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.  However, many of us are eating the SAD Standard American Diet which is linked to poor health. 

Ideally, we want our health span to last as long as our life span.  Read that again and let it sink in. 

So, keep in mind that we are either feeding health or we are feeding disease - it is our choice with every bite. 

But what is a healthy diet? 

These days you can read convincing books that proclaim the benefits of a wide variety of diets.  Some diets advocate for a plant only diet while other diets advocate an animal only diet.  And then there is everything in between.

It sure gets confusing.

STOPS

However, all of these diets out there have one thing in common; they start by eliminating the STOPS which create disease. Yep, we cannot improve our health and eliminate disease if we are not giving our bodies optimal fuel and nutrients.

What are these STOPS? 

• 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 (especially the Morton girl 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. 
We all should strive to regulate our minerals.

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

In addition, most plants do not want to be eaten and have developed chemicals that are toxic to humans.  Others (phytates) bind to nutrients and diminish absorption. Some people can seemingly tolerate many/most/some of them, but they can still be causing damage.  A trial of elimination for any/all of these food groups may alleviate many symptoms:

• high oxalates 
• high histamines which include fermented, processed, cured, smoked, pickled, vinegar, alcohol, energy drinks, soft drinks, preservatives, dyes, veggies (avocado, tomato, eggplant, spinach), fruit (strawberries, most citrus), overripe foods, leftovers (more than 2-3 days).
  
• high nightshades especially tomatoes, potatoes, eggplant, and peppers (including black pepper, chili pepper, and paprika), goji berries.
• high lectins especially whole grains, soybeans, tomatoes, potatoes, eggplant, lentils, red kidney beans, peanuts, corn, nightshades (see above).
• high phytates especially almonds, beans, lentils, peanuts, corn, wheat, red kidney beans, soybeans.
  

And some people have food allergies especially dairy and wheat.  Other people have dietary restrictions due to illnesses and diseases.  So, please eliminate any of these foods as needed for your own individual needs.

Some folks prefer to stop the STOPS cold turkey while others prefer to gradually eliminate them over time to ease through the transition. 

STARTS

Now, let's talk about the STARTS. Initially, it is best to eat balanced meals consisting of moderate amounts of all food groups rather to eat any of the more restrictive diets. Later, we will tweak this plan specifically for you.

Since it may be difficult to follow this initial plan immediately, you may want to make a series of small steps gradually as you travel the healthy path. 

Here is a summary of a balanced healthy diet:

• 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

• 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.

In order to improve mineral regulation (which should be a goal for everyone), 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):  grass-fed beef liver (7 oz per week OR 1 oz per day), beef, bison, lamb, goat, venison, rabbit; organic eggs, grass-fed butter, cheese, cream cheese, goat milk; salmon, tuna; etc

• Wholefood Vitamin C Complex Foods: citrus, berries, cantaloupe, papaya, guava, kiwi, cruciferous veggies (broccoli, cauliflower, kale, Brussels sprouts, etc), red peppers, etc

MORE

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.

Later during your treatment program, Dr. Bazylewicz will help you with an anti-inflammatory diet consisting of lower carbs, moderate protein, and higher healthy fat. Carbs are turned to glucose which contributes to inflammation which we want to avoid.  Instead, our bodies can use healthy fat as a clean fuel source.  Figuring out the specific amount of carbs and fats is individualized: each person will need different amounts according to their own personal biochemistry.  But for now, work on stopping the STOPS and starting the STARTS for a balanced diet.

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

Your word

is a lamp

to my feet

and a light

to my path.

~Psalm 119:105

ECHINACEA

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)

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