September 2017

Indulge Without the Guilt This Holiday Season

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Indulge Without the Guilt This Holiday Season

Hard to imagine the holidays are right around the corner- there’s so much to look forward to, including the desserts! Our friend, Cate Ritter, put together some tips on what to focus on with your food intake so you can allow yourself the occasional, guilt-free splurge!

Core 4 Healthy Eating Tips
1.  Choose whole, one-ingredient foods over processed products.
2.  Opt for high-quality foods, such as organic, grass-fed, etc.
3.  Find healthier alternatives.
4.  Plan 2 “cheat” meals a week to indulge.

What to Eat
•     Animal products: eggs, poultry, beef, bison, lamb, pork, fish, seafood, etc.
•     Natural fats: avocado, butter/ghee, coconut fats, avocado/coconut/olive/palm oil, nuts & nut butter, olives
•     Non-starchy vegetables: broccoli, kale, cabbage, Brussels sprouts, cauliflower, squash, winter squash, etc.
•     Starchy vegetables: carrots, sweet potatoes, potatoes, beets, rutabaga, turnips, parsnips, etc.
•     Fruits: lemons, limes, avocado, berries, cherries, apples, etc.
•     Beverages: water, mineral water, herbal tea, kombucha, kvass, bone broth.

•     Anti-inflammatory omega-3 rich: salmon, sardines, chia seeds, flaxseeds, walnuts.
•     Antioxidant-rich berries, cacao, cherries, ginger, turmeric.
•     Cultured foods: kombucha, kvass, kraut, kimchi, kefir, miso, natto, tamari, tempeh.
•     Fat-burning coconut, such as coconut milk, coconut butter, coconut cream, coconut flakes, and shredded coconut.

Gray Area Foods
Consumption of these foods depends on the individual.
•     Beverages: caffeine (coffee, tea), coconut water.
•     Dairy: full-fat, hormone-free, antibiotic-free, & grass-fed.
•     Gluten-free grains: oats, quinoa, rice, tortilla, bread, pasta.
•     Legumes: beans, lentils, peanuts, fermented soy (miso, tamari), etc.
•     Nuts & seeds: walnuts, almond butter, chia seeds, etc.
 •    Sweeteners: cinnamon, stevia, fruit, raw honey, maple syrup.

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