**10/31/10 fixed broken links
A good place to start is this page:
http://westonaprice.org/basicnutriti...uidelines.html (old, updated see below)
That is the WAPF dietary guidelines page. I'll copy the list here and add notes after each item as necessary because that helps keep things in order in my own head. The following are pretty much my own opinions and I'm sure someone else will come along and suggest good stuff too. Or better! I'm still learning!
I did not start by throwing out all the 'bad' food I had in my kitchen. Instead I started making better choices at the grocery store and the 'bad' foods ever so slowly got replaced by 'good' foods. I just didn't have it in my budget to basically restock the kitchen. I still have white sugar and flour but those get used so rarely that I can't remember the last time I had to buy a bag of either. I should probably pitch the flour now that I think about it...
I buy a lot of produce at the farmer's market but ours is only open April to November so I end up at the grocery store in the winter a lot. Then I try to buy foods that would be in season so in the winter we eat a lot of greens and root vegetables. It may be different for your area.
So here's the list from the WAPF site:
1. Eat whole, natural foods.
Replace white foods with brown foods: whole wheat, brown rice, natural sweeteners. It might be easier for some people to mix brown and white until the taste buds adapt.
2. Eat only foods that will spoil, but eat them before they do.
3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
Good sites to find farmers that'll sell you these are as follows:
4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
See above sites to find farmer's that'll sell you these if you live in a state where raw milk is illegal.
5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.
A good place to get coconut oil and help mothering.com is Mountain Rose Herbs
You want unrefined coconut oil - the one that tastes like coconut. The refined is good too if you're not happy with the coconutty taste but the unrefined is better because the refining process takes out a lot. If you want a neutral tasting oil that holds up to heat really well, try refined palm oil. Spectrum sells it as 'Organic Shortening' but there are other sources as well.
Taking cod liver oil should be included here
6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
Be a locavore! That way your food is picked when ripe and doesn't travel to you really far losing nutrients in the process.
7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
A good guide to soaking is here:
8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
Companion site to the excellent book, Wild Fermentation:
THE site about kefir:
Find an MDC mama to get kefir grains or kombucha scoby from
Grow your own scoby
9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
Good broth reference, though NT has a whole lot of info on it.
10. Use herb teas and coffee substitutes in moderation.
11. Use filtered water for cooking and drinking.
12. Use unrefined Celtic seasalt and a variety of herbs and spices for food interest and appetite stimulation.
http://www.realsalt.com/ is a good kinda of salt
13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.
Dom's vinegar and kombucha page
Simple vinaigrette recipe:
1 cup olive oil
1/2 cup raw ACV (apple cider vinegar)
1/4 cup water
salt and pepper
1 or 2 cloves of garlic, finely minced or put through a garlic press
I keep this dressing out of the fridge and we tend to use it up in less than two weeks so I don't know how long it keeps really. If you put it in the fridge, the olive oil will solidify so it'll need to be taken out ahead of time before use.
14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
If you're having a hard time giving up white sugar, consider adding more protein and good fat to your diet. A lot of people here have good results getting off sugar with that.
15. Use only unpasteurized wine or beer in strict moderation with meals.
16. Cook only in stainless steel, cast iron, glass or good quality enamel.
Phase out teflon or get rid of it completely. I still have one pan that I use for the occasional pancakes while I'm waiting for the big cast iron skillet to become good and non-stick.
17. Use only natural supplements.
Good mineral supplement is ConcenTrace Trace Minerals
http://www.vitacost.com/Trace-Minera...-Mineral-Drops We add it to our filtered water, one drop per glass.
18. Get plenty of sleep, exercise and natural light.
Sunlight gives you vitamin D!
19. Think positive thoughts and minimize stress.
20. Practice forgiveness.
WAPF also provides a dietary dangers list that might be of interest:
Once again, start one thing at a time, don't freak out! In my opinion, a good way to start is by having eggs for breakfast, fried in coconut or palm oil or butter.
I know that this foundation talks a little about introducing egg yolks and liver to 4 mth. old babies, which I think is awesome!... But do they have a more extensive protocol for what foods to introduce when to babies in the first year or two? I plan to avoid all grains... unless it's okay to introduce soaked and fermented grains to babies. I'm not sure. And which veggies when? This will be in addition to breastfeeding, just fyi. Thank you!
Here's a WAPF page on feeding babes and children--lots of links that might be helfpul!
ETA: I don't personally agree w/ everything WAPF says, esp. irt breastfeeding. (I'm nursing and co-sleeping w/ my 2.5 yo, and will continue until he's ready for a change...) I'm also currently grain free (and loving it!) and dairy free (more paleo) but I do find WAPF a very useful source of info. I guess I'm just saying make sure to read everything w/ a grain of salt!
I traditional foods
Me, DS, and DD Grateful to the baby I lost for sticking around long enough to teach me what I needed to know so badly We love our forest valley home, our goats and chickens, and wild harvested food-medicine
Kris : in love with J , "auntie" to W (6yrs) and Z (4yrs) and "mommy" to Katie
→Waiting to start our own little family after college and marriage←
Back to school May 2013!
Someday it will be my turn: