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Preparing Colorful Fresh Nutrient-Rich Food For Healthy Lifestyle

In a previous article “Manage For Stress“, we discussed in depth, all the wide-ranging, many incredible benefits this Adaptogen Peruvian Maca provides to your endocrine system and hormones, replenishing them and keeping them in balance, and relieving chronic stress. Today, by providing 8 Tips In Healthy Eating, we are continuing a more in depth discussion on the many benefits of this incredible natural healing plant and include a variety of nutrient-dense foods that are also beneficial, particularly, in relieving stress and illness associated with a poor diet or ineffective supplementation.

Briefly, the 8 tips are:

1. Reduce consumption of convenience and processed foods.
2. Eat lean grass-fed and free-range meats.
3. Eat fresh fruits, vegetables, raw nuts, and edible flower seeds.
4. Eat naturally fermented foods.
5. Eat whole grains and complex carbs.
6. Eat fresh herbs and spices.
7. Drink high antioxidant drinks and fruit and vegetables smoothies.
8. Supplement with the best natural whole-food Peruvian Maca.

At the end of this article, you will have a better understanding of not only this healing plant’s Adaptogen-beneficial healing characteristics, but also of all the healthy benefits of nutrient-dense foods, which will allow your body, through a normalizing affect to adapt to and resist and cope with stressors, preventing energy-robbing conditions from developing, and through immune resistance, not allow for illness, infections, and disease to occur from harmful microorganisms.

According to Wikipedia,

hormonal imbalance occurs when a particular gland, due to external influences such as chronic stress, either under-produces or over-produces hormonal secretions, causing miscommunication between organs and tissues for physiological regulation and behavioral activities, such as digestion, metabolism, respiration, tissue function, sensory perception, sleep, exertion, lactation, stress, growth and development, movement, reproduction, and mood.

For more detailed information on the endocrine system and hormone imbalance from Wikipedia, read here.

Lethargic and Exhaustion Due To Poor Diet

Unhealthy Stressful State Of Exhaustion and Inability To Cope

This Adaptogen P Maca is a natural healing, complete and perfectly balanced, whole “Super Food”, which can restore your energy levels from your nutritionally-deprived body to good physical health, due to eating improperly, by providing your body a nutrient-dense whole-food, and re-mineralizing poorly nourished bodies.

Let’s look at its balanced nutritional composition according to a 2012 Evidenced Based Complementary Alternative Medicine reviewed by the National Institutes of Health (NIH): 60 percent carbs, 10-14 percent protein, 9 percent fiber, 20 free fatty acids, 7 essential amino acids, including linoleic, palmitic, and oleic, and steric acids, Vitamins C, B1, B2, B3, D, and Niacin.

Minerals include calcium, iron, magnesium, phosphorus, potassium, sulfur, trace minerals zinc, copper, iodine, selenium, manganese, and silica, phytonutrients, several glucosinolates (having anti-fungal and anti-cancer properties), and two unique substances found in no other plant species, macaenes and macamides.

This super food plant will assist your body by boosting your energy level, giving you sustainable energy, increasing your strength and resistance, and improve your exercise and physical performance, and add mass to your muscles and also tone your muscles, while increasing your endurance, as well. It’s popularity has grown with fitness buffs, body builders, and exercise freaks. This super plant works differently than other energizers on the market.

It contains no caffeine, or processed sugars (contains natural fruit sugars), or synthetic energy enhancers which actually promotes energy deficiency and weight gain, according to a 2016 Open Heart study with an NIH review. Your energy reserve is restored naturally, in a sustained manner, without any undue stress placed on your adrenal gland, as is the case with energy enhancers.

A 2009 NIH “A Pilot Investigation Into the Effect of Maca Supplementation on Physical Activity and Sexual Desire in Sportsmen” study looked at the effectiveness of P Maca as a sports supplement by strength and endurance athletes, and as a natural stimulant to enhance sexual drive, and determined that supplementation improved 40 km cycling time trial performance and sexual desire in trained male cyclists.

A 2002 study in the Journal of Agriculture and Food Industry (ResearchGate) found that P Maca was a powerful energizer and reported to exert many activities on the central nervous system.

Exhaustion and Another Awful Sleepless Night

Another 2018 NIH “Maca Polysaccharides: Extraction Optimization, Structural Features and Anti-Fatigue Activities” study looked at the anti-fatigue activities of P Maca and confirmed low-dose polysaccharides group had the significant anti-fatigue activity. One final 2005 International Journal Biomedical Science study reviewed by the NIH on restoring energy completed in 2003 showed this wonderful plant can restore your body’s energy level even in another way, through calming the nervous system.

