In terms of nutrition, it’s so hard to figure out what’s “in” right now and what is “out.” Remember when fat was out? Instead we’d opt for nonfat, low-fat, or better yet FAT FREE. Well now it’s totally in and research has proven it’s important for our diet. This week Joshua Rosenthal of IIN shared this: “In science people agree, in nutrition no one agrees.” Wow, isn’t that the truth! What’s “in” and “out” is ever changing. There’s always a new fad. Nutrition is an evolving science. So again, the concept of bio-individuality is SO important. It’s about listening to your body and what works for you. I’m no longer worried about what my friend or relative is eating or doing because I am NOT them. I support their choices, but I know that my body is different and operates according to what I need. This means that what might have worked for me yesterday, might not work for me today. I also refer to this as intuitive eating. LISTEN to your body, it knows more than you think!
Are you getting enough Vitamin L? We focus on Vitamin A, C, and D, but what about L (LOVE)? Module 3 was all about home cooking (or Vitamin H!) Joshua Rosenthal suggests that Vitamin L and H are missing in our lives. He reminds us that eating should nourish us physically AND emotionally. Home cooking should be viewed as an act of self-care, filled with lots of Vitamin L. Food gives us nutrients but it also feeds our soul. Over the past six months I’ve really taken to home cooking and could not agree more with IIN’s philosophy.
I walked away with lots of helpful tips from this week. For example, when grocery shopping, it’s best to shop the perimeter of the store. All of the fresh/local foods are found here. Try to buy organic/non GMO when possible. If buying items in a box, READ THE LABELS. Focus on the ingredients over the calories. If there is an “ingredient” you don’t know or one that seems unnecessarily long, it’s probably not something you should be consuming. A good rule of thumb is to stick to 10g of sugar and below per serving. Now that’s not always possible. So the next step is to look at the percentage of fiber vs. total carbohydrates. The dietary fiber percentage should always be greater than your carbohydrates. For example, fruit has sugar and carbohydrates, but it also counts toward your intake of fiber, unlike other foods without the fiber.
One of our homework assignments this week was to take a picture of our fridge. Throughout the program we’re supposed to do a “before” and “after.” Surprisingly, I’m pretty happy with the way our fridge looks as of the moment. This might be a result of moving all of hubby’s beer to the bottom drawer so that I could make room for my teaonic & kombucha up top! I like how minimalistic, or #klean, this looks. I like when I can see everything and know exactly what I’m working with. This is why I also choose to use glass containers. The meal prep I did earlier in the week makes for easy, ready-to-go dinners. I can almost taste the Vitamin L & H!
Want more? Head on over to the Education tab to see all of my favorite attachments from this week (#iinsight 3) They include: the “My plate” exercise (IIN’s take on the food pyramid), Joshua’s 17 Keys to Healthy Cooking, Spice up your meals (cooking with spicy, salty, sweet, savory, nutty, sour spices and flavors!) The Circle of Life and 12 Healthy Habits tools can be found there too!
Module 3 wrapped up with lots of yummy recipes! I made a version of their Lentil Stew. It was so #klean and easy!
In a large saucepan:
- Heat 1-2 tbsp of avocado oil (can also use olive oil) over medium
- Add 1 onion diced and saute for 3-4 minutes
- Add 1 tsp cumin & 1 tsp oregano and stir
- Add chopped carrots
- Add 3-4 cups of vegetable broth & salt/pepper to taste
- Add lentils (I bought the trader joes precooked brand)
- Add a few splashes of Apple Cider Vinegar and fresh parsley to garnish
*If using uncooked lentils simmer in pot for about 45 minutes.
Food for thought: Are you getting enough Vitamin L & H? If not, try adding it! You/your family will LOVE the outcome!