Every adult of average size needs 80 – 120 gram of protein daily. Rich protein sources are: legumes, nuts, seeds, eggs, cheese and flesh foods (flesh is not recommended).

Nutritionally, a vegetarian diet is superior above all else. However, if you have been eating
meat all your life, it may be hard to change your eating habits for physiological reasons. You will require some protein from animal sources.
People who do eat flesh may still do well provided they watch two requirements:
a) Be sure not to overeat protein from any source, by keeping within the right quantities of
total protein food.
b) compensate for the lack of fiber by having plenty of vegetables.

People who like to switch to vegetarian eating but are having difficulties adjusting to plant foods may benefit by including moderate amounts of deep-sea fish, or free range, organic white or red meat to their diet, once or twice a week.

A vegetarian diet may be strict vegetarian (or vegan) or one including small amounts of
unprocessed cheese and free-range eggs (lacto-ovo-vegetarian). These foods may provide some ‘nutritional assurance’ against vitamin B12 deficiency.

CARBOHYDRATES

Carbohydrates come in two forms: simple and complex.

Simple carbohydrates are sugars that don’t need to be broken down further, so the body can use them for quick boosts of energy. Honey, maple syrup, soda, cookies, candy, table sugar and cakes are all sources of simple sugars, but since they are also high in calories, they should only be eaten occasionally.

Instead, it is important to eat healthy sources of simple sugars, like fruit and fat-free or low-fat milk. These alternatives to sugary sweets offer vitamins, minerals and fiber as well.
Complex carbohydrates are larger, digest more slowly and provide longer-lasting energy. Foods like bread, pasta, rice, oatmeal, corn and starchy vegetables (like potatoes and carrots) contain the highest amounts. Sources you should choose most often are vegetables, beans and whole-grain, high-fiber breads and cereals. The right carbohydrates are either complex carbohydrate or fiber and generally
supply additional healthy trace elements and phytonutrients, as well as energy and should have a low-glycemic index.

Select unrefined carbohydrates – sugary and starchy foods – for energy (plus their minerals, vitamins and fibre).

Sugary Foods
Besides high-water content fresh fruits, natural sugar comes in concentrated form dried fruit or
sparing quantities of honey, pure maple syrup, rice syrup, etc. or black/brown sugar.
Limit concentrated sugary foods to around 60 grams per day for a person of average size –
or at least no more than this amount at any one time, so as not to upset blood sugar level.
For honey, etc. the amount would only be a small portion of this.

Starchy foods
Include vegetables like potatoes, sweet potato, pumpkin and sweet corn.
also grains like wheat, rye, oats, barley, rice, millet, buckwheat etc.
With a sedentary lifestyle, limit grain foods to about 120 grams/day in total,
which is equivalent to about four slices of bread. It is better on some days
to have starchy vegetables instead of grains. As the vegetables contain less starch
than the grains, they can be eaten in much larger quantities.

Starchy foods, being ‘heating’ foods, are more suitable for cold weather,
while sweet, succulent fruits are more compatible with hot weather.

FATS
While excess fat is dangerous, some fats are essential and are good for you.
Your body needs it for proper brain development, like 0mega-3 and omega-6,
to bring certain vitamins through the brain barrier.

There are two types of fat: saturated and unsaturated.
Beneficial fats are high in essential fatty acids and low in saturated fatty acids.
Unsaturated fats is found in fish like salmon, tuna, also in nuts, seeds, avocados,
and most vegetable oils and plant fats. These are fats in liquid form.
Saturated fat may increase your risk of heart disease.
We normally get all the fat we need from protein rich foods, provided they are mainly from
plant origin.

We don’t need butter, cream or other highly saturated animal fats. Coconut and palm oils
are also high in saturated fat and can be found in many store-bought baked foods.
However, for those who like to use them, a small amount should be tolerated, provided there is not a blood-triglyceride problem. Treed these concentrated fats (including any oil) only as a garnish and limit them to a total of around 30 grams a day for a person of average size.

Select cold pressed and unrefined oil if possible – for example ‘extra virgin, cold-pressed olive oil. Unsalted butter appears to be less harmful than margarine because of the damaging trans fatty acids in the hydrogenated oils in most margarines. In any case, butter is less processed than margarine. Watch for processed foods containing added fat, especially if he fat is saturated or hydrogenated.

The starting point is to maintain the correct acid/alkaline balance in the body.
This is the absolute foundation of sound nutrition. If we get this right and keep it right, most of our health falls into place. While the bloodstream is strongly buffered to be slightly alkaline at a pH close to 7.4 and works very hard to maintain the 7.4 level, tissue fluids can vary in their acidity, and if they are forced to depart far from the optimum (being close to neutral), we are in deep trouble.
A body that is very acidic – and therefore in a toxic state – is prone to inflammatory conditions like colds and eventually degenerative illnesses like arthritis and worse.

The acid/alkaline balance depends mainly on what we eat. Because foods are either acid –
or alkaline forming. Generally speaking, the foods that leave an alkaline residue in the body are the fresh, ripe fruits and green, yellow and red vegetables. But foods that increase acidity are almost all the rest, like meat, cheese, eggs, nuts, legumes, seeds, grains (such as bread, pasta, rice and cakes), refined sugar, coffee, tea and so on.

