Health Can Be Found in Your Kitchen

January 9, 2014

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Focus on the Food: The Cornerstone to a Foundation of Health!

In a desire to make our population healthier, the U.S. government conducted the HANES study (Health and Nutrition Examination Survey) to understand how people view the importance of a balanced diet and good nutrition. The study showed that dietary choices were not only below average in nutrients, but were composed of very poor selections. The average American diet is woefully lacking in nutritional value.

In 1989, the U.S. Surgeon General released a report titled “Nutrition and Health,” showing that diet and lifestyle choices were linked to two-thirds of deaths in the United States.

In addition to poor dietary habits, our bodies are also dealing with environmental pollutants. Our skin and lungs face a daily onslaught of chemicals. By providing our bodies with nutrient-rich food, we can help strengthen our systems and minimize potential damage.

Now that we have your attention, here are some ways to take the next step toward better health.

To Start:

EAT PLENTY OF FRUITS & VEGETABLES: What does “plenty” mean? According to Harvard’s School of Public Health, the average American consumes fewer than three servings per day. However, dietary guidelines recommend five to thirteen servings daily (2½ to 6½ cups), depending on caloric intake. For a 2,000-calorie diet, this equals about nine servings (4½ cups total — 2 cups fruit and 2½ cups vegetables). Consume produce as close to its natural state as possible, as excessive cooking reduces enzymatic activity.
ADD FISH TO YOUR WEEKLY MENU: Eat at least 1–2 servings of fish per week (3.5 ounces cooked or ¾ cup flaked). Choose fish high in omega-3s such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna. Unlike many red meats, these options are lower in saturated fats and contain omega-3 fatty acids that may reduce arrhythmias, lower triglycerides, slow arterial plaque buildup, and help reduce blood pressure.
GET RID OF TABLE SALT: Salt is essential — but not refined table salt. Modern table salt is bleached and stripped of trace minerals. Unrefined sea salt contains trace minerals and supports saliva production, electrolyte balance, digestion, and overall cellular function. If switching to unrefined sea salt, consult your healthcare provider to ensure adequate iodine intake, as natural sea salt may not contain sufficient iodine.
DRINK WATER: Water makes up over two-thirds of body weight. The brain is approximately 95% water, blood 82%, and lungs 90%. A 2% drop in hydration can cause fatigue, headaches, and difficulty concentrating. A general guideline is to drink half your body weight in ounces daily or at least eight 8-ounce glasses. Urine should be light or clear as a simple hydration check.
MODERATE EXERCISE YIELDS BIG BENEFITS: About 30 minutes of moderately strenuous exercise 3–5 times per week can dramatically improve mood, weight, cardiovascular health, and independence. Even brisk walking most days of the week provides measurable benefits. Add strengthening exercises twice weekly for even greater results, including:
- Lower blood pressure
- Improved cholesterol levels
- Prevention and management of Type II diabetes
- Weight management
- Increased bone density
- Stronger immune system
- Stress reduction
- Increased energy and stamina
MULTI-VITAMIN SUPPLEMENTS: Support your nutrition with a high-quality multivitamin and mineral supplement. Be cautious — many over-the-counter options contain fillers, artificial flavorings, preservatives, or contaminants. Quality matters.
QUIT PROCESSED FOODS AND SUGAR: Work toward eliminating processed foods and refined sugar. While occasional setbacks happen, consistency is key. Over time, cravings diminish as healthier habits become routine.

Remember, healthy choices start in the kitchen. Planning ahead makes it easier to choose foods that support lifelong health.

In Summary:

Fruits & Vegetables: Aim for nine combined servings daily (2 cups fruit and 2½ cups vegetables).
Fish: Eat 1–2 servings weekly.
Salt: Replace refined table salt with unrefined sea salt (ensure adequate iodine intake).
Water: Drink at least eight 8-ounce glasses daily.
Exercise: 30 minutes, 3–5 times per week.
Eliminate: Processed foods and sugar.
Multivitamin: Take a high-quality daily supplement.

Until next time, stay healthy!

Yours in health,

Dr. Gregg Gittins

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EAT PLENTY OF FRUITS & VEGETABLES:

What does “plenty” mean? According to Havard’s School of Health, the average American gets less than three (3) servings of fruit and vegetables a day. However, dietary guidelines call for five to thirteen servings daily (2½ to 6½ cups per day), depending on one’s caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables). Consume fruits and vegetables as close to their original state as possible.

GET RID OF THE TABLE SALT:

Salt is an essential nutrient. However, we are not referring to table salt. Today’s table salt has nothing in common with natural, unrefined sea salt, which contain many essential nutrients. Salt is perhaps the most nutritious food on the planet. Table salt, on the other hand, leads the list of the most dangerous foods we consume. With the exception of added iodine, table salt has no nutritional value!

DRINK WATER:

It might be everywhere, but one should never take water for granted. Water makes up more than two thirds of human body weight, and without water, we would die in just a few days. The human brain is made up of 95% water, blood is 82% water and lungs 90% water. The rule of thumb is to either drink half your body weight in ounces or drink at least eight 8-ounce glasses of water a day. Eight ounces = one measuring cup.