Nutrition: Lessons
- personal995
- May 12, 2024
- 6 min read
Updated: Dec 5, 2024
Index
Introduction
No one, knows everything. We all make mistakes. We are never correct the first time, every time. What was correct yesterday, can often be wrong tomorrow. Continual learning is the only way to progress.
STRATEGY OF ONE does not have all the answers, but it can help minimise missteps. These Lessons are actions, principles, rules of thumb, cautions and cognitive frameworks you can use to help avoid traps and build momentum through each stage of life.
Continually review and take what you need. Absorb the Lessons that align with your Goals, and make them a part of your internal 'operating system'.
Each Lesson has accompanying quotes from great minds that can help us symbolise and remember the Lesson. That way we can more easily draw it from our memory as required.
The portrait that partners each quote is aimed to make you feel accountable. The individual lived, experience and made the effort to share the quote you are benefitting from. Now you can honour them by living up to it in your life and work.
Process
Review these Lessons as and when it best serves you to do so:
Review with the aim of prevention in mind. To avoid having to learn it the hard way yourself.
Review if you are stuck on a specific phase or step.
Review if you are making repetitive errors.
Review if you need inspiration and motivation.
Review if you need to review or reconstruct your Models & Theories.
Review if you are looking for inspiration for Values or Goals.
Absorb and action the Lessons:
Document the next most important Lessons for you to learn in your Action Plan.
Write them in your journal, if you journal.
Screenshot them and save them on your phone or computer background.
But most importantly, put them into action.
Whatever the Lesson you discover that you need to learn, whether positive or negative, it doesn't really matter. Again, what matters is what you do next.
Continually learn, continually improve and move forward.
Lessons
1. Prioritize Whole, Unprocessed Foods
Focus on consuming foods in their natural state, minimizing reliance on processed and packaged foods. Whole foods are rich in essential nutrients and free from artificial additives, supporting overall health and vitality.
"Let food be thy medicine and medicine be thy food."
Hippocrates of Kos, Greek Physician (460 - 370 BC)
2. Food for Vitality
View food as fuel for your body and mind. Just as a well-oiled machine operates smoothly, providing your body with clean, seasonal, wholefoods ensures it functions optimally. Think of food not just as sustenance, but as the foundation for vitality, energy, and resilience, allowing you to tackle life's challenges with vigor.
"Pleasure is definitely a part of my diet, and I regularly eat delicious whole foods. But my main priority is to eat in a way that nourishes and protects my body and the planet."
Laird Hamilton, Hawaiian Big Wave Surfer (1964 - )
3. Embrace Seasonal Eating
Incorporate seasonal produce into your diet to enjoy the freshest flavors and highest nutritional content. Eating with the seasons supports local agriculture, reduces environmental impact, and provides a diverse array of nutrients year-round.
"To eat is a necessity, but to eat intelligently is an art."
François de La Rochefoucauld, French Writer (1613 - 1680)
4. Opt for Nutrient-Dense Choices
Choose foods that pack a nutritional punch, providing a wide range of vitamins, minerals, and antioxidants per calorie. Prioritize nutrient-dense options such as colorful fruits and vegetables, fresh proteins, nuts, grains, and healthy fats to fuel your body and mind.
"Tell me what you eat, and I will tell you what you are."
Jean Anthelme Brillat-Savarin, French Politician and Writer (1755 - 1826)
5. Mind Your Portions
Pay attention to portion sizes and avoid overeating by listening to your body's hunger and fullness cues. Practice mindful eating to savor each bite, enjoy the sensory experience of meals, and cultivate a healthier relationship with food.
"Everything in moderation, including moderation."
Oscar Wilde, Irish Poet (1854 - 1900)
6. Stay Hydrated
Hydrate your body with plenty of water throughout the day to support digestion, nutrient absorption, and overall hydration. Opt for water as your primary beverage choice and limit intake of sugary drinks and excessive caffeine.
"Thousands have lived without love, not one without water."
W. H. Auden, British-American Poet (1907 - 1973)
7. Practice Preparation and Planning
Take time to plan and prepare meals ahead of time to ensure you have nutritious options readily available. Batch cooking, meal prepping, and stocking your kitchen with wholesome ingredients can help you make healthier choices throughout the week.
