In this chapter I will briefly discuss what is sometimes called a
"natural foods diet." This chapter is not intended as a substitute
for nutrition counselling from a Holistic Medicine practitioner.
A practitioner such as a very experienced Ayurvedic Medical Doctor
or Oriental Medical Doctor would be able to devise a diet that very
closely matches your health and nutritional needs. I will simply
attempt to provide general guidelines that can help you get
started.
A growing number of people are benefiting from a natural foods
diet. These people along with countless scientists and nutritionists
and Holistic Medicine practitioners know that a natural foods diet
is a very important part of holistic healing. Such a nutrition plan
can help cure acute and chronic illnesses and play an enormous part
in preventing future illnesses. I encourage you to become part of
the countless millions of others who are gradually incorporating
holistic healing fundamentals into their lifestyle to reap
immediate and future health benefits.
In order to prevent or heal health problems and build a foundation
for the development of vibrant health, you should consider
incorporating some of the ideas in this article. The goal is not
to develop a strict or "perfect" diet, but to develop a relaxed and
varied, yet healthy diet. It is very important that you not take
the holistic healing information on this page any other pages as
a way to feel guilty about your past decisions or what you cannot
do at the current time. Just make gradual changes as you are ready,
relax, and accept whatever you can do at the moment. Stress
reduction techniques and Inner Healing Techniques such as
meditation can help you make changes more easily.
Some people are under the impression that healing from a serious
illness or even preventing future illness possibilities simply
involves switching from a Standard American Diet (S.A.D.) to a
"natural foods diet." While, it is true that a change to such a
diet can be very beneficial, it is often a mistake to get too
caught up in nutritional changes (or taking supplements or herbs).
The Ideal Natural Foods Diet is one where you (the reader)
uses your own knowledge and intuition to decide what your
body needs. I sincerely hope that you do not use the ideas
below as rigid rules, but instead, use them as suggested
guidelines as you develop your own personal inner feeling
as to what food your body needs. As your nutrition plan
gradually improves, please practice deciding for yourself
what food your body needs rather than relying on what I
say or what a well-known author says. So, have fun and
don't get too rigid using someone's dietary rules. In the
long run, this usually provides the best nutrition for
your body. Any regular practice that helps you get in
touch with your own inner feelings and process can help
develop the ability to know what foods your body needs.
Practices such as meditation, yoga, tai chi/ qigong, etc.
are practices that can be helpful in this regard and may
someday be something you would like to experiment with
by taking a class.
It is much easier for most people to change their diet over
time at a comfortable pace. It is also important to not
obsess constantly about improving your diet and to not beat
yourself up if you don't have a "perfect" diet. Making
dietetic changes too quickly may make you uptight and
cause you to feel deprived. On the other hand, making no
dietetic changes from a S.A.D. over time can slow
you healing progress.
The following is a list of some of the problems that could
occur if a person is too restrictive with their diet:
Causes feelings of deprivation and emotional stress
which can actaully make some health problems worse.
Tends to take focus away from other activities that
can be extremely important in the complete healing process
such as enjoyment and nurturing activities, fun, stress
relief, and inner healing & transformation techniques.
Makes it easier to fall into the trap that a temporary
reduction of symptoms through a restrictive diet is the
equivalent to being on the road to complete healing.
May set you up for midnight binges and overeating.
There are cases where a very strict diet may be indicated.
But this is usually where severe reactions cannot be
eliminated any other way. Otherwise, please remember that
these are lifestyle changes 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.
There is an enormous amount of useful information in this
article. But please do not be intimidated into thinking
that everything has to be changed at once.
An excellent way to start the process is the perform the
following steps:
Locate Natural Foods / Health Foods stores in your
area.
Purchase Natural Foods cookbooks and begin
experimenting.
Purchase other books on Natural Foods Diet and
Chinese/Ayurvedic Nutrition.
Ask at local Natural Foods stores about cooking
classes.
If you have difficulty making changes over time, don't
worry about it. Try commiting experimenting with one of the
Inner Healing & Transformation techniques discussed on this
web page. These techniques (especially the body-oriented
and inner peace-oriented techniques) can be enormously
helpful in reducing cravings and/or addressing eating
disorders over time.
