Nutrition

Healthy Eating: Nutrition Basics

Nutrition Basics:

  • Eat plenty of vegetables (white potatoes and beans not included)

    • This provides a variety of necessary vitamins and minerals

  • Eat healthy protein: eggs, chicken, turkey, wild-caught fish/seafood, wild game (buffalo, deer, elk), beef, pork

    • Protein provides amino acids necessary for cell function and muscles. Animal protein in particular provides all necessary amino acids

  • Eat healthy fats: olive oil, avocados/avocado oil, fish/fish oil, butter

  • Fat provides nutrition for the nervous system, nerves and healthy brain function

  • Limit sugar intake

    • Sugar causes inflammation in our bodies and can promote blood sugar dysregulation which can lead to pre-diabetes/diabetes

    • A small amount of fruit is okay. Eat fruit whole (not juiced or dried due to higher sugar content).

  • Make sure to have protein, healthy fat, and veggies/fiber, at every meal. Fat and protein help to stabilize blood sugar and keep you feeling full longer.

  • Drink water.

Eat Healthy Fats:

  • When consuming fats, you want to eat healthy fats which include: olive oil, avocado oil, avocados, fish, fish oil, butter

  • Eating fat does NOT make you fat!

A lack of dietary fats has been linked to:

  • Poor vitamin absorption- Vitamins A, D, E, and K require fat to be absorbed and utilized by our bodies

  • Increased risk of Alzheimer’s disease

  • Poor cognitive function

  • Depression symptoms

Foods to Avoid:

  • Food Sensitivities: avoiding all foods you are sensitive to helps your body function optimally. Eating foods that your body is not handling well causes stress on the adrenal glands and digestive tract. This includes wheat/gluten, dairy, corn, and soy, among others.

  • Wheat/gluten– many people react to gluten, the protein found in wheat. Many symptoms can clear up when wheat and gluten are eliminated from the diet, including but not limited to:

    • Gas/bloating/Indigestion

    • Foggy thinking

    • Neuropathy

    • Weight gain

    • Sciatica/Back pain

    • Acne/eczema

    • Grain free is best. Foods labeled “gluten-free” tend to have replacement grains and starches and can have just as much if not more sugar than products that contain gluten in them.

  • Dairy– many people react to casein, lactose, and whey which are found in dairy products, such as milk, yogurt, and cheese.

    • Lactose is a sugar and found in all dairy products. Some people report gas, bloating and/or indigestion after dairy consumption due to the lactose content.

    • Butter and eggs are OK and not included in this category as they lack the casein, whey and lactose found in other dairy products.

  • Corn– approximately 50% of people are sensitive to this grain

  • Soy– most of the soy produced today is genetically modified (GMO)

    • Soy can also have estrogenic properties which can alter proper hormone balance in women and men

  • Sugar– sugar causes inflammation, promotes blood sugar dysregulation and diabetes, weight gain, and heart disease

    • Increased sugar intake can promote weight gain and an inability to lose weight due to stress on the adrenal glands

    • Sugar is found in sweet foods such as candy, cake, soda, pastries, etc. but is also in foods that contain starches such as grains (wheat, corn, rice), potatoes (white flesh), dairy, pasta, bread

  • Nuts and seeds. These contain phytic acid which can upset digestion (due to digestive enzyme inhibition), as well as promote mineral deficiencies (including calcium, iron and zinc). Phytic acid is also in grains.

Stabilize Blood Sugar:

  • Eat breakfast

  • Eat frequently- usually every 3-4 hours

  • Do not skip meals

  • Eat healthy protein and healthy fat (and veggies!) at every meal to help keep you feeling full and satisfied longer

  • Avoid foods high in sugar. This includes sugary foods (candy, cake, cookies), processed foods, white bread/flour, white potatoes, dairy

Other ingredients and “foods” to avoid:

  • Fast Food

    • The animal products are not natural/organic and often contain meat from animals raised with antibiotics and hormones

    • Fast food contains higher levels of sodium and sugar as well as unhealthy fats

  • Soda- diet and regular soda should be avoided

    • Regular soda is high in sugar/high fructose corn syrup

    • Diet soda contains many chemicals and has been linked to diabetes and obesity

    • Soda also contains phosphoric acid which can decrease bone density by pulling calcium out of bones

  • Highly processed foods – such as candy, Twinkies, boxed foods, etc.

  • (Processed) Frozen foods – these tend to be highly processed and contain high amounts of sodium (salt) which can contribute to high blood pressure and weight gain. Frozen fruits and vegetables with no additives are just fine, and a great way to include fruits and vegetables if you don’t have access to fresh.

