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Tag: Diet - Organic Lifestyle Magazine Tag: Diet - Organic Lifestyle Magazine

Nutritional Needs for Children

(NaturalNews – Dr. David Jockers) The food we eat provides the raw materials for healthy cells in our body. Children need high quality nutrition to function and perform at their peak. Our society trains children to devalue the importance of high quality food choices. Raising healthy children takes determination and great meal planning on the part of the parents.

Most government provided school lunches are packed full of toxic genetically modified, highly processed foods that offer no real nutritional content other than calories. Micronutrients and antioxidants are never considered in designing these meal plans. Additionally, our society has bought into the idea that it is acceptable for children to eat junk food at parties and events.

To raise a healthy family in the 21st century, you must be different. 90 percent of what we are sold as healthy food for kids is not good. Whole grains and pasteurized dairy are used in abundance as healthy parts of a daily diet. Unfortunately, gluten containing grains and pasteurized dairy are inflammatory foods that are linked with digestive problems, allergies, concentration challenges and much more.

Breakfast

Ideal breakfast foods for children include low-glycemic foods that have good fats and clean proteins to keep stable blood sugar. Berries are a great addition as they are loaded with anti-oxidants and are low-glycemic so they help maintain a healthy blood sugar level. Berries are thin skinned and sprayed heavily with pesticide in conventional practices so it is important to get these organic.

Great fats for kids include coconut products, avocados, and extra virgin olive oil. Nuts and seeds are great but ideally, they should be raw, soaked and sprouted. The best seeds include hemp, flax, pumpkin, sesame, black sesame and sunflower. All nuts are great except for peanuts which often contain fungal toxins and are highly allergenic and inflammatory.

Great protein foods include 100 percent grass-fed beef products, 100 percent grass-fed raw cheese products, organic eggs, organic poultry, wild fish from clean waters and wild game from cleaner parts of the country.

The best way to begin the day is high-quality liquid nutrition. Making a shake with frozen, organic blueberries, cinnamon, organic almond or coconut milk, extra virgin coconut oil for more good fats and a non-denatured grass-fed whey protein is fantastic. One could also substitute organic, raw eggs or a sprouted hemp, pea and brown rice based protein.

Lunch

Lunch should consist of soaked and sprouted nuts and seeds. Granola, crackers and cookies can be made out of soaked and sprouted nuts and seeds and flavored with low-glycemic sweeteners like stevia and coconut nectar. At home, a stevia sweetened chocolate avocado mousse is a great treat that contains no sugar and lots of good fats and anti-oxidants.

Snacks

Great snack foods include raw veggies like carrots, celery, cucumbers, red cabbage and bell peppers. Almond butter, guacamole and hummus can be used for dips for these veggies. Also, raw nuts, coconut flakes, dried berries and cacao nibs can be combined to make a great anti-oxidant trail mix.

Dinner

Dinners should be designed around high quality animal protein and double veggies. This could be grass-fed beef, lamb, bison, organic chicken, turkey, duck, eggs, wild game, wild fish, etc. Steamed or sauteed veggies along with a baby spinach salad is great. Make a dressing with fresh squeezed lemon, dried herbs and extra virgin olive oil.

Starches that are okay to use include brown rice, quinoa, sweet potatoes, yams and sprouted grain breads. Sweet potato fries can be made with sliced sweet potatoes grilled with coconut oil on a stainless steel pan. A mashed potato alternative can be made out of steamed cauliflower or sweet potato.

Sources for this article include:
http://www.healthychildren.org
http://www.naturalnews.com
http://www.naturalnews.com/033375_cognitive_function_foods.html
http://www.naturalnews.com/032275_ADHD_natural_remedies.html




3 of The Biggest Paleo Diet Mistakes

As a clinician and leading voice in the Paleo/Primal movement, I attract a lot of clients who have started following the Paleo/Primal nutrition plan.  Most of these people have seen significant health benefits by following the traditional Paleo nutrition plan.  However, many continue to struggle with chronic health issues including low energy, digestive issues and hormonal imbalances.

