How to Start Your Own Whole Foods Lifestyle

If you are serious with healthy whole foods lifestyle, it would be good to surround yourself with whole foods. There are plenty of foods that you can keep stocked in your kitchen. You can have any kind of vegetables, brown rice, dates, flax seeds, garlic, any kind of fruit, raisins, rice milk, seeds for sprouting, walnuts and even whole grain pasta.

Keeping the above foods accessible can make you eat and cook your food easier and simpler. This goes with the fact that healthy foods are delicious as well. But then, what are whole foods?

Brown rice is the unprocessed version of white rice. Both started from the same layer. The brown rice is the outer layer. All of the nutrition taken out of white rice is still intact with brown rice.

All the components of brown rice are intact and that makes it whole food. However, as the rice is processed it becomes white rice. Rice is processed in order to prolong its life span. But then, it has stripped away the natural nutrients on the process.

Raw foods are perfect example of whole foods. These are fruits and Vegetables. In order to maintain the natural nutrients of a raw vegetable, do not expose it to heat longer than it should be cooked. This maintains the minerals and nutrients needed to be extracted from the whole food.

Juicing a fruit is a great alternative. It is not as good as raw fruits. However, it is the most viable options. Juicing fruits and vegetables can actually help extract the nutrient content of whole foods.

Some of the fruits and vegetables that are viable to juice are carrots, apples, spinach and cucumbers. You can experiment in juicing whole foods. A combination of two or three could actually taste good. Other methods of cooking whole foods range from dehydrating, warming, sprouting, fermenting and soaking. Of course one of the best ways to eat your whole foods is raw. Adding in fruits and vegetables to all of your meals is a great way to get the nutrition that you need.

As people become conscious to healthy foods, companies are already moving in to cater raw foods. Finding organic and whole food products isn't as hard as you think it is. You can find healthy whole food almost anywhere now!

Don't miss out on the advantages of enjoying healthy eating habits everyday! Locate TONS of free health information in one spot at our website: http://EverydayHealthGirl.com

Vital Fruits and Greens - From Whole Foods, Superfruits and Pure Herbal Extracts Complete Diet Needs

Vital Fruits and Greens nutritional supplement, manufactured by Cyberwize, may be the perfect answer to the dilemma of how to get enough fruits and vegetables into the daily diet. Health experts and nutritionist recommend that at least 5 servings of fruits and vegetables daily but most people get only 1 or 2 if any! In fact, less than 10 percent of American adults eat enough produce. In addition, many people choose to eat canned vegetables and fruits along with produce that has been shipped across the country or even around the globe, all the while - losing nutritional value.

This may well fill the nutritional gap present in the average American diet. Vital Fruits and Greens is manufactured using whole food products, providing the nutritional benefits of fruits such as citrus, pineapple, banana, and apple which have been shown to be high in vitamins such as Vitamin C and B and minerals such as potassium. Super fruits such as strawberry, raspberry, grapes and cranberry are also included to offer the benefits of potent antioxidant activity along with many beneficial phytonutrients such as flavonoids.

This nutritional supplement also offers whole food vegetables including: carrots -high in Vitamin A, kale, cabbage, brocolli and spinach - high in Vitamin K, tomatoes and cucumber - high in B Vitamins and alkaloids. Whole food herbal ingredients of this blend include barley, oat and wheat grass, spirulina, chlorella, and aloe leaf which offer antioxidant and nutritional healing benefits.

Each scoop of Vital Fruits and Greens nutritional supplement powder offers a full supply of the nutritional benefits of actually eating produce, right off the farm. Whole food processing ensures that unlike traditional nutrition supplements, the entire spectrum of phytonutrients is preserved. The body needs more than just vitamins and minerals, bioflavonoids, alkaloids and other phytochemicals have been shown to help prevent and reverse diseases of aging and stress and may be of some benefit in preventing conditions such as heart disease, arthritis and dementia.

Using this blend of fruits and vegetables may also help in the struggle against obesity as one reason for overeating is lack of nutritional value in food. The body may be constantly on the search for nutrition resulting in constant eating. The nutrients supplied by these fruits and greens may help to eliminate this problem and prevent the development of obesity related health concerns such as diabetes, high blood pressure and arthritis.

Vital nutritional products, like Tunguska and other nutritional supplements offered by Cyberwize is manufactured using the most nutritionally sound methods and contains the highest quality ingredients of any nutrition products available on the market. Cyberwize has over 10 years experience in providing healthful products. Cyberwize is committed to satisfaction and offers a money-back guarantee if you aren't happy with your purchase. Fill the nutritional gap and stop the search for food by using the convenient supplement, Vital Fruits and Greens.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease

By Anthony Antolics RN,BSN The Nutrition Nurse

* Bachelor of Science Nursing...Excelsior College, Magna Cum Laude
* Bachelor of Arts Psychology Mental Health...Southern Connecticut State University, Summa Cum Laude
* Sigma Theta Tau, The National Honor Society of Nursing
* Psi Chi, The National Honor Society in Psychology
* Zeta Delta Epsilon, Honors Service Society by invitation, Southern Connecticut State University
* Tau Kappa, Excelsior College Nursing Honors Society

http://www.NaturalHerbRemedy.com for Vital Fruits and Greens, Vital PSP+, pure herbal Russian Adaptogens and whole food supplements.

Top 10 Reasons to Eat Whole Foods

As more and more people become interested in adopting a whole foods lifestyle it is very important that people understand why whole foods are better for them as opposed to the foods that most people consume every day. Eating whole foods is not a diet but actually a decision that is made by an individual to only consume the foods that are the healthiest for their bodies. Whole foods are not processed and they do not contain a lot of different substances that a person can barely pronounce. Whole foods are simple and that is the main appeal about this type of food. It is simple and healthy. While there are many people that are interested in adopting a healthier lifestyle, there are also a number of people that are very hesitant as a result of being uncertain about how to begin the process of eating healthier foods. The following are ten reasons why people should eat whole foods.

1. All Natural - One of the most important aspects of eating whole foods is that they are all natural. Processed foods are filled with additional ingredients that are mainly used to keep them edible while they are in the supermarket. The addition of various preservatives introduces chemicals into the body that are not necessary and in some cases very unhealthy.

2. Filled with Nutrients - Whole foods are filled with nutrients that have not been depleted from processing. Even foods that are whole, such as fruits and vegetables, can lose their nutritional value once they are surrounded by excess salts and sugars. To get the most nutritional value for any foods it is best to eat certain foods in their natural state.

3. Great Source of Energy - Whole foods provides energy to the body in its most natural form. There are so many foods from vegetables to foods that are high in whole grains that can provide the body with large amounts of fuel that the body can easily process. Eating whole foods should be the initial choice for anyone that is looking to increase their energy levels.

4. Assists with Weight Loss - One of the best features of whole foods is that they have less calories and fat then processed foods. Although many people purchase diet foods in order to assist them in losing weight this really is not necessary. Whole foods such as fruits, vegetables, whole grains and lean meats and fish typically have far less calories then the commercial diet foods making them a healthy, natural choice for weight loss.