If possible, do most of your food shopping at a natural
foods store. In some cities, there are large natural food
grocery stores that are not unlike modern supermarkets in
that they have an enormous selection of products. There are
smaller health food stores that can also provide many of the
food products needed for a healthier diet. There are some
health food stores that sell little more than food
supplements and may not be useful for you in putting
together a healthy diet.
In order to find a natural foods grocery store:
Look in the phone book under "Health Food Stores."
Company resources for Healthy Foods & Organic Foods
web page is a good place to look for links to health food
stores, co-ops, and other resources.
Ask local holistic healthcare practitioners
(e.g., acupuncturists, chiropractors, herbalists).
Ask friends who eat a healthy diet.
Contact people in nearby cities where there might
be a natural foods grocery store that you could visit on
ocassion to stock up.
Contact a major health food store chain
for information on stores in your area.
If you cannot find any natural food stores in your area,
there are a number of other options:
Shop at a large local supermarket. Many supermarkets
have a small "natural foods" section. In addition, one
can purchase whole grains, meats, vegetables, fruits,
legumes, etc. Just try to avoid most of the highly
processed foods that often make up the bulk of what is
sold at some supermarkets.
Get fresh vegetables, fruits, and whatever else is
possible at local farmers' markets or farmstands. It
may take some effort to locate these places, but it can
be worth it. Try to get certified organic produce where
possible (Buying organic is especially important for soy
products, corn, and potatoes).
Many staple foods can be ordered through the mail. See
the Resources section at the end of this article for
mailorder sources of natural foods.
I do want to stress, however, that just because you shop
at a natural food store does not mean that everything
there is healthy. Some health food stores sell some
products that can actually be quite detrimental to your
health (e.g., aspartame (NutraSweet), neotame, acesulfame-k
(Sweet-n-Safe, Sunette), sucralose (Splenda) and other
toxic artificial sweeteners, MSG, etc.). Reading labels is
a good habit to have wherever you shop.
Try to eat a variety of foods within each main category
listed above, especially vegetables. In addition, try to
get a wide variety of cooked green, leafy vegetables such
as collard greens, beet greens, mustard greens, etc.
An enormous variety of very tastey meals can be made with
a little bit of practice and some good cookbooks. Amazon.Com
bookstore for some cookbook titles.
There are many conflicting opinions on what the best balance
of foods are for people. Most people now agree that a diet
that is balanced for one person may be intolerable for
another. Some people have enormous success with a
traditional natural foods diet as presented by authors
such as Dr. Dean Ornish or Annamarie Colbin, while others
have more success with a different way of balancing one's
diet such as that prescribed by Dr. Barry Sears in his book,
"Enter The Zone."
What works for you may take a little bit of experimenting.
I suggest that you look eat each of the ideas for balancing
types of foods and find out what works best for you through
experimen- tation. But keep in mind the following two very
important points:
Whatever balance of foods you choose, you can still
have the majority of your diet made up of natural, healthy
foods;
and Your food needs will likely change over time. For
example, for several years you may start out eating a small
percentage of whole grains and more meat and fat as
described by Barry Sears, but over time as your health
improves using nutrition and other possible healing
techniques (e.g., Tai Chi, Yoga, Herbalism, Acupuncture,
Bioenergetics, Meditation, Qigong, etc.), you may find it
more beneficial to move towards a natural foods diet as
described by Annamarie Colbin. In addition, as your health
improves you may find the ability to eat foods that you
could not tolerate years earlier because they caused wild
insulin swings or because of allergic and intolerance
reactions.
The following examples dietary percentages are meant to
give you a general idea of what a balanced diet might look
like for one person. These percentages would vary widely
depending upon several circumstances.
