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Most doctors and nutritionists today have a laundry list of foods they want you to avoid, making it impossible to choose the right food. Healthy eating is not something they really believe in, and the information is so contradictory that it's impossible to fully obey their orders. You just can't avoid fat, carbs, and protein at the same time - there's no sources of calories left! You also can't eat whole foods and eat low-fat versions of normal foods at the same time. By definition, a food that's been made low-fat isn't whole anymore.

So, I'm here to give you the positive side of all of their negative rules. 4 simple steps you can take to find the right food and engage in healthy eating practices without a whole lot of drama or confusion. These rules prescribe a diet that is tough to follow, especially if you're accustomed to lots of floury or sugary foods, because those foods don't appear anywhere on the list of healthy foods.

Here's the long and short of it:

1) Eat plants that haven't been ground, polished, overheated, or bleached. That means fruits, vegetable, seeds, nuts, beans, legumes, and unpasteurized juices.

2) Eat animals that haven't been irradiated (including being microwaved), mechanically separated (not including being ground), chemically treated, or overcooked. That means fowl, seafood, red meat, pork, and sausages.

3) Eat milk products that haven't been overheated (including being pasteurized) unless it's cultured. That means raw milk, raw cream, butter, cheese, sour cream, cottage cheese, cream cheese, and yogurt.

4) Eat oils that haven't been bleached, hydrogenated, fractionated, heated to the smoking point, or made from soybeans. That means basically any oil that actually names the plant it comes from (except soybean oil). It would help anyone to pay attention to the Omega-X content of their food and work to achieve a 1:1 ratio of Omega-3 oils to Omega-6 oils, but that's not strictly necessary - you just feel better (less lower back pain, headaches, and fatigue) if you do.

And it's really that simple. If you think about it, this is basically the diet that our far ancestors ate - the diet that the human body was designed to consume. It happens to be the diet that best supports health in human bodies. (Imagine that!) Following these simple, positive rules about what to eat may be hard for a week or two as your body gets over it's addiction to floury and sugary foods, but the health results will be evident within a month.

We all take the word of doctors and the government when it comes to our diets. Seriously, who is better to trust? The answer is simple: nutritionists. They may be hard to find, and they may same expensive at first, but the benefits of talking to someone who actually understands the science of food is amazing.

Here are a dozen pearls of wisdom from my personal nutritionist.

1) Food cannot be made in a lab. Substances that look, smell, and even taste a lot like food can be made in a laboratory, but the more processed a food is - the more lab-time it has before it goes into your mouth - the less nutritious it becomes. This is true even if the lab time is spend "fortifying" and "enhancing" your food, because they "fortify" with synthetic vitamins, which just don't work like natural vitamins do.

2) The Food Pyramid is upside-down. Mostly. The part about avoiding sweets and sugary foods, that's true. But the real food pyramid needs to be based solidly in meats and veggies, then fruit and dairy, with grains - whole grains - at the top, as a totally optional food. There also needs to be a special place for oils and butter - a vital source of essential fatty acids, which many Americans are horribly lacking.

3) If you can't buy it, don't eat it. That means if your candy bar has an ingredient that you can't find in the shelves, in it's own package, ready to take home and add to your home cooking - it's toxic. The food companies add toxins in amounts small enough that the FDA believes there is no long-term effect, but the fact is, no one knows how much hydrodypropylmethelcellulose you get in a day - and there's no safety net in place to make sure you don't get too much by getting a tiny amount from several dozen sources.

4) Eating fat doesn't make you fat. Think about it. If you eat fat (and you don't eat carbs at the same time), your body has to burn fat in order to survive (cause there's no carbs to burn). So eating fat doesn't make you store fat away - it makes you burn it. Unless, that is, you eat carbs at the same time. Then your body can burn the carbs for energy, and happily slap the fat onto your posterior.

5) Eating carbs makes you fat. Even if you don't eat fat and carbs - even if you just eat carbs, but you eat a lot of them - your body will burn what it can, pack away a little bit for emergency stress-response food, and then turn the rest into fat and slap it onto your posterior.

6) There are six things you have to get out of your food to survive. Those things are essential fatty acids, essential amino acids (proteins), water, calories, vitamins, and minerals. Notice that there are no carbohydrates anywhere on that list. That's important.

7) Vitamins and minerals don't work without other substances. They're called co-factors, and without the right co-factors, your body can't use vitamins and minerals correctly. In nature, vitamins and minerals almost always come 'pre-packaged' with the correct co-factors. That's the problem with synthetic vitamins - they don't.

8) Cooking food destroys some vitamins and essential acids. I'm not saying "go eat raw chicken", but keep in mind that the less cooked your food is, the more nutrition you get out of it. Raw beef, fresh veggies, etc, are all better for you than their cooked counterparts - and cooked food is better for you the less it's cooked. That means that pasteurized milk, almonds, juices, etc. lose a lot of their value.

9) Some foods have estrogen in them that can really screw up your body. Soybeans and flax seed are the big ones - every 100 grams of soy protein you consume is the equivalent of eating a birth control pill! Don't eat soy unless it's fermented first, like in real Chinese-style tofu and tamari soy sauce.

