Carla Harren

FOUNDATION FOOD

Written by Theresa Claassen

Contents

Foreword
Digestive system
NutritionCellular Health
Minerals
Essential fatty acids
Vitamin E

Digestive system

Dietary guidelines

Food categories

Food and compatibility

General guidelines

Fats

Alkalizing snacksOrgan Health and detoxification

Liver and gallbladder

Gall bladder strengthening

Liver and pancreas detoxification

Bladder

Lymph Cleanser

Fatigue and exhaustion

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Foreword

The foundation to lightness in being within the physical body is to understand and practice proper food combinations for optimal nutrient assimilation, correct full breath, right posture and needed mental focus grounded within the body.

There are many essential aspects concerning the basics of nutrition, breath, posture and the minds needed focus is often overlooked.

Taking delete maybe  The workings of the digestive processes and how the different foods digest within the stomach is a primary focus when looking at the body’s health and well-being. Therefore it is believed that the basis of good health lies within the digestive system.

Posture influences breath and breath can influence posture. The Mind is strongly connected with breath and posture as is the emotional body. They are all interlinked in some way or another. Even the organs play their part.

When it comes to the basics of our well-being and the facts concerning right living there is no mystery on what is important. Our awareness must return to the simple workings of our insides and make sure our basics are well covered. We tend to look for complex solutions when it can be quite simple.

Back to Basics is the foundation for moving into greater states of awareness, well-being and optimal creative response. Utilize your power of right action here and now.

Essentials: Nourishment for the body is the most basic essential in achieving balance.

Back to Basics: Digestive system

Digestion – is the basis of your health. Make sure your foods get digested properly, assimilating all the necessary nutrients, for good health.

 Some digestive guidelines

More on General Guidelines:

–  Chew your food properly and mix raw juices with saliva before swallowing. (Drink your food and eat your liquids) Digestion starts in the mouth.
–  Follow proper food combining combination as closely as you can with plenty of raw foods with each meal.
–  Take no more than on one meal of concentrated proteins per day.
–  Avoid eating between meals if you eat large meals at a time. If so, eat whole foods.
–  Eggs are best eaten alone.
–  Do not drink liquids with your meals. (especially not cold ones) (Red wine does aid digestion and drink warm teas after a meal.) Wait at least half hour before and an hour and half after you’ve eaten. Drink herbal teas like green tea slowly to aid digestion.
–  Eat your last meal three hours before you go to bed at night as your liver cleans your blood during the course of the night and is best done with food already digested.
–  When having to eat fatty foods, sip some pure lemon juice to assist in the digestive process and the breaking down of fat break down. Apple-cider-vinegar is another aid especially when heart burn is a result of poorly digesting foods. It There is said that heart burn occurs not because of too much acid, but because of too little. Next time sip a bit of apple-cider-vinegar in lukewarm water and notice see the effect.
–  To aid digestion eat raw greens together with your main meal.
–  Eat sugar alone. Rather than making a meal of it.
–  Breathe deeply with your diaphragm after food consumption. Active out-breath and with a relaxed  diaphragm on the in-breath.
–  Avoid table salt completely and replace it with unrefined sea – or Himalayan salt which still contains some of the natural mineral content. Studies show that most western diets contain way too much salt in the diet.
–  Avoid high heat frying. If you must, then rather use coconut oil/butter or ghee. They are very stable and ideal for high heats.

Nutrition: The proper quantities and kinds of nutrient substances are needed to sustain our human organism, our body and all that encompasses it. Each day within this mental, emotional and physical unit of ours, normal cell functioning is maintained through the process of repairing damaged cells and generating new cells. For homoeostasis, a healthy functioning body to continue, we need to feed our cells the necessary essential elements to ensure a strong constitution and overall system.

Essential Minerals: Never underestimate the importance of minerals in ones diet. It has become essential to supplement or focus much attention on getting a sufficient mineral supply into our bodily systems for the integrity integration of bone, blood, nerves and more. These essentials can be supplemented in many safe ways.

