Click here to read this week’s newsletter: 100 Lessons Celebrating Community Success: http://eepurl.com/bz1PkT

[groups_member group=”Premium,Legacy”]

Click here to download a printable PDF version of Class Notes

[/membership]

Protective Diet Class #100

Eating a Diet in Perfect Balance

This class simplifies omega fatty acids and reinforces a low fat, whole food, plant-based diet as the source of perfect nutritional symphony in the body. Feel confident that a Protective Diet meets all your nutrient needs and consider it the greatest honor you can offer yourself three times a day.

Announcements

• Engage in our support group, Protective Diet Living (PDL) and let us know your health goals so we can encourage you.
• Read the Newsletter celebrating 100 weeks of Protective Diet Education community success.

Vocabulary

Whole Plant Foods	Trace Fats	Phytochemicals	Omega 3 Fatty Acids
Carbohydrates	Proteins	Antioxidants	Omega 6 Fatty Acids

Action Steps for Total Confidence in Whole Foods Nutrition

• Trust Whole Foods to Provide Whole Nutrition
• Whole foods are the ideal way to get the proper quantity and balance of nutrients to support body structure and function.
• Each whole food has a perfect balance of protein, carbohydrates, phytochemicals and antioxidants that work to defend our bodies from free radicals that may mutate our cells. Whole foods are the protection on a Protective Diet.
• Key nutrients in the diet are carbohydrates, proteins and fats. We do not eat any isolated nutrients on a Protective Diet.
• When eating a diet of whole foods there is no need to be concerned about nutritional deficiencies.
• The perfect balance happens automatically when we eat foods from nature that are not high in fat or processed.
• A Protective Diet promotes health and longevity in perfect nutrient ratio: 85% carbohydrate — 8-10% protein — 5-6% fat.

Carbohydrates
The Norm	Protective Diet
“I don’t eat carbs.”   Typically, Carbohydrate is: Refined Carbohydrates + Sugar=Candy Refined Carbohydrates + Fat=Potato Chips   We avoid these carbs on a Protective Diet also.	Clean, plant-based carbohydrates in whole food form, free of added sugars and fats comprise 85% of our calories on a Protective Diet. These foods also contain protein and fat in perfect balance. Examples include the following and more:
	Rice Potatoes Whole Grain Pasta Oats	Corn Beans Lentils Chia Seed

Proteins
The Norm	Protective Diet
“You can’t build muscle without animal protein.”   Typically, Protein is:   Protein Powders Extracted Proteins (pea protein, etc.) Animal Protein             We avoid all of these proteins on a Protective Diet.	Protein in whole foods form comprises 8-10% of our calories on a Protective Diet. Even without beans a Protective Diet meets and exceeds your daily protein requirements:
	Recommended Daily Protein: Eating 1500 calories/day 33g/day for women42g/day for men Eating 2000 calories/day 44g/day for women56g/day for men	Protein in 1 serving of PD Baked Mac & Cheeze 1 cup Soymilk 7.0g ¼ lb Whole Grain Pasta 16.5g ¼ cup Nutritional Yeast 8.0g 1 cup Green Peas 6.6g TOTAL ~38.0g
	Extracted proteins are loaded with food additives.Excessive protein is very taxing on our liver and kidneys.Eliminate stress on the kidneys and the need for dialysis by removing isolated proteins and foods requiring filtering.

