A number of individual items are presented here. Singly, many of them would have only a minor impact on the overall quality of one's nutrition. However, collectively, the impact on nutritional quality can be substantial. Remember, the more recommendations that are followed, the better. Failing to follow all recommendations does not mean you are destined to nutritive failure. Individual circumstances will always dictate varying degrees of compliance. If your present eating regimen is very far removed from these recommendations, try to gradually align yourself with this regimen. When changes are too drastic and too abrupt, we tend not to follow them. We are all creatures of habit, and gradualism is sometimes the best way to achieve permanent changes. When you see the positive effects that optimal nutrition has on your health and physical appearance, you will have all the motivation you need to continue this program for the rest of your life.
1. Do not avoid sources of good natural fat in your diet. Do avoid as much as possible the hydrogenated fats found in processed foods. Never eat foods that have been stripped of natural fat and are advertised as low fat or fat free.
3. Eat butter regularly. Include it routinely with most meat and vegetable dishes, because it aids in the absorption and assimilation of the vitamins, minerals, and other nutrients in those foods.
5. Avoid or minimize your consumption of all processed and preserved foods. Exceptions would include properly dried foods without preservatives. Shop frequently and eat food that is as fresh as possible.
6. Avoid or minimize your consumption of pork and pork-related products (ham, bacon, sausage).
7. Avoid or minimize your consumption of fish and other seafood. Pregnant women should avoid seafood completely.
8. Whenever possible, eat organically raised foods.
9. Do not eat irradiated food. The nutrient value of food is lowered by irradiation, which can also form toxic by-products inside the food. Also, irradiation kills bacteria but not poisons, so bad food that is already toxic will not rot, smell, and so warn you not to eat it.
10. Eat a variety of meats (but not in combination). If possible, eat some wild game.
11. Eat whole fruits and vegetables rather than juicing them. Juices that include the pulp are acceptable. However, juices are much more desirable than nearly all commercial drinks. Never routinely substitute juices for a full, balanced meal.
12. Use salt as desired for taste. Restrict its intake only if you are advised to do so by your physician. Always use the purest sodium chloride available. Avoid sea salt.
13. Eat grains that have been processed as little as possible. Organic grains are best, since they contain less fluoride and other contaminants from standard fertilizers, and contain more bioavailable vitamins and minerals.
14. Eat a variety of grains, but try to eat only one kind at a sitting. Good digestion is supported by simplicity in the meal, and multigrain products are not as readily and completely digested.
15. Avoid pasteurized animal milks with cereal. Nut milks are an excellent substitute; they combine well with grains and cereals, and unlike most dairy products, they are not toxic. If you cannot give up the taste of cow's milk, combine full organic cream with either water, Rice Dream, or a nut milk. A very small amount of cream diluted in this fashion gives a great taste, and by using so little cream, you avoid most of the problems associated with drinking milk, including its toxicity and its poor combining with the cereal grain.
16. Eat eggs regularly, but chew them completely, regardless of how they are cooked.
17. Avoid toxicity rather than cholesterol (see chapter 5).
18. Generally, try to cook foods at lower temperatures for longer periods of time. Whenever possible, cook by baking, broiling, poaching, or simmering in a crockpot. Minimize frying, although a quick saute, as in a wok, is a reasonable compromise. Pressure cooking is a good way to minimize the loss of nutrients that occurs during cooking.
19. Eat raw foods often. Whenever possible, eat meats rare, not well done. Meat juices contain substantial amounts of bioavailable nutrients.
20. Avoid refined sugar as much as possible, and never consume it as a dessert following a regular meal. Eat sugar only well after a meal or at least an hour before the next meal.
21. If you are not allergic, sweeten your food sparingly with raw honey. The nutritional food supplement stevia can also be added to food or beverages for its nutrient and sweetening effects. Avoid aspartame and saccharin completely. Use other sweeteners as little as possible.
22. Drink distilled water or water purified by reverse osmosis. Try to drink at least 2 quarts of water a day. Drink at least 1 quart first thing upon arising, before eating breakfast or taking supplements. Space the rest of your water consumption out so as not to impair the digestion of foods that you eat during the day.
23. Avoid caffeine as completely as possible.
24. Minimize your consumption of regular and herbal teas, which may contain variable amounts of fluoride in addition to caffeine.
25. Avoid or minimize your consumption of carbonated sodas. When you do indulge, drink those sweetened with fruit juices or fructose.
26. Avoid or minimize your consumption of alcohol, especially with meals. Remember that beer contains maltose, which has about the highest glycemic index of any food substance. Avoid American wines in favor of German, French, or Italian wines. American wines contain an incredible number of additives and adulterants.
27. Avoid monosodium glutamate (MSG). It is toxic in itself, and it can mask the taste of partially spoiled food. When traveling by airplane, request a sodium-free meal (eliminating MSG), and then add sodium chloride as desired.
28. Wash all fruits and vegetables, scrubbing anything that can be scrubbed. Dilute hydrogen peroxide is one good cleanser. Fit, a commercially available preparation that contains citric acid, baking soda, and grapefruit seed oil, also works well. Be especially diligent in removing wax coatings.
29. Store food in glass rather than in plastic.
30. Use enameled iron or glass cookware, such as that made by Le Creuset and Pyrex. Avoid aluminum and stainless steel whenever possible.
31. Generally avoid mushrooms. If you eat them, cook them thoroughly.
32. Enjoy nuts and seeds, but chew them extremely thoroughly. Whenever possible, eat them raw.
33. Avoid foods that you consistently do not digest well. They will compromise the proper digestion of foods eaten with them.
34. Take only bioavailable vitamins and supplements (see chapter 8).
35. Take your optimal dose of vitamin C regularly. Consider doing frequent C-flushes to minimize the presence of toxic, rotting food in the intestines (see chapter 8).
This is by no means a complete or definitive list of guidelines. However, following all of these guidelines will help your body to ingest, absorb, assimilate, and eventually use all of the nutrients that you need to maintain optimal health. You may well discover many other ways to optimize your own nutrition as you become more attuned to your body and begin to learn what it appreciates having put into it.
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