More Healthy Habits to Regain Your Health
What Can You do to Regain Your Health-Part 2
In my last post (https://pattywalkerrd.com/healthy-habits-to-regain-your-health/) I pitched my stance that readopting forgotten habits may be the key to regaining our health. Here are the rest of the dinnertime rituals from the past:
More Lessons from our Grandparent’s Dinner Table
- Eat real food. TV dinners and boxed macaroni and cheese mixes were the start of the convenience food onslaught and the dominance of processed flour and sugar into our diets. Then food additives and chemicals needed to be added for preservation and shelf life. Yet these foods are a shell of the real item. Many fast-food grilled chicken filets have added sugars and starches and spinach wraps are made with spinach “powder” (what is that???). The process of flaking (cereals), flouring (breads and crackers) and puffing (rice cakes, puffed cereals) grains change the way our bodies digest them causing rapid rises in blood sugars. “Enriching” grains strip the fiber and micronutrients away. Manufacture’s today take advantage of the trifecta of sugar, fat, and salt to create cravings and addictions. Real food has simple and pronounceable ingredients. I challenge you to read the ingredients in your packaged foods. I promise you; no item needs 3 or 4 sources of sugars to make it taste good, yet many bread manufacturers and salad dressing companies will disagree.
- Eat your vegetables. It was rare to have a dinner meal that did not include at least one serving of vegetables. And, you had to eat it. Well, now we know vegetables are loaded with healthy antioxidants and phytochemicals that support the immune system and reduce inflammation. Studies show that a single serving of leafy green vegetables/day can reduce your risk for having Type 2 Diabetes and reduce cognitive decline.
- Sit at the table and talk. Suppertime used to be a great opportunity to connect with each other. It is one of the pivotal habits from the Blue Zone studies (https://www.bluezones.com/live-longer-better/#section-1) that ties positive human connection to longevity. So, turn OFF the phones and TV’s and take time to spend with love ones. On a different note, plating your food and sitting at the table will help you reduce distracted eating which is a potential cause of overeating.
- Consider your larger meal at noon. This helps you use the energy from your food when you need it most. Metabolic rates tend to be highest mid-day and slow down from there. Also, after supper snacking was rare. Having twelve hours between supper and breakfast helps digestive tract to function properly.
I hope these suggestions bring back some nostalgia of days gone by and prompt you to reconsider adopting habits that may be the answer to a healthier quality of life today.
Patty Walker RD LD CDE CLT
Patty is proud to serve her community’s nutritional needs for over 35 years. WIth deep knowledge in nutrition for diabetes as well as passion for plant-based diets, Patty supplies nutritional keys to unlock health by getting to the root of disease and helping others set a course for optimizing health. In addition to coaching individual clients and teaching classes, Patty provides education seminars to local businesses, writes monthly nutrition articles, is a key educator for the Lions Club’s Diabetes-Reduction Initiative and hosts “Nutritional Wisdom” cable show on WCTV. The goal is to reach as many people in my community that I possibly can with the truth about the power of nutrition and healthy living.
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