• Introduction
  
• The Ideal Natural Foods Diet
  
• Regular, Gradual Changes Without Obsessing
  
• How to Move to a Natural Foods Diet
  
• Techniques and Resources
  
• Appendices
  

Regular, Gradual Improvement without Obsessing

It is much easier for most people to change their diet slowly, at a comfortable pace. It is also important not to obsess constantly about improving your diet, and not to feel guilty if you do not have a “perfect” diet. Making dietetic changes too quickly may cause you to feel deprived and stressed. Conversely, making no dietetic changes from a Standard American Diet can slow your healing progress.

The following problems could occur if a person is too restrictive with their diet:

• Feelings of Deprivation and emotional stress that could make some health problems worse.
• Tendency to remove focus 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 and transformation techniques.
• Persuades oneself that a temporary reduction of symptoms through a restrictive diet is the equivalent to being on the road to complete healing.
• May encourage overeating and binge eating.

There are cases where a very strict diet may be indicated, but this is usually only when severe reactions cannot be eliminated any other way. Otherwise, please remember that these are lifestyle changes and are best done gradually.

I like to eat a relatively healthy, natural foods diet, but I have fun with it by not being too restrictive. Please do not use any of the ideas below to make yourself feel guilty. The goal should be gradual progress, not perfection. We are individuals and therefore we make changes depending on what instigates the need for the change.

How to Move to a Natural Foods Diet

An excellent way to start the process of beginning a Natural Foods Diet is suggested below:

• Read this book
• Locate Natural Foods/Health Foods stores in your area.
• Purchase Natural Foods cookbooks and begin experimenting with new recipes.
• Read books on Natural Foods Diet and Chinese/Ayurvedic Nutrition.
• Inquire about cooking classes at local Natural Foods stores.
• Learn more about 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. A healthier diet leads to a healthier you. We make better decisions when we feel healthy. When we feel good we eat good, and when we feel bad we eat bad.

An overview of the Natural Foods Diet should consist of a wide-variety of foods within the following main categories:

• Vegetables (cooked and salads)
• Whole grains
• Fish, fowl, and other meats
• Legumes (beans)
• Sea vegetables
• Fruits
• Nuts
• Seeds
• Dairy and eggs (small amounts or none)
• Herbal teas and coffee substitutes
• Juices Spring water for cooking and drinking
• Herbs, spices, sea salt, tamari, unrefined sesame oil, virgin olive oil, and natural sweeteners (maple syrup, rice syrup, barley malt, stevia, etc.)

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 similar to modern supermarkets providing a good selection of products. Some health food stores that sell little more than food supplements may not be useful to you in buying foods for a healthy diet.

Some helpful hints for finding a natural foods grocery store are:

• Look in the phone book under “Health Food Stores.” Company resources for “Healthy Foods & Organic Foods” web pages on the Internet are a good place to search for links to health food stores, co-ops, and other resources.
• Ask local Holistic healthcare practitioners (acupuncturists, chiropractors, herbalists) for resources.
• Ask friends who eat a healthy diet where they buy their food.
• Contact people in nearby cities where there might be a natural foods grocery store where you could visit on occasion and stock up on supplies.
• 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 you may consider.
• Shop at a large local supermarket in which there is a small “natural foods” section. Whole grains, meats, vegetables, fruits, and legumes may be purchased in a traditional supermarket. Try to avoid the highly processed foods that often make up the bulk of what is sold.
• Buy fresh fruits and vegetables, depending on the season, at local farmers’ markets or farm stands. It may take some effort to locate these places, but it is worth it. Try to buy certified organic produce whenever possible, particularly for soy products, corn and potatoes.
• Many staple foods can be ordered through the mail. See the Resources section at the end of this article for mail-order 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 is healthy. Some health food stores sell some products that can actually be quite detrimental to your health. Aspartame (NutraSweet), neotame, acesulfame-k (Sweet-n-Safe, Sunette), sucralose (Splenda) and other toxic artificial sweeteners should be avoided. MSG may be harmful, as well. Reading labels is a good habit to have wherever you shop. BUY LOCAL as much as possible.

• Whatever balance of foods you choose, you can still have the majority of your diet made up of natural, healthy foods;
  
  
• 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% whole grains
  20-30% vegetables
  10-15% legumes
  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, ghee & 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 and meat 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 and chicken:
  

• 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.
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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. Inquire at your local natural food store where you can take cooking classes. It may take awhile 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 forty hours a week or more and are too tired to cook when they get home from work. If that is the case, it is important to avoid adding more stress to your life by forcing yourself to cook when you don’t have the energy. Try to cook the foods you can, and use the following techniques as a way to reduce the effort spent cooking meals.

• Share food preparation tasks with other members of the household, either regularly or whenever you can. Even once a week will be helpful.
• Find restaurants that serve relatively healthy meals without too much “junk” and eat at those restaurants. Try to find restaurants that serve mostly healthy foods and be happy with that—don’t beat yourself up about it. Ethnic restaurants with food from India, Thailand, Korea, Greece and Africa often have healthy options (without MSG.)
• Make quick-cooking meals on occasion, such as soba noodles, steamed vegetables, salads, or fish. These do not take too long to prepare, and sometimes I add pre-made sauces or salad dressings from my local Natural Foods store.

Another very important point related to cooking is that it can be extremely healing to eat hot meals most 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 warm meals and drinks, especially during the cold winter months.

Probiotics

Probiotics refer to beneficial bacteria that contribute to the health of the intestinal tract. There are a number of traditional foods that promote the healthiness of beneficial bacteria and a variety of these foods should be ingested on a regular basis. Some foods included are: miso, pickles, sauerkraut, kimchee, yogurt, kefir, beer and 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 WebPage/Amazon.com Bookstore. Sauerkraut and other traditionally fermented products can be helpful as well when they are eaten occasionally. Some people are sensitive to some of these fermented products. However, miso is usually well tolerated. Please start with small amounts to see if you have sensitivities.

“Probiotics”

• 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-tumor properties.
• They act as “watchdogs” by effectively controlling the spread of undesirable microorganisms. By altering the acidity of the region they inhabit and/or producing specific antibiotic substances, they deprive rival unfriendly bacteria of necessary nutrients. The antibiotics some of the friendly bacteria produce are effective against many harmful bacteria, viruses and fungi. Candida albicans is one of the harmful yeasts controlled by the probiotic, lactobacilli. Candida albicans is implicated in many health problems in people who are malnourished or whose immune systems are compromised.
• They effectively help to control high cholesterol levels, thereby affording us protection from cardiovascular damage that excessive levels of that 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, thereby enhancing immune function.
• They help considerably to enhance bowel function. When bowel bacteria are absent, the function of peristalsis is impaired and the time taken for food to pass completely through the system is increased.
• Sixty percent of the circulating female hormones, such as estrogen, are excreted into the gastro-intestinal tract in the bile. Bacterial enzymes then act upon the hormones before it is re-absorbed into the bloodstream. From there, it is sent back to the liver for reactivation into a biologically active form.

Probiotics can be negatively affected by the following:

• An 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 destroy a significant percentage of beneficial bacteria in the intestines. The amount affected is largely dependent upon whether they are narrow-spectrum or wide-spectrum antibiotics and length of time used. If you are prescribed antibiotics, use narrow-spectrum antibiotics only as long as absolutely necessary, and subsequently take probiotic supplements.
• Chlorinated water used on a regular basis can destroy beneficial bacteria in the intestines.
• Stress, especially chronic stress, negatively affects beneficial bacteria.
• Other pharmaceuticals such as steroids and NSAIDS (non-steroidal, anti-inflammatory drugs) can have a negative effect on the beneficial bacteria in the intestines.
• Radiation, such as x-rays can cause a loss of probiotics.

Some ways the body is affected by the loss of probiotics are:

• Lack of recirculation of female hormones such as estrogen.
• Overgrowth of detrimental, disease-causing bacteria and yeast organisms.
• Production of endotoxins in the gastro-intestinal tract that could lead to serious illnesses.
• Partially digested proteins are allowed to enter the bloodstream contributing to a variety of system disorders.
• Gastro-intestinal tract problems may be caused by loss of probiotics and the appearance of detrimental bacteria.
• Specific strains of detrimental bacteria may cause health problems affecting insulin production, thyroid function and may contribute to autoimmune diseases.

