Whole Foods Recipes for Healthier Living

Recipes
Diet Types
Food Sensitivites
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Diet Type Explanations

Dash

DASH (Dietary Approaches to Stop Hypertension) is a diet designed to reduce and prevent hypertension. The diet emphasizes increasing the intake of potassium, calcium, and magnesium to manage blood pressure better. Limited foods include those high in sodium, saturated fat, and added sugar. DASH recommends fat-free and low-fat dairy products, fish, poultry, beans, and nuts. DASH may provide some benefits in weight loss and reducing the risk of certain chronic health conditions.

Ketogenic

The ketogenic diet is a low-carb and high-fat diet often used in managing specific medical issues, such as epilepsy in children. The body must rely on fat intake from the diet to replace carbohydrates by burning fat for energy instead. The significant reduction of carbs puts your body into a state called ketosis when the body becomes incredibly efficient at burning its existing fat. Incorporating some of the principles of a ketogenic diet may provide certain health benefits, including weight loss and lowering the risk for certain chronic diseases, though health experts warn of potential nutrient deficiencies.

Flexitarian

The flexitarian diet plays on words: flexible and vegetarian. It is a diet rooted in plant-forward vegetarianism with less strict guidelines than vegetarianism. Dairy and eggs are allowed, as well as meat on occasion, though they should not be the main staples of the diet. The guidelines for flexitarianism are not specifically defined, as some may choose to eliminate meat on a specific number of days per week, meals per day, or generally reduce consumption without tracking. As with any plant-forward diet, advantages may include help with weight loss and reducing the risks of certain chronic health conditions.

Fruitarian

Fruitarian is a severely restrictive vegan diet that excludes all animal products, including dairy, and consists mainly of raw fruits. Vegetables, nuts, and seeds are allowed in moderation, though they should remain entirely uncooked and unprocessed. Incorporating some principles of fruitarianism can increase your antioxidant and nutrient intake, possibly providing help in losing weight and reducing the risk of certain chronic diseases. However, the fruitarian diet as a whole does not cover all your nutrient needs, including lacking protein, iron, calcium, vitamins B and D, zinc, and omega-3 fatty acids.

Mediterranean

The Mediterranean diet is inspired by the historical eating habits of people living near the Mediterranean Sea, such as in Greece and Italy. The emphasis is on plant-based foods, like whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices, and fresh fish. Avoid processed red meats, refined grains, heavily processed foods, butter, and refined/processed/hydrogenated oils.

Mind

MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” It combines two popular diets: the Mediterranean and DASH diets. The MIND diet may help to reduce your risk of certain neurodegenerative and other chronic conditions. This diet is designed to maximize benefits to your neurological health. Rather than specific guidelines, the MIND diet lists ten recommended foods and 5 to limit.

Paleotarian

The paleotarian, or “paleo,” diet is based on eating the same foods in modern times as would’ve been eaten during the paleolithic area, which ended 10,000 years ago. A modern paleo diet would consist of fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. Foods that would’ve been cultivated through small-scale farming would not be included in the diet, including grains, legumes, and dairy products. The purpose behind the paleo diet is based on the idea that our genes are not well adjusted for the modern diets that developed out of farming, potentially introducing dietary changes that outpaced the human body’s ability to adapt. Farming changed our diets, as well as the diets of the animals people ate.

Pescatarian

Pescetarianism is a vegetarian diet that adds fish and seafood, providing all the benefits of a plant-based vegetarian diet and the nutritional benefits of seafood. Pescetarianism is also a good way to practice a well-balanced diet while reducing environmental impact. The diet primarily consists of whole grains, nuts, legumes, produce and healthy fats, and seafood. Pescatarians often continue to eat eggs and dairy as well. The pescatarian diet is a well-balanced, nutrient-dense diet that may help in weight loss and other chronic health conditions.

