“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.”
— Thomas Edison
ULTIMATE TIPS FOR VIBRANT HEALTH
Keeping our body environment as healthy as possible is particularly important in this day and age where we are constantly barraged with unhealthy information from our environment. Overall wellness relies on balancing diet, exercise and lifestyle in a dynamic, health-supportive manner.
MINDFUL EATING: “Eat food. Not too much. Mostly plants.“ – Michael Pollan
* Eat whole food, real food. As much as possible, minimize processed synthetic food full of artificial flavorings/sugars/colors and synthetic ingredients. Avoid all greasy/fried/fast food.
* Choose colorful alive food from natural sources – think organic, cage free, wild, local, non-genetically modified and fresh.
- Select high quality, nutrient dense food: veggies, fruits, whole grains, legumes and nuts/seeds are the best.
- Choose colorful carbohydrates: eat a variety of veggies and fruits in their natural form, as minimally processed as possible. Select whole grains, sweet potatoes, and brown rice over processed grains, pasta and potatoes.
- Powerful plant proteins: choose plant-based proteins (legumes, whole grains, nuts/seeds) over animal products (red meat and dairy products); plants provide fiber, phytonutrients and anti-oxidants and have NO cholesterol!
- Healthy Fats include wild caught salmon, nuts and seeds, avocadoes, free range chicken eggs, olive and coconut oil. “Low fat” does not necessarily mean healthy! Avoid all trans-fat containing foods.
* Be mindful about your food habits: How you eat is as important as what you eat
- Savor your meal! Take small bites, chew each bite well (until it’s almost liquid), put your fork down between bites.
- Before eating, take the time to assess your body signals – are you hungry or actually tired, bored, thirsty, depressed, stressed? Remember, our emotions greatly influence how and what we eat.
- Eat at the table – not in your car, in front of the TV or in your office. Serve your food, even snacks, on a plate.
* Read ingredient labels: Ask yourself “Is it even food? Will eating it promote health or promote disease?”
- Look for artificial sugars/colors/dyes/flavorings/preservatives. Avoid anything with trans-fat or partially hydrogenated oils or artificial sugars. These are NOT food!
“Let food be your medicine, and medicine be your food”
* Avoid all sugary drinks and anything with artificial sweeteners (soda, sports drinks, mineral waters).
* Drink half your body weight in ounces of water daily. (Ex. 150 pound person would need 75 oz daily)
- Filtered tap water is the best – avoid bottled water.
- Minimize iced cold liquids. Start your day with a glass of warm water upon waking. Sip your water throughout the day, rather than just guzzling with a meal.
- Juice is a good option for liquids, but doesn’t replace the need for water- select 100% unsweetened juice without sugar added. Try coconut water as a hydrating alternatives.
REMEMBER : coffee and black tea, although liquid, do not count toward your water intake. Minimize coffee to 12 oz daily.
MINDFUL MOVEMENT “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” — Edward Stanley
* Strive to do 20-30 minutes of physical activity 3-5 times per week. Think outside the gym to being more active in your daily life; household chores, gardening, cutting wood, and walking your dog are all forms of physical activity. Gentle forms of exercise such as hiking, swimming, dancing, yoga, TaiQi, and walking are all highly effective means of promoting health.
If you like doing an activity, you are more likely to incorporate it as a lasting habit. Find a buddy or group to exercise with as a way of keeping you motivated.
* Turn everyday tasks into exercise: park at the edge of the parking lot, take the stairs, walk your kids to school, bike to work.
* Regular stretching improves your balance and is important before any exercise routine.
* Maintain appropriate posture to support your body and prevent injury.
STRESS REDUCTION & SELF-CARE “Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.” – HH Dalai Llama
* Get enough restorative sleep every night: most people need 7-9 hours for health. Start a habitual sleep routine.
* Find effective stress handling techniques:
- Work to resolve conflicts with problematic people in your life.
- Eliminate overwhelming or ineffective schedules – start saying “no” when necessary.
- Make time for yourself daily – even if it is just 5 minutes! Use positive affirmations. Chant. Sing!
- Organize your home and work environment.
- Incorporate acupuncture, massage, yoga, meditation, TaiQi and QiGong as powerful tools to combat stress and promote relaxation.
* Minimize exposure to toxins:
- Don’t smoke. Filter your drinking water. Use a HEPA filter to clean the air in your home. Eat organic food, especially meat and dairy products.
- Use natural, chlorine free cleaning products. Use makeup and beauty products free of parabens and phthalates.
- Use sunscreen or wear sun-protective clothing in extreme sun exposure.
- Celebrate being alive. Learn at least one good joke (or two really bad ones!)
- Express gratitude regularly. Hug your kids, your spouse, your friends and your pets.
- Above all, learn to love yourself and appreciate that you are growing and learning every day
THE BASIC HEALTH SUPPORTIVE WAY TO EAT
I get asked all of the time what “diet” I encourage everyone to do, or what nutrition plan that I follow. I keep it simple and find that if everyone followed these two simple rules, the majority of health disorders would resolve themselves. No expensive nutrition plan, coaching sessions, book tutorials or expensive supplements needed!!
# 1 EAT FOOD……Simple Enough!!
Avoid all non-food, or food-like substances. Read ingredients label and ask yourself, “Is this food or packaged chemicals? Will eating this promote health or disease?”
- NO Trans fat (hydrogenated or partially-hydrogenated oils). NONE!
- NO High fructose corn syrup, Artificial Sugars or sugar substitutes [Aspartame (Equal,Nutrasweet), Sucralose (Splenda), Saccharin (Sweet’N Low, SugarTwin), Acesulfamepotassium (Sunett, Sweet One), Neotame]. NEVER!
- NO Artificial Colors, Flavors or chemicals.
- NO processed lunch meats, hot dogs, canned meats, or anything with nitrates and phosphates added – SPAM is not food!
** If it’s made of ingredients that you can’t pronounce or wouldn’t be able to buy yourself, then it’s probably NOT FOOD!
Get rid of the “WHITES” (white sugar, white flour, fat, milk)
- NO bleached enriched white flour bread/pasta/anything
- NO Sodas, Sugary Sport or Energy Drinks, or Juices (100% fruit juices are ok on a limited basis; Berry Smoothies and Greens Juices are even better!)
- Limit consumption of Dairy products (Choose only Low-fat, Organic products if you must consume dairy; goat milk products are the best. Use almond, rice, hemp, or oat milks instead.)
# 2…MOSTLY PLANTS…
- Eat lots of colorful fruit and veggies (5-7 servings per day)
- Eat whole grains, rice, sweet potatoes and squash as complex carbs
- Eat legumes (beans, peas, lentils), nuts and seeds daily
- Limit consumption of red meat (beef, pork, lamb) – Eat only Grass Fed, Organically raised if you do choose to consume
- Choose Venison, wild caught Salmon and Eggs from free range chickens has a higher quality protein source.