Eat To HealRestore Digestive Balance Grounded Nutrition 2013

Disclaimer We are nutritionists and coaches. That is all. We are not doctors, gurus, naturopaths,

experts or anything else. We are simply sharing our experience in this book We areby no means giving you any medical advice. This book is based on personalexperience. Do what works for you and consult with your primary medical

provider before making any drastic changes to your life.

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We are thrilled that this book is in your possession! No one owns this information as it belongs to the universe. We were the creative conduit who put the information into order and spent a lot of energy creating this eBook for your reading pleasure and

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Please feel free to share this information far and wide and let’s change the way the world views healthy eating and digestion!

With Love,The Grounded Team

Table of ContentsIntroduction

Why This Guide Exists

The Importance of Digestion

What Weakens our Digestive System

Acid vs Alkaline

Symptoms of Weakened Digestion

Digestive System Overview

Digestive Techniques

Enzymes

Probiotics and Prebiotics

Eat to Heal Guidelines

Hydration Techniques

Food Combining

Digestive Timeline

Ideal Example Day for Optimal Digestion

Constipation

Benefits of Improved Digestion

Important to Remember

FAQ

Conclusion

Resources

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15

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31

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Digestion is a topic I am very passionate about because I personally went through many years of digestive problems. I had no conscious connection to how the foods – VY�TVYL�SPRL�ºUVU�MVVKZ»�¶�[OH[�0�^HZ�W\[[PUN�PU[V�T`�IVK`�^LYL�HќLJ[PUN�T`�KPNLZ[PVU��My intention with this eBook is to share my advice and experience to help you restore and regenerate your digestive system. The goal is to give you a new perspective on the intricate workings of your digestive system and what you can do on a daily basis to support it.

Digestion is the foundation for good health. If our digestive system is not functioning optimally, our whole body is compromised. Did you know that the strength of our immune system is dependent on the strength of our digestive systems? This contributes to the cause of MANY common issues such as; constipation, acne, water retention and bloating, IBS, weight gain, seasonal flu’s, and many more…

As a culture, we have developed a fairly common habit of simply throwing whatever is most convenient and tastiest into our mouths, and letting the digestive system ‘figure out’ what to do with it. It is no wonder that so many of us live with daily diseases such as bloating, gas, constipation, diarrhea, stomach aches, nausea, heartburn, and low energy. A large contributing factor to these problems is the fact that we are both ingesting ‘non-foods’, and improperly combining real foods.

It is essential to have a basic understanding of how the digestive system works, what foods to eat, when to eat them and why the digestive system is so important to overall well being. Education and practice is what will allow for your body to thrive long term.

By reconnecting with your body and understanding its signals you will not only increase your vitality but you will be able to make the necessary connections that will allow you to thrive!

By utilizing the principles in this book you will free up the necessary energy to allow the body to heal and recover from the inside out.

Follow your intuition and respect that your body is often the best authority on what it needs at any given time. Simply use the knowledge in this guide to help you when you need it.

Introduction

6

Our hope is that this guide may be the missing link for you to achieving a balanced, healthy body on the inside and out. ‘Eat To Heal’ was created to educate and inform you on the power of proper digestion. By healing your digestive system you will free up energy for the rest of the body to heal, and over time you will have increased vitality, life force and clarity.

Follow the guidelines outlined in this book and achieve the body you’ve always desired without the diets, restriction and deprivation!

Use this guide to get educated on the basic digestion fundamentals, and refer to it when you need a refresher on digestive health. Do not use this guide if you are looking for a strict plan or all of ‘the answers’.�>OH[�^L�HYL�VќLYPUN�HYL�V\Ysuggestions and guidance, based on of our years of experience helping ourselves and other people heal their bodies.

Why This Guide Exists

“I am convinced digestion is the great secret of life.” Sydney Smith

7

EnergyWhen we eat processed and mis-combined foods our digestive system utilizes a large percentage of the bodies energy to digest it. This causes an imbalance within the body which leads to future illness and disease.

By following the suggestions in this book it will free up energy which can be utilized more balanced throughout the body.

AbsorptionMost of our digestive systems are damaged and weakened from the foods we eat, and we are unable to absorb all the nutrients in our food. Absorption comes naturally when we are putting the right foods into our body and our digestive system is in balance. When we are able to fully absorb the nutrients in our food we have a strong resilience to illness and disease.

