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10 Rules of Nutrition
Nutrition for Optimal Health
You need water to keep your cells hydrated and protected, and to eliminate waste. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches, weight issues and many other afflictions.
2. Half of the food you eat (by volume) should be vegetables.
- They provide you with many health benefits:
- Eating vegetables can reduce the instance of cancer and heart disease, increase your energy and mental clarity, reduce the problems caused by bowel and liver toxicity, help reduce the symptoms of arthritis, skin problems, digestive problems, chronic pain, and many other health problems.
- Vegetables are high in fiber, which slows absorption of fat and toxins. Eating fiber is a great way to lose weight.
- Vegetables are also high in folic acid, which is necessary to produce serotonin (preventing depression and overeating), and it increases energy.
- Vegetables nourish normal gut bacteria which in turn nourish the lining of the GI tract, produce vitamins, and inhibit yeast and other undesirable organisms. They also speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.
3. Avoid deep fried food, partially-hydrogenated oil, and hydrogenated oil.
Hydrogenation produces trans fats, which have been linked to a number of health problems such as cancer, heart disease, pain and inflammation, immune system problems, depression, fatigue, and skin problems.
4. Eat adequate HEALTHY fats.
Stress and sex hormones are made up of fat--cholesterol actually, LDL cholesterol. Every cell in the body needs healthy fats to be in order to be created and then maintained. Unsaturated fats decreases bad cholesterol, give our hair its shine, promote weight loss, reduce inflammation and lower the risk of heart disease [1]. They also make our food taste better and keep us fuller longer. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil, lard, tallow, schmaltz and avocados.
5. Avoid refined sugar.
Natural sugars are found in fruit and dairy products, and they provide essential nutrients that keep the body healthy and help prevent disease. Refined sugar comes from sugar beets or sugar cane and is added to many processed foods (low-fat foods in particular--manufactures add more sugar so they have a similar taste but less calories) [2].
The way the body metabolizes natural sugar from fruit and milk differs from how it metabolizes refined sugar. Fruit and milk have sugar, yes, but they also have fiber, which slows down metabolism and expands in the gut to make you feel full. Refined sugar breaks down and is digested very quickly, causing insulin and blood sugar levels to surge. Because of this rapid process, you don’t feel full after you’re done eating, no matter how many calories you consumed [2]. During this process, refined sugar also increases adrenal hormone production and, in combination with increased insulin production, this can cause the following health problems:
- Increased production of adrenal hormones causes the body to excrete essential minerals.
- Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, helpful bacteria.
- Excess insulin creates more sugar cravings. More sugar is eaten, more insulin produced, etc. This stresses the pancreas and sets the stage for adult-onset diabetes.
- Sugar consumption can make pain and inflammation worse.
- Sugar can cause or aggravate allergies, sinusitis, asthma, irritable bowel, Candidiasis, migraine headaches, fatigue, depression, and even heart disease.
6. Avoid refined carbohydrates.
Refined carbohydrates are grains that have had fiber, vitamin E, B vitamins, bran and germ removed. They fill you up, but lack vitamins and minerals, the combination stressing your digestive and endocrine systems.
- Read the labels on bread. Brown-colored bread labeled ʺwheat breadʺ isnʹt usually whole wheat. If the label says ʺenriched, white flourʺ on it, youʹre not getting a whole grain.
- Use brown rice instead of white rice.
- Eat whole oats instead of instant oatmeal.
- Eat “whole grain” pasta noodles.
- Try some of the more “exotic” grains available now, like amaranth and quinoa.
7. Avoid gluten and gluten containing foods.
Gluten is highly inflammatory, and inflammation is the basis of all health issues. One of the major proteins that makes up wheat gluten is gliadin. Gliadin triggers zonulin to open up the tight junctions of the gut causing leaky gut--a major gut health imbalance that impacts GI health, mood, immune system, hormones, fatigue, and our ability to maintain a healthy weight.
