The Vital Diet Plan

The Vital Diet Plan

Named for it’s importance, originality, and therapeutic value, the Vital Diet Plan is not a diet as in the commonly recognized way; as a temporary ordeal. It is a lifestyle; a dietary plan. It was created in combination with the nutritional experts at Nutri Spec and other researchers as well as the famous

 
 Page Clinic in Florida. The Page Clinic took blood chemistry panels every three to four days on all patients. Dr. Page based his food plan from the early research of Dr. Weston Price and Francis Pottenger, who demonstrated the relationship of the quality of foods consumed and how health was effected, both physically and emotionally. Dr. Page found certain foods to upset the body chemistry. No differences were determined by genetic disposition; the same foods upset the body chemistry. Certain genetic dispositions were able to handle certain foods better than others, but after thousands of blood chemistry panels his food plan proved true by normalizing the patient’s blood chemistry without any other intervention.

Many of today’s popular diets are based on Dr. Page’s work. Dr. Page emphasized removing absolutely all refined carbohydrates (such as sugar and processed flour) and pasteurized cow’s milk from the diet. On the food list sheet attached, notice the percentage of carbohydrates indicated. Dr. Page felt that it was not only important to eat quality proteins and fats, but quality carbohydrates as well. This food plan is designed to assist your body in its ability to create and maintain “balanced body chemistry.” The Phase 1 food plan is designed for 90 days, Phase 2 food plan is a maintenance plan. Both can be not only extremely helpful but in many cases essential in controlling blood sugar and hormone imbalances while balancing many other types of biochemistry problems.

The longer you are on this food plan and the more closely you follow it, the easier it will be to stick to it. This will result in your feeling and looking so much better than you did on your old way of eating. As you become healthier, your cravings for those foods that are not the best choices for you will diminish. Old habits are hard to break, so take your time to change your dietary habits so you don’t slip into your old way of eating. If this happens call for the appointment as soon as possible to determine what's upsetting your biochemistry. Nutritional supplements may be needed to assist you to get back on track by reducing cravings and other symptoms.

Vegetables: Eat more, more, more! While almost everybody can eat more vegetables, it is an especially important for you. Eat a variety vegetables as outlined in the chart attached, although make the green leafy type your preference. This includes spinach, chard, beet greens, kale, broccoli, mustard greens, etc. Sorry, chocolate is not a vegetable. The quality of your produce (fresh and organic preferred), and the method of preparation is important. Raw is preferred at times (depending on metabolism; to be determined with the help of your natural health care professional). Steamed or sautéed is an ideal form of vegetable for many. Use lettuces with a rich green color, sprouts and soaked raw nuts as a substitute for croutons on salads. Iceberg lettuce is one of the least nutritious types. Don’t make salads your only choice for vegetables…Get your children to consume vegetables with a natural dip if necessary. Hummus is yummy!

Sauté only in butter, coconut oil, or virgin olive oil. However, if using butter or olive oil, do not heat on high!

While vegetable juice does sound healthy, the act of chewing is important! Chewing activates the part of your brain that controls your appetite and prepares your GI tract for digestion by triggering the enzyme response. Wheat grass and the “green food” products should also be mentioned, for many people who are depleted in nutrients, these seem to provide a lift. But large amounts of green foods can be irritating to your colon and should be used sparingly. Remember that man is not designed to be a grass eater. Trying to outsmart the maker with “super foods” is only ignorant. Furthermore, PUFA’s are concentrated when juicing which disrupts the EFA balance.

Carbohydrates: This is a very tricky area. Most people classify carbohydrates as either complex or simple/processed. Unfortunately, for most patients suffering with imbalance problems almost any carbohydrate is a no-no. It is a physiological fact that the more carbohydrates you eat the more you will want. Craving carbohydrates is a symptom of an imbalance; use this craving to monitor your progress. Overall, eat vegetables your primary source of carbohydrates and limit grains (even the whole grains can be trouble). When you do eat whole grains, only have in moderation. If you start the day with carbohydrates, you are more likely to crave them throughout the day, and then you’ll eat more and it’s down hill from there. Absolutely stay away from breads (100% rye only bread is the least of the evils), muffins, cookies, candies, crackers, pastas, white rice and most baked goods. Sprouted English muffins from Food for Life is an acceptable choice. Many sprouted grain breads contain added gluten to help it stay together; avoid these. Gluten damages the villi on walls of the intestines!

There’s another dark side to carbohydrates that isn’t talked about much – the connection to weight gain, elevated cholesterol and triglycerides, and cancer. Learn to bake according to the guidelines in the book Nourishing Traditions. Phytic acid is a anti-nutrient in all nuts, seeds, and grains that have not been soaked. You don’t even need to know the details to get the idea how much trouble carbohydrates are, but you do need the book that contains recipes for all your needs and all necessary information you should read up on.

Grains: There has been a tremendous amount of debate regarding grains. Whole unprocessed grains can be rich sources of vitamins and minerals, but with soil depletion and the special strains of grain that modern agriculture has developed, it isn’t clear what nutrients remain. When scholars study disease patterns and the decline of various civilizations, many of the degenerative diseases developed when cultivation of grains became part of their culture. Allergic reactions, chemicals naturally found in certain grains, lack of the appropriate enzymes, and the carbohydrate content of grains make them a source of trouble for many individuals. It is best to minimize grains such as wheat and barley. Many people are sensitive to gluten, this should be evaluated. Unprocessed rye, rolled oats, and brown rice can be considered on occasion to give you more variety. Some of the Danish and German brown breads like pumpernickel seem to be nutritious. Quinoa and millet are tasty alternatives to rice in many dishes. Learn how to cook with these, soaking them before use!

Milk Products: Forget pasteurized cow milk products (milk, certain cheese, sour cream, half & half, ice cream, cottage cheese and yogurt). If you only knew all the health hazards from pasteurized milk, you’d swear it off forever. Dr. Mercola does a great job educating on this topic (drmercola.com). Dr. Page believed that milk was actually as detrimental to your health as sugar is for most people. Avoiding dairy will make it much easier for you to attain your optimal level of health and hormonal balance. Raw butter, however, is an excellent source of essential nutrients and vitamins. Raw goat’s and sheep milk products are better alternatives because their genetic code and fat content is apparently more like humans. I’d still be cautious with these, however. The late nutritional pioneer, Arthur L. Kaslow, M.D, through thousands of his patient’s food diaries compiled a list of high risk foods that is much the same as Dr. Page’s. Dairy and wheat products were at the top of his list.

