8 Diet Changes to Good Health

To attain good health these 8 diet changes can be implemented straight away. Remove the causes of disease and your body will heal itself.

Socialized, allopathic medicine is disease-care and can also keep you alive in a medical emergency.

Health-care is your own responsibility. Bringing your body back into alignment with nature requires you to learn and find help in developing a healthy lifestyle.

More and more practitioners of all genres are pointing to nutritional deficiencies as the cause of disease.

“I don't look at food as entertainment any longer. It is a fuel for my body, and I decide what grade of fuel I will run on”. - Bill Mason

Do not be surprised if for the first week of diet change you do not feel well at all. Detox symptoms result as toxins and free radicals are mobilized while the body attempts to repair what was damaged prior. Do not suppress these symptoms. It means your body is doing its job.

Here are Your 8 Diet Changes to Attain Good Health

1) Drink more water, preferably spring water, but not from plastic bottles which leach chemicals. Drink water on a regular schedule even if not particularly thirsty to:

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  • Flush toxins from your body and promote more efficient kidney function
  • Re-inflate discs in the spine which are made up mostly of water to reduce back pains
  • Cushion muscles so joints move smoothly
  • Fill the stomach and curb hunger
  • Maintain high energy levels, stop brain fogginess or dizziness caused by dehydration

How much is enough? Check your urine midday. A pale yellow to clear colour is best. Bright or dark yellow means you are dumping the B-vitamins necessary for dealing with the common stressors affecting your body. Drink more water to solve this.

Avoid Inflammatory Foods

Reduce, or better yet, completely

2) Eliminate Processed and Fast Foods from your diet, which amount to 51 percent of our modern dietary intake.

  • Micronutrients, phytonutrients and antioxidants necessary for human nutrition have been ‘processed’ out of foods. When natural vitamins, minerals and enzymes are absent, an increased craving for macronutrients, which are the fats, carbohydrates and proteins, occurs.
  • Preservatives and ‘enrichments’ introduced to these foods are foreign elements to the body. The immune system reacts by increasing inflammation to defend against the perceived threat. These reactions are most apparent as allergies.
  • Pesticides and other chemical substances in foods change hormonal activity in the body boosting body fat, or causing infertility, allergies and other autoimmune issues.

3) Eat organic to increase nutritional values and to reduce exposure to chemicals.

At the very least, increase consumption of raw fruits, vegetables, vegetable juices, nuts and seeds for the micro and phytonutrients which are lacking in our diets. The craving for macronutrients (fats, carbohydrates and proteins) will stabilize as a result.

Choose fresh or frozen, over canned.

Read about my experiences on how to eat nutritionally rich organic foods AND save money (click here).

4) Eliminate Refined or Processed Grains particularly enriched wheat flour.

Most grains today are genetically modified (GMO) resulting in many health issues including gluten sensitivities, IBS and Crohn’s Disease.

Refining breaks down the grains to such an extent that they enter the body and intestines too quickly. In response, hormones that promote inflammation are released.

Latest studies now indicate that cereal grains contribute greatly to increased fat storage in the abdominal region.

Waist measurement over 40 inches in men and over 35 inches in women, no matter what their weight, is associated with a greater risk of heart disease, diabetes and cancer. If your waist measurement is too high, make weight loss a top priority.

Discover Juan Carlos’s Top 10 Flat Stomach Tips to reduce waist size and tone your ab-muscles.

We are now the most overweight population in the history of the human race. Two thirds of American adults are overweight or obese – an increase of almost 50% since 1960.

For more about Abdominal Fat Health Dangers, click here.
When you must eat grains chose organic whole-grain bread, cereal, crackers, brown rice, oatmeal but limit your intake of grains overall.

5) Reduce High-Sugar Items From Your Diet

Too much and the pancreas works over-time. Release of insulin and other regulating hormones cause immune reactions, inflammation and can lead to the complications of diabetes. The diagnosis of Adult-onset (Type II) Diabetes is ever increasing today.

