5 tips to cut your food waste in half

5 tips to cut your food waste in half

Moldy strawberries. Soggy herbs. Yellowing greens. Soured milk. Mushy cucumbers.

This is my nightmare, exposed big-time during this pandemic.

Is it just me, or are you dealing with a lot more food waste lately?

Unless you have a flawless system of food storage and meal planning (or make multiple trips to the store each week), I’m going to assume that your fridge currently looks like mine: cluttered (because I’m buying too much) and overwhelming (because I can’t get thru it quick enough!).

Look, no one wants to waste food. It just happens.

But not only is it like throwing your paycheck in the trash; food waste is also terrible for the environment, contributing to a large portion of greenhouse emissions globally.

Here are some stats that rile me up:

Can we agree this is not sustainable – morally, environmentally or economically?

Turns out, food waste isn’t great for optimal health either (hint: much of what we regularly throw out is good for us)!

But did you know you can cut your food waste in half, just by making simple tweaks to your daily food prep?

Here are 5 SImple tips to get started.

#1. Put down your peeler. 

Seriously, you don’t need to peel everything (especially if you’re buying organic). The peels contain plenty of fiber and nutrients, so for the love of laziness, please stop. Buy yourself a veggie scrubber instead.

Veggies you should stop peeling immediately: Organic potatoes, sweet potatoes, mushrooms (who knew this was a thing?!), carrots, turnips, parsnips, radishes, cucumbers, asparagus, zucchini, winter squash (last I checked, the peel was edible) and ginger.

If you must peel, I have three words: veggie peel chips. You’re welcome.

#2. Use the whole plant.

Eating “root to leaf” is not only smart from an economic, environmental and nutritional perspective, but also adds variety, texture and excitement to your meals.

Please don’t toss:

  • Stalks and stems: The stalks of dark leafy greens (including kale, chard, mustard and collard greens) and stems and leaves of broccoli and cauliflower are not only edible, but also full of fiber, nutrients and crunch. Instead of wasting them, chop them finely and saute them first before you cook the leaves or florets.
  • Leek greens: Chop finely and saute or add to tray bakes for added flavor and depth.
  • Fennel fronds: These make a delicious garnish on salads and soups, or can be blended into a smoothie. Or you can saute them in butter for a simple yet tasty side dish. 
  • Radish, turnip or beet greens: These leaves contain more nutrients than the root themselves, specifically potassium and dietary nitrates that are required for healthy blood vessels. I saute them with a bit of garlic, salt and a squeeze of lemon.
  • Carrot tops: Make a pesto or chimichurri., or use instead of parsley in any recipe.

#3. Save your scraps!

There will be scraps. Here’s a few hacks to get the most out of them:

  • Citrus peels – Use them as DIY cleaners or infusing olive oil. I now chop them finely and add them to tray-bakes, stews  and pilafs for the element of surprise (shh, don’t tell my husband). Throw them in your smoothies with the rest of the orange (peel, pith, seeds and all) for added vitamin C and bioflavonoids (antioxidants). Or brew up a lovely orange peel tea with rosemary or other herbs.
  • Egg shells – Use as fertilizer. We’ve been throwing them into our makeshift compost (cough cough garden) along with coffee grounds and other scraps. Fingers-crossed, they will turn to compost eventually. If not, they’ll add nutrients to the soil. 
  • Leftover cheese: In her book Simplicious Flow, Sarah Wilson recommends taking your odds and ends of cheese, chucking them into a food processor with garlic, olive oil and leftover white wine, and blending it all up for a quick dip. Sounds delicious huh? 
  • Teabags: Reuse as many times as you can – then add them to your garden (roses love tea apparently).
  • Banana peels: Believe it or not, banana peels are edible, and eaten in different parts of the world. Apparently you can use them to make bacon, smoothies (high powered blender only), stir-fries, curries, and banana bread. I will try it and report back. 
  • Miscellaneous: Add all your scraps (including onion peels, woody stems and wilted herbs) to a freezer bag, and once full, make a broth or stock. Sarah Wilson has a fabulous recipe for stock that involves blitzing 6-8 cups of scraps in your food processor along with 1 tbsp extra-virgin olive oil, 2 tbsp ACV, 1/3 cup sea salt + mushrooms, onion, garlic and herbs – which she then freezes in a jar and uses for stock.

