How to Move to a Natural Foods Diet PART II

[Guest guest]

Author: Dr. Eddie Boyd, http://www.healthandstressmanagement.com/

 

How to Move to a Natural Foods Diet PART II Continued

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

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

better if you can find them. If they don't help you significanly, do not

use them.

 

 

Grains

 

Some people have difficulty digesting whole grains. Here are some ideas

that may help.

 

Undo and soda noodles tend to be much easier to digest than whole grains.

 

Some natural food stores sell partially processed brown/white rice which is

easier to digest than brown rice.

 

Some people purchase natural " baby food " at natural food store in the case

of very poor digestion. Also, cereals like Rice 'n Shine are easily digested.

 

Barley should be soaked overnight. All grains should be cooked thoroughly.

Please see cookbooks in Resource section for more information.

 

If you still cannot tolerate any of the above-mentioned ideas for

easily-digestible grains, it is okay to eat white rice. Over time, please

try to mix in a small, but increasing percentage of whole grains. Over the

period of a year or two while using other healing techniques, you may be

able to work your way up to 50% whole grains/50% white rice. If you cannot

eat whole grains, it would be a good idea to consider taking some

supplements as suggested below.

 

Legumes

Mung beans are fairly easy to digest as far as legumes go. Other beans

should be soaked overnight in spring water. Pour off water. Cook in pot for

at least 1.5 hours (except lentils can be cooked quicker). Add a rinsed

strip of Kombu sea vegetable to pot before cooking. Boil rapidly for 20

minutes, spooning off foam that comes to the surface. Simmer. Add 1/2 tbs.

of sea salt for every cup of beans 20 minutes before end of cooking time

and boil rapily until done. In addition, adding 1/2 tbs. of cumin powder

and/or ginger powder to the cooking water helps some people. If all else

fails, try Beano available at local natural foods store.

 

Tempeh

made, from soy beans, is a easily digestible source of protein. But don't

rely totally on soy products for protein. Try to eat a variety of legumes

that you can tolerate.

 

Vegetables

You may need to cook your vegetables longer so that they are easier to

digest. Some greens, such as kale, can be a little tougher to digest. Soups

and vegetable broths can be extremely good for you and easy to digest.

Eating more vegetables and less grains and beans is sometimes helpful for

digestion.

 

Meat

Eating a touch of finely grated ginger root with the meat can help reduce

the toxicity. All meat should be cooked thoroughly.

 

Dairy

If you decide to eat dairy foods, which I don't recommend, you should

purchase " Lactaid " from your local health food store to help with lactose

digestion.

 

If you are having post-meal digestive problems:

 

The most important thing is NOT to beat yourself up about it. Realize that

it will get better over time. Don't worry if you ate poorly and it led to

indigestion--it happens to everyone from time to time. Use one or more of

the techniques below as nurturing tools.

 

Drink and herbal tea formulated for digestion after the meal. Check at a

natural food store for an herbal tea to treat indigestion after a meal.

 

If you can't find such a pre-made tea, use peppermint tea bags and add a

few drops of ginger juice squeezed from grated ginger. Alternatively, you

can use one or two drops of peppermint oil in any hot tea.

 

Add a tiny amount of Ume' Concentrate (1/3 - 1/2 the size of a pea) to the

tea mentioned above for indigestion. It is good for removing countering

toxic stomach acids created when digestive probelms exist. A natural foods

store should be able to order it from Mitoku Compay, Ltd., Tokyo, Japan.

Eden Foods (Clinton, Michigan) puts out a products called Ume' Plum Balls

made from Ume' Concentrate and Japanese Wild Mountain Yam.

 

For long-term improvement of digestion:

 

Eat hot meals when possible. This will help you gradually build digestive

energy. Habitually eating cold meals (especially during the cold months)

will reduce your digestive energy. If you cannot eat hot foods at every

meal, that is okay. Just do the best you can without putting too much

pressure on yourself.

 

As part of your yoga practice, twisting exercises help improve the digestion.

 

You may need to perform a detoxification of the GI Tract, Liver, or

Gallbladder to help strengthen your digestive capabilities. Liver and

Gallbladder cleanses are especially useful if you have trouble digesting

foods that are high in fats.

