5 Tiny Tweaks for Happy Health — Eating
The “Tiny Tweaks for Happy Health” series includes a handful of simple and effective adjustments for areas that influence our overall well-being. Featuring: eating.
Photo by Unsplash, artwork by The Purple Thread
A sense of true well-being should feel like freedom, not deprivation and difficulty.
Health is a journey, and the habits that carry you through will continue to evolve. The ever-changing circumstances in our lives will make sure of it! But what is sure to stay constant, is the idea that we can’t do everything at once. What we can do is start from exactly where we are, and pay good enough attention to see what makes us feel good.
Stop doing things you hate, and start somewhere (else). Choose progress over perfection and let the small steps stick.
What works for one person may not work for another (bio-individuality). It takes time and awareness to see what works for you. For example, whether it’s certain food or exercise — stop forcing things you hate. There are so many things out there that your body will and wants to respond happily to. Try to find the fun in seeking, exploring, and adding to your toolbox. More difficult and less enjoyable doesn’t equate to more effective. Your body will let you know what it likes by how it makes you feel. Practice listening to what it’s trying to say!
Inspired by a lesson from Institute for Integrative Nutrition, below are some tiny tweaks to consider trying.
See what sticks around!
Tiny Tweaks — Eating
1. Read the labels.
On the back. Unfortunately, the “natural” and “organic” labels on the front are not as meaningful as what is on the ingredient list. You’ll be asking yourself very quickly, why is there even sugar in this at all? And that? And how do I even pronounce that? The more foreign ingredients, the more manufactured, the less it is considered “food” at all. The fewer the ingredients, the better. This is why simple, whole foods are best. They have one ingredient — imagine! Less really is more here. In terms of packaged products, the fewer ingredients, the fewer additives, and preservatives. There is a reason certain products have us craving more — it’s the sneaky sugar we’re not even aware of.
2. Slow down and chew!
It sounds silly — but next time you sit down to eat, notice if you’re actually chewing your food. You may be surprised! Chewing well not only makes you more mindful, but makes it easier for your body to actually digest your food, and best absorb the nutrients. The more digestible the food, the less likely it is for bloating and other digestive issues to occur.
3. Water Within Reach.
If you have water nearby, whether on the go or around the house, you’re more likely to drink it. Try a nice carafe for the home — at your desk, bedside, etc.
4. Try Something New.
Tea time — find a few new favorites for different times of the day. Allegro has a wide selection of great flavors available through their online store, Whole Foods, and Amazon — specifically Pomegranate Green for day-time, and Happy Tummy for night-time!
Omega-3s, please — support your cognitive health, reduce the risk of heart disease, and so much more with these important fatty acids. A daily spoonful of ground flaxseeds is a simple way to get your dose -- try sprinkling them on oatmeal, avocado, or on a salad. Also, try using a flaxseed “egg” in your next baking recipe.
5. Favor Variety.
Consider putting vegetables on your plate first, and covering half of it. Remember to eat the rainbow! Challenge yourself to add new things to a large salad or stirfry — different textures and colors go a long way.
Aim for balanced diversity within each meal. In addition to vegetables/fruit, mix in healthy:
Carbohydrates — whole grains
Fats — olive oil, avocados, nuts/seeds
Protein — lean meats, wild fish, omega-3 eggs, beans
The Purple Thread provides current nutrition and wellness knowledge informed by both personal experience and education through the Institute for Integrative Nutrition. Shared information is not intended as a substitute for medical advice.
Email for any questions & savings on the program!
Comment Prompt:
Which one will you start with and why?