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Physical activity

Try This Before Eliminating a Food Group

By Abby Quillen

Most women I know have cut out dairy, gluten, grains, legumes, or soy or experimented with a diet that eliminates a food group, such as Paleo, Keto, or Whole 30. Some men I know have too. I’ve been there as well. (More on my story below.)

Here’s what I wish I could tell my younger self: A restrictive elimination diet may not be the only or best answer. There’s another approach to vibrant health, one that your grandmother probably knew, and one that’s emphasized by many traditional healing practices, including Traditional Chinese Medicine and Ayurveda. It’s called nourishment, and your body, mind, and spirit may be craving it.

Are you well nourished? Even asking yourself the question is a little radical. Our culture doesn’t put much value on nourishment. Doctors, workplaces, therapists, schools, and the media rarely mention it. But it may be time to put more of your focus on nourishing yourself, especially if you’re struggling with your mental or physical health.

My Elimination Diet

When I was 20 and in college, I developed digestive issues and broke out in rashes. My doctor suggested I eliminate dairy from my diet. I followed his advice and felt better. His theory was that I’d developed an allergy to a dairy protein and may outgrow the allergy at some point. Over the next decade, I tried eating dairy a few times and experienced the same symptoms.

Then, at age 32, between my two pregnancies, I tried dairy again. This time, I had zero reactions, and I’ve eaten it ever since. In hindsight, though, I don’t think I outgrew my allergy. At 20, I ate a lot of processed, fake, “fat-free,” and junk foods. But by my thirties, I ate a healthy diet of real food, including plenty of fruits and vegetables, grains, and meat. I was nourishing my body better, and while I was at it, I was nourishing vast ecosystems inside my body.

Science Catches Up With Traditional Wisdom

Scientists sequenced the DNA of the human gastrointestinal microbiome in 2012 and discovered we share our bodies with trillions of microscopic organisms, which are organized into ecosystems that resemble forest ecosystems.

The balance of predators and prey determine the health of an ecosystem. In a 1966 experiment, scientists removed the purple starfish from the Washington coast, and the population of mussels (the purple starfish’s food source) exploded and crowded out all other plant life. When wolves were reintroduced to Yellowstone Park, they regulated the elk population, which triggered a bioligical cascade that increased the number of willow, aspens, beetles, beavers, ravens, eagles, magpies, coyotes, bears, lynxes, and wolverines. Something similar can happen in your interior wilderness based on what you eat.

When the predators and prey in your microbiome are unbalanced, it’s called dysbiosis. This can result from taking antibiotics or using antiseptics, and it can also be caused by diet. Many conditions we once attributed to other causes have now been linked to diet-induced dysbiosis. The composition of your intestinal microbiota can influence your susceptibility to:

  • Ulcerative colitis
  • Crohn’s disease
  • Celiac disease
  • Irritable bowel syndrome
  • Obesity
  • Type 1 diabetes
  • Type 2 diabetes
  • Autoimmune diseases
  • Arthritis and other inflammatory condition
  • Food allergies

The Downside of Elimination Diets

Approximately 20 percent of the population have food allergies or sensitivities. Many more people try restrictive diets for other reasons, such as to lose weight, have more energy, or improve general health. But, just as with medications, strict diets can have unintended side effects.

First of all, diets that ban whole, nutrient-dense foods (such as dairy) may encourage people to reach for heavily processed alternatives.

Furthermore, restrictive diets impact social relationships, which are incredibly important for health and happiness. Humans have been gathering together to break bread for at least three centuries, and food is one of the primary ways we connect. Not being able to enjoy food with other people can be isolating and lonely. Restrictive diets also make travel more difficult, especially to foreign locales. Restrictive diets can have even more damaging effects for children. Childhood food allergies are linked with anxiety, compulsive behaviors, and eating disorders.

Please don’t feel bad or guilty if you’re on an elimination diet or if you’ve put your kid on one. Remember, I was on one for years. I only want to mention that there’s an alternate approach that may be just as healing. If you’re in search of better health, clearer skin, or more energy, or if you’d like to relieve gastrointestinal symptoms (that are not severe or life threatening), you may want to first try healing your gut with better nourishment. There are zero down sides to adopting a more nourishing diet. If you’re on an elimination diet and need to stay on one, you could probably also benefit from putting more focus on nourishment.

A Nourishment Crisis

Although Americans eat enough calories, 85 percent of us do not consume the recommended daily intake of the most important vitamins and minerals necessary for health.

