My 12 Basic Rules For Eating Healthy

Trying to eat healthy today can feel like navigating a labyrinth. Not only does what is accepted as “Healthy” seem to change from one day to the next, but our increased reliance on industrialized farm models has led to our food being produced in ways that are not appetizing at all. Maybe you have seen one of the increasing number of documentaries about food that has been released recently and been left feeling overwhelmed, thinking, what is actually ok to eat?

I have also had discussions with people who actually say, “No, please don’t tell me. I don’t want to know”, about any number of things, from the inhumane way the animal they are eating was raised  to how much poisonous pesticides are in corn syrup. I think people begin digging into this topic, and when they realize how bad 90% of the food available to them is, they feel helpless. I have had people ask me, “Well, what am I supposed to feed my family then? We have to eat something.” 

I remember  feeling the same way when I began this journey many years ago. I felt desperate and ready to throw up my hands when I started down the seemingly never ending rabbit hole hole of all the foods that were bad for me. I became interested in eating healthier before I became a mom, but once I had children I became hyper vigilant. I felt like some sort of crusader trying to protect my children from all the poisons, hormones, antibiotics and other yucky things in our food. Combining those desires with the notion of trying to make choices that would take the treatment of animals into account and the whole thing just felt impossible. So if you are feeling overwhelmed, read on, you are about to get informed and empowered.  The good news is, there are many more options available to people who are trying to go a healthier route. Many small food companies producing quality food have emerged. With this article I will sum up what is has taken me almost 15 years to learn.

Change can be hard and you may feel some inner resistance, or maybe you are all in and your family is resistant. I would advise picking one thing at at time and focusing on that for a few shopping trips. Once that feels like a habit, try another new thing. Eventually you will have made the shift.

Organic Wheat, Beans, and Rice

Go organic whenever possible. On certain crops, like wheat, beans,  and rice,  a process called desiccation is used. This is when a crop is sprayed with a chemical dessicant, of which there are many different kinds but glyphosate is one, within a week or so of harvest. This is done so that the green material all dies at the same time so all the plants are ready to harvest at once. Some people who are gluten intolerant notice freedom from symptoms when conventional wheat is replaced with organic wheat. Organic foods should not have had chemical desiccants used in their production.

Pastured Meat, Eggs, and Dairy

Most animals in our agricultural system are fed high amounts of grains, even though, in their natural diet they would eat virtually no grain. Grain fattens animals faster than their natural diet of plants (and  in chickens case, insects). Meat, eggs and dairy that come from animals that were raised on pasture are much higher in Vitamin A, Vitamin D, Vitamin B-12, Omega 3’s, and many other vitamins. I go into this in more detail in another post. I have a child who gets a rash when she eats too much conventional dairy, but is fine when she eats the pastured versions. I have given this advice to may people who have dairy sensitivities and they have had great results switching to pastured versions. Another great thing about sticking with pastured animal products is the knowledge that they were raised in fresh air and sunshine  and a diet that is their natural choice versus the idea that they were raised in confinement being fed a highly processed diet of grains. Raw milk is not available in all 50 states but if it is available in your state you may be able to find a farm to purchase it from here. Raw milk does not always mean the animals were only on pasture, so double check with the farmer. My favorite brands are Vital Farms for eggs (although we mostly eat our own eggs), Grass Milk for milk or I find a local farmer, and Kerry Gold for butter. We raise most of our own meat. I would recommend trying to buy your meat directly from a farmer and buying a whole or half an animal at a time because it will cost less per pound than at the store.  A note on grains: Americans eat too many of them! In the past, grains were eaten during times of food scarcity. They were also prepared using traditional methods like soaking and fermentation (read more about traditional food preparation methods in Nourishing Traditions, if you do not already own this book do yourself a favor and buy it) which made them easier for our bodies to digest. In many American homes today, a standard daily menu might include cereal, toast or some kind of pastry for breakfast, a sandwich for lunch, and pasta for dinner. The animal products we consume were fed grain. This is simply too much grain. And the grains we, and the animals that we consume, are eating are often full of pesticides. Reducing the amount of highly refined grains my family ate was one of the first switches I made to our diet.

Avoid Conventional Corn and Soy

Conventional corn and soy contain the most glyphosate because most of the corn and soy we grow and consume in our country is genetically modified “Round Up Ready”, which simply means that it has been genetically engineered to not die when roundup is sprayed heavily many times throughout its growing season to kill any weeds. Most processed foods contain some form of corn or soy. Almost all soda, juice, candy, salad dressing, sauce, etc. contains corn syrup. I use soy sauce, I buy organic. The simple rule of avoiding corn and soy is to simply avoid processed food. I know it  seems difficult, but remember to try to do this one tip at a time so it will not seem overwhelming.

Bone Broth

Get as much pastured bone broth into your diet as possible. You may notice when you begin buying pastured meats that they are more expensive. So stretch that roast or chicken into more than one meal by using the bones. I save all my bones and when I have about three pounds of them I make a batch of bone broth. It is easy to do. I use the broth in soups and sauces, to increase the nutrient density of rice, and I even drink it plain. If I make it with very little or no salt I can sneak it into smoothies without anyone noticing. Bone broth is full of vitamins and minerals and it restores and replenishes your body. It has endless benefits. I always ramp up our broth intake in the Fall to help us weather the cold and flu season better.

High Quality Cod Liver Oil Supplement

This is another thing we ramp up on during the Winter (I give it to my kids once a week in the colder months) and after an illness. I also give this when one of my children experiences a high fever because it is extremely high in vitamin A and fevers deplete this important vitamin from our bodies. Blue Pastures is my favorite brand. I put a little of this cod liver oil on the end of a spoon and then put some raw honey on top, my children will take this no problem. There are also capsules available if you would prefer those, I just have a hard time getting my little ones to swallow a pill. When I am nursing a baby who is too young for honey I make sure I take a little cod liver oil so they get the health benefits in my breast milk.

