I've already done 2 posts on having healthy babies and raising healthy children. It's hard to raise children! But, it's even harder when your not in a healthy condition. Our nutritional information doesn't change much from children into adulthood, and since I've already done the previous posts I'm just going to give you a small break down.
Much of my nutritional information stems from Dr. Weston Price's study done in the 1930's. Dr. Price was a dentist who visited indigenous peoples all around the world. He compared the health of their teeth to their diet, and came to a startling conclusion- what we eat really does matter!
Even though the location and food choices differed, there were some amazing similarities in their nutritional value. The first, and most obvious, was that there was nothing artificial or processed in their diets. Their food was all straight from the main source! All contained some sort of animal meat; the organs were the most prized. The way their foods were prepared were simple and yet scientific- fermenting, sprouting, and even boiling the bones for extra nutrition. And last, but not least, they ate their fats.
Our bodies have many different nutritional needs- water soluble vitamins, fat soluble vitamins, minerals, enzymes, beneficial bacteria, etc. All of these things use to come from our food. But, since we have entered the industrial age, our food has become processed, bleached, and packaged out of nutritional existence!
So, how do we eat to remain healthy?
The recommended "Weston Price" diet is 20% carbohydrates, 20% protein, and 60% fats. Sounds weird, doesn't it? That's a lot of fats! But the sources of these fats are natural- whole milk, butter, nuts and seeds, avacados, lard and tallow, and cod liver oil and coconut oil- to name a few.
For more in-depth information on the dietary guidelines, click here. A summary would be to start with whole foods (unprocessed, without artificial anything), add in fermented vegetables (saurkraut, kimchi, etc) and probiotic foods (yogurt, kefir, kombucha), and cook with mineral supplying bone broth. For an extra boost, supplements like a daily vitamin, cod liver oil, and gelatin.
The most important thing you could do is add in organ meats- they have more nutrition per bite than regular meats. In our modern day America, this is an odd concept. But liver, sweetbreads, and other organs were eaten on a daily basis not too long ago- Marilyn Monroe actually loved organ meats (imagine my surprise to find that out!)
People today are obsessed with counting calories. Many people don't realize that "calorie" is just the measurement of energy food gives our bodies. The only reason I would say to count calories is to make sure you're getting enough. When we eat whole, nutrient dense foods throughout the day we may not be getting enough calories.
Example: My body needs 1700 calories per day to maintain regular function; if I do strenuous work I need more. I try to eat healthy and homemade as much as possible.
So, here's my day- 3 cups organic coffee with half n half (126 calories), 1 large egg, 1 oz liverwurst, cheddar mozzerella stick (195 calories), Multi-vitamin, Vitamin D, Vitamin B12, Hydrolized collagen, cod liver/butter oil (45 calories), Flu Shot soup (219 calories), Blueberry Greek yougurt with a side of half an avacado and homemade salsa (305 calories), chili with beans and jasmine rice (244 calories)= 1,134 calories. I'm lacking 566 calories for my daily nutritional need! Add to that my 6 to 8 glasses of water, and I'm stuffed! When I'm about to go to bed, I'll add in some Natural Calm, which has no calories (for my magnesium).
I recommend you tally up how many calories you do eat for a few days and see if you're getting enough or too much. If you eat a lot of processed food or fast food it will add up faster.
Our bodies also need sleep! We can get all the nutrition we need, but we won't have the energy to get anything done if we aren't getting adequate rest. Try to get at least 7 hours of sleep a night; though 8 hours would be better. I find my magnesium supplement helps me get a deeper, longer sleep.
Sleep helps us to be able to focus better on the tasks in front of us. Lack of sleep can interfere with our reflexes, hormones, immune system, and more. Suffice it to say, sleep is your friend!
And, don't forget exercise! Strength training and cardio are both important for your body. Strength training helps your bones and muscles maintain the right density and elasticity. It also helps you keep your balance (I am somewhat of a klutz!)
Adding strength training (weights, squats, push-ups, etc.) into your workout program can help improve glucose control, decrease arthritis pain, and let's not forget that it controls the "sagging" associated with aging! :) Over all, you will look and feel better.
Cardio is the fast paced moving exercises like running, boxing, aerobics, etc. The first mentioned benefit is usually heart health. Cardio gets your blood moving and your heart pumping! But it also helps your stress level by releasing endorphins.
If you're trying to lose weight, exercising will speed up your metabolism. But, don't forget to stretch. Stretching can help with the aches and soreness associated with exercise, plus it will increase your flexibility!
There are plenty of home workout systems you could use. YouTube has some full workouts available for free. Or, you could get a gym membership. A workout buddy would be a help in giving you encouragement and accountability.
Good nutrition, sleep, and exercise are the best way for you to be a healthy grown up!
