The Journey

Your Journey Towards Healthful Living

Here are a few things you can do to start your journey towards Healthful Living:

  1. Chew your foods well (20 to 30 times per bite). Remember that digestion begins in the mouth.
  2. Eat only when you are hungry and calm. And always leave the table when you are 80% full.
  3. Take time to appreciate the food that you are about to eat. No more eating in the car! You are worth more than that.

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  • Drink adequate water to help hydrate your body, flush out toxins, and keep your bowels moving. As a general rule, consume half your body weight in ounces of water daily (for instance, a 120 lb woman should drink 60 oz of water daily).
  • Always rehydrate your body during and after exercise. Refrain from drinking “sports beverages”, they are sugary man-made concoctions; if you feel the need to replenish electrolytes, try coconut water instead. It is nature’s sports drink, it contains more potassium than a banana; it is packed with minerals as well as a good amount of vitamin C.
  • Thirst is a signal that your body is already dehydrated. Sip throughout the day.
  • Add an extra 16 ounces of water for each cup of coffee, tea, soda or fruit juice you consume. These beverages are dehydrating, and leach your body of precious minerals (especially calcium). Our ultimate goal is to reduce or eliminate their consumption all together.

Have a Plan

  • Shop along the perimeter of the supermarket!
  • Plan, plan, plan!
  • When time is an issue, a slow cooker, chicken and egg salads, or roast beef come in handy.
  • Wash and cut veggies after your grocery shopping.
  • If you know you’re going to have a busy schedule, dedicate a few hours during the weekend to cooking and freezing some meals.
  • For your next get-together with friends throw a “cooking class party”. Follow the recipes of Nourishing Traditions, sip a glass of wine, chat and have fun.
  • Stash some raw nuts and organic nut butters, fruits, organic beef jerky in your purse, car, and desk drawer.
  • Make sure to always read labels, it is shocking to learn how many products contain sugar, trans fats, and other hidden and GM ingredients.
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Relax, Play, Sleep, and Enjoy Life

  • Yoga, breathing, visualization, and meditation are all practices that can enrich your life and help you get into a calm and quiet state of mind, no matter what happens around you.
  • Take time to breathe, say grace, or visualize pleasurable images before each and every meal.
  • Play, move, exercise: 30 minutes 3 times a week is sufficient. Find an activity you enjoy and stick with it (walking, jogging, biking, water exercise, rebounding). If you are new to exercise, start with 5 minutes a day and build up slowly.
  • Get a dog! You will have a wonderful companion to walk around town, go to the beach with, and play fetch at the park. If you cannot commit to an animal companion, why not give back to the community and volunteer at the Animal Shelter as a dog walker?
  • Laugh, laugh and laugh. Studies suggest that laughter strengthens the immune system!
  • Be kind to yourself. Don’t be afraid to ask for help when you need it.

We need at least 7-8 hours of sleep a night

  • Maintain a regular sleep schedule. Our bodies have a natural clock and a regular sleep schedule conditions our physiology with a sleep-wake cycle.
  • Establishing a regular sleep routine will condition your mind and body to switch from activity to sleep. Your routine might include listening to soothing music, reading a book, a glass of milk, an herbal tea with no caffeine, or a warm soak in the tub. Another easy trick just before retiring is to dim the lights to tell your body it is time to rest.
  • Your bed is not a desk. The only purpose of your bed is for sleeping and sex.
  • Your bedroom should be pleasing and clutter-free. Your bed and pillows should be comfortable. Adjust the elements in your sleep environment such as light (dark is best), temperature and noise. If necessary, use blackout curtains, eyeshades, earplugs, air purifiers, humidifiers, fans and other devices.
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In your kitchen

  • Be adventurous! Try new foods, experiment with new recipes, taste and savor every bite.

At the store

  • Talk to the manager! The store can special order, or may even consider adding an item to their catalog.
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When Eating Out

  • Always ask which cooking oils are used. You want to stay away from GM, hydrogenated, partially hydrogenated vegetable oils. Ask that your food be cooked in butter, extra-virgin olive oil, coconut oil, or lard.
  • Don’t be shy! It is your right to ask for substitutions. The staff will be happy to please you! If not, don’t be afraid to leave and go somewhere else.
  • Treat Yourself to the Best Sushi Place in Town

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If you are a San Diegan and love to eat out

  • Farm-to-table restaurants are becoming increasingly popular!
  • Prep-Kitchen. Locations in Del Mar, La Jolla, Little Italy.
  • Ranchos Mexican Restaurant” in OB and North Park, offers an array of organic dishes.
  • Sea Rocket Bistro” in North Park is a “farm-to-table” restaurant, featuring local, sustainable and seasonal foods, plus the fish is received directly from San Diego fishermen.
  • “Burger Lounge” (4 locations around town: Kensignton, Little Italy, Coronado, La Jolla) uses grass-fed beef, free-range chicken and organic greens.


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