what is the healthiest diet plan?

What is The Healthiest Diet Plan?

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What is The Healthiest Diet.

The answer is…. a whole foods, nutrient-rich, plant-based diet.

Confused?

I get it.  For the vast majority of people, what to eat has become a VERY confusing topic.

We are bombarded with messages

Eat This!

No, don’t eat THAT!  Eat This!

The problem is….the internet is loaded with misinformation.  Most people aren’t trained in nutrition and anyone can give their opinion. And they do!

This includes medical doctors.

On average,
only 25% of doctors get ONE HOUR of nutrition
in their entire medical career!

Let’s go over that again!

On average,
only 25% of doctors get ONE HOUR of nutrition
in their entire medical career!

And, medical schools and textbooks are deeply influenced by Big Pharma to make matters worse.  They only make $ if you are living in between health and death.  It’s not that the doctors are purposefully misleading their patients but they are largely ignorant about how food is medicine.

I can’t tell you how many doctors have told their patients who hire me that “nutrition has nothing to do with your condition.” Gah!

On top of that, studies are funded
by the very people who want to sell you something!

  • Food companies. This is an endless list.  Every processed food item has a marketing budget.  In 2012, pre-schoolers saw an average of 1023 ads for fast food.  McDonald’s spends a disproportionate amount of their advertising on young people.
  • Lobbyists for food industries.
  • Beef associations.
  • Egg associations.
  • Pork councils.
  • Chicken councils.

So of course these mega-industries don’t mind when a fad diet that promotes their products is trending.  (I’m talking to you paleo and keto!)  Even if it is killing people slowly with conditions like heart disease, hypertension, and type 2 diabetes.  After all, it makes CEO’s and their stock owners money.

To make matters worse,
too many health professionals
sell their own branded products and books. 

Think they don’t have a vested interest in the sale?  Unless they have a produce stand in their office, they have subtly moved you away from the most healing thing you could do which is eat more plants.

The Atkins diet was 20 years ago and has been labeled as a fad diet and dismissed. But is the current trend of paleo and keto really any different than the old Atkins diet?!?!

Nope.  It’s just been re-branded and sold again.

It’s not hard to do because fat tastes good.

And it’s physiologically addictive.

I’d like to challenge you to do a search on on Dr Atkins health.  Spoiler alert.  Be sure to read about his past medical history including history of a heart attack, congestive heart failure, and hypertension.

  • You see, when the liver gets so full of fat that it can’t contain it anymore, the blood drawn from the liver to the heart is thick and fatty and causes the heart to work harder, creating an enlargement.
  • The same fatty blood accumulates and causes clots (heart attacks).
  • And the heart has to work harder to pump the thick fatty blood around, thus the high blood pressure.

If you are under the impression
that you can’t live without animal foods,
you are sadly misinformed.
And you’re playing roulette with your health.

Read this article.


So what is the healthiest diet?

As a nutritionist with a both a bachelors and a masters degree PLUS 20 years of experience helping people restore their health (not just manage symptoms), I can legitimately answer this question.  (And I’m not selling anything since this article is free on my website right?)

The healthiest diet is a whole foods,
nutrient-dense, plant-strong diet
that includes an ABUNDANCE of fruits and veggies
and leafy greens.

Since one hamburger raises inflammatory markers
by 70% for several hours,
and dairy consumption is strongly linked to cancer,
I could even go as far as saying a whole foods
vegan diet is the healthiest diet.

But at the Konoske House, we just call it plant-based or plant-strong! ?

 


Let’s Talk About Fruit

Fruits contain glucose our bodies need

 

  1. Fruits contain glucose which is the primary and preferred fuel our bodies run on, despite the information you hear.   Google it.  Read a medical text book.  Get the right information before you hop on a diet that does more harm than good.
  2. Fruits contain the most anti-oxidants and phytonutrients of all food groups, giving your body the fuel it needs to repair and regenerate.  Fruit has the power to prevent, fight, and reverse chronic disease.  Imagine growing old and getting healthier, instead of breaking down!  If you are on a fruit-less low carb diet, you are on the wrong path.
  3. Fruit contains vitamins (and minerals).  You need these vitamins to prevent conditions like macular degeneration, cataracts, arthritis, glaucoma…. which develop as a result of nutrient deficiencies.  By the way, this is not a complete list and you know that right?
  4. Fruits are also low on the calorie density chart, a measurement of calories per weight/volume.  For example, 100 grams of fruit may average 100 calories.  In contrast, 100 grams of olive oil averages 880 calories.  If you are struggling with your weight, I guarantee it’s not because you are eating too much fruit.  I realize we don’t eat in grams, but it’s the best way to hi-lite the vast difference in caloric density.
  5. Fruits are hydrating and full of fiber.
  6. Fruits flush out our congested livers.

How much fruit do YOU eat in a day?  

3 pieces if you’re really rocking it?  3 pieces of fruit , or 3 cups of berries, is about 240-350 calories.

In contrast, one plain extra-lean hamburger without cheese and fries will start at 680 calories and go up.

Fruit protects us from chronic disease
and the aging process.

