One of the most readily available, effective tools for health is nutrition. Though often overlooked, eating a holistic, nutrient-dense diet allows us to fuel AND heal our bodies! What we consume and where it comes from are equally important. Today I am going to talk all about what nutrient-dense foods you should incorporate into your diet and what to look for when you’re at your local grocery store.
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What is Holistic Nutrition:
Holistic nutrition recognizes the interconnectedness of our mind and body, acknowledging that what we eat affects both our physical and mental/emotional well-being. By embracing a holistic approach to nutrition, we can create a more balanced diet that works to both fuel and heal our bodies.
A fundamental principle of holistic nutrition is the importance of eating whole, unprocessed foods. Fruits, vegetables, whole grains, legumes, nuts, and seeds are rich in essential nutrients and contain powerful healing compounds (antioxidants, phytochemicals, and fiber). By prioritizing nutrient-dense food in our diet we are able to support our body’s innate ability to heal and thrive.
What to Look for At the Grocery Store:
The quality of the food we consume is equally as important! Choosing organic, locally sourced, and sustainably produced foods (when possible) reduces exposure to harmful chemicals and pesticides while supporting the health of the planet and the communities that grow our food. So when you’re browsing the aisles of the grocery store, try to reach for organic and sustainable foods! Farmer’s markets are also a great choice because food vendors are usually local and practice sustainable farming.
When shopping for produce we want to be mindful of the dirty dozen, the top twelve fruits and vegetables with the most pesticides, and try to eat more of the clean fifteen, the produce with the least amount of pesticides. These lists change annually, so it is important to review them often. Here is a great resource that will provide you each list.
Mindful Eating: An Element of Holistic Nutrition:
Mindful eating just means that you’re noticing the vibrant colors, the various textures and flavors of your food, allowing yourself to experience the pleasure of eating. This will enhance the enjoyment of the meal and cultivate a greater sense of awareness. By slowing down and paying attention you will also notice your body’s hunger and fullness cues which will help you develop a healthier relationship with food and avoid overeating. By focusing on your meal in the present moment, you are giving your mind a break leading to reduced stress. Lastly, by smelling and mindfully chewing your food, you help to activate your digestive system.
Holistic nutrition offers a powerful framework for promoting well-being and healing for our bodies and minds. By choosing whole foods with special attention to farming practices and practicing mindful eating, we can nourish ourselves and create a deeper appreciation for the power of food.
Sometimes we don’t know where to start or what our body is missing. This is where I recommend lab testing to shed light on which nutrient-dense foods you should be incorporating into your diet. These functional medicine lab tests include the Stress, Mood, and Metabolism and the Candida, Metabolic, and Vitamins.
If you’re interested in getting started with holistic nutrition, I would love to connect and chat about how I can help you make healthy food choices. Fill out my contact form so we can get a consultation call on the calendar!