The Kitchen Transition

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The Kitchen Transition

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By Lori Lipinski, CNC

 

 

For many people the concept of " eating healthy " means sticking to a

temporary diet for a short period of time. But when you truly understand what

it

means to eat healthy, you realize this is not just something cool to do for

a little while and then quit--it's something you need to do everyday.

Eating healthy is a way of life. For most people this transition can be a

little

overwhelming at first. Many people are so afraid to change, they never do.

Others make changes, but easily give up and go back to their old ways.

Some jump in head first and change everything, but have no idea where to go

from there. Sure, when it comes right down to it, most people want to be

healthier, but just don't really know how to make it happen.

 

 

If you want to be healthy, it makes sense to stop doing things that make

you unhealthy! This article will help you get started making the kitchen

transition by getting rid of six ingredients that compromise your health.

You'll also learn why these foods should be eliminated from your diet and what

foods to replace them with.

 

 

Pick a day for your kitchen makeover. Get out a big trash can and then

open up the refrigerator and all your cupboards. Now you are ready to begin!

 

 

REFINED SUGAR AND ARTIFICIAL SWEETENERS

 

In today's over-processed, sugar-crazed society, the average person

consumes 154 pounds of sugar per year! That's 53 teaspoons of sugar per day!

Now

let's pretend that sugar actually has some benefits, eating one-half pound

per day may not seem like such a bad idea. But the truth is that refined

sugar has absolutely no nutritional value whatsoever. Not only does it

completely lack nutritional value, it also robs the body of enzymes, minerals

and

vitamins, especially B-vitamins. Symptoms of B-vitamin deficiency include:

fatigue, depression, anxiety, inability to concentrate, poor memory,

insomnia, rapid/irregular heart beat, swollen/inflamed tongue, dry skin around

the nose and cracking around the lips. Considering the amount of sugar

consumed in this country, it's no surprise so many Americans suffer from

symptoms

of a B-vitamin deficiency.

 

 

Eating too much sugar also creates blood sugar imbalances in the body.

When blood sugar drops too low (shortly after eating a high-sugar meal or

snack) the fuel supply to the body is impaired, with adverse effects on mental

function, physical energy and emotional stability. Symptoms of hypoglycemia

(low blood sugar) can range anywhere from headaches, irritability and

shaking when hungry to explosive anger, panic attacks, or crying easily for no

apparent reason. Not only can sugar affect the quality of your day but it

can also make you sick. Many studies have shown that sugar is very effective

in weakening the immune system and is a source of fuel for feeding cancer

and tumors.

 

 

In an attempt to avoid the problems associated with sugar, many people

have been convinced that artificial sweeteners are a better alternative. The

word artificial should give you a clue that they are not. Artificial

sweeteners are associated with cancer, weight gain, increased cravings for

sweets,

impaired coordination, decreased mental function, diabetes, MS,

Parkinson's, seizures and migraine headaches.

 

 

Trash It:

It's fair to say that no other food contributes to as many health problems

as sugar. So if you want to achieve your optimum health potential,

avoiding sugar is the best place to start. You can begin your kitchen

transition

by throwing out that big bag of sugar and all those little packets of

artificial sweeteners. Then get rid of all the products in your cupboards and

refrigerator that are made with refined sugar (sucrose, high fructose corn

syrup, dextrose, maltodextrin). This will include all commercial brands of

cookies, candy, pop, ice cream, pastry, cakes and pies. It may seem like a good

idea to pass these foods along to family, friends, neighbours, or

coworkers--but considering the problems caused by excess sugar consumption,

it's

best just to throw them out. Even if it seems like a waste of money at the

time, the savings in your health, and the health of those you care about,

will be well worth it.

 

 

Stash It:

The best sweeteners to use are those that occur naturally such as raw cane

sugar (Rapadura), pure maple syrup, raw honey or molasses. These are best

used for baking. Stevia, an herb that is much sweeter than sugar but does

not affect blood sugar levels, can be used for sweetening beverages (if

necessary in the initial stages of transitioning your diet). Keep in mind that

even natural sweeteners can affect your blood sugar and contribute to

cravings for sweets. For this reason it's best to avoid eating sweets by

themselves; instead include dessert made with whole foods as part of a balanced

meal, no more than 2-3 times per week. Good fats and protein help to stabilize

blood sugar and reduce cravings for sweets. A steak with some steamed

veggies and butter, a salad topped with a dressing based on olive oil and a

couple of naturally sweetened cookies would be a healthy and balanced way to

include dessert. Avoid having dessert with a meal that is high in

carbohydrates like pasta, bread or rice. (Nourishing Traditions is loaded with

many

incredible dessert recipes!)

