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January 21, 2005 Issue #019
TABLE OF CONTENTS
1) 5 Tips To Get The New Year Off To A Healthy Start
2) Healthy Recipe of the Month
3) Your Healthy Eating Support Group Tip
4) Healthy Products and Services
5 Tips To Get The New Year Off To A Healthy Start
This is the time of year when you’re setting goals that you want to achieve this new year. You’re optimistic, enthusiastic and excited. This is going to be a great year and you’re going to do great things.
Are you still going to feel this way two, six, eight months from now? Unless you set your expectations realistically and set up a program for yourself that you really want to do and you realistically can achieve, sadly, the answer is probably... NO.
Here are some tips for improving your eating habits and your health, a long with a way for you to set it up to succeed.
- Eat Greens
Eat a large green salad with lunch and dinner. Make sure your salad has at least five or more different vegetables and eat your salad first. Raw foods are rich in enzymes which help start the digestive process. Dress your salad with extra virgin olive oil, raw unfiltered apple cider vinegar, Celtic Sea salt and your favorite herbs.
Vegetables that are good for salads include:
- different types of lettuce – romaine, red leaf, green leaf
- other greens – escarole, endive, spinach, dandelion greens
- shredded carrots
- shredded beets
- shredded zucchini
- Eat Adequate Amounts of Quality Protein
Protein supplies your body with the building blocks for all your body tissues. Your body needs protein to:
- form new tissues and repair injured cells
- produce hormones
- maintain the proper pH, the acid-alkaline balance, of your blood and tissues – if your body is unable to maintain the proper pH, you become sick
- regulate water balance
- produce milk in lactating mothers
- help kids grow
Your best sources of protein include:
- organic, free-range eggs
- organic free-range poultry
- organic grass-fed beef and lamb
- organic raw whole milk and cheese from cows, goats or sheep – avoid low fat, non fat, ultra-pasteurized and homogenized – unpasteurized is best but can be difficult to find
- cold-water deep-sea fish, especially wild Alaska salmon; avoid farmed fish
- legumes, grains, nuts and seeds are sources of vegetable protein, but care must be taken to insure complete proteins. Vegetable proteins tend to be low in several amino acids, including cystine, tryptophan and threonine. Soy protein is controversial and I do not recommend the use of soy. The safest soy products to use occasionally are tempeh, natto, miso and naturally fermented soy sauce.
Avoid cooking meats at high temperatures to prevent the formation of carcinogens. Also avoid processed meats preserved with nitrates and nitrites, which are carcinogens. Smoked meats also should be avoided. Bake or roast your meats at 350 degrees F or cook stovetop in water.
- Eat Healthy Fats
Healthy fats are important to your health. Low fat and no fat diets are dangerous! Contrary to popular belief, eating fat does not make you fat, give you heart disease or cancer provided you’re eating healthy fats.
Omega-3 fats have received a lot of publicity as to their healthful benefits. But, omegs-3’s need saturated fat to actually provide health benefits to your body. Without saturated fat, omega-3’s contribute to heart disease and cancer, just like the omega-6’s and polyunsaturated fats.
The healthiest fats and oils to use are:
Always use only expeller pressed oils that have not been extracted at high heats and without chemical solvents. Avoid all hydrogenated and partially hydrogenated oils and margarine. I do not recommend corn oil, soybean oil or canola oil.
- Expeller pressed extra virgin olive oil
- Raw organic butter
- Coconut oil
- Expeller pressed flax seed oil in small amounts and never heated
- Eat Whole Foods
Eat foods in their whole and unprocessed state as much as possible. Processed foods have much of their nutrients removed and have preservatives and chemicals added which may be harmful to your health.
Soak your grains and nuts overnight. All grains contain phytic acid which binds minerals and blocks their absorption. Soaking overnight (at least seven hours) in warm water with a couple tablespoons of whey or apple cider vinegar neutralizes the phytic acid.
Nuts contain enzyme inhibitors that can interfere with digestion. Soak your nuts in salt water overnight, they dry in a warm oven or in a dehydrator. Prepared this way, nuts are easier to digest and their nutrients are more readily absorbed.
- Cut Out the Sodas
Sodas and soft drinks are a major contributing factor to degenerative diseases that are rampant in U.S. and the westernized world. They contain carbonated water, high fructose corn syrup, which is simply sugar, or sugar substitutes, and a variety of chemicals that are suspected carcinogens, block your body’s ability to absorb minerals, can cause kidney damage, osteoporosis, depression, nervousness, fertility problems, heart disease and cause you to be addicted to them. 100% of the calories in soft drinks are from sugar. In the diet variety that contain 0 calories, they are a pure chemical cocktail, unfit for human consumption… that is, if you value your health.
