Whole food plant-based health and wellness guide

This essentially breaks down what I have been fine-tuning for the past few years regarding my own health, primarily centered around plant-based nutrition and herbal medicine. Actually, I believe what I follow below is an integrative approach to both as standard meals are packed full of spices, herbs, and different superfoods that work synergistically with whole, unrefined plant foods.

Up at the top are a bunch of notes and reminders and then it goes over most of what I consume regularly. Although I don't generally get sick or run down, it has been difficult to avoid the past couple of years. If I start to feel sick or even off course in any way, this here is my baseline "get back on track" suite of things I'll stick to for rebalancing my health.

This does involve having a lot of different raw ingredients stocked up. If you're not used to making most of your food from scratch, it's not really something you can prepare for with a trip to the supermarket. If anyone is looking for specific sources for any ingredients let me know.

A little philosophical background...

We are regenerative farms for our own world of inhabitants. Just as we are born of the earth and depend on her to provide life, we are also magnificent beings in a constant state of becoming a perfect resource. However, we are certainly different as humans and need to discern how to master the flow of consumption and waste through biological systems. With a goal to purify and remain clean, we can facilitate natural healing and consciousness expansion by simply allowing our bodies to function as they were designed. The communication pathways between cells and around our bodies can be optimized by conscientious consumption.

It is important to have a relationship with your food as an appreciation of nature. The relationship that we have with nature directly impacts the relationship that nature has with us, in all forms. It is such a great system to learn valuable lessons from about the flow of life and our place in it. Having the ability to grow, raise, and harvest your own food in a way that's regenerative and harmonizing with nature is one of the healthiest ways to live. It will also put you on a course of eating better food, developing better habits, and maybe eventually supporting yourself, your family, and your local network with a really beneficial and fun hobby.

Can we build better health and strengthen immunity just by eating clean, nutrient-dense whole foods? Can we develop a greater place to live for ourselves by developing ourselves as one first? Is that the only way, as a reflection?

We are gatekeepers of everything in the universe and a product of whatever we decide to let in.


Notes and reminders
!- Circadian rhythm (chronobiology, sync up with nature)
!- Get plenty of good quality sleep
!- Intermittent fasting (daily eating window, don't eat at night)
!- Cold shower (30-second bursts of cold works fine)
!--- in colder climates a nice quick walk outside in winter without a coat helps also
!- Get outside in the morning if you can for fresh air, sunshine, and grounding
!- Take breaks from blue light every 30 minutes
!- Stay hydrated! (reverse osmosis filtered water if possible)
!- Organic and seasonal foods (regenerative homegrown is the best!)
!- Non-GMO when you can't get organic
!- Minimally-processed, whole plant foods (nothing good removed, phytochemicals are synergistic)
!- Artisan or small batch preferred (better quality control and infused with creative energy)
!- Snack on whole foods between meals as needed (nuts, seeds, granola, fruits, vegetables, salads, bean/nut spreads, seed dressings)
!- Chew, chew, chew (it's not what you eat but what you absorb)
!- Reduce or eliminate all external toxins
!- Reduce or eliminate refined sugar, refined oils, refined flours, and other processed foods
!- Reduce or eliminate meat, fish, dairy, and eggs
!- No alcohol
!- Avoid plastics
!- If cooking is needed, do so in water, steam, the oven, or grill (don't cook with oil!)
!- Cook in carbon steel, stainless steel, cast iron (enameled okay), or glass
!- Don't forget to incorporate the alchemy of your choice ;)

- plenty of water
- green or herbal teas occasionally
- coffee sparingly

To start each day, preload essential vitamins
- vitamin b12
- vitamin d3

Immune support (as needed)
- zinc + selenium (brazil nut)
- nascent iodine
- vitamin c
- vitamin d3 (additional)
- quercetin + bromelain (check out food sources also)
- medicinal mushroom blend
- elderberry + echinacea

Bowl #1 - the fertilizer (probiotic soup)

# Combine all in a bowl, pour hot water at less than 175 degrees F over top
# Eat on an empty stomach

- 1-2 tbsp dark miso (red or white if you can't get dark)
- 1 tbsp spicy chili paste/sauce
- 1 tbsp garlic puree (+1 for fermented black garlic)
- 1 tsp ginger puree
- 1-2 tbsp sauerkraut/kimchi
- 1 tsp tamari
- 1 tbsp unfiltered apple cider vinegar
- 1 tsp black and white sesame seeds
- 1 tsp fennel seeds
- 1 tsp ground black cumin seeds (nigella sativa)
- 1 tsp ground black peppercorn
- 1-2 tbsp sea vegetable mix (dulse, wakame, kelp, nori, etc.)
- 1-2 tbsp medicinal mushroom blend
- 2 tbsp nutritional yeast
- 1 tsp garlic + onion powder
- 1 tsp turmeric or curry powder
- 1 tsp mustard powder
- 1 tsp wasabi or horseradish powder
- 1 tsp herbs (fresh or dried) - rosemary, sage, oregano, thyme, chives, tarragon, etc.
- 1/2 cup fresh greens (microgreens, arugula, kale, or spinach)
- 1 green onion or shallot
- filtered water to top

Bowl #2 - the fuel (overnight cereal)

# Put it all in a 4-cup pyrex container the night before
# Put the small stuff on the bottom
# Chop the nuts and fruit as desired
# Top it off with plant-based milk (or water), then mix with a spoon
# Cover it and leave it in the fridge overnight
# Microwave to desired temperature in the morning, add more liquid as needed
# Eat before noon

