By Galite Shafer
2020 is behind us! Although, we have a few more challenging months ahead, there is a glimmery light at the end of the pandemic tunnel and now is a great time to make some healthy changes to improve your 2020 weight gain, immunity and whole body health. Here are some key suggestions but please note that if you have any underlying health conditions, please seek your doctor’s counsel before making dietary changes.
- As much as possible, eat real, whole unprocessed foods. Ideally, your meals should include a lot of greens and vegetables, some lean protein, healthy fats (avocado/oil, olives/olive oil, coconut oil, nuts/seeds, unsweetened nut butters) and smaller amounts of natural unrefined carbs (legumes, nuts, sweet potatoes, fruit, vegetables, whole grains).
- Minimize foods with added sugars. Can be tricky, read labels!
- Try eating three meals a day without snacking/grazing. Give your body a chance to use the calories you stored away.
- Take the time to listen to your body, eat when you are hungry. If you really want a snack first try drinking water or herbal tea. Sometimes we mistake thirst for hunger.
- Eat slowly, mindfully, put your fork down between bites and enjoy your food.
- Move your body daily.
- Make time for self-care. Explore deep breathing, stretching, yoga, meditation, at-home facials, and dry brushing skin to name a few. There are many ways to take care of yourself and bring out your inner glow.
When it comes to my kids I nourish them with food to energize them, help them focus during school and support their overall well-being. Some ideas to make easy, nutritious meals:
- Talk to you kids about the importance of eating balanced meals. They too need real whole foods, healthy fats, quality protein, fruit and veggies, natural carbs. Let them know that they will perform better at school and their favorite activities.
- For lunch, use leftovers and add a fresh fruit or veggies, e.g. shredded roasted chicken, turmeric rice and chopped salad.
- Kids snack and it’s fine. Add healthy fats and protein to snacks, e.g. acai bowl with granola, guacamole and cauliflower chips, veggies and hummus, banana and peanut/nut butter. Put out a fun board with veggies, dips, crackers, cheese, nuts and watch them go to town!
- Smoothies are also a great way to load in nutrients. I add spinach, flax seeds, pomegranate powder, frozen fruit, milk/nut milk.
Sports and exercise has been a challenge during the pandemic, but work on getting your kids moving during zoom breaks (up/down stairs, trampoline) and out after school. They need activity for their mental/emotional health and physical health, just like us.
Please reach out to me with questions. I offer private and group health & nutrition coaching to help you set personal goals, uncover underlying barriers, create healthy habits that lead to lasting change.
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Galite Shafer is an Integrative Health & Nutrition Coach.