Eating Tips
Click
here for our sample menus.
A
good diet is the base of any health program; the supplements simply
support and enhance your overall health. A good rule of thumb
to follow is to ensure that 80% of the foods you eat are alkaline-based,
high-water content foods. On this page you will find a list
of suggested foods to eat and to avoid as well as some suggestions
for maintaining a healthful kitchen.
First
we want to start you of with some tips to help you adjust to your
new healthier way of eating. Click the links below to read the
information in that section.
Do
not make a radical change in your diet overnight!
Instead,
gradually transition your diet to create a lifestyle that will support
you long-term. If you are currently eating a lot of red meat
and carbohydrates, then you can begin by slowly cutting these things
out and replacing them with fish, vegetables, etc. For example,
if you eat a lot of bread, you can make a sandwich with a rice cracker,
or sprouted-grain bread instead of a sourdough loaf. If you
are eating a lot of chips, switch to eating raw vegetables with an
avocado dip or salsa. If you decide to go 'cold turkey,' however,
and immediately cut out all the foods you enjoy, than you will likely
not follow through long-term. Instead, make the process fun.
Taste and try new foods to discover what you not only enjoy, but what
also supports your health and vitality. And, if you occasionally
want to enjoy a treat, go for it! Or, try a treat that is sweetened
with fruit juice instead of sugar. Just remember the 80/20 rule
of ensuring that at least 80% of your diet consists of optimum foods.
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Make
sure you are eating foods that still give you the textures you enjoy
Remember
to maintain the "crunch and munch." For example, try
eating some raw vegetables with hummus or avocado dips as this gives
you both the crunchy and creamy textures. Or, try eating some
almonds as a snack food. See the menu samples
below for a variety of international foods to try - either at home
or dining out.
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Use
a variety of spices to add flavor
Experiment
with things like sun-dried tomatoes, which have a lot of flavor, or
go to a health food store to seek out your options. For example,
Bragg™ Liquid Aminos is a great alternative to any soy sauce.
There are many great seasonings by Spice Hunter™ for a variety
of international flavors.
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Stocking
your kitchen
- A
variety of organic fresh seasonal fruits and vegetables
- Lemons
and herbs
- Distilled
water
- Olive
Oil, Udo's Choice® Perfected Oil Blend, Flax Seed Oil, Grape
Seed Extract Oil
- Seasonings:
Bragg™ Liquid Aminos, any Spice Hunter™ seasoning as
well as The Zip by Spice Hunter
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Tools
for your kitchen
- Food
Processor
- Blender
- Juicer
that can pulverize wheat grass
- Wok
- Steamer
- Barbeque
- Salad
Spinner
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Organizing
Principles
- Dramatically
reduce or eliminate processed foods.
- Read
labels carefully. If you need a dictionary to understand it,
don't buy it!
- Remember
the 80/20 rule: Your diet should contain 80% water-based,
alkalizing foods. Only 20% should be cooked foods.
- Remember
to drink half your body weight in ounces per day (i.e., if you weigh
150 pounds, you should drink 75 ounces per day). Remember
to drink water 30 minutes prior to eating.
- Enjoy
yourself! It's not about what you can't have, it's about developing
the consistent habits that allow you to eat foods that you enjoy
and that give you the health and energy you deserve.
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What
should I avoid?
Junk
(non-foods)
These are refined, over processed and loaded with sugar, salt, coloring,
additives, and hardened (hydrogenated or partially hydrogenated)
vegetable oils, margarine, butter, and hidden ingredients.
All refined non-foods are deficient in fiber and many essential
nutrients. Such non-foods are a direct assault on the blood.
Alternatives:
Try some carrots with hummus dip or some fresh-baked, seasoned
tofu nuggets. |
Sugar
Processed or refined sugar must be completely avoided - it is very
acidic and increases glucose levels in the blood rapidly.
Glucose is the first thing to be metabolized by yeast, bacteria,
fungus, and mold in the body. This creates a highly acidic
environment where disease and symptomology thrive.
