Nourish your Body: A Guide to Healthy Eating

In a world bombarded by fad diets, conflicting nutritional advice, and a fast-paced lifestyle, it's easy to lose sight of the simple yet profound principle of healthy eating. Our bodies, intricate and resilient, thrive when we fuel them with the right nutrients in the right proportions. Healthy eating isn't just a trend; it's a lifestyle that fosters vitality, longevity, and overall well-being.

The Foundation of Healthy Eating

At its core, healthy eating is about balance and variety. It's not about deprivation or rigid rules but rather about nourishing your body with wholesome foods that provide the essential nutrients it needs to function optimally. The foundation of healthy eating includes:

1. Whole Foods

Whole foods are foods that are as close to their natural state as possible. They are minimally processed and free from additives, preservatives, and artificial ingredients. Think fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.

2. Nutrient Density

Focus on foods that are rich in nutrients relative to their calorie content. Nutrient-dense foods pack a powerful punch of vitamins, minerals, antioxidants, and phytochemicals that support cellular function, boost immunity, and promote overall health. Examples include leafy greens, berries, nuts, seeds, and legumes.

3. Portion Control

While the quality of food is paramount, portion control plays a crucial role in maintaining a healthy weight and preventing overeating. Pay attention to portion sizes, listen to your body's hunger and fullness cues, and practice mindful eating to avoid mindless munching.

4. Hydration

Staying hydrated is essential for optimal health. Water helps regulate body temperature, transport nutrients, flush out toxins, and support various physiological processes. Aim to drink plenty of water throughout the day and limit sugary beverages and excessive caffeine intake.

Practical Tips for Healthy Eating

Incorporating healthy eating habits into your daily life doesn't have to be complicated. Here are some practical tips to help you make nutritious choices:

1. Plan Ahead

Set yourself up for success by planning your meals and snacks ahead of time. Stock your kitchen with healthy staples, batch cook nutritious meals, and pack healthy snacks to have on hand when hunger strikes.

2. Eat Mindfully

Slow down and savor each bite. Pay attention to the colors, flavors, and textures of your food. Chew slowly, put your fork down between bites, and tune in to your body's hunger and fullness signals.

3. Include a Rainbow of Colors

Variety is key to a nutritious diet. Aim to eat a rainbow of fruits and vegetables to ensure you're getting a wide range of vitamins, minerals, and antioxidants. Experiment with different flavors and cuisines to keep your meals interesting and satisfying.

4. Prioritize Protein and Fiber

Protein and fiber are essential nutrients that help keep you feeling full and satisfied. Incorporate lean sources of protein such as poultry, fish, tofu, beans, and lentils into your meals, and include plenty of fiber-rich foods like fruits, vegetables, whole grains, and legumes.

5. Treat Yourself Occasionally

Healthy eating is all about balance, not perfection. Allow yourself the occasional indulgence and enjoy your favorite treats in moderation. Remember, it's not what you do occasionally that matters most, but what you do consistently.

The Bottom Line

Healthy eating is a journey, not a destination. It's about making small, sustainable changes to your eating habits over time and finding what works best for your body and lifestyle. By prioritizing whole foods, practicing portion control, and embracing mindful eating, you can nourish your body, fuel your life, and thrive for years to come.

Remember, every healthy choice you make is a step toward a happier, healthier you. So, savor each bite, listen to your body, and celebrate the incredible gift of nourishment that food provides. Here's to vibrant health and vitality through the power of healthy eating!

xoxo

Emily

Guide to Intuitive Eating

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The Perfect Summer Meal

The perfect summer meal means quick, easy, fresh & filling!

The perfect summer meal means quick, easy, fresh & filling. And this right here is just that meal! So much flavor, so filling and yet light and healthy. The combination of salmon, chickpeas and quinoa makes this dish hardy and filling while all the fresh veggies make it light. I prefer to cook my salmon on the grill wrapped in tin foil which makes for a quick & easy cleanup, but it could always be pan fried or baked in the oven.

Recipe (makes 4 servings)

For the salmon:

4 salmon filets (I prefer skinless)

Dill

Salt

Lemon pepper

Olive oil

1 lemon

For the Salad:

3 C cooked quinoa (cooled)

1 can chickpeas (rinsed & drained)

1/2 head cauliflower chopped

2 carrots chopped

1/4 red onion chopped

2 handfuls spinach chopped

1/2 C cherry tomatoes cut in half

Salt & Pepper

1/2 lemon

2-3 T red wine vinegar

4 T Olive oil

To prepare the salmon use two large sheets of tin foil, 2 salmon filets per foil sheet, oil the bottom of the tin foil and place salmon on top. Season salmon with salt, lemon pepper, dill and a squeeze of fresh lemon on each side. Wrap salmon in foil creating a tent, not tight around the salmon but so it is completely sealed. Place salmon “tents” on your preheated grill on medium heat. Let cook for 10-12 minutes depending on how thick your salmon is. No need to open foil and flip, they will evenly cook in their tin foil tents!

While the salmon is cooking, assemble your salad.

Add cooked quinoa, chickpeas, carrots, cauliflower, spinach, tomatoes & red onion to a large mixing bowl. I like to chop all the veggies fairly small so then you’re getting a bit of everything in each bite. Mix to combine. I tend to be pretty lazy when it comes to making a dressing, and my thoughts are less is more! With that being said I simply squeeze half a lemon, the olive oil and red wine vinegar over the salad. Mix everything together. Salt & pepper to taste. Give it a taste and see if you need to add more of anything. Easy peasy.

Once the salmon is cooked to your liking, remove it from the grill. Be careful opening the tents as there will be a lot of steam that comes out!

Scoop your desired portion of salad into a serving bowl and top with a salmon filet.

Enjoy!

Asian Turkey Meatballs

Asian Turkey Meatballs

One of my favorite ways to have quick protein packed items on hand is to make up a big batch of various types of meatballs or even meat-less balls (recipe coming soon on those!) For this quick & easy recipe I went with an Asian flavor, but these could really be adapted so many ways.

Asian Turkey Meatball Recipe:

2 pounds ground turkey

3 chopped green onions

1 C finely chopped spinach

1 egg

1/2 C (could add more if desired) quinoa (cooked & cooled)

1-2 T grated ginger (used cubes from Trader Joes)

2 cloves mixed garlic (used cubes from Trader Joes)

Salt & Pepper

Asian sauces and topping of your choice!

Combine all ingredients in a large bowl using hands to incorporate (yes, you will get messy!). Mixture will be very soft and squishy, this is normal! Either mold into balls or small patties. Heat a skillet with a small amount of oil of your choice. Place balls/patties into hot skillet and cook on medium/high heat for 2 minutes. Reduce heat and continue cooking, rotating balls every few minutes. I cover mine with a lid while cooking to help them get cooked all the way through.

Serve as a main dish or top on salads for a lean, protein packed meal. Yummy as quick snack on the go too!