Colloidal minerals (not the best option)

Biochemical salts (tissue salts): Tissue salts are by far the best option by in my opinion. It is completely safe and gets absorber absorbed inside the lining of the mouth straight into the blood stream. It is a great cellular nutrient and an excellent aid in maintaining a strong internal system, building strength from the inside outwards.

Bone soups: ‘Bone broth provides our bodies with bio-available (very easy consume consummation, digestion and absorption). It makes available forms of calcium, magnesium, phosphorous and other trace minerals that are so lacking in our diets today.

Apple cider vinegar (trace minerals): amongst the many amazing benefits of organic apple cider vinegar, trace minerals are one of them. Excellent aid in protein digestion and cleansing of the body.

More on Minerals: Minerals – are essential for body and mind. Without it we cannot assimilate nutrients properly. Vitamins mean nothing without appropriate amounts of minerals within the bloodstream and if our cells lack these essential building blocks it will fail to build and maintain a strong constitution.

Why supplement? The modern way of agriculture, mass food production, the refining of foods, preserved foods, storage and poor cooking techniques destroy much of the vitamin content and add to the lack of a mineral rich body necessary for healthy cellular structure. The soil in which our food is grown just does not have sufficient mineral content to add to the food we eat, unless we are sure of the sources they come from. Even then I would want to say supplementation is strongly advised.

Cellular health: Note that minerals are essential to cellular health and the assimilation of nutrients aiding in the overall well-being of our human system’s structures and processes.

As cells renew each day the cell membranes are crucial in moving nutrients and wastes in and out of the cells. There are a few elements that help build and maintain good cell membranes that ensure optimal cellular response. One of these essential substances is fatty acids. More on the components of the specific fatty acids later on.

DHA is needed up until around five years of age helping build the bulk of the brain and there after EPA is important for conductivity. Research show that when pregnant, breastfeeding or under the age of five it is necessary to take larger dosages of DHA with very low EPA supplementation for optimal absorption and when older than five years of age to take larger amounts of EPA with a low ratio DHA for optimal absorption of EPA. The importance of this also lies by the manufacturing company’s purification policies and regulations.

Sources: ‘sunflower seeds, almonds, wheat germ oil (1tbls).’

Dietary Guidelines: For good health your diet should contain:

 * Macro-nutrients – protein, carbohydrates, fats.

* Micro-nutrients – minerals, vitamins, trace-elements.Fats – Produce a high level of energy and act as a carrier for fat soluble vitamins A, D, E and K.

Food categories

Proteins: foods that contain 15% or more protein matter.
Light proteins: comprised of nuts, avocado’s, whole grains, soy bean products, bean sprouts,  etc.
Concentrated proteins: milk products and milk, fish, red meat and eggs.Carbohydrates: foods that contain 20% or more starch and/or sugars.

Starch: potatoes, sweet potatoes, pumpkin, oats, pasta, breads, rice, cereal, etc.

Sugars: whole brown or cane sugar, honey, maple syrup, dried fruits (dates, raisins, figs, prunes), etc.

Fats: animal – butter, cream, lard, etc.

: vegetable fats – extra virgin olive oil, coconut butter, ghee, sunflower seeds, sesame seeds, corn, nuts, etc.

Vegetables: celery, cabbage, broccoli, spinach, carrots, lettuce, asparagus, etc.

Fruits: acid fruits – orange, grapefruit, tomato, pineapple, etc. (take note that fruits that are most ripe becomes more alkaline and that most whole foods do have an alkaline affect on the body in the long run.)

sub acid fruits – apple, pear, peach, grape, apricot, nectarines, plum, etc.

Melon – watermelon, melon, papaya.

Exceptions: bananas act as a starch and dried figs, dates, raisins and prunes as sugars.

