kick asswellnesshandbook ebook

8/17/2019 Kick AssWellnessHandbook eBook

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THE

KICK-ASS Wellness

H A N D B O O K :

The Alternative Daily

43SecretstoCleanEating,

ActiveLiving&aClearMind


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The Kick-Ass Wellness Handbook

43 Secrets to Clean Eating,Active Living and a Clear Mind

The Alternative Daily


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Copyright © Splash Campaign, LLC DBA TheAlternativeDaily.com

First Edition: January, 2016

All rights reserved. No part of this publication may be reproduced or transmitted

in any form or by any means: Electronic, photocopy, recording, or by an

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Disclaimer: All material on TheAlternativeDaily.com and in this book are

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The content of this book (text, graphics, and images) is not intended to be a

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3© TheAlternativeDaily.comThe Alternative Daily

Table of ContentsWelcome .................................................................................... 5

Secret # 1: Drink More Water ................................................. 6

Secret # 2: Stop Counting Calories ........................................ 8

Secret # 3: Make Your Plate Colorful .................................... 10

Secret # 4: Stop Consuming Processed Meat ...................... 13

Secret # 5: Get Enough Sleep .............................................. 15

Secret # 6: Ditch the Vegetable Oil —

Use Organic Coconut Oil Instead ....................... 17

Secret # 7: Enjoy a Daily Cup of Coffee ............................... 19

Secret # 8: Allow Yourself 5 Minutes of Quiet Time .............. 20

Secret # 9: Learn How to Chew Slowly ................................ 22

Secret # 10: Get Outside ........................................................ 24Secret # 11: Take the Stairs .................................................... 26

Secret # 12: Organic Tea ........................................................ 27

Secret # 13: Walk ................................................................... 30

Secret # 14: Beware of Sugar ................................................ 31

Secret # 15: Ditch Fluoride ..................................................... 35

Secret # 16: Switch Your Salt ................................................. 37Secret # 17: Journal ............................................................... 38

Secret # 18: Deep Breathing .................................................. 41

Secret # 19: Moving Water ..................................................... 42

Secret # 20: Know When You Are Full .................................... 43

Secret # 21: Avoid MSG ......................................................... 45

Secret # 22: Don’t Be Afraid of Poop ...................................... 46Secret # 23: More Fiber .......................................................... 50


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WELCOME Welcome to a whole new you. You have just begun a life journey

that will ensure you look and feel your best for years to come.

Congratulations on making a decision to put your health rst, to

strive to do the right thing.

This handbook will provide you with the essential tools that you

need to be your best. In this guide, we share 43 secrets of success

that will help you build a lifelong foundation for great health and

happy living.

Are you ready? Be prepared for a healthier and happier you…

—The Alternative Daily Team


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Secret # 1: Drink More Water Don’t ever underestimate the power

of water to change your life—and

your waist size, as well. The human

body is composed of mostly water.

In fact, we are about 60 percentwater. Water is required for survival.

We can go about a month without food, but less than one week

without water. The rst secret we’ll share with you is to drink more

water, and pay attention to what your body is telling you.

Here is a brief snapshot of some of the many things that water doesfor your health:

6 Water helps regulate metabolism and control appetite.

6 Water improves cognitive functioning.

6 Water helps regulate body temperature.

6 Water lubricates joints. 6 Water helps prevent chronic fatigue and depression.

6 Water keeps our lungs moistened so we can breathe.

6 Water helps prevent asthma.

6 Water increases energy levels. If you are tired during the

day, it is probably because you are dehydrated.

6 Water can decrease the risk of some cancers, includingcolon, prostate, bladder, and breast cancer.


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6 Water prevents and alleviates headaches.

6 Water keeps the skin moisturized.

6 Water ushes out toxins.

6 Water aids in the digestive process and prevents

constipation.

6 Water is necessary for circulation.

How much is enough?

There are lots of guidelines out there regarding how much water

you should drink daily. The truth is that the best way to gauge

how much water you need is to listen to your body. If you respect

your body and make it a point to be in tune with its needs, you will

consume enough water. Your urine color can help you decide if

you need to drink water. If your urine is a dark yellow, you are most

likely not drinking enough. If you urinate infrequently, the same

may be true. Urine will be a very pale yellow, or even white, if you

are consuming enough water. If you are thirsty or participating in

sporting activities, pick water as your rst beverage choice. Stay

clear of sports drinks, juices, sodas, and sweetened drinks of any

kind. They will only dehydrate you more.

Drink a large glass of water, with lemon, rst thing in the morning

and thirty minutes before and after each meal. Keep a BPA-free,

reusable water bottle with you during the day, and get into the habit

of drinking water instead of other beverages.


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What kind of water?The purest type of water is from a gravity-fed mountain spring. If

you have a spring near you, collect this water to drink. It is naturally

ltered by the earth, and completely free of any chemicals or

dangerous additives. Go to ndaspring.com to locate a spring near

you.

If spring water is not an option, put a lter on your tap. Have your

water tested so that you know what contaminants you need to lter.

Shop for the best lter based on these results.

Stay clear of bottled water, unltered tap water, distilled water, and

uoridated water.

Secret # 2: Stop Counting Calories

Put down your pad and pencil and stop counting! The tedious task

of counting every single calorie you put into your mouth is not worthit. All this does is increase anxiety, which encourages the body to

hang on to stored fat. This is obviously counterproductive. You may

also overeat when you are stressed, making matters even worse.

STOP counting calories and focus on quality!

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FACT: Counting/slashing calories

can lead to severe nutrient

deciencies and energy reduction.

FACT: When we eat too much

after we starve ourselves, our

bodies hang on to all of those calories and pack them into fat cells,

where they await the next self-induced famine.

FACT: Focusing on quantity over quality can be very dangerous. If

you are eating healthy foods, there is no reason to be concerned

about quantity.

FACT: The body needs nutrient-dense foods from good sources

in order to function properly. If we deprive our bodies of these

nutrients, we become tired, sick, and overweight.

So, now that you are no longer going to count calories, you will

need to switch your attention to the quality of food that you are

putting into your mouth. Ask yourself these two questions each time

you eat:

Question one: Is this real or processed food I am eating?

Question two: Is this food a good energy source for my body?


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Obviously, the goal is to eat real food that provides energy for the

body. Eat as much as you want until you are satised, and forget

about the calories!

Secret # 3: Make Your Plate Colorful

Take a look at your plate: Is it mostly brown or white with very littlecolor? If so, you are probably consuming far too few vegetables.

Nutrient-dense, organic vegetables are the best source of energy

for the body. They are jam-packed with vitamins and minerals that

promote health and longevity. Start making your plate colorful! Aim

for at least half of your plate to be colored with fresh, local, and

organic vegetables.

According to Mark Sisson, author

of The Primal Blueprint, 50 to

100 grams of carbohydrates

from healthy sources such as

vegetables, fruits, and othercertied raw or organic sources

will promote a gradual weight

loss of two pounds each week.

Because they are so high in vitamins and minerals, your body will

thank you for including them in your diet every day!


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Here are a few great vegetables to consider:Salad greens: These include all leafy greens you use to make

a salad, including Swiss chard, dandelion greens, watercress,

arugula, and kale. These greens boast plenty of healthy vitamins,

so load up your plate!

Peppers: Peppers range from mild and sweet to ery hot and

everything in between. All peppers are excellent for weight loss and

weight management. Peppers are one of the richest sources of

vitamin C, which boosts immune system function and assists in the

assimilation of other nutrients.

