Written by Siena Scanlon, Solar Springs’ Integrative Health Practitioner.
Eat real, whole foods. There is no such thing as “junk food”, there is only “junk” or there is “food”.
Focus on diversity in your diet by aiming for 40 different types of plants each week. (Plants = fruits, vegetables, nuts, seeds, legumes, whole grains, herbs & spices.)
Stay hydrated with filtered water and herbal teas.
If you eat meat and animal products, think of them as a condiment, not the bulk of your meal. Avoid all processed meats and ideally choose pasture-raised and organic.
Be mindful of your carbohydrate intake. As this varies for each person, I can help guide you to find an amount that is suitable for you.
Eliminate all processed sugars and instead opt for whole fruits, honey, maple syrup, dates, and stevia. Although these are natural, they should still only be consumed in small amounts.
Eat a good quality source of fat with each meal (1-2 TBSP) such as avocado, olive oil, coconut oil, nuts, seeds, and coconut yogurt or cream.
Bulk up your meals with low calorie, non-starchy vegetables.
Focus on eating mindfully. Put away your phone, turn off the TV and enjoy each mouthful.
Chew your food 20-40 times before swallowing.
Finish eating by 7pm and enjoy the benefits of a 12 hour overnight fast.
Leave 3-4 hours between each meal/snack.
Do a weekly shop up to fill your fridge and pantry with the ingredients needed to create healthy meals for the week. Bonus points for shopping at your local, organic Farmers Markets.
Follow the “cook once, eat twice” rule, by making double the amount for dinner so you have leftovers for lunch the next day.
Enjoy two Flex-Meals a week where you can eat whatever you like. This balanced approach ensures that you don’t feel deprived or anti-social, so you can continue following this food philosophy for life.
With love, Siena x
Image + Recipe: Donna Hay - SPICY QUINOA FALAFEL WRAPS with Zucchini Tzatziki