General List of Excellence in Nutrition Things to do and not do & tips This document represents my current understanding of an ideal

diet for the general population based on my body of nutritional research. It is important for most people to ramp up to this diet at a reasonable, sustainable pace. More immanent health concerns however, may require more immediate action. Consult me or another nutritionist for specific questions. I am not a medical doctor and none of this is medical or FDA approved advice. Foods & Beverages to Avoid 1. Meat & Dairy (unless its from your back yard or trusted source-more on this below), 2. Eggs (unless they are from your back yard or trusted source-more on this below) 3. Stored grains and genetically weak grains (unsprouted and refined flours, white rice, wheat, etc) 4. Processed Foods & Foods with Preservatives (including sulfates) 5. White & Brown Sugar, evaporated cane juice, corn syrup (most sugar syrups for that matter) 6. Man-made chemical agents (including all artificial dyes and flavors) 7. Non organic (conventional) foods 8. Alcohols & Narcotics including: aspirins, modern cough syrups etc 9. Slave labor chocolate (slave labor anything for that matter) 10. Coffee & Caffeine 11. Tofu and processed soy (this is more important for women and developing people) 12. Potatoes (russet, gold, white, etc), genetically altered corn, bananas, beets, carrots 13. General multi-vitamins 14. Cigarettes and all items that can be smoked 15. Heated oils (coconut okay!) 16. Man made salt (table salt) 17. Soy sauce (nama shoyu or tamari in moderation) 18. Yeasts (nutritional okay in moderation) 19. Cooked peanuts 20. Bottled juices from concentrate 21. Microwaves 22. Pasteurized, irradiated and most cooked food

Good Foods to Consume 1. Daily Green foods: Kale, mixed lettuces, mustard greens, parsley, cilantro, chard, collard greens, spinach, arugula, beet tops, wheat grass, all the grasses, sprouts, the darker the better, etc 2. High mineral, low sugar items: mulberries, all berries, goji berries, cranberries, olives, the above greens, squash (summer and winter) 3. sea vegetables: nori, wakame, kelp, hijiki, irish moss, dulse, sea palm, etc

4. seeds (sprouting times): (pumpkin (4-6 hours), sunflower(4-6 hours), sesame(4 hours), vegi seeds(vary), buck wheat (6 hours), flax (8 hours)), 5. cucumbers, tomatoes, avocados, zucchini, sprouted legumes, bell pepper, celery etc (any vegetable you can eat raw except those listed below as high in the glycemic index portion, which are to be eaten in moderation) 6. Raw Nuts (most nuts benefit from being soaked): cashews(8 hours), almonds (12 hours), pecans (2 hours), pistachios (0 hours), walnuts (2 hours), pine nuts(?), brazil nuts (0 hours), macadamia nuts (?), hazel nuts (?). Check out the better than roasted line for the best nut butters in the world. 7. Algae: Spirulina {immune system and WBC count}, Chlorella {nervous system} blue green {brain, detox}, red {viruses}, Marine Phytoplankton (good for everything) 8. Super foods!: (algae's, goji berries, raw chocolate {cocoa - in moderation}), young Hawaiian coconut, aloe, cinnamon, ginger, kale, bee pollen, mangosteen, ormus, burdock root, inca berries, holy basil {tulsi}, maca, royal jelly, acai, raw honey {and bee pollen, propolis, royal jelly} vanilla bean, cayenne pepper, hemp, flax, pink himalayan crystal salt, superior tonic herbs, carob, pumpkin, garlic, maitake, shiitake, and reishi mushrooms, kombucha, sea vegetables, avocado, durian etc) 9. Roots (ginger, burdock, yams (cooked lightly), taro, galangal, yarrow, horsetail, Jerusalem artichoke {dulse}, daikon radish) etc 10. Cultured foods (sauerkraut, apple cider vinegar, kefir, kim chi, miso, tempeh {rarely}, pickles, pickled anything, kombucha, acidophilus) etc 11. Water: Lots! Well filtered or better. The EWS whole home filtration is the best: www.naturalwaterfiltration.com 12. Oils (flax, hemp, virgin olive, sesame, coconut, almond, sunflower) 13. Grains (sprouted: quinoa, buckwheat, millet, whole oats, amaranth, spelt, wild/brown/red rice) 14. Fruit - there are billions of fruits from all over the world don't be limited in your selections (glycemic levels) Low: grapefruit, lemon, lime, cherries, strawberries, cranberries, raspberries, goji berries, blueberries, inca berries) Med: oranges, persimmon, peaches, pears, apples, pomegranate, plums {med vegis: carrots, peas, yams, sweet potatoes, raw parsnip, raw rutabaga, raw pumpkin and squash, raw beet}) High: apricots, melons, kiwi, mango, papaya, pineapple, banana, date, fig, raisins, grapes, most dried fruits High vegis: cooked parsnip, cooked rutabaga, cooked pumpkin and squash, cooked beet, white potato 15. Sweeteners (use sparingly: succanat, lucuma, mesquite, raw honey {the best choice, purchase organic- I've even seen manuka honey powder out there, which could be exciting} yacon syrup, raw grabe b or lower maple syrup, stevia, birch tree xylitol, inulin) 16. A word on meat: Generally it's wise to abstain from any modern land/sky animals unless you literally slaughtered it yourself or can directly verify its humane treatment/slaughter

