We tend to forget that clean water and nutritious food choices aren’t just the basis of good health, they are more potent than medications to keep us well. However, the quality of what we consume is equally important. If you establish a healthy base with basic things like fitness and nutrition your body will flourish.
Healthy Nutrition Tips:
1. The most essential, and most affordable thing you can do to your body each day is to drink high-quality pure water, with ideally a an PH of at least 7.0.
2. Take a minimum of half your body weight in ounces daily; more if you work out or if you reside in a hot climate.
3. Consume organic food as often as you can – they contain higher levels of nutrients, antioxidants, and have more phytochemicals that fight disease and are free of harmful pesticides, herbicides and fungicides.
4. Consume 4-9 servings of fruits and vegetables every day; select fruits and vegetables with different colors to ensure you get the most range of minerals and vitamins you can get.
5. Eat more raw vegetables rather than fruit and vegetable vitamins cooked as they contain more required enzymes.
6. If you are a meat eater make sure you buy grass-fed, organic meat It is not just free of hormones and antibiotics but also much leaner and has a distinct nutritional characteristics than meat that is raised commercially. It is rich in antioxidants Omega 3 fatty acids and less the proinflammatory Omega 6. It also has a greater quantity of the healthy CLA (conjugated Linoleic acid). CLA can be regarded as an antioxidant that has powerful anti-cancer properties. It can lower the risk of developing cardiovascular disease as well as fight inflammation. It also helps reduce body fat and boosts the amount of 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 the standard diet of hay and grain.
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 consume dairy, ensure it’s organic and , ideally, raw – which means it is not pasteurized or homogenized. It is free from antibiotics, and contains the hormone hRGH (recombinant human growth hormone) is rich in nutrients and enzymes that are not destroyed by these processes. It is also well-tolerated by those who are lactose intolerant. In California you can purchase organic dairy products, such as cream, Kefir, immune-building colostrum cheddar cheese, and butter at Organic Pastures.
10. Include organic seeds and nuts within your daily diet. Make sure to eat raw since roasting at high temperatures can cause them to oxidize making them rancid, and eliminates antioxidants that are vital to our health. Nuts are an excellent source of fiber, protein, Vitamin B, Folic acid, zinc, calcium, iron as well as antioxidants selenium and Vitamin E.
11. Create a variety of beans as a staple of your diet as they are rich in protein, fiber and antioxidants.
12. Consume only whole grains, not processed, ground or bleached, and fortified with synthetic minerals and vitamins, etc. When food items are fortified, you are aware that all the nutritional value of the original food has been stripped away during the refining process.
13. Do not rely solely on wheat as your primary grain source. Wheat is the most glycemic-friendly of all grains , and a lot of people are allergic to wheat. Try other grains such as Oats, quinoa, buckwheat, brown rice, barley, spelt, rye, teff triticale, amaranth, and millet.
14. Limit your caffeine intake. It can cause exhaustion of the adrenal glands, which means your body is having a more difficult and more difficult time producing the cortisol to get you up in the morning . It also keeps you awake during the hours you require to be awake. It disrupts your regular cortisol cycle.
15. If you are a coffee drinker to enjoy its aroma and flavor change to coffee that has been decaffeinated using the Swiss Water Process – the only method that leaves 0.01 percent of caffeine.
16. Consume only organic coffee. Coffee that is not organic is the most processed food item that is chemically treated around the globe.
17. Beware of trans fats at all price. (This includes foods that are fried, whether in restaurants or commercially). They reduce HDL (high density lipoprotein, the”good guy”) and also increase LDL (low density lipoprotein, which is the villain) as well as have been proven to be a contributing factor to heart disease.
18. Make sure you are using only healthy fats: cold-pressed olive oils, nut oils seeds oils, high-oleic canola oil, avocado oil, coconut oil that is organic. (Coconut oil is often mistakenly portrayed as a fat that is harmful and , despite being saturated, it is not a source of cholesterol as it isn’t from animals. It is extremely potent in anti-bacterial, antiviral and anti-microbial properties due to its high amount of lauric acid. The most abundant source for it comes from breast milk. Organic virgin coconut oil is slowly becoming recognized by medical professionals as a potent tool to fight immune-related diseases. It is also utilized for medicinal purposes in a variety of hospitals. Two books that are excellent on the topic are written by one of the most renowned scientists studying lipids in the world, Dr. Mary Enig: ” Know Your Fats A Complete Guide to Understand the Nutritional Value of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose fat” (Hudson Street Press, Jan. 2005). If you are using butter, a saturated fat, make sure you make sure you use organic butter made that comes from grass-fed cows. It is not as harmful as we once believed.
19. If you cook using fats at high temperatures, make sure you use oils that have a long shelf life and don’t create free radicals. The saturated fats are the best for cooking at high temperatures because they are extremely stable. Vegetable oils are not an option that is healthy to use for this purpose. The most suitable fats to cook with at high temperatures include butter, ghee and coconut oil, duck fat palm oil, avocado and palm oil.
20. Reduce the amount of sugar you consume within your daily diet. This includes everything with sugar in it (sodas fruit yogurt cereals, crackers, cereals tomatoes sauces that are commercially made, the condiment ketchup, etc.). One teaspoon of sugar been proven to reduce the immune system for as long as 4 hours!
21. Consume more alkaline food (fruits as well as vegetables) to counterbalance the acidity of your diet, especially if you consume the SAD diet (Standard American Diet) which is processed and brimming with acidifying foods such as dairy, meat and grains.
22. Beware of sodas or carbonated drinks as they all contain acid.
23. Reduce alcohol consumption whenever you can It is not just extremely calorific but also affects the body’s ability to burn fat since the liver needs to process it and cleanse it first. Alcohol is also among the most significant causes of gut inflammation.