There are many things to consider when using a probiotic supplement and it is advisable to rely on the advice of a Holistic medicine practitioner to assist in choosing a product that will be useful to you. When choosing a probiotic supplement, purchase one of high quality and be sure to research the product thoroughly.

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—linoleic acid and alpha-linoleic acid. The body takes these essential fatty acids and makes other useful substances from them.

Some signs of linoleic acid deficiency include: eczema, loss of hair, behavioral problems, susceptibility to infections, failure of wound healing, arthritic conditions, heart and circulatory problems, and growth retardation.

Some signs of alpha-linoleic acid deficiency include: weakness, motor incoordination, tingling in the extremities, behavioral changes, growth retardation and vision impairment.

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 include: sesame seed oil, safflower seed oil, sunflower seed oil, and hemp seed oil. Good sources of alpha-linoleic acid include: flax seed oil and ground flax seeds, hemp seed oil and soybean oil (organic).

Some fish such as salmon, mackerel, and herring contain alpha-linoleic acid derivatives, EPA and DHA, which have numerous positive health benefits. Farmed fish have less EPA and DHA that fresh, wild fish but wild fish sometimes have more pollutants. Some people find it beneficial to ingest small amounts of these fish on a regular basis.

Seed oils can be purchased from a Natural Foods store and should be “unrefined” and preferably pressed at low temperatures. Be sure and read the label. Opaque (non-transparent) bottles are preferable as heat and light can begin to slowly destroy the EFAs. 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 deteriorate rapidly so these can usually be found in the refrigerated section of the stores in opaque bottles. Look for ones that have been recently pressed.

Because it can be difficult to get essential fatty acids from modern diets, a supplement may be helpful. Here are some general guidelines to consider:

• Regular use of moderate amounts of sesame oil in cooking, and safflower oil for 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 per 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. Only grind the seeds as you need them. Some Natural Foods stores and cooking supply stores carry inexpensive grinders for seeds.
• Moderate use of extra virgin olive oil.
• Possible use of EFA supplements.
  

• NAET Treatment or Bioset Technique
  Some people report significant improvement when diagnosed and treated by a Nambudripad-trained (NAET) healthcare practitioner. I use a version of Bioset and my own technique, Total Body Balancing.
  
• 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.
  
• Meridian Stress Assessment
  I utilize this bio-energetic technique in my office. It uses accupressure points on the body and using a computerized analysis, giving a very accurate and detailed print-out on your own bodies imbalances including; food, airborne intolerances, vitamin-mineral deficiencies, hormonal imbalances, chemeical substitutes, organ and system stresses, weaknesses, etc.

Drinking/Cooking Water

Here is a list of suggested water sources:

Spring water from glass bottles. As long as the water bottle says, “spring water” is must by U.S. law come from a real spring and cannot be filtered tap water. The bottler should regularly test the water. Call the bottler for more information. This is ideal because you avoid toxic substances such as chlorine, fluoride compounds, THMs, etc. Sometimes water can be purchased in heavy five-gallon glass bottles. Spring water should be stored in glass bottles only. Try to avoid flimsy plastic bottles because the plastic may leech into the water.

• Water filtered with a combination carbon filter/reverse osmosis filter. You can go to Amazon.com bookstore for a list of vendors that sell quality water filters. Remember to change carbon filters as instructed by the vendor.
• Water filtered with a solid carbon filter. A carbon block or granulated filter will not remove fluoride compounds from the water, even if the manufacturer says it does.
• Boiled tap water

Check the labels of the products you purchase at the natural foods store. Many vendors now use filtered water when making their products. Buying food and liquids from vendors who filter their water will help you avoid chlorine compounds. However, there may be fluoride compounds in the water if the manufacturer did not use a reverse osmosis filter.

It is impossible to avoid chlorinated and fluorinated water completely if you enjoy going out to restaurants occasionally or if visiting the homes of friends. So I suggest just doing the best you can. Preferably, that means using spring water as the bulk of your drinking and cooking water.

• 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.
  
  
• Coffee Substitutes
  There are quite a few coffee substitutes that you can buy from your local natural foods store, eg. Cafix.
  
  
• Spring Water Plain spring water is an excellant, healthy beverage.
  
