Tag Archives: nutrient-dense foods

Activism Healthy Living Healthy Meat Kids & Family Kids & Junk Food Real Food Recipes

10 Ways to Kiss Processed Foods Goodbye and Get More Nutrition in Your Diet

 

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We all need more nutrition in our diets – especially if you eat a lot of processed foods.

Processed foods are full of chemicals, preservatives, dyes, fake fats, and other harmful ingredients. And, packaged foods tend to have less nutrients due to the way they are produced, leaving you feeling hungry and unsatisfied soon afterward. You might even feel stomach cramping, have gas or diarrhea, and just feel rotten.

And guess what? Those are NOT normal!!!

Due to chemicals and engineering, processed foods can also alter your body’s tastes and desires, and make you crave more of what’s bad for you.

So you get stuck in a loop of eating processed foods. You are unmotivated, feel as though you don’t have enough time to cook. Maybe preparing real food from scratch seems too difficult and cost prohibitive.  And yet, the more you eat those foods, the worse you feel and the less energy you have.

Something’s gotta give.
 

Enter real, nutrient-dense foods

When food is grown in nutrient-rich soil and without chemicals, pesticides, hormones, antibiotics, and GMOs, which do have a negative impact on our health. Nutrient-content is always higher, and nutrients support health.
 

The result? You have more energy, less health issues, and you just feel better.
 
Here are 10 books that can help you improve the quality of your diet, with information about how to find, prepare, and entice you to improve the way you eat, achieve your goal of getting more nutrition out of your meals – and fit within your budget.
 
These authors have done the research and homework so you don’t have to…it’s easier than you think!
 
All these great books and 40+ others are included in the Extreme Health Library bundle being offered at a great price through MARCH 7th.
 

Thrifty Food Plan Experience / Millie Copper


 
Good health and good-eating can feel expensive but in Thrifty Food Plan Experience Millie Copper provides in-depth support in feeding a family of five on $172 per week, from a Weston A. Price Foundation dietary perspective. She provides 67 pages of thoughts, tips, and ideas plus a 2 week menu plan, over 40 recipes (and links to many more) to help you succeed.
 
(67 pages; PDF format; $8.95)
 

Off The Shelf / Kris Bordessa


Off The Shelf by Kris Bordessa gives you the tools to replace store-bought condiments, toppings, and snacks with healthier homemade alternatives. Complementing our products on giving up processed foods, these simple and beautiful recipes will allow you to say goodbye to food additives forever.
 
(43 pages; PDF format; $7)
 

100 Days of Real Food Challenge / Lisa Leake

A family with 2 young children in Charlotte, NC took a 100 Days of Real Food pledge. They didn’t eat a single ounce of processed food or refined ingredients for 100 days in the hopes that they would inspire people to follow suit. If you are new to a diet of unprocessed food, prepare to be inspired. Lisa Leake and the team at 100 Days of Real Food offer you meal plans, recipes, and tips to help you in your journey. They provide a quick guide to real food shopping as a bonus in this offer and have extensive free resources on their website for you to explore.
 
(73 pages PDF format; Bonus)

 

The Savvy Shopper’s Guide to Sustainable Food / Raine Saunders


 
Learn how to source health foods from sustainable sources, whether it is from local farms and farmer’s markets in your area, online merchants, delivery services, local grocery, or health food stores.
 
Learn to read labels, what to look for, what to avoid, and how to select and buy the best foods available for better health. Learn more about why supporting the sustainable food system is so important – and how it really can keep you healthy and feed the world.
(139 pages; PDF format; $24)

 

Nourishing Our Children

If you’ve heard of the dietary perspective of the Weston Price Foundation and wondered what it is all about, Nourishing Our Children: Timeless Principles For Supporting Learning, Behavior, and Health Through Optimal Nutrition from the San Francisco chapter spells out its philosophy in a beautiful and easy-to-read format.

The e-book provides dietary principles for parents to follow before and after conception, as well as recommendations on how to nourish rather than merely feed their children. It also covers the problems associated with modern processed foods and vital information about water and fluoride, traditional fats and oils, milk, soy, vital nutrients, and healthy meal preparation.

 

(97 pages; PDF format; $20)
 

Broth: Elixir Of Life / Patricia Lacoss-Arnold.

Our ancestors made use of every part of the animal to nourish them, including the bones. Bones are rich in calcium and other minerals; bones contain collagen which brings elasticity to the skin; bones are rich in gelatin which aids in digestion. Using bones to make broth is a key strategy to extract bone nutrients and add them to your diet.

Patricia Lacoss-Arnold in Broth: Elixir of Life will describe how to make and use broth in your every day cooking. If you have ever wonder how to make broth from beef, chicken, fish or even rabbit bones, you will soon learn about the flavors of these different options.
 
(59 pages; PDF format; $8.99)
 

Eat More Leafy Greens / Cynthia Lair.