 

Regularly perform a moderate amount of abdominal strengthing exercises. Do

not over-exert yourself, though.

 

Regular use of an herbal formulas to strengthen the digestion on a

long-term basis.

 

It is important to keep in mind that there are many other herbal formulas

that will help build digestive strength. It is best to get a customized

formula from a professional Herbalist. Please look into finding the best

herbal formula for you, it will pay off in the long run.

 

The use of a *high quality* probiotic supplement to help build a healthy

population of beneficial bacteria in the intestines. If can be important to

build and keep a healthy balance of beneficial bacteria in the intestine.

 

 

Supplementation

 

There are three ways to obtain nutrients:

 

Nutrients Through Diet

The goal is to work towards being able to obtain most or all of our

nutrients through a healthy, natural foods diet. The reality is that many

people, for a variety of reasons, need to take some forms of supplements to

help themselves heal or simply to meet their nutrient needs.

 

Nutrients Through Concentrated Food Souces

Many very helpful supplements come in the form of concentrated food sources

of nutrients. For many people these supplements are very helpful because

they have less of a tendency to throw a person's body chemistry out of balance.

 

Nutrients Through Individual Vitamin and Mineral Supplements

There are many people who are unable to get adequate nutrients for healing

from food sources or concentrated food supplements. If that is the case for

you, then use vitamin and mineral products to supplements what you cannot

get from your food and concentrated food supplements. Persons with a

chronic illness or a significant amount of stress should consider using

individual supplements.

It is impossible to give detailed recommendations in this documents as to

their supplementation needs. A holistic healthcare practitioner or

professional nutritionist (not a dietician) can help you with specific

recommendations.

 

 

Appendices

 

Probiotics

 

Refers to friendly bacteria which contribute to the health of the

intestinal tract.

 

Positive Health Affects

A selection of the positive health affects of probiotics can be summarized

with the following excerpts from " Probiotics " by Leon Chaitow and Natasha

Trenev:

 

They manufacture B-vitamins, such as biotin, niacin (B3), pyridoxine (B6)

and folic acid.

 

They act as anti-carcinogenic (anti-cancer) factors, with powerful

anti-tumour potentials.

 

They act as 'watchdogs' by keeping an eye on, and effectively controlling,

the spread of undesirable microorganisms (by altering the acidity of the

region they inhabit and/or producing specific antibiotic substances, as

well as by depriving rival unfriendly bacteria of their nutrients). The

antibiotics some of the friendly bacteria produce are effective against

many harmful bacteria, viruses and fungi. Not the least of the potentially

harmful yeasts controlled by some lactobacilli is " Candida albicans, " now

implicated in many health problems in people who are malnourished or whose

immune systems are depleted.

 

They effectively help to control high cholesterol levels, thereby affording

us protection from the cardiovascular damage which excessive levels of this

nevertheless important substance can create.

 

They sometimes act to relieve the symptoms of anxiety.

 

They play a role in protecting against the negative effects of radiation

and toxic pollutants, enhancing immune function.

 

They help considerably to enhance bowel function. Where bowel bacteria are

absent, the function of peristalsis is impaired, and the amount of time it

take for food to pass completely through the system is much increased.

 

60 percent of the circulating female hormones such as estrogen are excreted

into the GI tract in the bile. The hormones are then, in normal conditions,

acted upon--a process known as deconjugation--by bacterial enzymes such as

sulphatase catalyse before most of it (some is excreted in the faeces) is

re-absorbed into the bloodstream. From there, it is sent back to the liver

for reactivation into a biologically active form. [The author goes on to

discuss how problems with the beneficial bacterial population in the

intestines cause by antibiotics (for example) can lead to much lower levels

of hormones being recirculated into the bloodstream. This can be a major

problem for women.]

 

Causes of Loss of Probiotics

 

Probiotics can be negatively affected by the following:

 

Unhealthy diet, especially a diet that leads to regular indigestion.

 

Poor digestion of food from various causes and/or poor elimination of wastes.

