Daily Prescription to Improve My Well-being

goose-lake-1

Looking northwest towards Kamloops Lake from Goose Lake Road. This is where my worlds collide and merge.

It’s hard to keep one’s balance in this crazy world. Finding out what helps keep balance in life is a very individual process. What improves your balance and well-being?

Here’s my daily prescription to improve my well-being. Maybe this list will give you some ideas for your own daily prescription for well-being:

  1. Eat local and organic food that I grow myself or comes from trusted sources. Eat only foods that agree with me. (For me, that’s a very high fat, modified paleo diet.)
  2. Practice Intermitted Fasting (IF). (For me, that’s every-other-day fasting.)
  3. Eat from the seasonal bounty and get at least part of my meals for free each day.
  4. Make my own homemade medicines and take seasonal remedies to improve my constitution. Only put things on my skin that I would consider ingesting.
  5. Never dress for the approval of others. Wear only comfortable clothing, made from natural materials that doesn’t cost a fortune.
  6. Walk everyday with good company, preferably with enjoyable scenery. (For me, that’s 45-60 minutes of easy walking.)
  7. Do some body weight exercise two or three times a week. (For me, that’s about 5 minutes.)
  8. Live outside as much as possible. Sleep in my tent as many months of the year as practical to improve my hormetic response. (For me, that’s about from April 1st to October 31st.)
  9. Get a good night sleep. Turn off the breakers in the house at night or sleep outside.
  10. Get out in the sun every day and expose as much of my skin as possible. Listen to the birds sing and let the insects crawl. (For me, that’s 15-30 minutes when the sun is 45 degrees above the horizon. For my latitude, that’s best done around noon.)
  11. Find the time to watch the sunset and go to bed. Watch the sunrise and wake to the sound of the bird’s singing.
  12. Keep only good company. Avoid people that aren’t good company.
  13. Practice forgiveness and lovingkindness meditation.
  14. Plan for the future but live in the day. Practice mindfulness meditation.
  15. Practice the Stoic practice of the trichotomy of control. Let go of things outside of my control and focus on things totally or partly in my control.
  16. Balance the Stoic practice of duty to society and the Epicurean practice of finding happiness. Practice carpe diem.
  17. Just before sleeping, think about all the things that went well today.
  18. Make something out of garbage each week or learn to do without. Reuse or re-purpose items I’m thinking about throwing out. Alternatively, find ways not to produce garbage in the first place.
  19. Find at least one way each week to get government out of my household.
  20. Have a media and technology fast from 5:00pm Friday to 5:00am Monday every week. Completely avoid all computers, phones, email or communication technology. (For me, the easiest way to do this is by going camping every weekend.)
goose-lake-2

Looking northeast from Goose Lake Road. Getting outside is my kind of medicine!

Specific Carbohydrate Diet (SCD): Recipes

eggs-bacon-salad

Eating well on the SCD or GAPS is easy and doesn’t need to take a lot of time. Here is some buttered scrambled eggs, topped with homemade winter salsa. What looks like bacon is salted pork belly. The side is a seasonal winter salad with homemade mustard seed dressing.

“People are fed by the food industry, which pays no attention to health, and are healed by the health industry, which pays no attention to food.”
Wendell Berry

Over the years I have been asked to compile a recipe cookbook for the Specific Carbohydrate Diet. This post is an index of all the recipes on eatkamloops.org. Some of the posts have many recipes not described in the title. I hope to better organize the recipes at a later date. Nevertheless, these recipes will be good for anyone on the SCD, GAPS or the modified paleo diet.

There will be a few recipes that are not safe for someone on the SCD or GAPS. I have put most of these recipes in an area called Transition, but use your good sense. Remember what my great grandfather used to say: “If the food doesn’t agree with you, leave it alone.”

When people come off the SCD or GAPS, the types of foods they can tolerate is very individual. It is important to slowly introduce a new food and watch carefully for negative symptoms. Sometimes it takes awhile for the old problems to come back. If old symptoms come back, simply remove the irritating food again.

The best advice is to go slowly with one new food and watch carefully for old symptoms. Compulsive eating can be another dangerous sign to remove the food. Here are two posts with more details on how to home test for food tolerance:
Coffee Substitute Taste Test
Food Intolerance Test: What NOT to Do

Some of us can never go back to the old foods. We have to move on from where we are. I would like to give just a few personal examples. Raw dairy was the first food I was able to reintroduce. It was a great surprise to me that I could consume raw dairy, since dairy is considered very hard to digest. I still cannot consume pasteurized and homogenized dairy. Everyone in the family can consume raw dairy products without problems.

