| A Healthy Diet |
A Healthy Diet
How do you improve your general health? With a Healthy Diet!
The following advice is general in nature and does not represent a specific protocol for any
particular type of cancer therapy. Specific advice regarding specific types of cancer can be found
in the Action Plans offered here at Natural Option Clinic. It is your job as the patient to adjust your
nutrition appropriately to improve your personal chances. So let’s start with the basics.
General Recommendations: (remember these are not specific to treat any disease, just to
improve your overall health in the face disease.)
A healthy diet does more than just satisfy the nutritional needs of your body. Good memory,
pleasant thoughts, and your ability to cope with stressful or emotional situations are all affected
by the foods you eat or the foods that are absent from your diet.
Most of us do not even think about the fundamental nutritional components found in the food we
consume every day. We eat out of habit. We eat to occupy time and to socialize with friends and
loved one. We eat to keep from thinking about our concerns.
That method of eating without a plan is what got you to the place you are today.
The only way you are going to improve is to change, TODAY.
So how do you go about changing your diet?
The basic principles of a healthy diet are:
1. Eat a variety of foods, vegetables, beans, fruits, and low fat organic meat or protein.
2. Use unrefined foods, whole foods, fresh and unprocessed.
3. Avoid chemicals, preservatives, fake/synthetic sugars, food dyes and additives in your food.
4. Eat foods low in sugar, fats, and salt and HIGH in complex carbohydrates, protein, and
fiber.
5. Avoid drugs and stimulants, such as alcohol, caffeine, and tobacco.
Please note that different diseases may require modification of those principles.
WHY VARIETY?
Each type of food is rich in some nutrients but poor in others, so eating a wide variety of foods
assures a diet adequate in nutrients. Foods are your best source of vitamins, minerals, nutrients,
and enzymes. While is acceptable to take supplements to assist your body, whole food is the
best and least toxic method of getting basic nutrition.
If you're used to having exactly the same foods each morning for breakfast and a limited selection
of foods every day for lunch and dinner, you may want to consider some exchanges or additions.
ABOUT REFINING…
A healthy diet is rich in natural and unprocessed foods. Including foods in as close to the natural
state as possible, this helps you to avoid the loss of nutrients that occurs with refining, storage,
and overcooking. During processing, foods lose trace minerals and vitamins, which are needed for
metabolism by the body. These depleted foods can bring about food cravings, especially for more
sweets and junk foods. The loss of essential nutrients have been implicated as a cause of a
variety of disease processes present in modern civilization such as obesity, diabetes, heart
disease, arthritis, and others.
Chronic disease states rise out of chronic nutritional depletion. The body generally attempts to fix
itself, a process known as homeostasis. This self correcting mechanism requires nutrients in
specific and correct ratios.
Chemicals and artificial additives commonly found in prepackaged foods have been repeatedly
shown to cause a variety of health problems. Sulfites, for example, are added to beer and wines
and many times sprayed over salad bars to maintain freshness. Headaches and asthma attacks
are two of the complaints that can be brought on by sulfites. Red and yellow colorings, added to
foods, have been associated with hyperactivity and attention deficit disorders in kids, as well as
skin rashes in both children and adults.
The list is almost endless. A good rule to remember is: READ LABELS and look for the claim of NO
ARTIFICIAL INGREDIENTS OR PRESERVATIVES.
ABOUT SUGAR…
Most Americans consume enormous amounts of sugar on a daily basis. Do you?
Candies, pastries, ice creams, and sodas tend to be loaded with it. Unfortunately, the initial quick
gratification of eating candy and having a "sugar rush," can give way to a drop in your body's
energy level, to mood swings, and further sugar cravings.
Sugar acts similarly to a drug and is often addictive. You can replace the simple sugars and empty
calories found in candies with the natural complex sugars and omega-3 oils found fruits and nuts.
ABOUT FATS…
Much has been said about fats. Only 20 percent of our total calories need to be from fat. Most of
us consume double or triple that amount.
Do you know where your dietary fat comes from?
