1. Drink more Water!
Keep water by your side all day, buy a few 1 liter water bottles and sip them throughout the day. Drink a total of at least 3 liters per day. The more intimidating this sounds to you, the more you need it. If you are over 185 pounds you need 4 liters and if you're over 200 pounds you need more like 5 liters per day. Water has been shown to increase metabolism, heck we are over 60% water by composition. So drink a lot of water!
2. Use Sea Salt!
Do not use table salt and minimize the processed foods which contain this crappy form of salt. All salt is not equal, but salt is vital to every single operation of the human body so quality salt is essential for health. Add a total of 2 teaspoons of this pure salt to your foods throughout the day and if you are larger than 185 pounds use at least 3 teaspoons.
3. Eat more Green Vegetables!
Green vegetables are the most nutrient-dense foods known to man. Full of vitamins, minerals, phytonutrients, antioxidants and protein these are "perfect" foods. I will even include avocados in this group as well, so eat lots of avocados, spinach, kale, broccoli, green beans, zucchini, spring garden mixes and many more green veggies with as many meals as possible. Heck, start building your meals around these nutrient packed foods and you will be taking a huge step towards a full 'holistic nutrition' plan which is designed to improve your health and supply lots of energy and nutrients.
4. Eat more Quality Fats!
Every cell in our body is built with fats, in fact our brain is over 60% Omega-3 fats. We have essential needs for fat in our diet, and the body prefers to us fat as fuel because it is a much cleaner form than carbohydrates. So, we can use Olive Oil and Coconut Oil to cook with, we can easily add Flaxseed Oil and Hempseed Oil to salads or veggies and finally eat a small meal of nuts or seeds like Almonds and Pumpkin seeds. Only avoid low-quality fats like butter, canola oil, vegetable oil, cheeses and cooked meats.
5. Replace the worst types of Food, but don't Stress too much!
Dairy products, sweets and deserts in general and starchy foods like breads (all of them), white rice, pasta, granola and cereals are among the worst choices we can make in our nutrition. So, rather than strictly avoiding these processed foods I recommend to replace them with the aforementioned green vegetables, fat sources like oils, nuts and seeds with Sea Salt and a superfluous amount of Water.
In time your possible desire for and dependence on these foods will subsist and you can rather easily make the most vital step to permanently improving your nutrition by improving your intentions with food.
When you begin to choose your foods with the intention of providing yourself with quality fuel and ample nutrients you are taking a monumental step in self-empowerment. We all have the ability to take control of the factors which determine how we feel, think, sleep and even our health issues and improving nutrition is essential for self-empowerment.
So, focus on improving the foods you do eat and don't stress out too much about avoiding poor food choices. Improving your nutrition is a process, not an event. I have personally been through all of the potential "setbacks" and persevered because I have adjusted the intention I use to choose and go about eating foods. So, I choose foods with the intention of giving myself the proper fuel and full of nutrients and then take my time eating these foods once I express gratitude for their availability.
I use patience, positivity and persistence; every day is not a challenge but a chance to take a small step forward by eating more green veggies, more quality fats and more water and with ample Sea Salt. When I choose a food or drink with the intention only to please my taste buds or satisfy some sort of "want" I enjoy it and move forward beginning with my next meal; I am confident this is not a trend, simply an occurrence.
I choose foods that are dense with nutrients and supply me with all the energy I need to operate at a high level. I do not consider foods from the American perspective of macro-nutrient evaluation which reduces foods down to their components; protein, carbohydrates and fats. I personally get asked about carbs a lot so good carbohydrate options are vegetables including asparagus, beets, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, green beans, green peppers, spinach, kale lettuce, okra, onions, garlic, parsley, radishes, and squash.
After this I get asked about protein. I always consider health above all and animal foods provide more protein than is required by the human body. Our bodies are only 7 % protein. In contrast to cow’s milk, which is protein rich, human mother’s milk is only 5% protein (i.e., better suited to the body’s protein requirements). In addition, animal protein foods often contribute factors to the body, which are unneeded and then represent a challenge to dispose of (e.g., saturated fats). So, for protein I recommend almonds, avocados, pumpkin seeds, sunflower seeds, tahini, all of the dark green and leafy vegetables like spinach and there are also vegan protein supplements made from hemp, brown rice and even peas. I do not recommend soy in any form, as I believe it is overly stressful on the body and much of it is GMO which means it has man-made chemicals within it's DNA
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How about fat? I get asked this all the time and I always tell people to eat a lot of fat; in fact
the diet I personally use and recommend is fat-based. Regular servings of oils like olive, coconut, hemp, walnut, avocado, sesame seed and even fish oil by supplementation are staples of my diet. I also eat a meal or two of seeds like sunflower or pumpkin or nuts like almonds or pistachios every day. Fat is the cleanest source of fuel for the body and composes every cell in our body and is over 60% of our brain and all of our skin.
Please enjoy this rewarding approach to nutrition, built from intention. By adjusting to a lifestyle of intention for supplying fuel and nutrients with your food, you can make profound changes in a your health, happiness and peace of mind like I personally have and also helped countless others make.
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