The Do’s and Don’ts of Healthy Eating

Avoid sugar & inflammatory foods – processed foods that turn to sugar immediately, like wheat, corn, white sugar and dairy.

Eat whole grains and starchy vegetables – faux grains vs conventional grains.

Conventional grains, found in processed foods (like cereals) that pack our supermarkets can distort hormones, increase sugar and production of insulin, lead to carb cravings, weight gain, brain fog and depression. They include wheat, corn, and rye. This is what 75% of people eat.

Faux grains, or false grains, are high in protein and fiber, and are low glycemic foods. They include Amaranth, Buckwheat, Millet, Quinoa and Wild Rice (Teff). They are high in fiber and lead to a diet rich in fruits and vegetables.

Eat healthy protein in small amounts (3-4 oz.portions) like grass fed beef, wild fish, organic poultry and eggs.

Eat beans, lentils, peas. They are high in protein, keep blood sugar low, lower blood pressure, and reduce cholesterol.

Eat fruits and berries. Blackberries and blueberries raise good cholesterol, lower blood pressure and are a good antioxidant.

Decrease your consumption of high glycemic fruits, like mangos, sweet apples, melons, bananas

Eat Unlimited Cruciferous Vegetables. They should be the  majority of your plate, or 2/3 of your plate. They offer great Cancer protection.

Cruciferous Vegetables include broccoli, cabbage, collard greens, brussel sprouts, cauliflower, artichokes, arugula and kale.

Eat Unlimited Dark Leafy Greens. They include spinach, chard, kale, collards, arugula, and bok choy

Eat a variety (a rainbow) of vegetables, 8 to14 cups pre-cooked

Eat Non-starchy vegetables. These include zucchini, carrots, peppers, mushrooms, green beans, onions, eggplant, celery, and asparagus.

Eat nutrient dense carbs like sweet potatoes.

Eat Nuts & Seeds. Like flax seeds, chia seeds, hemp seeds and walnuts. They decrease heart disease and diabetes. Have 1 to 2 oz per day. They are the most concentrated form of Omega 3.

Use spices like garlic, ginger, turmeric and cardamom. Turmeric (Curcumin) has been shown to help with weight loss by boosting metabolism.

Make bone broth, its full of vitamins and minerals.

Use Healthy Fats for brain health. Most people benefit from more fat in the diet rather than less. Saturated fats got a bad rap and were implicated in heart disease. But it’s ok to eat saturate fat in small amounts like in grass fed beef, pastured chicken, free range eggs, coconut oil, butter and ghee

Avoid Hydrogenated (Trans fats) like fried foods, French fries, margarine, and baked goods made with shortening. Avoid vegetable oils like corn, safflower, canola and margarine. Use traditional oils like extra virgin olive oil.

Monosaturated fats like that found in nuts and avocados are OK.

Polyunsaturated fat like that found in salmon, herring and sardines contain Omega 3’s.

Good fats are the most efficient source of food energy and slow down nutrient absorption so we can go longer without feeling hungry. 

Fats:

• build healthy cell membranes
• build brains – the myelin sheath that surrounds each nerve is fat
• act as carriers for fat soluble vitamins A, D, E and K
• are important for mineral absorption
• provide the building blocks for a variety of hormones in the body
• provide a cushion and protect our vital organs – kidneys, heart and intestines
• give us healthy skin

Eat Probiotics & Prebiotics. They promote a Healthy Gut or Microbiome. These include foods like asparagus, artichokes, onions, garlic, cabbage, kefir, sauerkraut, miso soup, kombucha and apple cider vinegar.

As you start to eat more healthfully, you will move away from unhealthy choices and gravitate to healthy foods.

(Adapted from the Whole Foods Cookbook, and Sarah Outlaw’s Winter Wellness Workshop)
 
 

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