We are what we eat. What and how we choose to eat affects our health today and for decades to come. Foods can change our mood, our hormones, our ability to fight disease, and for better or worse changes the make up of every cell in our bodies. Eating mindfully can help to optimize weight and prevent diseases like diabetes, cancer, heart disease, autoimmune conditions and stroke.
Eat foods close to the source:
Apple flavored cereals deliver very different nutrient profiles than eating a whole apple. Choose foods that look similar to the way they came off the tree or out of the ground. Whole fruits and vegetables contain a multitude of vitamins, nutrients, and fiber. Eat organic foods as much as possible to avoid exposure to toxic chemicals. Avoid processed or packaged foods. They often contain few nutrients and added fillers, preservatives, and salt that can be hard to digest and damaging over time.
Prepare your own meals:
Prepared foods and restaurant foods are full of preservatives, added sweeteners, and more fat than you would use at home. Cooking fresh meals at home is an easy way to eat healthier meals and know what you are putting into your body.
Carry Healthy Snacks:
Avoid blood sugar crashes and the temptation to grab a candy bar or bag of chips by having healthy food easily accessible both at home and at work or school. Here are some ideas:
- 1/2 cup of dark berries
- 1 orange, pear, or apple
- 10 -12 carrot, cucumber or celery sticks dipped in hummus or nut butters
- Use almond, cashew, hazelnut, and peanut butters as dips or spreads
- A handful of nuts
- Add pumpkin seeds, sunflower seeds, chia seeds, and flax seeds to trail mix
- 1 serving of string cheese or a thumb size slice of hard cheese
- 1/2 cup of yogurt
You may need to limit or eliminate fruit and sweet and starchy vegetables such as carrots and beans if you are dealing with specific health imbalances like candida overgrowth or digestive problems.
Eat breakfast every day:
Starting the day off with a breakfast containing at least 15 grams of protein (1 egg contains 7 gm of protein) can help to stabilize blood sugar and keep you from consuming too many calories too late in the day. A balanced breakfast gives us the energy to focus and be more productive all day long. See protein products below.
Build each meal around vegetables:
A good meal starts with 50% – 70% vegetables. Kale, arugula, cabbage, chard, and spinach are fantastic ways to get your greens. Add colorful and hearty vegetables and legumes such as peppers, beets, squash, corn, onions, potatoes, or yams. Include a source of protein with each mea Limit sweets and avoid artificial sweeteners completely. Vegetables are high in fiber which helps us eliminate unavoidable toxins in our environment. Vegetables are also high in essential nutrients not found in simple carbohydrates.
Great Grains:
Experiment with different grains and choose the least processed. Quinoa, millet, barley, wild rice, bulgur and farrow are all satisfying grains that are easily cooked, flavored and added to a meal. Be adventurous! Avoid white rice, white potatoes, pasta and white bread.
Protein Products:
Beans, nuts, soy, and quinoa all good sources of plant protein. Fish, poultry, eggs, and organic dairy are the healthiest choices when it comes to animal sources of protein. Look for free range, nitrate free turkey and chicken. Have red meat and pork occasionally. Avoid charred or burnt meats as they can increase the risk of cancer. Start each day with a minimum of 15 grams of protein and have protein with each snack or meal. Please make certain that soy is Organic and non GMO and consume on a limited basis maybe once or twice a week at the most as even Organic, Non GMO soy grown in the U.S. is highly hybridized making it less healthy.
Healthy Fats:
Choose lean meats, cold water fish and vegetarian fat sources like coconut oil, avocados, nuts, seeds, and olive oil. To reduce inflammation increase omega 3 fats and decrease omega 6 fats. Avoid deep fried foods, saturated fats, and all partially hydrogenated oils.
Add Flavor:
Many herbs and spices are fantastic for health promotion. Cinnamon helps to stabilize blood sugar. Garlic has proven heart protective properties. Rosemary improves memory and calms the nervous system. Ginger is warming and detoxifying. Thyme has anti-microbial elements and can help to treat a cough. Even dark chocolate contains health-promoting flavonoids. Spice up your meals to make them more satisfying to promote health.
Drink Plenty of Water:
Drink at least 6 glasses of water per day out of glass or metal containers. Avoid plastic containers as they can leach endocrine disrupting chemicals into the water. You may want to add even more water depending on body size, activity level and sweating. If you have ever had a kidney disorders discuss your water intake with your doctor.
The NO list:
Or the rare indulgence list…Cakes, candies, pastries, cookies, alcohol, fried foods, preservatives, artificial coloring, chemical additives, canned foods, fast food restaurants, boxed meals, MSG, aspartame, caffeine, hydrogenated oils, and cream based dishes.
Sources:
Bradley, R.; Max, Sonia Food User Manual Volume 1 2011
Segersten, A.; Malterre, T. Nourishing Meals: Healthy Gluten-Free Recipes for the Whole Family 2012
Hibbs, J. Environmental Medicine Class Notes 2011
