Real food basically means anything not highly processed (like artificial additives) and containing only five or fewer whole ingredients. It means mostly avoiding ingredients you would not cook with at home.
Here are the seven rules we followed during our original 100 Days of Real Food pledge:
- No refined grains (such as white flour or white rice); only 100 percent whole grain. Items containing wheat must say WHOLE wheat...not just "wheat" by itself.
- No refined or artificial sweeteners (such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda); only honey and pure maple syrup in moderation.
- Nothing out of a package that contains more than five ingredients.
- No factory-farmed meat; only locally raised meat products.
- No deep-fried foods.
- No fast food.
- Beverages to include only water, milk, occasional all-natural juices, naturally sweetened coffee and tea, and (to help the adults keep their sanity) wine and beer in moderation!
I promise, there's still food left after eliminating everything mentioned in our rules!
What you CAN eat:
- Whole foods that are more a product of nature than a product of industry
- Lots of fruits and vegetables (we recommend that you shop for these at your local farmers' market)
- Dairy products like milk, unsweetened yogurt, eggs, and cheese
- 100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread and check the Understanding Grains post for more info)
- Seafood (wild-caught is the optimal choice over farm-raised)
- Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
- Snacks like dried fruit, seeds, nuts and popcorn
- Also, check out the Recipes & Resources page for a more detailed list of meal options including links to recipes
Andrea at Opulent Cottage says
I have really enjoyed reading through your site today Lisa! Congrats on the yahoo story, it was a really nice feature. We follow alot of your same principles, and have totally transformed our health the last couple of years because of it. Our greatest concern right now is our daughter going to college next year, but thankfully she's determined to get a dorm with a kitchen so she can continue to control her food choices. Your 100 days on a budget has me evaluating our food spending ($208 last week, yikes) and has me re-committed to watching the budget more closely. Thanks for the inspiration! I look forward to reading your blog in the future.
Cheers, Andrea
Lisa says
I have decided to take this challenge myself. I am so excited to get started!! I just had a quick question. The rules say "no more than 5 ingredients". This may seem silly, but does that include any spices, etc that may be added? For example, I have a packaged pasta side dish that has organic whole grain ingredients, but it lists other things like garlic, parsley, etc. Are those acceptable and not included in the count or should I just donate the box along with everything else in my pantry?
Tatiana says
I'm really interested in this, however it's my family that's the main issue I'm only 20 years old. My mother does not like change no matter how hard I try with all the information I am learning (I'm going to school to become a chef) and no matter how hard I try she refuses to listen to the information I have learned from both in class and from Food Inc. I believe that's the movie. This is interesting for me to start, so I believe I'll start this on my own and then slowly integrate my lifestyle to my family. Thank you very much for even starting this and helping people along the way with your information.
KatieA says
I'd like to know your thoughts on Hormel Natural choice lunch meat. There are no preservatives. The ingrediants read as follows, "Water, honey, salt, turbinado sugar, natural flavoring, lactic acid starter culture" I thought I was making a good choice for my family.
Melissa S. says
I am curious - have you also given up eating out? So what happens when you go on vacation? My husband and I are already scheduled to go to New Orleans in November - and we all know they have delicious, although maybe processed?, food.
Also, we already eat a lot of stir fry for dinner. Usually shredded carrots, canned mushrooms, frozen peas or green beans, bell peppers, and chicken breast. Do you have any sauces that you recommend using to flavor it? Other than those loaded with sodium which I already try to avoid.
Thanks! You are very admirable for this challenge!
Julie says
I LOVE this! Over the last couple of years I've also cleaned up my diet and what I serve my family. We've learned it as "clean eating". My children and I had watched "Supersize Me" years ago and I made a pact then for limiting/eliminating fast food (and absolutely NO McDonalds haha). I was able to get my family to better understand where I was coming from when showing them the movie "Food Inc". It's been interesting seeing the changes we've gone through and where we are now with our lifestyle. We joke that I'm the "health freak" but I'll take it anyway. The hardest part of all is being called "obsessive" from my friends/family who like to put it to me nicely "we're not counting calories". It's a journey but it's one worth focusing on. I truly wish more families could see all the things we've come to understand and not misinterpret our healthy lifestyle as un-normal.
Great job and I love what you're doing. You've got my support 200%!!
Jen says
What if you deep fry your food with an approved oil?
Jen says
To clarify, I mean you deep fry something yourself at home.
Green Fury says
Deep-frying is debatable. Some argue that deep-frying actually results in less fat in your food than with shallow-frying because of the high heat. If you use an oil like peanut oil that has a high smoke point, maybe it's not so bad. But watch out for refined vs. unrefined. Long story short, "refined" means its gone through some processing that's going to rob the oil of nutrients and result in potential rancidity since the oil has already been cooked.
Green Fury says
... rancidity with oils means the oil is already starting to break down, releasing more free radicals.
Darren says
Great blog, I look forward to your future posts. I just signed up for a CSA (community supported agriculture) in our local area and we love it!! They deliver the boxes to a pick up point and you just stop by and grab it on your way home. No shopping, waiting in lines, and dealing with the "megamarts". All organic locally grown deliciousness!
Nicole says
Just came across your site from the article on Yahoo. I commend you and your family! This is a great achievement. I am motivated to try this myself! Was there any weight loss during the change for you?
