Eat based on the Seasons
- Foods that are shipped are often sprayed with preserves, are depleted in nutrients to age or were picked before even ripe.
- Winter time is the best time to eat - root vegetables, grains, moderate amounts of meat, nuts and seeds
- Summer is a time of growth and heat best to eat - fruits and vegetables that are light and nutritious.

Eat the Grocery Store Perimeter / Eat things that can poil and eat them before they do
- At your standard grocery store all the fresh produce, meat, breads and dairy are found on the perimeter of the stores
- In the center of the stores you have processed foods, frozen foods, and boxed items full of refined, preservative filled, fortified foods.

Eat to Live, NOT Live to Eat
- Your attitude towards your food plays a big role in digestion, in gaining or losing weight.
- We all get caught up in the feast of the meal - lavishly rich foods that only use to be eaten at special occasions are now common place at everyday meals.

Make sure the "Dirty Dozen" are Organic
- Apples, Bell peppers, Celery, Cherries, Grapes, imported (Chili), Nectarines, Peaches, Pears, Potatoes, Raspberries, Strawberries, Spinach

Variety is truly the Spice of Life
- The same foods should not be eaten every day. Rotation of foods and food groups helps the body prevent against intolerance, however, only add a few new foods into a meal. Too much variety can be stressful to the body, because different enzymes are required to break down different foods.
- Eating locally grown foods not only supports the local economy but also helps you get a variety of native foods and nutrients.

Eat and Chew your Food Correctly
- Meal time is not a race, eating should be your focus at that time. Eating with the TV on can cause you to overeat, as you are eating without thinking about it.
- Chew your food! Limit the amount of liquid you drink during your meal, as the liquid can dilute gastric enzymes.

It is about Moderation
- If you are craving something have a little bit of it. Satisfying your craving can help you eat less of the craving later.
- Too much of a food, even if it is healthy for you, can burden the body and thereby no longer provide the benefit that was intended.

Enjoy eating, enjoy cooking and enjoy life.
Anita M. Larrow, ND