Nutrient-dense foods act in the same way and there are certain nutrient-dense foods that are recognized for restoring energy levels. Bananas may be one of the best foods for energy, according to a 2012 NIH review “Bananas as an Energy Source During Exercise: A Metabolomics Approach”.

They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body, per an NIH study. Per the 2014 “The Role of Dietary Omega 3 Fatty Acids In Older Adults” NIH omega-3 fatty acids found in wild-caught fatty-fish, have been shown to reduce inflammation in the body, which is a common cause of fatigue. Thanks to its fiber content, whole-grain brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day, per a 2006 NIH “Blood Glucose Lowering Effects of Brown Rice in Normal and Diabetic Subjects’ study.

Thanks to sweet potatoes’ fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy according to a 1996 “Effects of Dietary Fiber and Carbohydrate on Glucose and Lipoprotein Metabolism in Diabetic Patients” NIH review. Free-range (non-caged) brown eggs are packed with protein, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested, found a “Egg Protein as a Source of Power, Strength, and Energy” 2009 Journals study.

Because of fermentation the carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, These example are only a few of numerous nutrient-dense foods capable of providing slow sustainable energy to the body, per a 2015 Oxford Academics “Egg Protein as a Source of Power, Strength, and Energy” study. See complete list of recommended nutrient-dense foods below.

Mood Swings, Loss of Memory, Anxiety and Depression

Unhealthy Intermitted StressExplosive Disorder

This natural healing Maca plant has shown in lab tests to be effective in relieving the negative impact of anxiety, depression, leveling mood swings, and boosting mental concentration, and mental recall.

One 2014 Journal Medical Foods study reviewed by the NIH on mice showed this healing plant has anti-depressant qualities. And, unlike prescription anti-depressant drugs, it did not show any of the negative side effects associated with anti-depressant drugs.  This whole food plant will also affect your brain in a very positive and profound way.

In a 2016 Evidence Based Complementary and Alternative Medicine (NIH) study with the mice, it was learned that the mice receiving this whole food supplement showed marked improvement in processing and storing new learned information more effectively, increasing the mice’s cognitive ability, in less than a month. Another 2007 study on mice published in Food and Chemical Toxicity ResearchGate) study, with induced mental-impairment was performed, the mice regained memory after being given this natural healing plant.

P Maca is administered to school-age children, as it is believed to improve memory and retention, and cognitive function, per a 2016 Evidence Based Complementary Alternative Medicine (NIH) study. Black variety of P Maca showed to be more beneficial than other varieties of Maca on learning and memory in ovariectomized mice on the water finding test, per a 2007 NIH “Aqueous and Hydroalcoholic Extracts of Black Maca (Lepidium Meyenii) Improve Scopolamine-Induced Memory Impairment in Mice” study, confirming the ResearchGate study above.

These results are profound because it was determined that the antioxidant properties and AcHE inhibitors found in this healing food, was very effective in restoring the loss of memory. It is a known fact that AChE inhibitors are effective in restoring brain function such as learning, remembering, and motor functions, according to a 2012 Evidence Based Complementary and Alternative Medicine reviewed by the the NIH. AChE inhibitors are also effective in restoring damaging effects of dementia, schizophrenia, Alzheimer’s disease, and Parkinson’s disease, found a 2013 Current Neuropharmacology study reviewed by the NIH.


Nutrient-dense foods are high in healthy omega 3 fatty acids, reducing neuro-inflammation which can play a role in the advancement of Alzheimer’s disease, according to a 2012 Advances In Nutrition (NIH) study. Nutrient-dense foods also reduce brain-fog, according to the 2012 NIH “Iron Deficiency On Neuronal Functions”, by restoring iron deficiency.

Another 2014 Psychopharmacology (NIH) study confirmed nutrient-dense foods such as green tea extract improves memory and cognitive functioning. Other examples of preventing cognitive decline include fruit berries, per a 2012 NIH “Dietary Intakes of Berries and Flavonoids in Relation to Cognitive Decline” study; dark green leafy vegetables which contain lutein, per a 2008 Nutritional Neuroscience (NIH) study.

And again,  omega 3 wild-caught fish for slowing cognitive decline, per a 2005 JAMA Neurology; and improving mental health, per 2016 Journal of Biomedical Science (NIH); and reducing the risk of Alzheimer’s disease, per a 2016 Nutrition Neuroscience (NIH). Once again there are many more examples!


