Food and Nutrition

• Introduction
  
• The Ideal Natural Foods Diet
  
• Regular, Gradual Changes Without Obsessing
  
• How to Move to a Natural Foods Diet
  
• Techniques and Resources
  
• Prerequisites
  
• Action To Be Taken
  
• Appendices
  
  • Probiotics
    
  • Twelve Steps to Healthy Eating
    

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Introduction

In this chapter I will briefly discuss what is sometimes called a "natural foods diet." This chapter is not intended as a substitute for nutrition counselling from a Holistic Medicine practitioner. A practitioner such as a very experienced Ayurvedic Medical Doctor or Oriental Medical Doctor would be able to devise a diet that very closely matches your health and nutritional needs. I will simply attempt to provide general guidelines that can help you get started.

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).
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The Ideal Natural Foods Diet

The Ideal Natural Foods Diet is one where you (the reader) uses your own knowledge and intuition to decide what your body needs. I sincerely hope that you do not use the ideas below as rigid rules, but instead, use them as suggested guidelines as you develop your own personal inner feeling as to what food your body needs. As your nutrition plan gradually improves, please practice deciding for yourself what food your body needs rather than relying on what I say or what a well-known author says. So, have fun and don't get too rigid using someone's dietary rules. In the long run, this usually provides the best nutrition for your body. Any regular practice that helps you get in touch with your own inner feelings and process can help develop the ability to know what foods your body needs. Practices such as meditation, yoga, tai chi/ qigong, etc. are practices that can be helpful in this regard and may someday be something you would like to experiment with by taking a class.
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Regular, Gradual Improvement without Obsessing

It is much easier for most people to change their diet over time at a comfortable pace. It is also important to not obsess constantly about improving your diet and to not beat yourself up if you don't have a "perfect" diet. Making dietetic changes too quickly may make you uptight and cause you to feel deprived. On the other hand, making no dietetic changes from a S.A.D. over time can slow you healing progress.

The following is a list of some of the problems that could occur if a person is too restrictive with their diet:

• Causes feelings of deprivation and emotional stress which can actaully make some health problems worse.
  
  
• Tends to take focus away from other activities that can be extremely important in the complete healing process such as enjoyment and nurturing activities, fun, stress relief, and inner healing & transformation techniques.
  
  
• Makes it easier to fall into the trap that a temporary reduction of symptoms through a restrictive diet is the equivalent to being on the road to complete healing.
  
  
• 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.
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How to Move to a Natural Foods Diet

There is an enormous amount of useful information in this article. But please do not be intimidated into thinking that everything has to be changed at once.

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

1. Locate Natural Foods / Health Foods stores in your area.
   
   
2. Purchase Natural Foods cookbooks and begin experimenting.
   
   
3. Purchase other books on Natural Foods Diet and Chinese/Ayurvedic Nutrition.
   
   
4. Ask at local Natural Foods stores about cooking classes.
   
   
5. 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.
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Natural Foods Diet

What follows is a description of a natural foods diet that you can make progress towards. Please go at your own pace.

Common Ingredients

• Vegetables (Cooked and Salads)
  
  
• Whole grains
  
  
• Fish, Fowl, and other meat
  
  
• Legumes (beans)
  
  
• Sea Vegetables
  
  
• Fruits
  
  
• Nuts
  
  
• Seeds
  
  
• Dairy & Eggs (Small amounts or none)
  
  
• Herbal teas and coffee substitutes
  
  
• Juices
  
  
• Herbs, spices, sea salt, tamari, unrefined seasame oil/sesame oil (excellent source for essential fatty acids), virgin olive oil, natural sweeteners (maple syrup, rice syrup, barley malt, stevia, etc.)
  
  
• Spring water for cooking and drinking
  

The bulk of the diet consists of a wide variety of foods within the follow main categories:

• vegetables
  
  
• whole grains
  
  
• fish, fowl,or other meat
  
  
• legumes
  
  
• sea vegetables
  
  
• freshly made juices, herbal teas, and coffee substitutes
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Shopping For Foods

If possible, do most of your food shopping at a natural foods store. In some cities, there are large natural food grocery stores that are not unlike modern supermarkets in that they have an enormous selection of products. There are smaller health food stores that can also provide many of the food products needed for a healthier diet. There are some health food stores that sell little more than food supplements and may not be useful for you in putting together a healthy diet.

In order to find a natural foods grocery store:

• Look in the phone book under "Health Food Stores." Company resources for Healthy Foods & Organic Foods web page is a good place to look for links to health food stores, co-ops, and other resources.
  
