This article will be tweaked often..
1. Create a healthy relationship with self. This is conscious presence. From this space you can be & relate with others (partners, family, children work colleagues, friends) & create health & happiness.
2. Work on your ideal day & ideal week. What you would like to achieve or experience? Eg: Source, prepare & eat food, bathe/wash, relationship time, social friend/family time, sleep, travel, rest, hobbies, exercise, shop, organise, tidy, cleaning etc
3. Create moments of presence & relaxation to allow for healing, repair & stress relief: Bring your attention to your breathe, meditate: join a class or simply focus on what it is you’re doing at that time Eg: be mindful of chewing or when eating. Come back to your self & from that space act, choose or be.
4. Words to live by: The Four Agreements – a book by Don Miguel Ruiz.
• Be impeccable with your word
• Don’t take anything personally
• Don’t make assumptions
• Always do your best
5. Become an observer of your thoughts as they are just thoughts. Have compassion without judgement about your thoughts & ask where these thoughts have come from. Eg: whose thoughts are they mother, father, family, society, friends, marketing, culture or religion.
6. Make time to educate yourself on taking care of self. Be discerning with information.
7. Discernment is key: how do you know what is truth, fact or just an opportunity to sell an idea or product. From a state of presence you will have more time to sit & ponder what is best for you.
8. Become mindful of breathing. Through the nose, mouth closed and deep diaphragmatic breathing. Healthy breathing offers best oxygenation for energy, detoxification & regulating acid/alkaline pH.
9. Walk amongst trees or park: Plants breathe out the oxygen we breathe in. They are our partners in life. They breathe Co2 that we breathe out.
10. Be mindful of what you are breathing in. Remove yourself from toxic smells or chemicals. Look at the ingredients of the products you use: topically, cleaning & in your environment.
11. Hydrate for energy, detoxification, absorption, lubrication & inflammation. 8 cups of water or herbal teas per day (more if exercising or in a dehydrating environment). Drink 1 glass upon rising, 1 before breakfast, 1 before lunch, 1 before dinner and 1 cup before bed. Drink another 3 cups in between meals. OVViO Organic Herbal Tea examples: Paddington Lemon Tea, Vanilla Lemon Heaven Tea, Rise & Shine Tea or Minty Fresh Tea for sugar cravings and energy levels, Peace Chamomile Tea for Relaxation and Nourish Aromatic Tea for tummy upset.
12. Put a sprinkling of sea salt or Himalayan salt in your drinking water to add more minerals & aid hydration of water into cells.
13. Eat whole, unprocessed, local, seasonal organic foods.
14. Avoid:
a. Sugar & sweeteners (natural or artificial)
b. Flour unless it is lacto fermented or sourdoughed
c. Vegetable oils (canola, sunflower, safflower, sesame seed, rice bran, corn, grapeseed, peanut, soybean & cottonseeds oils)
d. Olive oil found in packaged food. When raw it is ok.
e. Milk solids, milk powder or non organic milk dairy
f. Added extra gluten
g. Soy (soy lecithin or flour) or any soy protein alternatives
h. Corn: starch, maize, flour, high fructose corn syrup
i. Potato starch
j. Egg powder
k. Refined salt
l. Grain fed animals (note animal that are grass or pasture fed is not enough must also be finished on grass or pasture)
m. Diet, low fat, skim, fat free
n. Artificial additives including preservatives, sweeteners etc
o. Synthetic supplements and also those found in foods and fluids.
15. Eat grass fed & finished on grass organic meat: beef, lamb, game, organ meats, poultry. Keep the fat on, skin & bones. Richly dense in good nutrition.
16. Avoid farmed fish & shellfish. Wild caught is best.
17. Choose eggs from an open range farm where chickens get clean air and water, sunlight, roam free & peck at grass, grubs, dirt and grains. Organic & or biodynamic as well.
18. Choose Full-fat milk products from pasture-fed & finished on pasture cows, goat & sheep, organic whole milk, cheese, whole yogurt, home made kefir, cultured butter, whole cheeses & fresh or sour cream. Dilute full fat milk with water if it is a little too heavy for your digestion (rather than drinking low fat milk or skim).
19. Use animal fats to cook with: fat leftover from cooking meats & especially organic butter or ghee. Use both in cooking & over vegetables after cooking.
20. Simple only eat fat from healthy animals and from whole olives, olive oil, avocado, nuts & seeds. Fat sustains your energy levels & appetite. Feel fuller longer & helps with fat loss. Full or antioxidants & fat soluble vitamins & nutrients. Healthy fat is good fat
21. Avoid margarine or spreadable butter whether it is made from a seed or bean or nut oil.
22. Use extra virgin olive oil for low temp cooking or use it raw. Make sure organic, cold pressed &extra virgin.
23. Use coconut oil raw or in high temperature cooking. Eat raw as a salad dressing or mix into yoghurt or porridge. Excellent for heart disease prevention & fat loss, energy levels, increase muscle mass and strengthen immune system. Make sure it is organic, extra virgin & cold pressed. Some are refined.
