The Traffic Light Eating Approach
I have recently announced I completed my Health Coach Certificate from the Dr Sears Wellness Institute. Dr. Sears is a renowned family practitioner who developed a program called the L.E.A.N start program to teach people the correct way to eat and live based on scientific research with a whole food clean eating approach. Dr. Sears developed cancer over 10 years ago and after his diagnois he began to examine his diet more closely with scientific eyes.
The wellness program is centered around education how we Live, Exercise, Attitude, and the Nutrition of the food we are putting in our bodies. I love it because it’s really easy to understand, remember and to teach to children. I have had a chance to share this approach to close friends and they have already have had success in teaching it to their children to help them understand and be more mindful.
We have the recommended food guide pyramid now called myplate which focuses on quantity over quality of food and it’s important to know that the USDA has a focus on economic development to promote the beef, dairy and grain industry. They also work closely with the large food manufactures who benefit for profits. The ones that suffer are the general population because they are confused and don’t really know what food is beneficial for our bodies since there are so many options yet so little education on it all.
I love the Dr. Sears approach to L.E.A.N living because it focuses on eating whole foods and using food as medicine. Before I began studying health and wellness I was very confused on how to properly eat because no one has ever taught me. My knowledge of portion control was based on nothing and the foods to eat under the food guide pyramid was personally confusing when I attempted to understand it.
The Traffic Light Eating approach adopted by the Dr. Sears Wellness Institute teaches us that all foods can be broken down into 3 colors: GREEN, YELLOW AND RED just like the standard traffic light.
Green Foods are GO FOODS: All fruits and Vegetables. These kinds of foods are not manufactured, very low to no fat, low in calories, very high in nutrients, naturally colorful, usually eaten raw and promote healthy living. They contain high amounts of vitamins, minerals, fiber and photo nutrients.
All fruits and vegetables are GO FOODS in their raw state but they can turn to a yellow food when you add certain ingredients or cook them. For example, you have a raw green apple it’s a GO food but you decide to boil the apple and make it into apple sauce. You have now cooked some of the nutrients out which has turned it to a yellow food. Now if high fructose corn syrup is added to the applesauce as many food manufacturers do this original raw apple GO FOOD is now a Red Light food. Make sense?
Yellow Light Foods are SLOW DOWN FOODS: You can eat these foods everyday but don’t eat too much. Yellow light foods are grown, farmed or raised. These kinds of foods have more calories than green light foods and they usually have more fat or sugar than green light foods.
Yellow light food examples would be: whole wheat pasta, brown rice, bread, 100% whole grain bread or corn tortillas, eggs, red lean meat, chicken/turkey, nuts and seeds, olive oil, fish, organic cheese and Greek yogurt.
A couple of notes about yellow light foods: Purchase organic whenever possible. This is so important as to avoid GMOs and pesticides. Choose grass fed and organic when it comes to dairy and meat to avoid antibiotics, growth hormones and GMO’s served to the animal if it was commercially raised.
Yellow Light foods can become Red Light Foods, for example fried chicken.
Too much of a good thing is still too much!
Red Light Foods are STOP foods. These foods are not nutrient dense as opposed to vegetables which are full of nutrients. Red light foods are unhealthy foods because they are high in calories, fat and sugar. Most nutrients have been removed and fillers have been added for example foods like potato chips, french fries or anything deep fried. These foods are low in vitamins, minerals, and fiber.
Most fast foods are Red Light Foods. Often processed food and prepackaged food falls under this category as well. Think anything that has high fructose corn syrup, hydrogenated oils or trans-fat you should stay away from because the wreak havoc on your body in many ways. Cookies, cakes, candy, frozen yogurt, fatty meats, chips, white bread and white rice, doughnuts/pastries, sugary beverages soda and juice drinks) bacon, ham, hotdogs, and other processed meats.
To be at optimal health you really should limit Red Light foods to once a week or once a month. Think of them as special occasion foods and remember to stop and think about a healthier choice.
Working towards being regimented and sticking to Green and Yellow foods you will feel the benefits however consistency is key and limiting the amount of Red light foods you consume. It can be difficult let's face it most celebrations involve Red Light foods but I believe we can change the vibe of these gatherings. Now is the time to change and be the one that paves the way. There are so many lovely foods that are healthy to consume if you consider you have endless options.
When I learned this approach to eating I was excited to have a tool I can easily share with my family, friends and teach others. It helped make my decisions easier at the grocery store as well. I hope you will find this useful and if you are truly serious about living a healthier life you will consider looking at your next meal with the Traffic Light Eating approach.
Love and Light~
Amber
