7 Steps To A Healthy Lifestyle
Those who follow these guidelines will likely enjoy higher quality of life, one worth living. First, cleanse the body, balance the internal landscape, and focus on high quality nutrition. In addition, exercise, breathe deeply, live in a loving environment, avoid stress, and utilize natural medicine when necessary.
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Nutrition – You Really Are What You Eat
People are collectively waking up to the logic that a healthy lifestyle starts with what they eat. While this idea shouldn’t catch anyone by surprise, some still don’t believe that what they eat has a tendency to affect their being in every way. As obesity and chronic diseases spread throughout the world, many are finally taking note of their eating habits and readjusting them in order to reclaim their health.
While some basic eating guidelines are in order, natural foods are the ultimate best choice. Ideally, eat food that doesn’t have a nutrition label. In other words, eat food that was grown by nature and not made by man. This can be easier said than done since an entire advertising culture is based around artificial and processed foods. In other words, don’t look to big corporations for the answer.
While current scientific advancements are spreading light on the true harm that processed foods have on humans, much of this research remains underground. Fortunately, having a thorough understanding of which chemicals have a negative effect on the human body isn’t necessarily important.
Those who stick with a natural diet that hasn’t been genetically modified should be able to provide themselves with the proper fuel they need to thrive.
This makes it easy to focus on what not to eat and avoid these options.
With that said, avoid sugar, aspartame, refined carbohydrates, artificial ingredients, GMOs, flavorings, and toxic chemicals.
What Should You Eat?
Based Upon My Research / Trial And Error
Dietary choices are unique to each individual. While some might thrive on a raw food diet, 80/10/10 diet, a vegan diet, the primal diet, the Mediterranean diet, or even the South Beach diet, everyone has to decide which is best for them through research / trial and error.
I have come up with my own pyramid of dietary guidelines and for lack of a better name, have called it the Healthy Colon Diet, but the name itself isn’t necessarily important. It works for me and it is an honor to share it with you, take from it what you will.
Food Pyramid For The Healthy Colon Diet
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50% Of Dietary Choices – Fruits, Vegetables, Beans, Legumes
Fruits And Vegetables
Fruits and vegetables offer the body vitamins, minerals, and enzymes, while providing nutrition in the form of soluble fiber, a prebiotic for healthy bacteria.
Those who have plenty of wild edible greens should indulge in order to take advantage of the bounty that nature has offered. Fruits and especially vegetables should be the mainstay of any healthy lifestyle and should make up half of each meal.
In addition, one can make smoothies in order to increase their fruit and vegetable intake. In order to enjoy smoothies for years to come, purchase one of the best blenders on the market.
Fruit / Vegetable Juice
Juicing vegetables is a great way to include enzymes, vitamins, minerals, and antioxidants into one’s diet. Juicing certain fruits also has benefits, but avoid ingesting too much fructose, as it can spike blood sugar levels, when consumed without fiber. Those who want to start juicing should opt for one of the best juicers on the market in order to take advantage of their durability. A quality juicer can open up one’s juicing options considerably.
Juicing Beets – Case Study
Consuming beet juice on a daily basis is an excellent way to lower blood pressure. In fact, studies have determined that consumption of beet juice for one month straight has been shown to reduce systolic blood pressure by an average of 7.7 mm Hg.[i] As such, beet juice has shown to be an effective replacement for blood pressure medications, without the unwanted side effects.
While there aren’t many things in life more disgusting than drinking a shot glass of onion juice, the benefits that this potent drink has can’t be matched. In fact, one popular alternative cancer treatment involves going on a 40-day onion juice fast.[ii] In addition, onion juice has been shown to increase testosterone production in rats by 300% in one study.[iii] Those who are looking for all around better health should consider drinking onion juice from time to time.
Eating sprouts is a great way to improve your health, as they offer plenty of vitamins, minerals, and enzymes from freshly budded plants. Even better, one can grow their own food in the comfort of their kitchen. In many cases, sprouts have a greater nutritional content than their adult counterparts. For example, broccoli sprouts contain significantly more cancer fighting enzymes than adult broccoli.[iv] Consider including sprouts like alfalfa sprouts, clover sprouts, arugula sprouts, radish sprouts, fenugreek sprouts, or dill sprouts to any type of diet in order to make it even more healthy.
