My Eating Principles

It has taken me several years to find what my body needs to thrive, but through experimentation, research, and being aware of how my body feels on a daily basis I have found what works best for me. Each of us are unique, we all have slightly different DNA as well as physical, emotional and spiritual needs. Therefore, one way of eating is not suited for everyone. Sure, there are certain guiding principles that apply to everyone when it comes to eating. For instance, we shouldn't be eating processed sugar, trans fats, gluten, and eating in excess of what our bodies need to survive. However, at the end of the day you need to connect with your body and really listen to its needs. So listen to what makes your body feel good on the inside and out and observe what keeps your body free of disease and illness. I have listened to what my body needs and I have narrowed down a list of daily eating principles that allow my body to flourish and be free of disease, illness, aches and pains. This diet also elevates my mood, gives me energy all day long, and keeps me focused and mentally sharp.

My Eating Principles:

1. Eat whole foods. Whole foods meaning foods with one only ingredient, like an avocado. One question I always ask myself is if a certain food item is made by nature or by man? If it made my nature then I know it is going to be good for my body.

2. Eat mostly plants. Plants are full of vitamins, minerals, antioxidants and fiber. I eat between 8-12 cups of vegetables a day. I try to eat a wide variety of plants of all different colors. An easy way that I have found to incorporate more vegetables is to have a big salad once a day. I often include 3-5 different vegetables in my salad and 2 runny eggs for protein and healthy fats and omega-3s. The runny yolks also work great as a healthy fatty salad dressing. I also consume 2-3 pieces of fruit a day. Fruit is packed with antioxidants and fiber. Fruit can also satisfy any sweet cravings.

3. Eat balanced meals of a combination of fat, protein, and carbs. At each meal I make sure fats make up 25% of my meal, protein 25%, and 50% comes from carbs in the form of vegetables. This is easy to do if you can imagine your plate as a pie where half of the pie is vegetable and the other half is a combo of fat and protein. Below are some examples of the proteins, carbs, and fats that I consume on a daily basis.

• Healthy fats: healthy oils (olive, avocado and coconut oil), seeds (flax, chia, hemp, pumpkin, sesame), nuts (walnuts, pistachios, almonds, pecans, cashews, brazil nuts), as well as avocado, olives, eggs, and grass fed animal fat.

• Healthy proteins: wild caught fish (Alaskan salmon, herring, mackerel, sardines, anchovies), grass-fed beef and lamb, pasture raised chicken, turkey, and eggs.

• Healthy carbs: vegetables (asparagus, cabbage, spinach, romaine, carrots, sweet potatoes, sugar snap beans, green beans, cucumber, squash, broccoli, kale, cauliflower, bell peppers, tomatoes, eggplant, zucchini, brussel sprouts). I could go on and on about all the different kinds of vegetables.

4. Hydrate. Drink half my body weight in ounces of filtered water everyday. In addition, I drink filtered water first thing in the morning with lemon and apple cider vinegar.

• Lemon is great for digestion, immune function, alkalizes the body, detoxifies, and improves skin appearance.

• Apple cider vinegar balances blood sugar levels, reduces bacterial overgrowth, detoxifies, and can improve heart health.

5. Make my own healthy sweets if I have a sweet craving. It is possible to make sweets that are gluten-free, dairy-free, and refined sugar-free that taste good. For example, one of my favorite chocolate chip cookie recipes has all of these qualities, but still offers exceptional taste and satisfies any craving. Psst...my chocolate chip cookie recipe is on the blog too!

6. Buy organic and local whenever possible. Conventionally grown food is full of harmful pesticides which can impact your health in many ways. They can impact dermatological, gastrointestinal, neurological, respiratory, immune, and reproductive health.

7. Eat foods for brain health. Since I rely on my brain so much for studying and retaining information I make sure that I consume foods that promote brain health. These foods not only help me with brain function in the present but they will also help prevent Alzheimer's in the future. Here is a list of brain foods that I consume on a daily/weekly basis:

• omega-3 rich foods: salmon (2 times per week), flax seeds, chia seeds, walnuts, eggs

• blueberries

• grass-fed beef (1-2 times per week)

• MCT oil

• adaptogenic herbs and roots

• avocados

• dark leafy greens

• pistachios and almonds