Last week we talked about what to avoid with food (click to read).

Now let's talk about what foods to embrace.

You want to eat foods that give your body the nutrients it needs to function with energy, clarity and strength.

Unfortunately, modern diets are dominated by three nutrient-poor crops: wheat, rice, and corn, which account for 60% of the world's calorie intake.

When you think about nutrients, you can break it down into two categories:

• MACRO (nutrients): Protein, fats, carbohydrates
• MICRO (nutrients): Vitamins and minerals

We'll go deeper into these in later emails.

For today, we're going to start with a simple first step: Take foods you are already eating and simply improve the quality.
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With so many options of the same foods at the grocery store (5+ different egg options etc.), this email will take some of the guesswork out.

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Below is a list of 5 common foods and what to look for.

Remember: with change, it's best to take the smallest step possible. It should feel easy. That's how you build momentum. No need to try and be a hero right off the bat.

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1. CHICKEN: Pasture Raised (best, but hard to find) or Free-Range, Organic

2. EGGS: Pasture Raised (organic if possible)

*Note on organic: this means they are fed organic feed, no hormones, don't live in a cage and have access to outside. But can still look like that!

3. BEEF: Grass-Fed (ideally grass-finished) & Organic

Cows eat grass. Pretty straightforward. Unfortunately, most of our meat come from cows that, by and large, don't eat grass.
There are grass fed patties and ground beef at Costco, Butcherbox delivers quality meats to your doorstep, or if you really want to do it right, buy 1/4,1/2 or a full cow direct from your local farmer (find farms here).

I'm currently in the process of getting 1/2 cow from a local farmer: meat, organs, bones... all of it. If you can manage to grab a small extra freezer, it's the best way to get high quality meat that nourishes your family at a lower price/lb than most grocery stores.
The chips are stacked against farmers who are committed to farming that is good for the environment, the animal and our health (regenerative agriculture). Go make friends with your local farmer and give them your money.

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4. FRUITS & VEGETABLES: Organic & In-Season

• Dirty Dozen (must get organic to avoid pesticides)

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*Another tip with vegetables: It's best to cook or steam (vs eating raw) your veggies in a quality fat (grass fed butter or ghee). Cooking removes some of the properties that make vegetables hard to digest and the fat makes nutrients more bioavailable (easier for your body to absorb).

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5. BREAD: Sprouted and/or Sourdough

Most bread is made with white flour (no nutritional value) and has chemical additives and bad oils.
Other breads are whole wheat or whole grain but are not properly prepared and can cause digestive trouble, especially if gluten is present.

The two best choices are sprouted (Ezekiel) or sourdough.
Sprouting means the grains were allowed to sprout (instead of smashed, like in whole grain) which allows for higher vitamins and mineral uptake while also making it easier to digest.
Sourdough is made through a long, fermentation process, leaving a rich, wonderful taste. Also easy to digest.

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These 5 categories should be relatively easy to swap out as you make your grocery runs.
It may cost more than what you are used to spending. If that's the case, just start with 1 or 2.

Ultimately, we spend money based on our needs and values. As you build more of a value system for quality food, you'll find ways to make it work.

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Last thing... can you do me a quick favor and hit reply and tell me a topic you want me to cover in a future newsletter?
I want to make sure I'm writing on things that are relevant and helpful to you.

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See you next week,
​TOMMY

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​001 // Step 1 to a Healthy Life​
​002 // Your Body Runs on Clocks [Circadian Health]​
​003 // Sleep's Connection to Eating Healthy​
​004 // Make Movement A Movement​
​005 // What Mice Taught Us About Eating Healthy​
​006 // The story of a 61-yr-old Farmer Ultra Marathoner​
​007 // Redefining Health for a Meaningful Life​
​008 // A Guide To Cardio Training​​
​009 // What's the Best Form of Exercise?​
​010 // Take Care of Yourself to Take Care of Others​
​011 // Why Your Thoughts Matter for Health ​
​012 // Sustainable Health Framework​
​013 // The Path to Joyful Health​
​014 // Getting to the Land of Vitality​
​015 // #1 Thing to Avoid with Food​