DAILY MAINTENANCE


 Superfood Mix

Magnesium






PROBIOTICS



Populate Your Intestines With Beneficial Bacteria with Latero-Flora



HORMONE-BALANCE


 Maca

 Coconut Oil

Krill Oil

 Greenlipped Mussels






 SPICES


Turmeric




SUPERFOODS


Spirulina

Chlorella

 Coconut Oil

 Cacao Beans

Acai Powder

 Hemp Seeds



WATER


Purify Your Drinking Water - Wellness Carafe

 

How Clean is Your Water?  Test it with the Drinking Water Test

 

Apple Cider Vinegar


Himalayan Salt 












diet - essential nutrition - natural holistic health


Diet - Essential Nutrition 2

(Food, Water, Air, Sunlight)


  • Eat probiotic-rich foods, many of which are fermented foods like kimchi, saurkraut, pickles, fermented veggies, miso soup, natto, tempeh, kefir, kombucha tea, raw (unpasteurized) goat milk/cheese/yoghurt, blue green algae (superfoods like spirulina and chlorella), or take a high quality probiotic. You can also make your own fermented foods and drinks at home. Wild fermentation takes a month or longer, while using a starter culture takes 7-10 days.

Probiotics provide the gut (digestive tract) with beneficial bacteria (flora) which strengthen the immune system, aid in digestion and detoxification, and improve nutrient absorption dramatically. Good health is dependent upon a healthy gut, and a healthy gut is dependent upon good flora, so probiotics are essential. The body should have at least 80% friendly bacteria (only 20% bad bacteria) in the gut. Because most of the body's immune system activity (about 80%) comes from the gut, it is the center of immunity where all disease begins. As Hippocrates, the father of western medicine, stated: "All disease begins in the gut". It is also our second brain because it contains more nerve cells than the entire spinal cord and surprisingly produces more of the 'feel good' neurotransmitter serotonin than the brain itself. Gut flora produces antibiotic, anti-viral, anti-fungal, and anti-parasitic substances, as well as digestive enzymes and essential vitamins. It protects the body from toxins in our food and byproducts of digestion, either by neutralizing toxins or carrying them out of the body (detoxing). Balanced gut flora prevents candida and harmful organism overgrowth. It also keeps the gut wall healthy which prevents the contents (like food particles, microbes, toxins) from leaking into the bloodstream ("leaky gut") causing immune dysfunction (i.e. allergies, eczema, asthma, food intolerances, IBS, etc.), increased toxicity in the body, and organ damage. Thus poor gut health leads to both toxicity and malnourishment (nutritional deficiency).

Gut flora can be damaged due to: poor diet (like GMOs, anti-nutrients like lectins in grains and legumes, sugary/starchy foods, etc), antibiotics, pesticides, steroids, non-steroidal anti-inflammatory drugs, birth control pills, long use of prescription drugs, chronic stress, conventional dairy, bottle feeding, pollution, radiation, over-consumption of alcohol, toxic chemicals, dental work, and tap water (has chlorine, sometimes fluoride, etc). If the gut isn’t functioning properly, the body is doomed. 

  • Eat hormone-balancing foods. There are two major types of endocrine hormones: steroids and peptides. Steroids are generally sex hormones, such as estrogen and testosterone, created from cholesterol in the ovaries and testes. Their imbalances can create problems with sexual function and reproduction (like sterility), mood, growth and development. Peptides are concerned with regulating blood sugar (insulin hormone) and sleep cycles (melatonin hormone for ensuring deep sleep). Thyroid hormones are peptides that tend to regulate metabolism in general. Hormones are produced using healthy fats and cholesterol, so lack of these important dietary factors can cause hormonal problems simply because the body doesn’t have the building blocks to make them. 

