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Eat Clean, Look Young

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The Publisher has strived to be as accurate and complete as possible in the creation of this report, notwithstanding the fact that he does not warrant or represent at any time that the contents within are accurate due to the rapidly changing nature of the Internet. While all attempts have been made to verify information provided in this publication, the Publisher assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples, or organizations are unintentional. This book is not intended for use as a source of health, disease or illness advice. All readers are advised to seek services of competent professionals in medical fields. You are encouraged to print this book for easy reading.



Table of Contents

Foreword

Chapter 1: What is Healthy Eating Habits?

Chapter 2:

Organics, Natural, Raw or Real Food?

Chapter 3: About Wheatgrass and Sprouts

Chapter 4:

What About Juicing?

Chapter 5: Diet to Better Health

Chapter 6:

Nutrients to Uphold Happiness and Longevity

Wrapping Up



Foreword

There are many reasons for wanting to eat a healthy diet and healthy

foods. The long-familiar ones are weight loss and all around general

wellness, but the benefits to consuming healthy foods go beyond that.

Get all the info you need here.

Double Nutrition, Double Happiness Helpful Facts On Nutritionally Dense Food,

Specifically, on Wheatgrass and Sprouts Juice



Chapter 1: What is Healthy Eating Habits?

Synopsis

Did you know that practicing a sound healthy eating habits may

actually easier than you thought? It is about eating the right food at

the right time and limit the consumption of highly processed foods.

Here are a few of the top advantages which might encourage you to

alter your bad eating habits.



The Advantages

Eating healthy is a good solution to maintain youthfulness,

happiness and longevity in life! You may have noticed that your

skin conditions are improving, your mood swings are lesser, and

your sickness are recovering after several weeks of abiding by a

good healthy diet. You may effectively prevent diseases,

rejuvenate complexion and boost up happiness if you consume

more fruits, vegetables, legumes and whole grains.

Eating healthy might make you aged slower and brings younger

looking skin. Healthy foods raise good cell growth and may

eliminate adverse free radicals and toxins in your body. The

detox process is highly associate with the consumption of high

anti-oxidant and phytochemicals-rich in fruits and vegetables.

One might need to take note on the colour wheel of fruits and

vegetables to harvest all the goodness in them.



Eating healthy may step-up your energy levels too! You may

become more productive and socially active if you stick with

healthy foods. Eating healthy may step-up your productivity at

work as you can think faster and concentrate better. Once you've

mastered the daily requirements of your regimen, you'll notice

that you seem to be able to get a lot of things done. Your job may

appear to be easier as your energy might seem endless. This will

lead to expanded productivity at work.

In addition, this habit that you started for your health will carry

forward to your professional life. The improved brain function

may give you the power to prioritize your tasks and optimize your

productivity. Rather than racing to finish a project just before

deadline, think of the feeling of self-worth when you turn it in

early. This won't go unnoticed by your higher-ups, and you

might just get that promotion. Thus, healthy eating just might

lead to a promotion!



It's a recognized fact that most diseases nowadays are induced by

an unhealthy diet, which resulting in unnecessary health

problems and medical costs. From the quantity of fat and

calories, the deficiency of nutrients, to the high number of

chemicals and trans fats included in processed foods, many

people might be having unhealthy eating habits unconsciously.

The food industry commonly processed food with both fat and

sugar in it, which making things worse and resulting in high risk

of obesity and diabetes.

Nowadays, there are so many weight management solutions out

there promoting various types of meal plan, such as Low Carb

High Fat diet, Atkins diet, Paleo diets, Ketogenic diets, and so on.

However, are all these diets really feasible to be carried out in a

long run? Does it fit your current lifestyle or required you to do

the leap? Here I am going to share with you, somethings basic

and easy to follow. Whole foods are the best source of nutrients

of all time. It doesn’t matter whether it is Atkins diet or Paleo

diets, the most important things are the food remains

unprocessed. The more processed a food is, the less nutrients it

will bear. If you eat whole veggies, lean protein, and whole grains,

your body will thank you by feeling great and energized.

Moreover, healthy eating may reduce your health care costs! The

advantages of a healthy lifestyle include the expense of health

care as well. The premiums you pay for insurance coverage are

likely rising and will likely continue increasing in the future. By



improving your health, you're making a deposit on lower health

care costs in the future. Do you want to pay a huge sum of money

to the doctors and hospitals, or do you want to invest in yourself

to achieve good health?

In short, healthy eating habits are just a page away from you. I

will show you how to maintain youthful appearance, improve

health condition and increase sexual vitality by just five simple

steps. In the next chapter, I will first discuss about the different

between organic, natural, raw and real food. Then, I will share

some exclusive findings in wheatgrass and sprouts in Chapter

three. After that, you will learn the latest, starling technology to

create a wholesome juice which is healthy as well as tasty. Last

but not least, you will find out the way to live to 100 years old,

pain and disease free through my diet plan.



