DOS

 

1.        Eat whole, organic or natural foods and eat vegetables, sprouts and fruits raw whenever possible.  Try to eat at least 50% of your fruits and vegetables raw to provide your diet with adequate enzymes.

2.        Eat only foods that will spoil and eat them before they do.

 

3.        See that 20% of your calories are proteins, 30% fats and 50% unrefined carbohydrates.

4.        Eat organically/naturally raised or wild-caught meat including fish, poultry, beef, lamb and eggs.

5.        Eat organically/naturally grown fruits and vegetables if at all possible from local sources for maximum freshness.  Why not you grow your own if space permits?

6.        Obtain good fresh produce in season and freeze for later use.  Eat kernels of the fruit you consumed.  Sprout seeds and use daily.

7.        Eat fertile eggs, as they provide more nutrients. Eggs from free range hens that have access to green grass are the best.

8.        Eat whole grains. Make your own bakery products. Buy a flour mill and make your own flour.  Ideally, whole grains and nuts should have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.

9.        For shortening in baked goods use organic dairy butter or virgin coconut oil.

10.     Use extra virgin olive oil, organic dairy butter or virgin coconut oil for sauteing.  Use flax oil, olive oil or small amounts of sesame oil for salads, soups, broths, porridge and smoothies.  All oils should be cold-pressed and unrefined.

11.     Eat only fresh, non-rancid foods. Rancidity can be detected by its characteristic odor.

12.     Ensure that you have enough friendly bacteria in your gut to promote optimal functioning of your digestive system by Including enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.

13.     Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.

14.     Use organic dairy products such as milk, cheese, yogurt and ice cream and these made from raw milk whenever possible.  Why not learn to make your own cheese, yogurt and ice cream?

15.     Drink spring water and organic/natural unsweetened juices in place of other beverages. Use a good juicer to juice raw vegetables and fruits for maximum enzyme and nutrient content.

16.     Drink herb teas and coffee substitutes. Drink no more than 2 cups of organically grown coffee a day. Regular (light roasted) is best.  Go for a varied, diverse menu of beverages including green, peppermint, Rooibos, chamomile and dandelion teas.

17.     Drink only natural organic red wine made from unsprayed grapes fermented with the skins without the presence of sulfites and refining agents. Drink no more than 1 glass a day.

18.     Use natural sweeteners in moderation, e.g. raw honey, maple syrup, dehydrated sugar cane juice, molasses and luo han.

19.     Shop in a health food store and wisely in a supermarket.  Be a label detective.

20.     Be wary of food labels that say “permitted colors, flavors and preservatives.”  You do not know what they are and their long term effects are not established.

 

DON’TS

 

1.        Don't eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc.

2.        Avoid all refined sweeteners such as sugar, dextrose, glucose and high fructose corn syrup.

3.        Avoid white flour, white flour products, white bread and white rice.

4.        Don’t eat foods containing chemical preservatives, dyes, artificial colors, etc.

5.        Don’t eat “foodless” snacks. Plan for proper balance. Go for natural, whole foods snacks made from grains, sprouts, beans, seeds and nuts.

6.        Don’t eat commercial meat from animals that have been raised with hormones, antibiotics or other chemicals or from animals that have been inhumanely raised.

7.        Don’t eat sprayed, fumigated, dyed, waxed or irradiated fruits and vegetables.

8.        Avoid canned fruits and vegetables in favor of fresh or fresh frozen, because vital nutrients are lost in the canning process.  Most canned fruits are over-sweetened and many canned vegetables are overcooked.  If you have to choose between frozen or canned, choose frozen.
 

9.        Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and commercial condiments contain MSG, even if not so labeled.

10.     Don’t eat eggs produced by hens that have been inhumanely raised in small cages, force fattened and treated with chemicals and antibiotics.

11.     Don’t use heat-treated oils with preservatives or hydrogenated shortenings such as margarine.  Refined bleached and deodorized (RBD) oils may still contain free radicals which increase health risks.

12.     Don’t use deep fat frying as fatty acids break down at high temperatures.  Avoid fried foods as they are carcinogenous.

13.     Avoid rancid seeds, nuts, grains and foods cooked in rancid fats as they contain carcinogens.

14.     Don’t drink processed milk such as pasteurized, homogenized, dried or canned or eat pasteurized milk products which contain artificial flavoring and sweeteners, etc.

15.     Don’t drink soft drinks with or without sugar, especially diet soft drinks containing aspartame, a dangerous neurotoxin. Avoid stimulating drinks which exhaust the adrenals and pancreas.  Hence caffeinated beverages or foods (e.g. tea, coffee and chocolate) should be consumed in strict moderation.

16.     Don’t drink commercial tea or coffee. Do not drink dark roasted coffee, as it has more carcinogens.

17.     Don’t drink distilled liquor or wine as this process separates the alcohol from the minerals, vitamins, important phytochemicals and other important therapeutic agents.

18.     Don’t buy and eat junk foods from supermarkets and convenience stores.  Shop the perimeter of the supermarket where most of the fresh, least processed foods are.

