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THE BASICS OF A WHOLE FOODS DIET
The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet and in the cause and prevention of disease.
—Thomas Edison
Eating a diet consisting largely of fresh, unrefined, whole plant foods every day is like consuming an arsenal of medicine. In an ever increasingly toxic world, our bodies can no longer afford to be exposed to processed and refined foods. They cause too much inflammation and do not provide the multitude of protective compounds found in whole organic foods. Whole foods contain all of the vitamins, minerals, antioxidants, and phytochemicals we need to prevent and reverse disease and aging.
At the same time, all people are different and some do not react well to certain foods. New research has found that a whole foods, oligoantigenic diet provides the body with all of the necessary building blocks for disease-free living and lifelong health. An oligoantigenic diet is one in which steps are taken to avoid or minimize foods that might cause a food allergy or intolerance. By eating a diet that does not irritate the immune system at every meal, people can avoid a major contributor to disease processes. An ideal diet would consist of whole foods that are organic and locally grown.
WHAT IS A WHOLE FOOD?
Whole foods are foods that are as close to their whole or natural state as possible. If you can imagine the food growing then it is a whole food. Examples of whole foods include fresh vegetables and fruits, nuts and seeds, whole grains, dried beans, and fresh wild salmon. Whole foods have not been processed in any way that would disturb their nutrition or flavor. They are therefore free of all processing additives, such as chemical preservatives, food dyes, flavorings, solvents, and many others.
Whole foods have not had any parts removed from them. These foods retain all of the nutrients to properly digest and metabolize themselves. For example, white rice is only part of brown rice (the nutrient-rich germ and bran parts have been removed), and cornstarch is only part of the whole corn kernel.
By choosing whole foods, you keep things out of your body that can contribute to many health problems. For example, the flavor enhancer MSG is found in many foods, including processed “health foods.” It can be found in yeast extract, calcium caseinate, hydrolyzed vegetable protein, and other foods. It may be difficult to have every aspect of your diet be a whole food. Small amounts of foods that are still close to their whole form, such as extra-virgin olive oil and natural sweeteners, can be used without compromising your health.
7 Good Reasons to Eat Whole Foods
1. To Promote Intestinal Function
There are more microorganisms in the human intestinal tract than there are known stars in the universe. Certain species of bacteria help us digest our food, manufacture vitamins and amino acids, repair our intestinal cells, and even calm our immune systems. Foods such as raw cultured vegetables, raw sauerkraut, unpasteurized miso, and kombucha are sources of these beneficial bacteria. Many plant foods, such as apricots, asparagus, burdock root, Jerusalem artichokes, and onions, provide compounds that feed these bacteria, allowing them to flourish. In addition, whole plant foods, such as beans and whole grains, provide soluble fibers that regulate bowel function, bind to cholesterol and toxins, and slow the release of sugars into our bloodstream. As the prime spot for both the absorption of nutrients and elimination of wastes, taking care of your intestines is a key to optimal health.
2. To Decrease Cellular Damage
Whole foods offer potent phtyochemicals to counteract the negative effects that free radicals have on the body. Free radicals are unstable molecules that are toxic to our cells because they attack them at the molecular level, causing destruction, mutations, and cell death. Free radical damage can contribute to cancer, heart disease, arthritis, and many other diseases. Phytochemicals are naturally occurring compounds in plants. Phyto is the Greek word for “plant.” These plant chemicals have been formed by nature and work with the body to fight disease. Phytochemicals, which give plants their color, flavor, and natural disease resistance, are very powerful in preventing and treating cancer. Diet has been found to be one of the most important lifestyle factors in the development of chronic disease and has been estimated to account for up to 80% of cancers of the large bowel, breast, and prostate. Phytochemicals work within the body to prevent cell mutation while keeping cells reproducing normally. Common phytochemicals include carotenoids, flavonoids, phytosterols, isoflavones, and phenols. Phytochemicals work synergistically with other nutrients found in foods, so supplementing with these chemicals does not produce the same effect as eating them in their whole form, in whole foods.