Menopause is an inevitable occurrence for all women sometime around the age of fifty, if not before, per an NIH research paper “What Is Menopause?”. With the onset of menopause, estrogen levels naturally begin to decline. Declining estrogen levels negatively impact your metabolism, potentially leading to weight gain and it also effects cholesterol levels, found a 2014 Biomedical Research International (NIH) study.

One of the negative effects of lower estrogen levels is how it affects bone density, by reducing it, which will ultimately, lead to osteoporosis, if prolonged and not corrected, according to a 2015 Chronic Diseases and Translational Medicine (NIH). Many women experience symptoms like hot flashes and difficulty sleeping during this transition period, too, per a 2014 Journal Steroid Biochemical Molecular Biology (NIH) review.

Many women rely on HRT (Hormone Replacement Therapy) to treat the symptoms of Menopause, but, according to large clinical trials, HRT has some very undesirable side effects and can lead to very serious health issues, such as breast cancer, heart disease, stroke, and blood clots, according to a Mayo Clinic “Hormone Therapy: Is It Right For You?” review. Just one more piece of evidence that the use of unnatural remedies or substances, usually cause more harm than good.

Peruvian Maca root and nutrient-dense foods, however, will assist your body naturally, to produce and regulate all your endocrine system’s hormones, including replenishing estrogen if it is deficient, without all the negative side effects associated with HRT.

Menopause Discomforts

One 2006 International Journal Biomedical Science (NIH) study done in 2006 concluded by using this natural Adaptogen, it replenished estrogen levels in menopause women, preventing bone loss density and osteoporosis. One 2015 Climactic (NIH)study found P Maca reduced the symptoms of stress and depression in Chinese postmenopausal women.

According to another 2008 Menopause (NIH) study, P Maca reduces psychological symptoms of stress, including anxiety and depression, by regulating estrogen in postmenopausal women. One more example.

A 2016 International Journal Biomedical Science (NIH) study results showed that in addition to reduction in body weight, blood pressure and increasing serum HDL and iron, pre-gelatinized P Maca may be a valuable non-hormonal plant preparation for balancing levels of hormones and alleviating negative physiological and psychological symptoms, such as frequency of hot flushes, incidence in night sweating, interrupted sleep pattern, nervousness, depression and heart palpitations, experienced by women in perimenopausal stage.

In a 2017 American Journal of Clinical Nutrition (NIH) study in nearly 750 postmenopausal women, those who ate more nutrient-rich dairy and lean animal protein had significantly higher bone density than those who ate less. An Additional 2008 Journal of Womens Health (NIH) study in 483 menopausal women concluded that omega-3 fatty acids found primarily in nutrient-dense meats and fish, decreased the frequency of hot flashes and the severity of night sweats.

Foods highest in omega-3 fatty acids include lean grass-fed meats, wild-caught fatty fish, such as mackerel, salmon and anchovies, and seeds like flax seeds, chia seeds and hemp seeds, per NIH “Omega 3 Fatty Acids”. Yet another 2013 Menopause 1-year intervention study in over 17,000 menopausal women, reviewed by the NIH, those eating more vegetables, fruit, fiber and soy experienced a 19 percent reduction in hot flashes and weight loss, compared to the control group. Eating nutrient-dense foods and supplementing with Peruvian Maca is the way to go in dealing with the symptoms of menopause.

Weakened Immune System

weakened immunity and physical aches and pains-of unhealthy stress

P Maca root assists your body to maintain its natural rhythms. It also provides you with increased energy, as already discussed, in restoring your immune system and resistance, and in promoting optimal blood circulation. More on blood circulation shortly.

Macro and micro deficiencies can weaken your immune system and resistance to disease and illness. For example, lower levels of the trace mineral selenium increases your risk of bladder, breast, rectal, colon, and prostrate cancers, per a 2011 Molecular Nutrition Food Research (NIH) study. Lack of Vitamins A, B, C and D also weakens your immune system according to a 2010 National Review of Immunology (NIH) study.

Peruvian Maca contains the mineral selenium and vitamins A, B, C, and D, plus all the other beneficial vitamins and minerals, per a 2012 Evidence Bases Complementary and Alternative Medicine (NIH) study. P Maca does not strengthen your immune system by chance, but rather by increasing production of natural antibodies, including T cells, according to a 2016 Evidence Based Complementary and Alternative Medicine (NIH) study. These cells prevent age-related cognitive decline and also help destroy foreign invaders that can cause infections or disease, and even cancerous cells, keeping your body safe and functioning properly and efficiently, and healthy.

