Food is medicine. Therefore, the word “diet” doesn’t really seem appropriate. But because it’s the mainstream term for what one eats, I have come to accept it regardless of my beliefs.
I would be remiss if I failed to start by explaining the “why” before I delve into the “what” I eat on a typical day.
After I wake up, but before I put a morsel of food or the sip of a drink in my mouth, I ask myself “What is my gut feeling about this choice?” No, I am not talking about that “gut feeling” you get in the figurative sense. I’m being quite literal here. After all, it’s my gut that dictates what I should eat and drink on a daily basis.
As the great Hippocrates once said, “All disease stems from the gut.”
What most of us fail to realize is that our gut communicates with our brain and body, so the condition of our gut is not limited to the stomach region. The gut impacts inflammation, mood, immunity, pain, stress, disease, fertility, and so much more.
As a holistic nutritionist, I will define a holistic diet as a form of nutrition therapy that aids healing of the mind, body, and spirit.
Thus, holistic nutrition is much more than a means of managing weight or satisfying hunger, and it has a medicinal value that far outweighs any momentary gratification of eating or drinking something that is not in-sync with my goal of maintaining optimal gut health.
My holistic diet consists of:
(All measurements are estimations)
1 cup of cream of buckwheat cereal with:
½ cup of almond milk
1 slice of Granny Smith green apple diced
2 tbsp. of almond butter
1 tbsp. of organic chia seeds
1 tbsp. of organic flax seeds
1 tbsp. of organic cacao nibs
3 tbsp. of organic shelled hemp seeds
1/4 cup of kefir
A sprinkle of organic Ceylon cinnamon powder
1 tsp. of organic loose-leaf black tea
1/4 cup of almond milk
1/8 tsp. of organic Matcha green tea
2 tbsp. of collagen hydrolysate gelatin powder
A sprinkle of Ceylon cinnamon powder
1 scoop of whey protein shake with:
1 tsp. of organic wheat grass
¼ cup of kefir
1 tbsp. of organic chia seeds
4 oz. of wild-caught steamed salmon with:
1 cup of steamed okra
1 tbsp. of cold press, extra virgin organic olive oil
2 tsp. of organic miso paste
1 cup of organic quinoa
2 tbsp. of organic kimchi
1 16 oz. bottle of kombucha
6 oz. fatty chuck steak pan seared in coconut oil with:
1 tbsp. of full-fat butter
Whole milk, full-fat Greek yogurt
1 tbsp. of shelled hemp seeds
Below are some helpful do’s and don’ts I follow.
- Eat mindfully
- Eat until satiated
- Identify physical, emotional, and stress (body) hunger
- Avoid common food intolerances, like gluten, at all costs
- View food as nutrition therapy
- View foods as either in-sync or out-of-sync with your goal to heal and maintain a healthy gut
- Eat foods rich in pre- and probiotics
- Remember the benefits of gut-healing foods like better digestion, lack of bloating, lack of constipation, clearer skin, and much more.
- Weigh your food
- Count calories
- Use an app to track your meals
- Eat mindlessly (when one eats mindfully, don’ts #1, #2 and #3 above are unnecessary)
- Eat fat-free or low-fat foods
- Note that sugar comes only in candy form, making alcohol, high-fructose fruits and starchy vegetables exempt
- Believe you can eat and drink everything in moderation (but some things should always be avoided)
- View foods as good or bad (again, food is either in-sync or out-of-sync with your goal of optimal gut health)
- View food as a reward or punishment
That’s all about my holistic diet, and it’s important you practice it in order to manage your weight effectively.