“The doctor of the future will give no medicine, but will interest his or her patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.” – Thomas Edison
‘8 out of the 10 most frequently diagnosed diseases today are lifestyle and diet related. Most of us weren’t born with conditions like obesity, cancer, heart disease, and diabetes, but develop them through poor dietary and lifestyle choices.’ - Dr. Asa Andrew
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The human body regenerates itself about 1 percent every day, which means that the sum total of the food you ate over the last few years determines the body you have today. Of course there are genetic factors that can predispose a person to disease and obesity, but for the most part we eat and lifestyle our way into illness and we can eat and lifestyle our way into health.
You may say, “Well if I have to die of something, it might as well be tasty!” But health isn’t about just living longer! Sure, you will live much longer, but you’ll also live better. You’ll live a fuller life, and it’ll still be tasty. Nobody is going to make you get well, but if you are choosing to take responsibility for your health, and you want to get rid of illness, lose a ton of weight, and build lean muscle, then read on!
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Here are the rules to live and eat by:
Rule 1. Remove refined grains, ‘whole grains’, and refined sugars from your diet. Refined grains contribute to nearly every chronic disease in modern civilization.
It is universally agreed in the nutrition community that refined, processed carbohydrates are the worst things to eat on the entire planet. Let’s try eating real food instead. Refined grains are things like white or wheat bread, rice, cereal, pasta, and fried food with breading. If weight loss is not a concern, small quantities of intact grains are great. Whole intact grains are things you can picture in nature, like oats, barley, brown rice, quinoa (sort of), and faro. Sprouted grain breads like Ezekiel 4:9 can be OK in moderation.
Rule 2. Eat super-healthy foods. A healthy diet will consist of equal portions of each macronutrient (we’re talking calories, not volume). That means 1/3 low-glycemic carbs, 1/3 healthy fats, and 1/3 healthy protein. The modern diet tends to consist of low fat or trans fat foods, poor processed proteins, and poor processed carbs. The most successful eaters keep it simple. Mix and match from these three groups:
Proteins:
Organic Grass-fed beef. Lamb, buffalo, etc. are great too.
Chicken or turkey. Boneless thighs are a great inexpensive option.
Wild Caught cold-water Fish. (salmon, tuna, tilapia, mahi-mahi, etc.)
Organic Free Range Eggs – God created the egg whole for a reason! Egg yolks from quality sources are amazing at lowering cholesterol, triglycerides, and blood pressure.
Pure Whey Protein (Make sure there’s no added junk, like sucralose or fructose. There’s some great Stevia sweetened options, or just get pure whey isolate).
Nuts, Seeds, and legumes
Try to eat only organic animal products. Dairy is not necessary and better sources of calcium are leafy greens, legumes, and fish. If you must have cheese, go with a grass-fed, raw milk, or goat cheese.
Carbohydrates:
Most vegetables. Broccoli, asparagus, cauliflower, Brussels sprouts, carrots, garlic, spinach, kale, onion, mushrooms, leafy greens, sprouts, etc.
Sweet potatoes
Berries
Some other fruits (apples, grapefruit, lemon/lime) Many fruits, like bananas, are extremely high in sugar, so be careful to select good low-glycemic fruits.
Whole intact grains – (in small quantities)
This includes oats, barley, brown rice, quinoa (sort of), and faro. White rice is not a whole grain. If you’re looking to lose weight, you’re best off removing grains completely. Whole wheat doesn’t count. Removing refined grains and sugars is the best thing you can do for your health besides quitting smoking.
Raw vegetable juice.
Beans Lentils, black beans, and chickpeas are my favorite. Make sure to rinse and drain your beans.
*A note about fat* Fat does not make you fat! The low-fat craze in America corresponds with dramatic spikes in obesity and disease. Saturated fats from healthy sources reduce risk of heart disease, strengthen bones, and improve brain and immune system function. We eat tons of saturated fat and cholesterol, yet Laura’s cholesterol is 23 LDL 76 HDL. It’s processed carbohydrates that primarily raise bad cholesterol.
Fats:
Organic eggs and meats
Coconut oil (for cooking)
Organic pastured butter. (for cooking)
Coconut milk
Fish
Avocados
Healthy oils – Extra virgin olive oil, flaxseed oil, fish oils. Don’t cook with any oils besides coconut oil and organic butter, especially not canola oil or olive oil, which become hydrogenated when cooked and produce trans fats.
Nuts and Seeds – Almond butter is my favorite! Make sure the ingredients are just nuts. Nothing else. Peanuts are not a nut and have a reputation for being acidic, and pesticide and mold laden.
