What I do for Health and Weight Loss
· Increase Good Fats to 60%-70% of calorie intake, with
1. Butter – regular (good), organic (better), pasture-raised (best)
2. Tropical Oils – (Coconut Oil and Palm Oil), Olive Oil, Cod Liver Oil
3. Animal Fats – in Beef (bone-in), Poultry (with skin), Fish, (preferably organic or wild caught)
4. Full-Fat Cheese – no hormone or antibiotics (good), organic (better), raw (best)
5. “Pasteurized” Whole Milk (good), “Organic” Whole Milk (better) or “Raw” Whole Milk (best) - But not ultra-pasteurized or homogenized.
6. Regular Eggs (good), Omega-3 Eggs (better), Pasture-Raised Eggs (best)
· Reduce Carbohydrates to less than 100 grams (see where your limit is to lose weight everybody is different) around 10%-15% of calorie intake. Make them good quality carbohydrates from
1. Non-Starchy Vegetables – Green Leafy and any other except potatoes (eat with butter, olive oil based salad dressing, full-fat sour cream dip, or melted cheese)
2. Low Sugar Fruits – Berries, Grapefruit, Kiwi, and small Apples are good choices
3. Nuts, Seeds and Nut Butters (no sugar added) – preferably organic
· Eat a Moderate Protein Intake - 15-25% of Calories
1. Regular Eggs (good), Omega-3 Eggs (better), Pasture-Raised Eggs (best)
2. Bone-in fatty cuts of Beef and Pork
3. Poultry (w/skin) cooked on the bone
4. Wild-caught Fish and Shell Fish
5. Whole Milk Cottage Cheese – preferably organic
Once you reach your goal weight, you can start to add back in healthy fermented, soaked, or sprouted grains and legumes, and the occasional treat. They need to be added back in slowly based on maintaining your goal-weight.
Eliminating grain and legume Carbohydrates is just TEMPORARY. Doing this will curb the physical ADDICTION to carbs (bread/pasta/rice) and it will reduce or eliminate your CRAVINGS, energy crashes and lows. Then, once your goal-weight is reached, you can slowly add them back in to your diet, based on keeping your end-weight steady.
You will need to find what amount of carbohydrates your particular body can tolerate in order to maintain your weight-loss. Everyone’s amount is different.
Watch these short clips that explains "Why You Can't Lose Weight".
Watch these short clips that explains "Why You Can't Lose Weight".
Dr. Merritt - Merritt Wellnes Center
Adele Hite - Healthy Nation Coalition
Which Foods Should You Buy Organic?
When you eat organic foods, you reduce the amount of toxins, pesticides and other unhealthy chemicals taken into your body, and you give your body the best fuel it can get to make it function the most effectively. In today’s processed world, it may not be possible to make sure everything you put into your body is organic, but when you’re out grocery shopping, here are the top 10 foods that you absolutely must buy organic. Though the prices on organic foods might steer you in the other direction, your body will thank you for investing in these foods.
Peaches
Peaches are one of the fruits containing the highest amount of pesticides. The thin skin of peaches means that after they’re subjected to pesticides and herbicides, they really sink into the fruit. If you can’t find organic peaches, go for a fruit with a thicker skin instead.Apples
Everyone knows you’ve got to wash apples thoroughly before you eat them, and most of us realize it’s because of the film of insect-killing poisons that are sprayed on the apples. Assuming you don’t want to eat poison while you’re trying to get healthy, stick to organic apples or thicker-skinned fruits.
Celery
All this time, you probably thought you were doing something good for your body by eating celery, right? Not unless you’ve purchased an organic brand. You read how peaches and apples need to be organic because of their thin skins? Well, celery has no skin. Think about how well it must hold the pesticides. If you’re a celery eater, organic is a must.
Grapes
By now the pattern should be emerging. Any fruit with a thin skin is one you should be eating organic. Organic grapes should be available wherever you buy organic foods, but if you can’t find any, consider some delicious organic blueberries or raspberries instead.
Cherries
All cherries are bad when it comes to pesticides, but U.S. cherries are the worst. They have three times as many pesticides as the European brands!
Leafy Greens
Lettuce, arugula, collard greens, spinach and other leafy greens grown conventionally are often contaminated with potent pesticides and herbicides. Even kale, which is known for being a hearty vegetable that doesn’t suffer from pests or diseases, has been found to have high amounts of pesticide residue.
It’s not just fruits and vegetables you need to watch out for.
Here are some more types of foods that you absolutely must switch to the organic versions of:
Whole Milk & Cream
If the cows you eat are ingesting unwanted chemicals, those chemicals going into their milk too. Organic milk will ensure that your children are getting the healthy benefits of milk like strong bones and teeth, not a glass full of growth hormones.
Peanut Butter
One look at the ingredients list of a standard jar of peanut butter should be enough to have you racing for the organic peanut butter aisle. Standard peanut butter is loaded with refined sugars, fats and pesticides, while organic peanut butter is loaded with... peanuts. Plus, more than 99 percent of peanut farms use fungicides to treat mold and other conventional farm practices. Which would you rather put in your body?
Baby Food
You’re doing a great job making sure the food you eat is healthy. Would you do any less for your baby? Baby food can be full of pesticides and other unwanted chemicals just like grownup food, and these chemicals can be a lot worse for a growing baby. Make sure your child’s baby food is organic and pesticide free.
