Categories : Elite Fitness Holistic Nutrition Optimum Wellness Self-Improvement

 

What is Holistic Nutrition?

  holistic nutrition guide

 

 

Nutrition Guide

Just What is Holistic Nutrition anyway? This Nutrition Guide will focus on the highest quality Organic Nutrition, and why it is so important now, for you and your whole family. It starts off with the main groups of foods called Macronutrients.

 

What are Macronutrients? Macronutrients are the main items you consume (foods and drinks) that is necessary for human survival as well as peak health. It’s the Protein, Carbohydrates and Fats you consume on a daily basis. It also includes the water and other beverages you drink. Follow this holistic macronutrient guide, and you’ll be well on your way to optimum health and peak performance!

 how to eat healthy

 

Natural Nutrition Tips

Natural Nutrition Tips will guide you on a good sound healthy nutrition plan. This is a basic guideline on organic holistic nutritional practices that deliver both optimum health and peak performance. It covers dietary food and beverage consumption, breakdown ratios of carbohydrates, proteins and fats, proper hydration, supplementation; and the how and when to put all these key ingredients together.

 

 Macronutrient Guide:

  • Macronutrient Breakdown
  • Organic vs. Commercial Foods
  • Fresh vs. Frozen vs. Canned
  • Acid/Alkaline Balance
  • Proper Hydration
  • Nutrient Timing
  • Supplementation

 

 

eat for your goals

 

Macronutrient Breakdown

Macronutrients are the the foods and beverages that we intake in large quantities. The food portion is basically composed of Carbohydrates (including alcohol), Proteins and Fats. There is no one right one-size fits all guideline that will fit all people for all goals.

 

It depends on a person’s goals, body type, fitness level and current health condition. You will adjust it to your own personal goals and monitor how you look and feel each day. A thin fit athletic woman weighing 120 pounds will have different nutrient requirements than a 50 year old male golfer. You need to adjust your meals to fit your own body and goals.

 

Typically you want to eat one plate of food at one sitting four to six times per day (this keeps your metabolism high), rather than one huge meal with seconds or thirds. Reading this article and using what works for you, can help you make the best choices and help you achieve whatever fitness and health goal you have.

 

calories from protein carbohydrates and fat

Carbohydrates provide 4 calories per gram and are used primarily for energy by your body and muscles (muscle glycogen). Your brain needs carbohydrates to function properly, and you will feel extremely lethargic and spacey if you don’t have some carbs in your body.

 

You should try and eat 30 grams of carbs or less per meal and you won’t raise your insulin (fat storage). Also eat your simple carbs, fruits, desserts and sugars after you eat protein and fats.So, don’t just cut out carbs completely, but eat them in balanced portions and you will be healthy in mind, body and spirit!

 

Alcohol (Carbohydrate) provides 7 calories per gram, and is converted into sugar in our bodies. It is called empty nutrition as it gives you no energy, but does have it’s place if you choose to indulge. A glass or red wine is very heart healthy, but 4 of the same drinks are considered unhealthy because of the potential liver damage. If you choose to drink, and occasionally overindulge, then do protect your liver with a regular liver detox.

 how to eat healthy

 

 

Proteins provide 4 calories per gram and are used primarily for tissue synthesis and recovery. Proteins are the building blocks for almost all of our bodily cells and and are extremely important for a healthy musculo-skeletal system. Bodybuilders and strength athletes know of it’s extreme importance and it is the primary focus with the highly successful Paleo Diet.

 

Fats provide 9 calories per gram and are used for storage, insulation and to create hormones. Most people try and avoid dietary fats and that is not a good idea if you want to be healthy and happy. The truth is dietary fats, including cholesterol are highly healthy if they are not rancid, or the unhealthy trans-fat types, like processed fats, or GMO (non-organic) vegetable oils.

 

Cholesterol is not only necessary for life, but creates balanced hormonal levels in your body. It does not create heart failure or blocked arteries (that’s endothelial dysfunction) caused by taking cholesterol medicines like Statin’s that cause heart failure, among other fatalities!

 

When you see low-fat on the label, read it “full of junk fillers” and not healthy. Choose whole fat organic milk (or at least non RBST hormone milk, preferably from grass fed, free range cows. Ditch the harmful fake margarine’s and opt for real butter instead. Saturated fats actually are best to cook with as they have a higher burn level. Also see Butter vs Margarine. What you take into your body becomes your body, so don’t ever sell yourself short!

  

 

organic foods  

 

Organic Nutrition

Organic foods are produced without the use of chemical fertilizers and insecticides that commercial foods use. A lot of commercial produce is now Genetically Engineered (GMO) and is very unhealthy, with risks including leaky gut syndrome and immune system shutdown. Scientific studies have shown that all organic matter gives off vibrations that can be measured with the proper equipment. Organic foods vibrate at exponentially higher levels that commercially grown foods.

 

People consuming primarily organic foods are rarely sick. Remember our bodies are composed of the foods that we consume. If you care about your health and want to look younger throughout your life, then you will want to eat Organic. You can find some great organic and Non-GMO foods here: All Organic Nutrition.

