Holistic Nutrition

Why holistic nutrition is important to me.

The mystery behind God’s creation is amazing. The natural elements of the Earth provide everything a single seed needs to produce food. There is so much to see in nature and learn from it. The way each season has its own yield is a testament to God’s own desire for our lives. His reliability and concern for us is even greater than this. He is what we need to survive.

I was diagnosed with gestational diabetes and nearly diagnosed with a life-taking rheumatoid disorder. My son was battling asthma. I’ve seen many suffer from diseases like cancer and heart disease. These occurrences provoked me to begin a journey towards embracing a healthier lifestyle. I am a nurse and medically trained. It was difficult to change my view on nutrition. But,  I grew tired of treating my symptoms while not knowing the cause. After  experiencing positive results from personal experiments, the truth behind these holistic ideas was undeniable.  I am now studying holistic nursing.

What I’ve learned on this journey has changed my life dramatically.  I believe we were created to eat in a way in which we have abandoned, mostly because of a lack of knowledge. I believe it is possible to live an energetic, anxiety and disease free life. Many diseases are caused by abuse to our bodies. Our immune systems can only fight so long against constant insult. It is time for us to change habits and adapt to a new way of living. For those interested in living a healthy life, use this page to make that journey easier.


.        The rate of new cases of diagnosed diabetes rose by more than 90 percent among adults over  the last 10 years.

·        Over 23.6 million people in America have diabetes or 8 percent of the total population. The rate continues to grow and an alarming rate. Diabetes is now called “the silent epidemic.”

·        1 out of 3 people suffer from some form of cardiovascular disease. This includes high blood pressure – 65 million; coronary heart disease – 13 million; stroke – 5.5 million; congenital cardiovascular defects – 1million; and congestive heart failure – 5 million.

·        Cancer rates are expected to increase by 50% to 15 million by 2020.

Western culture.

The Western lifestyle is characterized by a highly caloric diet, rich in fat, refined carbohydrates and animal protein, combined with low physical activity, resulting in an overall energy imbalance. It is associated with a multitude of disease conditions, including obesity, diabetes, cardiovascular disease, arterial hypertension and cancer.

Malignancies typical for our society are cancers of the breast, colon/rectum, uterus (endometrial carcinoma), prostate, gallbladder, kidney and adenocarcinoma of the esophagus. There is no region in the world that has as high of an incidence of breast cancer

Obesity is spreading epidemically throughout the world. It visualizes a chronic energy imbalance and is an independent predictor of an increased cancer risk, particularly for carcinomas of the uterine endometrium, kidney and gall bladder.

Healthy eating is proven to help.

The following information came directly from a published statement from the World Health Organization.

”Epidemiological studies indicate that the frequent consumption of fruit and vegetables reduce the risk of developing cancers of epithelial origin, including carcinomas of the pharynx, larynx, lung, esophagus, stomach, colon and cervix. Recent data from the European Prospective Investigation into Cancer and Nutrition (EPIC), suggests that a daily consumption of 500 grams (1.1. lbs.) of fruits and vegetables can decrease incidence of cancers of the digestive tract by up to 25 per cent.

The report also says that given the multi-faceted impact of diet on cancer, many countries should encourage consumption of locally produced vegetables, fruit and agricultural products, and avoid the adoption of Western style dietary habits. IARC says that such actions would have health benefits beyond cancer, since other common non-communicable diseases, notably cardiovascular disease and diabetes, share the same lifestyle-related risk factors.”


Life is too important to live in thoughtless ignorance; but, the knowledge I do posses is too small to be sufficient for every situation. I live by knowledge when I can, pray for wisdom when I cannot, and trust God to order my steps in either case.

Although I do not believe what we eat plays a role in our salvation, I do believe that God’s ideal health plan for us today can be found in Leviticus and Deuteronomy. He instructs Moses on what is and is not safe to eat. Whether or not you believe this way, science has proven these same ideas consistent with current healthy living ideas even in the medical community.

The ideas expressed on this page are my personal beliefs regarding nutrition based on my research of holistic living.

Daily food needs.  (Listed from greatest to least need)

4-10 servings of vegetables

Seeds, nuts, grains (not gluten grains), and beans

3-4 servings of fruit

Meat, cheese, and egg (quality animal protein)

Good oils and fats (Omega 3 &9)

Sweets (natural)

8 ways to get started.

1.  Eat local food

2. Eat a variety of food (Eat the rainbow)

3.  Aim for organic ( Nonorganic food is tainted by pestisides, herbisides, parasites, and chemicals that find their way into our bodies.)