Chapter 2: Organic, Natural, Raw or Real Food?

Synopsis At one time, organic products can be found only in health food stores.

But now, “organic” is today a regular feature at many different products,

used broadly on shampoo, makeup, mattresses, and even dry cleaning.

Is it even necessary to have everything and anything in organic? Do you

even understand what is organic? Are the values it provided really

worth the cost? From my perspective, if your shampoo says “organic”

on the label, it probably doesn’t mean anything.

Legally, products that need to be certified organic, must be grown and

manufactured in a manner that adheres to standards set by the

countries they are sold in. However, many of the false labelling is more

marketing than substance. The labels like “natural” and “organic” on

the food products do not mean that the food is healthier or better. Even

though "Natural foods" are often assumed to be foods that are

minimally processed and do not contain artificial ingredients, is it the

truth? If you thought the word “organic” means the product is free of

synthetic additives like pesticides, chemical fertilizers or dyes, and do

not contain any hormones or antibiotics, then you need to rethink

about labelling after reading my next paragraph.

What You Need to Know



You might be confused about what you should believe right now.

Do 'organic' and 'natural' mean the same thing? Is there really an

absent of antibiotics, artificial colours, GMOs, and synthetic

pesticides in "natural" labelled foods?

Nope, "natural" and "organic" are not exchangeable terms.

You might see "natural" and other terms like "all natural," "free-

range" or "hormone-free" on food labels. These descriptions have

to be truthful, but don't mix them up with the term "organic." The

truth is, there is no standard definition or guideline to label a

food or any products as "natural". Natural produce does not need

a label as "natural". If the products you purchased are not in its

original form, is it even consider "natural"? What you see is what

you eat, choose wisely and do not be deceived by the false

labelling.

Regarding organic labelling, any product marked as “organic”

must be certified by any Department of Agriculture of a country.

Only foods that are raised and processed according to

Department of Agriculture organic criteria may be labelled

organic. If a food holds a U.S. Department of Agriculture (USDA)

Organic label, it means it's produced and processed according to

the criteria. If not, the organic products that you used to think

that it is “organic”, might not be organic.



Products that are totally organic — like fruits, veggies, eggs or

other single-ingredient foods — are marked 100 percent organic

and may carry the Department of Agriculture seal as showed

below:

USDA has established an organic certificate program that

requires all organic foods to fit strict government standards.

These measures regulate how such foods are raised, handled and

processed before a label is provided. We can always rely on the

“100% organic certified” label if there is a difficulty for you to find

out more about the organic produce.



Foods that have more than one component, like breakfast cereal,

may utilize the Department of Agriculture organic seal plus the

following wording, contingent on the number of organic

ingredients:

• 100 Percent Organic. To utilize this phrase, products must

be either totally organic or made of all organic components.

• Organic. Products have to be at least 95 percent organic to

utilize this term.

• Made with Organic Ingredients. Products that bear at

least 70 percent organic ingredients, but might not utilize the

seal.

• Foods bearing less than 70 percent organic components can't

utilize the seal or the word "organic" on their product labels. They

may include the organic items in their ingredient list.



Now, let us discuss on the necessity of eating “organic”. On one

hand, you've a conventionally grown apple. On the other, you've

one that's organic. Both apples are crisp, shiny and red. Both

supply vitamins and fibre, and both are fat free, and have no

sodium and cholesterol. Which should you select?

Conventionally grown produce commonly costs less, but, does

this literally means that organic food is safer or more nutritious?

It is true that conventional growers utilize pesticides to protect

their crops from moulds, insects and diseases. However, both

organic or non-organic farmers do spray pesticides, just in

different form. Both produce may have pesticide residue leave on

produce, which don't surpass government safety thresholds.



Some individuals purchase organic food to restrict their exposure

to these residues. But, is organic produce really bears

significantly fewer pesticide residues than conventional

produce? Find the facts before you shop. The word "organic"

denotes the way farmers grow and process agricultural products,

like fruits, veggies, grains, dairy products and meat. Organic

farming is a method of crop and livestock production that

involves much more than choosing not to use pesticides,

fertilizers, genetically modified organisms, antibiotics and

growth hormones, but not every farmer follows.

In fact, under the laws of most states, organic farmers are

allowed to use a wide variety of chemical sprays and powders on

their crops. Some farmers do use organic derived pesticides and

fertilizers in their farming process, which a recently released

report on pesticide residues found that about 20 percent of

organic lettuce tested positive for pesticides. Whether “natural”

or “synthetic,” these pesticide residues have unintended side

effects on human health.

