Welcome to March and the beginning of Spring and National Nutrition Month! This month we will continue exploring the keys to building a Life of Good Health thru W.E.L.L.N.E.S.S. WELLNESS stands for W.inning E.very L.iving day thru L.ove N.utrition E.xercise S.erenity and S.pirituality. It is the Simple Key to Lifelong Good Health! This picture is from a Farmers Market that is so much fun and filled with dedicated, creative and many organic and sustainable farmers who showcase their deep, colorful produce within a “Pesticide Free Zone”!!! Love it!!
Many farmers are realizing the benefits of Regenerative Agriculture for better nutrient dense soil, healthier fruits and vegetables, less cost for pesticide use as well as less cost to our environment and especially our vulnerable children’s bodies, as well as our own.
Many of the Pesticides that have been used on our Agricultural foods are Neurotoxins and/ or Immunotoxins. Those that are most vulnerable are babies, young children and growing teens.
In all of my work with patients, whether those with Diabetes, Heart Disease, or Cancer, Nutrition is the KEY to Good Health for Prevention as well as for Reversing Dis-ease and Restoring Good Health! What is most important to keep in mind is a few priniciples:
1. As much as possible, eat an Organic diet and choose fresh, wholesome, deep colorful veggies and fruits for your lifeline abundant health. There are numerous vitamins, minerals, anti-oxidants, and phytochemicals in the Four Food Groups for Good Health: Veggies, Fruits, Whole Grains and Beans/ Legumes as well as nuts, seeds and healthy oils!! If there is one thing that is most important to your good health and the health of your family, it is Wholesome, Clean Eating!
2. Avoid or minimize sugar, salt and processed foods which have negative impacts on your health
3. Drink filtered water throughout your day which should equal in ounces half of your weight in pounds. For example, if you weigh 120 lbs then you need 60 oz of water or almost 8 cups of water per day.
4. If you eat meat, limit your meat to the size of the palm of your hand. As much as possible, choose meats that are organic, pasture or humanely raised, without antibiotics, hormones, or steroids and have low amounts of fat such as chicken, turkey, pigs or grass fed cows.
5. Limit alcohol to 6 or fewer servings per week for women and less than 12 servings per week for men. If you are at risk for breast or prostate cancer, limit alcohol to 0-4 servings per week.
6. Maintain your recommended body weight throughout life and avoid weight gain in adulthood.
If you are interested in Resources to help with recipes, I recommend: The Blue Zones Kitchen 100 Recipes to live to 100 by Dan Buettner OR The Physicians Committee for Responsible Medicine 21-Day Vegan Kickstart App which has 21 days of menus step by step for Breakfast, Lunch and Dinner that includes the recipes for each item as well as the Calories and Nutrition Info for each dish! Amazing! It is great way to start fresh with renewed eating habits!
Or check out The Rodale Institute which is dedicated to Regenerative, Organic Farming and has been researching how to create the best conditions to maximize healthy soils for the production of nutrient-dense foods, especially fresh veggies and fruits. Their flagship farm is in Kutztown, PA and they now have branched out to other centers in Ventura, CA, Marion, IA, Chattahoochee Hills, GA, Rockport, WA, Long Pond, PA, and the Founders Farm @Emmaus, PA. They have partnered with Universities in the Southern Piedmont Climate-Smart Project area in Virginia, North Carolina, South Carolina, Georgia and Alabama. They also have several farms that they partner with for Farm to Hospital, Farm to Senior Lifestyle Communities and Farm to Natural Beauty Products. Check out www.rodaleinstitute.org
Of course, now is the season to also start to think about planning your own garden and I have also found that there are some great farms and seed companies out there that are also dedicated to your Good Health. One of my favorites is High Mowing Organic Seeds out of Wolcott, VT. Their seeds are 100% Certified Organic, Non-GMO Project Verified Seeds and they have an abundance of a variety of each vegetable type. As an example, there are about 19 different types of carrot seeds alone!! You can order your Organic Seed Catalog by going to www.highmowingseeds.com
So have fun this month and here is to your Good, Better, Best Life through W.E.L.L.N.E.S.S.©