Diet has taken the backseat in our health care approach and system in the West for far too long. Diet is never looked to as the starting place to reverse health symptoms, to increase energy, to maintain vitality or to increase endurance and strength, however it is the foundation to all of these. What you give your body to eat is what your body becomes. What you eat is used to build, create and repair. If you fail to give your body what it needs when it needs it all of those processes are degraded or in many instances all together stopped. In the West, our diet has become one of the very worst on the entire planet. In the name of convenience we have sacrificed real, nutrient dense living foods for processed, packaged and refined food products. The result? 75% of us will die from a disease related to what our diet was throughout our lifetime. If you look into your pantry, drawers, cupboards and refrigerator and take a real hard look at what lines your shelves, this should not come as much of a surprise. Food products completely devoid of all life, all nutrients, all water, all oxygen and all enzymes could never be expected to sustain the human body let alone make it radiate with the highest levels of health. Beyond that, these foods fuel our body while we are living. There is no fuel to be found in processed, packaged and manipulated foods. Our body's slow, become tired, stressed, worn out and loose all vitality, strength and life.
Building a healthy foundational base for your diet is VITAL to remaining vital, living and healthy. True health is not the mere absence of health symptoms, but is characterized by:
- Consistent, high levels of energy
- Mental and emotional balance
- Balanced weight
- Radiant, glowing skin
- Optimal mental and physical performance
- Increased vitality and lifespan
- Slowed aging process
Eating the highest quality foods in the right quantities, is what helps you to achieve the highest levels of health, vitality and freedom from pain, sickness and disease.
Good nutrition is not a set of rules. It is a completely unique experience for a completely unique you. What a good diet is for you, depends on many factors from your biological strengths and weaknesses to the environmental and lifestyle factors you encounter and engage in on a daily basis. However, there are basic components that are consistent to all healthy diets.
Here's the basics:
Carbohydrates
Not all carbohydrates are created equal. We need carbohydrates as they are our source of immediate energy.
There are 2 kinds of carbs...
1. Fast Releasing Carbs - These come from refined sugar, white products like pasta and bread and most refined foods. The refining process food products are put through give them a longer shelf life, but through processing most of the nutrients are removed. These types of carbs give your body a sudden burst of energy followed by a corresponding slump. Over time this causes many issues including adrenal exhaustion and insulin resistance. It also causes the body to store fat or excess weight, especially around your tummy and mid section.
2. Slow Releasing Carbs or Complex Carbs - These are the good carbs, the ones your body needs. They comes from fresh fruits and vegetables and whole grains. These types of carbohydrate provide your body with sustain energy which keeps your metabolism functioning efficiently and gives you clean consistent energy.
Fats
Fat is another nutrient needed by the body and often lacking, in its healthy form, from most diets. Healthy fats give your body long sustained energy. Healthy fats keep your hormone and endocrine systems functioning healthily and are vital to a healthy nervous, immune and cardiovascular system and healthy skin and hair.
To get enough healthy carbohydrates, eat lots of fresh fruits and vegetables and whole grains. A good portion of your daily diet should come from fruits, vegetables and grains.
There are 2 kinds of fats...
1. Saturated Fat - Saturated fat is not essential or needed by the body in any way. Saturated fats are hard and difficult for the body to utilize. Often these hard fats are deposited along the cardivascual system or in
other organs and tissues. The main source of saturated fat is animal meat and dairy products.
2. Unsaturated Fats - These are the beneficial fats or essential fats we need everyday. There are 2 kinds of unsaturated fats. Monounsaturated which is found in olive oil, and Polyunsaturated which is found in nuts, seeds, seed oils and fish. The polyunsaturated fats are the omega fats (3&6) that we hear so much about. They are essential for the brain, nervous system, immune system, cardiovascular system, skin and hormones. These fats are very sensitive and are easily destroyed by heat or light.
To get enough healthy fats in your diet include lots of raw nuts and seeds, cold pressed seed oils like flax and hemp and moderate amounts of cold pressed olive oil.
Protein
Amino acids are the components found in proteins that our body needs. There are 25 amino acids, which are the building blocks of all the cells in your body. They are responsible for growth, repair of tissue, they make hormones, enzymes, antibodies and brain chemicals.
Both the quality and quantity are important in protein intake. The higher the quality of the protein you eat, the less quantity you will need. Quality is determined by the variety of amino acids included, the number of amino acids included and the other nutrient components that make up that particular protein. For example quinoa is the highest quality protein. It contains all the essential amino acids, it includes no anti-nutrients and has a good mix of other health beneficial nutrients. Animal protein is a low quality protein in that it contains lots of anti nutrients including hormones, antibiotics, pesticides and saturated fat, it is also more difficult for the body digest and metabolizes an acidic waste which leads to mineral loss in the body.
Most current diets are high in animal protein, high in unhealthy fats and low in complex carbohydrates, healthy fats and healthy proteins which is a recipe for ill health and lowered levels of vitality, strength and endurance.
Many vegetables especially seed foods such as beans, peas, corn and broccoli contain good levels of protein. For a healthy intake of protein limit animal products to 3 times a week and include a wide variety of plant based foods especially lentils, quinoa, green veggies, sea vegetables, soy, avocado, chia, hemp and moderate levels of fish, lean chicken or turkey (3 times per week).