Meat contributes to inflammation and chronic disease. 
Meat is now labeled as a group 2 carcinogen!

Whatever health condition you may be dealing with, it ain’t the fruit that is causing your demise.

Just saying…

 


What is The Healthiest Diet – Part 2

Veggies…

benefits of fruits and veggies

 

Veggies contain the bulk of our minerals.

  1. We need those minerals for our bones and teeth.
  2. We need those minerals to transmit nerve impulses. Want to raise your hand?  You’ll need an electrical impulse to signal your muscles.
  3. We need those minerals to balance our bodies pH.  This is especially important if you are eating too many animal foods which produce acids in the body.  If there aren’t enough alkalizing minerals being consumed,  the body will pull those alkalizing minerals from storage (your bones and teeth) to neutralize your acid producing animal foods.  It’s not ideal, but the body has to make decisions like this every day.  The lesser of two evils.

If you were wondering if this is how osteopenia and osteoporosis develop, the answer is yes.  It’s also the reason that teeth begin to break as we age.    Eat your leafy greens so you body has adequate stores of minerals and doesn’t have to rob your bones and teeth!!!

4.  We need those minerals to regulate our heart beat, and for all muscle contraction.

5.  We need those minerals to strengthen our immune system so we don’t fall prey to pathogens.

 


Research shows us – time after time –
that a plant-based diet
PREVENTS and REVERSES
chronic disease.

It’s not like you need a certain diet if you have an auto-immune condition, and a different diet if you have histamine intolerances or chronic neurological Lyme disease.

Yes, as a clinical nutritionist, I will emphasize certain foods based on a patients history and where they are in the journey, but ALL fruits and veggies are good for ALL us.

Even the nightshades that get SO much flack are good for us.  What if the problem is all that cr*p that we put on them?!

When is the last time you ate TEN servings of fruits and veggies in a day, not counting apple pie?

Just real whole food, nutrient dense, fruits and veggies?

The USDA recommends up to 13 servings a day
(the more the better!)

A medium ? is 2 servings.

A medium ? is 2 servings.

If it’s a leafy airy veggie like ?, a serving is 1 cup.

YOU CAN DO THIS!

HEALTH IS A CHOICE!

DE-GENERATE………OR…….RE-GENERATE

Like any new habit, it requires some conscious thought and adjustments.

It’s not impossible.
And it’s a behavior that will pay back
compounded dividends for the rest of your life!

 


As your nutritionist,
my loving advice is to significantly increase
your intake of fruits, veggies, and leafy greens.

  • Eat 5 servings of fruit a day.  This is easy if you start your day off with a fruit and spinach smoothie.
    • 3 medium banana’s
    • 2 cups of berries
    • and 2-4 handfuls (4 oz) of spinach is a great place to start.
    • Add enough water to blend it up and you can feel good about your nutrient intake.

Remember, fruits and veggies are low caloric density.  You’ll eat more food, but rack up fewer calories.  Put it in a 30 oz tumbler like this and sip it as you go.   You may need 2 tumblers depending on how much water you added.

PS – you don’t need a protein powder or a nut butter.  You’ll get 450 calories and 8 grams of protein.

 

  • Eat a salad at lunch with whatever else you’ve got going.   Here’s an example of what I would eat.  You get your greens and also it’s time for more (healthy) carbs.  600 calories and 16 grams of protein thanks to your greens and peas! Each item here has protein but those are your big contributors.
    • 8 cups of romaine lettuce
    • 1 large tomato
    • 1/2 cucumber
    • 1 apple diced
    • 1 cup mango pieces
    • 1/2 cup thawed peas
    • 1/2 cup sprouts (I grow my own)
    • 1/4 cup DIY dairy free Caesar dressing

 

  • Plan on eating afternoon snacks These can include apples with celery sticks.  Or an orange with some cucumber slices.  Make a green smoothie or a green juice. Do you see how you are refueling with the glucose and some mineral salts?     The options are endless.

 

  • Eat your starchy sources of glucose with dinner, which help calm you down for sleep later on. 
    • Bake some potatoes or winter squash for dinner.
    • And steam some asparagus.
    • Or roast some brussel sprouts.
    • Eat a small salad as raw greens help you digest whatever else you are eating in your meal.
    • If you are looking for a main dish, make some plant-based enchiladas with beans, rice, roasted peppers and top it off with a DIY plant based cheese sauce.   I’ve made this one for Johny and it was a huge hit.  I’m making it again tonight for his dinners the rest of the week.
    • PS- I made a few tweaks.
      • I subbed DIY roasted orange bell peppers for the corn.
      • I added 1/4 cup soaked organic cashews to the Queso dip instead of the nutritional yeast which is a sneaky form of MSG.
      • I used canned enchilada sauce to make this easy to whip together.
      • See it here on Instagram

YOU CAN DO THIS! 

(WHOLE) FOOD, mostly plants, is the medicine!

? Tracy

As you eat more fruits and veggies, you may notice some bloating.  It’s not because of the produce.  It’s a long explanation but the root cause is that you have weak digestion, including some issues with your liver which is part of your digestive system.

If you want to learn more, check out my free guide.

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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health