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Years ago I was guided to read “The Natural Way” by Mary Ann Shearer. It changed my life and my health for life. I thought I would share the basic outline of this way of eating which will assist you to shed excess weight, help your body to heal itself and allow your body to glow with health. I want to add that health consciousness is about letting your body choose what is good for it. The Human body is a magnificent organism and it knows what foods are best.

The Natural Way is based on the following:

  • Lots of fresh fruits, raw vegetables, nuts, seeds, exercise, fresh air and sunshine – these form the foundations of a healthy lifestyle.
  • Avoid all processed foods and foods that contain chemicals, additives and preservatives.
  • This dietary lifestyle is simple, healthy and fuss-free. It is suitable for all people, from toddlers to the elderly, for pregnant and lactating women, and it is the best and healthiest program for vegetarians.

Combining your food this way ensures that digestion occurs easily and optimally allowing your body time for it’s repair work to be carried out. Foods in the left / right columns can be combined with the foods in the middle column:

PROTEINS

Combines well with neutral vegetables

Eggs°

Dairy Products°

Fish°

Meat+

Milk+

Nuts (Also coconut)

Poultry°

Seeds (Sunflower, sesame etc)

Unprocessed Cheese°

Yoghurt°

+Should be minimised

°Once or twice a week in small qty’s

 

NEUTRAL VEGETABLES

Combines well with protein or starch

Artichoke, Asparagus, Aubergine, Avocado, Beetroot, Broccoli, Brussels sprouts, Butternut, Cabbage, Carrot, Cauliflower, Celery, Courgettes, Cucumber, Fennel, Garlic, Gem squash, Green beans, Herbs, Leeks, Lettuce, Marrow, Mushrooms, Okra, Olives, Onions, Parsley, Peas (fresh), Peppers (green, yellow & red), Pumpkin, Radishes, Shallots, Spinach, Spring Onions, Sprouts, Squashes, Tomato, Turnip, Waterblommetjie, Watercress

STARCH

Combines well with neutral vegetables

Barley

Bread

Buckwheat

Cereals

Jerusalem artichoke

Maize (Mealies/Corn)

Millet

Oats

Pasta

Potatoes

Rice

Rice Cakes

Rye

Sweet Potatoes

Wheat

*Wait at least 3 hours after eating these foods before eating fruit again.

  • Protein-starch combinations are difficult to digest and are prone to fermentation.
  • All legumes (beans, lentils and peanuts) are high in starch and protein and result in digestive discomfort.
  • The Natural Way program has been designed for complete and efficient digestion, weight-loss, high energy and glowing health.
  • Eat fruit by itself on an empty stomach for at least one meal a day. Fruit can replace any meal.
ACID FRUIT

Combines well with sub-acid fruits

Gooseberries
Granadilla
Grapefruit
Guava
Kiwi Fruit
Kumquats
Lemon
Lime
Melons
Naartjie
Orange
Pineapple
Pomegranate
Quince
Spanspek
Strawberries
Tangerine
Watermelon

SUB-ACID FRUIT

Combines well with acid fruits

Apple
Apricot
Berries
Cherries
Grapes
Litchis
Loquats
Mango
Nectarine
Peach
Pear
Prickly pear

SWEET FRUIT

Combines well with sub-acid fruits

Banana
Dates
Fig
Papino
Paw paw (Papaya)
Persimmon
Prunes
Raisins
Sultana’s (unbleached)

  • Wait 40-60 minutes after eating fruit before eating other foods
  • Nuts can be eaten with any acid fruit
  • Fruit can be eaten 3-4 hours after any other meal
  • All melons (including Spanspek and Watermelon) are best eaten alone
  • The daily menu should consist of 75% raw fruits and vegetables

Her Never-fail Wholewheat bread is an all-time favorite of mine. It’s really easy to make and everyone in your family is guaranteed to love it:

12 cups whole wheat flour
2 packets instant dry yeast (20g or 0.7oz)
3 teaspoons salt
3 teaspoons raw honey
6-7 cups of warm water (not hot)

Mix the flour, yeast, and salt in a large bowl. Dissolve the honey in a cup of water and add it to the dry ingredients. Keep adding the rest of the water until you have a sticky dough – do not knead.  Divide the dough into 2 or 3 balls and place in greased bread pans (2 large or 3 medium pans). Cover with a cloth and allow to rise in a warm place for about 20 minutes. Bake at 390⁰F for 40 minutes.

Serve with a large salad. Remember to chew slowly so that the starch-digesting enzyme in your saliva can act upon the bread.

Add fresh oregano, mixed herbs, olives with pits removed, and grated zucchini to the dough for a different treat.

Mary-Ann Shearer has various recipes books in publication that contain marvelous recipes to support this way of eating. Here are a few of her recipes taken from http://www.showcook.com:

MARINATED CARROT SALAD (Neutral)

4 – 6 carrots, julienned
2 – 3 red peppers, julienned
½ cup cold pressed olive oil
1 tsp raw honey
juice of 1 lemon
1 tsp mustard powder
1 tsp vegetable or herbal salt

If you wish, steam the carrots lightly, but remember that raw food is healthier. Place them together with the red peppers in a salad bowl. Mix the tomato sauce with the remaining ingredients, and this dressing over the salad. Marinate overnight, and garnish with parsley just before serving.

QUICK HUMMUS

2 cans chick peas, drained
1 – 2 tsp garlic salt
1 tsp grated lemon rind
juice of 1 lemon
2 tsp dried origanum
½ tsp ground ginger
¼ – ½ tsp cayenne pepper
2 tbsp filtered water
1 spring onion

Blend all the ingredients together in a food processor until smooth. Serve as a dip for raw vegetables.

YEAST FREE RYE BREAD

1 cup rye flour
1 ½ cups rice flour
1 ½ cups soya flour
2 tsp cold-pressed olive oil
1 ½ – 2 cups filtered water
3 tsp baking powder (aluminium free)
1 tsp raw honey
1 tsp vegetables or herbal salt

Mix all the ingredients together in a food processor and place the dough in a greased loaf tin or small baking dish. Bake at 190ºC for 60 – 70 minutes.

BANANA BREAD

I have yet to find a comparable banana loaf recipe! This one is egg-free, wheat-free, sugar-free and dairy-free. It is delicious eaten just as it is, buttered or served with soya milk.

1 cup oats
125 g butter or ½ cup cold pressed olive oil
8 tbsp (1 packet) macerated dates
1 ½ – 2 cup mashed bananas (about 8 small bananas)
½ cup soya flour
½ cup rice flour
2 tsp baking powder (aluminium free)
1 tsp bicarbonate of soda
½ cup soya milk

Blend the oats in a food processor to form a fine powder. Add the butter, dates and mashed bananas and blend until smooth.

Add the rest of the ingredients and pulse the mixture to form a dropping consistency (add a little more soya milk if needed). Pour into a greased loaf tin and bake at 160°C for 60-70 minutes.

For variety, add grated courgettes, herbs or olives to the mixture before baking.

Mary-Ann’s book The Natural Way is available at all major bookstores. You can also google the book here http://www.books.google.com

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