Nutrition 101, Part II

So, fall is almost here.  Classes are in full swing for me!

Summer, where did you go??

More on school later.  (I’m really looking forward to this year’s classes!)

Tonight, as promised, here Part II of my friend Mary’s post on nutrition.

If you didn’t catch Part I, you need to check it out!

Without further ado…  and of course my two-cents are in orange.  🙂

———————-

Do you want to eat REAL food or FAKE food? That is an important question.

REAL or whole food is what brings health 

Good Nutrition 101

1. Eliminate Toxins- eliminate sugar, damaged fats, processed salt, and processed foods from the diet.  Pretty much what we discussed in Part I

2. Try to consume more of your food RAW. Raw food is uncooked and unprocessed. This is “Live Food” because it is full of enzymes,   vitamins, and minerals. These tend to be killed when heated or cooked above 100 degrees F. Add more raw foods into your diet daily.  I like the idea of this; however, some foods (like tomatoes) have been shown to have more nutrients once cooked.  Most vegetables and fruits, however, have more nutrients and FIBER when they are uncooked.  A good way to try this out is to incorporate a salad at one meal.  Smoothies and fresh juices are also FANTASTIC!

3. Increase consumption of real, whole foods:

  • Healthy fats (olive oil, coconut oil, organic butter)
  • Multitude of colorful vegetables
  • Low fructose fruits (to help with blood sugar control)
  • Meats (organic, grass fed, hormone free)
  • Whole grains (try more gluten free to aid in better digestion and to decrease allergies)
  • Use only natural sweeteners in limited amounts because it is still sugar (raw honey, pure maple syrup, natural cane sugars, blackstrap molasses) You can read in Part I about what I said about sugar. 
  • Unrefined sea salts
  • Pure, filtered water
  • Limit dairy and only drink organic if choosing to drink dairy, there are many dairy alternatives to choose from as well  Dairy has been shown to increase mucous production, and it in inflammatory.  For those of you who struggle with allergies, asthma, eczema, any autoimmune disorder (especially lupus and arthritis), or other food allergies, I challenge you to cut out dairy and see how you do.  You might be pleasantly surprised! 
  • Load up on Superfoods These are foods that are loaded with healthy nutrients.  Plus, many of them have disease fighting properties.  Shall we do a post on superfoods soon??  You can go to this website to browse some superfoods.

4. Boost the immune system to fight off disease.

  • Eat a balanced whole foods diet
  • Incorporate juicing, detoxing, and herbal medicine into your lifestyle  Discuss this with your doctor FIRST!
  • Increase antioxidants through food and supplements  I prefer food over supplements, however I do recommend a daily multivitamin, especially for women!
  • Drink pure, filtered water
  • Exercise
  • Manage stress
  • Get plenty of sleep
  • Eliminate prescription drugs  Only under a doctor’s supervision!  

That’s it in a nutshell.

HAVE FUN BEING HEALTHY!

Love,

Mary Lynn

————

Brittany again!  I want to give Mary a huge thank you for doing this!!  I call her all the time with my nutrition questions.  🙂

Tonight, I was reminded that you should never ask someone to do something that you do not do.  Do I eat perfectly??  NO!  Do I want to??  NO!

I love chocolate chip cookies, brownies, and all kinds of goodies.  The key is to make them more healthy.  Make them from scratch instead of out of a box.

Also, don’t make major changes to your diet or exercise routine.  The body doesn’t deal well with shock.  It has to be slowly retrained.  This is why many people don’t stick with a “diet”.  I don’t like diets.  Period.  It is a lifestyle.

If you lose large amounts of weight quickly, you are much more likely to gain it back quickly… and sometimes plus some!  Make small changes to your diet.  Make changes you can stick with and LIVE with!  Don’t look at these two posts and try to do everything all at once.  Maybe this month you start cutting back on soft drinks and drink more water.  Small changes over time make a HUGE difference.

I would love feedback (good or bad) from these posts.  Plus, I would love to answer any questions or concerns you might have.

If you haven’t already, make sure you check out Part I!

Please remember I am not a dietician, and you should discuss any dietary or lifestyle changes with your doctor.

Feel free to leave a comment below or e-mail me at delightsanddelectables@gmail.com.

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One thought on “Nutrition 101, Part II

  1. Brittany,
    I really found this very helpful and I am glad you are posting all of this useful information. We are in the process of doing some nutritional counseling for Reagan because of some digestive issues she’s having and eczema, allergies etc. I am definitely going to cut back dairy and we are going to start a gluten elimination diet more than likely. It will be difficult because she’s a picky eater and pasta is a favorite of hers. If you get a chance and I know you’re busy but could you e-mail me some good gluten-free recipes or hook me up with a link to some we could start trying?? Thanks a bunch and wishing you well.
    Kristy

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