Over a number of years, I have been trying to find safe sources of starches to increase my family’s carbohydrate intake. Partly, this is because half of my family needs more carbohydrates in their diet for optimum health. I tried potatoes, which appeared to be okay for me, but after about a month I would wake in the morning with totally numb hands. Everyone else in the family was okay on potatoes. I have found sweet potatoes agree with me and everyone in the family.

Many times I have tried to reintroduce grains without any success. Even using nourishing traditional preparation methods, grains are poison for me and I get immediate feedback that this food is not for me. After numerous trials, I am at the point of being off grains for life. My daughter can tolerate some grains but she can get into trouble if the amount of grains goes above some unknown tolerance point. Everyone’s reactions will be different so transition is a very personal journey.

Please remember that during transition the foods that will agree with me may not agree with you. If your child is on the SCD or GAPS, they will have an individual response to food too. So your child may be tolerant of a food that you cannot tolerate. In general, children heal better than adults. Always keep this in mind during transition. Go slowly and be careful. If you get into trouble, go back to safe foods and try again in four to six months.

Basics
Beautiful Bone Broth
The Grease Bucket: Something from Nothing
WAPF Shopping Guide: How To Assess Food Quality
Cooking with Grass-Fed Meats and Fowls
Making Raw Sweet Butter or Raw Cultured Butter
I Got Culture!
Learning Home Cooking
My Mother’s Dutch Oven
Eating Nourishing Traditional Foods While Traveling
Wise Tradition Beginner Video Series
Fresh Homemade Sausage
Harvest Bounty Canning: White Peaches
Harvest Bounty and Pickling: Crock Pickles
Harvest Bounty and Pickling: Crock Hot Peppers
Harvest Bounty and Dehydrating: Photo Essay
Harvest Bounty Canning: Banana Peppers
Pantry Foods: Charcuterie
Seasonal Foods: New Zealand Spinach
Making Charcuterie: Photo Essay
Easy Worcestershire Sauce
Fruity HP Sauce
Spicy Ketchup
Pantry Foods: Sprouts
Seasonal Foods: Mung Bean Sprouting
Seasonal Foods: Microgreens and Indoor Gardening
Onion Gravy
Homemade Vanilla Extract
Homemade Stevia Extract
Mary’s Oil
Indoor Growing Unit: Photo Essay
Plumy Cranberry Sauce
Homemade Sambal Oelek
Seasonal Food: Frozen Apple Pie Mix
Seasonal Food: Apple Chutney

Fermented Foods
Wild Fermentation
Lacto-Fermented Horseradish Dill Pickles
Lacto-Fermented Horseradish Condiment
Making Homemade Lacto-Fermented Whole Seed Mustard and Yoghurt Cream Cheese
Winter Storage: Kimchi and Lacto-Fermented Green Tomatoes
Apricot Chutney
Traditional Sodas and Water Kefir
Harvest Bounty and Traditional Fermentation: Photo Essay
How to Make Homemade Kombucha
Making Homemade Kefir: Photo Essay
Traditional Ginger Beer

Main Dishes
Traditional Sour Cabbage Rolls
Morels and Mushroom Season
Roasted Lamb Chops with Savory Stuffing
Just One Sit-Down Family Meal
Christmas Forest Stuffing
Holiday Dinner Menu
Upsidedown Pizza
Liver and Onions
Orange Ginger Dressing
Marrow Bones and Parsley Salad
Salted Pork Belly
Caveman Pancake and Very Berry Sauce
Beef Omelette Pizza
Making Sour Cabbage Rolls: Photo Essay
Seasonal Foods: Gazpacho Soup
Seasonal Food: Paleo Pie
Pass on Supplements and Eat Real Food
Seasonal Foods: Frozen Wild Mushrooms
Seasonal Foods: White Bean Salad
Happy Thanksgiving Everyone!
Spicy Winter Soup and Creamy Squash Side Dish
Seasonal Foods: Roasted Beets and Walnut Salad
Seasonal Foods: Cellar Beet Borscht
Cauliflower Side Dish
Paleo Paella
Nutty Meatloaf
Easy Garam Masala and Paleo Kofta Curry

