What Nutritionists Eat

From Get Off Your Acid’s Dr. Daryl Gioffre

You might think that “eating like a nutritionist” seems like an impossible feat. But while the foundation of my diet is nutritious and seemingly too perfect (because I plan my meals ahead of time… and you should too!), I still maintain an 80/20 balance, allowing myself “cheat meals” and indulging with friends every now and then.

The key to a healthy diet and sustaining this alkaline lifestyle is not eliminating the foods you love; it’s about moderation, balance and hydration. Many people mistake thirst for hunger, so you should be drinking lemon water all day long to help curb that pseudo-hunger, which is often just dehydration in disguise.

I’ve included some tips and recipes to give you an idea of what my daily diet looks like.

BREAKFAST

I always start my day with a glass of water with lemon and AlkaMind Daily Greens and an alkaline smoothie chockfull of vitamins and minerals that will wake me up and keep me energized until lunchtime. I avoid caffeine and sugary breakfast foods that are sure to cause a mid-morning crash and sudden strike of hunger (for the wrong kind of food).

I prep all my ingredients beforehand so all I have to do in the morning is throw it in a blender and be on my way.  My go-to Green & Glorious Breakfast Smoothie is detoxifying, filling and perfect for on-the-go mornings.  I add every ingredient sans coconut water into a Ziploc bag and throw it into my freezer.  Come morning, the LAST thing I have time for is the kitchen. So I grab my frozen smoothie bag from the freezer, throw its contents into my blender, add my liquid and I have a nutritious smoothie ready-to-go in less than 30 seconds – a crucial healthy time saver in the morning!

Green & Glorious Breakfast Smoothie Recipe (serves 1)

½ bunch kale

1 handful spinach

½ cucumber

1 persimmon, sliced

½ cup coconut water

Directions:

Blend & enjoy!

SNACKS

My morning smoothie is so filling, I rarely get hungry before lunchtime. If I do, I always have healthy snacks such as homemade hummus and vegetables or a green apple or celery stick with almond butter and cinnamon on hand.  Or one o fmy favorite go-to snacks, an avocado with hemp seeds, lime juice and sea salt.  It’s smart to travel with healthy snacks to avoid bad, desperate decisions when hunger strikes.

LUNCH

In the summer, I like to whip up a fresh, hearty salad with citrus dressing (my go-to recipe below). Adding garbanzo beans, hemp seeds and avocado gives the salad enough healthy fat to fill me up. The citrus dressing is so versatile, too. It’s delicious on quinoa bowls and other salads I make throughout the week. In the winter, I typically make soups to bring for lunch.

Summer Salad with Citrus Dressing Recipe (serves 4)

For the salad:

1 head of kale, cut into small ribbons

1 small bunch of red radishes, sliced

1 cup snow peas

2 carrots, diced

½ small red onion, sliced

1 avocado, chopped

2 tbsp. hemp seeds

1 can hemp seeds

1 can garbanzo beans, drained and rinsed

For the dressing:

¼ cup fresh squeezed lemon juice

2 tbsp. apple cider vinegar

2/3 cup extra virgin olive oil

2 tbsp. garlic, chopped

1 tsp. pepper

Sea salt (Celtic Grey, Himalayan or Redmond Real Salt)

Directions:

Whisk all dressing ingredients together. Combine all salad ingredients in a large bowl. Dress only what you will eat and enjoy.

DINNER

Dinner is always a good opportunity for me to experiment with new ingredients, unfamiliar flavors and to try out new recipes with my family. We often make flavorful bowls with quinoa or cauliflower “rice” and fill them up with lots of colorful, seasonal vegetables, healthy fats and a homemade dressing to top it off. On lazy days, we like to throw a simple stir-fry on the stove and call it a day.

Stir-Fry Recipe (serves 4)

1 large bunch asparagus, cut into 1-inch pieces

4 Japanese eggplant, partially peeled and cubed

1 large zucchini, cut into thick, half-moon slices

2 large yellow onions, thickly sliced

3 bunches of scallions, cut on diagonal, into 2-inch pieces

5 cloves garlic, minced

1-inch piece of fresh ginger, thinly sliced

2 tbs. toasted sesame oil

3 tbs. coconut oil (or sunflower oil)

Directions:

In large wok or skillet, heat both oils. Add garlic and ginger, cook for 1 minute. Add eggplant, cook for about 3 minutes, covered. Then add remaining vegetables and cook over high heat for about 3-5 minutes until crisp tender. If needed, add another tablespoon of oil when adding remaining vegetables.

DESSERT

If you can’t resist dessert, make it something healthy and alkaline like my favorite vanilla coconut chia pudding.

Vanilla Coconut Chia Pudding Recipe

2 cups coconut water or filtered water

½ cup raw cashews

2 tbsp. coconut oil

3 pitted dates

1/8 tsp. sea salt (Celtic grey, Himalayan, Redmond Real Salt)

1 tbsp. unsweetened coconut flakes

2 tsp. vanilla

1 tsp. cinnamon

6 tbsp. chia seeds

Optional: Garnish with pomegranate seeds and cinnamon

Directions:

Blend everything except the chia in blender until thoroughly mixed (40-60 seconds)

On the lowest variable speed 1, add chia and blend on low speed for one minute to mix chia. If your blender does not have a low speed option, mix chia seeds with a spoon. Add into an airtight container and refrigerate for at least 5 hours before serving.

Optional: Garnish with pomegranate seeds and cinnamon

AFTER DINNER

I don’t usually eat after dinner. It isn’t ideal to eat before bed because your body isn’t as equipped to burn it off while you’re sleeping. Eating the wrong thing can also have nasty affects on your sleep. Instead, I hydrate, hydrate, hydrate! I’m drinking water with lemon all night long and adding the AlkaMind Daily Minerals to neutralize any toxins or acids I may have eaten or breathed in that day. Follow these recommendations to sleep best and wake up energized. 

Have you read Dr. Daryl Gioffre’s guide to the best high fiber foods? Also see his ultimate alkaline grocery list