With all the diet recommendations out there it can be difficult to digest the information of what to eat. These recommendations are based on food choices that are congruent with what our bodies need to function on a cellular level. In other words, we need to feed our body substances from nature that our cells recognize and know exactly how to utilize. This is not a diet, per se, it is a lifestyle. Also, it is not designed for any other outcome other than health. In other words, it is not designed to lower cholesterol, lose weight, and so on, although that would be the natural side effect of healthy eating.
The purpose of this guide is to give you the basics regarding food. For example, what is a fat? What is the role of a fat when it comes to your body and how your body works? What are healthy sources of fats? What are unhealthy sources of fats? This guide will go through all the food groups, touch on hygiene, and give you plenty of resources in which to get started. Enjoy the journey!
Five Key Questions Regarding Health and Nutrition
What are the nutritional requirements for cell health?
What is nutritionally toxic in terms of cell health?
In terms of nutrition, are deficiencies and toxicities common?
What dietary choices are necessary to create sufficiency?
What dietary choices are necessary to create purity?
Our daily diet should include plenty of green leafy vegetables and a variety of other fruits and vegetables to assure us sufficient amounts of vitamins and minerals, as well as fiber. Whenever possible, make the choice for organic/pesticide-free fruits and vegetables. A healthy diet should include raw and cooked produce. Juicing vegetables and a limited amount of fruit is an excellent way to get nutrients!
Super Foods, as opposed to vitamins or supplements, are foods that are naturally nutrient dense. Unlike some dietary supplements or vitamins that are taken in isolation of their source, super foods provide many nutrients that support each other and prevent imbalances that often occur as a result of taking nutrients singularly.
Spirulina, Blue-Green Algae, Chlorella—These algae grow on inland lakes throughout the world. They are rich in protein, carotenoid, and minerals. Of the three types, spirulina is said to be the easiest to digest and absorb. These are available in capsule form or in powder, which can be blended in drinks or shaken on salads.
Bee Pollen—Bee pollen is known for giving athletes strength and endurance, contains 22 amino acids including the 8 essential ones, 27 minerals, tons of vitamins, hormones, and fatty acids. Most importantly, bee pollen contains more than 5,000 enzymes and coenzymes that can create an immediate detoxifying effect. First-time users should start with very small amounts and gradually build to a tablespoon or so per day. It can be found in capsules, tablets, or granules, which can be blended with honey and spread on toast.
Acerola Powder—A berry rich in ascorbic acid, it provides vitamin C with numerous cofactors, including bioflavonoids and rutin. Small quantities of natural vitamin C occurring in whole foods like acerola berries can provide the same antioxidant protection as large amounts of pure ascorbic acid.
Bitters—Herbal extracts of bitter, mineral-rich herbs are a traditional tonic for stimulating bile and increasing digestion and assimilation of fats. Look for liquid tonics by Floradix or Swedish Bitters, both excellent products.
Cod Liver Oil—Once a standard supplement in traditional European societies, cod liver oil provides fat-soluble vitamins A and D. Cod liver oil is rich in EPA, a fatty acid necessary for proper function of the brain and nervous system and for vision. The lemon flavor goes down “smooth as silk!”
Sea Vegetables—Sea vegetables provide minerals found in sea water, especially iodine and trace minerals that may be lacking in our depleted soils. Eat only small amounts as too much iodine can cause thyroid problems. Sea vegetables can be added to a diet through a variety of creative ways. Talk to grocers or merchants who stock them for tips.
Noni Juice—Juice of the Tahitian noni fruit contains an alkaloid precursor called proxeronine, which contributes to the effectiveness of proteins on a cellular level. Noni juice should be taken on an empty stomach.
Wheat Germ Oil—Expeller-expressed wheat germ oil is an excellent source of vitamin E, which is our best natural protection for the cell membrane.
