Lady LUX

You may not be able to control your genes or your environment, but you can control what you eat. Of all the things you do to stay healthy and live a long life, paying attention to what you eat can give the surest results. Here are 15 simple tips to change your diet to live out your years the healthiest way you can, from Jennifer Boyd, an expert in holistic medicine and founder of Boyd Wellness. There is a bewildering array of diets out there, but try a few of these easy suggestions to change your diet – and your life – for the better.

Pick nutrient-rich food. Instead of worrying over calories, worry about the nutritional density of your food. “Before I changed my diet, I had this idea that I had to have some sides and a big entrée-looking thing and now I have very simple meals that have much more calories in them and much more nutrients. So per item I am getting much more nutrients per calorie than I used to and find food more satisfying and pleasing because of that.”

Go for fermented foods. Starting your meal with a fermented, raw food, such as raw sauerkraut or kimchi, is a great way to get your digestive fire going naturally. Chow down a couple of tablespoons for a nice dose of enzymes before you start eating.

Make sure your water is purified. “We have this assumption that is a give-in that our water is of good quality … and the reality is that our water is actually one of the culprits reintroducing toxins into our diet right now. We need to pay attention to that as a potential source of contamination.” The level of contaminants, such as pharmaceuticals, hormones, metals and fluoride, is worrisome. The only way to get clean water is to pass it through a filtration system. Get informed about the water supply where you live.

Choose berries as your go-to fruit. Bursting with antioxidants, fruits are Boyd’s best friends. The best fruits for your health, she claims, are berries. Since they are seasonal, try organic frozen berries, perhaps to cool down oatmeal or blended up raw with coconut milk.

Steer clear of processed foods. “You will never get (high levels of nutrients) with something that has a really catchy name and is in a very colorful box. So it is usually the first hint. I tell everybody you want food that looks as close as possible to its original form in which it grows in the world … At all costs try to avoid the chemical-laden, big agriculture foods that have an ingredient list you can’t pronounce or understand.”

Get your fill of veggies, especially cruciferous vegetables such as broccoli, Brussels sprouts and kale. “I tell people who are used to counting their calories: Go hog wild. Eat as many well-prepared vegetables as you can get.” Green vegetables in general are powerhouses of nutrients and have cancer-fighting properties. “My general advice to people is every time you are opening your piehole, you should be putting in as many vegetables as you can get in first and foremost. And after you feel you have done God’s work in getting all of that down, then you can focus on other things on plate.”

Keep your animal products to a condiment-sized amount. Today, with our factory farms, animals are not fed their ideal diet, plus many animal products are full of saturated fat and cholesterol. We pay for it when the animals we eat suffer from abnormalities and are treated with hormones. Plants are the best sources for protein, but if you need familiar animal foods as part of your diet, go with a small serving.

Dress your veggies the right way. Cook them only in olive oil or coconut oil and pair with a healthy fat like avocado. For flavor, try coating in sesame seeds or dousing with herbs and garlic.

Remember that the first step of digestion occurs before your food enters your body. “We don’t have that first phase of digestion – in head. Imagining your food, planning, thinking about what you will be eating, being in contact with your food, chopping it up, releasing the odors – all of those things get your enzymes going, your salivary gland, your digestive enzymes going. In saliva you have all these antibacterial properties.”

Keep track of your water intake. Buy a large refillable container, preferably stainless steel, and carry it around with you. Boyd has a 40 oz. bottle that she drains at least one and a half times a day. Be careful of disposable water bottles, because the plastic can leach chemicals into the water.

Spice it up. “I think we forget that spices can be incredibly valuable and high in antioxidants. They pack a powerful punch for their size.” Jazz up your meals with liberal amounts of curry, oregano, turmeric and basil, perhaps grown in your own garden or windowsill. The allium family, such as garlic and onions, contains loads of powerful antioxidants and can prevent infection and lower blood pressure.

Connect with your food. “All of the books that talk about great diets for longevity the thing they have in common are that they have lots of great practices around the culture of eating. They are cooking, they are relaxing, they are coming in contact with their food, they are eating socially with other people, they are praying over their food. All of those things, when done correctly, can be relaxing.”

Add lentils to your diet. Lentils are a good choice as they are high in protein and fiber, plus contain a great deal of vitamins and minerals. Boyd suggests combining lentils with a healthy fat such as coconut oil to make them more digestible and absorb all the nutrients. You can get all the protein you need without touching animal products with a quick sauté.

Work around your busy schedule. Not all packaged food is processed food. If you don’t like to cook, there are many foods with quality ingredients that are premade. Or try cutting up your week’s veggies Sunday night to be able to throw meals together fast.

Get creative. Mix up your vegetables and sample new things – new foods, new cooking techniques, new spices and flavorings. “Don’t be a slave to the same foods all the time. Go for color and try things that are new to you.” Try your staples in new ways. Perhaps freeze some berries into an ice cube tray to pop in your drinks.

Whatever you do, don’t stress yourself out so much you do not enjoy your food. The focus, says Boyd, is on living well and healthily for as long as you can. Take a few small steps a day and in no time your body will thank you for your new health. For more information, visit www.boydwellness.com.

Tagged in: food, nutrition, diet, boyd wellness, long life, longer life, longevity, jennifer boyd,

Lifestyle / Wellness