He that takes medicine and neglects diet, wastes the skill of the physician
Follow these rules unless instructed otherwise:
- Eat sitting down and in a relaxed manner
- Chew your food well – Be conscious!
- Eat smaller meals more frequently.
- Eat as much food in the raw form as possible
- Eat whole, natural organic foods
- Eat only foods that will spoil, but eat them before they do
- Eat naturally raised meat, game, fish and seafood.
- Store all oils and fats in the refrigerator to prevent rancidity
- Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces
- Drink your fluids 1 hour before or 2 hours after meals. Restrict intake of fluid with meals to 4 oz. This will prevent the dilution of digestive enzymes.
- Use filtered water for cooking and drinking (NO TAP WATER!)
- Cook only in stainless steel, cast iron, glass or good quality enamel. Get rid of aluminum cookware.
- Support our local farmers by shopping at farmers’ markets. You can find them at www.farmernet.com
- Read the Resource guide at the end of this report
- Read Nourishing Traditions by Sally Fallon
- Visit www.westonaprice.org, www.whfoods.org/foodstoc.php and www.hygieahealth.com
Food Allergy Test:
Do not eat food that you are sensitive or allergic too. A simple allergy test is to take your pulse before eating a food, eat the food and take your pulse again. If your pulse quickens, suspect that it is an allergen. Report this reaction to us and we will definitively test you and treat with allergy elimination technique.
Your healthiest food choices are organic. They are nutritionally superior to commercial produce and lowest in chemicals and toxicity. To save money, shop organic at your local farmers’ markets. You can locate them at www.farmernet.com. Foodnews.org tests food for pesticide content. The following foods tested the highest and should only be consumed if organic:
Meat, milk, coffee, apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, hot peppers, potatoes, lettuce, pears, red raspberries, spinach, strawberries and tomatoes.
The following foods tested the lowest in pesticides:
asparagus, avocado, bananas, blueberries, broccoli, Brussels sprouts, cabbage, cauliflower, eggplant, grapefruit, kiwi, mango, okra, onion, papaya, pineapple, plantains, plum, radish, frozen sweet corn, frozen sweet peas and watermelon.
The Good Fats and Oils:
The following nutrient-rich traditional fats have nourished healthy populations for thousands of years. Yes, they are the saturated fats. They are the only stable fats (look it up in a chemistry book) and have been ostracized the past few decades irresponsibly. They promote health. Choose organic expeller pressed oils.
- For cooking: choose butter (best if raw but minimally choose organic), beef and lamb tallow, chicken, goose and duck fat, grapeseed, coconut and palm oils.
- For cold use: select from sesame oil, extra-virgin olive, grapeseed and flax oil, hemp, and the marine (fish) oils.
- For Supplementation: Vegetarian oils — high lignan expeller pressed flax oil, borage oil, evening primrose oil, black current seed oil, sesame oil, wheat germ oil & Hemp oil. Marine oils, certified free of chemicals and mercury — cod liver oil, tuna oil, salmon oil, Krill oil, Fish Oil. Y top recommendation is Blue Ice Fermented Cod liver/Butter oil
All hydrogenated, trans-fat and partially hydrogenated fats have been linked to cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis. These include soy, corn, safflower, cottonseed and canola oils. Avoid margarine, crackers, chips, and fried foods.
Choose nut butters made from almonds, macadamias, and cashews. Eat raw nuts and avocados. Avoid peanut butter. It is typically hydrogenated and28% carbohydrate.
If you think eating fat will make you fat, think again. When you eat fat, a chemical signal is sent to your brain to slow down the movement of food out of your stomach. As a result, you feel full.
It is not surprising that recent research is showing that those who eat “fat-free” products tend to actually consume more calories than those who eat foods that have not had their fat content reduced.
In addition, fats are used not only for energy, but also for building the membrane around every single cell in your body. Fats also play a role in the formation of hormones, which of course make you feel and function well. It is far worse to be hormone depleted from a low fat diet than it is to over eat fat.
