Better Body – Better Health (without pills or programs)

Having a healthier body isn’t about dieting, prescriptions, weight loss methods, and crazy schemes. It takes life lessons to learn how to have a healthier body such as obesity, diabetes, cancer, intestinal problems, swelling of the legs and feet, high blood pressure, high cholesterol and so many other problems. To have a healthier body, healthy organs, a healthy weight, or improve the way you eat, you need to listen to your body, to know when it is satisfied (not full), eat healthier, and cleanse your gut. An unhealthy gut will cause many health issues. There are natural ways to help with these issues.

Prescription medications have many chemicals that destroy cells in your body. The pharmaceutical industry has trained us to ensure that if we have a cough, gas, aches and pains, high sugar levels, arthritis, even headaches, we should consume more pills. They give us medication to help the problem and another to take care of the side effects of the medication. This is a domino effect. I am not telling you to stop taking the doctor’s prescribed medication. However, there are natural remedies that will help many symptoms. Use common sense when attempting to switch to natural remedies, before discontinuing your medication. Stopping ‘cold turkey’ will have side effects that could cause harm to your body. When trying natural remedies, always consult your doctor through the process.

Moving forward to a healthier body, mind, and increased energy for motivation is not about being simple or starting a lengthy program. It is all about planning. Planning your day, eating healthier foods, fasting daily, and walking more will help you to achieve your goals. There isn’t a pill or shot to help you lose weight fast and have a healthy body at the same time. There are too many advertisements that pull us in, persuading us that if we pay for medication, vitamins, or a program, it will miraculously solve our problems. These programs are there to make money, in hopes you can lose weight to promote their product or workout. Please don’t get sucked in to social media and advertisements. There is a much better way for you to lose weight and feel good about yourself.

You don’t need to feel overwhelmed, confused, or need to hire a professional. Everything is right in front of you. You just need to know where to look. Let me walk you through a few things that will make sense.

I am a certified Nutritionist and Fitness counselor. I have studied nutrition, for my own benefit, and to share what I have learned with others. I have researched and spoken to doctors, dietitians, and fitness professionals. I interviewed and had social conversations with individuals about their weight loss techniques, some of which I knew would not be long lasting or satisfying enough to stick to it. I am not writing this article to sell you anything. I am only trying to share my knowledge and valuable information, to hopefully help you and guide you along the way. I will try to provide you with step-by-step information, suggestions, and valuable information. Let’s get started.

First, think of your body as an engine in a vehicle. The engine will not perform well without maintenance and fuel. We need to change the oil regularly, fill it with gas or diesel, put Heet in the fuel for winter months, have antifreeze in the radiator to keep it cool, and lubricate where needed. If we do not maintain our bodies like a well-oiled engine, it will break down.

We cannot live without certain healthy organs such as the brain, heart, kidneys, liver, and lungs. We can live without one lung, a partial intestine, one or both breasts, limbs (legs and arms), appendix, gallbladder, spleen, ovaries, uterus, testicles, and prostrate. If we concentrate on keeping the essentials healthy and well lubed, our bodies will feel better, have more energy, and we will live longer lives. There are several steps to eating healthy, maintaining a healthy body, and increasing our activity. Let me guide you through a few important steps to follow.

Step 1 – A healthy gut – You might think the gut is only for getting rid of the waste in our bodies through our poop and urine. There are several processes our gut goes through to keep us healthy. Our digestive system breaks down food into nutrients that the body needs. The food we eat is broken down in the stomach acid into enzymes in the small intestine. Excess water is absorbed in the large intestine. The body absorbs these nutrients and uses the nutrients for energy, then eliminates the waste through the intestinal tract.

To keep a healthy gut, we need to choose better food selections. For instance, if you consume processed foods, pizza, pasta, bread, and other unhealthy carbohydrates, it is hard for the body to digest these foods. These unhealthy carbohydrates cause bloat, weight gain, and health problems. The gut requires foods high in fiber and protein such as fruits and vegetables, beans, and lean meats. This is the fuel for your body, or engine.

