7 Easy Steps to Improve Your Health With Nutrition

March is Nutrition Month

"Let thy food be thy medicine and thy medicine be thy food"

Hippocrates

That famous quote from the "father of medicine" is around 2500 years old and was acknowledged as fact for a long time. Today, unfortunately, many still think turning to pharmaceutical drugs is the most reliable way to treat illness. 

Food as Medicine

 

"Food Matters" is an 80-minute fast-paced educative documentary on the basics of good health, which is the only way to prevent disease from occurring in the first place.  The film presents powerful evidence in support of ancient wisdom that regards food as medicine and offers practical solutions to the current health crisis.

For anyone interested in good health, this film is an eye opener and a must watch in my opinion.

 

Are you suffering from any of these ailments? 

If so your body is likely reacting to poor nutrition.  

• Allergies
• High Blood pressure
• High Cholesterol
• Skin problems
• Weight problems
• Chronic disease such as Heart disease, diabetes, arthritis or cancer
• Fatigue
• Head aches
• Digestive issues such as constipation, IBS, Acid reflux

The old saying "You are what you eat" and more importantly "You are what you absorb" is absolutely true. If you're looking for better health and well-being you don't need diets and specialty foods. Just start with these easy steps.

7 Easy Steps to Improve Your Health with Nutrition

 

Step 1: Reduce or eliminate wheat and gluten

Gluten is a protein in wheat which can cause intolerance to wheat products and if you are "sensitive" the signs can be hard to detect but can cause many other health problems throughout the body. 

Safer options are Organic rice, corn, buckwheat and millet.  Quinoa is a wonderful alternative as well as amaranth.

Step 2: Try eating at least one-third of your food uncooked.

Cooking and processing foods can destroy the micronutrients in foods by altering their shape and chemical composition.  This in turn produces malnutrition/nutrient deficiencies and is one reason many people cannot lose weight because it leads to overeating.

Daily vegetable juicing or smoothies are an easy way to consume more raw veggies daily. 



Step 3: Eat more vegetables.

Almost everyone would benefit from eating more vegetables within the allowances of your nutritional type http://nutritionaltyping.mercola.com/ and your biochemical individuality. An Eskimo, for example, can't eat as many vegetables as a Peruvian Indian can.  They would feel poorly and likely develop an insatiable appetite with cravings for sweets etc.

Step 4: Make sure your vegetables are fresh.
If you can't get organic vegetables, you can soak them in a sink of cold water with 4-8 ounces of distilled vinegar for 30 minutes.

Step 5: Limit sugar and fructose - this is crucial.
There is much evidence that excessive sugars in all forms especially fructose is the primary factor causing not only obesity but also most chronic and lethal diseases.  Try to limit total, daily consumption to 15-25 grams.

Step 6: Avoid Artificial Sweeteners.
Although all types of sugars are best avoided none are as bad or toxic as artificial sweeteners. 
If you are healthy some tasty, low glycemic sweeteners you can use are coconut sugar, Stevia, Xylitol or a little pure Maple syrup.

Step 7: Drink more water.
Water is essential for survival. While you could survive for months without food you wouldn't last more that a few days without water because everyday you lose some through urine and sweating.
How much do you need? Using thirst as a guide is one way to ensure you get enough.  Of course if it's hot out or dry or you've been exercising or active you will require more. 

If you know someone who would appreciate and benefit from this article please share.


This article is adapted from Dr. Mercola http://www.mercola.com/nutritionplan/index.htm 

This information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information. Michelle encourages you to make your own health care decisions based on your own research and with a qualified health care professional.



Why are Healthy Eating Habits so Important for Children?

 

The early years of life characterizes a time of rapid development at which time your child’s language, cognitive, social and motor skills are being developed. 

During the first three years of life, the brain is also growing at its fastest rate and this represents a critical window of development where proper nutrition is vital.

In 2010 a study revealed just how much of an impact poor nutrition can have on your kids IQ. Those who ate a mainly processed food diet at age 3 had lower scores by age 8.5.  Those eating healthier diets experienced higher IQ scores. 

