A Healthy Diet

A well Balanced diet is the cornerstone to good health. Here are some important things to remember:

* Eat plenty of organic vegetables (potatoes and rice do not count) and fruits. Nuts and seeds are excellent sources of essential fatty acids.
* High quality protein is a must. We recommend pasture fed chicken, beef, buffalo, and Omega 3 eggs. Avoid pork and shellfish.
* Avoid excessive sugar. In all its forms, especially aspartame and high fructose corn syrup. Raw, unheated honey in moderation tastes great and provides vitamins, minerals, and enzymes.
* Avoid refined grains and white flour. Consume grains that have been soaked, sprouted, or fermented. Your local health food store should have a selection of these healthy grains.
* Consume healthy fats. Raw, organic butter and coconut oil are excellent fats for cooking. It is important to remember that all saturated fat is not bad. Avoid polyunsaturated, hydrogenated vegetable oils at all costs. They are extremely unhealthy.
 

Simple Whole Food Dietary Tips

Water: We are made up of 80% water, so in order to function at our optimum we must stay properly hydrated. The recommended daily amount is 8-12 fluid ounces. We obtain a majority of our body's requirement from the foods that we eat. So eating foods higher in water content also helps (melons, cucumbers, most fruits, vegetable). Drinking alcohol or caffeinated beverages makes us dehydrated, so for every 8 oz of alcohol or caffeinated beverage we should drink 3 times that in water (24 oz).
* Helps flush out toxins
* Hydrates muscles and other soft tissues

Fiber: Found in seeds, broccoli, figs, raisins, dates, fruits, bran, and oatmeal.
* Binds to fats and cholesterol which aides the body in elimination of fats and cholesterol
* Is not absorbed by the gut so it gently scrapes the lining of the intestines and aides in the elimination of fecal matter

Berries: Strawberries, Blueberries, Raspberries, Black berries.
* High amounts of antioxidants (Antioxidants travel throughout the body searching for free radicals and attaching to them preventing them from doing harm to us)
* Good form of simple carbohydrates
* Frozen variety just as good as fresh, and easier to store

Garlic: Anti-fungal, Anti-viral, Anti-bacterial properties.
* Decreases blood cholesterol levels (LDL)
* Fights Bacteria, fungus, and virus that invade the body
* Sulfur compound: decreases inflammation within the body
* Use fresh garlic because all the benefits are found in the sticky oily substance found in fresh chopped garlic

Fish: Deep cold water fish (Salmon, Orange Roughy, Tuna, Halibut)
* Fish found in cold water have more oil content for buoyancy and insulation purposes. These oils/fats are Omega-3 Fatty Acids which are heart healthy fats. They naturally decrease your LDL bad cholesterol) and increase your HDL (good cholesterol)
* Omega-3 helps decrease inflammation
* Improves concentration
* Aides in the production of natural lubricants
* Beneficial for hair, nail and skin health
* If you do not enjoy fish or don�t know how to prepare it, you can still get the Omega-3 benefits from a Cod Liver Oil supplement. (Nordic Naturals makes a cod liver supplement that is lemon flavored)

Vegetables: Peppers, Cruciferous (Broccoli, Cauliflower), Asparagus, Dark Greens.
* High in Omega-6 Fatty Acids (Good Fat)
* Great source of Carbohydrates
* Great source of vitamins and minerals
* Best eaten raw or flash fried in Virgin coconut oil

Buffalo Meat
* Leanest of all meats (chicken, beef, turkey, pork)
* High amounts of Omega-3 Fatty Acids
* Great form of protein
* Best to cook rare by flash frying in coconut oil. Due to its low amount of fat it cooks quickly

Yogurt: With active yeast cultures
* Aids in digestion
* Increases ability to fight bad bacteria
* Good source of Calcium
* Absolutely necessary after antibiotic treatment to replenish proper intestinal flora

Almonds
* Studies show a handful a day keeps Parkinson�s away
* Good form of Essential fatty acids
* Good source of protein

Pineapple and Papaya
* Pineapple contains Bromelain; Papaya contains Papayin, both of which are proteo-lytic enzymes.
* Proteolytic enzymes travel within the body and digest calcium deposits and other unneeded deposits
* Aid in digestion
* Taking proteolytic enzymes after a meal helps with indigestion and heartburn

5 Healthy shopping Tips

1. When purchasing meats and poultry select certified organic or grass-fed items. Purchase eggs that are labeled high in Omega 3.

2. When shopping for dairy look for whole milk, non-homogenized, and preferably a cultured or fermented form such as kefir, yogurt, or sour cream.

3. Look for fish that is wild caught from oceans, rivers, or streams. Avoid farm raised fish.

4. Try to buy only certified organic fruits and vegetables. If these are not available, use a veggie wash to remove pesticides and other chemicals.

5. When purchasing grains, seek out products that say "Whole Wheat"  and avoid products made with unbleached or refined flour.

Understanding Healthy Fats

* Hydrogenated and polyunsaturated vegetable oils are what you need to avoid.

* Hydrogenated fats such as margarines are usually saturated (solid at room temperature) whereas polyunsaturated are liquid (sunflower, canola, corn oil, cottonseed oil).

* All hydrogenated and polyunsaturated fats convert to trans fatty acids in the body. The body does not recognize trans fatty acids and cannot effectively metabolize and convert into energy. Hydrogenated fats are unfortunately found in most manufactured foods. They have been implicated as being a major culprit in causing disease.

MORE TO COME SOON!

 

E-mail Us: DrRachel@covenychiropractic.com