Have you heard so many different opinions on nutrition that you are totally confused?
I know what that’s like and it is no fun!
Fortunately, our bodies know what they need and they will ask for it, but most of us stopped listening to our bodies long ago. If that is your situation, it will take conscious attention and practice to relearn how to hear the subtle messages of your body. It helps to have trusted sources to guide you through the maze.
Start With Your Attitude!
Bottom line, though our bodies do require certain nutrients, nutrition is not the ultimate key to health. Abraham-Hicks put it so well:
“When you’re outside the Vortex, anything and everything can cause an adverse reaction. And, as you’re scrambling around trying to figure out, ‘It might be this food or that food. I wonder if it’s sugar, or carbs? I’ll bet it’s the wheat, yes, it’s the gluten!’ And we say, it’s not any of that. It’s because you’re not in the Vortex.”
When we are outside our vortex (the uplifted feeling of pure positive energy and well-being), we tend to get into some bad habits that don’t support health and wellness, and then it is even harder to get back into our vortex. At that point it will help to have some nutritional guidelines to work with. Once you start feeling better physically, it is a lot easier to align with positive feelings. Everything in your life starts getting better and better.
The most important work you can do to improve your health is to find uplifting things to do, and say, and think about. Make your life more fun, more inspiring, more appreciative, more compassionate, and more playful and you will naturally be healthy, even if your diet is not ideal.
Why Nutrition Matters
One great way to get back into your vortex is to eat a healthy diet and detox regularly. We live in a toxic world now and all of us carry multiple toxins in our bodies, even newborn babies! The more we clear out toxins, the healthier and happier we will be. My favorite way to detox (and improve nutrition at the same time) is Anthony William’s 28 day raw fruit and vegetable cleanse:
- Eat all you want of organic raw fruits and vegetables
- Drink plenty of water and/or herbal teas – at least 2 – 3 quarts a day, or more if you are overweight
- Cut back on the amount of fat you eat (which on this cleanse means limiting avocado intake)
Depending on how toxic you are, you might have days where you don’t feel so good while on the cleanse. Just rest and drink more liquids and it will pass. That is just toxins being flushed out of your body. If you feel really bad, eat a little avocado to slow down the release of toxins. You can also incorporate Anthony William’s heavy metal cleanse at the same time – instructions available here.
Because healthy nutrition is one of my passions, I’ve spent thousands of hours over 50 years searching for the optimal diet – reading, listening to cutting-edge experts, taking courses, watching videos, and experimenting with my own diet. As the saying goes, “Seek and you shall find.”
The very best advice I have found on health, nutrition, and healing comes from:
- Anthony William, the Medical Medium, offering intuitive guidance and information not yet discovered by modern science. I highly recommend all of Anthony William’s blog posts, radio shows, and of course his books. After a lifetime of searching, I feel that his information rings true intuitively and also holds up in practical applications better than anything else I’ve discovered.
- Michael Greger, M.D. of NutritionFacts.org is another amazing resource for peer-reviewed, scientific health information. He takes cutting-edge scientific studies and presents them in simple and often amusing ways.
Neither Dr. Greger, nor Anthony William have any investment in food or pharmaceutical products, and they do not get paid for sharing information, so you can be sure they are giving you unbiased facts. Both have written excellent books that I highly recommend, for your own education and as a way to support their work.
If you scroll down below, you will find lots of excellent tips on good nutrition and health, many of them gleaned from Anthony William and Dr. Greger. While you look them over, pay attention to how you feel. Anything that feels heavy to you is not good for you (takes you out of your vortex) in this moment. Avoid it until it feels good! Find the tips that make you feel lighter and more uplifted and follow them. That is the truth I live by. That is living in my vortex.
Your Doctor Probably Knows Very Little About Nutrition
Unfortunately, most nutritional research and media coverage is financed by biased commercial interests, so it is hard to know what to believe or disbelieve when you read studies or listen to news. Respected medical journal editors and doctors have claimed that close to half of all nutritional studies are fake! Even elementary school nutrition programs are riddled with false propaganda from the meat and dairy industries.
Worse yet, most medical doctors get less than 24 hours of nutritional education in medical school. Some get none at all!
