Holistic Health and Wellness with Intention and Nutrition

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Merriam-Webster  b(1): the usually edible reproductive body of a seed plant.

especially:  one having a sweet pulp associated with the seed. 

The fruit of the tree.

Britannica  1 a : a usually sweet food (such as a blueberry, orange, or apple) that grows on a tree or bush.

  : the part of a plant that has the seeds in it (such as the pod of a pea, a nut, a grain, or a berry).

 Eating fruit is highly beneficial for your health due to its rich nutritional profile and various protective properties.  

 Eating a variety of whole fruits daily is a simple yet powerful way to nourish your body, reduce your risk of numerous health problems, and contribute to overall well-being. 

Merriam-Webster  1: a usually herbaceous plant (such as the cabbage, bean, or potato) grown for an edible part that is usually eaten as part of a meal.

Britannica   1 : a plant or plant part that is eaten as food.

 Eating vegetables is fundamental for good health and well-being. They are packed with essential nutrients and offer a wide range of benefits that contribute to disease prevention and overall vitality. 

 Eating a diverse range of vegetables every day, often referred to as "eating the rainbow," provides your body with a broad spectrum of nutrients and protective compounds necessary for optimal health, disease prevention, and overall vitality. 

Merriam-Webster  1b: the seeds or fruits of various food plants, including the cereal grasses, and in commercial and statutory usage, other plants (such as the soybean)

c: plants producing grain

Britannica   1 a: the seeds of plants (such as wheat, corn, and rice) that are used for food. b:   a plant that produces grain.

 Eating grains, particularly whole grains, is a cornerstone of a healthy diet due to the wide array of nutrients and health benefits they provide.  

 Whole Grains vs. Refined Grains:  It's crucial to distinguish between whole grains and refined grains. Refined grains (like white flour, white rice, and white bread) have had the bran and germ removed during processing. 

 WHAT IS PROTEIN?

Merriam-Webster 1: any of various naturally occurring extremely complex substances that consist of amino-acid residues joined by peptide bonds, contain the elements carbon, hydrogen, nitrogen, oxygen, usually sulfur, and occasionally other elements (such as phosphorus or iron), and include many essential biological compounds (such as enzymes, hormones, or antibodies)
2: the total nitrogenous material in plant or animal substances
3: a food (such as meat or tofu) that is rich in protein

Britannica : a substance found in foods (such as meat, milk, eggs, and beans) that is an important part of the human diet. 

 Protein is an essential macronutrient, meaning your body needs it in large amounts to function properly. It's not just for building big muscles; protein plays a critical role in virtually every cell and process in your body.  

 Protein is indispensable for growth, repair, and the proper functioning of virtually every system in your body. Ensuring adequate protein intake through a balanced diet is crucial for maintaining good health at all stages of life. 

WHAT IS PROTEIN?

Merriam-Webster 1: any of various naturally occurring extremely complex substances that consist of amino-acid residues joined by peptide bonds, contain the elements carbon, hydrogen, nitrogen, oxygen, usually sulfur, and occasionally other elements (such as phosphorus or iron), and include many essential biological compounds (such as enzymes, hormones, or antibodies)
2: the total nitrogenous material in plant or animal substances
3: a food (such as meat or tofu) that is rich in protein

Britannica : a substance found in foods (such as meat, milk, eggs, and beans) that is an important part of the human diet. 

Protein is an essential macronutrient, meaning your body needs it in large amounts to function properly. It's not just for building big muscles; protein plays a critical role in virtually every cell and process in your body.  

 Protein is indispensable for growth, repair, and the proper functioning of virtually every system in your body. Ensuring adequate protein intake through a balanced diet is crucial for maintaining good health at all stages of life. 

 Merriam-Webster  1 a(1): a hard-shelled dry fruit or seed with a separable rind or shell and interior kernel
(2): the kernel of a nut
b: a dry indehiscent one-seeded fruit with a woody pericarp

Britannica   a : a small dry fruit with a hard shell that grows on trees, bushes, etc. 

b : the inside part of a nut that is used as food. 

 Nuts, broadly defined in a culinary sense as dry, edible kernels typically enclosed in a hard shell, are nutritional powerhouses despite their small size. While some "nuts" like peanuts are botanically legumes and others like almonds are seeds of drupes, they share common characteristics: a dense nutrient profile, healthy fats, and a satisfying crunch.

It's best to choose unsalted and unsweetened varieties.   Nuts are a nutritional powerhouse, offering a wide array of health benefits that make them an excellent addition to almost any diet. 

 Eating nuts regularly in moderation can significantly contribute to your overall health and may help protect against a range of chronic diseases and ailments.

 Merriam-Webster  1a: food, especially  solid food as distinguished from drink
b: the edible part of something as distinguished from its covering (such as a husk or shell)
2: animal tissue considered especially as food:
2b: flesh of a mammal as opposed to fowl or fish
b 1a : flesh of domesticated animals

Britannica :  meat, the flesh or other edible parts of animals (usually domesticated cattle, swine, and sheep) used for food, including not only the muscles and fat but also the tendons and ligaments. 

 Meat has been a significant part of the human diet for millions of years, playing a role in our evolution. While it's possible to maintain a healthy diet without meat, it offers a concentrated source of several crucial nutrients that can be harder to obtain from plant-based foods alone. 

  Meat offers significant nutritional advantages, but it's also important to consider the type and amount of meat consumed. Lean cuts and unprocessed options are generally recommended for optimal health. A balanced diet often includes a variety of protein sources, whether from animal or plant origins, to ensure all nutritional needs are met.

