10 Simple Rules for a Healthier You and a Healthy Planet

by | Sep 19, 2012 | Nutrition | 0 comments

Eating can be so complicated!  If you follow the conflicting information you see on Facebook, Twitter, magazines, TV shows, mainstream media, and the latest fad diets, you can become totally confused! 

I’ve been there. In the 30 years or so that I have studied diet and nutrition, I’ve followed and studied a lot of information–and MIS-information. And using the nutrition information and research I’ve studied over the years, my medical knowledge, and myself as a guinea pig, I’ve found what works. And I want to share that with you. To simplify things. To simplify your life and your diet–and to help you be your healthiest self while helping our planet.

1. Follow a diet that your ancient ancestors ate–eat unrefined, unprocessed foods with ONE ingredient, as much as possible. Eat simply. Eat locally if possible.

2. Keep Blood Sugar Levels Stable, by minimizing or avoiding all grains (especially processed wheat and corn), and any kind of food containing sugar, including corn syrup, fructose, honey, glucose, sucrose, and all artificial sweeteners.

3. Avoid packaged, processed foods. They most certainly contain starchy processed grains, artificial ingredients and sugar in addition to contributing to environmental pollution from the manufacturing process, packaging and the health issues they create.

4. Eat plenty of healthy fats and oils, including the saturated fats in butter, coconut oil and (organic and naturally raised) animal fats, meat and whole eggs. Embrace the fats in nuts of all kinds, avocados and olive oils. Eat fat that is naturally occurring, not processed.

5. Avoid unnatural oils such as canola oil, soy oil, corn oil, sunflower and safflower oils. These oils are high in omega 6 fatty acids and add to inflammation, body fat and disease. 

6. Eat high quality protein. While most people eat a diet too high in protein, some protein is absolutely essential. There are many reasons to avoid industrially produced, unhealthy animal products, but it gets very difficult to get adequate amounts of usable protein without some type of animal protein. Animal protein is a complete and bio-available protein and contains vital nutrients including collagen, iron, zinc and all the amino acids. It is vital for active adults for energy, muscle recovery and strength.  Be thoughtful in your choices and realize you don’t need large amounts of it. Protein in your diet will help to satisfy your appetite, as well as help keeping your blood sugar low and stable. 

7. Eat only NATURALLY raised protein such as grass fed beef, free range chicken and eggs, wild caught fish and grass fed (unpasteurized if possible) dairy. These meats are far healthier than regular commercially raised meats, have more nutrients, have healthier fats in them and taste superior. If you are vegetarian, eat pasture-raised eggs and stay away from soy products except natto and tempeh that are fermented and more easily assimilated.

8.  Give your body the nutrition it needs with REAL food and your hunger will adjust. Don’t eat ‘fake’ foods! Don’t eat ‘fake’ meat. Eat large amounts of fresh, live vegetables–organic and local, if at all possible and a small amount of fresh fruit along with healthy protein and fats.  

9. Pay attention to omega 3 fats versus omega 6 fats. Omega 3 fats are those which occur in naturally raised meats (grass fed/free range), wild caught fish, organic free range eggs–and to some extent flax seeds and nuts. Omega 6 fats are those fats which come from grains, animals raised on grains, and processed ‘vegetable’ oils such as corn, soy, safflower, sunflower, cottonseed, and canola oils. You need about 2-3x more omega 3 fats compared to omega 6 fats. 

10. Beware of liquid sugar in drinks including fruit juice (even 100% fruit juices), sweetened drinks such as sweet tea, soda, sports drinks, and alcoholic beverages. 


and two more (unrelated to food, but just as important)—


11. Get out in the sunshine and fresh air as much as possible–every day if you can. Even if it’s just a few minutes around noon, it’s better than none. The vitamin D you get from real sunshine will help your mood, protect your immune system and is vital for your overall well-being.

12. Exercise on a regular basis–at 3-4 times a week, or more. Do it with a friend, it helps you stick to your plan better and is much more enjoyable.

There you have it. This is what I follow on a day to day basis. That doesn’t mean I don’t occasionally eat french fries or a cookie. Yes, I do, but I do limit them to once in a while. And you know what, they just don’t taste as good to me anymore. My body knows what good food is and that is what it craves.

I feel better now than I ever have. My mind is sharp and clear, my energy is high, and my weight stays exactly where I want it to.

Start incorporating these things into your life and you will find amazing results!

Take care and stay healthy and lean!

About Catherine Ebeling: I am Catherine (Cat) Ebeling. I am an RN with a Masters of Science in Nursing and Public Health. I have been studying diet, fitness and health for the past 30+ years–in addition to my clinical nursing experience, which includes anti-aging, preventative, regenerative medicine and bioidentical hormone therapy. I have had a life-long fascination with diet, fitness and nutrition, and have learned how to biohack my genetic capacity. I realized that we, as humans, have the ultimate power over our bodies and our health. Wanting to learn even more about human biology, nutrition, health and disease, I went back to school to study for a BSN in nursing. I just recently completed my MSN (at age 60). I’ve written six books on diet and health that have sold thousands–and even hundreds of thousands of copies all over the world through “The Nutrition Watchdog” publishing. I am an expert on diet and health and want to share that knowledge with you. I can be reached at caebeling@gmail.com or 314-369-6400 or on FB Instant Messenger.

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