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Protective Diet Education Master Course

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  1. Lesson #360 | Reversing Diabetes Checklist
  2. Lesson #359 | Boule In My Bread Maker
  3. Lesson #358 | Fermenting Onions With Julie Marie
  4. Lesson #357 | Protective Maintenance
  5. Lesson #356 | Sauerkraut Master Class
  6. Lesson #355 | Whole Wheat Berry Bread & Excess Skin Elimination
  7. Lesson #354 | Cream Of Beauty Broth Slim Down Support Challenge
  8. Lesson #353 | OMAD Thanksgiving! Leftover Solutions: Holiday Casserole
  9. Lesson #352 | Winter Freezer & Flavor Building Techniques
  10. Lesson #351 | Promote GLP-1 The Satiation Hormone For Sustainable Weight Loss
  11. Lesson #350 | Promote: The Microbiome Population Project
  12. Lesson #349 | Protect: The Microbiome Population Project
  13. Documentary: Secret Ingredients - Protective Movie Night
  14. Lesson #348 | Populate: The Microbiome Population Project
  15. Lesson #347 | 30 Day Detox: The Microbiome Population Project
  16. Lesson #346 | Objective: The Microbiome Population Project
  17. Lesson #345 | Air Frying & Incorporating Medicinal Mushrooms
  18. Lesson #344 | Reduce Toxic Load: Castor Oil Deodorant & More
  19. Lesson #343 | Slimming Down with Concession Stand Nachos
  20. Lesson #342 | Burritos With Homemade 12-Inch Flour Tortillas
  21. Lesson #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
  22. Lesson #340 | Resistant Starch & Unforgettable Theme Fries
  23. Lesson #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
  24. Lesson #338 | Eliminating The Diet Struggle Reward Cycle
  25. Lesson #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
  26. Lesson #336 | Bring This To Thanksgiving
  27. Lesson #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  28. Lesson #334 | Vinegar Making Workshop
  29. Lesson #333 | Get Motivated With Exciting Goals
  30. Lesson #332 | Canning Whole Applesauce
  31. Lesson #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  32. Lesson #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  33. Lesson #329 | Soymilk & Active Meditation with Positive Self-talk
  34. Lesson #328 | Weight Loss Challenge and the Salad Crunch Wrap
  35. Lesson #327 | Binge Eating and The Butyrate Bath
  36. Lesson #326 | 45-Second Tortillas & Daily Diligence
  37. Lesson #325 | 3-Month Goal Challenge
  38. Lesson #324 | Get Shredded With Carrot Salad
  39. Lesson #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  40. Lesson #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  41. Lesson #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  42. Lesson #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  43. Lesson #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  44. Lesson #318 | Garden Confetti Bread Cooking Demonstration
  45. Lesson #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  46. Lesson #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  47. Lesson #315 | 12 - Steps To Improve Your Metabolism
  48. Lesson #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  49. Lesson #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  50. Lesson #312 | Calling All Health Geeks & Health Enthusiasts
  51. Lesson #311 | Time-Sensitive Immune Boosting Benefits of Summer
  52. Lesson #310 | Using Bread Makers and Milling Whole Grains
  53. Lesson #309 | Get Excited and Get It Done
  54. Lesson #308 | Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  55. Lesson #307 | Terminal Cancer Cure Part 1: Diagnosis Decisions
  56. Lesson #306 | A Deep Pantry Saves Us Money & Time While Improving Food Quality
  57. Lesson #305 | Protective Sprouts
  58. Lesson #304 | Personal Weight Loss Consultation
  59. Lesson #303 | ProtectiveDiet.com Tutorial
  60. Lesson #302 | Lifeline Recipe Good & Bad Actions Produce Results
  61. Lesson #301 | Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  62. Lesson #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  63. Lesson #299 | Making Organic Soymilk & Yogurt
