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***Recommend to take fermented black beans at every meal 

• Black bean fermented with apple cider vinegar

• Add 1-3 tablespoons of Turmeric powder

•  Keep it in refrigerator at least for weeks

• Take1-3 tablespoons at each meal   

1. Breakfast

1. Tomato, Carrot, - boiled

2. Cabbage, Apple - Raw and fresh state

+ Make salad with Jukyeom 죽염 or  melted sea salt 용융 소금 or some balsamic sauce. (Balsamic vinegar 35g, Olive oil 20g, Onions 20g, Parsley 1g, Jukyeom죽염 1g -or Guerande salt, Sea salt, pink salt-, Black pepper 1g)

** You can add various kinds of vegetables and fruit: 

Angelica Keiskei(신선초), Kale(Collard), Celery, Broccoli, Berries, Pimento(피망), Onions, Garlic, Sweet potatoes, Avocados  , Seaweed, Parsley, Paprika, Potatoes, Spinach, Greens(온갖 잎채소), Beet, Turnip, Pumpkin, Mustard Greens(갓), Lettuce(쌈) etc. 

But be sure to always eat the original 4 kinds.

2.  Lunch and Dinner:

3 Main Food- All kinds of grains 30-40% and vegetables 60-70%

***The ratio among grains: 

Organic Brown Rice(60-70%) +  Other 3-5 Grains(30-40% ; Take turns various kinds of grains every meal) 

 *Brown rice

 (현미에 대해서는 논란이 많다. 대표적인 논란은 영양소 흡수를 방해하는 항영양소인 렉틴과 비소 때문이다. 그래서 현미의 영양 성분이 풍부한 것은 알지만, 백미 40-50%에 현미를 포함한 잡곡 50-60%를 섞어서 먹는 것이 좋다고 생각한다. 혹은 현미를 물에 잘 씻고 3-4 시간 이상 불렸다가 먹으면 비소가 대부분 녹아서 없어진다)

 Recommended whole Grains:

 *Lentil Bean, *Flaxseed, Barley, *Oats, Black Bean, Red Bean, *Hemp seed, *Chia seed, *Quinoa Seed, *Black sesame, Sorghum, Proso(기장), Millet(조), Foxtail Millet, Amaranth(천일홍), Black Cumin seed, other various whole grain and Curcuma(강황)

(10g/a day).

    2) Essential Seeds : The ratio of following seeds is 

        5:1:0.5:0.5:0.5

         *Oats(귀리,5), *Raw Sesame Seeds(생참깨,1), 

          *Raw Buckwheat(생메밀,0.5), *Evening Primrose 

          Seeds(달맞이꽃씨, 0.5), *Safflower Seeds(홍화씨, 0.5)

3. When you eat bread, be sure to choose whole grain

         wheat bread.

4. Take Kimchi for every meal.

    5) Organic Meat, Chichen, Sea Fish, Eggs, Dairy Foods

3. Always be sure to keep the ratio: Vegetable 80% vs. Meat and Fish 20% on your food table. If you can, you had better have whole vegetable meals.

4. Keep an empty stomach at least for 14-18 hours a day (Keep the fasting hours for 14-18 hours and eat food only between 6-10 hours in a day)

5. Don't drink water or any liquid at meals at the same time. At least after 1:30-2 hours, you can drink water.

6. Drink the detoxification drink everyday like water:

1.2-2.0 liter water + lemon extract 1~2 tablespoon + apple cider vinegar 1~2 tablespoon + guerande salt or pink salt 1~2 teaspoons(5g)

(Total salt amount:10-15g a day including the salt in foods)

7. Don't eat any sweet foods and too much greasy foods(meat).

8. Eat only 70-80% of your full capacity all your life

9. Balance of Nutrition- 

1. Food with much protein: 50% 

• Vegetables with much Protein: Beans, All kinds of grains and seeds, Nuts(Armond), Natto, Fermented bean powder(청국장)  etc.  

• Animal Protein: Recommend High Quality Organic Pasteurized Meat , Chichen, Sea Fish, Eggs, Dairy Foods from animals Grown in natural way 

(Be careful. There are still a lot of disputes about benefits and disadvantages of dairy foods. It is up to you whether you eat or not dairy foods.But I think it is better  to avoid all kinds of prospective dangers) 

2.  Carbohydrate: Below 20% ( If you take enough grains in daily life, you need not worry about getting sufficient carbohydrate. Grains contain enough carbohydrates already)

3.  Healthy Vegetable Oil: 10-20%(30~40 ml / a day), 

           Olive(Extra virgin), Avocado, Parrilla oil (Be careful about Rancidity-Oxidation)

4.  Most Important and Essential Foods for you to eat are Green and Root  Vegetables:  Eat as much as you can at a meal within 80% of your full capacity  .

10. Always drink warm water.

11. Chew the food enough in your mouth into porridge.

12. @ Take Vitamin C 3000-6000 mg a day.

(Take 1000-2000 mg at ending time of meal 3 times a day)

 ***Basic other essential nutrients

1.  Vit. B Complex       2) Vit. D        3) Magnesium   

    4)  Zinc        5) Selenium        6) Omega 3         

    7) Chitosan      8) Lioposomal Calcium

13. Enjoy the feeling of the lightness of hunger!

14. If you cannot endure hunger, eat sweeless vegetables like Tomato, Cucumber, Carrot, Broccoli, Cabbage etc.

15. Eat fermented food such as Kimchi(거의 모든 야채를 김치로 만들어 먹을 수 있다), Fermented beans, Yogurt, Natto, Sauerkraut(발효 양배추), Kombucha 

as much as you can.

16. Eat all foods as whole as possible, with roots, leaves, stems, shells, etc.