Doctor Recommended Whole Food Diet

 ESSENTIAL NUTRIENTS DIET 

Whole foods contain life-sustaining, energy-providing, building blocks essential for vibrant, vigorous health. The idea is not to “fill up” the stomach to satisfy hunger, to eat just because it is in front of you, to eat because it is time to or to eat because it tastes good. The focus should be on “supplying” the body with the nutrients from nature that it needs for vibrant, vigorous health. Your body will thank you and you will really savor eating like never before.

 WHOLE FOODS: 1. Food as it is found in nature 2. As close to freshly picked or harvested as possible. 3. The content of whole or the parts are basically unaltered. 4. Nothing added or taken away. 5. Raw or minimally cooked or processed. 6. Unrefined. 7. Not subjected to chemicals, artificial flavorings, irradiation, or genetic engineering. 8. Buy in a state that maximally retains nutrients.

Examples: Almost every unrefined food. Fruits, vegetables, meats, herbs, spices, fresh or dried beans, grain, seeds, nuts...

Best: Fresh. Organic. Organic means grown in optimal soil, air, and water with no pesticides, insecticides, hormones, radiation, growth or ripening retardant or accelerator, not genetically modified, etc.

Aim: EAT ONLY NATURALLY OCCURRING FOODS. Eat a balanced variety of foods and plenty of pure water. Eat nutrient rich foods-unadulterated and intact as much as possible. Nutrients are the life sustaining, energy providing, vital building blocks essential for vibrant, vigorous health.  Nothing should be eaten in excess or out of balance with other nutrients. The idea is not to eat what tastes good to you, but to “supply” the body with what is needed to function optimally while combating disease, injury and handling stress. Eat small bites and chew well (try 20 chews/swallow). Savor the flavor of the foods you eat. Foods and lifestyles that help you digest and absorb what you eat are beneficial. Enjoy pleasant, leisurely dining. Exercise often to help your body make maximum use of the nutrients you eat.

RECOMMENDATIONS AND AMOUNTS:

          Generous:

                 SPARINGLY:  

NONE:  TOTALLY ELIMINATE

Supplement Recommendations:

MULTIPLE:  see Adobe Walls' Well For Life  

B COMPLEX: see Adobe Walls’ Well B

VITAMIN C:  see Adobe Walls’ Well C

  WE ARE AS HEALTHY AS WHAT WE EAT.

As you can see from the following overview of ‘Bioactive Compounds in Foods: Their Role in the Prevention of Cardiovascular Disease and Cancer’, we are as healthy as what we eat. Whole foods work synergistically together to maintain health. Our bodies were designed to work optimally when supplied with the right foods.

            “Impressive progress is being made in defining the role of bioactive compounds (in foods) in reducing major chronic disease (cardiovascular disease-including chronic heart disease and stroke, various cancers -prostate, breast cancer in some studies, lung cancer, obesity, diabetes…AWW) and the underlying biological mechanisms that account for these effects. On the basis of a large population database, there is sufficient evidence to recommend a diet high in food sources rich in bioactive compounds… This means a diet rich in a variety of fruits, vegetable, whole grains, legumes, and nuts that are prepared in different ways.”

            These bioactive compounds include over 8000 phenolic compounds (phenols and flavonoids). Flavonoids are useful antioxidants. “Quercetin is the predominant flavonoid found in the diet and is found in fruits, vegetable, nuts, seeds, flowers and bark. There is epidemiologic evidence for a protective effect against CVD (cardiovascular disease). Cocoa and chocolate are also rich sources of polyphenolic compounds. ” Olive oil has phenolics which act as antioxidants. Phytoestrogens are estrogenic plant compounds found in legumes, alfalfa, clover, flaxseed, vegetables, whole grains and fruits. Another polyphenol in the news is resveratrol found in red wine, grape skins and peanuts. Resveratrol benefits heart health and helps combat stress and is being studied for its ability to protect cells from mutation. Lycopene is found in tomato products, apricots, grapefruit, guava, watermelon and papaya. Lycopene has been implicated in protection against CVD and may help lower LDL cholesterol. Lycopene has known antioxidant and anticarcinogenic effects. It has been shown effective against prostate cancer. Garlic is a rich sulfur donor that has been shown to “elicit antithrombotic (helps prevent clotting) effects and modestly decrease blood pressure. More recently, animal and cell culture studies have shown garlic to be a potent inhibitor of tumorigenesis.” Tea is a beneficial antioxidant. Citrus fruits, cherries, mint, and herbs have compounds that “have shown efficacy in both cancer prevention and therapy.” The American Journal of Medicine. December 30, 2002. Vol. 113 (Sup 9B). Science is backing up the health benefits of whole foods and their bioactive components!

 Healthy substitutes can be found for what you are eating now. Think of your kitchen as a laboratory and start experimenting. Whole foods look great, taste great, and are filling, too. Whole foods do not produce cravings and are satisfying.

*See Adobe Walls’ Categorie  and Supplement List.

Challenge yourself to make whole food choices and ENJOY eating your way to HEALTH. 

We Are What We Eat.~What Are You Eating?