Eating Wilde: Dietary Guideline for Vitality
What is the best diet for You? Start with Wilde Dietary Guidelines
There are a thousand diet books out there, all claiming to have the answers to health. The best food choices are those that help you feel vital, healthy, and energetic. Eat Wilde Dietary Guidelines support everyone in finding their best eating plan.
Wilde Dietary Guideline #1:
“You are what you eat, so don’t be fake, fast, cheap, easy or toxic.”
The Wilde Vitality Detoxification Program helps you to get in touch with your body. To understand what diet is truly best for your optimal health and wellness. It teaches you to make decisions based on how you feel after you eat, rather than eating to change the way that you feel. Let’s start with some food basics to set you up for success long term.
Eat Wilde: Dietary Guidelines – True “clean eating”.
Wilde Dietary Guideline #2: Structure Your Meals
Choose wisely when you build your plate of food. Plant based diets support health and wellness. Don’t get me wrong, I am not a proponent of veganism. The most ill people I see in my office are vegetarians and vegans. I am a proponent of eating as many plants as possible. When building your meals, 60-70% of your plate should be low glycemic fruits and vegetables. 20-30% should be high quality protein, and the rest should be from high quality fats.
Wilde Dietary Guideline #3: Carbohydrates in the form of Organic Fruits and Vegetables
The number one component of clean eating is choosing organic fruits, vegetables, nuts, and seeds. Plants are packed with essential vitamins, minerals, and antioxidants essential for good health. They are also low in calories, and full of fiber making them an excellent choice for weight loss. Organic fruits and vegetables should make up the bulk of your carbohydrate intake. Challenge yourself to eat 10 servings of low glycemic fruits and vegetables a day, and watch how your health improves.
Fruits and vegetables are well known for their nutrient-density and health benefits, but there are several lesser-known benefits that make them even more essential to a healthy diet. First, fruits and vegetables are rich in antioxidants, which help to protect the body against cellular damage caused by free radicals. Antioxidants have been shown to reduce the risk of chronic diseases such as cancer, heart disease, and diabetes. In addition, they have anti-inflammatory properties that can help to reduce the risk of chronic inflammation, which is linked to a wide range of health problems.
Fruits and vegetables are also rich in fiber, which helps to promote healthy digestion and regular bowel movements. This can help to reduce the risk of constipation, diverticulitis, and other gastrointestinal disorders.
Another lesser-known benefit of fruits and vegetables is their ability to improve cognitive function and mental well-being. Studies have shown that consuming a diet high in fruits and vegetables is associated with a lower risk of cognitive decline and dementia. Additionally, these foods can improve mood and reduce symptoms of depression and anxiety.
Fruits and vegetables are also beneficial for the skin. They contain Vitamin C which helps in the production of collagen. Collagen helps keep skin firm, smooth and elastic. They also contain carotenoids and flavonoids which protect the skin from sun damage and UV rays.
Lastly, fruits and vegetables are low in calories, making them an excellent choice for weight loss and weight management. They are also satisfying and can help to reduce cravings and curb overeating.
Wilde Dietary Guideline #4: Fats are Your Friend
Fats have a bad reputation, but in reality, they are essential. They provide energy, help absorb fat-soluble vitamins, and support the health of the brain, immune system, skin, and heart. Certain types of fats, such as monounsaturated fats and polyunsaturated fats, offer a wide range of health benefits.
Monounsaturated fats, such as those found in olive oil, avocado, and nuts, have been shown to lower LDL cholesterol levels (the “bad” cholesterol) and reduce the risk of heart disease. They also have anti-inflammatory properties, which can help reduce the risk of chronic diseases such as cancer, Alzheimer’s disease and type 2 diabetes.
Polyunsaturated fats, such as those found in fatty fish like wild salmon, mackerel, and sardines, and in seeds and nuts, are particularly rich in omega-3 fatty acids. Omega-3 fatty acids improve heart health by reducing inflammation, reducing triglycerides (a type of fat in the blood) and lowering blood pressure. They also boost brain function, improve mood and cognitive function, and may also reduce the risk of depression and anxiety.
Saturated fats, typically found in animal products such as meat and dairy, have been linked to an increased risk of heart disease when consumed in excess. However, it’s important to note that it is not all saturated fats are bad for health, some saturated fats like those found in coconut oil, can have health benefits when consumed in moderate amounts. Check your genetics to see if you are sensitive to saturated fats.
In conclusion, fats are an essential part of a healthy diet, and certain types of fats, such as monounsaturated and polyunsaturated fats, offer a wide range of health benefits. These include reducing the risk of heart disease, improving brain function, and reducing the risk of chronic diseases. However, it’s important to be mindful of the types of fats you consume, and to limit or avoid saturated and trans fats, which have been linked to an increased risk of chronic health conditions.