3. To Decrease Systemic Inflammation
Low amounts of inflammation are needed to run a healthy body. Problems arise when you take in large amounts of factory-fed animal products, refined sugar, refined vegetable oils, and refined carbohydrates. These foods promote the conversion of fats, namely arachidonic acid, into pro-inflammatory compounds. Either directly or indirectly, these foods also have the ability to trigger the gene expression of hundreds of inflammatory chemicals. This can lead to an increase in pain, swelling, and cellular damage. When you are in a state of chronic inflammation, cholesterol can collect in your arteries, causing damaging plaque to build up, fat is deposited in the abdominal region around your organs, and cancerous cells may replicate unchecked. An increase in inflammatory chemicals has been associated with most chronic diseases including arthritis, heart disease, skin disorders, diabetes, obesity, high blood pressure, osteoporosis, and various cancers. When you consume an anti-inflammatory diet, or one that comes mainly from unrefined plant foods, your body produces chemicals that cause mild, rather than excessive, inflammatory reactions, which are conducive to health.
Foods and compounds that trigger and increase inflammation:
Refined polyunsaturated oils such as soy, canola, sunflower, safflower, and corn- Grain-fed red meat
- Grilled and processed meats
- Refined carbohydrates and sugars
- Dairy products, especially highly processed
- Chemical additives and preservatives
- Pesticides and herbicides
- Foods to which you are allergic or sensitive
Foods that decrease inflammation:
- Ginger, turmeric, and other spices
- Green tea, nettles, and other herbs
- Omega-3 fatty acids from wild salmon, flax, walnuts, leafy greens, and purified fish oil
- Foods rich in antioxidants such as fresh fruits and vegetables, particularly the cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and Brussels sprouts
- Papaya, blueberries, shiitake mushrooms, sweet potatoes, and other fresh fruits and vegetables
4. To Support Optimum Organ Function
Whole foods work synergistically to support the entire human body. Because whole foods have not undergone any processing, they retain all of their nutrients and fibers. These components slow the release of sugar into the bloodstream as well as optimize insulin signaling, thereby allowing for normal functioning of the pancreas. Whole foods contain all of the nutrients that are needed to support your liver. Your liver is an important organ in detoxification. Supporting your liver helps to maintain a healthy weight, keeps inflammation in check, and slows down the development of many chronic diseases. Brain function also is well supported by eating whole foods. A 2006 article from Neurology found that eating fresh vegetables, particularly dark leafy greens, helps to keep the brain young, improves memory, and slows the mental decline that is sometimes associated with growing old by 40%. When it comes to cardiovascular health, a diet rich in beans, whole grains, raw nuts, and plenty of fruits and vegetables has comparable benefits to many cardiovascular medications.
5. To Assist with Hormonal Balance
In order to produce and metabolize hormones, our bodies need the proper ingredients. Estrogen, testosterone, and even the active form of vitamin D come from cholesterol. If our liver is functioning well, we produce all the necessary cholesterol-based hormones and still have normal cholesterol levels. Did you know that our liver also breaks down and transforms hormones when we are done with them? Let’s look at estrogen, for example. The liver has three choices when transforming the different forms of estrogen. It can transform estrogen into a helpful molecule, a harmful molecule, or a really harmful molecule. When we have certain foods in our diet, such as cruciferous vegetables (cabbage, broccoli, cauliflower, Brussels sprouts), flaxseeds, kudzu, green leafy vegetables, and beans, we have a tendency to transform estrogen into the beneficial form that protects our bodies. This is particularly important for women at risk with estrogen-positive cancers of the breast.