I have been tweaking these real food based nutrition plans to help people find their unique balance for years.  Here are three of the most common mistakes I see many individuals making as they follow the real food nutrition plan.  You will also see a great video I did with Garage Games Media on this very topic.  Enjoy it…it is quite informative and full of humor!

3 Biggest Paleo Nutrition Mistakes

Eating Too Much Natural Sugar

The real food/Paleo nutrition plan eliminates all processed and genetically modified forms of sugar but the general plans allow fruit, honey and coconut nectar.  These are natural sweeteners and have health benefits but they also have drawbacks.  The high fructose content in these sweeteners can put a burden on the liver and hamper its ability to detoxify effectively.  This will result in hormonal challenges and adrenal issues.

These sugars also provide the fuel for unwanted microorganisms such as yeast and parasites.  As these microorganisms take over the locust of control in the gut they will release endotoxins that inflame the body.  They will also create gut inflammation that damages the intestinal membrane setting us up for leaky gut syndrome.  This will both affect the adrenals and sex hormones which can lead to energy problems and hormonal imbalances.

Reducing sugar content by minimizing the use of coconut sugar, honey, maple syrup, etc. is very critical to maximizing energy, liver detoxification, digestive function and hormonal control.  Stay off the high sugar fruit such as bananas, melon and pineapple and stick with small quantities of low-glycemic fruit such as lemons, limes, grapefruit and berries.   Limit yourself with the popular fruit & nut bars as they may be convenient but they contain a lot of fructose that will disturb your hormone balance.

Eating Too Many Nuts:

The paleo/primal nutrition plan eliminates the consumption of grains and reduces starchy carbohydrate consumption.  As we look elsewhere to get our calories, nuts are an easy solution.  We are typically quite familiar with nuts as most Americans consume nuts regularly throughout their lives and they are easy to get in any grocery store in North America.

In many health food stores, bulk nuts and nut butters are so popular that they have their own sections.  Almond flour is also a very popular non-starchy flour alternative for baking.  Many of us crave baked goods and we end up using heavy amounts of almond flour for the various pies, pastries, breads and muffins we make.

Anti-Nutrient Content in Nuts:

Nuts can be quite hazardous when consumed in heavy amounts.  They contain phytic acids that bind to major minerals like zinc, calcium and magnesium.  High amounts of phytates in our diet can lead to mineral deficiencies.  These minerals are important for energy production and hormonal balance.

There are also enzyme inhibitors present in nuts that block normal enzyme activity in the body.  This can cause digestive challenges and energy problems.   Soaking or sprouting nuts and seeds helps to reduce phytate and enzyme inhibitor counts and makes the nuts and seeds more bioavailable.

Many nuts and seeds are also very high in omega 6 fatty acids.  Most people in society are already in a state of omega-6 dominance.  Taking in more omega 6 fatty acids only promotes this imbalance and leads to chronic inflammation.  Taking in less omega-6 rich nuts and seeds such as almonds, cashews, pecans and sunflower seeds would be the right move.  They could focus on higher omega 3 content in walnuts, hemp, chia, flax and pumpkin seeds.

The Bottom Line:

Many individuals with digestive challenges have food sensitivities to many different nuts and seeds.  When they consume these foods they increase inflammatory activity and drive up stress hormones.  This drains the body of vital resources and leads to adrenal burnout over time.  For these individuals they need to completely eliminate these from their diet and heal their gut and immune system before reintroducing them.

For most individuals they can consume nuts and seeds in moderation.  A handful of almonds and cashews two or three times a week should not be a problem.  Eating massive quantities of nuts, consuming a jar of almond butter each week and/or making tons of almond flour bread and pastries each week can cause the problems discussed.