Nutritional Yeast—Dried nutritional yeast is a great source of B vitamins (except for B-12), plus a variety of minerals, including chromium. Look for yeast that has been processed at low temperatures. It should be a light yellow color and dissolve easily.
Nutritional yeast is delicious sprinkled on most hot foods, especially popcorn.
Building blocks for:
Cell membranes
Hormones
Hormone-like substances
Carriers for fat-soluble vitamins
Conversion of carotene to vitamin A
Essential Fatty Acids/Proteins: Omega-3 and 6
Make cell walls strong and resistant to virus, bacteria, and allergens
Source of DHA for brain function
Keep hair and skin healthy
Saturated fatty acids constitute at least 50% of all cell membranes. At least 50% of the dietary fat we consume should be saturated, otherwise calcium cannot be affectively incorporated into the skeletal structure. Saturated fats actually lower Lp (a), a key substance in the blood that indicates proneness to heart disease.
Saturated fats protect the liver from alcohol and other toxins, such as those in non-steroidal anti-inflammatory drugs (NSAIDS/Tylenol). They also enhance the immune system and we cannot properly utilize essential fatty acids such as the all- important omega-3 fatty acids without saturated fats.
Saturated 18-carbon stearic acid and 16-carbon palmitic acid provide the preferred fuel for the heart, which is why the fat around the heart muscle is highly saturated. Short- and medium-chain saturated fatty acids found in butter, coconut oil, and palm oil have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
Healthy Sources of Fats/Proteins:
Naturally raised grass-fed beef
Naturally raised pastured poultry
Fish (best selections: wild-caught salmon, tuna, and sardines)
Organic raw dairy
Avocados
Organic, unrefined oils
Nuts/seeds
Green leafy vegetables
Olive Oil is ideal for salads and for cooking at moderate temperatures. Extra virgin olive oil is rich in antioxidants. Olive oil has withstood the test of time and is the safest vegetable oil to use, but don’t overdo it. The longer-chain fatty acids found in olive oil are more likely to contribute to weight gain then the short- and medium-chain fatty acids found in butter or coconut oil.
Flax Seed Oil should always be kept refrigerated, never heated, and consumed in small amounts. It’s great drizzled on warm vegetables; can be used in smoothies, spreads, and salad dressings; or as a garnish for soups. Flax seed oil provides a remedy for the omega-6/omega-3 imbalance that is so prevalent in America today. New extraction and bottling methods have minimized rancidity problems. Always purchase in dark bottles. Flax seed oil can also be frozen.
Butter is a type of saturated fat that does not rely on the gallbladder’s production of bile salts for absorption. Rather, it is directly absorbed from the small intestine into the liver, where it is converted into quick energy. The fatty acids found in butter have antimicrobial, antitumor, and immune-system-supporting properties. Butter from pasture-fed cows also contains Conjugated Linoleic Acid (CLA), which has strong anti-cancer properties. CLA also encourages the build up of muscle and prevents weight gain. CLA disappears when cows are fed even small amounts of grain or processed feed.
Coconut Oil, like all tropical oils, is highly saturated. Coconut oil is 92% saturated with over two-thirds the saturated fat as medium-chain fatty acids. It is high in lauric acid, which is incidentally only found in large quantities both in mother’s milk and coconut oil. This fatty acid has strong antifungal and antimicrobial properties. Traditionally it is what protected tropical populations from bacteria and fungus so prevalent in their food supply. NATURE REALLY DOES LOOK OUT FOR US! Because coconut oil is high in lauric acid, it is a necessary ingredient for baby formula. It makes a great cooking and baking oil and is absolutely wonderful for popping corn!
Other oils such as sesame, peanut, almond, (and many other specialty seed and nut oils) offer healthy alternatives to highly processed oils. However, because of the high omega-6 fatty acid found in them they should not be overused so they don’t contribute to an omega fatty acid imbalance. They should occasionally be used a variety of ways, including stir frying, sauces, marinades, and desserts.
