Page 75 - Spring2010

The types of fats historically consumed by our ancestors were the most easily extractable—butter and other animal
fats such as tallow and lard, coconut and palm oil, olive oil, sesame oil, small amounts of flaxseed oil and fish liver oils.
Back in that day, extraction was achieved by slow-moving stone presses or rollers. Only a handful of today’s companies
maintain these traditional methods, referred to as “expeller expressed” or “cold pressed.” These gentle approaches pre-
serve the integrity of the fat molecules and the natural preservatives many oils contain, which preserve their stability.
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These unrefined oils will remain fresh for quite some time if stored in the refrigerator. Finally, if accessible and affordable,
organic sources are ideal, as they are free of pesticides and contaminants that ordinarily concentrate in fat. (See Three-
Minute, Three-Step Salad Dressing on page 69.)

WHOLE VS. REFINED CARBOHYDRATES:
To understand why to choose whole food sweeteners over refined, a little background is needed. Natural, simple
sugars are most abundant in fruits, raw honey, maple syrup, root vegetables, squash, and milk. Common sources of re-
fined simple sugars that we should avoid are brown and white sugar, fructose, high fructose corn syrup, agave and yacon
syrups. Naturally sweet foods are linked together with the vitamins, minerals, and enzymes needed for their digestion
and assimilation by the body. In very moderate amounts in the context of a whole foods diet, these foods are healthful.
But when the sugars in these foods are removed by refining, the sugars now exist separate from the nutrients. These
“skeletonized” sugars work quite differently in the body, providing nothing but empty calories that drain the body’s nutri-
ent reserves. 39
Dr. Weston Price noticed that once white flour and white sugar were introduced to unsuspecting cultures, tooth
decay, physical degeneration, and disease set in over the period of a single generation. Current evidence links excessive
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sugar and white flour consumption with the development of almost any health problem, including (but definitely not
limited to) cancer, osteoporosis, heart disease, hypoglycemia, adrenal exhaustion, and parasitic and yeast infections. 44
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Sugar and refined flour also depress the immune system within minutes of consumption, 45,46 which means more sniffles,
allergies and gloomy moods. Oh, yeah, and if you have an interest in slowing down the clock, sugar is counterproductive
to your efforts, as this non-food “food” also promotes wrinkles!
To replace refined white or brown sugar cup for cup, dehydrated cane sugar juice or coconut sugar works well. But as
you might suspect, cutting down on sugar in general is always a good idea. Nevertheless, from time to time, we all want
a sweet treat. When you do indulge, instead of a packaged pastry or dessert, try reaching for a piece of fruit or a fresh
date. For homemade desserts and sweet beverages, use the whole-food sweetener choices—raw, unfiltered (preferably
local) honey, molasses, dehydrated cane juice, coconut sugar, fresh juice, and maple syrup. When making homemade
goodies, be sure to always include healthful fats—butter, egg yolks, cream or nuts—to help maintain blood sugar balance
and stave off the blood sugar roller-coaster.

Dense Eating, starting on page 73. Take on the package-free whole foods: produce, meats, fish, bulk nuts, grains and
choices that are most doable first and then prog- seeds, fats, and oils.
ress. Breakfast is a great place to start revamping. Refueling first thing in
the morning with nutrient dense foods is critical for setting yourself up
4. TAKE IT SLOW! for hormonal balance and a clear mind. Your morning meal can be simple;
Revamp one meal at a time: First, if you soaked oatmeal topped with butter or coconut oil, chopped nuts and berries
and your family dine out regularly, opt for fresh is hardy and filling (See Slow Cooker Porridge, page 72). Eggs (cooked
produce, non-fried options, salad with olive oil- any way you like) are quick and nourishing. Remember, choose pastured
based dressing, or seafood sautéed in real butter. when possible. Smoothies are a nice way to start the day, especially during
Skip the fillers—chips and breads—served early the warmer months of the year. For a satisfying, enzyme-filled breakfast
in the meal. Ultimately work towards eating out smoothie, blend together two cups almond milk, kefir, yogurt, or coconut
less frequently and making more meals at home. milk and add in a handful of berries (fresh or frozen), half a cucumber,
A happy side benefit is that as you revamp your half a chopped apple, and a pastured, raw egg yolk or two.
meals, you will find more nourishing choices Take your time to rethink every meal of the day and eventually
replacing the less desirable ones in your pan- overhaul each one. That might mean scouring cookbooks to find those
try—sodas, chips, sports bars, puffed cereals, “go to” recipes, brown bagging it to work or school, or getting up a half
and packaged items. When you embrace the an hour earlier each morning to toss a meal into the slow cooker before
traditional foods lifestyle, label reading becomes work. Slowly make these transitions; you want these changes to become
fairly moot. Your most nourishing choices are lifelong habits.

SPRING 2010 Wise Traditions 75