Eating Healthy

How to Eat More Health Producing Food

Healthy eating.  For such a simple concept, why can it be so difficult?

A variety of reasons can inhibit us from succeeding at cleaning up our diets; take for instance:

Stress – high cortisol levels crave sugar and carbs for dopamine release (the feel-good hormone)

Schedules – lack of dedicated time for cooking can result in quick, poor choices

Habits and Beliefs – from childhood on, developed habits and beliefs have formed much of our diets

Additives – can foster addictions difficult to break out of (such as sugar and processed foods)

And that’s just to name a few.

But what you eat on a day to day basis can have a significant impact on both physical and mental health.  If you’ve ever “crashed” from consuming too much sugar or suffered from bloating and gas after a decadent meal of carbs, you know the immediate reaction food can have on the body.

So how do we move towards a healthier lifestyle by eating well?

While there are many ways (such as following a certain diet or practicing fasting), one option is to simply add more basics.

And when we say basics, we mean nutrients such as:

• fiber
• vitamins and minerals
• healthy fats
• whole grains
• protein
• anti-oxidants
• omega 3 fatty acids

Easier said than done?

Here are a few of our favorite ways to add these basics into everyday life:

Macro and Buddha Bowls 

Made up of a variety of elements, these easy-to-customize bowls are packed full of nutrients and promote a balanced meal.

Macro bowls focus on macronutrients and typically consist of:

• grains (such as quinoa, brown rice, bulgur)
• vegetables (raw and/or cooked like sweet potatoes, spinach, kale, carrots, radish, cauliflower, broccoli, etc.)
• protein (such as salmon, tuna, chicken, or steak)
• healthy fat (like avocado, olive oil, and nuts)

and can be enhanced with:

• fermented foods (such as sauerkraut, kimchi, tempeh)
• seeds (such as sesame, pumpkin, hemp)
• sauces (like teriyaki, green goddess dressing, and tahini)

A Buddha bowl is similar, but is typically vegetarian.

Egg and Tofu Scrambles

Don’t like plain steamed broccoli?  Not a fan of spinach?  Prefer no mushrooms?

Perfect for any time of day, a scramble can be an easy way to add foods that are healthy, even if not favorable on their own.

For example, try adding:

• peppers
• mushrooms
• greens
• cauliflower
• broccoli
• tomatoes
• avocado

to your next egg or tofu scramble.

Soups and Stews

These one-pot meals can be simple to make and can last for multiple meals.

If you’re too busy to make one from scratch, use a healthy jarred or canned vegetable soup as your base.  From there, add as many vegetables as you’d like – onions, garlic, carrots, celery, peas, corn, broccoli, cauliflower, potatoes, etc. as well as any protein like beans, lentils, or chicken.

For extra flavor, top with a homemade pesto made from fresh herbs.

Stir Fry

It’s not just for restaurants!  Stir fry can actually be a quick way to whip up a healthy meal.

To make your own:

• sauté peppers, onions, carrots, garlic, snow or snap peas, broccoli, etc.
• cook protein like chicken, shrimp, scallops, steak, and tofu
• add soy, tamari, teriyaki sauce or olive oil
• season with grated ginger, turmeric, lemongrass, etc.
• serve over brown rice

And voila!

These are just a few ways our team creates sustainability for a healthy diet.  Now it’s time to find out what works for you!

Add in basics every chance you get – from breakfast to snack to dessert – and feel good about what you are putting in your body.