1.      Eat Organic whenever possible.  Organics will limit or reduce your exposure to glyphosate which “can lead to deficiencies in critical minerals that affect plant health, and is also the case for human and animal health” (Wise Traditions, Fall 2024 issues, (P.13)  For further information go to www.westonaprice.org

2.      Eat grassfed, organic animal products.  Meat, fish and dairy products that have not been raised in mass production facilities are best.  Our bodies can thrive on what these foods provide, especially when they are clean, free of antibiotics and glyphosate riddled “feed”.  Our cells are surrounded by saturated fat – it’s not the enemy and our bodies need it to function optimally.  Each cell in your brain is protected by a sheath of saturated fat, so imagine the health repercussions of depriving your body of this necessary fat.  (Saturated Fat Does a Body Good - The Weston A. Price Foundation)

3.      Re-mineralize food.  Farming practices have depleted the soil of essential minerals, and it’s essential to add minerals to your diet through natural ingredients (and supplements if you need) Natural ingredients include Celtic Sea Salt, Himalayan Sea Salt (check for reputable brands without anti-caking agents or fillers), sea vegetables such as organic wakame and kombu, dark green herbs such as parsley and cilantro.

4.      Prepare your grains, beans and legumes for optimum nutrient absorption.  All of these foods contain phytic acid and some contain lectins.  Both can interfere with digestion and absorption of minerals and have earned the title of “anti-nutrient”.  Soaking beans, legumes, and grains in an acidic solution, such as apple cider vinegar or lemon juice and water, can decrease phytic acid and lectin content, enhancing digestibility and nutrient absorption.

5.      Fermented foods.  Learn to love them.  Sourdough bread is my favorite with sauerkraut following close behind.  I also love fermented fennel, carrots, beets, kombucha and kvass made with fresh raspberries or raw beets.  See the recipe section for my favorite ferments[SB1] .

6.      Processed food.  Avoid it whenever possible.  It’s difficult to avoid processed food 100% of the time, especially if you eat in restaurants. If you do find yourself purchasing a processed food item, pick the ones with the least organic and recognizable ingredients possible. 

7.      Oils.  Take care to ingest the healthiest organic oils.   Grassfed butter, lard, coconut oil, avocado oil, extra virgin olive oil and flax seed oil.  Read the research and white papers on the production of seed oils.  This is a great video explaining the process to create this toxic substance known as canola oil:  How canola oil is made - YouTube.  Once you see the process and understand the toxicity of super-heated oil, it just may be the catalyst to help you swear off any deep fried foods, processed cookies, crackers, chips and even the beloved cookies made by the Girl Scouts corporation.

8.      Slow down.  As you are cooking, slow down and pour your love and intention into the food you are preparing.  Consider all of the nutrients, the energy coming from the earth and being absorbed into your immune system.  Think of the love you feel for the people you are feeding, and the love you feel for your body. Eat without distractions of books and work and the news and social media whenever possible.  Take a moment to rest and digest, and allow your body to gratefully receive.

9.      Gut Health.  Read the latest research on Gut Health to get educated on your Gut – now recognized as an organ in your body.  I recommend “Gut” by Giulia Enders, and “The Gut Makeover” by Jeannette Hyde.  I believe that educating yourself, understanding the system and why certain foods heal are two of the keys to successfully changing your habits and behaviors around food.  This very important organ fuels your immune system, absorbs nutrients and pushes them to your other vital organs- Learn how to keep it happy and healthy!

10.  Learn how to cook.  It doesn’t have to be complicated.  Start with foods you love and clean them up.  Roast or grill proteins and pair them with roasted or lightly steamed vegetables.  Make large batches of grains like rice, quinoa and heat them up before serving. Top with butter, lemon and salt for an easy flavor builder. 

11.  Make it fun and beautiful.  Play some of your favorite music while you cook.  Listen to a podcast or talk to your sister or best friend.  Enlist the help of your family and give the littles the task of stirring or sifting while wearing the cutest chef hats.  Cook with the colors of the rainbow to feed your gut the best possible variety of microbes.  Make your plate look beautiful with herb garnishes or lemon/lime slices.  Be creative!