Eat Away Illness
The Importance of an Ideal Diet
by Paulette Millis

The following information and recipes are excerpts from my new book, Eat Away Illness.
There are five stages that lead to a disease state.

1. Preliminary or first stage happens when the nutrients needed are not supplied and the body is forced to use up any reserved nutrients it may have. When we are in this state we do not see any nutrients being eliminated because our body is using all of them. Therefore it is actually a good sign if we see elimination of nutrients because this means the body is excreting unnecessary nutrients and we are therefore not deficient.
2. The second stage is when the body is beginning to have nutritional deficiencies. These deficiencies slow down the chemistry of the body and eventually alter it. An example of this is lack of vitamin B, necessary for the manufacture of enzymes. These enzymes regulate many functions in the body. Excretion of nutrients now becomes minimal; the body is trying to hold on to what it needs.
3. The third stage is when we begin to see symptoms, although usually we don't recognize them as such. These symptoms can range from emotional (e.g. depression, irritability) to physical (e.g. ridges in nails, general malaise, tired, lack of energy) to mental (e.g. inability to concentrate, foggy thinking, lack of motivation). Often weight gain occurs as the cells are malnourished. Our immune system may be distressed, evident by constant viruses or infections.
4. The fourth stage is when these above-mentioned symptoms have escalated to the point where one usually consults a doctor, tests are returned with abnormal results, and a diagnosis is made. The body now has a disease.
5. The fifth stage may be terminal depending on the amount of damage to the body, and whether or not the individual makes changes, often radical, to their diet and lifestyle.

It is erroneous to assume that the modern diet is meeting our nutritional needs. Building a healthy immune system and maintaining a healthy body and mind requires educating oneself about the lack of nutrients in many of our refined and processed foods, what foods are nutrient dense, how and where to buy good quality food, and how to prepare it. In addition, we need to recognize that if our digestive system is not functioning properly then the best food and supplements are not being assimilated and digested. Working with a natural practitioner to remedy this, along with changes in lifestyle, may be necessary.

What is An Ideal Diet?

The ideal diet contains a balance of quality protein, complex carbohydrates, and good quality essential fats. Generally, the consensus is that about 30 percent of calories at each meal should come from protein, 30 percent from good fats, and 40 percent from unrefined complex carbohydrates. Also, the ideal diet contains 80 percent alkaline-forming foods, to keep our body from becoming too acidic, a precursor to illness. An easy way to do this is to consume 8 to 10 servings for vegetables and fruits daily.

1. Consume good quality protein at each meal—animal protein or a combination of legumes, grains, nuts, and seeds.
2. Consume complex carbohydrates only; no refined and processed foods.
3. Use daily, 4 cups or more of veggies, preferably raw or lightly steamed, 2 cups of which are green, e.g. lettuce, spinach, peppers, celery, etc.
4. Consume sea veggies daily for trace minerals, as well as some fermented foods such as yogurt, tofu, sauerkraut, and miso to maintain healthy intestinal bacteria.
5. Use Celtic sea salt only, no white sugar, no processed meats, alcohol, caffeine, or tobacco.
6. Do not eat fruits or desserts at the same meal with proteins and fats. This stresses enzyme efficiency and causes bloating and indigestion. Have fruit one hour before meals and desserts 2 to 3 hours after. For example an orange or orange juice upon arising and eggs one hour later.
7. Cut out caffeine. When the effects wear off, fatigue, depression, irritability, and insomnia can set in. Cut down slowly and get support, as this is a drug. Likewise for nicotine and alcohol.
8. Eliminate all smoked meat, all white flours, and white sugar. Use natural sugars only such as blackstrap molasses, brown rice syrup, maple syrup, honey, and stevia.
9. Fat sources should be only from butter, coconut oil, cold pressed olive oil, and naturally occurring fats in lean meats, raw nuts and seeds, or avocado. Avoid polyunsaturated oils such as corn, safflower, soy, sesame, and all rancid fats and oils. Read labels and avoid all trans fats and hydrogenated or partially hydrogenated fats.
10. Drink two litres of pure water daily.

Remember, quality of food is very important, as well as quantity. Find farmer's markets for fresh local produce, or grow your own, and freeze fresh for winter use. Use health food stores (do read labels here also) for non-hydrogenated food products and good quality foods; check the newspaper classifieds for local producers of grains, eggs, meat products, etc.

Ask yourself: “Is this food product good enough to become part of me?”

