Kingdom Wellness, Nutrition, & Fitness
Pastor Natalie Mitchem, Registered Dietitian/Nutritionist, Ed. D.
Doctor of Education with a Focus on Leadership in Health & Wellness
DipACLM -Diplomate of the ACLM - Certified Lifestyle Medicine Professional
Plant-Based Nutritionist & Chef
Create a "Wellness Kitchen"
Your health and wellness starts in your kitchen.
Step 1. Spring clean your refrigerator and kitchen pantry/cabinets.
Remove all box processed foods. Limit box cereals to all natural unsweetened whole grain cereals.
Remove all foods with artificial colors, artificial flavors and artificial sweeteners. (If Diabetic try natural Stevia - monitor your blood sugar to see how your body responses and adjust stevia amount as needed. "Plant derived Stevia" is listed as one of the options by the American Heart Association/ American Diabetes Association Scientific Statement July 9, 2012 at an option for diabetics).
Limit all sweeteners. Eat more fresh vegetables and naturally low sugar fruits like berries instead of pre-package snacks.)
Remove soda, diet soda and sweetened drinks.
Remove all package cakes and treats
Check the date on all food and remove all expired food.
Remove expired spices
Remove food high in salt and animal fat.
Remove frozen meals high in salt and animal fat.
Fill your kitchen with Whole Plant Based Foods:
Fresh colorful and green vegetables and fruit
Frozen vegetables and fruit
Fresh berries in season.
Fresh Green Vegetables
Low Sodium and naturally packed jar or canned foods for emergency or times when you need to prepare a quick meal.
Lean meat if you eat meat.
Non-dairy milks and non-dairy yogurt for variety. If you only drink cow's milk, try the new non-dairy milks and see how your body responses. (Challenge - for 1 month or 21 days replace your cow's milk with a non-dairy milk and yogurt).
Yogurt, Sauerkraut, Napa Cabbage and Kimchi- for the probiotic benefits.
(*Nourish and heal your gut and to help flatten your abdomen)
Nuts and Nut Butters, if you are not allergic to nuts. Avoid all nuts if your are allergic.
Seeds (pumpkin, hemp, sunflower, flax, chia...etc) avoid if you have an allergy.
Fresh and jarred spices
Fresh herbs - grow you own fresh basil or herb garden
Natural and Whole Food Sweeteners - Stevia, Dates, Maple Syrup, Coconut Sugar or Fruit Paste. **If you are managing Diabetes - check your blood sugar after use of these natural and/or whole food sweeteners to see how your body responses.
*** Everyone should use a small amount of all sweeteners including naturalsweeteners.
*Fruit paste - make your own with dried fruit, small amount of water and your blender. Blend until smooth.
Water - concern a filter for your tap water. Place water with fresh vegetable and fruit in your refrigerator for a quick refreshing beverage in place of soda, diet soda or other sweetened drinks.
Make you own or look for natural healthy snacks for yourself and your family.
Bake your own pie or cake instead stock piling prepacked treats in your cabinets to limit access.
Beans - variety of beans. Serve 1 or 2 meatless meals per day using beans.
*Read all food labels and fill your kitchen with real food.
*Your health and wellness is worth you taking the time to spring clean your kitchen and to make time to cooking healthy meals and snacks.
Step 2
3 Simple Steps to Planning Meals that promote wellness and helps to prevent disease.
1. Eat colorful meals and snacks with focus on a "fresh" and "whole foods". The focus on "fresh" in the case means "freshly prepared meals and snacks" and "include fresh whole plant based foods".
2. Portion control.
Divide your plate in half. Make sure half your plate or meal is plant based.
3. Pro-biotics and Water.
Enjoy foods that supply your body with healthy pro-biotics to promote a healthy digestive tract (kimchi, fresh sauerkraut, yogurt and more). Drink water and herbal teas with fresh vegetables and/or fruit instead beverages high in sugar and artificial sugars.
Nutrition Knowledge
It is time to incorporate "meatless meal" and non-meat protein foods in your daily meals.
Bean Knowledge 101
First to lessen the flatulence or gas producing results when eating beans...the more you eat beans, your digestive flora will adjust and produce less gas (SMILE). Cook your own dry beans or choose low sodium canned beans or frozen beans.
1. Kidney Beans/Cannelloni - fiber and folate. Contains protein. Enjoy in soups, salads, homemade hummus, 3 Bean Salads and veggie burgers.
2. Red Beans - fiber iron and protein. Enjoy in soups, salads and veggie burgers.
3. Chickpeas or Garbanzo - fiber, foliate and a good source of magnesium, protein and potassium. Enjoy in homemade hummus, falafel, roasted beans to create protein snack or mash and flavor with garlic for a delicious side dish.
4. Pinto - folate and fiber. A good source of potassium and protein. Enjoy with brown rice, soups, chili, stew, burritos and veggie burgers.
5. Black-Eyed Peas - fiber, magnesium, protein and zinc. Enjoy in salads, stews, soups, homemade hummus and with wild rice.
6. Black Beans - fiber, folate, iron, magnesium, protein and heart healthy anthocyanins. Enjoy in veggie burgers, homemade hummus, soup, salads, tacos and burritos and more!
7. Navy Beans - folate, fiber and protein. Enjoy in baked beans, hummus, soup, stew and veggie burgers.
Beans are a good source of protein, fiber and zinc. Research indicates beans may help control blood glucose and cholesterol levels and may improve heart health.
Enjoy making homemade Bean Dips, Hummus, Dessert Bean Dips/Pie and Spicy roasted beans for exciting snacks in place of or next to the traditional dairy based dips.
Green vegetables and fruit - indicates antioxidant potential and may help promote healthy vision and reduce your cancer risk.
Orange and deep yellow vegetables and fruit -contain nutrients that promote healthy vision and immunity and reduce your risk of some cancers.
Blue and purple vegetables and fruit - may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced your cancer risks.
Red vegetables and fruit -may help maintain a healthy heart, vision, immunity and may reduce your cancer risks.
Brown, White and Tan vegetables (whole grains) and fruit - sometimes contain nutrients that may promote heart health and reduce your cancer risks.
"Food variety supplies different nutrients, so to maximize the nutritional value of your meal, include healthful choices in a variety of colors."
Source: Eatright.org & www.plantrician.org
Copyright (Pastor Natalie Mitchem) 2016-2050, All rights reserved. No part of this material may be used, copied or distributed without permission
Pastor Natalie is a Registered Dietitian/Nutritionist and has studied the benefits of Plant Based Diets and overall good nutrition to promote health and to fight disease.
Do not use the information provided in this website for diagnosing or treating a health problem or disease or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider or medical home immediately. Do not disregard professional medical advice and do not delay in calling 911 or seeking medical attention when needed.
Annual Medical exam is good preventive practice. You and your health provider should partner in wellness steps that includes nutrition, more vegetables and fruits, drinking water, stress reduction, faith and fitness along with medical advice.