If we wish to maintain OR regain our
health, we need to learn about, and focus on how to feed ourselves
properly. Essentially that means utilizing foods and beverages that are
as close to natural as we can get them. The metabolism of our bodies
still functions the way it did in the bodies of our prehistoric
forebears did. Their primary food sources were plants and roots, fruits,
seeds, and nuts. They did eat meat, and maybe even regularly, but
definitely not as much or as constantly as we do. Our major teeth are
flat, not pointed, and the eating motion of our mouths and teeth is more
a side-ways grinding motion, as that of grass-eaters, rather than a
tearing and gulping motion, as it that of carnivores.
The following suggestions are in descending
order of importance to the body. They are not listed as a diet, since
"diets" are not a "normal" way of eating. It is much better to make a
life style change, which includes changing what we eat and drink on a
permanent basis, rather than going on a diet, which is only a limited,
These were the foods that were in most
abundant supply in the days when our digestive system was formed, and
they are still the most abundant now.
You can eat all kinds of vegetables, and in most cases, as much as you want.
• leafy greens: lettuce, spinach, chard, kale, beet greens, celery
• wild greens: lamb's quarters, dandelion leaves, nettles
• fibrous plants: cabbage, broccoli, Brussels sprouts, cauliflower, squashes, pumpkins, cucumbers
• tubers: yams, sweet potatoes, Jerusalem artichokes (potatoes are not
the best choice as they have a big influence on the sugar levels in your
blood, making the demand for insulin fluctuate wildly)
• bulbs: garlic, onions, leeks
• roots: carrots, beets, turnips, swedes, radishes
• vege-fruits: tomatoes, peppers, eggplant, okra
• other: asparagus
In prehistoric days, as today, these were
also very abundant, as each different grass had small seeds that were
used as food by people. Today's grains have been altered very much by
hybridization, but there still is an incredible amount of nourishment
there, if we use the WHOLE grain. This includes the bran or husk, and
the germ, or the "seed" of the grain kernel.
• wheat berries, oat groats, rye, millet, barley, rice, buckwheat (These are the most common grains)
• quinoa ("keenwah"), spelt, amaranth, kamut, teff, triticale (Less common, but full of nutrients)
Further on in this section, there is more detail on how to prepare these grains for eating.
These are also a carry over from
prehistoric times. The name is one of two (the other name is "pulses")
that are given to the dried peas and beans that can form a staple part
of a vegetarian diet. When these are combined with grains (rice/lentils
or corn/lima beans etc), they form a protein that is as complete as any
animal based protein you would eat.
Group 1: Dry beans These have the highest quality protein
Adzuki, beige-, black-, brown-, kidney-, fava-, pinto-, red-, romano-, soy beans,
black-eye peas and chick peas (garbanzo beans)
Group 2: Lentils Above average quality protein
Brown and red lentils, and mung beans (oriental beans sprouts)
Group 3: Dried peas Average quality protein
Lima-, navy-, northern-, white beans, peanuts,
split peas (green & yellow) and whole green peas
Even with natural fruits we need to be cautious, simply because of the amount of sugar they contain.
Some fruits are best eaten by themselves,
such as melons, others should not be consumed too much at one time,
because of their high caloric content (bananas, avocados)
It is best to eat fruit from the climate in your geographical region, and in its correct season
Some fruits store reasonably well - apples - and can therefore be eaten later
Highly coloured fruit, especially berries are highly recommended for their "proanthocyanidin" free-radical fighting qualities.
First: Strawberries, blueberries, raspberries, blackberries, red and black currants
Second: Cherries, apricots, peaches, plums, nectarines, grapes
Third: Apples, pears
Fourth: (tropicals) Oranges, lemons, limes, grapefruit, mango, kiwi, bananas, papayas
Oil-bearing seeds and nuts need to be
stored in the fridge or freezer, because even in the shell or husk, they
will go rancid. Nuts are best eaten unprocessed.
