Ami The She Runs Far recipe collection emphasizes healthy food for longevity.
To best fuel my outdoor adventures, I don’t follow a rigid diet plan or chase the latest food fads. My food philosophy is grounded in simple ingredients and intuitive eating. The She Runs Far recipe collection promote whole, nutrient-dense foods, respecting seasonality, gut health, blood sugar, and overall vitality.
Here are some of the foundational concepts that guide my personal choices in terms of healthy food for longevity, and the She Runs Far recipe collection:
1. Optimize Your Biome – Gut, Mouth, Skin, and Environment
So much of our health starts with our biome. The trillions of microbes living in our gut and our mouth, on our skin, and in our immediate environment influence everything from mood and immunity to metabolism and inflammation. My food philosophy is deeply biome-conscious. This topic deserves its own essay (or book), but to introduce the conversation I will start by saying that I focus on feeding the good bacteria within my biome with prebiotic and probiotic foods.
This means plenty of fiber-rich vegetables, beans, and lentils, fermented foods (like kimchi, sauerkraut, and yogurt), inulin rich foods (such as onions and garlic), and prioritizing diversity in what I eat. The more variety, the more robust the gut flora. As much as I can, I avoid using antibiotics and reduce processed food intake. Both of these have potential to damage the microbiome.
2. Blood Sugar Balance: The Invisible Driver of Energy and Mood
One of the most transformative things I have learned about nutrition is how blood sugar levels impact not just hunger—but mood, energy, and even sleep. I prioritize meals that stabilize glucose. That means eating balanced meals with protein, fiber, healthy fats, and generally aiming for foods with a lower glycemic index. I try to always pair carbohydrate-rich foods with fat, fiber, and protein to slow carbohydrate/sugar absorption.
A handful of nuts with berries and yogurt, veggies with hummus, a salad with chicken and avocado—these types of combinations help prevent the rollercoaster of spikes and crashes. Stable blood sugar keeps me mentally sharp, physically energized, and emotionally steady.
I try to maintain a twelve hour fast every night in order to optimize blood sugar levels and let the digestive system rest. Prolonged fasting beyond that twelve-hour period is not something I personally subscribe to.
3. Set a Protein Goal
I set up my daily and weekly meal planning with a protein goal in mind to support muscle maintenance, hormone production, and satiety. I’ve found that prioritizing protein—at breakfast, lunch, and dinner—keeps my energy up and cravings down.
But I don’t chase protein through powders and pre-packaged bars. My go-to sources of protein are real foods: eggs, legumes, nuts, seeds, fish, shellfish, organic poultry, organic dairy, organic tofu or tempeh, and occasionally red meat.
4. Vegetable Forward: Build the Plate Around Vegetables
Another habit that has transformed the way that I eat is putting vegetables at the center of my meal planning. Vegetables are often the largest serving on my plate – not protein or grains. Vegetables are not prepared as an afterthought or side dish, but as the foundation of my meal. (With this approach it is also good to be aware of the anti-nutrients in some vegetables, nuts, and seeds, and prepare them accordingly. An article on this is coming soon!)
When I build meals, I considers what vegetables are in season or on hand, select a complementary protein, then layer everything else around them. This approach naturally balances blood sugar and makes it easier to eat nutrient-dense meals without overthinking it.
5. Lower Grain Eating: Not Grain-Free, Just Grain-Aware
I’m not anti-grain and I don’t advocate for low- or no- carb dieting, but I have personally observed some significant health benefits from reducing grain consumption. I eat grains in smaller portions and in the context of balanced meals—paired with protein, vegetables, fat, and fiber to keep blood sugar steady.
Why reduce grains? Many grains are high on the glycemic index, particularly wheat, corn, and oats, and quickly digest into sugar, which can spike insulin and contribute to energy crashes and inflammation. For me, lowering grain intake has helped tremendously to improve my energy levels and support a stable mood and appetite throughout the day. I don’t eliminate grains; I just treat them as one piece of the puzzle—and not the main event.
