whole foods diet | Cynthia Eats

December 9, 2020June 3, 2021

What Happens When We Stop Eating Processed Food?

We have talked (a lot) about how processed foods are chemical-laden, addictive wonders of scientific labs all over the world. Well-paid scientists the world over have, and continue to, come up with processed foods that are highly addictive and make you want to eat them again and again.

These foods are well-known to cause weight gain and all the health issues that go with it as well as causing our bodies to react to chemical additives resulting in migraines, brain fog and even some that can lead to organ failure and serious disease.

But what happens when we stop eating processed food? Aside from avoiding the negative consequences, what positive reactions can we expect from eating whole foods?

Here’s To Your Health

Eating more fruit can lower our risk of cancer of the upper gastrointestinal tract. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer.

The role of healthy food in avoiding, controlling and/or reversing diabetes is essential. The introduction of fiber, high quality protein and fats help to maintain a slow, steady level of glucose in our system, as opposed to the “sugar rush” that is the result of sugary, low fiber and low protein processed foods.

The fiber, high quality protein and healthy fats found in whole foods help to reduce the amount of fat and cholesterol in your body by helping you feel full faster and longer than processed foods.

An interesting study showed that people who eat an ultra processed food diet tend to gain weight.
When those same people ate unprocessed whole foods, they lost weight. Intriguingly, the weight differences on the two diets occurred even though both kinds of foods had been carefully matched from a nutritional standpoint, including calorie density, fiber, fat, sugar and salt.

Stronger and Stronger

A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life.

High quality protein helps to build and maintain healthy muscle mass. When these proteins are paired with fiber rich carbohydrates (for energy) and healthy fats (for more energy!), they create the building blocks for strong muscles.

Water is also important when performing the exercise that builds up your core strength and muscle mass. Yes, it replaces the fluid that’s lost when you sweat but it also replenishes electrolytes, sodium and glucose. Not only that, a couple of glasses of water before exercising will lower your perceived effort while consuming water after exercise will ward off muscle cramps, remove toxins from your body and deliver the nutrients your body has burned.

Create Beauty From Within

Eating a whole foods diet can help cleanse toxins from your body while increasing nutrients which are essential for healthy skin. This is because the liver, kidneys, adrenals, thyroid as well as the intestines work together to make that happen. If your liver and kidneys are overtaxed trying to filter out an over consumption of toxins, it can cause skin breakouts. If your hormones are out of whack, your thyroid can’t function properly causing the skin to be dry and flaky. If the intestines are having trouble expelling waste, it can cause the skin to become thick, blemished and oily.

Whole grains such as brown rice and oats contain B vitamins, silica and zinc which can alleviate brittle and thinning hair. These B vitamins will also help to keep your lips hydrated, relieving cracking and chapping.

Vitamins K and C can be found in dark green and leafy vegetables can boost circulation and strengthen capillary walls in the skin, improving its strength and color. Potassium, such as is found in avocado, can reduce puffiness by reducing water retention. Since avocados also contain healthy fatty acids that help keep your skin soft, it sounds like a spinach/avocado smoothie is the perfect breakfast to keep you looking your best!

Tossing back a few nuts will supply your nails with some much-needed B7, zinc, iron and protein to keep them strong!

Happily Ever After

Antioxidants and phytochemicals found in plant based foods reduce inflammation and repair damage to brain cells while restoring balance to our neurotransmitters. Studies show this leads to reduced episodes of depression compared to those who consume more processed foods. There is even evidence that a whole foods diet can reverse depression without the aid of medication.

The proper amount of quality sleep is also important to regulate your mood. A low fiber and higher saturated fat diet has been shown to lead to a lighter and less restorative sleep, resulting in more awake time over the course of the night. Fatty foods can also be harder to digest, making it harder to fall asleep in the first place! On the other hand, eating foods rich in melatonin and magnesium, such as almonds, can improve sleep by regulating your inner clock and reducing stress hormone cortisol,

Magnesium will also help to reduce headaches.

Viva La Vida! (And Enjoy It More!)

So here’s the bottom line: Switching to a whole foods diet will help you lose weight faster, age slower, get fewer headaches and have better hair, skin and brain function. It will also lead to a better night’s sleep!

