Holistic Nutrition Program

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A Healthy, Comprehensive, Cutting Edge &

FREE Nutrition Program!

Read about the SCIENCE of this program here.

If you want to optimize your nutrition ratios, go here first.

***All foods referenced are organic, free range and NATURAL*** 

Below is the general food list:

to find a more specific list that matches your blood type, click below.

BLOOD TYPES                    A                    B                    AB                       O

 

PRIMARY NUTRITION

For more read here.

Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source

MAIN FOODS

Proteins
Carbohydrates
  • Fruits
  • Veggies
  • White rice***
  • Honey**
  • Potatoes, sweet potatoes, pumpkins, squashes and yams
Fats
Fruits & Veggies
  • All fruits, veggies and tubers

*Chicken meat has a high Omega 6 ratio, especially dark meat and skin, which is why it is a secondary food.

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple.

SECONDARY FOODS (choose only one of the following, per day)

  • Chicken*
  • Beans/Lentils
  • Macadamia nut oil
  • Nuts & seeds
  • Avocados
  • Cottage cheese
  • Dried fruits

1-Day per Week Foods – THE CHEAT DAY

  • Anything you want! Bread, cake, etc. Reward yourself for staying true to your goals – unless of course you don’t like it or it upsets your stomach. The goal is that this day becomes healthier and healthier as you become healthier.

AVOID (unless it’s your cheat day)

  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Cereal grains
  • Candy and processed sugar, even the “healthy” sweeteners
  • Wheat, oats, barley and natural grains
  • Foods that make you bloated
  • Diet or regular sodas (this is a HEALTH program)
  • Alcohol – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices immensely especially if you already have poor digestion.

THE 3 PHASES

1) Eliminate, Cleanse & Reset

2) Reintroduce

3) Refine (correct & continue)

1) By starting the H2 Nutrition Program, you will undoubtedly be eliminating some crappy foods from your diet. This will automatically initiate phase I by naturally cleansing the body and resetting it to where it should be – this is the most difficult yet imperative time for any nutrition program.

If you are relatively unhealthy, this can be an unpleasant process that proves too much for many people to overcome because of the symptoms associated with detoxing and withdrawals – so hang in there, use your cheat days and do whatever it takes to stick with this program until it becomes a lifestyle.

2) Once you have eliminated unhealthy foods for at least one week, ideally three weeks, you can introduce them back (if you think you can’t live without them or you want to test food sensitivities), one at a time to see how your body reacts. You may find that foods you ate everyday are the cause of bloating, cramping, aches and pains, fatigue and mental fog.

This process will tell you if you are sensitive to specific foods and therefore should stay away from them and only eat on occasion. You can eliminate one or more foods at a time, but only reintroduce one at a time, in order to observe the true affects of that specific food without any interference from other foods being reintroduced.

3) This is a journey that can take a lifetime, so sit back, relax and enjoy the ride. If you observe your body and stay dedicated to improving your health through nutrition then you will find the best foods for your body and lifestyle. This is ONLY done through trial and error of your own efforts. You can learn more detailed ways to cleanse the body here.

NOTES & GUIDELINES

  • This program is for relatively healthy people who are free of major diseases. If you have diabetes, hypothyroidism, metabolic syndrome, candida overgrowth, gut dysbiosis, etc., then you may need to modify accordingly, which of course takes a lot of research on your part or working with a professional. Go to the Vital Statistics and Tests for Optimum Health page to learn how to figure out how healthy you really are and go here to learn how to troubleshoot high cholesterol.
  • Match your carbohydrates and serving size to your energy expenditure, i.e. if you sit all day you don’t need a lot. Carbs = fuel.
  • Don’t eat big dinners or dense foods late at night.
  • This program is basically void of grains, but if you tolerate some NATURAL grains in your diet, stick with them. Just don’t eat them because you heard they were good for you though, because for most people they are not, especially the way they are prepared these days.
  • Not all vegetables are easy to digest and some have a lot of indigestible fiber that leaves some people bloated and gassy. If that is you, and you know what veggies I’m talking about, avoid them because they are rotting in your gut and causing health problems.
  • As mentioned above, fiber can be an issue, so understand that fiber-rich foods and grains can be the cause of many stomach and health problems. Read more here on The Fiber Menace.
  • Nuts and seeds are high in Omega-6 fatty acids, which promote inflammation, so limit yourself to about 4oz per serving daily and make sure they are prepared properly: read more here.
  • Do not eat a food often if it is an avoid food for your blood type
  • Make sure to have some type of carbohydrate with each meal, otherwise your blood sugar can drop and you are prone to hunger, fatigue, cold hands, headaches and more.
  • None of this nutrition program will make you healthy if you don’t eat and sleep on a regular schedule while managing your stress.
  • What you eat for breakfast is your foundation for the entire day; make it count.
  • If you don’t have time to eat right or prepare your own foods then be prepared to make time later for treating the diseases poor nutrition causes.

Protein – Fat – Carbohydrate Ratios

Don’t believe any of the pre-fabricated ratios promoted out there, i.e. the 30-30-40 diet or whatever. We are all different – our own body can even change its needs for certain nutrients on a day to day basis. For this reason, it is up to you to observe your body and how it reacts to different ratio’s of fats, proteins and carbohydrates, and then notice how it can change on a given day depending on the season and your activity level. The blood type foods give great hints to what direction your body likes to balance itself.

