Introduction:
Embark on a quest for delicious, nutritious eating! These tips are your compass to a life of health, balance, and energy. Your body is your guide— stay tuned in and feel what works best for you. 🌱🍎
Positive Indicators:
Your energy is boosted and uplifted
You experience a refreshed and rejuvenated feeling
You maintain a calm and balanced state of mind
Your energy levels stay stable throughout the day without any crash
You don't feel any adverse effects
Food for thought:
Almost half of all American adults have one or more chronic illnesses due to poor diet. And over 45% of US deaths from heart disease, stroke, or diabetes are linked to diet 1.
Dis-ease:
The word "disease" can be seen as "dis-ease," reflecting a state of discomfort or lack of ease within the body or mind. It encompasses any harmful deviation from one's normal state, leading to impairment or distress. This concept captures the essence of how diseases can disrupt the vital functions of a human being, causing various impairments and changes, especially as the body ages.
When it comes to sourcing food, consider these approaches:
1. Grow your own garden.
There's something magical about plucking veggies from your backyard. It's not just food; it's a connection to the earth, a dance with nature. Get your hands dirty and watch your well-being bloom,
2. Support your local farmers.
Ever tasted a tomato fresh from the farm? It's like a burst of sunshine in your mouth. By supporting local farmers, you're not just getting quality produce; you're investing in the heartbeat of your community.
3. Team up with a local food cooperative.
It's like having a food family. A trusted cooperative brings you the best of both worlds - local goodness and variety. Plus, it's a win-win for you and your community.
4. Grab organic goodies at your everyday grocery store.
Organic options at your fingertips, It's a step towards healthier choices, and it's as convenient as your weekly grocery run.
Optimal Choices - Elevate Your Nutrition Game:
1. Reverse Osmosis Water: A Spa Day for Your Insides
Reverse osmosis water is the ultimate detox, bidding farewell to all those contaminants. It's hydration that's pure, crisp, and simply refreshing 2.
2. High Alkaline Water: Hydration Celebration for Your Body
High alkaline water isn't just a drink; it's a nutrient-packed celebration. Bursting with minerals like calcium, potassium, sodium, and magnesium, it's your ticket to improved hydration, bone health, and digestive wellness. 3 4 5.
3. Glass Containers: Your Food's Superhero Cape
Glass containers are the superhero capes for your food. Inert and non-porous, they ensure your meals stay chemical-free. It's eco-friendly keeping your food fresh and your health in check 6.
4. Fruits: Nature's Explosive Health Bombs
Fruits are essential vitamin, mineral, and fiber-packed powerhouses. Dive into the world of antioxidants, flavonoids, and a reduced risk of heart disease, inflammation, and diabetes. Citrus fruits and berries are your flavorful allies in this health journey 7.
5. Vegetables: The Rockstars of Nutrition
Vegetables are rich in potassium, fiber, folate, and vitamins A, E, and C 8. Increasing vegetable consumption promotes weight loss 9 10. It's a powerhouse against chronic diseases. Lower blood pressure, reduced risk of heart disease, stroke, and type 2 diabetes, and even prevent some types of cancer 11 – veggies have got it all.
6. Legumes: Nutritional Jackpots for Your Body
Beans, peas, and lentils are packed with dietary fiber, protein, B vitamins, and essential minerals, legumes aren't just delicious; they're defenders against type 2 diabetes, blood sugar control maestros, lower blood pressure and cholesterol, help control weight, and guardians of a healthy heart 12 13.
7. Nuts and Seeds: Tiny but Mighty Health Warriors
Nuts and seeds are your frontline defense against coronary heart disease, gallstones, and diabetes. Despite their high fat content, they're associated with lower body weight and are rich sources of heart-healthy fats – the perfect snack attack 14.
8. Whole Grains (Non Wheat): The Avengers of the Grain World
Whole grains such as oats, quinoa, wild rice, amaranth, and millet are rich in healthy carbohydrates and essential nutrients 15. They're not just supporting healthy digestion and controlling weight; they're feeding the beneficial bacteria in your gut. Lower cholesterol, reduced risk of heart disease, type 2 diabetes, and obesity 16.
9. Chicken and Turkey: Lean, Mean Protein Machines
Chicken and turkey are essential for muscle growth, maintenance, and overall health. They're your metabolism supporters, immune system boosters, and healthier alternatives to red meat. 18 19.
10. Wild-Caught Fish: Nutritional Powerhouse from the Deep Blue
Wild-caught fish is packed with omega-3 fatty acids, vitamins A and D, potassium, zinc, and iron. They're protecting your heart, lowering blood pressure, and improving vessel function. It's a health treasure chest from the deep blue sea. 20 21.
11. Dairy Products: Rich Nutrients for Your Health Story
Dairy products are rich in protein, calcium, B vitamins, and vitamin D. Whether you go full-fat or low-fat, they contribute to nutrient recommendations and might be just as healthful as their lower-fat counterparts. A higher intake of dairy, especially milk and cheese, has even been associated with a lower risk of death from any cause, cardiovascular disease, and stroke 22 23.
12. Eggs: Nature's Protein Powerhouse
Eggs are packed with high-quality protein and essential nutrients like vitamin D, selenium, and vitamin A. They protect you against cardiovascular diseases, support metabolism, liver function, and fetal brain development 24 25.
13. Natural Sweeteners: Sweet Treats with Superpowers
Honey, stevia, and monk fruit are antioxidants, antimicrobials, anti-inflammatories, and so much more. Honey's traditional use in various diseases 26. Stevia's is safe for people with diabetes and boasts anti inflammatory effects 27. Monk fruit can help fight off free radicals, reduce inflammation, and improve gut health 28.