Salad With As Many Meals As Possible

If you don’t love salad, learn to love it, and teach your children to love it too! One thing I enjoy about it is that it is an easy addition to a meal. There are so many variations to salad. Find a few ways that your family will enjoy it. Also, stay away from bottled dressings. Many of them have ingredients that are not very healthy and it is super easy to whip up homemade dressings. (Here are the recipes for a homemade ranch and a soy-balsamic that are staples in our house)You can make some at the beginning of the week and use it all week long. Don’t be stuck on the idea that salad should just be for lunch or dinner, it can also be for breakfast. One of my favorite ways to eat eggs is runny sunny side up on plain greens with salt and pepper.

Vita-Mineral Green

This stuff is absolutely chock full of all kinds of vitamins and minerals. It is my favorite supplement and I can feel an immediate difference when I use it. My favorite way to take it is with about an ounce or two of orange juice, but is is also good in smoothies and I have mixed it into my almond butter balls as well. I have recommended this to many people and they have always been happy with the results.

Probiotics and Fermented Foods

Most of us do not have the diversity in our gut that our ancestors did. More and more research on gut health is pointing to the strong connection between the health and diversity of the bacteria in our gut and our overall health, even our mental health! Many of us have taken antibiotics, which will ravage gut bacteria. Taking a good probiotic supplement  and eating foods that contains high levels of healthy bacteria like yogurt, kefir, fermented pickles, Kim chi, and sauerkraut, will help restore balance in your gut. Kombucha is a good fermented drink and there are more and more lacto-fermented beverages coming out all the time, or you can make your own. Colonizing your gut with good bacteria and then feeding those bacteria the foods they like (high fiber vegetables) will increase their numbers in your intestinal tract and increase your overall health.

Grow Your Own Food

Yes, eating mostly organic produce, grains, and legumes and pastured animal products can get expensive. So why not grow a few things for yourself? You can save money and it is fun to do as a family. You can do this in containers if you do not have a lot of space. You can also raise an animal or two for meat, milk, or eggs. Many cities and towns allow pygmy goats and chickens. Check your city ordinances and also make sure it is ok with your home owners association. There is a movement to replace lawns with vegetable gardens, maybe you can be the first one in your neighborhood to try this. You could also spearhead a community garden effort in your neighborhood. The problem with our current food system is that it has gotten too large and people have become too far removed. If you can’t grow it yourself, find a local farmer to patronize or join a CSA. Make sure the farmer you are buying your vegetables from does not use pesticides.

Eat Seasonally

We eat what is in season. I do not buy apples in the Spring and I do not buy tomatoes in the Winter. If you buy seasonally you always get the freshest food at the best price. You also give your body rest periods from certain food so that you do not develop sensitivities that can sometimes occur from simply putting too much of one food into your body. When you are trying to eat organically, buying seasonally can off-set some of the cost.

Buy Dry Goods In Bulk

Again, buying organic foods will cost more, but if you find a good source to purchase dry goods like rice, beans, lentils, coconut, oats, nuts, etc. , and buy them in bulk, you will be able to save money. There are also companies like Azure Standard that allow you to make an order online or over the phone and then pick them up at a predesignated location.

Limit Sugar Intake

We eat a lot of sugar in this country. It is an addictive substance that has the potential for major health consequences if it is abused. It truly has the same effect on our brain chemistry as certain illicit drugs. Think about the way a child acts when they get all sugared up. First the euphoria, then the crash, then the next day what almost seems like withdrawal symptoms. Sugar should be treated with caution. We avoid corn syrup completely and white sugar almost completely. We use honey, maple syrup, sucanat (a less refined sugar made from evaporated cane juice) and occasionally brown sugar when we are baking. I also use things like mashed bananas, apple sauce, or dates to sweeten things. This is difficult with children because it seems like everywhere you go people want to give them candy and sweets. This is how we handle it: at home we eat how we eat. I don’t keep a lot of sweets in the house. If we go to a friend or family members house and they are offered sweets or the cashier at the market offers them a sucker, we go ahead and partake in it. I think the habits we establish at home are more likely to be what influences them and I also think if I make too big of a deal out of it they will most likely rebel against it when they are older.

The way the American population is currently eating as a whole is obviously flawed- as proven by the high levels of obesity and disease that are occurring more and more frequently, and that are now showing up at younger and younger ages. Putting bad food into your body makes it difficult for your natural defenses and systems to function properly. If you put the wrong kind of fuel, or something that is not considered to be fuel at all, into the gas tank of your car the car would not run properly or it would break down. Our bodies are no different. Most of the fad diets out there today (the whole 30, paleo, keto, zone, vegan, etc.) work mostly because they encourage you to eat real food. Stay off of those inside aisles at the grocery store and stick with food that is as close to its least processed form as you can get. These foods are what your body was designed to eat and what will help it to function optimally. I have not taken antibiotics in 15 years and my four children have never taken them. I am grateful we have access to them if they are necessary for us, but so far we have not gotten an illness in our household that warranted their use. Our bodies are designed to fight illness, to heal, and to function, if we give them the right fuel.

Go ahead. Take it one step at a time. They say it takes 30 days to form a new habit. Try one tip a month  and take control of your health. You can do it!

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I hope these tips are helpful and valuable to you! Do you have any tips  you would like people to know about that you do not see in this article? I would love to hear from you!