Basic Steps toward a Healthier Life
After many conversations with people, I think I can accurately conclude that more people would embark on a healthy lifestyle journey if they really believed it was possible for them.
Here are some of the basic elements to getting started. Part I is called ELIMINATION:
1. Cut out or at least restrict your intake refined sugars and sugar based foods....
This includes not only sweets, but white foods such as white rice, white pasta, most cereals, soda, energy drinks, etc.
2. Eliminate unhealthy fats:
Bye bye to fast food, pizza delivery, fatty non-organic meats like bacon, double cheeseburgers, hot dogs, pulled pork BBQ, sausages, steak, dark poultry meat, etc.
Also, processed cheeses, coffee creamer, store bought eggs, cream cheese, large amounts of cheese, and large amounts of other dairy.
It took some time to find a good local meat source but they are out there so keep looking. It's one of the best ways to purchase meat. Look for local organic or at least all natural free range, grass fed meats....organic is best, but these others are a big step.....and then reduce the amount to 4-5 servings (3-4 oz max!) per week. 3 servings per week is even better but there may be a learning curve for cooking and for your family.
I won't even go into what your grocery store meat goes through before you purchase it, or what is in it and why it's dangerous. It's not just the fats -- it's what is in the fat, the way the animals were raised, what they have been injected with, what the growing conditions were like, how many pesticides,chemicals, and dead animals were in the animals feed supply....should I continue? (It is important to educate yourself on this topic. I recommend the following videos: Food Inc., Fresh, and Ingredients -- these videos will help you tremendously in the process of changing your meat habits).
3. Processed foods and chemicals:
More than 60% of the average American diet is comprised of processed foods, one of the primary reasons so many disseases are on the rise-- heart disease, obesity, diabetes, hypertension, ADHD, ADD, eczema, autoimmune disorders, autism, cancers, osteoporosis, infertility........should I continue?
Most of these diseases could be prevented or eradicated by removing all these "elimination foods" from our diets but this category is one of the worst because it is so addictive and we are so dependent upon its convenience.
Processed food are foods containing ingredients that were parts of food at one time but have undergone processing at high temperatures and with chemicals and other non-food ingredients added in. These include all white flours, white rice, white pasta, anything with ingredients that say: enriched flour, partially hydrogenated, soybean oil, lecithin, MSG, artificial flavors or colors, nitrates, sterols, glycerides, and the list goes on. Typically, it is the vast majority of the food on the inside aisles of your grocery store.
I use as a rule of thumb: if I cannot pronounce it and it has a long list of ingredients, I leave it at the store...this would include many of the items in the non-refrigerated sections of the grocery store.
4. Allergens:
This step is actually something I've worked on more recently and have seen wonderful results from.
There are several primary food allergens which commonly cause digestive issues as well as the retention of fluid and toxins in our fat cells:
wheat and dairy are the two biggest.....but corn products, also...mostly due to all the genetic engineering and processing these food categories have undergone in the last 50 years. 93% of US corn is genetically modified. Most people consider corn a vegetable but it's not...it's a starch and causes bloating and is stored as fat. It is also a key ingredient in numerous forms within most processed foods.
As a family, the only whole wheat we really have been consuming is organic whole wheat pastas, homemade organic, soaked whole wheat bread and baked goods, and Kashi non-GMO cereals......the rest of the family is still consuming these but in smaller amounts but since I was having some issues recovering physically from being pregnant and miscarrying, I decided to eliminate wheat....and WHOA!!!!!! What a difference!
As far as dairy, organic dairy products are the definite choice. The antibiotics, hormones, pesticides, and toxins in the cow and the cow's diet are stored in the fat cells....which is what we use to make dairy products from -- so you are essential getting a massive dose of toxins each time you consume them. However organic dairy is quite expensive so, at first, we just reduced the amount we consumed and consumed only fat free or mostly fat free dairy products.....although we switched from margarine to organic butter immediately. Now we purchase grass fed, raw milk, cheese, and yogurts from a local farmer -- totally unprocessed -- and we consume much smaller amounts than we used to .
It was amazing how much better my children tolerated dairy -- me, too. My oldest daughter was in the bathroom every time she ate pizza, ice cream, milk, or anything else cheesy. No longer. And, if we do go out for ice cream on occasion, she has no problem.
Replacing the bad with all good:
OK, so now that we have eliminated, you might ask what's left?
This is where we begin to replace the chemical laden, fat laden foods with whole foods and the wonderful earth's bounty God always intended for us.
