Soy’s powerful enzyme inhibitors make it the most difficult-to-digest bean, bar none. (Enzymes are some of the natural chemicals the body uses to break down the foods we eat.) In fact, the only way we can truly digest it is when it’s fermented. Even soaking and sprouting isn’t enough to break down its potent anti-nutrients. There are also many “anti-nutrients” present in soy, such as oxalates and phytates, two compounds that block the body’s ability to absorb vital minerals such as calcium, zinc, and iron. I recommend only consuming soy foods made from fermented soy beans. These include tempeh, miso, the traditional Japanese dish natto, and tamari or shoyu soy sauce. Steer clear of anything else.

Ruminants—cows, sheep, goats and buffalo—are described as grass-fed or grass- finished. The USDA has not yet come to a formal definition of either phrhase, and many people use the terms interchangeably, but generally speaking, grass-fed beef means the cattle ate only grass or forage most of their lives. These animals may have been “finished” on grain, which means they were fed grain in the last 90 to 160 days of their lives. Grass- finished, on the other hand, is a more specific term meaning that the cattle were fed grass throughout the entire course of their lives, even in the finishing stage. Ideally you want to find beef that was grass-finished, but when it come to ruminants, grass-fed or finished is the gold standard in terms of nutritional value, animal welfare, and environmental sustainability.

Often, “low-carb” pronouncements on products mean that soy—higher in protein, lower in carbohydrates—has been added to beef up the protein content of the food. My advice: Steer clear. If you’re going to eat bread, eat bread. But have a nice, fresh loaf that’s made of whole grain, ideally sprouted wheat or traditionally prepared sourdough.

Generally I don’t recommend decaffeinated coffee. This is because the process used to remove the caffeine is arguably more toxic than the caffeine itself and can leave up to 60 percent of the caffeine in the beans. The best option for decaffeinated coffee is the Swiss Water Process. It’s a much gentler and more natural process using only water and removes 99.9 percent of the caffeine.

The best solution when it comes to sugar is to eliminate it, if not completely, as much as possible. When there is occasion for something a little sweet, here are some sweeteners that I prefer and would call naked. As a general rule, choose those that are as unrefined as possible:

Raw Honey: Only for use cold (don’t cook or bake with it), raw honey is a natural antibacterial, antiviral and antifungal. It’s worth the extra effort to find raw honey, as pasteurization damages its delicate nutrients and beneficial enzymes.

Molasses: This liquid byproduct of the process of refining sugar is sweet while also high in minerals.

Rapadura: This is dried juice of the sugar cane, and as unrefined as you’ll get when it comes to sugar.

Maple Syrup: Splurge and get the real stuff. I like the lower grades because the maple flavor is stronger and rich in minerals.

Stevia: This sweet herb makes a nice and soothing tea if you use the whole leaf, and the powder made from it has become a favorite of many health practitioners because it has negligible impacts on blood sugar and zero calories. Use sparingly—a little goes a long way.

Coconut Sugar: This sugar is made from coconut blossoms, has a low glycemic load and is only minimally refined. It’s high in minerals and B vitamins and works well in baking.

Dates: Dates are nice and sweet and packed with minerals. If you need to sweeten a sauce or a dressing, throw a pitted date into your food processor, and it’ll do the trick. Talk about unrefined!

I use a variation of the 80:20 rule applied to food. If 80 percent of my food is naked—fresh, whole, organic, homemade—then for the other 20 percent, I don’t worry about it. What’s important is that you’re feeding yourself the bulk of the time. That’s where to focus your energy. If there’s a favorite food you absolutely adore and it’s not naked, oh well. Don’t eat it every day, but have it occasionally as a treat.