By: Nick Corigliano
Hello one and all. First and foremost, hopefully you are still on track with your New Year Resolutions and I hope that you are well on your way to making healthy and stronger versions of yourselves. I wanted to take a moment and share with all of you, a few things about nutrition as it refers to your overall health, give some tips to shopping and creating a diet, and using your grocery store as a pharmacy.
As I am sure you are all aware, sustenance is an important part of our everyday lives. As average human beings, we eat approximately three times a day; Breakfast, lunch, and dinner. We eat food for many reasons and sometimes without even realizing why. Of course the main reason is because we are hungry and it is fuel for our bodies, which is why it is paramount to choose healthy and non-processed foods. We need to consume food to fuel the thousands of processes and functions that go on inside the body at the cellular level. We psychologically binge eat because of stress and depression, or out of pure boredom. This is where the bad or unhealthy food choices are made. Let us look at giving thought to using your grocery store as your pharmacy. Have you ever done this? Maybe you have. Maybe you haven’t. “Food” for thought: 90% of the medicines you receive from the doctor’s office have plant base ingredients in it, and they’re expensive to boot. So, why not do what you can within your own budget to prevent doctor visits. By no means am I saying “Don’t see the doctor!”, I am not. Annual and/or Bi-annual physicals are very important. You can do a lot to prevent the frequent doctor visits, and you can boost your chances of a good visit by simply going to the grocery store first.
Do you want to start a new eating lifestyle and not sure where to start?. Here is the basic rundown of a healthy diet. Have you heard of the KISS method? Basically, keep it simple stupid. It doesn’t need to be expensive or fancy for it to be effective. If it comes from a box or a can it probably should not be consumed; these are generally processed foods that are full of additives and preservatives. Your meals should consist of Protein, vegetables, fruits, and a little bit of carbs: it is as simple as that. Portion size is the key as well. If you have two sets of dinner plates, always use the smaller of the two. Keep all of your meat (Proteins) about the size of your palm or a deck of cards. In my opinion, you can never have enough vegetables; however, your dinner plate should be comprised of at least half vegetables. The remaining ¼ plate should be a carbohydrate, like rice or a potato.
In between your meals you should be drinking water. Water is literally the essence of life, the Fountain of Youth, and makes up around 70% of your body composition. I get a lot of people that tell me, “I don’t like the taste of water.” There is a fix for that. Infuse your water with fruit and herbs. Frozen or fresh fruits and vegetables work the best. My favorite water recipe is lemon, mint leaves, and cucumber. It is refreshing and hydrating. Plus, the added benefit of lemon is that it suppresses hunger, speeds metabolism, and detoxifies the body. Mint oils are good for a pick me up in the middle of the day and accent’s the water nicely and cucumbers have anti-inflammatory properties. You can pick up an infuser or stick it all in a gallon of water. I can’t tell you how much to use, but you can play around with it and make it appeasing to your own taste buds.
When shopping for your food stay to the outside of the grocery store. Next time you are doing your food shopping take a look around the store. You will observe, for the most part, your basic food groups are located along the perimeter of market space. Blame the Illuminati if you have never noticed it before, but when I was made aware of that, it blew my mind. Never even gave it a second thought before. Shopping this way will make it easier to stay within a budget and sticking to your eating lifestyle a bit easier.
As I stated before, over 90% of pharmaceuticals are made from plant-based elements. By increasing your dark green leafy vegetables like spinach and kale, you ingest into your body vitamins and minerals that aid the body in fighting off many diseases and boosting your immune system. The phrase: “An Apple a day keeps the Doctor away” is more fact than an extravagant quote. Apples and many other fruits are also packed with vitamins. Unwarranted trips to the family doctor can decrease with the increase of fresh or frozen fruits and vegetables.
This is the basics in a nutshell. Hopefully you all take something away from this and it helps you maintain your goals of becoming a healthier and stronger version of yourself. Of course, before significantly altering your daily eating habits you should ALWAYS consult your primary doctor. These are merely tips and tricks I have found through studying on my own and trial and error with my own healthy routines.