Nutrition
Source
Food should come from nature. It should not be made of man-made material our bodies cannot digest. Our bodies are already taxed due to the high-stress society we live in. Providing your body the right nourishment will improve your energy, mental health, and your life in more ways than you can ever imagine.
Mediterranean Lifestyle
Of the existing set of diets, the Mediterranean diet is the best to follow because it is rich in fruits, vegetables, legumes, nuts, fish, white meats, olive oil, and whole grains. Second would be the Japanese diet, which includes whole foods like seafood, plant-based foods and minimal beef protein, sugar, and fat. These diets not only regulate your weight but also result is a 30% lower risk of depression, anxiety, and PTSD.
Fruit
Fruit should be a small part of your diet due to its high sugar content. Our body does not know the difference between sugar from a cookie or sugar from a piece of fruit. The difference is fruit has fiber which prevents blood sugar spikes. Also, the kinds of fruit you eat should be carefully selected based on their nutritional density. For example, berries are a powerhouse antioxidant with very little sugar ; meanwhile, grapes and bananas are high in sugar and low in nutritional density yet they are the most popular fruits in America. Whole, unprocessed fruit can be eaten moderately and should be eaten whole. Juicing removes all of the protective fiber and leaves just sugar and water.
Vegetables
Vegetables should make up the majority of your diet and be eaten FIRST. All vegetables should be incorporated into your diet, based on what's in season. For example, hearty vegetables like squash and cruciferous vegetables should be eaten in the winter while fresh lettuce and green beans should be eaten in the Summer. Mushrooms are unique as they can be eaten all year long and can help improve not only your body but also your mind.
Beans and Seeds
Bean consumption should be done in moderation and only certain types. They can help regulate your digestives by helping to bind proteins and to excrete toxins but they are high in carbohydrates and sugars.
Chia and flax seeds should be part of a regular diet but flaxseeds must be ground and chia seeds must be soaked in a liquid for at least 15 minutes before they can be digested and their nutrients can be extracted.
Protein
We are carnivores and have been for thousands of years. Our bodies are made to handle the consumption of unaltered meat, however, not all meats are created equal. Red meat should be eaten only once every two weeks and cooked to medium rare. It provides the necessary iron and zinc to help our bodies function. White meat and fish like free range, antibiotic-free chicken and turkey as well as wild salmon and white fish like halibut and red snapper should make up the majority of your protein intake. Certain types of fish, like Swordfish and tuna should be eaten in moderation due to their high mercury content. If you decide to go vegan, you will need to supplement your iron, vitamin B12, and folate as well as some amino acids which come naturally in meat products.
Nuts
Nuts are high in magnesium, potassium, and monounsaturated fat. They are high in fat and calories so you should limit it to a handful a day. If you have trouble with portion control, buy single serve packets. 100% of your daily Selenium value can be fulfilled with just 2 brazil nuts. Almonds are the most nutritionally-dense and pistachios are the leanest nut with the highest amount of fiber.
Spices
Food really is medicine, especially when it comes to spices. Turmeric contains Curcumin which is a powerful antioxidant that helps fight oxidative damage and boosts the body’s own antioxidant enzymes. Cinnamon can lower blood sugar by several mechanisms, including slowing the breakdown of cabohydrates and improving insulin sensitivity. Cayenne Pepper has Capsaicin, which has been shown to reduce appetite and increase metabolism. Garlic supplementation is well known for combatting sickness, including the common cold. Sage may improve brain function and memory and has incredible healing properties. Peppermint works by relaxing the muscles in the colon and helps reduce bloating and nausea. Holy basil can inhibit the growth of a range of bacteria, yeasts and molds, it can increase immune cells in the body, reduce blood sugar levels, and enhance mood. Rosemary suppresses allergic responses and nasal congestion. Fenugreek has been proven to improve the function of insulin, leading to significant reductions in blood sugar levels and it can increase libido.