Real Food Challenge- Day 14

"Eat slowly."

Take the time to savor your food and you'll feel more satisfied with less.  There's an Indian proverb that states, "Drink your food, chew your drink."  In other words, chew your food thoroughly enough that it is liquefied (great for your digestion, too!), and take the time to roll your drink around in your mouth before swallowing it, so you can truly experience the taste.  Or, here's another one you've probably heard but don't often apply; "Put down your fork between bites".

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 13

"Eat meals."

With our busier schedules, we tend to do most of our eating as snacking while working, watching TV or driving.  We have traded in the sit-down meal for mindless grazing and the foods we graze on are typically highly processed snack foods.  With this habit of constantly munching and sipping, it is easy to consume far more calories than we need or realize.  Make it a priority to sit down to a meal three times every day!  

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 12

"Eat sweet foods as you find them in nature."

Foods that are naturally sweet are also typically full of fiber, which slows their absorption and helps you to feel satisfied before ingesting too many calories.  This is why you should eat the whole fruit, rather than drink it's juice.

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 11

"Sweeten and salt your food yourself".

Processed foods typically contain much higher amounts of sodium and sugar than anything we would make ourselves.  Avoid foods that have already been seasoned for you (processed food!) and season them to your own taste.

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 10

"Eat well grown food from healthy soil."

Just as it matters how the animal products you eat were raised, it matters how the produce you eat was raised, as well.  Healthier soil means healthier, more nutrient dense plants.  Soils that are rich in organic matter produce foods with higher levels of antioxidants, flavonoids, vitamins and minerals.  Does this mean that we should always buy organic veggies and fruit?  Not necessarily... there are many farmers who aren't certified organic for one reason or another, but who still grow high quality produce.  Keep in mind, also, that the longer your vegetables take to get to you from where they are grown, the more nutrients they lose along the way.  So with that in mind, organic and local are the best options, but there is a lot of fresh, locally grown produce in this area that may not be certified organic, but are consciously raised by farmers right here in our community.  Instead of loading up at the grocery store, check out the farmer's market.  Fiesta Nutrition Center also has a program where you can order a variety box of organic produce each week that is ready for pick up every Thursday.  This is my favorite option!  You can call or run by Fiesta Nutrition Center to find out what's going to be in the next shipment and place an order. 

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 9

"Eat your colors."

A variety of colors = a variety of nutrients.  The more, the better!

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 8

"Eat animals that have themselves eaten well."

The nutritional quality of the animal products we eat is directly related to the nutritional quality of the food those animals ate.  It's simple enough; healthy animals make healthy food.  Our modern food system is concerned with producing large quantities of cheaper meat products, which has changed the diets, and consequently, the health of feed lot animals.  Animals who have evolved to eat grass are being fed grains because it leads to faster growth and fatter animals.  Not only does this greatly diminish the quality of these animal products, it has contributed to food contamination, environmental pollution and depletion of natural resources.  Grass fed cattle that are raised the way they have been evolved to, have a lower fat content and the fat is of much higher quality, containing about 5 times the amount of omega-3 fats as their grain fed counterparts.

Searching out products from pasture raised animals is worth the premium you'll pay.  Remember the tip from day 3?  It was "pay more, eat less", and that definitely applies here!  If you're looking for grass fed beef, Brookshire's now carries it at the meat counter, and Fiesta Nutrition also has some in the freezer section.  If you have the freezer space and the funds to pay up front, the best option is probably to order a share of beef from Brookshire Farm in Abbeville (not associated with Brookshire's, the grocery store!).  Mahaffey Farm, located outside of Bossier, raises pastured pork, chicken, beef and eggs, as well as organic produce.  I picked up some of their bacon at Gibson's Natural Grocer in Ruston, and it is pretty darn amazing :)  Mitchell Family Farm is located in Rayville, and they sell quality pork raised outside in the pasture.  

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 5

"Eat when you're hungry, not when you're bored."

Why do we eat food?  Well, we SHOULD eat food to nourish our bodies so that they can function.  Food is fuel.  Food is not a therapist that calms us when we are stressed or upset, it isn't a form of entertainment when we're bored, and it is not a reward for a job well done.  "Wow, I  did a great job at work today, now I deserve a sugar crash, a weakened immune system, and maybe even diabetes."  Ok, that's rather extreme, but you see the point.

Next time you are getting ready to eat something, ask yourself WHY you are eating.  Are you truly hungry?  If you aren't hungry enough to eat an apple, then you aren't hungry.  If you continue to use food as an antidepressant, you'll probably wind up depressed later on about the obesity and illness you have as a result of your over eating.  Sounds like a pretty viscous cycle.  

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 4

Oh, you thought this was food?  

"It's not food if it arrived through the window of you car."

I really don't think this one needs any explanation.  See the tips from days 1, 2 and 3 if this one confuses you.

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.

Real Food Challenge- Day 3

"Pay more, eat less."

http://economix.blogs.nytimes.com/2010/03/09/why-a-big-mac-costs-less-than-a-salad/?_r=0

You've heard it before, and it even applies to food... "you get what you pay for".  Unfortunately for us, the American food industry is focused on quantity over quality, and as consumers in this country, so are we.  I'm pretty sure we have all made food choices based on cost rather than quality.  You can buy a dozen donuts with the change you find in your car, but to fix a breakfast with organically raised fruit and eggs, you'd probably pay 3 times that amount.

Why on Earth is real food so expensive, anyway, when heavily processed foods are so cheap?!  Well, when the government subsidizes corn, soybeans and wheat, which are present in most processed foods (think corn syrup, corn starch, soy lecithin, etc) this means those items are cheaper to the consumer.  So the government tells us to limit junk food and eat more veggies, yet they continue to fund the production of crappy foods, making a cart full of Cheesy Mac, Twinkies and Doritos far more affordable than a cart full of fresh veggies and naturally raised meat.  Gee, thanks, guys.  

You guys have heard me tell you before a workout that quality trumps quantity when it comes to your reps, and the same applies to your food!  Keep this in mind next time you're grocery shopping.  Pay more... just eat a little less.  Remember the post from yesterday about nutrient density?  Well if you choose the pricier whole foods, then you don't need to eat as much to get in the nutrients you need.  So there.  

All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.