The reasons are many fold. Seventy percent of the American diet is processed, and we tend to choose less nutritious foods over nutrient-dense whole foods. We eat almost no wild foods, which usually contain far more nutrients than their cultivated counterparts. Moreover, our crops are less nutritious than they were fifty years ago because industrial agriculture prizes shelf life over nutrition. The protein, calcium, potassium, iron, and vitamins B2 and C in our food supply are declining.

Not Just About Food

Moreover, nourishment is not just about food. Americans are chronically undernourished in two other key  ways that have an impact on our nutrient levels: physical activity and relaxation.

Frequent movement is what circulates nutrients to our bones, joints, ligaments, connective tissue, and organs. However, 80 percent of Americans do not exercise, and we walk about half as many steps as health experts recommend.

Americans are also under constant stress, which floods our bodies with hormones that deplete certain nutrients and trigger the gut microbiota to behave erratically. We can be nourished by long walks, time outdoors, time with friends, meditation, or time alone. What would your life look like if you put your focus on nourishing yourself?

A Recipe for Better Nourishment

1. Eat real food

As Americans have transitioned to a diet of mostly processed foods, the above illnesses linked with gut dysbiosis have become epidemic. You don’t need to worry about measuring micro-nutrients to nourish your microbiome. Simply eat a wide variety of minimally processed, colorful, nutritious foods, such as:

  • Leafy greens
  • Seaweed
  • Fish, meats, and organ meats
  • Whole grains
  • Legumes
  • Vegetables
  • Fruits and berries
  • Nuts and seeds
  • Fermented vegetables and dairy
  • Full fat dairy products

2. Go wild

Wild foods are usually far more nutritious than their cultivated counterparts. Humans once had a 100 percent wild diet and now we eat almost none. It’s easy to learn how to identify, forage, and prepare a few wild foods, some of which may be growing in your backyard:

  • Dandelion greens
  • Watercress
  • Purslane
  • Miner’s lettuce
  • Nettles
  • Wild mustard
  • Blackberries
  • Wild strawberries
  • Elderberries

3. Eat local and seasonal.

Industrial crop types are chosen for shelf life, not nutrient levels. Local and seasonal foods are usually fresher and more nutritious. (Learn more about the benefits of seasonal eating in my blog post Local, Seasonal Foods Are Superfoods).

4. Cook

Preparing whole foods from scratch is the most nourishing way to eat. According to research conducted at Johns Hopkins Bloomberg School of Public Health, people who frequently cook meals at home eat healthier than those who cook less without even trying.

5. Stop the war on germs

Once you understand that you’re tending an internal ecosystem that’s vital to your health and well-being, it makes no sense to use products that claim to kill “99.9 percent of the germs” on your skin or in your mouth. Avoid antibiotics and antiseptics, including chlorinated tap water whenever possible. Also, limit your intake of processed foods, including sugar, high fructose corn syrup, artificial sweeteners, and food additives, which can contribute to dysbiosis when eaten in excess.

6. Move (a lot)

Just as a multivitamin doesn’t stand in for real food, a burst of “exercise” doesn’t stand in for frequent all-day movement. Here are some ways to make sure you’re nourishing every part of your body with frequent movement:

  • Set a pomodoro timer, and get up every 30 minutes to move around for five minutes.
  • Replace car trips with walking. Aim for 10,000 steps a day.
  • Vary your sitting positions, and alternate sitting with standing.
  • Nourish your cells with nutrients by doing full-body tasks, such as housework, cooking, yard work, and gardening.
  • Try a full-body movement practice, such as Restorative Exercise, Essentrics, Dance, Qigong, Tai Chi, Yoga, or Pilates.

7. Relax

Chronic stress is damaging to your body and microbiome. Here are some ways to turn on your body’s relaxation response, also called the “rest and digest” mode, and help your body absorb nutrients better:

  • Learn to breathe slowly
  • Turn off distractions when you’re eating.
  • Do a mindfulness practice.
  • Go for a walk everyday.

 

Focus on Nourishment

Elimination and cleansing diets are popular, but there may be another way to heal yourself. As many of our grandmothers knew, nourishment is the foundation for vibrant health and well-being.

If you liked this post, you may enjoy these related posts:

  • Is Tap Water Disrupting Your Microbiome?
  • Local, Seasonal Foods are Superfoods
  • Simple Herbal Tonics: Brews for Beginners
  • Eat Bitter Foods for Better Health
  • Want Happy, Healthy Kids? Walk With Them.
  • How Transforming Your Meals Can Transform Your Life

 

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November 6, 2017Filed Under: Health Tagged With: Dairy-free Diets, Exercise, Food Elimination Diets, Free-from Diets, Health, Movement, Nourishment, Nutrients, Physical activity, Relaxation, Stress

7 Reasons to Join the Urban Homesteading Revolution

By Abby Quillen

My article about urban homesteading was featured on CustomMade’s blog, accompanied by some beautiful graphics. I’ll have lots more articles coming out soon! Jump on over to my portfolio or Contently page to see my latest published work.

