A High Nutrient Diet and Supplements for Wellness and Prevention
A High Nutrient Diet and Supplements for Wellness and Prevention
By: Michael E. Goldberg,
Reiki Master
July, 2011
Obesity, heart disease, diabetes and cancer are at epidemic levels. This is, in large part, a result of our poor diet and sedentary lifestyle. At the same time, stress, toxins in the air, food, water and soil and a negative mind-set deplete the nutrients in our bodies, deplete our energy, undermine our immune system and make us vulnerable to disease. For prevention and wellness, we need a lot of nutrition (vitamins, minerals and anti-oxidants especially), exercise and water, especially given the level of stress and toxicity around us.
We eat too many processed, packaged and junk foods. We drink too much soda and sweetened fruit drinks. Processed, packaged and junk foods are filled with sugar (primarily high fructose corn syrup), chemicals and toxins. They do not have much fiber or nutrients in them. We consume too much soda and artificial fruit drinks. Soda and artificial fruit drinks contain a lot of sugar and toxins. We consume too many foods and beverages with artificial sweeteners in them. Artificial sweeteners are toxic chemical compounds. We need to turn to Mother Nature for relief.
Sugar and toxins in processed, packaged and junk foods damage our organs and put great stress on our bodies. Our bodies and organs are starved of nutrients (vitamins and minerals). Our energy and immune system is under attack because of the high fructose corn syrup, salt and toxins in processed, packaged and junk foods.
For prevention and wellness, our bodies need a lot of nutrients (vitamins, minerals and anti-oxidants) and fiber. Our bodies need to be hydrated with water. Our bodies consist primarily of minerals, water and energy and need to be replenished with minerals, water and energy for good health. For prevention and wellness, we must boost our energy and immune system and end the assault of toxins on our organs through a high nutrient diet and through vitamins, minerals and anti-oxidants.
For prevention and wellness, eat a high nutrient diet (mostly fresh, non-starchy vegetables, some starchy vegetables and some fruit, berries, nuts and seeds). Fresh vegetables, fruit, berries, nuts and seeds have the fiber our bodies need as well. Some protein is fine, but should be limited. At least 80% of your diet should consist of vegetables, fruit, berries, nuts and seeds. You can get protein from beans, legumes, eggs, fish and lean meat. But, limit your intake of protein and red meat. For starch, eat whole grains, whole potatoes and whole yams along with whole grain pasta, because they contain fiber and nutrients (unlike refined grains – i.e., white bread, white rice and white pasta).
Fresh, whole, organic vegetables are best because they contain the maximum amount of nutrients in them. They contain the minimum amount of toxins in them. But, fresh non-organic whole vegetables and whole (non -processed) frozen vegetables are better than processed, packaged and junk foods. Genetically modified foods should be avoided.
Substantially reduce refined sugar and starch in your diet (such as white bread, white rice, white pasta). Substantially reduce fat in your diet – especially poly unsaturated and hydrogenated fats such as vegetable, corn and safflower oil and margarine. Use natural fats such as olive oil and butter. But, go light on olive oil and dairy products such as butter and cheese because they have a high caloric content.
A raw diet is best. Raw, fresh vegetables, fruit, berries, nuts and seeds contain the most nutrients. But, if you wish to cook your food, lightly cook it. This will preserve many of the nutrients in them. Steam them lightly. Boil, bake and grill them lightly. Limit your consumption of processed sauces and condiments. They contain a lot of high fructose corn syrup, salt and toxins.
Some of the best vegetables with a lot of vitamins and minerals in them include green leafy vegetables (such as spinach and kale), broccoli, tomatoes, cucumbers, mushrooms, asparagus, avocados, bok choy, brussels sprouts, squash, carrots, sweet potatoes, yams, cabbage, cauliflower, eggplant, string beans, lima beans, peppers and root vegetables (such as beets, parsnips and turnips). Eat plenty of garlic and onions. Eat berries especially blueberries and strawberries. Eat fruit, especially apples, bananas, grapes and melons. Eat nuts. Almonds are especially healthful. Seeds are very healthy too.
To build up your energy and immune system for wellness and prevention, supplement your high nutrient diet with vitamins, minerals and other supplements. A multi vitamin is good, but it not enough to give you the vitamins and minerals you need for good health even if you are on a high nutrient diet. This is because the nutritional value of fresh and frozen vegetables, fruits and berries has been depleted. This is due to depletion of nutrients in the soil.