Think it’s hard to give up the junk? Maybe at first. That’s because many processed foods are made with “perfect” amounts of added sugar, salt, fat, and other chemicals designed to make us want more. Shockingly, studies have shown that this combination addicts us in a similar way as drugs.

But many people will testify that once they get away from processed foods, they no longer have any desire to eat them. It doesn’t mean you’ll never slip again…it just means that each time you do, you’ll enjoy it less and less, much like an ex-smoker becomes intolerant to the sight and smell of cigarettes over the course of time.

So go ahead. Climb on the bandwagon and begin to live your best life. You can do it!

All my best

Cynthia
cynthia@cynthiaeats.com

January 10, 2020January 24, 2022

Whole Foods Diet Plan: Alternative Lifestyles

Healthy eating or a whole foods diet plan means different things to different people so I decided to take a look at some of the more popular eating styles.

Ugh. There it is again. We hear the word “diet” and instantly our mind goes to smelly cabbage soup, cardboard tasting SnackWells and carrot sticks next to an empty bowl where the dip should go. No, thank you!

But the actual definition of the word diet is simply the foods we eat to receive the nutrition we need for our bodies to function.

It seems like a straightforward, simple definition, right? And now that we have it right in front of us, we can all agree that we DID know that, technically speaking.

But let’s play a game. Let’s add one word and see if our togetherness train can stay on the rails.

Just One Word

Healthy diet.

What did you just think about when you read that? Was it a crunchy green salad? A juicy steak with a steaming side of garlic green beans? Blackened Tilapia with avocado salsa? Or was it Tofu Pad Thai? Well, that consensus didn’t last long, did it?

Throughout history and around the world, there is and has always been a vast array of opinions on what is considered a healthy diet.

A lot of it has to do with what foods are readily available and the energy requirements necessary for different lifestyles. But some are put together based on the beliefs of a person or group of people and nowhere is this more prevalent than in the United States.

I thought it might be interesting to take a look at some of the more prominent dietary lifestyles that fit into the category of a whole foods diet. I’ve included links in case you would like a more in-depth look at any particular lifestyle.

All Aboard For The Magical Mystery Tour!

Mediterranean Diet

This diet encourages lots of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices while limiting red meats, sweets and dairy products.

Although research shows that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases, without a guide to portion sizes the risk of overconsumption of calories may undo any good benefits.

It does encourage red wine, though, so it’s OK in my book!

Vegan/Vegetarian

Proponents of this lifestyle forgo, in varying degrees, the consumption of meat and animal products.

A well-planned meatless diet can reduce the chance of obesity and heart disease while lowering the risk of diabetes and high blood pressure.

It’s important to keep in mind, however, that there are plenty of unhealthy options, such as non-dairy ice cream and meat substitutes, which are highly processed and loaded with chemicals, sugar, sodium and saturated fat.

It’s also important to learn how to combine certain foods and/or supplements to ensure that proper nutrition is being achieved.

Paleo Diet

Followers of this plan believe that we can improve our health by eating as our ancestors ate during the Paleolithic era more than 2 million years ago.

Because the cavemen did not have the tools necessary to cultivate crops or process foods (such as grains), the diet focuses on meats, vegetables, nuts, seeds, some oils and fish while excluding grains, dairy products, sugar, alcohol and any processed foods.

The benefits of this eating plan would certainly include the clean, whole foods approach to meals, as well as the anti-inflammatory advantages of the plant nutrients in vegetables, oils, nuts, and seeds.

On the downside, the increased consumption of fat in meat can cause a plethora of problems, the lack of dairy raises concerns about calcium deficiency and the lack of carbs can lead to low energy levels.

Overall, the very restrictive nature of the diet makes it difficult to follow.

Macrobiotic Diet

Macrobioticism is based on the Zen Buddhism theory of balancing Yin and Yang by focusing on a diet of whole grains, certain vegetables, seaweed, fish, nuts, seeds and legumes served on wood or glass service wear.

The practice of eating whole grains with the elimination of processed sugar can be helpful for those with diabetes while the elimination of animal fat may be beneficial for people dealing with heart disease and high cholesterol.

