By Joan McDaniel January 23, 2018
After years of exploitive research, I put together a short list of Eating Healthy Suggestions. The list includes food I ate to regain my own health after being very sick. I have compiled these suggestions from my own research and from several helpful web site’s like the Hearty Soul and Dr. Frank King
Eating Healthy Suggestions
Eating healthy doesn’t need to be complicated, nor does it require following a rigid diet. I know, I got well from being very sick by what I ate. Once I got on the right road, it didn’t take my body much time to start showing positive effects. I still had a long road of recovery, but I was able to get and stay out of bed for my body started to function again and I could breath again.
Arming my Immune System
I stopped eating fast burning (fast food) sugar foods and started eating healthy fat, complex carbs, and protein. I started feeding my immune system instead of my brain. I was giving the immune system ammunition not giving into my brains addiction to sweetness.
“Fat is like a log on a fire – It burns slow and lasts longer”. I started to focus on eating fat more than simple empty carbs. I taught my body to burn more fat and provide energy all day long not just in short spurts. Good limited protein is another key to help slow absorption of sugar and blood sugar balance in the bloodstream.
Immune System and the Gut
Remember the key to health is the condition of your Immune System. The Immune System resides in your gut and is referred to as the “Second Brain”’ An unhealthy gut means a weak unarmed immune system resulting in sickness including allergies both of the environment and of food. You need an abundance of bacteria provided by antioxidants. Gut bacteria or micro biome is influence by the environment, sleep but mostly by the diet. The diversity and abundance of bacteria in our micro biome are largely within our control.
Note: you need both good and bad bacteria in balance. Eating an unbalanced diet high in processed food or “bad bugs” can cause the bad bacteria to crowd out the good. The bad bacteria eats sugar and oxygen and the good bacteria provides energy. You need oxygen to stay strong and healthy.
Steps
I suggest focusing on the following steps to get on the right track:
• Eat Fresh food – Focus on fresh food. Get Your food as fresh as you can get. The further away your food is grown from you the less nutrition. Food grown in your own back yard or local Farmer is best. Many recommend organic but I no longer trust the organic label. Too many tricks are being used to allow the use of the label. You can even find Organic Candy. Organic doesn’t mean low sugar.
• Consume a balanced diet, which consists of whole foods, high-quality animal and plant proteins, sprouted or whole grains, fermented foods, healing fats, root vegetables, low fructose fruit like berries, raw nuts and seeds.
• Consume Probiotic especially Salt Brine Fermented Foods like kimchi, kefir, pickled foods, sauerkraut, and yogurt. This is a good way to get a quick bacteria boost. Also take one to three teaspoons a day of Apple Cider Vinegar with the Mother load and 8 oz of water to help build and maintain your stomach acid.
• Eliminate inflammatory oils: canola, corn, cottonseed, safflower, soybean, sunflower, or vegetable oil. Note: Olive Oil is Good for Health but not for High Heat Cooking. Questions have been raised as to how can you tell if the oil in the bottle is really olive?
• Drink enough pure water: If you take your weight in pounds, and divide it in half, this is the amount of water you should be drinking in ounces (150lbs = 75oz). Bottle water isn’t labeled you don’t know where it comes from. It may be unfiltered tab water. Filter (using an Activated Charcoal filter) tap water is the best. If not filter boil it or let it stand to remove the chloride (chloride is bleach your water company has to add bleach to kill bacteria but bleach isn’t very good on your insides you need bacteria to live). You do not know what is in the bottled water you buy. As with bottle alcohol, the manufacture does not have to provide a list of contents on the label. Bottle water mostly contains pasteurized Water no bugs good or bad.
• Increase consumption of healthy healing fats: avocado, coconut oil, grass-fed butter, or ghee. Get a balanced amount of Omega 3 fats and Omega 6. Sources of balanced Omega 3/6 are things like Grass Fed Beef, Grass Feed and free range Chicken, Free Range Eggs, Fish (wild-caught like Sardines or Salmon), Nuts (Walnuts), and Seeds. Another look at Cooking Oils
• Get in enough fiber: Studies have shown high-fiber diets are good for everything that ails. Ancient humans were found to get 100 grams of fiber a day, we are extremely lucky if we get 20 grams a day. We should try for 50 Grams a Day. Note when increasing fiber increase foods high in soluble fiber like artichokes, avocado, broccoli, brussels sprouts, chia seeds, golden flax seeds and many more. Soluble fiber is soluble in water. It becomes slimy and lubricating in the gut when it mixes with water in the digestive system. Think of psyllium or Metamucil. Start slow depending on how weak your immune system really is.
• Eliminate refined sugars: brown/white sugar, cane sugar, cane juice, cane juice crystals, beet sugar. Reduce the amount of natural sugars taken also.
• Eliminate or try to avoid – additives, and preservatives and refined flour
• Restrict fructose consumption to 20g – 25g Per Day: agave, glucose-fructose (high fructose corn syrup), high glycemic/fructose fruits
• Increase leafy green vegetable consumption: for their magnesium, folate, vitamin C, and B-vitamin content. Raw or cooked Kale is a good start.
• Include animal-based and plant-based sources for amino acids: raw beets, bone broth, cabbage, collagen, pasture-raised (grass-fed) chicken & eggs, raw spinach, and parsley.
• Focus on food sources of sulfur: asparagus, broccoli, brussels sprouts, grass-fed eggs, raw garlic (not heated or cooked), kale, and onions (raw or cooked) and sprouts.
• Limit or eliminate alcohol: especially when detoxing.
• Last but not Least Listen to Your Body: Your body talks, you just have to learn how to listen. It does this first with sensations or feelings (gut Feel) then if these sensations are ignored the body will communicate using pain. It will tell you if it needs the food your eating. Listen to your gut or the second brain not the brain that is easily addicted.
Taking these simple steps can have an immediate and lasting effect that supports the immune systems and its microbiome. It can have immediate and lasting effects on how you feel and your health. Don’t be surprised if you start to experience a better mood, more energy, and fewer cravings – or if your pants start to feel a little looser.
Till Next Time