Right Food Body Mind

Right food…body…mind A day- to- day Food recorder

The point of this diary is for you to handle your day - to- day cravings and understand your emotional, psychological or triggers behind the foods that are making you overweight and unhealthy. This is a simple diet.

Colleen Body Revival Institute cc 50 3rd Ave. Illovo Tel: 011 788 5764 Cell: 086 689 0442 [email protected] www.bodyrevival.co.za

2 3 Introduction

Welcome to the diet based on Ayurvedic philosophy and good common sense. Throughout this journal you will discover tips and theories that are time-proven facts, not fads!

The point of this diary is for you to handle your day - to- day cravings and understand your emotional, psychological or triggers behind the foods that are making you overweight and unhealthy. This is a simple diet. This simple diet will change your life and lead you to a better stare of health, mind and a slimmer, body with more energy, and a clear healthy skin.

4 Food Journal Date: ______Mon Tues Wed Thurs Fri Sat Sun

Meal Time Amount Food/ Beverage Calories How did I feel

TOTAL Daily Goal

Daily Food exchange Vegetable______Fruit______Starch______Milk______Protein_____ Fat______

# Hours of Sleep: 4 5 6 7 8 9 10 Weight: Kg Energy levels 8 oz Glass of water: Low/ Med/ High

Physical Activity Min/ Hour Intensity Calories Burned

Notes:______

5 ______

Sample Breakfast;

2 pc seasonal fruit or Yogurt/seeds/nuts or

1slice whole meal bread/toast 1 egg poached or boiled or

1 cup Oats Fruit/seeds Water Herbal tea

You need your breakfast to raise your blood sugar, so it important to have the correct balance.

Carbohydrate + Protein Cereal/ fruit + Seeds/ yogurt/Milk Fruit + Yogurt/ seeds Gluten free Toast + Egg 100% Rye bread Toasted + Kipper

TOTAL Daily Goal

7 Notes:______

Let’s talk Milks……

Cow’s milk: if you are known to have lactose intolerance this is one to avoid: What are the symptoms of lactose intolerance? People who do not have enough lactase to digest the amount of lactose they consume may feel very uncomfortable when they digest milk products. Common symptoms, which range from mild to severe, include nausea, cramps, bloating, gas, and diarrhea. Symptoms begin about 30 minutes to 2 hours after eating or drinking foods containing lactose. The severity of symptoms depends on many factors, including the amount of lactose a person can tolerate and a person’s age, ethnicity, and digestion rate (http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/)

Yoghurt or yogurt is a dairy product produced by bacterial fermentation of milk. Fermentation of the milk sugar (lactose) produces lactic acid, which acts on milk protein to give yoghurt its texture and its characteristic tang. Yoghurt substitutes can be made from soya milk. (http://en.wikipedia.org/wiki/yogurt)

Rice milk is a kind of grain milk processed from rice. It is mostly made from brown rice and commonly sweetened with sugarcane syrup. Compared with cow's milk, it contains more carbohydrates, but does not contain significant amounts of calcium or protein, and no cholesterol or lactose. Commercial brands of rice milk, however, are often fortified with vitamins and minerals, including calcium, vitamin B12, vitamin B3, and iron. Whilst many people are allergic to dairy, and soy is almost as allergenic as peanuts, rice milk remains an alternative as a very low (to non) allergenic milk.( http://en.wikipedia.org/wiki/rice_milk)

Soy milk sometimes referred to as soy drink/beverage and even soy latte) is a beverage made from soybeans originating from China. In Asia, the drink is common among the general population and is often served as a meal. In the West, it has gained popularity as a milk substitute for those who practice veganism or who are lactose intolerant. (http://en.wikipedia.org/wiki/Soya_milk)

TOTAL Daily Goal

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9 Seeds, Nuts and Oils

If you think the saying ‘bird brain’ is derogatory…think again. Many birds, animals and humans would do well to continue their seed eating habits. Seeds are rich in fiber, essential fats, minerals, Vitamin E and essential protein. EFA’s or essential Fatty Acids help burn fat. It was originally thought that if you eliminated fat from your diet you would lose weight, but modern science has disproved that and shown us that these essential fatty acids or EFA’s found in pumpkin seeds, flax seed, sunflower, sesame are good for the skin and maintain good hormone balance alongside the essential oils found in coldwater fish such as mackerel, sardine, herring, salmon, and tuna. they help the production of a hormone like substance called prostaglandis which help control the metabolic and fat burning in the body.

