What is Whole Food Nutrition, Anyway? Part 4

Nuts and seeds have gotten a bad reputation due to their high fat content so let's set the record straight. Not all fats are bad! We actually NEED fat from our diet in order to be healthy. The type of fat is what matters. Nuts contain the RIGHT kind of fat! Also, it's typically advised that we eat 1 oz of nuts per day. More than that might lead to weight gain in some people. 

A VERY important note to make here is nuts and seeds are ONLY beneficial when raw or lightly toasted in your oven. Roasting nuts and seeds destroys the oils in them and makes them rancid. When you consume rancid foods, it will be damaging on a cellular level. You won't feel it's impact right away, but it will build up over time and can cause inflammation and other degenerative issues. 

Let's talk about nuts first. They ALL have benefits, so as long as you aren't allergic, use a variety of them. Here's a list of nuts to choose from:

Walnut family: Black walnut, White walnut (Butternut), English walnut, Japanese walnut, Hickory nut, Pecan

Cashew family: Cashew, Pistachio

Pine family: Pine nuts, Juniper berries, Pinyons 

Beech family: Chestnut, Chinkapin

Sapucaya family: Brazil nut, Paradise nut

Birch family: Filbert, Hazelnut

Protea family: Macademia Nut

Legume family: Peanut

Rose family: Almond

Now, before you ask, I have NOT tried all these nuts...but I HAVE tried a lot of them. I'm not even sure they are all available where I live...probably are somewhere!

Clearly, by the list above, it would be easy to get a variety of nuts into your diet. One of my favorite healthy snacks is a small handful of nuts with 1 square of dark chocolate (70% or more). Yummy!

Walnuts are high in protein, iron and have a decent amount of Omega-3 fats. They are a wonderful anti-inflammatory if you can digest them. I chop them up and add them to salads for added flavor and texture. So delicious! Walnuts are also a lubricant for the lungs and intestines and support the brain and adrenal glands. 

Pistachio nuts lubricate the intestines, purify the blood and can aid in relieving constipation. 

Brazil Nuts support immune fuction while Hazelnuts strengthen the stomach and act as a tonic for the whole body.

If you choose to munch on Macademia nuts, beware of the potential for weight gain if eaten in high quantity as they are high in fat. However, if you can eat them in moderation, they are great for helping to lower cholesterol or help maintain healthy levels and are low carb.

It is believed that almonds contain an anti-carcinogenic property. It is recommended to consume 6 almonds per day to help fight cancer. 

Moving on to the topic of SEEDS! Just like nuts, seeds are a wonderful addition to a whole food diet. They have amazing qualities you should know about!!

Flax seeds have a high level of Omega-3 fats. These powerful little seeds support the immune system, contain antioxidants and can prevent constipation. In order to digest flax seeds and receive the benefits, you have to grind the seeds. Here's the kicker, though...the nutrients in flax seeds begins to break down shortly after they are ground into flax meal. Therefore, it's best to invest in a grinder (I bought a small coffee/seed grinder for $25 about 5 years ago at a health food store) and grind your seeds just before use. I grind 1 tablespoon of flax seeds in my grinder each morning and add it to my Shakeology for breakfast. 

Are you still under the impression that milk is the best source of calcium? If so, you are mistaken becasuse tahini (which is sesame seed paste) is actually THE richest and most bioavailable source of calcium! Tahini is one of the main ingredients in Hummus. 

Did you know that pumpkin seeds help fight intestinal parasites (especially roundworm and tapeworm)? I need to buy a bucket of those babies JUST IN CASE!!!They are also a good source of Omega-3s AND they are beneficial if a man suffers from impotence or prostrate enlargement!

If you choose sunflower seeds for their rare Vitamin D content (found in very few plant sources), be sure to buy only what you can eat within just a few days as they lose their nutritional value quickly. 

I didn't go into all the nutrient benefits of these amazing foods but they are loaded with other vitamins and minerals not listed. You can easily find out more about each one or all by doing a google search. 

