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Eat Whole Foods, not Broken Foods As a culture we place great value on technology and ease. Modern, convenience foods fill our grocery store shelves! We are often attracted to these products because of their highly influential marketing and because of our desire to minimize time spent in food preparation. Our lifestyle habits may be modern. But the body physiologically evolves quite slowly. We are physically the same animal that we were 1000 years ago. Since they have only been available for the past fifty years or so, these modern foods are foreign to our bodies on many levels. We have not yet evolved to process these foods well or to survive well on their reduced nutrition and synthetic or modified ingredients. Our bodies today function best on whole foods, those that most closely resemble the way the food was grown in nature. Generally speaking, the fewer foods we eat from boxes, bags, and cartons and the less our food has been chemically modified, the healthier we will be. As you work to get healthier, look for opportunities to include more whole, natural foods in your diet and to reduce the number of processed, modified foods. Think of it as eating only things that your great-grandmother would (and could!) have eaten. In general, this is going to include these major groups: Vegetables (e.g. greens and beans) Fruits (e.g. berries, tree fruits, citrus fruits, tropical fruits, stone fruits) Nuts and Seeds (e.g. almonds, pumpkin seeds, walnuts) Whole grains (e.g. whole wheat, oats, quinoa, buckwheat, barley) Whole dairy foods (e.g. cheese, plain yogurt, milk) Whole, natural, unrefined pressed oils (e.g. olive, coconut, butter) Wild or pastured/grass-fed meats and seafood (e.g. chicken, beef, lamb, salmon, shrimp) Here are some examples you might consider of the choices you can make: Whole Food Options Whole grain crackers Water Handful of almonds Fresh brewed coffee with real cream A fresh, whole apple or an orange Whole-grain English muffin with nut butter Sautéed or lightly-grilled chicken Eggs with sautéed veggies Steel cut oatmeal Raw vegetables with hummus dip Butter Extra virgin Olive oil Whole sweet potatoes with skin Real cheese (e.g. cheddar, swiss) Real fresh, sliced meats without preservatives Homemade Chili or Hearty stews Bowl of steel-cut oatmeal w/crushed almonds Homemade stir-fry Freshly brewed tea over ice Guacamole Plain yogurt with fresh fruit stirred in Plain yogurt in blender with frozen fruit Frozen vegetables Whole Quinoa, Brown rice, Buckwheat Broken, Processed Food Options Potato chips and Cheese puffs Soda (ANY kind!) Candy bar and almost all granola or “health” bars Coffee with Coffeemate and artificial sweetener A bottle of fruit juice Bakery doughnut or packaged Danish or muffin Fried chicken take-out or breaded chicken sandwich Fast food breakfast sandwich Typical granola bar “Fake” vegetarian meats Margarine Refined vegetable oils (e.g. Wesson) Instant mashed potatoes American cheese Typical hot dogs and lunch meats Just-add-water noodle cups Bowl of boxed breakfast cereal Chinese take-out Flavored, bottled ice tea or lemonade Processed ready-made queso cheese dip Flavored yogurt Commercial milkshake or ice cream Canned vegetables Regular pasta © Purpose LLC, www.eatonpurpose.com Here’s a simple example that demonstrates what’s *really* in processed food. What would you expect to be in a breakfast sandwich? Perhaps an egg, a slice of cheese, a piece of ham, an English muffin, and a bit of butter? Absolutely. But what do you expect to be in your “egg” besides an egg? What do you expect to be in your “butter” besides milk and perhaps some salt? Most commercial processed foods (in your grocery store) and chain restaurant foods are loaded with chemicals, preservatives, and artificial ingredients. In general, healthier foods have fewer ingredients, so be sure to look at the labels of your favorite foods. When you read an ingredient list on a food label and you don’t know what something means, do you really want to eat it? Do you really want to put it in your body and let it become part of your future? Take a look at what’s really in a couple of popular fast foods (according to McDonald’s own nutritional information at their company home page as of January 2011). McDonald’s Egg McMuffin® Breakfast Sandwich English muffin: Enriched flour (bleached wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, yeast, high fructose corn syrup, sugar, wheat gluten, soybean oil and/or canola oil, salt, calcium sulfate, calcium carbonate, citric acid, calcium citrate, yellow corn flour, corn meal, rice flour, barley malt, artificial flavors, natural flavors (botanical source), dough conditioners (ascorbic acid, azodicarbonamide, datem, tricalcium phosphate, monocalcium phosphate, enzymes, calcium peroxide), calcium propionate and potassium sorbate (preservatives), soy lecithin. Canadian Bacon: Pork, water, sugar, salt, sodium lactate, sodium phosphate, natural flavor (vegetable), sodium diacetate, and sodium nitrite (preservatives). Folded Egg: Pasteurized whole eggs, food starch-modified, soybean oil, natural flavors (botanical source), sodium acid pyrophosphate, carrageenan, flavor enhancer [salt, maltodextrin, natural flavor (plant source), spices, herb, turmeric (color)], monosodium phosphate, citric acid, soy lecithin (release agent). Margarine: Liquid soybean oil, water, partially hydrogenated soybean oil, salt, hydrogenated cottonseed oil, soy lecithin, mono-and diglycerides, sodium benzoate and potassium sorbate (preservatives), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color). Cheese Product: Milk, water, milkfat, cheese culture, sodium citrate, salt, citric acid, sorbic acid (preservative), sodium phosphate, artificial color, lactic acid, acetic acid, enzymes, soy lecithin (added for slice separation). Chicken McNuggets ® White boneless chicken, water, food starch-modified, salt, seasoning (autolyzed yeast extract, salt, wheat starch, natural flavoring (botanical source), safflower oil, dextrose, citric acid, rosemary), sodium phosphates, seasoning (canola oil, mono- and diglycerides, extractives of rosemary). Battered and breaded with water, enriched flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), yellow corn flour, food starch-modified, salt, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, whey, corn starch. Prepared in vegetable oil which may contain the following Canola oil, corn oil, soybean oil, hydrogenated soybean oil with TBHQ and citric acid added to preserve freshness, and dimethylpolysiloxane added as an antifoaming agent. © Purpose LLC, www.eatonpurpose.com