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Celebrate Your Relationship with Food

Everyone has a relationship with food. Professionally, it’s been my coaching philosophy for years. Each individual human has their own diet, preferences, medical history, cultural influences, family dynamics and so much more. They all play a role in food selection, which ultimately plays a role on health and overall wellbeing.

Some people love food, and all aspects of it. They get inspired by exploring the grocery store aisles and farmers market stands. They truly enjoy cooking or experimenting with textures, colors, and flavors. When they taste food, they savor each and every moment of it. They may even value the nutrients that lie within.

Other people don’t think much of it. They see something that is visually pleasing and go for it, because they are hungry or maybe it just tastes good to them. They may not be exposed to the body’s daily desire of wholesome nutrients or they simply choose to disregard it.

Some of us bring the love of food to a professional level. Personally, my passion for it is so rich I wanted it be part of my breakfast, lunch, dinner and my career. Understanding the nutrition within food is a superpower that must be shared with everyone!

As The Educated Plate makes its debut on Valentines Day, I encourage you to give some personal love and reflect on your relationship with food. Ask yourself the typical “five W’s” from back in middle school (minus the “who” because we aren’t cannibals here): why, where, when, what and how?

Why do you eat? Whether you choose to eat because you are bored, stressed or for any other reason, it’s critical to consider you have the power to make a conscious choice. You have the ability to deliberately choose nutrient dense foods to nourish your body, ease ailments and maintain and better your health. At a minimum, you owe it to yourself to understand why food is on your plate.

Where do you eat? Are you alone, in a social gathering, at home or a restaurant? Maybe you eat on a plane or bus while traveling. Wherever you are, identify the relation between the location you eat and foods on your plate. You may realize your environment has a huge impact on the foods you eat. If you choose to prioritize nutrition you can control some aspects of accessible food.

When do you eat? Do you skip breakfast or wake up early to prepare it? Do you eat during lunch break or do you nibble all day? Do you only eat when you’re hungry or typically when food is at your fingertips? Consider your meal time choices and how they play a role on the foods that make your plate.

What do you eat? Understanding what food you put on your plate is like diving into your inner soul. Do you make food selections based on your senses {taste, texture, aroma, color, etc.} access to food, budget, tradition, meal prep or a variety of other reasons? Identify the influences of your food choices so you can own your food choices.

How do you eat? Consider the physical aspects when you eat. Maybe you like to blend your foods into smoothies do you can easily drink and digest them. You may eat with your hands or use certain utensils. Maybe you have a favorite bowl or plate. Do you eat with great haste or savor the moment? Think about your physical interaction when you eat food.

How much do you eat? Do you eat until you have to unbutton your pants or do you respect your body’s signal to stop? Is your appetite the size of a little bird or are you hungry as a horse? How much you eat is a conscious decision. Discover it.

As you take time for yourself and explore your own relationship with food know that The Educated Plate is by your side. Here you will find support and healthful tips to improve your personal relationship with food.


In honor of Valentines Day, National Heart Month and doing what makes my heart BEET, I’m going to start by highlighting beets!

They are known to be rich in betalian, a very good source of manganese and a good source of vitamin C, all antioxidants which may help prevent cancer.

Beets also contain powerful phytonutrients that reduce inflammation. Cells use Cyclo-oxygenase enzymes (COX-1 and COX-2) to produce messaging molecules that trigger inflammation. Then enters betanin, isobetanin, and vulgaxanthin from beets, which inhibit the activity of the COX enzymes and therefore inflammation. For athletes beets are a great recovery food!

Beets also support detoxification in the body, specifically the liver and blood. Enzymes in the glutathione-S-transferase family (GSTs) connect glutathione with unwanted toxic substances, disconnecting them from the nutrients and allow the body to excrete the toxins through urine.

Cooking: Plain and simple. Cut the greens and remaining root from the body of the beets. Depending on how many beets you are preparing cooking time may vary, but my rec. is to boil them for about 20-25 minutes. Pour them into a strainer, draining the remaining water and let cool for about 5 minutes. I typically start the next part right away, peeling the skin off the beet, but only if your hands can stand the heat. Cut them into 1” pieces and store in the fridge for up to 5 days.

Eating: Try adding beets to a salad with fresh spinach and arugula greens, feta cheese, orange segments and pine nuts. You can add them in smoothies for a colorful nutritious punch. They are also great plain with extra virgin olive oil (EVOO) and Himalayan sea salt.

Nutritional Benefits: 1 cup or about 3, 2” in diameter Cooked Beets

Rich in antioxidants and help fight against inflammation!

60 calories | 0g fat | 13g carb | 2g protein

4g of fiber

34% folate

28% manganese

15% potassium

8% vitamin C

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