Doctor, What Should I Eat?

10 easy principles to upgrade to healthy eating

Confused by all the changing nutritional advice you’ve been hearing over the past 30 years? Wondering what the heck is healthy eating for a woman over 50, anyway?

Me, too! At least, I was. I've spent years studying nutrition research and trying the latest recommended diets (actually, "ways of eating") with varying success. For over 30 years, I've been mildly obsessed with food and nutrition - not in a bad way! I love to shop for the highest quality foods, to spend hours (or minutes) cooking up a feast that's colourful, beautiful, healthy and delicious...then EAT IT! I love cookbooks and cooking shows - all things food, but with a 'food as medicine' theme!

Still, I wasn't 100% sure what the healthiest, most efficient and protective way of eating was for me. Then, relatively recently, I found two fantastic books written by medical colleagues that have really cleared away a lot of the 'noise.' These doctors are now gurus of mine; researchers who have no other agenda than to discover the truth about optimal nutrition and our food supply, and who honestly have our best interests at heart. In addition, they walk the path themselves – they practice what they preach.

Voilà!

Food, What the Heck Should I Eat? (2017) By Mark Hyman

The Diet Myth (2015) by Tim Spector

I use these books as guides on my ongoing search for the perfect way of eating for me. And I share them with you because I believe you will find them just as helpful.

As you know, we are all unique individuals and there is no one-size-fits-all diet. So, I recommend that you do a 3 month trial and error exercise with the following principles of optimal nutrition, tweaking your eating plan as you go based on your body reactions and how you feel.

It’s never too late to start nourishing your body! Even if you feel like you’ve spent a lifetime eating burgers and fries – your body will respond favourably to healthy changes - no matter what state you’re in or challenges you face.

I’ve put together this list of guiding principles, gathered from the research and writings of Drs Hyman and Spector, and from my own training and experience, to help clear up any confusion you might have about what you should be eating and why. Let’s get started!

Here are 10 easy principles to get you started on your path to vibrant health – inside and out!

EAT REAL FOOD

Avoid processed foods, chemical additives, preservatives, food colouring, and artificial sweeteners. The easiest way to do that is to avoid the middle aisles of the grocery store. Shop the coolers against the walls: fresh produce, meats and fish, dairy and frozen cases. I go into the middle aisles for cleaning products and cat food (arguable, I know – but he gets lots of home-cooked handouts too).

DRINK LOTS OF CLEAN WATER

A guideline I use to be sure I've had enough is watery-looking urine. Try adding some mineral water each day   - it's naturally alkaline, a bonus.

EAT REAL SUGAR, NOT ARTIFICIAL SWEETENERS

If you must sweeten – try to cut down and eventually cut out adding sugar. Buy unsweetened foods. Add your own…reducing the amount all the time. Too much sugar has a myriad of negative effects on our health. The sugar alternative that is “ok” is Stevia (a plant sugar) – but in small amounts. Personally, I don’t like it – it’s too sickly sweet. Coconut sugar is a little better – because it contains healthy minerals.

EAT A MOSTLY PLANT-BASED DIET

Your daily intake should be heavy on salads, and raw and cooked vegetables, including beans, legumes, nuts and seeds. Enjoy healthy sources of meat, chicken and fish in moderation.

EAT LOTS OF ORGANIC VEGETABLES AND FRUITS, ESPECIALLY BERRIES

They’re rich in antioxidants, fiber, and minerals like potassium and magnesium, low in pesticides and other toxins.

EAT WHOLE GRAINS IN MODERATION

Choose sprouted grains (breads will be in fridges or frozen section) for ease of digestion and higher nutrient value. Avoid gluten for gut health if you are sensitive to it (gas, cramping and bloating could be signs – always worth a trial of a gluten-free diet to see if symptoms resolve).

EAT HEALTHY SOURCES OF FISH, POULTRY, AND RED MEAT

Look for wild caught fish, free range poultry, and grass-fed beef. They’ll be less likely to be contaminated with antibiotics, hormones, and the toxic energy of factory farming (yuck).

EAT HEALTHY FATS

Forget a low fat diet - that is so 80s!! To control weight (by curbing hunger), lower cholesterol, have fabulous skin, hair and nails, and boost your immune system, eat avocados, olives and olive oil, coconut oil, wild caught salmon, butter (yay!), walnuts, and dark chocolate (yippee!!)

Taking your daily shot of coconut oil WITH your daily shot of fish oil boosts the amazing benefits of your heart and joint-protective omega-3 fish oil! Bonus!!

EAT GUT-HEALTHY FOODS

The health and balance of our gut flora is a new and exciting area of optimum health research. Eat bananas, cruciferous vegetables, blueberries, beans and fermented foods such as kimchi, sauerkraut, yogurt, tempeh and miso to support the beneficial bacteria and yeasts that live in our gut. (Read Dr Spector’s book for more.)

EAT SUPERFOODS

Almonds and pecans, avocados, salmon, flax seeds, turmeric, cocoa, chia seeds, and goji berries, to name a few, are foods jam-packed with antioxidants and healthy fats. Here's a longer list.

Short and sweet (or not) this is your RETREATmd prescription!

And, I highly recommend that you have both Dr Hyman and Dr Spector’s books on hand when you start making grocery lists and planning your meals for the week.