Today I’m sharing 2 realities, 5 personal principles and 10 everyday tips designed to encourage a healthier relationship with food. This is an episode that I have had on my list since day one—but, as much as I share online, I’m always a little hesitant to open up about personal discoveries that may bump into other people’s truths. Food is one of those topics that we all hold dear and our individual experiences with food are as varied as we are—nevertheless, I have a story to tell in large part because other people were willing to share and teach and lead out with ideas that have benefited me. I’m super grateful to these brave souls. If just ONE person gains insight or the courage to make subtle changes from my sharing then this episode is worth the effort and the risk.

FAVORITE “Healthier” eating resources …

The Doctor’s Farmacy with Dr. Mark Hyman

Anything Peter Attia says or writes. He’s a science geek!

IF you really want to dive into the science behind how it all starts with food, this is your BOOK—even though there are now multiple Whole30 resources, this is the book that started the movement and I LOVE how the authors explain things with a dose of humor and tough love. Chapter FIVE is brilliant. I read it and said out loud, “I finally understand how the hormones insulin, leptin and cortisol work” and I was a nutrition major!

LEARN more about The Whole30 here. Purchase the book HERE.

If you would like to discover the truth about FAT and why we as Americans are so afraid of it, I recommend this book—however, unless you’re an avid and fast reader, I would LISTEN to it.

In The Big Fat Surprise, investigative journalist Nina Teicholz reveals the unthinkable: that everything we thought we knew about dietary fat is wrong. She documents how the low-fat nutrition advice of the past sixty years has amounted to a vast uncontrolled experiment on the entire population, with disastrous consequences for our health.

Making changes to my diet has made such an amazing difference in my life—I’m always reading and learning more, but at this point in my journey, these are my principles and best practices.

FIVE personal principles
1. Focus on food that does not have an ingredient list.
2. Don’t drink your calories.
3. Fat is my friend (good fat sans sugar)
4. Rethink BREAKFAST
5. Rest your digestive system for 12-14 hours each night.

TEN tips
1. Use full fat dairy—yes, I’m talking cream and yogurt!
2. Replace cow’s milk with almond or coconut milk
3. Have a ready supply of hard boiled eggs …
4. … And cooked protein
5. Learn how to make bone broth and yummy soup
6. Use lettuce (endive) and spinach as a base (instead of bread)
7. Pre-measure nuts for snacking in small jars (you can wash and reuse)
8. Keep olives in your fridge and coconut manna in your cupboard.
9. Eat whole grains that your body can tolerate. I LOVE this brown rice.
10. Learn how to make healthier versions of your favorite desserts—or just eat dark chocolate, ha!

OK. That’s a lot to take in. If you have questions or thoughts, opinions , etc. I would LOVE to hear from you. Leave me a comment here or let’s connect on Instagram @stacyjulian use the hashtag #exactlyenoughtime