The superfood maca, a Peruvian tuber cruciferous vegetable that grows high in the Andes, is a powerful endocrine adaptogen that balances hormones according to one's needs, increases energy, fertility, stamina, libido (it's known as 'nature's viagra'), reduces stress, anxiety, depression, menopause/PMS/PCOS symptoms, insomnia, and other hormonal related problems. Some good food sources for hormone balancing are saturated and monounsaturated fats like coconut oil, avocados, olive oil, raw nuts, organic grass-fed butter/ghee/yogurt, and egg yolks, while some good nutrients are omega-3 fatty acids (like krill oil, greenlip mussels, or hempseeds), probiotics, vitamin D3, and phytonutrients (like spirulina). For detoxing and reducing excess estrogen, cruciferous veggies are very effective, and it's best to avoid high estrogen foods like soy, sugar, and conventional meat and dairy.

We are constantly exposed to endocrine/hormone disrupting (estrogen-mimicking) chemicals in the environment, food (like pesticides and herbicides), personal care products (like pthalates), and household products (like BPA plastic or teflon). They lead to hormonal imbalances causing infertility, depression, sleep disorders, and many health problems. It's best to minimize or avoid exposure to these chemicals. Learn more about chemical stressors.

  • Eat organic foods whenever possible because it's safer and healthier since free of pesticides, herbicides, chemicals, antibiotics, hormones, irradiation, and genetic modified GM ingredients. If not organic, you can clean vegetables and fruits using 2 tablespoons of raw apple cider vinegar mixed with 1 gallon water, then rinse to remove at least surface chemical residues like pesticides and herbicides. Or use white vinegar, sea salt, or himalayan salt. To see what pesticides are on your food and their human health effects, check the WhatsOnMyFood website.

Per the EWG, buy these 'dirty dozen plus list' of produce organic only because they are the heaviest sprayed with pesticides: apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers, kale, collard greens, and summer squash. The 'cleanest 15 list', which are the least sprayed (so don't need to be bought organic) are: asparagus, avocados, cabbage, cantaloupe, sweet corn, eggplant, grapefruit, kiwi, mangos, mushrooms, onions, pineapple, sweet peas, sweet potatoes, and watermelon.

Keep in mind, more and more conventional foods and fresh produce like meat, shellfish, almonds, milk, lettuce, spinach, veggies, fruits, spices, seasonings, wheat, potatoes, eggs, sprouting seeds like alfalfa, etc. are being irradiated or pasteurized which makes them dead (destroys their nutrients and enzymes) and produces toxic byproducts. Irradiated foods are now not labeled (since not required by law), thus the consumer is unaware. So eat as much organic as possible.

  • Eat fresh, whole (not processed), local, seasonal foods. Also, eat a variety of colors in foods (the rainbow) because each color provides different nutrients and phytonutrients. For example, green foods contain lutein and indoles, red foods lycopene and anthocyanins, dark orange foods beta-carotene, yellow-orange foods bioflavonoids,  blue and purple foods phenolics and anthocyanins, and white foods allicin.

  • Eat raw, lightly steamed, slow cooked, or light stir-fried foods. Limit or avoid deep fried or high heat cooking. Less cooked and lower heat cooking is healthier because it preserves both the nutrients and the food's natural digestive enzymes. This frees up much of the 80% of energy typically used in the digestive process, and can be used for self-healing and to achieve higher states of mind and well being. Gradually increase the amount of plant foods and raw foods into your diet.

Also, use healthy oils if frying. For high temperature, use coconut oil, palm oil, butter, ghee (clarified butter), or grass-fed animal fat like beef tallow and lard (pork fat). For low to medium temperature, use virgin olive oil (best), almond/macadamia oil, grapeseed oil, or sesame oil. Coconut oil, a superfood, is one of mother nature's most perfect foods, is great for cooking, and has many other uses and benefits as well. The best oils (most stable at high heat) are saturated (best) and monounsaturated oils (for low to medium temperature only). Polyunsaturated oils are not stable and thus not good for cooking, and many are chemically processed using hexane extraction making them unhealthy and toxic. So avoid cooking with toxic inflammatory omega 6 vegetable oils like corn, soy, canola, rice bran, sunflower, and safflower. The high consumption of these processed polyunsaturated vegetable oils (inflammatory omega 6 oils) in the diet today (used in cooking and in many processed foods) leads to chronic inflammation, the root cause of many health problems and diseases today. You can also avoid frying with oils by baking or grilling meats and steaming vegetables, then sprinkling some oil afterwards if you like.