It is important to avoid, as much as possible, saturated fats that come mainly from animal
products. A good way to get beneficial non-saturated fats into your diet is by using cold-pressed
vegetable oils as a base for salad dressings. Use any oil that starts with "S" such as safflower,
sesame, sunflower, or soy. Cold pressed olive oil, flax seed oil or evening primrose oil are
acceptable as well.
Try to avoid overheating oils. High heat changes their chemical structures and forms certain toxic
chemicals. Olive oil is probably the best one to cook with.
In general, avoid fried foods; they are not well tolerated by the body.
REGARDING SALT…
Salt, in moderation, is generally safe to use. Learn to use different spices in cooking to flavor your
foods, and depend less on salt.
ABOUT PROTEIN…
The amounts of protein needed by our bodies in grams is 1/2 our weight in pounds. So, a person
weighing 140 pounds needs to eat 70 grams of protein daily. The need is higher during childhood
and pregnancy. Some examples are:
• An 8-ounce sirloin steak contains 35 grams of protein
• 1/2 of a chicken breast … 30 grams
• 8 ounces of cod contains … 40 grams
• 1/2 cup of almonds … 20 grams
Although red meats have a higher percentage of protein than vegetables, also consider the fact
that they contain more fats.
Fish, on the other hand, is low in saturated fat and high in protein.
CONCERNING COMPLEX CARBOHYDRATES…
Complex carbohydrates are an excellent form of nourishment. They are found in whole grains such
as brown rice, rye, millet, whole oats, and whole wheat. These take a longer time to digest and
be released in the body than simple sugars.
Although table sugar is considered a carbohydrate, it is absorbed too quickly into the body and
does not supply a sustained source of energy. We refer to this as a simple sugar or an “empty”
calorie because it has no long term benefit to the body. Complex carbohydrates do have benefit
to the body and they generally also contain traces of vitamins, enzymes and minerals.
ABOUT FIBER…
Fiber is, perhaps, the most important addition to a healthy diet. A diet rich in fruits, vegetables,
whole grains, and legumes (all which contain fiber) can help protect against a wide variety of
diseases such as irritable bowel syndrome, ulcerative colitis, obesity, and diabetes, to name a few.
Because of its strong benefit upon most disease processes we advise people to increase their
daily dietary fiber. Please review the article on Modified Citrus Pectin, a dietary fiber.
AND FINALLY ABOUT CAFFEINE, TOBACCO, AND ALCOHOL…
Overuse of caffeine drinks has been linked to a wide variety of health problems. Similarly, alcohol
and tobacco are obvious health hazards.
Many of us are truly addicted to coffee. So is there a coffee that is better to drink? Not really.
The lowest acid coffee appears to be Kona coffee from Hawaii, do if you have to drink coffee that
would be the least offensive.
Green tea and white tea, which still contain some caffeine, have antioxidants and other properties
which make them preferable to coffee.
Tobacco should be eliminated from your life. Do not smoke or spend time with people who are
smoking. Side chain smoking is still not healthy for anyone.
IN SUMMARY…
Obviously, there is nothing complicated about a good basic diet. The "musts" are fresh and
cooked vegetables, fresh and dried fruits, the proteins from dairy products, eggs, some meats,
fish, fowl, and whole grain breads and cereals. These are the "protective foods" in terms of
nutrition. For those of us who live sedentary lives (and that includes most of us), the energy
foods, such as starches, sugars, and fats, should be eaten in extreme moderation.
A good step is to first determine the quality of your diet by keeping a diet diary for a week.
Writing down the foods that you consume will give you an accurate account of your diet. After you
have recorded this for a week, you can compare your eating habits with the ideas for a healthy
diet given in this program.
Common Sense and a Healthy Attitude are of utmost importance in making any change in your
diet. Eat a nourishing diet, but don't adhere to such rigid principles that food and nutrition become
a preoccupation or cause for fear. A piece of white bread on occasion will probably not hurt you as
much as worrying about what might happen to you if you eat it.
Know that the food you eat will be good for you and will make you healthy.
