Based on the LDS Food Guide found in D&C 89 Also known as the Word of Wisdom
<ul><li>You Earn the Right for Herbs to be your medicine by following a healthy diet plan.  </li></ul><ul><li>Foods to foc...
All wholesome herbs  (the plant kingdom)  are ordained for the Constitution  (health—the ability to withstand disease),  n...
All Wholesome Herbs Vegetables Plant Oils  Plant Proteins Herbs and Spices
<ul><li>  </li></ul><ul><li>Organic vegetables of all colors and varieties </li></ul><ul><li>  </li></ul><ul><li>Use raw, ...
<ul><li>Storage and Use </li></ul><ul><li>Buy only sprouts kept at refrigerator temperature. Select crisp-looking sprouts ...
<ul><li>Enzymes </li></ul><ul><li>  </li></ul><ul><li>Sprouts have a high enzyme concentration </li></ul><ul><li>Enzymes, ...
<ul><li>The Best oils  include: </li></ul><ul><li>Extra Virgin Olive Oil </li></ul><ul><li>Organic flax seed oil  </li></u...
<ul><li>Fermented Soy products are easier to digest.  </li></ul><ul><li>Foods from the plant kingdom that are high in prot...
<ul><li>Not only do herbs and spices enhance the flavor of foods, but they can also be used with judgment and skill” to im...
<ul><li>Guidelines for selection of meat products </li></ul><ul><li>  </li></ul><ul><li>Buy only organically raised meats ...
<ul><li>Eggs —Use yard (cage-free) eggs </li></ul><ul><li>  </li></ul><ul><li>Ideal final temperature—between 180—200 F </...
<ul><li>Seven Rules for Optimal Protein Digestion </li></ul><ul><li>  </li></ul><ul><li>1) Eat protein early in the day </...
<ul><li>Staff of life”:  Staff refers to a large heavy stick to be used as a support while walking.  Staff of life refers ...
<ul><li>Grains include: </li></ul><ul><li>  </li></ul><ul><li>Wheat </li></ul><ul><li>Spelt </li></ul><ul><li>Triticale </...
<ul><li>Whole Grain Carbohydrates  play an important role in the body for proper energy metabolism.  Carbohydrates do not ...
<ul><li>Guidelines for using fruits: </li></ul><ul><li>  </li></ul><ul><li>  Eat fruits alone or as a meal, but avoid comb...
<ul><li>Breakfast and  </li></ul><ul><li>Lunch Menus </li></ul><ul><li>  </li></ul><ul><li>  Eat protein foods before </li...
All Wholesome Herbs Plant Proteins Grains Combine Vegetables, Oils, Herbs with Grains for an easy to digest meal before be...
<ul><li>Avoid protein snacks—such as cheese, nuts, peanuts, or meats.  These deplete the body’s digestive powers </li></ul...
<ul><li>If fasting causes headaches or fatigue, this is a signal that the body cannot maintain proper blood sugar or it is...
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Foundation for Health Food Plan

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Food Plan Diagram that promotes the Plant Kingdom for the foundation of a healthy diet. Animal products are used sparingly. Grains are limited and fruits are encouraged, especially while in season. Members of the LDS church will recognize that this food plan is consistent with the Word of Wisdom.