  
• Ask local holistic healthcare practitioners (e.g., acupuncturists, chiropractors, herbalists).
  
  
• Ask friends who eat a healthy diet.
  
  
• Contact people in nearby cities where there might be a natural foods grocery store that you could visit on ocassion to stock up.
  
  
• Contact a major health food store chain for information on stores in your area.
  

If you cannot find any natural food stores in your area, there are a number of other options:

• Shop at a large local supermarket. Many supermarkets have a small "natural foods" section. In addition, one can purchase whole grains, meats, vegetables, fruits, legumes, etc. Just try to avoid most of the highly processed foods that often make up the bulk of what is sold at some supermarkets.
  
  
• Get fresh 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.
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Variety

Try to eat a variety of foods within each main category listed above, especially vegetables. In addition, try to get a wide variety of cooked green, leafy vegetables such as collard greens, beet greens, mustard greens, etc.

An enormous variety of very tastey meals can be made with a little bit of practice and some good cookbooks. Amazon.Com bookstore for some cookbook titles.
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Balance of Foods

There are many conflicting opinions on what the best balance of foods are for people. Most people now agree that a diet that is balanced for one person may be intolerable for another. Some people have enormous success with a traditional natural foods diet as presented by authors such as Dr. Dean Ornish or Annamarie Colbin, while others have more success with a different way of balancing one's diet such as that prescribed by Dr. Barry Sears in his book, "Enter The Zone."

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.

I suggest reading some of the books listed in the resource section by Annamarie Colbin, Dr. Dean Ornish, and Dr. Barry Sears. Please try not to get overly caught up in all of the theories. The important thing is to take the steps necessary to find what works best for you and keep open to future changes as you condition changes.

Variations

• Climate
  
  In colder climates, it is traditional to eat slightly more root vegetables, meat and heavier grains (e.g., buckwheat, barley), and much less fruit. In warmer climates, it is traditional to eat more lighter grains, more green leafy vegetables, more salads, slightly more fruit, and less meat. However, these subtleties take a back seat to eating whatever balance feels most comfortable during your healing process.
  
  
• Individual
  
  This is the most important variation. Please try to avoid obsessing about percentages of food categories. Over time, you can work towards the very approximate percentages that feel right for you.
  
  A holistic health practitioner can give you a diet to suit your needs. In general, start out by gradually moving towards a diet that includes plenty of vegetables, some whole grains, some legumes, some meat, a small, but regular amount of various sea vegetables, regular use of small amounts of natural cooking oils or ground seeds, a limited amount of fruit (although more in the warmer climates is fine), some herb teas or other beverages, and some treats from time to time. Then vary it over time to find out what works best for you.
  
  
• Illness
  
  Some illnesses make it necessary to vary the percentages of food eaten. For example some people cannot easily tolerate whole grains. In this case, it is important to try to incorporate easily digestible grain products such as soba (buckwheat) noodles or even baby food made from whole grain. If it is still not possible, you may want to consider whether you have a gluten intolerance. 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.
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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. 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.
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Probiotics

Probiotics refer to friendly bacteria which contribute to the health of the intestinal tract. There are a number of traditional foods that promote the health of beneficial bacteria. If possible, a variety of these foods should be ingested on a regular basis.

Some of these include:

• 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.
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Essential Fatty Acids

While avoiding a high saturated fat diet can be beneficial, there are some essential fats that are extremely important for healing and maintaining good health. There are two Essential Fatty Acids (EFAs), linoleic acid (LA) and alpha-linoleic acid (LNA). The body takes these EFAs and makes other useful substances from them. Some foods contain derivatives of these EFAs and other fatty acids that can also be beneficial.

Some signs of linoleic acid (LA) deficiency include:

• eczema
  
  
• loss of hair
  
  
• behavioral problems
  
  
• susceptibility to infections
  
  
• failure of wound healing
  
  
• arthritic conditions
  
  
• heart and circulatory problem
  
  
• growth retardation
  

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

• weakness
  
  
• motor incoordination
  
  
• tingling in the extremities
  
  
• behavioral changes
  
  
• growth retardation
  
  
• vision impairment
  
  
• behavioral changes
  

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. "Udo's Choice Perfected Oil Blend" is one excellent EFA supplement. Unlike some supplements and oils available in health food stores, care is taken to process the oil with low heat and care is taken to balance the proportion of LNA, LA and other key nutrients for the most beneficial effect. It can be ordered from Flora Health on the U.S. or Canadian web site. Do not supplement with flax seed oil by itself for more than six months because its extremely high LNA content could contribute to an LA fatty acid deficiency. In summary, here are some general guidelines to consider:

• Regular use of moderate amounts of sesame oil in cooking and 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.
  
