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Transitioning To a Real Food Diet    

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We are experiencing a health crisis of epic proportions today. Diabetes, cancer, depression, anxiety and autoimmune conditions (the list goes on) are at all-time highs despite many people’s attempts to “diet” and exercise. Dogma is rampant in the health and wellness world and marketing sends mixed signals or even outright incorrect information based on motivations rather than actual data or facts. Western medicine can be so helpful for targeted treatment plans for some illnesses or acute conditions, but it is failing us in many ways as we are sicker than ever on the whole.

Today’s health epidemic is likely caused by many factors including but not limited to: our diets, lifestyles, and the environment we surround ourselves with. If there is one thing that most health and wellness experts agree on – it is that eating real, whole foods can significantly improve your health. I know that it is not always practicable to eat this way 100% of the time, but getting in as much real food in our diet as possible will allow you to thrive. You may notice that you are sleeping better, have more energy, have fewer mood, and blood sugar swings, and are even seeing improvements in your traditional health markers.

What is Real Food?

You might think that this term is not worth defining, but I want it to be super clear. Real food is food found in nature or that comes from a whole, unprocessed source. These untouched or minimally processed foods are typically the highest in nutrient density as well. Our bodies are built to recognize these foods, digest them, and most importantly, utilize their nutrients (assuming that we prepare them in a way that does not harm their nutrient profile). Some examples of natural sources of food besides the obvious fruits and vegetables include wild-caught fish and grass-fed or pastured meat, dairy, and eggs. When an animal eats the food that it is meant to eat, its own meat and milk will have the highest sources of nutrients possible. An animal is what it eats so if it is eating inappropriate, inflammatory foods, this will get passed on to us when we eat it. Conventionally raised meats from animals raised in tight quarters, on feedlots have a significantly different nutrient profile than an animal raised on pasture. Butter from grass-fed cows has significantly higher levels of conjugated linoleic acid (CLA) which is supportive of heart health, and eggs from pasture-raised chickens have more Vitamin A, D, E, C, omega-3 fatty acids, and folate than their conventional counterparts. You can often tell how nutrient-dense food is by its color. This goes for the deep, rich colors of many fruits and vegetables as well as animal products. For example, pastured egg yolks have a much deeper color which comes from that higher nutrient content. 

Realfood

Dairy and meat. If you tolerate dairy, look for non-homogenized and raw milk forms of cheese and yogurt when possible. The homogenization and pasteurization process denatures the milk and significantly reduces the nutrient quality, eliminating it as real food. If your budget allows, look for organic and preferably grass-fed and pasture-raised varieties. It is definitely harder to find non-homogenized, non-pasteurized, raw dairy unless you are purchasing straight from a farm. It might be worthwhile to check out a meat or dairy CSA in your area.

Produce. While all fruits and vegetables are considered real food, aim to purchase organic versions, especially when it comes to the dirty dozen. It is likely that fewer pesticides and organic growing methods allow for more nutrients in the soil, raising the nutritional content, and making these fruits and vegetables more nutrient dense.  One study found organic strawberries to have more vitamin C and antioxidants than conventional strawberries while another concluded organic tomatoes have more polyphenols (antioxidants) than commercially grown tomatoes.

Grains, legumes, nuts, and seeds. These are also considered real food, assuming that they are properly prepared and not coated in refined sugar or inflammatory oils. Purchasing these items in their natural, raw form and prepping them at home will ensure you are removing as many anti-nutrients as possible and getting the maximum nutrition.

Oils and fats. Most oils and fats are found in nature and are nutrient-dense, meaning they are considered real food. You have to be careful though because many oils on the market are man-made, highly processed and the opposite of nutrient-dense. These man-made oils, including canola (or rapeseed), soybean, sunflower safflower, corn, and cottonseed come from tough seeds and legumes that were originally grown for industrial use. Their consumable form is only achieved through an incredible amount of processing, oftentimes using harsh, petroleum-based chemicals to bring them to an edible form and to extend their shelf life. They are toxic and inflammatory to the human body, especially when heated, as they degrade and release volatile toxic compounds into the air and our food. The best real food oils and fats are those found in nature and have not been altered. My favorite fats for cooking include ghee, avocado oil, and coconut oil, for higher heat and butter, and sesame and olive oil for lower heat cooking. Animal fats can be great too if they come from quality sources.  As a general rule, consider cooking with saturated fats as they are more heat stable and have a higher smoke point. Use butter, olive oil, and polyunsaturated fats as finishers for serving. These fats have lower smoke points and easily oxidize when exposed to heat or light.