Mistie says
I am soooo going to give this a go!! Starting September 1st, its on!! I have already been telling my husband that come the 1st things are changing and he is either with me or he is making his own meals. I can guess already that he will be with me. Thanks for sharing your experience and insights.
Courtney L. says
Hi my name is Courtney Lowry, i am 18 years old, and live in sothern california,and i am interested in getting into the 100 day challenge. I live with my family and i would like to share my interest with them about the 100 day challenge. I am the oldest of 4 children and the road my youngest brother(who is five years old by the way) is junk food galore and my parents don't even act like they care about what he consumes! And i am worried...One thing is that my family is extremely broke..(just filed bankruptcy, blah blah blah you know) So I don't know how to approach them about the 100 day challenge without them shooting me down the second i bring up cost...(my parents are "bargainers")..How did you approach the 100 day challenge? Is there any tips you can give me on how to tell my family about it. I love exercising, i just need to start eating right so i can live a long and healthy life. And if my parents don't want to embark on this journey with me, what are some tips that you can give me to help me do it on my own. I am a broke college student and i don't want to eat crap just because i am broke... Can you help?
Ali says
I stumbled across the article on yahoo, I believe it was, where your change was reported. I have been doing what I call "small dieting" as my 2011 resolution. We've been pretty good about cutting out fast food, high-sugar & high-fat foods, and all in all have been going about life quite well.
Now, I do have a few questions, more or less asking for advice on how to transition into this.
Firstly, my son only eats a handful of foods. Most of the foods he eats are fried or processed and we are very aware of it. We try to balance it out with doctor recommended vitamins and milkshakes but we've never felt it is enough. He's only three and I was wondering if you can any ideas on how to get him to try new foods while incorporating this philosophy.
Secondly, our lives are very much busy and always on the run. My fiance and I are both in college and our son is in pre-school. My fiance works full time and I work part time. All of this includes commuting, so we are very often in our cars and on the go. We make several trips a month back to our hometown, which is also a length 50 minute drive away. How did your husband manage this change in diet when he traveled? We clearly could use the tips.
Lastly, what do you recommend for individuals who cannot plan their own food? I haven't read all of the comments, I'm sure someone's asked already, but I live in an apartment where nothing is allowed to be on our porch.
Thank you for the time and I love this idea :) Hopefully over the next year we can adapt this into our lives as well!
crunchyma says
I'd be happy to help. I am a mother of 3 who has been working on removing processed and packaged foods from our families diet for about 4 years now. First thing is to take small steps. If your child loves chicken nuggets, make some time on you weekend to make a large quantity and freeze. These are super simply. Start with organic dark meat chicken (dark meat is less expensive and you need less oil because of the extra natural fat in the chicken.) Cut into nuggets, toss in whole grain flour or cornmeal, toss them into a few eggs (enough to coat) and then roll them in whole grain bread crumbs (easy to make) or again in flour. place them on a cookie sheet and lightly drizzle with oilve oil. Bake at about 375-400 about 20 minutes or until done. These travel well and my husband eats them so much I have to hide them so my kids can have some. Try the same process with eggplant slices for snacking or to throw over whole grain pasta. If your child likes cookies, try sweet potato cookies with raisins and plenty of nuts instead of chocolate. The sweet potato sweetens so well that you need very little sugar. I will try to send more info later. The main point for kids is to start with what they like and slowly make it healthier. Have open conversations about how food effects us with you son. As you both change, you would be surprised how open minded he can become about food. Send more soon.
crunchyma says
Does you son love juice? Try a mild lemonade instead. Take 1 gallon of water, add juice from 2 lemons and a spoonful of stevia powder. If he likes it, then try slowly reducing the lemon and stevia each time you make a new gallon. Hopefully this will help him learn to love water. Does he love chips? Try sweet potato chips at home. There are lots of recipes online, but here's what I do. I thinly slice 1 sweet potato in my mandolin, toss with just a little olive or sunflower oil, lightly salt. Place on your cookie tray (a seasoned stoneware pan works best for non-stick, or lightly oil what ever you have) put in a 200 oven until dry and crisp (You can also place the oven on warm (about 150) overnight. If you have a dehydrator, it will crisp better. In fact, a dehydrator come in very handy if you want to do more at home. Consider looking for a used one or ask friends and family if they have one you could borrow from time to time. Home dried apples are also a big hit with kids and travel very well. How about fruits and Veggies? Dips make raw veggies disappear in my house and you don't need a whole lot to make them. For fruit, nut butters or plain, whole milk yogurt with honey. For Veggies, try yogurt or creme fraiche with a pinch of dill, onion powder, and sea salt. It tastes a bit like ranch and a bit like that lipton onion dip mix, but without all the yucky stuff. (Green fury explains creme fraiche above). If he likes those milkshakes, try yogurt smoothies. Let him choose the fruit, add a bit of cocoa, and natural sweeteners. I bet he'd love to work the blender with you too. Blackberry chocolate smoothies sweetened with just a bit of sugar or maple syrup is our favorite. Also, google the sneaky chef for treats with hidden nutrients. Her muffins and brownies freeze great and are ready to go when you are. And as for packaging, I am thinking about buying my kindergartener a planet box,www.planetbox.com maybe it would help your husband pack a variety as well as your son.
crunchyma says
Yes, me again. We also pop large amounts of popcorn, in a pot with sunflower oil, and save for a light crunchy snack throughout the week. This replaced crackers for us. And don't underestimate seeds and nuts. You can sugar them or salt them, add any seasoning you want. They're great for the munchies. Sugared ones with a dusting of cocoa can really satisfy a candy craving!
