#3 foundation for health food guide
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Foundation For Health
A Food Guide based on The Word of Wisdom
(The Mormon Code of Health)
Hyrum Smith
“The Lord has told us what is good for us to eat, and to drink, and what is pernicious, but some of our wise philosophers, and some of our elders too, pay no regard to it; they think it too little, too foolish, for wise men to regard—fools! Where is their wisdom, philosophy, and intelligence? From whence did they obtain their superior light? . . .
Hyrum Smith “They think it too small for him to
condescend to tell men what will be nutritious or what will be unhealthy. Who made the corn, the wheat, the rye, and all vegetable substances? And who was it that organized man, and constituted him as he is found? Who made his stomach, and his digestive organs, and prepared proper nutriment for his system, that the juices of his body might be supplied;
Hyrum Smith
“and his form be invigorated by that kind of food which the laws of nature, and the laws of God has said would be good for man? . . . “
Times and Seasons 3: 799-801
1842
Basic Food Groups
Wholesome herbs:
Fruits “in the season thereof”
Animal Products – use sparingly (<10%)
Grains – “Wheat for Man” (esp. Spelt)
Plant Proteins
Vegetables
Essential Fatty Acids
Herbs/Spices
Guidelines for Food Selection The absolute best
foods come from the creations of God
Rule of thumb: Select foods that are as close as possible to the state they were in when God created them
Food processing and alterations that are man-made destroy the life-giving properties of food
8 “Positives” in the Word of Wisdom All wholesome herbs
– for constitution, nature and use of man
Herbs and fruits in the season thereof
Use with prudence and thanksgiving
Animal products used sparingly
Grain is ordained as the staff of life
Eat during famine or excess of hunger
Wheat for Man Barley for mild
beverages
Wholesome Herbs
Wholesome Herb: Vegetables and plants that are nourishing and healthful for man.
Ordained for the constitution, nature and use of man
Constitution: somebody’s general condition of health, especially the body’s ability to remain healthy and withstand disease or hardship
Wholesome herbs
Nutritional Components of Wholesome herbs Protein: comes from
the Greek language meaning “of primary importance”. Provides the basis for life itself and is required by every cell.
Enzymes and hormones are proteins
Regulate water balance and help maintain proper internal pH
Next to water, it makes up the greatest portion of body weight
Protein substances make up the muscles, ligaments, tendons, organs, glands, nails, hair, many vital body fluids, essential for bone growth
Nutritional Components of Wholesome herbs Fats/Oils: Oil refers
to the wholesome, fatty acid complexes found in vegetables in their natural, unprocessed, unheated state.
Used for energy metabolism, glandular integrity, skin, heart function and the immune system.
Necessary for protein to be used by the body – humanizes the protein
Sun’s energy stored in vegetable seed oils
Provide essential fatty acids – including Omega 3 (flax seed, olive oil, canola oil) and Omega 6 (raw nuts, seeds and legumes)
Every organ of the body needs fatty acids
Nutritional Components of Wholesome herbs Vitamins: Vitamins
are catalysts for specific chemical reactions in the body. The best source is fresh raw fruits and vegetables
Minerals: Critical for all the electrical processes and enzyme functions of the body. The best source is fruits, vegetables and sea vegetables
Fiber: Essential for good health, optimizes digestion and elimination, especially beneficial to colon health
Nutritional Components of Wholesome herbs Enzymes: Only raw
vegetables and fresh fruits contain living enzymes. They are critically important. Enzymes are not nutrients, but essential for our bodies to obtain nutrients from foods.
“Enzymes are found in all living cells, including raw foods, or those cooked at a temperature lower than 116F. Food enzymes can replenish the enzyme banks in the body as well as conserve existing enzymes, thus prolonging life and protecting health.” (C.D. Edward Howell, Enzyme Nutrition)
4 Cornerstones for a Strong Foundation
Wholesome Herbs
Plant Proteins
(Legumes, seeds and nuts)
Vegetables
(Pot Herbs and Sprouts)
Essential Fatty AcidsOmega 3Omega 6
Herbs
(for seasonings and therapies)
Fruit To be used “in the
season thereof” works with the natural, seasonal cycle of nutrition
Fruit generally appears in the carbohydrate family, but is actually in a class by itself
Eat fruits alone or as a meal
Fresh fruit meals are great for supper, especially in the summer, during it’s natural season
Fruit has an alkalizing effect on the body. Afternoons and evening are the best time of day to eat a fruit snack or a light supper of fruit.
