Dietary Guidelines for Health; What to eat to reset, repair and correct your GUT!
How to Reverse/Heal: Obesity, Aches & Pains, Insulin Resistance – Autoimmune Diseases – Diabetes – IBS – UC – Crohn’s Disease – SIBO – Fibromyalgia, Adrenal Fatigue, Improve/Repair Skin Health, Lessen Anxiety & Depression, Increase Energy, Improve Heart Health & Promote Hormonal Balance
The Whole Food Plant Based diet consists of whole plant foods that haven’t been overly processed or refined.
This way of eating focuses on vegetables, fruits, beans, legumes, whole grains, and nuts and seeds. It excludes meat (including poultry and seafood), dairy products, and eggs. The Whole Food Plant Based diet also excludes highly refined foods like bleached flour, refined sugar, and oils.
WFPB is not a synonym for veganism; it’s a diet (way of life) that is centered on eating whole, plant-based foods — with “whole” being just as important as “plant-based.” That means that if you’re eating this way, you’re consuming foods that provide you with the nutrients your body needs, without you having to consume animal products.
The obsession with macronutrients has made the public completely confused about what to eat. It has also allowed companies (and lazy practitioners) to advertise macronutrients to sell to the susceptible consumer: low fat, low carb, high protein, etc. diets. I never consider my macronutrient consumption in a day and I certainly do not emphasize it with my clients. It is counterproductive.
5 STEPS To REPAIR Your Health: Whole Food Plant Based (WFPB) Way of Life
You can choose to do all 5 steps at once or follow the plan below…
____ 1st week: Remove ALL DAIRY: milk, butter, cheese, yogurt, sour cream, ice cream, etc.
____ 2nd week: Remove all eggs (whites and yolks), check labels for hidden eggs and dairy
____ 3rd week: Remove ALL WHEAT & GLUTEN: avoid all wheat (possibly optional – based on testing)
____ 4th week: Remove MOST FATS: All oils and fried foods and keep nuts, seeds, and nut butters to 1 ounce daily
____ 5th week: Remove ALL ANIMAL PROTEINS: meat, poultry, fish, etc.
MISC. FOOD ITEMS to AVOID: no soft drinks, no alcohol, MSG, and limit or avoid soy. Avoid any and all foods that you are allergic to. Do your best to eat NON-packaged foods! AVOID all processed foods and chemical preservatives & chemical additives.
**REMOVING OILS, Dairy, FATS & ANIMAL FOODS IS KEY TO Weight loss or Repairing GUT, Balancing Hormones & Mental & Immune System Health
The Calorie Density Approach
Calorie density is simply a measure of how many calories are in a given weight of food, most often expressed as calories per pound. A food high in calorie density has a large number of calories in a small weight of food, whereas a food low in calorie density has much fewer calories in the same weight of food. You can consume a LARGER portion of a low-calorie dense food than a high-calorie dense food for the same number of calories. On a day-to-day basis, people generally eat a similar amount of food, by weight. Therefore, choosing foods with a lower calorie density allows us to consume our usual amounts of food (or more) while reducing our caloric intakes and vice versa.
Foods low in calorie density also tend to be higher in satiety. So, by consuming foods lower in calorie density, one can fill up on much fewer calories without having to go hungry and without having to weigh, measure or worry about portion control. In addition, the foods that are lower in calorie density (fruits, veggies, starchy vegetables, intact whole grains and legumes) are also the foods highest in nutrient density. By following a diet lower in calorie density, you also automatically consumes a diet higher in nutrient density.
The Principles of Calorie Density for Maximum Weight Loss
Hunger – Eat only when you are hungry and until you are comfortably full. Avoid starving or stuffing yourself.
Meal Sequence – Start all meals with a salad, soup and/or fruit. That will allow you to fill up with foods that are the lowest in calorie density.
Liquid Calories – Chew your calories and avoid drinking them. Liquids do not fill you up as much as solid foods of equal calories.
Dilution Is the Solution (the 50/50 guideline) – Dilute the calorie density of your meals by filling half of your plate (by visual volume) with non-starchy vegetables and/or fruit and the other half with starchy vegetables, intact whole grains and/or legumes. (see our chart below)
Vegetables vs. Fats – Non-starchy vegetables are the lowest in calorie density while fat and oil are the highest. Adding non-starchy vegetables to any dish will lower the overall calorie density of a meal, while adding even small amounts of fat and/or oil will raise its overall calorie density.