Fats
The Norm	Protective Diet
“Your child needs fat for their brain to grow.”“You need fat to absorb fat-soluble vitamins.”“You need fish oil or flaxseed for Omega 3s.”Typically, Fat is: Animal Fat Extracted Oils (olive oil, fish oil, etc.) Coconut, Avocado, Nuts, Flaxseed	All whole plant foods contain trace amounts of fat to assist in vitamin absorption within the food itself in the perfect amount. On a Protective Diet, fats in whole foods provide 5-6% of our calories. Extracted fats breakdown the endothelium.The liver produces all the saturated fat and cholesterol we need.However, Omega 3 and Omega 6 must be obtained from food.No supplementation is necessary when you follow a Protective Diet.
Omega 3s and Omega 6s in Perfect Balance The body needs them in a proper ratio for normal functioning.		We need 6s and 3s in a ratio range of 1:1 up to 4:1 A typical diet is imbalanced in ratios of 10:1 up to 25:1
Omega 6s compete with Omega 3s for use in the body, therefore excessive intake of Omega 6 fatty acids can inhibit Omega 3s.Omega 6s are in oils; snack foods such as crackers and cereals. Consumption of these foods causes imbalance and disease.On a Protective Diet we remove oils and processed foods, which brings the imbalance of Omega 6s dramatically down.Getting Omega 6s from whole grains and vegetables keeps it in a normal range and perfectly balanced with Omega 3s.Omegas 6s and 3s occur naturally in proper ratio in whole foods. The recommended daily intake is 1.6g/day.Both leafy greens and PD salad dressing contain Omega 3s in perfect balance with Omega 6. 1T. Chia Seed has 2.5g of Omega 3s.Other plant-based diets, which are not as optimal, advocate fish oil and flaxseed as necessary sources of Omega 3s.Omega 3s in fish oil (EPA and DHA) are unstable molecules that tend to decompose and release free radicals.Whole Flaxseeds must be ground for Omega 3s. Chia seeds are more effective for thickening dressings in smaller amounts.

• Do Supplement with Vitamin B-12
• Easiest way to meet this need is with a daily vitamin spray, such as Methyl B12, which is clean.
• All other essential vitamins are useable in their natural form on a Protective Diet.
• The recipes are no mistake. I include the ingredients for flavor, and to get all the phytonutrients you need into your diet.

Cooking Tips

• A high speed blender with the 4-sided jar is necessary to thoroughly mix Protective Diet dips, dressings and sauces.
• White Chia Seed is recommended over black for an appealing color in Protective Diet condiments.
• Protective Diet Pies are delicious cold the next day instead of when you are full after eating a complete meal.
• The ideal dinner party dessert is a beautiful fruit platter with watermelon, raspberries, blackberries and/or grapes.

Student Q&A

Q: What are tips for staying on plan when you are stressed and craving off-plan foods?

Q: Does nutritional yeast count as your B Vitamins?

Q: Does ground flaxseed have the same or similar level of Omega 3s as chia seed?

Q: Is it possible to assemble a PD pie and then bake it later?

Encouragement

• I love our food. I can’t believe we know so much and we get to make these perfect choices, and our confidence in what we eat reduces stress and improves our mood, we know everything on our plate is there to serve our health and we love the taste of it.

“We are going for the cleanest, healthiest diet we can eat that’s sustainable and produces awesome results, keeping it fresh, fun and continually evolving.”

Recommended Recipes

Flower Water	Baked Mac n Cheeze	Black Bean and Corn Summer Salad	Italian “Sausage” Pizza
Cheezy Scalloped Potatoes	Red Enchiladas	Sweet Onion Vinaigrette	Chocolate Chia Seed Pudding
Original Awesome Sauce	King Sauce	Popcorn	Gluten Free Apple Pie
Tomato Cream Sauce	Beefless Taco Filling	Banana Health Bread	Breakfast Brownies

Recommended Classes

#003 Protein Sources & Ideal Amounts	#036 Nuts
#026 Outdated Recommendations in Healthcare	Video: The Truth About Oils and Dietary Fats
#128 Vitamins Sunscreen & How They Work	#170 Slimming Down w/Biscuits and Gravy
#080 Shift From Deprivation to Privilege	#068 Beans, Beans, Beans

Class Description:

This class simplifies omega fatty acids and reinforces a low fat, whole food, plant-based diet as the source of perfect nutritional symphony in the body. Feel confident that a Protective Diet meets all your nutrient needs and consider it the greatest honor you can offer yourself three times a day.

Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-100-eating-a-diet-in-perfect-balance/