Eating nutritious, whole foods
Breakdown of the Big Three
- Carbohydrates are starches found in foods like vegetables, sugar, pasta, rice, and beans. Carbs are the body’s primary fuel source. Complex carbs (vegetables and fruits), digest slowly, so you feel full longer. Simple carbs (candy, bread, refined foods like white rice) are digested quickly in the body, causing insulin levels to spike. Not all carbs are bad; complex carbs are necessary for your good health.
- Fats are essential to health. Fats provide energy, and some fats are better for us than others. Our bodies cannot produce essential fatty acids (EFAs), so you must obtain them from food and supplements. Since the processed foods in the Standard American Diet (SAD) are overloaded with omega-6s, many people are dangerously low in omega-3 EFAs.
- Protein is part of the structure of every cell in your body. And, it produces hormones and other chemicals your body needs. Besides meat, protein sources include beans, whole grains, and nuts.
Balance Nutrients for Better HealthMy recommendations for a balanced, 2000 calorie daily diet:
- Carbohydrates (50–60% daily calories) You should consume about 300 grams of carbs each day. Focus on complex carbs.
- Fat (20–35% daily calories) You should consume 45–80 grams of fat each day. For cooking, focus on good fats, such as olive or coconut oil. I also recommend omega-3 supplements to ensure you’re getting sufficient quantities of healthy essential fatty acids.
- Protein (10–15% daily calories) Adult men should consume about 63 grams. Women should aim for 50 grams. Most Americans consume about 100 grams of protein daily, far more than they need.
Drinking pure, filtered waterYour body is about 60% water. Water plays a role in breathing, body temperature management, brain functions, and a long list of other processes. Water is essential for life. How much do you need every day? Drink one ounce of water for every two pounds you weigh. If you weigh 200 pounds, drink 100 ounces of water every day. Another benefit: water can significantly reduce the risk of a healthy individual having a fatal heart attack, according to a study of more than 20,000 men and women. Researchers found that drinking five glasses of plain water daily helps as much as diet and exercise to prevent heart attacks.
Balancing your pHAcidosis (high levels of acid in the body) is a topic that's rarely addressed in conventional medicine. Acidosis is caused by an acid-alkaline imbalance in the body. Recent studies show that chronic, low-grade acidosis impacts everything from children's growth rates to decreased bone and muscle mass in adults. Clearly, acidosis is a serious problem. Acidosis, caused by poor diet and too little oxygen, creates an imbalance in the body's pH levels. Ideally, the body’s pH should be slightly alkaline, in the range of 7.2 to 7.4. If measurements show a lower pH, that means you are in a state of acidosis A simple test can determine if your pH levels are dangerously low. Purchase litmus paper (sold at most pharmacies), and check your second urine of the day. If the test shows excess acid (pH lower than 7.2), you want to cut back on acid-promoting foods and eat more fruits and vegetables. Almost all fruits and vegetables are alkalizing; avoid tomatoes, cranberries, and blueberries. You can also use a greens supplement, if it’s difficult to find fresh, organic produce in your locale. Bottom Line: Correcting acidosis is an effective health strategy ignored by mainstream medicine.
Do You Need to Take Vitamins?Short answer: Yes! Everyone needs to take vitamins, even those who eat well. Over-farming depletes minerals and lowers important nutrient levels in many foods. Also, nutrients are lost to pesticides, transportation, storage, and cooking. It’s nearly impossible to obtain all of your nutrients from food alone.
Which Vitamins Should You Take?Age, gender, activity level, and genetics mean different people should take different supplement. But here is my list of the top 9 supplements that I believe most people should be taking. I recommend purchasing products from an established company, rather than a generic, cut-rate brand.
|Daily multi-vitamin and -mineral||As directed by an established company|
|Omega-3 essential fatty acids (EFAs)||2,000-3000 mg|
|Vitamin D3||1,500 IU|
|Coenzyme Q10 (CoQ10)||100-200 mg|
|Probiotics||Minimum 10 billion live organisms|
|Natural Vitamin E||400 IU|
|Vitamin C||1,000 mg|