Calorie-Dense Foods – Limit/Avoid calorie-dense foods which include dried fruit, high-fat plant foods (nuts, seeds, avocados) and some processed whole grains (bread, bagels, crackers, dry cereal, tortilla, puffed cereals, popcorn). If used, incorporate these foods into meals that are made up predominately of low-calorie-dense foods.
Research has shown that people can eat freely of foods that are about 300-400 calories per pound or less and not gain weight. People can consume relatively large portions of foods that are between 400 and 800 calories per pound and still lose or maintain their weight depending on their individual activity levels and metabolism. The intake of foods with a calorie density of 800-1,800 should be limited as these can contribute to weight gain and interfere with efforts to lose weight. Additionally, the intake of foods over 1,800 calories per pound should be extremely limited as these foods can very easily contribute to weight gain and obesity and can also greatly interfere with efforts to lose weight.
The 2007 report from the American Cancer Institute and the World Cancer Research Fund recommended lowering the average calorie density of the American diet to 567 calories per pound. One can easily do this by following the above principles of calorie density, which allow us to eat freely of unrefined, unprocessed fruits, veggies, starchy veggies, and intact whole grains and legumes, without the addition of salt, sugar and/or fat/oil to them.
The Calorie Density Scale
|Vegetables||60 – 195|
|Fruit||140 – 420|
|Potatoes, Pasta, Rice, Barley, Yams, Corn, Hot Cereals||320 – 630|
|Beans, Peas, Lentils (cooked)||310 – 780|
|Breads, Bagels, Fat-free Muffins, Dried Fruit||920 – 1,360|
|Sugars (i.e. sugar, honey, molasses, agave, corn syrup)||1,200 – 1,800|
|Dry Cereals, Baked Chips, Fat-free Crackers, Pretzels, Popcorn||1,480 – 1,760|
|Nuts/Seeds||2,400 – 3,200|
HOW TO COOK WITHOUT ADDED OILS
Resources for Recipes and Meal Plans:
Proteinaholic by Dr. Garth Davis
The Starch Solution by Dr. McDougall
How Not to Die by Dr. Greger
Prevent and Reverse Heart Disease by Dr. Esselstyn
WHAT’S HEALTH by Marie Pace, DNM, CNC, HHP
Foods You Should Eat & Actions to Do Every Day
By Marie Pace, DNM, HHP, CNC, Health Coach – Marie is a Doctor of Naturopathic Ministries, Certified Nutritional Consultant & Natural HEALTH COACH: a professional trained to provide lifestyle nutrition education and help individuals set and reach their health goals
You may have small amounts of simple sugars (organic coconut sugar, date sugar, pure maple syrup). Add in stevia, monk fruit (sweetener), sea salt and spices. You may have coffee & tea, unsweetened Almond milk, cashew, hemp & coconut milk
___ 1. STARCHES: Include at least 1 of the following at every main meal: sweet potatoes, yams, rutabaga, white potatoes, butternut squash, organic brown rice, Jasmine organic white rice, egg-free pasta, rice pasta, etc. (Clients with autoimmune, gut or thyroid issues must avoid all wheat/gluten).
___ 2. Beans: black beans, black-eyed peas, lady cream peas, lentils, butter beans, baked beans, chickpeas, green peas, kidney beans, green beans, pinto beans, split peas, hummus, etc. ONLY eat limited amounts of (or leave out altogether): edamame, miso, and tofu, etc. (add KOMBU seaweed 1” – 4” piece to pot when cooking to help remove gas and bloating and take a high-quality enzyme supplement)
___ 3. Veggies: broccoli, Brussels sprouts, cabbage, cauliflower, radishes, turnip tops, tomatoes, peppers, carrots, mushrooms, beets, asparagus, okra, pumpkin, sugar snap peas, zucchini, greens such as spring greens, kale, salad greens, spinach, Swiss chard, etc.
___ 4. Berries and fruits: Acai berries, blueberries, bilberries (huckleberry), blackberries, Goji berries, & cherries are the BEST to eat daily. You may also have a small portion of grapes, raisins, coconut, strawberries, apples, apricots, bananas, cantaloupe, mango, melons, nectarines, oranges, papaya, peaches, pears, pineapple, plums, pomegranates, prunes, raspberries, watermelon, lemons/lime, cranberry, (& fatty fruits: avocados, olives)
___ 5. Nuts & Seeds (fats): chia, flax, hemp, walnuts, pecans, almonds are best, organic nut butters, etc. (Total 1 ounce only or you may leave out of daily plan to help with weight loss/management) Do eat 4 Brazil nuts 1X monthly to lower LDL levels and support natural selenium