Sweet potatoes: Although sweet potatoes are higher in sugar than

some other vegetables, they are also jam-packed with nutrients.

A four-ounce potato contains three grams of ber and is one of

the best sources of potassium. These tasty potatoes also contain

vitamin A and vitamin C.

Tomatoes: One cup of cherry tomatoes contains two grams

of protein and two grams of ber. The biggest health bonus of

tomatoes is that they are rich in lycopene, a carotenoid which is

highly benecial for cancer prevention, according to the Linus

Pauling Institute.


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Portobello mushrooms: These large and tasty mushrooms are

packed with health-promoting compounds. Perfect for marinating

and tossing on the grill, portobellos contain copper, riboavin,

niacin, phosphorus, thiamin, and pantothenic acid.

Spinach: Popeye was right when he said to eat your spinach. One

of the least sugary vegetables, spinach also contains plenty of ber.

Enjoy spinach lightly steamed or as part of a salad. Some people

even put a handful in their smoothies or juices.

Cucumbers: Who can resist the slightly sweet taste of a fresh

cucumber? Native to India, cucumbers are one of the oldest known

cultivated vegetables. They are now one of the most commonly

grown crops in America. Cucumbers have a high water content,

which makes them a hydrating vegetable. They contain numerous

vitamins and minerals, and may also assist the body in the

elimination of dangerous toxins.

Cabbage: Cabbage is a low-calorie, high-nutrient blood cleanser

that helps rid the body of free radicals and uric acid, which can

lead to arthritic pain, skin diseases, and gout. Cabbage is excellent

roughage, high in vitamin C, and also contains benecial iodine.

Iodine is necessary for proper brain, endocrine, and nervous

system functioning.


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Preparing vegetablesPay attention to how you prepare your vegetables. Try to eat

vegetables in their raw state. The two best options for cooking

vegetables are lightly steaming and sauteing in coconut oil, or an

organic vegetable or chicken broth. Both methods are quick and

leave vegetables slightly crisp and tasty. Do not overcook your

vegetables, as they will lose their nutrient value quickly this way.

If using a broth, be sure to save the broth that you cooked your

vegetables in and make a fresh soup from it.

Secret # 4: Stop Consuming Processed Meat

Commercially-raised animals are fed multiple antibiotics and growth

hormones, which end up in their meat. The overuse of antibiotics

in the meat industry leads to the growth of drug-resistant bacteria

strains, which make individuals more susceptible to previously

treatable diseases.

The secret to eating meat the healthy way is to start eating grass-

fed meat. Find a farmer near you at EatWild.com. Local is always

best!

Animals raised in connement are fed diets mainly consisting of

GMO grain and soy; far from their natural diets. What’s worse is

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that the feed often contains “byproduct feedstuff,” which can include

chicken feathers, candy, and even municipal garbage.

All of this eventually ends up in the bodies of the consumers—you

and your family—every time you enjoy a commercially-raised steak

or burger.

Conversely, grass-fed animals are fed nothing but natural,

pesticide-free grasses, and are given room to roam and graze. No

antibiotics, growth hormones, or garbage are added to their diets.

These animals are not conned or subjected to stress; they grow

at a natural pace and are naturally healthy and free of food-borne

diseases. The resulting meat from grass-fed animals is signicantly

higher in nutrients.

Grass-fed beef has been shown to contain more vitamin E, vitamin

C, and beta-carotene than its commercially-raised counterpart.

It also contains omega-3 fatty acids and conjugated linoleic acid

(CLA), which has been shown to be a potent anticarcinogen.

Choosing to eat grass-fed

meat means signicantly

more nutrition, and also

eliminates the risks

associated with antibiotics,

growth hormones,


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pesticides, GMOs, and random feed additives. This choice also

benets community farmers and ranchers who work hard to create

sustainable and humane agricultural conditions, as well as protect

the environment.

Secret # 5: Get Enough Sleep

The majority of Americans get far too little sleep. In fact, sleep

deprivation is reaching epidemic proportions in our country. The

Centers for Disease Control and Prevention (CDC) reports that one

in ve Americans gets less than six hours of sleep per night. This

falls short of the recommended seven or eight hours. For optimal

health, make sure you get to bed early and get at least seven hoursof sleep.

According to the National Sleep Foundation, sleep deprivation

leads to such things as increased risk for depression and substance

abuse, decreased motor skills, and an increased risk of automobile

accidents.

In addition, people who don’t get enough sleep often struggle

with memory impairment and are more likely to develop diabetes,

stroke, and heart disease than people who get an adequate

amount of sleep. Basically, not getting enough Z’s can be incredibly

unhealthy.


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Research indicates that a lack of sleep

also impacts our fat cells and their ability

to respond appropriately to insulin.

Researchers at the Center for Sleep

and Wake Disorders note that there is

an “intimate” relationship between sleep

and maintaining a healthy body weight.

When fat cells become less responsive to insulin, they start to leak

lipids. This causes fat to accumulate in the tissues of organs such

as the liver, which can lead to liver disease and get in the way of

the body removing glucose from the blood. This is when metabolic

problems begin.

Need help sleeping?

Try chamomile: Chamomile has been used throughout the

centuries to promote relaxation and stress relief. It contains

substances that interact with the brain and central nervous system

in a fashion similar to anti-anxiety drugs. It is also widely known

to control insomnia, as it has mildly sedating and muscle-relaxing

properties that help insomnia sufferers fall asleep easier.

In order to be effective, it is not required that chamomile be used on

a regular basis. Just a cup before bed provides immediate relief for

restlessness and sleeplessness. Ingested in the form of tea, which

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is made from the dried owers, it is best when steeped for about

ve minutes in boiling water, then sipped 30–45 minutes before

retiring to bed.

The dried owers and leaves are most often packaged as tea. It

can be bought both as bags of tea and in bulk packages. Grocery

stores commonly carry chamomile tea in boxes containing a

number of individual bags.

Secret # 6: Ditch the Vegetable Oil—

Use Organic Coconut Oil Instead

Organic coconut oil is one of

the most versatile and dynamic

foods on the planet. Internally and

externally, this wonderful white

substance can benet your body

in unique ways. Many people

misunderstand and think that vegetable oil is healthy because it

comes from vegetables. In reality, it is a highly processed food that

has virtually no nutrients because of the way it is processed.

In addition, corn, soybean, canola, and cottonseed crops are

mostly genetically modied in America. These are the main sources

for vegetable oil, and manufacturers are not required to tell the

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consumer whether or not the oil is made from genetically modied

plants. Today, make the choice to get rid of your vegetable oil and

start using organic coconut oil.

Organic coconut oil, on the other hand, is non-GMO and completely

natural and pure. It is used worldwide as a staple cooking oil. While

most people would consider it to be just another vegetable or seed-

type oil, it’s truly a marvel. From a cooking perspective, it has a very

high smoke point (the temperature at which the oil breaks down and

burns), making it versatile, even for cooking at high temperatures.

Also, its unique chemistry and fat composition keeps it from

oxidizing when heated, whereas other oils start to degrade and

essentially become toxic as they warm. Some even start to degrade

at room temperature! Using an unrened organic coconut oil

gives you a great health boost, and you can even use it for unique

desserts.

You can nd organic coconut oil at most health-food stores, as well

as online.


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Secret # 7: Enjoy a Daily Cup of Coee

Yes, you read that right! Along with waking you up in the morning, a

cup of coffee or two a day can provide some great benets to your

health—both physical and mental.

