Moving to Whole Foods

In the days of our grandparents, the term "Whole Foods" was not a topic of conversation, because everything they ate fell into that category.  Through the miracles of technology, dual-income households, the growth of organized activities for children, and a million other things that have not necessarily been changes for the worse, we have found ourselves trying to figure out how we get back to a "Whole Food" diet.  The mission of my blog is to help you get healthly food on the table fast.  While there are definitely some processed foods that are an important part of getting there, I try to use as much Whole food as possible.  This gives us all the best shot at looking and feeling great and living the healthiest and longest life possible.  Transitioning to a more whole foods diet may seem daunting, so here are some tips to make it easier:

1. Eat more high fiber plant foods at every meal including vegetables, whole grains, beans, nuts and seeds.
2. When dining out at ethnic restaurants, try some of their vegetarian dishes.
3. When you eat meat, choose grass fed, hormone-free so you get the maximum nutrients possible.
4. When you cook proteins, avoid frying, which adds calories, and overcooking, which diminishes their nutrient value.
5. Eating regularly provides your body with a consistent intake of nutrients and avoids the stress associated with skipping meals and then overeating.
6. Fill your pantry with healthy food choices that are ready to eat and go.
7. Never leave the house without food.  Remember, eating healthy foods on a regular basis will help you avoid unhealthy choices.  Make up your own trail mix to keep in the glove compartment, or an apple is always a great easy to pack and carry choice.
8. Most importantly, do not be too rigid and move gradually, because this is a change you are making for the rest of your life.  You will have to not only adjust your way of thinking but also your palate.

Whole Foods at the Market
When choosing food to buy, you need to be diligent, have a healthly dose of skepticism and resist old patterns of relying on convenience foods.  It takes more thought than just staying at the perimeter of the food aisles.  Here are some guidelines to get you down the aisles:

1. Read labels.  No, not the front label because that one is all about marketing and can be very deceiving.  Go to the ingredient list and make sure it lists ingredients that you recognize and can actually pronounce.
2. Think complex carbohydrates.  The main dish approach centering on a large piece of protein is OUT!  Balance the meat with whole grains, beans and fresh vegetables.  Portion size:
3. Protein the size of your palm
4. Carbs the size of 1/2 of your palm
5. Vegetables 1/3 to 1/2 of your plate
6. Buy organic and local as much as possible.  Organic foods have more nutrients, less chemicals, are better for the environment and most importantly they taste better.  Ditto for local, except for maybe the chemicals unless you can get local and organic.
7. Buy foods in season.  Seasonal foods are healthier because it is what your body needs at that particular time of the year, more abundant and less expensive.  I will come back to the topic of seasonal eating and our bodies in a different post, but trust me for now.
8. Eat a rainbow of colors.  Instead of worrying about getting the right vitamins and minerals, eating a colorful diet will ensure your best exposure to a wide variety of nutrients.

It is still January, the month of resolutions and goal setting, so I hope you will join me in setting a goal of more whole and less processed foods.

CHEERS!


WHAT'S FOR DINNER TONIGHT?
Roasted Spaghetti Squash and Meat Sauce
Serves 4-6

1 large Spaghetti squash

Olive oil

Salt and pepper

1 lb Lean ground beef, lamb or turkey sausage

1 medium onion
1 T chopped garlic
1 14 1/2 oz  can diced tomatoes (the fire-roasted version adds nice flavor)
1 jar of good quality marinara sauce (watch sugar content and ingredients)
Salt and pepper to taste
Chopped Fresh herbs such as basil, oregano, thyme, rosemary (optional)
Parmesan Cheese

Cut squash in half, remove seeds and pulp, and brush with olive oil.  Sprinkle with salt and pepper and roast in a 425 degree oven for 20 to 30 minutes, until tender.  Let cool briefly before running a fork end to end to create spaghetti strands.

For the sauce, brown the meat and onion in a saute pan over medium high heat.  Drain any fat from pan after browning.  Over medium heat, add garlic and saute only briefly until you begin to smell the garlic.  Add the diced tomatoes and marinara sauce and stir to combine.  Simmer sauce for about 15 minutes and taste.  Adjust seasoning with salt and pepper.  Add fresh herbs, if using, just before serving.  Top spaghetti squash and meat sauce with parmesan cheese.