Much like a vegetarian/vegan diet, care must be taken to ensure that healthy nutritional guidelines are met.

Alkaline Diet

The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve your health, the theory being that a more alkaline Ph level protects you from illness and disease.

The diet encourages fruits, nuts, legumes, and vegetables while reducing meat, poultry, fish, dairy, eggs, grains and alcohol.

While the idea of being able to control the Ph levels in one’s blood seems to have been firmly debunked by science, a diet high in plant-based foods and low in unhealthy fats, cholesterol, sugars and alcohol is a solid foundation in the quest to stay healthy.

Raw Food Diet

As you may have guessed, proponents of this diet advocate a meal plan of uncooked food. It is their belief that cooking food destroys nutrients and, in some cases, even causes an increased risk of cancer and age-related diseases.

While some consume raw meat, eggs and dairy products, most rely on vegetables, fruits, nuts, seeds and legumes.

While this plant-based diet may be good for the short term, long-term use of the diet is not recommended by most medical professionals as studies show that it’s difficult to consume enough calories to maintain a healthy weight.

There is an increased risk of food-borne illness and, while no whole foods are “banned”, many foods are unpalatable or hard to digest when they’re raw. This greatly reduces food choices, making it difficult to maintain in the long term.

But Wait! There’s More!

Egg and Wine Diet

This one was popularized by Helen Gurley Brown in her 1962 book Sex and The Single Girl.

It’s fairly straightforward: The daily food intake consists of 3-5 eggs, one steak and an entire bottle of wine, which you start drinking at breakfast. It would seem that this makes a gal more attractive and appealing to men.

I’m oddly intrigued.

So Many Choices, So Little Time

This is by no means a complete list nor a comprehensive study of different diet plans. I just wanted to show that “whole foods” doesn’t mean any one thing!

It’s a whole wide world of choices. I’m not endorsing or condemning any of them, I’m just suggesting that when things begin to get a bit, well, stale, you can branch out.

Take the road less traveled. You could try a vegetarian recipe one evening or take a week to live like a caveman.

You never know. You just might like it.

Have you tried any of these diets? Would you consider it? Leave a comment below to let us know what you think!

(And, OK. I’m NOT endorsing the Egg and Wine diet. *sigh*)

For some of my thoughts on creating healthy, whole foods meals, click here!

All my best,

Cynthia
cynthia@cynthiaeats.com

November 11, 2019November 23, 2021

Creating Healthy Whole Foods Meals For One

So, what the heck is a whole foods diet, anyway? Take a minute to read this for my opinion on the subject on creating healthy whole foods meals!

As I mentioned before, I love to cook but cooking for one person seems like a lot of work. You have to haul out the bowls and the pans. The utensils, the cutting board, and the dishes. Not to mention the shopping and clean-up! All for that one meal. But the good news is that I’ve been experimenting in my kitchen. I’ve been creating some tasty and healthy whole foods meals to share with you. I’ve also come up with some easy cooking hacks, tips and ideas to make meal preparation a little bit easier and more efficient.

What Is A Whole Foods Diet?

So what is a whole foods diet, exactly? Well, that’s sort of a loaded question.

The first thing I would like to point out is that what I’m referring to when I say “diet” is not what is commonly thought of as traditional dieting (i.e. weight loss diet plan). What I’m talking about is a healthier way of eating. (And if you do lose a little weight then all the better, right?!?)

The second thing I’ll say is that there are a number of definitions out there. Many vegetarians see their choices as being the true whole foods diet, while vegans (including raw vegans, fruitarians, juicearians, sproutairians, etc) feel that THEIR choices are the correct ones.

These are all great options and I have deep respect for those who desire, for whatever reason, to remove meat or animals products from their diets but what I’m referring to is a more general description. More of a goal, really, as opposed to a specific plan.

I’m concentrating on avoiding processed foods in favor of using fresh foods, or foods in their natural state if you prefer.

Fresh Foods vs Processed Foods

The term fresh food means, once again, different things to different people.

