Healthy Mama Magazine Issue 7 - January 2015 | Page 45

Starting the

By Chef Kate

INSIDE

OUT

New Year

from the

Why? Greens keep your body alkaline,

Let’s Move Towards...

fresh and alive, energizing your cells to
perform at their best!

Leafy Greens: Steam or sauté a variety of mixed greens. Add finely chopped raw
greens to soups and salads. Make big salads with lots of veggies. Try different kinds
of salad greens. Use a little oil, fresh citrus j uice, herbs and sea salt or coconut aminos for dressings.
Add greens (about 1 – 2 handfuls) of either kale, spinach, silverbeet (chard) or fresh herbs to your smoothies.

Fruits and Veggies: Eat a wide
variety of fruits and veggies.
Have 1 – 2 portions of fruit a day
to start with. Eat avocados and
more raw veggies like zucchini,
cucumber, celery and carrots.

Root Veggies: Try all
kinds. I especially like
sweet potatoes, beets,
parsnips, and carrots.

Whole Gluten-free Grains:
Try quinoa, teff, millet, brown
or wild rice. If you discover
you have trouble digesting
grains perhaps omit all grains
from your diet for a month.

listen
to your
body!

Beans and Legumes: Make soups with beans, legumes and tons of healthy veggies. If you have trouble digesting these,
try eating raw sprouted legumes and see if they agree with you.

What
makes your
belly feel
good?

Nuts and Seeds: Eat small amounts of raw, soaked/activated nuts and seeds.

nuts?
ate your
iv
tective
Why act
re is a pro

Lean Proteins: Have high quality proteins including eggs,
fish, chicken, lamb and other game meats and a little beef. There are
vegetarian choices for protein such as beans, legumes, nuts, seeds and grains.
Veggies also contain protein. I don’t recommend tofu or most soy products. I do use
tamari sparingly, but prefer coconut aminos.

Why no soy? Most soy products are highly processed and GMO and for many including
myself not easily digestible. Fermented (organic) soy products are easier to digest and
for some people ok to consume in small amounts. There is much research on both side
of the fence about soy both pro and con I encourage you to do your own research and
also see how eating it makes you feel.

Why? Good quality, cold pressed oils high in
the omega’s are essential for your cells to move
around freely carrying nutrition to your organs
and carrying wastes out. A diet void of nutritious
oils leaves you feeling sluggish as the nutrition
you’re eating is not actually making it to your
organs! Not to mention how your hair, skin and
nails will LOVE and drink up the oily goodness
bringing out your natural gorgeousness.

, the
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Healthy Oils: Choose a high smoke point oil for cooking. Use coconut
oil in raw treats and virgin olive, avocado or sesame oil for salads. Also add
good quality fish oil, chia seed oil or Udo’s 3 6 9 oil blend to your diet.

Nutritional Boosters: Try adding some of these to your smoothies.
Spirulina and other green powders, raw cacao powder, cacao nibs, chia seeds, coconut oil, maca
Why?
powder, acai powder, coconut water and
Look out for a future
protein powders (I use pea or hemp).
issue from The Goodness
where we’ll delve into the ins
Sweetness: Stevia is my number
and outs of sugar...why it’s good,
one personal choice, but I also use
why it’s bad, what’s all the fuss?
limited amounts of coconut sugar, coconut nectar, raw honey, and xylitol in my
Bottom line, mostly all natural foods
recipes and suggest using them sparingly or omitting while doing the ‘lite cleanse’.
in their purest forms can be
Instead use rice malt syrup, dates, dried fruits and sweeter fresh fruits like bananas,
enjoyed in moderation. The closer
mangoes and pineapple to bring a natural sweetness to your dishes.
to nature you are, the better
for your natural body.

Let’s Move away from…

Genetically Modified (GMO) and processed foods, chemical sweeteners, alcohol, dairy (if sensitive),
gluten grains, wheat, breads, starchy foods like pasta, corn and potatoes, peanuts (if sensitive), processed fats like
margarine and other buttery spreads and sugar.
My biggest No No’s are beating yourself up, feeling guilty and negative thinking when you slip and make a less
than ‘perfect’ food choice.

MAG
45