#4. Regrow your greens!

Go beyond the current obsession of regrowing your scallions. Did you know you could do the same with lettuce, bok choy, fennel fronds, celery and leeks? What’s more, you can grow sweet potatoes out of their sprouted nubs – simply put them in water, let them grow roots, and replant them in soil). Check out all the other plants you can regrow from veggie nubs.

Who knew you could get that much mileage out of one grocery shop?

#5. Upcycle your leftovers.

Turn last night’s dinner into today’s star meal. I’m a big fan of throwing an egg on anything and calling it breakfast.

But if this ain’t your thing, here are other ways to use your leftovers:

  • A frittata – all you need are leftovers (anything from salad to pasta) and 6 eggs. Get creative.
  • Grain “Buddha” bowls – a bit of grain, leftover protein, greens and a bright herby dressing on top.
  • Soup – perfect for using up chopped veggies, wilted greens or herbs, extra stock or even grains.
  • Shepard’s pie – use any roasted root veg for the top layer of mash, leftover grains, lentils or even curries in your base.
  • Burritos – chuck yesterday’s curry, rice, avocado, cherry tomatoes, a dollop of yogurt, a handful of spinach and hot sauce into a wrap and call it a quick and dirty dinner.

Want more leftover ideas? Check out this list from The Every Girl.

What tips and tricks do you use to cut your home’s food waste? Let me know in the comments below!

xo

Small-batch Flourless Espresso Brownies

Small-batch Flourless Espresso Brownies

OMG. I don’t normally rush to post a recipe right after cooking, but here I am, still swooning over possibly the best brownies I’ve ever made.

Granted, my track record of brownie making aint that impressive (considering the last time I made them was two years ago).

But, hel-lo.

These brownies are quite simply, to die for. They’re:

    • flour-less (I’ve been baking with nut- and seed-flour lately with delicious results).
    • sinfully chocolatey (with cacao powder AND chocolate chips).
    • the perfect balance of bitter-sweet (with a tinge of espresso).

And they’re small-batch (perfect for that quick-hit chocolate craving).

Because the recipe only makes 8 brownies, you’ll be tempted to eat it all in one go, but try not to.

Savor these brownies. Eat them slowly. Relish the wholesome, ooey gooey textures. And if you can bear to, share them with your neighbors.

The idea for these brownies came from Ambitious Kitchen’s Small Batch Paleo Almond Flour Brownies with Raspberries. I loved the idea of a small-batch brownie recipe, and one made completely with nuts (and no weird gluten-free flour blends) seemed too good to be true.

So, I’ve been trying to find an excuse to make them this entire lock-down.

But the longer I waited, the more this recipe evolved (you know me, I can’t leave a recipe alone).

I finally decided to make them for my dad’s birthday (my dad’s a chocolate monster; and yes, he might be in a different country, but a girl can still celebrate!).

So, here are the tweaks I made.

#1. Blitzed almonds and pumpkin seeds (pepitas) instead of almond flour. I don’t normally buy almond flour and instead grind raw unsalted almonds into a fine flour-like substance. I’m also a bit stingy with my raw almonds (especially in times like these, when grocery store trips are limited), so I used an almond-pumpkin seed blend, which totally worked.

#2. Maple syrup instead of coconut sugar. The recipe uses 1/3 cup coconut sugar. I used a little less than 1/4 cup maple syrup because that’s what I had at home. I don’t love overly sweet desserts, and this quantity worked well for me, but you can adjust it if needed.

