I want to help you eat healthy
Back To Basics: Eating well doesn’t have to be confusing
Hi, hello!
March is my absolute favorite month. As Spring Equinox (in the Northern Hemisphere) approaches and the seasons are shifting, we see so many changes in the landscape worldwide! There has been mega rain at home in Hawai’i, with some unfortunate flooding. March is the wettest month of the year here, the bright side being the lushness which follows.
This past weekend I started reading The Whole Foods Diet written by John Mackey, the founder of Whole Foods, with Drs Alona Pulde and Matthew Lederman, the doctors behind the film Forks Over Knives. Dr Dean Ornish, a doctor well known for reversing and preventing chronic disease with food and lifestyle factors, wrote the foreword for the book, which I particularly liked for his sincere honesty. He made a simple statement in which I think about often, but phrased differently. His sentiment was, “Eat well, stress less, move more, love more.” And, in my own words, ”Be kind, drink water, eat greens, stress less.” A easy foundation to follow for thorough wellness. (If it were only that easy, right?)
Through my relationship with clients, I strive to guide them towards simplifying their connections with health. In our complex world, this is an ongoing process which has its challenges, however with my clients we have reached landmarks such as: loosing weight, gaining confidence around smart grocery shopping, mindfully cooking healthy meals daily, escaping from mysterious migraines, regularly pooping through strengthening microbiome, developing self-love techniques through spirituality, figuring out where sugar cravings are coming from, and more.
These transformations can be made possible in your life, too! Our first consultation is free and gives great insight towards what we can achieve together. Simply email me to this email to begin the conversation.
Greens, grains, beans, vegetables.
My previous three blogs included tips for cooking, hacks for grocery shopping on a budget and information about organics. Furthermore, I wanted to build upon that by explaining the way I have simplified making meals. Greens - grains - beans - vegetables. This is my way of cooking a meal that suits me based around macronutrients needs.
Each of us has different tastes and different needs for what we get from a meal. I can not stress this enough. The building blocks remain the same, and from there we are each individually able to figure out what works best for us. Gluten free, dairy free, meat lover, etc., the groundwork of simply laying out a meal remains the same.
Below are two meals made based on this principle. It’s how I’ve trained my mind to cook simple and eat healthy for my needs with the knowledge of our macronutrient essentials engrained. Plus, it has become an easy way to eat dinner with my partner! Since he eats eggs and fish, and I don’t, they can be added on top of his meal when everything is done cooking. Oftentimes we’ll add our separate spices or sauces, too.
Protein: Beans. Option to add organic chicken, eggs, or avocado.
Carbohydrates/Fiber: Brown rice and veggies. Option to switch up your grain for organic white rice, quinoa, etc.
Good Fat: Extra virgin olive oil. Option to add avocado, nuts or seeds on top.
Veggies: Dino kale, spinach, red onion, garlic, roasted beets. The more veg the better, add them all!
Protein: Beans. Option to add baked wild caught fish, eggs, or avocado.
Carbohydrates/Fiber: Quinoa and veggies. Option to go grain free and add extra veggies or sweet potato.
Good Fat: Avocado oil. Option toadd organic cheese, butter or ghee in moderation.
Veggies: Curly kale, red cabbage, green onion, garlic. The more veg the better, add them all!
Eating healthy doesn’t have to be confusing!
Let’s break it down, back to the basics…
Our macronutrient needs:
*Unrefined* Carbohydrates: Our brain and body’s preferred energy source. This includes fiber, which is my absolute favorite aspect of every meal. Fiber/unrefined carbs facilitates healthy digestion in many ways and helps us stay full longer. This accounts for most fruit and veggies, grains and oats.
Fat: Good fats are necessary for our bodily functions. Among other things, healthy fats support proper brain function and provides cushion and insulation for our organs. This includes extra virgin olive oil, avocado/avocado oils, good quality fish, high quality organic dairy, nuts and seeds.
Protein: We all have different thoughts on and needs for protein, however we can all agree that our body needs it to function, as the building blocks of life. My personal favorite source of protein comes from beans, nuts and veggies. If you’re an animal eater, being aware of where your meat and fish is coming from is super important as we are what we eat! Always chose high quality.
Eat more vegetables.
In The Whole Foods Diet, John Mackey states that “96"% of Americans don’t reach the USDA’s minimum recommended daily intake of 2.5 - 3 cups of vegetables (which in itself is on the low side, in my opinion).” I couldn’t agree with you more, Mackey! As I have eaten a plant based diet for 17 years, I have a deepened my understanding of the importance of vegetables, and Ihave come to realize how many essential nutrients, energy, antioxidants, fiber, etc. etc. etc. we get from them. No matter what eating tendencies we follow, we all can agree on the importance of many vegetables!
I eat to live, and I live to eat.
- Grandpa John Ciaccio
Let food be thy medicine and medicine be thy food.
- Hippocrates
Health Coaching: Catered to you.
Though I prefer to eat plant based, I am stoked working with clients who eat the whole spectrum of food. I don’t subscribe to a one-diet-fits-all mentality ever, whereas searching for the right combinations of whole foods to nourish your body holistically is the route we take.
If coming up with a daily, weekly, monthly meal plan or a cleanse specified to you is something you dream of working with a health coach, let’s do it! Email me to begin the conversation of your specific eating or health needs.
Thank you so much for reading, and I look forward to connecting with you regarding scheduling our free consultation. And, as always, reach out anytime to say hey or with a topic of your interest that you’d like to learn more about.
Sending you good thoughts and warm wishes,
xo Gina
P.S. For my music lovers… Two playlists for moving and grooving! Here’s my new one, afternoon coffee or green tea? And, a quick one from a friend I’ve been loving.
Please feel free to leave a comment with the way you cook according to macronutrients!