4. Eat lower on the food chain (Become less of a Carnivore and more of an Herbivore)

5. Eat fresh foods (Fresh, recently alive food is central to good eating)

6. Eat whole foods (Avoid processed or refined; the less ingredients the better)

7.  Stock your pantry and freezer (Avoid canned food. Buy nuts, seeds, frozen vegetables and fruit, beans, legumes, old fashioned oats, brown rice, fresh or dried herbs for seasoning, dried fruit, etc.)

8.  Green up your  kitchen (Fill your refrigerator and counters with fresh vegetables and fruit)

Foods to Avoid

1. White Flour
White flour is used to make bread, pasta, crackers, pastries and buns. These products are made of only one part of whole grain. The outer shell (fiber) is removed and the wheat germ is extracted to be sold to whole food stores.  White flour is made from the starchy endosperm; then, the manufacturer bleaches it white because the actual color is gray. It is not only nutrition-less but also toxic to your body.

Use brown rice pasta.

2. Processed or Dead Foods
Processed foods are high in toxic fats, depleted flours, sugar, salt and food additives. MSG is hidden in almost all processed foods and labeled as 36 different names. It is associated with brain lesions and causes many adverse reactions often misdiagnosed as something else. It also causes food addiction and cravings.

This includes white bread, white rice, boxed foods, soft drinks, frozen fried foods like chicken nuggets, fish sticks, and pizza, candy, cookies, ice cream, donuts, most crackers, muffins, noodles, pancakes, pasta, pastry, etc.

3. Non-Organic or Chemical-Laden Food
When you eat non-organic food you welcome synthetic dyes, flavoring agents, chemical preservatives, emulsifiers, texturizers, humectants, bleaching agents and sugar substitutes. Pesticides are linked to MS, epilepsy, Alzheimer’s disease, Parkinson’s disease and several types of cancers.

4. High Sugar Foods and Beverages
Sugar impairs your immune system; it’s linked to behavior disorders, violence and osteoporosis. It raises insulin levels and causes you to store fat. Avoid bleached white sugar all together.

5. Artificial Sweeteners
These sweeteners are just as dangerous as sugar.

Use products like Stevia, honey, or raw sugar cane.

  Hydrogenated and Trans Fats
These are the most deadly form of fat and should should be completely avoided. The American government recently published a statement encouraging  all Americans to avoid any consumption of trans fats. Other countries have actually banned their industry from adding this man made fat to processed food.

Years ago there was a huge movement to avoid natural butter; hydrogenated oils, like canola and vegetable oil, were created to replace it. Since then, heart disease has continued to increase in America at an alarming rate. These fats raise bad cholesterol and lower good cholesterol. They are found in margarine, shortening, and most commercial peanut butter. They are also found in your processed foods like shelf stable pastries, breakfast cereals, breakfast bars, etc. These fats are linked to cancer and heart disease.

Use margarine made from olive oil or real butter.

7Fried Foods
Acrylamides are toxic chemical formed in food when it is fried. They are highly carcinogenic. They cause our cellular DNA to mutate. This has been particularly linked to colon cancer. These foods also contain high amounts of unhealthy fats.

8. Processed Meats
Cold cuts and packaged meats like bologna, salami and processed ham. Associated with heart disease, cholesterol and always are high in sodium

9. Saturated Fats
Primarily found in quality animal products. These fats are needed in small amounts from organic animals only but dangerous in excess. They are also found in fast food or fried food, whole milk, and many processed foods.

Foods to consume with caution.

1. Dairy
Human babies who receive cows milk (dairy based formula) within first 5 days of life have a 40-50 times higher chance of getting asthma, diabetes, and juvenile rheumatoid arthritis. Dairy is highly associated with chronic ear infection in children. It is also linked to allergies, asthma, spastic colon, excessive mucus production, skin rashes and chronic sinus infections. Cow’s milk creates mucus that starts in the intestines and spreads to the lungs, ears, and sinuses.

An ingredient in dairy called casein is used to make Elmers Glue-all. It sticks to the inside of our guts blocking the absorption of nutrients.

If you choose to drink it, always drink organic The chemicals that a cow is sprayed and injected with are secreted through its milk. One chemical in particular in a growth hormone which causes cows to produce IGF-1. It is then absorbed by humans. In humans it causes an overgrowth and mutation of cells, including cancer cells.

Use Goat, rice or almond milk.

2. Meat and Fish
Remember that every animal you eat has a list of ingredients. Consider added hormones, added anti-biotics and pesticides. There are other things like how the animal is fed and raised; Also whether or not it is fed rendered animal proteins (cows eating cows… CJD).