6. To Regulate the Immune System
Over 50% of your immune cells are located in your intestines with over 70% of the body’s antibodies being produced there! By eating plants rich in fibers that feed beneficial bacteria, you ensure a calm environment for the first stage of your immune system. According to an article in the journal Cell in 2004, our intestines actually sense when certain bacteria are present. When an abundance of beneficial bacteria are present, we have a tendency to have mild immune reactions throughout our bodies. If the intestines are out of balance, chemicals are sent throughout the body alerting other immune cells that there is a state of alarm. These alarm chemicals can lead to collateral damage of many cells, and increase our risk for disease. Additionally, our immune cells need to be fed just like any other cell in the body. Many of us take vitamin C to boost our immunity and decrease the intensity and duration of a cold. Eating whole foods ensures a diet rich in vitamins A, C, and E, and the minerals zinc and selenium, which are all needed for optimum immune cell function.
7. To Maintain a Healthy Weight
Food is so much more than the calories it contains. It is a complex, life-giving substance rich in nutrients and phytochemicals that acts in our bodies to change the way our genes are expressed. Quality is the most important factor in any healthy diet and weight loss plan, not quantity. By eating a whole foods diet, you ensure that you are getting the highest-quality foods possible and all of the nutrients you need to maintain proper functioning of vital organs and glands. Your thyroid gland, for example, can become underactive when you have a gluten sensitivity and a diet low in nutrients necessary for healthy thyroid function. Weight gain can be a sign of a dysfunctioning thyroid gland. In addition, cutting calories too severely can send your body into a state of alarm, which increases your cortisol levels, telling your body to store fat. Instead of depriving yourself to reach an ideal weight and state of health, why not nourish yourself? Depriving yourself of nutritious food and calories activates something called neuropeptide Y in your brain, which tells you to search for food. It is highest in the morning, which makes sense after a night’s fast. After a nutrient-dense meal your stomach secretes a chemical called cholecystokinin, or CCK. CCK stimulates digestion, shuts down appetite, and stimulates the sensation of pleasure in part of your brain called the cerebral cortex. If you don’t feel satisfied after a meal, then your body secretes neuropeptide Y to eat more food! Listen to your body’s cues for hunger and honor them. Eating foods in their whole form helps to bring on that sense of satisfaction after a meal. When you eat a diet of processed and refined foods or foods that are not in their whole forms, your body, in its natural wisdom, craves the missing parts in your foods. Eating a whole foods diet full of high-quality, nutrient-dense foods will begin to reset your body’s natural state of balance to gradually bring on your ideal weight and optimal state of health.
WHAT DOES A WHOLE FOODS DIET LOOK LIKE?
A whole foods diet is a balanced way of eating that promotes lifelong health. This way of eating emphasizes an abundance of fresh organic raw and cooked GREENS, fresh organic raw and cooked VEGETABLES, fresh organic seasonal FRUIT, WHOLE GRAINS, LEGUMES, and plenty of purified WATER. Nuts and seeds, unrefined oils, natural sweeteners, and sea vegetables enhance the meals with flavor and nutrition. When animal products are included, they are sourced from humane, chemical-free organic farms.
Whatever combination of foods you choose, remember to emphasize whole, fresh, organic, local, and seasonal ingredients to the best of your ability. A whole foods diet, combined with plenty of sunshine, deep breathing, and exercise in fresh air, is your key to unlocking your unbounded health and vitality.
WHAT DO WHOLE FOODS HAVE TO OFFER?
Greens: Powerful Phytochemicals and Essential Minerals
Greens are in a category of their own because they are so vital to the daily diet. Greens provide our bodies with numerous phytochemicals, including lutein and beta-carotene, and the vitamins C, K, and E, and natural folates (as opposed to synthetic folic acid). Dark leafy greens are also a rich source of the minerals calcium and iron. The roots of green leafy plants secrete acids that dissolve rocks in the soil, freeing minerals such as calcium, magnesium, and iron. The roots then absorb these minerals into their leaf structures, which is why they are such a good source of minerals. For example, an 8-ounce serving of cooked collard greens has more calcium than an 8-ounce glass of milk.
Phytochemicals in greens support the liver in its ability to increase the production of antioxidants and excrete toxins from our bodies. This plays an important role in the prevention and treatment of heart disease, arthritis, cancers, cognitive decline, and many other ailments. Try to incorporate both raw and cooked greens into every meal.
