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10 steps to healthy eating

This article is inspired by an article by Joan Borysenko PhD. The article is titled Five Steps to eating for Better Health. The title of this article is 10 steps to healthy eating. These are practical things you can do to eat healthier and reduce your risk of serious illnesses.

Twinkies could not die even though you could
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  1. Cook your own food. If you think you are too busy to cook, you are not committed to your own health. Every meal doesn’t have to be prepared by your own hands, but the money you save will allow you to pick good ingredients.
  2. Use healthy ingredients. The FDA has allowed GMO seeds to be used for grains, root vegetables, cucumbers, sweet corn, etc. Avoid GMO foods where possible, and especially where the foods you are eating are directly from the ground, e.g. potatoes, celery, carrots, etc.
  3. If you are eating a processed food, read the labels. The food industry has spent hundreds of millions of dollars fighting GMO labeling and paying off Congress to prevent labeling on processed foods.
  4. Avoid high risk foods. Pay attention to the fat content, especially trans-fats, and the sugar content. High fructose corn syrup helps create cholesterol and contributes to insulin resistance. Heart disease and diabetes are directly linked to saturated fats and sugar. Avoid them. Hydrogenated oils are used in snacks and they will literally kill you.
  5. Eat a balanced diet of protein, carbohydrates and fats. Your body needs each of these. The FDA guidelines for carbohydrates and dairy are historically biased by lobbying from the food and dairy industries. Your body needs healthy fats and proteins. Trim off animal fats as much as possible. Avoid high fructose corn syrup and artificial sweeteners of all kinds.
  6. Pay attention to how your body is reacting to what you are eating. If you are sensitive to gluten, reduce or take out wheat and other gluten products from your diet. If dairy or orange juice cause you excess phlegm, stop consuming them. If you are a woman beyond menopause, you should limit soy products or get tested to see if you are genetically susceptible to hormone induced breast cancer.
  7. Eat meats that are grown humanely. Animals grown in confined spaces must be fed with antibiotics to keep down diseases. Animals that are fed animal by-products transmit diseases from the animals that they ate. (This is an item from Dr. Borysenko’s list.) Animals that are fed growth hormones and antibiotics are supplying you with potentially disrupting chemicals that can impair your immune system over time.
  8. Eat minimally processed foods. There are raw milk cheeses, locally grown vegetables and meats, and whole grains that have not had the nutrition stripped in the processing. Frozen foods are often more nutritious and safer than fresh foods that have been stored. Frozen seafood and frozen vegetables are often better. This is especially true if you are a long way from the source, e.g. eating seafood from a supermarket in Ohio.
  9. If the food doesn’t look, smell or taste good, don’t eat it. Each step of this process is important. If you take the first bite and it tastes bad, spit it out. If you are so oblivious that you didn’t notice the mold, or decided it was “probably OK”, you will rue your decision. There is NO five second rule when it comes to bacteria.
  10. If you don’t buy it, you can’t eat it. Salty snacks, ice cream, candy and other junk foods can be eaten in moderation. If they are in the closet, they are available for consumption. The food industry spends millions in advertising and processing to make their unhealthy products highly attractive. Don’t buy Sugar Frosted Flakes for yourself or children. Don’t be tricked in thinking that trail mix is a health food.

You can read the full text of the article Five Steps to eating for Better Health. If you are interested in these ideas, subscribe to Dr. Borysenko’s blog. You can also subscribe to the Healthy Living area on for information on GMO foods, article sweeteners and other health related topics.

Commit to eating wisely as if your life depends upon it. It does. The increase in food allergies, autism, cancers, heart disease and diabetes are all tied to what you are eating, drinking and breathing. Pay attention and take responsibility for your health. Follow the 10 steps for healthy eating.

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