Nourishing Your Health Beyond The Table
National Nutrition Month® is a time to reflect on food's vital role. However, this year's theme, Beyond the Table, inspires me to go beyond the traditional food and nutrition topics and delve into the holistic aspects of wellness. As a registered dietitian and nutrition expert, I understand that proper health encompasses more than counting calories and macros; it involves mental clarity, emotional balance, and spiritual fulfillment.
While nutrition undoubtedly plays a crucial role in our health, true vitality encompasses much more than just what you eat. In this newsletter, I'll delve into the diverse facets of wellness, from nourishing your body with wholesome food to nurturing your mind and spirit for complete well-being.
True wellness is more than just physical health; it's about nourishing every aspect of your being. While a balanced diet lays the foundation, nurturing mental and emotional well-being is equally important. Consider incorporating mindfulness practices such as meditation or deep breathing exercises into your daily routine. These simple acts can reduce stress, improve focus, and enhance overall quality of life.
Feed Your Mind:
As you fuel your body with nutritious food, you must also feed your mind with positive thoughts, from reading inspiring books to engaging in stimulating conversations or practicing mindfulness through meditation. Prioritizing mental nourishment enhances cognitive function, boosts creativity, and cultivates a resilient mindset to navigate life's challenges.
Connect With Others:
Food has a remarkable ability to bring people together. Whether sharing a meal with loved ones or joining a community garden, fostering connections through food strengthens bonds and promotes a sense of belonging. This National Nutrition Month®, explore ways to connect with others through food. Host a potluck dinner with friends, volunteer at a local soup kitchen, or participate in a cooking class. These shared experiences not only nourish the body but also nourish the soul.
Embrace Diversity
The abundance of options when it comes to culinary cuisine is a reflection of the diverse world we live in. Celebrate the global community's rich tapestry of cuisines and cultures as you explore new flavors and ingredients outside your culinary comfort zone. Incorporating various foods into your diet adds excitement to meals and ensures you receive a wide array of nutrients.
Practice Mindful Eating
In today's fast-paced world, it's easy to rush through meals without considering what or how we eat. Mindful eating is bringing awareness to the present moment and savoring each bite. Take time to appreciate your food's colors, textures, and flavors. Chew slowly and savor the experience. Not only does this enhance digestion, but it also allows you to enjoy the nourishment that food provides fully.
Cultivate Gratitude
Gratitude is a powerful tool for promoting overall well-being. Take a moment to reflect on the abundance of nourishing foods available. Whether it's a fresh piece of fruit or a hearty bowl of soup, express gratitude for the nourishment it provides. Cultivating a mindset of gratitude can shift your perspective and enhance your relationship with food.
Nurture Your Spirit
Spiritual nourishment is fundamental to achieving true fulfillment. It can take many forms, including connecting with nature, participating in religious or spiritual practices, or engaging in acts of kindness and gratitude. Cultivating a sense of purpose and inner peace enriches your life, fosters resilience in the face of adversity, and deepens your connections with yourself and others.
As you embark on this journey beyond the table, remember that true wellness is a lifelong pursuit. You can cultivate a life of vitality, joy, and fulfillment by nourishing your mind, body, and spiri
Achieving holistic wellness requires an integration of mind, body, and spirit. Just as a healthy diet supports physical vitality, a balanced lifestyle prioritizes mental clarity, and spiritual fulfillment enhances overall well-being. Keep reading for more tips to ensure you nourish your health beyond the table!
Participate in regular physical activity. Try to move your body at least five hours per week. Even if you can't always find the time to schedule structured exercise, find small ways to increase movement each day, such as using a standing desk when possible, taking the stairs instead of the elevator, or standing and pacing while talking on the phone versus sitting. These small bouts of movement can add up to significant improvements in long-term health.
If you drink alcohol, drink in moderation. Limit to one drink or less per day for women and two drinks or less per day for men.
Socialize. Spend time with family or friends and make connections that bring you joy.
Make sleep a priority. Getting the right amount of sleep is essential for overall health and well-being, especially hormone health. One night of poor sleep can increase hunger, cravings, insulin resistance, and fatigue. Sleep deprivation is linked to heart disease, obesity, depression, and other medical problems. To get the 7 to 9 hours of sleep recommended for adults, create a consistent bedtime routine that includes no electronics at least 30 minutes before bed.
Get an annual physical. There are routine tests that will help you stay healthy and detect any medical problems you may not be aware of experiencing.
Practice more mindful moments. Learn how practicing mindfulness while eating can help you make healthier food choices and manage stress, which can significantly impact overall wellness. Delve into strategies for reducing anxiety and improving mental health.
Laugh more. Laughter is the best medicine. Not only will laughing burn more calories, but it also boosts endorphins and helps reduce stress and anxiety while promoting healthy relationships. Find a funny joke, share it with friends, and boost the feel-good endorphins —a win-win for all!
Ingredients
2 Tbsp avocado oil
1 tbsp curry powder
1/2 tsp garlic powder
1/4 tsp sea salt
1 head cauliflower, cut into florets
Directions:
Preheat oven to 400°F (204°C) and line a baking sheet with parchment paper. Whisk the oil, curry powder, garlic powder, and salt in a mixing bowl. Add the cauliflower and toss until well-coated. Transfer to a baking sheet and roast for 25 to 30 minutes or until cauliflower is tender.
Serve immediately and enjoy!
Nutrition Facts:105 calories, 8 grams fat, 1 gram saturated fat, 193 mg sodium, 8 grams carbohydrates, 4 grams fiber, 3 grams protein