Health & Food_updated

8/11/2019 Health & Food_updated

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Your Diet and Lifestyle Impact to Overall Health:

Diet accounts for about 80 percent of the health

benefits you reap from a healthful lifestyle. What

follows is a brief summary of general lifestyle and

dietary guidelines that when followed ensure your

optimal health.

Superfood Mix:

3 parts spirulina 12 part chlorella

1 part moringa leaf

1 part wheat grass juice

1.5 parts bee pollen

3 parts chia seeds

0.5 parts nutritional brewersyeast

Add stevia leaf powder to taste

List of Foods to include in your diet (all organic):

Superfoods: bee pollen, chia seeds, cacao, carob,

spirulina, chlorella, moringa leaf, hemp protein,hemp seeds, wheat grass, dark chocolate

Detox Supplements: zeolite, chlorella

Mineral Supplement: Mezotrace

Veggies & fruits: kale, collard greens, mustard

greens, watercress, chard, celery, cucumbers,

carrots, zucchini, broccoli, spinach, mixed lettuce,

avocados, garlic, muscadine grapes, various berries,

melons, fenugreek, sweet potatoes / yams, a wide

variety of vibrant colored fruits, sea veggies. Look

for color variety as well.

Herbs and Spices: basil, cilantro, parsley, turmeric,ginger, tarragon, oregano, thyme, dill, chives,

spearmint, peppermint, bay leaves, rosemary,

lemongrass, dandelion greens

Gluten Free Grains: quinoa, wild rice, buckwheat,

brown rice

Fat & Oils (cold-pressed, unrefined, organic, both

saturated and monounsaturated): hemp, coconut

(for cooking), olive, sacha inchi, fish oil (highest

quality only), krill oil, highest quality organic butter

(e.g., Kerry Irish Butter) and ghee (clarified butter),

MCT oil; Other healthy fats include olives, free-

range organic eggs, and avocado.

Nuts and seeds (organic, raw): walnuts, almonds,

pumpkin seeds, sunflower seeds, almonds, brazil

nuts, macadamia, pecans, pine nuts, hazelnuts

Fish: stick with the little, cold-water, wild fish

(sardines, anchovies, herring), and wild-caught

Alaskan sockeye salmon (even if its canned). Other

fish are more likely to be farmed, mislabeled, or

contain too many toxins.

Fermented foods: miso, coconut yogurt, kombucha,

tempeh, sauerkraut, pickles and other home-made

fermented veggies.

Bone broths:

http://articles.mercola.com/sites/articles/archive/2

013/12/16/bone-broth-benefits.aspx

Read about all the health benefits of a variety of

foods at:http://foodfacts.mercola.com/

http://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspx

Organic vs. non-organic:if youre going to peel it before

you eat it, you can waive the organic rule if you cant

find it or afford it. However, anything you eat the skin

on you definitely need organic. The following is a list of

fruits and veggies with highest pesticide concentration:

DIRTY 19: Apples, Celery, Cherry tomatoes, Cucumbers,

Grapes, Cherries, Hot peppers, Nectarines, Peaches,

Pears, Potatoes, Spinach, Strawberries, Sweet bell

peppers, Lettuce, Celery, Spinach, Kale / collard greens,Summer squash

GMO Foods: Soy, Corn, Cottonseed oil, Canola oil, Sugar

from sugar beets, alfalfa, little zucchini, little crookneck

squash, Hawaiian or Chinese papaya (see

www.nongmoshoppingguide.com)

CLEAN 17: Broccoli, Asparagus, Avocados, Cabbage,

Cantaloupe, Sweet Corn, Eggplant, Grapefruit, Kiwi,

Mangos, Mushrooms, Onions, Papayas, Bananas,

Pineapples, Sweet peas - frozen, Sweet potatoes

Criteria for Real Food:

This should be at least 90%+ of your food intake. Whenyou shop for your food follow these guidelines:

1.

It's grown without pesticides and chemical

fertilizers (organic foods fit this description, but so

do some non-organic foods)

2.

It's not genetically engineered (most common GE

foods are anything derived from soy, corn or sugar

beets)

3.

It contains no added growth hormones, antibiotics,

or other drugs

4.

It does not contain any artificial ingredients,

including chemical preservatives5.

It is fresh (keep in mind that if you have to choose

between wilted organic produce or fresh

conventional produce, the latter may be the better

option)

6.

It did not come from a concentrated animal feeding

operation (CAFO). See article below for more info:


010/05/18/american-meat-is-even-more-

disgusting-than-you-thought.aspx
http://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspxhttp://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspxhttp://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspxhttp://foodfacts.mercola.com/http://foodfacts.mercola.com/http://foodfacts.mercola.com/http://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspxhttp://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspxhttp://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspxhttp://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspxhttp://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspxhttp://www.nongmoshoppingguide.com/http://www.nongmoshoppingguide.com/http://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspxhttp://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspxhttp://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspxhttp://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspxhttp://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspxhttp://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspxhttp://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspxhttp://www.nongmoshoppingguide.com/http://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspxhttp://articles.mercola.com/sites/articles/archive/2014/06/23/top-fruits-vegetables.aspxhttp://foodfacts.mercola.com/http://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspxhttp://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspx


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7.

It is grown with the laws of nature in mind (meaning

animals are fed their native diets, not a mix of

grains and animal byproducts, and have free-range

access to the outdoors)

8.

It is grown in a sustainable way (using minimal

amounts of water, protecting the soil from burnout,

and turning animal wastes into natural fertilizers

instead of environmental pollutants)

9.

For food to be alive it must be unprocessed andunpasteurized.

