Hi! Friends, I Hope you are all healthy and fine. Today’s wellness blog titled Eat Food as Medicine is about one of my favorite topics i.e. Healthy Eating. I am not a fan of Dieting so I have termed it as healthy eating. The blog’s title is influenced by one of the Topics from the book of my favorite author Mr. Robin Sharma.
In his book “The Wealth Money Can’t buy” he has dedicated a few pages to this topic under the name “See Food as Medicine, I have gone ahead one step & have given the headline “Eat Food as Medicine”. Let me clarify that I am not a certified nutritionist so the topic is more about the knowledge I have gained from my Gym Sir & some Google research.
For me see food as a medicine & eat what is best for you and your body. When you start eating food as medicine you will need fewer tablets & syrups. See your food not just as a source of pleasure but as a key factor in improving your health.
Sharing with you a few tips as to how this concept can be practically applied
Eat Nutrient-Dense foods – Focus on foods like fruits, leafy vegetables, and whole grains that are full of nutrients. Try to incorporate fruits into your diet one time a day. In India, we have fruits for all seasons. As I am writing this there are “Jamuns” available in the market recently which are an excellent source to regulate your blood sugar levels. Also, some fruits like bananas, papaya, and apples are available throughout the year so try to make them a part of your diet. Also, try to have leafy vegetables twice or thrice a week & substantial amount of whole grains as well.
Protein Rich foods – As our Gym Sir says “If you workout regularly You need to eat protein double your body weight”. So if you are weight is 80 Kg you need to eat around 160 Gms of protein daily. I know at times this is highly difficult but you can try by adding Sprouts, soybeans, Milk (For Veg) & Boiled Eggs, and Boiled Chicken & Fish (For Non-Veg) to your diet. You can also supplement with some high-quality protein powder. Try counting the total grams of protein & figure out the best protein combination.
For a normal person you need at least 50 to 60 grams of protein per day in your diet. Your body needs protein to build bones, repair tissues, oxygenate your body, to digest and to regulate. So smartly incorporate protein into your daily diet. You can have milk, oats, and boiled eggs in the morning & evening it can be sprouts, soya beans, boiled chicken, and protein powder to name a few.
Nutty Tales – Nuts like almonds (badam), peanuts, cashews, and chickpeas (Chana) when consumed in moderate amounts have ample health benefits. Nuts are a good source of heart-healthy fats, vitamins, minerals, and antioxidants. Nuts support healthy body weight and play a vital role in disease prevention. You can have 3 to 4 almonds, the same amount of cashews every morning after you get up. Also, you can carry nuts like chickpeas (Chana), and peanuts along with you & can have it as your evening meal instead of binging on unhealthy road snacks.
Water – Yes you read it correctly, you can even consider water as a medicine. It is recommended to drink about 2 to 3 liters of water per day. Also, drinking 2 to 3 glasses of water once you get up in the morning & before going to bed has its benefits. A proper water intake can reward you beautifully with health benefits like increased skin vitality and brain functioning, decreased joint pain, a healthier heart, and enriched mitochondrial function which ensures slow aging & greater longevity. So drink ample water every day to stay hydrated which is one of the best things you can do for your overall health.
Stay away from Bad (Unhealthy) foods – It is the general norm that foods that are good in taste are bad for your health. Eating Samosa and chips can give you a cheap dopamine spike rather than eating some fruit or sprouts which are healthy. I agree in certain cases these foods are unavoidable but make it a point to reduce the intake of such foods. Stay away from foods with added sugar like Cookies, Cake, ice cream, and Sweets, Stay away from foods with added salt like Chips, breads, and processed snack foods, and also Stay away from foods with refined carbohydrates & processed meats.
USE SWEETS, SNACKS & OTHER JUNK FOODS as OCCASIONAL TREATS or a CHEAT MEAL rather than the BULK OF YOUR DIET.
Developing the Mindset – Even though many are aware of the importance of healthy foods we fail to implement the same. It is not easy to change the habit of regularly eating a roadside Vada Pav, Bhelpuri, or Samosa all of a sudden. It might be difficult to minimize the intake of that tasty Pizza or biryani which you order from Zomato or Swiggy & replace it with proper “Ghar Ka Khana” home-cooked food. But with proper discipline & determination, this can be done for sure.
Consistent meal times and proper meal planning are other important points to consider. Try to eat something after every 3 hours. I have seen many people who skip their lunch or have their lunch very late due to some work commitment. In case of urgency it’s fine but doing it regularly can also affect your health. So respect your food and give it the time it deserves.
So try to “See food as medicine” & “Eat food as medicine” because in this age of stiff competition, where earning money has become the top priority of most of individuals, ignoring your Health which is for me the greatest wealth is not at all advisable.