 

 

organic foods

 

Fresh vs. Frozen vs. Canned

The foods that we consume also contain vitamins, minerals and phytonutrients. Fresh foods, particularly organic, contain the full spectrum of nutrition. Frozen foods (preferably flash frozen) contains very close to fresh in terms of nutrition. Canned foods are basically inert (no vibrational energy), and have very few nutrients left in them. Canned foods are best for emergencies only.

 

Always choose fresh organic foods in season first. Frozen foods when out of season. And finally canned foods for emergency food storage. You can also get some freeze dried foods which may be better than canned foods to take on camping trips or to use as survival foods.

 

 why drink alkaline water

 

Acid / Alkaline Balance

Our bodily fluids have a acid/alkaline balance called the PH factor. It should be slightly alkaline for optimal health. You can see a video showing how the pH balance affects brain and athletic performance below:

 

 

 

Do not drink the tap water! It has so many health sapping things in it like flushed pharmaceutical drugs, parasites, giardia, amoeba and chemicals like fluoride and radiation! Do make sure at the very least you are drinking the best filtered water you can.

 

Hard water, most fruits and vegetables (citrus although acidic, is converted to alkaline in the body).  Harmful bacteria and viruses thrive in an acidic environment, so when you get sick: Alkalize! Consider getting your own Alkaline Water Ionizer in your home. It can be one of best health investments you’ll ever make.

 

I use this water to rinse my produce and even cook with. You can taste the difference, and will not want to go back to using nasty tap water again. You can even get a portable water filter that alkalizes and filters your water so you get the benefits of lactic acid removal (great for post-workout or stress reduction). You can read a good article on why alkaline water helps you perform at a higher level and also recover better here: Alkaline Water and Performance.

 

 healthy alkaline water

 

Proper Hydration

Proper hydration is essential for health and optimum performance. In fact clean safe drinking water is our greatest need next to air. Drinking unfiltered water can be really hazardous to your health. I recommend drinking 6-10 glasses of filtered water daily (not tap water!), depending on your activity level. Our bodies use pure water for cellular respiration and repair, elimination of waste, and to carry nutrients to all body parts. This water should be hard water (not all minerals removed) but still purified, for that

 

I highly recommend that you get a water filter that removes the harmful things in tap water, like radiation, fluoride, petrochemicals, flushed medications, amoeba and viruses The most affordable one that does that is the PureEffects Water Filter. That way it retains the proper acid/alkaline balance for optimal health and allows your muscles, tissues and organs to recover from daily activity and prevents inflammation (acidic response).

 

eat what when

 

What is Nutrient Timing?

Proper nutrient timing can help you get to your personal fitness goals faster. In general you should eat your larger meals earliest in the day (so you have the best chance to burn off any excess calories) and/or post workout (within 2 hours of working out or fitness activity) as this will help your body both refuel and recover. If you do workout, it is recommended that you consume a post-workout shake immediately after your workout, and then an hour or so later have your biggest meal of the day.

 

When consuming meals, always try to eat your protein first, followed by fats and carbohydrates. This slows digestion, feeds your muscles, and prevents an insulin spike (which is caused by eating carbs first) that causes your body to store energy as bodyfat. This also helps prevent metabolic syndrome X (pre-diabetes) and helps reverse diabetes. It’s part of the diabetes diet as well, which is a very healthy way to eat and gives a complete breakdown of proper plate portions as well as how, and when to eat for peak wellness.

 

This is only advisable post workout when you want to store glycogen into the just injured muscles (muscle recovery). Get a Juicer and start juicing nutrient dense foods if you want superior nutrition and your body will look years younger, heal faster and your skin will glow.

 

 workout partners

 

Organic Vitamins and Supplements

Taking whole food based Organic Vitamins and Organic Supplements is necessary for optimum nutrition and health because our commercial food sources are deplete of vitamins and minerals and contain many harmful additives. Our soil no longer has the natural vitamins and minerals in them to sustain a healthy body. Therefore you absolutely need to take at least a natural multivitamin and also a good coloidal mineral supplement.

 

Whether you are eating for optimum wellness or for increased athletic performance, natural supplementation can get you there faster and increase your overall health at the same time. I’m a natural bodybuilder and power lifter, and an avid gym rat who loves looking and feeling my best. Here is what I personally do to keep myself youthful and strong, even in the middle age range:

 

magic bullet n17-1001 blender

 

I juice with a 1,000 watt juicer 2-3 times per week, and it really is the best supplement hands down. It does require some cleaning, but the nutrition is unmatched. For my pre workout drinks, I use my 1,700 watt nutribullet blender. It is easy to clean and powerful enough to liquify seeds and fiber!  I add a banana, some berries, coconut water, hemp seeds and a scoop of organic plant based protein and a scoop of grass fed organic whey protein.

 

My post workout shake is just the protein and post workout blend, in a shaker bottle. Check out my natural bodybuilding supplements guide, to see the exact best (usually bulk) ingredients, dosages and proper nutrient timing. You will be amazed at how much better it works than the typical (highly overpriced and under-performing) stuff like C4 Extreme that they sell at the gym or GNC.

 

For the best natural supplements, either for rapid weight loss or to increase muscle mass, check out the Natural Supplements Guide.

 

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One Response to “What is Holistic Nutrition?”
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  1. Brian Heilweck says :

    Nice to see you reference frozen foods as being near equivalent to fresh foods if they’re blanched prior to freezing. I’ve seen many sites which do not acknowledge this.

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