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Protective Diet Education Master Course

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  1. Lesson #346 | The Microbiome Population Project : Objective & Results
  2. Lesson #345 | Air Frying & Incorporating Medicinal Mushrooms
  3. Class #344 | Reduce Toxic Load: Castor Oil Deodorant & More
  4. Class #343 | Slimming Down with Concession Stand Nachos
  5. Class #342 | Burritos With Homemade 12-Inch Flour Tortillas
  6. Class #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
  7. Lesson #340 | Resistant Starch & Unforgettable Theme Fries
  8. Class #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
  9. Class 338 | Eliminating The Diet Struggle Reward Cycle
  10. Class #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
  11. Class #336 | Bring This To Thanksgiving
  12. Class #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  13. Class #334 | Vinegar Making Workshop
  14. Class #333 | Get Motivated With Exciting Goals
  15. Class #332 | Canning Whole Applesauce
  16. Class #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  17. Class #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  18. Class #329 | Soymilk & Active Meditation with Positive Self-talk
  19. Class #328 | Weight Loss Challenge and the Salad Crunch Wrap
  20. Class #327 | Binge Eating and The Butyrate Bath
  21. Class #326 | 45-Second Tortillas & Daily Diligence
  22. Class #325 | 3-Month Goal Challenge
  23. Class #324 | Get Shredded With Carrot Salad
  24. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  25. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  26. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  27. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  28. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  29. Class 318 | Garden Confetti Bread Cooking Demonstration
  30. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  31. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  32. Class #315 | 12 - Steps To Improve Your Metabolism
  33. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  34. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  35. Class #312 - Calling All Health Geeks & Health Enthusiasts
  36. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  37. Class #310 - Using Bread Makers and Milling Whole Grains
  38. Class #309 - Get Excited and Get It Done
  39. Class #308 - Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  40. Class #307 - Terminal Cancer Cure Part 1: Diagnosis Decisions
  41. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  42. Class #305 - Protective Sprouts
  43. Class #304 - Personal Weight Loss Consultation
  44. Class #303 - ProtectiveDiet.com Tutorial
  45. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  46. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  47. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  48. Class #299 | Making Organic Soymilk & Yogurt
  49. Class #298 | Stress Elimination Challenge
  50. Class #297 - Fall Harvest and Winter Food Storage
  51. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  52. Class #295 | 48-Hour Fast: Day Two
  53. Class #294 | 48-Hour Fast: Day One Support
  54. Class #293 | 48-Hour Fast: Plan & Prep Guide
  55. Class #292 | Travel - Manifest - Peach Buckle
  56. Class #291 | July Garden Tour : Learn as we GROW with community support
  57. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  58. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  59. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  60. Class #287 | Achieving A Pro Mindset
  61. Class #286 - Our New Workplace for Wellness
  62. Class #285 Protective Kimchi 101
  63. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  64. Class #283 - Melt & Bake Cheeze Pro Tips
  65. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  66. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  67. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  68. Class #279 | Nutty Butter & The Noodle Bowl
  69. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  70. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  71. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  72. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  73. Class #274 - Road Trip Travel
  74. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  75. Class #272 - Allergies and the Microbiome
  76. Class #271 - You Can’t Outrun an Unhealthy Diet
  77. Class #270 - Protective Diet Pro Tips
  78. Class #269 - Getting Comfortable Enjoying Delicious Food
  79. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  80. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  81. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  82. Class #265 - What's Your Food Mood
  83. Class #264 – Two Years Day Fasting on a Protective Diet
