Why Eat More Real Food?

by | Sep 21, 2025 | Clean Living, Habits, Health, Healthy Clean Living, Journaling, Wellness

Real (whole) foods are foods in their most natural or minimally processed form: think fruits, vegetables, nuts, seeds, legumes, clean animal protein, and natural oils. These offer vitamins, minerals, fiber, healthy fats, antioxidants, and protein the body needs for optimal functioning. Processed and ultra-processed foods undergo significant changes adding sugars, salts, preservatives, unhealthy fats, and artificial flavors. They’re often less nutritious, high in calories but low in actual nourishment, and can contribute to chronic health issues such as obesity, diabetes, heart disease, and mental health disorders.

Benefits of Real Food vs Ultra-Processed

Real Food Ultra-Processed Food
Nutrients High in vitamins, minerals, fiber Low in nutrients, fiber
Additives None or very few Many artificial additives
Health Risks Reduces chronic disease risk Increases risk of obesity, diabetes
Satiety More filling, less overeating Less filling, encourages overeating
Mental Health Supports brain health, mood Linked to depression, fatigue

Simple Ways to Eat More Real Food

  • Read labels: Fewer ingredients you understand = better.

  • Shop the perimeter: The edges of grocery stores are usually where fresh foods are.

  • Cook at home: Even quick, simple meals give more control (use frozen veggies for convenience).

  • Start small: Each meal, add one more veggie, fruit, or whole grain.

The Power of Epigenetics

Epigenetics is the science of how lifestyle choices (diet, movement, stress management, sleep) influence which of your genes are “turned on or off” like a light dimmer. The genes inherited aren’t your final destiny. Daily choices (what you eat, how you move, how you relax) directly impact wellness by affecting how your genes function. You CAN “turn up” healthy genes through real food, sleep, hydration, stress management, and joyful movement.

Hydration: Listen to Your Body

Water is essential for energy, cushion in joints, digestion, mental clarity, and healthy metabolism. While research suggests an average, everyone’s needs differ drink when thirsty, more when active or in heat.

Support Your Gut: Eat More Plants

Eating a variety of vegetables and fruits increases gut bacterial diversity, which is linked to digestion, immunity, mood, and even weight. Aim for at least 10 different plant foods each week.

Lean Protein: Building Blocks for Life

Protein is vital for building muscle, repairing tissues, supporting the brain, maintaining metabolism, and keeping you full. Opt for lean meats (chicken, fish, eggs), legumes, and plant-based proteins.

Move Your Body: Make It Fun

  • Just getting started? Walk, dance, or try easy at-home routines consistency is key.

  • Already active? Add variety or challenges group classes, new sports, or interval training.

  • The best exercise is the kind you enjoy and will repeat.

Nourish Your Nervous System

  • Meditation: Try free apps like Insight Timer; search Leo Max or walking meditations by Dr. Joe Dispenza on YouTube.

  • Journaling: Reflection supports stress release; Claridad’s Wellness Journal is a favorite.

  • Other: Breathwork, nature walks, hot/cold therapy, herbs like Ashwagandha all nurture nerves.

Smart Supplementation

Test for deficiencies if possible, but most people benefit from:

  • Magnesium: Critical for mood, sleep, heart, and nerve health; magnesium from BIOptimizers covers all 8 types, in powder/capsule.

  • Vitamins D + K2: Essential for immunity, bone and nervous system.

  • Vitamin B12 + B6: For energy, nerves, and DNA regulation.

  • Omega-3s: Brain, nerve, and heart support.

  • Fiber: Gut and blood sugar regulation.

  • Zinc, Calcium: Key minerals often low in today’s diets.

  • Probiotics & Prebiotics: For gut flora, digestion, and immunity.

Optional:

  • Digestive enzymes (Masszymes): Help break down food and improve absorption, especially if digestion is sluggish.

  • Sleep aids (BIOptimizers Sleep Breakthrough): For better rest.

  • Stress support (Stress Guardian): Herbal blends for relaxation.

  • Blood sugar support (Berberine, GlucoseBitters): For better glucose control.

  • Clean protein powders: Just Ingredients, BIOptimizers, Truman, Organifi—all third-party tested, lower in toxins.

Clean ingredients matter choose third-party tested supplements to lower toxin exposure, especially if you are at higher risk (for example, cancer survivors).

Recipe Gift: Mediterranean Diet Plan Sample

Lunch Bowl:

  • 1 cup cooked quinoa

  • ½ cup cherry tomatoes, halved

  • ¼ cup chopped cucumbers

  • ¼ avocado, diced

  • ½ cup chickpeas (canned, rinsed)

  • 2 tbsp feta cheese (or omit for dairy-free)

  • 2 tbsp parsley

  • Dressing: 1 tbsp olive oil, juice of ½ lemon, pinch of oregano, salt, and pepper.

Mix all together. Enjoy with a side of fruit, and sip water with lemon.

Action Steps—Start Today!

  • Choose one meal a day to “upgrade” with more real foods.

  • Add two new vegetables or fruits to your shopping list.

  • Drink a glass of water before each meal.

  • Move for 10+ minutes doing something you enjoy.

  • Try a 5-minute breathing or walking meditation.

  • Do a “label scan” at the grocery store: pick items with short, recognizable ingredient lists.

Final Thoughts

Investing in whole foods, movement, restful sleep, hydration, nervous system nourishment, and connection with loved ones transforms health from the inside out. Progress over perfection small, steady changes make all the difference. Remember, this content is educational and should not replace professional medical advice.

Xo,

Clarita, Founder of Claridad

Referenced Products

BIOptimizers Magnesium Powder - Use Code: CLARITA10
Wellness Journal
FREE Mediterranean Meal Plan