Dr. Shinya’s 7 Golden Keys for Good Health

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Use these keys to preserve your body’s “Miracle Enzyme” and enjoy a long and healthy life.

A GOOD DIET

1. 85–90% Plant-based foods:
a. 50% whole grains, brown rice, whole wheat pasta, barley, cereals, whole grain bread & beans including soybeans, kidney beans, garbanzo beans, lentils, pinto beans, pigeon peas, black, white & pink beans
b. 30% green and yellow vegetables and root vegetables, including potatoes, carrots, yams and beets, and sea vegetables
c. 5–10% fruits, seeds & nuts

2. 10–15% Animal-based proteins (no more than 3 to 4 oz per day):
a. Fish any type but preferably small fish as the larger fish contain mercury
b. Poultry: chicken, turkey, duck — small amounts only
c. Beef, lamb, veal pork — should be limited or avoided
d. Eggs
e. Soymilk, soy cheese, rice milk, almond milk.

Foods to add to your diet:
1. Herbal teas
2. Seaweed tablets (kelp)
3. Brewers yeast (good source of B complex vitamins and minerals)
4. Bee pollen and propolis
5. Enzyme supplements
6. Multivitamin & mineral supplement

Foods & substances to avoid or limit in your diet:
1. Dairy products such as cow’s milk, cheese, yogurt, other milk products
2. Japanese green tea, Chinese tea, English tea (limit to 1–2 cups per day)
3. Coffee
4. Sweets and sugar
5. Nicotine
6. Alcohol
7. Chocolate
8. Fat and oils
9. Regular table salt (Use sea salt with trace minerals.)

Additional Dietary Recommendations:
1. Stop eating and drinking 4–5 hours before bedtime.
2. Chew every mouthful 30–50 times.
3. Do not eat between meals except for whole fruit (If hunger keeps you awake a piece of whole fruit may be eaten one hour before bedtime as it digests quickly.)
4. Eat fruits and drink juices 30-60 minutes before meals.
5. Eat whole, unrefined grains and cereals.
6. Eat more food raw or lightly steamed. Heating food over 118 degrees will kill enzymes.
7. Do not eat oxidized foods. (Fruit, which has turned brown, has begun to oxidize.)
8. Eat fermented foods.
9. Be disciplined with the food you eat. Remember you are what you eat.

2. GOOD WATER

Water is essential for your health. Drink water with strong reduction power that has not been polluted with chemical substances. Drinking “good water” such as mineral water or hard water, which has much calcium and magnesium, keeps your body at an optimal alkaline pH.
• Adults should drink at least 6–10 cups of water every day.
• Drink 1–3 cups of water after waking up in the morning.
• Drink 2–3 cups of water about one hour before each meal.
• Kangen Water is alkaline rich water (ph 8–9), and is considered the very best drinking water because of its incomparable powers of hydration, detoxification, and anti-oxidation.

3. REGULAR ELIMINATION

• Start a daily habit to remove intestinal pollutants and to clean out your system regularly.
• Do not take laxatives.
• If the bowel is sluggish or to detoxify the liver, consider using a coffee enema. The coffee enema is better for colon detox and for full body detox because it does not release free radicals into the blood stream, as do some dietary detox methods.

4. MODERATE EXERCISE

• Exercise appropriate for your age and physical condition is necessary for good health but excessive exercise can release free radicals and harm your body.
• Some good forms of exercise are walking (2.5 miles), swimming, tennis, bicycling, golf, muscle strengthening, yoga, martial arts and aerobics.

5. ADEQUATE REST

• Go to bed at the same time every night and get 6 to 8 hours of uninterrupted sleep.
• Do not eat or drink 4 or 5 hours before bedtime, If you are hungry or thirsty a small piece of fruit may be eaten one hour before retiring as it will digest quickly.
• Take a short nap of about 30 minutes after lunch.

6. BREATHING AND MEDITATION

• Practice meditation.
• Practice positive thinking.
• Do deep abdominal breathing 4 or 5 times per hour. The exhale should be twice as long as the inhale. This is very important as deep breaths help to rid the body of toxins and free radicals.
• Wear loose clothing that does not restrict your breath.
• Listen to your own body and be good to yourself.

7. JOY AND LOVE

• Joy and love will boost your body’s enzyme factor sometimes in miraculous ways.
• Take time every day for an attitude of appreciation.
• Laugh.
• Sing.
• Dance.
• Live passionately and engage your life, your work, and the ones you love with your full heart.

Recommended Dietary Habits

Chew your food well.
Chew each bite of food 30 to 70 times. Such chewing releases an active secretion of saliva, an enzyme that binds well with gastric juice and bile and aids in the digestion process. Careful chewing increases blood glucose levels which suppress the appetite and curb overeating. It also assists in efficiently absorbing even small amounts of food.