AssimilationWhen our digestive fire is strong, and we are able to fully absorb nutrients our body then uses what it needs (assimilation) and disposes the rest through elimination.

The stronger our digestion is the easier nutrients can be delivered and utilized throughout our body.

The Importance of Digestion

"Digestion, of all the bodily functions, is the one which exercises the greatestinfluence on the mental state of an individual." Jean-Anthelme Brillat-Savarin

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There 2 types of inflammatory foods. There are the ‘more common’ inflammatory

foods and then there are foods that are inflammatory for certain people only because

of sensitivities and allergies. One person can digest and assimilate potatoes just fine

where as the next person can experience serious inflammation. It is important to be in

tune with your body so you can detect foods that may be causing you problems.

You can also have testing done at many naturopathic clinics to help youdetermine what foods are causing inflammation in your body.

The ‘Most Common’ Inflammatory Foods

Refined Sugar: Sugar is found in mostly all packaged foods, even unsuspecting

ones. Try and limit processed foods, desserts and snacks with excess sugar. Choose

MY\P[�PUZ[LHK�HZ�P[�PZ�YLJVNUPaLK�KPќLYLU[S`�I`�[OL�IVK �̀

Wheat/ Refined Grains and Flours: "Refined" products have no fiber and can

cause severe inflammation. Try and replace with minimally processed sprouted grains

or nut and seed flours.

MSG/ Food Additives: Aspartame and MSG are two common food additives that

can trigger inflammation responses. Try and omit completely from the diet as they

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Mis-combing Foods: More on this in a later chapter.

Hard to Digest foods: Foods that are heavily cooked, over cooked, dehydrated,

processed or dense can be hard on the digestive system resulting in unnecessary

inflammation.

Over Acidic Diet: Eating foods that cause acidity in the body are known to trigger an

inflammatory response within the body.

What Weakens our Digestion

9

The body needs to maintain a balanced acid/alkaline state. For maintenance you need to eat 60% alkaline and 40% acidic foods, and for healing 80% alkaline to 20% acidic foods.

Acid Forming Foods

Alkaline Forming Foods

Acid vs Alkaline

Mostly all grains, grain products, animalprotein, dairy products, beans and legumes.

ACIDIFYING VEGETABLESGMO CornOlivesWinter Squash

ACIDIFYING FRUITSCanned or Glazed Fruits CranberriesCurrantsDried Fruits, sulfured Prunes

ACIDIFYING NUTS &BUTTERSCashewsLegumesPeanut ButterPeanutsPecansTahiniWalnuts

ACIDIFYING FATS & OILSButterCanola OilCorn OilFlax OilOlive Oil

ACIDIFYING SWEETENERSCarobCorn SyrupWhite Sugar

ACIDIFYING ALCOHOLBeerHard LiquorSpiritsWine

ACIDIFYING OTHER FOODSCocoa*VќLLKetchupMustard

Mostly all fruits and vegetables except the ones named above.

ALKALIZING PROTEINAlmondsChestnutsMilletTempeh (fermented)

ALKALIZING SWEETENERSGreen SteviaDate SugarCoconut Sugar

ALKALIZING OTHERApple Cider VinegarBee PollenFresh Fruit JuiceGreen JuicesMineral WaterMolasses, blackstrapProbiotic CulturesVeggie Juices

ALKALIZING SPICES & SEASONINGSChili PepperCinnamonCurryGingerHerbs (all)MisoMustardSea SaltTamari

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Acne, Dull Skin and Brittle Nails: Our skin, hair and nails are the body’s last priorities. If the internal organs like the digestive system, lungs and liver are compromised then you’ll notice skin, hair and nail problems.

Headaches: When the body is backed up with food and toxicity, and food is not being digested properly, the body will give you signals through symptoms. Headaches and migraines are some of those symptoms.

Undigested food in stool: If you often notice undigested food in your stool it is a good indication that your digestive system and intestinal flora need strengthening.

Constipation: When we aren’t adequately hydrated, and we ingest too many foods that are not meant for the human body, our digestive system can get weak and not function properly. Constipation is the result.

Parasites: Candida, parasites, and flora imbalances are pervasive in western society. A large contributing factor to the presence of these symptoms is poor food combining, which leads to a lack of assimilation and absorption of nutrients, which then feeds the parasites in the gut.

