by
MCKEL HILL, MS, RD, LDN
NOURISHING BITES
Healthy “rules” to live by.
1. Eat organic as often as possible
a. Check with the Environmental Working Group as they change and update
the “Dirty Dozen” list every year
2. Shop at your local farmers markets for your produce and proteins
3. Limit food choices that contain a food label on a box, packaged in a bag, or plastic
wrapper- eat real whole food as often as possible.
4. If you consume animal proteins, make sure its beef from grass-fed cows, wild
caught fish (not farm raised), butter from grass-fed cows, etc.
5. Increase your fiber intake. No, not from fake fiber supplements, from real food!
Fruits, vegetables, tubers (sweet potatoes, parsnips, yams, etc.)
6. Go raw most of the time (with your fruits and vegetables) to ensure the highest
amount of nutrients
7. Stop overcooking your food, especially vegetables! This denatures and destroys
most of the sensitive nutrients and enzymes, especially vitamin C
8. Limit dairy. Most dairy is produced with unethical farming practices and contain a
host of chemicals, hormones- if you do consume dairy, opt for organic and farm
fresh
9. Toss the refined sugars. If you want to live with inflammation- continue using. If
your goal overall health or even fat loss, cut.them.out.
10. If artificial precedes another word- get rid of it! (Artificial fillers, sweeteners,
preservatives, etc.)
11. Add (raw) apple cider vinegar to your meals throughout the day to aid in digestion
12. Cook/prepare your own food.
13. When traveling, make sure you keep hydrated, focus on vitamin C and zinc, fiber,
and of course rest.
14. Add variety into your diet- think of ADDING not subtracting foods.
15. If you drink alcohol, do it responsibly- on special occasions, not on a weekly basis
and be sure to drink plenty of water alongside.
16. Drink your veggies when you can! That’s right, fresh vegetable juices heavy on
the greens!
17. Don’t fear the fat! Especially saturated fat (coconut oil, ghee, etc.)
18. Try using coconut oil (the unfiltered, cold pressed, virgin kind)
19. Nuts and seeds offer great health benefits, but they’re also high in calories. Be
mindful if overall fat loss is your goal.
20. Speaking of nuts, if you have digestive “issues”, limit them or use soaked until the
gut is healed (I have a specific gut-healing plan for my clients)
21. Omega-3’s are your best friend. Find them in foods like salmon, sardines, walnuts,
flaxseed; or in supplement form (fermented cod liver oil is great).
22. Condiments: If you can’t pronounce an ingredient on the list- don’t eat it. Stick
with more natural items (mustard, salsa, guacamole, pepper sauces, etc.)
23. Drink plenty of filtered water throughout the day- until your urine is pale
yellow/clear.
by
MCKEL HILL, MS, RD, LDN
24. Pay attention to your elimination cycles! Make sure you’re giving yourself that
“time” to carry out this vital action to your health every morning.
25. Drink your food, chew your liquids! As we’ve been taught from a young age,
chew your food thoroughly. This helps tremendously with digestion and
absorption.
26. Drink more herbal teas than coffee
27. Speaking of coffee, limit to two cups/day if any (Your adrenals will thank you ,
this also is specific to goals and health history, some may benefit with no coffee)
28. Toss the “energy” drinks, and of course useless sodas!
29. Take digestive enzymes if you know a food is going to give you bloat (i.e. beans!)
30. Incorporate probiotic rich foods in your diet daily (Fermented kim chi, sauerkraut,
kefir, natto, tempeh, or miso)
31. Be friend the world under the sea! I’m talkin’ seaweeds such as kelp, dulse,
wakame, hijiki, kombu, nori, etc.
32. If eating probiotic rich foods doesn’t float your boat; take a good quality probiotic
supplement
33. Stimulate your digestive juices naturally by drinking hot water with fresh squeezed
lemon juice
34. Incorporate anti-inflammatory foods into your diet DAILY; befriend the wonderful
benefits of herbs and spices (ex. Turmeric, ginger, garlic, rosemary, peppermint,
cinnamon, etc.)
35. Be smart about supplements- always make sure they’re from a reputable company
who has undergone a third party organization testing (such as Consumer Labs)
36. If you engage (and I hope you do!) in exercise, refuel your muscles with proper
nutrition
37. Don’t be a cardio bunny; we weren’t meant to slave on an elliptical machine for 30
minutes 5 days/week (and who wants to?)
38. That being said, GO INTENSE with your training- shorter burst of high intensity
weight training and body weight training (always check with your MD)
39. Take a walk, outside! They don’t call it the “SUNSHINE” vitamin for nothing.
Obtain your daily vitamin D with at least 20 minutes in the sun.
40. Be your own health advocate and do your research!
41. Most importantly don’t forget to: play, laugh, smile, love, share, run, be
creative, learn, challenge yourself, sing loudly, be mindful, practice your craft,
open, rest, relax, and repair your mind, body, and soul!
For more tips, tricks, and of course healthy recipes visit Nutrition Stripped!
Disclaimer // these are tips and tricks, not meant to heal or be used as a specific
recommendation for your individual health status or goals, that’s why I offer one-on-one
nutrition coaching to get specifics!