Eating for Wellness

Overall strategy of Eating for Wellness is to reduce foods rich in carbohydrates, oils and fats and stay under 1,500 calories per day.

Vegetable Consumption 40 – 50%
Grain Consumption 20%
Legume Consumption 10-20%
Fruit Consumption 10-20%

A nutrition plan based on the principles of paleolithic nutrition, raw foods, candida maintenance, detox, and anti-inflammatory diets.

A diet high in fresh fruits and vegetables

Vegetables 50%:

Bitter, Spicy, Less Sweet, Raw, Steamed, Blended, Organic, Well Rinsed, Seasonal, Local
4-5+/day
Especially good: Dark Leafed Lettuce, Celery, Kohlrabi, Asparagus, and Scallion (all bitter).
Other Vegetables to include are Beets, Broccoli, cabbage, carrot, cucumber, jerusalem artichoke, kale, mushrooms, mustard greens, eggplant, tomato, chives, garlic, leeks, onions, parsley, parsnips, pumpkin, radish, spinach, squashes with skins, turnip, watercress.
Sweet potato and yam are examples of very sweet vegetables that should be used in moderation.
You are strongly urged to use a daily green drink.

Grains 20%:

Steamed, Sprouted, whole grain or cracked grain rather than grain flour.
3-5/day
Rye, Corn, Millet, Buckwheat, Barley, Amaranth, Quioa, and Oats are the most nutritious, least likely to produce inflammation and immune responses. If eating rice it should be unrefined basmati or wild rice.
Try naturally leavened breads (Sourdough bread), Sprouted Grain (Ezekiel) breads instead of flour yeasted breads.

Legumes 10-20%:

Steamed, Sprouted, Raw.
2-3/day
Legumes and grains provide the best protein source.
Edamame, Black Beans, Kidney Beans, Lima Beans, Garbanzo Beans, Black-eyed Peas, Lentils, and Soy.
Adzuki & Mung bean cooked, sprouted or broth.

Fruits 0-10%:

Fresh, Frozen, Local, Seasonal, Organic, Non-tropical (sweetness)
1-3/day
Moderately use starchy/oily fruits- Banana, Avocado, Coconut.
Citrus- lemon (cooling) and Grapefruit (warming) with seeds and some inner peel are good for their bitterness. Berries (Raspbery, Blackberry, Strawberry, etc) Red Grapes, Green Apples, Pomegranate, and other Citrus.
Avoid Figs, Dates, and Dried fruit.
Encourage small amounts of Raw Honey! Esp good when used in a tea not exposed to 130+ degrees. Very powerful, use in small amounts.
Try Agave nectar and Xylitol (best!) as sweeteners. Xylitol is easier to use.
Those with chronic candida infections should be careful with honey, agave nectar and most fruits.

Animal Products:

Avoid Beef, Eggs, Bovine and Dairy. Goat milk sparingly is good. Nothing from a farm-lot, must be organic. Vegetarian is best.
Small amounts of natural cheeses (Swiss, Jarlsberg and Parmesan), Lowfat Yogurt, Goats Milk over conventional milk.

Oils:

Raw Coconut oil is the best! Extra virgin olive oil, Expeller-pressed Canola, Sunflower or Safflower

Omega 3 and GLA oils.

Take a daily supplement of EPA/DHA/Omega 3’s with GLA
Or
Eat whole foods rich in these oils:
Oils: Flaxseed oil, Evening Primrose oil
Seeds/Nuts: Chia, Hemp, Pumpkin, Walnut
Greens: Kale, Collards, Chard, Parsley, Wheat Grass, Borage.
Micro-Greens: Spirulina, Blue-Green Algae
Fruits: Black Currant
Fish: Salmon, Mackerel, Herring, Trout, Tuna and Sardine.
Caution with ocean contaminants.

Spices & Herbs:

Particularly good are: Burdock (raw or cooked), Dandelion greens, Chamomile, Yellow Dock root, Green tea, Alfalfa, and Chickweed.
Avoid Salt. Minimize foods like Miso, Soy Sauce, Pickles, etc. Use Himalayan, Ocean or Ancient Salts with color/impurities.
Also good are: Cumin, Ginger, Cloves, Spearmint, Fennel, Anise, and Cayenne. Those with heat signs should use- Peppermint, Chamomile, Kohlrabi, Turnip, Radish, Taro and White Pepper.

Lifestyle

1. Try to eliminate all refined foods. Nothing that comes from a box!
2. Avoid concentrated sweeteners (sugar, molasses, maple syrup), most fruits.
3. Emphasize Bitter and Spiced flavored foods. Examples below
4. Limit Sweet, Salty, and Sour flavored foods. Examples below
5. Do not drink fluorinated water!
6. Remember a shot of Apple Cider Vinegar everyday.

7. Commitment to physical activity (ideally 1 hr per day). Meditation, walking, etc.
8. Get plenty of sunshine.
9. Avoid Methylparabens in lotion and body products.
10. Limit Alcohol intake. No more than 1-2 glasses of wine per day.
11. Drink as much water as you can per day, be sure to include a mineral supplement like emergen-c, or liquid minerals. Pedialyte can also be used.
12. Use a good probiotic.
13. Try to keep caloric intake under 1500 per day.
14. Drink plenty of water, fluids or tea.
15. Drink Green tea, or white tea!
16. Be sure to have your last meal of the day eaten before the sun has gone down. This way your body is still in an active mode.
17. Eat your most protein rich foods/meal for dinner.
18. You should not become constipated, if anything you may notice looser than normal stools at first, that is normal.
19. This nutrition guide is not only good for helping with weight loss, it can be used to maintain weight loss as well.

by Robert Luna