There has been a lot of hype about using soymilk and rice milk to replace dairy. While they sound like healthy alternatives, what they really are is highly processed foods that are primarily simple carbohydrates. You are better off doing without these as well. Of course Vitamite®, Mocha Mix®, and the other dairy substitutes are highly-processed nutrient-depleted products that honestly should not be considered a food.

Fats: You may be surprised that most Americans are actually fat deficient – specifically fats called essential fatty acids. So please use olive oil (cold pressed, extra virgin oils can go rancid easily, add an antioxidant like vitamin E), walnut oil, flaxseed, coconut, and grape seed oils. These are all actually beneficial. Cook only with raw butter, ghee, or coconut oils, true lard (be careful of additives and the processed so called “lard” or “shortening”), sesame oil or olive oil. Avoid all hydrogenated and partially hydrogenated fats – margarine, crackers, chips, fried foods, etc. They are poisons. Because peanut butter, even if raw and without the typical hydrogenation, is actually 28% carbohydrate, use peanuts and peanut butter sparingly. Eat as many avocados and raw nuts as you wish (unless advised not to; as some metabolic imbalances are exacerbated by poly-unsaturated fatty acids). Fat will NOT make you fat. When you eaten, a chemical signal is sent to your brain to slow down the movement of food out of your stomach. As a result, you feel full. It is not surprising that recent research demonstrates that those who eat “fat-free” products tend to actually consume more calories than those who eat foods that have not had their fat content reduced. In addition, fats are used not only for energy, but also for building the membrane around every single cell in your body. Fats also play a role in the formation of hormones, which of course make you feel and function well. It is far worse to be hormone depleted from a low fat diet than it is to over eat fat. The sickest patients I see are the ones who have been on a fat-free diet for a long period of time. When you deprive yourself of cholesterol and over eat carbohydrates, the liver is forced to store carbs as sugar in which the liver converts into cholesterol and triglycerides. Therefore those whom eat eggs and animal protein/fat every day in sufficient amounts are actually less a lower risk of heart disease! Dr. Mercola’s website (drmercola.com) is a good reliable source to search for topics such as these. Like carbohydrates, choose your fats wisely – this program does not support fried or processed foods!

Fruits: In addition to the advantages with chewing your food, there is an even more important reason not to drink fruit juice. Fruit juice is loaded with the simple sugar, fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. Dr. Mercola deems juices to be as health harming as soda! When you do eat fruit, only eat one type of fruit at a time on an empty stomach; second, avoid sweet fruits (like very ripe bananas and the tropical fruits on the food Phase 2 list); and third, eat only fresh and organic when possible.

Sweeteners: Use only a small amount of raw Tupelo honey or Stevia as sweetener. Absolutely NO Nutra-Sweet, corn syrup, or table sugar. Sugar substitutes can have adverse effects on memory and a whole host of degenerative disorders; do educate yourself regarding this! Although Dr. Page did not allow raw cane sugar, it does provide the nutrients to aid in its metabolism. If you cheat, be smart. Use only raw cane sugar (called Succanat or Sugar In The Raw® in the brown bags) in small amounts and only with a meal.

Liquids: Water is best; calculate your need by dividing your ideal weight by 2 to get the amount of oz. you need in a day. You may then divide that # by 8 to get the number of 8oz. glasses to drink per day. Water is an important is best as in tea (buy bulk, most tea bags are found to have mold (trace amounts of food mold dare called mycotoxin). Avoid all soda. No coffee until you are fully recovered, and then only in moderation if you have the metabolism for it. Fruit juices are forbidden because of their high fructose content and dumping of sugar into the blood stream. Broth with a meal is fine, but nor more that 4oz. If you enjoy wine or beer and still insist, there are some guidelines. First, drink only with meals. Red wine has less sugar and more of the beneficial polyphenols than white wines. Most of the good foreign beer is actually brewed and contains far more nutrients than the pasteurized chemicals called beer made by the large commercial breweries in the United States. Trader Joe’s usually has a good selection. Less is better. Occasional rather than regular. Because coffee and alcohol force you to lose water, you’ll have to drink more water to compensate.

Consider this – the concentration of water in your brain has been estimated to be 85% and the water content of your tissues like your liver, kidney, muscle, heart, intestines, etc. are 75% water. The concentration of water outside of the cells is about 94%. That means that water wants to move from the outside of the cell (where it is dilute) into the cell (where it is more concentrated) to balance things out. The urge water has to move is called hydroelectric power. That’s the same electrical power generated at hydroelectric dams (like Hoover Dam). The energy made in your body is in part hydroelectric. Water is important but often un-tolerated, creating conditions such as edema. It is de-vitalized by piping long distances and toxic by the addition of chemicals and pollutants. It is important to find a pure source that is magnetized and electrical. An easy way to do this is to make sun tea- in a glass container!

Frequently of meals; for some, smaller meals more often reduces the stress on the digestive system and increases energy level. Eating small meals can conserve energy, and give your energy generator a chance to keep up with digestion by not overwhelming it when you eat a large meal. Avoid overwhelming your body with too much to do at one time. If you don’t digest your food – indigestion, yeast overgrowth, gas, inflammation, food reactions, etc. can result. For others it is best to eat three meals a day – only! Again, this is one of those things that will require evaluation. Insulin and other hormones are secreted to lower the blood sugar. Often times, the insulin response is too strong and within a short period of time insulin has driven the blood sugar level down. As a result of the now low blood sugar, you get a powerful craving for sugar or other carbohydrates. You then usually overeat, and the cycle of up and down, yo-yo blood sugar results. Consult with you Nutri Spec Practitioner to stop this cycle. The most important thing to remember and strive for is consistency. Like children; adults alike thrive off of it. If you prepare wholesome meals that provide the calories from quality fat, protein, and vegetables as carbohydrates; the body will function well off of knowing when to expect food. Blood sugar issues will regulate with the regulation of diet! Four substantial meals are usually ideal for the majority. Don’t over eat and follow The Rules For Digestion.