Fruit: “in the season thereof”
Flesh of beasts and fowls To be used sparingly
Especially in winter, cold or famine
90% of the diet should come from plant sources (vegetables, sea vegetables, grains, seeds, nuts, sprouts, legumes, fruit)
Only 10% of diet should come from dairy and meat products
Guidelines for meat consumption:
Buy only organically raised meat
Keep red meat consumption to a minimum (once a week, preferably less)
Use organic chicken, game meat or turkey
Rely on fresh ocean fish Eating more than one
small portion of meat per day is excessive high-stress protein intake
Animal Products <10%
“All grain is ordained for the use of man” “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.
When used appropriately, grains provide essential nutrients and energy to the body
The right amount of good quality complex carbohydrates maintains the body’s energy requirements without excess stress and is fundamental to good health
Today’s Concerns with Grains Most grain products such as rice, bread,
pasta, chips have been processed and cooked at the expense of their valuable enzymes and beneficial fiber
Excessive carbohydrates can cause a sludge in the blood, forming a breeding ground for bacteria.
“Too little is a problem. Too much is a problem. Poor quality is a problem.”
Dr. Jack Tips
Nutritional Components of Grains Carbohydrates:
Major role in the body for proper energy metabolism.
Carbohydrates do not build healthy tissues, or the immune system or antibodies. Do not build enzyme systems, nor do they make hormones
Minerals, Fiber, B vitamins: Provides a controllable supply of energy. Complex CHO provides fuel at the proper rate for human metabolism.
“Refined CHO is like putting jet fuel into a diesel engine, the cellular fires will burn too hot. The body will be stressed, resulting in hypoglycemic distress”
Dr. Jack Tips
“Wheat for Man” Whole grain wheat supplies high quality
nutrients to the body. Today’s wheat has been genetically modified
and is more allergenic than the original wheat grain.
Spelt, the original wheat grain, is the most superior grain food available today
Spelt is an ancient grain, unaltered by civilization, it has not been degenerated by hybridization or exposure to generations of use of pesticides and chemical fertilizers.
Spelt (The original wheat) Benefits of Spelt:
High-quality, bio-available nutrients. Provides more vitamins, minerals, fatty acids and amino acids than other grains. High in protein
Specific nutrients for the immune system. Contains mucopolysaccharides which help with proper blood clotting and stimulates immune response
Excellent fiber to buffer and remove toxins from the body and alleviate constipation
Nutrients for brain chemistry to help prevent depression and promote emotional stability
“Barley for mild drinks” Barley Drink: Warm
beverage used during times of illness. It is soothing and helps promote natural body processes.
Toasted barley crystals steeped in a percolator for 10-20 minutes, flavor with peppermint oil and stevia
Barley Broth: For gas, bloating, heartburn
5 parts water/1 part barley, boil uncovered for 10 minutes, cover and simmer for 55 minutes more. Strain, cool the liquid and sip throughout day
“Barley for Mild Drinks” Green Drinks made from barley grass are
good detoxifiers and blood cleansers. High in calcium, iron, all essential amino acids, chlorophyll, flavonoids, vitamin B12, vitamin C and many minerals, plus enzymes. It promotes healing of stomach, duodenal, and colon disorders as well as pancreatitis, and is an effective anti-inflammatory
3 Healthy Attitudes Regarding Food
1 Use with “prudence”. Prudence means careful management of resources
2 Use with “Thanksgiving” Feelings
of gratitude strengthen the GI tract, esp. the small intestine
3 Use in times of “famine or hunger” What needs are being met by eating?
Putting it all together: The Foundation for Health Food Plan
Wholesome herbs:
Fruits “in the season thereof”
Animal Products – use sparingly (<10%)
Grains – “Wheat for Man” (esp. Spelt)
Plant Proteins
Vegetables
Essential Fatty Acids
Herbs/Spices
Meal Planning for Optimal Digestion
You are what you eat
Meal Planning for Optimal Digestion
You are what you eatYou are what you absorb and
assimilate
Meal Planning for Optimal Digestion
You are what you eatYou are what you absorb and
assimilateYou are what you don’t excrete
Meal Planning for Optimal Digestion
Meal Planning Objective: Optimize digestion and absorption of
nutrients Provide meals that energize without
creating symptoms Promote excretion of waste products Eliminate undigested protein and
carbohydrate that ferment in the gut
Respect for Natural Body Cycles
“Retire to thy bed early, that ye may not be weary; arise early, that your
bodies and your minds may be invigorated.”