‘Slow burning carbohydrates are best to stabilize sugar levels, lose weight and in some cases calming in effect.’

Food and compatibility

* Concentrated proteins do not go well with acid fruits and acids (citrus, tomato, vinegar, etc.), fats, milk products or carbohydrates (starch and sugars).

* Carbohydrates do not go well with milk products or acid fruits & acids.

* Milk is best taken completely alone as a protein food, preferable as raw certified organic milk.

* Melons should always be eaten alone for optimum digestion and assimilation. They are a perfect food and easily digested.

* Vegetables combine well with all foods, except for potatoes (starch) and tomatoes (acid).

* The closer to the fresh raw state a food is consumed the more compatible it is with other varieties of food. Eating food in this raw state provides active enzymes and aids in digestion when eaten together with cooked foods. Make a large percentage of your daily consumption that of fresh, raw and organic fruits and vegetables.

Fats: The body uses protein for fuel and carbohydrates for instant energy, but it is fat that provides the resources for long term energy. More healthy fat in the diet can also promote weight loss. With enough good fat in the diet the body has no need to store fat contrary to a extremely low fat diet. Diets of a low fat nature tells the body to store fat the next time fat is consumed. One of the reasons why many people lose weight during a diet and pick up the weight shortly after returning to their normal food intake. Diet is a lifestyle and needs to be balanced throughout an extended period of once life to ensure the metabolism to restore completely.

Fat insulates the vital organs (heart, liver, lungs, and kidneys) as well as keeping the body temperature regulated. Another responsibility added to fat is the role in a healthy nervous system. When fatis combined with phosphorus, lecithinis created.Lecithin plays an important role in the formation of neurotransmitters – chemicals needed for proper functioning of the brain, which in turn, controls such things as appetite, mood and the ability to learn and remember.

Further explanation into Essential Fatty Acids EFA’s: Essential fatty acids (EFA) are essential because they must come from your diet and cannot be synthesized by the human body.

EFA’s support the cardiovascular, reproductive, immune and the nervous system and the human body needs them to manufacture and repair cell membranes, enabling the cells toobtainoptimum nutrition and expel harmful waste products.EFA’s primary function is to produce prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception and play a role in immune function by regulating inflammation and encouraging the body to fight infection.

EFA’s are also needed for proper growth for in children, particularly for neural development and maturation of sensory systems, with male children having higher needs than females. Foetuses and breast-fed infants/babies also require an adequate supply of EFA’s through the mother’s dietary intake.

Omega 3 fatty acids

* Alpha linolenic acid (ALA) is the principal omega-3 fatty acid which a healthy human will convert into elcosapentaenoic acid (EPA) and later into docosahexaenoic acid (DHA).

* These fatty acids are used in the formation of cell walls, making them supple and flexible and improving circulation and oxygen intake uptake with proper red blood cell flexibility and function.

Alkalising: Although the most important point on poor digestion is the lack of acid in the stomach and together alkalising your body through better digestion of healthy nutrient rich foods is essential for holistic well-being.

Always have alkalising snacks around to snack on!

There are many wonderful snacks one can have around to indulge in. Here are some examples.

Again on the importance of proper acid within the stomach.

A great way to ensure proper acid strength for digestion is to use apple cider vinegar on salads with other foods, before eating proteins or in a little warm water and honey to sip. Apple cider vinegar of the right kind is great to help detox the body, joints and organs. Next time after a meal when heartburn knocks, sip a bit of apple-cider-vinegar mixed with a little warm water and see how quickly it disappears leaving one feel more revitalized.

Organ health and detoxification

Important points/foods for easy detoxification, elimination and rejuvenation.

More Super Foods for the whole system:

In the Healing Miracles of Coconut Oil (Health Wise, 2003), author Bruce Fife did a comprehensive study on the health aspects of coconut oil. He once asked the rhetorical questions, “If there was an oil you could use for your daily cooking needs that helped protect you from heart disease…other degenerative conditions, improve your digestion, strengthen your immune system, protect you from infectious diseases, and help you lose excess weight, would you be interested?”