Some common types of greens to include in your diet are kale, collard, cabbage, bok choy, Swiss chard, arugula, and many varieties of lettuce. Try adding greens to your smoothies and soups; use them as an alternative to tortillas to create healthy wraps; or use them with freshly made salad dressings to create refreshing salads.
Vegetables: Potent Antioxidants and Vitamins
Vegetables come in so many different shapes, sizes, and colors while providing our bodies with a source for many of the essential vitamins, minerals, trace minerals, essential fatty acids, and antioxidants we need daily. Dark orange and yellow vegetables such as squash, pumpkin, yams, bell peppers, and carrots are rich in beta-carotene. Beta-carotene is fat-soluble and is converted to vitamin A in the liver. Beta-carotene is an important antioxidant that boosts the immune system, helps prevent heart disease, protects our eyes from age-related damage, and helps prevent the formation of carcinogens at the molecular level. Lycopene is another carotenoid antioxidant that gives food its reddish color; it is found in high concentrations in cooked tomato products. Lycopene plays a role in preventing prostate cancer and heart disease. In fact, much of the research available today shows that a diet high in vegetables greatly reduces the risk for many chronic diseases.
Eat a variety of raw and cooked vegetables. Balance your intake of sweet vegetables such as squash, yams, carrots, and potatoes with cleansing vegetables such as celery, cucumber, and bitter greens, with pungent vegetables such as onions and garlic. Try consuming at least 6 vegetables a day, such as 3 with lunch and 3 with dinner. Variety is key to getting your daily dose of protective phytochemicals, antioxidants, vitamins, and minerals; but for most, it will make your diet more enjoyable and sustainable over time.
Fruit: Potent Antioxidants and Vitamins
Who can resist the refreshing sweetness of peak-of-the-season organic fruit? Fresh raw fruit provides an easy and deliciously sweet way to consume a wide variety of important phytochemicals, antioxidants, and essential vitamins and minerals. Most fruits contain 80 to 95% water and adequate amounts of potassium, iron, calcium, and magnesium, and high amounts of vitamin C. Many fruits are also high in soluble fiber, which helps to lower cholesterol levels, regulate blood sugar, and improve bowel function.
Fruit is a rich source of phenols, which is a group of natural compounds that can block enzymes that cause inflammation, inhibit tumor formation, and help to prevent cell mutations, among many other things. Roughly 8,000 phenolic compounds have been identified, and many of them are flavonoids. Phenols are found in high concentrations in red grapes, apples, lemons, strawberries, blueberries, and raspberries. Fruit such as kiwi, mangos, oranges, and papayas contain the carotenoid zeaxanthin, which improves the immune response and protects the eyes against macular degeneration. All types of berries are very high in antioxidants and bioflavonoids, which work to prevent and treat many different diseases and conditions.
When shopping, choose a wide variety of organic in-season fruit. By eating fruit from all colors of the rainbow, you can be sure you’re getting a wide variety of protective phytochemicals and other nutrients. Ripe, fresh fruit can be a cleansing breakfast, eaten raw as a snack, added to smoothies, or made into many fabulous desserts.
Whole Grains: Protein, Fiber, Vitamins, and Antioxidants
Whole grains have been a staple food in many cultures for thousands upon thousands of years. They are good source for fiber and a host of essential vitamins and minerals. Whole grains provide a rich source of complex carbohydrates, which are readily converted to usable energy, making them an ideal staple food.
Whole grains have not undergone processing which would remove any part of them. The bran, germ, and endosperm are all intact. Refined grains retain only the endosperm or starch—the bran and germ have been removed. The bran and germ provide fiber, which slows both the digestion of starch and release of sugar into the bloodstream. Whole grains also provide trace minerals and vitamins assisting in the digestion of the carbohydrates. Special fibers found in whole grains have the ability to bind to cholesterol, hormones, and toxins, allowing them to be excreted from our body—this is especially important in our increasingly toxic world.