  
• Moderate use of extra virgin olive oil.
  
  
• Possible use of EFA supplements.
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Allergies

Avoid foods that you are allergic to or have a food intolerance for. If you are allergic to certain healthy foods, you may be able to incorporate them into your diet at a later time when your health improves using holistic healing techniques (e.g., nutrition, yoga/meditation, tai chi, etc.). But for now, it is important to either 1) make the food more digestible to avoid reactions or, 2) if that doesn't work, avoid the food completely.

A enormous number of people have reported that some symptoms disappeared when they, for an extended period of time, avoided foods that caused problems. Food allergies and intolerances and many times more common than the "medical establishment" likes to admit. Many times, eating foods that cause problems leads very gradually to adverse symptoms, poor health, or simply a run-down feeling. Below are some ideas for identifying and eliminating allergy and intolerance problems.

• NAET Treatment
  Some people report significant improvement when diagnosed and treated by a Nambudripad-trained (NAET) healthcare practitioner.
  
  
• Low-Dose Immunotherapy
  The innovative techniques developed by Dr. Doris J. Rapp for diagnosing and treating health problems caused by hidden allergic or intolerance reactions may prove helpful to many people.
  
  
• Yoga
  Some people find that by moving gradually towards a natural foods diet (including significantly cutting down on or cutting out dairy foods), and practicing yoga regularly for six months or more that their allergies naturally become much less severe and nonexistent in some cases. The benefits of regular yoga practice and a natural foods diet go far beyond simply a reduction of allergy symptoms.
  
  
• Rotation Diet
  Switch to a Rotation Diet until your body is able to tolerate a larger variety of foods. In order to continue to eat a healthy varied diet, it is extremely helpful for some people to "rotate" the foods they eat so that the immune system does not react to those foods continuously. This technique, the Rotation Diet, has been enormously helpful for many people with extreme food allergies.
  
  A rotation diet is a natural foods diet with the added technique of rotating each food that you eat so that you only eat it every 4 to 7 days. You will have to keep a food diary and/or keep track of your planned foods on 3x5 cards so that you do not repeat the same food. If you eat brown rice on Monday, simply put the "brown rice" 3x5 card in the next week's selection of possible food options and remove it from this week's.
  

Even if you do not think you have food allergies, I highly recommend printing out and reading the article on the Nambudripad treatment and the speeches by Dr. Rapp referenced on web pages above. In this way, you may be able to help many others in the future.

Finally, if you are able to find and eliminate an allergy, that is wonderful, but I would still strongly suggest experimenting with other holistic healing techniques (e.g., yoga, inner healing & transformation, etc.).
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Drinking/Cooking Water

It is very helpful to avoid drinking chlorinated water on a regular basis. It can be difficult to build a healthy environment of beneficial bacteria in the colon while drinking chlorinated water. In addition, by drinking chlorinated water it is very likely that one is also ingesting significant levels of Trihalomethanes (TCMs), chemical compounds that are suspected of increasing cancer rates and may adversely effect other bodily systems.

It is also very helpful to avoid drinking water medicated with fluoride compounds. Water with fluoride compounds added often has a much higher lead content. In addtion, the fluoride builds up in the tissues, organs, and bones, causes slow damage to the bones, inhibits key enzymes, contributes to arthritic-like symptoms, has recently been shown to be neurotoxic (and lower children's IQ), and possibly increases one's chances of getting cancer. In 1997, EPA scientists and risk assessment specialists voted unanimously to oppose mandatory fluoridation in California because of the major health risks. Recent research proves that fluoride in drinking water, cooking water, and premade beverages does not prevent tooth decay (only topical applications of fluoride does this to a extremely small extent). Like other slow poisons (e.g., aspartame, neotame), fluoride is avoided by people who are serious about healing or preventing illness. (Note: There are other sources for high levels of fluoride. Junk foods and infant foods with deboned chicken and non-organic fruit juices such as grape juice can contain dangerously high levels of fluoride and should be avoided.)

Here is a list of suggested water sources:

• 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.
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Beverages

It is important to get plenty of fluids. The amount will vary from person to person, but most people should get at least 6 cups of beverage per day. You can have quite a bit of variety in this category, including:

• Herbal Teas
  Unless you are taking a specific herbal tea for medicinal reasons, you can experiment quite a bit with different herbal teas. Try to avoid regular drinking tea that contains herbs with significant amounts of caffeine (e.g., guarana, kola, nut, black tea). You can get a variety of herbal tea beverages at a natural foods grocery store or from mailorder sources. (See Resources section below).
  
