“Let food be thy medicine and medicine be thy food"
-Hippocrates
Let's vastly over simplify
for just a moment......
What to eat:
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Fresh Fruits & Vegetables, especially:
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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!
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Whole Grains
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brown/wild rice, oats, quinoa, amaranth, etc.
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Legumes:
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beans, peas, chickpeas, lentils, etc.
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Nuts & Seeds (raw):
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almonds, cashews, pecans, pistachios, walnuts, macadamia, sunflower, pumpkin, pepitas, flax, chia, hemp, etc.
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Fresh herbs:
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basil, cilantro, garlic, lemongrass, onion, oregano, leek, sage, thyme, mint parsley, tarragon, etc.
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Spices:
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cinnamon, ginger, cloves, turmeric, cayenne, etc.
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In Moderation:
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Coffee
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Soy (organic, non-GMO)
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Poultry (organic, non-GMO)
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Eggs
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Fish (wild caught)
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Seafood
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Olive oil, coconut oil, avocado oil
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Coconut sugar
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Almond & Rice flour
What to avoid:
Sugar
Gluten (Wheat)
Processed deli meat
Juice/Soda
Highly Processed foods
Preservative/stabilizers
Palm oil
Seed oils
Hydrogenated Fats/Oils
High Oleic oils
Artificial food coloring
Healthy Eating
Tips + Reminders
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EAT INTUITIVELY! Listen to your body and use common sense.
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Choose organic whenever possible
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Plan meals for the week: take pantry inventory & make a grocery list every Sunday
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this just makes for a much smoother week
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Eat the same thing for breakfast all week as an easy way to simplify your mornings and your meal plans
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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!
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Read the ingredients label on everything you buy
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the front, back, and sides of the package don't matter, just stick to the ingredients
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if you can't pronounce it, you probably shouldn't be eating it
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Shop local whenever possible
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farmers markets, fruit stands, locally owned health food stores, etc.
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*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!