 

19.     Avoid drinking from plastic bottles as pseudo estrogens leach from them contributing to hormonal imbalances to male and female. It can also contribute to premature puberty amongst girls.

 

20.     Avoid ice-cold drinks as their low temperature is at odds with your guts’ and can hinder the digestive system’s functioning.

 

21.     Take your meals at regular timings and at regular amounts.

 

22.     Eat slowly and chew your food properly. Enjoy your food thoroughly, away from distractions such as work and TV.  So as not to dilute your precious digestive enzymes, drink only small sips of water during meals and most of your water in between meals.

 

OTHER INSTRUCTIONS

 

1.        Cook only in stainless steel, Corningware or enamel ware or glass. Do not use aluminum.

2.        Do not use a microwave oven.

 

3.        Use drinking water liberally, preferably well, spring or filtered water.

 

4.        Frequently use moist cooking methods such as soups and stews.

 

5.        Use natural, unrefined sea salt (rich in many minerals and trace elements) modestly and watch labels for hidden refined salts in foods and avoid them.

 

6.        Use a variety of herbs and spices in cooking—thyme, oregano, mint, garlic, shallots, chilli, pepper, turmeric, ginger, rosemary, sage, nutmeg, cinnamon, etc.—for food interest and for stimulating the appetite and the gastric juices.

 

7.        The use of apple cider vinegar or balsamic vinegar aids in maintaining good gastric acidity.

 

8.        In addition, don’t forget the importance of taking supplements, minimizing stress, thinking positive thoughts, listening to good classical/jazz/popular music, laughing often, gathering with family and friends, practicing forgiveness, being charitable, and getting plenty of sleep, exercise and natural light (full spectrum)!

 

9.        Maintain a healthy weight and more importantly, body fat composition.

 

10.     Don’t smoke and quit if you do.

 

11.     As a general rule, avoid the use of pharmaceutical medicines and if possible, use them only as a last resort.  Try reversing your health condition through natural means first before resorting to man-made, synthetic, medicines.  Diet and lifestyle changes and natural supplements can work wonders for many health conditions, especially chronic ones.

Supplements for Optimal health

 

Please consult your physician if you have a specific health challenge or if you are on certain medications.  Some supplements may interact with your drugs.  Generally nutritional supplements are considered food and they are usually safe for the general population.

 

Adults

 

1.        Multi Vitamin and Mineral complex -

2.        Essential Fatty Acids (EFA)

3.        B-Complex

4.        Zinc

5.        Digestive Enzymes – especially for those above 40.

6.        Probiotics

7.        Calcium – especially for women above 25.

8.        Antioxidants

 

Children

 

1.        Probiotics

2.        Multi Vitamin & Mineral Complex

3.        Essential Fatty Acids (EFA)

4.        Calcium

5.        Zinc

 

General Adult Daily Supplementation

 

1.        Vitamin A                        5000IU

2.        Beta-Carotene                15,000IU

3.        Vitamin D                        400IU

4.        Vitamin E                        400IU

5.        Vitamin B1                      10mg

6.        Vitamin B2                      10mg

7.        Vitamin B3                      30mg

8.        Vitamin B6                      25mg

9.        Vitamin B12                    100mcg

10.     Folic Acid                        400mcg

11.     Biotin                              250mcg

12.     Choline                            500mg

13.     Vitamin C                        1,000mg

14.     Bioflavonids                   250mg

15.     Calcium                           700mg

16.     Chromium                       200mcg

17.     Copper                             2mg

18.     Iodine                              150mcg

19.     Iron                                  15mg

20.     Magnesium                    350mg

21.     Manganese                    10mg

22.     Molybdenum                  100mcg

23.     Potassium                       400mg

24.     Selenium                         200mcg

25.     Silicon                             20mg

26.     Vanadium                       100mcg

27.     Zinc                                  30mg

28.     Omega3 Fatty Acids       1,000mg

29.     Coenzyme Q10                50mg

30.     Lactobacillius and other Probiotic counts      1 Billion count

 

General Children Daily Supplementation

 

Consult your Physician as children’s requirement will vary according to age and weight of the child. Here is recommended dose for 3-4 year olds

 

1.        Vitamin A                        242.5IU

2.        Vitamin D                        0.5IU

3.        Vitamin E                        20mg

4.        Vitamin C                        300mg

5.        Vitamin B1                      8mg

6.        Vitamin B2                      8mg

7.        Vitamin B3                      16mg

8.        Vitamin B5                      20mg

9.        Vitamin B6                      10mg

10.     Vitamin B12                    8mcg

11.     Folic Acid                        140mcg

12.     Biotin                              60mcg

13.     Calcium                           180mg

14.     Chromium                       23mcg

15.     Copper                             2mg

16.     Iodine                              125mcg

17.     Iron                                  7mg

18.     Magnesium                     80mg

19.     Selenium                         25mcg

20.     Zinc                                  7mg

21.     EPA                                   250mg

22.     DHA                                  175mg

23.     Lactobacillius and other Probiotic counts      1 Billion count