  
• 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.
  
  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.
  
  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.
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Foods to Phase Out or Cut Back

Below are some tips on what foods often need to be reduced or, in some cases, eliminated completely from the diet. Please focus primarily on the positive aspects, i.e., the other sections of this article which discusses the healthier foods options.

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:
  
  
  • Galactose in dairy products may contribute to ovarian cancer as the cancer rates parallel worldwide dairy- eating patterns.
    
    
  • Pesticides and antibiotic residues are frequently found in dairy products despite government efforts to screen the dairy. Some antibiotics are tested for, but most are not.
    
    
  • Dairy proteins contribute to allergies, asthma, and sinus problems.
    
    
  • Antigens in dairy may also contribute to rheumatoid arthritis and osteoarthritis.
    
    
  • Other conditions that can be contributed to by dairy include: Acne, Atherosclerosis, Bellyaches, Bloated Abdomen, Bronchitis, Chest Infections, Cramps, Diarrhea, Eczema, Gas, Gastrointestinal Disturbance, Hay Fever, Hemorrhage, high Blood Pressure, Hives, Juvenile rheumatoid arthritis, Multiple Sclerosis, Nasal Congestion, Kidney disease, Pyoderma, Skin rash, and Sneezing.
    
    
  • Elderly people in some developing countries show low osteoporosis rates despite a much lower intake of calcium than developed countries such as the U.S.
    
    
  • Countries that DO NOT use dairy often have a lower osteoporosis rate than the U.S.
    
    
  • Scientific studies have show that high animal protein diets (dairy, meat) decrease calcium absorbtion.
    
    
  • Caffeine decreases calcium absorbtion.
    
    
  • Weight-bearing exercises increase bone density significantly and decrease osteoporosis.
    
    
  • Good sources of calcium include (but are not limited to) Turnip greens, Watercress, Collard greens, Kale, Broccoli, Soy Products, Sesame seeds. In some cases, a calcium/ magnesium supplement can be taken to increase 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.
    
    Suggested substitutes: Rice milk, soy milk, soy products (without casein), amasake.
    
  
  
• Food Additives and Preservatives
  The cumlative effects of all of the additives and preservatives that are eaten in the S.A.D. diet are very bad for the body. I strongly suggest that you consider phasing out most of the non-traditionally used additives and preservatives. The easiest way to do this is to do most, if not all, of your shopping at a natural foods store.
  
  There are many different additives and preservatives. Anything with a chemical-like name is most likely something to be avoided. Some common examples are:
  
  
  • Monosodium Glutimate (MSG)
    
    
  • artificial colors
    
    
  • artificial flavors
    
    
  • food dyes
    
    
  • Nitrates
    
    
  • sodium sulfite
    
    
  • potassium bisulfite
    
  
  Be careful, because some additives and preservatives are not listed on the labels. For example, according to FDA "regulations," MSG does not have to be listed if it is part of a food that is listed on the ingredients label. Also, MSG is often hidden under a variety of names on a label such as:
  
  
  • Hydrolyzed Vegetable Protein
    
    
  • Hydrolyzed Protein
    
    
  • Hydrolyzed Plant Protein
    
    
  • Plant Protein Extract
    
    
  • Sodium Caseinate
    
    
  • Calcium Caseinate
    
    
  • Yeast Extract
    
    
  • Textured Protein
    
    
  • Autolyzed Yeast
    
    
  • Hydrolyzed Oat Flour
    
    
  • Flavoring
    
    
  • Natural Flavoring
    
    
  • Natural Beef or Chiken Flavoring
    
  
  MSG, in the form of "hydrolyzed proteins" are often found in soups at health food stores under the guise of natural MSG. MSG can cause brain cell death from long-term use and these so-called "natural MSGs" are exactly the same as MSG (despite public relations claims to the contrary).
  
  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 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.
    
    
  • Fruit and Fruit Juices
    There is nothing inherantly "bad" about eating fruit. It is a good idea, however, to reduce fruit intake to no more than once per day as separately eaten snacks. In the colder months, fruit is best consumed on an occasional basis only. Eat fruit often is cleansing, but also cooling and weakening to the digestion system. So, for a cleansing regimen (a special holistic healing process) some fruit and fruit juice is more appropriate, but during the bulk of the healing process when you are trying to warm and strengthen your digestive system, it is a good idea to cut back.,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).
    
    I eat very small amounts of fruit a few times per week in the warmer months and much less in the colder months.
    
