It is often forgotten that healthy water and clean food choices aren’t just the foundation of health, they are more potent than the medicines we take to stay healthy. However, the quality of what we consume is also crucial. If you build a healthy base with basic things like exercising and nutrition, your body will thrive.

Healthy Nutrition Tips:

  1. The most vital, yet cheapest thing, you can do to your body each day is drink good quality purified water, which should have a minimum PH 7.0.
  2. Drink at least half of your bodyweight in ounces daily; more if you exercise or if you live in an area that is hot.
  3. Eat organic foods as much as possible – they have higher levels of nutrients, antioxidants and more disease-fighting phytochemicals and are free of harmful chemical pesticides. They also fruit and vegetable vitamins have herbicides and.
  4. Consume 4-9 servings of fruits and vegetables each day. Choose fruits and vegetables with different colors to ensure you get the most variety of vitamins and minerals .
  5. Try eating more raw vegetables than cooked since they are full of much required enzymes.
  6. If you do eat meat purchase only organic meat from animals fed on grass It is not just free of antibiotics and hormones but also much leaner and has a different nutritional profile than commercially raised meat. It is rich in the anti-inflammatory Omega 3 fatty acids and lower in inflammation-promoting Omega 6. Additionally, it has a higher quantity in healthy CLA (conjugated with linoleic acid). CLA is an antioxidant that has strong anti-cancer properties and can lower the risk of developing cardiovascular diseases and fight inflammation. It also reduces body fat and improves the amount of lean muscle mass. Meat and dairy products derived from grass-fed animals have 300% to 500% more CLA than those from cattle fed the usual diet of grain and hay.
  7. Explore other lean and healthy meats such as ostrich and buffalo.
  8. Consume only free-range organic poultry and eggs.
  9. If you do eat dairy ensure that it is organic and ideally raw – that is, it’s not pasteurized or homogenized. It is devoid from antibiotics, and contains hRGH (recombinant human growth hormone) and contains more vitamins and the enzymes have not been damaged by these processes. It’s also well tolerated by people who are lactose intolerant. In California you can purchase organic unpasteurized milk, cream the immune-building colostrum, kefir cheddar cheese and butter from Organic Pastures.
  10. Include organic seeds and nuts into your diet. It is best to eat the nuts raw because roasting them at high temperatures causes them to oxidize making them rancid, and eliminates antioxidants that are vital to our health. Nuts are a great source of protein, fiber, Vitamin B, Folic acid zinc, iron, calcium and antioxidants selenium as well as Vitamin E.
  11. Choose a variety of beans an integral part of your diet as they are high in fiber, protein and antioxidants.
  12. Consume only whole grains, not ground, processed, bleached, fortified with synthetic vitamins and minerals, etc. When food items are fortified, it is clear that all of the nutritional value of the original food has been removed during the refining process.
  13. Do not rely solely on wheat as your main grain source. Wheat is the most glycemic-friendly among all grains and plenty of people are intolerant to it. Consider other grains like the buckwheat, oats and quinoa, barley, brown rice, spelt, rye, teff triticale, amaranth millet.
  14. Limit your caffeine intake. It can cause exhaustion of the adrenal glands, which means your body has a harder and more difficult time producing the cortisol to get you up in the morning and keep you awake when you need to feel awake. It disturbs your normal cortisol production.
  15. If you have to drink coffee to enjoy its aroma and flavor you should switch to coffee that is decaffeinated using the Swiss Water Process – the only process that only leaves 0.01 percent of caffeine.
  16. Make sure you drink organic coffee. Coffee that is not organic is the most chemically treated food product in the world.
  17. Do not consume trans fats at any price. (This is true for fried food that is produced in restaurants or commercially). They decrease HDL (high density lipoprotein – also known as the”good guy”) and also raise LDL (low density lipoprotein – the bad guy) which have also been shown that they contribute to heart diseases.
  18. Use only high-quality fats such as cold-pressed olive oil nuts oils, oil seeds, high-oleiccanola oil avocado oil coconut oil made from organic coconut. (Coconut oil has been widely disseminated as a ‘bad fat’ and although it is saturated it doesn’t have cholesterol because it is not originated from animals. It has extremely strong anti-bacterial, antibiotic, and anti-viral properties because of its high amount of lauric acid. The sole other source for it comes from breast milk. Organic virgin coconut oil is now slowly becoming recognized by medical professionals as a powerful tool against illnesses of the immune system and is commonly utilized for medicinal purposes by a number of hospitals. Two books that are excellent on the subject are written by one the top experts in lipid research, Dr. Mary Enig: ” Know Your Fats: The Complete Primer for Understanding the Nutritional Content of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose Fat” (Hudson Street Press Jan. 2005). If you’re using butter or other saturated fats, you should make sure you use organic butter made that is fed to grass-fed cattle – it is not as harmful as we once believed.
  19. If you cook using fats at high temperatures, ensure that you are using oils that have a long shelf life and do not cause formation of free radicals. They are also the most suitable for high temperature cooking as they are very durable. Vegetable oils are not a healthy option to cook with for this reason. The best cooking fats at high temperatures are butter, ghee and duck fat, coconut oil, palm oil and avocado oil.
  20. Reduce the amount of sugar you consume in your diet. This includes all foods that have sugar added to it (sodas and fruit yogurts crackers, cereals the tomato sauce prepared by commercial companies Ketchup, etc.). A teaspoon sugar intake has been shown to suppress your immune system for as long as 4 hours!
  21. Eat more alkaline-rich foods (fruits and veggies) to help balance the acidity of your diet, especially if you consume food items that are part of a SAD diet (Standard American Diet) which is processed and brimming with acidifying food items like dairy, meat, and grains.
  22. Beware of sodas or carbonated beverages since they are all acidic.
  23. Reduce alcohol consumption as much as you can as it is extremely calorific but also hinders the body’s ability to burn fat, as the liver must to process and eliminate it first. Alcohol is also among the leading causes of inflammation in the gut.

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