Nutrition

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Nutritional Education & Weight Management

3 SIMPLE CHANGES

TO IMPROVE YOUR HEALTH AND NUTRITION

1st – Remember the 3 Basic Rules:

1. If the food was not created naturally, don’t eat it! (“Don’t put anything in your mouth you can’t

pronounce!”)

• Man-made fats: trans-fats and hydrogenated oils.
• Most preservatives, chemicals and excitoxins (MSG & Aspartame).
• Biblical and scientific references reveal the impurity of pork and shellfish.

2. If the food has been altered by man, do not eat it. (“If man changed it, exchange it.”)

• Genetically Modified Foods and Organisms (GMO), refined grains (white bread, white rice and white pasta).
• Pasteurized and homogenized dairy.
• Grain fed meats (beef, chicken and lamb). (In nature these animals eat grass.)

3. Do not let any food control you. (“If you can do without, throw it out.”)

• Alcohol.
• Coffee.
• White Breads and Sugars.
• Junk Food – Excitotoxins ending in “glutamate” are addictive!

2nd – Apply the 3 Basic Changes to your Diet:

Most North Americans need to make a number of changes! However, we have found that these three basic changes are undoubtedly the most effective and critical to prevent the top three killers in North America.

The 3 Basic Changes are described in detail on the next page. Remember:

F The first two changes are very simple to implement because they are horizontal shifts in our

eating habits: If you are eating man-made fats and altered meats, simply replace them with

naturally-made fats and meats. This takes very little effort beyond educating yourself to your new

food choices listed below.

F The third change, the elimination of refined sugars, is challenging and should be implemented after making changes #1 and #2. This change may be difficult but will yield the greatest transformation in your health.

F Set strict timeframes and goals to implement each change. For example, transition to eat all

Natural fats and meats in 60 days and remove all refined and processed sugars in 90 days.

The 3 Basic Changes

1. Remove the BAD FATS – Replace them with good natural FATS.

• Bad fats such as hydrogenated and partially hydrogenated oils, trans-fats, and rancid

vegetable oils are linked to cellular congestion leading to cancer, chronic fatigue and

neurotoxic syndrome.

·          Bad fats are also linked to chronic inflammation which is the underlying cause of 21st

century disease. The leading disease killers in North America (heart disease, stroke, cancer, diabetes) are inflammatory diseases.

• The #1 “missing ingredient” in the standard North American diet is not a vitamin or mineral, but good fat!
• Good fats are essential to hormone production, cancer prevention, brain development,

weight loss, cellular healing and anti-inflammation.

2. Change the MEATS that you EAT.

• There are hundreds of studies that link commercial meats with cancer and heart disease.
• When animals that would naturally eat grass are fed grain, their fatty acid ratios are altered and their good fats are denatured, becoming bad fats.
• The bioaccumulation of commercial pesticides, herbicides, antibiotics, and hormones is far greater in meats than in commercial vegetables. Cancers and chronic disease have been linked to these chemicals. You don’t have to go “all organic” with every vegetable … just start with your meats!
• Grass fed and free range meats provide many of the fatty acids that are missing in the

standard North American diet (arachidonic acid, conjugated linoleic acid, and the proper

ratio of Omega 6 to Omega 3 fatty acids, which your body actually needs to BURN fat).

3. Remove ALL Refined SUGARS from your Diet.

• This includes white rice, white pasta and white bread. If it doesn’t read “whole grain,

sprouted or stone-ground,” it is WHITE FOOD and turns to sugar in 4 seconds!

• One-third of North American sugar consumption comes from soft drinks!
• The other two-thirds of sugar comes from hidden sources including: lunch meats, pizza,

sauces, breads, soups, crackers, fruit drinks, canned foods, yogurt, ketchup, mayonnaise, etc. Read the ingredients – you will be shocked!

• High glycemic and refined sugars cause elevated glucose, which in turn elevates insulin,

leading to premature aging and degenerative disease (type II diabetes, heart disease,

inflammation of the arteries and cancer).

