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How to Become Healthy & Remain Healthy

 

smiling young girl holding a big slice of watermelon on a sunny day

Eating healthy makes you healthy. But what is exactly healthy food?

 

 

Simple and easy yet very effective!

 In any case, (for people with allergies also)  make sure to: 


Eat a variety of fruits, vegetables, grains, nuts, and beans each day. This will get most of the vitamins and minerals needed. There are some we should be careful about such as vitamin D, limited in all foods, and B12 which is not found in plant foods. The best way to get Vitamin D is sunshine and B 12 is from fortified foods, eggs, and other animal products. Calcium is also an important mineral we should be sure to get enough of. Calcium is found in dairy products, tofu, almonds, sesame seeds, and green leafy vegetables. 

Serving sizes: Each diet, program, and government has their own definition of a serving size. A good rule of thumb to follow is: The size of your closed fist equals one to two servings. If it is a light food - like salad your fist is one serving. If it is dense or rich, like nuts, it is two servings. And if prepackaged, consult the label. Thus one small apple for a petite lady is one serving, while a large apple for that Air Force buddy is more appropriate. 

  1. Eat plenty of fresh fruits and vegetables, 3 to 5 servings each, pick one kind per meal. I.e. 2 apples and 1 banana for breakfast, and a large salad with carrot sticks for lunch. The body digests food much better if you keep fruit and veggies in separate meals. Change the variety each day to incorporate all the nutrients you need. 
  2. Add your 2 to 3 servings of grains and starches, again don’t live on wheat and potatoes. Try quinoa, rice, millet, rye, buckwheat, kamut, tapioca, etc.
  3.  Plus your protein rich food such as a handful of nuts, topped off with ground flax on your salad to get those omega 3’s and other essential nutrients.

 Books I strongly recommend are: 

“Proof Positive” by Neil Nedley, MD. 

“Understanding Nutrition '' by Eleanor Noss Whitney and Sharon Rady Rolfes, Wadsworth, Cengage Learning. This is a textbook for college level nutrition, look for the latest edition. This one book is like a 45 hour min course, giving you almost twice the nutrition information as the average doctor, no joke!


For vegan and vegetarian nutrition: 

“Becoming Vegan” by Brenda Davis, RD, and Vesanto Melinda, MS, RD. 


* REMEMBER : Nutrition is only one aspect of health. To really fight disease and live a long prosperous life, use these tips —---> • Moderate, regular physical activity • Engagement in spirituality/religion  or Life purpose and serving others • Engagement in a family life and social life • Moderate calorie intake, self-control needed • Plant-based diet with a variety of fruits and veggies, nuts and beans. • Avoiding toxins such as pesticides & chemicals found in no organic foods/vegetables/fruits and salads. Avoid cigarettes. Moderate or no alcohol at all if possible. Little coffee too as it dehydrates your body.

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