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What is the Best Diet and Local Foods

Diet is one of the most important factors for fitness and health. It is crucial to get all your necessary nutrients. Among these, protein is the most important because it is the building block of hormones and muscles. Adequate protein intake helps you lose fat and build muscle. The minimum recommended amount is 1 gram per kilogram of body weight, though you may need more to build muscle.

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Meeting this requirement can be challenging, especially if you don’t like meat. Salmon is an excellent source of protein, as are eggs. For vegetarians, beans and quinoa are excellent sources. Quinoa is a complete source of amino acids, while beans and vegetables lack some amino acids, so a varied diet is necessary if you avoid meat and fish.

Carbohydrates are important for energy, but it’s essential to consume them with fiber to prevent them from being rapidly converted into insulin. Vegetables are a good source of fiber and carbohydrates. Whole grains can also be beneficial if they contain fiber.

Fats are also crucial. Hormones are created from fats, so they need to be part of your diet. However, these should be healthy fats like those found in olive oil, salmon, nuts, and avocados.

Towards the bottom of the page we have a section on what foods to eat to lose weight. We will be adding a section on recipes that we like and that our community enjoys as we go.

Before discussing diets for weight loss or gain, it’s essential to establish what constitutes a healthy diet. I prefer to focus on body recomposition rather than just weight loss. For now, let’s concentrate on a healthy diet.

Researchers have spent a lot of time trying to determine the best diet, leading to many debates. Several communities around the world have high instances of people living over 100 years. These include the islands in Greece, islands in Japan, and the Seventh-day Adventist community in Loma Linda, California.

I grew up in the Seventh-day Adventist community, as my dad was a pastor and missionary. Scientists attribute the longevity of Seventh-day Adventists to their vegetarian diet, which is often recommended for longevity. However, there is more to their lifestyle than just vegetarianism. Loma Linda is home to the Seventh-day Adventist College of Medicine, one of the leading medical colleges in the United States. This means the community has access to excellent health education and resources.

Growing up, my mother was very strict about our diet. We avoided animal byproducts except for eggs. In the 70s and early 80s, most processed foods contained animal fats, so we did not eat processed foods or dine out at restaurants to avoid these fats. We also didn’t drink soda or alcohol. Even though I no longer adhere strictly to this lifestyle, many of my dietary habits are influenced by my upbringing.

The Adventist lifestyle also emphasizes community and rest. Every Saturday, we would go to church, have dinner with friends, and go for walks. Factors like community, friendship, regular rest, and physical activity contribute to the long, healthy lives of Adventists in Loma Linda. These characteristics are also found in many of the long living communities around the world.

One of the best examples of a sustainable and healthy diet is the Mediterranean diet. Every few years, studies come out about the best diets. Recently, a new large cohort study rated the most popular diets, not just on weight loss but on health consequences as well. The truth is, all diets rated about the same for weight loss and were not that effective. However, in terms of health consequences and overall quality, the Mediterranean diet came out on top. This has been a consistent finding for many years, and the Mediterranean diet is often recommended by experts. But why is this?

For starters, the most successful diets are those that can be sustained over a long period. Restrictive diets are hard to maintain, leading people to give up quickly. The Mediterranean diet includes a wide variety of foods. The Mediterranean region is vast, offering many different foods to choose from, so you’re never at a loss for options.

One important criterion for rating diets is overall health benefits, particularly heart health, cardiovascular health, and immune system health. This is where the Mediterranean diet really shines. When scientists began studying diet and food, especially when heart health became a significant issue in the USA, one researcher, Ancel Keys, hypothesized that fats were the major cause of heart disease and promoted a low-fat diet as the best solution. However, countries in the Mediterranean, which consumed high-fat diets, did not have the heart health issues prevalent in the USA. This was commonly referred to as the “French paradox.”

In his studies, Keys chose countries that fit his narrative, but France was always an outlier. The French ate a lot of meat, cheese, and high-fat dairy yet did not suffer from the same heart health issues. This raised a debate about why the French and other Mediterranean populations could eat these foods without the same health consequences.

There has been speculation that it might be due to the wine they drink with their meals, but this seems unlikely. While there are nutrients in wine that boost immunity, the amounts are so small that you would need to drink gallons to get the benefits, and that much wine would be detrimental to your health.

The keto diet has gained popularity in recent years. It encourages high-fat consumption to induce ketosis, simulating fasting and forcing the body to burn fats for energy instead of carbohydrates. Proponents argue that fats are healthy and not the cause of heart disease. However, studies on the keto diet show mixed results, and it was rated poorly in the study, mainly due to its highly restrictive nature, making it hard to maintain.

But what makes the Mediterranean diet so healthy compared to the American diet? If you look at how people in the Mediterranean treat food compared to Americans, you’ll see a stark difference. The Mediterranean civilization has been around for thousands of years, with a well-developed tradition of food. Countries like France, Italy, Morocco, Egypt, and Turkey all have rich culinary traditions, treating food as an art. Great care is taken in growing, raising, and preparing food.

In the United States, the focus is on production, scale, and economy. Food is treated like an appliance – mass-produced, uniform, and cheap. The system relies on monoculture, producing a few crops in large quantities efficiently. While this method can feed the world, it raises questions about the quality and nutritional value of the food.

Dietitians, scientists, and doctors often recommend the Mediterranean diet. But what does this really mean? The Mediterranean diet consists of fruits, vegetables, whole grains, fish, some meats, and some dairy. Simply eating these foods doesn’t necessarily yield the same benefits. The quality of the food matters. For example, a tomato grown in your garden tastes vastly different from a store-bought tomato. Store-bought tomatoes are bred to withstand long travel and shelf time, sacrificing taste and nutrition.

