Hi friend, how are you?
We all know The World Cup is going on
But did you know that Norway shipped over one ton of food for their team members to eat while here? They didn’t want them eating our “processed stuff”
And it also kept them consistent with what they ate at home for optimal performance
Last Sunday I shared that I’m going to do a 4 part weekly series on some basic health “hacks”
Numbers 1 and now #2 should of been in reverse / We should always try to get the most nutritional value from our food before supplementing
Last week I spoke about what vitamins we humans need
Today we’re going to look at a few basic every day foods, not diets
First off any time you can buy your food from local growers or farmers please do
Since most people start the day with bfast, lets begin there
Oatmeal::
Ohhhh that trickeeeeee little devil…….. 👿
If you’re going to eat oatmeal consider steel cut oats instead
The reason is insulin resistance. The glucose spike isn’t as rapid with steel cut oats
Unless you add sugar toppings, then ”fahhhgetttt about it” 😁
As we sleep at night our muscles cannibalize themselves
That’s why it’s so crucial to have high amounts of protein with our first meal
Oatmeal is a carb, and carbs need extra protein to offset insulin spikes
If you’re eating oatmeal without adding a HIGH AMOUNT OF PROTEIN to help with your cholesterol your sabotaging yourself on the insulin side ( Diabetes Type 2 and Pre Diabetes )
Switch to steel cut oats / Add NATURAL peanut butter ONLY, you want the fat content / also have eggs / and eat non fat Greek yogurt…. Yes people eat plain Greek yogurt with bfast ( no added chemically made fake sugars for flavor )
Just don’t eat a bowl of oatmeal / steel cut oats alone, lower cholesterol, maybe
Spike your blood sugars, absolute yes
Oatmeal is a highly processed grain / That’s what they feed cows to gain weight before being slaughtered / Think about that
Eggs::::
Thank Gawwdddd that lie / myth about eggs being dangerous for cholesterol got debunked years ago. I myself eat cage free
You can eat as many as you want, each one contains 6 grams of protein
Egg whites contain less calories than whole eggs
But the yolks are where the vitamins are, A. D. E. K and even B complex
Not to mention Lutein and Zeaxanthin which protect your eyesight
The only reason to do egg whites is if you’re calorie counting ( Donut anyone???? )
Apples::
An apple a day keeps the Dr away!!! Only if you do it right
First off buy from local growers any and every chance you get
If you can’t buy local then the only apples you should buy are organic
And DO NOT EVER buy “Organic” from China or Brazil
I drive a Ford, if I slap a sticker on it saying “Chevy” is it a Chevy then?
That’s what China and Brazil have been caught doing countless times
The reason we buy local or organic is because American apples have tested for pesticides at such high levels that the residue could be re-used for new pesticide
Apples are the #1 fruit for retaining pesticides in America
Just rinsing won’t work…. If you want to clean them ( and you should ) soak them in cold water for 10-15 minutes with baking soda… Or buy local or organic
Bacon:::: 😁
Who in their right mind doesn’t love some good bacon now and then
Now and then, not every day….
Most food labels lie to us, bacon labels are no different
Many will say “Nitrate Free” even when it’s not true
In order to be nitrate free look for bacon that is dry - cured with salt only
If it has “celery powder” that’s “code” for where the nitrates are hidden
Good Bacon:::: More meat than fat / is crisp after cooking
Bad Bacon::::: Sliced very thin, those are often water injected and shrink 50%
Beef:::
“It’s what’s for dinner” Absolutely please buy local any and every chance you get
I live in Kansas, right place / right time
I know lots of cattle ranchers here, and I buy my beef from them directly
In the 1990’s on t.v. it was all about “Made with Black Angus Beef!!”
Well that was a marketing campaign created here in Kansas to make people think Black Angus was better or healthier than all other beefs. They never lied or said that in any advertising, it was only inferred, and the public bought it
When you buy ground beef from a store buy 93% or more, it’s hard to get a higher percentage but it’s out there
“Grass Fed” yes and no…..
