The phrase “you are what you eat” has been used for years as a tool to help individuals visualize what their food choices can (and will) do to their bodies. As a health practitioner of over 30 years, I can confidently tell you that this phrase is not going away anytime soon – nor should it! One of my favorite quotes is “the end of your fork is your medicine” Dr. Mark Hyman. Nutrition is a fundamental piece of the health puzzle, and luckily for us, we are 100% in control of what goes into our bodies. Whether you’re brand-new to the idea of clean eating, or you’ve been around the health food block, hopefully, this will excite and help motivate you towards a healthier lifestyle. As your Health Coach, I always want to come from the perspective the glass is half full. Goodness, here it is it full to the rim when we talk about good solid nutrition! There are 4 categories that need our attention, vegetables, fruit, protein, and healthy fats.
I love discussing how much of this first group we can eat! Seriously there’s no limit to the amount of fresh, organic vegetables that you can consume. Go crazy, try everything!
Fun fact: There are 7 different types of lettuce…and a dozen varieties in each type! My personal favorite is Arugula. It’s from the mustard family and is a super immunity booster. Have fun finding your favorite, and then eat a lot of it. Once you’ve found your lettuce of choice, it’s time to add cucumbers, celery, onions, peppers, green beans, kale, mushrooms, garlic, spinach, cabbage, carrots, tomatoes, collard and mustard greens, broccoli, cauliflower, kohlrabi, radishes, turnip greens, brussels sprouts and leeks. Oh, and sweet potatoes (I can live on these), yellow gold potatoes and squash. So many choices! Maybe you’re thinking, “Vegetables can’t be my main food source!” And I used to be right there with you. Just keep trying – remember this is a work in progress.
After vegetables, fruits should be your next largest food group. Try for fresh organic fruits, but don’t fret if you can’t find or afford organic. You can easily remove pesticides and make fruit safe to eat by simply soaking your fruit in filtered water with a drop or two of lemon essential oil. Just 5 minutes is sufficient, or they will take on a citrus flavor (which you might actually like!) This process is only necessary for fruits that don’t have a heavy skin, like berries, apples, peaches, nectarines, and grapes.
Ok, now let’s talk watermelon. Mmm so delicious and sweet – and each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. Enjoy! Add in papaya, pineapple, cantaloupe, mango (my favorite), kiwi, grapefruit, bananas, peaches, cherries, apricots, grapes, and any of those super immune-boosting berries.
Stock up on your favorite fruits and go to town anytime you have a craving for something sweet.
Next on our list that you’ll want to get very acquainted with is high-quality protein. Choices are grass-fed beef, cage-free chicken, farm-fresh eggs, uncured lean ham, and wild or ocean-caught fish (Have you ever tried a tuna steak?Delicious!)
What you are looking for are NO hormones and NO antibiotics.
If you’re a risk taker, add in some oysters, clams, scallops, and mussels – grilled not fried. Fabulous! These bivalves are rich in vitamin B12, highly digestible complete protein, iron, zinc, copper, calcium, sodium, phosphorus, and selenium – as well as omega-3 fats.
By now, you should be thinking, “Wow, there’s so much that I CAN eat!” And that’s exactly right! The goal is not to deprive your body, but instead to fuel it with what it really wants. Ok, hang in there…we’re not done just yet!
The last food category on your new menu is the healthy fats. Mmm mmm mmm! Enjoy these, but just don’t overdo it. Are you a lover of avocado? Guacamole? All you need is avocado, lemon and lime juice, sea salt, pepper, and perhaps a little jalapeño if you like it spicy! Skip the processed chips and eat it with carrot sticks or homemade sweet potato chips.
Need a mid-morning snack? Grab a handful of almonds, cashews, macadamia nuts, pecans or pistachios. Or try dipping that delicious apple in a bit of almond butter. When cooking and baking, make sure to go with organic coconut oil, organic extra virgin olive oil, clarified butter or ghee. Don’t let anyone tell you that healthy fats can’t be fun!
Now here is the section that we all would rather not hear about. However, it is so important and needs our undivided attention. Foods we all need to work on avoiding include SUGAR and
PROCESSED.
Let go of sugar in the following forms: cane, sucrose, high fructose, glucose, and dextrin. Make sure to read labels because when it comes to hidden sugars, chances are that if you can’t pronounce it, you shouldn’t eat it. Honey and maple syrup, stevia, organic brown or cane sugar should be in moderation. What else to avoid? Anything processed. Notice that we haven’t discussed grain or dairy, because, for the most part, they are both highly processed. Look for these with few ingredients and or organic. If you have the time to make your own bread, by all means, go for it! Use organic ingredients and enjoy! Remember folks it is the synthetic ingredients that pack on the weight and lead to disease. Clean eating is not always easy, but it does pay off in huge rewards in the end! One healthy meal at a time…I am rooting for you along the way!
Photo credit to Brook Larke via Unsplash
Resources:
Dr. Joel Fuhrman-Super Immunity
Dallas and Melissa Hartwig-It Starts With Food
Dr. William Davis-Wheat Belly
Denise Austin-Daily Dozen
Dr. Joel Fuhrman-Super Immunity
Dallas and Melissa Hartwig-It Starts With Food
Dr. William Davis-Wheat Belly
Denise Austin-Daily Dozen
