all bodies must have fat
Healthy sources of fat include avocado, coconut, grape seed, sesame, or olive oils
limit saturated fats
Saturated fats are those that come from animal sources.
limit coffee & carbonated beverages
- Enriched flour
- Tap water or Bottled water
- Margarine or anything "Low Fat"
- Limit saturated fats
- Iceberg Lettuce
- Conventional Eggs
- Conventional Milk
- Conventional Coffee
- Hydrogenated or Vegetable Oil
- Genetically modified foods
- Conventionally raised produce (see EWG's "Dirty Dozen")
- Whole Grains or Sprouted Grains
- Filtered water (always)
- Raw sugar, fructose, or stevia
- Eat real things in moderation
- Increase healthy, organic proteins: nuts, lean meats, beans
- Dark organic leafy greens
- Organic or Free-range Eggs
- Organic Milk (drink in moderation)
- Organic Coffee (especially decaffeinated)
- Olive, flax, avocado, coconut, grape seed, or sesame oils
- Organic Produce
The point of all of this is to decrease inflammation in the body (by maintaining a Low Glycemic index (aka blood sugar level), for more information I recommend Dr. Shari Leibermans book, "Dare to Loose"). Inflammation is believed to be the precursor to aging and disease via cellular breakdown and mutation. When you avoid foods that are synthetic (Ex: "fat free", hormones, chemicals) you also avoid the inflammatory conditions your body creates under this digestive strain. In this way, food can be looked upon as medicine– preventative and rejuvenating.
My philosophy is "Moderation in all things". Doing a few simple things in a few areas creates a healthy balance and overall harmony to one's quality of life. I try to stick to the Eat! category (listed above) 80% of the time. I live in a small town and all of these products can be purchased at my local grocery store. I pay about a dollar more per item. This is an incredibly high yielding investment, when you consider the quality. The biggest component to this philosophy is to minimize toxins by buying Organic and yet having it be a very easy transition and simple to use. The flavor is so much better also!
The latest research I have seen says that a woman needs 45 minutes of exercise (non-work related) 3x per week. A man needs 20-25 minutes of exercise 3x per week. Weight bearing exercise is important for bone health. Muscle determines Metabolism. That is why men tend to need less exercise because they tend to have more muscle mass than women.
Final note on Food Combing. Eat as much raw food as you can. This is great, but, limited in availability in our northern climate. Food Combing very simply put, deals with what foods you eat together. Fruits and Vegetables cannot be digested at the same time. Basically, whatever you eat first is what your body will deal with. In theory, the rest is undigested materials left to clog up your system.
So here's a simple way to look at it: Don't eat fruits and veggies at the same time (30-45 minutes apart). In fact, fruit should always be eaten alone. Melon not mixed with other fruit; the same goes for citrus fruit. Tomatoes and Avocados can be eaten any time with fruits or veggies. Nuts and other protein sources go well with veggies. For more information about eating raw and food combing check out the cookbook, "Raw".
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