Holistic nutrition is a whole food approach that considers the individual and all aspects of their life – mind, body, and spirit. It is a method of preventative health that helps the individual achieve optimal health and well-being while significantly reducing the chance of disease. The main focus of holistic nutrition is eating whole foods with an ideal ratio of 80% raw and 20% cooked, and limiting or eliminating processed foods and refined foods. By eating a variety of fresh whole foods we gain a higher diversity of nutrients and can begin to eliminate common deficiencies within the body. Facilitating a plan that works for long-term success is imperative in reaching wellness goals.
Examples of Whole Foods
Vegetables, fruits, nuts, seeds, legumes, fish, shellfish, and lean meats
Benefits of Holistic Nutrition
Supports and Strengthens the body and vital organs
Supports and strengthens the immune system
Promotes an increase in cognitive function
Promotes increased energy
Promotes reduced stress levels
Promotes Preventative health
Organic?
Organic foods are foods that are grown with limited restriction or without the use of synthetic pesticides, synthetic fertilizers, sewage sludge, GMO’s, and ionizing radiation. Animals from organic farms are not given growth hormone or antibiotics. There are many different studies on whether or not organic foods are actually better for you than conventionally grown foods. It all comes down to a matter of personal preference. When I do my shopping I typically follow the clean fifteen and dirty dozen guidelines. The clean fifteen contain the least amount of trace chemicals and the dirty dozen contain the most. Following these lists can help make informed decisions and help cut costs as organic foods are always much more expensive!
Whole Foods
Fruits, vegetables, whole grains, lean meats, fish, nuts, seeds, legumes. These food options are powerhouses of nutrition and can offer many different health benefits. Eating raw or minimally processed can boost nutrition levels. Some fruits and vegetables should be cooked in order to release essential nutrients and antioxidants. Tomatoes, squash, carrots, spinach, mushrooms, and asparagus. In order to maximize phytonutrients eat a variety of colors when selecting fruits and vegetables.
Grass-fed meats, Pasture-Raised Eggs
Grass-fed meats are higher in antioxidants, omega-3’s, conjugated linoleic acid (CLA), and are lower in fat. (1.) compared to conventionally produced beef.
CLA is a group of chemicals that are found in linoleic acid. CLA has many benefits: increase metabolism of adipose tissue, and decrease reduction of metabolism promoting weight loss, (2.) regulate blood sugar, (3.) anti-cancer, modulate immune and/or inflammatory, and prevent the development of atherosclerosis. (4.)
Chickens that produce pasture-raised eggs are raised in an ideal environment with lots of time spent outside but the term is not FDA regulated. Pasture-raised eggs contain more vitamin E and total omega-3 fatty acids than conventionally produced eggs. (5.) The Cornucopia Institute created a list of different brands of eggs that I find very helpful when deciding on which eggs to purchase. This list details practices and ethics of the company’s by star ratings.
How can I start?
It’s simple! Begin by implementing the whole food diet mentality into your daily lifestyle. Start selecting fresh produce, whole grains, and healthier snack options while eliminating processed foods, fast foods, and foods high in sugar and trans fats. Research what you are eating to see all the added benefits you get from eating certain foods to help you stay motivated and on track.
