Holistic Squid weighs in with a nutrient-dense spin on Ann Marie M.'s diet. Ann Marie, 32, happens to be my sister. As such, I can tell you that while she is an awesome cook, she also lives in a tiny apartment with a kitchen designed for a person who eats mainly takeout.
Check out what Ann Marie ate today:
Breakfast: I am one of those people that spends $4 everyday for a cappuccino but it is made with organic whole milk. I usually eat a big bowl of Ezekiel Sprouted cereal with a banana in the morning.
Lunch: Most days I eat sandwiches for lunch. I try to go for the whole grainiest breads that the sandwich shop has. I read the ingredients to make sure they are not packed full of added sugar. I like my sandwiches simple…a very thin layer of fancy pork-product and butter–perhaps a bit of lettuce.
Dinner: Again, I am usually out for this meal. If its Mexican– I usually pick the carnitas in a taco form. If its Indian, I eat the Saag Paneer. I love delicious Chinese meats, like the ducks that hang in the window. Who doesn't like pizza? I get mine covered with as many local and farm fresh vegetables as possible when I order from my local pizza shop.
Snacks: Around 3 o'clock everyday I crave a fatty or protein packed snack– cheese, buttered sprouted bread, peanut butter on fruit. I'm not gonna lie. I also eat potato chips. I like the Kettle Organic Sea Salt Chips.
Challenges: I eat out for almost every meal. I live in San Francisco–where food is delicious and apartments are small. My kitchen is a dark, little cave with a broken stove, no oven, a bachelor sized refrigerator, and what I like to call a “slow-cook-toaster oven.”
Dietary history: I just recently started eating meat after years of being a vegetarian, and I am loving the exploration.
Dietary goals: Well, you're my sister, so I know how to eat nutrient dense food…at least when I cook it myself, but given my current kitchen situation, that just is not happening. I'm probably not gonna eat out too much less…so better choices for where and what to eat on the go would be great.
Holistic Squid says:
I love having a sister that loves good food. In general you make decent choices – organic, local, rich with saturated fats and veggies – organic kettle chips now and then won't kill you. For most Real Food foodies, eating out presents a big challenge from a nutritional and ethical perspective. But despite that, every time we talk food, I am jealous of your options in San Francisco. From the conscious-minded grocery stores to the abundant options of fantastic ethnic restaurants, despite the fog, San Francisco almost makes me want to leave LA.
In case you get inspired to eat more at home, here are a couple suggestions (that apply to college dorm living too! ;))
- Borrow a kitchen – Find a friend with a real kitchen, and volunteer to share some food in exchange for hosting a weekly or monthly Sunday cooking session. Then freeze your bounty and heat it up in the cave kitchen throughout the week.
- Crock it – Slow cookers are a great food solution to address your limited space and time. From home-cooked carnitas to delicious nourishing soups, you can make big kitchen meals on a tiny bit of counter.
- Delegate – Meal delivery doesn't have to mean junk food take out. Most cities have businesses that specialize in the delivery of nourishing meals daily or weekly for those who can't or won't cook. The Bay area is blessed with the amazing Three Stone Hearth – a community supported kitchen that takes the work out of eating well. Here in LA we love Real Food Devotee.
When you do eat out:
- Seek and Find eateries near you that specialize in local, pasture raised meats and organic produce. Since eating out isn't an occasional thing, go out of your way, if necessary, to frequent these places.
- Ask and You Shall Receive – Especially in a community like San Francisco, the voice of the consumer goes a long way. Ask you server where and how the meat they serve is raised. Ask what oils they cook with. Tell your favorite restaurant owners that you'd like to see more pasture-raised meats and poultry and wild caught fish on the menu.
- Beware of the Vegan fake foods – Vegetarian options are often the best choice when your other option is factory raised meat, but do your best to avoid unhealthy vegan foods like unfermented soy products, wheat ‘meats' like seitan or TVP (texturized veggie protein), and fake butter and mayonnaise made with toxic vegetable oils.
- Order up broth – Many Asian restaurants serve wonderful homemade broths (like Vietnamese Pho) – eating bone broth several times per week will fortify you with nutritious goodness without breaking the bank. (Check to be sure they don't use MSG).
- Add Some Culture – Though I know you love them, you seem to be missing probiotic-rich fermented foods such as cultured sauerkraut, yogurt, and fermented drinks, like kombucha. You can fit a few of these in your tiny fridge, and serve them up with leftovers or takeout.
- Add Cod Liver Oil to your daily supplementation to ensure you are getting plenty of vitamin A, D, K2, and omega fatty acids. It's a small bottle, so it should fit in your mini fridge next to the sauerkraut and takeout containers. You can find Cod Liver Oil here.
For a complete guide to eating Real Food out in the real world (especially places less locales than San Francisco) check out this post: How to Eat Out. Thanks Ann Marie!
Would YOU like to have a Holistic Squid, nutrient-dense spin on what YOU ate today?
Send me your name, age, home town, and occupation plus your list of breakfast, lunch, snacks, supplements, dietary goals, and challenges to info at holisticsquid dot com. Please include a fun picture too.