 

 

WHITE FLOUR

 

Now that you've eliminated the sweet sugar from your kitchen, your next

step is to get rid of the " other " sugar--white flour. White flour breaks down

just like sugar in the body and can lead to many of the same problems as

white sugar. During the process of turning whole wheat into white flour, the

B-vitamins as well as vitamin E, calcium, zinc, copper, manganese,

potassium and fiber are removed. Due to the lack of fiber in white flour, it is

a

major contributing factor to constipation and other bowel problems. Wheat is

also a major allergen and can cause reactions such as headaches, fatigue,

malabsorption, irritability, upper respiratory congestion, nausea, diarrhea

and other bowel disorders like celiac and Crohn's disease.

 

 

Trash It:

Search for anything in your kitchen made with enriched wheat flour and

toss it out. That includes most commercial breads, crackers, pasta, bagels and

stuff like pancake mixes. While you're at it, you can throw out white rice

and all other processed grains such as corn bread mixes, instant oatmeal,

and all processed grain cereals--even if they are organic. During the

extrusion processing of whole grain flakes and puffed cereals, high

temperatures

and intense pressure destroy nutrients, cause fragile oils to become

rancid, and make the processed cereals very difficult to digest.

 

 

Stash It:

Although many commercial brands offer " whole grain " breads available at

the grocery store, there are none that I really recommend. In most cases, the

bread is still made from enriched wheat flour with a few whole grains

added in. And even if the bread is made purely from whole grain, it most likely

still contains unhealthy ingredients like high fructose corn syrup and

partially hydrogenated oil. To get good quality whole grain bread, you're going

to have to take a ride to your local health food store. Look for bread

that is made from whole grains, even better organic, sprouted whole grains. My

favorite brand of bread is Alvarado St. Bakery, which is available at most

natural food stores. If yours doesn't carry it, ask them to. It's a light

bread with a chewy texture, a perfect sandwich bread! You can also find

whole grain pasta and bagels, however, they are extremely high in

carbohydrates and have a major effect on blood sugar. So unless you can use

control to

limit the portion of those foods and eat them sparingly, it's best not to

eat them at all. Despite the fact that 98 percent of the wheat consumed in

this country is refined wheat flour, surprisingly it is pretty easy to find

whole wheat flour at almost any grocery store. Keep in mind, however, that

shortly after wheat is ground it begins to lose its nutrient value and

quickly goes rancid. So if you plan to do any baking with whole grains, it is

best to grind them yourself. (For more information on how to properly prepare

whole grains, see Nourishing Traditions.)

 

 

HYDROGENATED VEGETABLE OILS

 

For many years the media have told us to replace saturated fats with

unsaturated fats, like those from vegetable oils. This is not very good advice

considering that, in the process of producing vegetable oils, toxic

chemicals and high temperatures are used to extract the oil from the seed or

bean.

In this process virtually all of the nutritional value has been destroyed,

not to mention the fact that high temperatures turn the oil rancid before

you even bring it home.

 

 

Even worse, most vegetable oils in processed foods have been hydrogenated,

a process that rearranges the fatty acid molecules and creates trans fatty

acids. Not only are trans fats difficult to digest, but they have also

been implicated as a cause of cancer, heart disease, diabetes, obesity and

sterility.

 

 

Trash It:

Since most packaged food that contains sugar and white flour, also

contains hydrogenated oil, you should have already eliminated those foods from

your kitchen anyway. Hydrogenated oils are found in almost all processed

foods, commercial salad dressings, sandwich spreads and, of course, margarine.

Rather than just throw away these items, rinse out the containers and recycle

them--at least it won't be a total waste.

