Diet
TLDR - Many factors must be considered when determining the best diet for someone. Are all of the below being evaluated? Generally, eating seasonal whole foods (meat, fruits, and vegetables) is best.
Seasonality
Ancestry/Evolutionary Path
Nutrient Density
Pesticides
Antinutrients
Deuterium Content
Digestive Health/Microbiome
FODMAPs
Individual Sensitivities
Expanded
Seasonality: The food you eat communicates environmental information to your body, helping it adjust to seasonal changes and optimize its functions. Local, seasonal foods are rich in nutrients tailored to the specific environmental conditions where they grow. Consuming these foods aligns your body with local circadian rhythms and seasonal cycles, supporting optimal metabolism, immune function, and energy production. Seasonal foods can influence gene expression through epigenetic mechanisms, impacting processes like detoxification and energy metabolism.
Eating locally often ties into this. While you are also supporting local farmers, perhaps more importantly, you know you are consuming foods with light signals from your local environment.
Ancestry/Evolutionary Path: Human bodies have adapted over generations to foods that have been common in their ancestral diets for centuries. These familiar foods are generally easier for our digestive systems to process and utilize efficiently. Rapid changes in dietary habits over recent decades have introduced foods that our ancestors never encountered, alongside synthetic chemicals and additives that are relatively new to our food supply. Evolutionary adaptation occurs gradually over multiple generations, so our bodies may struggle to fully process and respond to these modern additions to our diets.
Nutrient Density: The main purpose of eating is to provide our bodies with essential nutrients that fuel biochemical processes and supply electrons for energy production. When we consume nutrient dense foods, our bodies receive the necessary inputs for maintaining health. In contrast, eating low nutrient processed foods can leave us feeling perpetually hungry because our bodies continue to crave the essential nutrients they lack. The modern abundance of processed food options in supermarkets offers convenience but also lacks the nutritional benefits of whole foods and natural sources. Whole foods are superior to processed alternatives and multivitamins in terms of nutrient absorption and utilization by the body. By choosing nutrient dense whole foods, you ensure that you're getting vitamins and minerals in forms that your body can effectively process and utilize. In contrast, processed foods often contain additives that our bodies may struggle to recognize or metabolize, as these substances are foreign to our evolutionary diet. Opting for whole, minimally processed foods aligns more closely with the nutritional needs our bodies have evolved to handle over time.
Pesticides: Glyphosate, commonly known as Roundup, is a pervasive herbicide used on genetically modified crops to increase yield by making them resistant to pests and bacteria. Glyphosate is toxic to mitochondria, the energy producing structures in our cells, and can disrupt the gut microbiome, which is crucial for producing essential amino acids that are precursors to neurotransmitters like serotonin and dopamine. This disruption can contribute to mental health issues such as anxiety and depression. Glyphosate also binds to minerals in the soil, making them unavailable for plant absorption and subsequently for human nutrition. Glyphosate can replace glycine in connective tissues, potentially leading to weakened collagen and connective tissue integrity.
Antinutrients: Are naturally occurring compounds found in certain foods that can interfere with the absorption or utilization of nutrients in the body. Antinutrients are naturally occurring defense mechanisms for plants and can pose challenges for human nutrition when consumed in excess or when dietary diversity is limited.
Phytic Acid (Phytates): Found in seeds, nuts, and grains, phytic acid binds to minerals such as calcium, zinc, and iron in the digestive tract, making them less available for absorption. This can contribute to mineral deficiencies over time, especially in diets heavily reliant on these foods.
Oxalates: Present in foods like spinach, beets, and nuts, oxalates can form crystals in the body, potentially leading to kidney stones. They also bind with calcium, reducing its absorption, which can affect bone health and overall calcium balance in the body.
Tannins: Found in tea, coffee, and certain fruits, tannins can interfere with the absorption of iron and other minerals like zinc. This can contribute to iron deficiency anemia, particularly in individuals who consume these beverages or foods in large quantities.
Protease Inhibitors: Commonly found in legumes (beans, lentils), protease inhibitors hinder the action of enzymes that break down proteins during digestion. This interference can reduce the availability of amino acids, potentially impacting protein absorption and utilization in the body.
