Eating Whole Foods and getting back into the Kitchen
In a world of trending diets, detoxing challenges and social media self- identified health ‘authorities’, it can be difficult to make sense of all the noise and decide what nutritional pathway is best for you. Despite the varying science and ideologies supporting differing approaches to eating...vegetarianism, veganism, paleo etc...one thing the experts do seem to agree on is, we should all eat more Whole Foods that are as close to their natural state as possible. Food contains information that speaks to our genes and mounting evidence supports that establishing a healthy diet rich in Whole Foods, is one of the most powerful tools at our disposal when it comes to the quest of avoiding chronic disease and fighting off premature ageing.
So what exactly are Whole Foods and why should we be eating more of them? Well Whole Foods are real foods. Minimally processed. Without additives. Grown and raised in nature. Fruits, vegetables, whole grains, legumes and animal products. The term unprocessed is a tricky one to utilize though when it comes to discussing food production. Most foods purchased in the supermarket have undergone some form of processing, whether it’s washing, chopping, drying, freezing or canning. And that’s not all necessarily bad but important to be cognizant of. There’s a big difference between minimally processed and ultra processed foods. Extra Virgin Olive oil (which has wonderful health benefits) for example, has undergone some processing for production. The only way to avoid processing altogether is to grow your own food or buy directly from small scale farmers or growers. The reality for many foods is that the greater the degree of processing and refining, the greater the likelihood of decreasing nutritional value. So an apple for simple example, that has been picked then factory washed and waxed, before sitting in cold storage for weeks or months prior to sale, is not going to have the same nutritional profile as that of an organically grown apple, picked and eaten straight from the tree.
A diet of minimally processed foods, close to their natural state, dominated by plants is absolutely associated with better health. Fruits and vegetables packed with phytochemicals and rich in fibre, eaten soon after harvesting are undoubtedly good for us. The health benefits are then further enhanced by choosing organic, seasonally grown produce from healthy soil. Grass fed, free range ethically raised animals or wild caught sustainable seafood produces a far superior product nutritionally. And most importantly, food grown and raised in this way just tastes better. In a busy modern world however, where most of us reside in cities, it’s obviously not possible to be eating straight from the earth or waters, obtaining eggs from pasture or meat direct from the farmer each day… but I think it’s important for us to remind ourselves that really is gold standard.
Carbohydrates tend to be vilified a great deal these days but It’s not as straight forward as carbs just being bad! Processed carbs in the form of white breads, cakes and pasta offer very little nutritional benefit, and are additionally often made with highly processed oils and sugars. Many of us are beginning to recognize the potential digestive issues associated with gluten and processed carbs are considered inflammatory but carbohydrates in plants are a vital nutrient for long term health. In the form of fruit and veg, nuts and seeds which are full of fibre, vitamins, minerals and phytochemicals, carbs are beneficial. The complex carbs take time to digest, raising blood sugar slowly for sustained energy production. In contrast, when you eat simple carbs, whether as sugar or starch, they pass quickly through the gut into the bloodstream, spiking blood sugar levels, resulting in insulin release which over time for some, can result in insulin resistance, leading to chronic disease. So eat the whole fruit and veg. Skin and all.
Whole Foods provide us with good fats like omega 3 oils in fatty fish, some nuts and seeds. Monounsaturated fats too found in avocados and some nuts are considered highly desirable for overall health but particularly cognitive and cardiovascular health. Avoiding regular consumption of unhealthy trans fats ubiquitous in packaged supermarket goods is probably one of the best moves you can make for your health. Just look at the labeling on some of these products and notice how many ingredients are in them that you don’t even recognize as food! Ditch sugary breakfast cereals, white supermarket bread, fruit juice, biscuits, cakes, chips, chocolates and processed meats. Or save them for occasional treats.
Prioritising a Whole Foods diet does mean that we need to spend more time engaged in procuring our food and cooking it. Heading to farmers markets, growing some greens in the backyard, planning, preparing and cooking food takes more time. The trick is to learn to enjoy it. Many of us have turned food procurement into a chore. And no wonder really. Attending the supermarket and cooking or reheating the same old uninspired recipes with lacklustre, sugar, salt or chemical laden products is no fun for anyone. Attending your local community farmers market and connecting with the providers in the sunshine and fresh air and leaving inspired with seasonal produce on the other hand, could be one of the highlights of your week. It is for me anyway.
Simply understanding the importance of eating a largely Whole Foods diet isn't enough however. For many of us to support change, we have to cook. The feeling of being overwhelmed when we expect that special and expensive ingredients or master cooking skills are required to jazz up our Whole Food can be a real barrier. This simply need not be the case though. Never has it been so easy to access blogs, ebooks and social media feeds with awesome information about how to simply cook and enjoy more Whole Foods. I’ll be sharing lots of my favourite resources within my newsletters and Instagram posts. Things like embracing healthy fats and learning to cook with more herbs and spices can make a huge difference. Maybe try your hand at pickling or fermentation or sprouting seeds, nuts and legumes. Get an overnight veg or bone broth happening on the weekend (you’ll never want to go back to supermarket brands again).
Slow it down. Pour a glass of red, put on some music, and re-discover the joy. Be in the moment. Experiment with new recipes and flavours. Get the kids involved (says the childless woman 😉) and then sit down to enjoy it or pack it up and take a picnic outside. Eating should be a celebration.
Easy right? Maybe not easy but definitely achievable and one of the most important things we can be doing for ourselves and our families. Be part of the food revolution. Follow the lead of the centenarians living in the Blue Zones. Seek out local, organic where you can, sustainable and ethically grown plants and animals, cook more at home, slowly and mindfully enjoy your food with loved ones. But… don’t be too hard on yourself. Feelings of guilt and shame around eating can be just as harmful as eating an unhealthy diet. Remember the mind-body link and make decisions based on what feels right for you.
Respect to the farmers and growers.
A delicious recipe inspired by Mark Jensen’s The Urban Cook
Sauté of Fresh Spring Peas and Beans in Lemon Butter
Ingredients:
200g snow peas
200g sugar snap peas
100g shelled peas (frozen if you like)
200g green round beans
A handful of sprouts (eg. snow pea, sunflower)
1 tsp crushed garlic
100g organic butter
2 ½ tsp fresh lemon juice
150g fresh ricotta cheese
Finely grated lemon zest
1 tbs chopped parsley
2 tsp chopped oregano
1 long red chili, seeded and chopped
Method:
Prepare peas and beans and add to a pot of salted boiling water to cook for 2 mins at most.
Drain and refresh in iced water.
Pour vegetables into a colander and shake dry.
Heat butter in a pan over high heat. Add the garlic then the vegetables, tossing them in the pan.
Add the lemon juice and season with black pepper.
Transfer to a serving plate and crumble the ricotta over, scatter herbs, lemon zest and chili.
Enjoy x
*I’m a passionate life long student and my blog posts intend to share information only. If something peaks your interest, I encourage you to do your own research, and seek further advice and support through your health and wellness providers.
if you’d like to consult with me, please get in touch.*
