The multitude of combinations of ingredients naturally found in fresh produce, as opposed to supplements, are essential in order to maintain peak health. Choose to take in to your body only those foods that are full of natural enzymes and nutrients and your body will feel and look healthier and more energized. Many health conditions can be treated successfully throughproper nutrition.

Nutrition Should Not Come From A Factory

Stay away from foods which have unnatural additives, which have been irradiated and which are genetically modified. Processed, prepackaged, refined, manufactured, artificially flavored and/or colored, preservative-laden, chemically treated, or chemically engineered foods are highly discouraged. They do not contain the nutritional value of whole foods and they contain many additives, which further depletes the system of essential nutrients. To keep in tune with the cycles of nature you can select foods that are in season.

Consume Natural Vitamins

The body requires vitamins which for the most part should come from selecting nutritious foods. Keep in mind that vitamins consumed as a supplement are missing most of theenzymes, co-enzymes , minerals, mineral activators and other substances that work with vitamins which allow them to be absorbed and fully used by the body.

Nature Heals

Your body is for the most part a self repairing machine if it has the required nutrients and is not compromised by toxins and pollution. Unfortunately we live in a toxic environment and the mass market food supply no longer provides all the nutrients we need. The first essential step toward wellness, therefore, is to be sure you are getting the correct amounts of the proper nutrients by choosing only the freshest, least altered foods.

Balance

Various health conditions have been corrected time and time again by supplying the body’s requirement for balanced nutrition. Rather than treating areas or symptoms in isolation,natural nutrition treats the whole person, restoring a state of balance, so that the body may then correct its own symptoms. High quality natural nutrition is about ‘balance’ not ‘potency’.

Natural Nutrition Is Healthy

By consuming natural nutrition you are able to reverse many conditions including:

Allergies
Arthritis/Rheumatism
Asthma
Childrens’ behavioral problems
Chronic Fatigue Syndrome
IBS/Digestive complaints
Headaches
Infertility
Skin problems, including Acne, eczema and psoriasis
Weight problems

Summary

Natural nutrition is about handing us back control of our own health, enabling us to see and feel what is going on and take action accordingly. It is without a doubt the most effective form of nutrition. Consuming only natural ingredients continually keeps us aware of our current health picture.

Unnatural nutrition is one of the major causes of many of our diseases, while natural nutrition is an equally powerful agent in curing these diseases and rejuvenating our health. A poor diet could be unknowingly contributing to your pain and discomfort, short temper, heartburn, fatigue, weight gain, depression, allergies, and anxiety.

1. Water is the essence of life. Life cannot exist without water. We must always be adding fresh water to our bodies in order to keep them well hydrated. Water can be a wonder cure for a lot of common illnesses such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water. Over half your body is made up of water.

2. Water prevents and cures heartburn. Heartburn is an indication of water deficiency in the upper part of the gastrointestinal tract. It is a major thirst signal of the human body. The use of antacids or other tablets in dealing with this pain does not correct dehydration, and the body goes on suffering because of its water shortage. Tragedy: if you don’t identify heartburn as a symptom of dehydration and you keep treating it with antacids and other pills it will, in time, create inflammation of the stomach and duodenum, hiatal hernia, ulceration, and ultimately cancers in thegastrointestinal tract, including the liver and pancreas.

3. Water jump starts your body: while your mind may react to caffeine in the morning, water helps the rest of your body get moving. It begins by helping to ease dry mouth and goes on to work the magic of motion throughout your system. Soda and coffee don’t count. Although they are liquid beverages, the caffeine in both can in fact add to fluid loss through diuresis.

4. Water helps preserve healthy body weight by increasing metabolism and regulating appetite. Water also reduces feelings of hunger. The kidneys can’t work properly without enough water. Some of the load is moved to the liver when this occurs. The liver metabolizes stored fat for energy, so the body burns less fat if the liver is doing some of the kidneys’ work.

5. Water washes out toxins and other metabolic waste products from the body. It helps get rid of excess nitrogen, urea, and ketones, so it is particularly important when following a high protein diet. You need even more water to help your kidneys do their work if you’re eating big to gain weight.

6. According to the American College of Sports Medicine, adequate fluid replacement helps to maintain hydration therefore optimizing and enhancing performance of those participating in regular exercise. They suggest flavored waters to promote hydration and to increase palatability. Products such as Gatorade’s Propel Fitness Water are, therefore, terrific substitutes for plain water to increase fluid intake and meet the optimum consumption of water per day, thus enhancing performance and lessening the possibility of dehydration.

