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 initial 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. Bazylewicz can help you individually during wellness coaching.

  • Eat a widely varied diet of fresh and whole foods mostly in their natural state with none to minimal processing.
  • Emphasize fresh, organic, and raw fruits and vegetables daily.  Vegetables may be cooked until raw can be tolerated.  Fermented vegetables are also excellent. Use a variety of colors as follows:
  1. RED foods: anti-cancer, anti-inflammatory, cell protection, gastrointestinal health, heart health, hormone balance, liver health
  2. ORANGE foods:  anti-cancer, anti-bacterial, immune health, cell protection, reduced mortality, reproductive health, skin health
  3. YELLOW foods:  anti-cancer, anti-inflammatory, cell protection, brain health, eye health, heart health, skin health, vascular health
  4. GREEN foods:  anti-cancer, anti-inflammatory, brain health, cell protection, skin health, hormone balance, heart health, liver health
  5. BLUE/PURPLE/BLACK foods:  anti-cancer, anti-inflammatory, cell protection, brain health, liver health
  6. WHITE/TAN/BROWN foods:  anti-cancer, anti-microbial, cell protection, gastrointestinal health, heart health, hormone balance, liver health


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, organic butter, ghee, palm oil.  Avoid margarine, shortening, partially hydrogenated oils, and polyunsaturated oils (canola, soy, safflower, corn, etc). 
  • Add some wild fish, poultry, meat, and eggs from organic, range animals if wanted.  Organic organ meats are also nutritious.
  • 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 much of these complex carbohydrates.
  • Add some milk, yogurt, cheese, kefir, and cottage cheese from whole organic milk (preferably raw) if not casein sensitive or lactose intolerant if wanted.
  • Add culinary herbs, herbal teas, spices and salts (such as Himalayan, Celtic, or sea salt) as needed. 
  • Drink 6-8 glasses (8 oz per glass) of high quality water (such as 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. Bazylewicz uses a Big Berkey and a Go Berkey.


Berkey


In order to improve mineral regulation, make sure to emphasize these foods.

  • Magnesium rich foods:  nuts (cashews, Brazil, almonds), seeds (sunflower, pumpkin, chia, flax, hemp), darky leafy greens (mustard, collard, beet, chard), legumes (black beans, lentils, chickpeas), whole grains (oats, barley, buckwheat, quinoa), fish (halibut, salmon, mackerel), etc
  • Bioavailable Copper rich foods with vitamin A (retinol):  BEST grassfed beef liver (4-6 oz per week OR 1/2 – 1 oz per day), salmon, tuna, lamb, goat, venison, bison, beef, rabbit; organic eggs, grassfed butter, cheese, goat milk; mushrooms; cashews, sunflower seeds, pistachios (not dyed); prunes, apples, cherries; beans and grains (but minimize due to high carbs); high vitamin C foods (see next); bee pollen (ramp up to ½ tsp 1x per morning); etc
  • Wholefood Vitamin C Complex Foods: citrus, berries, cantaloupe, papaya, guava, kiwi, cruciferous veggies (broccoli, cauliflower, kale, Brussels sprouts, etc), red peppers, etc

For most healthy people, your calorie distribution should include lower carbs, moderate protein and moderate-high fats fats from the above foods at each meal and snack. 

Carbs break down to glucose and when glucose is burned in the body, inflammatory "exhaust" is formed and health deteriorates.  Then, if you are chronically sick with much inflammation, then an anti-inflammatory diet with even lower carbs, moderate proteins, and higher fats would be preferred. The body can make glucose from protein in a process called gluconeogenesis. Thus, we do not need to eat much carbs.  Also, the body can use this glucose or fats for energy.

There are several low carb diets including Paleo (least restrictive), keto, ketovore and carnivore (most restrictive).  Dr. Bazylewicz can help you if you would like to try any of these diets.

Now, let's talk about STOPS for all diets.  Avoid items on this list because everything on this list helps disease rather than health.  So, choose wisely.

  • Refined carbohydrates (white sugar, white flour, white rice), gluten and gluten grains (wheat, semolina, durum, einkorn, spelt, kamut, faro, rye, barley)
  • Industrialized omega-6 seed oils (soybean, canola, safflower, corn, etc)
  • Tobacco (all forms), alcohol, and caffeine (caffeine is green tea is OK)
  • Preservatives, additives, artificial colors and flavors
  • Pesticides
  • Added processed salt
  • Pickling and cured foods
  • Artificial sweeteners
  • Fluoridated water and toothpaste
  • High fructose corn syrup
  • Genetically-modified organisms (GMOs)
  • Oxidized cholesterol (powdered eggs and milk, skim and low fat milk)
  • 3D printed meat (yes, it really exists!)

For better mineral regulation, then also avoid the following supplements (OK if these nutrients occur in food) which interfere with optimum mineral function.

  • Ascorbic acid, citrate, citric acid
  • Iron, calcium, zinc, molybdenum
  • Vitamin D
  • Multivitamins/minerals/prenatals
  • Colloidal silver (nano is OK)

In addition, 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; there are underlying issues that need to be worked out.  I highly recommend life coaching with Sierra from Lyme Light Coaching to help you meet your goals.

Dietary goals (and all health goals) should be SMART!  Slow and steady progress will get you to your finish line and keep you there!

  • S - specific
  • M - measurable
  • A - action-oriented
  • R - realistic
  • T - timely

Dr. Bazylewicz would be happy to work with you with wellness coaching so that you can make better progress with your diet more quickly.

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

The secret of health

for both mind and body

is not to mourn for the past,

worry about the future,

or anticipate troubles,

but to live in the present moment wisely and earnestly.

~Buddha (paraphrased)

LAVENDER

Herb