However, there are farmers who raise organic produce and meat

that don't utilize conventional techniques to fertilize, contain

weeds or prevent livestock disease. For instance, instead of

utilizing chemical weed killers, organic farmers might conduct

more advanced crop rotations and spread mulch or manure to

keep weeds cornered. Thus, it is important to ask, to know, and

to understand the source of your organic produce. In order to do



so, I always encourage my friends and families to buy locally and

to deal with the farmers directly.

After the long discussion about natural and organic labelling, we

have to consider whether they are really important in healthy

eating? There are no differences between conventionally grown

produce and organic produce, in term of nutrients, pesticide

residues, and other goodness in the products. So, does it really

matter to go for “organic” choices? I personally think that it will

only add financial burden to you, without improving your health.

The most important keyword here is “real” food. We need to eat

a variety of nutritionally dense foods to keep up our good health,

but not by supplements. Supplements cannot substitute for a

healthy diet, which supplies countless other potentially

beneficial compounds besides vitamins and minerals. By eating

a wide assortment of foods, it helps to lower any pesticides or

toxic substances that maybe present in a particular type of food,

and increase our body immune system to fight against bacteria

and virus. The nutrients, fibre and other compounds in the real

foods may help protect us against cell ageing, radical attacks and

other potential diseases.

On top of that, we should take note on the way we prepare our

food. Heating food destroys most of the nutrients and natural

enzymes in our food, which is bad that most of us didn’t realize

this. Do you know that frying, boiling, and steaming all required



us to heat the food to a minimum heating temperature of 100°C?

Most of the nutrients and enzyme would have loss before we put

the food on the plate. Enzymes boost digestion and fight chronic

disease for us, so do think of eating uncooked and unprocessed

of “raw” foods before you throw your food over fire. However, we

have to keep moderation and balance in mind as some nutrients

only became bio-available after cooked. Meat do not come under

this category as raw diet plan often restricted to plant-based food

only.

In this chapter, we have discussed about natural and organic

labelling, real food, and raw diet plan. I would strongly advise

everyone to eat a variety of food choices, regardless it is organic

or not. The food we eat everyday should be minimally processed,

mildly cooked and freshly purchased. In short, we should eat

more real and raw food to ensure successful heathy eating habits.

In the next chapter, I will reveal the real secret of wheatgrass and

sprouts. Out of so many food choices, why is this two particular

food is so important for us? Check it out!



Chapter 3: About Wheatgrass and Sprouts

Wheatgrass

Wheatgrass step-ups the red blood-cell count and brings down blood

pressure. It likewise cleans the blood, organs and GI tract of debris.

Wheatgrass juice taken in each day has been demonstrated to energize

metabolism and the body’s enzyme systems by enriching the blood. It

likewise aids in bringing down blood pressure by dilating the blood

pathways throughout the body.



Powerful Friend

Regular ingestion of wheatgrass juice (the most popular way to

acquire your daily wheatgrass nutrition boost) energizes the

thyroid gland, serving to correct health problems like obesity,

indigestion, and a horde of additional complaints.

Wheatgrass juice likewise aids in restoring alkalinity to the blood.

The juice’s abundance of alkaline minerals helps cut down over-

acidity in the blood. It may be utilized to relieve a lot of internal

pains, and has been utilized successfully to care for peptic ulcers,

ulcerative inflammatory bowel disease, constipation, diarrhoea,

and additional complaints of the GI tract.

For a lot of people, perhaps the most crucial advantage of

wheatgrass is its reputation as a potent detoxifier, offering

crucial protection for the liver and blood. The enzymes and

amino acids encountered in wheatgrass may protect us from

carcinogens like no other food or medicine. It beefs up our cells,

detoxifies the liver and bloodstream, and chemically counteracts

environmental pollutants.

Wheatgrass in your diet will help to battle tumours and

counteract toxins in the body. New studies demonstrate that

wheatgrass juice has a potent ability to battle tumours without

the common toxicity of drugs that likewise subdue cell-

destroying agents. The many active compounds detected in



wheat grass juice clean the blood and counteract and digest

toxins in our cells.

Scientists have likewise demonstrated that wheatgrass juice

holds beneficial enzymes. Whether you've a cut finger you wish

to heal or you want to lose some weight, enzymes do the real work.

The life and powers of the enzymes found naturally in our bodies

may be broadened if we help them from the outside by putting in

exogenous enzymes, like the ones detected in wheatgrass juice.

Don’t cook your wheatgrass. We may only garner the advantages

of the many enzymes detected in grass by eating it uncooked.