Crohns and Colitis: Both Crohns and Colitis cause inflammation and damage to the intestinal tract, particularly the large intestine. Both conditions can be greatly relieved by making the dietary and lifestyle changes suggested in this guide.

Leaky Gut Syndrome: Leaky gut syndrome is the result of infections in the gut that lead to tears in the intestinal tract. These tears leak toxic overflow from the digestive system directly into the blood stream resulting in an auto immune response to protect the body.

“Because of the media hype and woefully inadequate information, too many people nowadays are deathly afraid of their food, and what does fear of food do to the digestive system? I am sure that an unhappy or suspicious stomach, constricted and uneasy with worry, cannot digest properly. And if digestion is poor, the whole body politic suffers.” Julia Child (1912-2004)

Symptoms of Weakened

Digestion

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The process of digestion is the mechanical and bio-chemical breakdown of the foods

we eat into their basic vitamins, minerals, and nutrients so that our body can utilize

them.

What does optimal digestion look like? The body will use the nutrients given by

the foods we consume and rid any leftovers through elimination via the colon.

Digestion starts with your mouth and ends in the toilet.

The small intestine consists of millions of villi. This expands the surface area and

maximizes the absorption of nutrients into the blood stream. If what is absorbed is

damaged or processed, the nutrients will not be properly utilized. The body attempts

to eliminate anything it does not recognize, or else stores it as toxins and in the liver

and fat cells.

Ideally in a natural environment the entire digestive process from mouth to anus would

take 12-20 hours in transit (Maximum 2 days), leaving plenty of time for easy

assimilation and maximum uptake but no time for back up, purification or parasites to

breed. Most of us however are not in this range due to weak digestion. Obeying the

laws/guidelines of food combining and starting to eat more real whole foods will

gradually allow our damaged systems to repair and bring our digestion back to its

natural state.

Digestive System Overview

After this, the food matter moves to the large

intestine. Elimination on a regular basis

(3+ times per day) is necessary. If these

nutrients that aren't being absorbed move into

the colon and its full of waste, then they will stay

there and add to the back-up. A clogged colon

and toxic build up of waste in the large intestine

results in constipation, gas and bloating,

depression, weight gain and a weakened

immune system.

Mouth Stomach Small Large

rectum

Intestine Intestine

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In More Detail

1. The Mouth (Teeth, Tongue, and Salivary Glands)

It all starts in the mouth. When food hits the mouth

the digestive process begins with the mechanical

break down through chewing, and the bio-chemical

break down of starch into sugar through our saliva.

Thoroughly chewing your food is highly recommended

because our saliva has digestive enzymes in it called

amylase, which help digest the food.

“Chew your juice, drink your food”.

2. StomachOnce the food is swallowed, it travels through the esophagus and into the stomach

where digestion continues with enzyme secretion and further mechanical breakdown.

“Don’t forget, our stomach does not have teeth!”

3. Small Intestines and LiverThis is where the pancreatic/intestinal juice and

bile digest anything that is still not broken down.

The pancreas produces and stores digestive and

metabolic enzymes which allow for optimal digestion.

Eating foods that lack enzymes causes stress on

the pancreas. The liver produces bile which is

stored in the gall bladder. Bile breaks down and

absorbs fat.

4. Large Intestine• Absorbs water from indigestible food matter

• Transfers waste out of the body

• Absorbs vitamins

• Creates good bacteria that produces large quantities of vitamins and minerals

• Produces antibodies which fight against harmful bacteria

5. Rectum (Expulsion)The rectum receives stools and waste matter from the large intestine. It has sensors

which lets the individual know that evacuation needs to happen.

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Eating Mindfully: If we are distracted or stressed as we are eating and digesting our

food, the body is not able to completely activate our digestive system. This results in

poor digestion. Instead, if we focus fully on being present when eating and resting or

lightly moving the body (walking) after meals, our health will improve significantly.

Chew: Fully chewing our food into liquid is important for mechanical and biochemical

digestion. Chew at least 20-50 times per bite! This is a challenging habit to form for

most people. Practice and patience are key!

Appreciation/Grace/Intention: Being thankful for the food that is on the table is

going to allow for more appreciation and time taken to consume it.

