We tend to forget that clean water and healthy foods are not just the foundation of health, but also more powerful than drugs to keep us well. However, the quality of what we consume is also of prime importance. If you build a healthy foundation using basic items such as fitness and nutrition your body will flourish.


  1. The most essential, and cost-effective thing you can do to your body each day is to drink purified water, which should have a minimum PH 7.0.
  2. Drink at least 50% of your body weight in ounces daily; more if you work out or live in an area that is hot.
  3. Consume organic food as often as you can. They have more nutrients, more antioxidants, as well as more phytochemicals to fight diseases and are free from harmful pesticides, herbicides , and fungicides.
  4. Eat 4-9 servings of fruit and vegetables every day; select produce in different colors to obtain the greatest range of minerals and vitamins you can get.
  5. Eat more raw than cooked vegetables since they are full of much needed enzymes.
  6. If you do decide to eat meat and want to buy organic meat that is fed to animals It is not just free of antibiotics and hormones fruit and vegetable vitamins but also much leaner and has a distinct nutritional profile than commercially raised meat. It is rich in the anti-inflammatory Omega 3 fatty acids and lower in inflammation-promoting Omega 6. It also contains a higher amount of the healthy CLA (conjugated with linoleic acid). CLA acts as an antioxidant that has strong anti-cancer properties and can reduce the risk of heart disease as well as fight inflammation. It also helps reduce body fat as well as increasing the amount of lean muscle mass. Meat and dairy products derived from grass-fed animals can contain 300%-500% more CLA than cattle that are fed the typical diet of hay and grains.
  7. Consider other healthy and lean meats , such as buffalo and ostrich.
  8. Only eat free-range, organic poultry and eggs.
  9. If you do consume dairy, make sure it is natural and, in the ideal case, raw – that means not pasteurized or homogenized. It is free from antibiotics, and contains the hormone hRGH (recombinant human growth hormone), has more nutrients, and the enzymes have not been destroyed by these processes. It’s also well tolerated by people who are lactose intolerant. In California you can get organic fresh milk and cream ketofu, immune-building colostrum butter and cheddar cheese purchased from Organic Pastures.
  10. Include organic nuts and seeds to your food plan. It is best to eat raw, as roasting them at high temperatures can cause them to oxidize in a way that makes them rancid. It also degrades antioxidants. Nuts are a good source of protein, fiber B-vitamins, folate, zinc, calcium, iron and antioxidants selenium and Vitamin E.
  11. Create a variety of beans a regular part of your diet. They’re high in fiber, protein and antioxidants.
  12. Consume only whole grains, not ground, processed or bleached. Fortified with synthetic vitamins and minerals, etc. When food items are fortified, you are aware that all their original nutritional value has been removed through refining.
  13. Don’t rely entirely on wheat as your primary grain source. Wheat is the most glycemic-friendly of all grains , and a lot of people are not tolerant to it. Try other grains like Oats, quinoa, buckwheat barley, brown rice, rye, spelt, teff triticale, amaranth, and millet.
  14. Limit your caffeine intake. It can cause exhaustion of the adrenal glands, which means your body is having a difficult and harder time producing enough cortisol needed to get you up early in the morning. It can also keep you awake when you need to be alert. It can disrupt your regular cortisol cycle.
  15. If you are a coffee drinker to enjoy its aroma and flavor change to coffee that has been decaffeinated using the Swiss Water Process – the only process that only leaves 0.01 percent of caffeine.
  16. Drink only organic coffee. Non-organic coffee is the heaviest processed chemically-treated food product available in the world.
  17. Avoid trans fats at any price. (This includes foods that are fried, whether in restaurants, either commercially or at home). They reduce HDL (high density lipoprotein, the”good guy”) and also raise LDL (low density lipoprotein, which is the villain) which have also been proven that they contribute to heart diseases.
  18. Select only the best fats: cold-pressed olive oils, nut oils oil seeds, high-oleiccanola oil avocado oil coconut oil that is organic. (Coconut oil is often disseminated as a ‘bad fat’ and although it is saturated it doesn’t have cholesterol because it is not from animals. It is extremely potent in anti-bacterial, anti-viral and anti-microbial properties because of its high amount of lauric acid. Another source of high-quality that it has is milk. Organic virgin coconut oil is now slowly becoming recognized by the medical community as a powerful weapon against immune-related diseases. It is also utilized for medicinal purposes by numerous hospitals. Two books that are excellent on the topic was written by one of the top experts in lipid research Dr. Mary Enig: ” Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol” (Bethesda Press, May 2000) and ” Eat Fat Lose Fat” (Hudson Street Press, Jan. 2005). If you’re using butter, a saturated fat, make sure you make sure you use organic butter made from grass-fed cows – it isn’t as bad as was once thought.
  19. If you cook with fats at high temperatures make sure you use solid fats which are safe and won’t trigger the formation of free radicals. The saturated fats are the best for high temperature cooking as they are extremely stable. Vegetable oils are not suitable for this kind of cooking. The best cooking fats at high temperatures include butter, ghee, coconut oil, duck fat palm oil, avocado oil.
  20. Limit the consumption of sugar from your food. This includes any food item that has sugar in it (sodas or fruit yogurts crackers, cereals and crackers the tomato sauce prepared by commercial companies the condiment ketchup, etc.). A teaspoon sugar intake has been proven to boost your immune system for as long as 4 hours!
  21. Take a greater amount of alkaline foods (fruits and vegetables) to help balance the acidity in your diet especially if you are following an SAD diet (Standard American Diet) that is highly processed and full of acids-producing foods like meat, dairy and grains.
  22. Avoid soda drinks or carbonated drinks as they all contain acid.
  23. Beware of alcohol as much as possible as it is extremely calorific but also affects your body’s ability to burn fat since the liver needs to process and eliminate it first. Alcohol is also one of the main causes of gut inflammation.