Whole Foods Nutrition Tips Naturopathic Health and Wellness Coaching

The unbiased truth about human nutritional needs

Have you heard
so many different opinions on nutrition that you are totally confused?

I know what that's like
and it is no fun!

Fortunately, our bodies know what they need and they will ask for it. However, most of us have been trained not to listen to our bodies. Bottom line, though our bodies do require certain nutrients, nutrition is not the ultimate key to health.

Abraham-Hicks put it so well: "When you're outside the Vortex, anything and everything can cause an adverse reaction. And, as you're scrambling around trying to figure out, 'It might be this food or that food. I wonder if it's sugar, or carbs? I'll bet it's the wheat, yes, it's the gluten!' And we say, it's not any of that. It's because you're not in the Vortex."

When we are outside our vortex (the feeling of pure positive energy), we tend to get into some bad habits that don't support health and wellness, so it helps to have some nutritional guidelines to work with. Even so, the most important work you can do to improve your health is to find uplifting things to do and think about. Make your life more fun, more inspiring, more appreciative, and more playful and you will naturally be healthy.

Why Nutrition Matters

Healthy nutrition tips

Because healthy nutrition is one of my passions, I've spent hundreds of hours over 40 years searching for the optimal diet, through reading, listening to cutting-edge experts, taking courses, watching videos, and experimenting with my own diet. As the saying goes, "Seek and you shall find."

At long last I have discovered what really works for me. I know it works because I feel better than I've felt since I was a kid and I see other people who follow my advice improving their health too. Along with learning to stay "in the vortex," as Abraham puts it, I find that eating a variety of whole, organic foods keeps my body humming.

If you scroll down this page, you will find lots of excellent tips on good nutrition and health. While you look them over, pay attention to how you feel. Anything that feels heavy to you is not good for you (takes you out of your vortex) in this moment. Find the tips that make you feel lighter and more uplifted and follow them. That is the truth I live by. That is living in my vortex.

Why Listen to Me?

Most nutritional research and media coverage is financed by biased commercial interests, so it is hard to know what to believe or disbelieve when you read studies or listen to news. Even school nutrition programs are riddled with propaganda from the meat and dairy industries, and most doctors get less than 20 hours of nutrition education in medical school! That's why I feel it is so important to share what I have learned and to provide a balanced source of information that is not based on economic motivation. It is based on what really works!

Good nutrition can make a dramatic difference in your quality of life. The overall state of health in America today, particularly in children, is alarming. Obesity, heart disease, and diabetes are on the rise and it appears (according to the media) that this will only get worse over the next few decades, yet we have had the solutions all along.

Though the same diet may not be ideal for everyone, there are general guidelines for human nutrition that can help anyone achieve optimal health. Within these guidelines, each person has to trust their own intuition and appetite to maintain a healthy balance of nutrients for their own body.

The longer you have been eating a poor diet, the more imbalanced your body will be. It may take months or even years to feel as good as you did when you were young, but if you stick with the following recommendations, learn to follow what your body wants, and cultivate a positive attitude, I guarantee that you will become healthier and healthier, until one day you wake up feeling absolutely great. That is one of the most wonderful feelings you could ever ask for.

Common Sense Nutritional Recommendations
based on extensive research and personal experience:

Stick to Whole Foods
Avoid refined carbohydrates like white sugar, corn syrup, white flour, and processed foods of all kinds. They simply do not provide the nutrition your body needs. There are excellent whole-food alternatives available for all the products mentioned above.

strawberry - eat organic foods

Choose Organic!
Organic foods offer a wider spectrum of nutrients than commercially grown, and pesticide residues are toxic! Include a variety of organic fruits and vegetables in your daily diet. It is better for you and better for our planet! For more information visit -
The 17 most important foods to eat organic

strawberry - avoid animal product foods

Avoid or Limit Animal Products to Less than 10%!
Meat, dairy, fish, and eggs should make up no more than 10% of your diet. The more animal products you eat, the higher your chances of developing heart disease, diabetes, and cancer. For some people, the vegan diet can supply everything the body needs for excellent health, but most people may need very small amounts of animal products. Reference - The China Study

strawberry - eat whole foods and sprouted seeds

Eat Sprouted or Soaked Seeds!
Sprouts have an amazing array of vitamins and amino acids - far more than the original seed and a great deal more than most vegetables. You can easily grow them yourself. They are the most living foods on the planet. For more information read - Ann Wigmore's sprouting book

strawberry - avoid dairy products

Avoid or Limit Milk and Cheese!
Dairy products have been linked with childhood diabetes, allergies, auto-immune diseases, and heart disease. The highest rates of osteoporosis are found in populations that consume the most dairy products! Excess phosphorus in dairy products and meat causes leaching of calcium from bones and teeth.

There are lots of good milk and ice cream substitutes you can buy or make from nuts or seeds for occasional treats. Avoid soymilk-based products, because unfermented soy contains toxins.

