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Dieting can be one of the most feared words in the
English language, but a proper diet is essential for a
healthy lifestyle. A diet should be much more than
some fad that people go through every now and then,
it is meant to be a healthy plan that will give you the
vitamins, nutrition and energy you need to live well and
feel good each day. Everybody knows there are certain
things that should be avoided; junk food, candy, salty
food and highly caffeinated beverages are just not
good for you or your body. It's also best to avoid
cigarettes and excessive drinking. Of course we know
that you are going to have some of these items
occasionally, and that's fine; moderation and balance
is always the key. The point is to limit the unhealthy
parts of your diet and to have more of the things that
are good for you, such as water, fruits & vegetable,
whole grain bread and fish & poultry.
Believe it or not a healthy diet starts with how you
shop. When you enter grocery food stores you are
bombarded by advertising all around you. Advertising
is designed to seduce and can be very misleading as
to what is really healthy for you and what is not. There
is an old rule that holds true most of the time when
trying to shop healthy at the supermarket. That rule is
to make a circle run and shop for your food items
around the perimeter of the store. Talk about
convenient. The perimeter of the store is where they
have all the fresh fruits, vegetables and meats, milk,
eggs and all the other natural items. When you start
Eating properly also includes the amounts of food you eat and the timing of your meals. Most people are eating
too much food at one time. This is the fastest way to becoming overweight. Our bodies were designed to utilize
food by eating smaller meals more often throughout the day. We are designed to eat three big meals and snack
in between with sugar and fat. Believe it or not your body actually uses more energy and burns more calories
when you eat five to six smaller meals evenly spaced throughout the day. It sounds like a lot of eating but it really
is very easy. It almost feels like you are snacking all day, only it is with good snacks.
Portions sizes are also very important to implementing a proper diet.  It is as simple to figure out as making a fist.
Your clenched fist should be about the right portion size for you.  At each meal you should have a portion of
protein, carbohydrates and vegetables. It gives your body the energy it needs throughout the day and removes that
stuffy, lay around feeling you get after a big meal. Eating this way also keeps your metabolism at its highest so
you are able to burn more fat. Below you will find our tips to implementing a proper diet that just may satisfy your
nutritional needs.
Healthy Diet
Dieting is sometimes confused with starving, which it certainly is not.  In order to maintain a healthy lifestyle, our
diet needs to include proper nutrition.  Here are some universal dietary principles that must be applied in order to
provide proper nutrition to your body.
  • Do not completely eliminate any food type from your diet. Rather include all types according to their
    required ratio as per the food pyramid. This keeps your metabolism level at its optimum.
  • Include lean protein, complex carbohydrates and good fats to your diet generously while limit saturated
    fats, starch and sugar to a minimum.
  • Consume most of your food closest to their raw or original form.
  • Minimize your intake of extra processed food and junk food. Especially junk food often has least or no
    nutritional values but is packed with calories.
  • Replace juices with raw fruits and avoid all sodas. Both juices and sodas are laden with sugar and are
    not healthy despite whatever they say on the packaging.
  • Consume vitamins, enzymes and fiber in the form of raw fruits and vegetables.
Planning Your Meals
Planning and shopping are critical aspects of a healthy diet. Planning
helps create complete shopping lists so you can avoid the “quick” stops
to the store that waste time and money.  Planning also helps you
organize the best meal for your schedule on any given day.  Here are
some tips to help you save time and money.
  • Keep healthy snacks available.
  • Keep a running list on your fridge to help keep you stocked on the things you know you need.
  • Right when you realize you are out of something you can write it down so you are prepared when you go to
    the grocery store.
  • Bulk buy to save money.  Usually when you buy bulk at a health food store you can get a       discount.
    Good suggestions for bulk buying include: long storing winter vegetables in the fall       (onions, garlic,
    winter squash, and potatoes) will last 6 to 8 months, whole grains can last up to       1 year in cool, dry
    container, and beans can last up to 2 years in cool, dry container.  Join a food-buying club or just get a
    group of friends together to share items.
  • Bulk cook when a meal or a “non-rushed” day lends the opportunity.  Dishes that tend to freeze       and re-
    heat well for a day you need a quick meal include: lasagna, muffins, waffles, small       breads, pizza
    shells, soups, burritos, pot pies, and casseroles.
  • Have a list of “no-brainer” healthy meals that you and your family enjoy.  With these types of       meals you
    tend to have the ingredients always available (or ingredients that will work) and they require minimal
    preparation time and effort.
Healthy Eating Habits
  • Developing consistent healthy food habits is the basic solution to providing your body with proper nutrition.
  • Instead of eating 2-3 big meals, consume 6 smaller meals in a day. This means breakfast, lunch, dinner,
    2 day snacks and 1 pre-bed snack. This will keep you feeling full and thus you’ll be able to avoid binge
    eating.
