diet - essential nutrition - natural holistic health

Diet - Essential Nutrition

(Food, Water, Air, Sunlight)

Our body needs all four elements: earth (food), water, air (oxygen), and fire (sunlight). These four external inputs affect our physical, mental, emotional, and spiritual health.


As Hippocrates, the father of western medicine, wisely advised: "Let food be thy medicine, and medicine thy food." 

A healthy balanced diet has adequate cleansing foods (alkaline plant foods) and adequate nourishing foods (healthy fats). Eating alkaline plant foods cleanses the body by removing toxins and acidic waste products created by our cells, while eating healthy fats nourishes the brain, nervous system, and hormonal system by providing the building blocks for their proper functioning.

If healthy, the diet should consist of at least 60% alkaline-forming foods and if sick, at least 80%. Generally, alkaline-forming foods include: sea vegetables, land vegetables, fruits, nuts, seeds, herbs, spices, sprouts, and fermented foods. Acid-forming foods include: meat, fish, eggs, dairy, legumes, and grains. Check this Alkaline/Acid Food Guide (or here).

In addition to cleansing alkaline foods, adequate nourishing foods from healthy fats are needed. These foods include grass-fed meat and dairy products, pastured eggs, non-farmed fish or seafood, sea vegetables, tropical oils like coconut and palm oil, avocados, olives, cacao beans, nuts, seeds, etc. Vegetarians and vegans need adequate nourishing foods found in healthy fats, NOT carbohydrates like grains. 


Eat healthy fats: Healthy fats are the most nourishing foods for the body. They were a key part of our infant and ancestral diet, and are essential for the proper development and functioning of the brain, nervous system, and hormonal system (mental and emotional health). They provide a concentrated clean source of energy (superfuel), provide the building blocks for cell membranes, the brain, hormones, and are needed for liver, immune system, heart, lungs, bones, neurotransmitters, blood sugar regulation, satiety (feeling full), and transport of fat-soluble nutrients. The human body's cell membranes are made of fat (50% saturated fats, 40% monounsaturated fats, and 10% polyunsaturated fats). The brain is made of about 2/3 fat (~67%), and our nerves are protected by myelin sheaths (insulating layers) made mostly of fat, so fats are important for the brain and nervous system to function properly. Some examples of vital fat-soluble nutrients are: vitamins A, D, E, and K; minerals like calcium and magnesium; carotenoids like carotenes, lycopene, lutein, astaxanthin; and curcumin.

The three types of healthy fats are: saturated fats, monounsaturated fats, and polyunsaturated omega 3 fats Transfats, on the other hand, are unhealthy, toxic, man-made (not natural) hydrogenated fats that clog up arteries and lead to many health problems like heart disease. They must be avoided. Also, polyunsaturated omega 6 fats are inflammatory and must be limited.

Saturated fat sources are organic grass-fed animals (esp. organ meats) and organic, raw, grass-fed dairy products (like butter, ghee, yoghurt, raw milk, cream, cheese, etc), tropical oils like coconut oil (highest food source) and palm oil, cacao beans/butter, and egg yolks. Human beings have been consuming saturated fats from grass fed animals and tropical oils for thousands of years; it is the arrival of modern industrially processed vegetable oils that is associated with the epidemic of modern degenerative disease, not the consumption of saturated fats. Actually, 'vegetable oils' is a deliberate misnomer which really means industrial seed/grain/legume oils. Contrary to popular belief, transfats and processed vegetable oils are toxic, clog the arteries with fatty plaques, and cause heart disease, NOT saturated fats and cholesterol which are both necessary for good physical, mental, and emotional health. The liver produces cholesterol daily, and it does this because it is an essential nutrient whose function is to repair and protect. Having too little cholesterol negatively impacts brain health, hormone levels, nervous system, bile salts (for digestion), heart disease risk, and more.

Monounsaturated fats (omega 7 and 9 fats) also contain healthy fatty acids, and the best food sources are olives, avocados, cacao beans/butter, almonds, macadamia nuts and all their oils.

Polyunsaturated omega 6 fats are in many foods in the western diet, and because they are inflammatory, they must be limited (ideally 1:1 ratio with anti-inflammatory omega3s). Vegetables (not grains or legumes) are a healthy food source of polyunsaturated omega 6 fats. Massive consumption of omega 6 from corn oil (a grain, not vegetable), soybean oil, peanut oil, canola oil, cottonseed oil, safflower oil, and sunflower oil (all in many foods today) has caused an unhealthy balance in our diet leading to chronic inflammation and many health problems and diseases. Healthy, anti-inflammatory omega 3 fats from wild cold-water fish (low heavy metal and naturally fatty fish like salmon, mackarel, sardines, anchovies, and herring are best), sea vegetables and algae, walnuts, and hemp/chia/perilla/sacha inchi seeds or oils should be increased. Fish oils from krill oil and green-lipped mussels  are a good food source. Hemp seeds are a good plant source of omega3s since more seafood is getting contaminated with heavy metals, plastics, and radiation (from the ongoing Fukushima nuclear disaster). The superfood hempseeds or hemp oil is high in omega3s and a good complete digestible protein source. Grass-fed meat and fish-fed or plankton-fed fish/seafood contain healthy omega 3 fats while grain-fed meat and fish is high in unhealthy inflammatory omega 6s. Essential omega 3 fats must be consumed through the diet or supplemented because the body cannot synthesize them. The powerful anti-inflammatory, antioxidant "king of cartenoids" astaxanthin is a great addition to any omega3, especially for its huge benefits to the eyes, brain, and skin (nature's internal sunscreen).

