Beyond Disease


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Beyond Disease
30 ways to prevent disease and optimize nutrition on a budget.

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  • What IS a Nutritarian? Simply put, a nutritarian is a person who strives for more micronutrients per calorie in their diet-style. A nutritarian understands that food has powerful disease-protecting and therapeutic effects and seeks to consume a broad array of micronutrients via their food choices. It is not sufficient to merely avoid fats, consume foods with a low glycemic index, lower the intake of animal products, or eat a diet of mostly raw foods. A truly healthy diet must be micronutrient rich and the micronutrient richness must be adjusted to meet individual needs. The foods with the highest micronutrient per calorie scores are green vegetables, colorful vegetables, and fresh fruits. For optimal health and to combat disease, it is necessary to consume enough of these foods that deliver the highest concentration of nutrients. A nutritarian is a person whose food choices are influenced by nutritional quality.
  • Beyond Disease

    1. 1. Beyond Disease30 ways to prevent disease andoptimize nutrition on a budget. 1 2/04/12
    2. 2. “Let your food be your medicine, and your medicine be your food.” HippocratesHippocrates, 460 - 400 BCE, Greek Physician.Hippocrates is often called the father of modern medicine. He taught that the body must betreated as a whole and not just a series of parts. 2 2
    3. 3. We Have Serious Health Challenges A few generations ago, diabetes, cancer, arthritis and obesity were rare diseases of the wealthy. Now we see 1.Diabetes them everywhere. We identify a new malady every week, and see an increase in degenerative disease all over the 2. Heart Disease planet. What is at the root of our declining health? Click here for Health Trend Graphs 3. Cancer 4. Obesity 5. Gluten Intolerance How can 6. Dairy Intolerance I make myself 7. Arthritis disease-resistant? 8. Autism 9. Alzheimer’s 10. Food Allergies 11. Tooth decay 12. Hypoglycemia 13. Metabolic syndrome 14. Hypertension 15. Dementia 16. Fibromyalgia 17. Candida 18. Celiac disease Diabetes is one of the top diagnoses, 19. Irritable Bowl syndrome 20. Insomniaaffecting 346 million people worldwide. 21. Anxiety 22. High cholesterol World Health Organization 23. Panic attacks 24. Epilepsy 25. ADD 3 26. 27. 28. Autism etc. PMS Gastro-interitis 29. Toxic poisoning
    4. 4. 30 Ways to Prevent Disease and Optimize Nutrition on a Budget1. Chew slowly and savor your meals. It sounds silly, but chewing is the simplest way to increase absorption.Plants contain fiber, vitamins and minerals. Your body has to sort out all these nutrients at the molecular level.Chewing is pleasurable. The teeth break food into small digestible pieces. Saliva mixes with food to begin thedigestion process. Give it a good head start by chewing well. One study showed the single most importantfactor in longevity is not WHAT we eat, but simply chewing it well and higher nutrient absorption. 2. Prepare food with love, joy and abandon. The simple joy, thought and effort you put into preparing food passes into the food. Then it passes into the people who eat it. Why do we think Mom’s homemade food tastes better? It’s full of love! That’s why I like to prepare food with joy and abandon! 3. Eat with Gratitude. A simple thank you or a thought of gratitude opens your body to receive. It actually helps to make food compatible to your X body so that it can be well absorbed. This could mean you say grace formally. Or it could be a simple reflection as you take your first bite.Prepare food with love and abandon! 4. Avoid empty refined food, sugars, caffeine and alcohol. Empty nutrition foods are the often big ticket items in our food budget. If we spend less on soft drinks, coffee, sweets, and empty snacks, we have more money to spend where there’s real nutrition. 4
    5. 5. 5. Go for the Life ForceEat living food, close to the source. This is the secret to health.OK, this is simple. The sun’s energy brings life force in the formof light to the Earth, which is absorbed by plants inphotosynthesis. This energy can be consumed by animals andhumans and transformed into life force. This life force isstrongest at the source, when the plants (or animals) are alive.Each step in processing the food reduces the life force present.So every time a food is sliced, diced, desiccated, dried,powdered, stored and especially heated at high temperatures, itloses life force. This is a simple reminder to consume thefreshest foods closest to their original form. Raw corn vs. cooked corn We can see the life fore in foods with Kirlian photography. It shows the electrical voltage pattern in these vegetables. Russian scientist Semyon Kirlian discovered in 1939 how to photograph the electrical field of any object. View Video Energetic photos show that food energy is strongest at the source. Once a plant is picked, cooked, dried, frozen or powdered, it loses nutritive value at every step.Organic mushroom (left) vs. mushroom grown with pesticides. (right) 5
    6. 6. 6. Eat organic nutrient dense foods.Whole Food Markets nationwide use the ANDI system to measure foods.ANDI means Aggregate Nutrient Density Index. ANDI = Nutrients / Calories (H=N/C).ANDI was developed by Dr. Fuhrman, who believes that 90% of the daily diet shouldbe comprised of nutrient rich plant foods (high ANDI score) with their health-promoting phytochemicals. These are the foods that are richest in micronutrientsand benefit health and longevity. Green leafy vegetables top the ANDI list. If youlike to measure your foods, optimize your nutrients rather than calories.Studies show that organic food has higher vitamin and mineral content. Eatingorganic also helps us keep our bodies free of harmful toxins. Read More Dr. Fuhrman uses the ANDI Index to measure foods. www.EatRightAmerica Kale is king! Soft Drinks are lowest.The ANDI Scale: ANDI score = 1000 ANDI score = 0.6 6
