I have just completed my first two weeks of holistic nutrition school, and this is what I have learned so far…

…the basics

What we eat determines our health, and we as a whole do not eat very well. We may think we do with our low fat, low calorie diet, but we are looking at the wrong aspects when it comes to health. We should be more concerned with the chemicals and processes used to make our foods. Chronic illness affects about half of Americans today, and we spend over $800 billion annually on medical care. With all the scientific research that has been done on food, you would think we would be getting healthier, but that is not the case. Even when the research is done, the researchers aren’t distinguishing between the various types of foods: organic vs. commercial fertilizer, pasture-raised vs. caged, grass-fed vs. grain fed, whole food vs. refined, fresh vs. processed, etc.  Society is so caught up in politically correct nutrition, that we have literally made ourselves sick. It doesn’t help that food processing is the largest manufacturing industry in the country, and their ties influence the research being done.

So, what should we be eating?

We need to start eating real, nutrient dense, whole foods.

FATS

Too many people are eating low-fat diets, and I used to be one of them. I always thought I was eating healthy. Mostly organic, low fat, low calorie foods. I was starving my body of the essential fats it needed to balance my hormones, and I have been dealing with thyroid dysfunction and adrenal fatigue, among other things, because of it.

PEOPLE NEED FAT – OR TO BE MORE SPECIFIC – PEOPLE NEED GOOD FATS

Fat is what helps to keep you full longer and what helps your body absorb nutrients. Fat is also needed to absorb fat soluble vitamins A, D,E, and K. So, what are the good fats we should be eating?

Saturated fats get a bad reputation, but they are the most stable fats, solid at room temperature and they don’t go rancid easily like some other fats. They are good for cooking with because they don’t go rancid with heat. These saturated fats are primarily animal fats and tropical oils. I know we have been told that animal fats are no good for us, but they are. As long as they are from good sources of organic, pasture-raised animals. Animal fats are the only true source for vitamins A and D. Examples of good saturated fats include lard, duck fat, tallow, and coconut oil.

Monounsaturated fats are relatively stable, liquid at room temperature and can be used in cooking as well. Good examples of these oils are cold-pressed olive oil, nut oil and avocado oil.

Polyunsaturated fats are highly reactive and therefore go rancid easily. These oils should never be heated or used for cooking. Polyunsaturated fats include essential fatty acids, which need to be obtained through diet. Often these oils are in the wrong proportions of omega 6 and omega 3 and are therefore very toxic. Good example of these fats are flax seed oil. All vegetable oils should be avoided.

Keep in mind that there are good and bad options in each category, so read labels, make sure the fat and oils you buy are from good sources, have not been processed, and are expeller pressed or cold-pressed. Heat processing destroys the nutrients in foods/oils and can make them more toxic. Those fats that are unstable should be stored in dark bottles to block sunlight and kept in the refrigerator.

Along with fat, people are always concerned with cholesterol, another vital nutrient that gets a bad reputation. We need cholesterol to give our cells stiffness and stability, to help repair damage that has been done to our bodies, and to help balance our hormones. Cholesterol is needed to process vitamin D and serotonin (the happy drug). It also produces bile salts which are vital for digestion and maintaining gut health. Eating low fat, low cholesterol foods can actually increase your cholesterol levels. Again, we need to be getting our fats and cholesterols from real foods, not processed foods. Avocados are a good example of good fat and cholesterol that we should be eating.

CARBOHYDRATES

Who doesn’t love carbohydrates? Well, there are good carbs and bad carbs. All green plants produce carbohydrates in the form of sugar and starch. Grains, breads, legumes, fruits, vegetables and sweeteners are all carbohydrates. During the chewing and digestion process, carbs are turned into glucose where it then enters the blood stream and gives us energy. In their natural state and whole form, carbs have vitamins, minerals, enzymes, fat, and fiber. But along comes modern technology and food processing and refines these foods stripping these grains, vegetables and fruits of their nutrients and minerals, turning them into empty calories.  When people eat these refined, empty calorie foods, without fat or protein, blood sugar will spike. This results in flooding the blood stream with insulin in an attempt to bring the sugar levels back down. If you repeat this process every meal of the day, every day, you can disrupt the endocrine system. This can lead to many problems including diabetes, degenerative disease, allergies, obesity, alcoholism, drug addition, depression, learning disabilities and behavioral problems.

I am not saying to avoid carbohydrates, but to eat them in their natural and unrefined form. The refining process strips anything nutritional and healthy out of the foods. Fortifying foods adds synthetic vitamins and minerals back after all the essential vitamins and minerals have been taking out during processing.  Eat whole grains like rice and quinoa in their natural unprocessed form. Whole grains should also be soaked overnight or sprouted to remove the enzyme inhibitors that interfere with digestion (more info on soaking and sprouting). Nuts, seeds, beans and other grains should be soaked and sprouted as well. Raw honey, date and coconut sugar, rapadura and maple syrup are good sugar options that contain vitamins and minerals. Avoid whole grains that have been processed by high heat and pressure such as puffed wheat or rice.

PROTEINS

Proteins are the building blocks of the human body. They are essential for normal growth, formation of hormones, blood clotting and lactation. And nothing against vegans, but animal fats are the only source of complete proteins, along with vitamin A, B12 and D. Your body needs fat to properly utilized the protein you consume. The protein family includes enzymes and is made up of varying combinations of amino acids.

Choice of protein is very important, because not all proteins are created equally. With animal proteins, choose organic, free-range/pasture-raised/grass-fed when possible. Deep sea wild fish from cold waters are best. Processed meats are full of nitrates, sugar and preservatives and should be avoided. Grains and legumes are good sources of protein as well, although not a complete protein, and should be properly prepared through soaking or sprouting.

Let’s talk protein powders . My husband makes smoothies every morning, just like many others, that includes protein powder. But, just like fats and carbohydrates are destroyed during the heating and refining process, so is protein. The most common practices of obtaining protein powder leave the final product virtually useless and high in nitrates and carcinogens. If you must use a form of protein powder, choose something from a trusted source, with minimal processing and heating, like a bone broth protein or collagen.

SO WHAT SHOULD I BE EATING?

As a general rule of thumb, we should be eating 40% carbohydrates, 30% fat and 30% proteins. 30%-50% of these foods should be raw. Now, these numbers may vary slightly per individual, as some people may tolerate carbohydrates, fats or proteins better than another and should adjust the diet accordingly. Try to eat organic and local when possible, and choose whole fat, unpasteurized, grass-fed/pasture-raised animal products, cold-pressed oils, raw nuts and seeds. Eat properly prepared, nutrient dense foods by shopping the perimeter of your grocery store or go to farmers markets. Avoid processed foods, microwavable foods, hydrogenated fats, vegetable oils and fried foods.