You must also consider what an animal eats naturally. Bears, Dogs and other scavenger animals are physiologically made to be able to eat almost anything. Many people avoid these types of meats altogether.

Avoid pork. Pigs eat anything including other dead or sick pigs from the same pins.

Cows, goats, sheep, chicken, and turkey are made to only really be capable of eating grasses. These types of meat are more desirable.

Always choose the leanest available. Limit red meats to once or twice a week. Diets high in read meat are associated with breast and prostate cancer.Trim off fat before you cook meat because animal store toxins in their fat.

Eat only fish that have fins and scales. Others like clams, lobster, shrimp, and crab are made to filter water and and clean the water. Scientist actually measure he contaminate levels of our oceans, lakes, etc by the toxins found in the flesh of these animals.

3. Caffeine
Caffeine has been shown to actually reduce the incidence of many diseases; but, anything in excess can have negative impact on the body. Moderation is the key.

Good foods to eat.

1. Organic, Free-Range, and Wild Caught Foods

2. Whole Grains
Best whole grains to eat are foods like lentils, brown rice, and rolled oats.

Sprouted Breads and Flat breads are a great alternative to wheat. They are flourless.  Ezekiel bread and Manna bread are made from sprouted grains.  There is a lot of  controversy concerning wheat. I choose to greatly reduce my  consumption of it but have not eliminated it all together.  Because of the modern day industry, many breads are simply nutrition-less, toxic, processed foods.

Whole wheat sourdough bread is a great option. It is made by the old fashioned leavening process which adds good natural bacteria to the bread from the air and grain.

3. Eat More Fiber
Fiber is found in almonds, whole grains, beans, fruit, berries, and vegetables

4. Healthy Fats
Monounsaturated fats and omega-3 fats are good. You need good fat every  day for the health of your heart, brain, skin, hair, and every part of you. Americans do not consume anywhere near enough healthy fat. Found in extra-virgin olive oil, nuts, seeds, avocados and fish.

5. Fruits and Vegetables
Half of your diet should be from fruits and vegetables. People who eat more  than 4 servings a day have lower levels of bad cholesterol.

They are also the  best medicine for preventing cancer. Healthy living is not only about what  you eat that you shouldn’t; it is also about what you don’t eat that you should.

6. Drink Water
The average person needs 2-3 quarts per day. Take your weight and divide it in half. That is how many ounces of water you need a day.

Food toxicity.

Our body gives us warning signs. Warning signs left alone can cause chronic diseases. Here is a list of some of those signs your body could be suffering from food toxicity.
·        Digestive tract –  constipation, bloating, diarrhea, belching, gas

·        Ears – itchy, aches, infections, ringing

·        Emotions – mood swings, anxiety, fear, irritability, anger, depression, nervousness

·        Energy – fatigue, sluggishness, restlessness, lethargy

·        Eyes – watery, itchy, swollen, dark circles, blurred vision

·        Weight –  binge eating, cravings, excessive weight, water retention, underweight

·        Joints and Muscles – pain, arthritis, stiffness, weakness

·        Mouth and Throat – coughing, gagging, sore throat, canker sores

·        Nose – stuffy, sinus problems, have fever, sneezing attacks, excessive mucus

·        Skin – acne, hives, rashes, hair loss, flushing, hot flashes, excessive sweating

·        Head – headaches, faintness, dizziness, insomnia

·        Lungs – congestion, asthma, bronchitis, shortness of breath, difficulty breathing

·        Mind – poor memory, confusion, poor concentration, stuttering, stammering, learning disabilities

·        Other – irregular heartbeat, rapid heart, chest pains, frequent illness, urgent urination

Change your view on food.

1. Grow your own garden. Freeze excess for use in winter months.

2. Use Sea Salt

3. Add more fish to your diet. Eat it at least twice a week. Avoid shellfish.

4. Drink water or unsweetened tea (especially green or white tea)

5. Keep fresh vegetables at all times. Cut them up. Make dips. Buy a food tray; keep it full and in your refrigerator for quick snacks. Put together fresh salads in bulk and store in airtight containers in the  refrigerator. You will find yourself eating more salads if they are already put together. Eat a vegetable with every meal. Make 2 sides of vegetables with every dinner. Consume a minimum of 6 servings a day.

6. Eat alternatives to pork and beef like turkey bacon and ground turkey. Always choose the leanest meat available. The alternatives still have quite a bit of bad fat but the amount in lower.

7. When you eat fast food, make the best choices from what is available

8. The convenience of processed food is what makes it so appealing. Make healthy food more convenient in your home.

9. Plan out your meals for the week so you are not left making last minute decisions

10. It is okay to cheat on occasion. A healthy body can tolerate the occasional splurge. But daily insult to your body is not tolerated.