Also they are known to control and limit the potential damage of insulin resistance.

Animal fats, which are saturated fats simply do not compare.

The worst fats are the fats found in processed and junk foods or deep fried foods.

These are called trans-fats and hydrogenated fats.

TOTAL Daily Goal

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11 What’s for Lunch/ Dinner….

Lunch is the best time to have your main meal as this is when the digestive system is at its strongest and your body will be able to digest more efficiently and if you eat correctly you won’t have that terrible mid afternoon slump of energy.

DO NOT COMBINE!!!!

Food Journal Date: ______Mon Tues Wed Thurs Fri Sat Sun

12 TOTAL Daily Goal

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The story about Fat!!!!

Fat family Source Omega -3 Fish, salmon, mackerel, herring, tuna, sardines. Flax seeds, Pumpkin, walnuts and their oils. Omega - 6 Sunflower, sesame, pumpkin seeds and their oils, also safflower, corn oil, Soya oil Omega - 9 Olive oil, almonds, walnuts Saturated Fat Meat, dairy, eggs Deep fried foods, Burned or browned fat, Margarine, Most processed foods, Hamburgers, Sausages 13 Many vegetarian meat substitutes (vege- sausages) , Trans – French fires, and Hydrogenated fats Deep-fried fish. Deep-fried chicken nuggets, Confectionary, Chocolate bars, Potato and corn chips, Biscuits, Doughnuts, Mayonnaise, Salad dressings, - Most processed foods, Most take away.

Remember to read the labels on the packets.

Golden Rule: If you can peel it you can eat it, However,

if you first have to fight with a packet…

14 TOTAL Daily Goal

Notes:______

Itching and scratching are not the only allergies…

Symptoms of food sensitivity can include headache, indigestion or heartburn, fatigue, depression, joint pain or arthritis, canker sores, chronic respiratory symptoms such as wheezing, sinus congestion or bronchitis and chronic bowel problems such as diarrhea or constipation.

Waterlogged??? Is your face puffy? Does your stomach feel waterlogged or bloated? Are your arms puffy? Do your ankles swell? Do your fingers swell so that it makes removing rings difficult? 15 Do you have dry skin or dandruff? Do you have extreme weight fluctuations? Do you have beast tenderness? Do you have known food allergies?

If you answered yes to more than three then there is excess fluid in the body and this can be caused by food allergies or intolerances! Fat deficient – increase your good fats Sugar-logged – is your diet full of sugar.

If you’re eating a sugar rich diet you may be producing too much insulin which may lead to sodium retention! This can be helped by cutting down on the sugary foods, especially over- processed foods. Drink more water Eat less protein rich foods if you suspect diabetes Increase your potassium and magnesium, which is abundant in fruit and vegetables. Potassium works with sodium, so the more sodium you eat the more potassium you need and few of us eat the potassium rich foods. 5 servings daily of fruit and vegetable will supply you with the correct amount of potassium.

16 TOTAL Daily Goal

Notes:______

How to fight water retention…

 Balance your blood sugars  5 servings of fruit and vegetables daily  Add seeds to your diet  Eat whole foods and wholegrain – beans, lentils, brown rice and brown breads.  Add oily fish to your daily diet  Don’t add salt  Avoid processed foods  Drink 8 glasses of water daily 17 If all the above is being observed and you are still not losing weight then you may have a food allergy. Listed below are the most common food allergies.

 Cows milk  Yeast  Diary  Eggs  Wheat  Glaiden grains (gluten)  Oats  Nuts  Beans  White fish  Shellfish.

18 TOTAL Daily Goal

Notes:______

Are you having enough of the right supplements??? Chromium: is used in the metabolism of carbohydrates – links the insulin –to –insulin receptor sites, thus controls the blood levels of cholesterol and fats.

Iodine: An essential trace mineral. It is involved with the formation of thyroid hormones, and determines the metabolic rate.

Iron: this essential mineral makes up for two thirds of the haemoglobin production. Iron is essential to all oxygen requiring functions of the body.

19 Magnesium: is considered to have many functions due to its role as a co-factor to numerous enzymes. It is involved in the energy production and cell replication. It also stabilises the body cell structure.

Manganese: plays a vital role in: - growth, the nervous system, energy production, and development of bones and joints.

