Healthy Diet 101 January 25 2016
From time to time I've been asked by my viewers, "How can I improve my health? What type of food should I eat?" First, I must tell you I am not a nutritionist. My knowledge on this topic was collected from years of research, personal experience, and keeping up on news in the health world. I helped my family and friends improve their health through food and supplements. Basically, if you eat the right type of food, it can do wonders for your health.
There's many types of diets out there, and they all may seem confusing to someone who is unfamiliar with this subject. That's why I rather focus on explaining about nutrition and food, not types of diets.
Our body is much like a car. It requires fuel to run. If you filled your car with low grade gas, it will run, but it won't run as smoothly, and efficiently. Whereas filling your car with premium gas, it will run smoother, have more power, and gets better mileage. It's the same with our body. If you eat food that is poor in nutrition, your body will function, but not at the maximum capacity. At times you may feel sluggish afterwards too. In contrast, if you had a well balanced, nutrient dense meal, you will have more energy, complexion will improve, your overall health will start feeling better.
Here's some healthy food suggestions I'd like to share with you. If you are new to this journey, below is a list of foods that I hope will inspire you to begin eating healthier.
|Food to Avoid
||Food to Eat
||White bread, white pasta, white rice, white vermicelli||
Whole wheat, spelt, multi-grain, sprouted grains, brown rice, Basmati rice, millet, quinoa, barley, oat meal
White flour aka All Purpose Flour, or Enriched Flour are mostly found in most food such as cookies, cakes, breads, pastas. White rice often are served in Asian dishes. These are low nutrition and high in starch, which turns into sugar in your body. Avoid intake of flour and rice that are white.
Below "Food to Eat" section are grains that have more nutrition, fiber and won't spike blood sugar as quickly.
|Starch Vegetables||Russet potatoes, white corn||
Blue/purple potato, red potato, gold potato, sweet potato, pumpkin, squash
All potatoes are high in carbohydrates, which turn into sugar for the body to use. When selecting starch vegetable, choose ones with deep pigment inside. These will offer more nutrients, minerals, and fiber.
Pumpkin, squash, sweet potato have lower carbohydrates and higher nutrition.
|Protein||Red meat: beef, farmed salmon, tuna||
Beans, organic soy, organic peanuts, nuts, plain yogurt, eggs, lean poultry, turkey, wild-caught salmon
Limit your intake of red meat, it can led to many health problems.
Generally, farmed salmon are raised with poor diet, lack of exercise, and live in contaminated water. Wild caught get more exercise, fresh diet, and fewer toxins from chemicals that some farms have.
Farmed and wild salmon have levels of mercury, but not as high compared to larger fish such as Tuna and shark. Mercury can cause multiple issues such as nervous system, immune system, digestion, organs. Mercury does not leave the body once it enters so choose your fish carefully, and limit the amount you consume unless you know it is from a clean source.
|Leaf Greens||Sprouts, microgreens, Gynura Procumbens, Ashitaba, dandelion, kale, spinach, arugula||
When plants are at the sprouting or microgreen stage, they make all the nutrients in the seed available and easy for our body to absorb. That's why these tiny ones have many times more nutrients than full grown plants.
Gynura Procumbens and Ashitaba are slowly getting recognized in America for their beneficial properties that many other vegetables do not have. Their properties can help improve health of blood sugar, blood pressure, cholesterol levels. Watch the video below to learn more about these amazing greens.
When choosing leafy greens, eat the dark greens instead of ice berg lettuce. The green chlorophyll can boost your immunity, and promote overall wellness.
|Sweeteners||corn syrup, beet sugar, agave, white sugar, artificial sweeteners||Honey, raw cane sugar, maple syrup||It's best to eat foods that are least processed or refined as possible. Honey, raw cane sugar, maple syrup have slightly more nutrients than processed sugars in the "Food to Avoid" list. However, if you are a diabetic, it's best to avoid cane sugar and maple syrup, and all processed sugars.|
|Oils||Corn oil, vegetable oil, canola oil, soy oil||Unrefined coconut oil, sunflower oil, safflower oil, olive oil, sesame oil||Limit consumption of fried foods. Occasionally lightly pan frying, roasting at 400F or lower are healthier alternative to deep frying.|
|Fats||Lard, shortening, hydrogenated oil, margarine||avocado, coconut meat, coconut cream, nuts, organic peanut butter, high quality butter, high quality fish oil||
Good fats can promote heart, brain, joint health, especially fats of avocado and coconuts. Bad fats can increase risk of cancer, cardiovascular disease, and other ailments.
