How to Move to a Natural Foods Diet

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How to Move to a Natural Foods Diet JoAnn Guest Mar 17, 2004 12:02 PST

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Twelve Steps to Healthy Eating

 

 

How to Move to a Natural Foods Diet

Introduction

 

In this chapter I will briefly discuss what is sometimes called a

" natural foods diet. " This chapter is not intended as a substitute for

nutrition counselling from a Holistic Medicine practitioner. A

practitioner such as a very experienced Ayurvedic Medical Doctor or

Oriental Medical Doctor would be able to devise a diet that very closely

matches your health and nutritional needs. I will simply attempt to

provide general guidelines that can help you get started. I will also

include a list of books and other resources that can provide more

detailed information.

 

A growing number of people are benefiting from a natural foods diet.

These people along with countless scientists and nutritionists and

Holistic Medicine practitioners know that a natural foods diet is a very

important part of holistic healing. Such a nutrition plan can help cure

acute and chronic illnesses and play an enormous part in preventing

future illnesses. I encourage you to become part of the countless

millions of others who are gradually incorporating holistic healing

fundamentals into their lifestyle to reap immediate and future health

benefits.

 

In order to prevent or heal health problems and build a foundation for

the development of vibrant health, you should consider incorporating

some of the ideas in this article. The goal is not to develop a strict

or " perfect " diet, but to develop a relaxed and varied, yet healthy

diet. It is very important that you not take the holistic healing

information on this page any other pages as a way to feel guilty about

your past decisions or what you cannot do at the current time. Just make

gradual changes as you are ready, relax, and accept whatever you can do

at the moment. Stress reduction techniques and Inner Healing Techniques

such as meditation can help you make changes more easily.

 

Some people are under the impression that healing from a serious illness

or even preventing future illness possibilities simply involves

switching from a Standard American Diet (S.A.D.) to a " natural foods

diet. " While, it is true that a change to such a diet can be very

beneficial, it is often a mistake to get too caught up in nutritional

changes (or taking supplements or herbs). Some of the other techniques

discussed in the Fundamental of Holistic Healing section are as

beneficial as dietetic adjustments and, in some cases, more beneficial.

 

 

---The

Ideal Natural Foods Diet

 

The Ideal Natural Foods Diet is one where you (the reader) uses your own

knowledge and intuition to decide what your body needs. I sincerely hope

that you do not use the ideas below as rigid rules, but instead, use

them as suggested guidelines as you develop your own personal inner

feeling as to what food your body needs.

 

As your nutrition plan gradually improves, please practice deciding for

yourself what food your body needs rather than relying on what I say or

what a well-known author says. So, have fun and don't get too rigid

using someone's dietary rules. In the long run, this usually provides

the best nutrition for your body. Any regular practice that helps you

get in touch with your own inner feelings and process can help develop

the ability to know what foods your body needs. Practices such as

meditation, yoga, tai chi/ qigong, etc. are practices that can be

helpful in this regard and may someday be something you would like to

experiment with by taking a class.

 

 

-------------------------------Regular,

Gradual Improvement without Obsessing

 

It is much easier for most people to change their diet over time at a

comfortable pace. It is also important to not obsess constantly about

improving your diet and to not beat yourself up if you don't have a

" perfect " diet. Making dietetic changes too quickly may make you uptight

and cause you to feel deprived. On the other hand, making no dietetic

changes from a S.A.D. over time can slow you healing progress.

 

The following is a list of some of the problems that could occur if a

person is too restrictive with their diet:

 

Causes feelings of deprivation and emotional stress which can actaully

make some health problems worse.

 

Tends to take focus away from other activities that can be extremely

important in the complete healing process such as enjoyment and

nurturing activities, fun, stress relief, and inner healing &

transformation techniques.

 

 

Makes it easier to fall into the trap that a temporary reduction of

symptoms through a restrictive diet is the equivalent to being on the

road to complete healing.

 

The goal should be gradual progress.

 

 

---How

to Move to a Natural Foods Diet

 

There is an enormous amount of useful information in this article. But

please do not be intimidated into thinking that everything has to be

changed at once.

 

An excellent way to start the process is the perform the following

steps:

Locate Natural Foods / Health Foods stores in your area.

 

Purchase Natural Foods cookbooks and begin experimenting. (See Holistic

Healing Web Page/Amazon.Com bookstore.

 

Purchase other books on Natural Foods Diet and Chinese/Ayurvedic

Nutrition. (See Holistic Healing Web Page/Amazon.Com bookstore

 

Ask at local Natural Foods stores about cooking classes.

 

If you have difficulty making changes over time, don't worry about it.

Try commiting experimenting with one of the Inner Healing &

Transformation techniques discussed on this web page. These techniques

(especially the body-oriented and inner peace-oriented techniques) can

be enormously helpful in reducing cravings and/or addressing eating

disorders over time.

-----------------------------Techniques

& Resources

 

--------------------------------Natural

Foods Diet

 

What follows is a description of a natural foods diet that you can make

progress towards. Please go at your own pace.

 

Common Ingredients

 

Vegetables (Lightly Cooked and Salads)

organic Whole grains

Fish, Fowl, and other meat

Legumes (beans)

Sea Vegetables

Fruits

Nuts

Seeds

Dairy & Eggs (Small amounts of Organic or none)

Herbal teas and coffee substitutes

Juices

 

Herbs, spices, sea salt, tamari, unrefined seasame oil/sesame oil

(excellent source for essential fatty acids), virgin olive oil, natural

sweeteners (maple syrup, rice syrup, barley malt, stevia, etc.)

 

Spring water for cooking and drinking

 

The bulk of the diet consists of a wide variety of foods within the

follow main categories:

 

organic vegetables

organic whole grains

fish, fowl, or other organic/free range meat

legumes

sea vegetables

freshly made organic juices, herbal teas, and coffee substitutes

--------------------------------Helpful

Tips

 

While it can be counterproductive to create " dietary rules, " here are

some general tips that many people have found helpful.

-------------------------------Shopping

For Foods

 

If possible, do most of your food shopping at a natural foods store.

 

In some cities, there are large natural food grocery stores that are

not unlike modern supermarkets in that they have an enormous selection

of products. There are smaller health food stores that can also provide

many of the food products needed for a healthier diet. There are some

health food stores that sell little more than food supplements and may

not be useful for you in putting together a healthy diet.

 

In order to find a natural foods grocery store:

Look in the phone book under " Health Food Stores. "

 

 

Company resources for Healthy Foods & Organic Foods web page is a good

place to look for links to health food stores, co-ops, and other

resources.

 

Ask local holistic healthcare practitioners (e.g., acupuncturists,

chiropractors, herbalists).

 

Ask friends who eat a healthy diet.

 

Contact people in nearby cities where there might be a natural foods

grocery store that you could visit on ocassion to stock up.

 

Contact a major health food store chain for information on stores in

your area.

 

If you cannot find any natural food stores in your area, there are a

number of other options:

 

Shop at a large local supermarket. Many supermarkets have a small

" natural foods " section. In addition, one can purchase whole grains,

meats, vegetables, fruits, legumes, etc. Just try to avoid most of the

highly processed foods that often make up the bulk of what is sold at

some supermarkets.