A steaming cup of joe containsvitamins B1, B2, B3, and B5,

along with the minerals potassium

and manganese, and numerous

antioxidants. Research has linked

drinking coffee to improved liver

health, including a lower risk ofliver cirrhosis. Some studies have

also linked coffee to blood sugar regulation, and to potentially

lowering one’s risk of developing type 2 diabetes.

According to research presented by the American Heart

Association, coffee may help improve the functionality of smallblood vessels, thereby potentially improving circulation and

contributing to a healthy heart.

The caffeine that coffee contains has been linked to improved

cognitive function and memory, as well as to elevated mood. It may


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also help to quicken your reaction time. Due to the way that caffeine

stimulates the nervous system, it may even boost your metabolism,

making it a worthwhile addition to a weight loss regimen.

Keep your coee healthy!

The best kind of coffee for your health—and the health of the

environment—is organic, fair-trade, bird-friendly coffee. However,

even a cup of high-quality, sustainable coffee can be ruined by

sugar and other additives, such as chemical-laden, non-dairy

creamers.

If you like your coffee sweetened, skip the sugar—it’s toxic to your

health!—and choose organic coconut crystals instead. In place of

that creamer slurry, choose organic, grass-fed cream or milk. If you

don’t consume dairy, organic almond milk makes a tasty substitute.

Secret # 8: Allow Yourself 5 Minutes of Quiet Time

Are you ever thinking so hard, juggling so many mental balls, that

you wonder how your internal communication system keeps from

exploding? We live in a culture where stress has violated even

what was once the quietest part of our lives: our sleep. We move

around like supercharged ants full of anger, anxiety, and tension,

all in an effort to be productive. However, this behavior is incrediblycounterproductive to productivity, and detrimental to our health. It

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is vital to your health and sanity to take ve minutes daily to be still

and quiet your mind.

The ancient practice of mental relaxation is one well worth

considering in this day and age. We have so much activity in our

minds that our bodies cannot handle it all. Mental toxicity brought

about by stress and emotions such as anger and negativity eats

away at us until we develop physical symptoms such as heart

disease, depression, panic attacks, and high blood pressure.

However, regularly practicing meditation may be the lifesaver

we need. Just a few minutes each day of meditation and quiet

reection is enough to restore the balance overturned by our

internal hyperactivity.

Easy meditation technique

Find a quiet and comfortable place alone, where you will not be

bothered. Close your eyes and mouth and breathe intentionally

through your nose. Focus

your attention inward, away

from the outside chaos. Once

you are aware of the stillness

within, you can focus on

breathing from your diaphragm

instead of your lungs.

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Keep your focus on slow and rhythmic breathing, and away from

any thoughts, past, present or future. Find the stillness inside of

you, it is there. If this is difcult, try repeating the sound “om” and

focusing on your breathing. Build up to 15 minutes daily as you get

better at this technique.

Secret # 9: Learn How to Chew Slowly It has already been noted that

Americans eat very fast. Do you

often rush through meals, giving

very little thought to what you are

eating? Do you chew your food,or swallow it in one big gulp? The

secret to getting the most out of

your meals—both health and avor-wise—is to slow down when

you eat and remember to chew your food, each bite, very well. No

rushing!

All the healthy food you can eat will have limited value if you

don’t chew it. The nineteenth century health guru Horace Fletcher

said, “Nature will castigate those who don’t masticate.” Chewing

is necessary to set off a chain reaction that is essential to proper

digestion and the breakdown of food. It also has some other health

benets.


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Digestion starts before we actually take a bite of food. It is

healthy to take some time to focus on the food before we put it

in our mouths. In today’s hurried society, this is often neglected.

Commonalities between cultures in the world who experience

longevity include the time that they take to prepare and eat a meal.

All elements of nourishing the body are extremely mindful.

How to eat mindfully

► Start by breathing in the aroma of your food, giving your

brain time to register it. This will trigger digestive juices,

hormones, and enzymes to start working.

► Once you take a bite, take the time to chew it completely.

Chewing slowly and methodically helps increase

saliva, which contains enzymes needed to break down

carbohydrates. Saliva also contains antibacterial properties.

► When we chew, we also decrease the surface area of the

food so that it is easier for the digestive juices to further

break it down. Only swallow when the food is completely

masticated.

Once the food begins to be broken down, the stomach starts to

produce hydrochloric acid and this, in turn, sends a message

farther down the digestive tract to get ready to work. Chewing also

helps the stomach send a “full” message to the brain so that you do

not overeat.


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Chewing is exerciseChewing is also excellent exercise for the jawbone, and helps to

encourage healthy circulation of blood to the area, which brings

nutrients and oxygen to the muscles and the brain. It is necessary

to relax while you eat, chewing will be easier this way. Sit down for

your meal—don’t stand—and don’t rush.

Try to avoid eating while in front of your computer or while driving.

Managing stress will also help the digestive juices do their job. After

you have nished eating, stay seated for 15 minutes—this aids

digestion. Focus on regular breathing and the sensation that you

are full and happy.

Aim for chewing each bite at least 20 times before you swallow—

your digestive tract will thank you!

Secret # 10: Get Outside

Getting outside in the fresh air and

sunshine has multiple benets. A

brisk 15-minute walk in the sunshine

increases circulation, oods your

body with oxygen, stimulates your

muscles, and gives you an energy-boosting hit of vitamin D.


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If you work indoors under articial light, it is imperative that you go

outside for at least 15 minutes each day. Try going for a brisk walk,

or take up a physically active outdoor hobby you enjoy.

There was once a time, not so long ago, that kids played outdoors

until they were forced to come in for dinner. Adults also spent far

more time outside, working around their homes and yards and

being physically active. Today, we live a more sedentary lifestyle,

and although technology is great, few people actually get outside

and interact with nature on a daily basis because of technological

advances such as computers and other personal devices.

Getting outside is a great way to relieve stress, and it also promotes

overall health and wellness. It does not take much: just 15 minutes

a day of natural light, fresh air, and movement can make a

remarkable difference to your physical and mental health. A recent

study found that a brisk walk could reduce the risk of heart disease

by as much as 50 percent. Time outside will help elevate your

mood, produce “feel-good” hormones, and loosen up stiff and tired

joints and muscles.

Try taking a brisk walk around the block in the morning to get your

day started, or squeeze one in at lunch. Your body will thank you.

Don’t let the rain or cold weather get you down—you still need the

fresh air. Dress appropriately, but still get outside!


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Secret # 11: Take the StairsDo you take the elevator because you are short on time, or

because you don’t feel like climbing stairs? We are living in an

age when easy seems to be our rst and most accepted choice.

After all, wouldn’t some people nd it strange if you took the stairs?

Perhaps, but it is worth it. To get more exercise into your day, takethe stairs over the elevator whenever you can.

According to a new study, doctors

who took the stairs in a six-oor

hospital instead of the elevator

actually saved 15 minutes a day.The doctors who participated in

the study climbed one ight of

stairs in 13 seconds, versus the 37

seconds it took others to get there in the elevator. So, this puts the

“no time” excuse to bed once and for all.

Stair-climbing is a vigorous physical activity that increases muscle

mass, improves cardiovascular tness, and helps reduce blood

pressure. There are practicality limits, of course. Obviously, if you

work in a building with 50 oors and your ofce is at the top, you

may want to just walk the rst few oors and take the elevator the

rest of the way.


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Be sure to wear comfortable and supportive shoes when you take

the stairs. Start slow and increase your speed as you gain strength.

Before long, you will be sailing up the stairs.