Cooking, soaking, sprouting, or fermenting grains, legumes/beans, nuts, and seeds reduces the enzyme inhibitors and anti-nutrients (substances that prevent the body from absorbing nutrients and damage the digestive tract/gut). Sprouting and fermenting increases their nutritional benefits enormously. For soaking, soak for at least 12 hours in warm water (with sea salt added best), rinse, and then sun dry, low-temperature oven dry, or dry using a food dehydrator.

  • Eat superhealthy foods like: cruciferous vegetables (broccoli, cauliflower, cabbage, brussel sprouts, kale, collard greens, kohlrabi, mustard, rutabaga, turnips, bok choy, arugula, horse radish, radish, wasabi, watercress, etc), dark green leafy veggies (spinach, kale, dandelion, mustard greens, swiss chard, etc), avocados, olives, cucumbers, garlic, ginger, turmeric, parsley, papaya or pineapple (have natural digestive enzymes), watermelon, raw nuts (almonds/walnuts/macadamias/brazil nuts), sprouts, raw seeds (sunflower/pumpkin/sesame/chia/hemp seeds), berries, lemons/limes, raw unpasteurized organic apple cider vinegar, sea vegetables and seaweeds, fermented foods, cayenne pepper/chilis, cloves, oregano, etc.

Some healthy spices and herbs and their benefits are: turmeric/curcumin ("the king of spices", crosses brain-blood barrier, anti-inflammatory, antioxidant, antiseptic, pain relief, boosts immunity, anti-carcinogenic, improves digestion, detoxes liver, maintains cholesterol/blood pressure/triglycerides, arthritis relief, prevents/treats diseases like cancer, regulates metabolism and weight management, memory and brain function, various skin conditions, neurological disorders, etc); cayenne or capsicum ("the queen of spices", blood circulation, heart health including prevent and stop heart attacks, improve digestion, nausea/gas/headache relief, weight loss, sinuses, pain relief, boost immune system, prevent/treat diseases like cancer, etc); ginger (blood circulation, warmth, relieving nausea, morning sickness, upset stomach, motion sickness, altitude sickness, anti-inflammatory, cramping, indigestion, migraines, gas, fevers, better breathing, regulate menstruation, etc); oregano (antibiotic, antifungal, etc); cilantro (detoxes heavy metals like mercury, aluminum, etc); rosemary (eases arthritis, cancer prevention, increase circulation/energy/alertness, stop bad breath, gas relief, stimulate hair growth, radiation protection, antifungal, antibacterial, antiviral, anti-inflammatory, etc); cardamom (aphrodisiac/circulation to private parts, etc); saffron (asthma, sleep, memory enhancer, etc); cinnamon (reduce/balance blood sugar, diarrhea, antifungal, antibacterial, antiviral, anti-inflammatory, antioxidant, etc).

Also, eat superfoods like spirulina, chlorella , raw cacao, maca, coconut oil, hemp seeds/oil, noni, bee pollen, aloe vera, goji berries , and acai berries. Due to our nutrient-deficient soils and diet, our active stressful lifestyle, and our polluted environment, I recommend supplementation with these nutrient-rich superfoods. They are living, nutrient-dense foods that contain vitamins, minerals, proteins (amino acids), probiotics, phytonutrients, antioxidants, healthy fats, hormones, enzymes, and detoxifiers. The minimum daily nutritional supplementation should include at least a superfood mix (travel packet) and the two vital nutrients that most people are deficient in: magnesium, and vitamin D3 (included in the recommended superfood mix). I've provided affiliate source links throughout this website and banners for recommended high quality products (mostly superfoods from iHerb and detox products from the Global Healing Center).

