You Are What You Eat

It can be an overwhelming process when you begin your Eating for Health lifestyle. It’s important to keep in mind that choosing foods to nourish your body is not a dietary one-size-fits-all approach as the USDA guides. Instead, it is a food plan strategically put together by me to optimize your bio-individualized health based upon seasonal, fresh, local, whole foods that emphasize your specific needs, goals, ancestry, age, and any health challenges you may be confronting or recovering from.

There are two approaches to begin your journey in Eating for Health:

You may decide to jump in head first by ridding your pantry from foods that include: sugar, refined grains, conventional dairy and meats, artificial sweeteners, and hydrogenated oils. Switch out sugar products for spices, seaweed, algae, and nutritional yeast. Eliminate refined grains such as bread, bagels and pasta, and instead add in carbohydrates that consist of non-starchy vegetables (leafy greens, raw carrots, peppers, zucchini, cucumbers, etc.), starchy vegetables (cooked carrots, potatoes, winter squash, wild rice, root vegetables, etc.), fruit, and whole grains. Add in healthy fats and oils to your daily consumption such as avocados, olives, coconut oil; nuts and seeds including but not limited to sprouted/soaked pumpkin, sesame, flax, and chia seeds, almond, cashews, pecans, and pine nuts.  Here's the breakdown to jumping straight in:

  1. Pantry clean-out: refined sugar, refined carbohydrates, conventional dairy and meats, artificial sweeteners, hydrogenated oils, and any expired products.
  2. Stock the pantry: sea salt, cracked pepper, cinnamon, onion powder, garlic powder, ground ginger, dried rosemary, dried thyme, nutritional yeast, brazil nuts, pumpkin seeds, almonds, canned olives, canned wild caught tuna, etc.
  3. Stock the fridge: rainbow chard, celery, fresh ginger, bell pepper, butternut squash, rice, quinoa, avocado, grass-fed butter, raw cheese, pastured-raised beef and poultry, grass-fed beef, sauerkraut, sugar-free salsa, mustard, etc.

But, let's be real, transitioning may be easier when it's done in a slower progression for some people instead of jumping in all at once. This is what has worked best for me long-term of fine-tuning my nutrition. To make a gradual lifestyle change, simply start off by purchasing whole grains at the market instead of refined wheat, white and rye flour products. Begin reading labels and nutrition facts on grocery items. Refrain from buying items with excess sugar, artificial sweeteners and hydrogenated oils. Is there a word on the ingredients list you do not recognize? Is the ingredient list contain more than 6 ingredients?  Write it down in the Notes section of your cell phone and look it up when you have some down time. Usually, words you cannot pronounce are not the best quality ingredients for nourishing your body.

When you become comfortable with your new purchases, make an effort to add in more vegetables of all kinds into your daily routine. Experiment with a food you have not tried before. Often, a member at a health foods store can give you tips on the produce and meats. Starting in a slow design can help to build your confidence in knowing you are choosing optimal and nutrient-rich foods. Here's the breakdown on how to slowly change your lifestyle over 1 month:

  1. Week 1: Switch out your I can't Believe It's Not Butter, margarine, or any conventional butter and dairy you have.  These products are top on my list to ditch and have you buy new grass-fed butter and dairy products. Don't forget what we have learned in the past about toxins being stored in fat cells!
  2. Week 2: Start purchasing whole grains only instead of refined wheat, rye, and white products. Read all the ingredients in the ingredients list to check this!
  3. Week 3: Continue checking the ingredients list and do not buy any products with 6 or more ingredients in them this week going forward.  The more ingredients, the more likely that food is processed!
  4. Week 4: Add a new vegetable to your dinners this week to fill up your plate!  Try out some lesser known veggies, like romanesco, radicchio, rainbow chard, dandelion greens, butternut squash, shallots, fresh ginger, purple kale, etc.

There is no reason to count calories because we want to learn how to listen to our bodies’ messages. When we get rid of the junk we can hear what our bodies are asking for.  What are you craving? How are you feeling emotionally and physically? By eating whole foods, your body will absorb food nutrients that it recognizes as it doesn't accurately identify processed foods we are trying to eliminate (think refined carbohydrates, sugars, and trans-fats,) thus making you hungry even after you’ve eaten a line of Oreo’s with a Coke to wash it down. Whaaaaaat?! So, instead, opt for a slice of  pork chop, a few spoonfuls of rice, a side of sautéed rainbow chard, and a handful of pumpkin seeds and herbal tea to top it off.

If you need help getting started, you know I'm here for YOU! Check out my one-on-one consultation services to help you get started on your eating for health journey.  Click HERE.

Three Day Sample Meal Plan

The biggest question I get asked is, "But what can I eat then?!" in a panicked voice.  When it comes to breakfast foods, you don’t have to eat pancakes drowned in syrup, eggs and bacon, or cereal with pasteurized milk. Ick! Think outside the breakfast box. I had a pork chop and quinoa salad last night for dinner and that's exactly what I'm going to eat for breakfast tomorrow!  Here is an example of what eating for health looks like and a mini version (minus a shopping list and recipes) of what you'll get when working with me!  Want more examples of sample meal plans?  Click HERE to see more!

 

Day

 

Breakfast

 

Lunch

 

Dinner

 

Snack

1

2 pastured eggs scrambled with 4 mushrooms, and handful of chopped & massaged kale. Topped with ½ avocado. Organic spinach bed topped with olives, bell pepper, onions, and 3oz. sliced chicken breast. Drizzled with balsamic vinegar. Sautéed organic broccoli and kale in grass-fed butter or ghee and turmeric.

Wild Salmon with lemon, oregano and pepper.

Organic green apple dipped in almond butter.

Handful of organic sprouted pumpkin seeds.

Organic green tea.

2

Grass-fed plain yogurt topped with raspberries.

Slice of whole grain sprouted bread toasted with grass-fed butter or ghee.

Organic herbal tea.

Organic wild rice (soaked and dehydrated), mixed with organic black beans (soaked), 1 organic apple diced, 1 tsp. nutritional yeast, 1 TBSP cranberries, handful of organic steamed kale and bok choy. Bake sweet potatoes cut into spears and coat with extra virgin olive oil and sea salt. Top with diced avocado, lemon, red onion and parsley.

Side of sautéed organic asparagus and peppers.

Marinated flat iron grass-fed steak.

Hard-boiled pastured-raised egg.

Organic banana.

Handful of almonds.

 

3

3 oz. leftover steak and potatoes on top of organic mixed greens with tomatoes and balsamic vinaigrette. Organic zucchini Zoodles with crockpot grass-fed meatballs in tomato sauce and spices. Organic greens with thinly sliced rainbow carrots, radish, olives, apple, crumbled goat cheese drizzled with red wine vinaigrette.

Topped with grass-fed ground beef sliders

Raw or grass-fed whole milk.

Organic nectarine.

Organic carrots.

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