Coconut oil consists mostly of medium-chain fatty acids (MCFA), with 50 percent being lauric acid. Lauric acid and other medium-chain fatty acids are found in mother’s milk, amongst many other things, they improve the intake uptake by the baby of nutrients such as amino acids, calcium and magnesium.

Furthermore medium-chain fatty acids have been used for many years for special health purposes. Coconut oil does not elevate your “bad” cholesterol level (LDL). It actually raises your “good” cholesterol level (HDL) and is slightly lower in calories than are most vegetable oils.

The medium chain fatty acids within coconut oil are very resistant to high heat frying keeping them stable. Ghee is also stable and an excellent fat to fry with.

The polyphenol content of this delicious oil is truly amazing! The list below shows some of the key polyphenols found in olive oil. Most of the polyphenols function both as antioxidants and also as anti-inflammatory nutrients in the body. The very number and variety of polyphenols in olive oil helps explain the unique health benefits of this culinary oil.

Recent research has provided us with even more information, however, about olive oil, its polyphenols, and protection of the digestive tract. One fascinating area of recent research has involved the polyphenols in olive oil and the balance of bacteria in our digestive tract. Numerous polyphenols in olive oil have been shown to slow the growth of unwanted bacteria, including bacteria commonly responsible for digestive tract infections.

Large intestines: Always, when initiating a full body cleanse, start with cleansing your large-intestines for optimal detoxification of other organs.

Bowels – * Spyllium husk for scraping the colon clean * Lynne seeds (flax) for constipation and feeding the lining of your colon again. Apple cider vinegar also aids in the cleansing of your Intestines.

Micro Flora: Introduce healthy bacteria into your digestive system by taking micro flora – preferably one that activates in warm water first for ten to fifteen minutes before drinking on an empty stomach. The importance is that the micro flora survives all the way down into your intestines. Many types of micro-flora get killed by the acid in the stomach before being successful in its function. Healthy bacteria are vital for a well functioning overall digestive system.

Liver and Gallbladder: “Cleansing the liver of gallstones dramatically improves digestion, it can illuminate eliminate allergies, shoulder, upper arm, and upper back pain. You will have more vitality and an increased sense of well being. With each cleanse you will feel your energy returning to you more and more. It again depends largely on the individual how many flushes are needed to be done, although flushing should be a part of your yearly if not monthly program.

There are many types of liver and gallbladder cleansers. Here is a quick and easy one that can be done on a regular basis. Observe your body before and after each flush and you will soon know how often will be most beneficial to your individual needs.

What to buy:

– 20 limes, lemons or grapefruit. I am sure it is fine to mix them together or alternate them with each flush. I believe grapefruit goes best with the oil you are going to use. It does not curdle as much though I have never had a problem with any of the three.

– Biological Free range eggs / perhaps soy lecithin as alternative.

– Cold pressed extra virgin olive oil or any other cold pressed oils should be fine. Make extra sure they are cold pressed though. Usually with olive oil they need to say extra virgin.

– Leave the eggs outside of the refrigerator or cooling so that they will be at room temperature.

– You can do it in the mornings or the evenings on an empty stomach at least three hours or more after your meal.

– Squeeze the lemon/lime or grapefruit into a porcelain cup and add two egg yolks.

– Using a non-metal spoon gently beat the mixture a couple of times which should be enough to mix the juice and yolk sufficiently.

– Add a table spoon or more cold pressed oil and mix it all gently together, sip and enjoy!

– Go lie down on your right side for half an hour or more. You might want to fall asleep so it is always good to drink the mixture and have at least an hour or more to relax.

– Your nose may be blocked and you might even experience a bit of nausea. Diarrhoea is also likely to follow as the liver is purging itself of toxins and dirt inside  your intestines. It is all good!!

