My brother and my mom working in the garden. |
I was going through old emails today, and I came across this list that my mom wrote. She emailed it to a friend awhile back who was interested in changing her family's diet but didn't know where to begin. I saved this list because I liked it and thought it was very good. I'm sharing it on my blog in hopes that it benefits others.
Nutritional Healing
These
are my top recommendations for where to begin:
1. Learn to make bone broth
and incorporate more soups into your meal planning. Bone broth is immune
boosting. It is rich in minerals, gelatin and other nutrients that are extremely
beneficial to your health. (Two resources I highly recommend are the book Nourishing
Traditions –see the section on soups and The Healthy Home Economist website
thehealthyhomeeconomist.com see recipes
and videos section)
2. STOP drinking pasteurized
milk. Buy raw milk and consume it plain or as homemade yogurt or kefir. (Kefir
is extremely easy to make. We like it in smoothies and drink one almost every
day. I know that
the raw milk is more expensive… but we are able
to afford it because of the money we save not buying processed foods.)
3. STOP buying as many
processed foods as you can. Begin transitioning into buying only single
ingredients: vegetables, fruit, meat, butter, good oils, dried beans, etc. Make
oatmeal or granola instead of boxed breakfast cereal. Make your own salad
dressing, mayonnaise, catsup, mustard, etc..
4. Eat free-range, pastured
chicken eggs as a low-cost alternative to meat.
5. Buy grains in the most
natural state you can afford. (Start with brown rice, oatmeal…down the road,
consider getting a grain mill and grinding your own wheat and corn flour. A grain
mill is a great investment. It will pay off in the long run.) Eventually you
can learn to make sourdough bread instead of yeast bread. Traditional cultures
used natural yeast from the air (i.e. “sourdough starter”) to leaven their
bread…industrial yeast is a modern invention and is less digestible.
6. Soak your beans and
grains according to the directions in Nourishing Traditions or on The
Healthy Home Economist website.
7. Even if you’re not
grinding your own flour, whenever possible make your baked goods with whole
ingredients, don’t buy boxed mixes or pre-made baked goods! (bread, cookies,
muffins, pancakes, etc.)
8. STOP using refined oils
such as corn, vegetable (which is really soybean) and canola oil! Use only
extra-virgin olive oil, coconut oil, butter, and (down the road when you can
make it yourself) tallow or lard. I usually buy my coconut oil by the gallon
and order with a group to save on shipping.
9. Replace refined salt with
ancient sea salt. Your body needs the minerals and micro-nutrients that are
found in ancient sea salt. It is refined white salt that has given salt a bad
reputation. Even white sea salt is refined. Only use ancient sea salt, which
will be speckled pink or gray in color. I buy it from a co-op in bulk.
10. Replace refined white sugar with raw honey,
succanat, or rapadura. Natural sweeteners have not had the nutrients removed…so
you are getting nutrition along with the sweetness. Beware of Agave…which is
being touted as a healthy sweetener but is highly refined. (I get raw honey
from a local farmer and I buy succanat from a co-op in bulk) Even natural
sweeteners need to be used in moderation…no more the 2-3 Tablespoons per day.
(One other healthy natural sweetener is stevia leaf which is nice in herbal
tea…again be careful because the green leaf stevia is much better than the
white powder because it is less refined)
11. There are many
wonderful herbal teas that nourish and strengthen the body. Herbal teas can be used as vitamin supplements. I highly recommend
the Bulk Herb Store. Check them out at thebulkherbstore.com.
12. Learn to make naturally fermented drinks (such as kombucha and water kefir/natural soda pop) and naturally fermented vegetables (such as sauerkraut and salsa). These will be amazingly healing to the gut due to the large amounts of enzymes, probiotics and micronutrients. They also rid the body of toxins.
12. Learn to make naturally fermented drinks (such as kombucha and water kefir/natural soda pop) and naturally fermented vegetables (such as sauerkraut and salsa). These will be amazingly healing to the gut due to the large amounts of enzymes, probiotics and micronutrients. They also rid the body of toxins.
Just
think…baby steps! Each step you take is an investment in your health.
Many
blessings,
Cathi