    7. 7. 7. Eat the whole food, not just part of it. We often discard 20 – 50% of a vegetableinto the garbage. Peels, leafy tops, stems and seeds are highly nutritious.8. Blend whole foods to increase nutrient absorption by 500%! Blending at highspeed micronizes the fiber, making it more digestible. Blending saves money byusing the whole food. It saves time spent chopping, grating and dicing. It allows usto use whole foods when they are fresh.9. Cook at low temperatures. Raw and lightly steamed foods retain essentialnutrients and enzymes. Valuable enzymes are lost at temperatures above 118° F.Light cooking often increases digestibility by softening fiber gently withoutdestroying so many nutrients. High temperatures like in baking and fryingdestroys valuable nutrients. Read More Throwing away food scraps is throwing money in the garbage. 10. Cultivate healthy intestinal flora in your body. Instead of viewing bacteria as the enemy, make them your friends! Use bacteria to optimize your health by building build a healthy balance in your body. Bacteria will make your life easier. Take a good probiotic supplement to stimulate healthy digestive bacteria. Buy or make cultured dairy products like yogurt and kefir, which are alive with beneficial acidophilus bacteria. Eat fermented foods, such as live pickled vegetables and Kim Chi. These are easy to absorb as they’re already partially digested. Have patience, as it takes time to rebuild Cultivate friendly bacteria in your gut, healthy intestinal flora. This is the foundation of your health. and use them to optimize your health! 7
    8. 8. 11. Eat less food, and enjoy it more. Studies show that eating less can be a key to longevity. Overeating even a little is very stressful on the organs. When we eat less, it is easier to savor it more, save money and maintain a stable healthy weight. 12. Hydrate your body well by drinking 15 – 30 minutes before meals, rather than during meals to optimize nutrient absorption. Drinking X water during meals dilutes valuable digestive enzymes.13. Save money on juices and juicing. Commercial juices are expensive and high infructose sugars, just like soft drinks. However fresh, raw juices can be highly beneficial,especially during fasting, cleansing and digestive healing. In general it is best to consumethe whole fruit. Pulp from juicing is high in nutrition and a great addition to baked goods.14. Breathe deeply every day. This wakes up the circulation, massages the organs andopens your cells to LIFE.15. Exercise regularly. Movement stimulates circulation and balance between all thebody systems, nerves, blood and lymph. Exercise massages the internal organs. It doesn’thave to be strenuous. Sometimes gentle, deep movement is best. 16. Eat when you’re hungry during daylight hours. Listen to your body. Digestion is strongest in the daytime before 2PM, and then it declines. After sundown your absorption is lowest. 8
    9. 9. 17. Healthy food costs a bit more. But the cost of disease is much higher!I have friends who save money buying cheap groceries, but forget about the triple bypassheart surgery. They forget the cost of medications, pain and time lost, since they’re paidin part by insurance. A healthy diet and lifestyle are your best insurance policy, and yourbest ways to keep medical costs down. When you plan your food budget, consider thecost of disease, the price of health insurance and the value of your enjoyment of life.18. Plan meals around what’s in your kitchen. There are often several days ofhealthy meals hidden in our cupboards and refrigerator if we just look around.19. Organize your kitchen for the most efficient way YOU like to prepare foods. Spending more on food is yourGood organization often takes the drudgery out of meal preparation. insurance policy. How can we measure the true cost of disease?20. Learn to prepare food to maximize AVAILABLE nutrition.Some foods are high in nutrient content, but they are hard to digest, so their nutrients go right through thedigestive tract without being absorbed. For example, a whole grain may be high on the nutrition charts, but ifyou grind it and eat it raw, you will absorb very little. After cooking it can be digested, but with difficulty.However if you soak or sprout the grain and then cook it briefly at a low temperature, you get the MAXIMUMAVAILABLE NUTRITION. Take broccoli stems for example. You can eat them raw, but they may not be wellabsorbed. But if you steam them lightly, it becomes a delicious food, highly nutritious and easily absorbed.Digestion is one of the most taxing processes the body must do. To benefit from foods efficiently, we need thenutrients to be AVAILABLE. High temperature cooking destroys enzymes and nutrients. Steaming is a good wayof cooking to maintain nutrient value.Many people believe that raw food is a better way to eat, and they are often right. However, nutrients are oftenbetter absorbed when they are lightly cooked or served warm. Learn to prepare foods in order to maximize theAVAILABLE nutrition and life force, which may include sprouting and heating some foods. 9
