HEALTHY EATING STYLE

DIVERSIFIED WHOLE FOODS DIET

A VEGAN DIET , is like a VEGETARIAN DIET with no milk products or animal products. This type of diet although good, is not necessarily appropriate, or practical for everyone. A Vegetarian or Vegan Diet can be very restricted, so only the most committed person to health, should undertake such an eatingstyle.

A DIVERSIFIED WHOLE FOODS EATINGSTYLE is the best kind of diet today for nearly everyone. The commitment is definitely to eating lots of vegetables, fruits and whole grains. Secondly, there is great respect and caution applied to the eating of meat and milk products. Animal fats are important in the diet, but it is the quantity and cleanliness that is important. It does not mean that you never eat these foods, but it does mean that you eat them maybe in smaller portions than you were used to. Consult your Nutritionist.

Diversified indicates that many different kinds of foods are eaten. Foods are rotated, so that you are not eating the same foods all the time, in the same patterns. This greatly reduces the chance of the common occurrence of susceptibility to food allergies. By eating various kinds of foods, you will take in many more kinds of minerals and vitamins, for a less chance of experiencing nutritional insufficiency.

Since most foods are grown on mineral deficient, polluted soils, it is recommended to talk with your Nutritionist to determine if you are deficient in any nutrients.

“LET YOUR FOOD BE YOUR MEDICINE,
AND YOUR MEDICINE BE YOUR FOOD”

FIBER
A fiber-rich diet is imperative. Fiber is found in fruits, vegetables, nuts, seeds, legumes and grains. There is no fiber present in dairy foods, meat, fish or processed foods. To prevent cancer and heart disease, it is necessary to eat 30-35 grams of fiber daily. It is also essential for proper elimination of debris from the colon. If you do not eat enough fiber, or have elimination problems, it is recommended to take a fiber drink each day as a bulker for regularity. Eat 6 servings of vegetables daily, 2-3 servings of fruits daily, and 2-3 servings of whole grains daily. When your stools float on the water in the toilet, you have enough fiber in your diet. Consult your Nutritionist for an appropriate fiber supplement.

VEGETABLES & FRUITS
Experiment with vegetables and fruits that you have not had before. Try different combinations of vegetables together. Eat more raw vegetables, a salad every day. Have fresh fruit as a snack or for breakfast. Eat fresh and raw. Fruits are a cleansing food. They are easily digested and exert a cleansing effect on the blood and the digestive tract. Get some vegetarian cookbooks from the library. Reduce your cooking time of fresh vegetables, so that they are firmer, just as they are in those fancy restaurants. Fruits and vegetables are high in fiber. Plenty of them in the diet is necessary, as a bulker for good elimination, and the prevention of heart disease and cancer, etc.

SEEDS, NUTS & GRAINS
Eaten mostly raw and sprouted, but also cooked, these foods contain all the important nutrients essential for human growth, sustenance of health and prevention of disease in the most perfect combination and balance. The "spark of life" is in the germ of the seed. Seeds are high in fat, but the good kind of fat. Eat no more than 6-12 raw nuts, not roasted, or a small handful of seeds, at one time.

A wide variety of grains should be consumed so allergies do not occur. Wheat has been hybridized to the extent that it is high in gluten, causing gluten sensitivity to wheat, spelt, oats, etc. Eat a variety of grains rye, oats, rice, millet, spelt, kamuth, and quinoa (pronounced Keen-wa). Eat some cooked cereals in the wintertime especially. Yeasted bread should be eaten no more than 3-4 times a week. Excess yeast can cause an overgrowth of fungus and yeasts in the body.

FATS
A diet, high in fat will truly cause disease. Obesity is the #1 illness in North America. Everyone is cutting out fat. But most people don't know that the essential fatty acids are critical to life. It's not fat that is bad for you, but the KIND of fat, that is bad. Oils are extracted by high heat or chemicals, such as hydrogen. When these oils are processed like this, the body cannot digest them so they are stored in the tissues and fat cells. Deep fried foods are definitely carcinogenic. Margarines and snack foods are oils that have been hydrogenated. These oils have been sanitized and deodorized so that you can't even tell when they go rancid. Eat butter sparingly, not quite every day.

Eat only COLD-PRESSED oils because they have been extracted by no heat or processing, only by pressing. These oils are beneficial in Omega 3 and 6 essential fatty acids (EFA's) that cleanse the arteries of plaque and cholesterol, as well as accumulated fats that cause obesity, heart disease and cancer.

Buy your cold-pressed oil from the health food store. It should be in a dark, colored bottle and refrigerated after opening. Make your own salad dressings from these oils. Never cook with oil in the pan, add oil to the food, after cooking it in a little water. Cold-pressed olive oil is great. Eat 1-2 Tablespoons daily of fats and oils.