Choose butter from cows that's grass fed.
Choose Omega 3 fish oil that has gone through process of eliminating mercury and other heavy metals. This supplement can promote healthy joints and heart.
|Dressings||Thousand Island, Ranch, seasonings||
Italian dressing: Olive oil, raw vinegar.
Creamy dressing: Tahini, olive oil, lemon juice
Asian dressing: Sesame oil, organic soy sauce, honey, ginger (fresh or powder), garlic (minced or powder)
Seasonings usually contain some form of MSG.
Store bought salad dressings often contain preservatives, unhealthy oils, high about of salt or sugar. It's quick and easy to make your own to enjoy.
|Beverages||Soda, diet soda||Mineral water, pure juices, smoothies, herbal tea: chamomile, lavender, rose hip, hibiscus, mint, dandelion root, rooibos,||
You can control what goes in your juice and smoothie if you make it. Add greens and fruits to make vitamin, mineral, antioxidant rich drink to enjoy. For diabetics, drink beverages that have more greens than fruits. Gynura procumbens, cucumbers, spinach are my favorite greens to add in smoothies. These greens have a neutral taste compared to other greens. Greens will give you more energy also.
If purchasing your juice, always read ingredients list. Look for juice without sugar or corn syrup added. Certain juices such as pineapple, citrus, or berries goes well with mineral water. It's kind of like having a fruity soda!
Some herbal teas some have calming effect, and can replenish your body with minerals. It's a great way to end the night since herbal tea does not contain caffeine.
|Antioxidants||Processed food, junk food||Blue berry, cranberry, raspberry, acai, beets, dark leafy greens||Antioxidants have anti-aging effect. Each color is made up of a different kind of antioxidant property so it's good to include a rainbow of colors in your diet! The more vibrant your food looks, the more vibrant you will feel.|
|Snacks||Chips, candies, cookies||Nuts, pumpkin seeds, sunflower seeds, kale chips, dark chocolate with very low sugar||Nuts and seeds are very nutritious and contains healthy fats. You can roast nuts and seeds, add flavor and spices. You can blend cashews or almonds to make a dipping sauce. There's many simple recipes out there to explore.|
The chart above is a general guide. As you learn more about food, and how your body feels with certain kind -- slowly you can adjust your diet to better suit you. Be sure to consult with your physician, especially if you are on medications. Certain medications do not allow high intake of vitamin K, for example.
General rule of thumb is to include more raw foods in your diet. Start by eating a salad a day, or having a side of fresh, raw vegetables with your meals. These very small changes can make a big impact on your health.
Visit your local farmer's market, or grow your own for fresher, higher quality food. Support organically grown food as they are not grown with pesticide, chemicals, hormone and antiboitics.
♥ Learn About Gynura Procumbens ♥
♥ Blood Sugar Health Superfood Capsules ♥
♥ Learn More About Ashitaba ♥
♥ Learn More About Ashitaba ♥
Food to Inspire
♥1 Lotus root, bamboo shoot, sugar snap, purple sweet potato, carrot, mushroom, green onion cooked in low sodium organic soy sauce. Toasted sesame seeds and seaweed sprinkled over brown rice.
♥2 Lentil, carrot, gold potato cooked in water, unrefined coconut oil, curry powder. Raw dandelion cut and placed on top.
♥3 To make sauce: fresh basil, avocado, olive oil, fresh garlic, sea salt, lemon juice mixed in a food processor. Poured over pasta that's made with lentil.
♥4 Steamed egg: eggs, dairy or almond oil, small pinch of sea salt, toasted sesame oil, green onion.
There's no set rules when it comes to preparing food. Only stock up on healthy ingredients, and have fun in the kitchen. Once you get in the habit of cooking at home instead of ordering take outs, you will get to enjoy wholesome food regularly.
At times I came across someone asking why do I live this lifestyle, and I always say, "any health condition is stressful and painful to be in, and seeing your love ones go through it is just as difficult of a situation." That's why I encourage people around to maintain their health. Nutrient dense food will bring a quality of life to you and your love ones. I wish you the best of luck on this journey.