(oxymoron) and eco friendly status. Select only local cage free and well fed eggs and only purchase WILD fish that are on the sustainable list for your local area (Monterey Bay Aquarium seafood guide, MSC etc). Eat sparingly, you don't need much meat/eggs and many people do just fine without it. 17. A word on dairy: Dairy again should be generally avoided unless you can directly verify its humane treatment and eco friendly status. Most cows/goats are not slaughtered for their milk but are in a constant state of pregnancy and have their excess offspring slaughtered or sold for veal (cows). Only consume RAW, fresh and organic dairy that's from a trusted and verified source. Select fermented raw dairy over any other kind. Once again this is an optional consumption choice for most people. 18. A word on agave. I have come to the personal conclusion after a bunch of exposure and research that agave is not very healthy, even the bleached clear agave is not good for you. It's technically better than white sugar but not by much. I treat it as being just a grade or two higher than corn syrup which is very similar to what it is. Not quite in the don't section but worthy of talking about considering its popularity in the raw foods world.

General things that should happen for happiness and health: 1. Full body sun exposure: Drop the sun block (photoexcited carcinogens)! If you eat the above you will have plenty or defensive and reparative antioxidants 2. E-x--e-r-c-i-s-e: 3-6 times a week cardio and resistance, sweat at least every other day for at least 25-45 minutes) 3. Getting dirty: organic dirt is a great water to absorb b vitamins and trace minerals through the skin (working in top soil, more sweating, hiking, rolling in grass, swimming in the ocean etc, try to shower in filtered water if possible) 4. Breathing: its really a good idea, stop and just breath a couple times a day, the deeper the breath, the deeper the release of tension 5. Dancing: No ones looking, I swear! Combine that with some Astanga yoga and your will be rung out like a sponge. 6. Singing and bellowing, don't get repressed in your ability to communicate emotion and reason together. 7. Smiling: releases endorphins and makes friends 8. Friends: get them by smiling, find people that support and love you, anything else is a relative waste of time, be open hearted and choose wisely 9. Tea (fresh or dried herbs) & hot baths/saunas: Use filtered water if possible 10. Cold water exposure: Ocean swimming or cold showers. It increases circulation, immune health and focus, combine with a dry brush for circulation and lymph release 11. Emotionally healthy intimacy: One of the best joys in life! Add it to the exercise category. Read work by Mantak Chia. 12. Go outside where you can't see civilization and walk around, 13. Pray and meditate or at least get clear on your life and behavioral intentions 14. Do nice things for other people. Not co-dependent nice, just nice nice.

15. forgive people who wrong you: be assertive, communicate needs calmly and respectfully, let go more often, love

A word on transition: When you switch your diet to a healthier one, be mindful of your personality and what works for you. Set up a plan that seems sustainable. For example: if you eat meat and dairy and lots of cooked/processed food etc, just drop one or two things off the list every week or two. Simultaneously, try a couple new things every week or two. If people around you are being resistant to your change, assess whether you want your life in a standstill simply because they want you to join them in their addictions and habituations. Don't allow yourself to be held back from the reversal of serious or potentially serious medical conditions because of another's unwillingness to change. The fact is that they feel threatened by your rise towards health, which is very common and just perpetuates the problem. You are likely to detox both emotionally and physically as the process perpetuates. Take your own pace, but don't stop. Oils and salts will slow the detox process. Keep in mind, the body rids itself of the most toxic matter when you are sick Tools *A blender, juicer and dehydrator are great raw foods tools. **Vita mix = best blender, Greenstar = best juicer, Excalibur = best dehydrator Tips

If you get off track, don't freak out and drop the whole program, just reconsider your tactics and then enthusiastically jump back on board. Eat local and in season, go to the farmers markets and co-ops. If you have the time and space, grow some/all of your own food. Mix raw and cooked meals: blend a bunch of vegetables/herbs/spices in a blender and pour over a stir fry and some fresh grains for a nice transitional balance Take enzymes and probiotics to help with your health and functionality. I recommend the Odo's brand. Get a mixed greens powder and mix it with apple cider vinegar and magnesium powder for a detoxing/mineralizing daily morning blast. Eat all the raw organic bee products you can. Please support the bees and gain amazing health benefits in the process. Physical detoxification is directly linked to your emotions. Remember that when the craving and afflictive behaviors start rolling up out of seemingly nowhere. Unless you are a licensed herbologist be careful with your supplement/superfood combining. Better to make a simpler 4-6 ingredient smoothie than a 15-20 ingredient concoction. Drink plenty of fresh juice daily. Consider going on a raw juice/water/enzyme fast to kick your body up a notch.

Be well and happy! Contact me if you have questions. Ben Goodwin - ben@ascendedhealth.com