7 days of Nutritionist (holiday) eating

By | January 12, 2016

I write and teach health classes but my background is in nutrition and food and the nutrients it provides is my passion. In our label happy society, many people inquire about which food group I identify with. Am I with the organics, the paleo’s, the vegan’s or the vegetarian’s? But much like political parties, I do not box myself into any particular group. I eat food, I eat real food, I eat real unprocessed food, well most of the time. I also live in the US in 2015…and thus I also sometimes consume processed foods (gasp!). I don’t believe in “anything in moderation.” I believe in a balance of a variety of nutrient dense foods based on an individual’s needs along with a very small amount of junk, if you like. I estimate I eat about a 95% real unprocessed food / 5% edible foodlike substances.

Additionally, people are very curious about what I eat. So I bring you this new series, 7 days of Nutritionist eating, with the first edition from the 2015 Christmas week – a time when cookies, cake, chocolates and other goodies that would not normally make their way into my home do; a time when alcohol flows freely; a time when I embrace and encourage (nutrient dense) community feasting!

I recorded everything I consumed for seven days and I made sure not to change my eating habits during this timeframe (like I did when I had to record a food diary and report it to my nutrition classmates while working on my Master’s Degree…). I don’t usually weigh or portion my food but I included amounts to give you a general reference. This is a very honest representation of what I eat.  And just as importantly why I choose my food/beverage and when I eat.

As I teach in my health classes, food is just one of the four foundations of optimal health. Exercise, stress management, sleep and food are all equally important for optimal health and I work daily to be balanced in all four areas.

Lastly, these foods are what work for me. I have access to these foods, I like these foods and my body responds well to these foods. I do best with lots of vegetables, lots of fat and less protein. And I am continually working to improve what I eat. For example, I do believe that liver is a great source of nutrients. However, I have been slow to incorporate it in my diet. I got so far as to purchase liver from a grass fed cow but the liver has remained in my freezer…for nearly a year now. We are all learning.

Sunday, December 20, 2015

Time Item Amount Comments
7:30a water 12 oz I start out every day with a glass of water. Last year I found myself so dehydrated that I had eczema patches around my mouth, nose and eyes for months…I never want that again.
8:00 – 9:30a coffee with raw milk 2 – 16 oz cups I choose raw milk from a local, trusted farmer for nutrients and taste over pasteurized milk. But when I do need to use pasteurized milk I stay away from ultra-pasteurized products.
10:00a Water 12 oz.
10:15a Apple ½ I practice intermittent fasting and so on most days I do not eat food (only beverages) before 1:00p, but on weekends I allow for a more flexible schedule
10:30a Pukka 3 Cinnamon Tea w. honey &

Raw milk

16 oz.

½ tsp

Splash

I LOVE tea. I drink several cups of hot tea every day.

 

And I LOVE honey in my tea 🙂

And with some teas I love some raw milk! An Optimal Health student taught me that drinking tea with milk helps to keep the brown teeth stains away!

12:00p Pinot Grigio 7 oz I bought a case of wine for the holidays. Some for gifts but most for my enjoyment. 🙂
Water 12 oz.
Red table wine 5 oz.
Sour Cream w. Corn chips & sourdough pretzels 5 oz. A bunch
Fermented pickle 1 My goal is to eat several fermented foods every day. Real Pickles is one of my staples!
Pukka 3 Ginger Tea w. Honey 16 oz 1/2 tsp
Water 30 oz
5:00p Pot roast, mashed potatoes w.gravy, corn & green beans 5-6 oz? 1 cup ½ cup each
Christmas cookies 7
8:30p Pukka Relax tea w. honey 16 oz ½ tsp

 

Monday, December 21, 2015

Time Item Amount Comments
5:20a Water 12 oz
6:00-7:30a Coffee with raw milk 24 oz
8:00a Water 8 oz.
8:15a Pukka 3 cinnamon tea w.honey 24 oz ½ tsp
9:00a Whole wheat bagel w. cream cheese ½ bagel a generous schmear A colleague brought in bagels for the department to celebrate the holidays. I broke my intermittent fasting that day 🙂
10:00a Water 8 oz
10:15a Zhena’s Fire Light Chia tea w. honey & milk 12 oz.

