Did you know that over 60 percent of New Year’s resolutions are health related? What is your goal for this year? Would you like to be healthier, leaner or lose weight? You are probably enthusiastic about those goals but unsure what to do. Let me help you. Please check below.
Here are the best 10 food rules to get healthier:
Rule #1
Focus on quality protein such as grass-fed meats, wild game, fishes and seafood and organic eggs. Avoid most farmed meats and farmed fish that were kept in unhealthy "factory farm" environment.
Rule #2
Don't eliminate carbohydrates. Know what carbs are better for you. Choose carbohydrates from fruits but no fruit juice, vegetables and legumes instead of grains and processed sugar. Those who are very active can eat potatoes or sweet potatoes few times a week as they do not cause digestive system inflammation as some grains do.
Rule #3
Know the importance of the omega-6 to omega-3 fatty acid ratio in the food you consume. Our ancestors consumed a ratio of approximately 1:1 to 2:1 omega-6 fats to omega-3 fats. The current average western diet contains from 20:1 to 30:1 ratio of omega-6 to omega-3 fats. This unhealthy ratio is a cause of many degenerative diseases.
My recommendation is to avoid corn oils, soybean oils or cottonseed oils and anything cooked in these oils. To increase omega-3 you should eat chia seeds, walnuts or hemp seeds. Consume also fish oil and krill oil, which are important sources of DHA and EPA. You can take both fish oil and krill oil, as the fish oil has a larger quantity of DHA and EPA while the krill oil contains more the astaxanthin (antioxidant) and a higher absorption rate than the fish oil.
Rule #4
Know and avoid three the worst foods such as sugar, corn and wheat. Note, currently, the average adult in the US, Canada and Australia consumes approximately 67% of their total caloric intake from CORN, WHEAT and their derivatives. Do not follow this path!
Rule #5
Read the labels and beware of hidden calories and inflammation-causing ingredients in condiments and dressings.
You should know that corn syrup (cheap sweetening agent) is in ketchup, salad dressings, cocktail sauce, marinades, etc. Here is the example -1 Tbsp of ketchup has 5 grams of sugar. The average person consumes 2-3 Tbsp of ketchup with a meal. This would equal 10-15 grams of extra sugar just from the ketchup alone, and not even counting the sweetened pop drink that most people have with a meal. Remember, corn and sugars are very bad for you!
Rule #6
Eat whole eggs not only egg whites. Many people do not know that egg yolks are actually the healthiest part of the egg, with over 90% of the micronutrients, antioxidants, and fat soluble vitamins that are very important for our health. In addition the dietary cholesterol in eggs is protecting your heart by increasing your good HDL cholesterol. Eggs are also increasing your fat burning hormones. This positive effect of eggs is beneficial to these individuals who want to lose weight or stay lean.
Rule #7
Include herbs and spices in your daily eating. They are rich in very powerful antioxidants. Turmeric has been shown to have protective effects against inflammation or cancer and also helps in digestive problems by stimulating bile flow. Cinnamon improves blood sugar regulation. Garlic has cardiovascular, anti-microbial and antineoplastic properties (cancer). In additionl, many spices boost your immune system. Use them generously in all of your cooking for the best health benefits.
Rule #8
Check your Vitamin D level. If you get sick often, have hormone imbalances or problem with bones it's quite likely that the cause is linked to low vitamin D levels.
Many physicians are reporting that almost 90% of their patients are deficient in vitamin D! Check your blood levels of vitamin D to maximize hormonal balance, immune function and general health. Your goal should be between 75-250 nmol/L.
Mid day sunshine is the most important source of vitamin D as your skin and UVB rays from the sun produce vitamin D. The best sources of dietary vitamin D are fatty fish, egg yolks and organ meats. It is hard to get enough vitamin D from food alone, therefore supplementation and mid-day sun are important for your health.
Rule #9
Take probiotics! This supplement you should take for your general health and healthy gut. Probiotics, friendly bacteria, are equally important to your immune system as vitamin D. They are your first line of defense in keeping pathogens at bay, prevent sickness and extremely important for your digestion.
Rule #10
Enjoy your food and a good company! You shouldn’t eat mindlessly in front of the TV or computer. Studies show that people unknowingly eat more calories and gain more weight when they eat in front of the TV. Instead, focus on your meal. Pay attention to flavors and aroma of each bite. Eat slowly and chew well. You will enjoy your food more, while eating fewer calories.
Lastly, do not forget to share these food rules with your friends and family.
Enjoy your better health in 2013!
Maria
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