The following tips are simple and easy to apply suggestions to initiate the holistic nutrition plan. The digestion process has been detailed during the previous article "Basic Function: Eating", the following holistic nutrition tips are conclusions based on this understanding of digestion which has been put forward by Dr. Robert Young. However, one does not need to completely understand the process of digestion to begin implementing the holistic nutrition. The quickly outlined meals and snacks are just simple, easy to prepare, basic guidelines for the motivated individual beginning holistic self-care.
Holistic nutrition is plant based and focuses on simple combinations to support the digestion process and enable the body to obtain the full supply of 'energy' and nutrients from foods. The foods are of high-quality(preferably organic), fresh and possibly cooked at lightly or with medium temperatures. The high-quality foods in holistic nutrition are green leafy vegetables, low-starch vegetables and select fruits, grains, nuts, seeds, oils and wild fish. There are a multitude of foods to choose from, some of which will be mentioned below.
Holistic nutrition is highly individualized, and the plan for each individual is different based on a multitude of factors. "The True Health Lifestyle: Guide for Holistic Self-Care", the forthcoming text will guide the reader to determine their own individualized plan and step-by-step process of implementation.
1. Keep a gallon of distilled water, ionized water or filtered water with 40-50 drops of Water Alkalizer in it, next to you at all times. This is alkaline water with a high pH, which has the ability to hydrate all 70 trillion cells and the fluids which coat and bathe them.
2. One can start the day with an all-fruit meal of either berries/cherries, grapefruit or avocado complemented by 1 tbsp. of coconut oil for instant 'energy'. Keep the amount of cherries or berries moderate as they are medium-sugar in content. The coconut oil can be immediately used by the body as 'energy' with a multitude of other function promoting effects.
3. Use a blender to make a green smoothie. Use avocado as a base for thickness along with a green leafy vegetable like spinach or kale to add the color and slice up a cucumber for water and 'energy'. Be sure to add some herbs or spices (like cilantro, cinnamon or ginger), Sea Salt (1/2 tsp.) and of course some high quality oil like 1 tbsp. of hemp oil, macadamia nut oil or olive oil. The holistic nutrition plan calls for generous amounts of high quality essential oils to provide 'energy' and help the entire body maintain its desired pH. Additionally, each one of the 70 trillion cells is constructed with these essential fats present in these high quality oils.
2. One can start the day with an all-fruit meal of either berries/cherries, grapefruit or avocado complemented by 1 tbsp. of coconut oil for instant 'energy'. Keep the amount of cherries or berries moderate as they are medium-sugar in content. The coconut oil can be immediately used by the body as 'energy' with a multitude of other function promoting effects.
3. Use a blender to make a green smoothie. Use avocado as a base for thickness along with a green leafy vegetable like spinach or kale to add the color and slice up a cucumber for water and 'energy'. Be sure to add some herbs or spices (like cilantro, cinnamon or ginger), Sea Salt (1/2 tsp.) and of course some high quality oil like 1 tbsp. of hemp oil, macadamia nut oil or olive oil. The holistic nutrition plan calls for generous amounts of high quality essential oils to provide 'energy' and help the entire body maintain its desired pH. Additionally, each one of the 70 trillion cells is constructed with these essential fats present in these high quality oils.
4. Add 1 tbsp. of olive oil and ½ tsp. of Real Sea Salt to a fresh vegetable salad which can be composed of a green leafy base (spinach, romaine, spring garden mix, arugala, dandelion, kale, chard, etc.) and toppings (broccoli, squash, green beans, cauliflower, carrots, tomato, asparagus, onion, celery, cabbage, etc.).
5. Eat a small meal of nut, seed and oil mixture for a generous source of protein and essential fats. The total should be around 1/3 cup of pumpkin and sunflower seeds, pistachios, walnuts, almonds, brazil or macadamia nuts. These nuts and seeds should be soaked overnight in alkaline water to maximize the nutritional value and improve the efficiency in which they are digested. Soaking nuts and seeds really helps many people, especially those who previously assumed they could not eat them regulalrly. Add a ½ tbsp. of walnut, avocado, olive, hemp, macadamia nut or coconut oil with this small, but filling meal.
A good alternative to this is nut and seed butters, like almond butter, sesame seed butter (called Tahini) and hazelnut butter. These are tremendous and the organic versions are full of deep taste and dense with nutrients as well.
6. For a dense amino acid source one can consume a lightly cooked wild fish (salmon, mackerel, trout, herring, tuna not from a can) along with generous amounts of veggies like steamed broccoli or zucchini, stir-fry asparagus or green leafy vegetables and possibly a fresh salad. One does not have to choose fish for amino acid source though; as spinach, avocados, many nuts and especially pumpkin and sunflower seeds have all of the amino acids needed to function optimally! Remember to balance out the dense protein with green leafs and vegetables of all kinds (not potatoes though) to maximize nourishment and nutrient variety.
