Shannon Doleac
What’s all this buzz about real food? Are you ready for clarity on the ins and outs of the food choices we make?
Great, I’m here to guide you!
Real food is simple, but it’s not always easy to understand. Every day we are bombarded with conflicting nutrition advice and the latest diet trends. These messages can feel overwhelming to say the least.
What if you could break free from the rollercoaster ride the media takes us on; trading in overwhelm for empowerment?
My goal with this guide is to walk you through the definition of real food, the reasons for its importance, where to find it, and considerations for who may benefit from REAL FOOD and the journey towards peak potential.
Real food is food that is found in nature; growing and living on a farm, in the forest, in the grasslands, in the ocean, in the rivers, or in your backyard garden.
Real food is whole, unprocessed (or minimally processed) and we recognize exactly where it came from. (You can picture an apple hanging from an apple tree. What about an apple strudel pop-tart?)
Nothing’s been added or taken away. It doesn’t need a package or a label because it contains ONE ingredient!
Consider the foods eaten 10,000 years ago. The ancestral bites; the food the Earth provided; the sustenance that supported our evolution and allowed our species to flourish. The foods that tradition was first built on and celebrated around.
10,000, or even 100’s of years ago, people didn’t have to question whether the food they ate was real. They had issues of food scarcity and safety, but the food industry had yet to monopolize the food supply.
Today we have to decipher the real foods from the food like products that have taken over the aisles of our supermarkets.
It’s helpful to ask yourself these three questions:
Some foods that can be hunted:
Some foods that can be grown or foraged:
Simply stated: avoid factory foods.
But as we both know, this is easier said than done. With some foods it is blatantly obvious that they are factory produced, others are more subtle.
So just like we did to remember what real foods to reach for at the supermarket, here are five questions to ask ourselves as we look for foods to avoid.
If you answered yes to most of these questions, it’s probably a food-product, not real food. Some foods require you to put on your detective’s hat. But foods with sugars and industrialized oils are quick to go on the avoid list.
Here is a list of ingredients and food-products you should avoid (most of the time):
In our complex world, we have to consider foods that undergo some minimal processing for digestibility or convenience, but could still be nourishing options. While we can thrive on a diet consisting of 100 percent of foods that are hunted and gathered, it’s not realistic or practical for most of us today.
Moving to a real food diet and reaping the health benefits does not have to be all or nothing – so don’t talk yourself out of trying just because you’re concerned about going all-in.
Grains: While whole grains (such as amaranth, barley, buckwheat, bulgur, corn, farro, kamut, millet, oats, quinoa, rice, rye, sorghum, spelt, teff, wheat and wheat berries) grow in nature, they have built in defense mechanisms to protect the species. These mechanisms prevent humans from being able to digest them as they are found. We have to take careful steps to remove outer layers, soak the grains and cook them to give the body any chance of nutrient extraction and absorption.
Legumes: A similar story is true of legumes, or beans and lentils (such as adzuki, black, fava, garbanzo, kidney, lima, mung, navy, pinto, red, soy and white beans, as well as edamame, miso, PEANUTS, tempeh, tofu, and brown, green, red, yellow and black lentils). Your stomach would be very upset at you if you tried to eat raw black beans.
Dairy: “Real food” dairy comes raw, unpasteurized, and from pasture-raised (or grass-fed) cows. Such quality butter, cheese, cream, milk and yogurt can provide us with beneficial nutrients, good bacteria and enzymes. However, much of the dairy that is available in our stores is highly processed and sourced from factory-farmed cows. High heat pasteurization kills off much of the beneficial nutrients, bacteria and enzymes, and reducing the fat content often means that sugar is added and the fat-dependent vitamins and minerals (calcium included) can’t be absorbed well. Dairy also contains proteins that some of us have trouble digesting.
Minimally processed: Shelled nuts, pitted olives, sauces and condiments with clean ingredients, alternative flours, meats (salami, sausage, bacon), canned or jarred single (or short list) ingredient foods, such as coconut milk.