Quantity of Food: We want to make sure we are getting an adequate amount while

also honouring our full signals. When we feel comfortably full, this is the time to stop

and honour your body. Overeating is very hard on the digestive system and causes

havoc.

Frequency of Meals: Make sure you are

giving enough time for digestion to occur

between meals. There is a common belief

that eating 5-7 small meals a day is healthy

but the truth is that it puts un-needed

stress on the digestive system by always

having it “fired up”. It is more beneficial for

most people to eat 2-3 moderate sized

meals a day with liquids (juices, water,

smoothies, tea) in between meals.

Digestive Techniques

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Enzymes

The body has a pool of digestive enzymes, which are used to help digest food. When

not enough raw food is eaten there is usually a shortage of these enzymes. Over time,

[OL�IVK`�PZ�\UHISL�[V�WYVK\JL�Z\ѝJPLU[�HTV\U[Z�VM�KPNLZ[P]L�LUa`TLZ�ZV�P[�YLZVY[Z�[V�using metabolic enzymes, which causes degeneration and imbalance in the body.

In order to re-build and maintain our pool of digestive enzymes, at least 60-80% of the

food we consume should be raw living food in its natural state.

Enzymes are vital to all life processes. They are the catalysts for all chemical reactions

that take place in the body. Focusing on creating a balanced pool of enzymes in your

body will contribute to revitalization of your health and wellness.

3 Classes of Enzymes

Metabolic: Are an essential part of every biological activity. The pancreas is the

primary organ which produces and releases metabolic enzymes into the body.

These enzymes are responsible for flushing toxins from the body, for helping to

produce energy, and for ensuring the correct function of every organ. One of the

most important functions of metabolic enzymes happens within the blood. It is

the job of enzymes to process nutrients provided by food and distribute them to

every area of the body in order to replenish cells.

Digestive: Produced by the body to help digest protein, carbohydrates, and fats.

Amylase is enzymes that digest carbohydrates. Lipase is enzymes that digest

fats. Proteas are enzymes that digest proteins. Lactase is enzymes that digest

Lactose. Our body stops producing Lactase after the age of 5. We then can no

longer digest milk unless it is in it’s raw state.

Food: Are found in all whole raw food that is in its natural state. These enzymes

are there to help digest the food or ripen if it is not eaten. They are destroyed if

cooked over temperatures of 118°F. If frozen, 70% of the enzymes are preserved.

15

Probiotics: If you are under stress, taking antibiotics, traveling or simply want to promote health and immunity, taking Probiotics daily will maintain the health-promoting bacteria in your intestinal tract. Having ‘good’ bacteria is important because the intestines are the largest immune organ in the body and supporting their health strengthens your body's overall natural defenses. If the balance is disrupted, this can leave a comprised immune response. Fortunately, taking Probiotic supplements can help sustain the digestive tract’s balance by re-introducing beneficial bacteria. - http://drohhiraprobiotics.com/

The only way to re-balance the bacteria is to supplement with good quality probiotics or increase fermented foods in the diet (raw kefir, raw sauerkraut, exc.) We recommend Dr. Ohhira’s Probiotics Plus Blend. or New Chapter Probiotic Colon/ Allflora.*Probiotics must be taken on an empty stomach.

Probiotics

Probiotics Tips and Facts

• Probiotics are the good bacteria in the intestines that help break down and eliminate waste matter.

• Probiotics fight off the diseasecausing bacteria,viruses, and parasites in the colon enhancingimmunity.

• Antibiotics and chlorinated water kill the goodbacteria in the large intestine. Tap and showerfilters are recommended to remedy this.

• Humans are designed to have 85% good bacteria to 15% bad bacteria but the average modern day human has 15% good bacteria to 85% bad bacteria.

• Probiotic cultures are needed in the large intestine to regulate elimination. They will also increase energy and absorption of nutrients!

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Prebiotics: are non-digestible, oligosaccharides (several types of sugar molecules linked together) ingredients in raw foods that are the food sources for probiotics.

Consuming prebiotics alone can often help digestion, because they feed, nourish and increase probiotic bacteria. However, having a diet that is abundant in both prebiotics and probiotics is beneficial.