20-40% 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:
10-20% meat (mostly a variety
of fish + a small to moderate amount of "organic" fowl or
red meat)
20-40% vegetables (including green, leafy vegetables)
5-15% sea vegetables
10-15% herbal teas, and coffee substitutes, and other
healthy beverages (see below)
5-15% grains and/or buckwheat (soba) or udon noodles
(chewed very well)
5-10% legumes
0-10% dairy and eggs
5-10% other (e.g., fruit if tolerated -- separate
from meal)
Forcing large amounts of whole grains in your system if it
cannot handle it is not a good idea. Over a long period of
time and as the body heals using a healthy diet and other
important techniques, it is preferable to gradually add
more whole grains into the diet. You will have to find out
what your body needs and tolerates with some
experimentation.
Please try not to get overly caught up in all of the
theories. The important thing is to take the steps necessary
to find what works best for you and keep open to future
changes as you condition changes.
Variations
Climate
In colder climates, it is traditional to eat slightly more
root vegetables, meat and heavier grains (e.g., buckwheat,
barley), and much less fruit. In warmer climates, it is
traditional to eat more lighter grains, more green leafy
vegetables, more salads, slightly more fruit, and less
meat. However, these subtleties take a back seat to eating
whatever balance feels most comfortable during your healing
process.
Individual
This is the most important variation. Please try to avoid
obsessing about percentages of food categories. Over time,
you can work towards the very approximate percentages that
feel right for you.
A holistic health practitioner can give you a diet to suit
your needs. In general, start out by gradually moving
towards a diet that includes plenty of vegetables, some
whole grains, some legumes, some meat, a small, but regular
amount of various sea vegetables, regular use of small
amounts of natural cooking oils or ground seeds, a limited
amount of fruit (although more in the warmer climates is
fine), some herb teas or other beverages, and some treats
from time to time. Then vary it over time to find out
what works best for you.
Illness
Some illnesses make it necessary to vary the percentages of
food eaten. For example some people cannot easily tolerate
whole grains. In this case, it is important to try to
incorporate easily digestible grain products such as soba
(buckwheat) noodles or even baby food made from whole grain.
If it is still not possible, you may want to consider
whether you have a gluten intolerance. You may also need to
take regular supplementation as discussed later.
Try to do whatever you can to include some food from the
main food categories. However, if it is not possible, then
don't worry. As your health improves, you may eventually
be able to incorporate easily digestible foods from
categories that you may not be able to tolerate at
this time.
Try to have your food cooked on a regular stove or in an
oven rather than having it "nuked" in a microwave oven.
Eat freshly cooked/prepared dishes when possible as there
is more energy (chi) in freshly-cooked foods than foods that
have been cooked or prepared several days earlier. It can
be very helpful to take cooking classes or to get help from
a friend. Ask at your local natural food stores where you
can take cooking classes. It may take a while to become
adept at using natural, healthy foods. Please be patient
with yourself.
While eating home-cooked meals can be helpful, the reality
is that many people work 40+ hours per week and are too
tired to cook everyday after work. If that is the case, it
is important to try and avoid adding enormous stress to your
life by forcing yourself to cook when you don't have the
energy to do it regularly. Try to cook the foods you can
and use the following techniques as a way to reduce the
effort spent cooking meals:
Share cooking/cleaning up tasks with other members of
the household either regularly or whenever you can (e.g.,
once per week).
Find restaurants that serve relatively healthy meals
without too much junk and eat at those restaurants. (If
you have to eat at restaurants often because of no
time/energy to cook foods, just try to find healthy food
and be happy with that -- don't beat yourself up about it.)
"Ethnic" restaurants with food from India, Thiland, Korea,
Japan, Africa, etc. often have healthy options (without
MSG).
Make quick-cooking meals on occasion. Many dishes such
as soda noodles, steamed vegetables, salads, fish, etc. do
not take too long to cook. Sometimes, I will add natural,
pre-made sauces or salad dressings from my local Natural
Foods store if I do not have the time or energy or ability
to make them myself.
Another very important point related to cooking is that it
can be extremely healing to eat hot meals the majority of
the time (except in the heat of the Summer months).
Overdoing cold foods can damage one's digestive strength
and overall health. Try to warm up your body with hot meals
and hot drinks, especially in the cold Winter months.
Probiotics refer to friendly bacteria which contribute to
the health of the intestinal tract. There are a number of
traditional foods that promote the health of beneficial
bacteria. If possible, a variety of these foods should be
ingested on a regular basis.