• Sugar is an anti-nutrient. It offers an insignificant amount of vitamins and minerals and robs your body of precious nutrient stores. This inevitably leads to diseases of the new

millennium including chronic fatigue, ADD, ADHD, heart disease, diabetes, and cancer.

3rd – To “Remember” The 3 Basic Changes…

Eating Guidelines

GOOD PROTEIN CHOICES

F   Choose raw, not roasted nuts. Choose raw, not pasteurized or homogenized cheese.

Choose grass fed, free-range, cage-free, and hormone-free animal sources. Avoid farm

raised and Atlantic fish - Wild, Pacific, and Alaskan are best.

Cold Water Fish - Salmon, Sardines, Mahi-Mahi, Mackerel etc.

Eggs                                        Cottage Cheese                        Raw Cheeses

Chicken and Turkey                    Venison, Deer, etc.                    Ricotta Cheese

Beef                                         Lamb                                        Game Birds - Pheasant, Duck, Goose

Whey Protein                                                                            Vega – plant-based protein supplement

GOOD FAT CHOICES

F   Choose raw, not roasted nuts. Choose raw, not pasteurized or homogenized cheese.

Choose raw grass fed, free-range, cage-free, and hormone-free animal sources. Choose Almond Butter over regular brands.

Raw nuts & seeds: Almonds, Cashews, Flax, Hemp, Pecans, Pine Nuts, Macadamia, Sesame, Sunflower, Walnuts etc.                             Grass Fed Meat                                    Coconut or Coconut Flakes

Cod Liver oil                             Hemp Oil (3 to 1 ratio)               Olive Oil, Olives

Flaxseed Oil                              Grape Seed Oil                         Almond Butter

Avocado                                   Butter                                       Grape Seed Oil Vegenaise

Raw Cheeses                            Full Fat Coconut Milk, Oil, Butter, and Spread

Full Fat Raw Milk                       Full Fat Plain Yogurt                  Eggs

Lydia’s Organics Crackers          Cashew Butter                           Canned Sardines in Oil or Water

NOTE: AVOID Hydrogenated and Partially Hydrogenated Oils such as cottonseed oil, soybean oil, and

vegetable oils, Trans Fats such as margarine and synthetic butters, Rancid Vegetable Oils such as corn

oil, canola oil, or those labeled simply as “vegetable oil,” which are in practically every bread,

cracker, cookie, and boxed food at the grocery store.

HIGH FIBER CARBOHYDRATE (VEGETABLE) CHOICES

F   Choose organic when possible. Remember, the best carbohydrate choices are vegetables

due to their high fiber content and low glycemic action.

Arugula                                     Asparagus                                Bamboo Shoots

Bean Sprouts                            Beet Greens                              Bell Peppers (red, yellow, green)

Broadbeans                              Broccoli                                                Brussel Sprouts

Cabbage                                   Cassava                                   Cauliflower

Celery                                       Chayote Fruit                            Chicory

Chives                                      Collard greens                           Coriander

Cucumber                                 Dandelion Greens                      Eggplant

Endive                                      Fennel                                      Garlic

Ginger Root                              Green Beans                             Hearts of Palm

Jicama (raw)                              Jalapeno Peppers                     Kale

Kohlrabi                                    Lettuce                                     Mushrooms

Mustard Greens                         Onions                                      Parsley

Radishes                                  Radicchio                                 Snap Beans

Snow Peas                               Shallots                                                Spinach

Spaghetti Squash                      Summer Squash                        Swiss Chard

Tomatoes                                 Turnip Greens                            Watercress

STARCHY CARBOHYDRATE CHOICES

F   Choose organic when possible. If weight loss is a concern, consume starchy carbohydrates

in moderation only, and limit consumption completely after lunch.

Squash (acorn, butternut, winter)      Artichokes                                 Leeks

Lima Beans                               Okra                                         Pumpkin

Sweet Potato or Yam                Turnip                                       Legumes

Adzuki Beans                            Black Beans                              Chick Peas (garbanzo)

Cowpeas                                  French Beans                            Great Northern Beans

Kidney Beans                            Lentils                                       Mung Beans

Navy Beans                              Pinto Beans                              Split Peas

White Beans                              Yellow Beans                            Barley

Brown Rice                               Buckwheat Groats (kasha)          Bulgar (tabouli)

Millet                                        Rye                                          Steel Cut Oats

Semolina (whole grain-dry)         Tapioca                                                Whole Grain Breads

Whole Grain Tortillas                  Whole Grain Cooked Cereals      Ezekiel Bread

Whole Grains                            100% Whole Grain Crackers

FRUIT CHOICES

F   Choose organic when possible. If weight loss is a concern, eat fruit in extreme moderation.