24. Eat organic fresh fruits & vegetables: steamed, raw in salads, baked or in soups. Dress with fats eg: avocado or olive oil or butter. Avoid canned, frozen or dried. Avoid starchy types for fat loss eg all below ground, carrot and garlic are the exception. Cook oxalic acids (bind minerals) rich vegetables eg chard, silverbeet, spinach and cook the Brassica vegetable family (depress thyroid function) eg cauliflower, Brussel sprouts, kale, cabbage or broccoli.
25. Avoid just eating sweet fruit (tropical melons or grapes) and vegetables (starchy below ground or peas). Choose bitter or sour to also stimulate digestion.
26. Avoid all processed grains (cereal, bread, pasta, cakes and biscuits). Eat whole grains eg oat porridge (soak overnight & cook on stove) or Bircher muesli (soak overnight in yoghurt), brown rice or quinoa. Eat only sourdough or Sprouted bread. Keep grains to a minimum of 2 per week for fat loss.
27. Prepare grains, nuts, seeds, beans well by soaking or sprouting or lacto fermenting or sourdoughing as this rids phytic acids, which bind to minerals: Ca, Mg, Fe and Zn.
28. Avoid gluten where possible but also avoid gluten free processed products. If choosing gluten free choose in it’s whole state & prepare well. Gluten free grains: quinoa, rice, buckwheat, millet, amaranth.
29. Snack on nuts (buy raw, unroasted & unsalted) and prepare by soaking overnight in water & sea salt (& whey liquid) to neutralize phytic acid, enzyme inhibitors & other anti-nutrients. Or buy ready made ones called Activated Nuts.
30. Other snacks: cheese & apples or pears, yoghurt, hard boiled eggs, left overs, home made dips & vegetable sticks.
31. Prepare homemade bone stocks instead of using stock cubes or processed stock. Make from the bones of chicken, beef, lamb & fish. Use ¼ cup of apple cider vinegar to help leach minerals from bone into stock add plenty of salt. Freeze in small containers. Use as a base for soups, stews, gravies & sauces.
32. Use filtered water for cooking & drinking.
33. Avoid buying water bottles. Buy a Kleen Kanteen water holder for hot or cold drinks & fill up from home or office
34. Use unprocessed natural sea salt to stimulate digestion, enhance flavour in foods and aids in hydration. Avoid table salt.
35. Use dried & fresh dried herbs & spices in cooking. These are Nature’s natural food enhancers & flavours. Avoid premade condiments or sauces. Make your own salad dressings.
36. Make a whole food old school smoothie with whole raw eggs, whole milk, Steevia or berries for sweetness, coconut oil or raw cocoa or vanilla/cinnamon powder. Avoid protein powders.
37. Use sweet spices to sweeten foods: vanilla bean, cinnamon or steevia green powder. Use minimal amounts of raw honey or maple syrup. Avoid sugar.
38. Make a pate every 1-2 weeks. Nutrient dense food & from organic chicken/duck livers.
39. Cook at temperatures no higher than 120 Celsius or for steaks or chops: quick sizzle on both sides & try & keep rare in middle.
40. Cook & store only in stainless steel, cast iron, glass, pyrex or enamel.
41. Reduce or avoid caffeine found in drinks, teas, foods or processed chocolate.
42. Reduce alcohol to only 1 to 2 drinks, 1 or 2 per week or better still avoid.
43. Eat high quality chocolate that is without soy lecithin or vegetable oil or milk solids or sugar.
44. Chew food until liquid before you put more food in your mouth. This will help digestion. Eat slowly & in a relaxed state.
45. To encourage healthy bowel motions, take time to squat upon waking, drink a glass of warm water with 1 lemon juiced & 1 teaspoon of olive oil or add your bitters herbal tonic, exercise, prepare & chew your breakfast & relax. A frenzied morning may skip this very important physiological process.
46. Wind down with the sun, asleep by 9-10pm & wake at sunrise for restoration & rejuvenation of the body.
47. Walk daily for 20-40 minutes in fresh air, in nature or by the sea. Join an exercise group or ask me for the best personal trainers in your area.
48. Create a healthy rhythm that allows for you to be centred. When we are not centred we sway, we wobble & we live life by default reaction. From a state of presence and rhythm we can heal our body by making the best lifestyle choices.
49. Seasonal Cleanse (every season) to keep healthy & well & avoid illness. http://www.ovvioorganics.com.au/meet/seasonal-cleansing-consultation
50. Email Anthia, your Naturopath anytime with any questions: anthia@ovvioorganics.com.au or better still book in for a one on one consult.
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