  84. Class #263 – Bag of Questions
  85. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  86. Class #261 - Eliminate Produce Waste & Shopping Trips
  87. Free Class #260 - Day One On a Protective Diet
  88. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  89. Class #258 - Pandemic Pantry
  90. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  91. Class #256 – Cornflakes & Cholesterol
  92. Class #255 – Baking Bread & Following Through on a Protective Diet
  93. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  94. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  95. Class #252 - Making MoJos - New Year New You
  96. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  97. Class #250 – Instant Vanilla Extract
  98. Class #249 – Paralyzed By Stress
  99. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  100. Class #247 – Intro to Indian
  101. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  102. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  103. Class #244 – Back To The Basics 2019
  104. Class #243 – Health Benefits of Spicy Food
  105. Class #242 – Tips From The Pros Weekend
  106. Class #241 – Increase Protective Lycopene with Fermented Salsa
  107. Class #240 – All Natural Beauty
  108. Class #239 – Tweak Your Physique
  109. Class #238 – Protective Beverages
  110. Class #237 – What I Eat In A Day Spring 2019
  111. Class #236 – Weeknight Setup SUS
  112. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  113. Class #234 – Know Your Fast Five
  114. Class #233 – Biology of Burning Body Fat
  115. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  116. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  117. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  118. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  119. Class #228 - Benefits of Fermented Food
  120. Class #227 - Navigating ProtectiveDiet.com
  121. Class #226 - New Year/New You
  122. Class #225 - Dementia Defense
  123. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  124. Class #223 – Call To Action
  125. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  126. Class #221 – Day Fast and Feast
  127. Class #220 | Day Fast & Feast Guide
  128. Class #219 - Day Fasting on a Plant Based Diet
  129. Class #218 - The Hideous Truth of Opioid Addiction
  130. Class #217 - Baby Jack Ribs BBQ or Baked
  131. Class #216 – I Lost My Way
  132. Class #215 – Glamping On A Protective Diet
  133. Class #214 – In Flight Travel Meal Made Easy
  134. Class #213 – Healthiest Summer Kick-off Challenge
  135. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  136. Class #211 - Weighing the Risks of Cancer Screening
  137. Class #210 - Easy Bake Loaf Bread
  138. Class #209 - Soup for One
  139. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  140. Class # 207 - The Need To Feed
  141. Class #206 - Tea Ritual & Spices for Protection
  142. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  143. Class # 204 - Body Management & Understanding Cancer
  144. Size 22 to a Size 2
  145. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  146. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  147. Class #201 - Kitchen Peptalk
  148. Class #200 - Stop The Snacks Challenge
  149. Class #199 - Organic Co-Op Shopping Tour
  150. Class #198 - Grocery Store Restock
  151. Class #197 - Costco Run
  152. Class #196 - International Market Tour
  153. Class #195 - Navigating Holiday Dinners
  154. Class #194 - Co-Cooking Cherry Cheeze Danish
  155. Class #193 - Co-Cooking A Taste of Thanksgiving
  156. Class #192 - Co-Cooking Sauerkraut
  157. Class #191 - Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  158. Class #190 - Cancer & Angiogenesis Inhibitors
  159. Class #189 - Co-Cooking Egg-less Omelet
  160. Class #188 - Co-Cooking Apple Fritter Cake
  161. Class #187 - The PD Groove
  162. Class #186 - Co-cooking Flatbread Pizza
  163. Class #185 - Picnic with Julie Marie
  164. Class #184 - Dinner Party with Julie Marie
  165. Class #183 - Batch Cooking Can Stall Weight Loss
  166. Class #182 - A Summer Day Eating PD
  167. Class #181 - Keep It Out & Keep It Off
  168. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  169. Class #179 - Weekend of Wellness
  170. Class #178 - All Natural Cleaning
  171. Class #177 - Annual Halftime Checkin
  172. Class #176 - PD Picnic Packing
  173. Class #175 - Mastering Oil-free Grilled Pizza
  174. Class #174 - Downsizing Daily Salads
  175. Class #173 - Fat-Free Salad Dressing 101
  176. Class #172 - Falafel Party & Protective Spices
  177. Class #171 - The Burden Of Thin
  178. Class #170 - Slimming Down With Biscuits & Gravy
  179. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  180. Class #168 - Making Quick-Mix Pizza