11. Realize you do not need meat or bread with every meal. This is a Western Culture tradition. It is better not to have either. Only allow yourself each of these a specific number  of times per week.

12. The “heavy” feeling that starches bring after eating them is not a sign that you are full. It is a sign that your body is sluggish due to its inability to process the food you just consumed.

13. Your problem may not be just what you are eating. It may be what you are not eating. We need the nutrients in natural food. God created it with what we need to prevent disease and keep us healthy. If you aren’t eating what He made for you then what is protecting you from sickness? Your body requires  it. It is only a matter a time before irreversible damage is done


In the society we live in, we will never be able to get completely healthy food at all times. We should take supplements to assist us in achieving health and wholeness. Here are some of my favorites.  

1.        Omega 3 fatty acids (2000mg daily)
Elevates mood, improves attention span, decreases appetite, increases energy level, lowers cardiovascular disease, loss of body fat, stabilizes blood sugar, improves immune system, lowers inflammation levels)

a.      Olive Oil (cook with it, use it on salads)

b.      Flax Seed (nutty tasking ground supplement you can add to food)

c.       Fish Oil

2.      Probiotic Supplements
Introduces the good bacteria into our digestive system than have been removed by too many antibiotics. These antibiotics are have been injected into all of our meats. Also chemicals found in city water removes good bacteria. Should be taken on an empty stomach. Look for 10-20 billion.

3.      Digestive Enzymes
Processed foods remove all enzymes from food because of the heating process. Many who suffer from digestive or bloating issue can be relieved by an enzyme supplement. We need the enzymes to digest proteins.

4.      Herbal and food blends
I take a mulivitiamin/mulitimineral that also has a blend of super foods and herbs so I get it all one vitamin. But, you can buy these super food blends separate from your multivitamins. They come to tablets, capsules, or powders. They feed your body of lacking nutrients found in fruits, vegetables, and herbs. One daily dose for me is like 6 or 7 servings.  My personal favorite is Alive.

5.      Multivitamin/Multimineral
I suggest you buy organic products. The vitamins are not synthetic and are actually able to be used by your body. Also, read the supplemental facts. Often times, your popular brands of vitamins will not have near as many vitamins included. Notice your percentages of daily intake.

6.      Vit E
Most multivitamins do not have enough Vit E. Everyone should be taking at least 400 IU daily.

7.      Vit D
New research has proven than Americans are not getting enough Vit D. Check your multivitamin. You should be getting around 1000 IU daily.

8.      Calcium/Magnesium
Women need this supplement to prevent bone loss. You should be getting 1200mg Ca and 500mg Magnesium daily.

9.      Homeopathic medicine
When you are sick, do research of the natural remedies available to treat your problem. There is not a prescribed medication on the market that does not cause side effects. Whenever it is possible, we should avoid pharmaceuticals. Some of us are taking medicines to treat the side effects from other medicines. Some of us have been diagnosed with diseases that are simply the cause of another drug. I learned this from personal experiences. My son was having major side effects from a preventive asthma medication. My doctor told me it wan not the medicine. He was nearly diagnosed with behavior problems until we decided to take him off of it. Within 3 days of the removal of the medication he was completely better.

I hope you’ve found this information helpful!


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4 Comments on “Holistic Nutrition”

  1. Alissa says:

    Margie! I love this post. I agree 100% with what you’ve written. I’ve find it overwhelming, when it comes down to it, trying to remember what I’ve found out through personal research and applying it to my life. Somehow you made it sound so much easier for me! haha. I will come back to this page for reference. Thank you!

  2. Rowena Graham says:

    A good read and cook book is Nourishing Traditions. In the margins of the book, there is commentary about other cultures and why they eat foods that are fermented, as well as other things. I highly recommend this book! Thanks Margie for sharing this information.

  3. Fran/Nana says:

    I have many friends who have read the book Nourishing Traditions. They love it and highly recommend it. I read your blog and enjoyed it. It’s always good to be reminded of truths. Tim and I try our best to eat responsibly. We did our first organic garden this summer and it was a success. Can’t wait to do it again this summer. Been learning a lot about using coconut oil in my cooking. There is always so much to learn. I look forward to other post. Thanks.


  4. Kathy Hertzler says:

    Thank you Margie for all this wonderful information. I have had it with my diabetes and other health issues. This makes so much sense to do what ever i can to get healthy again as well as lots of prayer for healing. I am going to check out not only the book Rowena recommended but the one you posted on your blog.

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