YOUR NEW NORMAL – CLEAN EATING 2014
Mindful nutrition is the act of being conscious about the food that you eat. Shift into thinking long term rather than instant gratification. Learn to understand the effect of food and realize that each meal is an opportunity to improve your body. How you feel and perform is directly related to what you eat. Eating with purpose – Be aware
Adding-in (crowding out) is a better approach to eating and living a healthier lifestyle. Focus on positive energy and what you get to add. Choose your own adventure by adding in new items, this goes for relationships with food and people. More positive inclusion leaves less room for the negative. When it comes to food, these are “build-up” foods rather than foods that suck the energy and nutrients out of your body. Inclusion over exclusion reinforces positivity.
Taste bud training is the “how” for adding in. Flavoring food with proper spices (lemons, limes, apple cider vinegar, cinnamon, ginger, seed & nut oils, cayenne) adds flavor and nutrition. Try using more natural dressings and spices for seasoning vegetables. Create your own healthy dressings.. You want to occupy your taste buds until they adjust to all of those greens and vegetables.
High net-gain foods is focusing on eating as an investment. These are smaller investments in energy thus breaking food down with a larger return. Plant based and nutrient dense foods require less enzymes and energy to break down leaving you more return compared to processed, refined, and denatured “food”. These processed foods rob your body of energy. Less energy spent on digestion equates to more available energy for physical and mental department. This relates to overall Digestion Health (80%of our immune system is located in our digestive system. Food is a fuel source; it’s up to you to choose what type of fuel to put in your vehicle. Do you want high performance or are you skipping oil changes, driving with a slow leak, and waiting? Eat based on your demand.
Eating for energy principles are based around eating more nutrient dense food. Let’s think about this in terms of a battery and plug- in. Energy gained by nourishment is sustainable; energy from stimulation is fleeting. Look to adding more apples, grapefruits, and berries. Try juicing and blending, an easy and delicious way to include sugars from the best natural source also flooding your body with nutrients. Protein improves cognitive and physical function (15gr min before and after exercise)
PH Balance and alkaline forming foods: When are PH drops, our body becomes too acidic affecting health at the cellular level, thus making you more prone to ailments and fatigue. Eat majority alkaline forming foods to keep PH high, preventing inflammation, balancing energy, and keeping immune system strong. An alkaline body has less cravings due to a mineral balance.
Diets and why they don’t work? Diets are temporary, most of them are about restricting calories and cutting out foods, overall “tricking your body” Overall your body will go into survivor mode and begin to hold on to food, this affects hormones and long term health. You do not need a diet or a cleanse… Live a healthier lifestyle that is cleansing by eating more real food. By eating more protein and healthy fats our bodies will use these “healthy calories” more efficiently and break them down into an energy source supporting cellular health.
Allergens – most common are wheat, gluten, corn, dairy, and soy. (Basically all elements that our body does not need)Our body can use these and find nutritional value but there are plenty of healthier alternatives. Focus on sprouted grains, almond and coconut milk dairy alternatives, plant based proteins, quinoa, and more.
Where do cravings come from? Cravings come from a deficit or imbalance in your body and in life. Common underlying causes are dehydration (sugar dehydrates your body of water and minerals), lack of minerals, stress, lack of rest, unfulfilling career or relationships, etc… Conquer cravings by staying hydrated, eating food rich in minerals and focusing on more activities that are more stimulating. Cut back on carbohydrates, dairy, and simple sugars. Re-mineralize with foods rich in minerals (veggies, pumpkin/sunflower seeds, nutrient dense food)
How to get started:
- Start your morning with 12oz warm water with 1⁄2 fresh lemon for wake up cleanse and boost
- Try new foods in your recipes: Kale, quinoa, beets, spinach, chia seeds, plant based protein (pea, hemp, brown rice)
- Fiber up – Get the goal of 30gr daily with flax, fibrous vegetables, nuts, and whole grains. Keeps you satisfied longer
- Upgrade the current YOU> Are you using the best ingredients? Thoughts, sweeteners, salts, oils?
- Be open to cooking and learning more. Stay Mindful!
- Download PDF (download) Healthy Eating 2014