What are whole foods?
Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible before being consumed. Typically whole foods are fruits, vegetables, and whole grains.
Why whole foods?
“Whole foods, as opposed to refined and processed foods, provide nutrient rich nourishment that our body needs to function and regenerate optimally. As a general rule, the less that has been done to food, the more nutritional value it will have” (Brendan Brazier).
A properly implemented whole food, plant-based diet can help alleviate nutritional stress, while poor dietary choices can exacerbate it; 40% of all stress can be attributed to poor diet. This is often referred to nutritional stress. The body is a miraculous beauty with great capacities; take care of and nourish your body properly.
How do I incorporate a whole foods lifestyle into my busy life?
Prepare, prepare, prepare! At night, before you go to bed, prepare your lunch for the next day, stick it in a tubberware in the fridge, and the next morning as your sprint out the door to work, grab your healthy lunch.
Also try frozen or canned fruits and vegetables. Their shelf life is longer and they are often quicker to prepare. Fortunately, very few nutrients are lost in the canning or freezing process.
Replace processed snacks with fresh fruit. A fresh apple, banana, orange, or pear is just as easy to grab as an extremely processed fruit snack or granola bar. The bonus is that the apple is loaded with nutrients and less empty calories, giving you more energy and satiety!
Where is the science? or is this just another fad diet?
The whole foods lifestyle is not a fad diet; it has solid science and evidence. Further, the underlying purpose of incorporating whole foods is for excellent health, not weight loss.
To study the science behind the health benefits of a whole foods lifestyle, check out the following links:
What is The China Study?
Drawing on the project findings in rural China, but going far beyond those findings, The China Study details the connection between nutrition and heart disease, diabetes and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study (China-Oxford-Cornell Diet and Health Project) as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”
How do I identify truth?
Do your own research. But seriously…it will change your life. Read books, search online, and use your head. Always look at the funding behind a study and recognize consequential bias. Then, only count studies as reliable if the organization is purely research based, not funded by the dairy association, for example.
Also, listen to your body. Your body feels good when you are eating healthy.
Are animal products bad?
First off, recognize that everything you have been told about dairy (3-a-day) and the entire food pyramid was funded by the U.S. Department of Agriculture. Dr. T. Colin Campbell, primary researcher and author of “The China Study,” stated, “The evidence that is offered [behind the Food Pyramid], in my experience, is more about corporate influence and political spin than it is about empirical science.”
Do I need to be vegetarian?
Only you can answer this question for yourself. Do your own research, and then make an educated decision. However, be willing to discard your previous conceived ideas of health as they have likely been influenced by the USDA or other biased, selfish sources. Dr. T. Colin Campbell wisely stated, “When the right foods are consumed and the right lifestyle conditions are met, the resulting biological symphony of reactions, events, and outcomes has exceptional power to maintain health and prevent disease. This needs to be the discourse of the day, not the politically motivated messages that have infected our entire system of understanding this marvelous science.”
“Overall, meat eaters are still at higher risk of heart attacks and strokes compared to vegetarians,” says researcher Duo Li, a professor of nutrition at Zhejiang University in Hangzhou, China.
Do vegetarians get all the nutrients they need?
Every nutrient available in meats and animal products are also available in plants. The bonus to a plant-based diet is that the harmful saturated fat and cholesterol, found in animal products, are not being consumed and damaging your body!
Vitamin B12 can be deficient in vegetarians; however, it is plentiful in soy products.
I find it very ironic that the general public is so concerned with vegetarians not receiving adequate nutrients, when the general public is more nutrient deficient and sick than the majority of vegetarians.
How do I make the switch to a whole foods lifestyle?
1. Start Swapping.
meat for beans.
rice for quinoa.
fruit snacks for a banana.
whatever vegetables you are already eating for GREEN vegetables.
2. Involve the Whole Family.
– Give the kids 3 healthy options for dinner, and let them choose.
– Let the kids help cook.
By involving the whole family, you are not on your own. Further, the family doesn’t feel as forced into this new way of eating. Teach the family the reasons for the food choices they are making; it empowers them to make healthy decisions on their own in the future.
3. Take Small Steps.
Don’t try to change your diet all at once. Whole Food Mommies suggests picking one or two things to focus on until you are comfortable then continuing to add to it.