Sugar is everywhere in our food supply including soups, sauces and condiments.

Really watch your intake and look for raw, unrefined varieties whenever possible.

Choose honey, agave and maple syrup or molasses.

6) Completely Avoid Partially or Fully Hydrogenated Fats, Trans Fats and Vegetable Oils

including coconut, corn, cottonseed, peanut and safflower oils Hydrogenation is a manufacturing process.

By adding hydrogen gas to vegetable oil, the molecules ‘twist’ (meaning trans-position) creating solid fats that last longer and have fewer refrigeration requirements.

The downside is that Trans-fats increase LDL- and lower HDL-cholesterol levels and more harmful than saturated fats. There is no safe level of consumption.

Read product ingredient labels carefully and do not buy any products containing:

  • the words shortening, partially hydrogenated vegetable oil or hydrogenated vegetable oil
  • fat or oil that is hard or in stick form; margarine, lard, and shortening.

Use More of the following fats which are absolutely necessary for good health:


Alpha linolenic acid (ALA) is a type of omega-3 fatty acid found in organic:

  • Flaxseed oil
  • Canola oil
  • Olive oil
  • Walnuts
  • Soybean oil


Omega-3 fatty acids (EPA & DHA) must come from food or supplements because these are not manufactured by our body.

Omega-3 is naturally found in:

  • Cod liver oil - also a rich source of vitamins A & D
  • Coldwater fatty fish such as: Albacore (white)tuna, Cod, Halibut, Herring, Lake trout, Mackerel, Salmon, Sardines, Striped bass

These polyunsaturated fatty acids supply many health benefts to include:

  • lower cholesterol and triglyceride levels,
  • reduced inflammation,
  • decreased arrhythmias,
  • reduced plaque rates on artery walls,
  • slightly lower blood pressure,
  • contribution to brain growth and development,
  • prevent cognitive decline and macular degeneration,
  • help slow the destruction of joint cartilage in osteoarthritis,
  • fight off inflammation from rheumatoid arthritis

For Other Healthy Fats Choose:

  • Grass-fed and free-range beef, chicken and turkey
  • Wild-caught fish
  • Nuts – almonds, walnuts and cashews
  • Beans

And, always remember to eat in moderation only to fuel your body.

7) Take a High-Quality Multi-Vitamin

Do not just look at the price and go for the cheapest brand. Many products are highly compressed, with binding ingredients to glue all together into hard tablets, plus preservatives for a long shelf life. The body cannot digest these easily and most are lost through the bowels completely whole as swallowed.

Check what other ingredients are listed and avoid animal derivatives, preservatives or artificial substances like titanium dioxide and magnesium stearate.

Invest in a highly digestible form. Choose liquids, soft-gel caplets, capsules, or my favorite ... a gel pack.

How your body absorbs and uses the vitamins is important. No matter how healthy you eat, you are still likely to have nutritional deficiencies due to varying crop growing conditions and food sources.

8) Exercise

A little regular exercise is one lifestyle choice to enhance health benefits obtained from your now healthy diet.

  • Try walking 20 minutes each day.
  • Do yoga.
  • Take a swim.
  • Play a team sport.
  • Do something enjoyable to stay interested in whatever you decide to do.

Not sure how to exercise if you are over the age of fifty? Dave Tabern has tips for Senior Fitness to Turn Back The Clock And Have More Fun In Your Life!

In summary it is important to remember …

The nutritional needs of our biological species are not being met. The price is disease. Cancer rate has been increasing every year over the past 75 years because phytonutrients have been processed out of foods.(source – J. Fuhrman MD, “Eat to Live”)

A conscious effort to adopt these 8 diet changes will reward you with a much healthier life.

More details including recipes, shopping lists, cooking tips and extensively researched information on the do’s and don’ts of food choices are now available in my e-book titled, “Healthy for a Lifetime, Steps to Master Your Health and Well-Being”. For information click here or on graphic of book.

 Take care of your health!


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