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Navigating through food noise

Writer's picture: Monica ZisaMonica Zisa

If you are active on social media, you may find it hard to navigate all of the conflicting and compelling points of view on what constitutes a healthy diet. The pendulum is quite extreme from vegan to keto on which dietary lifestyle can support longevity and vitality.

While studying at Institute of Integrative Nutrition, we learned many of the different dietary theories. I would find myself eagerly becoming curious and more interested in each of the diets finding immense value in all of them. What I found interesting was that they all made incredible and similar claims on vitality and longevity despite being so different.

Is plant based better than focusing on high quality animal products? Is it meat, starch, or sugar that contribute to cardiovascular disease? Should coffee be avoided or consumed? Is all dairy inflammatory?


My approach on this has been to simply focus on the healthy common denominators rather than try and pinpoint which diet is best. It's not one size fits all but we can extract as much goodness as possible from different lifestyles. The good news is that there are several common denominators to eating for vitality and they are somewhat universal.


In a nutshell, the focus of the conversation must change to quality. As Dr. Mark Hyman says, 'it's not the cow, it's the how.'

If meat is consumed let it be grass fed and organic as much as possible. If eggs are to be consumed, let them be organic and pasture raised. Eat your colors. Regarding vegetables, the colors I lean most on are green, purple, and orange. Stock up on leafy green, red cabbage, all cruciferous. Enjoy carrots and sweet potatoes and squash. (Tip) make your sweet potatoes resistant starch by cooling after cooked and then re-heating. This will make the starch ferment longer in your large intestine, creating a feeding ground for good gut bacteria and ultimately helping your digestion and boosting gut health! Fruits are a go! They are nutrient dense power houses and delicious. Berries are best, but lately I've been making more of a point in adding papaya to my daily smoothie and I swear I see more of a glow to my skin!


The more you understand that food is information, it's mediche, it's vitality itself, the more you will align with eating foods that make you feel invigorated. The more you arrive at this understanding the more you will be able to abide by the concept of intuitive eating, which is when you can trust what you want to eat because you know it will be deeply nourishing and invigorating. Eating as if it is an act of love, not an act of betrayal.


To learn more, receive customized meal plans and recipes, email me www.casazisalifestyle@gmail.com

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