– Healthy Eating Plan
To maintain good health and gain the healthful body you desire, about 40 nutrients are required and need to be consumed in sufficient quantities. Most foods supply more than one nutrient, no single food provides all the nutrients required in the required quantities
MEAL FREQUENCY AND TIMING
4 meals per day comprised of 2 snack meals and 2 protein meals per day.
Minimum 6 hours between protein meals, and minimum of 4 hours between snack meals.
The plan may be converted to a 3 meal per day plan. See Sample Meal Plan
DO NOT MISS A MEAL!!!
Eat with purpose, savouring each mouthful, focussing only on the meal at that moment in time. Eat slowly.
Carbohydrate foods play an important role in providing the body with sustained energy during the day. The critical fuel for moving muscles comes from your body’s carbohydrate stores – in the form of blood glucose and glycogen stored in the liver and muscles. The stores must continually be refilled from carbohydrates in your diet. All fruit and vegetables are carbohydrates.
Give preference to high fibre, unprocessed and nutrient dense carbohydrate foods. The fibre in whole grain products, fruit, and vegetables, dry legumes (beans and lentils) delays digestion and absorption and thereby provides the cells with a more sustained and slow release of glucose into the cells.
Vegetables and fruit contain pyhto-chemicals (carotenoids/flavenoids) that are proven to play an essential role in the growth and maintenance of cells and the maintenance of the immune system as well as in the prevention of free radicals.
NO WHITE FLOUR
NO SUGAR – NO SWEETENED FOODS OR ARTIFICIAL SWEETNERS
CARBOHYDRATES – 9 PORTIONS PER DAY
3 Cups of Salad – From the Salad List or Vegetable List below
2 Cups of Vegetables – From the Vegetable List below
2 Fruits – From the Fruit List below
1 Slice of bread or 3 cracker breads (or substituted Misc Carb)
1 Lite Cup-A-Soup or Homemade Soup from Vegetable List below
SALAD LIST – 3 Cups
Lettuce, Rocket, Watercress, Spinach, Bok Choy, Endive, Cabbage
Any raw vegetable from the vegetable list
VEGETABLE LIST – 2 Cups cooked
Asparagus – 6 Spears
1 baked potato with every fifth protein meal
NO BUTTERNUT, PUMPKIN, CARROTS, SWEET POTATOES, CORN, PEAS
FRUIT LIST – 2 Portions
Tomato 1 Medium
Apples 1 Medium
Oranges 1 Medium
Naartjies 1 Medium
Grapefruit Half = 1 Portion
Peaches 1 Medium
Plums 2 Small or 1 Medium
Green Melon 1 Cup
Sweet Melon 1 Cup
Papaya 1 Cup
Strawberries 1 Cup
Raspberries 1 Cup
Blueberries 1 Cup
MISC. CARBOHYDRATES – 1 Portion
Bread (any except white) – 1 thin slice
Bread roll (any except white) – 1 roll with inner removed
Provita – 4
Brown Rice Cakes – 2
Brown rice – 1 cup cooked
Brown Rice noodles or Potato Noodles – 1 cup cooked
Dry Lentils – 1 Cup Cooked
Dry Beans – 1 cup cooked
Popcorn – Unsalted, Unbuttered – 2 Cups
Half Cup Wheat Free Organic Muesli
For optimum blood glucose control and consequent energy levels keep to the portion sizes recommended.
For the first 72 hours of the programme you may feel hungry and lethargic – as soon as optimum blood glucose control is achieved you will no longer feel hungry and you will have ample energy.
YOU ARE ACCOUNTABLE FOR YOUR HEALTH AND WELLBEING!
YOU ARE ACCOUNTABLE FOR FOLLOWING THE PROGRAMME!
YOU ARE DIRECTLY ACCOUNTABLE FOR YOUR SUCCESS!
ONLY YOU CAN MAKE THE CHOICES FOR YOU.
