Personalizing Your Nutrition
A fundamental part of self-care is nutrition. Contrary to popular belief, there is no one-size fits all diet. Each individual has different macronutrient needs depending on one’s body type, food sensitivities, and overall gut health. If you have a leaky gut (also known as “increased intestinal permeability”), a condition in which unwanted substances permeate the bloodstream, even traditionally “healthy foods” can cause an unwanted reaction. Functional labs can be completed to assess the integrity of your gut or food sensitivities. Visit herbalancewellness.com to learn more about functional lab testing.
In addition to gut health, metabolic type should also influence your nutrition plan. The Metabolic Diet type methodology suggests that we have different macronutrient needs based on metabolism. Some people need more carbs (YAAAAS!!!). Some may need higher percentages of proteins and fats. If you don’t know your type, visit herbalancewellness.com/metabolictest and take my free metabolic type discovery quiz today. Although nutrition is generally diverse, there are basic principles that apply to everyone despite body type, metabolic type, and health status. For instance, the vegetable is always better than the frosted cupcake and water is better than coke; yes, even better than coke zero. If you “cheat” and have one cookie, don’t panic, but don’t go back and eat the pack of cookies. It’s not the occasional indulgence that sets you back, it’s the all-or-nothing mentality that slows our progress. Now beyond these strategies, here are other health-building nutritional habits to adopt.
Plan To Eat
Plan to eat instead of waiting until you’re starving to go to the grocery store. Similar to dating, if you’re desperate, you’ll settle for anything. So, learn to prepare in advance. Choose one day of the week to chop your vegetables, cook your meats, and perhaps boil a dozen eggs. You may want to throw your chicken breast on a salad today and in a soup tomorrow. If you are consistently on the road during the week, plan to pack your meals and snacks. Nut butter with celery, tortilla chips with hummus, and boiled eggs are my favorite go-to snacks.
Choose Color
The stereotypical American diet is beige and full of fatty foods such as fries, donuts, chips, and buttered popcorn. Although beige foods are delicious, too much of one color, in general, becomes unhealthy. Even a so-called healthy diet consisting of oatmeal for breakfast, gluten-free crackers with tuna for lunch, and brown rice with tilapia for dinner, is not as healthy as it can be. Colorful foods such as fruits and vegetables contain many of the antioxidants we need to maintain good health and glowing skin. By eating the rainbow, we reverse the clock. To reap these benefits, add color to every meal.
Add Spice
Spices and herbs are also great sources of antioxidants and have anti-inflammatory properties. Spices derived from chili peppers, like cayenne pepper, help reduce an individual’s appetite and are included in many weight loss supplements on the market. Herbs may help reduce one’s risk of heart disease, cancer, and diabetes due to their anti-inflammatory and anti-tumor properties. My personal favorite, Ashwagandha, is an adaptogen that helps our bodies manage stress more effectively and reduces cortisol levels. There are many benefits to consuming herbs and spices, so try not to limit yourself to the typical sweet and sour flavors. Give your life some spice, your body will thank you for it.