So, on a daily basis, take a multi vitamin, but fortify it with additional vitamins and supplements including vitamin A, B-Complex (B-6 and B-12 and Folic Acid and Niacin especially), C, D (D3 especially), E and K Take trace minerals daily. You can get trace minerals in liquid form. Some of the essential trace minerals include iron, zinc, manganese, potassium, magnesium, copper, iodine, selenium, molybdenum, chromium, calcium, sulfur, cobalt, nickel, boron, beryllium, sodium, copper, tin, silicon, vanadium, fluorine.
Also, on a daily basis, take (i) antixoidants (CoQ10, green tea and green tea extract and resveritrol are good), (ii) adatogens (such as cordyceps, reishi and shitaki mushrooms), asrtagulus and tumeric, (iii) anti inflammatory supplements such as fish oil and (iv) protein/amino acid supplements. These will help prevent and repair the damage to your cells done by oxidation/free radicals and inflammation and help build more muscle tissue. When your energy is low, take Echinacea and Asian Ginseng, Astalagus and Asian Mushrooms and Asian Mushroom supplements (i..e, reishi, cordyceps and shitaki mushrooms).
Drink plenty of water. Some prescribe at least eight, eight ounce glasses of water per day. Filter your water, because tap water contains chemicals. The body needs exercise. So, get plenty of exercise. At the very least, walk two to three miles a day. When you are sitting for long periods, stretch your legs and body and get up and move around or exercise. Breathe more deeply and take a lot more deep breaths to draw the maximum amount of oxygen into your lungs.
To maximize absorption of nutrients, it is important to be in a relaxed and balanced state. This will require you to manage stress, center yourself and purge anger, fear and negativity. To maximize absorption of nutrients, it is important to be in a relaxed and balanced state when you eat and to eat slowly.
The Program in this article will boost your energy and immune system and bring you better health and wellness. The Program consists of (i) a high nutrient diet (that primarily consists of fresh and whole vegetables, fruit, berries , nuts, seeds and grain) along with (ii) a daily dose of a lot of vitamins, trace minerals, anti-oxidants and other supplements will boost your energy and immune system, (iii) a lot of filtered water to drink and ((iv) plenty of exercise, stretching and deep breathing. The program in this article will go a long way to defeat the chronic conditions discussed above.
________________________
Michael E. Goldberg is a Reiki Master and Life coach and Author of The Road to Healing, Good Health and Wellness (available on amazon.com, kindle and barnes and noble .com), The End of Mood Disorders (available on amazon.com and barnes and noble.com) and The Road to Happiness, available for free at www.theroad2happiness.com and the Facebook Page entitled The Road to Happiness.
By: Michael E. Goldberg,
Reiki Master
July, 2011
Obesity, heart disease, diabetes and cancer are at epidemic levels. This is, in large part, a result of our poor diet and sedentary lifestyle. At the same time, stress, toxins in the air, food, water and soil and a negative mind-set deplete the nutrients in our bodies, deplete our energy, undermine our immune system and make us vulnerable to disease. For prevention and wellness, we need a lot of nutrition (vitamins, minerals and anti-oxidants especially), exercise and water, especially given the level of stress and toxicity around us.
We eat too many processed, packaged and junk foods. We drink too much soda and sweetened fruit drinks. Processed, packaged and junk foods are filled with sugar (primarily high fructose corn syrup), chemicals and toxins. They do not have much fiber or nutrients in them. We consume too much soda and artificial fruit drinks. Soda and artificial fruit drinks contain a lot of sugar and toxins. We consume too many foods and beverages with artificial sweeteners in them. Artificial sweeteners are toxic chemical compounds. We need to turn to Mother Nature for relief.
Sugar and toxins in processed, packaged and junk foods damage our organs and put great stress on our bodies. Our bodies and organs are starved of nutrients (vitamins and minerals). Our energy and immune system is under attack because of the high fructose corn syrup, salt and toxins in processed, packaged and junk foods.
For prevention and wellness, our bodies need a lot of nutrients (vitamins, minerals and anti-oxidants) and fiber. Our bodies need to be hydrated with water. Our bodies consist primarily of minerals, water and energy and need to be replenished with minerals, water and energy for good health. For prevention and wellness, we must boost our energy and immune system and end the assault of toxins on our organs through a high nutrient diet and through vitamins, minerals and anti-oxidants.
For prevention and wellness, eat a high nutrient diet (mostly fresh, non-starchy vegetables, some starchy vegetables and some fruit, berries, nuts and seeds). Fresh vegetables, fruit, berries, nuts and seeds have the fiber our bodies need as well. Some protein is fine, but should be limited. At least 80% of your diet should consist of vegetables, fruit, berries, nuts and seeds. You can get protein from beans, legumes, eggs, fish and lean meat. But, limit your intake of protein and red meat. For starch, eat whole grains, whole potatoes and whole yams along with whole grain pasta, because they contain fiber and nutrients (unlike refined grains – i.e., white bread, white rice and white pasta).
