Integrative-Nutrition

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Integrative-Nutrition

  1. 1. Introduction To Nutrition for the ILP kit. By Seth BraunSince the ILP kit provides only a brief overview to nutrition, Ihave written this to introduce you to a strong nutrition practice.This is not exhaustive, rather pointed, written to get you themost relevant information quickly.Let’s begin with the foundation: 1. There is no one right diet for anyone person, for any length of time. 2. Universal truths of nutrition need specific application. 3. You are what you eat.Health is the ability to maintain a state of balance.To borrow the overview from Systems Biology, orFunctional Medicine, there are two main questions toaddress in creating health. 1. What do you need to remove? 2. What do you need to get?Further, there are a set number of causative factors for dis-ease: 1. Toxins 2. Infections: Microbes, Viruses, Bacteria, Mold, Fungus, Yeast 3. Poor Lifestyle 4. Diet 5. Stress(This is what we want to remove.)
  2. 2. And, finally, there are the things we want to bring in: 1. Proper food 2. Remove allergens 3. Appropriate supplementationOf course, there are other factors that disrupt or contribute tohealth; exercise, relationships, spiritual orientation, stressmanagement, community, shadow-work and subtle / causalenergy work, which are addressed elsewhere in the ILP kit.This PDF is going to introduce you to the most powerful way you can get the good stuff in and the bad stuff out, THE FOOD YOU CHOOSE TO EAT!Overview: • Nutrition 101 • Your Own Best Dietary Plan • Grains • Glycemic Index • Greens • Fats and Oils • Protein / Animal Foods • Shopping Guide • Miscellaneous Tips • Taking It Home • Wrap Up and review Nutrition 101:OK, basic nutrition theory.There are two classes of nutrients:MACRONUTRIENTS: Proteins, Fats and Carbohydrates.And
  3. 3. MICRONUTRIENTS: Including vitamins, minerals, trace minerals,essential amino acids, essential fatty acids, glyconutrients,phytochemicals (a catch all term for a vast number ofbeneficial plant compounds), and antioxidants.Good nutrition is not only the right foods, but also properdigestion and assimilation. Digestion is really the first place tolook for good nutrition.Here is a rough graphic representing the role of macro andmicro nutrition in a complete view of nutrition:
  4. 4. Your Own Best Dietary PlanThere is a technical term in nutrition, biochemical individuality.This means that there is no one right diet for any one person. Thisseems pretty straight forward, but is actually radical when weconsider it. This means that the latest fad diet might work foreveryone at the office but you. This also means that what worksfor you might run contrary to what you think should be workingfor you.This rigid idea of what we should and should not eat is one ofthe biggest challenges I see my clients struggle with. I work withthem to get past the programming about “good” foods and“bad” foods, especially with low fat or low carb diets.Most often, women come to me with a deep-seated belief thatfat is bad and to be avoided. Men come in seeing food aspotential muscle. Some folks come in with an idea that eatingmeat is not spiritual. Occasionally clients are convinced thatraw foods are the best approach, while others just want helpstaying on the South Beach diet. This is of course, no longer apurely physical challenge. The right diet for you is as muchabout your emotions and beliefs as it is about the biologicalreality of what works for you. Problems settle in when we let ourbrain dictate what our body needs, despite clear messages.
