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10 Health-Rocking Eating Guidelines

February 6th, 2018 | no comments

Plus:

  • Mel’s weekly food pick:
    Elemental Superfood Seed Bars
  • Mel’s weekly recipe pick:
    Earthfood Energy Bars

 

With the eight Universal Truths in mind (to learn about the eight Universal Truths, click HERE and scroll halfway down), I have created a list of 10 Nourish Guidelines for you to follow as you plan your meals and snacks.

Why no rigid “Eat-this-not-that” rules? (If you struggle with dieting, calorie-counting, and food in general…you need to read this)

I am not one to lay down a bunch of rules about avoiding certain foods. First, I understand human nature. We as humans, thrive on the ability to choose. And if I take that away from you, it will only fuel your fire of desire to eat the not-so-healthy stuff. Instead, I offer education on the foods that rock your health and those that rob you of it, and then let you decide. Just remember: what you eat, you crave. So if you want to begin craving healing foods, all you have to do is eat them, and do so consistently.

I trust you will do what is best for you. The final decision is ultimately yours.

The second reason I am against rigid rules is because I am a realist. We live in the real world, and there will be times when the not-so-healthy foods end up on our plate. The last thing I want you to do is beat yourself up over eating these foods. I see this happen all the time and it isn’t pretty! Instead, if and when you eat them, do so consciously and intentionally. Be fully aware that you are feeding your body foods that can potentially rob you of good health, if you eat too much. Just the act of being conscious of what you are eating can be enough to help you shift back towards your Earthfood-rich diet.

No harm done.

Do you see how much more peaceful this approach is?

One of the foods I adore is cheese. I love how it tastes with a glass of dry red wine, accompanied by olives, marcona almonds and some fresh berries. Is cheese an Earthfood? Don’t I wish! I know that eating cheese isn’t particularly good for my health, but I enjoy it in moderation: an ounce or so about five days a week. Even though it’s not a health-rocking Earthfood, I find a way to include it because it feeds my soul. I eat it without guilt, savoring every last bite, and then make sure the rest of my food is clean and nutrient-rich for the remainder of the day.

See how this works?

I have full confidence that after consistently practicing the Nourish Guidelines below (even if you only adopt a few of them!), you will love the way you look and feel so much, that you won’t want to return back to your old way of eating. And if you do, it won’t be for long!

Now, on to the 10 Nourish Guidelines:

  • Nourish Guideline #1: Eat breakfast, lunch and dinner every day. 
  • Nourish Guideline #2: Only eat a snack if more than 4 to 5 hours pass between meals, or if you are physically hungry. 
  • Nourish Guideline #3: Add at least 3 Earthfoods to each of your meals to make a PeaceMeal. 
  • Nourish Guideline #4: Balance your PeaceMeal with Healthy Fat and Healthy Protein.
  • Nourish Guideline #5: Build imperfection into your day.
  • Nourish Guideline #6: Remove all refined sugars, artificial sweeteners, and trans fats from your diet. 
  • Nourish Guideline #7: If you choose to eat grains or dairy, select upgraded versions and mind your portions.
  • Nourish Guideline #8: If you can’t pronounce it, don’t put it on your plate!
  • Nourish Guideline #9: Identify your “Danger Zones”
  • Nourish Guideline #10: Check in: Are you really hungry?

To learn more about the first two Nourish Guidelines, click HERE. 

Get ready–next week we will dive into Nourish Guidelines #3 and #4, where you will learn more about meal planning and how to build your very own energizing and satisfying PeaceMeals, with plenty of Healthy Protein and Healthy Fat.

Mel’s weekly food pick:
Elemental Superfood Seed Bars

The Elemental Superfood Seed Bars are my favorite nutrition bar on the market today.

Creator Nicole Anderson began making food at home years ago because of her daughter’s allergies to wheat, dairy and sugar. Being a mother of a child with autism, Nicole realized first-hand the effects that these foods would have on her daughter’s well being. She made it her mission to research nutrition and food and the impact it has on the body. After seeing dramatic changes in her daughter as a result of a clean diet, she became passionate about creating foods that everyone can enjoy and benefit from. 

