There is no question that the United States population is dealing with several epidemics of health conditions.
In fact, it seems like almost every major health condition is on the rise in nations with industrialized food systems: Diabetes, Heart Disease, Cancer, Allergies and Autoimmune Disorders, Endocrine and Hormonal Issues, Chronic Fatigue Syndrome, etc.
And there are an army of nutrition experts, scientists and researchers who are all investigating the causes.
We want to know WHY.
New World Food
More and more research is pointing to the prevalence of processed, chemical-laden food as a likely culprit. As food corporations have grown, so has their desire to increase profit and cut costs. Over time, this has led to the industrialization of food.
Some food has been chemically altered to such a point that our biological systems no longer recognize it as nutrition.
We call this class of foods “New-World foods”, because we’ve only been eating them for less than 1/10th of 1% of the time humanity has existed.
But these foods are not going away anytime soon.
The large food corporations producing most of our food today are generally multinational, multi-billion dollar companies with huge advertising budgets. (Nestle Foods is as big as Wells Fargo and Chase banks.)
Advertising is a major influencer in what we as a society view as normal, good and desirable. When that comes to food, corporations will do everything they can to convince the public that their food products are desirable: delicious, convenient, no clean-up, etc.
Unfortunately, these foods are almost always full of fake stuff. Processed food is very good for big business. It just isn’t good for our bodies.
This corporate “industrial food system” is *everywhere* in America and other industrialized nations, even in places you don’t think to look. A lot of brands marketed here as healthy are actually just subsidiaries of huge international food companies.
These corporations are quickly expanding into other parts of the world – even where they aren’t wanted. Europe, India, and Asia are all dealing with an influx of large and fast-food companies expanding aggressively in their markets, pushing out traditional home cooking just as they did here in the USA.
As just one example, Nestle Food has been caught multiple times in remote indigenous regions marketing their infant formula over normal, natural breastfeeding.
Our current national Food Reality is that we have a whoooole bunch of fake, unsustainable food flowing through our food system. And that food is flowing into our bodies.
The advertising tell you its fine. It doesn’t cause harm. It’s safe. It doesn’t lead to disease. And besides, its delicious, cool, and convenient.
If this type of food is New World food, then those of us eating it are on “New World” diets – all of us to different extents.
Blue Zones & Traditional Eating
Yet, there are very healthy populations around the world who consistently live longer and enjoy better quality of life than their average counterparts.
So how do the healthiest populations in the world eat? Are they also eating mass produced, packaged and fast food? Do they eat lots of feedlot meat, lots of deep fried stuff, and lots of sugar?
Nope. Quite the opposite in fact.
If you haven’t heard of it yet, a large-scale nutrition & lifestyle research project has been completed and its recommendations published. It was eventually called The Blue Zone Project. It is a combination of over 150 dietary studies conducted over 20 years from populations all over the world.
The researchers had the goal of determining which population had the healthiest diet on earth. The criteria for “healthy” was the life expectancy of that population, along with the presence or absence of major current/modern diseases.
The study found these 5 populations to have the overall healthiest diets and lived the longest lives:
- Sardinia (an island off the coast of Italy, in the Mediterranean)
- Okinawa, Japan
- Costa Rica’s Nicoya Peninsula
- Ikaria, a Greek island
- Loma Linda, California – specifically the large 7th Day Adventist population there
These 5 groups all eat very differently. But one thing they all have in common is their relative isolation from commercialized Western society – and industrialized food.
People living in Blue Zones all eat according to more Old World principles – though they exist in a Modern world.
As a result, they live longer than any other population on Earth, despite having significant differences in what they actually eat amongst natural whole food choices.
We’ve condensed the research results and summarized its guidelines into 8 Pillars of Eating.
These Pillars demonstrate how a more Traditional style diet is radically healthier for you.
It demonstrates that New World eaters can benefit immensely (with 20 to 30 extra years of happier, healthier lifespan) by mostly opting-out of the corporate food lifestyle and purposefully incorporating more Old World foods and Old World (Traditional) thinking about food and cooking into their lives.
PILLAR 1: WEAN YOURSELF OFF MEGA-CORPORATE FOOD
Healthy eating in today’s food landscape practically constitutes a rebellion against everyday life.
We are bombarded CONSTANTLY by corporate food and body image messaging. Every day we are subjected to hundreds of TV ads, radio ads, social media ads, billboards, books, blogs and well-meaning friends repeating what they’ve heard.
There’s just no saying it softly: These corporations have a no-holds-barred approach to their advertising. They will say and do whatever works to get you to buy their product, preferably on repeat.
