It's summertime, which means more exposure to sunny Vitamin D, gathering for BBQs with family and friends, vacations, increased exercise and activity and what I consider one of the best things about summer – FRESH VEGETABLES AND FRUIT! Since the summer does involve more socializing, often including a lot of restaurant outings and alcohol, I have put together some tips on how to keep your diet CLEAN during the week while you "splurge on the weekends". Try to follow the diet recommendations below the majority of the time, Monday – Friday, so that you will feel strong physically (digestively), mentally and emotionally once fall and winter kick in.

A varied and balanced diet that relies upon the freshest foods in their most unrefined forms is one of the best ways to regain and maintain good health.  Foods that look like they did when they were harvested, are locally sourced, fresh and ripe, as well as organically grown and wild caught whenever possible, are the best sources of the essential vitamins, minerals, fatty acids and amino acids that we require for good health and protection from chronic degenerative diseases.  Below are some general guidelines for everyone to use to build a better diet.  Eat clean. Avoid foods, and restaurants that serve foods, that are nutrient poor and loaded with additives. But, loosen up from your super-healthy foundational diet during social events, as your strength allows; just be sure to enjoy and savor everything you eat.

A health-promoting diet has two sources: general guidelines that are science-based, and personal guidelines that reflect your specific response to foods. Below are general guidelines for everyone. Regarding personal guidelines, the most common foods that cause problems are in bold.

VEGETABLES - raw, juiced, stir fried, steamed or baked

Non Starchy: onion, broccoli, cauliflower, parsley, okra, leeks, cucumber, scallion, celery, green and red peppers, tomato, brussel sprout, anise, asparagus, zucchini, sprouts, watercress, seaweed, green bean, pea pod, mushrooms, and greens: collard, beet, mustard, kale, chard, spinach, lettuces

Semi Starchy:  beets, carrots, eggplant, turnips, parsnips, avocado, squash, peas, rutabagas, artichoke

Starchy:  potatoes, yams, sweet potatoes

Note:  Sprouts are the most concentrated source of nutrients available.  Use these superfoods in salads, sandwiches, soups and casseroles.  Try alfalfa, clover, mung bean, lentil, wheat, radish, sunflower and fenugreek.  Seaweed is rich in minerals and flavor.  Kelp powder can be used as a seasoning and as a mineral supplement.  Nori, Kombu and Hiziki can be used in casseroles, soups and salads.

FRUIT - fresh or frozen - avoid combining with proteins if digestively challenged

Apples, peach, pear, plum, berries, apricot, grapes, cherries, banana, orange, tangerine, lemon, lime, pineapple, melons, grapefruit, kiwi fruit, mango, papaya, nectarine, figs, pomegranate, persimmon

GRAINS - whole, sprouted, stone ground, rolled, or flaked in bread, crackers, cereal, and flour

Wild rice, rice (brown, white), millet, buckwheat, quinoa, teff, corn, gluten grains:  wheat, rye, oats, barley, spelt.

 

Note:  For a low-gluten diet, use rice products:  Mochi, crackers, breads, cereals and pastas.

Wheat germ is nutrient dense.  Purchase raw, fresh ground or vacuum packed since it goes rancid very easily.  Store in air-tight jars in the freezer.

BEANS AND LEGUMES

Pinto, navy, lima, garbanzo (chick peas), split pea, lentil, black-eyed, black, red, white, (avoid kidney), peanuts, soybean and soy products such as tofu, tempeh and miso

NUTS AND SEEDS - only raw and in small portions (a handful), whole or as raw butters

Sunflower seeds, sesame seeds, walnuts, almonds, filberts, cashews, pine nuts, brazil nuts, pistachios (undyed), coconut, flax seeds and pumpkin seeds

Tune in next week for a look at clean foods in the meat, dairy, oils, sweeteners and beverages categories. I'll also discuss the best foods to help you lose excess weight and balance blood sugar and hormones.

 

Dr. Stacie Han, ND, LAC, attended Bastyr University in Seattle, Washington, where she received both her doctorate in naturopathic medicine and masters in acupuncture and East Asian medicine. She is a member of the Washington Association of Naturopathic Physicians and NCCAOM board certified in acupuncture and oriental medicine.  Dr. Han offers nautropathic medicine and acupuncture services at Alliance Healing Arts in Seattle, Washington. To schedule a consultation with her, send an email to info@alliancehealingarts.com or call 206-632-5500.