How do you improve your general health? With a Healthy Diet!
The following advice is general in nature and does not represent a specific protocol for any
particular type of cancer therapy. Specific advice regarding specific types of cancer can be found
in the Action Plans offered here at Natural Option Clinic. It is your job as the patient to adjust your
nutrition appropriately to improve your personal chances. So let’s start with the basics.
General Recommendations: (remember these are not specific to treat any disease, just to
improve your overall health in the face disease.)
A healthy diet does more than just satisfy the nutritional needs of your body. Good memory,
pleasant thoughts, and your ability to cope with stressful or emotional situations are all affected
by the foods you eat or the foods that are absent from your diet.
Most of us do not even think about the fundamental nutritional components found in the food we
consume every day. We eat out of habit. We eat to occupy time and to socialize with friends and
loved one. We eat to keep from thinking about our concerns.
That method of eating without a plan is what got you to the place you are today.
The only way you are going to improve is to change, TODAY.
So how do you go about changing your diet?
The basic principles of a healthy diet are:
1. Eat a variety of foods, vegetables, beans, fruits, and low fat organic meat or protein.
2. Use unrefined foods, whole foods, fresh and unprocessed.
3. Avoid chemicals, preservatives, fake/synthetic sugars, food dyes and additives in your food.
4. Eat foods low in sugar, fats, and salt and HIGH in complex carbohydrates, protein, and
fiber.
5. Avoid drugs and stimulants, such as alcohol, caffeine, and tobacco.
Please note that different diseases may require modification of those principles.
WHY VARIETY?
Each type of food is rich in some nutrients but poor in others, so eating a wide variety of foods
assures a diet adequate in nutrients. Foods are your best source of vitamins, minerals, nutrients,
and enzymes. While is acceptable to take supplements to assist your body, whole food is the
best and least toxic method of getting basic nutrition.
If you're used to having exactly the same foods each morning for breakfast and a limited selection
of foods every day for lunch and dinner, you may want to consider some exchanges or additions.
ABOUT REFINING…
A healthy diet is rich in natural and unprocessed foods. Including foods in as close to the natural
state as possible, this helps you to avoid the loss of nutrients that occurs with refining, storage,
and overcooking. During processing, foods lose trace minerals and vitamins, which are needed for
metabolism by the body. These depleted foods can bring about food cravings, especially for more
sweets and junk foods. The loss of essential nutrients have been implicated as a cause of a
variety of disease processes present in modern civilization such as obesity, diabetes, heart
disease, arthritis, and others.
Chronic disease states rise out of chronic nutritional depletion. The body generally attempts to fix
itself, a process known as homeostasis. This self correcting mechanism requires nutrients in
specific and correct ratios.
Chemicals and artificial additives commonly found in prepackaged foods have been repeatedly
shown to cause a variety of health problems. Sulfites, for example, are added to beer and wines
and many times sprayed over salad bars to maintain freshness. Headaches and asthma attacks
are two of the complaints that can be brought on by sulfites. Red and yellow colorings, added to
foods, have been associated with hyperactivity and attention deficit disorders in kids, as well as
skin rashes in both children and adults.
The list is almost endless. A good rule to remember is: READ LABELS and look for the claim of NO
ARTIFICIAL INGREDIENTS OR PRESERVATIVES.
ABOUT SUGAR…
Most Americans consume enormous amounts of sugar on a daily basis. Do you?
Candies, pastries, ice creams, and sodas tend to be loaded with it. Unfortunately, the initial quick
gratification of eating candy and having a "sugar rush," can give way to a drop in your body's
energy level, to mood swings, and further sugar cravings.
Sugar acts similarly to a drug and is often addictive. You can replace the simple sugars and empty
calories found in candies with the natural complex sugars and omega-3 oils found fruits and nuts.
ABOUT FATS…
Much has been said about fats. Only 20 percent of our total calories need to be from fat. Most of
us consume double or triple that amount.
Do you know where your dietary fat comes from?