Tips for Transitioning

  1. Shop the perimeter of the store first – This is where you will find the bulk of the REAL food like produce, dairy, proteins, etc.

  2. Aim for a minimum of five colors on your plate – This will ensure you are getting a variety of vitamins and minerals at each meal and are including plenty of vegetables (which tend to have the best color variety)

  3. Eat local whenever possible – Find a farmers market close to your house, purchase produce and meat products from Community Supported Agriculture (CSAs), or grow your own food in a garden. These foods are higher in quality, are more nutrient-dense, and taste better too!

  4. Meal prep one day a week – Planning your meals in advance and prepping items ahead of time will set you up for success. Our lives are busy today and we eat what is convenient! Set aside a few hours a week to plan out some meals and prepare parts of them ahead of time to make it easier to get real food on the table.

  5. Be gentle with yourself - Go slow and change things one step at a time. There is no rush to this process and no need to beat yourself up for not always eating this way. Even one small change will improve your health!

 

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What's Up with Supplements?

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Do we need them? I’d love to say no, but unfortunately given today’s environment the answer is yes for most people. Here are some of the reasons:

  1. Soil diversity and quality has declined in modern times, decreasing the nutrient density of the food that comes from this soil. Modern farming has also led to a reduction in the diversity of plant foods that we eat on a daily basis and an increase in environmental toxins. Not to mention, most people don’t eat nearly enough of the right foods to obtain the amounts of nutrients that our bodies thrive on.

  2. Our generation grew up with chronic antibiotic use, long-term use of birth control pills and other medications which wreak havoc on the liver and digestive and endocrine systems. We have reached a point where healing the gut and reversing damage to our bodies require more than dietary changes.

  3. Our lifestyles today are challenging. In general, we are chronically stressed, we have poor sleep quality and quantity, we are not getting enough activity and movement in or we are over exercising, and we don’t spend enough time connecting with nature or spending time with one another.

Supplements

I encourage my clients to obtain as many nutrients from food as possible because nutrient dense, whole foods are essentially pre-packaged nutrients that fit together naturally, containing many co-factors and enzymes required to absorb those nutrients. Though as I mention above, most of us are not obtaining the optimal level of at least some nutrients. Supplementation may be necessary indefinitely or for a period of time depending on the situation. For example, many of us are vitamin D and magnesium deficient. Other vitamins that we tend to be deficient in include vitamin A, K2, C, B12, selenium and iodine.  Given our years of consuming more omega-6 vegetable oils when saturated fat had a bad rap, many have an imbalance in their omega-3 / omega-6 ratio as well (they should be balanced).

Because we are all so different and our bodies have different needs based on our lifestyles, diets and history I don’t make blanket recommendations. The best way to determine what deficiencies you have is to work with a functional medicine or holistic practitioner. As practitioners, part of our job is to research and test the best supplements for our clients to ensure that they are getting the appropriate nutrients their body needs. We help to monitor any adverse reactions or interactions with other medications you may be taking and help ensure proper dosing and timing. Some nutrients are known to be toxic if taken in high doses. For example, vitamin A can cause liver problems, too much zinc can reduce copper in the body and vitamin E and selenium may be linked to prostate cancer.

It is also important to note that the supplement industry is not regulated by the FDA and is in fact, not regulated at all. Standards for quality do not exist and there is nothing keeping companies from making false claims on their packaging which is ineffective and even dangerous. A Canadian research group conducted a study on a variety of different generic brand supplements. They found that many of these supplements found in well-known pharmacies (e.g. Walgreens, Wal-Mart) contained unlisted fillers, contaminants, completely different compounds than listed, and in some cases no active herbal ingredients at all. Over 60% of the store brand supplements tested had incorrect labeling, and more than 50% didn’t contain the advertised ingredient.

