One of the very first steps in living a healthier lifestyle is learning to answer the following the question:

How did what I am eating get to be food on my plate?

Unraveling this mystery and taking responsibility for this information could change your health and your food habits forever. Think about it….even when you are dieting, what is the hardest part? Changing your habits. Isn’t it that way with everything? Habits. We tend to be creatures of habit, especially when it comes to food. What we have found, however, is that as we understand the processes by which our dinner comes to be on our plate we are empowered to adjust and change certain habits forever. It even worked for my kids!

So then, where do you begin? Well, one of the first things we did was pick up the book, Eat to Live by Dr. Colbert. This simple book (lots of pictures and large print!) taught us much, in a very simple way, about many of the ingredients in what we were eating and what they were doing to our bodies. It also taught us much about what we could put in our bodies instead.

I actually took the book to the grocery with me for the 1st couple months to help me read ingredient labels. I’d been reading the label with calories, fat, sodium, etc. for a long time, but I never took the time to read the ingredient label…you know, the one that tells what is in the can, box, bag, or package I was about to consume. I must say I learned pretty quickly that while we must be conscious of calories, fat, and sugar, those things kind of take care of themselves if we become more conscious of what is actually in the food.

SO, your first step in a healthier you is to take a trip through your cupboards and refrigerator and learn what you have been eating:

Is it Mexican rice? Or is it  enriched rice, titanium dioxide, monosodium glutamate (MSG), silicon dioxide, nitrate, modified food starch, partially hydrogenated cottonseed oil, “flavoring”, yellow # 5, and a plethora of other ingredients that are neither actually food nor pronounceable.

Why then, if it isn’t really food, why are we eating it? Because it tastes good? Well, we learned that even the taste of food changed once we broke our addiction to MSG, an addiction we didn’t even know we had. I remember the day, a few months into modifying our food habits, we sat down to enjoy dinner at our favorite Mexican restaurant and, for a moment, we thought they had changed the ingredients. It just didn’t taste that good any more…oh, and we felt horrible later, too. The restaurant had not changed their ingredients, our taste buds changed. During that same time we stopped by one of our favorite chain Italian restaurants and my oldest daughter ordered pasta. A few bites into one of her favorite all time dishes (she ordered the same thing every time there), she made a funny face and declared how mushy and blah her pasta was. It had happened. We could no longer eat “non-food”. Chemicals, actually. Genetically engineered food.

Dr. Colbert groups food into two major categories: “living food” and “dead food”. Simple enough, right? Living foods are foods exist in their raw or close to raw state. They are colorful, robust, healthy, and are found in their divinely created wrappers such as peels, skins, and shells. They are plucked, harvested, and squeezed and they are not the ones found in the aisles of the grocery store – they are instead found at local markets, farm stands and the outer ring of the grocery, in the refrigerated sections.  Dead foods are those foods which are not really foods at all. They are consumable products that have been highly processed, modified she bleached, refined, preserved, or chemically enhanced. We also quickly learned that living food promotes life and healing and restoration, while dead foods do just the opposite – they are linked to obesity, sickness, disease, degeneration, allergies, and ultimately toward death.  Simple? You bet!

After many conversations with people, I think I can accurately conclude that more people would embark on a healthy lifestyle journey if they really believed it was possible for them. 


Here are some of the basic elements to getting started. Part I is called ELIMINATION: 

1. Cut out or at least restrict your intake refined sugars and sugar based foods....
This includes not only sweets, but white foods such as white rice, white pasta, most cereals, soda, energy drinks, etc. 

2. Eliminate unhealthy fats:
Bye bye to fast food, pizza delivery, fatty non-organic meats like bacon, double cheeseburgers, hot dogs, pulled pork BBQ, sausages, steak, dark poultry meat, etc. 
Also, processed cheeses, coffee creamer, store bought eggs, cream cheese, large amounts of cheese, and large amounts of other dairy. 
It took some time to find a good local meat source but they are out there so keep looking. It's one of the best ways to purchase meat. Look for local organic or at least all natural free range, grass fed meats....organic is best, but these others are a big step.....and then reduce the amount to 4-5 servings (3-4 oz max!) per week. 3 servings per week is even better but there may be a learning curve for cooking and for your family. 
I won't even go into what your grocery store meat goes through before you purchase it, or what is in it and why it's dangerous. It's not just the fats -- it's what is in the fat, the way the animals were raised, what they have been injected with, what the growing conditions were like, how many pesticides,chemicals, and dead animals were in the animals feed supply....should I continue? (It is important to educate yourself on this topic. I recommend the following videos: Food Inc., Fresh, and Ingredients -- these videos will help you tremendously in the process of changing your meat habits). 

