Nutrition and Wellness

Free Nutrition Plan

Happy Fruit Grass
Balance Nutrition With Our Free Nutrition Plan

Eating an apple a day keeps the doctor away, literally! Your nutrition is very important for your mind and body, so here is a free nutrition plan to keep a balance nutrition and to keep you healthy and happy. As long as you follow this eating plan you should see results in your mood immediately. (Image by libraryman via Flickr)



Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source



  • Fruits
  • Veggies
  • White rice***
  • Honey**
  • Potatoes, sweet potatoes, pumpkins, squashes and yams
  • Coconut oil
  • Olive oil (cold, not cooked, unless very low heat)
  • Butter, ghee and kefir
  • Dairy
  • Cod Liver Oil
Fruits & Veggies
  • All fruits, veggies and tubers

*Chicken meat has a high Omega 6 ratio, especially dark meat and skin, which is why it is a secondary food.

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple.

SECONDARY FOODS (choose only one of the following, per day)


  • Chicken*
  • Beans/Lentils
  • Macadamia nut oil
  • Nuts & seeds
  • Avocados
  • Cottage cheese
  • Dried fruits

1-Day per Week Foods – THE CHEAT DAY

AVOID (unless it’s your cheat day)

  • Anything you want! Bread, cake, etc. Reward yourself for staying true to your goals – unless of course you don’t like it or it upsets your stomach. The goal is that this day becomes healthier and healthier as you become healthier.
  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Cereal grains
  • Candy and processed sugar, even the “healthy” sweeteners
  • Wheat, oats, barley and natural grains
  • Foods that make you bloated
  • Diet or regular sodas (this is a HEALTH program)
  • Alcohol – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices immensely especially if you already have poor digestion

…More at Holistic Nutrition Program | HallfordHealth

Yes, an eating plan like this can be difficult, but stick to it. I know you can do it! We’ve help boost your attitude so now it’s time to start eating healthier so you can live a long happy life.

Nutrition For Life

MyPlate Logo

Choose my plate is a great way to know the correct amount of certain foods you are supposed to eat on a daily basis for each meal. This is a healthy way to better yourself physically through the foods that you eat. Eating healthy has a lot of good benefits such as achieving a balance nutrition because you are feeling better with the foods that you are eating. (Image by via Flickr)

You are beginning a good habit that you should have in your life forever and nutrition for a better life is the way to go. Hopefully this video has taught you a thing or two about eating right and eating healthy.

Holistic Nutrition Is Balanced Nutrition

Let’s learn about holistic nutrition today! Holistic nutrition is nutrition for our bodies that gives us energy. Holistic nutrition I would say is the best nutrition because it is natural and is said to be able to cure any ailments by eating certain foods. Holistic nutrition consists of locally grown foods that are free from chemicals and can give you energy. Being balanced promotes holistic nutrition in your life.

Nutrition for the Elderly

balanced nutrition

A common concern when it comes to the elderly is if they are eating properly since they already have many other problems that they have to focus on. This means eating is usually pushed to the side or it is just a difficult task. Nutrition for elderly is vital, we need them around as long as possible to live a long beautiful life and to continue to shed their wise knowledge upon us. Here are a few things to help out their nutrition regime and get them back on track with a balance nutrition. (Left: Image by Steven R. Hazlett via Flickr; Right: Image by syphlix via Flickr)

Nearly four million seniors are malnourished in the United States, according to The American Academy of Family Physicians. As most of us have an elderly loved one in our lives, these statistics are a reminder that we must understand the issues associated with eating well and how we can help.

First things First
When taking stock of your loved one’s health, pantries and refrigerators are a good place to start. If they are bare or contain old food, this could be a clue about the way they are eating.

An unusual amount of weight loss or weight gain can also be a sign of malnourishment. Check the fit of their clothing; you may find it’s excessively loose or tight. Other signs include unnatural-looking and excessive bruises and wounds that take a long time heal, which can point to a lack of proper food consumption.Some Days

How to Help
Education and encouragement can make a difference for seniors who may be struggling. If appetites are low, it is important that meals are packed with essential vitamins and nutrients. Consider incorporating these five essential nutrients and vitamins when planning meals.

Folic Acid
Folic acid helps to decrease the buildup of high blood levels of homocysteine, which can put seniors at risk for heart disease and other chronic illnesses. It is also needed for proper red blood cell production. Foods high in folic acid include: spinach, asparagus, lentils and many fortified breakfast cereals.

B12 helps our bodies synthesize protein and aids in mental function. Many older adults can no longer absorb enough, so increasing B12 rich foods and adding a vitamin supplement should be considered. Recommended foods are: turkey, chicken, beef, eggs, milk, baked salmon, clams, mussels and crab.

Vitamin C
The body’s need for vitamin C increases with age. Seniors should incorporate at least five servings of fruits and vegetables a day. Strawberries, oranges, grapefruit, tomatoes, broccoli, red bell pepper and potatoes are all rich in vitamin C.

Vitamin D
As we age, vitamin D can’t synthesize in the skin as quickly, but fortunately levels can be boosted by eating foods with quantities like oatmeal, fortified cereal, egg yolk, canned pink salmon, sardines or mackerel, cow’s milk or soy milk and orange juice fortified with vitamin D.

Essential Fatty Acids
Fatty acids play a central role in reducing inflammation in the body. The best source is fish, which should be consumed at least two times a week. Flax seeds are also rich in essential fatty acids and can be sprinkled on to a number of dishes, including salads, cereals and smoothies.

Last but not least, seniors need to stay hydrated and should have nine 8-ounce glasses of fluid a day. Water is best.

…More at Seniors and Nutrition: Ways to Identify and Combat Malnourishment – Huffington Post

So take your parents, grandparents, great grandparents out to eat for lunch so that you can kick their health back into gear and have them around for years to come.