Healthy Living for a Healthy Lifestyle
Pillar of Whole Foods
Stephen Lau
Pillar of Whole Foods
Stephen Lau
Healthy eating is eating whole foods, which contain all nutrients for growth, repair, and rejuvenation. The basics of healthy eating form the foundation of healthy living for a healthy lifestyle for longevity.
Healthy Eating Is Eating Whole Foods
by
Stephen Lau
by
Stephen Lau
Copyright© by Stephen Lau
The Basics of Healthy Eating
by
Stephen Lau
There are basics of healthy eating. With a little discipline, they are simple and easy to follow.
Eating to live, not living to eat
You are what you eat you, because you are what you eat. What you eat and drink becomes your body chemistry: balance and optimize your acid and alkaline level for healthy living.
Eating less, not more
Follow the “three-quarters” rule of eating: stop eating when you are three-quarters full. Never overeat.
Eating frequently, not three times a day
You need not follow the habit of eating three times a day. Eat only when you are hungry, not because it is time to eat. Eating smaller meals more frequently is less taxing on your digestive and metabolic systems.
Eating living Foods, not dead foods
Eat only living foods: fresh, wholesome, and organic foods.
Do not eat processed foods or empty-calorie foods, such as white flour and white sugar.
Also, stop eating foods that damage your thyroid, which is critical to your immune health, and ultimately your overall wellness.
Eating sea salt, not table salt
Eat sea salt, which is loaded with minerals. Avoid table salt. Research has shown that increased salt intake proportionately increases cancer risk in the bladder, esophagus, and stomach. Add a little pinch of sea salt to alkalize your drinking water.
Eating no refined sugar
Get your sugar only from fruits and vegetables. Stay away from refined sugar.
Artificial sugars, such as aspartame, saccharin, or sucralose, are more dangerous than refined sugar. Stop your sugar cravings!
Eating raw occasionally
For optimum digestion, your body needs enzymes, which are destroyed by heat in cooking. You need not be a vegetarian to go raw, but vegetarians generally suffer fewer degenerative diseases and cancers than their carnivore counterparts. A raw diet boosts your enzymes for better digestion and easier assimilation.
Chewing thoroughly
Chew your food thoroughly - at least 30 times before swallowing to activate enzymes, to facilitate absorption of nutrients, and to reduce stomach acid (cause of heartburn).
Smart cooking
Steam your food to preserve its nutrients. The next best cooking method is stir-fry. Boiling destroys half of the vitamins in vegetables. Deep-frying yields fatty foods and may produce trans fat (the worst kind of fat).
Copyright© by Stephen Lau
by
Stephen Lau
There are basics of healthy eating. With a little discipline, they are simple and easy to follow.
Eating to live, not living to eat
You are what you eat you, because you are what you eat. What you eat and drink becomes your body chemistry: balance and optimize your acid and alkaline level for healthy living.
Eating less, not more
Follow the “three-quarters” rule of eating: stop eating when you are three-quarters full. Never overeat.
Eating frequently, not three times a day
You need not follow the habit of eating three times a day. Eat only when you are hungry, not because it is time to eat. Eating smaller meals more frequently is less taxing on your digestive and metabolic systems.
Eating living Foods, not dead foods
Eat only living foods: fresh, wholesome, and organic foods.
Do not eat processed foods or empty-calorie foods, such as white flour and white sugar.
Also, stop eating foods that damage your thyroid, which is critical to your immune health, and ultimately your overall wellness.
Eating sea salt, not table salt
Eat sea salt, which is loaded with minerals. Avoid table salt. Research has shown that increased salt intake proportionately increases cancer risk in the bladder, esophagus, and stomach. Add a little pinch of sea salt to alkalize your drinking water.
Eating no refined sugar
Get your sugar only from fruits and vegetables. Stay away from refined sugar.
Artificial sugars, such as aspartame, saccharin, or sucralose, are more dangerous than refined sugar. Stop your sugar cravings!
