Written by Slawomir (“Swavak”) Gromadzki, MPH
Practicing all listed below principles has helped many people all over the world to recover from all kinds of health problems including cancer, heart disease, chronic fatigue, poor concentration and memory, diabetes, obesity and overweight, depression, anxiety, arthritis, Alzheimer’s disease, erectile dysfunction, PMS, chronic bronchitis and sinusitis, stomach ulcers and gastro-intestinal problems, ulcerative colitis, chronic constipation, slipped disc and other spine conditions, IBS, menopause symptoms, and various autoimmune diseases. As a bonus it will also boost your energy and significantly improve emotional and physical well-being.
– Switch to a totally plant-based (or at least mostly plant-based) unrefined diet eliminating the intake of all animal-based foods (dairy, meat products, and fish) as they contain too much protein, are packed with high-risk factors (cholesterol, triglycerides, dioxins, heavy metals, antibiotics, bacteria, virus, cancer cells, prions, etc.) and because they don’t contain fibre. According to Professor Colin Campbell author of the bestselling book China Study, “The more you substitute plant foods for animal foods, the healthier you are likely to be.” The same scientist considers “veganism to be the ideal diet.” If you only reduce the consumption of animal products you may not see the positive results quickly which may lead to discouragement and resignation. However, when you decide to make radical changes in your diet and lifestyle you will see the positive results much quicker and thus gain stronger motivation to keep on following this excellent and optimal plan.
– Instead of cow’s milk and dairy use plant-based milk substitutes and products such as unsweetened coconut milk, oat milk, almond milk, organic soya milk, Tofu, etc.
– Your vegan diet must include variety of unrefined plant products such as vegetables (mostly uncooked), fresh fruits, well-cooked legumes (pulses, beans), whole grains, and unroasted soaked overnight seeds and nuts.
– You can eat as much fresh and raw vegetables as you want (especially carrots, green leafy vegetables, and cabbage family), but if you prefer to cook them do it moderately or steam your vegetables. You will achieve much better results if your diet consists of at least 50% or even better up to 85% of raw (uncooked) and unprocessed plant foods (especially raw vegetables and raw vegetable juices).
– Unrefined plant-based diet will lead to detoxification of the body and thus may result in some unpleasant symptoms such as headaches, nausea, rashes, pimples, diarrhoea or constipation, fatigue, etc. The healing process may also shortly increase pain or other symptoms which were felt in the diseased area of the body. If you experience these side effects, which are usually mild, don’t give up as they should disappear after a week or so and you will begin to feel much better than ever before.
– Include in your diet well-cooked wholegrain products, especially barley, millet, oats, buckwheat, quinoa, and amaranth.
– Drink 2 times a day 2 glasses of cold-pressed vegetable juice (mostly carrots and green leafy vegetables) about 30 minutes before each meal, then start you meal with most healthy and nutritious foods.
– Every day eat fresh raw (not cooked) sprouts (alfalfa sprouts, watercress sprouts, sunflower sprouts, etc.).
– Take 1 teaspoon of fresh raw organic ground turmeric two or three times a day with meals. If you don’t like the taste take organic turmeric capsules at least 3 times one capsule with meals.
– Avoid drinking fruit juices because they have high glycaemic index due to the fact that they are deprived of fibre and are high in sugar. Drinking fruit juices between meals will also cause stomach to release some digestive enzymes thus reducing their amounts during meals and impairing digestion.
– Make soaked overnight and cooked pulses (beans, lentils, chick peas, etc.) your best source of protein.
– Each day have about a handful of one type of raw unsalted and unroasted soaked overnight nuts or seeds (almonds, pumpkin seeds, walnuts, ground sesame seeds, etc.), changing them every day.
– Often consume 2 tablespoons of soaked (for about 30 min.) chia seeds or ground flax seeds with your food (both are the highest plant sources of omega-3).
– Make your own home-made raw sauerkraut and have at least 1-2 tablespoons with meal every day as it is the highest natural source of extremely beneficial probiotic bacteria you desperately need in your intestines. Alternatively you may take a good probiotic formula such as ImmuProbio, ColiProbio or UltraProbio by HealthAid.
– Don’t eat overripe or unripe fruits, and avoid canned, fried, or frozen vegetables or fruits.