Supplements: In reviewing the many diets used all over the world, there are pros and cons to each. For example, the vegetarian diet tends to minimize tissue degeneration but may not support tissue rejuvenation due to a lack of complete protein and fats found primarily in animal products. The major concern I have had with the Page program is that most people do not eat enough vegetables and therefore do not get adequate amounts of minerals. Since the fats and proteins tend to promote acid production in the body (due to an inability to digest them), it is very important to get enough alkalizing minerals to buffer the acid load. Acidity is important in the stomach but needs to be neutralized by pancreatic enzymes and bile in the intestines. For this reason, minerals that are specific to your needs should be taken to get you healthy… consult with a Nutri Spec/Standard Process Trained professional. Enzyme therapy is also advised. See enzymeformulation.com. and ask for literature. 

Final Note: When in doubt, don’t eat it. If it isn’t on the list, wait and ask. The diet plan is designed to help you to optimal health just as it has for tens of thousands of those that lived traditional (primitive) lives, many of whom are in their later years without signs of degenerative diseases such as heart disease, arthritis, cancer, osteoporosis, etc. This food plan is not intended to make you suffer or sacrifice, in fact quite the opposite. As you attain balanced body chemistry, you will be delighted with the physical and emotional improvements you experience from the food your body was designed to run on optimally. And what you eat or drink at the occasional party or evening out is not going to be significantly harmful to your nutritional balance in the long run, so enjoy it. Lastly, as with all things that are beneficial to your health, it’s hard to start, but the longer you use this food plan, the greater the benefits that you will realize from it. Your follow-up visit will go over your personalized therapeutic food plan through one or both of the Ayurvedic metabolic balancing and/or Metabolic Analysis and Nutritional Therapy (MANT). Bring this with you. I will highlight the things which apply to you specifically.

♦ FOODS EATEN CLOSEST TO THEIR RAW STATE ARE THE EASIEST TO DIGEST (for some, others benefit from steaming vegetables).

♦ TAKE FLUIDS MORE THAN ONE HOUR BEFORE OR MORE THAN TWO HOURS AFTER MEALS.

♦ LIMIT FLUID INTAKE WITH MEALS TO < 4 OZ. BUT DRINK AT LEAST HALF YOUR BODY WEIGHT IN OUNCES PER DAY

♦ AVOID ICE AND VERY COLD BEVERAGES BECAUSE THEY REDUCE DIGESTIVE FUNCTION.

♦ NO MARGARINE, PROCESSED GRAINS OR CEREALS, WHITE FLOUR, SUGAR, FRUIT JUICES, or SUGAR SUBSTITUTES.

♦ CONSIDER AVOIDING FOODS BASED ON YOUR BLOOD TYPE

(A = dairy, mango, oranges, potatoes, tomatoes and papaya)

( B = chicken, buckwheat, and peanut)

(AB = combination or all of A and B above)

(O = wheat and corn)

 The following dietary recommendations indicated by your NUTRI-SPEC fundamental imbalances apply to you, your family and everyone you know. The text in green is specific to those whom have been tested for metabolic imbalances and given their individual guidelines and brochure containing the point system.

1. The below listed items should be avoided like the plaque:

-MSG including yeast extract, and all other questionable ingredients (ask for a detailed list_

-Artificial colors

-Artificial flavors and often “natural flavors”

-All preservatives (they all contain carcinogenic chemicals and pollutants such as heavy metals)

-Anything packaged, processed and especially fast food

-Hydrogenated oils (all thickened oils) such as shortening, margarine, and foods made with them

- NutraSweet and all other artificial sweeteners

2. There are 2 common dietary components that should be kept to an absolute minimum;

- sugar (The average person consumes over 100 pounds of sucrose every year. That constitutes an amazing 20% of their caloric intake in the form of concentrated sugar. You must understand the unavoidable health consequences of this pernicious practice. You must also understand that the sugar in fruit juice and honey is every bit as damaging as the sugar in candy.)

- polyunsaturated or hydrogenated oils (salad dressings, margarine, fried foods, mayonnaise). Only use olive or coconut oils

3. A minimum of three meals should be eaten daily (that means 21 meals each week). Each of those meals should approximate the ideal ratio of protein and saturated fat to carbohydrate. See below.

4. To ensure sufficient protein and, especially, saturated fat intake, the following formula should be applied: Divide the body weight in pounds by 15 -- this gives the number of ounces of meat, fish, poultry or cheese a person should eat each day. (1 egg may be substituted for 1 ounce of meat.) Ideally, this quantity of protein should be divided among three meals.

To illustrate; a 120 pound woman divides her body weight by 15, which equals 8 ounces of meat, fish, poultry or cheese (or egg equivalent) daily.

Dividing this 8 ounces by 3 meals gives approximately 3 ounces of meat, fish, poultry, cheese (or egg equivalent) each meal. Simple.

- For Glucogenic and Parasympathetic patients, consider this a minimum protein intake.

- For all other patients, consider this the ideal protein intake unless the patient is in intense athletic training.

- Athletes in training may increase the protein intake to a maximum of 6-8 ounces per 150 lbs. per meal, while maintaining the Carbohydrate/Protein Ratio as described below. An athlete in training may consume more ounces of protein than this only because he needs more calories. The proportion of protein to carbohydrate remains unchanged as per the ratio below.

The only times this simple formula needs to be revised are for the excessively obese, or, of those in athletic training. For obese women, multiply the number of ounces of meat, fish, poultry, eggs or cheese obtained as above by a factor equal to 35 divided by the woman's percentage body fat. For obese men the factor is 24 divided by the percentage body fat. [Note: You need not calculate % body fat to find the ounces of protein needed by obese patients; a rough estimate is close enough.]

Example: A 192 lb woman who is 40% body fat.

192/15 = 13

13 x (35/40) = approx. 11 ounces /day 11/3 = 4 ounces per meal

Most animal and vegetable sources of protein are beneficial. Choose a variety of meat products and try to find the healthiest options available, i.e. free range and organic, whenever possible. There is concern about pork because of its similarity to humans and an inability of pigs to sweat that result in an accumulation of toxins that is independent of their diet. Eggs for most people are an excellent and high quality source of protein. Eat the whole egg, the lecithin in the yolk is essential to lower blood fat and improve liver and brain function. With any protein, the way in which you prepare it is critical. The closer to raw or rare the better. Avoid frying. Grilled, broiled, steamed, soft boiled, or poached is best. There should be some consideration to having no animal protein at times to allow the body its precious enzyme resources to focus on clean-up rather than digestion. This is when thoroughly chewing your food can make a major difference. The avoidance of animal protein is to be discussed with your natural health care provider.

The proper ratio of carbohydrate to protein is achieved by calculating the carbohydrate points, which are equal to approximately 10-12 times the number of ounces of protein (there are 28.40 grams in an oz). Modify that to a maximum of 10 for glucogenic patients and parasympathetic patients.

