7 days of Nutritionist (January) eating

By | February 3, 2016

This is the second edition in my new series, 7 days of Nutritionist eating. I recorded everything I consumed for seven days and I made sure not to change my eating habits during this timeframe. 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 Optimal Health with Grace, 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.

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 continually work to improve what I eat. For example, I would like to consume more kefir and less yogurt (I make raw milk kefir so it is less expensive & contains more probiotic strains than my favorite yogurt, Fage). I would also like to consume more berries. Years ago when I consumed a colorful variety of raw vegetables and frozen berries most days, my skin color turned from a reddish hue to a peachy brownish hue. Our skin receives a variety of antioxidants from the colors of fruits and vegetables (the same nutrients that the produce uses to protect itself while growing) which protects us from exposure to the elements. I’ve been doing great with the colorful salads. But I have not consistently consumed enough berries for the last several years and parts of my skin are red instead of peachy brown.

January is typically the second coldest month of the year (February being the coldest) where I live in upstate NY. And so my tea consumption increases, bone broths are often simmering on the stove and I tend to make warm, slow cooked dinners for the family.

Tuesday, January 12, 2016

Time Item Amount Comments
5:10a water 12 oz. I start out every day with a glass of water.
6:00-6:45a Cinnamon coffee with raw milk 24 oz. Last month I neglected to mention that I sprinkle a few pinches of cinnamon on top of the coffee grinds before brewing each pot. Cinnamon is great for the brain and makes for an exceptional cup of coffee!
8:00a Water 8 oz.
Zhena’s Coconut Chia Green Tea w. honey & milk 24 oz. ½ tsp & a splash
9:30a Pukka Three Cinnamon Tea w. honey &

Raw milk

24 oz.

½ tsp

Splash

10:00a Water 8 oz.
Zhena’s Fire Light Chia w. honey & raw milk 24 oz.

½ tsp

Splash

1:00p Water 8 oz.
Pepperoni Pizza 1/3 slice From the lunch catering in the conference room next to my work station.
Salad – mixed greens, chick peas, red bell pepper, red onion, pomegranate perils, raw cheddar cheese w. homemade balsamic vinaigrette (balsamic vinegar, extra virgin olive oil, salt w. minerals, black pepper, turmeric) 6 cups 4 tbsp. My secrets to outstanding salads will be revealed in an upcoming edition of 7 days of Nutritionist eating!
2:00p Fage yogurt w. maple syrup &

pomegranate perils

1 cup 1 tbsp. ½ cup
Zhena’s Coconut Chia Green Tea w. coconut oil, honey & raw milk 24 oz. 1 tbsp. ½ tsp. & a splash
Ginger snap 1 Purchased from the company canteen.
3:00p Water 8 oz.
Traditional Medicinals Chamomile tea w. honey 24 oz. ½ tsp
5:00p Ginger Kombucha 16 oz. Brewed, flavored and bottled it myself!
Pukka Relax iced tea

w. honey

6 oz. ½ tsp.
6:50p Taco Salad – mixed greens, crushed organic corn chips, grass fed beef with onions, garlic and taco seasoning, raw cheddar cheese, avocado & sour cream A lot!

taco salad

I didn’t make tacos for many, many years due to all the crap found in taco seasoning. For example, here is the list of ingredients from Old El Paso taco seasoning:   Maltodextrin, Salt, Chili Pepper, Monosodium Glutamate, Corn Starch, Yellow Corn Flour, Spice, Sugar, Contains Less Than 2% Of: Natural Flavor, Partially Hydrogenated Soybean Oil, Silicon Dioxide (Anticaking Agent), Yeast Extract, Ethoxyquin (Preservative) – YUCK! And the taco shells and taco sauce list of ingredients are pretty sketchy too. And then one a day a few years ago it dawned on me that I could make taco seasoning myself, I quickly found a recipe that is so easy that my teenage son is capable of making it! Our taco seasoning contains: Chili Powder, Garlic Powder, Onion Powder, Crushed Red Pepper Flakes, Dried Oregano, Paprika, Cumin, Sea Salt, Black Pepper. Wow, what a difference! More flavor, more nutrients and no anti-nutrients!
7:45p Turkey Hill Salted Caramel Gelato & Turkey Hill Chocolate Peanut Butter Gelato 1 cup 1 cup
8:20p Pukka Relax tea w.