Some of these include:
Miso
Pickles
Sauerkraut
Kimchee
Yogurt
Kefir
Beer/Wine
Many people find that having Miso soup several times per
week helps strengthen their health over time. Instructions
on how to purchase and cook miso soup (without destroying
the beneficial bacteria) can be found in some of the
cookbooks listed in the Holistic Healing Web Page/
Amazon.Com bookstore. Sauerkraut and other traditionally
fermented products can be helpful as well when they are
eaten ocassionally. Some people are sensitive to some of
these fermented products (although miso is usually tolerated
well), so please start with small amounts to see if you
have sensitivities.
For many people it is preferable to get their probiotics
from the food sources listed above.
While avoiding a high saturated fat diet can be beneficial,
there are some essential fats that are extremely important
for healing and maintaining good health. There are two
Essential Fatty Acids (EFAs), linoleic acid (LA) and
alpha-linoleic acid (LNA). The body takes these EFAs and
makes other useful substances from them. Some foods
contain derivatives of these EFAs and other fatty acids
that can also be beneficial.
Some signs of linoleic acid (LA) deficiency include:
eczema
loss of hair
behavioral problems
susceptibility to infections
failure of wound healing
arthritic conditions
heart and circulatory problem
growth retardation
Some signs of alpha-linoleic acid (LNA) deficiency
include:
weakness
motor incoordination
tingling in the extremities
behavioral changes
growth retardation
vision impairment
behavioral changes
You do not have to eat large amounts of these foods, simply
include them as a regular part of your cooking and food plan.
Good sources of linoleic acid (LA) include:
Sesame seed oil
Safflower seed oil
Sunflower seed oil
Hemp seed oil
Good sources of alpha-linoleic acid (LNA) include:
Flax seed oil and ground flax seeds
Hemp seed oil
Soybean oil (organic) (small amounts of LNA)
Some fish such as salmon, mackerel herring, ect. contain LNA
derivaties, EPA & DHA, which have numerous positive health
benefits. Farmed fish (sometimes found in Natural Food
stores) have less EPA & DHA than fresh, wild fish but the
wild fish may have more pollutants. Some people find it
beneficial to ingest small amounts of these fish on a
regular basis.
Seed oils should be purchased from a Natural Foods store
and should be "unrefined" and preferably pressed at low
temperatures. (Read the label.) Opaque (non-transparent)
bottles are preferable because heat and light can begin
to slowly destroy the EFAs. Soybean oil has only small
amounts of LNA, but can be healthy as long as the organic
varieties are used (since the non-organic varieties are
often genetically-engineered). Seed oils with large amounts
of LNAs (e.g., Flax, Hemp) can go bad very quickly, so
these can often be found in the refrigerated section of
Natural Food stores in opaque bottles. Look for ones that
have been pressed recently.
Because it can be difficult to get essential fatty acids
(EFAs) from modern diets (even natural foods diets in some
cases), an EFA supplement may be helpful.
In summary, here are some general guidelines to
consider:
Regular use of moderate amounts of sesame oil in
cooking and safflower oil in occasional use for salad
dressings, sauces, etc.
Regular intake of small amounts of cold-water fish
such as salmon, mackerel and herring (3-4 times/week).
Semi-regular use of flax seed oil/ground flax seeds
or hemp seed oil (if you can find it). Freshly ground
flax seeds or hemp seeds can be put onto cooked cereals
and other dishes. Some Natural Food stores and cooking
supply stores carry inexpensive grinders for seeds.
Avoid foods that you are allergic to or have a food
intolerance for. If you are allergic to certain healthy
foods, you may be able to incorporate them into your diet
at a later time when your health improves using holistic
healing techniques (e.g., nutrition, yoga/meditation, tai
chi, etc.). But for now, it is important to either 1)
make the food more digestible to avoid reactions or, 2)
if that doesn't work, avoid the food completely.