  5. 5. A striking example of dietary diversity is catalogued in the workof Dr. Weston Price, a dentist that researched traditional dietsaround the world in the first half of the 20th century. He foundhealthy robust peoples eating 80% animal fat (Inuit), eating 90%rye and milk (Isolated Swiss villages, eating primarily sourdoughrye bread and unpastuerized milk products from grass fedcows), primarily vegetarian diet of beans, corn and squash(Southwestern United States, first nation people).What are the factors that you want to consider in creating youown best dietary practices?Well, they include, but are not limited to: • Seasonal eating: (any dietary theory that does not acknowledge that you need different foods in the winter than summer is missing something) • Climate: What you eat in Fiji is quite different than what you eat to thrive in Northern Finland. • Genetic: You ancestral diet, evolutionary biology, your DNA. • Blood Type: What kind of lectin response is happening to your food. • Your nervous system: What kind of energy are you conducting, high strung, laid back, anxious, apathetic, enthusiastic, serene. • Hormonal Dominance: What is happening with your thyroid, adrenals, pituitary, pancreas, and your entire endocrine system? • Activity level: Do work at a desk? Are you a laborer? • Stress Level: Under the gun constantly or very few responsibilities. • Work: Do you love your job or hate it? Are you interacting with tons of people every day or are you working by yourself? • Availability: What are the constraints or opportunities of your environment? • How are you eating? Are you chewing your food? Do you have time and space to properly digest a meal? • When are you eating? Are there times of the day that work better for your digestion and assimilation?Getting curious about these questions is fun. The best way tolearn what is right for you is to increase the awareness level of
  6. 6. how food effects. Consider using a journal practice to keeptrack of the “food-mood” connection, or how your energyfluctuates with meals. WHOLE GRAINSWhole grains have been an essential part of traditional people’sdiets for thousands of years. The key to grains is to remember thefollowing principles: 1. Grains contain phytates, which block mineral absorption. This can be countered by soaking, sprouting or fermenting (as in sourdough) the grain. 2. Eat mostly whole grains, not products made from flours. If you are going to eat grain products, like breads, than make them sprouted or cultured (sourdough). 3. Eat grains in ancient varieties and avoid genetically modified or even highly hybridized strains, as in wheat and corn.Traditional people, eating grain, living on all continents hadrobust, strong bodies. In the Americas, corn was the staplegrain. In India and Asia, it was rice. In Africa, people atesorghum. In the Middle East, they made pita bread, tabouli andcouscous. In Europe, corn, millet, wheat, rice, pasta, darkbreads, and even beer were considered health-providingfoods. In Scotland, oats were a staple food. In Russia, they atebuckwheat or kasha. The very real problems that we have withour modern diet are directly correlated to refinedcarbohydrates.Notwithstanding, there are portions of the population that donot seem to do well on many grains at all, while others thrive on
  7. 7. a heavy grain diet, typical of traditional macrobiotic practices.For those who do not do well with grains, you may find thatquinoa; buckwheat and amaranth are workable, since theseare not true grains, rather seeds that we use like grains.How To cook whole grains. 1. Measure the grain and check for bugs or unwanted material and rinse in cold water, using a fine mesh strainer. 2. Optional: soak grains for 1-8 hours to soften, increase digestibility, and eliminate phytic acid. Drain grains and discard the soaking water. 3. Add grains to recommended amount of water and bring to a boil. 4. A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth and spelt (it interferes with cooking time). 5. Reduce heat, cover and simmer for the suggested amount of time. 1 cup grains water cooking timecommon grains:brown rice 2 cups 60 minutesbuckwheat (aka kasha)* 2 cups 20 minutesoats (whole groats) 3 cups 90 minutesoatmeal (rolled oats) 3 cups 20 minutesalternative grains:quinoa 2 30 minutes cupsamaranth 2 cups 20 minutesbarley (pearled) 2-3 cups 60 minutesbarley (hulled) 2-3 cups 90 minutesbulgur (cracked wheat) 2 cups 20 minutescornmeal (aka polenta) 3 cups 15 minuteskamut 3 cups 90 minutesmillet 2 cups 30 minutesrye berries 3 cups 2 hoursspelt 3 cups 2 hourswheat berries 3 cups 60 minuteswild rice 2 cups 60 minutes