Becky Stevens says
Kudos to you and your family! This is how my mother cooked and it's how I cook. You are giving your kids a gift that will last a lifetime. I thank you for spreading the word and inspiring so many others.
Raschel Vaughn says
I love your blog. I work full time and our daughter is involved in a lot of activities so eating healthy is not something we always do. Every time we start things get crazy and I go back to the easiest things to cook which let's face it, aren't healthy at all. I would love to get all four of your meal plans however I do not use facebook. Could you e-mail them to me? Again thank you so much for giving me the opportunity to make life not only healthier but just as easy as with junk food. THanks!
Erin says
I just read an article about you and, I'm ashamed to say, thought "she's a stay-at-home mom, she has TIME to do this." (Which is just wrong on so many levels but it was my knee-jerk reaction.)
On looking through your blog, however, I think this is very do-able. Even for families where both parents work outside the home. After reading the rules, I'm happy to see that my family basically already follows this. The hardest part is cutting out fast food but, if I can plan a bit better, we can do it!
Thank you for your wonderful blog and all of the great resources you have here. And I'm sorry for being "that" person who jumped to the wrong conclusions.
Sarah says
Hi! I just found out about your blog it's COOL!! I'm a college student, and have been having the worst time finding fairly healthy things to eat; I've had the same mac and cheese upbringing as you, but I've also got a ton of allergies. The ones I'm most worried about though are nuts (both treenuts and peanuts,) and sesame seeds. I am wondering if you have any good alternatives to these to use in recipes or anything like that? I've been trying to follow quite a few other healthy food blogs as well, but there don't seem to be many that are (common) allergen aware. Of course most people don't have food allergies like that, but I was hoping for some tips, if you've got the time please!
Thank you
Jennifer says
Okay so I have been trying to find ways to eat healthy..lose weight..and have had such a hard time. I try to read the back of things..and learn about calories..sodium and things like that..I do not know wut is not good for you anymore. So can someone like maybe tell me a sample list of wut I would buy for myself, and also what to avoid in the stores..like if we don't have a farmers market near us..then wut is the healthiest choice in my stores? I try to do veggies and fruits..and all that but then someone tells me that celery has high sodium..and so on..I just need some help here!
Green Fury says
You are not alone. Check out this article published today: http://huff.to/pSO4Tb. Eating healthy is super challenging, especially with all the advertising that is thrown at us everyday! The best advice I can give is to try as best you can to eat whole foods -- and avoid processed foods (basically anything that you would have to read an ingredient list for). If you are on a budget, think legumes, brown rice, potatoes. And read, read, read... articles, books, blogs, anything about food. It takes time but some of it starts to make sense.
Eatin Carefully says
I applaud your sincerity in trying to do better for your family and also to shine a light on what the food industry has done to our food supply.
I must say, though, that I find some of your suggestions and recipes show a bit more enthusiasm than understanding. Some examples - you recommend honey and maple syrup yet these are really no better to eat than plain ol' sugar. Sugar is sugar. Also, you rail against processed lunch meats (which I agree with) but offer recipes with bacon and ham which are arguably pretty similar. I also noted mention of your serving your family cod - which, if the Atlantic variety, is a very endangered fish and should really not be eaten.
Your fresh fruit and vegetable ideas are good, maybe also back off a bit of the saturated fat too. Keep it going, it's all an adventure.
Green Fury says
Yikes! I think you may be listening to the "corn sugar" ads! There is indeed a huge different between white sugar and honey or maple syrup. White sugar is indeed just sugar -- all the minerals and vitamins have been washed away and bleached out. Raw sugar on the other hand can provide some good minerals, closer to those found in maple syrup. Honey is the best not just because of the mineral content but because of the enzymes -- that is, if you get raw honey and not honey that's been "pasteurized" (which some majoy grocery store chains do).
Eatin Carefully says
White sugar and raw sugar are essentially the same thing, the differences are inconsequential- both supply mostly empty calories and sweetness.
Same is true for honey, maple syrup, and fruit juices. It's a stretch to call any of these things "nutritional foods". The limited and relatively minor nutritional components they contain are better obtained from other sources, and they don't justify eating more than limited quantities.
All sugars make foods interesting. All of them also can contribute to obesity and tooth decay.
Many of your (and the blogger's) suggestions contain information that is long on the "feel good" factor and short on facts. Keep an open mind but don't make up the facts as you go.
Green Fury says
A few links on the issue:
http://bit.ly/bAvvOs
http://bit.ly/rtFutL
http://bit.ly/pN5qgQ
http://bit.ly/nDWx7J
The long and the short of it is that refining robs sugar of any nutritional value at all. Is "raw sugar" a "nutritional food"? Of course not! But when you consume raw sugar, raw honey, real maple syrup (e.g., not Log Cabin), and raw fruit juices (not pasteurized, not concentrated...) you are getting more than just a "sweetener"; you are also getting the minerals and, in the case of honey, enzymes, whereas with white sugar you really are just getting sugar.
