LiveWell, LWCC’s corporate wellness program, teamed up with our partners at Cooper Wellness Strategies to provide insights into a healthier lifestyle. Cooper Clinic Registered Dietician Nutritionist, Meridan Zerner, MS, RDN, CSSD, LD, CWC shares four tips for optimizing your wellness through nutrition.
1. Follow the Principle of One
This philosophy focuses on changing one thing at a time. By doing this, we allow ourselves to be more mindful and pay closer attention to achieving that one desired result. Improved health and well-being doesn’t happen overnight, rather it’s a progression of choices we make each day. Research has shown that a singular focus results in an 80% retention rate, as compared to 35% when we try multiple things at onetime. Combined with the use of S.M.A.R.T. goals individuals can optimize success.
2. Remember flavor impacts health
March is National Nutrition Month and the theme is Celebrate a World of Flavors, bringing recognition to the many different tastes and cuisines from across the globe. It’s important to remember the complexity and power that flavor has on healthy eating.
“The best eating patterns reflect personal preferences, cultural traditions, budget considerations, and health,” she said. “It’s important that when we choose to eat healthy, we still choose to savor the flavor and banish the bland foods that leave us unsatisfied.”
3. Focus on nutrient rich foods
It’s important to seek foods that are rich in antioxidants and phytonutrients like vegetables, fruits, whole grains, nuts, and legumes, while reducing our intake of foods that can result in excess calories and contribute to more serious health concerns. An easy way to do this is to consume a colorful diet. By increasing the colors on the plate, we increase the variety of what we eat, which satisfies the palette, and provides our bodies access to additional nutrients.
"Instead of getting overly worried about what we eat, we really do get more impact by simply increasing color,” she said. “So if you’re thinking about that ‘one thing’ try focusing on increasing nutritional intake with one more vegetable at each meal.”
4. Don’t neglect movement and sleep
To achieve our best bodies, we must remember the relationship between diet, exercise, and sleep. Exercise is a cornerstone of health and benefits nearly every system in our body. Daily physical activity can help you feel more satisfied and fuller after a meal and lend our bodies to a better night’s sleep.
“In our society today, sleep-deprivation seems to have become some sort of badge of honor,” she said. “But metabolically, the lack of good, deep sleep is a definitive challenge.”
That opportunity for rest is equally as important, as a good night’s sleep allows our bodies to restore and recover from the day. Without enough sleep, we tend to be more susceptible to higher levels of stress, which can cause us to overeat and often choose unhealthy foods. In addition to physical activity, foods like tart cherry and increased magnesium can help encourage a deeper night’s sleep.
The biggest thing to remember is that improved nutrition isn’t a quick fix, rather a gradual change that takes time. But taking smaller, more direct efforts in the right direction add up and can make a significant difference. By utilizing these simple tips provided by Meridan and Cooper Wellness Strategies you can make a big impact on your overall health.
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