The Back to Basics Wellness Plan

Eat plenty of vegetables, especially the green leafy ones. Eat fruit in moderation. Try to eat twice the amount of vegetables to fruits. All of these should be eaten in their whole form so they maintain their fiber content.

The most important vegetable/fruit items to buy organic are: Baby food, rice, oats, bell peppers, spinach, lettuce, green beans, celery, tomatoes, potatoes, bananas, grapes, apples, peaches and nectarines, strawberries, cherries, pears and grapes. These are the most heavily sprayed and therefore have more pesticide residues. If you are not buying organic, you may remove surface pesticide residues, waxes, fungicides and fertilizers by soaking produce in a mild solution of additive free soap such as Ivory, Castile or you can buy a biodegradable cleanser at the health food store. Soak, scrub and rinse off.

Limit carbohydrates to only whole grains and try to get these organic. Many of our current health problems are linked to over consumption of grain based foods. The number of grams per day from carbohydrates should be 70 - 100 with 72 being the ideal. If you want more information on the health problems that are related to high carbohydrate diets read the background to basics info.

"While our ancestors ate whole grains, they did not consume them as we do in present day society. Our ancestors learned to soak and ferment their grains before eating them. Modern science has learned that the protein in grains is very difficult to digest as all grains contain phytic acid (an organic acid which resides in the outer layer or bran). This untreated phytic acid can block the absorption of important minerals. Soaking allows enzymes and other helpful organisms to breakdown andneutralize this acid and other enzyme inhibitors which drastically improves the digestibility of proteins from grain."

Sally Fallon, Author of the Nourishing Traditions Cookbook

Note: you can use the web site www.myfitnesspal.com or www.sparkpeople.com to measure you carb intake.

"Traditional societies whose cuisines are based on legumes prepare them with great care. Beans are soaked for long periods before they are cooked to neutralize the phytic acid and enzyme inhibitors and break down difficult-to-digest complex sugars."

Sally Fallon

**A special note about Soybeans. Avoid soy products except those that have been fermented such as miso, tempeh and natto. Soybeans are very high in phytic acid and contain strong enzyme inhibitors which can cause digestive distress and interfere with protein digestion. These are not deactivated by ordinary cooking. Do not use soy milk as it has not been processed to remove phytic acid and the enzyme inhibitors. If using a milk alternative, it is better to use rice or nut milks instead.

"Once again, the habits of traditional peoples should serve as our guide--nuts are best soaked or partially sprouted before being eaten. This is because they contain various enzyme inhibitors that can strain the digestive system if not neutralized."

Sally Fallon

The only sprouted seed that should not be eaten is unfortunately the one most often used and that is alfalfa. Research has shown that they inhibit the immune system and can contribute to inflammatory arthritis and lupus. Alfalfa sprouts contain an amino acid that can be toxic when taken in quantity.

Eat plenty of protein about 60-90 grams a day for women and 80-110 grams for men.

Buy organic meat (also grass fed), poultry and eggs and fish that is wild caught not farmed. These can be found at Sprouts, Whole foods, Trader Joe's and Costco and farmer's markets. Not only is there less pesticide residues in organic animal products but there are also fewer antibiotics and growth hormones used.

Note: If you are a vegetarian, follow food combining practices to improve protein availability. The best book on this is Diet for a Small Planet, by Francis Moore Lappe.

Pasteurized milk is almost useless as a source of calcium because pasteurization destroys the enzymes that are necessary to utilize the calcium. Raw milk and dairy is best however it is hard to find. Second best is to get organic milk, keifer, yogurt, etc.

nfortunately, with the advent of margarine and the erroneous beliefs about saturated fats, the use of butter has been on the decline. Butter is one of the most important health foods. It contains:

• Vitamin A, Vitamin E and Vitamin D
• Vitamin K2 - helps calcium deposit to bone (not K1 which affects blood clotting)
• Lecithin - emulsifies fat and pulls out cholesterol
• CLA (conjugated linoleic acid) - helpful in weight management
• MCFA's (medium chain fatty acids) - very important for thyroid function and are also anti-viral and anti-fungal
• Selenium - protects the heart and antioxidant
• Iodine - necessary for thyroid function
• Manganese - necessary for ligament integrity

Note: For more information, see the brochure entitled "Why Butter is Better" at the web site: www.westinaprice.org

Traditional diets contained nearly equal amounts of Omega-3 and Omega-6 essential fatty acids. The ideal ratio of Omega-3's to Omega-6's is 1:2 to 1:4. Most Americans consume a 1 to 25 ratio meaning we are eating an abundance of Omega-6's and are severally lacking in Omega-3's.

Use oils that are in cans or dark brown glass bottles and oils labeled "cold pressed". Anything that says partially-hydrogenated oil, hydrogenated oil, soy oil, soybean oil, vegetable oil or cotton seed oil should not be used.

• Olive oil - It is the safest vegetable oil you can use but don't over do as it more likely to build up body fat as compared to butter or coconut oil. It is ideal for salads and for cooking at moderate temperatures. It degrades in high temperatures.
• Flax - Very high in Omega-3's that are lacking in the typical American diet. It should always be refrigerated, never heated and used in small amounts in salad dressings and spreads.
• Sesame - This oil can be used for frying because it has unique antioxidants that are not destroyed by heat. However, it is higher in Omega-6 so it should not be used exclusively.
• Tropical Oils (Palm and Coconut) - These oils are very stable and can be kept at room temperature for many months without becoming rancid. Highly saturated tropical oils do not contribute to heart disease and have been nourishing populations throughout history. They can be used for frying and in baked goods.