You may need to log your meals and post-meal symptoms for awhile to get a good idea of the best ratios. If you are bloated and sluggish after a meal, it is the wrong ratio ,and/ or the wrong foods.

FOOD SENSITIVITY

Depending on your history (antibiotic use, infections, exposure to toxins, poor nutrition, etc.) or blood type, you may be very sensitive to certain foods. Only your own observation and intuition will tell you which foods, as food allergy tests are very inaccurate, no matter how good they say they are.

For these reasons, please be aware of how your stomach reacts to the following foods – if you are sensitive to any of the following, eliminate them until you figure out the cause, which could be many things and often takes the detective work of an experienced, holistic health care professional. Or, you may simply need to balance yourself for awhile and heal your gut, then all of these foods will become easier to tolerate.

  • Cow’s milk and dairy
  • Beans and lentils
  • Seeds and nuts
  • Gluten
  • Soy
  • Chocolate
  • Coffee
  • All cereal grains
  • Quinoa, amaranth, buckwheat, etc.
  • Tapioca
  • Rice
  • Potato
  • Corn
  • Sesame

 

NUTRITION TOOLS

At Hallford Health we love options so I have a bunch of nutrition tools for you to try out and see which work best for you. These links will take you to my main nutrition blog; try to learn and apply a new tool every week, eventually utilizing as many tools as possible, on a daily basis.

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Blood Type “AB” Nutrition Program

***All foods referenced are organic, free range and NATURAL***

Please note that while the foods listed here are based on Dr. D’Adamo’s lists for blood type AB, I have organized them with different priorities, in order to meet the standards and balanced approach of the H2 Nutrition Program.

Blood Type AB Characteristics (from Dr. D’Adamo)

  • A mix of A and B but a more sensitive stomach
  • Overly tolerant system
  • Sensitive digestive system
  • Handles stress best when spiritual and creative energy lead to physical vigor – yoga, swimming, hiking, meditation, etc.
  • Creativity and sociable, moderate exercises like aerobics, yoga, hiking, etc.
  • Does very poorly with red meat, kidney beans, lima beans, seeds, corn, buckwheat and wheat
  • Does well with dairy, green vegetables, seafood, tofu, kelp and pineapple

PRIMARY NUTRITION

For more read here.

Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source


MAIN FOODS

Protein

  • Lamb,Mutton,Rabbit,Turkey,Albacore (Tuna),Cod,Grouper,Hake,Mackerel,Mahi mahi,Monkfish,Ocean Perch,Pickerel,Pike,Porgy,Rainbow trout,Red snapper,Sailfish,Salmon,Sardine,Sea Trout,Shad,Snail,Sturgeon, LIVER, PHEASANT, ABALONE, BLUEFISH, CARP, CATFISH, CAVIAR, FRESH HERRING, MUSSELS, SCALLOP, SHARK, SILVER PERCH, SMELT, SNAPPER, SOLE, SQUID (CALAMARI), SWORDFISH, TILEFISH, WEAKFISH, WHITEFISH, WHITE PERCH, YELLOW PERCH
  • Cottage Cheese, Farmer, Feta, Goat Cheese, Mozzarella, Riccotta, CASEIN, CHEDDAR, COLBY, CREAM CHEESE, EDAM, EMMENTHAL, GOUDA, GRUYERE, JARLSBURG, MONTEREY JACK, MUNSTER, NEUFCHATEL, SKIM OR 2% MILK, STRING CHEESE, SWISS, WHEY
  • Goat Milk
  • Raw Milk
  • Kefir, Butter, Ghee
  • All Natural Tofu
  • Eggs
  • Quinoa
  • Gelatin and bone broths
  • Yoghurt or Greek Yogurt 
Carbohydrates

  • Fruits and veggies
  • Parsnips, Sweet Potatoes,Yams (all types)
  • Oat Flour, Rice Flour, Oatmeal
  • Quinoa
  • White/basmati rice***
  • Honey**
  • Potatoes, pumpkins & squashes

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple.

~All CAPITAL words are neutral foods, as opposed to ideal foods, so focus on ideal foods when possible.

Fats

  • Coconut oil
  • COD LIVER OIL
  • Olive oil (cold, not cooked)
  • Raw dairy
  • Goat Milk
  • Kefir
  • All cheese and dairy mentioned in protein section
  • BUTTER
  • WALNUTS
  • MACADAMIA NUTS & OIL
Fruits

  • Cranberries,Grapefruit,Kiwi,lemons,Pineapples, Cherries,Gooseberries,Black Grapes,Concord Grapes,Green Grapes,Red Grapes,Loganberries,Dark Plums,Green Plums,Red Plums, Dried figs, Fresh figs,TOMATO, KUMQUAT, LIMES, STRAWBERRIES, TANGERINES, APPLES, APRICOTS, BLACKBERRIES, BLUEBERRIES, BOYSENBERRIES, RED CURRANTS, ELDERBERRIES, NECTARINES, PAPAYAS, PEACHES, PEARS, RASPBERRIES, LITCHI, BLACK CURRANTS, DATES, PLANTAINS, PRUNES, RAISINS,    Melons: CANANG, CANTALOUPE, CASABA, CHRISTMAS, CRENSHAW, HONEYDEW, MUSK, SPANISH, WATERMELON
Veggies