There's one seed I want to spend some time on because I believe they are the most beneficial seed on the planet. You've heard of them...I promise. You even know a song about them. It goes like this...Ch-, ch-, ch-, chia! That's right...Chia seeds!!! (Pictured: Chia seeds mixed with water)

Chia seeds are a definite SUPER food if ever there was one. It's a gelatinous food (when mixed with liquids it becomes gel-like) which moves through the intestinal tract, absorbing toxins and releasing them through the colon. Because they become gelatinous when wet, chia seeds can be used in baking to improve the quality and benefits of the foods you bake. Just replace 1/4 cup flour with 1/4 cup ground Chia seeds. To replace 1/2 of the oil required in baked goods such as muffins and pancakes. To make the mixture pictured above just add 1/4 cup chia seeds to 2 cups water and mix until seeds are suspended in the water. This gel can be refrigerated for up to 2 weeks.

These fantastic little seeds are PACKED with Omega-3s, even more than flax seeds and do NOT require being ground before consuming. You can mix chia seeds in water and add a little lemon or lime juice to make a popular Mexican drink called, "Chia Fresca". 

I've added chia seeds to smoothies, salads, pasta dishes, soups (as a thickener), yogurt...just about anything I can think of! They definitely help increase my energy. I love them and always have them in my home since they are naturally gluten free and so beneficial. 

One last note about Chia seeds. Consider adding these seeds if you are wanting to lose some extra pounds. They expand in your system and help you feel full and satisfied longer while also supporting healthy blood sugar levels.  Oh, yes...I just said that! Go on...go get some! 

I can honestly say chia seeds, flax seeds, walnuts and almonds are a staple in my home. I use many other nuts and seeds here and there for variety. I honestly believe they contribute a lot to our diet and let's face it...they taste GREAT! 

Now, don't forget...nuts and seeds should be in their raw form. You can lightly toast and salt (sea salt please) if you wish, but it's best to learn to eat them raw. I can't handle a handful of almonds by themselves, but chopped up in a salad or stir-fry they are delicious and with a small amount of dark chocolate they are a wonderful snack. 

If you have any great tips or ideas on how to incorporate these amazing foods into our diets, please, please share! I certainly don't pretend to know even close to everything and I'm always learning from others, too! 

Until next time...Live holy and wholly! 

What is Whole Food Nutrition, Anyway? Part 3

I hope you've enjoyed the first two parts of this series on whole food nutrition. Have you learned anything new? Have you been inspired to do some research to learn more about a topic? I sure hope so! If not, read on...perhaps, today will be the day!

Today I'm going to talk about grains. This is a topic that causes a LOT of confusion. I know I've certainly been confused about them...and quite frustrated! I've been told I should NEVER eat grains EVER! I've also been told I should eat 1 cup of grains every single day. Paleo lovers INSIST grains are terrible for you while Plant-strong Eater's sing their praises! So are they ok or not?

I believe the answer is the same as it was with Meat. Clearly grains were created for consumption. That's clear. However, some people will be able to digest them better than others. The rule of thumb (but not an absolute) is Type A, B and AB blood types are typically grain eaters while Type O would not digest grains as efficiently and should limit them. Again, this is just a starting point. You would need to pay close attention or get muscles tested to find out if grains are beneficial for you and your family.

If you want to become familiar with all grains available for you and your family here's a great resource http://www.wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z . Of course, whole grains have health benefits but processed grains are not beneficial to the body as their nutrients have been removed. If you choose to eat grains, always choose the whole version...choose organic whenever possible.

My personal favorite grain is brown rice. I like soaking my brown rice for 12 hours (overnight) before cooking to make it more digestible. I also use non-GMO corn for my family (excluding myself as I'm allergic). I've also tried Amaranth and Millet, but they are a bit "grainy" for my taste. However, they are great choices for those who like the flavor.