– In case you have a sweet tooth try to substitute the unhealthy products with fresh and dried fruits (dates, raisins, figs, prunes, etc.). If you miss traditional dairy ice creams, which are very unhealthy, make your own delicious and healthy ice creams by blending frozen bananas or other frozen fruits. You can experiment adding some raw honey (or sweeten the ice cream with xylitol or stevia), coconut cream, lemon juice, plant-based milk, a little bit of carob powder, ground cashew or other nuts to improve the flavour.
– It is better to not eat any sweet and flavoured yogurts (especially based on cow’s milk) because of fat and sugar content. Instead, from time to time have some unsweetened soy yogurt and mix it with sweet fruits, seeds (or nuts), oat bran or another good source of fibre, and add some raisins, dates, or a little bit of raw honey.
– Always eat good breakfast and avoid skipping it as otherwise you will be tempted to snack between meals and eat more in the evening which is unhealthy and dangerous because the metabolism at night slows down. Make breakfast the largest meal while supper the lightest.
– Try to have only two meals a day with the second one not later than at 6:00 pm (if possible) remembering that any food consumed after 6 pm will tend to be stored as fat. If you must have the supper make it very light (only either vegetables or fruits). Vegetable juice would be the best option.
– Don’t eat between meals. If you are hungry drink warm water (or unsweetened herb teas) as it reduces appetite for at least 30 minutes.
– Never use refined salt but only Celtic salt, sea salt or Himalayan salt.
– Avoid foods containing refined sugar as it spoils your appetite, weakens your immune system and leads to vitamin and mineral deficiencies. Don’t consume sweetened beverages and foods which are high in empty calories, refined sugar, white flour, and fat. Never use artificial sweeteners nor high glucose / high fructose syrup as they are more harmful than even refined sugar.
– Never use any animal fat and avoid also free plant fats such as refined oils or margarines. Instead use only moderate amounts of cold pressed coconut oil or flax seed oil.
– Avoid cooking and frying with any oil but if you have to use only coconut oil. Bake your food without any fat and then add some raw organic coconut oil or cold pressed flax oil if you wish.
– Avoid stimulants such as alcohol, caffeine (in coffee, chocolate, green tea, cola drinks, etc.), theophylline (in tea) or and theobromine (in cacao and chocolate) because although they appear to give you a short time energy boost yet it is only a borrowed energy, which means sooner or later you will have to pay for it with the loss of energy. And, as soon as you feel exhausted you it will force you to use stimulants again and again thus causing a vicious circle and addiction. Apart from that stimulants also weaken your immune system and lead to nutritional deficiencies and may contribute to depression and other health problems.
– Drink 3 times a day about 3 glasses of water (distilled or at least filtered) about 30 to 60 minutes before each meal or about 2 hours after. During hot days you need even more. Your urine should be transparent, if it is yellow it means you don’t drink enough water.
– Avoid overeating. In order to reduce appetite: Learn to control stress; Remember to drink 2 glasses of warm water between meals 3 times a day; 30 minutes before each meal drink 1 glass of cold pressed vegetable juice mixed with 1 or 2 teaspoons of spirulina or barley grass powder; Praybefore each meal thanking God for the food and asking with faith for His strength to stop eating when you really should; Start each meal consuming big portion of fresh and raw vegetables; Always eat very slowly taking small bites and chewing food to a cream before swallowing. Doing this you will feel satisfied before eating too much.
– Avoid mayonnaise, pickled foods, vinegar, ketchup, mustard, cinnamon, ginger, cloves, nutmeg, pepper (black or red), cheese, soy sauce, baking soda, baking powder, or refined salt, because they tend to stimulate appetite and irritate the stomach and nervous system.
– Do not keep any junk refined foods at home as the accessibility to junk food encourage people to eat it.
– Fast one day each week from breakfast to breakfast, or skip one or two meals (not breakfast) one day a week as it will allow your digestive organs to rest and improve their functioning.
– Avoid eating fruits and vegetables at the same meal as it may lead to fermentation.
– Include uncooked carrots, green leafy vegetables, tomatoes, cauliflowers and other vegetables in your diet as they are low in calories, but high in fibre and essential nutrients. In this way your body will stop craving for more food in between meals as it will have enough nutrients. Raw cabbage reduces the conversion of sugar and other carbohydrates into fat.
– Sleep 7 to 9 hours each night and if possible go to bed before 10 pm because the more you sleep before midnight the more efficient your rest will be.