Cooking demolishes 100% of the enzymes in food. The nutritive

profile of freshly juiced wheatgrass carries remarkable similarity

to our own blood. The 2nd important nutritional facet of

chlorophyll is its noteworthy similarity to haemoglobin, the

compound that transports oxygen in the blood.

Many people are using grass as food and medicine. The reasoning

is that since chlorophyll is soluble in fat particles, and fat

particles are soaked up directly into the blood via the lymphatic

system, that chlorophyll may likewise be soaked up in this way.

Put differently, when the “blood” of plants is soaked up in

humans it's transformed into human blood, which channels

nutrients to every cell of the body. So, have you get ready to try

out this power food?



Sprouts Sprouts have a lot of useful attributes in respect to human health.



Have A Look at Sprouts

In the 20's, a person named as Professor Edmond Bordeaux

Szekely, stirred the concept and way of life of biogenic

nourishment. He classed sprouted seeds and baby greens as the

most advantageous foods and advocated that they make up 1/4

of our day-to-day food intake, naming them life-generating

biogenic foods which he said offer the heaviest support for cell

regeneration.

In our day-to-day life, assorted factors transpire to produce free

radicals inside our bodies. Free radicals are extremely unsound

oxygen molecules requiring an electron to stabilize their helter-

skelter state. By sneaking electrons from healthy cells the causal

effects of this are the crumbling of life-sustaining biological



structures and the modification of DNA and RNA (a procedure

known as oxidation).

When this has happened, the impacted cell will only reproduce

the changed version. These super foods are a potent origin of

antioxidants (minerals, vitamins and enzymes) which help in

protecting against this damage. Solely consuming sprouting

wheat would be able to increases 300% vitamin E, 600% vitamin

C and double your vitamin A intake.

A fit body is alkaline (i.e. not acidic) and biogenic foods have an

alkalizing impact on the body. Raw foods bear oxygen and steady

consumption of raw biogenic foods with their abundant oxygen

is useful to health. It has been found that the growth of cancer

cells was originated by a lack of oxygen and these cells, along with

viruses and bacteria, might not live in an alkaline and oxygen rich

surroundings.

Biogenic foods are a great source of crucial fatty acids (the

normal western diet is commonly deficient in these) which play

a major role in the immune system defences and are among the

highest food sources of fibre. Once these super foods are grown

to the chlorophyll rich 2 leaf stage, it has been demonstrated they

have been effective in defeating protein-deficiency anaemia.

Thus, these biogenic foods should compose at least 25% of our

daily food intake.



Some women have discovered that daily use of these super foods

has yielded relief from hot flushes and sustained hormonal

function. The supply of vitamins (B complex and C) existent in

seeds may be expanded by the sprouting biochemistry over

numerous days. This biochemistry alters the array of minerals in

sprouts so that they're in a kelated form which is more simply

absorbed in the body.

In conclusions, biogenic foods are one of the key to healthy eating

habits. By consuming the right food daily, your health status

would be boost instantly! The sense behind eating biogenic foods

which remain as close to their original state, thus retaining all the

goodness and energies, was overwhelming. Thus, we should try

our very best to eat more fresh fruits, vegetables, seeds, grains,

nuts, legumes, and germinated seeds in our diet plan.

In next chapter, I will show you how it works and how to keep at

least 25% of all food eaten as biogenic foods. Stay tuned!



Chapter 4: What About Juicing

Synopsis

As I had mentioned multiple times in this book, cooking and

processing food demolishes the micronutrients by changing their

shape and chemical makeup. Nearly every health expert advocates that

we get 6-8 servings of veggies and fruits per day and very few of us

really get that. Juicing is a simple way to virtually guarantee that you'll

reach your daily target for 25% biogenic foods, including veggies and

fruits. When we juice the fruits and vegetables, the antioxidants,

vitamins, minerals and enzymes would be released as the cell walls are

broken. We should harvest all the goodness immediately, rather than

leaving it inside the fridge. The essential nutrients in juice begin to

deteriorate and are nearly entirely gone within 20 minutes.

Based on the colour wheel of fruits and vegetables I had mentioned in

first chapter, choose a variety colours of food and juicing them would

ensure a good mix of vitamins and minerals. However, juicing might

not be suitable for people that are overweight, with high blood pressure,

high cholesterol or diabetes. It's best to limit utilizing fruit juices till

you normalize these conditions or get some professional advices from

doctors.