  • Beet Leaves,Broccoli,Celery,Collard greens,Cucumbers,Dandelion,Eggplant,Garlic,Kale,Mustard Greens,Parsley,Alfalfa Sprouts,Tempeh, Cauliflower, Beets,, GREEN BEANS, SNAP BEANS, STRING BEANS, ARUGULA, ASPARAGUS, BAMBOO SHOOTS, BOK CHOY, CHINESE CABBAGE, RED CABBAGE, WHITE CABBAGE, CARAWAY, CHERVIL, CHICORY, CORIANDER, DAIKON, ENDIVE, ESCAROLE, FENNEL, FIDDLEHEAD FERNS, GINGER, HORSERADISH, KOHLRABI, LEEK, BIBB LETTUCE, BOSTON LETTUCE, ICEBERG LETTUCE, MESCLUN LETTUCE, ROMAINE LETTUCE, DOMESTIC MUSHROOMS, PORTOBELLO MUSHROOMS, TREE MUSHROOMS, OYSTER MUCHROOMS, ENOKI MUSHROOMS, OKRA, GREEN ONIONS, RED ONIONS, SPANISH ONIONS, YELLOW ONIONS, RADICCHIO, RAPPINI, RUTABAGA, SCALLION, SEAWEED, SHALLOTS, SPINACH, BRUSSELS SPROUTS, SWISS CHARD, WATERCRESS, JICAMA BEANS, GREEN PEAS, PEA PODS, SNOW PEAS, CARROTS, PUMPKIN, ALL TYPES SQUASH, WATER CHESTNUTS, TURNIPS, ZUCCHINI

 

SECONDARY FOODS (choose only one of the following, per day)

  • Carbohydrates:

Brown Rice Bread, Essene bread, Ezekiel bread, Fin Crisp, Millet, Rice Cakes, 100% Rye Bread, Rye Crisps, Rye Vita, Soy Flour Bread, Sprouted Wheat Bread, Wasa Bread, Oat Bran, Rice Bran, Puffed Rice, Spelt, Rye Flour, Sprouted Wheat Flour, Basmati Rice, Brown Rice, Wild Rice, Chestnuts, Peanuts, Peanut Butter, AMARANTH, BARLEY, CREAM OF RICE, CREAM OF WHEAT, FAMILIA, FARINA, GRANOLA, GRAPE NUTS, SEVEN GRAIN, SHREDDED WHEAT, WHEAT BRAN, WHEAT GERM, WHEAT BAGELS, WHEAT DURUM, GLUTEN FREE BREAD, HIGH PROTEIN BREAD, IDEAL FLAT BREAD, WHEAT MATZOS, MULTI GRAIN BREAD, OAT BRAN MUFFINS, PUMPERNICKEL, SPELT BREAD, WHEAT BRAN MUFFINS, WHOLE WHEAT BREAD, COUSCOUS, BARLEY FLOUR, BULGUR WHEAT FLOUR, DURUM WHEAT FLOUR, GLUTEN FLOUR, GRAHAM FLOUR, SPELT FLOUR, WHITE FLOUR, WHOLE WHEAT FLOUR, SEMOLINA PASTA, SPINACH PASTA,

  • Beans/Lentils:
Navy Beans, Pinto Beans, Red Beans, Red Soy Beans, Green Lentils, BROAD BEANS, CANNELLINI BEANS, COPPER BEANS, NORTHERN BEANS, TAMARIND BEANS, WHITE BEANS, DOMESTIC LENTILS, RED LENTILS
  • Fats :

ALMOND BUTTER, ALMONDS, BRAZILS, CASHEWS, HICKORY NUTS, PIGNOLA NUTS, PISTACHIO NUTS, GREEN OLIVES, GREEK OLIVES, SPANISH OLIVES

*Chicken meat has a high Omega 6 ratio, especially dark meat and skin, which is why it is a secondary food.

1-Day per Week Foods – THE CHEAT DAY

  • Anything you want! Bread, cake, etc. Reward yourself for staying true to your goals – unless of course you don’t like it or it upsets your stomach. The goal is that this day becomes healthier and healthier as you become healthier.

APPROVED CONDIMENTS, DRINKS & SPICES for Blood Type AB

  • Drinks & Teas

Alfalfa, Burdock, Chamomile, Echinacea, Ginger, Ginseng,Green Tea, Hawthorn, Licorice Root, Rose Hips, Strawberry Leaf, Regular Coffee, Decaf Coffee, Green Tea, CATNIP, CAYENNE, CHICKWEED, DANDELION, DONG QUAI, ELDER, GOLDENSEAL, HOREHOUND, MULBERRY, PARSLEY, PEPPERMINT, RASPBERRY LEAF, SAGE, SAINT JOHN’S WORT, SARSAPARILLA, SLIPPERY ELM, SPEARMINT, THYME, VALERIAN, VERVAIN, WHITE BIRCH, WHITE OAK BARK, YARROW, YELLOW DOCK, BEER, SELTZER WATER, CLUB SODA, RED WINE, WHITE WINE

