Eat several small meals throughout the day. Try not to go more than 4 hours without food.

Do not skip breakfast! This will get your metabolism started. Be sure to include protein at breakfast. This may include a protein powder shake. Eat no less than 2 hours before bedtime. hewing food well! no drinking during a meal and be rela"ed when eating. This aids digestion and absorption. #repare meals ahead of time. This avoids binge eating. Drink $%& glasses of bottled or filtered water per day or diluted 'uices. This flushes the kidneys and maintains hydration. Eat up to the point where your stomach is (&)%*)+ full. ,t takes a while before your stomach-s stretch receptors tell you that it is full therefore &).*)+ is usually a full stomach. /eep mildly active after you eat! with small walks! errands or rela"ation e"ercises. Try not to nap! watch T0! or remain sedentary unless outside. Do not starve yourself. This can only add calories1fat to your body because it wants to store more instead of burn more calories. 2estriction in calories can lead to a decrease in metabolism and conservation of energy. How do I Balance the Food Groups? 3ainstream nutrition has centered on the basic four food groups4 meats! dairy products! cereal grains and fruits and vegetables and as a result we have been conditioned to belief that each category is e5ually important. ,n actual fact! the ideal diet should be centered on comple"%carbohydrates 6whole grains! legumes! vegetables7 with less emphasis on animal products 6meat! poultry! eggs! dairy7. This allows our main foods to be higher in nutrients and lower in calories because the higher the fiber content of a food! the less caloric! as fiber is not used as energy. Therefore vegetables and whole grains should constitute the largest part of our diet. #lease refer to the following daily servings and percentages to assist you in eating a balanced diet.

8ervings1 #ercentages9 #roduce4 $ or more servings per day of vegetables and fruit 2)%2$+ 0E:ET;B<E84 green! starchy! low%starch! seaweeds and micro%algae $%=$+ >2?,T8 8tarches4 4 or more servings per day of whole grains! potatoes! hard s5uashes @$%A)+ :2;,B84 whole grains! cereals! grain sprouts! flour products #roteins4 2%@ servings per day of sprouted legumes or seeds! cooked legumes! fish! eggs! seeds! nuts! poultry! meat! soy products 6tofu! tempeh7 $%=$+ <E:?3E84 beans! peas! lentils! legume sprouts! tofu! miso )%=)+ ;B,3;< #2CD? T84 dairy! eggs! fish! fowl! mammal meats small amounts of B?T8 and 8EED8 Cils4 =%2 servings per day of vegetable oils! fish oils 2$+ >;T 2anges have been provided because the ideal diet is the individual diet that adapts and fluctuates with our needs. ,t will correlate with our activity level! state of health! where we live! time of year and daily weather. What Foods Should I Eat?

