Phase I Diet weeks

Percentage of Total Dietary Intake1

Vegetables

40%

Whole grains

20%

■ Meat2

10%

■ Fruits

10%

Legumes

5%

Nuts & Soy

5%

Dairy

10%

1 See "How to Use the Pie Charts" at left.

2 If you don't eat meat or fish, substitute plant-based protein, eggs, and/or dairy.

MEAL SUGGESTIONS FOR WEEKS 1-4

Breakfast Lunch Dinner

One to three pieces of fruit. If you're still hungry after BO minutes, then:

Whole-grain or sprouted bread with a small amount of butter or almond butter

Eggs with sauteed vegetables

Unsweetened yogurt with fruit, nuts, or whole-grain cereal added to taste. Yogurt can be sweetened with stevia, which is a non-caloric herbal sweetener found in natural foods stores.

Soup and salad

Vegetarian or chicken sandwich; skip the chips and add vegetables instead

Large salad with whole-grain bread or crackers

Steamed veggies and brown rice or protein (chicken or fish)

A big salad; add protein if you wish (cheese, fish, chicken, nuts, beans)

Whole-grain pasta with vegetables, light sauce, and a salad

"I don't understand why asking people to eat a well-balanced vegetarian diet is considered drastic, while it is medically conservative to cut people open."

INTRODUCTION

Congratulations on your progress over the first four weeks! By now, you've probably noticed some changes. Perhaps you're feeling more energetic, or sleeping more soundly, or fitting into your clothes better. I hope you're excited about the progress you've made so far in actively changing your lifestyle for a month. This month, keep going with the changes you made during the first four weeks: cutting down on white flour and processed meats and cheeses, eating more salads and fruit, and switching over to whole grains. At the same time, you'll also be implementing the second set of changes, which focus on cutting out fried foods, replacing some meat with soy, and eating more nuts and salads.

I look at the entire weight loss process — of exercise and eating better — as being like flexing and training different muscle groups. As your muscles get stronger and retain the memory of the exercises, the training becomes easier. And as you eat a more healthful diet, eating wisely becomes much easier. Continue to focus on your enthusiasm and creativity over the next month. It will make this experience even better for you.

Take a moment to notice that you are successful at attaining your health and lifestyle goals right now. Remember to not depend on the scales and mirror to gauge your level of satisfaction. These changes go much deeper than that, and will eventually change your appearance, but that's a gradual process. Be patient and know that you're on the right path. I once heard that it takes one year of healthy living to correct seven years of poor habits. Good health can be yours for the rest of your life, but savoring the journey is the most important part. The joys and rewards of creating positive change are yours, all along the way Enjoy them!

MEAT

The countries with the highest meat consumption are among the sickest nations. In countries where people routinely eat high quantities of protein, symptoms of protein toxicity — such as acidic blood, calcium and mineral deficiency, and a

Phase II

Phase III

Phase II

Target % 0 Total Calories tendency toward carcinogenic and other degenerative diseases — are more common. Studies have also shown that many cultures exceed the recommended intake amounts for animal protein. Although animal protein is a staple in most cultures, a number of problems can arise from the consumption of too much meat, including beef, pork, chicken, and turkey:

  • Animal protein is difficult for humans to digest; some research suggests that the result can be putrefaction (rotting) of the undigested protein in the intestine, which produces toxic byproducts. These can absorb into the body, where they rob the body of nutrients and become stored as toxins in our tissues, leading to disease. (For more information, see The McDougall Plan by John McDougall, M.D.)
  • Some research suggests that a significant percentage of the antibiotics consumed by people in the United States each year are those contained in animal meats, including those put in the commercially produced food the animals eat and those routinely administered to prevent the animals from getting sick before being sent to market.
  • Commercially produced meats can contain hormones and chemicals that were added to the animals' food to promote rapid growth.

While you can consume meat and still maintain good health, eat it in moderation and within the following guidelines.