1. Drink lots of filtered water.
Water, water, and more water...The single most important nutrient on earth. We can live a while without food but only a few days without water! Every living thing requires it for life.
As you begin to eliminate the nasty foods from your diet and replace them with living foods, your body will begin to detoxify. If you don't flush those toxins out with lots and lots of filtered water, they will overload your liver and will find ways to get out. Water, the great purifier, however will help flush them right out.
This was tough but we went cold turkey on this. We just got all the sodas, bottled juices, and other flavored and sugared drinks out of the house so if we were thirsty, we had to reach for water.
Water is the best way to get out the toxins leftover from years of eating poorly -- it is the best cleanser on earth and we need to consume lots of it. This was the most difficult change of all for me, personally. I drank diet soda and coffee. Period.
If I consumed a bottle of water every three months, it was miraculous.
It's still not my favorite, but I want to live long and strong and water is key to a healthy life.
2. Eat lots of fresh, raw fruit and vegetables, mostly organic. 9 Servings/day!
Who eats 9 servings of fresh raw fruit and veggies/day? I do now. However, when we got started 3 1/2 years ago, the number was more like 1-2/week...maybe.
I still struggled getting the amount I needed raw until I started juicing and making green smoothies. I have found lots of wonderful recipes, though, and juicing and smoothies really fill me up and destroy my cravings and overeating impulses.
Yep, I'd still rather have them cooked, like in a roast or braised for hours in oils....and I do eat cooked veggies. I just don't count those in my 9 servings --- they are over and above.
I will say that organic produce tastes WAAAY different than regular produce. There is so much more flavor. I can barely choke down a carrot if it's not organic -- it's missing the juice, the sweetness and depth of flavor. Organic apples are such a treat...
I think organic fruits and veggies are easier to find than they used to be and I really believe if you search, you'll find a great local source of organic or chemical free produce nearby inexpensively in season. Local markets are a great place to begin your search. Farmers can tell you of other farmers and before you know it, you'll have a beautiful list of where to find the best, least expensive, freshest living foods!
Not all produce must be organic. Be sure to check the blog for a list of the most important fruits and veggies to purchase organically.
Some great information on the importance of he micronutrients from plant based foods is wonderfully explained through:
Fat, Sick, and Nearly Dead (free viewing on their website)
Food Matters (I think you can view this on their site for $5 -- I watched it on Netflix)
3. Add whole grains to your diet where you formerly consumed simple carbohydrates.
This was an acquired taste but not we can't stand the taste of white flour/enriched flour breads, pastas, rice....they taste like glue....yuck! But we didn't feel that way at first.
It was more of a transition for the kids than for Tony and I. Now, I no longer consume whole wheat products either because of wheat belly and other digestive issues, but when purchasing whole grain products, read the label thoroughly. If it doesn't have a special seal on it that says 100% whole grain, it's not. Tons of $4-5 breads say whole grain and are made with enriched flour, triglycerides, nitrates, and other chemicals -- and are sold in the health food sections. BEWARE! This advertising fraud is why I started making my baked goods.
Also, most wheat products on the market are made from GMO grains -- that means genetically modified, highly chemically sprayed, etc. Be sure to learn about GMOs and why to avoid them. Here are some great videos available on Netflix or your library to easily explain it all: Food Inc., Fresh, Deconstructing Supper, Ingredients
Wheat causes us to retain fluid and store toxins in our cells...a phenomenon called wheat belly. That's why so many folks lose weight quickly when they cut wheat out. Wheat also is an acidic food and so causes inflammation throughout our bodies. I have had arthritic issues and digestive issues in the past so wheat is no longer a regular food on my personal plate...and when I consume it, I feel it immediately. I get bloated ASAP....yuck.
The best sources of whole grains are actually not from wheat, at all. They are your brown rice, quinoa, millet, amaranth, coconut flour, etc. Quinoa and spelt are quickly becoming my favorites.
4. Lastly, finding new alternate sources of protein and fats:
Whole foods are packed with protein. SO dies the myth that your protein must come from animals.....and even that we need so much of it. Some great alternatives are legumes (beans, chic peas, etc.), spirulina and other sea veggies, nuts, and seeds. This is a new venture for me so I will share as I go but I am amazed at how far a handful of raw cashews or a few almonds goes to satiate my appetite between meals!
I've also replaced most butter with coconut oil and olive oil. I consume plenty of milled flax seed and chia seed. Hummus and guacamole are regular inhabitants of my fridge shelves.
