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Gut SmartGene SmartStep By StepGuide to Getting StartedWHAT’S INSIDE. Overview of the BE Healing Protocol Going Further A Day in the Life of the BE Lifestyle The 7 Principles of the BE Diet BE Core Programs – Healthy Product Bundles & Digital Courses
IntroductionWelcome to Body Ecology.I am so pleased to introduce the Body Ecology Step by StepGuide. Hundreds of thousands of people worldwide havefound Body Ecology after struggling with candida, chronicfatigue, depression, weight problems, early aging, ADHD,autism, hormone imbalance, and autoimmune disorders.Body Ecology offers a Gut Smart / Gene Smart back-to-basicsapproach to restoring health and vitality. The digestive system is intimatelylinked to the immune, endocrine, circulatory, and central nervous systems.Profoundly affecting all these interlocking systems is an amazing world ofbenevolent bacteria. The Body Ecology Diet and associated products are allspecifically designed to help cultivate, nourish, cleanse, and repair this abundant inner ecosystem (or microbiome).After 30 years of studying Eastern healing systems and Western fad diets,I discovered the key to health and longevity. a flourishing inner ecosystem livinginside your intestines. Based on a deep understanding of how the digestive tracttruly affects how you look, feel, and even think, the Body Ecology Diet offers theoriginal gluten-free, sugar-free, probiotic-rich way to eat that will change your tastebuds and your life forever.I hope this helpful Guide provides you with the tools you need to get started on yourown path to healthy living.– Donna Gates, M.Ed, ABAAHPFounder, Body Ecology Author, The Body Ecology DietREAD ON
A Quick Overviewof the Body Ecology Healing ProtocolDo you have to do everything all at once? No. You can apply Body Ecology’sPrinciple of Step-by-Step. Healing happens in tiny increments, just as the sunrises and sets. So, each step you take toward better health is a good one, even ifyou start small. Pick up one tool, master it, and then pick up another. Keep going.1Remove or greatly reduce theamount of sugar in your diet. Sugars to eliminate include refined sugar, organicsugar, sweet fruits, and juices made from fruits. But sour fruits, such as fresh and frozen berries, andjuices made from lemons, limes, pomegranate, noni,acai, mangosteen, sea buckthorn, and cranberry juiceconcentrate are fine. Use stevia or Lakanto as a sweetener.
A Quick Overviewof the Body Ecology Healing Protocol2Minimize stress and sleep well. You can be doing everything right for your health, but if yourstress isn’t managed and you’re not sleeping well, that alonecan wreak havoc on your otherwise healthy routine. Stressmay even cause food cravings. One of Body Ecology’s mostimportant actions to healing is creating energy. Tune into these very important interviews I did on the Geniusof Your Genes Summit on managing stress: “Calm YourNervous System to Transform Your Genetics” with AlexHoward and “Serotonin and Genes Linked to Anxietyand Depression” with Trudy Scott. One of our best tools for calming the nervous system iseating a nutrient-dense gut healthy meal for dinner. Soothingsupplements like GABA and tryptophan may also be helpfulfor you.
A Quick Overviewof the Body Ecology Healing Protocol3Change the quality of fats/oils.Find the healthiest oils for you. Switching to good raw, organic, unrefined oils and fats andeliminating hydrogenated oils and other oils that are harmfulwill aid in the healing process. Choosing the right oils to eatand cook with is very specific to you. As we say in BodyEcology, some foods have a front and a back. Click here! Remove refined vegetable oils, including canola, soybean oil,margarine, sunflower, safflower, and peanut oils. High-oleicsunflower oil is acceptable in smaller amounts. We often recommend people get their genes tested to findout which oils work for them. In a general sense, the healthieroils are: Avocado oil Walnut oil Coconut oil Ghee Olive oil Unrefined seed oil
A Quick Overviewof the Body Ecology Healing Protocol4Add something fermented. The best way to rebuild the microbial community in yourintestines is through foods that are probiotic-rich. The fermentation process may increase nutrient bioavailability and result in living strains of beneficial bacteria andyeast, active enzymes, amino acids, antioxidants, minerals,and vitamins.1-3 Body Ecology offers easy-to-drink Probiotic Power Shotsand Mixers, as well as starter cultures to make probioticdrinks and cultured vegetables at home.
