Kris Carr is a well known, funny and committed personality for a healthy, lively and happy diet. His story allows us to understand why: on Valentine’s Day in 2003, Kris is diagnosed with stage 4 cancer , very rare and incurable. This shock transformed her and led her to take charge of her life.
It is in the diet that she found the most incredible playground to change her body, her health and her life . She made a film about her story (Crazy Sexy Cancer) and wrote several books, all best sellers, where she guides us towards a vegetable diet, fresh and nutritionally dense and complete.
In short, this funny, pseudo, insolent and militant girl is an example to follow, whose charismatic speeches and wise advice will convince you .
Here are, summarized for you, the 20 best tips from Kris Carr for your diet and well being. Taken from his « Crazy Sexy Manifesto » you can find here: www.kriscarr.com (in English). Personally, I totally agree with her, and I can assure you that adopting these tips, has also transformed my life.
1. BACK TO THE NATURE
Choose the foods that are least chemically treated (ideally, from organic farming). There are now over 80,000 chemicals in our environment, by eating them and introducing them into our body, we weaken our immune system. And find a link with nature, a small vegetable garden or even some aromatic plants at home are a good start. Recreate this lost link with the earth!
2. CHOOSE AN ANTI-INFLAMMATORY DIET
Go for an anti-inflammatory diet. Learn more about the impact of inflammatory foods on our health (gluten, dairy, sugar, coffee, soft drinks, alcohol and processed foods, wholesale, refined products). Also, learn about pH , acid-base balance and say goodbye to the classic French diet to promote basic and alkaline vegetables, germs, natural juices, enzymes, vitamins, minerals, antioxidants, Oxygen and a lot of peace 🙂
3. MAKE JUICES, NOT WAR!
A natural juice, nutritionally dense, is the best way to ensure an explosion of energy for the whole day . By adding foods containing good fats (such as avocados or almond butter) you will keep it even longer! Try to replace your traditional cup of caoua with a juice, your adrenal glands will thank you (they are in charge of regulating the hormones to help your body react to stress). The recipe for her morning healthy juice, easy and delicious, is here .
4. DRINK FULL (FULL!) OF WATER
You can even squeeze a little fresh lemon into your glass of water to alkalize your body (reduce acidity) and start the day well.
5. REDUCE YOUR CONSUMPTION OF ANIMAL PRODUCTS
Particularly dairy products and evolve towards a diet based on plants . The more we consume animal products, the more chronic diseases soar. Try to reduce the amount of animal flesh you consume to 2/3 times a week.
6. DROP THE REFINED SUGARS
If it is done in a laboratory, only a laboratory can digest it! If it lasts longer than yours, do not eat it either. White sugar is a fuel for cancer, it increases your blood sugar, weakens your immune system, draws on your mineral reserve, is considered a highly addictive drug and floods your body with an excess of insulin and IGF1 , Which stimulates the growth of cancer cells. Discover the principle of « glycemic index » and choose foods with low glycemic index , as often as possible.
7. MOVE YOUR BODY!
Our lymphatic system is responsible for detoxifying our organs, draining excess, circulating nutrients and white blood cells in our bodies. Unlike the blood network that includes a pump (the heart), the lymphatic system depends on your movements to function . Walking, yoga, sport is your pump. So move this body for at least 35 minutes, 4 to 5 times a week. A brisk walk is enough, do not put pressure!
8. WE ARE WHAT WE EAT AND … WHAT WE DO NOT EVACUATE!
If necessary, give your colon a spring cleaning (hydrotherapy). And yes: pour a stream of alkalinity into your body and chase acid toxins. Our bodies have been designed to assimilate and eliminate. Just as we regularly introduce good things into our body, we also regularly need to get out the bad ones . Our grandmothers used to prescribe enemas to help us get rid of blockages, headaches and toxins. When laxatives appeared on the market, we abandoned this holistic and healthy approach to chemicals and synthetics. Do not be shy ; After all it is only a small pipe and a little filtered water;)
9. USE NATURAL PRODUCTS ON YOUR SKIN
Our skin is our biggest organ, and most of the things we put on end up being absorbed by our bodies. When toxins and chemicals accumulate, your skin shows it to you. All this greatly accelerates the aging process while deteriorating our immune system.
10. CREATE AN ANTI-INFLAMMATORY LIFESTYLE.
Glowing health comes not only from what you eat, it is also about managing what is devouring you. The inflammation created stress. And stress creates acidity. You realize it’s a vicious circle.
Find and engage in activities that help you relax. Some ideas: meditation, breathing and relaxation techniques, a notebook of gratitude (where you notice what you are grateful for in your life), dancing, praying, spending time in Nature, spending time with your friends, Etc.
11. DODO, DODO, DODO
Optimum sleep times are: from 11pm to 7am. Without proper sleep, our body can not completely detoxify, heal or repair itself.
Your stomach has no teeth. So give him a hand . And stop eating too late so that when you sleep, your body can fully concentrate in repair and our not in digestion.
13. SET LIMITS
So that you always have emotional and physical time to take care of you . It’s not selfishness, it’s self-preservation.
14. ALWAYS FIND TIME TO ENJOY YOURSELF
Laugh, walk, enjoy our friends, love. Laugh, giggle, stupidly or nervously, it’s great for your immune system.
