AN EXCEPTIONALLY HEALTHY DIET

• A Three-Day Example
• Snacks
• Tips for Making it Work for You
• Determining Food Sensitivities/Allergies

A Three-Day Example

Eating all foods produced organically, including oils, vegetables, fruits, grains and meat is by far the healthiest way to go. I have written organic beside the meat and poultry to further emphasize the importance of these foods being organic.

Day 1 Breakfast: Naturally Empowered Health Shake   Lunch: Organic roast turkey Salad: green leaf lettuce, tomatoes, cucumbers, celery, grated raw beets Baked acorn squash Homemade Salad Dressing   Supper: Brown rice Stir-fried veggies: broccoli, peas, green beans, carrots, red peppers, zucchini Fresh carrot/ginger juice Home-grown sprouts Homemade Salad Dressing

Day 2 Breakfast: Naturally Empowered Health Shake   Lunch: Baked wild salmon Baked yam Salad: red leaf lettuce, grated carrots, parsley and green onions Homemade Salad Dressing   Supper: Organic pot roast * OR legumes (lentils, beans) Quinoa with chopped cilantro, tomatoes, garlic Stir-fried greens** with garlic Home-grown sprouts Homemade Salad Dressing * Use organic grass-fed free-range beef, buffalo, lamb or better yet, use wild game such as moose, elk or deer. ** Suggestions for greens: swiss chard, kale, collards, beet greens, turnip greens, spinach, etc.

Day 3 Breakfast: Fresh fruit salad 2 scoops of MediClear® in water Lunch: Organic roast chicken Roasted carrots (cooked with chicken) Salad: romaine lettuce, sweet yellow peppers, celery, fresh basil Homemade Salad Dressing Supper: Salmon Patties* Tomato Slices Large lettuce leaves Grated raw beets Home-grown sprouts Homemade Salad Dressing * Place salmon patties inside a large lettuce leaf, top with sprouts, beets, tomatoes and dressing.

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Snacks

Many people feel that continually eating every 2 - 3 hours is healthy. I believe it is much healthier to leave the digestive system rested in between meals and to forgo snacks. (This does not apply to growing children or pregnant/lactating women, as they need a constant supply of optimal nutrient intake for great health). However, many people cannot rest the digestive tract for 4-5 hours between meals and consuming healthy snacks is important until their system is much healthier.

Healthy snacks:

• Cut up raw vegetables such as red peppers, yellow peppers, carrots, cucumbers, celery, etc.
• Fresh Fruit
• Frozen Fruit Ice Cream
• Raw almonds, pecans, hazelnuts, sunflower seeds, pumpkin seeds (for those who can tolerate them)
• Fresh vegetable juice by itself or Option II - Energy Shake
• Berry Muffins

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Tips For Making It Work For You

Using left-overs from the night before to make lunches, makes it easier to eat extremely well and to avoid typical sandwich lunches and poor quality restaurant food. Restaurants that serve healthy food (organic, free-range, unprocessed, whole foods, chemical-free) are few and far between. If you are frequently away from home, either do your own research into healthy restaurants nearby or pack your own food. Restaurants are in the business of making food taste great and making money, and therefore most use the cheapest ingredients including hydrogenated oils, fillers and pre-made mixes filled with additives, chemicals and preservatives (not to mention microwaving your food quickly to further alter the nutritional value). Unfortunately you don't only pay for the food you are served; you often pay at the expense of your health down the road.

In wintertime, homemade soups are great. The best broth is made from boiled bones of moose, turkey or chicken. Miso is fine if you are vegetarian.