A Quick Overviewof the Body Ecology Healing ProtocolCombine foods properly to promotealkalinity and better digestion.5 Fermented foods (cultured vegetables, young coconutkefir, probiotic beverages) Low-sugar fruits (berries, kiwi, pomegranate, acai, etc.;eaten alone) Grain-like seeds (quinoa, millet, amaranth; combinedbest with land and ocean veggies)Acid-forming foods include: Animal proteins (eggs, fish, chicken, lamb, etc.) Buckwheat (a grain-like seed) Nuts and seedsATERW6-8 GlassesFRUITSAlone, on empty stomachFATS &80%OIOcean VegetablesNon-Starchy Vegetables20%Animal ProteinStarchy VegetablesGrain-like SeedsProtein FatA CI D -GBody Ecology green protein powders(Vitality SuperGreen , Super Spirulina Plus )IN ALKALINOcean veggiesR SO ULand veggies (including dark leafy and cruciferous)LS MINGROFEMAlkaline-forming foods include:DSCCombine acid-forming foods, like animal protein or grain-likeseeds, with alkaline-forming foods, like non-starchy, leafy greenvegetables.ED FTU ROOLUROFUse fats forlight cooking.1-2 tbsp. ofunrefined seedoils a day
Going FurtherNeed a deeper cleanse, have a systemic infection,or just want to go all-in on your health?Healing begins in the digestive tract. Removing foods that weaken the immunesystem and make you an easy “host” to infections is a vital first step. The goal is tostarve the bad microorganisms that are creating inflammation and feeding thesystemic infection. Add the following steps:1Give up GMO-modified and processed foods, boxed foods, preparedmixes, hydrogenated oils, etc.2Remove gluten, found in wheat, spelt, kamut, rye, barley, and oats.(These also feed yeast.)3Remove casein, found in all dairy products including milk, cheese, milkkefir, and yogurt. This also includes raw, fermented, or pasteurized dairyproducts. Again, this depends on you. A lot of people do well on organic,fermented dairy.4Remove grains and starches that feed yeast, such as rice, beans, driedpeas, white potatoes, sweet potatoes, etc. Red-skinned potatoes areallowed, but it’s best to include a fermented food or liquid at that meal toconsume the sugar.5Remove soy because it suppresses the immune system unless properlyfermented. (Soy needs a longer fermentation time with stronger culturesto break it down.) Soy is also estrogenic, and for children, you’ll want toremove foods that add more estrogen to your child’s body.
Going FurtherStill not making progress?Doing all the right things and still hitting a wall? Perhaps you need to go deeper. Thisis why Body Ecology has always observed Nature’s timeless law, The Principle ofUniqueness. Check out this from the Genius of Your Genes Summit on“Taking the Confusion Out of Genetic Testing” with Joe Cohen. Find out whygenetic testing may be the tool that holds the key to that health breakthrough andunearth treasures hidden in your DNA.CLICK HERE!
A Day in the Life.of the BE Lifestyle.A very important aspect of digestion is eating the right foods at the right times.Here are some simple guidelines for how to get started on the Body EcologyDiet and the kinds of foods that work best at different periods of the day.MORNINGWhen we wake up in the morning, our bodies are dehydrated, contracted,and naturally acidic. We also need energy to start our day.Using the Principle of Balance for guidance, it’s best to drink liquids thathydrate you, while giving you energy, relaxing you a little, and also helpingyou become more alkaline. Your body is still waking up and needs time toget into full gear, so nutritionally-dense, easy-to-digest, liquid-y foods anddrinks are a must.What would the perfect beginning to your day look like? First, drink several glasses of water. Nothing hydrates like water, andwater with minerals added to help alkalize is best. Then, drink a “probiotic juice” that acts as an adrenal tonic and also providescranberry, pomegranate, açaí, noni, mangosteen, or black currant, and putthis into a probiotic liquid like young coconut kefir or InnergyBiotic . Addstevia to sweeten.A cup of an energizing green tea sweetened with stevia and a grapefruitsprinkled with sugar-free Lakanto is comforting on a cold winter day. Kiwi or a handful of berries provides more energy and antioxidants as you begin your day.
