NUTRITION BLUEPRINT
My clean eating concept is based on the philosophy that a plant-rich, anti-inflammatory approach to nutrition is key to our vitality and digestive health, and that immunity and blood sugar balance are paramount to optimal well-being. Nutrient-dense, superfood ingredients inspire my recipes, and this nutrition blueprint gives you the foundation for your personal eating plan.
What is Clean Eating
The concept of clean eating is two-fold. First, it means eating foods in their most natural, un-modified form, with the goal of improving your overall health and vitality. Saying hello to organic vegetables and fruits, grass-fed and free-range animal proteins, and healthy fats—and saying goodbye to chemical-laden, processed, and common allergenic foods—supports digestive wellness and boosts immunity. Part two? Stayed tuned.
Real Food for Real Bodies
I like food. Real food. No small bowls of lettuce sprinkled with fairy dust that don’t fill you up, or even worse, leave you hungry just an hour later. Nah, I'm all about real, delicious food for real bodies—ones that need a perfect balance of protein, complex carbohydrates, and good fats.
Ethical Eating
I passionately believe in the ethical treatment of animals. That’s why your animal protein choices should always consciously sourced and humanely raised. Look for meats, poultry and eggs that are verified by Certified Humane Raised and Handled, Animal Welfare Approved or the Global Animal Partnership (Step 4, 5, or 5+). Your seafood should be wild caught and selected based on the recommendations of Monterey Bay Aquarium Seafood Watch program.
Balanced Blood Sugar, Baby
It’s all about maintaining steady, balanced blood sugar. It’s one of the most important things you can do for your body. It’s also essential to fuel optimal brain function, support adrenal and thyroid function, control inflammation (which leads to all chronic disease), and much more. Aim for anti-inflammatory meals that are mindfully balanced to help you achieve and maintain normal blood sugar levels.
No Sneaky Stuff
Transparency is key. When you look around your kitchen, make sure you don't find any nasties like canola or vegetable oil, artificial sweeteners, processed sugar, corn and corn by-products, or soy. Think of it as, clean eating from start to finish.
I Love Fat
Repeat after me: Fat is good, fat is good, fat is GOOD! Fats are critical to optimal health. They release energy slowly to keep the body satiated and regulate blood sugar. They also provide powerful nutrients and antioxidants for cellular repair of joints, organs, skin, and hair. Pack your meals and snacks with healthy fats from avocado, coconut, extra-virgin olive oil, nuts, and seeds.
Personalized Nutrition
Here’s part two: Clean eating ALSO means choosing and consuming foods that support YOUR body. An ideal diet is one that not only includes all of the vital nutrients necessary for the human body to thrive, but is also based on individual needs. Each of us has a custom, optimal diet that’s influenced by our genetics, lifestyle choices, and current health. So, listen to your gut (literally) in deciding what foods are right for you. And then create a personal diet around them.
Mindful Eating
Food is meant to be savored, enjoyed, and used to refuel our body. Meals offer us an opportunity to relax, share time with others, and to take a break from our hectic day-to-day pace. Unfortunately, we live in a world that promotes being busy and hurried, and this means that food has become an issue of convenience, rather than of health and nourishment. One of the most important things you can do to improve your digestion is to chew slowly. It takes hunger hormones up to 30 minutes to let your brain know you are satiated, so a good rule to remember is to eat until you are 80-percent full. Make it your intent to sit down at a table for each meal, to chew your food slowly, and to enjoy each bite.
Be Like the Blue Zones
There are 5 places on earth considered to have the highest percentage of people that live to 100. The primary common factor among these “Blue Zones” is a highly plant-rich diet. I believe plant-based foods should take center stage, meats should be a side dish, and beneficial fats are a must. Eat the rainbow. The wider the array of colors you eat, the more diverse nutrients you get.
Whole Living
Eating clean is just a slice (a very important slice) of the whole-living pie. I think of whole living as a big group hug between health, nutrition, personal and spiritual growth, purpose and passion, and inner peace. As such, I am honored to be a part of your wellness journey!