  • Spices
 Curry, Garlic, Horseradish, Miso, Parsley, AGAR, ARROWROOT, BASIL, BAY LEAF, BERGAMOT, BROWN RICE SYRUP, CARDAMOM, CAROB, CHERVIL, CHIVE, CHOCOLATE, CINNAMON, CLOVE, CORIANDER, CREAM OF TARTAR, CUMIN, DILL, DULSE, HONEY, KELP, MAPLE SYRUP, MARJORAM, MINT, MOLASSES, DRY MUSTARD, NUTMEG, PAPRIKA, PEPPERMINT, PIMIENTO, RICE SYRUP, ROSEMARY, SAFFRON, SAGE, SALT, SAVORY, SOY SAUCE, SPEARMINT, BROWN SUGAR, WHITE SUGAR, TAMARI, TAMARIND, TARRAGON, THYME, TURMERIC, VANILLA, WINTERGREEN
  • Condiments

JAM/JELLY (FROM ACCEPTABLE FRUITS), MAYONNAISE, MUSTARD, SALAD DRESSING*

*LOW-FAT FROM ACCEPTABLE INGREDIENTS

AVOID (unless it’s your cheat day)

  • Spices: Allspice, Almond Extract, Anise, Barley Malt, Capers, Cornstarch, Corn Syrup, Plain Gelatin, Ground Black Pepper, Cayenne Pepper,Peppercorn Pepper, Red Pepper Flakes, White Pepper, Tapioca, Apple Cider Vinegar, Balsamic Vinegar, Red Wine Vinegar, White Vinegar
  • Drinks/Teas: Aloe, Coltsfoot, Corn Silk, Fenugreek, Gentian, Hops, Linden, Mullein, Red Clover, Rhubarb, Senna, Shepherd’s Purse, Skullcap, Distilled Liquor, Cola Soda,Diet Soda, Other Soda,Decaf Black Tea,Regular Black Tea
  • Condiments: Ketchup,Dill Pickles,Kosher Pickles,Sweet Pickles,Sour Pickles,Relish,Worcestershire Sauce
  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Candy and processed sugar, even the “healthy” sweeteners
  • Red meat, kidney beans, lima beans, seeds, corn, buckwheat and wheat
  • Foods that make you bloated
  • Alcohol – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices and fat metabolism immensely, especially if you already have poor digestion.


THE 3 PHASES

1) Eliminate, Cleanse & Reset

2) Reintroduce

3) Refine (correct & continue)

1) By starting the H2 Nutrition Program, you will undoubtedly be eliminating some crappy foods from your diet. This will automatically initiate phase I by naturally cleansing the body and resetting it to where it should be – this is the most difficult, yet imperative time for any nutrition program.

If you are relatively unhealthy, this can be an unpleasant process that proves too much for many people to overcome because of the symptoms associated with detoxing and withdrawals – so hang in there, use your cheat days and do whatever it takes to stick with this program until it becomes a lifestyle.

2) Once you have eliminated unhealthy foods for at least one week, ideally three weeks, you can introduce them back (if you think you can’t live without them or you want to test food sensitivities), one at a time to see how your body reacts. You may find that foods you ate everyday are the cause of bloating, cramping, aches and pains, fatigue and mental fog.

This process will tell you if you are sensitive to specific foods, and therefore should stay away from them, and only eat on occasion. You can eliminate one or many foods at a time, but only reintroduce one at a time in order to observe the true affects of that specific food without any interference from other foods being reintroduced.

3) This is a journey that can take a lifetime, so sit back, relax and enjoy the ride. If you observe your body and stay dedicated to improving your health through nutrition, then you will find the best foods for your body and lifestyle. This is ONLY done through trial and error of your own efforts. You can learn more detailed ways to cleanse the body here.

NOTES & GUIDELINES

  • This program is for relatively healthy people who are free of major diseases. If you have diabetes, hypothyroidism, metabolic syndrome, candida overgrowth, gut dysbiosis, etc., then you may need to modify accordingly, which of course takes a lot of research on your part or working with a professional. Go to the Vital Statistics and Tests for Optimum Health page to learn how to figure out how healthy you really are and go here to learn how to troubleshoot high cholesterol.
  • Match your carbohydrates and serving size to your energy expenditure, i.e. if you sit all day you don’t need a lot. Carbs = fuel.
  • Don’t eat big dinners or dense foods late at night.
  • This program is basically void of grains, but if you tolerate some NATURAL grains in your diet, stick with them. Just don’t eat them because you heard they were good for you though, because for most people they are not, especially the way they are prepared these days.
  • Not all vegetables are easy to digest, and some have a lot of indigestible fiber that leaves some people bloated and gassy – if that is you and you know what veggies I’m talking about, avoid them because they are rotting in your gut and causing health problems.
  • As mentioned above, fiber can be an issue, so understand that fiber-rich foods and grains can be the cause of many stomach and health problems. Read more here on The Fiber Menace.
  • Nuts and seeds are high in Omega-6 fatty acids, which promote inflammation, so limit yourself to about 4oz per serving and make sure they are prepared properly: read more here.
  • Do not eat a food often if it is an avoid food for your blood type
  • Make sure to have some type of carbohydrate with each meal, otherwise your blood sugar can drop and you are prone to hunger, fatigue, cold hands, headaches and more.
  • None of this nutrition program will make you healthy if you don’t eat and sleep on a schedule while managing your stress.
  • What you eat for breakfast is your foundation for the entire day: make it count.
  • If you don’t have time to eat right or prepare your own foods, then be prepared to make time later for treating the diseases poor nutrition causes.