Fresh, whole, organic vegetables are best because they contain the maximum amount of nutrients in them. They contain the minimum amount of toxins in them. But, fresh non-organic whole vegetables and whole (non -processed) frozen vegetables are better than processed, packaged and junk foods. Genetically modified foods should be avoided.
Substantially reduce refined sugar and starch in your diet (such as white bread, white rice, white pasta). Substantially reduce fat in your diet – especially poly unsaturated and hydrogenated fats such as vegetable, corn and safflower oil and margarine. Use natural fats such as olive oil and butter. But, go light on olive oil and dairy products such as butter and cheese because they have a high caloric content.
A raw diet is best. Raw, fresh vegetables, fruit, berries, nuts and seeds contain the most nutrients. But, if you wish to cook your food, lightly cook it. This will preserve many of the nutrients in them. Steam them lightly. Boil, bake and grill them lightly. Limit your consumption of processed sauces and condiments. They contain a lot of high fructose corn syrup, salt and toxins.
Some of the best vegetables with a lot of vitamins and minerals in them include green leafy vegetables (such as spinach and kale), broccoli, tomatoes, cucumbers, mushrooms, asparagus, avocados, bok choy, brussels sprouts, squash, carrots, sweet potatoes, yams, cabbage, cauliflower, eggplant, string beans, lima beans, peppers and root vegetables (such as beets, parsnips and turnips). Eat plenty of garlic and onions. Eat berries especially blueberries and strawberries. Eat fruit, especially apples, bananas, grapes and melons. Eat nuts. Almonds are especially healthful. Seeds are very healthy too.
To build up your energy and immune system for wellness and prevention, supplement your high nutrient diet with vitamins, minerals and other supplements. A multi vitamin is good, but it not enough to give you the vitamins and minerals you need for good health even if you are on a high nutrient diet. This is because the nutritional value of fresh and frozen vegetables, fruits and berries has been depleted. This is due to depletion of nutrients in the soil.
So, on a daily basis, take a multi vitamin, but fortify it with additional vitamins and supplements including vitamin A, B-Complex (B-6 and B-12 and Folic Acid and Niacin especially), C, D (D3 especially), E and K Take trace minerals daily. You can get trace minerals in liquid form. Some of the essential trace minerals include iron, zinc, manganese, potassium, magnesium, copper, iodine, selenium, molybdenum, chromium, calcium, sulfur, cobalt, nickel, boron, beryllium, sodium, copper, tin, silicon, vanadium, fluorine.
Also, on a daily basis, take (i) antixoidants (CoQ10, green tea and green tea extract and resveritrol are good), (ii) adatogens (such as cordyceps, reishi and shitaki mushrooms), asrtagulus and tumeric, (iii) anti inflammatory supplements such as fish oil and (iv) protein/amino acid supplements. These will help prevent and repair the damage to your cells done by oxidation/free radicals and inflammation and help build more muscle tissue. When your energy is low, take Echinacea and Asian Ginseng, Astalagus and Asian Mushrooms and Asian Mushroom supplements (i..e, reishi, cordyceps and shitaki mushrooms).
Drink plenty of water. Some prescribe at least eight, eight ounce glasses of water per day. Filter your water, because tap water contains chemicals. The body needs exercise. So, get plenty of exercise. At the very least, walk two to three miles a day. When you are sitting for long periods, stretch your legs and body and get up and move around or exercise. Breathe more deeply and take a lot more deep breaths to draw the maximum amount of oxygen into your lungs.
To maximize absorption of nutrients, it is important to be in a relaxed and balanced state. This will require you to manage stress, center yourself and purge anger, fear and negativity. To maximize absorption of nutrients, it is important to be in a relaxed and balanced state when you eat and to eat slowly.
The Program in this article will boost your energy and immune system and bring you better health and wellness. The Program consists of (i) a high nutrient diet (that primarily consists of fresh and whole vegetables, fruit, berries , nuts, seeds and grain) along with (ii) a daily dose of a lot of vitamins, trace minerals, anti-oxidants and other supplements will boost your energy and immune system, (iii) a lot of filtered water to drink and ((iv) plenty of exercise, stretching and deep breathing. The program in this article will go a long way to defeat the chronic conditions discussed above.
________________________
Michael E. Goldberg is a Reiki Master and Life coach and Author of The Road to Healing, Good Health and Wellness (available on amazon.com, kindle and barnes and noble .com), The End of Mood Disorders (available on amazon.com and barnes and noble.com) and The Road to Happiness, available for free at www.theroad2happiness.com and the Facebook Page entitled The Road to Happiness.
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