How to build a healthy meal


how to build a healthy meal

Make half your plate fruits and vegetables. They are a great source of nutrients, unlike many processed foods where nutrients may have been removed. They are also low in calories and fat.

Add lean protein from nuts, eggs, dairy ( fat free or 1% milk), legumes and whole grains- 

Avoid extra fat and saturated fat. Saturated fats contribute to heart disease, stroke, and other inflammatory conditions in the body such as leaky gut and autoimmune diseases.

Take your time to eat- it takes twenty minutes for your stomach to tell your brain it is full, so savor the food, eat it slowly.

Choosing a smaller plate will give the appearance of a larger meal and can help you with portion control and limiting overeating.

Try to eat more meals at home- so you have a better idea of what you are eating. Many restaurants add extra fat, salt and sugar to their foods to give them taste.

Choose healthier options at home or eating out- choose grilled and baked instead of fried food. 


Stress, Health and Emotions

Stress is everywhere in our lives. It is the wear and tear on the mind and the body in response to everyday tensions and hassles. When left unchecked, it can be detrimental to health and well being. Stress affects people physically, emotionally, mentally and spiritually. Its not the stressful events themselves that do the harm, its how people perceive and respond to them. Chronic health conditions often evolve from persistent stress  and may be made worse by stress.

Emotions and feelings have a powerful impact on the human body. Negative emotions can cause undesirable changes or create a variety of health problems including headaches, hypertension, stroke, depression, sleep disorders. Positive emotions such as appreciation, care, love and compassion not only feel good, They are good for one’s health. Positive emotions improve health, increase longevity, creativity, problem solving, promote helpfulness, generosity and effective cooperation.

By learning and mastering self regulation techniques, you can manage stress as they become active and empowered participants in directing your own health and wellness while moving toward symptom resolution and recovery.

Visit Dr Martin Fried’s website and make an appointment today for a full evaluation of stressors in your life and begin to take action to reduce the stress in your life.