At LocalHarvest.org you can enter your zip code and

find farmers' markets, family farms, and other sources

of sustainably grown food in your area.

The more you can eat like your ancestors, the better

fresh whole foods, locally and sustainably raised, and

foods that are minimally processed or not processed at

all. These are the types of foods that your genes and

biochemistry are adapted to and will provide you with

the ability to reverse and prevent most diseases.

http://www.localharvest.org/

The article below lists several food additives added to

processed foods, and why to avoid them.


/07/30/6-food-industry-tricks.aspx

General Rules of Thumb:

Avoid all forms of sugar, high fructose corn syrup,

all forms of flavored beverages (including

enhanced water), glutinous grains, soy (with

exception of fermented organic soy, i.e., miso),

dairy products (with exception of high-quality

organic butter), and processed foods. Avoidinggrains and sugars will lower your insulin and leptin

levels. Elevated insulin and leptin levels are one of

the most profound stimulators of inflammatory

prostaglandin production.

Stay away from foods that contain modified trans-

fats and hydrogenated fats(chemical-based,

synthetic oils from post-industrial revolution food

processing, e.g. margarine). These are found in most

processed foods and snacks. Processed foods

contain: salt, sugar, fat and other secret,

proprietary flavor formulas that are designed to beaddictive.

Avoid at all costs canola oil. The word "canola"

comes from "Canadian oil low acid," and is a

genetically altered product of the rapeseed plant,

part of the mustard family. Virtually all of the canola

oil produced is glyphosate resistant and sprayed

with one of the most toxic herbicides known to

man. It is extremely toxic to all life.

Avoid at all costs damaged fat. These are fats from

fried foods, especially from fast foods and junk

foods such as French fries, fried potato chips, fried

pork, etc. These fats are used over and over again,

heated then cooled over and over again which

creates a severely toxic substance.

Avoid gluten and casein (primarily wheat and

pasteurized dairy, but not dairy fat, such as butter).

Avoid anything with MSG (mono-sodium-glutamate). This is a dangerous nerve toxin.

Avoid any food branded by any of these parent

companies:

o PepsiCo

o Coca-Cola

o Nestle

o Kraft/Mondelez

o General Mills

o

ConAgra

o

Kelloggs

o

Campbellso Smuckers

o Hersheys

o Bimbo Bakeries

o McCormick

As a general rule of thumb I also stay away from any

food item that comes from China.

Avoid snacking or eating between meals. You want

to eat no more than three times per day.

Minimize, or avoid completely, consumption of

alcohol.

Eat a healthful diet of whole foods, ideally organic,

and replace the grain carbs with: Large amounts of

vegetables; Low-to-moderate amount of high

quality protein (think organically raised, pastured

animals); As much high quality healthful fat as you

want (saturated and monosaturated from animal-

and tropical oil sources). Most people actually need

upwards of 50-70 percent fats (by calorie) in their

diet for optimal healtha far cry from the 10

percent currently recommended.

Eat foods lower on the food chain. When you do eat

higher up the food chain, eat only the highest

quality animal products and meats to avoid thetoxins.

Use this formula to determine daily protein intake:

(weight in lbs)/2.2 * 0.8 = total grams of pure

protein per day. See a protein food chart to get an

idea of how much protein is in different foods. This

generally leads to no more than 5%-10% of protein

by calories. If you are doing vigorous exercises or

are pregnant, you can add up to another 25

percent.
http://www.localharvest.org/http://www.localharvest.org/http://articles.mercola.com/sites/articles/archive/2014/07/30/6-food-industry-tricks.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/30/6-food-industry-tricks.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/30/6-food-industry-tricks.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/30/6-food-industry-tricks.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/30/6-food-industry-tricks.aspxhttp://www.localharvest.org/


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At least 51%+ (by volume) of your diet should be

raw, whole, organic fruits and non-starchy veggies.

If your GI tract is very sensitive and has been

abused for quite some time, its best to eat cooked

veggies instead as the raw fiber can be too harsh on

the GI tract.

Avoid frying or charbroiling -- boil, poach, or steam

your foods instead. Avoid charring your meats.

Charcoal or flame-broiled meat is linked withincreased cancer risk. Acrylamidea carcinogen

created when starchy foods are baked, roasted, or

friedhas been found to increase cancer risk as

well.

Up to 15 percent of your diet can be ripe organic,

low glycemic index (< 30) fruit.

Optimize your gut flora: Add naturally fermented

food to your daily diet. You can also add a high-

quality probiotic supplement as well, but naturally

fermented foods are the best.

Optimize your vitamin D levels through directexposure to the sun. At least 15-20 min per day. If

you have dark skin you need more time. Vitamin D

can also be taken as a supplement that has been

shown to have no side effects. Vitamin D is by far

the most potent immune system booster.

Eat more slowly and chew your food more

completely. Chew each bite until it liquefies, or

loses all of its texture, before swallowing.

At least one time per day sit down, relax and enjoy

your food without distractions, multi-tasking, etc.

Connect with it as it nurtures and supports your

body.

Always eat your fruit on an empty stomach, and

wait at least 15 min before eating your meal.

Allow at least a 12 - 16 hour period of no food

between dinner and breakfast to go through a full

lymph cleanse cycle. I.e., no snacking after dinner.

Sacred clay, salt bath 1x / wk (0.5 cups salt, 0.5 cups

sacred clay)

Exercise at least 20 min / day. I highly recommend

the Needak personal rebounder trampoline.

Take every opportunity to move your body. If you

have a sedentary job, standing up every 10 to 15minutes may compensate for the majority of the

damage from sitting. Also, pay careful attention to

your posture.