- The carbohydrate to protein ratios are as follows for patients of ideal body fat %:

- Glucogenic & Parasympathetic patients 10:1 MAXIMUM

- Ketogenic patients   12:1 MINIMUM

- All other patients     11:1

Use the carbohydrate point guide in the tri-fold brochure provided by your Nutri Spec Practitioner.

Multiply the number of ounces of protein at a meal by 10, 11 or 12 to arrive at the number of carbohydrate points to be consumed at that meal. So, for example, a patient who is neither glucogenic nor ketogenic and requires 4 ounces of meat, fish, poultry, cheese or eggs per meal would consume 44 carbohydrate points per meal. If that same patient were glucogenic there would be a maximum of 40 carbohydrates points per meal. If that patient were Ketogenic there would be a minimum of 48 carbohydrate points per meal.

An adjustment should be made in the Carbohydrate/Protein Ratio for overweight patients, and for those who are lean. For every 10 pounds a patient is overweight subtract one from the Carbohydrate/Protein Ratio. For every 5 pounds a patient is underweight add one to the Carbohydrate: Protein Ratio.

Example: A 204 lb. obese woman who is 40% body fat and tests glucogenic.

204/15 =14

14 x (35/40) = approx. 12 ounces per day minimum protein 12/3 =4 ounces per meal minimum protein

Approx. 40 lbs overweight/10 =4 Carbohydrate/Protein Ratio adjustment. Since she is glucogenic: (10-4) = 6:1 Carbohydrate/Protein Ratio 6 x 12 ounces per day = 72 carbohydrate points daily

72/3 = 24 carbohydrate points per meal

Example: A 220 lb. obese man who is 30% body fat and tests ketogenic.

220/15 = 15

15 x (24/30) = approx. 12 ounces per day maximum protein 12/3 =4 ounces per meal maximum protein

Approx. 20 lbs overweight/10 =2 Carbohydrate/Protein Ratio adjustment Since he is Ketogenic: (12-2) =10:1 Carbohydrate/Protein Ratio 10 x 12 ounces per day = 120 carbohydrate points daily

120/3 = 40 carbohydrate points per meal

A list of foods and their carbohydrate point values can be found on the last page of the Report of Findings.

[You can approximate the carbohydrate points per food by the number of grams of carbohydrate it contains. There is a little bit of a fudge factor there in the chart that we gave you for carbohydrates that are particularly fast in entering the blood stream, but it's definitely based on the number of grams of carbohydrate. For all intents and purposes the two are interchangeable.]

[Any foods not listed on the carbohydrate chart can be assigned the proper number of points by virtue of the food group they are in. For instance, onions are a non-starchy vegetable and therefore have the same number of points (0) as all the other non-starchy vegetables. Another example is all cooked grains; they have the same number of points as rice.]

5. Find a good source of spring or well water for drinking. (chlorinated and fluoridated water must be avoided.)

6. Eat animal products rare (or raw) or medium cooked at the most; eat vegetable products cooked (but not over cooked). This is, of course, the exact opposite of the way most people eat. A typical meal consists of an over-cooked steak and a salad, both of which are worthless at best.

Humans have no cellulase enzymes and therefore have zero capacity to break down raw vegetables. (One study indicates that we get less than 1% of the vitamin A from a raw carrot.) So, the only benefit from eating raw vegetables is the fiber, and that is just about as beneficial lightly cooked as raw.

Cooking animal protein is a pernicious practice. The proteins are denatured and the fatty acids are converted to harmful trans isomer form. Some of the most important amino acids are extremely heat labile (including taurine, glutamine, and the essential amino acids phenylalanine, lysine, threonine, histidine, and tryptophane, along with the important sulfur-containing methionine). And, as far as the fatty acids are concerned, overcooked meat is roughly the equivalent of eating the fried foods or hydrogenated oils mentioned in #1 above.

A study published in the Journal of the National Cancer Institute showed that women who eat their meat cooked more than rare to medium have shown an amazing 400% increased incidence of breast cancer. S-allyl sulfate and the other protective nutrients in garlic are destroyed by 45 minutes in the oven, or by one minute in the microwave.

7. As a general rule, look for the least processing in your foods as possible. For example, whole grains are better than refined grains. Follow the Rules For Digestion and food Combining 101, listed below for proper digestion and assimilation of food.

8. Take indicated supplement(s) as a source of trace minerals and other nutrient protective factors.

9. Sunlight is an essential nutrient. As long as your patient does not obtain the benefits of natural light in the eyes, health will never be regained and maintained.

Are you suffering from depression or anxiety? Chances are, inadequate light intake is a part of the problem. Do you have osteoporosis? They undoubtedly need more sunlight on their skin for vitamin D, but even more importantly in the eyes to regulate the hormonal and biochemical systems it controls — related to mineral metabolism in general and osteoblastic activity in particular. Do you have chronic fatigue? Adequate sunlight can be an important part of increasing their vitality. Do you know of any children (or adults) with attention deficit disorder? This condition is strongly correlated with unnatural light entering the eyes.You see, when the light hits the optic nerve an impulse is carried to other parts of the brain in addition to the vision centers. Particularly, it is carried to the hypothalamus where it functions as an essential regulator of hormone balance and autonomic nerve balance.

It has been shown beyond all doubt that the depression and lethargy associated with seasonal affective disorder is nothing more than inadequate natural light and/or excess unnatural light. I think it is reasonable to conclude that virtually all cases of depression and lethargy include some element of "seasonal affective disorder." Think of the millions of poor souls that are dependent upon Prozac and other feel-good drugs just to make life tolerable. How many of these people spend at least 22 out of 24 hours either in darkness or in un-natural indoor lighting (not to mention the hours spent in front of the TV or computer monitor)? Suppose the NUTRI-SPEC Fundamental Diet restores glycemic control- is it going to have an effect on depression, anxiety, and lethargy? You betcha. Now, suppose you go for a walk in the sunlight for a couple hours a day? You will have lifted the dark cloud that surrounds them and distorts their view of life- absolutely!

