NTA NTC Mid-term

Sustainably and organically produced foods are higher in macronutrients, higher in antioxidants, higher in vitamins and omega-3 fatty acids, and are more nutrient dense than industrial, commercially made food. Contain less pesticides. Shop local farm stands and farmers markets for better and healthier foods, plus cultivating social connection, or grow own foods.

Some terms regulated, some not. Some require certification. Look for labels. Marketing deception: happy cow pic is actually CAFO. "Natural" still has pesticides. Targets children and moms.

Culinary wellness is real food. It includes dairy, meat and eggs, fish and fowl, fruits and vegetables, grains and pulses, nuts and seeds and plenty of fats. Prepared through traditional techniques to maximize nutrient density.

Baking/roasting=dry heat. Cooks large quantity easily.Pleasing texture. More water-soluble vitamins retained. Braising/stewing=cooked in liquid. Soluble vitamins reserved. Breaks down collagen as it cooks, making very tough meat tender. Frying=in appropriate fats is one of quickest method of cooking. Crisp texture. Must be closely monitored to not get too hot, damaging fatty acids and creating free radicals.

Steaming=water steams through a steaming basket in pot with lid. Quick way to prepare vegetables, retaining most nutrients, more easily digestible. Also use fish/seafood. Sauteing/stir-frying=Cook food in little amount of fat in pan. Quickest preparation. Crisp texture with juicy insides of meat and vegetables. Easy cleanup. Pressure cooking=sealed pot with high pressure. Saves time, cooks quicker, retains nutrients, reduces phytic acid and lectins.

Boiling/simmering=submerge foods in pot of salted water at 212 degrees. Foods can be easier to digest, but loose nutrients in water. Slow cooking=food cooks over several hours. Nutrients lost in wet methods of preparation. Grilling=cook over open flame. Imparts a smoky flavor, is easy and quick. Can introduce carcinogens from smoke and char. marinating foods may decrease carcinogens. Requires constant monitoring. Microwaving=involves no technique, care, heart or soul.

Soaking=whole grains, pulses, nuts, seeds in plain water. Makes minerals more bioavailable, foods easier to digest. Shortens cooking time. Sprouting=grains, nuts, pulses. activate to transform from seed to plant. Deactivates phytates and lectins, making minerals more bioavailable. Leavening=traditional bread making process. Easier for digestion, increases B vitamins, reduces glycemic level. Fermenting=preserves foods. Better gut health. imported cognitive function and mental health. Anti-inflammatory, high in nutrition.

Meet the client where they are. Stage 0-use it or lose it. Stage 1-examine your fats. Stage 2-ditch the chemicals. Stage 3-search out the sugar. Stage 4-replace refined grains. Stage 5-get more active in the kitchen.

To reduce exposure to toxins, use these: Cast iron=can handle high temperatures. Indestructible. Stoneware=heats evenly. Contains no heavy metals or chemicals. Stainless steel=will each chromium and nickel into food. Glass storage, beeswax wraps, unbleached parchment paper=proper food storage methods.

Focus on client's individual needs, lifestyle and where they are in journey of wellness. Once a week meal planning is good for organized people. Night before planning is good for spontaneous people. Meal planning services and resources.