HEALTHY LIFESTYLE SAMPLE MENU

 

Drink 2 eight ounce glasses of distilled water at room temperature with half a lemon squeezed in each glass.  Wait at least half an hour before you have breakfast.  This is called Liver Tonic. 

 

BREAKFAST: this is the best meal of the day, eat like a king.

 

½ - 1 cup of cooked whole grain cereal.  Use one of the following grains: millet, rolled oats, rye, buckwheat, brown rice, barley, spelt, cornmeal or quinoa.  

 

1 slice of whole grain bread: choose a different grain from the one in the cereal.

 

1teaspoon nut butter: use homemade nut butter or nut butter from the health food store.

 

Eat 2 – 3 kinds of fresh fruits.  Be sure to include an apple.  Also try to make the right fruit combination (sweet, sub-acid and acid).   Cantaloupes, melons, and honeydew should be eaten alone. 

 

Include 8 – 10 raw almonds and 1 tablespoon full of sunflower and pumpkinseeds combined.

 

1 glass of milk: choose nut milk, soy or rice milk.  It is best to avoid dairy products.

(Drinking with meals dilutes the digestive juices). 

 

Do drink water and herb teas between meals.   Wait at least 2 hours after meal before drinking.  The formula for drinking water is weight divide by 2 = x.  X divide by 8 = the required daily amount in 8 ounce glasses.  (For example 100 pounds divide by 2 = 50.  Then 50 divide by 8 = 6 glasses).    If you sweat a lot you will need more water. 

 

 

LUNCH / DINNER: this is the next best meal of the day, eat like a queen.

 

½ cup of cooked grain, whole grain pasta or a baked potato.  Use a different grain from the one used at breakfast. 

 

1 cup of legumes, peas, lentils, stewed beans, or a vegetable protein product.  

 

1 green leafy vegetable: choose from cabbage, bokchoy, kale, broccoli, collard greens, mustard greens, spinach, beet greens, swiss chards, dandelion etc.

 

Large vegetable salad consisting of 6 – 8 vegetables.  This should be colorful and eaten first.  This is live food that supplies the nutrients needed by the blood plus fiber for the colon.

 

Salad Dressing: homemade salad dressing is best or buy a healthy one from the store

 

1 slice of whole grain bread (if desired).

 

 

SUPPER:  this is the poor meal.  It is optional and should be eaten 5 hours before bedtime.

 

Vegetable soup served with Zwieback whole grain bread.  The bread is toasted twice.

 

Or

Fruit salad with whole grain bread or multigrain bagel.

 

Diabetic and hypoglycemic persons should add 1 or 2 extra slices of whole grain bread with nut butter at this meal. 

 

 

Note: It is best to eat two meals daily unless for health reasons three should be eaten.  Eating between meals is very bad for the digestive system.

 

Eat healthy and stay well.