Given this problem, it is very important to purchase high quality supplements from trusted source. It is also important to find brands whose products are considered to be pharmaceutical grade which are at the top-tier of quality and generally only dispensed (or at least endorsed) by practitioners and clinicians. These supplements are produced under rigorous laboratory conditions, tested for purity, contaminants, and are free of allergens and questionable ingredients. The companies package synergistic compounds together to help improve your body’s ability to absorb the active ingredients. You can also be sure that you will be getting only those ingredients listed on the labels, without fillers and toxins.

Supplements can have a place in our health journey, provided we use them sensibly and not at the expense of a whole foods-based, nutrient dense diet. Ignore the dogma that is rampant in the health and wellness industry about the latest and greatest supplement and figure out what will work best for YOU with the help of someone trained to do so. You may find that in the long run you save money on products and supplements you don’t need and actually feel better using the supplements that serve your mind and body and improve your health.

 

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Read This If You Eat Grains

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Grains, beans (legumes), nuts and seeds contain naturally occurring ant-nutrients which are a plants innate defense mechanism.  In fact, almost all plants have some form of anti-nutrient or toxic substance to protect itself from being eaten. These anti-nutrients can negatively affect our health if we let them. For example one anti-nutrient, phytic acid, inhibits the absorption of other nutrients in the food and can cause digestive distress and blood sugar issues for some people. Others contain substances such as lectins , which can irritate the gut lining and eventually cause skin conditions and autoimmune responses. In extreme cases, some beans and raw seeds are highly toxic when eaten raw.

To alleviate this problem, many popular diets today appease the masses and simply eliminate them completely from their plan and don't get me started on the debate in health and wellness circles on this topic. It is unfortunate because many of us can actually tolerate these foods, especially when they are prepared properly. Once the anti-nutrients are degraded with proper pre-treatment, these foods become excellent sources of nutrients.  

The concept of soaking and sprouting grains, legumes, nuts and seeds is not new. In fact, many ancient cultures around the world soaked, sprouted or fermented these foods and still do today. Over the years, they learned that preparing these foods in this way helps to alleviate the digestive distress and makes the nutrients more bio-available. The Chinese were the first people to sprout beans as they sailed on voyages overseas. The abundant vitamin C in sprouted mung beans prevented the crews from getting scurvy. Instructions for sprout dried peas for soups were found years ago in French cookbooks and bulgur, an ancient grain from the Middle East, is made from sprouted wheat. 

Ideally, grains should undergo a long ferment (such as traditional sourdough or beer). However, this is not always practical given our time and storage constraints. After fermentation, sprouting is the next best preparation as it can still help to reduce anti-nutrients while simultaneously increasing the nutrient density of the food. Soaking alone will also help in the reduction of anti-nutrients, though not quite as well as soaking.

almonds

It is important to mention that some of our population cannot tolerate these foods (particularly grains and legumes). Other people choose to omit them because they may feel better without them or are obtaining the nutrients in these foods from another source. We are all different and have different needs and belief systems that influence how and what we eat. For those who choose to eat grains, beans, nuts and seeds – aim to eat them in their properly prepared form as often as possible so that you can take in as much of their nutrition as feasible and reduce your chances of mineral depletion or digestive distress later. If you are unsure about whether you tolerate these foods well or not, it may be helpful to eliminate them for a period of time as a test. If you do eat them in your home, take the time to properly prepare them.  Your body with thank you!

Instructions for soaking grains and beans:

  1. Place your grains/beans in a glass bowl or large canning jar and cover with twice as much warm (not hot) filtered water.
  2. Add one tablespoon of an acidic medium like lemon juice, raw apple cider vinegar, or whey plus a pinch of salt to help breakdown the anti-nutrients
  3. Cover the bowl and leave on your countertop for 12 hours or overnight.
  4. Rinse the grains/beans until the water runs clear and cook as usual.  Cooking time may decrease slightly.

Instructions for soaking nuts and seeds:

  1. Place your nuts/seeds in a glass bowl or large canning jar and cover with twice as much filtered water. 
  2. Add one teaspoon of salt (for each cup of nuts) and stir to ensure the salt dissolves
  3. Cover the bowl and leave on your countertop for 12 hours or overnight.
  4. Rinse the nuts or seeds and eat right away or use a dehydrator or warm oven set to 15 degrees to dehydrate until they are dry and crisp.  Soaked nuts or seeds will keep for about 3 days in the refrigerator.