7 Reasons to Join the Urban Homesteading Revolution

By Abby Quillen

I grew up in a fairly typical late-20th-century family. We lived a few blocks from the center of town. We bought all of our food at a chain grocery store—and much of it was instant, frozen, or packaged. I’d never spent much time around livestock or farms, but at a young age, I longed to grow a garden, bake bread, and cook from scratch.

When I was in college, I pored over back issues of Mother Earth News and devoured Living the Good Life, Helen and Scott Nearing’s memoir about homesteading in Vermont, which helped launch the back-to-the-land movement of the 1960s. At the same time, I loved living close to a city center—riding my bike and walking everywhere, spending the afternoon at the library or swimming pool, going to book readings and events, and living close to my friends. It was hard to imagine leaving all of it behind, although I always thought I might.

When my husband and I were considering buying our first house, we realized we might be able to combine the best of urban living with the best of the back-to-the-land movement. We weren’t alone: Around the time our son was born in 2008, a lot of people were talking about “urban homesteading.”

What is urban homesteading? In short, it looks different for every family. For mine, it means we live in a regular, ranch-style house in the city. In our backyard, we have a small flock of three chickens and a large vegetable garden that provides us with peas, greens, tomatoes, corn, squash, beans, and herbs. We compost. We cook nearly all of our meals from scratch, including bread, tortillas, and pizza crust, and we brew beer. We chop wood to heat our house, and we hang our laundry on a clothesline. We make most of our own household cleaners and personal care products out of simple ingredients, like baking soda and vinegar. Biking is our main form of transit. And we try to be intentional about the things we buy. For other families, urban homesteading includes keeping bees, raising rabbits, making clothes, or preserving food.

More than anything, urban homesteading is a mindset. It turns us from consumers who are disconnected from where our food and belongings come from into producers who use our hands to make some of what we need to live. Most of us have little desire to be as self-sufficient as the original homesteaders had to be and the back-to-the-landers strived to be. In my family’s case, we’re thrilled to take advantage of all of the wonderful elements of urban life, including farmer’s markets and grocery stores as well as chocolate, coffee, and cultural events.

In some areas, urban homesteading has become mainstream. Where I live in Eugene, Oregon, nearly everyone I know has a vegetable garden and a flock of backyard hens. It’s no wonder the movement is picking up steam. There are many excellent reasons to celebrate the revolution.

1. Homegrown food is safer, more nutritious, and tastes better.

When the latest salmonella or e-coli outbreak dominates the headlines, it’s comforting to know exactly where your food comes from and how it’s raised. And because vitamin content is depleted by light, temperature, and time, freshly picked produce grown near your house is more nutritious than conventional produce, which is transported an average of 1,494 miles before it reaches the grocery store.

An even more delicious reason to celebrate homegrown food is the flavor. Gourmet chefs use the freshest ingredients they can find for a reason. The first time I cooked one of the eggs laid by our hens, I couldn’t believe how large and yellow the yolk was or how delectable it tasted. And it’s easy to appreciate novelist Barbara Kingsolver’s zeal for sun-ripened garden tomatoes. “The first tomato brings me to my knees,” she writes. “Its vital stats are recorded in my journal with the care of a birth announcement.”

2. Urban homesteading encourages healthy movement.

When I started gardening and making more things around the house and yard, I noticed a side effect: I felt better. It’s not surprising. Digging the dandelions out of a raised bed, brewing an India Pale Ale, and peeling potatoes fall in line with the sort of daily activities most important for maintaining a healthy body weight, according to research conducted by Dr. James Levine at the Mayo Clinic. In Levine’s study, people were fed an extra thousand calories a day. Those who did the most daily non-exercise activity (as opposed to deliberate exercise for fitness) gained the least weight.

Non-Exercise Activity Helps Maintain a Healthy Body

And in a nine-country European breast cancer study, of all the activities and recreational exercise women partook in, household activity—including housework, home repair, gardening, and stair climbing—was the only activity to significantly reduce breast cancer risk.

We hear a lot about the dangers of sitting, and most of us have to sit for some part of the day. But increasing our movement in our daily lives can make a huge difference for our health and the way we feel.