Now, here comes the part about juicing machine. Is it really necessary

to purchase juicers that might cost a few hundred dollars? Do you know

that the normal juicers blend the juice at high speed, create a lot of

friction, hence heating and oxidizing our fruit juice? If you have one

juicer at home right now, you can try to prepare your juice and you can

see that the water and extracted fruit juice will be separated into two

layers in just a matter of few minutes. If you're new to juicing, I urge a

mid-priced juicer. The cheap centrifugal juicers or blender break easily,

create low quality juice, and are really loud. They likewise don't last

very long.

The recent development in slow juicer has become a popular

alternative to normal juicer too. A slow juicer is also the best juicer for

leafy greens, also known as a cold press juicer and work as the name

suggest; slower than your normal juicer. You may add high fibre foods,

healthy fats and protein into your juice to slower the sugar absorption.

You might wonder why there is sugar in your juice. All common fruits

contained a certain amount of fructose and I would like to advise to

limit your total fructose consumption to maximum 25 grams per day.

Some of the exclusion would be lemons and limes which have virtually

none of the injuring sugar, fructose that causes most of the metabolic

ramifications. Additionally, lemons or limes are astonishing at

eliminating the bitter taste of the dark deep leafy green veggies that

supply most of the advantages of juicing. You may opt to add lemons

and limes into your juice instead of adding fruits.



The Juice

There are 3 chief reasons why you'll want to think about

incorporating veggie juicing into your optimum wellness

program:

• Juicing gathers all the nutrients from the veggies.

• Juicing helps to increase the serving size of veggies

• Juicing added a wide assortment of veggies into your meal

plan

Firstly, juicing helps you soak up all the nutrients from the

veggies. This is crucial as most of us have impaired digestion as

an outcome of making less-than-optimal food selections over a

lot of years. This limits your body's power to soak up all the

nutrients from the veggies. Juicing will help to "pre-digest" them

for you, so you'll get most of the nutrition, instead of having it go

down the sewer.

Secondly, juicing helps you to consume an optimum amount of

veggies in an efficient fashion. If you are a carb sort, you ought to

eat one pound of raw veggies per fifty pounds of body weight per

day. Some individuals might find consuming that many veggies

hard, but it may be easily achieved with a quick glass of veggie

juice.

Lastly, you may add a fuller variety of veggies in your diet. Many

individuals eat the same veggie salads daily. This violates the



principle of veritable food rotation and step-ups your chance of

developing an allergy to a particular food. However, with juicing,

you may juice a wide assortment of veggies that you might not

normally love eating whole.

Many individuals initially think that juicing will be a true chore,

but the bulk are pleasantly surprised to find that it's much

simpler than they believed it would be. It's crucial to note that

veggie juice has very little protein and nearly no fat so by itself it

is not truly a complete food. It truly should be utilized in addition

to your regular meals not in place of it.

Unless you're undergoing some special fasting or detoxification

regimen, it's likely unwise to utilize juicing as a meal

replacement. Ideally, it may be ingested with your meal or as a

between meal snack. Juices are great any time of day but are a

nice addition to a healthy breakfast or as a snack. There is one tip

I would like to give it secretly, only to you. Your stomach ought

to feel good all morning long. It's really crucial to listen to your

body while juicing. If it's churning or growling or typically

making its presence known, you likely juiced something you

shouldn't be eating.

The health advantages of juicing are immense for grown-ups and

kids. If you have no idea how to create your own 7-day juice plan,

you may follow my recommendation as below:



Day 1: Skin Loving Juice (A mixture of carrot and orange)

Carrot and orange make a great

pair, which the juice is a good

source of vitamins A, C and K to

boost your skin complexion and

night vision.

Day 2: Energizing Juice (A mixture of beetroot, cucumber and

ginger)

Beets are a great source of

iron, potassium, magnesium,

folic acid and vitamins A, C

and B6, while ginger calms and

soothes the digestive system.

Cucumber is reach in vitamin

K and helps you build strong

bone tissue.

Day 3: Detoxifying Juice (A mixture of spinach and apple)



The juice is loaded with

calcium, potassium, iron and

magnesium for bone health,

Spinach itself is high in

Vitamins A, B, C, and K, which

provide unbeatable nutrition in

this detoxifying juice.

Day 4: Memory Boost Juice (A mixture of blueberry and cabbage)

This purple coloured juice

strikes the perfect balance

between fruits and vegetables.

It aims to sharpen your

memory and brighten your

eyes.

Day 5: Cool Refreshing Juice (A mixture of strawberry, cucumber

and mint)



This is the perfect drink for a

hot day during summer!

Strawberries are an excellent

source of copper, potassium,

manganese, magnesium,

biotin, phosphorus, vitamin

C, vitamin B6, and omega-3

fatty acids.

Day 6: Wholesome Vegetable Juice (beets, carrots, celery,

lettuce, parsley, spinach, tomatoes, and watercress)

Tomatoes are an excellent

source of vitamin A, B6, C, E.

