How to Eat Healthy and Stay Balanced, According to a Dietitian

  • Copy and Photography By: Cassandra Monroe

 

Jodi Bullock is a Registered Dietitian, a Certified L.E.A.P. Therapist (Lifestyle Eating and Performance) and owns her food sensitivity and diet coaching and consultation business. She loves helping her clients become more active by choosing healthy, lifelong habits and better food combinations to help them leading sustainable, energetic lives.

Her personal path started with pilates and noticing she was sensitive to certain foods. As she moved through dietetics and holistic food nutrition, she discovered more about her body and health after her own struggle with infertility.

With her personal success in lowering her food sensitivities and her growing number of clients, I wanted to find out more about her outlook on health. I sat down with Bullock to get some advice on healthy eating, maintaining a balanced diet, and what she eats on a typical day.

 

 

What’s a typical morning routine like for you? Do you have any habits that you like to start your day with?

 

I work from home so it’s important for me to have a routine. I’ll wake up and drink alkaline water and take my probiotics, organic sulfur, and my supplements. Then I’ll go outside for a run or walk or do my mindset practice. For my mindset practice, I listen to Kundalini yoga music — it’s really helpful to slow your mind down and I think it’s really important that people are aware of their thoughts. The mindset, the attitude, and the amount of positivity you can start your day with can really spiral through you so it’s super important to get your thoughts geared toward something helpful, happy, and positive before you start rolling through the rest of the day.

 

What are your foundations for building a healthy, balanced meal?

 

I base everything around vegetables and I’m always stocked with frozen and fresh produce. When I eat lunch or dinner, the majority of my plate is greens and both raw and cooked veggies of all different colors. I want my meals to be nutrient dense and plant based because that’s where we’re getting our vitamins and minerals from.

I do eat protein, but I focus on knowing where it comes from — organic, grass fed sources. I know different bodies thrive on different types of meat — my clients have all kinds of food sensitivities, so what may work for one person doesn’t work for everyone. A lot of vegetables do work for most people though, and if you do eat protein, make sure it’s from a good, organic source.

 

What may work for one person doesn’t work for everyone. A lot of vegetables do work for most people though, and when you eat protein, make sure it’s from a good source.

 

What are some of your go-to quick, healthy meals for a busy day?

 

Eggs! I’ll often have hard boiled eggs ready to go in my refrigerator for snacks so that there’s always something ready. Most of the time, I can eat at home because most of the meals I make take so little time. Sometimes I’ll buy green juice and pour it in my water bottle and bring along an apple with a pack of almonds.

I always have food in my purse just because I know myself and I’m the type of person that really wants good nutrients in my body— so if I’m in a position that there isn’t anything, that way I’m not going to go and just eat anything.

 

 

What are some keys to success for sticking to a healthy diet when you’re busy and on the go all day?

 

I think that what’s important is you are prepared — you can’t skip going to the grocery store and then say there’s nothing to eat. Today, there are so many good resources for grocery delivery services if you really don’t have time. You have to have things on hand to be able to choose from. The more that people understand what food does for their body, they’re going to want it. When you start to eat healthier, you just feel so different to where those choices aren’t tempting anymore. There are also a lot of alternatives out there for different products — instead of going for an acidic energy drink or too much coffee, look for alkaline coffee or Teechino.

 

How does maintaining a healthy diet make you feel (both mentally and physically?)

 

Maintaining a healthy diet really makes all the difference. I thrive on it — I don’t want to feel bad, I want vitality, I want to be able to be able to do the things I enjoy — eating this way allows me to do that. If you figure out the foods that work great with you and if you understand what works in your body and you actually follow that, it’s amazing.

 

What do you tell clients when they don’t make meals a priority or say they don’t have the time so they settle for processed or fast foods?

 

This definitely circles back to just being prepared— like packing snacks like nuts and hard boiling eggs. There’s a price to pay when you’re not eating right — what’s it doing to your body, what is it going to cost your health later on? If you absolutely need to drive through somewhere, go to the grocery store and grab fresh vegetable packs or a salad. Unless you’re living in a rural area, there isn’t really an excuse. If it’s important to you, you will make time for it.

