I have not always lived the healthy lifestyle I choose to now live. After going down the integrative health path, I learned so much that my mind was blown. Why hadn’t I learned about this sooner?! I thought I was up to date on what was “healthy.” My views on health have changed drastically. No–fats aren’t bad and red meat is NOT the worst thing to eat.
Eat mostly whole foods and limit or eliminate processed foods from your house. Even if the processed foods are organic, they are still processed foods. The following is a list of the rules I live by 90 percent of the time (of course I have treat meals every now and then and that is perfectly ok, too).
- Meat/Eggs- Look for pasture raised or grass-fed and finished and organic. It is hard to find pasture raised chickens and eggs in the Midwest in the winter. Ask the right questions. In this case, you want the chicken feed to be organic.
- Fish/Seafood- Look for wild caught. Farm raised fish is NOT a health food. Only wild-caught!
- Nuts- Look for organic, raw and sprouted.
- Fruits/Vegetables- Look for organic. Use the “Dirty Dozen” and “Clean 15” lists on ewg.org’s website. Aim for 60-80% of your diet to be plant based.
- Oils- Look for organic, first pressed, cold pressed extra virgin in dark bottles. Avoid frying your foods in oil and add it after as a dressing instead.
- Other healthy fats would include avocado, ghee, and coconut oil. A low fat diet is usually not the answer. We need the healthy fats for healthier skin, hair, joints, etc.
- Salad Dressing- Use lemon/citrus, olive oil, dried herbs, and sea salt
- Water- Drink approximately half your body weight (lbs) in water (oz) per day. Try to keep your water intake to 30 mins before meals and 1-2 hours after. If you drink too much fluids during the meals, it can lead to problems with indigestion and affect nutrient absorption because it dilutes stomach acid.
Aim for at least a 12 hour overnight fast, and then eat breakfast. Liquid before lunch is my rule. A smoothie is a great way to start your day! I have a smoothie for breakfast most days and it is easy to switch up the flavors. After that, keep meals 3-4 hours apart. This lets your blood sugar come down between meals. Most women should be eating breakfast and finishing dinner earlier. Skipping breakfast has been shown to be detrimental to many women’s hormones. You can find out what is right for you with lab testing!
A few more things: Do not eat until it hurts. Practice mindfulness when eating. Make sure to chew eat bite thoroughly to help with digestion.
As always, send me an email with any questions or comments at kelseytreeoflife@gmail.com.
Bon Appetit!