Nutrition
This month, we’ll focus on improving our nutrition through A Month of Nutritional Transformation Read through this month’s GRO Guide and be sure to follow our resident-exclusive Instagram account, @GreenHouse GRO, for helpful tips throughout the month
The Importance of Good Nutrition
Nutrition serves as the cornerstone of our overall well-being, exerting a profound influence on every aspect of our health, from physical vitality to mental clarity and emotional resilience Research conducted by the World Health Organization (WHO) underscores the critical role of nutrition in preventing chronic diseases such as obesity, diabetes, and cardiovascular ailments. A study published in the British Journal of Nutrition found that adherence to a balanced diet rich in fruits, vegetables, whole grains, and lean proteins was associated with a reduced risk of mortality from all causes (1)
The Benefits of Good Nutrition
Increased Energy: Nutrient-rich foods provide sustained energy levels 1
2
Enhanced Mood & Mental Clarity: Research suggests that certain nutrients can support brain health and mood regulation, reducing the risk of depression and anxiety.
Better Sleep: A balanced diet can promote better sleep quality 3.
Improved Mental Clarity: Proper nutrition supports cognitive function, enhancing focus, concentration, and overall mental clarity 4.
A Month of Nutritional Transformation
You don't have to be overwhelmed when improving your nutritional habits Dive into this manageable 4-week challenge, which gradually builds upon itself with each passing week
Week 1: Building a Healthy Foundation
Day 1-7:
Use the Food Journal section of your GRO Journal to plan out your meals for the next week Do this at the beginning of each week throughout the month
Focus on incorporating more whole foods into each meal rather than restricting or removing ‘bad’ foods This is a more sustainable approach
Add in more lean proteins, whole grains, fruits, and vegetables
Make a conscious effort to increase your water intake
Milestone: By the end of week 1, you should have laid down the groundwork for a healthier lifestyle
Use the ‘Food Journal’ section to plan your meals for the week & ensure you ’ re maintaining balance.
AREA OF FOCUS:
Nutrition
Week 2: Get Inspired & Explore New Foods
Day 8-14:
Explore plant-based & whole-food based cookbooks, blogs and social media accounts Use these as inspiration for creating equally delicious and nourishing meals
Explore a variety of lean protein sources, such as beans, lentils, tofu, chicken, fish, and eggs
Swap out refined grains for whole grain alternatives like quinoa, barley, and farro
Introduce more healthy fats into your diet by including sources like avocado, nuts, seeds, and olive oil in your meals and snacks
Milestone: By the end of week 2, you should feel more confident in your ability to diversify your food choices and incorporate a wider range of nutrient-rich foods into your diet
Weeks 3 & 4: Sustainable Habits for Long-Term Success
Day 15-30:
Find recipes and dedicate time to healthy meal and snack prep for the days ahead
Measure portion sizes and research macros to track protein intake
Invest in meal prep glassware to pr3eserve freshness
Practice mindful eating by savoring each bite, paying attention to flavors, textures, and sensations
Use your GRO Journal to reflect on your progress over the past month and identify areas for improvement
Milestone: By the end of week 4, you should have established sustainable habits through dedicated meal prep and mindful eating practice
Remember, this 30-day plan is a gradual approach to building better nutrition habits. Each action item contributes to a holistic improvement in your food quality and overall wellness.
Download free apps like MyFitnessPal to track nutrition metrics.
MEET THE EXPERT:
Sunny Fahlgren
Sunny Fahlgren is the founder and owner of SOW Plated, a healthforward restaurant located in Columbus, Ohio Along with her husband John, Sunny is launching a new restaruent concept, SOW To Go, with locations inside Green|House Short North and the Gravity community in Franklinton
SŌW was created to be a welcoming place for friends and family of the community to come together and enjoy flavorful food keyed in on 12 important nutrients proven to positively influence our mood
When Sunny learned that an estimated 25% of all Americans live with a mental health condition - most prevalently anxiety and depression - it inspired her to dig deeper into the science of such disorders. Learning the evidence-based correlation between diet and the cognitive functionality of the human brain, Sunny took her passion for cuisine to develop a new restaurant concept, SOW Plated Sunny now uses her business and platform to improve the mental health of our communities with the food we eat
SOW Plated hosts a monthly speaker series, inviting health experts to share their knowledge with the community
RESEARCH SOURCES
(1) Sofi F, Cesari F, Abbate R, Gensini G F, Casini A. Adherence to Mediterranean diet and health status: meta-analysis BMJ 2008; 337 :a1344 doi:10.1136/bmj.a1344