Eating raw occasionally
For optimum digestion, your body needs enzymes, which are destroyed by heat in cooking. You need not be a vegetarian to go raw, but vegetarians generally suffer fewer degenerative diseases and cancers than their carnivore counterparts. A raw diet boosts your enzymes for better digestion and easier assimilation.
Chewing thoroughly
Chew your food thoroughly - at least 30 times before swallowing to activate enzymes, to facilitate absorption of nutrients, and to reduce stomach acid (cause of heartburn).
Smart cooking
Steam your food to preserve its nutrients. The next best cooking method is stir-fry. Boiling destroys half of the vitamins in vegetables. Deep-frying yields fatty foods and may produce trans fat (the worst kind of fat).
Copyright© by Stephen Lau
Healthy eating is eating whole foods, which provide good nutrition, the foundation for healthy eating and healthy living. Whole foods are unprocessed and unrefined foods with no added ingredients (e.g. salt, sugar, or fat).
Whole foods may not necessarily be organic, and organic foods may not be whole foods. Whole foods include the following:
Whole foods may not necessarily be organic, and organic foods may not be whole foods. Whole foods include the following:
| · | Meat is often fatty. Too much fat (i.e. more than 40 percent of your caloric intake from fat) may damage your immune system by creating free radicals through oxidation of fat. Eating too much meat is not healthy eating. |
| · | Meat has no fiber, which aids digestion and assimilation. |
| · | Saturated animal fat in meat elevates blood cholesterol level. |
| · | Meat may be loaded with antibiotics, hormones, and other toxic chemicals. |
| · | Excess fat makes the body more acidic, thereby leeching calcium from bones, leading to osteoporosis. |
| · | A high-fat diet is believed to be conducive to many types of human cancer. |
| · | Unpolished grains, beans and seeds |
| · | Fresh fruits and vegetables |
| · | Unprocessed meat, poultry and fish |
Eating right is healthy eating of whole foods to provide basic nutrients:
(1) Protein
Your body needs amino acids,which are the building blocks of protein. Protein is responsible for building cells and promoting their growth. When you are younger, you need more protein for growth; when you are older you need protein only for repair, replacement, and maintenance.
Fact: Protein does not build muscle mass.
Fact: Protein does not produce energy: it uses energy.
Fact: Protein cannot be assimilated directly by the body: it has to be broken down first before any assimilation can take place.
Fact: Protein can be obtained from both meat and plant food (including fruits, vegetables, and whole grains).
Your daily protein requirements are based on your ideal body weight and your total caloric intake (approximately 10 - 15 percent of your caloric intake). Get your Daily Protein Requirement Calculator. Approximately, your body needs 0.36 grams of proten per pound of your ideal body weight.
Wisdom: Get your protein from plant food, not meat, for the following reasons:
(1) Protein
Your body needs amino acids,which are the building blocks of protein. Protein is responsible for building cells and promoting their growth. When you are younger, you need more protein for growth; when you are older you need protein only for repair, replacement, and maintenance.
Fact: Protein does not build muscle mass.
Fact: Protein does not produce energy: it uses energy.
Fact: Protein cannot be assimilated directly by the body: it has to be broken down first before any assimilation can take place.
Fact: Protein can be obtained from both meat and plant food (including fruits, vegetables, and whole grains).
Your daily protein requirements are based on your ideal body weight and your total caloric intake (approximately 10 - 15 percent of your caloric intake). Get your Daily Protein Requirement Calculator. Approximately, your body needs 0.36 grams of proten per pound of your ideal body weight.
Wisdom: Get your protein from plant food, not meat, for the following reasons:
If you must eat red meat or poultry, go organic to avoiding growth-promoting hormones and other chemicals. If you must eat fish, go for deep-sea fish, not the farm-raised counterparts, which are loaded with chemicals. For healthy eating, always eat smaller fish, such as sardines, as opposed to huge fish, such as sword fish, to minimize mercury and lead poisoning.
(2) Carbohydrates
Carbohydrates are the most readily usable and preferred source of energy for healthy living.
