This is an interesting how to eat graphic because it’s a bit different than you usually see. Liver? Where is the fiber from grains? The volume of vegetables suggested is beyond what my body could handle, I do believe. Yet, there is some wisdom in the suggestions. Take what you like, and leave the rest.
Below the graphic, find additional guidance taken from the study.
| Intervention category | Details |
| Dietary Prescription | Guidance per week: 3 servings of liver •(1 serving = 3 oz) •Preferably organic 5-10 eggs •Ideally free-range, organic, omega-3 enriched Guidance per day: 2 cups of dark leafy greens •Measured raw, chopped, and packed •Including kale, Swiss chard, collards, spinach, dandelion, mustard greens •Does not include salad greens such as romaine, iceberg, Spring mix 2 cups cruciferous vegetables •Measured raw, chopped, and packed •Includes broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, arugula, kale, mustard greens, watercress, rutabaga, kohlrabi, radish, Swiss chard, turnip 3 additional cups colorful vegetables of your choosing (excluding white potatoes, sweetcorn) 1-2 medium beet 4 tbsp (1/4 cup) pumpkin seeds (or pumpkin seed butter) 4 tbsp (1/4 cup) sunflower seeds (or sunflower seed butter) 1+ serving methylation adaptogens, choose from: •1/2 cup berries (wild preferred) •1/2 tsp rosemary •1/2 tsp turmeric •2 medium cloves garlic •2 cups green tea (brewed 10 minutes) •3 cups oolong tea (brewed 10 minutes) 6 oz animal protein •Grass-fed, pastured, organic and hormone/antibiotic-free 2 servings of low glycemic fruit General guidance: Organic preferred over conventional Stay hydrated Don’t eat between 7pm and 7am Include “healthy” oils •Balance types of fat •E.g. coconut, olive, flaxseed and pumpkin seed oil Avoid added sugar/candy, dairy, grains, legumes/beans Minimize plastic food containers |
| Supplement Prescription | PhytoGanix®, a combination of organic vegetables, fruits, seeds, herbs, plant enzymes, prebiotics and probiotics at a dose of 2 servings daily, divided UltraFlora® Intensive Care, containing Lactobacillus plantarum 299v at a dose of 2 capsules daily, divided |
| Exercise Prescription | Minimum of 30 minutes of exercise per day for at least 5 days per week, at an intensity of 60-80% of maximum perceived exertion |
| Sleep Prescription | Average a minimum of 7 hours of sleep per night |
| Stress Management Prescription A | Breathing exercise Steps to Elicit the Relaxation Response developed by Herbert Benson MD, twice daily |
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8064200/
Study from National University of Natural Medicine Helfgott Research Institute.
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