Healthy Diet Principles

• Focus on Whole, Minimally Processed Foods
  
  • Avoid refined carbohydrates and highly processed foods.
    • Getting the majority of your calories in the form of from ultra-refined carbohydrates, fats, proteins has a very different effect on the body than minimally-processed carbohydrates, fats, proteins.
    • After a certain level of refinement the body doesn't like it.
    • Highly-refined calories can be "hyper-palatable" and trigger the evolved "binge response".
  • If you eat refined foods, choose ones you would have found hundreds of years ago:
    • Masa
    • Stone ground whole grain wheat flour
    • Rolled oats
    • Cheese
    • etc.
  • Cook foods gently to make them more nutritious:
    • Cooked foods are easier to digest (more nutrients absorbed) but too much cooking can destroy heat-sensitive nutrients.
    • Temperature * Time = Heat-sensitive nutrient loss. Choose fast, gentle cooking methods.
    • Microwaving > Pressure Steaming > Steaming > Pressure Boiling > Boiling > Slow cooking.
  • Avoid or moderate highly calorie-dense and nutrient-poor foods:
    • Oil and sugar have very little in the way of nutrients per calorie.
• Eliminate or Greatly Reduce Added Sugars and Oils
  
  • Use as little added oil as possible to make food taste good. Save the fats in your diet for whole plant foods.
  • Reduce or eliminate added sugars.
• Eat a Variety of Vegetables
  
  • Include vegetables in every meal.
  • Eat a variety of colors every day
    • The different colors (red, orange, yellow, green, purple) all indicate different vitamins and phytonutrients that are beneficial
  • Eat mushrooms, onions, garlic, and greens regularly
  • Make sure you have cruciferous vegetables regularly
• Limit or Avoid Animal Products
  
  • Factory farming is terrible for the environment
    • There are other ways to get the nutrients needed than killing animals
    • The vitamins you think you need from animal products (b12) you can get from plant foods, where the animals get it.
  • If you choose to eat animals consider them a condiment or special occasion food
  • Replacing animal protein with plant protein (legumes for meat) has shown to improve health and longevity
    • Plant proteins are the healthiest
    • Fish proteins are second healthiest
    • Fowl proteins are the third healthiest
    • Red meat proteins (beef, pig, deer, etc.) are the least healthy
  • Most of the longest-lived humans in [Blue Zones] eat very little meat
    • e.g. 40g a day average or less
• Eat Fruits Daily
  
  • Include whole fruits in your diet.
  • Avoid dried fruits and fruit juices.
• Make the Bulk of Your Calories Whole Grains and Starches
  
  • Base your diet around filling starches like whole grains, beans, corn, and potatoes.
• Use Salt and Sugar in Moderation
  
  • Reduce salt and sugar during cooking, and apply at the table as needed
  • Salt and sugar crystals that directly touch your tongue are the ones you experience
• Eat Nuts and Seeds in Moderation
  
  • Include nuts and seeds but in moderation.
• Eat Legumes Daily
  
  • Eat beans and pulses daily for protein and extra fiber
  • These are very good for your gut bacteria
• Include Flax Seeds & Other Seeds Daily
  
  • Flax is a great source of plant-based Omega-3 fatty acids
  • Seeds contain all sorts of different antioxidants and phytonutrients as well as healthy fats
• Use Spices and Herbs for Flavor and Health Benefits
  
  • Turmeric, cumin, and garlic all have anti-inflammatory properties
  • Nutritional yeast has health benefits based on their beta glucan content (and are often fortified with B12)
• Regularly Include Fermented Foods
  
  • Kimchi, sauerkraut, pickles, etc. are good for your gut
  • Fermented veggies also are a great way to include salt for flavor while also adding extra health benefits
• Ensure Adequate Vitamin and Mineral Intake
  
  • Consider a multivitamin for insurance
  • Vitamin D is basically required
  • Selenium likely if you're of European descent
  • B12 supplementation if you're a vegan
• Alcohol in Moderation, If at All
  
  • If you do drink, drink socially
  • All the major benefits (antioxidants) you can get from grapes
  • Alcohol is a diuretic—drink 1 cup of water for every 1 unit of alcohol to avoid hangovers

