My 13 Simple Eating Rules for Lifelong Health

Over the years, I’ve developed a set of food rules that keep me energized, clear-headed, and feeling great.

I hope my simple food philosophy inspires you to create clear boundaries in your life so that you can achieve and maintain the extraordinary health you want.

My 13 Rules for Healthful Eating

These guidelines work for me, and while everyone’s body is different, I hope they inspire you to be more mindful about what fuels you best.

1 — No Eating After 7 p.m. (Except Rarely)

Late-night eating can interfere with digestion and sleep.

I give my body time to rest and reset overnight. If I do eat late, it’s a rare exception, not the rule.

2 — Hydration First Thing in the Morning

I always drink a pint of water as soon as I wake up.

This practice kickstarts digestion, supports natural detoxification, and hydrates my body.

I also always add a dropperful of our Ultimate Minerals to my morning water. These are daily minerals for a healthy life.

This practice ensures my body has the minerals it needs – from plants that it can absorb and actually use — for 95% of its body processes. It’s a simple way to improve energy, lessen stress, have healthier nails and hair, and enjoy many other results you’ll love – right away and ongoing.

While we should get most vitamins from what we eat, in this modern world, we need minerals because research shows that our food no longer has them due to our growing practices.

[Related: Could Structured Water Be A Key to Us All Being in Better Health?]

3 — Sugar Always Comes with Nutrient-Dense Foods

I never eat sugar on an empty stomach.

Instead, if I eat sugar (occasionally, not daily), I always precede it with a healthy, whole-food, plant-based meal, like almonds, greens, or beans, to slow the sugar spike and keep my energy steady.

[Related: Recipe: Beans and Greens Soup]

4 — One Serving of Concentrated Sugar Per Day

Besides fruit, I limit concentrated sugars (like honey, maple syrup, or natural sweeteners) to one daily serving, or none.

This is how I enjoy sweetness without overloading my system.

[Related: Why You Shouldn’t Be Afraid of the Sugar in Fruit and Other Whole Foods]

5 — No Processed Meat, Ever

Processed meats are full of preservatives and unhealthy fats. Cutting them out is an easy choice for long-term health.

This includes bacon, sausage, hot dogs, salami, and deli/luncheon meat.

Nearly 20 years ago, I read a study examining childhood cancers. Kids who developed cancer had no risk factors in common except a prevalence of high (11 or more monthly) hot dog consumption.

Then, my best friend worked for Bain & Co. out of college, and one of her clients was a meat-packing plant. After working inside that business, she told me, “Promise me that you and any offspring you have will never eat a hot dog. You would not believe how disgusting all the ingredients of that product are.”

Everything I’ve read since then confirms those original seeds planted in my brain that hot dogs are nauseating. I never fed them to my kids!

That’s why you’ve heard them called “cancer sticks”– they are not just full of salt but also nitrates and nitrites, which are well-documented to be highly carcinogenic.

[Related: Carnivore Diet: 11 Bizarre Claims of the All-Meat Diet]

6 — Post Workout: Only Water for A While

After exercising, I let my body recover naturally before consuming anything besides water.

This gives my system time to reset and absorb the benefits of movement.

[Related: How Walking Daily Can Radically Improve Your Health As You Age]

7 — Every Meal Is At Least 60% Raw Plants (Often More)

Raw fruits, vegetables, and greens make up the majority of my diet. They provide essential nutrients, enzymes, and fiber that support digestion and overall health.

My meals are usually 60-100% raw plant foods. The body has a limited supply of endogenous enzymes, so we need lots of raw plant foods in our diet to prevent the use up of this limited supply.

[Related: Vibe Podcast: Real, Raw, and Vibrant Living with Mimi Kirk]

8 — No Soda Ever

Soda is a mix of sugar, chemicals, and acidity that does nothing for my health. I don’t drink it – simple as that.

When I quit drinking Nutrasweet-sweetened diet soda, in my 20s, the migraines, vertigo, and other strange neurological symptoms stopped and never came back.

[Related: 7 Compelling Reasons to Never Drink Soda]

9 — No Fast Food

Fast food is convenient, but it’s ultra-processed and nutrient-poor.

Instead, I opt for whole, real foods that nourish my body.

10 — Avoid MSG Completely

MSG (monosodium glutamate) is a common additive that can cause negative reactions. I don’t eat foods that contain it.

Many people eat MSG for many years, not knowing it’s there and not knowing it’s what’s making them sick with various symptoms. I know this because I learned it the hard way!

When I was a sophomore in college, I started getting migraine headaches and vertigo, where I’d fall off the sidewalk walking to class.

Eventually, I had transient ischemic attacks, or mini-strokes, where my right arm would go numb, and I couldn’t see or speak for hours. You can keep reading my MSG story here.

It’s possible that aspartame (Nutrasweet) also contributed to my neurological symptoms. I quit both simultaneously, so I don’t know which made the big difference. But I’d guess MSG because I ate Top Ramen noodles in college, and stuff like Doritos. I drank Diet Coke here and there, too, though.

[Related: MSG: Is It Hiding in Your Food and Making You Sick?]

11 — No Added Salt

I get natural sodium from whole foods without adding extra salt. This keeps my taste buds tuned to natural flavors and helps me avoid unnecessary processed sodium intake.

I know it’s been popular lately to switch from “limit salt” to “eat all the salt you want.”

But the studies connecting high-salt diets to inflammation, water retention, cardiac problems, and more are legion – as in, thousands of them.

12 — Take Digestive Enzymes When Needed

If I eat a meal that’s less than 80% raw plant food, I take digestive enzymes to support my gut and help my body break down food efficiently.

I always take PreZyme Pro twice daily if my meal isn’t 60-80% raw plant foods.

Our proprietary formulation is made with digestive enzymes, along with probiotics that actually work (unlike most products on the market), and prebiotics to give your good gut bugs the fuel they need to digest and absorb the nutrients you consume. It's everything your gut needs, all in one!

13 — Detox After Heavy Eating

If I indulge too much over a weekend or longer, I reset with a few days of detox. That might mean:

• Eating all raw foods
• Drinking two quarts of green smoothie instead of one
• Eating nothing but fruit for a day or two
• Increasing water intake
• Fast for a day

This approach keeps my body balanced without feeling deprived. And I do the GreenSmoothieGirl Detox twice a year.

My Final Thoughts on Healthy Eating for Lifelong Health

These food rules aren’t about being restrictive. Instead, they are about creating a rhythm that keeps me feeling my best.

They help me stay energized, avoid inflammation, and enjoy food in a way that supports my long-term well-being.

If you’re looking for a simple framework for healthier eating, try incorporating some of these habits and see how your body responds!

If you want to start with one change, what about starting your day with hydration plus the minerals your body needs daily? You can shop our biggest savings of the year on Ultimate Minerals in March only.

Which of these rules inspires you? What other rules help you make healthy eating choices?

 

Read Next: 14 Ways I Optimize My Health and Energy Every Day