The Starch Solution Diet can help with losing weight and clearing up chronic illnesses.
Starch Solution: 70% starch/10% fruit/20% non-starchy vegetables
For weight loss: 45% starch/10% fruit/45% non-starchy vegetables; items with * should be limited
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The Starch Solution Diet can help with losing weight and clearing up chronic illnesses.
Starch Solution: 70% starch/10% fruit/20% non-starchy vegetables
For weight loss: 45% starch/10% fruit/45% non-starchy vegetables; items with * should be limited
The DASH Diet is the best diet for lowering blood pressure and cholesterol. Below are healthy food options to choose from:
Track your food in either of the following trackers to stick to a 1,600 calorie diet.
Aim for 3 pieces of fruit and 5 servings of vegetables per day and be sure to choose a variety of texture and color.
One of the best ways to lose weight and start feeling great is so get rid of the nutrient-empty, high calorie foods that might be in your pantry and replace them with delicious, less-processed versions. Stock up on healthy food you can snack on, meals you can create from scratch, and easy-to-prepare dinners.
Replace these ingredients with healthier alternatives:
White flour
Almond flour
Garbanzo bean flour
Rice flour
Whole wheat flour
White processed granulated sugar
Agave
Brown rice syrup
Coconut sugar
Maple sugar
Maple syrup
Molasses
Organic granulated vegan sugar
Sucanat
Stevia
Unrefined organic cane juice
Table salt
Sea salt
Himalayan salt
Oil (including canola, corn, cottonseed, safflower, sunflower)
Coconut
Flax seed
Hemp seed
Olive
Peanut
Pumpkin seed
Sesame
Soybean
Walnut
Oil spray (Pam)
Misto sprayer with olive oil
White rice
Barley
Brown/red/black rice
Buckwheat
Farro
Kamut
Millet
Quinoa
Spelt
Semolina pasta
Pasta with a whole grain listed first
Canned beans
Dried beans
Canned beans with a BPA-free lining and no sugar added
White bread
Whole grain or sprouted bread
Sugar-filled breakfast cereal
Granola
Oatmeal
Whole grain breakfast cereal
Canned soup
Reduced sodium soups
Peanut butter with added sugar and oil
All natural nut butters
Potato chips
Kale chips
Nuts
Rice chips
Sprouted corn chips
Vegetable chips
Processed crackers (Ritz, Saltines)
Mary’s Gone Crackers
Rice crackers
Microwave popcorn
Popcorn kernels that can be air popped
Cheese dip
Guacamole
Hummus
Salsa
Cakes/cookies/ice cream
Frozen banana yogurt
Fruit
Yogurt
Diary milk
Hemp milk
Nut milk (almond)
Oat milk
Rice milk
Soy milk
Meats
Tempeh
Tofu
Soda
Flavored sparkling water
Sport drink
Coconut water
A great way to relax your body/mind and take a few moments for yourself is through a head-to-toe body scan and relaxation meditation. You should work through this slowly and deliberately. This process involves focusing on each part of your body, starting from your head and working your way down to your toes, releasing any tension as you go.
Get into a comfortable position in your chair. You can remove your shoes if you wish, loosen any tight clothing. Legs uncrossed with feet flat on the floor.
Close your eyes if you feel comfortable doing so. This helps you focus on the sensations in your body instead of other things around you.
Settle into the space you are in. Feel the weight of your body being supported by your chair. Notice any sounds, sensations or smells and just let them be.
Take a few deep breaths, feeling the air enter your nose as you inhale and your belly gently rising and falling with each breath. Keep your breathing slow and controlled, 6 second inhales and exhales. Breathe from the belly, not the chest, let your abdomen expand and contract with each breath. Visualize a balloon in your abdomen that inflates and deflates with each breath.
Observe sensations in your body, acknowledge them and gently breathe through them, letting them go. If you have any uncomfortable sensations, tightness, pain, pressure, focus on it, breathe into it and visualize it leaving your body through your breath and evaporating into the air.
Start with your head and face. Soften your forehead with the eyes lightly closed. Think about the lines in your forehead smoothing out. Let your jaw relax, teeth come apart, tongue and throat are relaxed, releasing any tension in the mouth and jaw area. Your entire face is soft and relaxed. Breathe.
Now, focus on your neck by turning your head as far to the right as you can without feeling any discomfort and holding it for 3-5 seconds, then release and breathe. Repeat on the other side. Come back to center and soften.
