NUTRITIONAL INFORMATION

 

 

Body Miracle

By

Lucy Cruze

  Certified Nutritional Herbologist

 

Congratulations, you are well on your way to becoming more health minded. The following recommendations are to help you along in your journey in hopes that they will inspire you and motivate you to look further into the wealth of information that is readily available. Soon you will find an optimal plan and way of eating healthy that fits your life style and taste. Believe me, there is so much out there to choose from, and you have just begun.

Most people just want to feel better, have more energy and eliminate illness and fatigue from their lives. Some may want to loose weight or turn back the clock on aging. All of the mentioned can be done successfully and easily just by eating properly. It is true - good and vibrant health begins with good assimilation and good elimination.

It is important to follow a good wholesome eating plan that is both nourishing and healing to your body. It is important to your body and health that you feed it with foods that will build your body up as well as strengthen it both inside and out. Good nutrients are vital to the life of the body. If a body is being starved due to poor eating habits and lack of life sustaining vitamins, mineral and fluids, it will begin to break down. It is during this time of break down that pain, congestion, immobility, even disease and death will occur. Most people were not born sick, but rather we make ourselves sick over time and neglecting the body of vital nutrients.

I would ask you to make a list of all the good changes you would like to see within your body and health, such as having more energy, feeling less stress, thinking more clearly, as well as looking more youthful and rested. As you journey to a healthier you, you will come across many valuable articles and information that you can apply to the list you made for yourself.  

To achieve your optimal level of health, start today to make a conscious effort to commit yourself to healing your wonderful body miracle.

 

 

Assimilation and Elimination
Good Food or Bad Food

What in the world are we eating!

Consumption
- How Much and What is Being Consumed by Americans…

40% of all Americans eat no fruit.
82% of all Americans eat no vegetables. The average American in one year eats;
756 donuts
60 lbs. of cakes and cookies
23 gal. of ice cream
7 lbs. of potato chips
22 lbs. of candy 365 cans of soda pop 134 lbs. of refined sugar

Comparisons
- Fast Food Meals vs. Healthy Meals

Let’s start with the most important meal – breakfast. Breakfast means we break the fast from our long 8 to 10 hour sleep cycle. So it’s important that the first thing upon rising we feed our body good nutrition. Fruit is especially important because of their natural sugars and their ability to help level out the body’s sugar imbalance. However, please note that those who are diabetic or glycemia should refrain from large amounts of sugars even fruit sugars. Fruits are considered the cleaners of the body while the vegetable juices are the builders of the body. Upon rising it is important that we cleanse the body of yesterday’s waste.

In the interest of time – Smoothies can be considered the good “fast food” of the healthy drinks.

Breakfast Comparisons
• Fruit Smoothie 200 calories/ 35 Carbs/ 20g Protein
1 Small Banana, 1 cup fresh Orange Juice, 4 Strawberries, 1 scoop of Soy Powder
• Quaker Granola Cereal 438 calories/ 44 Carbs/ 20g Fat
1 Serving (equals 1 cup) with Milk

Lunch Comparisons
• Spinach Salad 12 calories/ 2 Carbs
2 Cups (from home, & doesn’t include all the wonderful fresh additional vegetables)
Added Nutrients; 4028 i.u. of Vitamin A, 116mg Folic Acid, 60mg Calcium, 334mg Potassium
• Wendy’s Baked Potato 470 calories/ 80 Carbs/ 14g Fat
1 Large Potato with Cheese and Broccoli

Nutritional Needs
-There are 90 Nutrients that the body must have everyday that include…

• 60 Minerals
• 16 Vitamins
• 12 Amino Acids (Protein Builders)
• 3 Fatty Acids

If these vital nutrients are not met daily then disease deficiency can occur in the body. Diseases such as;

Depression
Cancer
Arthritis
Ulcers (lack of trace mineral bismuth)
Kidney Stones (lack of calcium)

At times when life gets hectic and busy we find it hard to eat a good healthy balanced meal. A daily vitamin and mineral supplement is then recommended.

Assimilation and Elimination
- What Does It Mean?