They will outright say things like, “in order to be skinny you need to eat/drink this product”. They will demonize natural foods – like fats, carbs, and even fruits & veggies.
They will market aggressively toward impressionable children with super fun, bright and “cool” ads for absolute junk food. A lot of them have even gotten so bold as to start marketing their junk food as “healthy options” for kids – things like super high sugar yogurt sticks and granola bars.
Our well-meaning friends and family will repeat these messages, until they become baked-in truths in our society. The effect cascades until our culture is saturated with the sludge of misinformation.
So what’s the solution?
Well, this is where things get really exciting! You are under NO obligation to put corporate food in your shopping cart or your mouth.
Even though it is everywhere, and probably in your life daily, you can begin to wean yourself off of it. You just pick something, and find a suitable replacement you’ll enjoy just as much (with maybe a few days adjustment).
Or, you eat the food less often. Instead of eating 3 Oreos every night after dinner, eat 1 Oreo. Then just eat 1 every other night, alternating with a few squares of dark chocolate. Etc.
You go “slow turkey” instead of “cold turkey” and eventually, they’re all gone – and you aren’t craving them.
Even by taking the smallest step and swapping out ONE processed food you eat a lot – like soda, candy, cookies, or deep-fried fast food – can have a massive impact on your health.
Try swapping one takeout or fast food dinner a week for a home-cooked meal. You’ll see and feel a difference, and the momentum will encourage you to do more.
Get some baked salty crackers (or organic popcorn) instead of greasy fried potato chips.
You can also avoid a lot of toxic chemicals by opting for smaller, more local food companies. Try buying local meat, eggs and dairy. Find bread from local artisan bakers. Buy veggies from local farms, or buy organic.
Sign yourself up for a CSA, and then buy a cookbook to match – it’s life-changing.
Buying food from smaller companies and eating more homemade food is the most fool-proof way to avoid corporate-food toxins and disease-causing chemicals.
Rather than reading labels obsessively, just learn to buy the big brands as though they don’t even exist.
PILLAR 2: SPICE OVER SUGAR
Most of us have a severely warped sense of “sweet”. We’ve been eating over-sweet foods for so long that even naturally sweet foods begin to taste sour or bland.
Because food corporations have entire staffs of people on their payroll whose job is to make food “hyper palatable” (ie addictive), we shouldn’t be surprised.
One trick we’ve found is to gain a savory tooth over a sweet tooth. Eat more savory foods during late-night snacking (things like popcorn, rice crackers, etc).
When you eat less sweet stuff, your tongue will learn to recalibrate what “sweet” is.
A great way to do this is with chocolate. If you’re addicted to milk chocolate, slowly work your way up to dark chocolate. Once you’ve gotten to 70%, see if you can keep going up to 80% or 85%.
You can do the same with soda. Going straight from soda pop like Pepsi to sparkling soda (like LaCroix) is extremely off-putting to many. So buy yourself a couple bottles of Torani sugar-free syrup in fun fruit flavors, and add those to your sparkling sodas. You can reduce the quantity over time.
When we talk about cutting out sugar, we are not talking about every gram of sugar that ever existed – which some people start obsessing about. 😃 We are really talking about those “big boulders” again – eliminating those foods with TONS of sugar per serving (more than 10-15g).
These are the foods and drinks with “added sugars”, almost always in packaged and processed products. Nutrition labels are beginning to list not just total sugar but added sugar. This is super helpful.
Natural sugars and naturally sweet foods like fruit are not really the problem in the war on sugar. Our nation is not becoming obese on apples and berries and whole plain yogurt. 😃 Our nation has a problem with Pepsi, Sugar Puffs and Oreos.
Naturally sweet foods are whole products from nature and include a wide range of fiber, vitamins and minerals in their “complete package”. This is why eating a whole apple is better than drinking fresh pressed apple juice, but the fresh pressed stuff is better still from any artificial juice like Ocean Spray (not made of real apple juice at all, but high fructose corn syrup with apple flavoring).
Current “Blue Zone” guidelines recommend consuming no more than 28 grams of “added” sugar per day. That’s not total sugar, but added sugar.
Then, just don’t worry about the amount of sugar in whatever whole foods you’re eating. That way you’re not stressing about sugar, but you’re cutting out all the cheap processed cancer-causing stuff. Double win!
Specifically, seek to develop an aversion to high fructose corn syrup (HFCS). It is especially dangerous in excess and gets converted to fat by your liver very quickly.
