How to Eat Right and Stay Healthy

June 15, 2012

in BLOGS,Energy,General,Health Protection

What are most people doing wrong when they eat? What can they change in the way they eat to get healthy and stay healthy?
 
A study was done on over 16,000 people in 2010.[1] More than 80% of people over the age of 70 and more than 90% of other groups eat too many calories from fats, added sugars and alcohol. Just about everyone in the study did not eat even minimum recommendations for dark green and orange vegetables nor whole grains!
Between 35 to 70% of the people in the study were lacking in nutrients such as magnesium, potassium, and vitamins A, C, D, E, and other nutrients from natural foods.[2]
Your daily diet provides fuel for your body to function and have energy. Compare your body to a car. You put fuel in your car before expecting the car to take you where you need to go, not after you get there. Also you must have your car serviced regularly, check the oil and water levels, change the filter, make sure the tires have the right air pressure, etc. Otherwise your car will breakdown, cause you trouble along the way, and maybe not even get you where you need to go when you need to be there. How many people run out of the house in the morning without nourishment for their body? Yet they wonder why they have aches and pain or just do not have the energy to complete their day.
What types of food do you need on a daily basis to provide your body with the nutrients your body needs to provide energy and long term good health?
Protein is an absolute essential food (nutrient) because it helps build and maintain muscle and bone mass. What do many people do wrong when they consume protein? Most people tend to eat most of their daily protein late in the day. Yes, your body needs protein to sleep well; however it is critical to have protein throughout the day and especially to start the day. A protein rich breakfast gives you both physical and mental energy for your daily activities.
Whole grains, fruits, vegetables, and healthy fats provide protective nutrients as well as energy. What are protective nutrients? Protective nutrients are the foods that feed our cells and protect our cells from damage.  
For example; whole grains, some fruits and vegetables, and lean meat provide healthy fats for keeping cells walls pliable and able to take on nutrients as well as provide lubricant for joints, bones, the brain, the blood, and more.
Fruits and vegetables not only provide important vitamins and minerals but also provide antioxidants and other nutrients take are necessary to protect against disease and aging.
People who eat a variety of foods throughout the day and take daily quality supplements to fill in the gaps typically have less joint pain, healthier arteries, less anxiety, less inflammation, fewer illnesses, etc.
One 10 year study included 31,000 women with no history of cardiovascular disease. Over that 10 year period, the women who took supplements had a 27% lower risk of experiencing a heart attack.
Researchers have found that supplement users have a 16% lower risk of developing cataracts or of cataracts progressing.
Supplements can also improve the mental health of elderly people so it stands to reason that is the case with any age. Proper nutrition helps your brain function better.
Eat at least 3 meals a days that include a variety of whole, unprocessed foods. I like to say food that is as close to the way God made it as possible. Limit sugar intake, bad fats, and processed foods.
A doughnut for breakfast does not do it. Doughnuts are typically not made from whole unprocessed grain flour. They are filled with sugar and they are deep fried in bad oils. There is nothing healthy about them.
If you don’t have time to cook a whole grain cereal, or an egg with a piece of sprouted grain toast; invest in a well balanced protein drink to start your day. A piece of fruit and yogurt is a popular breakfast but I would add a serving of protein powder to the yogurt for longer term energy and additional nutrients. 
My personal goal of eating a variety of foods that are as close to whole and unprocessed as possible has given me good results. The above studies also tells me I am on the right track by taking supplements to help fill the daily gaps in the food I do eat each day.
What are you doing to guarantee you are receiving the necessary daily nutrients to stay healthy?
 
Eat well and Stay well!
 
 
Pat Moon
 


[1] Krebs-Smith SM et al. Americans do not meet federal dietary recommendations. J Nutr 140:1832-38, 2010

[2] Fulgoni VL et al. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr 141:1847-54, 2011
 

We'd love to hear your thoughts on today's post! Please take a quick moment and leave your comments and/or questions below in the comment section.

Thank you!

  Pat is a Health, Fitness, and Nutrition Coach.  She helps people make healthy lifestyle and nutrition choices.

Pat has been married to the same man for over 50 years, is the mother of 3 adult children, and grandma to 7 grandchildren.  Growing up in the country gave her a head start to living a healthy lifestyle.  This grandma became interested in nutrition as a mother and the past 26 plus years she has specialized in teaching others the importance of good nutrition.  Challenges along the road have been many; her father overcoming congestive heart failure with nutrition, her husband's battle with GERD and avoiding a major heart attack, her daughter's battle with a brain tumor, her grandson beating Hodgkin's Lymphoma, and others.  Her goal is to help others have the BEST REAL HEALTH possible and slow the aging process.  The products Pat personally uses are featured at www.bestrealhealth.gnld.net.

 

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Leave a Comment

{ 22 comments… read them below or add one }

1 Carl Mason-Liebenberg July 9, 2013 at 2:43 am

Another great article, Pat! Great minds and all of that…lol!

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2 Pat Moon July 19, 2013 at 11:27 am

Thanks for your support, Carl.

Sharing the things I have learned.. Pat
 

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3 Norma Doiron@Start, Grow & Strenghten Your Business ONLINE July 8, 2013 at 12:15 pm

You are absolutely right, Pat when you say food is fuel to our bodies. We do well when we give our bodies the nutrition it craves. Great post!

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4 Pat Moon July 19, 2013 at 11:26 am

Hi Norma,

Yes, we do well when we give our body the nutrition it craves in order to have the fuel to be healthy.

Thanks!