Recent research from Cornell University found that whole grains contain potent disease-fighting chemicals that have equal antioxidant values to those found in fruits and vegetables. Dr. Liu, the researcher looking at these compounds in whole grains, summed it up best by saying: “Different plant foods have different phytochemicals. These substances go to different organs, tissues, and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole grains.”
When whole grains are refined, say into white flour or white rice, most of the fibers, phytochemicals, vitamins, and minerals are removed in the refining process. These vital substances protect us from disease. A whole grain that has been processed is easily broken down into simple sugars and then rapidly absorbed into our bloodstream. When there is an extraordinary amount of sugar circulating in the blood, it has a tendency to stick to proteins. These altered proteins lose their normal function and may even stimulate inflammation by binding to immune cells. As stated earlier, an increase in inflammatory chemicals has been associated with many chronic diseases, including arthritis, heart disease, diabetes, high blood pressure, and osteoporosis.
Each whole grain provides a unique taste and nutrient profile, so vary the grains you cook throughout the week. Remember that some whole grains contain gluten, which is a protein that many people are sensitive to. Grains and flours containing gluten include whole wheat berries, spelt berries, rye berries, kamut, barley, and triticale. Oats may contain gluten if processed in the same facility as gluten-containing grains. Gluten-free grains include brown rice, wild rice, quinoa, amaranth, buckwheat, corn, and teff. For information on how to cook whole grains please see here.
For increased digestibility of whole grains, soak the grains overnight in water with a little bit of apple cider vinegar, then drain and cook. When using flours, look for ones that are organic and certified gluten-free, preferably sprouted flours.
Legumes: Protein, Fiber, and Vitamins
Legumes, in addition to whole grains, have been a staple food in many cultures for thousands of years. Bean and grains help to create some of the most exciting dishes found in ethnic cuisine.
Beans are packed with an amazing amount of beneficial amino acids. They are also a good source of B vitamins, potassium, magnesium, and fibers. In fact, they are one of nature’s best sources of fibers, which not only promote digestive health and relieve constipation, but also help to feed beneficial bacteria in the gut that contribute to health. These fibers also slow the absorption of glucose into the bloodstream, allowing for a slow rise in blood sugar after eating, which is why eating a diet rich in beans has been shown to help in the prevention and treatment of diabetes.
Beans work to lower blood pressure, as they are high in both magnesium and the amino acid L-arginine, which are potent regulators of smooth muscle relaxation in blood vessels. When the vessels can remain relaxed, blood pressure stays low.
A study in the European Journal of Epidemiology in 1999 examined food intake patterns and risk of death from coronary heart disease. Researchers followed more than 16,000 middle-aged men in the United States, Finland, the Netherlands, Italy, former Yugoslavia, Greece, and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the United States; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data, they found that beans were associated with a whopping 82% reduction in risk of death from coronary heart disease.
Choose a variety of legumes and include them in your daily diet. Beans can be made into dips, sandwich spreads, grain and bean salads, soups, stews, and more. See here for how to cook beans.
By consuming properly soaked and cooked beans and gluten-free grains, you increase your chances for reaching vibrant health.
Nuts and Seeds: Essential Fats, Minerals, and Protein
Nuts and seeds are the embryos from which future plants are propagated. Nuts are the edible kernels in hard shells from trees and bushes. Seeds are edible ripened plant ovules containing an embryo. Nuts and seeds are high in protein, calcium, zinc, copper, iron, selenium, folic acid, magnesium, potassium, phosphorus, vitamins E and B2, essential fatty acids, and fiber. Brazil nuts are one of the richest sources of the mineral selenium. Selenium boosts your ability to neutralize free radicals and is needed for proper thyroid function.
The essential fats in nuts and seeds are needed for proper cell function and brain development. Scientific research has shown that a daily portion of just 1 ounce of nuts rich in monounsaturated fat can reduce the risk of heart disease by up to 10%. The nuts highest in monounsaturated fat are almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts.