    
  • Carbonated Beverages
    If you drink alot of carbonated beverages, it is a very good idea to gradually reduce these beverages, even if it is just carbonated water. On occasion, it okay to enjoy a carbonated beverage such as Poland Spring or carbonated fruit juice beverage, but it can slow healing considerably to drink such beverages constantly. This is especially the case if you have digestive weakness or asthma.
    
    
  • Flour Products
    Try to make progress towards eating the majority of your grain products in the form of whole grains or noodles (e.g., soba, udon noodles) as opposed to flour products. Eating alot of flour products can lead to mucus buildup throughout the body, especially when accompanied by a weak digestion or a large fruit intake.
    
    Suggested substitutes:
    Whole grains, soba and udon noodles, whole grain "baby" food or cereals.
    
    
  • Refined Grains
    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 acdes and generally should not be eliminated. Cold-pressed oils (e.g., sesame) go rancid faster than unrefined oils, but are okay to use if nothing else is available. Try to find oils that have been kept in non-transparent containers as the light can gradually destroy the essential fatty acids. 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)
      
      
    • Sugar, additives, preservatives, food coloring,etc.
      
      
    • Caffeine-containing foods
      
    
    In order to determine what foods you are allergic to, see an Environmental Medicine Doctor or an Allergist (not a General Practitioner). You Holistic Health practitioner may be able to arrange the tests. The American Academy of Environmental Medicine can help you find an Environmental Medicine Doctor in your area.
    
    
  • Gum
    Please be aware that persons who have more than a few silver amalgam (mercury) fillings and who chew gum are exposing themselves to a significant amount of mercury. The World Health Organization report on inorganic mercury states that the average person gets five times more mercury from fillings than from fish (in the form or elemental mercury, methyl mercury and inorganic mercury). Chewing gum regularly increases that mercury burden tremendously. Chronic, long-term exposure to mercury has been link to neurological disorders, psychological disorders, gastrointestinal problems, Alzheimer's disease and a number of other health problems.
    
  
  If you have very few or no silver amalgam (mercury) fillings, and would like to chew gum regularly, try to find gum at a natural food store without dangerous sweeteners.
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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 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.
  
  
• In severe cases of poor digestion there may be insuffient stomach acids being produced (i.e., HCL). In this case, you may need short term use of betine hydrochloride and/or pepsin until the condition improves. You can get such products from your local Naturopath or call Standard Process Labs (SPL) (800) 848-5061 to locate the nearest practitioner who can prescribe SPL's "natural" supplements that contain betine hydrochoride. As you use the long-term digestion strengthening techniques below, you will want to taper off the use of this useful short-term technique.
  
  
• Food and Cooking
  

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.
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Supplementation

There are three ways to obtain nutrients:

• Nutrients Through Diet
  The goal is to work towards being able to obtain most or all of our nutrients through a healthy, natural foods diet. The reality is that many people, for a variety of reasons, need to take some forms of supplements to help themselves heal or simply to meet their nutrient needs.
  
  
• Nutrients Through Concentrated Food Souces
  Many very helpful supplements come in the form of concentrated food sources of nutrients. For many people these supplements are very helpful because they have less of a tendency to throw a person's body chemistry out of balance.
  
  
• Nutrients Through Individual Vitamin and Mineral Supplements
  There are many people who are unable to get adequate nutrients for healing from food sources or concentrated food supplements. If that is the case for you, then use vitamin and mineral products to supplements what you cannot get from your food and concentrated food supplements. Persons with a chronic illness or a significant amount of stress should consider using individual supplements.
  

It is impossible to give detailed recommendations in this documents as to their supplementation needs. A holistic healthcare practitioner or professional nutritionist (not a dietician) can help you with specific recommendations.

Below is listed a few general ideas and resources for supplements. Please do not haphazardly begin taking all of the supplements listed below. Simply choose one or two that you believe are helpful, or even better would be to consult a professional.

Concentrated Food Supplements
Here is a subset of the many possible concentrated food supplements that you could try. As with all lists, don't try to do everything at once. In addition, start with tiny amounts of each supplement you choose in order to test for allergic reactions.

• Green Radiance (yeast-free)
  This is a mixture of concentrated food suppiments that contains a balanced source of vitamins and minerals. It can be very helpful if you are very weak and have difficulty obtaining nutrients from your food. It contains juice powders of wheat grass, barley grass, alfalfa *leaf*, oat grass, spirulina, chlorells, Dunaliella salina (microalgae), dulse, licorice root, siberian ginseng, suma, astragalus, echinacea, soy lecithin, wheat sprout powder (gluten-free), acerola berry juice, beet juice powder, spinach, royal jelly, bee pollen, vitamin E, probiotic bacteria (probably not viable though), flaxseed meal, apple pectin and fiber, fructooligosaccharides, milk thistle, ginkgo biloba, green tea, grape pip extract, bilberry extract. Start with small amounts if you decide to take this supplement to test for allergic reactions.
  
