Whole Foods - inconvenient or necessary?

What is a Whole Foods diet?

It is NOT a food item that Whole Foods Market sells in their hot bar.

It IS a diet that focuses on nutrients gained from natural sources versus processed or packaged foods. 

It IS about eating food in their whole form-- natural with as little alteration as possible and with a specific focus on vegetables, fruit, nuts, eggs, meat, fish, and poultry. In a whole foods diet, nutrients are more readily available and accessible for the body in the digestion process. This is also known as bio-availability. 

Why would you care about bio-availability or nutrient absorption? Since you are reading this, then you probably already enjoy health food topics or have concerns with your health ranging from lack of energy, weight management, bloating or many other things related to your intake of food. You should care because if nutrients are not being properly absorbed, then your body 1) does not receive the vitamins and minerals it needs to function properly, and 2) you will not feel satisfied and cravings will emerge. The end result of these effects are vitamin deficiencies which cause unwanted "conditions" ranging from hair loss, brittle nails, constipation, and skin diseases to a host of others unwanted and possibly damaging in the long term. These vitamin deficiencies also create cravings. When our body feels it hasn't been satisfied, cravings develop to fill the void. Cravings for foods such as potato chips (salty), fried foods (fat), ice cream or creamy products (calcium, dairy), or sweet items (sugar for energy). Cravings are a topic I'll discuss further in another blog. 

So now are you more interested in trying a whole foods diet? Do you want to nurture the body for strength and development? Do you want to eat for sustenance versus always thinking about the next meal? Eat to live, not live to eat? If so, here is where you find whole foods: the outer portion of the grocery store, not the inner aisles. Food items from the inner aisles of the grocery store that still constitute a whole foods diet would include dry beans, whole grains, and flours. In the outer aisles, you will find fruits, vegetables, nuts, fresh squeezed juices and fresh ground nut butters, fish, meat, poultry, dairy, eggs, cheese and breads. Follow the outer portion of the grocery store for a no-brainer guide on whole foods or contact me to set up a grocery tour consultation. 

How do you prepare whole foods for meals? Find simple recipes if you are just starting to prepare your meals and cook more. Things such as steamed or baked veggies with a protein. Cook grains and add raw or lightly sautéed veggies with olive oil, lemon juice, sea salt and seasonings. Here are few recipes I suggest from breakfast to sides to dinner options.

Red cabbage & apple soup
Breakfast quinoa broccoli & egg muffins
Buffalo chicken w/ feta blue cheese dip
Cheddar sage cornbread
Chipotle Chicken Salad
Veggie loaded avocado white bean salad
Ginger chicken w/braised bok choy
Curried cauliflower chickpeas with chicken

Another great source for simple, but lean recipes is Clean Eating. This magazine focuses on using whole foods and minimal sauces for clean meals, in an effort to avoid processed ingredients.

Try some of these recipes for a week and see how you feel. Remember change is slow especially in the long term and don't get discouraged if you don't see immediate results. Sustainable change will happen and when it does, it will be hard for you to return to those inner or frozen food aisles in the grocery store!