$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$ What Do I Buy? Ask yourself this before putting something in your shopping cart: Is it a natural food or is it man made? Purchase a wide variety of food. The wider, the better. Each food has its own combination of nutrients. Eating different foods will insure your receiving a variety of nutrients. Fresh vegetables are loaded with vitamins and minerals, they have no cholesterol and all but a few (avocados and olives) have fat. Nuts and cheese are high in fat - use sparingly. Check the ingredients of all packaged foods you buy. The fewer ingredients the better. If you don't know what some of the things are or if you cannot say them without a degree in chemistry, don't buy! The healthiest diet is composed of whole foods including: vegetables, fruits, legumes, whole grains and if you think you need it - animal protein in small portions. On this diet, it's best to avoid refined sugars, chemicals, preservatives, additives, caffeine, salt or alcohol. If you want to lose weight, emphasize the vegetables and go easy on grain products until you reach your optimal weight. This diet is easy to prepare. Eat vegetables raw or slightly steamed (too much cooking destroys nutrients and enzymes and you lose flavor). Experiment, there are loads of simple, nutritious dishes you can try. With imagination - who needs recipes?! Try this: Cook short grain brown rice and/or wild rice, millet and barley together, when done add some raw broccoli or other vegetables, cheese or soy cheese, nuts and parsley - or do a stir fry - heat the pan or wok with a small amount of water in it or wok first, then lightly saute vegetables. If weight loss isn't desired, use olive or canola oil and perhaps a touch of sesame oil for a Chinese food flavor. IF you're near a chinese food store, pick up some black bean paste. It's wonderful in stir fries. Put the stir fry veggies on top of steamed,long-cooking brown, basmati or wild rice (or a mixture of all three), delicious! A combination of brown rice and lentils works well, also. Barley is a forgotten grain that is nutrient-loaded and tasty too. Be adventurous! Taste dishes with some of the newer grains, such as: Spelt - a delicious, easily digestible grain. Hardly new, it's mentioned in some versions of the bible. It was a European dietary mainstay more than 9,000 years ago. Another is quinoa - it comes from the high plains of the Andes Mountains in South America, where it's nicknamed "the mother grain." The National Academy of Sciences has called it "one of the best sources of vegetable protein in the vegetable kingdom." Another tasty grain is kamut - it is an ancient Egyptian wheat and has 30 percent more protein than common wheat. It's been around for 6,000 years. Yet another versatile, high-protein grain is amaranth. And a few others, soy, teff, blue corn, rye, triticale and gluten. For a treat, bake with the flour from these grains. Wonderful breads, pancakes and cookies can be made with spelt flour. In addition, hearty and hot cereals can be made with these amazing grains. NOTE: Seeds such as sesame, sunflower and chia can be ground into a fine meal. Also, any grain can be ground into a flour. Try adding small amount off ground seeds and nuts to your cookie, muffin and pancake recipes for a richer, fuller flavor. Most people converting to this diet from the Standard American Diet, which is high in fat and refined sugars and flours and low in fiber, will experience a weight loss simply because they will not be eating so many empty calories and the lifestyle diet is more filling on fewer calories. Find ways to reduce calories increase nutrients in foods. Learn the value of a calorie. You know there's a big difference between a 200-calorie candy bar and a 200-calorie health food bar and a big nutritional difference between each of those 200-calorie "sweets" and a 200-calories protein salad. Even so-called diet foods aren't created equal. Choose nutrient-rich foods. For instance, eat broccoli as opposed to lettuce. Both are low in calories, but lettuce is mainly water. You're not getting the large doses of Vitamin A you get in broccoli. ************************************************************* One dollar. That is the full registration price of this shareware! I will send you nothing in return for your dollar, you already have this file in it's entirety. Your dollar will go toward the creation of more "Dollarware." If you paid a few dollars for this disk, you paid a shareware distributor for providing a copy. I have yet to be paid for my research. Please send to: Linne Bailey P.O. Box 1030 Ashland, OR 97520 USA ````````````````````````````````````````````````````````````` End of chapter.