What You Should Eat in Order to Stay Healthy

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, and www.whfoods.org/foodstoc.php

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!


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.


Cardamom, Cayenne, Chili powder, Cinnamon, Clove, Coriander, Cumin, Curry powder, Ginger, Garlic, Mace, Nutmeg, Paprika, Pepper, Saffron & Turmeric


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!!!