Raw

The raw food diet, or raw veganism, involves consuming mostly raw foods. Foods cannot be cooked, refined, pasteurized, processed, or treated with pesticides. Some acceptable preparation methods include juicing, blending, dehydrating, and soaking. Supplement usage is not permitted by the diet, as its proponents claim the diet will meet all necessary nutrient needs. Proponents also claim that a variety of healthy enzymes denatured (nullified) through the cooking process, reducing their nutrient content. While the raw food diet may provide some benefits, such as weight loss, health experts warn of negative health consequences related to the diet.

Therapeutic Lifestyle Changes

Therapeutic lifestyle changes (TLC) is a 3 part program developed by the National Heart, Lung, and Blood Institute and includes a diet low in saturated fat, trans fat, and dietary cholesterol. TLC aims to improve cholesterol numbers by combining dietary changes, physical activity, and other means of weight management. It is also recommended to reduce and eliminate smoking and high blood pressure. TLC recommends whole grains, nuts, legumes, oils, and soluble fiber found in fruits, beans, and oats.

Vegan

The vegan diet is among the most popular for weight loss, chronic disease risk reduction, and ethical and environmental reasons. A vegan diet is a primarily plant-based diet, which with proper research and variety, can provide your nutritional needs; however, experts caution practitioners about potential nutrient deficiencies. A primary driver in many people becoming vegan is an ethical draw away from animal exploitation and cruelty or concerns about the environmental impact of factory farming. There are many varieties of vegan diets, ranging from fully raw vegan to processed, junk food vegan. Depending on the style of veganism you adhere to, there may be potential health benefits in weight loss and reducing the risk and severity of some chronic conditions.

Vegetarian

Vegetarianism is a diet that eliminates meat, fish, and poultry from your eating habits. Some vegetarians also abstain from consuming eggs, dairy, and other animal products. Practitioners may adopt a vegetarian diet for health, environmental, or ethical reasons. Vegetarianism may help lose weight and prevent certain chronic health conditions. The diet also aims to reduce participation in industries involved in animal cruelty and climate change contributions. As with veganism, there are various ways to be vegetarian, with varying health benefits depending on the style’s nutrient density.

Diet Type Comparison
Diet Type	Pros	Cons
Dash	Evidence-based health benefits Nutritional Balance Accessible	Hard to maintain Requires significant food tracking Not designed for weight loss
Ketogenic	Designed for weight loss May be helpful with some neurological conditions	Only recommended for certain health conditions Difficult to maintain Not nutritionally balanced
Flextarian	Nutritionally balanced May aid in weight loss Environmentally conscious	No organized support No comphrehensive diet structure
Fruitarian	Vegan High in antioxidants	Not recommended by health experts Not nutritionally balanced Very difficult to maintain
Mediterranean	Highly recommended by health experts Nutritionally balanced Easy to maintain	No organized support No processed/convenience foods
Mind	May be helpful in aiding certain neurological conditions Flexible Evidence-based health benefits	No comprehensive diet structure No organized support Not designed for weight loss
Paleotarian	Nutritionally balanced Moderately easy to maintain	No significant evidentiary support Does not allow dairy
Pescatarian	Nutritionally balanced Easy to maintain Environmentally conscious	Does not allow meat other than fish
Raw	High in antioxidants and certain nutrients	Not recommended by health experts Not nutritionally balanced Extremely difficult to maintain
Therapeutic Lifestyle Changes	Developed to improve cholesterol levels May aid in weight loss Has an organixed support community	Is a complete lifestyle commitment rather than strictly dietary
Vegan	Can be nutritionally balanced with proper strategy Environmentally conscious Plenty of organized support communities	Difficult to maintain Not neccesarily effective for weight loss
Vegetarian	Can be nutritionally balanced with proper strategy Environmentally conscious Allows dairy	Moderately difficult to maintain Not necessrily effective for weight loss

Food Sensitivity Explanations

Caffeine

Caffeine sensitivity is experienced when your body overreacts to caffeinated beverages, such as coffee. Symptoms include jitteriness, headaches, digestional issues, and insomnia. While some people may experience these symptoms with excess consumption of caffeinated beverages, caffeine sensitivity occurs in smaller doses that otherwise would not cause adverse effects in most individuals. However, caffeine sensitivity differs from a caffeine allergy, which involves an immune response to caffeine.

