Step 3: Consume Low Carbohydrate Foods
Low carbohydrate consumption is an important aspect of any healthy program because high carbohydrate diets are the main cause of failing health. Carbohydrates are any foods not classified as protein or fat, including vegetables, grains, nuts, seeds, legumes, fruits, herbs and spices.
Since grains, nuts, seeds, legumes, and fruit (except lemons and limes) are not included on a healthy program this leaves a wide variety of vegetables, herbs and spices that are healthy to consume. Since it is very important to consume high fats, proteins, and low carbs on this program you will need to Calculate Protein, Fat & Carb Ratios.
Some foods contain all three food groups, i.e. eggs, some vegetables, herbs, spices, etc. To find out the amount of grams of each food group contained in foods you eat go to: http://www.fitday.com. You need to sign up, but there is no obligation. Do not translate your gram ratios to any kind of weight or measurement. Instead, use a nutritional calculator to find out the quantity of foods to consume to meet your ratios by following the instructions in Fitday.com – How to use it.
Take Basic Supplements
It is important to take some essential vitamins, minerals, and other nutrients in supplement form in addition to foods. However, you are advised to only take the recommended supplements on this program.
You will be much more successful if you only take the supplements listed below. If you are currently taking any other supplements or herbs, or you are taking drugs, hormones (birth control pills), antibiotics, medicines, etc. it is advisable that you gradually go off of them since they will interfere with the nutrients on this program and even stop or slow the healing processes.
Many supplements, herbs, extracts, and other natural substances are recommended by some naturopaths, dieticians, and other healthcare practitioners because they do not know or understand what constitutes a “truly” healthy nutritious diet. Consequently they recommend many supplements that are easily obtained on this healthy program. Your body is smart enough to balance out all of its nutrient and hormones levels by giving it what it needs.
Remember that More Is Not Better!
Many healthcare practitioners, although well—meaning, treat specific symptoms, malfunctioning organs, and disorders, just like doctors do with drugs. They may perscribe extracts to treat the thyroid, adrenal glands, and so on. However this often causes more harm than good. That is because such substances can throw off already delicate hormone balances. Therefore the focus must be on treating the “cause” which is mainly the lack of nutrients, rather than on the “signs” of poor health.
As the body heals and detoxifies itself naturally it becomes stronger, and all organs throughout the body will begin to normalize. However, if you are taking hormones or other nutrients, like iodine or medications for the thyroid, or adrenal hormones it will throw those organs into a tizzy; so they won’t be able to recover and function normally. Instead their functioning will become extremely erratic and unpredictable.
Most “extra” supplements are totally unnecessary, often causing adverse side effects or they are a waste of money. A good example of this are iodine supplements like Lugol’s, as well as kelp, seaweed and other green supplements. Not only are green supplements too strong for sick people to handle but they also contain too much iodine, since your body only requires “trace amounts” of it. All of your body’s requirements for iodine can easily be met by eating butter, by taking a “good” ocean sea salt and by drinking natural water. The fact is that too much iodine is just as damaging to the body as too little.
Minerals can only be utilized in the body if you get the correct combination of good fats recommended on this program, including cod liver oil (contains omega 3, and vitamins A & D), vitamin E, saturated fats like unrefined coconut oil, butter, lard, and other animals fats. Of course all of the nutrients work together on this programs, i.e. protein, vitamins, minerals, fats, etc.
Your body makes amino acids very easily from real foods like meats and eggs, and they are so much easier to digest than any type of processed amino acid supplements. Also see Not Recommended Supplements, Treatments, Etc.
There are only seven (7) macrominerals required by the body in amounts of 200 mg or more per day – all of the rest of the minerals are only required in “trace amounts”:
- Calcium – foods plus supplement
- Magnesium – foods plus supplement
- phosphorus – found in all animal meats and eggs
- potassium – found in many foods, i.e. eggs, meats and vegetables (especially green one)
- sulphur – found in eggs, meats, lemons, garlic and many other foods
- chloride – contained in ocean sea salt
- sodium – contained in ocean sea salt
- Note: chloride plus sodium IS salt.