How do you choose, chop, and cook your greens? What greens are best in a raw salad? If you are new to greens, Cynthia Lair in Eat More Leafy Greens provides you with an excellent orientation for getting started.
 
How do you know if a particular green is best eat cooked or raw? Check the list of greens in this 20-page guide or use one simple tip that Cynthia will teach you.
 
(20 pages; PDF format; $6.99)
 

Rebuild from Depression: A Nutrient Guide / Amanda Rose, Ph.D. and Annell Mavrantonis, M.D.


 
Rebuild from Depression: A Nutrient Guide, Including Depression in Pregnancy and Postpartum identifies seven nutrients most commonly associated with depression in the medical literature, including Omega 3 in fish oil, B vitamins, vitamin D, iron, magnesium, and zinc. They provide readers with tools to: (1) Identify a nutrient deficiency, (2) Locate the best supplements / vitamins for depression, and (3) Select and prepare foods to maximize those nutrients in their diets.
 
The ebook opens with Rose’s biography of depression and psychosis. She makes a compelling claim: My grandmother died at the age of sixty-one from complications of postpartum depression. Rose argues that her grandmother showed signs of nutrient deficiencies in her twenties, did not correct them, and suffered a life of depression, diabetes, and heart disease, all of which share a common nutrient deficiency: Omega 3 fatty acids.
 
(200 pages; PDF format; $19.97)
 

Divine Dinners: Gluten-Free, Nourishing, Family-Friendly Meals / Lydia Joy Shatney


 
Lydia Joy Shatney offers Divine Dinners: Gluten-Free, Nourishing, Family-Friendly Meals complete with 75 recipes to help you create menus full of wonderful, gluten-free dinners. With meat-based entrees and a collection of side dishes, soups, sauces, dips, and spreads, you will spend weeks cooking through this cookbook.
 
(104 pages; PDF format; $14.95)
 

The Five Flavors of Food /Lisa Mase

Lisa Mase of Harmonized Cookery shares “The Five Flavors of Food: Combining Ingredients Into Harmonious Meals.” To satisfy the whole being, Traditional Chinese Medicine encourages including five flavors in each meal: sweet, sour, salty, pungent, and bitter. The five flavors correspond to the five elements: Earth, Wood, Water, Metal and Fire. Planning menus that incorporate these elements and flavors, we can start to recognize which foods help us harmonize with our environment and the seasons.
 
(4 pages; PDF format; Bonus)
 

To buy these and all the other great health titles in this bundle, click here to visit the Extreme Health Library page for more information.

Ends Thursday March 7th at midnight, PST.
 

Activism Healthy Living Kids & Family Real Food Toxin Alert!

14 Ways To Eliminate Sugar Cravings

www.mypicshares.com

Do you ever stop and think about how much sugar you consume each day? It may be more than you think.  Sugar cravings are usually a sign of poor eating habits. The more sugar and refined carbohydrates you consume, the more you’ll crave.

One of the reasons we have so much trouble with sugar is because it is a substance which is very pervasive in our modern food supply – especially if you consume the Standard American Diet. Sugar is responsible for causing obesity and Diabetes, and contributing to heart disease and cancer. Even if you don’t have a weight problem, you could be consuming more sugar than you should be.

Here are just some of the side-effects a high-sugar diet can cause:

  • a weakened immune system
  • increased levels of fasting glucose (during times when you are not eating)
  • causes an acidic digestive tract, which reduces the amount of friendly bacteria in the gut
  • induces a rapid rise of adrenaline – especially in children
  • causes deficiencies in various nutrients such as copper, chromium, and other important trace minerals
  • interferes with the absorption of calcium and magnesium
  • causes premature aging
  • increases the risk of Crohn’s Disease, ulcerative colitis, and other digestive disorders
  • can weaken eyesight
  • causes irritability, hyperactivity, crankiness, and difficulty in focusing – especially in children
  • contributes to asthma, arthritis, heart disease, appendicitis, multiple sclerosis, and gallstones
  • contribute to or cause food allergies
  • cause a rise in cholesterol and blood pressure
  • can contribute to toxemia in pregnancy

For a complete list, see 146 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, PhD.

As we draw nearer to the holiday season, you may find yourself tempted and unable to say no to all the seasonal treats and snacks hanging around in places you frequent – your office, your child’s school, holiday events and gatherings, friend’s houses, and even your own home.

