Healthy Eating

"So, whether you eat or drink, or whatever you do, do all to the glory of God." - 1 Corinthians 10:31, ESV

Your overall health is determined mostly by your gut health and blood sugar levels. Poor gut health and inbalanced blood sugar levels can cause auto-immune diseases, heart disease, mental illness, diabetes, weight gain, and cancer. To maintain outstanding overall health, you must consume naturual, organic, nutrient rich foods and drinks with no added sugar, no additives, no processed ingredients, and no artificial ingredients such as chemicals or coloring; combined with adequte protein consumption and exercise, while also maintaining mental and spritual purity and clarity. You need a good gut biome powered by prebiotics and probiotics and good brain health powered by fats and cholesterol. Salt (in moderation) and electrolytes balance fluid levels, pH, muscle function, nerve impulses, and blood pressure in the body. Remember, it's important to drink plenty of water when switching to a healthy eating lifestyle, and you may experience short-term side-effects such as headaches cutting out heavy amounts of sugar or caffeine. Petrochemicals (BHA, BHT, artifical food dyes, Polysorbates, TBHQ), derived from ancient decomposed organisms, are akin to consuming millennia-old expired food—prioritize fresh, natural foods instead. Your body needs water and salt to function like a battery; to avoid hidden dehydration, adults should drink about 92-125 ounces, and children should consume 32-64 ounces of water daily.

Switching to an organic diet offers the added benefit of naturally reducing your food intake. When you consume organic foods, which are free from additives, chemicals, and artificial ingredients, you experience fewer cravings and tend to eat the appropriate amount. Although organic foods may initially seem more expensive, the reduction in cravings and the balance in portion sizes often result in an overall financial balance.

Starting a Healthy Eating and Drinking Lifestyle

1. Detox and fast to cleanse your body of harmful toxins and reset your immune system.
2. Replace foods that contain harmful ingredients and added sugar with alternatives.
3. Consume food with Organic, NonGMO, Certified Humane, and Grass Fed labels.
4. Consume nutrient rich whole foods and practice healthy diets with electrolytes, healthy fats and cholesterol, minerals, probiotics, and vitamins.
5. Practice healthy eating habits.
6. Follow health advocates to stay up-to-date on health advice and find more resources.
   

Labels

Look for these labels to avoid harmful chemicals and processed ingredients.
Organic, NonGMO, Certified Humane, and Grass-Fed

        

Organic - No pesticides, herbicides, synthetic chemicals, or antibiotics; 100% organic feed for livestock. Also NonGMO.

NonGMO - No genetically modified ingredients.

Certified Humane - No antibiotics or hormones; animals are raised with shelter, resting areas, and sufficient space (cage-free).

Grass-Fed - Animals roam free and eat grass instead of a grain-based diet.

Wild Caught - Fish are caught in the wild, avoiding toxins and antibiotics used in farm-raised fish.

Shopping for Healthy Food

View our recommended shopping list.

Caution - Be aware that pesticides and harmful chemicals can be applied to produce after harvesting. Many grocery stores use products like ProduceMaxx, Sterilox, and Apeel. For instance, Sprouts applies ProduceMaxx to their produce wet wall, while Publix uses it on pre-cut packaged fruit. Always wash your produce thoroughly before consuming, even if it's labeled organic, as it may still contain harmful chemicals. Talk to the store manager to find out which specific produce items have been treated with these chemicals so you can make informed choices.

Nutrient Rich Food

For optimal health, focus on consuming whole foods that naturally contain the vitamins and minerals you need. Your body absorbs nutrients from whole foods more effectively than from supplements, ensuring you get the full range of benefits these essential nutrients provide.

Almonds - Packed with vitamin E, magnesium, and healthy fats, almonds are great for heart health and maintaining healthy skin. They also provide fiber and plant-based protein.

Apples - Rich in fiber, particularly pectin, and vitamin C. Apples support heart health, digestive health, and help regulate blood sugar levels.

Avocados - High in vitamins C, E, K, and B-6, as well as folate and potassium, avocados support heart health, reduce inflammation, and provide healthy monounsaturated fats that are beneficial for overall health.

Blueberries - Rich in antioxidants, particularly anthocyanins, vitamin C, vitamin K, and fiber. Blueberries help improve brain function, reduce oxidative stress, and support heart health.

Bone Broth (Chicken) - Provides collagen, amino acids, and minerals like calcium and magnesium. Bone broth supports joint health, skin elasticity, and gut health.

Broccoli - Contains vitamins C, K, A, and folate, along with fiber. Broccoli is also a good source of sulforaphane, a compound with potent anti-cancer properties.

Carrots - Rich in beta-carotene, fiber, vitamin K1, and potassium. Carrots are excellent for eye health, immune function, and skin health.

