Healthy Eating

One of the most significant things you can do while you are planning your menu for the week is to think of "nourishment" first.  Meal planning with nourishment as the ultimate goal will help ensure that you have all the essential vitamins and minerals you need that are responsible for producing the thousands of chemical reactions inside of you each day.  You will also need to consider "energy" as this will fuel your cells for all those reactions.

When choosing foods for your menu plan, it is helpful to keep in mind that foods contain not only carbohydrates, proteins, or minerals, but rather, there is typically a mix of many different nutrients in each item.  Yet since some foods contain a higher amount of an element when compared to a different food they are said to be a "good source" of that element and gain a reputation for containing it.  For example, nuts have the reputation of being a good source of fats, yet they are also fill the slot as a good source of protein too.

When planning your meals, we recommend this general thought process:

 

  1. NOURISHMENT: Select at least 2 fruits and vegetables.  There can be many combinations (2 vegetables or 2 fruits or 1 fruit and 1 vegetable).  You can always eat more vegetables at each meal but we recommend 2 servings at each meal as a minimum.  Have fun with introducing new fruits and vegetables and rotate your selections so you are not eating the same ones all the time.
  2. PROTEIN: 25-35% of a meal should be protein and it can be obtained from both plant-based or animal based sources.  Plant-based sources include quinoa, sprouts, seeds, beans, and nuts.   Animal-based sources of protein such as eggs, fish and white meats like chicken and turkey are OK.  In general, we don't encourage red meat consumption often or for everyone, however if OK'd by your nutritionist then 4-6 oz of red meat a week may be OK.
  3. CARBOHYDRATES: In order for your body to get some energy, you will need some carbohydrates.  This is your primary source of energy.  We typically recommend that 40-60% of your meal be carbohydrates.  This is a broader range then our other ranges as the recommendation changes as you are more active - you will need more carbs and if you are diabetic or borderline diabetic the recommendation would be less.   You can consume carbohydrates from many foods but what I am talking about here is what most people think of when they hear Carbohydrate ... the pasta the potatoes etc.  We recommend consuming them as a side dish and as whole grains and as unprocessed as possible.
  4. FATS: Unfortunately fat has gotten a bad reputation and many people strive to omit it from their diet all together.  However, it is important that there is always some fat in your meal.  Fat is needed to absorb certain nutrients from the food you are eating (like CoQ10) and also contains many nutrients (A,D,E, and K) .  We encourage 15-25% of your meal contain good fats.  Animal proteins contain fat so you will be consuming some fat if your meal contains animal protein but other sources of good fat include plant based sources such as coconut butter, raw olive oil, seeds, nuts, and avocados.
  5. CLEAN FOOD: the above steps are a great start.  We recommend one last general guideline and that is clean eating.  Consume unprocessed, unboxed, unpackaged, foods making sure that they don't have added chemicals.  The more "back to nature" you can get the better.  Below is a partial list of ingredients we avoid.
    1. Artificial Sweeteners: sugar substitutes like aspartame, saccharin, sucralose. 
    2. Processed Meats: meats which contain "nitrate" or "nitrite" typically these include pork products, bacon, bologna, wieners, luncheon meats
    3. MSG (monosodium glutamate): found in many items including soups, sauces, and salad dressings
    4. Canned Foods and Drinks:  metals and plastics from the containers can get into the foods. 
    5. Fried Foods: deep fried, food that is breaded
    6. Trans fat or Hydrogenated Fat found in many pre-packaged foods and  margarine. 
    7. Refined Carbohydrates: these are your processed foods such as white flour, white sugar, high fructose corn syrup, and "enriched" foods.  We believe that if it truly is a whole food then you shouldn't need to add or enrich anything.
    8. Artificial Anything: Read your labels and anything you can't pronounce eliminate.  Anything with additives, preservatives, sulfites, FD&C colors, and artificial colors. 
    9. Commercial Meats: Select the cleanest meat you can find.  Read the label and look for products labeled "no hormones", "no antibiotics", and "free range"
    10. Shellfish and Bottom-Dwellers: These tend to be higher in toxic elements since they are more exposed to the toxic elements which sink to the bottom.
    11. Dairy Products: With the exception of eggs, dairy should largely be avoided.
    12. Drinks: drink clean water (reverse osmosis) and clean herbal teas in moderation.
    13. Soy Products: limit your soy intake to no more than 3-4 servings a week.  Eliminate food that contain isolated soy protein and texturized vegetable protein, soy supplements, soy protein powder,  tofu, etc.  Tempeh, Miso and whole soy beans are OK. 
    14. Chlorine and Fluoride sources: water from the tap including shower water, heavy chlorine exposure in swimming pools, fluoride toothpaste, fluoride supplements, fluoride mouthwash, etc.,.  Chlorine and fluoride compete with iodine and can lead to thyroid imbalance.

Are you wondering about your health status?  Then it's time to get tested.  Even if you ate a perfect diet, USDA data shows us that our food supply is not as nutritious as it was 30 years ago.  Supplementing your diet can help to correct these short-comings.  The only way to know if the supplements you are taking are working or to know exactly what vitamins / minerals and dosages you need to take is to get tested.  Starting with a consultation, we will determine the testing that should be done.  Using blood work and other diagnostic tools, we do an in depth analysis of your system.  The testing will tell us where the problem areas are occurring or just developing.  During your report of findings we will carefully note major and minor conditions that may lead to serious illness.  This detailed report will explain your test findings, as well as the nutrient and dietary recommendations based upon YOUR test results. 

 

 

Federal Law requires that we warn you of the following:

1.  Your individual health status and any required health care treatments can only be properly addressed by a professional healthcare provider of your choice.

2.  The information in this post has not been evaluated by the FDA.

Read 1058 times Last modified on Wednesday, 17 February 2016 00:33