 

You can’t skip going to the grocery store and then say there’s nothing to eat.

 

 

Do you have any foods that are off limits, and what food groups do you recommend most people should avoid?

 

I recommend for people to avoid pork, because it is very difficult to digest and seen as toxic to the body, primarily because [pigs] eat a lot of not so great things — therefore you are eating them too (garbage, dirt, parasites.) I recommend avoiding dairy, specifically [products] from cows (unless they are organic, raw and unpasteurized.) Eliminate the milk, cheese, yogurts, ice creams from milk products and see how you feel, then you’ll know the difference it makes.

 

Food matters. The body that you have right now is a reflection of all the things you’ve been doing, eating, and living— including your mindset and stress levels.

 

The other huge item I recommend avoiding is sugar! I know this means a lot of different things to different people, but certainly avoid any processed, refined or added sugars. Specifically, [sugars] that are used in cookies, cakes, and most other desserts, white flours and snack foods (like crackers, chips, pastas, and breads.) If you suffer from chronic inflammation, or any types of digestive issues, try omitting gluten containing grains (barley, wheat, rye) and definitely only have organic and/or GMO-free corn products. MSG (monosodium glutamate) should be avoided whenever possible.

 

Any last advice?

 

Food matters. The body that you have right now is a reflection of all the things you’ve been doing, eating, and living — including your mindset and stress levels. It’s all changeable so if you’re not happy with it, you have the power to change. It starts with what you eat all day long.

 

 

Jodi’s Go-To Meals:

Breakfast

  • ground chia meal, flax milk, and fruit bowl
  • egg crepes with sauteed vegetables
  • hard boiled eggs
  • green smoothies

Lunch

  • salads (a combo of protein [optional] and raw/cooked vegetables)
  • tuna or salmon with eggs
  • lettuce wraps with vegetables or protein

Dinner

  • grilled fish and salads
  • grassfed bison burgers
  • vegetable soups – carrots, ginger, leafy greens, peppers, tomatoes with organic bone broths, organic vegetable broths, and dairy-free bases
  • stir fry – combine protein (optional) with vegetables like peppers, broccoli, mushrooms, carrots, snow peas, cabbage, and fresh ginger and whole grains like brown rice, gluten free noodles, or quinoa
  • cauliflower rice

Snacks

  • nuts and seeds
  • fruit
  • raw vegetables with guacamole or salsa
  • raw vegetables with hummus (mixed with marinara sauce)
  • snap peas and mini peppers
  • dehydrated plantains or vegetables
  • matcha tea lattes or teecinno coffee alternatives
  • bobobo

    Wow. Is Jodie actually a dietician? Registered where? And what’s her actual qualification? Some of the recommendations in here don’t sound like they’re based on science or medical fact.

    • The Everygirl

      Hi there! You can find out more about Jodi on here website here: https://www.jodibullock.com/.

      • bobobo

        Have you actually looked at the website? Because I can’t find anything about Jodie being any kind of qualified.

        Everygirl may not have to subscribe to a code of journalistic ethics, but at the least it is mass publishing to a wide audience who may take this as advice, therefore there is a responsibility to fact check and do your best to produce content that is accurate and correct. The wellness industry is filled with people giving uneducated and sometimes dangerous advice about people’s health and lifestyles – and it is up to outlets like Everygirl to question this advice for the sake of your audience, who read and believe what you publish.

        I’d suggest you do your research.

        • B2467

          In the “medical or science field” there is evidence based practice however, there is also something called expert opinion. This is formulated when you have treated many patients and start seeing patterns with certain treatments, medications, or foods. There is so much that is not researched and many research studies are skewed to what the researchers want to expose to validate their hypothesis. Medicine and diet is an art and no two people are treated the same. If you have ever personally followed diets or clean eating you will know that some foods/diet/ exercise work for some people and don’t for others. Yes, there are some people who give false information. Instead of being quick to disregard what she says perhaps doing some of your own research on inflammatory foods and topics she discussed would aid in your education.