Travel Foods, Snacks and Appetizers
Recipes of Nourishing Traditional Traveling Foods
Perfect Pate
Crunchy Kale Chips
Pantry Foods: Fast Cured Green Olives
Seasonal Foods: Delicious Dandelion Control
Seasonal Food: Walnut or Beef Dolma and Kefir Cucumber Sauce
Spicy Jerky
Jarring Crock Pickles and Making Sweet Pickles: Photo Essay
Coconut Coffee Creamer
Seasonal Foods: Beet Chips
Flax Crackers
Sesame Seed Dip or Dressing
Seasonal Foods: Zucchini Chips
Seasonal Foods: Smoked Sockeye Salmon
Seasonal Foods: English Pickled Eggs
Seasonal Foods: Beet Pickled Eggs
Seasonal Foods: Sweet Pickled Eggs with Turmeric
Homemade Broth Powder
Sesame Flax Crackers
Spicy Bean Chips
Cauliflower Summer Salad with Crispy Walnuts
Ghee Coconut Creamer for Camping
Dutch Oven Pizza
Car Camping, Special Diets and Nourishing Traditional Foods
Head Cheese: Photo Essay

Desserts
Swine Flu: Delicious Cure
Christmas Butter Tart Squares
Chocolate Brownie with Cream Cheese Icing
Lemon Coconut Cookies
Birthday Cheesecake
Chocolate Mousse Pie
Creamy Coconut Candy
Raw Fig Bars
Brazil Coconut Candy
Christmas Fruitcake, Raw Cashew Marzipan with Orange Peel Glaze
Pantry Foods: Christmas Critters
Pantry Foods: Mock White Chocolate
Pantry Foods: Bitter Chocolate Walnuts for My Sweet Valentine
Seasonal Foods: Rhubarb Crumble
Fireweed Birthday: Independence Day!
Coconut Ice Cream
Birthday Trifle
Seasonal Food: Paleo Pumpkin Pie
Sesame Seed Halva
Seasonal Foods: Rhubarb and Sour Cherry Crumble
Seasonal Foods: Rhubarb and Raspberry Compote
Homemade Fennel and Ginger Candy
Crunchy Cacoa Candy
Quick Birthday Cheesecake
Vanilla Coconut Pudding
Ketogenic Chocolate Fudge
Beanie Ginger Snaps
Fragrant Ginger Snaps
Dandelion Chai Tea
Walnut Choco Bar
Walnut Chocolate Toffee
Paleo-Plum Cake Cockaigne
Chocolate Truffles
Macadamia Candy
Sunflower Cups: Photo Essay
Chocolate Avocado Pie
Gelatine Jelly Dessert
Homemade Seasonal Fruit Gummies

Transition
Cream, Cream and More Ice Cream
Birthday Chocolate Ice Cream
Creamy Spring Custard
Sweet Potato Custard
Vanilla Colostrum Shake
Walnut Maple Ice
Summer Salads for Hot Days
Sweet Potato Pancake
Sprouted Buckwheat Granola
For the LOVE of Quark
Coco-Chia Pudding
Homemade Furikake
Seaweed Salad
Sweet Potato Custard

liver-onions-oysters

Even if you’re on a special diet like SCD or GAPS, all good diets begin and end with nourishing traditional foods from a quality source.

Healthy Household: Staying Clean Safely

infusion-area

This is where I do my infusions. It would be better to have a dark cupboard but I like watching the process. I have a book where I keep records of successful recipes. Remember to always label your medicines.

Over the next few months, I am going to put together a group of posts called the Healthy Household. These posts will go over how to make simple household cosmetics and cleaners. It is my hope that this series will help people become more interested in the ingredients of the cosmetics and household cleaners they presently use.

One good source of information about our cosmetics is the Environmental Worker?s Group. This website will give you some information about the safety of your cosmetics. Be warned, this website can be alarming. I remember the first time I looked up my favorite shampoo and was shocked at it?s level of hazard. I thought I was using a good product!

The quality of homemade products will be far superior to any products produced by the Cosmetics Industry. Making your own cosmetics and household cleaners is very satisfying. The ingredients we use are safe enough for children to help in making the products. These recipes will also save money. Lots of money. Some of the cosmetics that will be covered are how to make your own tooth powders, salves, creams, lotions, shampoo, hair wash, and soap. There will be simple, traditional recipes for homemade syrups, vinegars, tonics and extracts. There will be easy household cleaners, dish detergent and laundry soap made from ingredients that will leave your house smelling fresh, safely.

If you find these recipes fire your interest to learn more, please see herbmentor.com.