While anyone can make their own containment vessel for sprouting seeds, many choose a professional seed sprouting container for the best results.
Beans / Legumes
Beans and legumes are a great source of fiber, protein, vitamins, and antioxidants. Soluble fiber content is high in both beans and legumes, making them a great source of prebiotic food for the gut flora.[v] While many associate beans with gas, soaking beans in hot water for 24 hours and replacing the water before pressure cooking them is a great way to reduce the chemicals that contribute to gas buildup.[vi]
Some still argue that beans and legumes are unhealthy food choices, as they still contain phytic acid and lectins, as a water soak and pressure cooking reduce both of these potentially negative concerns, they don’t eliminate them. However, the monetary cost, nutritional quality, and their ease of storage makes them a logical dietary choice for many. In fact, those who are looking for build up their long-term food storage should consider beans, as they last for months. Realize however, eating beans and legumes is a trade off and those who have adverse reactions should avoid them.
Stay Away From Soy And Peanuts
Stay away from peanuts and peanut butter, a legume that is generally home to aflatoxins. Aflatoxins are attributed to a type of mold that typically lives on peanuts.[vii]
Also stay away from soy based products, as they contain phytoestrogens that have the potential to affect hormone levels.[viii]
20% Of Dietary Choices – Eggs, Fish, Chicken, Beef, Bone Broth
High-quality eggs provide the body with protein and cholesterol, the building block of steroid hormones. Cholesterol has received a bad rap, but it is essential in order for a healthy functioning body. Cholesterol isn’t a problem on its own, but it is an underlying symptom of chronic inflammation from excessive sugar intake.[ix]
In order to test the quality of an egg, the yoke says it all. Chickens that are fed a natural diet through scavenging for food and aren’t exposed to antibiotics provide a yoke that is almost orange in color. I won’t pick on any companies here, but those Omega-3 eggs that can be found in typical grocery stores often have a pale yellow yoke, signifying that the quality is low. Farm fresh eggs that come from chickens that are truly left to roam offer the greatest quality.
Eating fish is a great way to improve one’s lipid profile, while receiving a healthy dose of protein. Since methyl-mercury is such a prevalent toxin, choose fish that aren’t on the top of the food chain. Consider sardines for their high Omega-3 content and low methyl-mercury concentrations.
Chicken And Chicken Broth
Eating organically grown chicken that has the ability to scavenge for food is a healthy protein choice in one’s diet. One of the best ways to get the most out of chicken is to make chicken broth that has been slow cooked for at least 24 hours. In addition, adding organic apple cider vinegar to the broth will allow more minerals to leach out of the bones.[x] Making chicken broth a couple of times a week gives the body the nutrition it needs to thrive.
Beef And Beef Broth
Those who choose to eat beef should make sure that it is organically grown from cows that are allowed to wander and eat from the bushes. While grass fed meat is acceptable, cattle do not naturally prefer it. Also, avoid eating beef from animals that have been fed antibiotics. Eating red meat has a number of benefits including high iron content, relatively high zinc content, a large amount of protein, and creatine.[xi] Again, creating a beef broth with apple cider vinegar and allowing it to slow cook for a day or so allows minerals to leach from the bones and replenish the body with much-needed nutrition.
The advantages that bone broth has on one’s overall health can’t be underestimated. Those who don’t have a slow cooker should invest in one.
Those who don’t have the time or desire to slow cook and create a rich bone broth can purchase high quality organic bone broth.
Cooking red meat (or any meat for that matter) creates heterocyclic amines, a mutagenic compound that has been linked with colon cancer.[xii] One must balance the benefits of eating meat with the possible drawbacks and make an informed choice. Meat consumption of about three times a week is generally advised. However, those who want to avoid it completely should make sure they are getting the necessary minerals, vitamins (especially B12) and protein elsewhere.
