Heal Through Nutrition
Your diet is the only source of nutrients for your body to use to function properly and be strong. So as the saying goes...You Are What You Eat! ... is so true. You are only as strong as the food you put in your mouth.
You are only as healthy as the food you put in your mouth. Its the only source of all your nutrients to make your body strong!
And Its Simple!
Lets Break It Down
Single Ingredient Whole Foods
Jump In or Wade In
Best, Better, Ok, Never Ok
Great Rules to Live By
Why Is Organic Best?
Cleanses
Dietary Lifestyle : Responsibility & Living Life
Single Ingredient Whole Foods
What are Single Ingredient Whole Foods?
Single Ingredient Whole Foods are foods that don't have an ingredient label. They are foods you would find in nature just as Gods created them.
A banana is a banana. A watermelon is a watermelon. Kale is kale. Celery is Celery. Eggs are eggs. Just as you would find it in nature.
Ask yourself just 1 Question!
Did God create this food or did man/factory touch it or alter it?
(This question directly correlates with the answers.)
God’s food = brings life, health, and healing
Man/Factory imitation food = causes inflammation and disease
Because you don't walk outside in nature and pick your food straight from the land, you have to think about who is growing your food and how they are growing it. Organic is always best! Organic means that it was not grown with harsh chemicals such as pesticides and herbicides. But more on that later. Just switching to a single ingredient whole food lifestyle will make a huge difference in your health.
Vegetables
Asparagus , Bamboo Shoots, Bean Sprouts, Beet Greens, Bok Choy Greens, Broccoli, Cabbages, Cauliflower, Celery, Chard, Chicory, Collard Greens, Cucumber, Endive, Escarole, Kale, Kohlrabi, Lettuces, Mustard Greens, Parsley, Radishes, Raw Organic Cob Corn, Salad Greens, Sauerkraut, Spinach, String Beans, Summer Squash, Turnip Greens, Watercress, Yellow Squash, Zucchini Squash, Mushrooms, Bok Choy Stems, Chives, Green Beans, Green Onion, Okra, Pimento, Rhubarb, Water Chestnuts, Acorn Squash, Artichokes, Avocado, Brussels Sprouts, Jicama, Leeks, Turnips, Olives, Pickles, Sweet Potatoes, Yams, Beets, Butternut Squash, Carrots, Pumpkin, Rutabagas, Winter Squashes, Celeriac, Chickpeas, Cooked Organic Corn, Horseradish, Jerusalem Artichoke, Kidney Beans, Lima Beans, Lentils, Parsnips, Peas, Seeds, sprouted,Onion, Garlic, Nightshades: Eggplant, Tomatoes, Bell Pepper, Potatoes, Peppers
Wow the possibilities are endless! I bet their are vegetables you have never even tasted before.
Fruit
Apples, pears, oranges, pineapple, watermelon, kiwi, grapes, blueberries, raspberries, blackberries, cherries, lemon, lime, grapefruit, papaya, peaches, plums, cantaloupe, honeydew melon, strawberries, bananas, mango, apricot, dates, coconut, nectarine, tamarind, kumquat, tangerine, elderberry, currant, and the list goes on!
Healthy Fats
HEALTHY FATS:
Butter, raw
Animal Fat from organic animals
Avocado Oil
Coconut Oil
Grapeseed Oil
Sesame Seed Oil
Flaxseed Oil
Olive Oil
Dressing - 2:1 Oil to Acid (Vinegar/Citrus) + Salt & Seasonings
Animal Protein
Healthy Animal Protein:
Pasture Raised Poultry – Chicken, Turkey, Quail
Grass-fed Cow, Bison, Deer, Lamb, Rabbit
Pasture Raised Eggs
Very Cleanly Sourced Natural Pork
Caviar
Fish (Wild Caught Never Farm Raised)
Natural Can Tuna/Salmon/Sardines
All Natural Organic Jerky
HOW MUCH PROTEIN SHOULD YOU EAT? – divide your ideal body weight (IBW) by 15 to get the number of ounces of protein to be consumed per day
Herbs & Spices
Seasonings:
Celtic/Himalayan sea salt
Organic Herbs
BEVERAGES
Homemade Broth
Herbal Organic Teas
Reverse-osmosis, filtered or spring Water
Smoothies using whole foods
Beverages
Dive In or Wade In
Everyone is different. Everyone has different personalities, lifestyles, responsibilities. You can dive in all at once or choose to make small choices that inch you in the right direction. Either way health is a journey. The most important thing is "That when you know better; You do better". Some people either have a Type A personality or their health is at such a low point they have no choice but to dive straight in. However I have seen wonderful results with patients making small changes one at a time. As you run out of one product or food, next grocery visit upgrade to a better option. Its just that easy. If you are a patient of Olena we will help guide you and let you know what we feel like is the most important changes necessary for maximum improvement. Besides dietary changes here are a few other areas of life you can upgrade for health benefits.
