WHAT TO EAT
KEY #1 Eat a Lot of Organic Vegetables and Fruits!
Veggies and fruits are low in calories, provide filling fiber, vitamins and minerals, and protect your health in many ways. Organic produce has superior nutrition without the insecticides and poisons found in normal produce. Eat as much of your produce raw as possible. Cooked or frozen is okay, but stay away from canned. Naturally fermented (lacto-fermented) vegetables, such as sauerkraut and kimchee, are very good for you as well.
KEY #2 Eat Meat and Animal Products.
There are vital nutrients found in animal foods that can’t be found elsewhere. Meat, eggs, fish, cheese, and milk are important staples in our diet. And their protein is important for maintaining and building lean tissue — the muscle that burns calories!
KEY #3 Eat Whole Grains– Properly Ready.
Grains should be soaked, sprouted, or fermented to be digestible for many people. Whole grain products that haven’t been properly prepared can lead to mineral deficiencies and intestinal issues.
KEY #4 Add Raw Milk Products For Your Diet.
Raw (unprocessed, unhomogenized, unpasturized) whole milk from grass fed cows is what the body needs (adults and kids). It will boost your intake of calcium and other nutrients, and help your body shed unwanted fat with the CLA found in it. See http://realmilk.com for more information.
KEY #5 Eat a Lot of “Good” Fats
The omega-3 unsaturated fatty acids in butter, some fish (especially cod liver oil) coconut and palm nuts and oil are vital to health. Saturated fat, despite what you likely heard, will help you lose weight, does not cause cardiovascular disease, and is something the body needs for healthy functioning.
WHAT TO AVOID
KEY #6 Cut Out “Junk” Carbs– Sugar and White Flour.
They sabotage your healthy diet in all but the smallest amounts. Use soaked whole grain flours and little amounts of natural sugars like raw honey and organic maple syrup. Steer clear of corn syrup– it is worse than sugar.
KEY #7 Greatly Reduce “Junk” and “Bad” Fats
Trans fats and processed oils (most of the oil you’ll find in the grocery store for cooking) are not only high in calories, but are loaded with harmful fatty acids that lead to disease and obesity. Use butter and coconut oil for cooking, and other healthful oils like flax and olive oil raw for salads.
KEY #8 Stay Away From Modern Soy Foods.
Soy isn’t a meat replacement and can block mineral absorption, inhibit protein digestion, depress thyroid function and contains potent carcinogens. Traditional soy foods are fine, if taken in small quantities and properly fermented, such as in soy sauce, miso and tempeh. Avoid all products with soy proteins and isolates additional to them. Do not give infants soy formula!
KEY #9 Avoid Processed Food.
Canned and processed produce, boxed foods, processed meat and meat, protein forces and powered milk include toxins and items that keep you fat– such as MSG, rancid fats and cholesterol, hydrogenated oils and trans-fat, white sugar, and white flour, not to mention all the added colors, preservatives and artificial vitamins. Use unrefined sea salt and herbs to season your food rather than refined salt and MSG.
KEY #10 Reduce or Eliminate Processed Alcohol.
Processed alcohol consumption tends to induce weight gain. Traditional homemade fermented unpasturized beverages, low in alcohol, on the other hand, are good for you in moderation.
WHEN, HOW & HOW MUCH TO EAT
KEY #11 Cut Down on Food Gently
Extreme and sudden dieting causes your body to conserve, not burn calories. See “Report.”
KEY #12 Eat Snacks, Not Meals
More frequent, smaller healthy snacks are burned for energy, not stored as fat.
KEY #13 Stop Counting Calories
It isn’t the calories that make you fat, it’s exactly what foods you eat– like sugar, white bread, processed foods and bad oils!
EXERCISE & LIFESTYLE
KEY #14 Eat Earlier, Not After
Skipping breakfast makes it difficult later in the day to control your appetite.
KEY #15 MOVE!
You have to exercise to construct lean tissue that burns fat! Gradually boost exercise frequency and intensity for even greater effects.
KEY #16 Reduce Anxiety
Anxiety increases appetite and promotes weight gain.
KEY #17 Get Daily Sunshine and Plenty of Sleep
Sunshine produces vitamin D, which aids in fat loss, while sleeping is necessary for rejuvenation and carbohydrate metabolism.
KEY #18 Lead a Healthy, Active Life
Good habits and small steps can put you on the right path to a healthy and fit lifestyle.
KEY #19 Be a Positive Person
Think positive thoughts and practice forgiveness.
KEY #20 You’re in Charge of Your Own Health
It’s your job to take responsibility for your health–it is not the job of your spouse, your family, your physician, or your cook. Educate yourself and practice discipline. Share what you learn with others.
This was taken in part from “16 Keys to a Healthy and Fit Lifestyle” by Nexagen (http://nexagenusa.com/diet_patch) and altered by Dianne Ronnow, writer and Independent Distributor for Nexagen. They are headed in the right direction, but I modified them a little by the proven healthier living principals of the Weston A. Price Foundation (http://westonaprice.org).