#3. Espresso instead of raspberries. Since it was my dad’s birthday, I wanted something that represented him. And if there’s anything my dad loves more than chocolate, it’s coffee. So I swapped out the berries for 1.5 tsp of a strong espresso powder. I also added chocolate chips, a handful of walnuts and garnished with more pumpkin seeds.

Et voila – here it is, a dense, moreish, nut & seed-filled caffeinated masterpiece.

Hope you love it as much as I did (and if you make it, don’t forget to share and tag me!). xo

Small-Batch Flourless Espresso Brownies

These gluten-free brownies are adapted from Ambitious Kitchen's Small Batch Paleo Almond Flour Brownies with Raspberries. They're chockful of nuts, seeds, chocolate and espresso, and make an ooey, gooey, wholesome treat!
Prep Time15 mins
Cook Time25 mins
Cooling time5 mins
Course: Chocolate, desserts, snacks, Sweets
Cuisine: all
Keyword: brownies, chocolate, espresso, flourless, gluten-free, nuts, seeds
Servings: 8 brownies

Equipment

  • Loaf tin

Ingredients

  • 1/4 cup unrefined coconut oil
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • 1 egg (room temperature)
  • 1/3 cup raw almonds
  • 1/3 cup roasted pumpkin seeds (or raw almonds)
  • 3 tbsp unsweetened cacao powder
  • 1/8 tsp baking soda
  • 1/4 tsp sea salt
  • 1 1/2 tsp espresso powder

Optional (but recommended)

  • 1/4 cup chocolate chips
  • 1/4 cup walnuts
  • 1 tbsp pumpkin seeds (to garnish on top)

Instructions

  • Preheat oven to 350 degrees F. 
  • Line a 8X4 inch loaf pan with parchment paper. (The original recipe provides an option to make it in two 5-inch skillets, so if you want to try that instead, refer to the Ambitious Kitchen recipe).
  • Place a small saucepan over low heat, add coconut oil and maple syrup and stir until the coconut oil is completely melted. The oil will be separate from the maple syrup at this point.
  • Set aside to cool for just a few minutes, then transfer to a medium bowl and whisk in the egg and vanilla extract until smooth.
  • Next, in a food processor (I used a hand-held food chopper), blitz the almonds and pumpkin seeds together until the texture resembles sand. You don't want it to become clumpy or turn into paste, so don't go crazy with this!
  • Add the other dry ingredients - raw cacao, baking soda, sea salt and espresso powder to the ground nut-seed mixture. Blitz once so they mix together (you ca do this in a separate bowl if you like, but why dirty another bowl?).
  • Add the dry ingredients to the wet ingredients slowly and mix with a wooden spoon. The batter should be quite thick.
  • Drop in the chocolate chips and walnuts, and combine gently.
  • Now pour the batter into the parchment-lined loaf pan. Tilt the pan so the batter is evenly spread, then garnish with the remaining pumpkin seeds.
  • Place in the preheated oven for 18-23 minutes, or until the edges are set. Under-bake these brownies, so they remain fudgy once they cool down.
  • Once you take it out of the oven, let cool for about 5 minutes, then remove from the pan and let cool on a wire-rack, another 5-10 minutes (trust me, it's easier to cut once they cool down).
  • Cut into 8 brownies, and tuck right in. <3

Notes

  • Almond meal is not the same as almond flour. The original calls for almond flour, and I used to mix of almond & pumpkin seed meal (blitzed). It totally works.
  • I used a little less sweetener than the recipe called for. I tend to enjoy sweets that are less sweet, and in the bitter-sweet spectrum of chocolate, I gravitate towards the bitter end. The brownies was sweet enough for me (especially once you add chocolate chips). Don't knock it till you try it!
Savory Roasted Pumpkin Cashew Dip (Vegan)

Savory Roasted Pumpkin Cashew Dip (Vegan)

I made this dip as a snack for my Spring into Balance stress-management workshop on March 7th at Willow Glen Yoga. The photos could be better, but I’ll update them the next time I make it.