A enormous number of people have reported that some
symptoms disappeared when they, for an extended period
of time, avoided foods that caused problems. Food
allergies and intolerances and many times more common
than the "medical establishment" likes to admit. Many
times, eating foods that cause problems leads very
gradually to adverse symptoms, poor health, or simply a
run-down feeling.
Spring Water from glass bottles. As long as the water
bottle says, "Spring Water," it must, by U.S. law, come
from a real spring and cannot be filtered tap water. Water
should be regularly tested by the bottler. Call the bottler
for more information. This is ideal because you avoid the
toxic substances (chlorine, fluoride compounds, THM's, etc.)
and get the natural minerals in the water.
Same as "1" above, but water is stored in heavy
5-gallon jugs.
Water filtered with a combination carbon filter/reverse
osmosis filter. See Debra Lynn Dadd books listed in the
Holistic Healing Web Page/Amazon.Com bookstore for a list
of vendors that sell quality water filters. Remember to
change carbon filters as instructed by vendor. Spring
water stored in 1-gallon jugs. Try to avoid the flimsy
jugs as the plastic can leech into the water.
Water filtered with a solid carbon filter. (If water
supply is *not* artificially fluoridated, this option
should come before "4" above.)
A carbon block or granulated water filter will not
remove fluoride compounds from the water no matter what
the manufacturer literature might say.
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 product. 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 fluoridated water
completely if you enjoy going out to restaurants
ocassionally or going over to friend's houses, so I suggest
just doing the best you can. Preferably that means using
spring water as the bulk of your cooking and drinking
water.
It is important to get plenty of fluids. The amount will
vary from person to person, but most people should get at
least 6 cups of beverage per day. You can have quite a bit
of variety in this category, including:
Herbal Teas
Unless you are taking a specific herbal tea for medicinal
reasons, you can experiment quite a bit with different
herbal teas. Try to avoid regular drinking tea that
contains herbs with significant amounts of caffeine
(e.g., guarana, kola, nut, black tea). You can get a
variety of herbal tea beverages at a natural foods
grocery store or from mailorder sources. (See Resources
section below).
Coffee Substitutes
There are quite a few coffee substitutes that you can buy
from your local natural foods store.
Spring Water
Plain spring water is an excellant, healthy beverage. See
discussion above regarding water.
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.
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.
In the far east, amasake drinks are sometimes sold as hot
drinks in the Winter. In the U.S., they are sold as cold
beverages (but can be heated) in natural food stores.
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.
Below are some tips on what foods often need to be reduced
or, in some cases, eliminated completely from the diet.
Please focus primarily on the positive aspects, i.e., the
other sections of this article which discusses the
healthier foods options.
Before we get to the list, I would like to point out that
it is important not to restrict yourself too severely. If
you do, it might slow your healing progress considerably.
If you have been eating these foods for some time, it is
fine in most cases to eat some of them a little while
longer while you search for suitable, healthy replacements.
In addition, it it very important not to worry about eating
unhealthy foods on occasion as the worrying is not doing
you any good. Simply be gentle with yourself and try to
make gradual progress towards a healthier food plan.
Dangerous and Unhealthy
Sweeteners The following sweetener should be eliminated
immediately from the diet as it does considerable, albeit
gradual, damage to the body:
aspartame/neotame (NutraSweet, Equal, Spoonful)
Check the labels very carefully for the word "aspartame"
or "neotame" as it is often difficult to see in the
ingredients list. Aspartame may also be found in
over-the-counter medications, prescription medications,
and supplements. Unless you are looking for serious health
problems down the line, I cannot to strongly suggest
avoiding it.
The following sweetener should be eliminated as soon as
possible as they are dangerous for your health and will
definately not promote a healthy body:
acesulfame-k (Sunette, Sweet One, Sweet-n-Safe)
sucralose (Splenda)
The following sweetener should be eliminated fairly soon
after beginning a move towards a natural foods diet and
finding suitable sweetener replacements (see below):
saccharine
cyclamates
refined white sugar
fructose sweeteners (refined)
corn syrup
dextrose
raw sugar (often just white sugar with
coloring)
brown sugar (usually just white sugar mixed
with molasses or sprayed with coloring)
sugar alcohols (sorbitol, mannitol, etc.)
