General Nutritional Recommendations
Practice forgiveness... forget the past and recognize, each day is a new opportunity. Visit YouTube and watch a few videos on "H'o ponoponopono" and forgiveness. It is deep, profound and powerful. Once we have learned to forgive, it will be much easier to achieve health and any nutrition goal we might have.
At waking up, drink at least 1-2 cups of warm or room temperature water. If possible, add lime juice to it. Then drink 1-2 cups mid morning and mid afternoon. Avoid drinking excessive amount of water with meals, especially cold water. This will tax digestion, affecting liver and the digestion and absorption of fats and fat soluble vitamins.
Avoid sweetened or diet beverages (sodas, sweet/factory made juices; or sweetened teas) as much as possible. They will make you acidic and will contribute to inflammation and disease. Start by diluting sweet beverages with water until the taste buds become adjusted. Convince your self it is worthy.
Make lunch the heaviest meal of the day, followed by breakfast and then by dinner. When possible, have vegetable salad with your meals, specially with dinner.
For dressings, use olive oil, vinegar, lime/lemon juice or a mixture of these. The simpler, usually the better. Avoid commercial dressings, with a long list of ingredients; the more ingredients, the more processing and room for error, contamination and the least nutritional value.
When buying food items at the grocery store, count the ingredients. Usually, those with a short list of ingredients that you are able to understand will be better choices than those with many ingredients. This is much more important than counting calories per se.
Cook with olive oil, coconut oil, good quality butter or gee. Vegetable oils easily become spoiled (degraded) by heat; this leads to oxidation, trans fats and cell membrane dysregulation. These spoiled and oxidized fats have been connected to high blood pressure, diabetes, cardiovascular disease, and inflammation.
Avoid white flour products like white bread and white pasta, choose whole grain products, look at fiber section on the Nutrition fact table. A whole grain bread should read 2-4 grams of fiber per slice of bread; for a whole grain pasta, it should read 6 grams. White and enriched flour bread and pastas have been devoid of most nutrients; and many times bleached with toxic chemicals.
Become aware of the Gluten issue; ask your doctor to order a food sensitivity test. Gluten intolerance, sensitivity or allergies, are real. For those affected by gluten, following a gluten and dairy free diet will do wonders. This is specially important for people with behavioral issues and clients diagnosed with autoimmune disease (Ex: Hashimoto's Thyroidis)
Calories are different, 100 Kcal from sugar or artificial trans-fats (partially hydrogenated vegetable oils) or convenience foods; might be of more negative impact on your health and weight than 300 Kcal coming from a home-made healthful dish. It is not the number of calories what counts, but its effect on your cells metabolism.
It is better not to use the microwave, but if you have to use it, please use a glass or ceramic container to cook or reheat your food. Plastic and paper release chemicals, some of which are known to affect ovaries, breast, thyroid and prostate.
Go to bed early (9:00 PM) and get up early, around 5:00-6:00 AM. This will improve secretion of melatonin, will help repair your gut and strengthen your immune system.