It’s easy to forget that clean water and nutritious food are not only the foundation for health, but have more power than medications to keep us healthy. However, the quality of the food we consume is also of prime importance. If you can build a strong foundation with simple things like nutrition and exercise and your body will prosper.
Healthy Nutrition Tips:
1. The most important, yet inexpensive thing you could do for your body every throughout the day is drink water that is pure, and ideally, with a minimum PH 7.0.
2. Consume at least half of your body weight in ounces per day. greater if you exercise, or if you reside in a hot climate.
3. Consume organic food as often as you can. They fruit and vegetable vitamins contain higher levels of nutrients, antioxidants, and more phytochemicals that fight disease and are free from harmful pesticides, herbicides and fungicides.
4. Eat 4-9 servings of fruit and vegetables every day; select fruits and vegetables with different colors to get the biggest diversity of minerals and vitamins you can get.
5. Try eating more raw vegetables rather than cooked as they contain more needed enzymes.
6. If you do consume meat make sure you buy organic meat from grass-fed animals It is not just free of hormones and antibiotics but also a lot slimmer and has a distinct nutritional quality than commercially raised meat. It is high in anti-inflammatory Omega 3 fatty acids and less the proinflammatory Omega 6. It also contains a larger quantity of healthy CLA (conjugated with linoleic acid). CLA has antioxidant properties that has potent anti-cancer properties. It is able to reduce the risk of cardiovascular diseases and fight inflammation. It also reduces body fat as well as increasing lean muscle mass. Dairy and meat products made from grass-fed animals may contain 300% to 500 percent more CLA than products from cattle fed a diet of grain and hay.
7. You can also try other healthy, lean meats such as ostrich and buffalo.
8. Choose only free-range organic chickens and eggs.
9. If you do consume dairy, make sure it is organic , and most importantly, it is raw, which means it is not pasteurized or homogenized. It’s free any antibiotics or the hormone hRGH (recombinant human growth hormone) and contains more vitamins and the enzymes are not destroyed by these processes. It is also well-tolerated by people who are lactose intolerant. In California it is possible to purchase organic unpasteurized milk, cream the immune-building colostrum, kefir cheddar cheese, and butter from Organic Pastures.
10. Include organic nuts and seeds in your diet. It is best to eat the nuts raw because roasting them at high temperatures causes them to oxidize which causes them to turn rancid and destroys precious antioxidants. Nuts are an excellent source of fiber, protein, B-vitamins, folate, zinc, iron, calcium as well as antioxidants selenium and Vitamin E.
11. Choose a variety of beans a staple in your diet – they are high in fiber, protein and antioxidants.
12. Eat only whole grains, not ground, processed or bleached, and fortified with synthetic vitamins and minerals, etc. If you consume foods that have been fortified you are aware that all the nutritional value of the original food has been removed as a result of refining.
13. Do not solely rely on wheat for your primary grain source. Wheat has the highest glycemic index of all grains , and a lot of people are sensitive to it. Consider other grains like the buckwheat, oats and quinoa, brown rice, barley, rye, spelt, teff, amaranth, triticale and millet.
14. Limit your caffeine intake. It leads to exhaustion of adrenal glands. Your body is having a difficult and more difficult time producing the cortisol to get you up in the morning and keep your body awake to be alert. It disrupts your regular cortisol cycle.
15. If you drink coffee for its flavor and aroma change to coffee that has been decaffeinated using the Swiss Water Process – the sole process that has 0.01 percent caffeine.
16. Make sure you drink organic coffee. Coffee that is not organic is the most chemically treated food product in the world.
17. Avoid trans fats at any price. (This includes fried foods produced in restaurants or commercially). They reduce HDL (high density lipoprotein – the good guy) and also increase LDL (low density lipoprotein,”the bad guys”) which have also been found that they contribute to heart diseases.
18. Make sure you are using only healthy fats: cold-pressed olive oils, nuts oils, seed oils, high-oleic canola oil avocado oil, coconut oil that is organic. (Coconut oil has been disseminated as a ‘bad fat’ and even though it’s saturated it is not a source of cholesterol because it is not of animal origin. It has very strong anti-bacterial, anti-viral and anti-microbial characteristics due to its high content of lauric acid. The sole other source that it has is milk. Organic virgin coconut oil is slowly becoming recognized by medical professionals as a highly effective tool for fighting immune-related diseases. It is also employed for its therapeutic purposes by a number of hospitals. Two books that are excellent on the topic was written by one the top cholesterol researchers around the globe Dr. Mary Enig: ” Know Your Fats The Complete Reference for Understanding the Nutritional Content of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose fat” (Hudson Street Press, the month of January, 2005). If you are using butter that is saturated, choose only organic butter that comes from grass-fed cows – it is not as harmful as once thought.
19. If you cook using fats at high temperatures, ensure that you are using fats that are stable and don’t create free radicals. The saturated fats are the best for high temperature cooking as they are very stable. Vegetable oils aren’t an option that is healthy to use for this purpose. The best fats for cooking at high temperatures are butter, ghee and duck fat, coconut oil, palm oil and avocado oil.
20. Cut down on the sugar consumption on your plate. This includes all foods that have sugar added to it (sodas, fruit yogurt crackers, cereals and crackers commercially prepared tomato sauces ketchup, and so on.). One teaspoon of sugar been shown to suppress your immune system for as long as 4 hours!
21. Eat more alkaline foods (fruits and veggies) to balance out the acidity in your diet especially if you follow food items that are part of a SAD diet (Standard American Diet) that is highly processed and full of acidifying food items like meat, dairy and grains.
22. Avoid any soda drinks and carbonated beverages as they are all acidic.
23. Beware of alcohol whenever you can The reason is that it’s not just very high in calories but it also interferes with the body’s ability to burn fat, as the liver must to process it and cleanse it first. Alcohol is also among the strongest causes of gut inflammation.