Generally speaking, many people would benefit from lowering their grain consumption. This relates to optimizing blood sugar, but also bringing calorie and carbohydrate consumption in line with their actual daily needs.
6. Moderate Sugar
Sugar is something I treat with respect. I enjoy dark chocolate, a small piece of birthday cake, or a homemade dessert, but I stay mindful of added sugars hiding in store-bought processed foods like sauces, flavoured yogurts, packaged sweets, and granola. For the most part, I opt for foods and recipes without added sugar. If I do add sweeteners to my recipes, I often choose natural sweeteners, such as maple syrup, banana, dates, berries, or honey that come with some nutritional benefits.
That said, life is short! Eat well 90% of the time and you should be able to enjoy your favorite treats when you feel like it. Don’t be that person that declines a slice of birthday cake for the sake of rigid adherence to a diet (unless medically necessary of course).
7. Meat and Dairy Consumption: Quality Over Quantity
Extremes rarely serve us well—especially with food. I enjoy meat and dairy, but in limited amounts. I focus on organic and grass-fed options, I don’t eat meat every day, and I use dairy more like a condiment than a food group.
The environmental and animal welfare implications of animal-based foods are very important considerations for me. I believe that if we’re going to consume animal products, we owe it to the animals, our bodies, and the planet to make our choices as thoughtfully as possible. That often means eating less meat, and critically, choosing better meat. The primary reason I choose not to eat meat everyday is the large environmental footprint of meat production. The negative impact of humans on the planet has reached crisis levels, and one of the best things we can do to mitigate our own personal impact is to eat less meat.
When I do choose animal products—whether it’s eggs, meat, or dairy—I prioritize organic and, whenever possible, pasture-raised or grass-fed options. This isn’t just about the absence of antibiotics or hormones. It’s about the health of the animals, the planet, and ultimately, our own bodies. Organic production methods and cage-free animal rearing are important. Organic standards for raising livestock include additional requirements to reduce stress and improve diet and living conditions. This shows up in the nutritional profile—higher levels of omega-3 fatty acids, more antioxidants, and better fat quality overall.
I don’t believe that dairy is necessary for a complete diet, and I understand those people with the perspective that ‘dairy is for calves, not humans.’ However, it’s also a convenient source of protein and calcium, easy to find in organic formats, and delicious, so dairy is included in some of the She Runs Far recipes. Feta cheese crumbled on a salad, a splash of milk in my tea, a serving of Greek yogurt with fruit—enough to enjoy the flavor and benefit from the nutrients without overdoing it. These choices have led to a ‘flexitarian’ approach to the She Runs Far recipe collection.
8. The Dirty Dozen Rule: Organic Where It Counts
I don’t exclusively buy organic—because let’s face it, that’s not always practical or affordable. I look to the Environmental Working Group’s ‘Dirty Dozen’ as my compass. These are the fruits and vegetables most heavily sprayed with pesticides, and I make a point of buying them organic when I can.
This simple strategy reduces my exposure to harmful chemicals without blowing the grocery budget. For some produce with thick skins or peels—like avocados and onions—I’m fine with conventional. But strawberries, spinach, apples, and bell peppers? Organic whenever I can.
For produce with well-known human rights issues, such as bananas and cocoa, I also look for organic and fair trade products.
9. Fresh Food & Seasonal Eating
Eating fresh food is important. This means, whenever possible, eating single ingredient foods from a farm in the same region, or even the same country, as the consumer. Sometimes this isn’t realistic due to cost and location (I live in Canada!), but it is an important goal to strive for.
The lower nutrition of contemporary produce relative to what people were eating just fifty years ago is well documented. There are multiple reasons for this, including:
- the produce may be shipped long distances and by the time it arrives on our plate, it is old and the nutrients are degraded,
- fruits and vegetable are bred for shelf life, rather than nutrient density,
- the soil where the fruits and vegetables are grown is degraded and so the farmers rely on synthetic fertilizers, or,
- the produce is out of season and has been in cold storage for many months.