15. DO NOT BE PERFECT
Perfection is boring! Being consistent with its values or principles does not mean being rigid. Imagine yourself traveling in a beautiful, invigorating and healthy way of life. It’s normal to take a few detours from time to time, to see different landscapes or eat chocolate. 🙂
16. GET INFORMED!
It is high time to change our perception of the disease. Drop the paradigm of traditional medicine that seeks only to treat the symptoms . The reality is quite different: our body is made up of interconnected systems. If an imbalance occurs in one system, it will have cascade effects in all other systems, leading to the occurrence of the (famous) disease. Understanding and treating the whole, interconnection, rather than tackling a symptom, which represents only the tip of the iceberg.
17. DO REGULAR HOUSEWORK IN YOUR LIFE
Whether your wardrobe, your home or your colon, get rid of the mess and toxins! Mental and physical disorder prevents us from being receptive to the calm and peace that we deserve.
18. KNOW HOW TO DO BUSINESS!
If you are going to switch to a vegetal diet, fresh and organic, you are going to have to think smart and economical when shopping. Tip: buy bulk and keep your food in glass jars.
19. CREATE YOUR TEAM
To support you and help you, throughout your life. Your team can include a chiropractor, an acupuncturist, a yoga teacher and / or a masseur therapist. You are the captain of this team, you deserve the best and they will be there to help you through the surprises of life.
20. TAKE ALL THESE TIPS ON THE ROAD
If your work life requires you a lot of travel or routine changes, following these tips to stay healthy can be complicated. Anticipate and trust, you will get there!
33 Simple Diet and Fitness Tips
Diet and workout tips that work
Say hello to H20
Find the best fitness friend
Stock up on these
Relieve those achy muscles
Curb your sweet tooth
Buy comfy sneaks
Pick your perfect tunes
When to weigh
Police your portions
Combat cocktail hour
Eat this, run that
Turn your cheat day around
Run with this
Be a weekend warrior
Fun up your food
Up your exercise
Have a fruity ice cream sundae
Swap out your shoes
Snag the right support
Relieve those side stitches
Shake your way slim
Fuel for fitness
Say goodbye to peer pressure
Savor your carbs
Ditch your working lunch
Slim up your snack
Find healthy fast food
Be a mighty maintainer
Up your fiber intake
Work out in the morning
Have a hearty breakfast
Nutrition for kids: 5 tips
Nutrition for kids: 5 tips
1) Stick to concrete ideas
Avoid abstract concepts. Children only start to understand abstract concepts once they reach about 11 or 12 years old. For example some concrete ideas are:
- Eat lots of different foods every day
- Eat fruit and vegetables of all colours of the rainbow every day
- Talking about whole food items
- Classifying foods by where they come from
- “Sometimes” and “everyday” foods
- Note: the classification of foods into everyday or sometimes is an abstract concept, but how often foods are recommended to be eaten is a concrete idea.
Some abstract concepts are:
- Vitamins and minerals
- Other nutrients that can’t be seen (e.g. protein, calcium, saturated fat)
- Classification of foods by nutrients
- Recommended serve size; daily recommended serves
- Chronic disease risk
- Processes by which food affects health
2) Avoid complicated phrases
Kids can often recite facts and phrases without really understanding them. For example, younger children probably don’t understand what ‘variety’ means and many kids might only know the word ‘diet’ to be a special way of eating (for example to lose weight or for diabetes) rather than a person’s everyday food consumption. Other terms kids might not understand are healthy weight, low fat or low sugar. When talking with your child, keep checking in with them and ask them to explain back to you what they know – that way you’ll get an idea for how much they’ve grasped.
3) Use props!
When referring to a particular food, use the real food item or a picture of the food so your child knows what you’re talking about. Chat about the food you’re preparing and eating for dinner. Ask them how the food grows or where you can find it; discuss seasonal produce and the kinds of environments foods need to grow.
4) Be meaningful
Kids live in the present, so focus on the immediate benefits rather than long term ones. Being strong, growing well and having enough energy to climb the monkey bars are important concepts to kids. They’re less concerned about their longterm disease risk or heart health!
5) Be a role model
Research shows what you eat and do influences children’s habits more than what you say. Studies also show that an authoritative parenting style is also associated with positive dietary results in children. Authoritative parenting doesn’t necessarily need to be overly restrictive nor lax, but it sets some boundaries around the consumption of “sometimes” foods. Families that eat meals together are also associated with children who eat more fruit and vegetables.
Diet During Pregnancy
Dieting During Your Pregnancy
What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals.
Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on.
The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. Healthy eating during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.
Typically, you will need to consume an extra 300 calories a day.
It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.
Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.
In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Breads and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of breads/grains daily.
Protein: Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
The U.S. RDA recommends about 27 mg per day. Lean beef, chicken, lamb, liver, turkey, and veal are good options. Fish and some other seafood can be a good nutritional choice for pregnancy, within guidelines. Fish that contain high levels of mercury should be avoided. (Read more about Fish and Mercury Levels). You should consume at least 3 servings of proteindaily.
Dairy Products: At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).
Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings. Some calcium is also found in green vegetables, seafood, beans and dried peas. You should consume at least 4 servings of dairy productsdaily.
A Complement to Nutrition
Prenatal Vitamins: Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gaps—just in case you unintentionally do not get enough key nutrients. Prenatal vitamins should be taken up to three months before conception, if possible.
Consult your healthcare provider about which supplement is best for you.
REMEMBER – a prenatal vitamin, or any other supplement can only complement a healthy diet during pregnancy.
Sample Daily Menu
The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met.
Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk
Snack: 1 cup yogurt, grapes
Lunch: Turkey (if deli meat, do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk
Snack: Raw veggies and low-calorie dip
Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk
Snack: fresh fruit or low-fat frozen yogurt