Our health is in a tug of war everyday. You eat something healthy, you've pulled the rope in the right direction. You eat junk food, you lose ground.

You can eat and eat until your belly is full but if your food is void of nutrients, you will be malnourished.

Don't be discouraged if you have day where you don't make as many right choices. The more often you make a good food choice, the sooner it will become your new normal. It's a journey. Just keep walking.

  • Remember the 80/20 rule. Eat well 80% of the time. That leaves plenty of room for unexpected eating situations and the occasional junk food. The key word is occasional.

  • #JERF Just Eat Real Food If it grew from the ground, flew through the air, swam in the ocean or river or fell from a tree, it's real food.

  • Avoid refined/processed foods. These contain chemicals, toxins, preservatives, etc. that work against your body. One of the best acronyms I've seen is:

Carbonated drinks/Caffeine

Refined sugar

Artificial sweeteners/colors/alcohol

Processed foods

  • EAT THE RAINBOW Add fresh fruits and vegetables to your day, including green, leafy vegetables. Smoothies are a great way to get fresh fruits, leafy greens and even healthy fat like avocado in without having to prepare and eat them individually. One healthy smoothie adds a powerful tug on the rope. Here are some smoothie ideas.

  • Eat plenty of protein throughout the day, not at just one big meal. Grass-fed meat, free-range poultry and wild-caught fish are best. If you fry your meat, use a healthy oil like lard, tallow or grapeseed oil.

  • Cold-water fish, like salmon, nuts, avocados, coconut, olives and their oils all contain the healthy fats that are a vital part of all cells and are required for hormone production and brain health. There are some vitamins that are fat-soluble. This means they NEED fat in order to be used by the body. Fat is extremely important to our body.

Eat a big breakfast, a moderate lunch and a small dinner. Eating your largest meal in the morning, gives you more time to use the calories.

Ameling, J. (n.d.). Food. Retrieved May 9, 2020, from https://trinityschool.instructure.com/courses/472/pages/week-3-lecture-2-food


This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Cynthia A. Barrington nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.