Hello Friends,

Thanks for stopping in today and spending a few minutes with me.

Today, I want to talk about “healthy” eating and nutrition and give you some ideas and action items to take away.

This is something that is always on my mind as I get older and I try to make sure I’m doing everything I can to stay healthy and mentally strong. I’ve always had this concept that if we all just ate more like people did years ago… more natural foods, less or no processed foods, etc. we would all be healthier.

So it seems I’m not the only one thinking this. As I started doing some research on this, I found most nutritionist have this same idea, even if they don’t really say… let’s all it like people did 100 years ago.

Let’s get into it…

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Embracing Natural Nutrition for a Healthier Life

A century ago, people ate differently—meals were simple, wholesome, and free from the additives and preservatives we often find in today’s processed foods. While modern conveniences have their perks, our diets have shifted away from nature and toward heavily processed options that can harm our health. It’s time to go back to basics and rediscover the benefits of eating naturally. Nutrition isn’t just about filling our stomachs; it’s the cornerstone of our overall health, shaping our mental clarity, emotional stability, and physical vitality.

The Power of Natural Nutrition

1. Supporting Brain Health
What we eat profoundly affects our brain. Proper nutrition boosts memory, focus, and problem-solving skills, while poor dietary habits can lead to brain fog, decreased concentration, and an increased risk of neurodegenerative diseases. Foods rich in antioxidants, like blueberries, combat oxidative stress and inflammation, while omega-3 fatty acids found in nuts and seeds support cognitive function and emotional well-being.

2. Enhancing Physical Vitality
Balanced nutrition fuels your body for peak performance. Eating whole, unprocessed foods supports a healthy weight, boosts immune function, and reduces the risk of chronic diseases. Foods like leafy greens, whole grains, and lean proteins provide sustained energy, helping you power through your day with ease. In contrast, processed foods loaded with sugar, salt, and unhealthy fats can lead to energy crashes and long-term health issues.

3. Regulating Mood and Emotional Well-Being
Nutrition plays a critical role in how we feel. High sugar intake has been linked to mood swings and increased anxiety, while a diet rich in whole foods can promote emotional stability and better stress management. Eating slowly and mindfully not only aids digestion but also helps you become more aware of your choices, leading to healthier habits over time.

How to Eat More Naturally

1. Shop the Perimeter of the Grocery Store
   The freshest, least processed foods—like fruits, vegetables, meat, and dairy—are usually found around the perimeter of the store. Spend most of your shopping time there, avoiding the highly processed items often found in the center aisles.

2. Cook More at Home
   Preparing your own meals allows you to control what goes into your food. Use simple, whole ingredients to create delicious meals without unnecessary additives.

3. Read Labels Carefully
   When buying packaged items, check the ingredient list. Look for products with minimal ingredients, and avoid those with long lists of unpronounceable additives.

4. Focus on Whole Foods
   Prioritize foods in their most natural state—fresh vegetables, fruits, whole grains, nuts, seeds, and lean proteins. These foods are nutrient-dense, providing the vitamins and minerals your body needs to thrive.

Action Steps to Get Started Today

1. For Brain Health:
Add a handful of blueberries to your breakfast for a brain-boosting antioxidant punch, or swap your afternoon snack for a small portion of omega-3-rich nuts.

2. For Physical Vitality:
Include a serving of leafy greens in your lunch for a nutrient-dense energy boost, or replace one processed food item in your pantry with a whole food alternative.

3. For Emotional Well-Being:
Mindfully savor each bite of today’s meals, focusing on the flavors and textures to cultivate mindfulness and improve digestion.

Conclusion

Returning to a more natural way of eating isn’t about restriction—it’s about abundance. By choosing whole, unprocessed foods, you’re not only nourishing your body but also investing in your future self. From improved brain health to enhanced physical and emotional well-being, the benefits of natural nutrition are profound.

Start small by incorporating a few whole food swaps into your diet today. Over time, these changes will become habits, transforming your health and energy levels for the better. Let’s embrace the wisdom of simpler times and build a foundation for a healthier, more vibrant life.

Healthy Living - Recipes

Vegetable Egg White Omelet

Here’s a simple and healthy recipe for a Vegetable Egg White Omelet. It’s packed with protein and nutrients, making it a great choice for breakfast or a light meal.

Ingredients:

• 4 large egg whites (or 1 cup egg white substitute)

• 1/4 cup bell pepper, diced (any color)

• 1/4 cup onion, diced

• 1/4 cup spinach, chopped (fresh or frozen)

• 1/4 cup mushrooms, sliced

• 1/4 teaspoon garlic powder

• Salt and pepper, to taste

• 1 tablespoon olive oil

• Optional toppings: diced avocado, fresh herbs (like parsley or chives), salsa

Instructions:

1. Prepare the Vegetables:

   • In a non-stick skillet, heat the olive oil over medium heat.

   • Add the diced onion and bell pepper. Sauté for about 3-4 minutes until they begin to soften.

2. Add the Remaining Vegetables:

   • Stir in the mushrooms and spinach, and continue cooking for another 2-3 minutes until the mushrooms are tender and the spinach is wilted. Season with garlic powder, salt, and pepper.

3. Cook the Egg Whites:

   • In a bowl, whisk the egg whites until slightly frothy. Pour the egg whites over the sautéed vegetables in the skillet.

   • Cook on medium-low heat for about 3-4 minutes, or until the egg whites are set around the edges. You can gently lift the edges with a spatula to allow uncooked egg whites to flow to the bottom.

4. Finish Cooking:

   • Once the egg whites are set but still slightly moist on top, carefully fold the omelet in half. Cook for another minute until heated through.

5. Serve:

   • Slide the omelet onto a plate and garnish with optional toppings like diced avocado, fresh herbs, or salsa if desired.

Enjoy!

This Vegetable Egg White Omelet is not only healthy but also versatile—feel free to add any of your favorite vegetables or herbs!

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