Protein – Fat – Carbohydrate Ratios

Don’t believe any of the pre-fabricated ratios promoted out there, i.e. the 30-30-40 diet or whatever. We are all different – our own body can even change its needs for certain nutrients on a day to day basis. For this reason, it is up to you to observe your body and how it reacts to different ratio’s of fats, proteins and carbohydrates, and then notice how it can change on a given day depending on the season and your activity level. The blood type foods give great hints to what direction your body likes to balance itself.

You may need to log your meals and post-meal symptoms for awhile to get a good idea of the best ratios. If you are bloated and sluggish after a meal, it is the wrong ratio and or the wrong foods.

FOOD SENSITIVITY

Depending on your history (antibiotic use, infections, exposure to toxins, poor nutrition, etc.) or blood type, you may be very sensitive to certain foods. Only your own observation and intuition will tell you which foods, as food allergy tests are very inaccurate, no matter how good they say they are.

For these reasons, please be aware of how your stomach reacts to the following foods – if you are sensitive to any of the following, eliminate them until you figure out the cause, which could be many things and often takes the detective work of an experienced, holistic health care professional. Or, you may simply need to balance yourself for awhile and heal your gut, then all of these foods will become easier to tolerate.

  • Cow’s milk and dairy
  • Beans and lentils
  • Seeds and nuts
  • Gluten
  • Soy
  • Chocolate
  • Coffee
  • All cereal grains
  • Quinoa, amaranth, buckwheat, etc.
  • Tapioca
  • Rice
  • Potato
  • Corn
  • Sesame

 

NUTRITION TOOLS

At Hallford Health we love options so I have a bunch of nutrition tools for you to try out and see which work best for you. These links will take you to my main nutrition blog; try to learn and apply a new tool every week, eventually utilizing as many tools as possible on a daily basis.


PLEASE NOTE:

– Regarding blood type foods: I realize that this is not an exact science and that there are exceptions to which foods do well with certain blood types and people, but in my experience this set of guidelines is the best start for individualizing anyone’s diet. It is then up to the trial and error of you and your doctor (if necessary) to find which foods make you feel the best.

– The Blood Type Diet is a registered Trademark of Peter J. D’Adamo, N.D. and this blog is not affiliated with or sponsored by Dr. D’Adamo.

– These blood type lists, recipes and meal plans are based in part on the work of Peter D’Adamo, N.D.

10 Nutrition Essentials that Drastically Boost Your HEALTH

(in no particular order)

  1. Balance your Omega 3s & 6s. Learn more here and here.
  2. Eat a lot of antioxidants, especially if you’re exposed to a tremendous amount of toxins and bacteria, i.e. city folk, people working around pesticides or chemicals, hospital workers etc.. For high exposure people a super-supplement is often necessary; I use NingXia Red.
  3. Eat very little PUFAS and an abundance of natural, saturated fats. Learn why hereherehereherehereherehere and here.
  4. Follow the TOP 10 FOOD INFLUENCES ON YOUR METABOLISM 
  5. Match your nutrition with your activity levels, daily. Most importantly your carbohydrates should match your energy expenditure; therefore, if you sit all day you don’t need as much as you do when you’re active.
  6. Eat real food as it was intended to be, grow, feed & roam, etc.
  7. Avoid processed soy (see here, here & here), and while you’re at it, avoid everything else processed.
  8. Focus on these three oils; olive, macadamia & coconut oil
  9. Avoid those items on the No-No list
  10. Don’t feel guilty about eating the wrong foods. Nobody is perfect and that includes you. Stick to the plan as best as you can – measure yourself by how you bounce back from imperfections and how far you have come.

***These 10 essentials are what the Hallford Health Nutrition Program are designed around, and if you follow the program, you will automatically get the benefits of this list.***

The Nutrition No No List

sodas

 

 

 

 

Do not read this article if;

  • You are not committed to your health.
  • You think health can come in a box, can or processed package.
  • You think organic is over rated.
  • You think fast food is convenient.
  • You are only willing to make changes that are comfortable to you.
  • You are looking for the secret to health.

            It is time to cut the nonsense and own up to the fact that most of us already know we should not be ingesting what is on this list, and yet we do. Why? Probably because of this excuse and that excuse….trust me, I’ve heard them all, or at least enough to encourage me to write something a little more abrupt than the average article saying “these are bad for you so don’t eat them.”

I hope you don’t mistake my passion for this topic with ranting and raving, but since I am losing friends, family and clients every year at an alarming rate to cancer and disease for “unknown” reasons, every little bit counts. I know it may seem difficult and maybe even extreme, so if you need to take baby steps, great, do that. Just do whatever it takes to get this list out of your system before it is too late to rid your body of them. This is a great start to helping your body cleanse itself.