Alternatives:
Fruit is a sugar you can have. Remember that the craving
for sugar comes because your body is not absorbing the food
you're eating. Try drinking water or a green drink first.
This can alkalize you, making your body less prone to cravings. |
Animal
Products
Whatever nutrients may be in animal food, it is not worth the stress
put on the body and the energy required to extract them. Animal
foods are highly acid-forming, and as grown in the U.S., has high
levels of bacteria, yeast, fungus, and associated toxins.
The methods involved in utilizing domesticated animals for human
food involve a number of steps which increase exposure to yeast
and fungus and their mycotoxins. For one thing, animals eat
stored feed from silos, which is characteristically contaminated
with fungi and toxins. These influences are passed on to the
consumer. Avoid all processed, pickled, and smoked meats,
such as sausages, hot dogs, corned beef, pastrami, pepperoni, and
pickled tongue or feet. Dairy contains lactose, a form of
sugar. Dairy is also very mucous-forming. The mucous
is produced by the body in order to neutralize the acids.
Alternatives:
Try fish instead of pork or beef. Just make sure to
get it from a fresh source! |
Stored
Potatoes/Grains
Stored grains begin to ferment in 90 days under most conditions.
In a short time, they will be full of mycotoxins. it is also
unwise to eat animals that eat stored grains. in 1991, researchers
studied 112 patients with esophageal cancer and found positive correlations
between esophageal cancer and stored grains. Similarly, you
cannot cut out a moldy spot on a potato and assume you "got
it all." Once mold is present anywhere, it renders the
whole product toxic. (Study: Ghardirian P. Thermed Irritation
and Esophageal Cancer in Northern Iran (1987). Cancer 68 pp.
1909-1914)
Alternatives:
Try some spelt, kamut, and non-yeast breads and noodles |
Malt
Avoid malt products such as malted milk and certain cereals and
candy. These foods are all fermented with fungus, contain
high levels of sugar, and are highly acid- and mucous-forming.
Brewer's
Yeast
Avoid
or reduce your usage of all products containing brewer's yeast,
especially baked goods such as bread, muffins, pies, cakes, and
pastries. The grains in bread and cookies usually contain
yeast/fungus and mycotoxins already, and the moisture content of
the finished products tends to promote further growth of these forms.
Regular consumption of brewer's yeast and its toxins can lead to
many cancers, particularly breast, prostate, and liver cancer.
Other symptoms result as well, such as Crohn's disease, colitis,
heart disease, kidney disease, diabetes, sarcoidosis, cirrhosis,
arthritis, and osteoarthritis (the aging arthritis).
Condiments
Avoid
condiments such as mustard, ketchup, steak sauce, soy sauce, tamari,
mayonnaise, salad dressings, chili sauce, horseradish, and monosodium
forming substances, which are fermented with fungus. For the
same reasons, avoid pickled vegetables: relish, sauerkraut, and
of course, pickles!
Alternatives:
Fresh squeezed lemon as an enhancer, It's delicious! |
Mushrooms
Avoid edible fungi; mushrooms of all kinds, truffles, etc., and
even spirulina and algae. These foods are all acid-forming and contain
mycotoxins.
Alternatives:
Put sprouts and squash on salads and in sauces for alternatives
to fungi. |
Caffeine
Avoid all products containing caffeine, including chocolate, tea,
and all forms of coffee. All are highly acid- and mucoid-forming.
Peanuts
Avoid peanuts and peanut products. Peanuts contain twenty-six different
carcinogenic fungi.
Corn
Avoid corn and corn products. Corn contains twenty-five mycotoxin-producing
fungi.
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What
should I eat?
Dark
Green & Yellow Vegetables & Grasses
An excellent source of alkaline salts. These are anti-yeast/fungus
and anti-mycotoxic. Some examples include: lettuce, broccoli, asparagus,
wheat grass, bell peppers, squash, chard, sprouts, etc.
