Color Your Plate!! Forget the FDA Food Plate...

It's summertime! With farmer's markets, home gardens and roadside produce stands there is no better time to start incorporating a healthy eating plan. When the FDA released it's newer, modern food plate in 2011 I was actually shocked by the proportions shown on the plate. This is NOT how we teach our own children to eat.

The FDA plate contains, in a nutshell, too many grains. Most households will throw a slice of bread or pasta in that "section" of the plate thinking it is all good for their children and themselves. When in fact, the "grain" being incorporated into the typical American diet is, in all liklihood, sourced from processed refined flours vs. whole grain products that are comprised of 4-5 ingredients. What this means in easy to understand terms - is that these types of grains are classified as SIMPLE CARBS. Now, don't get me wrong - we need carbohydrates for our bodies to function - but we need COMPLEX carbs.

What's wrong with simple carbs, products made from processed and refined flours, hydrogenated oils, etc. you ask? Basically, these foods are major contributors to Type II Diabetes, high cholesterol, hardening of the arties and blockage, heart disease and more.  (Dr. Russel Blaylock, Blaylock Wellness Report Newsletters) Because simple carbs are processed the same as table sugar in our bodies (Dr. John Lee "What Your Doctor May Not Tell You About Breast Cancer") it promotes and fuels cancer cell growth. There are  many reasons to reduce simple carbs in one's overall diet. Another one is its contributory factors to auto immune diseases, gluten in particular. Once a family staple in our household, I would guess we have not served pasta in our home for at least 18 months. Once fooled by the "whole grain" varieties, label reading helped me realize that those, as well, are made with processed, refined flours.

That's not to say we go completely without.  Sundays are set aside as a day to enjoy a bakery item - such as a muffin or pastry, made with refined flour, sugar and omega-6 oils (I am reading a lot right now on Omega 6 and Omega 3 oils and surely will share more about that in a future post.) Eating clean 90% of the time allows us to deviate and maintain our weight losses, and continue to keep us free of Rx and OTC drugs.

There is a lot more I could go into regarding the FDA's attempt at create a balanced food plate diagram. Even though it is posted in our children's classrooms, we let our kids know that it does not mean it is accurate in portraying a healthy eating lifestyle.

There is no better time than the summer season to cover 1/2 to 2/3 of your plate in non-starchy vegetables, which contain good carbs. Greens and vegetables are GOOD FUEL for your body and give it the energy it needs. These foods are alkaline based, and when consumed in a ratio that is greater than acidic foods (such as dairy and meat food groups) it will help you lead a life in which you will feel better, look better, enjoy increased clarity of mind and energy.

Below is a sample of a Heatlhy Living Dinner Plate I created after listening to Dr. Molly Geil give a talk on a 30 Day Detoxification/Feeling Fit program. I created this mostly to post on our refrigerator to keep us accountable for food serving proportions, along with ideas for each section in order to assist my husband who is home first weekdays, and typically puts our dinner together. There is an entire booklet available for anyone who does wish to detox or eliminate foods they may be allergic or sensitive to in order to determine what is causing their aches, low energy, weight gain, etc.  The page goes into a detox plan a bit as well, but primarily - the idea was to provide a healthy living food diagram. Our family has incorporated much of the information in this booklet into our day to day living, and the page below simply makes a great "cheat sheet".

Currently, if your plate is all protein, then by all means - start with the FDA plate to steer you in the right direction. However, if you experience any of the simple carb related ailments then I would encourage you to shift gears and color your plate - there is no better time to start than when fresh produce is readily available!

To your health,

Rita S.

Food Pyramids - Go Green!

People want to know, "what did you do to lose weight and keep it off?"  Quite simply, I made a LIFESTYLE CHANGE.  Diet is not in my vocabulary.  I did not eliminate all carbs, nor did I pump up, and plump out, on enormous amounts of meat.  I did not become a vegetarian, nor did I head to the south beach.
COMMON SENSE.  That's really it, in a nut shell. (Nuts are GOOD FATS, by the way!)  I did not read a diet book, join a club, or a program in which I had to weigh in weekly or pay a fee to have someone tell me what I should and should not eat. I DID NOT count calories, and the health newsletters I read would totally agree with that.   We need calories - but there are good calories, bad calories.  Our bodies NEED FUEL - good energy.    Green food is fuel for your body, consume lots of brown food, sugars, simple carbs and you may as well be pouring battery acid in. Okay, maybe that's an extreme analogy - but acidic food is TOXIC food and promotes ill health and disease.
Check out the Healthy Living Cheat Sheet below. If you need a jump start to healthier living this guide has helped 100s of people.  Most of us have addictions, and we don't even know it. We are addicted to sugar - no less a drug in our body than perhaps a weed. Caffeine, akin to alcohol. Simple carbs - another word for "joint pain".  Artificial sweeteners - have you seen the commercial of the egg frying on hot pavement "this is your brain on drugs?" - well, don't be fooled by your diet sodas - it is pretty much an equivalent to frying your brain cells!
You may think this a little harsh, but the truth can be just that.  I am not saying you need to curb all your addictions at once...I backed off more slowly, 50%, then 75% and now I would say I eat alkaline about 85-90% of the time. I did not do a 30 Day Detox until I had already lost 62 lbs, and at the end of those thirty days I had lost 16 more!
For some - a jump start - cold turkey on all the allergenic foods in Step 1 are the only way to go. Those with serious addictions will likely experience headaches by day three. BUT if you stick with it, by the end of the first week you are going to feel SO MUCH BETTER!
If you can eat clean and green you may not need to incorporate a vegan (pea. brown rice, cranberry) protein shake - whch is pH correct for your body, into your lifestyle. For myself, I needed a convenience button and the Essentials shake fit my needs, not to mention I made up some pretty delicious concoctions! Dessert for breakfast-  I like that very much! (LOL)