5. Good for the Heart - Many of the foods that help to strengthen and protect the heart are whole foods. Such food as fish, which is high in omega - 3 fatty acids, helps to support hearth health. Likewise, a diet that is high in fiber which can be obtained by eating whole grains can help to lower cholesterol levels and reduce the risk of heart disease.

6. Full of Antioxidants - Anyone looking for foods that are antioxidant rich need look no further than whole foods. Only natural foods contain antioxidants. Antioxidants are known for fighting free radicals which can mutate the cells in the body and lead to various diseases and increase the signs of aging. By eating the recommended amount of fruits and vegetables each day, people can help their bodies prevent a number of diseases.

7. Fresh Food - Why eat food that has been sitting on a shelf for weeks when people can eat food that is fresh? This is a good argument for eating whole foods. No, whole foods don't have the shelf life that some food products have, but that's what makes them better. A trip to the local farmers market can provide a bounty of delectable, fresh whole foods that are usually picked for sale the same day!

8. Free of Harmful Chemicals - Most whole foods do not contain many of the harmful chemicals that are used in processed foods. People that are interested in avoiding foods that are loaded with hormones, chemicals and other additives should shop for whole foods that are specially marked as organic. This will ensure that fruits, vegetables, meats and other whole food items have not been subjected to additives that will deplete their healthiness.

9. Helps with Moods - Studies have shown mental health and moods are affected by diet. People that ate more natural, whole foods were more likely to feel better overall. This can be contributed to a number of elements from liking one's appearance to having a generally happy disposition. Whole foods are less likely to cause people to feel sluggish and worn down as the body is better able to process whole foods into the energy it needs to function. This can have astounding affects on a person's mental and emotional well being.

10. Health Consciousness - Eating whole foods make people more health conscious. While it may be easier to prepare processed foods because they are convenient this does not make them healthy. When people commit to eating foods that are healthy they are more likely to check the labels for ingredients and tend to be more proactive about supplying their bodies with healthy food options as opposed to simply eating the most convenient food.

There are many easy ways to create healthy eating habits, and you will notice a big difference in how you feel! Visit our website to learn more information about how to use easy tricks to improve your everyday eating habits: http://EverydayHealthGirl.com

Whole Food Principles and Reversing Type 2 Diabetes

Recently in a discussion with a friend about diet and food choices, I was asked what principles do you base your over all diet on? My answer was whole food and fresh food.

In the past, (say 60 or 70 years ago) these principles for choosing what food to eat were far less relevant. Before the industrial revolution and the industrialization of food production, most of the food available to most people was generally whole foods and mostly fresh. When food became industrialized and combined with the single minded quest for maximum profit, a large portion of the foods available to people changed. No longer was most available food, whole food and fresh food. Instead it is processed, with added ingredients put in to the foods that has very little or nothing to do with nutrition and health benefits.

The new redesigned processed foods which are also know as "edible food like substances", are in fact not whole or fresh food, many of these redesigned foods are not really food at all. The ingredients that have been added are to make food more profitable. They are added for shelve life, appearance and taste. Preservatives, cheap ingredients as fillers, chemicals and lots of sugar and salt are added to create or enhance taste. Substances like high fructose corn syrup and other laboratory created substances primarily from corn are added along with trans fats, the most unhealthy form of fat. These "edible food like substances" are in much of the available processed and packaged food choices in everyday super markets and these foods are part of the causes of the type 2 diabetes and obesity epidemic.

Isolated synthetic vitamins are also added to most processed foods. The human body generally does not easily recognize these kinds of isolated vitamins. So, our bodies often don't benefit. Vitamins present in whole food is the form that the body recognizes more readily, and utilizes most efficiently.

* So what does eating a whole food and fresh food diet look like:

* Eat mostly fresh foods, like fresh fruits and fresh veggies.

* Buy fresh meats. Eat meats in smaller amounts, like a side dish. If you can, try to get naturally produced meats. See the film Food Inc. for a look at what's happening to the meat available in most super markets.

* Eat more fish, especially small fish, more on that later. We need our omega's but not mercury and not fish raised in a pen and fed corn derived substances.

* Whole foods mean, whole grains like, brown rice, basically grains that are not processed, hulls not removed etc. Buy the real original non manipulated grains.

* Eat as much raw fresh foods as you can, when you cook your vegetables cook them lightly with steam whenever possible, this retains the nutrition.

* Cut back on regular potatoes (they are like eating sugar once they start getting digested), choose sweet potatoes instead.

* Don't fry, choose to steam, poach, bake. Use low heat whenever possible.

* Eat enzyme supplements to get the nutrition in the food digested, distributed and used properly. The more cooked food you eat, the more you need an enzyme supplement.

* Eat more antioxidant-rich foods, including orange and yellow vegetables, dark green leafy vegetables (kale, collards, spinach, etc.),(berries, beets, pomegranates), and purple grapes containing trans-resveratrol, blueberries, bilberries, cranberries, and cherries. In fact, antioxidants are found in all colorful fruits and vegetables.

* Eat fiber, it further helps to stabilize blood sugar by slowing the absorption of carbohydrates and supports a healthy digestive system. Try to gradually increase fiber to 30 to 50 grams a day and include soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, and fruit), which slows sugar absorption from the gut.

Stay away from processed food as much as possible. Choose not to buy foods with twenty ingredients, most of which you have never heard of. Carefully check the ingredients of packaged foods to make sure the killer "edible food like substances" are not present.

Since it is not always easy to get, cook and eat unaltered whole foods and fresh foods, you should consider eating concentrated whole food supplements. Know as super foods. Using a high quality whole super food supplement can fill in a lot of the nutrition gaps. Then you can be sure you get the high level of nutritional intake you need to help reverse type 2 diabetes, safely lose weight and to maintain a really great level of health.

As always, consult your doctor and do your due diligence. When in doubt about eating any specific food choice, go slowly and experiment.

I sincerely hope this article has informed and created food for thought. Perhaps someone will start down the natural path in dealing with their obesity and type 2 diabetes. Understanding whole and fresh food principles is a great place to get started.

Michael Chadd is a Holistic Nutritional Health Advisor and Consultant. His years studying the benefits of whole food nutritional principles for holistic health and experiencing the benefits first hand, have led to his passion for helping people with type 2 diabetes to recover naturally.

Grab a copy of his FREE REPORT "Naturally Reversing Type 2 Diabetes - The Cause and the Path to Recovery" at http://www.naturaltype2diabetessolutions.com.

Copyright 2010 http://www.Naturaltype2DiabetesSolutions.com - All Rights Reserved

Eat Live Whole Foods For Better Health

Everyone knows fruits and vegetables are healthy for your body, but do you know why? Fruits and vegetables are considered a live whole food when they are uncooked, and live whole foods are an important part of our diets that we may be missing. This article has some information on live whole foods and why they are important.

Live whole foods are uncooked or unheated - raw and living plant-based foods. Which may include beans, fresh juices, nuts, seeds, sprouts, fruits, vegetables, grains and legumes, etc. These raw live whole foods contain a broad range of live enzymes and crucial life force nutrients - vitamins, amino acids, minerals, etc.