3. Processed foods and chemicals:
More than 60% of the average American diet is comprised of processed foods, one of the primary reasons so many disseases are on the rise-- heart disease, obesity, diabetes, hypertension, ADHD, ADD, eczema, autoimmune disorders, autism, cancers, osteoporosis, infertility........should I continue?
Most of these diseases could be prevented or eradicated by removing all these "elimination foods" from our diets but this category is one of the worst because it is so addictive and we are so dependent upon its convenience. 
Processed food are foods containing ingredients that were parts of food at one time but have undergone processing at high temperatures and with chemicals and other non-food ingredients added in. These include all white flours, white rice, white pasta, anything with ingredients that say: enriched flour, partially hydrogenated, soybean oil, lecithin, MSG, artificial flavors or colors, nitrates,  sterols, glycerides, and the list goes on. Typically, it is the vast majority of the food on the inside aisles of your grocery store. 
I use as a rule of thumb: if I cannot pronounce it and it has a long list of ingredients, I leave it at the store...this would include many of the items in the non-refrigerated sections of the grocery store. 

4. Allergens:
This step is actually something I've worked on more recently and have seen wonderful results from. 
There are several primary food allergens which commonly cause digestive issues as well as the retention of fluid and toxins in our fat cells:
wheat and dairy are the two biggest.....but corn products, also...mostly due to all the genetic engineering and processing these food categories have undergone in the last 50 years. 93% of US corn is genetically modified. Most people consider corn a vegetable but it's not...it's a starch and causes bloating and is stored as fat. It is also a key ingredient in numerous forms within most processed foods. 

As a family, the only whole wheat we really have been consuming is organic whole wheat pastas, homemade organic, soaked whole wheat bread and baked goods, and Kashi non-GMO cereals......the rest of the family is still consuming these but in smaller amounts but since I was having some issues recovering physically from being pregnant and miscarrying, I decided to eliminate wheat....and WHOA!!!!!! What a difference! 
As far as dairy, organic dairy products are the definite choice. The antibiotics, hormones, pesticides, and toxins in the cow and the cow's diet are stored in the fat cells....which is what we use to make dairy products from -- so you are essential getting a massive dose of toxins each time you consume them. However organic dairy is quite expensive so, at first, we just reduced the amount we consumed and consumed only fat free or mostly fat free dairy products.....although we switched from margarine to organic butter immediately. Now we purchase grass fed, raw milk, cheese, and yogurts from a local farmer -- totally unprocessed -- and we consume much smaller amounts than we used to .  
It was amazing how much better my children tolerated dairy -- me, too. My oldest daughter was in the bathroom every time she ate pizza, ice cream, milk, or anything else cheesy. No longer. And, if we do go out for ice cream on occasion, she has no problem.

Replacing the bad with all good:
OK, so now that we have eliminated, you might ask what's left?
This is where we begin to replace the chemical laden, fat laden foods with whole foods and the wonderful earth's bounty God always intended for us. 

1. Drink lots of filtered water.
Water, water, and more water...The single most important nutrient on earth. We can live a while without food but only a few days without water! Every living thing requires it for life.
As you begin to eliminate the nasty foods from your diet and replace them with living foods, your body will begin to detoxify. If you don't flush those toxins out with lots and lots of filtered water, they will overload your liver and will find ways to get out. Water, the great purifier, however will help flush them right out. 

This was tough but we went cold turkey on this. We just got all the sodas, bottled juices, and other flavored and sugared drinks out of the house so if we were thirsty, we had to reach for water. 
Water is the best way to get out the toxins leftover from years of eating poorly -- it is the best cleanser on earth and we need to consume lots of it. This was the most difficult change of all for me, personally. I drank diet soda and coffee. Period. 
If I consumed a bottle of water every three months, it was miraculous.  
It's still not my favorite, but I want to live long and strong and water is key to a healthy life. 

