Dear Marci,
I start every new year with the best intentions. I want to lose weight and be healthier and before I know it I am unable to button my jeans and back on the couch.
How can I make this year really matter?
–The unbuttoned jeans couch potato
For most people a new year brings about the desire to change for the better, and new year sentiments sound like, “I want to lose weight, or “I want to exercise more, or even, I want to be more motivated. But the problem with these resolutions is, they are a bit short sighted. The focus is on the jeans, and the waistline, and not on overall health and wellness.
I may be biased but personally I think there is only one goal we need for a happier and healthier life, and that is, “I want to find my power with food.”
In other words, don’t worry about losing the weight, or giving up sweets, or even buttoning your jeans. Focus on a new paradigm of using food first, and I promise you, it will all come together for you this year.
Every time you eat is a new opportunity to nourish your body and your mind. Think of it as a new beginning into the world of health and wellness. The more you learn about food and nutrition the easier it is to evolve on the continuum of optimal health, or as I like to say, “the easier it is to be your best and brightest.” Andthe simple truth is, better food, and better nutrition, lead to a much more powerful life.
HERE IS MY TOP TEN POWER OF FOOD LIST
TO GET YOU THERE.
1. LISTEN TO YOUR BODY
Your body is talking to you everyday. Learn to listen and under- stand what it is saying. For example on days you may feel fatigued, or even depressed, it might be telling you to eat foods that help boost serotonin and dopamine. Eggs, salmon, and pineapple boost serotonin naturally, and almonds, avocados, and yes, even chocolate, increase production of dopamine. Often food is your answer when your body says “hey you, I need more.”
2. USE THE 80/20 RULE
Research is telling us people who eat healthier 80% of the time receive the same health benefits as people who eat healthy 100% of the time. This speaks to the concept of moderation, so feel free to eat the treats you crave 20% of the time, but be mindful of quality
of ingredients. For example, if you love chocolate chip cookies, opt to make your own with organic ingredients, as opposed to buying commercially processed cookies. Same goes for ice cream. Fortu- nately there are many brands of clean, organic ice cream available, and if you are lucky enough to live near a farm making their own ice cream, all the better.
3. GO BACK TO YOUR BASICS
Try to buy food locally if possible, and spend some time at the farmers markets and farm stands. Talk to the people who grow and produce your food. Most farms are growing organically however may not be certified due to the organic certification process and not because of the quality of their food. And if you shop in city markets and stores, get to know the butchers, and the produce, seafood, and grocery store managers, and talk to them more. Everyone loves to talk about food.
4. EAT CLEAN. EAT REAL. EAT WHOLE.
Eat whole organic foods, whenever possible; it is the best way to
avoid pesticides and GMOs. Avoid refined, processed, and manufac- tured food. These foods are full of artificial chemicals, flavorings, and additives, and can create dangerous levels of inflammation in our body. Eating foods as close to their original natural state delivers a higher nutrient level, more health benefits, and it better for the environment.
5. EAT MORE FISH AND VEGETABLES
Fish is a great source of healthy fat, and good for heart health, brain health, and cognitive functioning. Healthy fats also allow our body to uptake the other nutrients we consume more effectively and
promote even more health benefits. And vegetables are chock-full of phytonutrients to create optimal functioning of our body’s systems.
6. MAKE MY SUPERPOWER MIREPOIX YOUR NEW BEST FRIEND
The first recipe I give anyone who asks me about food is my Superpower Mirepoix.
It is truly my pot of gold. Made with fresh ginger root, turmeric root, garlic, a little black pepper and lemon juice, my superpower mirepoix contains a multitude of healing properties and is a nutrition- al powerhouse. These knobby little spices and veggies, (yes, garlic is a vegetable), are anti-inflammatory, anti-viral, and anti-disease. And when you take into account this powerful trio is the culmination of twenty eight years of my food research, it needs to be the ultimate health foundation for almost every single recipe you will ever cook!
7. EAT MORE COLORS
Instead of worrying about exactly what to eat, just look for
the rainbow. The color groups of vegetables and fruit represent a different phytonutrient profile your body needs to support your health. Red has lycopene, orange and yellow have carotenoids, green has chlorophyll and carotenoids, blue and purple have anthocyanins, dark red has betalains, and white and brown have anthoxananthins and allicin. See, dreams really do come true over the rainbow.
8. DANCE LIKE NO ONE IS WATCHING
Healthy high quality food and exercise is a winning combination.
Adding exercise for only 30 minutes, each day enhances the benefits of food. Besides the physical advantages of a healthier cardiovascu- lar system, weight maintenance and even lower cholesterol, we also experience less stress, less depression, and with a stronger immune system, less incidence of illnesses and disease. And yes, dancing in the kitchen is a form of exercise.
9. HYDRATE, HYDRATE AND HYDRATE MORE
Hydration is an essential part of the health and wellness process.
Our bodies need at least half our body weight in ounces of water ev- eryday to function at the optimal level. Our blood is made up mostly of water and our organs and every system in our body rely on water to function. Hydration is also very important to our immune system. Water allows the lymphatic system to function properly and when we are well hydrated our immune system can best fight disease.
10. GET INTO THE KITCHEN
In numerous studies, again and again, results confirm cooking at home is a main ingredient in a healthier diet. And when you bring others into the kitchen to cook and eat meals together, the benefits increase. Children are healthier, families are more connected and report more overall health and happiness. Cooking at home with friends and family is one of the best things you can do for a better life. Break bread with the people you love everyday!