Other good foods: fresh guacamole, fresh salsa (no sugar added), apple cider or balsamic vinegar, sea salt, garlic, and other spices/herbs.
Rule 3. Don’t Drink Calories. If its not water, black coffee, or tea, then its not a drink, its food. Drink two glasses of filtered water right after you wake up, even before you eat anything. The exception is 1 glass of dry red wine for ladies and 1-2 for gentlemen to prevent heart disease, cancer, and aid sports recovery.
We’re undecided on coffee. I’m in love with the stuff but studies say 90% of Americans have adrenal fatigue from stress and stimulants so I’m considering giving it up. If you do stick with coffee, absolutely don’t add creamer, agave nectar, or other sweeteners. Stevia, xylitol, protein powder, cinnamon, and coconut milk are great additions.
Rule 4. Eat whatever you want 2 meals a week. Never cheat out of convenience or lack of planning. An indulgence should always be a special occasion! Aim for just 2 cheat meals a week, which would account for 10% of your total meals if you ate 3 meals a day. You’re body is resilient enough to recover from this amount of junk. It can actually help you lose weight by managing your metabolism, and most importantly keep you sane.
Recipe Examples:
So how do you actually eat healthy, instead of just knowing that you should eat healthy? Create a meal plan, constructed with super healthy foods that you enjoy eating. If you don’t love the foods you’re eating, you’ll fall off the wagon real fast. The key is to stock the kitchen with only healthy options, so that when it comes time to eat the choice is already made for you and you don’t have to muster up the discipline.
Sample meal plans:
Breakfast
Eggs with spinach and black beans. (This is our most common breakfast because it’s fast, delicious, healthy, and cheap)
Omelets/frittatas with veggies
Breakfast stir-fry with sweet potatoes, onions, garlic, eggs, etc
Protein shake
Steel cut oats (or rolled oats) with all the fixins (nuts, cinnamon, extra dark chocolate, protein powder)
Lunch:
Huge cancer fighting salad
Coconut Thai curry stir-fry with vegetables, fresh basil, chicken, and canned coconut milk.
Snacks:
Apple and almond butter
Homemade protein shake w/ whey protein, almond butter, coconut milk, frozen or fresh fruit, etc
Fruit and Nuts
Dinner:
Grass fed beef or Turkey Chili
Almond flour crusted chicken
Oven baked vegetables and sweet potato
Dessert:
Sugar and flour free Cookie Dough
Almond Flour Cookies
Berries and dark chocolate (at least 70 percent)
Bonus tips for the uber health-nuts:
- Eat at least 3-5 meals a day and make sure to have a protein rich breakfast within 30 minutes of waking. Stay hydrated throughout the day, drinking ½ your weight in ounces, with two glasses of water immediately upon waking. That would be at least 75oz for a 150lb person. This alone can help you lose tons of fat.
- Try a partial fast once a week. Drink only water for 18 hours, replace 2 meals with vegetable juice, etc. This will give your body a chance to detoxify and prevent protein uptake down-regulation. Kind of a reverse cheat day.
- How to eat out: Its tough to eat healthy at restaurants! Even if you pick healthy food items, restaurants often don’t get their food from good sources. Our favorite place to eat out is Whole Foods, since you can get a fast, healthy, and delicious meal for about $6.00. Chipotle is surprisingly healthy at $6.25 if you skip the tortilla and rice. I order a salad with black bean, peppers and onions, chicken, guacamole, and salsa. Yum! Restaurants will often let you substitute rice or bread for vegetables. It may cost a dollar extra but consider it your six-pack tax!
- It's not just food that can contribute to your daily toxin intake. Toothpaste, deodorant, body wash, shampoo, soap, conditioner, face-wash, shaving cream, chlorinated water, etc. are all full of harmful chemicals that suppress your immune system and cause weight gain. Switch to organic versions without heavy metals like aluminum, and lauryl sulfate, chlorine, butane, propane, etc.
If all this seems way too complicated, just do this: Drink tons of water, eat vegetables, organic grass-fed or pastured meats, nuts and beans, and some low-sugar fruits and intact grains in moderation.
Top things to avoid:
- High fructose corn syrup and processed sugars
- Processed wheat and white flour
- Trans fats – Almost any oil besides organic butter and coconut oil cooked at high temperatures (fried) produces trans fats. Even if the label says “0g trans fat”
- Soy products
- Soft drinks
- Unfiltered tap water
- Non-organic dairy and meat products. Eat only grass-fed beef and cage-free chicken and eggs.
- Scavengers, including pork and shellfish.
- Artificial sweeteners
Happy eating!
