Happy New Year: A Toast to REAL FOOD

This is a time for turning over a new leaf. Quitting smoking for some, dieting (oh the horror) for some. I think the best we can do is continue to eat real foods.

As I continue to learn and research, I begin to understand what exactly real food is.  It’s food that comes from the Earth, is whole, natural and unprocessed. Real food consisting of humanely raised grass-fed meat, vegetables and fruit that are local and seasonal, unrefined oils and fats; the food that has been in our world for millions of years. 

Here a few healthy foods to incorporate into our diet this new year.


Leafy Greens
High in B vitamins, minerals, and beta-carotene, greens are the number one food you can eat regularly to help improve your health. A good way to get greens into your diet are Green Smoothies – GREENS MAKE YOU CLEAN! Pack your blender full of your favorite greens and watch as your body magically begins to clean itself out. 

Coconut Oil
Definitely my favorite oil to cook with and add to green smoothies. Coconut oil is a unique saturated fat because it is chalked full of medium-chained fatty acids which are easy for the body to convert into fuel. Remember “saturated” just means the oil is typically solid at room temperature. Saturated oils are the ONLY oils safe to cook with. 

Eggs (Protein)
To me, eggs are the perfect food. They contain everything needed to sustain life – protein, antioxidants, minerals, and B vitamins – including Choline, which is a rock star! Choline is essential for the liver and gallbladder to emulsify fats. Choline also helps aid brain function in adults by maintaining the structure of brain cell membranes and acts as a precursor to neurotransmitters. If you are looking for foods that bust your sugar cravings, eggs are a no-brainer. 

Avocados (Fat)
Avocados are a great source of healthy vegetable fat. It is rare to find fatty vegetables and fruits in nature, which makes avocados a real delicacy! Put together with eggs for a match made in heaven.

Fermented Foods
A good place to start? Kombucha! Kombucha is a carbonated probiotic drink full of enzymes, minerals, and essential vitamins. However, the nutritive qualities are not the only thing to brag about. This drink is great for your digestive system, helping you break down food and re-populate your gut with healthy flora. After the fermentation process, where the good bacteria turns sugar into nutrients, there is some residual sugar left over which makes this drink a semi-sweet treat.
Sauerkraut from Bubbies or Kartheins are also very good. You can drink a teaspoon of the liquid or more before dinner to aid digestion.

Chicken Bone Broth
Delicious, digestible, and familiar; it’s also nutrient-rich.  Bone broth assists with digestion, allergies, immune & brain health, contributes to glowing skin & hair, promotes healthy connective tissue, and is extremely soothing if you are sick.

Fish Oil
The Omega-3s in fish oil are extremely important in our daily diet because of the anti-inflammatory effect they have on the body which assists with joint health and skin conditions.  Fish oils have earned their reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.
Cod Liver Oil is my go-to oil that I take each and every day. Traditionally, this was THE health food in Grandma’s cupboard. The naturally occurring Vitamins A and D, Co Q 10, DHA, and EPA support brain function and development, and the natural balance of Vitamins D and F help with cell metabolism, your immune system, hormone levels and regulation of cholesterol.

Sweet Potatoes
Sweet potatoes are a slightly more complex carbohydrate than regular potatoes with a far greater nutrient profile. This means they break down slower and don’t cause the blood sugar spike that you have to worry about with white potatoes and other simple starches. Carrots, winter squash, sweet potatoes ~ packed with beta-carotene and other phytonutrients. After completely removing all forms of bread & gluten from my diet, I rely on squash, carrots, and sweet potatoes when I am craving a “hearty” meal.

I have my new year's goose carcass on the stove right now so I can make a delicious soup for my family for supper tonight. There are many recipes for slow cooker broths on the internet. You can start it before you go to work and cool it overnight and make soup the next day. Good way to get the gelatin for healing your intestines.

These are foods that you can eat everyday to keep you healthy in every way.
Healthy life.
Suzanne