The point is that if you want to sweeten something, use a "whole food", not processed and refined sugar.
crunchyma says
What is good food if it is not enjoyable? I am all for the "feel good" factor. The real fact is that our bodies actually need sugars. The point Green Fury is trying to make is that if you are going to indulge in a sweet treat, try to use a sweetener with more than just sugars in it. Raw Whole Cane Sugar has all of the plants original minerals in it. I'm not talking about the "sugar in the raw" stuff. I'm talking about sugar that looks like dirt. Try the rapunzel brand. This doesn't make the treat any less full of sugars, but it does add some nutrients (and complexity for the palate.) As for honey, there are so many good things in raw honey like enzymes, and pollen content, if purchased locally, can improve seasonal allergies, reducing the need for chemical treatments, and that is always a good thing. None of this means we can increase our sugar consumption without putting ourselves at risk. It just means make the most of the sugars you do consume.
Eatin Carefully says
What might be the "plant's original minerals" you mention that your raw sugar supplies that are not otherwise available in a normal, balanced diet?
What medical evidence are you referring to concerning health benefits of eating honey? Improving seasonal allergies? That's laughable.
The world is full of gullible consumers who want to believe even the most spurious of product claims. It's nonsense to justify the eating of a particular source of sugar because of alleged health benefits or faith in the suggested presence of meaningful vitamins and minerals. Nutrition is a science, not a belief system or religion.
crunchyma says
As green fury says, I listen to my body. I know the way my body reacts to honey, and it is very different to my bodies reaction to processed sugar. I also experienced a significant improvement in allergies when incorporating wildflower honey into my diet. So much so, for me, that I no longer feel the need to take allergy medication. This has been my experience for several years now. Medical "science" if you can call it that, doesn't have to tell me something my body has already made clear to me. Try listening to your own body sometime, it might surprise you.
crunchyma says
And may I add, Gullible, really? I think anyone who is willing to listen to and trust the FDA and USDA to make their eating choices are far more gullible than those who think for and listen to themselves. This whole article above was first influenced by Michael Pollan's appearance on Oprah. His books have wonderful insight on what eating used to be and how our current food system evolved. I encourage you, and all who read this blog to give his books a try. Although it is not his first, I recommend starting with "In Defense of Food." It is milder, for lack of a better word, than "The Omnivore's Dilemma".
Eatin Carefully says
Michael Pollan is a writer by education and profession and has little knowledge of science or the subjects he writes about. I've read the two books you mention and found them to be vacuous. He's become very successful by being deliberately controversial and provocative, that's his technique to get attention. It's his meal ticket Whether or not there's any personal sincerity/conviction involved is unknown and, anyway, beside the point. Just like Rush Limbaugh, just like Michael Moore, and just like Oprah, Dr Phil and many others.
Green fury thinks nutrition isn't science and you think medicine isn't science. You two deserve each other.
And yes, gullible. You're welcome to listen to your body all you want but when you or a family member gets sick, I hope you know to go to an MD.
Bye.
Green Fury says
Nutrition is not a real science. Nutrition takes apart the whole; seeks to explain symptoms, deficiencies, on single nutrients; and would rather see us rip apart our foods and rebuild them into what the "science" dictates. Drink low-fat milk, they say; but without the fat, how are we able to access the fat-soluble vitamins? Avoid sugars and consume artificial sweeteners instead, they say; but what about the long-term impacts on our body? No, food is no place for science.
Green Fury says
I could feel the questions that people might have to my statement "food is no place for science." If not science, then what? Well, how about logic, reason, instinct, and tradition. We don't listen to our bodies near enough; instead we rely on science, on the USDA, on the media. We should all be listening to our own instincts better. Ignore the fad diets, the nutritionists, and the advertisers, and listen to what your body tells you when you eat.
Psuedo-diabetic says
There is a large difference in the types of sugar, if only in their glycemic index.
I've been on the diabetic diet for over a decade, trying to stave off becoming a full diabetic- successfully so far!
I don't eat processed sugar. I don't drink juice because of how concentrated the sugars are. However, I do eat fruit & honey & am experimenting with more natural sweeteners in the kitchen.
Nowadays, if I bend my diet & eat something with processed sugars, my blood sugar skyrockets for a bit, then tanks hard. If I eat something with honey, (in moderation!) I'm fine. While the nutritional value may not be all that different- I don't know, the effect it has on my blood sugar level is huge!
Kim says
Hello! Congrats on your success managing this way of eating on a budget - something I want to do so badly. I recently started blogging about my family's (4 kiddos, my husband & myself) shift to a Primal diet. Same concept as yours (nothing processed) except we don't eat grains of any kind because of detrimental health effects. We're avoiding legumes as well (including peanut butter, peas) for the same reasons. We also don't eat industrialized seed oils (canola, vegetable, etc.) because the chemicals and refinement that they go through to become palatable also make them toxic. No one in my family has any allergies, but after doing loads and loads of research, I wanted to experiment and see how we all felt after removing the grains, etc. from our diets. We're nearing the end of our personal 60-day challenge and the verdict is in already: we could never go back.
I'm not sure if you've explored Primal/Paleo or not, but it may help take you guys reach a new level of health and fitness. The changes we've experienced have been amazing (loss of ADD symptoms in my oldest, rapid and sustained weight loss, unending energy, etc.) All of us - from my husband to the baby - truly have never been healthier.
