I hope everyone had a great holiday season. Time now to raise the bar and create a healthier balanced life. With all the changes in Obamacare, you can’t afford to get sick. Prevention and education is the key to be able to take your health into your own hands.
What Can I Do To Increase Wellness?
- Dietary Changes – work towards eliminating the top inflammatory foods and drinks listed below as much as possible. Better yet do my 90-day program in the book, The Candida Cure.
- Quality Sleep – get six to eight hours of quality sleep each night. Your body makes physiological repairs from 10 p.m. – 2 a.m. and psychological repairs from 2 a.m. – 6 a.m. It is better to wake up earlier than go to bed late if you can’t get in 8 hours.
- Exercise – breathe and movement keeps circulation moving and eliminates toxins from the body. Exercise also increases endorphins making you happier, calm, and focused. Everything from fast walking, yoga, playing a sport, running on a treadmill, using a elliptical machine, and even marching in place for 15 minutes five days a week is sufficient.
- Supplementation – the basics are critical for quality aging: multivitamin and mineral, extra vitamin C & E, fish oil, a superfood green powder such as Nanogreens, extra vitamin D3 if there is a low amount in your multivitamin, and a free-form amino acid blend.
Top Inflammatory Food/Drinks
- Alcohol – particularly wine, beer, champagne, and sake because it is fermented and high in sugar. All alcohol is a neurotoxin.
- Sugar & Artificial Sweeteners – everything from evaporated cane juice to agave nectar will increase blood sugar levels and acidify and inflame your body. Artificial sweeteners are neurotoxins.
- Gluten – creates leaky gut and feeds candida. Be careful eating gluten-free products. Many are substituted with corn and potato which elevate blood sugar.
- Dairy – only organic grass-fed butter and ghee is acceptable. Yogurt is out because it is in a pasteurized dairy base that will feed candida. Better to get probiotics from a supplement and prebiotics such as green vegetables.
- Corn – 80% is genetically modified and increases blood sugar. Most genetically modified corn is fed to the livestock you eat; red meat, chicken, turkey, pigs, and even fish.
- Soy – 90% is genetically modified and can aggravate thyroid function, particularly if using soy protein isolates found in protein bars, powders, etc.
- Excess Caffeine – drinking more than one or two cups of organic espresso/coffee, black or green tea will put additional stress on your adrenal glands, ultimately making you more tired and increase blood sugar levels, which then feed candida and other microbes. Energy drinks such as Red Bull over excite the brain and should be avoided altogether.
Steps to Avoid Self-Sabotage
- All or Nothing Approach – I have been culprit to this thinking many times. Don’t try to be a perfectionist from the start. Take one action step a month and build on it. If you are not doing my 90-day program stick to the 80/20 rule listed below.
- Stop and Pause – before eating something that is not good for you ask yourself, “Do I really want to eat this slice of pizza?,” “How will I feel afterwards?,” “Do I really want to eat it knowing that I can have pizza whenever I want?” Many times if you slow down the impulse to eat whatever you want and talk to yourself, you typically end up making the better choice.
- Shift your Perception – switch your focus to knowing you are removing inflammation and infection vs. deprivation when you pass up eating donuts, cake, pizza, soda, etc. The more you make healthier choices the better you feel, and then it becomes easier and easier to live a healthy lifestyle.
- Blowing It – when you indulge in eating foods that aren’t good for you don’t beat yourself up, just get back on track. Tenacity pays off.
Clean Diet (80/20 Rule)
Living in a world filled with toxins in our food, air, and water it is essential to create a new balance point. We don’t live four decades ago when the toxic load was lower and you could get away with more. You certainly can eat what you want but the less conscious you are the more likely you won’t age with quality. And with statistics of 1 out of 6 people having Alzheimer over 60 in the US there is no wasting time. I suggest the 80/20 rule. 80% of your week eat healthy; lots of organic vegetables (50-60% of your diet), particularly dark leafy greens, grass-fed lean animal protein, good fats (nuts/seeds, avocado, olive and coconut oil), small amounts of organic fruit, gluten-free whole grains (omit corn), and small amounts of organic soaked beans/legumes. 20% or once or twice a week splurge on your favorite comfort food or drink unless you are dealing with a serious chronic disease such as cancer or autoimmune.