Honey

16 oz. ½ tsp.

Wednesday, January 13, 2016

Time Item Amount Comments
5:20a Water 12 oz.
6:00a Cinnamon Coffee w. raw milk 18 oz.
8:00a Water 8 oz.
Zhena’s Coconut Chia Green Tea w. honey & milk 24 oz ½ tsp & splash
9:00a Traditional Medicinals Stress Ease iced tea 5 oz.
9:25a Pukka Three Cinnamon tea w. honey & milk 24 oz.

½ tsp & splash

10:30a Zhena’s Fire Light Chia Tea w. honey & milk 24 oz.

½ tsp splash

Peanut butter cookie Again, from the company’s canteen.
12:45p Water 8 oz.
Sweet potato w. butter, coconut oil & cinnamon

Sweet Potatos

1 ½

2 tbsp./1tbsp. 3 pinches

I like to bake a bunch of sweet potatoes at the beginning of the week and stick them in the fridge. When I don’t have time to make a salad for my lunch, I can pack myself a sweet potato with butter, coconut oil and cinnamon in about 90 seconds!

 

Pukka Relax iced tea 10 oz.
Fage yogurt pomegranate perils & maple syrup 1.5 cups ½ cup 2 tbsp.
2:00p Zhena’s Choconut Chia Green Tea w. honey & milk and

Coconut oil

24 oz. ½ tsp & splash 1 tbsp.
Alter Eco dark mint chocolate bar 2 squares
3:00p Water 8 oz.
3:30p Traditional Medicinals Chamomile tea w. honey 24 oz. ½ tsp.
5:30p Kombucha from my continuous brew vessel 5 oz. I love the taste of kombucha and my body loves the nutrients and bacteria and yeast it provides. It is too cost prohibitive to drink only purchased kombucha so I make my own using the batch brew and continuous brew methods.
Banana bread (homemade with Einkorn flour) 2 pieces Einkorn flour is my favorite flour to bake with. Einkorn flour has never been hybridized and many people who are sensitive to modern day wheat are not sensitive to Einkorn wheat.
Pomegranate perils ¼ cup
Fermented pickle 1
Fermented pickle juice 4 oz.
Corn chips 2
Water 12 oz.
7:30p Chicken soup – homemade bone broth, pasture raised chicken, potato, carrots, onion, garlic & CurryCorn 1 big bowl full
Pukka Relax Tea w. honey 16 oz. ½ tsp.
Clementine 2

Thursday, January 14, 2016

Time Item Amount Comments
5:20a water 12 oz.
Fermented pickle juice 2 oz.
6:00a coffee with raw milk 24 oz.
8:15a Water 8 oz.
9:00a Zhena’s Coconut Chia Green Tea w. honey 24 oz ½ tsp
9:45a Pukka Three Cinnamon Tea w. honey & milk 24 oz. ½ tsp & splash
10:45a Zhena’s Fire Light Chia Tea w. honey & milk 24 oz.

½ tsp splash

Winter finally showed up and I found myself increasing my hot tea consumption as it makes me feel warm and fuzzy!
12:30p Water 8 oz.
1:15p Large Salad – mixed greens, one avocado, mushrooms, red pepper, red onion, grated ginger, raw cheddar cheese & my balsamic vinaigrette 8 cups
Pukka Relax iced tea 12 oz.
2:15p Fage yogurt w. maple syrup & pomegranate perils 1 cup 2 tbsp. ¼ cup I stay away from flavored yogurts as they generally contain added sugar (and can also have artificial flavors & colors). Industrial farming has driven the flavor right out of many fruits (especially delicate berries) and so sugar and flavoring has to be added… Instead choose a high quality yogurt that has flavor all on its own and add local or organic fresh berries for the best tasting yogurt of your life!
2:45p Zhena’s Coconut Chia Green Tea w. honey & milk 24 oz. ½ tsp & splash
3:20p Water 8 oz.
5:30p Ginger kombucha 16 oz.
7:15p Pizza Chicken Finger French fries 2 slices 1 10 Take out from the local pizza joint.
8:00p Turkey Hill Chocolate with Peanut Butter Gelato ½ cup Turkey Hill Natural line and Gelato’s contain just a few ingredients and are delicious!
Fermented Pickle Juice 8 oz. I always drink the juice left over in the fermented pickle jar. It is a great way to hydrate and waste not!