  
• Milk Substitutes
  Soy milk and rice milk are sold in natural foods stores and are excellant milk substitutes. Soy milk can be particularly difficulty to digest for some people, so rice milk may prove a better substitute.
  
  
• 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
      
  
  
• Amasake
  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.
  
  
• Vegetable Broths
  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. 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."
  
  
• Alcoholic Beverages
  If you decide to drink alcoholic beverages, please do so in small to moderate amounts.
  
  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.
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• 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.
  
  
  • acesulfame-k (Sunette, Sweet One, Sweet-n-Safe)
    
    
  • sucralose (Splenda)
    
  
  
  • saccharine
    
    
  • cyclamates
    
    
  • refined white sugar
    
    
  • fructose sweeteners (refined)
    
    
  • corn syrup
    
    
  • dextrose
    
    
    
  • brown sugar (usually just white sugar mixed with molasses or sprayed with coloring)
    
    
  • sugar alcohols (sorbitol, mannitol, etc.)
    
  
  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:
  
  
  • Evaporated cane juice (Sucanat, Florida Crystals)
    
    
  • Stevia leaf, powder, and extract
    
    
  • Barley Malt
    
    
  • Rice Syrup
    
    
  • Yinnie Syrup
    
    
  • Amasake
    
    
  • Honey
    
    
  • Fruit Juice
    
    
  • Fructooligosaccharides
    
  
  

Dairy
Dairy foods have traditionally been eaten in small amounts and many times in the form of fermented foods such as yogurt or kefir. Some people have an unidentified intolerance or allergy to dairy products. In general, it can be very helpful for most people to decrease or eliminate dairy products from their diet. Some people find 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 best.

Pesticides and antibiotic residues are frequently found in dairy products despite government efforts to screen products. 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 attributed to dairy use include: acne, atherosclerosis, belly-aches, bloated abdomen, bronchitis, chest infections, cramps, diarrhea, eczema, gas, gastrointestinal disturbances, hay fever, hemorrhage, high blood pressure, hives, juvenile rheumatoid arthritis, multiple sclerosis, 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 shown that high animal protein diets and ingestion of caffeine decrease absorption of calcium. Weight-bearing exercises increase bone density significantly and decrease osteoporosis.

Good sources of calcium include: turnip greens, watercress, collard greens, kale, broccoli, soy products, and sesame seeds. In some cases, a calcium/magnesium supplement can be taken to increase calcium intake.

A few helpful tips in selecting a small amount of dairy products are:

• Choose plain yogurt or kefir whenever possible. Use a small amount of ghee (clarified butter) in cooking. Rice milk, nut milk, goat milk, soy milk, soy products with casein, and amasake are good substitutes for dairy products.
• Avoid homogenized dairy products whenever possible. Homogenization significantly reduces the size of the dairy fat molecules making absorption of the fat and other undesirable elements much greater. Choose whole dairy foods if the product is not homogenized. If the dairy is homogenized, then choose skim or 1% fat 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 significantly increase human cancer growth rates.
• Choose “organic” dairy whenever 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 and then consumed by humans.
• Milk proteins such as casein (caseinate) and whey are often found in non-dairy products, especially creamy soy products. Many people benefit by avoiding these ingredients.

Most natural food stores can provide detailed information on the source of dairy foods that they sell.

Continuing with the list of suggested food items to avoid includes:

• Autolyzed yeast
• Hydrolyzed oat flour
• Artificial colors and food dyes
• Natural and artificial flavorings
• Natural beef or chicken flavoring
• Nitrites, sodium sulfite, and potassium bisulfite
• MSG in the form of “hydrolyzed proteins” is 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. A tiny amount of umeboshi paste or sea salt may be used safely as a substitute preservative. 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 and textured protein.

Heavily refined foods and meals should be avoided. Some examples include: frozen pizzas, pot pies such as chicken pot pie, prepared meals from grocery stores such as Lean Cuisine, and Hungry Man, filtered fruit juices, and white bread. Eighty percent (80%) of most items sold in a typical grocery store would probably fit into this category.

Ethnic restaurants often have healthy food that will save cooking (e.g. Korean, Japanese, Thai, Vietnamese.) Be sure to insist upon getting food without MSG. Also, many natural food stores have healthier prepackaged foods that can be made quickly.