Our biggest challenges are: 1. Costs. I've had to add $200 to our monthly food budget (which was previously $600 for a family of 6 when we were just a mainstream eating family). It's a challenge for sure. Hoping to pick up some tips here, but unfortunately we can't rely on rice, etc. for cheap belly fillers. 2. Fighting the mainstream - school especially! Everything social seems to revolve around processed foods and grains. I don't want to make my kids feel awkward or like outcasts. But at the same time, I don't want to compromise their health. It's a really fine balance. I have to give them credit - they're loving Primitive/Paleo. But kids are kids and peer pressure is a beast. I'm constantly experimenting with new snacks for them to "show-off" during playdates and such. Hoping other kids will find them as delicious (and cool) as we do...help spread the word. :)
Best of luck!
Green Fury says
Kim, I like this idea, but I haven't heard anything about whole grains and legumes being detrimental to your health. Legumes are a terrific source of protein, minerals, and vitamins; what's the negative impact? Likewise with grains; polished/processed grains indeed are no good because they are empty calories -- all carbohydrates, no vitamins or minerals -- but what negative impacts are there of eating whole grains? I am aware that some people can have some difficulties digesting whole grains, but this is why "traditional" diets utilized cultures such as cultured buttermilk as well as wild yeast -- e.g., sourdough (real sourdough). Try soaking whole wheat flour in cultured buttermilk overnight for your pancakes and those pancakes no longer take on that dead-in-the-stomach type feel. Let me know what you know.
Thanks!
dor says
I notice you have sour cream and cream cheese in recipes. Cream cheese has trans fat which is extremely bad for you. Another option might be plain Greek yogurt - it has the same texture and consistancy as sour cream. I use it to bake and eat it with a bit of fruit. It takes a bit of getting used to after eating the regular fruit yogurts.
Marissa says
Cream cheese does not inherently contain trans fat. Perhaps some brands do, but in general, cream cheese is not a trans fat containing product. Normal cream cheese has a decent load of saturated fats, however, low fat and fat free varieties are available for those interested in cutting down on their fat intake.
Green Fury says
Store-bought varieties of both cream cheese and sour cream are going to be bad -- even if there's only 5 ingredients, those ingredients are unnecessary additives. Try making your own creme fraiche and cream cheese at home instead. Creme fraiche is the easiest:
- Purchase a carton of cultured buttermilk -- this is just for the culture so don't worry about the additives at this point -- and a pint of good, organic cream.
- Mix a couple tablespoons (or up to 1/4 cup if you want a thicker creme fraiche) of the cultured buttermilk with the cream in a pint jar.
- Let sit out in a cupboard for 8 hours or so - up to 24 hours
- Mix and you're done -- you have creme fraiche, better than any store-bough sour cream.
Green Fury says
Forgot a step... after mixing the buttermilk and cream, you should tighten the lid before putting it in the cupboard... just a minor detail.
Kfischer says
I just came across your website, and the mini challenges look like a great place to start. I'm still in the process of reading over all of the information. I have been trying to cut out processed foods on my own without much success. I fear a revolt by my 4 kids who are used to eating boxed cereals, chips and lunch meat. I do have a couple questions...why the 5 ingredient rule? And what about organic salad dressings, such as oil & vinegar options? We eat a lot of salad, and without it, I'm not sure i could get my husband to eat much of anything that doesn't include meat. We don't like tofu, and he doesn't like beans.
100 Days of Real Food says
Hi there and welcome to the blog! It might be a difficult transition with your kids at first, but don't give up! I didn't think my kids would survive either (we ate just like any other average family before all of this) and after we stuck things out they've surprised me quite a bit. Anyway, to answer your questions....the 5-ingredient rule was just because we had to draw the line somewhere on highly processed food vs. not. Sure some 6-ingredient foods truly are okay and some 3-ingredient foods are not, but when getting a large group to follow along we just had to start somewhere. Also, just because something is organic does not mean it is NOT a highly processed food. So just read the ingredients to make sure they are all things you recognize or try your hand at making your own salad dressings! Lastly, it is not about giving up meat or eating a meat replacement (I don't personally care for tofu or beans!) it is just about eating less meat. So use it as a side dish or to flavor a meal or eat a small hamburger with a big side of veggies. I hope that helps (and good luck)!
RoRo says
Hi, I just saw your post and wanted to share my favorite salad dressing recipes. Just fiddle with the amounts until it tastes good (may be a little different every time which is fine) - you can do it, don't worry:
Extra virgin olive oil
balsamic vinegar
sunflower seeds
some mustard (check ingredients here, should only have mustard seeds, vinegar, salt maybe turmeric for color, NO sugar!)
salt
Blend the whole thing, add some water if you want it less oily.
Also
E.V. olive oil
lime or lemon juice (fresh)
macadamia nuts or almonds
salt
Another great combination:
E.V. olive oil or expeller pressed canola oil
lemon juice
sunflower seeds
a smallish piece of fresh ginger
salt
(blend)
Again: blend
YUM! You can make a bunch to last the whole week for the family
wendolinarobinamos says
Perhaps where you live there is a Trader Joe's. Most of their boxed or canned food has no HFCS or too many ingredients.
maryanne says
Go to marksdailyapple or google paleo diet. You need to give up vegetable oils, except coconut, sugar except occasional honey, and gluten grains. This blogger is a great start, but not enough. Milk is okay
100 Days of Real Food says
We actually have given up vegetable/canola oils since starting the blog: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/
And we have gone as far as we plan to go for a while with making changes to our diets. There also has to be some balance in life and most things in moderation are okay.