Basic Supplements List:
Calcium and Magnesium Citrate must be bought separately and taken in equal amounts. When bought separately it is easier to take more or less of each as needed, in case you need to take more or less of either one. Many products combine calcium and magnesium supplements with a ratio of 2:1 (calcium to magnesium), in which case a separate supplement of magnesium citrate is necessary in order to equal out the ratios. Do not buy calcium or magnesium supplements containing other nutrients like potassium, zinc, vitamin D, etc.
Most physicians, health care practitioners, and nutritionist recommend taking 1,000 to 1,500 mg of calcium daily. Taking high amounts of calcium without magnesium will deplete magnesium in the body, so taking such high amounts of calcium will be very damaging in the long run. Some may recommend magnesium also be taken, but many do not. Some may only recommend a ratio of 1:3 calcium to magnesium. However, this is not correct and it can cause serious health issues.
Most people nowadays are more deficient in magnesium than in calcium, so it is important to take at least an equal amount, or a 1:1 ratio, until you see how your body reacts. The amounts may vary a little, depending upon the amount of calcium in your diet and the condition of your digestive system. Most people will do very well on 600 mg each of calcium and magnesium per day, taken in two doses of 300 mg each.
Also consuming grains, nuts, and seeds that aren’t properly prepared binds up minerals in the intestines, so they are unavailable to your body. That is because Nature coats them with a substance called phytates which is necessary to protect them, that must be removed by proper soaking and/or leavening (like sourdough) before they are fit for human consumption. They also are coated with an enzyme that interferes with protein digestion – see Grains, Nuts, Seeds & Legumes Must Be Properly Prepared. That is why there are no grains, nuts, seeds or legumes on this Candida Diet.
Eggshells are a great source of calcium. Eggshell calcium contains healthy, balanced calcium because it also contains trace amounts of other minerals. Eggshell calcium is probably the best natural source of calcium, and it is easier for your body to digest and absorb than tablets or capsules. One-half (1/2) teaspoon of powdered eggshells equals 400 mgs of calcium. See Calcium Made From Eggshells.
Calcium and Magnesium Doses: Take 300 mg of calcium citrate two times a day, along with 300 mg of magnesium citrate two times a day, for a total of 600 mg per day of each. Do not take more than 500 mg of calcium at a time since your body cannot process it properly. If you drink 4 cups of Mineral–Rich Bone Broth daily you do not need to take any calcium or magnesium supplements. Also when you consume a whole can of sardines you may only need 1/2 a dose of calcium.
Vitamins A & D, and Omega-3, Recommended Daily Amounts:
- Vitamin A: 20,000 to 30,000 IU
- Vitamin D: 800 to 1,200 IU
- Omega-3: 2,000 to 3,000 mg (includes EPA plus DHA listed separately on the label.
Note: Fish “livers” contain omega 3 and vitamins A and D, while fish oil is from the body of the fish and it only contains Omega 3 and no vitamins A and D.
In Summer the sun produces vitamin D on the oils of the skin, however, I believe it is difficult to almost impossible, for most people today to get enough vitamin D from the sun since there are so many factors involved, including having enough oils built up on the skin, and not showering or bathing too often using chlorinated water and soap which removes natural oils, etc.—see Vitamin D – Amount of Sun Exposure Required for more details.
For that reason I recommend everyone take cod liver oil all year. See Cod Liver Oil Products or Brands with Nutrient Levels which compares some brands, and gives doses along with extra supplements that are required in order to obtain the Recommended Daily Amounts (above). You will see in that article that The best overall brand of cod liver oil is Garden of Life Olde World Icelandic Cod Liver Oil (glass bottle).
Vitamin B Complex, Niacin (B3) & Thiamine (B1)
All B vitamins supplements do not have to be balanced, so it is safe to take extra B vitamins as recommended, including Niacin (B3) and Thiamine (B1) when you are also taking Vitamin B Complex at the same time.
Vitamin B Complex, two alternatives:
Note: If you cannot buy a vitamin B complex that contains niacin, and instead it contains a non-flushing niacin called niacinamide, you need to buy “true” niacin (B3) separately and take it in addition to vitamin B complex that contains niacinamide.