Raw Milk 10% Of Dietary Choices
The consumption of raw milk has many proponents and naysayers. Those who choose to consume raw milk, whether it is from a cow, goat, or even a camel are likely to give their immune system a strong boost and provide their body with much-needed nutrients. In fact, a raw milk diet was a common medical treatment given to those who were sick in the early 1900’s.[xiii] Raw milk is literally a natural multivitamin, as it provides all the necessary building blocks to life.
Raw milk may not be an ideal choice for everyone (especially those who are lactose intolerant), however, those who don’t want to consume raw milk, for whatever reason, shouldn’t replace it with pasteurized milk. The maladies associated with drinking typical store bought milk are significant, including increased bone fractures, higher rates of cancers, higher rates of diabetes, increased cholesterol levels, increased acne, constipation, and allergies.[xiv]
Some may argue that milk is a mucus forming food, but it hasn’t been shown to statistically increase mucus production.[xv] However, it does cause mucus to thicken,[xvi] but only temporarily. Since raw milk has a high protein content and is a great source of calcium, among other minerals, it has a place in most healthy diets. Again, a cost / benefit analysis must be performed when considering adding raw milk into the diet.
Organic Seeds And Nuts 10% Of Dietary Choices
Consumption of both organic seeds and nuts is a great way to contribute to a healthy mineral profile. Most nuts and seeds are rich in magnesium, calcium, and zinc.[xvii] They also have plenty of protein and high-quality monounsaturated fat. The best way to eat them is to crack them from the shell in order to make sure the fats have not gone rancid and avoid problems associated with mold. Consider walnuts, pecans, and almonds.
Oils And Fats
The best fats / oils include coconut oil, olive oil, red palm oil and sesame oil. These fats provide the body with a wide array of monounsaturated, omega-3 fatty acids, and omega-6 fatty acids, among others. Using these fats when cooking on low heat is a great way to improve one’s lipid profile.
Eat a diet that includes fermented foods in order to replenish good bacteria within the gut.[xviii] Some examples include kefirmilk, raw sour milk, kimchi, and kombucha tea. As these foods ferment, they create enzymes, various B vitamins, omega-3-fatty acids and probiotics.[xix] Including them into one’s diet is a great way to improve colon health.
Herbs And Spices
Including herbs and spices in one’s diet is a great way to maintain health. While there are plenty of options to choose from, we will only go over a few here.
One of the best spices to incorporate in one’s diet on a daily basis is ginger root. Eating ginger raw, juicing it, or making tea is a great way to open up the lungs and promote good blood circulation. Ginger is one of the best treatments for nausea, it reduces muscle pain, reduces inflammation, regulates blood sugar, lowers cholesterol, and prevents cancer.[xx] Ginger has a number of high-powered antioxidants and in one study on rats, increased testosterone more than 200%.[xxi] Those who prefer to consume ginger in its raw form can eat it frozen and chase it with water in order to neutralize the spiciness somewhat. In addition, one can consume ginger root capsules as well.
Another great addition to the diet is Turmeric, another spice that is in the same family as ginger. Turmeric has a number of widely known benefits and his ideally consumed on a daily basis. Turmeric powder capsules can also be consumed for those who are looking to take advantage of its health benefits.
Eating parsley is a great way to improve one’s health and lung function. Consuming parsley before exercise allows for easy breathing. In addition, eating parsley after consuming onion juice is one way to mask the aftertaste. However, eat parsley in moderation, as large amounts can be detrimental to health. Parsley capsules are also available.
Moringa Oleifera – Nature’s Multivitamin
Moringa leaves provide a large number of vitamins, enzymes, minerals, antioxidants, and protein, making it a natural multivitamin that can be absorbed due to its bioavailability. By weight, Moringa leaves have 4 times the vitamin A of carrots, 4 times the calcium of milk, 3 times the potassium of bananas, ¾ the iron of spinach, and 2 times as much protein as yogurt.[xxii] Mixing a couple tablespoons of Moringa leaf powder in cold water and consuming it on a daily basis is a great way to improve one’s nutritional profile.
Consuming garlic has been shown to reduce blood pressure[xxiii] in addition to a whole host of health promoting functions. While most studies indicate that the majority of health benefits coincide with consuming raw garlic, consuming garlic that has been cooked also has certain benefits. Be aware though, that some people are allergic to garlic and are advised to avoid it entirely. Those who are looking for odorless garlic powder can take advantage of the benefits, without having to deal with the smell.
