Vegetables. I recommend at least one third of your plate be veggies, but ideally 50%. Half of your veggies should be green such as kale, spinach, collards, chard, broccoli, green beans and peas. The rest should be a palate of rich colors. Eat white vegetables sparingly such as potatoes.
Not just grains, Whole Grains! Recommended varieties are brown rice, quinoa, millet, buckwheat, steel cut oats, barely and rye. Limit refined varieties such as white rice, white bread and whole grain products that have been heavily processed. Whole grains provide more fiber, vitamins and minerals than refined grains.
Fruits. Just like veggies; eat a wide range of colors. Choose the whole fruit in the produce section at your grocery store rather than items with “fruit added” as these products could be processed, chemically altered or contain no fruit at all! If you are eating the skin such as strawberries, grapes or apples, organic is better.
Protein. Believe it or not, there are many high quality vegetarian sources of protein such as beans, lentils, legumes, nuts and tempeh. If you do eat animal protein, choose chicken, fish or eggs, but limit your intake to 1-2 servings/week. One serving is about the size and thickness of your palm. Other sources of protein include beef, pork and dairy but limit those as well.
Water. Confused on how much to drink? Divide your weight in half and that is how many ounces to consume. (e.g. 150 lbs = 75 oz.) Carefully choose your water source as tap water many contain chlorine and bottled water many contain BPA. I choose to filter my tap or drink spring water from glass bottles.
Tea & Juice. In addition to water, teas and juices are a healthy way to add flavor. Choose teas high in antioxidants such as green, oolong, white or red. Drink fresh pressed or squeezed juices NOT sugary processed juices that sit on the shelf at room temperature for months. A juicer is a great addition to any kitchen!
Healthy Fats. Fat is GOOD for you and necessary for the body to function properly. Good choices include a handful of raw nuts and seeds per day, avocados and olive oil used as salad dressing. If you cook with oils use a high-heat variety such as grape seed, sunflower or almond oil, but use sparingly.
Fitness. Get up and get moving for at least 15 minutes per day. Yes, even walking counts! However, it is important to get your heart rate up 2-3 times per week. Being active is key in getting and staying healthy and happy. Try a new activity today such as dancing, trail running or skiing.
Relationships. It’s true, people who have successful relationships live longer, happier lives. This includes your relationship with your family, friends, romantic partner, even your pet! Some of your relationships not up to par? Take charge today and make the first step to fix problem areas. Contact Health Coach Ali today!
Career. They say when you love what you do it doesn’t feel like work. How does your job measure up? Stress in the workplace is a factor in declining health. Take time to reduce stress or perhaps make a change? Career changes are common so be brave and start your journey to do what you love and love what you do.
Spirituality. Whether you identify with a specific religion or feel that you are “spiritual but not religious” having a belief system can help you find meaning in your life. Explore different areas to see what works for you. Simple things such as meditation, walking in nature, prayer or listening to music will help you connect.