For a satisfying cheese substitute, blend Red Star Yeast, with nuts (walnuts, brazil nuts, pine nuts, or other) and a pinch of Celtic sea salt in a food processor. Add a bit of water or virgin olive oil to make a "cheezy" sauce. Add a dash of lemon juice and a pinch of black pepper for a sharper "cheese" flavor.

Consider Avoiding Gluten.
Wheat and other grains containing gluten have been linked with auto-immune diseases, thyroid problems, and allergies. Many people simply cannot digest gluten properly. Pay attention to how you feel for three days after eating wheat, oats, rye, barley, and related grain products. If in doubt, leave it out!

strawberry - eat whole foods

Eat a Plant-based Diet
Organic vegetables, leafy greens, fruits, nuts, seeds, and sprouts form the basis of the ideal human diet. Degenerative diseases have been closely linked to consumption of animal products, so it is best to avoid them. For more information read - The China Study

strawberry - most people need a B12 supplement

If in Doubt, Take a Vitamin B-12 Supplement
B-12 deficiency is quite common in meat eaters as well as vegans and vegetarians, especially as we age. Get tested if you are unsure. B12 can be manufactured by microbes in the body, but antibiotics and antibacterial foods like onions, garlic, and radishes can destroy the microbes that make B-12. The best way to supplement B12 is to use a B12 patch or take a sub-lingual B12 supplement.

For a B12 urine test kit, go to http://www.b12.com/ For more information on B-12 visit - http://www.naturalnews.com/023075.html
http://www.living-foods.com/articles/b12issue.html

Take B Complex if Stressed or Taking "The Pill"
Stress and/or the hormone disruption caused by birth control pills can cause your body to use huge amounts of B complex vitamins. Vitamin Code makes an excellent organic raw B complex -
http://astore.amazon.com/magical-life-20/detail/B00280M12A

strawberry - eat nutrient dense whole foods

Include "Super foods"
Recent research has identified several foods that contain a super abundance of healthy nutrients: berries, sprouts, broccoli (especially broccoli sprouts), seaweeds, hemp seeds, chia, walnuts, almonds, spirulina, spinach, and pumpkin. Enjoy them frequently for a boost in health and vitality. For more information read - SuperFoods Rx: Fourteen Foods That Will Change Your Life

strawberry - eat proteins and fats before 2pm

Eat Your Proteins and Fats in the Morning
The liver processes protein and fat best in the morning, so that's the ideal time to eat seeds, avocado, tofu, nuts, and beans, or animal products. Soaked seeds are the best form of concentrated protein. Starches and fruits are digested better in the afternoon and evening. For more information read - The Pro-Vita Plan

strawberry - balance essential fatty acids

Balance Your Omega 3 and Omega 6 Fatty Acids
The typical American diet is so high in Omega 6 fatty acids (from sunflower, safflower, corn, cottonseed, and soy oils, as well as animal products) that it is important to supplement with Omega 3 fatty acids, supplied by hemp, chia, spirulina, walnuts, flax, fish oil, and pumpkin seeds. The ideal ratio is a 1:3 balance between Omega 3 and Omega 6. The body can create some DHA and EPA from Omega 3 ALA, but a marine phytoplankton supplement (like Ocean's Alive!) will insure adequate levels. If you prefer to take fish oil, choose green lipped muscle oil to avoid toxins from contaminated fish.

strawberry - we need sunshine and vitamin D

Get Some Sunshine or Take D3!
Vitamin D is a free gift from the sun. We need it for strong bones, healthy hearts, immunity, and calcium metabolism. Even if you spend a lot of time in the sun, you may still need to take a vitamin D3 supplement. If you live north of San Francisco, you probably need a supplement. Get a Vitamin D test to find out how much D3 to take. You can order your own blood test without a doctor at https://www.directlabs.com/.

strawberry - green leaves are the best food on the planet

Eat Your Greens!
Leafy greens supply more necessary nutrients than any other food. Have a big salad of organic greens everyday. Or blend greens in a blender with fruit to make delicious green smoothies. Blend greens with herbs, vegetables, nuts, seeds, miso, curry powder, or other flavorings for a super-healthy raw soups, and dips. Check out The Raw Gourmet "no cook" book for great ideas.

strawberry - take a vitamin-mineral supplement when cutting callories

Vitamin & Mineral supplements for Weight Control
Unless you eat sprouts, seaweeds, and organic foods fresh from your garden, you probably don't get the optimal amount of vitamins and minerals, especially if you are cutting back on calories to lose weight. Soils in commercial farms are now depleted of most minerals. Agribusiness fertilizers only replace three minerals plants need, but not all the minerals humans need!

strawberry - eat whole foods

Focus on Alkaline-Forming Foods
Alkaline-forming foods include leafy greens, most fruits and vegetables, most seeds, millet, amaranth, quinoa, black eyed peas, carob, cold pressed oils. These should be the predominant foods in a healthy diet for most people.