Raw nuts and seeds can be eaten as a quick snack or used to add flavor, texture, and beneficial fats to a wide variety of sweet and savory dishes. Raw nuts and seeds can be soaked, toasted, or lightly roasted with flavorings such as tamari and spices. Choose a variety of fresh raw nuts and seeds, and try to use organic whenever possible.
Sea Vegetables: Essential Minerals and Trace Minerals
The ocean contains a host of incredible plants, called sea vegetables, or seaweed. Seaweeds have been a staple in many parts of Asia for thousands of years. Sea vegetables offer us the broadest range of minerals of any food, containing all of the minerals from the ocean, which are exactly the 56 essential minerals and trace minerals that are necessary for the human body. Sea vegetables are a rich source of iodine, folic acid, and magnesium, and a good source of iron, calcium, and the B vitamins riboflavin and pantothenic acid. In addition, seaweeds contain good amounts of lignans—plant compounds with cancer-protective properties.
Use sea vegetables to add flavor, depth, and minerals to your recipes. Common sea vegetables include wakame, kombu, hijiki, arame, nori, and dulse.
Unrefined Oils: Essential Fats
In a whole foods diet, the use of certain fats and oils helps us to feel satisfied and full, thus eliminating the need to overeat and fill up on less healthful foods. Fat is needed by our cell membranes to maintain integrity and to assist in cell communication. The use of healthy fats also provides our brains with the necessary nutrients for proper cognitive function. Avoid using safflower, sunflower, soy, canola, and corn oils because they are more refined and higher in polyunsaturated fats that can feed into inflammatory pathways in the body.
The oils that we recommend using daily are organic virgin coconut oil and organic extra-virgin olive oil. Virgin coconut oil contains the medium-chain triglyceride, lauric acid. Interestingly, lauric acid is the main fat found in human milk. This fat helps to destroy unwanted pathogens in the digestive tract, while promoting the growth of friendly flora. Lauric acid is readily burned for energy rather than being stored as fat in the body. Virgin coconut oil is also a rich source of disease-preventing polyphenols. This fat remains relatively stable at higher temperatures and can be used for most of your cooking needs. Extra-virgin olive oil is high in monounsaturated fats and natural antioxidants; it can be used to make salad dressings, used for sautéing at lower temperatures, and is delicious drizzled over steamed or raw vegetables.
Natural Sweeteners: Flavor and Minerals
Natural sweeteners have undergone minimal processing. Unlike refined sweeteners, they retain much of the minerals and vitamins needed to properly metabolize the sugars they contain. Try using natural sweeteners in small amounts in your cooking to enhance the flavor of your dishes. Natural sweeteners also play an important role in creating nutritious desserts and snacks. Natural sweeteners include pure maple syrup, raw honey, dates, coconut sugar, stevia, and more.
Dairy Foods: Essential Fats, Protein, and Vitamins
Many Americans have been brought up on cow’s milk. We were taught that calcium from milk helps to build strong bones. However, authors of a 2005 review article in Pediatrics state “we found no evidence to support the notion that milk is a preferred source of calcium.” If decreasing or eliminating dairy foods from your diet leaves you concerned about not getting enough calcium, consider eating dark green leafy vegetables. After all, this is where the cows get their calcium.
Although dairy foods are not a necessary part of the human diet, they have been a part of our cultural and culinary history for many years. If you desire, dairy foods can be used in small amounts in your dishes to enhance the overall flavor. This is how dairy has traditionally been used in cultures throughout the world. Milk was used raw or cultured, and consumed in much smaller quantities than Westernized countries consume today. Modern processing of milk makes it difficult to digest and utilize. Commercial dairy products also contain high levels of residual pesticides and herbicides from the food that the animals consume. These chemicals, which are stored in their fatty tissues, are mobilized through the bloodstream and into the mammary glands when milk is produced. Fat from conventionally produced milk harbors more pesticide residues compared to nonorganic fruits and vegetables. Nonorganic, commercial milk also contains detectable levels of antibiotics used on the animal as well as many other environmental contaminants.