  
• Herbal Nutrition
  Herbal Nutrition from Arise & Shine is a blend of 13 herbs, enzymes, and fiber. It contains almost all vitamins, minerals, trace minerals, enzymes, and amino acids that most people need. It helps balance the pH of the blood as well as helping the heal the heart, lymphatic system, and endocrine glands. It contains Alfalfa, Kelp, Rosehips, Dandelion, Shavegrass, Knitback Boraginaceae, Yellow Dock, Chickweed, Irish Moss, Hawthorn Berry, Suma, Sheep Sorrell, Enzymes, and ellulase Concentrate.
  
  
• Bernard Jensen's Whole Food Blend
  This is a different type of comprehensive food supplement. This formula contains many vitamins, minerals, and amino acids, as well as chlorophyll, immunoglobulins and nuclectides for the immune system, and beneficial bacteria. The formula is made from powders of Sesame Seeds, Chlorella, Colostrum, Acidophilus, Oat Straw, and Echinacea. It is recommended that bee pollen be taken with this formula if you are not allergic to it.
  
  
• Plant Power From Preventive Health Care
  A nutritive food and herbal concentrate containing Spriulina, Chlorella, Sprouted Barlet Grass, Alfalfa, Wheat Sprout Concentrate, Blue-Green Algae, Siberian/American/ Chinese Ginseng, Ashwagandha, Fo Ti, Don Quai, Suma, Astragalus, Licorice, Gingko Biloba, Gota Kola, Pau da Arco, Soy Lecithin, Raw Enzyme Powder, Green Papaya Powder, Acerola Cherry Powder, Rose Hips, Indian Goosberries, Schizandra, Hawthorn, Milk Thistle Seed Powder, Dandelion Root, Burdock Root, Carob Powder, Apple Fiber, Rice Bran, Slippery Elm, Jerusalem Artichoke Powder, Flax Meal, Fennel Seed, Ginger Root, Fenugreek Seed, Red Dulse, Norwegian Kelp, Sodium Alginate.
  
  
• Mineral Supplements From Sea Vegetables
  It is important to get plenty of minerals during the healing process. A healthy person with a strong digestion can get adequate minerals from a natural foods diet with the addition of sea vegetables.
  
  The mineral supplements suggested here are derived from sea vegetables. The minerals are in organic form (chelated), allowing them to combine with the body's enzymes and draw inorganic minerals out of the joints and body tissues.
  
  
• Chyavanprash
  A food and herbal supplement used to treat all forms of weakness, gout, immune disorders, digestive weakness, and other illnesses. It is made with large amounts of alma (Indian Gooseberries) with are very high in easily assimilable, heat resistant (bound in tannins) Vitamin C. Crude brown sugar and molasses are added to the alma. Finally a powder of anywhere between 34 to 50 herbs are added to this mixture. Chyavanprash is usually fried with a small amount of butter.
  
  If you decide to try this supplement, please test for bad reactions because of the small amount of butter used. Also, because dairy products are used, please do not take this supplement in large quanities.
  
  
• Green Essence
  This supplement is another useful whole foods supplement that provides a wide variety of vitamin and minerals. It is good for persons who wants to get extra nutrients from green vegetables (which are very important) as well as B Vitamins and minerals. The supplement contains young barley leaves, maltodextrin, carrots, pearl barley, wheat germ, brown rice, alfalfa (from leaves only), aloe, garlic, shitake mushroom, lecithin, spinach, broccoli, celery, green pepper, and kelp.
  
  
• Essential Fatty Acid Supplement
  Because it can be difficult to get essential fatty acids (EFAs) from modern diets (even natural foods diets in some cases), an EFA supplement may be helpful. "Udo's Choice Perfected Oil Blend" is one excellent EFA supplement. Unlike some supplements and oils available in health food stores, care is taken to process the oil with low heat and care is taken to balance the proportion of LNA, LA and other key nutrients for the most beneficial effect. Do not supplement with flax seed oil by itself for more than six months because its extremely high LNA content could contribute to an LA fatty acid deficiency.
  