The idea for this dip was planted in 2012, during my first visit to Australia to meet my future in-laws. My Aussies have an afternoon ritual called “Cheers Beers.” It’s like afternoon tea, or chai-time; but instead of chai, you have beer; and instead of khari biscuits and chivda, you have chips, dips and cheeses. Instead of musing about the weather and cricket, you muse about the weather and cricket with an Aussie accent.

As you’d expect, I was there for the snacks. In particular, there was a roasted pumpkin, cashew and parmesan cheese dip that checked all the scrumptious boxes for me. It was savory, nutty, slightly cheesy and very addictive. I couldn’t get enough of it!

As I loaded up my cracker with a dollop of this deliciousness for the 37th time, I began to wonder how sustainable this dip addiction was. My time in Australia was running out, and since there was no feasible or legal way to take this dip home with me, I knew I’d have to figure out how to recreate it back in California.

Then, as is often the case (blame it on jet lag), I forgot all about the dip until I went back to Australia two years later.

So, there I was in December 2014, scanning the Queensland supermarket aisles for “Cheers Beers” snacks, when I vaguely remembered a “pumpkin-cashew dip” and became obsessed with finding it. But as luck would have it, they’d stopped selling it. And since I could no longer locate the original ingredients, I had to rely on my memory to piece it together.

So, here it is – my version of “the dip.”

It contains:

    • Roasted butternut squash
    • Pumpkin seeds
    • Cashews
    • Pecans
    • Nutritional Yeast
    • Garlic
    • Rosemary
    • Extra-virgin olive oil

The combination of flavors makes it comforting, yet dangerously addictive.

But what makes it useful for stress?

First, all winter squash is rich in beta-carotene and vitamin C – which are antioxidants and helpful for lowering oxidative stress. Next, most nuts and seeds (particularly pumpkin seeds) are rich in zinc, another key antioxidant beneficial during times of stress, along with magnesium (a relaxant), along with an ideal nutrient profile for blood sugar regulation – namely, fiber, protein and healthy fats. Nutritional yeast (AKA hippie fish food) is not only full of B-vitamins which are helpful for energy production, stress reduction and a healthy nervous and immune system) but also tastes like cheese and what could go wrong with that? Finally, rosemary ranks high on the antioxidant scale (ORAC) and garlic is both anti-viral and anti-microbial (helpful for the immune system).

You can find the seeds and nuts in any health food store, in the bulk bins or packaged snacks section. You’ll also find the nutritional yeast in most health food stores in the seasoning section (although it may not be available in every country). Or you’ll find it in a bulk bin. Either way, you can start with the Bragg’s brand of nutritional yeast (if available).

While this is not quite the Aussie pumpkin-cashew dip I remember, it’s the dip of my dreams and I hope you’ll enjoy it. xo

 

Savory Roasted Pumpkin Cashew Dip (Vegan)

This dip is a stress-busting, nourishing and highly addictive snack that comes together quickly once you have all the ingredients. I whole-roast a pumpkin/butternut squash for easy meal-prep during the week, but you could use steamed pumpkin instead.
Prep Time10 mins
Cook Time5 mins
Servings: 2 cups

Equipment

  • Food processor or hand-chopper

Ingredients

  • 1.5 cups roasted butternut squash (any winter squash or pumpkin will work)
  • 1 clove garlic
  • 1/4 cup pumpkin seeds (shell-free)
  • 1/2 cup raw pecans
  • 1/4 cup raw cashews
  • 2 tbsp nutritional yeast
  • 1 tbsp fresh rosemary leaves (more if needed)
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp sea salt (more if needed)

Optional

  • 1 tsp paprika
  • 1 tsp lemon juice (if needed)

Instructions

  • Put all the ingredients into a food processor. If using a hand-chopper, start with the oil, garlic, rosemary and sea salt to make sure it gets mixed in properly.
  • Blend until smooth. Taste and adjust the seasoning if needed.
  • Serve with crackers or veggie sticks.
The Best Damn Kale Salad

The Best Damn Kale Salad

We’ve all had that one friend from high school or college who’s a bit of a pain the first time you meet them. Annoying, obnoxious, maybe even a bit of a bully. Yeah, you know that person.

