Food choices have extraordinary potential to heal the body.
The emerging science of nutrigenomics explores how nutrition influences gene expression, offering exciting insights into how our diets directly impact health.
"...in large part, our biology is driven through the nutrients we eat and through vitamins and minerals and other factors in food that are dietary signaling molecules. Food is actually information—it's instructions. And it has the ability, with every bite and in real-time, to change gene expression, affect epigenetics, alter the function of protein networks, change our hormones, and shift our immune system."– Dr. Mark Hyman
FOOD ACTS AS INFORMATION FOR THE BODY.
When you consume natural, whole foods, your body recognizes and interprets their nutrients as "information" to support and build healthy systems. Conversely, substances like food additives, preservatives, herbicides, and fungicides, or chemical alterations from deep-fried and highly processed foods, can confuse the body, disrupting its ability to function optimally.
"That is what nutrigenomics is all about: understanding how nutrition can power genes to create function that leads to a long, healthy life—not the fear of disease, but the presence of wellness."– Jeffrey Bland, PhD
To harness the healing power of food, focus on a plant-based, whole-food diet. Build meals around fresh vegetables, fruits, grains, raw nuts, and seeds for optimal health and healing.
5 WAYS TO IMPROVE YOUR HEALTH TODAY
1) Identify Common Foods You Eat and Upgrade Ingredients.
Take a close look at your cupboards and fridge. What are you eating daily or weekly? You might think your diet is healthy, but packaged and processed foods often sneak in. Begin with simple swaps:
Traditional Foods | Whole-Food Swaps |
Breakfast cereal | Oatmeal |
White pasta | Buckwheat or quinoa pasta |
Mayonnaise | Avocado |
Red meat | Lentils, beans, or tempeh |
Sugar | Raw honey |
Cow milk | Nut milk |
Jello/Pudding | Chia pudding |
Sweet treats | Fresh fruit |
Fries | Baked potato |
2) Commit to One Whole-Food Meal Per Day.
Transform your habits by starting small. Here are simple meal ideas:
Breakfast: Oatmeal topped with fresh fruit and hemp seeds.
Lunch/Dinner: Baked potato with arugula, avocado, tomato, parsley, and shredded root vegetables.
Or black beans and sweet potato cooked with onions, garlic, and tomatoes.
Smoothie: Greens, fruits, chia, flaxseeds, spirulina, ginger, and turmeric.
Quinoa Bowl: Creamy quinoa with tahini and miso, topped with steamed greens, shredded carrots, and ginger.
3) Change Your Cooking Methods.
Avoid frying whenever possible. Instead:
Use oils with a high smoke point, like avocado oil, for sautéing or roasting.
Experiment with water or light miso broth for sautéing.
Try steaming or baking for nutrient preservation.
4) Swap a Meat Protein for a Plant Protein Daily.
All plants contain protein, and many are packed with it. For example:
Broccoli has more protein per calorie than steak.
Spinach rivals chicken and fish.
Add more beans, legumes, raw nuts, and seeds for protein-rich, nutrient-dense meals.
5) Add Superfoods to Your Diet.
While all fresh produce is nutrient-packed, specific "superfoods" offer concentrated nutrition. Try these:
Chlorella: Chelates heavy metals and is rich in minerals, antioxidants, B-complex vitamins, and amino acids.
Spirulina: High in protein, essential fatty acids, antioxidants, and vitamins.
Hemp Seeds: Excellent source of omega-3 and omega-6, complete protein, and key minerals.
Amla Powder: Rich in vitamin C, folic acid, calcium, potassium, and antioxidants.
Moringa Powder: High in vitamins, minerals, and anti-inflammatory compounds (caution for pregnancy).
Green Powders: A blend of wheatgrass, spirulina, chlorella, and other nutrient-dense ingredients.
Give your body the information of healing by choosing nutrient-dense, whole-food, plant-based options.
@stephaniehollidaywellness
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