"Crowd in” Whole Foods to “Crowd out” Processed Foods

Over the last several weeks, I’ve highlighted several important factors for optimal health. 

First, I discussed the foundational Trifecta for Optimal Health - Sleep, Blood Sugar Balance, and Poop. You can read about this Trifecta on the blog.

As a Functional Nutrition counselor, assessing this Trifecta is one step I take to help individuals target the root causes of their health concerns and create a terrain in the body (think of this as the “soil” a tree is planted in) that is no longer habitable to disease. 

The Trifecta, however, is just a starting point. In addition to sleep, blood sugar balance, and regular elimination, there are four other important foundational considerations for optimal health. These include:

1. Eating a RAINBOW of fruits and veggies (and other whole foods) each week
2. Reducing or eliminating ultra-processed foods
3. Hydration
4. Daily movement

Last week, we talked about the importance of eating a RAINBOW and how this ensures your body is getting diversity of essential nutrients as well as sufficient fiber (check out that blog article here). 

This week, we’re going to talk about the importance of reducing or eliminating ultra-processed foods. While I don’t like to focus too much on eliminating foods, it is really important to understand the “why,” so you can make informed decisions for your health (and the health of your family).

Why reduce or eliminate ultra-processed foods?

Ultra-processed foods are packed with preservatives, dyes, additives like MSG, and other toxic chemicals like pesticides – most often formulated for shelf life and profits, rather than health.

Sadly, many ultra-processed foods are completely devoid of nutrients and are inherently harmful. The chemicals in many processed foods increase inflammation in the body and can cause damage to the gut lining. This creates a recipe for dysfunction and, subsequently, disease in the body.

What the research says

A recent study published by the British Medical Journal (with nearly 10 million participants!) found connections between diets high in ultra-processed foods and chronic disease. 

The researchers reported that the evidence is highly suggestive that greater ultra-processed food consumption is linked to increased risk for early death and increased risk of chronic diseases including obesity, unhealthy cholesterol/triglyceride levels, high blood pressure, insulin resistance, and diabetes.

How to make better choices

Not all processed foods are created equally, so be sure to always real the label. If you see three or more ingredients on the label that you can’t pronounce – you may want to consider an alternative. 

There are “healthier” versions of some processed foods. For example, when buying cheese, check that the label only has 1-3 ingredients. Some “cheeses” have a dozen or more ingredients on the label. Those cheeses with fewer ingredients may cost more, but you’re truly getting more bang for your buck – a more nutrient dense and nourishing food (not to mention, more tasty!). 

There’s a saying “pay the farmer now, or the doctor later.”

Whole foods (and some processed foods with minimal ingredients - like a quality cheese) are more nutrient dense, slowing the digestion of food, and leaving you more satisfied and less likely to experience cravings in between meals.

Cravings aren’t caused by a lack of willpower or a defect in your brain – they’re an important signal from your body that may indicate that the foods you’re eating are not nourishing your body well. 

When making a decision about what to eat, I like to think about “crowding in” colorful whole foods in order to “crowd out” processed foods.

Try not to focus on what you’re missing out on, and focus on the beautiful and delicious whole foods you get to enjoy! 

Here’s a super simple whole food recipe that my family loves! 

Spaghetti Squash with Beef Arrabbiata Sauce (in my house this serves 2 + a little one with some leftover meat sauce)

Ingredients:

• 1 whole spaghetti squash
• 1 lb of ground beef or turkey (Ideally organic, grass fed or pasture raised for the most nutrient-dense bang for your buck. When cows graze on grass and get daily sunlight, their nutrient levels are higher which they pass along to us in their meat!)
• 1 24 oz bottle of Rao’s Arrabbiata sauce (or Marinara, or another pasta sauce with whole food ingredients only)
• 2 tbsp olive oil (or avocado oil)
• Sea salt and black pepper
• Fresh basil for garnish (optional but delicious)

1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.
2. Cut the spaghetti squash in half and scoop out the seeds and strings. Drizzle the inside with olive oil and sprinkle with sea salt and black pepper. Place the squash face down on the baking sheet and roast for 25-30 minutes (depending on size). 
3. While the squash is roasting, heat a large skillet over medium-high heat. Add the ground meat and sprinkle with sea salt and pepper and stir. 
4. Once the meat is browned, add the Arrabbiata sauce. Bring to a boil while stirring occasionally, then, lower the heat and simmer for 5-10 minutes to thicken.
5. Once the squash is done, use a fork to scrape out the “spaghetti” into a serving bowl. Top with the ground beef and Arrabbiata sauce.
6. Garnish with basil for a beautiful, fresh flavor addition!

(For bonus veggies, try sautéing diced carrots and celery in the skillet before cooking the meat.)

The topic of processed foods can be overwhelming and confusing as a great deal of what we've been taught (in school, in the media, and on food labels) is and has been misleading and sadly not in the best interest of the health of individuals. If you have any questions, don't hesitate to reach out.

If you'd like to chat with me about how I can help you achieve your health goals and feel your very best in a 1-on-1 setting, schedule a free 30 minute consultation call by clicking here!