The nut with the least benefit is the peanut. Salted nuts and seeds are not good
Best: Sunflower, pumpkin, sesame and flax seeds: Flax seed can be found here
Second: Almond, hazelnut, walnut, Brazil nut, pinon nut
Oils and fats are essential for our brain
and nervous systems. However, most oils on the supermarket shelves are
so refined and processed, they have NO nutrition in them, and some
commercial oils can even be very detrimental to your health (Canola oil
is one of the foods which today, comes mostly from Genetically Modified
The oils that are needed are: organic, cold
pressed, unfiltered, and bottled in dark glass. These oils still have
all the beneficial ingredients from the seed. They have no preservatives
in them, and need to be stored in the refrigerator. The best of these
oils are processed in light and oxygen free environments.
FOODS OF ANIMAL ORIGIN
Best of course, would be to wean yourself away from animal foods altogether: VEGAN VEGETARIAN
Next best is to stay with eggs and dairy products: LACTO-OVO VEGETARIAN
Third on the list would be to limit yourself to poultry and seafood as far as animal proteins go.
Meat from game animals is okay. It is lean and has not been fed hormones, antibiotics, or chemicals.
The least benefit to you is beef and pork, and most, if not all deli and sandwich meats.
Eggs: Best is soft boiled, or poached, next scrambled , then hard boiled, and last of all fried
Dairy: Milk intolerance has many causes,
but one of them is that cow's milk is made for calves, not humans. More
easily digested is goat's milk, and other milk-like drinks can be made
from soy beans, rice, nuts and even alfalfa. The only exceptions to this
avoidance list are the soured milk products: Yogurt, kefir, real
buttermilk, and the soft cheeses such as quark and cottage and ricotta.
These last are best made yourself, but if you must buy, they should
contain only milk solids and bacterial cultures.
Seafood: Steamed, poached, or baked. Again -
fried foods are not your best option. White-fleshed fish is best, and
from the less polluted waters. At least fish and other seafood have not
been force fed growth hormones and antibiotics.
fish raised in fish farms if at all possible. These are fed with
substances they would not get in the wild, and these substances in many
cases are genetically modified (GM canola seed cake)
Poultry: Here ONLY birds that are wild
(partridge, quail, grouse, etc), or allowed to range freely, and are fed
organic feeds are even possible. Any bird from an egg battery or feed
lot is not very good to eat, because of the hormones and antibiotics
they are fed to keep them alive and producing.
Wild game: This is your next best option if
you must have meat, especially if you are looking at birds. Deer, elk,
moose, and other hoofed animals are very lean usually and have also not
been fed all the chemicals feed lot animals receive.
FIRST AND FOREMOST -- SUGAR:
This is one of man's inventions.
The chapter about sugar is a dark one, and it shows much about how we delude ourselves about our foods.
Sugar is considered one of the basic
starchy foods. Sugar cane itself contains up to 14% trace elements like
minerals and vitamins, all of which are vital to the body and good
nutrition. One of the elements in sugar cane is chlorophyll.
In the early part of the nineteenth
century, sugar was considered a condiment, rather than a major component
of the diet. Back then, the average per capita intake of sugar was only
about 10 to 12 pounds per year.
Today, according to some statistics, the average American ingests approximately 139 pounds of refined sugar each year.
That enormous quantity translates to about 41 teaspoons of sugar per day, or 19% of all of the calories we consume.
Refined sugar contains virtually no
vitamins or minerals at all, so it dilutes our nutrient intake,
resulting in an across-the-board 19% reduction in all vitamins and
minerals in our diet.
Thus, because of our high intake of sugar
we are getting less magnesium, folic acid, vitamin B6, zinc, copper,
manganese, and other nutrients that play a role in maintaining healthy
The sugar we buy for our daily consumption
comes from the juice pressed from the cane. The following steps are part
of the process of refining:
• It is heated with a lime liquor to remove
calcium and glucose. This lime liquid is concentrated and extremely
alkaline and destroys all vitamins.
• Then these substances are mixed into the resultant liquid: Lime, carbon dioxide, sulphur dioxide, and sodium carbonate.
• This dead mass is then treated with strontium hydroxide
• Next it is brought to the refinery for cleansing with calcium carbon acid.