 

Get fresh organic vegetables, fruits, and whatever else is possible at

local farmers' markets or farmstands. It may take some effort to locate

these places, but it can be worth it. Try to get certified organic

produce where possible (Buying organic is especially important for soy

products, corn, tomatoes and potatoes).

 

 

Many staple foods can be ordered through the mail. See the Resources

section at the end of this article for mailorder sources of natural

foods.

 

I do want to stress, however, that just because you shop at a natural

food store does not mean that everything there is healthy.

 

Some health food stores sell some products that can actually be quite

detrimental to your health (e.g., aspartame (NutraSweet), neotame,

acesulfame-k (Sweet-n-Safe, Sunette), sucralose (Splenda) and other

toxic artificial sweeteners, MSG, etc.).

 

Reading labels is a good habit to have wherever you shop.

---

Variety

 

Try to eat a variety of foods within each main category listed above,

especially vegetables. In addition, try to get a wide variety of cooked

green, leafy vegetables such as collard greens, beet greens, mustard

greens, etc.

 

An enormous variety of very tastey meals can be made with a little bit

of practice and some good cookbooks. Please see the Holistic Healing Web

Page/Amazon.Com bookstore for some cookbook titles.

--------------------------------Balance

of Foods

 

There are many conflicting opinions on what the best balance of foods

are for people. Most people now agree that a diet that is balanced for

one person may be intolerable for another. Some people have enormous

success with a traditional natural foods diet as presented by authors

such as Dr. Dean Ornish or Annamarie Colbin, while others have more

success with a different way of balancing one's diet such as that

prescribed by Dr. Barry Sears in his book, " Enter The Zone. " (Note: I

believe that there is too much artificial, junk food allowed in the Zone

Diet and that staying on it for *years* may not be healthy, but the

ideas about macronutrient balance may be very helpful to many people.)

 

What works for you may take a little bit of experimenting. I suggest

that you look eat each of the ideas for balancing types of foods and

find out what works best for you through experimen- tation. But keep in

mind the following two very important points:

 

Whatever balance of foods you choose, you can still have the majority of

your diet made up of natural, healthy foods; and

 

Your food needs will likely change over time. For example, for several

years you may start out eating a small percentage of whole grains and

more meat and fat as described by Barry Sears, but over time as your

health improves using nutrition and other possible healing techniques

(e.g., Tai Chi, Yoga, Herbalism, Acupuncture, Bioenergetics, Meditation,

Qigong, etc.), you may find it more beneficial to move towards a natural

foods diet as described by Annamarie Colbin. In addition, as your health

improves you may find the ability to eat foods that you could not

tolerate years earlier because they caused wild insulin swings or

because of allergic and intolerance reactions.

 

The following examples dietary percentages are meant to give you a

general idea of what a balanced diet might look like for one person.

These percentages would vary widely depending upon several

circumstances.

 

20-40% organic whole grains

20-30% organic vegetables

10-15% legumes, beans

0-10% sea vegetables

5-15% fish or other meat

5-10% fruits (mostly in the warmer months)

10-15% herbal teas, coffee substitutes, freshly-made juices, Spring

water, etc.

0-10% Organic dairy & eggs

5-10% other (spices -- ginger, tumeric, etc., seeds, nuts, cooking oils,

etc.)

 

Some people have difficulty digesting whole grains. If that is the case,

try using soba (buckwheat) noodles (which can be purchased at a Natural

Foods store or Japanese grocery store) to see if that helps. For others,

eating too much grain causes them to crave large amounts of

carbohydrates.

In these cases, increase the use of vegetables with the knowledge that

you may find it beneficial to begin adding more whole grains to your

diet several months or years later as your health and condition allows.

 

As an example, many persons with chronic immune system disorders,

carbohydrate cravings, excess weight and other conditions feel much

better if they start off with a diet that includes fewer carbohydrates

and more protein in the form of fish, turkey and free range chicken:

 

10-20% meat (mostly a variety of fish + a small to moderate amount of

" organic " fowl or red meat)

20-40% vegetables (including green, leafy vegetables)

5-15% sea vegetables

10-15% herbal teas, and coffee substitutes, and other healthy beverages

(see below)

5-15% organic grains and/or buckwheat (soba) or udon noodles (chewed

very well)

5-10% lentils,legumes & beans

0-10% organic dairy and eggs

5-10% other (e.g., fruit if tolerated -- separate from meal)

 

Forcing large amounts of whole grains in your system if it cannot handle

it is not a good idea. Over a long period of time and as the body heals

using a healthy diet and other important techniques, it is preferable to

gradually add more whole grains into the diet. You will have to find out

what your body needs and tolerates with some experimentation.

 

I suggest reading some of the books listed in the resource section by

Annamarie Colbin, Dr. Dean Ornish, and Dr. Barry Sears. Please try not

to get overly caught up in all of the theories. The important thing is

to take the steps necessary to find what works best for you and keep

open to future changes as you condition changes.

 

Variations

 

Climate

 

In colder climates, it is traditional to eat slightly more root

vegetables, meat and heavier grains (e.g., buckwheat, barley), and much

less fruit. In warmer climates, it is traditional to eat more lighter

grains, more green leafy vegetables, more salads, slightly more fruit,

and less meat. However, these subtleties take a back seat to eating

whatever balance feels most comfortable during your healing process.

 

Individual

 

This is the most important variation. Please try to avoid obsessing

about percentages of food categories. Over time, you can work towards

the very approximate percentages that feel right for you.

 

A holistic health practitioner can give you a diet to suit your needs.

In general, start out by gradually moving towards a diet that includes

plenty of vegetables, some whole grains, some legumes, some meat, a

small, but regular amount of various sea vegetables, regular use of

small amounts of natural cooking oils or ground seeds, a limited amount

of fruit (although more in the warmer climates is fine), some herb teas

or other beverages, and some treats from time to time. Then vary it over

time to find out what works best for you.

 

 

Illness

 

Some illnesses make it necessary to vary the percentages of food eaten.

For example some people cannot easily tolerate whole grains. In this

case, it is important to try to incorporate easily digestible grain

products such as soba (buckwheat) noodles or even baby food made from

whole grain. If it is still not possible, you may want to consider

whether you have a gluten intolerance. (See the Gluten-Free Web Page for

more information.) You may also need to take regular supplementation as

discussed later.

 

Try to do whatever you can to include some food from the main food

categories. However, if it is not possible, then don't worry. As your

health improves, you may eventually be able to incorporate easily

digestible foods from categories that you may not be able to tolerate at

this time.

---Cooking

 

 

Try to have your food cooked on a regular stove or in an oven rather

than having it " nuked " in a microwave oven. Eat freshly cooked/prepared

dishes when possible as there is more energy (chi) in freshly-cooked

foods than foods that have been cooked or prepared several days earlier.