  8. 8. All liquid measures and times are approximate..*The texture of grains can be changed by boiling the waterbefore adding the grains. This will keep the grains separatedand prevent a mushy consistency. This is the only way to cookkasha. Do not add kasha to cold water, as it will not cookproperly. For a softer, more porridge-like consistency, boil thegrain and liquid together.**Technically not a grain, but a small pasta product.Cooked grains keep very well. Busy people can prepare largerquantities of grains and simply reheat with a little oil or waterlater in the week. Understand the Glycemic LoadThe glycemic load is the glycemic index crossed with thecaloric density.The glycemic index tells you the rate at which food becomesglucose in your blood stream. Some foods, like white rice, tablesugar and white bread, rapidly digest and become bloodglucose. Other foods, like peas, chickpeas, lentils or evengrapefruit, apples or pears, take much longer to metabolizeinto blood glucose. Fat and protein are low on the glycemicindex scale, since carbohydrates are the primary source forblood glucose.Caloric density tells you how much blood glucose is going tobecome converted.Many make the mistake of addressing only the glycemic index.Books have gone so far as to say avoid carrots and eat snickersbars. The rationale is that carrots have a higher glycemic indexthan a snickers bar and will therefore contribute to blood sugardisorders. There are several holes in this theory. One, thesnickers bar is lower because of the added hydrogenated oils
  9. 9. and peanuts. You can add olive oil to carrots and get thesame effect of slowing the assimilation of the carbohydrates.Two, the carrot also contains, enzymes, fiber, minerals, vitamins,and phytochemicals that assist in blood glucosemetabolization. Three, the snickers bar is considerably morecalorie dense, and you would need to eat a pound and a halfof carrots to get the same glycemic load.Why is this important?Sharp rise in blood glucose is the number one factor for mostdegenerative disease. The explanation could be complex.Summarily, a quick rise in blood glucose leads directly to a risein insulin, and then storage of excess blood glucose as fat,which triggers the liver to produce what we consider “bad”cholesterol for moving fat through he bloodstream (mixing fatand water).This is a triple whammy for the body, which contributes toinflammation in the body. Inflammation is the underlying causeof the majority of disease processes. If you can keep the bodyin a balanced inflammatory state, symptoms decrease andenergy is restored.From a practical perspective, high glycemic load foods alsoleave most people tired and drained after eating them.High glycemic foods = refined carbohydrates. Refinedcarbohydrates include sugar, which is called sucrose, fructose,glucose, and includes the healthy sweeteners too, like maplesyrup, honey, sucunat sugar, which are great in moderation,but I want you to notice this month, what tendencies you havetowards craving sweets and refined carbohydrates. Refinedcarbohydrates also include pastry, cookies, cakes, bagels,breads in general (with the exception of fresh groundsourdough and sprouted grain breads), crackers, candy, fruitjuice, which is basically concentrated fruit sugar, soda andchipsA comprehensive list of the glycemic load can be found here:http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
