menu: a simple guide to eating well

IMG_0679-0“What should I eat?” Its a simple question. But with so much conflicting advice in our culture it has become progressively frustrating to pursue any particular diet in an effort to live a healthier life. Even if you legitimately want to eat “better,” you may eventually throw your hands up and surrender to your previously toxic laden, anti-nutritional diet. But there is hope.

Mosaic Health has consulted with several leading nutrition experts and synthesized what is believed to be a simple guide to eating well. Rather than provide you with a list of foods to eat and foods to avoid, you have several guiding principles to consult. There are three divisions listed on the Mosaic Health “menu”: appetizers, entrees & desserts. The “appetizer” section is designed to provide you with a simple starting point when first attempting to eat healthy. Once you feel like you have mastered the fist few “appetizer” principles you can move on to the “entree” section of the menu. The entrees are challenging principles to implement into your diet. So pick a few to begin working on and gradually introduce more as you become consistent with the others. The “dessert” section is included to provide you with some sweet perspective on eating well. 


:::begin with three simple modifications:::

: eat vegetables, healthy fats (e.g.: grass-fed butter, coconut oil, ghee), & high quality protein (e.g.: grass-fed beef, pastured eggs, and wild-caught, low-mercury fish).

: reduce (or eliminate) sugar. This includes fruit juice & sport drinks that contain HFCS, honey, and agave (Drink water exclusively). Reduce starch consumption (e.g.: wheat, rice, corn, potato) and limit fruit consumption to 2-3 servings per day (Choose low fructose fruits like berries and lemons over watermelon and apples).

: cook lightly (or eat raw). Incorporate water, butter or coconut oil into your cooking whenever possible and use low temperatures. Do not use a microwave or fry your food.


:::once you’ve conquered the appetizers, progress to the following recommendations:::

: eliminate gluten. This includes bread, cereal, and pasta. Do not make the mistake of resorting to gluten-free junk food, which can be almost as bad.

: remove grains, grain derived oils, and vegetable oils. These include corn, soy, and canola. Remove unstable polyunsaturated oils (e.g.: walnut, flax, and peanut oil).

: eliminate all synthetic additives, colorings, and flavorings. This includes aspartame, MSG, dyes, and artificial flavorings.

: reduce legumes. This includes peanuts, beans, and lentils. If you eat beans, then soak, sprout (or ferment), and cook them.

: remove all processed, homogenized, and pasteurized dairy. High-fat items can be pasteurized, but they should be grass-fed. Full-fat, raw, whole dairy from grass-fed cows can be tolerated by most people.

: eat organic fruits and vegetables. This is more important for some plants than others.

: add spices and other flavorings. Favor herb-based, fresh spices such as thyme and rosemary over powders.


:::sweeten up your diet with some perspective:::

: small variations do not constitute failure. If you absolutely must have some form of junk food, then have it, and don’t act like you’ve failed. But realize that the more you venture off track, the less you’ll benefit. Conversely, the more you stick to the diet principles, the healthier you’ll be.

: do not count calories in an attempt to lose weight. Eat until satiety and then stop. Try not to snack.

: I don’t have time” is not an excuse. Nourishing your mind and body is not optional. If you are relatively consistent, you’ll gradually develop a low-inflammation, high-performance, high-energy lifestyle. If you don’t make time to take care of yourself now, you’ll need to make time to be sick later.

Download the PDF version here: Menu – Simple Guide to Eating Well