By Dr. Elizabeth Ann Diamond D.Ms M.MSc B.Msc BSc(Hons)Psych Adv.D.N.Med D.Iridol.
General Wholefood Guidelines
Try to follow the instructions and contents of this therapeutic diet carefully. Remember you are human so do what you can, do not feel guilty if you can’t. What we are aiming for is an organic wholefood diet, free from most manufactured foods, especially manufactured de-natured food and drinks.
Remember that people can have intolerances to even the best of food.
Once strictly on this diet you may find at first that you may have a headache, muscle pain, discharge from any part of you, skin eruptions, diarrhoea or whatever. This is good because it means that you are detoxifying and are on the way back to optimum health, so do not be discouraged.
This regime will help you rebuild your body strength, and immunity, and will give you extra energy as the toxins are released. It may take a while to clear your whole system, if that is indeed possible, but the benefits to you will be enormous.
If you smoke it would most definitely help you to give up, or failing that, cut down.
If you find it difficult at first to stick to this diet, and you make a slip, don't lose heart and give up on it, just get back onto the diet as soon as you can. If you are able to follow these guidelines for most of the time that will be fine. Chew your food well before swallowing to stimulate the gastric juices. Every change that you can make now, is a positive step towards optimum health.
I would strongly advise that you to obtain the best food possible. Organically grown or reared produce would be the optimum. If it is possible to grown your own fruit and vegetables without the use of chemicals and fertilisers that would be excellent. If you do not have a garden you can still sprout your own beans and seeds, they are very cheap and exceptionally nutritious.
Aim for a wide variety of different foods to vary your nutrient intake. Overuse of ANY food can create intolerances. If you do use processed foods please read the labels before you buy, check out the amount of additives. A wholefood diet is the best option for everyone, but it is not always possible to action for all.
After a while any sugar or salt addiction you may have now, will vanish when your taste buds change. You will then be able to enjoy the true flavour of good fresh food.
MEAT Meat may be included, consisting of fresh or frozen poultry or game, including if desired, lambs liver, kidney or heart on an occasional basis only. If available, 'clean' meat, raised without the use of hormones or drugs is much preferred. You may need to avoid the use of beef, pork or pig products because they can be very hard on the digestion. Wild game, chicken and turkey are excellent forms of protein.
FISH Fish is an excellent source of easily digested protein. Fresh or frozen fish is best. Avoid fish that has been salted, cured or smoked. Include some, at least of the following, paying special attention to oily fish, herring, eel, mackerel, salmon, sardines, tuna and cod roe. Although tinned and with added sodium, salmon, tuna, sardines, pilchards etc. are worthwhile using. Make sure that the salmon is wild and not 'farmed' as it is inferior. If you do not eat fish then it is vital that you supplement your diet with either linseeds, fresh linseed oil, Omega 3, or marine lipids, not cod liver oil as this is too high in fat soluble vitamins.
EGGS May be used in moderation, at least two days per week should be entirely without meat, fish or eggs on a therapeutic diet.
DAIRY PRODUCE All forms of cow's milk, whether pasteurised or not, should be excluded, use cheese in moderation because of its high sodium content. Yoghurts can be used, if derived from sheep or goat milk. One small pot a day is about right. Goat's milk may be used but try to obtain an organic un-pasteurised supply.
FRIED FOOD Fried food should be excluded from the Diet completely. Food can be cooked using a small amount of water instead of fat or oil, such as in stir frying or one pan cooking.
FRESH & DRIED PEAS, CHICK-PEAS, BEANS (other than runner or French types), LENTILS. They are a protein concentrate, and hence can be used to replace meat, dairy products etc. They can form the main item in a dish (such as lentil roast, bean casserole etc.). They can also enrich the home-made soup, lentils are a good thickener.
RAW SPROUTED BEANS and PEAS ARE EXCEPTIONALLY NUTRITIOUS.
Refer for this purpose to VEGAN cookery books and VEGAN recipes, but use them without the additions of salt, or salty condiments like soy sauce, which they often employ.
SEEDS The use of sunflower, sesame, linseed, poppy or pumpkin seeds is strongly encouraged for their excellent nutritional value. One mixed heaped tablespoon a day is about right. These seeds may be added to muesli, sprinkled onto salads or used on or in cooked dishes. Tahini is made from ground-up sesame seeds and is especially high in calcium.
Linseeds are particularly recommended for their essential fatty acid content and bowel cleansing properties.
SOYA BEAN MILK This may be used in moderation, for example, on porridge, on muesli, or in drinks, in place of ordinary milk. It is the heaviest protein to digest but once digested it has excellent nutritional properties. Rice and oat milks are also available.
NUTS (unsalted, not peanuts) Nuts can be sprinkled onto salads, used as the basis of main meals (e.g. nut roast, nut rissoles etc.) or turned into a 'milk'. For the main meal applications refer again to VEGAN cookery books, but use their recipes without salt or salty condiments that they may recommend.
Note the order of preference (in descending order). 1.Almonds, 2.Cashews, 3.Hazels. Only these three should ever be used as the main base of a meal, or for milks or spreads. Other nuts, e.g. Brazils, walnuts, etc., are acceptable in small amounts to chew as kernels. Chestnuts are fully acceptable, but protein content is negligible.
