Organic whole food diet for health

Organic, unadulterated whole foods have formed the basis of the human diet through the ages.

Only now in the 20th century has the human race been subjected to countless man-made chemicals found in food and the environment.

One foundation of health is to eat foods that provide exactly the amount of energy and nutrients required to keep the body in perfect balance. A good deal of energy is wasted trying to disarm these alien and often toxic chemicals, some of which are incapable of elimination and accumulate in body tissue. It is now impossible to avoid all such substances as there is nowhere on this planet that is not contaminated in some way from the by-products of our modern chemical age.

Modern agricultural and food distribution practices and compromised soil, air, and water quality have degraded the nutritional content of food. Our food these days is often void of nutrients due to food processing methods, addition of hormones, fungicides, pesticides and a host of other food manipulation techniques.

What you eat has a direct impact on your health and well being. Researchers and Scientists are now focusing more than ever on the role that your food has on your health. Nutrition is your easiest, most natural and least expensive way to optimal health. Our cells are made up of what we eat! It is that simple.

When it comes to cancer, most integrative health practitioners and experts in this field would agree that a predominantly plant based diet is ideal. Plants, fruits and vegetables contain cancer fighting nutrients more than any other food groups.

Many foods also contain an abundance of microscopic healing substances known as phytonutrients. These substances are believed to be so powerful that some scientists calling them “The vitamins of tomorrow”. The discovery of phytonutrients has changed everything we know about foods - one of the most exciting discoveries are that some foods can literally stop chemical changes that can lead to cancer and other chronic illnesses. - Foods that heal

A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.

The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground the better.

Local farmers are less likely to use offensive growing methods like the larger commercial operations. Since they aren't producing the enormous quantities that the commercial sources are, you can be nearly certain that your local produce is of a higher grade. There is more attention given to each crop as opposed to the mass of crops. Local organic would be the best option giving you ideal picking time and no pesticides, but most of the time local conventional produce will have considerably less pesticide and higher nutritional value. Go to farmers /organic markets weekly or support a local fresh produce outlet.

Choose organic food as much as possible to avoid pesticides, herbicides, genetically modified (GMO) foods, and irradiated food. Fresh organically grown food has more nutrient value and tastes better, and organic meats and dairy don't contain hormones and antibiotics and other growth factors that affect our own body chemistry.

Hydrate with purified water – at least 8 glasses of water a day is essential for healthy cells and for cleansing. Add some fresh lemon or lime, perhaps even some orange slices or mint as a great way to add natural flavour to your water.

Eat whole, natural; simple, raw and minimally processed food as much as possible. Foods in their natural state contain more nutrients and active enzymes.

Eat a variety and colourful selection of fruit and vegetables,this is the best way to ensure you consume a variety of nutrients and vitamins.

Use fresh herbs and natural spices to flavour your food. Garlic, ginger, basil, parsley rosemary, natural turmeric are great additions to your soups, vegetables and salads, they are loaded with immune boosting properties. Check labels of all spices to ensure there is NO MSG, additives, flavourants or anything artificial.

Eat your fats raw! Olive oil especially the stone ground murky green olive oil is loaded with phytonutrients. Don’t cook with olive oil, rather use coconut oil or organic butter for cooking. The best fats are unsaturated fats, which come from plant sources like raw unsalted nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain system, removes waste and toxins, and transports nutrients to all of your organs.

Sugar and artificial sweeteners – all contribute to acidity in the body and other serious health problems: Studies show diets high in sugar (processed sugar and high-glycemic index) cause spikes in insulin and stimulate tumours to grow and can contribute to breast cancer

Salt – use Himalayan salts or simply fresh herbs

Coffee – it is very acidic, too much acidity in the body compromises the immune system. Coffee also disrupts your blood sugar levels and adrenal glands. Not to mention most people add copious amounts of sugar or sweetener to their coffee.

Go easy on the bbq: Burning or charring meats creates carcinogenic substances.

Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.

Choose fresh meats instead of cured, dried, preserved, or smoked meats.

Cooked fats and hydrogenated oils- primarily from processed foods and animal sources such as red meat, and whole milk dairy products.

Don't microwave food or drinks, steam, use the stove, bake and grill. Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.

When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables removes many of the vitamins and minerals. If you do boil vegetables, use the cooking water in a soup or another dish to ensure you’re getting all the vitamins.

Wash all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it. Choose organic produce if possible, grown without the use of pesticides.

All chemicals and artificial food additives and flavourants: Preservatives, MSG, food colourants are all chemicals and very addictive and detrimental to your health. Best to avoid these.

Eliminate dairy – most of us are lactose intolerant and cannot digest milk products. Dairy is also often pumped with hormone and IGF growth factors that interfere with our own endocrine system.

Try to eat free range, organic meats and oily fish.

Keep your protein serving to once a day. (Don’t have eggs for breakfast, chicken for lunch and a steak for dinner)

Use plant sources of protein, like Quinoa, beans, spirulina and chia seeds

Avoid processed meats such as sausage, deli meats, and salami, and cured meats.

