National Nutrition Month In honor of National Nutrition Month, we will take the opportunity to review some basics of healthy eating. Then, in keeping with our theme of wellness by design, I will ask you to commit to two small tweaks to your eating habits that will lead you closer to optimum health. Nutrition is one of the main pillars of health. Everything you put into your mouth either enhances or detracts from your health. Over time, your habitual eating patterns have a major and cumulative effect on your health, for better or worse. Feed your body what it needs and it will serve you well for a long time. Healthy foods nourish all your cells and help them function properly. They provide your body what it needs to repair and renew itself. They feed your brain so you can think clearly and feel good mentally. Healthy foods give you energy.    When you consistently eat wisely, you are more likely to feel well – physically and mentally. Keep in mind that an occasional dietary transgression won’t hurt you. The problem is that most of us eat a steady diet of highly processed, chemical –laden ‘foods’ and beverages which wreak havoc with blood sugar and hormones. They actually deplete your body of nutrients in order to be digested and assimilated.  Junk foods stress your liver. They can suppress your immune system or cause it to get hyperactive. For good health follow these eating guidelines. 1. Don’t worry about being perfect.  If you want to enjoy a little ‘soul food’ now and again, feel free.  The big idea is to eat well most of the time.  Any positive steps you take in this direction will pay you back in better health. 2. Do adjust your food or nutrient intake to suit your special health needs. If you have a health condition, do consult with your medical provider or nutritionist before making changes to your nutritional plan. 3. Eat when you are hungry, but don’t overeat.  Leave a little room for your stomach to churn. 4. As much as possible, buy foods that are ‘clean’.  If you can’t read the names of the ingredients, you probably don’t want them in your body.  Jack LaLane had a good philosophy.  He said, “If God didn’t make it, don’t eat it.” 5. Just as important as what you eat is how you eat. Sit down. Take your time. Chew your food.  Digestion starts in your mouth.  If you are upset, wait a while to eat.  If you are choosing to eat a not-so-good-for-you treat, bless it and eat it joyfully.  Ditto for whatever you eat.  Stress and digestion don’t mix.  So eat and drink slowly and mindfully.  Relax and enjoy it. Favor these foods every day: Eat high quality protein at each meal.  Lean meats, poultry, fish, dairy, and eggs are good choices.  Contrary to what we’ve been taught, eggs are a super food for many reasons.  They are rich in the amino acids your liver loves. They contain lecithin that actually helps balance cholesterol and are rich in lutein and zexanthin for eye health. Enjoy healthy fats such as coconut oil, avocado oil and olive oil.  Avoid trans-fats and most vegetable oils. Fill up on plenty of fresh or frozen vegetables, berries, and a piece or two of fruit. These foods are rich in phytochemicals, antioxidants, fiber, vitamins and minerals. Be sure to include sulfur-rich crucifers such as cauliflower, cabbage and broccoli to help your liver detoxify. Dish up dark leafy greens. Bitter greens added fresh to salads or cooked stimulate digestion and are healthy for your liver. The chlorophyll is a blood purifier.  Sprinkle with raw apple cider vinegar and olive oil to help your body digest the greens and assimilate their nutrients.  Arugula, chard, kale, dandelion and escarole are tasty choices. Escarole is delicious in soup and kale chips make a yummy snack. For additional fiber and nutrients, eat small portions of whole grains and legumes.  Add in a tablespoon or two of chia or ground flaxseed.  Flaxseed has the added benefit of helping women with PMS or menopausal challenges because it has a positive effect on estrogen. One food that is often touted as a health food is soy.  Miso and tempeh, which are fermented soy foods are fine.  Unfermented soy is best avoided. It interferes with mineral absorption, and can actually deplete magnesium, calcium and zinc in your body. There are concerns that it can disrupt hormones and cause thyroid problems. Speaking of fermented foods – do enjoy a serving of plain yogurt, kefir, or fresh fermented vegetables to get your probiotics and keep your intestinal flora happy. Herbs and spices added to your foods are wonderful for flavor and health benefits.  Shake your favorite herb and spice blend onto meats and vegetables.  Add an extra big pinch of Italian seasoning to your sauce.  Sneak some seaweed into your stews. Try turmeric on your chicken.  Sprinkle a dash of cinnamon on your toast or in your cocoa. Yummy. Cocoa?  Chocolate?  Yes, go ahead.  Enjoy an ounce or two of dark chocolate every day. It’s good for you.  (Thank you, God.) What about beverages?