Healthy Eating

My hope with this section is to help guide you towards good decisions and give tangible examples for you to think about. When it comes to food, it gets a bit tricky. One person’s food is another person’s poison. There are too many variables—disease, allergies, health history, etc.—to give you a plan to follow, even though that is what is frequently requested. All those variables that make you you are why it’s helpful to work with a holistic health coach to find out what works for your body.


I am, however, going to share what I’ve been eating lately (and continue to do so). I’m on my own “reboot” after enjoying the holidays. It’s not a punishment for me but a way I like to start my year. Setting my intentions, entering the new year with clean food, an active body, and a curious and peaceful mind.

Food as Fuel, Food for Health

There are reasons why I add and eat what I do. It’s too lengthy to go into here and the plan below but I use food not only to fuel my body, but also as medicine. Just as a quick example, I include various ingredients for their anti-inflammation properties, high anti-oxidant values, cold and flu prevention, immune system boosters, and so on. My eating will also depend on what workout I’m doing that day, or the next, as well as planning for events.

My routine lately has been to have some tea, respond to email, go to the gym across the street, and have a protein shake when I return.  A few hours later I eat lunch. If I am truly hungry before dinner, I will have a snack (I always reflect on whether my hunger is thirst, being tired, or just mindlessly wanting a snack). I have tea (black or green in the morning, herbals in the afternoon and evening) and at least 72 ounces of water throughout the day.

I take supplements, cook conveniently, and try to prepare for the week ahead on Sunday. Of course traveling, having house guests, or other commitments come into play but I can usually adhere to everything regardless. It’s a lifestyle, not a “diet.” I will plan for events and “extras” and enjoy those moments of indulgence.

Note: I buy as local and organic as I can. I also look for “non-GMO” foods and stay away from processed foods as much as possible. The Environmental Working Group puts out a “Dirty Dozen” and “Clean Fifteen” list of the 12 foods you definitely want to buy organic due to pesticide and herbicide levels in their non-organic form. A great resource to shop by!

Amy’s 7-Day Eating Plan and Food History

  • Protein shake with one scoop of Raw Protein, 1 cup of frozen berries, a couple of handfuls of spinach, 8 ounces of hemp or almond milk, 1 tbsp of ground flax seed, 1 tbsp of chia seeds, and a couple of dashes of cinnamon.
  • ½ cup of steel cut oats cooked in water, topped with walnuts or almonds, chia seeds, Steel Cut Oatmealberries, and 2 tsp. of dark brown sugar. You may use stevia if you suffer from sugar cravings or have difficulty controlling your sugar intake.
  • Two eggs scrambled with cold water, cooked in olive oil (extra virgin, cold-pressed), with whatever veggies I feel like eating that morning. Examples: onions, garlic, tomatoes, mushrooms, peppers, spinach, arugula, watercress. I add turmeric, pepper, and chili powder some days. Other days I’ll add fresh parsley, basil, or cilantro. I use sea salt to taste and once in a while will use hot sauce or salsa as a topper. I have some berries on the side (about ½ cup) and will add grass-fed, whole fat yogurt on occasion (a couple of tbsp).
  • As a post-breakfast drink, I mix 1 tbsp (if too strong for you, use less) of apple cider vinegar (with the “mother”), a couple of wedges of lemon (I squeeze then plop the whole wedge into the glass), some stevia, and about 8-10 ounces of water. Great for digestion and a whole host of good-for-you properties.
  • 5-10 celery/carrot/cucumber or other veggie sticks or apple slices with 1 tbsp of hummusVeggie Sticks
  • 5-10 celery/carrot/cucumber or other veggie sticks or apple slices with 1 tbsp of almond or sunflower seed butter
  • 1/3 cup of a nut-seed-unsweetened cranberry mix. i.e. almonds, cranberries, and pumpkin seeds
  • 2 slices of turkey or chicken
  • 2 pitted dates with 1 tbsp of almond or sunflower seed butter
  • A 4-oz version of the protein shake listed in the Breakfast section
  • A hard-boiled egg with sea salt and pepper
  • A low-sugar, higher protein bar (five ingredients or fewer and sugar not in the first three listed)
  • Salad with 2 cups of greens (various lettuces, kale, spinach, arugula, etc), protein (hard boiled egg, turkey, chicken, salmon, chick peas, quinoa), and whatever veggies that you like. I use a quarter to a half of an avo on top if I can find good ones. I use a quick dressing of olive oil, lemon juice, garlic and salt and pepper and use about ¼ cup.
  • Turkey or chicken roll-up. I use a romaine or swiss/red/rainbow chard leaf as the wrapper. Rainbow-chardYou may also lightly steam the chard if you prefer to soften it a bit, then cool it in the fridge before assembling. Use 1-2 tbsp of hummus or olive oil/lemon dressing from your salad or have it plain. I will also use mayonnaise once in awhile as well. Use two slices of turkey or chicken, add some cucumber and avocado, roll and eat!
  • Protein shake.
  • Home made chicken or veggie soup with a side salad.
  • An egg scramble or omelet like listed in Breakfast with a side salad.
  • Baked chicken breast with turmeric, paprika, sea salt, and pepper. You may add mushrooms, onions, garlic to the dish with some veggie broth for added flavor and textures. Serve with a side of salad or soup, and steamed veggies of your choice.
  • Broiled salmon or white fish with dill, lemon, capers, sea salt, and pepper. Serve with a ½ Broiled Salmon and Ricecup of quinoa or brown and wild rice, and stir-fried veggies.
  • Grass-fed beef burger with a side salad or soup, and sweet potato baked “fries.”
  • Tofu stir-fry with veggies, various herbs (really, whatever I have in the fridge like basil or parsley), grated ginger root, grated turmeric root, and a homemade Asian-style sauce of Tamari-Liquid Amino combination, raw honey, a couple of tsp of miso, and water as-needed.
  • I will also do some roll-ups and soup/salad if pressed for time or an omelet with a salad or soup.

Now, I know what you’re asking . . . Where’s the bread? Pasta? Pizza? Alcohol? Dairy? I do eat and drink those things in moderation but just not at the moment. I am maximizing the time I have to cook at home (I travel a lot) to be able to take advantage of my reboot process. When I eat bread, it’s organic sprouted grain, flourless (not gluten-free, but made with other grains besides wheat), and non-GMO (unless I am in Paris, then those baguettes are another story!). I experiment with various noodles such as buckwheat (soba), rice, spinach, and whatever low-sugar options that strike my fancy. Again, non-GMO organic, with few ingredients.

I love pizza, no question. I live in New York City and like to make my way around the city to try different slices. Sometimes I plan for that, sometimes I don’t! I keep everything as balanced as I can while remaining realistic. Sweets are usually not my thing so that’s not a temptation for me. I’ve had some world-class desserts, though, that I wouldn’t say no to again!

Remember that this is only a snapshot of what I’m eating currently. I eat more salads in the summer, and more soup and oatmeal in the winter. I enjoy food and wine and love to try new things. I do well most of the time, not all, but that’s okay!

I hope this helps give you some insight and literally, food for thought. I would love to hear your questions or comments, or schedule your free Health History.

Send an email or give me a call at +1 724.562.0390. I look forward to hearing from you!