My job is to put a mirror in front of you and ask you why you haven’t accomplished the things you want to do, and challenge your views on health and make sure that YOU are the one making the decisions when it comes to your health, and not the government, popular magazines, famous people or anyone else.

No matter what the reason, if you are eating any of the following ingredients/additives and you would like to be healthy, please stop consuming them right now. It’s that simple. You cannot be healthy if you routinely consume any of the following 14 items.

I am not going to list the details of why these additives and other toxic ingredients are terrible for you, because if you need to know WHY you shouldn’t have artificial coloring in your blood stream, then you’re just not ready yet. Maybe you need to do some research on your own first (all of these can be Googled); I know I had to before I believed any of this stuff! Otherwise, just put your faith into my 17 plus years of research and reputation and simply eliminate this list NOW =).

Ok then, that was a little on the serious side, but hopefully now you understand my passion for your health and how important this knowledge is for you to thrive in life, not just survive and get by. Before we get to the list, check out a few of the problems that the things on The No No List can cause, i.e. reasons for you and your family to stay away from them!

  • Food allergies
  • Increased waistlines, obesity and weight gain
  • Decreased absorption of minerals and vitamins
  • Cancer
  • Toxic reactions
  • Nervous disorders
  • Bloating
  • Fatigue
  • Arthritis
  • Migraines
  • Lowered immune function
  • Cavities
  • Cardiovascular disease
  • Osteoporosis
  • Depression
  • Exaggerated PMS symptoms
  • Headaches
  • Itchy skin
  • Dizziness
  • Respiratory issues
  • Digestive disorders
  • Circulatory dysfunctions
  • Coronary problems
  • Hyperactivity and ADD in children
  • Visual and learning disorders
  • Nerve damage
  • Liver and kidney damage
  • Hair loss
  • Behavioral problems
  • Fetal abnormalities
  • Growth retardation
  • Diarrhea and anal leakage
  • Heart disease
  • Atherosclerosis
  • Elevated cholesterol
  • Impairs fertility
  • Miscarriages and birth defects

Here is The NO NO LIST…in no particular order. It is up to you to read labels and find out where you are getting them in your diet. The goal is not to be uptight about this list and feel guilty every time you have something on it. The goal is to slowly train your habits so that this list is naturally avoided.

If you eat fresh, whole, organic foods, you won’t have to worry about any of this.

  1. Artificial Sweeteners
  2. Refined Sugar
  3. Pesticides
  4. Monosodium Glutamate (MSG)
  5. BHA and BHT
  6. Sodium Nitrate and Nitrite
  7. Soda
  8. Artificial Colors
  9. Olestra (Olean)
  10. Brominated Vegetable Oil (BVO)
  11. Partially Hydrogenated Vegetable Oil (Trans Fat)
  12. Genetically Modified Organisms (GMOs)
  13. High Fructose Corn Syrup (HFCS)
  14. Growth hormones in animals

Is Coconut Oil Really Healthy and Safe? Here’s the Top 40 How’s & Why’s to Use it.

I recommend that you don’t believe me or any of the hype surrounding coconut oil, I sure didn’t, until I tried it for a while. My first experience with it went like this; I was curious about it, so I bought some, I used it, and nothing really happened. The end, or so I thought.

            It took me awhile to realize the true benefits of coconut oil and how they differ from person to person. Results also vary depending on how many of the oil’s uses each person takes advantage of, because eating it is only one of many ways coconut oil can improve health. In the ancient Indian language of Sanskrit, the coconut palm is known as kalpavriksha, meaning “tree that gives all that is necessary for living” and is a “wish-fulfilling divine tree.”

If you are already very healthy with no major issues to deal with, then your experience with coconut oil may be very subtle, or you may find out that your digestion, skin, hair, nails, etc. are nowhere near what they could be with the right nutrients.

If you are overweight, lack energy, have poor digestion, high cholesterol and fall into most other categories associated with the average American, then you will often experience DRASTIC and life changing benefits from using coconut oil on a daily basis.

To me, one of the best gifts coconut oil users receive is not directly from the coconut itself, but because coconut oil can replace so many health and beauty products and even some medications, people will be absorbing 100’s to 1000’s of less chemicals and man-made “products” everyday. That is huge when you read about some of the side effects of these ingredients.

            I don’t want to make coconut oil sound like it’s heaven sent or going to cure cancer, although it may be and might. My job is simply to filter through as much info and misinformation as possible, and then report back with intelligent summaries and ideas based on my experience, my client’s experiences, science and the latest research. That said, coconut oil is proving to be as good as all of the hype touts it to be.

But first, most of us need to let go of the thoughts that saturated fats are bad for us, clog arteries and increase cholesterol. You can read more on that here and here.  Once we learn the true science behind saturated fats, we can have some faith that they won’t make us fat, and will actually help our metabolism, reduce inflammation, improve heart and digestive health, lower cholesterol and much more.

If you become brave enough to try this super fatty, taboo food, then the benefits will most likely be right around the corner for you. Remember, the more tools you use to improve your health, the less opportunities disease has to grow in your body.

The 40 Most Popular ways to use Coconut Oil

 *Coconut oil generally has no unhealthy side effects, so it can be used as often as needed and for as long as the applicant finds necessary.