  10. 10. But the reader’s digest version is simple.Eat whole, unprocessed foods, in the right balance ofmacronutrients; proteins, fats and carbohydrates. GREEN LEAFY VEGETABLESIf you look at the foods that are least represented in themodern American food supply, greens top the list. Greens helpbuild your inner rain forest and strengthen the blood andrespiratory systems. They are especially good for city peoplewho need more nature. They can eat there their way to natureby including these wild and robust foods.A great way to improve health and vitality is to use the“crowding out theory,” which my clients love. By adding infoods like green leafy vegetables, you slowly crowd out foodsthat are not supporting your health.With dozens of choices, you can adventure through greens,experimenting with what you like. I am sure you will find greensthat make you smile. Choose between bok choy, napacabbage, kale, collards, watercress, mustard greens, broccolirabe, dandelion and other leafy greens. Green cabbage isgreat in the form of sauerkraut or raw. Arugula, endive, chicory,lettuce, mesclun and wild greens are generally eaten raw, butcan be consumed in any creative way you enjoy. Spinach,Swiss chard and beet greens are best eaten cooked, as theyare high in oxcalic acid, which depletes calcium. Cook thesegreens with fat to reduce the mineral absorption issues.
  11. 11. Cooking GreensIn fact, you want to make sure that you eat all your greens withsufficient fat to ensure that you get all of the fat-solublevitamins. Try a variety of methods like steaming, boiling,sautéing in oil, water sautéing, waterless cooking, or lightlypickling, as in a pressed salad.If you have gotten accustomed to thinking of greens as agarnish, or as an iceberg salad, consider trying one of theabove green leafy vegetables a week. Try it out for a monthand see how you feel. Then add two a week and notice thedifference! FATS and OILSFAT. The vilified macronutrient.No other food has been given such a bad wrap. And thanks toseveral decades of misinformation, people have been makingwhat they thought were healthy fat choices, but were actuallycontributing to disease.The emphasis on polyunsaturated oils as “heart healthy,”actually increases inflammation because these oils are thebuilding blocks for pro-inflammatory compounds.But how do we know what to eat? How do I know that this
  12. 12. information is accurate and true?Simple.Eat fats and oils that are the least processed, in their naturalstate and maintain their integrity (not rancid.) Eat fats and oilsthat humans have been eating for thousands of years. Thatmeans no hydrogenation, no soybean oil, no cottonseed oil,and very little vegetable oil in general.Eat fruit oils. What? Yes, olive oil, red palm fruit oil and the goodfat in avocado. Again, these have been consumed forthousands of years.Hydrogenated oil is made by taking the cheapest oil on themarket, cottonseed and soybean oil, and then spinning it in avacuum at high heat, under intense pressure. An agent isadded to create a catalyst, usually nickel (a toxic metal) andadditional hydrogen chains are forced into the molecule. Thisprocess changes the molecular structure. The fat is thendetoxified, bleached and then deodorized.Walter Willet, principle of the Harvard Nurses Health Studycalled this, “the worst food you can eat.”Tips on Fats and Oils:Butter (salted) Baking and spread. Salted butter is much harderto digest than unsalted. Refrigerate.Butter (unsalted) Baking and spread. Goes rancid more quicklythan salted butter. Refrigerate.Coconut Oil Baking, frying, body care. Tasteless. Does notneed refrigeration but keep cool.Evening Primrose Oil Nutritional supplement. Not for cooking ordressings. Refrigerate.Ghee (clarified butter) Baking and frying. Does not needrefrigeration but keep cool.Olive Oil Salad dressings, marinades, wine sauces, sautéing.Does not need refrigeration but keep cool.Palm Fruit Oil Baking and frying. The most nutritious oil. A truesuperfood. Does not need refrigeration but keep cool.Palm Kernel Oil Baking and frying. Does not need refrigerationbut keep cool.