 

 

Stash It:

A " must have " in your kitchen is real butter! Butter is a rich source of

fat soluble vitamins A, D, E, and K. and contains important minerals like

manganese, zinc, chromium, and iodine. The saturated fat in butter enhances

our immune function, protects the liver from toxins, provides nourishment for

the heart in times of stress, gives stiffness and integrity to our cell

membranes, and aids in the proper utilization of omega-3 essential fatty

acids. Butter will add extra nutrients and flavor to your vegetables, whole

grain breads and sautéed dishes. Organic butter produced without the use of

hormones, steroids, and antibiotics is available at natural food stores and

even many grocery stores. Or, check out the classified ad section in this

magazine to find sources of high quality butter by mail order.

 

 

Another important oil to stock in your kitchen is olive oil. Olive oil is

a rich source of antioxidants, relieves the pain and inflammation of

arthritis, normalizes blood fats and cholesterol, stimulates strong gallbladder

contractions, and is known for increasing longevity. Olive oil can be used

for sautéing at moderate temperatures and is a perfect base for salad

dressings.

 

 

Another fat you may want to try is coconut oil, a once-maligned but very

healthy fat that is making a come back. Coconut oil is a rich source of

medium-chain saturated fatty acids, especially lauric acid, which has strong

antifungal and antimicrobial properties. Coconut oil is extremely heat stable

and can be used in baking, frying, sautéing, and especially for making

popcorn! I recommend unrefined, organic coconut oil from Garden of

Life--available online or at many natural food stores.

 

 

COMMERCIAL DAIRY

 

We have been told for years to drink milk because it's good for our bones

and makes us strong and healthy. But milk is only as good as its source.

Unfortunately, it is common practice for commercial dairies to keep their

cows in confinement with little or no access to pasture. Instead of their

natural grass diet, cows are fed a diet of grain. Grain feeding leads to

digestive disorders in the cow and diminishes the nutrient content of the milk,

particularly vitamins A, D and CLA (conjugated linoleic acid, a fatty acid

naturally occurring in grass-fed beef and milk that reduces body fat and

protects against cancer). Furthermore, corn and soy, which make up the bulk of

a cow's grain diet, are commonly genetically engineered foods that receive

heavy doses of pesticides. Commercial dairy cows are also given hormones

and antibiotics, which ultimately affect the consumer.

 

 

Another thing to consider is the processing of milk. Once the milk is

exposed to heat through pasteurization, enzymes and beneficial bacteria are

destroyed, and the availability of nutrients like B-vitamins, vitamin C,

calcium, and fat-soluble vitamins A, D, and E is greatly diminished. Consumption

of commercial milk has been linked to many health conditions, such as

allergies, asthma, atherosclerosis, diabetes, chronic infections (especially

upper respiratory and ear infections), obesity, osteoporosis and prostate,

ovarian, breast and colon cancer.

 

 

Trash It:

Considering where commercial milk has been and what it has been through,

it's best to avoid it altogether. Clean out your fridge and get rid of

commercial milk and all other commercial dairy products, such as yogurt, sour

cream, and cottage cheese--and don't forget to recycle!

 

 

Stash It:

To avoid unnecessary hormones, antibiotics, and pesticides in dairy, it's

best to buy organic dairy products. Stock up on raw cheese and good quality

whole milk yogurt. These foods are available at natural food stores and

even at many grocery stores. Even if you can find organic milk at the store,

it has still been pasteurized or even ultrapasteurized, destroying many of

the nutritional benefits of the milk. So unless you can get milk in its

natural state, raw and unprocessed, just skip it.

 

 

CAFFEINATED BEVERAGES

 

Caffeine addiction is a serious problem for many people, even those who

are health-conscious. But no matter how good your diet may be, that innocent

little cup of coffee in the morning can wreak havoc on your health for the

rest of the day. Caffeine stimulates the adrenal glands, leading eventually

to adrenal exhaustion and symptoms like fatigue, lack of physical endurance

and stamina, impaired ability to deal with stress, depressed immune

system, allergic reactions, weight gain, low blood pressure, dizziness and

lightheadedness or blacking out when standing up. Caffeine also stimulates the

liver to release more sugar in the blood stream and further stresses the

body's delicate sugar-regulating mechanism. Besides creating major hormonal

imbalances in the body, caffeine also impairs calcium absorption. This is a

major concern for children who consume a lot of soft drinks while their bones

are still developing.

 

 

Trash It:

So if you still haven't kicked your caffeine habit, there's no better time

than now! Simply get rid of all caffeinated coffee and tea (and soft

drinks, if you haven't done so yet).