Avoiding Raw, Grass-Fed Dairy:

Many individuals who have been following the paleo/primal nutrition plan have completely taken dairy out of their diet.  I agree that this is a great step for a period of time.  Nobody should be consuming typical processed, grain-fed dairy that is a staple of the Western cuisine.  This form of dairy is highly inflammatory as it is loaded with omega 6 fatty acids, pesticides, hormones and antibiotics.

The only kind of dairy that I recommend is 100% grass-fed dairy that is ideally in the raw form.  I am also very leery of any dairy that is not free of A1 beta Casein.  A1 beta casein is in most cow dairy in the US.  Only special breeds of cattle – Bos Indicus do not produce A1 beta casein.  Beyond Organic is a company that has fantastic grass-fed dairy that is free of A1 beta casein.

Great forms of dairy include Beyond Organic raw cheese, Amasai and fermented whey products.  Grass-fed butter or ghee is naturally free of all casein as it is simply milk fat and has no protein so this is a great food to eat.  Grass-fed goat and sheep dairy is also fantastic.

Some individuals are able to thrive on dairy that contains A1 beta casein but many struggle with it so you will have to experiment for yourself.  Some people cannot handle any dairy including the Beyond Organic due to deep intestinal permeability and hyperactive immunity.  These individuals need to heal their gut and modulate their immune system before reintroducing dairy.

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The Benefits of Grass-Fed Dairy:

Grass-fed dairy tastes amazing and offers a great nutritional option for those who tolerate it well.  It has many extraordinary health benefits as it is loaded with omega-3 fatty acids, carotenoid anti-oxidants, and major minerals like zinc and magnesium.  Cheese has complete protein and tons of branched chain amino acids and CLA which help promote a lean, fit physique and healthy hormones.

Fermented dairy such as Amasai, kefir and whey can greatly improve the health of the intestinal tract.  These foods contain trillions of healthy microbial organisms, live enzymes and L-glutamine which is the major amino acid that is needed to produce healthy intestinal cells.

I recommend for those who are dairy free without a known dairy sensitivity to try grass-fed fermented dairy and grass-fed butter and see how their body tolerates it.  These are really fun and enjoyable foods to include in your nutrition plan and they offer powerful health benefits to those who can properly digest them.

Recommended Reading:
Sources For This Article Include:



Issue 10 – Studies

Studies – Letter From the Editor

Ask OLM

Vaccine Studies

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Michael Edwards, Chief Editor –  Was Accused of Child Molestation

Clinical Trials and Scientific Studies

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Is Red Wine Good For You?

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The Vegan Bodybuilder

Interview with Robert Cheeke, Vegan Bodybuilder and President of Vegan Bodybuilding & Fitness

Growing up in Oregon, I lived on a farm and had many farm animals as pets. I always had a love and appreciation for animals, and from an early age, I was concerned about their well-being. However, it wasn’t until December 8, 1995, that I decided to give up consuming meat. My older sister, Tanya, was organizing Animal Rights Week at my high school. I decided out of respect for her (a vegan since about the age of 15) that I would become a vegetarian for the week. I attended lectures, listened to speakers, read literature about animal cruelty, and watched videos about factory farms and animal testing. That week of becoming vegetarian has lasted for the past twelve years and continues today as I go on my 13th year of following a pure plant-based (vegan) diet.

Ten months after becoming vegetarian, I became vegan. Ironically, two years after giving up animal products, it was Me who organized the Animal Rights Week at my high school in Corvallis, Oregon. I also became active in an environmental awareness group at school called Students for Peace through Global Responsibilities (SPGR). I was active in promoting veganism for a long time, and I still am through my fitness company. I have been able to promote vegan bodybuilding on a worldwide stage through articles in major magazines, TV appearances, my vegan fitness documentary, and my through my five websites.