 

 

It can be very helpful to take cooking classes or to get help from a

friend. Ask at your local natural food stores where you can take cooking

classes. It may take a while to become adept at using natural, healthy

foods. Please be patient with yourself.

 

While eating home-cooked meals can be helpful, the reality is that many

people work 40+ hours per week and are too tired to cook everyday after

work. If that is the case, it is important to try and avoid adding

enormous stress to your life by forcing yourself to cook when you don't

have the energy to do it regularly. Try to cook the foods you can and

use the following techniques as a way to reduce the effort spent cooking

meals:

 

 

Share cooking/cleaning up tasks with other members of the household

either regularly or whenever you can (e.g., once per week).

 

 

Find restaurants that serve relatively healthy meals without too much

junk and eat at those restaurants. (If you have to eat at restaurants

often because of no time/energy to cook foods, just try to find healthy

food and be happy with that -- don't beat yourself up about it.)

 

" Ethnic " restaurants with food from India, Thiland, Korea, Japan,

Africa, etc. often have healthy options (without MSG).

 

 

Make quick-cooking meals on occasion. Many dishes such as soba noodles,

steamed vegetables, salads, fish, etc. do not take too long to cook.

Sometimes, I will add natural, pre-made sauces or salad dressings from

my local Natural Foods store if I do not have the time or energy or

ability to make them myself.

 

 

Another very important point related to cooking is that it can be

extremely healing to eat hot meals the majority of the time (except in

the heat of the Summer months). Overdoing cold foods can damage one's

digestive strength and overall health. Try to warm up your body with hot

meals and hot drinks, especially in the cold Winter months.

---Probiotics

 

 

Probiotics refer to friendly bacteria which contribute to the health of

the intestinal tract. There are a number of traditional foods that

promote the health of beneficial bacteria. If possible, a variety of

these foods should be ingested on a regular basis. Some of these

include:

 

 

Organic Miso

Pickles

Sauerkraut

Kimchee

organic Yogurt

Kefir

Red Wine

 

Many people find that having Miso soup several times per week helps

strengthen their health over time. Instructions on how to purchase and

cook miso soup (without destroying the beneficial bacteria) can be found

in some of the cookbooks listed in the Holistic Healing Web

Page/Amazon.Com bookstore. Sauerkraut and other traditionally fermented

products can be helpful as well when they are eaten ocassionally. Some

people are sensitive to some of these fermented products (although miso

is usually tolerated well), so please start with small amounts to see if

you have sensitivities.

 

More detailed information about Probiotics, especially probiotic

supplements, can be found in Appendix A below. For many people it is

preferable to get their probiotics from the food sources listed above.

------------------------------Essential

Fatty Acids

 

While avoiding a high saturated fat diet can be beneficial, there are

some essential fats that are extremely important for healing and

maintaining good health. There are two Essential Fatty Acids (EFAs),

linoleic acid (LA) and alpha-linoleic acid (LNA). The body takes these

EFAs and makes other useful substances from them. Some foods contain

derivatives of these EFAs and other fatty acids that can also be

beneficial.

 

Some signs of linoleic acid (LA) deficiency include:

eczema

loss of hair

behavioral problems

susceptibility to infections

failure of wound healing

arthritic conditions

heart and circulatory problem

growth retardation

 

Some signs of alpha-linoleic acid (LNA) deficiency include:

 

 

weakness

motor incoordination

tingling in the extremities

behavioral changes

growth retardation

vision impairment

behavioral changes

 

I strongly encourage regular ingestion of small amounts of foods that

contain these EFAs and their derivaties. You do not have to eat large

amounts of these foods, simply include them as a regular part of your

cooking and food plan.

 

Good sources of linoleic acid (LA) include:

 

Sesame seed oil

Sunflower seed oil

Hemp seed oil

 

Good sources of alpha-linoleic acid (LNA) include:

 

Flax seed oil and ground flax seeds

Hemp seed oil

Soybean oil (organic) (small amounts of LNA)

 

Some fish such as alaskan salmon, mackerel herring, ect. contain LNA

derivaties, EPA & DHA, which have numerous positive health benefits.

 

 

Seed oils should be purchased from a Natural Foods store and should be

" unrefined " and preferably pressed at low temperatures. (Read the

label.)

 

Opaque (non-transparent) bottles are preferable because heat and light

can begin to slowly destroy the EFAs.

 

I try to stay away from canola oil unless because it is usually

genetically-engineered and treated with chemicals (even when found in

health food stores).

 

Soybean oil has only small amounts of LNA, but can be healthy as long as

the organic varieties are used (since the non-organic varieties are

often genetically-engineered).

 

Seed oils with large amounts of LNAs (e.g., Flax, Hemp) can go bad very

quickly, so these can often be found in the refrigerated section of

Natural Food stores in opaque bottles.

 

Look for ones that have been pressed recently.

 

Because it can be difficult to get essential fatty acids (EFAs) from

modern diets (even natural foods diets in some cases), an EFA supplement

may be helpful. " Udo's Choice Perfected Oil Blend " is one excellent EFA

supplement.

 

Unlike some supplements and oils available in health food stores, care

is taken to process the oil with low heat and care is taken to balance

the proportion of LNA, LA and other key nutrients for the most

beneficial effect. It can be ordered from Flora Health on the U.S. or

Canadian web site.

 

Do not supplement with flax seed oil by itself for more than six months

because its extremely high LNA content could contribute to an LA fatty

acid deficiency.

 

In summary, here are some general guidelines to consider:

 

 

Regular use of moderate amounts of sesame oil in cooking and in

occasional use for salad dressings, sauces, etc.

Regular intake of small amounts of cold-water fish such as salmon,

mackerel and herring (3-4 times/week).

Semi-regular use of flax seed oil/ground flax seeds or hemp seed oil (if

you can find it). Freshly ground flax seeds or hemp seeds can be put

onto cooked cereals and other dishes. Some Natural Food stores and

cooking supply stores carry inexpensive grinders for seeds.

Frequent use of extra virgin olive oil.

Possible use of EFA supplements.

 

Please see " Fats That Heal, Fats That Kill " by Udo Erasmus for more

detailed information about Essential Fatty Acids. A presentation by EFA

expert, Udo Erasmus, to the ADD-Holistic group can be found at

http://www.holisticmed.com/add/erasmus.html.

---

Allergies

 

Avoid foods that you are allergic to or have a food intolerance for. If

you are allergic to certain healthy foods, you may be able to

incorporate them into your diet at a later time when your health

improves using holistic healing techniques (e.g., nutrition,

yoga/meditation, tai chi, etc.). But for now, it is important to either

1) make the food more digestible to avoid reactions or, 2) if that

doesn't work, avoid the food completely.

 

A enormous number of people have reported that some symptoms disappeared

when they, for an extended period of time, avoided foods that caused

problems. Food allergies and intolerances and many times more common

than the " medical establishment " likes to admit. Many times, eating

foods that cause problems leads very gradually to adverse symptoms, poor

health, or simply a run-down feeling. Below are some ideas for

identifying and eliminating allergy and intolerance problems.

 

 

NAET Treatment

Some people report significant improvement when diagnosed and treated by

a Nambudripad-trained (NAET) healthcare practitioner.

