Whole food eating guidewww.gardenshare.org) and eat it as whole as possible: raw or very lightly steamed. Lightly steamed means veggies should retain their color and crisp texture, 2-3 minutes for small veggies & greens, slightly more time for larger veggies. Soups and stews in winter are longer, slower cooked foods to nourish you in cold weather.
FRUIT: Same idea as the veggies but raw is best, in my eyes. Yevo food is a perfect solution for the problem Dried, frozen & canned local fruit is good during off-season. Eat dried fruit in moderation. It is a concentrated sugar source. Fruit juices are merely liquid sugar, best avoided and eat the whole fruit instead.
BEANS & LEGUMES: Fresh, in season is best; very good raw & some lightly steamed. Dried beans, in the off season, are a nutritious source of protein, vitamins & minerals. It is an enjoyable art form learning how to cook and create meals with them: soups, dips, sandwich spreads, casseroles, bean milks, bean burgers & loafs, hearty additions to breads/muffins/cookies…the list is inexhaustible! Try sprouting for added nutrition.
GRAINS: Learn to cook & enjoy whole grains: oats, rye, millet, rice, wheat berries, barley, quinoa, spelt, corn, amaranth…this is just a partial list. They can all be cooked and eaten like rice, enjoyed cold in salads, hot in soups/casseroles/pilafs or as tasty hot cereals or leftovers as cold cereal (mix with plain yogurt, nuts & seeds, cinnamon, vanilla). Whole grain kernels are best. When choosing flour & flour products (breads, pastas, pastries, cookies & baked goods) make certain that all flours used in the products are 100% whole grains, not refined/bleached/enriched/unbleached etc. Better yet, make your own flour products. That way you are in total control of all ingredients being whole foods. Yevo mlm Grains are easy to grind into flour in a high quality blender or grinder made for this purpose.
NUTS & SEEDS: Whole & raw is best. Raw nut butters are a delicious and fun alternative (raw peanuts & peanut butter are not recommended, eat both roasted, peanuts are actually legumes/beans). Nuts & seeds are a good source of healthy fat; just remember to eat in moderation. Nuts like almonds, hazelnuts and coconut can also be ground into flour and used to replace grain flours. Many people do better, health and weight wise, keeping the grains to a minimum in their diet. Grains are used to fatten cattle and livestock – need I say more?
FATS & OILS: Your healthiest option is fats from whole foods, not oils. All of the above whole foods contain varying amounts of fat. The foods listed below contain high percentages of healthy fat and should be eaten in moderation.
Getting healthy diet fat from whole foods means making choices like these:
- Sesame seeds or tahini over sesame oil
- Almonds or almond butter over almond oil
- Olives over olive oil
- Flax seeds over flax seed oil
- Avocados over avocado oil
- Soybeans/tofu/tempeh over soy oil
ANIMAL PRODUCTS: Including meats, poultry, eggs, milk & dairy products. Buy products from animals fed naturally and free range raised. Organically, free range raised is even better. Example: cows who graze & eat natural grasses, not fed grains. Natural lifestyles ensure animal products that are lower in saturated fat and high in health promoting omega 3 oils. If fish can accomplish a personal healthy fat ratio by eating their natural diet other animals do too. Fish do not have some magical ability that no other creature was endowed with!
FISH: Naturally raised and wild caught fish are the best health bets. Avoid fish raised in fish farms. Fish raised in farms are often fed unnatural diets and given antibiotics to combat diseases acquired from living in close quarters and unnatural conditions (much like factory farm raised animals). Fish are good sources of healthier fats if eaten in moderation.
PACKAGED FOODS: Every ingredient should be whole and natural. If not, put it back on the shelf and walk away with your cellular health intact. Planning your diets with these whole food principles in mind will create health, lifetime wellness and prevent lifestyle diseases.
REMEMBER: There is not one diet prescription that works for everyone. Individuals thrive on different percentages of carbohydrates, proteins, and fats. Using a whole food diet, discover what works for you and live it. Keep in mind your nutritional needs may change with the changing seasons of the year and your life. There's always the Amino acids and FGF in Laminine supplement.