7. Women who drink more than five glasses of water a day are 41% less likely to die from a heart attack than those who drink less than two glasses. The protective effect of water is even greater in men. Not all liquids are equal. The consumption of other liquids such as coffee, tea, juice, milk and alcohol actually increase your risk of heart attack.

8. Michaud and coworkers found that the incidence of cancer in the urinary bladder was reduced significantly by a high fluid intake in a ten-year study involving nearly 48,000 men. The top 20% of subjects who participated in the study drank 2500 ml per day or more, while the bottom 20% drank 1200 ml or less. The authors concluded that within this range, the risk of bladder cancer decreased by 7% for every 240 ml of fluid added.

9. When you don’t have enough water in your body, your cells start to draw water from the bloodstream. Your heart has to work harder because your blood gets sludgy, and your body starts to redirect blood away from less vital areas. Dehydration can set in even before you start to feel thirsty. This is a great strain on the body because it impairs the kidneys in their vital function of purifying the blood and helping the body get rid of toxins.

10. Water is the nutrient your body needs the most. Between 55 and 75 percent of adult body weight is water, and it is critical in regulating all body organs and temperature as well as dissolving solids and moving nutrients throughout the body. Research has shown that proper hydration may minimize chronic pains such as rheumatoid arthritis, lower back pain, migraines and colitis as well as lower cholesterol and blood pressure.

The best way to figure out if you’re drinking enough water is to look at your urine. It should be a very light shade of yellow. Drink up if it’s darker. Let your thirst guide you, also. You might not need eight glasses to feel hydrated on a mild day. You could crave nine or 10 if it’s hot or you’re exercising. Bottom line? Your body is 90 percent waterand needs it for digestion, healthy skin, blood circulation, temperature control and lots of other reasons.

Water is an essential part of your body. The standard is about 8-10 cups a day for adults, although there is still dispute on how much is enough. Drink soda, tea and coffee in moderation. Sweet beverages and those with caffeine reduce the hydrating effect of liquid and may create other health threats. Honest to goodness water is the gold standard with the ability for 100% water replacement.”

Everyone knows they should be eating more healthy foods, but some people aren’t quite sure where to start. Here are some things to look for when trying to plan healthier meals.

Are you eating lots of fruits and vegetables? The majority of us do not eat adequate amounts to keep us healthy. Experts recommend that we eat between 5 to 9 servings every day. That adds up to about 2 cups of fruit and 2 1/2 cups of vegetables. Choose a variety of vegetables and fruits in different colors. Dark green vegetables like spinach, for instance, contain more nutritients than lighter colored vegetables.

Are you eating grains and cereals? Besides the well-known benefits of dietary fiber, grains and cereals provide many important nutrients for your health. Whole grain breads and cereals are much preferred over refined white breads or rice.

Are you eating a wide variety of foods? They say that variety is the spice of life. In reality, it’s the basis of a healthy diet. Our bodies need food from all of the food groups to function at peak performance. These food groups consist of grains, fruits, vegetables, dairy products, meats, beans and nuts. Sorry…candy is not a food group.

Do you eat breakfast every day? Yes, it’s true: breakfast is the most important meal of the day. Eating a good breakfast will give you the energy you need to make it through the morning and help eliminate those high-fat splurges.

Do you drink plenty of water? Soda and coffee may be liquid but they do not replace the water that your body needs. We need at least 16 ounces of water each day to keep ourselves hydrated and flush out the impurities that we may have accumulated in our digestive systems.

How much fat do you eat? Dietary fat is our enemy. Even though our bodies need a certain amount of fat, most of us consume 200 to 300 percent more than we need. That’s a scary thought! So, when you are making your food choices, look at the labels to see how much fat is contained in the food item.Vegetables and fruits are naturally lower in fat than meats.

How much salt, sugar and alcohol are you eating? Here again, moderation is the key. Serious problems can occur when you overdo. Salt can lead to water retention, weight gain and heart problems. Sugar, when eaten in large quantities over a long period of time can contribute to diabetes. And, excessive alcohol consumption is bad for the kidneys.

Your body will tell you when you are not getting (or when you are getting too much) of a certain kind of food. If you are gaining weight, you know you are either eating portions that are too large or you are eating foods that are high in fat. Feeling tired can mean that you’re not getting the nutrients from the foods required by your body to function.