I love being vegan and knowing that I am having a positive impact on the environment and society. I have more energy than most people I know, and I very rarely suffer from any illnesses or fatigue. I eat a vast array of natural and organic foods that keep my bodyfat percentage low, protein intake high, energy levels high, keep my bones strong, and allow me to put on quality muscle. I believe that an animal-free diet is one of the best things you can do for your health, and the well-being of our environment.

What is the difference between vegan and vegetarian?

Vegans abstain from all animal products, anything derived from an animal and veganism is often a moral or ethical decision. Veganism is not just a dietary preference, but a compassionate and cruelty-free lifestyle (or as cruelty-free as possible). Vegetarians avoid eating meat and vegetarianism is often a health choice for most people, rather than a moral or ethical choice. Vegetarians often use leather and other animal by-products, and are not as concerned with issues such as animal testing. For most vegetarians, becoming vegetarian is a food preference. Vegetarians who want to eliminate animal products from their lifestyle, go vegan.

How much protein does someone need a day to have a body like yours?

A common standard is to consume 1 gram of protein per pound of bodyweight for athletes, and 1.5 grams of protein per pound of bodyweight for bodybuilders and other athletes interested in bulking up and adding mass. Eating consistently throughout the day makes it easy to consume that amount of protein if a variety of foods are consumed. Most people get more protein than they need but I do believe strength athletes require more protein daily than the average person.

How do you get your protein without meat?

I pay special attention to protein and my main protein sources come from hemp, rice, pea, soy, tempeh, nuts, beans, lentils, grains and a variety of powders and bars including complete meal replacements, adding up to 100-300 grams per day. A normal day for me totals around 180 grams of protein from a variety of sources. Tofu, a soy product, typically has 10-20 grams of protein per serving. Soy also has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0, which is the highest protein rating for a food to have, and it scores higher than beef protein. Hemp is one of the best sources of protein, period. It is a complete protein meaning it contains all essential amino acids, it is alkalizing, rich in chlorophyll, naturally contains essential fatty acids, is packed full of nutrients, and is grown from the most sustainable methods, making it arguably the best resource. We often hear about protein combinations to make a complete protein. This is an accumulation of essential amino acids. Combining sources such as hemp, rice, and pea provides a powerful amino acid profile for enhanced biomechanical efficiency, assimilation and absorption. Taking in large quantities of protein can be taxing on the liver and kidneys so it is important to drink a lot of water when you’re on a high protein diet. Drinking water helps your body’s organs process large amounts of protein. In addition to the high protein foods, I also eat a significant amount of fruits and green vegetables, and I eat raw and organic foods whenever possible. Raw sources of protein can be found in nuts, seeds, seaweed, broccoli, spinach, kale, and other veggies and are some of the most potent and most beneficial sources of protein available on the planet.

Bodybuilders have pretty much always relied on meat as their primary source of protein and protein is widely considered the most important aspect of bodybuilding nutrition. Most people think bodybuilders must consume large amounts of meat to gain muscle and get bigger and stronger. Too many people confuse protein with meat; they think meat is the only source. There are plenty of muscular vegetarian and vegan bodybuilders who prove you can get just as big and strong on a plant-based diet. It is indeed possible and quite easy to do. You can view dozens of vegan athlete profiles on www.veganbodybuilding.com.

What other kinds of food do you eat?

The bulk of my diet consists of fruits in the morning; protein sources such as nuts, protein drinks and bars for snacks; green vegetables, beans, tofu, and other protein and calorie-rich foods for lunch, and a variety of fruits, vegetables, beans, legumes, and grains for dinner. A typical meal for dinner may include a lentil soup with chopped veggies, steamed or raw broccoli, tofu, and brown rice. Potatoes, tempeh, beans, and nuts are also staples of my diet and are often consumed around dinnertime. I typically just drink water before and after meals, but for dinner I may include soymilk, almond milk, or natural fruit juice. I also eat a lot of sandwiches and burritos because they are so heavy and packed full of calories and protein which areimportant for me as a bodybuilder.