The bars are made with organic, raw, and unprocessed ingredients, such as nuts, seeds, cacao butter, cacao nibs and spirulina. They are also gluten and dairy-free! My favorite is the Mulberry, Cacao + Spirulina Seedbar, followed by the Currant, Cacao + Hemp Seed Seedbar! If you adore chocolate, you will love the Dark Chocolate + Peanut Butter Seedbar. 🙂

If you would rather save money and make your own bars, check out my recipe for Earthfood Energy Bars below! Simple and delicious.

Mel’s weekly recipe pick:
Earthfood Energy Bars

Other than a select handful of bars (like the Elemental Superfood Seed Bars!), most of the so called “nutrition” bars on the market are nothing more than big fat sugar bombs disguised as health food. I find it to be much healthier (not to mention more cost-effective) to make my own. This recipe is as simple as it gets! With 3 Earthfood servings per bar, I found it most appropriate to call them Earthfood Energy Bars!

Point blank, these bars make me happy! Not because they are tasty and filling (which they ARE!)…but due to the addition of a secret ingredient used by the Inca warriors for endurance. The addition of maca powder places this bar in a league of its own. Maca–also know as Peruvian ginseng– is part of a group of plants called “adaptogens”, which means that it can help your body fight fatigue and cope with every day stress in a more peaceful way.

Earthfood Energy Bars are loaded with nuts and seeds…and then more nuts and seeds! Pure maple syrup is the sweetener…but don’t worry, it works out to be just a smidgen over one teaspoon per bar.

I just know you will fall in love with these bars. ♥

Print Recipe
Earthfood Energy Bars
A raw, no-bake bar full of good healthy fat and protein! The extra special ingredient is maca powder. Maca, a root vegetable native to Peru, is considered an adaptogen, which means that it helps the body adapt to stress. If you can't find maca powder or would rather leave it out, just replace it with two extra tablespoons of ground flaxseed! Earthfood Energy Bars store well in the freezer...so go ahead and double the batch! 3 Earthfoods per serving: ♥♥♥
Course Bars
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup raw almonds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup milled flaxseeds
  • 1/2 cup raw pepitas (pumpkin seeds)
  • 2 tbsp. chia seeds
  • 2 tbsp. cacao nibs
  • 2 tbsp. maca powder I like the Navitas brand
  • 1/2 tsp. Sea salt
  • 1/4 cup pure maple syrup
  • 1/4 cup unrefined coconut oil
  • 1/3 cup fresh ground almond butter
Course Bars
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup raw almonds
  • 1/2 cup raw sunflower seeds
  • 1/2 cup milled flaxseeds
  • 1/2 cup raw pepitas (pumpkin seeds)
  • 2 tbsp. chia seeds
  • 2 tbsp. cacao nibs
  • 2 tbsp. maca powder I like the Navitas brand
  • 1/2 tsp. Sea salt
  • 1/4 cup pure maple syrup
  • 1/4 cup unrefined coconut oil
  • 1/3 cup fresh ground almond butter
Instructions
  1. In a food processor, grind the almonds until coarse. Add to a bowl with the sunflower seeds, flaxseeds, pepitas, chia seeds, cacao nibs, maca powder, and salt.
  2. In a small bowl, combine maple syrup, coconut oil, and fresh ground almond butter. Mix until well combined and add it to the bowl with the dry ingredients.
  3. Tear a sheet of parchment paper slightly bigger than an 8X8 pan. Line an 8X8 pan with the paper and add the mixture, spreading evenly to cover the pan. Pack down tight with your hands, then place in refrigerator for one hour to set. Slice into squares and store in airtight container in the refrigerator.
Recipe Notes
Nutrition Facts: Calories: 195Total Fat: 15 g; Saturated Fat: 5 g; Sodium: 75 mg; Potassium: 160 mg; Total Carbohydrate: 12 g; Dietary fiber: 5 g; Sugar: 4 g; Protein:6 g
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badge_whiteStop beating yourself up over past diets gone wrong. You didn't fail them...they failed YOU! My mission is to help you take a permanent vacation from dieting, realize the amazing power of your body, and discover your true health potential.
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