Eating healthy foods is not as difficult as it sounds. In a nutshell: drink more water, eat less fats and sugars, and eat more fruits, vegetables andgrains.

I’ll admit, I often have trouble (or sometimes even lack the desire) to eat my greens. There are days when I just don’t eat enough of them. I know greens are good. I know I need to eat more greens but I just don’t do it.

And then I discovered a fun way to get more greens into my diet. Here are my Top-3 Ways to get more greens into your diet.

1. Make Green Smoothies

Green smoothies are great and my favorite way to consume a large quantity of greens! When I first heard about green smoothies I was a little skeptical about blending fruit and greens and was surprised by the result.

Here are some recipes from my ebook Smoothies for Optimal Health.

Berry Roman Smoothie

1 cup strawberries
2 whole bananas
1/2 bunch romain
1/2 to 1 cup water

Blend fruit and water. Add romaine lettuce. Enjoy.

Being Green Smoothie

2 cups fresh spinach
1 whole grated cucumber or carrot
2 whole bananas
1 whole orange
3 whole apples, juiced

In a blender, whirl together all ingredients until thick and smooth.

2. Make Blended Salads

Once you’ve gotten used to the taste of greens in your smoothies, you can graduate to making blended salads. You can transition gradually by reducing the amount of fruit in yoursmoothie and increasing the quantity of greens . Gaspacho is a type of blended salad. Here is one of my favorite recipes (though I will admit it took me a while to get used to the taste and texture of blended salads).

Blended Salad

2 medium tomatoes, roughly chopped
2 ribs of celery
4 leaves lettuce (big)
1 big handful spinach
1 green onion
1/2 avocado
1/4 cup parsley
2 Tbs. dulse flakes
1 Tbs. nori flakes (optional)
Water if needed

Blend the tomatoes together, and add the rest of the ingredients progressively. Use water only if you need to. A blended salad should be quite thick.

3. Find One Good Healthy Salad Dressing

A funny thing happened once I started consuming more greens in my diet. I started to dislike some of my favorite “healthy” dressings. My tastebuds lurched at the taste of olive oil. So I compiled a collection of healthy salad dressings in my ebook “The Top 70 Healthy Salad Dressings You Can Make in Less Than 2 Minutes”

Here’s a recipe to get you started.

2 tomatoes or cucumbers
2 Tbs. apple cider vinegar or lemon juice
1 cup fresh dill
1 small avocado

Blend tomatoes and add other ingredients progressively. Blend until smoothie. Add other seasonings if desired. Use more water if necessary.

We know greens are good for us and we should all strive to get more greens in our diet but don’t force yourself to eat more greens if you don’t like them! You’ll get sick easily. Instead, let your innate hunger for greens come back naturally, by slowly incorporating more greens in your diet in the form of green smoothies, blended salads, etc. You’ll find that as your diet starts to become cleaner, you will naturally crave moregreens and raw foods.

Let’s clear this up right now. It’s a sin to go through life ignoring facts that could prevent a heart attack or cancer.

Fats in General

Fat molecules are chains of carbon atoms with hydrogen atoms along their sides like legs on a centipede. (Remember this. It’s the only chemistry you’ll need here.)

Fat is also one of the four “energy nutrients,” along with carbohydrates, proteins, and alcohol. Energy nutrients provide calories, which power your brain (25 watts, in most of us) and muscles (many watts if you’re Lance Armstrong) so that you can solve quadratic equations and wax your Pathfinder.

Fat is a wonderful medium for storing energy. A gram of fat (about a quarter-teaspoon) contains nine calories, versus only four calories in a gram of protein or carbohydrate. (Alcohol contains seven calories per gram, which means it’s an excellent source of energy if you can live with the shide effectsh.)

Yes, some fats are bad for you. We’ll get to that.

Saturated Fat

Whenever a fat molecule has all the hydrogen atoms it can accept, it is said to be “saturated.” Think of it as the centipede wearing all 50 pairs of its shoes.

Most saturated fats are solid at room temperature. (There goes my “wet” theory — saturated fats actually feel drier.) They also tend to come from animal foods: butter, meat, eggs, milk, and Slim Jims.

Because saturated fats raise blood cholesterol levels and contribute to heart disease and stroke, most experts recommend getting no more than 10 percent of your calories from such fats. Diet Power’s weight and nutrition coaching software sets your Personal Daily Allowance (PDA) of saturated fat at this level, but you can raise it if you think having a stroke might be fun.