The American food system prioritizes production and shipping over taste and nutrition. Take chickens, for example. I used to run a large free-range chicken farm with a thousand egg layers. They were beautiful, friendly chickens that produced great eggs. However, when I tried raising meat chickens, I found the standard American meat chickens could hardly move, they would not free range like my egg layers and would die quickly if left away from their food. This experience contrasted sharply with how certain chickens are raised in France, where they are treated with high regard and raised in specific, traditional ways.

Every region in the Mediterranean has its specialty foods. For instance, real Parmesan cheese, or Parmigiano Reggiano, can only come from a specific region in Italy.

So, what is the best diet to follow? Any diet that you can maintain long-term and is healthy is a good diet. I recommend a simple approach: stop giving your money to companies that are actively trying to kill you. Avoid food that comes in a box, food purchased while you’re in your car, and food delivered to you. Go to the store yourself and by real food with one or minimal ingredients, cook it yourself, and eat real food. Cooking should be enjoyable and an art, not something done in a factory.

Start with breakfast, the easiest and most effective meal to prepare. You can eat the same thing every day, such as overnight oats. Simply put oats in a bottle with milk and let it sit overnight. Add flavors like fruits, honey, or chocolate protein powder. Once you have breakfast down, move on to lunch and dinner, cooking at least one meal a week. There are many resources online with great recipes.

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Training at Home

Sleep for Fitness

Rucking for Fitness

Walking for weight loss

Meditation for better health and fitness

Best Supplements for Fitness

When thinking about my diet, I realize it may seem extreme. I’ve never been to most fast-food restaurants and haven’t had a beer in my life. I don’t expect others to follow my exact diet. If you enjoy beer, consider buying a good quality, locally brewed beer instead of a six-pack of cheap beer. Similarly, instead of frequenting fast-food restaurants, save your money for a nice restaurant once a week.

At Prairie Guardians, we support sustainable farming and healthy eating. One of the biggest challanges of a diet is sticking with it. Sometimes you need a reason to keep going. We are running a fitness competition fundraiser where you can earn points for eating a healthy diet and doing fitness activities. Having an incentive can help you stick to your plans and reach your goal. The winner gets an expenses paid trip to Cancun, plus there will be many other prizes along the way. Join now and get help reaching your goal while you help us reach our fundraising goal.

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Search the Map below for Local Farmers Markets and Local food near you

Foods to Eat to Help You Lose Weight

Incorporating the right foods into your diet can significantly aid in weight loss. Here are some nutrient-dense foods that can help you shed those extra pounds while keeping you satisfied and healthy:

1. Lean Protein:

• Chicken Breast: High in protein and low in fat, helping to build muscle and keep you full. Although Chicken thighs have more nutrients that help your hormones
• Salmon: Rich in protein and healthy omega-3 fatty acids, promoting satiety and a healthy metabolism.
• Legumes (Lentils, Beans, Chickpeas): Excellent plant-based protein sources that are also high in fiber.

1. Vegetables:

• Leafy Greens (Spinach, Kale, Swiss Chard): Low in calories but high in vitamins, minerals, and fiber.
• Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts): Packed with fiber and protein relative to their calorie content.
• Bell Peppers: Low in calories, high in vitamins A and C, and add flavor and crunch to meals.

1. Fruits:

• Berries (Blueberries, Strawberries, Raspberries): Low in calories, high in fiber, and rich in antioxidants.
• Apples: High in fiber and water, helping to keep you full.
• Grapefruit: Contains compounds that can help reduce insulin levels and promote weight loss.

1. Whole Grains:

• Quinoa: A complete protein and rich in fiber, keeping you full longer.
• Oats: High in soluble fiber, which helps reduce cholesterol and keeps you full.
• Brown Rice: A whole grain that provides long-lasting energy and satiety.

1. Healthy Fats:

• Avocados: Packed with monounsaturated fats, fiber, and important nutrients.
• Nuts and Seeds (Almonds, Chia Seeds, Flaxseeds): Provide healthy fats, protein, and fiber.
• Olive Oil: Rich in monounsaturated fats and antioxidants, promoting heart health and satiety.

1. Dairy and Alternatives:

• Greek Yogurt: High in protein and probiotics, aiding in digestion and fullness. One of our favorite things to make ourselves and it is so easy
• Cottage Cheese: Low in fat and high in protein.
• Almond Milk: A low-calorie alternative to dairy milk, especially useful in smoothies and cereals.

1. Herbs and Spices:

• Cinnamon: Can help regulate blood sugar levels and reduce appetite.
• Ginger: Aids in digestion and has anti-inflammatory properties.
• Turmeric: Contains curcumin, which has anti-inflammatory and weight loss benefits.

Tips for Including These Foods in Your Diet

• Plan Your Meals: Prepare meals that incorporate these foods to ensure you’re getting a balanced diet.
• Eat Whole Foods: Focus on whole, unprocessed foods to maximize nutrient intake.
• Mind Portion Sizes: Even healthy foods can contribute to weight gain if consumed in large quantities. Be mindful of portion sizes.
• Stay Hydrated: Drink plenty of water throughout the day, as it can help control hunger and maintain energy levels.
• Avoid Sugary and Processed Foods: Limit intake of foods high in added sugars and refined carbohydrates, which can hinder weight loss.

By focusing on these nutrient-dense foods, you can create a diet that supports weight loss while providing essential nutrients for overall health. Combining this with regular physical activity and healthy lifestyle choices will further enhance your weight loss efforts and help you achieve your fitness goals.

We hope to have a section with recipes from the group, so if you have a recipe you would like to add, please send it to us so we can add it here.

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