Eating the Right Food for a Healthier You


Eating right the right foods doesn’t have to be a mystery even though the “gurus” try to make you that doing so is as unreachable and complicated as the Holy Grail.  Even though your body is a very complex machine it is remarkably simple when it comes to ingesting the foods that your body needs.  Basically your body only needs to get these three things in one form or another.  There are two cooks books that I recommend that you check out that makes the process of getting these healthy foods in your body – Healthy Express Cookbook and Healthy Urban Cookbook.

I promise you I will not turn this post into a science lesson, but I think you should have a good overview of what food is composed of, and a little knowledge about how it works.  When you understand the mechanics about how something works the mystery is quickly demystified.


The name itself bears some clues – “carbon” + “hydrate”.  Carbs are foods that provide the fuel that powers that marvelous machine we call a body.  There are both simple and complex carbs.  Simple carbs are your sugars like fructose and glucose.  Complex carbs are your starches.  The body processes and digest sugars a lot faster than it does starches.  Why is this bad?  Because the body then has to release large amounts of insulin to compensate for the “surge”.  This is the reason that foods high in sugars are not ideal for your body and actually reeks havoc on it and stress it out.

On the other hand when you consume complex carbohydrates they are digested much slower which allows your body enough time to both process and absorb them.  Absent is the sudden energy crash that your body experiences by consuming lots of simple sugars.

How easy is it to gage how much protein you need? If you are Ok with your weight, add 0.36 grams of protein for each pound of your total body weight.  For example, if you weigh 150 pounds, you will need 54 grams of protein each day to easily maintain your current weight.


The easies way to differentiate between saturated and unsaturated fats is that unsaturated fats come in the form of liquids and saturated fats are solid. Fats help move vitamins your body and they help to create essential fatty acids.  These fatty acids are the building blocs of healthy cells.  Fat can also be turned in body fuel just like carbs.

Just from this simple bit of knowledge that I have shared with you thus far you can see the tremendous flaws in an “all-protein” or “no-carb” diet.  It creates a severe imbalance in your body plus it interrupts the building material and fuel needed for a healthy body despite what many health experts would have you believe.

Your Basic Food Diet

As I indicated before food consumption is rather simple but so many people will try to complicate it. These complications are often due to the following:

  • genetics
  • heredity
  • healthy conditions
  • illness
  • body defects
  • metabolism
  • level of physical activity
  • environment

We know that we need proteins such as meat, fish and dairy.  We also know that we some carbs such as grains, fruits and starchy vegetables.  Finally we need some form of fat like animal fats or vegetable oils which help to provide the glucose we need for amino acids, enzymes, fuel, fatty acids and materials that help to build our cells.

Consume Simple Foods

What exactly do I mean by “simple?”  Well, instead of buying foods that have dozens of artificial chemicals, refined sugars and carbs why not make those items using plain ingredients that haven’t been processed.  What sounds more appetizing, opening up an expensive package of crock pot stew or making it yourself with some new potatoes, carrots, green beans, marjoram, thyme, bouillon cubes, flour and seasonings?

Are All Additives Bad For You?

It’s always a good ideal to maintain some balance when endeavoring to eat the right food and not to begin to view all chemicals as being evil.  As a matter of fact many of our natural foods inherently contain these chemicals which is one reason why they don’t to be added.

The reason the food companies add these chemicals in the first place is to refine the product which destroys the natural nutrients or creates what is known as “refined” carbohydrates.  Do we really need to inject a carrot with tons of harmful chemicals?  I think not.

Are Organic Foods Really Better?

The short answer is a resounding “YES.”

The short of it is that organic foods are simply foods that have been produced naturally without the added pesticides and additives.  Farmers employ such things as proper crop rotation to produce these organic foods.  Even though genetic engineering has a bad name today in many food circles and for good reason in some cases it can however improve the strain of a vegetable.

The downside is that it is often difficult to know what type of genetic engineering that a fat orange has undergone or what type of pesticides has been absorbed into the skin of a large peach.

So it’s not a bad ideal as make it a habit to eat the right foods to consider buying certified organic foods or the very least peel the fruit you eat after you have throughly washed it.

The Best Foods For a Healthier You

Some of the best foods for you to begin to incorporate into your diet are:

  • Foods that don’t create adverse affects such as migraine headaches or stomach aches
  • Foods that are natural and simple, preferably organic foods
  • Raw foods – yes, it is true that when you heat foods (especially high heat) that it destroys nutrients.  A good substitute for raw fruits and veggies if your palate just can stand the taste is pure vegetables and fruit juices without all the added sugar.
  • A well-balanced diet.

What does a well-balanced diet resemble? Sensible proportions, along with a mixture of fats, complex carbohydrates and protein.

Healthy sources of fats (don’t exceed – or drop too far below – 40g. per day, average):

  • Olive oil
  • Canola oil
  • Flax seed oil
  • Raw nuts

Small amount of butter (if you’re not suffering from high-cholesterol)

Healthy sources of carbohydrates: (about 150g. per day)

  • Starchy vegetables and fruits such as yams, pumpkin and bananas
  • Cereals such as oatmeal, oat bran, red river cereal, granola, whole grain cereals
  • Whole grain breads
  • Whole grain muffins

Healthy sources of protein: (0.36g. per pound of body weight)

  • Lean meat
  • Fish
  • Eggs
  • Soy products

Healthy sources of fiber and vitamins:

  • Fresh fruit
  • Leafy green vegetables

Foods such as leafy vegetables and fruits are filled with essential vitamins, in addition to powerful antioxidants, which help clean your bloodstream of heavy metal deposits.

Good sources of antioxidants?

  • Citrus fruits (oranges, grapefruits, lemons, limes)
  • Green leaf vegetables (spinach, Broccoli, Swiss chard, Romaine lettuce, Brussels sprouts)
  • Blueberries
  • Cranberries
  • Raspberries

And we certainly can’t forget antioxidants such as Green Tea.

Don’t Forget the Most Important Ingredient

It’s not any proteins, carbs, fats or antioxidants its something that we need or we’d actually die without it-WATER!

About 6-10 glasses each day is needed depending on your body weight. Just like a car battery your body runs on electricity and we all know what happens to your car when the battery is deficient on water – it runs sluggish or shuts down altogether.

Many healthy problems have miraculous disappeared when the person suddenly started to drink adequate amounts of water.

So that’s a general overview of how your body works and some knowledge that will help you as you begin eating the right food.  It’s also not a bad ideal to perform a Master Cleanse Diet every quarter to rid your body of all those unwanted toxins.  In the end be sure to adapt your eating habits to your own unique body makeup, physiology, heredity and health challenges ( if you are currently experiencing any).  In the end the only person who can decide what food is right for you is you!  Happy New Year.


I’ve included a low fat recipe that you can prepare today.  Try it out and let me know what you think.New Secret Recipe

Low Fat Chicken Tostadas

  • 1 1/2 lbs. cooked chicken breasts
  • 3 cups shredded romaine lettuce
  • 1/2 cup chopped green pepper
  • 1/2 cup chopped tomatoes
  • 6 flour tortillas (6-inch diameter)
  • 6 tablespoons fat free sour cream
  • 6 tablespoons salsa
  • 6 tablespoons fat free cheddar cheese

Combine the chicken, lettuce, peppers, tomatoes, and onions in a large bowl. Heat the tortillas by placing them one at a time in a dry skillet and turn once until golden and puffy.

To assemble the tostadas, place a tortilla on a place, top with some of the chicken mixture and garnish with sour cream, salsa, and cheese. Repeat with remaining tortillas.

Serves 6


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