D&C 88: 124
Natural Cycles
Yearly Cycles - Four seasons every year
Weekly Cycles - Seven days in a week
Daily cycles - 24 hours Circadian Rhythm – 24 hour cycle
within the body
Yearly Cycles
Eat wholesome herbs and fruit “in the season thereof”
Enjoy the fresh fruits and vegetables of the season in abundance
Nutrients provided are specific to the body’s need during that time of year
Weekly cycle God created the earth in 6 days and
rested on the 7th
Our bodies also follow a 7 day cycle Woman’s menstrual flow is a
combination of four 7 day cycles Fasting one day a week allows the
digestive system to rest (52 days of fasting in one year). Eliminates the need for prolonged therapeutic fast
A Note on Fasting and Headaches
Headaches indicate the body is struggling with blood sugar balance or toxic overload
Switch to a fresh fruit juice fast or fresh fruit throughout the day
The body will adjust over time as fasting becomes more routine
Daily Cycle – 24 Hours The Meridian
Clock:
Shows which Meridian is activated and dominate at a specific time
Daily Cycle – 24 Hours During a 24-hour
cycle the pH will cycle within the proper range (5.8 – 6.8)
pH more acidic between 8-10 am (creates energy for the day)
pH more alkaline between 2-5 pm
Fruit for breakfast: pushes the body to a more alkaline state
This contributes to afternoon drowsiness and hypoglycemia
A breakfast of protein and vegetables will prevent a “too alkaline” swing in the afternoon
Natural Cycles and Meal Planning
Meridian Clock Avoid late
night eating Most
important meal for breakfast
ph Cycles Avoid fruit for
breakfast to keep pH slightly acidic
Fruit and grains in the evening have an alkalizing, sedating effect on the body
Protein and Vegetables for Breakfast work with the natural cycles of the body
Protein and Vegetables for Breakfast? Protein digestion
requires hydrochloric acid and the enzyme protease
HCL highest production in the morning
Protease works better in an acidic environment
Amylase works better in a more alkaline environment
Theory: pancreas produces the easier enzyme, amylase, to the exclusion of protease and lipase when the signal shows a lot of CHO in the diet
Therefore: Breakfast should contain high levels of protein and vegetables with little CHO and fruit.
Can I ever have fruit for breakfast?
Exception, not the rule Beneficial when a large, heavy
supper is eaten the night before The fruit gives an overstressed
digestive system a rest The fruit helps move more of the
poorly digested food out of the system
When do I eat Grains and Fruit? Fruits, vegetables and grains are
wonderful snacks Protein is not a good snack (requires
hard digestive labor) it should be considered part of a meal
Complex CHO/ Fruit have an alkalizing, sedating effect. Eat during the meal preceding sleep for better rest and better night cleansing
Meal Planning Wholesome herbs
created for the constitution of man should be the main portion of the beginning and middle meals of the day. Vegetables should be included in every meal
Protein is essential in the morning with all the vitamins, minerals and enzymes for proper utilization
Fruits make a wonderful meal or snack all by themselves
Grains can be used in small amounts during breakfast and lunch, then larger amounts at dinner.
Fats/oils are essential part of good nutrition and should be included in every meal
Protein Meals or CHO meals Protein early in the
day when protein digestive enzymes are strongest. (Before 11:00 am, not after 2-3:00 pm)
Eat with vegetables, without CHO, without liquids, and do not snack on protein
CHO and alkaline foods are best eaten in the meal preceding sleep because they are more sedative
Starch content of vegetables
Non-starchy vegetables, good to combine with protein
Asparagus Bell peppers Broccoli and all the
cabbage family Celery, Cucumber Garlic Green beans
Kale Chard Spinach and
all greens Lettuce (not
iceberg) Onion Parsley Cilantro Fresh herbs Watercress Sprouts tomatoes
Artichoke
Beets
Carrots
Corn
Eggplant
Jicama
Parsnips
Peapods
Radishes
Squash (not pumpkin)
turnips
Starch content of vegetables Starchy Vegetables, Do
not combine with proteins:
Beans, boiled Cereals Grains Pumpkin Root vegetables
including Jerusalem artichoke, potatoes, rutabaga
Sweet potatoes, yams Rice, split peas
Incorporating a small amount of carbohydrate in a protein meal is allowable if less than 18% by volume:
