Preparing food to Maximize Digestibility and Nutrition:
Why is soaking so important? In traditional diets, seeds, grains and nuts are soaked, sprouted in order to neutralize naturally occurring anti-nutrients in these foods, such as phytic acid, enzyme inhibitors, tannins and help “predigest” the macronutrients (proteins, complex carbohydrates, and fats). It essentially makes the food easier to digestion, more nutritious, and less likely to causeany sensitivity in the body.
Whole Grains
Soak desired amount of grain in an equal amount of water. Cover and let sit at room temperature for at least 12 hours. When ready to cook, add remaining required amount of water or stock and cook. If preparing grain berries to grind your own sprouted grain, follow the same instructions as above, let the berries sit in a strainer for 24 hours, and use the drying instructions for the nuts. The best way to check for doneness is to crunch a berry between your teeth. If it doesn’t crunch they are not dry enough. This can takeanywhere from 12 to 36 hrs.
Raw Nuts
Place raw nuts in a bowl, add 1 tablespoon of sea salt, and cover with water. Leave at room temperature for 12 hours. Drain out the water. Place nuts on a cookie sheet and dry on low heat in the oven or a dehydrator (approximately 150). Option: In place of salt, add 1/4-cup tamari for tamari nuts.
Raw Beans & Lentils
Follow the same instructions as for whole grains, but POUR OFF the soaking water and replace with fresh water before cooking. Pour off and refill until there are no more bubbles on the top of the soaking water.
Vegetables
Steam your veggies for a few minutes then add butter or ghee, seasonings, and serve. You can also sauté your veggies in butter, olive oil, coconut oil, and then serve. Raw veggies with a homemade dressing are also good. Do not boil vegetables unless this is required to eat them.
Cookware and utensils:
All cookware should be made of stainless steel, good quality enamel, glass, or cast-iron. Clay is also an option. Avoid aluminum, cooper, and non-stick coated cookware. The elements in these utensils can get into the food and are unhealthy for your body.
The best cooking methods and appliances:
- To preserve as much nutrition in food one of the best ways to cook is with lower heat and longer duration. High heat can destroy nutrients.
- Two valuable cooking appliances for your kitchen are a crock pot (a great time saver) and a roaster.
- A wok for stir-frying (the kind that is placed right on the burner is best and only use stainless steel). The sloping sides and rounded bottom are designed so food can be quickly browned in the “belly” of the pan and them moved up to the sides where is finished cooking more slowly.
- A steamer (or a metal basket that sits in a pot) for steaming vegetables works great. Steaming cooks and seals in flavors and a great cooking method to preserve nutrients.
- A blender is valuable for making smoothies and mixing soups.
- Lastly a salad spinner helps dry green vegetables (e.g. spinach, lettuce, and kale).
Welcome to Purification and Weight Management with SDARC Wellness Center
Hippocrates once said, “The natural healing force within each one of us is the greatest force in getting well.” Ignite the healing force. SDARC Wellness Center offers a purification (detoxification) / weight management program – use this program to embark on a journey toward better health.
You and your health care professional should determine which program is right for you. By completely dedicating yourself and following all of the guidelines of your recommended program, you will maximize your results of purification and weight management. Throughout the course of your three-week program, you will learn about your body and its needs.
What is Purification
Purification (also known as detoxification or cleansing) is the process of addressing the natural toxins in the body. The liver, digestive tract, kidneys, bladder, lymphatic system, lungs and skin are the major systems/organs that are involved in the neutralization and elimination of toxins.
Because we are exposed to high levels of foreign substances and over consume chemically-treated, synthetically-produced food, extra purification is needed. The purification program will utilize whole food supplements, pure food, and water to give the body the resources it needs so that it can purify and rebuild itself naturally. Our programs place an emphasis on the liver and colon because these two organs play a major role in supporting the digestive system
The SDARC Wellness Center purification program will help you achieve a high level of health by cleaning the body from the inside out.
Toxins in Our Environment
As a society, we face increasing amounts of challenges in our environment. We encounter substances everyday from the air we breathe, the food we eat, and the water we drink, including: medications, pesticides, heavy metals, fumes, synthetic materials, cigarette smoke, caffeine, preservatives, and much more. In addition to these environmental challenges, our bodies produce waste by-products (such as ammonia, carbon dioxide, and free radicals) as a result of normal metabolism that need to be eliminated. If these toxins are not neutralized and eliminated, the result is suboptimal health.
Do You Have Toxins in Your Body
Think for a moment of all the foods and drinks you have consumed over your lifetime. The amount could literally add up to tens of thousands of pounds.
Answering the following questions may give you some insight as to your current toxic load.
Do you eat non-organic fruits and vegetables?
Do you eat meat and poultry that is not free-range?
Do you consume genetically-altered food?
Do you or have you ever used artificial sweeteners?