Eat whole grains organically grown if possible.
Brown rice, whole grains and beans are very good and fermented foods are great foods. Eat a handful of beans every day. The beans contain more protein than meat and lots of elements including vitamins and minerals and selenium.

Eat only the meat of animals with a body temperature lower than our own.
It is not good to eat high body temperature animals like beef and chicken because the animal fat will solidify in the human bloodstream. It is much better to eat low body temperature animals like fish because fish oil liquifies in our body and even flushes out the arteries instead of clogging them.

Avoid eating or drinking prior to retiring for the night.
It is important to finish eating and drinking 4–5 hours before retiring at night. When the stomach is empty there is a high level of a strong acid that kills Helicobacter pylori bacterium as well as other bad bacteria, creating a balanced intestinal environment that is conducive to self-healing, resistance and immunity. Limiting liquid and food before bedtime also helps prevent acid reflux problems and sleep apnea.

Drink 8–10 glasses of good water per day.
It is important to develop and maintain a good drinking rhythm and timing. Drink two to three cups of water after rising in the morning and two to three cups of water thirty minutes to one hour before each meal. It is important that you drink before the meal rather than with or after the meal, as you don’t want to dilute the digestive enzymes. If you must have liquid with your meal, sip only about ½ cup. Good water is water free of substances hazardous to the human body which includes chlorine. Good water has small water clusters and contains an appropriate balance of minerals such as calcium, magnesium, sodium, potassium and iron. The pH index should be above 7.5 or slightly alkali. The water should not have oxidized calcium in high amounts. In short, good water should be capable of eliminating free radicals through anti-oxidation.

Eat quality carbohydrates.
Carbohydrates are easy to digest and absorb as an immediate source of energy. Quality carbohydrates contain dietary fibers, vitamins and minerals, all elements that contribute to efficient cell metabolism, blood flow and elimination of wastes. Carbohydrates of premium quality, when digested and absorbed for energy, produce water and carbon dioxide. They do not produce toxins or waste like that of metabolized proteins or fat. Since carbohydrate metabolism does not dirty the blood with wastes and does not require much energy expenditure to be digested and absorbed, it is an ideal source of energy for activity tolerance and endurance.

Some Sources of high quality carbohydrates:
• Unrefined or brown rice
• Unrefined barley
• Buckwheat
• Millet
• Corn
• Amaranth
• Quinoa
• Whole grain bread
• Dark ground Japanese buckwheat made from unrefined grains

Select your dietary fat carefully.
Fat is categorized by its source — plant or animal.

Plant oils include:
• olive
• soybean
• corn
• sesame
• rapeseed
• saffron
• rice-bran oils

Animal fats include:
• butter
• lard
• fat from meat
• fish oil

Fat is further categorized as containing saturated or unsaturated fatty acids. Saturated fatty acids such as stearic acid and palmitic acid are abundant in animal fat. Unsaturated fatty acids are found in plant oils in the form of linoleic, linolen, aleic and alachidon acids. Linoleic and alachidon acids are called essential fatty acids or vitamin F, which cannot be produced by the body and therefore must be obtained from food. Animal fat promotes the accumulation of wastes, leading to arteriosclerosis, hypertension and obesity. Natural foods such as brown rice, sesame seeds, corn and soybean contain about 30% fat and are a much better source of required fat than that of refined oil because their metabolism does not burden the pancreas and liver. Additionally, plant oils flush out wastes such as bad cholesterol and prevent arteriosclerosis by keeping cells and blood vessels flexible. Vegetable oils sold as salad oils are chemically treated and are not recommended.

Eat fish oil.
Fish Oil is good for your brain. High blood levels of DHA found in fish oil has been linked to mathematical and other mental abilities. Although the effects of DHA on the cerebral/nervous system are not specifically understood, it is postulated that DHA lessens the risk of developing dementia or Alzheimer’s disease. Some studies show that omega 3 lowers blood triglycerides, reducing the incidence of blood clots.

Decrease your dependence on drugs by modifying your diet and getting exercise when possible.
Dependence on drugs, even prescription drugs, can be harmful to health because they tax the liver and kidneys. Many chronic conditions such as arthritis, gout, diabetes and osteoporosis can be managed with diet and exercise.

Eat high fiber foods for proper elimination and to prevent age-related diseases.
All kinds of dietary fibers exist in various foods. They are abundant in plant-based foods such as vegetables and sea vegetables, fruits, legumes, unrefined grains, cereals and fungi. Dried sea vegetables contain 50–60% dietary fiber by weight. Dietary fiber intake in the form of granules, capsules or liquids is not advisable. These supplements can interfere with the absorption of other nutrients, resulting in disease.