    10. 10. 21. Take responsibility for the long-term effects of your choices. Paying less for food may seem like the right decision on a budget. After all, money is limited. But money is only one measure of value. We are responsible for our choices and their implications. For example, do you want to buy cheaper GMO oils and GMO sweeteners, knowing that they may damage the environment and that honeybees are at risk worldwide? If you’re willing to eat food grown with pesticides, are you also willing to risk the loss of How Earth-sustainable are your choices? healthy topsoil for generations? Are you willing to endanger Our health depends on our ability to animal species and that live downstream from those farms? harmonize Nature and money. Vote with your fork. If you feel strongly about the environment, you can play an important role by choosing foods that do not produce pollution and toxins. It virtually impossible to measure the implications and hidden future costs or our decisions today. However this does not change the fact that we are responsible for our choices. 22. Improve your absorption of grains by soaking or sprouting. Studies show that soaking and sprouting releases anti-nutrients that make whole grains indigestible. It activates the plant’s natural processes to soften and pre-digest the seed. Make your own sprouts with beans and grains to pre-digest them and optimize your nutritional benefit. One-fourth cup of raw seeds costs just pennies, and will produce a quart of high-nutrient, digestible food. Use the sprouts in salads, or cook them in soups. Dry grains can be efficiently stored and sprouted anytime you need Sprouts cost pennies to make them. Use sprouted grains in salads, sandwiches, soups, and blend them into cakes.and they’re loaded with nutrients. 10
    11. 11. 23. Increase your nutrient absorption by following simple foodcombining guidelines. Some foods break down easily together, soour digestive juices work synergistically and nutrient absorption isgood (Ex: veggies + carbs OR veggies + protein). Other foods do notcombine well, and may not be completely digested (Ex: protein +carbs). The main points of food combining are to avoid eatingproteins and carbs together in the same meal. Fruits are bestabsorbed when eaten alone. For more information read here.24. Rotate your food. This means you vary your diet to give yourdigestion a break. Nutritionists say it takes four days for a given foodto pass completely through the digestion. You can help maintaindigestive wellness by adding something to every meal that you have Optimize your nutrient absorptionNOT consumed in the last four days. If you have food sensitivities, try and stretch your food dollar witheliminating a suspected food from your diet for four days, and see if these simple feel better. 25. Buy local produce to insure more freshness. Nutrition in fruits and vegetables is highest when it is picked, and decreases rapidly after that. Local vendors are often more responsive to customers’ needs. 26. Use resources sustainably. This is a simple state of awareness and an unwritten rule that exists throughout Nature. If you care for your environment and treat it with respect, you will be taken care of too. 27. Avoid Dead Food & Poisons. Dead food is empty of life force. It is a waste of energy for your body to sort through a lot of useless junk and discard most of it. This causes digestive stress, accelerated ageing and intestinal imbalance. Poisons are worse. These are substances that offer no benefit at all, and cause harm. The body must either remove them or store them in the least harmful site. Save your health and avoid them. 11
    12. 12. 28. Read nutrition labels and be aware. Labels do tell the major ingredients in aproduct, so you can note any item you wish to avoid. But nutrition labels do nottell you how fresh a food is, if it has been micro-waved, heated or if it containsany life force. Manufacturers are not required to list GMO (genetically modified)ingredients or nano-particles (micro-technology) used in food.Any ingredient with 0.5 grams or less per serving can be listed as zero on thelabel. Manufacturers may legally use a very small serving size, or add highlyconcentrated sweeteners, flavorings and dyes without reporting them. Labelsdon’t list chemicals or cleaning agents left behind by industrial processing and Learn how to read labels,storage. Labels do not tell us if the ingredient comes from Kansas, Brazil or China. and know they don’t tellUSDA labeling requirements. you everything. 29. Use clean, filtered water. Our bodies are 70% - 90% water. Water conducts electricity, and our bodies are electro-magnetic systems. Like many other materials, water has awareness and memory. You can improve your health and the health of the people around you by using pure water that has been filtered and activated or blessed by various means. Most public water systems contain chlorine bleach and other chemicals that may not want to drink. 30. Acknowledge your deeper self, your higher self, and harmonize your life on all levels. Your body will be happier. The world we see and touch with our five senses is a small subset of the real world. It is widely known that the universe consists of many dimensions. This is not mysterious, but a very real part of our lives. In order to have physical health, we must harmonize our lives on ALL these levels. Maybe you already have a sixth sense. You can learn toOur lives and bodies are listen to it and increase your awareness of higher levels of life by doing amore than meets the eye. regular inner practice such as meditation, yoga, qigong, prayer or shamanism. 12
    13. 13. “You dont have to cook fancy or complicated masterpieces –just good food from fresh ingredients.” Julia Child 13
    14. 14. Jane’s Books: Click on images to link to slide books. By Jane Barthelemy, MBA, CBP, CRM, Certified BodyTalk Practitioner, Reiki Master, opera diva, chef, jewelry designer, author, teacher, speaker. Jane Body Talk Portland
    15. 15. View Videos Paleo Chocolate Cake PaleoMocha Buttercream Frosting Paleo Mexican Wedding Cookies Email: 15