The most effective nutrition tips

We often forget that clean water and nutritious food are not only the basis of good health, but also more powerful than the medicines we take to stay well. But the quality of what we consume is also of prime importance. If you build a healthy foundation with simple things like fitness and nutrition the body will be healthy.

Healthy Nutrition Tips:

  1. The most crucial, yet inexpensive thing you could do for your body every day is to drink high-quality water that is pure, and ideally, with a an PH of at least 7.0.
  2. Drink a minimum of half of your body weight in ounces per day; more if you exercise or if you live in a hot climate.
  3. Consume organic food as often as you can. They contain higher levels of nutrients, antioxidants, and more phytochemicals that fight disease and are safe from dangerous pesticides, herbicides , and fungicides.
  4. Consume 4-9 servings of fruits and vegetables daily; choose fruits and vegetables with different colors to ensure you get the most amount of vitamins and minerals possible.
  5. Try to eat more raw vegetables rather than cooked as they contain more required enzymes.
  6. If you do consume meat and want to buy grass-fed, organic meat It is not just free of antibiotics and hormones but also a lot slimmer and has a distinct nutritional quality than commercially fruit and vegetable vitamins raised meat. It is high in the anti-inflammatory Omega 3 fatty acids and less inflammation-promoting Omega 6. It also has a greater quantity of the healthy CLA (conjugated linoleic acid). CLA has antioxidant properties with potent anti-cancer properties. It is able to lower the risk of developing cardiovascular diseases and fight inflammation. CLA also helps to reduce body fat and increases lean muscle mass. Meat and dairy products from grass-fed animals can contain 300%-500 percent more CLA than those from cattle fed the standard diet of hay and grain.
  7. Consider other healthy and lean animal products like ostrich and buffalo.
  8. Consume only free-range organic poultry and eggs.
  9. If you do consume dairy, make sure that it’s organic , and most importantly, it is raw, which means it is not pasteurized or homogenized. It is devoid of antibiotics and it contains hRGH (recombinant human growth hormone) also contains more vitamins , and enzymes have not been destroyed by the above processes. It is also well tolerated by lactose intolerant. In California it is possible to purchase organic raw milk, cream, ketofu, immune-building colostrum cheddar cheese, and butter at Organic Pastures.
  10. Include organic seeds and nuts into your diet. Eat them raw as roasting at high temperatures causes them to oxidize in a way that makes them rancid. It also degrades antioxidants. Nuts are a great source of fiber, protein vitamin B and folic acid calcium, iron, zinc and antioxidants selenium as well as Vitamin E.
  11. Make a variety of beans an integral part of your diet – they are packed with protein, fiber and antioxidants.
  12. Eat only whole grains, not ground, processed or bleached. Fortified with synthetic vitamins and minerals, etc. When foods are fortified you are aware that all the nutritional value of the original food has been stripped away through refining.
  13. Do not rely solely on wheat as your primary grain source. Wheat has the highest glycemic index among all grains and plenty of people are allergic to it. You can try other grains, such as wheat, oats, buckwheat, brown rice, barley the spelt, rye triticale, amaranth and millet.
  14. Limit your caffeine intake. It can cause exhaustion of the adrenal glands and your body has a harder and more difficult time producing the cortisol to get you up early in the morning. It can also keep you awake during the hours you require to be alert. It can disrupt your regular cortisol cycle.
  15. If you drink coffee to enjoy its aroma and flavor, switch to coffee decaffeinated by the Swiss Water Process – the sole process that has 0.01 percent caffeine.
  16. Use only organic coffee. Non-organic coffee is one of the most chemically treated food product in the world.
  17. Avoid trans fats at any cost. (This is true for fried food that is produced in restaurants or commercially). They decrease HDL (high density lipoprotein – the good guy) and raise LDL (low density lipoprotein, the bad guy) They have even been proven to contribute to heart disease.
  18. Make sure you are using only healthy fats: cold-pressed olive oil, nut oils, seed oils, high-oleic tallow oil avocado oil coconut oil made from organic coconut. (Coconut oil is often disseminated as a ‘bad fat’ and , despite being saturated, it is not a source of cholesterol because it is not of animal origin. It has extremely powerful anti-bacterial, antibiotic, and anti-viral characteristics due to its high percentage of lauric acids. The sole other source that it has is milk. Organic virgin coconut oil is gradually becoming recognized by medical professionals as a highly effective tool for fighting illnesses of the immune system and is commonly utilized for medicinal purposes by a number of hospitals. Two great books on the subject were written by one of the most renowned cholesterol researchers around the globe, Dr. Mary Enig: ” Know Your Fats A Complete Guide for Understanding the Nutritional Content of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose fat” (Hudson Street Press December 2005). If you are using butter or other saturated fats, you should ensure that you are using only organic butter from grass-fed cows – it isn’t as bad as once thought.
  19. If you cook with fats at high temperatures ensure that you are using solid fats which are safe and don’t result in the formation of free radicals. The saturated fats are the best for cooking with high temperatures as they are extremely stable. Vegetable oils aren’t the best choice to cook with for this reason. The most effective fats for cooking at high temperatures include butter, ghee and duck fat, coconut oil palm oil, avocado oil.
  20. Cut down on the sugar consumption from your food. This includes all foods that have sugar in it (sodas fruit yogurt crackers, cereals and crackers canned tomato sauces the condiment ketchup, etc.). 1 teaspoon of sugar has been found to suppress the immune system for up to 4 hours!
  21. Consume more alkaline food (fruits as well as vegetables) to counterbalance the acidity in your diet. This is particularly important if consume a SAD diet (Standard American Diet) that is high in processed and full of acidifying food items like dairy, meat, and grains.
  22. Avoid drinking soda or carbonated drinks as they are all acidic.
  23. Limit alcohol as much as possible It is not just extremely high in calories, but also hinders the body’s ability for burning fat as the liver has to process it and cleanse it first. Alcohol is also among the main causes of inflammation in the gut.

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