 

To find out more about this innovative treatment that helps many people,

please see the recent article published in Issue 6 of " Alternative

Medicine Digest. " You can read the article online at:

http://www.alternativemedicine.com/digest/issue06/i06-a08.shtml

 

 

or order it by contacting:

Alternative Medicine Digest

Future Medicine Publishing

1640 Tiburon Blvd

Suite 2

Tiburon, CA 94920

800-333-4325

 

A presentation by Dr. Devi Nambudripad (NAET developer) to the

ADD-Holistic group can be found at

http://www.holisticmed.com/add/nambudripad.html.

 

Even more useful is the book ( " Winning the War Against Asthma &

Allergies " ) and the list of NAET practitioners at the following web

site:

Book: http://www.allergy2000.com/

Practitioners (partial list):

http://www.allergy2000.com/members/practitioners.html

 

 

The official NAET page is now online and can be found at:

http://www.naet.com/.

and the official NAET list of practitioners can be found at:

http://www.naet.com/directory.asp.

 

 

Low-Dose Immunotherapy

The innovative techniques developed by Dr. Doris J. Rapp for diagnosing

and treating health problems caused by hidden allergic or intolerance

reactions may prove helpful to many people. Information about her books

and her treatment techniques can be found in the speeches she gave

before the Allergy and Environmental Health Association of Canada on May

31, 1996 reprinted in the proceedings on the following web page:

http://www.schoolnet.ca/sne/e/NCCS/

 

 

The second speech given by Dr. Doris J. Rapp ( " Practical Ways to Resolve

Environmental and Allergy Problems Caused by Housing, School Environment

and Diet " presents some excellent advice on simple, preliminary steps

that can be taken to find hidden allergies or intolerances.

 

A presentation by Dr. Doris Rapp to the ADD-Holistic group can be found

at http://www.holisticmed.com/add/rapp.html.

 

In addition, Dr. Rapp has written a new book with extensive resources

for identifying and dealing with allergic, intolerance and toxicity

reactions in children. But much of the information in the book applies

to adults as well. Please see the Holistic Healing Web Page/Amazon.Com

bookstore for Dr. Rapp's book, " Is This Your Child's World. "

 

Yoga

Some people find that by moving gradually towards a natural foods diet

(including significantly cutting down on or cutting out dairy foods),

and practicing yoga regularly for six months or more that their

allergies naturally become much less severe and nonexistent in some

cases. The benefits of regular yoga practice and a natural foods diet go

far beyond simply a reduction of allergy symptoms.

 

 

Rotation Diet

Switch to a Rotation Diet until your body is able to tolerate a larger

variety of foods. In order to continue to eat a healthy varied diet, it

is extremely helpful for some people to " rotate " the foods they eat so

that the immune system does not react to those foods continuously. This

technique, the Rotation Diet, has been enormously helpful for many

people with extreme food allergies.

 

A rotation diet is a natural foods diet with the added technique of

rotating each food that you eat so that you only eat it every 4 to 7

days. You will have to keep a food diary and/or keep track of your

planned foods on 3x5 cards so that you do not repeat the same food. If

you eat brown rice on Monday, simply put the " brown rice " 3x5 card in

the next week's selection of possible food options and remove it from

this week's.

 

 

Even if you do not think you have food allergies, I highly recommend

printing out and reading the article on the Nambudripad treatment and

the speeches by Dr. Rapp referenced on web pages above. In this way, you

may be able to help many others in the future.

 

Finally, if you are able to find and eliminate an allergy, that is

wonderful, but I would still strongly suggest experimenting with other

holistic healing techniques (e.g., yoga, inner healing & transformation,

etc.).

-------------

Drinking/Cooking Water

 

It is very helpful to avoid drinking chlorinated water on a regular

basis. It can be difficult to build a healthy environment of beneficial

bacteria in the colon while drinking chlorinated water. In addition, by

drinking chlorinated water it is very likely that one is also ingesting

significant levels of Trihalomethanes (TCMs), chemical compounds that

are suspected of increasing cancer rates and may adversely effect other

bodily systems.

 

It is also very helpful to avoid drinking water medicated with fluoride

compounds. Water with fluoride compounds added often has a much higher

lead content. In addtion, the fluoride builds up in the tissues, organs,

and bones, causes slow damage to the bones, inhibits key enzymes,

contributes to arthritic-like symptoms, has recently been shown to be

neurotoxic (and lower children's IQ), and possibly increases one's

chances of getting cancer. In 1997, EPA scientists and risk assessment

specialists voted unanimously to oppose mandatory fluoridation in

California because of the major health risks. Recent research proves

that fluoride in drinking water, cooking water, and premade beverages

does not prevent tooth decay (only topical applications of fluoride does

this to a extremely small extent). Like other slow poisons (e.g.,

aspartame, neotame), fluoride is avoided by people who are serious about

healing or preventing illness. (Note: There are other sources for high

levels of fluoride. Junk foods and infant foods with deboned chicken and

non-organic fruit juices such as grape juice can contain dangerously

high levels of fluoride and should be avoided.) Please see the following

web page for information and links to independent and authoritative

information on the subject:

http://www.holisticmed.com/fluoride

 

 

Here is a list of suggested water sources in order of my preference.

 

" Spring Water " from glass bottles. As long as the water bottle says,

" Spring Water, " it must, by U.S. law, come from a real spring and cannot

be filtered tap water. Water should be regularly tested by the bottler.

Call the bottler for more information. This is ideal because you avoid

the toxic substances (chlorine, fluoride compounds, THM's, etc.) and get

the natural minerals in the water.

 

Same as " 1 " above, but water is stored in heavy 5-gallon jugs.

 

Water filtered with a combination carbon filter/reverse osmosis filter.

See Debra Lynn Dadd books listed in the Holistic Healing Web

Page/Amazon.Com bookstore for a list of vendors that sell quality water

filters. Remember to change carbon filters as instructed by vendor.

 

Spring water stored in 1-gallon jugs. Try to avoid the flimsy jugs as

the plastic can leech into the water.

 

Water filtered with a solid carbon filter. (If water supply is *not*

artificially fluoridated, this option should come before " 4 " above.)

 

A carbon block or granulated water filter will not remove fluoride

compounds from the water no matter what the manufacturer literature

might say.

 

--Beverages

 

 

It is important to get plenty of fluids. The amount will vary from

person to person, but most people should get at least 6 cups of beverage

per day. You can have quite a bit of variety in this category,

including:

 

 

Herbal Teas

Unless you are taking a specific herbal tea for medicinal reasons, you

can experiment quite a bit with different herbal teas. Try to avoid

regular drinking tea that contains herbs with significant amounts of

caffeine (e.g., guarana, kola, nut, black tea). You can get a variety of

herbal tea beverages at a natural foods grocery store or from mailorder

sources. (See Resources section below).

 

If you want to learn to make your own herbal teas, please a good book on

making herbal teas. (See Holistic Healing Web Page/Amazon.Com bookstore

for a listing.)