"By failing to prepare, you are preparing to fail."
Benjamin Franklin, American Polymath and Statesmen (1706 - 1790)
8. Listen to Your Body
Tune in to your body's signals and respond to its needs based on your unique and ever changing situations and requirements. Pay attention to how different foods make you feel physically, mentally, and emotionally, and adjust your diet accordingly to support optimal well-being.
"The body knows things about which the mind is ignorant."
George Santayana, Spanish-American Philosopher (1863 - 1952)
9. Cultivate Awareness and Mindfulness
Develop a greater awareness of your eating habits and behaviors, including emotional eating triggers, stressors, and external influences. Practice mindfulness during meals to enhance enjoyment, reduce stress, and foster a deeper connection to the food you eat.
“If you abandon the present moment, you cannot live the moments of your daily life deeply.”
Thich Nhat Hanh, Vietnamese Thiền Buddhist Monk (1926 - 2022)
10. Long-Term Sustainability
Focus on creating a sustainable approach to nutrition that aligns with your values, preferences, and lifestyle. Aim for gradual, lasting changes rather than quick-fix solutions, and prioritize habits that support your long-term health and happiness.
“It does not matter how slowly you go as long as you do not stop.”
Confucius, Chinese philosopher (551 - 479 BCE)
By reviewing these lessons above you can gain inspiration, seek clarity, deepen your awareness of where you can improve and compound your results moving forward.
Cautionary Lessons
1. Over-reliance on Processed Foods
Excessive consumption of processed and packaged foods high in added sugars, unhealthy fats, and artificial additives can contribute to poor health outcomes, including weight gain, nutrient deficiencies, and increased risk of chronic diseases.
“If man made it, don’t eat it”
Jack LaLanne, American Fitness and Nutrition Professional (1914 - 2011)
2. Lack of Nutrient Density
Consuming foods that are low in essential nutrients and high in empty calories can leave you feeling unsatisfied and nutrient-deprived, leading to cravings, fatigue, and decreased overall well-being.
"The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."
Thomas Edison, American Inventor (1847 - 1931)
3. Mindless Eating Habits
Engaging in mindless eating behaviors, such as eating in front of screens or eating out of boredom or stress, can lead to overconsumption, poor digestion, and disconnection from hunger and fullness cues.
"First say to yourself what you would be; and then do what you have to do."
Epictetus, Greek Stoic Philosopher (50-135)
4. Imbalanced Macronutrient Intake
Focusing too heavily on one macronutrient at the expense of others can disrupt metabolic function, energy levels, and overall nutritional balance.
"Everything in excess is opposed to nature."
Hippocrates of Kos, Greek Physician (460 - 370 BC)
5. Poor Portion Control
Ignoring portion sizes and serving oversized meals can lead to calorie excess, weight gain, and digestive discomfort. Lack of portion control can also contribute to feelings of guilt, shame, and loss of control around food.
"Nothing too much"
Delphic maxim
6. Rigid Dietary Rules
Adopting overly restrictive or rigid dietary rules can lead to feelings of deprivation, anxiety, and disordered eating behaviors. Striving for dietary perfectionism may also hinder social interactions and enjoyment of food-related experiences.
"The best is the enemy of the good."
Voltaire, French Writer (1694 - 1778)
7. Ignoring Mind-Body Connection
Disregarding the connection between nutrition, emotions, and mental health can result in emotional eating, stress-related food cravings, and decreased resilience in coping with life's challenges.
The mind and body are not separate. What affects one, affects the other."
Unknown
8. Quick-fix or Fad diets
Seeking quick-fix solutions or fad diets instead of focusing on sustainable lifestyle changes can lead to yo-yo dieting, weight cycling, and frustration with lack of long-term progress. Prioritizing short-term results over long-term health and well-being can ultimately detract from overall life satisfaction and fulfillment.
"Patience is bitter, but its fruit is sweet."
Aristotle, Greek Philosopher and Polymath (384 - 322 BCE)
By reviewing these cautionary lessons above you can heed their warning adjust to suit, deepen your awareness of where you can improve and compound your results moving forward.
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