It is important to take care of both your mind and your body, by balancing all your life dimensions, that will allow you to achieve and maintain overall health and well being, and you will be rewarded in many ways.  It will allow you to take charge of your life and feel good about the choices you make.  Will you take the iniatative to learn about what is health food, and how to identify it, and consume it?  You will improve your physical health, gain strength, stamina, and feel more fit.  You will gain a more positive attitude, and experience more enjoyment in your life.  You will become a role model and become a leader for your family and friends.

Wikipedia describes health food as a food marketed to provide human health effects beyond a normal healthy diet required for human nutrition.  For more information on health food, read here.

Lifestyle changes

Any changes in your lifestyle should be a work in progress.  Remember, it takes a minimum of thirty days to replace old habits with new ones.  Lasting changes take time.  So, begin

optimistic healthy attitude

by setting small achievable goals that can be easily added to your busy schedule, and that you can control.

Health and well being involves being aware and making changes in all the life dimensions so they remain in balance with each other.  The most obvious place to start making these changes is by making healthy choices about diet and exercise (physical dimension), and staying positive (emotional, intellectual and social dimensions).  Making changes in these areas is the most important investment you can make in your life.  Strive for the best health and wellness you can achieve in all areas of your life dimensions, making mindful healthy choices.

Adopt A Proven Path

There is a proven path to both overall health and well being, and that is through diet and proper nutrition.

In most of my articles I have stressed the importance of choosing fresh foods over store-bought foods, and it’s as important for you to understand why.  Foods on your grocery shelves are not as fresh as they appear.  Sure, they look fresh, but, in reality, it’s very likely, these fresh-looking foods, have been on a path to your grocery shelves taking maybe weeks from the fields to shelves, traveling in refrigirated trucks, even thousands of miles.

During this transportation time it is estimated that foods loose as much as 35% of their nutritional value.  That is why I have always recommended that you find a local small farmer, or a roadside farmer’s stand, selling organic non-GMO’products, to buy your fresh fruits and veggies from,  a small local butcher where you can buy fresh lean grass-fed beef, pork, and free-range poultry.  And, a local fish market where you can buy fresh fish and seafood.

fresh lean beef topside

Just as important as freshness, is buying certified organic and non-GMO foods, because they will be free of perservatives, chemical fertilizers, food dyes, and other chemical additives, which is much more healthier for you.  One other thing about, fresh, it tastes so much better, full of flavor, and tenderness or firmness, depending on what it is.  For example, a fresh tomato, you want the bursting tangy flavor, but firmness when you slice it.  Or, a fresh ear of Silver Queen corn, you want the sweet flavor and the tenderness of the kernels, when you bite into it.

Make an effort to have more home-cooked nutritious meals for you and your family, not only to encourage healthier eating, but, also to spend more constructive family time together.  That important home-cooked meal might be breakfest, which will allow you and your family to get a jump start on the busy day ahead, by providing the nutrition needed early to enhance energy levels physically, and the ability to think faster and clearer mentally.

Let your family (children) participate in meal planning.  First of all, kids love being involved in making fun meals and snacks.  Speaking of snacks, keep more healthy snacks on hand such as fresh fruits and veggies, nuts, and whole grains, and do away with chips and sweets.  Be a good example and show your kids to eat when they are really hungry, not when thet’re upset, bored, angry, or sad.

Enjoy variety from all the four major food groups, such as fresh fruits and veggies, lean sources of protein, low-fat diary, and whole grains.  More on these four food groups a little later.

Eat when you are actually hungry, and eat in moderation by focusing on feeling comfortable after you eat.  Practice the technique of “putting your fork  down”, after taking a bite of food, lay your fork down in your plate, chew your food slowly and savor it, and even start up a healthy conversation.

Being positive and optimistic is essential to your overall healthy lifestyle and well being.  Choose your free-time activities by things thet interest you and you enjoy, whatever that might be.  Learn to relax, reducing stress and anxiety, an  re-center yourself, by meditation, deep breathing, yoga, listening to music or dancing, or whatever works for you.  Give yourself credit for accomplishing small goals, and actually award yourself for your acomplishments along the way.

