by Nancy B. Detweiler
and MEG DAVIS, Nutritionist & Acupuncturist
(We miss you sister Meg, we honor you, and can’t wait to hear you again! )
TABLE OF CONTENTS (Click on link below to take to to tipi in document):
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0. Link to Live Blog Talk Radio Nutrition Discussion
1. Statement about Ascension and protein requirements
2. Link to carb counting website
3. Recommended carbohydrate levels for optimal health
4. List of Food in Carbohydrate category
5. Short “You Tube” videos explaining blood sugar connection with diseases (highly recommend!)
6. Best food article I’ve ever read
7. Great read and print article for family and friends to explain blood sugar
8. List of vegan protein sources
9. Westin A. Price website mentioned by Michelle on Sunday’s call – whole food resource
10. Terrific cookbook on whole food nutrition, almost like a textbook
11. Basics of “What the heck do I eat” PDF
12. Favorite recipe website
13. Kitchen appliance MUST for quick and easy meals
14. Juicing
15. Revamped food pyramid – we can add to this and make it better
16. Best greens to eat
17. Stages of Blood Sugar Imbalances (associated symptoms listing
0. Link to Live Blog Talk Radio Nutrition Discussion: http://www.blogtalkradio.com/channelpanel/2014/08/17/ascension-training-with-sananda-and-the-arcturians
1. Statement about Ascension and protein requirements: *** One thing to remember about Ascension and shifting nutrition recommendations is that the more crystalline-based our DNA becomes, the less protein we require. Protein breaks down into amino acids which are the building blocks for the carbon-based DNA structure. So donʼt worry so much about getting enough protein, there is plenty of protein in the plants you eat, nuts & seeds, quinoa, and le- gumes. You might require more protein if you are doing alot of exercising, weight-training and athletics. (see below – vegan protein sources)***
2. Link to carb counting website: How many grams of carb in foods: http://www.monkeymatters.com/charts/simple_index.htm
3. Recommended carbohydrate levels for optimal health:
0-50 grams – rapid weight loss
51-80 grams – slower weight loss
81 – 150 grams – maintenance (the more exercise you do, the more carbs will burn)
*** less exercise – 81 – 100 grams
*** more exercise – 101 – 150 grams
150 – 300 grams – high blood pressure, cholesterol problems, immune problems, pre-diabetes, heart disease
300+ grams – TROUBLE!!! diabetes, cancer, heart disease, obesity
4. List of Food in Carbohydrate category: *** use in moderation ***
Bread (Use Ezekial is a must)
Cereal
Crackers
Bran
Snack/Breakfast Bars
Oatmeal (use quinoa instead)
Baked Goods
Pastries (quinoa pasta available)
Cookies/Cakes
Pasta
Fruit ***
Fruit Juices (different than juicing)
Fruit Smoothies (green smoothies with some fruit OK)
Sodas (Kumbucha Tea OK)
Energy Drinks
High Fructose Corn Syrup
Agave Nectar, Honey ***
Beer
Rice (wild rice OK, brown rice occasionally)
Potatoes, Yams (use sweet potatoes and butternut squash)
Legumes *** (lentils and mung beans are the favorites)
Corn/Popcorn
5. Short “You Tube” videos explaining blood sugar connection with diseases (highly rec- ommend!) Merritt Wellness you tube videos: Great explanation about blood sugar:
. https://www.youtube.com/watch?v=1RE4cXeX7Po
. https://www.youtube.com/watch?v=aCkQdPZjF-Y
. https://www.youtube.com/watch?v=bcvg4DnLvn8&list=PLADBB97658991703E
. https://www.youtube.com/watch?v=GhwB6ciLeTE&list=PLADBB97658991703E
6. Best food article I’ve ever read: Long, but worth every minute. “What if It’s All Been a Big, Fat Lie?” Gary Taubes, New York Times 2002 – http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
7. Great read and print article for family and friends to explain blood sugar : “The Defi nitive Guide to Insulin, Blood Sugar & Type II Diabetes” Great article to print for friends and family. http://www.marksdailyapple.com/diabetes/#axzz3AlmV11kl
8. List of vegan protein sources: http://www.vrg.org/nutrition/protein.php
9. Westin A. Price website mentioned by Michelle on Sunday’s call – whole food resource during Q & A http://www.westinaprice.org Great nutrition website ***Recommends meat, so substitute***
10. Terrific cookbook on whole food nutrition, almost like a textbook: “Nourishing Traditions”, Sally Fallon ** http://www.nourishedkitchen.com ** great for fermented food recipes for good intestinal bacteria and enzymes
11. Basics of “What the heck do I eat” PDF – http://www.trustedhands.com/sitebuildercontent/sitebuilderfi les/phase2dietwithexplanation.pdf
This is general, but a great start. Add to this list with your own favorites, juicing, sprout ing, supplements, good water source, etc. Don’t worry about calories. If you eat good fats, your hunger will balance easily. Remember breakfast as a big meal.
