I was at the grocery store the other day and had a very chatty cashier. He shared with me that he was trying to get healthier, but that all the information out there was just so confusing and overwhelming!
That conversation inspired me to write today’s newsletter…because I’m sure he’s not alone. There is SO much advice out there on what to eat.
I want to share what I consider to be the 4 most important nutrition pillars to make sure you dial into and come back to if you get off course.
First, I want to make sure that you know about my free virtual talk next week Stress and Digestion!
It’s Mon, March 7th at 12:30pm PST, co-hosted with OneSource Compounding Pharmacy. You can grab your free spot here! https://www.eventbrite.com/e/251628857687
So when it comes to nutrition, I’m going to lead you with a cheer: Give me a P! Give me another P! Give me an F! Give me another F! What’s that spell?! Nothing, lol, but it stands for Protein, Produce, Fat and Fiber…and these, my friend, are vital to optimal nutrition and health.
Protein is an essential macronutrient for cellular repair, detoxification, maintaining muscle fiber and function and so much more. It’s also vitally important to satiety or a feeling of fullness and satisfaction from eating. While I am in favor of eating plant foods and “eating the rainbow”, I know so many people who get into trouble when they aren’t getting enough protein in their diets! When it comes to keeping your energy, weight, metabolism, and overall function in top-working order, protein is a superhero. See here for more info and specific recommendations.
Fresh vegetables, leafy greens, sea vegetables, and fruit are loaded with micronutrients–vitamins, minerals, and phytochemicals (natural properties of plant foods that provide health benefits)–they also provide fiber, which I’ll get to in a minute. Eating some produce at all your meals is highly recommended. Fresh or fermented and organic is best. When/if organic isn’t an option, use the EWG’s Clean 15 List to guide your grocery shopping.
There are many health benefits associated with dietary fats and oils: they are essential for your brain and body to function properly as well as produce all your hormones. Depending on the dietary trend of the time, fats/oils are either vilified or revered. Trend or no trend, fats are critical and the best ones for most people tend to include olive oil, avocados, ghee and/or butter, coconut oil, fats from healthy animals (Omega 3’s from fatty fish and pastured egg yolks, CLA from grassfed beef), and nuts and seeds. Depending on your genetics and possible food sensitivities, some fat sources are going to be more healthful for you than others. For example, if genetically you carry copies of the ApoE 2, 3 or 4 genes, you will need to pay special attention to saturated versus unsaturated fats since fat metabolism is altered/slowed.
Dietary fiber is beneficial for good health–it supplies food for your gut bugs, bulk for your stool, supports healthy digestion, and helps satiety. As with everything, there isn’t a one-size-fits-all recommendation for fiber. Some excellent sources for fiber in foods include avocados, broccoli raab, spinach, bok choy and other greens, olives, cauliflower, zucchini, and more; as well as psyllium husk, coconut flour, chia seeds, hemp seeds, and flaxseeds.
Use these 4 nutrition pillars to structure eating healthily each day. Listen to your body and learn from your body language–that’s what allows you to customize your diet even more!
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health!