• Dark particles are removed by adding sulfuric acid and filtering the liquid through bone charcoal
• Finally the stuff is dyed with indanthrene blue or the even more toxic ultramarine blue.
The result is available on our supermarket
shelves as powdered, granular, or cubed white sugar, even as any form of
brown sugar. This last just means the granular sugar has been sprayed
with molasses after the processing.
Sugar is the food most quickly broken down
for energy, because it is a simple carbohydrate. Unhealthy cells are
energy hogs and will grab any substance that will feed them before the
food goes to the regular cells.
Refined white, brown sugar, and ALL artificial sweeteners - Nutra-sweet, Equal etc, can all feed unhealthy cells
Included in this list are the sugar syrups such as corn syrup, golden syrup and pancake syrups.
It is simple common sense to stay
completely away from all foods that have refined sugar in them. This
includes most pre-prepared foods, and pre-packaged foods. Any list that
has words that end in -ose (sucrose, maltose, dextrose, fructose, even
malto-dextrin) has a form of refined sugar in it, no matter what the
Any list of ingredients on a packaged food
which includes words that are too difficult to pronounce easily,
contains chemicals. These should be avoided if it is at all possible.
If you MUST use concentrated sweeteners,
the following are all right, but keep in mind, they are concentrated, so
a little goes a long way. These are usually available at your health
Unpasteurized honey: Especially if you can
get it direct from the apiarist. This still has the minerals, vitamins
and other important bee products in it.
Real maple syrup: Even 2nd or 3rd grade, since they may have more minerals in them
Dehydrated sugarcane juice: A brown powder that is very hydroscopic, tastes like molasses.
Colour and taste are the result of the minerals left in the powder, once the water has been removed from the juice.
Stevia: A plant that has 300 times the
sweetening power of sugar, AND it is safe for diabetics. You should be
able to find this sweetener in a few different ways:
1) As a whitish powdered extract
2) As dried leaves. In these forms, it too is available at the health food stores:
3) You can purchase stevia here
OTHER PROCESSED AND REFINED FOODS TO AVOID:
Most processed and refined foods have had
all nutritional value removed, or they have been so adulterated by the
processing methods and the addition of various chemicals and other
agents that make such food palatable, that they are just a "chemical
If it appears to you that the food has gone
through a high heating process to preserve it or make it, then it most
likely only has the fibre and some minerals left in it. The enzymes
needed to digest it, and most of the vitamins which were originally
present, will have been destroyed by the heat.
• This includes any fruit or vegetable in a
can, any dry packaged substances, any prepacked sandwich meats and
cheeses, and even pre-prepared frozen meals, as well as most types of
• Foods that have been made with refined white flour - pastas, breads, and other baked goods.
• Foods that have been pre-fried, and fried
foods generally. The frying process changes the components of the oils
into potential carcinogenic substances.
• Fats that have gone through a hydrogenation or partial hydrogenation process:
• ALL margarines. Some margarines (such as
those that are "soft") claim that there is no hydrogenated fat in their
product. That may be the case, but the oil has still gone through some
kind of processing which changes the liquid oil into a solid or
semi-solid marketable product with an extended shelf life. What that
does to your body, no one really knows, but anything that has been
changed in composition will not be very good for you.
Any other foods stuffs that have hydrogenated fats as part of their ingredients list.