  181. Class #167 - Opiods Causing More Pain Than Surgery
  182. Class #166 - A Winter Day Eating PD
  183. Class #165 - Rolling Sushi & Gimbop
  184. Class #164 - Eliminate, Heal and Achieve Optimal Health
  185. Class #163 - Handicapping The Binge
  186. Class #162 - Emergency Hospital Prep
  187. Class #161 - Tips For Limiting Stress In Challenging Times
  188. Class #160 - Feeling Anxious About Greens
  189. Class #159 - Sweet Action Saturday
  190. Class #158 - Be The Boss Of Your Body
  191. Class #157 - Preparing To Be Away
  192. Class #156 - Calendar of Achievements
  193. Class #155 - Cancer Prevention & Regression on a Protective Diet
  194. Class #154 – Daily Application
  195. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  196. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  197. Class #151 - Hosting House Guests Protective Diet Style
  198. Class #150 - Complimentary Video Coaching Hour
  199. Class 149 - Video Coaching Hour
  200. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  201. Class #147 - Pressure Cooker Stir Fry
  202. Class #146 - Video Coaching Hour
  203. Class #145 - Cutting Food Costs & Improving Food Quality
  204. Class #144 - Mastering Mindful Eating Part 2: Following Through
  205. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  206. Class #142 - Video Coaching Hour
  207. Waking Up In America radio interview
  208. Class #141 - Maintaining A Healthy Weight & Vitality
  209. Class #140 - Video Coaching Hour
  210. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  211. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  212. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  213. Class #136 - Oil-Free Grilling Techniques Part 1
  214. Class #135 - Packing a PD Picnic or Water Park Tailgate
  215. Class #134 - Tea Party Sipping on Liquid Antioxidants
  216. Class #133 - Spices and Aromatic Herbs
  217. Class #132 - Making Cutlets
  218. Class 131 - Video Coaching Hour #1
  219. Class #130 - Yogurt & Notzzarella Cheeze
  220. Class #129 - Daily Actions to Eliminate Stress
  221. Class #128 - Vitamins, Sunscreen and How They Work
  222. Class #127 – Kitchen Tools – Efficiency & Fun
  223. Class #126 - Cancer: The Protective Diet Advantage
  224. Class #125 - Kitchen Tools - Beginner Essentials
  225. Class #124 - Pick a Positive Proactive Partner
  226. Class #123 - Set It & Forget It Meals
  227. Class #122 - Freedom To Succeed
  228. Class #121 - Enjoying Cruciferous Vegetables
  229. Class #120 - Seven Steps to Overcoming Self Doubt
  230. Class #119 - Chili Cook-Off on Game-Day
  231. Class #118 - SUS - Set-Up For Success
  232. Class #117 - Fresh Restock
  233. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  234. Class #115 - Rice Dishes From Around the World
  235. Class #114 - Kicking off the New Year
  236. Class #113 - Authentic Salsa
  237. Class #112 - Daily Spa Rituals
  238. Class #111 - Coffee and Diet Soda
  239. Class #110 - PD Holiday Mock-Tail Party
  240. Class #109 - Protection For Our Planet
  241. Class #108 - Whole Food Detox and Taste-bud Reprogram
  242. Class #107 - ProtectiveDiet.com User Guide
  243. Class #106 - Holiday Stress
  244. Class #105 - Commitment Class Kick Off
  245. Class #104 - KP Duty
  246. Class #103 - Learn Tips From A Minimalist
  247. Class #102 - Planning For Success
  248. Class #101 - Soup Month
  249. Class #100 - Eating A Diet In Perfect Balance
  250. Class #099 - Visualize Optimal Health
  251. Class #098 - Set Up Sunday
  252. Class #097 - 21 Meals to PD Mastery
  253. Class #096 - Kitchen Set-Up for Efficiency
  254. Class #095 - Back to school lunch packing Protective Diet Style
  255. Class #094 - Getting Back On Track
  256. Class #093 - Micro Goals
  257. Class #092 - Food Anxiety
  258. Class #091 - Transitioning to a Plant-Based Household
  259. Class #090 - Pizza Party
  260. Class #089 - Goal Setting
  261. Class #088 - Summer Holidays Protective Diet Style
  262. Class #087 - Pantry Par Stocking System
  263. Class #086 - Sugar In Health Food Camouflage
  264. Class #085 - Simplicity & Meal Satisfaction
  265. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  266. Class #083 - Sip on this
  267. Class #082 - Mastering Label Reading & Understanding Food Additives
  268. Class #081 - Your Body's Sweet Spot
  269. Class #080 - Shift from Deprivation to Privilege
  270. Class #079 - Dining Out Protective Diet Style
  271. Class #078 - Checkup Follow up visit
  272. Class #077 - Spectacular Salads - PD salad prep 101
  273. Class #076 - The Three Phases Of Recovery & Following Through
  274. Class #075 - Spring Cleaning
  275. Class #074 - Oven Tips and Tricks
  276. Class #073 - Super Tasters and Taste Bud Evolution
  277. Class #072 - The PD-Practice Check-Up
  278. Class #071 - The power of the imagination