This is also the time when a colonic will be very beneficial and will help speed things up tremendously!

Gall Bladder Strengthening: After drinking a cup of hot water upon awakening, drink another cup of hot water with a freshly squeezed lemon. You can also drink two teaspoons of lemon juice before each meal. This should keep the gallbladder empty and strong!Lack of Bile output: 1 small red or white radish before each meal

Liver and Pancreas Detoxification: Soak 1 pound dried apricots in pineapple juice.
Next day blend it with the juice of fresh pineapples.Take this as only food for 2 days.

Weak Bladder: 1 tsp pumpkin seeds 3 times a day to strengthen bladder muscles. Contract the Hui Yin muscles to strengthen your bladder-control and pleasure centre. Buchu tea and cranberry juice (home-made) is great for the urinary system.

Lymph Cleanser: Boil 3 table spoons (or more) of barley in 1 quart water for 30 min. Strain. Add clove and cinnamon. Drink this during the day. Clears congestion in lymphatic system! Barley water contains soluble-fibre aiding the bowels elimination process.

Consider manual lymph drainage to assist with detoxification and overall well-being.

Fatigue and exhaustion: We run out of energy when the adrenal glands do not provide us with enough cortisone or when we have maltreated this organ with junk foods.

The following 1-day fast is a European folk remedy to help restore adrenal function.

1. Soak 3 tablespoons organic alfalfa seeds in 1 quart of water overnight then bring to a boil and simmer 10 minutes.
2. Strain and drink as a breakfast beverage with a pinch of sea salt.
3. Drink the rest of the tea without salt throughout the day.
4. Blend 2 tablespoons sunflower seeds and 10 dates in 1 cup water, and eat slowly, chewing well. This restores energy beautifully.

*Foods good for the adrenal glands are vitamin C, egg yolks, and lecithin.

Note: Long-standing stress on the adrenal glands need proper time for repair and special attention to be fully functional and cooperative again with the body and mind.

Food for thought: Healing with whole foods is the most basic start to keep healthy! Everything we need is in simple combinations easily accessible.

The importance is to do a little bit of everything each day!!

It is as simple as it sounds, we just need to get our head around it and keep it interesting. No need to pay an arm and a leg either for I am a firm believer that health is for everyone. Introduce new things into your diet slowly and observe the effects it has on your well being. Be playful and adventurous!

Health is a way of life! Be patient and trust in your choices!

Change is no-change and no change is change.

The marvels of seeds:

Sesame seeds: — good source of manganese, copper, calcium, magnesium, iron, phosphorus, vitamin B1, zinc, dietary fibre, cholesterol lowering effect.

Pumpkin seeds: (always roast them a little to get rid of e-coli)

…promotes prostate health, good source of zinc, parasiteeliminator and contain omega.Sunflower seeds
… vitamin E, vitamin B1, manganese, magnesium, copper, tryptophan, selenium, phosphorus, vitamin B5.

Fenugreek seeds: …unique herb rich in phyto-estrogens, aids in hormonal production, facilitates in the development of the mammary glands, digestive aid, regulates blood sugar levels. Sweetens body fluids! ‘

Alfalfa seeds (sprouted) …this is the only plant that supplies the full range of vitamins, from vitamin A, B complex (evenB12), C, E to K. Alfalfa sprouts placed in indirect sun for a couple of days before harvesting, even produce nutritious blood-healing chlorophyll.Fennel seeds (tea)
…contains large amounts of flavinoids and drinking of the tea daily give a pleasant odour of body fluids together with fenugreek and pineapple.Seeds may be sprouted, drunk or used in food.

Nuts: Nuts contain a variety of micro-nutrients which maintains proper body function and alertness. They are high in –unsaturated fats, protein and assist in weight loss. Almond skins contain small amounts of cyanide which may aid in the fight of cancerous cells while being harmless to healthy cells. They are said to alter natural pheromones giving us a pleasant body odour.