It has been shown beyond all doubt that the depression and lethargy associated with seasonal affective disorder is nothing more than inadequate natural light and/or excess unnatural light. I think it is reasonable to conclude that virtually all cases of depression and lethargy include some element of "seasonal affective disorder." Think of the millions of poor souls that are dependent upon Prozac and other feel-good drugs just to make life tolerable. How many of these people spend at least 22 out of 24 hours either in darkness or in un-natural indoor lighting (not to mention the hours spent in front of the TV or computer monitor)? Suppose the NUTRI-SPEC Fundamental Diet restores glycemic control- is it going to have an effect on depression, anxiety, and lethargy? You betcha. Now, suppose you go for a walk in the sunlight for a couple hours a day? You will have lifted the dark cloud that surrounds them and distorts their view of life- absolutely!

One modem American sociological problem that particularly irks me is that nearly three million children in American public schools are now being given Ritalin, an amphetamine, for a condition called Attention Deficit Disorder (ADD). It seems that ADD can mean whatever you want it to mean. In other words, any child who does not perform up to either teacher or parental expectations (in other words is not a perfectly model American socialist robot) it tagged with this label and drugged into submission. (I find it amusing to ponder how many of my elementary school teachers would have wanted to put me on Ritalin, had it been available.) Most of these children and their parents are never informed that fully 25% of the children tagged ADD soon develop the symptoms of manic depression, which requires additional medication. Neither are they told that the very common long-term side effect of Ritalin is bedwetting that persists through the teen years and on into early adulthood, many years after going off the drug. Many of these children do have real problems. But consider this — how many of these children begin their day by filling their belly with sugar, artificial flavors and artificial colors? How many of them proceed to spend their entire day under fluorescent lights or in front of a TV or a computer monitor?

Upon NUTRI-SPEC testing the majority of these children test as glucogenic with a strong sympathetic compensatory response. What is happening here? They are all in a hypoglycemic crisis with a valiant attempt by their over-stimulated sympathetic nervous system to maintain blood and brain sugar levels. These kids are therefore continuously dealing with the neurological effects of crashing brain sugar accompanied by the neurological effects of excess catecholamines. Is it any wonder they cannot focus?

How is it that so many NUTRI-SPEC practitioners achieve such success with ADD children? They do so only when they can get parental compliance on the NUTRI-SPEC Fundamental Diet, and, when they can get the parents to turn off the TV and kick the kids out the door where they can get some sunlight. Here is just one interesting study to illustrate the amazing metabolic effects of natural light. This study was done on hamsters and was concerned with the effect of a high sugar diet on tooth decay. The experiment was done in two phases. Phase one divided the hamsters into two groups. One group was given their normal diet: the other group was given a high sugar diet. Guess what happened? The high sugar hamsters developed a lot of rotten teeth. No surprise. In the second phase of the experiment they divided hamsters into two groups and gave both groups the high sugar diet. The difference was they put one group in natural light and the other group in fluorescent lighting. Guess what happened? The hamsters in the unnatural light developed five times as many caries as the sugar eating hamsters in natural light. So — is sunlight an essential part of the NUTRI-SPEC Fundamental Diet? Absolutely. Advise your patients accordingly.

-Nutri Spec

10. Exercise is indispensable in promoting nutrient assimilation and utilization.

In Summary:

1. Avoid:

- sugar

- refined carbohydrates

- polyunsaturated and hydrogenated oils - Nutra Sweet

2. Eat 3 meals daily, unless otherwise recommended. Sometimes during pregnancy for example, it is best to eat 4-6 smaller meals (without snacking). 

3. Eat adequate protein and saturated fat at every meal, and do not eat excessive carbohydrates.

4. Drink spring or well water. Talk to your health care provider about the quality of your water and recommendations for a filter. 

5. Eat animal meat cooked medium at the most; eat vegetables cooked (but not over cooked), just until the crunch is out.

6. Eat whole, minimally processed foods.

7. Take Oxygenic B as a source of trace minerals and other protective factors.

8. Sunlight (though not direct sunlight) exposure for your skin and your eyes is essential daily.

9. Exercise is indispensable.

Bon appetit!

If your Nutri Spec Practitioner did nothing more than give you the Nutri-Spec Fundamental Diet along with Oxygenic B, they would have achieved as much as all those ordinary "nutritionists" with their insane mega doses of vitamins and their herbal drugs. Remember, the essential purposes of your Nutri-Spec Fundamental Diet are quite simple but are vitally important:

1. To insure that you obtain adequate nutrient intake (which requires the addition of Catalyn as a source of trace minerals).

2. To help you achieve glycemic control — since aberrations in sugar metabolism are a causative factor in CVD, in cancer, in allergies, in depression and anxiety, in fatigue, in PMS, and in nearly every other symptom or condition you can name.

3. To avoid highly toxic components of the common diet — most particularly vegetable oils and aspartame.

Think of it — these are the most critical dietary considerations for every person, regardless of what their symptomatic complaints may be. The Nutri-Spec Fundamental Diet will eliminate primary causes associated with virtually anyone's clinical complaints. Yes, Nutri-Spec analysis gives your practitioner the analysis and the high biologically active supplements to go the giant step further and specifically treat the metabolic imbalances associated with each of your symptoms. The solid foundation of scientific research for the truth as well as practical consideration of ancestral, or natural primitive diets, should build your confidence and sense of assurance that the Nutri-Spec Fundamental assessment and dietary plan is truly the answer to your wellness! If, starting today, every woman one year prior to conceiving a child would follow the above nine recommendations and continue following those recommendations throughout pregnancy and lactation; and, if every person followed those nine recommendations from childhood through adulthood, it can easily be imagined that at least 90% of all health problems would be prevented. Nearly all the remaining 10% could be handled quite simply by fine-tuning with the proper NUTRI-SPEC regimen.

Rules For Digestion

o         Wait a half an hour before meals, and an hour after, to drink any more than 4 ounces of fluid with a meal.

o         Eat fruits alone- wait for 1 -2  hours after a meal or one hour before eating

o         Eat four to six small meals a day (quality not quantity)

o         Always sit when eating and don’t eat when feeling anxious or upset

o         Chew, chew, and chew some more!  This saliva and chewing of the food in the mouth is the first process of digestion and sends messages to the brain to tell you your full! This takes about 20 minutes, so eat until you are satisfied, most second serving s are not necessary.

o         Eat for nutrition not for stimulation; eat when hungry not bored. It is best to be consistent with the timing of your meals.

o         Rest comfortably after eating for at least a half an hour

o         No antacids, there are beneficial alternatives to antacids; one of my favorites is a ginger Glycerite remedy with other herbs such as peppermint and catnip. Antacids are full of aluminum, and the calcium sets an alkaline pH disrupting digestion and causing long term effects.

o         Do not sleep for three hours after eating (it is best to eat no latter than 6pm)

o         Take probiotics at least a half an hour before breakfast every morning or before bed; always away from food (not for the anaerobic metabolic imbalance)

o         Sore throats or nausea and may indicate a need to fast, discuss this with a holistically trained professional.

o         It is best to cook with glass pots and pans; stainless steel and nonstick pans contain aluminum and when heated, especially when heating acidic and citrus foods causes aluminum to leach into the food.

o         Craving fluid while eating, bloating after a meal, itching skin, belching, gas, and difficulty digesting raw vegetables are all signs of week digestion. Slowly build up the stomach by juicing vegetables until your stomach develops the strength to process food properly. Ask bout enzyme therapy.