Molybdenum: prevention of dental caries but more essentially in the function of iron metabolism.

Potassium: an essential mineral as an electrolyte in helping maintain a normal balance in body fluids. Together with Sodium it helps maintain normal nerve impulse transmission.

Selenium: this important mineral plays an anti-oxidant function which helps support the immune system, which helps protect the body from infections.

Silicon: helps with cartilage growth, also known to play a vital role in maintaining the elasticity of arterial walls.

Sulphur: vital for the formation of protein based enzymes, hormones and cell development.

Vanadium: thought to be important for red blood cell and iron metabolism. Important for the growth of bones, teeth and cartilage.

Zinc: muscles, bones and the skin have high concentrations of zinc. Keeps the health of these tissues.

CoQ10:a vitamin like substance which function essentially in the transfer of oxygen and energy between the blood and the body cells.

Information by kind permission of Alcat South Africa.

20 TOTAL Daily Goal

Notes:______

…but are you getting enough!!!!!

The RDA (Recommended Daily allowance). V. and the ODA (Our Ideal Intake)

Nutrient RDA ODA Vitamin A (mcg) 600 2500 Vitamin D (mcg) 5 11 21 Vitamin E (mcg) 10 300 Vitamin C (mcg) 60 2000 Vitamin B1 (mcg) 1.4 35 Vitamin B2 (mcg) 1.6 35 Vitamin B3 (mcg) 18 85 Vitamin B5 (mcg) 6 100 Vitamen B6 (mcg) 2 75 Folic Acid (mcg) 200 800 Vitamin B12 (mcg) 1 25 Biotin (mcg) 150 225 GLA* (omega -6) - 150 EPA/DHA* - 700 Calcium (Mg) 800 1000 Iron (Mg) 14 20 Magnesium (Mg) 300 500 Zinc (Mg) 15 20 Iodine (Mg) 150 300 Selenium* (Mg) - 100 Chromium* (Mg) - 125 Manganese* (Mg) - 10 *Have no recommended RDA

22 TOTAL Daily Goal

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Let’s get down to the eating…

Your serving and why you shouldn’t combine protein with carbohydrate… If protein is eaten with too many carbohydrates (bread, crackers, potato, rice, pasta) or with fruit (sugar), digestion is severely compromised. Consequently, the body becomes a breeding ground for bacteria in the gastro-intestinal tract. Moreover, such a combination contributes to 23 higher levels of cholesterol. Eating Proteins with carbohydrates is a major cause of cholesterol problems. Perhaps one reason why cow's milk causes so many allergies is that it is a protein and carbohydrate (sugar) combination. Separating these two types of food is one of the first steps to being free of allergies. The digestion of protein and carbohydrates are physiologically separate and conflicting functions. The protein is digested in an acid medium which means that the enzymes function in an acid environment. Combining protein and carbohydrates (digested in an alkaline medium) impairs the proper digestion of one or the other food. Historical and current observations show that the body opts for the digestion of the carbohydrates if both foods are present, perhaps after the principle of a "path of least resistance." Or the body opts for the digestion of the carbohydrates in mixed meals to meet immediate energy and survival needs. In this way, the body will function effectively and will be able to obtain proteins at another time. When carbohydrates (starches) are eaten, the digestive system sends forth alkaline or neutral gastric juices, such as amylase which is most efficient at an alkaline pH of 7.1 - 7.2. However, when proteins are eaten, the digestive system sends out acid gastric juices at a pH of 3, for example. If these food groups are eaten simultaneously, the gastric juices (if both are provided) cancel each other out and poor digestion results. Anything that inhibits digestion is an enemy of health. But the body is concerned with conservation of energy and does not send for conflicting digestive enzymes. Protein digestive enzymes are much more costly to the body to manufacture. If both protein and carbohydrate are eaten simultaneously, the body may only respond to the easier carbohydrate digestive process and let the protein pass through. This results in poor absorption of amino acids and poisoning of the body due to putrefying/decaying protein (i.e. rotting meat in the intestines). When a food is chewed, the ptylin or amylase enzymes in the saliva begin processing the carbohydrates. If carbohydrates are prevalent, a signal is sent via the hypothalamus to the pancreas to produce more alkaline amylase enzymes to further process carbohydrate food. If protein is prevalent, the signal is sent to the pancreas to produce more protease enzymes to process the protein.

