One of the most common questions I am asked is, “What should I be eating?” My feeling is that food should be flavorful and fun while also being healthy. After all, this is the fuel we provide our body. Food is used for celebrations, gatherings, ceremonies, and many of us plan our vacations around food!
Below is a summary of healthy eating recommendations. Try to spread your food out over 4-6 meals per day. They can be any combination of breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, and an evening snack (though try not to eat within a couple of hours of bedtime).
- Vegetables: 7-9 servings of vegetables daily.
- Fruits: 1-2 servings per day.
- Protein: With each meal (approximately 10 grams per meal).
- Beans/legumes/lentils should be the primary source of protein.
- If you’re going to eat meat, then eat fish, turkey, or chicken. I’m not talking about fried fish or chicken! (I know that some of your mouths are watering right now thinking about fried fish and fried chicken, but NO FRIED FOOD!) Try to get organic, grass-fed meat whenever possible.
- Avoid processed meats (cold cuts), bacon, sausage, and ham.
- Grains: Whole grain is better (oats, whole grains, barley, quinoa, etc.).
- Dairy: Primarily yogurt or yogurt smoothie.
- Drink: Water as your primary drink.
- Bread, Rice, Potato, Pasta, Cheese – try not to eat these after lunch.
The above is a broad summary of a healthy eating pattern. Everyone’s caloric needs are different and you should create your meal plan based on your health conditions, allergies, and other needs. For more information, you can refer to Harvard University’s Evidence-Based Healthy Eating plate (web link: http://www.hsph.harvard.edu/nutritionsource/) or to the US government’s My Plate (web link: http://www.choosemyplate.gov/). They have several resources and tools to help guide you to healthier eating and healthier living!
Kaushal B. Nanavati , MD, FAAFP, ABIHM
Physical Exercise – Make it a Daily Appointment!... in the April issue of THRiVEcny.
I can’t possibly be the only one who has ever said things to myself like:
- I’m so impatient.
- I need to be more involved.
- I’m always late.
- I am really unorganized.
Really… I know… we are SO kind to ourselves!
But anyway, these statements may all be true… or not. Maybe they’re true sometimes and not other times.
Here’s an idea -- What if we were okay with the fact that these statements may actually be true?
In other words, what if we allowed ourselves to have these thoughts… but refused to feel insulted by them?
Here’s a little game I like playing whenever I start beating myself up for all my so-called inadequacies. It starts out exactly as above, but there’s a vitally important trailer at the end.
Check out what my former self-nastiness turns into:
- I’m so impatient… and I love that about me!
- I need to be more involved… and I love that about me!
- I’m always late… and I love that about me!
- I am really unorganized… and I love that about me!
For me, adding that little “I love that about me!” phrase really takes the negative charge out of some potentially hurtful self-ridicule. I don’t know about you, but telling myself I need to be more of something I’m not is not exactly motivation.
But when I can love the way I am, making changes just seems easier.
Enough about me! This is THRiVE 101… so now it’s your turn.
What self-insults has your mind been conjuring up lately?
Whatever it is... remember that this Valentine month is the perfect time to soften up that chatter with loads of self-love.
And just know…. THRiVEcny loves that about you too!
Lisa Cavallaro, Editor
Have you ever had an incredibly stressful day where you felt like you couldn't even catch your breath? And then you thought, “Man, I need to learn how to meditate?”
If stress has you feeling anxious, worried, or depressed maybe now is the time to try meditation! Just a few minutes in meditation can help you feel more relaxed and peaceful.
Despite popular belief, meditation IS for everyone, and you can practice wherever you are. During meditation, you’ll focus your mind away from the incessant thought patterns that play like broken records in your mind. Breaking free from your thoughts, you will experience the peace and aliveness that the present moment has to offer!
Such finely tuned wonders our bodies are -- each working like a delicately balanced machine. When each part functions at its peak, all parts are in harmony and the body is in balance. The healthy body is comprised of a system of glands, organs, nerves, and chemicals. But if one component gets out of order, an imbalance is created and the effect is felt throughout the entire system.
This is the basis of Reflexology.
The principles of Reflexology embody the techniques designed to keep the body's system operating at its peak efficiency, thereby keeping the body in tune.
If financial planning is one of those things that stress you out, then you might want to check out something called Holistic Financial Planning. It’s a type of personal financial planning that may encompass all segments of your finances, including:
- Investments and suitability
- Education and college planning
- Insurance and liability coverage
- Budgeting and expenses
- Estate planning and taxes
- Retirement and income planning
Without proper planning, the following problems can arise:
- Delaying retirement
- Taking too much investment risk
- Estate distribution problems
- College savings shortfalls
- Budgeting and debt issues
- Inadequate insurance coverage
The planner has a fiduciary responsibility to provide you with prudent advice. In other words, a planner is compensated for his or her experience and knowledge by a consulting fee and not by a product sale.
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