{"id":124335,"date":"2010-01-01T14:46:18","date_gmt":"2010-01-01T19:46:18","guid":{"rendered":"http:\/\/nourishedkitchen.com\/?p=2878"},"modified":"2010-01-01T14:46:18","modified_gmt":"2010-01-01T19:46:18","slug":"10-new-year%e2%80%99s-resolutions-that%e2%80%99ll-do-you-good","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/124335","title":{"rendered":"10 New Year\u2019s Resolutions That\u2019ll Do You Good"},"content":{"rendered":"
<\/a><\/div>\n

<\/a><\/h3>\n

\"\"<\/p>\n

1. Give up refined foods: sugars, oils and flours.<\/h3>\n

The single most effective thing you can do for your health in the new year is simple: remove all refined foods from your cupboards.\u00a0 Give them up.\u00a0 Just like that.\u00a0 Yes, you may have paid good money for that bag of sugar, the gallon of vegetable oil or that bag of flour.\u00a0 Sure, you may think to yourself, “I only use flour (or sugar or canola oil) occasionally.”\u00a0 But, occasionally is still<\/em> too often. Refined foods can leach micronutrients from your body, contribute to risk of autoimmune disease, cancers, metabolic disorders and heart disease.<\/p>\n

To Do<\/strong>: Take a big garbage bag and throw out any vegetable oil, soybean oil, canola oil, cottonseed oil, hydrogenated fats, white sugar, brown sugar, corn syrup, agave nectar, white flour, unbleached all-purpose flour, refined sea salt, iodized salt and any boxed or packaged foods containing these ingredients.<\/p>\n

Read More<\/strong>: Modern Sweeteners<\/a>, When Natural Foods Aren’t Natural: Agave Nectar<\/a>, A Guide to Natural Sweeteners<\/a>, Role of Traditional Sweeteners<\/a><\/p>\n

2. Enjoy more sunshine.<\/h3>\n

Most of the population, both children and adults, suffer from insufficient or deficient vitamin D levels.\u00a0 Blame an indoor society coupled a near-paralyzing fear of skin cancer that has kept people covered up and slathered in carcinogenic sunscreens.\u00a0 Yes, many sunscreens contain carcinogenic compounds.\u00a0 Kinda defeats the purpose, doesn’t it? Slathering yourself in cancer-causing chemicals to, well<\/em>, avoid cancer?\u00a0 As a result of an indoor lifestyle coupled with a solar-phobic health community, our nation’s vitamin D levels are suffering.\u00a0 Low vitamin D levels are linked to cognitive dysfunction, depression, autoimmune disorder, cancer and heart disease.\u00a0 Instead, cut yourself a little slack and go outside – dare I say it – without<\/em> sunscreen. If you’re particularly concerned, use a touch of coconut or sesame oil on your skin both of which have some protective effects.\u00a0 Remember to cover up before you burn, so bring a wide-brimmed hat or loose, long-sleeved clothing\u00a0 to avoid the pain of a sunburn.<\/p>\n

To Do:<\/strong> Head outside today, or tomorrow, and don’t cover up in sunscreen. Let the sun warm your face and skin and play to your heart’s content.<\/p>\n

Read More: <\/strong>Natural Sources of Vitamin D<\/a>, Natural Sunscreen Protection with Real Food<\/a>, Disease & Vitamin D Deficiency<\/a>, Sunshine Benefits<\/a><\/p>\n

3. Choose only grass-fed, pastured and wild animal foods.<\/h3>\n

Grass-fed, pasture-raised and wild caught animal foods are deeply nourishing.\u00a0 Indeed, for thousands of years prior to the advent of industrial agriculture, these were the only animal foods we knew.\u00a0 The manner in which an animal was raised does make a difference, not only to your health but to the health and vibrancy of your local economy and environment.\u00a0 Grass-fed beef and red meat is a richer source of conjugated linoleic acid, omega-3 fatty acids, beta carotene and retinol than the meat of conventionally raised animals. Moreover, grass- and pasture-based ranching provides environmental benefits as well – nurturing the local fields, improving the diversity and proliferation of native flora and fauna.<\/p>\n