Salt is an extremely misunderstood food. Table salt, processed sea salt, kosher salt and iodized salt are truly harmful and must be avoided. This is because during processing they are stripped of all their natural elements, leaving only sodium and chloride, which are detrimental to the body in many ways.
However, there are salts that are extremely healthy. They are completely unprocessed and contain 84 minerals that actually replenish the body’s cellular structure. This salt is profoundly healing and cleansing, containing highly concentrated life force.
I recommend the Original Himalayan Crystal Salt. It is made from the salt deposits of prehistoric oceans found in the East Karakoram Range of the Himalayan Mountains in Pakistan. It contains all the elements your body is made of, in a colloidal form that the body’s cells can readily absorb and utilize.
I’m required to inform you to consult with your physician if you have been placed on a low sodium diet (let your physician know that this salt is not sodium chloride but rather a full spectrum mineral supplement). In addition to Himalayan salt, we also recommend Celtic sea salt and Red Hawaiian salt.
There are a variety of fruit and vegetables washes available at the market. We have successfully used Organiclean Fruit and Vegetable Wash and Environne Fruit and Vegetable Wash. They are cleansers that safely remove pesticides, fungicides, herbicides, waxes and dirt from the surface of food. A less expensive cleansing method can be made at home. Here is the recipe:
Use one teaspoon of unscented Clorox to one gallon of cool tap water in your sink. Do not use more Clorox. Soak leafy vegetables and thin-skinned fruits for 10 minutes. Soak roots, eggs and meat (no ground meat) for 15 minutes. Rinse and thoroughly dry your food before putting it into the refrigerator. While chlorine is hazardous, this dilute solution will bind with toxins allowing for a thorough cleansing of food.
You can soak all your fruits, vegetables, eggs (do not scrub) and meat (not ground meat). There are many advantages to this treatment: Fruits and vegetables will keep much longer before molding or wilting; flavors and color are improved; and nutritional value will not be compromised. Use only unscented Clorox bleach and no other brand. Clorox is made in stainless steel containers and bottled without the opportunity for oxidation with the plastic bottle. After opening the bottle, transfer the Clorox to a glass container.
You can also purchase an ionization cleansing machine. The Sharper Image has a reasonably priced model called the Lotus sanitizing system.
Low Temperature Cooking:
To get the maximum amount of nutrients from food, eat them raw or cook lightly. Low temperature cooking conserves more of the naturally occurring moisture and flavor in food. Most importantly, the food will be easier for your body to properly digest and maintain the maximum nutritional value. A crock pot set on low is one form of low temperature cooking. For oven cooking use the following guideline:
- Use a glass casserole with a tight fitting lid. The casserole dish should be about the same size as what you are cooking
- Cook your food at 225 degrees Fahrenheit
- Allow 12 – 15 minutes of cooking for every 4 ounces of food, but decrease or increase the time as needed
Eat small amounts of proteins frequently. It is best if you have some protein at each meal. Use your fist size as a guide for meat, fish or foul. 2-3 eggs are considered a serving size. Both animal and vegetarian sources of protein are beneficial. Choose free range and organic, whenever possible. Pork and ham cannot be recommended because of its similarity to humans and an inability of pigs to sweat that result in an accumulation of toxins that is independent of their diet. For most people, eggs are a high quality source of protein. Eat the whole egg; the lecithin and other nutrients in the yolk are essential to lower blood fat and improve liver and brain function. With any protein, the way in which you prepare it is critical. The closer to raw or rare the better it is for you. Avoid frying food. The best choices are low temperature cooking, grilled, seared, broiled, steamed, soft boiled, or poached. The best protein choices are:
Meat: Lamb from New Zealand, Australia or Iceland; Buffalo;
Beef – Grass fed, range free; Venison; wild game; organ meat