Eat lots of fish as they high in EFA's. Eat fish liver oils, particularly in the winter months, and especially in the diet of the very young and very old. Do some research yourself, on fats and oils.

MEAT, FISH & MILK PRODUCTS
Only a couple times a week is often enough to be eating meat. Poultry or lamb is best. Other forms of red meat is best avoided. Milk is not recommended to drink, with cereal or tea. Eating it scantily, in some recipes is enough. Cheese is the most constipating food on earth. Milk products are not easily digested, forming excess mucus or catarrh that plugs up the digestive and respiratory systems causing allergies. Eat dairy products only sparingly, only if you can tolerate them, and only when you are away form home. Fish should be eaten twice a week, and this does not mean any deep fried fish, or fish packed in oil.

In North America, many diseases are called "excess-protein diseases", due to the excess consumption of animal products since the Depression of the 1930's. Eating too much animal protein causes excess uric acid that cannot be eliminated by the kidneys. It can accumulate in the joints causing arthritis, and many more inflammatory diseases. Meat contains 20 more times phosphorous than calcium which can lead to a calcium deficiency. Meat and eggs are loaded with hormones. They are high in estrogens that can throw the body out of balance, by being deficient in progesterones. If you insist on eating meat, try to find clean meat. Meat that is organically grown, is safest. It is still best to obtain most of your protein from plant sources.

PROTEIN
Almonds, sesame seeds, soybeans, tofu, buckwheat, peanuts, sunflower seeds, potatoes, and all leafy green vegetables contain complete proteins, which are comparable in quality to animal proteins. Other good protein sources are rice and wheat. Basically - all nuts and seeds, and many leafy green vegetables are high in protein. Green superfoods and drinks are extremely high in absorbable protein and iron such as alfalfa grass, barley grass, wheat grass, spirulina, chlorella, etc. (grasses and algaes)

CALCIUM BUILDERS 
Calcium is the most important mineral for the body. There are many sources, other than dairy foods. Calcium rich foods are *all greens, almonds, asparagus, avocados, blackstrap molasses, brewer's yeast, broccoli, brown rice, cabbage, carob, *cheeses (raw), collards, *cow's milk (raw), dandelion greens, *dulse, figs, filberts, goat's milk (raw), *Irish moss, kale, *kelp, mustard greens, oats, parsley, prunes, *sesame seeds, turnip greens, tofu and all froms of soya. Since calcium is extremely depleted in the soil today, it is not abundantly found in any foods today, so it may be recommended to take a daily supplement of the most absorbable form of calcium on the market, as many are only 20-30% absorbable. Consult your Nutritionist. Learn how to make seed-milk drinks that are high in calcium and help you to rest and sleep better. * denotes highest sources.

ESTROGEN FOODS 
The estrogen containing foods are soybeans and soy products of tofu, soy milk, soy cheese and miso.

SPICES
Spices are high in minerals and should be included in your cooking. Spices can be added to help you digest your food. Use celery, parsley, anise, peppermint, spearmint, caraway, coriander, ginger, cayenne pepper, dill, nutmeg, and sage. Experiment with other spices, too. Be careful with hot spices if you have digestive problems as they may irritate.

HEALTH DESTROYERS
CALCIUM ROBBERS
Aggravating foods are sugar, coffee, black tea, table salt and alcohol. These substances are actually drug-like substances that stimulate and stress the body, encouraging food addictions. They are health destroyers! They are particularly oppressive on the stomach, pancreas, liver, kidneys and nerves.

Sugar is the #1 food addiction in North America. Sugar is a disgusting robber of calcium and magnesium, the most important minerals in the body. Honey, maple syrup and stevia are more appropriate. Replace your salt shakers with sea salt and use less than usual. There are salt substitutes in the health food stores that are spices. Excess salt thickens the blood. Excess fat and animal products in the diet can also destroy health, so must be eaten in moderation.

Coffee and black tea make the stomach too acidic. They deplete the nervous system of nutrition. Try a grain substitute coffee, and drink more herbal teas instead. Carbonated beverages, such as soda pop are also health destroyers. The phosphates in these drinks rob calcium from the tissues, and the carbonation puts gas into the digestive system.

All of these aggravating, non-foods remove and deplete precious minerals and vitamins from the body, creating deficiencies and illness. Cigarette smoking creates excess mucus in the lungs, and gases in the stomach that settle in the intestines causing gaseous constipation. Its toxic chemicals are highly addictive, as they rob your nutrition.

Processed foods are often very low in nutrients. They lack fiber, and are high in additives and chemicals. These foods congest the body and take the place of foods in your diet that should be high in nutrition. Whole, natural foods that are not processed are certainly best.