Healthy Eating Principles

• Eat When Hungry Until Comfortably Full
  • Listen to your body’s hunger cues.
  • If you're hungry it's ok to eat.
  • If you think you're hungry it's ok to eat
• Eat Meals Undistracted and Slowly
  • Focus on eating without distractions.
  • Take time to enjoy your meals.
• Hydrate Well
  • Drink plenty of water daily, 2.7-3.7 liters per day
  • Preloading a meal with 1-2 cups of cold water can fill you up faster and increase burn rate of calories
• Consider Intermittent Fasting
  • Fasting for at least 12 hours a day has health benefits (this includes sleeping)
  • Fasting more can reduce calorie intake as a side-effect, which could be beneficial if you want to lose weight
  • Listen to your body: Ignoring hunger signals constantly can raise stress hormone levels and potentially reduce beneficial hormone levels (e.g. testosterone)
• Front-Load Your Calories
  • Eating more earlier in the day means your body can use those readily-accessible calories for work and play
  • Unused calories near the end of the day tend to get stored (as fat) until needed later

Healthy Daily Practices

• Moderate Exercise Regularly
  • Aim for at least 30 minutes of moderate exercise daily.
    • Moderate means you are breathing harder and faster than you would be walking slowly
  • Incorporate strength training
    • Builds muscle and bone density
    • Do whatever kind you enjoy but body weight exercise (pushups, squats, pullups) is enough for major benefits
  • Incorporate flexibility training
    • Yoga, stretching

Adjusted Chicken and Veggie Crock Pot Dog Food Recipe (One Week for Three Shih Tzus)

Ingredients:

• 9 pounds of chicken breast (main protein)
• 6 cups of quinoa (source of various B vitamins, magnesium, phosphorus, manganese)
• 12 cups of chopped spinach (source of vitamins A, K, iron, folate, potassium)
• 6 cups of chopped butternut squash (source of vitamins A, C, fiber)
• 6 cups of chopped sweet potatoes (source of vitamins A, C, fiber, potassium)
• 6 cups of chopped green beans (source of fiber, vitamins C, K)
• 3 cups of blueberries (source of vitamins C, K, antioxidants)
• 6 tablespoons of ground flaxseed (source of omega-3 fatty acids, fiber)
• 6 teaspoons of fish oil (source of vitamin D, omega-3 fatty acids)
• 3 teaspoons of iodized salt (source of iodine)
• 6 teaspoons of crushed eggshell powder (source of calcium)
• 1.5 sheets of nori (seaweed), crumbled (source of iodine, trace minerals)
• 3 teaspoons of brewer’s yeast (source of B vitamins)
• 3 teaspoons of turmeric powder (source of manganese, iron)
• 6 cups of white rice (source of carbohydrates)
• 14 cups of water or low-sodium chicken broth

Directions:

1. Prepare the chicken: Cut the chicken breast into small, bite-sized pieces.
2. Combine ingredients: Add the chicken, quinoa, spinach, butternut squash, sweet potatoes, green beans, blueberries, ground flaxseed, fish oil, iodized salt, crushed eggshell powder, crumbled nori, brewer’s yeast, turmeric powder, white rice, and water or chicken broth into your crock pot. (You may need to cook this in two batches if your crock pot is not large enough to handle the entire volume at once.)
3. Cook: Set the crock pot to low and cook for 6-8 hours or until all ingredients are tender and well-cooked.
4. Cool and store: Let the mixture cool before serving. Store leftovers in the refrigerator for up to 5 days or freeze in portions for future use.

Serving:

• Serving size: Each Shih Tzu gets about 1 cup per meal.
• Total meals per batch: Approximately 42 meals from this adjusted recipe.

Day 1: Grilled Chicken Salad

Day 2: Quinoa and Veggie Stir-Fry

Day 3: Lentil Soup

Day 4: Baked Salmon with Roasted Vegetables

Day 5: Chickpea and Spinach Curry

Day 6: Turkey and Vegetable Stir-Fry

Day 7: Caprese Salad with Grilled Chicken

Day 8: Vegetable and Quinoa Stuffed Peppers

Day 9: Shrimp and Asparagus Stir-Fry

Day 10: Greek Salad with Grilled Chicken

Day 11: Black Bean and Vegetable Quesadillas

Day 12: Eggplant and Chickpea Curry

Day 13: Spinach and Feta Stuffed Chicken Breast

Day 14: Vegetable and Tofu Stir-Fry

1. Agave Nectar

2. Pure Maple Syrup

3. Rice Syrup

4. Coconut Sugar

5. Stevia

6. Fructose

7. Blackstrap Molasses

8. Maple Sugar Powder

9. Greek Yogurt

10. Barley Malt Syrup

11. Molasses

12. Apple Sauce

13. Yacon Root Syrup

14. Dandelion Syrup

15. Monk Fruit

16. Mashed Bananas

17. Date Paste

1 Sunscreen:

• Sunscreen use is key in preventing premature aging, sunspots, sunburn and skin cancer.
  
