서양건강식 레슨 7

https://www.westonaprice.org/

Sally Fallon Morell, President
The Weston A. Price Foundation

The Wise Traditions Diet is a delicious, satisfying, inclusive diet. Many dietary plans condemn certain food groups -- such as grains, dairy foods, meat, salt, fat, sauces, sweets and nightshade vegetables -- but the Wise Traditions Diet does not exclude any major food group.  With wise choices and proper preparation techniques, you can have a varied and interesting diet, one that is both delicious and nutritious.

 

STEP 1: Get Your Fats Right!

The most serious falsehood about healthy eating is the claim that we need to avoid animal fats.  In fact, animal fats are essential to good health, proper growth, fertility and longevity.  Traditional cultures valued animal fats above all other foods.  Animal fats are demonized because they are rich sources of saturated fat and cholesterol, but saturated fat and cholesterol are actually essential to good health!

 

 

EAT PLENTY OF GOOD FATS! Butter - on bread, vegetables, meat, porridge - butter on everything! Lard, Bacon Fat, Duck Fat and Goose Fat - for cooking Tallow - for deep frying Olive Oil - for salad dressings Coconut Oil - for medium-chain fatty acids Cod Liver Oil - for vitamins A and D When it comes to animal fats, grass- or pasture-fed is best.  Animal fats like butter, lard, bacon fat, duck fat and goose fat are rich sources of the fat-soluble vitamins A, D and K2, which Dr. Weston Price discovered were very high in the diets of healthy, primitive peoples.

AVOID THE BAD FATS Industrially processed liquid vegetable oils (corn, soy, canola, safflower, sunflower) “Healthy” low-trans spreads Partially hydrogenated vegetables oils (margarine and shortening) Commercial fried foods Processed foods containing these industrial fats and oils Industrial fats and oils are the number one problem in the modern diet.  They are the main cause of chronic disease, and they replace the nutrient-dense animal fats that nourished our ancestors.

FOR MORE INFORMATION

• The Skinny on Fats
• Why Butter is Better
• Good Fats, Bad Fats: Separating Fact from Fiction
• The Right Price

The Wise Tradition Diet is not a high-protein diet—rather, it is a high-fat diet.  Still, we need a certain amount of high-quality animal protein in our diets.

Step 2  :  Get Your Proteins Right !!!

A lesson learned from traditional cultures is to always eat our meat with fat—traditional peoples knew that a diet of lean meat would make them sick.  Eating meat without the fat results in rapid depletion of vitamin A, because we need vitamin A to assimilate protein. In addition, it is important to put a special emphasis on organ meats, because these are far more nutritious than muscle meats. Organ meats are rich sources of the fat-soluble vitamins A, D and K2, which Dr. Price discovered are key to robust good health. Organ meats are also rich sources of minerals and vitamins B6 and B12.

 

Make an effort to obtain wild seafood and animal foods raised outdoors on pasture, without hormones, antibiotics or GMO feed.

EAT ADEQUATE AMOUNTS OF ANIMAL FOODS Organ meats - liver, pate, liverwurst, scrapple, etc. Red meat - always with the fat Poultry - always with the skin Pork – properly prepared by curing or marinating Milk products - preferably unpasteurized and always full fat Eggs, always with the yolks Seafood, including shellfish and fish eggs

AVOID THE WRONG PROTEIN FOODS Lean meat Skinless chicken breasts Reduced fat milk Egg whites without the yolks Protein powders (soy, whey, hemp, pea, etc.)

LOOKING FOR PASTURE-FED BUTTER AND OTHER HEALTHY FATS?   Your local WAPF chapter leader can provide you with a list of farmers practicing pasture-based agriculture in your area.

You can have carbs on the Wise Traditions diet! In fact, adequate carbohydrate intake is critical to good health. As for grains, many healthy traditional peoples studied by Dr. Price consumed grains.  But grains are very hard to digest unless prepared by soaking, souring or fermentation.

Step 3 : Get Your Carbs Right  !!!!

Be sure to seek out organic grains and flours, as RoundUp and other harmful chemicals are used on conventional grains, even those that are not GMO. And always enjoy your carbohydrate foods with good fats—oatmeal with butter, bread with butter, fruit with cream, etc.—as good fats help you digest the carbohydrate foods.

EAT THE GOOD CARBS (best eaten with good fats)! Starchy vegetables, well cooked Natural sweeteners (in moderation), such as raw honey, dehydrated cane sugar juice, maple syrup, etc. Whole grains, legumes and nuts - properly prepared (soaked porridge, sourdough bread, etc.) Fruit – both raw and cooked

AVOID THE BAD CARBS White flour products Dry breakfast cereals Refined sweeteners Improperly prepared whole grain products (granola, muesli, non-sourdough whole grain bread) Genetically modified and non-organic grains

FOR MORE INFORMATION

• Why We Need Carbs
• Be Kind to Your Grains...and Your Grains Will Be Kind to You
• Roundup: the "Nontoxic" Chemical that May Be Destroying Our Health

All traditional cultures consumed lacto-fermented foods; these foods supply enzymes that help digestion and beneficial bacteria that support good intestinal health and immune function.

