How to Eat with Purpose in a Trendy World

There’s a new darling every month or two. Last month everywhere you turned, news articles and social media posts were crowing about the benefits of, say, collagen. Not just any collagen, like that one you’ve been adding to your coffee for the last couple of years. No, this is collagen with colostrum. That other brand of collagen you’ve been taking all this time is now relegated to the back of the classroom and there’s a new star at the front of the room.

But you and I know where this story is headed, because we’ve seen it all before. In a few more news cycles, we’ll be told that there’s another new product that’s more effective, or the supplement we tried in the wake of the new innovations in colostrum-fueled collagen doesn’t do as much as the marketers said it would. Or perhaps we’ll be told it’s even better than what was first revealed.

And then we’ll be on to the next big thing. And then the next. 

Green powders, tinctures, grass-fed, no-sugar, sourdough, no-carbs, all the carbs, meat on top of meat, how in the world are we supposed to keep up with all the latest discoveries, retractions, developments, and more that are part of our dietary culture today? What was great for you yesterday is now debunked. What’s being pushed today, well, how long is that going to last? The promises for weight management, healthier bones, less inflammation, better sleep, it can seem endless, contradictory, and confusing in the baskets of foods and products that are supposed to produce such results.

It’s a great thing that nutritionists, dieticians, and food experts continue to grow our knowledge base about what we should be eating and supplementing with and why. But it’s hard to tease out what’s a trend versus what is timeless. 

That’s where a perspective shift can help: what supports your long-term wellness? Sure, a no-carb diet might get you to a goal weight fast, but, long-term, are you really going to keep holding that line? Never a bagel again, ever? Are you truly going to keep up with a supplement regime that has you hopping to alarms set on your phone ringing all day long to remind you to take multiples of pills, powders, and potions? 

The most effective health efforts are the ones that are maintainable for the long run, not just the sprint to the next new big thing. Let’s take a look at some simple additions to your approach to food that are time-tested, wellness-packed, and doable for the long run. So let’s take a look at some current food trends that do have solid research behind them, and how they can fit into a lifestyle of stewardship, balance, and gratitude.

1. 🫧Fermented Foods: A Gut-Friendly Favorite

If you feel like you know more people than ever who are struggling with stomach issues today, you’re not wrong. Researchers have discovered statistical increases in issues like IBS (irritable bowel syndrome) and diagnosis rates of Crohn’s disease in the years following the pandemic. Dr. Christopher V. Almario, lead gastroenterologist at Cedars-Sinai, says,“Using data from a national online study, we found that rates of digestive issues such as irritable bowel syndrome and chronic idiopathic constipation rose significantly.” 1 While the reasons why these increases have occurred aren’t completely understood, it’s clear that Americans are struggling like never before with gut health. 

A simple way to support a healthier gut microbiome is by following the timeless practice of eating more fermented foods…and, no, that doesn’t mean alcoholic drinks. Fermented foods are things like yogurt, kimchi, sauerkraut, and kefir. Because of the ways these foods are prepared and preserved, they lock in good bacteria and healthy microorganisms, things your digestive system thrives on. Fermenting food is one of the most ancient methods of food preservation and time has proven the power of preparing foods this way. Today, researchers know that the gut microbiome plays a huge role in the function of your immune system, your inflammation levels, your mental health, and even in the prevention of certain types of cancer. 2

For those of us building our spiritual lives, we know health is also emotional and spiritual, not just physical. Because the gut-brain connection is such a vital part of how we experience the world, optimizing your gut health helps support your emotional and spiritual life as well.

2. 🫒Mediterranean Diet: The Classic

The Mediterranean diet is the little black dress of the dietary set. Other trends push their way to the table, but the Mediterranean diet stays in the seat of honor, a tried-and-true way of eating that has been around for generations.

What is the Mediterranean diet? It’s a style of eating that has been around for generations, the mainstay of people who have lived along the Mediterranean region in Europe. Because of their proximity to fresh fruits and vegetables, fish, healthy fats like olive oil, nuts and unprocessed grains, this style of eating naturally developed amongst the people of Southern Europe. As it turns out, what they stumbled upon by virtue of where they lived and what foods were available to them, has ultimately been shown to provide tremendous health benefits.

This way of eating proves to be maintainable and simple. There aren’t restrictions on particular food groups, but it is a way of eating based primarily on unprocessed foods, fresh produce, and lean protein. It’s perhaps one of the most widely researched styles of eating, with decades of information and testing behind it. And the results are compelling. Those who follow this way of eating have reduced risk of heart attack and other cardiac issues, have a lower risk of type 2 diabetes, and also have a reduced risk of stroke. Newer research also shows a lower risk for certain types of cancer. 3

Part of the staying power of the Mediterranean diet is its simplicity and freedom. Nothing is restricted, per se; instead, the focus is on whole foods, easy meals, a range of choices, all naturally packed with nutrition and fiber. Meals in traditional Mediterranean settings are a time for community and family, values that are echoed in biblical examples of breaking bread together.

Eating in a Mediterranean diet style can be an easy on-ramp for you and your family. Focus on whole foods and healthy fats. Cut back on processed and packaged options. Lifestyle is the key.

“If you are willing and obedient, you will eat the good things of the land…”

Isaiah 1:19

3. 🫑Plant-Based Eating: To Vegan or Not to Vegan

When you see the phrase ‘plant-based’, your mind understandably may immediately go vegetarian or vegan lifestyles. Vegetarianism is the practice of not eating any meat, and veganism is the practice of not only not eating meat, but any byproduct that comes from an animal, such as diary, eggs, honey, or the wearing of any animal product such as leather. However, plant-based eating doesn’t mean going vegetarian or vegan; it means that you make a concerted effort to make a larger portion of your total food intake vegetables and fruit.