 

I like to drink dandelion root tea with a little bit of licorice root.

Some people like to drink bancha twig tea after meals.

 

Coffee Substitutes

There are quite a few coffee substitutes that you can buy from your

local natural foods store. I prefer Inca (Distributed by Adamba Imports

Int'l, Brooklyn, NY 11237) which contains Roasted Barley, Rye, Chicory,

and Beet Roots, but there are a number of other good brands.

 

Spring Water

Plain spring water is an excellant, healthy beverage. See discussion

above regarding water.

 

Milk Substitutes

Non-gmo Soy milk, almond milk and rice milk are sold in natural foods

stores and are excellant milk substitutes.

 

Juices

If you can make your own fresh juices, that will be much better than

store-bought juices.

 

 

Tips

Purchasing a juicer: If you are looking for a juicer, consider

purchasing a Champion brand juicer. Even though they are more expensive

than some heavily advertised cheaper models, they are very easy to use,

do a wonderful job making the juice, and they are very easy to clean.

Vitamix also makes an excellent juicer, but some people dislike the

juice consistency that is produced, so taste-test juice before

purchasing if possible.

 

 

Try to avoid mixing vegetables and fruits in the same juice on a regular

basis. Many people feel better over the long-term when eat fruits

separately from meals and other food groups.

 

Try to focus mostly on vegetable juice mixtures and to go easy on the

fruit juice ingestion.

 

Develop a habit from the beginning of diluting all juices with 50% juice

and 50% spring water. It will be difficult to get used to it at first,

but after a while undiluted juice will seem much too strong.

 

If you buy juice from a grocery store, look for juice that is:

juice and nothing but juice

unfiltered

organic

uses filtered water

 

I like to drink apple cider from time to time. Look for apple cider

without and sweateners or preservatives.

 

Amasake

Amasake is a beverage make from rice, sweet rice, koji or other starter,

and sometimes other flavorings such as almonds. The starter breaks down

the polysaccharides (complex sugars) in the rice into disaccharides (two

linked simple sugar molecules). This makes amasake much sweeter than

rice, but not extremely sweet like sugared beverages.

 

In the far east, amasake drinks are sometimes sold as hot drinks in the

Winter. In the U.S., they are sold as cold beverages (but can be heated)

in natural food stores.

 

I sometimes make my own amasake, but sometimes purchase it from the

natural food store (although it is much more expensive this way). The

amasake at natural food stores with almonds, pecans, etc. can be

difficult on the digestive system, so it is better to purchase primarily

the plain variety.

 

 

Vegetable Broths

Vegetable broths are an excellant way to get extra vitamins and minerals

in a balanced, easily assimilable form. They are also can help warm and

heal the digestive system. I often drink a cup of hot vegetable broth

before lunch.

 

It is better to make your own vegetable broth. But you can purchase it

at a natural food store. Be very careful when purchasing vegetable

broths, however, as many of them contain significant amounts of *hidden*

MSG in the form of " hydrolyzed vegetable proteins " (HVP) or " autolyzed

yeast. "

 

One store-bought broth that I like is:

All Natural Vegetable Broth

Gayelord Hauser Products

P.O. Box 09398

Milwaukee, WI 53209

 

Alcoholic Beverages

 

Since beer and wine ingredients do not have to be labelled,

manufacturers dump in a variety of unhealthy chemicals as preservatives,

flavor enhancers, etc..

Natural food stores often sell alcoholic beverages without lots of

chemicals. Certain American beers like Coors and Anchor Steam have no

additives. Many German and Austrian beers are also toxin-free.

 

Try to find wine at natural food stores that do not have additives and

are grown with organic grapes (since grapes are sprayed so heavily when

they are not organic). Stores like Whole Foods Market usually carry

natural beers and wines. In addition, the Organic Traveler's Guide to

the Wine Country may prove useful for finding organic wines from

California.

-Foods

to Phase Out or Cut Back

 

Below are some tips on what foods often need to be reduced or, in some

cases, eliminated completely from the diet. Please focus primarily on

the positive aspects, i.e., the other sections of this article which

discusses the healthier foods options. Using those areas plus some of

the nutrition and cookbook information in the Holistic Healing Web

Page/Amazon.Com bookstore will give you most of the information you

need. This section is included as a reference in case you need

information on foods to cut back.

 

Before we get to the list, I would like to point out that it is

important not to restrict yourself too severely. If you do, it might

slow your healing progress considerably. If you have been eating these

foods for some time, it is fine in most cases to eat some of them a

little while longer while you search for suitable, healthy replacements.

In addition, it it very important not to worry about eating unhealthy

foods on occasion as the worrying is not doing you any good. Simply be

gentle with yourself and try to make gradual progress towards a

healthier food plan.

 

 

Dangerous and Unhealthy Sweeteners

The following sweetener should be eliminated immediately from the diet

as it does considerable, albeit gradual, damage to the body:

 

aspartame / neotame (NutraSweet, Equal, Spoonful)

 

Check the labels very carefully for the word " aspartame " or " neotame " as

it is often difficult to see in the ingredients list. Aspartame may also

be found in over-the-counter medications, prescription medications, and

supplements. Unless you are looking for serious health problems down the

line, I cannot to strongly suggest avoiding it.

 

Please see the Aspartame Toxicity Information Center:

http://www.holisticmed.com/aspartame/

 

 

The following sweetener should be eliminated as soon as possible as they

are dangerous for your health and will definately not promote a healthy

body:

 

acesulfame-k (Sunette, Sweet One, Sweet-n-Safe)

sucralose (Splenda)

 

The following sweetener should be eliminated fairly soon after beginning

a move towards a natural foods diet and finding suitable sweetener

replacements (see below):

 

saccharine

cyclamates

refined white sugar

fructose sweeteners (refined)

corn syrup

dextrose

raw sugar (often just white sugar with coloring)

brown sugar (usually just white sugar mixed with molasses or sprayed

with coloring)

sugar alcohols (sorbitol, mannitol, etc.)

 

All of these sweeteners are not good for your health, can prevent or

delay healing from a chronic disease when used regularly, and may cause

serious health problems years after use begins.

 

Despite what you may have read in books or heard concentrated fructose

sweeteners have been shown to cause more health problems from long-term

use than refined sugar.

 

There are still a large number of much healthier sweeteners that can be

used by the general population and some of them can be used safely by

diabetics.

 

Some of these sweeteners include:

 

Stevia leaf, powder, and extract

Barley Malt

Rice Syrup

Yinnie Syrup

Amasake

Fruit Juice

Fructooligosaccharides

 

For an extensive list of resources for these sweeteners, please contact

Mark Gold (mgo-) or visit the heathier sweetener web

page at:

 

http://www.holisticmed.com/sweet/

 

Dairy

In almost all cases, organic dairy foods were traditionally eaten only

in very small amounts. Often, when they were eaten, it was in the form

of traditionally fermented foods such as yogurt or kefir.

 

Many people have an unidentified intolerance or allergy to dairy

products. In the long run, it can be very helpful for most people to cut

dairy foods way back or cut them completely out of the diet. Some people

find that they can do this quickly without any major cravings. Others

find that gradually replacing dairy foods with other healthy aspects of

a natural foods diet is the best way to go.