There you have it! The basics of a healthy diet that promotes a healthy weight, healing and restoration, energy, and mental clarity...to name a few! Enjoy!
Here are some of the basic elements to getting started. Part I is called ELIMINATION:
1. Cut out or at least restrict your intake refined sugars and sugar based foods....
This includes not only sweets, but white foods such as white rice, white pasta, most cereals, soda, energy drinks, etc.
2. Eliminate unhealthy fats:
Bye bye to fast food, pizza delivery, fatty non-organic meats like bacon, double cheeseburgers, hot dogs, pulled pork BBQ, sausages, steak, dark poultry meat, etc.
Also, processed cheeses, coffee creamer, store bought eggs, cream cheese, large amounts of cheese, and large amounts of other dairy.
It took some time to find a good local meat source but they are out there so keep looking. It's one of the best ways to purchase meat. Look for local organic or at least all natural free range, grass fed meats....organic is best, but these others are a big step.....and then reduce the amount to 4-5 servings (3-4 oz max!) per week. 3 servings per week is even better but there may be a learning curve for cooking and for your family.
I won't even go into what your grocery store meat goes through before you purchase it, or what is in it and why it's dangerous. It's not just the fats -- it's what is in the fat, the way the animals were raised, what they have been injected with, what the growing conditions were like, how many pesticides,chemicals, and dead animals were in the animals feed supply....should I continue? (It is important to educate yourself on this topic. I recommend the following videos: Food Inc., Fresh, and Ingredients -- these videos will help you tremendously in the process of changing your meat habits).
3. Processed foods and chemicals:
More than 60% of the average American diet is comprised of processed foods, one of the primary reasons so many disseases are on the rise-- heart disease, obesity, diabetes, hypertension, ADHD, ADD, eczema, autoimmune disorders, autism, cancers, osteoporosis, infertility........should I continue?
Most of these diseases could be prevented or eradicated by removing all these "elimination foods" from our diets but this category is one of the worst because it is so addictive and we are so dependent upon its convenience.
Processed food are foods containing ingredients that were parts of food at one time but have undergone processing at high temperatures and with chemicals and other non-food ingredients added in. These include all white flours, white rice, white pasta, anything with ingredients that say: enriched flour, partially hydrogenated, soybean oil, lecithin, MSG, artificial flavors or colors, nitrates, sterols, glycerides, and the list goes on. Typically, it is the vast majority of the food on the inside aisles of your grocery store.
I use as a rule of thumb: if I cannot pronounce it and it has a long list of ingredients, I leave it at the store...this would include many of the items in the non-refrigerated sections of the grocery store.
4. Allergens:
This step is actually something I've worked on more recently and have seen wonderful results from.
There are several primary food allergens which commonly cause digestive issues as well as the retention of fluid and toxins in our fat cells:
wheat and dairy are the two biggest.....but corn products, also...mostly due to all the genetic engineering and processing these food categories have undergone in the last 50 years. 93% of US corn is genetically modified. Most people consider corn a vegetable but it's not...it's a starch and causes bloating and is stored as fat. It is also a key ingredient in numerous forms within most processed foods.
As a family, the only whole wheat we really have been consuming is organic whole wheat pastas, homemade organic, soaked whole wheat bread and baked goods, and Kashi non-GMO cereals......the rest of the family is still consuming these but in smaller amounts but since I was having some issues recovering physically from being pregnant and miscarrying, I decided to eliminate wheat....and WHOA!!!!!! What a difference!
As far as dairy, organic dairy products are the definite choice. The antibiotics, hormones, pesticides, and toxins in the cow and the cow's diet are stored in the fat cells....which is what we use to make dairy products from -- so you are essential getting a massive dose of toxins each time you consume them. However organic dairy is quite expensive so, at first, we just reduced the amount we consumed and consumed only fat free or mostly fat free dairy products.....although we switched from margarine to organic butter immediately. Now we purchase grass fed, raw milk, cheese, and yogurts from a local farmer -- totally unprocessed -- and we consume much smaller amounts than we used to .
It was amazing how much better my children tolerated dairy -- me, too. My oldest daughter was in the bathroom every time she ate pizza, ice cream, milk, or anything else cheesy. No longer. And, if we do go out for ice cream on occasion, she has no problem.
Replacing the bad with all good:
OK, so now that we have eliminated, you might ask what's left?
This is where we begin to replace the chemical laden, fat laden foods with whole foods and the wonderful earth's bounty God always intended for us.
1. Drink lots of filtered water.
Water, water, and more water...The single most important nutrient on earth. We can live a while without food but only a few days without water! Every living thing requires it for life.