10) Local food is healthier. Strawberries from Chile, apples from Argentina - there are very few rules about these foods that our government can actually enforce; and that means that you have no idea what happened to those foods before they got to your market. You're way better off eating local food, in the season that it was grown in. Less chemical preservatives, less transportation costs...better all around.

11) Irradiating food kills vitamins, too. That means both irradiated beef and ANY MICROWAVED FOOD is significantly less valuable to your body than normal food. The only thing it's safe to microwave is water.

12) Eating right prevents a lot of diseases. Not just the ones you know about, like scurvy and beriberi - the big ones, like cancer, heart disease, Alzheimer's, and more. All of these diseases are your body's responses to long-term stresses, the most major of which is a bad diet.

I am no nutritionist - but my nutritionist is no writer. We got together to spread the word. Read more about how to live healthy through understanding your food. Don't you deserve to know the facts about nutrition for yourself?

There are not many reasons why people need eating help, and the most common by far is they feel like they can't control their eating habits. Whether they're eating too much, too fast, or simply cannot bring themselves to eat the foods they know they should, people who can't control their basic food habits aren't lacking self-control: they're lacking knowledge. They need to learn how to eat food in the way that their body intends them to. That level of eating help is too much for one small article, but I'll lay out the basics.

Listen to your Gut

Unlike modern psycho-medicinal logic would have us believe, eating is not a conscious decision made by strong- or weak-willed people, who then eat correctly or in- respectively. One need only watch a baby eat to understand: eating is a response to internal needs, not a deliberate choice. Like other involuntary responses, we can sometimes tame our eating reflex - just like we can sometimes tame our fight-or-flight response when confronted with a scare. But unlike being startled by an unexpected motion, when your body needs a nutrient, the stimulus doesn't go away just because you recognize what it is.

The knowledge you need to overcome uncontrolled eating is easy in concept, but harder in execution: you need to understand what your body is lacking, so you can find it and start eating. Help fully, our bodies come equipped with a mechanism that tells you when you are shy on a nutrient, whether it's a vitamin like tocopherol (Vitamin E) or a mineral like iron, or an enzyme like trypsin. If you find yourself hankering for something, and the hankering doesn't go away when you eat - you're eating the wrong thing. So listening to your body is part one.

Might as Well Face It, You're Addicted to Carbs

Part two is not letting your body get confused. There are thousands of addictive substances out there, from heroin to cheese, but the number one most common and hardest to overcome addiction in America is...sugar. If you are addicted to sugar - and most people are - than your uncontrollable eating may be due to that addiction rather than any actual nutritional needs. There are other foods that share this property - flour, including any and every baked good, being the second most common addiction in America.

Overcoming carbohydrate addiction is like overcoming any other addiction: it involves a period of suffering. When I went through it, it was too miserable weeks of waking up feeling tired and irritable, and literally getting the shakes whenever I thought about a doughnut or a plate of linguini. I had violent reactions at just the thought of eating. Help came in the form of a supportive wife (who had already gone through the same process) and a house devoid of sugar and floury foods. Two weeks later, I was over it, and life got much, much better.

Unless and until you break your food addictions, you won't be able to listen to your body and understand what you need. So maybe, really, part 2 should be part 1 if you look at it chronologically. Most people, once they accomplish that difficult task (on par with breaking heroin addiction according to some studies), won't need any further eating help to control their dietary habits. For the worst-case scenario, however, a significantly more in-depth form of eating help is required.

The depression/addiction cycle.

A scenario exists that requires special attention, and that is the depression/binge eating cycle. When you consume certain foods like cheese, chocolate, and highly processed floury and sugary foods, you get a kind of high. It's akin to a drug high, but less noticeable, especially if you're depressed. But like a drug high, when you crash, your body compels you to find more of what made you feel better. You need serious eating help.

This kind of scenario is usually short-lived relative to the lifespan of a human being, but it can have serious health repercussions including, on the extreme end, diabetes and heart problems. To break the cycle, you have to break the carb addiction, which can be damaging to someone who is already suffering. The same kind of dietary restriction must be applied - no sugary foods, no floury foods - but the pain can be lessened with other less addictive but still somewhat helpful foods, specifically cheese and dark chocolate.

If you are in this scenario, you need to have someone else control your access to chocolate. No more than 12 ounces per day of 60% dark (no lighter) - spread out across the day. The caffeine and the hormones in chocolate will give you a boost, but too much will make you hyper, which will result in a dangerous crash. Cheese you can snack on all day long with only one restriction - get a variety. The reason is simple: with different kinds of cheese, you will naturally eat more than if you try to binge on a single kind. You want lots, because the high from cheese isn't nearly as potent as the high from chocolate or sugar - and the protein and fat content will help you keep your energy levels stable across the day.

There are a lot of reasons to eat right - and uncontrollable eating is near the bottom of the list. (Avoiding cancer, diabetes, dementia, and other major scares of aging is toward the top.) But it's something that people really notice - and it's something that can totally be helped. If you can't stop eating, help yourself.

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