Secret # 12: Organic Tea

Tea was discovered in ancient China over 2,000 years ago, andwas originally called “Kia.” This honored warm brew has played a

unique role in cultures all over the world, serving as the focal point

in many special ceremonies and social customs. Tea has been a

focus in numerous cultural, technological, and historical uprisings,

and the center of many a legend. In short, tea has been virtually

intertwined with the story of mankind.

What is “real tea”?

Real tea is made from the

Camellia sinensis plant, which

is a native shrub in Chinaand India. Real tea contains

powerful antioxidants known

as avonoids. While the name

“tea” is used for a number

of different drinks, real teas

include green tea, white tea,oolong tea, black tea, and


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pu-erh tea. All of these teas come from the Camellia sinensis plant,

and have different tastes and medicinal properties.

Green tea is the least processed of all teas, and is made by simply

steaming the leaves. The potent antioxidants in green tea have

been linked to reducing clogs in arteries, decreasing the risk of

Parkinson’s and Alzheimer’s, decreasing the risk of stroke, lowering

cholesterol levels, and stunting the growth of certain cancers,

including breast, lung, pancreatic, bladder, and colorectal cancers.

The other real teas — white, oolong, black, and pu-erh — are all

made from aged or fermented leaves, but do contain a number

of medicinal properties. Research has found that these teas may

reduce cholesterol levels, ght off cancer, protect the lungs, and

reduce stroke risk, among other benets.

The imposters

Sweet tea, or iced tea, is a popular drink in the United States,

particularly in the South. Sweet tea starts with a “real” tea and

ends up as a glass of sugar with a little tea. Sweet tea, whether it

is sweetened with sugar or an articial sweetener, should not be

consumed with the intention of bettering one’s health.

Don’t let labels confuse you. Sweetened green tea in a bottle will

not provide nearly the same benets as a cup of freshly brewed,

organic, “real” green tea.


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Always buy organic tea to avoid consuming pesticides. The less

man has tampered with it, the better it is for your health.

Secret # 13: Walk

Run, run, as fast as you can...

Nope, not necessary. Most peopledon’t have a valid excuse for not

getting some form of exercise

each day. If you can walk, you can

move, and if you can walk, you can

probably walk briskly.

According to a study out of Lawrence Berkeley National Laboratory,

Life Science Division in Berkeley, California, walking at a rapid

pace may reduce the risk of diabetes, hypertension, and elevated

cholesterol as effectively as running. So, get out there and go for a

walk!

Start keeping track of your daily steps, and aim for 10,000. If you

wear a pedometer, this is easy to manage. Be sure to put on the

pedometer in the morning, and wear it until you go to bed. Keep a

log of your steps so that you can track your progress. Most people

are pretty surprised by how few steps they actually take each day.

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Here are some easy ways to increase the number ofsteps you take each day:

► Walk your dog, or your neighbor’s dog.

► Park further from the store entrance.

► Use the stairs instead of the elevator.

► Take a walk around the block daily.

► Do some yardwork.

► Walk to the store, library, or work if you can.

► Visit a local museum or art gallery.

Secret # 14: Beware of Sugar

Sugar is considered by many health experts to be pure poison. It is

a highly addictive substance that lurks in more foods than we can

ever imagine. Sugar, when consumed outside of whole, natural

foods, has a toxic effect on the human body that is cumulative.

That is, the more you eat, theworse things get for your health.

Unfortunately, many people

discover the devastating impact

that this nutrient-void substance

has on their health too late.


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It is worth noting, however, that many real, whole foods, such as

fruits and some vegetables, contain varying amounts of natural

sugars—which our bodies need in moderation. These foods are a

far cry from the rened, added sugars lurking in many processed

foods and drinks. While natural sugars are coupled with ber in real

foods, which balances their effects in the body, added sugars are

dangerous, indeed.

The health implications of sugar are well documented. Here are just

10 reasons why you should avoid added sugar at all costs:

■ Sugar suppresses the immune system.

■ Sugar elevates blood glucose.

■ Sugar disrupts mineral balance.

■ Sugar disrupts digestion.

■ Sugar causes tooth decay.

■ Sugar contributes to obesity.

■ Sugar can cause heart disease.

■ Sugar can cause food allergies.

■ Sugar can cause depression.

■ Sugar increases the risk of certain cancers.


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The many names of sugar One of the major problems with sugar is that it has a large number

of pseudonyms. Take the time to look at some of the items you

have in your cupboard, and at the packaged foods on the shelves

when you go to the store—and watch for the names listed below.

It is in your best interest to avoid (or at least seriously limit) any

products with the following ingredients. Sugar is not just the white

stuff in the bag—all of these ingredients are sugar, and have the

same effect on the body.

■ Barley malt

■ Corn syrup solids

■ Beet sugar

■ Date sugar

■ Fruit juice concentrate

■ Invert sugar

■ Brown sugar

■ Dextran

■ Glucose


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Here are some more names… ■ Buttered syrup

■ Dextrose

■ Glucose solids

■ Malt syrup

■ Cane-juice crystals

■ Diastase

■ Golden sugar

■ Maltodextrin

And some more…

■ Cane sugar

■ Diastatic malt

■ Golden syrup

■ Maltose

■ Carmel

■ Ethyl maltol

■ Grape sugar

■ Mannitol

■ Carob syrup

■ Fructose

■ High fructose corn syrup

■ Molasses

■ Raw sugar


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■ Reners sugar

■ Sorbitol

■ Sorghum syrup

And yet, still some more…

■ Sucrose

■ Turbinado sugar

■ Yellow sugar

Action Plan: Make a list of all of the foods that you currently

consume that contain one or more of these ingredients. This will

help you gain a better understanding of just how much sugar hides

in unsuspecting places.

Secret # 15: Ditch Fluoride

We all have to brush our teeth,

this is true. Yet, many still brushtheir teeth with toothpaste that

contains one of the most toxic

substances on earth: uoride. It

can greatly benet your health

to nd a way to keep your teeth

clean without using uoride.


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The Material Data Sheets label sodium uoride as toxic if inhaled,

ingested, or put on skin. The data sheet goes on to warn people

handling uoride to use safety glasses and gloves. In addition,

uorides are considered more toxic than lead, and only slightly less

toxic than arsenic. Fluoride, used in many popular dental products,

enters your body when you brush your teeth.

Poison control receives thousands of calls from people with

concerns about excessive uoride consumption from such products

as toothpaste, vitamins, and mouthwash. Fluoride poisons the

body, and can even be fatal.

Other optionsThere are many safe alternatives to uoride toothpaste that are

equally effective. You can purchase commercial brands that do not

contain uoride—an organic option from a brand you trust is a great

choice. You can also make up a batch of your own homemade

toothpaste—it’s easy to do, and it will save you some money.

Simply mix two-thirds of a cup of baking soda, one teaspoon of sea

salt, 15 drops of peppermint essential oil, and enough ltered water

to get the right consistency. This mixture will leave your teeth clean

and your mouth fresh.

http://www.thealternativedaily.com/home-remedy-peppermint-oil-essential/http://www.thealternativedaily.com/home-remedy-peppermint-oil-essential/http://www.thealternativedaily.com/home-remedy-peppermint-oil-essential/


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Secret # 16: Switch Your Salt Real and natural salt is as essential to life as water—without it we

would die. Salt has been so valuable throughout history that it was

even used as currency in Rome and traded by explorers throughout

Europe and Africa for gold. However, it is essential to choose the

right salt. The healthiest choice is to give up rened salt and makethe switch to natural Himalayan salt.

