Lifestyle Guidelines

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Lifestyle recommendations from:

Cecilia Salvesen (Dip.A) (Dip.R) LMT

1371 S. State Street, Orem, Utah 84097
Telephone: 801 434 5467.
Email: lifestyleinstitution@gmail.com
www.ceciliasproducts.com

There are only 3 things that keep us alive and they are: 1) the air we breathe, 2) the liquids we drink and 3) the food we eat. We can live without food for a few weeks; without water a few days and without air a few minutes. Nothing else keeps us alive. Nothing else keeps us healthy. Nothing else gives us qualify of life (which is health and energy). We are what we eat and we become what we eat. Whatever we eat or drink become our nails, skin, hair, hormonal secretions, etc., which ultimately determines our state of mind, and quality of life. We are meant to “eat to live” and not “live to eat”. We obtain our energy from the sun. The sun puts energy into plant foods and by eating natural, fresh plant foods such as vegetables (cooked or raw as salads), fruit, nuts, seeds, herbs and sprouts, we obtain our energy. People who complain of lethargy, fatigue, pain and ill health are not eating sufficient “nature-made” fresh, natural whole foods, and are eating too many “man-made” (commercially produced foods), which contain chemicals such as preservatives, flavorings, colorants and other chemical additives. These foods are produced with refined carbohydrate such as wheat and sugar, and excess intake cause health problems.

Only “nature-made” (natural) foods and liquids are compatible to our body as they are full of essential nutrients such as vitamins, minerals, quality liquids and fibers, carbohydrates, proteins and healthy fats which are required (and utilized fully) by our body. Man-made foods are void of quality liquids and fibers, full of chemicals, preservatives, flavorings, additives, refined or chemical sugar, salt, harmful oils or fats, and a host of other damaging agents which are most often destructive to our systems. These ingredients are addictive, cause pain, discomfort, disease, and are often carcinogenic. Natural foods have anti-oxidants, build our systems, prevent pain and disease and give us energy and quality of life. All which are signs of good health. Whatever we eat today is insurance for qualify of life in years to come. We have total control over our health. The choice is ours.

LOW CARBOHYDRATE; LOW ACID AND HIGH ALKALINE DIET
THIS DIET OFFERS A SOLUTION TO THOSE WHO SUFFER WITH:
Obesity / high cholesterol / poor health in general / low immune system / chronic fatigue / muddle-headedness / confusion / inability to find right word / unco-ordination / ADD / hyper activity / poor memory / premenstrual bloating / irritability / depression / premenstrual tension (PMT) / anxiety / headaches / muscle and joint pain / bloating / flatulence / itching or burning in anus / hiatus hernia / indigestion / spastic colon / constipation / diarrhoea / irritable bowel syndrome / sexual difficulties / cystitis / fungal infection of nails / athlete’s foot / prostatitis / oral or vaginal thrush / lack of libido / vaginitis / skin rashes or itches / skin ‘blisters’ or peeling skin / psoriasis / urticaria / eczema / acne / lethargy / infertility / low sperm count / bad breath / red, crusty eyelids / ringworm / mood swings / chemical sensitivities / allergies / asthma / insomnia / smelly feet. Cravings for: sugar, pickles, alcohol, sweet foods, bread or other carbohydrates. Water blisters on hands, fingers, underneath and side of feet, which itch, pop and peel. Reaction to: chemicals, fumes, perfumes, or insecticides. “Movement” or “gurgling” in the intestines.

A “natural food” lifestyle may calm the pancreas and allow hormones in the body to normalize. It may also reduce cholesterol and glucose levels. Weight loss may be experienced as well. The reason we lose weight is because a high carbohydrate diet causes the pancreas to secrete excessive insulin. The body retains water which is needed for the action of hormones. Excessive glucose converts to glycogen (which is heavier than fat) and stores in the liver and muscles. When we reduce carbohydrate foods, insulin secretions normalize and the excess water and glycogen storage is eliminated, causing the body to reduce in weight.

I avoid refined foods, sugar, grains and dairy, eat legumes sparingly, and consume animal protein in moderation. The following guidelines are written for people who find it hard to do so but want to improve their diet.

ALKALINE / ACID DIET:
70% of daily consumption (two thirds of food on the plate; or 2 out of three meals per day) should be ALKALINE foods
30% of daily intake (one third of food on the plate; or 1 out of three meals per day) should be good, quality ACID foods
0% of daily intake should be bad ACID foods. To avoid disease, pain, lethargy and ill health, avoid these foods!

dietplanSummary

WATER:
How much water should you drink? Take your weight in pounds, divide by half and that is the amount of water you should drink in ounces e.g. 160 lbs should drink 80 oz of water per day. If you are uncertain, drink at least 8 glasses of water per day. Mineral water should have a pH balance of no less than 7pH. Avoid distilled water.

