Healthy Eating Guidelines
to Reverse Sickness

Sustain Vitality







Take authority of your health. Let these healthy eating guidelines help you transition to a natural healing whole foods plant-based diet.

Plant-based nutrition is all about shifting your relationship with food towards improved health and vitality and away from sickness and disease.

So… are you an animal eater or a plant eater?

This orchard in the mountains is an example of organic food crops.

To get well, to stay healthy, strong and vibrant, your eating has to be plant-based food as medicine.

Pure natural wholesome foods, manufactured by trees, plants, roots and vines.

Naturally processed, with sun, rain and organic soil as active ingredients.



Are you eating enough fresh fruits and vegetables, wholesome grains, nuts, seeds, tubers and legumes?

The foods that you eat each and every day determine your degree of vibrant health or your succumbing to sickness and disease. You do not need a doctor, nor a nutritionist, nor a dietician, nor a health guru with the latest fad diet, to tell you how and what to eat.

Not even me! So look no further for the latest of diet plans.

There’s really no recipe, no diet. Except the one created by you... for you.

So you seek to reverse disease, lose some weight or just be healthier...

No longer be a junk food vegetarian, or you seek to become a vegan athlete, or just be a really good healthy eating family?

Then use these healthy eating guidelines to help you transition towards a plant-based vegan diet and lifestyle within a 10-week program.

Change your thinking… change your belief system, from animal protein foods to the powerful benefits of plant foods.










20 Healthy Eating Guidelines





Healthy Eating Guidelines #1 – Sickness Or Health

Animal protein – casein - in the form of meat, dairy, eggs, and cheese - is the root cause of all sickness and disease. Plant-based foods are mucus-less, alkaline, revitalizing and healing.



Healthy Eating Guidelines #2 – Protein Needs

A plant-based diet of whole or natural foods can sustain ALL your nutrient requirements inclusive of protein in the form of amino acids. Amazingly, human breast milk contains about 3-5 percent protein, of total nutrients, as the foundation for a fully developed adult body! Do you know of another species beside us humans consuming protein as milk beyond the nurturing stages of infancy?



Healthy Eating Guidelines #3 – Eat Complex Carbohydrates

A true plant-based diet means you consume the complex carbohydrates of wholesome fruits and vegetables, such as bananas, oranges, strawberries, spinach, and broccoli… You eliminate the processed junk foods that are simple refined carbohydrates. Yet, don’t become a junk food vegetarian! Get to know the healthy foods to eat.



Healthy Eating Guidelines #4 – Drugs and Supplements Don’t Cure

Prescribed medications, pharmaceutical drugs and surgery do not cure illnesses nor heal for example the causes of coronary heart disease. Only a diet of healthy wholesome foods can do that. Nor can you purchase health from using supplements to cure the dis-eases of a toxic animal protein-based diet. Supplements can benefit. Yet there are no long-term magic cures in individualized vitamin and mineral supplements.

Sound nutrition rooted in a vegan plant-based diet prevents, halts and reverses disease, anywhere from its inception to the most advanced stage. Even so-called incurable autoimmune diseases like rheumatoid arthritis and type 1 diabetes can be slowed down into reversal through a plant-based diet of wholesome foods!



Healthy Eating Guidelines #5 – No Need To Manipulate Mega Nutrients

Attempts to manipulate any mega nutrient such as protein, fats or carbohydrates will not bring you optimal health. That’s why ALL the fad diet modalities don’t work. Fully enjoying a diet of wholesome natural plant- based foods will sustain your vitality and wellness, keeping you well and disease-free.



Healthy Eating Guidelines #6 – No More Food Deprivation

You no longer have ‘to diet’ and deprive yourself, nor worry about what to eat and portion sizes, nor be a victim of food cravings and excessive overweight. You can and will eat much more food than your animal-protein counterpart and be healthier, lose weight and get rid of all disease symptoms.



