22 Eating for Health and Wellness Tips
Megan Knipp Nutrition’s
22 Eating for Health and Wellness Tips
The “low hanging fruit”…
In our day-to-day life, we often get swept up in the hustle and forgo tending to our basic self-care needs. Megan Knipp Nutrition’s Eating for Health and Wellness Tips are what we call the “low hanging fruit”. These are 22 holistic health practices (not rules) that can positively impact your overall wellbeing to improve your digestion, energy, mental wellness, and most importantly, your relationship with food.
Start your day with a glass of water to balance pH, stimulate proper digestion, and hydrate your body.
If prone to stress, moderate your caffeine intake to 200 mg or less (1 cup black tea, 3 cups green tea, up to 2 cups coffee) to soothe the nervous system.
Eat protein, fat, and carbohydrate rich breakfast in the morning for sustained energy, blood sugar balance, and hormone health.
Aim for the rainbow or a color that inspires you. Build a plate with vibrant color for vitamins, minerals, and phytonutrients.
Balance hormones and energy levels by enjoying your favorite refined sugar and white flour products with a source of healthy fat and/or protein. For example, if enjoying a soda, snacking on something like cheese (fat/protein) and crackers (more yum) will help balance blood sugar and energy levels.
Balance intake of healthful fats: monounsaturated (olives, olive oil, avocados), saturated (dairy, meats, coconut), and polyunsaturated (nuts, seeds, grains).
Balance pH by eating some vegetables with your serving of protein at mealtime.
Consume diverse whole grains and legumes as tolerated, which are mineral rich and easy on digestive system.
Increase consumption of leafy, crunchy, and starchy vegetables to provide abundant minerals and energy.
Cook at home as often as your lifestyle allows. Connecting with your food through a home-cooked meal has many health benefits, but allow yourself the freedom to enjoy take-out, support your local restaurants, and reach for the pantry/freezer food when you need a break from playing chef.
If body temperature runs cold, increase circulation with more proteins, fats, seaweeds, and warming spices such as ginger and cayenne.
If body temperature runs warm, eat more cooling foods such as fruits, vegetables, green herbal teas, and spices like mint, rosemary, lemongrass, and rooibos.
Season foods with a variety of herbs and spices to increase energy, detoxification, and anti-inflammatory activity.
Incorporate fermented and cultured foods into your routine to support a healthy micro-biome.
Drink plenty of hydrating beverages each day: water, herbal tea, and broths. However, if prone to indigestion, limit intake of fluids during mealtimes to aid digestion.
Slow down at meal time and chew your food mindfully to reduce acid reflux, bloating, and upset stomach. Aim for 15-30 chews with each bite.
Movement is essential for physical and mental health. Find what form of enjoyable movement works for your body and allow for adequate rest.
Listen to and honor your body’s cues and signals. Trust your intuition and the valuable information your mental and physical instincts provide.
Release the need to compare your body, your food choices, and your health actions to another’s. You are an intuitive, beautiful, genetically varied, individual. Although we can learn from other’s healing journey, remember that one person’s healing elixir may be another’s poison.
There are no good or bad foods. You can honor the healing power of food without moralizing your food choices.
Build a healthy relationship with food by replacing the pattern of shame and/or guilt around previously defined “imperfect” food choices with practices of self-compassion. Remember progress, not perfect.
Enjoy your food and let yourself and others eat in peace.