Lectins: Present in various plant foods such as beans, grains, and nightshade vegetables, lectins can bind to carbohydrates in the gut lining and interfere with nutrient absorption. They have also been associated with gastrointestinal distress and inflammation in susceptible individuals.
Glucosinolates: Found in cruciferous vegetables like broccoli, cabbage, and kale, glucosinolates can affect thyroid function by interfering with iodine uptake, which is crucial for thyroid hormone synthesis. This interference may potentially impact thyroid health and function.
Note that many of these foods can still be beneficial. It's important not to overconsume them to ensure your body can properly handle them.
Deuterium Content: Deuterium is a type of hydrogen that is present in all water and food we consume and its concentration varies depending on geographical location and environmental conditions. In tropical regions, where sunlight and infrared exposure are abundant year round, the body can effectively manage and deplete deuterium through natural processes like ultraviolet light exposure and infrared radiation, which help sequester and deplete deuterium in the body. Consuming high deuterium foods, such as tropical fruits and coconut water, in a location with a cold winter, like Montana, can lead to a mismatch, resulting in an accumulation of deuterium in the mitochondria, impairing their function.
Consuming foods high in deuterium without sufficient sunlight exposure to break it down can lead to impaired mitochondria. It's important to note that processed foods often contain elevated levels of deuterium.
Digestive Health/Microbiome: A compromised digestive system can struggle with digesting certain foods, particularly those high in FODMAPs, which can exacerbate symptoms like bloating and abdominal pain in sensitive individuals. If bad bacteria dominate your gut flora, typically beneficial foods such as probiotics, prebiotics, and high fiber foods might inadvertently nourish these harmful microbes, further complicating digestive issues. In such cases, it becomes crucial to address and rebalance the gut microbiota by initially limiting these foods to starve the harmful bacteria. Once the harmful bacteria are controlled, reintroducing beneficial probiotics and fibers can help restore gut health and improve digestion. Tailoring your diet based on your specific digestive and microbiome profile can significantly alleviate symptoms, enhance nutrient absorption, and promote overall gastrointestinal comfort.
FODMAPs: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a group of carbohydrates and sugar alcohols found in various foods. These compounds are poorly absorbed in the small intestine and are fermented by bacteria in the gut, leading to gas production and water retention. For some individuals, particularly those with IBS or other gastrointestinal disorders, FODMAPs can trigger symptoms such as bloating, abdominal pain, diarrhea, and constipation. The fermentation process can cause distension of the intestines and increased sensitivity in the gut, exacerbating discomfort and disrupting normal bowel function. Reducing or eliminating high FODMAP foods from the diet, at least temporarily, is often recommended as part of a low FODMAP diet to alleviate symptoms and improve overall digestive health.
Note that FODMAPs are not necessarily bad. It’s important to be aware of them and consume them in appropriate quantities.
Individual Sensitivities: Food sensitivities are highly individualized due to diverse personal histories with different foods. While there are common triggers like processed foods that many people struggle to tolerate due to additives or preservatives, each individual may have unique sensitivities that need identification and management. These unique sensitivities can vary widely (from specific fruits or vegetables to certain proteins or grains) that cause adverse reactions such as digestive discomfort, skin issues, or fatigue. Understanding and pinpointing these individual sensitivities requires careful observation of symptoms after eating particular foods and sometimes involves elimination diets or diagnostic testing. Tailoring a diet to avoid these specific triggers is essential for managing symptoms and optimizing overall health, as what works for one person may not apply to another due to the intricacies of personal food sensitivities.
It's important to note that food sensitivities can potentially be reduced or eliminated over time. This topic will be explored further in my Fine Tune Triggers and Correcting Inappropriate Triggers posts.
Inflammation: General inflammation can significantly impact digestion by disrupting the normal function of the gastrointestinal tract. Inflammation can cause the gut lining to become more permeable, a condition often referred to as "leaky gut," allowing undigested food particles and toxins to enter the bloodstream and trigger immune responses. This can lead to symptoms such as bloating, gas, diarrhea, and nutrient malabsorption. When the gut is inflamed, the production of digestive enzymes and stomach acid may also be impaired, further hindering the breakdown of food into absorbable nutrients.