Low GI – Best fruit choice, especially if weight loss is a concern.

Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries,

raspberries, strawberries)

Moderate GI

Cherries                                    Pear                                         Fresh Apricots

Melons                                     Orange                                     Peaches

Plum                                         Grapefruit                                 Pitted Prunes

Apples                                      Avocados                                 Kiwi fruit

Lemons                                                Limes                                       Nectarines

Tangerines                                Passion Fruit                             Persimmons

Pomegranates

High GI – Eat sparingly, or after a workout. Avoid if weight loss is a concern.

Banana                                     Pineapple                                 Grapes

Watermelon                               Mango                                      Papaya

Cooking and Eating Tips to Improve Your Diet

TIP 1: COOK WITH GOOD FATS AND OILS WITHOUT TURNING THEM INTO BAD

FATS

HIGH HEAT: Use only coconut oil, olive oil, grape seed oil or rice bran oil for frying. The best choice is

coconut oil because of its superior flavor when frying food such as chicken. Olive oil, while equally as

healthy, tends to make food soggy rather than crispy. A word of caution regarding olive oil: It will turn

rancid when heated above 120° F. If it smokes, it has already turned rancid.

MEDIUM HEAT: To sauté foods, use sesame oil, rice bran oil, olive oil, grape seed oil, coconut oil or

butter. If the butter “browns” in cooking, it has turned rancid.

BAKING: Butter, coconut oil, sunflower, safflower or olive oil can be used in baking if temperature is

less than 325° F. In a hotter oven, use butter, olive oil or coconut butter.

NO HEAT OILS: Cold-pressed oils such as flax oil, hemp seed oil, sunflower oil, and safflower oil should

never be heated. Instead, add them to food after the food is cooked.

HEMP SEED OIL: Should be used two times daily, mixed with food that contain protein. i.e. mix the oil

in stews and soups, sauces, salad dressings, casseroles, nut butter, etc.

Note: Refrigerate Hemp Seed Oil and all cold pressed oils. Hemp Seed Oil has nature’s ideal 4:1

Omega-6 to Omega-3 ratio.

TIP 2: EAT MORE VEGETABLES

• Potatoes are not vegetables, they are tubers.
• If you cook vegetables, lightly steam them, but raw is best.
• Some people will do better with more protein and less vegetables and others will do better with

more vegetables and less protein, depending on their metabolic/genetic type (e.g., an Eskimo

vs. a Peruvian Indian)

• Organic is best. If not organic, wash them with distilled vinegar or solution available in health

food stores. Use bags to squeeze air out of the vegetables before storing.

• Always eat some protein with vegetables (e.g., an egg or piece of chicken, turkey or fish)
• Add Greens powder if you do not get 6-9 servings of vegetables per day. This is a whole food vegetable supplement designed for this purpose.

TIP 3: ELIMINATING SUGAR IS CRITICAL

• Refined sugar lowers the immune system.
• Sugar promotes yeast growth.
• One can of soda contains 9-13 teaspoons of sugar.
• Today, North Americans consume an average of 120 pounds of sugar per year per person,

compared to 5 pounds per year per family in the early 1900’s.

• Avoid corn syrup, fructose, honey, sucrose, maltodextrin, dextrose, molasses, rice milk,

sweetened almond milk, fruit juice, sweetened brown rice syrup, maple syrup, dates, sugar

cane, corn, beet, and lactose. (The herb Stevia is an acceptable and the preferred sweetener.

Xylitol is an acceptable alternate.)

• Look at sugar content on labels. Anything with -ose at the end is sugar.
• Be cautious with carbohydrates and sugars from vegetables that are not grown above ground.

They will alter insulin levels.