If you find yourself constantly having sugar cravings and are unable to stay away from processed foods and refined carbohydrates, here are some suggestions:

  1. Resolve to make a food journal and keep track of what you are eating for one week. Make as many changes as you feel comfortable with at a time, but know that completely going off sugar for one week will bring about positive changes you might never have realized possible. Review your journal daily. You will be surprised at what you have kept track of and change will become easier each day. Continue your journal beyond a week and see how many other changes occur as time goes on.
  2. Start replacing snacks like chips, crackers, processed breads, cereals, pretzels, rice cakes, “food bars” and others with choices like sprouted nuts, raw cheeses, whole fruits and vegetables. When you find yourself going for the unhealthy variety, eat the healthy alternatives instead. When your body tells you it wants sugar, it usually means it needs the nutrients in foods with healthy fats.
  3. For a few weeks to a few months, until you can get your sugar cravings under control, avoid high starch and carb content in meals such as potatoes (white and sweet), white rice, and pasta.  Occasional brown rice or brown rice pasta is acceptable.
  4. Eliminate refined and processed carbohydrates.
  5. Eat fruit between meals. Eating fruit with large meals can cause bloating and fermentation in the stomach, and can also lead to digestive difficulty for your digestive tract. Fruit between meals helps keep your blood sugar level and is a great snack choice that delivers nutrients and fiber.
  6. Eat natural grass-fed meats, pasture-raised poultry, and eggs from hens on pasture. Obese meats such as those raised on feedlots and fed corn, grain, and soy add to your overall carbohydrate and glycemic load because those meats contain less protein but more fat and calories due to the feed they are given – grains, soy, corn, and other unnatural, inflammatory substances.  Feedlot meats are also full of antibiotics which eliminate healthy gut flora or bacteria and can contribute to sugar cravings. Healthy meats contain the correct amount of Omega 3 essential fatty acids, high protein, healthy fat and calories because they come from animals on pasture and grazing as nature intends. Also include in your diet home-made broths from bones of the meat you consume. Broths are highly nutritious, healing, and supportive of health.
  7. If you haven’t already, begin a regimen of moderate exercise that you enjoy and can engage in for 20 to 30 minutes three to four times a week. Make certain to start slow and go easy. Although exercise lowers insulin levels, helps keep your blood sugar even, and can aid in reducing sugar cravings, it can also be damaging to your adrenal glands which may already be exhausted from poor dietary and lifestyle habits. You don’t have to be a marathon athlete or competitive sports participant to gain benefit from regular, moderate activity. Walking is a great exercise to begin with for beginning a regular routine.
  8. Make sure you are taking a good whole-foods, organically-produced vitamin supplement. Consult with a knowledgeable health care practitioner who understands nutrition for recommendations.
  9. Make sure you are eating foods containing natural probiotics such as raw dairy – milk, cheese, butter, home-made yogurt, buttermilk, or other fermented foods such as home-made sauerkraut. You can also take a good quality, therapeutic-grade probiotic such as BioKult, Biotics Research brand, Prescript-Asisst, or Advanced Naturals, are reputable brands that provide good bacteria count.
  10. Include plenty of natural fiber from cooked and lacto-fermented vegetables in your diet.  Be sure to eat healthy fats with your vegetables – home-made salad dressing with salads and butter, coconut, or olive oil with cooked.  Throw out all bottled and packaged dips, toppings, and salad dressing as they are full of sugar and many contain MSG, other excitotoxins, and other dangerous chemicals.
  11. Make sure you have a good source of essential fatty acid supplementation – fermented cod liver oil from Green Pasture Products is, in my opinion, the only cod liver oil supplement worth using. Organic, cold-pressed flax seed oil is healthy as well, but should not be considered a substitute for a good cod liver oil.
  12. Consider performing a candida cleanse. People who eat refined foods on a regular basis almost always have a yeast overgrowth problem. This leads to sugar cravings, fatigue, immune system deficiency, weight gain, and long-term degenerative disease. Consult with a knowledgeable complimentary health care practitioner about how to go about this important step in managing health issues, and learn about the proper diet for this type of cleanse as well as professional grade supplements that are necessary to help remove candida overgrowth from your body.
  13. Obtain adequate rest and stress relief daily. Go to bed before 10:30 p.m. nightly and make sure to take time out for yourself during your busy day.
  14. Don’t make the mistake of thinking that using artificial sweeteners will be an acceptable replacement for your sugar cravings. All of these substances including Splenda, Aspartame, Saccharine, High-Fructose Corn Syrup and any type of corn syrup is highly-refined, will continue to cause sugar cravings, and leads to long-term health issues in the same way sugar can.

For more information on the impact alcoholic beverages have on a sugar addiction, read Alcohol and the Sugar Connection

Want some ideas for foods that will help reduce sugar cravings and boost your immune system and health?

Healthy and Nutrient-Dense Foods At-A-Glance

Wondering about exercise and weight?

Do Eating Habits or Exercise Dictate Weight?

Wondering what foods are healthy to eat?

How Well Do You Know Your Food? Find Out!

Weight issues?

Want to Lose Weight? DETOX!

Ideas for keeping your kitchen stocked with healthy foods that give energy and wellness?

My Kitchen Staples – How I Keep My Family Healthy

This post is part of Kelly The Kitchen Kop’s Real Food Wednesdays Carnival.