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Healthy Diet Do’s And Don’ts

Posted Nov 23 2012 5:24pm

From The Muncie Voice…..

Full of nutrients, antioxidants and vitamins, fruits and vegetables are the center of a healthy diet. Regularly consuming fruits and vegetables reduces risk of heart disease and cancer, improves GI health and protects against high blood pressure. Research has also shown that children who regularly consume fruits and vegetables perform better in school than children with poor dietary habits.

You can easily achieve healthy living and wellness by fine-tuning your diet. Consuming natural and whole foods will help clean up the body and decrease the risk of chronic disease. Try incorporating these guidelines one section at a time, and give yourself one week to practice before moving on to the next.

Fruits and vegetables:
Consume as many fruits and vegetables as possible on a daily basis, and focus on variety that is rich in color as well as seasonal produce. Buy local, sustainable or organic produce that is clean of pesticide residues. By incorporating lacto-fermented vegetables and fruit, you’ll experience the benefits of probiotics, which help with numerous health problems, ranging from constipation to diarrhea to preventing and fighting colds.

Naturally-raised beef, bison, poultry, lamb, game, etc.:
Eat whole, naturally-produced dairy products from grass-fed cows. Fat from naturally-produced dairy products provide essential nutrients that the body needs to prevent chronic diseases, such as heart disease and osteoporosis. In addition, grass-fed beef and bison are not only healthier for you, they’re better for the animal and environment. Fermented dairy products, such as yogurt, kefir and cultured butter are another great source of health-promoting probiotics. Also, look for egg yolks that are bright yellow to orange as these are the highest in nutrients and health benefits. Lastly, incorporate organic meats into your diet, and only consume poultry that is pasture-raised and eats its natural diet.

Whole grains:
Incorporate a variety of whole grains into your diet, and try ancient grains, such as quinoa and amaranth.
Sprouted grains are a great source of added nutrients. Sour leavened bread helps inactivate anti-nutrients found in grains. It may be obvious, but it’s important to minimize consumption of highly refined carbohydrates, including white flour products, sugar and sweets, as they promote fat storage, perpetuate appetite, promote cardiovascular disease, increase risk of type II diabetes and promote certain cancers.

Nuts and seeds:
Eat a variety of organic, raw nuts and seeds. Toast nuts and seeds for immediate use, and avoid buying pre-toasted nuts and seeds. Instead, try sprouted nuts and seeds. Nut and seed butters are not only delicious, they are free of sugars and added oils.

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