PLANNING DAILY MEALS
70% Alkaline foods are ‘wet’ foods in the form of FRUIT, SALADS and VEGETABLES.
30% Acid foods are ‘dry’ foods in the form of PROTEINS, GRAINS and LEGUMES.
Always eat more plant food and plant protein, and keep dairy and animal protein to a minimum. If you are going to consume animal proteins, eat organic produce, free from hormones and anti-biotics. An adequate water intake of 2 glasses in the morning, 2 glasses at noon and 2 glasses in the evening with a further 2 glasses in-between (total of 8 glasses) is recommended especially when there are dry foods in the diet such as corn bread, rye crackers, 100% rye bread and other grain products. If possible, avoid ‘dry’ foods such as bread, pasta, crackers etc., as these could lead to constipation if consumed in excess. From the list below, select foods to plan daily meals. The following are examples:

BREAKFAST : SUMMER LUNCH : SUMMER DINNER : SUMMER
1) Fruit Salad and avocado or corn on the cob Legumes or protein and vegetables
2) Fruit, natural yogurt, raw honey, nuts and seeds Baked yam or avocado and sliced raw tomatoes, cucumber and red pepper Vegetable stir-fry
3) Natural yogurt and nuts Fruit and nuts Protein (fish or chicken) and salad
BREAKFAST : WINTER LUNCH : WINTER DINNER : WINTER
1) Fruit
Gluten-free Oatmeal
Fresh home -made vegetable soup Vegetable casserole or stew with organic brown or wild rice
2) Eggs and vegetables Baked potato and spinach filling with salad Bean soup or chicken pot pie with lots of vegetables
SNACKS: Fresh fruit, sun-dried fruit, natural yogurt flavoured with fruit and nuts, fruit smoothie, fruit and nuts, sunflower seeds and raisins, almonds and other nuts, dry popped popcorn sprinkled with olive oil and herbal salt, corn on the cob, etc. As an in-between snack (summer or winter) eat fruit. Alkaline foods should consist mostly of vegetables and fruit. Eat raw foods in the form of salads. Stir-fries or cooked and steamed vegetables should be exposed to heat as little as possible. Other alkaline products are listed below.

Select meals from the following suggestions (“mix and match” to your preference):

BREAKFAST
Fruit / fruit and plain live yogurt / plain live yogurt, raw honey and nuts / fruit smoothie / fruit smoothie and nuts / gluten-free oats, yogurt, raw honey and crushed nuts / oat meal / oat bran / soaked millet and honey.
Eggs: Omelette / poached / boiled / scrambled with vegetables/salad.
Spinach pancakes made with gluten-free oats, spinach and banana (refer recipe below).

LUNCH
Baked or boiled yam (or potato) / yam or potato and mixed green salad / potato and sliced raw tomato and cucumber.
Salad: Garden salad / Caesar’s salad / egg salad / tuna or salmon salad / chicken salad / organic brown or quinoa rice salad
Avocado / corn on the cob / beans.
Left over dinner (sealed in airtight container and refrigerated no longer than 24 hours).
Home-made soups: Bean / potato / butternut / carrot / onion / barley / lentils / mixed vegetable soup.
Fruit / fruit and yogurt / fruit smoothie.
Eggs: omelette / poached / boiled / scrambled (if not eaten at breakfast).

DINNER
Vegetables or salad and protein (chicken, fish or meat in moderation) with organic brown rice or quinoa.
Casserole / stews / stir-fries / paella / cottage (shepherd’s) pie / rice salad / Chicken pot pie and green beans.
Home-made soups: Vegetable / butternut / carrot / bean / barley / potato / lentil, etc.
Salad and baked potato (or yam) / corn on the cob.

DESSERT
Fresh fruit salad and plain yogurt, home-made smoothie.

BEVERAGES
Water (8 glasses) / optional: 1-2 herbal teas (preferably fresh herbs)

SNACKS
Fruit / fruit and plain yogurt / plain yogurt / fruit smoothies / fruit smoothie and nuts / boiled eggs / baked or boiled potato (or yam) / organic brown rice or quinoa salad / home-made soup / corn on the cob / avocado / sunflower seeds and raisins / almonds or other nuts except salted peanuts / dry popped popcorn sprinkled with cold pressed olive oil and herbal salt / sun dried fruit.

