A Holistic Approach to Nutrition- 3 Tips from Strata’s Medical Professionals to Nourish Your Body
Strata’s holistic approach analyzes a person’s physical, emotional, and spiritual health and offers the patient a roadmap to recovery based on sound fitness, pharmaceutical/supplement, and nutritional principles. Holistic nutritionists usually recommend natural or organic foods and herbal supplements while trying to avoid unnecessary pharmaceutical intervention. This form of high-quality nutrition supports the body’s normal detoxification functions. These protocols help the body to correct chemical and hormonal imbalances all of which is needed to improve overall health. Consider this and these three additional tips when evaluating your path to eating nutritiously.
1. Eat Sustainably- Claire Mademann, Registered Dietician
Individual Sustainability
Eating sustainably in terms of individuals’ health means to learn how to incorporate realistic sustainable/long-term eating habits that fit each unique individual’s lifestyle. Learning to eat this way has provided me with freedom around food, and I believe it is my role to empower the clients I work with to find this freedom for themselves as well with my support.
Environmental Sustainability
Moreover, eating sustainably for the environment means being mindful about what you choose to eat and how. For example, the amount of meat our society as a whole eats produce a massive carbon footprint. Simultaneously, I believe our society is experiencing a fiber gap epidemic. Why not decrease this carbon footprint while increasing your fiber consumption by incorporating more plant based meals with lentils, beans, and a variety of whole grains? Another example of how we could be more environmentally sustainable deals with protein bars. Think of the amount of waste we produce with this packaging. Why not try making your own to cut back on waste and probably boost the nutrition density of this food item at the same time?
2. Eat Mindfully- Dr. Michael Barber, Strata Medical Director
Pace Yourself while eating, putting away your electronics at mealtime and savoring and enjoying not only the meal itself but the people around you can have a very beneficial effect not only on how you feel but in facilitating maximal nutrient absorption and enhancing the potential for weight loss.
Challenge Yourself once or twice a week to trying a new, healthy food. This can be done by giving a vegetable that you don’t like another chance by finding an alternative preparation method that could be more pleasing for you. Similarly, trying to build your food variety can be very stimulating and pleasant – try thinking outside the box next time you go grocery shopping.
3. Eat Adaptively- Shahid Rahman, Fitness Manager
Pre-Workout Food
Start with the foods that make you feel good after 30 minutes, without energy spikes or GI discomfort. Keep pre-workout portions of complete proteins and healthy fats low – they require more energy to digest and can adversely affect your workout performance. Carbohydrates are relatively easy to digest, help maintain blood sugar levels during your workout and replace muscle glycogen, preventing muscle breakdown during exercise. Good options include convenient fruit, a small granola bar, toast with honey.
Keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.
Post-Workout Food
Most important but often overlooked, 8-16 ounces water IMMEDIATELY after your workout cool down routine will greatly help you flush the metabolic waste products of your workout and restore adequate hydration levels. Consider adding electrolytes (calcium, potassium, magnesium, sodium – natural sources include coconut water and sea salt) if your high intensity workout exceeded one hour.
Nutrition can be fun and easy when you take it one step at a time! Here are Claire Mademann’s 5 Easy Ways to Eat Healthier This Month:
- Substitute half of your animal protein at a meal with plant protein. A great way to do that is when making burgers – use ½ high quality protein and beans/lentils/quinoa for the other half of the protein portion.
- Come up with 1-3 sustainable things you are willing to implement in your daily routine to optimize your nutrition, commit to doing them, and monitor yourself on your progress every day of this month. Tell someone about it when you start for accountability and support!
- Make homemade energy bars or balls to reduce packaging use.
- Focus on purchasing fruits and veggies which are in season.
- Research local food sources you could begin utilizing and do!
Learn more about the nutrition services available to meet you on your nutrition Journey!
