Hi there,

I know it can be confusing to figure out the best way to eat for your health and lifestyle. We know a diet centered around whole plant foods is the best for overall health and longevity.

There are many sub communities within the plant based world. A few different ones being: low fat, sos free (salt/oil/sugar), high carb, etc.

Unfortunately, some communities have demonized salt and oil. It's easy to follow different types of recommendations and think it's going to work for you. But not everything is a one size fits all approach!

If there is one thing that I can say, is to listen to your body. See how your body responds to eating certain foods and let that tell you what is going on

Let's discuss salt + oil and the pros/cons of them.

Salt

Salt causes water retention and can increase blood pressure. Those suffering from high blood pressure should minimize this.

For those not suffering from high blood pressure and who are relatively healthy, they should not completely avoid salt. It's good to include in modest amounts.

Sodium is an important mineral for our body.

It is also necessary for nerve and muscle function. It helps to balance electrolytes. Especially for those people who are exercising or walking regularly, this mineral is important to replenish our body with.

It's important to make sure you're purchasing your salt from a credible source. Most salt has plastic, lead, and additives in it.

My personal favorite is Redmond salt. I also love their electrolyte mix, many of my athlete clients use it and it works phenomenal for training.

Use code DRPEACOCK for a discount.

Oil

How did oil get such a bad rep?

It started with studies looking at the acute response to the endothelial lining in blood vessels with the ingestion of oil.

These studies found the ingestion of oil created an acute damage to the endothelial lining.

Not one study has looked at chronic response with oil. And here's the twist, there are other things that also cause acute damage to our endothelial lining: sleep and exercise. But are those bad for us? No. Except, of course, overtraining.

A couple of different types of oils are also very great for you, as they are high in Omega 3's and can add beautiful unsaturated fats to your diet. My two favorites: avocado oil and olive oil.

The one thing I will state with oil is that it is highly calorically dense, with 120 calories per tablespoon. For those trying to lose weight or minimize fats, this is always a good place to start with excluding from your diet.

My favorite brand of olive oil is Kassandrinos. It's tested for heavy metals, toxins, and pesticides.

Sugar

While we are on the topic of salt and oil, we may as well include sugar!

This is an extremely processed food that does contribute to inflammation in our body.

Below are my favorite swaps for cane sugar:

-Coconut sugar

-Maple syrup

-Dates

-Monk fruit

-Whole leaf stevia

-Bananas

-Blackstrap molasses

Do you know how to eat for your health and goals?

My 1:1 coaching program dives deep into your health history & goals. A plan is formulated for you to get the most out of a plant based diet.

It's important to not forget about the foods needed for your health, and these can absolutely align with your goals too.

We need to be eating foods that promote short chain fatty acids, such as butyrate which protects the intestinal lining in our gut. This lining is the barrier between our intestine and blood. The intestinal lining is an inch thick, and is easily penetrated which leads to leaky gut.

Foods I would make sure to have my clients include are: fermented foods, heated then cooled starches, and green banana flour.

A plant based diet can be created for any goal you have: weight loss, muscle gain, healthier/more diverse eating plan etc.

Click here to apply for a free 15 minute consult.

Lastly, you can still download my free fall recipe e book and high protein e-books!

Yours in health,

Stephanie