Items to Exclude - The No-Go List
1. Tap Water: The Not-So-Clean Hydration
While tap water is convenient, it may harbor unwelcome guests. Bacteria and microbes might be joining your sips 29. Contaminants like fluoride, lead, arsenic, and various chemicals can tag along, potentially causing chronic diseases and reproductive issues 30 31 32. Check your tap's credentials with the Environmental Working Group's Tap Water Database.
2. Plastic Containers: The Stealthy Health Invaders
Plastic containers may seem harmless, but they're potential health invaders. Chemicals like bisphenol A (BPA), bisphenol S (BPS), and per- and polyfluoroalkyl substances (PFAS) can leach into your food and drinks. Linked to cancers, birth defects, impaired immunity, endocrine disruption and more, these silent infiltrators are better left on the shelf 33 34.
3. Fluoride: The Sneaky Cognitive Threat
Fluoride, often found in tap water, can bring a bag of potential troubles. From cognitive impairment and hypothyroidism to cancer 35 this seemingly innocuous compound can wreak havoc. Chronic fluoride toxicity, often from high concentrations in drinking water even impacts IQ scores, making it a silent threat to watch out for 37 38 39.
4. Genetically Modified Organisms (GMOs): Global Concern for a Reason
The biotech industry promised genetically engineered foods would reduce pesticide use, increase the nutritional content of food, boost farmers’ profits and feed the world by increasing yields. In reality, GM crops have turned glyphosate into one of the most widely and recklessly used herbicides in history and monoculture has led to a loss of biodiversity 40. GMOs have triggered a global concern, with 26 countries outright banning them and 60 more imposing significant restrictions 41. The potential health risks, including increased allergenicity, toxicity, and antibiotic resistance, make GMOs a questionable choice for those prioritizing their well-being 42.
5. Glyphosate (Roundup): More Than a Weed Killer
Glyphosate, the active ingredient in Roundup, extends beyond weed-killing. Early exposure can disrupt normal cell development, leading to oxidative stress, neuroinflammation, and mitochondrial dysfunction. It is unequivocal that exposure to glyphosate can produce important alterations in the structure and function of the nervous system of humans, rodents, fish, and invertebrate animals 43. More than 165,000 people in the US have filed lawsuits alleging exposure to Roundup is the cause of their cancer 44. There is a high significant correlation between glyphosate consumption and the laundry list of associated conditions, including hypertension, stroke, diabetes prevalence, diabetes incidence, obesity, lipoprotein metabolism disorder, Alzheimer’s, senile dementia, Parkinson's, multiple sclerosis, autism, inflammatory bowel disease, intestinal infections , end stage renal disease, acute kidney failure, cancer, liver, bladder, pancreas, kidney, and myeloid leukemia 45.
6. Seed Oils (Omega-6 Fatty Acids): A Ratio to Reconsider
Seed oils may be common, but their excessive omega-6 fatty acids, coupled with a high omega-6/omega-3 ratio in modern diets, can pave the way for diseases like obesity, cardiovascular disease, cancer, diabetes, inflammatory and autoimmune disorders, whereas a low omega-6/omega-3 ratio exerts suppressive effects. Consider excluding seed oils and rebalancing with more omega-3s for a healthier ratio 46 47.
7. Processed Sugar: The Sweet Saboteur
Processed sugar is a saboteur of health. Chronic ingestion, especially in high doses, has been linked to obesity, metabolic syndrome, type 2 diabetes, cardiovascular disease, cancers, Alzheimer's, and premature cellular aging. Consider this your cue to rethink that sugary indulgence 48 49.
8. Processed Meats: The Culprits Beyond Freshness
Processed meats, such as sausages, hot dogs, ham, and bacon, might offer convenience, but they come with a cost. Loaded with harmful chemicals like N-nitroso compounds and heterocyclic amines, they've been associated with increased risks of cancer, heart disease, and high blood pressure. Fresh is undoubtedly better 50 51.
9. Artificial Sweeteners: Synonymous With Synthetic
Artificial sweeteners such as Aspartame, sucralose, and erythritol may seem like calorie-friendly options, but their potential risks extend beyond their sweetness. Aspartame, a widely used artificial sweetener, has been associated with increased risk of type 2 diabetes, cardiovascular diseases, nonalcoholic fatty liver disease, and hormone-related cancers 52. Sucralose, another synthetic sweetener, has been shown to elevate glucose and insulin levels, potentially leading to weight gain and development of diabetes, and its high-temperature cooking byproducts may be toxic 53. Higher blood levels of the artificial sweetener erythritol are associated with an increased risk of heart attack and stroke 54 55. These sweeteners aren't as innocent as they appear.
10. Food Coloring: Pretty Hues, Harmful Dyes
Artificial food dyes, derived from petroleum, add pretty hues but bring unwelcome health concerns. Linked to hypersensitivity reactions, behavioral problems, and an increased risk of cancer 56 57 58, these additives, especially Red 40, Yellow 5, and Yellow 6, are best left off your plate.
11. Gluten / Wheat: Beyond Celiac Concerns
Gluten, a protein in wheat, rye, and barley, trigger inflammation and intestinal damage in those with celiac disease or non-celiac gluten sensitivity. This inflammation is linked to dysbiosis (an imbalance in the gut microbiota) and increased gut permeability, which can lead to the entry of harmful substances into the bloodstream and potentially contribute to neurodegenerative conditions 59. But here's the kicker: it's not just about gluten. Glyphosate exposure, common in wheat crops is an extreme contributor to health issues. Time to rethink that breadbasket.