A Day in the LifeStir Body Ecology’s Vitality SuperGreen into some young coconut kefir oryour morning green smoothie. You’ll have a great drink that will nurture yourintestines. I always find time to mix 1/2 teaspoon or more of our Super Spirulina Plus (fermented protein powder) into InnergyBiotic . In minutes, my energyincreases even more. You can whip up a nutritious anti-aging Green Morning Smoothie withwater, two stalks of celery, two leaves of romaine lettuce, a small zucchini, asmall cucumber, some soaked chia seeds, a handful of mint, a large squirtof Barlean’s 3-6-9 swirl Essential Oil, and a few drops of stevia. It’s anamazing, yet alkalizing, high-fiber drink too. If your body likes casein (the main protein in dairy foods), pour somehomemade milk kefir over a bowl of your favorite berries. Milk kefir is aEuropean favorite in the hot summer months because it is cooling. Thiscooling quality is great for inflammation (internal heat) all year-round and isanother reason why it’s an anti-aging food. Or, take the berries and yourfreshly-made milk kefir, and add stevia to create a delicious berry smoothie.Milk kefir, a splash of roasted pumpkin seed oil, some vanilla flavoring, andLakanto and/or stevia is another tasty smoothie combination. This “lite” yet extremely nourishing start to your day is a perfect example of practicing calorie restriction with optimal nutrition. These are all good options thathydrate, give you energy to start your day, are filling, and are all properly combined. An acidic meal is inappropriate, so bacon, eggs, toast, and cereal with milk(a food-combining nightmare) are not on the Body Ecology Diet.
A Day in the LifeWhile all the suggestions above are easy to digest, you may want to take digestive enzymes if you feel you need them. For example, even though fermentinghelps with digestion of casein in the milk kefir, the casein may still be difficult todigest for those with weak digestion. If you have this problem, try taking adigestive enzyme with HCl and pepsin for the digestion of casein in yourstomach and a second enzyme with pancreatin that breaks it down when itreaches your small intestine.MIDDAYThe best time of the day to eat heavier proteins (like animal proteins andnut and seed pâtés) is between 11:00 a.m. and 2:00 p.m. Your liver is readyto accept proteins at this time, and you are more active and need the extraconcentrated energy. Many of us would benefit from eating two smaller protein meals. Forexample, around 11:00 a.m., eggs, cultured vegetables, and a small leafygreen salad make an energizing brunch. Eggs are great for your thyroid andyour brain and help create energy. At 1:00 p.m., have a tasty protein and veggie lunch served with a smallchampagne glass of CocoBiotic . AFTERNOON If you need or want to gain weight, have an energizing, alkaline snack likeVitality SuperGreen mixed into young coconut kefir around 3:00 or 4:00 p.m.