Simply, if you don't bring these Health Destroyer non-foods home, you can't eat them. Eat them only when you are away from home, when you want to have a bad treat.

BEVERAGES
It is imperative to flush the body with 6-8 glasses of good quality liquids daily. This does not mean coffee, black tea, soda pop, alcohol or tap water. Drinking purified water is imperative. You can add fresh, squeezed lemon or lime to your water, or a little fruit juice for flavored water. When drinking fruit juice, water it down at least 50% with purified water. Add purified water to herbal teas, and add to powdered protein and green drinks. Buy a juicer. Try to drink a glass of fresh vegetable juice daily. Drink your fluids between meals to flush the toxins out of the body, and to keep the electricity flowing in the body. It is best not to drink with meals, but you can sip on a liquid though. Try to drink at least 3 glasses of quality liquid before lunch time.

FOOD COMBINING
Specific groups of foods digest better together than others. Carbohydrates (starches) and proteins do not digest well. The body has difficulty sending in those two different sets of enzymes. Instead of wondering which vegetables you are going to have with your meat for dinner, shift your focus. Ask yourself, "What are we going to have with the vegetables tonight, starch or protein?" The old way of eating meat and potatoes, do not digest well together.

The second food combining guideline is that fruits must be consumed by themselves. Fruits digest quickly, so when they are eaten with starches or proteins, they will rot and ferment in the stomach and intestines. Eat fruits for breakfast or in between meals as a snack.

You probably will not be disciplined to food combine all the time, but you will notice that you do feel better when eating this way. 

 SUPERFOODS
Superfoods are foods that are high in nutrition. They are truly "wonder foods". Include some of them in your diet. Wheat germ, lecithin , kelp, ginseng, garlic, royal jelly, honey, bee and flower pollen are excellent. Fresh vegetable juices are important as well as green drinks from grasses such as barley, alfalfa, and wheatgrass. Algae (spirulina & chlorella) is a complete, digestible form of protein, high in beta-carotene and trace minerals. Protein drinks made from rice and soya are especially good, too.

MEDICINAL HERBS
Many herbs contain powerful ingredients that if used correctly, can help heal the body. They can often be just as effective as some drugs, but without the side-effects. However, they are not meant to re-place drugs, so consult your physician. Herbs contain many vitamins and are especially high in minerals. They come in the form of teas, capsules, tinctures, extracts, essential oils, vinegars, and syrups. Herbs can be taken orally; and transdermally by poultices, ointments, salves, and baths. They can also be breathed as inhalants. Herbs are God's gift from the earth to us for healing.

FOOD SENSITIVITIES 
We all know someone who has experienced an allergenic reaction to a food or a food additive. Some of us have suffered such reactions ourselves. Foods such as peanuts, shellfish or strawberries, and additives such as tartrazine (yellow dye #5) or sulfites may cause severe asthma, swelling, skin rashes, gastointestinal problems, or other symptoms in susceptible individuals. Thes types of immediate allergic reactions are quite obvious and are easy to recognize.

Less obvious, and more controversial, are the hidden or "masked" allergies. These types of allergies are more difficult to identify, both because they are often delayed (sometimes for as long as several days after ingestion of an offending food) and because they do not occur every time the food is eaten.

The most common food allergens are sugar, milk, cheese, yogurt, oranges & orange juice, wheat & gluten, corn, eggs, food additives, food dyes, MSG, aspartame, peanuts, coffee, chocolate, and tap water.

When foods are eaten that are allergens, the body makes excess mucus to protect itself from the irritation which plugs up the body. Continual exposure to allergenic foods depletes the power of the immune system.

Doctors today are taking a serious look at masked food allergy as being a cause of many common ill-health symptoms. Consult your Physician or Nutritionist to help you determine any food sensitivities. It is imperative for good health to know what your food sensitivites are.

TEACH YOUR CHILDREN THESE HEALTH PRINCIPLES, THAT WILL SUSTAIN THEIR LIVES FOR A HEALTHY FUTURE.

DIET RECORD


Name____________________________________ Date__________

Each day write down all the foods & beverages, including water you have consumed for 14 days. Submit this to your nutritionist for a diet evaluation. You are not being judged on your diet, so try to be honest with yourself, as this record can really help you.

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DAY # 1
BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS

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DAY # 2
BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS

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DAY # 3
BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS

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DAY # 4
BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS

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DAY # 5
BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS

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DAY # 6
BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS

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DAY # 7
BREAKFAST SNACKS LUNCH SNACKS DINNER SNACKS

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COMMENTS BY NUTRITIONIST

 

 

DIET & NUTRITION