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Health and Nutrition Tips

Imagine yourself at your absolute best, nourished, healthier, raring to go. Picture in your mind, just for a moment, you're really fit and healthy, have your ideal weight and shape, and you enjoy life the way you want to. What would that be worth for you?

With the right balance of essential nutrients your health and vitality flourishes to help you with these goals. Do what you really want to do. Feel good. Improve your health and wealth.

If we rewind the clock fifty years, something that often replaced medicines was whole foods and herbs. The benefits of these foods were endless; as well as potentially helping with certain ailments, it goes without saying that they seldom carry side effects while they are much less expensive to buy.

Of course, there’s no reason why we can’t still return to foods. It’s for this reason why we have compiled the following list, in which we look at twenty foods with the best medicinal benefits.

5-9 portions fruits and vegetables

Fruits and Vegetables

For the best heart health, the American Heart Association (AHA) recommends seven to nine total daily servings of fruits and vegetables. Keep in mind that your number of servings may vary depending on your calorie needs. Serving sizes vary with your fruit and vegetable choices. Eating a variety of fruits and vegetables in a variety of colors ensures that you’ll get a range of nutrients plus plenty of fibre.

Whole Grains

Like fruits and vegetables, whole grains are rich in nutrients as well as dietary fibre. Fibre from whole grains is linked to lower heart disease risk factors—your risk goes down as your fibre consumption goes up. Plan on six servings a day for a 1,600-calorie diet or up to eight servings for a 2,000-calorie diet. A serving can be a slice of whole-grain bread, a ½ cup of brown rice, or one ounce of dry cereal.

Healthy Fats

Your body needs some fat to work well. look for “healthy” fats, such as those found in plant-based oils. This includes monounsaturated canola, olive, peanut and sunflower oils, and polyunsaturated soybean, corn and safflower oils. Remember that you only need a small amount of fat each day, about two to three servings. A serving is only one teaspoon of oil.


Regularly eating small amounts of dark chocolate may help prevent heart disease and other chronic conditions, such as diabetes. Cocoa, the main ingredient in dark chocolate, is the key to its heart-healthy effects. Although researchers are still learning about chocolate’s health effects, you can enjoy a nibble here and there. Just remember that too much chocolate adds calories and fat, which can lead to weight gain.

Herbal Tea

Like chocolate, other specific foods and beverages may also be beneficial because they contain flavonoids. Black tea and green tea, whether hot or cold, are rich with flavonoids, as are darkly colored berries, such as blueberries. Flavonoid-rich foods and beverages may help reduce your heart disease risk. Just be judicious about sweeteners because sugar adds unwanted calories.

What Your Body Needs

Vitamins and other supplements don't cure the body, but they can speed up the healing process. Only your body can heal itself. When you give the body what it needs it can perform the miracle of health.

  1. Fresh air. Breathe deeply often.
  2. Clean water, ca. 35 ml per kg body weight per day. That's about 2.5 to 3 litres.
  3. Essential fats and oils
  4. Minerals
  5. Vitamins
  6. Fibre for bulk
  7. Herbs for optimum nutrition

Your calories should come from

These percentages are for the calories, not the weight. Don't mix that up.

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