GENERAL Good vegan cooking for those meals that do not include the use of animal produce, is an important key to success. Make good use of pulses, and occasional nuts, if these have been included. Herbs and mild spices can be included wherever desired, so as to produce interesting flavours, and wherever corn has been included, cornflower may also be used occasionally, on a small scale, as a thickener.
Vegetables
Vegetables and fruit vegetables (vegetables which contain seeds like cucumber , tomatoes and marrow) should form at least 40% of the diet. Try to include at least one soup, one salad, and one meal containing cooked vegetables every day.
a) Home made soup containing a selection of any vegetables. Use only vegetables and water with no added salt. Add any sodium free spices and or fresh herbs that you wish. This soup can be thickened with lentils, barley or rice if desired. Include as many different vegetables as possible for variety.
b) A large fresh vegetable salad comprised of any vegetables. Again use a wide variety, and vary the selection each day, so that you do not get tired of the same combination. Sodium free spices and fresh herbs can be added.
c) Cooked vegetables served at the main meal. Steam or stir fry (in water) your choice of vegetables, or cook using the minimum of water, this water can then be used for your daily selection of soup. Add no salt but use any sodium free spices or fresh herbs.
If can get hold of organically grown vegetables they are by far the best to use. Make sure all vegetables are as fresh as possible, and consume them as soon as they are cooked, so that they do not lose any more of their vitamin content or other nutrients than is absolutely necessary.
GARLIC AND ONIONS HAVE EXCEPTIONAL IMMUNE BOOSTING PROPERTIES.
Sugar & Sweeteners Refined sugar should be eliminated from the diet, there is no nutritional requirement for refined sugar. Two teaspoons a day of good honey, which has not been pasteurised or blackstrap molasses may be used. Refined sugar overburdens the pancreas and can lead to diabetes in later life, it is also a factor in hypoglycaemia (low blood sugar problems).
Salt (you can substitute Ruthmol or SoLo) the use of added salt is not advisable. This is because it upsets the sodium/potassium balance in the body which can result in the cells of the body becoming sodiumized, when this happens the cells will malfunction and die, this is how cancer and other chromic illnesses and diseases start. You will find that once off the salt for a while your taste buds will change and your food will taste wonderful.
Wheat, Rye and Wheat products Try to use wheat, rye or wheat products at just one meal a day. If possible it would be better to exclude wheat for a while because many allergies, masked allergies and other digestive problems are caused by wheat. If you are not eating a wholefood diet look at the food labels, even liquorice is derived from wheat gluten. Use only wholemeal products.
Oats, Barley, Rice and Millet
Oats can be used in porridge or home made muesli. Barley can also be used in muesli or your home made soup, use plain or pearled. Millet can be used freely.
Eat as much as you like of brown organic short grain rice, it is wonderful for re hydrating the colon and drawing toxins from the system for elimination. Organic salt free rice crackers are readily available and can be used freely. Brown rice, rye and millet do not to add body weight, (rice might if you are insulin resistant) unlike wheat and oats. Buckwheat can be used occasionally.
Potatoes Eat potatoes cooked in their skins for maximum nutrient intake. Try to limit the amount of potatoes you consume, include brown rice, millet and oats as well. It is best not to eat green potatoes as they are toxic and don’t taste very nice either.
Fruit Eat at least three fruits a day, vary your selection, citrus fruits do not agree with everyone but apples, pears and bananas are the easiest on the digestive system. If you do not feel well when you eat fruit it is probably because you need to de-tox. Dates, raisins, sultanas, apricots etc are excellent foods, do not eat too many if you wish to lose weight .
Coffee, Alcohol, Tea and Water.
For optimum health consider eliminating coffee because of its mineral stripping action within the body. You can substitute Barley Cup, Caro, Caro Extra, Yannoh and dandelion coffee.
Alcohol should be used in strict moderation or eliminated for optimum health.
Tea except for herbal varieties should be excluded. Herbal tea can be taken freely but please vary the varieties, because herbal teas can be potent medicines. Using the same type all the time could produce negative symptoms.
Water is fine, good bottled mineral water or filtered tap water is advised. Otherwise tap water is OK Six to eight large glasses a day would not be too much. Try not to drink at mealtimes, because you will dilute your gastric juices.
Fats and Oils Use only virgin olive oil or fresh flax oil as salad dressings, virgin olive oil can be added to cooked dishes. Vitaquel and granose are margarines available from health food shops, they are fine in moderation. White flora can be used occasionally if you wish to make pastry. Unsalted butter is excellent for the digestion BUT use in strict moderation only. Do not use if you have a history of heart or vascular disease, high blood pressure or obesity problems.
Snacks Try to cut out crisps, canned drinks and 'pop', salted peanuts, sweets, confectionery, ice cream etc. If you occasionally want chocolate or ice cream then obtain good quality products such as Green & Blacks organic chocolate or quality ice cream. You can now get Swedish Glace soya ice cream in large supermarkets and it is delicious.
Remember it is not ALL about food, other factors such as positive thinking and a balance of work, rest and play are also very important. Work towards dividing your day into eight hours work, eight hours rest and eight hours play or leisure. ‘Don’t sweat the small stuff’, get rid of any un-necessary hassles, and whatever you do, make the most of it. There are no mistakes only lessons. Do not feel guilty about anything that you are unable to change, life is TOO short and you will deplete yourself of energy. Enjoy what mother nature has to offer.