Photos by
Christina Stuart
Eat This,
EVERYTHING eats
NOT That!
Most of my clients just want to be given
a menu and told what to eat. If you do a
nutrition program with me, we dive into
the root cause of your issues, educate and
develop realistic strategies. But for this
article, I’m keeping it simple with food and
beverages to avoid and healthy substitutes.
EAT THIS: Zucchini noodles
NOT THIS: Pasta (enriched white flour)
Betsy’s notes: Using a spiralizer and making your
own “zoodles” is easy! The best part is that you don’t
need to cook them. If not a fan of zucchini noodles, some
honorable mentions are bean, quinoa and rice pastas.
EAT THIS: Healthy oils (olive oil for dressings,
coconut oil for cooking)
NOT THIS: Vegetable/
soybean oil
Betsy’s notes: Soybean
oil and vegetable oil are
usually the same thing.
They are cheap oils that
become toxic when
heated. Hydrogenated
oil is the worst. My two
favorite oils are olive and
coconut. Olive oil is a
healthy monounsaturated
oil that should be kept
at room temperature
(in dressings). When
cooking, it is best to
use a stable saturated
fat, like organic refined
(unscented) coconut oil.
EAT THIS: Homemade vinaigrette
NOT THIS: Creamy and most store-bought dressings
Betsy’s notes: Most store-bought dressings are
filled with sugar, preservatives, bad oils and fats. Once
you learn how easy it is to make a clean vinaigrette,
you’ll never look back. Check out my simple recipe.
¾ cup olive oil
¼ cup vinegar (I prefer balsamic)
1 squirt of dijon mustard
1 squirt of honey or agave
Salt and pepper as desired
EAT THIS: Homemade low-sugar smoothie
NOT THIS: Store-bought or restaurant smoothies
Betsy’s notes: Most smoothies from a store or
restaurant contain 50-100+ grams of sugar! The only
alternative is to make your own balanced smoothie.
Overall, it’s helpful to have a quality protein powder
that tastes good. Make sure not to add too much
fruit and no juice needed. Here is my favorite recipe:
chocolate PB green smoothie.
1 scoop chocolate protein powder (not soy protein)
½ banana
1 tbsp peanut butter
Large handful of greens
1 cup water or unsweetened almond milk
Ice as desired
DRINK THIS: Skinny margarita
NOT THIS: Sweet alcoholic drinks, like margarita or
rum & coke
Betsy’s notes: If you are going to enjoy a cocktail, try
to minimize the excess sugar and chemicals. Drinking
cleaner is less toxic and will prevent a hangover. In
general, pick a low-sugar liquor like vodka, tequila or gin.
Mix with seltzer and only a splash of juice or fruit wedge
for a touch of sweetness. Here is a tasty skinny margarita
recipe:
2 oz tequila
1 cup seltzer
4 fresh squeezed lime wedges
Splash of natural limeade
EAT THIS: Kind Bars (with 5 grams sugar) + Raw
Rev Glo Bars
NOT THIS: Store-bought granola bars
Betsy’s notes: I’ve spent endless hours researching this
topic. Bottom line is that most store-bought bars (granola
and protein bars) are unhealthy. They are filled with sugar
or artificial sweeteners, crappy protein sources and too
many preservatives. My top two favorites are Kind Bars
(Nut + Spice line) with 5 grams or less of sugar and Raw
Rev Glo bars (available online). Both are healthy options
made with real ingredients and low in sugar.
Betsy Markle is a registered dietitian, holistic nutritionist, certified personal trainer and
yoga instructor. Also known as “The Realistic Nutritionist,” Betsy is best at simplifying
the confusing world of nutrition and wellness. Visit RealisticNutrition.com to checkout
her simple recipes, online programs and personalized packages. She can be reached
at Betsy@RealisticNutrition.com or 805-252-3656.
030 // EVERYTHINGBREVARD.com
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