Healthy Eating Guidelines #7 – Change Diet Slowly

You don’t have to do it all at once. A whole foods plant-based diet is indeed a transition diet. Be the tortoise. Adopt these new dietary changes gracefully over time. Enjoy and experiment with new vegan recipes. Let your food be your medicine and see all your general health problems melt away.



Healthy Eating Guidelines #8 – Genes Do Not Exclusively Determine Disease

You are not doomed genetically to experience the scourge of ancestral diseases. Genes do not exclusively determine diseases. The biochemical condition of your bodily environment and your day-to-day dietary habits are catalysts to the predisposition of your genes. Nutrition as food, functions as the on and off switch to genes – good or bad. You cannot not have bad genes. Yet they can remain biochemically dormant indefinitely, through the power of good healthy natural food.



Healthy Eating Guidelines #9 – Breakfast, Lunch, Dinner

Nutrition plays the key role in reversing diseased conditions and creating improved health. Recognize that there’s only ONE cure for all illnesses. Good healthy wholesome food for breakfast, lunch and dinner, all the time! This same diet is good for all general health problems. And chronic ones too. So search no more for foods that lower blood pressure, foods to avoid high cholesterol or heart healthy foods. Some people seek out the ideal pre-diabetes diet or a diabetes type 2 diet. It’s here. Others look for the right diet for celiac disease. It’s all here – plant-based nutrition for a plant-based diet of healthy eating.



Healthy Eating Guidelines #10 – Health Benefits To Exercise

There are of course health benefits to exercise. Knowing the right reasons to exercise and adhering to a natural plant-based diet will reverse disease and achieve weight loss naturally. True health begins with feeling good about you. And when you engage in healthy eating and physical activity, you feel so much better, and have more energy. Exercise too, triggers positive influences on certain bodily chemicals. Healthy eating coupled with enjoyable exercise favorably impact on your emotional and mental states. All this, inclusive of other areas of your personal life and relations, truly converge into sound holistic health.



Healthy Eating Guidelines #11 – Switch Your Taste Buds

Make a complete switch of your taste buds. You have to regain your tastes for natural wholesome foods. Your taste buds have to become the driving force of your revitalization and healthy eating and no longer the gateway to sickness and disease.



Healthy Eating Guidelines #12 – Adopt A Vegan Lifestyle

Of all the dietary modalities in existence, the vegan diet is the only one that best adheres to plant-based food consumption. So in going vegan, you need to adopt a vegan lifestyle, appreciate vegan essentials, get familiar with and create your U-nique recipes for eating vegan foods.



Healthy Eating Guidelines #13 – Refined Artificial Plant-Based Foods

Refined denatured foods through processing, are stripped of key nutrients such as vitamins, minerals, fiber, trace minerals and antioxidants. They are designed to mimic natural foods. As simple carbohydrates, they have no nutritional value, loaded with food chemical additives and colors, and will wreak havoc with your blood sugar levels. Many people are duped into believing that they are following a plant-based diet with these lifeless artificial “designer foods.”



Healthy Eating Guidelines #14 – A Fish-Based Diet

A fish-based diet will provide you with high levels of cholesterol, saturated fat, excessive protein and possible dosages of mercury and other toxic polychlorinated biphenyls - PCBs. Fish do not provide complex carbohydrates nor fiber. Think about it, fish is certainly more constitutionally similar to meat or beef than to whole grains or even vegetables and fruits. So leave the fish alone, and the fish oils too!



Healthy Eating Guidelines #15 – Processed Oils

All food-related oils are liquid concentrated saturated fat, devoid of nutrients and certainly have no fiber. This list includes all vegetable oils – including olive oil, vegetable cooking oil, nut oils, and hydrogenated oils. These oils are used as ingredients in refined manufactured foods and baked goods. Yes... Olive oil too. Surprised? It is liquid concentrated fat, and without nutritional value! Get your doses of oils in their wholesome state from olives, nuts, seeds, avocadoes, fruits and vegetables.