Foods to Include >ruits sweet fruit4 banana! fig! date! persimmon! dried fruit subacid fruit4 apple! berries! pear! apricot! peach! nectarines! grape! plum! cherry! mango! papaya acid fruit4 lemon! lime! grapefruit! guavas! orange! tomato! pineapples! pomegranate! kiwi! currant! sour apple! strawberry melons4 watermelon! cantaloupe! casaba! honeydews Minimize consumption of sweet fruit, citrus fruits (w/ the exception of lemons and limes), melons and dried fruit. Choose the whole fruit or vegetable instead of the juice whenever possible as juices are high in sugars and devoid of fibre, and usuall onl used for therapeutic purposes. Eat fruit by itself: hour before or 2 hours after a meal, unless using in fruit smoothie. 0egetables leafy greens4 kale! mustard greens! turnip greens! bok choy! beet greens! rapini! swiss chard! spinach! collard greens! watercress! parsley! cabbage! lettuce%romaine1 red1 green1 butterD seaweed4 agar%agar! arame! dulse! hi'iki! kelp! kombu! nori! wakameD micro%algae4 spirulina! wild blue%green! chlorellaD wheat and barley grass non%starchy4 stems4 asparagus! celery! leeks! rhubarbD roots and tubers4 garlic! onions! radishes! rutabagas1 turnips! summer s5uashD vegetable flowers4 artichokes! broccoli! brussel sprouts! cauliflowerD Eucchini! eggplant! peppers! okra! cucumbers! green beans! peas! corn! sprouts 6mungbean! alfalfa! red cloverD any vegetable seed1 legume7! mushrooms! avocado starchy4 roots and tubers4 potato! sweet potato! yams! taro root! beet! carrot! parsnip! winter s5uash! pumpkin Minimize consumption of starch vegetables (ie. potatoes, s!uash), corn, nightshade vegetables (ie. peppers, eggplant, potatoes, sweet potatoes, ams, tomatoes), ice burg lettuce. "ncrease consumption of leaf greens, #$%x/wee&. Eat vegetables raw, steamed or baked; minimize frying, as well as frozen, canned or jarred vegetables. <egumes ;dEuki! ;nasaEi! Black%eyed #eas1<egumes! Black1Turtle! ranberry 6borlotti1 roman1vshell7! >ava1Broad! :arbanEo1 hickpeas! :reat Borthern! /idney! <entils 6red1 green1 brown7! <ima1Butter! 3ung! Bavy! #eas 6whole1 split7! #into! 2ed! 8oy 6beige1 black7D soy products 6tofu! tempeh7D bean dips Fhole :rains G;maranth! Barley! GBuckwheat! 6raw1 roasted &asha7! Bulgar! ouscous! /amut 6flakes7! G3illet! Cat 6groats1steel cut 8cottish or ,rish oats7! G#opcorn! GHuinoa! 2ye 6berries! flakes7! 8pelt 6berries! flakes7! Teff! Triticale 6berries7! Fheat 6cracked! berries! flakes7! GIellow 6corn1 cornmeal polenta7! G;rboria rice! GBasmati rice 6brown1 white7! GJasmine rice 6brown1 white7! Brown rice6short1 long7! GTe"mati rice! G2ed rice6Fhehani7! GFild rice GKgluten free 'void white flour products (bread, pasta, pastries). Buts18eeds ;lmonds! BraEil! ashews! hestnuts! oconuts! >la"seeds! LaEelnuts filberts, #eanuts goobers/mon&e nuts, #ecans! #istachios! #umpkin seeds! 8esame seeds! 8unflower seeds! Falnuts (aw, unsalted is best) avoid roasted nuts, usuall been deep fried. Dairy #roducts buttermilk! cottage cheese! cream! kefir! yogurt 6unsweetened7! goat products 6milk! cheeses7 Minimize consumption of butter, cheeses, cream cheese, ice$cream, processed cheeses, and mil&, even if not intolerant/ allergic to dair products. *ubstitute w/ so mil&, rice mil& ((ice +ream, ,acific) and nut mil&s (-reeze, ,acific). >ish