Food Combining 101- When combined improperly, food proliferates in the gut causing a whole cascade of problems including Candida and allergies. The rules are listed below:

1.       Meat, eggs, etc. and carbohydrates need to be eaten at separate times. Protein requires more of an acid medium for digestion.

2.       Eat meat proteins and acid foods at different times. The acid inhibits digestive acids required for protein digestion. Undigested protein putrefies, producing potent poisons.

3.       Eat meat proteins and fatty foods at separate times. Some fatty foods such as nuts take hours to digest, therefore; if taken together, neither group is digested well and proliferates.

4.        Eat acids and starches at separate meals. Acids counteract the alkaline medium needed for starch digestion. Again the result is indigestion and fermentation. 

5.       Eat sugars (fruits) and starches separately. Fruit do not undergo digestion in the stomach and are held up with the other food causing fermentation. All fruit, especially melons should be eaten alone.

6.        Deserts, eaten after meals, lie heavy on the stomach, requiring close to no digestion, and ferment. The bacteria turns the foodstuff into alcohols, vinegars and acetic acids.

Food Combining Summary:

Not Good To Combine:                                    Good To Combine:

Acid & Starch Acid & Protein Protein & Carb. Protein & Fat (as in nuts) Protein & Sugar Starch & Sugar

Protein & Veggies Starch & Veggies Starch & Fat Dairy & Fats *Always eat fruit alone! *Substitute potatoes in stew or soups for turnips

Vital Diet Plan Phase 1:

Choose as much organic produce as possible to avoid irradiation of food (shop local farmers markets), poisons, waxes, colors, etc. Consume fresh produce within 3-4 days of purchase to keep food from molding and loosing vitality. The percentage you see on the charts bellow are the carbohydrate percentage values that tell you how much of the food converts into sugar. In addition to following the food charts, fruit is not allowed for the first 90 days (Phase 1). The only exception to this is if you need natural sugar in the case of hypoglycemia or diabetes. After the 90 days you may have ½ cup berries (any unsweetened form), ½ of an apple at a time (1 apple per day), or one inch thick slice of watermelon per day. In another words; you may (after the initial 90 days) have up to three servings of fruits in the 3% column, but not exceed one fruit from the 15% column. The 20% column of fruit is not allowed at all during the initial 90 days and only occasionally after that.  The percentage you see are the carbohydrate percentage values that tell you how much of the food converts into sugar. If you have a yeast related condition, you will want to limit the amount of sugar converting foods along with a low or no grain and no sugar containing diet- ask for the Anti- Candida Protocol.

Vital Diet Plan Phase 2:

This is a maintenance plan. Obviously more carbohydrates may be consumed, however this should be recommended by your health care professional whom is trained in such dietary and nutritional matters. Those whom are O blood type should stick to the phase 1 diet. Meat and veggies is ideal for them with no to little fruit and always eaten alone if eaten at all. Anyone with suspected food allergies also does well on this plan. 

VEGETABLES	VEGETABLES	VEGETABLES		MISCELLANEOUS
3% or less carbs	6% or less carbs	7 - 9% carbs		In Limited Amounts
Asparagus	Bell Peppers	Acorn Squash		Butter, Raw
Bamboo Shoots	Bok Choy Stems	Artichokes		Caviar
Bean Sprouts	Chives	Avocado
Beet Greens	Eggplant	Beets		Dressing - Oil / Cider Vinegar only
Bok Choy Greens	Green Beans	Brussel Sprouts		Jerky
Broccoli	Green Onions	Butternut Squash
Cabbages	Okra	Carrots
Cauliflower	Olives	Jicama		Nuts, Raw (except Peanuts)
Celery	Pickles	Leeks		Oils - Vegetable, Olive or flax oils (no
Chard	Pimento - N	Onion		Canola) preferably cold-
Chicory	Rhubarb	Pumpkin		Pressed.
Collard Greens	Sweet Potatoes	Rutabagas
Cucumber	Tomatoes -N	Turnips		Beverages
Endive	Water Chestnuts	Winter Squashes		Beef Tea
Escarole	Yams			Bone Broths – Beef, Chicken
Garlic				Herbal Teas
Kale				Filtered or Spring/well Water
Kohlrabi
Lettuces	Each of your meals must include some protein.  The easiest sources are meat, fish, poultry, or eggs. (Count 2 eggs as equal to 3 oz). Vegetarians must combine proteins carefully and consistently using a different calculation!  An easy way to calculate the amount of protein you need is to divide your ideal body weight by 15 to get the number of ounces of protein to be consumed per day. This is not a "high protein diet." Like many people, you already eat this much protein during a day, but you eat it mostly in 1 or 2 meals instead of spreading it out evenly over 5 meals.  If you are more physically active, eat more protein.			90 lb. IBW = 6 ounces a day or 1-1½ ounces of protein at each of five meals. 105 lb. IBW = 7 ounces a day or 1½-1¾ ounces of protein at each of five meals. 120 lb. IBW = 8 ounces a day or 1¾-2  ounces of protein at each of five meals 135 lb. IBW = 9 ounces a day or 2-2¼   ounces of protein at each of five meals. 150 lb. IBW = 10 ounces a day or 2-2¼ ounces of protein at each of five meals.  165 lb. IBW = 11 ounces a day or 2¼-2½ ounces of protein at each of 5meals. 180 lb. IBW = 12 ounces a day or 2½-3 ounces of protein at each of five meals. 195 lb. IBW = 13 ounces a day or 3-3 ½ ounces of protein at each of five meals.
Mushrooms
Mustard Greens
Parsley
Radishes
Raw Cob Corn
Salad Greens
Sauerkraut
Spinach
String Beans
Summer Squashes
Turnip Greens
Watercress
Yellow Squash
Zucchini Squash

N = Nightshade – to be avoided in any inflammatory or nerve related condition.

