Chef Marie

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My 6 Secrets To Better Nutrition and Health

All the latest scientific data acknowledge the importance of good nutrition to lengthen life. 

Are you wondering how to supercharge your body with foods that are good for you and that provide immediate healthful benefits? 

Are you wondering how to prepare those foods the healthiest way and in the shortest time possible?  Well, I can give you those answers! 

Here are some of my secrets for a healthy nutrition plan:

SELECT AND EAT HEALTHY FOODS

Eat at least 2 to 4 servings of fish a week. Choose fish such as salmon, tuna, trout, mackerel, sablefish, swordfish, cod, hake, sardine, herring, anchovy, sea bass, sea bream, perch, red snapper, etc…

Those types of fish contain high level of Omega-3 fatty acids which are known to lower bad cholesterol (LDL), reduce inflammation, slow the formation of blood cloths, prevent high blood pressure and irregular heartbeat, and reduce plaque formation in arteries.

Eat at least 2 to 4 servings of organic or free-range poultry or other lean white meats a week.

Eat 1 serving of grass-fed organic meats such as beef once in awhile, preferably not every week. Same goes for organic lamb. Those types of meats have a healthier diet and consequently contain higher amount of beneficial fat for our body such as Omega-3.

Purchase organic eggs or free-range that contains Omega-3. Eat them no more than twice a week.

Eat at least 3 to 6 servings of protein plants source such as beans (black, yellow, and red) every week.They are high in fibers and polyphenols which have good anti-inflammatory and anti-allergenic properties.

Combine those meals with vitamin A:carrot, squash, beet, sweet potato, spinach, red/yellow bell pepper, pumpkin, tomato, cantaloupe, mango, and apricot. . Eat 5 servings or more each day (including other vegetables and fruits mentioned below). Yellow/red vegetables contain caretenoids (beta-carotene) which help protect against cancer and the effects of aging.

Enjoy other colored vegetables and fruits every day. They are powerful antioxidants. Broccoli, Brussels sprouts, cabbage, kale, turnips, cauliflower, soy, and particularly dark green leafy vegetables such as spinach, mustard greens, and collard greens. Fruits: berries, orange, lemon, lime, grapefruit, tangerine, and kumquats.

Cook with garlic, onion, scallion, and leekas often as possible. They have cancer-fighting properties, lower your bad cholesterol (LDL), and reduce blood clots.

Flavor your foods with wonderful fresh herbs particularly basil, oregano, and parsley. Use spices such as cinnamon, nutmeg, ginger, turmeric, curry, etc. They are rich in antioxidant and boost the immune system.

Eat whole grains (wheat, millet, oats, wheat germ, flaxseed, barley, spelt, couscous, brown rice, yellow corn, rye, and buckwheat) rather than refined grains made with white flour (rice, pasta (except whole wheat pasta), baked goods). They contain antioxidants, lignans, and minerals which fight cancer and reduce oxidation of the body.

Eat 2 Tbsp. of walnut, almond, hazelnut, pistachio, or flaxseeds every day. Because of their high polyphenols, vitamins, and vitamin E, they are known to reduce the risk of cancer, diabetes, and heart disease.

Include 2 serving of dairy products a day: cottage cheese, low-fat yogurt, low-fat milk, soy milk, or rice milk. They contain all the vitamins (except C and Iron) our body needs every day. Limit fatty cheese and cream which contain too much fat.

Eat 1 to 2 ounces of all natural dark chocolate (65% and above cocoa content). This type of chocolate is known to contain high level of flavonoids which are known to fight allergies, inflammation, lower blood pressure, and protect the body against oxidation by stimulating the immune system.

Drink 1 glass of wine, particularly red wine, 5 times a week. Except for those with alcohol problem. Red wine and is known to increase good cholesterol (HDL), relax the arteries, and prevent blood clots.  For non-drinkers, replace with grape juice or eat grapes. Flavonoids and polyphenols are found in grapes and are known to fight allergies, inflammation, and protect the body against oxidation inside the body by stimulating the immune system.

Drink plenty of water every day, including black tea, white or green tea. Those types of tea contain flavonoids which fight allergies, inflammation, lower blood pressure, and protect the body against oxidation by stimulating the immune system. (Blueberries, broccoli, tea, chocolate, and onion family too). Sparkling water can be also a change and great substitution for soda. Adding fresh squeezed lemon, lime, orange juice, or grape juice will vary the pleasures!

ELIMINATE UNHEALTHY FOODS

Convenience foods, most fast foods, packaged foods, vending machines foods, charcuterie, and baked goods made with white flour, sugar, and unhealthy fats. Also eliminate foods containing chemicals, additives, preservatives, and colorants. Eliminate soda and juices with added sugar.

EAT THE RIGHT AMOUNT OF FOOD

Most of us have a natural desire to eat more than we really need. Knowing that, all we have to do is eat less and watch out for the food that our body does not really need. Everyone is different, has different lifestyle, and health issues. Therefore, no formula fits everyone. There is only one’s individual formula.

In general, most people need about 1500-1600 calories per day. Those calories may vary, if you need to lose weight, or if you exercise a lot and burning lots of calories. You can eat those calories within 3 to 4 meals a day or even more if you feel the need (especially for diabetics to maintain their sugar level constant). Again, those are guidelines and it is best to contact your doctor, registered dietitian, or nutritionist for all the necessary data to determine what is best for you. 

EAT FOOD THAT AGREES WITH YOU

For your body to function well, you need to eat foods that agree with you. Substitute the offending foods with those which have similar nutrients and therefore health benefits.

USE HEALTHY COOKING TECHNIQUES

Best is to steam, par-boil, bake, broil, barbecue, stir-fry or sauté with a little healthy fat. No frying since it destroys healthy oils particularly in fish and adds to much fat to foods.

Use healthy fats such as olive oil, canola oil, grapeseed oil, flaxseed oil, walnut oil, and avocado oil.

Cook as little as possible vegetables to retain vitamins and minerals.

Learn my unique healthy cooking techniques through the program – The Personal Fitness Chef Program, one of my seminar, or live event. 

EXERCISE FOR YOUR  HEALTH AND GET SOME SLEEP

45 minutes per day of regular exercise. Preferably alternate the types of exercises to avoid boredom.

Do some weight lifting three times a week.

Do some stretching every day.

Use some kind of relaxation technique to exercise and relax the mind and body.

Adequate sleep (about 8 hours) is what our body needs to recover from our everyday labor. 

Want to know more about healthy meals and my healthy lifestyle? Check out my programs...

Disclaimer: The information contained in this document is not intended as a substitute for consulting a Medical Doctor or Register Dietitian. Please consult your physician before starting a diet. No part of this document may be reproduced, or transmitted, in any forms or by any means, electronic or otherwise, without the permission from the creator.