Although Quinoa is not actually a grain (it's a seed) most people consider it a part of the grain family because of it's flavor and texture. I use Quinoa often as it cooks quickly and is light and fluffy. I use it as an alternative to brown rice. I often put it in salads and pasta dishes! Not everyone in my home likes brown rice (although they eat it), but they all enjoy Quinoa. I use rice or quinoa as the main protein source when I want a vegetarian or vegan meal to serve that my whole family will eat without complaining! (Pictured: Quinoa in a delicious salad)

In Part 2 I mentioned two different Metabolic Types: Meat and Grain. If you are a Grain Metabolic Type your body can handle and requires a larger amount of grain intake than a Meat Metabolic Type. I'm a Meat Eater so I don't have grains any more than 1 time per day. If I do, I gain weight quickly and feel very sluggish. I also don't eat grains daily. I eat enough to provide variety and to keep me from feeling agitated but not enough to gain weight or become groggy. It's taken me some time and attention to figure out what works best for me. I've had to learn to pay attention to my body and watch how it reacts to these grains. It is recommended you not eat more than 1 cup of grains per day. Too many grains can cause unhealthy spikes in blood sugar levels requiring the pancreas to release insulin to bring blood sugar levels back down. Insulin is a fat producer, so causing the body to have to release large amounts will result in weight gain even for a grain eater. I prefer 1/2 cup servings when I eat grains.

Because so many people have a difficult time digesting wheat I don't recommend consuming it. However, if you do NOT have gluten intolerance, Celiac Disease or wheat allergy, you will be able to consume wheat in small amounts. Wheat has been HEAVILY modified from it's original version (called, Eincorn) and is no longer assimilated the way it was before being modified to withstand rougher climates. You may have gluten intolerance without knowing it. Click the following link to read a list of symptoms http://gluten-intolerance-symptoms.com/#gluten-intolerance-3 . If you have issues digesting gluten and you continue to consume it, it could lead to more serious issues. Removing gluten from the diet isn't easy, but it IS possible. Today, there is a tremendous amount of support and resources available to help those wanting to live a gluten free lifestyle.

One final note about gluten. There are other gluten containing grains to be aware of if you are avoiding gluten: Rye, Barley, Oats, Triticale and Kamut. If you are interested in finding out more about a gluten-free lifestyle I'd love to help you! Just let me know! Here's a GREAT resource http://glutenfreegoddess.blogspot.com/

Tomorrow, I'll address nuts, seeds and legumes. MANY of these foods have the power to turn your health around! Stay tuned...

What is Whole Food Nutrition, Anyway? Part 2

Ok, in Part 1 I shared how God filled the earth with foods that heal. I want to add to this one other thing I believe to be true. The foods that heal also prevent. If you'd like to ward off disease and sickness, eating a whole food diet is going to go a LONG way in helping you do this. Don't get me wrong, I'm not claiming that you will NEVER get sick, or you will NEVER end up suffering from cancer or any other disease that plagues our world. Sometimes, we can do all we know to do and we still find ourselves suffering. I don't like that reality any more than you do...but it's there and we must acknowledge. Food matters but it doesn't cure all or save us from every harm. That being said, I STILL believe we need to take the BEST care we possibly can of our own body certainly and also of those in our care.

Yesterday, I touched on herbs and Superfoods and I hope you are inspired to learn more about each. These alone can change the dynamic of YOUR health! Uh-Oh...I feel myself wanting to be pulled back into those topics so I better move along.

I've been dealing with health issues for years. Whole food nutrition is what God is using to bring healing to my body. I used to be on Allergy and Asthma meds along with Acid Reflux meds and my digestive system has a habit of shutting down. I was pretty miserable much of the time and my symptoms got better briefly before getting much worse! At the core of who I am I believed God had something so much better for me. I remember talking to Him and saying, "God, I believe you filled the earth with things that heal. I don't want to live in the world of medications and symptoms being sick all the time for the rest of my miserable life. Please show me what to do." He's faithful and He has been showing me ever since. I'm a slow learner so it's taken much patience on His end to help me see the truth about many things...but I want the TRUTH so desperately that I refuse to stop seeking.

I'd like to say that I was an amazingly cooperative patient for my Chiropractor/Nutritionist to deal with, but that would be a big, fat lie. I was a pain in the neck, to be honest. When he first told me, "You can absolutely live without meds and have optimal health but it means making big changes to your diet," I can assure you there was nothing even close to a smile on my face! We've been working together for nearly a decade and I can tell you he's a patient man. He's taught me so much and I LOVE his devotion to helping others find optimal health.