All new postings will be listed here:
Healthy Household: Making Soap
Healthy Household: Sage Tooth Powder
Healthy Household: Rosemary Rose Shampoo and Hair Wash
Healthy Household: Lavender Laundry Soap
Healthy Household: Salves and Lip Balm
Healthy Household: Comfort for Colds
Healthy Household: Four Deodorant Options
Healthy Household: Bug Away Spray
Healthy Household: Healing Body Cream
Healthy Household: Sex Lubes and Happy Vagina Pearls
Healthy Household: Cheap White Smile
Healthy Household: Precocious Puberty, Menstruation and Garbage
Healthy Household: Healing Broth: Part I
Healthy Household: Healing Broth: Part II
Healthy Household: Ionic Silver
Healthy Household: Homemade Medical Kits
Healthy Household: Master Tonic
Healthy Household: Remedies for Stress, Depression and Grief
Healthy Household: A Good Night’s Sleep
Healthy Household: Adaptogen Green Drink
Healthy Household: Wicked Laundry Soap
Healthy Household: Vitex Extract and Endocrine Health
Healthy Household: Out-of-Whack Nut Balls
Healthy Household: Fat Loss on the Cheap: Part I
Healthy Household: Fat Loss on the Cheap: Part II
Healthy Household: Frankincense Liniment
Healthy Household: Licorice, Mommy?s Little Helper
Healthy Household: Activated Charcoal and Infections
Healthy Household: Fast Exercise
Healthy Household: Diatomaceous Earth
Healthy Household: Douglas Fir Resin Salve and Liniment
Healthy Household: Vertigo
Healthy Household: Quick Summer Salve
Healthy Household: Self Heal Essence
Healthy Household: Simple Rosemary Peppermint Shampoo
Healthy Household: The Healing Power of Ketogenic Bone Broth

Where to Start: Limited Time and Budget

deviled-eggs

Here is a light lunch of deviled eggs with salad and grated beets. Eggs are one of the cheapest and easiest foods to prepare. Just ensure you have a quality source for your eggs.

During the last few weeks, I have had a number of conversations from overwhelmed newcomers to nourishing traditional foods. “What is the best way to save money on nourishing traditional foods? How can I find time to make nourishing meals for my family when I am so busy? Do I need to take supplements?” These are examples of the typical questions. I hope the following posting will help people making the transition to nourishing traditional foods. Remember, you do not have to do it alone. There is a whole community with a vast store of knowledge willing to help.

So, how do you start if you have limited time and a limited budget? The Big Changes will take some planning and organizing on a seasonal basis. These changes are more expensive in the short term but will save a lot money over a year. The Little Changes can be done in the household and require only weekly planning and a regular program of self-education. There is no reason to rush. Learning how to prepare and cook one new recipe a week will get you to nourishing traditional foods in less than a year. All these steps will help improve your family’s health, especially if you cut out all the processed industrial food.

The Big Changes

1. Buy meat, fish and fowl by the whole animal. Don’t buy meat, fish or fowl by the piece at the grocery store. These animals and fish are likely from confinement operations. Find a local source of pastured meat, wild fish, and fowl. Look for wild fish in season and purchase the whole fish. Make sure the animal or fowl has been on pasture its whole life and not in a feedlot or confined. Buy the whole animal and get a full service butcher to cut and wrap the meat into sizes suitable for your family. Get the butcher to give you everything, including parts you do not know how to cook yet. You will need to have a deep freezer to store your meat, fish and fowl. Pastured beef is the best value per pound.

2. Use organic butter, pastured lard and grease. Don’t buy margarine and shortening, even if it is organic. These products may be cheaper but you will pay with your health. If money is an issue use more pastured lard than butter. If you really want to save money, start a grease bucket and save the congealed fat from cooked beef, pork and fowl. You really get something for nothing. Grease is great for high heat cooking and frying. If you are thinking, “What, you want me to eat saturated fat! Are you mad? Haven’t you heard, saturated fat causes heart disease?” Please read Cholesterol: Friend or Foe.

3. Eat pastured eggs. Don’t buy eggs produced in a confinement operation. These eggs are of poor quality, being produced by heavily medicated hens under very stressful conditions. Find a local source of eggs where the hens are allowed freedom to eat bugs, worms and grass. Properly produced eggs are a nourishing, low-cost alternative to meat. Eggs are a great way to start the day and hard-boiled eggs make a great snack.

4. Eat organic or pastured raw cheese and homemade high-fat yoghurt. Try fermenting some foods. Don’t buy pasteurized cheese or commercial low-fat yoghurt. These are ersatz foods and are a shadow of the real thing. Making your yoghurt at home will save money and will enhance digestion. Homemade yoghurt with some frozen seasonal berries makes a delicious snack or dessert. Find a source of local raw cheese. Eating raw cheese is an easy, nutritious snack or addition to a meal. Try making your own fermented foods. It is easy and will save money. Here are some more recipes for fermented foods: dill pickles, kimchi, green tomatoes, horseradish, mustard and live whey culture.