Poultry: Chemical free chicken, turkey, Cornish game hen, duck, Ostrich, Goose, Quail, Pheasant, Grouse
Fish: Cod from Denmark, Canada, Australia & Iceland; Dover Sole from California, Washington & France; English Sole; Flounder (all except from Boston Harbor); Grouper; Tilapia; Halibut from Alaska or Iceland; Mahi Mahi; Marlin; Red Snapper; Pacific or Alaskan Salmon; Caviar; Sardines; Anchovy; Mackerel; trout; kippered or pickled Herring, eel, or mackerel NO FARMED FISH
Seafood: U.S. Shrimp (cooked in beer or with Garlic); Squid; Conch; Scallops; Octopus; Lobster; Crab; Oyster, Clams, Mussels in season
Vegetable Protein: Tofu; Seitan, Tempeh; Low temperature cooked sprouted beans & lentils – Adzuki, Black, Fava, Great Northern, Lima, Mung, Red, Garbanzo, Navy, Pink, Pinto & White beans & Black-eyed peas; Sprouts – sunflower, radish, broccoli, onion; raw and soaked nuts – almonds, walnuts, pecans, brazil, hazelnuts, macadamia, hickory, pine, chestnut, cashews; natural nut butters – no hydrogenated oils or sugars added; raw and soaked seeds – flax, pumpkin, sesame, poppy & sunflower
Dairy & Eggs: Organic free range eggs high-Omega-3; raw milk, cheese, yoghurt, Kefir, cream & sour cream from grass-fed cows, goats & sheep
Sprouted cooked beans as a source of protein:
Cooked beans are a source of carbohydrate. However, when sprouted and cooked lightly they become an excellent protein source. The following recipe shows how to quadruple the protein value of beans. Carefully prepared in this manner, beans can rival meat proteins in bioavailability when balanced with seeds and sprouts. Sprouted beans and soaked seeds with liberal use of raw red potato juice, beet tops and soy ferments are the best foods that strict vegetarians can use to increase cellular protein values.
- Use organic beans, such as black, pinto, adzuki, anasazi, navy, small white, kidney brown, lentil or chili beans. They must be fresh – the current season’s crop.
- Wash the beans and clean away the dirt. Pick out any rocks, shriveled or damaged beans.
- Soak beans overnight in a stainless steel container. Use three times their volume of pure water (no tap). It is a good idea to add a few drops of stabilized oxygen to the water to minimize bacteria. You can add a tablespoon of baking soda to take the “pop” out of the beans and reduce the problem of intestinal gas.
- The following day poor off the water into another container and refrigerate. Spread the beans on a terry cloth towel or dish towel and cover with an additional towel. Keep them damp for 2 days. To avoid mold, you may need to rinse them once or twice.
- Usually within two days the beans have germinated, as evidenced by approximately 10% of them showing a tiny white nub sprouting out. Do not sprout any further.
- Take an appropriate amount of the soak water which has been in the refrigerator and bring it to a boil in a non-aluminum pot such as a crock pot, glass pot or stainless steel pot. Boil for 12 minutes to destroy any bacteria.
- After the 12 minutes, reduce the temperature to 190 degrees F. This temperature is just below simmer. The water should not boil A crock pot set on low is the best and easiest way.
- Add the beans to the water. Season as you like – vegetables, bouillon, garlic, bay Leaf, chili, herbs or peppers. Epazote is used by the Maya Indians to make beans easier to digest. Cook the beans slowly for about one hour. Make sure they do not boil as this will decrease the protein and the beans will again become predominately a carbohydrate food.
Eat more, more, more! This should make up the largest part of your diet. Focus on the green leafy type. This includes spinach, chard, beet greens, kale, broccoli, mustard greens, lettuces (No Iceberg) etc. Sorry, chocolate is not a vegetable. Enjoy them raw in salads, lightly steamed, baked, grilled, roasted, and in soups and stews. Most vegetables will steam in 4 minutes. Beets require 20 minutes to steam.
Choose fresh and organic as much as possible. Please re-read the organic section near the top of this report. Get your children to have vegetables with a dip if necessary. The goodness in the vegetable outweighs most of the negatives of the dip.
Vegetable juice is healthy, but should not comprise the largest part of your vegetable intake. Chewing whole vegetables activates the part of your brain that controls your appetite and prepares your GI tract for digestion. Too much juice can be irritating to the colon.