TIPS FOR EATING MEAT

  • Eat organically raised, field-grazed, or wild animal meat, if you can.
  • Avoid eating the liver of any animal. The liver is the body's main filter, so it may contain a major accumulation of the chemicals that were in the animal's feed or the toxins in its environment.
  • Trim meats of all fat. Do this to keep your cholesterol and saturated fat intake down, and to avoid consuming any chemicals that were in the animal's food, which are stored in its body fat.
  • When you do eat meat, choose white meats such as fresh fish and fowl. Fish is the easiest to digest. Choose fresh salmon, tuna, orange roughy, whitefish, sole, red snapper, king clip, trout, bass, etc.
  • Avoid fried meat and fish. Instead, bake, broil, steam, or grill your meat and fish.
Skin Rash Diagnosis Chart

Eat tomatoes with meat to help digest the animal protein.

Phase III

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Phase III

Dairy

Dairy

DAIRY

Dairy products and eggs are also considered animal proteins. High-quality dairy products can supply protein, vitamin B-12, and other beneficial nutrients. But dairy products can be hard to digest and are a common allergen. Milk that has been pasteurized and homogenized and that contains added chemicals is harder to digest.

Some research suggests that when milk is not fully digested, the undigested protein can be absorbed by the body in the same way undigested meat protein can be absorbed. The body may store it as toxins or attempt to eliminate it through the mucous membranes: sinuses, ears, and lungs. This can lead to congestion, allergies, and infections.

Many cultures that do not have a long history of dairy consumption show lactose intolerance in their modern-day population; 40 to 80 percent of cultures show some lactose intolerance. Many people interested in a more natural diet are choosing to drink raw (unpasteurized, non-homogenized) milk, which may be better tolerated because it contains enzymes. If you choose to drink raw milk, do so in moderation and only after consulting your healthcare professional about the associated health risks.

Some research suggests that because cheese and yogurt are partially digested when cultured, the body may digest them more easily.

TIPS FOR EATING DAIRY PRODUCTS

  • Choose dairy products made from non-homogenized, unpasteurized milk, if you can.
  • Buy organic dairy products to avoid harmful hormones and chemical residues from the animal's feed.
  • You may find goat's milk easier to digest than cow's milk.
  • Limit your intake of both butter and margarine. Some research suggests that butter may be a more healthful choice than margarine, which contains harmful trans fats. We also consider butter superior because it is in its natural form. Choose unsalted butter and use it sparingly. Don't cook foods in butter; instead, steam, broil, or bake your food, then melt butter on afterward.

• You may want to consider one of the newer margarines labeled "0 trans fats." However, keep in mind that all margarines are processed foods, and that even some of those labeled "0 trans fats" still contain hydrogenated oils — which can pose their own health concerns.

EGGS

Eggs are an animal food, but some vegetarians include them in their diet. The protein in eggs is a high-quality source of essential amino acids. Because of their high protein content and animal source, consider eating eggs following the same guidelines and food-combining principles (see page 35) as those for meat and dairy. Like other animal products, eggs are mucus-forming and/or acidic for some people and can cause an imbalance in your diet if eaten in high quantities.

Some people are allergic to eggs, while others with impaired digestion may have problems eating eggs. If you experience any signs of digestive trouble, follow food-combining rules or leave them out of your diet.

Buy organic eggs to avoid the growth hormones, antibiotics, and other chemicals found in conventionally farmed eggs. Organically raised hens also live in a higher-quality environment and produce a higher-quality egg.

DAIRY ALTERNATIVES If you prefer to not eat dairy products, you'll find you have lots of options for good alternative products that have a similar taste and texture. Although they are considered processed foods and thus should not be consumed in excess, dairy alternatives can be a beneficial part of your new healthy lifestyle.

Experiment with the many delicious dairy alternatives on the market today, including:

  • Soy milk made from whole soybeans, not isolated soy protein
  • Rice milk made from brown or partially milled rice, not rice syrup
  • Oat milk
  • Almond milk

HERE'S SOMETHING TO CHEW ON

To really appreciate your food, slow down at meals. Simply chew, and let the chewing relax you. By thoroughly chewing your food, you'll improve digestion and better enjoy the aroma, taste, and texture of whatever you choose to eat.

Set small goals, get big results

If your weight loss goal seems unattainable, try breaking it up into smaller portions that are less daunting. Instead of saying you want to lose 30 pounds, just focus on the first 5 or 10. Once you've achieved that milestone, congratulate yourself, and then reset your goal: to lose 5 or 10 more pounds. Keep going in small steps until you've reached the weight you want to be.