To be labeled “Grass Fed” a cow only needed to be fed foliage at some point in its life
They are ALWAYS grain fed in the end to fatten them up for the scales
If you can’t buy local look for “Grass Finished” There is a HUUUGE difference….
That’s pretty rare to find in stores, most of the time you’ll need a specialty shop or a healthier geared store. Grass Finished means that the cow always ate forage, again very rare to find in commercial stores
Beef is another one that is lied upon
Trust me, I can tell which of my buddies eats beef regularly and which ones don’t
Regardless if they’re 35 or 75, the ones that eat beef are not only stronger but always in better health too
Beef builds lean muscle like nothing else… Some still believe the lie that it’s bad for us, but then again being broke down, weak and tired all the time is the new American way… Uhhggggggggg…………..
Beef is a complete protein / meaning that it contains all 9 essential amino acids
Beef prevents anemia, and boosts cognitive function.. Yes beef builds brain power
Chicken::
Eat it, eat more of it, and look for “Hormone Free”
Also free range is a better choice
Rice::::
Black rise is the healthiest. Wild rice has protein. Brown rice is better than white
White rice doesn’t need to be boiled in as much water as the others
And it’s a good practice when cooking colored rice’s to use extra water then drain it off after, that reduces arsenic it can collect from soil
Potatoes:
Want to gain weight?? Eat rice
Want to lose weight?? Eat sweet potatoes
It really truly is that bare / bones / basic
Bread:::
Told you guys about the “water test” before
Place a piece of your bread in a container of water for 3 hours
Not 3 minutes
Not 33 minutes
3 hours / leave it in there for 3 hours / if the water turns cloudy and the bread is no longer in one piece it’s not good for you….
Minimally processed breads hold their form
Broccoli::
Eat it, and lots of it
I eat one 12oz bunch of broccoli a day, sometimes two bunches
The more broccoli you eat the more your Proctologist will love you
Beans:::
If you’re not eating them daily think about them
There was a study done at Washington University in St Louis Mo that found them to clear and clean out cholesterol more than any other food in our daily diets
The study concluded that if you put it up against Americas beloved oatmeal it wasn’t even a close contest.. Not even remotely ballpark close…. Oatmeal can only remove 2% of bad stuff in us, Beans remove over 10%…..
That’s not to mention the nutritional values, beans are insanely strong vitamin packed power houses.
But who wants to eat beans in their bfast??? 😉 I do, 6 days a week in my high protein bfast scrambles. Sundays I fast until later in the day
For high blood pressure eat white beans
For high blood sugars eat garbanzo beans
For gut health / digestive issues eat navy beans
For antioxidants eat black beans.. These reduce the risk of heart disease and cancer
Fermented Foods::
Wayyyyyy overlooked here in America
In Korea Kimchi is a daily staple, what do they not have? Stomach issues
I eat Kimchi 6 days week, again in my high protein bfast scrambles
We can help prevent digestive issues TREMENDOUSLY with fermented foods
Sauerkraut is fermented and works well also
The “4 K’s” are:::
Kefir / Kimchi / Kraut / Kombucha
Greek yogurt is also fermented, only eat plain not sugar filled flavored
If you already have stomach issues Bone Broth is considered the #1 must have for healing
It contains L-Glutamine and Collagen, those repair the stomach lining itself
Pooping too much? Try some Ginger mixed in with what ever you want
While apples may have the highest pesticide residue it’s still a good idea to wash all fruits and vegetables
Not only are you wanting to remove pesticides and residues but you’re also cleaning them from who ever may of been handling them before you. We don’t know if that person had any illnesses, sneezed on them or anything else
That’s not to mention the airborne particles floating in the stores or outside
Don’t use any types of soaps, use cold water and baking soda and you’ll be fine
It was the ancient Greek physician Hippocrates that said::
“Let food be thy medicine and medicine be thy food”
Invest wisely, live charitably and be well
Brother Bill