I'd like to share my suggestions I gave to her. I tried to explain that sugar isn't just in candy and sodas but in many processed food products: ketchup, mayonnaise, salad dressings, juice blends, cereals (even the 'healthy' ones), processed deli meats, hot dogs, the buns to go with the hot dogs and hamburgers, and so forth. As for carbs, the doctor meant refined carbs: crackers, pasta, boxed cereal, bread, etc. Anything that grows from the ground is a carb (carbohydrate). To someone just beginning her journey into healthy eating hearing, one say don't eat carbs can be a little confusing even misleading. I also told her to reduce eating out. It's really difficult to control the ingredients going into the meal when someone else is preparing it.
I recommended eating foods like steamed greens (spinach, collards, kale, etc.), salads (very little or no dressing), wild caught salmon, chicken, turkey, fruit - especially blueberries, unsweetened applesauce and yogurt, and eating 100% whole wheat bread. The list was to the point and easy enough to stick on the refrigerator as a quick guide. Not only are they sensible recommendations, but it's empowering knowing there are solutions and there is hope. It's also easier to choose foods from the grocery store aisles that are against the walls because that's where the produce, fresh meats, fresh fish and fresh foods, in general, are located. The processed food aisles typically are located in the center of the grocery store.
Variety in the diet - don't keep eating the same salads, veggies, beans, and fruits - variety helps to maximize nutrition - eat seasonally and experience diversity - if you're in the northern hemisphere and it's spring that means spinach, celery, green beans, peas, carrots, and more, and if you're in the southern hemisphere it means heavier warming-type foods. Click on the following link to learn more about eating seasonally...it's free:
I am an Integrative Nutrition Health Coach and I am passionate about healthy food.
My coaching is specific: I work with people who want assistance in eating and cooking real whole foods, people wanting to lose weight without going on a diet (because dieting doesn't work for the long term), people who want help navigating through grocery stores sifting through the labels, and help with seasonal eating.
My approach is using the gradual introduction of healthy eating habits and living practices specific to his or her body and lifestyle.
My coaching is specific: I work with people who want assistance in eating and cooking real whole foods, people wanting to lose weight without going on a diet (because dieting doesn't work for the long term), people who want help navigating through grocery stores sifting through the labels, and help with seasonal eating.
My approach is using the gradual introduction of healthy eating habits and living practices specific to his or her body and lifestyle.
I received my training from The Institute for Integrative Nutrition, The Centre/College of International Holistic Studies, and The Heart of Herbs Herbal School, and am accredited by The American Association of Drugless Practitioners.
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