7YLIPV[PJZ�OH]L�ILULMP[Z�IL`VUK�[OL�WVZP[P]L�LќLJ[Z�VU�KPNLZ[P]L�MSVYH��:VTL�Z[\KPLZ�OH]L�indicated that they have a protective quality against early-stage colon cancer. Other studies have suggested that prebiotics lower triglycerides, but just exactly how is unknown.

Prebiotics are found in almost all raw fruits and vegetables but are most abundant in foods that contain high amounts of fructan. Artichokes, asparagus, green beans, leeks, onions are all high in fructan!

Prebiotics

The Difference between probiotics and prebiotics

• Prebiotics are a dietary fibre that trigger the growth of bacteria having favorable effects on the intestinal flora.

• Probiotics are live micro-organisms containedin the food we eat.

• Probiotics do not stimulate metabolicactivity they provide a different set of benefitsthan prebiotics. Both sets of benefits arevaluable for our health wellness, and canact symbiotically to provide numerous healthbenefits.

• Both pre and probiotics are needed to sustain healthy gut flora.

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Upon Waking:

Allowing the system to wake up: Drinking lemon water first thing in the morning will start your metabolism and allow for your system to wake up and be ready to digest a meal.

• Take Probiotics• Warm glass of lemon water• Drink 1-2 liters of water before any food

Before a meal:

Empty Stomach

Drink any large amount of liquids on an emptystomach at least 30 minutes before a meal, asit allows for direct assimilation and does notHќLJ[�[OL�UVYTHS�KPNLZ[PVU�VM�V[OLY�MVVKZ�

Hot and Cold Liquids

When liquids are hot or cold it takes extraenergy for the body to maintain homeostasis.Keeping liquids around room temperaturePZ�[OL�TVZ[�LULYN`�LѝJPLU[�HUK�LHZPLZ[�VUthe digestive system.

Drinking with your meal

Do not drink more than 250ml of liquid with your meal.Liquids dilute our stomach acid, making the food lessdigestible and adding extra strain on our digestive system.

Eat to Heal Guidelines

18

Tip for Mindful EatingPut down your fork and knife in between bites

During your meal:

Eating MindfullyIf we are distracted or stressed as we are eating and digesting our food, the body is not

able to focus the appropriate attention on digestion and the result is poor digestion.

Instead, if we focus fully on eating and rest after meals whenever possible, our health

will improve significantly.

ChewFully chewing our food into liquid is important

for mechanical and biochemical digestion.

Quantity4HRL�Z\YL�[OH[�`V\�HYLU»[�Z[\ѝUN�`V\Y�Z[VTHJO�M\SS��3PZ[LU�[V�[OVZL�O\UNLY�ZPNUHSZ��A good indication of when you are full is when you get more thirsty than hungry.

FrequencyMake sure that there is at least two hours in between meals. Drinking liquids between

meals is fine.

Eat SimplyAim for only 1-3 properly combined ingredients at any given time of eating.

• Water and Juice Fasting

• Colon Hydrotherapy

• Massage

• Acupuncture

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After your meal:

• Eat until you are 80% full. A good indication of this is when you sigh or take a deep breath or become more thirsty than hungry.• Go for a walk• Do not eat your next meal until your food is digested• Do not eat a sweet dessert or fruit on top of your meal

Before sleeping:

• Empty Stomach: Do not eat more than 3 hours before going to sleep• Take your Probiotics• Drink herbs and teas that soothe digestion such as peppermint or dandelion.

5 Steps to Improve your Bowel Movements

1. Drink warm lemon water in the morning

2. Squatting position when pooping

3. Eat more water-containing foods

4. Take probiotics and enzymes regularly

5. Stay hydrated

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Drink on an Empty Stomach:Drinking large amounts of liquids on an empty stomach is best as it allows for direct assimilation and does not affect the normal digestion of other foods.

Room Temperature Water:When liquids are hot or cold it takes extra energy for the body to maintainhomeostasis. Keeping liquids around room temperature is the most energy efficient and easiest on the digestive system.

Drink with Dehydrated Foods:When eating large amounts of dehydrated foods, or starchy foods, some water (under 1 cup) will aid in fully digesting the meal.

Chew your juices and Smoothies:When drinking juices and smoothies, simulating the chewing action for 10-20 seconds per mouthful will allow the mouth to produce saliva and start to digest the sugars and starches.

Hydration Techniques

HYDRATION TIP: Drink your water at room temperature!