More
Suggestions: Try veggies steamed over spelt
noodles, stir-fried with chick peas in soy oil over basmati
rice, or grilled in olive oil and seasoned with herbs. |
Certain
Carbohydrate Vegetables
Potatoes (not commercially stored), winter squash (acorn,
butternut, hubbard), sweet potatoes, and pumpkin.
More
Suggestions: Try some whipped butternut squash
or sweet potatoes with a fresh green leaf salad. |
Legumes
Black
beans, chickpeas, peas, adzuki beans, white beans, chestnuts, cowpeas,
dried pinto beans, and lentils (soy and lentil are a good source
of protein).
More
Suggestions: Enjoy some hummus and greek salad,
or lentil soup with a slice of non-yeast bread. |
Protein
Raw almonds, raw sunflower seeds, raw pumpkin seeds, hazelnuts,
fresh soy sprouts, organic soybeans, fresh tofu, soy oil, and lecithin
(a by-product of soy).
More
Suggestions: Make a tofu dressing for salad
and vegetables, or enjoy a fresh soy sprout salad with grated
carrot and fresh squeezed lemon for dressing. |
Low
Sugar Fruits
Lemon, lime, avocado, tomato, grapefruit
Alternatives
• Bread: Pacific Bakery Yeast-Free
Bread, kamut, or spelt bread.
•
Pasta: Rice or spelt pasta
Salad
Dressing
Go naked! Try raw vegetables seasoned with salt, pepper, or other
spices. Otherwise try a small amount of Olive Oil, Lemon Juice,
Salt, and Pepper.
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Where
can I eat?
Asian
(Chinese, Japanese, Vietnamese) Restaurants
... are great if you ask them to hold the mushrooms and corn and
order vegetables and rice dishes.
Fast
Food "Wrap" Restaurants
... where you can special order what you want in your wrap are great,
especially if you can also get a special sprouted wheat tortilla.
One good option is the Greek wrap: hummus and veggies wrapped in
a special sprouted wheat tortilla (alkalizing rather than acidic
once you sprout the grain).
Health
Food Markets
... often have fresh, organic salad bars as well as deli sections
with a wide range of food selections.
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The
key to eating healthfully is to eat consciously. Make sure you
know what you are eating before you eat it. Make special requests
at restaurants for salads, grilled vegetables, and lemon and
olive oil for your salad, and shop at stores that you know carry
quality foods. |
Menus
This
section is designed to give you a sample and some options for food
choices that are tasty, healthy, and give you variety. Sample
different foods and menus to discover what you love. Or, combine
the "Eat at Home" menus with the "On the Road"
menus for even more variety.
Whether
or not you are at home or on the road, try creating themes for different
days. For example, Monday is Greek day, Tuesday is Chinese,
Wednesday is Mexican, Thursday is Thai, Friday is Italian, and Saturday
is Japanese. Play around with different menu options at each
type of restaurant (or even if you are cooking at home).
