NATURAL HEALTH AND NUTRITION

HEALTH AND NUTRITION • NATURAL HEALING • DISEASE PREVENTION AND WELLNESS • FITNESS AND EXERCISE

Nutrition and health are intertwined no matter where we live or what our age. Nutrient-deficient processed food, poor eating habits, and physical inactivity contribute to illnesses such as cardiovascular disease, high blood pressure, diabetes, cancer, poor bone health, immune system deficiencies, and so many other illnesses.

Here we share insightful information about diet, nutrition, healing foods, fighting disease, exercise, wellness, and energy. Good health begins with a diet that’s wholesome and natural with less drugs and less toxic ingredients. Nature provides a wealth of healing nutrients, vitamins, and minerals that keep the body healthy, balanced, and better able to fight disease. So the more organic and less processed we can be, the more we can begin to live naturally! Here’s to great nutrition and great health!

STRENGTH EXERCISES | 4 SIMPLE EXERCISES FOR EVERYONE

Here are 4 simple exercises to improve posture and strength. Young and old. We can all benefit!

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HOW WE HEALED ECZEMA | NATURAL HEALING

We healed eczema with three simple natural things. Check it out!

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HIGH FRUCTOSE CORN SYRUP | REMOVE FROM YOUR DIET

High fructose corn syrup is everywhere in our modern diet. It leads to a myriad of health problems. Stop eating it right now and feel better!

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NATURAL DIET NOT PROCESSED DIET

Start feeling better right now! Get back to basics with a simple diet of good whole food. Plus fortify the body with fermented foods!

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BOOST IMMUNE SYSTEM | EASY POWERFUL TIPS

Here are 3 super basic things that we can do right now to optimize our immune system. They are often overlooked, but they are essential for strong immune health and shockingly easy to do!

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5 SIMPLE LIFE-CHANGING TIPS | FOR GOOD NATURAL HEALTH

Be the best we can be naturally! Here’s our top 5 simple tips for how to get started. These simple tips can be life changing!

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THE POWER OF PROBIOTIC FOODS

Good health starts with a good gut. A huge percentage of our immune system relies on the beneficial bacteria that live in our digestive tract. A healthy digestive tract leads to a healthy body. In today’s society, rampant antibiotics and many prescription drugs kill so many of those important good bacteria that we need to fight diseases, bad bacteria, and invading germs.

With this in mind, many physicians are now advising people to buy probiotics to repopulate their digestive tracts and improve their health. However, you do not need to buy probiotics. These store-bought probiotics, in liquid form, pills, and capsules, can be expensive and may not even work. Not to mention, we may not know the source of where they came from or how they were manufactured. Many people hope these alternatives will work as good as the real deal. So instead, just eat the real deal. And the real deal is fermented foods!

Fermented foods are loaded with incredible natural probiotics, the beneficial bacteria that are so good for the body’s gut. Many people do not eat the real deal probiotic foods, such as yogurt, kefir, cheese, cottage cheese, labneh, sauerkraut, kimchi, kvas, kombucha, and miso simply because they do not know about them. These are all fermented foods that contain live bacteria and should be incorporated into our daily diet.

The healthiest way to get these probiotics is to make fermented foods at home to ensure that the bacteria are alive. Often when you buy off-the-shelf food products at the store, they have been submitted to heating and processing. This would indicate that most of the beneficial bacteria have been killed or are not present. So when buying fermented foods at the store, you want to make sure that the label says raw or alive and that the product has not been subjected to heating or processing. For example, most commercial sauerkraut in cans and jars at the grocery store are pasteurized which means that they have been subjected to heating. Therefore, there are no beneficial bacteria present. Be sure it says raw!

As far as the taste of fermented foods, often they can be sour. This is a good sign which indicates that fermentation has taken place and good bacteria are present. As the saying goes, sour foods can be an acquired taste. If our taste buds at first are resistant to it, our body is probably being cautious with this new food and simply not accustomed to it yet. Therefore, it’s our responsibility to teach the body!

In teaching the body, we like to use all of the senses when introducing a new food. Start small, with just one or two bites. Do it slowly. Remember the look, smell, taste, and texture of the food. Then let the body do the rest. Wait 24 hours to complete the cycle. When new food is digested, the body will know and remember what it does. After 24 hours, repeat the tasting. After a few times, if the product is of a good quality and beneficial, the body will remember its smell and taste and should become accustomed to it. Just keep trying!