3. Urban homesteading helps families connect with nature and the seasons.

Growing up in Colorado, I was fortunate to spend a lot of time hiking and camping. Gardening has given me an even more intimate connection with the natural world, since now I must work with it as a co-creator. And it has given my two young sons a wonderful relationship with plants and seasonal rhythms. They love the garden and beg to help plant seeds, pull weeds, and harvest. Every time one of them asks me if it’s pea or fig season yet, or recognizes an edible plant in someone’s yard, I smile. Those may seem like simple things, but for me as a kid, produce was something that was shipped across the country and delivered to a refrigerated section of the grocery store.

4. Urban homesteading is thrifty. 

It’s no coincidence the urban homesteading boom coincided with a worldwide economic recession. If you build your soil, save seeds, and tend your garden well, you can save hundreds of dollars on organic produce each season by growing your own. Keeping chickens can also save you money. We estimate that our eggs cost $3.35 a dozen (in organic chicken feed) at the most, compared to $5 to $7 for similar eggs at the health food store. However, we were lucky to inherit our chicken coop, so others may have to include that expense as well.

Cooking from scratch saves us the most money. It’s not just that making stock, microbrews, and bread products from bulk ingredients is cheaper than buying them. As we’ve become better chefs, we’re also not as apt to go to restaurants, which used to be a huge drain on our finances.

Save Money in the Garden: 5 Tips for Thrifty Growing

5. Turning a lawn into a homestead makes productive use of land and supports healthier ecosystems.

In the memoir Paradise Lot, Eric Toensmeier and Jonathan Bates recount how they transformed their backyard—one-tenth of an acre of compacted soil in Holyoke, Massachusetts—into a permaculture oasis where they grow about 160 edible perennials. What was once a barren lot is now habitat for fish, snails, frogs, salamanders, raccoons, opossums, woodchucks, bugs, and worms. “Imagine what would happen,” Toensmeier writes, “if we as a species paid similar attention to all the degraded and abandoned lands of the world.”

Most of us don’t have the skills or desire to garden on the scale that Toensmeier and Bates do. But by planting a few vegetables, herbs, or fruit trees, we create habitats for birds, butterflies, and pollinators. And by composting kitchen waste, chicken manure, and fallen leaves, we improve the ecosystem that supports all life.

6. Gardening and creating things boosts the spirits.

Author Matthew Crawford traded his job at a Washington think tank for a career fixing motorcycles because working with his hands made him feel more alive. “Seeing a motorcycle about to leave my shop under its own power, several days after arriving in the back of a pickup truck, I don’t feel tired even though I’ve been standing on a concrete floor all day,” Crawford writes.

We’ve all experienced the thrill that comes from making or fixing something. In her book Lifting Depression, neuroscientist Dr. Kelly Lambert explains that association. “When we knit a sweater, prepare a meal, or simply repair a lamp, we’re actually bathing our brain in ‘feel-good’ chemicals,” she explains. Lambert contends that in our drive to do less physical work to acquire what we want and need, we may have lost something vital to our mental well-being—an innate resistance to depression.

I can attest to what Lambert says. Almost nothing is as satisfying as appraising a finished scarf or jar of sauerkraut, or cutting the first slice off a loaf of homemade bread. I have no doubt that creating something with my hands every day—even a meal—is imperative for my mental health.

7. Urban homesteading encourages families to live, work, and buy more intentionally.

These days, before we buy something impulsively, my husband and I are more likely to ask ourselves some simple questions. Can we make, fix, or do this ourselves, and is it worth the time and energy? Sometimes the answer is no. For me, canning and making clothing are not worth the effort. But just asking these questions makes our family more intentional about how we live and work, and what we buy.

As a society, we’re often encouraged to make decisions based on two variables: time and labor. When it comes to household tasks, it’s usually seen as preferable to save both time and labor. While making a stew will take longer and require more physical work than buying a can, the process is enjoyable and good for the body. In addition, the homemade variety is healthier, tastes better, and brings greater satisfaction. Equations look different when you add in all of the variables.

I hardly think of my family as urban homesteaders anymore, because the parts of the lifestyle that once seemed foreign and daunting, such as gardening, composting, and cooking from scratch, are now routine. They help us stay connected and make our lives feel richer. It’s powerful to produce some of what we need to survive, especially food.

Growing Cycle

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7 Reasons to Join the Urban Homesteading Revolution

7 Reasons to Join the Urban Homesteading Revolution
Infographic by CustomMade

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November 4, 2014Filed Under: Family life, Gardening, Household Tagged With: Bicycling, Cooking, Depression, Eric Toensmeier, Food Miles, Gardening, Intentional Living, Jonathan Bates, Kelly Lambert, Lifting Depression, Local Food, Matthew Crawford, Paradise Lot, Physical activity, Sustainability, Urban Homesteading, Urban Life, Urban living

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