According to Merriam-Webster Dictionary the definition of nutrition is: the process of eating the right kind of food so you can grow properly and be healthy.
When we think about nutrition, what pictures or thoughts come into your mind? Do you see a beautiful green salad where you just purchased fresh produce from a Farmer's Market, or do you see a "supersized" hamburger with large fries and a coke? Joshua Rosenthal, author of Integrative Nutrition said, "nutrition is the only science in which two parties can comprehensively prove two different theories that are diametrically opposed to one another." So how can one dietary theory say that their programs will help you when we are all individuals? It is called "bio-individuality." Meaning that one "diet" does not fit all. Some people can tolerate wheat, while others have Celiac disease, some can eat dairy, while others are lactose intolerant. We have to find something that works for our body.
When we were kids, we could eat just about anything and it would not bother us. As we get older, those foods may give us indigestion, heartburn, acid reflux, bloating, and just a bad feeling after eating certain foods. This is why fad diets do not work for everyone. We have to find foods that make us feel great, gives us energy and keeps us at a healthy weight.
How do we prevent or reverse chronic diseases like high blood pressure, high cholesterol, type 2 diabetes, obesity and heart disease? With healthy NUTRITION of course! Eating healthy foods like fruits, vegetables, nuts, seeds, lean meats and lots of water will keep our bodies healthy and prevent diseases. Healthy foods have also reversed these diseases along with an active lifestyle and home-cooked foods with your family.
Some suggestions for healthy nutrition would be to eat a good breakfast. Breakfast should be a good sized meal since you haven't eaten for many hours since you went to bed. I am a proponent of eating many different foods for breakfast. I know the standard of eating oatmeal with fruit, which is a great breakfast, but I like to change it up a bit. I will make quinoa with red onions, brocollini, red peppers maybe some carrots, olive oil and mix all these ingredients together to create a wonderful veggie breakfast...and if I make a big enough pot, I can add some grilled chicken with the leftovers for lunch! Cook once, eat twice!
Suggested snacks could be nuts you roast at home, celery with nut butter, apple with nut butter and cinnamon, greek yogurt with fruit, the list is endless when it comes to healthy snacks. I also always have a bottle of water which I fill up all day long. Water is key to weight loss, healthy joints, supple skin and a clear mind.
Dinner can be a huge salad with grass-fed beef or seafood, maybe some brown rice or farro. Then for dessert how about a fruit sorbet that you make with organic frozen berries and flavored coconut water? YUM! Some people think that eating healthy doesn't taste good, try some of the recipes on this site and you will see just how good healthy food really is!
Eating healthy every day means you would never have to diet again. Experiment with foods to see which ones make you feel good after eating and which ones give you indigestion. The foods that make you feel good are giving your body the nutrition it needs. Start with cutting out all the culprits for allergies, like dairy, wheat, nuts and eggs. Slowly add one at a time back into your diet and see how you feel. Then you will be able to create your own special diet that works just for you!
Nutrition is about eating healthy foods...make it a way of life!
I have provided the recipe of the week for you to make. I experiment with different flavors and textures to create an easy and healthy meal. The cost is minimal even though I am using all organic ingredients and this recipe will make extra for a second meal the next day. Cook once, eat twice!
You will also find a list of recipes from previous weeks. These are all made with organic ingredients and tested with my family and friends. If you have any recipes you would like to share, please email me at email@example.com and I will be happy to showcase them on my website.
You will find a list of the 30 healthiest foods you can buy. I have marked next to each if they are on the "dirty dozen" or the "clean 15" list. Some fruit and vegetables do not have to be organic because they all aren't contaminated with pesticides. I have also provided these lists for you to print out and take with you when buying produce.