Dairy

Dairy sensitivity, often known as lactose intolerance, occurs when the body cannot fully digest the sugar (lactose) in milk. Symptoms include gas, bloating, and diarrhea after consuming dairy products. Dairy sensitivity is due to your body not producing enough of an enzyme called lactase, which breaks down lactose. Lactose intolerance can be managed with dietary changes to avoid foods high in lactose and specific medications to ease the digestive process following dairy consumption.

Gluten

Gluten sensitivity occurs when your body has an adverse reaction to eating gluten, resulting in symptoms like abdominal pain, bloating, gassiness, and drowsiness. Your healthcare provider my diagnoser Gluten sensitivity after following a testing regime over a few weeks. After excluding wheat allergy or celiac disease, your healthcare provider will recommend you adopt a gluten-free diet.

Peanut

Peanut intolerance is not the same as a peanut allergy. Peanut sensitivity is rooted in a digestive issue within the body rather than resulting in an immune response. A peanut sensitivity will produce an inflammatory response to proteins within peanuts, resulting in abdominal discomfort. It is caught less often than peanut allergies and can be tested by taking a food sensitivity test through your healthcare provider.

Shellfish

Shellfish sensitivity occurs when the body does not produce the appropriate enzymes necessary to break down the proteins in shellfish, resulting in an inflammatory response up to 72 hours after consumption. Symptoms may include abdominal pain, bloating, nausea, and diarrhea. A food sensitivity test can test shellfish sensitivities through your healthcare provider.

Sesame

Sesame sensitivity occurs when the body produces a digestive response to sesame consumption, resulting in various adverse symptoms, including rashes, abdominal pain, nausea, and diarrhea. Sufferers should avoid sesame seeds, tahini, and sesame oil. A food sensitivity test can test sesame sensitivities through your healthcare provider.

Tree Nut

Tree nut sensitivity occurs when the body produces a digestive response to tree nut consumption, resulting in various adverse symptoms, including bloating, nausea, and diarrhea. Sufferers should avoid pistachios, hazelnuts, pecans, pinenuts, chestnuts, brazil nuts, cashews, and macadamia nuts. A food sensitivity test can test tree nut sensitivities through your healthcare provider.

Soy

Soy sensitivity occurs when the body produces a digestive response to tree nut consumption, resulting in various adverse symptoms, including oral itching, abdominal pain, headaches, itchy eyes, and nasal congestion, among other symptoms. Some food sufferers should avoid thickening agents and stabilizers, lecithin, xanthan and guar gum, vegetable oil or shortening, vegetable starch, and broths. A food sensitivity test can test soy sensitivities through your healthcare provider.

10 Best Foods to Boost Your Brain and Memory

Keeping your brain healthy involves a combination of a nutritious diet, regular exercise, and social interaction. Certains foods are a better choice than others. Here's some tasty and healthy options.

large pink lips on woman's face depicting healthy skin from collagen

12 Collagen-Rich Foods for a Healthier Body

You may have heard of collagen, but do you know what it does in our body? Keeping a healthier body means we need to include a focus on collagen-rich foods. Keep reading to find a guide for meeting your body's collagen needs.

Happy young asian family eating a healthy meal together at table.

5 Super Mom Tips for Supper Time

"Mom, what's for supper? The dreaded question of the day, but don't worry- you can get out of the monotonous cycle of meal preparation with a little planning.

illustration of diabetes risk factors and complications

A Guide to Diabetes

Do you know that over 37.3 million Americans have diabetes? That's over 11% of the population. But, what is even more alarming is that over 96 million Americans suffer from a condition called pre-diabetes and are not even aware of it.