5. Eat vegetables and fruit in season and from a local source. Don’t buy exotic fruits and vegetables out of season. These foods have been shipped halfway around the world and may come from questionable sources. The best part of fruits and vegetables, the phytochemicals, will be mostly lost after such a long journey. Buy local, certified organic or from a producer that follows organic principles. Go to your local farmer’s market and get to know your local producers. Find out if there is a Community Supported Agriculture CSA program in your area. Many of the cheapest vegetables are the most nourishing. Eat plenty of potatoes, broccoli, chard, celery, beets, kale, cabbage, carrots, mushrooms, zucchini, onions, garlic, squash, and lettuce. Grow a few pots of fresh herbs for low-cost garnishing on salads. While in season, consider buying vegetables and fruit in bulk and store for the winter.

6. Buy organic dried foods in bulk from a source you can trust. Don’t waste your money buying small packages of dried goods. You can save money by buying your organic grains, beans, legumes, dried fruits, herbs, and spices in bulk. You will need to find a dark, dry, and cool area of your house to store these foods. Try to buy this season’s harvest whenever possible.

7. Buy organic nuts and seeds in bulk from a source you can trust. Don’t waste your money buying small packages of nuts and seeds. Many of these packaged snacks are old and include numerous unhealthy additives. Try to buy this season’s harvest of nuts and seeds whenever possible. Nuts and seeds store best in the shell but most nuts and seeds are now sold shelled and need to be stored in a freezer. Try to buy this season’s harvest whenever possible to avoid stale products.

8. Put your money into whole foods rather than supplements. Don’t buy that low-cost multi-vitamin found in the drug store. There are many excellent supplements, such as fermented cod liver oil or probiotics, but if your budget is limited, use your money on real food first. Supplements are by their very nature highly processed, thus you will pay more for less. As your diet becomes more nutrient dense, your need for supplements will be reduced. Spend some time learning about superfoods before wasting money on supplements.

9. Eat offal from a pastured animal. Don’t supplement, eat offal! Liver, kidneys, heart, sweetbreads and brains are superfoods. If you are thinking about taking supplements, eat offal first. Offal was prized by most traditional cultures and are a rich source of nutrients.

The Little Changes

10. Make your own salad dressing. Don’t buy bottled salad dressing that is full of rancid vegetable oils, trans fats, and numerous unhealthy additives. For the cost of an average bottle of salad dressing you can make your own from the finest organic ingredients. Once you learn how to make your own dressing it takes a few minutes each week. Here is a recipe for Mustard Seed Dressing, Orange Ginger Dressing and Caesar Dressing. These are three family favorites.

11. Make a large bowl of seasonal mixed greens and vegetables and keep in the fridge for easy salads. Don’t waste your money on pre-mixed salad greens with packages of dressings with unhealthy ingredients. It takes a few minutes twice a week to have a fresh seasonal salad with each meal. Add your homemade salad dressing to the mixed greens just before eating.

12. Make your own bone broth once a week and use in soups, stews or reduction sauces. Don’t buy tetra packs of commercial stock. Don’t use processed bouillon cubes, even organic, which are made from very questionable ingredients. Bone broth is rich in minerals and helps in protein digestion. The congealed fat from bone broth can be used in cooking, which will save money. If you do not know how to make a homemade soups or stews, it is time to learn. Bone broth will make every soup or stew delicious. If you are lost in the kitchen read Nourishing Traditions by Sally Fallon. You can find a copy in the Kamloops Public Library.

13. If you eat grains, beans, and legumes, enjoy them whole with your meals. Don’t buy expensive prepackaged, or canned foods. These foods may be convenient but they do not have the nutrition found in home prepared grains, beans and legumes. Soak overnight and cook the next day. If you are wondering why you need to soak grains read Be Kind to Your Grains. If you are short on time, make a big pot once a week and store the cooked grains, beans and legumes in the fridge for later use. Use cold or re-heat as needed.

14. If you eat grains, make your our breakfast cereal. Don’t buy boxed cold breakfast cereal, even if it is made from organic whole grains. These processed foods are very expensive, difficult to digest, and poor in nutrition. Even the most expensive organic grains will be far cheaper than these heavily processed breakfast cereals. Make your own breakfast cereal with organic whole grains that are soaked overnight before cooking. If you are short on time, make a big pot once and week and store the cooked cereal in the fridge for later use. Heat up a small amount of the cooked cereal in the morning for breakfast. Remember to top with lots of raw cream or butter to help your body utilize the nutrients in the cereal and slow down your insulin response.