• Soak 1 cup legumes in 3-4 cups water, add more water, if needed, while soaking, so they stay covered
• NEVER cover the pot or bowl of soaking legumes
• ALWAYS discard soaking water
• Rinse thoroughly, and rub the legumes with hands while rinsing
• Water must cover beans 1/2" while cooking
• Add any seasonings only during last 20-30 minutes
• Legumes must be soft to be digested properly
SOAK COOK SUGGESTIONS
Soy and Fava 12 H 2-6 H best in pressure cooker
All others 8 H 1-1.5 H
Chick peas 12-24 H 1.5-2 H
Lentils, red none 15-20 M cook on low heat
Lentils, brown none 55-65 M 2-2.5 c water per 1c lentils
Mung beans none 45-55 M 2-2.5 c water per 1c lentils
Substitutions: In equal proportions
FOR Soy beans USE Chick peas
Pinto, romano beans Kidney beans
Yellow split peas Green split peas
Navy, white beans Lima beans
Red lentils Brown (in some cases)
Chili & Stews Pinto, kidney, romano
Soups & Casseroles All
Salads Chick peas, kidney
Sprouts All - except favas and split peas
Makes own gravy: Kidney, pinto, lentils, split peas, adzuki, black beans
Sandwich spreads: Soy beans, chick peas, black beans
With tomato sauce: Soy, pinto, kidney, white, navy, lima, brown lentils
GOOD HERBS WITH BEANS
Savory Thyme Sea kelp
Fennel Bay leaf Cayenne
Basil Oregano Paprika
Parsley Tamari Dill
Chili pepper Marjoram Sea salt
INFORMATION ON GRAINS AND HOW TO COOK THEM
• Cook grains so they are no longer crunchy, but not soggy. Undercooked grains are hard to digest
• Soak before cooking: Whole oats, rye, triticale, spelt, kamut, wheat berries, sometimes wild rice
• Gluten free grains: Buckwheat, corn, Job's tears (hato mugi), millet, quinoa, rice
• Low gluten grains: Kamut, spelt
• Grain free flours: Amaranth, arrowroot, carob, cassava, potato, tapioca, teff
General cooking tips:
• 1 c dry whole grain usually makes about 4 servings
• Grains and water together should never fill a pot more than half full
• Put grain and appropriate amount of water in pot
• Put pot on burner on high, with lid on
• When pot boils, turn to just above the lowest setting, so it still simmers, and start timing
• Never stir grains while cooking, they could cake together
• Do NOT add salt to grains until last 10-15 min cooking. Grains are more digestible this way.
• Watch all grains very carefully, some cook very fast and the times given below may be too long
Specific cooking tips:
S&C = is the amount of water to be used for soaking and also for cooking the specific grains
GRAIN GRAIN /WATER SOAK/TIME COOK TIME COMMENTS
Amaranth 1 2 no 18-20 m side dish, best with another grain
Amaranth 1 2.5-3 no 18-20 m hot breakfast cereal (not dry)
Buckwheat 1 2 no 20-30 m add onions, herbs + water last 10m
Cornmeal 1 2-3 no 10-15 m hot breakfast cereal (not dry)
Kamut 1 2.5 S&C yes / 12 H 45-60 m drain & rinse after soaking
Millet 1 3-4 no 30-40 m hot breakfast cereal
Millet 1 2.5-3 no 15-30 m Side dish, watch carefully, cooks fast
Oats 1 2.5 S&C yes / 12 H 45-60 m drain & rinse after soaking
Pot barley 1 2 no 20-30 m add onions, herbs + water last 10m
Quinoa, white 1 2.5-3.5 no 10-20 m rinse well before cooking
Quinoa, brown 1 2.5-3.5 no 20-30 m rinse VERY well before cooking
Rice, long brn 1 2 no 30-40 m rinse well before cooking
Rice, shrt brn 1 2 no 30-40 m rinse well before cooking
Rice, swt brn 1 2 no 25-35 m rinse well before cooking
Rice, wild 1 2 yes / 2-3 H 60-70 m blend with brown long after cooking
Rye 1 2.5 S&C yes / 12 H 45-60 m very strong, use w wheat/oats – 1:6 or 1:10
Spelt 1 2.5 S&C yes / 12 H 45-60 m drain & rinse after soaking
Teff 1 4 no 15-20 m best with another grain
Triticale 1 2.5 S&C yes / 12 H 45-60 m drain & rinse after soaking
Wheat berry 1 2.5 S&C yes / 12 H 45-60 m drain & rinse after soaking
Wheat, crack 1 2 yes / 2 H 20 m may need extra water, and water from soaking can be used for cooking
OTHER FOOD SUPPLEMENTS THAT ARE HELPFUL
WATER Rinsing of the tissues of the body:
This is one of the MOST IMPORTANT things
you can do. We mean good quality spring or well water. LOTS of water: At
least 2 quarts (2 liters) for the average adult. Children need to get
in the habit of drinking water when they are thirsty, not soft drinks.