A Day in the LifeThis will give you a mid-afternoon boost of energy to get you through that periodwhen you feel a bit sleepy or unfocused.Satisfying those afternoon cravings with something healthy will give you moremotivation to prepare an evening meal that is balanced and unrushed.FINAL MEALYour last meal of the day should be vegetarian. Your digestive tract starts toslow down around sunset, so difficult-to-digest, complex meals are not wise.Eat early and eat a light, vegetarian meal. You’ve had a busy day, and itwon’t be long before you will want to prepare for a great, rejuvenating nightof deep sleep.You’ll sleep better and awaken refreshed if your last meal is 80 percentvegetables (from the land and ocean), cultured vegetables, and agluten-free, grain-like seed, such as quinoa, millet, buckwheat, or amaranth.References1. Şanlier N, Gökcen BB, Sezgin AC. Health benefits of fermented foods. Crit Rev Food Sci Nutr.2019;59(3):506-527. doi: 10.1080/10408398.2017.1383355. Epub 2017 Oct 20. PMID: 28945458.2. María García-Burgos, Jorge Moreno-Fernández, María J.M. Alférez, Javier Díaz-Castro, InmaculadaLópez-Aliaga, New perspectives in fermented dairy products and their health relevance, Journal of FunctionalFoods, Volume 72, 2020, 104059, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2020.104059.3. Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients.2017;9(9):1021. Published 2017 Sep 15. doi:10.3390/nu9091021.
The 7 Principles ofBody EcologyThe Body Ecology Diet (B.E.D.) is a synthesis of seven principles of eating andhealing. They are pillars of the holistic health field. Some of them are thousands ofyears old, such as the Chinese concept of yin and yang (contraction/expansion).Others, such as the theory of food combining, are more recent.The Diet weaves these principles together like pieces in a puzzle. They cancreate a framework for healthy eating for the rest of your life. They are clear andcomplementary. This B.E.D. book shows you how to integrate them into yourdaily routine. When they are properly implemented, you will see your symptomsdisappear and your overall health improve. Here is an overview ofthe seven principles.1 EXPANSION/CONTRACTIONCertain foods, such as salt, meat, and poultry, cause the body to contract. Stressalso causes a contraction or tightening.When the body is too tight, it cannot function properly: circulation slows down,and elimination of waste comes to a standstill (constipation). Other foods, likesugar, alcohol, and coffee, cause the body to expand, open up, and relax.People who eat large amounts of contracting foods, such as salt and salty animalfoods, crave expanding foods in the body's natural attempt to achieve balance. Forexample, when we eat salty popcorn at the movies, we often return to the refreshmentstand for a sweet drink.
The 7 Principles ofBody EcologyTHE BODY ECOLOGY DIETFIGURE 2To regain optimal health and an idealinner ecology, our goal must be toeat foods that balance and complement one another, so we feel neithertoo contracted nor expanded. TheB.E.D. will show you how to do this.The Expansion/Contraction ContinuumDrugsAlcoholSugarCoffeeYogurtMilkCottage CheeseAll Other FruitsSome Raw Vegetable JuicesHerbs & SpicesTeasKefirRaw Butter, Oils, GheeLemons, Limes, Cranberries,Black Currant JuiceRaw Vegetables & SaladsGreen VegetablesSoaked & Sprouted AlmondsRed Skin PotatoesOcean VegetablesWinter SquashRoot VegetablesB.E.D. Grains Only*ShellfishFishFowlBeefEggsSea SaltThe Body Ecology Dietmenus automaticallybalance the foods youeat. The foods in thearrow, especially those inthe shaded area, are themost balanced. Foodsoutside the arrow wouldnot be included in stageone on the B.E.D.Some may be added instage two.Foods ThatA re MoreContractiveNutsBeansAll Other GrainsHard, Salty CheesesBodyEcology DietFoods ThatAre MoreExpansiveA third group of foods, which is neithertoo contracting nor too expanding,creates a naturally balanced conditionin the body. These foods are thecornerstone of The Diet. You will bedelighted to learn they are deliciousand readily available.* Quinoa, buckwheat, millet, and amaranth only.32
