Tag Archives: diet

8 Principles of A Healthy Lifestyle

Here’s a great read by Mark Occhipinti, Ph.D.

https://www.afpafitness.com/blog/8-principles-healthy-lifestyle?utm_medium=social&utm_source=email

The benefits of a healthy diet and healthy lifestyle can save your life. There are so many positive reasons to change the way you eat. You will lose body fat, increase your energy, lower your risks of heart disease, diabetes, cancer, have more energy, have a better sex life-all true and attainable by following 8 simple principles:

Eating Whole Unprocessed Foods

1. Eating whole unprocessed foods provides an abundance of nutrients that strengthens our body’s immune system and protect us from chemicals in the environment. Reducing the risks of degenerative diseases, will save us money, now and in the long run. Just think –if you are not sick you do not need medications, frequent doctor visits, hospital stays, etc.

Fresh Foods

2. Vitamin supplements are not the answer for good health-eating good food is! Vitamins can be beneficial in certain instances, but they can never take the place of eating , fresh organic whole foods that contain not only the vitamin/mineral of the specific supplement in the bottle, but hundreds to thousands of nutrients that work together synergistically to support the human body.

Plant Foods

3. There are virtually no nutrients in animal foods that are not supplied more healthfully in plant based foods. Plant foods contain fiber for healthy colon, animal products do not. Plant foods contain dramatically more anti-oxidants than animal foods. Plant foods are either absent or very low in cholesterol and for the most part fat. Animal foods cannot make that claim. There are those who state that plant based foods contain little if any vitamin B12, versus animal foods that contain much higher levels. According to Dr. Colin Campbell, author of “The China Study” states that American’s contain a 3 year supply of vitamin B12. It is very easy to add a supplement of vitamin B12 to assure yourself of maintaining healthy levels of this important vitamin.

Cancer

4. Genes alone do not determine whether or not you will develop disease-especially cancer! One in three Americans according to the American Cancer Society will develop cancer in their lifetime. According to current projections by the National Institute of Health, cancer will soon surpass heart disease as the number one killer in the United States. The “war” on cancer has it had been coined by President Richard Nixon in 1971 has for the most part been an abject failure. There is great news however-instead of trying to find a specific gene to “shut it off”, as many cancer researchers are doing today, we could just never turn it on. The research from The China Study clearly demonstrates cancer genes that are not expressed [not actually cancer cells], can remain biochemically dormant in the absence of animal proteins-specifically casein [from dairy products]. And in the case where the cancer genes have developed into cancer-the cancer can be reversed with a chance to a plant based diet.

There are several excellent books to help individuals in understanding cancer and taking ownership of the disease instead of putting their lives in the hands of oncologists –who will use the standard treatments of chemotherapy, radiation, surgery and then expensive drugs with many side-effects.

Nutrition Can Substantially Control Adverse Effects of Chemicals

5. We are all exposed to noxious chemicals-in the workplace and there is the potential to face them daily in our homes. Nutrition can substantially control the adverse effects of these chemicals. We may not be able to avoid exposure to chemicals that can damage the normal genes in our body turning them into cancer genes, however through a diet rich in anti-oxidants derived from a plant-based diet we can keep these damaged “cancer” genes dormant for our entire lives by eating whole foods [fruits, vegetables, whole unprocessed grains, beans, seeds, nuts, legumes].

Chronic Disease

6. Chronic disease does not happen over-night. Quite simply one hamburger or batch of chicken wings will not cause a heart attack. However daily doses of artery clogging animal fat over time will cause the dreaded diseases that cut short millions of Americans lives pre-maturely. In The China Study, Dr. Campbell has demonstrated that the same good plant-based nutrition that can prevent disease in its early stages [before diagnosis] can also halt or reverse disease in its later stages [after diagnosis] by switching to a plant-based diet. One of the most profound discoveries associated with a change in diet is in the area of auto-immune diseases.

Diseases such as Alzheimer’s, Rheumatoid Arthritis and Multiple Sclerosis were and are by many in the health field to be irreversible, and that the best that can be down is slow the progression with drugs.

The evidence of a change in diet from an animal based to plant-based diet has been demonstrated by Dr. Roy Swank at John Hopkins University, Dr. Neil Bernard, at Physicians for Responsible Medicine is exciting, and gives great hope for those American’s suffering from these and other debilitating diseases.

Books

7. There is no specific magic bullet single nutrient that will cure, or prevent diseases. However, there are many books on diet or taking specific supplements without addressing over-all eating habits for sale today. Instead of seeking out a specific diet for a specific disease, switching to a plant-based diet will benefit the body and reduce all chronic disease developments across the board. The Campbell is quoted; +Quite simply, you can maximize health and reduce disease across the board with one simple diet.+

Everything is Connected

8. Good Nutrition creates good health, and everything is connected. Disease knows no barriers, the rich, poor, highly educated, famous all suffer needlessly from diseases caused by the choice made when it comes to diet. Instead of worrying about identifying a single gene among the hundreds of thousands in the human body, we could all +collectively relax, take a deep breath+ as Dr. Campbell states and realize that good health and avoidance is at the end of our fork.
It sounds so simplistic-preventing and reversing disease by changing our diet. It IS! The science is there to prove a change to a plant-based diet will change our lives. The only groups that will not be happy will be drug companies, and those industries that push animal products. We as Americans can take control of our lives and our health by simply eating a healthy whole foods plant-based diet. What do you have to lose?