In summary, some good sources of healthy fats are: organic pastured or free-range grass-fed meats (especially organ meats like liver) and organic, raw, grass-fed dairy products (like butter, ghee, yoghurt, raw milk, cream, cheese, etc); wild, non-farmed cold-water fish or seafood; organic pastured or free range egg yolks; coconuts and coconut oil, cacao beans/butter, olives and olive oil, palm oil (found at asian stores), raw nuts like almonds and walnuts, unheated organic nut oils, and avocados. Local farmers markets, family farms, and other sources of clean, grass-fed meat and dairy products in the US can be found online at localharvest and eatwild. The highest food source of saturated fats is the superfood coconut oil. Coconut oil is the most nourishing food and boosts the immune system, improves heart health, controls blood sugar, increases metabolism and energy, improves liver, pancreas, kidney, gallbladder, brain, bone, and hair health, and is great for skin care and for healing wounds and burns. The highest food source of monounsaturated fats is extra virgin olive oil, and of polyunsaturated omega 3 fats is fish oils like krill oil.

The ketogenic diet is high in anti-inflammatory healthy fats and low in protein and carbs. The body adapts to using fats (ketones) as an energy source instead of the standard carbs (glucose). It's the best way to address sugar and carb addiction, compulsive overeating, candida overgrowth or other microbes, adrenal fatigue, alcohol and drug addiction, anxiety disorders, depression and other mental health issues or autonomic nervous system disorders. Carbohydrates fuel each of these conditions by disrupting or overstimulating the endocrine system and/or the brain. Not only will you overcome cravings for sugar, carbs, caffeine, and other addictive substances and have more emotional stability, but also reduce your risk of all diet related conditions like heart disease, diabetes, cancer, etc. Learn more about the ketogenic diet here.


Eat healthy protein: Protein (amino acids) is what the body uses to build, repair, and maintain itself, in addition to producing neurotransmitters needed for emotional stability and brain health.

Some good food sources of protein are organic pastured chicken and eggs, non-farmed fish, sea vegetables (like kelp, laver/nori, wakame/alaria, kombu, hizike, bladderwrack, and dulce), leafy green veggies like kale and spinach, broccoli, raw nuts, and seeds. The best food source of protein is sea vegetables with the highest source being the superfood spirulina (70% digestible protein). Spirulina is the most cleansing food. The superfood hempseeds or hemp oil  is high in complete digestible protein (in addition to being a good source of omega 3 fats). Contrary to popular belief, protein is abundant in plant foods. This myth was created by the meat industry to promote meat for profit.

Sea vegetables are 10-20 times more nutrient dense than land vegetables and plants. Sea vegetable superfoods spirulina and chlorella are high in minerals and trace minerals, protein, iodine, rare earth elements, chlorophyl, and phytonutrients. Spirulina, a blue-green algae, is the 'mother food' having evolved over billions of years, and provides a synergetic (and full spectrum) combination of all of nature's raw materials for healing the body. Sea vegetables like spirulina are the most protective foods against radiation and environmental pollutants.

Nuts and seeds are a good source of protein and healthy fats, of minerals like magnesium, and of fiber. Also, they're an easy healthy way to lose weight because: they're a healthy substitute for sugary snacks (since they protect the heart and stabilize blood sugars); fill you up naturally (oleic acid stops hunger) and you feel full longer; and they make nutritious mini meals. Nuts are only fattening and unhealthy if roasted or fried in an unhealthy fattening hydrogenated vegetable oil or if sugar and refined table salt is added. The healthiest nuts are raw almonds, walnuts, brazil nuts, and macadamias. Like nuts, seeds are a vital part of our diet. Seeds are high in fiber, vitamin E, and both monounsaturated fats and omega 3 fats that help keep the heart healthy and our body disease free. Healthy seeds are also great sources of protein, minerals, zinc and other vital nutrients. Seeds and nuts can also help prevent weight gain. The healthiest seeds are raw pumpkin, sunflower, hemp, chia, flax, and sesame seeds. Since nuts and seeds contain some anti-nutrients like lectins and phytates, they are best eaten in moderation (a handful or two a day). Otherwise, it's best to soak (in salt water for few hours then dry) or sprout them so that they're easier to digest, and their nutrients are more easily absorbed.