Unrened, natural salt is vital to a number of biological functions,

such as:

► Exporting nutrients to and from cells ► Keeping blood pressure stable

► Increasing brain cells that regulate long-term planning and

creative thinking

► Assisting the brain in communicating with the muscles

Himalayan salt is pure andhand-mined from the Himalayan

Mountains. This salt, known as

“white gold,” contains 84 elements

found in the human body. It

is useful in regulating water

throughout the body, promoting

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healthy pH balance in cells, supporting respiratory health,

promoting bone strength, supporting healthy sleep, promoting

vascular health, and regulating blood pressure.

Himalayan salt contains no environmental pollutants and will not

contribute to high blood pressure like table salt may.

Watch for rened salt in processed, boxed, bagged, or canned

foods. Eating whole foods as much as possible will cut down on

your rened salt intake.

Secret # 17: Journal

Journaling is quite therapeutic, and deserves a respectable place

amongst other healthy endeavors such as exercising and eating

well. Try to take time each day to reect using a journal.

Once you get in the habit of journaling, just like the habit of eating

right and exercising, it will become more natural. It only takes a fewminutes a day to record how you feel, and according to research, it

is time well spent.

There is increasing evidence to support the fact that journaling

has a positive impact on both physical and mental health. James

Pennebaker, a psychologist and researcher, notes that journalingon a regular basis may strengthen immune cells, known as

T-lymphocytes.


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Pennebaker believes

that writing about

stressful times and

events can help us

deal with reality better

and reduce the impact

that the stress has on

our health. After all,

that stress has to go

somewhere, right? Holding in stress and pain is like not sweating—

it can be disastrous. Additional research demonstrates that

journaling may decrease symptoms of some chronic conditions,

including rheumatoid arthritis and asthma.

How well do you know yourself? Journaling helps you get in touch

with who you truly are. You may be very surprised to meet yourself

in the words that you write. It can also be a great deal of fun. Learn

what makes you happy, sad, angry, and lonely.

Writing thoughts down also helps you to understand situations that

are difcult or need addressing in your life. When you journal, you

will be amazed at all of the rational, well-thought-out solutions that

you have to issues that formerly confused you. You may even go

back later on to read some of your entries and say: “Did I really

write that?”


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Journaling is also an excellent way to resolve conict. Writing about

a particular conict and thinking about solutions is a great way to

see the issue clearly and arrive at a meaningful and appropriate

solution.

How to journal

First and foremost, don’t be a slave to grammar. Nothing slows the

creative process more than worrying about serial commas or verb

tenses. Just let it ow. Whether you choose to write with a pen

or keep an electronic journal, don’t ponder over how your writing

sounds or looks—just write.

Writing quickly is imperative, as it frees up your brain from the

“shoulds” and “musts.” Remember, no one is going to look at your

journal unless you let them. It is yours, so don’t be hard on yourself.

There are no set rules when it comes to journaling. You can pick a

theme, a word, a thought, a season—whatever you are feeling at

the moment. Don’t make it rigid. Find a quiet place where you will

not be interrupted. Many people journal before going to bed or upon

rising in the morning.

Some people nd it benecial to keep a journal by their bedside

and jot down thoughts as they arise during the night. This may

be benecial to people who struggle with sleep due to stress.


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Releasing stressful thoughts may free the body for sounder sleep.

Try journaling for about twenty minutes, but don’t cut yourself off if

you are on a roll. Write what you want, when you want.

Secret # 18: Deep Breathing

Most of us take our breathing for granted; it just happens all daylong, all night long. However, because of this, we often breathe

in a shallow way. Deep breathing is a way to expand the lungs

and the diaphragm so that we can increase oxygen to tissues.

The act of deep breathing is relaxing, and provides a massage to

the lymphatic system. Set aside ve minutes each day to practice

focused, deep breathing.

Deep breathing is an

excellent way to deal with

anxiety and stress without

having to take medication.

Deep breathing stimulatesthe parasympathetic nervous

system, slows down the heart

rate, and causes the whole

body to relax. When we take

in more oxygen, our bodies

are better able to get rid oftoxins.

http://www.thealternativedaily.com/is-your-breathing-actually-hurting-you-11-ways-belly-breathing-can-help/http://www.thealternativedaily.com/is-your-breathing-actually-hurting-you-11-ways-belly-breathing-can-help/http://www.thealternativedaily.com/is-your-breathing-actually-hurting-you-11-ways-belly-breathing-can-help/


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How to breathe deeply Be sure that you are in an upright position. Place you hand an inch

away from your belly button. Take a deep breathe in through your

nose and allow your abdomen to expand. Release the air slowly

through pursed lips. You should feel a burst of energy pulsing

through your body.

Secret # 19: Moving Water

There is something

incredibly soothing about

the sound of water. Thesound of a stream trickling

over rocks or waves lapping

against the shore has a

deeply calming effect.

Take the time to make or

purchase a fountain, and install it either indoors or outdoors, athome or in your ofce—wherever you spend the most time.

A water feature can have a positive impact on health. Water has

been used through the ages for relaxation, and is considered to be

incredibly therapeutic. Placing a water feature somewhere where

you will hear it can help lower blood pressure, enhance your mood,relieve stress, and create a peaceful atmosphere.


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Take time every day to stop and listen to the sound of the moving

water. Performing your deep breathing exercises near a water

feature can be especially soothing.

Secret # 20: Know When You Are Full

Your stomach can hold, on average, 17 cups of foodstuffs.However, the feeling of being full does not come when that 17-

cup limit has been reached. It occurs when your brain reacts

to chemicals released when you eat or drink. It takes about 20

minutes for these chemicals to register.

After a meal, these chemicals stayelevated for about three to ve hours,

which keeps you feeling full. Once the

chemical levels drop, you start to get

hungry again. It is imperative to health

and weight management to recognize

when you are full. If you don’t feel full immediately after eating, justwait a little while and the chemicals will kick in.

Because we eat so fast most of the time, we often overeat. By

eating too fast, we do not give our brains enough time to register

what is going on. Don’t be in a rush to nish your meal. Along with

helping your brain to keep up with your body, chewing slowly willalso help with digestion.


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Get in touch with your body and how it feels at different times.

Pay attention to how your stomach feels when you are hungry,

versus what it feels like after you drink a glass of water. The empty

stomach feeling will go away after you drink the water. As you

are eating, listen to your body. The empty feeling in your stomach

should start to dissipate as you eat.

Once you notice a full feeling, stop eating, no matter how much

food is left on your plate. You should feel energetic and light, not

heavy and uncomfortable, after you eat. Take the time to sit and

relax for a while before deciding if you really want to eat more.

Tips to help you stay full ► Drink a big glass of water about 10 minutes before each

meal. This will encourage your brain to think that you are full

sooner.

► Focus on the taste of the food, and thoughts of fueling your

body, while you are eating.

► Once you feel full, remove the food from your plate. You can

always make a new meal later with the leftovers!

► If you feel the need to continue eating, drink a nice cup of

herbal tea rst. Then, reassess if you are still hungry.

► It is possible that you may feel food cravings that are mental,

not physical. Try not to eat again until you sense the empty

feeling.


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Secret # 21: Avoid MSG A avor enhancer derived and

processed from seaweed, monosodium

glutamate, aka MSG, was originally

associated with take-out Chinese

foods. Today, it is a prevalent ingredientin a wide variety of processed foods,

such as salad dressings, avored

chips, gravies, and many sandwich

meats, to name only a few.