 

Antibiotics can kill a significant percentage of beneficial bacteria in the

intestines. The amount killed is largely dependant upon whether they are

narrow-spectrum or wide- sprectrum antibiotics and how long they are used

for. If you are forced to use antibiotics, use narrow-spectrum antibiotics

for as short a time as possible and subsequently take probiotic supplements.

 

Chlorinated water used on a regular basis can kill beneficial bacteria in

the intestines.

 

Stress, especially on-going stress negatively affects beneficial bacteria.

 

Other pharmaceuticals such as steroids and NSAIDS (non-steroidal,

anti-inflammatory drugs) can have a negative affect on the beneficial

bacteria in the intestines.

 

Radiation (i.e., x-rays)

 

Negative Health Affects From Loss of Probiotics

 

Lack of reciculation of female hormones such as estrogen.

 

Overgrowth of detrimental, disease-causing bacteria and yeasts such as

Clostridium dificile, Candida albicans, Staphylococcus aureus, E. coli,

Yersinia enterocolitica, etc.

 

Production of endotoxins in the GI Tract contributing to lupus

erythematosus, psoriasis and other skin conditions, and pancreatitis (to

mention just a few).

 

Allows partially digested proteins to enter the bloodstream contributing to

eczema, nervous system disorders, rheumatoid arthritis, and a variety of

immune system disorders.

 

GI tract problems such as leaky bowel syndrome, ulcerative colitis, IBS,

etc. are contributed to by loss of probiotics and appearance of detrimental

bacteria.

 

Specific strains of detrimental bacteria may cause health problems. For

example, E. coli may lead to problems with insulin and blood sugar

function. Yersinia enterocolitica produces substances which cause the

over-production of thyroid hormone. This detrimental bacteria can also

contribute to autoimmune diseases.

 

Choosing a *High Quality* Probiotics Supplement

 

It is extremely important to choose carefully when selecting a probiotics

supplement. Most of the supplements of the market run anywhere from

worthless to slightly useful. Spending the extra time looking for the right

product and spending a little extra money purchasing the right product will

pay off in the long run. You may be fooling yourself if you rely on the

" conscientiousness " of your favorite natural food store or manufacturer to

choose a good probiotic products for you.

 

Below are a few things to look for or to avoid in a probiotics supplement:

 

Number of Organisms

 

 

Product should say on the label a guarantee of the number of viable

organisms in the product. It should be at least 1 billion organisms per

gram for a therapeutic dosage. The label should ideally give a guarantee of

the number of viable organisms at the expiration date since it will be less

than the manufacture date.

 

Manufacturers should have an *independant* lab analyze their product for

potency on a regular basis. They should be able to send you a copy of the

lab results upon request.

 

Type of Organisms

 

Single-strain products are strongly prefered because in multiple-strain

products, one strain can begin to dominate during storage leaving little

viable L. acidophilus or B. bifidum. It is better to take two or three

single-strain products than one multi-strain product (which may have little

viable organisms in it at consumption time). For example, strains of L.

acidophilus and L. bulgaricus should not be put together as the L.

bulgaricus would take over. Some double-strain products with both L.

acidophilus and B. bifidum such as those made by Natren (see below) are

okay to use.

 

The most important types of bacteria to take *therapeutically* are:

 

acidophillus

 

B. bifidum

 

L. bulgaricus

 

S. thermophilus

 

L. bulgaricus and S. thermophilus are very useful for encouraging the

growth of B. bifidum in the intestines.

 

The strain must be able to:

 

survive the stomach digestive acids and the bile acids.

 

attach itself to the intestinal wall.

 

accepted by the immune system.

 

produce substances such as natural antibiotics that help destroy

significant numbers of pathenogenic organisms.

 

INT 9, DDS-1, and NAS strains of L. acidophilus are all good strains to use.

 

The Malyoth strain of B. Bifidum is an example of good strain.

 

The LB-51 strain of L. bulgaricus is an example of good strain.

 

Many labels do not list the strains of the bacteria. You may have to check

with the manufacturer.