Many who have been on a raw live food diet have seen great health improvements from eating this way. They have said to have superior mental alertness, energy levels, superior digestion and skin appearance. Weight loss has also been said could result in eating live whole foods.

By this time you may be a little more curious as to what eating live whole foods can do for you, and how safe it would be to go on an all raw food diet.

As with any diet you should consult your doctor first. However in my opinion it just wouldn't seem healthy to eat all raw foods all the time. It seems that by eating all live foods you'd be missing some vitamins and minerals you may only get from other foods like dairy. Although, a diet composed mostly of live whole foods is one of the healthiest approaches to eating because of how rich in nutrients the foods are!

By far one of the best ways to approach any diet is balancing. A healthy well balanced diet with raw foods as your main source of nourishment with plenty of variety seems like your best bet. Try to stay away from processed foods, and go for organic if at all possible.

For most of us, it isn't feasible to be eating a diet composed of all organic live whole foods due to our busy schedules, budget, and fast paced lifestyle. However I do believe that if we include more living foods into our diets, we will feel healthier, more energized, and ready to take on the world! Cutting back on processed foods and replacing them with more fruits and vegetables will greatly increase our general health and nutrition.

To me there is nothing wrong with eating live whole foods, just as long as you are eating a well balanced diet. Organic is always the best way to eat anything because you aren't putting a bunch of chemicals into your body that don't nourish it, but if you eat as much organic as possible then that's also good too.

Find out more on this subject and do plenty of research, then decide what is best for you and your family. The decision is up to you.

Brittney has a site on live whole foods, go to it now.

Whole Food Nutrition - Best Choice Next to Fruits and Vegetables

Whole food nutrition helps to fill the gap between what we should eat and what we actually eat. Products that are taken in capsule, chewable or liquid form are filled with a wide range of nutritional benefits. Because of the pure preservation methods in taking it from its organic form, whole food nutrition is probably the next best thing to eating fruits and vegetables.

On the other hand, because of chemical processing, vitamins differ greatly from whole food nutrition products which are from a select variety of organic fruits and vegetables. Because of its process, not only does it contain a much wider variety of naturally occurring vitamins then supplements, but also it provides other phytonutrients, antioxidants, and nutrients. Even some of the fiber found in the fruits and vegetables shows up in these products. All of these in combination work together to provide more of the benefits from eating healthy whole foods.

Some of the whole food products today are made from fresh, high quality fruits and vegetables and then tested carefully to make sure that no pesticides or other contaminates are affecting the pureness of the product. Then they are juiced and the juices are concentrated into powders using a low temperature process. Careful monitoring then takes place to ensure that the all-natural ingredients are not exposed to high temperatures that can destroy a lot of the nutritional value of these fruits and vegetables as what happens to them when they are overcooked.

Of course, there is no substitute for eating 17 different fruits, vegetables and grains every single day, but who actually does that? The one advantage whole food nutritional products have over eating those fruits and vegetables is that it contains very low amounts of sodium, sugar and calories. It adds more good to your diet without getting the bad with it. People can take just a few capsules a day and it will suffice for their daily vegetable, fruit and whole grain requirement. Some of these products also have chewables and gummies for children so they can also benefit from these important nutritional benefits that they are needing also. Personally, I am very pleased with the taste of some of these products and my kids liked them also. Their immune system improved greatly when we began taking them as a family.

Last, but not least, you would think that leading edge nutritional products that are the most thoroughly researched name-brand nutritional products on today's market would cost a lot. They don't always. Taking some of these whole food products everyday costs less than a small Starbucks cup of coffee. That is less than $1.50 per day.

http://juicejuiceplus.com

Whole Foods For Your Whole Body

If you learned of an easy way to protect your body from degenerative diseases like arthritis, cancer and heart disease you would probably implement it immediately and tell all of your friends and family, right? By simply eating foods as nature intended, unprocessed and unrefined, you can greatly reduce your risk of all of these diseases and more. However, most of us are eating in a way that provides minimal nourishment for our bodies and protection against disease. Understanding the benefits of adding whole foods to your meal regimen will motivate you to begin making some changes to your food choices. Many believe that a whole foods diet is too time consuming and costly, but this is not the reality. You can easily prepare affordable meals using whole foods that are readily available at competitive prices without spending more time in the kitchen.

The Standard American Diet which consists of high fat, refined grains, sugary desserts and high amounts of red meat is associated with five of the top ten causes of death in the United States. In contrast, a whole foods diet lowers the risk of many types of cancers and chronic diseases, as well as promotes healthy aging and higher energy levels. It also lowers the risk of cataracts which almost half of all Americans over the age of 75 have. A whole foods diet consists of vegetables, fruits, whole grains, unprocessed meat, poultry and fish and non-homogenized milk. The foods contain nothing more than the naturally occurring nutrients inherent to the original plant or animal that they were derived from.

There are some essential vitamins and minerals that your body needs but cannot make, so you need to get them from the food that you eat. You can get these essential nutrients into your body at their highest levels and natural, unchanged state when you eat whole foods. When foods are processed, the nutrients are often destroyed or changed. Sometimes they are even changed to the point that they actually become non-nutritious. Whole foods also contain phytonutrients which are not essential nutrients for your body, but they are still excellent for you and help reduce the risk of many diseases, such as cancer. Again, processing removes most and sometimes all of these health-promoting phytonutrients. The nutrients that you do find in processed foods have been added back and there are usually only a few select vitamins and minerals included.

Synthetic chemicals have also been added to these foods to make them seem more like the whole foods that they came from. The substances added are not usually derived from food and are sometimes made from starting materials like coal-tar or other non-food chemicals. They are used for coloring, flavoring and preserving. It is believed that some of the additives may compromise your body's structure and function. They may also be related to a host of skin, pulmonary and psycho-behavioral conditions. When you eat foods in their whole state, you know that no nutrients have been removed or remodeled and no synthetic, artificial substances have been added.

Another advantage of whole foods is their natural synergy. It has been consistently shown in studies that the health benefits from food are better when it is consumed containing as many of the original array of nutrients as possible. However, studies on isolated nutrients have mixed results. For example, foods that are high in beta-carotene, like carrots, have been shown to reduce the risk of cancer, but the same result was not achieved when a synthetic form of beta-carotene was used. It is thought that it may be the combination of many or all of the phytonutrients found in whole foods that provides the protection.

Whole foods also provide our bodies protection in the form of antioxidants like Vitamin C, Vitamin E, Selenium, Zinc, Flavonoids and Carotenoids. Antioxidants enhance our immune systems and also counteract free radicals and other unstable molecules that are present in our cells from UV radiation, toxins and pollutants. If free radicals are not neutralized they can increase the development of diseases like cancer, arthritis and diabetes. The antioxidants in foods work together as a team, so to reap the benefits your body needs the full spectrum that is provided by a varied whole foods diet, not just high amounts of one like vitamin C.

Essential nutrients, Vitamins C and E are two important antioxidants that are readily available in many whole foods. Actually, Vitamin C is easily destroyed by lengthy storage and/or excess light so the best source is a fresh one. One of the key nutrients in fruits and vegetables that protects against cancer, it is also thought to decrease the risk of strokes and heart disease and can counteract or protect against colds and some infectious diseases. It functions as part of a nutrient team with Vitamin E and Carotenoids which are not usually present at all in processed foods. Vitamin E is actually a family of eight different nutrients and many supplements only contain one of these. They are all important for cell membranes that act as gateways to allow nutrients in and wastes out, keeping potentially destructive molecules from entering your cells. Getting your Vitamin E from a natural source ensures that you are receiving the entire family of nutrients and the bioavailability is also higher meaning that more gets into your body. Broccoli, bell peppers and oranges are good sources of Vitamin C while Vitamin E can be found in foods like sunflower seeds, almonds and spinach and Carotenoids are available in carrots, tomatoes and spinach.

You can also greatly increase your fiber intake by adding whole foods to your diet; fruits and whole grains are some of the best sources. Fiber helps rid our bodies of carcinogens, toxins and excess hormones like estrogen and is necessary for healthy digestion. It also provides protection from heart disease, lowers total cholesterol and blood sugar levels, and decreases the risk for breast cancer. There are two types of fiber, insoluble and soluble. Insoluble fiber promotes excretion while soluble supports the intestinal tract and decreases glucose levels. Whole grains are a great concentrated source of insoluble fiber and fruit skins have high amounts of soluble fiber.

Switching to whole grains is one of the easiest changes to make for a beginner to a whole foods diet. It does not require any additional preparation and there are many options readily available in most grocery stores. However, pay close attention to the ingredients list. Just because the package states "wheat" it does not necessarily mean it is a whole grain. The first ingredient should state whole wheat flour or whole some other grain flour. If it only states wheat flour, it is not a whole grain. Whole grains provide high levels of minerals as well as a range of vitamins and essential fats. When it is processed, the grain loses its bran where most of the fiber, minerals and B vitamins are stored. Processing also removes the germ which contains the essential fats and the family of Vitamin E nutrients. This leaves a grain with a large amount of simple carbohydrates and starch, a bit of protein and only a few vitamins from a food that started out with thousands of healthy nutrients and a wide variety of vitamins.

The thought of altering the way you cook and eat is a daunting task to all of us and can be overwhelming. I suggest that you being by making small changes gradually. Start by adding one snack per day of fresh fruit or vegetables or switch just one of your grains to a whole grain such as your bread. Once you have made that switch, move on to another grain like rice or spaghetti noodles. You will get used to the taste of whole grains and will begin to prefer it. Another simple change is to begin steaming fresh vegetables instead of buying them in a can. The taste is so much better. You will be amazed and wonder how you went so long thinking vegetables out of a can were just as good as fresh. Notice that none of these suggestions are going to cost you any more money or keep you in the kitchen for a long time. So, take it slow and remember that any change you do make is a step in the right direction and will only benefit you. Eventually, all of those steps will become the path that led you to a healthier lifestyle.

Michele Dupper is a writer, photographer and the owner of Truly Organic Beauty (http://www.trulyorganicbeauty.com) She is also Mom to her 1 1/2 year old son and has been transitioning to a naturally healthy and green lifestyle since starting a family. Michele enjoys teaching others about natural ways to live that are beneficial for the health of our bodies as well as our planet.

Top 10 Reasons Why Americans Need A Whole Food Vitamin-Mineral Supplement

1. Let's start off with the most important fact. The Recommended Daily Intake is 5-10 servings of fruits and vegetables daily to satisfy our vitamin and mineral needs. How many can honestly say that they eat 5-10 servings of fruits and vegetables a day? How many can say they eat 3-5 servings a day? 1-2 servings? The reality is that most Americans do not get nearly enough fruits and vegetables in their daily diet.

2. Many of today's food are processed and refined so much that many of the vitamins and minerals that are in other foods besides fruits and vegetables are stripped of their vitamin mineral content. We live in a world of convenience and most convenience foods have to be processed and refined so much that many of the nutrients get excreted from the food itself.

3. Why a whole food vitamin mineral supplement instead of just a multi-vitamin for $10? Many multi-vitamins are synthetically made which means they may not get absorbed in the right amount of time in the right areas of the digestive process. The second reason is that many individuals have problems absorbing synthetic multi-vitamins in general so your body may not be able to utilize the synthetic version of a nutrient. Whole food vitamin mineral supplements come from just what they say "Whole Foods". These supplements are created from actual fruits and vegetables and then formed into a capsule form. It is believed that there is a higher bioavailability and absorption of the nutrients because they are actually created from foods and not synthetically created.

4. Stress, Dieting, Injury, Illness all cause an increase need for vitamins and minerals. Is anyone really free of all of these categories? Not likely. Granted certain nutrients are required in large quantities for certain problems, but if you are not eating the recommended 5-10 servings of fruits and vegetables a day then you are most likely already in a deficient state. A whole food vitamin mineral supplement will help correct that deficiency without creating a megadose effect like many multivitamins on the market.

5. Nutrition play a major role in determining our susceptibility to certain diseases. Did you know that every year there are 14 million cases of preventable heart disease, 1.2 million preventable causes of cancer, more than half a million preventable strokes and 2500 babies are born every year with neural tube defect that could have been prevented by one simple vitamin. By improving nutritional practices 89 billion dollars could be saved in annual health care costs. Yes, you read that correctly "89 Billion Dollars".

6. The 2000 edition of the Dietary Guidelines for Americans published by the U.S. Department of Agriculture and the Department of Health and Human Services states that "some people need a vitamin mineral supplement to meet specific nutritional needs. The American Dietetic Association also has a statement that is very similar to the statement provided in the Dietary Guidelines.

7. A whole food vitamin mineral supplement can fill nutrient gaps, optimize function, protect health, and help prevent disease for about $1 a day. There is no better use for $1 a day, as well as no other choice that is so easy to include in your day that has such a high potential payoff.

8. The Council for Responsible Nutrition recommends that all health professionals should be providing sound scientific information and should be suggesting a longterm regular use of a vitamin mineral supplement, calcium, and extra Vitamin C and E.

9. Studies and surveys have been done that those that supplement their diet with some type of supplement tend to pay more attention to their overall health and nutrition and tend to lead healthier lifestyles as a result.

10. The regular use of a whole food vitamin mineral supplement can significantly improve the overall health and nutritional lifestyle of the American public. Consuming a whole food vitamin mineral supplement as part of a personal lifestyle, health care practice would benefit the health profile of the entire nation as well as significantly reduce health care costs. It is never too late to begin!!

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He is also co-creator of Meal Plans 101 http://www.mealplans101.com To download your FREE copy of Jayson?s special report ?10 Flat Out Lies and Myths That The Food Companies Are Using To Make You Fat?, visit: http://www.realworldweightlossexpert.com

The Secret to Healthy Eating - Whole Foods, Water and Green Tea

A healthy diet is a simple concept if you concentrate on one main but basic rule:


the majority of your diet should include whole foods.

