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     Modern lifestyle has taken its toll on our digestive and elimination organs. Refined, processed, low fiber foods, animal fats, a lack of exercise and an ever-increasing level of stress all contribute to our current gastrointestinal health crisis. Digestive system and colon health have reached an-all-time low in the United States. Diseases of the digestive tract are on the rise. In 1994 the #1 Cancer among men and women was Colon-Rectal. LEARN MORE...

DETOX PROGRAM - GO HERE...
 
8 Natural Laws of Health

     Beloved, I wish above all things, that thou mayest prosper and be in health, even as thy soul prospereth. 3 John 2.
     Education in the divine principles of health have never been needed more than today! There have been many wonderful advances in science and technology, but there is an alarming increase in disease and sickness due to destructive habits and the over indulgences of our society. Today, habit and appetite are at war with nature. The results are seen in most of our lives as many experience some minor or major breakdown of their health.
     God's promise still stands - if we incorporate His principles of health into our lives, then none of the diseases of this world will befall us. Listed below are God's 8 Laws of Health, taken from the "owner's manual". Click on a title to learn more.
  • Fresh Air
  • Sunshine
  • Exercise
  • Pure Water
  • Temperance
  • Proper Nutrition
  • Adequate Rest
  • Trust in God
  •  

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    B E C O M I N G   V E G E T A R I A N:
    Why You Should Do This
    and How to Make the Transition
    Page Seven

    Applying the Food Pyramid to everyday life

         The plant-based food guide pyramid is set up exactly like the USDA food guide pyramid. Adopting a vegetarian or near-vegetarian diet is as easy as following the pyramid!

    1. WHOLE GRAINS, CEREALS, & PASTAS

    • Eat 6-11 servings per day
    • Complex carbohydrates are an excellent energy source, providing B-vitamins, Vitamin E, many minerals, protein and phytochemicals
    • Choose whole-grains over refined ones (brown rice instead of white rice, or whole wheat bread instead of white bread, etc.)
    • Experiment with wheat alternatives, such as spelt bread or brown rice pasta
    • Try quinoa or whole wheat couscous instead of rice for a change. They cook faster than rice and will provide nice variety to your diet
    • Cereals and oatmeal are easy ways to incorporate whole grains into your diet
    • Try cooking whole grains, such as millet and amaranth, and mixing them with cinnamon and maple syrup for a great breakfast or dessert

    2. VEGETABLES AND FRUIT

    • Eat at least 5-10 servings per day
    • Vegetables and fruits are our most nutrient-dense foods; they contain the greatest amount of nutrients per calorie of any food
    • Most of the nutrients that fight against cancer and heart disease are found in these “protective foods.” Choose organically-grown foods when possible to limit exposure to pesticides. When choosing fruits and vegetables, select fresh food first, then frozen, and canned as a last choice

    3. CALCIUM - RICH FOODS

    • Eat 4-6 servings of calcium-rich or fortified foods providing at least 150 mg of calcium per serving
    • Plant sources come with the added benefit of fiber, antioxidants and phytochemicals
    • Dairy sources often come with excess “baggage”: saturated fat, cholesterol, genetically-engineered growth hormones, antibiotics, etc.
      Sources:
    • Greens, such as, broccoli, kale, Chinese cabbage, bok choy, okra, cooked - 1 cup or raw - 2 cups; Seaweed, dried hijiki - 1/4 cup
    • Tofu & Beans: Tofu made with calcium - 1/4 cup; White, navy, great northern or black turtle beans - 1 cup
    • Nuts: Almonds or Almond butter - 3 - 4 tablespoons
    • Other: Blackstrp Molasses - 1 tablespoon; Figs - 5

    4. BEANS, LEGUMES & ALTERNATIVES

    • Eat at least 2-3 servings a day
    • Our richest source of plant protein comes from legumes
    • Soy is a wonderful choice, providing excellent quality protein
    • Nuts are a wonderful source, and they can actually lower cholesterol levels
    • Whole grains can contribute significant amounts of protein to a plant-based diet
    • Try cooking with quinoa, a quick cooking, ancient grain full of especially high-quality protein
      Sources:
    • Legumes, Tofu: Beans, peas or lentils, cooked - 1/2 cup; Tofu 1/3 cup
    • Meat Substitutes, Tempeh: 1 serving or patty
    • Nuts or Seeds: 3 to 4 tablespoons; Nut or Seed Butter - 2 to 3 tablespoons
    • Other: Soy Milk - 1 cup

    5. VITAMIN B-12

    • Take a supplement containing Spirulina or Chlorella, or eat foods fortified with this vitamin, if you’re eating a diet free of all animal foods--Fortified foods or a Supplement: 50 mcg/week

    6. VITAMIN D

    • Get an adequate amount of sunlight, or take a supplement (or drink a fortified non-dairy beverage)

    7. OMEGA-3 ESSENTIAL FATTY ACIDS

    • Limit your intake of omega-6 fatty acids (found in animal foods, corn oil, sunflower oil)
    • Try sprinkling flaxseed meal on your cereal (approximately 1 Tablespoon), or blending flaxseed oil (approximately 1 Tablespoon) into a fruit smoothie
    • Eat walnuts, freshly cracked from the shell
    • Try tossing some greens with organic flax seed oil and lemon juice, (seasoned with fresh minced garlic, a little sea salt, a pinch of onion powder, basil and oregano to taste), for a good helping of these essential fatty acids

         The Plant-Based Food Guide Pyramid and facts adapted from Becoming Vegetarian by dietitians Vesanto Melina, Brenda Davis, and Victoria Harrison, The Book Publishing Company, 1995

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