Whole Foods for Better Lab Results
When I talk about “whole foods”, I’m quite serious. You need the entire egg. For anyone that missed the update a few years ago, something in the white counteracts the cholesterol in the yolk, so quit worrying and eat it. You need the white part of orange peel, because that’s where the bioflavinoids are that you need for metabolising the vitamin C in the fruit. Forget about orange juice and eat an orange. Leave the peel on your potatoes – scrub them when you wash them instead – even for mashed. Dissecting food is the worst idea any society ever came up with for nutritional matters.
- Fresh fruit (berries, citrus, bananas, nectarines, organic apples, plums, tomatoes, avocados)
- Carrots cooked and with Smart Balance – the Carotene is primarily fiber-bound till cooked and it is fat soluble so you need something like that with oils (even a little real butter is ok) to really utilize it nutritionally.
- Legumes like green beans & peas – and yes I even eat those raw sometimes, Black-Eyed Peas, Pinto & various beans.
- Jasmine & wild rices (no instant!), soba noodles (buckwheat), rolled oats (also no instant)
- Bulk granola from the health food store, oat cereals, grits, amaranth, quinoa
- Whole seed bread with flax and sunflower, sometimes Sprouted Wheat bread, corn tortillas, Tandoori bread
- Wheat thins, triscuits, Wasa crackers, tortilla chips (no transfat variety), and popcorn (air popper, no nuke bags)
- Walnuts, almonds, peanuts, cashews, pumpkin seeds, dried peas, dry roasted soybeans, and sunflower seeds
- Dried fruit like raisins, apricots, and cranberries
- Carob chips, organic dark chocolate
- Organic/natural peanut butter
- Olive oil, Canola oil, Hemp oil, Apple Cider vinegar (Bragg’s unfiltered), Balsamic vinegar, Bragg’s Aminos (soy sauce w/ no sodium benzoate, alcohol, or wheat)
- Tubers/roots (potatoes, sunchokes when I can find them, beets, turnips… and technically this is where carrots belong)
- Other random items: Red onions, Bell peppers, avocadoes, tomatoes, and artichokes
- High Omega-3 cage free eggs
- Hormone free chicken and turkey
- Fish (wild caught ocean, such as salmon, tuna, raw ahi, mackerel, sardine)
- Hormone free beef – grass/range fed when I can afford it.
- Yes I eat pork in moderation
- If I eat lunchmeat I find one with no Nitrites
- Nonfat/calcium fortified/lactose free milk, soy creamer, coconut milk
- Cottage cheese, sharp cheddar, occasional other types of cheese
- Plain yogurt for anything most people would use sour cream on or in
- Lowfat fruit-on-the-bottom yogurt with real sugar – not corn syrup!
- Fage (Greek yogurt)
- Filtered water, Tonic water, No sweetener juices, Green tea, Ginseng tea, occasionally regular iced tea, rarely crafted sodas with sugar (not corn syrup)
- My spices: Real Salt, black, red, & white peppers, granulated kelp, dill weed, sage, turmeric, mustard powder, onion powder
- Condiments: Minced garlic, olive or canola oil mayonaisse, brown mustard, and not much else
Do I ever deviate from it? Some, but not much. This of course explains why my Dr is always so disappointed to find nothing wrong in my bloodwork even though I’m overweight by their standards to a level that they think I should have diabetes, a thyroid condition, and be on the verge of heart disease. I really don’t get it because while they’re hunting for some diabolical condition of neglect, I’m sitting in front of them and clearly not a sloppy person. I may not be svelt, but I’m not exactly a barge either. The rheumatologist was the only one to actually LOOK at me, then look me in the eyes and tell me that he himself would not term me as “obese” but it’s the chart. The chart. The chart that doesn’t take individuality, general build, and musculature into consideration. The chart that would have me in a size 7 because of my height and I’d be gaunt and weak. Give me a break. ONE Dr looked at me and asked, “What’s your secret?” My reply was what I said above… food. She looked confused and so I explained that I don’t buy prepared “meals” (if that’s what you call them).
Does no one bother to cook anymore? Just a clue: Heating something in the microwave does not qualify as cooking, and opening cans and boxes does not qualify as preparing a meal. Honestly, I’ve heard the arguement about time and effort but I can walk into my kitchen right now and make a fabulous salad in 5 minutes flat because I have all the ingredients right there in my fridge. It’s not that difficult. I keep all of my crucial spices on a double-deck lazy susan my grandmother gave me. Right near that is the bottle of olive oil, and the apple cider vinegar. If people would organize their workspace in the kitchen well, they wouldn’t have to worry about how this is done. Excuses, excuses, excuses. I may not be in perfect health but I know the difference made by what I am doing. If I don’t stay on track, I feel it. To those who would say that they don’t have any real health issues to motivate them to eat right… wait for it. It eventually catches up. I’m not talking about never having a burger and fries. Even I’m not that militant. I love french fries. I like the occasional licorice, sorbet, or gummy worms. I just don’t have them every day – or even every week. I have a lifestyle that allows me the occasional indulgence without fear.
To anyone that says they can’t afford to eat this way and asks “Doesn’t it cost more?” Maybe. Does it cost you more to pay your Dr to fix things than it costs me to eat good food and make fewer appointments? Likely. Would I rather cut corners other places to feel better and live longer? Definitely. I want a quality of life while I’m here that allows me to do all the things I have yet to do on my own two feet.
Besides… it tastes better.