Rules for Healthful Eating
1. Eat 90% of your food to nourish your body and 10% just for fun. This is a major improvement over half for fun and half for health and it allows for the occasional chocolate chip cookie, glass of wine, or serving of steak. Your eating doesn't have to be perfect, just look for progress!
2. The life in foods gives us life. When possible eat local foods in season. They usually have the highest nutrient content and the greatest enzyme activity. Eat foods that will spoil. This insures that the food still has life in it! Food is fuel and food gives us energy. Because we really are what we eat, if we eat foods that have little enzyme activity, they don't 'spark' our body to work correctly. Enzymes are to our body what spark plugs are to the engine of our car. Without those sparks, the car doesn't run right. Processed foods are devitalized of these 'sparks'.
3. Eat a rainbow of fruits and vegetables every day! Eat at least 5 servings, preferably up to 9 or 12 servings, of fruits and vegetables each day. Fresh fruits and vegetables are loaded with enzymes, vitamins, minerals, and important Phytonutrients such as carotenoids and bioflavonoids that protect us from cancer, heart disease, and most other chronic degenerative illnesses. Fruits and vegetables also provide us with fiber. Each month we discover more about the marvels of produce.
4. Choose organically grown foods whenever possible. The average American eats a pound of herbicides and pesticides each year. Organically grown foods generally have higher levels of nutrients because organic farmers pay more attention to their animals' health and to their soils. Bob Smith, from Doctor’s Data, has released a study, which analyzed organic versus commercially grown apples, pears, potatoes, wheat and wheat berries. He found that the mineral levels in organically grown food were twice as high, on average, as commercially grown foods. Animals raised without hormones and antibiotics can’t pass them along to us! Research is more strongly linking them with breast and prostate cancer each year.
5. Increase high-fiber foods--if you can tolerate them. Americans eat 12 grams of fiber on average each day. Recommendations from the National Cancer Institute are to consume 20-30 grams of fiber daily--the same amount Americans ate in 1850. Richest sources are whole grains (brown rice, whole wheat, bulgur, millet, buckwheat, rye, barley, spelt, oats, quinoa), legumes, vegetables and fruits. Fiber protects our colon health, and reduces our risk or colon and breast cancer.
6. Eat adequate protein for your body type. We find protein in virtually all food. Protein is the main building block of our body--the matrix of bone, substance of muscle, our immune system, and many of our hormones. You can find excellent protein in fish, poultry, lean meats, legumes, low-fat dairy products, and eggs. Fruits, vegetables, and grains also have excellent protein but in a smaller ratio. Nuts and seeds provide protein, but watch out for the fat and calories--they add up really fast!
7. Eat high quality fats. Fats found in fish (salmon, mackerel, tuna, and sardines), nuts
and seeds, and grains provide nutrients called essential fatty acids. Even though Americans eat a lot of fat, many of us are deficient in these protective oils. Make sure to get some every day.
8. Drink pure water. Find out about your water quality. Use a filtering system of some type to remove chlorine and toxic substances. These rules will work no matter which basic diet works best for you. You can change the way you feel simply by eating better quality foods. Remember to make changes one step at a time.
Deirdre Rawlings, ND, PhD advises clients in her local area of Atlanta, Georgia, USA in person as well as remotely, both individuals and groups/corporations. While she has a focus on advising those with fibromyalgia or developing symptoms with a focus on nutrition as solution for wellness, her expertise is global and 'wholistic'. Her complete information can be found at http://www.foodsforfibromyalgia.com/ [1]. She is the author of "Foods that Help Win the Battle Against Fibromyalgia"; check out Amazon.com and Barnes and Nobel.
Links:
[1] http://www.foodsforfibromyalgia.com/
[2] http://www.lumigrate.com/forum/rules-healthful-eating#comment-626
[3] http://twitter.com/lumigrate
[4] http://www.lumigrate.com/forum/rules-healthful-eating#top
[5] http://www.lumigrate.com/user/login?destination=node/478%23comment-form
[6] http://www.lumigrate.com/user/register?destination=node/478%23comment-form
[7] http://www.lumigrate.com/forum/rules-healthful-eating#comment-766
[8] mailto:Tom@kociemba.com
[9] http://www.lumigrate.com/forum/rules-healthful-eating#comment-767
Comments
I emailed the link for this to a friend who I thought could use some advise in this area and the response was 'this is what I do already'... so it appears that my perception of his consumption and his differ. Which makes me think about how people's perceptions and reality line up. I'll be paying closer attention to see if I'm 'in reality or not'.
Thank you, Deirdre, for a really wonderful guideline. Streamlined is one of our goals at Lumigrate as you know, and this certainly does that. Valid, progressive and FUN are the others and as I always say, you're ALL of the above! ~~ Mardy
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 [3] 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!
The above article by Deirdre Rawlings above is excellent. But it does highlight a major problem we all have in eating enough fresh raw fruits and vegetables. Cancer, Heart, Alzheimer's & Dietetics organizations all say we should now be eating 9 t0 13 daily servings of fresh raw fruits and vegetable. The problem is that 99% of us can't, don't or won't be able to achieve that standard. To achieve that we would literally have to shop, chop and eat all day long. Fortunately there is a very cost effective, convenient supplement available.