These oils that are UNREFINED/ EXPELLER-EXPRESSED (that is, gently extracted and without high heat) and bottled in dark glass and stored in the refrigerator. Doing so will retain their freshness and antioxidant value for long periods of time.
Carbohydrates provide energy by converting to sugar, and then to glucose, which ends up in the bloodstream for energy.
Carbohydrates:
Complex carbohydrates take longer to break down, providing a steady, prolonged rise in blood sugar. Source: fruits, veggies, whole grains.
Simple carbohydrates break down quickly, sending glucose directly to the bloodstream, causing a sharp rise in blood sugar. Source: all processed foods.
Dairy helps build healthy bone (vitamins A & D). Raw milk ONLY! It is a source of healthy fat that serves as a carrier for fat-soluble vitamins.
Pro-biotic sources (healthy bacteria) include healthy dairy sources such as raw/organic milk, cheese, yogurt, butter. Unhealthy dairy sources are inorganic, ultra-pasteurized, and pasteurized dairy products and imitation cheese.
Natural Whole Food Sweeteners are products of sweet foods in which the nutrients have not been removed, or may even be more concentrated as a result of boiling or evaporation.
Raw Honey, which is honey that has not been heated over 117 degrees, is loaded with enzymes that digest carbohydrates, as well as many nutrients found in plants. Raw honey makes an ideal sweetener for toast and oatmeal because the enzyme amylase helps digest grains. Glucose tolerance tests indicate that, for most people, honey does not upset blood sugar levels like refined sugar. It is great in teas and other hot drinks. Raw honey should not be given to infants as they lack sufficient stomach acid to deactivate bacterial spores.
Maple syrup is rich in trace minerals brought up from below ground by the tree’s deep roots. It gives a wonderful flavor to cream-based desserts and may be use in baked goods. Unfortunately, formaldehyde is used in most commercial maple syrup so check your source. Maple syrup is wonderful on breakfast foods, yummy mixed into real cream for a whipped topping, and perfect for baking sweet treats.
Organic sugar cane, including organic sugar (also known as rapadura), is dehydrated sugar cane juice. It is rich in minerals, particularly silica. Be careful not to overdue; in large amounts, dehydrated raw sugar cane can upset the body chemistry as much as commercial sugar. Use minimally. Sugar cane can be substituted for refined sugar.
Stevia powder is an extremely sweet powder made from a South American herb. Stevia can be used by those who are sensitive even to natural sweeteners. Although costly, a very little goes a long way. In its concentrated form, stevia is 200 times sweeter than sugar. Stevia is an excellent sweetener for beverages, breakfast smoothies, whipped cream and pie crusts, and tea or other hot drinks. It is available in liquid and dry powder.
Date sugar is made from nutritious dates. It’s high in tryptophan, making it a good sweetener for hyperactive children, as this amino acid has a calming effect. It does not dissolve easily, but is wonderful sprinkled on foods.
Molasses, considered a “waste” product from the production of refined sugar, contains many minerals, especially iron, calcium, zinc, copper, and chromium. It has a strong taste and moderate sweetness, making it perfect for baking cookies and muffins. It also makes a yummy, iron-rich drink when just added to milk.
Unhealthy Sources of Sugar:
Sucrose, derived from sugar cane
Fructose, derived from fruit
Lactose, derived from milk
Corn syrup, derived from corn
Dextrose, derived from corn
Maltose, derived from malt
Remember, sugar comes from many different sources. Normal table sugar, SUCROSE, comes from sugar cane; FRUCTOSE from fruit; LACTOSE from milk; CORN SYRUP and DEXTROSE are derivatives of corn; MALTOSE comes from malt. When these sugars are eaten as part of a whole food there is synergy; that is, the food fibers and other nutrients work together to assist in absorption of the sugar(s). As a result, they metabolize more slowly, the way nature intended. Each one of these in its whole food form is healthy. When isolated/processed, it is unhealthy. Read your labels and avoid these ingredients!