7. Use herbs and spices like cinnamon, garlic, ginger, cumin, turmeric, oregano, basil, thyme and cilantro to prepare steamed and lightly stir-fry vegetables. Brussel sprouts, broccoli, carrots, cauliflower, asparagus, zucchini, green beans and squash are great selections of readily available vegetables to use for this lightly cooked meal. Always add a ½ or 1 tsp. of Real Sea Salt to the lightly cooked veggie meal.
8. Supplement with a concentrated fruit or veggie drink like Green Drink, Red Drink or Purple Drink. These offer the equivalency to at least 10 servings of these health promoting foods. Add a multi-vitamin, calcium/magnesium supplement or Iodine supplement to round out the nutrition plan.
9. Mentally plan your day of eating before going to bed the night before so as to wake up and quickly consume your first meal and have adequate time to prepare the food you may need to take with you.
5. Eat a small meal of nut, seed and oil mixture for a generous source of protein and essential fats. The total should be around 1/3 cup of pumpkin and sunflower seeds, pistachios, walnuts, almonds, brazil or macadamia nuts. These nuts and seeds should be soaked overnight in alkaline water to maximize the nutritional value and improve the efficiency in which they are digested. Soaking nuts and seeds really helps many people, especially those who previously assumed they could not eat them regulalrly. Add a ½ tbsp. of walnut, avocado, olive, hemp, macadamia nut or coconut oil with this small, but filling meal.
A good alternative to this is nut and seed butters, like almond butter, sesame seed butter (called Tahini) and hazelnut butter. These are tremendous and the organic versions are full of deep taste and dense with nutrients as well.
6. For a dense amino acid source one can consume a lightly cooked wild fish (salmon, mackerel, trout, herring, tuna not from a can) along with generous amounts of veggies like steamed broccoli or zucchini, stir-fry asparagus or green leafy vegetables and possibly a fresh salad. One does not have to choose fish for amino acid source though; as spinach, avocados, many nuts and especially pumpkin and sunflower seeds have all of the amino acids needed to function optimally! Remember to balance out the dense protein with green leafs and vegetables of all kinds (not potatoes though) to maximize nourishment and nutrient variety.
7. Use herbs and spices like cinnamon, garlic, ginger, cumin, turmeric, oregano, basil, thyme and cilantro to prepare steamed and lightly stir-fry vegetables. Brussel sprouts, broccoli, carrots, cauliflower, asparagus, zucchini, green beans and squash are great selections of readily available vegetables to use for this lightly cooked meal. Always add a ½ or 1 tsp. of Real Sea Salt to the lightly cooked veggie meal.
8. Supplement with a concentrated fruit or veggie drink like Green Drink, Red Drink or Purple Drink. These offer the equivalency to at least 10 servings of these health promoting foods. Add a multi-vitamin, calcium/magnesium supplement or Iodine supplement to round out the nutrition plan.
9. Mentally plan your day of eating before going to bed the night before so as to wake up and quickly consume your first meal and have adequate time to prepare the food you may need to take with you.
Use a rice cooker to quickly prepare long-grain brown rice or quinoa. In addition to quinoa and brown rice the only grains suitable to be regularly consumed as part of holistic nutrition are buckwheat (preferable sprouted), amaranth and millet. One meal per day can have a suitable amount of these gluten-free grains; these grains are simply a complement to a meal of vegetables and should not be combined with fish or many of the nuts, seeds or nut butters.
10. Keep a lifestyle journal which notes the foods you consumed, the timings of the meals, the amount of water and how you felt before, after and in between meals. The lifestyle journal can allow individuals to make connections with foods the foods they eat and the 'energy' they go on to have for the next 24 hours or so. This is invaluable and can be a great tool in learning more about one's body and improve the mind-body-spirit connection.
10. Keep a lifestyle journal which notes the foods you consumed, the timings of the meals, the amount of water and how you felt before, after and in between meals. The lifestyle journal can allow individuals to make connections with foods the foods they eat and the 'energy' they go on to have for the next 24 hours or so. This is invaluable and can be a great tool in learning more about one's body and improve the mind-body-spirit connection.
· The bolded supplements and products are available directly through myself; e-mail me at truehealthservices@gmail.com for prices and details.
A full chapter of the upcoming text, "The True Health Lifestyle: Guide for Holistic Self-Care" is dedicated to holistic nutrition. Holistic nutrition plan expands on these quick tips and includes strategies, food charts and skill for evaluating meals and drinks. The holistic nutrition plan is individualized and the text guides the reader in determining and practically implementing their individualized plan.
I also personally work with clients to improve their holistic health with holistic lifestyle coaching, contact me at truehealthservices@gmail.com and view by website at http://www.truehealthservices.org/
No comments:
Post a Comment