Shop on the perimeter of the grocery store was advice given by VVBW’s June keynote speaker, Christine Pierangeli, a certified master nutrition therapist. The most whole, nutrient-dense foods are found in these areas, according to Pierangeli.
Hosted at the newly opened Doubletree at Vail, the event featured Pierangeli’s presentation on the “Foundations of Nutrition,” and also a delicious and healthy dinner for the attendees.
There are no gimmicks or supplements to help eat a whole, nutrient-dense, real food diet, says Pierangeli. As the owner of Profound Wellness of Vail, she offers one-on-one nutrition counseling, “pantry rehab” and menu planning services. Pierangeli originally spoke at VVBW’s January 2017 event, and was so well-received she returned for another event. Attendees asked many thought-provoking questions and received a handout of the foundations of nutrition information.
According to Pierangeli, avoid prepackaged and processed foods, which can include vegetarian items like meatless crumbles. Focus on whole fruits and vegetables as your main source of carbohydrates, avoid added sugar and limit refined carbohydrates as much as possible. And don’t even think about eating Aspartame, an artificial sweetener that has been linked to a number of health conditions and should be avoided.
Other suggestions for healthy eating:
Eat Healthy Fats/ Avoid Trans-Fats
Ditch hydrogenated oils and look for extra virgin olive oil, avocado oil and coconut oil. Avocados, nuts and seeds are excellent sources of “good fats.” Avoid conventionally-raised meats and buy grass-fed, organic meats. Helpful Hint: An individual serving of meat, poultry or fish should be the size of a deck of cards.
Eat a High-Quality Protein with Every Meal and Snack
Keeping blood sugar in balance is the key to sustained energy and feelings of well-being, and adding a little protein with every meal and snack is so important. Think veggies and hummus or apples and almond butter for snacks. Salmon and veggies or eggs scrambled with mixed vegetables for meals are great options.
Eat Five to Seven Mini Meals Each Day
Make sure to eat breakfast within an hour of awakening, which will get your metabolism revved for the day, help balance blood sugar levels, and prevent the afternoon sugar/caffeine crash. Remember this simple phrase: Eat breakfast like a King, lunch like a Queen and dinner like a Pauper. BUT also eat some small snacks that include protein in between meals! Eating mini meals with keep the metabolism revved and the blood sugar balanced throughout the day.
Eat a Rainbow of Fruits and Vegetables with Each Meal
Fruits and veggies are loaded with antioxidants to fight free-radical damage and fiber for sustained energy and heart health. These should be the cornerstone of your healthy regime.
Drink At Least Eight 8 Ounce Glasses of Filtered Water Each Day
Clean water keeps you properly hydrated and supports detoxification. Add a squeeze or slice of lemon for extra flavor and detox benefits.
Buying organic eliminates pesticides, antibiotics, hormones and herbicides in your food. Organic also tastes better and provides more phytonutrients to support good health. Some items should always be organic, in order to receive the most health benefits. However, there are certain foods you can buy conventional. Helpful Hint: Check www.ewg.org for The Dirty Dozen (fruits and veggies to only buy organic) and The Clean Fifteen (fruits and veggies that you can be more lenient in buying organic).
Eat Probiotic Foods
A healthy gut microbiome is the key to good digestive health, which modulates immunity and helps fight disease. Good probiotic supplements can be found at some local grocery stores, pharmacies and health food stores. Probiotic foods include Kim Chi, miso, sauerkraut and Kombucha tea. Helpful Hint: Ask for Kent at Vail Valley Pharmacy in Edwards for info on probiotic supplements.
Drink Caffeine and Alcohol in Moderation
The highs and lows of drinking too much coffee and alcohol are deleterious to hormonal balance and optimal health. Limit it to one to two cups of coffee a day and two to four drinks a week.
You can view Christine Pierangeli’s “Foundations of Nutrition” handout here.