          • bobobo

            Ok, here’s some ‘expert opinion’ for you. Calling yourself a ‘registered dietician’ when you clearly are not (or at least there is no evidence to back that claim up) is highly misleading and dangerous. Dietitians are qualified in the very science that underpins health and diet – and they only recommend excluding things like dairy or gluten if you have a medical condition or allergy confirmed by medical testing. These two food groups make up vital parts of a balanced diet, so blanket recommending that people give these up as part of ‘clean eating’ instead of an actual medical reason is highly misleading, especially as giving the title of dietician which comes with an air of credibility and qualification, based on fact. Doing your ‘research’ by google search and calling yourself someone of ‘expert opinion’ or even worse, a ‘dietician’ is exactly what is wrong with the wellbeing industry. Suggest you also do your research, and question why someone would be calling themselves a dietician…

          • Caroline

            You cannot be called a registered dietitian if you have not completed an accredited bachelor’s program, completed a dietetic internship, and passed the proper exam. I can’t find those qualifications on her website. I’m not discrediting her work in the health field but it technically is misleading calling her a dietitian if she has not actually passed all of these criteria.

        • HealthSupport

          Speaking of research “bobobo” – her name is clearly spelled “Jodi” and had you looked up YOUR research on her LinkedIn profile – you would see that she does have the credentials and education to support it. Easy with throwing stones about something you haven’t even done yourself.

          • bobobo

            So you’re saying that on reading this article, and finding the information in it far from my ‘research’ and actual advice I’ve had from an actual registered dietician (as many of the comments below do attest), that I have to go off and research if this person is actually legit? And instead of finding this information in the article or on her website (?!?), I have to ‘research’ her social profiles to find this out? Is that not a little odd and suspicious? God forbid I question someone’s qualifications in a field that is filled with people giving out advice without any qualification to do so. And thanks for heads up on the spelling “HealthGuest” or probably Jodi. You should’ve just posted your qualifications and where you were registered and we could’ve called it a day.

    • Alison

      Jodi Bullock’s LinkedIn account does state she is a registered dietitian and lists her education (I was too intrigued not to look around): Completed didactic program in dietetics as well as dietetic internship through ISU with placement in Des Moines, clinical rotations at the Veteran’s Hospital.

  • I just wanted to point out the misspelling of “dietitian”. Also I wish that many dietitians would move more toward an everything in moderation approach, although I know different approaches work for different people. I completely understand and agree that that food is important and we should do our absolute best to get the vitamins and minerals we need, but it is also important to get a balanced ratio of proteins, carbohydrates and fats. Her lifestyle seems a bit restrictive to me. We do not need to eliminate breads or feel guilty for indulging in an afternoon cupcake because it is someone’s birthday at work. I just think this is the healthiest way to foster our mental health when it comes to our relationship with food!

    • The Everygirl

      Hi Paige, thanks so much for sharing! We agree that an everything in moderation approach is also a very good option for staying healthy and happy.

  • Ayorinde Ifatunji

    I completely agree with Paige, in the above comment. This article is enforcing a way of life that looks like a ton of restriction to me. As someone who’s recovered from an eating disorder, this article is the type of thing that used to make me think I couldn’t eat what I wanted and if I did, it’s not what a “professional” would recommend. It would result in me feeling very guilty and would reinforce my unhealthy thoughts about what I should and shouldn’t eat. This blog has a huge audience, please don’t put it into women’s heads that this is what real, happy, fulfilling eating looks like when it’s not. Sidenote: I eat bread and dairy all the time. I also eat lots of leafy green salads. I am still quite healthy either way.

    • The Everygirl

      Hi Ayorinde, thanks so much for sharing! We agree that restriction does not work for everyone and that the healthy option won’t be the same from person to person. We certainly don’t want to suggest that all women follow this one perspective. Thank you for your feedback!

      • bobobo

        You’re absolutely right Everygirl, no woman should follow this one perspective – it’s dangerous and ill informed. If you’re having digestive issues, seeing a registered dietician or a medical professional to get a full personal, individualised assessment is the answer.

      • Molly Penaflor

        “Restriction does not work for everyone”.. are you kidding me?