Friday, January 15, 2016

Time Item Amount Comments
5:20a Water 12 oz.
6:00a Cinnamon coffee w. raw milk 16 oz.
7:45a Water 8 oz.
8:30a Zhena’s Coconut Chia Green Tea w. honey & milk 24 oz ½ tsp & splash
9:25a Pukka Three Cinnamon Tea w. honey & milk 24 oz ½ tsp & splash
10:20a Water 8 oz.
10:45a Zhena’s Fire Light Chia tea w. honey & milk 24 oz. ½ tsp splash
11:20a Water 8 oz
12:45p Raw Salad – mixed greens, avocado, red onion, mushrooms, raw cheddar, grated ginger & my balsamic vinaigrette 8 cups
4 tbsp.
2:15p Fage yogurt Maple syrup Pomegranate perils 1 cup 2 tbsp. ¼ cup
2:30p Alter Eco Mint Dark Chocolate 2 squares
Traditional Medicinals Stress Ease Tea w. honey & milk 24 oz. ½ tsp. splash
5:30p Ginger kombucha 2 oz.
Boochapolitan – Lemon Cointreau Tito’s Vodka Ginger Kombucha juice of ½

1 shot 2 shots healthy splash

Shake well and serve in a chilled glass!

Boochapolitan cropped

Corn chips &

Sour Cream

A bunch 3 oz.
6:30p Fermented pickle 1
6:45p Scrambled Eggs w. sautéed onions & garlic Butter Bacon 2 ½ ½ cup 2 tbsp. 2 pieces I love to make breakfast for dinner weekly as it is easy, yummy and provides lots of nutrients. Oh, and I’m still using onions and garlic that I grew myself last summer!
Traditional Medicinals Chamomile Tea w. honey 32 oz. 1 tsp,
10:13p Turkey Hill Mint Chocolate Chip Gelato 4 large spoonful’s

Saturday, January 16, 2016

Time Item Amount Comments
8:00a Cinnamon coffee w. raw milk 16 oz Oops I neglected to drink water first and boy did I feel that caffeine. I was a bit shaky and started to sweat on my upper lip!
Water 12 oz.
Coffee w. raw milk 16 oz.
10:00 Traditional Medicinals Chamomile Tea w. honey 32 oz. 1 tsp.
1:00 Water 12 oz.
2:15p Homemade bone broth w. CurryCorn 13 oz. Bone broths are similar to stocks but are made with both bone and meat (stocks are made with just meat). I make chicken bone broth most often and boil for 8+ hours a whole pasture raised chicken with two chicken feet, chopped onion, celery, carrots, and scrap pieces of broccoli/cabbage/asparagus , a few bay leaves, salt and peppercorns.
2:30p Pukka Vanilla Chia tea w.honey 16 oz. ½ tsp.
3:00p Fage yogurt Maple Syrup 1 cup 2 tbsp.
4:00p Stella Artois 1 – 12 oz. bottle TBH I had a Stella Artois chillin’ in the freezer at 11:45a but then decided to take the dog for a nice four mile walk instead!
4:30p Stella Artois #2 TBH, I put a third Stella in the freezer but after drinking two quickly with little food in my belly I realized another one was not such a good idea.
4:45p Stove popped Popcorn in Coconut oil w. Cultured butter &

Real Salt

4 handfuls Take a look at the list of ingredients in your microwave popcorn and you will find hydrogenated oils (a.k.a. trans fats) and “flavoring.”   It is so easy and inexpensive to buy popcorn kernels, pop them on your stove top and dress with real flavorings like butter and salt!
Ginger kombucha 1 oz
5:50p Water 12 oz.
6:30p Grass fed beef meatballs with spaghetti & salad 2 meatballs
7:00p CurryCorn As much as I wanted I make and sell my own popcorn spice, CurryCorn. I add CurryCorn to popcorn that has been popped in coconut oil and dressed with butter. I also add CurryCorn to bone broths and curry chicken dishes.
Turkey Hill Mint Chocolate Chip Gelato 3 large spoonful’s
Zhena’s Fire Light Chia Tea w. honey & milk 16 oz. ½ tsp. splash
Turkey Hill Mint Chocolate Chip Gelato 4 more spoonful’s ….and then I polished off the rest of the container (about two more cups, who knows?!)