• Find a sunscreen that is at least spf 30 for your face. Spf 50+ is ideal for face and body. Some popular facial sunscreen brands are:
  

• Reapply your sunscreen every two hours. If you don’t want to put liquid sunscreen on top of your makeup, then consider buying the Shisedo sunscreen stick. You can also apply the sunscreen stick on your hair parting on hot summer days.

2 Tretinoin:

• Tretinoin is a derivative of Vitamin A. It is a retinoic acid and is a stronger form of the retinols being sold over the counter. It comes in a cream, gel, or microgel form. Users typically start at a lower concentration (0.025%) and slowly work their way up to 0.05% or 0.1% as needed, but this is not necessary. You’ll see the same results at a lower concentration, but it’ll just take longer to see them. You may experience more dryness and flaking at higher concentrations Note: Tretinoin is available by prescription only.
  
• Why do people love tretinoin? Because studies have shown that tretinoin promotes skin cell turnover which helps with treating acne. It also has anti-aging benefits by reducing the appearance of fine lines and wrinkles.
  

3 Sleep well:

• A lack of sleep affects your physical and mental health. You want at least 7-9 hours a night.
  
• Most of us are magnesium deficient. Taking magnesium bisglycinate (not citrate or oxide) before bed can give a more restful sleep.
  

4 Supplements:

• Take a blood test to find out what vitamins and minerals you’re deficient in. It’s common to be deficient in vitamin D, B12, and iron. If you’re low, supplement daily or eat foods containing these vitamins and proteins. You will see a boost in energy.
  
• Vitamin D is important in metabolic pathways, bone health, reducing inflammation and improving mood. Vitamin B12 is important in DNA synthesis, nervous system functioning, and red blood cell maturation. Ferritin is a protein that stores iron. As you may know, anemia is a symptom associated with a lack of iron, causing tiredness, shortness of breath, and feeling weak.
  
• There has been some talk about supplements such as NMN and resveratrol being holy grail anti-aging supplements. NMN (Nicotinamide mononucleotide) is the precursor to NAD which is involved in metabolism and energy production. Resveratrol comes from the skin of grapes and berries and it is an antioxidant with neuroprotective, glucose and lipid regulatory and cardiovascular protective effects. How effective these supplements really are, I’m not so sure.
  
• L theanine and Ashwanganda are natural supplements known for reducing stress and anxiety. Matcha also contains L theanine.
  

5 Skincare:

• Vitamin C serums are beneficial in promoting collagen production, reducing hyperpigmentation, brightening complexion, and protecting against free radical damage.
  
• If you have dark under eyes you can try using a caffeine eye solution.
  
• Make sure you adequately moisturize your face and body everyday.
  

6 Lasers and Facials:

• CO2 Fraxel laser can be used to improve skin texture, minimize sun ☀️ damage, fine lines and wrinkles.
  
• Hydrafacials help infuse hydration into your skin and make it appear plumper.
  

7 Collagen Powder:

• This is a controversial one but hydrolyzed marine collagen peptides can help to grow healthy hair, skin and nails. It could potentially help with collagen production, but the studies on this are conflicting.
  
• Collagen is a protein so you could just increase your regular protein intake if you want to see hair, skin and nails benefits (not necessarily anti-aging).
  

8 Botox:

• Botox is an option for those who have wrinkles in their problem areas - forehead, smile lines, frown lines, etc. Don’t overdo it.

9 Eat clean and exercise:

• Limit sugar intake because it can increase inflammation and breakdown collagen. You also don’t want to increase your risk of being insulin resistant. Limit high sodium and fried food intake as well. Diabetes and cardiovascular disease are prevalent in south Asian populations.
  
• Limit alcohol intake and processed foods.
  
• In addition to its physical health benefits, exercise can also reduce stress.