S Kako says
I wondered about the canola, but we're all still learning, right. I see you have had a very busy web site lately. Good feedback, some not so freindly. Lisa, keep up the good work and wonderful educating you are doing. I feel so very blessed to have found your story. A great source of support for me and our family. 'Real Food' support clubs here we come. :) 'Real Food' potluck anyone. Do you have a printed brochure of any type that I could distribute? Thank you again, Lisa.
100 Days of Real Food says
Thanks for the feedback! Nothing printed at this time, but thanks for passing on the URL. :)
JWKennedy says
You have milk as a real food. Can you define that for me? I ask this because I don't think that it is a real food. Now if you are speaking of RAW Milk.....Yes I said RAW Milk, then that is a real food.
With all they do to pasteurized milk (cook it, fortify it, kill all the enzymes...etc the list goes on) You can't consider that a real food. There is nothing living in it. It is actually a toxin if you ask me. Now Raw Milk, that is a whole different story.
100 Days of Real Food says
I am very familiar with raw milk, but we live in North Carolina where it is ILLEGAL. So our family drinks non-homogenized whole milk, which is the least processed milk available in our state and we love it!
wendolinarobinamos says
Why not just drink soy, almond, coconut or rice milk?
Green Fury says
Soy milk may not be so good for you. There's some complicated stuff with soy that I still don't quite understand, but basically soy products only do a body good once they've been fermented. Real fermented soy products are hard to find these days but include soy sauce, soy bean curb (i.e., tofu... but not today's "tofu"), and miso -- but again, you need to find real miso. The soy sauce, tofu and miso products on the market tend to be manipulated in some way -- e.g., chemical extraction, modification, etc. - rather than actually fermented so you really have to go searching.
As for almond milk, it really tends to be better to eat a whole food rather than something extracted from it -- your body will get more nutrients from eating a fat with its associated protein for example (eggs being the perfect example... eat the whole egg, not just the whites). With almonds I imagine that's probably the case, but I haven't heard anything bad about almond milk. Same for rice milk.
Coconut milk, I really don't know, but again to get the best out of a coconut buy it fresh, crack it open, drink the juice, and eat the meat.
Green Fury says
Raw milk is definitely the best, but when it's not available buying non-homogenized whole milk is the best option! While the pasteurization kills the enzymes, the homogenization really messes with the fat globules in the milk... which is doing who knows what to our bodies.
Eatin Carefully says
The FDA's position is that consuming raw milk presents a serious health risk and they advise against it. They say that pasteurization doesn't reduce the nutritional content of milk.
Are you saying that they're wrong and you know better?
Green Fury says
Yeah, I'm saying that... The primary reason they state that consuming raw milk presents a serious health risk is because of E. Coli. But, the dangerous strain of E. Coli, O157:H7, is not present in healthy, grass-fed cows. That aside, do you honestly trust the government? USDA remember is controlled by the big agribusiness companies.
Eatin Carefully says
In your feel good mental image of smiling cows-sheep-goats prancing around on manicured lawns, there are none-the-less many pathogens that could be ultimately present in their milk. Even in Europe, where there are much more rigidly enforced food wholesomeness standards than here, periodic problems occur. (The e coli problem they had in the spring came from produce from an organic farm)
There's simply no reason or benefit to be derived from consuming raw milk. Our food supply is riddled with contamination, I'm thankful for the few rules we have and wish we had many, many more.
"That aside, do you honestly trust the government"..MORE THAN SOME RANDOM PERSON ON THE INTERNET WHO MAKES UP "FACTS" ALONG THE WAY?
Yes!
Charlotte says
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Yes, but it was packaged in plastic cellophane, and no attempt was made to check if the contamination came from anywhere along the processing or distribution line. They admitted that they found none of the aberrant bacteria at the organic farm, but they had no interest in looking anywhere else except the organic farm.
Brittani says
Here are the pictures I was talking about: http://www.stefanpinto.com/2011/08/sick/jordan1/
Brittani says
I am reading The Raw Truth by Jordan Rubin. If you don't want to read it, just look at the pictures of him on pages 6 and 7. On page 6, he's sick with Crohn's disease and is practically a skeleton. On page 7, he has recovered using raw dairy products from grass-fed cows and he is well built and healthy.
I personally believe that "Green Fury" is right. You find a source that is dedicated to their product and you can tap into the benefits of raw food.
geemommy says
eating carefully what kind of rules if you will do you have ....You have some very interesting things to say what do you follow for you family .
Emma says
i grew up with grass fed cows.and theres still ecoli in their poo because its poo. and theres absolutely no way to mass produce raw milk without some contamination. then youll be the one bitching that they didnt protect us from raw milk. do your home work
Green Fury says
Yes, no way to MASS produce raw milk without some contamination... but raw milk is not mass produced. It's produced as milk was once upon a time, on small farms, in small batches. On the E. Coli matter, E. Coli is not as present as you think, and moreover our bodies can handle a certain amount of E. Coli. E. Coli O157:H7 on the other hand is new, virulent, and dangerous. But O157:H7 is a product of industrial farming, of grain being fed to cows, raising the pH of their guts, and making them very sick.