But then something crazy happens. You have an unexpected bonding moment. You share a laugh or an inside joke. And this annoying obnoxious person suddenly becomes your closest friend, even decades later.

Well, kale is THAT friend. And this salad is THAT bonding moment.

It’s true! In fact, I will go as far as saying this salad will change the way you look at kale FOREVER.

This kale salad is like the little black dress of salads. Dress it up, dress it down. Treat it like the main event, or a sexy side. Make it for a cocktail party, or a school BBQ. This salad is a classic, and will surprise both the kale-lovers and cynics in your life.

Don’t believe me? 

Take it from my kale-hating friend who now texts me pics of her kale salad remains along with the caption “#winning.”

Or the longtime kale fan who found this recipe “life-changing!”

Or the kids who’d clamber to make this salad anytime it was on the menu at their school’s food lab program. BTW, kids LOVE making this salad – you’ll see why below.

Or, from the lady who approached me at a wedding in Ireland last summer – just to share how often she now makes this salad (…ever since I made it at a BBQ six years ago)!

And then there’s my mom who asks me for the recipe once every 6 months, even though, “Hi mom, it’s in your emails! Love you.”

This recipe is for you, if you’ve never had kale before and want to know what the big deal is. It’s for you, if you’ve had kale before and were traumatized by the experience. It’s for you, if you LOVE kale, and can’t get enough of it. And it’s especially for you, mom.

Why I’m hooked on this recipe

(and you will be, too!)

It is:

    • Basic: Only needs 4 ingredients (kale, extra-virgin olive oil, sea salt and lemon) and 10 minutes to throw together. The rest of the ingredients are extra.
    • Delicious: The secret to life-changing kale? Massage it with your hands! Yup – with olive oil and sea salt, you give your kale the spa treatment it deserves; taking it from tough guy to softie in a matter of minutes. Scientifically, massaging it breaks down the kale’s cell walls, making it tender, flavorful and a dream to eat (massaging is also incredibly therapeutic – which might explain why kids love making it too!).
    • Timeless: Make it all year long, and dress it up according to season and your preferred toppings. In the summer, I keep it light, with avocado, mango, berries or stone-fruit. In the winter or fall, I add roasted butternut squash, beets, walnuts, pomegranate or cooked quinoa. I’ve included some variations in the recipe notes, but the one in the picture has cooked quinoa, sliced mandarins, and pumpkin seeds.

Plus, it makes kale a rare treat!

Kale is a dark leafy green veggie from the Brassica or cabbage family (also called cruciferous). Like others from this family, kale is excellent for liver health. It not only has significant cholesterol-lowering abilities, but also contains anticancer “glucosinolates” that help break down and excrete toxic metabolites from the body. Kale is also rich in immune-boosting and antioxidant nutrients like vitamins A & C, as well as anti-inflammatory ones like vitamin K.

If you haven’t ventured into the kale camp yet, this recipe will ease you in. Go nuts with it, make it your own, and don’t forget to tag me if you try it! xo

The best damn kale salad

This is my basic recipe for raw kale salad involving 4 ingredients and less than 10 minutes. Check out the variations in the notes for optional toppings.
I first discovered the massaging technique in 2011 thanks to this recipe: http://happyfoody.com/2008/02/12/raw-kale-avocado-salad. I've made a few minor tweaks, but you can refer to this recipe for further inspiration.
Prep Time10 mins
Course: Salad
Cuisine: all
Keyword: kale, main, raw, salad

Equipment

  • Large salad bowl.