Because fruits and vegetables have a high-water content, we need much more of them to balance the concentrated foods. They need to comprise three-quarters to four-fifths of total food intake (by weight), with the concentrated foods that supply protein, carbohydrate and fat comprising only one-quarter to one-fifth.

Most Australians consume nowhere near this proportion of fruits and vegetables, paying the way for illnesses ranging from colds to arthritis or possibly cancer.

One of the greatest mistakes in nutrition is the assumption that acid fruits, including citrus,
pineapples and tomatoes, are acid forming. But they are not, they are alkaline forming.
During the metabolic process in the body, their weak organic acids are broken down to release energy, and the acidic end product, carbon dioxide, is breathed out, living a residue of alkaline minerals. We get rid of the acidic part and are left with the alkaline part. So acid fruits, like other fruits, are alkaline forming.

Understanding Toxemia
 Orthodox medicine tends to look for a germ as the cause of a particular disease (though not always for chronic or degenerative diseases). Where no germ can be found, the cause may be given as unknown. Natural health looks at a completely different picture. Realizing that almost all illnesses today are diseases of civilization – which means diseases of lifestyle- the underlying causes of our vast range of health problems, plus premature aging, become perfectly clear. We find the basic causes of illness in daily living: our modern diet, stress, lack of exercise, and man-made chemicals are the four key areas. The progression from modern lifestyle…to deterioration within the body… to disease is almost in- avoidable. When we understand this, it enables us to gain control of our physical and mental well being. This understanding is increased by three basic principles, which are considered natural laws that support human health and provide the key to the means of restoration and maintenance of our health. We can distinguish three Fundamental Natural Health Principles:

1. Good health is a normal state and should continue from birth until death. Illness and premature aging will not occur, unless we do something to cause them to occur.

2. Broadly speaking, disease is not an attack on the body by some foreign agent. Rather it is the body’s defenses at work attempting to preserve the status quo of good health.

3. The human body, given the right conditions, is an efficient, self-healing organism. We all know that a cut on the skin will heal, but damage to internal organs is another matter. They have just the same ability to heal. When we consider the phenomenal health of populations that were isolated from the Western world, it is easier to accept the first principle, which is fundamental. Arthritis, obesity, heart disease, stroke, osteoporosis, colds, flu, skin disease, etc. rarely occur because of defects in the human body: they occur because we unwittingly make them happen. Principle No. 2 depends on an understanding of the natural relationship between germs and humans. They are not the primary cause of disease. Principle No. 3 is explored in the following subject.

We will now have a look at what (according to Natural Health theory and experience),
is the cause of illness – or better still, what causes health – and look at how diet, stress, exercise and chemicals affect body and mind.

Toxemia from food and chemicals.
The typical modern way of eating is at the top of the list for most individuals.
It is usually too concentrated, containing excess fat, protein and refined carbohydrates.
It is lacking fiber, vitamins and minerals, and contains food additives, pesticides and
stimulants such as coffee, tea, salt, pepper and alcohol.

The unavoidable result of this type of eating is that toxic waste products of metabolism are
formed quicker than the body can eliminate them by the liver and kidneys, resulting in
a build-up in the body. This condition in Natural Health is called ‘toxemia’ or ‘acidosis’-
because the wastes are acidic and so tissue fluids become more acidic that they should be.

Synthetic chemicals, including air and water pollutants, pesticides, food additives and
drugs, are often toxic and contribute to toxemia.

Because of lack of exercise, circulation is sluggish and doesn’t get the r5egular boost that is
needed to flush waste products out of the tissues and for detoxification and elimination from the body.

Stress and inadequate sleep devour vital nerve energy and leave insufficient available for
normal activities that include digestion, assimilation of nutrients and elimination of waste.
As a result, waste products build up even more quickly and the toxemia increases further.

The effects of negative attitudes like anger, resentment, bitterness, intolerance, and greed
works like putting grit in the bearings of an engine: our system wear out sooner.
However, positive attitudes such as love, kindness, tolerance and generosity works like
oil on the bearings for smooth running. Negative attitudes indirectly contribute to toxemia.

While coping with the demands of everyday living – plus the toxins – overworked organs
and tissues become exhausted, or better still, enervated (depleted in nerve energy).
Enervation diminishes elimination, which further increases the toxemia.
So a vicious cycle is created. The combination of toxemia and enervation is the basic
cause underlying most diseases.

How do we know if we are toxic?
Toxemia comes in many shades of grey, ranging from a little to a lot.
And the first thing you want to know is – how toxic am I?
Unfortunately, there is no easy way to find out. In fact, it is possible to be in quite a ‘polluted’ state and be unaware of anything wrong. Probably the most reliable indication is provided by iridology (analysis of the iris of the eye), conducted by a skilled practitioner.

But there are signs you can look for to get an idea. Any of the following signs may be present:

*  Constantly feeling unwell, off color, a bit ‘crook’.
*  Always tired, like your batteries are flat. The extreme case is chronic fatigue syndrome.
*  Repeated minor ailments, like colds and headaches. You ‘pick up’ infections easily.
*  It’s an effort to drag yourself out of bed in the morning and you need coffee to get going.
*  The breath is off and it’s not due to problems with teeth.
*  There is body odor that returns soon after showering.
*  The tongue is coated, especially first thing in the morning.
*  Wound healing is poor; the smallest cuts become inflamed and remain so for days.
*  You feel persistent aches and pains, not due to physical injury or muscle or joint strain.
*  There is degenerative disease.  

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