  13. 13. Secondary Use Oils:Almond Oil Salad dressings, sauces, sautéing, body care.Refrigerate.Hemp Oil Nutritional supplement. Not for cooking or dressings.Usually contaminated. Not recommended unless certifiedorganic.Canola Oil Baking, sautéing, sauces, salad dressings. Usuallychemically contaminated. Not recommended unless organic.Soybean Oil is often found in prepared and processed food.Almost always chemically contaminated. Use only cold-pressed, organic and use sparingly.Peanut Oil Baking, frying, sauces, marinades. Almost alwayscontaminated. Not recommended unless certified organic.Safflower Oil Baking, sautéing, salad dressings, sauces. Does notneed refrigeration but keep cool. Buy “high oleic” variety.Sesame Oil Baking, sautéing, salad dressings, sauces. Does notneed refrigeration but keep cool.Sunflower Oil Salad dressings and sauces. Does not needrefrigeration but keep cool. Buy “high oleic” variety.Oils as Nutritional SupplementBlack Currant Seed Oil Nutritional supplement. Not for cookingor dressings. Refrigerate.Borage Oil Nutritional supplement. Not for cooking or dressings.Refrigerate.Flaxseed Oil Nutritional supplement. Can be used for saladdressings. Refrigerate.Fish Oils Nutritional supplement. Not for cooking or dressings.Refrigerate.Wheat Germ Oil Nutritional supplement. Not for cooking ordressings. Refrigerate.Oils To Avoid:Corn Oil Baking, salad dressings. Often pesticidecontaminated. Highly processed. Not recommended.Margarine Is sold for use as spread and for cooking. Harmfulsynthetic substance; false health claims. Not recommended.(exceptions include Smart Balance and Earth Balance, whichare valid options, though still highly processed)Cottonseed Oil Is often found in prepared and processedfoods. Almost always chemically contaminated. TOXIC - DO
  14. 14. NOT INGEST.Soybean Oil is often found in prepared and processed food.Almost always chemically contaminated. Use only cold-pressed, organic and use sparingly.Buy only fats and oils that are certified as organic. Buy onlycold-pressed oils. Do not buy oils in clear glass or plastic bottles.All fats and oils, including fish oils, should taste and smell “fresh”.If they do not, dispose of them. Rancid fats and oils areextremely toxic and severely interfere with normal fatty acidmetabolism.Oils break down from oxygen, light and heat. The exception tothis is Coconut, Palm oil and Ghee, which can maintainintegrity when exposed to light and oxygen for an extendedperiod of time.Finally, with fats and oils, you need to understand theimportance of omega 3 fatty acids in your diet. Due to manyfactors, we are deficient in this essential fatty-acid (meaning itcannot be created by the body and we must eat it).There is confusion about omega 3 fatty-acid sources. Flax,Walnut and Cold-pressed Soybean oil contain alpha-linolenic-acid, which, as a short chain omega-3, can be synthesized intolong chain DHA (docosahexaeonic-acid). DHA is the good stuffin the body, which contributes to cognitive function, reducedor balanced inflammatory states, and is a general tonic to thebody (because we are generally deficient in modern diets).The bad news is that it conversion from ALA to DHA is inefficient.There are six enzyme conversions to cross from ALA to DHA andthose are optimal only when no other polyunsaturated oils areconsumed. It can be done, but requires specificity in fat and oilconsumption. PROTEIN / ANIMAL FOODSTraditional nutritionists treat all protein as equal, whether it isfrom a bean, a seed, a chicken or a cow. But if you pay
  15. 15. attention to how you feel after eating these protein sources,you will notice that you feel very different.Animal foods give us an opportunity to really notice theenergetics of food. While all foods have an energetic qualitythat entrain to our system, none as powerful as animal foods.When you eat an animal, you take on the energetics of thatanimal. If you don’t believe me, check it out for yourself. Spendtime with someone that eats a lot of chicken breasts. How dothey act? How about someone that eats a lot of beef? I meanmassive amounts; do you notice any of the energetics of theanimal?I have been in the middle of the opposing side of thevegetarian / omnivore debate enough to know that I do notneed to take sides. I have read the books, have been to thelectures and have heard the heated arguments that state bothsides. Here are few points I now follow: 1. Eating meat does not make you unspiritual. You are a spiritual being first and foremost and what you eat cannot change that. 2. Factory farmed, commercial meat (and egg) production is unethical and cruel. There are other ways to raise animals that are humane. This is for us as much as for the animal. We become what we live. 3. Factory farmed animal foods are nutritionally inferior. 4. Some people thrive with animal foods, despite the conviction of vegan and vegetarian advocates that meat is the cause of illness. 5. Some people thrive on a vegetarian diet, despite the conviction of the fiefdoms of nutrition that claim that animal foods are absolutely necessary for good health.Soy Bean Protein:There is a large amount of soy protein in the American foodsupply. Currently, the fad for “high-protein” diets has generateda market for “low-carb” products. Keep in mind that these arehighly processed foods. Soy protein is very difficult to digest.Just as there are phytates in grains, beans and legumes containthese compounds and need to be neutralized by soaking,sprouting and fermenting. This is why we see fermented soyproducts the norm in tradition soy consuming cultures (tempe,
  16. 16. tamari, miso).Often times, my clients believe they are making the “heart-healthy” choice by switching to soymilk and soy products.There are quite often serious digestive disturbances that needto be addressed after years of heavy soy consumption.Consider eating soy products in traditional preparations;tempe, tamari and miso soup.Whey Protein:A popular product for athletes and health conscious smoothielovers that is free of lactose and can be tolerated often whenmilk cannot. Keep in mind that whey is made from milk thatcomes from either conventionally produced milk or fromorganic or free range fed cows.I recommend that my clients purchase the highest quality wheyprotein from cows that graze on grass, which is often importedfrom New Zealand. I look for whey protein that is processedwith low temperatures to ensure protein quality.Keep In Mind: • Fish farming is a huge industry: red fish, white fish, canned fish, smoked fish. Beware of mercury poisoning, over- fishing, genetic engineering and added chemicals. Stay away from farm-raised fish. Enjoy high-quality, wild fish as a cleaner protein choice. • It is of utmost importance to eat the best quality animal foods. If the animal was healthy, you will be healthy. It is that simple. • Animals in conventional factory farms are not healthy and require daily doses of antibiotics to stave off infection. • Most commercial soy products are highly processed food that has not been properly prepared to optimize digestion. Stick with traditional preparations of soy; tempe, tamari and miso. • Find out what your body needs for protein. Keep in mind that it may change with the season, with your stress and activity levels and at different ages.
