Enough About Me… What About the Food?
Ok, we’ve talked A LOT the past several weeks about Open Eating and how it can really create a collaboration between your mind, body, and spirit. Now let’s practice!
Over the next 10 days, I want you to try to incorporate these foods into your diet, and see how your body responds. No judgment zone! Just see if it supports your energy levels and whether it is worth working into your new habits.
From pistachios to perfection!
Pistachios are a perfect snack:) They are high in protein, fiber, and healthy, unsaturated fats which are good for your brain and heart. Even though shelled pistachios are convenient, the longer amount of time you spend shelling them yourselves, the more satisfying the snack is going to be. It helps you to slow down and really think about eating and how it is supplying you with energy. It also gives you time to really think about how your relationship with food can be a positive experience, instead of a rushed grab & go.
Share your best pistachio snack or recipe in the comments!
The umbrella-shaped food packs a punch in nutrients!
Studies have found that substituting mushrooms for meat occasionally can be a great way to pack in nutrients. Mushrooms are actually very similar to meat. Their rich and dense texture provides a savory and filling experience. Mushrooms are indeed nature’s perfect food, loaded with nutrients of various kinds, versatile in cooking, and can be eaten raw or cooked. They are high in antioxidants which help with detoxing and may help prevent cancer. They are also high in fiber, potassium, and vitamin C, which is excellent for heart health. And best of all, they are high in B-Vitamins which promote energy! Who doesn’t need a little more of that?!
How do you eat yogurt best?
Yo-gut!?... yep- that spelling is intentional…
Studies have shown that your gut, and all of the little microbes that live there play a HUGE role in hormone balance, appetite, and food processing. Yogurt contains high amounts of beneficial probiotics. These probiotics promote healthy gut flora, which can balance your metabolism, help you detox, and stabilize your mood.
How do you eat yogurt best?
The secret superpower of oats.
Oat bran is high in fiber, which will make you feel full and aids in speedy elimination. Oat bran also absorbs fats, which is why it is recommended to lower cholesterol and will help aid you achieve your goals toward a healthy weight and packing in the nutrients! What creative ways can you include oat bran in your diet with Open Eating?
OOVE- what’s that?
It probably seems odd to find fat on a list for happy, healthy, Open Eating. Olive oil is mono-saturated, which makes it a healthy part of a diet. The oleic acid that is found in olive oil is transformed in the small intestine into a compound called oleoylethanolamide, or OEA. OEA relieves hunger and suppresses your appetite by sending signals to your brain telling it that you are full. Try it out! Share in the comments if you notice an improvement in regulating your appetite signals!
The fluffy dark greens.
High in protein and low in calories, spinach is full of vitamins A and C, antioxidants, and folate. Steaming your spinach will help you retain the vitamins and absorb the calcium in spinach. You can add spinach to stir fry, pasta, soups, and omelets, or eat it as a salad. The protein in the spinach will help you feel full without loading you down with calories.
Here fishy, fishy, fishy!
Loaded with protein and DHA, wild-caught fish is one of the best. Studies show that omega-3 fatty acids and especially DHA help regulate your metabolism and support your day-to-day activities like energy, movement, and brain function.
Breakfast in spades…
Eggs are a simple and versatile way to increase your protein and help you feel full. Eggs are loaded with iron, amino acids, and antioxidants. Even though it’s been said that the whites are healthier than the yolks, don’t skip out on the yolks. Egg yolks contain a nutrient called choline, which is known for helping guard against fat storage. When you are shopping for eggs, be aware of the labels and try to purchase organic eggs that are free from antibodies, hormones, and vaccines. What is your favorite way to have eggs?
Whatchya doin’?...Nuttin’
Nuts and their butter give you a great dose of muscle-building protein and healthy fats. Look for nut butter that is unsalted, and without added sugars and hydrogenated oils to reap the most benefits. If you aren’t a fan of nut butter sandwiches, you can also stir the spread into hot oatmeal, add it to a smoothie, or enjoy it with fresh produce. What is your favorite kind of nut?
My bread is growing leaves!
Most people hear bread, and automatically think it’s a carbohydrate nightmare that is going to wreak havoc on their weight management goals. Sprouted whole grain bread is not only delicious, but it is also loaded with folate-rich lentils, proteins, and the very healthy barley and millet. This bread is high in protein and fiber, making it a great way to fill your craving for a sandwich in a healthy way.