If you Google, “How to eat healthy”, you’ll probably come up with a TON of different resources — many of them with some conflicting information.

There’s definitely no shortage of nutrition, health, & weight loss tips these days, but the problem is that there’s a lot of misinformation.

The 5 Life-Changing Nutrition Tips that I cover in this post are principles that my family & I personally live by.  I’ve also seen hundreds of patients in our natural health clinic implement these strategies, resulting in significant weight loss, less pain, less medications, & other amazing health transformations.

These principles are designed to give your body the nutrients it needs & remove the toxins from your diet so that your body can function & heal at the highest level.  

Whether your goal is to lose weight, gain energy, boost your metabolism, improve digestion, balance your hormones, become a fat-burning machine, or just live a healthier life — I know these nutrition tips will help you get there! ☺️

And to make these concepts even more actionable for you, I’ve created a “Healthy Eating Blueprint” that outlines these main nutrition strategies & walks you through exactly how to eat healthy, lose weight, & feel great!  Click below to download your free blueprint.  

(Speaking of weight loss — side note: If weight loss is one of your goals, I’d highly recommend checking out The Ultimate Guide to Healthy Weight Loss: Part 1, which dives into the nutritional aspects of losing weight even more specifically.)

Alright, my friend — let’s get into it!

1. Reduce or Eliminate Sugars & Grains 

If there is just ONE THING you take away from this post & take action on, I pray that it’s this!

If you’ve read any of my other posts about how to eat healthy, I’m sure you’ve heard me talk about sugar.  Sugar (& foods that turn into sugar — like grains) can lead to inflammation, weight gain, fat storage, hormonal imbalances, digestive issues, & many other health problems. 😬

Reducing or eliminating sugars & grains is one of the BEST things you can do for your overall health — not to mention for weight loss, gaining energy, stopping inflammation, balancing hormones, & reversing chronic health issues.

Refined sugars AND refined grains really have no place in a healthy diet.  That means your white sugar, white flour, white pasta, white bread, white rice, etc — and other refined sweeteners like corn syrup, high fructose corn syrup, brown sugar, etc.  You’ll want to eliminate these as much as possible.

There are some healthier options for sweeteners and grains.  Stevia, erythritol/Swerve, xylitol, organic raw honey, coconut sugar, & coconut nectar are some sweeteners I personally use & recommend.  If you’re going to consume grains, make sure they are whole grains (& sprouted is best).  

For a full run-down on healthy alternatives and how to healthify your favorite foods & recipes, click here!

Keep in mind that even some healthier sweeteners & grains (like raw organic honey, and whole sprouted grains) still turn into sugar in your body, which means they can still cause some of the same problems I mentioned earlier that refined sugars & grains cause.  With that being said, try to reduce all sweeteners & grains, or keep them in moderation.

Note: Do NOT replace refined sugars with artificial sweeteners (like aspartame, Nutrasweet, Equal, etc.).  These are arguably even worse than consuming refined sugar.  Stick to the healthier alternatives I mentioned above. 👍

When you eliminate or dramatically reduce your sugar intake, health miracles can happen!  I’ve literally seen people lose 20+ pounds in 30 days, get rid of chronic allergies, reverse diabetes, & even reverse cancer — yeah, it’s that powerful, & sometimes it’s that simple!  

I’m not saying that getting rid of sugar in your diet is going to “magically cure” anything — but i know without a shadow of a doubt that cutting sugar from your life is going to make you a much healthier person no matter what!

2. Fix Your Fats: Increase Healthy Fats & Eliminate Unhealthy Fats

When talking about how to eat healthy, one of my FAVORITE topics is FAT. 🤗  Partly because fatty foods are just sooo delish, and partly because it seems counter-intuitive & it’s very counter-culture these days.  

Most people believe the myth that eating a lot of fat makes you fat & sick — but the truth is that we NEED fat to burn fat & be healthy.  It all comes down to the SOURCE of the fat.