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Understanding digestion is the key to fully mastering food combining. Now that you

have a basic understanding, let’s look at the details of food combining.

The Basics

The main purpose of Food Combining is the conservation of energy by reducing

digestive stress and energy requirements. Many of the common foods eaten today are

very hard for our bodies to digest, and actually end up taxing our systems more than

they provide benefit. Even when eating relatively “healthy” food, if we are eating

complex meals or two foods that require counteractive digestive processes we are

creating unnecessary digestive stress. This leads to low energy, lack of nutrition, and

poor health.

When certain food groups are combined in the stomach it hinders digestion,

absorption and assimilation.

How we combine our foods is of critical importance for a healthy mind and body.

However, it’s important to remember that food combining is about following and

utilizing the guidelines to help you conserve energy. It is not about restricting yourself or

worrying about rules.

:VTL�MVVKZ�KPNLZ[�TVYL�X\PJRS`�[OHU�V[OLYZ"�ZVTL�MVVKZ�YLX\PYL�KPќLYLU[�KPNLZ[P]L�LUa`TLZ"�HUK�V[OLYZ�ULLK�KPќLYLU[�JVTIPUH[PVUZ�PU�[OL�Z[VTHJO�[OHU�V[OLYZ��Example: Proteins need acid digestive juices for their digestion and carbohydrates

need alkaline juices’ digestion.

Digestive Healing Mindset:

When first learning about food combining or any new health knowledge it can be easy

to get caught up in the rules, science, and “should not’s”.

Food combining is the selection, preparation and consumption of foods in a way that is compatible with our digestive physiology, and allows for optimum health and digestion. Certain foods require different stomach chemistry for proper digestion, and putting two counteractive foods in at the same time can cause real stomach upset and digestion problems.

What is Food Combining?

22

Categorizing foods will help you to identifyfoods that combine well and not so well.

Proteins

• Wild Fish and Seafood• Grass-fed, hormone free organic meat• Free-range, organic chicken• Free range organic eggs• Raw goat or cows cheese and milk• Raw Nuts• Tofu

Carbohydrates

• Winter Squash• Yams• Sweet Potatoes• Potatoes• Grains (millet, quinoa, buckwheat, oats, rice)• Pasta• Beans• Maple Syrup• Honey• Sugars and Sweets• Pastries

Neutral

• All Raw Vegetables• All cooked low-starch vegetables• Lemons• Sea Salt• Organic Raw goat or cow butter• Dark chocolate• Olive oil (cold-pressed extra virgin organic)• Herbs, spices and seasonings

23

Eat Simply: Aim for only 1-3 properly combined ingredients at any given time of eating.

Sequential Eating: Eating foods chronologically from the shortest to longest digestive times will provide the optimal digestion. (Infographic on the next page)

Chemistry:�*LY[HPU�MVVKZ�YLX\PYL�KPќLYLU[�Z[VTHJO�JOLTPZ[Y`�[V�KPNLZ[�HUK�W\[[PUN�two counteractive foods in at the same time can cause real stomach upset and serious digestion problems.

Combinations To Avoid:

a. Protein and Starchb. Protein and Fatc. Protein and Sugard. Starch and Sugare. Starch and Acid Keep Liquids Separate: In general, keep large amounts of liquids and non-liquids separate. When we drink over a cup of liquids with meals it dilutes important stomach acid and can slow down/hinder proper digestion.

Low Starch Leafy Greens and Neutral foods combine well with everything!

Eat cultured and Fermented Foods with protein to aid digestion.

Use small amounts of condiments, if any at all. Ideally we would like to avoid using poorly combined condiments but as long as they are kept to small amounts, ad-]LYZL�OLHS[O�HќLJ[Z�^PSS�IL�RLW[�[V�H�TPUPT\T�

Eat fruit alone and on an empty stomach. First thing in the morning is best.

Eat one concentrated starch or protein at a time whenever possible.

A healthy digestive system equals a strong immune system! 70% of your immune system is located in the digestive system!

Food Combining Guidelines

24

Based on an empty stomach and eaten alone, these are the approximate timelines that various foods take to digest. This means from the time you start chewing to the time it leaves the stomach and into the intestinal tract.

The longer the food takes to digest, the more energy it takes from the body which could ultimately be utilized elsewhere for healing, restoring and regenerating.