  • Unhealthy fats- margarine, canola oil, hydrogenated oils (see below)

    • These are trans fats which contribute to increased cholesterol and body weight due to the fact that your body cannot process and excrete them like regular fats.

  • Anything that says “Low-fat” or “fat-free”- the fat is replaced with chemicals and sugar.

  • Artificial sweeteners, products labeled “Sugar-free”

    1. The sugar is typically replaced with chemicals.

    2. Non-calorie sweeteners can negatively cause a dysregulation of appetite and blood sugar.

  • Nitrates/nitrites

    • These are added to preserve meats but have been linked to colon cancer. Always look for nitrate free meat when buying meat such as bacon, salami, deli turkey

  • MSG, monosodium glutamate, is a chemical added to foods to enhance the flavor but can be toxic in your body

If you cannot pronounce it or don’t know what it is, you shouldn’t be eating it!

Water

  • Water is vital for every system in your body

  • Water can help increase energy and decrease fatigue.

  • Water can prevent muscle cramps and injury by nourishing muscles and joints

  • Water can help improve digestion by regulating bowels and decreasing constipation

  • Typical recommended water intake is 1 oz/day for every 2 lbs of body weight (i.e. if you weigh 150 lbs, recommended water intake would be about 75oz of water/day)

    • *This can vary from person to person- please check with your health care provider.

Other beverages

  • Coffee- up to 1-2 cups/day in the morning is OK

    • Espresso is preferred over drip coffee- it is less acidic

  • Avoid flavored (coffee) beverages, soda, milk, fruit juice, and other sugary beverages due to high sugar content.

Reading Nutrition Facts Labels

  • Always check:

  • Serving size: How much is one serving? How many servings are there per container?

  • Trans fats: You want to avoid ALL trans fats (any ingredient listed as “hydrogenated oil” or “partially-hydrogenated oil” even if it says 0g trans fat)

  • Sodium: Packaged foods, especially canned/frozen foods, can have very high levels of sodium

  • Sugars: Many pre-prepared/packaged foods have multiple sources of sugar which can add up quickly

  • Protein: Foods with higher protein will keep you fuller longer

Organic Foods:  Organically grown food is typically the healthier choice

  • When buying meat, follow these guidelines to limit intake of meat from animals raised with hormones/antibiotics. Eat:

    • 100% grass-fed beef

    • Organic free-range chicken/turkey

    • Organic free-range eggs

    • Wild-caught fish/seafood

  • For produce, the Dirty Dozen™ & Clean Fifteen™ guide is helpful in determining what should be bought organic (Dirty Dozen) and what is okay to buy conventional (Clean Fifteen)

    • Pesticides can be toxic in our bodies and limiting your intake is recommended

    • Those on the clean fifteen list are those items which typically have a thicker skin that pesticides do not penetrate well

    • If you are not able to buy the items on the dirty dozen organically, you should peel the items that you can to eliminate the outer layer which will have the highest amount of pesticides

    • If you can’t peel it or you’re not sure, buy organic

Menu Ideas:

  • Breakfast:

    • Eggs scrambled with veggies and chicken sausage

    • Poached/Sunny side-up eggs over sautéed veggies (such as greens sautéed in butter or olive oil or bell pepper and onion)

    • Vegetable omelet

    • Frittata with bacon/sausage

    • Breakfast frittata muffins are a great option too: Simply beat eggs (8-12 depending on how large you want your muffins), add in chopped veggies (such as spinach, bell pepper, onion, zucchini, mushroom), salt, pepper, any fresh herbs you have on hand, and garlic if desired. Fill a 12-muffin tin evenly with egg mixture and bake at 350 degrees for about 12-16 minutes (until cooked through).

  • Lunch:

    • Cobb salad- lettuce/mixed greens, tomato, avocado, hard-boiled egg, bacon, olives and vinaigrette dressing

    • Lettuce wrapped chicken salad or tuna salad, topped with avocado or sliced tomato

    • Turkey wraps- use all natural deli turkey as the wrap and roll up lettuce, avocado, etc. inside the turkey

    • Dinner leftovers

  • Dinner:

    • Salmon with lemon, dill, and butter with grilled vegetables

    • Chicken roasted with assorted vegetables

    • Lettuce wrapped hamburgers/turkey burgers

    • Taco bowls (serve over a bed of lettuce or cauliflower rice for added vegetables)

  • Snacks:

    • Carrot/Veggie sticks with homemade (dairy-free) ranch dressing (see recipe attached)

    • Veggies with guacamole or hummus (carrot sticks, bell pepper strips, and cucumber slices make great dippers instead of chips)

    • Hard-boiled eggs/deviled eggs

    • Deli turkey (all-natural) wraps

    • Olives and all-natural, nitrate free salami

    • Smaller portions of lunch/dinner leftovers

Some helpful tips to increase vegetable intake and avoid grains:

  • When using recipes with meat and veggies, keep the amount of meat the same but double the veggies.