15. Make healthy homemade cookies and have frozen fruit for quick snacks. Don’t buy expensive cookies and cake with questionable ingredients. Have some frozen fruit for quick snacks and everyday desserts. Don’t buy those expensive little packages of organic berries from the grocery store. In season, find a local source of organic berries and freeze a year’s supply. Here are some recipes for cookies and cakes: Lemon Coconut Cookies, Chocolate Brownies, Butter Tart Squares, Coconut Almond Bark and Nanaimo Bars. Use these sweet desserts for special occasions.

16. If you eat grains, make healthy homemade bread and crackers. Don’t buy breads and crackers made with rancid flour, rancid vegetable oils, trans fats, and numerous unhealthy additives. The staff-of-life has become a shadow of its former greatness. Grind your own flour from organic whole grains and grow your own sour dough culture. Making bread can be made easier by making bread once a week or by storing a week’s worth of dough in the fridge and bring out a loaves’ worth in the morning before baking. If grinding your own flour is not possible, try sprouting the grain for three days and use a food processor to make a dough from the sprouted grain. For more information about the staff-of-life and the staff-of-death please read Dirty Secrets.

18. If possible, grow your own garden. Don’t worry if all you have is a small patio or windowsill. Start with a small herb garden for parsley, cilantro, thyme, oregano, sage, rosemary and other favorite herbs. Use these fresh herbs on your daily salads. Grow a few tomato plants or peas in pots. It is very satisfying to grow your own food.

19. If you are inclined, get a few hens for fresh eggs and meat. If you have the space consider getting a miniature goat or cow for raw milk. Lobby your government for changes in regulations to promote local food security. Hens will produce eggs and improve your garden fertility. Getting a source of high quality raw dairy is worth the trouble. Raw dairy is one of the most delicious, nourishing foods. Lobby your local, provincial, and federal governments to change laws so we can all can grow healthy food on our properties. This will increase food security for everyone.

20. Invest in your long-term health. Don’t skimp on your food budget. Economize by eating at home and save on meals out. If you are looking for nourishing recipes please see Specific Carbohydrate Diet (SCD): Recipes which is an index of all the recipes on this website. Cut out all the junk food, even the organic junk food, and use this money to buy high quality whole foods. Eating whole foods will keep you healthy and avoid loses in wages due to sick-time off work. It might even spare your life, by avoiding some dreaded disease. Look through the WAPF Shopping Guide for tips on assessing the quality of your food choices. If you haven’t read 25 Step to Nourishing Traditional Foods, please do so. If you are a visual learner please watch the Wise Tradition Beginner Video Series.

Weston A Price Foundation Shopping Guide

good-Ingredients

It is sometimes a challenge to find quality ingredients. The WAPF Shopping Guide will help you choose the best quality foods available in your local area.

The Weston A Price Foundation Shopping Guide helps families make better quality food choices. The guide has a list of categories of common foods. Each food is sub-categorized as: best, good and avoid.

Some of the healthiest foods are unavailable in stores. Raw milk from pastured cows is difficult to get in Canada. Your local farm may be the only source for humanely raised animal products, pastured poultry and eggs, and organic or biodynamic vegetables. Many people are joining Community Supported Agriculture (CSA) to support local farmers engaging in traditional methods of agriculture.

Below is a selection of foods listed in the guide. Some of the healthiest foods on this list may be impossible to find in stores. In some cases it will be necessary to make these foods in your kitchen. As demand for these foods increase, local producers and processors will fill the need.

As you go through the list, you will see that the WAPF does not like industry processed foods. They prefer pastured animals because the fat and protein will be healthier than a confinement animal. They consider traditional food preparation methods to be healthiest. These methods include: fermenting, soaking, sprouting and souring of difficult to digest foods. They also want grain products to be made with freshly ground grains to avoid production of rancid end products. Finally, trans fatty acids, modern vegetable oils and new fangled fats are to be totally avoided.

Milk
Best: Clean whole raw milk from certified healthy cows, preferably from pastured cows of heritage breeds that produce high-fat milk. This milk usually must be purchased at the farm or through a co-op. To find high quality, unprocessed milk in your area visit: www.realmilk.com or contact a local chapter of the WAPF.

Good: Full-fat, pasteurized milk, preferably non-homogenized and from pastured animals.
Avoid: Low-fat and skim milk; anything ultra-pasteurized; imitation “milk” made from soy, rice, almonds, and oats. (Nourishing Traditions cookbook has homemade recipes for soaked oat, rice and almond milks.)

Cream
Best: Fresh or cultured raw cream from pastured cows.
Good:
Pasteurized cream; cultured or sour cream without additives.
Avoid: Ultra-pasteurized cream; sour cream with additives, canned whipped cream; imitation whipped cream made with vegetable oils.