Hopefully you have a better idea of what it means to eat real foods, but why does it matter?
Let’s take a look at the health benefits, the environmental benefits, and the community benefits of choosing a real food approach.
Although the health benefits of eating a real food diet varies depending on who you talk to and what their goals are, there are five main benefits that I am going to touch on here.
1. Gut Integrity:
Our health starts in our gut (actually in our mouth, but it’s all connected)! The tube that runs from one end to the other is the gateway into our body. The cells that line that tube, and the bacteria that live in it, are responsible for keeping our gut healthy and determine what’s allowed to enter our bloodstream and body tissues. In fact, our intestinal tract plays such an important role in our health, that 60 – 80 percent of our immune system is located just on the other side of our gut lining!
The types of foods we choose to eat either help our GI tract to thrive, or become compromised. A variety of real foods feed the good bacteria, keep the bad bacteria from overgrowing, and keep our GI tissues healthy. When we eat processed “Frankenfoods” we risk an overgrowth in bad bacteria and an irritated and inflamed intestinal wall.
When this wall loses its integrity, it can develop tiny holes, or “leaky gut” and compounds, such as pathogens or large protein segments, have a greater chance of getting in. The body signals its “foreign invader” alert, calling the immune system into action. An invading pathogen can result in sickness and an invading protein can result in autoimmunity (when the body attacks its own healthy tissues that look similar).
When processed foods, such as sugary cereal, feed the bad bacteria in our gut, those bacteria signal to the brain that they want more! They taste so good. These signals are the cravings we experience for more sugary cereal.
2. Blood Sugar Regulation:
Real foods work to help us keep cravings at bay. With regulated blood sugar levels we avoid the rollercoaster of highs and lows that ensue from processed foods.
Foods high in simple sugars and refined carbohydrates, cause a spike in our blood sugar, followed by a spike in insulin release, a downward plummet (aka, “the crash”), and the “need” for more sugar to “feel good” again.
Overtime, this vicious cycle leads to insulin resistance, obesity, and type 2 diabetes.
Think about it...Is it easier to overeat a large green salad with sliced avocado and diced chicken or a bowl of spaghetti with a side of garlic bread?
3. Reduced Toxin Exposure:
We live in a toxic world, and it can be argued that our greatest toxic load comes from the food we eat. The good news is that when we focus on consuming real foods, we not only decrease the number of chemicals that enter our body, but we also benefit from natural detoxification properties within the foods themselves.
Our ancestors’ diets naturally consisted of foods without the use of pesticides, chemical fertilizers, hormones, or GMOs – they didn’t have to worry about environmental toxins like we do. We can emulate this by seeking out organic, local, seasonal, and chemical-free whole foods.
Equally important, foods that are rich in nutrients, phytonutrients, antioxidants and certain proteins help our skin, intestines, liver and kidneys get rid of toxins and waste that would otherwise wreak havoc.
With real food, we decrease load and support a strong detoxification system all at the same time!
4. Nutrient Density:
Quality meats, vegetables, fruits, nuts, seeds, and natural fats provide all the essential nutrients we need, and calorie for calorie, they are the most nutrient dense! Rich in vitamins, minerals, phytonutrients, and antioxidants, these foods are the most bioavailable to our body.
The nutrient profile of certain foods can look very different from laboratory analysis to what our body is actually capable of digesting, absorbing and utilizing.
For example, the grains or legumes we talked about earlier; beyond the outer layers that make them hard to digest, they are also high in antinutrients, or nutrients that can bind to vitamins and minerals and prevent absorption in our gut.
We may be thinking that we are getting adequate iron from a serving of beans, when in fact, that iron is getting bound by phytates and is passing through unabsorbed.
5. "Nutritionalism":
Why don’t we just take lots of supplements, then? We can assure that the pills don’t contain antinutrients and the vitamins and minerals we are looking for come without the sugars and fillers we are trying to avoid.
Sounds rationale, and this mentality has been supporting the food industry for years.