 

Type of Processing

 

It is very important that the product *not* have been processed using

centrifuging. Centrifuging has the following detrimental effects on a

probiotics product:

 

Damages colonies

 

The g-forces produced by centrifuging damages the acidophilus colonies

causing growth after implantation to be poor. A healthy acidophilus colony

may have 20 organisms which tends to have a much greater ability to implant

and grow. Centrifuging breaks these colonies in much smaller bits. This

raises the *apparent* number of viable organisms, but the implantation and

growth of these organisms in the human body will be reduced tremendously.

 

Damages Cell

 

Centrifuging damages the cell walls of the bacteria reducing its viability.

 

Supernatant

 

The Supernatant is the growth medium of the probiotics culture. During the

culturing process, the bacteria secretes or synthesizes chemicals which are

very powerful for inhibiting pathenogenic bacteria and fungus (.g., lactic

acid, hydrogen peroxide, and antibiotic-like substances -- acidophilin, for

example). The Supernatant also protects the probiotic bacteria from stomach

acids and provides food for the bacteria to help them flourish once they

reach their destination in the intestines. Centrifuging removes the

Supernatant from the bacteria.

 

product does not say on the label that it is uncentrifuged, you need to get

a guarantee from the manufacturer that this is the case. Since most

companies do not manufacture their own probiotic supplements (they just put

their label on the bottle), you may have to do a little detective work to

track down the manufacturer.

 

Some products that are not centrifuged are ultra-filtrated.

Ultra-filtration does not damage the product as much as centrifuging, but

it does remove the Supernatant from the bacteria.

 

Finally, some manufacturers add chemicals and/or hormones to stimulate the

growth of the bacteria. Since they are processing agents, they do not have

to be listed on the label. Please check with the manufacturer to be certain

that they do not add these chemicals to their product.

 

Base of Product

 

A milk base is an ideal base for the organisms in a probiotics supplement.

Since this is such a small part of the diet, I believe it is okay to use a

milk base *if* you do not have a negative reaction from the product. If a

milk base is used it is preferable that the product contain the DDS-1

strain of L. acidophilus which produces plenty of lactose to help digestion

of the dairy.

 

It is preferable to find a quality product that has a dairy-free base. It

is also preferable that a non-dairy base be one that provides an adequate

diet for the acidophilus so that they remain viable. A rice base is one

example.

 

Form

 

Ideally the product should be in powdered form. If you use powdered form,

it is crucial that you keep the jar sealed and in the refrigerator when not

in use and that you only touch the powder with a *clean* spoon so as not to

damage the product.

 

The second best choice is encapsulated powder. The number of viable

organisms go down quicker when encapsulated, especially if the

encapsulation process is not done correctly.

 

Avoid liquid products.

 

Packaging

 

The product should be packaged in glass to avoid condensation inside the

container. Amber (dark) colored glass should be used to keep the light from

destroying the product. Avoid plastic containers if possible.

 

Storage

 

The product should always be refrigerated. *Some* products are viable

without refrigeration for a short period of time (e.g., a few weeks), but

it is a good idea to refrigerate once purchased.

 

Check with the retailer you purchase from to be certain that they are

carefully refrigerating the probiotics product and not turning off or

turning down their cooler at night.

 

Using a *High Quality* Probiotics Supplement

 

Dosage

 

Therapeutic Dosage

 

Therapeutic dosage should be taken when starting your healing program,

after a cleanse or enema/colonic or after a chemical exposure. You can stay

on therapeutic dosage for up to ten days unless directed overwise by your

healthcare professional. Then gradually work your way down to maintenance

dosage (see below).

 

You may find that the therapeutic dosage of probiotics suggested below is

expensive if you use a quality product. Please bear in mind that the

therapeutic dosage is temporary and that it is still much cheaper than most

prescriptions.

 

L. acidophilus -- 5 to 10 grams (2.5 to 5 level teaspoonsful) of powder

*total* per day. These should be divided evenly and taken half way between

meals.

 

B. bifidum -- 5 to 10 grams (2.5 to 5 level teaspoonsful) of powder *total*

per day. These should be divided evenly and taken half way between meals.