The juice is a very good

source of biotin, copper,

folate, niacin, manganese,

potassium, molybdenum and

phosphorus.

Tips: Steam your vegetables before blending and add some Worcestershire

sauce for the perfect touch of complexity!

Day 7: The Super Green Juice (mixture of celery and parsley)



Celery boasts several health

benefits, including

inflammation, cancer and

cardiovascular health;

while Parsley is effective in

liver detoxification and

kidney cleansing.

Here are a few easy steps to get you up and juicing fast:

1. Clean and rinse all ingredients prepared for juicing

2. Add the leaves, herbs and green first

3. Add soft fruits and vegetables (e.g.: fresh lettuce or tomato)

4. Add harder fruits and vegetables (e.g.: apples, fresh celery, or

cucumber)

5. Drink your veggie juice immediately, or store it really

carefully.

If you're new to juicing. I recommend beginning with these

veggies, as they're the easiest to digest and tolerate:

• Celery

• Fennel (anise)

• Cucumbers



These three aren't as nutrient thick as the dark green veggies.

When you get used to the 3 veggies listed above, you may begin

adding the more nutritionally valuable, but to a lesser extent

palatable, veggies into your juice.

When you've acclimated yourself to juicing, you may begin

adding these veggies:

• Red lettuce

• Green lettuce

• Romaine lettuce

• Endive

• Escarole

• Spinach

After you're used to these, then go to the following step:

• Cabbage

• Chinese Cabbage

• Bok Choy

• Kale

• Collard Greens

• Dandelion Greens

• Mustard Greens (bitter)



If purchasing collard greens, find a store that sells the leaves still

attached to the main stalk. If they're cut off, the veggie rapidly

loses a lot of its useful nutrients.

If you would like to make your juice taste a little more palatable,

particularly to begin with, you may add these components:

• add one-fourth to one-half a lemon or lime (leaving much

of the white rind on)

• add some cranberries (confine the cranberries to

approximately 4 ounces per pint of juice)

• add some fresh ginger if you may tolerate it to have

dramatic effects on cardiovascular health

These ingredients give your juice a little "kick"! And, as an

imparted blessing, researchers have discovered that ginger may

Juicing is a time-consuming process, so you'll likely be thinking

to yourself, "I question if I may juice first thing in the morning,

and then drink it later on?" This isn't a great idea. Veggie juice is

extremely perishable so it's best to drink all of your juice on the

spot. Most individuals juice in the morning, but if that doesn't

work out well for your agenda, please feel free to select

whatsoever meal works best for your life style. Whatever you do,

do remember to clean your juicer directly after you juice to

prevent any leftovers from polluting the juicer with mould

growth.



Chapter 5: Diet to Better Health

Synopsis

It appears we're all attempting to find the "magic bullet" that increase our nutrient intake and improve our health conditions. Set a vitamin-enriched, healthier label or anti-aging, youth-boosting label on any products, it will be vaporized off the shelves instantly. A few experts say one answer to healthy diet may be found in the grocery store -- in fruits, veggies, green tea, and a host of other healthful foods that are rich in antioxidants and additional potentially health enhancing compounds. Dietary choices are vital to delay the onset of illness, ageing and bad mood. The sooner you make a proper choice on your food selection, the greater the advantage.



Eat Right

A few foods and beverages contain potent substances called phytonutrients that some trust are capable of unlocking the key to youthfulness, happiness and longevity. Phytonutrients, which are members of the antioxidant family, gobble up "free radicals" -- that play a role in delaying the onset of illnesses like heart disease, cancer, and osteoporosis; at the same time, help you to feel happier and more energized. When you combine strategies for eating regularly with foods that may have a positive effect on your well-being, you can feel better. The theory is that antioxidants and additional health enhancing compounds help cells ward off damage from free radicals and downplay the effect of ageing. Beyond antioxidants, some other compounds in foods may impact your feelings. When you eat a sweet snack, such as a candy bar or a sugary donut, you'll get a spike of energy, soon followed by a crashing low. Sugar highs and lows are just one of the many ways food can affect how you feel. They may be classified according to their impact on inflammation at the cellular level, experts stated. All foods fit into 3 categories: pro-inflammatory, neutral, or anti-inflammatory. You are able to help to enhance your health at the cellular level by picking out foods that are anti-inflammatory and rich in antioxidants. Health alterations might be reversed by consuming foods and beverages that are rich in an assortment of compounds, including antioxidants, and are anti-inflammatory, like cold-water fish and richly coloured fruits and veggies.