Our body has two major metabolic functions, One is to assimilate nutrition, and the other one is to eliminate waste. Once nutrition is fed to each cell of the body the left over waste is eliminated from the bowels and the urinary track. The way to get healthy is to increase the good nutrition going in and to increase the elimination of waste going out through the bowls and the urinary track.

Health Factors for Good Assimilation

• Nutrition is what our body is made of. Our bodies are alive and living. It makes sense to eat what can give life back to our bodies. If we put raw fresh vegetable juice under a microscope what would we see? We would see live living cells. If we put our blood under a microscope what would we see? We would also see live living cells. We find the two samples to be almost the same in that they both consist of living cells.

• We Eat to Live Not Live to Eat The average American lives to eat without the knowledge of what they are putting into their bodies, only that they like it and it tastes good. Just because they sell it at the grocery store doesn’t always mean it’s good for you. We have become slaves to our taste buds. We have to retrain ourselves how to eat to live. Make a healthy conscious effort to choose your foods wisely.

• We Are What We Eat A lot of people are sick and tired. We are what we eat. If we eat live healthy foods we will sustain our life. If we eat dead unhealthy foods we will become unhealthy and die.

Health Factors for Good Elimination

• Increase Fiber in Diet Eating more raw fresh vegetables and fruits like fresh raw spinach, pears and green apples increase dietary fiber and keep the colon healthy and moving.

• Drink Plenty of Pure Water and Fresh Raw Juices Keeping the colon hydrated is important in keeping the bowels moving.

• Colon Cleanse Understand that death begins in the colon. A constipated colon can cause numerous toxins and poisons to builds up in the body. This is how many illnesses begin in the body. The toxins and poisons of a constipated colon seep back into the body, polluting the blood, which then congests the lymph system, liver and gall bladder. It is recommended that a colon cleanse be performed at least three times a year. A colon cleanse can consist of the following recommendations.

   

  Dr. Schultz’s Colon cleanse – Formula #1 and #2, this can be done at least three times a year. (1-800-herb-doc)
  Salt water colon bath – 1 tsp. sea salt to a 16 oz. glass of warm water upon rising in the morning for one week.
  Lemon water cleanse – ½ fresh lemon juice to a 16 oz. glass of warm water upon rising in the  morning. This is so safe that it can be done every morning.
  Colonics – by a certified licensed therapist

• Exercise - It is no secret that exercise helps a sluggish bowel to move. Try walking, jumping jacks, and yoga as an exercise to help the bowels keep moving.

 

Good Food or Bad Food
- Organic or Inorganic - Vegetarian or Meat

I want you to decide what foods are good or bad for you! I believe in free agency – in other words, the power to choose for ourselves. Remember moderation in all things. Not overindulgence – not under indulgence. I think we all are in agreement that we want to eat the good foods and not the bad foods. I believe once a person obtains the knowledge of good food vs. bad food, the choices become easier.

What are good foods?
Foods that are alive and organic, just like our bodies. Raw fruits and vegetables, whole grains, raw nuts, seeds and legumes cooked in low heat.

What are bad foods?
Inorganic foods that are over cooked, anything that contains a cellophane wrapper, devitalized, canned or processed foods. Foods that are processed with preservatives, additives, flavors and colors.

Vegetarian Diet
-A personal choice

The biggest myth about vegetarians – vegetarians don’t get sufficient amounts of protein. Before proteins become protein in the body it first has to be an amino acid. Many of the fruits and vegetables we eat are loaded with amino acids. Think of the largest and strongest animal in the world, the elephant. Do they eat meat to obtain protein? No, they are plant eaters. Knowledgeable vegetarians are very healthy. The American Dietetic Association, claims that, “ appropriately planned vegetarian diets are healthful, are nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.”

The 8 types of vegetarians.

