SHI Macrobiotics emphasizes plant-based foods, a variety of locally grown produce, grains, beans, seeds and nuts, instead of processed foods and animal and dairy products. Each meal provides a balance of nutrients, minerals and vitamins to strengthen your immune system.
Here is a guideline on how to make every meal healthy and satisfying:
- Plan every meal around cooked grains and grain products
- Familiarize yourself with the variety of grains available at health-food stores.
- Eat at least one vegetable dish with every meal.
- Eat a wide variety of vegetables dishes, both cooked, and raw salads.
- Try to eat an equal amount or preferably more vegetables than grains.
- Incorporate a variety of healthy foods into your diet
- Eat one bowl of soup every day.
- Eat naturally pickled and fermented foods
- Remember that you do not have to eat meat, poultry, or dairy for complete nutrition. Plants, not animals, are the best source of protein and other essential nutrients.
Since grains and vegetables should be incorporated into every dish, it is essential to have a wide variety available. Nobody enjoys having the same meal every day. When grocery shopping, search for vegetables and grains that you enjoy and prepare them in different styles, whether it be raw or steamed. Without variation, people tend to get bored and want to eat throughout the day, which is not beneficial to the metabolism process. Having an extensive assortment of food options allows people to feel more satisfied and full after meals.
When choosing healthy food habits, the following foods should be avoided:
These foods tend to increase the risk of getting cancer, diabetes, and heart disease. Avoiding the food options above will allow you to stay healthier and serve as protection against the coronavirus.
Macrobiotics is not only a diet, but also lifestyle. By implementing healthy life practices, people can significantly reduce their stress levels. With stay-at-home orders across the nation, it is even more important to stay active.
Denny Waxman recommends that his clients regularly take walks and exercise. At least try to walk outside for 30 minutes a day in addition to other activities. If you are too worried about going outside, do yoga in your living room with windows open or place your mat on your porch. Physical activity is good for our physical and mental well-being.
Eating on time is very important. When you stress eat during the day, your metabolism becomes stagnate and you gain weight. Your digestive system is not active all day. So one of the key factors to staying healthy and controlling your appetite is eating at regular times. By eating at specific times, your body will metabolize and digest meals appropriately and efficiently. We recommend having breakfast by 8:30, lunch between 11-1, and dinner between 5-7:30.
Keep in mind, lunch is the most important meal of the day. This meal determines the regulation of blood sugar throughout the rest of the day. In the morning, our blood sugar levels are at their peak and it slowly declines after lunch. If you eat lunch too late, your blood sugar drops too low and negatively affects metabolism efficiency and energy levels. However, if you eat between 11-1 for lunch, your blood sugar levels stay consistent.
A large part of the macrobiotic practice is being mindful and present in the moment. Take your time while eating. This means sitting down and eating without distractions, such as reading, watching tv, scrolling through social media or working. If not living alone, try to engage in quiet conversation. If you read an article or post about the pandemic while eating, you will only become more troubled and anxious. This will cause a lack of appreciation of the food in front of you, which can lead to stress eating.
Therefore, being mindful while eating meals will decrease your worries and stress and make you feel more satisfied afterwards. Also sitting down while eating lets your digestive system be at work and absorb all the nutrients.
These four simple steps will help you avoid stress eating and stay healthy! If you need further guidance, schedule a macrobiotic consultation session. With over 45 years of experience, Denny Waxman is ready to help you feel better through diet and lifestyle. Contact Denny Waxman today.
For more interesting articles about nutrition, macrobiotics, and living a healthy lifestyle, please visit Denny’s macrobiotic blog.