North Star Health Center

GUIDANCE FOR REJUVENATION & WEIGHT BALANCE

Pick the freshest and most wholesome food you can and enjoy with your family and friends.

- Drink ½ your body weight in ounces of purified water daily. We like Alkaline 3 Ionized Water or Reverse Osmosis.

- Make sure to have bowel movements EVERY day (Magnesium might help constipation + Rub Castor oil on in pm.) Start your day with a warm cup of water of which you can add a tea bag, piece of apple to start the digestive process going.

- Increase intake of fibers such as ground flax seeds, psyllium, or fiber capsules (we have a complete fiber selection)

- – INCLUDE  GOAL PLANNING TIME, EXERCISE, PLAYTIME, REST & RELAXATION  in your weekly schedule.

FOODS TO EMPHASIZE

- Non-starch vegetables (raw if digestion permits or lightly steamed) such as carrots, beets leaves and root, celery, zucchini,squash, parsley, romaine lettuce, and spinach, (good to include because of their sulpher content: cabbage, cauliflower, broccoli, Brussels sprouts,garlic, radishes, and kale) Avocado and Olives provide good fats.

- Freshly juiced vegetables are invaluable, and homemade vegetable soups (A large bowl of soup is recommended daily)

-Fruits and vegetables with deep bright pigments because they are nutrient dense:  carrots, pumpkin, purple cabbage, cherries, plums. Make sure there are at least 80 % of your intake vegetables and up to 20% fruit.

-Greens: eaten or juiced or taken in powder form to boost your chlorophyll intake is very helpful:  Alfalfa, barley leaf, wheat grass, kale and spinach.  Sea vegetables such as hiziki,  arame, wakame, nori, kulse, and kombu are very high in minerals and very beneficial.

- Low sugar fruits such as granny smith apples, lemons, limes, (freshly made lemonade or limeade are great) diluted unsweetened cranberry juice (good for the kidneys), Diluted cherry or pomegranate concentrate (good for blood and liver) (1-3 Tbs. per quart)  - Nut butters and raw nuts such as almonds, sesame seeds, pumpkins seedssunflower seeds. Use nuts & seeds sparingly. Sesame tahini & almond butter are good. (make sure they are very fresh), and

- Wheat alternatives: as quinoa, amaranth, millet, spelt, brown rice, buckwheat, rye, wild rice or Ezekiel products (sprouted grains inspired by the Bible). Reduce/ eliminate wheat & wheat products (pasta, bread, crackers)

- Herbal teas such as Holy Basil, Peppermint, Nettle, Green tea, Dandelion Root, (we carry a  great nanized green tea ), Detox tea blends.  Pick herbs with no caffeine. Float a piece of apple or dried fruit to flavor.

- Dandy Blend drink (a great instant herbal coffee substitute that can be taken hot or cold) Also a spoonful of blackstrap molasses ( to taste in a mug of warmed water) makes a good coffee substitute and contains minerals.

- Stevia (an all natural sweetener, ask for a free sample) Learn to enjoy food without sweetening.

- Low sugar forms of soy, rice, or almond milks (look for 5-7 gram carb per serving or less)

- Reduce or eliminate cheeses, small amount of goat or feta okay.

-Spreads to dip veggies in: hummus, tahini, sunflower butter, salsa, (all hydrogenated oil and sugar free)

- Spices such as garlic, turmeric (ask about capsules) celtic/pink salt, ginger, and dulse, cayenne.

- Cold pressed olive oil, flax oil, coconut oil ( 1-2 tb per day) Apple Cider vinegar 1 tb per day high potassium.

- Lean proteins such as organic/free range chicken, turkey, beef (use animal proteins sparingly for short cleanses), eggs (free range) and fish (deep sea and oily such as tuna, salmon, sardines, mackerel, non-shellfish avoid raw, smoked or deep-fried) and tofu (Eat half your usual portion while cleansing)

FOODS NOT RECOMMENDED

- Artificial sweeteners (aspartame, saccharin, sucralose) – Limit or abstain from sugar.  Limit fruit to one piece daily of apple, pear. – Limited consumption of simple carbohydrates (white flour, pasta, crackers, etc.) Limit corn intake.

- Wheat products (can be irritating to the digestive system) Consider 2 weeks wheat free and limit grains to only 1 serving daily and best choices are spelt, buckwheat, rye, barley, oats, quinoa, rice, wild rice, and amaranth.

- Alcohol or- Fruit juices (small amount of unsweeten juice can be used to flavor water ( per 8 oz 4 tbs Juice or 1 tb concentrate per 8 oz water) – Caffeinated teas (except green tea) – Peanuts or peanut butter (usually contain molds) – Potatoes (plain baked or boiled in soup okay) – Products from Cow’s milk and Cow’s Milk ( use organic and cultured like keifer or yogurt if you do have dairy)-Processed Food of any kind (if you can’t pronounce it, leave it out)

-Supplements that can help with cleansing that are helpful: Cleanse Smart 30 Day Detox Box, Milk Thistle extract, Energizing Iron (Liver Extract), Lipo-Plex, Liver Complex, Gall Bladder Complex, Lecithin Granules, Mulit-Fiber Blend caps, Ground Flax seeds,  Greens Powder or capsules,  Liver Nano Detox Liquid, Gall Bladder Nano Detox Liquid, Digestive Enzymes, including HCl. My Favorite supplements for on going use: Good Multi-Vitamin, Multi-Mineral, Fish Oils, CoQ10, Digestive Enzymes, Fibers, Whey Proteins, Tumeric, Herbal combinations for organ or system to enhance.