Fats are classified as ‘saturated’, ‘monounsaturated’ and ‘polyunsaturated’. These terms refer to the chemical structure of the fatty acids in the fats. Animal fats (excluding the fats in fish) contain a high percentage of ‘saturated’ fatty acids, while plant oils(with the exception of coconut oil and palm kernel oil) contain more ‘monounsaturated’ and ‘poly unsaturated’ fatty acids, which play an essential role in many metabolic processes in the body. The type as well as the quantity is of importance. Total fat intake should be restricted and should restrict ‘saturated’ fats and include ‘unsaturated’ fats.
FATS – 1 PORTION PER DAY
5 Black/ Green Olives in Brine
2 Tbsp. Unheated Olive Oil
Half of a small to medium Avocado
6 Raw Unsalted Nuts (Almond, Brazil, Macadamia, Walnut, Pecan)
2 Tbsp. Mayonnaise
Small Handful of Pumpkin Seeds
2 Squares of 70 or 80 % Dark Chocolate (Lindt or Organic)
The amino acids in protein are essential for maintenance and manufacturing processes in the body. Protein is essential for growth and renewal of all your body cells as well as for optimal functioning of the immune system and enzyme-based activities.
Protein rich foods should be eaten in SMALL portions and should be selected LEAN in order to reduce the saturated fat content of the daily diet. Protein ranging from most preferable to eat is – Oily Fish (Mackerel. Herring, Salmon, Trout), White Fish, Legumes, Free Range Chicken, Fat Free Yogurt, Fat Free Cottage/Cream Cheese, Hard Goat’s Milk Cheese.
Try to eat fish 3-5 times per week, including breakfast. Marine oils found in fish play a very important role in metabolic function, cellular membrane integrity and in boosting the immune system.
AVOID EATING OF RED MEATS WHERE POSSIBLE.
NO PROCESSED MEATS
NO FISH WITHOUT FINS AND SCALES
NOTE: Avoid high temperature cooking of protein foods, such as braai’s/BBQ’s – and definitely no deep frying – Potential carcinogenic substances such as nitrosamines and heterocyclic amines can develop with high temperature cooking.
PROTEINS – 2 PORTIONS PER DAY 6 HOURS APART
1 Palm – sized portion of
Free Range Chicken (skin- removed)
Lean Beef or Veal (Kosher, Halaal or Free Range)
Egg – One Yolk Two Whites
Yoghurt – 200 ml Fat Free
Goat’s Milk Cheese 1 matchbox-sized square
Fat Free Cottage Cheese – half cup
Legumes – 1 Cooked Cup
Tinned – Baked Beans – Half a small tin (Koo)
Tinned Tuna – Half a tin, Tuna in Brine
WHY NO PORK?
Excerpt from ‘Natural Cures They Don’t Want You To Know About’ Kevin Trudeau.
You are what you eat!!!!
Pork is a highly toxic diseased food. A pig eats anything in its path including its own faeces. Whatever it eats turns to meat in a few hours. All pork products are laced with disease and viruses. It is toxic and unhealthy. The body virtually goes into toxic shock by consuming Pork. Massive amounts of blood and energy go into the intestines to help breakdown and digest this toxic material. Pork is never fully digested in the human body; however, the human digestive system works non-stop in overdrive for up to 18 hours trying to neutralize and digest Pork.
WHY NO FISH WITHOUT SCALES AND FINS?
Summarised from ‘Natural Cures They Don’t Want You To Know About’ Kevin Trudeau.
Today we know that fish with fins and scales do not absorb toxins from the ocean water as much as other sea creatures. This is supported by the phenomenon of the Algae known as Red Tide. Clams, mussels, lobster, prawns, crab, squid, eel, shark etc become toxic whilst the fish that had scales and fins did not absorb the toxins. All sea creatures that do not have scales and fins are loaded with toxins and should be avoided.
DRINKS AND LIQUIDS
2.5 Litres of filtered water in temperatures of under 22 degrees
3.0 Litres of filtered water in temperatures of over 22 degrees
3-5 cups of Green Tea per day
All herb teas – hot and iced (homemade and unsweetened)
All fruit and flower infused teas
NO COFFEE (2 Cups per Day Black Unsweetened If You Must)
NO DIET SODA’s
20 MINUTES BRISK WALKING EVERY DAY