Fruits are by far my favorite foods. I prefer to eat more raw foods but also enjoy the warmth of cooked foods. I lean towards organic foods and have learned a lot about whole food nutrition from my Professional Vegan athlete friends and co-stars in my documentary Vegan Fitness Built Naturally, Brendan Brazier and Tonya Kay.
What supplements do you take?

When I am on the run and don’t have time to prepare a meal, I take a complete plant-based whole food meal replacement called Vega. Formulated by Brendan Brazier, a professional Ironman triathlete and fellow vegan, Vega is a quick and easy way for me to get quality nutrition. It contains many of my favorite foods, including hemp, pea, flax, rice, chlorella and maca. I especially like the fact that it contains five sources of quality protein, ensuring a balanced array of essential amino acids. I also snack on Vega raw energy bars before and after workouts for an extra boost. Even when I’m not on the run, I keep these foods around because they are some optimal sources of nutrition.

As mentioned above, keep in mind that a high protein diet can be taxing on the liver and kidneys so it’s important to drink a lot of water (I personally drink over a gallon a day when possible) to help the body’s organs process the large amounts of protein. The great thing about plant protein is that it appears to be much easier to digest and assimilate than animal protein, making the body’s job easier and providing a greater nutritional yield. I also recommend eating smaller meals more frequently to ensure your muscles will always be fueled and nourished, providing the best opportunity for recovery, growth, and achieving your desired results.

How often and long do you train?

Everywhere you look you will find different ways to train—different training principles, and techniques used to accomplish the same goals. Everyone has their own style, but I will go over some of the styles that are most common in bodybuilding and fitness, and my own personal approach to training. The routines are different, depending on what your goals are. For example, bodybuilding for mass will require you to lift heavier weights with fewer repetitions and longer rest periods between sets.

The first thing you need to do is establish what your goals are, what you want to accomplish through your fitness training.

Based on what you come up with, you will decide how many days you want to train per week.

I will use bodybuilding since it is what I do and it determines how I train. I lift weights fives times a week, working a different muscle group each day. In a calendar week, my training schedule might look like this: Monday-chest, Tuesday-back, Wednesday-rest, Thursday-arms, Friday-legs, Saturday-shoulders, Sunday-rest. Working with weights five days a week is effective and gives you an opportunity to rest after two or three consecutive days of heavy training. It is also easier than four days per week, because in five days, you cover all the major muscle groups on a different day and don’t have to combine two muscle groups like shoulders and arms, for example, in the same day.

Many pro bodybuilders workout with weights six days a week, but it is not something that I would recommend for a natural bodybuilder. Your body needs rest and recovery time. I wouldn’t even workout with weights more than four days in a row. Pros can get away with it because they have been bodybuilding for 10-15 years and know how their body will react to their training. They are usually also using drugs that help their muscles recover and grow faster than someone who is not using any anabolic bodybuilding drugs. I personally have tried lifting weights six days per week, and although I achieved some great results, I suffered three injuries and was often fatigued from overtraining. Therefore, weight training five days a week with two rest days worked very well for me, and I continue to train that way, as I think it is the most effective approach to natural bodybuilding.

The amount of time you spend in the gym is an important factor. There are many myths out there about bodybuilders training eight hours a day to look the way they do. That is complete nonsense and a ludicrous idea. If more were better, we would be in the gym 16-hours per day, but that is not the case. Sixty to ninety minutes in the gym is a perfect amount of time to spend weight training. Any more than that can be counter productive. Fitness activities like running, soccer, and basketball, are okay to do for a longer period. With weight training, you put a lot of stress on your muscles and joints. After an hour or so, they become fatigued and can inhibit further progress.

bodybuilding

How do you train?

