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When shopping at your local grocery store, it is imperative to understand why foods are labeled and packaged the way they are. Many packaged products have very appealing imaging in an effort to draw the consumer’s eye. The graphics and color schemes used are designed to get the attention of potential consumers. If you only take one thing away from this book, let this be it: when it comes to shopping for food, always look at the ingredient list. If it has something in it you can pronounce, you should stay away from it.

Again, I want to stress it is of great importance to shift to a whole foods-based diet, focused on cutting out fillers and processed sugars. That being said, labeling is still used with enticing phrases, and they may not be telling the whole truth. The only way to really understand what is in the foods you buy is to read the ingredients list and make smart choices from there.

Many people find meat selection confusing. With all the labeling and plays on words, it is hard to figure out what is good for you and what is not. For example, while it may state on a label that chickens are raised on organic feed, it still may not be not ideal. By nature, chickens are insectivores. They do not eat grains by choice. Similarly, all cows do eat grass at some point in their lives, but that does not necessarily mean all or the majority of their diets were made up of grass. Most likely, especially in America, the livestock was raised in a feedlot, fed mainly a diet of corn and grains. While this trend is beginning to turn, and there are farmers who are reverting back to more traditional ways to raise livestock, it is still a major issue in the meat industry and buyers should be made aware of where their food comes from.

All in all, the message here is to be aware of what you are buying. None of these labels are inherently bad on face value, but it is important for the consumer to understand why they may stand out to such a degree. The point is these key words that trigger “healthy” in the minds of consumers when that is not the case. In fact, many of the additives and preservatives used in foods have negative effects. While these negative effects are known to some degree, more research is needed to truly appreciate all the harm they can cause to the body.

The simplest advice would be to get to know your local grocery stores, farmer’s markets, butchers, and fishermen. If you can’t develop a relationship with them personally, then go to your local market and ask where they source their food from. The best case scenario is to cut out the middleman as often as possible as long as the farming practices are safe, responsible, and as close to wild living as possible. You should strive to be as close to “farm-to-table” as you can get.

Food Preparation Techniques:

Preparation Method: Explanation:
Raw Minimizes loss of nutrients in fruits and vegetables Sometimes makes food a bit harder to digest
Boiling Adds water and removes minerals Makes certain foods more edible
Steaming Adds water and does not leach nutrients Makes certain foods more edible
Sautéing or Stir-Frying Seals in nutrients and softens fiber content for easier digestion Requires only minimal oil
Broiling Browns food quickly Requires little oil
Baking / Roasting Reduces some water-soluble nutrients Enhances other nutrient absorption Makes other components of the food easier to digest
Frying Reduces nutrients in the food High in bad fats Often aggravates or triggers health issues
Pickling / Fermenting Extra enzymes, vitamins, and nutrients are created Food is digested with greater ease

If you pay attention to your food pairings, you can easily get all the amino acids you need, while also getting much needed vitamins, minerals, and fiber. Here is a list of some common pairings that allow you to get all the essential amino acids:

• Cauliflower and red peppers

• Rice and beans

• Lentils and carrots

• Broccoli rabe and wild rice

• Lentils and almonds

• Tofu/tempeh and brown rice or soba noodles

• Lima beans and carrots

• Mustard greens and chickpeas

• Cork and black-eyed peas or black beans

• Chickpeas and tahini (hummus)

With all these vegetables and beans, you may want to know how to make them taste good. There are a variety of tricks you can use to enjoy beans and veggies.

There are a variety of tricks you can use to enjoy beans and veggies. Once you get comfortable cooking beans and vegetables, you will be able to have a great deal of fun with it.

• If you are steaming or boiling vegetables, finish them with olive oil, salt, and other spices and herbs.

• Herbs and spices are your friend! Try all of them: garlic powder, onion powder, turmeric, cinnamon, paprika, cumin, oregano, fennel seeds, rosemary, allspice, sage, thyme, black pepper, red pepper flakes, chili powder, and many more! Use them all and find combinations you like!

• Sauté your vegetables with garlic and/or onions.

• Use a slow cooker. Slow cooking prevents nutrient breakdown, but also softens foods. It also allows you to cook in bulk and prep ahead of time.

• Quickly stir-frying or sautéing vegetables is another great way to preserve nutrients and add flavor.

Now with that said, here are some actionable basics I give all of my patients as a starting point in my clinical practice.

THE BASICS:
• STOP with the DIETING! If diets worked, we wouldn’t have obesity and diabetes epidemics. It is time to ditch the false belief in quick fixes, and start to focus on gradual, long-term lifestyle improvements. Focus on sustainability and something you can add to and improve upon over time.
• Eat whole, unprocessed foods, with at least 70% of each plate being vegetables.
• Adopt a plant-based approach (90-95% plant-based, 5-10% animal based), primarily made up of vegetables, fruits, nuts, seeds, and healthy fats, with an occasional animal protein or broth.
• Beans and legumes are the hallmark of all the longest-living populations in the world. Highlight them in your meals (especially lunch and dinner).
• Choose small portions (palm or first-sized) of pasture-raised, organic, grass-fed, and/or wild animal meats and fish a 1-2 times a week at most.
• Try to have a small portion of nuts every day.
• Eat an assortment of different-colored vegetables and fruits (eat the rainbow).
• Drink clean water.
• Eat fermented foods to balance your gut flora, like kimchi, miso, and sauerkraut.
• Cut out inflammatory foods, like simple carbohydrates, sugars, processed foods, and candies.
• Eat until you are 80% full to avoid overeating.
• Look for foods that are high in fiber (whole foods) and low in sugar.
• Eliminate all packaged foods, if possible.
• Be sure to read ALL ingredient labels.
• Never eat out of a box or bag.
• Eat greens at least twice per day.
• Choose organic whole foods as often as possible.
• 80% of the time eat right, allowing yourself 20% “wiggle room.” (Ideally this would be followed 100% of the time, but sometimes “real life” gets in the way).
• Listen to your body!

Hope this helps!

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