“Let food be thy medicine

and medicine be thy food" -Hippocrates

Let's vastly over simplify
for just a moment......

What to eat:

  • Fresh Fruits & Vegetables, especially:

    • berries, green apples, avocado, asparagus, broccoli, brussel sprouts, carrots, capers, celery, fennel, lemons, mushrooms, olives, radishes, squash, sweet potatoes, turnips, zucchini, and all the leafy greens!

  • Whole Grains

    • brown/wild rice, oats, quinoa, amaranth, etc.

  • Legumes:

    • beans, peas, chickpeas, lentils, etc.​

  • Nuts & Seeds (raw):

    • almonds, cashews, pecans, pistachios, walnuts, macadamia, sunflower, pumpkin, pepitas, flax, chia, hemp, etc.

  • Fresh herbs:

    • basil, cilantro, ​garlic, lemongrass, onion, oregano, leek, sage, thyme, mint parsley, tarragon, etc. 

  • ​Spices:

    • cinnamon, ginger, cloves, turmeric, cayenne, etc.

In Moderation: 

  • Coffee

  • Soy (organic, non-GMO)

  • Poultry (organic, non-GMO)

  • Eggs

  • Fish (wild caught)

  • Seafood

  • Olive oil, coconut oil, avocado oil

  • Coconut sugar

  • Almond & Rice flour

What to avoid:

Sugar

Gluten (Wheat)

Red meat

Pork

Processed deli meat

Dairy 

Juice/Soda 

Highly Processed foods

Preservative/stabilizers

Palm Oil 

Hydrogenated Fats/Oils

High Oleic Oils 

Artificial food coloring 

Healthy eating doesn't
have to be hard.
You have lots of options!

Healthy Eating
Tips + Reminders

  • EAT INTUITIVELY! Listen to your body and use common sense. 

  • Choose organic whenever possible

  • Plan meals for the week: take pantry inventory & make a grocery list every Sunday

    • this just makes for a much smoother week

  • Eat the same thing for breakfast all week as an easy way to simplify your mornings and your meal plans

  • Smoothies are where it's at. If you have not yet invested in a good blender, I would highly recommend it. I use a Vitamix and it is well worth the investment!

  • Read the ingredients label on everything you buy

    • the front, back, and sides of the package don't matter, just stick to the ingredients

    • if you can't pronounce it, you probably shouldn't be eating it

  • Shop local whenever possible

    • farmers markets, fruit stands, locally owned health food stores, etc.

​​

*Note: Everyone's bodies are different and like/need different things - the most important thing is to listen to your body

Sample Meal Plan

Mon.

Wild Berry Smoothie

Snack


Salad with Chicken

Snack 


Veggie Stir Fry & Wild Rice

Tues.

Tropical Green Smoothie

Snack


Fiesta Taco Bowl


Snack


Veggie Soup

Wed.

Refreshing Detox Smoothie

Snack


Salad with Tuna or Salmon

Snack


Pasta Primavera

Thurs.

Tropical Green Smoothie

Snack


Mediterranean Quinoa Bowl

Snack


Salmon & Broccoli

Fri.

Chocolate Banana Smoothie

Snack


Salad with Chicken

Snack


Date Night
(treat yo self)

Snacks

- Raw veggies with hummus

- Fresh fruit & nuts

- Popcorn

- Hardboiled eggs

- Avocado toast

- Protein/granola bar

- Chia seed pudding 

Recipes: 

Chia Seed Pudding

 

Ingredients:

1 can coconut milk

1/2 cup chia seeds

1Tbsp honey

1tsp vanilla

1tsp cinnamon  

Directions:

1. Pour 1 can of coconut milk into a bowl

or container with lid

2. Add chia seeds, honey, vanilla,

    and cinnamon, and stir to combine

3. Refrigerate and stir often 

Serve cold with berries and granola.

Keeps in the fridge for a week.