Cabbage family which includes all cruciferous vegetables like cabbage, broccoli, cauliflower, Brussels sprouts, kale, bok choy, collard greens, turnip, watercress.

Garlic and onions also includes such things as leeks, shallots, and chives.

Spirulina is richly supplied with the blue pigment phycocyanin, a biliprotein which has been shown to inhibit cancer-colony formation. Foods and herbs that contain high levels of chlorophyll show pharmacological evidence of cancer prevention, perhaps because pigments in green vegetables (and algae) bind with and thus stimulate excretion of cancer-causing chemicals

Turmeric and Cayenne- great anti-inflammatory and excellent antioxidants.

Walnuts- a small handful is all you need.

Green Tea – powerhouse of anti-oxidants.

Berries include strawberries, blueberries, and cranberries

Smal Fish not tuna or salmon, for their Omega 3 fatty acids but if you are vegan you can use flax seed and spirulina.


There are other plant-based foods, fruits, and vegetables that could be added to the list such as aubergine, celery, spinach, apples, mushrooms, and other algae.

Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods that are alive and fresh, foods close to their most natural state. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of apple pie or juice, eat your fruits instead of drinking them, and keep it simple.

Upon Waking:

Hot water and the juice of ½ a lemon

Breakfast:

½ cup cooked quinoa with some berries or grated apple with cinnamon and a little honey

Or:

1 Chopped apple or pear or one large papaya and 15 Almonds (raw with skins)

Or:

Green vegetable juice with spinach, celery, apple, parsley,

Or a red vegetable juice: Beetroot, apple, carrot, celery, ginger.

or

1 slice of rye some fresh tomato and a boiled egg (once or twice a week, ensure the eggs or organic/free range)

Lunch:

Grilled or baked/fish. Have a large mixed salad of your choice with loads of vegetables, including spinach and romaine, raw beetroot, carrots, fresh herbs, some avocado and 1 Table spoon of cold pressed olive oil and lemon juice.

or

Quinoa or sweet potato with a large raw salad and some vegetables, go with lots of colour and variety. (Include ginger, turmeric and cayenne pepper to your meals and veggies)

Snack:

Hummus and veggies

Or

Green Vegetable Juice

Or

Vegetable soup

or

Apple/pear/papaya with 15 raw almonds

Dinner:

Large raw salad and cooked vegetables with either fresh fish, quinoa, sweet potato or some brown rice with some olive oil and lemon juice.

Beverages:

Herbal teas especially green Tea

Water with lemon juice

Dairy and fizzy drinks are out. Avoid these at all times

The main focus should be a predominantly plant based diet that consists of fruits, vegetables and herbs in abundance. (*indicates most important)

Vegetables:

All "Greens"

Broccoli*** & all cabbage family greens***

Artichokes**** (globe)

Red/yellow peppers*

Beansprouts

Celery

Salad rocket

Avocado**

Water Cress*

Herbs:

Basil****, parsley***, sage***, rosemary**, thyme**, mint*

Less common medicinal herbs (available as herbal teas):

Lemon verbena****

Rooibosh*** (redbush tea)

Scullcap**

Dandelion*

Chamomile*

Fruits:

All red fruits***

(grapes, blackcurrants, redcurrants, blackberries, mulberries,

cranberries etc)

Apples*, Pears*

The main plant families of importance are :

Compositae Family

Includes globe artichoke, thistle, milk thistle, dandelion, burdock, chamomile

Rosacea Family

Rosehips, Hawthorn

Brassica Family

Cabbage, broccoli, cauliflower, spring cabbage, savoy cabbage

You can also buy concentrated extracts of these plants from health food shops, and I would recommend:

Milk thistle complex

Dandelion, and artichoke extracts

Plantain (or plantago)

"Salus" 100% plant juices (e.g. Artichoke, Dandelion, Hawthorn, Plantain)

Burdock root extract

Vegetables: All "Greens", including:

Broccoli, cabbages, kales, savoy, brussels sprouts, cauliflower, kohlrabi, chinese leaf, spinach, chard, lettuces, watercress, green beans, broad beans, garden peas.

As well as artichokes (globe), red & yellow peppers, beansprouts, celery, salad rocket, avocado, pumpkins, squashes, gourds, marrows, zucchini, cucumbers, melons, gherkins.

Fruits: All Red fruits:

(grapes, blackcurrants, redcurrants, blackberries, mulberries, cranberries, bilberries).

As well as apples, pears, pineapples, mangoes, tangerines.

Herbs:

parsley,

sage,

rosemary,

thyme,

basil,

mint.

Adequate amounts of salvestrols for maintenance of good health should be obtained from the diet when you:

1.       Stick to the World Health Organisation’s recommendation of five portions of fresh fruit and vegetables a day;

2.       Make sure that the fruits and vegetables that you eat were picked at times of flowering and ripening; and

3.       Make sure that the fruits and vegetables that you eat have not been treated with synthetic chemicals.