It is important to avoid, as much as possible, saturated fats that come mainly from animal
products. A good way to get beneficial non-saturated fats into your diet is by using cold-pressed
vegetable oils as a base for salad dressings. Use any oil that starts with "S" such as safflower,
sesame, sunflower, or soy. Cold pressed olive oil, flax seed oil or evening primrose oil are
acceptable as well.
Try to avoid overheating oils. High heat changes their chemical structures and forms certain toxic
chemicals. Olive oil is probably the best one to cook with.
In general, avoid fried foods; they are not well tolerated by the body.
REGARDING SALT…
Salt, in moderation, is generally safe to use. Learn to use different spices in cooking to flavor your
foods, and depend less on salt.
ABOUT PROTEIN…
The amounts of protein needed by our bodies in grams is 1/2 our weight in pounds. So, a person
weighing 140 pounds needs to eat 70 grams of protein daily. The need is higher during childhood
and pregnancy. Some examples are:
• An 8-ounce sirloin steak contains 35 grams of protein
• 1/2 of a chicken breast … 30 grams
• 8 ounces of cod contains … 40 grams
• 1/2 cup of almonds … 20 grams
Although red meats have a higher percentage of protein than vegetables, also consider the fact
that they contain more fats.
Fish, on the other hand, is low in saturated fat and high in protein.
CONCERNING COMPLEX CARBOHYDRATES…
Complex carbohydrates are an excellent form of nourishment. They are found in whole grains such
as brown rice, rye, millet, whole oats, and whole wheat. These take a longer time to digest and
be released in the body than simple sugars.
Although table sugar is considered a carbohydrate, it is absorbed too quickly into the body and
does not supply a sustained source of energy. We refer to this as a simple sugar or an “empty”
calorie because it has no long term benefit to the body. Complex carbohydrates do have benefit
to the body and they generally also contain traces of vitamins, enzymes and minerals.
ABOUT FIBER…
Fiber is, perhaps, the most important addition to a healthy diet. A diet rich in fruits, vegetables,
whole grains, and legumes (all which contain fiber) can help protect against a wide variety of
diseases such as irritable bowel syndrome, ulcerative colitis, obesity, and diabetes, to name a few.
Because of its strong benefit upon most disease processes we advise people to increase their
daily dietary fiber. Please review the article on Modified Citrus Pectin, a dietary fiber.
AND FINALLY ABOUT CAFFEINE, TOBACCO, AND ALCOHOL…
Overuse of caffeine drinks has been linked to a wide variety of health problems. Similarly, alcohol
and tobacco are obvious health hazards.
Many of us are truly addicted to coffee. So is there a coffee that is better to drink? Not really.
The lowest acid coffee appears to be Kona coffee from Hawaii, do if you have to drink coffee that
would be the least offensive.
Green tea and white tea, which still contain some caffeine, have antioxidants and other properties
which make them preferable to coffee.
Tobacco should be eliminated from your life. Do not smoke or spend time with people who are
smoking. Side chain smoking is still not healthy for anyone.
IN SUMMARY…
Obviously, there is nothing complicated about a good basic diet. The "musts" are fresh and
cooked vegetables, fresh and dried fruits, the proteins from dairy products, eggs, some meats,
fish, fowl, and whole grain breads and cereals. These are the "protective foods" in terms of
nutrition. For those of us who live sedentary lives (and that includes most of us), the energy
foods, such as starches, sugars, and fats, should be eaten in extreme moderation.
A good step is to first determine the quality of your diet by keeping a diet diary for a week.
Writing down the foods that you consume will give you an accurate account of your diet. After you
have recorded this for a week, you can compare your eating habits with the ideas for a healthy
diet given in this program.
Common Sense and a Healthy Attitude are of utmost importance in making any change in your
diet. Eat a nourishing diet, but don't adhere to such rigid principles that food and nutrition become
a preoccupation or cause for fear. A piece of white bread on occasion will probably not hurt you as
much as worrying about what might happen to you if you eat it.
Know that the food you eat will be good for you and will make you healthy.