| Nutrition For Better Healthy Recipes | | | | Whole grains (unrefined) have infinitely more nutritional |
| The following recommendations are the best sources | | | | value than their refined counter parts. |
| of food available in each category listed below. Visit | | | | Enriched wheat is enriched because it has lost most of |
| Here | | | | its nutritional value during processing. Not all the |
| The key is to eat the best quality food to deliver the | | | | nutrients that are lost are replaced. Avoid enriched |
| greatest quantity of nutrition. You literally are what you | | | | flour. |
| eat. Your body is continually rebuilding itself with the | | | | Bread |
| raw materials from the food you eat. | | | | Sprouted Grain Bread: Ezekial 4:9, Alvarado, Trader |
| If you want to achieve vibrant health it is imperative | | | | Joes Sprouted Grain bread are some examples. |
| that you eat good quality food. If you are trying to | | | | Bread made through the traditional process of |
| create better health, I do not recommend eating | | | | fermentation. These breads rise naturally and do not |
| processed food, soft drinks, etc. Ideally, your food | | | | require added yeast. The fermentation process breaks |
| should be freshly prepared from the freshest and best | | | | down the whole grains and making the nutrition more |
| available ingredients. | | | | readily available. This will be more difficult to find but |
| Livestock, poultry, and fish that are fed their natural | | | | may be available from some specialty bread makers. |
| diets and organically grown vegetables are more | | | | You can also play with this process at home if you |
| nutritious and have less of a negative effect on the | | | | are interested. Look for sour dough recipes to get |
| environment than their counterparts. Do not assume | | | | started |
| anything when buying food or supplements. If a certain | | | | Avoid products made with refined wheat, i.e enriched |
| process, quality, or ingredient not explicitly listed on the | | | | wheat flour |
| label it will not have occurred or have included in a | | | | Legumes |
| food item or product, i.e. not fed any animal by | | | | Beans should also be soaked to release enzyme |
| products, grass fed, etc. | | | | inhibitors and unlock nutritional value. |
| Get in the habit of reading food labels. As a general | | | | Choose organic when available |
| rule the less ingredients on a food product the better. | | | | Vegetables |
| For example, a loaf of bread should have four basic | | | | Always choose organic when available |
| ingredients: flour, water, salt and yeast. If you look at | | | | Leafy green vegetables are among the most nutrient |
| most loaves of bread available in grocery stores you | | | | dense foods, EAT YOUR GREENS! |
| find a very long list of ingredients that you will most | | | | Eat liberally, shoot to make vegetable 40-50% of your |
| likely be unfamiliar with. See bread recommendation | | | | meals |
| below. | | | | Other Good food based Mineral Sources |
| Use common sense with any health and nutrition | | | | Bone broths made with recipes available in Nourishing |
| program. First and foremost listen to your body. How | | | | Traditions |
| do certain foods affect your mood, digestion, energy | | | | Sea Vegetable are extremely high in minerals. They |
| level? We are all unique individuals with different | | | | are available in health food stores and Asian markets. |
| nutritional requirements. These may change over time | | | | They can be added to soups, beans, grains, etc. |
| even for any individual. Using the principles of Metabolic | | | | Fats |
| Typing there are three main categories of individuals: | | | | Fats are necessary part of your diet. You need fat to |
| The protein type, carbohydrate type and mixed type. | | | | manufacture certain hormones in your body. Every |
| For a detailed explanation read the The Metabolic | | | | nerve in your body is surrounded by a myelin sheath |
| Typing Diet by William Woolcott and Trish Fahey. | | | | that is composed of fat. Ever cell membrane is |
| Animal Protein Sources | | | | composed of fat. The key just like every other |
| Meat- Grass fed or Pasture raised Beef, bison, etc. | | | | category mentioned above is to consume good quality |
| Chicken- pasture raised if available or free-range | | | | fats. |
| vegetarian fed, not fed any animal by-products | | | | The essential fatty acids that must be ingested are |
| Fish- wild caught, not farm raised | | | | Omega 3 and 6. The typical American diet supplies too |
| Eggs- pasture fed if available, free range, vegetarian | | | | much Omega 6 and to little Omega 3. |
| fed omega three enhanced. | | | | Good sources of Omega 3 are fish oil, i.e. cod liver oil, |
| Grains | | | | Krill oil, flax, hemp seed, borage |
| Whole grains: should be soaked before cooking to | | | | Avoid Trans Fatty Acids, hydrogenated oils, and/or |
| release enzyme inhibitors and unlock nutritional value. | | | | partially hydrogenated oils and the products made |
| Whole wheat, quinoa, barley, millet, buckwheat, brown | | | | from them. |
| rice | | | | Avoid oils and fats that have been highly heated, as in |
| Choose organic when available. | | | | deep frying. |