Raise your shoulders up toward your ears, hold for 3-5 seconds, then release and take a breath. Repeat. Relax your shoulders down, releasing any tension that you feel.
Shift your attention to your chest, ribcage and upper back area. Let go of any tension that you are holding in these areas. Take 5 deep breaths and with each exhale, soften the chest and upper back.
Move your attention to your arms. Focus on your biceps, elbows and forearms. Ensure that your arms are resting softly at the sides of your torso. Direct your breath there to release any discomfort.
Now move to your hands. Wiggle your fingers and then rest your hands on your thighs, fingers are loosely spread apart. Relax and breathe.
Now focus on your belly, pelvis and lower back. We hold a lot in this area, take some deep breaths and allow your belly to soften, lower back and pelvis softening at the same time.
Moving to the hips, buttocks and thighs, allow your body to sink into the chair. Adjust your legs if your thighs are tensed, you can move your feet away from your body to release any discomfort. If you feel any distress, you can flex the muscles and release them. Take several breaths.
Next focus on the knees and the lower leg including your ankles. Make adjustments as needed so that your knees feel relaxed and your lower legs are softening. Ankles are neutral--not flexed. Adjust your legs, moving them closer or away from your body where needed so that you are relaxed.
Finally moving to your feet and toes. Notice any tingling in your toes, as well as sensing the parts of your foot that are touching the floor like your heel or the ball of your foot. Wiggle your toes and then settle them so that they are spread apart, lightly touching to floor. Think about the soles of your feet being grounded and breathe.
Relax here, focusing on your breath. Taking 6 second inhales and then 6 second exhales. Feel the weight of your body in your space, releasing tension wherever needed.
When you feel ready, start to wiggle your toes and fingers, stretch your limbs and slowly blink your eyes open.
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Trace mineral
Vegetables: green peas
Grains: brown rice, fortified cereals, oatmeal, quinoa, wheat germ, leavened whole grains
Legumes: chickpeas, black-eyed peas, kidney beans, soy foods
Nuts/seeds: almonds, cashews, peanuts, pumpkin seeds, tahini
Part of many enzymes
Needed for making genetic material
Needed for healthy eyes, skin, nails
Supports reproduction and normal fetal development
Helps with wound healing
Aids production of sperm
Needed for normal growth and sexual development/maturation
Supports immune system and healing
Supports nervous system
Required for sense of taste and smell
Essential for releasing Vitamin A from the liver
Helps with metabolism and the body breaking down and using carbohydrates, fats and proteins
Enhances muscle growth
Increases aerobic capacity
May delay the progression of age-related macular degeneration
Helps with wound healing
Reduces the severity of the common cold
Delays in growth and development
Rough skin
Cognitive impairment
Weakened immune system
Skin, throat and eye lesions
Poor sense of smell and taste
Poor wound healing
Hair loss
Loss of appetite
Vegans and vegetarians
People with GI diseases
Pregnant and lactating women
Older infants that are exclusively breastfed
People with sickle cell disease
Alcoholics
Must have daily intake because the body has no zinc storage system
High zinc intake can inhibit iron and copper absorption
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Macromineral
Vegetables: asparagus, Brussels sprouts, garlic, kale, onion
Grains: grains, wheat germ
Legumes: legumes
Nuts/seeds: nuts
Needed for healthy hair, skin and nails
Helps with detoxification
Needed for insulin production
Prevents cancer
Alleviates symptoms of allergies
Reduces or eliminates muscle soreness or cramps
Fatigue
Depression
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Macromineral
Fruits: bananas, apples
Vegetables: cabbage, carrots, green leafy vegetables, pickles, sea vegetables, turnips
Grains: white bread
Legumes: miso, soy sauce
Other: baking powder, baking soda, table salt
Needed for proper fluid balance; works with potassium to regulate fluid and acid/alkali balance
Helps with nerve function
Aids muscle contraction
Supports digestion
Anti-aging
Prevents sun stroke or heat exhaustion
Prevents muscle cramps
Diarrhea
Vomiting
Headache
Weakness
Low blood pressure
Confusion/dizziness
Hypertension
Cardiovascular disease
Those with kidney disease should restrict their intake of sodium
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Trace mineral
Fruits: bananas, peaches
