Healthy Food

Healthy fresh fruits and vegetables are whole foodsWhole Food Is Healthy Food

Anyone who knows me will be quick to tell you I’m big on healthy eating, and I’ve been that way most all of my life. Welcome to our Healthy Food page. You’ll find there is plenty of basic information on this page relating to whole foods, and the many page links to Pages of Interest below.

However, even if you have experience in selecting, preparing and eating a healthy and balanced diet and have become committed to improving your health for some time, there will still be some good information and useful tips on these pages.

Are you getting the basics right? There are many reasons getting the basics right is so important if you wish to succeed with your healthy diet and lifestyle approach. A healthy diet is not that hard to adopt and maintain, but you need to get the foundation right first, just like building a house.

A Healthy Diet Contains Many Vital Nutrients

Your body is nourished and protected by your diet, especially when you consume a whole foods diet. Many valuable nutrients found in food support good health and shield your body from illness. Eating healthy and whole foods is absolutely crucial, because their special components work together synergistically to produce effects that are impossible to achieve by following a poor diet and relying on dietary supplements to supply your key vitamin and minerals. Let’s look at the most important categories of essential elements that our bodies require through diet and nutrition:

  • Minerals and vitamins. Although vitamins and minerals are only required in negligible amounts by your body, they are essential to your health. However, Western diets, which are low in whole foods like fresh produce and heavy in processed food, are often vitamin and mineral deficient. Your risk of illness can significantly increase because of these inadequacies. For instance, inadequate vitamin C, D, and folate intakes can weaken your immune system, compromise your heart, and raise your risk of developing certain cancers, respectively.
  • Plant compounds. Vegetables, fruits, beans, and grains are all nutritious foods that include a variety of useful substances, including antioxidants and many more. Antioxidants shield cells from harm that may otherwise result in illness.  Research shows that people with diets high in polyphenol antioxidants had lower incidences of heart disease, diabetes, dementia, and depression.
  • Fiber. Fiber is a crucial component of a balanced diet. It supports healthy digestion and excretion while also feeding the good bacteria in your stomach. As a result, high-fiber foods, including fruits, grains, beans, and vegetables, work to strengthen your immune system, reduce inflammation, and guard against disease. Conversely, a low-fiber diet is linked to a higher risk of diseases like colon cancer and stroke.
  • Protein. Protein’s building blocks, amino acids, support immune system health, muscle synthesis, metabolism, and growth, whereas fats offer energy and aid in nutrition absorption.
  • Carbohydrates. Foods that contain healthy carbohydrates are whole grains, vegetables, fruits and beans, and legumes. These foods promote good health by delivering vitamins, minerals, fiber, and a host of other important phytonutrients.
  • Fats. Whole, nutritious foods that contain fat play a variety of vital purposes in your body. Omega-3 fatty acids, which are present in foods like fatty fish, have anti-inflammatory properties that benefit heart and immunological health.

    For getting your healthy diet and lifestyle on track, it comes down to these two basic points:

1. It Takes Time To Adopt Healthy Habits

A glass of fresh and pure waterJust like it takes time to achieve anything worthwhile in your life, there are no exceptions. It takes time and patience to integrate healthy ways of eating and living into your daily life, but you’ll find they lay the foundation for good health and wellbeing. For example, learn to drink a glass of water when you get up each morning, make it an “automatic habit”, like brushing your teeth before bedtime (I hope you do it).

When you get into your car, for example, you always fasten your seat belt as soon as you get inside. You give little thought to what you’re doing, or even why you’re doing it. It’s automatic, you just DO IT. Your brain loves routines because they save it time and energy. When you automate everyday tasks, you release mental capability that can apply to other tasks. You become both healthy and efficient when you learn to automate healthy ways of eating and living. Like drinking water, or eating more vegetables, or getting up from your desk and going for a walk.

2. You Need To Allow Your Body Time To Adjust

Many people want to make healthy changes when they are unwell or sick. The fact is that many people become impatient and want to go from feeling bad to good quickly. In fact, literally days or weeks, even if they have been unwell for many years. When you learn to take your health more seriously and make the changes that enable your body to repair and heal itself, it may produce additional symptoms. Technology is making us impatient, according to research.

For example, if you are on a weight loss program, your body will need to adjust to the lowered levels of insulin, cholesterol and blood pressure. You should experience some weight reduction as well, and for some this can be dramatic, for others it will be minimal. With all these changes occurring in your body, there will almost certainly be emotional and psychological changes as well, so allow yourself time to adjust to these changes. Over time, as your healthy eating habits become more regular and your health improves, you’ll find it harder to slip back into old ways.

Click on Healthy Eating and read a comprehensive page that can teach you the best ways to eat and living healthy. There are the several links you can click to direct you to different pages containing plenty of useful information. Links also include pages about your best food choices, shopping on budget, best supplements, the best lifestyle changes to make and more.

Click on Links to Pages of Interest

Click on Links to Categories of Interest

Here is a list if you want to access any of the Healthy Food (nutrition)categories. You can also scroll down further and access these same categories, and find articles further down below this page.



All Nutrition

Yogurt Recipe

I've made this delicious creamy yoghurt recipe I have made for over twenty years. It was given to me by an elderly patient who had been making yoghurt for over forty years herself.  Delicious, fresh and simple to make, once...

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Clove (Syzygium aromaticum) is a tree native to Indonesia. Its dried flower buds are utilised in Chinese and Ayurvedic medicine. Medicine is made from dried flower buds, leaves, and stems. Clove is one of my favourite spices to use in...

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Have you ever tried sauerkraut? If you have only ever tried store-bought (canned) sauerkraut, then you definitely owe it to yourself to try some homemade sauerkraut. Most all of the ‘older’ people in Germany, Holland and many other countries including...

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Kimchi is sometimes spelled "kimchee", but I prefer the "chi" spelling because that is the spelling of the oriental word chi (gi, ki) that means "natural energy" or "vital force". Of the countless varieties of Kimchi that are made in...

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I first started to make Kombucha when I was a naturopathic student in the 1980’s. Kombucha certainly is no health fad, it has been used for thousands of years in China, having only recently become popular in the West the last...

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Kefir has been a staple diet in many civilizations around the world for generations. Because of the internet, it has become extremely popular, much like all cultured and fermented foods. Kefir is high in minerals and probiotics, making it ideal...

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