Cheese
Best: Raw cheese made from raw milk from pastured animals. Check to see the type of rennet used. The best is natural rennet from the stomach of an un-weaned calf. Vegetable rennet is okay but may produce a bitter cheese. Some vegetable based rennet is produced with GMO. Avoid vegetable rennet made with GMO.
Good:
Whole milk cheese made from heated or pasteurized milk, preferably from pastured animals.
Avoid: Low-fat, imitation and processed cheeses; cheese spreads and other cheese-like substances such as rice and soy spreads.

Yoghurt and Kefir
Best: Plain, naturally cultured yoghurt and kefir made with non-homogenized whole milk from pastured animals.
Good:
Plain, whole yoghurt and kefir without additives and with live culture. Avoid products with “milk ingredients” or “modified milk” which means powdered milk, whey or casein powder is added.
Avoid: Low-fat and sweetened yoghurt and kefir. Any yoghurt with “milk ingredients” or “modified milk” or additives.

Butter and Ghee
Best: Butter or ghee from pastured cows, preferably raw or cultured.
Good:
Butter without color or additives, preferably cultured.
Avoid: Margarine and spreads; partially hydrogenated vegetable oil; shortenings, spreads combining butter with vegetable oil; whipped butter.

Seafood
Best: Fresh ocean-going fish, especially herring and mackerel; in season shellfish (crab, lobster, oysters, clams, and mussels); fresh wild shrimp; fresh wild Pacific salmon; fresh or smoked roe or caviar; smoked or pickled herring, eel and mackerel. Go to www.seachoice.org for sustainable seafood choices.

Good: Trout from clean water; frozen wild salmon, wild shrimp and ocean-going fish; canned tuna without hydrolyzed proteins or additives; canned sardines or anchovies in olive oil; no additive canned wild Pacific salmon, oysters, crab, roe and caviar.
Avoid: Farmed salmon; catfish and trout; canned fish containing soy or vegetable oil, hydrolyzed protein or other additives.

Eggs
Best: Fresh eggs, preferably fertile, from pastured poultry. The best eggs are from your local farmer.
Good:
Organic or high omega 3 eggs.
Avoid: Most commercial eggs, but if this is all that is available, buy them but never eat raw.

Fats and Oils
Best: Lard from pastured pigs; tallow from pastured cows; suet from pastured sheep; goose and duck fat; extra virgin olive oil; coconut oil; palm oil; cold pressed flax oil.
Good:
Cold pressed sesame oil, peanut oil and high oleic safflower oil; refined palm oil; unrefined coconut oil.
Avoid: Most commercial vegetable oil including cotton seed oil, soy oil, corn oil, canola oil, hemp oil, and grapeseed oil; all margarine, spreads and partially hydrogenated vegetable shortenings.

Fresh Meat
Best: Fresh or frozen pastured beef, lamb, pork, venison, game, chicken, goose, duck, and turkey, including fat and organ meats. The meat and organs are to be eaten with the fat to avoid deficiencies.
Good:
Organic chicken; fresh or frozen beef, lamb, duck and goose.
Avoid: Most commercial chicken, turkey and pork raised in confinement industrial farms.

Processed Meats
Best: Sausage, bacon, ham, and luncheon meats from pastured animals, processed with minimal additives and without monosodium glutamate (MSG).
Good:
Sausage, bacon, and processed meats without MSG.
Avoid: Most commercial sausage, ham and other processed meats containing MSG and high levels of additives.

Vegetables and Fruit
Best: Fresh organic or biodynamic vegetables and fruits, preferably local and in season. Unsprayed sea vegetables.
Good:
Fresh vegetables and fruit in season. Wash well to remove as much pesticide residue as possible. Frozen organic vegetable and fruits; canned organic tomato products.
Avoid: Most canned vegetables and fruits. Genetically engineered vegetables and fruit.

Lacto-Fermented Vegetables
Best: Unheated, organic lacto-fermented vegetables made with unrefined salt and live culture. Products made without vinegar.
Good:
Non-organic lacto-fermented vegetables.
Avoid: All pasteurized pickled vegetables and sauerkraut.

Grains and Legumes
Best: Organic dried beans, lentils, brown rice, popcorn, whole grains, and whole grain breakfast cereals. All grains should be soaked in an acidic medium to minimize enzyme inhibitors.
Good:
Commercial whole grain breakfast cereals that must be cooked (should be soaked overnight before cooking); dried beans and lentils; brown rice; plain canned legumes; whole grain and brown rice pasta.
Avoid: Extruded cold breakfast cereals; granola; white rice, white pasta and white flour products; canned baked beans and similar products; puffed grain products; factory made modern soy foods.

Bread and Crackers
Best: Sourdough, sprouted breads and crackers made from freshly ground organic whole grain flour, without additives such as gluten, soy flour or partially hydrogenated oils.
Good:
Whole grain bread and crackers made without additives, soy flour or partially hydrogenated oils.
Avoid: Most commercial breads and crackers based on white flour and containing partially hydrogenated vegetables oils, soy flour and additives.

Nuts and Nut Products
Best: Fresh raw peanuts, pecans, cashews, almonds, macadamia nuts, and walnuts in sealed packages, preferably organic. Nuts must be soaked in salted water for 6-8 hours and dried in a dehydrator or oven at warm setting before eating.
Good:
Dry roasted nuts; peanut butter made from roasted peanuts; other nut butters.
Avoid: Peanut butter or nut mixtures containing partially hydrogenated vegetable oil, flavorings or other additives.

Condiments
Best: Raw vinegar; aged balsamic vinegars; raw naturally fermented soy sauce, tamari and miso; mustard made with natural ingredients and without additives.
Good:
Pasteurized naturally fermented soy sauce, naturally sweetened ketchup; sauces with natural ingredients and without MSG; pasteurized vinegar.
Avoid: Most commercial sauces, ketchup and other condiments; liquid amino acids; bouillon cubes.

Salt and Spices
Best: unrefined salt (light grey, pink, beige in color); fresh herbs; non-irradiated dried herbs and spices.
Good:
Non-iodized salt; dried herbs and spices.
Avoid: Iodized salt; MSG; salt and spice mixtures containing MSG; citric acid or hydrolyzed protein.

Soups and Stocks
Best: Homemade soups based on bone broth from the bones of chicken, turkey, duck, beef, lamb, fish or pork.
Good:
Canned broth or stock without additives.
Avoid: Most canned and all dehydrated soups which are loaded with MSG; stock sold in aseptic boxes; bouillon cubes.

Snack foods
Best: Plain organic chips; popcorn cooked in lard, coconut oil, peanut oil or olive oil; plain pork rinds.
Good:
Chips cooked in lard, avocado oil or peanut oil; pizza and frozen foods without additives or partially hydrogenated oil.
Avoid: All chips, popcorn, and snack foods cooked in partially hydrogenated vegetable oil; microwave popcorn; pizza containing added flavoring, MSG, nitrates, and partially hydrogenated vegetable oil.

Cookies and Bars
Best: Cookies made with natural sweeteners and butter, coconut oil or other traditional fats.
Good:
Cookies made with butter, palm oil or coconut oil.
Avoid: Most commercial cookies and bars made with partially hydrogenated vegetable oils and high amounts of refined sweeteners like sugar and high fructose corn syrup; granola bars and energy bars, especially those containing soy protein.

Ice Cream
Best: Homemade ice cream made with cream, egg yolks and natural sweeteners preferably raw from pastured cows.
Good:
Commercial ice cream with simple flavors made with whole milk, cream, egg yolks and real vanilla.
Avoid: Most commercial brands of ice cream made without cream and containing extenders, soy products, anti-freeze compounds and additives.

Sweeteners
Best: Organic natural sweeteners such as maple syrup, maple sugar, molasses, dehydrated cane juice sugar, raw honey and stevia powder.
Good:
Non-organic maple syrup, molasses and unfiltered honey; organic jams.
Avoid: White sugar, corn syrup, high fructose corn syrup, fructose, imitation syrups, heated and filtered honey, and concentrated fruit juices; all artificial sweeteners.

Beverages
Best: Lacto-fermented beverages such as kvass and kombucha; filtered herbal coffee substitutes; organic unpasteurized beer and wine; filtered pure water; mineral water in glass bottles.
Good:
Soft drinks made without high fructose corn syrup; organic juices and carbonated juices without added sweeteners; herb teas and organic teas in moderation.
Avoid: Commercial soft drinks made with high fructose corn syrup, diet drinks; canned, bottled and frozen fruit juices; fluoridated water; coffee, non-organic tea; water in plastic bottles.

Supplements
Best: Foods that concentrate nutrients such as: cod liver oil, butter oil, nutritional yeast, wheat germ oil, acerola powder, desiccated liver, spirulina, kelp, natural probiotics formulations; medicinal herbs and herbal formulations.
Good:
Food-source vitamins and minerals with the advice of a health care practitioner.
Avoid: Multivitamins; synthetic vitamins; protein powders; meal replacements; commercial nutritional drinks.