All of these sweeteners are not good for your health, can
prevent or delay healing from a chronic disease when used
regularly, and may cause serious health problems years
after use begins. Despite what you may have read in books
or heard concentrated fructose sweeteners have been shown
to cause more health problems from long-term use than
refined sugar.
There are still a large number of much healthier sweeteners
that can be used by the general population and some of them
can be used safely by diabetics. Some of these sweeteners
include:
Evaporated cane juice (Sucanat, Florida
Crystals)
Stevia leaf, powder, and extract
Barley Malt
Rice Syrup
Yinnie Syrup
Amasake
Honey
Fruit Juice
Fructooligosaccharides
Dairy
In almost all cases, dairy foods were traditionally eaten
in small amounts. Often, when they were eaten, it was in
the form of traditionally fermented foods such as yogurt
or kefir. Many people have an unidentified intolerance or
allergy to dairy products. In the long run, it can be
very helpful for most people to cut dairy foods way back
or cut them completely out of the diet. Some people
find that they can do this quickly without any major
cravings. Others find that gradually replacing dairy foods
with other healthy aspects of a natural foods diet is the
best way to go.
Here are a few facts about dairy foods:
Pesticides and antibiotic residues are frequently
found in dairy products despite government efforts to
screen the dairy. Some antibiotics are tested for, but
most are not.
Dairy proteins contribute to allergies, asthma, and
sinus problems.
Antigens in dairy may also contribute to rheumatoid
arthritis and osteoarthritis.
Other conditions that can be contributed to by dairy
include: Acne, Atherosclerosis, Bellyaches, Bloated Abdomen,
Bronchitis, Chest Infections, Cramps, Diarrhea, Eczema,
Gas, Gastrointestinal Disturbance, Hay Fever, Hemorrhage,
high Blood Pressure, Hives, Juvenile rheumatoid arthritis,
Multiple Sclerosis, Nasal Congestion, Kidney disease,
Pyoderma, Skin rash, and Sneezing.
Elderly people in some developing countries show low
osteoporosis rates despite a much lower intake of calcium
than developed countries such as the U.S.
Countries that DO NOT use dairy often have a lower
osteoporosis rate than the U.S.
Scientific studies have show that high animal protein
diets (dairy, meat) decrease calcium absorbtion.
Caffeine decreases calcium absorbtion.
Weight-bearing exercises increase bone density
significantly and decrease osteoporosis.
Good sources of calcium include (but are not limited
to) Turnip greens, Watercress, Collard greens, Kale,
Broccoli, Soy Products, Sesame seeds. In some cases, a
calcium/ magnesium supplement can be taken to increase
calcium intake.
A few tips on selecting a small amount of dairy
products:
Choose plain yogurt or kefir where possible.
Or use small amount of ghee in cooking.
Avoid homogenized dairy products where
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 dairy is homogenized, however, 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 significant
increase human cancer growth rates.
Choose "organic" dairy where possible.
Organic dairy means that the cows were not fed chemical
diets and large amounts of antibiotics. Such a diet causes
antibiotics to end up in the milk (often making it past
inspection stations).
Milk proteins such as casein (caseinate)
and whey are often found in non-dairy products, especially
creamy soy products. Many people benefit by avoiding these
ingredients to a large extent.
Most natural food stores can provide detailed information
on the source of the dairy foods that they sell.
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).
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.
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.
Coffee/Caffeine
It can be very helpful to gradually eliminated caffeinated
beverages from one's diet including coffee, caffeinated soda,
black tea, kola nut, and guarana herb. Caffeine is far too
stimulating, causes restless sleeping, irritates the stomach, and
it is hard on the adrenals. Weakening the adrenals by drinking
caffeinated beverages regularly can contribute to the development
of significant health problems over the years.
Some people replace caffeinated beverages with natural coffee
substitutes, fresh vegetable juices, or herbal teas They are all
excellant replacements. On the other hand, I strongly suggest that
you do not replace coffee with decaffeinated coffee.
Decaffeinated coffee is an imbalanced, unhealthy beverage processed
with synthetic chemicals.