  64. Lesson #298 | Stress Elimination Challenge
  65. Lesson #297 | Fall Harvest and Winter Food Storage
  66. Lesson #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  67. Lesson #295 | 48-Hour Fast: Day Two
  68. Lesson #294 | 48-Hour Fast: Day One Support
  69. Lesson #293 | 48-Hour Fast: Plan & Prep Guide
  70. Lesson #292 | Travel - Manifest - Peach Buckle
  71. Lesson #291 | July Garden Tour : Learn as we GROW with community support
  72. Lesson #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  73. Lesson #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  74. Lesson #288 | Socializing & PD Living – a “This Is How We Do It” live broadcast
  75. Lesson #287 | Achieving A Pro Mindset
  76. Lesson #286 | Our New Workplace for Wellness
  77. Lesson #285 Protective Kimchi 101
  78. Lesson #284 | House Hunting Travel Meals & a Personal Jump Start with Bill
  79. Lesson #283 | Melt & Bake Cheeze Pro Tips
  80. Lesson #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  81. Lesson #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  82. Lesson #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  83. Lesson #281 | Making Perfect Yogurt and Eating An Anti-Angiogenic Diet to Prevent Cancer
  84. Lesson #279 | Nutty Butter & The Noodle Bowl
  85. Lesson #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  86. Lesson #277 | Holiday Special - Gingerbread Cookies & Sugar-Free Royal Icing
  87. Lesson #276 | Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  88. Lesson #275 | Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  89. Lesson #274 | Road Trip Travel
  90. Lesson #273 | Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  91. Lesson #272 | Allergies and the Microbiome
  92. Lesson #271 | You Can’t Outrun an Unhealthy Diet
  93. Lesson #270 | Protective Diet Pro Tips
  94. Lesson #269 | Getting Comfortable Enjoying Delicious Food
  95. Free Lesson #268 | Mind Games: Self Awareness & Celebrating Success
  96. Lesson #267 | Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  97. Lesson #266 | Homemade Tortillas & Pro Tips for Perfect Chips
  98. Lesson #265 | What's Your Food Mood
  99. Lesson #264 | Two Years Day Fasting on a Protective Diet
  100. Lesson #263 | Bag of Questions
  101. Lesson #262 | Rebuilding Our Immune System is our Social Responsibility
  102. Lesson #261 | Eliminate Produce Waste & Shopping Trips
  103. Free Lesson #260 | Day One On a Protective Diet
  104. Lesson #259 | Oil-Free Garlic Naan in my Workplace for Wellness
  105. Lesson #258 | Pandemic Pantry
  106. Lesson #257 | How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  107. Lesson #256 | Cornflakes & Cholesterol
  108. Lesson #255 | Baking Bread & Following Through on a Protective Diet
  109. Lesson #254 | Taquitos & Living In the Moment to Reduce Stress
  110. Lesson #253 | Benefits of Nutritional Yeast and Making Cheez-It Crackers
  111. Lesson #252 | Making MoJos - New Year New You
  112. Lesson #251 | Nice Cream Sandwiches & Building a Strong Immune System
  113. Lesson #250 | Instant Vanilla Extract
  114. Lesson #249 – Paralyzed By Stress
  115. Lesson #248 | Self Awareness Training – Not Hungry, but I’m Eating
  116. Lesson #247 | Intro to Indian
  117. Lesson #246 | The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  118. Lesson #245 | Promoting Autophagy While We Eat, Sleep And Play
  119. Lesson #244 | Back To The Basics 2019
  120. Lesson #243 | Health Benefits of Spicy Food
  121. Lesson #242 | Tips From The Pros Weekend
  122. Lesson #241 | Increase Protective Lycopene with Fermented Salsa
  123. Lesson #240 | All Natural Beauty
  124. Lesson #239 | Tweak Your Physique
  125. Lesson #238 | Protective Beverages
  126. Lesson #237 | What I Eat In A Day Spring 2019
  127. Lesson #236 | Weeknight Setup SUS
  128. Lesson #235 | The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  129. Lesson #234 | Know Your Fast Five
  130. Lesson #233 | Biology of Burning Body Fat
  131. Lesson #232 | Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  132. Lesson #231 | Enjoying Fermented Food featuring The Pro Bowl