 

L. bulgaricus (if taken) -- 3 to 6 grams (1.5 to 3 teaspoonsful) taken with

each meal (3 times daily).

 

Maintenance Dosage

 

L. acidophilus -- 1 gram (0.5 level teaspoonsful) of powder *total* per

day. These should be divided evenly and taken half way between meals.

 

B. bifidum -- 4 grams (2 level teaspoonsful) of powder *total* per day.

These should be divided evenly and taken half way between meals.

 

L. bulgaricus (if taken) -- 1 gram (0.5 teaspoonsful) taken with each meal

(3 times daily).

 

The ratio of B. bifidum to L. acidophilus should be approximately 4:1 if

you follow the Natural Foods Diet described in the " Food and Nutrition "

chapter. If you eat more meat, take a higher proportion of L. acidophilus.

 

Method of Administration

 

The probiotics supplements should be taken with spring water *only* (except

in the case of L. bulgaricus which is taken with or after meals as

described above). Do not take with juice or broth as this can stimulate

more stomach acids to be released leading to fewer bacteria surviving in

the stomach.

 

What To Expect

 

During the first few days of supplementation, and possibly through the

entire ten days of therapeutic dosing, you may experience cleansing

symtpoms. (See " Detoxification " chapter for more detail on cleansing

symtoms.) This is due to the dying off of yeast overgrowth (especially if

you are taking products to combat yeast -- garlic, caprylic acid, Pau

d'Arco, etc.) and dying off of detrimental bacteria. Symptoms such as gas,

bloating, IBS, diarrhea are not uncommon. Be certain to consume warming,

healthy foods and beverages when possible.

 

Other Ways to Get and Increase Probiotics

 

As you heal your condition, it is desirable to eventually add fermented

products to the diet (when they do not cause adverse reactions) and

gradually reduce and eliminate the regular use of probiotic supplement

products. If you are not sensitive to eating fermented foods, it is a good

idea to eat a little bit regularly. Light miso soup/broth once per day is a

good way to start.

 

Eating fermented foods is the normal way human beings can get and increase

their beneficial bacteria in the intestinal tract. Some of the more common

fermented foods include:

 

Miso

Miso is a fermented product made from soybeans, various grains, koji (a

starter), and sea salt. The koji is added to the mixture to break down the

beans and grains into easily digestible amino acids, fatty acids, and

simple sugars.

 

The strains of bacteria found in miso are ideal for persons eating a

vegetarian or near-vegetarian diet. In addition, miso is believed to help

neutralize environmental pollution, alkalinize the blood and block the

effects of carcinogens.

 

It is important that you keep the following points in mind when purchasing

miso:

 

Purchase from you local natural foods store and *not* an oriental grocery

store. The products at oriental grocery stores are usually not

naturally-aged and often worthless.

 

The miso product must state on the label that it is *unpasturized*.

Otherwise, it will lack the beneficial bacteria. The miso should be

naturally-aged.

 

It is preferable that only organically-grown ingredients be used in the miso.

 

The light miso (white or yellow) are high in simple sugars and have twice

the niacin and ten times the bacteria as the dark, saltier miso (e.g., red

miso). The dark miso are higher in protein and contain more fatty acids

which have been shown to be anti-carcinogenic agents. I suggest using the

lighter miso until you get used to it and then only use the dark, saltier

miso in small amounts during the cold Winter months.

 

Pickles/Sauerkraut

Pickles (pickled cucumbers) and sauerkraut (pickled cabbage) are common

forms of fermented foods. In some stores, you may find other pickled

vegetables. Please try to purchase these products at a natural foods store

and check the labels for sugar, additives or other unhealthy

ingrediants--otherwise they may be worthless as a probiotics supplements.

The products that say " low-salt " are preferable. Please do not eat *large*

amount of these products.

 

Yogurt/Kefir Yogurt

is a fermented dairy product made traditionally from milk (unpasturized,

unhomogenized) and a starter which contains the bacteria S. thermophilus

and L. bulgaricus. If you do decide to eat small amount of yogurt, please

bear the following in mind:

 

Avoid products that have been pasturized.

 

Avoid products with fruit in them.