  17. 17. • There are significant environmental and ethical concerns with factory-farmed meat in America. Consider the choice for high quality, small-farm animal products as an ethical choice as well as a health choice. SUPER FOODSSuper Foods are something between food, herb and supplement. I like tothink of Hippocrates quote, “Let food be thy medicine and medicine bethy food,” when I discuss superfoods. On a spectrum of medicine, food isthe most subtle, then superfoods, herbs and supplements, thenpharmaceuticals, at the most concentrated end of the spectrum.Algae, spirulina, chlorella, and blue-green forms of algae are available inpowdered forms or as capsules. Experiment with which works well for you,but make sure to get the highest quality available. Although there is somedebate over the benefits of algae, I believe it to be a very valuable foodthat detoxifies and alkalinizes the body. Algae is rich in chlorophyll andmay be useful in reducing inflammation, cleansing the blood and inbringing an acid/alkaline balance to the body. I am unsure why themainstream medical community has not researched algae morecompletely. I have read many reports that try to debunk its value butnone of them get below the surface. Again, I encourage you to get thebest quality available and begin with small quantities and to research thisfor yourself.Bee pollen contains twice the antioxidant level of blueberries, and triplethe polyphenol content of cranberries (www.ccpollen.com). Irecommend that you eat one grain of pollen to begin with (to test forallergic reaction) and increase the amount slowly over time. If you haveany known allergies to pollen then you must take extra precautions whenyou use this super food. It has a pleasant taste, can be added to cerealor you can eat it plain. Bees collect millions of tiny pollen spores to buildone bee pollen pellet and this is an incredible task. One teaspoon ofpollen contains over 2.5 billion grains of pollen! Anecdotally, I have seenclients report significant improvement in energy and stamina through theuse of bee pollen.Cacao is the raw form of chocolate. It is high in minerals and containsover 400 beneficial chemical compounds. Although it is bitter to thetaste, it is not unpalatable. I suggest that it is best when used in smoothiesor mixed with other foods, but for simple medicinal use it can be eaten a
  18. 18. tablespoon at a time. Cacao is a better choice than coffee for dayswhen you are feeling the need for stimulants. It is rich in magnesium, thenumber one mineral deficiency for most Americans. In addition, cacaoalso contains selenium, the number one trace mineral deficiency for mostAmericans. However, cacao cannot be understood completely from acompartmentalized view and there is nothing like it on the entire planet.Its physiological effects are quite unique so I suggest you experiment foryourself. Try using raw cacao nibs - pieces of peeled low fermentedcacao beans - in smoothies.Goji Berries are little nuggets of goodness! A traditional food of China,Mongolia, Tibet and the Himalayas, they are one of the most nutrientdense foods on the planet. The antioxidant level of Goji is about ten timesthat of blueberries (using the ORAC* scale), and that’s incredibly high.You can get 170% of your daily vitamin A requirements from just oneounce. The use of goji has been documented in Chinese Medicine forthousands of years.*The ORAC (Oxygen Radical Absorpt ion Capacity ) ref ers to theantiopxidant cont ent in foods.These are an introduction. For a complete list of super foods, request thespecial report titled, “A Complete List of Super Foods,” from Real SimpleNutrition (seth@highenergyhealthcounselor.com). SHOPPING GUIDEProduceAlthough it is usually more expensive, organic produce is muchhealthier and nutritious than non-organic produce. Localproduce is even more important. Look for a local farmer’smarket. Eat a wide variety of color in your veggies. The worstrated produce in terms of pesticide and insecticide residue: • Strawberries • Apples • Peaches • Nectarines • Cherries • Bell PeppersHere are the best rated: • Avocados • Asparagus
  19. 19. • Bananas • Broccoli / Cauliflower • Mango • OnionMeat > Poultry > Eggs > Seafood • Organic and free-range animal foods are essential. If you must make a choice, make this the place where you focus your resources. Animal foods are at the top of our food chain and are the repository for all the good stuff or the bad in the life stream below it. • Poultry should be organic or free-range, antibiotic and hormone-free. • Poultry processors who use hormones to maximize bird size and growth rate package most frozen poultry, and must use antibiotics to prevent disease because of the extreme cage crowding found in a typical poultry “farm”. The hormones and antibiotics remain in the bird. • Eggs should be organic, free-range or cage free. Look for human society approved. • Cold-water fish, wild, not farm raised, and should smell like the sea, and SHOULD NOT SMELL BAD.Buy whole, fresh foods only • Read the labels and look for simple ingredients from whole foods. Frozen veggies are better than canned. Local is the best, as mentioned. • Be careful of anything in a box or a can. • Make sure the expiration date is good. • Look out for CORN SYRUP, MONOSODIUM GLUTAMATE, HYDROGENATED OIL, PARTIALLY HYDROGENATED OIL, INTERESTERFIED OILS, ARTIFICIAL COLORS and FLAVORS, ANTI-CAKING AGENTS, PRESERVATIVES, THICKNERS, EMULSIFIERS, or any chemical name that you do not know.Grains, Beans and Legumes • Grains and beans can become rancid, jut like vegetables. Look for fresh, good smelling grains, beans and legumes. • Whole grain is whole. Whole grain breads, pastas, muffins, etc. are not whole grains, they are processed. DO NOT BUY BREAD UNLESS IT IS FRESH BAKED, WITH FRESH GROUND FLOUR, OR IT IS IN THE FREEZER SECTION. Sprouted grain and sourdough is best.Ground meat • It is especially important to be quality conscious with