Eventually the body will recognize, and hopefully learn to love, the taste of fermented foods. And even if you still struggle with the taste, remember that it only takes a forkful or spoonful to have a beneficial effect. Just one forkful or spoonful of fermented food contains trillions of fantastic, beneficial bacteria. Amazing. So just try one tiny serving a day! It’s a great start on the way to great gut health.

Since the purpose of probiotics is to help the digestive tract, the optimal time to eat them is when digestion is performing at its best. As we explain in our Fats book, that optimal time is at night. So a late snack before bedtime of kefir, yogurt, cheese, cottage cheese, labneh, or sauerkraut will let the blood do its work in the intestines and let the brain relax and sleep well. Not to mention, fermented foods can often help if someone has overindulged and had too much to eat or drink. It can help the digestive process recover more quickly and effectively.

Eating fermented foods is such a simple thing to do with incredible health benefits for the digestive system and the immune system. Give them a try! And be sure to check out our cooking page for how to make them at home.

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AMAZING NATURAL FOODS FOR GREAT NUTRITION AND HEALTH

Pick up some of these amazing natural foods!  They contain incredible disease-fighting nutrients and immune system boosters.  When looking for clean, healthy food, we try to adhere to the following guidelines:

The less processed our food, the better, because processing removes much of the beneficial nutrients.  For example, raw, whole foods are one of the best options we can choose for our bodies.  Processed foods would be foods that are pasteurized, ultra-pasteurized, heated, refined, canned, boxed, etc.  Not to mention, these foods also often contain preservatives.  While preservatives help food last longer, bear in mind that preservatives can kill both the bad bacteria and the beneficial bacteria.  And of course above all, we always look for organic, non-GMO foods where possible, including foods and meats not processed with pesticides, drugs, or hormones.

We could write volumes about the benefits of raw, natural foods, but here is a quick oversight of just a few of them. Check it out!

Fermented Foods   
Sauerkraut, Kimchi, Cottage Cheese, Yogurt, Kefir, Kombucha, Kvass

     • Fermented foods contain millions of beneficial bacteria for the body    
     • Excellent probiotics for the digestive system
     • Boosts immune system and helps fight disease

Be sure that these products are raw and not pasteurized.  Otherwise there are no live bacteria present.  For example, most sauerkraut brands (jars and cans) in food stores are not raw.  They are typically subjected to pasteurization and therefore contain no live bacteria.  The label should clearly say “Raw.”  You can also easily make these products at home.  Be sure to visit the cooking page often where we show you how!

Spices   
Turmeric, Cumin, Ginger, Cayenne Pepper, Black Pepper, Cinnamon, Etc.

     • Spices possess potent amounts of natural anti-oxidants and nutrients
     • Fights inflammation and disease
     • Boosts immune system

Turmeric, in particular, contains curcumin which is a powerful anti-oxidant, and when paired with black pepper which contains piperine, studies have shown that the body is able to absorb even more of the curcumin.  Scientific studies are also showing turmeric to have great healing benefits, from fighting inflammation to fighting disease and cancer.

Garlic

     • Contains allicin which is an excellent herbal antibiotic and antimicrobial
     • Boosts immune system
     • Fights disease

Cocoa

     • The cacao bean is a rich source of polyphenals and anti-oxidants
     • Contains flavanoids which have been shown to improve mood and depression
     • Contains over 300 compounds which scientists are still researching for their incredible health potential and nutritional value

Honey (Raw)

     • Be sure it is raw, not pasteurized.  Most commercial brands are pasteurized.
     • Rich in anti-oxidants
     • Great substitute for sugar
     • Note: Doctors advise not to feed honey to small infants under 1 year of age.

Bee Pollen

     • Contains nutrients, amino acids, vitamins, lipids, and innumerable other active substances for good nutrition and health

Alkaline Water

     • Alkaline water is fresh, clean drinking water with PH 8 or greater
     • Some say it combats cancer and disease by neutralizing acidity in the body.  The more alkaline, the less disease. There is not much research yet to support this, however drinking fresh water is always a good thing to do!

Citrus   
Oranges, Lemons, Limes, Grapefruit

     • Contains Vitamin C, fiber, and other great nutrients
     • Hydrating and boosts immune system
     • Add a few citrus slices to your glass of drinking water for a refreshing treat

In conclusion, try adding some of these beneficial foods to your diet for good nutrition and health. There are so many more foods to mention, but this is a great start. Cheers!