  
• Alfalfa Leaf Tablets
  Alfalfa tablets (made from alfalfa leaves) are one of the most nutritous foods available. It contains vitamins A, B1, B6, C, D, E, K, niacin, pantothenic acid, biotin, folic acid, minerals and trace minerals, and is 25% protein by weight. Along with kelp, and algin (from seaweed) it is often used for detoxification from environmental pollution. You can take alfalfa leaf tablets with meals. Alfalfa leaf can be taken in the form of tablets or in the form of a tea (which is slightly less preferable, but often easier to digest).
  
  Please note that this is not the same as eating alfalfa sprouts or alfalfa seeds. Alfalfa seeds and alfalfa sprouts contain a small amount of the amino acid L-Canavanine which can cause the symptoms of Systemic Lupus Erythematosus (SLE) to worsen in some cases. If you have SLE, it is very important that you check to be sure that none of your concentrated food supplements contain alfalfa seeds or sprouts. As with all herbs and supplements, start with tiny amounts before increasing to full dosage to check if you are sensative to the product.
  
  
• Green Drinks
  There are many other green drinks that are available as supplements. It is okay to use these supplements in small amounts. If you have the condition, hyperkalemia (too much potassium in the blood) or a chronic kidney condition, avoid large intakes of green drinks. Popular green drinks include the following:
  
  
  • Barley Green
    
    
  • Wheatgrass
    
    
  • Liquid Chlorophyll
    
    
  
  
• Vegetable Broths
  Are an excellant way to get extra vitamins and minerals in a balanced, easily assimilable form. I often drink a cup of hot vegetable broth before lunch. You can make your own vegetable broth or buy it at your local natural foods store. The store-bought vegetables broths contain a small amount of yeast, so if you are avoiding yeast, you will have to make your own vegetable broths. Be very careful when purchasing vegetable broths, however, as many of them contain products that have MSG or hidden MSG (hydrolyzed proteins, autolyzed yeasts).
  
  
• Kelp
  Is a general term for several species of sea vegetables. It is often sold as a supplement because it is a very concentrated source of minerals and trace minerals. Kelp is good for the nervous system, arthritic conditions, detoxification, strengthening the endocrine glands, soothing mucous membranes, reducing water retention, and healing the immune system to name just a few of the beneficial effects.
  
  Kelp can be purchased as a separate supplement or part of a supplement or condiment in almost any natural foods store.
  
  
• Supplements High in Vitamin C Complex
  There are several whole food supplements which are high in Vitamin C Complex.
  
  
  • Alma (Indian Gooseberries) have one of the highest sources of Vitamin C Complex of any plant.
    
    
  • Schizandra is a herb which is very high in Vitamin C Complex.
    
    
  • Rose Hips is a very popular herb for Vitamin C supplementation. Beware of Vitamin C supplements that say on the package "in a Rose Hip base" as there is probably very little Rose Hips and therfore Vitamin C *Complex* in the supplement.
    
    
  • Acerola Cherry is one of the more common Vitamin C Complex supplements found in natural food stores.
    
    
  • Hawthorn Berry is a popular herbs used for heart conditions in the West and to remove congestion from overeating or poor digestion in Chinese Medicine. It is a good source of Vitamin C Complex.
    
  
  
• Miscellaneous Herbs
  The following herbs provide an large amount of vitamins and minerals are are especially high in iron.
  
  
  • Dandelion Root
    
    
  • Yellow Dock
    
    
  • Nettles
    
  
  Dandelion root tea can be taken regularly. Nettles can be taken in an herbal supplement or eaten cooked in season (Springtime). Yellow dock is usually taken as part of an herbal formula.
  
  Individual Supplements
  
  Individual supplements can be very helpful if you cannot get your nutrients needed for healing from food or concentrated food sources. In addition, for severe deficiencies or acute symptoms, short-term use of individual supplements can be very helpful.
  
  Here is a list of common supplements. As with all lists, don't try to do everything at once. In addition, start with tiny amounts of each supplement you choose in order to test for negative reactions.
  
  
• Vitamin C Complex
  Many people find it helpful to supplement with Vitamin C. For example, some persons with chronic immune systems disorders and many people who have had mercury poisoning from dental amalgam fillings have found Vitamin C very helpful. If you are currently taking steroids, your need for Vitamin C may be higher,in which case a Vitamin C Complex supplement may be very helpful.
  
  Vitamin C Complex contains the following:
  
  
  • Ascorbic Acid
    
    
  • Bioflavanoids
    
    
  • Tyrosinase
    
  
  Ascorbic acid, by itself, can be helpful in certain acute conditions. But for regular use, it is preferable to try to get your extra Vitamin C through concentrated food sources or a Vitamin C Complex supplement.
  