Many people consume a high amount of commercial dairy foods, which may be contributing to the current chronic disease problem we face in our Western culture. Furthermore, many people are sensitive or allergic to dairy foods and have symptoms ranging from joint pain to migraine headaches. If you do choose to eat dairy, choose cultured and/or raw products made from the milk of grass-fed cows, goats, or sheep raised on organic pastures and treated in an ethical fashion. Raw milk from grass-fed animals is higher in conjugated linoleic acid (CLA), essential fats, as well as the fat-soluble vitamins A, E, and K. Many health food stores and co-ops now sell organic raw and cultured dairy products. Check your local store for availability or find a local farm to buy directly from.
Meat, Poultry, Fish, and Eggs: Protein and Essential Fats
Organically raised animal products can be a very healthy part of a whole foods diet when consumed alongside a large serving of fresh vegetables. Wild game, as well as organic grass-fed meat and poultry are excellent choices when it comes to consuming meat. Wild game contains much less saturated fat than domesticated beef, and both wild game and organic grass-fed meats contain higher amounts of omega-3 fatty acids and conjugated linoleic acid (CLA). Omega-3 fatty acids and CLA assist your body in regulating weight and cholesterol. Meat and poultry are excellent sources of protein, vitamin B12, zinc, and selenium. There are many organic farms raising animals in an ethical and healthful fashion. Find a local farm that raises grass-fed beef and organic free-range chickens and buy from them. Your local co-op or health food store may also be a good place to look.
Avoid consuming grain-fed red meat because it can increase your risk for heart disease and cancer. Most meat, poultry, and fish can contain a significant amount of residual agricultural chemicals that are stored in the fatty tissues of the animal. Additionally, cured meats such as hot dogs, ham, bacon, sausages, and jerky contain sodium nitrates and/or nitrites that when eaten, react in the stomach with amino acids to form highly carcinogenic compounds called nitrosamines. These compounds pose a significant cancer risk to humans, especially children, and should be avoided at all times.
Heavy metals, such as mercury, and PCBs are among some of the chemicals that can be found in significant levels in many fish. PCBs, or polychlorinated biphenyls, are neurotoxic, hormone-disrupting chemicals that have been banned in the United States since 1977. Avoid farmed salmon as it is likely the most PCB-contaminated protein source in the U.S. food supply. According to a study published in Science in January 2004, these chemicals were found at levels seven times higher in farmed salmon than in wild ones. Also, avoid consuming tuna, swordfish, shark, king mackerel, and tilefish, as these fish also contain high levels of pollutants. For more information visit www.GotMercury.org.
When buying fish, choose fish from a sustainable fishery in Alaska. Wild fish from Alaska are less polluted than fish from other parts of the world. Wild salmon is an ideal choice. It is an excellent source of DHA and EPA, two fatty acids that lead into anti-inflammatory pathways in the body. These healthy fats are cardio-protective as well as promote proper brain development in infants and children. A 2005 article from Archives of Neurology found that consuming DHA-rich fish at least once a week was associated with a 10% per year slower rate of cognitive decline in elderly people. Your local co-op or health food store is a good place to shop for fish. You can also call your local fish market and ask them where their fish comes from.
When buying eggs, choose eggs produced from a local certified organic company where the chickens have plenty of access to outdoor pasture. Chickens raised in their natural habitat and left to peck at wild grasses, mosses, and bugs will produce rich, nutritious eggs—very different from commercial factory-farmed eggs. Your local egg company may also add flaxseeds to the chickens’ diet. This makes the eggs a rich source for DHA, an important fat needed for many things in the body, including proper cognitive development in developing fetuses, babies, and children.
When you eat animal foods, first and foremost choose organic. Wild Alaskan fish, grass-fed meats and poultry, and local fresh eggs are excellent choices.