If we wanted to be literal about this, we would go to the hen house every morning to gather eggs. Then we would head to the barn to milk Bessy so we could churn the butter for bread made from the flour we milled after harvesting the wheat in our own backyard.

I, personally, don’t want to wait that long for breakfast so I’m in favor of using a meter, of sorts, that rates food from red to green. From Very Bad (Is there anything in this that isn’t chemicals?) to Sainthood (Why, yes, I do maintain an organic, totally self-sufficient, plant-based household). I simply aim for something in the green(ish) section.

In all seriousness, acquiring fresh food is easier than ever. Most of us are no longer at the mercy of growing seasons, weather or the proximity to others who are willing to barter foodstuffs.

In regard to fresh foods vs processed foods, I am simply referring to foods that are in their natural state vs foods that have been modified in some way to make them ready to eat or easier to prepare. Think a fresh potato instead of boxed potato flakes. Really, it’s that simple.

If you do want to take things a step further (and sometimes I do), the movement to purchase locally grown or raised products is gaining serious traction. You could google local farms (or farmers markets), check your local newspaper or peruse the community bulletin board. I have discovered that most local merchants are happy to direct you to another one if they don’t have what you need.

And think of all the cool people you’ll meet.

Is Eating Meat Healthy?

Is eating meat bad? Is eating meat healthy?

The debate is never-ending and certainly not one that I could ever settle.

There is one thing that I DO know…many experts agree that meat can be a part of a whole foods meal plan.

Keep in mind that this not a specific eating plan we’re talking about here but more of a guideline.

Fresh and unprocessed is the key (sorry chicken nuggets). Based on that train of thought, some will even argue that fresh meat is more compatible with a whole foods diet than the processed vegan alternatives.

Shopping For Whole Foods

Now that we’ve had this chat, you’re ready to jump right in and work up a healthy eating plan, right?

Unfortunately, creating healthy meals is a “no-go” if you don’t have the proper ingredients.

The first thing you’re going to want to do is go shopping for whole foods.

I’m not going to tell you what to buy because I think we’ve already covered that. And we all have different tastes. I love Brussels sprouts, for example, but my best friend gags at the mere sight of them.

No, my advice is simple. Shop the perimeter of the store because that’s where all the good stuff is. Close your eyes and picture taking a walk around the (inside) outer limits of your local supermarket. That’s where you’ll find fresh produce, seafood, meat and dairy.

Shopping for one person is trickier than shopping for a group so the first thing you’re going to want to do is to decide what you’re going to cook in the upcoming week and use that to make a list.

If you’re feeling stuck, I have posted some of my favorite recipes in the Let’s Get Cooking! tab on my home page. There are a few aisles you may want to hit but if you have a plan you won’t waste your time wandering aimlessly and (probably) buying things you didn’t intend to buy.

For more information on shopping for one person, check out this post.

Ready?

I’ll be adding a few recipes each week under the Let’s Get Cooking! tab on my homepage.

I’ll do my best to categorize them but my idea of evening food might be different from yours (breakfast for supper, anyone?) so feel free to look around to see what’s there.

I’ll also be including those aforementioned cooking hacks, tips and ideas. Any that pertain to a particular recipe will be included in that post but

I will also be writing posts about some ideas I’ve come up with. Please come back often to see what’s new!

This is a journey and I hope you’ll join me. I look forward to seeing your ideas and recipes, either in the comment section below or by email.

So, are we ready?

Let’s Get Cooking!

Cynthia
cynthia@cynthiaeats.com

Tag: whole foods diet

What Happens When We Stop Eating Processed Food?

Here’s To Your Health

Stronger and Stronger

Create Beauty From Within

Happily Ever After

Viva La Vida! (And Enjoy It More!)

Whole Foods Diet Plan: Alternative Lifestyles

Just One Word

All Aboard For The Magical Mystery Tour!

Mediterranean Diet

Macrobiotic Diet

But Wait! There’s More!

So Many Choices, So Little Time

Creating Healthy Whole Foods Meals For One

What Is A Whole Foods Diet?

Fresh Foods vs Processed Foods

Is Eating Meat Healthy?

Shopping For Whole Foods

Ready?

Let’s Get Cooking!

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