Acid-forming foods are meat, eggs, fish, sugar, corn syrup, most grains, pasteurized milk and dairy products, most nuts, most beans, fried foods, alcohol, coffee, chocolate, prescription drugs, over-the-counter drugs, recreational drugs, all artificial preservatives and flavorings, and pretty much anything you find for sale in a box or bag. Sounds like the typical American diet, doesn't it?

Take Food-based Vitamins
Not all vitamin supplements are created equal. Syntetic vitamins can become toxins in your body. Food-based vitamins are recognized by the body, because they are simply concentrated foods. I like Vitamin Code raw, food-based vitamins, or New Chapter food-based vitamins.

strawberry - eat whole foods

Drink Pure Water
Most people need one half ounce of water for each pound of body weight per day. Spring water (not stored in plastic bottles) is best. Freshly distilled or filtered water is the next best option. Start your day with an 8oz. glass of water and try to drink about half a cup every hour through the day. This can include the water in juicy fruits and smoothies. If the weather is hot or you are exercising or detoxing, you will need more water.

strawberry - raw foods supply the most nutrition

Eat at Least 80% Raw!
Raw foods provide essential enzymes and vitamins that are destroyed by cooking. They also contain twice as much protein as cooked foods, because some amino acids are destroyed by heat. (Beans and grains should be soaked or sprouted and steamed for easier digestion. Try adding a bit of olive oil and wheat-free tamari or miso to sprouted, steamed beans as a satisfying meat substitute!)

For more information on the vegan diet visit
http://www.healthpromoting.com

For more information on raw foods visit http://rawfoodeducation.com,
http://www.drritamarie.com, and read
The Sunfood Diet Success System by David Wolfe.

Scroll down for Eco-Diet connections and more

fruit basket

Bernadette Wulf
EFT - Reiki Master
Ideal Weight Coach
Phone (707) 824-0675

Bernadette Wulf

Nutrition and Planet Earth

Vote with your dollars

"We the people" control the economy and therefore we control the corporations and the governments. They all want our money! That is their sole purpose for existing. So, they will only produce what we will buy.

The quickest and simplest way to stop genetic engineering of our foods, toxic sprays, irradiation, and any other insult thrust upon our food supply is to stop buying it!

Buy Organic - thus avoiding pesticides, GMOs, artificial color, artificial flavor, preservatives, irradiation - and silk in your milk!

Reclaiming the power of "we the people"

Buy Local - thus supporting small business and your local economy, while also alleviating global warming by reducing the need for shipping, which produces a large percentage of greenhouse gases. If you shop at farmer's markets, you may even be able to talk to the growers to find out exactly how their products were grown.

Reclaiming the power of "we the people"

Make it Yourself - thus avoiding dangerous food additives, while pulling the financial rug out from under unscrupulous producers who care more for their bottom line than they do about your health. Cooking from scratch is the new "cool." Look for quick, easy recipes to replace packaged fast-foods. My kids even have their own cook-from-scratch blog - http://lastcrumb.com/

Reclaiming the power of "we the people"

Grow Your Own - thus providing the freshest, healthiest food on the planet. Even better, gardening is one of the best forms of exercise and has been linked with healthy old age! Even if you don't have a yard, you can grow nutritions sprouts in your kitchen, and a variety of vegetables in containers on a deck or patio.

It's Up to Us -

We Are the Ones

We've Been Waiting For

Final Thoughts on Nutrition

While your beliefs and positive thoughts can create health in spite of poor dietary choices, doesn't it make sense to give your body the best possible nutrition just because you love yourself?

Try eating an organic, whole-foods, plant-based diet for one month and see how you feel. If you are like me, you will never want to go back to the Standard American Diet (SAD).

Trust your natural appetite.
You will find that, after eating a whole foods diet for a few weeks, most junk foods will lose their appeal. Sodas, cookies, and candy will seem way too sugary. You will eventually find that you enjoy the tastes and textures of vegetables and fruits in their natural state.

Go Ethnic!
Most ethnic cuisines have abundant vegetarian and vegan options, or minimal animal product dishes, particularly Indian, Thai, Chinese, and Middle Eastern foods. Try a Thai pumpkin curry, spiced Indian Dahl with brown rice or quinoa, Middle Eastern falafel and humus, and Chinese snow peas with shitake mushrooms and organic tofu - make sure there is no MSG!

I hope you will enjoy exploring all the delicious vegetarian and vegan options available, and create yummy dishes of your own. The choices are endless.

Visit my Amazon store for the best nutrition and food prep. books available - Best Health Books, Foods, & Supplements

Note: I prefer that you support your local economy by buying from your local bookstore or natural food store. I offer them here for your information and to make them available to those who cannot find them locally.

The Choice is Yours -

Be kind to your body

Be kind to our planet