Chinese proverb: Eat like a King at breakfast, Prince (worker) at Lunch and Pauper at dinner.”
12. Favorite recipe website: http://www.yummly.com (most popular recipe app in the world 🙂 Just type in vegan or vegetarian and you will gets LOADS of recipes
13. Kitchen appliance MUST for quick and easy meals – http://www.oster.com/cooking/food-steamers *** *** I do ALL my veggies in this and makes a ton of extra for decreased cooking time, and leftovers for breakfast or lunch the next day. Freezer to table in 30 minutes or so. Also cooks my quinoa in 30 minutes perfect every time. And I can forget about it and it turns off when Iʼm distracted on
14. Juicing : I am not a juice expert – but the HFATG (James Evans on Facebook) has A LOT of juicing experiemce. So make yourselves known to the group so members can ask questions.
15. Revamped food pyramid – we can add to this and make it better : Food Pyramids are mar- keting tools, with heavy infl uence of the very powerful industries producing sugar, meat, dairy and grains. Here is my attempt at one for healthy blood sugar levels.
Bad Fats and Red Wine
Herbs, Spices, Superfood Greens
Fruit and Healthy Fats
(nuts, seeds, olive oil, avocado)
Quinoa, Legumes, Brown Rice and Whole Grains (Eggs)
TONS of fresh, organic vegetables – eating mostly green and above ground
16. Best greens to eat:
. Spirulina – 3 times the protein of steak!!!
. Wheat Grass – Highly alkalizing and promotes healthy blood
. Barley Grass – 11 times more calcium than cowʼs milk
. Chlorella – rich in B-vitamins and helps hardened arteries
. Wild blue-green algae – first form of life on Earth, high protein, B-vitamins, brain function and immune system booster.
. Parsley – bones, kidneys, bladder, immune system
17. Stages of Blood Sugar Imbalances (associated symptoms listing):
Initial Stage: Blood Sugar Imbalance Shaky/Irritable Without Food ,Abdominal Weight Gain Sugar/Carb Cravings, difficulty losing weight, fatigue, gas/bloating, feel better after eating, tired in Afternoon, difficulty concentrating, poor focus reflux, sour stomach/nausea, crave a small “Sweet” after meals, blurry vision, sleepy after meals.
Second Stage: Reactive Hypoglycemia
Above Symptoms Worse and/or Plus: Overall Fatigue Waking Up At Night/Insomnia History of Skipping Meals History of Sugar/Carb Intake History of High Stress History of High Trans-Fatty Acids/Eating Out/Junk Food
Third Stage: Insulin Resistance
Above Symptoms Worse and/or Plus: Mental Fogginess and Fatigue Thinning Hair in Women Depression Intestinal Gas/Bloating Abdominal Weight Gain Increased Blood Pressure Increased Triglycerides Hormone Issues (PCOS-Infertility) Auto-Immune Disorders Allergies/Food Sensitivites
Fourth Stage: Metabolic Syndrome (defined as the presence of 3 of the following )
– Waist Circumference: Men – 40 inches or more Women – 35 inches or more – Low HDL Cholesterol: Men – less than 40mg/dl Women – less than 50mg/dl – Fasting Blood Triglycerides greater than 150mg/dl – Blood Pressure greater than 130/85mm/Hg – Fasting Glucose greater than 100mg/dl
Fifth Stage: Diabetes (Western Medical Diagnosis)
Fasting Plasma Glucose (FPG) – Result of greater than 125mg/dl Oral Glucose Tolerance Test (OGTT) – 200mg/dl or above
