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Even though each of us have particular health needs based on factors such as our heritage, exercise level, and blood type, there are some steps that we can all take to improve our health. My top 5 guidelines for healthy eating include:

Debbie’s Path to Healthy Eating

2. Drink plenty of water – Our bodies are mostly water. A good guideline is to divide your body weight by 2 and drink that many ounces per day. So, for example, a 140-pound woman will drink 70 ounces of water per day. Clearly, this will change depending on your circumstances (e.g., your exercise level, illnesses, etc).

3. Eat whole, organic, locally-grown foods as much as possible – Whole foods provide us with the energy of life, or as Anne Marie Colbin puts it in Food and Healing “that subtle energy that animates all living systems.” Whole foods also help to create balance in our bodies and regulate our blood sugar. Eating organic whole foods is important for so many reasons. Some evidence suggests that organic food retains 60% more nutrients than their non-organic counterparts. Also, take advantage of locally-grown produce – the freshness and vitality of this food will definitely have an impact on your health!

4. Slow down the eating process – So many of us rush through eating every day. Take the time to cook your food and give it your energy. If you don’t have time to cook, you can still give thanks for what you are about to eat and chew your food thoughtfully and thoroughly. Definitely take the time to breathe deeply before eating – this facilitates a relaxation state in our bodies. You’ll be amazed at the difference!

5. Nourish yourself in other areas of your life – So many times, we turn to food to fill our unhappiness with other aspects of our lives, whether it be relationships or creativity or financial abundance, to name a few. One of the greatest gifts that we can give ourselves is to continually strive to create a life that is in integrity with who we are.

In addition to these basic guidelines, I offer clients a range of tips for different health concerns. To give you a taste of what you might learn in our program, here are some sample steps you can take to address three health concerns: Acid Reflux, Menstrual Cramps, and Stress Management. Keep in mind that these are just tips – different strategies work for different individuals depending on their unique histories.

Acid Reflux

• Acid reflux is often rooted in stress, so any activity to reduce stress may be helpful! e.g., journaling, massage, breathing exercises, meditation, exercise, etc.
  
• Eat on a regular basis
  
• Avoid alcohol, tobacco, caffeine
  
• Avoid eating at least 3 hours before sleeping
  
• Chamomile tea and deglycyrrhizinated licorice (DGL) are two herbs that increase the natural, protective mucus that coats the stomach lining; green tea may help to soothe acid reflux, possibly deriving from the beneficial effects of polyphenols on digestion
  
• Chew your food thoroughly (interesting sidenote – some macrobiotic proponents chew each bite at least 100 times!)
  
• Certain foods may cause the esophageal valve to not close all the way, leading to acid reflux: chocolate, onions, peppermint, coffee, and high-sugar foods
  
• Papaya enzyme may reduce heartburn
  
• Aloe juice (about 1 oz) before or after meals may be helpful
  
• Foods that may be helpful for acid reflux include: umeboshi plum (umeboshi vinegar is great on greens!), carrots, radishes, apples, barley, spelt, oats, ginger, turnips, and papaya

Menstrual Cramps

• At least a week before you usually experience cramps and until menstruation stops:
  • Eliminate or cut down on dairy and alcohol
  • Cramps may be spurred by inadequate zinc, magnesium, and calcium absorportion before your cycle begins; eat whole grains, legumes, and seeds for zinc and magnesium absorption, as well as seaweeds, green veggies, and legumes for calcium absorption
  • Take a hot washcloth and rub your abdomen, hips, buttocks, and lower back area once or twice per day
    
• When cramping begins:
  • Take a magnesium complex supplement
  • Use a hot water bottle on affected areas
  • Cramping can also be reduced by certain fatty acids found in green vegetables, flax seed, spirulina, evening primrose oil, and fatty fish
    
• In general:
  • Eat more greens and grains, which can reduce excess estrogen and thus cramping
  • Eat foods high in magnesium, such as garlic, kelp, avocado, figs, or camomille tea
  • Develop a consistent stretching and overall exercise program

Stress Management

• Eat cooked millet, quinoa, and other whole grains — B vitamins are great relaxers!
  
• Eat more cooked and raw greens (such as broccoli, kale, and mustard greens)
  
• Eat vegetables that grow on the ground, such as zucchini — these provide balancing energy
  
• Drink chamomile tea, an herb particularly known for its relaxing properties
  
• Develop a consistent exercise program
  
• Develop a consistent relaxation program, even if it's only for a little bit each day — deep breathing, meditation, journaling, free-form writing, visualization, self-massage, etc.
  
• Get a regular massage!
  
• Surround yourself with relaxing props — e.g., play relaxing music at work, burn a candle, put a few drops of lavendar oil on your wrist and/or under your nose, keep an affirmation by your computer, etc.
  
• Take a 10 minute walk break during work every day