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WHY BARE FEET FOR GOOD HEALTH

High heels on shoes alter one’s natural posture. Why is this? Because heels tend to make a person lean forward.

So in turn, the body attempts to compensate. First, the body bends the knees to compensate for the angle at the feet. Secondly, the body leans forward by bending at the hips to compensate for the angle at the knees. Thirdly, the body bends at the waist and pushes the chest out to keep the balance. Finally, it compensates for all of this by tilting the head forward. In other words, we can end up looking like a pretzel.

Heels Can Wear Out the Body

All of these modifications create a crooked, unnatural posture, and over time, can wear out the body. It causes ankle, knee, hip, back, and neck problems as well as headaches.

Heels often make women stick out their buttocks and chest. Therefore, the higher the heels, typically the more the rear and the chest have to stick out. While us women are attempting to look cute and appealing, this can often instead lead to poor posture and a whole host of other health issues.

Try Going Barefoot When You Can

So try to walk and stand barefoot as much as possible. Especially at home or in the backyard. If you do wear heels, be sure they fit well and try to keep your posture as best you can. Shoes with thin leather soles and no heels are much a better choice when you are able to do so. They may not look as va-va-voom as heels, but for your beautiful body, they are an excellent choice!

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SITTING AT A DESK ALL DAY? 

Let’s get off our butts! Many people have to work sitting at a desk all day. Unfortunately, that causes many problems, such as neck and back pain, eye strain and sight problems, and low blood circulation, just to name a few.

Try a Standing Desk!

Therefore, the simple solution is a standing desk with your bare feet on a hard wood floor or other hard surface. Look for a desk with an adjustable height for your keyboard and monitor.

Glutes are not only meant for sitting. Gluteus maximus is actually one of the largest muscles in the body. “Gluteus maximus functions to maintain the erect posture of the body as one of the muscles that extends the hip joint.” (“Gluteus Maximus”, Physiopedia). It means that our butt is designed for standing and for helping to maintain great posture. Not simply just for sitting.

Standing requires more energy and burns more calories because it strengthens core muscles, keeps good body posture, and prevents fatigue and back pain.

Let the Glutes Carry the Load

Therefore, when you work at a standing desk, the glutes will carry the major load. The benefit here will be the strengthening of your glutes. Like any other physical training exercise, it takes time to train the body. For instance, take breaks, walk, stretch, and squat as your body gets used to the new routine. Your buttocks will thank you!

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TRY KEFIR! THE POWERHOUSE DRINK

Kefir is a fermented milk drink made from a culture of bacteria. Just as yogurt is great for the gut, kefir contains millions of beneficial bacteria that are important for optimal gut and immune system health. In fact, it contains a larger number and more variety of bacteria than yogurt does, so kefir is a powerhouse choice for your overall nutrition and health!

You can find many brands of kefir in most grocery stores. However, since kefir has a naturally sour taste, it often has sugar or other flavors added into it. So watch out for those! Plain kefir is best, and of course, you’ll want to look for organic brands.  

You can even make your own kefir at home, and we show you how on the cooking page. It’s easy!

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VITAMIN D HELPS FIGHT CANCER AND DISEASE

Vitamin D is not a vitamin. In fact, it is actually a steroid hormone. Vitamin D is vital to our nutrition and health. The body makes it from outside sources which include sun exposure, food, and supplements.

Vitamin D Fights Disease and Keeps Us Healthy

Vitamin D helps keep the body healthy. Vitamin D is being shown to prevent disease and cancers, boost the immune system, keep the bones strong, and even stop the common cold/flu. Vitamin D helps the body defend against cell mutations, for example, and as such, can help prevent and even fight existing cancer cells. Low levels of Vitamin D in the body often are associated with a higher risk of cancer. Some experts say Vitamin D can slash the risk of cancer by huge percentages, possibly as much as 50-60%! 

Foods with Vitamin D and Supplements

Examples of foods that contain Vitamin D are oily fish, beef liver, egg yolks, and dairy products, such as milk, that are fortified with Vitamin D by having it added to the product. There are also Vitamin D supplements. In this case, the best option is not Vitamin D2 (synthetic), but rather, Vitamin D3 (which is the same as what the body makes). Experts also recommend taking Vitamin K2 which works hand-in-hand with helping the body process and deposit Vitamin D and calcium correctly.