MSG is linked to numerous side effects, including skin rashes,numbness, nausea, heart palpitations, migraines, and seizures.

Become aware of the dangers of MSG, and try to avoid it at all

costs.

In his book Excitotoxins: The Taste that Kills, Dr. Russell Blaylock

classies MSG as an excitotoxin that stimulates the cells to thepoint of damage or death, potentially triggering or worsening

conditions such as Alzheimer’s disease, Parkinson’s disease, and

learning disabilities.

MSG can be found in numerous canned, frozen, processed, and

fast foods, among others. It also hides under many names and


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clever packaging techniques. A label that states “no MSG added”

does not mean that the ingredients used to create the dish do

not contain MSG, just that no additional quantity was used in the

recipe—so be sure to check your ingredient labels.

Also be on the lookout for the following additives, which always

contain MSG: textured protein, autolyzed yeast, hydrolyzed protein,

plant protein, oat our and vegetable protein, sodium and calcium

caseinate, and yeast extract. It is also sometimes hidden within

“natural avors,” and is naturally present in soymilk.

Avoiding processed foods entirely, and sticking to real, whole foods,

is one great way to steer clear of MSG.

Secret # 22: Don’t Be Afraid of Poop

While you may not be in the habit of checking what comes out

of your bottom, it is a good idea to sneak a peek from time to

time. Obviously, if you have a difcult time using the bathroom orexperience serious bouts of diarrhea, something is amiss with your

gut. However, even if you’re not having serious digestive trouble,

the color, smell, and shape of your stool can provide an insight into

your health, so it pays to be informed.


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As gross as it may seem, take a peek at your stool from time to

time and learn that “what comes out” can give you a clue about the

state of your health.

Color: Stool color is often a reection of what we eat. There is a

wide variance in brown shades that are all considered normal. The

normal production of bile keeps stool within the brown range. Black

or yellow stool may indicate a problem. Black stool may be a sign

of intestinal or stomach bleeding, while bright red stool may mean

that there is blood coming from the anus, rectum, or large intestine.

Some foods and iron supplements can cause a stool to appear

black, as well.

Green stool may indicate diarrhea, or just a sign of a high amount

of greens in your diet. Yellow or pale white stool may indicate a

problem with bile ow, and can be a foreteller of such serious

conditions as cancer of the bile ducts, pancreatic cancer, or

hepatitis.

Smell: The smell of poop is rarely pleasant. However, when the

odor changes or becomes excessively foul, it could be a warning.

Because stool is comprised of undigested food parts, dead cells,

bacteria, and mucus, we cannot expect it to smell great. Foul-

smelling poop may result from taking certain medications, or from

food that has been stuck in the colon for a long time. If the odor of

your stool changes dramatically, it is a good idea to consult a health

practitioner.


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Shape: Pencil-thin stool can be

the result of an obstruction in

the lower part of the colon. It can

also be the sign of colon cancer.

If stool is very soft, it may be an

indication of serious conditions

such as pancreatitis, which

blocks the body from absorbing

fat. A healthy stool is “S” shaped and well-formed, but not too hard.

The stool should ideally enter the water without a heavy splash.

Diarrhea: Diarrhea that lasts a while could be an indication of a

more serious problem. While it is normal for the body to get rid of

toxins when we are sick, diarrhea that lasts for a month or more

may be a sign of a chronic condition such as Crohn’s disease.

Constipation: Constipation is a major sign of low bacterial count.

In the United States, constipation is one of the most common

gastrointestinal complaints. More than four million Americans have

frequent constipation. Those reporting constipation most often are

women and adults aged 65 and older.

However, many never seek help from their health-care provider,

choosing instead to manage the constipation with over-the-counter

laxatives, which is certainly not the healthiest option, and can make

matters worse.


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Constipation occurs when the colon absorbs too little water, or

when the colon’s muscle contractions are slow or sluggish, causing

the stool to move through the colon too slowly. As a result, stools

can become hard and dry.

Stress and hormonal imbalances are two common causes of

constipation, as well as the following:

■ Inadequate ber in the diet

■ Lack of physical activity (especially in the elderly)

■ Medications

■ Dairy products

■ Irritable bowel syndrome

■ Changes in life or routine, such as pregnancy, aging, and

travel

■ Abuse of laxatives

■ Ignoring the urge to have a bowel movement

■ Dehydration

■ Hemorrhoids, and other anal and colon problems

Better hydration, stress management, exercise, and dietary

considerations are often necessary to resolve the issue of

constipation.

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Secret # 23: More Fiber Fiber, found in many plant

foods, is crucial to your health.

Although we cannot digest ber,

it is a critical part of a healthy

diet. Fiber adds bulk to yourdiet, which helps you feel full,

prevents constipation, and

helps move food and waste through the intestines. Fiber is also

important in the regulation of cholesterol. One important secret to

good health is to become more aware of good sources of ber, and

to eat more of them.

There are two types of ber found in food: soluble and insoluble.

During digestion, soluble ber mixes with digestive juices to create

a gel-like substance. This substance helps to keep your blood

sugar and cholesterol in check. Great sources of soluble ber

include beans, seeds, lentils, oats, raw nuts, peas, and certainother fruits and vegetables.

Insoluble ber is what keeps you feeling full. It provides bulk to the

diet, and passes through the intestines unchanged. Many fruits

and vegetables, such as cabbage, apples, peas, corn, grapes,

bell peppers, and onions, contain insoluble ber—and it’s oftenconcentrated in the peel or outer layers.


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It is recommended that women consume at least 25 grams of

ber each day, and men should aim for 38 grams each day. You

can do this by eating more ber-rich foods such as beans, peas,

vegetables, fruits, and raw nuts. If you have not been consuming

much ber, increase your intake slowly over time to avoid cramping

and excessive gas. Also, be sure to consume plenty of pure water.

Secret # 24: Butter Is Best

Trans fatty acids, or trans fats as they are more commonly known,

are “fake” fats that clog arteries, increase the levels of low density

lipoproteins (LDL, aka the “bad” cholesterol), and decrease the

levels of high density lipoproteins (HDL, the “good” cholesterol) inthe blood. These deadly fat imposters are formed when vegetable

oils harden to create shortening or margarine.


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For the sake of your health, butter truly is best. The rst part of this

secret is to stop using butter spreads or anything that claims to be

butter that is not. The second part is to switch to organic, grass-fed

butter.

Both grass-fed and grain-fed butter are rich in healthy saturated

fat (two-thirds) and monounsaturated fat (one-third). Cows that

graze on organic pasture produce milk fat with equal parts omega

6 and omega 3. Conversely, grain-fed cows produce butter that

is heavy in omega 6. If you consume quite a bit of butter, the

difference matters. Too much omega-6 in the body has been linked

to inammation.

Also, if you are consuming butter from an animal that has been

raised on organic pasture, it is free of chemicals. Most people will

nd that grass-fed, organic butter tastes better than any other kind

of butter. If possible, locate a local farmer who makes their own

organic, grass-fed butter.


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Secret # 25: Ditch Articial Sweeteners

Nothing articial belongs

in the human body. If

you were, like millions of

others, misled to think

that making the switchfrom rened sugar to

articial sweeteners

was a good choice, it is

time to learn the truth.

There is nothing good in

articial sweeteners and they could, in fact, cause a great deal ofhealth damage. It’s time to get rid of all of your articial sweeteners,

and look to completely natural sources to sweeten your food and

beverages.