  • Soy cheese made from whole soybeans or tofu
  • Rice cheese
  • Almond cheese
  • Sour cream and cream cheese alternatives made from soy or rice
  • Soy-milk ice cream
  • Rice-milk ice cream

You may read about the need to choose fortified versions of these products. Because the vitamins used to fortify dairy products are often synthetically produced in a lab and may lack the quality of food-based supplements, we believe unfortified versions are superior. However, note that adequate calcium and/or vitamin D intake from diet alone can be a concern depending on the extent to which you replace dairy products with dairy alternatives in your diet. Again, dairy alternatives should be consumed in moderation.

Some alternative milk products are sweetened. You can buy unsweetened non-dairy milks and sweeten them with stevia or maple syrup to better control your intake of added sugar.

SOY PRODUCTS

On average, fruits and vegetables contain between 3 and 6 percent protein, while nuts and seeds contain approximately 12 percent. In contrast, soy products tend to be about 30 percent protein. Even though soy is a plant-based protein, which is easier for the body to digest than animal protein, it can pose problems when you eat too much of it. Excess protein tends not to be digested efficiently and can cause some bowel toxicity and gas. If protein is not thoroughly digested, it can be absorbed by the body and stored as a toxin, and may trigger allergic reactions.

TIPS FOR EATING SOY PRODUCTS

  • You don't need to eat soy to be healthy.
  • Soy can have its place in your diet, but you needn't eat it every day. Don't let soy crowd out other foods that are vital for your health,

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5 10

including fresh fruits and vegetables.

  • Soy must be processed for consumption. Cultured soy products are the easiest to digest. Try soy in its many forms, including tofu (cultured soybeans); tempeh (cultured whole soybeans); soy milk (buy only organic soy milk made from whole soybeans); soy-based protein powders (but note that these are usually made from isolated soy protein, which is highly processed); alternative meat products made from soy; and soy cheese (made from tofu or whole soybeans), which melts and tastes much like dairy cheese but does not contain lactose or saturated fats.
  • Choose products made from tofu or whole soybeans, as they are closer to being a whole food and more nutritious than products made from isolated soy protein.
  • Get a cookbook on cooking with tofu and other soy products. Have fun making delicious new dishes using soy.

NUTS AND SEEDS

Nuts and seeds are an excellent source of plant protein, essential fatty acids (these are good fats), minerals, and vitamins. Make them a regular part of your new, healthful diet.

TIPS FOR EATING NUTS AND SEEDS

  • There are many nuts and seeds to complement your healthful diet. Almonds, walnuts, and pecans are all higher in nutritional value and easy to include in your diet daily. Try some you may never have tried before, such as Brazil nuts, cashews, filberts (hazelnuts), macadamias, or pistachios; and flax, pumpkin, sesame, or sunflower seeds.
  • Eat only raw and unsalted nuts and seeds, which you can easily find at health food stores and major grocery stores.
  • Shelled nuts and seeds keep longer when stored, wrapped airtight, in the freezer. Take out only the portion you will eat right away.
  • If you have problems digesting nuts, try soaking them overnight in pure water.

Pan Toasted Tempeh

1 package tempeh, Herbs of choke any flavor, cut into (basil, dill, rosemary,

Olive oil Salt and pepper

Heat skillet and add a little olive oil. Season tempeh with salt, pepper and herbs. Place in pan and cook over low heat, turning until both sides are browned and crispy. Use the tempeh to top salads or sandwiches or as a snack.

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Total Calories

  • If you snack on nuts and seeds between meals, eat them with citrus fruit or juice, or a raw vegetable (celery, tomato), to help digest them.
  • Peanuts are not a true nut, but rather a legume. They can be difficult to digest and are a common allergen, and are best left out of the routine diet.

Nut and seed butters (not peanut butter) are an acceptable alternative to whole nuts and seeds. Buy nut and seed butters made from raw, unsalted nuts or seeds, with nothing added or only a small amount of raw oil added. Nut and seed butters can become rancid quickly, so store them in the refrigerator, where they will stay fresh. (You can detect a rancid taste in stale butters.) If you own a Champion Juicer, you can make your own nut and seed butters.