Ingredients

  • 1 bunch kale (any variety)
  • 1-2 tbsp olive oil (extra virgin preferred)
  • 1/4 - 1/2 tsp coarse sea salt (not table salt)
  • 1/2 lemon or lime (juiced)

Instructions

Basic recipe

  • Thoroughly wash and dry the kale, then separate the tough stalks from the leaves. I do this by tearing the leaves off. Keep the stalks for another recipe or to use in homemade stock.
  • Chop the leaves into bite size pieces, then place in a large bowl.
  • Drizzle with olive oil and sea salt.
  • Get your hands in there and massage the leaves for about a minute. By the way, this is great to do with kids!
    The leaves with reduce (almost by half) when you massage them. You'll notice the kale starting to glisten and break down, and your fingers might even look a little green (due to the chlorophyll). This means it’s working!
  • Now, add the lemon or lime juice and continue to toss gently with your hands.
  • Taste it, and add a bit more salt or lemon/lime juice. It should taste pretty good.
  • Add optional toppings (listed below), or eat immediately (I dare you to stop)! This kale salad can be stored in an airtight container in the fridge for 2-3 days.

Notes

Start with 1/4 tsp sea salt and add more if needed (for flavor).
If you're adding a lot of toppings, you may need more lemon/lime/other citrus juice for acidity (otherwise the kale can taste a little flat). 

Optional topping ideas:

  • 1/2 cup blueberries + 1/2 cup pomegranate seeds + 1/2 cup walnuts (or other nuts)
  • 1/2 cup cooked quinoa + 1 cup cooked chickpeas + 1 cup grated carrots
  • 1 chopped mango + 1 cup cooked beetroot + 1/4 cup pumpkin seeds (or other seeds)
  • 1 cup cherry tomatoes + 1/2 avocado (mash this in with your hands) + 1/4 cup chopped almonds.
  • 1/2 cup caramelized onions + 1 cup roasted butternut squash + 1/4 cup chopped dates
What’s the missing link in your diet?

What’s the missing link in your diet?

You’ve heard the expression “the whole is better than the sum of its parts,’ but how often do you associate it with your diet?

Well, a major study published last year might help you connect the dots. Analyzing mortality trends across the globe over a 27-year period, the study found that in 2017, a sub-optimal diet led to 22% of all adult deaths globally and 15% of “disability-adjusted life-years” caused by cardiovascular disease, cancer and type 2 diabetes.  In particular, the study singled out diets “high in sodium” and “low in whole grains, fruits, vegetables, nuts and seeds” as contributing to these diseases.

This might seem like old news to you; but my biggest takeaway was this:

What you don’t eat is just as important as what you do eat.

Or as CNN so eloquently put it: “What we aren’t eating is killing us.So, while you might avoid junk, trans-fats, refined carbs or sugar, my question (and I ask this with love) is: What do you eat instead?

Your body is designed to be a well-oiled machine, running with the help of a balanced and diverse diet, water, exercise and sleep (physiologically speaking) – and every piece of the puzzle is as critical as the next.

Think of your body like your car. You might pump premium gas into it so it runs smoothly, but if you stopped filling it up with coolant, you’d see the warning lights come on pretty quick. And if you don’t fix it, your car will eventually overheat, suffer permanent engine damage, and break down. 

Similarly, here are the types of warning signs your body might send if it’s missing something critical:

  • High blood pressure – a sign you may be low in potassium (found in leafy greens and most veggies).
  • Excess cholesterol – a sign of low fiber (found in whole grains, beans and vegetables). It could also mean your liver needs more TLC with antioxidant-rich colorful foods, bitter greens and anti-inflammatory spices.
  • Anxiety, irritability or depression – possible signs of insufficient protein or an amino acid imbalance.
  • Being prone to allergies or illness – could mean an imbalance of gut flora, or in particular, having insufficient good gut bacteria to ward off pathogens.
  • Joint pain – may highlight insufficient anti-inflammatory omega-3 fatty acids (found in fatty fish like salmon, mackerel, sardines, and in walnuts, flax seeds and chia seeds).

One missing link can affect everything from how your body digests food, to how it absorbs nutrients, to how it produces energy, gets rid of toxins and regulates inflammation.

So the first step to address this is to ask yourself:

“What am I missing out on?”

