By Joanne Gardner, MS, RDN, LDN
We are frequently besieged by messages that encourage us to express love with food. During the month of February, the messenger often appears wrapped in foil. When we peel back the red, silver, or gold packaging, our senses tune in to the inviting promise that our worries will dissolve as the creamy, cocoa-based sweet melts in our mouth. Ah, the familiar bliss brought on by chocolate! Chocolate, for many, symbolizes love.
Let’s keep the chocolate in good company and add another 13 ways to express love for ourselves. Focus on one of each of these every day.
Take a few minutes today to develop meal and menu ideas. Is there a new recipe to try or has the slow cooker been idle for months? Include foods that support heart health like omega-3 fatty acid-rich wild Alaskan salmon, sardines, and walnuts.
Red and purple fruits and vegetables bring to mind warmth and love. Berries, red cabbage, radicchio, and tomatoes are great sources of antioxidants that provide heart health benefits.
Oil becomes oxidized or rancid with exposure to light, heat, and air. Buy olive and other oils in small, opaque glass bottles and store them in a dark cupboard. Refrigeration can also extend shelf life.
A sprinkle of oregano or thyme, a splash of high quality sesame or olive oil, and a grating of aged hard cheese takes the ordinary to extraordinary. Give your senses the pleasure they seek.
The first three bites of any food pack the most punch. Take a moment to center and breathe before tasting the first forkful.
Notice when eating is being used as an alternate activity to avoid an uncomfortable feeling, or when munching has become mindless. Observe, hesitate, and then choose to continue or shift.
Proper digestion depends on the presence of ample digestive acids and enzymes. Many minerals found in foods are co-factors in the digestive process. Try taking 1 teaspoon of apple cider vinegar diluted in 2 ounces of water before reaching for antacids.
Plan an extra occasion to share a meal with special friends and family. Put your fork down and remark on the presentation and flavor. Let the experience linger.
Include extra servings of vegetables, legumes, and nuts at lunch and dinner. Eat more protein with breakfast and after a workout to stimulate muscle retention and growth.
Exercise is one of the most loving actions we can offer to our body.
Does your favorite sip register high in health-supportive antioxidants? Black coffee, as well as herbal, green, and black teas, contain these health-supportive antioxidants. Even a glass of red wine has its (additional) benefits by providing resveratrol, an antioxidant associated with promoting heart health.
Being in good shape adds spice and zest to physical expressions of love.
Creative, artisanal chocolate offerings have expanded exponentially over the past couple of years. When you do eat a piece (or two), savor every sensation as it melts on the tongue, generating warmth and joy in the process. Ah, chocolate bliss accompanied by 13 actions of self-love.
Food waste is a growing issue, with millions of pounds discarded annually. However, by making mindful choices in the kitchen, we can significantly reduce waste while maintaining a nutritious diet. March is National Nutrition Month, and the Academy of Nutrition and Dietetics provides essential tips to help individuals eat right ...
READ MOREAchieving health and wellness goals can be challenging, particularly with the vast amount of conflicting information on diets, nutrition, and lifestyle choices. At Duke Health and Well-Being, registered dietitian nutritionists (RDNs) provide expert guidance and personalized support to help individuals make sustainable changes for long-term health.
Food has always been more than sustenance; it's a way to connect, share, and create lasting bonds. When approached with mindfulness, food becomes a powerful tool for fostering relationships and deepening our sense of community. Here's how we can build meaningful connections with others through mindful eating practices.
