Harrison - 30 Day Whole Food Challenge Cookbook: 90 Whole Food Meal Plan Recipes

I want to thank you and congratulate you for downloading the book, 30 Day Whole Food Challenge Cookbook - Whole Food Meal Plan Recipes: The Whole Food 30 Day Calendar Diet Book for Amazing Results .

This book contains proven steps and strategies on how to eat nothing but whole foods for thirty days.

More diets and studies are pointing us toward eating how our ancestors used to eat hundreds of years ago. Recent research performed by nutritionists has pointed in the direction of eating whole foods, or foods that are as close to their natural form as they possibly can be.

Some examples of whole foods eating are:

• Consuming whole grains, rather than refined grains whenever you can.
• Consuming fruits, beans, and vegetables, rather than supplements to provide you with the vitamins and fiber they naturally contain.
• Having a skinless chicken breast cooked with healthy ingredients, rather than having chicken nuggets processed with the added seasonings, fats, and preservatives.
• Having a baked potato with toppings, rather than a bag of potato chips.
• Having fresh berries with your breakfast, rather than having a pastry.
• Having a blueberry smoothie made with yogurt, a banana, and blueberries, rather than having store-bought ice cream.

Numerous health experts agree that consuming more whole foods is better for improving your health and preventing diseases. Whole foods such as fruits, vegetables, nuts, whole grains, and legumes retain fiber in addition to having beneficial phytochemicals and nutrients that are often removed from processed foods.

How can these nutrients and phytochemicals help you?

Phytochemicals are hundreds of biologically active plant-food components that can be easily destroyed by improper handling or processing. They include some infamous components, such as:the powerful antioxidant lycopene, a carotenoid tha t s red in color found in tomatoes; a blue antioxidant, anthocyanin, found in blue colored berries; and pterostilbene, an antioxidant that helps the cells break down cholesterol and fat better, which is found in blueberries and certain types of grapes.

The only way to be sure yo u re obtaining all the phytochemicals in the plants and seeds yo u re consuming isto eat them whole rather than processed, or ground if the y re a seed.

According to a survey done on the national level by the United States Department of Agriculture, almost 33% of Americans are deficient in vitamin C, 50% are deficient in vitamin A, more than half are deficient in magnesium, and about 97% percent are deficient in fiber and potassium. Interestingly, according to the American Institute for Cancer Research, these nutrients lower the risk of cancer, high blood pressure, heart disease, and diabetes.

Andwha t s the easiest way to correct a nutrient shortage? Consuming whole foods is. Almost all shortfalls found in these studies could be corrected through eating a balanced, plant-based diet.

How can you add whole foods to your diet easily?

There are six simple ways you can add more whole foods to your diet.

1. Choose a product that has true 100% whole grain whenever you can.
2. Replace half your white flour with whole-wheat flour in your baking recipes, and use half the amount of sweetener.
3. Consume fruits and vegetables on a daily basis. In fact, try to add them to every meal or snack.
4. Include legumes in your snacks and meals more often.
5. Eat less processed foods and convenience foods.
6. Drink more water, green tea, skim milk, soy milk, and mineral water. Skip the soda and other sugary drinks.

In this book, you will find meals that will help you increase your intake of whole foods so that you can get the benefits of those undestroyed phytochemicals and nutrients!

Thanks again for downloading this book, I hope you enjoy it!