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. Even though organic foods are slightly more expensive, they are well worth the cost in the long run.

• 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). Headaches are often linked to 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:
  
  
  • Frozen pizzas
    
    
  • Pot pies (e.g., Chicken Pot Pie)
    
    
  • Prepared meals from grocery stores (e.g., Lean Cuisine, Hungry Man)
    
    
  • Filtered fruit juices
    
    
  • White Bread
    
  
  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.
    
    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
    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.
    
    
  • 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
    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 such as ice cream, 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 eliminate caffeinated beverages from one’s diet including coffee, caffeinated soda, black tea, kola nut, and guarana herb. Caffeine is far too stimulating, and causes restless sleeping, irritates the stomach, and is hard on the adrenal glands. 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, which are all excellent choices. Dandelion root tea, fresh juices, and herbal teas with a small amount of licorice root are also good substitutes. 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. Some companies do use a natural decaffeination process, so look for these products when choosing decaff.

  Please remember that cutting caffeine out of the diet too quickly can cause a severe reaction. A gradual reduction and elimination of caffeine is best.

  If you drink a lot of carbonated beverages, it is a very good idea to gradually reduce these beverages, even if it is just carbonated water. On occasion, it is all right 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 a digestive weakness or asthma.

   

  Fruit and Fruit Juices
  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.,br>
  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).
  
  

  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 toward 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 a lot of flour products can lead to mucus buildup throughout the body, especially when accompanied by a weak digestion or a large fruit intake. Some suggested substitutes are whole grains, soba and udon noodles, whole grain “baby” food or cereals.

  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 into the product and it is called “enriched.” It is much better to eat whole grains. The majority of grain products eaten should be unrefined. Try to eat whole grains in an easily digestible form or gluten-free grain product if necessary.
  
  

  Meat
  It is better for most people to eat fish, organic turkey, chicken, lamb, buffalo, venison, & red meat in small amounts, for some people once a week is enough. Excess meat ingestion, especially red meat, can cause numerous problems in the gastro-intestinal 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.

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

  Try to purchase it at a natural foods store and make sure that the animal was not fed a chemical diet or treated abusively.

  Cook the meat thoroughly so that all the bacteria are killed.

  Traditional societies add various spices to meat to make it more digestible and less toxic to the gastro-intestinal tract
  Eat a cooked leafy green vegetable at the same meal as meat is eaten.
  
  
  Legumes
  A variety of legumes may be eaten as substitutes for meat. Mung beans, black beans, garbanzo beans, pinto beans are suggested as well as tempeh and seitan.
  

  Table Salt
  When using table salt remember it is important to use only a moderate amount and only during the cooking process. Everyone has to find out what his or her salt needs are. However, most people should not use too much salt. That does not mean that one needs to avoid salt completely, unless ordered to do so by your healthcare practitioner.

  Cooking legumes requires some salt to make them more digestible and is best when added thirty minutes before the end of the cooking time. You only need a tiny pinch when cooking grains. Limit the amount of salt used to a moderate amount when cooking vegetables.

  It is much better avoid common table salt and use the following in small quantities: sea salt (preferably without trace minerals removed), tamari, umeboshi plum (or paste), miso, and other fermented food such as pickles or sauerkraut.
  

  Cooking Oil
  Gradually eliminate cooking oil bought at normal grocery stores and use small to moderate amounts (1 to 2 Tablespoons per day) of ‘unrefined’ sesame oil or virgin olive oil bought in natural food stores. Unrefined sesame and olive oils are an excellent source of essential fatty acids and generally should not be eliminated from a healthy diet. Cold-pressed oils (e.g. sesame) become rancid faster than unrefined oils, but are all right 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. Refrigerate opened bottles of cooking oil. Throw away old bottles in case they have become rancid.
  