___ 6. Exercise 30-60 minutes daily. (Walk every single day) & meditate 10 minutes every day.
___ 7. Water & plant milks: drink at least 32-64 ounces of water a day min. and may include plant milks
___ 8. Start the morning with 8 oz of room temp water with squeezed lemon juice & Stop eating at 7 pm.
** NOTE: if you’re eating a plant-based diet and still not losing weight:
- you are eating oils or other fats combined with high carbohydrate foods
- You are eating flour products (breads, crackers)
- You are eating late at night (after 7:00pm)
- You are eating nuts, seeds, avocados, and nut butters
- You have an unhandled yeast (Candida) overgrowth
Ok, so I tell you you should be eating a plant based diet … you follow my advice for a week or two and end up feeling bloated and in pain. You probably cuss me out (at least under your breath)… and your partner or spouse and even the kids are wanting you to move out of the house!
What I’ve noticed in getting clients started on plant based eating is this: 40% have horrible bloating and cramping from extreme gas!
So what gives? Should you go back to being a carnivore and eating meat… you didn’t seem to have gas issues then, right?
Here’s the deal… Gas is a byproduct of bacterial metabolism and swallowed air. So people who eat all meat have different bacteria and may get less gas … BUT… this type of bacteria makes more sulfites and therefore smells horrible 🤭🤢.
So what can you do about it? Go back to eating meat or stick to the healthier plant based plan?
First of all, don’t go from eating almost no fiber to full on raw food diet with 60 gm fiber in one day. It won’t be a pleasant experience. You will have to add fiber in slowly. Your body has most likely not had very much fiber at all if you’ve been eating tons of eggs, milks, meats and fish… you’ve lived on mainly protein and fats. Adding in a ton of veggies (especially raw from salads, uncooked fruits, etc) will cause undue stress on your small intestines… they are going to have to relearn how to digest your food.
Add fiber slowly. Beans should be soaked overnight with a teaspoon of baking soda, washed, then cooked. Canned beans are ok but wash well. In the beginning take a good enzyme BEFORE meals. (we carry some of the best enzymes and you may need to double up or triple up for a few initial months).
Chewing fennel seeds AFTER meals is a wonderful old Indian remedy (and they eat a lot of legumes). Taking a very good probiotic daily like our ALIVE (that is a vegan, non-dairy derived probiotic blend) helps a lot.
Do the above for at least 30 days to start seeing good results. In people with severe IBS or any type of extreme gut inflammation… check for food allergies and sensitivities. Ensure you are not eating foods that are further contributing to your inflammation and pain.
Walk after your meals, drink peppermint tea, don’t swallow air (carbonation, gum, straws).
Finally, I increasingly believe pesticides may be damaging our gut lining causing food sensitivity. Eat organic when you can! Eventually you can get to a point where you can eat tons of beans without any issues. You will have some gas, that is normal. But the smell fine and cramping should be totally gone.
“To Oil or Not To Oil?” That is the Question…
Not just some oils… but all oils in your diet should be avoided (at the very least, drastically limit your intake).
Here’s the scoop on OIL:
- Oils are basically pure liquid fat and packed with tons of calories that come only from fat!
- All oils are heavily processed and have basically no nutrients!
- Fat from oils promote heart disease (go back and re-read my chapter on cardiovascular disease)
- Oils cause your red blood cells to clump up which slows down the oxygen getting to your cells.
- And most important of all… oils suppress the immune system! (sigh… I know … you’ve heard just the opposite from all those social media doctors! But it’s true.)
We have all been duped. As a society that relies on TV commercials, sound bites on the news, and social media meme’s we are brainwashed into believing that olive oil, flax seed oil, and coconut oil will do everything from whitening your teeth and re-growing hair to curing cancer and repairing your marriage. I hate to burst your bubble… but it just ain’t so.
If there really were any super human powers in these oils they would exist in the whole food they came from (the actual flax seed, the whole olive or coconut fruit). If you eat the olive… think about it… you’re getting everything God wanted you to get: fiber, vitamins, minerals, etc. If you just squeeze 24 olives to get the 1tablespoon of oil you want to cook with, you’re now getting empty calories and pure fat with no fiber to help you digest it properly.
Client: “Wait… you said WHAT???? 24 olives = 1 tablespoon of oil???? Are you serious? Never would I eat 24 olives at one sitting. But I use way more than 1 tablespoon of oil in my stir-fry! Sigh… no wonder I’m getting fat!”