- 1 cup fiber (oats, quinoa [check out puffs], buckwheat, barley, etc.)
- 1-2 brazil nuts, chopped (for selenium)
- other various nuts (walnuts, pecans, pistachios, etc.)
- 2-4 tbsp pumpkin seeds
- 1-2 tbsp sunflower seeds
- 1 tbsp hulled hemp seeds
- 1 tbsp ground flax seeds
- 1 tbsp ground chia seeds
- 1 tsp pumpkin pie spice (cinnamon, ginger, allspice, nutmeg, cloves)
- 1/4 cup fruit (blueberry, gooseberry, pineapple, etc.) (dried or frozen are fine, avoid added sugar)
- 1-2 tbsp fruit preserves (to taste or none)
- 1-2 tbsp nut butter (to taste or none)
- 1-2 tbsp maple or date syrup (to taste or none)
- 1-2 tbsp vegan dark chocolate chips (to taste or none)
- plant-based milk (or water) to cover (oat, flax, soy, etc.)

Bowl #3 - stocking the reserves (variety in everything is key)

~just an example~

# Makes enough for a week
# Wash and chop everything and put it in an Instant Pot (or large pot on the stove)
# Instant Pot pressure cook (11 minutes w/lentils, research others), slow release
# Grains and legumes can be sprouted ahead of time for easier digestion
# Generally 2:1 water to seed (grains+legumes), then add 2 cups more water for everything else
# Raw greens and other such foods on top before serving help to freshen things up
# Eat in the late afternoon or early evening

- 1 cup whole grains (einkorn, farro, quinoa, barley, wild rice, etc.)
- 2 cups legumes (lentils, black beans, peas, soybeans, etc.)
- alliums (onion, garlic, leeks, etc.)
- brassicas (broccoli, kale, cabbage, kohlrabi, etc.)
- 2-3 celery stalks
- 2-3 carrots
- 1-2 cups mushrooms
- 2 tbsp tomato paste
- 1 tbsp cumin + coriander powder
- 1 tbsp garlic + onion powder
- 1 tbsp ginger + turmeric powder
- 1 tbsp mustard powder
- 1 tbsp mushroom powder
- 1 tbsp herbs (fresh or dried) - rosemary, sage, oregano, thyme, chives, tarragon, etc.
- 1 tbsp ground black pepper
- 1 tbsp ground black cumin seeds (nigella sativa)
- 1-2 tbsp tamari
- 1-2 tbsp unfiltered apple cider vinegar
- add some heat (scorpion chili, ghost, habanero, thai, chipotle, jalapeno, cayenne, etc)
- filtered water to cover 1-2 inches above everything that sinks

The 3 bowls above provide more than enough nutrition for a day. You could certainly add more fruit for more vitamin C.

Tea for energy and immune support

# Makes 2-3 big cups (28oz ingenuiTEA helps with this)
# Grind whole spices before use with an electric spice grinder, if possible
# Add just boiled water then steep 2-3 times for 10-15+ minutes each, depending on types of herbs and desired strength

- 3-5 tbsp guayusa leaves
- 1 tbsp peppermint leaves
- 1 tbsp lemongrass
- 1 tsp licorice root
- 2 star anise pods (grind)
- 3-5 cloves (grind)
- 16 oz filtered water

# Other plants to experiment with
- neem
- black walnut hull
- wormwood
- spikenard root
- blessed thistle
- mistletoe
- tribulus terrestris
- galangal root
- ginger root

Further reading
- https://wfpb.org/guideline/
- https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist/
- https://ohsawamacrobiotics.com/gomf-home/what-is-macrobiotics
- https://www.rsarchive.org/Medicine/
- https://www.organiclifestylemagazine.com/how-to-heal-your-gut
- https://www.organiclifestylemagazine.com/herbs-and-a-protocol-that-...

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Comment by Adam Guimont on Monday

Thanks Mary. I would encourage anyone to, at the very least, try a simple miso, garlic, and mushroom powder soup if they feel sick and have no food allergies there. Cordyceps works well with me as an energy booster and helps to reduce caffeine consumption, as well.

I would like to note that if anyone decides to follow this entirely they may experience typical detox symptoms that should resolve after a few days. There's certainly a lot of medicine and fibers going in.

When it comes to gut health the #1 thing I've found to be important is fiber from whole foods. A healthy microbiome seems like it has the ability to produce nutrients that our bodies need from fiber... it has been awhile since I've looked into the research though. But, it is like a chemical laboratory in there.

Fiber counteracts many of the harmful effects from things that we consume. It just soaks everything up like a sponge and makes it easy for them to pick and choose the good stuff, leave the bad stuff, etc. They'll take all the good stuff and send it around where it needs to go from this large buffet on a slow conveyor belt.

The fermented foods help to add more varieties of microbes but not everyone enjoys them. Most people consume vinegar in different forms though. Some might argue that beer or wine can be beneficial but I've found them to cause more harm than good when it comes to nurturing internal populations.

Heck, you can add microbial variety just by going outside and "accidentally" falling over and eating dirt. Not that I do that or anything... Mmmm... veggies and humus.

Do you garden, Mary?

Comment by Mary Betts on Saturday

This all feels very spot on. I really want to try the recipes. Thank you so much for sharing your secrets to good health. 


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