  Nightshade Foods
  As a general rule, it is a good idea not to eat an excessive amount of foods in the nightshade family. These include tomatoes, 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 can cause a worsening of symptoms. Check the labels carefully, as some prepared foods contain tomatoes, peppers, or potato flour. I suggest using 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 formerly caused negative reactions. Some common foods that can cause problems for some people include:

  • Dairy
  • Wheat
  • Corn
  • Gluten-containing foods, which include wheat barley, oats and rye.
  • Fermented foods such as pickles, beer, wine, etc.
  • Yeast-containing foods
  • Citrus fruits
  • Apples
  • Strawberries
  • Meat (especially red meat)
  • Fatty foods (e.g. red meat, avocados, dairy)
  • 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.
    

    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 of elemental mercury, methyl mercury and inorganic mercury.) Chewing gum regularly increases that mercury burden tremendously. Chronic, long-term exposure to mercury has been linked to neurological disorders, psychological disorders, gastro-intestinal 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.
    

  
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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 meals in a calm, unhurried manner. However, that doesn’t mean you can’t talk and tell jokes during the meal.
• It is all right 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. Examples may be fruits and grains, or meat and legumes. Make changes to eliminate food or combinations that cause distress.
• Fifteen minutes before meals 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 mail order. Enteric-coated capsules are better if you can find them. If they don’t help you significantly, do not use them.

Some people have difficulty digesting whole grains. Here are some ideas that may help:

• Undo and soba 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 stores 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 all right 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. Other beans should be soaked overnight in spring water. Pour off the water and cook in a pot for at least 1.5 hours. Lentils may be cooked more quickly. Add a rinsed strip of Kimbu sea vegetable to the pot before cooking. Boil rapidly for twenty minutes, spooning off any 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 rapidly 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, which is available at local natural foods stores.

Tempeh is made from soybeans and is an easily digestible source of protein. I do not recommend relying totally on soy products for protein. Try to eat a variety of legumes that you can tolerate.

Vegetables may need to be cooked 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 are easy to digest. Eating more vegetables and less grains and beans is sometimes helpful for digestion.

When eating meats, adding a small amount of finely grated ginger root with the meat can help reduce the toxicity. All meat should be cooked thoroughly.

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 an herbal tea formulated for digestion after the meal. Check at a natural foods 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. Also, 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 counter-acting toxic stomach acids created when digestive problems exist. A natural foods store should be able to order it. Suggestions for long-term improvement of digestion:
• Eat warm 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 warm foods at every meal, that is all right. Just do the best you can without putting too much pressure on yourself.
• As part of your yoga practice, twisting exercises help improve digestion.
• You may need to perform a detoxification of the gastro-intestinal 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 strengthening exercises. Do not over-exert yourself, though,
• Regular use of an herbal formula to strengthen the digestion on a long-term basis may sometimes be helpful.

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 because it will pay off in the long run. If you deal with many health issues, please always work with a healthcare practitioner.

The use of a high quality probiotic supplement to help build a healthy population of beneficial bacteria in the intestines may be helpful in aiding digestion.

There are three ways to obtain nutrients and these are through diet, concentrated food sources and individual vitamin and mineral supplements. The goal is to work toward obtaining most or all of our nutrients through a healthy, natural food diet. The reality is that many people, for a variety of reasons, need to take some form of supplements to help themselves heal or meet their nutrient needs. Many helpful supplements come in the form of concentrated food sources of nutrients, which can be helpful because they have fewer tendencies to throw a person’s body chemistry out of balance. Individual vitamin and mineral supplements are sometimes helpful for persons with chronic illnesses. In summary, it is impossible to give detailed recommendations for an individual’s needs. A Holistic healthcare practitioner or a professional nutritionist can help you with specific recommendations.

• Discuss changes with your chosen holistic health practitioner.
  
  
• Make changes gradually.
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• 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.
    
  
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1. Eat lots of cooked vegetables including green leafy vegetables.
   
   
2. Eat meals on a regular schedule where possible.
   
   
3. 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.)
   
   
4. Eat miso soup several times per week and include the ocassional use of other traditionally fermented dishes.
   
   
5. 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.
   
   
6. 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.
   
   
7. Shop for foods at a natural food store and wherever possible, purchase organic foods.
   
   
8. Food cravings can be handled best by using holistic healing tools such as taking classes in yoga, meditation, and moderate exercise a. Getting small, regular amounts of protein at meals (e.g., legumes, fish, tofu, etc.) can help reduce sugar and other cravings.
   
   
9. 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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