Holistic Nutrition Tips



Holistic Nutrition Tips
Typical Western Diet and What to Do


Okay, so let's make natural health and nutrition EASY.

First, let's take a look at our typical Western Diet and what we can do!

Typical Western Diet: Too much animal fat, and not enough good-quality essential fatty acids.

Simple Things You Can Do Eat less red meat and more fish and olive oils. If a meat comes from an animal that used to walk on 4 legs, limit it.


Not all FATS are bad-some are really good for you!


Holistic Nutrition Tips
Typical Western Diet:


Too much sugar and refined carbohydrate products but insufficient fiber. Too many preservatives are consumed.

Holistic Nutrition Tips

Simple Steps Toward Natural Health and Nutrition

If a food doesn’t spoil in a week or less, it is probably refined. The more natural, fresh foods-the ones that spoil- are better choices.
Fresh vegetables, fruits, beans and whole grain breads are high in fiber and offer natural sugars that are better for you.

Holistic Nutrition Tips: Fiber-Don't leave home without it!


Holistic Nutrition Tips
Helpful Hints for Kids

When my sons were younger, I had a game for them to play. They would get a sticky star on their gameboard for every fruit or vegetable serving they ate. They knew the goal was 5-7. It became a competition for them. You know how boys love competition!

Holistic Nutrition Tips for Bigger Kids and Adults I'm not real competitive with others, but I'm visual and I like to compete with myself. I found a real treasure that has helped me to keep nutritional and activity information easy to monitor and easy to understand. A website called fitday.com offers an online resource where you can input everything you eat. It will in turn give you nutritional information, including calories. You can also enter in activity and you'll see just how many calories you burn in a day. The really fantastic thing is that you can compare your activity to calories eaten for one day and then over time also. You can also track your weight. The online program is good, but the program you can purchase and download is really fantastic, plus you don't have to be online to use it. There is alot of helpful information on the website and program. You can start using it right away. Since I know I'm going to spend a few minutes every evening entering in my foods and activities, I tend to avoid eating something bad because it messes up my 'winning streak.' It makes it easier to get off the couch and exercise a bit because I like to see the bar graph for my calories used get bigger. I've recommended this to a lot of people, and I've only received very positive feedback. Check it out for youself, and then let me know.










Holistic Nutrition Tips
Typical Western Diet:

We drink too many stimulants such as tea, coffee, and alcohol.

Simple Steps Toward Natural Health and Nutrition Try cutting back on your stimulant of choice. Also, if you must indulge, for every amount of stimulant that you drink, have that much water, also. Avoid alcohol except for red wine in moderate amounts.

Typical Western Diet:
We got busy working and playing and being just way too busy. So, we learned to rely on processed and fast foods, instead of naturally occuring healthy foods.
Fast foods and processed foods are cheaper. It often costs more to prepare fresh foods. Also, fresh fruits and vegetables can go bad before you buy them. Canned foods are loaded with salt and sugar, but they last awhile and frankly, you can make worse choices.

Processed foods are also high in hydrogenated (trans fatty acids) fats and salt. Some are also low in nutrients, and are generally high in calories. HMMM Low in nutrients and high in calories-not a good combination!
Fast food choices abound. The supermarket is filled with shelves of pre-prepared foods and cans and bags of chips, cookies and other foods that can last for a year or more.
We drink gallons and gallons of soda filled with sugar and/or chemicals. Artifical sweetners probably do damage to our bodies that we will know for a while.


TWO of my Favorite Holistic Nutrition Tips

1. Plan ahead. This isn't always so simple, but with practice it gets easier.

Plan a simple menu of what you want to eat for the week. Purchase those fresh fruits and vegetables (or frozen ones), what fish, chicken or meat you want and what whole grains you might have. Brown rice can be purchased and kept on the shelf. Hey, there is some good news. Some vegetables last longer than others in the fridge, so you might plan them for later in the week. I sometimes will barbeque or bake chicken on the week-end, and my husband and I can have it for lunch or dinner for a few days. We don't get tired of leftovers, and that also makes it easier. Your planning doesn't have to be elaborate, but you do have to think ahead. Better to spend a little time on your food planning now, than to fight disease later.

2. Be aware of what you eat. I've devoted a whole page to this.

Being aware of what you eat can help you get to and maintain a healthy weight and healthy body! It isn't as tough as it seems.


THREE of my Favorite Holistic Nutrition Tips Cont.



3. Okay, I have another super easy way to help you make good choices. One of my favorite kitchen tools is my VitaMix blender. This machine is so powerful and makes it easy to use fresh or frozen fruits and vegetables to make smoothies, soups and more. It even heats the soup, so you don't need to do anything else with it.

An Easy way to get your Antioxidants

We like to make fruit smoothies that always include frozen blueberries. Blueberries are some of the most potent antioxidants you can eat. (More about antioxidants coming up soon!) This machine is easy to use and easy to clean, and who doesn't like that? I like to add protein powder, soy milk and a variety of fruits. I can probably get my daily quota of fruits in just one serving, AND unlike typical juicers, you get the all important fiber in your drink because you just put the whole fruit in the blender-no need to take out the seeds or to peel unless you just want to.

All About Smoothies and Soups from Whole Food


Antioxidants are keys to a healthy, long life. How much do you know about them?


Holistic Nutrition Tips

By now you are on your way to an optimal holistic lifestyle-just by making a few simple changes. Don't stop now, though. Keep learning more and more. See what works for you and what doesn't. Your body, mind and spirit will all be better off!


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Disclaimer: Material provided on Naturally-Holistic.net website is provided for educational purposes only. It is not intended to treat, diagnose, cure, or prevent any disease. Always take the advice of your doctor before undertaking any diet, exercise, or other health program. We will not be liable for any complications, or other medical accidents arising from the use of any information on this web site.




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