Some people think that they are doing themselves a favor

when they switch from sugar and high fructose corn syrup toarticial sweeteners such as aspartame. However, aspartame

is considered by some health experts to be one of the most

dangerous substances on the planet. It hides in products known as

NutraSweet, Equal, Equal-Measure, and Spoonful, and it accounts

for up to 75 percent of all adverse food reactions, including seizures

and even death.

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Headaches, dizziness, memory loss, joint pain, insomnia, irritability,

dementia, and hearing loss are just a few of the other reported side

effects of this extremely dangerous chemical. Switching from sugar

to this articial nightmare is nothing short of going from the frying

pan into the re.

Get your sweetness from nature instead

Coconut sap could possibly be the best-kept secret when it comes

to natural sweeteners. It comes directly from the coconut palm,

is nutrient-rich, and contains 17 amino acids. High in B-vitamins,

vitamin C, and potassium, coconut sap is a wonderfully sweet

nectar. Once a coconut tree is tapped, it provides life-giving coconutsap for twenty years. Coconut sap is sweet right from the tree, and

requires no extensive processing. Coconut crystals, made from sap

are the perfect compliment to teas and healthy, homemade baked

goods.

With a low glycemic index of 35, organic coconut sap does notcause a spike in blood sugar, and is unrened, GMO-free, gluten-

free, and loaded with live enzymes. May we introduce to you the

perfect natural sweetener: organic coconut crystals!


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Secret # 26: StretchStretching is common before and after a workout, but also has its

place as part of a daily routine. Stretching when you get out of bed,

when you stand up, and periodically throughout your day has great

physical and mental health benets. Make a conscious effort to

stretch at least two or three times a day, and even more if you havedesk job.

Stretching improves

exibility by moving joints

through a complete range

of motion. If we don’t askour joints to move, they

will become stiff and sore.

Stretching keeps muscles

responsive and improves

your physical performance. Stretching breaks down chemical cross-

bridges where two proteins create tension in the muscle. Stretchingencourages this cross-bridge to break, and releases the tension

and stiffness.

When we don’t use muscles, especially those in our legs, they

have less blood supply. When circulation decreases, toxins can

accumulate. When you stretch, you compress the muscle and raise


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the blood pressure in the veins, encouraging toxin removal. Fresh

blood oods the muscle and brings nutrients and proteins with it.

This provides a greater sense of overall well-being.

We should not overlook the fact that stretching reduces anxiety and

tension. When you stretch slowly, blood pressure and breathing

rate decrease. Stretching and releasing helps relieve tension in

your body and calms your brain.

Stretching on a regular basis helps you get in tune with your body

while helping protect you from injuries and making everyday tasks

easier.

For a good pick-me-up stretch, stand in a doorway, facing forward.

Keep your feet a few inches apart and hang onto the sides of the

door frame with your ngers. Move your chest forward until you feel

the stretch in your sides and back. Hold this for 30 seconds and

repeat as necessary.

Secret # 27: Say “No” to Fast Food

Millions of dollars are spent each year on researching new and

exciting ways to combine foods to make them more addictive

than ever. Certain combinations of fat, sugar, and salt, along with

articial avors and alluring packaging are used to create foods thatare highly attractive and addictive.


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These unique

ingredient

combinations signal

the brain that we

need more, and

encourage us to

overeat. Americans

spend almost 50

percent of their food

budget on fast food,

or in restaurants where this food combination method is heavily

used. Fast food is designed to entice and induce “craveability.”

This, after all, drives business. However, sadly, it also destroys

health. It really is best to just say no to fast food.

Many fast-food eateries have been touting their so-called healthier

options after promising to make nutritional improvements in the

food they serve, but unfortunately, they’ve failed to come through.

While they have increased the use of the term “healthy” on their

menus, simply labeling food as such doesn’t make it so.

A study published in the American Journal of Preventive Medicine

found that over the last decade or so, while the use of the word

“healthy” increased by 86 percent, the nutritional quality of fast food

meals improved just three percent between 1997 and 2010.

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There were eight chains analyzed during this research: McDonald’s,

Burger King, Wendy’s, Taco Bell, Kentucky Fried Chicken (KFC),

Arby’s, Jack in the Box, and Dairy Queen.

The only thing these establishments are improving is their

marketing strategy, designed to fool the American public into

thinking they’re actually eating something that is good for them. The

study did highlight the fact that, “some chains have made positive

changes.” This included the decision by McDonald’s to add apple

slices to its Happy Meals.

Of course, the apples used by McDonald’s are not organic—and

guess which fruit tops the “Dirty Dozen” list of foods that contain

the most contaminants? Apples. According to the Environmental

Working Group’s latest report, 98 percent of apples contained

pesticides, with 93 percent containing two or more of these harmful

toxins.

While many people turn to fast food because it’s considered cheap

and lling, it may not be such a bargain when it ultimately leads to a

host of health problems, and potentially massive medical bills.


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Fast food and trans fat Many fast foods contain trans fat, one of the worst things that

you can put into your body. These fats should be avoided like the

plague, as they may lead to a host of health problems, including:

■ Coronary heart disease

■ Stroke

■ Diabetes

■ Cancer

■ Obesity

■ Infertility

■ Premature aging

... And that’s just the short list!

Consider that KFC’s pot pie contains 14 grams of trans fat, and

Burger King’s hash browns contain 13 grams. Jack in the Box offers

bacon potato cheddar wedges that contain 12 grams, while a large

order of McDonald’s fries contains 8 grams of trans fat.

The only way these fast-food chains will stop serving such

unhealthy meals is if consumers stop purchasing them and demand

something better!

When you think about the damage that fast foods are doing to your

body, it seems silly to spend any money at these places at all.


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Secret # 28: Eat Live FoodsRaw foods are considered to be the most “alive” foods you can

eat. Once a food is cooked or processed, it tends to lose a great

deal of its nutrient value. Processed foods are often heated to very

high temperatures, and then articial ingredients are added. This

leaves you with nothing short of a chemical imposter to real food.Including some live foods in your diet ensures that you are getting

the vitamins and minerals that your body needs for energy. Always

include some live foods with every meal and snack.

For some reason, eating food that

has been completely denatured isan acceptable practice in America.

Living foods, also known as raw

foods, have been sustaining

people all over the world since

the beginning of time. In those

areas of the world where a dietconsisting of whole foods, and a

large amount of live foods, is eaten,

lifestyle illnesses such as those that we see in America are all but

nonexistent. In fact, the Inuit people do not even have a name for

heart disease in their language, yet it is the number one killer in the

United States.


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If the bulk of your diet comes from a box, bag, or can, it is time

for you to consider that you are not fueling your body in the way it

needs to be fueled. True energy comes from raw foods that have

not been tampered with. This includes fruits, vegetables, nuts,

seeds, freshly-squeezed fruit or vegetable juice, and fermented

foods such as ker, sauerkraut, and kimchi.

Secret # 29: Know Your Nuts

Squirrels truly do know best: nuts are a great addition to a healthy

diet. While you may have heard a lot about nuts, you might wonder

if there is a difference between roasted nuts and raw nuts.

Why raw nuts are so good for us

Raw nuts are a nutritious part of any snack or meal. They are high

in protein, and high in heart-healthy fats and ber. In addition,

raw nuts have essential nutrients such as B-vitamins, vitamin

E, potassium, magnesium, iron, and zinc, as well as sterols andantioxidants.

There are many kinds of nuts, and each has its own health-

promoting properties. For instance, Brazil nuts provide high

quantities of selenium, and almonds are an excellent source of

calcium.