2. Eat lots of fresh, raw fruit and vegetables, mostly organic. 9 Servings/day!
 Who eats 9 servings of fresh raw fruit and veggies/day? I do now. However, when we got started 3 1/2 years ago, the number was more like 1-2/week...maybe. 
I still struggled getting the amount I needed raw until I started juicing and making green smoothies. I have found lots of wonderful recipes, though, and juicing and smoothies really fill me up and destroy my cravings and overeating impulses. 
Yep, I'd still rather have them cooked, like in a roast or braised for hours in oils....and I do eat cooked veggies. I just don't count those in my 9 servings --- they are over and above.  
I will say that organic produce tastes WAAAY different than regular produce. There is so much more flavor. I can barely choke down a carrot if it's not organic -- it's missing the juice, the sweetness and depth of flavor. Organic apples are such a treat...
I think organic fruits and veggies are easier to find than they used to be and I really believe if you search, you'll find a great local source of organic or chemical free produce nearby inexpensively in season. Local markets are a great place to begin your search. Farmers can tell you of other farmers and before you know it, you'll have a beautiful list of where to find the best, least expensive, freshest living foods!
Not all produce must be organic. Be sure to check the blog for a list of the most important fruits and veggies to purchase organically. 
Some great information on the importance of he micronutrients from plant based foods is wonderfully explained through: 
Fat, Sick, and Nearly Dead (free viewing on their website)
Food Matters (I think you can view this on their site for $5 -- I watched it on Netflix)

3. Add whole grains to your diet where you formerly consumed simple carbohydrates. 
This was an acquired taste but not we can't stand the taste of white flour/enriched flour breads, pastas, rice....they taste like glue....yuck! But we didn't feel that way at first. 
It was more of a transition for the kids than for Tony and I. Now, I no longer consume whole wheat products either because of wheat belly and other digestive issues, but when purchasing whole grain products, read the label thoroughly. If it doesn't have a special seal on it that says 100% whole grain, it's not. Tons of $4-5 breads say whole grain and are made with enriched flour, triglycerides, nitrates, and other chemicals -- and are sold in the health food sections. BEWARE! This advertising fraud is why I started making my baked goods. 
Also, most wheat products on the market are made from GMO grains -- that means genetically modified, highly chemically sprayed, etc. Be sure to learn about GMOs and why to avoid them.  Here are some great videos available on Netflix or your library to easily explain it all: Food Inc., Fresh, Deconstructing Supper, Ingredients
Wheat causes us to retain fluid and store toxins in our cells...a phenomenon called wheat belly. That's why so many folks lose weight quickly when they cut wheat out. Wheat also is an acidic food and so causes inflammation throughout our bodies. I have had arthritic issues and digestive issues in the past so wheat is no longer a regular food on my personal plate...and when I consume it, I feel it immediately. I get bloated ASAP....yuck. 

The best sources of whole grains are actually not from wheat, at all. They are your brown rice, quinoa, millet, amaranth, coconut flour, etc. Quinoa and spelt are quickly becoming my favorites. 

4. Lastly, finding new alternate sources of protein and fats:
Whole foods are packed with protein. SO dies the myth that your protein must come from animals.....and even that we need so much of it. Some great alternatives are legumes (beans, chic peas, etc.), spirulina and other sea veggies, nuts, and seeds. This is a new venture for me so I will share as I go but I am amazed at how far a handful of raw cashews or a few almonds goes to satiate my appetite between meals! 
I've also replaced most butter with coconut oil and olive oil. I consume plenty of milled flax seed and chia seed. Hummus and guacamole are regular inhabitants of my fridge shelves. 

There you have it! The basics of a healthy diet that promotes a healthy weight, healing and restoration, energy, and mental clarity...to name a few! Enjoy!

Eating better, which leads to feeling better, doesn't always have to involve preparing a complicated meal. There are many ways to maximize your nutritional intake with very little fuss. Here are a few ideas we've been testing out lately.

1. Add green smoothies to your diet
By consuming green smoothies on a daily basis this past week, we have consumed a bag of kale, 1 1/2 bags of baby spinach, a bag of chard, 6 onions, a bulb of garlic, a bag of celery, a pound of carrots, 2 quarts of blueberries,  4-5 quarts of strawberries, 2 pineapple, 9 kiwi, 3 apples, a quart of apriums, a pint of plums, a pint of peaches, a bag of broccoli, and 1 beet. All organic and all fresh picked from the farm with only the pineapple and apples being from the grocery.

2. Serve a veggie plate of fresh, organic chopped veggies with lunch and dinner

3. Add milled flax or flax oil to cereals, salads, yogurt, and smoothies

4. Munch on some organic almonds, cashews, raisins, or walnuts as a snack. 

5. Buy local produce, meat, and dairy. 
Local foods do not have to travel far to make it into your kitchen. Hence they are less likely to be sprayed and have had less time to lose nutrient density for reaching your kitchen. 

6. Buy grass fed meats and dairy
Unless the packaging says "non-GMO", you can pretty much assume what your purchasing has GMO in it or has been fed a diet of GMO foods. 

7. Add a scoop of living food or superfood containing chlorella or sprulina to your drink, cereal, yogurt, smoothie, etc. 
Divine Health supplements have multiple mixes like this that you can add as a boost such as Green Superfood and Living Fruit and Veggie.