The typical American diet has traditionally put a heavier focus on meat-and-carb kind of eating. Steak and potatoes. Chicken and rice. While these kinds of foods can certainly have a place at the dinner table, plant-based eating means that non-processed vegetables make up a bigger piece of the figurative pie.

Plant-based eating packs this punch: a study in the British Medical Journal found that increasing plant-based foods in your diet is connected to a lower risk of all-cause mortality. That means that every bite you sub out for vegetables has the potential to add more years to your life. 4 Yes, you can still enjoy that steak or chicken in your meals, and with recent studies on the importance of protein, you likely should. But increasing your intake of plant-based foods is a powerful way to round out your plate, a practice that has held wisdom for thousands of years:

 “Please test us for ten days on a diet of vegetables and water,” Daniel said. “At the end of the ten days, see how we look compared to the other young men who are eating the king’s food. Then make your decision in light of what you see.” The attendant agreed to Daniel’s suggestion and tested them for ten days. At the end of the ten days, Daniel and his three friends looked healthier and better nourished than the young men who had been eating the food assigned by the king.

Daniel 1:12-1

4. ⌚Take It Slow: Eating with Purpose

We’ve all done it; getting ready to rush out the door, grabbing some kind of microwaveable something-or-other after the timer beeps, jumping in the car, eating with one hand on the steering wheel and the other guiding whatever processed ‘food’ item to your mouth while dodging traffic and securing your place in the school dropoff line. Hours go by and you don’t remember when you last ate, what you ate, or any other salient details. 

Such is a day in the modern life. We eat unconsciously, with our nervous systems at full tilt. We eat lunch at our desks and dinner in front of our televisions. That’s why there’s growing encouragement toward mindful eating.  Mindful eating is “paying closer attention to your food and how it makes you feel,” say  Adda Bjarnadottir, MS, RDN and Rachael Ajmera, MS, RD. “In addition to helping you learn to distinguish between physical and emotional hunger, it may also help reduce disordered eating behaviors and support weight loss.” 5 They suggest practicing mindful eating by doing the following:

  • Eating at the table, with a minimum of distractions, particularly screens
  • Slowing down the pace of your eating. Instead of shoveling in food as quickly as possible, chew thoroughly and slowly. Take a beat between bites. 
  • Pay attention to your physical hunger cues. Stop eating when you are comfortably full, instead of going until you’re stuffed.
  • Are you eating because you’re hungry? Or because you’re stressed? Or bored? Or because it’s ‘time’ to eat? Learn to honor your body’s hunger cues and eat when you are truly hungry, rather than using food as a mask for other emotional states.
  • Enjoy what’s on your plate. Take time to appreciate the flavors, the colors, the textures of your foods.
  • Get help with food issues. If you grapple with guilt about your eating habits or if you are anxious or worried when it comes to what you eat, talk with a professional. If you’re a Member of Altrua HealthShare on certain memberships, you have access to 24/7 coaching and counseling services through Telus. Contact a Member Services Representative at 1-888-244-3839 to learn more about becoming an Altrua HealthShare Member or for any questions regarding your level of membership. 
  • When you approach a meal or a snack, eat from a perspective of how it helps your overall health and wellness.
  • Take a moment to notice how food affects you, both emotionally and physically. 

The practice of mindful eating can lead to healthier eating patterns and can also help lower your BMI, your body mass index, according to a recent study in the food journal Appetite. 6 And from a spiritual approach, mindful eating can help you approach each meal with a sense of gratitude and appreciation for what God has provided, helping calm the rush and stress of daily life. 

“When you have eaten your fill, give thanks to the Lord your God for the good land which He has given you.”

Deuteronomy 8:10

5. 🏡 Going Local 

We’ve explored in previous articles the power of eating seasonally and shopping for sustainability (check out this recent piece on Going Green and this one on the benefits of going for real food over pills and powders). Limiting your exposure to chemical preservatives and eating foods at the peak of their nutritional value gives your plate more punch. Caring for our planet while making your food choices means greater sustainability. More shoppers are opting for local, organic, and seasonal food, which means it has become easier than ever to find these options.

Test the Trends and Practice the Classics

Not every trend is based on good science, and not every trend is bad. There are a wealth of new studies, fresh research helping us to better understand the unique way our Creator knit us together and the best ways to take care of our bodies and the planet. Nutrition and dietary lifestyle is an arena in which advocating for yourself and taking a look at various studies are necessary. Speak with your medical provider about your health concerns and challenges, and ask for a referral to a nutrition specialist. 

Mealtime should be an opportunity to not only fill your stomach, but to gather, to replenish, to enjoy, and to express gratitude for God’s provision. Those are the things that add up to long-term wellness, right at your dinner table.

1 https://www.cedars-sinai.org/newsroom/covid-19-pandemic-linked-to-surge-in-digestive-disorders-new-study-finds/#:~:text=By%20tracking%20responses%20over%20time,about%2011%25%20in%20May%202022.
2 https://www.sciencedirect.com/science/article/abs/pii/S221242922300473X#:~:text=Many%20other%20traditionally%20consumed%20fermented%20foods%20have,time%2Ddependent%20manner%20(%20Horie%20et%20al.%2C%202016).
3 https://doi.org/10.1002/14651858.CD009825.pub3
4 https://doi.org/10.1136/bmj.m2572
5 https://www.healthline.com/nutrition/mindful-eating-guide#:~:text=Mindful%20eating%20involves%20paying%20closer,in%20treating%20many%20conditions%2C%20including%3A
6 Beshara, M., et al. (2013). A mindful eating intervention: A longitudinal study of the effects on mindfulness, self-compassion, and mindful eating. Appetite, 71, 123–132. https://doi.org/10.1016/j.appet.2013.08.005