Wilde Dietary Guideline #5: High Protein for Structure and Function
Your DNA becomes you by creating the proteins that are the basis of your body and how it works. Proteins are made up of amino acids, and are the building blocks of basically everything. Proteins play a vital role in many bodily functions such as hormone regulation, enzyme production, and maintaining a healthy immune system.
One of the main benefits of high-protein diets is weight loss. Proteins are more satisfying than carbohydrates or fats, and they help to reduce cravings and curb overeating. Additionally, proteins can boost metabolism, which means that the body burns more calories throughout the day.
Another benefit of high-protein diets is muscle building. Proteins are the primary building blocks of muscle tissue, and consuming enough protein can help to promote muscle growth and repair. This is especially important for individuals who are engaging in regular strength training exercises.
High-protein diets also have been shown to improve blood sugar control, which can be beneficial for those with diabetes or at risk of developing diabetes. Proteins can slow down digestion and the absorption of carbohydrates, which can help to stabilize blood sugar levels. Proteins are essential for the maintenance and repair of bones, and a diet that is rich in proteins can help to prevent osteoporosis.
Wilde Dietary Guideline #6: Don’t skimp on quality
Be sure your protein sources are clean and high-quality. Organic grass-fed beef and dairy, wild-caught fish, and free-range organic chicken and eggs. These foods are rich in essential amino acids, which are the building blocks of everything in your body. Non-organic meats and farmed fish are full of toxins that build up in your body and harm your health.
Wilde Dietary Guideline #7: Supplement
Micronutrients are one of the cornerstones of the Wilde Dietary Guidelines. Take high quality supplements to ensure that you are getting all the essential vitamins and minerals your body needs. Choose your Health Adventure to find a daily packet that supports your health needs and goals.
Wilde Dietary Guideline #8: Drink Purified Water
Everyone knows it’s important to drink at least 8 glasses a day to stay hydrated and to avoid dehydration. I recommend drinking half your body weight in oz of water a day. If you weigh 150 lbs, drink 75 oz a day of water. At least! Don’t forget to filter your water to remove toxicants. The Berkey is my favorite. Remember, alcohol and caffeinated drinks dehydrate you. you drink them, you have to make up for it with MORE water. Caffeine and alcohol are not your friends. The sooner you break up with them, the better you will feel.
Wilde Dietary Guideline – DON’T Put these in your mouth.
Wilde Dietary Guideline #9: Just Say No to. . . Grains and Sugar
Did you know that carbohydrates are the easiest thing for your body to absorb? You may ask: What about whole grains or complex carbs? Nope. They are like smoking a cigarette with a longer filter. Restricting grains and sugars are necessary if you are optimizing your health, wanting to lose weight, sleep better, or just feel better in your body. Sugar and carbohydrates are two of the most commonly consumed substances in the world. They are found in a wide variety of foods, from desserts to breads and pastas. While they can provide a quick source of energy, consuming too much sugar and carbohydrates can lead to addiction and a host of negative health effects.
Sugar and carbohydrates are addictive because they trigger the release of dopamine in the brain. which is the same chemical that is released when we experience pleasure. This creates a positive feedback loop, where the more sugar and carbohydrates we consume, the more dopamine is released, and the more we crave it.
This addiction can manifest in a number of ways, including cravings for sweet or starchy foods, difficulty controlling the amount of sugar and carbohydrates consumed, and withdrawal symptoms when cutting back. Some studies have even suggested that sugar addiction may be similar to drug addiction, with similar neural pathways and brain changes.
The negative health effects of consuming too much sugar and carbohydrates are numerous, and can include weight gain, diabetes, heart disease, and other chronic health conditions. Additionally, a diet high in sugar and carbohydrates can lead to nutrient deficiencies, as these foods often displace more nutrient-dense options
Wilde Dietary Guideline #10 – Avoid Processed foods
Food-like substances that come in boxes and bags aren’t really food. Avoid sugary, carbonated drinks, and anything that has fake sugars. These foods are often high in calories, or packed with sweet poisons to be “low calorie”. Not only are they are low in nutrients, they are also contaminated with chemicals. Artificial colors, preservatives and other additives contribute to weight gain, brain damage, hormone imbalances and more.
Artificial colors are widely used in the food industry, but recent studies have raised concerns about the potential health risks associated with these synthetic dyes. These risks include cancer, hyperactivity and other behavioral problems in children, allergic reactions, and other health problems. To protect yourself, try to avoid artificial colors by choosing whole, unprocessed foods and reading ingredient labels. By being aware of the potential dangers, you can make informed choices and take control of your health.
Food preservatives are commonly added to foods to prolong their shelf life and prevent spoilage, but they have been linked to a number of negative health impacts. These include cancer, allergic reactions, gut dysfunction, and mental health issues. To protect yourself, try to avoid food preservatives by choosing whole, unprocessed foods and reading ingredient labels.
Commonly found in processed foods such as crackers, cookies, and fried foods, should be avoided as they have been linked to an increased risk of heart disease, type 2 diabetes, and other chronic health conditions.