How can we depend on doctors for health and nutritional advice when most are ignorant about good nutrition? We can’t! That’s why I feel it is so important to share what I have learned and to provide a balanced source of information that is not based on economic motivation. It is based on what really works – and it’s FREE!
Good nutrition can make a dramatic difference in your quality of life. The overall state of health in America today, particularly in children, is alarming. Obesity, heart disease, and diabetes are on the rise and it appears (according to the media) that this will only get worse over the next few decades, yet we have had the solutions all along.
Though the same diet may not be ideal for everyone, there are general guidelines for human nutrition that can help anyone achieve optimal health. Within these guidelines, each person has to trust their own intuition and appetite to maintain a healthy balance of nutrients for their own body.
The longer you have been eating a poor diet, the more imbalanced your body will be. It may take months or even years to feel as good as you did when you were young, but if you stick with the following recommendations, learn to follow what your body wants, and cultivate a positive attitude, I guarantee that you will become healthier and healthier, until one day you wake up feeling absolutely great. That is one of the most wonderful feelings you could ever ask for.
Common Sense Nutritional Recommendations based on extensive research and personal experience:
- Stick to Whole Foods – Avoid refined carbohydrates like white sugar, corn syrup, and white flour, as well as chemicals and processed foods of all kinds. They simply do not provide the nutrition your body needs, and they are often toxic. There are excellent whole-food alternatives available for all the products mentioned above.
- Choose Organic! – Organic foods offer a wider spectrum of nutrients than commercially grown, and pesticide residues are toxic! Include a variety of organic fruits and vegetables in your daily diet. Organic is better for you and better for all life on our planet!
- Avoid or Strictly Limit Animal Products to Less than 10% of your Diet – Meat, dairy, fish, and eggs should make up no more than 10% of your diet. Avoid eggs and dairy completely if you have any health or weight issues. The more animal products you eat, the higher your statistical chances of developing heart disease, diabetes, and cancer. A whole-foods vegan diet, with vitamin B-12 supplementation, can easily supply everything your body needs for excellent health. If you still choose to eat animal products, make sure you choose grass fed, organic, pasture raised, and humanely treated meats, eggs, and dairy, and wild fish from clean waters.
- Avoid or Strictly Limit Dairy Products! – Dairy products have been linked with childhood diabetes, allergies, auto-immune diseases, and heart disease. The highest rates of osteoporosis are found in populations that consume the most dairy products! Excess phosphorus in dairy products and meat causes leaching of calcium from bones and teeth. There are lots of good milk, cheese, and ice cream substitutes you can buy or make from nuts or seeds for occasional treats. Avoid soy-based products, because unfermented soy contains toxins and almost all soy is genetically modified (GMO). Also avoid products containing carageenan, because it can cause inflammation.
For a satisfying cheese substitute, blend raw sesame tahini with chick pea miso, or follow one of the many vegan “cheese” recipes online. Add a dash of lemon juice and a pinch of black pepper, plus a bit of mustard for a sharper “cheese” flavor. The only commercial vegan “cheeses” I’ve found that are both delicious and made from healthy ingredients are made by Miyoko’s, Treeline, and Kite Hill. Ask for them at your natural food store. Miyoko’s makes an amazing, melty “Mozzarella,” great for pizza topping. (Their other cheeses contain nutritional yeast, so are not recommended.) Kite hill makes a great “ricotta,” and a good cream cheese substitute. Choose the ones in smaller packages with less added gums. Treeline makes wonderful soft cheeses in different flavors.
- Consider Avoiding Gluten – Wheat and other grains containing gluten have been linked with auto-immune diseases, thyroid problems, and allergies. Many people simply cannot digest gluten properly. Pay attention to how you feel for three days after eating wheat, spelt, oats, rye, barley, and related grain products. If in doubt, leave it out! You can get gluten free organic oats in packets from Nature’s Path – the Homestyle plain oats are best, without the suspicious “natural flavors” added. If do you choose to eat grains, make sure they are ORGANIC or it is likely they will have been sprayed with toxic RoundUp!
