Starting to Eat Real Food

Are you eating real food, or are you eating the mix of chemicals that make up our modern, convenient diet? And do you know exactly what you are eating? Often, people want to make an immediate change. But contrary to this strong urge, it is better (and more feasible) to take things slowly and implement one or two changes at a time — and there are ways to make your transition easier.

First, you don’t have to do it all at once. You may want to, but it is better and easier if you transition. You can learn new ways to cook, try new foods and the shopping techniques that work for you.

#1 Change – Go Back to Butter

cowI trust cows more than chemists. As you move to real food, avoid processed pseudo-foods like margarine. Use real, butter instead.

Butter and margarine serve the same purpose. They are used for cooking, baking and as spreads. Butter has been a dietary staple for centuries. It is made by churning the fatty portion of cow’s milk until it turns into the final product… butter.

That’s it!

Margarine is made from canola and sunflower oils, water, modified palm and palm kernel oils, salt, whey protein concentrate, soy lecithin, vegetable monoglycerides, potassium sorbate, vegetable color, artificial flavor, citric acid, vitamin A palmitate, vitamin D3, alpha-tocopherol acetate.

It’s easy to see which one is real. Our body can tell the difference, too!

#2 Replace White with Whole Wheat.

whole-grains-explained1-610x366Start replacing white flour with whole wheat flour. For example, if a recipe calls for 1 cup of white flour, replace a 1/4 cup with wheat. It may go unnoticed! Gradually increase the amount of whole wheat flour in baked goods and slowly eliminate the white flour. When you are using flour in other recipes, such as white sauce or as a gravy thickener, totally replace the white with wheat flour. Buy whole wheat bread instead of white and choose whole wheat pasta instead of regular!

Before you know it, you will have switched!

#3 Commit to avoiding artificial sweeteners and high fructose corn syrup in store-bought products.

HFCStruths1Cane sugar was the sweetener of choice until the 1970s, when the much less expensive corn-derived sweeteners like maltodextrin and high-fructose corn syrup were developed. While regular table sugar (sucrose) is 50% fructose and 50% glucose, high-fructose corn syrup can contain up to 80% fructose and 20% glucose. Both table sugar and high-fructose sweetener contain four calories per gram, so calories alone are not the key problem with high-fructose corn syrup. Rather, metabolism of excess amounts of fructose is the major concern.

Getting High Fructose Corn Syrup out of your diet can be difficult. You need to replace condiments (such as ketchup) and snacks (like granola bars), and look for items that are free of corn syrup, aspartame, and other artificial sweeteners (Sucralose, Saccharin, and Acesulfame K).

Store-bought snacks that meet this criteria might be difficult to find (or expensive), which leads to step #4.

#4 Replace some store-bought snacks with homemade.

pita chipsCookies, cereal bars, and muffins are easy to make at home. You can replace other snacks with fresh vegetables,  hummus, fruit and so on. But you need to set aside time to cook.

Eating real food is affordable to make and will save you money, but you need look at your schedule to make time for menu planning and bulk cooking. Taking an afternoon or evening to prepare some healthy snacks, precook meat, and put together a large salad will make it easier to eat real food on a daily basis.

If the moment of hunger strikes and there is no real food on hand, it becomes difficult to stay on track. Being prepared is key to your success. Next you need to collect recipes. Such as Baked Pita Chips, Fudgy Brownies, Edamame Crunch and Kitchen Sink Oatmeal Cookies.

#5 Shop the outside isles of the grocery store.

Most of the real food ingredients in the outer aisles of the grocery store. As you move into the rows in the center of the store, the more refined the food becomes. Spend some time looking around the produce and meat departments and see what is available. This is where you will be buying most of your food.

#6 Expand your shopping experience to Farm Markets


Its not just the fresh fruit and veggies at the market that you should be buying, the vendors selling prepared products are making their products from simple real ingredients. Meats are often local too.

What steps have you taken? Which are you going to take on next?


About badkowalik

Prepared by hand and cooked in small batches – our preserves are cooked slowly. There is an average of 1.5 pounds of fruit in every 8 oz jar. Not only can you taste the difference – you can see the difference. Beautiful natural color and unmatched textures – that can only be achieved by the patience and experience of the Confiseur (the maker). There is alchemy to what we do. Like fine wines, each season has it’s own specific style. We create preserves with exceptional taste. Capturing these flavors is the craft of our business. Beary Good Stuff is a collection of seasonal, sustainable, artisinally made preserves. The collection is made (in limited quantities) from local fruits using traditional cooking methods. We use the freshest ingredients we can get. The small batch production insures a taste and texture that is unmatched in the commercial market today. The collection includes preserved fruits & vegetables – marmalades, jams, fruit butters & salsas, pickles and gift collections that reflect the bounty of the season and spirit of feasting. Although not necessary yet, we have received a letter from the BC Heath Authority. We submitted a package detailing how and where we made our products, what each recipe contains and how we prepare it. This letter is displayed in our tent at the Farm Market. We have our BC MarketSafe and FoodSafe certifications.

Posted on March 21, 2015, in Unique. Bookmark the permalink. 2 Comments.

  1. we try to avoid that thingies what they cooked in their secret labs. we also plan to have our own veggies this year and we will only buy the eggs from our neighbor… we found something in an egg from a store what was really “eggs-plosive”… :o(

    • An Eggsplosive! Coolio!
      We notice the difference in eggs here and in the city. Even the local grocery stores have local eggs. The local egg yolks are a deep yellow. In Calgary, they are a pale yellow.

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