Before I get to the gym, I already have a plan of attack that includes what muscle group I will be working and a specific routine I wear athletic pants and a sweatshirt to stay warm and lower the risk of injury. I always begin with a 10-minute warm-up. For the first five minutes I usually use a stair-stepper to begin sweating or I do a variety of other warm-up exercises that get my muscles ready for the workout. The next five minutes are spent on warm-up exercises for the muscle group I will work. The sets are light and consist of around 20 repetitions followed by stretching the muscle I will be focusing on. Once I am warmed up, stretched, and ready to go, I begin with my working sets. My workouts change each time. I will not do the same chest exercises or same number of reps, or same weight, week after week. Sometimes I use mostly barbells, other times mostly dumbbells, and other times machines and cables. On top of that, there are flat, incline, decline, supersets, drop sets, pyramids, and other variations to target the same muscle group.

I train with lots of intensity and rest 30-90 seconds between sets depending on the exercises. I usually train alone, but I enjoy training with a partner, too.

What kind of exercises would you recommend to people who do not compete, but do want to look and feel their best?

I suggest people do a full-body workout or focus on full-body training, incorporating resistant weight training as well as cardiovascular training into their program. The key is to take action and make it happen. Be accountable and be consistent with the exercise program and adaptation and improvement will take place and lead to success. Ease into it and start with just a few days a week, leading up to five days a week of weight training.
What is your favorite exercise?

I have a bunch of “favorite” exercises. Some of my favorites include: flat bench press, decline bench press, deadlifts, leg presses, machine bicep curls, squats, and any exercise involving training the back. I think the “Big Three” are keys to success: squats, bench press, and deadlifts. If because of injuries you cannot do those exercises, find ones that train the same muscles such as machine chest press or dumbbell press instead of bench press; leg press and lunges instead of squats; or good mornings, hyperextensions, or a variety of rows instead of deadlifts.

What is your least favorite exercise?

I don’t really have least favorite exercises. I used to say lunges, but they aren’t too bad. I guess I’d have to say cardiovascular exercises. I prefer training with weights over doing cardio.

Do you usually cook for yourself, or have someone else cook for you?

I’ve been vegan for over a decade, but I don’t cook! I’ve never been into cooking, although I used to do some baking back in high school. My roommate prepares a lot of food so I often eat what he is having. Living in Portland, OR I’m spoiled with dozens of vegan-friendly restaurants that I frequent as well. When I do prepare some of my own food it is usually very basic and includes preparing potatoes, yams, rice, or making my own sandwiches.

What is your favorite vegetable?

Broccoli, potatoes, and spinach are my favorite vegetables, but I like many of them.

What is your least favorite vegetable?

I don’t really have a least favorite. I’m not a huge fan of iceberg lettuce.

How have you done in body building competitions?

I have competed in seven bodybuilding competitions as of the winter of 2008.

I entered my first contest in 2001 and have competed ever since. I typically compete just once or twice a year and sometimes take a full year off from competing. In the seven contests, I have placed 1st, 2nd a couple of times, 3rd, and 4th on two occasions. I won the 2005 INBA Northwestern USA Natural Bodybuilding Overall Novice Championship and was runner-up at the 2005 INBA World Natural Bodybuilding Championships. I’ve competed in California, Oregon, and Washington. Currently, I plan on taking a break and may not return to the stage until 2010.I’m working on a National Speaking Tour and more documentary projects that are keeping me busy. I’m still training though, and I’m bigger than ever right now.
Do you and have you ever used steroids?

I have never used steroids and have never been interested in taking them. I believe they are dangerous and should be avoided.

Robert Cheeke is the Founder and President of Vegan Bodybuilding & Fitness and is available for speaking presentations around the world. www.veganbodybuilding.com

robert-cheekee




What Really is a Healthy Diet?

The typical American diet is rich in calories, artificial flavors, colors, preservatives, sugar, artificial sweeteners, MSG, and trans fats. Let’s not forget pesticides, hormones, and antibiotics. The media bombards us with information about a healthy diet, much of it contradictory, much of it complicated, and most of it wrong. So how should we eat?