1. Sproutarianism – A diet built primarily around sprouted seeds, such as bean sprouts, wheat sprouts or broccoli sprouts, but usually supplemented with other raw foods.
2. Fruitarianism – Nothing but fruits and berries includes also lots of fresh raw juices as well as grains, nut, seeds, legumes, and even tomatoes and eggplants. In short, any part that a plant can easily replace.
3. Raw Foodism – Excludes anything cooked past 118 degrees, the point at which enzymes begin to be destroyed. Some practitioners believe that Jesus ate mostly raw foods.
4. Veganism – No meat, dairy, eggs, or other animal products, not even honey. Many vegans also avoid wearing leather.
5. Ovo-Vegetarianism – Call this group Generation Eggs. They eat vegetables plus eggs, on the theory that the hen would lay them even if we didn’t eat them.
6. Lacto-Vegetarianism – Vegetables and dairy products but not eggs. You can have butter, cheese, whipped cream, milk shakes, ice cream.
7. Ovo-Lacto-Vegetarianism – The most commonly practiced vegetarian regimen. Ovo-lacto-vegetarians eat vegetables, eggs and dairy. It’s fulfilling without killing.
8. Pesco, Pollo, and Semi- Vegetatianism – This is a regimen of eating vegetables, fish (Pesco) and eating chicken (Pollo) and of eating meat and dairy in small doses. These three forms may represent a healthy diet, but they are not, strictly speaking vegetarian. - Time Magazine 2003

Meat
A Personal choice – I would recommend that one would learn moderation when it comes to eating meat. What is good about meat.

It smells good
It tastes good
Its filling

But is it nutritional and good for your body?Some things to consider about meat. In one cubic inch of grade A beef, you will find some 1000-parasite eggs. If beef is not cooked right or thoroughly, you stand the chance of getting E-coli. When chicken is not cooked thoroughly you stands the chance of contracting salmonella or other bacteria. The possibility of Mad Cow Disease is becoming more of a reality for Americans as it nears the borders of our nation.

 

Recommendations

   

~ Champion Juicer or Vita mix Juicer - ($174.00 champion juicer at www.modernmanna.org)

  ~Learn Moderation in the foods you eat. (More good food and less bad food)

~Take a daily Multi-Vitamin supplement

~Drink plenty of distilled or R.O. water, up to 2 quarts a day.

~Drink 1 pint of raw fresh vegetable juice a day.

~ Colon Cleanse at least 3 times per year

~Nutritional Books:

Regenerative Diet, Dr. John R. Christopher, M.H., N.D. - Become Young, Dr. N.W. Walker, D.Sc. – The Juice Lady, Cherie Calbom, M.S. - Cook Books: Vegetarian, Cooking without Sugar, Nutritional Almanac, Calorie Counter

~ Cut back 50% on sugar consumption. There are many wonderful sugar supplements that are so much better for the body then regular white sugar. Honey, fructose, and xylitol are my preferred choices. ( www.globalsweet.com )

 

 

What can I eat?

 

  Listed below is a day’s menu of delicious foods that even the pickiest of eaters will eat. Refer to a healthy cookbook to get new ideas. I find it helpful to make a weeks menu then do all the shopping for that week.

 

Upon rising - 16 oz glass of warm lemon water.   Wait 30 minutes before fruit smoothie.

 

Breakfast – Fruit smoothie. ½ banana, ½ cup fresh orange juice, 4 strawberries, ½ cup raw soaked almonds. Soak 1 cup of raw almonds in 2 cups distilled water up to 12 hours or over night.   Refrigerate unused portions. Serves one.

 

Food for thought. Fruits are cleaners of the body and should be consumed in the morning time. Vegetables are builders of the body and should be eaten through out the day time.

 

Snack –1/4 cup raw sunflower seeds mixed with ½ cup of raisins.

 

Lunch – Spinach salad with balsamic dressing

2 cups spinach leaves, ½ tomatos diced, ¼ cup fresh mozzarella cheese, ½ sliced cooked red onions.

How to cook onion – slice ½ a red onion and break up to ringlets, slow cook in skillet with a teaspoon olive oil and a tablespoon balsamic vinegar. Set aside to cool then add to salad.

Dressing – ½ cup olive oil, ¼ cup balsamic vinegar. Shake vigorously, and pour desired amount onto salad. Optional – 1 tsp. honey.

 

Snack – Fresh vegetable juice or raw vegetable sticks of your choice.

 

Dinner – Grilled turkey burgers, bake beans, coleslaw

 

Drink plenty of distilled or R.O. water all day.