What is The Healthiest Diet Plan?

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, even if the popular diet is slowly killing people with conditions like heart disease, hypertension, and type 2 diabetes.  (I’m talking to you paleo and keto!)   After all, it makes CEO’s and their stock owners lots of 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 fat is 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 (!).  Being thin does not equal healthy!

  • 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 strokes).
  • And the heart has to work harder to pump the thick fatty blood around, thus the high blood pressure.

Animal foods are LOADED with fat.  90% lean ground beef is 51% fat.  How so?  Because the 10% is fat by weight, not by calories.  Misleading isn’t it?  The entire food industry is misleading you.

If you are under the impression that you can’t live without animal foods, because of the marketing since the 1930’s, you are sadly misinformed.

And you’re playing roulette with your health.  Eating a meat-centered diet which is loaded with fat (yes chicken and lean pork too) results in old-age diseases.  It’s a long slow decline in health.

After learning that a meat centered diet is loaded with fat, the most common question I get is “Where will I get My Protein”.   If that is you,  read this article.


WHAT IS THE HEALTHIEST DIET – PART 1

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 but the truth, found free on this website.)

The healthiest diet is a whole foods, nutrient-dense, plant-strong diet that includes an ABUNDANCE of fruits,  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!  You don’t have to be a vegetarian or a vegan, but you DO need to eat loads of fresh/frozen nutrient dense plant foods of all colors.


Let’s Talk More 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 raw materials 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.  You can eat a lot of fruit and still eat fewer calories than a standard diet.
  5. Fruits are hydrating.  Most of you reading this don’t drink enough plain water.  you might drink liquids all day but are they hydrating?
  6. Fruits provide fiber which acts like a gentle broom and sweeps the entire width of the digestive tract, pushing out old undigested fats and proteins.  This is a good thing!
  7. Fruits flush out our congested livers, and they provide our livers with the glucose (fuel) that a liver needs to do their 2000+ jobs a day.  Yay!  Livers help us get rid of garbage we eat, drink and breathe.  We want them to be able to do their jobs and do their jobs well!

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…

If you aren’t convinced here’s an article I did:  20 reasons to eat more fruit


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.  Goodbye teeth that chip and break and goodbye bone loss (osteopenia, osteoporosis).
  2. We need those minerals to transmit nerve impulses. Want to raise your hand?  You’ll need minerals to create the electrical impulse which signals your muscles.
  3. We need those minerals to balance our bodies pH.  This is especially important if you are eating animal foods which produce acids in the body as they are digested.  If there aren’t enough alkalizing minerals being consumed,  the body will pull those alkalizing minerals from storage (your bones and teeth) to neutralize the acids produced during the digestion of animal foods.  It’s basic chemistry.  Acid/alkaline balance and the bodies tightly controlled pH.  It’s not ideal for those minerals to come out of bones and teeth, but the body has to make decisions like this every day.  It is the lesser of two evils and pH trumps bone loss.

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 your 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, for all muscle contraction, and for proper cognitive function to take place.  We take this for granted.  Talk to a nurse about what happens to patients when their electrolytes are off….they are loopy, bedridden to some degree, and can’t think.

5.  We need those minerals (think zinc!) to strengthen our immune system so we don’t fall prey to pathogens which are in every public space.  We are constantly exposed but when our immune system (white blood cells, killer cells, B cells, macrophages, lymphocytes) has the raw materials it needs, it can easily do it’s job and we don’t fall prey to every flu going around (and we don’t need flu shots which are loaded with not-so-healthy ingredients).


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 a different diet if you have chronic neurological Lyme disease like I had.

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 apple is 2 servings.
  • A medium orange is 2 servings.
  • If it’s a leafy airy veggie like spinach, a serving is 1 cup.

YOU CAN DO THIS!

Health is a choice.

Degenerate……..or……regenerate

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

But 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.  It will seem like you are eating a lot.  But you will rack up fewer calories AND you are fueling your body with actual nutrition.  Put your smoothie 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 leafy green of choice – zap it a few times in your food processor with the “S” blade to reduce how much chewing it takes.  It might seem like a lot but eating greens is like eating air {wink}
    • 1 large tomato
    • 1/2 cucumber
    • 1 apple diced
    • 1 cup fresh mango pieces (not canned)
    • 1/2 cup thawed peas
    • 1/2 cup sprouts (I grow my own)
    • 1/4 cup DIY dairy free Caesar dressing.  We make this one all the time!
  • 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?     You can avoid that afternoon slump if you fuel up properly.  The options are endless.
  • Eat your starchy sources of glucose with dinner, which help calm you down for sleep later on. 
    • Steam or bake some potatoes or winter squash for dinner (steaming preserves more nutrients).
    • And steam some asparagus, broccoli, cauliflower, or 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!  If this really resonated with you and you are ready to transform and restore YOUR health, check out my self-paced Nutrition Foundations online course.  It is the SAME information I share with every single patient. 

(Whole) foods, mostly plants, is truly medicine!

Love, Tracy

PS:  As you eat more fruits and veggies, you may notice some bloating.  It’s NOT because of the produce.  It’s a long explanation. The simple answer is that you have weak digestion, including some issues with your liver which is part of your digestive system.  Click the orange button to download and learn specific strategies to heal bloating so you can restore your health with fruits and veggies, but without the spandex.   ?



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