The KISS Method (keep it simple, student)
Getting healthier can be easy. Here are 10 simple steps you can follow on a regular basis to live a healthier life.
Eat foods in as close to their natural state as possible. Refining food often adds questionable agents (like food additives, salt, sugar and fat), removes valuable nutrients (like vitamins, minerals, and fiber) and always raises the cost of the food.
Expand your horizons
Eat a wide variety of foods. By not focusing on any particular food, you can obtain nutrients that may be essential but are poorly understood while also avoiding a buildup of any substance that could create food allergies or toxicities.
Nibbling is better
Eat small frequent meals. Nibbling is better than gorging. Our ancestors “grazed” throughout the day. Only with the advent of the industrial age did we begin the punctual eating of large meals. Nibbling helps to stabilize blood sugar levels and minimize insulin rushes; therefore has been linked to a lowered risk for heart disease, diabetes, obesity and mood swings.
Seek out nutrient-dense foods
Maximize your intake of life-giving foods, including fresh vegetables, whole grains, legumes, fruit, low fat meat (turkey, fish, chicken) and clean water. Low fat dairy products, especially yogurt, can be valuable if you do not have milk allergies or lactose intolerance.
Monitor your quality over quantity
Monitor your quality of weight rather than quantity of weight. Balance your calorie intake with expenditure so that your percentage of body fat is reasonable. Pinch the skin fold just above the hipbone. If this skin is more than an inch in thickness, then you may need to begin rational efforts to lose weight. How much you weigh is not nearly as crucial as the percent of fat in the body. Most nutritionists agree that too much fat stored in the body (obesity) is a real killer. Buy a Tanita (Tanita.com) scale for measuring percent body fat. These everyday foods should be in your daily diet.
Eat enough protein
Take in about 1 gram of protein for each kilogram of body weight. Example: 150 pound patient. Divide 150 pounds by 2.2 to find 68 kilograms, yields 68 grams of protein daily is needed to regenerate a healthy body.
Use supplements in addition to, rather than instead of, good food. Get your nutrients primarily with a fork and spoon. Do not place undo reliance on pills and powders to provide optimal nourishment while eating a poor diet. Supplements (such as ImmunoPower™) can provide minerals that are missing in our diet, vitamins that are removed in processing, bolster our nutrient intake beyond “surviving” (RDA) into “thriving” levels, and help us to better tolerate the myriad of toxins found in our 21st century planet. These foods can boost your immune system.
Shop the perimeter of grocery store
On the outside of your grocery store you will find fresh fruits, vegetables, bread, fish, chicken and dairy. Once you venture into the deep dark interior of the grocery store, nutritional quality of the foods goes way down and prices go way up. Organic produce is raised without pesticides and may be valuable in helping certain sensitive individuals. However, organic produce is unavailable or unaffordable for many people. Don’t get terribly concerned about having to consume organic produce. Any produce that cannot be peeled (like watermelon or bananas) should be soaked for 5 minutes in a solution of one gallon lukewarm clean water with 2 tablespoons of vinegar, which will remove pesticide residue.
If a food will not rot or sprout, then don’t buy it or throw it out
Your body cells have similar biochemical needs to a bacteria or yeast cell. Foods that have a shelf life of a millennium are not going to nourish the body. Think about it: if bacteria is not interested in your food, then what makes you think that your body cells are interested? Foods that cannot begin (sprouting) or sustain (bacterial growth) life elsewhere, will have a similar effect in your body.
Dishes should be easy to clean
Foods that are hard to digest or unhealthy will probably leave a mess on plates and pots. Dairy curd, such as fondue, is both difficult to clean and very difficult for your stomach to process. Same thing with fried, greasy or burned foods.
Essential nutrient pyramid
We need to recognize the priority placed on essential nutrients. We can live weeks without food, a few days without water and only a few minutes without oxygen. Keep in mind the relative importance of these essential nutrients.
Oxygen and water form the basis of human life. Make sure that your quality and quantity of intake pay homage to this fact. Protein, carbohydrate, fiber and fat form the next level of importance. Vitamins and minerals are the essential micronutrients required for health.
Above these essential substances are two levels of quasi (meaning “as if it were”) nutrients. Conditionally essential nutrients include Coenzyme-Q10, carnitine, EPA and GLA (fatty acids) and much more.
Some people may require these nutrients in the diet during certain stressful phases of their lives. Minor dietary constituents (MDCs) include a wide variety of plant compounds that have shown remarkable anti-cancer and health-promoting abilities. Indoles in the cabbage family, lycopenes in tomatoes, allicin in garlic, immune stimulants in sea vegetables and others make up this new and exciting category. Eating a wide variety of unprocessed plant foods will help to insure adequate intake of these quasi-nutrients. Learn about good and bad gut bacteria and how it affects your health.