There are many reasons to choose healthier eating, and the process can take many different shapes. Some of us are lucky enough to have been raised with whole foods, but many of us have to work consciously at the process, reading every label and researching ingredients, learning as we go.
I began my journey toward healthier eating about nine years ago after the birth of my second child. I remember how overwhelming it seemed to think of the end goal without knowing what steps to take to get there. My big breakthrough came when I realized that I could take small, incremental steps and strive toward continuous improvement rather than expect myself to make a few changes and find perfection.
When I learned that any new habit takes about a month to take root, I was able to allow myself time to take the long-term view rather than expect a “quick fix” solution.
There are many aspects to healthy eating and there are many ways to go about it. But here I want to focus on how you can gain control of what is in your food with some basic but powerful steps that ensure the food you consume nourishes your body. It is OK for the process to be ongoing and lifelong; it can’t be perfected in a set amount of time. And as you learn new information — whether new health discoveries or information about the state of our food system or the environmental impact of certain practices — it is also OK for goals to shift so that they better align with your values and belief systems.
Not everyone tackles problems and goals the same way,but for those of us who like breaking down big ideas and aspirations into smaller, more manageable steps, we have created this 12-step approach.
1. Replace harmful oils with good fats, and start eating more of those good fats.
For the past 50 years, we have been told traditional saturated fats — butter, cream, egg yolks, lard and tallow — are to blame for heart disease, clogged arteries, high cholesterol and obesity. We've been advised to consume a low fat diet and to swap saturated fats for unsaturated fats, such as margarine, vegetable shortening and cooking oils. The fear of fat led to its removal from many popular foods, and the creation of newfangled no- and low-fat versions of many traditionally richer foods. Taking out the fat meant the flavor and texture had to be corrected in some way. This is why no- and low-fat foods have such a long ingredient list with added sweeteners, thickeners, emulsifiers and stabilizers. Eliminating fat not only removes an excellent source of satisfying calories from the American diet but adds unnecessary ingredients into it.
Fortunately, attitudes toward fat are changing. Awareness that not all fats — whether saturated or unsaturated — are created equal is growing.
Unsaturated fats are only healthy when produced in traditional ways by cold pressing, which is free of toxic solvents and high heat. Industrial methods such as partial hydrogenation are also dangerous and convert healthful unsaturated oils into dangerous trans fats. For this reason, avoiding anything labeled "partially hydrogenated" is a safe bet.
Similarly, the source of saturated fats is also important to their healthful properties. Fats produced in large-scale factory farming conditions, from animals confined indoors on concrete floors and fed a questionable diet that can include plastic, sawdust, feathers, candy, and even chicken manure, are not going to be high-quality fats. By contrast, saturated animal fats from pasture-raised animals allowed to eat their natural diets and engage in their natural animal behaviors are deeply nourishing and beneficial. Saturated fat also naturally occurs in coconuts, which are full of healthful properties.
And so, it is time to embrace fat again! The latest “Dietary Guidelines for Americans” (USDA)no longer include an upper limit on dietary fat or dietary cholesterol intake. Choose cold-pressed traditional oils such as olive oil, avocado oil, sesame oil or peanut oil. Cook with grass-fed butter or coconut oil, and deep fry in grass-fed beef tallow. Don't be afraid to eat good fats from macadamia nuts, avocado, salmon, sardines, and full-fat dairy. Check your dressings and condiments to make sure they contain healthy fats. Don't be afraid to drizzle extra virgin olive oil on your salads and to add butter to your steamed veggies, baked potatoes and even your morning coffee! You'll be adding satisfying calories to your diet and consuming healthy fats with the right omega 3:6:9 ratios that are heart protective and important for healthy brain function.
2. Replace unhealthy sweeteners with healthy alternatives and reduce sugar cravings.
Eating healthy fats adds a great source of high-quality calories to burn for energy and makes it easier to reduce empty calories from refined carbs and sugars. Eliminating no- and low-fat foods will likely automatically reduce sugar intake. Read ingredient lists carefully and watch for added sugars hidden in many non-dessert foods. Also look for "no added sugar" or "diet" claims, which often indicate artificial sweeteners — such as aspartame, a known neurotoxin — are included.
Sweeteners provide little satiety and nutritional value and have a limited place in non-dessert foods. Even zero-calorie sweeteners can stimulate your taste buds and sabotage efforts to curb sugar cravings.
Eating healthy, however, does not mean you can never have treats. Quite the contrary, we believe in dessert! Food should be pleasurable and fun, and dessert — a small, sweet final course at the end of a meal — is the perfect thing. Select natural, minimally processed sweeteners such as raw honey, maple syrup, dried dates, stevia, lucuma powder or yacon syrup for your pantry. As your taste buds begin to change, you'll notice the natural sweetness of many foods such as fruits, berries, carrots, and even overwintered kale. Desserts will become even more wonderful.