Carbohydrates:

In Phase 1; only three servings of carbohydrates are allowed per day: The following list constitutes as one serving of carbohydrates:

·         1/2 cup white rice or pasta (cooked)

·         1 cup brown rice (cooked)

·         1 cup milk (dairy, rice, soy)

·         1 slice bread (any kind)

·         1/2 bagel

·         1/2 croissant

·         2 corn tortillas

·         1 flour tortilla (wrap size)

·         1/2 cup cold or hot cereal

·         1/2 cup fruit or 4 oz. fruit juice (only after 90 days or as directed)

·         1/2 cup popped popcorn

·         2 rice cakes

·         1/2 cup Rice Dream or Coconut ice cream or naturally sweetened Italian ice (not dairy)

·         6 rice crackers (or wheat crackers if you’re not gluten sensitive)

·         12 rice chips (or potato chips, if not night shade sensitive)

·         OR ANY OF THE VEGETABLES LISTED IN THE 20%+ COLUMN

ALLOWED OILS

Cold-processed olive oil

Flax seed oil

Avocado oil

Almond oil

Apricot oil

Coconut oil

Peanut oil

ALLOWED SEASONINGS

Bragg’s Liquid Amino Acids (naturally fermented soy sauce)

Sea salt

Black or white pepper

All herbs that are NOT NIGHISHADES as long as each herb is listed separately in a blend and does not have listings such as “flavorings”, “seasonings”, or “spices,” these usually contain either sugar, yeast, potato starch, monosodium glutamate or preservatives.

**  Remember, if you start out your day consuming carbohydrates, you will crave them all day.

NOT ALLOWED ANY TIME DURRING THE 90 DAY PROTOCOL:

·         Vinegar

·         Alcohol

·         Dairy (goat milk or cheese is fine)

·         Milk substitutes

·         Yeast

·         Mushrooms

·         Fruit juice

·         All sugars (malts, honey, molasses, etc.)

·         Soy sauce

·         Tamari

This dietary protocol is effective for diabetes and insulin resistant disorders due to the limitation in carbs and elimination of sugars. Be careful of insulin medications, this diet may reduce or eliminate the need for it. Consult your physician for monitoring. Do not transition into phase two of the Vital Diet Plan unless evaluated and directed to.

DISCLAIMER:

The continence within this protocol is not intended to diagnose, treat, or cure any disease. It is offered as an educational tool.

Getting Started – the number one priority is to purchase the book Nourishing Traditions. This is your nutrition bible! This teaches the importance of preparing you food the correct way such as soaking your grains, legumes, nuts, and seeds before consumption. This converts them from anti-nutrients to nutritional living food! The Vital Diet Plan does not complete the whole aspect of your nutritional care! Bellow is a guide to shopping. This should help you wrap your mind around the routine that is necessary in order to accomplish your diet.

Weekly produce (organic if possible - this ensures your produce is as fresh as possible and live – containing the vital enzymes due to the avoidance of irradiation that conventional food receives).

·         Broccoli

·         Cabbage

·         Carrots

·         Celery

·         Cucumber (peel if not organic)

·         Garlic 

·         Lettuce – green leaf and/or dark purple tipped

·         Mushrooms (not if on anti-Candida diet or too acidic

·         Onions

·         Spinach

·         Zucchini

The above should provide you with enough variety to make a vegetable stock for soups and daily salads, stir fries, etc. Feel free to add any additional vegetables that sound good in your meal creations. These are simply the basic vegetables I consistently buy loads of.

Dedicate one day a week to make a large vegetable stock with a base of celery, broccoli stems, onions, garlic, and mushrooms. Chop all vegetables and place in slow cooker with plenty of water and some sea or Celtic salt. Cook overnight, or several hours until vegetables are mush. Blend in food processor until smooth. Add this stock to all soups, in making of rice, curry’s and anything that calls for broth. Also remember to make two or more meat stocks per week. Follow the recipes in the book Nourishing Traditions.  Meat stocks are a very important source of minerals and gelatin from the bone, marrow, etc. which supports endocrine health, bones, ligaments and joints.

Recipes:

 Healing Bean Salad

Mixed beans (such as kidney, garbanzo, pinto, etc.)  It is ideal to soak the beans at room temperature over night, scrape the top (toxins rise), drain, add water, then slow cook beans

Two stocks finely chopped celery

One finely chopped purple onion

A handful of chopped raw green or yellow beans

3/4 cup cold pressed, refrigerated flaxseed oil

1/3cup apple cider vinegar (with sediment in the bottom and purchased at health food store)

1/2 teaspoon Celtic sea salt

Pure maple syrup

Basil

Thyme

Oregano

Mix beans with chopped vegetables together in a bowl. In a jar whisk together the flax seed oil, apple cider vinegar, Celtic sea salt, maple syrup, basil, thyme, and oregano. Pour half of the dressing over the bean and vegetable mixture.  For the best taste, let marinate overnight or a couple of hours.  Stir in remaining dressing in a covered jar in the refrigerator for later use.

Mexican salad

One head of leaf or romaine lettuce, washed and dried

1 avocado, chopped into cubes

1 lime

1 small garlic clove

A dash of Celtic sea salts

A handful of fresh cilantro

One tablespoon cold pressed flax oil

Cut or tear the lettuce and place in bowls to form a base for the other salad ingredients.  Place avocado, Celtic sea salt, cilantro and flax oil together in a separate bowl.  Squeeze the juice of the line over the other ingredients.  Toss ingredients together.  Serve avocado mixture over the salad greens.

*Black beans are a great addition to this recipe

Santa Fe Salad

One head of leaf or romaine lettuce, cabbage washed and dried

1 cup black beans, drained

Chopped cilantro, to taste

Chopped green and red onions, to taste

1 avocado, chopped

Bell peppers an/or hot peppers (yellow bell peppers for color are my favorite) Only if inflammation is not an issue!

Dressing: 2 small garlic cloves

¼ cup lemon juice (fresh squeezed)

1T vinegar

A couple of ginger root slices

1 t. sweetener (juice, agave, honey, etc.)

¼ cup extra virgin olive oil

Combine all dressing ingredients in blinder until smooth. Combine black beans, cilantro, and onions in bowl. Stir in dressing and top lettuce. .