HFCS is linked to Type 2 diabetes and obesity, particularly in children because they are being fed inordinate amounts of it with a smaller bodyweight and not fully matured digestive, filtering and endocrine systems.
You can replace a small amount of sugar, such as what you typically add to coffee, with two healthy-ish sugar alternatives: Stevia/Erythritol in moderation, or light amounts of Splenda.
And while our general philosophy is never “black and white” on any particular food, we do feel comfortable using it with one of the worst offenders on the market:
Just don’t eat or drink anything with aspartame or saccharin (Nutrasweet, Sweet N Low). They have been linked to cancer, obesity, and autoimmune diseases like PCOS and Fibromyalgia. They’re nothing good about them – even real sugar is better than these guys.
Luckily with Splenda and the even-better Stevia becoming more ubiquitous, there’s not much reason to consume them any more.
PILLAR 3: EAT LEGUMES DAILY
It is a travesty that beans and other legumes have become demonized by several fad diets lately.
We should get this out of the way: all foods have benefits and drawbacks to them. From Cabernet to Kale, biology is complicated. Every food contains thousands of chemicals, only some of which we have even identified, much less know it impact on the body.
It’s helpful to remember that life on this planet is about two things A) Surviving As Individuals & Species, and B) Eating Other Organic Life To Do So.
As the first one goes, plants are master alchemists and many plants have developed chemical defense systems against being eaten.
But as the second one goes, human beings and other fauna species have also become adept at filtering these chemical defenses and taking full advantage of the rest of the nutrients in the plant.
In general, though we are just beginning to catalogue the tens of thousands of plant chemicals (phytochemical) compounds, we have noticed a general trend: They’re good for us.
In fact, many scientists today are suggesting that several types of cancer are a broad-scale lack of protective phytonutrients in the human body.
Plant chemicals are powerhouses in the human body. Some of them reduce inflammation on the spot. Others bind to toxins and carry them out of the body like little guard dogs. Some of them eradicate cancer cells and other pathogens.
(Fun fact: Garlic kills breast cancer cells when put in a petri dish in direct contact.)
So consider them your own personal biological military. And beans are FULL of them.
The takeaway: Unless you have a medical condition such as IBS which limits your fiber intake, ignore all the current hype about lectins and phytates and other phytochemicals.
(Caveat: There is a huge number of processed soybean-based products on the market. While whole, organic soybeans are incredibly healthy, these processed products are not. They can cause endocrine/estrogen disruption in the body.)
The vast majority of “advice” against eating legumes is nothing more than people presenting a one-sided argument and profiting from it.
There is a reason plant chemicals have only been in the limelight in the last couple of years, and that’s because fat and carbs have been beaten to death.
People trying to sell books and supplements just can’t write about fat or carbs or even gluten anymore. It’s lost its lustre, it’s no fun. But phytochemical toxicity sounds new and modern – and scam artists are jumping on the bandwagon big-time. So buyer beware.
Meanwhile, human beings have been subsisting & thriving on legumes for literally tens of thousands of years.
And somehow, we’ve not all died of lectin poisoning. (Well, some of us did in the early days but that was before we learned to cook kidney beans.) 😊
By eating a varied and balanced diet, we really don’t need to worry about tiny amounts of plant chemicals or so-called “anti-nutrients”. There are so many factors that go into nutrient absorption that we will never be able to control most of it:
- How a food was grown
- How it was stored
- How it is prepared
- Whether it was heated and for how long
- What your body chemistry is like
- How your gut microbiome is
- What time of day we eat
- What foods we eat with it, etc etc.
The bottom line is that we can drive ourselves crazy with the latest so-called nutrition science, but meanwhile as a nation, we’re drowning in corn syrup and soybean oil.
So stay focused on the basics.
Eliminating even the basic terrible things is hard enough. Beans are not on the list of terrible things to eliminate. Not in any universe. If some book has convinced you to be terrified of phytic acid, you should probably know that kale has more phytic acid than beans do.
Don’t let fad diets get you fixated on the wrong things. Focus on removing the boulders before you work on the pebbles.
Beans and legumes have historically been the very foundation of EVERY longevity diet in the world. There are so many experts who agree on this and so many nonprofit studies done that the results are unanimous.
These little guys are THE consummate superfood! They straddle the fence between super healthy complex carbohydrates, protein source, and “vegetable” properties of heavy vitamins and minerals.
They’re all an excellent source of fiber, which helps scrub your intestines and blood vessels clean of any other sludge that you eat (processed flour, saturated fats).