*We are talking about pure, virgin coconut OIL here, not coconut flakes, water and the like.

* A little bit goes a loooong way with coconut oil.

Health

  1. Lubricant. Yes, you know what I’m talking about.
  2. Sun treatment. After being out in the sun coconut oil is known for soothing the skin, as is aloe vera. Coconut oil has great antioxidant properties and helps heal the cells and tissues. Because of the lipid barrier (a layer of fat) that it provides over your skin, it locks in moisture and blocks some of the sun’s damaging rays.
  3. Lice treatment
  4. Research shows that it boosts metabolism and energy. ” In the l940s, farmers attempted to use cheap coconut oil for fattening their animals, but they found that it made them lean, active and hungry” and ” G. W. Crile and his wife found that the metabolic rate of people in Yucatan, where coconut is a staple food, averaged 25% higher than that of people in the United States. In a hot climate, the adaptive tendency is to have a lower metabolic rate, so it is clear that some factor is more than offsetting this expected effect of high environmental temperatures. The people there are lean, and recently it has been observed that the women there have none of the symptoms we commonly associate with the menopause.”
  5. It is an anti-infammatory, anti-bacterial and anti-viral substance for the body  – especially in the gut and Crohn’s disease. Read more.
  6. It can help hypothyroidism and thyroid function, especially when coconut oil replaces the use of unsaturated fats. This combination will increase enzyme production and promote the conversion of T4 to T3 hormones in the liver.
  7. Stress relief. Massage into your forehead and around your temples, the smell is very soothing and the health benefits plentiful.
  8. Protects against heart attacks, atherosclerosis, high blood pressure and strokes. Heart disease, stroke, and atherosclerosis account for nearly HALF of all the deaths in the United States. Coconut oil and its medium chain fatty acids (MCFA), especially lauric acid, destroy both the bacteria (Helicobacter pylori and Chlamydia pneumonia) and viruses (cytomegalovirus) that are most commonly associated with atherosclerosis. In Sri Lanka, where coconut oil has been the primary dietary fat, the death rate from heart disease has been among the lowest in the world.
  9. It helps diabetes and stabilizes blood sugar levels by encouraging the secretion of insulin from the pancreas. Read more and more.
  10. Increases bone and teeth strength. Coconut Oil improves the body’s ability to absorb minerals such as calcium and magnesium, which are needed for the development of bones.
  11. Coconut oil can be used as a kind of liquid bandage because of its antimicrobial and antiviral properties. Application of coconut oil accelerates the process of wound healing. It is very safe to apply on small cuts and wounds. Apply it to an infection and it will form a chemical barrier and help heal your wounds. It can also be applied on bruises to help speed the healing process.
  12. Reduces the tendency to form blood clots .
  13. HIV and Cancer – it is thought that coconut oil may help HIV and cancer sufferers become less susceptible to viruses.
  14. Helps candida/yeast infections.
  15. Helps digestive problems and regulates bowel movements.
  16. Chronic fatigue and fibromayalgia
  17. Lowers cholesterol. Natural, nonhydrogenated coconut oil tends to increase HDL cholesterol and improve the cholesterol profile. HDL is the good cholesterol that helps protect against heart disease.
  18. Has the potential to treat skin conditions like eczema, psoriasis and dermatitis.
  19. The antifungal properties of coconut oil can also be used to prevent foot fungus like athletes’ foot, and treat ringworm and diaper rash.
  20. Coconut oil’s anti-inflammatory properties make it a treatment option for the pain and itching of hemorrhoids.
  21. Strengthens the body’s immune system.
  22. Massaging foot with coconut oil helps to soften cracked heels and increases the beauty of the foot.

coconut

Beauty

23.  Leave in hair conditioner. Massage coconut oil into your scalp to revive limp hair and to rid the scalp of microbes that can harm your roots. Use the oil as is, and leave in your hair for at least an hour and then shampoo it out to remove the oiliness.

24.  Shaving cream

25.  Helps reduce lines, scars and wrinkles in the skin. The Coconut Research Center claims it can help prevent age spots, sagging skin and wrinkles.

26.  Deodorant

27.  Sun screen

28.  Improves the condition of your hair. Rub some on your scalp before a shower to prevent and treat dandruff. Mix some in your conditioner to help moisturize it, or put some on the ends of your hair to keep them healthy.

29.  Coconut oil is a great moisturizer and body lotion. Apply it to your body anytime or after a bath or shower to help lock in moisture, combat wrinkles, skin discoloration, and the effects of sun damage and aging.

30.   It makes a great lip balm.

31.  Great as a massage oil and cuticle oil.

32.  You can make a body scrub out of it by mixing it with sugar or salt.

33.  Makes a good makeup remover.

Cooking – Top 7 Uses

Coconut oil is the most stable oil and has a long shelf life, plus contains many antioxidants. It aids digestion and helps in the absorption of vitamins and minerals. It contains less fat than other cooking oils, and the fat it does have is easily converted into energy. Coconut oil can be used for baking, frying, eating off the spoon and stir-frying. Coconut oil is solid when it’s stored below 76 degrees Fahrenheit. When solid, it can be used as a substitute for shortening or butter.

