We tend to forget that healthy water and clean foods are not just the foundation of health, but also more powerful than the medicines we take to stay well. However, the quality of what we consume is equally crucial. If you build a healthy base using simple items like fitness and nutrition the body will be healthy.


1. The most important, yet inexpensive thing you could do for your body every day is drink good quality pure water, with ideally a the PH at or below 7.0.

2. Drink at least 50% of your body weight in ounces every day; more if you exercise or if you live in a hot climate.

3. Eat organic foods as much as you can. They have higher levels of nutrients, antioxidants and more disease-fighting phytochemicals and are free from harmful pesticides, herbicides and fungicides.

4. Eat 4-9 servings of fruit and vegetables per day. fruit and vegetable vitamins Select the fruits and vegetables that are colored differently to ensure you get the most amount of vitamins and minerals you can.

5. Try eating more raw vegetables than cooked because they are rich in required enzymes.

6. If you do consume meat purchase only organic meat from grass-fed animals and it is not only free of hormones and antibiotics but is also much more leaner and has a different nutritional composition than meat raised for commercial consumption. It is high in antioxidants Omega 3 fatty acids and lower in the proinflammatory Omega 6. It also contains a higher quantity of the healthy CLA (conjugated with linoleic acid). CLA is an antioxidant that has potent anti-cancer properties. It is able to reduce the risk of suffering from cardiovascular disease and combat inflammation. It also helps reduce body fat and boosts the amount of lean muscle mass. Meat and dairy products derived from grass-fed animals have 300% to 500 percent more CLA than cattle fed the standard diet of grain and hay.

7. Try other healthy lean meats like buffalo and ostrich.

8. Eat only organic free-range poultry and eggs.

9. If you do consume dairy, make sure it is organic , and most importantly, it is raw, this means that it has not been pasteurized, or homogenized. It is free from antibiotics, and contains it contains hRGH (recombinant human growth hormone) and contains more vitamins and the enzymes are not destroyed by these processes. It is also well tolerated by people who are lactose intolerant. In California you can purchase organic fresh milk and cream the immune-building colostrum, kefir butter and cheddar cheese from Organic Pastures.

10. Include organic nuts and seeds to your food plan. Try to eat them raw as roasting at high temperatures oxidizes them, makes them rancid and removes the antioxidants. Nuts are an excellent source of fiber, protein, vitamin B and folic acid, calcium, iron, zinc and antioxidants selenium and Vitamin E.

11. Make a variety of beans as a staple of your diet as they are packed with protein, fiber and antioxidants.

12. Consume only whole grains, not ground, processed or bleached. They are also fortified with synthetic minerals and vitamins, etc. When foods are fortified you are aware that all their original nutritional value has been removed in the refining process.

13. Don’t solely depend on wheat for your primary grain source. Wheat has the highest glycemic index of all grains and many people are sensitive to wheat. Try other grains like buckwheat, oats, quinoa brown rice, barley Teff, spelt and rye triticale, amaranth millet.

14. Limit your caffeine intake. It causes exhaustion of the adrenal glands. Your body is having a more difficult and harder time producing enough cortisol needed to get you up each day and keep you awake during the hours you require to feel awake. It disturbs your normal cortisol production.

15. If you drink coffee for its flavor and aroma you should switch to coffee that is that is decaffeinated with the Swiss Water Process – the only method that leaves 0.01 percent caffeine.

16. Drink only organic coffee. Non-organic coffee is one of the most chemically processed food product around the globe.

17. Avoid trans fats at any price. (This includes fried foods made by restaurants or on the market). They reduce HDL (high density lipoprotein, the”good guys”) and increase LDL (low density lipoprotein, the bad guy) as well as have been found to contribute to heart disease.

18. Choose only good fats: cold-pressed olive oil nut oils seed oils, high-oleic canola oil, avocado oil coconut oil that is organic. (Coconut oil has been greatly mistakenly portrayed as a fat that is harmful and even though it’s saturated it is not a source of cholesterol as it isn’t from animals. It is extremely potent in anti-bacterial, anti-viral and anti-microbial characteristics due to its high percentage of lauric acids. The only other rich source that it has is milk. Organic virgin coconut oil is slowly being acknowledged by medical professionals as a powerful tool against immune disorders and is frequently utilized for medicinal purposes by many hospitals. Two excellent books on the subject are written by one the top cholesterol researchers around the globe, Dr. Mary Enig: ” Know Your Fats A Complete Guide to Understand the Nutritional Value of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose fat” (Hudson Street Press, the month of January, 2005). If you’re using butter, a saturated fat, make sure you make sure you use organic butter made produced by grass-fed cows. It is NOT as unhealthy as we once believed.

19. If you cook with fats in high temperatures, make sure you use oils that have a long shelf life and do not result in the formation of free radicals. Saturated fats are actually best for cooking with high temperatures as they are very stable. Vegetable oils are not an option that is healthy to use for this purpose. The best cooking fats at high temperatures include butter, ghee and coconut oil, duck fat palm oil, avocado and palm oil.

20. Limit the consumption of sugar from your food. That includes anything with sugar in it (sodas, fruit yogurt, crackers, cereals, tomatoes sauces that are commercially made, Ketchup, etc.). One teaspoon of sugar been found to reduce your immune system for up to 4 hours!

21. Consume more alkaline food (fruits and vegetables) to help balance the acidity of your diet especially if you follow an SAD diet (Standard American Diet) that is heavily processed and brimming with acidifying food items like dairy, meat, grains and dairy.

22. Avoid any soda drinks or carbonated beverages since they’re all acidic.

23. Avoid alcohol to the maximum extent possible – it is not only very calorific, but it also hinders the body’s ability for burning fat because the liver has to detoxify and process it first. Alcohol is also among the strongest causes of gut inflammation.

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