 Consider processing methods (unprocessed meats are healthier than highly processed ones, like some sausages or cured meats), and individual dietary needs. A balanced approach incorporating a variety of protein sources is recommended. 

 Britannica:  Generally, meats consist of about 20 percent protein, 20 percent fat, and 60 percent water. The amount of fat present in a particular portion of meat varies greatly, not only with the kind of meat but also with the quality; the “energy value” varies in direct proportion with the fat content. Meat is valuable for its protein, which is of high biological value. Pork is an excellent source of thiamin. Meat is also a good source of niacin, vitamin B12, vitamin B6, and the mineral nutrients iron, zinc, phosphorus, potassium, and magnesium.

  Meats are often classified by the type of animal from which they are taken. Red meat refers to the meat taken from mammals, white meat refers to the meat taken from fowl, seafood refers to the meat taken from fish and shellfish, and game refers to meat taken from animals that are not commonly domesticated.

  Meat is an excellent source of "complete protein," meaning it contains all nine essential amino acids that your body cannot produce on its own.

  Meat, especially red meat, is a top source of heme iron. Heme iron is absorbed much more efficiently by the body than non-heme iron found in plant-based sources.  

  Meat is one of the primary natural dietary sources of Vitamin B12, and a significant amount of highly bioavailable zinc. 

 Meat also contains other essential vitamin and mineral nutrients, and various bioactive compounds.

Merriam-Webster   1: a bird of any kind

 3 : the meat of fowl 

Britannica  1 a: a bird (such as a chicken) that is raised for food 

 b : the meat of such a bird used as food 

 Fowl, which primarily refers to chicken and turkey in common dietary contexts, is a popular and beneficial food choice for several reasons, mainly due to its nutritional profile:

1. Excellent Source of High-Quality Protein:

Fowl is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. These amino acids are crucial for building and repairing tissues, muscles, organs, and for producing enzymes and hormones.

A 3-ounce serving of cooked boneless, skinless chicken or turkey breast typically provides around 25-30 grams of protein, making it an efficient way to meet your daily protein needs.

This high protein content can also help with weight management as it promotes satiety (feeling full), which can reduce overall calorie intake. Protein also has a higher thermic effect, meaning your body burns more calories digesting it compared to fats or carbohydrates.  Plus more.

 Including fowl in your diet offers a nutrient-dense, high-quality protein source that supports muscle growth, energy production, brain function, immune health, and can contribute to overall well-being, especially when chosen as lean cuts and prepared healthily. 

 Merriam-Webster  1a: an  aquatic animal 

b: any of numerous cold-blooded strictly aquatic craniate vertebrates that include the bony fishes and usually the cartilaginous and jawless fishes and that have typically an elongated somewhat spindle-shaped body terminating in a broad caudal  fin, limbs in the form of fins when present at all, and a 2-chambered heart by which blood is sent through thoracic gills to be oxygenated.

 2: the flesh of fish used as food

Britannica   1 : a cold-blooded animal that lives in water, breathes with gills, and usually has fins and scales.

 2 : the meat of a fish eaten as food.

 Eating fish offers a wealth of health benefits, making it a highly recommended part of a balanced diet for most people. 

 While the benefits are numerous, it's also important to be mindful of potential risks like mercury content in some larger, longer-lived fish. For most people, consuming at least two servings of fish per week, with at least one being an oily fish, is a recommended guideline for maximizing the health benefits. 

Merriam-Webster   4: milk from a cow or other domestic animal (such as a goat) 

also: food (such as ice cream, cheese, or yogurt) made primarily of or from milk.

Britannica     4 : milk or food made from milk (such as ice cream, cheese, or yogurt)

 Dairy products, encompassing milk, yogurt, cheese, and other items derived from milk, have been a staple in many diets globally for centuries. They offer a concentrated source of several key nutrients that are vital for various bodily functions and overall health.

 Dairy products are a diverse range of foods made from the milk of mammals, most commonly cows, but also goats, sheep, and others. They encompass liquid milk itself (whole, skim, fortified), as well as a wide variety of processed forms like cheese, yogurt, butter, cream, and fermented milk products (kefir).

 While dairy offers many benefits, it's also important to consider individual dietary needs and tolerances (e.g., lactose intolerance). For those who choose not to consume dairy, fortified alternatives (like almond or soy milk) can provide similar nutrients. However, for many, dairy remains an accessible and nutrient-dense food group.  

Though not a food group, water is vitally important!

Merriam-Webster   1a: the liquid that descends from the clouds as rain, forms streams, lakes, and seas, and is a major constituent of all living matter and that when pure is an odorless, tasteless, very slightly compressible liquid oxide of hydrogen H2O which appears bluish in thick layers, freezes at 0°C and boils at 100°C, has a maximum density at 4°C and a high specific heat, is feebly ionized to hydrogen and hydroxyl ions, and is a poor conductor of electricity and a good solvent.

 b: a natural mineral water

Britannica   1: the clear liquid that has no color, taste, or smell, that falls from clouds as rain, that forms streams, lakes, and seas, and that is used for drinking, washing, etc.

 Drinking water is absolutely fundamental to human life and optimal health. It's not just about quenching thirst; water is involved in virtually every bodily function. 

Water is the single most important component for life, supporting all physiological processes. Without sufficient water, your body cannot perform its basic functions efficiently, leading to dehydration, fatigue, and a range of health problems.