There are healthy fats, and there are unhealthy/damaged fats.  Healthy fats include things like:

• Avocados
• Raw nuts & seeds (sprouted if possible)
• Coconut products (oil, milk, butter, flesh, etc.)
• Organic, grass-fed butter
• Organic, extra-virgin olive oil
• Organic, grass-fed, full-fat, unsweetened dairy (A2 & raw if possible)
• Organic, grass-fed beef

Unhealthy fats include things like:

• Most vegetable oils (corn oil, soybean oil, canola oil, etc.)
• Margarine or butter-substitutes
• Any “hydrogenated” or “partially-hydrogenated” oil
• Roasted nuts & seeds
• Conventional, non-organic dairy
• Conventional, non-organic beef

If you truly want a healthy diet (& all the amazing health benefits that come from it), eliminating unhealthy fats is an absolute must.  And making sure you get PLENTY of the healthy fats is vital!

If you’re already getting amped up about eating healthy, losing weight, & feeling great, make sure you grab your free download of the “Healthy Eating Blueprint” below!  It’ll make implementing these nutrition tips a piece o’ cake, & it’ll help you stay health-conscious while meal planning, grocery shopping, & eating. ☺️

3. Eat High-Quality, Naturally-Raised Protein Sources & Eliminate Unhealthy Proteins

Protein is similar to fat in the sense that there are super healthy protein sources and super UNhealthy protein sources.

Unhealthy protein can have some serious negative effects to your health.  Here are some sources you should definitely stay away from:

• Conventional, non-organic beef, chicken, turkey, etc.
• Conventional, non-organic eggs
• Conventional, non-organic, low-fat/non-fat dairy
• Farm-raised fish (& atlantic fish)
• Shellfish (shrimp, crab, lobster, mussels, oysters, clams, scallops)
• Roasted nuts & seeds
• Soy (it’s an anti-nutrient, mostly genetically-modified, & wreaks havoc on your hormones & estrogen levels 👎)

Don’t worry, though — there are plenty of healthy, high-quality protein sources for you to incorporate into your diet:

• Organic, 100% grass-fed beef
• Organic, free-range chicken & turkey
• Organic, free-range eggs
• Wild-caught fish (especially pacific/alaskan)
• Raw nuts & seeds (& sprouted if possible)
• Organic, grass-fed, full-fat, unsweetened dairy (A2 & raw if possible)

There are 2 more specific high-quality protein sources that I want to highlight here:

• Grass-Fed Whey Protein: Helps decrease inflammation, detoxify the body, & supports digestion.  Made from 100% grass-fed organic whey, low-temperature processed, & sweetened with stevia.
• Bone Broth Protein: Specifically supports gut health, metabolism, muscles, joints, & healthy glowing skin!

Both of these come in a powder form, so they’re super convenient & easy to add to any smoothie for a quick, healthy snack or meal.  They’re also both made with the highest quality ingredients and healthy sweeteners (no added sugar).  Not to mention, they taste pretty bomb! 🙃

4. Increase Your Veggies, Raw Foods, & Probiotics

This one is pretty self-explanatory –> more veggies = healthier. 🤓

God created so many amazing, delicious vegetables, and there are endless combinations & ways to incorporate them into your diet — so you can really keep your diet fresh & appetizing, rather than bland & boring.

While you can definitely eat cooked vegetables in a lot of your meals, it’s even MORE nutritious & life-giving to eat RAW vegetables.  Raw foods have more nutrients (since they don’t lose any nutrients due to the cooking process), and they are easier to digest — allowing your body to utilize that extra energy on healing the rest of your body more efficiently.

Try to incorporate at least some raw vegetables into each meal.  One simple tip to do this is to make every meal into a “salad” — whether it’s a stirfry, a stew, some kind of meat dish, or whatever — you can almost always put it on top of a bed of raw greens to skyrocket your nutrient-content for that meal! 😊

Another way to supercharge your diet is to add some form of probiotics.  There are some good quality probiotic supplements, but ideally you should try to get most of them from whole-food sources.  