 salmon! halibut! cod! trout! mackerel! sardines! herring Consume mostl cold water, deep ocean fish. Minimize consumption of farmed fish (most canned fish is farmed, therefore chec& label), and fish that tends to be higher in heav metals (ie. tuna, catfish, shellfish). 3eat! #oultry and Eggs organic1 free%range chicken! turkey! lamb and eggs! wild game .rganic is best because meats are t picall high in estrogens, antibiotics and other ingredients utilized in processing. Minimize consumption of red meats (ie. beef, por&), and cured meats (bacon, ham, lunch meats, sausage/ fran&s) >ats and Cils avocado oil! fla" oil! olive oil! peanut oil! sesame oil! safflower oil! sunflower oil! wheat germ oil 'void commercial oils as the have been heavil processed which results in oxidative damage and vitamin depletion, use expeller/ cold pressed vegetables oils onl . 'void margarine, Crisco and other h drogenated fats as the contain trans fatt acids) use butter sparingl , preferabl an organic source. Caution with prepared foods and salad dressings, the do not contain expeller$pressed oils unless stated on label. +o not heat avocado or flax oils. Coo& mostl with olive oil, occasionall can use peanut/ sesame oil) use a s!uirt bottle to minimize amount of oil used during coo&ing. /se olive/ safflower/sunflower oil for ba&ing. 8easonings celtic grey salt! herbs and spices! garlic! ginger! apple cider1 brown rice vinegar! fresh lemon1 lime 'uice 6not concentrated7! soysauce 6Tamari! Bragg-s%unfermented7! miso! tahini! nutritional yeast! nut butters 6almond! haEelnut! sesame! sunflower! cashew7! sweeteners 6Gamasake! barbadoes1 blackstrap molasses! Gbarley malt syrup 6wheat based7! Gbrown rice syrup! cocoa! carob! date sugar! honey! maple syrup1 sugar! stevia! sucanat1 whole cane sugar! unrefined cane 'uice1evaporated cane 'uice1rapadura! unsweetened1 concentrated fruit 'uices7 01maltose containing (least concentrated, lease sweet, and most nearl whole$food sweetener) enter bloodstream slowl ) 'void consumption of table salt, pepper, flavoured extracts, refined sweeteners (white/ brown/ demerara/ turbinado sugar, malt barle (if avoiding gluten) corn s rup, fructose, fruit source, sugar alcohols (sorbitol, x litol, mannitol) and artificial sweeteners (saccharin, aspartame, 2utrasweet, 3!ual). Beverages filtered water! =))+ unsweetened fruit and vegetable 'uices! herbal teas! green tea! coffee substitute 6chickory1roasted buckwheat! ,nca! afM <ib7! rice milk 62ice Dream #acific7 and nut milks 6BreeEe! #acific7 Minimize consumption of caffeinated beverages (coffee, blac& tea, soda), alcohol, mil&, sweetened fruit and vegetable juices. +rin& li!uids 4 hour before or 5 hour after eating or it will dilute the enz mes in the stomach needed to properl digest the food. 0if ou want to eliminate coffee from ou diet, as& for guidance to minimize withdrawal side effects 8nacks rice crackers1 cakes! fruit! raw vegetables! nuts and dried fruit! bean dips! nut butters! healthy chips 6sweet potato! taro chips! vegetable7! granola%nut%dried fruit bars 'void consumption of energ bars high in additives (majorit ) and other processed, highl refined foods. Read your labels, if you don t !now what it is, don t buy it" Foods to #$oid% &ini'i(e 3inimiEe consumption of starchy vegetables 6ie. potatoes! s5uash7! corn! nightshade vegetables 6ie. peppers! eggplant! potatoes! tomatoes7! ice burg lettuce. 3inimiEe consumption of citrus fruits 6oranges! tangerines! grapefruit w1 the e"ception of lemons and limes7! melons 6watermelon! cantaloupe! honeydews! casabas7 and dried fruit.

;void white flour products 6bread! pasta! pastries7. 3inimiEe consumption of butter! cheeses! cream cheese! ice cream! processed cheeses! and milk! even if not intolerant1 allergic to dairy products. 3inimiEe consumption of farmed fish 6most canned fish is farmed! therefore check label7! and fish that tends to be higher in heavy metals 6ie. tuna! catfish! shellfish7 3inimiEe consumption of red meats 6ie. beef! pork7! and cured meats 6bacon! ham! lunch meats! sausage1 franks7 ;void consumption of table salt! pepper! flavoured e"tracts! refined sweeteners 6white1 brown1 demerara1 turbinado sugar! corn syrup! fructose! fruit source! sugar alcohols 6sorbitol! "ylitol! mannitol7 and artificial sweeteners 6saccharin! aspartame! Butrasweet! E5ual7. 3inimiEe consumption of caffeinated beverages 6coffee! black tea! soda7! alcohol! milk! sweetened fruit and vegetable 'uices. ;void processed! highly refined foods and fast foods that are usually low in fibre! high in sugar! fat and salt! and contain chemical flavourings 6ie. 38:%monosodium glutamate7! colourings! and preservatives.

