1. Eat lots of cooked vegetables including green leafy vegetables.
   
   
2. Eat mostly cooked and warm foods where possible (with ocassional salads). Use foods prepared within 24 hours when possible.
   
   
3. Eat meals on a regular schedule where possible.
   
   
4. Eat fruit on ocassion only and separate from meals when possible. Slightly more fruit in the warmer months and very little in the colder months.
   
   
5. Cut way back on dairy or cut it out entirely. Try to limit dairy (eventually) to ocassional yogurt or kefir from a natural food store. (Unhomgenized milk is preferable when used.)
   
   
6. Eat miso soup several times per week and include the ocassional use of other traditionally fermented dishes.
   
   
7. Gradually eliminate foods with additives, preservatives, caffeinated products, coloring, MSG/hydrolyzed proteins, artificial sweeteners (aspartame, acesulfame-k, sucralose, etc.), and chemical names in the ingredient list that you are not sure of. Shopping regularly at a natural foods store will make it much easier to find such products. The ocassional "treat" can be replaced with healthier "treats" from a natural food store.
   
   
8. Determine with some experimentation what balance of vegetables and sea vegeteables, whole grains, fish/fowl, legumes, fruits, nuts, seeds, juices, herbal teas/coffee substitutes/spring water, and treats/snacks works best for you. You may decide to regularly take a concentrated food supplement or individual supplements (e.g., magnesium, calcium, B Vitamins) until your health and nutrition plan improves. Use health food store natural supplements without additives sweeteners, fillers, etc.
   
   
9. Shop for foods at a natural food store and wherever possible, purchase organic foods. If you need to, purchase staple foods via mailorder outlets.
   
   
10. Purchase natural foods cookbooks such as those recommended in Food and Nutrition article to help you with cooking techniques and recipes. Locate ethnic and other restaurants with healthy foods so you can give yourself a break from time to time.
    
    
11. Food cravings can be handled best by using holistic healing tools such as taking classes in yoga, meditation, moderate exercise and using a Twelve Stop Program (e.g., Overeater's Anonymous) for addictions. Getting small, regular amounts of protein at meals (e.g., legumes, fish, tofu, etc.) can help reduce sugar and other cravings.
    
    
12. When cooking and eating (including eating at restaurants) try to have a spirit of love and joy in your heart and serenity in your mind. Of course, this isn't always possible, so just do the best you can.