The 7 Principles ofBody Ecology2 ACID/ALKALINEAcid rain has polluted our forests,lakes, and streams, endangering awide range of animals and plants. Inthe same manner, increased aciditydue to poor diet has altered ourinternal chemistry — our pH balance— destroying the beneficial flora ofour inner ecosystem. Illness occurswhen our bodies are too acidic andtherefore toxic.Understanding how to rebalance ourinternal chemistry holds a secret tosuccess in healing; restoring theacid/alkaline (pH) balance is essential.The optimal pH for bodily fluids is slightlyalkaline. The Body Ecology recommendsfoods that help alkalize your system, resulting in the proper pH for bodily functions andfor beneficial bacteria to flourish.Acid/Alkaline Foods
The 7 Principles ofBody Ecology3 UNIQUENESSWhen we look at ways to achieve optimal health, we must remember that we areall different. One size does not fit all. A supplement or food that helps one personmay not be right for another. We have individual needs and desires. These maychange depending on the season, where we live, what food is available, or thecurrent condition of our bodies. Moreover, we are inundated with nutritionalinformation, much of it confusing and conflicting. We know we should takebetter care of ourselves, so we try the latest supplement or fad diet, or go backto a wellknown routine.The uniqueness principle demystifies this confusion. It points out the strengthsand weaknesses of some of the best-known diets, including high protein, rawfoods, macrobiotics, and vegetarian. We'll tell you how to adapt them if you havean immune disorder like candidiasis. With this principle, you will come to trustthat the B.E.D. is really a system of health and healing. It is fluid and flexible, yetit also provides excellent guidelines for caring for your body.
The 7 Principles ofBody Ecology4 CLEANSINGCleansing is nature's way of allowing ourbodies to get rid of unwanted toxins andforeign substances.Aging blood cellsand tissues constantly break down andare replaced by new cells and tissues.The cellular debris must be carriedaway, and cleansing is the process thatdoes this. A speck of dust gets in youreye, and you start tearing — it’s a way tocleanse out the dust. A virus invadesyour system and you get a cold orfever-it's your immune system at work todrive out the virus. The Diet encouragesyou to welcome cleansings, becausethey always result in a higher level ofhealth and immunity. –Ups and Downs of CleansingFollowingthe B.E.D.principles:Not followingthe B.E.D.principles:The Cycle*Positive Energy Cycle(time of high energy)Cleansing Cycle(time of toxic elimination)* The cycle will happen regardless of whether the individual is on the B.E.D. However, following the principlesof The Diet will move an individual in a positive health direction.
The 7 Principles ofBody Ecology5 PROPER FOOD COMBININGAThis proven system of eating compatible foods at each meal aids digestion andenhances overall health. When you eat foods that don't combine correctly, thedigestive system gets mixed signals about which digestive juices and enzymesto release. Food remains in the digestive tract longer than it should, and it startsfermenting. This produces sugars that feed yeast and parasites, and furtherweakens the digestive tract and immune system. The rotting food becomespoison, polluting the ecology of your inner world. It's a gruesome image, but it'saccurate. As the stagnant food builds up on the walls of the digestive tract, itforms a landscape that only viruses, cancer cells, and parasites can tolerate,just as rats and other scavengers live off city landfills and industrial-waste sites.Proper food combining greatly reduces gas, bloating, and excess weight. It isessential for establishing a clean, efficient internal environment. You can learn itby following three basic rules, and we'll give plenty of examples and menus.
