You At Your Best

By renee dUrhaM yoU at yoUr Best Eating healthy does not require people to abandon their favorite foods. A few simple adjustments can be all it takes to improve the nutritional value of your diet. The following are three ways that everyone, regardless of their personal preference, can eat healthy every day. 1 Eat lots of whole-grain carbohydrates. Fad diets tend to paint carbs as the enemy, but various studies have shown just how integral carbohydrates, particularly whole-grain varieties, are to a healthy diet. According to the New England Journal of Medicine, what's most important is the type of carbohydrate you choose to eat because some sources are healthier than others. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. When buying carbs at the grocery store, opt for whole-grain pastas, brown rice and cereals. That won't require sacrificing flavor and makes for a simple way to eat healthier every day. 2 Make a concerted effort to eat more fruits and vegetables. The Healthy Eating Plate, from Harvard University, recommends filling most of your plate with healthy carbohydrates – with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate. That may sound like a lot, but it's pretty easy to incorporate all those healthy fruits and veggies into a diet. For example, add a serving of antioxidant-rich blueberries to your cereal bowl each morning. At dinner time, allow vegetables to take up the most real estate on your plate. 3 Kick added sugars to the curb. Healthy foods such as fruit contain natural sugars, and these don't pose a threat to overall health. However, added sugars—including honey, molasses and corn syrup—can increase a person's risk for obesity, heart disease, diabetes and more. Fruit contains fiber that slows the absorption of natural sugars, but the body digests added sugars much more quickly, leading to an uptick in blood sugar levels. Added sugars can be found in a host of foods and beverages, including some that aren't generally considered unhealthy, like bread, certain breakfast cereals and pasta sauces. When shopping, read nutrition labels to avoid products with added sugar. Graphic: Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu. time glued to digital devices has profound effects on physical and mental health no more leaving the office behind when the workday ends. Today's workers are always "on," working from home, checking work emails or even putting in hours while on vacation. • Studies have shown that devices can negatively impact closeness, connection and conversation quality, essentially interfering with human relationships. Time for a cleanse? "Cleanse" diets are designed to help people clear their bodies of foods that might have an adverse effect on their health. Since screen time may be hurting our minds and bodies, it might be time to consider a digital detox. Here are some tips for finding balance in a tech-driven world. • Control your usage. Many phones allow you to track and control your screen time. Set your limits, and plan to get off your devices at least an hour before bed. • Silence your devices. If you or your children cannot resist the lure of devices, set them on silent or put them out of sight and out of reach at key times during the day. • Get up close and personal. Instead of texting or emailing, speak with friends, family and coworkers in person. • Be in the physical world. Time spent away from screens is good for mind and body, even more so if you're moving your body and outdoors in natural light. • Find alternative solutions. Rather than running an internet search every time you have a question, look up answers in a book, travel to learn about new things and experience new hobbies. • Go cold turkey. Start by taking a break from social media one day a week, and then experiment with doing more. Taking a step back from their devices can help people reduce anxiety and gain balance in their lives. A digital detox can promote mindfulness, encourage people to try new things, spark more meaningful connections with others and lead to better overall wellness. 3 simple ways to eat healthier every day satUrday, feBrUary 29, 2020 | March - natUral health & Wellness nWadg.coM/yoUatyoUrBest | yoU at yoUr Best | 7

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