Whole foods are foods that are unprocessed and unrefined and typically do not contain added ingredients such as sugar, salt, or fat. Whole foods include whole grains, dark green and yellow or orange-fleshed vegetables and fruits, legumes, nuts and seeds, unprocessed meat, poultry, and fish and nonhomogenized milk.

Whole grains are cereal grains containing the bran, endosperm and germ of the original grain. Whole grains can generally be sprouted while processed grains generally will not sprout. The bran or the outer shell protects the seed and provides fiber, B vitamins and trace minerals. The germ provides the nourishment for the seed and contains valuable antioxidants, vitamin E and the B vitamins. The endosperm provides energy and contains carbohydrates and protein. Refined grains retain only the endosperm. In Canada, it is legal to advertise any food product as "wholewheat" with up to 70% of the wheat germ removed. While the resulting product will contain the benefit of fiber it lacks the health benefits of antioxidants found in the wheat germ. Canadian consumers can be assured of wholegrain products if a label states "100% whole grain wholewheat".

The recommended daily intake of whole grains is three servings per day. A healthy diet should also include eight to ten servings of fruits and vegetables daily. Fruit and vegetable juices may be considered a helping in this category, however caution should be taken to prevent a high intake of sugar and salt if these are not freshly squeezed juices. Eating the actual whole fruit or vegetable gives you the added benefit of the fiber which the juice does not provide. Dietary fiber, otherwise known as roughage, is the indigestible portion of plant foods. Soluble fiber is readily fermented in the colon into gases and physiologically active byproducts. Insoluble fiber is metabolically inert, absorbing water throughout the digestive system and thereby easing defecation. Dietary fiber changes the nature of the contents of the gastrointestinal tract and it also changes how other nutrients and chemicals are absorbed.

It has been suggested by some health experts that fruits should be eaten independently of other foods to obtain the maximum nutrient value from them. Eating fruits first thing in the morning is considered very beneficial because the body has fasted all night, the fruits are very high in nutrients and are quickly digested. It is recommended that a fruit not be eaten at the end of a meal because it will be held back in the stomach by the previously eaten foods that are slower to digest and the fruit will begin to ferment. This fermentation will interfere with the digestion of the other foods. A fruit is also acceptable as a bedtime snack for the reason that it is nutritious and it digests quickly when eaten alone.

In addition to the whole foods, two beverages that should be included in every adult diet are water and green tea. Water is a perfect beverage because it hydrates and detoxifies without adding calories. Green tea, which comes from the Camellia Sinensis plant, is one of the least processed teas and thus provides high quantities of antioxidant polyphenols, namely a catechin called epigallocatechin-3-gallate (ECGC). Just one cup of green tea supplies 20-35 mg of EGCG which has the highest antioxidant activity of all green tea catechins. ECGC in green tea has been found to be 100 times more effective than vitamin C, 25 times more effective than vitamin E, and twice as powerful as resveratrol, which is a polyphenol found in red wine that limits the negative effects of smoking and fatty diets. EGCG, along with caffeine, also causes a process of heat production in organisms called thermogenesis. Green tea in itself does not contain calories and research suggests that drinking five cups of green tea a day would burn an extra 70 to 80 calories or eight pounds in one year.

Doreen Storozuk is a hairstylist and business owner who has a keen interest in the amazing health benefits of green tea. She enjoys research and writing and invites you to visit her website at http://HealthByGreenTea.com where she promotes green tea in an unbelievable range of products including tea, skin care, green tea bedding and gift baskets.

Whole Food Multivitamin Ingredients You Need to Know

Most people are not deficient in a certain nutrient. They are deficient in a wide variety of nutrients. We are not eating the foods for good nutrition so we are nutrient deficient. This is where a whole food multivitamin helps and where the cheaply made mass marketed vitamins are not offering any long term benefit. You need food not synthetic chemicals to fill the gaps for poor diet choices.

The best multivitamin has real food sources such as vegetables, fruits, herbs and spices that still have all the nutrients in the real food - not just a blend of vitamins and minerals. But, taking whole food source vitamins is NOT the same as actually eating the vegetable or fruit. You should still try to eat as much fresh produce as possible.

The vitamin should be whole raw alive food sourced. The manufacturing facility should be a FDA-licensed and certified GMP (Good Manufacturing Practices, a certification given by two independent national nonprofit organizations so consumers are assured that what is on the label is also in the box, and that they are receiving pure supplements at accurate dosage levels.)

The ingredients chosen for a whole food multivitamin should ideally all work together to give the supplement a whole body health benefit. For example look for spices such as cloves and cinnamon for natural metabolic boosters or acidophilus and bifidus with inulin for healthy gut and digestion.

Don't pay for fiber in your whole food multi because fiber takes valuable space away from the whole food sources. Buy a fiber supplement separate if you need it.

Read the label for anything synthetic such as food coloring (made from coal tar) glucose, sucrose, starch, Polysorbate 80, sodium benzoate or nitrites. Synthetic ingredients are not going to give the same healthy benefits as the whole food ingredients. Many studies have even shown possible harm from taking the chemicals in most drug store vitamin varieties.

The ingredients will be listed in order of the greatest amount used in the product. Many vitamin labels will start out like this Calcium Carbonate, Calcium Phosphate, Magnesium Oxide, all synthetic lab or man created chemicals.

Whole food multivitamin ingredients are very easy to read, no science degree needed. Whole food multivitamins will list most of the ingredients with the names of the real whole fruit or vegetable, like broccoli or pineapple.

For example, Vitamin C from camu-camu fruit shows that with the Vitamin C you get the other nutrients in the whole fruit. Or Vitamin A,(100% as beta carotene from Dunaliella)" meaning Dunaliella, a seaweed, is the source of Vitamin A in your multivitamin supplement.

The best whole food vitamins will have enzymes, prebiotics, probiotics, raw whole fruits, raw whole vegetables, spices and herbs.

These are a few of the 77 real food ingredients in the whole food multi I take:

Asparagus, grape seed extract, bilberry, grapefruit, kale, papain, alfalfa leaf, aloe vera gel, ginger root, and chlorella. These are ingredients that your body will readily absorb and use.

So many supplements that are called whole food vitamins are not really 100% real whole food sourced. You have to look for the artificial ingredients such as sugars and others used for binders, fillers, colors and even flavors. By the way, natural flavors are not really natural. If they were truly natural, the actually food flavor be listed instead of natural flavors.

I looked for over 3 months and read a lot of labels trying to find a true whole food multivitamin. I was happy to find Dr. Heidi Dulay three years ago. She is the product designer for the whole food supplement I take daily. She designed the Pops based on what each ingredient does to add health to a body. Dr. Heidi has spent the last 20 years researching the latest and traditional nutrition and healing through natural means. She runs a busy nutritional consulting practice, including running juice fasts once or twice a year.

If you would like to learn more about my research and the best whole food multivitamin and the one I take, visit my website below.

