I am excited to be launching a new group rolling program in January that is geared toward the IIN plate and primary food as well as other topics including incorporating essential oils into your health and wellness routine.
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Integrative Nutrition Plate
The Integrative Nutrition Plate is adapted from the USDA’s MyPlate
nutrition guidelines and emphasizes the importance of local and
organic produce, whole grains, high-quality proteins, plant-based fats,
and water. It replaces the Integrative Nutrition Food Pyramid with
an intuitive representation of how people eat and emphasizes the
importance of proportions and portion size.
The Integrative Nutrition Plate serves as a general guideline for
healthy eating but should be adapted and customized according to
what works best for you. Just as there’s no one-size-fits-all diet, there are no strict instructions on how everyone has to eat all the time.
Fruits
Eat in season, choose local and organic when possible, and eat a
variety of colors. Enjoy fruit when craving sweets and snacks.
Vegetables
Vegetables are nutritionally rich – so fill your plate! Go for many
colors, choosing dark leafy greens as much as possible. Go for local
and organic when possible, especially of those vegetables on the Dirty
Dozen™ list.
Whole Grains
Whole grains provide many nutrients and fiber. Avoid refined grains
like white bread, white rice, and white flour products. If you
cannot digest grains or choose not to eat them, perhaps you’d do better
with more veggies instead!
Protein
Choose healthy varieties such as beans, nuts, eggs, fish, and
poultry. If you eat meat, choose grass-fed, organic for best
quality. Avoid processed meats like bacon and cold cuts.
Fats and Oils
Use plant-based oils like olive oil for cooking and as dressing on
salad. Choose wild fish, avocados, nuts, and seeds. Balance your
intake of saturated fats like coconut, butter, cream, and cheese. Avoid
trans fats.
Water
Opt for water as your drink of choice. Limit caffeinated drinks and
avoid sugary drinks. If you drink dairy, quality is key – choose
milk free of added hormones and buy local, organic when possible.
Primary Food
To complete the picture, the plate is surrounded with lifestyle
factors that create optimal health – relationships, career, physical
activity, and spirituality. We call these elements primary food because they’re often more important than the food that’s on your plate:
Relationships: Being well connected with others is
an essential part of life, and the quality of our relationships explains
a lot about the quality of our health.
Career: Work is a huge part of our daily routine,
yet how many of us really enjoy it? Finding work you love is essential
to living a healthy, balanced life.
Physical Activity: Our bodies thrive on movement, and quickly degenerate without it. Find a routine that can nourish you on a regular basis.
Spirituality: Spirituality can feed us on a very deep level and dramatically diminish our cravings for superficial rewards of life.
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