RECOMMENDED PRODUCTS (Product pictures are available on page 7)
The following recommended products are only a few available in my area, and is a guideline for people on a limited budget. It is impossible for me to recommend every product available. Therefore, I recommend you scan the market and find products that are organic, natural and GMO-free. READ ALL LABELS!! The fewer ingredients, the better.
GRAINS: use sparingly, rotate different grains (don’t eat the same gains all the time), whole grain, organic, non-GMO
CRAKERS:

  • Wasa 100% rye crackers – many food stores and health food stores
  • Mary’s gone Crackers (organic, wheat free, gluten free) – Costco and health food stores
  • Brown rice, organic gluten free crackers – many varieties from most health food stores

BREAD:

  • Aspen Mills (Honey Whole Wheat) – Costco
  • Prairie bread (100% natural) – Wal-Mart
  • Mom’s Bread Box (100% natural) – Wal-Mart
  • Rubschlager 100% Rye-Ola Black Rye Bread – Sprouts Farmer’s Market

OATS:

  • Bob’s Red Mill Gluten Free Oats – Harmons and Health Food Stores

FLOUR:

  • Wheat Montana Bronze Chief and Prairie Gold 100% whole wheat – GMO free; all natural; nothing removed, nothing added – Wal-Mart

PASTA:

  • Casarecce Organic Pasta – Costco
  • DaVinci pasta (a product of Italy) – Wal-Mart and other food stores

RICE:

  • Lundberg short (or long) grain organic brown rice – Costco and many other food stores
  • Lundberg Wild Blend mix rice – Wal-Mart

QUINOA:

  • True Roots organic quinoa – Costco

SWEETENERS:
HONEY:

  • Raw Honey – health food stores
  • Millers unfiltered, uncooked honey – Wal-Mart

SUGAR:

  • Organic coconut sugar – Health food stores
  • Wholesome Sweeteners Fair Trade Organic Dark Brown Sugar – Health food stores
  • Florida Crystals. Demerara Cane Sugar (dark brown – evaporated cane juice); Wal-Mart
  • Sugar in the Raw (raw brown sugar); – Wal-Mart, many food stores and health food stores
  • Maple Syrup 100% pure, organic Grade B, non-GMO – obtainable from my Natural Apothecary store

NUT BUTTERS & MAYONNAISE:
PEANUT BUTTER:

  • Adams 100% pure or any other organic brand – Many food stores
  • Kirkland’s organic – Costco

NUT BUTTERS:

  • Almond Butter – Mara Natha – Costco. Other brands also available from health food stores
  • Cashew Butter – health food stores

MAYONNAISE REPLACEMENT:

  • Vegenaise grapeseed – health food stores (I do not buy Canola Oil Vegenaise). Vegenaise is a healthy substitute for mayonnaise
  • Homemade

SEASONINGS: Use only 100% organic herbs and spices

  • Seitenbacher: Vegetarian Vegetable Broth and Seasoning; Poultry Spice; German BBQ Spice Mix; Chili Salt; Herb Salt; Herb Sea Salt; Garlic Salt – obtainable from my Natural Apothecary store
  • Paleo Spices: – Veggie Seasoning; Poultry Seasoning; Seafood Seasoning; Beef/Pork Seasoning – obtainable from my Natural Apothecary store
  • Simply Organic: Dill Weed; All-purpose Seasoning; All-seasons Salt; Black Pepper, etc. – Food stores
  • Salt: Redmans Real Salt – bulk bins at Good Earth and many other food stores, or health food stores

PROTEIN DRINKS AND HEALTH BEVERAGE:

  • Trace Minerals Greens and Reds Pak. Contains 50 different super foods (vegan) – obtainable from my Natural Apothecary store
  • Pure Planet organic plan protein drink available in 3 flavors – obtainable from my Natural Apothecary store
  • Nulife Herbs Matrix Meal Organic Plant Protein drink available in 2 flavors – obtainable from my Natural Apothecary store
  • Mt. Capra Mineral Whey (hot or cold beverage) – health food stores

OILS: All oils should be cold-pressed, organic or extra virgin (first pressing). Organic coconut oil for frying, stir-frying, grilling and baking, etc. Coconut oil does not alter its molecular structure with heat. I stock only top quality oils

  • Olive, Avocado, Grapeseed, Wheatgerm, Hemp, Evening Primrose, Sesame, Jojoba, Flax – obtainable from my Natural Apothecary store

ANIMAL PROTEIN:

  • Chicken, turkey – organic, hormone free – Costco, and many other food markets or health food stores)
  • Beef – organic, grass fed and grass finished – obtainable from local rancher John Wilding 801-473-6613 / Costco / Laura’s Organic from Target / Real Foods at 420 West 800 N, Orem, UT.
  • Fish – wild, deep, ocean or unpolluted water. (NOT farmed fish) – Costco and other food stores
  • Lamb – Costco and other food stores
  • Venison – game or wild animals

EGGS: organic, cage free, free-range – Costco and many other food stores or health food stores
DAIRY: (if not lactose intolerant) All dairy products (milk, cheese, yogurt, butter, etc., should come from animal that have not been given BHT and rBHS or bovine growth hormone!

