Vieve Yoga
A deeper connection: whole foods for health and mindfulness
With the ever-present noise of diet culture, miracle protein shakes and sugar-free everything, it can be challenging to distinguish what truly is healthy. What if it didn’t need to be so complicated? What if there was a way to cut through the noise, feel confident in your food choices made and find a deeper connection to your food. If you’re reading this article, I think it’s safe to make the assumption that you have access to the internet. Maybe you’re reading on a smartphone, tablet or computer – incredible tools of intelligence when used discerningly. With the knowledge of billions at your fingertips, I encourage you to be curious, questioning and open. What if healthy eating could be simplified?
Enter – whole foods. Exactly as they sound, “whole foods” describe food ingredients in their most natural state. They are easily identifiable, simple and from the source. These are items most often found on the perimeter of the grocery store (Fruits, vegetables, legumes, lean proteins, etc.). Plants are nutrient-dense, providing essential vitamins, minerals, fiber, antioxidants, and healthy fats that our bodies need to function, grow, and stay healthy. Plant-based diets, primarily based on plant-food sources, can be beneficial for the primary prevention of type 2 diabetes, cardiovascular disease, cancer and mortality (Wang et al., 2023).
Focus on enrichment
Rather than demonizing processed foods, let’s be curious about what food ingredients look, feel and taste like in their natural forms. Can we enjoy the richness of fresh fruits, veggies and proteins and feel good about what we’re eating? – absolutely!
Here are a few simple ways to enjoy a whole foods diet:
Make it colorful
Varying your assortment of fruits and veggies throughout the day is a simple way to improve your phytonutrient intake. Phytonutrients (aka phytochemicals) include fiber, vitamin C, carotenoids, antioxidants, potassium, flavonoids and other compounds that work through a series of biological mechanisms to reduce risk of chronic disease (Bøhn et al., 2010). Naturally occurring colors in nature are correlated to different phytonutrients.
Orange/yellow (carrots, red peppers, sweet potatoes, etc.) – Rich in beta-carotene, which is a carotenoid and anti-oxidant that protects against free-radical damage.
Green (spinach, avocados, kale, etc) – Contain cancer blocking chemicals like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (McManus, 2019).
Blue/purple (blackberries, grapes, plums, etc) – These have antioxidants called anthocyanins, which act to prevent chronic disease through a variety of biochemical mechanisms (Khoo et al., 2017)
A balanced plate
1. Each meal, try to include a whole foods source of each macronutrient:
Carbohydrates – whole grains bread
Proteins – beans, legumes, lean meats, dairy
Healthy fat. – avocado, nuts and seeds
2. Then check to make sure to include at least one serving of fruit and one serving of fresh vegetables.
Eat to satiation
Fruits and vegetables are low in energy density and rich in fiber, which allow you to feel full on fewer calories and for longer (Hakim, et al., 2019). As you eat, consider savoring each delicious bite and periodically assess your level of satiety.
A deeper connection
When was the last time you sat down for a meal and questioned where each ingredient came from? Perhaps you’d consider the farmers that harvested the deliciously sweet roma tomatoes or the flour, olive oil and spices that came together in the aromatic focasia.
A mindfulness technique that I have implemented in recent months has been giving thanks to each meal, the ingredients within it as well as all of the hands involved in the process of it landing on my plate. Not only has it allowed me to slow down, take a breath and truly appreciate each meal, it has also made me more intentional about what I put on my plate. The more often I do this, the more connected I feel to the food that I eat.
make it work for you
As you move through your week, I encourage you to be curious about the foods you choose to put on your plate. Consider where they come from and what purpose they serve. This doesn’t have to be a full reconstruction of your current diet, simply a way to enrich your diet with whole foods. Where might you find ways to slow down and introduce more intentional decision-making? Can you chew your food slowly, enjoy every morsel and find gratitude for the nutrients it provides.
references
Abdul Hakim, Bibi Nabihah, et al. “Influence of Fruit and Vegetable Intake on Satiety and Energy Intake: A Review.” Sains Malaysiana, vol. 47, no. 10, 31 Oct. 2018, pp. 2381–2390, https://doi.org/10.17576/jsm-2018-4710-14.
Bohn SK , Myhrstad MC, Thoresen M et al. Blood cell gene expression associated with cellular stress defense is modulated by antioxidant-rich food in a randomised controlled clinical trial of male smokers. BMC Med2010;8:54
Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & nutrition research, 61(1), 1361779. https://doi.org/10.1080/16546628.2017.1361779
McManus, K. D. (2019, April 25). Phytonutrients: Paint your plate with the colors of the rainbow. Harvard Health Blog. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501
Wang, Yeli, et al. “Associations between Plant-Based Dietary Patterns and Risks of Type 2 Diabetes, Cardiovascular Disease, Cancer, and Mortality – a Systematic Review and Meta-Analysis.” Nutrition Journal, vol. 22, no. 1, 4 Oct. 2023, p. 46, pubmed.ncbi.nlm.nih.gov/37789346/, https://doi.org/10.1186/s12937-023-00877-2.
