13 Easy Things for Healthier Eating

This list is also part of the intestinal health and immune system blog earlier on Lumigrate but has enough interest I'm going to set it apart for you here.  The guidelines Dr. Lepisto provided for health nutrition are:

• Eat a plant-based diet; meat in reasonable amounts and lean. Organics as much as possible.
• Chose health-promoting fats (and we need to do an entry just on that it appears from the interest in it).  Nuts, seeds, ollive oil and organic butter, avoiding hydrogenated (trans-) and refined fats and oils.  For cooking: butter, coconut, peanut and safflower oil are best and keeping the heat medium-high or lower. 
• Get adequate protein from lean sources and plants, such as dairy, legumes, nuts and seeds.  Chose whole grains, fruits and vegetables which include fiber.  Minimum fiber intake should be 30 grams. 
• Sweeteners: Some can affect the balance of yeast and others don't: agave, brown rice syrup, rice nectar, raw honey, stevia, pure maple syrup or xylitol are fine. 
• Processed foods, sugar and other refined carbohydrates, caffeine and alcohol should be taken moderately. 
• Buying organic whenever possible reduces expusre to pesticides, herbacides, hormones and antibiotics and is likely grown in soils that are more nutrient-rich. 
• Wash fruits and vegetables to remove residues, and eliminate artificial coloring, preservatives and food additives. 
• Use sea salt (good ones will have a pink or grey color) as it is balanced with potassium. 
• Drink adequate water -- half your body weight per day in ounces (if you weight 150, drink 75 oz). Water should be free of chemicals, and reverse osmosis is a preferred type. 
• Identify and eliminate food allergies (refer to our video by Dr. Lepisto on this topic for more information).
• Modify your dietary choices to meet YOUR needs.
• Fiber: very important to note that the intestines are susceptible to reabsorbing toxins, so the longer something stays in the intestines without 'moving along and out', the more absorption of toxins can happen.  This is a very important concept.  Psyllium can absorb toxins and has little 'brushes' that actually work to stimulate the intestine cells.   
• Supplementing Probiotics: Generally, taking 1-5 billion/day for maintenance is recommended.  After antibiotics are stopped, sometimes doses of 120 billion/day are recommended.  People with chronic medical conditions typically need higher, something around 24 billion/day.  There is quite a lot to do with quality of probiotics and there are even some on the market now that are designed to make it past the stomach acids to the intestines before desolving, or are forms that can withstand the stomach acid.  I was amazed when I was at Walgreens looking at their selection -- they have a lot of very progressive stuff.  I was at the grocery store this weekend and looked and they only had one brand, but it was one that is manufactured to withstand stomach acid and has many billions of probiotics which are hopefully working on my immune system right now ... 'tis the season for return to school around here! 

And there are MANY good choices of probiotics; Lumigrate.com's seminars  have  product suggestions / guidance below the description of the video and snippet you can watch, which is a GREAT way to find a GOOD product realily easily (and free here on the website for you ease of figuring out 'what to buy').  Also, the books they recommend are listed there. 

I realize how overwhelming it is with all the brands and wanted to make that part easier in the hopes you had more likelihood of acting on your education.  It routes you through Amazon but you can get those brands a lot of other places if you then look at that brand's website and find where it is sold.  Again, just a free service which we get nothing for except a click through fee theoretically. 

Comments

Wed, 09/23/2009 - 8:43pm

#1 [2]

Rhonda

Title: LumiGRATE Poster - Itinerant

Joined: Sep 23 2009

Posts: 2

Re: 13 Easy Things for Healthier Eating

I just saw on Dr Oz maybe, of course I cant remember, but they have probiotics in a straw. you just sip thru the straw in your drink and that's it.  How easy is that? I know they wont be in West Texas for a long time, but I'm going to see if I can find them online and check it out. Just thought I would share.

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Sat, 04/10/2010 - 1:34pm

#2 [6]

Mardy Ross

Title: LumiGRATE Poster - Top of the Totem Pole

Joined: Feb 16 2009

Posts: 2032

Probiotics in a straw... hmmm

I think the more progressive providers I know are encouraging the Pearls brand, or similar ones that go through the stomach to the intestines before opening up, due to the acid of the stomach as I understand it.  I know there are other brands that I've seen at Walgreens or the Vitamin Cottage/Natural Grocers here in Grand Junction WHO HAVE ONLINE ORDERING by the way.  If you go to the link on Lumigrate for Products, I had a link to Vitamin Cottage (now rebranding as Natural Grocers) built into the website from the get-go as I think they are just as good as good can be as a company and I wanted Lumigrate's followers to have a streamlined mechanism for getting to good products.  

Thanks for writing, Rhonda ... I don't know when you posted that but I didn't see it until today (April 10, 2010) as I was copying this blog post to an area of the Forums so people would be able to find ALL this good information amassed on Lumigrate in the first year in the blog.  ~~ Mardy

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Live and Learn. Learn and Live Better! is my motto. I'm Mardy Ross, and I founded Lumigrate in 2008 after a career as an occupational therapist with a background in health education and environmental research program administration. Today I function as the desk clerk for short questions people have, as well as 'concierge' services offered for those who want a thorough exploration of their health history and direction to resources likely to progress their health according to their goals. Contact Us comes to me, so please do if you have questions or comments. Lumigrate is "Lighting the Path to Health and Well-Being" for increasing numbers of people. Follow us on social networking sites such as: Twitter: http://twitter.com/lumigrate [1] and Facebook. (There is my personal page and several Lumigrate pages. For those interested in "groovy" local education and networking for those uniquely talented LumiGRATE experts located in my own back yard, "LumiGRATE Groove of the Grand Valley" is a Facebook page to join. (Many who have joined are beyond our area but like to see the Groovy information! We not only have FUN, we are learning about other providers we can be referring patients to and 'wearing a groove' to each other's doors -- or websites/home offices!) By covering some of the things we do, including case examples, it reinforces the concepts at Lumigrate.com as well as making YOU feel that you're part of a community. Which you ARE at Lumigrate!

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