  133. Lesson #230 | Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  134. Lesson #229 | Fermentation Techniques & Tools Part 1 – Water Brining
  135. Lesson #228 | Benefits of Fermented Food
  136. Lesson #227 | Navigating ProtectiveDiet.com
  137. Lesson #226 | New Year/New You
  138. Lesson #225 | Dementia Defense
  139. Lesson #224 | Sweet Action Rituals & Routines for a Better Life Experience
  140. Lesson #223 | Call To Action
  141. Lesson #222 | Pep Talk with Mexican Pizza Shortcut Techniques
  142. Lesson #221 | Day Fast and Feast
  143. Lesson #220 | Day Fast & Feast Guide
  144. Lesson #219 | Day Fasting on a Plant Based Diet
  145. Lesson #218 | The Hideous Truth of Opioid Addiction
  146. Lesson #217 | Baby Jack Ribs BBQ or Baked
  147. Lesson #216 | I Lost My Way
  148. Lesson #215 | Glamping On A Protective Diet
  149. Lesson #214 | In Flight Travel Meal Made Easy
  150. Lesson #213 | Healthiest Summer Kick-off Challenge
  151. Lesson #212 | Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  152. Lesson #211 | Weighing the Risks of Cancer Screening
  153. Lesson #210 | Easy Bake Loaf Bread
  154. Lesson #209 | Soup for One
  155. Lesson #208 | Workplace for Wellness - Pressure Cooked Frittata
  156. Lesson #207 | The Need To Feed
  157. Lesson #206 | Tea Ritual & Spices for Protection
  158. Lesson #205 | Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  159. Lesson #204 | Body Management & Understanding Cancer
  160. Size 22 to a Size 2
  161. Lesson #203 | Workplace For Wellness - Glazed Cinnamon Rolls
  162. Lesson #202 | PD Progress Challenge & Favorite Fries Cooking Technique
  163. Lesson #201 | Kitchen Peptalk
  164. Lesson #200 | Stop The Snacks Challenge
  165. Lesson #199 | Organic Co-Op Shopping Tour
  166. Lesson #198 | Grocery Store Restock
  167. Lesson #197 | Costco Run
  168. Lesson #196 | International Market Tour
  169. Lesson #195 | Navigating Holiday Dinners
  170. Lesson #194 | Co-Cooking Cherry Cheeze Danish
  171. Lesson #193 | Co-Cooking A Taste of Thanksgiving
  172. Lesson #192 | Co-Cooking Sauerkraut
  173. Lesson #191 | Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  174. Lesson #190 | Cancer & Angiogenesis Inhibitors
  175. Lesson #189 | Co-Cooking Egg-less Omelet
  176. Lesson #188 | Co-Cooking Apple Fritter Cake
  177. Lesson #187 | The PD Groove
  178. Lesson #186 | Co-cooking Flatbread Pizza
  179. Lesson #185 | Picnic with Julie Marie
  180. Lesson #184 | Dinner Party with Julie Marie
  181. Lesson #183 | Batch Cooking Can Stall Weight Loss
  182. Lesson #182 | A Summer Day Eating PD
  183. Lesson #181 | Keep It Out & Keep It Off
  184. Lesson #180 | Co-cooking Italian "Sausage" and Sweet Peppers
  185. Lesson #179 | Weekend of Wellness
  186. Lesson #178 | All Natural Cleaning
  187. Lesson #177 | Annual Halftime Checkin
  188. Lesson #176 | PD Picnic Packing
  189. Lesson #175 | Mastering Oil-free Grilled Pizza
  190. Lesson #174 | Downsizing Daily Salads
  191. Lesson #173 | Fat-Free Salad Dressing 101
  192. Lesson #172 | Falafel Party & Protective Spices
  193. Lesson #171 | The Burden Of Thin
  194. Lesson #170 | Slimming Down With Biscuits & Gravy
  195. Lesson #169 | Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  196. Lesson #168 | Making Quick-Mix Pizza
  197. Lesson #167 | Opiods Causing More Pain Than Surgery
  198. Lesson #166 | A Winter Day Eating PD
  199. Lesson #165 | Rolling Sushi & Gimbop
  200. Lesson #164 | Eliminate, Heal and Achieve Optimal Health
  201. Lesson #163 | Handicapping The Binge
  202. Lesson #162 | Emergency Hospital Prep
  203. Lesson #161 | Tips For Limiting Stress In Challenging Times
  204. Lesson #160 | Feeling Anxious About Greens
  205. Lesson #159 | Sweet Action Saturday
  206. Lesson #158 | Be The Boss Of Your Body
  207. Lesson #157 | Preparing To Be Away
  208. Lesson #156 | Calendar of Achievements
  209. Lesson #155 | Cancer Prevention & Regression on a Protective Diet
  210. Lesson #154 | Daily Application
