Post 178: Dr Daphne Miller-Four Principles of Wholesome Nutrition and Dr. Pickering’s Guide to Food Combining and Sweet and Sour Mock Chicken

Another great example is traditional Mexican cooking, where you have your beans, your corn tortillas, and your squash. It’s interesting because corn tortillas have a fairly high glycemic index, meaning that they put a lot of sugar all at once into our bloodstream. But when you eat them with beans, it actually lowers the glycemic index, so the sugar isn’t absorbed so fast. If you look at traditional recipes from around the world, so many of them already have prescriptions for these healing food combinations. They are perfect prescriptions.

Four Principles of Wholesome Nutrition

According to Dr. Pickering, one of the most important factors when it comes to healthful eating is to make sure you’re eating foods that are in season. Your constitution changes with the seasons of your local climate, and eating local foods when they’re in season is a natural way to harness that intrinsic relationship your body has with the Earth.

Seasonal foods will typically be at their cheapest when they’re in season, and will be readily available in most stores and farmers markets. Dr. Pickering’s food combining guide1 can also help you determine which foods are in season, in addition to how to combine them for optimal health.

Next, Dr. Pickering advises eating foods that are indigenous to your area. Eskimos, for example, are not going to reap the same nutritional rewards from watermelon as someone living in the American South where watermelons grow naturally. The climate itself makes nutritional demands on your body.

Third, you also want to select foods according to the type and amount of physical activity you’re involved in (an office worker, for example, will not benefit from the diet of a triathlete), and lastly, you want to choose foods according to your body’s digestive chemistry. As a side note, albeit an important one, Dr. Pickering also points out the importance of your thoughts.

“Your thoughts, you see, help to govern chemistry,” he explains. “When you sit down to eat, it’s crucial to not talk about problems at the dinner table; talk about joyous things just because it gives you a chance to get together [with each other].”

Recent research has even confirmed that if you want to make your food taste better, and more thoroughly enjoy the experience of a meal, perform a ritual first. One of the most rewarding rituals you can do before a meal is to stop and give thanks for your food.

Not only might this make your food taste better, but also people who are thankful for what they have are better able to cope with stress, have more positive emotions, and are better able to reach their goals. People who give thanks before they eat also tend to eat more slowly and savor the meal more so than those who do not, lending a natural transition to mindful eating, which has a direct and beneficial impact on digestion.

Why Food Combining Matters

Wayne is probably best known for promoting the importance of food combining. If the food you eat is not digesting properly,not only can painful gas, heart burn, acid reflux and other stomach problems arise, but your body will also be deprived of critical nutrients.

The short definition of digestion is: you put food or liquid into your mouth, swallow it, and then your body breaks these molecules down into a size it can absorb. What your body doesn’t use is excreted as waste. These are the four processes listed above—digestion, absorption, assimilation and elimination. But food is actually broken down in a number of different areas, including in your mouth, stomach, and the first and middle sections of your small intestine, called the duodenum and jejunum respectively. Furthermore, you have two kinds of digestion:

  1. Mechanical (chewing and churning) digestion
  2. Chemical digestion

Food combination takes into account the area and complexity of digestion of each food, to ensure it goes through your entire digestive system with ease. Dr. Pickering explains:

“There’s only one food that chemically breaks down in the stomach and that’s protein. Proteins require pepsin, a very highly acidic [enzyme] in conjunction with hydrochloric acid. But the hydrochloric acid doesn’t have the ability to break the food down. It just sets the medium for the concentration of the amount of pepsin that’s poured into the stomach to digest whatever food that’s in there. The intelligence of this human body is phenomenal.”

There are three primary categories of food: proteins, carbohydrates, and fats. Proteins, again, begin their digestion chemically in your stomach. Carbohydrates are divided into two categories: fruits and starches. While fruits pass through your digestive system with relative ease, starches require three levels of breakdown; the very first stage is in your mouth. That’s why it’s crucial to carefully chew starchy foods.

According to the rules of food combination, you do not want to mix proteins and starches in the same meal. This means, no bun with your hamburger, no meatballs if you have pasta, no potatoes with your meat… Why is that? Dr. Pickering explains:

“Starches require an alkaline digestive medium to digest. If you put your fist in your stomach while it’s digesting steaks and all that, chances are, you wouldn’t have a hand anymore. The acid is intense… When you mix them both together – an acid-type of food and an alkaline – basic chemistry shows that they don’t digest. They neutralize. Then what happens? If the food is not digesting… it’s going through your body [undigested], throwing it into all kinds of turmoil.”