Please remember that cutting caffeine out of the diet too quickly
can cause severe reactions. A gradual reduction and elimination
of caffeine is the best way to go.
Suggested substitutes:
Coffee substitutes, roasted dandelion root tea, fresh juices, herbal
teas with a small amount of licorice root.
Carbonated Beverages
If you drink alot of carbonated beverages, it is a very good idea
to gradually reduce these beverages, even if it is just carbonated
water. On occasion, it okay to enjoy a carbonated beverage such as
Poland Spring or carbonated fruit juice beverage, but it can slow
healing considerably to drink such beverages constantly. This is
especially the case if you have digestive weakness or asthma.
Flour Products
Try to make progress towards eating the majority of your grain
products in the form of whole grains or noodles (e.g., soba, udon
noodles) as opposed to flour products. Eating alot of flour products
can lead to mucus buildup throughout the body, especially when
accompanied by a weak digestion or a large fruit intake.
Suggested substitutes:
Whole grains, soba and udon noodles, whole grain "baby" food or
cereals.
Refined Grains
White rice and white flour have most of the vitamins and minerals
removed. Sometimes vitamins and minerals are then added back in and
the product is called "enriched." It is much better to eat whole
grains. The majority of grains products eaten should be unrefined.
Suggested substitutes:
Whole grains in easily digestible form or gluten-free grain products
if necessary.
Meat
Most people who eat a Standard American Diet (S.A.D.) are better
off cutting out most, if not all red meat. Also, most fowl and
shellfish should be cut out as well. It is better for most people
to eat fish and some fowl anywhere from a couple times per week to
once per day (depending upon what feels best for you). If you are
allergic to fish, it is okay to use a small, regular amount of
chicken or turkey.
Excess meat ingestion, especially red meat, can cause numerous
problems in the GI Tract and the liver which can lead to health
problems throughout the body. On the other hand, regularly eating
a small amount of meat can be very helpful for some people. As
mentioned previously, everyone has to find their own balance as to
how much of each major food group works best for them at a
particular time.
If you eat meat, here are a few tips that may help:
Try to purchase it at a natural foods store and make sure
that the animal was not fed a chemical diet and treated abusively.
Cook the meat thoroughly so that all of the bacteria is
killed.
Traditional societies added various spices to meat to make
it more digestable and less toxic to the gastro intestinal tract.
Eat a cooked leafy, green vegetable at the same meal as
meat is eaten.
Suggested substitutes:
A variety of legumes (e.g., mung beans, black beans, garbanzo beans,
pinto beans, etc., tempeh, seitan).
Table Salt
It is important to use only a moderate amount of salt and usually
only during the cooking process. Everyone has to find out what
their salt needs are. However, most people should not overdue the
use of salt. That does not mean that one needs to avoid salt
completely (unless ordered to do so by your healthcare
practitioner).
Cooking legumes takes the most salt as it makes them more digestible
when added 30 minutes before the end of the cooking time. You only
need a tiny pinch when cooking grains. Limit the amount of salt
used to a moderate amount when cooking vegetables.
It is much better to avoid common table salt and use the following
in small quanities:
Sea salt (preferably without trace minerals removed)
Tamari
Umeboshi Plum (or paste)
Miso
Other fermented foods (pickles, sauerkraut)
Cooking Oil
Gradually eliminate cooking oil bought at normal grocery stores
and use small to moderate amounts (1-2 Tablespoons per day) of
"unrefined" sesame oil or virgin olive oil bought in natural food
stores. Unrefined sesame & olive oils are an excellent source of
some types of essential fatty acids and generally should not be
eliminated. Cold-pressed oils (e.g., sesame) go rancid faster than
unrefined oils, but are okay to use if nothing else is available.
Try to find oils that have been kept in non-transparent containers
as the light can gradually destroy the essential fatty acids.
Refrigerate opened bottles of cooking oil. Throw out old bottles in
case they have begun to become rancid.
Suggested substitutes:
Unrefined oils from natural food stores.