Vegetables can be categorized according to the percentage of carbohydrate they contain. The categories are 3% or less, 4-6%, 7-9% and 10-21%.
3% or less carbohydrate vegetables: Asparagus, Bamboo Shoots, Bean Sprouts, Beet Greens, Bok Choy Greens, Broccoli, Cabbages, Cauliflower, Celery, Chard, Chicory, Collard Greens, Cucumber, Endive, Escarole, Garlic, Kale, Kohlrabi, Lettuces (no Iceberg), Mushrooms, Mustard Greens, Parsley, Radishes, Raw Cob Corn, Salad Greens, Sauerkraut, Spinach, String Beans, Summer Squashes, Turnip Greens, Watercress, Yellow Squash, Zucchini Squash
4-6% or less carbohydrate vegetables: Bell Peppers, Bok Choy Stems, Chives, Eggplant, Green Beans, Green Onions, Okra, Olives, Pickles, Pimento, Rhubarb, Sweet Potatoes, Tomatoes, Water Chestnuts, Yams
7-9% or less carbohydrate vegetables: Acorn Squash, Artichokes, Avocado, Beets, Brussels Sprouts, Butternut Squash, Carrots, Jicama, Leeks, Onion, Pumpkin, Rutabagas, Turnips, Winter Squashes
10-21% or less carbohydrate vegetables: Celeriac, Chickpeas, Cooked Corn, Sprouted Grains, Horseradish, Jerusalem Artichokes, Beans, Lentils, Parsnips, Peas, Popcorn, Potatoes, Sprouted Seeds, Soybeans, Sunflower Seeds
Sea Vegetables: Arame, Dulse, Kombu, Laver, Nori, Agar, Hijiki, Irish moss, Kelp, Wakame
Eat whole fruit. Choose organic whenever possible. Fruit juice should be avoided. It is loaded with the simple sugar, fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. Eat fruit as a snack. Because fruit is essentially pre-digested it does not mix well with other types of food.
If you need to lose weight; have blood sugar imbalances or Diabetes; choose from: Apples, Pears, Grapes, Coconut, Berries, Grapefruit, Papaya and green tipped bananas. You can freeze bananas once they are green tipped and use in a protein shake. Limit servings to 1 – 2 per day.
Carbohydrates are classified as complex or simple/processed. Unfortunately, for those with who need to lose weight or suffer from illness/disease almost any carbohydrate is problematic. It is a physiological fact that the more carbohydrates you eat the more you will want. Craving carbohydrates is a symptom of an imbalance; use this craving to monitor your progress. In general, your carbohydrates should come from the vegetables and limit your intake of grains, pasta, bread, cereal, pastries and the like. Carbohydrates are linked to weight gain, elevated cholesterol and triglycerides, and cancer.
The greatest controversy amongst authorities regards the grains. Whole unprocessed grains can be rich sources of vitamins and minerals, but with soil depletion and the special strains of grain that modern agriculture has developed, it isn’t clear what nutrients remain. When scholars study disease patterns and the decline of various civilizations, many of the degenerative diseases developed when cultivation of grains became part of their culture. Allergic reactions, chemicals naturally found in certain grains, lack of the appropriate enzymes, and the carbohydrate content of grains make them a source of trouble for many people.
Sprouted grains have the lowest carbohydrate content with the highest amount of protein. Grains should be soaked overnight before use. You must avoid the grains you tested sensitive to. If weight is a concern, proceed cautiously here and use as an occasional food. The best choices for bread & tortillas are the Sprouted Grain type from Ezekiel, Alvarado Street, Pacific Bakery and Trader Joes.
The best choices for whole grains are: amaranth, triticale, buckwheat, Rye, millet, quinoa, bulgur, spelt, wild rice, oats and brown rice.
When purchasing whole grain pastas, breads, cereals, and crackers make sure that whole grain is the first ingredient listed. Always choose organic.
