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Diet, Fitness & Nutrition: The Secrets to Living Longer

By Mark Wine Healthy Lifestyles Contributor

In a world of stress, panic, cultural disdain and artificial everything our bodies and minds are being eaten alive.

We carry phones around with us 24/7 that send radio-active waves constantly; we use cellular streaming that is basically a microwave; we have so much demand for food that food could be labeled toxic; our governments allow lobbyists and billionaires to control and dictate how things are run; and worst of all, our media has turned in to a propaganda nightmare that creates panic.

Where does this leave us? As more and more citizens become enlightened to good health practices and the political evils in the world smarter choices are being made.

For this blog I am not here to dive in to the politics of the world but rather the health side of nutrition by providing simple tips to protect yourself by reducing inflammation within your body.

The water you drink

There are many dangers with Fluoride ingestions, which have been linked to numerous adverse side effects. One of the most dangerous side effects is how it calcifies the pineal gland (third eye) of the brain. This creates a side effect that allows your mind to remain one-dimensional and therefore be easily manipulated and controlled.

Begin by removing tap water from your daily intake of water. Challenges will be brushing your teeth, boiling pasta and other daily tasks. A solution to consider is putting a filtration system on your kitchen faucet to filter water while in use for daily-life. However, it is necessary to avoid drinking non-filtered water as your daily water intake. I suggest investing in a high-quality filtration system, your mind will thank you!

The fat you eat

Not all fat is created equal and there are two kinds of fat that you must intake as part of your daily requirement. Omega-3 fat and Omega-6 fat are ingested daily in what we eat. In a western diet Omega-6 fat is more often eaten and thus creates a massive imbalance between the two. Omega-3 fats are harder to attain but are the fat that fight cancer, reduce inflammation and decrease the likelihood to be overweight.

Omega-3 fat examples: salmon, tuna, mackerel, herrel, walnuts, flaxseed oil and leafy greens

Omega-6 fat examples: eggs, milk, processed grains, corn oil, soy oil, canola oil and fried foods

Dairy that is pasteurized, organic and grass fed can shift back to Omega-3 and not Omega-6

A significant imbalance between the two fat types has been reported as a cause of cancerous tumors, diabetes, stroke, heart disease and more. Therefore, it is crucial that we increase our Omega-3 fats while restricting the amount of Omega-6 fats.

Healthy fats mean healthy cells; after all, fats oxidize thus producing free radicals that damage cellular walls and DNA.

A healthy dose of insoluble fiber

Fiber is a vital part of a healthy diet. Soluble fiber is not what you want either, which is often added in to foods. Insoluble fiber is found in “real food” and it does not dissolve in water. Choose a diet that is rich in things like brown rice, fruits, beans, veggies and whole grains. This will help you become more regular and therefore allow for dangerous carcinogens (which cause cancer) to be removed in stool.


There are strong links to self-healing through meditation for centuries. Ancient cultures have sworn by it and even modern-day natural health practitioners swear by it. One of the major benefits is a reduction in inflammation by shutting down the mind and relaxing the body.

Easier said than done with all the technology we have today; here are a few tips:

1. Do it inside of a completely dark room

2. Have periods of time with no electronics surrounding you

3. Try for 30-minutes per day

4. Meditation is best alone and not in large groups

5. Do not be afraid to fall asleep

6. Do not check your “phone” instead set a timer and do not check the clock

7. Be patient, with anything you will get better with practice

8. Get comfortable sitting in an upright position

Although meditation is challenging there are many different forms.

Finding a place, position and style that works for you is important because it allows you to relax and “reset” the body and mind.


It takes time to make something a lifestyle so be patient and be disciplined.

Here is a list of 10 general rules that will help you get on your way.

1. Avoid high heat cooking… low heat is best or no heat because high heat kills nutrients while oxidizing fat

2. Choose organic, grass-fed, pasture raised

3. Eat a lot of dark leafy greens

4. Omega-3 fats are the best to eat

5. Avoid high amounts of Omega-6 fats

6. Meditate daily

7. Avoid checking your phone frequently

8. Do not eat processed foods and sugar

9. High fiber diets are best

10. Choose purified water to drink

By Mark Wine Fitness Columnist Polo Lifestyles 2020 •


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