Let food be thy medicine and medicine be thy food.
– Hippocrates
I’m wishing you and your family a happy and healthy New Year as we move back into our normal routines from the holiday indulgences. As far as indulgences go, although we didn’t have as many treats as in previous years, the sugar levels were definitely higher that normal 😉.
With that in mind and the fact that many of you have asked for more nutrition information and I thought I’d start the year with the foundations. When you focus on the basics and get that right, you then have the power to add other healthy habits that will transform your energy, immunity, and vitality.
Here’s the formula for a perfect plate that heals:
- Protein: The building blocks for every cell in your body, supporting muscle repair, hormone production, and immune health. Think pasture-raised meats, wild-caught fish, eggs, or plant-based options like lentils and tofu.
- Healthy Fats: These nourish your brain, balance hormones, and keep inflammation in check. Include avocados, nuts, seeds, olive oil, and fatty fish like salmon.
- Fiber (Vegetables, Fruits & Sometimes Whole Grains): Fiber feeds your gut microbiome, stabilizes blood sugar, and supports detoxification. Fill half your plate with a rainbow of veggies and fruits, and opt for whole grains like quinoa or brown rice when needed.
Add in the facts that breakfast (savory versus sweet) is the most important meal, and eating seasonal and local food enhances this formula significantly and you’ve got a recipe for success.
What’s not on the menu? Ultra Processed Foods
These foods are filled with sugar, unhealthy fats, and artificial ingredients that disrupt your gut, spike your blood sugar, and drain your energy.
This year, I challenge you to focus on removing processed foods. If you make just this one shift, your body will thank you with better digestion, clearer skin, more energy, and fewer cravings, not to mention less weight.
Start with one meal a day. Ask yourself: “Is my plate filled with real, whole foods that nourish me?” Then build from there.
When you treat food as medicine, you empower your body to heal, thrive, and feel its best.