If you choose to spurge on something find the

highest quality of that product and enjoy it

thoroughly. Dont skimp on low quality / high

quantity when it comes to your health and vitality.

Happiness, laughter, hugging are natural immune

boosters


/12/01/food-medicine-hippocrates-health-institute.asp


/07/14/type-2-diabetes-insulin-leptin.aspx

Conscious Eating:

For the first time in history, "lifestyle" diseases --

diabetes, heart disease, and some cancers -- are killing

more people than communicable diseases. Food talks toyour genes. The information that food can give to your

genes can be inflammatory, or it can be health-

provoking. Food modulates gene expression, which

leads to how your cells express and function.

Before you eat ask yourself:

What is my intention with this food?

Is it to support me to do something productive, or is

it just for entertainment?

Am I eating for the health and vitality of my cells or

for my taste buds?

Am I eating to satisfy an emotional need, or a realphysical need?

Consider the energy balance of the food: is it

draining or adding vital energy to my cells?

Also, the act of consciously preparing your own

food is an act of self love.

The article below explores the reasons why we eat:


/04/05/calories-overeating.aspx

When you address the microcosm of the eating

experience, you extend out into the macrocosm of your

life into your relationships, social networks, your

environment (the planet), and see the same patterns

repeat. So food ties into everything.

Most people overeat, or eat too often primarily due to

emotional reasons (depravation, abandonment, anger,

frustration, sadness, grief; numb-out, pleasure, comfort

I.e. all the lower centers of consciousness can be

experienced when we eat). This emotional addiction is

manifested in the nervous system as a neuroendocrine

straight jacket. Determine your optimal amount by

gradually reducing the amount of food you eat, and

reflecting on your hunger to determine if you are

actually hungry out of a real need, or simply to satisfyan emotional need.

Mental Attitude:

Centenarians overwhelmingly cite stress as the most

important thing to avoid. Their lives are marked by as

many stressful events as the rest of us, but they differ in

how well they manage their stress. Rather than dwelling

on it, they let it go. And they are very happy people!
http://articles.mercola.com/sites/articles/archive/2013/12/01/food-medicine-hippocrates-health-institute.aspxhttp://articles.mercola.com/sites/articles/archive/2013/12/01/food-medicine-hippocrates-health-institute.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/14/type-2-diabetes-insulin-leptin.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/14/type-2-diabetes-insulin-leptin.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/14/type-2-diabetes-insulin-leptin.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/05/calories-overeating.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/05/calories-overeating.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/05/calories-overeating.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/05/calories-overeating.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/05/calories-overeating.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/14/type-2-diabetes-insulin-leptin.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/14/type-2-diabetes-insulin-leptin.aspxhttp://articles.mercola.com/sites/articles/archive/2013/12/01/food-medicine-hippocrates-health-institute.aspxhttp://articles.mercola.com/sites/articles/archive/2013/12/01/food-medicine-hippocrates-health-institute.aspx


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Part of your longevity may depend on the DNA you

were born with, but an even larger part depends on

epigeneticsfactors beyond the control of the genes,

such as lifestyle choices, nutrition, and mind set, that

change the way your genes function by turning them off

and on, which your emotions can do for better or for

worse. Your thoughts, feeling, emotions, diet, and other

lifestyle factors exert epigenetic influences every

minute of the day, playing a central role in aging anddisease. Perhaps it's not as important to avoid that bowl

of ice cream as it is to feel sheer bliss when eating it... at

least, on occasion!


/04/03/happiness-improves-health.aspx

Gut Bacteria:

The vast majority of your immune system is located in

your digestive system, making a healthy gut a major

focal point if you want to maintain optimal health.

Furthermore, your gut is quite literally your second

brain, as it originates from the same type of tissue. Your

gut and your brain actually work in tandem, each

influencing the other. This is why your intestinal health

can have such a profound influence on your mental

health, and vice versa.

Your gastrointestinal tract houses some 100 trillion

bacteriaabout two to three pounds worth. In all, the

bacteria outnumber your body's cells by about 10 to 1.

It may even be more appropriate to view your body as a

"super organism" composed of symbiotic

microorganisms.

Your intestinal bacteria are part of your immunesystem, and researchers are discovering that microbes

of all kinds play instrumental roles in countless areas of

your health. For example, beneficial bacteria, also

known as probiotics, have been shown to:

Modulate your immune response and reduce

inflammation

Produce vitamins, absorb minerals, and eliminate

toxins

Control asthma and reduce risk of allergies

Benefit your mood and mental health

Boost weight loss Beneficial bacteria also control the growth of

disease-causing bacteria by competing for nutrition

and attachment sites in your colon. This is of

immense importance, as pathogenic bacteria and

other less beneficial microbes can wreak havoc with

your health if they gain the upper hand.


/04/17/psychoneuroimmunology-inflammation.aspx


/05/15/microbial-diversity-gut-flora.aspx

http://drbenkim.com/dysbiosis-leaky-gut.htm

Gut Health:

If you take care of the microbiology in your gut, then

they will take care of you.

Intestinal permeability leads to food allergies due to the

autoimmunity function attacking the macro proteinsthat pass through the gut wall. So no matter what you

eat, if it passes through your gut as a large chunk your

body will attack it and create an allergic response.

These allergies will go away when you heal the gut.

Ideally you should also avoid as much as possible:

Antibiotics, including antibiotic-traces found in

meats from factory farmed meats and animal

products

Agricultural chemicals, especially glyphosate

Chlorinated water

Antibacterial soap Pollution

In farming the same applies. If you take care of the

microbiology of the soil, then they will take care of you.