Light Signaling: Light plays a crucial role in digestion and gut health by regulating circadian rhythms, which are the body's internal clocks that govern various physiological processes, including digestive functions. Exposure to natural light, especially in the morning, helps synchronize these circadian rhythms, optimizing the timing and efficiency of digestive organ functions. For instance, light entering the eyes signals the brain to activate the appropriate organ systems, enhancing gut motility, enzyme production, and nutrient absorption. UV light exposure on the skin can increase the diversity and beneficial species of the gut microbiome, which is essential for maintaining a healthy digestive system. Red and near-infrared light therapy has also been shown to reduce gut inflammation and support a healthier microbiome. Disruption of circadian rhythms due to inadequate light exposure or excessive artificial light can lead to imbalances in gut flora, impaired digestion, and conditions like leaky gut. Therefore, regular exposure to natural light and minimizing artificial light, especially before bedtime, are important for maintaining optimal digestion and gut health.
What would the ideal diet be if you’re healthy?
Eat seasonally and locally. This includes meat, fruits, and vegetables.
Eat whole foods and nothing processed
Eat as nutrient dense and diverse as you can
Eat foods without pesticides
Eat plenty of healthy fats
What would the ideal diet be if you’re unhealthy?
Same as the above but alter based on individual needs. Additionally,
You may want to eat lower deuterium diet
You may want to limit FODMAPs
Limit foods that trigger individual sensitivities
You may want to limit foods with antinutrients
Remember, everyone is unique, and every 'ideal' diet is specific to the individual. Read through my Digestive Health Protocol if you are looking for more detailed direction.
Calories
The primary purpose of eating is to fuel biological processes through nutrients. Not all calories are equal. It's more important to focus on the nutrient content of your meals rather than calorie count. Calories from processed foods are not equivalent to those from whole foods. They come in different forms and are metabolized differently by the body. For example, 100 calories from sugary breakfast cereal are very different from 100 calories from eggs and fruit, which provide essential proteins, healthy fats, vitamins, and minerals. Whole foods offer a complex range of nutrients that support overall health, while processed foods often lack these components and can lead to poor digestion and other health issues.
You might find yourself eating a 'low calorie' meal but still feeling very hungry afterward. This is because your body isn't getting the nutrients it needs, so it remains hungry. There's also a fad to eat egg whites for breakfast due to their low calories, but this makes little sense as the yolks contain most of the nutrients. To ensure your body gets the necessary fuel to thrive, focus on the nutrient density of foods rather than just their calorie content.
If you focus on eating whole foods, you may discover that you can eat until you're satisfied without needing to monitor your calorie intake. (Note that your light environment also plays a significant role in hunger)
Carnivore vs. Vegan
Everything is conditional. Both diets can be beneficial or detrimental depending on individual needs and geographical considerations. Evolutionarily, humans are designed to eat seasonally. Those in northern latitudes should consume more meat in the winter and more local fruits and vegetables in the summer. Near the equator, a diet with more fruits and vegetables year round is suitable, unless there are specific health concerns. Your current health status and location have a large impact on what will work for you.
If you have an extremely compromised digestive system, a period on a carnivore diet may work well for you.
If you have liver/gallbladder and fat digestion issues, a high fat carnivore diet may not be suitable for you.
If you're in Montana in the winter, a high deuterium vegan diet probably won’t work for you.
If you have a healthy digestive system and are in Guatemala getting daily sunlight, a vegan diet might work well for you.
Everything is conditional.
Buzzwords
Beef
Grass Fed Beef: Lower in deuterium, no (or often lower) pesticides, high nutrient density, low antinutrients, and FODMAPs, making it ideal for those with health issues.
It's worth noting that there are distinctions between “grass fed” and “grass fed and finished” beef, grass-finished beef, and generic "grass-fed" beef. Regulations can vary, and in some cases, beef labeled as grass fed may have only been fed grass for part of its life, with grains making up the rest of its diet. To ensure quality, it's advisable to seek out a local rancher you trust, one whose meat quality you have verified. This ensures you are getting beef that aligns with your preferences and standards for animal diet and welfare.
Grain Fed Beef: Potentially higher deuterium and pesticides from the grains consumed.