To help combat this loss of nutrition, eat fresh, local food!
I believe there’s wisdom in eating with the seasons, where possible. Seasonal eating aligns with what’s freshest, most nutrient-dense, and sometimes, most affordable. It also supports biodiversity in the diet. Instead of relying on the same few fruits and veggies year-round that may have been transported long distances, I let the seasons guide my grocery list as much as possible. This diversity helps nourish the gut and brings joy into cooking—because every season brings new flavors and inspiration.
10. Mediterranean Roots, Global Influence
At the heart of my food philosophy is my heritage and the Mediterranean diet: vegetables, olive oil, beans, fish, herbs, and a relaxed enjoyment of food. It’s rich in heart-healthy fats, antioxidants, and fiber—and grounded in connection, culture, and pleasure.
If there’s a food group I would encourage more people to embrace, it’s beans and legumes. Lentils, chickpeas, black beans—they’re packed with plant-based protein, fiber, iron, and minerals. They’re budget-friendly, versatile, and are a dietary staple in all of the world’s longest-living cultures. I eat them in soups, stews, salads, and dips. They’re my go-to on meatless days and one of the most gut- and blood sugar-friendly foods out there. If you’re looking for one simple way to eat healthier, start with adding more legumes to your diet.
The She Runs Far recipe collection also draws inspiration from global cuisines. I love the spice and depth of flavour in Indian dal, the simplicity of a Japanese miso broth, the vibrancy of Latin American sauces. This global influence helps me stay inspired in the kitchen and opens up ways to eat healthfully without feeling restricted.
A Note About ‘Vegetable Forward’
Note that the phrase ‘vegetable forward’ is used here intentionally. Vegetables—especially non-starchy ones like leafy greens, broccoli, zucchini, cucumber, cauliflower, onions, and garlic—are packed with fiber, antioxidants, and phytonutrients that our bodies thrive on. ‘Vegetable,’ as I write it here, does not include grains or sugary fruits.
While some of the She Runs Far recipes are vegan or vegetarian, in my writing I generally avoid the phrase ‘plant based.’ The reason for this is that ‘plant based’ is a broad term for a style of eating that doesn’t necessarily emphasize vegetables at all, and tends to normalize the consumption of vegan, ultra-processed foods. This includes products such as fake processed ‘meat’ (chicken strips, hot dogs, and burgers), low-nutrient non-dairy cheese, milk, and yogurt made with preservatives, stabilizers, and emulsifiers, pre-packaged vegan baked goods, vegan cheese pizzas and burritos, et cetera—the list goes on. I don’t believe these vegan ultra-processed foods are great from a nutritional perspective and they are not foods I typically build my recipes around.
Final Thoughts: The Joy of Eating
In a world distracted with dieting trends and one-size-fits-all solutions, it’s easy to lose sight of what really matters: tuning in to your own body and determining what healthy food for longevity means for you. Everyone’s optimal diet is different—shaped by genetics, lifestyle, preferences, and cultural heritage. What works for one person might leave another feeling depleted. I believe in stepping away from extremes and instead focusing on sustainable, nourishing habits that feel good long-term. When we stop chasing trends and start listening to our bodies with curiosity and care, we discover a way of eating that’s not just healthy—but deeply personal, empowering, and grounded in self-respect.
My food philosophy isn’t about deprivation, food trends, or rigid rules. It’s about nourishing my body and soul with meals that are good for my health and the planet. The She Runs Far recipe collection gives me the energy I need and fuels my adventure.
How About You?
Do you follow a personal food philosophy? What are your non-negotiables, and what have you let go of? I’d love to hear how others are navigating nutrition in a media-filled world. Let’s keep the conversation going in the comments.
