Whole Foods Tips

Tips from Reboot Project on FB...

How to switch from a standard diet to a whole foods lifestyle in 10 steps:
1. Eliminate all artificial ingredients and processed foods. Some minimal processed foods like yogurt, cheese, cold pressed 100% juice, etc. have their original nutrients and are ok to have.
2. Eliminate highly processed oils that have no nutritional value and are high on Omega 6s and free radicals (Canola being on the top of the list). Use coconut oil for high temperatures, olive oil for medium heat, nut oils only for dishes that require no heat.
3. Eliminate highly processed salt that has no nutritional value. Use sea salt or Himalayan salt.
4. Only consume meats and eggs from 100% pastured, free range farms. Remember that you also get the nutrients from their diet. Animals that feed from greens have higher levels of omega 3s and other nutrients.
5. Eliminate grains, especially those containing gluten. Not only do they contain toxins that prevent proper nutrient absorption, they also tend to become the center of your meals and they have the lowest amount of nutrients. Maximize your nutrition by concentrating on those foods that really nourish your body.
6. Consume 1 serving of fruit a day (leaving the ones with the highest amounts of sugar to be eaten sparingly, like pineapple), 2-3 of vegetables, 6 of dark leaf greens (which have the highest content of micronutrients from all foods, they also need to be in rotation - don't eat kale 3 times a day for 4 months for example). Dark leaf greens can also be found in a powder form like wheatgrass and spirulina.
7. Use only raw honey (this one has enzymes and many other nutrients), coconut crystals or natural juice as a sweetener.
8. Don't be afraid of fats, the GOOD fats: nuts (in a limited amount), avocado, coconut (unlimited amounts), grass-fed butter, pastured free range eggs, pastured free range meats. When you go low carb, you will need to burn fats for energy (ketosis), which don't elevate the sugar and insulin in your body like wheat.
9. Drink raw milk from pastured cows or switch to almond/coconut milk. Buy cheese/yogurt from pastured sources if possible.
10. Don't be too hard on yourself. If you cheat once in a while, it doesn't mean you have failed. In a month, you have over 90 meals. If you cheat 10 times, you still have 80 successful meals :) Remember that there is detox process when you cut out processed foods and sugar so don't give up and give it a couple of weeks!