 

Here are a few facts about dairy foods:

 

Galactose in dairy products may contribute to ovarian cancer as the

cancer rates parallel worldwide dairy- eating patterns.

 

Pesticides and antibiotic residues are frequently found in dairy

products despite government efforts to screen the dairy. Some

antibiotics are tested for, but most are not.

 

Dairy proteins contribute to allergies, asthma, and sinus problems.

 

Antigens in dairy may also contribute to rheumatoid arthritis and

osteoarthritis.

 

Other conditions that can be contributed to by dairy include: Acne,

Atherosclerosis, Bellyaches, Bloated Abdomen, Bronchitis, Chest

Infections, Cramps, Diarrhea, Eczema, Gas, Gastrointestinal Disturbance,

Hay Fever, Hemorrhage, High Blood Pressure, Hives, Juvenile rheumatoid

arthritis, Multiple Sclerosis, Nasal Congestion, Kidney disease,

Pyoderma, Skin rash, and Sneezing.

 

 

Elderly people in some developing countries show low osteoporosis rates

despite a much lower intake of calcium than developed countries such as

the U.S.

 

Countries that DO NOT use dairy often have a lower osteoporosis rate

than the U.S.

 

Scientific studies have show that high animal protein diets (dairy,

meat) decrease calcium absorbtion.

 

Caffeine decreases calcium absorbtion.

 

Weight-bearing exercises increase bone density significantly and

decrease osteoporosis.

 

Good sources of calcium include (but are not limited to) Turnip greens,

Watercress, Collard greens, Kale, Broccoli, Soy Products, Sesame seeds.

In some cases, a calcium/ magnesium supplement can be taken to increase

intake.

 

A few tips on selecting a small amount of dairy products:

 

Choose plain organic yogurt or kefir where possible.

 

Avoid homogenized dairy products. Homogenization significantly reduces

the size of the dairy fat molecules making absorption of the fat and

other undesirable elements much greater.

 

Choose whole organic dairy foods.

 

Avoid dairy foods where rBGH was injected into the cow.

rBGH injections have been proven recently to cause chemical changes in

milk that may significant increase human cancer growth rates. Please see

the following web page for more information and resources:

 

http://www.holisticmed.com/bgh/bgh.html

 

Choose " organic " dairy where possible. Organic dairy means that the cows

were not fed chemical diets and large amounts of antibiotics. Such a

diet causes antibiotics to end up in the milk (often making it past

inspection stations).

 

Milk proteins such as casein (caseinate) and whey are often found in

non-dairy products. Many people benefit by avoiding these ingredients to

a large extent.

 

Most natural food stores can provide detailed information on the source

of the dairy foods that they sell. See the Holistic Healing Web

Page/Amazon.Com bookstore for independent information about dairy

products.

 

Suggested substitutes: Rice milk,non-gmo soy milk, non-gmo soy products

(without casein), amasake.

 

 

Food Additives and Preservatives

The cumlative effects of all of the additives and preservatives that are

eaten in the S.A.D. diet are very bad for the body. I strongly suggest

that you consider phasing out most of the non-traditionally used

additives and preservatives. The easiest way to do this is to do most,

if not all, of your shopping at a natural foods store.

 

There are many different additives and preservatives. Anything with a

chemical-like name is most likely something to be avoided. Some common

examples are:

 

 

Monosodium Glutimate (MSG)

artificial colors

artificial flavors

food dyes

Nitrates

sodium sulfite

potassium bisulfite

 

Be careful, because some additives and preservatives are not listed on

the labels. For example, according to FDA " regulations, " MSG does not

have to be listed if it is part of a food that is listed on the

ingredients label. Also, MSG is often hidden under a variety of names on

a label such as:

 

 

Hydrolyzed Vegetable Protein

Hydrolyzed Protein

Hydrolyzed Plant Protein

Plant Protein Extract

Sodium Caseinate

Calcium Caseinate

Yeast Extract

Textured Protein

Autolyzed Yeast

Hydrolyzed Oat Flour

Flavoring

Natural Flavoring

Natural Beef or Chiken Flavoring

 

MSG, in the form of " hydrolyzed proteins " are often found in soups at

health food stores under the guise of natural MSG. MSG can cause brain

cell death from long-term use and these so-called " natural MSGs " are

exactly the same as MSG (despite public relations claims to the

contrary). See http://www.holisticmed.com/msg/ for more scientific and

general information about MSG.

 

Alcohol (beer, wine) often contains all sorts of dangerous additives and

does not list these on the label. There are several brands of " natural "

beer and wine if you drink these substances.

 

Suggested substitutes: A tiny amount of umeboshi paste or sea salt for

use as a preservative.

 

Heavily Refined Foods

Heavily refined foods and meals should be avoided. Examples include:

 

Pizzas

Pot pies (e.g., Chicken Pot Pie)

Prepared meals from grocery stores (e.g., Lean Cuisine, Hungry Man)

Filtered fruit juices

White Bread, Cakes, cookies

Etc.

 

Eighty percent (80%) of most items sold in a typical grocery store would

probably fit into this category.

 

Suggested substitutes: Ethnic restaurants often have healthy food that

will save cooking (e.g., Korean, Japanese, Thai, Vietnemese).

 

Be sure to insist upon getting food without MSG. Also, many natural food

stores have healthier prepackaged foods that can be made quickly.

 

 

Foods Without Toxic Chemicals

Certified organically grown foods are preferable. The cumulative

exposure to toxic pesticide residues that one can get from regularly

eating heavily sprayed crops found in some grocery stores is quite high

and may have a significant impact on your health over time. In addition,

some research points to the fact that organically grown foods may have

higher average levels of nutrients in some. Even though organic foods

are slightly more expensive, they are well worth the cost in the long

run.

 

It is nearly impossible in this society to completely avoid non-organic

foods. We just have to be satisfied with what we can do now and keep our

eyes open for future sources that become available (or do some footwork

to find those sources). Please keep the following points in mind when

considering toxic chemical-free foods:

 

 

Foreign Produce

Produce grown in some " third-world " countries averages a _much_ higher

level of pesticide residues. In addition, pesticides that are banned the

U.S. are often sold by chemical companies in " third-world " countries and

used on produce that may reach your dinner plate. Please take time to

investigate the source of your produce. Here is an excerpt from Debra

Lynn Dadd's book, " Non-toxic and Natural " :

 

 

Also, another category of chemicals is introduced for " cosmetic

purposes, " to make our produce more attractive to the eye. Some oranges

are dyed orange with the coal-tar dye Red No. 32, known to cause cancer

in laboratory animals. And, before green oranges are dye to look ripe,

they are " degreened " with ethylene gas to remove the chlorophyll from

the rind. The colorless oranges are then tinted by passing through a vat

of hot dye. Almost all Florida citrus that reaches the marketplace

before January 1 has been treated. Other produce that may be dyed are

some " new " potatoes (regular potatoes dyed red) and some red yams

(actually dyed sweet potatoes).