Instructions for sprouting grains, beans, nuts and seeds:

The instructions for sprouting all grains, beans and seeds is the same for each, though the length of time it takes to sprout varies.

  1. Fill a canning jar about 1/3 full with your dried grains, beans, nuts or seeds 
  2. Add enough filtered water to cover by a few inches and cover with a sprouting lid or square of cheesecloth (be sure to secure it at the top).
  3. Soak overnight then drain and rinse well.
  4. Invert the jar into a bowl and prop it up so that it sits at an angle to drain and be sure to keep out of direct sunlight
  5. Twice a day, rinse the seeds and in two to five days the sprouts will be ready
  6. Store in the refrigerator to eat raw or until you are ready to cook them.

 

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Break Up With Diet Culture

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Diet culture is something that is all around us yet most of us don’t think about it specifically or even know what it is. It feels normal to us even though it is anything but.  Diet culture exists because our society values the number on the scale over health and longevity. It sends the message that restrictive eating through calorie deficits and the elimination of food groups, or whatever fad diet is in favor will help us to lose weight and therefore make us happier and healthier. It also tells us that the more we work out and the harder we work out, the more likely we are to have six pack abs. It reinforces the belief that if you are thin and or appear fit that you are a happier person. Diet culture is black and white – putting foods into buckets labeled good or bad with the aim of creating shame in our minds so that we continue purchase products and services that will give us that “bikini body”, help us get our body back after having a baby, or give us the energy of our youth.

This culture wants us to be in the cycle of wanting to lose weight and trying to keep it off, hating our bodies and shaming ourselves, it wants us to feel like a failure or worthless when a “diet” isn’t working. They want us to spend more money on the next diet, supplement or workout program. We can choose not to engage in this cycle, but it is dificult because it is so engrained in our society today. We deserve better.

Diet Culture

 

Here are some strategies to help you reframe your thoughts and allow you to take charge of your mindset around health, while allowing you to stop feeding into, and thereby supporting diet culture: 

1. Instead of labeling foods as good or bad or eliminating certain foods just because you believe they are too high in fat, carbs or calories, try to think about all foods as neutral and really pay attention to how they make you feel.  Are these foods working for you, nourishing you and making you feel good? Stop reading labels for recommendations on how much you should be eating and eat what feels right to you, when it feels right and the amount that will nourish and sustain you. Aim to push out the guilt and anxiety associated with former “bad” foods. So long as the bulk of your meals are based on whole foods with lots of organic greens and vegetables (fiber), high quality proteins and healthy fats and you are feeling well generally, you can still enjoy some of the foods that our diet culture associates with guilt, shame or whatever else they have come up with to manipulate our thinking.

2. Stop exercising for punishment or to negate something that you ate and consider how exercise makes you feel. Contrary to popular belief, you can’t negate something you ate with running ten miles or taking two hours of spin class.  We have very little control over our actual metabolic rate. While our food intake accounts for 100 percent of the energy that we take into our bodies, exercise burns off only somewhere between ten and thirty percent depending on a variety of factors at that time. It is pretty hard to erase your diet with hours on the treadmill and it isn’t worth the time or the hardship to your body. More exercise isn’t always better.  In fact, most of the time it introduces more stress to your body. Over time the behavior of using exercise as punishment for poor dietary decisions can be extremely detrimental to your heath and your mindset.  Exercise should be something that brings you joy and should be used as a tool to make you feel strong in your body, have more energy and confidence and add to your health and well being. So seek out the forms of exercise that you enjoy and do them because you care about your body

3. Let go of the idea that the number on the scale or your clothing size determines your worth, capabilities, health or happiness. Diet culture will tell you time and time again to follow a specific plan and you will lose weight and therefore be a happier person. There are unhappy people at all sizes and your worth and capabilities in any capacity are not tied to your weight or how you look in a bathing suit.  This is a big one, especially with postpartum women. As new moms we often feel like we have to get our bodies back and in short order. Why?  Because in diet culture, we are made to feel that we are not ourselves until we can successfully fit into our old clothes and have the same body that we had before having children.  When you really think about it, is that even rational? Pregnant or not, our bodies change over time depending on our lifestyles, stress levels and seasons of life. A mother’s body should be celebrated for having the strength and amazing ability to carry a life, give birth and nourish that life. It is normal to not look the same afterwards because let’s face it, we are not the same afterwards.  Your body never goes away it just changes with your experience, just like it does with other life experiences.

