Tips for Good Diet That Supports Healthy Life
When buying meat products choose pasture-raised animals for beef, pork, lamb, or chicken. Pasture-raised animals have better health-promoting nutrients that will prevent inflammation in the body. Pasture-raised or organic may not be so affordable to some of us but if you think of the health benefits, it will be well worth trying to spend a little bit more when buying grass-fed or pasture-raised meat, milk, and eggs. A lot of animal products now are labeled free-range, growth hormone-free, and antibiotic-free at the cold section of the supermarkets. When buying vegetables and fruits, make sure they are labeled organic or “herbicides-free, fungicides and insecticides free”.
Grilling and Baking is Healthy
Some people prefer grilling meat or fish. It is healthier as long as you don’t use too much oil. Also, use low or medium fire so as not to burn your meat or fish. Baking is another form of cooking meat and very healthy as well. Use your favorite spices such as sea salt or Himalayan salt, brown pepper, etc. I love putting a dash of black cumin powder on my cooking, it is high in antioxidant. A research stated that burned food, like meat, fish in oil, are not healthy to eat as they cause an oxidative effect through chemical reactions in the body. The oxidation effect causes free radicals that may cause damage and raise the risk of heart disease, stroke, diabetes, and others. So when buying cooking oil, make sure they are cold-pressed versus oils that were extracted by heat. Grilled cut up vegetables like yellow or green squash, mushrooms, green or yellow pepper, carrots, big tomatoes cut in half, and broccoli. If preferred, sauté in garlic and virgin olive oil.
A salad like chopped lettuce or gourmet mixed greens, zucchini, carrots, mushrooms, granny smith apples, and marinated artichokes), go well with any meat. Use salad dressing like extra virgin olive oil, apple cider vinegar, and a bit of honey, Himalayan or sea salt, brown sugar, and ground pepper.
What Do You Eat for Breakfast?
Some people say breakfast is an important meal of the day. I like medium well egg and lightly fried cremini or thinly sliced portabella mushroom in olive oil with some spices for breakfast. Japanese mushrooms like cremini or shiitake are rich in protein and supposed to enhance the immune system. Also, I like steel-cut oatmeal in coconut milk with brown sugar for breakfast. Sometimes I mix a little bit of dark powdered cocoa for a bit of flavonoid. I always have green tea after breakfast. It is known to burn, combat heart disease, cancer, and Alzheimer’s.
Essential Vitamins and Minerals for A Healthy Life
If you are someone who does not take any vitamin at all, it is not too late to start. We get some of the vitamins and minerals from the food we eat but not enough and we can be deficient in certain nutrients and minerals. Supplementing will help fill the deficiency to help our bodies function well. My doctor when ordering a blood panel for me makes sure I am not deficient in Vitamin E, B12, and D3, and potassium.
Vitamin C, E, B12, and D3 are the 4 vitamins that help the body function well. Vitamin C is vital to our body as it supports the immune system and fights infections. Vitamin E is a form of antioxidant and protects cells from damage. Sunflower seeds, almonds, and peanuts have Vitamin E. Vitamin B12 supports the nerve cells and the formation of red blood cells. Helps the digestive system and the neurological function of the brain. Supports bone health, production of serotonin, and healthy pregnancy. It is important we have enough levels of Vitamin B-12 in our body. Vitamin D3 keeps our immune system in top shape. Our body produces natural D3 when the sun hits our skin. Some do not get enough D3 during winter but supplementing helps. You can also get D3 from shiitake mushrooms, salmon, tuna, or sardines.
N Acetyl Cysteine for Cellular Health
N Acetyl Cysteine (NAC) supports cellular health and remove toxins in the body. NAC detoxify the liver and kidney, improves heart and brain function. There are people who drink alcohol or drink beer on a daily or weekly basis and take N Acetyl Cysteine to prevent a hangover and will make them feel fine the following day. Helps our body produce glutathione naturally which is important as we age. Our body produces less Glutathione after age 25. If you take 600 mg, take one in the morning and one in the evening.
Anti-Inflammatory and Antioxidants
Selenium is a powerful anti-oxidant and an important mineral in our body but we only need a small amount of it. According to a scientific study, selenium supports thyroid function and boosts white blood cell function. May protect you against heart disease, risk of getting certain cancer. Helps in mental decline and reduce asthma symptoms. We can get it from some of the food we eat like oysters, halibut, yellow tuna, brazil nuts, eggs, sardines, sunflower seeds, chicken breasts, and shiitake mushrooms.
Turmeric is highly anti-inflammatory all around. Curcumin is the most important property of the root vegetable, it fights inflammation and pain. According to studies, inflammation is the root cause of most autoimmune diseases. When purchasing turmeric supplements, make sure it says Tetrahydrocurcumin (high on curcuminoids) on the bottle, which means you are purchasing the most effective one that will address what your body needs.