  • Drink clean mineral-rich water. Drink plenty of clean water daily  to stay properly hydrated. Drinking a full glass of water with a lemon/lime as soon as you wake up is a great way to start your day. It alkalizes the body, is good for digestion, cleanses the liver (detox), boosts the immune system (vitamin C), reduces inflammation, and helps you lose weight. To check if you're properly hydrated, observe your urine color. It should be light yellow to clear if you’re adequately hydrated. Also, eat more foods which naturally contain lots of water like cucumbers, watermelons, and green leafy veggies.

    Tap water and most bottled water is not safe to drink because of toxic chlorine, fluoride, heavy metals like lead and arsenic, trace amounts of pesticides, industrial pollutants, and more contaminants. Fluoride, an industrial waste, is linked to cancer, infertility, lower IQs, hardening of arteries, docility, and many other health problems. It's also found in pesticides, medicines, toothpaste, teflon cookware, many teas, and even baby food. So buy bottled spring water (must have mineral content on label) or find a spring near you. You can test your city water with a simple test kit. An inexpensive option is to refill big bottles with purified water (using reverse osmosis RO machines in your supermarket or neighborhood). This filtered water has no contaminants, but has no minerals as well, so one option is to add 3 tablespoons of raw unpasteurized apple cider vinegar to 1 gallon of the purified 'dead' water to remineralize it again. The apple cider vinegar not only remineralizes the water, but also offers many other health benefits including detoxing the body. If there was a panacea to treat almost any ailment, it's raw apple cider vinegar. Or, add himalayan salt to remineralize the water. A pinch of himalayan salt in water is also a healthier alternative to sports drinks to replace electrolytes. Or add a few drops of lemon/lime into your water. If you're adequately supplementing daily to alkalize you body, you may not need to remineralize the water.  You can also use a high quality filtering water pitcher

Keep in mind, we absorb even more water taking hot showers than drinking, so buy a good shower filter to remove chlorine and other contaminants in the tap water, or buy a whole house filter. The body absorbs more water during a 10 minute hot shower than drinking 8 glasses of water. If you don't have a shower filter, avoid hot showers since the body absorbs much water through the skin when the water is hot, so take warm or cool showers instead. Finishing a shower with the coldest water boosts blood circulation and the immune system, and helps relieve stress and depression.


Make sure to stay adequately hydrated especially when hot, after physical activity, and when sick or detoxing. Thirst signals can often be mistaken for hunger signals which leads to overeating.

  • Take deep breaths often especially when the air is clean and in highly oxygenated places like in nature. Proper oxygenation is key to the very foundation of health because it means having a healthy bloodstream, the vital system that transports oxygen and nutrients to every cell in your body. With each breath, you can stimulate the life processes of each and every cell in your body. It not only controls the oxygenation of the cells, but partially regulates the flow of lymph fluid containing both white blood cells (major players in the immune system) and toxic wastes (thus detoxing the body).
  • Get minimum 20-30 minutes of direct sunlight to exposed skin and without sunscreen daily. Sunlight is essential food too and the best source of vital vitamin D, a prohormone that activates hundreds of genes that promote health and greatly reduces our risk of getting chronic diseases. Vitamin D has been shown to prevent more than 70% of all cancers.

Make sure not to get more than mildly pink or sunburned while slowly increasing your direct sun exposure. If you're unable to get some sunshine, the best food sources are shitake and button mushrooms, fish like mackarel, salmon, sardines, and cod liver, hemp and sunflower seeds. But to get sufficient vitamin D, its best to supplement with at least 5000mg of natural vitamin D3 (not synthetic D2).


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 * The information on this website is for educational purposes only and not medical advice.