24 TOTAL Daily Goal

Notes:______The Protein/ carbohydrate saga continues… The pancreas mass-produces one or the other enzyme at a time. if both proteins and carbohydrates are eaten simultaneously. The pancreas opts for pancreatic amylase (the easier enzyme to produce) for the digestion of carbohydrates and neglects the protein digestion. Usually, some carbohydrates will be eaten in any protein meal, because the vegetables so strongly advocated as absolutely essential in a protein meal contain carbohydrates. We can also add a tortilla or a few croutons to the meal and not exceed the body's ability to digest the protein. If the carbohydrates are less than 18% by volume, the body can still recognize the focus of the meal as protein and digest it accordingly.

25 Some protein foods and some vegetables become starches when cooked for an extended period of time or at high temperatures, particularly above 200° F. Those foods include beans, corn and peas. Although dry or sprouted beans and peas are proteins, they become starches when cooked. Always have vegetables with a protein meal. In fact, if you wish to live long and vitally, you will have organic vegetables with every meal.

26 TOTAL Daily Goal

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So what do I do now?

More Fish…less meat. Look at the size of your palm, and this should be the size of your protein intake for Lunch or Dinner. Balance this with low carbohydrate vegetables, seeds, oils and water and you have a really healthy meal. You should not suffer hunger pangs.

Does this mean you can never eat RED meat again? The answer is certainly not! Once you have reached your optimum weight you can introduce lean red meat into your diet plan once a week.

27 Carbohydrate rich foods, what are they… These foods should not take up more than ¼ of your plate and should be same size as your protein food. Eat these foods discriminately once you have achieved your goal weight (why… read combining protein and carbohydrates pg 26) These foods include Swede, potato, sweet potato, beetroot, rice, couscous, corn on the cob, quinoa, French fries etc.

Let’s understand this bean and lentil story…. These foods balance the blood sugars with the right amount of protein and carbohydrate, because they are slow energy release foods. Any meal containing these beans and lentils can be quite generous because you are getting a balanced meal in one.

BE AWARE!!!! If you are using these foods as your protein source, combine them with your leafy vegetables and less carbohydrate rich foods.

28 TOTAL Daily Goal

Notes:______

What should you avoid and what should you limit…

If you fill your self up with the good foods, such as plenty of salad, green vegetables, cold water fish etc you will find that you have little room for the ‘naughty but nice’ foods.

Watch out for these foods: Limited

Dried fruit – they contain sulphides, sugars and possible preservatives. Coconut – use little amounts to flavour foods. Do not use a whole tin of coconut milk for your curry. 29 Seeds - Limit to 2 tablespoons daily. Nuts – Limit to 2 tablespoonfuls daily (don’t do nuts and seeds together, rather have the seeds). Salad Dressings – rather use omega 3.6.9 oil and Apple cider Vinegar. Avocados – twice a week, maximum if you are trying to lose weight!!! Vegetable Oils and Butter – use sparingly. You do not need a lot of fat or butter anyway!!! Tahini (sesame seed spread) - use sparingly instead of butter. Fatty fish (herring, kippers, mackerel, tuna) - limit to three portions weekly Chicken – limit to twice weekly and remove ALL SKIN!! Milk and yogurt – stick to pure, natural, low fat or alternatives (refer pg Eggs – 3 a week, maximum. Avoid: High fat meats – pork, lamb, sausage, processed meats Lard, dripping, suet and gravy Deep fried foods. Cream and ice cream. High fat spreads and mayonnaise. All cheese except cottage, low fat but use sparingly. Rich sauces made with cream, eggs and cheese. Sugar, confectionary, sweets, chocolate, processed foods. Pastries, cakes and biscuits, White bread Snack foods i.e. chips Alcohol Fizzy drinks, Smoothies Coffee/ tea/ chocolate drinks

30 TOTAL Daily Goal

Notes:______

I am doing all the right things and I am still not losing weight….

Have you given up all the addictions, Coffee, tea, alcohol, processed foods?

Are you losing INCHES? If so, it means that the body is beginning to make lean muscle, which is heavier, but has the capacity to burn more fat. Keep going, the weight will follow!

Are you insulin resistant? Have you quit the alcohol, sugar caffeine, fizzy drinks?

