No one likes to make changes, especially when it comes to our diet.  But think about how you ended up where you are. Many health problems are directly related to diet. Don’t wait until you are sick and desperate to make dietary changes. Changing your diet may be one of the most important strategies to living a happy and healthy life.  At Natures Options, LLC we understand the Dietary changes that may be necessary to help you maximize your good health. We also understand that perfect dietary and lifestyle habits cannot be incorporated into anyone’s life overnight.  This may cause belly discomfort, as well as emotional distress.  Healthy eating is a lifelong endeavor.  Give your body and mind the time needed to adjust.  Tastes change, so don’t be surprised when you start craving some of your healthy foods.  Rotate the foods you eat.  This ensures getting a wider spectrum of nutrients.  Make lunch your big meal.  This will allow you to have a more restful night sleep.

Healthy portion guideline:

¼ of the plate should be meat or protein
¼ should be starches or carbohydrates
½ of the plate should be vegetables.
 
The body should be free at night to cleanse, not be digesting food.

  Healthy Eating Begins Here:

Buy fresh, whole foods and consume them as close to their natural state as possible.  For example: Eat whole grain breads instead of white bread, Eat an apple instead of apple pie, Eat a baked potato instead of potato chips, and eat raw fruits and vegetables in place of canned or a complete lack thereof.  Eat olive, canola, and flaxseed oil instead of Crisco, Lard, or any other saturated fat and whatever you eat, eat slowly and chew well
                                

Dairy and Eggs
If you are attempting to cleanse the body the only dairy to consume is plain yogurt for its friendly bacterial properties.  We do not recommend dairy if you have any of the following: gas, bloating, constipation, diarrhea, digestive disorders, heartburn, serious illness, or allergies.  If consuming, buy it raw, organic, and low fat.  Eggs can be eaten (2) two times/week.  Buy organic and “free-range” fed.
                                                                  
                                                                  
 Fruits and Vegetables
Buy organic. .  If you cannot find or afford organic, buy fresh, if fresh not available, buy frozen.  Wash all fruits and vegetables thoroughly with water and a good vegetable brush (even melons).  Eat what’s in season.  Fruits should be consumed on an empty stomach and never be combined with any other type of food.  Eat fruits in the morning and vegetables in the afternoon.  Fruits cleanse the body while vegetables will rebuild.  Vegetables can be combined with any other foods except fruit and dairy.  One meal per day should be primarily salad. Eat 2-3 servings of fruit/day and 5-6 servings of vegetables.
       

Beverages:
Avoid caffeine and caffeine containing foods, hard liquor, and sodas (even “diet” sodas have phenylalanine in the form of Nutra-Sweet/Aspartame, and will affect blood sugar levels) and any beverage sweetened with high fructose corn syrup.  Enjoyunsweetened seltzers, decaffeinated iced tea (unsweetened of course), lemon water, skim milk, herbal teas, and fresh vegetable juices.  If drinking fruit juices choose cranberry, apple, tomato or grapefruit and dilute ½ and ½ with water or herbal teas.  

Eat organic foods if you can. Certain foods are laced with dangerous pesticides. Wash all fresh foods thoroughly especially melons, as there have been several cases of salmonella poisoning found from cutting into the melons before washing them. Grow your own if possible.

Eat more fiber to speed dangerous toxins through the intestinal tract and to bind and neutralize them before they can do any harm. Fiber should be part of every meal. It is found in whole grains, beans, legumes, vegetables, and fruits. Processed foods lack fiber, be sure and add fresh food to every meal. Fiber also cuts down on food reactions and blood sugar fluctuations, in addition to preventing constipation.

Reduce fat consumption since toxins are concentrated in the fat of an animal and saturated fats used in commercial cooking. These products are potentially dangerous toxins.

Avoid old nuts, grains and seeds that are not nitrogen sealed or kept under refrigeration. Aflatoxin, a mold that grows on these foods has been linked to cancer.

Refrigerate all fresh foods or cooked foods quickly so bacteria cannot form.

Avoid highly processed foods like ketchup, beef jerky, hot dogs and tomato based sauces, these have concentrated toxins.

Avoid burned foods because they contain carcinogens that are cancer-causing substances.

Do not consume liver. Toxins from the body of the animal are left in the tissues of the liver after it has cleaned them out of the blood supply. Avoid all organ meats.

Avoid foreign-made dinnerware, glassware, etc. It could contain leaded glasses and glazes that may leach into tour food. Also, avoid antique crystal dishes and other dinnerware made before the law was passed in the States against the use of lead in dinnerware.

No Plastic containers, etc. Use only glass for food storage. Plastic leaches petro chemicals into food. Microwave: use glass and paper towel, do not use plastic in the microwave

Pots and pans: use stainless steel, pyrex, or glass

Fat and spicy foods put stress on the gall bladder and the liver, resulting in heartburn and indigestion, so avoid fried food, gravies, and dairy products.

Overeating puts a lot of stress on the body, overloads the stomach, pressure forces acid back up into the esophagus, leading to heartburn, gas, bloating, toxin build up, and obesity

Healthy cooking: Steamed, baked, grilled, or broiled

Fresh fruit and vegetable juices are the most nutrient-rich health enhancing food available.  They contain a broad array of vitamins, minerals, enzymes, proteins, carbohydrates, chlorophyll, and various co-factors that both enhance and complement individual nutrients, so your body gets the most good from them.  Because juices are assimilated with very little effort on the part of the digestive system, their nutrients have a health-building impact at a relatively low cost in energy, and because of their nutritional excellence, juices may prevent diet-related illnesses. Fruit juices are cleansers and vegetable juices are restorative.  They are best one-half hour before meals, one-half hour after meals, or between meals.

Eating Late At Night The body uses sleep to repair, rebuild, and restore itself.  When a person goes to sleep with a full stomach the body is not at rest.  It is busy digesting and processing a large amount of food.  This inhibits the vital cleansing, building, and restorative processes that normally occur while one is asleep

Exercise
Exercise can be very beneficial but must be started with caution.  Start exercising (i.e. go for a walk) after a light meal while the blood sugar level is still rising.  A poorly controlled diabetic should use caution doing strenuous exercises as it can cause a rapid release of glucose into the bloodstream and a secondary insulin reaction.  This can produce symptoms such as confusion, excess sweating and thirst.  Consult your physician before starting any new exercise program.  Be safe and take along a snack.  Exercise helps the body use up excess blood sugar.  Thirty to sixty minutes of aerobic exercise a day benefits the body up to twelve hours later.      

Possible Contributing Factors to Behavioral Changes:

High sugar diet, heavy metal toxicity, adverse drug reactions, bowel toxicity, low micronutrient diet, constipation, Candida Albicans, food additives such as red dye, yellow dye, blue dye, coloring agents, preservatives, sugar, wintergreen flavoring, and food sensitivities- Cow’s milk, peanuts, tomatoes, Soya, wheat, chocolate, and oranges must be explored.  Exposure to television, video games, electronic devices and loud music for greater than ½ per day can cause changes in anyone’s behavior. 

Don’t Forget to Enjoy Life!!!

Deciding to eat healthier does not mean declining dinner at a friend’s house or never going to a party and enjoying whatever is served.  Commit ahead of time, however, to follow the party with two days of soups, water and green salads, allowing your body to digest and eliminate any toxins and avoid putting on unnecessary pounds.

Give us a call at 215.481.0321 or email us at Mario@naturesoptionsllc.com to setup an appointment or request additional information.  We are here to help.  Your good health is our only concern.

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