Incorporate Nutrient Dense Food into Your Life: A Simple Approach
PROBLEMATIC PROCESSED FOOD
Walking through a standard American grocery store, you will notice the vast majority of the aisles are full of pre-packaged foods with an ingredient list full of unrecognizable items. Many people pay no attention to this. Instead they fall for the beautiful colors on the box, the marketing slogan’s describing the health benefits of this non-food item, the celebrity endorsing the product, and the entire cart becomes full of non-nutritive processed chemical foods.
What is a processed food anyway? Any food that is not in its original form is processed in some way. Any food that you don’t pick from the bush, vine, ground, or tree is probably processed in various ways. When you take whole grains, put them through a grinding process, the nutrients are completely removed and turned into white flour. Then, what was a whole grain is now transformed into a variety of Kellogg’s most popular cereals with additives, food dyes, other chemicals, more refined sugars, synthetic vitamins, and preservatives to keep the food on the shelf for a very long time. Longer shelf life equals greater profit potential.
This is so far from the natural way of eating, not to mention a complicated process costing ample amounts of money with little nutritive value. Think of all the food products sitting on shelves, the marketing teams creating expensive selling strategies for a non-nutritive food that you don’t need. Sadly, real food has been transformed into something unrecognizable. Powders, gummies, and bars are now the vision of nutrition, meanwhile the vibrantly colored produce section sits without an ad campaign, yet full of ACTUAL nutrition for the body to thrive on.
CALORIC DENSITY VS. NUTRIENT DENSITY
In 2007, I took a class on the Science of Nutrition at Living Light Culinary Institute in Fort Bragg, California. The following information in this post comes directly from that very informative workshop. It was led by two chiropractic doctors who had been researching raw foods, as well as eating a raw food diet for many years. They are still in practice today, have been eating a raw food diet for 30 years, and continue to teach courses at Raw Food Education if you are interested in learning more.
There is a big difference between caloric density and nutrient density. The processed foods are calorically dense, meaning they are high in calories, however they lack complete nutrition. Imagine craving a bag of salty potato chips and you eat the entire bag! That bag has a ton of calories, yet the nutrition level is low which may leave you feeling hungry. You may not feel satisfied and now you’re searching through the pantry for another crunchy snack. In other words you’ve consumed a boat load of calories without much nutrition. Your body is essentially starving for actual nutrition.
However, whole fruits and vegetables are low in calories but very nutrient dense. They are loaded with vitamins, minerals, phytonutrients, antioxidants, carbohydrates, fats, proteins, as well as high levels of water, which means you can eat much more of them without consuming too many calories. Eating real foods will also keep the body satiated. Because they are loaded with the proper nutrition, you won’t be left feeling hungry. The next time you are craving those crunchy chips, try cutting up some celery with your favorite whole-food spread and see if you are satisfied.
COOKED VERSUS RAW
There’s a lot of controversy around which method of eating fruits and vegetables is best for the body. If you have been eating everything cooked your entire life, then switching to raw foods might be a bit of shock on your system and you may need time to adjust.
Foods in their natural or raw state are easier for the body to digest. They have a higher water content and are loaded with digestive enzymes which make digestion quicker. Cooking food de-activates the digestive enzymes needed for digestion and proper cellular utilization.
If you like cooked foods, especially cooked vegetables, try steaming or boiling them instead. Although the digestive enzymes may not be as readily available, the nutrition levels are higher when foods are cooked in this way.
For example, use the color of foods as a guide. If you take a head of broccoli, chop it up into smaller pieces, roast them in the oven at 400 degrees, what do they look like when you pull them out? They are really dark in color, shriveled up, without as much water content. Then you season it every which way from Sunday so it tastes good, maybe douse it with oil, another calorically dense food. It has not only lost its vibrant green color, but it has also lost a lot of nutrition for your body. You might think it tastes better, but is it optimal?