SUPER FOOD: THE POWER OF GREEN FOODS

The healing power of green plants has long been recognized. Most living creatures are naturally drawn to eating grasses and green plants. In recent years, a number of green supplements have become available, all with one common ingredient: chlorophyll. Our research suggests that chlorophyll is extremely beneficial to the body, counteracting toxins and helping to renew cells and tissues in the body.

Adding a green supplement to your diet — spirulina, chlorella, blue-green algae, wheat juice, barley grass juice, and leafy greens like kale, collards, chard, dandelion, and spinach — may benefit your health in many ways:

  • Deodorizes body and eliminates bad breath and body odor
  • Counteracts toxins
  • Discourages bacteria, pathogenic yeasts, and fungi in the digestive tract
  • Builds blood quality
  • Improves liver function
  • Renews tissue
  • Counteracts radiation
  • Promotes healthful intestinal flora
  • Reduces high blood pressure

Ranch Dressing with Raw Nuts

Here's a great way to use raw nuts to make a nutritious, rich-tasting dressing for your salads!

1 cup raw, unsalted

1 teaspoon dried

cashews or

dill weed

macadamia nuts

J teaspoon dried

3 tablespoons fresh

basil

lemon juice

1 stalk celery,

J or 2 doves fresh.

roughly chopped

peeled garlic

J or 2 cups water

1 or 2 teaspoons

sea salt

Mix ail ingredients in a blender or food processor until smooth and creamy, adding water until the desired consistency is reached. Use less water (about 1 cup total) to make a thick, creamy dip for raw vegetable sticks.

Mix ail ingredients in a blender or food processor until smooth and creamy, adding water until the desired consistency is reached. Use less water (about 1 cup total) to make a thick, creamy dip for raw vegetable sticks.

• Supports the nervous system

The green foods that contain chlorophyll are also high-quality sources of protein, beta-carotene, and other important nutrients. Spirulina is highly recommended.

OILS AND FATS

The quality and freshness of the oils you consume is a crucial element in supporting a healthy lifestyle. Your body requires fats for a number of functions including building tissue, keeping skin healthy and supple, and supporting the nervous system. The key to good health is knowing which fats harm and which fats help. Many health problems can be related to consuming excessive and poor-quality fats.

Most conventionally produced oils are refined, heated, deodorized, hydrogenated, and chemically bleached. Very few oils are health producing. Any oil that has been heated above 320°F starts to form trans-fatty acids. Trans-fatty acids occur when unsaturated fatty acids transform into a synthetic fat. Unless the label on the bottle of oil states that it is cold-pressed or unrefined, it has been heated during extraction and may contain trans-fatty acids. Margarine is the biggest offender and has many negative effects on the body.

Some research suggests that flax oil may boost metabolism and balance bodily systems in general. It is high in healthful omega-3 and gamma linolenic acid, and may help balance hormones and regulate weight.

TIPS FOR BUYING OILS AND FATS

  • Buy only those oils that are unrefined and fresh or cold-pressed.
  • When cooking, use the minimal amount of oil, as high temperatures destroy their quality.
  • Use flax oil as a dressing or supplement. Use 2 teaspoons flax oil per meal, or use 3 tablespoons of flax seed (whole or crushed).

SATISFYING YOUR SWEET TOOTH

As you make the transition to more whole grains, less meat, and less sugar, your cravings for desserts, candies, and other sweets will naturally diminish. But for those times when your sweet tooth is acting up, try one of these strategies to quiet it down:

  • Eat raw, sweet, baby carrots, which safely raise blood sugar levels.
  • Have a cup of hot tea, sweetened with a little stevia.
  • Meditate or breathe deeply instead of eating.
  • Switch from canola, safflower, and other oils to flax, hemp, walnut, and olive oils.
  • Olive oil has a long history of health benefits. Buy only extra-virgin olive oil. It should have a greenish color, be somewhat cloudy, and smell like olives. Refined olive oils are light gold, translucent, and odorless. You can cook with olive oil as well as use it for salad dressing. Mix it with lemon juice, apple cider vinegar, or balsamic vinegar for a simple, healthful dressing.
  • Butter is fine in moderation. You can mix it with olive or flax oil to create a spread with lower cholesterol and less saturated fat. Choose organic butter, because pesticides, antibiotics, and chemicals concentrate in animal fat.
Losing Weight Natures Way

Losing Weight Natures Way

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