Niacin causes a flush, which includes red and itchy skin because it dilates blood vessels, even the tiniest capillaries, which releases radiation and is important for the body’s detoxification processes. Be sure to buy niacin in 50 mg or 100 mg size, and not 500 mg, otherwise your niacin flush will be extremely uncomfortable, but it is not damaging.
Radiation from the sun and other sources, along with many other toxins, build up in the body – remember all those terrible sunburns? Radiation is eliminated by taking niacin (B3), which also helps the body get rid of heavy metals, other toxins, and it also oxygenates the body. Niacin is very important for the detoxification pathways in the body so they can function like they should. But as always, all nutrients work together, so Niacin alone doesn’t help.
A niacin flush causes the skin to turn red and tingle, and it will feel hot and itchy. This particularly happens in the face, neck, and ears. Dry skin can also been experienced. The hot feeling is similar to “hot flashes” experienced by women during menopause. “Flushing” occurs because the capillaries (tiny blood vessels) are opening up in the skin. This usually lasts less than 1 hour, but it is not harmful in any way. Do not buy non-flushing niacin, called niacinamide, since it does not provide the same benefits as “true” Niacin (B3). Do not be concerned if you do not get a niacin flush when you first start on this program, and do not increase doses because you are not getting a flush.
- Nutritional Yeast “Flakes”—ensure you buy the “flakes” and not just “nutritional yeast” of any kind, which contain active yeasts which will cause problems for unhealthy people. There are many good brands available, including Red Star, Frontier, NOW, KAL, etc. Take two (2) heaping tablespoons per day, mixed into water, soup, Bee’s Egg Drink or other foods. It has a nutty flavor that most people and children like. It contains Niacin (B3) which will cause a flush, including red and itchy skin, which is nothing to be concerned about – see Niacin (B3) for more information.
- Vitamin B Complex tablets or capsules —Buy a Vitamin B Complex brand that is balanced (also called synergistic, which means the same thing), since all of the B vitamins work together. It should contain the following B vitamins (Note: Buy a brand that contains most of the B vitamins listed below, that is in the amounts given):
- 50 mg Vitamin B-1 (Thiamine)
- 50 mg Vitamin B-2 (Riboflavin)
- 50 mg Niacin (not niacinamide which is synthetic) – see Note Below
- 50 Vitamin B-6 (Pyridoxine)
- 50 mcg Vitamin B-12
- 50 mcg Biotin
- 1 mg Folic Acid
- 50 mg D-Pantothenic Acid
- 50 mg Choline
- 50 mg Inositol
- 50 mg Para Amino Benzoic Acid (PABA)
- Take Thiamine (B1) in addition to Vitamin B Complex and Niacin (B3). Additional thiamine improves sleep, prevents nightmares, improves appetite, helps digestion, helps the bowels move, improves mood, memory and depression, helps alleviate cravings, increases serotonin, helps the heart and circulation, improves liver function, and is vital for the brain and nervous system.
- Vitamin B Doses — the doses below are taken “two times a day with meals”.
Note: Even though Nutritional Yeast Flakes contain niacin (B3) and thiamine (B1) it is advisable to also take the doses recommended above.Vitamin C (ascorbic acid)
Note: To avoid getting loose stools (diarrhea) from vitamin C, which is called the bowel tolerance level, start with 500 mg 2-3 times a day and gradually increase it. Diarrhea is also a detoxifying symptom that your body creates in order to get rid of toxins, so vitamin C may not be the cause.
Ascorbic acid powder or crystals are less expensive to take than vitamin C tablets. However, ascorbic acid can upset the stomach so it should be taken with foods/meals. Also it can be hard on the teeth, so rinse your mouth well after drinking it.
Do not use sodium ascorbate, since it contains calcium and magnesium, or possibly baking soda. If there is any calcium and magnesium in your vitamin C you will not be able to regulate taking the correct amounts of calcium and magnesium. Baking soda is high in sodium which is diuretic, meaning it makes the body get rid of water and minerals along with it.
Vitamin C Dose: Take 4,000 mg total per day, divided between 3 meals. Start with 500 mg twice a day and gradually increase it to avoid getting loose stools. If you get loose stools lower the dose for awhile and take more time to increase the amounts.
