A short comment on the radio/internet changed my life.
The announcer shared the results of a University of New Jersey study on the nutritional density of foods.
In short, 17 of the top 40 nutritionally dense foods were leafy greens.
Lightbulb, life-simplifying moment for me!
I was eating a few leafy greens, but now knew that if I wanted to be healthier, one thing I had to do was add more leafy greens to my diet.
Easy enough but the impact has been profound.*
Popeye was right about spinach: dark green, leafy vegetables are the healthiest food on the planet. As whole foods go, they offer the most nutrition per calorie.
Using lots of fresh foods, fruits and vegetables, helps to keep the menu buoyant - I don't know if that's the right word, but it keeps a balance of freshness and health.
1. Familiarize yourself with the magic list of nutritionally dense foods (easy to read chart).
2. Add items from the list to your regular food.
3. Continue to eat all of your regular foods. If you try to ban a food, it may backfire and cause you to want it all the more. Speaking from experience, best to go slow and make it permanent.
4. Expand on the list by introducing new or increasing the quantity of other whole foods.
For example, even though apples aren’t on the list, apples are more nutritionally dense than apple turnovers. However, if you eat apple turnovers every day, still eat apple turnovers, but add ¼ fresh apple before eating the turnover, or at another time during the day. Many of us need to increase our nutrient levels to satisfy our hunger. Also, we have to re-acquaint / retrain our taste buds to appreciate natural foods.
5. Focus on the flavour of whatever food you are eating, whether it is watercress (who knew that would top the list!) or a fast food burger. Processed food is made to be addictive (read Salt Sugar Fat: How the food giants hooked us to understand how calculated this addiction is). If you are eating a food for its flavour, then take the time to enjoy the flavour, regardless of the nutritional density. In one show I saw years ago, when people were asked to focus on the flavour of their food, often people realized they didn’t really enjoy it as much as they thought, but were eating it out of habit.
6. Our brains and our bodies need nutrition to repair. We can't expect our bodies and brains to heal until its nutritional needs are satisfied.
7. Got someone who really gets into eating, and you want to encourage the eating but reduce the clean up? We have some extremely durable, easy to clean, no off-gassing of toxins (off-gassing an issue with many waterproof fabrics) and cute solutions for you. View our Catch-It Bibs, Perfect Pocket Bib, and Perfect Pocket Smock.
*P.S. Knock on wood, I seldom get a cold or flu.
I put it down to good sleep habits and continuously improving the fuel I feed my body. That and pure thoughts (Haha. Scrap that one).
In all seriousness, I've been sick three times in the last decade+. (Injury is another matter. That I do more often than I would like to admit)
All three times were colds.
All were over within three days.
All occurred between December 2016 and January 2017.
Coincidentally, prior to each 'cold', I had been on an ongoing-super-mega-sugar binge.
Hmmmm. Wonder if there is a relationship?
Have you noticed any relationship between specific foods and how you function or how you feel?Comment below if you have. I'm always interested in tweaking my diet so I can feel better.