On the other hand, foods classified as pro-inflammatory may speed up aging and make one moody. If we consume great amounts of saturated or trans fatty acids, sugars, and starches, insulin levels surge and trigger an anti-inflammatory reaction. According to research, eating regular meals and snacks at the same times every day helps keep your blood sugar levels steady, ensuring your body has a continuous source of fuel, and this may assist in energizing your brain function, brightening your skin complexion and making you look younger. While the advantages to eating healthy are numerous, diet is for sure not the only factor that affects our skin, body and mood. Still, arriving at smart lifestyle choices are inside your control, and are among the best things you may do to help prevent illness, ageing and any other health challenge. Before you start eating any youth-boosting foods, it's important to know which foods to leave off, or limit, on your shopping list. The biggest bad health culprits are refined carbohydrates, such as sugar. The simple sugars that are in junk foods, such as candy and soda, as well as in everyday foods, such as fruit juice, syrup, and jams, can cause your blood sugar to go up and down like a rollercoaster. Refined white starches such as white rice, white bread, and crackers can have the same effect. For maximum advantages, experts say, you ought to load up on an assortment of healthy, natural foods. We understand about antioxidants and anti-inflammatory activities of foods, but we suspect there may be so much more going on beyond attacking free radicals that boost happiness and ward off disease.



Adding these foods and beverages into your eating plan for great health, happiness and nutrient:

• Fish. Abide by the guidelines of the American Heart Association and consume twice weekly, particularly the fatty kind that's rich in omega-3 fatty acids. This is a potent anti-inflammatory food that provides a multitude of health advantages.

• Fruits and veggies are powerhouses of antioxidants. Aim for an assortment of colourful produce. Enjoy at least five servings per day for the upper limit advantages.

• Whole grains supply soluble fibre to help lower blood cholesterol levels, and likewise have phytonutrient content equal to any fruit or veggie. Reach for at least three daily servings.

• Legumes are unsung heroes, jammed with nutrients similar to fruits and veggies and with really few calories. Add them to your diet three to four times a week.

• Yogurt has all the advantages of dairy foods, plus probiotics that help increase healthy bacteria to the intestines. Eat a yogurt with active cultures as one of your three dairy servings daily.

• Nuts are a good source of B vitamins that are great for your heart and your brain. The healthy fats in nuts benefit the elastin and collagen in skin, helping to maintaining skin's structure and keep it resilient. Little portions are advised, as nuts are high in calories.



Chapter 6: Nutrients to uphold happiness and longevity

Synopsis Of the assorted approaches to boost your health, longevity and happiness, calorie limitation is considered the gold standard. Ensuring sufficient vitamins, minerals and nutrients intake have been found to

keep you healthy and happy.



Vitamins & Minerals

Foods are grouped together when they share like nutritional properties. Hinging on the plan you select, you may find the food groups arranged with some slim differences. Since 1930s, it has been acknowledged that a diet rich in nutrients, dramatically broadens the life span of experimental animals. Over 2000 studies have affirmed that good health begins with implementing some basic nutrition strategies. There's a clear relationship between food and your body. When you combine strategies for eating regularly with foods that may have a positive effect on your well-being, you can plan meals that may help you to feel better and happier. Here are a few examples of the alternative to your current diet so you might stay healthy, without major changes to your lifestyle. First of all, foods, like grain is commonly a major section of our daily meal plan. Simple carbohydrate, like white rice normally lead to blood sugar spikes and drops. That can leave you with a short-lived burst of energy, followed by a tired, cranky feeling, which speed up our ageing process. Inversely, complex carbohydrates that contain soluble fibre, starch, and more energy-providing nutrients can slow down the absorption of sugar into your bloodstream. The increased serotonin and the “feel good” chemical will decrease mood swings and increase happiness. You can find healthy amounts of fibre in: • Grain: brown bread and rolls, whole-wheat pasta, English muffin, pocket bread, bagel, cereals, grits, oatmeal, brown rice, unseasoned pretzels and popcorn.



Vitamin A are an essential component in our diet, where there are two different types: pre-formed vitamin A (retinol) and pro-vitamin A (beta-carotenoids). Preformed vitamin A is found in foods from animal sources, including dairy products, fish, and meat (especially liver). Pro-vitamin A (beta-carotenoids) can be found in a variety of vegetables and fruits with strongly coloured red-orange pigment. As vitamin A is fat-soluble, we do need to consume it with some healthy fatty acid for better absorption. Incorporating these healthy fats into your diet can also help with weight loss.



B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism. Cell metabolism is the chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism, some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized.

