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    Th Effective Whole Food Diet: 30 Day Whole Food Challenge Plus 101 Whole Food Recipes
    Th Effective Whole Food Diet: 30 Day Whole Food Challenge Plus 101 Whole Food Recipes
    Th Effective Whole Food Diet: 30 Day Whole Food Challenge Plus 101 Whole Food Recipes
    Ebook192 pages8 hours

    Th Effective Whole Food Diet: 30 Day Whole Food Challenge Plus 101 Whole Food Recipes

    By Chef Effect

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    About this ebook

    The Effective Whole Food Diet

    It seems like it’s getting more and more difficult to eat natural these days. Almost every food product that you’ll find in the shelves of your local supermarket has at least a dozen food additives.

    As you know, food additives refer to substances that are added to food products to improve appearance, boost flavor or extend shelf life. Sounds good? Not really.

    Experts warn against the most common food additives such as artificial coloring, artificial sweeteners, and high fructose corn syrup, among others as the long-term use of these has not yet been confirmed to be safe.

    A 2012 study reports that certain synthetic food dyes may increase the risk of Attention Deficit Hyperactivity Disorder (ADHD) among children. American researchers point out that the use of high fructose corn syrup may play a role in the onset of obesity and, in turn, complications like diabetes.

    Then there’s the alarming report about aspartame causing many forms of cancer, including leukemia and brain cancer. It has been dubbed as one of the most dangerous substances in food products today.

    So how can we avoid all these health problems caused by additives? One possible solution is to go on a whole food diet. This book will serve as a guide, not only explaining the basics of this type of diet and how it can benefit you, but also how you can prepare dishes that are delicious and healthy.

    Download your copy today. Learn how to get on the habit of eating whole foods instead of processed fast foods by following the 30-day challenge in this book!

    LanguageEnglish
    PublisherChef Effect
    Release dateJun 21, 2017
    ISBN9781386342359
    Th Effective Whole Food Diet: 30 Day Whole Food Challenge Plus 101 Whole Food Recipes

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      Book preview

      Th Effective Whole Food Diet - Chef Effect

      Introduction

      It seems like it’s getting more and more difficult to eat natural these days. Almost every food product that you’ll find in the shelves of your local supermarket has at least a dozen food additives.

      As you know, food additives refer to substances that are added to food products to improve appearance, boost flavor or extend shelf life. Sounds good? Not really.

      Experts warn against the most common food additives such as artificial coloring, artificial sweeteners, and high fructose corn syrup, among others as the long-term use of these has not yet been confirmed to be safe.

      A 2012 study reports that certain synthetic food dyes may increase the risk of Attention Deficit Hyperactivity Disorder (ADHD) among children. American researchers point out that the use of high fructose corn syrup may play a role in the onset of obesity and, in turn, complications like diabetes.

      Then there’s the alarming report about aspartame causing many forms of cancer, including leukemia and brain cancer. It has been dubbed as one of the most dangerous substances in food products today.

      So how can we avoid all these health problems caused by additives? One possible solution is to go on a whole food diet. This book will serve as a guide, not only explaining the basics of this type of diet and how it can benefit you, but also how you can prepare dishes that are delicious and healthy.

      Chapter 1 – An Overview

      What is the Whole Food Diet?

      The Whole Food Diet refers to a nutritional plan that requires the consumption of foods that are in their natural state. Foods that are cultivated from soil, farmed, hunted or fished can be eaten.

      It emphasizes heavily the consumption of fruits and vegetables, but also allows for the intake of meat, poultry, whole grains, and other natural foods.

      Junk foods, processed food products, and products with more than five ingredients, particularly those that come with preservatives and chemicals, are forbidden in this diet.

      This diet is based on the premise that people who lived centuries ago, whose diet consisted mainly of natural and unprocessed foods, lived longer and healthier lives.

      And this is what the whole food diet aims to promote.

      What are Whole Foods?

      Whole foods refer to various types of produce:

      Fresh vegetables (carrots, potatoes, sweet potatoes cucumbers, leafy greens, broccoli, cauliflower, squash, yams, green peas, corn and so on)

      Fresh fruits (apples, oranges, watermelon, bananas, mangoes, pineapple, strawberries, blueberries, cherries, blackberries, raspberries, grapes, and so on)

      Dried fruits

      Whole grains (barley, rice, whole wheat, oats, quinoa, millet and so on)

      Dairy products without sugar or other chemical additives

      Meat, fish and poultry (preferably baked, grilled, boiled or roasted)

      Nuts, seeds and legumes without added sugar, chemicals or unhealthy fats (kidney beans, chickpeas, black beans, lima beans, and so on)

      How Does it Work?

      To follow the Whole Food Diet, you need to get your necessary nutritional requirements from natural food sources. As much as possible, processed foods that have food additives and chemicals are to be avoided.

      One of the best things about the Whole Food Diet is that there’s no need to strictly count the calories or fat intake. The important thing is that you make the right choices in which foods to eat. 

      Here’s a quick guide on what you can eat per meal.

      Breakfast

      For breakfast, stay away from boxed cereals, commercial pastries and instant oatmeal. Go make yourself an omelet using free range eggs and top it with mushrooms, vegetables and cheese.

      You can also eat plain yogurt with natural milk, and mix it with organic honey or almond butter. Either buy almond butter with no added sugar or go make your own by grinding almonds in a food processor.

      Lunch and Dinner

      Grill, roast or bake your choice of food for the day, whether it be beef, pork, chicken or seafood. Just make sure that you choose the healthy parts of the animal (e.g. breast portion for chicken) and that the beef comes from grass-fed cows.

      Of course, it would be wise to include vegetables in your main course. Serve your grilled fish or baked clams with a bowl of fresh garden salad or mashed potatoes. And don’t forget to use olive oil or other healthy cooking oils for your cooking as well.

      As for seasoning, there’s a wide range of choices—herbs like basil, rosemary and thyme, and spices like turmeric, black pepper and so on, are a great but natural way to improve the flavor of any dish.

      Snacks

      In some types of diet programs, snacking is not encouraged. But in the Whole Food Diet, this is completely fine as long as you make healthy snack choices. Nuts, seeds and fruits should be on the top of your list. Try to avoid potato chips, energy bars, and sugary beverages like soda.

      Desserts

      Occasional treats are acceptable in the whole food diet. Again, it’s all about the food choices that you make. For dessert, you can choose to satiate your cravings for sweets with a bowl of healthy fruit salad or a cup of plain yogurt with berries.

      Foods that You Can & Cannot Eat

      As mentioned earlier, counting calories is not strictly followed by whole food dieters. This diet focuses more

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