Every person has their own food philosophy. It may change over time, ebbing and flowing with the different diet trends, shifting with new information and evolving as we as a society evolve. As a nutritionist I always feel as if the interrogation spotlight is on me when people want to know what I eat, what dietary lifestyle do I “identify with” and why I’ve made the choices that I have made. Some people are genuine with their interest where as others cause my heart to race as if I am under attack. They look for opportunities to make fun of my decisions, put down my choices or believe giving a shit about what you put into your body is dumb (just keep living off diet coke and cigarettes my friends, you clearly know what’s up). The other half are genuinely curious because they want to make better choices for themselves and their families. Regardless of who is asking the questions and the level of discomfort it causes me, I always remind myself that there is a learning lesson to be had in all of this. Everyone is entitled to their opinion and if you keep an open mind there is always a take away and something to learn.

My food philosophy is based on my ancestors, humble farmers living in a small village in northern Croatia. They ate seasonally, their food was local, they grew their own ingredients or sourced it from their neighbours, and nothing went to waste. We live in a time of abundance, our food is travelling many miles to get to us, it’s void of nutrients, we are over consuming and level of food waste is INSANE. Yes, it can be expensive to eat with morals and standards. Yes, it can be time consuming to put so much thought into where you are getting your food from.

But don’t you think you are worth it?

I look at each meal as an opportunity to fill up your gas tank with regular, plus or premium fuel. Our bodies thrive off that premium fuel. My idea of a premium fuel type of meal is one that has: a variety of good quality ingredients, the right balance of macro nutrients, and is consumed at the right time of day. Your body is a complex powerhouse of an engine, you’re not going to fill it up with crap. Our bodies also have different energetic needs throughout the day and our choices can cause a chain reaction throughout the day. Ever wonder why around 3pm you’re craving a coffee and something sweet? You didn’t fuel up properly at lunchtime and now you need “just a little something” to pick you up. For some people this even becomes a part of their routine whether they need it or not.

Here are four key aspects of eating a more holistic diet. It it seems to much to apply all four at once, slowly start incorporating each aspect one at a time. Smaller changes are more sustainable in the long run and you won't risk feeling overwhelmed by trying to change everything all at once :)

1. Eat locally sourced foods – support your local farmers. Don’t have time to get to know them? Put your trust in a company who is dedicated to doing just that. These foods have a shorter transit time from the farm to your plate, meaning they had the opportunity to ripen naturally and have more nutrients. I’ve been using Mama Earth Organics services for almost a year now. My first week I was blown away but the quality of the food I was receiving, even more amazed by how long it lasted (stored properly). A local organic basket for 1 is $35 a week. Another benefit to locally sourced foods is by default you will be eating more seasonally. Seasonal food, generally, is less expensive. You will also be supporting the local economy and keeping smaller/independent business, in business.

#supportlocal #mamaearth #local #ontariofarmers #goodthingsgrowinontario #localliving

2. Make your own food as much as possible – Invest the time in meal prepping for the week. Make your own snacks if you’re an avid snacker. In the beginning it can be scary and time consuming but as you get the hang of it and create a routine it gets much easier. Keep in mind you need to transition to this. If you eat out 75% of the time, scale back to 50% take out 50% made by you. Then work towards tipping the scale further into your own kitchen and eating out as a special occasion or treat. You’ll be able to have more control over your ingredients, quality of your food and hidden energy zappers. This also applies to convenience and prepared foods. There is typically a great deal of preservatives in these types of foods. Not ready to start making your own bread for your morning toast? That’s cool, then commit to finding the best, nutrient dense toast out there.

#stayhome #homecook #easyrecipes #healthyeating #nutritious #healthycooking

3. Quality over Quantity – this can often be the hardest to adapt. When you start buying quality foods the reality is it will cost you more $$. Organic produce is more expensive than conventional, as is grass-fed pasture raised beef. This is always my biggest struggle with clients, friends and family. We all want the most bang for our buck. We work hard for our dollars and often don’t have the excess income to spend (or don’t want to skim from other areas of our life, and that’s fair too). As you start to increase your home cooking, your grocery bill will naturally go up too BUT your take out spending will go down. This is why budgets, meal plans, grocery lists and being a savvy consumer is important. If you buy a large clam-shell of organic spinach (double the size of the smaller one and technically less $) but throw half of it out, did you really save money? The dirty dozen and clean fifteen are an important part of this conversation as well. It can seem to be a financial burden to eat organic everything, focusing on the Clean 15 allows you to focus on the most heavy sprayed items.

#cleanfifteen #dirtydozen #quality #youarewhatyoueat #health #wellness #shopsmart

4. The right fuel at the right time – a very large, carbohydrate dense dinner is probably not the best thing to have at the end of the day, when your future plans are parking your ass in front of the TV. Let’s be clear, carbohydrates and fats are not evil and are a fundamental fuel sources for the body. Proteins are the foundational building blocks our bodies need to carry out MANY bodily functions but are not a primary fuel source. Each macro nutrient plays an important role in our daily lives and is metabolized best at different times of the day (based on the needs of your body). This is why I stress eating the right foods at the right time and understanding this looks different from person to person based on their lifestyle. #macros #carbs #fat #protein #activeliving #fundamentals

It important to remember that EVERY BODY IS DIFFERENT. We have different needs and requirements based on our lifestyles. High stress job running you down? You’ll need more stress fighting micronutrients. Training for your first half marathon? You’ll need a different dietary structure to keep your body fueled up. Starting a family? You are thinking about more than just own nutritional needs now. This is why enlisting the services of a Holistic Nutritionist can help you navigate YOUR BODY and NEEDS, at this moment in your LIFE. It isn’t about taking everything away or vilifying a certain food group. It’s about leveling up and making smarter choices. It will take time, effort and commitment. Applying many small changes that will help you form long lasting healthy habits and participating in conversations that will help you better understand your body and dial in to what it is trying to say to you. Schedule a complimentary discovery call to see how a holistic nutritionist can help you achieve your personal and health goals.

Julie is a holistic nutritionist and wellness coach. She graduated from the Institute of Holistic Nutrition and George Brown College, and received her 200 hour yoga teacher training in Costa Rica. Her passion and creativity all came together when she launched Holistically Julie in 2020, a place where she could share her knowledge and help others.

A lover of food, health and wellness, she walks the walk and talks the talk.

"If you want something you've never had,

then you've got to do something

you've never done"