Steps to Optimal Health

8 (plus 8) Dietary Recommendations for Optimal Health:




1. Do: -Eat whole, unprocessed foods as much as possible: grains. -Eat as close to nature not altering foods. -Cook food as little as possible. -Take digestive enzymes if needed. -Prepare ahead of time for trips, eating out, snacks, meals. -Have us check for food allergies, other problems. -Take whole food supplements to "plug the gaps" in your diet.

2. Avoid: -Processed foods (boxed, canned, fast foods) as are loaded with chemicals, have depleted nutrients, and lack fiber. -High heat cooking with damaged oils.
-Eating when emotional (angry, depressed, so forth). -Using anti-acids for heart burn, unset stomach. -Eating too fast, relax. -Eating on the run. -Failure to plan ahead.





3. Grains: Avoid: Processed "white" bread and flour, GMO corn and soy.
Gluten sensitive: Avoid wheat, barley, rye, kamut, oats, spelt, Eat: rice, corn, buckwheat, millet.
Cereal: Whole grain, no added sugar or corn syrup. Eat oat meal, whole grain rice.
Bread: Whole grain, sprouted multi-grain very good, Ezekiel bread.
Use: Whole grain flour for baking.


4. Fruits: 2-3 servings a day.
Consume: Raw is best.
Organically grown: Wash and/or peel others.
Frozen; Second best, use in smoothies.
Canned: Tend to have too much sugar, decreased food value.



5. Vegetables: 3-5 serving a day.
Consume: Raw is best. High nutritionally: Asparagus, avocado, beet greens, broccoli, brussel sprouts, celery, collard greens, cucumbers, dandelion greens, beets, carrots, eggplant, romaine lettuce,
Start: Make 1/3 of diet raw vegetables . Eat big salad 1 x day, raw vegetable tray,
-juicing helps,
Whole Multifood Supplement: Catalyn, Sp Greens, Live,
-Organically Fresh, organically grown if possible. If not wash as best you can.
-Do not fry: potatoes, squash, onions, okra, so forth
-Frozen good; canned okay
-Preparation: raw, stir fried crunchy, steamed,

6. Meats:
-Best if grass fed, organically grown (3-W meats)
-Avoid: meat with sodium nitrates, MSG, other chemicals
-Cooking:
Best: grilled, baked,
Least healthy: fried
-Chicken: range fed when possible.
-Beef: grass fed, no hormones or antibiotics
-Pork: limit consumption, occasional
-Fish: Avoid farm raised fish, bottom feeders; select wild caught deep sea
-Seafood: avoid bottom feeders
-Processed meat: avoid...contain sodium nitrates, MSG, other chemicals



7. Nuts:
-Eat these raw when possible such as walnuts, pecans, almonds, so forth.
-Use natural peanut butter and other nut butters
-Nut seeds such as sunflower, pumpkin seeds eat raw.

8. Fermented Foods:
-pickled veggies, natural sour croute,

9. Diary:
-Raw, organic milk and dairy products from the goat or cow are best
-Eat white hard cheeses
-Natural yogurt is best without added sugar
-Eat organic or regular butter.... avoid margarine
-Avoid American cheese, miracle whip, ice cream
-Eggs range free fed chickens

10. Sweeteners:
Use Stevia, honey, raw sugar, maple syrup, for sweetener
-Eliminate or greatly reduce processed white or brown sugar, fructose,
-Avoid NutraSweet, sucrose,



11. Desserts:
-Use fruit, stevia flavored yogart, nut butter and honey, smoothies, whole food baked goods,

12. Drink:
-Fresh RO or purified water in glass containers when possible -8 glasses a day
-Avoid: carbonated beverages, pasteurized juices (only fresh), sweetened
drinks, excess alcoholic, fructose flavored drinks
-In moderation: coffee, black tea, milk,
-Good: herbal drinks, teas,
-Almond, Soy milk



13. Snacks:
-popcorn air popped with olive oil or butter
-Whole food energy bar...Careful avoid excess carbohydrates
-Avoid: potato, corn chips, salty snacks, roasted-salted nuts,
-donuts, cakes, pies, anything fried in fat





14. Dressings:

-Salad: Best if make own -Commercial Italian...poor off soy oil

\-Avoid Mayonnaise,-----; Use veganase

-15. Seasonings:

-Use Celtic or Sea Salt Avoid: commercial salt
-Flavor with onions, garlic, other herbs
-Avoid: any product with MSG, sodium nitrate, other chemicals, ommercial salad dips,

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16. Oils
-Use only good oils such as extra virgin olive oil, peanut oil, coconut oil, cold pressed other oils from health food store. Avoid processed oils.