Eat healthy carbohydrates: Carbs provide fuel for the body in the form of glucose or sugar. But the body burns only what it needs for its immediate energy requirements while the rest is stored as fat.

Healthy carbs typically have a low glycemic index or load (meaning they don't cause big increases in blood sugar/glucose levels and thus insulin level spikes and weight gain) and don't cause overstimulation of neurotransmitters in the brain, the adrenal glands, or the endocrine (hormonal) system. They are consumed in their unprocessed whole and natural state, which makes them high in fiber and nutrients. Above ground (non-starchy vegetables) and whole low-fructose fruits are the healthiest carbs while other carbs are best limited.

Unhealthy carbs cause big increases in blood sugar levels and weight, and overstimulate neurotransmitters and hormones. These mostly acidic and addictive foods/drinks include refined and whole grains, starchy vegetables, legumes (beans, peas, lentils, peanuts), all sugars and artificial sweeteners, molasses, high fructose fruits, high fructose corn syrup, grain alcohol, sodas, milk sugar lactose, and processed foods. Grain-fed meat, fish, and dairy should also be limited. Grains and legumes also contain anti-nutrients (substances that reduce nutrient absorption and damage the digestive tract/gut) and are difficult to digest. They can lead to chronic inflammation and many of todays modern diseases. Grain-like seeds like quinoa, millet, amaranth, perilla, buckwheat, teff, and hemp are a healthy alternative to grains.

A high unhealthy carb diet (grains, sugar/sweeteners, and starchy foods) damages the gut flora by feeding pathogens and fungus (candida) leading to inflammation and many degenerative diseases, depression, and mental, learning, and behavioral disorders. It disrupts and depletes important neurotransmitters like serotonin, dopamine, endorphins, and GABA that regulate our emotional states and result in anxiety disorders, depression, addiction, alcoholism, attention deficit, hyperactivity, and much more. It also results in carb cravings and leads to overeating and obesity.

Because it's both physically and psychologically addictive, breaking this habit requires strong determination, gradual dietary changes including a higher healthy fat diet (like the ketogenic diet), a high quality probiotic, and gradual detoxification. Adding raw apple cider vinegar to your drinking water helps reduce sugar cravings. Another easy way to eliminate a sweet craving is to have 2 tablespoons of coconut oil or to have some nuts with a few slices of fruit. Low carb diets (like the ketogenic diet) are an effective way to lose weight and get healthy. Refined carbohydrates are not filling: wheat is an appetite stimulant, fructose doesn’t suppress the hunger, and sugar is an addictive substance. Foods that contain these ingredients cause hunger, cravings, and the tendency to overeat. Contrary to popular belief, a diet high in unhealthy carbohydrates, not saturated fats, causes obesity, diabetes, heart disease, and other diseases.


Eat mineral-rich foods: Minerals alkalize the body, are needed for enzyme function, for nutrient transfer across cell membranes, and to provide structural and functional support for the body (regulate and maintain bone, muscle, nerve, and tissue function and growth). The more mineral-rich a food is, the higher it's pH or alkalinity. Currently, soils contain only about 15% of the minerals they had 100 years ago due to synthetic fertilizers, pesticides, and monoculture. 

The most important mineral is magnesium (the "king of minerals") and is vital for life and good health. It relaxes muscles, strengthens bones, controls hundreds of biochemical reactions, calms nerves, aids in deep sleep, keeps the heart healthy and the immune system strong, helps with proper calcium absorption, regulates blood sugar levels, detoxes chemicals, and has many other benefits. The highest food source of magnesium is the superfood raw cacao beans which is also high in antioxidants and seratonin-boosting chemicals. Other good sources are sea vegetables, dark leafy greens, raw nuts like almonds, seeds like pumpkin seeds, okra, and figs. Most people are magnesium deficient due to chronic stress and an acidic diet. The most obvious symptoms are muscle cramps/spasms, abnormal heart rhythm, and chronic anxiety. Since it's difficult to get adequate magnesium from food sources, supplement with at least 600mg/day; ionic, chloride, and orotate forms are best for absorption.

Avoid taking too much calcium or poorly absorbed calcium because it calcifies the arteries leading to kidney stones, arthritis, and higher risk of heart disease. Contrary to popular belief, you do not need dairy products to get sufficient calcium. Many green vegetables and leafy greens, fish like salmon, nuts like almonds, and seeds  provide sufficient calcium. Almonds are actually higher in calcium than dairy. Magnesium and vitamin D help with the proper absorption of calcium. Magnesium and vitamin D deficiencies are very common and responsible for many diseases.