I did not create the plate diagram above, but I do want to clarify the protein section. This does not mean an 8 oz steak every day, taking up 1/4 of your plate is acceptable! Dr. Russel Blaylock stated, in one of his newsletters, that  12 oz of red meat is all we need in ONE WEEK! Research is showing that iron toxicity is prevalent in almost all forms of cancer. And if you are not eating grass fed, organic beef....well then, forget it if you think you are eating healthy. Paleo people - be warned that excessive amount of MEAT is acidic and cancer cells thrive on an acidic state of being. There are plenty of low carbers out there who also think they can eat meat to their hearts desire and not have ill effects. Yes, you may lose weight initially, and perhaps permanently if it keeps you off the sugars and simple carbs, but people who eat healthy get cancer, too. I would almost be inclined to say that vegetarians perhaps have it down right, regarding healthy eating. But unbeknownst to many of them - SOY is not a HEALTH FOOD.  Not by the time it goes through American processing (which makes the end product acidic). GMO is an entire issue with soy, and even organic soy absorbs more trace metals from the ground than any other plant in the plant kingdom.

More than 50%, I would even suggest to make 75% of your plate GREEN. Healthy nut choices can be included in that. Drizzle extra virgin olive oil on your salad. Cut up half a lean chicken breast to go with your salad, and add some fresh fruit to your salad to brighten the flavors. It is amazing how vibrant and delicious a salad becomes when you add a variety of toppings to your dark green GREENS (iceburg lettuce is NOT a health food - avoid it as it equals empty calories).

And for the record, unless I am detoxing I treat myself...if you have behaved all week long, made healthy choices and stuck with it - by all means go out and treat yourself to a mocha, a scoop of ice cream, or a couple pieces of dark chocolate.  Depraved people have been known to eat an entire quart of ice cream or bag of chips in one sitting - don't do this to yourself.  Rewards - it's all about feeling better, having  more energy, and going GREEN!

To your health,

Rita S.

28 Day Jumpstart - Overview Notes

The other day I listened to Ti Caudron's audio overview of the 28 day jumpstart program, and wrote down some key points I thought rather interesting. if you are interested in cambiati, which translates to lifestyle change, you may wish to listen to the overview yourself. Like reading the bible, people are at different places in their journey, whether spiritual or healthful living, so I may not have a note on something that could be key for your own situation. Make sense?
I will simply list my notes in bulleted fashion and not fill in with my thoughts and extraneous words, which may be too much to digest right now. I am always open to discussing these things in person. I find it all quite fascinating and am excited to talk about it.
Overview points:

1. Eat clean food - what would be hunted and gathered. (This is based on the work o Dr. Loren Cordain, who wrote The Paleolithic Diet. For those with autoimmune system disorders, such as MS, IBS- symptoms subside during the program as it brings the body back into complete hormonal balance.)
2. Many people consume food and beverages that trigger reactions in the body. Pull these foods out to start with a clean slate. You can then add things back in, one at a time, being aware of how you feel.
3. No calorie counting - the goal is to ensure we consume total optimal nutrition.
4. Mindset is key - simple to overcome poor eating habits if you understand the whys. You need to commit to your own body as you would commit to your child when you tell them you will pick them up after school
5. Move toward optimal body composition.
6. Your gut is part of the nervous system. If it is inflamed, and you remove foods that cause the inflammation, you reduce inflammation in your brain as well.
7. Detox and cleanse. Unplug from habits that don't serve us - not bringing in foods that clog our pipes and take in very nourishing foods. Liver is a garbage disposal of the body - it processes excess hormones, vitamins, eliminates toxins, etc.
8. Toxins are stored in fat - boy's way of protecting organs from toxins. People following the program decrease fat mass - the fat cells are excreted and releases toxins.
9. 20% of what you do gives you 80% of the results. If you think you're doing well find little things that bring you down.
10. It takes 21 days to form a  new habit - it takes that long to break the brain from routine.
11. For some people, eliminating foods your body is allergic to may cause withdrawal symptoms such as headaches - the body will seize the opportunity to detoxify itself and you will feel better in a few days.
12. Exercise for 12 minutes a day - positive effect on the body and encouraged - find something that makes you feel good, not worn out.

I said I wasn't going to elaborate and make this a long thread, but I want to add to #4.  When I read Dr. Lee's book on breast cancer and really began to understand how food is processed in my body - it was that information which made me determine to cambiati, aka develop a lifestyle change.
The 28 day program is not for life, but through it we will feel better than we maybe have in years. It is highly unlikely you will digress afterwards, to all of your old eating habits. Once you experience feeling good, why would you want to return to a life of fatigue, pain and whatever other symptoms you may currently experience. You purchase clean foods yourself - we could have a shopping party! "Easy buttons" are available for those who need the convenience.
It will be a bit yet before I am ready to commit to the Jumpstart program. Let me know if you are interested. I am thinking that locally, we could form a support group.

To your health!
Rita S.