According to Wikipedia, “Nutritionism is a paradigm that assumes that it is the scientifically identified nutrients in foods that determine the value of individual food stuffs in the diet. In other words, it is the idea that the nutritional value of a food is the sum of all its individual nutrients, vitamins, and other components.”
This concept has dominated nutrition science, dietary advice and food marketing, probably taking away some of our appreciation for real, whole, quality food.
This idea of nutritionism also allows highly processed food to be viewed as healthy based on the “good” and “bad” components it contains. But the body doesn’t deal well with individual parts – there is a magical synergism of whole food that can’t be replaced by the pieces on their own.
As you can see, the health benefits of eating a real food diet are enormous. But the benefits don’t end there, they actually go way beyond ourselves.
Not only is real food good for our personal health, but it’s also good for our planet’s health! Decreasing our negative impact on the environment is more important than ever, so let’s take a quick look at our food choices in relation to sustainability, energy and waste.
The large industrial food producers and manufacturers that dominate the packaged food and drink business (AKA Big Food) have been trying to convince us that their way is the way to feed the future.
However, the large-scale monocropping methods are leaving our soils depleted, our food nutrient-deprived, and our planet polluted.
On the contrary, if we support family farmers, ranchers, herders and small-scale fishers who are practicing diversified agriculture, and eco-friendly methods, we can produce large quantities of real food on a smaller percentage of land, while using fewer resources. This agroecological practice is naturally more self-sustaining long-term.
A food system that considers the importance of symbiotic relationships can use more renewable resources compared to a food system that relies on fossil fuels.
Picture the simplicity of nutrient rich soil, growing nutrient rich food, making nutrient rich compost and waste to refeed the soil. Not to mention, it takes the body less energy to metabolize real food than it does processed food.
When you remove the majority of boxes, bags and cans from your pantry you can see how highly-processed foods quickly contribute to our growing landfills. We aren’t even talking about the toxic chemicals that are released in conventional fields or processing plants.
When you shop for real food from your local farmers market to your local store, especially with reusable produce bags, those foods typically have less to no packaging at all = smaller carbon footprint.
Food has been bringing us together from the start of time. Communities, whether it be families, tribes, or villages, had to work together to provide food for their people.
The celebration was often centered around the foods of the natural world close to home. Today we are at risk of losing the social and emotional benefits of gathering around nature’s bounty.
Small farmers are typically using best or better practices to grow and raise their food, and you are naturally getting unadulterated, seasonal and nutrient-dense choices.
Your health benefits, and your spending supports local agriculture, encourages productive land use, boosts the local economy, decreases fossil fuels and plastic packaging.
Plus, when you engage with your local farmers and food producers there is a greater sense of community and connection with your food.
Knowing where our food is grown sparks and unmatched level of appreciation. We are more apt to eat the food, taste the food, and be grateful for that food.
No question, industrialized-processed foods are convenient! They allow us to grab n’ go, eat on the run, and stay “productive.” They allow everyone under the same roof to choose their own desired taste at whatever time suits them.
But convenience foods are also fostering loneliness and a lack of connection.
When time and energy are put into preparing a meal with real ingredients, we desire to share it with others. Bonding and conversation happen while chopping, sautéing, and plating, and when it comes to gathering around the table, the social interaction is invaluable for our health (physically, mentally and emotionally).
Food should bring friends and family together – it’s been part of culture and tradition for thousands of years.
This may seem like a silly question – shouldn’t real food be all we know?
Unfortunately, it’s getting harder and harder to find nutrient dense options amongst our current food supply. But, with these tips, you’ll be able to seek it out in more places than you may think.
Whether you have a pot of fresh herbs on your kitchen windowsill, or a small homestead with vegetables, fruits, chickens and goats, growing your own food brings value. This is a great way to learn what elements are needed to support life and teach your children where food comes from.
Start simple.
Depending on where you live, more local farms are popping up across the country. It’s easier than ever to find them with helpful websites such as Eat Wild and Local Harvest.
