Singer's Wellness: Nutrition: Small Changes with Big Benefits

We are thrilled to welcome Devorah Ungerleider-Moore from Progressive Nectar as our guest blogger this week.  Devorah is sharing with us seven areas where you can make small changes in your food intake that bring about big rewards to your health!

Staying healthy is at the forefront of every professional or amateur singer's career. When your body is your instrument—and you only get one amazing body—it’s important to take care of it. Nothing is more uncomfortable than having to perform when you are not feeling well. With the changing seasons, holiday stress and performances around the corner, there are seven areas where small changes can help you be in optimal health. 

1) Understand your Grocery Store:

·       Grocery Stores are built to market and sell food—that is their job—to sell.

·       99% of ingredients needed for healthy living are found in the outer perimeter;

o   produce,

o   eggs,

o   dairy/non-dairy milks,

o   meat & fish counters

·       Walk down aisles only for oils, nuts, the occasional baking supply and kitchen necessities (soap, parchment paper, etc.).

·       Plan your meals and snacks in advance and shop with a list.

2) Eat Whole Foods

·       Stick to consuming unprocessed, whole foods. A whole food is when nothing has been stripped away from the food.  

·       Shop at your local natural foods market, farmer’s markets or farms when buying “whole foods” or “complete foods”.

·       Steer away from low-fat, non-fat, reduced sugar labels.

3) Choose Organic, Grass-Fed & Hormone Free Meats:

·       If you eat meat, make sure to purchase organic hormone-free meats & poultry.

·       You’ll notice a difference in flavor and nutrient quality.

·       Grass-fed meats have lower fat ratios and the fat in the meat is beneficial for your body.

·       Note: Kosher Organic chickens have wonderful flavor and the birds are slaughtered humanely.

4) Eat Greens Every Day:

·       Greens represent a convenient, essentially caloric-free, nutrient-dense source of hard to obtain minerals, like magnesium, calcium, potassium, and manganese.

·       These minerals are what allow our bodies to make energy, regulate blood pressure, and absorb other nutrients from food we eat.

·       Greens include kale, chard, lettuce, mustard greens, collard greens, beet greens, arugula, and endive.

·       Make sure your greens are organic (or chemical free).

·       Buying local may save you money and support your local economy too.

5) Stay Hydrated:

·       If drinking enough water is hard for you, start by adding 1 glass of water a day every week to your fluid intake until you achieve your minimum quota.

·       See this earlier post covering the importance of hydration.

·        If you are used to coffee breaks, drink green tea in its place (no cream or sugar).

·       Stick to drinking water all day and give yourself one 12oz beverage of anything you’d like (apple cider, tea, other juice or coffee). Just choose water the rest of the day.

·       Add a squeeze of lemon to each glass of water supporting your body to detoxify.

·       Note For Kids: Often children like juices, chocolate milk and sodas; in other words, sugar, sugar, sugar. Make it a house rule kids choose one beverage for the day (a 4-6 oz. juice, milk etc.), after that water is the only beverage of choice during the day. Always serve juice as a 1:1 ratio mixed with water. If your child likes soda, try mixing sparkling water and juice for a bit of fizz and get rid of the soda all together. Purple Cows are always a favorite (grape juice / sparkling water).

6) Minimize Sugar

·       White refined sugar leads to illness and obesity.

·       Stay away from processed foods and any added sugar.

·       Minimize dairy and processed grains as your body converts both to sugar extremely fast.

·       Craving something sweet? Reach for a piece of fruit, (that’s your whole food for sweetness).

·       Reduce sugar in your diet and you’ll gain energy and feel your best.

7) Exercise for Happiness:

·       Here at Progressive Nectar we believe total health is 70% nutrition, 20% exercise, 10% inner peace (quiet time).

·       Move your body every day for healthy mood, healthy heart and a happy self.

·       For general purposes, 30 minutes of movement three days a week is a great way to support healthy living. For some that might mean walking, yoga, playing tennis, swimming, Cross Fit, running, group exercise classes, cycling or a combination of activities.

·       Simply engage in what works for your life—something you’ll enjoy.

Making small changes in these seven areas of health of takes a bit of planning and cooking from home. However, if you prep your meals once a week, living healthier gets a whole lot easier in our hectic lives. Pack an apple, a handful of nuts and water for your next on-the-go snack bypassing the local coffee shop on the way to rehearsal. If you implement one or all seven changes in your life, you’ll feel better and be healthier. Your energy level will be up, sustained and your voice clear. For healthy recipes, make sure to visit Progressive Nectar at progressivenectar.com, like us on facebook and share recipes socially. Be the change—inspire others to live for health.    

BIO:

 Devorah Ungerleider-Moore is Culinary Editorial Director and nutritional thought leader for special diet and gluten-free living at Progressive Nectar Publishing. With a previous background in health & fitness, she recovered from a spinal tumor through holistic nutrition has been helping others do the same ever since. To contact her directly email info@progressivenectar.com.