Holly says
Check out organic pastures as well for great info on raw milk! Amen Green Fury yep that's what I'm saying too!
Jessica says
My family and I have been drinking this "dangerous" milk for years now. We LOVE IT!!
Holly says
:)
Nicole says
p.s. pregnant women should NEVER drink raw milk or eat cheese made with unpasteurized milk.
Green Fury says
Awe, the cheese is fine. That's the whole point of making the cheese... it's cultured!
Rd Run R. says
Women have been eating raw cheese and drinking raw milk for thousands of years!
Green Fury says
Indeed!
Jay says
Why choose whole milk over skim milk or 2% milk? What are the health benefits?
Green Fury says
Milk is complicated... or rather "modern" milk is complicated. Raw milk is the only way to get the full benefit of milk as "nature" intended. It comes packed with vitamins, minerals, proteins, good fats, lacto bateria, and enzymes. Once its cooked -- i.e., pasteurized -- you start losing much of that goodness. Some good stuff remains, including the basics: the fats, minerals, proteins, and some vitamins, but much of the vitamin content is cooked off, thus the dairy companies add vitamins back into the milk. But here's where it gets complicated: those vitamins are fat-soluble, meaning they are carried to you body via the fat in the milk. So, once you start removing the fat, how is your body to get the vitamins? So, by the time you get to lowfat or "skim" milk you have to wonder if you're getting any of those vitamins at all anymore. All that's left is perhaps some calcium and protein. But with all the other goodness gone, you have to wonder how much of that even your body is actually taking in. And then there's the homogenization to consider, which may actually be the worst part. In homogenizing, the milk is pressed through a fine sieve. Coming out the other side, the fat globules in the milk actually explode. To which point I must wonder what exploded fat globules might be doing to our bodies. So, my personal advice (though you'll certainly see other opinions above) is drink raw milk if you can find it (know the farm and the farmer if you can) and drink non-homogenized whole milk if you can't.
100 Days of Real Food says
Check out this post for more detail about avoiding low fat foods: https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/
Daddoo says
those who do not know history are doomed to repeat it- why was milk pasteurized in the first place? anyone? Louis Pasteur- ring a bell? cowpox? No? other diseases? no?
I will take my chances with pasteurization, thank you very much.
Or don't we believe in the scientific method?
Green Fury says
Pasteurization of milk was really just to improve shelf life. There are debates about how much pasteuring milk helped in slowing the spread of tuberculosis, but that was before the types of rigorous testing that raw milk producers go through today to sell their product. It's only the large dairy producers who don't want us all to have access to raw milk.
Green Fury says
Thinking more about this I feel I should clarify. Indeed pasteurization, when it was first invented, was in response to diseases like tuberculosis and as I mentioned there is some debate regarding how much of a role pasteurization played in reducing the spread of certain diseases. However, with better sanitation today, pasteurization of milk is really not needed -- that's where my comment on pasteurization of milk really being just to improve shelf life comes in. With pasteurization, dairy can last for weeks and companies can ship milk around the world. And with ultra-pasteurization, milk can last for months, which means more profit for the companies... but of course more health impacts for us.
Holly says
Pasteurization was also a result of cows being fed and housed improperly therefore resulting in higher pathogenic counts!
Holly says
see also http://www.organicpastures.com/faq.html ... raw milk, like vaccines, is a volatile subject for some people ...
Jones says
Why do you claim that fruit juice concentrate is less processed than sugar? Both are sweet things with the liquid boiled off.
Brewer says
Sugar is also bleached...I'm pretty sure my apple juice from concentrate isn't.
Paola says
What about thruvia/stevia as sweetener? Is that a good choice?
100 Days of Real Food says
Check out this post...stevia is addressed in the comments: https://www.100daysofrealfood.com/2010/06/14/sweeteners-101/
Kara says
I noticed in some of your baking you use King Arthur White Whole Wheat flour, why is that ok? A lot of my bread machine recipes for whole wheat call for vital wheat gluten, should I stay away from this, made some today and only called for a couple tablespoons of it. Thanks!
100 Days of Real Food says
The "white whole wheat flour" sounds tricky, but it is simply 100% whole-wheat flour made from a lighter variety of wheat than what is normally used. I think it is a great way to transition from white flour to whole-wheat. Also, vital wheat gluten is definitely not "whole grain" so I try to avoid it. I've been working on a 100% whole-wheat sandwich bread recipe (for the bread machine) and will definitely share it once it is perfected!
Sarah Marshall says
Amazing, loved your post.
clara27 says
I live in Mexico and would like to know if corn tortilla is healthier than bread. What should I consider when buying tortillas? I live in a small city so it´s pretty difficult to get whole grain fresh baked bread so i was considering cutting it out all together. Problem is that my children are addicted to sandwiches. Do you know of any alternatives I can buy at ( brace yourself) walmart?
100 Days of Real Food says
All that matters for both corn tortillas and bread is that they are 100% whole-grain. It is usually hard to find good whole-grain options at the store (they often-times contain refined flour as well along with a bunch of different sweeteners and preservatives), which is why a lot of people make tortillas/bread from scratch. Have you ever considered getting a bread machine? Once you find a good recipe you just throw in the ingredients and press start. Might be a good solution for you!
clara27 says
Great, thanks! I´m going to try to bake some bread today! Never heard of a bread nachine but I´ll look into it.
michelle says
I was wondering what is considered a natural sweetener?
