It is often forgotten that clean water and nutritious diet aren’t only the foundation of health, they are more potent than medications to keep us healthy. However, the quality of what we consume is equally important. If you build a healthy base with basic things like nutrition and exercise, your body will thrive.


1. The most crucial, yet inexpensive thing you could do to your body each day is to drink purified water, which should have a the PH at or below 7.0.

2. Take a minimum of 50% of your body weight in ounces per day; more if you work out or reside in an area with a high temperature.

3. Eat organic foods as much as possible – they have higher levels of nutrients, antioxidants, and more phytochemicals that fight disease and are free from harmful pesticides, herbicides and fungicides.

4. Consume 4-9 servings of fruits and vegetables every fruit and vegetable vitamins day; select fruits and vegetables with different colors to have the largest amount of minerals and vitamins you can get.

5. Try eating more raw vegetables than cooked because they are rich in needed enzymes.

6. If you do eat meat make sure you buy grass-fed, organic meat and it is not only free of antibiotics and hormones but also much leaner and has a different nutritional quality than commercially raised meat. It is rich in anti-inflammatory Omega 3 fatty acids and lower in the proinflammatory Omega 6. It also has a greater quantity of the healthy CLA (conjugated linoleic acid). CLA has antioxidant properties that has powerful anti-cancer properties. It can reduce the risk of suffering from cardiovascular disease and combat inflammation. It also reduces body fat and boosts lean muscle mass. Dairy and meat products made from grass-fed animals may contain 300% to 500% more CLA than those from cattle fed the standard diet of grain and hay.

7. Consider other healthy and lean meats such as ostrich and buffalo.

8. Choose only free-range organic chickens and eggs.

9. If you do consume dairy, ensure it’s organic and , ideally, raw – this means that it has not been pasteurized, or homogenized. It is free of antibiotics and hRGH (recombinant human growth hormone) also contains more vitamins , and enzymes have not been destroyed by these processes. It is also well-tolerated by those who are lactose intolerant. In California you can get organic raw milk, cream ketofu, immune-building colostrum cheddar cheese and butter purchased from Organic Pastures.

10. Include organic nuts and seeds in your diet. Try to eat raw since roasting at high temperatures causes them to oxidize making them rancid, and degrades antioxidants. Nuts are a great source of protein, fiber vitamin B and folic acid, calcium, iron, zinc and antioxidants selenium as well as Vitamin E.

11. Choose a variety of beans an integral part of your diet. They’re abundant in protein, fiber and antioxidants.

12. Eat only whole grains, not processed, ground or bleached, and fortified with synthetic minerals and vitamins, etc. When food items are fortified, you can be sure that the nutritional value of the original food has been stripped out as a result of refining.

13. Don’t rely entirely on wheat as your main grain source. Wheat has the highest glycemic index of all the grains and lots of people are allergic to wheat. Try other grains such as wheat, oats, buckwheat, brown rice, barley spelt, rye, teff triticale, amaranth millet.

14. Limit your caffeine intake. It can cause exhaustion of the adrenal glands. Your body has a tougher and harder time producing enough cortisol needed to get you up early in the morning. It can also keep your body awake to feel alert. It disrupts your normal cortisol cycle.

15. If you are a coffee drinker to enjoy its aroma and flavor you should switch to coffee that is decaffeinated using the Swiss Water Process – the only process that leaves 0.01% of caffeine left.

16. Consume only organic coffee. Non-organic coffee is the heaviest processed food item that is chemically treated in the world.

17. Beware of trans fats at all price. (This is true for fried food that is produced commercially or in restaurants). They reduce HDL (high density lipoprotein – the good guy) and also raise LDL (low density lipoprotein,”bad guy”) which have also been found to be a contributing factor to heart disease.

18. Choose only good fats: cold-pressed olive oil nut oils, seed oils, high-oleic canola oil, avocado oil coconut oil that is organic. (Coconut oil has been widely disseminated as a ‘bad fat’ even though it is saturated it does not contain cholesterol since it is not made from animal products. It has extremely strong anti-bacterial, antiviral and anti-microbial properties due to its large amount of lauric acid. The only other rich source of it is breast milk. Organic virgin coconut oil is now slowly being recognized by medical professionals as a potent tool to fight illnesses of the immune system and is commonly utilized for medicinal purposes by a number of hospitals. Two excellent books on the topic are written by one of the top scientists studying lipids in the world, Dr. Mary Enig: ” Know Your Fats The Complete Guide for Understanding the Nutrition of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose fat” (Hudson Street Press Jan. 2005). If you are using butter that is saturated, make sure you use organic butter made that is fed to grass-fed cattle – it is NOT as unhealthy as was once thought.

19. If you cook with fats in high temperatures, select those that can withstand heat and won’t cause formation of free radicals. Saturated fats are actually best to cook at high temperatures since they are extremely stable. The vegetable oils are not a healthy option for this kind of cooking. The most effective fats for cooking at high temperatures are butter, ghee, coconut oil, duck fat palm oil, avocado oil.

20. Reduce the amount of sugar you consume on your plate. That includes anything with sugar added to it (sodas, fruit yogurt, crackers, cereals, canned tomato sauces ketchup, and so on.). 1 teaspoon of sugar has been proven to reduce the immune system for as long as 4 hours!

21. Take a greater amount of alkaline foods (fruits and vegetables) to counterbalance the acidity of your diet especially if you follow the SAD diet (Standard American Diet) that is highly processed and full of acidifying food items like dairy, meat and grains.

22. Beware of sodas and carbonated beverages because they are all acidic.

23. Beware of alcohol as much as you can – it is not only extremely high in calories, but also hinders the body’s ability to burn fat since the liver needs to process it and cleanse it first. Alcohol is also one of the strongest causes of inflammation in the gut.

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