Sample
Home Cooking Menu
| |
Breakfast |
Lunch |
Snack |
Dinner |
| Sunday |
Steamed
broccoli with light olive oil & lemon |
Vegetable
wraps (sprouted tortilla with peppers, vegetables, almonds,
etc.) |
Raw
almonds |
Grilled
halibut in pesto sauce, asparagus, tomato/cucumber/ avocado
salad |
| Monday |
Open-face
avocado sandwich (avocado, tomato, and seasoning on toasted
sprouted bread) |
Tuna
burger on a sprouted wheat bun with fresh tomato and lettuce,
mixed green salad |
Rice
crackers with raw almond butter |
Vegetable
fajitas with guacamole & salsa, gazpacho soup, and mixed
green salad with clover sprouts, pine nuts, herbs, roasted peppers,
and olive oil spray |
| Tuesday |
Roasted
Vegetable broth soup (i.e., diced zucchini and yellow squash)
and green salad with crunchy chow mein noodles and green peas |
Warm
spinach salad with falafel |
Sunflower
sprouts, cucumbers, Udo's Choice® Perfected Oil Blend and
lemon |
Vegetable
stir fry seasoned with Bragg™ Liquid Aminos, wild rice,
and miso soup |
| Wednesday |
Tomato,
cucumber, and avocado salad with light olive oil and lemon |
Roasted
vegetable wraps (in sprouted tortilla) with hummus and tabbouleh |
Flax
seed chips and guacamole |
Barbequed
salmon with a vegetable skewer and a mixed green salad with
avocado tofu dressing (put tofu in a blender with one avocado
and add seasoning - i.e. Mrs. Dash™) |
| Thursday |
Stir
fry broccoli, sesame oil, Bragg™ Liquid aminos, spice
powder, sesame seeds |
Lentil
soup with field greens salad and no yeast crackers |
Raw
vegetables (jicama, celery, and carrots) and guacamole |
Split
pea soup and soft-shell fish tacos with lettuce, tomato, guacamole,
and salsa (optional sour cream) |
| Friday |
Stir
fried vegetables with hash browns and green peppers and onions |
Vegetable
burger, avocado, lettuce and tomato on sprouted wheat bun and
sweet potato |
Date
shake |
Taco
salad: Crunchy tortilla (place olive-oil basted tortilla upside
down over a bowl in the oven), pinto beans, romaine lettuce,
tomato, and avocado sprinkled with shredded rice cheese |
| Saturday |
Steamed
broccoli with light olive oil & lemon |
Vegetarian
chili and yellow squash |
Hummus,
tabbouleh and raw vegetables |
Grilled
salmon, asparagus, spinach salad and lemon tofu cheesecake |
| |
Breakfast |
Lunch |
Snack |
Dinner |
| Sunday |
Miso
soup and spinach and fresh greens with lemon and lime juice
and Udo's Choice® Perfected Oil Blend |
Grilled
zucchini, peppers, cauliflower, and broccoli over millet |
Fresh
melon or grapefruit (after 30 days of cleansing and only on
an empty stomach) |
Minestrone
soup, spaghetti squash with tomato/basil sauce and steamed broccoli
|
| Monday |
Vegetable
juice (carrot juice, celery juice, parsley juice, and wheat
grass juice) |
Roasted
eggplant sandwich on whole wheat foccacia bread with roasted
peppers and pesto and tomato-spinach soup |
Taro
beet and sweet potato chips |
Curried
tofu and vegetables (peppers, carrots, broccoli, cauliflower,
onion, garlic, etc.) with wild rice |
| Tuesday |
Stir
fry vegetables and hash browns with green peppers and onions |
Chopped
salad: finely chopped romaine lettuce, tomato, cucumber, pine
nuts, sun-dried tomatoes, chopped herbs, olive oil, and basil |
Grilled
vegetables with olive oil spray and seasoning |
Cream
of broccoli soup with soy milk and roasted vegetable wrap |
| Wednesday |
Basmati
rice with sliced avocado and tomato with lemon juice |
Nicoise
salad (tuna, red-skinned potatoes, green beans, olives, romaine
lettuce with lemon dressing) |
Celery
and jicame with raw almond butter |
Lentil
soup and pita chips with mixed green salad (flax seeds, lentil
sprouts, tomato, cucumber, mixed baby greens) |
| Thursday |
Assortment
of fresh melons (after 30 days of healthful living and cleansing) |
Soft
shell fish tacos (i.e., halibut, vegetables, guacamole, and
tomato salsa) |
Stir
fried tomato basil, garlic, and zucchini |
Rice
(or spelt) pasta with pesto sauce, cabbage, carrots, and pine
nuts, garlic toast, and mixed greens salad with tomato, cucumber,
flax seeds and avocado |
| Friday |
Brown
basmati rice with broccoli and cauliflower seasoned with olive,
salt, and pepper |
Ginger/carrot
soup with zucchini salad (zucchini, red leaf and romaine lettuce,
radish, and onions with flax seed oil, salt, and garlic dressing |
Healthful
oatmeal raisin cookies |
Pizza:
Grilled vegetables, rice mozzarella, tomato sauce on yeast-free
crust |
| Saturday |
Tomato,
cucumber, and avocado salad with lemon and vegetable juice (celery,
cucumbers, parsley, and spinach) |
Roasted
vegetable salad (mixed greens, eggplant, zucchini, yellow squash,
peppers, asparagus, sun dried tomatoes with citrus dressing)
with potato and arugula soup |
Veggie
Stix™ (available at most health food stores) |
Broiled
herbed mahi mahi, vegetable medley, and baby green salad with
flax seeds, lemon, and olive oil |
Sample Traveling Menu
| |
Breakfast |
Lunch |
Snack |
Dinner |
| Sunday |
Steamed
broccoli with light olive oil & lemon |
Airplane
Bring cut up cucumbers and carrots to snack on.