No one, especially a doctor, would or should recommend a supplement that was not backed up by Gold Standard research published in Peer Reviewed Journals. By "Gold Standard" I mean a randomized, double blind and placebo controlled study on clients in a clinical setting that published in top Peer Reviewed Journals. Medical people want and need scientific research before they recommend a supplement. There is a Whole Food Supplement that meets this criteria.
That supplement is available on the commercial market. It has 23 major research universities around the world affiliated with it. There are 17 published studies, 10 of which are Gold Standard. Eight more studies are due to be published in the next year. This supplement is clearly the next best thing to raw, fresh fruits and vegetables. Nothing else, either in front of or behind the counter, with or without a prescription can make the claims this product can make. It meets the criteria set by the FDA, Swiss and the Austrian pharmaceutical standards.
The Whole Food Supplement has 7 fruits, 8 vegetable and 2 gluten free grains in a capsule. It also comes in a soft chewable for those who would rather not take a capsule or for children. There is also a berry product with 8 different berries.
If you would like to find out more let me know. Tom@kociemba.com [8]. I will send you a link and you can have fun doing your own discovery. Or if you prefer I will be your web site guide. If you are a doctor I will also send you a letter on how you how you can get in touch with a doctor who was Chief of Staff at Atlanta Memorial as well as head of the Atlanta Medical Association for 10 years. I will answer any questions you might have about the product or the web site.
Mardy's Note: 12/8/11: The distributor who provided this content on Lumigrate at my encouragement and with my support in the past has messaged through Lumigrate to request the content he provided be removed as he doesn't wish to participate in this 'effort' anymore. The forums at Lumigrate are a social media format, similar to facebook. That would be like contacting facebook and saying "take everything I ever commented on or posted off". Many conversations and exchanges of other providers are woven in 'threads' and that would be disrespectful to the other forum participants who gave their time and energy to participate in the 'social' media of Lumigrate's forums. However, I have changed the UserName to be Juice Plus 007, removed the photo, and am posting this in the signature and removing the contact information that is set up in the signature in order to make it clear this contributor no longer wants to be 'connected' with the posts. Additionally, as time permits, I will work to replace the content with similar but that will entail selecting another person distributing for Juice Plus. I wanted JP represented on Lumigrate because it is a well-known company based on the concept of supplementing fruits and vegetables. Also because JP reaches many people due to it's vast number of distributors; there are 10 in Grand Junction, population 50k or so. In addition to removing the information in the signature for contact, I have changed the username and email address associated with it to route to me if anyone were to send a "private message" to JP007. My first step will be to edit out any internal contact information/links to the requestor. I guess you call this an "imposter"? Grins! I hope this is a clear statement for the users of Lumigrate to view related YOUR forum area and how I manage it. After all, it is YOUR health education (and mine) I'm advocating for but Lumigrate, at the end of the day, is my website. I care a great deal about the users of Lumigrate feeling they are being treated well and providing a forum area which is a FUN place to come get valid, progressive information in a streamlined way when searching for health information our audience of consumers is seeking.
I'm happy to see you reading, commenting and providing a place to support people with their questions about the supplementation route you subscribe to, Tom. As you know, we're also providing information on other products on Lumigrate as well, as there isn't anything that is what everyone wants, so we're going to pick the best of the best and hope to streamline people's purchasing of products.
I believe I asked if people 'had to' communicate and go through a whole process of exploration with you if they were just wanting to purchase Juice Plus. A lot of people I know KNOW this product and like it and say 'I need to get back on that', and have expressed that they would prefer to expedite the process and just order/receive. And I believe you said you could accommodate those people as well.
I'd really REALLY like to see something from you and Robin Thomas of Usana (and the local to Grand Junction Usana person who has posted a lot Marylee LaBaw) related to why this route of sales/distribution has found so much success in the last decades and makes 'more sense now than ever'. I personally find that everyone is so overwhelmed by electronic communication that having a 'real person connection' is incredibly advantageous and welcomed/needed today. There is a Forum way down at the bottom about Products and how they are distributed. I can change the titles of those forums to fit things better as the content gets added, by the way. I've talked with Robin about this as well as you on the phone, I know, and she's up for it, just very busy with the fall time as she is also a mom.
Something I read last night reminded me about this concept of distribution of products, and I can't remember what it was --- it was inspired by Natural Health magazine I was reading, I know that. I must need to add some Juice Plus to my regimen!
I am going to do that, just have a ton going on this week, Tom. Karen from Karen's Korner is coming to town today as well as a positioning, seating, DME vendor who is her neighbor and was one of my vendors in Colorado Springs when I worked in SNF, so I'm getting people together both nights for social 'meet and eat and have some FUN' events, then I'm off to a medical thing this weekend, but next week I do hope to get that very much done.
Thanks!
~~ Mardy
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 [3] 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!