Why do I think optimal health matters? How can I focus on ministering to others and being the light of Christ in a fallen world when I feel sluggish, groggy, cranky, bloated, sleepy, drained, and downright sick all the time. Doesn't it stand to reason that IF I can do something to feel better I should do just that? Especially, when the REASON I feel all those icky things is directly related to what goes in my mouth! Right? I agree!

My most recent health issues, namely my liver and gall bladder, have led me to REALLY clean up my act as far as food goes.  These issues sent me on a quest for MORE truth. BUT getting to where I am at this moment was anything but easy. I'll be honest, what it lead to at first was MORE confusion and whole lot of frustration. Can you relate? One person said, "Eat lots of animal proteins" and the very next person said, "Cut out ALL animal proteins or you're gonna die!" The "meat lovers" say grains are of the devil (not REALLY but this is my interpretation), and "plant lovers" say eating animal products is the worst thing you could possibly do but grains are the gift from Heaven. Some say, "NO FRUIT!" others say, "YES Fruit!" The more I read, the more confused I got about a lot of things. So, I kept reading and more importantly, kept praying. I will hear what people say, but I will LISTEN to what God shows me.

I've come to some conclusions and I think it helps me understand "whole food nutrition" more! Hopefully, it will fill in some gaps for you, too. I certainly don't want to add to the confusion. I pray you find the clarity you need in the midst of all the chaos that is the FOOD world.

Today, I want to address one topic: MEAT (animal products in general)

I've read both sides of this debate! I know the arguments for each and I've seen the "science" behind them. Seriously, there is research that backs both sides of this hot topic. That drove me crazy until I realized why that must be the case. Here it is....get ready for it....

Some people should eat meat and animal products and others should NOT! (GASP!!!!) What? You mean to tell me we shouldn't ALL be vegan or we shouldn't ALL be meat eaters? Yep, that's what I'm telling you. This is why I believe it:

The Holy Bible...the Word of the Almighty God who fashioned the earth and all that it contains SAYS animals were created to be consumed. Since He created them, He gets to determine their purpose. Makes sense to me, anyway. Let me make one thing really clear on this subject: the animals should be raised, fed, and butchered in a respectable manner. Cattle were created to consume grass, not grain. Therefore, I believe grass-fed cattle, raised on land free of pesticides, not given hormones or antibiotics and slaughtered in a way that doesn't create high stress for the animal is what God intended. I honestly believe ANY life taken for the sake of sustaining another is to be respected. I know God loves His creation. That being said, I don't think He has a problem with animals being consumed in order to sustain mankind. The way BIG food industry moguls farm does NOT honor the Creator and brings sickness and disease to those who consume it.

I want to point out that some people can consume and digest meat well and will benefit from clean, organic, uncontaminated sources of meat such as fish, beef, and poultry. However, there are others who do NOT digest animal proteins well and would benefit from either a vegetarian or vegan diet simply because their body will assimilate plant proteins more efficiently. I believe there are two different metabolic types: Meat and Grain. Usually, but never always, people who have A, B or AB blood types are Grain eaters. Type O is typically a Meat eater. There are always acceptions, but I've found this to be a good rule of thumb or at least a good starting point. I'm O+ and am a meat eater. However, I only eat meat 1 time per day. I do NOT believe we were created to consume meat all day long no matter what type we are. I've no proof for this, it's just my opinion!

I know Dr. Furhman who wrote, Eat to Live, TRULY believes ALL human beings should refrain from eating ANY animal products whatsoever, and I tried to believe him, I REALLY did. But scripture won out for me. It honestly makes NO sense to me when I really think about it. That being said, if ANYONE has a conviction against eating animals, I believe with all my heart they should honor that conviction. Personally, I've never struggled with feeling guilty about it, but I fully respect those who can't eat it in good conscience. I DO have a conviction about eating animal products that were not raised the way God intended. However, I WON'T condemn or judge another who doesn't have this conviction. I may try to educate them on this matter, but in the end, it's their decision and I respect that. It won't shut me up, though...I'll keep sharing with those who are listening! My suggestion is to learn what works best for YOU and your family. This takes time, but you can begin to pay attention and see how you and your children are reacting to different foods you eat.