Eat Wild discusses the benefits of eating eggs, meat and dairy from properly raised and fed animals and provides a state-by-state directory of local farmers who sell directly to consumers.
Local Harvest provides a list of farms, farmers markets, and local events by zip code or town. Meet your growers and weave their goods into your weekly meal plan.
Farmers markets are a place where many local farmers come together to sell their foods at a central location within a town or city. This is a wonderful way to get a feel for what’s growing in your area and incorporate more seasonal items into your diet. It also encourages conversation with producers.
Not all of us have access to farmers markets and most of us don’t have access year-round. This means many of us will be hitting the grocery store to seek out our goods.
Here’s a trick for you, spend most of your time and money amongst the perimeter of the store – this is usually where you will find the freshest real foods. Look for signs promoting local items and on sale organics.
While it doesn’t make much sense to purchase fresh foods online, there are web-based companies who offer the “minimally processed” products at reduced prices.
When stocking up on canned, boxed or bagged items that contain real and trustable ingredients, check out:
If you have trouble finding local grass-fed, pasture-raised, or wild-caught meats and seafood in your area, I recommend:
US Wellness Meats and Vital Choice
Of all the questions I get asked about cooking for families and eating healthy, there is one question that comes up more than any other.
There’s a tendency to assume that eating healthy means we must be following a rigid, restrictive protocol. Manipulating our food intake to get certain results is something most of us have tried once or 100 times.
Ultimately, we want to find a way of eating that is sustainable, enjoyable, and nourishing. When we reach for real foods and learn how to balance them, we find our health supported and our cravings diminish.
Real food eating is intuitive eating. When you tune in and listen to your body, real food satisfies and nourishes without the need to count calories (a calorie is NOT a calorie) or measure your serving sizes.
Let go of the diet mentality. Our bodies need nutrients to survive and thrive. Deprivation only sets us up for deficiencies that result in sickness and a battle between starvation and willpower; a lose-lose.
How does real food fit into common dietary approaches?
When we talk about “diets” we usually focus on their differences, but there are plenty of similarities to consider.
Whether you find yourself on the low-carb, paleo, vegan, vegetarian, Mediterranean, keto, Whole30, or gluten-free bandwagon, real foods can be used to meet the various guidelines within a particular protocol.
Each of these strategies will yield more nourishment when real foods are selected in place of more industrialized items.
Once you establish a real food approach and are comfortable putting together balanced meals, you can begin tweaking your nutrient needs based on your health status and your goals.
If you need to experiment with eliminating dairy because of a suspected intolerance, decrease carbohydrate intake to manage diabetes, or avoid nightshades (tomatoes, peppers, potatoes, eggplant) to put an autoimmune disease in remission, then you have a great base to work from.
Everyone’s day to day routine looks a little different. Our needs, responsibilities and free time may vary from our neighbor’s. This makes it important to ask how a real food lifestyle style can fit into your unique life.
FAMILY:
Adopting a real food lifestyle for the whole family can feel daunting! It can be done, and it can be enjoyable with the right mentality.
Kids love to be involved when given the opportunity, so it can be a great way to get the whole family in the kitchen together. Start with small changes and always celebrate the small wins!
BUSY SCHEDULES:
When’s the last time you asked someone “how are you?” and their reply DIDN’T include the word “busy”? The hustle-bustle of life can feel (and I would argue IS) unsustainable.
Being so “busy” often means we neglect the basic tenants of wellness, including giving real food the attention it deserves. With that said, real food meals can be kept simple and easy – no need for fancy gourmet!
THE HOW:
Once you understand WHAT real food is and appreciate WHY it leads to a life of wellness, it’s time to learn HOW to transition to this approach. Send Shannon an email to ask about her 4 Weeks of Real Food program, which is designed to help you with just that! Don’t travel these unchartered waters alone, grab your friends and family and let me help you navigate your way. (shannon@redrockfamilyfarm.com)
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