I recently shared my 4 Sustainable Planet Food Rules to a wonderful group of Pennsylvanians touring the bucolic, uplifting Farm Animal Sanctuary in Watkins Glen, New York, where we frolicked with many endearing beings in their loving home. I thought that you’d enjoy these simple yet empowering rules from my upcoming book, so I’ll share them with you here, below, along with a question and a gift, after my exciting announcement!:
The SustainableDiet.com dietary support program is launched!
It’s an effective, 3-month, online program with lecture videos from experts to help people transition to a whole food plant-based diet for health and weight loss. This fun and engaging journey is already getting great reviews and appreciation from participants. You can check out Reba’s experience, as well as a course preview, and find lots of free articles and information at SustainableDiet.com!
And now, here they are, just for you:
Kathy’s 4 Sustainable Planet Food Rules
1. The more whole plants the better
Whole plants, including vegetables, grains, legumes and fruits with their natural fiber still intact, delivers the nutrients we need without overeating, because the fiber protects us from eating too much! So the more we are eating them, the more we crowd out the other foods not serving us well.
2. Don’t sweat the small stuff
If you have a muffin at a party, that’s not the end of the world, or the end of your healthy diet. Simply eat better next time. Think it out and get back on-track with healthier options. It is the every day dietary pattern that dictates health or disease in the long-run, not that muffin. Now, if you eat a muffin tomorrow and the next day as well, along with a burger and cheese nachos—Huston, we have a problem!
3. Eat the rainbow
The beautiful colors of whole plant foods—fruits and vegetable, are the antioxidants in them that protect us from harm. They make up the defensive shield that protects our cells and DNA from toxins and damage done by unstable metabolites called free radicals. Eat plants and we get protection. Deprive the body of these protective foods, and damage from free radicals is left unchecked.
4. Eat as much as you want as long as it has intact fiber; (easy the on nuts)
If the foods you eat are chocked full of fiber that isn’t tampered with (like whole grains as opposed to flour), you can eat until you are full without worry. A diet based on whole plant foods will fill you up before you eat too much. The only concern here would be the high-fat whole foods, including nuts, avocado and coconut. If you’re concerned about weight, blood pressure, or cardiovascular disease, go easy or eliminate them.
There they are—how to eat optimally in a nutshell! Of course, make sure to work with your doctor or healthcare professional for any medical concerns.
Also consider that some of us have particular trigger foods that we may do better staying away from, most commonly dairy, gluten, soy, peanuts or other nuts, or high glycemic foods.
Friends, stay tuned for some exciting news about the Climate Party! book and its progress later this summer!
Best in Health,
Question of the Day:
Is olive oil a whole food?
Recipe of the Day:
Oil Free Italian Dressing
- 1/3 cup water
- 1 Tbsp flax meal
- 1/4 cup red wine vinegar
- 1 Tbsp Dijon-style prepared mustard
- 1/2 Tbsp mild sweetener like dates in water, or rice syrup
- 1-2 cloves garlic, crushed
- 1 tsp herbal salt or seasoning or Italian seasoning
- 1 tsp dried basil
- 1/4 tsp paprika
- pepper to taste
Add all ingredients to a blender and blend!