Fiber also acts as a prebiotic, feeding your good bacteria, so it is excellent for gut health.
Beans are also really inexpensive, particularly if you get them dried from the bulk bins. And they’re incredibly versatile. You can include them as part of meat dishes, have them as a side dish, put them in stews and chili’s, or serve them as a dip.
So eat beans to your heart’s content. But if you’re just starting from a low-fiber diet (you guessed it, high protein, sugar and fat), please ramp up slowly, and drink lots of water in the meantime.
PILLAR 4: BUY PASTURED ANIMAL PRODUCTS
As we’ve discussed elsewhere on Dinner In Provence, almost every single person living in this country does not eat enough plants. For this reason we advocate a “plant forward” diet.
But what about meat? What about dairy, and eggs? Haven’t each of those been condemned to nutritional purgatory?
Not in the least.
Most studies focus on things like “red meat”. They fail to differentiate between a factory farmed animal and a properly-raised, pastured cow.
Studies on eggs have similarly taken an egg from a diseased, malnourished, stressed-out factory farm hen. They don’t differentiate between eggs produced by happy, healthy farm hens scratching around for bugs all day and allowed to live naturally in flocks, coops and roosts.
The sad truth:
Factory farmed animals are frequently diseased. They are under immense stress. They live in filthy conditions. They are pumped full of antibiotics, either via injection, via feed, or misted in the air. They are bred as genetic mutations having disproportionately large muscles for their bones and organs. This frequently leads to crippling or suffocation before slaughter.
Factory animals are fed cheap, pesticide-soaked grains, often GMO. They are fed ground up animal parts as “protein supplements”.
Their slaughter conditions are deplorable.
And the meat-packing corporations responsible for them care just as little for the environment or their consumers’ health as they do for their animals.
There are many, many reasons not to eat Factory meat.
But unfortunately, there is also no such thing as a vegan ecosystem on this planet. If our planet was all grass, it would quickly die. Even if our planet was only grass and grazing animals, the grass would quickly die, followed by the grazers. Our world needs predators – it needs a complete ecosystem.
Humans are privileged in that we get to choose our diet. If you choose veganism as your human diet, that is awesome and absolutely your choice.
But personal veganism doesn’t unfortunately mean that animals aren’t eaten anyway, all over the world, and by all kinds of different species.
Thankfully, there are many (and more coming every day!) small farmers who are committed to sustainable, regenerative agriculture. These farmers realize that putting cows and chickens on pasture actually increases that pasture’s quality. They work with the ecosystem rather than against it.
And this means animals get to be raised the way their species always has been. They are at peace and happy during their lifetimes, even if ultimately they are meant for food.
My article How To Eat Meat Right goes into further depth about protein types and the importance of knowing the source of your food, but the gist of it is this:
- Begin to find and purchase local meat options for where you live. AVOID factory farmed meat, dairy and eggs wherever possible.
- Try to do more eating out at small, family restaurants who market themselves as local and sustainable – rather than large chains
- Reframe meat as an accompaniment to a plant-based meal, rather than “the main thing” at the dinner table with plants optional
- Eat smaller portions of meat in a meal, like 2-3 ounces, rather than huge 16 or 32 oz steaks.
- Get more protein as plant protein (see section on beans and legumes!)
- Mix up your animal proteins. Many folks eat overwhelming numbers of chicken currently in this country, due to the demonization of both red meat and fat. But a pastured cow or lamb steak is arguably healthier and more nutrient-dense than a factory chicken breast. Also get more fish and seafood!
Final Thoughts on Factory Meat
A lot of meat, particularly factory farmed meats here in the US, are so inflammatory that many nutrition experts now believe they are a leading cause of heart disease and cancer, and a major contributor to diabetes.
Why diabetes? Most people don’t get the link between fat and diabetes, believing it is a sugar issue.
Here’s the deal: Saturated fat sludge from toxic animals is dumped into your arteries and coats them, leaving sugar in the blood less able to be absorbed through arterial walls. Eaten consistently over time, this can lead to a dangerous buildup of blood sugar, insulin resistance, and ultimately, type 2 diabetes.
PILLAR 5: EAT MORE WHOLE, ORGANIC FRUITS & VEGGIES
We’ve talked about the need to eat more fruits and vegetables overall in our diets. On this site we are also enthusiastic advocates of eating local, and supporting local and regional small farm businesses over the corporate mega-farms.
But where do we begin when we say to “eat more fruits and veggies?”