Organic vs. Non Organic Beef: Organic gain beef should have limited glyphosate and pesticides, but may still have higher deuterium levels. Non Organic will have more pesticides but still higher deuterium.
Eggs
Conventional Eggs: These are the standard eggs produced by hens kept in cages or confined indoor environments. The feed given to these hens may include grains, soy, and other supplements.
Organic Eggs: Organic eggs come from hens that are fed organic feed, which is free from synthetic pesticides, herbicides, and GMOs. The hens are also raised without antibiotics or synthetic hormones.
Free Range Eggs: Free range eggs come from hens that have access to the outdoors for at least part of the day. They typically have more space to roam compared to conventional cage raised hens. However, the amount of outdoor access and conditions can vary between farms.
Pasture Raised Eggs: These eggs come from hens that are raised primarily outdoors on pasture, where they can graze on grass and forage for insects. They have more space and access to natural foods compared to free range or conventional hens.
Cage Free Eggs: Cage free eggs come from hens that are not kept in cages, but they are usually confined indoors in barns or warehouses. They may have more space to move around compared to caged hens. These hens likely eat grains, soy, and other supplements.
Vegetarian Fed Eggs: Vegetarian fed eggs come from hens that are fed a vegetarian diet, which typically excludes animal by products like meat or fish meal. The hens may still be confined indoors but have access to a vegetarian diet. I always support animals eating a diet they evolved with. This allows them to function more optimally and produce higher quality meat/eggs.
Does the color matter?
The color of an egg yolk is primarily influenced by the hen's diet rather than its nutritional density. Generally, egg yolks can vary in color from pale yellow to deep orange depending on what the hen has been eating. Hens that are fed a diet rich in carotenoids, such as those found in green leafy vegetables or certain grains, tend to produce yolks with a deeper orange color. This color difference is due to the presence of pigments like lutein and zeaxanthin, which are beneficial antioxidants.
Nutrient density in eggs, is determined more by the overall quality of the hen's diet and living conditions. Factors such as whether the hens are pasture raised, fed a balanced diet, and given access to sunlight and natural foraging opportunities can affect the egg's nutrient profile.
So what eggs are best?
Many people, including myself, have had issues with conventional eggs. This may be due to the diet of the hen, exposure to pesticides, use of antibiotics, confined lifestyle, and lack of natural light. I try to avoid these types of eggs.
As mentioned above, yolk color alone does not determine nutrient content. However, it makes sense that if a hen is outside in sunlight and eating plants and insects, as they have for hundreds of thousands of years, this would be the healthiest way of living and dieting. This lifestyle would likely produce more nutrient dense eggs. In my experience, pasture raised eggs tend to have the darkest yolks and the best taste. Those are the winners in my book. Here is how I would prioritize eggs while shopping:
Pasture raised eggs
Organic free range eggs
Organic cage free eggs
Conventional eggs
Seed oils, such as soybean, corn, and canola oil, are often criticized for being unhealthy due to their highly processed nature and inflammatory properties. Unlike traditional fats like olive oil or butter, seed oils undergo extensive industrial processing, including high heat extraction and the use of chemical solvents, which can degrade their nutritional quality and introduce harmful byproducts. These oils are high in omega-6 fatty acids, which, in excessive amounts, can promote inflammation in the body. Additionally, the high levels of polyunsaturated fats in seed oils are prone to oxidation, creating free radicals that can damage cells and tissues. These fats are highly processed and not natural, so it's best to avoid them. Instead, opt for more natural options like beef tallow, ghee, olive oil, or avocado oil.
Organic
USDA Organic: Indicates the food is produced following USDA organic standards, which typically means no synthetic pesticides, herbicides, or fertilizers, and no GMOs.
Certified Organic: Similar to USDA Organic, ensuring compliance with specific organic farming and processing standards.'
While produce can be labeled as organic, tests have shown that not all organic produce is genuinely organic. It can be challenging to determine the legitimacy of organic labeling, so purchasing from local farmers you trust may be your best option.
Also note that if an organic field is near a non organic field, wind and weather can carry non organic materials over to the organic side, causing cross contamination.
Non GMO
Non GMO Project Verified: The product does not contain genetically modified organisms.