Dairy is a HUGE debatable topic as far as animal products go. Personally, I do not believe cow's milk has even one benefit to brag about. In it's raw form, yes. However, being heated to 212 degrees destroys EVERYTHING good about it and even makes it damaging to our bodies rather than healing. If you want to know the truth do the research! The casein in milk has been directly linked to several forms of cancer. Milk is also one of the top allergens. 3 out of 5 in my home are allergic to it. And dairy is known as one of the main causes of acne in teens.

I do believe organic butter and cheeses used sparingly are a good addition to most diets (if it can be digested and tolerated). Also, organic yogurt with live active cultures can help people with digestive issues.

The last thing I want to address on this topic is eggs. Oh, how I wish I could eat eggs, but my body just won't digest them. Personally, I believe (even after seeing both sides of THIS debate) that eggs are an excellent source of protein. Of course, I only buy organic, free ranging chicken's eggs. I want the best for my family. Eggs can be difficult for people to digest, so they might not be right for you. I definitely need to talk about allergies at a later date to help you begin to determine if you have them and if so, what they are. You can find them once you know how to do so. Eggs can be an inexpensive way to get protein in your diet. I wouldn't recommend eating them constantly, because you COULD develop an allergy by eating them too often...but using them as a part of an overall protein plan is a great idea, in my opinion.

Part 3 will be coming up on Monday. We'll tackle the issue of grains and believe me, I've got a lot to say on that topic. I do have references for all the things I'm talking about, so if you want more information, let me know and I'll plug you in to the right resource. Have a blessed day!

What is Whole Food Nutrition, Anyway? Part 1

I hear it all the time, "I eat well!" BUT as details emerge, I quickly find most people to be in a perpetual state of "Dieting" and have simply labelled it as "healthy eating". Don't get me wrong, I don't think they are being deceptive on purpose or anything like that. I just think we are so inundated with DIET mentality that it has become the definition for "healthy". My goal is to help as many people as I possibly can BREAK FREE of this ridiculous belief.

That being said, I'm not going to give you a "scientific" definition of what whole food nutrition means. I'm going to tell you what it means to ME. I'm no dummy, so I'm gathering there will be those who disagree with me and I can honestly say I'm ok with it! In fact, that someone may be you...that's ok. I can take it! Promise!

Let me clarify one thing right away: I believe in God and KNOW that He is the Creator of this amazing universe we live in. I do not believe the "universe" makes things work for good or that it has any more "control" than the Creator Himself gives to it. Everything that exists does so at His command. There, now we have that squared away...let's move on, shall we?

God is quite smart. In fact, He FILLED the earth with things that heal the human body! What a smart and awesome God...it's like He KNEW there would be need for it someday. Go figure! For example, He created MANY different herbs that are medicinal in nature and help heal countless illnesses, diseases and discomforts, such as Yarrow Tea used most commonly for colds; Echinacea (one of my personal favorites) which is a powerful anti-viral and Basil, an antioxidant used in cooking but also aids digestion among many other issues. Personally, I think much wisdom is needed in the use of medicinal herbs as they can have adverse affects on people especially when mixed with synthetic meds. As a rule of thumb, (not just with herbs but with EVERYTHING) what works for one does NOT work for everyone. Therefore, there are thousands of options and combinations depending on the person and the need. Finding a Master Herbalist is the best way to ensure proper use of these amazing healing foods.(Pictured: Yarrow)

Have you ever heard the word "Superfoods"? This is DEFINITELY a whole food word if ever there was one. But what IS a Superfood? When I first heard it, it inspired visions of Superman, the Hulk (my personal favorite) and Iron Man (Robert Downey, Jr? Yes, Please). Much to my dismay, they have NOTHING to do with Superfoods unless they EAT these powerful foods and THAT'S what makes them Super Heroes! Ok...ok...Clearly my home is male dominant! I'll get back on track...

