not going to worry about their imperfections. That said, you can absolutely cook your own beans
and legumes. The Kitchn (thekitchn.com) has a great article on scratch-cooking beans that I trust. You will see a few recipes in this book that use dry red lentils, which cook quickly and are extremely versatile.
note: Beans and legumes also contain
phytic acid, which can cause digestive distress
in some. If this is you, and you still want to use
canned beans, just be sure to drain and rinse
them extra-thoroughly.
Eliminate or minimize as much as possible:
• Industrial, factory-farmed meat and poultry.
These proteins can contain all manner of
chemicals and harmful fatty acids, and
they do not contain the beneficial nutrient
profile of their properly fed, pasture-raised
counterparts. Factory-farmed eggs are one
of the top allergens as well. Perhaps most
importantly, most of these operations do not
prioritize animal welfare, and I do not want
to support the continuation and growth of
any such practices.
• Larger fish and endangered species. In the
seafood arena, enjoy larger fish, such as tuna
and swordfish, in moderation. These larger
fish tend to contain more toxins because
they are higher on the food chain. Also, steer
clear of endangered species (check fws.gov/ endangered). As with meat and poultry, farmed seafood is likely fed an unnatural diet, which means you’re not receiving the nutrition you deserve. For more information sourcing sustainable seafood in your area, I recommend visiting seafoodwatch.org.
HEALTHY FATS
Fat is essential for the function and
maintenance of the nervous system and
brain. We also need fats in order to absorb and
synthesize crucial nutrients. Many people are
lacking in the critical omega-3 fats and have
an excess of omega-6 fats. This skewed ratio
causes inflammation, which can eventually
lead to chronic disease. Infla-what? You’re
probably familiar with the inflammation
you see when you cut your finger—the skin
around the cut gets red and inflamed. This
acute inflammation is a good thing; it’s a
natural response to cellular damage and a
signal that your body is trying to heal itself.
However, inflammation can occur inside our
bodies because of refined carbohydrate intake
(aka white sugar and bread), polyunsaturated
vegetable oils, antibiotics, pesticides,
genetically modified organisms (GMOs),
factory-farmed animal products, and more.
Over time, consumption of these foods can
cause chronic inflammation around your
organs, which has been shown to contribute
to the risk of cancer, autoimmune diseases,
obesity, heart disease, and Alzheimer’s.*
Certain fats, particularly omega-3 from fish,
are anti-inflammatory soldiers, helping to
cool that silent fire that rages in many of us.
As my publisher once suggested, what if
we referred to fat as “energy,” instead of,
well, fat? Dietary fat, the fat found naturally
in food, has become synonymous with the
fat on our bodies—the soft, buoyant flesh on
our middle-sections and behind-sections. But
here’s the thing: they’re not one and the same.
Eating high-quality, real-food sources of fat,
such as avocado, coconut, or wild salmon,
does not alone make you fat. These fats are
a crucial element in a healthy diet. Not only
can they promote and regulate brain health,
reduce inflammation, and protect organs
from trauma and injury, they are the most
concentrated form of natural energy. Fats
have twice the amount of calories found in
proteins and carbohydrates—and this isn’t
a scary thing, it’s a good thing! This means
that a moderate amount of quality fat will give
you sustained energy, and it won’t leave you
crashing and craving the way carbs alone can.
Fats are the most satisfying macronutrient
for your taste buds, making a dish taste rich
and complex. Most low-fat packaged foods
are higher in sugar than their whole-fat
counterparts, because the sugar is required
to make up for a lack of flavor.
Even