Healthy Eating Guidelines #16 – Blood Composition

The blood stream is the river of life. And only a diet of wholesome natural plant-based foods can provide pure grape sugar as glucose and required iron, suitable for perfectly healthy blood composition. Acidity in the blood is a sign of disease. A plant-based diet restores the pH balance of the blood stream, enabling it to normalize dangerous blood sugar levels, and to dissolve and eliminate all toxic bodily wastes.



Healthy Eating Guidelines #17 - Human Digestion System

In understanding how the digestive system works, you will be more appreciative of proper healthier food choices to ensure more efficient food digestion. The entire gastrointestinal system seems to be the pillar or trunk of optimal health. And only the nutrients and phytochemicals of a plant-based dietary approach can heal diseases of the digestive system.



Healthy Eating Guidelines #18 - Benefits Of Drinking Water

We do get thirsty. Yet, instead of consuming adequate amounts of clean drinking water, we drink carbonated sodas, juice beverages, beers and sports drinks. All are sources of excessive calories. Sugar addiction becomes inevitable and drinking sodas satisfies sugar cravings. So condition yourself to have more water. It’s good for your cells, tissues, pH balance – acid/alkalinity, and your bowel.



Healthy Eating Guidelines #19 - Healthy Foods To Eat

Consult the healthy eating pyramid to see which are the best healthy foods to eat. Get to know your mushrooms, the nutritional value of edible mushrooms. Also, what are organic foods and organic food advantages. Create your own healthy eating diet to suit your nutritional needs. Sometimes you may feel for a fruit and vegetable diet, or you may be juicing for health and vitality. And short-list some herbal teas, culinary and medicinal herbs and spices.



Healthy Eating Guidelines #20 – Benefits Of Fasting

Within the confines of healthy eating natural food as medicine, a fasting diet is integral to physical, mental and spiritual rejuvenation. Fasting for health is best accomplished through intermittent fasting. You can periodically adopt a water fasting diet or you can utilize varying fasting juice recipes. Being integral to a plant-based diet, fasting is a definite cure for chronic constipation and for overcoming constipation very easily and naturally. You can rebuild bodily strength and efficiency and recreate a new physiology.










Activate Your 10 Week
Transition Diet



Use weeks 1 to 3 to prepare yourself and your household – if applicable, for your new health and diet adventure. Keep a file on your personal health status. Get a physical done including blood work. Record your weight, measure your waistline – first thing in the morning, no food in the stomach. Measure your upper thighs and the broadest part of your chest and biceps.

Study and learn all you need to help launch out, starting with these healthy eating guidelines.

Clean out your kitchen, pantry, cup-boards and refrigerator of residual toxic foods. Connect with the local farmers markets in your community. Also, find out the locations of the health food stores, vegetarian/vegan restaurants. Get to know of the ethnic restaurants in your region. Their menus can serve you some interesting vegetarian options.

Do some shopping and familiarize yourself with healthy eating foods. Identify vegan recipes that appeal to you.

The next 6 weeks is the period of your transition diet. Put your plans into action. Cook, dine out, bake, create your own smoothies, and include some juicing for health and vitality. Our healthy eating guide and healthy food tips will companion you through this period. Keep a journal of your day-to-day experiences of transitioning. It will fascinate you.

Week 10 is an opportunity to evaluate how you have progressed. Get another physical done, jump unto the scale again and complete all your measurements. Compare!

And, congratulations…

You have come this far with the above healthy eating guidelines…

Go forth now and use your food to shift towards improved health and vitality and away from sickness and disease.













Pineapple fruit is a whole plant-based food






Disclaimer: The advice given here is intended as a sharing of knowledge and information for educational purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. All the content of this website is based upon the opinions, experiences and research of Keith F Gittens – Keithos, unless otherwise noted and is not intended as medical advice.






Return to Healthy Eating Natural from Healthy Eating Guidelines