Use only a small amount of raw honey, Xylitol or Stevia as a sweetener. Absolutely NO sugar substitutes such as Nutra-Sweet, Splenda, aspartame, corn syrup, or table sugar. Although Dr. Page did not allow raw cane sugar, it does provide the nutrients to aid in its metabolism. If you cheat, be smart. Use only raw cane sugar (called Succanat or Sugar In The Raw® in the brown bags) in small amounts and only with a meal. Limit intake as much as possible.
If you need to lose weight, have hypoglycemia, hyperglycemia, Diabetes, or Syndrome X, you must use Xylitol or Stevia only.
Milk Products: Eliminate pasteurized cow milk products (milk, certain cheese, sour cream, half & half, ice cream, cottage cheese and yogurt). If you only knew all the potential problems from pasteurized milk, you’d swear it off forever. Dr. Melvin Page found out that milk was actually more detrimental than sugar for many people. Avoiding dairy will make it much easier for you to attain your optimal level of health and hormonal balance.
Raw milk, Kefir, yoghurt, cheese and butter are excellent sources of essential nutrients and vitamins. Raw goat and sheep milk products are better than cow products because their genetic code and fat content are apparently most similar to humans.
The best milk alternative is homemade Almond milk. A recipe is included in the Breakfast ideas section of this report. Soy milk and rice milk are poor choices because they are highly processed foods that are primarily simple carbohydrates. Mocha Mix®, Coffee Mate® and other dairy substitutes are highly-processed nutrient-depleted products that honestly should not be considered food.
Herbs, Spices, Seasonings & Condiments:
Fresh herbs are best. For dried herb use non-irradiated brands only. Some brands include Spice Hunter, Frontier, Oregon Natural Blends, Herb-A-Mare, Morton & Bassett & Whole Foods brand. The internet has a wealth of information on herb and spice combining; From Italian, French, Germanic, Island, Chinese, Japanese, Thai, African, Indian and all the regions of the world. Experiment and create new flavors sensations!
Herbs: Anise, Basil, Bay leaf, Caraway, Chervil, Chive, Dill weed, Fennel seed, Fenugreek, marjoram, Mustard seed, Oregano, Parsley, Peppermint, Rosemary, Sage, Savory, Spearmint, Tarragon and Thyme.
Spices: Cardamom, Cayenne, Chili powder, Cinnamon, Clove, Coriander, Cumin, Curry powder, Ginger, Garlic, Mace, Nutmeg, Paprika, Pepper, Saffron & Turmeric
Condiments: Horseradish, Wasabi, Hot sauce, Ketchup, Mustard, Vanilla, Vinegar, Carob, Chocolate, Soy sauce, Bragg’s Amino Acids, Mayonnaise, unrefined salt.
Eat smaller amounts more frequently
Eating smaller meals more frequently reduces the stress of digestion and conserves energy. If you don’t digest your food well, indigestion, yeast overgrowth, gas, inflammation and allergic food reactions can occur.
Another benefit is to control the ups and downs of your blood sugar level to prevent sugar cravings and overeating. When the blood sugar level increases insulin and other hormones are secreted to lower the blood sugar. Often times, the insulin response is too strong and drives the blood sugar level too low. As a result of low blood sugar, you get a powerful craving for sugar or other carbohydrates. Eating smaller meal more frequently will virtually stop this yo-yo cycle.
Eating smaller meals also has advantages for your immune response to ingested food. It turns out that a small amount of food enters the blood without first going through the normal digestive pathway through the liver. As a result, this food is seen by the body not as nourishment but as a threat and you will stimulate an immune reaction. Normally, a small immune reaction is not even noticed, but if a large amount of food (or if a food is eaten over and over again), the immune reaction can cause symptoms. Over time, this leads to fatigue, joint aches, flu-like symptoms, headaches and other symptoms and disease. This is known as Metabolic Rejectivity Syndrome identified by the late nutritional pioneer, Arthur L. Kaslow, M.D.
I realize that eating five smaller meals is not always practical. After all, you do have a life. One concern with eating your meals too far apart is you may tend to get too hungry and overeat when you do get a chance to eat. A small (healthy) snack between the main meals of the day is like an ounce of prevention.
Find a Farmer’s Market Near You:
Eat locally grown food, in season. Support our local Farmers!!!