Nutrition Strategies For Health And Longevity: The Solution Is In The Kitchen

We very often forget that clean water and balanced diet aren't just the foundation of health, but convey more power than medicines to remain healthy. But the quality of the we put in our systems can be of prime importance. In the event you make a healthy foundation with simple items like nutrition and workout, your system will thrive.

HEALTHY NUTRITION TIPS:

1. The most crucial, yet cheapest thing, that can be done for your health every single day is drink high quality pure water, ideally having a ph of at least 7.0.

2. Drink at the least half of the body weight in ounces every day; more in case you exercise or you reside in a hot climate.

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

4. Eat 4-9 parts of fruits and vegetables daily; choose produce in several colors to find the biggest various vitamins and minerals possible.

5. Try to eat more raw vegetables than cooked - they have more much needed enzymes.

6. If you do eat meat, obtain only organic meat from grass-fed animals - it's not just clear of antibiotics and hormones but is leaner and it has another nutritional profile than commercially raised meat. It can be full of anti-inflammatory Fish oil efas reducing in pro-inflammatory Omega 6. What's more, it contains a higher volume of healthy CLA (conjugated linoleic acid). CLA is surely an antioxidant with strong anti-cancer properties which enable it to prevent coronary disease and help fight inflammation. What's more, it reduces excess fat and increases lean body mass. Meat and dairy products from grass-fed animals can contain 300%-500% more CLA than others from cattle fed the standard diet of grain and hay.

7. Try other healthy lean meats like buffalo and ostrich.

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

9. If you do eat dairy help it become organic and ideally raw - meaning not pasteurized or homogenized. It is devoid of antibiotics and hRGH (recombinant growth hormone), has more vitamins and the enzymes have not been destroyed from the above processes. It's also well tolerated by individuals that are lactose-intolerant. In California you can find organic raw milk, cream, kefir, immune-building colostrum, butter and cheddar cheese from Organic Pastures.

10. Include organic nuts in your diet. Try to eat them raw as roasting at high temperatures oxidizes them, brings about rancid and destroys precious antioxidants. Nuts can be a rich way to obtain protein, fiber, B vitamins, folic acid b vitamin, calcium, iron, zinc and antioxidants selenium and Vitamin e antioxidant.

11. Create a selection of beans a staple in your diet - these are an excellent source of fiber, protein and antioxidants.

12. Eat only grain, not ground, processed, bleached, fortified with synthetic vitamin supplements, etc. Whenever foods happen to be fortified you understand all their original nutritional value may be stripped off inside the refining process.

13. Don't rely seen on wheat because your main grain source. Wheat has got the highest glycemic index coming from all grains and a lot of individuals are intolerant to it. Try other grains like buckwheat, oats, quinoa, barley, brown rice, rye, spelt, teff, amaranth, triticale and millet.

14. Limit your caffeine intake. It causes exhaustion in the adrenals so that your body features a more and more difficult time producing enough cortisol required to wake you in the morning and keep you awake if you want to feel alert. It disturbs your normal cortisol cycle.



15. If you must drink coffee for its flavor and aroma, exchange signal of coffee decaffeinated through the Swiss Water Process - the only procedure that leaves 0.01% of caffeine left.

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

17. Avoid trans fats at any cost. (This includes deep-fried food produced commercially or perhaps in restaurants). They decrease HDL (high density lipoprotein - the excellent guy) and increase LDL (low density lipoprotein - the not so good guy) and also have been demonstrated to help with 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 has become greatly misrepresented as a bad fat even though it is saturated no contain cholesterol as it is often not of animal origin. It's got very good anti-bacterial, anti-viral and anti-microbial properties because of its high-content of lauric acid. The only other rich way to obtain it's breast milk. Organic virgin coconut oil is currently slowly being recognized by the medical community as being a powerful tool against immune diseases and is also often used for its medicinal purposes by a lot of hospitals. Two excellent books on the subject were written by one of many top lipid researchers on the planet, Dr. Mary Enig: "Know Your Fats: The Complete Primer for Understanding 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 saturated fats like butter don't use anything but organic butter from grass-fed cows - it's not as unhealthy as once thought.

19. If you cook with fats at high temperatures only use fats which can be stable , nor cause formation of free-radicals. Fatty foods are actually great for hot temperature cooking since they are very stable. Vegetable oils usually are not a proper alternative for this purpose. The very best fats in order to smoke at high temperatures are butter, ghee, duck fat, coconut oil, palm oil and avocado oil.

20. Minimize intake of sugar in what you eat. That includes anything with sugar included with it (sodas, fruit yogurt, crackers, cereals, commercially prepared tomato sauces, ketchup, etc.). 1 teaspoon of sugar may suppress your immune system for about 4 hours!

21. Eat more alkaline foods (vegetables and fruit) to normalize the acidity diet plan especially if you follow a SAD diet (Standard American Diet) that's processed and full of acidifying foods like meat, dairy and grains.

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

23. Limit alcohol wherever possible - it isn't just very high in calories it inhibits your own body's capability to burn off fat because the liver must process it and detoxify it first. Alcohol is also one of the strongest causes of inflammation in the gut.

24. Try to eat 1-2 areas of fish loaded with Omega-3 per week BUT be extremely careful when choosing fish because most of it these days has elevated levels of mercury. The safest fish which 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 at best minimally processed. They're much more nutritious.

26. Plant foods should make a big section of your daily diet. They contain not simply much needed nutrients but many turn out brimming with fiber. Shoot for no less than 25-30 grams of fiber a day.

27. Only use high quality unprocessed sea salt like Celtic Sea Salt (in reasonable amounts). Itis loaded with important minerals and fundamental to your daily diet.

28. Avoid sugar substitutes at all cost - they are neurotoxins that could damage your brain along with the nervous system. Your head does not register them as calories and will post you an email to keep eating. Good option is a natural sweetener like Stevia.

29. Avoid microwaved foods (even water) at any cost. Microwaves damage the cell wall of foods and alter their molecular structure into something your gut receptors will not recognize as food. Many people using microwave ovens have problems with various flatulence.

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

31. Eat good food at the very least 80% almost daily. Should you choose, the body may be able to withstand the 20% of abuse putting it through.

32. Cheat a bit - no super good diet is healthy if it offers no enjoyment.

33. And please... do not forget the WATER!!!

Never forget: You're Your food intake

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