Sharing the things I have learned. Pat
 

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5 Sharon O'Day July 7, 2013 at 7:37 pm

Over the years we've heard so much information on what's good and what's not good for us.  Much of it was contradictory!  I agree that as we get older, we realize that moderation of things that are natural … and unprocessed … may be what our bodies prefer, barring any major health constraints.  For me, nothing white (flour, sugar, etc.), nothing processed, nothing boxed or canned. Starting with a healthy breakfast … 😉 

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6 Pat Moon July 7, 2013 at 9:27 pm

Hi Sharon,

It sounds like you have wise guidelines for your food choices. I’m sure that has much to do with how active and healthy you are.

Thanks for visiting, Pat

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7 Robin July 7, 2013 at 3:09 pm

Great tips – wow, that was filled with so much information 🙂  There's no excuse for 'not knowing' how to eat healthy with great articles like this out there!  Thanks for sharing! 

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8 Pat Moon July 7, 2013 at 9:25 pm

Hi Robin,

Thanks for visiting my site. I share tips to help people eat healthier and be healthier.

Blessings to you, Pat

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9 Lorii Abela July 3, 2013 at 6:58 pm

I love the comparison of food to fuel. This goes to show that healthy eating will definitely take us a long way and is essential for healthy living.  I look forward to learning more.

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10 Pat Moon July 4, 2013 at 12:09 pm

Hi Lorii,

Food and nutrition is the fuel we need to stay healthy. As a guarantee that I am getting adequate nutrition daily I take NeoLife’s ProVitality+ and have at least one serving of a NeoLife Shake. I invite you to join the NeoLife Club and give these powerful supplements a try at my cost.

Sharing what I have learned and what I do.

Pat

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11 Cindy Taylor July 2, 2013 at 7:59 pm

Thank you, Pat, for this information! It really is all about the choices we make….and sometimes we just need to make better ones! Thanks for the encouragement to do so!!

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12 Pat Moon July 4, 2013 at 11:19 am

Hi Cindy,

Yes, choices are so important when it comes to taking care of our health. What we take in contributes to our long term health.

Enjoy eating healthy,

Pat

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13 Katrina Bennetts July 2, 2013 at 5:02 pm

Great information Pat! I'm trying to do the same as you, less processed foods to ensure I'm looking after myself and my family as well as possible. We only have 1 life, lets be as healthy and happy as we can be 🙂

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14 Pat Moon July 4, 2013 at 10:46 am

Hi Katrina,

Most people are very depleted of required nutrients to stay healthy. In our age of processed foods, most food is so stripped of what is good for you that it is scary. Even people who avoid processed foods still have a difficult time getting all the nutrients because of minerals, etc being stripped from the soil as well as chemicals being added to make food grow faster and bigger. That is why I continue to strive to eat as healthy as possible but supplement with my NeoLife supplements that I can trust.

You are right we only have one life so we need to take care of it.

Blessings to you and your family,

Pat

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15 MamaRed July 2, 2013 at 4:35 pm

Pat, your passion shows through on every post you write. What a gift you are! For years I didn't eat breakfast  (didn't "need it") … boy was I wrong on that one! I keep taking one step at a time to greater health and am so greateful for passionate messengers like you.

Laugh Lots, Love More!

MamaRed

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16 Pat Moon July 4, 2013 at 10:39 am

Hi MamaRed,

So many people believe the best way to lose weight is to skip meals.. that is so wrong. It just causes your body to hang on to fat thinking it is going to be a long time before more nourishment. Then there are people like my husband who has always been thin but never thinks about eating so will work straight thru meal times.. not good because in his case his body used muscle for energy.. it’s really difficult to regain that lost energy.

MamaRed, I personally invite you to take advantage of my 10 Day Challenge to Better Health. It is an easy one step at a time path to forming healthy habits to better health.

Taking your advise, laughing lots and loving more.

Pat

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17 Rob July 2, 2013 at 8:41 am

I am starting slowely.. cutting out some sugers in my usual routine, and trying to start to eat healthier.

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18 Pat Moon July 2, 2013 at 4:02 pm

Rob, 

That is wonderful that you are cutting out some sugars and trying to eat healthier. Ever little step is a benefit for better health.

Good health to you, Pat

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19 Jessica Stone June 26, 2012 at 8:19 pm

Pat, you are speaking my language!! 🙂  What a great article to remind us just how much we are what we eat.  One of your points has always baffled me ~ how people can wake up, not eat anything, and expect to make it through the day?!  Wow.  Thanks for the great reminders of what's truly GOOD for us!!

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20 Pat Moon June 27, 2012 at 4:00 pm

Jessica, yes it has always amazed me that people can go hours before eating every day. I have always eaten a healthy breakfast and never allowed my kids to leave the house without food first. Up until our last child was at home, we always ate breakfast together as a family. That was important to our family. People think not eating breakfast will help them lose weight but just the opposite is true… it just makes your body hang on to the fat.

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21 Olga Hermans June 26, 2012 at 6:17 pm

Pat, you give us so much great information. Me and my family have been on a great meal replacement diet that had all the vitamins and nutrients in it and we didn't have any hunger, we didn't have any cravings or whatsoever. I believe that the wrong way of eating creates the wrong cravings in us and the circle is complete. There we go on the wrong road; it is not easy to get back on the right rod concerning our eating habits….thanks for all that great information!!

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22 Pat Moon June 27, 2012 at 3:55 pm

Hi Olga, It seems the older I get, the more I appreciate how good whole food agrees with my body and how I feel. For example, if on the rare occasion that I do overeat, I always regret it afterwards because of how sluggish it makes me feel. Must eat healthy to be healthy.

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