white flour products ~ pasta, bread, cereal, muffins, waffles
etc.  Switch to those made of whole grains ~ such as barley,
oats, brown rice, rye and whole wheat, as well as some less
common grains such as: amaranth, buckwheat, couscous,
kamut, millet, quinoa, spelt & teff

Limit/avoid aspartame ~ it can cause: mood changes,
headaches, dizziness, light-headedness, aches, pains, nausea,
vomiting, muscle cramps/spasms, joint pain, blood sugar
imbalances, abdominal pain or cramping, vision changes,
numbness, memory loss, skin lesions and seizures etc ~ plus
it breaks down into toxic formaldehyde!  It is found in ALL
sugar-free products (gum, candy, etc) and most low-calorie or
low carb foods as well (read the labels).  What most people
are unaware of is that aspartame affects blood sugar the
SAME as sugar does (i.e. it can cause blood sugar fluctuations).

Gum ~ do not chew gum between meals, on an empty
stomach, as it activates the digestive juices to start flowing, if
no food follows it can cause acids to move up the esophagus
and contribute to chest pain or indigestion.  So, if you must
have some gum, have 1-2 pieces immediately AFTER meals &
choose ones sweetened with xylitol.

Limit/avoid simple & refined sugars. They come in many
forms, and are listed as: glucose, fructose, sucrose, maltose,
corn syrup, high fructose corn syrup, dextrose, to name but
only a few.  Replace sugar with: stevia, xylitol, maple syrup,
raw honey, molasses & sucannat & LIMIT your consumption of:
~ Carbonated beverages ~ each can has 8-10 tsp of
sugar!!! However, do not switch to ‘diet’ as aspartame is VERY
unhealthy (it breaks down into formaldehyde in the body)
~ Sweetened juices ~ drink only natural unsweetened ones
(read the label), and better yet is to dilute juices with either
water or seltzer (Perrier) especially as a replacement for
soda pop
~ Candy bars ~ if you must indulge, go for pure chocolate
(dark is best), and savour one bite at a time
~ Commercial cereals ~ they are VERY high in sugars
(many of which are hidden in the label)  ~ switch to
unsweetened ones instead: Nature’s Path, PC Organics,
Barabara’s, Ewehorn, EnvironKids, Kashi, Nu World Foods
~ Desserts, cookies, pastries, pies ~ limit your
consumption of these as they are high in sugar and other
not-so-good ingredients that actually REDUCE your overall
nutrition & health

Refined, processed, & junk foods ~ chips, cookies, cakes,
pastries, meal replacement bars, pre-made: boxed (i.e. Mac &
Cheese, instant rice/potaotes etc), canned (fruit, pasta,
soups), frozen foods (tv dinners, pastas etc), fast food
(Mc Donalds, pizza, Chinese, wings)

Battered, deep fried foods & hydrogenated oils ~ french
fries, chicken fingers, fish & chips, egg/spring rolls, calamari
etc ~ such foods are VERY high in trans fats which increase
free radical production within the body, which will only increase
your risk of developing one or more degenerative diseases
(including: heart disease, diabetes, cancer, osteoporosis or
inflammatory conditions, like arthritis)

Caffineated & sweetened beverages: coffee, carbonated
beverages, sugary drinks, juices…
Coffee:
~ acidifies the body which promotes pain & inflammation and
dysbiosis
~ acts as a diuretic (dehydrating!) and flushes minerals out of
the body (most notably potassium, & magnesium which
increases your chances of developing osteoporosis and
cardiovascular problems).
~ Coffee also puts added strain on the adrenal glands which
reduces your natural resistance to stress & causes blood
sugar fluctuations that may lead to hypoglycemia and type II
diabetes in later years.
~ Decaffeinated coffee is not much better as it still contains
some caffeine as well as tannins which are acidifying.
What’s more, regular decaf coffees usually contain many
added harmful ingredients (used in the decaffeination
process) water-processed decaf is better on this front.
~ Try some alternatives, such as: INKA, Tecchino, Banchu or
Dandelion blend (coffee substitutes) found in health stores,
or for caffeine have a chai latte, green tea or even some
ginseng if you need to perk up.
~ G-R-A-D-U-A-L-L-Y reduce your intake by ½ cup every few
days or so (i.e. switch from XL » L, L » M...) to avoid the
headaches that come with caffeine withdrawal ~ also, mix
decaf with caffeine
~ If drinking coffee, drink it AWAY from meals as it disrupts
digestion by dumping undigested foods to from the stomach
into the small intestine before they are properly broken
down.

The Factors That Lead To Disease

Genetic Link
but even genes do not determine that disease will develop they
merely predispose one to certain ailments.
Diet, emotions & lifestyle factors play a greater role in initiating
the disease process.  So, if certain ailments run in your family
do not fret, YOU still have the power to avoid them, that is, if
you stay positive & develop healthy eating and living habits!

Essential Fatty Acid Deficiency
not supplementing with: flax, walnut, hemp &sunflower oils as
well as not eating sufficient amounts of nuts & seeds, and
cold-water fish (salmon, tuna, mackerel, herring, sarines etc)
as well as eating TOO much polyunsaturated oils, such as
canola, vegetable oil, corn & sunflower oils (worse yet when
heated)

Vitamin, Mineral & Antioxidant Deficiency
consuming primarily non-nutritious foods such as refined,
processed, junk or fast foods; not eating enough fruits &
vegetables; not taking a multi-vitamin

Fiber Deficiency
from eating fiber-deficient processed & refined foods, which
allow foods to stay in the body longer &  ferment; leading to
the re-absorption of toxins, cholesterol & hormones

Quietude-Exercise Deficiency
lack of movement causes muscles to become lazy and work
inefficiently
lack of rest & relaxation (& sound sleep) impedes repair within
the body

Anti-Nutrients & Toxic Substances
ingesting: -too much saturated fat, cholesterol & trans
fats—by relying on a diet high in animal protein and fast foods
high amounts of sugar and refined flour products
too much caffeine -which affects the adrenals, making stress
more unbearable
too much alcohol -which dissolves cell membranes and
increases cholesterol
smoking—which depletes vitamin C levels; constricts veins &
capillaries, reduces circulation; and increases exposure to
toxins
careless use of prescription & non-prescription drugs (pain
relievers, antacids etc)
environmental pollutants—such as: smog, cleaning products,
paints, etc.

Poor Digestion