Himalaya Pink Salt
Use salt sparingly, as too much sodium can cause health complications. However, Himalaya pink salt provides 84 minerals and trace minerals,[xxiv] while having the potential to optimize bodily function. Avoid typical table salt and especially avoid eating salt in countries that have mandated salt enriched with fluoride.
Finding High Quality Food Near You
Ideally, own an organic farm and grow your own food. This is the only way to be certain that one is eating high-quality food. In addition, one is able to become more self-sufficient and won’t have to depend on the complicated logistics that bring food to the grocery stores on a daily basis.
The second best option is to have high-quality food shipped directly to your house. While these companies don’t ship throughout the entire United States, those who are located in the bigger cities can take advantage. There are a number of programs that one can participate in an order to receive a fresh batch of food on a consistent basis.
If this isn’t possible, only consume food that has been marked organic. While these food choices cost significantly more, the effect on long-term health is bound to be positive.
Since there is nothing to wait for, embark on a healthy eating program right now. Those who want to take advantage of better health should eat right and find out how far this will take them.
Drink plenty of water from a natural source, ideally spring water. In general, avoiding city water is a good idea, as most areas treated with chlorine and fluoride.[xxv] Avoiding these two halogens is essential to maintaining ideal health. Fluoride is purported to reduce dental carries, but independent studies haven’t been able to confirm this.[xxvi] However, the negative effects that fluoride has on the body are well documented, including arthritis, bone fractures, cancer, cardiovascular disease, diabetes, endocrine disruption, kidney disease, pineal gland disruption, skeletal fluorosis, negative cognitive effects, and more.[xxvii]
There are many options for purifying water, from distilling to reverse osmosis to carbon filters. Typical countertop plastic pitcher carbon filters are able to remove chlorine, but not much else. Since distilling and reverse osmosis do not remove Volatile Organic Compounds (VOCs) and endocrine disrupters,[xxviii] they cannot be considered sufficient either.
Solid block carbon filters are the best option to purify water, as they remove herbicides, pesticides, VOCs, endocrine disrupters, bacteria, chlorine, fluoride, heavy metals, nitrates, nitrites and parasites.[xxix]
When storing water, glass or stainless steel water bottles are the best options. They will not leach chemicals into the water, like plastics do. While some claim that some plastics, mainly number 1 and number 2 are safe,[xxx] the chances of long-term toxic effects from these plastics are more likely than not.
Living in an environment that is conducive to good health is absolutely necessary in order to achieve a thriving state. Those who live in an area with clean air, low stress, and lots of love are naturally going to be at their best. While an optimal environment is unique to each person, those who find what he or she is looking for are likely to be happy.
Since both genetic and environmental factors make us who we are, consciously placing ourselves in regions where we can live life to the fullest is bound to have positive results.
Here is the take-home message, if you don’t like your environment, change it.
Since breathing is one of the most crucial aspects to staying alive, focusing on breathing exercises is a great way to reduce stress, improve oxygen absorption, and expel carbon dioxide in an efficient manner.
Begin the day by performing breathing exercises in order to expand the lung capacity and maximize oxygen absorption. Take 10 or 20 full breaths and begin the day on a positive note.
Performing breathing exercises throughout the day is also a good idea in order to keep the lungs operating at the peak of their abilities. Allowing the body full access to maximal oxygen levels is a good way to remain happy and think optimally.
Acid / Alkaline Balance
Deep breathing is the most efficient way to shift the body into an alkaline state.[xxxi] While food and water can potentially shift this balance one way or the other, corrections are easily made by unconscious respiratory changes. With that said, don’t worry too much about alkalizing the body through digestive consumption. Instead, simply breath deeply in order to combat symptoms of acidosis.
There is no better way to feel better and look better than to exercise on a consistent basis. The dopamine released by exercise allows one to feel good and relaxed throughout daily life. Exercise also allows the immune system to remain strong and promote general health overall.
