The Wellness Wire

Whether you rarely get sick or happen to be riddled with sickness, building a healthier lifestyle is for you.  We only get one body, and we must do our best to preserve it. But how does one begin building a healthier lifestyle? As a dietician, I would recommend evaluating your diet. Good nutrition plays a major role in our overall health and it’s time we all started acting like it. Practice any (or all) of these seven steps and you will be well on your way to building a healthier you.

1. Stay Hydrated.

There is a great demand for water in our body! Majority of the chemical reactions in our body are mediated by or take place in water. Scientist have documented that the body is 70% water and as it turns out our desire for water is so strong that we often mistake thirst for hunger. Thus, to protect yourself from eating in response to this “pseudo-hunger” its best to stay hydrated. One should aim to drink 8-12 glasses of water daily; taking 1-2 glasses 30 minutes before each meal to aid digestion. Remember, to avoid hydrating with sugar.

2. Practice the ideal plate.

In the Caribbean, when it comes to plating, priority is given to starchy and high protein foods. Vegetables are often underrepresented or completely absent from the plate. This should not be. Always aim to practice the “ideal plate”. This method of plating requires ½ of the plate to be devoted to raw or lightly cooked non-starchy vegetables, ¼ to whole grains or starchy vegetables and ¼ to lean proteins.

3. Respect your “full meter”.

It takes approximately 20 minutes for the brain to register that your stomach is full. With this knowledge, it is best to eat slowly. Give your body the chance to respect your “full meter”. Eat mindfully. Take your time to chew and actually enjoy the taste of the food. Savor your meals and slow down.

4. Fill up on fiber.

Fiber is an insoluble carbohydrate that helps provide satiety, or a feeling of fullness, when consumed in a meal. It helps to decrease blood glucose and cholesterol levels. Fiber promotes bowel regularity, which prevents constipation. Start choosing higher fiber foods like whole grains (brown rice, oats, and quinoa). Relish in fresh fruits and vegetables, they make excellent snacks! Try adding legumes to your diet; they make amazing additions to soups, stews, and salads.

5. Choose smaller containers.

There is a trick of the eyes that we must be aware of when considering portion control. The bigger the container, the more food we are tempted to put in the container. Large plates can cause the correct portion to look small, prompting us to add more to fill the space. The same applies to bowls and glasses. Smaller containers help us to be satisfied with smaller portions.

6. Chase the Rainbow

Phytonutrients are chemicals produced by plants that have health-promoting properties such as boosting immunity, reducing inflammation and hormone regulation. They are linked to the variety of colors in our fruits, vegetables, and spices. Chase the rainbow! Aim to have at least 2-3 different colors from the rainbow daily.

7. Shop close to home

Shop locally as much as possible. The closer to home, the fresher the produce. The fresher the produce, the more nutritious. Produce from overseas is often harvested before it’s fully ripe to reduce risk of rotting on the shelf. Fish that are caught in the wild have a more diverse diet than farm raised fish, giving them a better flavor. Support our farmers and fishermen and shop local. Build a healthier you all while building a more robust BVI economy.

We should all try to build a healthier lifestyle, after all it’s in our best interest. ‘Diet culture’ has made creating a healthy lifestyle intimating, but it doesn’t have to be. Start small until you’ve achieved your goal and remember consistency is key.