I’ve always found it frustrating to be presented in books and websites with big long lists of individual plants I should “try to eat more of”. How can you possibly remember a list of 100 veggies and fruits?
So instead, I want to give you an easy place to start. I want you to focus on three vegetable families, and three fruit families.
In the VEGGIE world, you should eat more of these Families:
ALLIUMS, BRASSICAS, and LEAFY GREENS.
ALLIUMS are the family of garlic, onions, and leeks. A lot of times home cooks will view these items as almost optional in dishes, because they can extend prep time. Or we will substitute real garlic and onion, for garlic or onion powder.
But research has found this family of veggies is THE number one anti-cancer vegetable family. Garlic has been shown to kill cancer cells when put in direct contact in a Petri dish. This makes it pretty powerful for certain types of digestive cancers like stomach and colon.
Alliums are fantastic for your immune system and have both antiviral and antifungal properties. So start throwing an onion into every soup and pasta dish you make! And double (or triple) the garlic called for. Its horseradish-like spice becomes super mellow when cooked, so you’ll barely notice it.
BRASSICAS are your cruciferous vegetables – like broccoli, cauliflower, cabbage, and kale. They also have significant cleansing and protective benefits in the human body, are anti-cancer, and are fantastic for recovery. They are also higher carb veggies which makes them ideal for people who are avoiding grains due to allergies.
LEAFY GREENS – spinach, romaine, red or green leaf, Boston, bib, butter lettuce, arugula, chard or dandelion greens. These guys cleanse your body and boost your immune system. Literally pick any leafy green except iceberg. Iceberg lettuce is fun for crunch but it has the nutrition equivalent practically of plain water. It is not considered a leafy green nor even barely a vegetable. If you eat an iceberg lettuce salad, do not count it toward your salad count for the day. 🙂
And what about FRUITS? In the fruit world, aim to eat specifically more of these 3 Families:
- BERRIES (OF EVERY KIND, PARTICULARLY BLUEBERRIES AND CRANBERRIES)
- CRISP-FIRM FRUIT (APPLES, PEARS)
- THICK-PEEL FRUIT (AVOCADOS, BANANAS, PAPAYA, MANGO, CITRUS PARTICULARLY LEMON AND LIME)
These groups of fruits and veggies have been called out by many trustworthy nutrition experts, such as Dr. Michael Greger, author of How Not to Die (hilarious title, and also a New York Times Best-Seller). They have all the same anti-cancer and anti-disease benefits. Eating them cleanses the body and helps reverse any poor foods you eat.
These specific fruits are also called out specifically by a wealth of research studies, including the Blue Zone diet study.
In summary – if you’re going to focus on eating more vegetables and fruits, start with these 3 classes of veggies and fruits. Hopefully remembering 3 families is a lot easier than trying to remember 40 different individuals.
PILLAR 6: EAT MORE FERMENTED FOODS
Wait, bread? Yes! Every air pocket in a slice of bread is an area where natural bacteria helped break down wheat grains. The more bubbles, the better!
Bread is one of the most common fermented foods (when it is properly fermented, that is.) However, all fermented food and drink is beneficial. Fermented foods do two things: they provide our bodies with beneficial bacteria, and they make foods easier to digest.
There are far more fermented foods than you probably realize. Before I studied fermentation, all I could think of was kimchi and sauerkraut. It didn’t occur to me that cheese, dark chocolate, ketchup, kombucha, and naturally leavened bread were all delicious examples of fermented foods. Japanese foods like miso and tamari are fermented and deliciously salty, not sour like pickled things. If you eat meat, any sort of naturally cured meat, like high-quality charcuterie, is also fermented.
Keep in mind that fermenting is controlled decay. As bacteria from the foods and air begin to process organic material, they multiply. This not only partially breaks down the food for you, but it also changes the flavor and texture of the food.
As I mentioned, one of our new favorite obsessions is fermented bread. This takes the currently popular idea that “bread is bad” and completely turns it on its head. When wheat is allowed to ferment naturally, the bacteria partially digest the tough grains for us, breaking them apart so that our bodies can extract the maximum nutrients. This makes naturally-leavened bread far less likely to cause digestive upset, which wheat is often blamed for.
In our opinion we should eat more fermented bread, and less commercially processed bread. One way to do this is to get your bread at an artisan bakery, or at least in a paper bag in the bakery section of your grocery store. Most of these fresh loaves will have only a couple of ingredients. On the other hand, in the commercial bread section of the store, you’re going to see loaves of “bread” with sometimes 20 or 30 ingredients.