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Gazpacho- Our Family Recipe

  • 3 cups tomato juice
  • 2 tablespoons Olive oil or vegetable oil
  • 3 large tomatoes, peeled and seeded
  • 1 cucumber, peeled and seeded
  • 1 small onion (Vidalia or sweet onion preferred)- cut up
  • 1 small green pepper, cut up
  • 1 ear fresh corn- cut off the stalk, strings removed
  • 1 garlic clove, minced
  • 1 teaspoon sugar
  • 3/4 natural sea or kosher salt
  • 1/2 teaspoon Tabasco sauce
  • 1/3 cup ground whole wheat bread crumbs
  • 3 tablespoons balsamic vinegar

In a covered blender at high speed, blend all the ingredients (minus the bread crumbs) in batches, so not to overfill your blender vessel (I personally like a bit of chunk in my gazpacho so I pull out 1/2 cup medium chunked cucumber, green pepper, corn and add after it has been blended. If you like your soup smooth, skip this step) until blended. Put into a large bowl. Fold bread crumbs into the soup, cover and chill.

Because this is a homemade recipe I don’t have a calorie breakdown, but I think a 1 cup serving is probably around 140 calories, its mostly vegetables and is a seasonal part of healthy eating!

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How To Get Flat Abs

Guest blogger, Trisha DeHall, shares her tips on how to get flat abs!

One of the most popular questions that I’m asked is, “How can I get great abs?”

You may have pondered this question at some time or another.

Many people are frustrated by their waistlines, to the point of giving up after doing dozens of crunches with zero improvement.

It’s time to forget everything you’ve heard about how to sculpt your abs. Continue reading

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Easy Pork Chop Recipe

Guest blogger, Trisha DeHall, shares this delicious (and easy!) recipe for pork chops.

Lean cuts of pork are high in protein and low in fat. Add a side of veggies and you’ve got a clean meal that delivers all the right nutrients without waist-expanding carbs. Servings: 4

Here’s what you need… Continue reading

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Making the Right Choices at the Grocery Store

Making the right choices when navigating the grocery store aisles can be a challenge.  You need to provide yourself with knowledge and a plan to achieve the most nutritional purchases. Continue reading

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Portion Control: Is There Too Much Food On Your Plate?

Portion control is critical for anyone to find success with their weight goals. The spotlight on portion control was re-lit when First Lady Michelle Obama introduced the healthy eating initiative called “My Plate”. The portioning recommendations were created to help with weight control and as a means to curb the alarming rise in type 2 diabetes in the United States. Continue reading

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Germs Are Hiding in Surprising Places

We have all developed a keen sense of understanding about the importance of washing hands after using the restroom, before you eat, when out in public places, or if you have a cold. There is another place where germs hide, and hide well!

Is it in your bathroom? It can be, but a germ filled offender may surprise you; it’s your kitchen! Continue reading

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How to Survive a Food Court

If you find yourself in a food court while on vacation or shopping, how can you find foods that won’t sabotage your fitness goals?

-If you’re ordering Chinese food, stick to one entrée and one side. Try and add steamed vegetables to that entrée, or brown rice (small portion) to reduce the salt and total calories of the dish.   Continue reading

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Lifestyle Over Diet! By Noreen Gallo

Noreen Gallo is guest blogging for Paula’s Healthy Living today!  She is a registered dietitian with over 20 years of experience and knowledge. Here are her inspiring tips on how to live a healthy lifestyle.

Every time you walk into a grocery store you are bombarded with magazines touting the “Diet of the month” or the magic supplement that will literally MELT body fat in 2 weeks.  We have all seen them and most of us have bought them, in the hopes of finding that magic bullet that will allow us to eat anything that we like and stay slim.  News Flash!!  There is no magic bullet or perfect diet that works for everyone!  Having been a Registered Dietitian for over 20 years, I have worked with hundreds of clients and one thing I have learned is that no two people are the same, consequently no diet could possibly be perfect for everyone!  That being said, there are a couple of general concepts that ring true for most people and gradually working them into your lifestyle will greatly improve your health: Continue reading

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Yummy Recipe Ideas For A Quick, Healthy Dinner!

(photo: miseenplace.us)

I love to cook! My family is in the restaurant business and cooking was a part of our family dynamic. Recipes are a great inspiration (especially if you’re not confident about experimenting with cooking), but never underestimate cooking clean and quickly with what’s in your fridge! Continue reading

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