  • Yogurt – organic, hormone free – many food stores or health food stores
  • Butter – organic – Costco and many food stores or health food stores
  • Cheese – organic cow, goat or sheep.– Costco and most food stores
  • Milk – organic milk – Costco and most food stores. Raw Milk – Real Foods, 420 West 800 North, Orem, UT.

FRESH PRODUCE: A wide range of organic fruits and vegetables are obtainable from Costco, Harmons and Sprouts Farmers Market.

RECIPES:
SALAD DRESSING: mix to taste
Juice of 1 fresh lemon (or orange)
2 Tablespoons cold pressed extra virgin Olive oil
2 Tablespoons balsamic vinegar (optional)
Season to taste (recommend dried Dill Weed as one of the seasonings).

HERBAL ORGANIC BROWN RICE:
1 cup Lundberg organic brown rice OR Wild Blend rice.
Place in a container and wash well with water till clean.
Add salt and boil as instructed on the packet. When cooked, mix the juice of 1 freshly squeezed lemon with equal portion of cold pressed extra virgin olive oil, and season to taste with organic herbs and spices. Mix in with the hot rice.

ALMOND MILK: Soak 1 cup almonds in 2 cups water overnight or for at least 4 hours. Discard water. Place almonds in a blender with 4 cups water. Blend and strain ‘milk’. Return almond pulp to blender with 2 more cups water and blend. Strain and add to first blended ‘milk’. Sweeten to taste with either raw brown sugar or raw honey. Add 1 teaspoon either organic vanilla or coconut extract. Discard almond pulp; or use as desired; or dehydrate (in dehydrator) and use as almond flour.

SPINACH PANCAKES
4 eggs, 2 bananas, 2 tablespoons raw honey (or raw brown sugar), 1 teaspoon vanilla powder or essence, 1 cup Bob’s Red Mill Gluten Free Oats, 2 cups (or 2 handfuls) organic spinach leaves.
Blend in blender. Grease large pan with coconut oil. Spoon in mixture to make 4 medallions. Makes approximately 16 medallions. Optional: Eat as is or cover slightly with maples syrup, cinnamon and lemon juice.

“RANCH” SALAD DRESSING:
¼ cup plain yogurt OR Grapeseed Vegenaise
1 teaspoon raw honey
Season to taste with organic herbs and spices (must include dried Dill Weed).

VEG & FRUIT SMOOTHIE: blend together (makes 4 cups)
2 Bananas, 2 orange, 1 apple plus any other fruit of your choice (strawberries, blue berries, raspberries, pear, mango)
Optional: 2 Tablespoons raw honey (or raw brown sugar) 6-8 frozen strawberries (or 6 – 8 Ice cubes) Optional: For added nutrients add 1 carrot, 4 broccoli spears, a small handful of baby spinach leaves, 1 kale leaf, 1 celery stick (or any vegetables of your choice). (You can’t taste the vegetables!)

LEMONADE DETOX:
Mix together: 4 cups water
Juice of 2 fresh lemons
2 Tablespoons 100% Maple Syrup Organic Grade B
¼ teaspoon cayenne pepper (optional)

GREEN SMOOTHIE
1 cup water, 1 banana, 1 apple, 2 tablespoons raw brown sugar (optional), 1-2 handfuls organic baby spinach, 1 organic carrot, ½ cup almonds – blend. Add ½ cup Bob’s Red Mill gluten free oats. Blend again.

ICE CREAM
1 Banana, 1-2 Tablespoons raw brown sugar – blend together
Add 8 frozen strawberries and blend till ice cream is formed.

life2FOODS CAN EITHER BUILD THE BODY UP OR BREAK IT DOWN
1. PROTEIN: Builds and Repairs the Body
i) Animal – Should be organic, hormone free, anti-biotic free
ii) Plant – Legumes and Pulses (beans, peas, lentils, peanuts)

life2 2. VEGETABLES: Heals the Body
i) Vegetables – cooked, steamed, baked, stir-fry, etc
ii) Salads – raw

life23. FRUIT: Cleanses the Body
i) Alkaline
ii) Acid
All fruit, when it reach the duodenum, becomes alkaline so don’t worry about which fruit is alkaline forming, or which is acid forming. However, fruit and fruit juices that have been heated such as canned, bottled and carton products, will be acid forming and should be avoided. Rather eat fresh fruit and drink freshly squeezed juices.