What #bout Restaurant Eatin)? Eating out makes it difficult to apply the rules of food combining! but once you are healthy! breaking the rules occasionally is okay! however! try to choose restaurants that serve reasonably healthy food. ;sk for foods without 38: and please be aware that green lettuce is soaked in sulfides and can evoke allergic reactions in sensitive individuals.

In addition*
#+,ER-#,I-G H.,%/.+0 SH.WERS* This invigorates your energy! boosts your immune system! and increases overall circulation. Every day do the following . Towards the end of your shower! alternate the temperature of the water between hot and cold! keeping the hot water for 2%@ minutes! then turning the water cold for @) seconds. 2epeat this procedure @ times! ending your shower in cold water. 3ake sure the water is cold enough so you are comfortable! and that there is a considerable contrast between the hot and cold temperatures. 0R1 S2I- BR3SHI-G* To provide a gentle way to deto"ify! increase circulation and e"foliate your skin Every day do the following % Before your shower1bath! using a small brush! Nbrush1rub- your skin in small concentric circles starting from your e"tremities and working towards your heart /#S,.R .I+ 4#/2S* astor oil is e"tracted from the castor plant 6 (icinus communis7. Taken internally it acts as a powerful la"ative! but is not recommended to be used in this way. ,f applied e"ternally or topically it has uni5ue medicinal actions on the body4 astor oil works through enhancing blood flow and lymphatic flow in the area! helping with digestion! the removal of to"ins and the elimination of wastes. ,t penetrates skin and muscle to reach right into underlying tissue and assists in decongestion and breakdown of inflammatory material. ,t is also warming to the tissues 6especially when used in con'unction with a hot water bottle7! thereby easing stiffness and pain. ,t has also been specifically used in cases of menstrual irregularities! uterine fibroid cysts! and ovarian cysts. 5 0. -., 3SE .- #B0.&E- 03RI-G 4REG-#-/1 .R &E-S,R3#,I.- 5 Do castor oil packs A%O "1week. Low to do a castor oil pack4 Before bedtime4 =. #lace the castor oil bottle in a bowl of warm water! to gently heat the oil 2. 2ub liberally over your abdomen! especially in the pelvic region and in the area of your liver. @. Fear an old t%shirt or place a towel on top of your abdomen 6the oil tends to stain!7 4. #lace a hot water bottle over your abdomen 6specifically over your liver7 and sleep peacefully F+#6SEE0 &E#+* Take two tablespoons of )round fla7seed 6( $ grams7 every day 6with your breakfast or with any meal7. Iou can also add it to your protein shakes. Drink a protein shake in the morning for breakfast and1or after e"ercise. 3ake a >ruit smoothie by blending together the following9 = cup rice1almond = cup of fruit 6berries! apples! bananas! pears! mango7 =%2 scoops protein powder

E6ER/ISE* Lelps to improve your metabolism and mood! increase your muscle strength 6including your heart muscles7! maintain proper weight! boost your immune system! and energiEe your body do aerobic 6cardiovascular7 e"ercise @%4 "1week for @)%4) min maintain a heart rate of A)%&)+ of your ma"imum heart rate 6calculate ma"imum heart rate by taking 22) subtract your age! multiply by ).A%).&7 22) % PPPPP K PPPPP 6ma"imum heart rate7 target heart rate K ma" heart rate PPPPPPPPPPP " ).A%).& aim for PPPPPP beats per minute brisk walk 6treadmill7! swimming! cycling do weight lifting =%2 "1week! e"ercising different muscle groups throughout your body! including abdominal muscles and alternating between upper and lower body muscles