RECIPES FOR REJUVENATION

HOMEMADE VEGETABLE SOUP: To a large stock pot with 2 quarts of purified water add your favorite vegetables such as 3 cups of chopped celery and potatoes, 1 chopped carrot, 1 chopped onion, 1 -3 cloves of diced garlic, 2 cups of chopped broccoli, bell pepper red or green.  You can also add parsley chopped or dry (3 tbs fresh, or 1 tbs dry, which boosts potassium), sea salt and pepper to taste.  Spinach, Kale, will boost up your greens consumption.   You can also use some V-8 to replace some of the water. For extra protein you can add 14 oz can chickpeas, chicken breast chopped and right before serving I might also add 2 tbs of whey protein powder, or just make vegetable soup with just vegetables.  (1-4 tablespoons of Tomato Concentrate we sell to boost the lycopene and potassium in your diet).  Bring all ingredients to a slow boil and simmer for about 20 minutes except for the Tomato Powder.   For people with poorer digestion, take one third or more of the broth/steamed vegetables mixture and puree. Add back in to the main stock pot for a heartier, easier to digest broth. Just before serving to preserve the nutrition, you can also add any or all of the following to really boost the nutrition:  1-2 tbs. miso, for the enzymes, tumeric open 4 caps and 1-4 tb tomato powder, 1 tsp greens powder,  1 tb nutritional yeast, and coconut oil (good for the brain and to ward off virus). I also like to add a beef bone for extra bone health to the pot to cook in soup with vegetables. (Kroger’s sells bones)

LEMONADE: To 10 ounces of purified water add the juice of 1 lemon, 1-2 tablespoons of grade B maple syrup, and a dash of cayenne pepper. (We carry maple syrup and cayenne pepper)

To make 1 gallon:  Add 7-8 ounces of fresh squeezed lemon or lime juice, 6-7 ounces of grade B maple syrup and a dash of cayenne.  Stir and enjoy.  Store in the refrigerator and drink within 2-3 days.
Good Morning Shake (Sweet Taste) healthy – Great for breakfast. Enjoy for breakfast or anytime and this nutritious shake can help reduce food cravings. Generally when we crave a particular food, it is because our body is deficient in one of the 90 vitamins, minerals or essential fatty acids our body requires for functioning optimally.
1/2 banana or ½ cup fresh fruits or berries
8 oz.  purified water or rice milk, almond milk, or coconut milk
1 teaspoon or more of Greens Mix Powder
1 teaspoon Flax Oil, or Coconut Oil + 2 teaspoons Lecithin Powder for more brain power
2 tablespoons or more of of Slim Styles, or Whey Protein Powder
1 teaspoon Nutritional Flakes for extra protein, vitamins, and minerals. For extra fiber add 1-3 tbs flax meal.
PURE maple syrup or raw local organic honey to taste (1 tsp at most or best left out)
ice cubes to taste ( 2)
Method:Blend in blender or can shake in a bottle to mix.  Can use less liquid to make a pudding or put in the blender with small amount of fresh fruit and ice and water. This is an easy to digest meal replacement with a good protein and lots of good fiber. Drink water after eating the pudding. And if you mix it in blender with water you still might follow with glass of water.

“I am of the opinion that my life belongs to the whole community and as long as I live it is my privilege to do for it what ever I can………..Life is no ‘brief candle’ to me.  It is sort of a splendid torch which I have got a hold of for the moment, and I want to make it burn as brightly as possible before handing it on to other generations”                                                     ______George Bernard Shaw

A Good Exercise

40 minutes of silence, 10 people to be thankful for, 10 things to be thankful for,  2  songs (poems may be substituted)

4 treasured memories,  4 concerns, In a warm place put 20 minutes of solitude and the first half of the silence.  After five minutes, add the people and the things to be thankful for.  Stir, and let sit for 5 minutes.  Add one song or poem.  Mix in treasured memories which have been fully plumped to richness.  Add remaining song or poem.  Gently fold in concerns, one at a time, mixing carefully.  When all have been added, put aside, and take the second half of the silence into the light.  Yield:  One Peace Maker.  Serve with love.

The nutritional suggestions made in this report act as a guide to improving nutritional status.  The following is a suggested program for purifying and building the body.  I understood as a suggested dietary program to maintain good health, not a prescriptive program for disease or illness.

North Star Health Center

Pamela Alboher-Ray, Ph.D., Certified Clinical Nutritionist

8619 East 116^th Street Fishers, IN  46038

317-841-7345   www.northstar4health.com 1/10