Best ingredients in a whole food multivitamin

Portion Control for Health

Losing weight is never easy. You have to think about getting the right amount of exercise, controlling your fat and calorie intake and if that is not enough, you also have to think about portion control. In fact, many diet experts actually say that you can eat almost anything you want as long as you control the portions that you eat. When you eat a giant plateful of food at every meal, you are taking in more fat and calories than you need.
Here is another thought. When you go out to eat, which is probably quite often if you are like most people, you always get more food than your body needs. It is the current trend to serve giant portions. The bad part of that is that you often get double portions of your meal, and you still eat it all. Many people have the “clean your plate” mentality, or they don’t even think about the amount they are eating.
What is the solution to this growing problem? The solution is to control the portions that you eat everyday. How do you do this? It may not be as hard as you think. One of the first things you will need to learn to do is to read the labels. All food that you buy at the grocery store will tell you how much a serving is. When you train yourself to read the labels and learn how much a serving actually is, you may be very surprised. Some servings are very small. For example, one serving of cheese is only one ounce. When you actually see how much that is, you can easily see how fast your servings add up.
After you have trained yourself to read the labels, you have to start applying what you have learned. For example, an average piece of meat, such as a chicken breast is about the size of a small fist or a deck of cards. A serving of pasta is only one cup. A serving of bread is one regular slice of bread. Learn what these servings look like on a plate so when you eat you can begin to visualize your servings. You will be surprised when you see how much you have been eating.
Another trick to help control your portions is to use a smaller plate. This is a tip that many diet experts will tell you. It makes sense when you think about it. If you use a large sized dinner plate and fill it up, you could easily double or triple your serving sizes at every meal. It is common habit to fill the plate. However, if you use a smaller plate, your portions have suddenly become much smaller. This is a tip you can certainly use when controlling your portion size.
It may take some time, but you can learn how to control your portions. This is not only a great way to lose weight, but it also helps ensure that you are not taking in more sodium and cholesterol that you need each day.
Here are some vegetarian recipes to help you get started.

Whole Foods Vs Antioxidant Supplements For Optimal Health

Hundreds of studies done over the last few decades have shown the benefits of eating whole fresh fruits, vegetables, whole grains, legumes, nuts and seeds. Scientists have studied these foods to determine what is in them that provides these positive results in lower cancer rates, less heart disease, strokes, diabetes and many other chronic diseases. One common factor in all of these are the "antioxidants" vitamins A (in the form of beta-carotene), C and E.

An antioxidant is a molecule which can slow or prevent the oxidation of other molecules. Oxidation is a natural process in the body that can produce free radicals, which start chain reactions that damage cells. This damage is thought to be the root cause many of the chronic diseases common today.

Because of the known benefits of these antioxidants in foods, and the fact that many people--for whatever reason--do not eat enough of these foods; supplement manufacturers have created antioxidant supplements to make it easy for people to add them to their diet.

The question is, do these supplements provide the same health-enhancing benefits as getting these antioxidants naturally in foods? The answer, from recent studies, seems to be "NO."

The most recent study published in the January 7, 2009 issue of the Journal of the National Cancer Institute, followed two other important studies that also did not show that various antioxidant supplements could prevent cancer.

"Although a healthful dietary pattern rich in fruits and vegetables may lower cancer risk, such benefits cannot be mimicked by simply popping a few vitamin supplements," Dr. JoAnn Manson of Brigham and Women's Hospital and Harvard Medical School in Boston said in a statement.

Dr. Manson and colleagues tracked 7,627 women with an average age of 60, who took supplements for about 9-1/2 years.

Some took 500 milligrams of vitamin C daily, 600 IU (international units) of vitamin E every other day or 50 milligrams of beta carotene every other day--or different combinations of the three supplements. Others were given placebos.

Results showed that women who took the supplements had similar rates of cancer and cancer death compared to those who took a placebo. The study suggested that vitamin E supplements might reduce colon cancer risk and that beta carotene supplements might actually modestly raise lung cancer risk.

"Simply taking antioxidant supplements is insufficient to prevent cancer. People should take more natural plant foods which are rich with many nutrients including but not limited to antioxidants," Lin said.

Fruits and vegetables are rich in these vitamins, and it has been shown that people who eat plenty of these foods have a lower risk of heart disease, cancer and other conditions.

In a separate study released in November, 2008 involving about 15,000 male doctors, vitamin E and C supplements did not lower cancer risk. Another study released in October, 2008 found no cancer reduction in 35,000 men taking vitamin E and selenium supplements.

Previous to these, two major studies sponsored by the National Cancer Institute in 1994 and 1996 showed that the incidence of lung cancer was 12-28 percent higher among participants who took beta-carotene supplements than among those who took a placebo. The rate of death from all causes was 8-17 percent higher in those who received the beta-carotene supplements. The two studies involved 29,000 and 18,000 participants respectively over a period of 4-6 years.

Summary

1. There are still some unknown factors in whole foods which provide health-enhancing benefits besides the major vitamin antioxidants that we know of.

2. It is difficult, if not impossible to duplicate the complexity and balance of nutrients in foods created in nature.

3. It can actually be harmful to separate and eat isolated parts of foods and remove the natural balance of nutrients in they contain.

In regard to #1 above, we actually do know what some of these other factors are. They are called "phytonutrients" and have many positive functions in the body including--but not limited to--antioxidation. There are dozens, sometimes hundreds, or even thousands of these in the best foods. They all need to work together in synergy--not each separately.

The bottom line: there are no shortcuts to eating the best foods such as fresh vegetables and fruits, whole grains, legumes (beans, peas, nuts and seeds), low-fat dairy, and lean meats.

So focus on eating the best foods in their most unprocessed whole-food form, rather than counting on supplements to make up the difference in your diet. If you do supplement, make sure it is based on whole-food concentrates as foundational nutrition, rather than isolated vitamins and minerals--so you get the natural balance they provide. If you have a specific need for more of a certain vitamin or mineral due to a deficiency--add those to your diet as prescribed by your health professional. Healthy eating!

Dr. Roy Vartabedian is a specialist in disease prevention/health promotion and holds a Doctor of Public Health degree. His New York Times Best-Seller, Nutripoints, has been used in 13 countries in 10 languages worldwide. Try the free Nutripoints QuickCheck at http://www.Nutripoints.com

How To Balance Blood-Sugar With A Whole Foods Eating Plan

Many people who begin a whole foods eating plan wonder how it will affect their blood sugars. Often people begin eating a whole foods eating plan in order to help them lose weight or feel better. In general, many people find that their blood sugar levels are more stable when eating a whole foods eating plan than they are with the standard American diet of fat and refined carbohydrates. Even so, if you want to ensure that your blood sugar levels remain steady while transitioning to a whole foods eating plan, here are a few tips that will help.

First of all, be sure that you drink enough water. In general you should aim to drink at least eight glasses of water each day whether or not you think that you are thirsty. Remember that if you feel thirsty you are probably already dehydrated. In addition to helping you feel full and keeping your body functioning effectively, water helps to dilute the concentration of glucose in your body. This means that it can help to keep your blood sugar levels lower than if you are not drinking enough water. If you have trouble drinking plain water try a slice of lemon or just a small splash of 100% fruit juice to add some flavoring.