In certain cases, if you combine a food that has a higher digestive timeline with aneutral food (like leafy greens) that has a lower digestive timeline, then the overall digestive time will reduce. We always recommend eating red meat and meat in NLULYHS�^P[O�H�ZHSHK�ILJH\ZL�P[�OLSWZ�[OL�TLH[�KPNLZ[�TVYL�LɉJPLU[S �̀ Also,the more backed up your digestive system is the longer it will take to digest food ingeneral. Go to: www.drbass.com

Digestive Timeline

Immediate

Water

15 minutes

Fresh Juices

30 minutes

Smoothies, Fruit

30-40 minutes

Salads, Leafy Greens, Herbs, Raw and

Lightly Cooked Vegetables, Eggs

1-2 hours

Cooked Grains, Legumes and Beans (soaked are easier

on digestion), Potatoes and Squash, Wild Fish

2-4 hours

Raw Nuts and Seeds (soaked are easier on digestion),

Raw Dairy Products, Chicken, Turkey

Over 4 hours

Beef, Lamb, Pork, Buffalo and most Wild Game Red Meats

25

Ideal Example Day

for Optimal Digestion

High Raw Vegan Diet

1-2L Water w/ lemonBreakfast: Large Green

Juice or Fruit Juice (1 liter) Followed by a Large Green or

Fruit Smoothie

Snack: Large bowl of fruit

Lunch: Fruit Meal or Fruit Salad

Snacks: Fruit or Veggies

Dinner: Large Salad w/ Dressing (Cooked Sweet

Potato Optional)

Vegan/Vegetarian Cooked

Diet

1-2L Water w/ lemonBreakfast: Green Juice/

Smoothie 1-1.5 Liters or chia seeds or oats

Snack: Fruit

Lunch: Salad with Grains/ Starch or Dried Fruit

Snacks: Veggies

Dinner: Veggie Stir Fry w/ Sweet Potatoes and Greens

Meat Eater Diet

1-2L Water w/ lemonBreakfast: Green Juice or

Green Smoothie or chia seeds or oats

Snack: Handful of Almonds

Lunch: Veggie Stir Fry w/ Rice or Sweet Potato and

Large Salad

Snacks: Hummus with Veggies

Dinner: Salad, Vegetables and Lean Game Meat or a

starchy vegetable

Note: This is only an example and does not need to be followed perfectly

26

Overcoming constipation can be daunting and frustrating for some. That being said it

does not have to be a complicated process. It takes time and patience!

It is not recommended to use laxatives or

Z[PT\SHU[Z��JVќLL��[V�HZZPZ[�[OL�IV^LSZ�PU�moving as they cause a dependency and do

a lot more harm than good in the long run.

Start with simple techniques – (listed

below). With patience and persistence you

JHU�HUK�^PSS�V]LYJVTL�JVUZ[PWH[PVU�

;OL�MVSSV^PUN�Z\NNLZ[PVUZ�PU�HKKP[PVU�[V�[OL�KPL[HY`�YLJVTTLUKH[PVUZ�^PSS�OLSW�YLSPL]L�constipation.

Simple Techniques used to move the bowels

1. Warm Lemon Water��6U�HU�LTW[`�Z[VTHJO��PU�[OL�TVYUPUN���ZX\LLaL�ë�ñ�SLTVU�PU[V�H�NSHZZ�VM�^HYT��MPS[LYLK�^H[LY��^HYTLK�PU�H�RL[[SL���:PW�[OL�SLTVU�^H[LY�^OPSL�YLSH_PUN�VY�KLLW�IYLH[OPUN��;OPZ�VM[LU�Z[PT\SH[LZ�[OL�IV^LSZ�[V�TV]L�

2. Whole Leaf Aloe Vera Juice (Lily of the Dessert brand- Glass Bottle) Drink

����V\UJLZ�VM�(SVL�1\PJL�VU�HU�LTW[`�Z[VTHJO�����[PTLZ�WLY�KH �̀�,ZWLJPHSS`�H[bedtime.