  211. Lesson #153 | Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  212. Lesson 152 | Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  213. Lesson #151 | Hosting House Guests Protective Diet Style
  214. Lesson #150 | Complimentary Video Coaching Hour
  215. Lesson 149 | Video Coaching Hour
  216. Lesson #148 | Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  217. Lesson #147 | Pressure Cooker Stir Fry
  218. Lesson #146 | Video Coaching Hour
  219. Lesson #145 | Cutting Food Costs & Improving Food Quality
  220. Lesson #144 | Mastering Mindful Eating Part 2: Following Through
  221. Lesson #143 | Mastering Mindful Eating Part 1: 21 Meal Challenge
  222. Lesson #142 | Video Coaching Hour
  223. Waking Up In America radio interview
  224. Lesson #141 | Maintaining A Healthy Weight & Vitality
  225. Lesson #140 | Video Coaching Hour
  226. Lesson #139 | Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  227. Lesson #138 | Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  228. Lesson #137 | Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  229. Lesson #136 | Oil-Free Grilling Techniques Part 1
  230. Lesson #135 | Packing a PD Picnic or Water Park Tailgate
  231. Lesson #134 | Tea Party Sipping on Liquid Antioxidants
  232. Lesson #133 | Spices and Aromatic Herbs
  233. Lesson #132 | Making Cutlets
  234. Lesson 131 | Video Coaching Hour #1
  235. Lesson #130 | Yogurt & Notzzarella Cheeze
  236. Lesson #129 | Daily Actions to Eliminate Stress
  237. Lesson #128 | Vitamins, Sunscreen and How They Work
  238. Lesson #127 | Kitchen Tools – Efficiency & Fun
  239. Lesson #126 | Cancer: The Protective Diet Advantage
  240. Lesson #125 | Kitchen Tools - Beginner Essentials
  241. Lesson #124 | Pick a Positive Proactive Partner
  242. Lesson #123 | Set It & Forget It Meals
  243. Lesson #122 | Freedom To Succeed
  244. Lesson #121 | Enjoying Cruciferous Vegetables
  245. Lesson #120 | Seven Steps to Overcoming Self Doubt
  246. Lesson #119 | Chili Cook-Off on Game-Day
  247. Lesson #118 | SUS - Set-Up For Success
  248. Lesson #117 | Fresh Restock
  249. Lesson #116 | Becoming A Plant-Based Chef/No Experience Necessary
  250. Lesson #115 | Rice Dishes From Around the World
  251. Lesson #114 | Kicking off the New Year
  252. Lesson #113 | Authentic Salsa
  253. Lesson #112 | Daily Spa Rituals
  254. Lesson #111 | Coffee and Diet Soda
  255. Lesson #110 | PD Holiday Mock-Tail Party
  256. Lesson #109 | Protection For Our Planet
  257. Lesson #108 | Whole Food Detox and Taste-bud Reprogram
  258. Lesson #107 | ProtectiveDiet.com User Guide
  259. Lesson #106 | Holiday Stress
  260. Lesson #105 | Commitment Class Kick Off
  261. Lesson #104 | KP Duty
  262. Lesson #103 | Learn Tips From A Minimalist
  263. Lesson #102 | Planning For Success
  264. Lesson #101 | Soup Month
  265. Lesson #100 | Eating A Diet In Perfect Balance
  266. Lesson #099 | Visualize Optimal Health
  267. Lesson #098 | Set Up Sunday
  268. Lesson #097 | 21 Meals to PD Mastery
  269. Lesson #096 | Kitchen Set-Up for Efficiency
  270. Lesson #095 | Back to school lunch packing Protective Diet Style
  271. Lesson #094 | Getting Back On Track
  272. Lesson #093 | Micro Goals
  273. Lesson #092 | Food Anxiety
  274. Lesson #091 | Transitioning to a Plant-Based Household
  275. Lesson #090 | Pizza Party
  276. Lesson #089 | Goal Setting
  277. Lesson #088 | Summer Holidays Protective Diet Style
  278. Lesson #087 | Pantry Par Stocking System
  279. Lesson #086 | Sugar In Health Food Camouflage
  280. Lesson #085 | Simplicity & Meal Satisfaction
  281. Lesson #084 | Steps for Replacing Self Judgement with Appreciation and Love
  282. Lesson #083 | Sip on this
  283. Lesson #082 | Mastering Label Reading & Understanding Food Additives
  284. Lesson #081 | Your Body's Sweet Spot
  285. Lesson #080 | Shift from Deprivation to Privilege
  286. Lesson #079 | Dining Out Protective Diet Style
  287. Lesson #078 | Checkup Follow up visit
  288. Lesson #077 | Spectacular Salads - PD salad prep 101
  289. Lesson #076 | The Three Phases Of Recovery & Following Through
  290. Lesson #075 | Spring Cleaning
