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

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

Read More: Modern Sweeteners, cheap ultram online When Natural Foods Aren’t Natural: Agave Nectar, cheap ultram online A Guide to Natural Sweeteners, cheap ultram online Role of Traditional Sweeteners

2. Cheap ultram online Enjoy more sunshine.

Most of the population, cheap ultram online both children and adults, cheap ultram online 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, cheap ultram online many sunscreens contain carcinogenic compounds.  Kinda defeats the purpose, cheap ultram online doesn’t it? Slathering yourself in cancer-causing chemicals to, cheap ultram online well, cheap ultram online avoid cancer?  As a result of an indoor lifestyle coupled with a solar-phobic health community, cheap ultram online our nation’s vitamin D levels are suffering.  Low vitamin D levels are linked to cognitive dysfunction, cheap ultram online depression, cheap ultram online autoimmune disorder, cheap ultram online cancer and heart disease.  Instead, cheap ultram online cut yourself a little slack and go outside – dare I say it – without sunscreen. Cheap ultram online If you’re particularly concerned, cheap ultram online 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, cheap ultram online so bring a wide-brimmed hat or loose, cheap ultram online long-sleeved clothing  to avoid the pain of a sunburn.

To Do: Head outside today, cheap ultram online or tomorrow, cheap ultram online and don’t cover up in sunscreen. Cheap ultram online Let the sun warm your face and skin and play to your heart’s content.

Read More: Natural Sources of Vitamin D, cheap ultram online Natural Sunscreen Protection with Real Food, cheap ultram online Disease & Vitamin D Deficiency, cheap ultram online Sunshine Benefits

3. Cheap ultram online Choose only grass-fed, cheap ultram online pastured and wild animal foods.

Grass-fed, cheap ultram online pasture-raised and wild caught animal foods are deeply nourishing.  Indeed, cheap ultram online for thousands of years prior to the advent of industrial agriculture, cheap ultram online these were the only animal foods we knew.  The manner in which an animal was raised does make a difference, cheap ultram online 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, cheap ultram online omega-3 fatty acids, cheap ultram online beta carotene and retinol than the meat of conventionally raised animals. Cheap ultram online Moreover, cheap ultram online grass- and pasture-based ranching provides environmental benefits as well – nurturing the local fields, cheap ultram online improving the diversity and proliferation of native flora and fauna.

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

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

4. Cheap ultram online Eat more fat: butter, cheap ultram online lard, cheap ultram online 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, cheap ultram online D, cheap ultram online E and K are fat-soluble; that is, cheap ultram online your body needs fat to properly absorb, cheap ultram online metabolize and utilize these critical nutrients.  Without wholesome fats, cheap ultram online your body is operating at a nutritional loss.  Moreover, cheap ultram online 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), cheap ultram online some unrefined olive oil (see sources) or perhaps even some grass-fed beef tallow (see sources).

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

5. Cheap ultram online Make mineral-rich stock every week.

In our home, cheap ultram online mineral-rich stock makes its way to the table every day: a soup, cheap ultram online a reduction, cheap ultram online 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, cheap ultram online homemade stock is rich in micronutrients – calcium, cheap ultram online 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, cheap ultram online which is why chicken soup may be thought to have curative powers.  Besides, cheap ultram online 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, cheap ultram online water and a few bones – making nutrient-dense food almost free.

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

Read More: Chicken Feet Stock, cheap ultram online Roast Chicken Stock, cheap ultram online Beef Stock Recipe, cheap ultram online Chicken Soup Cure, cheap ultram online Benefits of Bone Broth, cheap ultram online Broth is Beautiful