One 2014 Asian Pacific Journal Tropical Medicine (NIH) study determined P Maca has antiviral activity not only against Flu-A (like most antiviral agents) but also Flu-B viruses, providing remarkable therapeutic benefits. This is P Maca’s defense system. Nutrient-dense foods also play a huge roll in building the human body immune system in resisting illness, infections, and disease. Micronutrients such as vitamins and minerals like vitamin C and vitamin D, per a 2012 Journal Investigating Medicine (NIH); and folate,, per a 2018 Current Nutrition Report (NIH), may harm your heart, cause immune dysfunction, and increase your risk of certain cancers, respectively.

Unhealthy Unhappy Sadness and Depression

The NIH also found in reviewing a 2018 Gastroenterol Clinical North America (NIH) study found high fiber foods, complex carbs, and whole-grains like vegetables, beans, grains, and fruits help protect against disease, decrease inflammation, and boost your immune system.

And, of course, omega 3 fatty acids found in lean protein grass-fed meats and wild-caught fish and veggie proteins such as fresh raw nuts, help regulate inflammation and are linked to improved heart and immune health, per a 2011 California Agriculture (Berkeley) study reviewed by the NIH.

Poor Circulation and Alkalinity

Blood flow, the proper performance of your blood stream, made up of arteries, which transfers oxygen-enriched red blood cells (RBC) and nutrients to each cell in your body, while your veins remove waste products and oxygen-depleted blood (carbon dioxide), is very important. If your RBC count is low which is called anemia, your body may not be getting the oxygen it needs.

If the count is too high, a condition called polycythemia, there is a risk that your red blood cells will clump together and block tiny blood vessels preventing proper circulation. A few of the causes of poor blood flow are peripheral artery disease (PAD), per a 2010 Mayo Clinic Proceedings (NIH); anemia; diabetes, per a 2018 Biomedical Engineering Online (NIH); obesity, per a 2007 Dynamic Medicine (NIH); and smoking. P Maca is a whole-food-rich source of macro and micro nutrients and is beneficial in preventing anemia, found a 2012 Evidence Based Complementary and Alternative Medicine (NIH). Quoting the study:

Maca is a plant with great potential as an adaptogen and appears to be promising as a nutraceutical in the prevention of several diseases.

Unhealthy Microorganisms

Have you ever heard of pH? pH plays such an important and critical role in the proper functioning of our blood circulation. Ph (potential hydrogen) is a measure of acidity or alkalinity of any given substance. pH is measured on a scale from 0, which is completely acidic, to 14, which is high alkaline, with neutral being 7.

Ideally, a healthy person’s blood should be slightly alkaline with a pH of 7.4. In fact, all your bodily functions, for the exception of stomach acid, require a slightly alkaline environment to function properly.  According to a 2012 Journal of Environmental Public Health (NIH) study, proper pH balance of 7.4 and maintaining it is vitally important and the value in considering an alkaline diet in reducing morbidity and mortality from chronic diseases.

Once your blood and the environment of your body becomes more acidic by eating too many convenience or processed foods like most Americans do, other major health problems can develop.  Your body has literally thousands upon thousands of microorganism living on you and inside of you all the time, estimated to be at least ten times as much as the cells in your body.  Many of these organisms, like gut microflora probiotic), are there for a useful purpose and will not harm you, but many are not, and are there for their own purposes, according to a 2017 Biochemical Journal (NIH).

Under normal healthy conditions, particularly when your blood has the proper pH of 7.4, all of these microorganisms will not pose a threat to your health.  However, once your body’s pH moves to a more acidic state the immune system is compromised, and the normally harmless microorganisms may flourish, and multiplying, causing you great harm from infections, sickness, and disease, according to a study by Dr. Anna Cabeca, OB/GYN.

Did you know cancer cells can not function, reproduce, and multiply in an alkaline environment, per a 2016 BMJ Open (NIH) study? It has been demonstrated in laboratory tests that the lack of blood enriched oxygen, or anacepic anaerobic, encourages the growth and breeding of fungus, mold, bacteria, viruses, and disease, including cancer growth.