As you begin to eliminate the nasty foods from your diet and replace them with living foods, your body will begin to detoxify. If you don't flush those toxins out with lots and lots of filtered water, they will overload your liver and will find ways to get out. Water, the great purifier, however will help flush them right out.
This was tough but we went cold turkey on this. We just got all the sodas, bottled juices, and other flavored and sugared drinks out of the house so if we were thirsty, we had to reach for water.
Water is the best way to get out the toxins leftover from years of eating poorly -- it is the best cleanser on earth and we need to consume lots of it. This was the most difficult change of all for me, personally. I drank diet soda and coffee. Period.
If I consumed a bottle of water every three months, it was miraculous.
It's still not my favorite, but I want to live long and strong and water is key to a healthy life.
2. Eat lots of fresh, raw fruit and vegetables, mostly organic. 9 Servings/day!
Who eats 9 servings of fresh raw fruit and veggies/day? I do now. However, when we got started 3 1/2 years ago, the number was more like 1-2/week...maybe.
I still struggled getting the amount I needed raw until I started juicing and making green smoothies. I have found lots of wonderful recipes, though, and juicing and smoothies really fill me up and destroy my cravings and overeating impulses.
Yep, I'd still rather have them cooked, like in a roast or braised for hours in oils....and I do eat cooked veggies. I just don't count those in my 9 servings --- they are over and above.
I will say that organic produce tastes WAAAY different than regular produce. There is so much more flavor. I can barely choke down a carrot if it's not organic -- it's missing the juice, the sweetness and depth of flavor. Organic apples are such a treat...
I think organic fruits and veggies are easier to find than they used to be and I really believe if you search, you'll find a great local source of organic or chemical free produce nearby inexpensively in season. Local markets are a great place to begin your search. Farmers can tell you of other farmers and before you know it, you'll have a beautiful list of where to find the best, least expensive, freshest living foods!
Not all produce must be organic. Be sure to check the blog for a list of the most important fruits and veggies to purchase organically.
Some great information on the importance of he micronutrients from plant based foods is wonderfully explained through:
Fat, Sick, and Nearly Dead (free viewing on their website)
Food Matters (I think you can view this on their site for $5 -- I watched it on Netflix)
3. Add whole grains to your diet where you formerly consumed simple carbohydrates.
This was an acquired taste but not we can't stand the taste of white flour/enriched flour breads, pastas, rice....they taste like glue....yuck! But we didn't feel that way at first.
It was more of a transition for the kids than for Tony and I. Now, I no longer consume whole wheat products either because of wheat belly and other digestive issues, but when purchasing whole grain products, read the label thoroughly. If it doesn't have a special seal on it that says 100% whole grain, it's not. Tons of $4-5 breads say whole grain and are made with enriched flour, triglycerides, nitrates, and other chemicals -- and are sold in the health food sections. BEWARE! This advertising fraud is why I started making my baked goods.
Also, most wheat products on the market are made from GMO grains -- that means genetically modified, highly chemically sprayed, etc. Be sure to learn about GMOs and why to avoid them. Here are some great videos available on Netflix or your library to easily explain it all: Food Inc., Fresh, Deconstructing Supper, Ingredients
Wheat causes us to retain fluid and store toxins in our cells...a phenomenon called wheat belly. That's why so many folks lose weight quickly when they cut wheat out. Wheat also is an acidic food and so causes inflammation throughout our bodies. I have had arthritic issues and digestive issues in the past so wheat is no longer a regular food on my personal plate...and when I consume it, I feel it immediately. I get bloated ASAP....yuck.
The best sources of whole grains are actually not from wheat, at all. They are your brown rice, quinoa, millet, amaranth, coconut flour, etc. Quinoa and spelt are quickly becoming my favorites.
4. Lastly, finding new alternate sources of protein and fats:
Whole foods are packed with protein. SO dies the myth that your protein must come from animals.....and even that we need so much of it. Some great alternatives are legumes (beans, chic peas, etc.), spirulina and other sea veggies, nuts, and seeds. This is a new venture for me so I will share as I go but I am amazed at how far a handful of raw cashews or a few almonds goes to satiate my appetite between meals!
I've also replaced most butter with coconut oil and olive oil. I consume plenty of milled flax seed and chia seed. Hummus and guacamole are regular inhabitants of my fridge shelves.
There you have it! The basics of a healthy diet that promotes a healthy weight, healing and restoration, energy, and mental clarity...to name a few! Enjoy!
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