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The 3 Cardinal Rules of Nutrition

We all want to eat right, but don’t always know how to do that. There are 3 cardinal rules of nutrition, however, and if you follow them, you’ll feel healthier and more energized throughout the day. Dr. Peter Osborne and Olivia Bell Buehl, authors of NO GRAIN, NO PAIN, share the basics of nutrition.

There are some fundamental rules of nutrition to always keep in mind:

Rule #1: You can’t get (and stay) healthy without eating healthy food, which does not include processed, genetically modified, packaged food, what I call “frood.” Your body simply is not adapted to handle it.

Rule #2: Eat nothing to which you’re allergic, sensitive, or intolerant.

Rule #3: If you feel pain or discomfort after eating a certain food, stop eating it!

Eating properly protects your gut and keeps it functioning well. In addition, we’re equipped with senses that protect it—and us. Always:

  • Smell food first and then taste. Both stimulate the release of saliva and gastric acids, which aid in digestion.
  • Chew thoroughly. The more you break down the pieces of food, the less stress you put on your digestive organs.
  • Eat mindfully and without distraction or stressful situations, which activate your autonomic nervous system, shunting blood away from the GI tract and making it harder to process and digest food.
  • Just as you need to rest after exercising, you need to take a break from eating by allowing time between meals, as well as periodically and intermittently fasting.

If you break rules, there are consequences; in this case, consequences for your health. We’re all human, so we do break them sometimes, but getting better requires an understanding that eating is a form of warfare: It’s us versus the food we’re eating!


Here are 10 ways to ramp up nutrition, even if you don’t have time to cook.


Excerpted from No Grain, No Pain by Dr. Peter Osborne with Olivia Bell Buehl. Copyright © 2016 by Dr. Peter Osborne. Used by permission of the publisher. All rights reserved.

Photo by Dan Gold on Unsplash.


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