Healthy Living Nutrition

SUPPLEMENTS

Multivitamin (NOT CENTRUM)

*2-3/day

Vitamin D (4000-8000 IU/day)

Fish oil (1-3g/day)

Magnesium (1000 g/day)

Calcium (1000 g/day)

Probiotics (acidophilus/bifidus)

GENERAL GUIDELINES

  • Eat Vegetables, Lean Meats, and Fruit
  • Do away with processed carbs such as sugar, high fructose corn syrup,  bread, pasta, and white flour products
  • Stay away from foods high in unhealthy fat (ex. french fries, margarine, ranch dressing, & vegetable oil), basically all fast food
  • When eating carbs (especially sugar) eat them earlier in the day before 6, and replace them with veggies and healthy fats in evening
  • NO artificial sweeteners
  • Know food combining principles, don’t eat lots of carbs, proteins, and fats together
  • Find out your metabolic type (www.mercola.com)
  • Read Food Labels: know what is going into your body
  • Drink lots of clean water (spring and reverse osmosis water)
  • Spread Out meals (4-7 small meals a day)

HEALTHIEST FOODS

Lean Meats / Protein

Fish:  Wild Salmon & sardines are great

Eggs (omega-3)

Chicken and Turkey (free-range)

Beef, Lamb, & Bison (grass fed is best)

Raw grass fed goat & cow dairy

Protein Powders (without artificial sweeteners)

Nuts / Fats

Almonds                    Coconut                     Cashews

Walnuts                     Avocado                    Macadamia

Flaxseed                    Olives                                    Pecans

Fruits

ALL FRESH FRUIT, be careful of to much sugar intake with fruits

Great:

Granny Smith Apples          Blueberries                Lemon/Lime

Pears                                      Cherries                     Raspberries

Grapefruit                             Strawberries              Tomatoes

Vegetables

ALL VEGETABLES

Great:

Broccoli                      Sprouts                      Celery

Spinach                      Cabbage                     Onions

Asparagus                 Eggplant                    Mushrooms

Cauliflower               Peppers                     Green Lettuces

Complex Carbs / Starches

These are best to have earlier in the day and in smaller portions, substitute veggies later

O.K.

Sweet Potatoes

Brown Rice, Jasmine, Basmati

Grains  (unrefined): Oats, Quinoa, Buckwheat

Squash, Zucchini, Peas, Carrots

Try To Avoid

Whole Grain Bread

Potatoes

Bad

White Rice

White Bread

White Pasta

Oils

Best is cold pressed

Extra Virgin Olive Oil (best for salads)

Coconut Oil (best for cooking)

Avocado Oil (great for homemade mayonnaise)

Dressings

In general dressings are loaded in saturated fats and sugar, use sparingly, here are some good choices: look for dressings w/ olive oil

Olive Oil, olive juice, greek seasoning

Olive Oil, balsamic vinegar, Italian seasoning

Salsa

Mustard

Seasonings

Sea Salt                                   Oregano                     Cinnamon      Turmeric

Garlic                                     Pepper                       Vanilla          red pepper

Onion                                     Lemon                        (other natural seasonings)

Sweeteners

*Stevia, natural no calorie sweetner

Xylitol

Almond butter, replaces peanut butter

Almond milk/Coconut milk, replace pasteurized cows milk

Fruits are great sweeteners

Alcohol

These drinks are O.K. in small amounts like 1 or 2, but consuming in excess causes inflammation: these drinks are high in bio-flavanoids which combat free radicals

Red Wine

Stouts: Guinness

SPICES/HERBS TO COOK WITH (ALL ANTI-INFLAMMATORY):

Ginger

Turmeric

Garlic

Red chili

Fennel

Oregano

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