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Rebecca Snow's Guide to Healthy Eating
If you are what you eat and you don't know what you're eating, do you know who you are? --Claude Fischler
Good nutrition brings joy and satisfaction to body, mind and soul. The foods we eat and drink affect our cellular make-up and affect every function of the human body. Good nutrition is fundamental to healing.
Foundational Concepts for Optimal Nutrition
Mindfulness is key
Mindfulness of hunger and fullness and body’s messages can help guide healthier eating patterns. There is no perfect diet. Each individual is different! Cooked or raw? Spicey or mild? What is your body telling you?
Eat REAL Food
Whole, unprocessed, organic foods are always best. Almost anything packaged, boxed, labeled, or canned is NOT a whole food. Remember, just because something is “natural” does not mean it is a REAL food. No food supplement can replace the delicious nourishment that we get from whole foods! If you can’t recognize the ingredients, don’t put it in your body!
Eat a variety of PLANT foods
Vegetables, beans, fruit and whole grains reduce inflammation, oxidative stress, and improve detoxification. Aim to eat 7 servings of vegetables and fruit daily! Preferably fresh, organic produce whenever available. Recent studies show that organic produce is richer in nutrients than conventionally grown produce www.organic-center.org. There is no magic vegetable, eat a variety to get a variety of nutrients! A day’s menu can contain all the colors of the rainbow. Have fun with your diet.
Eat high quality animal protein
Eat hormone, antibiotic-free, grass fed meats, chicken, eggs and dairy. Grass fed livestock is healthier than grain fed livestock. Learn more about this at www.eatwild.com. No traditional societies were vegan. Look for healthy animals, rather than factory farmed animals at www.eatwellguide.org.
Nourishment is more than the food you eat
Don’t forget to eat your Vitamin S (stillness) and Vitamin A (ambience). Light some candles and enjoy your food! Are you eating your TV or your food? Chew each bite and enjoy the flavors, textures and aromas. Listen to what your body wants. Say thank you and eat with gratitude. The atmosphere we eat in has a big effect on our digestive process.
Eliminate trans fatty acids from your diet
Look for the words “partially hydrogenated,” “vegetable shortening,” or “trans fatty acids” on the label. Choose a little butter in preference to margarine. Extra virgin olive oil is a great choice for light cooking and dressings.
Limit intake of refined sugars
According to the Weston A Price Foundation (www.westonaprice.org) the average american consumes 175 lbs of sugar a year. Unrefined sugars are richer in minerals and can be substituted, these include whole or dried fruit, blue agave nectar, molasses, honey, and maple syrup. In addition to these tips, remember to eat balanced meals with plenty of fiber and protein to minimize the effect of high glycemic foods.
Eat a variety of flavors
Studies show that when people find their food palatable they are less likely to overeat. Some of my favorite spices include garlic (with its many health promoting benefits) dried kelp or seaweed, lemon, thyme, ground sesame seeds, cinnamon, and rosemary. In general it is wise to avoid MSG, artificial sweeteners, and charred foods. Try to consume sour and bitter food each day, like yogurt (sour) and dandelion leaves (bitter).
To make an appointment:
Email Rebecca
Or Call 410.888.9048 x6614
Practicing in Laurel, Silver Spring and Baltimore
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