In fact, gardens are also key to saving energy, protecting

water quality and topsoil, and promoting biodiversity

and beautifying densely populated communities.

Gardening may also hold the key to improved mental

health, stress relief, and much-needed exercise in a

world where most of us spend our days sitting in front

of computers in artificially lit rooms.


/12/23/soil-quality.aspx


/03/23/dr-andersen-high-performance-agriculture.aspx


/05/25/food-minerals-soil-health.aspx

Vitamin D:

The best source for vitamin D is direct sun exposure.

While it may not be possible to get enough sun

exposure during the winter, every effort should be

made to attain vitamin D from UVB exposure as there

are many additional benefits from this route other thanvitamin D. Vitamin D can also be taken as a supplement

that has been shown to have no side effects. Vitamin D

is a potent antimicrobial agent, producing 200 to 300

different antimicrobial peptides in your body that kill

bacteria, viruses and fungi. In fact, its by far the most

potent universal vaccine to promote the growth of CD8

T cells for boosting the immune system. Suboptimal

vitamin D levels will significantly impair your immune

response, thereby making you far more susceptible to
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and listening to my body and intuition. This way I learn

to listen to my body, release addictions, and ensure it

gets what it needs in the right amount to maintain

optimal health.

http://www.sweetlifecenters.com/the-importance-of-

detoxification/

Push-Pull Analogy of Health:

The items that push toward disease are the factorsthat damage DNA and detrimentally impact epigenetic

expression. Negative thoughts; limiting beliefs;

environmental toxins (pesticides, heavy metals,

chemicals, denatured diet, ionizing and non-ionizing

radiation, electromagnetic emanations); suppressive

drugs; genetically modified food; lack of nurture; and

lack of varied plant material in the diet are chief factors

that present instructions to the epigenetic processes.

The items that pull away from disease are the factors

that positively influence the body to express optimal

health. Examples: our Innate Intelligence, whole organic

foods, raw organic foods, love, laughter, joy, positive

thoughts and beliefs, prayer, exercise, detoxification,

and the nutriments and remedies from knowledgeable

natural health practitioners.

Intermittent Fasting:

Promotes the natural secretion of human growth

hormone (HGH), which is a fat-burning hormone.

Fasting also increases catecholamines, which increases

resting energy expenditure, while decreasing insulin

levels, which allows stored fat to be burned for fuel.

Together, these and other factors will turn you into aneffective fat-burning machine. Once you transition to

fat burning mode your cravings for sugar and carbs will

virtually disappear. Also, the proper way to fast is to

fast on the calories, not the nutrients. What youre

giving up is the calories, not the nutrients. Therefore,

take the green mix even on the days that you fast.

Detailed article below:

http://fitness.mercola.com/sites/fitness/archive/2014/

06/20/eating-breakfast-intermittent-fasting.aspx

Importance of high quality fats in diet:The three most important uses of fats in the body:

The brain and nervous system is made up of 80%

fatty acids (by dry weight), and uses fats as fuel. The

brain functions better on fats (ketones) than on

glucose.

Hormones are made from fats. You have fewer

hormone imbalances that cause the wild swings in

moods and behavior. In addition, it increases

fertility and sex drive.

Fat is needed for the absorption and utilization of

fat soluble nutrients.

Fat is essential! You need it to survive. In fact, there is

no physical need for carbohydrates, but fat is essential.

You need high quality fats, of different types, from a

variety of sources, in the right proportions. Different

fats play different roles.

Fat liberates you from cravings:

Fats are like a slow-burning log on the metabolicfire. Glucose and high glycemic carbs are like twigs,

paper, and gasoline with a short-lived energy burst,

followed by a crash and an urge to eat more carbs.

Fat fuel burns more evenly.

Brain power and moods are more stable.

Improved mental clarity.

In a high carb diet, the body will burn carbs and store

fat. In a low carb diet, the body adapts to burning fat,

and will therefore burn the stored fat.

http://www.fatswitchbook.com/?i_cid=mk_productPro

mo_articles_mercolaEating too much damaged omega-6 fat and too little

omega-3 sets the stage for health problems you are

probably seeking to avoid, including cardiovascular

disease, cancer, depression and Alzheimer's,

rheumatoid arthritis, and diabetes, just to name several

Most people, especially Americans, are guilty of this

lopsided omega-3 to omega-6 ratio, and to correct it,

you typically need to do two things:

1.

Significantly decrease damaged omega-6 by

avoiding processed foods and foods cooked at high

temperatures using vegetable oils

2.

Increase your intake of heart-healthy animal-based

omega-3 fats, such as krill oil, fish oil

http://chriskresser.com/how-much-omega-3-is-enough

that-depends-on-omega-6

If youre eating any industrial seed oils youll be way,

way over the optimal ratio in no time at all. So chances

are, if youre eating foods that come out of a package o

box on a regular basis, and you eat out at restaurants a

few times a week, you are most likely significantly

exceeding the recommended intake of n-6.

The more omega-3 fat you eat, the less omega-6 will beavailable to the tissues to produce inflammation.

Omega-6 is pro-inflammatory, while omega-3 is neutral

A diet with a lot of omega-6 and not much omega-3 will

increase inflammation. A diet of a lot of omega-3 and

not much omega-6 will reduce inflammation.

You want roughly at a minimum a 4:1 ratio of the

omega-6 to omega-3. However, the best ratio is 2.3:1.

