“Let food be thy medicine,” a famous quote by Hippocrates should be the foundation of all the food we consume daily. Certainly, we can use these words as our guideline to stay as healthy as possible, avoid damaging inflammation and choose treats only on occasion.
Food has an enormous impact on our energy levels, moods, and overall health. Food is our fuel, so expect that good fuel gives good energy, and bad fuel causes us to sputter, just like bad fuel in a car!
Increase your energy and mood naturally
Good, natural nutrition can affect our moods and general health, while bad choices can cause stomach pain, acid reflux, indigestion, constipation, serious illness and the big health danger, inflammation. Did you know that all heart disease can be avoided by a reasonable diet lifestyle, and we are not talking about radical changes.
One easy change is to eat only naturally prepared foods. Included here (Link to other recipes and upload) are recipes and health tips that will help you stay on track and realize, with a few thoughtful choices, you can keep yourself healthy and your loved ones too.
Eat Healthy fats to Restore your Body’s Antioxidant strength
Healthy fats are needed to keep our brains, skin, eyes, and every cell in our bodies happy. Healthy fats are important for our wellbeing, and they keep us satiated longer between meals.
Healthy fats may be consumed freely and daily. Healthy fats such as naturally occurring fats in all meats, chicken, pork, and fish are a smart choice. Vegetable sources such as 100% cold pressed olive oil, coconut oil, avocado oil and pure butter from grass fed animal sources are very satisfying. Olive oil has many anti-inflammatory compounds. Don't use it when cooking with high heat. Coconut, avocado, and butter are safe for cooking at higher heat.
Love your Omegas:
Polyunsaturated fats are essential for our moods and to feed every cell in our body. The benefits include increased vitality and these benefits too:
• Increased mitochondria and cellular energy.
• Brain health and alertness.
• Cardiovascular clarity and function.
• Eye support.
• Healthy pregnancies that ensure a healthy baby.
• DHA and EPA essential fatty acids that our bodies need to produce omegas.
Foods high in Omegas:
• Most fatty fish
• Hemp seeds
• Chia seeds
• Brussel sprouts
Plant based omega supplements are best because omegas are derived from sea plants. However, fish devour these plants that contain omega three, and fish eat other fish, so fish is a good source. However, be careful of Fish oil supplements. They are not always pure or reliable for quality and purity.
• Eat 7 - 10 servings of fruits and vegetables daily in a variety of colors.
• Add vegetables and salads to your meals.
• Add berries, melons, and other fruits to breakfasts or as snacks.
• Add healthy fats and fiber to keep you satisfied.
* Eat smaller portions of protein, and more vegetables.
Common craving triggers:
• Eating sweets and carbohydrates trigger a cycle.
• Lack of nutrition causes more hunger because micronutrients, which are found in natural, pure, nutritious foods, fruits and vegetables are not available.
• Emotional stress can cause hunger.
• Sleep is critical to our health and causes us to eat more often.
Set a sleep time, and a wake-up time, and stay consistent. Your body will adjust, and cravings will be reduced. Exercise can be overdone, or underdone but must be done. A minimum of 10 to 20 minutes of elevated heart rate is critical and can create less desire for food. Do any exercise that you enjoy, just do it. Exercise rushes thousands of natural hormones through the blood vessels to keep us healthy in our minds and bodies along with a healthy cardiovascular system. Eat more often, and eat more nutritious items, which fill you up like vegetables and some fruit.
Frustrating Stomach issues
Do you struggle with constipation, acid reflux, indigestion, and bloating? Vegetables, fruits, and berries can reduce or solve all the issues. Consider these suggestions:
• Eat pure, natural, and wholesome foods.
• Eat more salads and leafy greens.
• Maintain a healthy body weight.
• Don’t eat after 6:30 PM or at least 3 hours before going to bed.
• Chew food well and take your time to enjoy your meal.
• Eat more high fiber foods such as wholegrains, oats, all fruits, and vegetables.
• Do not overeat.
• Fast at least 12 hours between dinner and breakfast.
• Drink one ounce of pure water per pound of body weight daily.
• If you are over fifty consider an over-the-counter digestive enzyme with meals.
Sweets and Cravings
Do you have a sweet tooth, get the munchies, or crave comfort foods? Do you know what triggers these cravings?
Keep a food diary and recognize your emotions, how much sleep you got the night before and how much exercise you do. Once you realize the cause of your cravings, you can take better steps to anticipate and avoid them.
Oxidative stress, what is it and why be concerned? Trans fats cause inflammation and oxidative stress in our bodies. These fats/oils are high in omega six which throws off the omega 3 to 6 ratio of 1:1 and contributes to chronic inflammation and other disease. Oxidative stress also known as free radicals building in our bodies can come from physical exercise, but when food causes added free radicals then the body becomes overloaded. Oxidative stress is like rust and accelerates organ and skin aging, wrinkles and cellular damage throughout our bodies.
Anxiety and Emotional Stress
Some of us suffer from anxiety and stress. Stress causes body mechanisms to fail, more cortisol to be released and naturally degrades the body after extended periods. If you feel the need to calm yourself and de-stress, magnesium rich foods can help.
Here are some examples:
• Brazil nuts.
• Yogurt - full fat.
• Fatty fish - Salmon, mackerel, halibut.
• All leafy green vegetables - Swiss chard, kale, spinach.
• Eggs • Edamame and tofu.
• Pumpkin seeds, most seeds, and cashews.
• Whole grains particularly quinoa and buckwheat.
• Dark chocolate.
• Legumes - Chickpeas, black beans, peanuts, lentils.
• Turmeric and ashwagandha pinto beans, peas.
• Chamomile tea