How To Implement A Whole Food Eating Plan

How to Implement a Whole Food Eating Lifestyle

“Whole Food Eating” means eating whole, unprocessed foods that are picked or raised from their natural habitats. Although, they may have been handled by various entities before they arrived at the store or market, they generally are still in the original form as when they were harvested.

What is the Focus?

When you think of whole foods you want to think about reducing the bags, boxes, and cans that you normally would be buying if you weren’t trying to make the shift to eating more “whole foods” and less processed.

Generally, if it is coming to you in a bag, a box or a can it may have preservatives added which increases the shelf life.  Most preservatives aren’t natural and can increase the stress on the body when it is trying to digest the processed foods.  Artificial colors and ingredients can contribute to increased gut permeability also known as “leaky gut”.  Leaky gut contributes to many auto-immune and chronic diseases if left unchecked.

Sticking to the Basics is Key

When shopping look for:

• Vegetables and fruits (organic when possible)
• Non-GMO (genetically modified organism)
• Humanely raised & grass fed meats
• Gluten-free organic grains & seeds
• Unprocessed food (limit bags or boxes)
• Grass Fed Butter and Dairy Products

Time to Rethink your Pantry

Set aside some time to clean out your pantry.  Clear it all out and put back the items you know are healthy and whole, for instance:

Nuts, seeds, root vegetables, gluten-free grains

Read the label and if it has more than a few real ingredients on the label it’s not healthy or whole.

Maybe make your own trail mix or protein bars so you have snacks to grab and go when you’re in a hurry, instead of junk food, like potato chips, candy bars, or cookies.

If you or a family member can’t part with a particular processed food right now, place it on a shelf on the bottom out of plain sight and see if you can avoid it for a while. 

Eventually, you will find the desire to eliminate it after you’ve found other items to take its place.  Substituting healthy alternatives is the big key, not just completely eliminating everything you enjoy.  That’s a recipe for failure.

Stock your Fridge for Success

Fill up your storage bins with ready to grab foods when you need something and you’d normally reach for junk food. 

Have whole organic apples, oranges, bananas or any other fruit you like washed and ready to go.  Pre-chop vegetables like bell peppers, carrots, cauliflower and broccoli to dip in homemade guacamole for a high fiber, healthy fat snack that provides power packed nutrients when you’re hungry.  Try cutting a whole avocado in half and sprinkling on a little salt and pepper and eating it with a spoon for a quick and satisfying option.

Try to switch from soda or juices to fruit flavored water you make on your own with sliced lemons, limes, or strawberries.  Steer clear of the colored sparkling beverages, which can contain artificial sugars and dyes.  Making your own ice tea is simple and tasty especially when you add some fruit.

Toss out the pre-made sugar laden salad dressings and find a couple recipes online to make your own with healthy olive or avocado oil. 

My favorite is Apple Cider Vinaigrette:

From www.thecreativebite.com  (Combine in a Blender, store in the refrigerator)

• 1/3 c. olive oil
• 2/3 c. Apple Cider Vinegar
• 2 Tbsp. honey
• 1 tsp. Djon mustard
• ¼ tsp. salt

Make Your Plate Colorful

Load up on organic vegetables at every meal and eat from the rainbow.  Meaning, make sure you have a variety of fruits and vegetables.  They will provide the fiber you need to feel full, the nutrients your body needs to repair and restore as well as help give you the building blocks your body needs to make your neurotransmitters and hormones that are necessary for our bodies to run well.

Those colorful foods also provide numerous anti-oxidants, which help our bodies combat the daily exposure to environmental toxins like air pollution, insecticides, and harsh cleaning chemicals. 

Maybe make a goal to try a new food once a month to broaden your palate and add variety to what you cook.  Cooking at home makes eating whole foods much easier.  You know exactly what your eating and how it was prepared.

Over time shifting to eating a whole food lifestyle won’t seem so difficult if you take it slow and use the replacement method so you don’t feel deprived.  In time a sustained effort can eventually show up with improved health, weight loss, better sleep and even a brighter mood.

Ask Yourself this Question

Are you eating for health or are you eating for disease?  You don’t have to be a nutritionist to know the answer.  It can be a very powerful question when making your selections at the grocery store, at a restaurant or when opening your refrigerator or pantry.

I am happy to support your efforts.  Please reach out to me and book a FREE 20-Minute consultation so we can discuss how I can support your efforts to move toward a “Whole Food Lifestyle” today!

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Bobbi McGrath, Ace- CHC

I assist individuals on their journey to wellness by providing health and fitness education and resources to inspire them to make concrete lifestyle changes that will impact their lives forever. 

I have a Bachelor's degree in Physical Education, a Master of Science in Exercise Physiology and a certification as a Health Coach through ACE. My life experiences have been indispensable with regard to the wisdom and challenges that have shaped how I relate to people. I know firsthand how valuable good health can be, especially when you don’t have it. 

I embrace assisting my clients in filtering the abundance of information, so they feel in control and educated.  Using my passion for health, I help fuel and inspire my clients to take action to be their best self. I enjoy working one on one, in groups, and online through virtual tools with my clients.