6. Cheap ultram online If you eat dairy, cheap ultram online make it raw or cultured.

If you eat choose to eat dairy, cheap ultram online take great care to make sure you’re eating high quality dairy products in the new year.  Fresh, cheap ultram online raw milk, cheap ultram online cream, cheap ultram online butter and cheese from cows fed on pasture is a food held sacred to many cultures and regions across the globe: the Americas, cheap ultram online Africa, cheap ultram online the Middle East, cheap ultram online South Asia and Europe.  These wholesome dairy products are rich in food enzymes, cheap ultram online beneficial lactobacillus bacteria and natural vitamins that are otherwise destroyed by pasteurization.  And while raw milk is not a panacea for every ill, cheap ultram online when fresh milk comes from healthy cows, cheap ultram online it is deeply nourishing.  For those who may not be able to tolerate or who choose not to consume milk on its own, cheap ultram online cultured dairy products like yogurt, cheap ultram online crème fraîche and bonny clabber offer a nice alternative.  Culturing dairy products helps to restore beneficial bacteria to the food, cheap ultram online during that process sugars are metabolized reducing the food’s overall glycemic load. Cheap ultram online Butter, cheap ultram online ghee (clarified butter), cheap ultram online 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, cheap ultram online Homemade Yogurt, cheap ultram online 10 Reasons to Drink Your Milk Raw, cheap ultram online 10 Cultured Dairy Foods & How to Use Them, cheap ultram online How to Choose an Organic Raw Milk Dairy, cheap ultram online For the Love of Fresh Cream

7. Cheap ultram online If you eat grain, cheap ultram online always sprout, cheap ultram online sour or soak it first.

If you choose to eat grain, cheap ultram online always sprout, cheap ultram online sour or soak it first.  Grain is not an essential or important aspect of a wholesome, cheap ultram online 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, cheap ultram online it isn’t essential.  Grain should be kept to a minimum, cheap ultram online if eaten at all.  If you choose to eat grain, cheap ultram online this year make sure to prepare it properly in accordance with traditional, cheap ultram online time-honored methods.  You see, cheap ultram online whole gain contains an antinutrient called phytic acid which binds up minerals preventing their full absorption.  Which means all those whole grain cereals, cheap ultram online crackers and cookies aren’t doing you or your family a lick of good.  The effects of these antinutrients can be mitigated by souring, cheap ultram online sprouting or soaking which combines whole grain with warmth and slightly acidic solution.  This process activates phytase, cheap ultram online a food enzyme, cheap ultram online that effectively neutralizes phytic acid rendering the whole grain more digestible and its nutrients better absorbed.  Make the effort, cheap ultram online in the new year, cheap ultram online to sour, cheap ultram online sprout or soak your grain.

To Do: The next batch of bread you make should be sourdough, cheap ultram online 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, cheap ultram online use sprouted grain flour (see sources) instead.

Read More: Baking with Sprouted Grain Flour, cheap ultram online Sprouted Grain: The How & Why, cheap ultram online  10 Reasons to Give up Grains, cheap ultram online Working with Sourdough: Tips & Tricks

8. Cheap ultram online Learn to love liver, cheap ultram online roe, cheap ultram online kidneys, cheap ultram online heart and other offal.

Liver, cheap ultram online roe, cheap ultram online kidneys, cheap ultram online heart, cheap ultram online tongue: no, cheap ultram online they don’t sound all too appealing, cheap ultram online do they?  These organ meats are among the most nutrient-dense foods available and, cheap ultram online for North American palates, cheap ultram online their unique, cheap ultram online mineral-rich flavor takes some getting used to.  They’re worth learning to like, cheap ultram online and learning to crave.  Liver is an extraordinarily rich source of folate, cheap ultram online 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, cheap ultram online and strong foods so you needn’t eat them daily, cheap ultram online 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, cheap ultram online 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, cheap ultram online they are available online (see sources).  A good first recipe is Sage & Chicken Liver Pâté.

Read More: Best Sources of Vitamins & Minerals, cheap ultram online 10 Nutritional Powerhouses that Won’t Break the Bank, cheap ultram online The Liver Files

9. Cheap ultram online Eat cultured or fermented foods daily.

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

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

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

10. Cheap ultram online Give back to your foodshed and to the real food movement.

Lastly, cheap ultram online 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, cheap ultram online 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, cheap ultram online one-to-one interactions.  The movement is growing fast, cheap ultram online don’t you want to be a part of it?

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

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