In our fast-paced lives we often overlook the importance of balanced, healthy nutrition. Vitamins, minerals, fats, proteins, etc are all crucial for our bodies to function optimally. Nutritional deficiencies are often the beginning of an eventual breakdown of whole body systems.
Compare your body to a brilliantly designed, high-tech engine. Without high-quality oils and fuel the engine will start to sputter and malfunction leading to an eventual breakdown.
Diet/Health Tips
Unfortunately, there is so much conflicting information out there as to what foods are truly best for our bodies. Many of the traditional foods that kept our ancestors healthy have been replaced with highly processed, chemical-laden pseudo foods that lack nutritious value and are actually harmful to our bodies.
Our goal is to help you to rediscover those delicious, healthy foods. We want to give you the tools that allow you to provide the most nourishing foods to your family – even when life gets hectic and crazy. Schedule your appointment with one of our trained diet counselors and let foods become your medicine.
Here are some wonderful tips on how you can embark on a healthier diet…today!
BASIC NUTRITION GUIDELINES
- Eat every 3-4 hours in order to avoid blood sugar spikes
- Eat about 1500 calories – adjust to activity level and lifestyle
- Avoid all sugars (corn syrup, brown sugar, etc) – USE STEVIA ONLY
- Eliminate all artificial sweeteners (Splenda, Aspartame, Equal, etc) – they cause weight gain and affect your brain chemistry
- Eat grains sparingly
Eat sprouted grain breads (Ezekiel, Alvarado Bakery, etc) or Sourdough breads only – These grains have been soaked or fermented, which will make them easier for us to digest.
When making your own breakfast porridge, soak all grains (steel-cut oats, millet, quinoa, etc) overnight in order to lower mineral-depleting phytic acid and to increase enzymes that aid digestion.
Instructions: Use 1:1 ratio of water and grain – add 1 Tablespoon of lemon juice or vinegar, cover and leave at room temperature. Cooking time will be substantially reduced. Use coconut milk, butter, yogurt, cinnamon, vanilla, etc for a delicious breakfast treat.
- Avoid chips and crackers - they have been cooked in vegetable oils (Canola, Sunflower, etc.) which are very unstable poly-unsaturated fats. Heat will turn them into dangerous Free Radicals. They stiffen cell membranes, cause wrinkles and aging and deposit in arteries.
- Eat about 0.5 – 0.75 grams of protein per pound of body weight
Chose from poultry, fresh wild fish, meats, eggs, dairy (preferably raw/unpasteurized) or protein shakes. You can have 25-50g of protein per day from protein shakes.
Protein Content Guideline:
- Animal Foods (grass-fed beef, buffalo, poultry, fresh wild fish, etc): 3 oz = about 25g of protein
- Dairy: Milk (unpasteurized preferred), Yogurt (organic, whole), Kefir, Buttermilk, cheese, etc: 1 cup/1 oz = 7-13 g of protein
- Protein shake (protein content varies) -a great alternative for people with Protein Malabsorption
- Eggs: 2 – 3 whole eggs = 12 – 18g of protein
- Eat healthy oils and fats - Eliminate Margarine, Crisco, butter substitutes (spreads) and other trans-fats/hydrogenated oils, as well as ALL VEGETABLE OILS (except olive oil).
Use:
Butter or Ghee (clarified butter without milk solids) – great for cooking and sauteing
Extra-virgin Olive Oil – can be used for cooking or in dressings – use small amounts.
Cold-pressed Sesame Oil – consume in small amounts
Cold-pressed Flax Oil – consume in small amounts
Palm Oil – wonderful high temperature oil; use for cooking and baking
Coconut Oil – great high-temperature oil, wonderful for cooking and baking – the body does not store coconut oil as fat but uses it for energy; it has many other fantastic health benefits!
- Limit fruit intake to 1-2 fruit per day – though healthier than white sugar, it is still sugar
- Eat nuts sparingly – are mostly mono-unsaturated fats which can quickly lead to weight gain
- Eat raw (unpasteurized) milk and dairy products (if available) – these products are very high in beneficial nutrients and enzymes, which are destroyed during the pasteurization process. Raw cheeses are usually available at healthfood stores.
Some states (California, New Mexico, and others) allow the sale of raw milk in grocery stores; in other states raw milk is only sold through cow-share programs. To find out where raw milk/milk products are available in your state, go to www.realmilk.com.
