Bright Colors Make for Happy & Healthy Hearts
#3. Eat better. A heart-healthy eating pattern includes colorful fruits and vegetables, whole grains, fish, poultry, lean meats, legumes, nuts, seeds, vegetable oils and healthful dairy products. Limit fatty red meats and processed meats, sugar-sweetened items and sodium (salt).
Source: American Heart Association
Intuitive Eating Principle #7
Emotional eating is a strategy for coping with feelings. Find ways that are unrelated to food to deal with your feelings, such as taking a walk, meditating, journaling, or calling a friend. Become aware of the times when a feeling that you might call hunger is really based on emotion.
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Mess leads to stress, which leads to fatigue. “It takes energy to process the visual information in a cluttered space, and that drains our cognitive resources . . . Disorder is a type of chaos, which switches on our fight-or-flight response to a small degree. “It breeds anxiety, and anxiety is costly in terms of energy. Begin [organizing] with items visible on the desk, table, bed, or floor,” she says. “This will encourage feelings of mastery. When we feel a sense of control, it’s energizing.” Then move on to more complex tasks like revamping closet space or finally cleaning out the garage.
Source: Evelyn Spence in Prevention Magazine (Jun2018, Vol. 70 Issue 6, p78-83. 6p)
Intuitive Eating Principle #5
Respect your fullness. Just as your body tells you when it’s hungry, it also tells you when it’s full. Listen for the signals of comfortable fullness, when you feel you have had enough. As you’re eating, check in with yourself to see how the food tastes and how hungry or full you are feeling.
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#1. Lose weight (if overweight). A healthy weight helps promote lower blood pressure, normal blood sugar, and healthier cholesterol and triglyceride levels.
Source: American Heart Association
Intuitive Eating Principle #4
Challenge the food police. Food is not good or bad and you are not good or bad for what you eat or don’t eat. Challenge thoughts that tell you otherwise.
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“People who eat honey are more likely to eat a healthy diet and are less likely to be overweight or have high cholesterol or diabetes, according to a survey of 13,000 American adults. Those who regularly eat honey are more likely to keeps tabs on their intake of calories, sugar, sodium, and gluten, while striving to eat plenty of fiber and protein. In short, they’re healthy eaters. Honey contains vitamins, minerals, antioxidants, and enzymes that make it more nutritious and easier to digest than sugar.”
Source: Better Nutrition (Jun2019, Vol. 81 Issue 6, p10-10. 2/7p. 1)
Intuitive Eating Principle #3
Make peace with food. Call a truce in the war with food. Get rid of ideas about what you should or shouldn’t eat.
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