Water: Detoxification, Lubrication, and Assimilation
Drinking plenty of pure water throughout the day instead of soft drinks, juice drinks, and coffee will improve your health substantially. Every cell in your body needs water to survive. Water is used in the body to flush out waste and toxins, lubricate tissues and joints, and help assimilate the food we eat.
Pure water is increasingly difficult to find. Most of our water supply is full of potentially toxic and dangerous chemicals. Not only are chlorine and fluoride routinely added, but a wide range of toxic and organic chemicals can be found in our drinking water. These are largely agricultural and industrial wastes including PCBs, pesticide residues, nitrates, and the heavy metals lead, mercury, arsenic, and cadmium.
Our bodies need about 64 ounces of pure water each day. That’s about 8 glasses. But what constitutes pure? Tap water contains chlorine, which increases free radical damage in the body, contributes to certain forms of cancer, and increases the risk for hypertension. Chlorine also contributes to magnesium deficiency while increasing urinary excretion of calcium and phosphorus, thus increasing the risk of osteoporosis. Mineral-rich, rural well water would be an ideal option if the risk for agricultural chemical contamination wasn’t so high. Well water is so rich in minerals, especially magnesium and calcium, that drinking it is like taking a mineral supplement every day.
Is there a middle ground? Yes, installing an under-the-sink water filtration system would be ideal. Most systems use a solid carbon block filter, which effectively removes chlorine, bacteria, pesticides, and other organic chemicals, yet maintains dissolved minerals such as calcium and magnesium. To avoid pharmaceutical residues, many people are choosing reverse osmosis (RO) filters. The ideal would be a filter with both a carbon block and an RO system. Filling up reusable water jugs at your local co-op or health food store is a great option if you cannot invest in a home filtration system. These filters are typically the reverse osmosis type, which remove almost all contaminants and dissolved minerals.
It is important to make purified water consumption a regular daily habit. Make sure to use purified water for all of your cooking needs, including the soaking of beans and nuts, the cooking of grains, and the steaming of vegetables.
Sunshine, Fresh Air, Exercise: Bone Mineralization and Happiness
The sun is the source for all life on this planet; it connects us to our food, the earth, and life itself. Sunlight gives us vitamin D, a chemical that is actually produced in our bodies when we expose cholesterol in our skin to the sun. Upon exposure to sunlight, a substance within our skin is changed into pre-vitamin D. Our liver and kidneys convert this pre-vitamin D to its active hormone form. The hormone vitamin D binds to portions of our cells, called receptors, which allows for normal gene expression and cellular function. Research shows that vitamin D plays a role in thyroid function, prostate and breast cancer, cardiovascular disease, autoimmune diseases, arthritis, irritable bowel disease, as well as osteoporosis. In addition to maintaining normal blood calcium and phosphorus levels, active vitamin D also calms inflammation, which allows for these minerals to stay in the bones. At latitudes above the 35th parallel (Oklahoma City, OK; Raleigh, NC; and Bakersfield, CA) from about October through April, the sun’s rays are at angles that are insufficient to produce significant vitamin D synthesis in our bodies. Also, in the summertime, sunscreens with a sun protection factor of 8 or greater will block UV rays that produce vitamin D. Natural food sources of vitamin D include cod liver oil, wild salmon, lard, and egg yolk, though supplementation is usually needed in the winter months.
Breathing fresh air during deep breathing or exercising relaxes our bodies and clears our minds. Breathing in deeply, we take in life—oxygen—which energizes our cells and increases our metabolism. Oxygen is needed at the cellular level to properly metabolize the energy from our food. Exercise increases your heart rate and breathing, thereby increasing your blood flow to bring needed nutrients to every cell in your body. Exercise builds muscle mass, which is needed to maintain an optimum metabolism and healthy weight. In addition, daily exercise, in combination with sun exposure or vitamin D supplementation, increases bone mineralization, thus significantly decreasing the risk for osteoporosis later in life. Daily exercise and fresh air provide a deep sense of relaxation, and in this state, you will be able to reconnect with your body more easily.