Every day I work with patients who are struggling to lose weight by incorporating a whole foods plant based diet. After the initial 30 days I usually have them follow up so I can encourage them and give them accountability. I have begun to see a trend among most if not all of my patients…we are impatient and worry constantly about tomorrow.
When you spend many years creating your current health situation you cannot expect eating healthy in one month to reverse all the damage. Yes, we all reap what we sow but you don’t reap the same day that you sow. Would a you expect a seed to grow into a mature plant the same day that you plant it? Of course not…guess what the same goes for improving your health. It takes investment into your health to see the gains in the future which may be months to years. Remember the more you reap the more you will sow. Eat more healthy foods than unhealthy and you push the balance towards good health.
Then there is this constant worry…worries that are often unwarranted. Why do we as a species worry about things that one we do not have control over and two are in the distant future. Give your worries over to God and focus on what you can do today in this moment. Can you eat a nutritious meal at lunch today? Of course you can everything is a choice. Can you walk for 30 minutes today? Yes you can, even if you don’t think you have the time. You have time to watch TV, etc then you have time to invest in your health with exercise.
Time for no more excuses. Time for doing what you know needs to be done today, not tomorrow. Plan what you can do every day to make your life what you wish it to be and stop blaming yourself for all the failures. The past is done and today is a new day so step out into the sunshine and let your new life and attitude begin.
Be blessed and share your light!
Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. Matthew 6:34
We are constantly bombarded with headlines on TV and social media claiming the benefits of some new and radical diet. The number of diets is more than can be listed. So where should you start? What is the optimal diet that has been scientifically proven to reverse chronic diseases such as type 2 diabetes, high cholesterol, hypertension, autoimmune diseases among others and maintain an optimal weight?
First, let’s define what your body needs to maintain ideal health. Your body requires certain macronutrients called protein, carbohydrates and fat, but also needs micronutrients including vitamins, minerals and trace elements. Macronutrients are required in large amounts and provide the body with energy through calories. Micronutrients are required in small amounts and are essential for chemical reactions to occur in the body. Deficiencies of macro or micronutrients can lead to malnutrition and a variety of diseases. Many Americans eating the standard American diet are unknowingly suffering from malnutrition due to their poor diet.
The healthiest foods will contain a high nutrient density to a low calorie ratio, thus supplying the body with required nutrition without excess calories that can lead to obesity. This means foods should have many nutrients for every calorie, instead of empty calories such as processed foods that are high in calories and low in nutrients. Now, which foods contain the highest nutrient density? The answer is simple and is supplied to us by nature, unprocessed whole plant foods especially dark green leafy vegetables such as kale and collard greens.
Whole plant foods are vegetables, fruits, whole grains, and beans or legumes. A healthy diet will contain all of these foods every day and contain colors that cover the rainbow. This will ensure that all the nutrients required for optimal health will be consumed on a daily basis. Animal derived foods such as meat, poultry, fish, milk and dairy products are full of saturated fats and cholesterol with a low nutrient density per calorie. Thus, to getting the biggest bang for your buck, focus on plants!