In addition to drinking enough water, the best way to stabilize your blood sugar levels is to build your whole foods eating plan around produce. If you are concerned about blood sugar, this means mainly vegetables. Vegetables are high in fiber and protein and they will help to offset the effects of foods that would be more likely to increase your blood sugar levels. You should aim to eat at least two different types of vegetable with each meal. If you aren't sure which vegetables you like then spend a few weeks trying different ones until you have added some variety to your whole foods eating plan.

While you are building your diet around vegetables, don't forget about fruits. You will need to be a bit more careful with these since they are higher in sugar than most vegetables. However, you should be able to eat moderate amounts of fruit without having your blood sugar spike or crash. If you are monitoring your sugar levels closely you should be able to tell which fruits your body can handle in moderation and which ones you should stay away from.

Besides fruits and vegetables, the last element of a healthy whole foods diet is moderate amounts of healthy carbohydrates. If you are monitoring your blood sugar levels then you want to make sure that you are focusing on complex carbohydrates instead of simple or refined carbs. Complex carbohydrates take longer for your body to break down and do not cause your blood sugar to spike and crash in the same way that refined carbohydrates do. Choosing complex carbohydrates such as brown rice, whole wheat bread, and whole grains is the best way to include these foods in a healthy whole foods diet. You may also find it helpful to always pair a carbohydrate with a protein. This forces your body to take longer to process the food and helps to keep your blood sugar levels stable.

As you work to achieve healthy eating habits, you will find that you have more energy and feel better everyday. It is important to create the right habits if you want long-term success! Experience immediate improvements in your eating by learning more about a healthy eating plan at my website: http://EverydayHealthGirl.com

The Secret To Optimum Nutrition - Organic Whole Food Vitamins

Organic whole food vitamins are the most convenient way to ensure a healthy, balanced diet with all the nutrients your body needs to operate efficiently.

If you're like most people, your schedule is packed and your days are hectic. Healthy meals are often forsaken for the ease of fat-laden fast food and the convenience ingredients found on the shelves of the local supermarket lack many of the essential vitamins and minerals your body needs.

People today are at a higher risk than ever for a number of serious health complications, including several types of life-threatening cancer. The average adult often feels they lack the energy needed to complete their day. Why?

First, commercially produced foods are grown with the aid of pesticides and fertilizers that contain harmful chemicals. Chemical residue is responsible for a number of allergies and illnesses and can absorb the natural nutrient value of the farm soil, resulting in reduced levels of vitamins and minerals in the food.

Further processing of commercial food products detracts even more nutrient value. Most foods contain a very small percentage of the vitamins and minerals they would provide in their natural form. This is detrimental to the human body.

Our bodies require these specific vitamins and minerals for efficient operation, daily endurance, mental stability, and more. Nutrients are the fuel that drives the human body and are essential for a healthy, energetic lifestyle.

So, how can you be sure you and your family are getting plenty of protein, disease fighting enzymes, antioxidants, and other essential nutrients in your diet with so many processed options?

Whole live foods are foods grown naturally, without the use of pesticides, fertilizers, and other chemically enhanced gardening aids. Certified organic whole foods are loaded with the vitamins and minerals today's fresh foods are lacking and are packaged without additives or preservatives so those vital nutrients are retained for your consumption.

Still, a busy lifestyle and modern, on the go living make it nearly impossible to get the recommended 5 to 9 servings of fruits and vegetables needed each day for a healthy body. Organic whole food vitamins are the solution.

These all-natural nutritional supplements use vitamin rich, live whole food ingredients that contain thousands of pure nutrients not found in modern processed foods.

Not only do these whole food ingredients supply a higher level of vitamins and minerals than commercial foods and supplements, organic vitamins can provide the benefits of hundreds of fruits, vegetables, nuts, and grains in one single serving.

No matter how carefully you plan your meals and snacks, a hectic schedule can often result in convenience food substitutes and unhealthy snacking, leaving your body craving the nutrients it needs to keep you going.

Between the teen years and the age of 50, the average American will rarely take in the recommended daily allowance of fruits and vegetables. Most will not eat 5 servings a day; many will not even consume 5 cups of fruits and vegetables in a week.

The small number of individuals who do eat their veggies will typically consume commercially processed foods, still leaving their body deficient in many crucial nutrients and ingesting a variety of chemical residues.

What if a healthy, vitamin packed diet was simpler and more convenient?

What if there was a pill or a smooth, fruit flavored drink that would:

* Give you the pure, unprocessed benefits of more than 70 different power foods?

* Boost your immune system and help fight disease causing germs and bacteria?

* Provide over 80 essential minerals and beneficial enzymes?

* Significantly lower your risks of cancer, diabetes, and other ailments?

* Increase your daily endurance so you get more accomplished without feeling tired before the end of the day?

* Improve your overall health and wellbeing by replenishing the essential nutrients that fuel your body, nutrients not found in most of today's foods and supplements?

Organic whole food vitamins are the answer to modern nutrition deficiencies and the key to achieving a healthy, balanced, nutrient rich diet in today's hectic society.

Better than the typical nutrition supplement, organic whole food vitamins contain pure, unprocessed ingredients with thousands of enzymes, antioxidants, and other vital nutrients that can't be found in most available commercial products.

The secret to optimum nutrition lies in organic whole food vitamins. To find out where to get them and what's best go to the authors website: http://organicfood-guide.com/organic-whole-food-vitamins.html where the discussion continues and you get the rest of the story.

Good Nutrition – Your Key to Living Healthy

92% of all North Americans don’t practice healthy lifestyle habits. The risks of heart disease and diabetes from poor nutritional choices affect a large number of the middle-aged population. Your commitment to improved health starts today with a pledge to embrace good nutrition. Adopt the following keys to eating healthy and crest the wave of fitness with optimum dietary practices:

Tips to Increase Nutritional Value of Natural Food

·        Salad dressing. Cut out the mayonnaise and ladle the olive oil as salad dressing. Or squeeze in lemon juice instead. Low fat alternatives to dressing your salad are perfect for lowering your calories.

·        Grilling meat. Quit frying and start grilling your beef, chicken and pork ribs. You’ll melt the natural animal fat and cook the meat without coating it in saturated fats from cooking oil. There’s less opportunity for trans-fatty acids to clog your arteries in the long run.

·        Using herbs. Add herbs to reduce the sodium in your soups and salads. You’ll be cutting back on the hypertension and blood pressure risks associated with elevated intakes of sodium.

·        Fresh fruit juices. Slice apples or watermelons and juice them in a mixer for a nutrient rich beverage. Skip the sodas and Diet Cokes – and the beers too. Your date with diabetes won’t be anytime soon.

·        Muesli and cereals. Whole grains pack a lot of fiber in a single spoonful. Great for eliminating waste, fiber aids your intestines in running smoothly. Less chances of constipation or irritable bowels affecting you.

·        Carrots and leafy greens. Lightly sauté vegetables in water to preserve their nutritional value. There’s plenty of Vitamin A and C in vegetables to keep your eyes and skin glowing. Turn back the clock of time with three servings of vegetables a day.

Eat Meat and Dairy Products Sparingly

Red meats like beef and lamb are rich in fatty tissue and cholesterol, the number one cause of heart disease. Choose white meats such as chicken and duck as alternatives. Cultivate a taste in grilled fish. Pick low fat cheese and skimmed milk off the shelves at the store. Avoid butter or lard as far as possible.