34.  Mix in smoothies (1tsp-1 tbsp).

35.  Sauté veggies (not so good with onions and garlic though).

36.  Whip into sweet potatoes, hot or cold.

37.  Use as the oil base for cooking popcorn.

38.  Use instead of butter to cook pancakes.

39.  Eat right off the spoon.

40.  Coconut ice cream.

Check out many more recipes here.

What kind of oil is best?

My favorite and most healthy are the oils made from centrifuge extraction and cold-pressed, both virgin coconut oils. The best place to get them seems to be from Wilderness Family Naturals

They both have their benefits above and beyond any other type of coconut oil. The centrifuge extracted oil has the highest % of the healthy fatty acids, while the cold-pressed has the highest amount of micro-nutrients from the coconut.

50 Random Health Tips to Drastically Improve your Life Right Now

As fun and simple as these sound, they truly are a recipe for wellness. So please do yourself a favor and go through this list, pick out your weaknesses, and then strengthen them, one at a time. No rush, seriously. Life is a journey, enjoy it and keep on improving yourself.

1.  Eat breakfast.

2.  Drink enough water.

3.  Eat your veggies.

4.  Eat your fruits.

5.  Eat antioxidants.

6.  Eat alkaline foods.

7.  Don’t’ eat burnt foods. Cook veggies so they are crispy and meat so it is moist.

8.  Eat organic foods, especially animal based.

9.  Stretch, your mind that is. Be open and listen to others before expressing your already-made-up mind.

10.  Exercise or move 30 minutes daily at 60-85% your max heart rate. Knowing how to calculate your target heart rate is a must for this.

11.  Neurobics for your mind. Do things differently to keep your mind challenged and evolving. Do daily things with your off-hand. Park in different places.

12.  Meditate/Ground yourself daily with focused breathing and movements. 5-10 minutes is a great start.

13.  Serve others unconditionally on a daily basis. Trust me, it comes right back at you in amazing ways. Not that that should be motivation to do it though!

14.  If you speak it, mean it and make it happen, especially the small things like being on time when you say you will. Everything that comes out of your mouth should be a promise.

15.  Eat anti-inflammatory foods.

16.  Eat regular meals throughout the day.

17.  Drink filtered water.

18.  Eat foods that are natural, not processed.

19.  Learn how to stretch properly to decrease your tension and relieve stress.

20.  If your health permits, do higher intensity workouts with circuit training occasionally to help boost your metabolism.

21.  Mix up your cardio with interval training.

22.  Quit smoking. It is linked to just about every human disease.

23.  Use a neti pot with distilled water before and during allergy seasons.

24.  Kick the drug habit and use natural essential oils. They easily replace aspirin, cold medicine, allergy medication, and more.

25.  Boost your immunity with laughing. Surround yourself with people orwatch movies/events that make you laugh.

26.  Sleep at least 7 hours every night, starting at 10-11pm.

27.  Do a dynamic exercise routine daily to keep the body strong and flexible.

28.  Wash your hands frequently. Use a natural hand sanitizer.

29.  Do not judge others, accept them as a lesson to improve yourself in that area.

30.  Be kind, or don’t be at all. Act as a ripple in a lake. We are all in the same lake.

31.  Follow the 80/20 rules.

32.  Follow the Rules of Eating list.

33.  Don’t drink more than 4 ounces of liquid with your meal, 15 minutes before, or within 60 minutes after.

34.  Eat dessert as its own meal, not after a meal, i.e., combine your foods properly.

35.  Know approximately how many calories you eat per day. You may be surprised how much you are under or over-eating.

36.  Set time aside at least twice per week for preparing your lunches and snacks for the week. This should also decrease any need for fast food.

37.  Buy a juicer and make your own fruit and veggie juices. Also great for kids. No added sugar or calories, just fruit and or veggies.

38.  Limit alcohol to weekends or at most 1-2 servings per day

39.  Plan your meals ahead so chaos can’t stop you from eating well.

40.  Take yourself out of your comfort zone, daily. Growth equals discomfort, why do you think they call it growing pains? You must push past the hesitations that are created from fear of the unknown. Ready, fire, then aim. Otherwise you could be waiting to fire for the rest of your life!

41.  Know what a serving size is when you eat from pre-packaged foods, then teach your kids.

42.  Use fresh, natural smoothies as meal replacements sometimes and take time to learn about cleansing your body.

43.  Throw away any spices or oils that are over a year old in your cupboard. At best they are useless. At worst they are rancid and unhealthy.

44.  Do not regret anything. Forgive, and accept life as it is. Any illusion of control we have over what happens is just that, an illusion. Trust life, it will take care of you. Life happens FOR you, not TO you. You can make the sourest of things taste sweet if you add enough sugar.

45.  Don’t overeat just because you exercise.

46.  Spread smiles to as many people as possible, starting NOW =)

47.  If you don’t know your purpose or have an intense passion for something, find one!

48.  Make sure to get at least one hug per day. Yes, animals definitely count.

49.  Eat your protein, especially if you don’t like meat or you exercise a lot. Protein is what REBUILDS us.

50.  Have cheat days or meals and enjoy them. Not only does guilt SUCK, it is also very unhealthy and HEAVY to carry around.