100 Days of Real Food says
Honey and 100% pure maple syrup...here's more info: https://www.100daysofrealfood.com/2011/05/27/mini-pledge-week-12-no-sweeteners/
Nara says
just found a store in town, http://highfructosehigh.com/trader-joes-100-maple-syrup/
Nara says
I just found this website, you say the rules were no sugar. However i see on the receipes you have online like this one you use pure maple syrup. where can I buy it? was googling for a receipe but found a version that has sugar.
http://www.melskitchencafe.com/2011/04/syrup-solution-homemade-maple-syrup.html
100 Days of Real Food says
You buy it (as opposed to making it)...it is just 100% pure maple syrup like this: http://www.amazon.com/Coombs-Family-Farms-Organic-32-Ounce/dp/B00271OPVU/ref=sr_1_2?ie=UTF8&qid=1310516350&sr=8-2
Shelia says
I was wondering if you use coupons when you shop? I find it difficult to obtain many coupons for clean foods. I have found some but produce and meat forget it. Any thoughts?
100 Days of Real Food says
No, I am not much of a couponer. I've tried, but didn't find much (like you said) so it wasn't worth my time.
Linda says
Hi
I am very intrigued by your post. I would LOVE to buy only local foods, but I only buy organic and it is extremely hard to find around here. I don't trust the way meat is processed on these local farms(sanitary conditions). Another problem we have is my daughter's peanut and tree nut allergy. I found a local bakery with very few ingredients, but it isn't safe for her. I have made some breads occasionally, but it isn't practical. Most breads are not safe for her because of processing. I'm not sure where all these people live who are able to find local organic produce and great meat sources, but it's not where I live. We have other food intolerances as well and my husband has Crohn's so we have to be careful about bacteria. So things are not simple for us. I am like you though. I try not buy processed things often and we don't eat fast food.
100 Days of Real Food says
It definitely sounds like you face some challenges in your area (and with your dietary restrictions)...good for you for trying anyway!
for fun says
hello there i stumbled upon your website searching around the internet. I wanted to tell you I like the look of things around here. Keep it up will bookmark for sure.
Rebecca says
I saw a post you made about your daughter having an ear infection and as a mother with a little boy who continuosly had ear infections, I wanted to tell you what helped me. Like you, we started a new way of eating but we go a few steps more than you, we don't have ANY preservatives or additives EVER and this got rid of my little boys BAD excema, and his cronic ear infections, we used to have 3 or 4 a month and now, NONE, I really believe they are caused by the additives in food reacting badly with our bodies, anyway, to see what we do, please visit http://www.betterbods.co.nz ... just a few extra steps and you will be where we are, happy, healthy and additive free. Hard, but well worth it.
Jema says
So sad that in many urban areas (suburban, even), locally-grow is simply non-existent. There's a few farmer's markets, but they even bring in imported fruits & veggies b/c there's just not enough locally grown. And finding local meat is just not possible.
Ceredwyn says
True! I'm a grad student in Towson (near Baltimore) and even with a MOMS organic market there is very little locally grown items and no local meats at all! The farmers markets that do come in have insanely high prices! I have a hard time affording whole grains, fresh produce, and fish as it is (the cost of living is very very high) so organic and farmer's markets are beyond my means. I really wish there were more options.
Wendy says
I have recently returned from a year in Italy, studying the ills of the global food system in the hopes of making an impact back home in DC. I love that you are promoting this challenge. I had not eaten a single processed "food" during my time in Italy. However, we live a life of convenient consumption in the US, and it's near impossible to avoid. This must change. We must find ways to communicate the message AND make it more convenient to stick to a real food ethos.
On a side note, I was wondering why you say no deep fried foods in this challenge. As long as the oil used is unrefined (which means cooking at a lower temperature, 350 max), I believe there's nothing wrong with fried items. In fact, properly fried foods can have less calories and fat than sauteed items. One of my favorite dishes in Italy was deep fried sardines, so fresh that they were still twitching, dipped in a chickpea flour and quickly fried. Delicious and healthy!
100 Days of Real Food says
Good question...and unfortunately here in the U.S. food being deep-fried in "unrefined oil" is quite a rarity!!
Vicki says
What do you think of Basmati rice?
100 Days of Real Food says
It is okay only if you can find brown Basmati Rice that is whole grain.
Holly says
I found your site today and I am doing the 10 day pledge. I am very excited about it. My husband is totally on board, but now to convince my 4 year old no more junk. I think this is going to be wonderful and a very healthy change.
Maria@LaPiattini says
Just found your site and am considering the 10 day pledge over the summer sometime. I am wondering about cold cuts- ok to eat or no?
100 Days of Real Food says
To eat cold cuts during the 10-day pledge they would have to be from locally raised animals, and I am not sure I've ever seen "locally raised cold cuts" before! I would recommend alternate sources of protein instead since it is best to only eat meat a few times a week anyway. https://www.100daysofrealfood.com/2010/05/19/becoming-a-%E2%80%9Cflexitarian%E2%80%9D/
Good luck!
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