#yourbeets - My Top 5 for Healthy Living
Earlier this fall I was asked by Stephanie Partridge, APD of The Behaviour Beet to participate in #yourbeets, her new and exciting Instagram adventure that showcases top tips (or beets) from professionals around the globe to promote a healthy and up-beet life.
Did I mention we love food puns?!
Stephanie, a fellow dietitian allll the way over in sunny Australia, is a nutrition researcher by day and in her spare time loves to cook...and inspire us with beautiful photographs along the way.
So, without further ado, here is a little summary of my top 5. Make sure to head on over to The Behaviour Beet to check out all the other top beets out there.
Sit down with no distractions in a pleasant space. Smell your meal and take note of the colourful nutritious combinations. As that first bite enters your mouth notice the texture...the taste...and the satisfaction it brings you. Mindful eating practices help to make you a more intuitive eater. You are better able to acknowledge and listen to your hunger & fullness cues, and ultimately manage your health without external cues or restrictions.
Including a source of protein in the morning alongside your carby toast, cereal, or fruit plate sets you up for a great start. Protein increases the feeling of fullness and prolongs your morning energy by reducing the rate at which food leaves your stomach. Spreading protein out throughout the day also helps to maintain muscle mass. Yes please! So add in some greek yogourt, nuts/seeds, eggs or lentils to keep you fuelled for the next 3-4 hours, instead of getting hangry at your desk at 10AM and popping an M&M or two or ten.
Good sleep hygiene is so under-appreciated. I like to curl up in my cozy pillow-laden bed at the same time every night after reading a chapter or two of my latest book club read, with a lavender scented candle glowing beside me and Nora Jones playing softly in the background. Sound a little high maintenance? Yup. And I own it. Good sleep promotes brain function and keeps your immune system working top notch. It helps control your hunger hormones too...If you're an adult, aim for 7-9 hours a night. And don't forget to skip the Instagram scroll before lights out.
Poor broccoli, eggplant, and beets...They never get to dress up and be the belle of the ball. Yet, your mother and dietitian encourage you to fill half your plate with 'em. And rightfully so (spoiler alert, RD in the house!) Full of vitamins, minerals, antioxidants, and fibre, veggies score high on the nutritional charts and eating enough of them is associated with reduced mortality risk. So it's your choice: soggy, boiled brussel sprouts? Or roasted with olive oil and balsamic vinegar. Raw bitter cauliflower? Or baked with spices and dipped in a little curry sauce. Make 'em fancy and eat at least 5 servings a day.
This tip has so many benefits it could be a topic of it's own. Getting into the backcountry first and foremost gets your body moving. There is no taxi or shuttle to take you there, just your own strength and endurance. It also lets you tune out of your daily to-do lists because you're focused on the trail and the gorgeous scenery, but also because you have NO SERVICE! Lastly, there is no better way to get present. One foot (or ski) in front of the other, while you trek towards your own breath-taking destination.