How to Start Eating Healthy

18 August 2016

 

A good friend called me yesterday and asked me about what they could do to start eating healthy and get in better shape.

 

There is so much information out there about which “diet” is best to “lose” weight.  A “diet” is a short-term “fix” to try to address excess weight, build muscle, etc.  A “lifestyle” is more of a long-term, life-long way to live, focusing on eating well, having positive interactions and relationships with family and friends, improving sleep patterns, and incorporating movement and exercise into your daily routine.

 

I encourage my clients to look into gradually switching from eating a diet of mostly processed and refined foods (found in a box, can, package, etc) to a “whole foods” (single item ingredients and foods) lifestyle.

 

I completely understand that switching to a whole foods lifestyle can be intimidating.  When I first started my switch, I started by reading labels and just being more aware of the ingredients that are in a box, can, or package.  If I couldn’t pronounce all of the ingredients or felt like I needed to Google an ingredient, I put the item back on the shelf and looked for another alternative with simpler ingredients.

 

Try exchanging one processed item for a healthier alternative at a time.  This will be easier on your body, wallet, and family!  For example, try switching conventionally grown produce to organic, using the Environmental Working Group’s “Dirty Dozen” and “Clean 15” reference guides:

https://www.ewg.org/foodnews/dirty_dozen_list.php.

 

My personal rule of thumb is if you’re going to eat the skin or peel (e.g., berry, apple, or grapes), you’ll want to get organic versions.  If you don’t eat the rind or peel (e.g., avocado, banana, or citrus), you can still purchase conventionally grown.

 

When I got home from work today, I needed something quick, easy, and healthy so I whipped up this meal in less than 30 mins:

 

Baked sweet potato leaf chips (from our Community Supported Agriculture [CSA] share)

1 bag of organic  sweet potato leaves (or organic kale, destemmed and chopped)

2 TBSP avocado oil or melted coconut oil

½ tsp sea salt

parchment paper

baking pan

- Heat oven to 300F

- Place parchment paper on baking pan/sheet

- Add single layer of sweet potato leaves or kale to pan

- Add sea salt and avocado or coconut oil evenly spread over leaves/kale

- Bake for 15-20 minutes or until crispy (not black or burnt)

 

Grass-fed lamb chops (raised by friends within 15 mins of our house)

- Heat cast iron skillet over medium heat

- Melt organic grassfed ghee or butter or organic coconut oil in skillet

- Cook chops on both sides for 3-5 minutes or until desired center color

  is reached (less time for rare to more time for well-done)

 

Chilled tomato soup (tomatoes from CSA, garlic from my uncle, jalapeno from friends, basil & cilantro from my herb pot)

- 2 organic tomatoes

- 1 jalapeno

- 2 cloves garlic

- 1 small handful of fresh basil & cilantro

- ¼ tsp sea salt

- 1 TBSP organic cold-pressed flax oil

- ¼- ½ tsp tika masala seasoning (or ¼- ½ tsp total of cumin, turmeric, coriander, cayenne)

Blend all ingredients together in high speed blender of choice. You could add ¼ to ½ avocado to make soup creamier or ¼ cup water if soup is too thick.

 

Have questions? Does this resonate with you? Please reach out and connect with me! Sign up for a free coaching session.