Reset Your Diet: 3 Easy Tips for Eating Healthier

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Eat healthier is one of the top 3 New Year’s resolutions for 2023 in the U.S. according to Statista Global Consumer Survey. No surprise here! With the growing presence of plant-based milk products, gluten-free alternatives and meat substitutes in the supermarkets, you would like that healthy eating is a piece of cake (no pun intended). Not so! More choices often lead to confusion and inaction.

To kick off the new year, here are 3 easy tips for resetting your diet. These are basic elements of healthy eating that most people can benefit regardless of their specific dietary preferences or restrictions.

Boost Hydration

When the body needs water our brains send the signal of thirst – an essential survival mechanism that maintains fluid balance. Having a pre-filled water flask always on hand is one of the best habits we can practice to ensure proper hydration, but even with the super sleek containers available today, most people still do not achieve adequate water intake. This is important to note, as every process in the body requires water – not enough and you could face more than dehydration. Kidney stones, loss of cognitive function, constipation, and fatigue can all be related to poor fluid balance.

So how much water do you need? The Mayo Clinic recommends about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. Building a habit of drinking more water in combination of drinking fun beverages will make hydration easier.

Try these delicious recipes

Cilantro-Lime Melon Cooler: honey dew + cilantro + matcha green tea + lime juice + cucumber

Ultimate Aqua Fresca: strawberry + mint + hibiscus tea + lime + sparkling water

Fuzzy Peach-Basil Chia Fresca: peach + basil + peach green tea + lemon + chia seed

Blackberry-Sage Cooler: blackberries + 1 sage leaf + berry green tea + sparkling water

Citrus Rosemary Refresher: nectarine + green tea + grapefruit + cucumber + few rosemary leaves with stem for garnish

Fiber Up

Most people consume less than half the amount of fiber they need for good health. It is recommended that we get 25-30 grams of fiber a day. Fiber is a type of carbohydrate that your body cannot digest and is important for digestive health and weight maintenance as well as lowering risk of diabetes, heart disease, and certain types of cancer.

There are two types of fiber: soluble and insoluble. They serve different functions in the body so we need them both.

Soluble fiber dissolves in water and acts like a sponge. When eaten it creates a small gel-like mass that helps lower blood glucose and cholesterol levels. It also works with your liver to escort excess hormones, like estrogen and testosterone, from the body. Good sources include: oats, oat bran, beans, lentils, chia seed, flax meal, nuts and seeds, barley, citrus fruits, apples, strawberries, blueberries, pears, and sweet potatoes.

Insoluble fiber does not dissolve in water and acts like a broom, facilitating movement of food through the digestive tract. It also contributes to bulking up stool which promotes regularity and reduces constipation. Good sources include: whole grains, vegetables like zucchini, cauliflower, broccoli, carrots, avocado, and leafy greens.

Fiber is only found in plants which is why consuming a plant-rich diet is so important. Include lots of vegetables, fruits, whole grains, seeds, nuts, and beans in your daily meals can help to boost your fiber intake.

Eat Whole Grains

Whole grains are an excellent source of nutrients such as minerals, vitamins B and E, and fiber (see chart below). They are also rich in disease-fighting antioxidants and phytochemicals. Research suggests that whole grains contribute to reduced risk of cancers (particularly colorectal cancers), heart disease, stroke, diabetes, and obesity. 

When shopping for packaged grain foods such as bread and crackers, look at the list of ingredients first – the first word should be “whole”: whole oats, whole wheat flour, etc. If the word “whole” is used to identify the second ingredient, the product may contain as little as 1% whole grains. You can also look at the fiber content listed on the nutrition label in conjunction with the ingredients list to help you make an informed decision. Look for fiber content > 2 g per serving. 

Final Thoughts

There is no one diet that works for everyone but there are eating habits that are good for every body. As you reset your eating for a new you in 2023, start with a check on your liquid and food choices. Are you getting enough fluid and fiber everyday? Are you choosing whole grains over refined grains? Where can you improve and set goals to do so. Consistency will get you closer to a healthier you. Have a Happy and Healthy New Year!

Chickpea Quinoa Fritters (plant-based)

Plant-based Diet helps to reduce inflammation

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Sugar, trans-fats, and alcohol are known to contribute to many diseases. But did you know that red meat, especially processed meat, and dairy foods may be pro-inflammatory and can lead to chronic inflammation? Before we get into how a plant-based diet can help, let’s have a look at how inflammation happens in our body.

Acute Inflammation

Can you remember the last time you cut yourself, were stung by a bee, or injured a joint? Your body reacted in a way to heal itself – to return the injured tissue to a normal state. The reaction that caused the uncomfortable pain, redness, and swelling is the result of a protective response known as inflammation. Inflammation is necessary and is not bad, but it has its place – as in the cases cited above when there is an acute injury. The benefit of an inflammatory reaction can be life-saving, so suppressing inflammation completely is not possible. When inflammation becomes chronic, however, extinguishing some of the fire can have big health benefits.

Chronic Inflammation

Chronic inflammation is harder to identify than acute and is a state of prolonged inflammation. The same cells that help with acute injury healing actually do damage if they hang around too long when the inflammatory switch gets stuck in the “on” position. While chronic inflammation is not known to be the primary cause any one disease, it is now widely accepted that it plays a role in diseases such as cardiovascular disease, diabetes, cancer, autoimmune diseases, metabolic disorders, such as overweight and obesity, as well as neurological diseases. Causes of chronic inflammation may include persistent infection, food sensitivities, leaky gut, poor diet, poor sleep hygiene, environment, and exercise without proper recovery. Also, visceral fat, which is the fat tissue stored close to organs in the mid-section, can be a driver of chronic inflammation as it is dynamic and produces a variety of pro-inflammatory hormones.

Anti-Inflammatory Diet

The easiest, low-risk approach to addressing chronic inflammation is with diet. An anti-inflammatory diet is described in research as one that is appropriate in calories, low in processed carbohydrates, high in fiber, high in mono and polyunsaturated fats, higher in omega 3 than omega 6, and high in antioxidants. Translation: High in whole, plant foods with a focus on healthy fats and moderate animal protein intake –at least 75% plant foods and no more than 25% animal proteins.

This type of 75/25 dietary ratio hits all the anti-inflammatory buttons as whole plant foods are almost always less calorie-dense than processed foods, they are high in fiber, and contain a wide variety of disease-fighting antioxidants. Certain plant foods such as chia seed, avocados, walnuts, and olive oil are rich in healthy fats. The other 25% of your plate? High-quality animal proteins. Salmon, sardines, and mackerel are animal proteins of note as they are also excellent sources of omega-3 fats, which are anti-inflammatory.

Transitioning to a Plant-based Diet

By reducing intake of processed foods and replacing them with colorful, whole plant foods you are well on your way to reaping the benefits of an anti-inflammatory diet and reducing risk of many chronic diseases. Curious as how to transition to a plant-based diet with success? I have created an e-book that shows you how to plan, shop, and cook plant foods, including an extensive pantry list to stock up on essential ingredients. This FREE e-book is a great resource to get you started on plant-based eating.