Herbs, Spices, and Seasonings
Allowed—All herbs, especially cumin, sage, tarragon, thyme, coriander, garlic, onion, parsley, marjoram, mustard, cayenne pepper, salt-reduced soy sauce, pure sugar-free herb extracts
Choose low-sodium seasonings such as lemon or lime juice, herbs, salt substitutes (check with medical adviser before using).
Use fresh ground black and white pepper. Both have a thermogenic effect.
Avoid—Salt; chemical imitation flavor; barbecue or high-sodium spices including soy sauce with any sugar, preservatives, artificial flavors, or colors added; high-sodium condiments such as ketchup, relish, soy sauce, or barbecue sauce; prepared frozen dinners; processed or salted meats, fish, and poultry; potato chips, pretzels, salted nuts, and salted, buttered popcorn; canned vegetables, canned soups; and powdered bouillon
Note: if you have high blood pressure, it is important to avoid hidden sodium in foods. Choose salt-free bakery goods, unsalted nuts, unsalted unbuttered popcorn, unsalted fresh or frozen vegetables, and homemade soups.
Allowed—Homemade soup (e.g., salt-free, vegetable), natural vegetable bouillon from a health-food store (Use arrowroot starch to thicken soups and as a replacement for cream.)
Avoid—Canned and creamed soups (thickened, commercial bouillon, fat stock)
Allowed—Carob powder, barley malt, or rice syrup (In recipes use
small amounts of maple syrup or honey.)
Avoid—Foods containing molasses, refined sugars (white, brown, turbinado), anything but 100 percent pure maple syrup, and dehydrated raw sugar cane juice, candy, syrups, high-fructose corn syrup, glucose, eating sweets between meals
Note: though sweeteners such as honey and maple syrup are acceptable in a natural food diet they are too high on the glycemic index and can create pancreatic stress which may lead to yo-yo dieting.
When buying packaged foods, read the labels for information on sugar content. I cannot stress strongly enough the importance of avoiding too much concentrated sugar. Research has shown refined white sugar to be a source of food sensitivity, particularly low blood sugar (hypoglycemia), and elevation of triglyceride levels, which could result in hypertension as well as a loss of minerals, including calcium from the body.
When discussing sugar, most people think of table sugar (sucrose), but there are many other types of refined sugar as well.Being familiar with all the other labels for sugar will be of help when you’re grocery shopping. They are glucose (dextrose), high fructose corn sweetener, maltose, and lactose. Limit sugary desserts.
Instead, top off your meal occasionally with fresh fruits, which both satisfy your desire for sweets and provide valuable nutrients. To reduce sugar intake from soft drinks, limit intake or dilute them with seltzer water.
If you add sugar to foods such as coffee, tea, or cereal, add less each time; you may gradually eliminate it.
Allowed—Vegetables in season; all raw and not overcooked fresh or frozen vegetables; root vegetables; beans
Avoid—Canned vegetables and fried potatoes in any form
Allowed—Steamed, distilled water; osmotically filtered water; some bottled spring waters
Avoid—Tap water, especially if fluoridated (If not fluoridated, boil before using and run through a water filtration unit.)
Note: water is as important as any essential nutrient. Water is especially valuable for body detoxification and weight management because it can:
1. Suppress the appetite naturally and help the body metabolize stored fat. By drinking water and correcting
fluid retention, more fat is used as fuel. This is because the liver is free to metabolize fat at top speed.
2. Increase kidney function. When the kidneys don’t work to capacity, some of their load is dumped on the liver, forcing it to metabolize less fat.
3. Help to wash out by-products of metabolism.
4. Prevent accumulation of body (and drug) toxins.
5. Help in maintaining all normal body functions, such as temperature control and electrolyte balance, and prevent
constipation. Ample water is also important in preventing sagging skin during fat loss.
6. Keep the skin healthy. If the body can’t get rid of the byproducts from metabolizing stored body fat via kidney
excretion, the skin is called upon to help excrete these byproducts. People often overlook the role of the skin in
excreting toxins and the role of water in having healthy skin.