On my recent trip to Sanoviv, I learned new ways to adjust my kitchen to better match the Sanoviv eating plan
What Is the Sanoviv Diet?
- whole-food, healing diet that promotes optimal cellular nutrition. It eliminates common food allergens, processed sugars, toxic fats, additives, preservatives, caffeine, and alcohol.
- includes abundant raw and lightly cooked vegetables (many from their garden), green juices, wheatgrass ,fermented vegetables, sprouts, legumes,
nuts and nut milk, seeds, and some glutenfree whole grains. Fruit is also included since it is essential to a healthy diet.
- low-glycemic and ideal for managing blood sugar disorders.
- Dates, figs, and honey are used minimally as natural sweeteners.
- Small amounts of high-quality animal protein, such as “wild caught” fish, organic humanely raised poultry, and eggs, are also offered.
The Role of Intermittent Fasting
It naturally nourishes your body, reduces inflammation, enhances immune function, balances blood sugar, detoxifies, and revitalizes.
Intermittent Fasting has many benefits, including improved cardiovascular health, reduced cancer risk, gene repair, and increased longevity. It can also reduce cellular stress and normalize insulin sensitivity. There are a few different ways to include some fasting into your lifestyle:
- Overnight Fast: This simple fast is easy to incorporate into your daily lifestyle. For the overnight fast, allow 12-13 hours between your last meal of the day and your first meal the next day. Sanoviv practices this overnight fast regularly
- Eating Window Fast: During this type of fast, which can include one or two days a week, you restrict your meals to a specified time window. For example, you would eat two or three meals between 8:00 a.m. and 4:00 p.m. Then your fast would occur from 4:00 p.m. and 8:00 a.m. the next day (16-hour fast). The hours for this 16:8 fast include eating a healthy breakfast, which aligns with the body’s natural circadian rhythm.
Practice Mindful Eating
To optimize digestion and nutrient absorption, follow these simple tips:
- Eat meals only at a table. Sit upright and remove all distractions (cell phones, television).
- Take a few deep breaths before eating to relax your mind and body. Show gratitude for your nourishment.
- Chew your food thoroughly. Each bite should be liquefied before swallowing. This is the easiest way to improve digestion.
- Consider taking a short walk after your meal or standing for about 15 minutes (e.g., washing dishes) to assist digestion.
MY KITCHEN MAKEOVER
It has been helpful to have a well-stocked pantry. I had to go through my cabinets and discard any old spices, grains, industrial oils, and processed foods
I began by adding a few items at a time, (those that I use most often.)
Purchase organic whenever possible.
The kitchen makeover is the first step toward healthier eating.
- Unrefined oils: extra virgin olive oil, coconut oil, grass-fed ghee, avocado, and rice bran oil
- Vinegars: organic apple cider vinegar, balsamic vinegar, seasoned brown rice vinegar
- Unrefined sea salt or pink Himalayan salt
- Wheat-Free Tamari or Coconut Aminos
- Sweeteners: blackstrap molasses, raw honey, organic maple syrup, dates, figs, unrefined cane sugar
- Spices: thyme, rosemary, oregano, basil, cilantro, bay leaves, Italian seasoning, black peppercorns, cumin, cardamom, turmeric, cayenne pepper, chili powder, Mexican seasoning, vanilla extract
- Nuts (raw): almonds, cashews walnuts, hazelnuts, pecans, Brazil nuts, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, hemp seeds, shredded coconut, chia seeds
- Grains: brown rice, black and wild rice, steel cut oats, quinoa, coconut flour, almond flour, organic Einkorn wheat
- Dried beans: kidney, black beans, garbanzo, mung beans, white beans, pinto beans, lentils
- Frozen fruits and vegetables (when fresh or organic are not available or out of season)
- Raw, organic cacao powder
Food Preparation Essentials
For success with recipes, I recommend you have all the right tools.
Having the right equipment makes your job much easier.
- Vitamix
- Salad Shooter (for shredded veggies)
- Stainless steel or Pyrex cookware
- Citrus reamer or press
- Garlic press
- Excellent knives
- Silicone ice cube trays
- BPA-free popsicle molds
- Coffee grinder (for grinding nuts and seeds)
- Stock pot
- Mason jars (all sizes)
- Glass storage containers with tight-fitting plastic lids