3. Replace sweetened beverages such as juices and sodas with infused waters and herbal teas.
Similar to sugars, beverages don't suppress hunger or meet nutritional needs in the way solid foods do. This is because hunger and thirst are controlled by completely different mechanisms. Liquids move through the body fast, and thirst is quenched when blood and cell volumes are increased by water. Hunger, on the other hand, is regulated by the stomach and intestines, which slowly stretch and release nerve regulators and hormones when they are full, sending satiation signals to the brain over a longer time frame.
Replace sweetened beverages with water anytime you are thirsty. If plain water sounds unappealing, make homemade "sodas" by mixing plain seltzer water and juice, gradually increasing the amount of seltzer water. Flavor plain water with a squeeze of fresh lemon or lime and fresh mint leaves. Use cucumber and fresh fennel for a wonderfully refreshing infusion. Brew a big pot of herbal tea and keep it in the fridge for sipping on all day.
4. Beef up breakfast.
We've all heard the phrase, "Breakfast is the most important meal of the day.” Nourish your body by adding quality proteins to your first meal of the day.
Unlike sugars that cause rapid blood sugar spikes and crashes, protein and fat provide a slower, steadier source of fuel for the day. We like hot creamed cereals topped with raw seeds, nuts or nut butters; scrambles or omelets stuffed with feta and spinach; whole grain toast with mashed avocado and smoked Alaskan salmon; hash browns with turkey breakfast sausage and a side of braised greens; a bowl of full-fat Greek yogurt with berries and nuts; and overnight chia seed pudding. A glass of full-fat milk or kefir tops it all off nicely. Make your first meal of the day nutrient rich in protein and fat, and enjoy improved focus, energy and mood throughout the day.
5. Feed your gut flora with fermented foods.
A richly varied microbiome can greatly improve health. Activities such as caring for pets, keeping livestock, gardening and getting our hands in the soil expose us to a diverse microbial environment. Eating fermented foods improves gut flora.
One versatile fermented food is sauerkraut, which can easily be made at home or purchased inexpensively from Azure if you don't have the time or inclination to make it. As a condiment, it complements everything from breakfast eggs to soup to salads to sandwiches to tacos to sausages and more.
Vary your fermented foods in order to optimally enjoy a diversity of beneficial bacterial strains. Eat fermented pickles, beets, carrots, dilly beans, fermented salsas, kimchi, and various variations of kraut. There is also fermented beverages such as kombucha, kvass and water kefir, and of course, fermented dairy such as kefir, labne and yogurt. If you feel your fermented food sources are limited, add a high-quality supplement. And be mindful of the things that can harm and kill off beneficial gut flora such as antibiotics, antibacterial soaps and cleaners, pesticides, insecticides, food additives, sugar, alcohol, caffeine and stress.
6. Simplify dinner with the "1-2-3 Rule."
"We've been sold this bill of goods that cooking is this heroic thing that only happens on special occasions," said Michael Pollan. We believe cooking should be simple and ordinary. The 1-2-3 rule refers to meals that include roughly one part starchy vegetables or grains/seeds, two parts protein, and three parts non-starchy vegetables.
Starchy vegetables are those that contain high-quality complex carbs such as squash, potatoes, yams, sweet potatoes and parsnips. Other sources of complex carbs are whole grains, corn, legumes and green peas.
Using basic whole ingredients is a great way to simplify cooking. Choose a protein source, a starch that appeals, and fill the rest of your plate with colorful, seasonal vegetables. Don't be afraid to drizzle cold-pressed extra virgin olive oil or add a glob of pastured butter, season with a good quality salt, and add a scoop of ferments on the side. Voila! You have got yourself a no-fuss, nutrient-dense, satisfying meal for your family table.
7. Teach yourself to make bone broths.
Learning how to make your own meat and bone broths is easy and will pay off in improved health and vitality. Many families roast a chicken every week, and the carcassis already there. It is easy to toss it into a stockpot, slow cooker or pressure cooker, cover with water, add some bay leaves and peppercorns, and let it cook for 1-24 hours (depending on method).
Do the same with other leftover meat bones from dinner, or purchase soup bones specifically for this purpose. You will have a rich broth that will add nutrients and flavor to dishes; make delicious soups and stews; cook rice, quinoa and other grains. Drink it seasoned with a good salt or herb mix or add it to mashes and pureed vegetables and so on. (Try this breakfast bone broth recipe!) "Nourishing Broth" by Sally Fallon Morell (BK518) is a great source to help you on your way.
8. Prepare lunch with planned-overs and flavorful condiments.
Once you have simplified your breakfasts and dinners, you may realize that your lunches need improvement, too. Perhaps you work or go to school, and the options available for purchase are not the healthiest. Perhaps you are rushed in the morning and don't have time to pack healthy lunches, so you go for convenience and ease over health and nutrition.
