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HEART HEALTHY : LONGEVITY EATING TIPS

Every dietary decision you make will extend your life or shorten it.

Basic principles to live by:

1.  If you cant pick it or shoot it-don't eat it.

2.  Don't eat anything with a label on it.

3.  Avoid inflammatory foods.

4.  Eat fresh, organic, locally grown fruits and vegetables and grass fed, organic hormone free animal proteins when possible.

5.  Eat at least 25% raw.

6.  Avoid all artificial sweeteners all the time.

7.  Important supplements to take.

8.  Top 10 fruits and vegetables to eat.

9.  Healthy fats.

1.  If you cant pick it or shoot it don't eat it.

This refers to selecting and eating non-processed foods. For example- fruits, vegetables, nuts, seeds, beans(except soy beans), healthy dairy and good sources of animal proteins. It is how the hunters and gatherers ate. Any time you grocery shop-ask your self the question. Can you pick an apple? yes

Can you pick a piece of bread off a tree? no

Can you pick a pumpkin seed from a plant? yes

Can you pick a piece of pumpkin pie? no

Can you shoot a cow to get prime rib steak? yes

Can you shoot a cow or pig to get a hot dog,sausage, processed lunch meat? no

Can you shoot a fish? yes

Can you shoot a fish stick? no

2.  Don't eat anything with a label on it.

Fresh fruits, vegetables, nuts and seeds don't have a label. Fruit Loops does. Always stick to the perimeter of the grocery store when shopping, where you will find fresh produce, organic dairy products and fresh lean meats and fish and organic, free range eggs. The interior isles have all highly processed labeled foods. Try not to eat out of a box whenever possible.

3.  Avoid inflammatory foods.

All processed refined carbohydrates are inflammatory. Think the white foods- bread, flour, cereal, pasta, cookies, sugar, and white rice.

Wheat and wheat products containing gluten( oats, barley, rye), are all inflammatory. Wheat has been genetically modified so much that our bodies don't recognize it as a food and we don't have the necessary enzymes needed to digest it when we eat it. The body sees it as a completely foreign substance and sets up an inflammatory reaction to it causing all kinds of problems to our organs,joints,thyroid etc. Wheat and gluten containing foods should be limited by everyone and completely avoided by people with celiac disease or detected or suspected sensitivities. Many autoimmune diseases are made worse by ingesting gluten.

Also avoid trans fats found in processed foods, snack foods, fried foods, french fries, margarine ans shortening. Anything labeled hydrogenated or partially hydrogenated oils should be avoided. They are highly inflammatory.

Corn oil and canola oil should be avoided as they are highly genetically modified and high in omega 6 fatty acids.

4.  Eat fresh organic, locally grown fruits and vegetables whenever possible.

The pesticides used as well as the genetically modified foods in the grocery store are very inflammatory and less nutritious.

12 most contaminated foods(buy organic whenever possible)

Apples                         Peaches

Bell Peppers                 Pears

Celery                          Potatoes

Cherries                       Red Raspberries

Imported Grapes           Spinach

Nectarines                   Strawberies

12 least contaminated foods

Asparagus                    Kiwi

Avacados                     Mangos

Bananas                      Onions

Broccoli                       Papaya

Cauliflower                   Pineapples

Corn(sweet)                 Peas(sweet)

Try to buy grass fed beef and organic sources of meat whenever possible.They are fed a much healthier diet, are not loaded up with antibiotics and growth hormones and have higher levels of healthy omega 3 fats instead of omega 6 fats which are inflammatory.Free range, organic eggs are also a much healthier choice.

5.  Eat at least 25% raw foods.

The majority of fruits and vegetables retain many more nutrients when eaten raw. Cooking them changes their nutritious level. Also, raw foods generally have more fiber that has been shown to decrease blood cholesterol level,normalize blood sugar,increase bile flow,reduce toxins from bacteria in the intestines,and increase the speed of elimination of bowel contents, and satisfying a person's appetite helping in weight loss and maintenance.They also contain more enzymes that aid in digestion and energy production in the body.

6.  Avoid all artificial sweeteners all the time.

Besides causing cancer and acting as nervous system aggrevators,study after study shows they do not help in weight loss,healthy weight management or to stabilize blood sugar in diabetics. When your body ingests the artificial sweeteners-it thinks it was fed something sweet and has the same insulin reaction as if it was fed pure sugar. It also sets up a physiological desire for actual sugar increasing your desire and consumption of carbohydrates and sugar throughout the day.

Healthier options include honey, pure maple syrup, organic cane sugar and agave syrup in small amounts.  For a lower glyemic sweetener, try coconut crystals which taste similar to brown sugar and can be used raw or in baked goods. Stevia is another low glycemic sweetener that can be used.  These two sweeteners are natural and don't affect your blood sugar.

7.  Important supplement to take.

Fish oil or Flax seed oil or Krill oil.  These products are high in omega 3 fatty acids that act as an anti-inflammatory in the body and help every cell and structure in the body.

A high quality multivitamin.  It is very difficult to get all the nutrients you need through diet alone.

A high quality pro-biotic.  These balance the normal bacteria in our intestines to aid in digestion, immunity, and overall health.

C0-Q10.  Most people over 30 should take coenzyme Q10.  Our bodies make sufficient amount early in life but then the production begins to slow down at age 30.  C0-Q10 is important for the energy inside the cell and for heart health.

PLEASE NOTE; IF YOU ARE TAKING BLOOD THINNING MEDICATIONS OR HEART MEDICATIONS, CHECK WITH YOUR MD BEFORE STARTING C0-Q10 OR OMEGA 3 FATTY ACID SUPPLEMENTS.

8.  Top fruits and vegetables to eat.

The following fruits and vegetables provide the most antioxidant fighting capability and should be eaten on a regular basis.

Punes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes, cherries, kiwi, pink grapefruit, bananas, apples, tomatoes, pears, and honeydew melon.

Garlic, kale, spinach, brussel sprouts, alfalfa sprouts, broccoli florets, beets, red bell peppers, onions, green peppers.

9.  Healthy Fats

Healthy sources of fat include olive oil, coconut oil, nuts, nut butters and nut oils, avacados and avacado oil, and full fat organic dairy products.,  When they remove fat from diary products to make them low fat or fat free, they must add huge amounts of sugar to retain the flavor.  Healthy fats do not make people fat, excess sugar does.

Remember everything you put in your mouth brings you toward health or away from health. Make the healthy choices.

BG

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