Living a healthy life is not about creating rigid structures but about holding a vision of total health and healing, followed by taking appropriate actions that help you embody that vision. 

Creating better health starts with our daily activities. In fact the things we do all the time are the ones which impact us the most. For example let’s look at the effect of drinking coffee for a moment. Drinking coffee every day surely has a different impact on you than drinking it twice a month.  In order for us to reach better health and add quality years to our lives it is useful to have a clear understanding of how we can add years to our lives.

The below mentioned guiding posts are meant to help you create a more nourishing support structure for your life. You are also welcome to bring this hand-out with you to your next office visit with me if you have any questions about it. I would be happy to answer them.

How to create a more nourishing support structure for your life:

  • Try not to eat your dinner ideally after sunset, that means after 8:30pm.

  • Don’t skip meals! Eat three meals per day with snacks in between if your blood sugar levels call for it, in other words you get hungry. Any failure to respond to hunger will result in sugar imbalances and therefore endocrine stress.

  • Try to bring variation into your meals so you enjoy them more!

  • Eat proteins with every meal. Increase your intake of wild fish (not farm raised unless organically farm raised), organic eggs, lentils, beans and lean meats like organic chicken. All these are good.

  • Double or triple your vegetable intake

  • Remove all sugars and sugary fruits, cut down your banana intake to a minimum (limit it to shakes). Focus more on apples, apricots, berries and others that work for you

  • Remove all diary from your diet (pasteurized diary is indigestible for most people!)

  • Remove all soy (including soy milk, cheese, tofu)

  • Remove all wheat and wheat products like pasta, cookies etc., read labels!

  • The better kind of grains are: millet, quinoa, amaranth

  • I prefer close to no grains. Buckwheat is a seed so that might work great as a substitute eg. as a breakfast dish with shredded apple and coconut butter and berries or with a whey protein shake and berries.

  • Night shades are ok for some but not for others, see how you feel with them

  • Don’t abuse stimulants like black tea, coffee and even green tea or even mate tea.

  • Tune in on what foods make you feel good and which ones don’t.

  • Do you recognize any food sensitivities? Let's talk about it more!

  • What about food cravings? The foods we crave are often the foods we are most sensitive to.

  • Fruits and nuts work well together as snacks between meals and are useful to avoid quick blood sugar spikes.

  • Stop eating fruit with regular meals where you eat primarily vegetables and denser forms of proteins.

  • Don’t boil vegetables, either steam them lightly (and then drink the water of the steaming process) or quickly stir fry them in a pan with coconut oil or ghee.

  • As fat sources use: Ghee (make it yourself, just google how to) and Coconut oil for cooking; for salads use olive, sesame and hemp seed oil for salads

  • As condiments for your meals use:

    • Gomasio - (high in Calcium and other minerals), dry roast some sesame seed with celtic sea salt in a pan and then grind both together in a blender to a powder to then sprinkle over your vegetables.

    • Nutritional Yeast - (high in B vitamins), sprinkle it over your all veggies too.

    • Kelp powder - make your own if you like. Buy some kelp and simply grind it up to a powder.

    • Bragg’s Aminos -nice taste enhancer instead of soy sauce.

    • Get some dulse - (sea weed that comes in stings) at your local health food store and and stir fry it in a pan with ghee or coconut oil and then eat it crispy as a side snack. Super loaded with minerals and iodine.

  • Don’t eat bean dishes at night, they are just to heavy to digest. Watch how well you digest them. If you get bloated let’s talk about it more.

  • Avoid citruses beside lemons and lime as most of them are too mucus forming.

  • When eating salads, add your own dressings made up from:

    • An oil of your choice (70% of the total fluid volume)

    • Apple Cider Vinegar/Balsamic Vinegar (20% of the fluid volume)

    • One lemon (high in natural Vitamin C)

    • Some celtic sea salt (from your health food store), go by taste

    • Optional: add some garlic (natural sulfur and great antimicrobial)

    • A little honey or B Grade maple syrup or Agave to round of the flavor

    • A squirt of Bragg’s Aminos (amino acids rich)

    • Some horse radish (high in SODs) in a jar to add a little spice to it

  • Enjoy your meals and be creative with them and share them with others!

  • Put your heart into food preparation.

  • Don’t skip meals. Skipping meals is destabilizing to your blood sugar!

  • Don’t eat when being in a rush or when driving.

  • Don’t’ eat before you go to bed.

  • Don’t watch TV or read a book when eating your meals. Focus on the colors, flavors and textures and enjoy the richness of your meals.

  • Give thanks for the food in whatever form that works for you but do something to create a transition between the time before the meal and now taking in the food. This way you are also shifting your nervous system from a fight and flight state (sympathetic nervous system) to a more receptive state (parasympathetic nervous system).