Thursday, June 27, 13

Real Food Diet Tips Read labels! Don t buy packaged foods Plan ahead Don t go low-fat Avoid refined sweeteners Think fresh, local, sustainable Pastured dairy, poultry, and meats Try new things and eat variety Shop the perimeter of the grocery store Avoid fast foods Listen to your body - eat slowly; eat when you are hungry, stop when you are full Don t fall for fads, guilt, and other traps Start slowly, make changes one at a time, if necessary, but make them habitual 80/20 rule Thursday, June 27, 13

Whole foods Fruits and vegetables What to eat Dairy products - whole, non-homogenized milk, whole milk unsweetened yogurt, cheese, pastured eggs Whole grains - preferably soaked or sprouted Seafood - see ewg.org Pastured meats and poultry Dried fruits, seeds, nuts, popcorn for snacks Unrefined sweeteners in moderation - raw honey, 100% pure maple syrup, unrefined cane sugar (rapadura/sucanat), date sugar, coconut sugar, molasses Good fats - pastured butter, olive oil, coconut oil, lard and tallow, bacon grease (from pastured nitrate free pork), unrefined sesame oil in moderation Thursday, June 27, 13

No refined grains What not to eat No refined sweeteners No fast foods No processed foods No margarine or fake butters No processed vegetable oils - margarine, cottonseed oil, corn oil, canola oil, grapeseed oil, hydrogenated and partially hydrogenated oils, peanut oil, soybean oil, safflower oil Thursday, June 27, 13

Health Foods that Aren t Healthy Fruit juices Agave Sports drinks heart healthy vegetable oils Low-fat or fat-free Margarine or fake butters Energy bars Low-carb junk foods healthy breakfast cereals Soy Textured Vegetable Protein (TVP) If the packaging claims it s healthy, it probably isn t! Thursday, June 27, 13

Where to find Real Food EarthFare Trader Joe s Fresh Market Most grocery stores Costco Farmer s Markets - Market Square (Wed 11-2, Sat 9-2); Ebenezer United Methodist Church (Tues 3-6); Laurel Church of Christ (Fri 3-6); New Harvest Park (Thurs 3-6); Pinnacle at Turkey Creek (Tues 3-6); Renaissance Farragut (Sat 9-12) Internet sites - farmersmarket.com, localharvest.com, eatwild.com, pickyourown.com, realmilk.com Thursday, June 27, 13

Real Food on a Budget Cook in large batches - freeze leftovers Start a garden Buy online - Amazon, green polkadot box, vitacost, herbs pro, retailmenot for coupons Join a CSA Buy in bulk Get a chest or upright freezer Use local store coupons and loyalty programs Make choices Buy local Eat foods that are in season Don t waste food Share with friends Be willing to pay a little more for some things and a lot less for others Thursday, June 27, 13

Internet Resources www.ewg.org - Environmental Working Group www.westonaprice.org Thursday, June 27, 13

100 Days of Real Food Nourished Kitchen Just Eat Real Food Weed Em And Reap Cheeseslave Thank Your Body Empowered Sustenance Gutsy Holistic Squid Butter Believer Food Renegade Mommypotamus Coconut Mama Real Food Freaks Nourishing Treasures Real Food Girl: Unmodified BLOGS Thursday, June 27, 13

BOOKS Nourishing Traditions by Sally Fallon Processed Free by Robin Konie Real Food: What to Eat and Why by Nina Planck The Unhealthy Truth by Robyn O Brien The Omnivore s Dilemma, In Defense of Food, and Food Rules by Michael Pollan Folks, This Ain t Normal by Joel Salatin Thursday, June 27, 13

MOVIES Food, Inc. Farmageddon Supersize Me Fresh Fat, Sick, and Nearly Dead Thursday, June 27, 13

Instructions: 1. Cut along outside line. 2. Fold along middle line. Cut along line EWG S SHOPPERS GUIDE TO PESTICIDES IN PRODUCE TM EWG S SHOPPERS GUIDE TO PESTICIDES IN PRODUCE TM Fold together ASPARAGUS AVOCADO CABBAGE CANTALOUPE CORN EGGPLANT GRAPEFRUIT KIWI EWG S SHOPPERS GUIDE TO PESTICIDES IN PRODUCE TM MANGOS MUSHROOMS QUESTIONS ABOUT PESTICIDES IN PRODUCE? VISIT US AT FOODNEWS.ORG ONIONS PAPAYAS PINEAPPLES SWEET PEAS FROZEN SWEET POTATOES APPLES CELERY CHERRY TOMATOES CUCUMBERS GRAPES HOT PEPPERS COLLARDS & KALE* SUMMER SQUASH & ZUCCHINI* *PESTICIDES OF SPECIAL CONCERN NECTARINES IMPORTED PEACHES POTATOES SPINACH STRAWBERRIES SWEET BELL PEPPERS ASPARAGUS AVOCADO CABBAGE CANTALOUPE CORN EGGPLANT GRAPEFRUIT KIWI MANGOS MUSHROOMS QUESTIONS ABOUT PESTICIDES IN PRODUCE? VISIT US AT FOODNEWS.ORG ONIONS PAPAYAS PINEAPPLES SWEET PEAS FROZEN SWEET POTATOES 29 Thursday, June 27, 13

A free guide 2012 Empowered Sustenance EmpoweredSustenance.com How to Use Good Fats Sautéing and Cooking These fats have larger amounts of saturated fats and are therefore heat stable. Unlike vegetable oils with a larger percentage of polyunsaturated fats, animal-based fats will not oxidize with heat. Coconut oil and palm oil are the exception, they are heat stable and packed with metabolism-boosting medium chain triglycerides. Of course, source animal fats from pastured/grassfed, hormone free animals. Butter, preferably from pastured cows (such as Kerrygold or Organic Valley Pasture Butter) Ghee, preferably from pastured cows Coconut oil, refined or unrefined Palm oil, non-hydrogenated Lard, rendered (not from the supermarket) Rendered tallow and suet from grassfed beef Rendered duck and goose fat Bacon grease from nitrate-free bacon Unrefined sesame oil, for occasional use Baking Again, avoid unstable vegetable oils which are prone to oxidation. Unrefined coconut oil may lend a slight coconut flavor to baked goods, while refined coconut oil has a less pronounced flavor. Lard, with no discernible flavor, produces delightfully moist baked goods. Gently melt lard, ghee or coconut oil in a saucepan and use instead of vegetable oil in recipes. Butter, preferably from pastured cows Ghee, preferably from pastured cows Coconut oil, refined or unrefined Lard, rendered lard (not from the supermarket) 30 Thursday, June 27, 13

Unheated Preparations (salad dressing, drizzling) Most vegetable oils have been processed with solvents at high heat, and are oxidized and toxic to the body. These vegetable oils are the best choices for unheated preparations: Olive oil, cold pressed and extra virgin from the U.S. Sunflower Oil, cold pressed and unrefined (in small amounts) Avocado oil, cold pressed and unrefined (store in the fridge) 31 Thursday, June 27, 13