– You can eat as much fresh and raw vegetables (including vegetable juices and smoothies) as you want (especially leafy greens, carrots, beets, cabbage family, etc.), but if you prefer to cook them do it moderately or steam your vegetables. You will achieve much better results if your diet consists of at least 50% of raw (uncooked) and unprocessed plant foods (especially raw vegetables and raw vegetable juices).
– Include in your diet well-cooked wholegrain products, especially barley, millet, oats, buckwheat, quinoa, and amaranth.
– Make soaked overnight and well-cooked pulses (beans, lentils, chickpeas, etc.) your best source of protein.
– Each day have about a handful of one type of raw unsalted and unroasted soaked overnight in clean filtered water nuts or seeds (almonds, pumpkin seeds, walnuts, Brazil nuts, ground sesame seeds, etc.).
– Have 1 tablespoon of ground flaxseed or soaked chia seeds with every breakfast.
– Instead of cow’s milk and dairy use plant-based milk substitutes and products such as unsweetened coconut milk, oat milk, almond milk, organic soya milk (make sure it is non-GMO), organic Tofu, etc.
– It is better to not eat any sweet and flavoured yoghurts (especially based on cow’s milk) because of fat, dangerous animal protein, and often high sugar content. Instead, from time to time have some unsweetened coconut yoghurt or organic soy yoghurt and mix it with sweet fruits, seeds (or nuts), oat bran or another good source of fibre, and add some raisins, dates, or a little bit of raw honey, stevia, erythritol or xylitol.
– Your diet should include a variety of unrefined plant products such as vegetables (mostly raw and steamed), fresh fruits (NOT fruit juices), well-cooked legumes (pulses, beans), whole grains, and unroasted seeds and nuts. The human digestive system seems fit for this diet as the length of our digestive tract is 12-14 times our shoulder-to-hip trunk length, the same as fruit-eating animals.
– Eat fresh fruits and fruit smoothies (avoiding fruit juices due to lack of fibre and high sugar content) but rather do not have fresh fruits with raw vegetables at the same meal as consumed together they may sometimes cause indigestion.
– Use sea salt or pink (Himalayan) salt instead of refined salt.
SUPPORT YOUR DIET WITH NUTRITIONAL SUPPLEMENTS
Unfortunately, because plants usually grow on a poor-quality soil (with low mineral content), even the best diet today may not be able to provide your body with sufficient concentration of essential nutrients. For this reason, it is very reasonable to support your diet with the following nutritional supplements:
- One tablet of a good Multivitamin-Mineral formula with breakfast and one tablet with lunch. Do not take the same multivitamin all the time but use different multivitamins interchangeably. In this way you will not overdose any of the individual vitamins or minerals. For instance, one day take one tablet of Healthy Mega (HealthAid) after breakfast and another day take Day-vit Active and continue taking them interchangeably. Make sure you don't overdose supplemental iron (not more than 17mg daily including iron from supplements and food) unless you are deficient in this mineral.
Since multivitamins do not contain enough Magnesium, Vitamin D and B12, you must also take the listed below additional amounts of these nutrients:
- 200 mg of supplemental Magnesium (in the form of Citrate or Bisglycinate) twice daily (in the morning and evening).
- 5000 IU of Vitamin D3 after every breakfast.
- 2000 mcg of Vitamin B12 in the form of sublingual Methylcobalamin every day after breakfast under the tongue.
- Every day take 1 tablespoon of Super greens powder (HealthAid) with a smoothie or juice about 15-30 minutes before breakfast.
- Take 2-4 tablets of Kelp every day with meals to make sure you have enough iodine.
Written by Slawomir Gromadzki
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Any information or product suggested on this website is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.