Passionate Nutrition

1. Embrace whole foods and the 100-Year Diet for optimal health

Food is what fuels us. We need it, period. What we don't need is the stress that surrounds choosing it.

Whole foods foundation: Focus on eating foods that are minimally processed and contain ingredients your grandmother would recognize. This approach, dubbed the "100-Year Diet," emphasizes consuming foods as they were prepared a century ago.

Avoid processed foods: Highly processed foods often contain additives, preservatives, and artificial ingredients that can negatively impact health. These foods are typically stripped of vital nutrients and may contribute to various health issues.

Shopping strategies:

• Shop the perimeter of grocery stores, where fresh produce, meats, and dairy are typically located
• Choose foods with short, recognizable ingredient lists
• Opt for organic produce and grass-fed meats when possible
• Incorporate traditional cooking methods and fermented foods into your diet

2. Prioritize gut health through fermented foods and beneficial bacteria

Remember that while we may often think we're in charge of our bodies and our cravings, biology—and specifically, bacteria—has much more power than we do.

Gut-brain connection: The digestive system, often referred to as the "second brain," plays a crucial role in overall health, including mental well-being and immune function. A healthy gut microbiome is essential for proper nutrient absorption and disease prevention.

Fermented foods benefits: Incorporate fermented foods into your diet to support gut health. These foods contain beneficial bacteria that aid digestion and boost immunity.

Key fermented foods to include:

• Kefir
• Miso
• Kimchi
• Sauerkraut
• Apple cider vinegar

Bone broth: Consume bone broth regularly to support gut health and provide essential minerals for strong bones, hair, and skin.

3. Balance protein intake to curb sugar cravings and stabilize energy

If you get enough protein, you will not crave sugar in the same way.

Protein importance: Adequate protein intake is crucial for maintaining stable blood sugar levels, reducing sugar cravings, and providing sustained energy throughout the day.

Protein calculation: To determine your daily protein needs, divide your body weight in pounds by two. This gives you the approximate number of grams of protein you should consume daily.

Protein-rich food sources:

• Grass-fed meats
• Wild-caught fish
• Eggs
• Legumes
• Nuts and seeds

Timing matters: Focus on consuming protein-rich foods, especially at breakfast and lunch, to help stabilize energy levels and reduce afternoon cravings.

4. Rethink calories and fat for sustainable weight management

Asking people to limit intake may in fact be harming them.

Calorie misconceptions: The conventional wisdom of "calories in, calories out" oversimplifies weight management. Focus on nutrient density rather than calorie counting for sustainable health and weight management.

Embrace healthy fats: Contrary to popular belief, consuming adequate amounts of healthy fats is essential for hormone balance, nutrient absorption, and satiety. Include a variety of fats in your diet, such as:

• Avocados
• Nuts and seeds
• Olive oil
• Grass-fed butter
• Coconut oil

Metabolic flexibility: Eating enough calories and nutrients allows your body to relax, self-regulate hormones, and operate more efficiently. This can lead to increased energy, improved immunity, and better overall health.

5. Incorporate nutrient-dense "miracle foods" for enhanced wellness

Food has the power to heal in ways medicine never will.

Seven food miracles: Focus on incorporating these nutrient-dense foods into your diet for optimal health:

1. Seaweed
2. Foraged foods (e.g., nettles, dandelion greens)
3. Shellfish
4. Sardines
5. Red meat (grass-fed)
6. Organ meats
7. Fermented foods

Wild foods benefits: Foods grown in the wild or under natural conditions often contain higher levels of nutrients and beneficial compounds compared to their cultivated counterparts.

Nutrient synergy: Consuming a variety of these nutrient-dense foods provides a wide range of vitamins, minerals, and beneficial compounds that work synergistically to support overall health and well-being.

6. Listen to your body's wisdom and practice intuitive eating

Trust that the foods you want to eat when you start giving yourself permission to eat whatever resonates with you are usually temporary.

Body wisdom: Learn to trust your body's innate wisdom regarding food choices and hunger cues. This involves paying attention to how different foods make you feel and honoring your body's needs.

Intuitive eating principles:

• Reject diet mentality
• Honor your hunger
• Make peace with food
• Challenge the food police
• Respect your fullness
• Discover the satisfaction factor

Mindful eating: Practice eating mindfully by focusing on the sensory experience of food, eating slowly, and paying attention to hunger and fullness cues. This can help improve digestion and promote a healthier relationship with food.

7. Cultivate self-love and a positive relationship with food and body image

Let's cultivate love for the bodies that nurture us and make us individuals, no matter what size, and celebrate our diversity.

Body acceptance: Work towards accepting and loving your body as it is, rather than striving for an unrealistic ideal. Recognize that health and beauty come in diverse shapes and sizes.

Challenging societal norms: Question and resist cultural messages that promote unrealistic body standards or shame around food and eating.

Steps to cultivate self-love:

1. Practice positive self-talk
2. Focus on your body's functionality rather than appearance
3. Engage in activities that make you feel good in your body
4. Surround yourself with supportive people
5. Challenge negative thoughts about your body

8. Nourish your skin, hair, and nails through nutrition

Adding love to your plate doesn't mean every meal has to be your favorite, but it does mean you should work on enjoying almost everything you eat.

Beauty from within: Focus on nourishing your body from the inside out to improve skin, hair, and nail health. Key nutrients for beauty include:

• Healthy fats (e.g., omega-3 fatty acids)
• Collagen-boosting foods (e.g., bone broth)
• Antioxidant-rich fruits and vegetables
• Zinc-rich foods (e.g., oysters, pumpkin seeds)

Hydration importance: Drink adequate water throughout the day to support skin health and overall well-being. Aim for at least 64 ounces of water daily.

Natural beauty products: Consider using simple, natural ingredients for skincare and beauty routines, such as:

• Coconut oil for moisturizing
• Apple cider vinegar as a toner
• Baking soda for gentle exfoliation

9. Recognize the connection between food, sexuality, and overall well-being

I now see sex completely differently; I take time to prioritize and enjoy it because I've realized it's the crux of my emotional balance.

Food-sex connection: Recognize the parallels between a healthy relationship with food and a fulfilling sex life. Both require self-love, body acceptance, and the ability to listen to your body's needs.

Hormonal balance: Proper nutrition, particularly adequate healthy fat and cholesterol intake, supports hormonal balance and sexual health.

Key factors for a healthy food-sex relationship:

• Practice self-acceptance and body love
• Cultivate mindfulness in eating and intimacy
• Address past traumas or negative experiences with food and sex
• Prioritize pleasure and enjoyment in both eating and sexual experiences
• Communicate openly about needs and desires in both areas

Last updated: November 11, 2024