3. Probiotics When the colon is clogged it is recommended to up your dose of

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4. Colon Hydrotherapy/ Enemas When you embark on this journey of living a

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5. Hydration��)LPUN�^LSS�O`KYH[LK�PZ�]LY`�PTWVY[HU[�MVY�IV^LS�OLHS[O��9H^�MVVKZ�HUK�JSLHU�^H[LY�HYL�[OL�ILZ[�ZV\YJLZ�VM�O`KYH[PVU�

Constipation

27

#1 Conservation of energyWhen we understand and implement food combining, the main benefit is that we start to free up large amounts of energy for other bodily healing to occur.

#2 Allows for and aids the healing of Crohn’s, Colitis, and other digestivediseasesThe more improvements we make, the less likely we are to have waste back up in our colon. It helps keeps us regular and consistent.

#3 Healthy flora colonies and intestinal bacteriaThe more simple we get with our foods and the combinations, leads to less stress on the flora colonies and intestinal bacteria. When food properly moves through the intestines, it allows for the flora colonies and bacteria to replenish.

#4 Prevents flatulence, gas, constipation, and bloating.Incorporating these simple food combining techniques will allow for smooth sailing through that the digestive process.

#5 Start to smell better!Poor food combining often leads to long transit times that allows foods to rot in our stomachs leading to toxins that often don’t smell so nice on their way out.

#6 Optimal and maximum nutrient uptake leading to better overall health and performanceIt is easier for your intestine to maximize the nutrients from the food you are consuming when properly combined.

#7 Minimized risk of parasitesThere is less transit time, so waste is not getting stuck for long periods of time. When it is stagnant, this is the perfect environment for parasites to hatch.

#8 Alleviate digestive stressProper food combining leads to less confusion and steady movement.

Benefits of Improving Digestion

28

Although improving our digestion is an important factor in health and wellness, it is only one pillar among many that make up the foundation for good health. Focusing solely on improving digestion while ignoring the quality of food and water you are drinking, the environment you are in, your mental state, or any of the other key aspects of vibrant living will hinder your overall results.

Key Factors to Consider in Relation to Digestion

1. The quality and types of foods you are eating. (We recommend fresh, ripe, raw, organic fruits and veggies as the ideal foods to fill up your diet)

2. Environmental Conditions

3. Emotional Poise

4. Relationships

5. Allergies

6. Stress

Important to Remember

29

1. What about foods such as legumes that have both protein and starch?

It is best to eat these foods with neutral foods such as leafy green vegetables.

2. What about sprouts?

Sprouts are combined best according to the bean, seed, or grain they where sprouted

from.

3. Is mixing two or more types of starch together ok?

Eating one type of starch at a time is usually best, but if eating similar types of starch

such as potato and yams will cause the least amount of digestive stress.

4. What if I am thirsty during a meal?

Depending on the meal you are eating a small amount of water or neutral liquid can aid

in digestion. If you are eating protein we recommend no liquids, as it will dilute the

digestive acids. However, when eating starch, or dehydrated foods, some liquid can

aid in lubrication.

5. Can I eat multiple types of proteins at the same meal?

>L�YLJVTTLUK�LH[PUN�VUS`�VUL�[`WL�VM�WYV[LPU�H[�H�[PTL�HZ�[OLZL�HYL�[OL�TVZ[�KPѝJ\S[�for our bodies to digest and asking our stomachs to digest two or more proteins is

simply to taxing to be recommended.

FAQ

30

Each person’s situation is unique. Seeing results and improvements in digestive health

will therefore require unique combinations of healthy habits to be integrated into daily

routine and lifestyle.

Healing the digestive system is dependent on past history, current environment, type of

diet, and all of the other factors that make up our lives. Knowing that it takes time,

patience and persistence is key, especially with digestion.

We suggest that you start incorporating the suggestions from this book that resonate

with you the most. We’ve planted some seeds and – over time – more healthy habits

will start forming in your reality.

Use this guide and all other guides in the Grounded Lifestyle eBook series as reference

guides. Continually come back and read through it again when you feel called and you

will always find something new to incorporate.

Time to get started!

Conclusion

31

Knowledge and Resources That Contributed To Brining You This Information:

• Grounded Nutrition Database

• Food Combining and Digestion by Steve Meyerowitz

• Enzyme Nutrition by Dr. Edward Howell

• Dr Jensen’s Guide to Better Bowel Care by Dr. Bernard Jensen

• Vibrant Health from your Kitchen by Dr. Bernard Jensen

• The Body Ecology Diet by Donna Gates

Resources