Note from the editor: Today’s guest post comes from Dr. Josh Axe, Doctor of Natural Medicine, Doctor of Chiropractic, Certified Nutrition Specialist, Founder of draxe.com and the Ancient Nutrition Supplement Company. Dr. Axe was one of our featured experts in our first 7-Day Family Challenge, and this post is an excerpt from the tips and strategies for improving your family’s health that he shared with our community.
Today I would like to share with you one change that could radically transform your health without a whole lot of effort.
To start, I want to have you embrace this principle: Food is medicine.
Food can be your greatest form of medicine or your greatest poison… so let’s choose to use food as a medicine to naturally heal our bodies!
There are plenty of different dietary philosophies out there today… low-fat, high-fat, many different types of diets named after ancestors like paleo, or limiting your foods like vegan — but here’s what I want to encourage you to do:
Forget all of that talk out there, and just change your breakfast to start.
Focus on real food for breakfast every single day.
Now, think about this: if you eat an average of three to four meals a day, even if you just changed breakfast and don’t change lunch or dinner, you’re probably changing up to 33% of your diet… one-third in one single step! That is a radical change in your diet!
Of course, I think it’s great if you can go on and change lunch and dinner, but as a baby step to change one single thing, just change your breakfast.
Now, you might be consuming a lot of carbohydrates for breakfast, refined grains, dairy products, and things that are just really going to slow you down.
Here’s the big principle: the first thing you want to do is get rid of fake food and start eating real food.
For instance, Twinkies and Ding Dongs, or things that are made of synthetic ingredients, those aren’t real food. Real food is fruits, vegetables, organic meats, nuts, and seeds — things along those lines.
Stop eating the cereal, the pastries, the donuts, and the excess coffee, and start doing a super-food smoothie for breakfast.
This doesn’t have to be complicated at all; in fact, it’s simple if you follow some basic guidelines.
Anytime you create a meal, there are certain things you want to get: protein, fiber, healthy fats, and antioxidants. Here’s how you can do this for breakfast:
You’re going to start off with one cup of almond milk or coconut milk. We know almonds contain Vitamin E and L-arginine, which is great for your heart health. We know coconut milk contains medium-chain fatty acids, which is great for your energy level, so pick one of those two types of milk and add one cup to your blender to start your smoothie.
The second ingredient is going to be a healthy protein powder that comes ideally from bone broth or a plant-based source. I love and recommend bone broth protein powder. You can find that anywhere… Google it online, or on amazon.com, or go to your local health food store. Add in one scoop of a bone broth protein, and you can choose a vanilla or a chocolate flavor, two of my favorites.
The next thing you’re going to add in is one cup of fruit. It could be a banana; it could be strawberries; it could be raspberries or blueberries, but one cup of some type of fruit. I love doing a chocolate bone broth protein powder with frozen cherries. Or, I also love doing a strawberry and banana smoothie together, so whatever you’d like to do with a vanilla protein.
If you need to sweeten it up a little bit more, a little bit of whole leaf Stevia, or honey, or dates. Those are good options for extra sweeteners.
That’s really it! You can add a little bit of water, but it’s that simple. Those three simple ingredients make a healthy super-food smoothie.
If you start consuming a super-food smoothie every morning for breakfast, by that one little change you’re effectively improving one-third of your diet in one single step.
Of course, if you want to go on and make other changes, make sure you’re getting healthy fats, healthy proteins, and healthy carbs in your diet.
Just as a quick overview, some healthy carbohydrates are going to include fruits and whole grains: fruits like blueberries, and bananas, and strawberries, and raspberries; healthy grains such as whole-grain quinoa, oatmeal, and brown rice.
For healthy fats, you want to make sure you’re getting more Omega-3 fats. Wild-caught fish (like salmon),walnuts, flaxseeds, and chia seeds are all excellent sources of Omega-3s. Other healthy fats can include healthy saturated fats from coconut milk, and also healthy monounsaturated fats found in things like almonds, avocados, and olive oil. That’s going to round out your healthy fats.
Then, of course, you’ll want organic protein sources. One of my biggest tips for my patients is when consuming protein, make sure it’s organic or certified organic, such as grass-fed beef, organic chicken and turkey, cage-free eggs and wild-caught fish. Those are some of the great protein sources.
If you can round out and follow a diet like that, you’re going to take your health to the next level!
Eating healthy is not about being perfect. In fact, one of my favorite Zig quotes is, “You’re going to miss all of the shots you don’t take.” Or, “If you aim for nothing, you’ll hit it every time.” So, don’t aim for nothing. Aim for something. Just aim to change your breakfast.
If you do that, I know you’re going to see a great improvement in transformation in your overall health.