The bottom line is this… when you extract something from a natural whole food… and then process it… you’ve altered it beyond recognition and your body cannot now digest it easily, it will provide much less nutrition than originally planned on in its whole food form… and you are now consuming a chemically altered substance. Please don’t even try to convince me that it’s healthy.
Just like regular “medications”, there are adverse effects from consuming free oils (capsules, gel caps, or bottled, etc.). The most obvious adverse effect is weight gain. It can also thin the blood making a person more susceptible to bleeding and strokes. Free oils can also be toxic to the body’s tissues increasing cloudiness of the lens of the eye, resulting in cataracts.
I have clients who contact me daily complaining that they’re just not losing weight despite being totally vegan and following our dietary guidelines for health. I know in every single case that the client is still using olive oil, coconut oil, vegan butters, nuts, seeds, avocadoes, and/or high amounts of nut milks in their daily routines. People interested in losing weight or correcting gut health (i.e. curing acid reflux, IBS symptoms, etc.) should also avoid nuts, nut butters, seeds, seed spreads, avocados, and olives, since they all serve as sources of concentrated, easy to consume, calories.
Yes… I know that this information goes against almost everything else you have read, heard and been told by your doctor, friends, social media meme or social media “doctor”. Here’s the deal… what I’m telling you is not my opinion. All the above are scientific facts on data from thousands of years of human dietary habits worldwide. Not the newest “fad” diet.
All this fat that we are taking into our bodies is contributing to or directly causing: IBS, IBD, Crohn’s disease, Ulcerative colitis, SIBO, heart disease, gallbladder disease, cancer, diabetes, acid reflux. And the pharmaceutical companies are making literally billions off of us eating fats. Two of the top 10 drugs sold worldwide accounting for over $26.93 billion dollars in 2017 (Remicade®, Humira®) are prescribed for gut issues. The global acid reflux/GERD market is expected to reach 4.34 billion by 2025, according to a new study by Grand View Research, Inc. The prevalence of acid reflux and related symptoms has increased across the globe by nearly 50% over the last 10 years! Sigh….
#1 Food to AVOID to PREVENT ALL DISEASE
I bet if I asked you “what’s the best food to help build bones?” you’d immediately reply (like a robot), “MILK!”
And if I asked you what should you eat or drink to get your calcium, you’d immediately reply (like a robot), “MILK AND DAIRY FOODS!”
Yep… you have been officially brainwashed by the dairy industry to believe this one equation: MILK = CALCIUM = BONE HEALTH
When you were young you had Elsie the COW telling you to drink your milk…You were fed a little carton of milk every single day with your school lunch… and milk was promoted as both “Nutritious and Delicious”. When you became an adult you were then inundated with TV commercials and full page magazine ads for “GOT MILK?”… You know the ones… the good-looking celebrity with painted on milk “mustache” touting the benefits of dairy.
The dairy industry spends over $206 million dollars ANNUALLY to teach you (brainwash you) that milk and all dairy foods are not just good for you, they’re VITAL.
But I have a rather BIG question… Why in the world would our Creator design our bodies in such a way that we would have to drink milk from another species and continue to drink it after the normal weaning-time, essentially risking our lives to supposedly get a single vital nutrient (calcium)?
Dairy foods are high in calories, fat and cholesterol… this contributes to heart disease, strokes, type-2 diabetes and of course… obesity. Dairy protein is the NUMBER 1 cause of food allergies and contributes to the creation of autoimmune diseases in humans. Dairy is also KNOWN to be infected with life threatening bacteria and viruses such as: E. coil, listeria, salmonella, and tuberculosis. Dairy foods are contaminated with many viruses, including those that are known to cause lymphoma and leukemia and AIDS in cattle. Yes… you read that right… back in 2007 the USDA reported that the cattle in 89% of the US dairy production facilities showed evidence of infection with bovine leukemia virus.
How could this happen? Well… it’s most likely due to how the factory farms handle their cattle. Most feed their sick and dying cows (called “downer cows”) to the chickens and pigs. They then feed the floor sweepings from chicken and pigs back to the cows. (no… I’m not making this up!). Science and our government has known about this since 1969. It basically affects the ENTIRE milk supply in the US. When milk was collected from farms raising over 500 or more dairy cattle, the entire herds were 100% infected with these viruses. Not most, not a lot… but 100%!
It is known that leukemia viruses are easily spread through the cows milk to other animals (goats and sheep). One study found in 2003 that out of 257 people randomly selected from their community 74% had been infected with bovine leukemia viruses. Every year in the United States there are about 45,000 new causes of leukemia and up to 74,000 new cases of lymphoma that occur for “no apparent reason” according to the medical community.
Sigh… So where do you get your calcium from?
