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1. Healthy Lifestyle is MORE than just FOOD and EXERCISE. Think WHOLE-istic (Holistic Nutrition) which means trying different modalities that fit within your budget, lifestyle and personality to CREATE a balanced body = OPTIMAL MENTAL, EMOTIONAL and PHYSICAL HEALTH, VITALITY and ENERGY! Some examples but are NOT limited to:  

a. Essential oils

b. Dry skin brushing

c. Reiki/meditation/cards

d. Detox RELATIONSHIPS that don’t serve your higher self

e. Retreats

f. Listening to Podcasts

g. Taking workshops and courses offered by your holistic nutritionist 

2. Eat enough of the RIGHT FATS such as avocado, coconut oil, ghee, almonds, brazil nuts, walnuts, chia, flax, hemp, pumpkin and sunflower seeds, nut butters and olive oil (all should be organic, raw, unsalted). 

3. Drink about 2-3 liters of water a day (adults). Water hydrates, detoxes and helps move toxic waste out of our body.  It works hand in hand with fiber and they need each other for optimal elimination of waste. Make sure you drink pure filtered water and reduce consumption of water in plastic bottles as they are full of toxins which leach into the water called endocrine disruptors!  That’s right they increase estrogen but in an unnatural way “xenoestrogen”.  Instead, buy a glass or stainless steel water bottle and fill that!   ***Drink 1 hour BEFORE meals and 1.5-2hrs AFTER meals to have better digestion.  Drink any caffeine (coffee/espresso/tea) BETWEEN meals and away from food, preferably before 1pm to 2pm.

4. Organic Apple Cider vinegar helps with digesting food.   For optimal digestion, reduced bloating, burping, flatulence, acid reflux or stomach upset, try 1-3 tbsp of organic apple cider vinegar.  If it is too strong on its own, you can take it with ½ cup of pure filtered water. If this still doesn’t help then you might want to take digestive enzymes with hydrochloric acid.

5. Eat smaller amounts more often. Eat just enough to feel satisfied not stuffed!   Never wait too long to eat or you will over eat because you are starving.  Space your snacks and meals 2-3 hours apart. Before eating remember to give thanks for all this nourishing abundance and mentally think of food as “Eating to Live” NOT “Live to Eat”.

6. What counts as a serving of fruits & veggies?  Make them ORGANIC and eat a RAINBOW of them daily:

· 1 cup leafy greens, berries or melon chunks

· 1/2 cup fresh or cooked fruits and vegetables (broccoli, carrots, pineapple…

· 1 medium fruit or vegetable 

· ½ cup or 6 ounces natural, fresh 100% fruit/vegetable juice

· 1/4 cup organic dried fruit (sulfur free) 

Red: (tomato), watermelon, (red pepper), beets, strawberries, raspberries, cherries, grapefruit, pomegranate, apple, guava, red onion, persimmon

Orange/Yellow: orange, sweet potato, mango, winter squash, papaya, carrots, (orange peppers), tangerine/Clementine, nectarine, apricot, banana

Dark Green: swish chard, mustard or collard greens, avocado, asparagus, artichoke, bok choy, Chinese cabbage, watercress, kiwi, apples, avocado, okra, cilantro, basil, oregano, parsley, mint

Blue/Purple: blueberries, concord grapes, blackberries, plums

White: garlic, cauliflower, onions, ginger, radish, burdock root, Shiitake, Maiitake mushrooms

7. Consider how you prepare your food so you get the most NUTRIENTS out of them and cook from SCRATCH!.   Bake, broil, grill, roast and steam your food. Stir frying is acceptable but why not try broth or water instead of oil? Then sprinkle some good quality olive oil before serving…in the raw!

8. Think about protein in a new way.  Protein is essential for a healthy immune system, building and maintaining lean body mass, regulating the speed of digestion, and overall energy levels. As North Americans we eat lots and lots of animal proteins like deli meats, beef, poultry and pork. The typical American plate is 50% animal protein, 25% overcooked vegetable and 25% starch like white potatoes. Health advocates recommend reshaping our plates for balanced, healthy eating. Recreate your plate by shifting to 50% plant foods like vegetables or some fruit, 25% lean protein and 25% whole grain.

Examples of the Plant Proteins:
- Beans & Legumes (lentils, split peas, black beans, garbanzo beans, hummus, kidney beans)

- Nuts & Seeds (walnuts, almonds, pumpkin seeds, sunflower, flax, chia, hemp)

- Natural Nut Butters (almond, peanut-less)

- Soy Foods (edamame, tempeh, tofu, soy milk) all organic!
 

The Animal Proteins:

- Organic, cage free Poultry raised without hormones/antibiotics
- Grass Fed lean beef (bison, ostrich, buffalo) raised without hormones/antibiotics
- Organic eggs
- Wild caught fish (small are better as large fish are high in mercury!)
- Organic dairy products 

9. Adapt the 80-20 or 90-10 rule:  On holidays and special occasions like birthdays (which on average is about once or twice a month), I will drink a protein shake 30-60 minutes before the meal and then enjoy my special meal with family and friends.  I don’t feel guilty because I know 80-90 percent of the time, I’m eating healthy.  Plus, the more organic wholesome food I eat, the less I crave unhealthy food and I can now taste a huge difference in quality of food and how full I feel when eating plant-based and raw food. 

10. Rest & Re-energize:  while you are sleeping soundly (dark room, noise-free, electronic devices airplane mode or off) the body repairs itself and organs rest and take their much needed break from working so hard while we are awake!  What is most important is the time you go to bed which should be between 9:30-10pm (melatonin is highest here and wants you to sleep, while cortisol is highest in morning and that wants you to be energized and wake up).  You should aim for at least 7 hours continuous sleep and more if you are athletic or working out regularly.  I also strongly recommend doing some form of cardio and strength exercise and moving daily to get your heart pumping fresh blood filled with clean oxygen to your brain, skin, muscles, nervous system and other organs.  This can include but not limited to walking, jogging, a sport, gym, yoga, Pilates, dancing etc.   Try to get in at least 20 minutes/day but no more than 1-1.5hrs/day.  Try to workout before 6pm! 

Stephanie Bonetta

Holistic nutrinionist & oga teacher

Niagara-on-the-Lake, Ontario