But, don't worry because diabetes can be managed. So, read on to find out what is diabetes, what are its symptoms, and how you can treat it.

Adding Superfoods to Your Diet

We have all heard of the term superfoods. But what does it mean? What are these foods that supposedly have numerous health benefits? How much of these foods should we be eating, and are they beneficial?

drawing of retro woman with a grocery list

Affordable Healthy Grocery Shopping in 30 Minutes

Ever wonder what a healthy grocery list would look like? One of the things many people tell us is that it seems too hard to change shopping habits. They feel eating healthy is harder or costlier. I can tell you shopping for whole, natural foods is less expensive, easier and much faster in the grocery store than dealing with a bunch of processed foods.

woman measuring her waist with a tape measurer

Boost Your Metabolism and Burn Fat Faster

Burning fat primarily comes down to maintaining a calorie deficit so your body has to rely on fat storage for fuel. Your body burns between 1,500 and 2,500 calories a day just by being alive, but there's a lot you can do to increase that number.

fast foods that are fried and saturated with unhealthy fat and oils

Evolution of Dinner: Part 1 - Raw Ingredients

We weren't always the "healthy eating family". We used to eat plenty of processed foods and fast food including frozen foods, sugar laden desserts, and plenty of processed junk. So, I'll be blogging for the next few days on our Evolution of Dinner...

Evolution of Dinner: Part 2 - New Traditions

Break out of the Standard American Diet (SAD), and get happy with new healthy food traditions.

Evolution of Dinner: Part 3 - Hunter Gatherer

Have you ever considered team meal preparation? By cooking large volumes, and trading with friends, you can reduce your meal preparation time significantly!

Evolution of Dinner: Part 4 - The Dark Ages

Yes, we too lived through the "Dark Ages" of dinnertime. We went for convenience foods, and that set us back a few centuries!

Evolution of Dinner: Part 5 - The Renaissance of Mealtime

Learning I had an autoimmune disease changed my life. One practical way we changed was mealtime!

Food Allergy vs. Sensitivity

Most of us have heard of food allergies. Not as many are aware of food sensitivities. The problem with these labels is that they are often confused by laypeople, who assume they have a food allergy when they have a food sensitivity.

Why does that matter? Well, because you will need to take different measures when it comes to food allergy vs. sensitivity.

heavy black skillet on gas stove cooking beef

For Better or Worse - Cooking Changes Food

Is healthy food still healthy AFTER you cook it? If you want to continue to improve your overall health and wellbeing OR you've been trying to improve a chronic health condition like diabetes, high blood pressure, or heart disease, then you MUST know how food preparation (cooking) can positively or negatively impact your health.

Going Vegan: Untold Health Benefits of a Vegan Diet

The trend towards a vegan diet has been popular for years. Going vegan has numerous health benefits and presents an opportunity to learn more about nutrition and cooking. Want to learn more about how going vegan can help you improve your health and live longer? Keep on reading.

Healing the Gut with an Elimination Diet

Many of us struggle with maintaining balanced gut bacteria and optimal gut health. Want to know what is causing you tummy trouble? Why not try an elimination diet?

Healthy Takeout Food by Cuisines

We don't always have the option to prepare meals at home, whether it's due to being busy with life's other responsibilities, health conditions that cause fatigue, or situations that make packing a lunch unfeasible.

Takeout was made for these occasions, as well as times when you just want to try something other than your own cooking. No matter how many tries go into recreating a restaurant favorite at home, it rarely tastes quite the same.

modern grocery store with gluten free and dairy free foods on the outer isles

Help for Gluten-Free & Dairy-Free Living

Most of us are consuming too much gluten in our diets. We would all benefit from eating more natural, whole foods and less processed foods. Learn more about gluten-free and dairy-free nutrition options and take advantage of the educational resources, shopping list, and recipes.