All minerals, including calcium, come originally from the ground and enter animals through plants. Which means plants are loaded with calcium, iron, zinc, copper, etc., and the more plants you eat the more minerals you acquire. The relationship between people and plants works so well that there has never been a case of dietary calcium deficiency ever reported. To put it even more clearly: all-plant diets are sufficient to meet the needs of growing children and adults (infants still need breast milk – but form a human not a cow!). Quit eating the “middle man” (animals) and go directly to where THEY get THEIR nutrition from: PLANTS!
If you want to be as strong as a bull? As strong as an elephant? As strong as an Ox? As strong as a gorilla? Then eat what they eat!!!
EGGS – Are they really THAT INCREDIBLE?
Eggs have been advertised as being an excellent source of protein & vitamins. And yes, they do supply protein and several vitamins but… (and this is a BIG “BUT”!)… they contain ZERO FIBER and the highest concentrated source of cholesterol, and toxins that contribute to cancer, diabetes and heart disease! When you eat eggs… you are eating an unborn child of a chicken… an egg is programmed to form the entire body of a full-grown hen and contain 6 – 20 times more concentrated protein than a human needs. This excess protein places huge burden on our body and especially our livers and kidneys.
The purpose of a hen’s egg is to provide all the materials necessary to develop the one cell into a complete chicken with feathers, beak, legs, and tail. You should realize that when you eat an egg… you are eating the genetic code for beaks, legs, bones, feathers, and tails, etc! An egg IS considered to be the richest of all foods, and far too much of ‘good thing’ for people. This gives us humans way too much fat and protein for our body’s to process safely. We end up paying a price for this “over-nutrition”: heart disease, obesity, cancer and type-2 diabetes.
Every five years, our government measures the amount of dioxins in our food supply. Dioxins are toxic waste pollutants spewed out into the atmosphere that accumulate in the fatty tissues of humans, and food animals consumed by humans. The most significant exposure to dioxin-like compounds is thought to be dietary intake of animal and fish products.” Using data from the EPA published last year, fish ranked the highest in these toxins, eggs came in second highest, and cheese came in third. This may explain why a recent study found that “just a half an egg a day or more was associated with about twice the odds of getting mouth cancer, throat cancer, esophageal cancer, and voice box cancer. Three times the odds of getting colon cancer, about twice the odds of rectal cancer and lung cancer, three times the odds of getting breast cancer—just eating a half an egg a day or more. And about twice the odds of prostate cancer, bladder cancer and all cancers combined.
Approximately 20 years ago, the American Heart Association, along with several consumer groups, and the Federal Trade Commission, executed successful legal action which urged the egg industry to stop misleading and false advertising that eggs “had no harmful effects on health.” This was upheld by the Supreme Court. This anti-cholesterol assault resulted in a reduction of egg consumption, causing severe economic loss to the egg industry. In response, the egg industry created the National Commission on Egg Nutrition to compensate from economic stress. The American Egg Board pays scientists $1500 to answer questions like “What studies can help disassociate eggs from cardiovascular health?” In order to keep the general public confused and misinformed, the egg industry resorts to many unethical measures (including bribery).
Bottom line: Eggs are often promoted as a health food through a confusion of misleading information highlighting the few nutrients and vitamins contained within them shown to be important to human health. Unfortunately, these claims are overstated while important scientific data on the health risks associated with egg consumption go unspoken, especially in terms of long term health. The cholesterol and fat content is usually downplayed as a source of concern when it comes to egg’s overall effect on health by these same proponents.
Foods that truly promote health should never show up in numerous scientific studies reporting an increased risk of developing potential debilitating diseases in those who consume them. It is this fact that should prompt anyone eating any food item (including eggs) to take a step back and evaluate whether or not the benefits/risks are worth it. Is there another way to accomplish what you want from a nutritional standpoint while improving your health instead of rolling the dice when it comes to certain foods? One has to decide whether the above health risks (cancer, heart disease, type 2 diabetes) are worth consuming eggs for one or two individual nutrients found in higher amounts in eggs. The choice is always yours in the end. Ultimately, you are in charge of your health. What you eat today will surely affect you tomorrow.
Make good choices, people!
Legal: The information provided is not intended as a means of diagnosis or treating illness or as a replacement for any medicine or advice from a competent physician. Individuals having serious health problems should consult a competent licensed physician specializing in their condition. These statements have not been evaluated by the FDA. We assume no responsibility for anyone choosing to self-administer any suggestions in this publication; they do so on their own determinism. The information in this publication is for educational purposes only.
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