Other vital mineral plant food sources are zinc (from pumpkin seeds, sunflower seeds, chia seeds, spinach, collard greens, avocados), iron (from spinach, green leafy veggies, watermelon), potassium (from bananas, spinach, cauliflowers, tomatoes, kiwi, grapefruit), sulfur (from raw garlic, onion, cruciferous veggies like broccoli, kale, asparagus, organic pastured eggs), selenium (from brazil nuts) and iodine (from sea vegetables like kelp, spirulina and chlorella, and seaweeds/algae/marine phytoplankton). Many people, especially in the West, are deficient in vital iodine. Kelp has the highest amount of iodine of any food on the planet, and one serving offers 4 times the daily minimum requirement (1 tbsp kelp= 2000mcg of iodine). Himalayan salt is another great source (1 gram has 500mcg of iodine).


Eat vitamin-rich foods: Vitamins are used for growth, metabolism, and nerve function. 

Many are fat-soluble (not water-soluble) so they are absorbed better when taken with fats. The most important vitamins are: Vitamin C, a strong antioxidant that boosts the immune system and helps detoxify the body, and Vitamin D, a prohormone that activates hundreds of genes that promote health and greatly reduces our risk of getting chronic diseases. Vitamin D (as well as magnesium) deficiencies are common and responsible for many diseases. Vitamin B12 is another common deficiency.

The highest vitamin C food sources are superfoods like camu camu, goji berries, acerola berries, amla berries, and acai berries. Some good food sources of vitamin C are cruciferous veggies like broccoli and cabbage, berries, and citric fruits like grapefruit, lemons and limes. Lypospheric vitamin C is very highly bioavailable delivering more vitamin C to cells orally than even mega-dose intravenous vitamin C. It can also be made at home. Synthetic vitamin C (ascorbic acid) is made of GM corn so food-sourced vitamin C is best. The best source of Vitamin D is direct sunshine. If you're unable to get some sunshine, the best food sources of Vitamin D are shitake and button mushrooms, fish like mackarel, salmon, sardines, and cod liver, kelp, alfalfa, nettle, hemp and sunflower seeds, or supplement with natural vitamin D3 (not synthetic D2).

Other vitamin plant food sources are vitamin A (from broccoli, kale, spinach, carrots, apricots), vitamin B1/thiamin (from nuts, sunflower seeds, watermelon), vitamin B2/riboflavin (from broccoli, spinach, mushrooms), vitamin B3/niacin (broccoli, leafy greens, tomatoes), vitamin B6 (from walnuts, bananas, watermelon), vitamin B12 (from sea vegetables like spirulina), vitamin B17/laetrile (from apricot seeds and apple seeds), vitamin E (from leafy greens, spinach, nuts, avocados, sunflower seeds), vitamin K (from cruciferous veggies like broccoli and cauliflower, leafy greens like kale and spinach, asparagus, tomatoes, parsley,) and vitamin K2 (from fermented foods).











Per the EWG, buy these 'dirty dozen plus list' of produce organic only because they are the heaviest sprayed with pesticides: apples, celery, tomatoes, kale, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, pears, and cherries. The 'cleanest 15 list', which are the least sprayed (so don't need to be bought organic) are: asparagus, avocados, cabbage, cantaloupe, sweet corn, eggplant, grapefruit, kiwi, mangos, mushrooms, onions, pineapple, sweet peas, sweet potatoes, and watermelon. EWG's annual 'dirty dozen list' can be found here.















The minimum daily nutritional supplementation should include at least a superfood mix (travel packet) and the two vital nutrients that most people are deficient in: magnesium, and vitamin D3 (included in the recommended superfood mix). I've provided affiliate source links throughout this website for recommended high quality products (mostly superfoods from iHerb and detox products from the Global Healing Center).



Tap water and most bottled water is not safe to drink because of toxic chlorine, fluoride, heavy metals like lead and arsenic, trace amounts of pesticides, industrial pollutants, and more contaminants. In the US, you can check what contaminants are in your local water supply by visiting EWG Tap Water Database and entering your zip code.


EWG's water filter buying guide can be found here. The zerowater (or here) brand water filter is high quality, inexpensive, and can be found at any big supermarket or online. 




Take deep breaths often especially when the air is clean and in highly oxygenated places like in nature. Proper oxygenation is key to the very foundation of health because it means having a healthy bloodstream, the vital system that transports oxygen and nutrients to every cell in your body. With each breath, you can stimulate the life processes of each and every cell in your body. It not only controls the oxygenation of the cells, but partially regulates the flow of lymph fluid containing both white blood cells (major players in the immune system) and toxic wastes (thus detoxing the body). The WimHof breathing exercise is excellent for alkalizing and energizing the body and mind thus offering many health benefits (especially in addition to the cold water exposure). Learn more about WimHof here.





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