How to Grocery Shop and What to Eat

Learn practical tips for healthy and affordable grocery shopping and consider using a list similar to the recommended natural, whole foods grocery shopping list provided to get you off to a good start!

woman using her hands to illustrate where the gut microbiome is on her body

How to Improve Microbiome Imbalance

How can you ensure you maintain a healthy gut? What daily lifestyle changes can you make to keep stomach upsets and digestive problems at bay? Try these tips and you should see improvements in your digestion in no time.

Assortment of Unhealthy Food including burgers, chips, sodas, pizza, donuts, etc. Unhealthy eating, junk food concept.

How to Improve Your Gut Health by Avoiding These 13 Toxic Foods

We've all heard the phrase "You are what you eat," but there's more truth to it than you can ever imagine! Being aware of what you eat and avoiding toxic foods will improve your gastrointestinal health. Keep reading to learn which foods to avoid for a healthier, happier gut.

sphygmomanometer instrument for measuring blood pressure

How To Regulate Triglyceride Levels To Maintain Healthier Blood Pressure

There are several lifestyle changes you can make to help maintain healthier blood pressure. In this article, we'll cover some common ways for regulating Triglyceride Levels and ensuring you maintain healthy blood pressure levels.

collection of healthy foods depicting different macronutrients in the diet

How to Use Macronutrients in Your Diet

We all need macronutrients to stay healthy. But what are they and how can you use a macronutrient diet? The amount of macronutrients you get in your diet is important but so is the source of those macros.

In this article, we'll explain the difference between micronutrients and macronutrients and how to build a healthy diet.

dinner plate with wooden utensils depicting time to illustrate intermittent fasting

Intermittent Fasting 101: What It Is, How It Works, and Its Benefits

Curious about intermittent fasting and how it can benefit your health? This guide breaks down everything you need to know, from the basics of intermittent fasting and its different methods to the science-backed benefits it offers. Discover how this eating pattern can help with weight loss, increased energy, better sleep, and even disease prevention.

assorted fruits and vegetables including avocado, tomatoes, lemons, asparagus, and onions

Investigating Low Carb Diet Meal Plans: Are Carbs the Real Culprit?

Diets low in carbohydrates have become very faddy over the last few years. Whether it's keto diets or low carb diets, the marketing around this way of eating has been potent.

However, does cutting the carbs really help you with sustainable weight loss? Keep reading to learn more about low-carb diet meal plans.

fresh, healthy juice from spinach, oranges and limes

Juicing Basics: What You Need to Know

Have you asked: is juicing healthy? For most people who eat a Westernized diet, the answer is a resounding yes!

In a nutshell, juicing is an excellent way to increase your daily servings of fruits and vegetables and prevent chronic illnesses. You'll feel (and look) better, all through one simple technique.

fresh juices displayed made from natural whole food fruits and vegetables

Juicing Recipes: Targeting Health Benefits

Did you just get a juicer and are now looking for recipes and advice for what to put in your juice? You may be wondering what are the best fruits and vegetables for juicing. You may even want to include healthy superfoods! But what are they?

You have plenty of options at your fingertips. Read on to learn how to put together a juice that taste great and meets your health goals.

Mutiny @ Kid's Christmas Party

When I was a kid, Christmas parties involved the following food groups: Chips, Candy, Soda, and Cookies. Here's some healthier alternatives.

Overfed & Undernourished

Changing our eating habits is one of the most challenging parts of getting and staying fit, healthy, and happy. Many Americans struggle with unhealthy eating habits, regularly indulging in processed, fast, and convenient foods. However, no matter how much we eat, we are not getting the nourishment we need from these foods.