While aerobic exercise has its place, performing anaerobic exercise like running sprints, HIIT and lifting weights are a good way to improve bodily function. These types of exercises have the potential to grow muscle and burn fat, while having a number of positive carryovers into daily life activities.
Choose a combination of low impact exercises like swimming and walking with higher impact exercises like running and jumping. The bouncing like action of impact exercises allows the lymph system to clean out itself more efficiently.[xxxii] This will allow nutrient transport to improve, while metabolic waste is easily removed. Since a cell that has everything it needs, while its waste products are removed efficiently can theoretically live forever,[xxxiii] maintaining a healthy body through exercise allows for greater longevity. Those who don’t have the physique for this type of exercise should consider purchasing a trampoline in order to experience the benefits of lymphatic mobilization.
In addition, consider utilizing a supplement that improves joint function. Many swear by Methylsulfonylmethane (MSM) to improve the function of their joints and muscles, not to mention skin health, by increasing collagen production.[xxxiv]
Those who are just embarking on an exercise program should start off small and aim to work out three times a week. Eventually, working out 5 to 6 times a week offers the greatest results, as the body will be able to remove its waste products.
Performing stretching exercises on a daily basis can help muscles and retain their elasticity. In addition, muscles that are the correct length offer greater function and result in fewer injuries. When stretching, put a great deal of emphasis on the hip region and ankle region, as imbalances here contribute to a wide range of problems.
Maintaining muscular balance throughout the body is crucial in order for it to function adequately. Those who concentrate equally on the anterior and posterior chain will likely remain relatively injury free and be able to develop the greatest amount of power.
Sweating allows for a number of healthy biological actions to take place and should be a natural part of daily life. Those who exercise on a consistent basis will likely be able to take advantage of the benefits offered by sweating. However, those who live in cold climates and don’t sweat enough should take advantage of saunas in their area or purchase their own personal sauna.
Some of the benefits of sweating on a consistent basis include, toxin release, faster wound healing, antibiotic action, a reduction in kidney stone formation, increased endorphin levels, overall pain relief, and better skin health.[xxxv]
Skin health is directly related to internal health, as those who are clean on the inside are likely to have radiant skin. Also, realize that most of the creams and lotions on the market are laden with chemicals. While some might improve skin health over the short-term, long-term side effects may be unknown. Here are three natural options to consider in order to keep the skin healthy and youthful.
Simply find some sand and mix it with water in order to obtain an effective exfoliant that can leave the skin looking years younger with a single treatment. Use three times a week for optimal results.
Spend the extra money and purchase a natural, high quality soap that contains glycerin.
This will improve skin quality and reduce allergic reactions that are common with commercial soaps.
Citric Acid Spray
Using a dilute citric acid spray after exiting the shower is a great way to allow the skin and hair to maintain its acidic state. Those who have acidic skin are able to slough off bacteria, viruses and fungi, as they are unable to gain a foothold in such an environment.
Those who eat right, have a well functioning digestive system, live in a loving environment, exercise consistently, and perform breathing exercises on a regular basis, are not likely to have a lot of stress. Since stress is a significant strain on the immune system, it is one principal cause of all degenerative diseases.[xxxvi]
Those who live fast pace lifestyles and are addicted to high stress levels are likely slowly killing themselves in the process. A healthy lifestyle requires one to find a solution to this issue.
Here we talk about the consumption of certain plants to reduce stress levels, however, once must find inner peace within themselves in order to truly overcome stress. Consider meditation or another stress relieving exercise in order to obtain balance.
Embark On A Healthy Lifestyle Now
Eat well, become active, and take your life back before chronic disease sets in. For those who are already suffering from chronic disease, consider alternative treatments. Remember it is never too late to make an effort and change your life.
When optimizing a lifestyle change, start to cleanse the body with a colon cleanse. While eating right and living a healthy lifestyle go a long way towards ideal health, those who remove the mucoid plaque from their intestines will be able to remove toxins and absorb nutrients far more efficiently. After that, take part in a parasite cleanse, pathogenic candida cleanse, and obtain healthy probiotic levels. Those who balance their bacteria levels, while focusing on removing mycelial Candida and parasites have the potential to become healthier than they ever thought possible.
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