Making Healthy Choices

January 12, 2019 • Healthy Living

Most people feel that they have a pretty good diet. We all throw the word pretty in there to cover any occasional slip ups. Mostly I think people by now know basically what they should be eating but do not always actually do it. It helps to keep a food journal to compare to the following guidelines.

This diet aims to provide balanced nutrition and avoid many of the contributing factors to major illnesses such as heart disease, diabetes and cancer. It is high in fibre which supports the bowels and elimination. It also supports the liver in its conjugation role, reduce sources of exogenous estrogens and support adrenals and thyroid gland. It is a general diet and does not take into account specific health problems. If you have any concerns about whether this diet is right for you, consult your naturopathic physician.

Nutritional Recommendations

  • Saturated Fats: Red Meats, dairy products, baked goods, processed, packaged, frozen and fast foods
  • Refined Carbohydrates: Sugar, white flour, refined foods
  • Methylxanthines (Caffeine, Theophylline): Coffee, tea, chocolate, pop
  • Red Meat and Fowl: Organic fowl is acceptable
  • Dairy Products: Milk, cheese, butter, ice-cream, yogurt
  • Cabbage Family (Raw): Cabbage, brussel sprouts, cauliflower (cooked is acceptable)
  • Citrus: Oranges, Grapefruits, inhibit the liver's enzyme system
  • Alcohol
  • Chemical additives, colors and preservatives
Choices Bad
TOP 10 Foods to Avoid
  • Candy
  • Cookies
  • Juices with added sugar
  • White potatoes
  • Chips (corn and potato)
  • Sweetened cereal
  • Sweetened soda
  • Sweet snacks
  • White bread and bagels (processed flour)
  • White rice
  • Essential Fats: Olive and flax oil, sesame, sunflower and pumpkin seeds, almonds, walnuts, cold water fish
  • Complex Carbohydrates: Vegetables, whole grains
  • Whole Grains: Amaranth, barley, brown rice, buckwheat, kamut, oats, quinoa, rye, spelt, triticale and wild rice
  • Protein Variety: Organic fowl, cold water fish, soy products, legumes (bean family), nuts and seeds
  • Cold Water Fish: Tuna, salmon, mackerel, herring, cod, sardines
  • Water: Pure, uncontaminated, filtered water
  • Sulfur Amino Acids: Eggs, garlic, onions, beans
Choices Good
TOP 10 Foods To Increase
  • Apples
  • Berries and cherries
  • Barley
  • Grapefruit
  • Legumes (e.g. lentils, beans, peanuts)
  • Nuts (almonds, walnuts, soy nuts)
  • Oatmeal (unsweetened)
  • Green peas
  • Tomatoes
  • Unsweetened plain yogurt
A Note About Water:

Water intake and fluid balance are among the least understood and most neglected areas of overall health and weight management. Life and health depend on water. In fact, approximately 70% of your body weight is water. It is needed to carry vital substances to cells and waste away from cells. It is necessary to moisten the lungs and respiratory tract, lubricate the joint surfaces and internal organs, and ensure proper digestion.

Drinking more water reduces the production of aldosterone (a hormone secreted to stimulate the body to conserve water and sodium and lead to water retention), and stimulates the excretion of water and sodium. Increasing water intake actually decreases water retention as well as the bloating and added weight that accompanies it.

Drinking Water

Exercise not only gives you a better body shape, but also confers many health benefits that allow you to live a longer, more active life. It has a direct influence on insulin and sarcopenia (age-related loss of muscle) and is a vital component to this program.


Regular exercise:

  • Increases your body’s metabolic rate – this means that you burn more calories, even after you have stopped exercising
  • Increases your body’s percent of lean muscle versus percent of body fat. And since muscle is metabolically more active, the more muscle you have the more calories you will burn, even while you are resting.
  • Improves your insulin sensitivity and blood sugar handling
  • Lowers your cholesterol levels
  • Lowers your risk of the most common chronic diseases
  • Increases your energy and vitality
  • Improves your quality of sleep
  • Reduces stress and tension
  • Elevates your mood and increases your mental performance

Try following this Plan for 2 weeks and see how you feel. You will likely notice a difference, so keep it up: you are doing something really good for yourself !