The Healthy Diet

Much illness can be prevented or improved
by implementing a healthy diet.


The mind and body are wonderfully capable of resisting disease and healing themselves when given proper opportunity through a healthy diet.  Since it may be difficult to follow this entire plan immediately, I recommend that you make a series of small steps gradually as you travel the healthy path.  If you are rather sick with much inflammation, then Dr. Richey will modify your diet at your appointment to better meet your needs.

  • Eat a widely varied diet of fresh and whole foods mostly in their natural state with minimal processing.
  • Emphasize mostly (at least 80%) fresh, organic, and raw fruits (some) and vegetables (mostly) daily.  Vegetables may be cooked until raw can be tolerated.
Basket with fruits and vegetables.
  • Add some raw nuts and seeds.  (Most should be soaked prior to eating for better digestibility.)
  • Use olive oil, coconut oil, almond oil, avocado oil or organic butter.  Avoid margarine, shortening, partially hydrogenated oils, and polyunsaturated oils (canola, safflower, corn, etc).
  • Add some fish, poultry, meat, and eggs from organic, range animals if wanted.
  • Add some legumes and gluten-free grains (quinoa, brown rice, millet, buckwheat, amaranth, sorghum, some oats) using just ½ cup maximum per meal if wanted.  If you are desiring weight loss and/or if you have much inflammation, do not add any of these complex carbohydrates.
  • Add some milk, yogurt, cheese, and cottage cheese from whole organic milk (preferably raw) if not casein sensitive and if wanted.
  • Add culinary herbs, spices and salts (such as Himalayan) as needed.
  • Drink at least 8-12 glasses of high quality water (PENTA, distilled or reverse osmosis, Berkey filter) daily.  The Berkey filter is is classified as a purifier because it does such an awesome job at filtering out impurities including viruses, bacteria, parasites, and harmful chemicals to below detectable levels. Dr. Richey uses a Big Berkey and a Go Berkey.


Your calorie distribution should by approximately 40% protein, 30% carbohydrates, and 30% fats from the above foods at each meal and snack.  If you are desiring weight loss and/or if you have much inflammation and/or if you have cognitive dysfunction (or even dementia), then the calorie distribution should be approximately 20% protein, 20% carbohydrates, and 60% fats.  However, it is best to work with Dr. Richey through health coaching if you pursue this latter option.

Eliminate tobacco, caffeine, alcohol, refined carbohydrates (white sugar, white flour, white rice), gluten and gluten grains (wheat, semolina, durum, einkorn, spelt, kamut, faro, rye, barley), preservatives, artificial colors and flavors, pesticides, added salt, pickling, cured foods, artificial sweeteners, high fructose corn syrup, genetically-modified organisms (GMOs), pasteurized and homogenized milk, oxidized cholesterol (powdered eggs and milk, skim and low fat milk).  Do not consume anything artificial.

Some people are sensitive to foods with high oxalates and high histamines.  And some people have food allergies especially dairy and wheat.  Other people have dietary restrictions due to illnesses and diseases. So, please modify this diet plan as needed to correspond with your current health status and nutritional requirements.

But what to do about emotional eating?  You are not hungry, but you want chocolate or chips or cake or some other addictive and unhealthy food.   And not just a little.  No, you want a lot!  Emotional eating is not about food; it is about lack stemming from your childhood programming.  I highly recommend this healthy eating meditation to help you overcome your emotional eating.  Just listen to it once or twice (preferred) per day for 6 weeks to heal past emotional wounds.

Keep in mind that food is something that we consume for our nourishment and health.  If it is not nourishing and healthy, then it is simply not food!

I wish you much success with your healthy diet!


Let food

be thy medicine, 

and medicine 

be thy food.  

~Hippocrates

DANDELION

Herb

Your word

is a lamp

to my feet

and a light

to my path.

~Psalm 119:105

ECHINACEA

Herb

I will cure them,

and will reveal

to them the

abundance of

peace and truth.

~Jeremiah 33:6

LAVENDER

Herb