Vegetables: garlic, green peas, mushrooms, potatoes, spinach
Grains: enriched noodles, oatmeal, rice, whole grains
Legumes: baked beans, lentils
Nuts/seeds: Brazil nuts, cashews
Antioxidant
Regulates thyroid hormones
Works with Vitamin E
May reduce the risk of cancer (colorectal, prostate, lung, bladder, skin, esophageal and gastric)
Reduces the risk of cardiovascular disease
Reduces cognitive decline with age
Lowers risk of thyroid disease in women
Male infertility
People undergoing kidney dialysis
People with HIV
Breath smells like garlic
Metallic taste in the mouth
Hair and nail loss
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Macromineral
Fruits: dried apricots, bananas, grapes, mango, orange juice, plums, prune juice, raisins
Vegetables: artichokes, avocados, potato, broccoli, dark leafy greens (spinach), sweet potato, tomatoes, winter squash
Grains: whole grains
Legumes: lima beans, white beans
Nuts/seeds: almonds
Other: coconut water
Works with sodium to regulate proper fluid and electrolyte balance
Helps with nerve transmission
Aids with muscle growth and function
Regulates heartbeat, blood pressure and nerve impulses
Needed for healthy bones by neutralizing acids that can eat away at bones
Lowers blood pressure
Reduces risk of stroke
Treats muscle cramps
Fatigue
Muscle weakness and cramps
Bloating
Abdominal pain
Constipation
Muscle weakness
Tingling in hands and feet
GI symptoms
Abnormal heart rhythms
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Macromineral
Vegetables: broccoli, green peas, potatoes
Grains: rice, wheat bran, whole wheat bread
Nuts/seeds: almonds, sunflower seeds
Other: beer, soda pop
Supports healthy bones and teeth
Repairs and maintains cells
Supports acid-base balance
Helps convert food into energy
Shuttles nutrients to organs
Helps red blood cells deliver oxygen
Plays an essential role in muscle and nerve function
Supports digestive system
Plays an essential role in the release of energy
Ensures release of waste from kidneys which balances fluids in the body
Prevents osteoporosis
Protects against cardiovascular disease
Clears up indigestion, constipation and diarrhea
Anemia
Muscle weakness
Loss of appetite
Rickets
Numbness/tingling in legs
Joint discomfort
Children
Some drugs bind with phosphorus, making it unavailable and will cause bone loss, weakness and pain
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Trace mineral
Vegetables: leafy greens
Grains: breads, grains
Legumes: black beans, split peas
Nuts/seeds: almonds, chestnuts, peanuts
Other: hard tap water
Part of some enzymes which speed up the body’s biochemical reaction that break down dietary and stored nutrients into energy
May protect against cancer (esophageal)
Helps prevent liver damage from acetaminophen
Partially protective against diabetes
Those with kidney disease should consult their doctor before supplementing
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Trace mineral
Fruits: bananas, blackberries, coconuts, dried fruits, figs, kiwifruit, pineapple, raspberries, strawberries, tropical fruits
Vegetables: beetroot, carrots, cucumbers, garlic, green beans, green leafy vegetables, leeks, lettuce, mustard greens, spinach, watercress
Grains: brown rice, oatmeal, whole grains
Legumes: legumes, tofu
Nuts/seeds: almonds, hazelnuts, pecans
Other: black and green tea, molasses
Part of many enzymes
Supports bone development
Needed for wound healing
Helps metabolize amino acids, cholesterol, protein, and carbohydrates
Antioxidant
Maintains thyroid health
Aids in vitamin absorption
Regulates glucose metabolism
Supports digestive system
Reduces inflammation
May prevent the occurrence of diabetes because it helps to control the level of sugar in the blood
Can aid in controlling the possibility of epileptic seizures
Remedy for sprains and inflammation
Reduces risk of osteoporosis
Alleviates PMS
High blood pressure
Bone malformation
High cholesterol
Poor eyesight
Memory loss
Post menopausal women
Hindrance of intellectual function
Those with liver damage should be aware of not exceeding the limits
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Macromineral
Fruits: apple, avocados, bananas, figs, kiwifruit, raisins
Vegetables: artichokes, broccoli, carrots, chard, leafy greens, potatoes, cooked spinach
Grains: brown rice, oat bran, oatmeal, wheat bran, wheat germ, whole grains
Legumes: black-eyed peas, black beans, kidney beans, lima beans, soybeans
Nuts/seeds: almonds, Brazil nuts, cashews, hazelnuts, peanuts, pumpkin seeds, sunflower seeds
Other: dark chocolate, hard drinking water, molasses
Strengthens bones and teeth, maintains bone structure
Repairs cells
Regulates body temperature