Eliminating toxins, additives, and sugar is a no-brainer. But once that step is taken and organic foods are chosen, what is the next step? Whether you’re a meat-eater, a vegan, or a vegetarian, the key is balance. The right balance.

Alkalinity

For optimum health our bodies require a slightly alkaline PH, right about 7.365. A diet high in meats and grains, the typical Western diet, is acid producing. Chronic acidification wreaks havoc with all cellular activities and functions. Many naturopaths believe it to be the root cause of chronic or “incurable” diseases. So how do we maintain our PH balance short of memorizing the list of acidifying and alkaline foods? The simple way is to use the 80/20 principle; 80% of your diet should consist of fresh, raw, organic fruits and vegetables. That may sound extreme, and for some people and their lifestyles it may be difficult, but the closer one comes to this ratio the healthier one will be. And for many people there is not another lifestyle change they could make that would have as big an impact on your health.

In addition, most of us need to be conscious about increasing our consumption of the following:

Fiber

Fiber has many benefits. It feeds healthybacteria, which aids in digestion. It also helps slow the rate sugar is absorbed into the bloodstream, keeping blood sugar levels stable. Fiber also helps with regularity; it speeds up digestion as it scours your colon like a scrub brush.

Enzymes

Enzymes are responsible for nearly every facet of life and health. Without enzymes, food is not digested and nutrients are not absorbed. Enzyme rich, fresh, raw foods are easy for the body to digest. Processed and cooked foods have little or no enzymes. If enzymes are not present in the food we eat, the body creates them. But some doctors believe our bodies can create only a finite amount of enzymes in our lifetimes. So once again, a diet high in fresh, raw, organic fruits and vegetables, adhering to the 80/20 principle, will increase your consumption of natural enzymes.

Antioxidents

Free radicals, atoms or groups of atoms with an odd (unpaired) number of electrons, have been linked to aging and disease. They damage healthy cell membranes and DNA. Antioxidants neutralize free radicals. Again, a diet high in fresh, raw, organic fruits and vegetables is a diet rich in antioxidants.

Beneficial Bacteria

A normal, healthy gut is home to 400-500 beneficial bacteria, all working in harmony. Remember enzymes? Beneficial bacteria produce critical enzymes and control yeast. They help us digest our food and absorb nutrients. Just one dose of an antibiotic can decimate entire species of beneficial bacteria and wreak havoc with this delicate ecological balance.

Probiotics can help restore the natural balance. Many suggest taking them (or eating them) on a daily basis, and certainly this suggestion has merit to anyone coming to an organic lifestyle from a lifetime of poor nutrition and antibiotic use. But again, adhering to a good, balanced diet and the 80/20 principle of eating 80% fresh, raw, organic fruits and vegetables will feed beneficial bacteria and aid in maintaining proper balance.

Omega 3 Fatty Acids

Essential fatty acids, omega-6s and omega-3s, cannot be manufactured by our bodies. They must come from our diet. Our bodies need both omega-6s and omega 3s for a variety of metabolic processes including healing. The ratio of omega-6s to omega-3s should be nearly equal, but the typical American diet is high in omega 6s and low in omega 3s, with a ratio closer to 17:1. And we suffer for it—with inflammation, aching, poor healing and chronic illnesses such as lupus, fibromyalgia, and heart disease. To decrease omega 6s, avoid processed foods and conventional poultry, beef, and dairy and choose organic meats—grass fed beef, free range poultry, etc. To increase omega-3s, eat fatty fish, nuts, seeds, and unrefined whole grains (it is best to soak or sprout nuts and seeds to release enzyme inhibitors and change acidic nuts to alkaline). Flaxseed, cod liver oil, or other omega-3 rich oils can be added to our diet, but we must be sure they are fresh and not overly refined.

We will go into more depth about all aspects of a healthy diet and the dangers of additives, GMOs, and conventional farming in upcoming issues. In the meantime, eat healthy. Eat smart. Go organic.