Limit omega-6 intake to less than 3% of caloric intake

and consume 0.65g/d (three 4-oz. portions of oily fish
http://www.sweetlifecenters.com/the-importance-of-detoxification/http://www.sweetlifecenters.com/the-importance-of-detoxification/http://www.sweetlifecenters.com/the-importance-of-detoxification/http://fitness.mercola.com/sites/fitness/archive/2014/06/20/eating-breakfast-intermittent-fasting.aspxhttp://fitness.mercola.com/sites/fitness/archive/2014/06/20/eating-breakfast-intermittent-fasting.aspxhttp://fitness.mercola.com/sites/fitness/archive/2014/06/20/eating-breakfast-intermittent-fasting.aspxhttp://www.fatswitchbook.com/?i_cid=mk_productPromo_articles_mercolahttp://www.fatswitchbook.com/?i_cid=mk_productPromo_articles_mercolahttp://www.fatswitchbook.com/?i_cid=mk_productPromo_articles_mercolahttp://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6http://www.fatswitchbook.com/?i_cid=mk_productPromo_articles_mercolahttp://www.fatswitchbook.com/?i_cid=mk_productPromo_articles_mercolahttp://fitness.mercola.com/sites/fitness/archive/2014/06/20/eating-breakfast-intermittent-fasting.aspxhttp://fitness.mercola.com/sites/fitness/archive/2014/06/20/eating-breakfast-intermittent-fasting.aspxhttp://www.sweetlifecenters.com/the-importance-of-detoxification/http://www.sweetlifecenters.com/the-importance-of-detoxification/


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per week) of EPA & DHA. Or limiting n-6 intake to less

than 2% of calories, and consuming approximately

0.35g/d of EPA & DHA (two 4-oz. portions of oily fish

per week).

Water:

Your best, most cost effective choice of beverage is

filtered tap water. I strongly recommend using a high-

quality water filtration system unless you can verify thepurity of your water. To be absolutely certain you are

getting the purest water you can, you'll want to filter

the water both at the point of entry and at the point of

use. This means filtering all the water that comes into

the house, and then filtering again at the kitchen sink.

Besides purification, I also believe its critical to drink

living water. Water from a deep spring is one excellent

source of structured water. But you can also promote

structured water through vortexing. Dr. Pollack found

that by creating a vortex in a glass of water, youre

putting more energy into it, thereby increasing the

structure of the water. According to Dr. Pollack, virtually

ANY energy put into the water seems to create or build

structured water.

Heres a goodarticle on water filtration:


/12/18/distilled-water-interview.aspx

Air and Breathing:

You survive on food, water, and air. Naturally, the

quality of each is of utmost importance, but when it

comes to air, few consider the quantity of air they

breathe as a having such an enormously profoundhealth impact. How you breathe affects the oxygenation

of your organs. The detrimental effects of mouth

breathing, hyperventilation and overbreathing are well-

documented. There is a duality to oxygen, and while it is

certainly necessary for life, excessive amounts will

prematurely accelerate oxidative damage and aging. So

the key is to use the absolute least amount that you

need and avoid excessive amounts of it. This way you

wont need to rely on your bodys own and even

supplemental sources of antioxidants to counteract the

damage that excessive oxygen can cause to yourtissues.

The Buteyko Method teaches you how to bring your

breathing volume back toward normal or, in other

words, to reverse whats called chronic hyperventilation

or chronic overbreathing. When your breathing is

normal, you have better oxygenation of tissues and

organs, including your brain.


/11/24/buteyko-breathing-method.aspx

Sleeping Well:

There's convincing evidence showing that if you do not

sleep enough, you're really jeopardizing your health.

Everybody loses sleep here and there, and your body

can adjust for temporary shortcomings. But if you

develop a chronic pattern of sleeping less than five or

six hours a night, then you're increasing your risk of a

number of health conditions, including weakening yourimmune system and increasing your risk of

degenerative brain disorders. This includes:

Viral and bacterial infections

Depression

Hypertension

Stomach ulcers

Cancer, heart disease, diabetes, and many more

Lack of sleep decreases leptin (your satiety hormone),

while increasing ghrelin (your hunger hormone), which

explains why night shift workers are at increased risk fo

obesity and diabetes. Researchers have also foundhigher rates of breast, prostate, colorectal cancer, and

non-Hodgkin's lymphoma among night shift workers. If

you sleep poorly, you are more likely to crave junk

foods and make poor food choices. This is because poor

sleep amplifies the part of your brain responsible for

cravings, while suppressing the part responsible for

rational decision-making.

Here are some quick tips on improving sleep quality:

Get 10-15 min of sun in the morning.

Get at least 30 minutes of BRIGHT sun exposure

mid-day.

Avoid watching TV or using your computer in the

evening, at least an hour or so before going to bed.

Sleep in complete darkness, or as close to it as

possible.

Install a low-wattage yellow, orange or red light

bulb if you need a source of light for navigation at

night.

Keep the temperature in your bedroom at or below

70 degrees F.