Supports muscle function/contraction
Needed for nerve function/transmission
Supports immune system
Partners with calcium, regulates calcium balance
Helps with blood clotting
Needed for energy metabolism
Regulates blood pressure
Enhances muscle growth
Controls blood glucose
Enhances brain function
May reduce blood pressure
May reduce the risk of stroke
Lowers risk of type 2 diabetes
Prevents osteoporosis
Helps prevent constipation
Reduces migraine headaches
Muscle cramping and spasms
Weak bones
Loss of appetite
Nausea and vomiting
Fatigue and weakness
Numbness and tingling
Seizures
Alcoholics
People with GI diseases
People with type 2 diabetes
Older adults
Diarrhea
Lethargy
Heart rate disturbances
Muscle weaknesses
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Heme: found in plants, fortified foods and meat
Non-Heme: found only in meat
Trace mineral
Fruits: dried fruits (apricots, raisins), prune juice
Vegetables: broccoli, dark leafy greens, green peas, potatoes, sea vegetables, spinach, spirulina, tomatoes
Grains: enriched bread and cereal, fortified cereal, quinoa, rice, spaghetti, whole wheat, whole grains
Legumes: beans, chickpeas, kidney beans, lentils, soy foods, tofu, white beans
Nuts/seeds: cashews, pistachios, pumpkin seeds
Other: breast milk, chocolate, blackstrap molasses
Part of hemoglobin in the red blood cells and myoglobin in muscle cells that carry oxygen in the body
Builds white blood cells
Needed for energy metabolism
Helps with the production of amino acids
Aids in the production of collagen
Assists with the production of neurotransmitters
Needed for the production of hormones
Supports immune system
Supports muscle function
Increases aerobic capacity
Regulates body temperature
Decreased risk of restless leg syndrome
Helps in the treatment of chronic diseases of the intestinal and excretory system
Useful in treating insomnia
Anemia
Poor concentration
Fatigue
Increased irritability
Poor body temperature regulation
Vegans and vegetarians
Pregnant women
Infants and young children
Teenaged girls
Premenopausal women
Frequent blood donors
Cancer patients
People with GI disorders
People with heart failure
Death
GI irritation, nausea, vomiting, diarrhea and constipation
Vitamin C enhances absorption
Calcium inhibits absorption
Non-heme iron is more challenging for the body to absorb
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Trace mineral
Fruits: apple juice, banana, prunes, strawberries
Vegetables: corn, baked potatoes, green peas, sea vegetables (kelp, kombu, nori, wakame)
Grains: bread
Legumes: lima beans
Other: breast milk, iodized salt, tea
Helps regulate growth, development and metabolism
Essential component of helping our bodies produce thyroid hormones
Promotes protein synthesis
Regulates body temperature
Influences nerve function
Influences muscle function
Supports brain health/development and cognitive function
Critical for fetus development and the prevention of intellectual disabilities, insufficient iodine can cause hearing or speech issues or permanent brain damage
Plays a role in immune response
May reduce risk of fibrocystic breast disease
Thyroid dysfunction
Developmental abnormalities
Forgetfulness
Fatigue/weakness
Dry, flaky skin
Hair loss
Weight gain
Sensitivity to cold
Slow heart rate
Heavy or irregular periods
Hypothyroidism
Goiters – swelling of the thyroid gland
People living in regions with iron-deficient soils
People that are deficient who eat soy, cassava, cabbage, broccoli and cauliflower
Pregnant women
People who don’t use iodized salt
Hyperthyroidism - GI discomfort
Burning in the mouth, throat and stomach
Goiter
Other notes
Our bodies don’t produce it, so we must consume it
The amount of iodine in plant foods is unpredictable, it is best to supplement if you are vegan
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Trace mineral
Fruits: grape juice
Other: tap water, tea
Supports formation of bones and teeth
Helps prevent tooth decay
Tooth decay
Osteoporosis
There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
Trace mineral
Vegetables: avocados, beets, garlic, prunes, mushrooms, raisins
Grains: barley, oats, wheat bran cereal, whole grains
Legumes: legumes, lentils, tempeh
Nuts/seeds: almonds, cashews, sesame seeds, sunflower seeds
Other: blackstrap molasses, drinking water through copper pipes, semi-sweet chocolate
Part of many enzymes
Aids in iron metabolism
Creates red blood cells
Supports immune system
Needed for energy metabolism
Supports nervous system
Supports thyroid
Stimulates the brain
Needed for connective tissue synthesis
Antioxidant
Anemia – low white blood count
Impaired respiration
Bone deterioration
Low body temperature