  • Capri Price

    I’d be a little too scared to try unpasteurized dairy products.

    • Victoria Marshall

      I just read an article that quotes the CDC reporting something like 97% of dairy related food borne illnesses come from raw unpasteurized dairy products….so your fear is likely well placed :-/

    • Caroline

      You are completely correct, unpasteurized and raw dairy products are incredibly dangerous. Heat processes like pasteurization kill the bacteria (E. coli, Salmonella, Listeria, etc.) and spores that will make someone either sick or could even kill them.

  • Carolyn Ophus Wendell

    The LEAP program is no longer endorsed by the Academy of Nutrition and Dietetics, as far as I understand.
    And as a registered dietitian and licensed nutritionist, I agree that she’s a little far out there. Her website doesn’t give a clue about her qualifications, either.

  • Megan

    As a Registered Dietitian myself this article is disappointing to me. I would never recommend a client to eliminate whole food groups (dairy). This type is strict dieting is not maintainable and can be triggering for disordered eating and orthorexia. This is also not realistic for the majority of the population. I completely understand the frustration of the commenters below. I believe everything in moderation is key and that we should help people to foster a health that relationships with food.

    • The Everygirl

      Hi Megan, thanks for this perspective! We agree that eliminating dairy may not work for everyone.

  • Maria Tarar

    Interesting article, a little daunting.

    The list of things she doesn’t recommend is pretty much a staple in my many diets. I wish we’d asked her specifically what she does like in her diet (I know mostly veggies and etc)

    Also just learned about Alkaline coffee.

    She looks great – that says something.

    • I disagree! How someone looks on the outside – especially in the context of a professional ‘glamour’ photo shoot – says NOTHING about their overall health. We are just conditioned to believe that thin is healthy, but unless you know a person’s personal health details there is no way to assume someone is healthy or not.

  • Jane

    I can’t find anything on her website that tells me where she received her dietetics degree from and then did her internship to become a registered dietitian. I would suspect she is a “nutritionist” — there is a big difference! Seems to be a bit more restrictive than what an RD would recommend.

  • Helen Gibbs

    Very concerned over this advice, because she’s also low in wholegrains.
    I’m a registered dietitian and I don’t advise like this 90% of my time is spent with clients exploring why they eat, rather than what they eat (with the exception of allergies and intolerance in early appointments)

  • May

    I found this article so disappointing. Dear “The Every Girl” editors: please read up on intuitive eating & disordered food thoughts/habits. While people should certainly avoid foods that they’re sensitive to, it’s another thing entirely to demonize the vast majority of food options out there. I’m so happy to see all the comments on this article- please note of how many of your readers aren’t buying into this.

  • Laxie

    This is not a balanced diet. We have to consider all food groups based on likes and dislikes of one person.

  • Kelsey

    Really really disappointed in this article…not what I’m used to in terms of quality content from The Everygirl.

    For example – she claims to be “plant-based” but doesn’t even touch on the wide range of plant proteins out there. Instead, she’s using the terms “meat” and “protein” as if they are interchangeable:
    “I do eat protein, but I focus on knowing where it comes from — organic, grass fed sources. I know different bodies thrive on different types of meat.”

    The statement “I do eat protein, but…” doesn’t even make sense. You have to eat protein to survive. It’s not a choice. What she means is “I do eat meat, but…”

    Just really frustrating all around. This is far from expert advice.

  • Georgia Keam

    Hey Everygirl Editors.
    I think the comments here are voicing a pretty clear opinion about this article. The message of this article is really worrying. It is based on restriction without any clear qualifications which sends harmful messages of what is considered a proper diet to woman. Before anybody starts restricting what they are eating, they should seek proper medical advice!

    Your site brands itself for every woman from all walks of life and this article couldn’t be any further from this. I am all for reading advice from qualified dieticians as a part of series of what women eat from all different life situations. Real women! A Mum of three in Texas, a single professional woman in New York, a college student from Utah.

    This voice on your website, without context or warning is a disappoint.

  • Jamie Marie

    This article has a lot of information that isn’t scientific based. I’m disappointed you are sharing inaccurate health information based on trends.