Now take that same head of broccoli, chop it up into smaller pieces and steam it for 3-5 minutes. Wow! Look at the color, right? Bright green, still firm, water content is still in tact, yet it’s easier to chew. Add a flavorful dressing and you have yourself a low caloric meal jam packed with nutrition.
You might be thinking, but that doesn’t sound appealing at all! And it might not be if you are used to eating fried, greasy, cooked meals full of the wrong fats and high levels of salt. It will take time for your taste buds to adjust to what food actually tastes like. Give it some time and see what happens!
PROTEIN MYTH
The number one question asked of plant eaters is, “How do you get your protein?” This idea that we need a lot of animal protein has been drilled into us for decades. If you repeat the same thing long enough, people tend to believe it. Remember that marketing campaign mentioned above for processed foods, the meat and dairy industry spend lots of money on marketing for protein.
The question should not be how are you going to get your protein, it should be, how much protein do you actually need? Are there dangers to eating too much protein? According to The Wendt Doctrine, a study conducted for over 30 years in Germany, discovered that too much protein clogs the basement membranes of capillaries and cells, inhibits proper oxygen into the cell, as well as eliminating waste out of the cell. This results in cell damage, the clogging of pores, and degeneration.
In the 1950’s, Dr. William Rose conducted a series of studies to determine the proper amino acid requirements of humans and a safe level of protein for the body. He discovered the 8 amino acids the human body needs are found in plant foods. His findings also suggest that we only need about 2.5% of our daily calories to come from proteins. He actually doubled that finding to 5% to be on the safe side.
The truth is, you will get lots of protein from PLANTS. The percentage of calories from protein is extremely high in the dark green leafy vegetables. Spinach, watercress, kale, and broccoli are almost 50% protein. Most vegetables also contain a high level of protein. Even fruits contain small levels of protein. Legumes contain higher levels of protein, as well as nuts and seeds.
CALCIUM
Calcium is the next question people ask. “If you don’t drink milk, where do you get your calcium?” Where do you think this came from? Again, the dairy industry and the lobbying power in Washington DC have done a magnificent job convincing the public that milk is the only product essential to the health of your bones. There is never a discussion about other possible calcium rich foods. Although milk may have large amounts of calcium, is it the best choice? That is debatable.
Calcium is the most abundant mineral in the human body and 99% of it is stored in your bones and in your teeth. Your blood needs to maintain a narrow pH range between 7.35-7.45, which is slightly alkaline. If the blood becomes too acidic due to dietary choices, the body will remove calcium from your bones and deliver it to the blood to maintain proper pH levels.
If you are eating lots of calcium, but also consuming calcium inhibiting foods, chances are you are not absorbing as much calcium as you think. Here is a list of foods that contribute to a negative calcium balance.
Excess animal proteins
Caffeine
Sodium
White refined sugar
Alcohol
Nicotine
Oxalic and Phytic Acids
This explains why Osteoporosis is so high in the United States. So many people are consuming the Standard American Diet which is high in animal proteins, salt, and refined foods. These foods cause acid levels to rise in the body which leaches calcium from the bones and teeth just to save the pH level of your blood, which is priority number one.
Eating foods high in absorbable calcium and eliminating the as many of the above foods as you can, will help your body absorb the right amount of calcium. Here are a few plant food items containing high levels of available calcium.
Chinese (Napa) Cabbage
Bok Choy
Kale
Broccoli
Kelp
Endive
Sesame Seeds/Tahini
Almonds, Brazil Nuts
Certain Beans and Legumes
Raw or Dried Figs
Oranges, blackberries, raspberries
ACRYLAMIDE
Acrylamide is a known toxic chemical agent which is said to be carcinogenic to humans. It is formed when high starchy vegetables containing the amino acid asparagine are heated to temperatures higher than 248 F. The result is acrylamide which is also referred to as the Maillard Reaction. It is responsible for the browning of food. Acrylamide is also found in plastics, water treatment, and as a cosmetic additive just to name a few.