Saturated fats have also been implicated in certain kinds of cancer, including breast cancer.

Polyunsaturated Fat

In a polyunsaturated fat, the centipede has at least two pairs of shoes missing, and sometimes many more. Most polyunsaturates are liquid at room temperature. Most also come from vegetables. You know them as corn oil, peanut oil, and Pam.

Because polyunsaturates have a relatively neutral effect on blood-cholesterol levels, they are much preferred over saturated fats. There’s a hitch, though. We’ll explain that in a minute.

Monounsaturated Fat

In a monounsaturated fat, the centipede is missing exactly one pair of shoes. (They’re under the couch somewhere, I’ll bet.) This is a peculiar state that apparently gives the fat wonderfully salutary properties—otherwise, we would also be hearing TV commercials extolling the benefits of di- or triunsaturated fats.

The best known monounsaturated fat is olive oil, but according to the PowerFoods function in Diet Power, the richest sources are oleic safflower oil and macadamia nuts. (Most nuts are rich in monounsaturates.)

Although many people think all fats are bad, monounsaturates can actually protect you against heart disease and stroke by lowering your blood-cholesterol levels. Therefore, as long as your total fat isn’t too high, the more of your fat that’s monounsaturated, the better. (Don’t carry this to an extreme, however. You never know what new research might turn up in a few years.)

In general, the American Heart Association (http://www.americanheart.org) recommends getting no more than 30 to 35 percent of your calories from fats and no more than 10 percent from the saturated variety.

Trans Fat

This is the hitch in polyunsaturated fat.

Trans fat is produced when food manufacturers turn vegetable oils into margarine, Crisco, and other products by partially hydrogenating them—in effect, putting shoes on the centipede so the fat will be solid (or at least gooey) at room temperature. This is supposed to make butter and lard substitutes that don’t clog your arteries.

In recent years, however, scientists have found that trans fat may slather your pipes just as badly as the moo goo did. At first, the evidence was weak and provoked heated debate—especially on poker nights between the guys from Land o Lakes and I Can’t Believe It’s Not Butter. But today it’s clear that people should use butter and margarine only sparingly. Or better yet, dip your bread in a saucer of olive oil.

In Conclusion

Keep your fat intake low. (Diet Power’s Nutrient History is very good for monitoring this.)
Get most of your fat from plants, not animals.
Try to avoid foods with hydrogenated on the label.
Learn to like olive oil and nuts—but don’t overdo it.

We have been told to fill up on plenty of complexed carbs, choosing low fat high carbohydrate foods. There are certain setbacks with this attitude, one of these would be the fact that your body can and will convert carbohydrates into fat .

Carbohydrate Metabolism

When you eat carbs, you body goes to work breaking them down, converting them into glucose, glucose is a sugar molecule that is converted into energy within the cells of your body by insulin. The problem here is that after a meal based largely around carbohydrates, you will have a a lot of unusedglucose in your system. This can be harmful to you over time so your body deals with it moving the glucose out of the blood and into the cells for energy, the extra glucose that doesnt get used or infact isnt needed then goes through the process of being converted.

The main thing with glucose is you only need a minimal glucose present in the blood at any one time. You already have your own self sufficient store of glucose which your body is continually manufacturing and replenishing which it stores in the muscles, brain and liver, its called glycogen.

So what happens with the excess glucose? It is converted into fat and stored for use at a later date and with our modern lifestyle food is everywhere, it never gets used. We eat another high carb meal and so more of it gets converted.

Fat metabolism.

In order to use up this excess fat reserve, we need to cut back on the carbs quite considerably to allow our body to use its fat stores, it does this with a system know as fat metabolism, in order for this to happen there must firstly be an absense of carbohydrate. If you think this sounds crazy stop and think back to a time in mans existence when cakes, bread and pasta didnt exist, our main food intake was protein with maybe a few fruits berries or nuts if they were available. So you see, our bodies can and do work quite adequately without the presence of carbs.