½ tsp splash

Zhena’s Gypsy Teas are simply…The Best.
2:00p GT’s Cosmic Cranberry Kombucha 16 oz I drink kombucha almost daily. I make both batch and continuous brew at home. My daughter & husband drink it too, so often I have to purchase kombucha in addition to making it. I can buy a case of GT’s at Wegman’s which brings the cost down to about $2.50 per bottle. (cost to make at home is about $0.25 per bottle)
Water 12 oz
Fermented pickle 1
Ithaca Hummus Co chipotle hummus w. Xochitl corn chips 4 oz a bunch Ithaca Hummus Co is the only pre-packaged hummus that I have found that has olive oil instead of canola oil. And it’s exceptional delicious! And local to where I live – YAY!
Water 12 oz
4:30p Pinot Grigio 4 oz
5:00p Mixed greens w. persimmons & a red wine vinegrette 2 cups 2 2 oz This was the first time I ate a persimmon. It was like a sweet tomato. I found some info about persimmon’s in one of my favorite cookbooks, The Art of Simple Food by Alice Waters.
6:00p Red table wine 6 oz
Water 12 oz
7:30p Wild Sea scallops red cabbage sautéed in butter salad 6 2 cups 3 cups I love sea food but don’t often find very fresh sea food since relocating back to upstate NY 5 years ago. I did find delicious wild sea scallops during my trip to Wegman’s earlier that day though!
8:30p Pukka 3 ginger tea w. honey & coconut oil 16 oz ½ tsp ½ tsp

 

Tuesday, December 22, 2015

Time Item Amount Comments
5:20a water 12 oz
6:00-7:30a coffee with raw milk 20 oz
8:00a Water 8 oz.
8:15a Zhena’s coconut chia green tea w. honey 24 oz ½ tsp
10:00a Water 8 oz
10:15a Traditional Medicine’s Stress Ease tea w. honey 12 oz.

½ tsp

11:30a Water 8 oz
12:00p Jerk pork roasted red potatoes Brussel sprouts kiwi tart 2 oz 2 cups 2 cups 1 tart We had a department holiday lunch at work this day. Being the assistant to the head of the department, I got to plan the meal for everyone. The best comment I received from a co-worker was that the previous year I selected Brussel sprouts as well and it was the first time as an adult he ate them and he has loved them ever since! He was so happy to see them on the menu again this year!
2:15p Traditional Medicines Ginger Aid tea w. honey 24 oz ½ tsp. My favorite ginger tea!
Ithaca Hummus Co chipotle hummus w. Xochitl corn chips 4 oz a bunch Ithaca Hummus Co is the only pre-packaged hummus that I have found that has olive oil instead of canola oil. And it’s exceptional delicious! And local to where I live – YAY!
Water 8 oz
5:00p Pinot Grigio 2 oz
GT’s Cosmic Cranberry kombucha 2 oz
6:30p Fried Calamari w.sauce Caesar salad 2 small bottles of prosecco water 8 oz 20 oz We went out to a local grill for dinner with friends 🙂
8:30p GT’s Cosmic Cranberry kombucha 4 oz
Ithaca Hummus Co hummus w. Xochitl corn chips 4 oz a bunch
Water 12 oz
Pukka 3 ginger tea w. honey 16 oz ½ tsp

 