Be flexible and open-minded because sometimes life just gets in the way.  Sometimes life happens when you’re making plans.  Don’t fear change because change will happen

fresh wild-caught salmon

irregardless of what you do.  Have you ever heard of the saying, “the only thing constant in life is change”?

Spend time with family and close friends, and avoid overly negative or depressed people, if it can be avoided.  Read an inspirational book or listen to a positive motivational CD.

Volunteer some of your free time to charitable or worthwhile causes in your community, because by helping others in need, it will go a long way of fulfilling the need in you to be wanted and appreciated, which will improve your emotional outlook.

Strive for balance in both your personal and work life, by making time for important relationships in your life.  Don’t hesitate to call on family and close friends when you are struggling with something, or need support.  Embrace the opportunity to meet new people when you can, and expand your social circle.

Choose Fresh Nutritious Foods

So, what is health food?  Health food or nutrient-rich foods contain all the important vitamins,  minerals, and trace elements, and only a few calories, low in sugar, sodium (salt), startches, and bad fat or saturated fats.  Foods that are naturally nutrient-rich include fruits and veggies, lean meats and fish, whole grains, dairy, legumes, nuts, and seeds.  You may not be getting all the micronutrients your body requires to function effeciently and effectively.  Americans tend to eat fastfoods that are high in calories and low in micronutrients. 

Americans also tend to eat more preprocessed, prepackaged, precooked , or microwavable foods, that are full of hormones, perservatives, food coloring, and no telling what else, all of which are unhealthy and hard to digest.  Did you know that microwaved food alters the chemical makeup of the food, making it equally as hard to digest as the preprepared foods full of perservatives and additives?   Low nutrient foods usually contain more sugar, sodium and trans-fats, and contribute to weight gain and poor health.  These types of food increase your risk of health issues such as Type 2 Diabetes and heart disease, and many other ailments.

According to the USDA adult Americans are most likely defficient in the following micronutrients:

  • Mineral Calcium–food sources include non-fat diary, broccoli, dark leafy greens, and sardines.
  • Mineral Potassium–food sources include bananas, canteloupe, raisons, nuts, fish, spinach, and other dark greens.

    fresh whole wheat grains
  • Fiber–food sources include legumes, beans, peas, bran, whole grain, seeds, apples, strawberries, carrots.
  • Mineral Magnesium–food sources include spinach, black beans, peas, and almonds.
  • Vitamin A–food sources include eggs, milk, carrots, sweet potatoes, canteloupe.
  • Vitamin C–food sources include oranges, strawberries, tomatoes, kiwi, broccoli, red and green bell pepper.
  • Vitamin E–food sources include avocados, nuts, seeds, whole grains, spinach, and dark greens.

Four Nutrient-Rich Food Groups

Grains–whole grain foods are low in fats, high in fiber, and complex carbs, preventing overeating because you feel fuller longer.  Always look for ingredient “whole” on the label, such as “whole wheat flour,” and have at least three grams of fiber per serving.  Choose the following grains:  rolled oats, whole wheat pasta, whole wheat tortillas, whole grain wheat or rye crackers and breads, brown and wild rice, barley, quinca, buckwheat, whole corn, and cracked wheat.

fresh organic-fruits-and-veggies
fresh organic fruits and veggies

Fruits and Vegetables-Fruits and veggies are naturally low in fats.  Always buy certified organic and non-GMO.  Orange and dark green are the best skin colors.  Choose the following fruits and veggies:  broccoli, cauliflower, brussel sprouts, leafy greens such as swiss chard, cabbage, romaine, or bok choy, dark leafy greens such as spinach and kale, squash, carrots, and sweet potatoes. turnips and pumpkin, snap peas, green beans, bell peppers and asparagus, apples plums mangos, papaya, pineapples, bananas, blueberries, strawberries, cherries, pomegranates, and grapes.  Citrus fruits grapefruit and oranges, peaches, pears, melons, tomatoes, and avocados.

