Let they food be thy medicine and thy medicine be thy food” HIPPOCRATES

Whole Foods are foods that are as close to their natural state as possible.  A whole foods diet and lifestyle that emphasizes the abundance of fresh, seasonal, and preferably organic vegetables, fruits, whole grains, beans, nuts and seeds, unrefined oils and an abundance of purified water.  These foods are free of additives, preservatives, food coloring, flavorings, and many other agents commonly used in the preparation of processed foods.

A whole foods diet is a BALANCED way of eating that promotes life-long health. Whole foods contain all of the vitamins, minerals and antioxidants we need to prevent and reverse disease and to assist the body in immune function, intestinal function, hormonal balance, in maintaining a healthy weight, in decreasing inflammation, and in fighting cellular damage.

Some examples of Whole foods include:

Whole Grains: Quinoa, Amaranth, Millet, Brown Rice (jasmine, Basmati), Buckwheat, Rolled Oats, Spelt

Beans/Legumes: Beans (black, kidney, pink, white), Garbanzo, Lentils (red, green, French), Split Peas, Tofu

Nuts and Seeds: Almonds, Walnuts, Sunflower seeds, Pumpkin seeds, Flax seeds, Brazil nuts, Cashews, Pecans, Pine Nuts, Sesame seeds.  Also in the form of nut butters (raw almond butter, sesame tahini, cashew butter, unsalted/unsweetened peanut butter, etc.)

Fruits: Papaya, mango, apple, pear, lemon, berries (blackberry, blueberry, raspberry, açai berry), banana, avocado, etc.

Vegetables: Celery, carrots, cabbage, lettuce, spinach, arugula, beets, onion, garlic, peppers, tomatoes, etc.

Unrefined Oils: Extra Virgin Olive Oil, Unrefined Virgin Coconut Oil, Toasted Sesame Oil, flax oil

Recipe of the month ~ Summer Vegetable Quinoa Salad

2 cups Quinoa

3 ½ cups water

pinch sea salt

2 carrots, diced

1 cup cherry tomatoes

2 cup cooked/raw corn

1 cup fresh parsley

½ cup sunflower seeds, toasted

Dressing:

½ cup freshly squeezed lemon juice

6 tablespoons extra virgin olive oil

2 or 3 cloves garlic, crushed

1 ½ teaspoons Herbamere or sea salt

(from The Whole Life Nutrition Cookbook)

Brooke Leason, ND        www.centronaturopatico.com