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Keeping up with my new year's resolution to stick to the Nutritarian Diet, I am actively adjusting how I eat in order to pack in ALL of the nutrients everyday. Or at least most of them.
And what timing this is as I am currently recovering from a bit of a head cold. Just stuffed up sinuses so nothing major, but a majority of my coworkers are getting hit with the flu. Either I picked up something completely different, or perhaps the Nutritarian lifestyle is already at work, boosting my immune system so much that I am only showing one symptom of the flu? That sounds right.
In case you don't know what the Nutritarian diet is, check out my previous post about the health study and how you can get a free book! I'm all about the books, about the books, no treble (Meghan Trainor, anyone?). The book is Super Immunity by Dr. Joel Fuhrman. He coined the term "Nutritarian" and describes it as being “nutrient-dense and plant-rich, and includes anti-cancer superfoods, which also facilitate weight loss.”
The study focuses on the health of the Nutritarian diet and the occurrence, recurrence, and progression of chronic diseases such as diabetes, heart disease, stroke, and all forms of cancer. Another key benefit from the diet is the reduced occurrences and symptoms of the common-cold. Basically, the diet is centered around micronutrients, those elusive vitamins and minerals that are essential for daily bodily functions. The World Health Organization describes them as "magic wands" (not kidding) that "enable the body to produce enzymes, hormones and other substances essential for proper growth and development." Not only that, but the immune system relies on an adequate supply of those micronutrients to function efficiently.
Alright, you get the point.
So here's what a typical work day looked like before I started planning ahead:
8:00AM I eat a banana on my way to work
8:30AM Get to work and immediately eat a package of the belVita brown sugar breakfast cookies
9:00AM Buy a small iced coffee with hazelnut syrup and a splash of soy milk
11:00AM Small snacks of wheat thins to tide me over until lunch
12:00PM Eat the healthy lunch I packed
2:00PM Hunger strikes and I grab some wheat thins or peanut butter pretzel bites
3:30PM Snack time again as I get antsy for the work day to end—time for a Kid's Cliff Bar
4:30PM Almost time to leave and workout, better fuel myself with one of the previously mentioned snacks again
As you can see, I snack a lot, mostly in the afternoon since the coffee suppresses my morning appetite for the most part.
So here's an example of a typical day of food I take with me to work. *Note, this is not everything I eat in a day, just what I take for work so that I'm not tempted by all of the processed snack options.
So here's what I take:
My oatmeal fixin's so that I can make it at work. This replaces the belVita temptation. I take a tablespoon of ground flax seed, a teaspoon of maple syrup, and a half cup of berries—blueberry and blackberry this time. I keep the quick oats and cinnamon at work and just add water to cook it in the microwave. This is pretty filling from all of the fiber so I don't need to snack throughout the morning (but I still have my coffee... gotta work on that).
RELATED: See a list of my favorite meal prep containers for any situation and what to look for when selecting food storage containers.
Next, I always have a healthy lunch full of vegetables, whole grains or legumes, and starches like sweet potato. This stew did not disappoint.
My afternoon snack is now carrots with hummus. Turmeric = yellow hummus. Mine is homemade but you could get store-bought as well. I just prefer mine without oil, which store-bought ones usually contain. Oil = acne for me. Another great snack is a piece of fruit like an apple with some peanut butter or some raw almonds.
And lastly, I have the banana right before I leave work so that I'm fueled up for my workout. A piece of fruit is a great pre-workout snack.
Now, with a little preparation, my snacks are definitely more aligned with the Nutritarian diet and I'm much more efficient throughout the day without the constant snacking.
What healthy choices are you making throughout the day? Do you suffer from constant-snacker syndrome like I do?