Artificial Sweeteners
High-tech sweeteners are detrimental to your health and should be avoided
Saccharine (Sweet and Low, the pink pack)
Equal, NutraSweet (Aspartame, the blue pack & everything diet, mints, mouthwash, and gum)
*These are neuron-toxic substances associated with numerous diseases.
High-Fructose Corn Syrup
Prevalent in the majority of processed foods, especially kids foods
Interferes with the absorption of minerals
Creates copper deficiency leading to bone fragility and many other diseases
Supplements should not be considered a substitute for healthy eating
Supplements are necessary for achieving proper nutrient balance
Healthy Sources of Supplements
Whole Food Concentrate
Unhealthy Sources of Supplements
Processed, high sugar content, indigestible, isolated nutrients
If a multivitamin is to be taken, select one that is right for you. (For further information refer to Clinical Nutrition). Remember to eat right for better absorption of your vitamins. Some companies offer supplements that are food based or food state and may even have selected super foods in the base. These are good in that they will have higher absorption and can be assimilated without a meal.
REMEMBER, SUPPLEMENTS ARE NOT SUBSTITUTES! Supplements should support a healthy diet; they are not a substitute for eating right. With your health in mind we have researched and found a company that makes the highest quality whole food supplements. That company is Standard Process. We now have a select line of these products available for you at this office. If this interests you, inquire within.
Water
(In order of purity)
Distilled
Reverse Osmosis
Spring
Filtered
Tap (lead, fluoride, mercury, chlorine)
Research the quality of water in your community.
Eat fresh food, not industrial products. Eat what God or nature provides in the form it was provided in.
Eat some raw vegetables with EVERY MEAL. They contain digestive enzymes as well as a vast amount of other wonderful nutrients. Vegetables should make up 70% of your meals (fruit in the morning can replace some of your vegetable percentage).
Drink nothing other than clean water. Do not drink with your meal. This habit comes from eating processed foods that have no water content in them and not chewing your food properly. Take small bites, chew to a pulp, and swallow with ease.
Slow cook your lean, grass-fed meat.
Eat at home or pack homemade lunches, etc.
Get the right tools of the healthy eating trade. Get a food processor, a slow cooker, a vegetable steamer, a juicer, and some quality food storage containers (preferably glass). Use stainless steel or cast iron pots and pans, not non-stick or aluminum. If you are frying something, use organic heat-tolerant oil for non-stick effect (coconut, sesame, almond, or some organic raw butter).
Enjoy your meals and eat frequent small meals rather than infrequent large meals. Food is supposed to be enjoyed and appreciated, it is NOT supposed to be a source of emotional comfort or emotional reward.
Don’t shop hungry! The nutritional decisions that determine your health are made at the grocery store. If the “bad” foods don’t get purchased they don’t get eaten! Take pride in going to the cashier with a cart full of healthy food and take the opportunity to be a leader and inspiration to others.
Don’t judge your dietary choices based on the food guide, your neighbor, or your coworker! Evaluate your food choices based on what your cells need (i.e., what your ancient, healthy ancestors ate: The Innate Diet).
NEVER feel guilty about a food choice. Guilt will NEVER serve you well. Evaluate your food choices honestly but without personal character judgment. ALWAYS just look forward to your next meal as a chance to improve your eating habits and your health.
Kerrytown Market
Grass-fed beef, lamb, and poultry
Whole Foods Market
3135 Washtenaw Ave. Ann Arbor
Limited selection of grass-fed beef. Let them know you are interested!
Otherwise, good source for organic meats. wholefoods.com
Hannewald Lamb Company
14880 M-52, Stockbridge, MI
1-517-851-4718
Rex and Judi Hannewald have a table at the Ann Arbors Farmers Market
Family Farms Cooperative
59498 Kirk Lake Rd., Vandalia, MI
1-269-476-8883
Grass fed beef, poultry, lamb, pork, eggs, and also cow share program
for raw dairy. They deliver to Big Ten Market in Ann Arbor every Friday.