  20. 20. ground meat.Deceptive labeling • Just because it says “natural” does not make it good. • Food companies have lobbied to change labeling laws. Therefore, a food can say, “trans fat free” and still contain trans fat, as long as it is below .5 grams per serving. If the serving size is small, this could be a large proportion of the food. Unfortunately, you cannot trust the front of the label, always read the back.GM Foods • Genetically modified foods should be strictly avoided. The scope of this document is not sufficient to address this topic. Miscellaneous:Reduce Fried Foods • Experiment with steaming, braising, baking, broiling and other methods of preparation. Add high quality oil to your food after cooking.Avoid microwaving • Not enough is known about the long-term safety of eating microwaved foods, and there are many more arguments against it than for it. It changes the molecular structure of foods.Be Mindful With Raw Vegetables • Raw vegetables can be very difficult to digest, especially if you are building your health back up. Lightly steam vegetables for best assimilation and digestion. Experiment to see what works for you.Avoid aluminum • Aluminum is a highly toxic metal. Large numbers of aluminum molecules enter food that is cooked, covered by or stored in aluminum pots, pans, cans and foil.Non-Stick Pans • Use only the highest quality non-stick pans. Materials from cheap products can flake or leach out into your food. TAKING THE INFORMATION HOME
  21. 21. OK, so how are you going to integrate some of these ideas onnutrition into your daily life?Here are a few practical steps to consider:Nutrition for the Integral Life Practice must begin with thereminder that there is no, “one size fits all” approach, so usethese as guidelines. Today. What are two things you can do today, to improve your health through nutrition. Well, the first one is to practice chewing your food! Simple. Free. No side effects. Works for everyone. Integrates with awareness practice. The second thing you can do today is intentionally including healthy fats in your meals. There is a deeply ingrained belief in the modern psyche that “fat equals bad.” Eating healthy fat with your vegetables allows you to assimilate 400 to 1200% more fat-soluble vitamins. Fat helps your body regulate hormonal levels, especially insulin. Healthy fats generally include, extra virgin olive oil, great source of oleic acid, an omega-9 fatty acid chain, extra virgin coconut oil, a great source of lauric acid, a healthy medium chain saturated fatty acid chain, red palm oil, an amazing source of monounsaturated fat, with your daily allowance of mixed caratenoids (the most effective form of vitamin-A) and mixed tocopherols and tocotrienols (the superior forms of vitamin-E), like Red Palm Fruit oil, the healthy fat from any fruit, like Olive and Avocado will be primarily monounsaturated. This week. The first thing you can do this week is to schedule yourself a day and time where you can shop and cook at least one time a week. I am not asking you to shop and cook one time this week, I am suggesting that you take the time this week to look at your schedule to create a time every
  22. 22. week, where you know you can shop and cook. This habitis worth developing.The second step you can take this week is to experimentwith eating green leafy vegetables, especially the darkand hardy varieties like kale, mustard greens, swiss chard,collard greens, bok choy, and spinach. There is a greatrecipe for roasted kale in my book.This monthFind simple and subtle ways to phase out refinedsweeteners and carbohydrates and replace them withnaturally sweet foods.Replace these foods with naturally sweet, whole foods likefruit, apples, bananas, pears, mango, papaya, grapes,tangerines, grapefruit, dried fruits, figs, dates, goji berries,and dried apples. Especially helpful are the sweetvegetables, like sweet potato, yam, carrot, parsnip,squash, pumpkin, rutabaga, cooked daikon, and cookedcabbages. Keep in mind that many people respondexceptionally well to reducing even the sweet fruits andmoderately using sweet vegetables. What I amsuggesting here are general principles to practice thismonth, especially for those of you that may be in anaddictive cycle with sugar and/ or refined carbohydrates.The second step I can recommend this monthcompliments the first step. I would like to suggest that overthis month, you begin to keep a food-mood journal andkeep track of how what you are eating effects how youfeel. I give small pocket sized journals to my clients sothere is no inconvenience in carrying it around all day.This powerful awareness practice is especially helpful inwatching how you may or may not be affected by eatingsugar, sweets and refined carbohydrates. Because really,sugar is not the problem, the problem is generally sometype of stress, which we can temporarily manage throughthe expansive energetics of the sugar experience, whichthen becomes a cycle and a habit.
