Last week I mentioned the upcoming revision of the U.S. Department of Agriculture and the U.S. Department of Health and Human Services guidelines for health and fitness. These guidelines include a mix of dietary and exercise recommendations.
In addition to a minimum of 30-minutes a day of exercise, the guidelines will apparently eschew the current low-carbohydrate, Atkins-friendly craze. Instead, they will urge people to eat more fiber and less fat by consuming more fruit and vegetables, whole grains, low-fat dairy products, and fish.
This sounds a lot like the diet recommended by Dr. Artemis Simopoulos and Jo Robinson in their excellent book, The Omega Plan. One of many Mediterranean diets, based on the diet of the island of Crete, Simopoulos and Robinson recommend seven dietary guidelines to fuel your body with a healthy balance of essential fatty acids.
- Eat foods rich in omega-3 fatty acids such as fatty fish, walnuts, canola oil, flaxseeds, and green leafy vegetables.
- Use monounsaturated oils such as olive oil and canola oil as your primary fat.
- Eat seven or more servings of fruits and vegetable every day.
- Eat more vegetable protein, including peas, beans, and nuts.
- Avoid the saturated fat found in fatty meat and full-fat dairy products.
- Avoid oils that are high in omega-6 fatty acids, including corn, safflower, sunflower, soybean, and cottonseed oils.
- Avoid trans-fatty acids by cutting back on margarine, vegetable shortening, commercial pastries, deep-fried foods, and most prepared snacks, mixes, and convenience food.
Now those seven guidelines, combined with whole grains and regular exercise, pretty well cover the gambit of healthy nutrition and fitness. And they’re not that hard to adopt and practice, particularly in this era of increased awareness and concern on the part of food producers.
Coaching Inquiries: Which of these seven guidelines do you already live by? Which ones have you not adopted? How could you make a small shift that might generate big results?
May you be filled with goodness, peace, and joy.
President, LifeTrek Coaching International, www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation, www.SchoolTransformation.com
2010-2011 President, International Association of Coaching, www.CertifiedCoach.org
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