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Give me five: the principles of healthy eating

The Cayce readings inform us on how we can meet the nutritional needs of the physical body in the most efficient and effective way. Combining the information from the readings with current nutritional research, which increasingly substantiates Cayce, we can identify the following five principles of optimal nutrition:

  • Indulge in water.
  • Favor veggies and fruits.
  • Prioritize for protein.
  • Keep starches in check.
  • Banish fake fats.

Brief and to the point, these guidelines are easy to remember. Write them down on a piece of note paper. Post them on your fridge; take them with you when you go to the grocery store and dine in a restaurant. Plan your meals with these principles in mind, and you'll be assured of success if your goal is greater health, abundant energy, and optimal weight.

Indulge in water. Drink six to eight glasses of filtered or spring water each day, between meals. Water is needed for the process of elimination, to flush out toxins, and to deliver nutrients to the cells. Whenever you feel hungry, drink a glass of water first, then wait 15 minutes before you eat your meal. You'll find that you won't be as hungry, and you'll digest your food better, as you won't need to drink as much with your meal-taking liquid with meals dilutes digestive juices, thus weakening digestion.

Favor veggies and fruits. Vegetables and fruits are a storehouse of vitally important nutrients and phytochemicals that should make up the bulk of everyone's diet. Stop thinking of vegetables as a side dish on your dinner plate and make them the center of your meals. Always include orange and dark-green leafy vegetables, which are especially rich in vitamins, minerals, and antioxidants. Vegetables also supply lots of fiber, which promotes healthy bowel function.

At least one-third of your veggies should be eaten raw. Raw foods supply enzymes that promote digestion and a healthy metabolism. Prepare other vegetables by steaming, baking, or cooking them in parchment paper to preserve nutrients. Eat six to seven servings of vegetables a day, more if you like. It's difficult to overeat on vegetables!

Prioritize for protein. Be sure to eat a small amount of high-quality protein two or three times each day. Many dieters make the mistake of eliminating protein foods. As a result, they become famished and weak, and tend to snack frequently on carbohydrate-rich foods. Protein is required for proper metabolic function and endocrine balance. It also makes you feel satisfied and less hungry. Fish, fowl, eggs, and dairy products (ideally fermented, such as yogurt) provide excellent protein. Vegetarian sources are combinations of legumes, grains, seeds, and nuts. But remember: the protein food is the side dish on your vegetable plate-not the other way around!

Keep starches in check. Avoid starchy refined and processed foods, such as white-flour products, white rice, and refined sugar, which contribute calories but no nutrient value. Some unrefined starches, such as potatoes, and whole-grain products, such as brown rice and whole-grain bread, can be enjoyed in moderation. Most nutrition researches today agree with the Cayce readings that it is primarily refined and starchy foods that are responsible for unwated weight gain.

Banish fake fats. Choose the right fats for your diet. Many popular cooking fats and oils are refined, processed, and chemically altered, making them toxic and unusable for the body. Use natural fats such as extra-virgin olive oil and butter. Natural fats promote satiety and help the body make optimal use of protein. Avoid hydrogenated fats, which are harmful to your health. Certain fats can actually encourage weight loss: omega 3 fatty acids, found in whole grains, nuts, seeds, and green leafy vegetables, boost metabolic rate and increase the body's ability to burn fat.

Edgar Cayce's Diet Plan for Optimal Health and Weight Loss provides further details on the five principles of healthy eating and how to incorporate them into your lifestyle.


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