  279. Class #070 - Eliminating Doubt
  280. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  281. Class #068 - Beans, Beans, Beans
  282. Class #067 - The Practice Of Gratitude
  283. Class #066 - Checking Into Your Healthy Life
  284. Class #065 - Kitchen Spa
  285. Class #064 - Secure Your Own Mask First
  286. Class #063 - Stove Top Tips & Tricks
  287. Class #062 - New Year! New Resolution
  288. Class #061 - Enjoying Your Journey to Goal
  289. Class #060 - Simple Meal Planning
  290. Class #059 - Encouraging and Coaching
  291. Class #058 - Improving Knife Skills
  292. Class #057 - Optimal Outlook
  293. Class #056 - Protective Diet & The Holidays
  294. Class #055 - Traveling Protective Diet Style
  295. Class #054 - Excuses Are Just Excuses
  296. Class #053 - Garlic Party
  297. Class #052 - Microwave...Yea or Nay
  298. Class #051 - We're Talking Tofu
  299. Class #050 - Let’s Talk & Cook Potatoes
  300. Class #048 - Greens and their importance in a Protective Diet
  301. Class #047 - Chopping, dicing, slicing and shredding
  302. Class #046 - Type I & Type II Diabetes
  303. Class #045 - Weight loss average on a Protective Diet
  304. Class #044 - Fundamentals
  305. Class #043 - Are some grains better than others?
  306. Class #042 - Protection For Human Health, The Animals & Planet Earth
  307. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  308. Class #040 - Recipes for Success
  309. Class #039 - Lunch Packing
  310. Class #038 - Cooking with Kids
  311. Class #037 - Sleeping Like A Rock
  312. Class #036 - Nuts
  313. Class #035 - Search Box Dinners & Meals Without Planning
  314. Class #035 - Search Box Dinners & Meals Without Planning
  315. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  316. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  317. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  318. Class #031 - Indigestion and Digestive Issues
  319. Class #030 - Workouts and Weight Loss
  320. Class #029 - Why am I sick?
  321. Class #028 - Inner Child Frame of Mind
  322. Class #027 - Being Challenged By Diet Trends
  323. Class #026 - Outdated recommendations in the Health Care System
  324. Class #024 - Food Obsessions
  325. Bonus - Grocery Store Tour of Costco
  326. Class #025 - Accepting and Loving The New Healthy You
  327. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  328. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  329. Class #021 - Emotional Eating
  330. Class #020 - Food Additives & Code Names
  331. Class #019 - Kitchen Tools
  332. Class #018 - Raw vs. Cooked
  333. Class #017 - How to travel on a Protective Diet
  334. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  335. Class #015 - GMOs & Non-Organics
  336. Class #014 - Acknowledging Your Achievements
  337. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  338. Class #012 - How To Identify and Eliminate Emotional Eating
  339. Class #011 - Pantry Staples & Refridgerator Stocking
  340. Class #010 - Greens Discussion
  341. Class #009 - Alcoholic Beverages
  342. Class #008 - Understanding Cholesterol
  343. Class #007 - Understanding the Endothelium
  344. Class #006 - Taste bud reprogramming and eliminating food cravings
  345. Class #005 - Vitamin supplementation
  346. Class #004 - Lead By Example & Walk The Walk
  347. Class #003 - Protein sources & ideal amounts
  348. Class #002 - Identify true hunger, food cravings and emotional eating
  349. Class #001 - Starting a Protective Diet
Lesson 249 of 349
In Progress

Class #100 – Eating A Diet In Perfect Balance

Julie Marie September 22, 2015

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

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

Vocabulary

Whole Plant FoodsTrace FatsPhytochemicalsOmega 3 Fatty Acids
CarbohydratesProteinsAntioxidantsOmega 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 NormProtective 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 OatsCorn Beans Lentils Chia Seed
Proteins
The NormProtective 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 menProtein 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 NormProtective 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, FlaxseedAll 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 WaterBaked Mac n CheezeBlack Bean and Corn Summer SaladItalian “Sausage” Pizza
Cheezy Scalloped PotatoesRed EnchiladasSweet Onion VinaigretteChocolate Chia Seed Pudding
Original Awesome SauceKing SaucePopcornGluten Free Apple Pie
Tomato Cream SauceBeefless Taco FillingBanana Health BreadBreakfast Brownies

Recommended Classes

#003 Protein Sources & Ideal Amounts#036 Nuts
#026 Outdated Recommendations in HealthcareVideo: 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/

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