Nutrition Guidelines For Wellness And Longevity: The Cure Is In The Kitchen

We often forget that water that is clean and healthy food choices aren't just the foundation of health, but have an overabundance power than medicines to remain healthy. But the quality of the we put in the body can also be of prime importance. If you make a healthy foundation with simple things such as nutrition and workout, the body will thrive.

HEALTHY NUTRITION TIPS:

1. The key, yet cheapest thing, you can do for your each day is drink good quality pure water, ideally with a ph with a minimum of 7.0.

2. Drink at the least 50 % of the body weight in ounces daily; more if you exercise or you live in a hot climate.

3. Eat organic foods whenever possible - they've got more nutrients, more antioxidants plus more disease-fighting phytochemicals and are free from dangerous pesticides, herbicides and fungicides.

4. Eat 4-9 servings of vegatables and fruits daily; choose produce in different colors to find the biggest variety of vitamin supplements possible.

5. Actually eat more raw vegetables than cooked - they have more essential enzymes.

6. If you do eat meat, obtain only organic meat from grass-fed animals - it's not just free of antibiotics and hormones but is a lot leaner and it has some other nutritional profile than commercially raised meat. It really is loaded with anti-inflammatory Fish oil essential fatty acids and minimize in pro-inflammatory Omega 6. Additionally, it posesses a higher quantity of healthy CLA (conjugated linoleic acid). CLA is definitely an antioxidant with strong anti-cancer properties and will reduce the risk of cardiovascular disease that assist fight inflammation. In addition, it reduces extra fat and increases lean body mass. Meat and dairy products from grass-fed animals can contain 300%-500% more CLA compared to those from cattle fed the standard diet of grain and hay.

7. Try other healthy liver organ like buffalo and ostrich.

8. Eat only organic free-range poultry and eggs.

9. If you do eat dairy make sure it is organic and ideally raw - which means not pasteurized or homogenized. It can be lacking antibiotics and hRGH (recombinant hgh growth hormone), has more vitamins along with the enzymes are not destroyed by the above processes. It is usually well tolerated by people who're lactose intolerant. In California you will get organic raw milk, cream, kefir, immune-building colostrum, butter and cheddar cheese from Organic Pastures.

10. Include organic seeds in what you eat. Try to eat them raw as roasting at high temperatures oxidizes them, brings about rancid and destroys precious antioxidants. Nuts are a rich method to obtain protein, fiber, Vitamin b, folic acid b vitamin, calcium, iron, zinc and antioxidants selenium and Vitamin e d-alpha.

11. Produce a selection of beans always in what you eat - they're loaded with fiber, protein and antioxidants.

12. Eat only whole grains, not ground, processed, bleached, fortified with synthetic minerals and vitamins, etc. Whenever foods are already fortified you know almost all their original nutrients and vitamins continues to be stripped off within the refining process.

13. Don't rely entirely on wheat since your main grain source. Wheat gets the highest index list of all grains and many everyone is intolerant to it. Try other grains like buckwheat, oats, quinoa, barley, brown rice, rye, spelt, teff, amaranth, triticale and millet.

14. Limit your level of caffeine. It causes exhaustion from the adrenal glands which means that your body carries a progressively difficult time producing enough cortisol important to wake you up in the morning and keep you awake when you need to feel alert. It disturbs your normal cortisol cycle.



15. In the event you must drink coffee for the flavor and aroma, change to coffee decaffeinated from the Swiss Water Process - the only real process that leaves 0.01% of caffeine left.

16. Drink only organic coffee. Non-organic coffee could be the heaviest chemically treated food product in the world.

17. Avoid trans fats no matter what. (For example deep fried foods produced commercially or in restaurants). They decrease HDL (high density lipoprotein - the nice guy) while increasing LDL (low density lipoprotein - the not so good guy) and have been proven to contribute to cardiovascular disease.

18. Choose only good fats: cold-pressed olive oil, nut oils, seed oils, high-oleic canola oil, avocado oil, organic coconut oil. (Coconut oil continues to be greatly misrepresented being a bad fat and even though it really is saturated it doesn't contain cholesterol because it is not of animal origin. It's got strong anti-bacterial, anti-viral and anti-microbial properties because of its high-content of lauric acid. The sole other rich source of it's breast milk. Organic virgin coconut oil is currently slowly being recognized by the medical community being a powerful tool against immune diseases and is also often employed for its medicinal purposes by so many hospitals. Two excellent books on the subject were published by one of many top lipid researchers on the planet, Dr. Mary Enig: "Know Your Fats: The entire Primer for Comprehending the Nutrition of Fats, Oils and Cholesterol" (Bethesda Press, May 2000) and "Eat Fat Lose Fat" (Hudson Street Press, January 2005). If you are using unhealthy fat like butter use only organic butter from grass-fed cows - it is NOT as unhealthy as once thought.

19. If you cook with fats at high temperatures only use fats which can be stable and do not cause formation of free-radicals. Saturated fats have been perfect for high temperature cooking as they are very stable. Vegetable oils aren't a normal alternative for this purpose. The best fats for cooking at high climate is butter, ghee, duck fat, coconut oil, palm oil and avocado oil.

20. Minimize utilization of sugar in your daily diet. That includes anything with sugar combined with it (sodas, fruit yogurt, crackers, cereals, commercially prepared tomato sauces, ketchup, etc.). 1 teaspoon of sugar may suppress your disease fighting capability for up to 4 hours!

21. Eat more alkaline foods (vegatables and fruits) to stabilize the acidity in your daily diet particularly if you follow a SAD diet (Standard American Diet) that is processed and full of acidifying foods like meat, dairy and grains.

22. Avoid any soda drinks and carbonated beverages because they are all acidic.

23. Limit alcohol wherever possible - it isn't just very high in calories it disrupts your own body's capacity to burn up fat since the liver needs to process it and detoxify it first. Alcohol can be one of the strongest factors behind inflammation from the gut.

24. Actually eat 1-2 portions of fish loaded with Omega 3 per week BUT be extremely careful in selecting fish as most from it nowadays has scary levels of mercury. The safest fish that is highest in Omega3 is wild Alaskan salmon, herring, sardines and anchovies.

25. Eat all foods since they can be found in nature - Whole-foods or otherwise minimally processed. They are much more nutritious.

26. Plant foods should come up with a big part of your diet. They contain not only all-important nutrients but many seem to be brimming with fiber. Shoot for at the very least 25-30 grams of fiber a day.

27. Just use excellent unprocessed sea salt like Celtic Sea Salt (in reasonable amounts). Itis loaded with important minerals and important to your diet.

28. Avoid artificial sweeteners by any means - they're neurotoxins that can damage mental performance along with the nerves. The human brain doesn't register them as calories and definately will give back a note to hold eating. Good alternative is really a natural sweetener like Stevia.

29. Avoid microwaved foods (even water) no matter what. Microwaves damage the cell wall of foods and modify their molecular structure into something your gut receptors will not recognize as food. A lot of people using microwave ovens have problems with various bloating.

30. Avoid genetically modified foods - they aren't exactly the same.

31. Eat good food at least 80% of that time period. If you do, your system just might withstand the 20% of abuse putting it through.

32. Cheat somewhat - no super nutritious diet in perfect shape when it offers no enjoyment.

33. And please... remember water!!!

Never forget: You might be WHAT YOU EAT

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