The gut also requires fluid, like an engine that needs fuel and oil. The daily water intake the body requires is approximately 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. Water keeps the kidneys healthy, helps the intestinal tract to move and eliminate waste, keeps the body from being dehydrated, and keeps organs healthy. If you don’t care for the taste of water, add lemon or lime slices, fruit, or healthy flavorings such as mint, this will help with the taste. Things like tea, coffee, and other drinks that are made with mostly water, count towards your daily water intake. When you have a healthy gut, weight loss can happen. Water is good for the body and for your health.

Step 2 – Healthy Essential Organs – As I stated previously, we cannot live without the brain, heart, kidneys, liver, and no lungs. Below are foods that are good for our essential organs. Remembering these by color makes it much easier.

Brain – (Blue and Purple) – These contain anthocyanins, flavonoids that can reduce the risk of cognitive decline. Suggestions: eggplant, blueberries, blackberries, and grapes.

Heart – (Red) – Examples: tomatoes, strawberries, and peppers. Along with healthy produce, lean meats such as poultry, fish, lean beef, and pork. Trim fat from meat when you dine out to eat a healthier meal. Local raw honey helps to fight free radicals to prevent heart disease.

Kidneys – (Green, Blue, Red, Yellow) – Leafy greens - spinach, kale, sprouts, and cabbage. Fruit – variety of blueberries, blackberries, raspberries, strawberries, pomegranates, cherries, apples, and pineapple. Vegetables – squash, garlic, onions, broccoli, and root vegetables. All of these are full of vitamins, minerals, and enzymes that keep your kidneys healthy. Don’t forget. Drink plenty of water to keep your kidneys healthy.

Liver – (All Colors) – Leafy greens contain sulforaphane, an anti-cancer compound, vitamins A, C, and K. Tomatoes, Watermelon, papaya, and pink grapefruit contain lycopene that helps reduce the risk of liver disease. Grapefruit and lemons are rich in vitamin C that helps to detoxify your liver. Berries provide a good source of healthy fiber along with vitamins, minerals, and compounds to help protect the liver. Grapes, garlic, and prickly pear are also good for the liver. Nuts and fish help to boost the liver and are a good source of proteins and nutrients. Cold-pressed olive oil also helps to boost the liver and is a healthier choice for oil in foods. Brown rice and oatmeal provides a good source of nutrients to boost the liver. Other foods that are good for the liver are coffee and tea.

Lungs – (White) – white beans, radish, wild rice, garlic, cauliflower, potatoes, and mushrooms. These foods are packed with potassium, magnesium, fiber, and healthy antioxidants. Garlic contains allicin. When garlic is chopped, crushed, or minced, it has anti-fungal properties and works as an antibiotic.

This is a lot of valuable information to consider. The simplest way to create healthy meals is to keep this in mind.

1.      Place a plate on the table in front of you. Fill half the plate with fruits and vegetables and try to mix the colors above to create a variety.

2.      Dedicate a quarter of the plate with whole grains such as brown rice or 100% whole wheat bread, quinoa, oats, or barley.

3.      Use the remaining quarter of the plate for proteins. Choose a variety of poultry (not fried) unless you remove and discard the skin, beans, fish, and nuts, instead of red meat. If you eat red meat, consume it in small portions. Red meat is hard for the body to digest and contains more saturated fats than leaner meat selections.

Healthy Dishes for a Healthy Body

Additional tips:

• ·         Avoid trans fats.

• ·         Use healthy oils like extra virgin olive oil or canola oil, in moderation.

• ·         Avoid sweets and sugary drinks.

• ·         Drink water, tea, coffee, or a small glass of no sugar added juice, instead of soda.

