Lunch with the Doctor

“Seven Rules for Healthy Eating”

1. Drink water __________ and __________ your meals, not During.
Drinking prior to eating will fill you up, and help reduce the chance of overeating. Also, if you are not drinking while you eat, you will be able to breathe correctly, which aids digestion. Drinking while you eat also dilutes digestive enzymes, making them less effective. Drink water 30 minutes prior to a meal and wait at least 10, if not 30, minutes after.

2. Properly ______________ your Foods.
We must know how to properly combine our foods to ensure the best digestion of nutrients. This is the “trick” of the most successful diets in our society. Choosing poorly puts and strain on your digestive system and will lead to weight gain. Other consequences include:
*Stunted digestion. Food is not properly digested and we lose the benefit of the amino acids, vitamins and minerals in what we consume.
*Food Allergies. If our body cannot properly assimilate our food, we experience unpleasant symptoms, often mis-diagnosed as allergies.
*Harmful Toxins. Our body breaks down different substances in different environments. Trying to force our body to do different tasks at one time taxes the cells and tissues of the body.
*Serious Illness. Improper combining for a prolonged period can wear down the body and cause more serious disease-diabetes, celiac disease, irritable bowel.

PRINCIPLES OF FOOD COMBINING
Eat a diet that is 70% alkaline, water-rich foods, and only choose one concentrated food (i.e. that
doesn’t have much water content such as meat, potato, fish or bread) per meal

3. Eat in a ______________________ State of Mind.
Eliminate distractions such as television, internet, or driving. Chew your food slowly and take small bites. Enjoy your meal and reduce the level of cortisol your body is producing during the meal. This reduces fat absorption.

4. Eat Comfortable _______________ of Food, and Eat them _____________.
Americans tend to have a distorted sense of portion size. Want to Super-Size that?? Restaurants rarely serve a proper portion-they typically serve double. Box your food at the beginning of the meal to prevent overeating. Eat small amounts every ______ hours. This fuels your metabolism and aids digestion.

Did you know....
One cup of pasta is the size of a tennis ball.
One-half cup of vegetables is the size of a lightbulb.
A small baked potato is the size of a computer mouse.
All of these are 1 portion.

5. Eat _________________ Foods.
This will prevent you from frequently ingesting modern pesticides, antibiotics and growth hormone. If a product is USDA labeled organic, it is produced at higher standards free of these unwanted products. These products are no longer hard to find–even Wal-Mart is on the bandwagon.

What foods are most important to buy Organic?

6. When you cannot buy ____________, buy _______________.
Utilize local farmers and farmer’s markets. Look for local grown produce. Fruits are especially vulnerable when shipped long distances. They are picked early and sacrifice their flavor. Irradiation techniques in shipping will neutralize the vitamins and minerals in the foods.

7. Add ______________ to your Diet as needed.
Look for whole food vitamins. If you are eating a diet without chemicals, don’t add them in with your vitamins.

Resources:
Food Combining Made Easy. Herbert Shelton, M.D.

The 120-Year Diet. Dr. Roy Walford. Good information, interesting, and you will learn how to live to be 120.

Jill Fletcher: Find her at the Health Hut. She knows what vitamins are on the shelves and what would be a good choice for you.