Our dietary habits are as equally or maybe even more important than exercise when it comes to overall health, nutrition is said to be 80% of the solution. Cooking is always the better option, but we live busy lives and our work life may not be conducive to cooking daily.

Daily Rules to Live by…

• Eat Your Fruits & Veggies
  • raw or minimally cooked
  • eat the rainbow
  • organic if possible
  • 3-4 servings combined (minimal)

• Get Adequate Amounts of Quality Protein
  • this can vary depending on lifestyle, activity level and goals
  • here is a helpful article with a protein calculator on this complex subject

• Include Fiber

• Limit or Eliminate Sugar

• Swap Processed Foods with Whole Food
  • less sodium
  • void of nutrition

• HYDRATE!
  • 64oz generally speaking
  • varies slightly depending on body composition

Water:
The general rule for water consumption is eight 8 oz glasses per day, but for optimal hydration it ultimately depends on body weight and level of daily activity. Body builders drink up to a gallon or more per day to help flush fat. Obviously, the more you sweat and the more caffeine you consume, the more hydration your body requires. Other benefits of drinking water include:

• it balances your lymph system helping it to fight infection and balances your body’s fluids.
• it helps rid toxins from the blood keeping skin clear and glowing.
• drinking 16 oz of it first thing in the morning helps to boost metabolism by a huge percentage. So this naturally helps with weight loss.
• speaking of morning consumption, drinking it on an empty stomach purifies the colon helping the body to better absorb nutrients.
• finally, it helps to increase the production of new muscle and blood cells.

Many have found an increase benefit from the use of this Water One Sheet.

Below are a couple more downloadable documents on clean eating nutritional basics and tips as well as other kitchen basics including valuable information to help you get on your way to living a healthier life.

Contact us for more of a personalized private nutritional consultation and package rates based on your specific needs.

EFAs:
The intake of Essential Fatty Acids help to promote cardiovascular, joint, brain & vision health.

 Essential Oils (CPTG):
Certified Pure Therapeutic Grade (CPTG) essential oils and oil blends are the way to go for those wanting to live a more holistic lifestyle free of Western medicine. We advocate the use of Essential oils. They’re both exciting and promising when it comes to taking care of your own and your family’s health. Whether you’re applying essential oils topically, enjoying the aromatic benefits through diffusing, or taking essential oils internally, the positive effects of essential oils are boundless. Contact us for a class on essential oils, their benefits and usage recommendations. Follow our blog for regular essential oil combinations for common ailments.

IF:
Intermittent fasting (IF), abstaining from eating for a defined number of hours also has a number of proven benefits.

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#1: TricksOfTheTrade-1: Getting started…Overview, Tips and helpful things to know starting a new eating lifestyle

#2: COOKING BASIX One Sheet (simple cooking methods for the non-cook, cooking tools, spices)