  • When using a recipe with cooked veggies, add in a handful or two of chopped up spinach- it won’t alter the flavor but adds nutrients.

  • When using recipes with tomato sauce, blend up additional veggies (such as zucchini, spinach, bell pepper, onion) (tip: watch out if you put a lot of spinach as your sauce will turn a bit green) and mix in with the tomato sauce before cooking- the tomato flavor is strong enough to cover the veggies so you get the extra veggies without changing the flavor

  • Make sure to read labels if you are buying tomato sauce already made- some of them have a lot of unnecessary added sugar. You can easily make your own sauce with tomato, onion, garlic, salt, pepper, and herbs (plus pureed veggies if you want)

  • Replace your carbs/grains with veggies- i.e. zucchini noodles instead of pasta, cauliflower rice instead of rice, mashed cauliflower instead of mashed potatoes

  • Lettuce wrap chicken or tuna salad instead of making a sandwich with bread

  • Use sliced deli turkey (all natural of course) as the wrap instead of a tortilla and fill with lettuce, avocado, etc.

  • You can also add mustard, homemade ranch or other homemade dairy-free dressing to the inside of the wrap for extra flavor

  • Spices and fresh herbs are a great way to add flavor

  • Variety is the key in preventing you from getting bored!

  • You can take recipes you already have, just omit the flour/grains if the recipe will allow and make it your own. Try new recipes and have fun with it!

Do you need to lose weight? Along with the diet outlined above, the following guidelines can help promote healthy weight loss.

For Optimal Weight Loss:

  • Nutrition: follow the nutrition basics with a focus diet on vegetables, healthy fats and proteins and make sure to stabilize blood sugar (see above).

  • Avoid sugar:

    • Sugar stresses your adrenal glands which can lead to extra weight gain and difficulty losing weight

    • Some people will find that avoiding all sugars, even fruit, helps them lose weight

    • Consider all of the following as sources of sugar: Sugary foods (candy, cake, cookies), processed foods, all grains, white bread/flour, white potatoes, dairy

  • Exercise:

    • Exercise can help you lose weight

    • Aerobic exercise helps burn sugar and fat which can help weight loss

    • Exercise including light weight lifting and resistance training helps increase muscle mass which can increase metabolism

    • Exercise helps move sugar out of the blood which can regulate blood sugar and help prevent Diabetes (type II) and reverse pre-diabetes

    • Moderate exercise to avoid over-exerting yourself and over-stressing your body

    • Walking is one of the best activities you can do, our bodies are designed to walk

    • Weight lifting with light-moderate weights increases muscle mass to boost metabolism

  • Reduce Stress: Take care of yourself.

    • Stress can add to weight gain and make losing weight very difficult

    • Stress reduction techniques include: exercise, meditation, mindful deep breathing

  • Drink Water:

    • Water can help control weight

    • Water increases Metabolism- drinking sufficient water can help boost your metabolism

    • Decreases dietary intake- Thirst can often be perceived as hunger. Drinking water can help quench your hunger; we think we feel hungry when our body really just needs water.

    • Water is the only beverage our bodies need.

Keys for success:

  • Eat a variety of foods so that you don’t feel limited in what you can eat

  • Be adventurous- try new recipes and foods you might not have had before

  • Plan ahead

  • Create a meal plan for the week and create a shopping list from that so you have everything you need

  • Do some of the prep work (i.e. chopping) ahead of time to make dinner time cooking quicker

  • Make sure you have healthy snacks on hand at all time so that you aren’t tempted to reach for foods you shouldn’t be eating

  • Keep your refrigerator and cupboards stocked with healthy foods at all times

  • When eating out, don’t be afraid to ask the restaurant to modify your meal to suit your needs

  • Most restaurants will serve your burger/sandwich lettuce-wrapped when asked

  • Swap your side of French fries for a side salad (with vinaigrette)

  • Add protein (chicken, salmon) to a salad for a full meal

  • Get your whole household on board. It is much easier to stick to it when everyone is eating the same way and you aren’t having to make multiple dishes for different people at each meal

  • Find an exercise partner- it helps motivate you when someone else is there to hold you accountable

  • Remember that it’s okay to make mistakes. A treat every once in a while is OK as long as it doesn’t become a habit. Save your treats for special occasions such as birthdays and holidays.

    Disclaimer: All above information is a general guideline. Please discuss any lifestyle (dietary and/or exercise) modifications with your physician prior to initiating changes.

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