Deeply Nourished
The number one question I receive from clients, friends, and family about health is, as Mark Hyman, M.D. so succinctly put it is, “What The Heck Should I Eat?” in his book by the same title. And I completely understand the confusion – there is a lot of conflicting health advice, and conflicting research! So today I will be describing how I approach making my nutritional choices.
First things first! I generally follow the 80/20 recommendation. That is, I aim to make the choices below 80-90% of my eating. This ratio is when I feel my best, both in terms of how food affects my body, and still having the freedom and flexibility to enjoy other experiences. I avoid pro-inflammatory foods, including the ones that cause a sensitivity reaction in my body. And I avoid highly processed, fast, and pre-prepared foods. Now on to what that leaves to eat!
Plant Forward– not plant based or paleo or any of the other things. Instead, a diverse, colorful celebration of the phytonutrient and micronutrient rich plant foods that offer potent contributions to our health. I aim for at least 4 cups of non-starchy vegetables daily. This includes leafy greens, cruciferous vegetables, alliums, and other veggies. I still enjoy fruit and starchy vegetables like squash, carrots, and potatoes, but they do not count towards this total.
Protein Rich– protein at every meal, 100 grams minimum daily. Yes, I eat animal-based proteins, along with plant-based proteins like legumes. Never processed vegan ‘meats’, always pasture raised, organic, wild caught, or similar. I start my morning early with a collagen coffee or tea, then later a post-workout smoothie. Together they are about 40 grams of protein and along with a hearty lunch salad and balanced dinner I am able to meet my protein goals.
Timing– I typically finish my last meal 3-4 hours before I go to sleep and no evening snacking. I have an unsweetened coffee or tea with collagen in it shortly after I wake, then enjoy a protein rich breakfast after my morning workout. Intermittent fasting has many benefits, and following this routine creates a fasting period of about 16 hours.
Seasonality– I feel happiest and healthiest when I align with the cycles and seasons of the Earth. For my meals this means I tend to eat fewer fruits or raw vegetables during the dark winter months of my Pacific Northwest home. A hearty salad for lunch at most, and brothy stews and braised or roasted vegetables are a mainstay of my weekly meal plan at that time. As the year turns towards spring I crave more fresh greens. And in summer, seasonal fruits have their turn in the spotlight, along with lettuce-free side salads at dinner that highlight the incredible, delicious abundance of the growing season in my region.
Love and Peace – This may be the most important part of my approach to eating. I hold love in my heart when I prepare my meals and when I eat them. I offer thanks to the beings who are contributing their lives to my well-being (yes, the plants too!!), and the people involved in growing, harvesting, and bringing this food from its place of origin to my table. I eat seated in calm, quiet, or joyful spaces that allow me to truly savor and appreciate the meal. This practice supports vagal nerve activity, which helps with digestion, too!
That’s it! Those are my personal priorities when I consider how to nourish my body with food. I hope this has been helpful and inspires you towards cultivating your own sacred relationship with nourishment. Please reach out if you would like assistance with discerning the foods that offer you the most personal benefit.
Thanks for reading! This post contains general educational information shared with love from your friendly local medicine keeper and is not to be considered medical advice.
Alicia Tremblay, ND
Dr. Tremblay is an expert in natural health with degrees in naturopathic medicine and ethnomedicine. Drawing on her diverse background and personal experience with healing from chronic illness, she guides clients on their health journeys, and occasionally writes blogs with unique insights into natural medicine and the healing process. Read more >>