Superfoods are foods that benefit the human body at a higher level than most foods. These foods have the ability to tranform someone's overall health by doing MANY amazing things like cleansing/detoxing the body, strengthening and boosting the immune system, increasing sense of well being by balancing hormones, enhanced sexuality (all the men just sat up and started paying attention), enhancing strength, energy, endurance and on and on. I think I'm starting to paint a pretty nice picture...I mean, WHO wouldn't want these results, right?

Goji Berries are one of the most significant Superfoods on the planet! I'm sorry to say, I've never even TRIED them...but the are on my list of new things to sample (I try something new every few weeks and decide if I will incorporate it in my regular diet). Back to Goji Berries, aka wolfberries. This amazing little berry is from China and is known for its anti-aging properties! I need to move this food up on my list! These little berries are packed with protein (wow!), vitamin B, vitamin E and several trace minerals including Zinc, iron, calcium, and phosphorous. I've heard they taste very good AND they are supposedly easy to digest! This is great news for a girl like me who struggles with digestive issues. Goji berries even help your body create the Human Growth Hormone (HGH), which is why it fights aging. Another IMPORTANT benefit to note is the enhancement of sexual function in men (the store shelves will soon be empty) and are said to improve fertility in women. Isn't that interesting? You can find them in dried fruit form (like raisins or craisins) and even in a powder form. Of course, getting the actual berry straight from the tree would be difficult and quite expensive as they have to travel from China. However, if you're planning a trip any time soon be sure to enjoy these little wonders while there! (Pictured: Goji Berry aka Wolfberry)

It's so difficult to try and choose which Superfood to tell you about because there are so many that do so many wonderful things! But I don't want to go on and on...and I'll talk about them here and there in the future. So, I will talk about one more and move on.

Coconut!!!

Did you have ANY idea that coconuts are Superfoods? I bet you'll think differently about that coconut bra you'll be wearing at your next Luau! Coconuts are powerhouses for the immune system among many other things. Coconut Oil is a MUST HAVE product in my house!

Here's a little weight loss secret for you...2 tsp. of coconut oil (fresh-pressed virgin, organic) each day will increase your metabolism by increasing energy output. How cool is that?

If you have digestion issues, you may want to consider using Coconut Oil! It actually aids your body in absorbing foods and vitamins so in essence it helps you benefit from other Superfoods even more! Coconuts are powerful antioxidants as they help your body utilize Omega-3s more efficiently. Some other benefits: supports cardiovascular health, fights viruses and fungus, lessens symptoms of hypoglycemia (rock on!!), supports hormone health, fights aging and lowers cholesterol! NOW, you can see why I ALWAYS have this product in my home.

One last note about Coconut Oil...don't let the bad press sway you. Cultures that use this product regularly have less issues with obesity than cultures who refrain from using it. Coconut oil isn't stored as fat in the body. It is used up immediately as energy, thereby increasing your metabolism. (Please finish reading this blog before you rush to the store to get some Coconut Oil...I'm almost done!)

I wish I had time to list ALL the Superfoods because they REALLY can have a HUGE impact on your health and well being. You can always do a google search or read some amazing books about this topic!

Whew! I feel like I've written a book and yet I've only given the very tip of the iceberg. Be sure to stay tuned for Part 2...We'll get into some of the confusing issues like grains or no grains, animal products or no animal products, dairy or no dairy and so on! For now, I need to sign off and spend time with my family. After all, they are the one's who motivate me to stick to this "whole food nutrition" way of living.

Now what?

Why is it that I have TONS to say UNTIL I get a forum set up to say it and then...(insert crickets chirping) NOTHING!!

I guess I get all caught up in wanting to be funny and engaging and inspiring and UGH...too much pressure. So, I guess I will just write about what I feel inspired to share and you will simply decide if you want to continue to read! Of course, I hope you do...but I'm sure I won't spontaneously com-bust if you don't!

So...stay tuned! I'm sure there is something brewing in this noggin' of mine and it's sure to come spilling forth at any time! One thing is for certain...I've got a lot of opionions, thoughts and ideas. Some, well a few anyway, might even be good. You won't want to miss it!