Fiber
Fiber absorbs water in the digestive tract making food contents bulkier and easier to pass through the body. Dietary fiber is the indigestible material in plant-based foods like fruits, vegetables, beans, nuts, seeds, and most whole grains. Unlike other nutrients found in these foods, fiber is not broken down and absorbed by the body, but passes through the digestive system unchanged, and helps the body eliminate waste products.Those who have diets high in fiber have the lowest incidence of appendicitis, diverticulitis, colitis, bowel cancers and bowel disorders from IBS to constipation. Fiber also helps to balance blood pressure Most Western diets are completely lacking in fiber. Taking a fiber pill is not the answer. A fiber capsule is only a degraded, processed form of fiber. Whole foods, fresh produce, lentils, beans, nuts and seeds are all the best sources of fiber. The closer to raw your fruits and veggies the more fiber benefit your body will get.Water
Two-thirds of your body consists of water, it is the most important nutrient for your body. The minimum healthy intake of water is one quarts a day but up to two quarts is recommended. We loose up to three pints through our skin, lungs, digestive system and kidneys each day. Water is used to remove toxic substances, carry nutrients to cells, and keep your tissues moist and pliable. Coffee, tea, alcohol and prescription drugs leech water from your body. Fresh, living foods have a high water content while processed, packaged and refined foods have little to no water content left. Fresh plant food also provide PURE water because the root systems of plants filter water before it is used in plant structures. A diet comprised of a diet high in raw, fresh foods is the most healthful.
Vitamins
Vitamins turn on enzymes which make all body processes happen. Vitamins are needed to balance hormones, produce energy, boost the immune system, make the skin healthy, protect arteries, are vital for the brain, nervous system and every other bodily process.
Vitamins A, C and E and the antioxidants that slow down the cellular aging process and protect from disease.
Vitamins B and C are responsible for turning food into energy. Vitamin C has over 100 known functions in the body and is one of the vitamins the body needs in the most abundance.
Vitamin D is needed to regulate hormones, increase immune system functioning, helps to body adsorb nutrients. It regulates blood pressure, reduces stress and tension, relieves body aches and pains by reducing muscle spasms, reduces respiratory infections, helps in differentiation of the cells, aids in insulin secretion, helps fight depression, improves overall skin health by reducing wrinkles, makes skin soft, strong, and smooth, and improves cardiovascular strength by providing a protective lining for the blood vessels. Most Americans are deficient in Vitamin D.
Vitamins B, C and A are found in fresh fruits and vegetables.
Vitamin E is found most heavily in nuts, seeds and healthy oils.
Vitamin D should be gained through sun exposure.
Eating a wide variety of plant based foods is the best approach to getting all the vitamins your body needs. Eat lots of dark greens, leafy and root vegetables, fresh fruits, nut seeds, legumes, beans and lentils.
Minerals
Minerals are essential for just about every process in your body. They make bones and teeth, create nerve signals, carry oxygen around the body, control blood sugar levels, boost the immune system and increase brain function. There are a few thousand key roles minerals play in the human body. Minerals are inorganic substance that we gain through the elements, water, soil and the sun.
Mineral rich foods such as kale, cabbage, root vegetables, seeds, nuts, lentils, beans, whole grains and fresh fruits and vegetables should be eaten in abundance. Heat destroys minerals so eating a good supply of fresh, whole foods is essential. Also opt for organic versus conventional to avoid toxins that damage minerals and avoid processed foods with chemical additives.
Phytochemicals
Many of us have not heard of phytochemicals or have heard briefly about them but are unclear as to what they are and how vital they are for our health and well being. Phytochemicals are nature's pharamacy. They are the main reasons foods are medicine. Phytochemicals are the active chemicals found in fruits and vegetables. Specifically they are found in the pigments, or colors of plant foods. They have thousands of functions from regulating blood pressure and hormones, to preventing cancer and diabetes. They are found naturally in abundance in fresh, living foods. Because these are active chemical properties they are easily destroyed through heat, light or any form of processing. Packaged, processed and refined foods are completely absent of phytochemicals, they very chemicals we need to stay healthy. To get an adequate supply of phytochemicals eat a wide variety of plant foods in a wide variety of colors. Your colors will change with the seasons which coincides with nature's cycles. Avoid inorganic foods heavy in toxic chemcials which further destroy the active properties of these amazing chemicals. Stick with a diet high in fresh, raw plant based foods.
Enzymes
Enzymes are termed, "The Key to Life." They are what make life possible in the body. They are the catalysts that allow food to nourish our body by digesting and assimilating nutrients in the body. Without enzymes or as the body experiences enzyme deficiency the body is less able to make use of nutrients. Most disease states can be traced back to enzyme deficiency. Like phytochemicals, enzymes are active and living which means they are sensitive, especially to heat and processing. Raw foods however are high in active living enzymes which help the body to make full use of all the other nutrients. Reduce the amount of unnatural processed and refined foods and increase the number of living foods in your diet to increase enzyme presence and activity in the body.
A one way approach to eating does not work, but these are the basic elements in every healthy diet. Individualizing your diet further increases energy, vitality, health and well being. To explore the ways in which an individualized diet can increase your health and assist you in attaining your health goals and intentions call or email us today.
Align Holistic Health & Well Being, LLC
www.alignholistichealth.com
720-277-9124
candice@alignholistichealth.com
A Place Where Health is Transformed
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