8. The importance of eating enough protein can not be overstated.
It's not just the total amount of protein you eat every day that matters, getting enough at each meal is also important. It is the simplest and easiest way to maintain a healthy weight and have a better looking body. Period. So fill up on protein: get 20-30 grams at each meal. This promotes fullness and preserves muscle mass [3]. Protein also raises insulin in the short-term, however, it should lead to long-term reductions in insulin resistance by helping you lose belly fat loss. High insulin means fat storage, and low Insulin means fat loss.
9. Avoid additives and chemicals (found in processed foods).
The FDA tests and approves single additives, but no one has any idea what combinations of additives do to us. The list of harmful additives is much too long to present here, but below are a few examples of chemicals found in packaged food:
- Mono and diglycerides: Used to maintain softness in baked goods. These are on the FDA list of food additives to be studied for causing possible birth defects, cancer, and reproductive problems.
- Brominated vegetable oil (BVO): Used as an emulsifier. The FDA has it on the suspect list. Bromates are highly toxic. They can cause death through kidney failure or nervous system problems. Between two and four ounces of a 2% solution can poison a child.
- Red #40: Suspected carcinogen. Whenever you see a color followed by a number, avoid that food.
- Sodium nitrite: Makes meat bright red and kills Clostridium Botulinum spores (botulism). Found in luncheon meats. Nitrites combine with natural stomach acid and chemicals in the food to form nitrosamines, which are powerful carcinogens.
- Aspartame (sold as Equal and Nutrasweet): Possible link to brain cancer. May cause headaches, depression and anxiety attacks, or memory loss. It also raises the pH of urine and may be linked to kidney and bladder infections.
- THBQ (Tertiarybutylhydroquinone): This chemical gives foods a long shelf-life, but food manufacturers had a hard time getting this approved. Death has occurred from ingestion of five grams (about 1/5 of an ounce). Eating one gram can cause nausea, vomiting, ringing in the ears, delirium, a sense of suffocation and collapse.
10. Eat slowly and chew your food thoroughly.
Most people eat too fast. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating, and promote the growth of harmful bacteria in the digestive tract. Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion.
I wrote a FREE guide to the 4 Types of Sugar. Cutting sugar out of your diet is a necessary first step to better health. Download The 4 Types of Sugar Guide
for FREE to take your first step on overcoming your health challenges and maintaining optimal health.
https://draxe.com/healthy-fats/
https://www.cancercenter.com/community/blog/2016/08/natural-vs-refined-sugars-what-is-the-difference
https://www.ncbi.nlm.nih.gov/pubmed/25926512
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When it comes to improving your health and energy levels, the balance between sodium and potassium is crucial. These two minerals are involved in essential cellular functions, working together to maintain your body’s energy, hydration, and response to stress. If you're looking to enhance your mood, energy, and overall well-being, learning about this balance is vital. The Role of Sodium and Potassium in Your Body Inside each of your cells, the sodium-potassium pump helps regulate the movement of nutrients and waste. This process is essential for maintaining energy levels, proper hydration, and managing stress responses. The ratio between sodium and potassium determines how well this pump operates, making it critical for your health. Think of this balance like a tightrope: too much or too little on either side, and things can start to go wrong. Imbalances in sodium and potassium can lead to health problems that may already be affecting how you feel on a daily basis. Ideal Sodium-Potassium Ratio for Health In Hair Tissue Mineral Analysis (HTMA), the optimal sodium-to-potassium ratio typically falls between 2.1 and 3.1, with 2.4 being the median. This ratio reflects how well your body manages stress, inflammation, and hydration. When your sodium-potassium