Young Caucasian Woman Looking into Well Stocked Cupboard

Pantry Panic

What do you do when your adorable kindergartner tells you it's snack day 10 minutes before school and you don't keep processed food around anymore? Panic, then...

lower female abdomen depicting celiac disease

Understanding Celiac Disease and the Relationship to Gluten Sensitivity

Celiac disease occurs for some people who have a problem processing gluten, which is a protein found in many foods. The gluten triggers an immune response that is not normal and damages the inside of the small intestine. Once that happens it is difficult to absorb the nutrients needed from the foods eaten.

an assortment of fresh, healthy foods suitable for inclusion in a rotation diet

Using a Rotation Diet

Our modern diets contain foods our bodies react badly to. We eat on the go and have an abundance of convenience and processed foods at our fingertips.

Using a rotation diet is a great way to find out which foods you are intolerant to. It can also be a great way to lose some excess pounds.

pescatarian diet plan ingredients, healthy balanced grocery food, fresh fruit, berries, fish and shellfish clams

Vegetarian Diet Versus Pescatarian Diet - Which is Better?

No one knows your nutritional needs better than you do. Learning to be the healthiest version of yourself means finding a diet that makes you feel good - energized, refreshed, and happy. If you are considering changing your diet to lose weight, get healthier, or prevent chronic disease there are lots of options to choose from. Two of the most popular, easy-to-follow diet choices are the vegetarian diet and the pescatarian diet.

an assortment of healthy functional foods for a balanced diet

What Are Functional Foods?

Have you ever wondered how you can enrich your diet further than getting the basic nutrients and energy you need? Then perhaps you should add some functional foods to your daily diet.

delicious bowl with organic food including asparagus, potato salad with tempeh and salad with strawberries

What Are the Pros and Cons of Organic Food?

When you go shopping, you see the organic label on food, but do you really know what the best organic food is and if it is the correct option for you?

There are many great benefits to eating organic, as well as some problems. Keep reading to learn the advantages and disadvantages of organic food.

text gluten free written with a gluten free flour

What Beginners Need to Know About Living Gluten-Free

Changing your diet can be challenging because it usually involves removing certain types of food from your menu. And that is the first point of resistance. But there are significant health benefits to eliminating or minimizing specific foods from your diet-particularly those that contain gluten.

healthy and unhealthy foods on four forks show a continuum from healthy to unhealthy depicting the standard American diet

What Is the Standard American Diet (SAD)?

How aware are you of what's going into your body? Are you eating to live or living to eat? In reality, we all have different nutritional needs, but the standard American diet (SAD) doesn't suit most of them (or most people, for that matter). Your diet might be making you sick, sluggish, and at-risk.

quotation saying different people make different choices

Where Does Disease Really Come From?

Chronic disease runs rampant, particularly in Western culture, primarily as a result of poor lifestyle choices. Medical professionals tend to focus more on treating symptoms of sickness and disease rather than promoting greater health and wellbeing through lifestyle behavioral change. Throughout this series of blog posts, you will learn important facts you need to know to preserve and improve your health and wellbeing.

Whole Foods Plant-Based (WFPB) Diet

How many times have you jumped on-board the diet train with high hopes of weight loss and improved health, only to discover limited food choices, difficulty staying on-track, and few measurable health benefits? Diet fads come and go, but one - the whole foods, plant-based diet (WFPB)- isn't a fad.

healthy assortment of whole foods arrayed in a salad bowl

Why is Eating Healthy So Hard?

Why is maintaining a healthy diet and lifestyle so tricky? What everyday factors are hindering our progress in eating well every day? We will break down the reasons your diet may be failing you and what you can do about it.

Why Should I Eat Cruciferous Vegetables?

If you are interested in eating healthier, one easy way to do this is by adding cruciferous vegetables to your daily meal plan. Cruciferous vegetables' benefits are many, and this article will outline a few of them to get you motivated and inspired to include this humble vegetable category in your diet.

You Can Eat Healthy Without Spending More!

One of the big myths we like to dispel is to talk about the real cost of foods. Most people believe that eating healthy is a lot more expensive than eating processed. The truth is, they cost about the same. Try this experiment and see for yourself!