I should try to lose weight,
I’ll try to cut down on bad food,
Maybe I should start exercising,
I could join a gym,
Perhaps I’ll try that new diet,
I’ll start in a few weeks,

None of the above are decisions, they are just fleeting thoughts or at best weak intentions, and frankly they will not get you anywhere. Making a firm decision can be very empowering because you are making a commitment. Try this for yourself:

Say to yourself ‘I suppose I should lose some weight’ and notice what happens in your mind. You may find that other thoughts attach themselves to what you have said. These thoughts may go along the lines of:

It’ll be too hard,
I don’t have the time right now,
I’ve always failed in the past,
I don’t think I have the willpower,
I can’t be bothered at the moment,

Once these thoughts have grouped together you will drop the idea of losing weight like a hot potato, although you may retain some guilt in the back of your mind for giving up so easily.

Now say to yourself ‘I AM going to lose weight’ and say it with some force and conviction. Now what do you notice in your mind? You may find that saying it that way makes the thought feel stronger. The negative thoughts that you had earlier seem weaker, they are probably still there but seem more distant. This happens because when you make a decision you are giving a direct order to your mind, and your mind has a firm instruction to follow instead of some vague thought or half hearted wish.

The next step is to write out 2 plans, plan A which is based on a decision that you will lose weight, and plan B which is based on a decision not to lose weight. You need to write out what each plan will offer you. Write out your own plans based on the example below.

Plan A

More Energy ,
Improved Health,
Higher Self Confidence,
Higher Self Esteem,
Feel and Look More Attractive,
Feel Happier about Yourself,

Plan B

Less Energy
Increasing Health Problems
Low Self Confidence
Low Self Esteem
Poorer Self Image
Feelings of Anxiety or Depression

Make your lists as long as possible and then imagine were you will be in 1, 3, and 5 year’s time with whichever plan that you decide to follow. Picture how you will look and feel in the future with whatever plan you choose.

Keep in mind that both plans are progressive, meaning that both plans will evolve and not stand still. Follow plan A and the benefits will increase. You’ll become more energetic, your health will continue to improve, your selfconfidence and self esteem will snowball. The fact is that the more you do of something, the better you will get at it and the easier it will become.

If you follow plan B you will not be in the same position that you are in now. Plan B will also evolve, your energy will continue to decrease, your health will get worse and you often find that one health problem leads to another and another. Your selfconfidence and self esteem will continue to drop.

At this point you have the choice as to which plan you will decide to follow. I’ve got no right to tell you which plan you should follow, that is your decision and nobody else’s. It’s all about what you really want for yourself. If you decide to go with plan B then there is not much more for you to do apart from stop reading. If you decide to go with plan A then you have already taken a major step towardslosing weight just by making that decision.

Nothing ever gets done without some sort of decision first, the world is run on decisions, decisions lead to action, and it’s only by acting on something that we can achieve it.

Once you have made your decision, decide what actions you are going to take to reach your goal. Find out what you are going to do and how you are going to do it. Write out your plan and start following it; decide that you are committed to finishing what you have started. Don’t just sit and think about it, make your decision and be happy about it.

The body has the ability to make all the glyconutrients, but there are claims that this production tend to be too slow, so that the body may get too little of them if they are not supplied through the diet. These claims are not yet definitely proven scientifically. However, many persons report health gains after having applied asupplement of glyconutrients.

The sugar type glucose is the most central gyconutrient. Glucose is used as an energy source, and it is used to produce other important substances, for example the other glyconutrients. Glucose should be supplied in a manner that allows it to be absorbed evenly through the whole day. Such an even absorption is secured by eating food that will releaseglucose gradually during the digestive process. Such a food is said to have a low glycemic index. Examples of such food types are beans, peas, full corn cereals or bread, and to a less extend potatoes and sweet fruit in natural form. Many of these foods contain starch that will gradually be broken down to freeglucose when digested.

Must people get enough glucose, but some popular law carbohydrate diets may cause a deficiency.

Many other glyconutrients are used as working tools in the body. The body can produce these from glucose, but the production may be so slow that one may get deficient if these substances are not supplied in the diet. These glyconutrients are: Mannose, xylose, fucose, N-acetylglucosamine, N-acetylgalactosamine, N-acetylneuraminic acid.

Glyconutrients work together as a group in many important bodily functions:

- They are tools used to regulate tissue growth, organ development, and organ maturation and to regulate repair and regrowth after injury and disease.

- They are used as tools by the nervous system and the sensorial organs, for example in the retina of the eyes.

- They are used as tools by the immune system, especially to regulate the functions within the immune system and by the recognition of foreign elements that shall be destroyed.

- They are important building blocks in intracellular structures, especially in cartilage, tendons and connective tissues. N-glucosamine is the most important structural glyconutrient.