– Mix equal amounts of organic chlorella powder and organic barley grass powder. Consume 1 to 2 tablespoons of the mixture with worm water or a juice about 30 minutes before breakfast. Instead of powder you can have 20 tablets (500mg each) of chlorella or spirulina every day about 30 minutes before breakfast as they are excellent sources of chlorophyll, iron, iodine, EPA and DHA omega-3 fatty acids, vitamins, minerals, phytochemicals, and trace elements that are often missing in commercially grown foods. Chlorella, spirulina, wheat grass, and barley grass powder, like cold pressed vegetable juices and raw vegetables, should be the most important and always present ingredients of your diet!
– In order to make sure your intake of omega-3 is sufficient, every day consume chlorella tablets, or either one or two tablespoons of soaked chia seeds or ground flax seeds with your meal.
– Take 1,000-2,000mcg of B12 supplement only in the form of methylcobalamin (must be sublingual) every day.
– Remember to expose your body to the sun during summer season between 10am and 2 pm as sun rays transform your body cholesterol into vitamin D which is vital for your health. In addition, take about 5,000 to 10,000 IU of Vitamin D3 daily. According to numerous new studies vitamin D is the strongest immune system booster and almost all people in developed countries are deficient in this vitamin. Remember to take magnesium every day as vitamin D will lead to its deficiency eventually resulting in sleeping problems, and other symptoms!
– Take magnesium of high bioavailability such as magnesium citrate (preferably in powder form as it is free from binders and fillers): 200-400mg about 30 min before breakfast and the same amount about 1 hour before bed. Due to soil depletion and refined diet millions suffer from magnesium deficiency without even knowing it. Magnesium deficiency is often misdiagnosed because it does not show up in blood tests as only 1% of the body’s magnesium is stored in the blood.
– Take a good quality multivitamin-mineral formula such as Healthy Mega (HealthAid), Special Two (NOW Foods), Earth Source (Solgar) or VM-75 (Solgar) – 1 tablet after breakfast or at least B complex (50 to 100mg each): 1 tab or caps after breakfast. Never buy cheap vitamins or popular multivitamin supplements such as Centrum as they are very low in vitamins and minerals and contain only poor quality ingredients. Always compare the ingredients and strength.
– Take about 30-50mg of zinc after breakfast (or 15-30mg if you take multivitamin-mineral formula with zinc).
– If possible try to include some of the most effective natural remedies, herbs, and supplements such as: Alpha-lipoic acid, Acetyl L-carnitine, NAC, Bee pollen, Holy Basil, Alfalfa, Moringa, Centaurium, Charcoal, Green clay, Bee propolis, Cat’s Claw. Pau d’Arco, Omega-3 (must be distilled), Evening primrose oil, Hawthorn, Coenzyme Q10, Rhodiola, MSM (sulphur), Dandelion, Aloe vera, etc.
– As soon as you wake up in the morning, drink 2-3 glasses of water and exercise for at least 30-60 minutes. Brisk walking outside is the best exercise. In order to enable this diet to be more effectively used by your body you need to exercise on a regular basis. If you suffer from different heart conditions you even shouldn’t start with energetic exercise routine. In this case you need to change the diet first, keep in touch with your physician, continue taking your prescribed medication, and after some time start from short distance and slow walking routine, gradually and carefully increasing the pace and distance every day. Fast walking outside is the best type of exercise. If the weather is bad exercise at home. You can use exercise bike, mate, treadmill, Xbox Kinect games, etc. But please remember that aerobic exercises (outside in the open air) are the best. You need a minimum of 30 to 60 minutes of physical activity four to five times a week.
– In case you lack strong will power, which is required to improve lifestyle, avoid junk food and stimulants, try regular meditation as a way of spiritual and moral empowerment. If you believe in existence of God don’t forget about daily fervent prayers and reading or listening to a good spiritual literature (such as the Bible, Desire of Ages > and “Ministry of Healing” > by Ellen G White available online free of charge) which presents God as loving, healing, forgiving, carrying and saving from eternal death Person. All this will greatly increase the effectiveness of your improved diet and lifestyle: “Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus” (1Thessalonians 5:16-18, NIV); “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6-7, NIV). Because from my own experience I know and remember how difficult it was, in my case, to change my eating habits and give up on junk food and stimulants using my own pathetic at that time will power, I recommend to you reading or listening to a book “Steps to Christ” > and Great Controversy > by Ellen White. If you carefully study all the information presented there and follow the steps, you will not only become victorious but will actually experience an inward transformation which will enable you to enjoy your new lifestyle (including diet and physical activity).
EXTENDED VERSION OF HEALTH RECOVERY PLAN