Wednesday December 23, 2015

Time Item Amount Comments
5:20a Water 12 oz
6:00-7:30a Coffee w. raw milk 20 oz
8:00a Water 8 oz
Zhena’s Coconut chia green tea w. honey & milk 24 oz ½ tsp & splash
Water 8 oz
Zhena’s Fire Light Chia w. honey & milk 24 oz ½ tsp & splash
1:00p Kefir smoothie – raw milk kefir, cranberries, bananas, raw egg & chia seeds 1 pint
Water 8 oz
2:30p Traditional Medicines Ginger Aid tea w. honey & coconut oil 24 oz ½ tsp 1 tbsp Getting 1 tbsp of coconut oil into my diet every day is a habit that I’m currently working on (I more often forget than not). I eat and wear coconut oil liberally 🙂
Water 8 oz
5:00p Christmas cookies 4
Cheese cake 1 piece Sadie wanted to try some but she wouldn’t eat it and I couldn’t let it go to waste!
Cabernet 8 oz
GT’s Cosmic Cranberry kombucha 4 oz
Grilled cheese sandwich 3 halves We love Heidelberg bread (make in Herkimer NY from NY grains!) and Organic Valley raw cheddar cheese.
Cabernet 8 oz
Mixed nuts coated in Cinnamon & sugar 2 oz From a Christmas gift basket I received.
Fermented pickle 1 large
Christmas candies and cookies Bits and bites here and there
9:00p Pukka 3 Ginger Tea w.honey 16 oz ½ tsp

 

Thursday December 24, 2015

Time Item Amount Comments
7:00 Water 16 oz
8:00-9:00a Coffee w. raw milk 32 oz
Water 16 oz
Zhena’s Fire Light Chia w. honey & milk 16 oz ½ tsp & splash
Pukka Relax tea w. honey 16 oz ½ tsp
VitaCoco coconut water 12 oz Coconut water, fermented pickle juice, cantaloupe & watermelon are my go to sources to replenish electrolytes!
1:00p Kefir smoothie 7 oz Left over from the previous day.
Fermented pickle & onion
Cabernet 8 oz
Salad – mixed greens, avocado, red onion, raw cheddar, sunflower seeds, fresh ginger & my own balsamic vinaigrette 4 cups
GT’s Cosmic Cranberry kombucha 12 oz
5:00p Ham w. pineapple sauce chees potatoes broccoli Christmas cookies 2 oz 2 cups 2 cups 6 Christmas Eve dinner at my mother’s house.
Water 8 oz
Chocolate chip cookies – homemade with Einkorn wheat 3 Einkorn is a grandfather wheat, meaning it has never been hybridized. If you are sensitive to modern wheat, you might do perfectly well with Einkorn. We love it!
Raw milk 10 oz

 

Friday, December 25, 2015

Time Item Amount Comments
6:30a Water 12 oz
6:30-8:00a Coffee w. raw milk 30 oz
Traditional Medicine’s Stress Ease tea w.honey 16 oz ½ tsp
GT’s Cosmic Cranberry kombucha 12 oz
Einkorn wheat chocolate chip cookies 2
Raw milk 10 oz
12:00p – 5:00p Malbec 1 bottle That’s right, while cooking Christmas dinner I found that I polished off a whole bottle of wine by myself! So the recording of the rest of what I ate this day might be a little off…
6:00p Turkey, stuffing cheesy potatoes salad 5 oz an enormous amount
7:00p Cheesecake w. frozen blueberries 1 piece
Water Probably? Hopefully? It’s hard to say!

 

Saturday, December 26, 2015

Time Item Amount Comments
7:30a Water 12 oz
8:30a Coffee w. raw milk 12 oz
8:00a Water 8 oz
Zhena’s Coconut chia green tea w. honey & milk 12 oz ½ tsp & splash
Water 8 oz
GT’s Cosmic Cranberry kombucha 16 oz
Water 32 oz
2:30p Fresh mozzarella flat bread pieces pasta w. pesto mini cupcake piece of cake 2 oz a few 1 cup 1 1 Baby shower for one of my BFF’s Kimberly!
3:30p Coffee w. half-n-half 16 oz
Water 20 oz
5:00p Cabernet 12 oz Yes, I was back at it with the wine again! I like to celebrate the holidays!
7:00p Cheese cake w. frozen blueberries 1 piece
8:00p Pukka 3 Ginger Tea w.honey 16 oz ½ tsp

 

Be sure to look out for the next edition of 7 days of Nutritionist eating. I will share with you my winter eating minus the feasts and the wine of the holidays!

Be well and love the earth!