Step 4 :  Feed your Microbiome!

Lacto-fermented foods include fermented vegetables (real, raw sauerkraut and pickles); fermented dairy products (yogurt, buttermilk, cheese); lacto-fermented, non-alcoholic beverages (kombucha, kvass, lacto-fermented sodas); and even lacto-fermented meat and fish (genuine salami, gravlax).

HAVE LACTO-FERMENTED CONDIMENTS  AND/OR BEVERAGES EVERY DAY Lacto -Fermented Condiments (sauerkraut, kim chee, pickles, etc.):  Eat daily with cooked food. Lacto-Fermented Beverages (kombucha, kvass, lacto-fermented sodas):  A delicious alternative to both modern soft drinks and alcoholic beverages.

AVOID FOODS AND PHARMACEUTICALS THAT DISRUPT YOUR GUT FLORA Refined carbohydrates (sugar, high fructose corn syrup, white flour) Extruded grains (cold breakfast cereals) Anti-biotics and oral contraceptives

FOR MORE INFORMATION

• Lacto-Fermentation
• Gut And Psychology Syndrome (GAPS)
• Old-Fashioned, Healthy, Lacto-Fermented Soft Drinks: The Real “Real Thing”

Homemade bone broths are “melted collagen.”  They nourish our joints and tendons, support digestive health, and give us beautiful skin.

Step 5 : Enjoy Healthy Soups & Sauces

Traditional cultures used bone broth to make delicious soups, stews, gravies and sauces. Learn to make bone broth at home and have it available for these wonderful, satisfying foods.

BE A BROTHIER! Make or use homemade broth from chicken, turkey, beef, lamb and fish Use it in soups, sauces, gravies and stews Or drink it hot and salty in a mug - better than coffee!

AVOID BROTH SUBSTITUTES Bouillon cubes Restaurant soups made from soup bases Prepared foods made with MSG and similar additives Canned broth and broth in aseptic packaging

FOR MORE INFORMATION

• Broth is Beautiful
• MSG Updates Introduction
• MSG Update, Summer 2007

We need salt!  Adults need at least one and one half teaspoons per day, just to supply their basic requirements of chloride and sodium. Many healthy traditional cultures consumed considerably more salt than we do today. Unrefined salt is best because it also contains magnesium and trace minerals.

Step  6 : Salt and Spices - Yes You Can !!

Be sure to add salt to your food—we need salt for digestion, adrenal health, brain function and many other processes in the body. And be sure to enliven your food with a variety of natural spices.  When your food tastes good, we can digest it much more easily.  After all, eating should be a pleasure, not an act of renunciation.

USE UNREFINED SALT & A VARIETY OF NATURAL SPICES Salt, preferably unrefined salt for magnesium and trace minerals Natural Spices - all you want

AVOID Additives, including “natural flavors” MSG Anything hydrolyzed, autolyzed, or extracted Artificial Sweeteners

FOR MORE INFORMATION

• The Salt of the Earth
• Salt and Our Health
• Sugar-Free Blues: Everything You Wanted to Know About Artificial Sweetners

Step 7 :  Prepare for the Next Generation

Traditional cultures took great care in preparing for the next generation, consuming special nutrient-dense foods before and during pregnancy, during lactation, and giving them to the child during the period of growth.  

These foods included:

• Liver and other organ meats
• Egg yolks
• Fish eggs and shellfish
• Fish liver oil or skate liver oil
• Whole raw milk
• Butter and cheese from cows on pasture

CONSUME NUTRIENT-DENSE FOODS FOR YOUR BABY’S OPTIMAL HEALTH At least six months of super nutrient-dense foods for moms AND dads BEFORE conception Super nutrient-dense foods during pregnancy and lactation Super nutrient-dense foods for babies and children Put at least three years between each child so mom can recover her nutritional stores

AVOID FOODS AND PRACTICES THAT CAN ADVERSELY AFFECT YOUR CHILD’S HEALTH Industrial fats and oils Refined and artificial sweeteners Additives, especially MSG and aspartame Pasteurized, homogenized milk products Vaccinations Ultra-Sound

FOR MORE INFORMATION

• Diet for Pregnant and Nursing Mothers
• Vitamins for Fetal Development: Conception to Birth
• Healthy Baby Photo Gallery
• Healthy Pregnancy Presentation by Sally Fallon Morell