Non GMO: Indicates that the food is free from genetically modified ingredients, though it may not be verified by a third party.
GMOs are not inherently good or bad, but several factors should be considered.
Typically, GMO produce is engineered to be resistant to pesticides, potentially leading to increased pesticide usage in farming practices. The GMO may not be bad, but the increased pesticides certainly are.
Historically, your lineage may have consumed specific foods for thousands of years. If these foods are genetically modified, your body may struggle to recognize and digest them efficiently. However, the impact can vary between different modified items, and its significance may be overshadowed by other dietary factors.
Natural
All Natural: Suggests that a product is free from artificial ingredients, preservatives, or colorings. However, this term lacks strict regulation, leading to varying interpretations. I've personally seen products labeled as "All Natural" despite containing questionable ingredients. It's essential to always scrutinize the ingredients list, as buzzwords like "natural" are often used in marketing to influence consumer choices.
100% Natural: Implies that all ingredients are natural, though it still lacks strict regulation. Same guidance as above.
Antibiotic-Free/Hormone Free
No Antibiotics Ever: The animals were raised without the use of antibiotics.
No Added Hormones: No hormones were administered to the animals during their growth. Common in beef and dairy products.
Gluten Free
Indicates that the product does not contain gluten, suitable for people with celiac disease or gluten sensitivity.
Note that gluten in the US can differ significantly from gluten found in other countries. Personally, I've experienced digestive issues with gluten in the US but did not encounter the same problems when I traveled to Vietnam. This difference is likely influenced by genetic modification practices and pesticide use in the US compared to other regions.
Also note that your body should ideally be able to digest gluten. It's not necessarily something you need to avoid forever. By following The Foundations, you may find that you can reintroduce gluten into your diet periodically.
Vegan/Vegetarian
Vegan: Contains no animal products or by products.
Vegetarian: Contains no meat but may include animal by products like dairy and eggs.
Note that processed food companies aggressively target the vegan/vegetarian market with numerous options labeled as ‘Vegan’, often assuming consumers will choose them solely based on the label without considering ingredients. Regardless of whether you live on the equator and receive ample sunlight, processed foods can be detrimental to your health. If you opt for a vegan or vegetarian diet, prioritize natural and whole foods.
Paleo
Paleo: Aligns with the dietary patterns of our Paleolithic ancestors, typically free from processed foods, grains, and dairy.
Similar to vegan, processed food companies target the paleo/keto demographic by prominently labeling products with buzzwords.
Consider this example for paleo: How can a product with 23+ ingredients be paleo? Spoiler: It isn't.
Keto
Keto: Low carb, high fat diet designed to promote ketosis.
Similar to the vegan and paleo, processed food companies target the keto demographic by prominently labeling products with buzzwords.
Whole food keto differs significantly from processed food keto. While you may achieve the benefits of ketosis with processed options, they processed ingredients will still negatively impact your mitochondria.
Sustainable
Sustainably Sourced: Implies that the food was produced in an environmentally sustainable manner. However, since there is no standardized definition, thorough investigation may be necessary if sustainability is a priority for you. This term is often used as a buzzword rather than a guarantee of legitimacy.
Fair Trade
Indicates that the product was produced under fair labor conditions, often with a focus on equitable wages and sustainable practices.
Same concerns as the above
Locally Grown/Locally Sourced
Suggests that the food was produced within a certain radius, supporting local agriculture and reducing transportation impacts.
All of these are buzzwords. I would suggest reaching directly out to the company to confirm they meet your personal standard if this is a priority for you.
I would suggest shopping at your local farmers market where you can often times speak directly with the farmers.
Clean
Clean Label: Implies that the product contains simple, understandable ingredients without artificial additives or preservatives.
Same as the others. This means nothing. Look at the ingredients.
Light/Lite
This typically refers to a product modified to have reduced calories, fat, sugar, or salt compared to the regular version. This means nothing and is trying to give an image that it is “healthier” or a lower-calorie alternative. Instead of focusing on calories, it's more important to consider the nutrient content. Fat, sugars, and salts are not inherently bad, but their artificial forms can be harmful. If something is labeled as “light,” it often indicates a heavily processed product and you probably shouldn’t be eating it.