The potato has one of the highest levels of acrylamide when cooked above 248 F. This includes french fries, potato chips, and baked potatoes. However, what is most interesting is the potato has zero levels of acrylamide when steamed or boiled. If you love potatoes and really don’t want to eliminate them from your diet, try steaming them or boiling them instead. You can even mash them up afterwards and create a very tasty mashed potato with your favorite herbs and spices.
This potential cancer causer is another great reason to incorporate as many raw foods and vegetables into your diet as possible. You don’t have to worry about what negative chemical reaction you could be creating in your very own kitchen. Food is truly chemistry. Most people don’t think of it in this way, but it is. Even something as simple as soaking nuts, grains, legumes, and seeds, not only hydrates them making them more digestible when sprouted, but it removes the enzyme inhibitors making them much easier on your digestive system.
TIPS FOR TRAVEL, HOLIDAYS, AND EATING OUT
With the holidays right around the corner, upcoming travel plans to see loved ones, and the festive holiday parties you might be attending may leave you wondering how you can incorporate nutrient dense foods into your diet during this time of over eating! The holidays are such a fun spirited time of year, so here is a list of suggestions that might help you navigate through the temptation to over indulge in holiday foods.
Always have a healthy snack option with you. If you are going out for an extended period of time, never leave the house without something to satisfy you nutritionally if you are in a pinch. You never know when you’ll get tied up in traffic, stalled in a meeting, or surrounded by unhealthy food options. Having something that can tied you over and leave you feeling satisfied will help tremendously.
Carry fruits or your favorite raw veggies, raw nuts or seeds, dates, or figs. If you are traveling on a plane, make a meal you know you can eat. We all know the airlines don’t offer much of anything anymore, so always be prepared. If you are a raw foodie and you like dehydrating, make a large batch of your favorite crackers that can be stored in your pantry for a long time. Kale chips are fun and easy to make in the dehydrator too. Carry a bag with you and you’ll be loving life when you get hungry! Just make sure you carry tooth picks or floss with you when bits of kale stick to your teeth!
Ask to bring something to that holiday gathering. Offering to bring something can make your life a lot easier because you’ll have a healthier option to eat. Make a huge salad chopped full of all kinds of raw veggies. Make a tasty dressing that you know everyone will love. What about a plant based appetizer, maybe a variety of colorful chopped raw veggies and a couple of different spreads that most people will eat.
Hydrate yourself with plenty of good water which can often fill you up so you don’t feel hungry. If you feel like eating some fun festive food, go for it, just do it minimally without over eating. Over eating not only makes your stomach feel horrible, but it slows down digestion and will make you feel exhausted. It’s common to hear that tryptophan in turkey makes everyone tired after a Thanksgiving meal. Could it be the fact that most of us just eat way too much!!
What to order when you eat out. Eating out can be tough because everything is dripping in cooked oils and toppled with way too much salt. Depending on where you live, you might have a ton of fabulous options or none at all. However, you can usually find something that will work. There are always salads and the sides can be a good way to go, especially if there really is nothing on the menu. Remember, sticking with whole food items will be much easier on your digestive system than a big bowl of creamy pasta.
You can order a salad and add a side or two to feel more satiated. You can even ask the server if the chef can create a plant based option for you, if none are available. They usually will! Asian and Mexican are great options for plant based meals. There’s plenty of whole grain rice, veggies, whole beans, raw pico de gallo, guacamole, green leafy’s, and veggie sushi rolls are the best.
Create simple raw food desserts. Don’t be afraid of the word Raw when making sweet treats. It will actually be much easier to make than traditional baking because zero cooking is required. There are no refined sugars or processed flours either. Do a quick search for something that looks appealing to you. There are plenty to choose from!
Most of these items will have dates and nuts that create a crust, cookie, ball, or bar. You can add cocoa powder, shredded coconut, cacao nibs, and peppermint extract for a minty holiday flare. Blending up a filling for a pie, tart, or cheese cake is also incredibly easy. You’ll be amazed at how delicious such simple ingredients can be!