How to Move the Dial
Follow our 8 eating guidelines and start living a healthy lifestyle today.
1.) Eat a rainbow everyday.
The properties that give each fruit or vegetable its rich color are the same elements that help protect our immune systems and keep our bodies strong. Each color family is rich in unique and important micronutrients.
Where do you get the wide variety of colors in your produce? The options are endless:
RED: tomato, watermelon, red pepper, beets, strawberries, raspberries, cherries, grapefruit, pomegranate, apple, guava, red onion, persimmon
ORANGE/YELLOW: orange, sweet potato, mango, winter squash, papaya, carrots, orange peppers, tangerine/Clementine, nectarine, peach, apricot, Asian pear, Japanese squash
GREEN: spinach, kale, swish chard, mustard or collard greens, avocado, asparagus, artichoke, bok choy, green cabbage, Chinese cabbage, brussels sprouts, broccoli, green pepper, watercress, kiwi, apples, avocado, cilantro, basil, parsley, mint
BLUE/PURPLE: blueberries, eggplant, concord grapes, purple cabbage, blackberries, plums
WHITE: garlic, cauliflower, onions, ginger, Japanese radishes, burdock root, shiitake, maiitake mushrooms, jicama
2.) Consume as many fruits and vegetables as possible. (I bet you could guess that would be one!)
Juices, soups, smoothies and salads are all easy ways to consume more nutrients and integrate more fruits and vegetables into your diet without much effort. Visit our Recipe section or purchase the Reboot with Joe recipe book for healthy ideas in the kitchen.
3.) When possible, choose local, seasonal, and organic foods.
When you buy local, you are receiving the freshest possible produce, picked just hours before getting to you with typically the least amount of pesticides. You’re also helping local farmers stay in business, which supports your community, and we love that.
4.) Spend some time in the “fun” part of town.
Life isn’t about depriving, it’s about LIVING. A healthy lifestyle is one that includes an occasional sweet dessert or savory snack in the “fun part of town”. Just be sure to eat plenty of fruits and vegetables so that the chips and ice cream will naturally stay at an amount that won’t compromise your health goals. And don’t forget, fruits and vegetables and juices are fun, too!
5.) Eat smaller amounts more often.
Eating just enough to nourish yourself without going beyond what is comfortable is at the heart of being gentle to your body. Don’t eat until you are stuffed, eat until you are satisfied. You’ll find that eating more plant-based foods will help you achieve satisfaction much easier than eating fatty processed foods, like pizza.
6.) Consider how you prepare your food so you get the most out of them (and we don’t mean the most calories, we mean the most nutrients).
Obviously, deep frying is a no, no. Bake, broil, grill, roast and steam your food. Stir frying is also recommended with a small amount of coconut oil.
7.) Avoid processed “junk” foods.
Stay away from fast foods, packaged foods, and high saturated fat foods. The longer you can limit them in your diet, the better you will feel, the better you will look, and the better you will live!
8.) Think about protein in a new way.
The typical American plate is 50% animal protein, 25% overcooked vegetable and 25% starch like white potatoes. Recreate your plate by shifting to 50% plant foods like vegetables or some fruit, 25% lean protein and 25% whole grain.
The Plant Proteins You Should Be Eating:
- Beans & Legumes
- Nuts & Seeds
- Natural Nut Butters
- Non-GMO Soy Foods (edamame, tofu, soy milk)
The Animal Proteins You Should Be Eating:
- Organic, cage free poultry
- Grass fed lean beef (including bison, ostrich, buffalo)
- Organic, cage free eggs
- Wild caught fish
- Organic dairy products