balance is off, it can be a sign of deeper issues with stress and overall health. High Sodium-Potassium Ratio: A Signal of Acute Stress A sodium-potassium ratio above 3.1 suggests that your body may be dealing with acute stress or inflammation. Some common signs of an elevated ratio include: Water Retention and Bloating: High sodium levels can cause the body to retain water, leading to puffiness or swelling. High Blood Pressure: Increased sodium often results in elevated blood pressure, especially if excess water is being held in your system. Mood Swings and Irritability: Rapid changes in mood, heightened stress responses, and irritability can be tied to high sodium levels. Hormonal Imbalances: An imbalance in sodium and potassium can lead to estrogen dominance, affecting other hormones and potentially causing mood swings, bloating, and menstrual irregularities. Liver and Kidney Strain: If your ratio is excessively high—above 12—it can indicate significant stress on your liver and kidneys, two organs essential for detoxification. Factors such as exposure to heavy metals (like copper, mercury, or aluminum) or certain medications can also elevate your sodium levels, pushing this ratio higher. Low Sodium-Potassium Ratio: A Marker of Chronic Fatigue If your sodium-to-potassium ratio falls below 2.1, it’s often a sign of chronic fatigue or prolonged stress. A low ratio, also known as an "inverted ratio," is associated with several symptoms: Chronic Fatigue and Weak Immunity: A low ratio indicates that your body is exhausted, often resulting in feelings of extreme fatigue and a weakened immune system. Food Cravings and Digestive Issues: Low potassium levels can trigger cravings for sugar or stimulants, and may lead to digestive discomfort. Emotional Instability: Low potassium can also contribute to irritability, frustration, and feelings of being emotionally drained. Trauma Response: When the sodium-potassium ratio dips below 1, it can be linked to deep-seated stress or trauma, signaling that your body needs serious support. As with a high ratio, heavy metal toxicity or certain medical treatments can contribute to a lowered sodium-potassium ratio, making it essential to address both mineral imbalances and environmental factors. How to Restore Sodium-Potassium Balance Bringing your sodium-potassium ratio back into balance is key to improving energy and overall health. Here's what you can do: For a High Ratio: Increase Potassium-Rich Foods: Eat more potassium-rich foods like bananas, avocados, leafy greens, and sweet potatoes to help counteract high sodium levels. Reduce Inflammation: Investigate possible sources of chronic inflammation, whether it's diet-related, stress-related, or due to exposure to toxins. Lower Stress: Engage in stress management techniques such as mindfulness, meditation, or gentle exercise to help reduce inflammation and restore balance. For a Low Ratio: Consider Potassium Supplements: If HTMA results show low potassium, supplementation may be necessary to correct the imbalance. Support Emotional Health: Chronic stress or trauma can often be at the root of low ratios. Seeking emotional support through therapy or stress-reducing activities can help. Check for Toxic Metals: If heavy metals are present, detoxifying your body may be required to restore proper sodium-potassium balance. Conclusion: Balance is Key to Wellness The sodium-potassium ratio may seem like a small detail, but it has a major impact on your health and energy levels. Whether you’re struggling with chronic fatigue, mood swings, or inflammation, maintaining the right sodium-potassium balance is crucial for overall vitality. Paying attention to this balance can help you manage stress, support your hydration, and guide you toward better health. By incorporating strategies to restore your sodium-potassium ratio, you can take control of your well-being and experience more energy, better mood stability, and improved resilience against stress. HTMA is the way to understand your own ratio. In a few days, the 'Special of the Year' will be revealed, allowing you to discover your personal ratio and learn how to enhance it, along with your health and energy! Make sure to sign up for my newsletter and open your emails!