B1, B2, B3, B5, B6, B7, B9, B12 are the 8 major vitamins that make up the group of B vitamins, which usually named as riboflavin. You can get all of your B vitamins by eating a variety of foods. Good sources of riboflavin can be found in milk, yoghurt, cottage cheese, wholegrain breads and cereals, egg white, leafy green vegetables, meat, yeast, liver and kidney. Your diet should include at least 1.3 milligrams of B-6 daily to support new red blood cell growth and 2.4 micrograms B-12 to support your brain function. You can find Vitamin B rich foods to be included in your diet as below:



Here is a list of how each and every vitamin in the group of B vitamins function: B vitamins

Name Functions

Vitamin B1

Thiamine Conversion of foods containing carbohydrates into energy, in particular for the heart, muscles and nervous system.

Vitamin B2

Riboflavin Body growth enhancement, red blood cells development, and food into energy conversion.

Vitamin B3

Niacin Ease digestion, improve skin conditions and nerves sensitivity.

Vitamin B5

Pantothenic Acid

Assist body growth and improve cell metabolism.

Vitamin B6

Pyridoxine Assist in red blood cell production, blood sugar regulation, cell growth, oxygenation, neurotransmitters and strengthen our immune systems.

Vitamin B7

Biotin Assist body growth and improve cell metabolism.

Vitamin B9

Folate Create proteins, red blood cells and DNA.

Vitamin B12

Cobalamin Enhance metabolism, improve blood cells production and maintain healthy nerve function.



Vitamin C, which is also known as L-ascorbic acid, are unable to synthesize in human body. However, we can obtain this water-soluble vitamin easily as it is naturally present in most of the fruits and vegetables.



Vitamin D is considered as a group of fat-soluble secosteroids, which responsible for increasing intestinal absorption of calcium, iron, magnesium, phosphate, and zinc. Vitamin D may help to relieve mood disorders, such as seasonal affective disorder too. The easiest way to obtain this vitamin is through the exposure of morning sun, from 7am to 10am, without any sunscreen application. During winter or shorter day, you may obtain your daily dose of vitamin D from following foods: • Non-fat or Low Fat Dairy: fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt.



Similar to vitamins, minerals are substances found in food that is necessary for body growth and health enhancement. Minerals are capable to perform many different functions after being absorbed into our body — from building strong bones to transmitting nerve impulses. Major minerals, such as sodium, chloride, and potassium are required by everyone to maintain the proper balance of water in the body. Three other major minerals, including calcium, phosphorus, and magnesium are important for healthy bones. Another major mineral, zinc, is crucial for healthy skin, healing of wounds, and growth. It is widely distributed in the body — in bones, teeth, hair, skin, liver. Without it, we might face growth and development problems, hair loss, eye and skin conditions, etc. Therefore, we must ensure that our body get at least 8mg of zinc daily. You should consume at least one food item from any of the categories to ensure sufficient zinc intake: • Lean Meats and poultry: beef, pork, game meats, fish, shellfish. Pick only lean; cut away visible fats; broil, roast, or poach; cut skin from fowl. • Nuts and Seeds: almond, filberts, mixed nuts, peanut, walnut, sunflower seeds, peanut butter, kidney beans, lentils, split pea.



As a sum, we need a variety of food to get all essential dietary components. Most of us seldom getting enough serving of fruits and vegetables daily, so I have list out some of the choices for you to add into your meal plan:

• Fruit: apricots, apples, bananas, dates, grapes, orange, grapefruits, grapefruit juice, mango, melon, peach, pineapple, raisins, strawberries, tangerines, and a 100 percent fruit juice.

• Vegetables: carrots, broccoli, collards, green beans, peas, kale, limes, potato, spinach, squash, tomatoes, sweet potatoes. The infographic here pretty much summarizes the key to healthy eating habits:



For best health results, you should also limit alcohol, which are considered depressant and can disturb your sleep. To conclude, I would like to share the five simple steps in achieving youth-boosting, disease-free and mood-enhancing effect through healthy eating habits: 1. Eat the right food at the right time 2. Choose the real food and cook the food with care 3. Serve just enough portion and eat a variety of good foods 4. Rethink your diet and juice it! 5. Home-grown is the best!



Wrapping Up This book has provided ideas and meal plans relevant to the health maintenance. Eating nutritionally dense food enables you to feel better and deal with tension easier! That's a fact. You may better the overall quality of your life simply by consuming healthy foods. Nevertheless, by eating right and taking care of yourself, you may step-up your productivity and enjoyment of life. By making a list of healthy priorities and sticking to it, you may earn more, live better, live longer and live happier. I hope you liked this book and have found some healthier way to better your quality of life!

Eat Clean, Look Young - trafficcowboy.comThere are many reasons for wanting to eat a healthy diet...

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Transcript of Eat Clean, Look Young - trafficcowboy.comThere are many reasons for wanting to eat a healthy diet...