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What to eat

Fill the Kitchen with Real Food

Meaning, the kind of stuff that grows in the ground, goes bad if not refrigerated, or has a limited shelf life. Leave no space for unhealthy items. Instead of worrying about food labels, buy fewer packaged foods. And clear your pantry of anything containing high-fructose.

Fat Is Good for You

Your body needs fat to flourish—good fats, which are found in nutritious foods like avocados, raw nuts, coconut oil, grass-fed meats, fatty fish, and even butter from grass-fed cows. It’s the bad fats you have to avoid—those in fried and processed foods. Good fats are great for you.

Eat the Colors of the Rainbow

Vegetables (and some fruits) in a wide range of deep colors should make up most of your diet. Intense color indicates loads of phytonutrients, biologically active substances that protect plants from viruses and bacteria—and offer similar benefits to humans.

Buy Organic and Local

You’ve heard plenty about the effects of conventional farming on the environment and how buying locally grown organic produce helps right things by limiting the use of chemicals (in farming) and fuel (in transport). But this is a wellness book, and there are health reasons to opt for local and organic too: Conventional fruits and vegetables are often grown in mineral-deficient soil. They could look perfectly lovely but be nutrient poor. And the transportation process—trucking, prolonged refrigeration, treatment for longevity—further depletes them. Shop your local greenmarket whenever you can. Stick with organic options if you can afford to. And if it’s possible for you to go hyperlocal (as in veggies grown in your own backyard), that’s fantastic.

Sugar Is Poison

This isn’t about cavities and empty calories. Sugar raises your risk of heart disease, cancer, diabetes, and Alzheimer’s. If this book inspires only one change, let it be a drastic reduction in the amount of sugar you eat. It’s lurking everywhere in processed food—not just in cakes and cookies, but in cereal, bread, salty snacks, and yogurt.

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