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Foundation for Health Food Plan

  1. 1. Based on the LDS Food Guide found in D&C 89 Also known as the Word of Wisdom
  2. 2. <ul><li>You Earn the Right for Herbs to be your medicine by following a healthy diet plan. </li></ul><ul><li>Foods to focus on: </li></ul><ul><li>Foods that have been created by God and as close to their natural state as possible. </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>Foods to Avoid: </li></ul><ul><li>Tea, tobacco, hot drinks </li></ul><ul><li>Unnecessary processing, additives and food coloring, artificial sweeteners and genetically </li></ul><ul><li>Modified organisms/foods (GMO) </li></ul><ul><li>  </li></ul>
  3. 3. All wholesome herbs (the plant kingdom) are ordained for the Constitution (health—the ability to withstand disease), nature and use of man   Animal Products are to be used sparingly   Grain Is the staff of life to be used in times of famine and excess hunger   Fruit   Used in season  
  4. 4. All Wholesome Herbs Vegetables Plant Oils Plant Proteins Herbs and Spices
  5. 5. <ul><li>  </li></ul><ul><li>Organic vegetables of all colors and varieties </li></ul><ul><li>  </li></ul><ul><li>Use raw, steamed, baked, stir-fried, or juiced vegetables plentifully. </li></ul><ul><li>  </li></ul><ul><li>While it is best to have the majority of the vegetables you eat in raw form to benefit from the enzymes, cooked vegetables are also beneficial to the diet. </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>  </li></ul>
  6. 6. <ul><li>Storage and Use </li></ul><ul><li>Buy only sprouts kept at refrigerator temperature. Select crisp-looking sprouts with the buds attached. Avoid musty-smelling, dark, or slimy-looking sprouts. </li></ul><ul><li>  Refrigerate sprouts at home. The refrigerator should be set at no higher than 40 degrees Fahrenheit (4 degrees Celsius). </li></ul><ul><li>Wash hands with warm water and soap for at least 20 seconds before and after handling raw foods. </li></ul><ul><li>Rinse sprouts thoroughly with water before use. Rinsing can help remove surface dirt. Do not use soap or other detergents </li></ul><ul><li>   </li></ul><ul><li>Meal Planning with Sprouts </li></ul><ul><li>  </li></ul><ul><li>Sprouts should be eaten with every large meal all year long, even when you have fresh fruits and vegetables </li></ul><ul><li>  Sprouts and raw vegetables are especially important in meals with protein </li></ul><ul><li>Sprouts are considered as vegetables in the Meal Planning Guide for Breakfast and Lunch Menus </li></ul><ul><li>Sprouted beans will GREATLY improve digestibility </li></ul>Sprouts are one of the most complete and nutritional of all foods tested. The nutritional value was discovered by the Chinese Thousands of Years ago.
  7. 7. <ul><li>Enzymes </li></ul><ul><li>  </li></ul><ul><li>Sprouts have a high enzyme concentration </li></ul><ul><li>Enzymes, which are made out of vitamins and minerals, are the most vital factor that sustains our body’s life processes. </li></ul><ul><li>It is the loss of the body’s enzymes which decreases the life processes in the cells. </li></ul><ul><li>Sprouts preserve our body’s enzymes, which is extremely important </li></ul><ul><li>Sprouting increases the enzyme content in these foods enormously, to as much as forty-three times more than non-sprouted foods.   </li></ul><ul><li>Nutrients </li></ul><ul><li>Sprouts are pre-digested, meaning they have a higher biological efficiency value </li></ul><ul><li>The sprouting process created chlorophyll </li></ul><ul><li>Regenerating effect on the body from the high content of DNA, RNA, protein and essential nutrients </li></ul><ul><li>Sprouted foods are the most reliable year-round source of Vitamins A, B, C </li></ul><ul><li>Sprouting grains and seeds GREATLY increases the amount of these vitamin </li></ul><ul><li>Increased nutrients in sprouts will keep your immune system strong all year </li></ul><ul><li>Making your own sprouts will retain the highest food value—sprouts lose food value when stored at room temperature  </li></ul>
  8. 8. <ul><li>The Best oils include: </li></ul><ul><li>Extra Virgin Olive Oil </li></ul><ul><li>Organic flax seed oil </li></ul><ul><li>Grape seed oil (for cooking) </li></ul><ul><li>Almond </li></ul><ul><li>Canola </li></ul><ul><li>Coconut </li></ul><ul><li>Peanut </li></ul><ul><li>Sunflower or Safflower </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>Rancid oils are considered poison for the body. They will introduce many free radicals into a blood stream and contribute to heart disease </li></ul><ul><li>Store oils in a cool, dark place to avoid rancidity. Never re-use a heated oil </li></ul>Look for “expeller pressed”. Avoid hydrogenated oils!
