Making small adjustments to achieve a healthy lifestyle is not as difficult/complex as some may think. Here are some golden nutritional recommendations for longevity, and a healthy lifestyle. Understanding these golden suggestions is a first step towards developing and maintaining sustainable changes. Our health coach and nutritionist can develop an optimal customized nutritional program that is focused on teaching individuals how to promote lifelong transformations and become more connected with mind and body.  

Vitamins

Consume plenty of fruits and vegetables at least six+ portions every day to ensure the body absorbs essential micronutrients, vitamins, minerals, phytochemicals, and fiber. A golden recommendation is to count the fruit and vegetable colors instead of calories. Eating the food rainbow is an ideal way to get a variety of vitamins.  

Red foods

These foods contain phytochemicals and help reduce the risk of diabetes and heart disease. These include:

• Tomatoes
• Red peppers
• Red onions
• Strawberries
• Cherries
• Watermelon

Orange and yellow foods

These are packed with Vitamin A and Vitamin C to promote healthy skin and vision.

• Pumpkin
• Sweet potatoes
• Carrots
• Lemons

Are all ways to obtain orange and yellow nutrients.

Green foods

These are high in Vitamin K, antioxidants, and folates highly beneficial to bone health. These include:

• Kale
• Broccoli
• Peas
• Kiwi
• Green grapes
• Brussels sprouts

Blue and purple foods

These contain antioxidants that help with heart disease and protect the body’s cells. Included are:

• Eggplant
• Blueberries
• Plums
• Purple cabbage
• Beetroots

White and yellow foods

These have anti-inflammatory properties that support the immune system. White foods include:

• Cauliflower
• Garlic
• Hominy
• Shallots
• Parsnips
• White beans

Organic coffee

This type of coffee is high in antioxidants and phytonutrients.  

Cut Back On Refined Sugar and Flour

Added sugars and refined flour have none of the essential fiber and micronutrients the body needs to feel full. Whole grains are fiber-rich. This helps increase feeling full and satisfied, which helps block sugar cravings. Go for whole wheat flour instead of refined flour. Limit sugar intake by using the natural sweetness of fruits. Add fruits to meals to increase the sweetness if necessary.  

Plenty of Water

Drinking half of an individual’s body weight is essential each day. 10-12 ounces of water before a meal will help increase full satisfaction and make an individual more aware of the body�s hunger cues. Golden suggestion, use a reusable water bottle can help keep track of water intake throughout the day.  

12/12 Meal Schedule

Schedule the three main meals within a 12-hour window to avoid snacking throughout the day. The body needs to rest, digest, and reset between meals and overnight.  

Stop Eating 3 Hours Before Sleeping

The body’s metabolism starts to slow down around 7-8 p.m. Research shows this timeframe falls in line when the body starts to tire and wind down. Allow the body to rejuvenate cells instead of wasting energy on digesting calories that don’t get burned for energy while sleeping.  

Daily Physical Activity

Daily exercise contributes to overall health and longevity. Regular exercise can help in the treatment of chronic illnesses and the prevention of cardiovascular diseases. Every day try to complete 50-60 minutes of low-impact physical activity, and 15-20 minutes of moderate-high intensity cardio. Each week make two of the 20-minute workouts to strength training.  

After Workout Snacks

Recovery snacks 15-minutes after a workout will help keep cravings down. These include a healthy carbohydrate, lean protein, and healthy fat. 1-2 hours after a workout have the next balanced meal.  

No Devices With Meals

Electronic devices distract from the body’s natural hunger cues. Screens should be put away during meals to pay attention to the food and proper consumption. Watching TV or scrolling through social media has been shown to increase calorie intake.  

Plenty of Sleep

Sleep deprivation alters the body’s hormones that control/regulate hunger cues. When the body loses sleep, the body begins to crave more food more often. Even after the body has had the necessary nutrients. A golden recommendation is to develop a relaxing nighttime routine that will enhance the length and quality of sleep. The goal is for 8-10 hours of sleep a night.  

Stress Reduction

Incorporate stress-reducing activities into a regular routine. Constant stress on the body can contribute to cardiovascular disease. Activities help take the mind off thoughts, memories, and events that cause stress and worry. These include:

• Walking
• Meditation
• Yoga
• Hobbies

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Healthy Body Composition

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Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*  

References

Braude L, Stevenson RJ. Watching television while eating increases energy intake. Examining the mechanisms in female participants. Appetite. 2014;76:9-16. doi:10.1016/j.appet.2014.01.005 Dimsdale JE. Psychological stress and cardiovascular disease. J Am Coll Cardiol. 2008;51(13):1237-1246. doi:10.1016/j.jacc.2007.12.024 Eckel-Mahan K, Sassone-Corsi P. Metabolism, and the circadian clock converge. Physiol Rev. 2013;93(1):107-135. doi:10.1152/physrev.00016.2012 Vina J, Sanchis-Gomar F, Martinez-Bello V, Gomez-Cabrera MC. Exercise acts as a drug; the pharmacological benefits of exercise. Br J Pharmacol. 2012;167(1):1-12. doi:10.1111/j.1476-5381.2012.01970.x