- They help to hinder microorganisms to fasten themselves to body structures and thereby help the body to wash away bacteria, fungi or viruses. Mannose and xylose are the most important of theglyconutrients for this function.

Since all the glyconutrients tend to participate in many processes, lack of any of them will give problems of many kinds.

Lack of glyconutrients will make a person generally more susceptible for any disease, make it difficult to fight diseases and make it difficult to recuperate once the disease is over. A person lacking glyconutrinent will also more easily get physically hurt, and have difficulties of repairing the damage.

Glyconutrirnt deficiency is believed to cause or aggravate diseases like: Infections, rheumatic diseases, allergies and asthma, heart problems, stroke, failure to thrive and cancer.

A diet containing sufficient glyconutrients or supplements of glyconutrients may help to prevent or overcome the listed diseases. Enough supply of glyconutrient may also increase the general resistance against disease and the general wellbeing

A way of getting needed glyconutrients is to include vegetable and fruit in the daily diet and vary between different types. Good sources are: Aloe vera gel, ground fenugreek, black currant, red currants, gooseberries, green beans, cabbage, eggplant, tomatoes, turnips, shiitake mushrooms, and kelp. Also shark cartilage and bovine cartilage are good sources of gyconutrients, but these sources are perhaps best consumed as ingredients in special supplements.

On the market you can also find special supplements that furnish the body with gyconutrienst you may get too little of by the daily diet.

The Goodness of Papaya
Papayas are rich in Vitamin A and Calcium and contain large quantities of the enzyme papain, which breaks down protein and can be used to tenderize meat. Papain also makes this fruit very easy to digest.

How to Buy
Choose uniformly yellow fruit. Sniff them, the scent should be delicate. Do not buy papayas with damaged or shriveled skins since they bruise easily. If the fruit is not ripe, check the skin around the stem end, it should be yellow, otherwise thepapaya will never ripen. Ripe papayas should be eaten immediately. Fruit that is not quite ripe should be left at room temperature until soft and yellow.

How to Cook
Simply cut the papayas in half lengthwise and scoop out the seeds from the cavity. You can eat the seeds (they have a peppery flavor), but they are not particularly pleasant. Squeeze a little lime or lemon juice on the flesh before serving. Papayas can be used in the same way as melons, served solo with a squeeze of lime or sprinkled with ground ginger and served with meat. The cubed flesh can be added to fruit salads, made into ice-creams and fruit drinks or served with yogurt. Finely choppedpapaya is perfect with chilies in fresh salsa. The skin can be used to tenderize cheaper cuts of meat. The papain however, prevents gelatine from setting, so do not attempt to make a fresh fruit jelly, cold soufflé or mousse with papaya. Papayas which are not fully ripe can be used in salads, while fruit that is still hard is ideal for relishes and jams.

Medicinal Benefits
1. Consumption of ripe fruit is good for the treatment of ringworms, green fruit treats high blood pressure and is used as an aphrodisiac.
2. The fruit can be directly applied topically to skin sores.
3. The seeds are anti-inflammatory and analgesic and they are used to treat stomach ache and fungal infections.
4. The leaves are used as heart tonic, analgesic and for the treatment of stomach ache.
5. The roots are used as analgesic.

1)Eat For Your Goal-
If needing to lose weight eat below your caloric needs. No more than 30% cut.
If needing to gain weight then eat above. Increase by 15% as needed.

2) Eat for Balance-Get at least 30% of every nutrient in a day (protein/carbs/fats). The other 10% is to do whatever you want with it.

3) Eat the right foods-This goes as follows.
Protein-Lean and Complete (chicken, turkey, egg whites, whey)
Carbs-Fruits and veggies should make up the majority of your diet and be paired with every meal.
Fats-Poly/mono fat balance high(fish oils, nuts, olive oil);Low Saturated fats

4) Eat Often- Eat 4-6 meals a day.
Each meal should contain 1 complete protein.
Each meal should contain 1 carb source of either fruit/veggies.

5) Eat 1 ingredient items-85% of your meals should be of one ingredient items.
An apples ingredients are an apple. An egg is an egg. You can certainly mix and match on ingredient items, but other than that your items 85% of the time should only be 1 ingredient items.

6) Drink Water-1/2 to 1 gallon a day for women who exercises, 1 to 1 1/2 gallon for men who exercise.

That’s it. If you stick to that you will get results, plain and simple.