- Eat Sprouted or Soaked Seeds! – Sprouts have an amazing array of vitamins and amino acids – far more than the original seed and a great deal more than most vegetables. You can easily grow them yourself. They are the most living foods on the planet and they provide probiotics for a healthy gut. Avoid alfalfa sprouts, because they tend to carry molds.
- Eat a Plant-based Diet – Organic fruits, vegetables, leafy greens, nuts, seeds, and sprouts form the basis of the ideal human diet. Beans and gluten-free grains can also be a healthy addition to your diet – highly recommended by Dr. Greger. Multiple degenerative diseases have been closely linked to consumption of animal products, so it is best to avoid them completely.
- Take a Vitamin B-12 Supplement – B-12 deficiency is quite common in meat eaters as well as vegans and vegetarians, especially as we age. There is no test that gives an accurate reading of your B-12 levels, so ideally everyone should supplement. The best form of B12 is Methylcobalamin with Adenosylcobalamin in liquid or sublingual form. Vegansafe B-12 is an excellent brand.
- Take a food-sourced Vitamin B Complex if Stressed, Dieting, or Taking “The Pill” – Stress and/or the hormone disruption caused by birth control pills can cause your body to use huge amounts of B complex vitamins. Garden of Life makes a good organic raw B complex.
- Include “Super foods” – Recent research has identified several foods that contain a super abundance of healthy nutrients: berries (especially wild Maine blueberries), broccoli (especially broccoli sprouts), seaweeds (especially Atlantic dulse), hemp seeds, chia, almonds, walnuts, Hawaiian spirulina, spinach, and pumpkin. Enjoy them frequently for a boost in health and vitality.
- Eat Your Proteins and Fats Early in the Day – Your liver processes protein and fat best before 2pm, so breakfast or lunch is the ideal time to eat seeds, avocado, nuts, and beans (or animal products if you still eat them). Soaked or sprouted seeds, like chia, sesame, sunflower, flax, and pumpkin are the best source of concentrated protein.
- Balance Your Omega 3 and Omega 6 Fatty Acids – The typical American diet is so high in Omega 6 fatty acids (from sunflower, safflower, corn, cottonseed, and soy oils, and animal products) that it is important to supplement with Omega 3 fatty acids, supplied by hemp, chia, flax, Hawaiian spirulina, walnuts, and pumpkin seeds. (Avoid fish oils. They are all contaminated.) The ideal ratio is a 1:3 balance between Omega 3 and Omega 6. The body can create some DHA and EPA from Omega 3 ALA, but a marine phytoplankton supplement (like Ocean’s Alive!) will insure adequate levels. If you choose to take fish oil, choose green lipped muscle oil to avoid toxins from contaminated fish.
- Avoid (from Medical Medium book): canola oil, all soy products, corn, corn syrup, corn alcohol, eggs, dairy, nutritional yeast, gluten, beet sugar, pork, farmed fish, MSG, all flavors (natural and artificial), citric acid, artificial sweeteners, fish oil, iron supplements, GMO foods, L-Carnitine, and glandular supplements.
- Get Some Sunshine – A few minutes of sunshine every day will give you many benefits beyond Vitamin D, including boosting metabolism and enhancing digestion.
- Take Vitamin D 3 – Vitamin D is a free gift from the sun. We need it for strong bones, healthy hearts, immunity, and calcium metabolism. Even if you spend a lot of time in the sun, you may still need to take a vitamin D3 supplement. If you live north of the San Francisco latitude, you probably need a supplement. Massive quantities are not necessary (2,000 units a day is good for most people). D3 is best taken with an equal amount of units of Vitamin A and the daily recommended amount of Vitamin K2. Make sure you also get plenty of Magnesium – Calm brand is a good supplemental form to take.
- Eat Your Greens! – Leafy greens supply more necessary nutrients than any other food. Have a big salad of organic greens everyday. Or blend greens in a blender with fruit to make delicious green smoothies. Blend greens with herbs, vegetables, nuts, seeds, chick pea miso, curry powder, or other herbs and spices for a super-healthy raw soups, and dips. Make sure to rotate to different greens every few days – though you can eat lettuce every day.