  291. Lesson #074 | Oven Tips and Tricks
  292. Lesson #073 | Super Tasters and Taste Bud Evolution
  293. Lesson #072 | The PD-Practice Check-Up
  294. Lesson #071 | The power of the imagination
  295. Lesson #070 | Eliminating Doubt
  296. Lesson #069 | Entertaining with a Protective Diet Style Dinner Party
  297. Lesson #068 | Beans, Beans, Beans
  298. Lesson #067 | The Practice Of Gratitude
  299. Lesson #066 | Checking Into Your Healthy Life
  300. Lesson #065 | Kitchen Spa
  301. Lesson #064 | Secure Your Own Mask First
  302. Lesson #063 | Stove Top Tips & Tricks
  303. Lesson #062 | New Year! New Resolution
  304. Lesson #061 | Enjoying Your Journey to Goal
  305. Lesson #060 | Simple Meal Planning
  306. Lesson #059 | Encouraging and Coaching
  307. Lesson #058 | Improving Knife Skills
  308. Lesson #057 | Optimal Outlook
  309. Lesson #056 | Protective Diet & The Holidays
  310. Lesson #055 | Traveling Protective Diet Style
  311. Lesson #054 | Excuses Are Just Excuses
  312. Lesson #053 | Garlic Party
  313. Lesson #052 | Microwave...Yea or Nay
  314. Lesson #051 | We're Talking Tofu
  315. Lesson #050 | Let’s Talk & Cook Potatoes
  316. Lesson #048 | Greens and their importance in a Protective Diet
  317. Class #047 - Chopping, dicing, slicing and shredding
  318. Class #046 - Type I & Type II Diabetes
  319. Class #045 - Weight loss average on a Protective Diet
  320. Class #044 - Fundamentals
  321. Class #043 - Are some grains better than others?
  322. Class #042 - Protection For Human Health, The Animals & Planet Earth
  323. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  324. Class #040 - Recipes for Success
  325. Class #039 - Lunch Packing
  326. Class #038 - Cooking with Kids
  327. Class #037 - Sleeping Like A Rock
  328. Class #036 - Nuts
  329. Class #035 - Search Box Dinners & Meals Without Planning
  330. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  331. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  332. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  333. Class #031 - Indigestion and Digestive Issues
  334. Class #030 - Workouts and Weight Loss
  335. Class #029 - Why am I sick?
  336. Class #028 - Inner Child Frame of Mind
  337. Class #027 - Being Challenged By Diet Trends
  338. Class #026 - Outdated recommendations in the Health Care System
  339. Class #024 - Food Obsessions
  340. Bonus - Grocery Store Tour of Costco
  341. Class #025 - Accepting and Loving The New Healthy You
  342. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  343. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  344. Class #021 - Emotional Eating
  345. Class #020 - Food Additives & Code Names
  346. Class #019 - Kitchen Tools
  347. Class #018 - Raw vs. Cooked
  348. Class #017 - How to travel on a Protective Diet
  349. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  350. Class #015 - GMOs & Non-Organics
  351. Class #014 - Acknowledging Your Achievements
  352. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  353. Class #012 - How To Identify and Eliminate Emotional Eating
  354. Class #011 - Pantry Staples & Refridgerator Stocking
  355. Class #010 - Greens Discussion
  356. Lesson #009 | Alcoholic Beverages
  357. Class #009 - Alcoholic Beverages
  358. Class #008 - Understanding Cholesterol
  359. Class #007 - Understanding the Endothelium
  360. Class #006 - Taste bud reprogramming and eliminating food cravings
  361. Class #005 - Vitamin supplementation
  362. Class #004 - Lead By Example & Walk The Walk
  363. Class #003 - Protein Sources & Ideal Amounts
  364. Class #002 - Identify true hunger, food cravings and emotional eating
  365. Class #001 - Starting a Protective Diet
Lesson 265 of 365
In Progress

Lesson #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

[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

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

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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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