Do you drink soda?
Do the foods you eat have preservatives, additives, dyes, or sweeteners added?
Do you eat fast foods and/or eat out regularly?
Do you charbroil or grill foods?
Do you drink coffee regularly?
Do you drink alcohol?
Do you drink tap water?
If the majority of your answers are yes, then it is likely that your diet contributes significantly to your toxic load. In addition to your diet, you are also exposed to other irritants such as cigarette smoke, pollution, hair dyes, dry cleaning fluids, cosmetics, exhaust fumes, soaps, perfumes, cleaners and drugs.
This everyday exposure to these substances may have you feeling less than your best, experiencing:
- Weight gain
- Fatigue or difficulty sleeping
- Poor digestion
- Food cravings
- Reduced mental clarity
- Low libido
Weight Management
The National Institute of Health (NIH), the National Heart, Lung and Blood Institute (NHLBI), the National Health and Nutrition Examination Survey (NHANES), leading medical journals, and the media all report that Americans are overweight in epidemic proportions. How did this happen? Americans consume large portions of the wrong kinds of goods, such as refined foods and snacks loaded with sugar, instead of balanced meals that include good-quality proteins (fresh meat, poultry, and seafood), fruits, vegetables, and whole grains. These poor diet choices combined with a sedentary lifestyle cause weight gain, resulting in numerous health problems.
Many Americans address their weight issues by trying a quick-fix-weight management program. Because these programs do not take into account the physiologic needs of the body, these dieters do not experience permanent success. In addition, many quick-fix programs are not designed to be practiced for an extended timeframe. Dieters who go on these programs become frustrated because eventually all the weight that was lost comes back.
The ideal weight management program takes time. It needs to be gentle, reduce excess fat stores, be high in fiber and low in fat, increase muscle, and ensure that the amount of metabolic energy being used is greater than the amount of calories consumed. All of this needs to occur without losing muscle mass, which can be maintained by consuming vital nutrients. Once the ideal weight is reached, maintaining it requires that the amount of energy expended is equal to the energy intake. Obtaining a proper balance is the key.
Our bodies are like cars with a main fuel tank and a reserve tank. When one tank runs dry, the engine draws fuel from the reserve tank to meet its needs. Our bodies run in a similar fashion. Say for instance, a person walks on a treadmill for 20-30 minutes. During this time, they have burned off their main fuel-the-sugar in their blood, liver and muscles. Once that fuel is depleted, their body should turn to fat (the reserve fuel tank) for additional energy.
Healthy liver function supports the body in burning fat for energy. The nutrients and dietary recommendations in the purification program revolve around feeding the body in the nutrients it needs to support optimal liver function. In addition to its role in fat burning, the liver also synthesizes fatty acids from amino acids and sugars and assists in producing lipoproteins, cholesterol, and phospholipids. The liver makes a substance called glucose tolerance factor (GTF) from chromium and glutathione. GTF partners with the body’s natural insulin to regulate and maintain healthy blood sugar levels. The liver converts any sugars that are not required for immediate energy needs into glycogen and fat. Glycogen is stored both in the liver and in muscle tissue. The fat is deposited in undesirable areas.
Apply the Fundamentals
Incorporating proper eating choices and activity habits into your lifestyle are the only ways to maintain a healthy weight.
- Determine your desired weight
- Follow your recommended program
- Get plenty of exercise
By following these three simple steps, you will be able to property manage your weight. Once you reach your desired weight, you can incorporate some foods not listed in your program back into your diet – sparingly.
Do not expect instantaneous success – you did not wake up one morning instantly overweight, so it will take time to lose the unwanted pounds. Follow the purification program recommended by your health care professional and you will achieve effective, gentle, sustained weight management.
The program consists of ten different supplements geared toward kidney, liver and digestive tract support, along with detoxification of your blood, combined with a whole food diet. Yes that means no meat! Total time on the program is twenty-one days. You will have several tests performed upon evaluation, including, weight, pH, body measurements, blood pressure, pulse, Calcium and a Bioimpendence test. After testing is finished, you will given specific instructions on taking your supplements and have three medical follow ups while on the program. Don’t hesitate; call now to book your appointment.
Foods to Emphasize
Emphasize a whole foods diet. Choose and eat foods in their natural, whole form, or as close to how they occur in nature as possible. This means limit over-processed foods, which are often found in bags, boxes, or cans.
Increase omega-3 fatty acids, through foods like wild, cold-water fish, walnuts, grass-fed meats, eggs, and flaxseeds.
- Look for DHA rich eggs. Although eggs have some DHA, some egg producers will add DHA-rich marine algae into the hens’ feed, which naturally passes into their eggs. This makes the eggs more powerful at helping to control inflammation due to their fatty acid content.