Pack a salad wrap (vegetables, hummus, etc. in a pita) to
take with you |
Raw
almonds |
Call
ahead and the chef to make baked fish, a fresh vegetable salad
(i.e., Baked fish with rosemary, salt, and pepper, sauteed
spinach with garlic, and a green salad with olive oil and
lemon) |
| Monday |
Miso
soup and cucumber, tomato, and avocado salad |
Wrap
Fast Food
Ask the hotel concierge (or call around yourself) to find
a fast food wrap restaurant. Order a vegetable wrap
with guacamole and sweet potato chip and fries |
Hotel
Raw vegetables and guacamole if available |
Chinese
Wonton soup (no egg, no mushrooms), szechwan shrimp and snap
peas with black bean sauce (Remember to ask them to hold the
MSG!) |
| Tuesday |
Hotel
Stir fry broccoli, sesame oil, Braggs™ Liquid Aminos,
and sesame seeds |
Salad
Bar
Big salad, vegetable soup, and potato |
Sunflower
sprouts, cucumber, Udo's Choice® Perfected Oil Blend,
and lemon |
Seafood
Grilled halibut, asparagus, field or mixed green salad |
| Wednesday |
Restaurant
Fresh melons and/or grapefruit (on empty stomach after 30
days of cleansing) |
Restaurant
Tuna over salad with tomato, cucumber, mixed greens, etc. |
Vegetable
chips (ask hotel to help you find a health food store or grocery
store to purchase healthful snacks) |
Thai
Vegetable spring rolls (fresh), vegetable fried rice (with
no eggs), pad thai noodles (no eggs, no mushrooms) |
| Thursday |
Hotel
Steamed broccoli with olive oil and lemon |
Greek
Greek salad, falafel, hummus, and pita |
Raw
almonds |
Italian
Big green salad with lemon, asparagus, angel hair pasta with
olive oil, basil, garlic, and tomato and lemon sorbet |
| Friday |
Hotel
Stir fry vegetables and hash browns with peppers and onions |
Mexican
Fish tacos or beans tostada (ideally made with pinto beans
- make sure that the beans are not made with animal fat. Hold
the sour cream and cheese. Ask for extra lettuce, salsa,
and guacamole) |
Hotel
Grilled vegetables with spices |
Japanese
Edamame (boiled soybeans), salad with ginger dressing, and
vegetable nori roll-ups |
| Saturday |
Juice
Bar
Go to a juice bar and order a blend of fresh vegetable juices |
Salad
Bar
Spinach salad and vegetarian chili with baked potato |
Raw
hazelnuts or almonds |
Indian
Dahl (lentil soup) and vegetable curry over rice |
Check out the amazing Testimonials of people - many very sick indeed
- some athletes - who have moved to eating these foods. Check
out our delicious Sample Recipes - or go shopping today with our printable
Shopping List.
And if you are feeling really confident why not learn
How To Cleanse!
SnyderHealth.com offers a range of supplements to help you alkalize
and energize at lightning speed (and help keep you alkaline when
you wander!). Visit the SnyderHealth.com
Store today.
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