- Focus on Alkaline-Forming Foods – Alkaline-forming foods include leafy greens, most fruits and vegetables, most seeds, millet, amaranth, quinoa, black eyed peas, almonds, carob, cold pressed oils. These should be the predominant foods in a healthy diet. Acid-forming foods are meat, eggs, fish, sugar, corn syrup, most grains, pasteurized milk and dairy products, most nuts, most beans, fried foods, coffee, chocolate, prescription drugs, over-the-counter drugs, recreational drugs, all artificial preservatives and flavorings, and pretty much anything you find for sale in a box or bag. Sounds like the typical American diet, doesn’t it?
- Take Food-based Vitamins, Hawaiian Spirulina, and/or Atlantic Seaweeds – Unless you mainly eat sprouts, seaweeds, and garden-fresh organic produce, you may need to supplement with food-based vitamins. Not all vitamin supplements are created equal. Synthetic vitamins can become toxins in your body. Food-based vitamins are recognized by the body, because they are simply concentrated foods. I like raw, food-based vitamins, or organic plant concentrates. Anthony William recommends Mary Ruth Organics vitamins. Touchstone Essentials also offers high quality nutritional supplements.
- Drink Pure Water with lemon or lime juice – Most people need one half ounce of water for each pound of body weight per day. Spring water (not stored in plastic bottles) is best. Freshly distilled or filtered water is the next best option. If you live where water is fluoridated, invest in a reverse osmosis filter or try the ClearlyFiltered pitcher, which is priced very reasonably. Fluoride is a nasty toxin, and so is chlorine! Add the juice of lemon or lime, or a sprig of mint, to bring back the life force lost by storage or running through pipes. Start your day with an 8oz. glass of water and try to drink about half a cup every hour through the day. This can include the water in juicy fruits and smoothies. If the weather is hot or you are exercising or detoxing, you will need more water.
- Eat Some Raw Food at Every Meal! – Raw foods provide essential enzymes and vitamins that are destroyed by cooking. They also contain twice as much protein as cooked foods, because some amino acids are destroyed by heat. Including raw foods at every meal will aid digestion. Also, glutathione synthesis is dependent on an amino acid called cysteine that is destroyed by cooking, so all high-protein foods should be eaten raw whenever possible – that includes leafy greens.
- Soak Beans – Ideally, beans should be soaked or sprouted and steamed for easier digestion. Try adding a bit of flax oil and chick pea miso to sprouted, steamed beans after cooking for a satisfying meat substitute! (If you want to eat them raw, make sure the sprouts are well developed, like Chinese bean sprouts or pea greens.)
Email Bernadette Wulf
EFT – Reiki Master
Ideal Weight Coach
Phone (707) 824-0675
Final Thoughts on Nutrition
While your beliefs and positive thoughts can create health in spite of poor dietary choices, doesn’t it make sense to give your body the best possible nutrition just because you love yourself? Try eating an organic, whole-foods, plant-based diet for one month and see how you feel. If you are like me, you will never want to go back to the Standard American Diet (SAD).
Trust your natural appetite.
You will find that, after eating a whole foods diet for a few weeks, most junk foods will lose their appeal. Sodas, cookies, and candy will seem way too sugary. Snack foods with taste too salty. You will eventually find that you enjoy the tastes and textures of vegetables and fruits in their natural state.
Most ethnic cuisines have abundant vegetarian and vegan options, or minimal animal product dishes, particularly Indian, Thai, Chinese, Ethiopian, and Middle Eastern foods. Try a Thai pumpkin curry, Indian Dahl with brown rice or quinoa, Middle Eastern gluten-free quinoa tabouli and humus, and Chinese snow peas with shitake mushrooms – make sure there is no MSG or GMO soy sauce!
I hope you will enjoy exploring all the delicious vegan options available, and create yummy dishes of your own. The choices are endless. And don’t worry about protein. If you eat a wide variety of whole foods, you will always get more than you need.
Visit my Amazon store for the best nutrition and food prep. books available. Note: I prefer that you support your local economy by buying books from your local bookstore or natural food store. I offer them here for your information and to make them available to those who cannot find them locally.
The Choice is Yours
Be kind to your body
Be kind to our planet
This website is for educational purposes and is not FDA approved, but is protected under the U.S. Constitution rights of freedom of speech and your right to self medicate.