If you are having trouble sleeping through the night,

you may need to reconfigure your workout regimen. It

is best to get into a routine where you consistently goto bed and wake up on a regular schedule, limit

distractions before sleep such as television, and practice

relaxation techniques. See article below for more

information:


/03/06/poor-sleep-pain.aspx

http://www.bigbrandbeds.co.uk/blog/268/how-

technology-affects-sleep/
http://articles.mercola.com/sites/articles/archive/2010/12/18/distilled-water-interview.aspxhttp://articles.mercola.com/sites/articles/archive/2010/12/18/distilled-water-interview.aspxhttp://articles.mercola.com/sites/articles/archive/2010/12/18/distilled-water-interview.aspxhttp://articles.mercola.com/sites/articles/archive/2013/11/24/buteyko-breathing-method.aspxhttp://articles.mercola.com/sites/articles/archive/2013/11/24/buteyko-breathing-method.aspxhttp://articles.mercola.com/sites/articles/archive/2013/11/24/buteyko-breathing-method.aspxhttp://articles.mercola.com/sites/articles/archive/2014/03/06/poor-sleep-pain.aspxhttp://articles.mercola.com/sites/articles/archive/2014/03/06/poor-sleep-pain.aspxhttp://www.bigbrandbeds.co.uk/blog/268/how-technology-affects-sleep/http://www.bigbrandbeds.co.uk/blog/268/how-technology-affects-sleep/http://www.bigbrandbeds.co.uk/blog/268/how-technology-affects-sleep/http://www.bigbrandbeds.co.uk/blog/268/how-technology-affects-sleep/http://www.bigbrandbeds.co.uk/blog/268/how-technology-affects-sleep/http://articles.mercola.com/sites/articles/archive/2014/03/06/poor-sleep-pain.aspxhttp://articles.mercola.com/sites/articles/archive/2014/03/06/poor-sleep-pain.aspxhttp://articles.mercola.com/sites/articles/archive/2013/11/24/buteyko-breathing-method.aspxhttp://articles.mercola.com/sites/articles/archive/2013/11/24/buteyko-breathing-method.aspxhttp://articles.mercola.com/sites/articles/archive/2010/12/18/distilled-water-interview.aspxhttp://articles.mercola.com/sites/articles/archive/2010/12/18/distilled-water-interview.aspx


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Page 8

Stress:

Your stress level is a major player in your overall health,

impacting your risk of chronic health conditions like

heart disease, depression, and obesity. Those who live

in a chronically elevated state of stress and anxiety

and often pass that stressful state on to those around

them. Over time, chronic stress may impair your

immune system and cause a number of detrimentalevents in your body, including:

Decreased nutrient absorption

Decreased oxygenation to your gut

As much as four times less blood flow to your

digestive system, which leads to decreased

metabolism

Elevated cholesterol

Elevated triglycerides

Decreased gut flora populations

Increased food sensitivity

Heartburn Decreased enzymatic output in your gutas much

as 20,000-fold!

Further, when your body remains in a stress-induced

"fight-or-flight" mode for too long, one of the most

common consequences of this scenario is that your

adrenal glands, faced with excessive stress and burden,

become overworked and fatigued. This can lead to a

number of related health conditions, including fatigue,

autoimmune disorders, skin problems, and more.

Reversing the Stress Response:

The endorphin and dopamine high can be achieved via

healthful habits like exercise, laughter, hugging and

kissing, sex, or bonding with your child. If you're

wondering just how powerful and effective this can be,

a 10-second hug a day can lead to biochemical and

physiological reactions in your body that can

significantly improve your health.

Happy thoughts and positive thinking, in general,

support brain growth, as well as the generation and

reinforcement of new synapses, especially in your

prefrontal cortex (PFC), which serves as the integration

center of all of your brain-mind functions." These

physical changes in your cells lead to multiple netbenefits, including:

Stimulating the growth of nerve connections

Improving cognition by increasing mental

productivity

Improving your ability to analyze and think

Affecting your view of your surroundings and

increasing attentiveness

Leading to even more happy thoughts

Electrons from the Earth:

The Earth carries an enormous negative charge. It's

always electron-rich and can serve as a powerful and

abundant supply of antioxidant free-radical-busting

electrons. Your body is finely tuned to "work" with the

Earth in the sense that there's a constant flow of energy

between your body and the Earth. When you put your

feet on the ground, you absorb large amounts of

negative electrons through the soles of your feet. Whenyou wear rubber- or plastic-soled shoes, however, you

are effectively shielding yourself from this beneficial

influx of electrons from the Earth. Grounding has been

shown to relieve pain, calm the nervous system, reduce

inflammation, improve sleep, enhance well-being and

much, much more. For optimal immune function, you

want these electrons to enter your body, so make sure

you take your shoes off now and then, or alternatively,

use a grounding pad to take advantage of these free

electrons from the Earth. For more info go to

http://www.earthing.com.

Oral Hygeine:

Oral health can have a significant impact on your

cardiovascular and heart health. I recommend oil

pulling optimal oral hygeine. Basically, it involves rinsing

your mouth with coconut oil, much like you would with

a mouthwash. The oil is "worked" around your mouth

by pushing, pulling, and drawing it through your teeth

for a period of 15 minutes. If you are obsessive like me

you can go for 30-45 minutes. This process allows the

oil to "pull out" bacteria, viruses, fungi and other debris

The best time is in the morning before eating breakfast,but it can be done at any time, the important point is to

just do it. I seek to do it twice a day if my schedule

allows. The used oil is discarded and your mouth rinsed

with water. You should not swallow the oil because it's

loaded with bacteria and toxins. In addition to all the

diet and lifestyle suggestions here, at least once daily

brushing and flossing.