 

Some comercial brands do not even contain beneficial bacteria.

 

Purchase yogurt only at a natural food store.

 

It is better, by far, to make your own yogurt. Do not use L. acidophilus as

a starter or any other bacteria meant for supplementation. Use a

culture-mix, preferably with a ratio of seven parts S. thermophilus to one

part L. bulgaricus.

 

Kefir is a very healthy fermented dairy product traditionally made from

goat, sheep, or cows milk (unpasturized, unhomogenized) and a culture

containing the bacteria, Saccaromyces kefir, Torula kefir, Lactobacillus

brevis, Streptococcus lactic and others. The yeasts in the culture lead to

a slight alcohol content (approximately 3 percent).

 

It was brought to the U.S. from the Soviet Union in the 1960s by Natasha

Trenev (co-author of the Probiotics book). Some states such as California

do not allow cultured dairy products to contain yeasts, but other states

such as New York will allow traditionally-made kefir.

 

There are substances which have a much more indirect method of increasing

the number of friendly bacteria in the intestines including:

 

Inulin

Inulin is a fiber-like substance found in vegetables such as dandelion and

Jerusalem artichokes which is food for bifidobacteria. Some authors

recommend eating Jerusalem artichokes when taking probiotic supplements to

increase the bifidobacteria in the intestines. Unfortunately, some people

find that they have gas when eating Jerusalme artichokes.

 

Fructooligosaccharides

(FOS) Fructooligosaccharides are a fiber-like substance which feeds the

bifidobacteria in the intestines. FOS can be useful for persons who are on

a Candida Reduction Program as it is 1/2 as sweet as sugar and is much

healthier than artificial sweetners.

 

 

Twelve Steps to Healthy Eating

 

1. Eat lots of cooked vegetables including green leafy vegetables.

 

2. Eat mostly cooked and warm foods where possible (with ocassional

salads). Use foods prepared within 24 hours when possible.

 

3. Eat meals on a regular schedule where possible.

 

4. Eat fruit on ocassion only and separate from meals when possible.

Slightly more fruit in the warmer months and very little in the colder months.

 

5. Gradually cut back on dairy or cut it out entirely. Try to limit dairy

(eventually) to ocassional yogurt or kefir from a natural food store.

(Unhomgenized milk is preferable when used.)

 

6. Eat miso soup several times per week and include the ocassional use of

other traditionally fermented dishes.

 

7. Gradually eliminate foods with additives, preservatives, caffeinated

products, coloring, MSG/hydrolyzed proteins, artificial sweeteners

(aspartame, neotame, acesulfame-k, sucralose, etc.), and chemical names in

the ingredient list that you are not sure of. Shopping regularly at a

natural foods store will make it much easier to find such products. The

ocassional " treat " can be replaced with healthier " treats " from a natural

food store.

 

8. Determine with some experimentation what balance of vegetables and sea

vegeteables, whole grains, fish/fowl, legumes, fruits, nuts, seeds, juices,

herbal teas/coffee substitutes/spring water, and treats/snacks works best

for you. You may decide to regularly take a concentrated food supplement or

individual supplements (e.g., magnesium, calcium, B Vitamins) until your

health and nutrition plan improves. Use health food store natural

supplements without additives sweeteners, fillers, etc.

 

9. Shop for foods at a natural food store and wherever possible, purchase

organic foods. If you need to, purchase staple foods via mailorder outlets.

 

10. Purchase natural foods cookbooks such as those recommended in Food and

Nutrition article to help you with cooking techniques and recipes. Locate

ethnic and other restaurants with healthy foods so you can give yourself a

break from time to time.

 

11. Food cravings can be handled best by using holistic healing tools such

as taking classes in yoga, meditation, moderate exercise and using a Twelve

Stop Program (e.g., Overeater's Anonymous) for addictions. Getting small,

regular amounts of protein at meals (e.g., legumes, fish, tofu, etc.) can

help reduce sugar and other cravings.

 

12. When cooking and eating (including eating at restaurants) try to have a

spirit of love and joy in your heart and serenity in your mind. Of course,

this isn't always possible, so just do the best you can.

 

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