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Fuel Your Body Right: Essential Nutrition Rules

Updated: Jun 21

Are you looking to supercharge your body with the nutrients it needs to not just survive but thrive? Understanding the fundamental nutrition rules can be a game-changer in achieving your health goals. Whether you're a fitness enthusiast, a busy professional, head of household or simply someone eager to make positive changes in your diet, these rules are here to guide you on your journey to a healthier you.

Too often, restrictive diets are followed only to leave you depleted and disappointed with your results. A well nourished body is one that is firing on all cylinders, hitting the micro and macro nutrient targets encouraging cellular energy production.

I was at the height of my weight loss journey, working in the wellness industry and adhering to a whole food, ketogenic diet. I was on the top of the world with an 85 lb weight loss and then BAM! I hit rock bottom with chronic fatigue syndrome. I was unable to work, I was spending most days sitting or lying down, I was in constant pain and inflammation and IBS-C was affecting me every single day.

Once pulling out of this state, I was able to identify what I had done wrong, how I could recover and the lessons I learned along the way.

Here are just a few:

Rule 1: Balance is Key

Maintaining a balanced diet is crucial. Work to incorporate a variety of food groups into your meals – fruits, vegetables, proteins, legumes, dairy, whole grains, and healthy fats. This list is what is considered a "whole food" food list. Foods like breakfast cereals, microwave meals, soda in excess, fast food and ultra processed snacks are going to be void of the nutrients and antioxidants you need for optimal health. Treats are ok, using them as your primary food supply is not. Balancing your nutrients ensures that you receive a broad spectrum of vitamins and minerals essential for overall well-being. Our grand mothers would be mortified at the restriction we allow today. You are an adaptable being but you can only adapt for so long without depleting the organism.

Rule 2: Stay Hydrated

Hydration is often underestimated but is a foundational aspect of good nutrition. You are more than 70% water. Drink plenty of water throughout the day to keep your body hydrated and functioning optimally. Water aids digestion, helps regulate body temperature, and supports various metabolic processes. It has been recommended that one consume 8-8 oz. glasses daily and some will push a gallon a day. This is not attainable unless you're working hard sweating and even then, adding some salt and potassium to that water is necessary to prevent electrolyte imbalance.

Rule 3: Portion Control

Watching your portion sizes is key to preventing overeating and maintaining a healthy weight. Use visual cues like plate sizes or hand comparisons to gauge appropriate portions. Mindful eating can help you enjoy your meals while keeping track of how much you consume.

The plate should be 1/2 protein, 1/4 vegetables, 1/4 starch, small amount of fat and a cup of dairy if you can digest it.

Rule 4: Quality Over Quantity

Opt for nutrient-dense foods over empty calories. Fresh fruits, vegetables, whole grains, and lean proteins should take center stage on your plate. These nutrient-packed foods provide your body with the fuel it needs to thrive and perform at its best.

Rule 5: Listen to Your Body

Tuning in to your body's hunger and fullness cues is essential. Eat when you're getting hungry and stop when you're satisfied. Avoid distractions while eating such as screens or work, to focus on your food and appreciate each bite. Chew slowly and thoroughly to masticate your food for easier digestion and enzyme production. Eating quickly while on your cell phone will only contribute to more stress. If you have blood sugar issues, eating more frequently with fewer calories at each sitting is a good idea. 5-400-500 calorie meals can be beneficial for the individual to maintain energy levels.

Rule 6: Fasting

Abstaining from food isn't healthy for every body. If you're stressed, feeling run down or have blood sugar issues, you might skip fasting. One of my best recommendations if you decide you would like to consider fasting, work with a 12-12 fast period. This simply means you don't eat for 12 hours. In other words, you can eat at 7:00 a.m. and have your last meal or snack at 7:00 pm. I am a firm believer that breakfast is important because when one has fasted through the night, even if for only 8 hours, the wake cycle can be stressful with elevated blood sugar due to elevated cortisol. This is a normal response as the brain needs glucose and you have built in mechanisms to make that happen. However, when the stress hormone is high, fat is the last thing your body wants to get rid of.

Rule 6: The Balance

Calcium to phosphorus balance-Always make sure you are consuming protein with a calcium source. This can include dairy or well-cooked greens. I am recommending you purchase stinging nettle leaf and drink 4-6 oz. daily for an overall mineral infusion. There are special compounds that help normalize hormones as well in this herb.  1 cup stinging nettle in a 32 oz. pitcher/jar, pour boiling water over and let sit overnight.  Filter and store in refrigerator for up to 3 days. If you’re not consuming calcium, the body robs it from bone and teeth. Calcium is also a relaxing mineral.


Amino Acid balance-Animal proteins are high in methionine and cysteine. Without the added glycine, these amino acids become inflammatory and reduce thyroid function. As a society, we once balanced our meals in the form of soup. A bone broth, whether purchased or homemade is recommended but to make life easy, we have access to collagen peptides. This should be added to coffee, boxed soups, smoothies, etc. There are a few decent products on Amazon. A soup from a fattier cut of meat like the ox tail is always the first preferred choice but everyone is busy, weather gets warm and soup just won't cut it. If you're looking for assistance with bone and connective tissue health, the type of collagen matters.

Type II collagen is what you want to look for.


Protein-Animal proteins take a great deal of insulin to break down into the amino acids to build the body. This causes a pretty swift reduction in blood sugar so matching your protein with carbs is necessary. I personally adhere to a 2:1 to ratio in favor of carbohydrate.  An example might include 3 oz. chicken breast, glass of milk (lactose) green leafy veggies, a serving of beans and a fruit.  I’d like to see you take in 90-100 gr. Protein daily which includes the gelatin. Fruits actually contain about 1-2 gr. Protein ea. Protein is particularly helpful in detoxification of the liver.


Starch-Always have some sort of fat with your starch.  A potato should always have butter or a touch of olive or coconut oil to reduce the blood sugar response. Potatoes for example are pure glucose. Without fructose, the need for insulin is great.  I generally recommend potatoes once weekly for my weight loss clients. Treat yourself to a nice breakfast of eggs, potatoes and bacon or sausage on a day off. Legumes are a slow carb starch and a healthful food if you can digest them. If you're looking for a food that can help keep you full, assist in detoxification, reduce cholesterol, create an atmosphere of health in the colon then the legume is a great choice.


Fruit-Fruits contain both glucose and fructose. Fructose is insulin sparing so it’s a relatively safe food for blood sugar control.

In conclusion, following these nutrition rules can set you on the right path towards a healthier lifestyle. Remember, it's all about making sustainable choices that nourish your body and mind. By incorporating these guidelines into your daily routine, you can take charge of your health and well-being, one nutritious meal at a time!

Now, go ahead and fuel your body right – it's the best gift you can give yourself!

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