 

Concerns about packaging materials are by no means limited to processed

foods. Citrus fruits are generally wrapped in papers treated with a

potent fungicide.

 

Citrus Fruit

 

Citrus fruit is often grown with very toxic pesticides that can build up

in the body and contribute to immune system problems. In addition,

non-organic citrus fruit is often " treated " with chemicals.

 

Waxed Produce

Most people think of only apples as being waxed with an unhealthy

petrochemical product. Debra Lynn Dadd lists the following produce as

sometimes being waxed so that it looks shinier:

 

carrots, organes, lemons, limes, apples, pears, plums, peaches, melons,

parsnips, tomatoes, green peppers, rutabagas, turnips, cucumbers,

grapefruits, and tangerines.

 

Sometimes pumpkins, squash, and eggplant are waxed.

 

I suggest avoiding waxed produce where possible or at least peeling the

produce. If a fumigant was applied to the produce, such as

ortho-phenylphenol, and the wax was then applied, the fumigant cannot be

washed off.

 

Miscellaneous

 

Potatoes and onions may be treated with the dangerous chemical, maleic

hydrazide to inhibit sprouting. Mushrooms may be fumigated with

formaldehyde.

 

Produce is sometimes distributed in trucks that have been hosed out with

dangerous chemicals or uncleaned trucks that have been distributing

dangerous chemicals.

 

If you buy this produce from your local natural foods store, you may

want to have the store manager check to see if any post-treatment of

produce (both organic and non-organic) is occurring. It is a good idea

to know the sources of your food and how it is treated.

 

Suggested substitutes: Certified organic produce, Transitional produce

(organic for less than 3 years), Locally-grown produce.

 

 

Very Cold Foods

 

Very cold foods can temporarily paralyze the digestive process and

weaken the stomach. Regular intake of cold foods can contribute to

digestive system problems and a variety of other health problems. I

strongly suggest that you limit the very cold foods to a minimum eaten

separately from meals. When or if you eat or drink very cold foods, warm

each bite up in the mouth before swallowing.

 

If you are used to eating cold foods, don't make yourself suffer by

cutting it all out at once. Try gradually finding healthier replacements

that satisfy your needs.

 

Suggested substitutes: Rice Dream (on occasion, warmed in mouth), cooled

Amasake, cooled herb teas, cooled juices.

 

 

Coffee/Caffeine

It can be very helpful to gradually eliminated caffeinated beverages

from one's diet including coffee, caffeinated soda, black tea, kola nut,

and guarana herb.

 

Caffeine is far too stimulating, causes restless sleeping, irritates the

stomach, and it is hard on the adrenals. Weakening the adrenals by

drinking caffeinated beverages regularly can contribute to the

development of significant health problems over the years.

 

Some people replace caffeinated beverages with natural coffee

substitutes, fresh vegetable juices, or herbal teas They are all

excellant replacements.

 

On the other hand, I strongly suggest that you do not replace coffee

with decaffeinated coffee.

 

Decaffeinated coffee is an imbalanced, unhealthy beverage processed with

synthetic chemicals. If you are currently drinking decaffeinated coffee,

I strongly suggest that you gradually phase it out.

 

Please remember that cutting caffeine out of the diet too quickly can

cause severe reactions. A gradual reduction and elimination of caffeine

is the best way to go.

 

Suggested substitutes: Coffee substitutes, roasted dandelion root tea,

fresh juices, herbal teas with a small amount of licorice root.

 

 

Fruit and Fruit Juices

There is nothing inherantly " bad " about eating fruit. It is a good idea,

however, to reduce fruit intake to no more than once per day as

separately eaten snacks. In the colder months, fruit is best consumed on

an occasional basis only. Eat fruit often is cleansing, but also cooling

and weakening to the digestion system. So, for a cleansing regimen (a

special holistic healing process) some fruit and fruit juice is more

appropriate, but during the bulk of the healing process when you are

trying to warm and strengthen your digestive system, it is a good idea

to cut back.

 

Citrus fruit was sometimes eaten with a small piece of the citrus peel

to counteract its cooling affect on the digestive system. This is a very

bad idea if you are not eating organically grown fruit. Otherwise, if

you eat a citrus fruit on occasion, try a bit of the peel (if the fruit

is organically grown).

 

I eat very small amounts of fruit a few times per week in the warmer

months and much less in the colder months.

 

 

Carbonated Beverages

If you drink alot of carbonated beverages, it is a very good idea to

gradually reduce these beverages, even if it is just carbonated water.

On occasion, it okay to enjoy a carbonated beverage such as Poland

Spring or carbonated fruit juice beverage, but it can slow healing

considerably to drink such beverages constantly. This is especially the

case if you have digestive weakness or asthma.

 

 

Flour Products

Try to make progress towards eating the majority of your grain products

in the form of whole grains or noodles (e.g., soba, udon noodles) as

opposed to flour products. Eating alot of flour products can lead to

mucus buildup throughout the body, especially when accompanied by a weak

digestion or a large fruit intake.

 

Suggested substitutes: Whole grains, soba and udon noodles, whole grain

" baby " food or cereals.

 

 

Refined Grains

Refined grains such as white rice and white flour have most of the

vitamins and minerals removed. Sometimes vitamins and minerals are then

added back in and the product is called " enriched. " As a general rule, I

would phase out these products whether they are " enriched " or not. It is

much better to eat whole grains.

 

On occasion, I still eat refined grains. If I go to a restaurant, my

dish may include white rice. If I make seitan (wheat meat), I may use

some white flour. The majority of grains products eaten should be

unrefined.

 

Suggested substitutes: Whole grains in easily digestible form or

gluten-free grain products if necessary.

www.food-for-life.com

 

Meat

Most people who eat a Standard American Diet (S.A.D.) are better off

cutting out most, if not all red meat. Also, most fowl and shellfish

should be cut out as well. It is better for most people to eat fish and

some fowl anywhere from a couple times per week to once per day

(depending upon what feels best for you) If you are allergic to fish, it

is okay to use a small, regular amount of chicken or turkey.

 

Excess meat ingestion, especially red meat, can cause numerous problems

in the GI Tract and the liver which can lead to health problems

throughout the body. On the other hand, regularly eating a small amount

of meat can be very helpful for some people. As mentioned previously,

everyone has to find their own balance as to how much of each major food

group works best for them at a particular time.

 

I eat deep water ocean fish (e.g., salmon, mackarel) three to four times

per week in the colder months and slightly less in the warmer months. On

rare ocassion, I eat a little bit of chicken or turkey.

If you eat meat, here are a few tips that may help:

 

 

Try to purchase it at a natural foods store and make sure that the

animal was not fed a chemical diet and treated abusively.

 

 

Cook the meat thoroughly so that all of the bacteria is killed.

 

 

Traditional societies added various spices to meat to make it more

digestable and less toxic to the gastro intestinal tract. Some of the

cookbooks below include recipes along these lines. I like to eat a

little bit of raw, grated ginger root along with a meat dish. I often

cook fish with parsley and add lemon juice afterwards to make it

healthier.

