Dr. Cindy's Basic Guide to Healthier Nutrition

According to the Health Science Institute (HSI), 80 percent of the food we eat in the United States is processed, chemically laden food devoid of essential nutrients. That's right, the current Standard American Diet (SAD) is largely comprised of "fake" food filled with refined flour, refined sugar, artificial sweeteners, high fructose corn syrup, crystalline fructose, trans fats, hormones, preservatives, additives, chemicals and a variety of other toxins. None of this, of course, is good for your physical, mental or emotional health.
Eat Whole Foods
Your first step toward healthier nutrition should be to reduce the amount of nutritionally depleted food you eat, if not eliminate it all together. Your basic motto should be: "If you don't need it; don't eat it." Eat real, whole foods that come from a plant or are naturally produced rather than man-made.
Get Rid of All the Chemicals
Avoid GMOs (genetically modified organisms) and chemically laden toxic substances in your food supply. Get rid of them one by one. Start with high fructose corn syrup and/or crystalline fructose (along with all other sugars and sugar substitutes) and then work your way down the list.
Conquer Your Addictions
Food addiction is a serious problem for millions of Americans, and is directly linked to the worldwide pandemic of obesity. Food addiction can be described as a dysfunctional relationship with toxic food that often reflects our dysfunctional relationships with other toxic substances and/or toxic people in our lives. One of the defining features of food addiction is the fact that even though a person knows the food she is eating is hurting her, she continues to eat it anyway.
Identify and Treat Food Allergies/Intolerances
It is a known fact that the foods we are most addicted to are also the foods we are most likely to be allergic too. From obesity and heart disease to autism, depression and Alzheimer's disease, food allergies and/or intolerances are also connected to many of our most challenging health-related problems today. The most common food allergies and/or intolerances include wheat, gluten, dairy, yeast, corn, eggs, peanuts, citrus and soy.
Emphasize Nutrition Rather Than Calories
Get to know the nutritional value of your food in addition to its caloric value. Foods low in calories aren't always nutritionally sound. Remember: you have to eat to live. Stop thinking in terms of "diet" or "caloric intake," and start thinking of food as medicine or the nutrition you need to restore or maintain optimal health.
Take Supplements to Ensure Adequate Nutrition
It is estimated that as many as nine out of 10 Americans are deficient in one or more essential nutrients. Indeed, many of the nutrients we need for basic health are unattainable and/or in insufficient supply in our "SAD" diets. As such, take the following supplements to ensure healthier nutrition and improve overall health: a high-quality multivitamin, vitamin D-3, omega-3, calcium, magnesium, B-complex (B12, B6, folate), digestive enzymes, probiotics and kelp (primarily for those who no longer use iodized salt or live in the "goiter belt").
Buy Organic Versus Conventional
The growing consensus is that even small doses of food that has been contaminated by pesticides, herbicides, fertilizers, hormones and other chemicals can cause permanent damage to your body and have long-term consequences on your health. Fortunately, the Environmental Working Group (EWG) has identified the 12 most contaminated fruits and vegetables, or "dirty dozen," currently sold in grocery stores across America. They include peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes, carrots and pears. It is best to buy these fruits and vegetables in their organic versus conventional form. It is also best to buy dairy products in organic form with no added recombinant bovine growth hormones (rBGH). Visit EWG's website for more information (ewg.org) or go to foodnews.org for a free downloadable shopper's guide to chemically contaminated foods. You may also want to consider buying your fruits and vegetables from a local farmer who uses organic farming practices or joining a local co-op. To find a co-op near you, go to the Local Harvest website at localharvest.org.
Safe Protein Sources
When considering which sources of protein to eat, it is best to buy those that have been raised under natural and humane conditions. Animals that have been allowed to graze for natural food sources under unrestrained conditions are healthier than those who have been raised under more stressful and/or unnatural conditions. As such, they become healthier sources of food for you. Animals that have not been supplemented with growth hormones, antibiotics or other drugs are also preferable. For an eye opening education in this regard, visit "The Meatrix" at themeatrix.com and learn about "Food, Inc." at foodincmovie.com.
Here are some other sources of inspiration and/or motivation to help you improve the way you eat: "Fast Food Nation" (book and movie), "Super Size Me" (movie) and "May I be Frank?" (movie).