For example: one pita bread, a tortilla, handful of croutons, or small portion of starchy vegetable
Breakfast (No CHO) Protein Meal 5 + 5
4 raw protein and 1 cooked
4 raw vegetables and 1 cooked
Wholesome herbs
Protein: Soaked nuts, seeds, legumes
Non starchy Vegetables with oil
Protein: Meat or dairy products
Lunch: Protein or *CC Meal *Complex Carbohydrate
Protein: Meat or dairy product
Wholesome Herbs
Proteins: Pro-vita beans, nuts, seeds
Lo-starch Vegetables with oil
Protein: Meat or Dairy products
OR:
Wholesome herbs
Low or high starch Vegetables with oil, boiled beans
Grains: Pastas, rice, whole grain dishes
Supper (no protein)
*CC Meal
Wholesome Herbs
Low or High Starch Vegetables, boiled beans
Grains: Pasta, rice, whole grain breads
Light Foods (foods from one or all 3 categories)
Fruits/fruit salad
Green Salad
Grains: Whole grains
Snacks
Fruits are best used for snacks, supper and evening enjoyment
Avoid protein snacks such as nuts, cheese, meats. These are better eaten as part of a complete meal
Raw vegetable juice makes a great snack at mid-morning or mid-afternoon
Additional Notes on Protein
Avoid High Stress proteins (proteins that place high stress on the body to process)
Brewer’s yeast Cow’s milk Peanuts and raw nuts Sardines Non-fermented soy
products Red meats
Include Low and medium Stress proteins
Beans, sprouted and cooked without boiling
Beet leaf Fresh yard eggs Sprouts (esp. sunflower) Fish (cod, sole, flounder,
grouper, halibut, haddock, mahi mahi, red snapper, orange roughie, salmon)
Fermented soy products Avocado Chicken Cottage cheese, feta cheese Turkey and game birds Soaked nuts
Preparing Low-stress proteins Soaked seeds – soak in
water or pineapple juice overnight. (sunflower, pumpkin, squash, sesame seeds)
Raw Red Potato Juice – Highest quality protein available. Scrub potatoes, remove sprouts and green areas, juice and drink immediately. Do not use Russets
Yard Eggs – cook between 180-200 F. Poached is best
Sprouted Cooked Beans: Soak beans for 24 hours, rinse, place in sprouting tray for 2-4 days, rinse often, cook without boiling
Food preparation – Get rid of Toxins Clorox Soak or Hydrogen
Peroxide Soak to rid foods of poisonous sprays, bacteria, fungus, heavy metals
Use 35% food grade hydrogen peroxide available at chemical supply houses
Should be used before any produce goes into your refrigerator
For fruits, vegetables, eggs and meats (ground meats are not suitable)
Use regular Clorox bleach, not the lemon scent or Clorox II
After opening bottle, transfer Clorox to glass bottle
1 tsp Clorox in ½ sinkful of cold water
Soak for 10-20 minutes. Then soak in plain water for 10 minutes
Rinse produce and spread it out on clean terry cloth towel to dry
Additional Notes on Fats/Oils Misused oils are the most potentially
dangerous food substance we eat If oils are rancid they become poisonous
to the body Heating oil causes oxidation. Rancidity
occurs when oils are oxidized. Rancidity causes “free radicals”
Proper use of Oils Stir fry at minimum
temperature – Set wok at 250 F
Take 100% vegetable source Vitamin E supplement if using heated oils
Make a balanced butter: 1 lb organic butter mixed with ½ cup flax seed oil
Never reuse a heated oil
NEVER eat fried foods
Store oils in fridge in dark colored bottles. Do not expose to heat or light
Wipe rim of bottle after each use
Oil Selection
Avoid:
Hydrogenated or partially hydrogenated oils
Partially hydrogenated coconut oil
Palm Oil
Lard
Oils or margarines that are solid at room temperature
Limit:
Safflower Oil
Sunflower oil
Corn oil
These can become rancid easily
Allowed:
Best: Organic flax seed oil Extra Virgin olive oil Grapeseed oil (cooking or cold)Also good oils if properly processed: AvocadoAlmondApricot kernelCanolaCoconutPeanut (cooking)Sesame
Buying Oils “Cold pressed”
meaningless term, marketing hoax
“Cold processed” more meaningful but still misleading
“Expeller pressed” consistent high quality
AVOID wheat germ oil, seed meals, dry lecithin, commercial wheat germ
These usually contain rancid oils
Blessings of the Word of Wisdom
Receive health in their navel and marrow to their bones
Find wisdom and great treasures of knowledge; even hidden treasures
Run and not be weary Walk and not faint Destroying angel shall pass by them
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