To Do<\/strong>: Investigate a source for grass-fed local meat (try Local Harvest<\/a>), or buy online if high quality local meat isn’t available (see sources<\/a>).<\/p>\n

Read More<\/strong>: CLA, Disease & Diet<\/a>, How to Pan-fry a Great Steak<\/a>, 10 Reasons to NOT Give up Red Meat<\/a>, CLA: The Good Transfat<\/a>, Grass-finished vs. CAFO Beef<\/a><\/p>\n

4. Eat more fat: butter, lard, tallow and olive oil.<\/h3>\n

Fat nourishes our bodies just as it nourished the bodies of our ancestors.\u00a0 Examinations into traditional peoples indicates that most traditional societies reveled in fat – with some peoples consuming up to 80% of their daily calories from fat alone.\u00a0 Vitamins A, D, E and K are fat-soluble; that is, your body needs<\/em> fat to properly absorb, metabolize and utilize these critical nutrients.\u00a0 Without wholesome fats, your body is operating at a nutritional loss.\u00a0 Moreover, you’ll miss their unctuous quality and the fullness of flavor they lend to the dishes you produce in your kitchen.<\/p>\n

To Do:<\/strong> Pick up some grass-fed butter and ghee (see sources<\/a>), some unrefined olive oil (see sources<\/a>) or perhaps even some grass-fed beef tallow (see sources<\/a>).<\/p>\n

Read More: <\/strong>Ghee: A Wholesome Fat<\/a>, Reader Questions: Animal Fat & Lactic Acid Fermentation<\/a>, Fats for Cooking & Fats to Eat Uncooked<\/a>, Fat Soluble Vitamins<\/a>.<\/p>\n

5. Make mineral-rich stock every week.<\/h3>\n

In our home, mineral-rich stock makes its way to the table every day: a soup, a reduction, a gravy.\u00a0 Incorporating homemade stock into your kitchen is one of the most important improvements you can make for the health of your family.\u00a0 Properly prepared, homemade stock is rich in micronutrients – calcium, magnesium and other minerals as well as more elusive nutrients such as glucosamine chondroitin and collagen.\u00a0 These important nutrients play a role in your body’s ability to respond to infections and attacks, which is why chicken soup may be thought to have curative powers.\u00a0 Besides, a good homemade stock can add subtle nuances of flavor to your dishes and a charm that is lacking in the boxed and canned broths you find at your supermarket.\u00a0 Stock is affordable affordable to prepare as well – requiring only vegetable scraps, water and a few bones – making nutrient-dense food almost free.<\/p>\n

To Do<\/strong>: Set aside some time, every week, to prepare at least one gallon of stock.\u00a0 The active preparation time takes minutes, and you can use stock in soups, stews, gravies, reduction sauces, as a beverage, for preparing grains and for braising vegetables.<\/p>\n

Read More<\/strong>: Chicken Feet Stock<\/a>, Roast Chicken Stock<\/a>, Beef Stock Recipe<\/a>, Chicken Soup Cure<\/a>, Benefits of Bone Broth<\/a>, Broth is Beautiful<\/a><\/p>\n

6. If you eat dairy, make it raw or cultured.<\/h3>\n

If you eat choose to eat dairy, take great care to make sure you’re eating high quality dairy products in the new year.\u00a0 Fresh, raw milk, cream, butter and cheese from cows fed on pasture is a food held sacred to many cultures and regions across the globe: the Americas, Africa, the Middle East, South Asia and Europe.\u00a0 These wholesome dairy products are rich in food enzymes, beneficial lactobacillus bacteria and natural vitamins that are otherwise destroyed by pasteurization.\u00a0 And while raw milk is not a panacea for every ill, when fresh milk comes from healthy cows, it is deeply nourishing.\u00a0 For those who may not be able to tolerate or who choose not to consume milk on its own, cultured dairy products like yogurt, cr\u00e8me fra\u00eeche and bonny clabber offer a nice alternative.\u00a0 Culturing dairy products helps to restore beneficial bacteria to the food, during that process sugars are metabolized reducing the food’s overall glycemic load. Butter, ghee (clarified butter), fresh cream and raw milk cheese deserve a place in every kitchen.<\/p>\n