More information on holistic dentistry:


/04/20/root-canal-procedure.aspx

http://articles.mercola.com/sites/articles/archive/2014/07/29/dangers-amalgam-fillings.aspx

Eyesight and Vision

Look up Bates Method to learn how to regain your

eyesight naturally by simply relaxing the eye muscles so

that you are no longer straining and naturally regain

your vision. This strain has a lot to do with stress

(physical, emotional, mental). The less stress in your
http://www.earthing.com/http://www.earthing.com/http://articles.mercola.com/sites/articles/archive/2014/04/20/root-canal-procedure.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/20/root-canal-procedure.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/20/root-canal-procedure.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/29/dangers-amalgam-fillings.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/29/dangers-amalgam-fillings.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/29/dangers-amalgam-fillings.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/29/dangers-amalgam-fillings.aspxhttp://articles.mercola.com/sites/articles/archive/2014/07/29/dangers-amalgam-fillings.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/20/root-canal-procedure.aspxhttp://articles.mercola.com/sites/articles/archive/2014/04/20/root-canal-procedure.aspxhttp://www.earthing.com/


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environment the more relaxed your eye muscles. See

Mercola article below for more information:


/07/20/bates-method-vision-program.aspx

For Optimal Health, Add Variety to Your Fitness

Routine:

80 percent of the health benefits you reap from a

healthy lifestyle comes from your diet, and theremaining 20 percent from exercisebut it's a very

important 20 percent, as it acts in tandem with and

boosts the benefits derived from a proper diet. Ideally,

to truly optimize all aspects of your health, youd be

wise to design a well-rounded fitness program that

incorporates a variety of different exercises. Without

variety, your body will quickly adapt, so as a general

rule, as soon as an exercise becomes easy to complete,

youll want to increase the intensity and/or try another

exercise to keep it challenging. I recommend

incorporating the following types of exercise into yourprogram:

Interval (Anaerobic) Training: This is when you

alternate short bursts of high-intensity exercise with

gentle recovery periods.

Strength Training: Rounding out your exercise

program with a 1-set strength training routine will

ensure that you're really optimizing the possible

health benefits of a regular exercise program. You

can also "up" the intensity by slowing it down.

Avoid Sitting for More Than 10 Minutes. This is not

intuitively obvious but emerging evidence clearly

shows that even highly fit people who exceed the

expert exercise recommendations are headed for

premature death if they sit for long periods of time.

Set your timer for 10 minutes while sitting, and then

stand up and do squats or lunges when the timer

goes off. The key is that you need to be moving all

day long, even in non-exercise activities.

Article on proper posture for sitting:


013/08/25/posture-training-gokhale-method.aspx

Core Exercises: Your body has 29 core muscles

located mostly in your back, abdomen and pelvis.This group of muscles provides the foundation for

movement throughout your entire body, and

strengthening them can help protect and support

your back, make your spine and body less prone to

injury and help you gain greater balance and

stability.

Foundation Training, created by Dr. Eric Goodman,

is an integral first step of a larger program he calls

Modern Moveology, which consists of a catalog of

exercises. Postural exercises such as those taught in

Foundation Training are critical not just for properly

supporting your frame during daily activities, they

also retrain your body so you can safely perform

high-intensity exercises without risking injury.

Exercise programs like Pilates and yoga are also

great for strengthening your core muscles, as are

specific exercises you can learn from a personal

trainer. Stretching: My favorite type of stretching is active

isolated stretches developed by Aaron Mattes. With

Active Isolated Stretching, you hold each stretch for

only two seconds, which works with your body's

natural physiological makeup to improve circulation

and increase the elasticity of muscle joints. This

technique also allows your body to repair itself and

prepare for daily activity.

Environmental Toxins:

When the immune system finds a foreign substance

that the body cant do anything with, then it has no use

for it and is therefore a toxin that must be eliminated.

Elimination takes energy. This sometimes leads to

autoimmune diseases. The autoimmune triad includes:

genetic vulnerability, an environmental trigger (such as

gluten, pathogens, medication side effects,

environmental toxins), and intestinal permeability.

Autoimmune diseases have a long incubation time (up

to 40 years).

Below is a list of the 12 worst endocrine disruptors:

Bisphenol-A (BPA); Dioxin; Atrazine; Phthalates;

Perchlorate; Fire retardants; Lead; Mercury; Arsenic;Perfluorinated chemicals (PFCs); Organophosphate

pesticides; Glycol ethers, azodicarbonamide (ADA) used

as a dough conditioner and flour bleaching agent in

commercial baking.

To avoid these environmental toxins buy products that

come in glass bottles rather than plastic or canned,

since chemicals can leach out of plastics and into the

contents. Bisphenol A (BPA) is a serious concern; make

sure plastic containers and canned goods are BPA-free.

Also store your food and beverages in glass rather than

plastic, and avoid using plastic wrap.Use glass baby bottles and BPA-free sippy cups for your

little ones.

Eat mostly raw, fresh foods. Processed, prepackaged

foods (of all kinds) are a common source of chemicals

such as BPA and phthalates.

Replace your non-stick pots and pans with ceramic or

glass cookware.

Filter your tap waterboth for drinking and bathing. In

fact, if you can only afford to do one, filtering your
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bathing water may be more important, as your skin

absorbs contaminants. To remove the endocrine

disrupting herbicide Atrazine, make sure the filter is

certified to remove it. According to the EWG,

perchlorate can be filtered out using a reverse osmosis

filter.

Integrate house plants into your home to purify and

improve the overall air quality:

http://articles.mercola.com/sites/articles/archive/2014/08/16/trees-remove-air-pollutants.aspx

Stop using Roundup and other lawn and garden

pesticides, as children and pets can come into contact

with it simply by walking across the area.

Avoid commercial bug killers, such as mosquito, tick,

and flea sprays. To learn how to repel such pests

without hazardous chemicals.

Look for products that are made by companies that are

earth-friendly, animal-friendly, green, non-toxic and/or

100% organic. This applies to everything from food and

personal care products to building materials, carpeting,

paint, baby items, upholstery and more.

Use a vacuum cleaner with a HEPA filter to remove

contaminated house dust.