31 Are you exercising? Exercise does really give the metabolism a kick-start. If you hate the gym, go for a 20 minute walk (not stroll)

Are you taking the correct supplements? A basic multivitamin, Vitamin C, chromium, HCA and 5-HTP will curb those cravings.

Do you have a hidden food allergy? This can be a considerable factor to your not losing weight. If you suspect there is a food allergy, have the test.

Are you oestrogen dominant? Hormone imbalances, especially thyroid can prevent you from losing weight. Have a check up with your doctor.

Are you aware of the triggers that cause you to overeat, eat the wrong foods?

When do you eat…..

What is your ideal weight….

How long have you been overweight….

Can you pinpoint the beginning of your weight gain….

How do you feel about yourself….

32 TOTAL Daily Goal

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What you will gain from this diet or lifestyle change.

A better self image: you can eat yourself beautiful. Your skin will improve as you flush toxins from the body and your hair and nails will also benefit from a healthy lifestyle.

Younger looks: because your skin and body are now getting the correct foods, minerals and vitamins you will begin to feel lighter and thinner. Arthritic symptoms will begin to disappear and cravings begin to vanish as your blood sugar levels remain more constant

Even temperament: because you blood sugar levels are not all over the place and you are no longer consuming empty calories. You are including seeds, nuts and the correct oils and these help keep the skin looking younger as well as burning off the bad fats.

33 Carbohydrate cravings disappear: if you constantly have a high protein diet you will begin to lack serotonin and this will make you irritable, that mid afternoon slump when you crave carbohydrates is a serotonin loss. So if at that stage you grab a protein food you will increase the irritability, if you reach for a fatty snack, like a cheese burger you will feel tired, lethargic and apathetic. So you need to increase the 5-HTP. So stay on a balanced meal plan and your 5-HTP will stay constant.

Incompatible Food Groups:

Food Incompatible with: Milk Bananas – this changes the intestinal Flora, resulting in toxins, sinus congestion, colds, coughs, allergies, hives & Rashes Fish, melons, yougurt, sour fruit, bread made with yeast Yogurt Milk Sour Fruits, melons, hot drinks including tea & coffee, fish, mango, starches, cheese, banana Melons Everything – especially grains, starches, fried foods, cheese Eggs Milk – yogurt, melons, cheese, fruits, potatoes Starches Bananas – eggs, milk, dates Honey Ghee in equal proportion (weight) Never ever heat honey grains Corn Dates, raisins, bananas Lemons Yogurt, milk, cucumber, tomatoes Nightshade family Yogurt, milk, melons, cucumber ( Potato, tomato) General Avoid banana milkshakes and fruit smoothies Mixed fruit salad

34 TOTAL Daily Goal

Notes:______

Lastly, on a really sweet note………………

About Honey and Your Health (http://www.goldenblossomhoney.com/amazingfacts.html)

1. Honey contains vitamins and antioxidants, but is fat free, cholesterol free and sodium free! 2. Not a spinach lover? Eat honey - it has similar levels of heart-healthy antioxidants! 3. One antioxidant called "pinocembrin" is only found in honey. 35 4. For years, opera singers have used honey to boost their energy and soothe their throats before performances. 5. Honey is the only food that includes all the substances necessary to sustain life, including water. 6. Honey has the ability to attract and absorb moisture, which makes it remarkably soothing for minor burns and helps to prevent scarring. 7. Honey speeds the healing of open wounds and also combats infection. 8. As recently as the First World War, honey was being mixed with cod liver oil to dress wounds on the battlefield. 9. Modern science now acknowledges honey as an anti-microbial agent, which means it deters the growth of certain types of bacteria, yeast and molds. 10. Honey and beeswax form the basics of many skin creams, lipsticks, and hand lotions. 11. Queen Anne of England, in the early 1700's, invented a honey and olive oil preparation to keep her hair healthy and lustrous. 12. According to Dr. Paul Gold, a Professor of Psychology at the University of Virginia, "people remember things much better after they've consumed glucose, a form of sugar found in honey." 13. Honey is nature's energy booster! It provides a concentrated energy source that helps prevent fatigue and can boost athletic performance. 14. Recent studies have proven that athletes who took some honey before and after competing recovered more quickly than those who did not. 15. Honey supplies 2 stages of energy. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost. The fructose is absorbed more slowly providing sustained energy.

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43 This diet diary has been complied for you from various sauces… So feast and be healthy!!!