life24. GRAINS: Avoid grain products as much as possible. If this is not possible, then apply the following rules:
i) Eat grains in moderation – avoid when possible
ii) Practice a 4-day rotation i.e. don’t eat the same grains every day
iii) Eat only organic whole grains, and non-–GMO (Genetically Modified Organism) grains
iv) Eat only grains that are “alive” i.e. they sprout when sprouted

life3 GRAINS that are not good for the body:
All grains that are refined and transformed into processed foods are not good for the body and break the body down. Refined grains and foods made with refined flour should be avoided.

FOR MORE DETAILED INFORMATION AND RECIPES, REFER TO BOOKS WRITTEN BY CECILIA SALVESEN:

  • You Become What You Eat
  • Healthy Lifestyle Guidelines
  • Aromatherapy for Natural Health and Beauty

 

RECOMMENDED PRODUCTS – PICTURES
(I have no guarantee that stores will continue to stock these items as listed below. The pictures
merely assist people to know what the product looks like if shopping for these items)

GRAINS: Crackers
recom_pic1 recom_pic2 Costco and health food stores
Wasa 100% rye crackers – many food stores and health food stores Mary’s gone Crackers (organic, wheat free, gluten free) – Costco and health food stores Costco and health food stores
GRAINS: Bread   GRAINS: Hot/Cold Cereal
recom_pic4 Rye-Ola 100% Rye Bread recom_pic3
Aspen Mills (Honey Whole Wheat) – Costco Rye-Ola 100% Rye Bread – Sprouts Farmer’s Market Bob’s Red Mill Gluten Free Oats – Harmons and Health Food Stores
GRAINS: Pasta   GRAINS: Flour
recom_pic6 recom_pic7 recom_pic5
DaVinci pasta (a product of Italy) – Wal- Mart and other food stores Casarecce Organic Pasta – Costco Wheat Montana Bronze Chief and Prairie Gold 100% whole wheat – GMO free; all natural; nothing removed, nothing added – Wal- Mart
GRAINS: Rice   GRAINS: Quinoa
recom_pic8 recom_pic9 recom_pic10
Lundberg short grain organic brown rice – Costco Lundberg Wild Blend mix – Wal-Mart True Roots organic quinoa – Costco
SUGAR: Natural, raw honey or raw brown sugar – the darker the better! (Not light or “sticky” brown sugar)
recom_pic11 organic-coconut-sugar recom_pic12 recom_pic13 recom_pic14
Millers unfiltered, uncooked honey – Wal-Mart Wal-Mart and other health food stores Wholesome Sweeteners Fair Trade Organic Dark Brown Sugar – Health food stores Florida Crystals. Demerara Cane Sugar (dark brown – evaporated cane juice); Wal-Mart Sugar in the Raw (raw brown sugar); – Wal-Mart, many food stores and health food stores
NUT BUTTERS:
recom_pic15 recom_pic16 recom_pic17 recom_pic18
Adams 100% pure or any other organic brand – Many food stores Kirkland’s organic – Costco Almond Butter – Mara Natha – Costco. Other brands also available from health food stores Cashew Butter – health food stores
CONDIMENTS:
recom_pic19 recom_pic20 Paleo recom_pic22
Vegenaise grapeseed – health food stores Seitenbacher: Vegetarian Vegetable Broth and Seasoning – obtainable from my Natural Apothecary store Paleo spices – obtainable from my Natural Apothecary store Simply Organic spices: – Food stores Salt: Redmans Real Salt – bulk bins at Good Earth and other food/health stores
BEVERAGES:
recom_pic23 recom_pic24 recom_pic25 recom_pic26
Trace Minerals Greens and Reds Pak. Contains 50 different super foods (vegan) – obtainable from my Natural Apothecary store Nulife Herbs Matrix Meal Organic Plant Protein drink available in 2 flavors – obtainable from my Natural Apothecary store Pure Planet organic plan protein drink available in 3 flavors – obtainable from my Natural Apothecary store Mt. Capra Mineral Whey (hot or cold beverage) – health food stores
ANIMAL PROTEINMAL PROTIEN:
recom_pic27
recom_pic28 Animal Protein: Organic chicken, beef, eggs, butter, cheese, milk – Costco

Fresh Produce: Wide range of organic fruits and vegetables – Costco, Sprouts Farmer’s Market and Harmons