by Jeani Hunt, MS, RD, CD, VitaminLife's resident dietitian and owner of VeggieLush Nutrition.
1. Plan some time in the woods - This can be anything from a hike to a walk to a bike ride out near some trees. Why? Being around trees (also known as forest bathing) can help ease stress and even depression, and it's a great time to check out the changing colors and get in some physical activity.
2. Enjoy some fall spices - They're tasty, cozy and anti-inflammatory. Everything from cinnamon to cloves and allspice are all anti-inflammatory and can boost hormone health.
3. Prep some stew recipes - One thing I love about fall is that I can start making some hearty, tasty stews with anti-inflammatory spices. Try a turmeric, ginger, chickpea stew with coconut milk and leafy greens to start!
4. Enjoy fall mushrooms and squash - It's harvest season, which means anti-inflammatory mushrooms and squash abound! Enjoy them simply roasted or sauteed or in a curry or stew.
5. Freeze some favorite summer foods - If your local farmers market or produce store still has some juicy berries or peaches or plums, grab some now and freeze them, so you can enjoy that taste of summer in the middle of winter!
How to Take Control of Your Diet
by Jeani Hunt, MS, RD, CD, Resident Dietitian at VitaminLife
Wondering how to take control of your diet? And by diet, I don’t mean some fad diet, I just mean the way you eat. A lot of my clients are unsure of the basics – how to balance a meal, what to snack on. Here are my top tips for taking control of your diet and meeting your health goals.
- Record a three-day food diary – I’m generally not a huge fan of counting calories or detailed food records, but I think it’s worth it to do this once and include one weekend day, because we generally have different habits on the weekend.
- Understand your macronutrients – what is a protein, a carbohydrate, a fat and fiber? What foods fit in these categories? Getting to know this begins to unlock the mystery behind the foods you eat and how they affect your health.
- Learn what a balanced plate looks like – Generally, aiming for a quarter protein, a quarter carbohydrate and half veggies on your plate is conducive to long-term health.
- Learn to read labels – Understanding what a serving size is and how it relates to the nutrients on a label helps you choose the best options at the supermarket. Plus, you can apply your macronutrient knowledge here and start to understand micronutrients (vitamins and minerals).
- Set out your goals – what are your dietary goals? Is it to feel better, live longer? Do you want to incorporate more plant-based foods into your diet? Do you want to tackle symptoms or manage a chronic condition? If you have a goal, you can start to work toward it.
- See a dietitian – Once you have a goal in mind, it’s a great time to see a dietitian. We have all the knowledge and skills to help you meet those goals through better nutrition and lifestyle changes!
- Get a good multi-vitamin - A good multivitamin can cover all your bases when it comes to micronutrients. Find one targeted at your personal needs and life stage to help make sure you're getting all the nutrients you need to maximize health.
Find the right supplements - Work with a dietitian or healthcare professional to find the best supplements for your health, age and any conditions you have. The right supplement can truly be life changing!
