Integrative Nutrition Plan: 12 Steps
1 DRINK MORE WATER
Many people are dehydrated, which contributes significantly to poor health. Regularly flushing out the
kidneys and bladder with water ensures that dead cells and other waste products can be expelled
before reaching toxic levels. Maintaining hydration can prevent premature aging, eliminate pain and
headaches, lessen hypertension and promote weight loss.
2 PRACTICE COOKING
Learning the art of simple meal planning will help you get all the nutrients you need as well as release
your dependency on restaurant food, fast food and other processed foods. We eat differently when we
feed ourselves, for example, we tend to eat less salt and smaller portions.
3 EXPERIMENT WITH WHOLE GRAINS
Whole grains are some of the best sources of nutritional support, containing high levels of dietary fiber
and B vitamins. Because the body absorbs them slowly, grains provide long-lasting energy. Whole
grains can be especially helpful for people who struggle with maintaining a steady blood sugar level.
Whole grains release sugar into the blood stream slowly, in contrast to the sudden rush and energy
crash caused by refined sugar foods and sodas. Some grains to try are amaranth, brown rice,
buckwheat, millet, quinoa, sorghum and teff.
4 INCREASE SWEET VEGETABLES
Almost everyone craves sweets. Instead of depending on processed sugar, you can add more naturally
sweet flavor to your daily diet and reduce sweet cravings. Certain vegetables have a deep, sweet flavor
when cooked—like corn, carrots, onions, beets, winter squash, sweet potatoes and yams. Other
delicious ways to incorporate sweet vegetables into your daily diet include eating raw carrots, baking
sweet potato fries, and roasting squash, making soup with corn and onions or boiling beets to put on top
of your salad.
5 INCREASE LEAFY GREEN VEGETABLES
Learning to cook and eat greens is essential to create lasting health. Greens strengthen our circulatory
and respiratory systems. Nutritionally greens are high in calcium, magnesium, iron, potassium,
phosphorus, zinc, and vitamins A, C, E and K. They are packed with fiber, folic acid, chlorophyll and
many other micronutrients and phytochemicals. Some of the benefits of eating green leafy vegetables
are: blood purification, cancer prevention, improved circulation, immune strengthening, subtle/light
and flexible energy, lifted spirit/elimination of depression, promotion of healthy intestinal flora,
improved liver/gallbladder/kidney function, and clearing of congestion, especially in lungs, and
reduction of mucus. There is a huge variety of leafy greens, so get into the habit of adding them to your
diet as often as possible. Nourishing yourself with greens will naturally crowd out foods that make you
sick.
6 EXPERIMENT WITH PROTEIN
Protein is the basic building block of the human structure, helping our bodies form muscles, skin and
hair. Because we are all different individuals, protein requirements vary from person to person. It can
be helpful to experiment with reducing or increasing your protein intake and trying different sources,
animal and vegetable, and noticing the impact on your body. Finding the optimum protein intake is a
key to a balanced, healthy life.
7 EAT LESS MEAT, DAIRY, SUGAR AND CHEMICALIZED, ARTIFICIAL JUNK
FOODS; CONSUME LESS COFFEE, ALCOHOL AND TOBACCO
Refined table sugar, also called sucrose, lacks vitamins, minerals and fiber, and thus requires extra effort
from the body to digest. The body must deplete its own store of minerals and enzymes to absorb
sucrose properly, therefore creating deficiency. It enters swiftly into the bloodstream and wreaks havoc
on the blood sugar level, first pushing it very high—causing excitability, nervous tension and
hyperactivity—and then dropping extremely low—causing fatigue, depression, weariness and
exhaustion.
Many people lack the digestive enzymes needed to digest dairy, or are lactose intolerant. Additionally
dairy has been cited as a significant contributing cause of the following ailments: menstrual pains,
asthma, brain fog, mucus and a wide range of allergies with symptoms such as skin conditions and mood
swings. Many people never realize that their problems are caused by dairy sensitivity and take various
medications instead of addressing the underlying issue.
While Coffee may have certain health benefits it also has negative side effects. It inhibits the absorption
of essential minerals, such as iron, magnesium and zinc, as well as B vitamins. Coffee can be thought of
as an adrenaline delivery system that jolts the body’s central nervous system. In the short term, this
jolting action wakes us up and gets us going. In the long term, the constant and unnatural stimulation of
our nerves creates stress levels that damage the resilience of the immune system. Drinking water and
healthy snacking throughout the day can help to crowd out coffee, boosting your energy through
nutrition rather than adrenaline rushes.
8 DEVELOP EASY AND RELIABLE HABITS TO NURTURE YOUR BODY
Three examples of easy, fast, and inexpensive means of creating a loving relationship with your body are
the tongue scraper, hot water bottle and hot towel scrub. Sounds easy because it is... The tongue
scraper removes gunk from the surface of the tongue and can help remove bacteria and fight cavities. It
can also prevent bad breath and help with cravings for those foods eaten previously.
A hot water bottle on the belly 15 or 20 minutes can aid in digesting food and unblocking energy that
may be stuck after a heavy meal. Women can also use a hot water bottle to help relieve pain and
tension associated with menstrual cramps.
The hot towel scrub is a great tool for relaxation, circulation and detoxification. The skin is the body’s
largest organ of elimination. Stimulating the pores of your skin with a rubbing action allows them to
eliminate better. Just take a wash cloth soaked in hot water and rub your entire body for 5 to 10
minutes. It can be invigorating in the morning or relaxing in the evening.
9 HAVE HEALTHY RELATIONSHIPS THAT SUPPORT YOU
Sometimes the answer to getting the support you need is asking for help from those people in your life
or from a professional. Other times, you may create new relationships and let go of old ones that no
longer serve you. Start by developing the relationship you have with yourself--when you find ways to
nurture and love yourself, you will be better able to communicate your needs to others.
10 FIND A PHYSICAL ACTIVITY YOU ENJOY AND DO IT REGULARLY
Movement aids digestion, assimilation, circulation and respiration and is a crucial part of any healthy
person’s regimen. Think about what you loved as a kid; did you dance, bike or hike? Also, look for a
gym or yoga studio near your home or on the way to the office where you can work out. It’s important
to find a location that’s convenient, and where the atmosphere is pleasant, comfortable and welcoming.
This will enhance your chances of going regularly. Also, exercising can be a chance to reconnect to
nature, getting outside and breathing clean fresh air on a regular basis can be very healing.
11 FIND WORK YOU LOVE OR A WAY TO LOVE THE WORK YOU HAVE
Not everyone is 100% satisfied with their job/career path. Try to identify what isn’t working in your job
on a personal level and find ways to address the issues. Instead of putting all the blame on your work
environment, see what you can learn from your current situation and how you can make changes.
Often when you make positive changes in yourself, your job may feel more fulfilling.
12 DEVELOP A SPIRITUAL PRACTICE
Spirituality gives meaning to life, creating the feeling of divine order and harmony that exists above and
beyond human limitations. When people feel connected with the big picture, they tend to get healthier
faster.
Some people see things as they are, and ask, “Why?” I dream of things that never were and ask,
“Why not?”
--George Bernard Shaw
PASAC understands that the key to health is understanding each person’s individual needs,
rather than following a set of predetermined rules. PASAC’s Holistic Health Coaching
Program offers support, education and individual coaching to help individuals take control of
their own health and start living a more balanced life.
Integrative Nutrition Plan: 12 Steps is a guideline developed by Joshua Rosenthal, Founder and
Director of the Institute for Integrative Nutrition.