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DRPT’s Top 10 Steps To OptimalHolistic Health & Vitality...
1) Always choose the bestquality produce and meats thatare available and are either :- Certified Organic Produce,- Organic,- Free Range,- Locally sourced,- Fresh,-WholeRemember: “You Are What YouEat!”2) Drink 2-3 litres of water perday, depending on weight.Nothing substitutes for water,not tea, not coffee, not softdrinks… etc Always choose topselling brands such as Evian, Fiji,Volvic, etc. Buy water in glassinstead of plastic when possible. Adding a pinch or two of qualitysea salt to water isrecommended to replaceelectrolytes as well as slowdown the body’s absorption.3) Beware the four white devilsand avoid whenever possible :-White flour-White refined table salt-White sugar (artificialsweeteners)-Milk processed bypasteurization andhomogenisation4) The longer the shelf life, themore harmful it is likely to be foryour body :-If irradiated, don’t eat it-If pasteurized its not good foryou. Ultra pasteurized is verybad.-Unless packaged in glass, thelonger its been in the package,the more toxic it will be.5) If you cant pronounce a wordon the label, don’t eat it – yourliver wont like it.6) If its sweet, but not freshlysqueezed juice, its sugar water.Don’t drink it!7) Always season foods with100% unprocessed sea salt.The best is Celtic, followed bysea salt from New Zealand,because heavy metal toxicity islowest there.8) Control portion sizes, eatregularly, never skip breakfastand chew slowly.9) Always eat right for yourmetabolic type and listen to yourbody’s own natural circadianrhythms.10) Follow the 80/20 rule. If youlive right 80% of the time, youcan absorb the other 20%!
HOLISTIC
LIFESTYLE
David Richardson isa qualified HolisticLifestyle Coachspecialising inMetabolic TypingNutrition Plans, Oneon One PersonalTraining andPersonalisedExercise ProgramsFor Home & GymWorkouts. WithOver 10 YearsExperience I HaveHelped Hundreds OfPeople TransformTheir Lives With A Holistic ApproachTo Improving Health& Fitness. Currently Based Out OfGenesis HealthClub, PortMelbourne.
D R P T - D a v i d R i c h a r d s o n P e r s o n a l T r a i n i n g
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D R P T - D a v i d R i c h a r d s o n P e r s o n a l T r a i n i n g
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By Trenz Pruca
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Basic HolisticShoppingGuidelines
By David Richardson
Shopping Tips
Produce
– Organic produce is muchhealthier and more nutritious thannon-organic. Ideally allproduce should be fresh, ripe, inseason and locally grown. Look for alocal farmers market or consider mailordering organic food.
Meat
– Buy only organic or free range,hormone and antibiotic free meatswhenever possible. Lean meats arealways healthiest. If it is not availablethen trim off all excess fat beforecooking.
Poultry
– Poultry should be organic orfree range, antibiotic & hormone free.
Eggs
– Ensure you purchase eggs thatare organic or free range, antibioticand hormone free. Eggs labelled as“High Omega 3” are especiallyhealthy.
Seafood
– Buy only smaller varietiesof cold water, non-farm raised fish orseafood. Fish should smell a bit likethe sea but fresh – not smell bad.
Buy whole, fresh foods only
– Lookfor the word “Whole” before the firstingredient on the label. Fresh food ismore nutritious than frozen, frozen isbetter than canned. Always checkexpiration or production dates of allproducts.
To Avoid
Non-domestic produce
– Fruits andvegetables raised in foreign countriesare almost always sprayed withpesticides, preservatives, fertilisers orother harmful chemicals – like mostnon-organic foods.
Ground Meat
– Butcher cuts are muchsafer than pre-ground meat. A patty ofground beef can contain body partsfrom up to 80 cattle whose health isunknown. If you want ground meat buya whole cut and grind it yourself or haveyour butcher grind it for you.
Frozen poultry
– Most frozen poultry ispackaged by poultry processors whouse hormones to maximise bird sizeand growth rate, and must useantibiotics to prevent disease becauseof the extreme cage-crowding found ina typical poultry farm. The hormonesand antibiotics remain in the meat.
Most fish and seafood
– Ensure theproduct is wild caught. Farm raisedseafood is the least healthy and mostcontaminated. Warm water species areless safe than those from cold water.
Food with additives
– Avoid foods withcolors, preservatives, emulsifiers,thickeners, flavourings, or chemicalnames you cant pronounce.
Processed foods
– Breads and pastaare processed foods. If you must buybreads or pasta, look for the word“Whole” or “Organic”.
Deceptive labelling
– The word naturaldoes not mean healthy or safe. Insectparts and rodent droppings are also“natural”.
Hydrogenated fats and artificialsweeteners
– They are “Not” healthyand should be strictly avoided. Useonly real butter, never substitutes.
GM foods
– Genetically modified foodsshould be strictly avoided.
Remember
:
“If your ancestors didn’t eat it 1000 years ago, you shouldn’t either!”
“Your Body Is A Lot SmarterThan You Are,Start ListeningTo It Today”
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Purus, in consectetuer Proin in sapien. Donecfeugiat tempor libero. Fusce urnamagna,neque eget lacus. Maecenas felis nunc,aliquam ac, consequat vitae.
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“So Many People SpendTheir Health GainingWealth, And Then Have ToSpend Their Wealth ToRegain Their Health”
Cooking Preparation
Thoroughly rinse all vegetables, lettuce and greens beforeusing. Grains should also be rinsed before being cooked.
Cooking Tips
Use the right cooking oils
– Many commonly used cookingoils are very harmful, especially when heated at hightemperatures. Good oils include coconut oil, olive oil, palmkernel oil, butter and ghee. Be aware that almond, peanut,asafflower and sesame oil go rancid easily and must be freshand organic. Don’t even bother using canola oil, corn oil ormargarine as they damage health in numerous ways.
Cooking vegetables
– The best way to cook vegetables is tosteam them, as boiling destroys their nutrient content, becareful not to overcook. Vegetables should be a littlecrunchy and maintain their bright colour, not soggy.
Cooking meat
– Ground meat should be lean and alwayscooked to well done. Other cuts can be cooked to yourpreference, although medium or medium rare betterpreserves nutrients.
Cooking poultry
– Remove the skin of all non-organic fowl,preferably before cooking, and use a thermometer todetermine when poultry is done.
Cooking fish
– Fish should smell a bit like the sea but fresh –it should not smell bad when it is unwrapped. Make sure fishis cooked all the way through.
To Avoid
Avoid frying
– Do not fry anything. Braise, boil, bake, grill,roast, sauté, but do not fry.
Avoid microwaving
– Not enough is known about the longterm safety of eating microwaved food – and there are manymore arguments against it than for it. It changes themolecular structure of foods to something other than whatthe body has recognised as food for millions of years.
Avoid salt
– Do not salt foods until after they have beencooked and you have tasted them. Use sea salt. The purestsea salt available is celtra salt and contains all the knownmineral elements.
Avoid aluminium
– Aluminium is a highly toxic metal. Largenumbers of aluminium molecules enter food that is cooked,covered by or stored in aluminium pots, pans, cans and foil.Teflon coatings do not prevent aluminium from leaching intofoods.
General Holistic Cooking Guidelinesto improve health, energy and lifestyle.
By David Richardson
D R P T - D a v i d R i c h a r d s o n P e r s o n a l T r a i n i n g
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