- Use flaxseed meal generously. For optimum freshness, grind flaxseed as needed (a blender or mini-food processor work well). Sprinkle it over hot or cold cereal, soups, salads, rice, fruit, cooked vegetables or add it to cottage cheese, applesauce, yogurt, smoothies, peanut butter and jelly sandwiches, spaghetti sauce, burgers, meatloaf, or granola.
- Eat grass-fed, naturally raised cattle graze on nutrient rich grass, which gives the end product a beneficial essential fatty acid ratio. Conventionally raised cattle are fed foods like corn and soy that they are not designed to eat.
- Consume copious amounts of vegetables, and fruits-especially berries, preferably organic. If fresh berries are not available or are too expensive, opt for frozen. Try berries mixed in yogurt or kefir, top your pancakes or waffles with berries mixed with maple syrup, add them to a blended smoothie, or make a blueberry or cheery pie for dessert.
- Steam your veggies or sauté them in olive oil, butter, ghee, or coconut oil.
- Choose the brightest and deepest colored veggies available. For example, kale has more nutrition than green leaf lettuce, red cabbage has more than green cabbage.
- Use the spices turmeric, rosemary, and ginger liberally in your cooking. Make tea using green tea leaves, rosemary, or ginger root.
- Eat pineapple and papaya when available.
- Eat hot chili peppers if they appeal to you and aid your symptoms.
- Drink clean, filtered water regularly throughout the day and avoid the “water-draining” beverages such as coffee, soda, and alcohol.
Foods to avoid
Do away with pro-inflammatory foods, such as refined foods, sugar, white flour, damaged fats, and hydrogenated oils and any foods with these ingredients.
- Avoid coffee, alcohol, and other sugary beverages.
- Find and eliminate your food sensitivities and see if symptoms improve. Try eliminating the suspected foods for a few weeks and add them back in one at a time and evaluate for symptoms. Be sure to keep a detailed food diary to help identifying the foods that work best with you and your unique needs.
Suggestions for Your Shopping List
Veggies and Fruits:
Kale, Spinach, Red Cabbage, Carrots, Onions (red), Garlic, Broccoli, Hot peppers (if they agree with you), Sweet peppers, Zucchini, Tomatoes (unless sensitive), Cherries, BlueberriesRaspberries, Cranberries, Blackberries, Pineapple, Papaya, Apples
Grains, Nuts, and Seeds:
Flaxseeds (organic bulk), Walnuts (organic bulk), Oatmeal, Whole grain flours for baking, Whole grain bread
Meats and Eggs:
Wild, cold-water fatty fish (salmon, mackerel, tuna, sardines), Grass-fed beef, Buffalo, Eggs (optional: DHA rich versions), Whole milk, Plain yogurt (if not sensitive to dairy)
Fats, Oils, and Condiments:
Extra virgin olive oil (organic), Butter or ghee – organic (unless sensitive to dairy), Organic coconut oil, Hot pepper sauce, Fresh ginger, Ground turmeric, Rosemary, Green tea
Snack foods and Sweets:
Trail Mix (made with raw nuts and seeds, dried cranberries and dried coconut and chocolate chips), Stevia (herbal sweetener-be sure it is pure stevia with no additives), Raw honey (unfiltered and unpasteurized), Popcorn (popped in olive oil- unless sensitive to corn), Dried fruit (cranberries, blueberries, apples), Crystallized ginger, and Food Bars.
Planning and shopping are critical aspects of a healthy diet. Planning helps create complete shopping lists so you can avoid the “quick” stops to the store that waste time and money. Planning also helps you organize the best meal for your schedule on any given day. Here are some tips to help you save time and money.
- Standardize your breakfast and lunches. One of the easiest ways to be sure that you eat a healthy breakfast and lunch everyday is to PLAN! Get comfortable with about 5 to 7 breakfast and lunch meals that you enjoy and rotate them through your week.
- Keep healthy snacks available.
- Keep a running list on your fridge to help keep you stocked on the things you know you need. Right when you realize you are out of something you can right it down so you are prepared when you go to the grocery store.
- Bulk buy to save money. Usually when you buy bulk at a health food store you can get a discount. Good suggestions for bulk buying include: long storing winter vegetables in the fall (onions, garlic, winter squash, and potatoes) will last 6 to 8 months, whole grains can last up to 1 year in cool, dry container, and beans can last up to 2 years in cool, dry container. Join a food-buying club (or just get a group of friends together) to share items.
- Bulk cook when a meal or a “non-rushed” day lends the opportunity. Dishes that tend to freeze and re-heat well for a day you need a quick meal include: lasagna, muffins, waffles, small breads, pizza shells, soups, burritos, pot pies, and casseroles.
- Have a list of “no-brainer” healthy meals that you and your family enjoy. With these types of meals you tend to have the ingredients always available (or ingredients that will work) and they require minimal preparation time and effort.