There are two types of carbohydrates: simple carbohydrates (fruits), which are easily assimilated, and complex carbohydrates (vegetables, grains, beans), which are stored in muscles and the liver as glycogen and in blood as glucose.
Fact: Glycogen, stored in muscles for later use, is turned into fat, if not properly utilized. That exlains why many experts often attribute carbohydrates to overweight, and why you need to exercise.
Fact: Complex carbohydrates not only enhance the immune system by acting as "communicative devices" between cells, organs, and tissues in the body, but also increase the production of serotonin for better brain health.
Wisdom: Simple sugar in the from of whole fruits (including their natural fiber) should be consumed only in moderation.
Wisdom: Fruits should not be juiced, so as not to unduly overload the pancreas(a gland producing insulin, a hormone to regulate the metabolism of fats and carbohydrates); if fruits must be juiced, dilute them with at least one-third the amount of water.
Wisdom: Do not eat refined sugar and bleached white flour (they are not whole foods). Healthy eating is to stay away from any type of refined sugar.
(3) Fats
Fats are concentrated form of energy stored in the body. In addition to being a souce of energy, fats serve two major functions in the human body:
(2) Carbohydrates
Carbohydrates are the most readily usable and preferred source of energy for healthy living.
There are two types of carbohydrates: simple carbohydrates (fruits), which are easily assimilated, and complex carbohydrates (vegetables, grains, beans), which are stored in muscles and the liver as glycogen and in blood as glucose.
Fact: Glycogen, stored in muscles for later use, is turned into fat, if not properly utilized. That exlains why many experts often attribute carbohydrates to overweight, and why you need to exercise.
Fact: Complex carbohydrates not only enhance the immune system by acting as "communicative devices" between cells, organs, and tissues in the body, but also increase the production of serotonin for better brain health.
Wisdom: Simple sugar in the from of whole fruits (including their natural fiber) should be consumed only in moderation.
Wisdom: Fruits should not be juiced, so as not to unduly overload the pancreas(a gland producing insulin, a hormone to regulate the metabolism of fats and carbohydrates); if fruits must be juiced, dilute them with at least one-third the amount of water.
Wisdom: Do not eat refined sugar and bleached white flour (they are not whole foods). Healthy eating is to stay away from any type of refined sugar.
(3) Fats
Fats are concentrated form of energy stored in the body. In addition to being a souce of energy, fats serve two major functions in the human body:
| · | Fats cushion your muscles, nerves, and organs. |
| · | Fats are reponsible for the transport of fat-soluble vitamins, such as A, D, E, and K to the rest of the body. |
Wisdom: The body needs only a small amount of dietary fat. Fat, together with sugar, is often added to commercial food to enhance the taste and smell. For healthy eating, learn to cook with herbs instead of oils.
(4) Vitamins and minerals
Vitamins serve as an activator to promote chemical reactions in the body. There are two types of vitamins: water solutble vitamins, and fat soluble vitamins. Water soluble vitamins, such as vitamin C, are easily detroyed by heat.
Minerals, which are metals from the Earth's crust, are building blocks for the body. A trace amount of minerals is required
Fact: Excess in one type of mineral may block the absorption of another type of mineral: more may not be better.
Wisdom: Get vitamins and minerals preferably from natural sources, such as fresh vegetables and fruits. The next best source is liquid vitamins.
(4) Vitamins and minerals
Vitamins serve as an activator to promote chemical reactions in the body. There are two types of vitamins: water solutble vitamins, and fat soluble vitamins. Water soluble vitamins, such as vitamin C, are easily detroyed by heat.
Minerals, which are metals from the Earth's crust, are building blocks for the body. A trace amount of minerals is required
Fact: Excess in one type of mineral may block the absorption of another type of mineral: more may not be better.
Wisdom: Get vitamins and minerals preferably from natural sources, such as fresh vegetables and fruits. The next best source is liquid vitamins.
Go organic for your healthy lifestyle!
Start your own organic garden to grow your organic whole foods!
Eat only super foods for super health!
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