Healthy Nutrient-Dense Foods For Life

In fact another 2018 Institute for Research in Biomedicine (IRB Barcelona) study found that cancer cells proliferate less and in a less robust manner, or become weaker, when their internal pH is lowered to more acidic pH, that is to say the cancer cell interior becomes more acidic. This finding thus reveals opportunities for new therapeutic approaches to tackle the disease.

Nutrient-dense foods are beneficial in enhancing blood flow, or reducing the condition of poor circulation and maintaining the proper alkaline pH in the body, per a 2012 Journal of Environmental Public Health (NIH) study.  Here are a few examples of nutrient-dense foods that are good for maintaining proper circulation.

High in antioxidants cayenne pepper spice contains a phytonutrient called capsaicin which increases circulation, improves blood vessel strength and reduces plaque buildup in your arteries, per a 2016 Journal of Nutrition and Metabolism (NIH) study.

The NIH found that the common onion or green onions is one of the best foods you can eat and cook with because in a 30-day study in 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and artery dilation after meals, per a 2013 Journal American Collective Nutrition (NIH). Garlic is just as impressive. In a study in 42 people with coronary artery disease, those who consumed garlic for three months experienced a 50 percent improvement in blood flow through the upper arm artery compared to a placebo group, found a 2017 Anatonian Journal of Cardiology (NIH).

And, once again the tremendous health benefits of omega 3s from fatty wild-caught fish, found by the NIH which confirmed a 2014 Tanaffos Journal of Respitory Diseases (NIH) study, fish is especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow.

One more example, but we want to empathize that there are hundreds of other nutrients-dense foods that are good for circulation such as cinnamon, turmeric, beets, broccoli, pomegranate, walnuts, tomatoes, citrus fruits, ginger, and berries, just to name a few. In a 27-person study, those consuming high-nitrate dark leafy spinach greens daily for seven days experienced significant improvements in blood pressure and blood flow compared to a control group, according to the 2015 Clinical Nutrition Research (NIH) study.

Healthy Nutrient Dense Foods For Sustained Energy

You should now readily see that also maintaining an alkaline-base in your body is so vitally important in preventing inflammation causing illness, infections, and diseases. Convenience foods that make up what is now commonly referred to as the Western Diet”, should be avoided entirely or at least restricted to only occasional use:   Unhealthy processed or refined foods, or precooked foods, high-sugar, processed meats, or high-sodium foods, fried foods, or microwavable foods. or simple or refined carbohydrates to lower insulin levels. Now that we’ve covered what not to eat, let’s cover what are the best foods to eat:

Best Natural Supplement and Nutrient-Dense Foods In the World

As part of the 8 Tips In Healthy Eating to achieve optimum health and well being, you should purchase and consume fresh, organic nutrient-dense, non-GMO (non-genetically modified), foods in the forms of grass-fed finished beef, such as lean beef and bison; free-range or cage-free pork, lamb; and poultry (chicken, turkey, duck); and eggs; grass-fed diary butter and cheese; wild-caught fish and seafood; fresh nutrient-rich variety of veggies, fruits; raw nuts; and edible flower seeds.

You should also select whole-grains and cereals such as Aztec Maize, Millet, Whole Wheat, Oats, Quinoa, Ezekiel’s Breadnatural fermented foods such as yogurt, kimchi, kefir, pickles; large variety fresh herbs and spices, filtered water and high-antioxidant drinks variety of coffee, and green teas, Espresso, Pomegranate Juice, and last but not least,  Purchase Peruvian Maca on this authorized Affiliate Link to make a blueberry-Maca smoothie and other fruit and veggie smoothies;  and for fun, antioxidant dark chocolate.

Even better yet, consider starting your own backyard garden and grow your own fresh, nutrient-dense, organic, non-GMO veggies, fruits, nuts, and edible seeds.

The Real Deal For Health Fresh Healthy Peruvian Maca Root

You should also supplement with Peruvian Maca Mighty Maca Plus, which is not only fresh and nutritious, but also possess antioxidants activity and proper immune functioning, optimum circulation, promoting sustainable energy, chelating properties (detoxifying), nutrient-alkalinity properties, and hormone regulating activity.  Read the following reviews for more in depth information and documentation:

What Is In Maca Root

Benefits Of Maca

Maca Powder Health Benefits

Showing you how to live a incredible lifestyle by healing the most dreadful symptoms of menopause, and hormonal imbalance and other conditions we covered, with natural, safe solutions, to achieve overall health and well being, is our goal. Have we succeeded?

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We hope you found the 8 Tips In Healthy Eating enlightening and you act on it.  If you have any questions or comments, please leave them below.