Famous Homemade Guac

Ingredients:

2 ripe avocados

1 lime

1Tbsp minced garlic (about 2 cloves)

1tsp onion powder

1tsp sea salt

1tsp black pepper

Directions:

1. Gut the avocados into a bowl discarding skin and pit

2. Squeeze the lime juice over the avocados

3. Add in garlic and onion powder

4. Mash with fork until smooth and creamy

5. Add salt and pepper to taste 

Serve with chips, veggies, or use as a spread on tacos or toast.

Eat immediately - does not keep well.

Tropical Green Smoothie

Ingredients:

1 handful ice cubes

1 handful spinach (frozen or fresh)

1/2 ripe banana (frozen or fresh)

1/2 cup pineapple (frozen or fresh)

1/2 cup mango (frozen or fresh)

2Tbsp Chia or hemp seeds

2 cups Coconut Mylk

Directions:

1. Add ingredients to blender in the order listed

2. Blend until smooth and enjoy!

Buddha Bowl

Ingredients:

1 handful fresh greens

1 cup cooked brown rice

1/4 cup shredded red cabbage

1/4 cup chopped bell pepper

1/4 cup raw broccoli

1/4 cup cooked sweet potato cubed 

1/4 cup cooked edamame 

1/2 an avocado diced 

1/8 cup chopped red onion

1/2 lime juice

Directions:

1. Add ingredients to a bowl in the order listed

2. Squeeze lime over the whole thing and enjoy!

Summer Salad

Ingredients:

1 BIG handful seasonal mixed greens

1/4 cup cold cooked quinoa

1/8 cup diced cucumber

1/8 cup fresh blueberries

1/8 cup halved grapes

1/8 cup walnuts

1 Tbsp hemp seeds

Directions:

1. Add ingredients to a bowl in the order listed

2. Sprinkle with a light Vinaigrette and enjoy! 

Refreshing Detox Smoothie

Ingredients:

1 handful ice cubes

1 handful spinach (fresh or frozen)

1 cup frozen pineapple

1 lemon peeled

1/2 cucumber peeled

1 knob of ginger peeled

1 Tbsp chia seeds

2 cups cold water

Directions:

1. Add ingredients to a blender in the order listed

2. Blend until smooth and enjoy! 

Mediterranean Bowl

Ingredients:

1 cup cooked quinoa

1 handful fresh spinach

1/4 cup chopped cucumber

1/4 cup diced tomato

1/4 cup chickpeas 

1/4 cup kalamata olives

1/8 cup chopped red onion

1/8 cup hummus or taziki sauce 

sprinkle feta cheese crumbles

Directions:

1. Add ingredients to a bowl in the order listed

2. Enjoy! 

Fiesta Bowl

Ingredients:

1 handful shredded lettuce

1/2 cup cooked brown rice

1/4 cup cooked seasoned taco meat (optional)

1/4 cup black beans

1/2 an avocado diced 

1/8 cup chopped red onion

1/8 cup chopped jalepenos

1/8 cup cilantro

1/4 cup pico de galo or corn salsa 

1/2 lime juice

Directions:

1. Add ingredients to a bowl in the order listed

2. Squeeze lime over the whole thing and enjoy!

Protein Balls

Ingredients:

1 cup GF oats

1 cup protein of choice

1/2 cup honey

1/2 cup almond butter

1/8 cup filled flax seed

1/8 cup chocolate nibs

2 Tbsp chia seeds

2 Tbsp hemp seeds

Directions:

1. Add ingredients to food processor one at a time

2. Blend until well combined

3. Roll "dough" into bite size balls

4. Refrigerate in covered container for at least an hour before serving

Wild Berry Smoothie

Ingredients:

1 handful ice cubes

1 cup frozen mixed berries

1/2 banana 

2 tsp spirulina powder

1 serving vanilla protein

2 cups water

Directions:

1. Add ingredients to a blender in the order listed

2. Blend until smooth and enjoy! 

Chocolate Banana Smoothie

Ingredients:

1 handful ice cubes

1 frozen banana

1 Tbsp almond butter

1 serving chocolate protein

(or vanilla protein with 1 Tbsp cocoa powder) 

2 cups cold water

Directions:

1. Add ingredients to a blender in the order listed

2. Blend until smooth and enjoy!