• Missy Rankin, CTNC, CHS

Master The Skills Of Healthy Eating And Be Successful!

Updated: Jul 30, 2020

Science Based*

This post includes affiliate links to products I have personally used and/or recommend. At no extra cost to you, I may earn a small percentage so that I can keep my coaching services and products affordable. You can read the full disclosure here.


What’s the best eating plan? What’s the best way to eat healthy?


Truthfully, the BEST eating plan is the one that works with your body.


If you’ve tried a diet like Keto, Atkins (low carb), Paleo and you just don’t feel well or have no or low energy- then stop the madness- and try the simple suggestions below.


I encourage you to start with the basics found here and track how you feel. If you need help with this process, read (or skip) to the end.


A great place to begin your journey toward eating healthy foods is to cut out (or greatly reduce) -


  • Highly processed foods (junk foods, packaged foods, and fast food)

  • Refined sugars (cakes, cookies, sodas)

  • Unhealthy fats (chips, fried foods)

  • Caffeine and alcohol


While there are many “diets” out there, I have found that a combination of several has helped me with my digestive issues from over 5 years of untreated/undiagnosed low thyroid.


For this post, I’ll share the basics of the Mediterranean Diet AND an ancient way for preparing grains, beans, and legumes that reduces bloating and gas.


Soaking grains, beans and legumes also make them easier to digest and the nutrients more available to our bodies.




Mediterranean Diet 101

The Mediterranean Diet is centuries old and has numerous scientific studies supporting its health-promoting claims.


Health benefits of following the Mediterranean Diet include: losing weight, managing or reversing Diabetes 2, improving heart health, and reducing the chance of strokes.


Here in the States, we’re used to the meat or a protein being the main dish.


Not so with the Mediterranean Diet. Vegetables are the main dish. Protein (or meat) is a side dish.


Mix the veggies with a little olive oil (or other healthy fat). Add in healthy flavor boosters like herbs, olives or nuts and seeds, maybe a little cheese …


… some lean protein--


… add a small portion of soaked* whole-grain and TADA! You have a healthy meal.


Enjoy a serving of fruit as dessert. Or finish your meal with a baked squash (with cinnamon, honey or maple syrup or even stevia).


Have treat foods like pies, cakes, etc. occasionally.


Check out this yummy vegetable main dish recipe.


And this delicious Peanut Butter Banana Greek Yogurt ‘dessert’ recipe for after dinner. You can easily substitute almond butter for the peanut butter and a non-dairy yogurt (like So Delicious) for the Greek yogurt.


I can hear some grumbles here… not only about moving away from quick and convenient fast-food but also because there’s a myth about how expensive it is or time consuming it is to cook at home.


Here’s some helpful resources to address both of the push-backs above.





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If you’re the one who doesn’t have time to cook (or maybe you're both) (here’s a blogger all about 30-minute meals.) AND don't forget to look on Pinterest!!


Back to today’s topic: The basics of eating healthy using the Mediterranean Diet.


Simple Food List for the Mediterranean Diet


Foundational Foods

Vegetables and fruits. All kinds. Fresh or frozen. Steamed, sauteed, roasted (not fried).

Fruit in its natural state as much as possible. Or baked, stewed, you get the idea. Not fried nor swimming in sugar.


Pro tip:

Avoid fruit in a can with lots of syrup.

Avoid fried foods (except in an air fryer).


Proteins

The Mediterranean Diet’s main sources of protein are from plants and seafood. Focus on soaked* legumes, beans, peas. Add in wild-caught seafood like salmon and if you eat meat choose pastured and humanely raised meats (no hormones & no antibiotics too).





Whole Grains

Whole grains are very much a part of the Mediterranean Diet or any healthy diet in small portions and if you aren’t allergic. If you are wanting to lose weight try ¼ cup serving size instead of ½ or more. And maybe only 1-2 servings a day depending on how much weight you want to lose.


Low-carb Keto-type diets do not work well for me. My energy levels crash. I do much better with fruits and small amounts of whole grains every day.


