Deep Nutrition: Why Your Genes Need Traditional Food

by Catherine Shanahan

I’m too busy to make major changes. What are some simple things I can do instead of adapting the program wholesale that will still enable me to feel improvements? Here are five ways to get started: 1. Eat a big colorful salad four days per week with a non–vegetable oil dressing. There should be four cups total salad volume, including a minimum of four kinds of vegetables. Fresh salads with a variety of vegetables are particularly important if you’re not ready to go “deep” into Deep Nutrition. Because vegetable oil–free salad dressings are hard to find, you will need to make your own. But it doesn’t have to take longer than one more minute: stock up on good quality oils and a couple of good vinegars, including a good balsamic, and learn to combine them in real time on your salads. I have provided a few really quick ideas for combining these in the previous chapter. 2. Include some grass-fed dairy fat in your daily diet. This includes cheese, cream, cream cheese, butter, and full-fat cottage cheese and yogurt. Raw is better, where available. 3. Get bone stock. Not just for its health benefits but because it facilitates so many fast, healthy lunches (see the recipe for Drop-in Soup, in the previous chapter). Check your local Costco, a good source of discounted high-quality foods. And there are plenty of higher quality mail-order services popping up around the country (see Resources). If you like Asian food, trying buying pho (a Vietnamese soup; you have to ask if they make it...