Vitamin E (natural source only). Natural source vitamin E is indicated by the “d” in front of the different types of vitamin E, i.e. d-alpha-tocopherol. The synthetic version begins with “dl”, i.e. dl-alpha-tocopherol. Clear Base or dry base formulas are soy-free, but evidently soy-derived vitamin E supplements do not contain the damaging substances found in other soy products.
Vitamin E Dose: Take 200 IU twice a day or 400 IU once a day. If you are already taking a higher dose of vitamin E continue on that dose since your body will be used to it. However, no one should take more than 800 IU per day, except for short periods of time since higher doses can interfere with the balance of fats, oils, and oil soluble vitamins.
- Eat the correct ratios of protein to fat to carbs from nutrient-dense foods as close to Mother Nature as possible — see Calculate Protein, Fat & Carbs Ratios. The high “good” fats diet, along with supplements, helps pull nutrients out of all foods consumed, including minerals, and there are many important minerals in meats and eggs.
- By taking calcium/magnesium supplements, noted above.
- Consume at least 1 cup of a mineral-rich bone broth per day. It should be a “true” bone broth where the bones have been soaked and cooked in an acidic medium, and simmered long enough on low heat to pull the minerals out of the bones — see Mineral-Rich Bone Broth recipe.
- By drinking, and cooking with, good filtered tap water that contains natural minerals as close to Mother Nature as possible. Do not use reverse osmosis or distilled water, since they are devoid of minerals, and actually leach (pull out) minerals in the body. Adding minerals to the water doesn’t help, since it won’t stop the leaching, and it isn’t possible for processed minerals to duplicate Mother Nature’s natural minerals.
Therefore it is better to use a simple filter, like Brita or PUR, which filters out chlorine and some contaminates, so you are getting natural occurring minerals, or buy a good reputable Spring water. Another alternative is to boil water for 30 minutes to get rid of chlorine and some contaminates.
Do not be concerned about fluoride in your water, since you will be eliminating all other sources of toxic fluoride on this program, including dental treatments, toothpaste, and processed foods and drinks. Fluoride is much more dangerous when there are many sources that accumulate in your body, rather than just one source like water.
You should never drink softened water since it is high in sodium which is diuretic, meaning it makes the body get rid of water along with important minerals.
- Consume “good” ocean sea salt every day that contains over 84 minerals — Light Grey Celtic Brand Ocean Sea Salt is available at iHerb. Ocean sea salt provides the correct of “true” sodium and chloride that are 2 of the 7 macrominerals required in higher amounts every day. As noted above, there are enough macrominerals, other than calcium, magnesium, sodium and chloride, contained in the diet, i.e. potassium, sulphur, and phosphorus.
Do not use Redmond’s Sea Salt since it only contains 54 minerals, and not 84 minerals like “true” ocean sea salts.
The grey color of ocean sea salt indicates the amount of minerals in it, and it should be moist. The larger the crystals and the moister it is, the more minerals it will contain, as opposed to fine grades (finely ground) of the same salt that are lighter grey.
Since good ocean sea salt is coarse and moist it is not possible to grind it in a regular pepper or salt grinder, so special grinders must be used. It can be ground it up in a coffee grinder, but the grinder should be cleaned and left to dry out otherwise it will cause it to rust. It is much better to sprinkle large moist crystals on foods or into drinks with your fingers, rather than grinding them up.
Ocean Sea Salt Doses: — Consume 1.5 teaspoons of large gray crystals or 1 teaspoon of fine grades (ground up) per day of “good” ocean sea salt, taken in divided doses with meals by sprinkling them on foods and/or added to water.
The best way to obtain all of the minerals your body needs is:
- 50 mg of Vitamin B Complex OR one heaping tablespoon of Nutritional Yeast Flakes – see Note below.
- 50 mg of Niacin (B3) if “true” niacin is not in the Vitamin B complex. Be sure to buy 50 or 100 mg tablets and not 500 mg. If the tablet is 100 mg, cut it in half so you aren’t getting too much at one time.
- Take 100 mg of Thiamine (B1).