Right now during the COVID-19 pandemic, we are more aware than ever before how important is to build our immune system and stay healthy. But, did you know that the body’s ability to fight infection from viruses and disease causing bacteria starts from the inside out?
That’s right my friend. Your ability to avoid getting sick, and to heal quickly if you do, is primarily driven by your overall health and having a strong immune system. Your body must have the right tools to build a healthy immune system and you have the power to provide those tools and build a rock solid immune system. Today, more than ever before, we need to supply our bodies with the nutrients needed to take care of our health, prevent illness and live our best life!
So many of us want to eat well and maintain good health but we just don’t know how. It can be confusing to sift through all of the nutrition labels and food advertisements that tout various products to be healthy when in fact they are degrading our health. It can also be challenging to prepare healthy meals for you and your family with today’s busy lifestyles. That’s why I put together a quick guide, the 7 Steps to Wellness, that will easily transform your diet and get you started building your healthiest body.
Keep It Simple
Start with simple recipes and simple ingredients. When choosing foods stick to whole foods that are as close to the original source as possible with little or no processing. Build your meals primarily around animal protein, vegetables, fruits and healthy fats.
When preparing meals look for recipes that have fewer ingredients and are simple to prepare. Meals that can be prepared in 30 minutes or less are ideal for busy families and families that are on a budget. Search for recipes that include “real” food, paleo, Whole30 approved or check out our Simply28 recipes at Simply28.com or on Pinterest.
Shop The Perimeter
You will find that most whole foods, meaning foods that are fresh and as close to the original source as possible will primarily be found at the perimeter of the store. The grocery stores butcher or meat department, produce department and dairy department will be the healthiest choices for you and your family.
However, avoid the bakery department. Yes, I realize it is also on the perimeter, but these foods are high in processed flours, sugars and unhealthy fats such as hydrogenated oils.
Also avoid packaged foods in the center aisles except for some staples such as canned meats, canned tomatoes, vinegars, healthy oils, nuts, nut butters and nut flours. These foods are all examples of some staple foods that are helpful to have on hand. But remember … fresh is always best.
Eat protein
Protein is essential for building muscle, repairing vital organs and building a healthy immune system. Meat such as beef, lamb or pork, chicken, turkey and seafood are all great options. Many processes of the body require nutrients found in animal protein.
Choose the best meats available to you and that you can afford. Wild meats, naturally grown and grass-fed meats, fresh caught wild fish and free-range eggs are some of the best choices. If these meats are not available or just too expensive for your family, do the best you can but still choose fresh meat that is not breaded, packaged or boxed.
Eat Mostly Veggies And Some Fruit
Vegetables provide micronutrients including vitamins and minerals to support every system in the body including the immune system. Vegetables provide fiber that feed healthy gut bacteria and add color and interest to meals. Choose from a large variety of colorful vegetables.
Add in moderate amounts of fruits like berries, melons and especially citrus to support the immune system.
Many clients have come to me for healing and nutritional therapy and are proud to say that they eat several servings of fruit daily. Yet we discover the number one health concern for them is blood sugar control. Yes, fruit is healthy and loaded with nutrients however, it is high in the natural sugar fructose. Starting your day off with 2 or 3 servings of fruit can raise blood sugar levels and leave you craving more sweets throughout the day. It also stops the fat burning metabolism you have achieved through the night and starts the glucose or sugar-burning metabolism which is much less efficient.
One to two pieces of fruit per day is adequate for most people. To keep blood sugar in check, fruit is best eaten after a meal as a desert or combined with a bit of fat and protein for a snack. An apple with a handful of almonds or a slice of aged cheese will be satisfying for a couple of hours and keep blood sugar balanced.
Choose Plenty Of Healthy Fats
If I had to choose just one thing to improve the health of almost every individual it would be to eliminate the toxic fats that have been hydrogenated or treated with chemicals and replacing them with healthy, natural fats that are a balance of saturated fats as in meat, butter and dairy as well as monounsaturated and polyunsaturated fats as in olive oil, avocado and nuts.
While fat, particularly saturated fat, has gotten a bad wrap over the last few decades, it is essential to maintaining good health. Our bodies must have a balance of different types of fat for hormone production and construction of cellular walls. Fat also supports healthy brain and heart activity and is a great source of fuel for those who are fat adapted.
But best of all, fat makes things taste good! Include fats like butter from grass fed cows, extra virgin olive oil, coconut oil, avocados and nuts to add nutrition and flavor to each meal.
Avoid at all cost all margarine, vegetable oils, canola oil, corn oil, shortening, rancid fats and all processed foods that contain any of these fats or oils. A diet either low fat or high in processed fats creates an unhealthy cellular wall, promoting difficulty in absorbing essential vitamins and minerals. It reduces the bodies ability to remove toxins and increases aging of all tissue. Choosing a balance of healthy fats including saturated fats, monounsaturated and polyunsaturated is one of the best thing you can do to improve overall health.!
Drink Water, Water, Water!
Many Americans are chronically dehydrated yet they have absolutely no idea. Those with mild chronic dehydration suffer from headaches, dry skin, muscle cramps, food cravings and sometimes even elevated blood pressure. Coffee, tea, fruit juices and sugary drinks such as sodas are all diuretic meaning that even though they are liquid they draw water from the cells and excrete it through our urine.
The rule of thumb is to drink ½ you body weight in ounces of water per day. For example a person weighing 150 pounds should drink 75 ounces or 9 to 10 cups of water per day. If drinking water is challenging for you try flavoring with a squeeze of citrus or making spa water by adding cucumber to chilled water and allowing to sit for a couple of hours. Sparkling mineral water is also a great choice when you want something a little bubbly.
Sport and hydration drinks such as Gatorade and Pedialyte contain artificial ingredients and coloring. To rehydrate when sick or after intense exercise, check out my Citrus Splash recipe for a healthy electrolyte drink.
Relax And Have Fun!
The inspiration behind Simply28 comes from my desire to help people enjoy life and be healthy in everything they do. I believe people should thoroughly enjoy their food AND enjoy the people they share their meals with. While it is important to understand that nutrient dense-whole foods support our health and should be the mainstay of our diet, it is equally important to know that we are human and we may occasionally choose to enjoy that special piece of birthday cake or a pizza night out with friends. Make the Simply28 way of eating your norm and reserve a few special occasions to enjoy from time to time. Make these special occasions guilt free and worry free as one meal is not going to make the difference in your health. It is the cumulative effect of what we do on a daily basis that influences our health.
Well there you have it! My 7 Steps to Wellness just for you! Remember this isn’t a diet but rather a life change that you will want to continue for the health of you and your family.
Be well and “Live Life Healthy and Happy!”
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