This article is not meant to diagnose or prescribe. It is meant for educational purposes only. Judith Cobb, Cobblestone Health, and Nature’s Sunshine Products accept no responsibility for results you get, whether good or bad, from using this information. Always seek the guidance of a qualified health professional.
Fluids: Drink good clean water, ½ oz per pound of body weight per day. (120# = 60 oz. = about 2 quarts.) It’s beneficial to include chlorophyll in water if you can. Part of water amount can be herbal tea. Avoid carbonated drinks, alcohol, and caffeine (coffee, tea, green tea, etc.)
Exercise: 30-60 minutes/day cardio and/or weight/resistance exercise.
Sleep: Get plenty!
Laugh a lot, hang out with people you enjoy, and be sure to see the positive humor in everything!
Food: If you shouldn’t feed it in a pureed form to a 12-month-old baby, you probably shouldn’t eat it. 🙂 Generally, use a local diet, as fresh as possible, and organic when possible.
Vegetables: One your-fist-sized serving of lightly cooked veggies per 25 lbs. body weight daily. (120# = 5 servings) Remember to get as many colors in your veggie choices as possible. Big leafy green salad every day when greens are in season (in winter, raw cool foods are hard on the immune system). Go easy on peppers, and black pepper can be hard on the liver.
Protein: Six half-palm-size servings per day, spaced at 2-3 hours. Ideally, half from vegetable sources – nuts (except peanuts), seeds, legumes; half from animal sources – eggs (whole, no ‘egg white only’), lamb, wild meat, chicken, fish (not seafood), some beef. Avoid pork and processed meats.
Grains: One half-fist-sized serving whole grain product per 25 lbs. body weight per day. (120# = 5 servings) (If you’re treating inflammation, limit that to two servings or less per day.) It is best to sprout grains. Avoid refined carbohydrates, i.e. white flour.
Fruit: Locally-grown and in season, 1-2 fist-sized servings/day in cold weather, more in hot weather. Fruit is cooling, which makes it hard on the immune system when it’s cold. Many fruits can also spike blood sugar levels. Avoid over-ripe fruits (they have much higher sugar levels) and tropical fruits (they are picked green and shipped green = low nutrient, high acid).
Dairy: Avoid. Maximum one 4-oz serving yogurt per day.
Fats: Butter, olive oil, coconut oil. Use organic if possible. Avoid margarine, shortening, lard, and low-fat/no-fat everything – use real.
Sweets: Consider limited use of honey, pure maple syrup, stevia, raw sugar, coconut sugar, xylitol, Demerara sugar, sucanat. Try to eliminate all refined sugar and artificial sweeteners in every form, including agave, aspartame, processed fructose (especially high fructose corn syrup), and Splenda.
If you have concerns about your health and nutrition, or just don’t know where to begin making improvements, please contact me, Judith Cobb, to book an appointment. Skype, phone, webinar, and face-to-face appointments are available.
Copyright © 2015 by Judith Cobb, Cobblestone Health Ltd. All rights reserved. Please respect the time it takes to write and publish articles. If you will link to this article and give proper attribution, you are encouraged to quote sections (though not the entire article).