  
  

Diet soda has unhealthy ingredients in it such as aspartame, which is known to cause cancer if consumed in large quantities. Some sodas include acesulfame, an artificial sweetener that is approximately 200 times sweeter than sugar. This can cause the insulin in the body to react negatively. Sodas also include Benzoate, a salt or ester of benzoic acid. It is a colorless, crystalline aromatic acid. It is used as a preservative, prohibiting the growth of bacteria, yeast, and mold. It is also found in fruit juices, sauces, and pickles. Sodium benzoate is generally safe to consume in moderate amounts. There have been some individuals that have had allergic reactions or gastrointestinal discomfort and bloating. In high doses, it can be toxic.

• ·         Limit refined grains such as white bread and white rice. This can cause weight gain and increase sugar levels. Choose 100% whole grain bread instead but still eat it in moderation. It is bread and bread is a carbohydrate, which can elevate sugar.

• ·         Limit or eat in small servings and in moderation carbohydrates such as potatoes. Potatoes may be a delicious meal choice, especially a loaded baked potato, but remember it can cause weight gain and raise sugar levels.

Another natural food item most have forgotten about, or do not know about, is local raw honey.

Local Raw Honey Health Benefits:

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• A natural anti-inflammatory. Raw honey contains flavonoids and polyphenols that help to reduce inflammation.

• It has antimicrobial properties to help treat wounds and soothe sore throats.

• It contains antioxidants to help fight free radicals that lead to cancer and heart disease.

• Raw honey helps with digestive health issues such as constipation, bloating, stomach upset and heartburn.

• The antimicrobial and antioxidant properties help to strengthen the immune system to fight against viruses.

• Raw honey has anti-inflammatory and mucolytic properties that soothes an irritated throat and airways, reducing cough. Add lemon juice to the raw honey helps thin mucus and is a useful source of vitamin C.

• Raw honey and lemon mixed in warm water helps to promote good hydration and promotes mucus production. If this combination is added to warm water or tea, it provides comfort and relaxation, which may help reduce the frequency of coughing.

• Bacteria will not grow in raw honey. Placing honey on wounds, cuts, or even pimples help the healing process. Place a couple drops on the area, depending on the size of the area before you go to sleep. In the morning, the area should be almost healed.

Tips and Advice:

1.      Do not purchase honey from the grocery store unless it says “Raw” honey on the jar. Raw honey crystallizes and is not pasteurized. Other honey choices have been pasteurized, which kills the essential vitamins and enzymes that are good for your body, and some add corn syrup to the honey.

2.      Read the product labels and be cautious of what you cannot pronounce.

3.      Grow fresh produce and herbs in your garden, raised garden beds, flowerpots or indoors. Eat more fruit and vegetables than meat on your plate.

4.      Meat portion: It should be the size of your fist, wide and tall. Any more than this is good for another day.

5.      Dining out, ask for a “to-go” box immediately after placing your order. When your food comes, cut everything in half, box it up, then enjoy your meal. The less temptation to eat all the food served to you is better.

6.      Dining at a buffet restaurant, remember to fill the plate three quarters with fruits and vegetables, a quarter with grains, and a quarter with a variety of protein selections or a single meat selection.

7.      Cooking for several people, either plate everyone’s food for portion control, plate your own food in moderation, or place the food in dishes away from the kitchen table, so the temptation of going back for seconds is not waiting for you.

8.      Desserts: Instead of sugar and artificial sweeteners, use all natural sweeteners such as applesauce, no sugar added fruit juice, apple cider, pineapple, lime juice, raw honey (in moderation), or berries.

Here are a few websites I personally have found to contain valuable and educational information. I hope this article has helped you to create a healthier way of eating, by providing a step-by-step process for your mind, body, and soul. Enjoy!

Healthy Recipe Websites I have personally used and found helpful:

Dietetic Directions: https://dieteticdirections.com/easy-balanced-lunch-plate/

Kelsey Sackmann: https://kelseyandcooperskitchen.com/how-to-build-a-balanced-meal/

ECU Physicians "The Plate Method" (PDF): https://ecuphysicians.ecu.edu/wp-content/pv-uploads/sites/78/2020/06/plate-method.pdf