Nightshade Foods
As a general rule, it is a good idea not too overdo eating foods in
the Nightshade family, including tomatos, potatoes, eggplant, and
all peppers except for black and white pepper. This does not mean
that you have to totally avoid these foods, but it means to make
other vegetables the bulk of your vegetable intake.
If you have arthritis, it can be very helpful to avoid the
Nightshade family completely as these foods can cause a worsening
of symtoms. Check the labels carefully, as some prepared foods
contain tomatoes, peppers, or potato flour.
Suggested substitutes:
A wide variety of other vegetables including green leafy
vegetables.
Foods that cause allergic or intolerance-type
reactions
It is important to avoid foods that cause moderate or large negative
reactions. As your health improves over time, you will be able to
very gradually re-introduce healthy foods that used to cause
negative reactions. Some common foods that can cause problems for
some people include:
Dairy (including ingredients: caseine and whey)
Wheat
Corn
Gluten-Containing foods (often need to be reduced or
eliminated until the digestive system is healed and strengthened).
Gluten-containing foods include wheat, barley, oats, and rye.
Fermented Foods (Pickles, beer, wine, etc.)
Yeast-Containing Foods
Citrus Fruits
Apples
Strawberries
Meat (especially red meat)
Fatty foods (e.g., red meat, avacados, dairy)
Nightshades (tomato, eggplant, potato, green pepper)
In order to determine what foods you are allergic to, see an
Environmental Medicine Doctor or an Allergist (not a General
Practitioner). You Holistic Health practitioner may be able to
arrange the tests. The American Academy of Environmental Medicine
can help you find an Environmental Medicine Doctor in your area.
Gum
Please be aware that persons who have more than a few silver amalgam
(mercury) fillings and who chew gum are exposing themselves to a
significant amount of mercury. The World Health Organization report
on inorganic mercury states that the average person gets five times
more mercury from fillings than from fish (in the form or elemental
mercury, methyl mercury and inorganic mercury). Chewing gum
regularly increases that mercury burden tremendously. Chronic,
long-term exposure to mercury has been link to neurological
disorders, psychological disorders, gastrointestinal problems,
Alzheimer's disease and a number of other health problems.
If you have very few or no silver amalgam (mercury) fillings, and
would like to chew gum regularly, try to find gum at a natural
food store without dangerous sweeteners.
Below are listed many ideas to help deal with and heal digestive
difficulties. Please do not try everything listed at once. It is
best to simply pick one or two ideas to use at a time.
To promote better digestion at a meal:
Chew very well. This is very important if your digestion is
weak.
Limit very cold foods especially during meals. Hot, cooked
meals are usually easier to digest and will help build a stronger
digestion over time. It is very important, especially during the
colder months, to eat warming meals.
Eat meal in a calm, unhurried manner. However, that doesn't
mean you can't talk and tell jokes during the meal.
It's okay to drink some liquids during the meal, but try to get
plenty of liquids between meals so that there is less of a desire
to drink too much and cause indigestion.
Bland or undercooked foods can make digestion more difficult.
Eat fruit and fruit juices separately from other foods (as
snacks or separate meals).
In difficult cases of poor digestion at meals:
Over a period of time, see if you can notice a food item, a
type of food (e.g., fatty foods), or a combination of foods that
are giving you trouble (e.g., fruits and grains, meat and legumes).
Make changes to eliminate food or combination that gives you
trouble.
Fifteen minutes before meal take a small amount of "stomach
bitters" herbs in a little bit of water to promote HCl production.
You can purchase stomach bitters from a natural foods store or
by mail.
Test to see if digestive enzymes help your digestion. You can
get enzymes from a natural foods store or by mailorder.
Enteric-coated 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.
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
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.
Eat lots of cooked vegetables including green leafy vegetables.
Eat mostly cooked and warm foods where possible (with ocassional
salads). Use foods prepared within 24 hours when possible.
Eat meals on a regular schedule where possible.
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.
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.)
Eat miso soup several times per week and include the ocassional
use of other traditionally fermented dishes.
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.
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.
Shop for foods at a natural food store and wherever possible,
purchase organic foods. If you need to, purchase staple foods via
mailorder outlets.
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.
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.
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.