Although salt is essential, too much salt and not enough potassium is not a healthy ratio. High levels of salt in combination with low levels of potassium puts a great strain on the kidneys which can eventually contribute to high blood pressure, stroke and heart disease. Eat more potassium rich foods such as: whole grains, beans, sunflower seeds, dried fruits, peaches, nuts, bananas and apricots.

1. Eliminate margarine and vegetable oils (Safflower, Corn, Sunflower, Soybean, Cottonseed Canola and Peanut). These oils are very high in Omega-6 fatty acids. For more information on the dangers of vegetable oils and trans fats read the background to basics info.
2. Avoid prepackaged foods and when you do make it a habit to look at the labels. If you can't pronounce it, I guarantee it is not a natural ingredient. Most of these foods are loaded with preservatives, artificial flavorings and other chemical additives.
3. Eliminate trans fats in your diet. The FDA has determined that there is no safe level of trans fats--Zero. For information about what trans fats are and how to avoid them read the background to basics info.
4. Avoid white flour products such as most breads, muffins, bagels, baked goods, pasta, flour tortillas, crackers, etc. These have 'empty' calories because most of the nourishment is lost in the processing. Not only are they 'empty calories' they are often made with trans fats. Choose products made from whole grains instead. There are many of these products available now. One example is Ezekial bread which is an organic, sprouted grain bread. In addition, white rice should be replaced by brown rice which is much more nutritious.
5. Avoid refined sugar. The brain is strongly affected by blood sugar levels. Refined sugar depletes the body of protein, B vitamins, zinc, chromium and other minerals. Refined sugar bypasses normal digestion, and passes quickly into the blood stream. This elevated blood sugar causes the brain to stimulate the adrenals and pancreas to flood the body with extra hormones. This cycle of imbalance can cause a host of physical problems including diabetes and can cause depression and anxiety. You may try using honey, stevia and xylitol from birch trees instead.
6. Avoid sugar substitutes such as aspartame (in diet soda), high fructose corn syrup and all others. High fructose corn syrup (HFCS) is found in many products from sodas to baked goods. This is a very dangerous product as it interferes with brain signals that let you know when you are full. Since HFCS first became available there has been a dramatic rise in overall weight and obesity in the population.
7. Limit alcohol.
8. Limit coffee and caffeine products.
9. Eliminate soda and drinks like Arizona Tea, Red Bull etc. altogether. You could be drinking water or something healthier instead. I have already talked about the danger of artificial sweeteners. In addition, current research shows that drinking soda is a major contributing factor in the development of osteoporosis. This is especially true for children who's bones are in the process of growing.

Eating the same things all the time limits the types of nutrients you receive. Each food has something unique to offer. Eat from the rainbow of colors.

The body prepares ahead when you have a regular eating schedule therefore you have more available enzymes for healthy digestion and absorption.

Mechanical digestion (chewing) and chemical digestion (enzymes in saliva) happen in the mouth. Once it reaches the stomach there is only chemical digestion via enzymes so chewing well helps your digestive system be more efficient.

Shop in the periphery of the store where the whole foods are located.

I feel it is my responsibility to let you know that the supplements we have been taking to help offset the lack in our diet may not be supporting us in the way we had planned. I personally used artificial or synthetic vitamins and minerals for many years. However, once I was aware of the difference between them I have been using whole food supplements instead. I have chosen products made by Standard Process. Standard Process is the oldest manufacturer of supplements in the United States (since 1929). They have their own 1,000 acre organic farm where they grow many of the foods which are used in their products. If you want more information on the difference between synthetic and food based vitamins, read the background to basics info.

Recent research shows that Vitamin D deficiency is a major contributing factor in the development of many types of cancer. We spend much less time in the sun compared to our ancestors and our body needs sunlight to convert Vitamin D to its active form. Have your Vitamin D level tested and take the appropriate dosages.

It is best to avoid antibiotics as much as possible. Antibiotics are over prescribed by physicians and over requested by their patients. Many infections are viral, and even if there is a bacterial component, often the patient will get better with out antibiotics. Herbal medicine is very effective against most common infections (urinary tract, sinus, ear, throat, lung, etc.) Having said that, there are some times when the infection is so bad that natural medicines don't work and antibiotics are necessary. When this happens, you must always take probiotics to repopulate the 'normal flora'. These friendly bacteria are our front line in regards to immune defense. Their job is to keep the unfriendly bacteria, viruses and fungus in check.

To support the 'normal flora' already in our system, include some of the following in your diet on a regular basis: yogurt, keifer, sauerkraut, kimchi, kombucha, etc.

Most adults are deficient in enzyme production and need to use digestive enzymes to help process their food for maximum digestion and absorption. The enzyme that is most commonly low is HCL (hydrochloric acid).

Signs of HCL deficiency: Stomach bloating after meals, gas, acid reflux or heartburn, loss of ability to digest meat and food allergies.

Nutrition that is dependent on HCL: Calcium, Iron, Zinc, Vitamin B-12 and protein.

Drink 32 - 48 ounces of pure water daily. Our body is over 60% water and it needs to be replenished daily. Don't drink too much water, however as this can wash away much needed minerals in your system.

According to Oriental Medicine theory this "cools down" the digestive system and impairs its function. It is best to drink your liquids hot or room temperature instead.