1. Eat real food.
Buy whole foods. By cooking fresh produce, you know what you are putting into your body. Make sure you find good quality produce. Go local as far as possible and try to choose vegetables that are organic and free from pesticides. When it comes to meat try to find grass fed, locally raised and butchered. Maybe there is a good butcher in your town, that can tell you about the farm where the animals have been raised.
When you buy fish, look for the species that are not endangered. (Here is one list that can help you choose http://www.seafoodwatch.org/cr/SeafoodWatch/web/sfw_regional.aspx)
You don’t have to go crazy about it, take one step at a time and maybe just starting out cooking your own food is a big step. That’s ok.
You can make it simple. There are an abundance of tips and recipes out there on the web.
2. Lower your intake of sugar and carbohydrates.
- Sugar of any kind, white or brown, syrups, honey etc. If you really want to sweeten something, use Stevia of some kind.
- Grains, especially processed wheat. Stay away from pasta, bread, tortillas etc. Most preferably, eliminate them from your diet.
- Starchy foods. That includes most of the things that grow under ground – potatoes, beets and other tubers.
- Leafy greens like spinach, arugula and kale.
- Broccoli, cauliflower, brussel sprouts.
- Asparagus, artichokes
- Cucumber, tomatoes, bell pepper etc
Sugar and carbohydrates are what raises insulin, and high levels of insulin will not only make you gain weight but also be more prone to inflammatory diseases, including heart disease, and type 2 diabetes.
Gluten has been associated with autoimmune disorders like Hashimoto’s thyroditis and Celiac Disease.
3. Eat a lot of good fats
- Butter – preferably organic from grass fed cows.
- Ghee – clarified butter.
- Coconut oil – organic, cold pressed. Contains awesome MCT – brain food!
- Olive oil – organic, cold pressed. Contains oleic acid, that has some nice anti-inflammatory properties.
- Avocados or avocado oil.
- Get fatty meats, like beef with the fat still around it’s edges. Chicken or Turkey with it’s skin and Salmon are other good sources.
Try David Asprey’s Bulletproof coffee for breakfast! (I do it with an egg yolk and cinnamon. Keeps me full til lunch!)
4- Drink water!
At least 2 liters ( 0,5 gallons) of clean water a day. More if you are working out or sweating a lot. (If you have a condition, like heart failure or kidney failure, that will make you retain water, you need to consult your physician about the right amount to drink daily.)
You body consist of approximately 60 -65% water and the cells need the right amount of water to function properly. The right amount of water keeps the electrochemical gradients between the outside and the inside of the cell in the right ranges and also makes many of the chemical reactions possible.
So enjoy your water!
5. Get out!
Go out, every day. Even if it’s only for five minutes. Anything is better than nothing. Take your shoes and socks of, go barefoot. Enjoy the feeling of grass or sand on the soles of your feet, the sun and wind on your skin. Hear the sounds of the birds and the wind in the trees. If you live deep in the city, find a park or an area with grass and a couple of trees.
The soles of your feet have as many nerve endings as the palms of your hands. Awakening your feet will awaken your nerve system and bring you more awareness. Being bare foot also awakens the muscles in between the bones in your feet and makes them more agile and flexible.
If you really, really don’t want to walk around bare foot, try the five fingers with thin soles. That will give you a bare foot experience without the fear of cutting your feet up or stepping in poo.
If you’re not used to being bare foot it’s going to be a little bit awkward to begin with. But trust me, it will make your experience of being out doors so much better!