What does Dr. Holder eat?

Many of my patients often come home with a recommendation to "eat a rainbow oforganic fruits and vegetables per day, but what does that really mean?  Fruits and vegetables contain a wide variety of minerals, vitamins, and antioxidants and should make up the bulk of a healthy diet.   The broad range of colors ensures that there are a wide variety of antioxidants present in my diet.  I purchase everything organic when possible to avoid pesticides, herbacides, and fungicides present in conventional foods.   I avoid processed foods.  I strive to buy things that come from the earth unprocessed and then I process them myself into shakes, dishes, meals, ect.

The following is my general grocery list: carrots, celery, parsnips, turnips, beets, turmeric root, burdock root, bok choi, shittaki mushrooms, kale, chard, pomegranites, pears, fuji apples, blue berries, dates.  In the minimally processed foods category, I use: coconut oil, olive oil, ume plum vinegar (daughter Penelope loves this on her vegetables), and ketchup (probably the worst thing in my cupboard right now).  I eat walnuts, cashews, chia seeds, flax seeds, and brazil nuts as snacks.  The main meat I eat is grass fed beef, buffalo, lamb, and wild Alaskan salmon.  I minimally eat grains, mainly brown rice, quinoa, and occasionally oatmeal.  I don't eat dairy but have recently reincorporated Kerry gold butter into my diet with no problems.

Many of my eating habits have been honed after reading Michael Pollen's books.  He is an amazing writer on the topic of food.  Check him out if you have not already.