Real Food Recipes. Sustainable Living. Shining Health.

Posts tagged healthy diet

Body Care / Mental Health

Meal Plan for Eating Disorder Recovery

Breakfast   Thick sourdough bread slathered in real butter and strawberry preserves. Whole milk blended up with protein powder and almond butter. This is my Monday morning breakfast. Wait a minute, gluten-filled bread? Real butter and whole milk? Blasphemy! This is a gluten –free and dairy-free blog, right? That time has passed. I am welcoming in all the foods. No restrictions. I have battled an eating disorder for ten years. Evidence of that is written all over this blog. Last fall I recommitted to weekly therapy sessions with an ED (eating disorder) specialist, and as I described Sparkle Kitchen in our first meeting the fog began to lift. My special protocols and elimination diets were blatantly feeding my disease.   Snack   Cheddar cubes and raw carrots. 10am snack. My therapist recommends using the following guideline to avoid any ED triggers: Breakfast Snack Lunch Snack Dinner Snack I was intermittent Read More

Nutrition Science / Sustainability

Breaking Up with the 2015 Dietary Guidelines

Five years. Numerous new scientific findings. Zero progress. The 2015 Dietary Guidelines for Americans launched last week and the bad advice continues. It encourages multiple servings of refined grains, low-fat dairy, lean protein and limiting saturated fat. Here’s the recommended Healthy U.S.-Style Eating Pattern: Table in 2015 Dietary Guidelines for Americans Let’s break it down: GRAINS Six servings of grains are recommended per day, with three of those coming from refined grains. I have nothing against whole grains but to suggest that we consume the refined variety is one of the reasons we’re dealing with an obesity epidemic. Refined grains are white flour and white rice that have been processed to remove the most nutritious parts of the food. These are metabolized immediately in the body as glucose, spiking insulin levels. The day-after-day effects of this can and will eventually lead to diabetes. And the government wants us to consume Read More

Body Care / Mental Health

Before You Go Vegan, Read My Story

Yesterday I shared this story on It’s my personal journey of diet discovery and how I learned to focus on nourishing my body while still aligning with my ethics.  We are fortunate to live in a time where food preferences are more about lifestyle than keeping us nourished. Vegetarian, gluten-free, paleo, grain-free, pescetarian, vegan, there is a diet to suite all preferences. You can even combine them and the world accepts and respects your decision. But what are the health implications of these diets? We forget the fact that we need certain foods for nourishment.  Nutrition and health were my beats as a kid. I took to heart everything the media reported and then made it my mission to disseminate that information to family and friends. As soon as my mom brought the groceries home, I’d carefully read every label and discard the items I deemed unfit for consumption. This Read More