Think Before You Eat

Contributed by Renée Rainville, of Raw for Longer
Vendor at The Marketplace at Simpson Spring

Easy Steps To Eating Healthy

1. Start the day off right - drink adequate amounts of purified water, at least eight 8-ounce glasses daily. Even mild dehydration will interfere with the digestive process and aggravate several symptoms and diseases. Might I suggest Simpson Spring - One Local Source!
2. Choose organic food as much as possible to avoid pesticides, herbicides, genetically modified (GMO) foods, and irradiated food. Fresh organically grown food has more nutrient value and tastes better, and organic meats and dairy don't contain hormones and antibiotics.
3. Sprout grains, seeds and nuts at home and select whole grains when buying foods such as bread, pasta, rice, tortillas, and cereal. Whole grains provide more nutrients and fiber. About 22 natural nutrients are processed out of grains in the making of refined flour products. 'Enriched' is a misnomer since only 6 or 8 synthetic nutrients are actually returned after processing.
4.  Try to buy locally grown fresh fruits and vegetables. Sometimes it's better to eat freshly harvested local produce that isn't certified organic, rather than organic produce that was harvested before ripening and transported thousands of miles to the grocery store. If you can't grow your own produce, shop at our Marketplace, find farms in your area or ask your grocer to offer local produce.
5. Eat FRESH FISH at least twice a week. We require the nutrients found in fish and often overlook this easy health choice.
6. Essential fatty acids are necessary for good health, so eat good fats in moderation but don't avoid fat altogether. Use organic cold-pressed oil such as extra virgin olive oil for salads. Cooking requires an oil that can be heated without being denatured, so choose organic canola, grapeseed oil or coconut oil. Flax seed oil is a great addition to a breakfast smoothie. 
7. Eat RAW and minimally processed whole living food as much as possible. Foods in their natural state contain more nutrients and active enzymes. I love the versatility of the Vita-Mix blender (find a used one to purchase at a reduced cost) for preparing nutritious foods, juices, healthy desserts, and even baby food.
8. Eat a variety of nutrient-rich healthy foods. There is no single food that provides the more than 40 different nutrients we need for good health. 
9. Experiment with different foods and recipes and post your success stories on our Facebook page.

What To Avoid

• Eliminate refined sugar, high fructose corn syrup, and artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda). All contribute significantly to serious health problems.
• Salt: It is suggested you limit sodium intake to less than 2,300 mg per day - equivalent to about one teaspoon of salt. Check food labels; you'll be amazed how much sodium is added to processed foods. Substitute regular table salt for something healthier, like sea salt or Himalayan salt. I use Himalayan salt in a grinder for added mineral content.
• Coffee and sweetened beverages/juices - non-foods that have many destructive physiological consequences which cause several illnesses and chronic disease. Eat the fruit, don't drink juice - we need the fiber!
• Trans fats (hydrogenated oils); saturated fats - primarily from animal sources such as red meat, and whole milk dairy products.
• Don't microwave food or beverages.Use a toaster oven, double boiler, tea kettle, or other appliance to heat or cook food.
• Food additives: artificial colors and flavors, preservatives, MSG
• Genetically modified (GMO) foods: Unfortunately, it's not required that the consumer be notified about the presence of GMO foods. Most canola and soy is GMO, so never buy non-organic canola oil or non-organic soy products like soy milk, tofu, or soy protein powder.

Holistic Nutrition Short Cuts
Use natural plant-based digestive enzymes to enhance your digestion. Enzymes will also reduce the formation of certain digestive by-products that can lead to intestinal toxicity and autointoxication. Our ability to produce enzymes decreases as we get older, and cooking and processing destroys the enzymes that were originally part of the food. Even most organic produce doesn't have the same nutritional value that foods had several decades ago so you may consider a high quality daily multi-nutrient to supplement. Modern agricultural and food distribution practices and compromised soil, air, and water quality have degraded the nutritional content of food. Sadly, today we would have to eat much larger portions to get sufficient nutrients from our food.
Probiotics add increased levels of good bacteria to your digestive system. My preference is food-based probiotics such as water kefir or kombucha, milk kefir, kimchi and lacto-fermented vegetables however I take probiotic pills daily to supplement. 
If changing to a healthier eating lifestyle is a major shift for you, take small steps and make gradual changes. Developing new eating habits can feel overwhelming and confusing, and that may interfere with your success in making permanent changes. 

• Clean out your kitchen pantry and refrigerator to get rid of unhealthy foods. Read the label ingredients to help decide what to toss or give away.
• Eat moderate portions; remember that a serving of meat is 3 ounces - about the size of a deck of cards. A serving of pasta is about a half cup. We've become used to super-sized portions, but we're turning into a nation of sick super-sized people.
• Eat regular meals and start out the day with a nutritious breakfast. A smoothie with almond milk, fruit, protein powder and fiber is delicious and will jump start your metabolism and provide a lasting energy boost. 
• Eating six smaller meals is better than 3 large meals.
• Treat yourself! A healthy diet doesn't have to deprive you of the foods you love.
• Experiment with healthy substitutes and use moderation. I love chocolate, but I've learned to eat it in moderation and limit it to organic dark varieties. Same with chocolate chip cookies - I make them with organic ingredients including sprouted whole wheat flour, wheat germ, walnuts, agave nectar, date sugar, and chocolate chips.

What do you do to make healthy choices throughout the week? Tell me at the Marketplace or on my Facebook Page
  Renée Rainville
Health improvement and wellness services by:rRainville.comrRainvilleLLC@gmail.com