Raw sauerkraut, kimchi, kombucha, SueroViv (see below for more info on that!), Amasai, & organic, full-fat, unsweetened kefir or yogurt are great sources of probiotics.  Aim to add some probies to each meal for a healthy immune system & a happy belly! ☺️

5. Cleanse Your Body on a Regular Basis

Cleansing

Most health experts agree that people should do some sort of cleansing on at least a quarterly basis in order to reach & maintain our full health potential.

Cleansing can help you jumpstart your weight loss, improve your digestion, balance your hormones, boost your metabolism, & detoxify your body.  Sounds pretty awesome, right?! 🤗

One of my favorite cleanses is called the Suero Cleanse.  It’s a 3-day cleanse where you only consume SueroViv — a cultured whey beverage.  This drink is made from 100% grass-fed, organic whey, and is chock-full of beneficial probiotics.  

I also love the fact that it’s super convenient (no meal prepping, no dishes, no clean-up for 3 whole days — woohoo!), it’s delivered right to your doorstep, AND it’s probably the most affordable 3-day cleanse of this caliber that I’ve ever seen. 

I know you might be thinking — “3 days without any food?? Just this Suero stuff?!”  At first it might seem difficult — but believe me when I say that if i can do this, you absolutely can too!  (I’m like the biggest foodie I know, & I can be such a baby when it comes to not eating 😬…but I’m still able to complete this cleanse on a regular basis.)

Click here to learn more & order yours.

Intermittent Fasting

Aside from doing some sort of cleanse at least 4 times per year, another way that you can cleanse on a more regular basis is by intermittent fasting.  This phenomenon gives you a lot of the same benefits as cleansing, except for intermittent fasting is done on a daily basis.  

The basic idea is that you have an “eating window” of about 6-10 hours per day, and a “fasting window” of about 14-18 hours per day.  You’ll still eat the same amount of food (the point isn’t to restrict your calories), but in a shorter period of time.  This gives your body ample time each day to cleanse, detox, & rest your digestive system.

I personally have been intermittent fasting for over 5 years now, and I love the way my body feels & functions as a result.  However, for some people, intermittent fasting isn’t the best fit — so keep an eye on how your body responds to it.

Proper Hydration

Another insanely important (yet super simple) way to cleanse your body is to drink.enough.water!  So many of us walk around chronically dehydrated every day, which can cause fatigue, weight loss resistance, headaches, pain, brain fog, & so many other health issues.

Make it a habit to drink at least ½ your body weight in ounces of water every single day.  For example, if you weigh 160 pounds, drink at least 80 ounces of water each day.  

The easiest way I’ve found to do this consistently is to get a glass water bottle and figure out how many of them you’ll have to drink each day to reach your water goal (depending on how big the bottle is).  

In our example above, if you had a 20 ounce water bottle, you’d need to drink 4 bottles full of water each day.   

If you don’t have a goal & you don’t know what you’re shooting for (how many ounces of water you need to drink daily?), OR you don’t have a way to track your progress (a water bottle & knowing how many you’ll need to drink each day), it can be way too easy to skimp on water.

It’s also important to drink PURE water every day.  Tap water is often full of chlorine, heavy metals, & even traces of medications! 😳  I recommend investing in a reverse osmosis water filtration system for the purest & highest quality water.  But even a water filter pitcher or a water filter for your faucet is better than nothing!

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How to Eat Healthy

I know that if you apply the 5 nutrition tips above, you WILL see amazing results with your health!  I want to make it as easy as possible for you to eat healthy, & I want to do whatever I can to help you take action right away.  

That’s why I created the “Healthy Eating Blueprint” for you!  Click below to get your free copy if you haven’t already.

I’m so excited for you & your health journey! 💜

Which of these nutrition tips are you going to implement first? (Or are you a go-getter that’s going all-in with all 5 of them right away?!) 🙃

Leave a comment below — I’d love to hear from you & encourage you! 

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