The 7 Principles ofBody Ecology5B.E.D. FOOD-COMBINING CHARTAnimal ProteinChicken, eggs, beef, fishSUGAR: Not onB.E.D. but should beeaten alone (30 minutesbefore or 3 hours aftereating). Does notcombine well with anyother foods.FRUITS: All fruitsshould be eaten alone(30 minutes before or 3 hoursafter eating) with exception ofthe acid fruits, which may beeaten with protein fats. Only verysour acid fruits are on theB.E.D. (lemons, limes,cranberries, and blackcurrant juice).PROTEINSTARCHES: Driedpeas, soybeans, and beansare not initially on B.E.D. Ifintroduced later, they shouldthen be eaten withnon-starchy vegetables andcultured veggies.DAIRY: Not onB.E.D. If introducedlater, ferment and eatalone (30 minutes beforeor 3 hours after eating) orwith raw salads, acidfruits, or seeds andnuts.Starchy Vegetables &GrainsArtichoke, acorn squash, red skinpotato, corn on the cob, amaranth,buckwheat, millet, quinoaProtein FatsKefir, seeds, soaked andsprouted almondsAnimal ProteinChicken, eggs, beef, fishYESYESYESYESNon-starchy & Ocean VegetablesAsparagus, broccoli, cauliflower,cucumber, garlic, kale, collards, zucchini, kombu,wakame, hijiki, arame, agar, sea palm, dulseNon-starchy & Ocean Vegetables,FatsAsparagus, broccoli, cauliflower, cucumber, garlic,kale, collards, zucchini, kombu, wakame, hijiki,arame, agar, sea palm, dulse, oil, butter, ghee, mayonnaiseAcid Fruits, Non-starchy &Ocean VegetablesAsparagus, broccoli, cauliflower, cucumber,garlic, kale, collards, zucchini, kombu, wakame,hijiki, arame, agar, sea palm, dulseFatsCod liver, coconut, pumpkin seed, flax,evening primrose, butter, ghee, mayonnaise, etc.In limited amounts. Quality is critical;raw, virgin is best.Animal ProteinChicken, eggs, beef, fishNOStarchy Vegetables & GrainsArtichoke, acorn squash, red skin potato,corn on the cob, amaranth, buckwheat, millet, quinoa
The 7 Principles ofBody Ecology6 THE 80/20 PRINCIPLEWhen you have candidiasis or other immune-system diseases, it is essential thatthe food you eat be properly assimilated and then eliminated. A healthy digestivetract is able to do this. But many people weaken their digestive tracts by overeating or eating poorly combined foods. This puts too heavy a workload on thedigestive system. The two 80/20 rules guide you in eating moderately to reducethat load.RULE NUMBER ONE: Eat until yourstomach is 80% full, leaving 20% availablefor digesting. RULE NUMBER TWO: 80% of the foodon your plate should be land and/or oceanvegetables. The remaining 20% can beprotein or grains and starchy vegetables. Rule #1Rule #2Stop eatingwhen youare 80% full80%Non-starchyland and oceanvegetablesLeave 20%empty fordigestion20%Protein flesh foodsor B.E.D. grains, orstarchy vegetablesBy following the 80/20 and the food-combining principles, you will never again leave thetable feeling over-full or bloated.
The 7 Principles ofBody Ecology7 STEP BY STEPEverything in nature, in both our inner and outer lives, occurs in a step-by-step, orderly manner. There is no way to avoid this step-by-step process. Because we have notunderstood and followed this principle, people are not getting well. You may havespent a great deal of money, effort, and time to feel better, yet are still frustrated,confused, and very concerned about your health. The first steps to wellness are: Create a hearty inner ecosystem in your intestines. Create energy by nourishing your adrenals and thyroid. Conquer any infections . . . especially dangerous fungal infections. Cleanse.You can choose how quickly you progress through the healing process, but youmust build this foundation for wellness just as nature does. step by step.BONUS!FERMENTED FOODS . THE MISSING LINKIN ALL OTHER SYSTEMS OF HEALTHOur most brilliant scientists are seeking to identify foods that enhance wellness, yetBody Ecology already recognizes where to find them and how to prepare them. Thenew stars of a truly healthy diet are fermented foods! We ferment vegetables, coconutwater, goat’s and cow’s milk, and the soft spoon-meat in the young coconut. It will takeyears for other diets to catch up to Body Ecology, and while others still search for answers,we've already put a complete program together for you. You needn't look anywhere else.
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Avocado oil Walnut oil Coconut oil Ghee Olive oil Unrefined seed oil Change the quality of fats/oils. Find the healthiest oils for you. Switching to good raw, organic, unrefined oils and fats and eliminating hydrogenated oils and other oils that are harmful will a
