Maybe you’ve heard this cliché phrase a time or two, but this saying actually has some merit. Food is information to our cells. If you are eating processed foods that are lacking in vitamins, minerals, energy, and enzymes, then you too will be lacking in those things. Some examples of foods that lack nutritional value are white foods (pasta, bread, rice, pastries, cereals, etc), sugar (soda, juice, candy – diet products and fake sugars are no better!), alcohol, and most packaged foods.

Instead of subscribing to a particular diet, focus on attainable goals such as eating a food with color at each meal. Some healthy and well-balanced (meaning they contain veggies or a fruit, protein, fat and fiber) meal ideas are:


  • Organic eggs with ½ avocado, sautéed spinach and onions, and beans
    • Google recipes for baked eggs in avocado
  • Smoothie with grass fed whey protein powder, dark-skinned berries, handful of spinach, ground flax or chia seeds, pumpkin puree, coconut oil, cinnamon, nut butter, oats, cacao powder and/or vanilla extract
  • Oatmeal with walnuts, berries, ground flax or chia seeds, and cinnamon
    • Google recipes for crockpot oatmeal so you make it advance and have throughout the week


Lunch & Dinner:

  • Wild caught fish or organic meat with quinoa or wild rice and your favorite vegetable
  • Salad with hard-boiled eggs, beans, hummus, quinoa, chia or ground flax seeds, pumpkin seeds, baked sweet potato and/or nuts (note: these are just ideas to add to salad, you don’t have to include them all)
  • Mediterranean quinoa salad
  • Lettuce wraps

Get creative and make healthy eating fun and you’ll reap the benefits for years to come. For more information or help creating your own individualized eating plan, contact Dr. Kristina Roberts, naturopathic physician at Lokahi Health Center, at 808-329-2114 or [email protected]