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Nutritional Wild West

“Our food should be our medicine, and our medicine should be our food. ” – Hippocrates

The nutrition space is loaded with suggestions. One camp feels their approach is the best while the other argues they are well of the mark because only their approach matters. What is the consumer to make from all of this noise? Whether you are a carnivore, a vegan, a vegetarian, or you prefer paleo, each approach to nutrition will have its benefits as much as they will have their drawbacks. When considering nutrition one must take a step back with objectivity and avoid getting swept up by the latest craze making a wave in the nutritional sea. 

Our ancestors sacrificed in many ways for our species to emerge dominant over the Earth. Many hardships endured. With the advent of farming around 10,000 years ago, ancient civilizations such as the Sumerians, Egyptians, and Mesopotamians began to cultivate grains, legumes, fruits, and vegetables. This shift not only ensured a stable food supply but also introduced a diverse array of nutrients into the human diet. No longer relying on nomadic living standards we began to thrive as species avoiding the pitfalls of dehydration and starvation. 

In the realm of early agriculture, whole foods reigned supreme. Whole grains like wheat, barley, and rice provided a rich source of carbohydrates, while legumes such as lentils and chickpeas contributed plant-based protein and fiber. Fruits and vegetables, harvested fresh from the land, delivered an abundance of vitamins, minerals, and phytonutrients. Unlike modern processed foods, these ancient staples were unrefined and untainted by additives, preserving their nutritional integrity. This brings to mind a term we use often with those we work with known as nutrient density. Nutrient density is defined as foods high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

As civilizations progressed, so did the methods of food processing. Techniques such as milling grains into flour, fermenting dairy products, and preserving fruits through drying or pickling emerged to enhance flavor and prolong shelf life. This laid the groundwork for the industrialized food system we know today. Convenience often takes precedence over nutritional value. Processed foods laden with refined sugars, unhealthy fats, and artificial additives dominate supermarket shelves. There are several general guidelines we suggest to our clients. One of which is to remain on the outside borders of the grocery store where whole foods reside. 

Choosing whole foods is more than just a dietary preference; it’s a holistic approach to health and well-being. By opting for foods in their natural state, we not only nourish our bodies with essential nutrients but also support local farmers and sustainable agricultural practices, such as regenerative farming. From farmer’s markets brimming with fresh produce to community-supported agriculture (CSA) initiatives, there’s a wealth of options available for those seeking to reconnect with the source of their sustenance. Just as our ancestors thrived on a diverse diet of whole foods, so too can we benefit from incorporating a variety of nutrient-rich ingredients into our meals. From leafy greens bursting with antioxidants to ancient grains packed with fiber, each food group offers a unique spectrum of health-promoting compounds. 

Another common theme we share with clients is if it did not exist 500 years ago then don’t eat it. The processed food revolution with its convenience has come at a great cost to human health in the US. Fast foods replaced nutritional dense foods producing a calorie rich diet, a predominant cause of the major chronic diseases we are seeing on the rise all over the world. Let’s face it, we have some difficult choices to make in the coming years when it comes to nutrition as the present health care crisis continues to grow. Buying our willpower at the growing store begins by not purchasing processed foods rich in calories yet low in nutrition. The human body is very adept at signaling when it has obtained all the nutrients it needs by shutting off the hunger bell. Processed foods keep us hungry because the body cannot obtain the necessary nutrients creating a vicious cycle leading to overeating. 

This leads me to the concept of low versus high net gain foods. A high net gain food is one that requires very little processing by the human body to obtain nutrients. Foods high on this list include greens, like kale, spinach, arugula, as well as grains, like quinoa, buckwheat and amaranth. Proteins, such as wild caught salmon, tuna, organic chicken are further examples. Conversely, low net gain foods are those that require a great deal of processing energy to yield nutrients. The classic example being fast foods. Notice the feeling you get after eating say pizza or a burger combo. That sense of lethargy that comes on after consuming the very tasty meal. The sluggishness that ensues is the reallocation of energy toward the extraction of whatever nutrients the body can find in these nutrient-less meals. 

Notice I have not mentioned any nutritional camp. When it comes to nutrition it is best to remain in balance. Variety being a prominent player in the game of meals. Personally, I eat about 70% plant based using healthy oils, such as olive and avocado oil, with a healthy amount of fruits, nuts and vegetables as primary staples. When it comes to protein I mix it up meal prepping with fish, chicken or beef. Hydration is a primary source of nutrition yet not for the calories obviously. Hydration serves more as the vehicle delivering the nutrients to working cells throughout the body. Human beings are composed of 60-70% water. By staying hydrated I am able to bring nutrients to cells while also transporting away the waste products generated in the process of cellular life. 

In conclusion, the journey from early agriculture to modern nutrition is a testament to the enduring relationship between food and humanity. By honoring our ancestral roots and embracing the principles of whole foods, we can cultivate a healthier future for ourselves and generations to come. As we stand at this nutritional crossroads, let us remember the wisdom of the past and savor the nourishing bounty of the earth.

Whether you’re sowing seeds in a backyard garden or browsing the aisles of a local market, may you find sustenance in the simplicity of whole foods and nourish your body, mind, and soul along the way allowing food to be your medicine. 

admin
January 15, 2024
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