The keys to good nutrition will guarantee your body flourishes with energy and vitality. You have a continuous responsibility for nurturing your health. Adopt proper nutritional practices in your diet from today. Make sure your daily meals are always primed for nourishment. And you’ll be singing in the rain for many years to come!

Whole Foods For Your Whole Body

If you learned of an easy way to protect your body from degenerative diseases like arthritis, cancer and heart disease you would probably implement it immediately and tell all of your friends and family, right? By simply eating foods as nature intended, unprocessed and unrefined, you can greatly reduce your risk of all of these diseases and more. However, most of us are eating in a way that provides minimal nourishment for our bodies and protection against disease. Understanding the benefits of adding whole foods to your meal regimen will motivate you to begin making some changes to your food choices. Many believe that a whole foods diet is too time consuming and costly, but this is not the reality. You can easily prepare affordable meals using whole foods that are readily available at competitive prices without spending more time in the kitchen.

The Standard American Diet which consists of high fat, refined grains, sugary desserts and high amounts of red meat is associated with five of the top ten causes of death in the United States. In contrast, a whole foods diet lowers the risk of many types of cancers and chronic diseases, as well as promotes healthy aging and higher energy levels. It also lowers the risk of cataracts which almost half of all Americans over the age of 75 have. A whole foods diet consists of vegetables, fruits, whole grains, unprocessed meat, poultry and fish and non-homogenized milk. The foods contain nothing more than the naturally occurring nutrients inherent to the original plant or animal that they were derived from.

There are some essential vitamins and minerals that your body needs but cannot make, so you need to get them from the food that you eat. You can get these essential nutrients into your body at their highest levels and natural, unchanged state when you eat whole foods. When foods are processed, the nutrients are often destroyed or changed. Sometimes they are even changed to the point that they actually become non-nutritious. Whole foods also contain phytonutrients which are not essential nutrients for your body, but they are still excellent for you and help reduce the risk of many diseases, such as cancer. Again, processing removes most and sometimes all of these health-promoting phytonutrients. The nutrients that you do find in processed foods have been added back and there are usually only a few select vitamins and minerals included.

Synthetic chemicals have also been added to these foods to make them seem more like the whole foods that they came from. The substances added are not usually derived from food and are sometimes made from starting materials like coal-tar or other non-food chemicals. They are used for coloring, flavoring and preserving. It is believed that some of the additives may compromise your body's structure and function. They may also be related to a host of skin, pulmonary and psycho-behavioral conditions. When you eat foods in their whole state, you know that no nutrients have been removed or remodeled and no synthetic, artificial substances have been added.

Another advantage of whole foods is their natural synergy. It has been consistently shown in studies that the health benefits from food are better when it is consumed containing as many of the original array of nutrients as possible. However, studies on isolated nutrients have mixed results. For example, foods that are high in beta-carotene, like carrots, have been shown to reduce the risk of cancer, but the same result was not achieved when a synthetic form of beta-carotene was used. It is thought that it may be the combination of many or all of the phytonutrients found in whole foods that provides the protection.

Whole foods also provide our bodies protection in the form of antioxidants like Vitamin C, Vitamin E, Selenium, Zinc, Flavonoids and Carotenoids. Antioxidants enhance our immune systems and also counteract free radicals and other unstable molecules that are present in our cells from UV radiation, toxins and pollutants. If free radicals are not neutralized they can increase the development of diseases like cancer, arthritis and diabetes. The antioxidants in foods work together as a team, so to reap the benefits your body needs the full spectrum that is provided by a varied whole foods diet, not just high amounts of one like vitamin C.

Essential nutrients, Vitamins C and E are two important antioxidants that are readily available in many whole foods. Actually, Vitamin C is easily destroyed by lengthy storage and/or excess light so the best source is a fresh one. One of the key nutrients in fruits and vegetables that protects against cancer, it is also thought to decrease the risk of strokes and heart disease and can counteract or protect against colds and some infectious diseases. It functions as part of a nutrient team with Vitamin E and Carotenoids which are not usually present at all in processed foods. Vitamin E is actually a family of eight different nutrients and many supplements only contain one of these. They are all important for cell membranes that act as gateways to allow nutrients in and wastes out, keeping potentially destructive molecules from entering your cells. Getting your Vitamin E from a natural source ensures that you are receiving the entire family of nutrients and the bioavailability is also higher meaning that more gets into your body. Broccoli, bell peppers and oranges are good sources of Vitamin C while Vitamin E can be found in foods like sunflower seeds, almonds and spinach and Carotenoids are available in carrots, tomatoes and spinach.

You can also greatly increase your fiber intake by adding whole foods to your diet; fruits and whole grains are some of the best sources. Fiber helps rid our bodies of carcinogens, toxins and excess hormones like estrogen and is necessary for healthy digestion. It also provides protection from heart disease, lowers total cholesterol and blood sugar levels, and decreases the risk for breast cancer. There are two types of fiber, insoluble and soluble. Insoluble fiber promotes excretion while soluble supports the intestinal tract and decreases glucose levels. Whole grains are a great concentrated source of insoluble fiber and fruit skins have high amounts of soluble fiber.

Switching to whole grains is one of the easiest changes to make for a beginner to a whole foods diet. It does not require any additional preparation and there are many options readily available in most grocery stores. However, pay close attention to the ingredients list. Just because the package states "wheat" it does not necessarily mean it is a whole grain. The first ingredient should state whole wheat flour or whole some other grain flour. If it only states wheat flour, it is not a whole grain. Whole grains provide high levels of minerals as well as a range of vitamins and essential fats. When it is processed, the grain loses its bran where most of the fiber, minerals and B vitamins are stored. Processing also removes the germ which contains the essential fats and the family of Vitamin E nutrients. This leaves a grain with a large amount of simple carbohydrates and starch, a bit of protein and only a few vitamins from a food that started out with thousands of healthy nutrients and a wide variety of vitamins.

The thought of altering the way you cook and eat is a daunting task to all of us and can be overwhelming. I suggest that you being by making small changes gradually. Start by adding one snack per day of fresh fruit or vegetables or switch just one of your grains to a whole grain such as your bread. Once you have made that switch, move on to another grain like rice or spaghetti noodles. You will get used to the taste of whole grains and will begin to prefer it. Another simple change is to begin steaming fresh vegetables instead of buying them in a can. The taste is so much better. You will be amazed and wonder how you went so long thinking vegetables out of a can were just as good as fresh. Notice that none of these suggestions are going to cost you any more money or keep you in the kitchen for a long time. So, take it slow and remember that any change you do make is a step in the right direction and will only benefit you. Eventually, all of those steps will become the path that led you to a healthier lifestyle.

Michele Dupper is a writer, photographer and the owner of Truly Organic Beauty (http://www.trulyorganicbeauty.com) She is also Mom to her 1 1/2 year old son and has been transitioning to a naturally healthy and green lifestyle since starting a family. Michele enjoys teaching others about natural ways to live that are beneficial for the health of our bodies as well as our planet.