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Walnuts are a super-rich source of omega-3 fatty acids. Studies

show that just one small handful of nuts provides protection against

heart disease that is similar to cholesterol-lowering drugs.

It has also been found that nuts can protect against diabetes and

insulin sensitivity. Because nuts are a concentrated source of

protein, ber, and healthy fats, they digest slowly and are lling.

This helps with healthy weight maintenance.

Dangers of roasted nuts

Roasted nuts are obviously further from their natural state than raw

nuts. They have been processed, and as a general rule, processed

foods are less healthy than raw foods.

When nuts are exposed to high heat during the roasting process,

the fat content may break down causing free radicals. Free radicals

damage cells and DNA.

In addition, roasting may cause acrylamides to form. Acrylamides

are dangerous; they form when nuts, which contain the amino

acid asparagine, are heated to high temperatures. Acrylamides

have been linked to cancer in laboratory animal studies, and

may increase cancer risk in humans. Roasted nuts, in particular

almonds, tend to have high levels of acrylamides.

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Roasted nuts also tend to be lower in magnesium, iron, and

phosphorus than raw nuts. It is equally important to note the oil that

nuts are often roasted in. This may be canola or soybean, both of

which are often genetically modied.

If you really love the taste of roasted nuts but don’t want the

acrylamides, consider roasting them at home. To retain the

maximum amount of health benets, use organic coconut oil and

Himalayan salt, and roast at a temperature lower than 170 degrees

Fahrenheit. They will take a long time to cook, but are extremely

delicious when done.

Soaking raw nutsIt is important to say a word about soaking raw nuts. Many raw food

recipes call for soaked nuts, and there are advantages to doing so.

Raw nuts, especially walnuts and almonds, taste better after they

have been soaked, and are also easier to digest. Phytic acid, which

inhibits the digestion of vital nutrients, is reduced when you soak

nuts. In addition, enzyme activity is elevated, because enzyme

inhibitors are neutralized

during the soaking process.

Soaking removes the dust,

residue and tannins from the

nut shell, as well.


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Depending on the nut, they can be soaked in ltered water for as

little as twenty minutes or as long as overnight in the fridge. Be sure

to rinse the nuts after soaking.

The bottom line

We choose raw nuts for three reasons: they taste great,

they contain no damaging free radicals, and they are free of

acrylamides. If you consume raw nuts, consider soaking them rst.

Secret # 30: Beware of These Ingredients

Do you sometimes turn a package over to read the ingredients andsee what looks like a foreign language? Learn how to recognize

just a few of the potentially dangerous ingredients that are lurking in

your food. It’s in your best interest not to eat food that contains any

of the following ingredients and additives.

When reading the ingredient lists of packaged, canned, and frozenfoods, many unpronounceable words, chemical compounds, and

abbreviations can be found. Most of us do not have time to Google

each unknown ingredient while in the middle of a busy grocery

aisle.


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As a general rule, if you cannot pronounce an ingredient, it is best

to steer clear. Real, whole, healthy foods will usually have no more

than ve ingredients on the label. Knowledge is power, and the

more you know about the scary ingredients hiding within some of

our most common food items the better.

Carrageenan: Carrageenan is a thickening agent extracted

from red seaweed. It is used as a fat substitute in many food

products, including processed meats, as well as cosmetics and

pharmaceuticals.

In its processed form, manufactured via alkali chemical solvents, it

can be hazardous to health. Some studies have linked carrageenan

to gastrointestinal disturbances including inammatory bowel

syndrome (IBS), intestinal ulcers, and colorectal problems.

Brominated vegetable oil (BVO): An emulsier derived from

corn or soy (usually genetically modied) combined with bromine,

BVO is used in many citrus-avored sodas. It also doubles as an

industrial ame retardant. Banned from food use across Europe

and in Japan, BVO has been linked to skin lesions, nerve disorders,

and memory loss.

Animal studies have found that BVO may lead to behavioral and

reproductive problems when consumed in large doses. Additionally,

bromine is an endocrine disruptor and inhibits the body’s ability to

retain iodine, which is essential for tissue health.


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Hydrogenated vegetable oil: Hydrogenated, and partially

hydrogenated, oils are fancy labels for trans fats. Trans fats appear

in many fried, fast, and processed snack foods, as well as some

breakfast cereals and baked goods.

These oils are created by applying pressure and hydrogen to

vegetable oils to create a semi-solid fat. Dieticians largely agree

that there is no safe level of trans fats, and that they should be

avoided entirely. Consuming them has been linked to heart disease,

obesity, and multi-infarct dementia.

Butylated hydroxytoluene (BHT): A

preservative used in some breakfast

cereals, as well as a variety of other

foods and cosmetics, BHT is also

used in jet fuel, petroleum products,

and embalming uid. A National

Toxicology Program report published

in 2005 states that BHT is, “reasonably

anticipated to be a human carcinogen.”

BHT may also lead to liver damage, and harm aquatic organisms,

according to the Material Safety Data Sheet (MSDS). The MSDS

also bluntly states that this chemical compound should not be

allowed to enter the environment.

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Guar gum: Guar gum is a processed form of guar seed extract.

It is used as a thickening agent in many foods, including gluten-

free foods and pharmaceutical bases. In large doses, guar gum

has been linked to digestive blockages and other disturbances in

digestive function.

According to a 2002 study published in the International Journal of

Cancer , individuals who consume guar gum as a main source of

ber have a greater risk of developing colon cancer.

Caseinate: Caseinate is not to be confused with casein, a

protein which naturally occurs in dairy products. Caseinate is the

processed byproduct of casein, found in many commercial protein

shakes and other protein supplements. To manufacture caseinate,

the casein from skimmed milk is treated with calcium hydroxide and

sodium hydroxide, which are chemical alkalies.

Chemical alkalies inhibit the body’s ability to absorb nutrients.

Caseinate is processed at a high temperature, near boiling, which

essentially changes the protein into an ultra-thermolyzed protein,

and creates MSG in the process. Caseinate has been linked to

indigestion, allergies, and heartburn, as well as an increased risk of

colon cancer.


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High fructose corn syrup: Contrary to popular belief, high fructose

corn syrup is not the same as sugar. It is derived from corn (usually

genetically modied), and because of its chemical structure, it is

more rapidly absorbed into the bloodstream. High fructose corn

syrup has been linked to heart disease, diabetes, and tissue

damage. It may also contain levels of mercury, due to the way in

which it is manufactured.

Propylene glycol alginate: A thickener, stabilizer, and emulsier

used in a number of processed foods, propylene glycol alginate

doubles as an industrial chemical found in de-icer and antifreeze

products.

Remember, when choosing your ingredients, stick to what you can

pronounce. If it sounds suspicious and you don’t have time to look it

up, trust your instincts and stay away.

Secret # 31: Don’t Get So Wound Up

Do you wake up tired in the morning, unable to function without

your cup or two of coffee? Do you crave high-carb snacks and often

fall asleep mid-afternoon? Do you nd it hard to fall asleep at night

because you’re wired and unable to rest? Wrapped tighter than a

ball of twine, many people nd themselves unable to slow down

long enough to give their bodies adequate rest. Sound familiar?


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Stress and adrenal healthThe human body is not built to deal with the continuous stressors

we encounter in modern life. Chronic stress puts a tremendous

strain on the adrenal glands.

The tiny adrenal glands produce a

hormonal cascade during a ght-

or-ight situation. This means

that if you are being chased by

a wild animal, your adrenals will

kick in to help manage the life-

threatening stress.

The adrenal glands respond to stress by rel

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