We understand the importance of ease when you have a busy life. That's why we like the concept of "planned-overs" (as opposed to leftovers). When cooking dinner, think ahead and prepare extra. You can then easily use the same "1-2-3 Rule" to fix your lunches with these planned-overs. Packing lunch bowlsis easy when you layer a bed of fresh salad greens or shredded cabbage with some leftover grains or legumes, add additional veggies, your choice of protein (a hard boiled egg is very convenient!), and a heaping of ferments. To make lunches more interesting, consider additional toppings, seasonings and condiments that add interesting flavor such as homemade mayo, salad dressings, gomashio (toasted sesame seed salt), relish, and hot sauces to spice things up a bit. The variations are endless!
9. Revamp snacking.
Keep a supply of healthy snacks in your pantry and fridge. Trusty standbys are raw nuts, fresh veggies and fruits, cheese, hard-boiled eggs, and legumes for homemade hummus. For hungry children, we like to prepare trays (six-cup muffin tins work great) with a variety of satisfying snacks to choose from.
Make your own trail mix by combining your favorite raw nuts, seeds and dried fruits to control exactly what goes into it. Don't be fooled by store-bought mixes; not all are created equal. Many commercial mixes contain sugar-sweetened dried fruit, chocolate chips, oil and salt coated nuts and extra sugar. If you’re not in the mood to experiment, Azure Market’s trail mix flavors are a perfect snack anytime.
Green smoothies are a quick-and-easy, after-school snack, and can be fortified with protein powder, nut butters, or spirulina powder. Use fruit, berries, and leafy greens such as spinach, kale and basil. Adding a single date will give you a bit of extra sweetness, if desired. Because you are blending up whole pieces of fruit and leafy greens, your body will get the benefits of the dietary fiber contained in the produce. Watch out for commercially available "smoothies," which often use sherbet or a powdered mix as the base and can be full of sugars, artificial food colorings, gums and vegetable oils.
10. Reject highly processed foods.
Once you have done steps 1-9 and arrived at the 10th step, it should not be difficult to cut out whatever highly processed foods might be left in your diet.
By now, you have become an expert label reader, avoiding harmful fats and dangerous sugars. Your taste buds have likely changed, and you are able to taste the broad range of natural flavors found in foods.
You may have developed a new taste for things you previously did not eat such as fermented vegetables and broths. Chances are good you have noticed improvements in how you feel. You may also have noticed that some foods you previously enjoyed no longer appeal in the same way, and that some of them actually may make you feel ill. This is quite common as people simplify their diets and unmask previously concealed food reactions.
This is a great time to take a final look at your food choices and see if there are any areas that can still be improved. Is there a last condiment or snack item or indulgence that can be replaced with a healthier version? You don't have to achieve perfection or deprive yourself, but it is wise to be aware and mindful of choices. We like the 80/20 rule, which means that if 80% of your food is compliant with your goals, you don't have to stress out about the last 20%. Of course, different people have different reactions and some may do better with a much stricter diet while others do OK with less rigidity. Do what works for you!
11. Eat more veggies, especially leafy greens.
Take a look at rebalancing the ratios of what you eat to increase the amount of vegetables, especially leafy greens, which greatly contribute to better health. Photosynthesis, the process by which solar energy is collected and converted into chemical energy for plant growth, takes place in leaves. This process also produces oxygen, which means the plant must protect itself from oxidizing by producing antioxidants. These antioxidants are healthy for us, too!
In fact, plants produce several compounds to protect themselves from various rots, pests, diseases and stresses that are also incredibly beneficial for the animals, including humans, who eat the plants. This explains why organic produce is so much healthier than conventional. Not only does it not have residual pesticides and insecticides, but the plants themselves are forced to develop their natural defenses, which produces healthy compounds for us, too.
12. Select proteins wisely.
As in the steps above, the less processed your protein sources are, the healthier they are. Select humanely produced meat, eggs and dairy from healthy animals fed natural diets and allowed to engage in natural animal behaviors. Healthy, minimally processed vegetarian protein sources include yogurt and cottage cheese, which are most nutritious when made from full fat grass-fed dairy. If you prefer non-animal proteins, select traditionally prepared foods such as miso and tempeh, but make sure they are from organic non-GMO sources since most of the soy today is sprayed with glyphosate. Other minimally processed vegan protein sources include seitan, tofu, quinoa, peas, beans, nuts and seeds.
Eating healthier doesn’t have to be overwhelming.
Looking at the process as a journey of learning through small, incremental steps can have a powerful long-term impact on your life and health. Each step will build on the other, bringing better health and increased well-being along the way. Before you know it, your taste buds will have changed and your cravings diminished, and you will be enjoying a real food lifestyle that is sustainable for the long haul.