 

 

Eat a cooked leafy, green vegetable at the same meal as meat is eaten.

 

 

Suggested substitutes: A variety of legumes (e.g., mung beans, black

beans, garbanzo beans, pinto beans, etc., tempeh, seitan)

 

 

Table Salt

It is important to use only a moderate amount of sea salt and usually

only during the cooking process. Everyone has to find out what their

salt needs are. However, most people should not overdo the use of salt.

 

Cooking legumes takes the most salt as it makes them more digestible

when added 30 minutes before the end of the cooking time. You only need

a tiny pinch when cooking grains. Limit the amount of seasalt used to a

moderate amount when cooking vegetables.

 

It is much better to avoid common table salt and use the following in

small quanities:

 

Sea salt (preferably without trace minerals removed)

Tamari

Umeboshi Plum (or paste)

Miso

Other fermented foods (pickles, sauerkraut)

 

 

Cooking Oil

Gradually eliminate cooking oil bought at normal grocery stores and use

small to moderate amounts (1-2 Tablespoons per day) of " unrefined "

sesame oil or virgin olive oil bought in natural food stores.

 

Unrefined sesame & olive oils are an excellent source of some types of

essential fatty acdes and generally should not be eliminated.

Cold-pressed oils (e.g., sesame) go rancid faster than unrefined oils,

but are okay to use if nothing else is available. Try to find oils that

have been kept in non-transparent containers as the light can gradually

destroy the essential fatty acids. I tend to avoid non-organic canola

oil because it is often genetically-engineered and grown with very toxic

herbicides. Refrigerate opened bottles of cooking oil. Throw out old

bottles in case they have begun to become rancid.

 

Suggested substitutes: Unrefined oils from natural food stores.

 

 

Nightshade Foods

As a general rule, it is a good idea not too overdo eating foods in the

Nightshade family, including tomatos, potatoes, eggplant, and all

peppers except for black and white pepper. This does not mean that you

have to totally avoid these foods, but it means to make other vegetables

the bulk of your vegetable intake.

 

If you have arthritis, it can be very helpful to avoid the Nightshade

family completely as these foods can cause a worsening of symtoms. Check

the labels carefully, as some prepared foods contain tomatoes, peppers,

or potato flour.

 

Suggested substitutes: A wide variety of other vegetables including

green leafy vegetables.

 

 

Foods that cause allergic or intolerance-type reactions

It is important to avoid foods that cause moderate or large negative

reactions. As your health improves over time, you will be able to very

gradually re-introduce healthy foods that used to cause negative

reactions. Some common foods that can cause problems for some people

include:

 

 

Dairy (including ingredients: caseine and whey)

Wheat

Corn

Gluten-Containing foods (often need to be reduced or eliminated until

the digestive system is healed and strengthened). Gluten-containing

foods include wheat, barley, and rye.

 

Fermented Foods (Pickles, beer, wine, etc.)

Yeast-Containing Foods

Citrus Fruits

Apples

Strawberries

Meat (especially red meat)

Fatty foods (e.g., red meat, dairy)

Nightshades (tomato, eggplant, potato, green pepper)

Sugar, additives, preservatives, food coloring, etc.

Caffeine-containing foods

 

In order to determine what foods you are allergic to, see an

Environmental Medicine Doctor or an Allergist (not a General

Practitioner). You Holistic Health practitioner may be able to arrange

the tests. The American Academy of Environmental Medicine can help you

find an Environmental Medicine Doctor in your area.

 

 

Gum

Please be aware that persons who have more than a few silver amalgam

(mercury) fillings and who chew gum are exposing themselves to a

significant amount of mercury. The World Health Organization report on

inorganic mercury states that the average person gets five times more

mercury from fillings than from fish (in the form or elemental mercury,

methyl mercury and inorganic mercury). Chewing gum regularly increases

that mercury burden tremendously. Chronic, long-term exposure to mercury

has been link to neurological disorders, psychological disorders,

gastrointestinal problems, Alzheimer's disease and a number of other

health problems.

 

If you have very few or no silver amalgam (mercury) fillings, and would

like to chew gum regularly, try to find gum at a natural food store

without dangerous sweeteners.

---Digestion

 

 

Below are listed many ideas to help deal with and heal digestive

difficulties. Please do not try everything listed at once. It is best to

simply pick one or two ideas to use at a time.

 

To promote better digestion at a meal:

Chew very well. This is very important if your digestion is weak.

 

Limit very cold foods especially during meals. Hot, cooked meals are

usually easier to digest and will help build a stronger digestion over

time. It is very important, especially during the colder months, to eat

warming meals.

 

Eat meal in a calm, unhurried manner. However, that doesn't mean you

can't talk and tell jokes during the meal.

 

It's okay to drink some liquids during the meal, but try to get plenty

of liquids between meals so that there is less of a desire to drink too

much and cause indigestion.

 

Bland or undercooked foods can make digestion more difficult.

 

Eat fruit and fruit juices separately from other foods (as snacks or

separate meals).

 

In difficult cases of poor digestion at meals:

 

 

Over a period of time, see if you can notice a food item, a type of food

(e.g., fatty foods), or a combination of foods that are giving you

trouble (e.g., fruits and grains, meat and legumes). Make changes to

eliminate food or combination that gives you trouble.

 

 

Fifteen minutes before meal take a small amount of " stomach bitters "

herbs in a little bit of water to promote HCl production. You can

purchase stomach bitters from a natural foods store or by mail.

 

 

Test to see if digestive enzymes help your digestion. You can get

enzymes from a natural foods store or by mailorder. Enteric-coated

_________________

JoAnn Guest

mrsjo-

DietaryTi-

http://www.geocities.com/mrsjoguest

 

 

 

 

 

 

 

 

 

The complete " Whole Body " Health line consists of the " AIM GARDEN TRIO "

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[Guest guest]

, David Elfstrom

<listbox@e...> wrote:

> Hi JoAnn, could you post the remainder of this article?

> It got cut off at the word " enteric-coated " .

> David

 

> At 03:04 PM 3/17/2004, you wrote:

> >How to Move to a Natural Foods Diet

JoAnn Guest Mar 17, 2004 12:02 PST

> >Test to see if digestive enzymes help your digestion. You can get

> >enzymes from a natural foods store or by mailorder. Enteric-coated

 

David,

 

Unfortunately that IS the ending of the very long article. I'm

assuming its just an afterthought and just referring to the

supplments that are mentioned previously.

This article is posted on the alternative medicine message boards as

well, although I'm quite positive you received it in its entirety.

It may have been truncated in the digests however.

 

Blessings, JoAnn

[Guest guest]

I was in awe when I read ths info. So is so wonderfully Insightful.

The saurkraut information really stunned me. I never knew that my

obsession with saurkraut sandwiches on wholewheat bread with a bit of

mustard is most likely helping my digestive system. Hmmm. Who knew.

Thanks so much. I thoughly enjoyed it. I must print it out for

reference when I stock up on printer paper again.

 

A newbie here (hi everyone) Flookey