Also be mindful when taking supplements that consuming enough fats is important in order for the body to absorb sufficient amounts of Vitamin D as it is fat soluble, not water soluble. Check out our fats book for more great information on the role of fats.

Vitamin D from Sunlight Is the Best Source!

Amazingly, one of the best and easiest sources of Vitamin D is simply sunlight on your skin! Unfortunately, our society has made many people afraid of sun exposure to the point that they avoid it entirely or coat their skin with enormous amounts of sunblock (which can also contain harmful chemicals) before going outdoors. Consequently, none of the sun’s helpful rays can do its job.

However, getting sufficient sun exposure is easy to do no matter where you live! Summer or winter. Just go outside! Healthy sun exposure is the best source for your body to make Vitamin D. Many experts say just 10-30 minutes (based on sun intensity, time of year, time of day, and skin type) in the sun without sunblock several times a week will do.

Of course, be mindful of over-exposure. You would never want to overdo it or get sunburned. So always wear a hat to protect your face and neck. And if you must be in the sun for an overly extended amount of time, here’s an option to heavy sunblocks – simply put on a long sleeve shirt or pants.

Vitamin D Is Important for Good Health!

Currently the U.S. RDA for vitamin D is 400 IUs (international units) for the majority of adults. However, there are many experts who say this is not nearly enough. Some recommend at least 8,000 IU’s daily. The only way to know for sure how much an individual needs, especially children, is to test the blood. If this is a concern, you can ask your doctor to run a blood test to determine your current levels or you can look for an at-home testing kit.

Just a short time in the sun can do wonders for our body’s vitamin D production, keep us strong and healthy, and help us feel energized! Do some research of your own and see what you find!

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WHICH APPLE IS ORGANIC?  GO ORGANIC FOR GOOD NUTRITION AND HEALTH!

Both apples in the photo were purchased locally. Can you guess which apple is genetically modified (GMO) and which apple is organic (NON-GMO)?

Did you guess correctly? Yes, the fruit on the left is genetically modified and has also likely been exposed to harmful chemicals, pesticides, and chemical fertilizers.

What About GMO Safety Testing?

 GMO foods were approved by the FDA in the 1980’s and commercial selling began in the 1990’s. As of now, the FDA conducts no testing of its own on these products to determine their safety nor do they require that any independent testing be done. Instead, the FDA allows the GMO manufacturers themselves to conduct their own testing for health and safety. These tests are typically in-house, very short-term studies funded by the industry themselves. And they are evidently not obligated to report results of all of their studies. How do we know know they are not suppressing information? It appears to be a very gray field for something that is so vital and critical to our own health and safety. See more from “US Right To Know”:  https://usrtk.org/the-fda-does-not-test-whether-gmos-are-safe/.

It is still being argued on both sides of the fence, but there are now many independent studies and discussions being conducted which focus on the nutritional content of GMO foods, soil depletion, and overuse of pesticide chemicals that often occurs when growing GMO’s. Do some research of your own!

So Go Organic!

So we like to go organic! We try to buy fresh, whole, organic foods as often as we can. Look for the organic section in your local grocery or local farmer’s market.  Be sure that the food is clearly marked as organic. Even if you can only afford to buy just a few organic items here and there, then that is a great start. Good choices to start would be those items that you eat often, produce where you eat the skin (like apples or tomatoes), and produce that grows in the dirt or ground (like potatoes, carrots, or radishes).

Not to mention, eating less processed foods from a bag, box, or can is a good rule to follow in general. Just stick with fresh, whole foods, and you’ll be doing yourself a great healthy thing. Have fun with it!

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STRETCH FOR GOOD HEALTH | EVERY DAY!

Life is hectic. So take a moment to fully stretch your body while taking slow, deep breaths. It doesn’t have to be complicated or fancy. That’s it. For instance, simply stretch each part of your body and breathe deeply and wholeheartedly. We do this every morning to feel refreshed and invigorated!

Stretch Anytime or Anywhere!

Even if you only have a few minutes in your hectic schedule, you can do it upon waking in the morning, standing up from your desk at work, standing in line at the grocery store, or even while doing laundry. It’s so good for the entire body, and it’s so easy to do. Just keep it simple!

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