This is not the only health risk your child can face if they eat a diet of mainly processed foods and snacks.  A poor diet can set the stage for obesity, asthma, eczema and allergies, behavioral problems – from hyperactivity to aggression – as well as inflammatory conditions and autoimmune diseases.  Many of the top diseases are diet related including cancer.

Conventional diet and health recommendations are grossly flawed – a diet too high in carbs and poor-quality proteins and too low in healthy fats.  The source of calories as opposed to counting calories is also more important. 

A healthy diet is based on fresh whole, preferably organic foods and foods that have been minimally processed. 

Here are some ways to encourage your children to eat healthy.

·         First and foremost children learn from example – if you eat well, they’ll eat well.

·         You can offer a couple different vegetables at meals and fruit at snack time.  Kids like to choose.

·         Make vegetables and fruit fun.  Cut them into shapes or make a happy face

·         Remember that raw, fresh and frozen all add up.  If your child won’t eat cooked veggies try them raw

·         Add vegetables to homemade soups, stews and stir fry’s. 

·         Go easy on fruit juices.  They’re full of sugar and calories and fills kids up.  Portions should be small (3 to 4oz). 

·         Use a blender to make smoothies and add frozen, organic fruit and Greek yogurt. The magic bullet or similar all come with handy recipe books.

·         Create your own trail mix with nuts, seeds, oatmeal and dried fruit such as raisins, figs or apricots – go easy on these though as they contain much sugar

·         Teach your older kids how to make their own smoothies using milk, organic soy milk (Silk is great), or almond milk, frozen organic fruit, organic Greek yogurt and a good quality New Zealand whey protein powder.  Smoothies are especially good for teens that don’t eat breakfast as they contain a lot of nutrition and will keep them full.

For more information on how to give your child every chance at optimal health and to reduce the risk of many childhood illnesses including cancer contact michelle@nuhealings.com or visit www.nuhealings.com

 

Excerpts taken from Mercola.com and cancer.ca

Feeling Tired and Irritable?

There’s a one in 4 Chance you Suffer from This Disease

 

 Type 2 diabetes, which involves loss of insulin and leptin sensitivity, is easily preventable and nearly 100 % reversible without drugs but most diabetics have no clue how to reverse it and many don’t even realize they can. 

There is a vast amount of misinformation circulating from apparently knowledgeable sources about this epidemic disease and much of what you’ve probably heard may be incorrect.

Diabetes rates are climbing out of control in both adults, and now children, and one in four are

either diabetic or pre-diabetic. 

One of the primary causes behind obesity and type 2 diabetes is excessive fructose in the diet, which negatively affects your leptin, insulin, triglycerides and ghrelin; the” hunger hormone”.

Unfortunately, many diabetes drugs don’t address the underlying problem and many can have dangerous side effects.  Some are linked to increased risk of heart attack and higher risk of cardiovascular death compared to other treatments.

 

Lifestyle factors that help prevent insulin resistance and type 2 diabetes include:

Exercise – is an absolutely essential factor and without it you’re very unlikely to get this disease under control. It is one of the fastest ways to lower insulin and leptin resistance.  

Avoid fructose and grains – Eliminate all breads, pasta, cereals, rice, potatoes and corn

Consume more vegetables - especially raw, and moderate fruit as these contain fructose as well. 

Optimize vitamin D levels – optimizing vitamin D levels treats type 2 diabetes.  You’ll need to do this by exposing a large amount of your skin to (suitable amounts of sunshine) on a regular basis, year round.  If you can’t do this you will most likely need anywhere from 5 to 20,000 IU of oral vitamin D3 per day.

Probiotics – Your gut is full of good and bad bacteria.  Many studies have shown that obese people have different intestinal bacteria than lean people.  You need more good bacteria for a stronger immune system and for better bodily function overall.

 

Symptoms of diabetes include:

Excessive thirst, Extreme hunger (even after eating), Increased fatigue, Irritability, Blurred vision and Unusual weight gain or loss to mention a few.

 

For more information please contact Michelle at www.nuhealings.com