This time of year, everyone seems to be busy, whether with work, decorating, shopping or prepping for holiday parties. We’ve all been there, yet somehow always manage to get through the busyness of the season. It’s no wonder I’m just finally getting around to to writing about an event I attended last month. LOL. Anyway—I had the opportunity to listen to Dr. Jim Sears and wanted to share some important information. If you’re not familiar with Dr. Sears, he’s a pediatrician, author and speaker and probably best known for being a co-host on the show, The Doctors. His talk was titled, Think BIG and focused on 3 big things that affect our overall health: brain health, immune system and gut health.
B = Brain
I = Immune System
G = Gut
I am not sure if you are aware, but our gut and brain work together and pass messages back and forth, which can not only affect your immune system, but influence your choices with food, mood and behaviors. In my new book, Wholey Cow It Works! A Holistic Guide To Eating And Recovery From Iron Deficiency, I also talk about how your gut heath can affect your overall health. That’s why it is important to keep your gut in good shape to promote well being, prevent nutritional deficiencies and more.
The problem is that many people in our society eat the Standard American Diet (SAD), consisting of lots of processed and restaurant food. Dr. Sears referred to this as The Beige Diet—Think chicken nuggets, macaroni and cheese and french fries. You can’t get much more bland then that. Unfortunately this diet not only lacks color, but lacks the nutrients your body needs to thrive. Another problem is many people think big, but in the wrong way. Large portions have become common place in our society. Many restaurants serve portions that are 2-3 times bigger than what is required. It’s no wonder the obesity epidemic is on the rise.
The good news is we can all keep our brain and gut healthy by choosing the right foods, including plenty of fruit and vegetables (7-13 servings or more) and other whole foods. During the holiday season there are plenty of tempting entrees, appetizers and sweets. There’s also plenty of heavy comfort foods, such as turkey, mashed potatoes, gravy and more, so be sure to avoid having a bland looking plate and make conscious choices to eat healthy. Why not reach for the vegetable plate first? Our eyes are naturally drawn to bright colors, so look for plenty of carrots, peppers or celery, before trying some other snacks or food options. Many fruit and vegetables contain fiber, which helps trigger satiety and help you feel full too, so make sure you keep your plate bright and Think BIG.
Following are some food recommendations for good brain, immune and gut health from Dr. Jim Sears, for the holidays and all year long:
4 Best Brain Foods
- Salmon, Wild Caught
- Blueberries
- Spinach
- Nuts, especially walnuts
Healthy Fats
- Avocados
- Oily Fish
- Seeds
- Nuts
Eat More Pre-Biotic Food
- Lentils
- Leeks
- Chick Peas
Thanks for reading!
Barb
P.S. If you want to learn more about making conscious food choices, you may want to check out my book, Wholey Cow A Simple Guide To Eating And Living.