Micronutrients have miracle power.
Micronutrients include vitamins, minerals, and amino acids. The term “micro” refers to the smaller quantity required as compared
with the indispensable “macro” requirements of carbohydrate, protein, fat and dietary fiber. Micronutrients are critical to maintaining health, mental and emotional balance, and preventing disease. Certain amounts of these nutrients are required by the body; these amounts are called the Recommended Daily Allowance. The RDA represents the minimum amount needed to prevent disease. The requirement however differs on an individual basis, depending on the person’s diet and lifestyle. Even if one eats the same type and amount of food with the same number of calories each day, the amount of nutrients absorbed and excreted differs dependent on the body’s physical, mental or emotional state on that day. A diet of healthy, natural foods in proper proportions does not necessarily guarantee an adequate intake of vitamins, minerals or amino acids.

Take supplements in moderation.
It is important to eat natural foods that are well balanced and synchronized with one’s individual biorhythm. Several studies have demonstrated that micro-nutrient supplementation can minimize age-related diseases and improve the cure rates for cancers, heart disease and chronic diseases. The teamwork of all the nutrients is what maintains our health. Taking two or three nutrients with some vitamins and minerals while excluding or minimizing others will make it impossible to maintain a top-notch health status or prevent diseases and the aging process. Consumption of a high dose of a particular vitamin or mineral from among the essential nutrients may be effective for some people but unhealthy for others.

Fat soluble vitamins such as A,D,E and K are stored in the liver and body fat and therefore it is not necessary to supplement these everyday. Water-soluble vitamins, which are vitamin B complexes and vitamin C are soluble in body fluids and excreted in the urine; therefore, a daily intake of these is important, though only small amounts are needed. (There is some research that indicates too many supplements can have a negative effect on our immune system, increase free radicals and prompt changes in the fat found in the liver, heart and kidneys.While I recommend supplementation of micro-nutrients, these findings should not be discounted, and I suggest moderation, self- awareness and caution.)

Vitamins and minerals work together
Vitamins are organic, minerals are inorganic. These essential nutrients complement each other in their roles. For example, vitamin D facilitates the absorption of calcium. Vitamin C works to absorb iron; iron expedites the metabolism of the vitamin B groups; copper stimulates the activation of vitamin C and magnesium is necessary to metabolize vitamin C. Integrated functioning of the micronutrients is extensive and yet our current knowledge of these processes is limited.

Minerals strengthen your enzyme factor.
Minerals are required to maintain health. They include:
• calcium
• magnesium
• phosporus
• potassium
• sulfur
• copper
• zinc
• iron
• bromine
• selenium
• iodine
• molybdenum

Minerals play as important a role as that of vitamins in preventing diseases, hypertension, osteoporosis and cancer. Minerals work synergistically with vitamins and enzymes as well as antioxidants in eliminating free radicals. Large quantities of minerals on a daily basis are usually not indicated but deficiencies
can create serious health problems. Minerals strengthen immunity and healing and support your own body’s enzyme factor.
While vitamins are found in live foods such as plants and animals, minerals are found in the soil, water and the sea (as organic or inorganic salts). The mineral content of foods depends on where the foods are grown as well as the quality of the soil in which they are grown. The minerals in soil can be changed or destroyed by acidic rain or chemical fertilizers. Minerals from vegetables, grains and cereals are easily lost and the refinement process of grains destroys most of the minerals. This makes it difficult to obtain a balanced level of the required minerals from our daily intake of food. Latent deficiencies of minerals manifest as loss of vitality, attention deficit, irritability, overweight and other unhealthy states.

Minerals are water-soluble and are passed through urine and perspiration. The body’s consumption of minerals can vary from day to day, depending on our mental and physical activities, stress, exercises, menstruation, pregnancy or chronological age. With certain medications, mineral deficiencies can rapidly develop. Diuretics, oral contraceptives, laxatives, alcohol and smoking accelerate the excretion or destruction of calcium, iron, magnesium, zinc and potassium.

Hyperactivity in children might really be a calcium deficiency.
Studies in recent years show an increase in children with short attention spans who are prone to angry outbursts. Food and nutrition can have a significant impact on a child’s behavior and social adaptability. There is a growing tendency for children at home and at school to consume increased amounts of processed foods. Not only do these foods contain several additives, but processed foods tend to make the body acidic. Animal protein and refined sugar are also consumed in increased amounts while vegetables are often avoided. Animal protein and sugar demand increased calcium and magnesium leading to calcium deficiency. Calcium deficiency irritates the nervous system, contributing to nervousness and irritability.