It’s a safe bet that many people today are dealing with sluggish livers, even if they don't realize it. With the constant exposure to toxins in our modern environment, the liver, our body’s primary detox organ, is working overtime to clear out the “junk” we encounter every day. Whether it’s heavy metals, chemical pollutants, mold, or even stress, your liver is under constant pressure to keep up. While it’s easy to assume that most of us have some level of liver dysfunction, it’s important to understand how serious the situation is for each individual. A sluggish liver can lead to a variety of health issues, but it’s not always easy to pinpoint without the right testing. That’s where a Hair Tissue Mineral Analysis (HTMA) comes in, offering valuable insights into liver function and overall health. Here’s how an HTMA can help assess liver health and why you should consider this test for yourself or your family. 1. Cobalt Levels: A Clue to Liver Health One of the best indicators of liver performance that shows up on an HTMA panel is cobalt. Cobalt is a mineral that has two sides: as part of Vitamin B12 (methylcobalamin or hydroxocobalamin), and as a toxic metal in high amounts. When the liver isn’t functioning properly, the body can’t absorb Vitamin B12 efficiently, leading to cobalt accumulation in the liver. This build-up can manifest in various health issues, including thyroid problems, tinnitus, blood thickening, and even vision or hearing loss. Elevated cobalt levels in the hair can be a red flag that the liver is under stress. By paying attention to cobalt levels in an HTMA, you can get a clearer picture of your liver’s ability to detoxify and absorb essential nutrients. 2. The Sodium/Potassium Ratio: A Life-Death Indicator Another vital aspect of liver health reflected in HTMA results is the sodium to potassium (Na/K) ratio. Sometimes referred to as the “Life-Death” ratio, this measurement reveals a lot about your body's overall stress and energy levels. A low Na/K ratio typically indicates burnout, chronic fatigue, low stomach acid, and compromised immune function. All of these issues are connected to liver dysfunction. The body’s inability to detoxify and heal is often a result of chronic stress and infections, which can further impair liver function. If you have infections, the liver may be struggling to keep up with the detox demands, making the Na/K ratio a valuable marker for assessing overall liver health. 3. Heavy Metal Levels: A Key Sign of Liver Strain Heavy metals like mercury, lead, arsenic, cadmium, and aluminum are highly toxic to the body. When these metals show up in an HTMA panel, it’s a clear indication that the liver is working hard to detoxify the system. Interestingly, low levels of heavy metals can also signal liver trouble. If your HTMA shows little to no heavy metal excretion, it could mean the body is storing these toxins rather than eliminating them. This often points to an overburdened or sluggish liver that isn’t able to keep up with the detoxification demands. Either way, the presence (or absence) of heavy metals is an important clue that your liver might be overwhelmed, making it crucial to support proper detoxification pathways. 4. Oxidation Rate: Slow Metabolism, Slow Detox HTMA also helps assess the body’s metabolic rate through the oxidation rate, which is the balance between calcium and phosphorus. When this ratio is elevated, it indicates slow oxidation, meaning a slower metabolism. People with slow oxidation rates tend to be poor eliminators, meaning they struggle to detoxify and remove toxins from the body. This is another key indicator that the liver is sluggish and not able to efficiently process toxins. When your metabolism slows down, so does your liver’s ability to clear out harmful substances, leaving you feeling fatigued, bloated, and overwhelmed. 5. Lithium Levels: A Detoxification Powerhouse Lithium is a fascinating and often overlooked mineral when it comes to liver health. While most commonly known for its pharmaceutical use in treating bipolar disorder, lithium also plays an important role in detoxification. On an HTMA panel, low lithium levels can indicate poor detoxification, particularly in terms of glutathione production. Glutathione is the body’s master antioxidant, essential for detoxifying the liver and protecting cells from oxidative damage. If lithium is low, it may suggest that your liver is struggling to produce enough glutathione to keep up with detox demands. Although research on lithium’s role in detoxification is still emerging, clinical evidence points to its importance in supporting healthy liver function. The Bottom Line: Start with Minerals for Better Detoxification The liver is central to your body’s ability to detoxify, but it can’t do the job alone. Minerals are the foundation of every detox pathway in the body. Without adequate mineral support, detoxification can’t happen effectively, no matter how many supplements or herbs you take. This is why it’s so important to use HTMA testing to assess mineral levels and create a plan to restore balance. When you support the body with the right minerals, you can improve liver function, increase detoxification, and enhance overall health. Why Wait? Something Big is Coming! If you’re ready to get serious about your liver health and understand your body’s detox capabilities, there’s no better way to start than with an HTMA test. This test provides critical insights into your mineral balance, liver health, and overall metabolic function. And the best part? A major deal is coming your way this Thanksgiving! Keep an eye on your emails because you won’t want to miss out on what’s coming—a huge opportunity to get the testing and insights you need to take control of your health. Make sure you’re ready for this game-changing offer—it’s going to be the deal of the year!
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