Well-being is more than just eating right and exercising. It’s a holistic approach that includes your physical health, mental health and social health – your body, mind and community. Being kind to yourself and all aspects of your well-being helps create a healthier and happier you.
Be kind to your body: Eat at least one plant-based meal a day
Research shows that plant-based meals are high in fiber and phytonutrients and can lower your risk for diabetes and heart disease. A plant-based meal combines seasonal fruits and veggies, whole grains, beans, nuts and seeds.
Easy ways to go plant-slant:
- Make half your plate fruits and veggies
- Participate in Meatless Mondays
- Replace animal protein with plant-based proteins like beans or tofu
- Incorporate veggies at breakfast
- Have nuts for a snack
- Have fruit as your dessert
- Try a new plant-based recipe. For recipes, visit bluezones.com/recipes.
Attend the next Blue Zones Project Cooking Show at Lazy Acres Market. For upcoming shows, visit bchd.org/blue-zones-grocery-stores
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Be kind to your body: Eat mindfully by appreciating each bite
We all lead busy lives and it can be hard to slow down and smell the roses, or in this case, contemplate the sensations of eating a tasty bite. One of the best ways to practice mindful eating is to let your body catch up to your mind, by slowing down when eating so your mind receives the signal that your body is full.Tips to slow down at mealtime:
- Sit down to eat
- Thoroughly chew each bite
- Set your fork down between bites
- Engage all your senses
- Eat meals with a friend, family member or colleague
- Reduce distractions and keep your mealtimes screen-free
- Read 6 Ways to Practice Mindful Eating at mindful.org/6-ways-practice-mindful-eating/
How to watch portion sizes:
- Eat meals on smaller salad plates
- Start your day off with the largest meal at breakfast, making dinner your smallest meal
How to stay on track while eating out:
- Ask your server for a to-go box and pack up a portion of your meal for lunch tomorrow before you start eating
- Look at the menu ahead of time and decide what you’re going to order
Attend the next Blue Zones Project Cooking Show at Lazy Acres Market. For upcoming shows, visit bchd.org/blue-zones-grocery-stores.
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Be kind to your body: Establish a routine to be more rested
Most adults need 7-8 hours of quality sleep daily. How do you compare? Getting enough sleep can lower your risk for diabetes and heart disease and reduce stress. Lack of sleep can affect our memory, judgement and mood. Start your day off on the right foot by getting a good night’s rest.Tips to help you get those zzzs:
- Create a sleep-friendly environment by blocking out light
- Avoid bright lights before bedtime
- Keep technology out of the bedroom such as computer or TVs
- Go to sleep when you’re tired
- If you need a nap, nap before 5 p.m.
- Build a sleep routine by learning to wake up and go to sleep at a consistent time
- If you're having trouble sleeping, exercise during the day instead of at night
- Avoid caffeine later in the day
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