Fruit and Greens

One head of leaf or romaine lettuce, washed and dried

½ cup mandarin oranges

¼ cup dried cranberries

Chopped apple

Fresh blueberries, washed

Finley chopped red onion

Chopped Mango

Dressing: 1small garlic clove

2 Tablespoons lemon juice (fresh squeezed)

1/8 cup extra virgin olive oil

½ cup fresh pineapple

 Combine all dressing ingredients in blinder until smooth. Combine all fruit and veggies into bowl and stir in dressing (may not need all of dressing). Cut or tear the lettuce and place in bowls to form a base for the other salad ingredients. 

The following is a list of fruits and vegetables that can be added to lettuce to make great salads:

Ÿ         Sugar snap peas snow peas

Ÿ         Cabbage

Ÿ         Spinach

Ÿ         Green beans

Ÿ         Alfalfa, and broccoli, clover and onion sprouts

Ÿ         Chickpeas or garbanzo beans

Ÿ         Kidney beans and other legumes

Ÿ         Green, red, and yellow peppers

Ÿ         Finely chopped broccoli

Ÿ         Cucumber

Ÿ         Edible flowers

Ÿ         Grated carrots

Ÿ         Chopped parsley and cilantro

Ÿ         Mushrooms

Ÿ         Green and red onions

Ÿ         Celery

Ÿ         Sliced strawberries out bulls ranges grapefruit

Ÿ         Raspberries, blueberries

Ÿ         Raisins and other dried fruit

Bone Building Salad Dressing

½ cup raw tahini (mashed sesame seeds found in most health food stores or Lebanese or middle eastern markets)

2 lemons (do not substitute Real Lemon or other lemon products.) These products have been cooked, making them acidic in the body.  Fresh lemon is alkalinizing to the body, which is essential to allow our body to absorb the large amount of calcium in this dressing).

1 Clove fresh garlic

1-2 tablespoons cold pressed flax oil

Water

Blend all the ingredients together, adding water until you obtain the desired consistency.  Use more water for salad dressing and months for vegetable to.  This dressing can be used in place of Caesar salad dressing or as delicious dip for raw vegetables.  It is packed with a huge amount of calcium!

Medicinal Curry

Make basmati rice Mix one bunch cilantro with one can coconut milk in a food processor or blender for a raw green sauce to top it all.  Sauté mushrooms (maitake, Shitake and/or regular), with fresh garlic, onions and ginger. Sprinkle curry powder on mushrooms but make your own seasoning with the elimination of peppers (nightshades) if inflammation is an issue.

Curry: Turmeric, Ginger, Cloves, Cinnamon, Coriander, Allspice, and chili powder. Add rice to curry mushrooms, mix well. Top with green sauce and raw cashews

Hearty Healthy Tai Soup

1 Tbs. Oil
3 Garlic Cloves, Minced
2-6 oz. Boneless Chicken Breasts, chopped
1/2 tsp.Turmeric
1/4 tsp. Hot Chilli Powder
3 oz. Creamed Coconut
4 cups Broth (Veggie)
2 Tbs. Lemon or Lime Juice
2 Tbs. Crunchy Peanut Butter
12 oz. Thread Egg Noodles, broken into small pieces
1 Tbs. Finely Chopped Spring Onion
1 Tbs.  Chopped Fresh Coriander
Salt and Pepper to taste

1---Heat oil and fry garlic for 1 min. until golden.
      Add chicken, Turmeric and Chilli powder and stir-fry for 3-4 min.

2---Crumble the creamed coconut into hot broth and stir until dissolved.
      Pour on to the chicken and add the lemon or lime juice, Peanut Butter and Egg Noodles.

3---Cover and simmer for about 15 min. Add the spring onion and coriander, then season well and cook another 5 min.

Oat-delicious Pancakes

Boil 1 ¼ c. water add 1 ¼ c. Almond Milk (see Mineral Milk)

Soak 1 cup of whole rolled oats in the above with 2 T. honey

After 45 min. of soaking add 2 T. coconut oil and 2 eggs

Combine:

1 c. spelt, oat or other flour

2 t. BP

½ t. sea salt

Add to above, stir and cook over oiled griddle- enjoy!

Mineral Milk

Soak raw, unsalted almonds overnight in an air tight jar (1 part almonds to 3 parts purified water). Place in blender for a couple of minutes, strain and refrigerate.

Coconut Cream Smoothie

Coconut milk (not light)

1T. Rice Protein (this can be replaced by a fiber supplement such as DetxiFiber from Garden of Life)

Almond milk (home made)

Ice-if desired

*This is a great way to slip in probiotics and enzymes in powder form!

Provides 16+ grams of complete protein combo

HOW TO GET ALL OF WHAT YOU NEED

AM - 1^st thing in the morning make sure you are getting plenty of nutrients – follow your Eastern Medicine Metabolic Type (I find this the most beneficial – ask for the Ayurvedic Questionnaire)

                Some do well on light AM meal – raw salads or fresh fruit melodies

                Others need warm nourishing bone/veggie broth and more of a filling meal

Snack - Fiber and oils can be taken together in between AM meal and lunch – this is a great opportunity for SP Complete with plenty of nutrition. Add a fiber supplement and oil such as sesame, walnut, olive, or flax but be sure to ask what oil would be best for you, as fatty acid balance is vital!

Lunch for some should be the largest meal. A hearty and diverse but within the limits of The Rules for Digestion provides a solid foundation to good health. Combining warm foods such as soups, stocks, and curry dishes with salads, fresh raw spring rolls, or some crunchy carrot and celery sticks with hummus dip are some options. Remember to get at least 2-3 ounces of protein from a quality animal source three times throughout the day.

A mid – afternoon snack should contain liberal amount of fat and protein. Examples are an egg, tuna eaten with celery sticks, bone and veggie broth with steak and zucchini, etc. No peanut butter! Other nut and seed butters are ok. Smoothies are another good option for those on the go. Quality whey protein powder can be added along with a raw egg or two. Here is a good combination:

                2 Scoops SP Complete

                1 Scoops Whey Pro Complete

                2 raw eggs (farm fresh)

                ¼ cup coconut oil    

                2 T. olive or sesame oil

                vanilla to taste

PM meal should not be too close to bed time. Again it should consist of 2-3 ounces of meat and plenty of veggies and some soaked legumes.

This will provide you with the needed amount of micro (vitamins, minerals and trace elements) and macro nutrients (fat, protein, and carbohydrates/fiber).