I often see people purchase ‘Light’ olive oil. What does this mean? The intent likely wants you to subconsciously think it is somehow healthier for you. In reality, it means it is more processed. Always opt for extra virgin olive oil when possible.
Fat Free
Fat is not necessarily bad for you. Healthy and natural fats are essential for numerous bodily functions. Fats from sources like seafood, avocados, nuts, and olive oil provide essential fatty acids that our bodies cannot produce on their own, support cell membrane integrity, enhance nutrient absorption, and are critical for brain health. Omega-3 fatty acids found in fish are known for their anti inflammatory properties and benefits for heart health.
Highly processed fats, such as seed oils, are detrimental to health due to their inflammatory properties and the industrial processes they undergo. These processes often involve high heat and chemical solvents, which can degrade the nutritional quality of the oils and introduce harmful compounds. These fats should always be avoided when possible.
Low Sodium
Sodium is an essential mineral crucial for maintaining human health. It plays a vital role in various physiological functions, including maintaining fluid balance, transmitting nerve impulses, and supporting muscle function. Sodium helps regulate blood pressure and volume and is necessary for the proper functioning of the heart and other muscles. The source of sodium is important. Natural sources of sodium, found in whole foods such as vegetables, meat, and seafood, are beneficial and necessary for health.
In contrast, sodium found in highly processed foods, such as fast food, snacks, and canned goods, often comes in the form of sodium chloride (table salt) and other sodium based additives, which can be harmful when consumed in excess. These processed forms of sodium can lead to high blood pressure, heart disease, and other health issues due to their high levels and the presence of other unhealthy ingredients. Therefore, while sodium itself is not bad and is needed for health, it is crucial to get it from natural, unprocessed sources and avoid the high levels of sodium present in processed foods.
If you focus on eating whole foods then you won’t need to worry about the majority of the buzzwords above.
Do I need to follow all of this?
Everyone has different standards for what they want their health to be.
If you have a chronic health condition then you probably should be following all of this until you reach a health level you want to maintain.
Do you have high blood pressure and are told its ‘genetic’? You probably should be following these guidelines until your blood pressure resolves.
Do you have inflammation and joint pain?
Do you have digestive issues and food sensitivities?
Do you have mood issues?
Stress on the body is cumulative, and no single factor causes health issues. While other foundational items likely also need to be addressed, it's important to eat as cleanly as possible during your health journey.
Common Situations
Compromised Digestive System/Microbiome: If your digestive system or microbiome is weak or you have an abundance of 'bad' bacteria, you may experience difficulty digesting various foods and/or have food sensitivities. In such cases, temporarily adopting a carnivore or low carb diet could help improve digestion until your gut health improves.
Processed Keto: While many recognize the benefits of ketosis, the source of your keto foods matters. Consuming whole foods and naturally raised meats, if well digested, will likely make you feel great. However, if your keto diet consists mainly of processed foods, you may not experience significant improvements.
Vegetarian in Cold Climates: Eating a vegetarian diet in regions lacking vegetation outdoors can hinder your body's adaptation to its environment. Your diet influences how your genes respond to environmental factors. Consuming high deuterium carbs in winter can give your body signals similar to being in a warmer climate, making it harder to cope with colder surroundings.
Long Term Carnivore: The carnivore diet can initially be beneficial for improving health. However, as humans are naturally omnivorous, your body may eventually require plant based nutrients and other inputs. In my opinion, the carnivore diet should be temporary and phased out as you progress toward improved health.
Other FAQs
Why does meat have a bad reputation?
From an evolutionary standpoint, humans have been eating meat for over 300,000 years. Is it more likely that meat was harmful to us that entire time, or that something introduced in the last 100 years is the real culprit affecting our health? There are countless variables that influence health, and studies can't account for them all. In meat studies, were participants eating a burger with fries and a diet coke, or were they consuming 100% natural meat from a farm? Were they eating highly processed bacon or burgers mixed with seed oils? There are numerous stories of people alleviating chronic diseases with a high meat diet. While many factors are at play, it seems clear that meat is not the villain and the other processed and unnatural foods in our modern Western diet are likely the true contributors to health issues.
Why do some vegans and carnivores thrive while others struggle?