If you’ve been having a little trouble with wheat lately, but don’t have celiac or gluten allergy, try small quantities of super high quality, artisan-fermented sourdough bread. If your tummy will do better, you’ll not have to eliminate an entirely enjoyable food group. It’s worth a shot, at least!
Another superfood is fermented dairy. Again, a lot of people have problems with the sugar or protein in dairy. But commercial factory farmed dairy may have all kinds of chemicals and antibiotics in it, causing immune and digestive issues which people blame on the milk itself.
For that reason, we suggest sourcing your dairy from non-factory farms – local and small dairies are better, or from smaller animals like goats. Try it and see if it makes a difference.
But beyond just local dairy, fermented dairy has tons of benefits. Milkfat is anti-inflammatory, and fermented dairy has had all or most of the milk sugars eaten by bacteria – making it healthier and easier to digest.
Our favorite is grass-fed kefir and grass-fed whole greek yogurt. Lately we’ve been experimenting with goat milk kefir. Anybody who has been through a round of antibiotics in our household gets several days worth of kefir as part of the healing protocol and here’s why:
While typical yogurt only has one to two different bacterial strains, Kefir can have up to 60 (yes, SIXTY!) different strains. Most of them are strains that stay in your gut and recolonize, as opposed to passing through your system requiring replenishment. Kefir is excellent for helping rebalance bacteria for gut health. It is a natural probiotic that is much cheaper than supplements, and goes in anything from smoothies to creamy ranch dips.
Please note: If you have a diagnosed milk allergy, please continue to avoid ALL milk products. Although Kefir is a wonder food, it is not safe for those with dairy allergies as it still contains both casein and whey. There are many non-dairy fermented food options.
PILLAR 7: DRINK UNSWEETENED DRINKS
We have talked about the need to cut out all sweetened beverages, primarily for the sugar (corn syrup) content. This not only includes all flavors of soda and diet soda, but also sweetened iced tea, sweetened lemonade, sports drinks, all sweetened (fake or real) juice, and heavily sweetened coffee drinks.
Our war on sugared beverages also includes “healthy/artisan” sodas. It doesn’t matter that they come in fancy glass bottles or are made with “real cane sugar”. Sugar is still sugar. Look at the labels and you’ll often see they still have 30 grams or more of sugar in one little bottle!
We discuss the fact that most Americans are chronically dehydrated in our article on Dehydration. Many of us (myself included) do not like the taste of plain water – or find ourselves simply too busy during the day to drink enough.
You can add little vitamin tablets (my favorite are Nuun tablets) to give yourself some electrolytes and flavor. That counts as water.
But any unsweetened beverage is generally good for you. Examples:
- Clear sparkling water, flavored or plain
- Unsweetened (or sweetened with Stevia) coffee
- Herbal teas and green tea
- Broths (particularly homemade)
- Dry (particularly red) wine, in light moderation (<5 per week)
Longevity diets around the world drink nothing about water, coffee or tea, and occasional wine. This is the best way to hydrate your body without flooding it with sugar.
We also have specific Rehydrating Drinks based either on Lemon and Cayenne, or Cranberry and ACV, which are described in the Dehydration article.
PILLAR 8: NUTS & SEEDS ARE SUPPLEMENTS
Many people omit eating nuts and seeds with the logic that they are high calorie/high fat foods and therefore easy to cut out to save on calories.
However, doing so also omits their amazing anti-cancer and anti-oxidant benefits. Of particular interest are English walnuts, Almonds, Pecans, Cashews, Brazil Nuts, Pistachios, and Macadamia nuts, along Pumpkin seeds and Sunflower seeds.
It is indeed easy to shovel whole handfuls of these delicious foods into your mouth if you pour yourself a bowl. But the best way to eat them is almost as you would a supplement.
Eat one or two walnuts a day and consider it an anti-cancer pill. Sprinkle seeds or chopped up toasted nuts on salads, or mix them into certain pasta dishes.
One of our favorite recipes is our Kale Farro Steak Salad which calls for toasted chopped walnuts on top. It is covered with a lemon garlic miso dressing and pretty much hits all 8 of these Pillars in one meal. Even if you don’t eat red meat, you can replace the steak with your favorite protein of choice.
So there you have it – some guidelines on Old World Eating in a culture of New World Foods.
Implement these 8 Pillars in your own life and you can have a body and mind that is up to 80% healthier in just 60 days.
Just as it doesn’t take long to go downhill on a typical Western diet, it also doesn’t take long to turn it around with healthy, whole, traditionally-produced foods.