  23. 23. By gently tracking your food-mood connection, you may spontaneously discover what foods work well for you and automatically improve your diet. Now finally, what can you practice this year? What is broad enough to consider in yearly terms? I’d like to invite you to pay attention to how your diet changes from one season to the next and if possible, attempt to make your diet 51% seasonally appropriate. So if you want to eat a mango in the winter in Michigan, it is fine. Practice making 51% of your diet in line with the foods of that season, which essentially, in Colorado, means something like green leafy vegetables, sprouts and radish-like roots in the spring, whole grains, thicker green leafy vegetables and local, pasture fed milk in the summer, hardy leafy greens, root vegetables, squashes and apples in the fall and root vegetables, squashes, bison, soups and stocks in the winter. These generalities change from place to place and are best monitored by attending your local farmers market or roadside fruit and vegetables stand. The second thing you can do this year, as a practice, is to get into the habit of saying thanks before you eat. The wisest elder nutrition teachers that I have had the fortune of studying with suggest that this is one of the fundamental steps in healthy eating, developing gratitude, reverence and sense of place in the cycle of life.Now if you create the determination to applythese simple principles to your life today, thisweek, this month and this year, with slow andsustained commitment, I assure you that you willexperience more health and robust energy.Please consider these and all practices in thelong term, to be consistently taking small steps in
  24. 24. the areas of importance leads to lasting andpowerful changes. And I want to reiterate, at the risk of redundancy, the utmost importance of viewing these as guidelines to be adjusted for your biochemical individuality, your own unique blueprint. One man’s food is another man’s poison. Recognize that your mind can latch on to a theory that you have read about, while your body can be protesting. The mind insists and forces the body to rigidly follow the theory, though the body is clearly calling for a different approach. Don’t let this be you. The right dietary theory for you can taste great; leave you feeling satisfied, well fed, energized and full of vigor. The facts and figures of nutrition can seem overwhelming, but rest assured that you can figure it out. There are several dozen fundamental principles to discover about your unique needs, the basics of which are introduced in this short introduction. But you can also practice working with your intuition, which balances the immense intellectual framework that is built around nutrition. Consider conflicting theories and paradox good news, for they will expand the spectrum of options for you and contribute to your ability to discern what works for you, when it works for you and how it works for you.In wrapping up, let’s review the main principles together: • Eat the right type of food. Whole, real food. • Learn what works for you, there is no one right diet for everyone. • Grains are best whole. Soak, sprout and ferment for maximum nutrition.
  25. 25. • Get a sense of the glycemic load of foods. Reduce refined carbohydrates.• Welcome high quality fats and oils into your life!• Make your protein choice based on your unique needs and make sure that your animal foods are of the highest quality.• Avoid foods in a box or a can. (Processed, chemicalized, artificial foods)• Try green leafy vegetables!• Integrate changes in diet in slow and steady steps.• Have fun with all of this.
  26. 26. This PDF was brought to you by Seth Braun, a boardcertified health counselor and graduate of the Institutefor Integrative Nutrition. Braun teaches clinical andwhole food nutrition at the Mandala IntegrativeMedicine Clinic in Boulder Colorado. His expertise inenergy issues, fatigue, blood sugar and digestivedisorders and his passion for health, whole foods,superfoods and integral life practice allows him to assist
  27. 27. clients in making positive and lasting changes in theirhealth.Seth loves working for professional performers,entrepreneurs, executives and other high-energypeople that want to maximize their health potential. Hededicates a portion of his practice to serving peoplewith both type I and II diabetes.Seth is a certified coach and coach trainer and lovesto apply coaching technologies to support his clients’progress with health goals.If you find yourself hungry for more and would like tocontact Seth for a free 20 minute consultation or tobook an hour appointment to discuss deeper healthissues, please contact his office manager, Dayna, atthe Mandala Integrative Medicine Clinic, at 303 4442357 or schedule@highenergyhealthcounselor.com.

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