Diet isn't the sole determinant of health. Foundational aspects like circadian rhythm and mitochondrial support play significant roles. Thriving on a particular diet depends on overall lifestyle, geographical location, and other health practices.
Will a specific diet “fix” you?
No specific diet will fix you completely. It will only reduce symptoms. The reason you can't tolerate certain foods is because you haven't been following The Foundations. Following the foundations is key to healing and a specific diet may help manage symptoms along the way.
Can I remove pesticides from my produce?
There are several methods, each varying in effectiveness. While choosing organic is generally the best option, it doesn't guarantee complete protection.
Washing with Water: Thoroughly rinse fruits and vegetables under cold running water. Use your hands to gently rub the produce to help remove surface residues. This method can eliminate some pesticides that are loosely attached to the surface.
Use of Produce Washes: Commercial produce washes are available that are specifically formulated to remove residues, dirt, and wax from fruits and vegetables. Follow the instructions on the product label for best results.
Soaking in Vinegar Solution: Some studies suggest that soaking produce in a vinegar-water solution can help remove pesticide residues. Mix one part vinegar (white or apple cider vinegar) with three parts water and soak the produce for 10-15 minutes before rinsing thoroughly with water.
Baking Soda Solution: While baking soda may not effectively remove all pesticides, soaking produce in a solution of baking soda and water (1 teaspoon of baking soda per 2 cups of water) can help remove dirt and some types of surface contaminants.
Peeling: Peeling fruits and vegetables can remove a significant portion of pesticide residues that are present on the surface. This method may also remove some nutrients and fiber.
Brushing: Use a clean vegetable brush to scrub produce with firm skins, such as potatoes, carrots, and cucumbers. This can help remove residues that are difficult to wash off with water alone.
What About Cholesterol?
It's important not to view cholesterol in isolation when assessing heart health. While high levels of LDL (low-density lipoprotein) cholesterol, often termed 'bad cholesterol,' have been traditionally linked to cardiovascular disease risk, this correlation is not absolute for all individuals. Many people with high cholesterol levels lead healthy, thriving lives without cardiovascular issues.
Other markers such as CRP (C-reactive protein), which is a marker of inflammation, may provide a more comprehensive picture of heart health. Inflammation within the arteries is a significant contributor to the development of cardiovascular disease, and monitoring CRP levels can help assess this risk alongside cholesterol levels.
Exclusion zone water, which is discussed in upcoming posts, is also believed to play a significant role in heart health. This structured water forms around certain surfaces and substances, influencing fluid flow, cellular processes, and hydration dynamics that impact cardiovascular function. This is discussed more in future posts.
Blue Zone and Vegan Documentaries
While Blue Zone and vegan documentaries may contain some factual information, they often present a selective view of the factors contributing to health and longevity. Health and longevity are influenced by a multitude of factors, including a strong sense of purpose, daily movement, local eating, outdoor living, eating natural fats, low EMF exposure, and much more. These documentaries often choose what they want to highlight, sometimes ignoring other important aspects of health.
Inaccuracies: Many of these documentaries emphasize the benefits of a plant based diet while downplaying or ignoring the consumption of animal products. Numerous individuals who have visited Blue Zones report that the inhabitants actually do consume natural animal products.
Incomplete Picture: By focusing narrowly on diet, these documentaries overlook other critical factors such as community, lifestyle, and environmental influences that contribute to health and longevity.
Is Everything Organic Okay to Eat?
Organic foods are generally better than non organic options, but they are not universally healthy. For example, high deuterium organic fruits consumed in winter may not be ideal if you lack sufficient sunlight exposure. Additionally, many highly processed foods contain “organic” ingredients, but that doesn't necessarily make them healthy. Just because a food is labeled organic doesn't mean it's good for you.
Mindset
It's not always feasible to eat seasonally, locally, and organically. The worst thing you can do is stress over it. Your mindset and anxieties will affect your body's ability to detoxify pesticides and efficiently digest food into nutrients. Do your best, but remember that it's okay if you can't always be perfect. The mental aspect might be the most important component.
Summary
The above might seem complicated, but it really isn't. Focus on eating whole, local, and seasonal foods when possible. If you have a health condition, tailor your diet to your specific needs.