Good morning! Apologies in advance. I know I’m supposed to ‘behave’ because I’m a cardiologist, but sometimes I just love to write from the front of my mind/top of my heart.
So, I just absolutely love it when there’s a really important problem and a very simple solution that actually makes life a lot better than it was previously.
That’s a pretty hard combo to corral, right? But when you see a win-win-win – so great!
Our first go at it – we need more physical activity, so we started the program, Walk with a Doc. This is a really important problem (our lives are being cut many years short by physical inactivity) and we have a totally simple fix. That fix is walking with new friends and, if you choose, an easy-going local doctor. All outside, most of the time, in the sun. While this is indisputably the ‘right’ thing to do for you, it also makes life much more enjoyable. For those who want to take a few easy steps towards creating a better life for themselves, It’s a total game-changer.
Well, here’s another very similar scenario. One where we didn’t even need to invent something backed by goofy newsletters. This one deals with one of my favorite things in the world.
Food!
Here, we can apply the same model.
Very important problem – Only 10% of us are getting adequate fruits and veggies, which support our health. In fact, results from a recent nationwide survey show that while nearly all (93%) of respondents believe that it’s very or somewhat important to plan for a healthy life through good nutrition, only half (50%) of those who value health are consistently following through and maintaining healthy eating habits four to seven days a week. So, how can we make sure we’re consistently choosing nutrient-dense foods that can help fuel our bodies and allow us to prioritize and plan for our health?
Super simple solution – It’s never too early or too late to invest in your health and eat more nutritious foods, but many of us may not know how. Nearly 1 in 5 Americans surveyed admitted to being not very or not at all confident in their knowledge of nutrition. But recommendations to eat more fruits and vegetables (like avocados) are consistent across the lifespan, from childhood to older adulthood so it’s key to find ways to incorporate more of these foods into your day (did someone say smoothies?). You can take small steps like finding a few specific meals that you can make with more fruits and veggies that taste amazing, like where you are legit asking – what is in this, and did I cook that? And if you have kiddos, bring them into the kitchen or grocery store with you. It’s important to start these healthy habits early.
Can support health goals – You won’t believe how much better you consistently feel after eating nutrient-dense foods. Of course, you could journal how you feel an hour after a greasy meal versus how you feel after eating more fruits and vegetables, but while journaling is great – it’s not necessary here to see the benefits. Then, if you see a doctor regularly, you could say, “Look I don’t need to tell you Dr. Smith, but only 10% of your patients are getting enough fruits/veggies. Well, you’re looking at the 10% – someone who is following through with your recommendations.”
That sounds a little wordy, but you know what I mean.
It’s such an easy task to come up with ways to get more fruits and veggies into our system and, a couple of these are so STOCKED with goodness. I have to admit, I thought for a second, is it okay to shock our system into some state of danger by hitting it with all these great foods? I asked a dietitian friend, she just laughed at me. “NO, David that is fine! Actually, that is perfect.”
That clears the runway for these 5 delicious ways to win-win-win. There are of course countless but might as well chunk it down and start here, with some of my recent favorites.
1. A weekly go-to for us, this mouth-watering, avocado toast. You can use any bread – it’s just the vehicle to get that amazing, delicious heart-healthy, filling goodness into our mouth. Avocados are heart healthy as they provide a good source of both unsaturated fats and fiber! And swapping unsaturated fats, like that found in avocado, for other saturated spreads like butter can reduce the risk associated with cardiovascular disease.
2. The other day, after a walk/run (winking face emoji) that landed at our friend’s house (Jill and Adam) sent us home with some tortilla soup chock full of vegetables (this is the one I was worried about shocking the system). Krissy and I had it for dinner the next night and we were blown away. Jill has kindly shared the recipe. When we asked what made it so incredible, she said cumin seeds and the fire-roasted tomatoes.
3. Raw fruit – just make it too easy. Apple (Honeycrisp if you dare?), blueberries to pop in one after another, or cut-up pineapple. We don’t do it enough and is there truly anything as raw and delicious? Or if we’re going to be raw, the precut celery sticks or carrots to dip in store-made hummus? Added protein, there, right? That’s a two-fer. We’ll list ’em under number 3, but they’re so good.
4. Smoothie – okay this just feels like cheating. One of our go-to favorites. Every time after I take my first sip, I look at Krissy and say something like, “I can’t get over all the stuff in here. All I taste is greatness, it totally feels like cheating.” Pro tip: add avocado to your smoothies. Not only does it provide that added creaminess but it’s also a nutrient booster when paired with other fruits and veggies.
5. Stir fry – peppers, onions, tofu (seriously, have you tried?). So filling. So easy and just incredibly wonderful. And oh yeah, have as much as you want – it’s mainly vegetables.
Establishing healthy eating patterns and a healthy relationship with food is important throughout the lifespan but especially during early ages. Investing in your health for the future can be something as simple as adding more fruits, and vegetables, like avocado, to your diet or taking that walk which can lead to improved overall wellness and even longevity. Together, I believe we can create a better life for you with some delicious, simple changes. Until next week!
David