  9. 9. <ul><li>Fermented Soy products are easier to digest. </li></ul><ul><li>Foods from the plant kingdom that are high in protein include: </li></ul><ul><li>  </li></ul><ul><li>Legumes </li></ul><ul><li>Nuts and Seeds </li></ul><ul><li>Quinoa </li></ul><ul><li>Millet </li></ul><ul><li>Buckwheat (Kasha) </li></ul><ul><li>Wild Rice </li></ul><ul><li>Amaranth </li></ul><ul><li>Farro and Teff </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>Unfermented Soy products </li></ul><ul><li>  </li></ul><ul><li>Fresh or dry soy beans </li></ul><ul><li>Soy nuts </li></ul><ul><li>Soy milk </li></ul><ul><li>Non-fermented tofu </li></ul><ul><li>  </li></ul><ul><li>Use fermented </li></ul><ul><li>Soy products only </li></ul><ul><li>  </li></ul><ul><li>Natto </li></ul><ul><li>Tempeh </li></ul><ul><li>Miso </li></ul><ul><li>Soy Sauce </li></ul><ul><li>(avoid chemically derived </li></ul><ul><li>Soy sauce) </li></ul><ul><li>  </li></ul>
  10. 10. <ul><li>Not only do herbs and spices enhance the flavor of foods, but they can also be used with judgment and skill” to improve health </li></ul><ul><li>  </li></ul><ul><li>Look for fresh herbs or dehydrated herbs that have been handled with care, low temperatures, and low pressure, and NOT irradiated </li></ul>
  11. 11. <ul><li>Guidelines for selection of meat products </li></ul><ul><li>  </li></ul><ul><li>Buy only organically raised meats </li></ul><ul><li>  Keep red meat consumption to a minimum (once a week, preferably less) </li></ul><ul><li>  Use organic range chicken, game meat, or turkey </li></ul><ul><li>Rely on fresh ocean fish because they have not been raised on hormones and antibiotics. Consult Steinman’s book, Diet for a Poisoned Planet (1990) for the least toxic fish. </li></ul><ul><li>Eating more than one small portion of meat per day is excessive high stress protein intake </li></ul><ul><li>Jack Tips, 2004 </li></ul><ul><li>The Pro-Vita Plan, pg. 207 </li></ul>
  12. 12. <ul><li>Eggs —Use yard (cage-free) eggs </li></ul><ul><li>  </li></ul><ul><li>Ideal final temperature—between 180—200 F </li></ul><ul><li>  </li></ul><ul><li>Cooked properly, yard eggs used a couple of times a week provide a high quality protein and build tissue integrity. </li></ul><ul><li>  </li></ul><ul><li>Poaching is one ideal method for cooking eggs </li></ul><ul><li>Milk Products </li></ul><ul><li>  </li></ul><ul><li>Milk allergies are common </li></ul><ul><li>  </li></ul><ul><li>Many nutritionists are against the use of processed cow’s milk in the diet because it is a high-stress food </li></ul><ul><li>  </li></ul><ul><li>Low-stress dairy products include cheese made from organic milk, feta cheese, low-fat or non-fat cottage cheese, and yogurt. Use organic butter. </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>  </li></ul>
  13. 13. <ul><li>Seven Rules for Optimal Protein Digestion </li></ul><ul><li>  </li></ul><ul><li>1) Eat protein early in the day </li></ul><ul><li>2) Eat small portions </li></ul><ul><li>3) Combine with a variety of vegetables </li></ul><ul><li>4) Avoid eating proteins with carbohydrates </li></ul><ul><li>5) Drink minimal liquids with protein meal </li></ul><ul><li>6) Do not snack on protein </li></ul><ul><li>7) Avoid eating fruits with protein meals </li></ul>
  14. 14. <ul><li>Staff of life”: Staff refers to a large heavy stick to be used as a support while walking. Staff of life refers to support, providing energy to the body </li></ul><ul><li>  </li></ul><ul><li>When used appropriately, grains provide essential nutrients and energy to the body </li></ul><ul><li>  </li></ul><ul><li>When the body has been nourished by a plant-based diet, whole grains will support the health of that body during times of famine  </li></ul>Is the staff of life to be used in times of famine and excess hunger  
  15. 15. <ul><li>Grains include: </li></ul><ul><li>  </li></ul><ul><li>Wheat </li></ul><ul><li>Spelt </li></ul><ul><li>Triticale </li></ul><ul><li>Oats </li></ul><ul><li>Barley </li></ul><ul><li>Kamut </li></ul><ul><li>Rye </li></ul><ul><li>  </li></ul><ul><li>Grains are best used in meals later in the day, without protein. </li></ul><ul><li>  </li></ul><ul><li>Wheat for Man —Wheat provides a balance of high quality nutrients to sustain life.   </li></ul><ul><li>Today’s wheat has been genetically modified is more allergenic than the original wheat grain. Many people experience improved health by eliminating wheat from their diet. </li></ul><ul><li>  </li></ul><ul><li>Spelt: The most superior grain food available today. It is an ancient grain unaltered by civilization. It has not been degenerated by hybridization or generation-after-generation exposure to pesticides and chemical fertilizers.  </li></ul><ul><li>Spelt offers more protein that can be digested easily </li></ul><ul><li>Spelt increases the body’s resistance to infection </li></ul><ul><li>Spelt is one of the best sources of fiber </li></ul><ul><li>Spelt provides nutrients for healthy brain chemistry </li></ul>