Eat small amounts of protein with most meals. Ideal protein sources include: MediClear®, Rice Protein Powder, wild fish, organic chicken, organic turkey, lamb, wild game, organic beef and buffalo. Too much protein is very hard on the body and will burden your liver and kidneys. Likewise, too little protein leads to illness and disease as protein is needed to create your tissues, glands, and many important chemicals in your body including neurotransmitters for balanced moods. There is no magic amount that works for everyone. You will know by trial and error how much is perfect for you because you will have excellent energy, a feeling of well-being, and clarity of thought when the protein amount is just right.  There are books that indicate how much protein is best for you depending on your body composition.  It is better to trust your intuition and start observing the amount of protein you are eating. You are unique.  No book or healthcare practitioner can tell you exactly what is right for you.  Trust yourself and experiment.  Initially, some people like to measure the amount of protein they ingest by using a nutritional scale to determine exactly what their unique needs are.  Typically, a healthy protein intake ranges between 40 - 120 gm daily (0.8 - 1.8 gm of protein/kg of body weight).  Stress, illness and excessive exercise will increase your protein requirements. 

If you tolerate eggs, organic yoghurt, organic goat's milk, organic goat's cheese, lentils, beans or chickpeas, these can also be used as excellent protein sources. However, many people do not tolerate these foods. I have already given my thoughts regarding soy.

Heavier starches like rice, millet, quinoa (and oats, rye, barley and kamut for those who tolerate gluten well) are best eaten in a quantity that maintains your ideal weight. Some people who have rapid metabolisms would benefit by eating large quantities of these grains. However, most people have slower metabolisms and are overweight. Less of these grains will work better if you are overweight. Again, this is trial and error for your specific body requirements because you are unique. When you are eating the ideal quantity of heavy starches for your unique body requirements, you will have excellent energy, a feeling of well-being, clarity of thought and an ideal body weight for you.  Again, to determine your own unique carbohydrate needs, using a nutritional scale to measure the amount of carbs you are eating can be very helpful.

For breakfast, the Naturally Empowered Nutrient Shake is more than enough for most people. For those who require more, add a Berry Muffin, raw nuts/seeds and/or organic plain yoghurt. Hot rice porridge (made with brown rice farina) is another idea, topped with raisins, banana slices, cinnamon, and rice protein milk (made with water and Rice Protein Powder). Hot oatmeal porridge for those who tolerate gluten well is another excellent choice. I do not recommend rice or soy milks for exceptional health, as these beverages are processed foods. However, if this is all new to you, you may wish to use rice or soy milks while in transition toward optimal eating habits.

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Determining Food Sensitivities/Allergies

Eat a diet similar to the one depicted in A Three-Day Example, including your own mealtime innovations for a total of 4 weeks.

Foods to avoid: pork, shellfish, dairy products, gluten products (wheat, rye, oats, barley, spelt, kamut, breads, crackers, cookies, pastries and pastas made from these products), corn, potatoes, white rice, cooked tomatoes and tomato sauces, oranges, grapefruits, processed foods, sugar (other than those naturally found in fruits and vegetables), any type of sweeteners or sweets, dried fruit, vegetable oils, margarine, vinegar, condiments, alcohol, coffee, black tea, pop, juice (other than freshly made vegetable juice), soy, soy sauces, beans, lentils, chickpeas, nuts and seeds. Also remove any foods you know that you do not tolerate.

Foods to eat: Non-gluten grains (brown rice, basmati rice, wild rice, millet, quinoa), fresh vegetables (other than potatoes, corn and cooked tomatoes), fresh fruit (other than oranges, grapefruit), wild game, organic poultry, organic lamb, fish, (if you are vegetarian and you know you tolerate legumes or soy well, use these as protein sources instead), olive oil, lemon, organic spices and sea salt/Real Salt.

Don't forget: 10 eight-oz glasses of pure water per day for adults.

Gradually introduce foods: After 4 weeks, gradually introduce foods that you have eliminated. Eat one new food for 4 days before you introduce the next food. Observe any symptoms you may experience during those 4 days and take note. If you begin to react with symptoms before the 4 days are up, stop eating the food and allow the reaction to subside before introducing the next food. It would be helpful to introduce foods in this order:

• potato (roasted, baked or boiled)
• orange, grapefruit
• raw pumpkin seeds
• raw sunflower seeds
• raw almonds
• cooked tomatoes
• corn
• oats
• barley
• rye
• kamut
• eggs
• lentils
• beans
• soy
• organic yoghurt
• organic goat's cheese
• organic goat's milk

What do I recommend to leave out permanently? See Definite Don'ts.

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