HEALTHY DIET SUGGESTIONS COOKED VEGETABLES Eat 2-3 cups of cooked vegetables at each meal, least three times daily. This means 6-9 cups of cooked vegetables daily. The vegetables should be cooked until soft, NOT RAW. You will obtain many more minerals from cooked vegetables than from raw ones, cooking kills bacteria on vegetables, and the losses due to proper cooking are minimal. Do not eat many salads for this reason. Seventy to eighty percent of your diet should be cooked vegetables, not raw vegetables. Vegetables provide hundreds of nutrients such as vitamins, minerals, amino acids and fiber. They also increase the alkalinity of the body more than any other food group. Vegetables to avoid. Avoid the nightshade vegetables, which are too yin and slightly toxic for regular consumption. They include tomatoes, white and red potatoes, eggplant and all peppers. Others to minimize avoid include zucchini, summer squashes, okra, celery, asparagus, artichokes, mushrooms, celery and cucumbers. These are not healthful and a bit toxic. PROTEIN Eat protein twice daily or even a little with each meal, if it helps you. Protein foods, especially those of animal quality, offer many nutrients including zinc, selenium, sulfur, many vitamins, essential amino acids, essential fatty acids and much more. Please do not follow a vegetarian diet for this reason. Portion size can be 4-5 ounces or so for adults. Meats. Among the best protein foods are lamb, chicken, eggs, and turkey. Some wild game is very good. Beef is not quite as good, though naturally-raised, grass-fed beef is okay about once a week. Dairy products. Raw dairy only is an excellent food for most people, unless one is allergic to dairy. This can include raw goat, sheep or cows milk cheeses, plain yogurt or kefir or up to ONLY 4 OUNCES DAILY of raw goat or raw cows whole milk. Organic milk is not as good as raw milk, but okay if you wish. However, do not drink more n 4 ounces of milk daily. Goat products tend to be a little better than cow dairy, although not always. AVOID most pasteurized dairy products, although some butter or cream is okay for most people. Pasteurized dairy products are not nearly as healthful. If you absolutely cannot find raw dairy, look for organic dairy products, though they are not as good as the raw ones. Soft-cooked eggs are a wonderful and very inexpensive protein food. Most people can have eggs three times a week or more. Up to 6 or 8 eggs weekly are good for most people. Be sure to cook eggs soft, with the yolk runny. This means either soft boil them for 3-4 minutes, or eat them poached or soft in some other way. Fish. Avoid most fish, and all seafood and shellfish due to toxic metal contamination. The exception is that 3-4 cans of sardines weekly are excellent for adults, and less for children. They are acceptable because they are very small, so they do not accumulate much mercury. They are also excellent sources of vitamin D, omega-3 fatty acids, and an important form of selenium. Avoid all other fish and definitely avoid all shellfish or seafood. Most are contaminated with mercury. Wild caught fish are no better in most cases, though they are fed better. Nuts, seeds and nut butters. Nuts and seeds are hard to digest and more yin, although they are nutritious. So limit them. An exception is that some toasted almond butter several times weekly is good for most people. A little of the other nut or seed butters is okay, on occasion. Proteins to avoid. Pork, ham and all pig products may contain parasitic infections, even if well-cooked. Also reduce beef, though some naturally raised beef is okay occasionally. Most beef cattle are very hybridized and less healthful. Avoid all processed meats and American cheese or “cheese food”. Also avoid organ meats, as they are toxic with heavy metals, unfortunately. Avoid smoothies, protein powders, whey powder and other shakes, For best digestion and optimum health, stay with whole, natural foods and avoid all smoothies. WHOLE GRAINS About 10% of the diet may be cooked grains. While these can be excellent foods, many people do not handle them well due to yeasts in the intestines and other intestinal difficulties. The best whole grains for most people are organic blue corn, as in the blue corn organic tortilla chips or blue corn tortillas. Others are brown rice, white Basmati rice, quinoa, millet, and amaranth. Others, provided you don’t have gluten sensitivity, include rye, oats, and barley. However, many people feel better without any gluten in their diet. Avoid wheat and spelt in all forms. Wheat is a very hybridized food, like beef and some dairy today. As a result, wheat has become an unbalanced and inflammatory food. An important habit change is to avoid all foods made with wheat such as most breads, pastries, cakes, cookies, flour tortillas, hot and cold cereals, soups thickened with flour, and wheat pasta. Wheat pasta is less processed and a little better, but still best avoided. If you want pasta, use rice, corn, quinoa or other non-wheat pasta. Also avoid or limit buckwheat, which is not related to wheat, but is slightly toxic. FATS AND OILS Good sources of fats and oils are raw dairy products, good quality eggs, meats, some olive and other types of unrefined oils, and a little nut and seed butters. Most people need between one and three tablespoons of fats daily. Avoid most French fries and other deep fried foods, as the oil is often overheated and damaged. Avoid coconut oil and palm oil. FRUIT AND SWEETS Avoid ALL fruits, which are not good for almost everyone today. They are almost all hybrids that are too sweet, and they have less nutrition than most other natural foods. Fruits often upset the blood sugar level and very often contribute to intestinal diseases such as yeast infections. Avoid all dried fruit, fruit juices and tropical fruits such as citrus fruit, pineapple, mangos, bananas and others. Also avoid all sugars, including natural, if possible. Do not substitute artificial sweeteners if possible. If you must, use a little stevia as a sweetener. BEVERAGES Drink 3 quarts of spring water per day. Spring water provides many minerals the body needs and hydrates the body the best. Avoid most other waters. OTHER BEVERAGES Avoid all fruit juice, all soda pop, “energy drinks” and strong sweetened teas. Also avoid kombucha tea and alcohol. Wine is often the most contaminated alcoholic beverage, as many pesticides are used on grapes.