Excess intake of calcium after middle age is harmful.
Calcium prevents cancers, resists stress, reduces fatigue, lowers cholesterol and prevents osteoporosis, but a calcium intake in excess of the daily requirement to correct a deficiency is harmful. I’ve already described why dairy is an unacceptable way to increase calcium intake. One treatment is a supplement of active vitamin D and calcium. Vitamin D facilitates the absorption of calcium from the small intestine and stimulates bone formation. Excess calcium can cause constipation, nausea, loss of appetite and abdominal distention. If taken without food, calcium thins gastric acid promoting an imbalance of intestinal bacteria and poor absorption of iron, zinc and magnesium. If you need to supplement calcium, the recommended daily intake is 800 to 1500 mg, taken in 3 doses of 250 to 500 mg with meals. The balance of calcium with other minerals and vitamins is a critical component of good health.

Magnesium activates hundreds of different enzymes and is a treatment for migraine and diabetes.
Magnesium is an important mineral and large amounts are required to maintain good health. Its deficiency is manifested by irritability, anxiety, depression, dizziness, weakened muscles, muscle spasm, heart disease and hypertension. A recent study in Germany indicated that patients who had a heart attack had low magnesium levels. Research in the U.S. reported that 65% of migraine patients tested experienced complete relief after taking 100-200 mg of magnesium. Low magnesium impairs glucose tolerance. Hence diabetes management is improved when appropriate magnesium levels are maintained.

A balance of sodium and potassium is a prerequisite for life.
Sodium is well known as salt. This mineral is responsible for maintaining fluid balance both inside and outside of body cells. Sodium maintains the correct pH (acid/alkaline level) in the blood and is an indispensable element for the proper functioning of gastric acid, muscles and nerves. Sodium is abundant in life, but deficiency can easily evolve from a large intake of laxatives and extended periods of diarrhea or vigorous sports or activities, particularly in hot weather. A balance of sodium and potassium is a prerequisite of life. The balance between sodium and potassium effects fluid shifts inside and outside of cells. Sodium is normally found outside the cell. When potassium in the fluid inside the cell is low, sodium, with fluid, rushes into the cell, causing it to swell. The increase in cell size places pressure on the veins, narrowing the vessel’s diameter and is a factor in hypertension. The ratio of sodium to potassium ideally is one to one, but many processed foods contain sodium, and sodium can be consumed in excess without our awareness.

With sufficient intake of vegetables and their juice, potassium is supplied to restore balance with the amount of sodium present.

Small quantities of trace minerals work synergistically with vitamins, minerals and enzymes.
Trace minerals are critical to support our life. The amounts required are small but their importance cannot be ignored. They support balance and harmony in our body functions. After absorption through the intestines, these minerals are ferried through the circulatory system to cells entering through the cell’s membrane. The most important fact to remember is that the intake of these minerals must be properly balanced. One or two of these trace minerals in large amounts will result in the loss of other minerals and malabsorption. Thus, it is best to get these trace minerals from our food rather than supplements. Sea salt and sea vegetables are good sources.

Boran: important for the absorption of calcium and maintenance of teeth and bones.
Copper: generates bone, hemoglobin and red blood cells; generates elastin and collagen lowers cholesterol levels and increases HDL cholesterol. (Excess copper has been found in patients with malignant tumors especially of the digestive tract, lung and breast so their may be a link with the development of cancer.)
Zinc: plays a role in the production of insulin; metabolizes carbohydrates, creates protein and absorbs vitamins, particularly B, from the digestive tract; maintains prostate function and supports male reproductive health
Iron: core component of hemoglobin and plays a role in the function of enzymes, the B complex vitamins and resistance to disease
Selenium: prevents free radical production when combined with Vitamin E. This is a wonder mineral found in soil deposits. (The soil in Cheyenne, Wyoming contains high amounts of selenium compared to that of Muncee, Indiana. The death rate from cancer in Cheyenne is 25% lower than that in Muncee.) Studies indicate that with insufficient selenium there is an increased incidence of prostate, pancreatic, breasst, ovarian, skin, lung, rectal-colon and bladder cancers as well as leukemia.
Chromium: facilitates the metabolism of carbohydrates and protein; facilitates glucose metabolism maintaining a blood glucose level that does not demand excessive insulin utilization preventing hypoglycemia and diabetes.
Manganese: metabolizes protein and fat and creates hormones.
Molybdenum: promotes healthy teeth and mouth.
Iodine: critical for the normal functioning of the thyroid gland and the prevention of goiter development.