New Year, New You!
Here are a few tips for getting the most out of your nutrition and some ways to start some new habits for 2024!
Eat more fiber
The recommended amount of daily dietary fiber for adults is 38 grams for men and 25 grams for women. Yet, according to Gastroenterologist, Will Bulsiewicz, MD, “19 out of 20 Americans are not just a little deficient in fiber but eat extremely low amounts." The body doesn't break down most of the fiber we eat, so it feeds our trillions (yep, trillions) of gut microbes. If our gut microbiome is happy, we will feel better mentally and physically.
Eat more whole fruit, vegetables, legumes, nuts, and seeds!
Consume Omega 3-fats
Omega-3 fatty acids are key elements of cell structure, inflammatory pathways, and metabolic pathways. They contribute to the elasticity of your arteries, help prevent cardiovascular disease, and improve brain and metabolic health.
Eat more walnuts, chia seeds, flax seeds, cold water, and fatty fish like salmon and sardines.
Minimize refined sugar and grains (simple carbs)
Did you know that we now eat more carbs as refined sugar and grains, as much as 10 times more, than we did just 200 years ago. According to Endocrinologist, Robert Lustig, MD, of the 600,000 items in the American grocery store today, 80% of them are spiked with added sugar, in addition there are 56 names for sugar! Refined carbs may increase blood triglycerides, blood sugar levels, and cause insulin resistance, and are major risk factors for heart disease and type 2 diabetes.
Eat probiotic-rich fermented foods
Studies show that eating a fermented food diet (3-6 servings per day) steadily increases the diversity of the gut microbiome, supports a robust microbiota, and decreases inflammatory markers. If we improve our gut microbiome, our energy levels increase as well. An article by Michael Lam, MD, PhD, states that much of the body’s energy – over 90% – comes from the mitochondria in cells. One way to ensure high functioning mitochondria is to improve gut microbiome health.
Eat more sauerkraut, kimchi, kefir, plain whole-milk yogurt, and low-sugar kombucha!
Combining foods to minimize glucose spikes
Michael Snyder, PhD, professor and chair of genetics at Stanford states that “blood sugar spikes are a problem because high blood sugar levels, especially when prolonged, can contribute to cardiovascular disease risk and a person’s tendencies to develop insulin resistance, which is a common precursor to diabetes”.
To avoid unhealthy blood glucose spikes combine (preferably complex) carbs with fats (ie-apple slices or other fruit with nut butter, berries with plain whole milk yogurt, grains with avocado and a healthy oil, such as olive oil or avocado oil, etc).
Eat plenty of antioxidants and polyphenols
Antioxidants protect against oxidative stress, which is linked to cancer and diabetes.
Include more colorful plants, cruciferous veggies (ie-arugula, broccoli, brussels sprouts, cabbage, cauliflower, spring greens, kale, pomegranate seeds, radishes, etc) and cold water fish.
According to Cardiovascular surgeon, Steven Gundry, MD, diets rich in polyphenols may offer protection against development of certain cancers, cardiovascular diseases, diabetes, and neurodegenerative diseases such as dementia.
Foods rich in polyphenols include, extra virgin olive oil, pistachios, red cabbage, blueberries, strawberries, blackberries, spinach, green or black tea, coffee, and even dark chocolate.
Article by: Brenda Savage NASM Certified Nutrition Coach
