Basic Dietary and Lifestyle Guidelines
Take Charge of Your Health!
Ready to make some changes but not sure where to start? Take a look at one of these recommendations. Pick one, try it out for a week and see if you notice a change!
1. Choose organic, whole foods. At least 1/3 of your fruit and vegetable intake should be raw. Eat fresh fruits and vegetables of every color. Bright, deeper colors contain more nutrients, antioxidants and phytochemicals that protect all of your body systems. Berries are excellent additions to your diet. Avoid foods in cans, jars, and packages.
2. Drink pure water. Drinking at least half your body weight in ounces (ex. If you weigh 140, drink 70oz of water, or about 9 cups of water) of water each day is essential for maintaining healthy body function on a cellular level. All body systems will function better if you are hydrated with clean water, free of synthetic chemicals. Please do not drink from your tap water, but rather purchase a water filter and use the clean water for all drinking and cooking purposes.
3. Try to sleep for at least 8 hours each night to promote healthy habits during the day. You will find being well-rested gives you more energy, more mental clarity, and improves all aspects of healthy body functions.
4. Increase your omega-3 fatty acid intake while reducing omega-6’s. Omega-3’s reduce inflammation, prevents healthy blood, and maintains fluidity of cell membranes. Wild salmon, sardines, and herring are excellent sources of omega-3’s. 2 tbsp flaxmeal also provides a sufficient omega-3 intake as well as other phytonutrients and fiber that promote a healthy gut. Vitamin B6 (pyridoxine), B3 (niacin), vitamin C, magnesium, and zinc are all cofactors that aid in the utilization of omega-3 fatty acids.
5. Reduce your carbohydrate intake and increase your protein intake. This will slow down digestion and reduce glycemic load of meals. Include protein in all meals and snacks. Choose whole food proteins such as meats, dairy, eggs, legumes, and beans.
6. Take a probiotic supplement or eat cultured and fermented foods. Probiotics protect you from microbial and parasitic diseases, promote healthy metabolism and weight, increase digestion and nutrient absorption, aid in immunity, reduce gut inflammation, support healthy cholesterol and triglycerides levels as well as support healthy blood pressure.
7. Increase your fiber intake to at least 25 grams each day. Fiber supports healthy bowl transit time and maintains cholesterol and blood sugar levels. Whole grains, fruits, and vegetables are excellent sources of fiber. Fiber also nourishes your gut microbiota who in turn produce short-chain fatty acids that fuel the cells of your large intestine.
8. Eat more spinach, collard greens, broccoli and beef. These foods contain lipoic acid, an antioxidant-like substance that protects your cells from oxygen damage in both water and fat based environments. It also helps regulate blood sugar and regenerate the other antioxidants vitamins C and E.
9. Lightly steam or sauté vegetables without vegetable or olive oils. Use 2-3 tbsp of vegetable broth or water instead of oil to prevent the formation of carcinogens. Cook the vegetables on medium/low for about 5 minutes (just until tender) to increase absorption of nutrients while also preventing nutrient loss. Carotenoids (previtamin A) are better absorbed when the foods has been lightly cooked. Remember not too cook too long as heat will severely reduce the content of most vitamins and some minerals in food. Lightly cook meats and animal products as well to prevent formation of carcinogenic compounds.
10. Include weight-resistance training into your exercise routine (preferably in the mornings so as to optimize insulin sensitivity for the whole day). Weight-bearing exercises support healthy bone density, improve muscle strength, promotes healthy metabolism, and improves insulin sensitivity. Consume 20g protein post exercise to prevent muscle breakdown and oxidation and promote muscle repair.
11. Avoid pasteurized and homogenized dairy (milk and cheese) as these processes destroy proteins, fats, and enzymes that aid in digestion. Pasteurized and homogenized dairy contain nutrients that have been unnaturally separated and destroyed, rendering them difficult to digest. These products irritate your intestinal lining, cause inflammation, and result in poor nutrient absorption and increase allergies. Additionally, conventional dairy comes from conventional cows who are sick, malnourished, pumped full of antibiotics, fed fattening, pesticide-full grains, overworked, unable to move around, and on the verge of death. Do you really want to eat dairy from this kind of animal? Contrary to popular thought, raw dairy products are healthier for you and do not contain harmful bacteria. Instead they contain live enzymes and probiotics that aid in digestion and nutrient absorption. Choose organic, full-fat raw dairy from grass-fed, pastured cows that are healthy and free of harmful chemicals. Remember-the most natural, unadulterated form of food is the most nutritious and contains the most bioavailable forms of nutrients to promote your optimal health.
12. Avoid refined sugars (HFCS, granulated sugar, brown sugar, raw sugar), sodas, and processed foods (packaged, jarred, canned) as these foods can all lead to an increase in insulin resistance, increased fat storage, overeating (but still malnourished), addiction to simple carbs, depletion of vitamins and minerals, and will inflame and damage your intestinal tract.
13. When in doubt, follow the most important guideline of choosing organic, unprocessed, natural, whole foods free of chemicals, food dyes, additives, preservatives, and trans fats.
For personalized suggestions unique to you, email Katherine today to schedule a free phone consultation!