Sunday, January 17, 2016

Time Item Amount Comments
7:30a Water 12 oz.
8:20a Cinnamon Coffee w. raw milk 32 oz.
10:00a Water 16 oz.
10:30a Zhena’s Coconut Chia Tea w. honey & milk 16 oz. ½ tsp splash
11:45a Einkorn wheat banana bread 2 pieces
Fermented pickle 1
12:00p Pukka Three Cinnamon Tea w. honey & milk 16 oz. ½ tsp. & splash
2:30p Stella Artois 1 – 12 oz. bottle
Einkorn wheat banana bread 2 pieces
4:00p Stella #2
Snyder’s Sour Dough pretzel bites w. sour cream 10 2 oz.
5:00p Stella #3
Blueberry yogurt covered pretzels 2
More Einkorn banana bread 1 piece
6:00p Stella #4 TBH, I had Stella #5 chillin’ in the freezer, but took it out once I realized four had been enough!
Broccoli smothered in garlic sautéed in butter & olive oil with salt & pepper 1 floret
7:00p Gnocchi & cheese w. avocado, Broccoli as above & Red cabbage sautéed in butter w. salt & pepper 3 cups 1 cup 2 cups In the winter I make gnocchi (a potato pasta) and cheese instead of macaroni and cheese. I make my own cheese sauce using cheddar, provolone & parmesan cheeses.
Water 12 oz.
Turkey Hill Vanilla with Salted Caramel Ice Cream 1 cup
Fage yogurt w. Maple syrup Frozen blueberries 1 cup 1 tbsp. ½ cup
Pukka Vanilla Chia Tea with honey 20 oz. ½ tsp. My belly was so full this night that I could only lay down. Sitting or standing was uncomfortable.

Monday, January 18, 2016

Time Item Amount Comments
5:30a Water 12 oz.
Cinnamon coffee w. pasteurized milk 24 oz. Sadly when I run out of raw milk I am forced to lighten my coffee with pasteurized milk.
8:00a Water 2
Pukka Three Cinnamon Tea w. honey 24 oz. ½ tsp.
9:45a Water 8 oz.
Pukka Relax tea w. honey 24 oz. ½ tsp.
1:00p Water 8 oz.
1:15p Gnocchi & cheese w. avocado and Red cabbage 1 cup 1 whole 1.5 cups gnocchi and cheese with broccolli and cabbage
1:45p Pukka Three Cinnamon Iced Tea 7 oz.
Fage yogurt w. Maple Syrup & Frozen Blueberries 1 cup 1 tbsp. ½ cup
2:30p Pukka Star Anise & Cinnamon Tea w. honey 24 oz. ½ tsp.
4:00p Water 8 oz.
5:30p Water 12 oz.
Chocolate chip cookie Apple crisp 1 1 bite Both made by my four year old and the babysitter during a school vacation day.
7:15p Pork Chop Raw salad – mixed greens, avocado, red onion, mushrooms, red bell pepper, grated ginger w. my balsamic vinaigrette 1 medium small bowl We purchase our pig from a local farmer who is also a colleague of mine. We don’t have to purchase large quantities of meat at a time to get properly raised meat with this farmer. I can literally purchase this delicious pig by the pound.
Einkorn flour banana bread 1 piece
Apple crisp 1 bowl
Fermented pickle 1
Pukka Vanilla Chia Tea w. honey & milk 16 oz. ½ tsp splash
Banana bread 1 piece

Keep your eyes open for the next edition of 7 days of Nutritionist eating. I will share with you my February eats!!

Be Well and Love the Earth!