Personal Care Products
Water Quality & Amount
Laundry Care Products (often most needed)
Candles, Perfumes, Air Fresheners
Household Cleaners
Pest Control and House Maintenance Products
Air Quality
Exercise: Movement & Stretching
Click here for more on a Chemical Free Healthified Life.
Best
Better
Ok
Never OK
Degrees of Healthy Eating
Meat, Veggies, Healthy Fat, & Limited Fruit is BEST & Optimal.
The following subcategories listed below should be limited unless you know you can tolerate the BEST versions of these categories.
BEST: For Optimal Heath
Better: For an Occasional Treat
OK: For Ease of Life & Travel
NOT OK: Should Never Be Eaten
Grains
Best:
½ cup of soaked and cooked quinoa or organic rice per day
Better:
Soaked Organic grains (oats, wheat, spelt, corn, etc)
Homemade breads, muffins, grits, oatmeal, etc made with organic grains
Ezekiel Bread
OK:
Organic Bread (Dave’s Killer Bread) or other organic breads with healthy fat and not containing folic acid
NOT OK:
Commercial enriched wheat (muffins, cakes, cookies, bread)
Gluten Free
Best:
Avoid all grains if possible.
Better:
Gluten Free items with a very small whole food ingredient list.
Bread : Homemade – see website (best) Canyon House or Sami’s Bakery (better)
Noodles : Zucchini noodles (best), Mung Bean/Thread noodles, or Tinkyada Brown Rice Noodles (better)
NOT OK:
Gluten free processed bars and products with a long list of ingredients and additives.
Gluten Free labeled items can be just mere allergen free junk food.
Dairy
Best:
Kefir, raw organic (liquid yogurt)
Milk, raw organic
Cheese, raw organic
Raw Organic Full Fat Dairy Products (plain yogurt, sour cream, cottage cheese, etc.)
Better:
Organic Whole Milk, Cheese
Organic Whole Milk Plain Yogurt (Stoneyfield or Organic Valley) *You can add honey & vanilla
Organic Whole Milk/Full Fat Dairy Products (sour cream, cottage cheese, etc.)
Organic Full Fat Cheese
OK:
Full fat cheeses from better companies like Cabot or artisian cheeses
NOT OK:
Commercial Dairy of any form
LOW FAT Dairy
Pre-shredded cheese
NUTS
Best:
Soaked & Dehydrated Organic Raw Nuts
Better:
Organic Raw Nuts, Organic Nut Butters
OK/Compromise:
Nuts and Nut Butters
(make sure nut butters contain palm oil-that is ok- but make sure it doesn't contain other unhealthy fats and also doesn't contain high fructose corn syrup)
Peanuts really should be organic.
Why
Is Organic
Best?
Eliminates chemical exposures:
Have you ever heard of crop desiccation. Pre-harvest crop desiccation is the application of a chemical
to a crop prior to harvest to kill the plant so the crop dries more quickly and evenly. This process is used on grain crops such as wheat, corn, rice, barley and oats. This is one of the reasons why it is crucial to eat only organic grains.
Common chemicals used on commercial crops:
Herbicides (to kill weeds)
Insecticides (to kill bugs)
Fungicides (for disease)
Soil fumigants, desiccants, harvest aids and plant growth regulators
Better For The Environment:
Reduces pollution
Reduces soil erosion
Increases soil fertility
Reduces chemical exposure to wildlife (birds, bees, and animals)
Eliminates GMOs (crops engineered to be able withstand harmful chemicals such as Roundup
Organic foods contain more nutrients - vitamins, minerals, enzymes, and micro-nutrients than commercially grown foods because the soil is managed and nourished with sustainable practices
Organic food tastes better.
Eliminates other exposures
Eat organic to avoid hormones, antibiotics and drugs in animal products such as animal meat and dairy.