To Do: <\/strong>Find a source of raw milk<\/a> or begin culturing your own dairy products at home (see sources for cultures an starters<\/a>).<\/p>\n

Read More<\/strong>: Milk Kefir<\/a>, Homemade Yogurt<\/a>, 10 Reasons to Drink Your Milk Raw<\/a>, 10 Cultured Dairy Foods & How to Use Them<\/a>, How to Choose an Organic Raw Milk Dairy<\/a>, For the Love of Fresh Cream<\/a><\/p>\n

7. If you eat grain, always sprout, sour or soak it first.<\/h3>\n

If you choose to eat grain, always sprout, sour or soak it first.\u00a0 Grain is not an essential or important aspect of a wholesome, nourishing diet.\u00a0 There’s nothing you can find in grain that you can’t find in greater quantities elsewhere.\u00a0 While a crusty loaf of sourdough bread dipped in a fragrant olive oil might be a nice treat, it isn’t essential.\u00a0 Grain should be kept to a minimum, if eaten at all.\u00a0 If you choose to eat grain, this year make sure to prepare it properly in accordance with traditional, time-honored methods.\u00a0 You see, whole gain contains an antinutrient called phytic acid which binds up minerals preventing their full absorption.\u00a0 Which means all those whole grain cereals, crackers and cookies aren’t doing you or your family a lick of good.\u00a0 The effects of these antinutrients can be mitigated by souring, sprouting or soaking which combines whole grain with warmth and slightly acidic solution.\u00a0 This process activates phytase, a food enzyme, that effectively neutralizes phytic acid rendering the whole grain more digestible and its nutrients better absorbed.\u00a0 Make the effort, in the new year, to sour, sprout or soak your grain.<\/p>\n

To Do:<\/strong> The next batch of bread you make should be sourdough, and plan meals ahead so you have time to properly prepare your grain for optimal nutrition.\u00a0 Give sprouting a try.\u00a0 If you don’t have time to soak or sour your grains, use sprouted grain flour (see sources<\/a>) instead.<\/p>\n

Read More: <\/strong>Baking with Sprouted Grain Flour<\/a>, Sprouted Grain: The How & Why<\/a>,\u00a0 10 Reasons to Give up Grains<\/a>, Working with Sourdough: Tips & Tricks<\/a><\/p>\n

8. Learn to love liver, roe, kidneys, heart and other offal.<\/h3>\n

Liver, roe, kidneys, heart, tongue: no, they don’t sound all too appealing, do they?\u00a0 These organ meats are among the most nutrient-dense foods available and, for North American palates, their unique, mineral-rich flavor takes some getting used to.\u00a0 They’re worth learning to like, and learning to crave.\u00a0 Liver is an extraordinarily rich source of folate, vitamin A and B vitamins while roe is rich in omega-3 fatty acids and fat soluble vitamins including vitamins A and E.\u00a0 These are potent, and strong foods so you needn’t eat them daily, but try to make sure that liver and roe appear at your dinner table weekly.\u00a0 Take care to prepare and eat\u00a0 other nutrient-dense offal periodically as well.<\/p>\n

To Do: <\/strong>Purchase a tub of fish roe from your local fishmonger or online, and stop by your market to pick up some grass-fed beef liver or pasture-raised chicken livers.\u00a0 If you have trouble finding these foods locally, they are available online (see sources<\/a>).\u00a0 A good first recipe is Sage & Chicken Liver P\u00e2t\u00e9.<\/a><\/p>\n

