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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.

-Stephanie


Nourishing Your Health Beyond the Table


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 spirit.
7 Tips for Holistic Wellness: Harmony of Body and Mind


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!

  1. Participate in regular physical activity. The American Heart Association recommends that adults exercise 30 minutes daily, five days a 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.

  2. 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.

  3. If you smoke, quit.

  4. 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.

  5. 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.

  6. 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.

  7. 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!

Featured Recipe
Walnut, Pear, and Avocado Bowl


Recipe by: California Walnuts

Dressing

  • 1/4 cup lime juice

  • 1/4 cup loosely packed fresh cilantro leaves

  • 2 tablespoons water

  • 1 1/2 tablespoons canola oil

  • 1 1/2 teaspoons garlic salt, or to taste

  • ½ red pear, peeled and cubed

  • ¼ avocado

  • Freshly ground pepper to taste


Bowl

  • 3 cups pre-cooked chilled quinoa (1 lb 4 oz.)

  • 2 cups of kale (small into torn pieces)

  • 1/2 cup red onion, thinly sliced

  • 1 red pear, cored and sliced

  • 1 1/4 avocados, cut into bite-size cubes

  • 3/4 cup California walnuts, toasted and coarsely chopped

  • Torn fresh cilantro leaves (garnish)


Preparation:

Puree all dressing ingredients except pepper in a small blender until smooth. Place quinoa in a large bowl and drizzle with dressing. Stir to coat, then stir in kale and pepper. Place a slightly heaping 3/4 cup of quinoa mixture into six bowls. Top each with 1/4 of sliced pear, 1/6th of the diced avocado, 1 1/2 of red onion, and two tablespoons of walnuts.

Garnish with cilantro leaves.


Recipe Note: 1 cup quinoa cooked in 1 1/2 cups water or vegetable broth may be substituted for the precooked quinoa.

Nutrition Facts: 360 calories, 21 grams fat, 2,5 grams saturated fat, 0 mg cholesterol, 250 mg sodium, 39 grams carbohydrates, 9 grams fiber, 8 grams protein
Be Inspired

About SO Nutrition
Stephanie Leipprandt Ouellette, MBA, RDN, LD

 

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

  

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas


 

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