That’s right, put your FOMO hat on. Because I guarantee – regardless of how well we think we’re eating, we could all do better. It’s easy to get stuck in the same patterns – eat the same breakfast – reach for the same cups of coffee or herbal tea – buy the same vegetables – I get it.

Here are 6 simple questions to help you identify potential gaps:

1. Am I eating all major food groups?

Does your diet include a balance of high-quality protein sources (meat/fish/eggs/lentils/beans), healthy fats, whole grains, nuts, seeds, fruits, vegetables and herbs & spices?

For vegans or vegetarians, this could mean – am I getting the right amount of protein and fats (anti-inflammatory omega-3s) that are typically more accessible in animal protein?

For those on low/no-carb, high-protein or high-fat diets, this could translate to – am I getting enough fiber, antioxidants and enzymes to keep my motor running, pooper clean and liver happy?

If you’re new to veggies (or partial to a select few…cough cough fries), you could ask – am I getting a good mix of the crunchy, dark leafy and starchy?

2. Am I including a diversity of colors?

A diverse range of colorful fruits, vegetables, herbs & spices = different antioxidants = broader protective mechanisms = stronger immune system = more excitement in your life!

3. Am I getting a good mix of raw and cooked foods?

Raw fruits and veggies provide enzymes and antioxidants needed for various metabolic actions in your body, including energy production and minimizing oxidative stress. Similarly, cooking certain foods can make their nutrients more available (for example the lycopene and beta-carotene in tomatoes becomes more potent when they’re cooked in olive oil).

4. Am I eating fermented foods?

Foods like raw sauerkraut, kimchi, miso, tempeh, kombucha and kefir are not some new-agey fad but have been around for centuries! Fermenting is how raw foods, along with their vitamins, minerals and enzymes were preserved back in the day. As they ferment, these foods become more digestible and in turn help your body absorb other nutrients more efficiently. Did I mention they’re also fantastic for gut health?

5. Am I reaching for real whole foods 90% of the time?

This is opposed to processed foods which includes anything from bread and pasta to salami, burgers, meat substitutes, muffins, chips and crackers, and yes – even supplements. Real foods are the real deal and your body knows this too. See my post on real food for more.

6. Am I drinking enough water?

That’s right – water is a major blind spot when it comes to diet. Since 70% of your body is made up of water, your cellular health depends on it! Drinking water helps your body absorb nutrients, process and eliminate waste, relieve stress, regulate your body temps and more.

How much water to drink? A good rule of thumb is to divide your weight (lbs) in half and drink that many fluid ounces of water (so if you weigh 150 lbs, you’d be guzzling roughly 75 fluid oz/day) – and more if you’re physically active. Does that sound like too much? Well, the good news is: you could drink less if you eat lots of fresh fruits and crunchy veggies! Even better, drinking your greens (smoothies and juices) and herbal teas totally count.

So, how did it go?

If you answered “Yes” to all the questions above, BOOM. You’re doing great – toss that FOMO hat aside.

But if you answered “No,” to any, it’s time to take inventory. Don’t over-analyze. Remember, it’s never too late to introduce diversity and balance into your daily routine. Start slow with one food group, one new colorful fruit or vegetable, or one type of fermented food. If you’re missing any, just add it to your grocery list for next week.

You’ve got this.

And if you’ve got questions or need my help, send me a note!


References: 

Bosely, S. (2019, April 3). Bad diets killing more people globally than tobacco, study finds. The Guardian. Retrieved from: https://www.theguardian.com/society/2019/apr/03/bad-diets-killing-more-people-globally-than-tobacco-study-finds?

LaMotte, S. (2019, April 3). What we aren’t eating is killing us, global study finds. CNN. Retrieved from: https://www.cnn.com/2019/04/03/health/diet-global-deaths-study/index.html

Gallagher, J. (2019, April 4). The diets cutting one in five lives short every year. BBC. Retrieved from: https://www.bbc.com/news/health-47734296