 

 

But it may not be so simple if you're seriously addicted to caffeine. You

may actually need a little time to wean off of it. But you can do it, in

fact, you need to if you want to achieve your true health potential. So,

start by cutting your caffeine intake in half, do that for one week, and then

cut it in half again, and continue until you are no longer consuming

caffeine. This will probably require you to make huge changes in your

lifestyle,

both at home, at work and even in your car.

 

 

It's important to understand why you liked caffeine so much in the first

place. If you're like most caffeine addicts, chances are you rely on

caffeine to pick you up when your energy starts to fizzle out. This can be

resolved by eating balanced meals at regular intervals throughout the day.

Eating

protein-based meals with natural carbohydrates and plenty of good fats will

keep your blood sugar stable and reduce your cravings for both sugar and c

affeine. Also, it is important to get enough rest at night, which is

sometimes easier said than done. But, if you plan ahead and use your time more

wisely during the day, you will most likely be able to squeeze some more, well

deserved time into your sleep schedule! Finally, if you are feeling sleepy

in the afternoon, there is nothing wrong with dozing off for ten minutes

or so--a short nap can be extremely refreshing.

 

 

Stash It:

The best way to kick a bad habit is to replace it with a better one! Don't

just stop drinking caffeinated beverages, start drinking healthier

beverages- and there's nothing better than water! ! Not drinking enough water

can

lead to symptoms like: dizziness, feeling lightheaded, nausea, stomach

ache, muscle cramping, confusion, headache, and fatigue. Ideally, we should all

drink ½ our body weight in ounces of water each day. So if you weigh 150

lbs. you should drink 75 oz. of water everyday, and even more if you are

physically active. That may sound like a lot of water, but your body really

needs it. We all understand the importance of taking a shower. Well drinking

water is like an internal bath that bathes every single cell in the body.

Without enough water it would be difficult for the body to eliminate waste-

kinda like flushing a toilet without any water in it! Now that's something

to think about!

 

 

The cleanest water available is filtered through reverse osmosis (R/O).

Serious water drinkers should consider investing in an R/O unit that can be

installed under the kitchen sink (whole house units are available as well).

If clean, refreshing, tasteless water is a little boring for you, try

adding some fresh squeezed lemon or lime juice, or try adding a few drops of

essential oils (cinnamon, tangerine, peppermint, etc.). You can also spice up

your water with many varieties of naturally " un " caffeinated herbal teas.

There are many types of flavored water available at the store, however, almost

all of them contain sugar in one form or another. Glacieu makes a fruit

infused water without added sugar, which is available at most natural food

stores. But remember, when it comes right down to it, there is no substitute

for good, clean water.

 

 

COMMERCIAL SALT

 

The salt that you find in table salt and most processed foods is sodium

chloride. Salt in this form has been processed at high temperatures, which

changes the molecular structure and removes vital minerals from the salt.

Table salt also contains additives, anticaking agents, and even sugar. Excess

salt consumption is associated with high blood pressure, fluid retention,

heart and kidney disease.

 

 

Trash It:

Dump out your saltshaker and toss out all other packaged or processed

foods with a high sodium content. This should be pretty easy for most people.

 

 

Stash it:

We have been told for years to avoid salt, but following this advice can

lead to even more problems. We are all salty on the inside--our blood,

sweat, tears, and even our urine--it's all salty. It's important to replenish

the salt in our body, using the right salt is what makes all the difference

in the world. The best way to put salt back into your body is to use Celtic

sea salt. This high quality salt contains over 80 balanced minerals from

the sea. Celtic sea salt is essential for maintaining proper fluid balance and

utilization in the body. It also normalizes blood pressure, enhances

digestion, and nourishes the adrenal glands. Celtic sea salt is available at

many natural food stores or can be ordered through The Grain and Salt Society,

call 1-800-TOPSALT.

 

 

NEW BEGINNINGS

 

Well, that was easy, right? Now that you've made the kitchen transition,

you have built a solid foundation for your health. It can only get better

from here--let the journey begin!

 

 

 

About the Author

Lori Lipinski is a Certified Nutritional Consultant, lecturer and writer

whose articles have been published and quoted in highly respected national

and international health journals and books. Lori developed the " Making the

Transition " series to help people transition toward a REAL food diet, one

step at a time.

 

 

 

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