ENERGY BOOSTING PLAN

1. Eat the bulk of your protein foods earlier in the day, and spread the intake of protein over 5 to 6 small meals as opposed to 1 or 2 large ones. This boosts your metabolism, balances your blood sugar, and gives you balanced moods and energy levels.
2. Eat fresh foods whenever possible. Canned food is devoid of many nutrients. Frozen is second best.
3. Avoid energy draining “junk” foods containing white flour and/or white sugar.
4. Do not skip meals! This may lead to binge eating later, and does not keep blood sugar balanced.
5. Eat complex carbohydrates only. Learn to cook whole grain casseroles ahead of time and freeze for later use. Use legumes regularly. Eat whole raw nuts and seeds. Eliminate processed cereals, breads, muffins, cakes, pies, pastas, cookies, pancakes and waffles, wraps, etc. and replace with whole grain alternatives.
6. Forget counting calories! Instead focus on serving sizes, balancing your meal with complex carbohydrates, good quality proteins, healthy fats, and lots of fruits and vegetables.
7. Eat smaller amounts of food at a time and chew your food thoroughly.
8. Vary your diet. Eating the same food every day, e.g. dairy products, may cause intolerances and eventually allergies. Rotate your food choices to ensure a broad range of nutrients.
9. Eliminate beverages containing caffeine, sugar, and aspartame. Switch to natural herb teas, coffee substitutes, pure water. If you must have juice, make your own fresh squeezed.
10. Educate yourself about food supplements and make use of them in your daily diet, especially when you plan to be away from your healthy routine, e.g. when travelling.
11. Activity and exercise generate energy when the body is well-nourished.
12. Deal with the stress in your life, get support, meditate, and relax.

RICE ROLL CASSEROLE*

2 cups brown rice
1 package firm tofu, or organic preservative-free sausages, chopped in small pieces
1 quart sauerkraut
3 cloves garlic, chopped
2 large onions, chopped
tamari soy sauce (for use with tofu only)
olive oil and butter

Cut tofu, if using, into tiny cubes and marinate in the tamari sauce at least 15 minutes ahead of cooking. Cook rice: wash well and cover with 4 cups water, bring to a boil, cover and simmer until done, about 45 minutes, adding a bit more water if necessary. Saute marinated and drained tofu in hot pan coated with olive oil until browned, a couple of minutes only. Set aside. Saute chopped onions and garlic in a bit of butter until transparent. Add onion mixture and tofu cubes to cooked rice mixture and stir well. Grease two medium-sized casserole dishes. Place a layer of sauerkraut on the bottom of each. Place half of the rice mixture on top of the sauerkraut. Place another layer of sauerkraut on top of the rice, adding the juice from the quart or can. Cover and bake at 350ºF for one hour. If using the organic sausages, substitute in place of the tofu. Freezes well.

EASY SAUTEED TOMATOES*
Great for breakfast, lunch, or supper!

Fresh tomatoes, washed
Fresh basil
Parmesan cheese (may use soy or rice parmesan for dairy-free)
Dab of butter or olive oil

Slice tomatoes in thick slices. Heat heavy fry pan on medium heat and brush with butter or olive oil. Place tomato slices in pan, sprinkle basil and parmesan on each slice and cook until tender but not mushy. May use a hotter pan to brown the bottoms of the tomatoes if desired, being careful not to burn. Carefully lift from pan with a pancake turner and serve immediately.

COLE SLAW*
Make the amount you need, keep the dressing separate, and refrigerate.

Finely chopped cabbage
Finely chopped kale
Finely chopped celery
1 grated large carrot
2 diced green onions
soaked sunflower seeds

Dressing:
2 tbsp apple cider vinegar
2 tbsp tamari or Braggs
Vegetable Seasoning
1 tsp liquid honey
dash of tabasco (optional)

Prepare vegetables and dressing separately. Add dressing to salad before serving. Variation: may use a creamy dressing e.g. 1/2 cup mayonnaise, 1/2 cup yogurt, pinch of curry or to taste, pinch of salt.

HOMEMADE MUSTARD*

2 tbsp whole wheat pastry flour (use buckwheat flour for gluten-free) or a combination of 1 tbsp flour and 1 tbsp arrowroot powder
2 tbsp dry mustard
1 tsp Celtic sea salt
1 tbsp honey or 1/2 tsp stevia powder
1/2 tsp turmeric
1/2 cup apple cider vinegar
1/2 cup water

Whisk dry ingredients together in top of double boiler. Add vinegar and water and stir, simmering until thick. Add a bit more water if a thinner consistency is desired. Store in a glass jar in the fridge.

PRUNE SQUARES*

Prune Puree:
3 cups pitted prunes
3 cups pure water

Boil prunes in water in covered pot set on low for about 10 minutes. Blend pureed mixture.

To make squares:
1 cup prune puree
1/2 cup rice milk (or milk of choice)
2 beaten eggs
1/4 cup melted butter
2 tsp vanilla
2 cups cooked brown rice
7 prunes, chopped
1/2 cup raisins

Mix puree with milk, eggs, butter, and vanilla. Stir in rice, prunes, and raisins. Pour into greased 9 x 9 pan. Cook at 325º F for about one hour or until mixture is set. Refrigerate. Cut in squares to serve.

*taken from Eat Away Illness, Paulette Millis

References: The above information and recipes are from Eat Away Illness, Paulette Millis, RNCP.
The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a counsellor and nutritional consultant. Her books, Eat Away Illness and Nutrition, Cooking and Healing, are available in health food stores or by calling Paulette at (306) 244-8890, or visit www.healingwithnutrition.ca.