*Soaked Grains, Legumes, and Beans

In my research and study, I’ve come across an ancient way of preparing plant foods that may be hard to digest or cause tummy troubles.

I believe that soaked* beans, legumes, and grains according to these ancient traditions are the healthiest way to eat these hard to digest foods.


Soaked grains and legumes are the way our ancestors prepared these foods to make them easier to digest and thus the nutrients more bioavailable.


Soak your grains and beans. Your tummy will thank you!


Plants have defense mechanisms. Think about it. Birds and animals eat seeds all the time and poop them out and what happens? The seed grows.

Seeds (grains, legumes, and beans) have protective ways to pass through a digestive system- intact. Those defense mechanisms can cause tummy troubles for the eater.


So here’s what to do instead.


Quick and Easy Soaking Guide

For soaked grains: Add grains (oats, rice, etc.) to a glass bowl. Cover with warm filtered water and add either lemon juice or apple cider vinegar. Soak overnight or at least 7 hours. Rinse well and cook. Note: Cooking times may be shorter than package directions.


A general rule to follow is 1 tablespoon of an acid medium to 1 cup of water.


For soaked beans: Add beans to a glass bowl and cover with very warm filtered water, add a pinch of baking soda or an acid like lemon juice or apple cider vinegar and soak overnight. Rinse well and cook according to your recipe.


Kidney beans need to be cooked for at least an hour.


Other beans should be fine cooking for 20-30 minutes.


If you use canned beans look for BPA-free cans or packs. Rinse the beans prior to soaking and again after soaking before using or cooking.


Something else that helps with digestion is digestive enzymes.


Digestive enzymes help our bodies breakdown the foods we eat so our bodies can use the nutrients.


My favorite digestive enzyme, DIGESTXYM, from US Enzymes.


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Digestive Enzymes in Digestxym+™ may:

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- U.S. Enzymes product information


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Let’s Review

A simple way to eat healthy is a combination of the Mediterranean Diet and by soaking grains, legumes, and beans.


Vegetables should be the main dish, protein as a side. Add in a little healthy fat, and some soaked* whole grain. Enjoy a piece of fruit for dessert.


Carpe Diem (make the most of the present time)

Here is a simple step you can do -- right now.


Grab the FREE resource --> Meal Planning Made Easy or by clicking the picture below.


It's a quick read and with the help of Pinterest or your favorite recipe app, like Allrecipes.com you'll KNOW what's for dinner-- plus have the ingredients on hand and be ready to go!


Here’s to your health!

🦋 Missy


Related Posts

Stress-Related Health Issues

Knowing About Stress Can Be So Beneficial!


Resources

https://draxe.com/nutrition/mediterranean-diet/

https://draxe.com/nutrition/mediterranean-diet-food-list/


Meal Planning made Easy Guide


Works Cited

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471908/

https://www.themediterraneandish.com/italian-oven-roasted-vegetables/

https://thelemonbowl.com/peanut-butter-banana-greek-yogurt-bowls/

https://www.westonaprice.org/health-topics/food-features/putting-the-polish-on-those-humble-beans/

https://nutritionfacts.org/questions/does-adding-baking-soda-to-soaking-beans-reduce-raffinose/

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/



The information shared here is not intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as medical advice. It is intended as the sharing of information only. Legal Policies


Missy Rankin, CTNC, CHS

Certified Transformation Coach

Certified Hormone Specialist


StressLessSOS.com



*Science Based: I write blogs based on science backed information. I add my experience(s) and education where applicable.


Faith Based: I may also add scriptures and faith-based information as well.


It is my goal to inform and empower you to make health promoting decisions for yourself.


Click here to go to my About Page to learn more.



#HealthyLifeStyle #EatClean #CleanEating #StressLessSOS #StressLess #MediterraneanDiet #NaturalHealing #holistichealth #naturalsupplement #naturalstressreliever #holisitc #healing #wellness #NatrualRemedies

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Missy Rankin, CTNC, CHS

Certified Transformation Coach

Thyroid & Hormone Specialist

Hello@StressLessSOS.com

Chattanooga, TN

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