Celtic Sea Salt - Contains trace minerals like magnesium, potassium, and calcium. Celtic sea salt helps balance electrolytes, supports hydration, and enhances nutrient absorption.

Chia Seeds - Rich in omega-3 fatty acids, fiber, and protein. Chia seeds support heart health, digestion, and reduce inflammation.

Coconut Oil - Provides medium-chain triglycerides (MCTs) and lauric acid, which support brain health, energy levels, and have antimicrobial properties.

Coconut Water - Natural source of electrolytes like potassium, aids in hydration, and supports heart health by lowering blood pressure.

Cucumbers and Cucumber Water - High in water content, vitamin K, and antioxidants. Cucumbers are hydrating, support skin health, and aid in digestion.

Dark Chocolate (in moderation) - Rich in flavonoids and antioxidants. Dark chocolate supports heart health, brain function, and has mood-boosting properties. Caution: Some contain metals.

Eggs - Provide high-quality protein, vitamins B2, B12, D, and essential minerals like selenium. Eggs are also a good source of choline, which is important for brain health.

Flaxseed - High in omega-3 fatty acids, fiber, and lignans. Flaxseed supports heart health, digestion, and helps balance hormones.

Grapefruit - High in vitamin C, fiber, and antioxidants. Grapefruit aids in weight management, supports immune function, and helps control blood sugar levels.

Grass-Fed Beef - Rich in omega-3 fatty acids, vitamin E, and CLA (conjugated linoleic acid). Grass-fed beef supports muscle growth, heart health, and provides high-quality protein.

Honey (Manuka) - Contains antibacterial properties, antioxidants, and trace amounts of vitamins and minerals. Manuka honey supports wound healing, immune function, and digestive health.

Kefir – Fermented milk drink rich in probiotics, calcium, and protein. Kefir promotes gut health, boosts the immune system, and helps improve digestion.

Kimchi – Fermented vegetables, typically cabbage, rich in probiotics, fiber, and vitamins A and C. Kimchi supports digestion, boosts immune function, and reduces inflammation.

Kombucha - Fermented tea rich in probiotics, improves digestion, and contains B vitamins and antioxidants for detoxification.

Matcha Green Tea - High in antioxidants like EGCG, boosts metabolism, enhances focus, and promotes relaxation with L-theanine.

Plantain Chips - Provide fiber, potassium, and vitamins A and C. Plantain chips support digestive health and provide a healthy alternative to traditional snacks.

Pineapple - High in vitamin C, manganese, and bromelain. Pineapple supports digestion, immune function, and reduces inflammation.

Pumpkin Seeds - Rich in magnesium, zinc, and healthy fats. Pumpkin seeds support prostate health, heart health, and are a good source of antioxidants.

Sauerkraut – Fermented cabbage high in probiotics, vitamin C, and fiber. Sauerkraut aids digestion, supports gut health, and strengthens the immune system.

Salmon (Wild Alaskan) - High in vitamin D, omega-3 fatty acids (EPA and DHA), B vitamins, and protein. Salmon is excellent for reducing inflammation, supporting brain health, and improving cardiovascular function.

Seaweed - High in iodine, calcium, and vitamin K. Seaweed supports thyroid function, bone health, and provides essential minerals.

Spinach - Rich in vitamins A, C, K, iron, folate, and calcium. Spinach also contains lutein and zeaxanthin, which are important for eye health.

Sweet Potatoes - An excellent source of vitamins A (as beta-carotene), C, and fiber. Sweet potatoes support eye health, immune function, and gut health.

Walnuts - High in omega-3 fatty acids, antioxidants, and vitamin E. Walnuts support brain health, reduce inflammation, and improve heart health.

Whole Milk - Nutrient-dense with calcium, vitamin D, and protein, supports bone health, muscle growth, and overall energy levels.

Yogurt - High in calcium, B vitamins, particularly B12 and riboflavin, and probiotics. Yogurt supports bone health, digestive health, and the immune system.

Cooking and Preparation Tips

Cooking with the right oils and using healthy preparation methods are key to maintaining the nutritional integrity of your meals. Use the following oils for cooking, with the best being beef tallow and butter:

Authentic Olive Oil

Coconut Oil

Beef Tallow

Ghee Butter

Grass-Fed Butter

Avoid seed oils, which are commonly used in processed foods and fast foods, as they can negatively impact your health.

Healthy Eating Habits

Avoid eating right before bed. Stop eating 2-3 hours before bed.

Reduce or stop alcohol and caffeine consumption.

Drink 20oz of water when you first wake up to jump start your body. Drink 100/oz daily (adjusting for your body weight). Reverse osmosis or purified/filtered water is best to avoid flouridation and other harmful chemicals found in tap water.

Start your day with fat and protein such as eggs and yogurt. Consume 30-50% of your body weight in grams of protein/day.