The Three Commandments of Food Combination

Dr. Pickering lays out three basic commandments of eating that he recommends you not deviate from:

    1. No proteins and starches at the same meal, as they neutralize each other and prevent proper digestion of either food. To ensure proper digestion of each food, wait two hours after eating a starch before eating protein. And wait three hours after eating protein before eating a starch.
    2. No fruits and vegetables at the same meal. Fruits are either a single or double sugar, whereas the starches are a triple sugar. Fruits mechanically break down in your stomach, but chemically, they don’t break down until they reach the third and fourth stage of your digestive system, which are in your small intestine. Starches, again, are broken down in three different stages, starting in your mouth.

According to Dr. Pickering, this is also why it’s crucial to not eat dessert after a meal. When you do, it gets trapped in your stomach with all that other food, where it starts to rot as it’s not being chemically digested there. Therefore, eat fruit 30-60 minutes before dinner. The same applies if you want to eat another piece of fruit. Acidic fruits, such as lemons for example, also do not combine well with starches. Lemon and banana is but one example of a combination that is sure to lead to gastrointestinal upset…

Many people consider tomatoes a fruit, yet it’s commonly added to salad. Dr. Pickering classifies tomatoes as a “fruit-vegetable,” because even though they don’t have the sugar like most fruits, they’re still an acidic fruit-vegetable. As such they’re okay to combine with other vegetables. He suggests the following recipe for an excellent salad:

“Any kind of vegetable that has seed in it; for example summer squash, zucchini, eggplant, cucumbers, bell peppers, and okra—those are all fruit-vegetables. Your tomatoes go well with those. And since lettuce and celery have a neutral effect, as far as the breakdown of food, the celery and the lettuce combine very well with all of that. You can also add avocados.”

  1. “Eat melon alone, or leave it alone, or your stomach will moan.” In short, melons do not digest well with other foods and will frequently cause problems unless consumed by itself. 2.
  2. According to Dr. Pickering, the amount and sequencing of the foods you eat can also make a difference. He recommends the following eating schedule:
    1. Morning meal: The least concentrated foods, in the greatest amount. Ideal food choice: fruits
    2. Middle of the day: More complex foods, but in a smaller amount than your first meal. Ideal food choice: starchy carbs
    3. Evening: The most concentrated foods, but in the least abundant amount. Ideal food choice: protein. Again, the greatest amounts of the least dense foods, i.e. fruits, are best eaten early in the day. Then, for lunch, eat a smaller amount of denser, more complex carbs, followed by a small amount of protein—the densest meal—in the evening.

      this has sugary things that can beavoided and you have a veggie meatless meal from Cts

      Sweet & Sour Mock Chicken

      Chef Hershel – Sweet and Sour Chicken

      Sweet and Sour Mock Chicken

      Two small pineapples or 2 cups pineapple in can
      3 tablespoons salad oil
      1 3/4 pounds chicken breasts boned/or or tempeh  soy (30 grams or 2 cups dry)
      1 clove garlic, minced or pressed
      1 medium size onion, thinly sliced
      1 medium size green or red pepper, seeded and cut in thin strips
      about 4 cups hot cooked rice (or omit)
      fresh  cilantro 4 sprigs , optional

      The Sweet and Sour Sauce

      1/4 c sugar/fruit juice
      1/4 c vinegar/orange juice
      2T fresh minced coriander or dry
      2T ketchup
      1 T soy sauce
      1 T wine
      1/2 t. ground/fresh ginger
      1/4 teas  salt
      1/4 hot pepper ( or less)
      1/4 cup   vegetarian (Pareve)  broth  or chicken soup mix
      4 t. cornstarch/arrowroot/ (add at end)mixed  with liquid above


      1 Marinate sliced tempeh in broth over night and bake in hot over (250 degrees. Turn so strips are toasted well. The video has the tofu hydrated and used in the stir fry. I changed this step.

      2 .Add onion, garlic and pepper to hot oil and cook for two minutes.

      3.Start the sauce by combining the cold broth with the thickener gradually.

      4.Add the rest of the sauce ingredients and keep stirring

      5. Add to the simmering components stirring gradually as to not clump the thickener, Simmer and serve with the cilantro.

      6 Bateh Avon!


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