Local (Ann Arbor, Michigan) restaurants that serve healthier food
Authentic Ethnic Restaurants—too many to list
(Not Taco Bell or Olive Garden!)
Seva Vegetarian Restaurant, Ann Arbor
Café Zola, Ann Arbor (omelets and crepes made with free-range eggs)
Ya Ya’s, Ypsilanti (grilled skinless chicken—not breaded and deep fried
in rancid oil!)
Whole Foods Market has a huge prepared foods department for fast,
healthier meals!
Noodles & Company, Arborland Mall (fresh salads and organic options)
*Unfortunately for our pocketbooks, it is the higher quality restaurants that
serve the freshest, most nutritious meals. What we really need is to eat
out less often, making it count most when we do. Our own kitchens offer
the most thoughtful and well-balanced meals. Invite friends and family to
share your kitchen creations, making eating at home more fun!
Local resources for natural and nutrient-dense foods
Peoples Food Cooperative
Ypsilanti Food Cooperative
Ann Arbor Farmers Market
Ypsilanti Farmers Market
Whole foods Market
Four Seasons Market, Ann Arbor
Arbor Farms, Ann Arbor
Produce Station, Ann Arbor
Community Supported Agriculture (CSA)
Box Elder Farm, Ypsilanti
Community Farm, Ann Arbor
Community gardens are popping up everywhere. Check your community
and explore the possibilities!
The Innate Diet and Natural Hygiene
by James L. Chestnut B.Ed., Msc., DC (2004)
Nourishing Traditions
by Sally Fallon and Mary Enig, PhD (1999)
Nutrition and Physical Degeneration: A Comparison of Primitive and Modern
Diets and Their Effects by Weston A. Price, DDS (1989)
The Maker’s Diet by Jordan S. Rubin NMD, PhD
The Crazy Makers—How the Food Industry is Destroying Our Brains and
Harming Our Children by Carol Simontacchi (2000)
Get the Sugar Out by Ann Louise Gittleman, MS, CNS (1996)
The Untold Story of Milk—Green Pastures, Contented Cows and Raw
Dairy Foods by Ron Schmid, ND (2003)
The Good Fat Cookbook by Fran McCullough (2003)
Holy Cows & Hog Heaven—The Food Buyer’s Guide to Farm Friendly Food
by Joel Salatin (Sustainable farmer of Polyface farm)
The Whole Soy Story: The Dark Side of America’s Favorite Health Food
by Kaayla T. Daniel (2005)
Our daily diet should include plenty of green leafy vegetables and a variety of other fruits and vegetables to assure us sufficient amounts of vitamins and minerals, as well as fiber. Whenever possible, make the choice for organic/pesticide-free fruits and vegetables. A healthy diet should include raw and cooked produce. Juicing vegetables and a limited amount of fruit is an excellent way to get nutrients!
Bee Pollen—Bee pollen is known for giving athletes strength and endurance, contains 22 amino acids including the 8 essential ones, 27 minerals, tons of vitamins, hormones, and fatty acids. Most importantly, bee pollen contains more than 5,000 enzymes and coenzymes that can create an immediate detoxifying effect. First-time users should start with very small amounts and gradually build to a tablespoon or so per day. It can be found in capsules, tablets, or granules, which can be blended with honey and spread on toast.
Wheat Germ Oil—Expeller-expressed wheat germ oil is an excellent source of vitamin E, which is our best natural protection for the cell membrane.
Olive Oil is ideal for salads and for cooking at moderate temperatures. Extra virgin olive oil is rich in antioxidants. Olive oil has withstood the test of time and is the safest vegetable oil to use, but don’t overdo it. The longer-chain fatty acids found in olive oil are more likely to contribute to weight gain then the short- and medium-chain fatty acids found in butter or coconut oil.
Healthy Sources of Sugar
The Innate Diet and Natural Hygiene