The Role of Your Mind and Body
God in His infinite wisdom intricately made our bodies in such a way
that if given the chance, it can heal itself organically. When we eat food
with life, life shall come upon us.
Consequently, when we eat dead food, it leads to disease and suffering.
In other words, “you are what you eat”. Eat foods with life and you
shall live, eat dead foods and you die.
Taking care of our mental health is paramount in fostering a healthy
lifestyle. The way we think affects the way we feel which in turn affects
the way we behave.
Positive thinking enables us to have a positive outlook in every situation
whereas negative thinking can lead to diseases. Hence it is called dis-
ease. When you are not at ease you leave room for disease. Train your
brain to think positively.
A winner never quits and a quitter never wins!
Your greatest asset to success in any area of your life is your health.
Your health is your wealth!
Congratulations!
You are one step ahead for making it your duty to prioritise your
health.
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Prepared by Randell Medina Integrative Nutrition Health Coach
Food
The general key to living a healthier life as well as weight loss or
gain involves the following:
Less sugar, flour, meat, fried foods, alcohol,
fizzy drinks, dairy products.
More fruits, vegetables, peas, beans, grains,
nuts, seeds, water, rest.
When it comes to vegetables, especially greens,
you can have as much as you desire as it is the
closest food to our DNA. These foods replace
and replenish damaged cells in the body caused
by free radicals.
Enjoy your greens and vegetables!
Organic Healing Foods
Vegetables
AVOCADO
SWEET PEPPERS
CHRISTOPHENE
CUCUMBER
DANDELION GREENS
CHICKPEA / CHANNA
KALE
LETTUCE (ALL EXCEPT ICEBERG)
MUSHROOMS (ALL EXCEPT SHITAKE)
OCHRO
ONIONS (RED ONIONS, PREFERABLY)
SEA VEGETABLES
(WAKAME/DULSE/ARAME/HIJIKI/NORI)
SQUASH/PUMPKIN
TOMATO (CHERRY AND PLUM)
TURNIP GREENS
ZUCCHINI
WATERCRESS
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Fruits
Fruits are loaded with organic vitamins which help boost our immune
system. Keep in mind consumption of excessively sweet fruits can
eventually increase your blood sugar levels.
Therefore, these should be consumed in moderation.
Enjoy your fruits daily!
BANANAS (SILK, BURRO – SMALL TO MID-SIZED)
BERRIES (EXCEPT CRANBERRIES)
CANTALOPE
CHERRIES
CURRANTS
DATES
FIGS
GRAPES (SEEDED)
LIMES
MELONS (ON AN EMPTY STOMACH)
ORANGES
PAWPAW
PEACHES
PEAR
PLUMS
PRICKLY PEAR
PRUNES
RAISINS
COCONUTS (SOFT JELLY)
SOURSOPS
TAMARIND
MANGOES
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Grains
Grains contain lots of minerals such as fiber and other nutrients that
assist in our health and development.
QUINOA
KAMUT
RYE
SPELT
WILD RICE
TEFF
AMARATH
FONIO
Organic Herbal Teas
GINGER
ELDERBERRY
BURDOCK
CHAMOMILE
TILA
RASPBERRY
FENNEL
MORINGA
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Spices and Seasonings
OREGANO
THYME
BASIL (ALL TYPES)
TARRAGON
DILL
BAY LEAF
CLOVES
CHADON BENI
SAVORY
Oils
Oils are to be used sparingly. Coconut oil is the only oil that
you should use on the heat while cooking. Other oils can be
added directly after cooking your dish.
COCONUT OIL
OLIVE OIL
AVOCADO OIL
SESAME OIL
HEMPSEED OIL
GRAPESEED OIL
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Salty Flavors
Our bodies are also made of salt which is needed in minimal amounts.
Salts for consumption must come from an organic source.
PURE SEA SALT
PINK HIMALAYAN SALT
POWDERED GRANULATED SEAWEED
IODISED SALT
Sweet Flavors
When consuming sugar, it should be sparingly. Yes, these are healthier
sugars but bear in mind that sugar is still sugar.
Excess sugar leads to a spike in blood sugar levels which may be a
contributing factor to diabetes and other diseases.
DATE SUGAR
%100 PURE AGAVE SYRUP
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PUNGENT & SPICY FLAVORS
SAGE
ONION POWDER
HABANERO/HOT PEPPER
AFRICAN BIRD PEPPER
CAYENNE
NUTS & SEEDS (INCLUDES NUT AND SEED BUTTERS)
HEMP SEED
WALNUTS
BRAZILIAN NUTS (IN MODERATION)
RAW SESAME SEEDS
RAW SESAME TAHINI BUTTER
Organic Supplements
IRISH SEAMOSS
SPURLINA
MORINGA POWDER
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Do’s and Don’ts
NO canned foods because they are high in
sodium (not the healthy type) which can lead to high
blood pressure, heart disease and stroke.
Drink 1 gallon of natural spring /alkaline water
(ph7) daily. Our bodies are made of 75% water, so it is
obvious that we should be consuming
adequate amounts of water on a daily basis.
NO seedless fruits as this is an indication that it
is a Genetically Modified Organism (GMO), meaning
it is not organic. Consuming GMO foods results in
allergies, toxicity and organ-damage, to name a few.
Avoid the use of microwaves as it kills the
nutrients in your food, as well as releases radiation.
Fresh food is always better or if reheat is necessary, use
your stove or oven.