When you eat to live rather than live to eat, your whole concept of what enters your mouth changes based upon what the food will or will not do to or for you. If you are truly trying to get the maximal nutrition from your foods, you'll find there is litle room for anything by the end of the say. 
 

So, does it really make a difference to eat farm fresh, cage free eggs?

I hate to say it, because they are not always conveneient to find, but the answer is yes.
Research has repeatedly shown that farm fresh free range eggs are so much healthier than caged hen eggs....and of course, organic is way better lest you want your eggs bursting with the pesticide covered food they are fed and with the hormones and antibiotics they are injected with.

Now, just for the record, there is a lot of contradicting information out there....many claims that factory bred, non-organic eggs are equally nutritious and equally saturated in cholesterol as organic, farm fresh free range eggs. Unfortuantely, you just need to study the research and decide for yourself. Based on some sources that I do personally trust and find to be sound, we eat the more natural, organic choice. Many of the same sources that poo-poo free range organic eggs are the same sources that claim vitamins do not work and are not worthwhile. While all vitamins are not created equal and some are genuinely crappy because of their ingredients and how they are produced, many are wondeful quality and truly beneficial for our health. My Dr. brother says, no way -- his research and conclusions, very biased and limited.

So, what's the difference?

Well, without research at all, no one is ever going to be able to convince me that eating an egg from a hen that's been injected with hormones, steroids, antibiotics, and arsenic is just as healthy as eggs from hens that have not. That isn't even logical. In fact, it's ignorant. Also, the words quality and nutrient mean very different things and many studies use the two interchangeably.

Organic, free range eggs:
Much higher in heart-healthy omega-3's
contain 1/3 the cholesterol 
1/4 the saturated fat
4-6 times as much vitamin D
40% more vitamin A
Twice as much vitamin E

SO, for our family, it's farm fresh, organic, free range eggs. Store bought versions are indeed expensive so you will need to weigh that in. However, if you do a little research you will very likely find a greta resource for farm fresh eggs that are very reasonable. We currently pay about $1.50-1.75/ dozen from a local farmer --- but there are a gazillion local farmers who sell them here. You can probably find one, too. 
Hope that helps!

1. Fresh Summer Produce
Freeze fresh produce all summer to last you all winter: your fruit will be fresher, retain more nutrients, and save you $$!
Local markets are loaded with wonderful fresh picked produce at super low costs all summer long. Figure out what is in season and when and then buy extras each week to freeze for the winter!

For example, in the summer I freeze 1 1/2-2 cases of fresh picked blueberries. My investment is about $45 and it yields me about 30 quart sized bags of blueberries for the winter. I normally pay $5/ 8 oz bag of organic frozen blueberries in the winter season.

Peaches: 2 cases of peaches: $30, yields 25 quart sized bags of fresh frozen peaches for baking, jam, and smoothies all winter long.

I also freeze tomatoes by the case, whole green and red peppers which are outrageous to buy organically in the winter for a family of 6, as well as squahes, eggplant, hot peppers, apple slices, strawberries, broccoli, and peas.

Another quick tip for freezing is to chop veggies ahead of time that you use for soups, stir-ins, pizza toppings, etc. and freeze. For example, I have small baggies filled with chopped onions and peppers for quick sauteeing with potatoes, omelettes, pizza toppings, and fajitas! Just pull 'em out and they are ready to go.

2. Make extra and freeze
I love it when I can just pull dinner out of the freezer and just pop it in the oven. Sometimes I take one or two cooking days a month to make several kinds of casseroles and multiple of them so we have some real quick dinners on busy days.

Many dishes freeze well but here is a quick list for you: (these I freeze pre-baking)

pizza dough                    cinnamon buns        mexican lasagne
lasagne                            rigatoni
macaroni and cheese     taco pasta casserole style
chicken divan                 beefy enchilada bake

3. Baking Day Freeze
Sometimes I bake some extries just so I have easy baked goods to pull out last minute. Just double or triple your recipe, keep out what you need for the next couple days and freeze the rest!

donuts
muffins
breads
scones
pancakes
waffles

4. Frozen leftovers in single containers for lunches
This helps me so much in sending food to work with Tony and he appreciates not getting stuck grabbing something "out".  After several days of eatin g lunch out his stomach is on the fritz because our digestive systems can no longer tolerate the checicals, grease, and whatever else is in that stuff. 
So, if I make sauce or soup or something similar I put some of it into little freezer containers or freezer bags and then he can grab them for lunch all on his own (really good for my first trimester prego -- not doing a lot of cooking and very few leftovers right now...just a few ...more...weeks......blah!).