  16. 16. <ul><li>Whole Grain Carbohydrates play an important role in the body for proper energy metabolism. Carbohydrates do not build healthy tissues, or the immune system or antibodies. They do not build enzymes systems, nor do they make hormones. </li></ul><ul><li>  </li></ul><ul><li>Whole grains provide Minerals, Fiber, B vitamins: Provides a controllable supply of energy. Complex carbohydrate provides fuel at the proper rate for human metabolism. </li></ul><ul><li>  </li></ul><ul><li>Refined carbohydrates (refined grains) place a great stress on the body </li></ul><ul><li>  </li></ul>
  17. 17. <ul><li>Guidelines for using fruits: </li></ul><ul><li>  </li></ul><ul><li>  Eat fruits alone or as a meal, but avoid combining with heavy starch or heavy protein foods. </li></ul><ul><li>  </li></ul><ul><li>  Use fruits when your urinary pH registers excessive acid (5.5 or below) since most fruits are alkalizing and can help balance the acid pH. Cranberry is an exception and is an acidifier. This is why people drink Cranberry juice to overcome bladder infections </li></ul><ul><li>  </li></ul><ul><li>Using fruit “in the season thereof” works with the natural, seasonal cycle of nutrition </li></ul><ul><li>  </li></ul><ul><li>Fruits are typically eaten for breakfast, but fruits actually work best with the body pH cycles when eaten in the afternoon or evening. </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>Fruit is an enjoyable, refreshing food that can be used for in between meal snacks. </li></ul><ul><li>Enjoy the abundance of fruit in season. Eat organically grown fruits liberally in season. </li></ul><ul><li>  </li></ul><ul><li>The ideal preservation method for fruits for later use is freezing or dehydrating. These methods maintain the nutritional value of fruits. </li></ul>Fruit, more than any other food, brings to the body the “essence of the seasons” or the particular minerals and enzymes for the body to adapt to the change of seasons.  Jack Tips, 2004 The Pro-Vita Plan, pg. 104
  18. 18. <ul><li>Breakfast and </li></ul><ul><li>Lunch Menus </li></ul><ul><li>  </li></ul><ul><li>  Eat protein foods before </li></ul><ul><li>2:00 pm </li></ul><ul><li>Avoid combining proteins </li></ul><ul><li>with carbohydrates </li></ul><ul><li>Use less that 20% grains in these meals </li></ul><ul><li>  </li></ul>All Wholesome Herbs Animal Products
  19. 19. All Wholesome Herbs Plant Proteins Grains Combine Vegetables, Oils, Herbs with Grains for an easy to digest meal before bed time Fruits Eat a single fruit or combination of fruits for an easy to digest – alkalizing meal to help you sleep or
  20. 20. <ul><li>Avoid protein snacks—such as cheese, nuts, peanuts, or meats. These deplete the body’s digestive powers </li></ul><ul><li>The desire for in-between meal snacks usually decreases when following this food plan </li></ul><ul><li>  If snacking is a need, use this time to boost nutrition with fruits, vegetables or whole grains. </li></ul><ul><li>  </li></ul>Whole Grains Raw Vegetables Single Fruits or Freshly squeezed juice All single vegetables and juices
  21. 21. <ul><li>If fasting causes headaches or fatigue, this is a signal that the body cannot maintain proper blood sugar or it is releasing toxins. Try drinking only fruit juices or eating only fruit as you begin fasting. Over time it will become easier to have a complete fast for one day. </li></ul><ul><li>A one day fast is typically a full 24 hour period. This means that you eat supper before you go to bed. Begin fasting as you awaken the next day and do not break the fast until the next morning at breakfast. </li></ul><ul><li>  </li></ul><ul><li>·  </li></ul><ul><li>A one-day-a week fast eliminates the need for prolonged therapeutic fasts unless a person just wishes to fast at length for some special reason. </li></ul><ul><li>  People with diabetes or hypoglycemia may need to tailor the fast to individual circumstances. Light foods, soups and vegetable juices may be necessary to keep these people active and still accomplish the purpose of digestive rest. </li></ul><ul><li>A one-day-a-week protein fast is always advisable, even if one chooses not to participate in a full fast. Avoiding protein for 24 hours one day each week will give the digestive system a welcome rest.   </li></ul>It is a good idea to NOT eat one day each week. This allows the body the chance to rest and cleanse itself.” Dr. Jack Tips

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