When you stop spending so much time stressing about your weight and focus on living your life – spending time with your children, nourishing yourself with foods that make you feel good, move your body as we are designed to, and do things for yourself that bring you joy and peace, you may just find that you are happier.  You may never again fall into the trap of dieting and over-exercising only to fail and feel bad enough about yourself to do it again and again.

There are so many other ways that diet culture infiltrates the messaging we see all around us.  I could go on about this forever so I picked a few of the common themes I see. I hope this post helps you to think about how diet culture has influenced you over the years, what you can do minimize its harmful effects and move forward in a more positive way that can help your own health and mindset.  Hopefully over time the power that diet culture has over our society will diminish or even go away completely.

Let’s make it happen!

 

 

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3 Reasons to Choose Pastured Eggs

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1.      It’s the right thing to do. Chickens that are pasture-raised are able to roam (relatively) free and are able to eat the foods that most closely match their natural diet. We see the term “vegetarian fed” on many egg labels as a marketing scheme, but chickens are not naturally vegetarians.  Allowing them to move around on pasture allows them to enjoy the fresh air and eat a variety of foods such as seeds, grasses, insects, and worms. There is far less crowding when they are able to roam free, leading to better conditions and less stress for the chickens. 

2.      It’s better for the environment. Chickens raised in confined animal feeding operations (CAFOs) create a toxic environment, polluting the air, waterways, and soil with the large amount of waste they produce. Pasture-raised chickens, however, are able to leave their droppings in the pastures they are grazing upon, which fertilizes the soil and allows for new life to grow — completing the life cycle.

3.      Eggs produced from pasture-raised chickens are more nutrient dense. In 2007, Mother Earth News, an advocate for better farming practices, studied the nutritional differences between eggs from pasture-raised chickens and eggs from conventionally raised factory chickens. Compared to a conventional egg, a pasture-raised egg may contain:

·        2/3 more vitamin A

·        2x more omega-3 fatty acids

·        3x more vitamin E

·        7x more beta carotene

Other studies have shown that vitamin D in pastured eggs may be up to four to six times higher than conventional eggs given all of the natural sunlight pasture-raised chickens are exposed to. Pastured eggs may also yield higher levels of folate, and even measurable levels of vitamin C, likely stemming from the natural diets they are eating.

Photo credit: Madeline Mae Photography

Photo credit: Madeline Mae Photography

Because of the lack of regulation in the egg industry (much like the meat industry), the term “pasture-raised” on a label may not mean much. Some egg producers choose to obtain certifications like the “Certified Humane®” pasture seal. This seal identifies eggs that meet certain standards and that come from farms that have been inspected by the Certified Humane program. Certified Humane farms go through regular audits to ensure every egg that goes into a carton comes from Certified Humane® pasture farms.

So how do you choose what type of eggs and which brands will work best for you? I put together the table below to help you to make the most informed decision for you and your family when purchasing eggs. It’s important to note that pastured eggs are typically the most expensive eggs on the market. If price is a sticky point, it will be worth shopping around to find local farms, farmers markets, or stores in your neighborhoods that offer competitive pricing for pastured eggs, or purchase them only when you find them on sale. Don’t beat yourself up if you can’t always buy the highest-quality pastured eggs, we can only do the best with the resources and options that we have. Hopefully someday, all of the eggs available for purchase will be from chickens raised on pasture.

Sources:

https://www.motherearthnews.com/real-food/free-range-eggs-zmaz07onzgoe

http://certifiedhumane.org/article-explains-difference-pasture-raised-free-range-eggs/

https://vitalfarms.com/pasture-raised-eggs/

Sources: Humane Society, Cornucopia Institute

Sources: Humane Society, Cornucopia Institute