Read More<\/strong>: Best Sources of Vitamins & Minerals<\/a>, 10 Nutritional Powerhouses that Won’t Break the Bank<\/a>, The Liver Files<\/a><\/p>\n

9. Eat cultured or fermented foods daily.<\/h3>\n

Cultured and fermented foods play an enormous role in traditional diets.\u00a0 First born of practicality, fermenting and actively culturing foods offers benefits beyond its practical beginning as a way to preserve food without refrigeration.\u00a0 Indeed, the natural process of fermentation often increases vitamin content while reducing sugar content; moreover, fermented foods are teeming with beneficial bacteria – those wee beasties that interact with your body by strengthening your immune system, manufacturing vitamins in the gut and warding off pathogens.\u00a0 Make the effort to eat fermented and cultured foods at least daily.\u00a0 In our home, we eat small amounts of yogurt, kefir, sauerkraut, sour pickles<\/a>, kombucha or other fermented foods with nearly every meal.<\/p>\n

To Do<\/strong>: Make your first batch of sauerkraut<\/a>, homemade yogurt<\/a> or water kefir<\/a>.\u00a0 If you need a starter culture you can find them online (see sources<\/a>), and if you need recipe inspiration pick up a copy of Get Cultured<\/a>, my recipe booklet detailing delicious, nourishing recipes for probiotic foods.<\/p>\n

Read More:<\/strong> 10 Dairy-free Probiotics<\/a>, Prebiotics and Probiotics<\/a>, Healthy Children Eat Dirt<\/a>, Fermented Food for Beginners<\/a>, Fermented & Cultured Foods<\/a>, Benefits of Lactic Acid Fermentation<\/a><\/p>\n

10. Give back to your foodshed and to the real food movement.<\/h3>\n

Lastly, this year make the effort to give back to your local foodshed and to share in the real food movement.\u00a0 Support your farmers markets and CSAs through volunteer work.\u00a0 Support organizations devoted to real food, farmers and consumer rights with your dollars.\u00a0 Every little bit counts.\u00a0 Share your experiences with your real food journey with your friends: online through social media like Facebook and Twitter and off-line in real-world, one-to-one interactions.\u00a0 The movement is growing fast, don’t you want<\/em> to be a part of it?<\/p>\n

To Do<\/strong>: Contact your local farmers market (find one on Local Harvest<\/a>), and offer to volunteer.\u00a0 Become a member of the Weston A Price Foundation<\/a>. Give a donation to the Farm-to-Consumer Legal Defense Fund<\/a>.<\/p>\n

Read More<\/strong>: Get the Most from Your Farmers Market: 10 Tips from a Market Manager<\/a><\/p>\n

Photo credit<\/a>.<\/p>\n

\n

Wondering where your full feed went? Click here<\/a> to learn why The Nourished Kitchen<\/a>moved to summary feeds. Don’t forget to find Nourished Kitchen on Facebook<\/a>, Twitter<\/a>, Flickr<\/a> and
\n\u00a9 Jenny for The Nourished Kitchen<\/a>, 2010. |
\nPermalink<\/a> |<\/p>\n

\nPost tags:
\n<\/small><\/p>\n","protected":false},"excerpt":{"rendered":"

1. Give up refined foods: sugars, oils and flours. The single most effective thing you can do for your health in the new year is simple: remove all refined foods from your cupboards.\u00a0 Give them up.\u00a0 Just like that.\u00a0 Yes, you may have paid good money for that bag of sugar, the gallon of vegetable […]<\/p>\n","protected":false},"author":146,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-124335","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/124335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/users\/146"}],"replies":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/comments?post=124335"}],"version-history":[{"count":0,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/124335\/revisions"}],"wp:attachment":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/media?parent=124335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/categories?post=124335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/tags?post=124335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}