Bone, Heart, and Eye Health
Calcium maintains bone, nails, and teeth strength. According to a study, it supports the jaw bone that keeps the teeth in position. Important for growing kids. I read that women over 50 should take calcium 2 X a day to maintain bone density and for men once a day only. Men cannot take too much dose of calcium as it may cause cancer. Always buy good quality. It may cost a little bit more but well worth it. Ubiquinol helps make the cellular energy of our heart and other vital organs need to function at optimal levels. This vitamin helps prevent damage in the body caused by oxidative stress. Omega 3-6-9 – is a combination of oils that are essential fatty acids needed by our body. 3 & 6 are polyunsaturated fats while 9 is monounsaturated fat. You can get a supply of the oils from the food we eat. However, if you think you are not getting all of these fatty acids, you can buy the supplement from any vitamin store or online. Lutein and Zeaxanthin protect the body’s proteins, fats, and DNA from stressors and said to help recycle glutathione in the body. Anti-oxidant properties reduce the effects of bad cholesterol and decreased oxidized LDL hence reduce the risk of heart disease. Studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases like age-related macular degeneration and cataracts.
Magnesium, A Must-Have Mineral
Magnesium supports hundreds of chemical reactions in our bodies. A lot of people don’t know they lack magnesium and need it. This mineral supports our brain function and mood. Low levels of magnesium risk a person developing depression and mental illness. According to a study, if someone is taking certain kinds of medications, the person can be depleted with magnesium. A person who is stressed can be depleted with magnesium. A person who is constantly constipated even after drinking a lot of water and eating high fiber food and still constipated is a sign of lacking magnesium. If a person has high blood pressure does not necessarily consume too much salt, but a very low level of magnesium in the body can actually cause blood pressure to rise. Anxiety and irritability can also be a sign of not having enough magnesium. When buying magnesium, always make sure you get the high-quality kind, not from a drug store, and no fillers.
Brain or Neurons Support
Ginkgo Biloba – many individuals use Ginkgo Biloba for maintaining and enhancing memory. I have been taking Ginkgo Biloba for many years now and my memory has really been extremely good. According to a study, Ginkgo has anti-inflammatory properties that protect the brain and prevent stroke. It increases blood flow to multiple parts of the body and dilates blood vessels. Will protect your heart. If someone is taking Ginkgo Biloba and will have a scheduled surgery, you will need to stop the supplement a week before surgery to avoid heavy bleeding. Doctors will advise you as well.
Powder Extract That Lowers Blood Pressure
Pine Bark Extract powder is a kind of tree that I discovered during my research. I read the reviews of users that helped me decide to buy the extract powder. The users were very happy to see a drop in their BP levels. My husband’s BP was always high for many years since I have known him. He has been taking BP prescriptions even before I met him in 1987. Side effects were really bad, he was feeling dizzy and fainting a lot. Based on a report, the side effect of the medication is, the blood output of the heart is artificially reduced causing less oxygen to reach the body’s cells and tissues, thus dizziness occurs. He has been taking Pine Bark Extract supplements. He told his doctor about the extract he has been taking. His doctor told him to continue what he is doing because of the positive result. The doctor also lowered the strength of the BP prescription. My husband’s BP stabilized to normal and gets a little high when drinking alcohol but not like before being scary. The powder can be mixed with juice or coffee because it has a bitter taste. I put them in capsules, easier to swallow, and not taste it. I like it myself as it gives you a lot of energy and helps you endure longer hours working while standing and walking. It is available in bulk powder and will save you money if you do your own capsuling. Men with erectile dysfunction are also helped by the pine bark extract.
Eucommia Bark Extract
Eucommia has compounds that tone the liver and kidney. Improves bone density. Enhances the flexibility and strengthens ligament, tendons and connective tissues in the body therefore will help cervical spines, joints, and knees of people of all ages. This supplement is very helpful for athletes and bodybuilders. Has a power of enhancing toleration to stress that we sometimes experience in our everyday life. I have been taking Eucommia bark extract for over a year and really happy with the results. Eucommia is also available in bulk powder if you like capsuling your own will save you a lot of money.
Perform Simple Exercises
Performing simple exercise is very vital to keeping a healthy life. If you are familiar with Qi Gong and Tai Chi exercises, they are the easiest and best exercises for our body. Do exercise 3 – 4 times a week will help the body function well. It will help stretch and loosen up your muscles and keep the blood flowing. Also will eliminate unnecessary pain in the muscles and joints and avoid stiffness.
Please consult your physician before using the suggested supplements in this article especially if you are taking prescribed medications. Statements here are based on my experience and other people’s experience known to me.
Please feel free to leave me a comment or message below. I wish everyone a Healthy Life and Happy Living. Or send me an email at firstname.lastname@example.org . Thank you for your visit.
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