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I love this site - nourishedkitchen.com Ten Things For a Healthier You and Your Family 1. Anafranil free sample Give up refined foods: sugars, anafranil free sample 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.  Give them up.  Just like that.  Yes, anafranil free sample you may have paid good money for that bag of sugar, anafranil free sample the gallon of vegetable oil or that bag of flour.  Sure, anafranil free sample you may think to yourself, anafranil free sample “I only use flour (or sugar or canola oil) occasionally.”  But, anafranil free sample occasionally is still too often. Anafranil free sample Refined foods can leach micronutrients from your body, anafranil free sample contribute to risk of autoimmune disease, anafranil free sample cancers, anafranil free sample metabolic disorders and heart disease.

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

Read More: Modern Sweeteners, anafranil free sample When Natural Foods Aren’t Natural: Agave Nectar, anafranil free sample A Guide to Natural Sweeteners, anafranil free sample Role of Traditional Sweeteners

2. Anafranil free sample Enjoy more sunshine.

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

To Do: Head outside today, anafranil free sample or tomorrow, anafranil free sample and don’t cover up in sunscreen. Anafranil free sample Let the sun warm your face and skin and play to your heart’s content.

Read More: Natural Sources of Vitamin D, anafranil free sample Natural Sunscreen Protection with Real Food, anafranil free sample Disease & Vitamin D Deficiency, anafranil free sample Sunshine Benefits

3. Anafranil free sample Choose only grass-fed, anafranil free sample pastured and wild animal foods.

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

To Do: Investigate a source for grass-fed local meat (try Local Harvest), anafranil free sample or buy online if high quality local meat isn’t available (see sources).

Read More: CLA, anafranil free sample Disease & Diet, anafranil free sample How to Pan-fry a Great Steak, anafranil free sample 10 Reasons to NOT Give up Red Meat, anafranil free sample CLA: The Good Transfat, anafranil free sample Grass-finished vs. Anafranil free sample CAFO Beef

4. Anafranil free sample Eat more fat: butter, anafranil free sample lard, anafranil free sample tallow and olive oil.

Fat nourishes our bodies just as it nourished the bodies of our ancestors.  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.  Vitamins A, anafranil free sample D, anafranil free sample E and K are fat-soluble; that is, anafranil free sample your body needs fat to properly absorb, anafranil free sample metabolize and utilize these critical nutrients.  Without wholesome fats, anafranil free sample your body is operating at a nutritional loss.  Moreover, anafranil free sample you’ll miss their unctuous quality and the fullness of flavor they lend to the dishes you produce in your kitchen.

To Do: Pick up some grass-fed butter and ghee (see sources), anafranil free sample some unrefined olive oil (see sources) or perhaps even some grass-fed beef tallow (see sources).

Read More: Ghee: A Wholesome Fat, anafranil free sample Reader Questions: Animal Fat & Lactic Acid Fermentation, anafranil free sample Fats for Cooking & Fats to Eat Uncooked, anafranil free sample Fat Soluble Vitamins.

5. Anafranil free sample Make mineral-rich stock every week.

In our home, anafranil free sample mineral-rich stock makes its way to the table every day: a soup, anafranil free sample a reduction, anafranil free sample a gravy.  Incorporating homemade stock into your kitchen is one of the most important improvements you can make for the health of your family.  Properly prepared, anafranil free sample homemade stock is rich in micronutrients – calcium, anafranil free sample magnesium and other minerals as well as more elusive nutrients such as glucosamine chondroitin and collagen.  These important nutrients play a role in your body’s ability to respond to infections and attacks, anafranil free sample which is why chicken soup may be thought to have curative powers.  Besides, anafranil free sample 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.  Stock is affordable affordable to prepare as well – requiring only vegetable scraps, anafranil free sample water and a few bones – making nutrient-dense food almost free.

To Do: Set aside some time, anafranil free sample every week, anafranil free sample to prepare at least one gallon of stock.  The active preparation time takes minutes, anafranil free sample and you can use stock in soups, anafranil free sample stews, anafranil free sample gravies, anafranil free sample reduction sauces, anafranil free sample as a beverage, anafranil free sample for preparing grains and for braising vegetables.

Read More: Chicken Feet Stock, anafranil free sample Roast Chicken Stock, anafranil free sample Beef Stock Recipe, anafranil free sample Chicken Soup Cure, anafranil free sample Benefits of Bone Broth, anafranil free sample Broth is Beautiful

6. Anafranil free sample If you eat dairy, anafranil free sample make it raw or cultured.

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

To Do: Find a source of raw milk or begin culturing your own dairy products at home (see sources for cultures an starters).

Read More: Milk Kefir, anafranil free sample Homemade Yogurt, anafranil free sample 10 Reasons to Drink Your Milk Raw, anafranil free sample 10 Cultured Dairy Foods & How to Use Them, anafranil free sample How to Choose an Organic Raw Milk Dairy, anafranil free sample For the Love of Fresh Cream

7. Anafranil free sample If you eat grain, anafranil free sample always sprout, anafranil free sample sour or soak it first.

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

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

Read More: Baking with Sprouted Grain Flour, anafranil free sample Sprouted Grain: The How & Why, anafranil free sample  10 Reasons to Give up Grains, anafranil free sample Working with Sourdough: Tips & Tricks

8. Anafranil free sample Learn to love liver, anafranil free sample roe, anafranil free sample kidneys, anafranil free sample heart and other offal.

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

To Do: Purchase a tub of fish roe from your local fishmonger or online, anafranil free sample and stop by your market to pick up some grass-fed beef liver or pasture-raised chicken livers.  If you have trouble finding these foods locally, anafranil free sample they are available online (see sources).  A good first recipe is Sage & Chicken Liver Pâté.

Read More: Best Sources of Vitamins & Minerals, anafranil free sample 10 Nutritional Powerhouses that Won’t Break the Bank, anafranil free sample The Liver Files

9. Anafranil free sample Eat cultured or fermented foods daily.

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

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

Read More: 10 Dairy-free Probiotics, anafranil free sample Prebiotics and Probiotics, anafranil free sample Healthy Children Eat Dirt, anafranil free sample Fermented Food for Beginners, anafranil free sample Fermented & Cultured Foods, anafranil free sample Benefits of Lactic Acid Fermentation

10. Anafranil free sample Give back to your foodshed and to the real food movement.

Lastly, anafranil free sample this year make the effort to give back to your local foodshed and to share in the real food movement.  Support your farmers markets and CSAs through volunteer work.  Support organizations devoted to real food, anafranil free sample farmers and consumer rights with your dollars.  Every little bit counts.  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, anafranil free sample one-to-one interactions.  The movement is growing fast, anafranil free sample don’t you want to be a part of it?

To Do: Contact your local farmers market (find one on Local Harvest), anafranil free sample and offer to volunteer.  Become a member of the Weston A Price Foundation. Anafranil free sample Give a donation to the Farm-to-Consumer Legal Defense Fund.

The original article can be found at: http://nourishedkitchen.com/new-years-resolutions