Instead of sodas, drink good quality filtered, unfluoridated plain water, with a little fresh lemon or lime, or occasionally for a little more fruity flavor, use 1 part fruit juice and 5 or more parts water. Use herbal teas instead of regular tea and coffee. If you must have a carbonated beverage – which is not recommended – try using sparkling water with a small amount of lemon, lime or fruit juice added.
Set yourself up to succeed at eating healthfully by using
Your Personal Food Planner.
This will get you moving in the direction of healthier eating. Not only will your Personal Food Planner make it easy to make the transition to healthier eating, it will help you get back on track if you stray. This is where most people blow it! If you mess up, have a splurge with junk food or for some reason, just find yourself in your old eating habits, all is not lost. You’re human. We all blow it sometimes. Just go back to your Personal Food Planner and start over again. Eventually healthy eating will be a habit and it will be easy to stick with it.
your comments or questions about this discussion.
I cannot answer each
question individually, but I will attempt to
address questions in the next newsletter.
Healthy Recipe of the Month
Eggplant & Cabbage
3 cloves garlic, minced
1/2 large onion, chopped
1/4 large head of cabbage, coarsely chopped
1 medium eggplant, cut in quarters and sliced
Italian herbs to taste
Celtic Sea salt to taste
Cayenne pepper to taste
1 Tbsp. coconut oil
1/4 cup vegetable water or filtered water
Saute the onion in coconut oil for 5 minutes or till translucent. Add water and remaining ingredients and simmer till the cabbage and eggplant are tender. For a complete meal, add 2 cups of cooked chicken, lamb or tempeh, cut into small pieces, after adding the vegetables. Serve over brown rice.
Your Healthy Eating Support Group Tip
If you use dairy products, use in the form of soured or cultured products, like yogurt, kefir or cheese. Raw whole milk products from cows, goats or sheep are best. Use pasteurized if you can’t find raw milk products. Avoid ultra-pasteurized and homogenized. Avoid reduced fat and skim.
Healthy Products and Services
The 2004 Edition of
FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not
800 food additives classified according to safety, whether they may cause
allergic reactions and if they are GRAS Generally Recognized As Safe) by
the FDA. New to this edition is information on how to identify genetically
modified produce in the grocery store. It's a handy pocket-sized book that you
can carry with you when
you shop to help you read food labels and make sure the food you're buying
has only healthy ingredients. It will help you choose healthy foods when you
shop and keep harmful chemicals out of the food you feed your family.
If the above link doesn't work, copy http://www.healthyeatingadvisor.com/foodadditives.html
into the address line on your browser.
HEALTHY EATING: For Extremely Busy People Who Don't Have Time For It
tells you what's healthy and what's not in a clear, concise and
easy-to-use format. It gives you a system so easy to use that you
can't help but succeed at eating healthfully. In less than 15 minutes,
you will know how to choose healthy food and be on the right track to
If the above link doesn't work, copy
"http://www.healthyeatingadvisor.com/healthyeating.html" into the address
line on your browser.
is a once-a-day, totally delicious
and refreshing, easy mixing drink of only 30
calories that tastes so good in plain water we
unconditionally guarantee you’ll absolutely love
it or your money back ! It is a uniquely easy
mixing and refreshing “Super Food” powder mix
loaded with natural, organic, whole foods and
extracts. These are most of the foods that we are
constantly being told by the scientific experts
and our doctors that we should be eating daily,
but never seem to be able to do so on a long term,
If the above link doesn't work, copy
"http://www.doctorsfornutrition.com/a/1872/ " into the address
line on your browser.
Healthy Eating Coaching
If you would like personal, one-on-one help to get yourself
eating healthfully, I offer healthy eating
coaching/nutritional consulting services by telephone. The first
session is free. You just have to pay for the call.
To schedule your no charge evaluation,
send me an e-mail
with NO CHARGE EVALUATION in
the subject line. Tell me what your
concerns are, what times you are available, and what time zone
you're in. I will send you an e-mail with your appointment date
and time, and the phone number for you to call.
Written by Christine H. Farlow, D.C.
Your Personal Online Healthy Eating Coach
(c) copyright 2004 HealthyEatingAdvisor.com