Almonds (soak them in water over night for added nutrition). …almonds are one of the best foods and should be eaten daily. Together with seeds they are an amazing aid for lower back pain and menstrual difficulties! A small snack when hungry goes a long way!

Walnuts: …walnuts are brain food containing large amounts of omega fatty acids. They are thus, together with other foods containing omega’s good for the heart together with their antioxidant content. It controls the blood pressure, protects arteries and contains melatonin, a hormone produced by the pineal gland, which aids sleep.

Peanut: …high in antioxidants and assist in the prevention of weight gain!

Parsley: …high in antioxidants, iron, folic acid (vitamin B12), vitamin A, cleans blood and body fluids. A handful of parsley eaten daily and/or made as tea becomes a wonder herb!

Ginger: …eliminates intestinal gas, relaxes and soothes the intestinal tract, antioxidant, anti-inflammatory, stomach pain, nausea, immune booster, arthritis and many more. Also one of the foods that can become a daily choice either in tea or freshly eaten to ease the appetite! This food will change your life and build your immune system alkalizing you slowly.

Garlic: …eating of raw is more powerful in small quantities. It has anti-fungal properties, contains phosphorus and boosts the immune system. In some cultures they are seen as medicine and not food which emphasizes small amounts is good.

Cayenne pepper: …vitamin A (beta carotene-antioxidant), cardiovascular benefits, clears congestion, improves circulation. There have been books written about all the beneficial attributes of this pepper! It is said that each and every time someone is about to have a heart attack, pour a teaspoon of cayenne pepper with water down their throat! It opens up all arteries allowing blood to flow.

Dates: …dates contain calcium, iron, potassium, phosphorous, manganese, copper and magnesium. They are easily digested and used for breakfast encouraging digestive enzymes. As a sugary snack dates are extremely satisfying!

Dried figs: …dried Figs are very nutritious, high in minerals potassium, calcium, magnesium, iron and are a good source of fibre.

Raisins: …well chewed raisins are wonderful blood purifier and natural sweeteners in porridge. Enjoy!

Goji-berries: … yin tonic, improves vision, boost sperm production, nourishes liver and kidneys, replenishes vital essence, powerful antioxidant, improves circulation, contains complex phyto-nutrients and bio flavinoids.

Lemons: …contains large amounts of vitamin C and is very alkaline to the system. Drink it squeezed into a cup of hot-hot water, eat it peeled and especially during eating fatty foods. Make it a daily snack!!

Grapefruits: …antioxidants, helps the metabolism burn fat, etc.

Oats: slow burning carbohydrate thus good for losing weight, stable energy, stress reliever, helps with just about everything.

Yogurt (Bulgarian): iodine, calcium, phosphorus, riboflavin (vitamin B2), vitamin B12, vitamin B5, zinc, potassium, protein, live cultures.

Other wonderful foods to remember

Spelt, quinoa (high in protein), millet, lentils (also sprouted), chickpeas (sprouted), kelp (good in broths), apple cider vinegar (little over salads or in water with honey), miso!

Good sprouts (alfalfa, fenugreek, lentils, and chickpeas).

***Hot water, cayenne pepper, honey or stevia, ginger and lemon (the most alkalizing beverage)!

Herbal teas: Herbal teas are extremely beneficial!! All teas should still be in their most natural form and one should refrain from using tea in bags. Tea could be made out of almost anything and is worth while drinking it daily.

Teas/Coffee: When it comes to normal English teas or coffee, it is important to add that everything has its time and its place. Drink your coffee and tea without milk and/or if possible without sugar. Stevia is a wonderful sugar substitute and can be bought at the Reform or Natural store. Milk is best digested alone! Note that we are the only specie that still drinks milk after infancy.

If you are going to drink a cup of coffee or tea with milk and sugar than treat it as a treat! Indulge yourself for the moment and enjoy!

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Spirulina: