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food-thoroughBeing thorough with our nutrition intake has so many benefits for our wellbeing but it’s one of the hardest changes to make in our lives. We tend to make excuses as to why we can’t do it. Indeed it can be overwhelming to think about especially when our supermarkets are full of foods that tend not to be good for us. So were do we begin?

Simple ways to be thorough

First we must really become aware of the condition of our bodies. How are we functioning? What health difficulties do we deal with daily? How do I feel physically? Asking these questions can help us find the motivation to make changes.

Once we decide to take some action in a direction of self-care we have a new connection with ourselves that is very real and very exciting. Like anything in our lives it is amazing how comforting it is to let go of some unhealthy habits. Easy? No, but ALWAYS well worth it.  Remember the phrase “An ounce of prevention is worth its weight in gold”?

The general rule for healthy eating habits is 80% intentional nutrient dense choices and 20 % whatever you want to be special treats. So even being thorough with our nutrition allows us some freedom to eat a little of what we really like.

It helps to create a list of “healthy staples” for quick choices at the ready. Learn what new foods you enjoy that can be added to your week. It is also important to know that doing the same thing every day is not a good idea.

It is best to change it up. Many people don’t eat enough food during the day and that causes fatigue, imbalance, nutrient deficiency, and often obesity and other diseases. Catching up later in the day and evening may be satisfying but an unhealthy pattern to follow.

Here is an example of a thorough meal plan:

Day 1


1 cup of oatmeal (Omega 3 and Fiber)

¼ cup walnuts (Protein and Omega 3)

½ cup of fresh fruit (Vitamins and More)

A drizzle of Honey, or Agave Syrup

Coffee or tea and tall glass of water


A cup of coconut yogurt (Good Fat Protein and Calcium )

A medium fruit (Vitamins and More)

A tall glass of water with lemon or Apple Cider Vinegar


A  large mixed green salad (Vitamins and Minerals)

Veggies as desired added (Vitamins and Minerals)

With 3 oz Chicken Tenders grilled (Protein) or Salmon(Omega 3)

2 tablespoons of dressing  (Olive Oils offer Good Omega 3 Fats)

Glass of water (best digestion and absorption)


Kefir Drink (Good friendly probiotics and Protein)

Cup of green tea or iced tea (antioxidant)

Glass of water( Staying Hydrated)


4 oz sirloin burger Lightly seasoned with Iodized Sea Salt (B Vitamins, Iron and Protein)

Cup of non starch greens with tablespoon of coconut oil and himalayan salts

(Vitamins minerals good fats and minerals from salts important)

Glass of water (Best digestion and absorption)


Choc protein bar cut in half (Pre slice or cut in advance for portion control)

Cup of fresh cut fruit in season

Glass of water

Day 2


1 egg (Protein and some add Omega 3 to Chicken feed)

1 slice of Sprouted Grains toast with butter( Fiber and Vitamins)

I medium fruit (Vitamins)

Coffee tea and glass of water


Organic low fat string cheese (Protein and Calcium)

A medium fruit (Vitamins and fiber)

A glass of water (add cucumber for extra minerals)


Turkey Sandwich (Protein)

Side Salad  (Helps to absorb meal adding vitamins and minerals)

Glass of water


High Protein Bar(filling and sustains blood sugar balance and energy)

Cup of tea or iced tea

Glass of water


4 oz Chicken Breast (Protein)

Cup of fresh organic broccoli (Vitamins and Minerals)

Sweet Potato with cinnamon and 2 pats of butter( Vitamin A, Potassium and Fiber)

Glass of water


¾ cup organic low fat yogurt ( Protein Calcium)

Cup of fresh cut fruit in season

Glass of water

The nutrient list with this menu is just the basic note of what they offer to give some ideas of what to look for in a balanced dietary plan. We need to remember all food groups with our choices in the day. Good Fats, Good Carbs, Good Proteins. With this base to go from you can mix and match whatever you need to satisfy your hunger. Some days we are hungrier than others. So if you need a heartier snack choose the Kiefer to fill you up. Or, you may want to chew something instead of drinking, so you can choose a protein bar that is filling and more satisfying.

Keep in mind that the protein options in the late afternoon are helpful in sustaining energy to get through the rest of the day. They offer more support by balancing blood sugar to sustain and satisfy.  Also, helps to reduce cravings in earlier recovery from food and alcohol addictions. Reaching for a quick fix, cup of java and a sweet treat from the vending machine at work or stocked pantry, spikes the blood sugar at first but than drops it more quickly. This keeps the addiction and cravings going.

Start each day by making a list of what you foods you will choose that are different than yesterday. Variety is key to a happy pallet and believe it not, it also is a direct speed to boost the metabolism. This helps to burn more unwanted fat and calories, rather than it being stored as fat. This helps to sustain energy through your day and absorb more of the nutrients from the foods you choose. Keep in mind that water is important for hydration and also helps the body to digest the foods you eat thereby increases absorption of key nutrients.

I invite you or someone you know that may be interested in a complementary Health Print~30 days to Amazing at my website today!

Here’s  to your Health,

Kathleen Russell, CNC, HC


The information above is meant to be suggestive only. It is strongly recommended to consult your primary care physician before making any dietary changes.


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