When detoxing you SHOULD NOT consume
any animal products, NO hybrid foods, NO alcohol,
NO smoking.
Eating foods with a PH of 7 and above will
organically heal and replenish damaged cells and get rid of free radicals. These are
the foods you want to consume more in order to have a healthy immune system.
Also, fostering a positive mindset, expressing gratitude, forgiveness and loving people
unconditionally will have a positive impact on your health. Doing the opposite of this
will bring about sickness, disease and suffering. This is because negative feelings
release negative hormones in our bodies.
Sugar is sugar – regardless of its source or origin. Excess sugar will lead to mucus-
building which is responsible for a majority of health deficiencies.
For those who consume meat it is best to have the free-range type rather than the
conventional. This is because conventional meat is injected with hormones. Just imagine
what this will do to your body.
Meats especially red meat, farm-raised animals, seafood without fins and gills, are a
major contributor to mucus-building in the body which leads to sickness and disease.
GENERALLY, you should charge your body with organic foods, water and practices that
will keep your largest organ – which is our body – safe. If it is not natural, it would have a
negative impact on your health.
Free range eggs, chicken, fish except shark (high in mercury) and scavengers.
Fish with scales, gills and fins are safe for consumption. For example, King Fish and
Red Snapper.
Keep in mind that meat is acidic and not alkaline, so your intake should be minimal
to none because we DO NOT NEED meat.
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Meal Plan Guide
Breakfast
Breakfast is the most important meal of the day as it involves breaking
the fast you unconsciously did while sleeping.
BREAKFAST OPTIONS: Pre-workout
• Tea.
• Green smoothies (coconut water based is good for natural electrolytes).
• Fruit e.g. banana/watermelon/papaya (paw paw) etc., in small to medium portion.
• Organic protein shakes (if necessary, and once there aren’t any negative side
effects).
• Working out on a full stomach first thing in the morning is not a good feeling.
• These are good options prior to your morning workout.
Post-workout
• Smoothie of your choice.
• Fruit Salad/Bowl.
• Acai Bowl.
• Salads with nuts, seeds, peas, quinoa, piece, avocado or olive oil. (Make to your
liking with the healthy options given above).
• 2-3 free range egg whites/chicken breast/fish with salad (flavored with healthy
options given above).
• Keep in mind that meat is more fattening and takes longer to break down in the body
hence you tend to see those who don’t eat meat with a healthier BMI and slim figure,
if that’s what you desire.
• Once you eat good you will feel good and look good with time. (No overnight
success).
• Vegetable Soups.
• Organic Protein Shake, preferably for those who have interest in gaining body mass,
but it’s not needed. (Hemp-Based is a good choice). See what works best for your
body type.
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Snacks
•Acai Bowls (this consist of blended fruits such as berries, mangoes, half lime or
lemon). Pour blended fruit in a bowl then add your nuts, seeds, a drizzle
of honey/agave/date sugar. A little granola, if necessary, but not too much, as granola has
artificial sugars like fructose corn syrup.
• Nuts & Seeds.
• Smoothies.
• Fruit.
• Research other options of healthy snacks and your nutritionist can advise you
accordingly.
Lunch
• Salads (these should be included in all meals) which includes:
Greens (kale, lettuce, etc.), red onions, cucumbers, zucchini, avocados, tomato and
whatever vegetables you may desire from the list given. Quinoa can also be added to your
salads, as well as sesame seeds.
• Fish or Chicken Breast (not a need).
• Portion size SHOULD NOT be larger than the palm of your hand.
• Serving of chickpea, lentils, red beans, kidney beans, black beans. (Refrain from pigeon
peas as they tend to have you very gassy). Peas and beans are a healthier and stronger
source of protein. Chickpea has more protein than meat!
• Soups (e.g. pumpkin soup, fish broth, vegetable soup).
• Steam Vegetables.
• Callaloo.
• Use the list of healing organic foods given above to assist with preparing meals to your
liking which will nourish you physically, mentally and spiritually.
• If you are to workout prior to dinner time you can have a green smoothie/juices. If you
feel lethargic coconut water, cucumber and bananas are a good source of natural energy.
Prepared by Randell Medina Integrative Nutrition Health Coach
Dinner
• Green Smoothie.
• Soups.
• Fresh salad with a combination of peas/beans/grains. (Fish/chicken breast depending on
what your health goals are).
• Steamed vegetables.
• Fruit (less sugar based).
• After food is digested and you are getting ready for bed a nice cup of green tea would be
ideal as it assists in weight loss.
Important Reminders
Consume water on a daily basis as well as in between meals as your body is
made up of mostly water.
Practice having a positive mindset when preparing and eating your food.
What you communicate with your mind your body will believe! So, express
gratitude and have faith that what you are consuming will heal your body.
Adequate rest is essential to weight loss, regenerating cells help you to focus
during the day.
If you do not eat meat, it’s important to get a source of B12.
If you are currently on medication for hypertension you should consider
slowly coming off as it may have negative side effects. As time goes by you
will see that eating healthier, regular exercise, rest, good quality water, and
overall healthy life-style practices are all that is quintessential for becoming
healthy.
As you embark on your new journey remember nothing worth having comes
easy or overnight! Do not be too hard on yourself as it takes 6 months+ to
see fruitful results.
Always remember this is a journey not a destination!
Prepared by Randell Medina Integrative Nutrition Health Coach