Meats, Poultry, Veal, Lamb, and Pork-Choose low-fat lean cuts of grass-fed  beef, or free-range pork, veal, or lamb.  Look for “round”, or “loin”, or “leg” cuts on the packaging.  Trim other fat off before cooking, cooking by broiling, baking, or roasting.  Limit the use of lean beef to not more than four times a week.  Chicken breasts are the best cut of poultry, being low in fat and high in protein.  Always remove skin and excess fat before cooking, either baking, broiling, grilling, or roasting.  Other substitute meats include turkey bacon, ground chicken or turkey.  Protein non-meats sources include beans, peanut butter, nuts, seeds, legumes, lentels, and chick peas.

Fish and Shellfish-Fish and shellfish should be fresh cold-water, or wild-caught fish, clean and clear in color with firm springy flesh.  If you can’t buy fresh, purchase frozen or low-salt canned fish.  Wild-caught oily fish are best source of Omega 3 fatty acids, which include wild caught salmon, wild-caught tuna, mackerel, sardines, swrimp, mussels, clams, scallops, and lobster.

Dairy and Dairy Substitutes

Choose skim milk or low-fat milk, or enriched milk substitutes.  Replace cream with evaporated skim milk for cooking and coffee.  Also use low-fat or fat-free cheeses.  Use the following forms:  low-fat, skim, nut or enriched milk, like soy or rice, skim ricotta instead of cream cheese, low-fat cottage, string cheese, and plain low-fat yorgart in place of sour cream.

Supplement Your Diet With A Natural Adaptogen Whole Food

For added nutritional benefits and assurance to eating fresh nutritious foods, supplement your diet with a natural, organic, non-GMO, healing whole food Adaptogen Peruvian Maca, which will provide you with all the benefits of fresh nutritional whole foods.  Adaptogens are a unique class of natural-growing plants (only a few recognized world-wide), that have the ability to assist the human body to “adapt” and naturally function properly, by providing a “normalizing effect”, or balancing effect, to harmful stressors, oxidation, inflammation, and other harmful substances.

P Maca is a natural, non-toxic, nutritionlly balanced, whole food containing 60% Carbs, 11% Protein, 9% Fiber, 18 Amino Acids (almost all of the Amio Acids), 20 free fatty acids, Vitamins Thamin (B1), Riboflavin (B2), Ascorbic Acid (C), and Niacin (great for healthy circulation). Minerals and trace elements sucs as Calcium, Phosphorus, Magnesium, Sodium, Copper, Zinc, Manganese, Iron, Selenium, and Boran.  It contains five different Sterols (lowers colesterol), naturally occuring fruit sugar, and Phytonutrients Glucosinolates and Polyphenols (plant bioactive compounds) believed to have anti-Cancer properties.

One ounce (28 grams) of P Maca contains:  91 calories, 20 grams of carbs, 4 grams of protein, 2 grams of fiber, 1 gram of fat (fatty acids), 133 % of RDI of vitamin C, 85% of RDI of copper, 83% of RDI of iron, 16% of RDI of potassium, 15% of RDI of vitamin B6, 30% of RDI of manganese.

fresh, powder, capsule Maca root plant

Look back at the USDA study showing the various micronutrient deficienceies of most Americans.  Even if you didn’t eat fresh nutritious foods as we recommend, you could still supplement with P Maca, and go a long way in correcting those deficiencies outlined by the USDA, assuring you at least some hope of restoring and maintaining overall health and well being.

You’ve now learned what is health food, how and where to buy it, and how to prepare and cook it, all in an effort to promote better overall health and well being for you and your family.  For more ways to better you and your family’s overall health and well being, please read WHAT IS NATURAL HEALTH?  The question you need  to ask yourself is, are you prepared to make the necessary changes to accomplish this?  Are you ready to take action?

I know you probably have questions, so please address them below, and I will get back to you as soon as possible.  For more in depth information on the many and wide-ranging benefits of this incredible Adaptogen Maca, please read the following reviews: