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Health Tips - The Restorative Health Challenge (RHC) - Washington DC
Eat your greens! Dark, leafy greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and Vitamins A, C, E, K. Benefits of eating dark, leafy greens:
Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight. Natural sunlight cannot penetrate glass to stimulate Vitamin D production in your skin nor can it stimulate Vitamin D production if you are wearing sunscreen. People with dark skin pigmentation may need 20-30 times as much exposure to sunlight as fair skinned people to generate the same amount of Vitamin D. Chronic Vitamin D deficiency cannot be reversed overnight. It takes months of vitamin D supplementation and sunlight exposure to rebuild the body's bones and nervous system. Whole grains are an excellent source of nutrition. They contain essential enzymes, iron, fiber, Vitamin E, B complex vitamins. Because the body absorbs grains slowly, they provide sustained and high quality energy. Take a soak! An Epsom salt bath is a good way to relax and get your magnesium.
Beans contain a more complete set of amino acids than other plant foods. Add beans as a source of protein to any meal. Don't be fooled! It's a myth that you need to combine rice and beans for a complete protein. Quinoa has the highest nutritional profile and cooks the fastest of all grains. It contains all eight amino acids to make it a complete protein. How much water is enough? Take your body weight in pounds, divide in half and that is how many ounces you should consume. Caffeinated beverages promote dehydratation through urinary loss. For every cup of caffeine you consume you need to drink 2 cups of water to replace the loss. Why am I hungry? Dehydration can manifest as a mild hunger so the first thing to do when you get a craving is drink a full glass of water. Almost everyone craves sweets. Rather than depending on processed sugar to satisfy cravings, add naturally sweet foods to your daily diet to satisfy your sweet tooth such as corn, carrots, onions, beets, winter squashes, sweet potatoes, and yams. Is there a better sugar? Processed sugar is stripped of all the nutrients that help your body process it. Raw sugar contains B vitamins and Chromium to help your body balance the blood glucose levels. Healthier sweeteners: Raw Honey, pure maple syrup, stevia, homemade jam without sweetener, Rapadura, date sugar, molasses, malted grain syrups, sorghum syrup, coconut granules, brown rice syrup, dried fruit. Get to bed! Every hour of sleep you have before midnight is worth 2 hours after midnight. Walking is a weight bearing exercise that not only promotes bone density but also pumps the lymph system which promotes detoxification. Regular aerobic exercise lowers levels of stress hormones and enhances mood. Support local organic farms: Organic farming starts with the nourishment of the soil, in turn producing nourishing plants. Well-maintained soil produces strong, healthy plants that have more nutrients than conventionally grown produce.
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