  • Watch your portions. Eat smaller portions at a time. Remember to use your fist as your guide to portion
    control.
  • Do not skip meals. If you are going to be away for long, take your food along.  Make wise choices when
    eating out.
  • Always eat breakfast.  Skipping breakfast makes your body go into starvation mode and thus store more
    fats.  It also leads you to eat a big lunch afterwards.
  • Drink lots of water every day.  The aim should be to consume at least 8 – 10 glasses.
Healthy Cooking and Preparation!
Preparing Food to Maximize Digestibility and Nutrition:  Why is soaking so important?  In traditional diets,
seeds, grains and nuts are soaked, sprouted in order to neutralize naturally occurring anti-nutrients in these
foods, such as phytic acid, enzyme inhibitors, tannins and help "predigest" the macronutrients (proteins, complex
carbohydrates, and fats).  It essentially makes the food easier to digestion, more nutritious, and less likely to
causeany sensitivity in the body.
Whole Grains:  Soak desired amount of grain in an equal amount of water.  Cover and let sit at room temperature
for at least 12 hours. When ready to cook, add remaining required amount of water or stock and cook.  If
preparing grain berries to grind your own sprouted grain follow the same instructions as above, let the berries sit
in a strainer for 24 hours, and use the drying instructions for the nuts.  The best way to check for doneness is to
crunch a berry between your teeth.  If it doesn't crunch they are not dry enough.  This can take anywhere from 12 to
36 hrs.
Raw Nuts:  Place raw nuts in a bowl, add 1 tablespoon of sea salt, and cover with water.  Leave at room
temperature for 12 hours.  Drain out the water.  Place nuts on a cookie sheet and dry on low heat in the oven or a
dehydrator (approximately 150).  Option:  In place of salt, add 1/4-cup tamari for tamari nuts.
Raw Beans & Lentils:  Follow the same instructions as for whole grains, but POUR OFF the soaking water and
replace with fresh water before cooking.  Pour off and refill until there are no more bubbles on the top of the
soaking water.
Vegetables:  Steam your veggies for a few minutes then add butter or ghee, seasonings, and serve.  You can
also sauté your veggies in butter, olive oil, coconut oil, and then serve.  Raw veggies with a homemade dressing
are also good.  Do not boil vegetables unless this is required to eat them.
Cookware and Utensils:  All cookware should be made of stainless steel, good quality enamel, glass, or
cast-iron.  Clay is also an option.  Avoid aluminum, cooper, and non-stick coated cookware.  The elements in
these utensils can get into the food and are unhealthy for your body.
The Best Cooking Methods and Appliances.
  • To preserve as much nutrition in food one of the best ways to cook is with lower heat and  longer duration.
    High heat can destroy nutrients.
  • Two valuable cooking appliances for your kitchen are a crock pot (a great time saver) and a roaster.
  • A wok for stir-frying (the kind that is placed right on the burner is best and only use stainless         steel).  
    The sloping sides and rounded bottom are designed so food can be quickly browned in       the “belly” of
    the pan and them moved up to the sides where is finished cooking more slowly.
  • A steamer (or a metal basket that sits in a pot) for steaming vegetables works great.  Steaming cooks and
    seals in flavors and a great cooking method to preserve nutrients.
  • A blender is valuable for making smoothies and mixing soups.
  • Lastly, a salad spinner helps dry green vegetables (e.g. spinach, lettuce, and kale).
In conclusion do not let life get in the way of life.  These days, it can often be quite difficult to live a healthy lifestyle
and maintain a well-balanced diet.  After all, we’re always on the go. If it’s not work, it’s kids’ soccer games,
running errands, driving people around so they can do their errands and a lot more.  But no matter how busy we
are, it is essential that we get the proper nutrition in our diets, and it doesn’t need to be all that difficult to do.
Eating right isn't as hard as some people would have you believe.  You have many choices as well. If you are
stuck in the habit of making everything from a box, you really can change.  There are cooking shows on TV that
show you very easily how to cook up simple healthful meals using mostly fresh ingredients.  There are tons of
online recipe sites that you can use for free to get new ideas of what to cook and how to do it.
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Dieting and Chiropractic
moving up and down the isles you find bags, boxes and cans which made with some sort of processing which
equals not good for you. Start thinking outside the box and in this case the aisles and you will see how easy it is
to buy foods that lead to good habits of eating right.
Planning Your Meals
  • Standardize your breakfast and lunches.  One of the easiest ways
    to be sure that you eat a healthy breakfast and lunch everyday is
    to PLAN!  Get comfortable with about 5 to 7 breakfast and lunch
    meals that you enjoy and rotate them through your week.
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