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Over the years, we’ve all seen dozens of diet and nutrition “trends.” From low-fat, fat-free, sugar-free, gluten-free, meat-free, grain-free, animal-free to high-fat, paleo, and Mediterranean style, all of this information leaves many people feeling confused on what and how to eat. Despite the endless amount of information on nutrition and health that we have available, one important question still seems to remain: "What is one supposed to eat for optimal health and longevity?"
My answer is this: I don't believe there is just one way to eat, but instead we as human beings have different needs as well as different genetic, physiological, and psychological responses to food. The key is to find the foods that work for you -- foods that empower you in your day to day activities as well as foods that nourish your body and provide pleasure to your life.
This month, I am simplifying the nutrition confusion that is out there and breaking down what it means!
- Stephanie
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- Eat More Plants. This is one piece of unwavering advice every nutrition and health professional agrees on: eat more fruits and vegetables. Time and time again, research has proven that the best way to decrease risks for chronic diseases and manage your weight is by eating more fruits and vegetables. Not only are they low in calorie, but fruits and vegetables are loaded with phytochemicals, antioxidants, vitamins, minerals, and fiber, which are all key nutrients to a healthy body.
- Consume Less Sugar. Unfortunately, sugar is that secret ingredient many food manufacturers and producers have added to their food to make it taste oh-so-good and increase sales. However, the long term consequences of eating too much sugar are real. From tooth decay to weight gain to an increased risk for cancers, sugar is an ingredient every nutrition and health professional will recommend to eat less of. Some people need to cut sugar out completely from their diet because it can be so addictive that a little bit only increases cravings for more. Others can eat and enjoy sugar in moderation. The key is to find what works for you and walk away with the take home message to reduce your overall sugar consumption. The American Heart Association (AHA) recommends that women limit added sugar to no more than 6 teaspoons a day, which is equivalent to 25 grams of added sugar or 100 calories. For men, it’s 9 teaspoons per day, which is equivalent to 36 grams of added sugar or 150 calories.
- Eat Less Processed Foods. The real food movement has helped this message that nutrition experts have been been promoting for years: eat more real food in their natural state and decrease processed and packaged foods. Generally speaking, processed foods will be higher in sugar, fats, and additives. The best way to practice this is to think about eating more food from the earth and relying less on food from a package or box.
- Drink More Water. Plain and simple, drink more water. Water helps with digestion, absorption, circulation, transportation of nutrients and maintenance of body temperature. Staying hydrated also helps maintain a healthy weight and promotes healthy looking skin. If plain water does not appeal to you, you can still reach your hydration needs with other fluids such as tea, coffee, and my favorite - fruit infused water!
- Move More. Although this tip isn’t a nutrition recommendation, it’s one that everyone should follow. In today’s modern world of working on the computer and taking a car or bus to and from work, it takes a conscious effort to stay active. The American Heart Association recommends thirty minutes a day, five times a week. Remember that when it comes to your health, every little step adds up. Stay consistent and have fun -- you are worth it!
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National Watermelon Board
Next time you buy a whole watermelon, reserve the watermelon rind for this ingenious recipe! The rind will soften and quickly absorb the flavor of your sauce. Add shrimp, tofu or chicken for an extra protein boost!
Ingredients
- 2 cups watermelon rind, julienned (white part only, from about 1/2 of a seedless watermelon)
- 1 cup julienned carrots
- 1 inch piece of ginger, minced
- 1 clove garlic, minced
- 1/2 cup chives, cut into 3 inch pieces
- 1 tablespoon honey
- 1 tablespoon soy sauce
- 1 tablespoon fish sauce
- 2 teaspoons sesame oil
- 1/2 cup fresh basil leaves, torn
- 1/4 cup mint leaves
- 1/4 cup cilantro leaves
- serving crushed red pepper flakes (optional)
Instructions
- Heat sesame oil in a wok over high heat. Add the watermelon rind and carrots and stir fry, stirring constantly, for 1-2 minutes. Let sit over high heat for 1 additional minute without stirring.
- Add the chives and stir to combine.
- In a small bowl, whisk together the honey, soy sauce, fish sauce, garlic and ginger.
- Pour the sauce over the watermelon rind and cook, stirring, 30 seconds to 1 minute until fragrant.
- Transfer to a serving dish. Add the basil, cilantro, and mint, tossing to combine.
- Sprinkle with red pepper flakes, if desired, and serve as a side dish.
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| It turns out the road to human health... |
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“It turns out the road to human health and the road to planetary health are not two paths after all.”
- David Katz |
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| Practical Ways To Simply Eat Better |
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- Eat a fruit or vegetable with every meal and snack.
- Add spinach or kale to your favorite fruit smoothie. While this may change the color of your drink, it actually has a minimal effect on the taste of the drink while adding a big nutrient boost.
- Juice up! Juicing fruits and vegetables isn’t just a new age trend. In fact, juicing is a practice that has been going on for years and is an excellent way to pack in your daily fruit and vegetable servings. Let your taste buds experiment and explore the variety of combinations juicing can offer!
- Join the movement for “Meatless Monday.” In an effort to improve our health and environment, serve a plant based meal once a week. Experiment with other meatless meals such as lentil soup, quinoa and vegetable salad, or maybe even a hearty vegetable lasagna.
- When grocery shopping, shop the perimeter of the grocery store and spend less time picking foods from the inside aisles.
- Drink a glass of water first thing in the morning and have a glass before and after each meal and snack.
- Add fresh fruit, herbs or spices to plain water to make a refreshing beverage to help reach hydration needs.
- Decrease processed sugar intake and opt for fresh fruit as your dessert instead.
- Schedule regular workouts and add extra steps to your day with an evening walk around the block or simply parking farther away in the parking lot.
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| 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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