When buying new products such as furniture,

mattresses, or carpet padding, ask what type of fire

retardant it contains. Be mindful of and/or avoid items

containing PBDEs, antimony, formaldehyde, boric acid,

and other brominated chemicals. As you replace these

toxic items around your home, select those that contain

naturally less flammable materials, such as leather,

wool and cotton.

Avoid stain- and water-resistant clothing, furniture andcarpets to avoid perfluorinated chemicals (PFCs).

Make sure your baby's toys are BPA-free, such as

pacifiers, teething rings and anything your child may be

prone to suck on.

Only use natural cleaning products in your home, or

make your own. Avoid products that contain 2-

butoxyethanol (EGBE) and methoxydiglycol (DEGME)

two toxic glycol ethers that can damage fertility and

cause fetal harm.

Switch over to organic brands of toiletries such as

shampoo, toothpaste, antiperspirants and cosmetics.Remember, you can replace many different products

with coconut oil and baking soda, for example. The

Environmental Working Group has a great database to

help you find personal care products that are free of

phthalates and other potentially dangerous chemicals. I

also offer one of the highest quality organic skin care

lines, shampoo and conditioner, and body butter that

are completely natural and safe.

Replace feminine hygiene products like tampons and

sanitary pads with safer alternatives.

Avoid artificial air fresheners, dryer sheets, fabric

softeners or other synthetic fragrances.

Look for products that are fragrance-free. One artificial

fragrance can contain hundreds -- even thousands -- of

potentially toxic chemicals.

Replace your vinyl shower curtain with one made of

fabric.Discourage or even better, forbid, tobacco smoking in

or around your home.

Avoid powders. Talcum and other personal care

powders can be problematic as they float and linger in

the air after each use. Many powders are allergens due

to their tiny size and can cause respiratory problems.

Get some houseplants.

Increase ventilation by opening a few windows every

day for 5 to 10 minutes, preferably on opposite sides of

the house. This is important even in the extremes of

summer and winter so you avoid pollution buildup.

Take your shoes off as soon as you enter the house, and

leave them by the door to prevent tracking in toxic

particles.

Upgrade your furnace filters.

Make sure your house has proper drainage and its

foundation is sealed properly to avoid mold formation.


/03/31/spring-cleaning-tips.aspx

Food Combining Principles:

1. No proteins and starches at the same meal, as

they neutralize each other and prevent proper digestionof either food. To ensure proper digestion of each food,

wait two hours after eating a starch before eating

protein. And wait three hours after eating protein

before eating a starch.

2. No fruits and vegetables at the same meal.

Fruits are either a single or double sugar, whereas the

starches are a triple sugar. Fruits mechanically break

down in your stomach, but chemically, they dont break

down until they reach the third and fourth stage of your

digestive system, which are in your small intestine.

Starches, again, are broken down in three differentstages, starting in your mouth.

According to Dr. Pickering, this is also why its crucial to

not eat dessert after a meal. When you do, it gets

trapped in your stomach with all that other food, where

it starts to rot as its not being chemically digested

there. Therefore, eat fruit 30-60 minutes before dinner.

The same applies if you want to eat another piece of

fruit. Acidic fruits, such as lemons for example, also do

not combine well with starches. Lemon and banana is
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but one example of a combination that is sure to lead to

gastrointestinal upset...

Many people consider tomatoes a fruit, yet its

commonly added to salad. Dr. Pickering classifies

tomatoes as a fruit-vegetable, because even though

they dont have the sugar like most fruits, theyre still

an acidic fruit-vegetable. As such theyre okay to

combine with other vegetables. He suggests the

following recipe for an excellent salad:Any kind of vegetable that has seed in it; for example

summer squash, zucchini, eggplant, cucumbers, bell

peppers, and okrathose are all fruit-vegetables. Your

tomatoes go well with those. And since lettuce and

celery have a neutral effect, as far as the breakdown of

food, the celery and the lettuce combine very well with

all of that. You can also add avocados.

3. Eat melon alone, or leave it alone, or your

stomach will moan. In short, melons do not digest well

with other foods and will frequently cause problems

unless consumed by itself.

When and What to Eat:

Morning meal: The least concentrated foods, in

the greatest amount. Ideal food choice: fruits

Middle of the day: More complex foods, but in a

smaller amount than your first meal. Ideal food choice:

starchy carbs

Evening: The most concentrated foods, but in

the least abundant amount. Ideal food choice: protein

Educational Resources:

All movies listed on:http://www.fmtv.com/all-films

Detox Miracle Sourcebook,GreatLymphaticSystem.pdf, Detox Program

Workbook.pdf, by Robert Morse

Grain Brain by David Perlmutter

Clean The Revolutionary Program by Alejandro

Junger

Superfoods For Optimum Health - Chlorella &

Spirulina -- Mike Adams.pdf

Your Personal Health: The Glycemic Index &

Glycemic Load Amazon Kindle

http://www.gapsdiet.com/Home_Page.html

http://www.immunitrition.com http://www.youtube.com/user/DrRobertMorseND

o

Watch The body in its simplicity, and Art and

Science of Detox

http://www.youtube.com/user/robertmorsend

http://www.mercola.com/

Nutrition Plan from Dr. Mercola:

http://www.mercola.com/nutritionplan/index.htm

http://foodfacts.mercola.com/

http://wakeup-world.com/category/health-

wellbeing/

http://www.fmtv.com/

http://www.onhealth.com

http://www.drpompa.com/

Educational Documentaries:

Food Matters

Fat, Sick and Nearly Dead Hungry for Change

Forks Over Knives

EatingThird Edition
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Health & Food_updated

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