  
• Vitamin B
  B vitamins are important for maintaining the health of the nervous system, the skin, and the tone of the muscles including GI tract muscles. By eating a varied natural foods diet, most healthy people can get enough B vitamins. However, many people do find that a general B-Complex supplement is helpful to them over the long run.
  
  Vitamin B-6 (Pyridoxine) is one of the more important B vitamins for persons with chronic immune system-related disorders. The need for B vitamins, especially B-6 may increase if you are taking antidepressants, estrogen, steroids, antibiotics, or other medication. If you are suffering from digestive problems or bowel problems, depression or anxiety, your need for B vitamins is probably higher. In this case it can be helpful to supplement with Vitamin B-Complex.
  
  
• Minerals
  A proper amount and proportion of minerals are needed for the formation of healthy blood, bone, and bodily tissues. It can be very difficult for a healthy person to obtain an adequate supply of minerals and trace minerals (which are minerals needed only in minute quantities). Therefore, it is usually recommended that a healthy person eat a small proportion of sea vegetables along with a varied natural foods diet.
  
  In many cases, supplementation of individual minerals can be very helpful. A few of the many individual supplements that have proven very helpful include:
  
  
  • Calcium
    
    
  • Magnesium
    
    
  • Zinc
    

Avoid taking mineral supplementation as part of antacids such as Tums. Such medicine use can weaken digestion significantly over time.
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Prerequisites

There are no prerequisites for dietary changes although in most cases it is preferable to:

• Discuss changes with your chosen holistic health practitioner.
  
  
• Make changes gradually.
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Actions To Be Taken

• Review the discussion and techniques listed in this chapter and decide what change, if any, you would like to make.
  
  
• Discuss these ideas with your holistic health practitioner.
  
  
• Begin to locate all of the grocery stores and farm stands in your area that sell healthy (preferably organic) foods.
  
  
• Purchase one or two of the general books listed in the resource section and one or two of the cookbooks.
  
  
• Gradually make changes to move towards a natural foods diet.
  
  
• Take a cooking class if necessary. Talk with natural food store owners, holistic health practitioners, and other practitioners for leads on where to learn natural foods cooking.
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Appendices

Probiotics

Refers to friendly bacteria which contribute to the health of the intestinal tract.

• 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.
    
    
    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.
    
    
  • 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.
        
        
        
      • 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.
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  Twelve Steps to Healthy Eating
  
  
  1. Eat lots of cooked vegetables including green leafy vegetables.
     
     
  2. Eat mostly cooked and warm foods where possible (with occasional salads). Use foods prepared within 24 hours when possible.
     
     
  3. Eat meals on a regular schedule where possible.
     
     
  4. Eat fruit on ocassion only and separate from meals when possible. Slightly more fruit in the warmer months and very little in the colder months.
     
     
  5. Gradually cut back on dairy or cut it out entirely. Try to limit dairy (eventually) to ocassional yogurt or kefir from a natural food store. (Unhomgenized milk is preferable when used.)
     
     
  6. Eat miso soup several times per week and include the ocassional use of other traditionally fermented dishes.
     
     
  7. Gradually eliminate foods with additives, preservatives, caffeinated products, coloring, MSG/hydrolyzed proteins, artificial sweeteners (aspartame, neotame, acesulfame-k, sucralose, etc.), and chemical names in the ingredient list that you are not sure of. Shopping regularly at a natural foods store will make it much easier to find such products. The ocassional "treat" can be replaced with healthier "treats" from a natural food store.
     
     
  8. Determine with some experimentation what balance of vegetables and sea vegeteables, whole grains, fish/fowl, legumes, fruits, nuts, seeds, juices, herbal teas/coffee substitutes/spring water, and treats/snacks works best for you. You may decide to regularly take a concentrated food supplement or individual supplements (e.g., magnesium, calcium, B Vitamins) until your health and nutrition plan improves. Use health food store natural supplements without additives sweeteners, fillers, etc.
     
     
  9. Shop for foods at a natural food store and wherever possible, purchase organic foods. If you need to, purchase staple foods via mailorder outlets.
     
     
  10. Purchase natural foods cookbooks such as those recommended in Food and Nutrition article to help you with cooking techniques and recipes. Locate ethnic and other restaurants with healthy foods so you can give yourself a break from time to time.
      
      
  11. Food cravings can be handled best by using holistic healing tools such as taking classes in yoga, meditation, moderate exercise and using a Twelve Stop Program (e.g., Overeater's Anonymous) for addictions.
      
      
  12. When cooking and eating (including eating at restaurants) try to have a spirit of love and joy in your heart and serenity in your mind. Of course, this isn't always possible, so just do the best you can.
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