Educating them is the responsibility of the parents. Educating oneself
is the responsibility of every adult.
FLOR*ESSENCE Cleansing at the cellular level
Assisting in ridding the body of excess wastes:
This is a process that more of us need to
do on a more regular basis. We live in a polluted world and our bodies
do what they can to maintain health, but they sure can use some help.
Cleansing of the intestinal tract by
fasting or other means is good, but it is not the complete systemic
cleansing that our bodies need. Flor*Essence can accomplish this in a
very gentle, but thorough manner.
UDO'S OIL/FLAX OIL Protecting and maintaining every cell in the body
Assisting with proper brain and nerve functioning
Helps with lubrication of the joints, and maintaining the cholesterol balance
Both can be found here: Udo's Choice Flax Oil
Essential Fatty Acids are a very necessary
part of the membrane or skin of every cell in the body. Without these
fatty acids, the membrane is weakened and the cell easily invaded. Fatty
acids are also essential for proper brain and nerve functioning, as
well as giving the joints and the digestive tract some of the
lubrication needed to keep them functioning properly. It can help lower
the LDL and raise the HDL, thereby helping to maintain a better balance
of these in the body.
Udo's Choice "Ultimate Oil Blend":
• Has the optimum balance of Omega 3 to Omega 6 fatty acids: 2:1
• It is cold processed in an oxygen and light free environment
• It is bottled in dark brown glass and kept refrigerated
• It is very versatile in its use, and the taste is quite good
Some people have difficulties with the
minor ingredients in the blend. You can substitute 3 units of flaxseed
oil with 1 unit of sunflower seed oil to get the same ratio of O-3 to
BEYOND GRAPESEED Fighting free radicals – Grapeseed extract, Bilberry extract
Healing and strengthening the blood vessels – Bilberry extract
Stimulating the urinary tract – Cranberry juice powder
Grapeseed can be found Here
Free radicals can create in the body the
same thing that happens when iron is contacted by air: OXIDATION or in a
simpler word: RUST. Anti-oxidants are very necessary to fight this
situation and restore the cells to their proper way of functioning.
"Beyond Grapeseed" is one of the most powerful for this, as it contains
Dr Masquelier's Grapeseed extract. The Bilberry extract, is also a
powerful anti–oxidant, but its main function is to heal and strengthen
the blood vessels, helping with vision, circulation, and sclerotic
conditions in the blood vessels.
The Cranberry juice powder is very helpful in urinary tract problems, and stimulated the urinary tract to discharge wastes.
VEGESIL" (USA) This is an excellent rebuilder/strengthener of all connective tissues and mucous membranes
The collagen layer of the skin which affects hair, nails, skin and bones; the connective tissue of cartilage, tendons,
ligaments and synovial membranes, which affects all joints and the discs in the spinal column; The connective tissue
in muscles and the circulatory system, which affects muscle pain and weakened bloodvessels; the structure of the bones,
which affects softening and weakening of the bones
GREEN FOODS: Fighting free radicals
Improved elimination of toxins
One of the best of these is Udo's Choice "Beyond Greens".
Because of the ingredients, it has the
ability to give your body an increase in oxygen at the cellular level,
and healthy normal cells need oxygen in order to function properly.
Beyond Greens is full of anti-oxidants,
which help the body deal with cells called "free radicals". These cells
can change into mutating cells if the environment and circumstances in
the body are favourable to these very damaging cells.
Since this supplement is full of
ingredients that will soften the stool, and create more bulk, it will
help your body get rid of toxic waste products, preventing a build up in
the colon, and in turn helping cleanse your whole body.
It is full of incredible good nutritious
ingredients, each of which help support your body and give it the
substances it needs to regenerate and maintain health.
Other helpful herbal products and supplements:
"SilMar" Milk thistle extract: Superb for cleansing and toning the liver
"Gallexier" Extract of several different bitter herbs: Very good liver and bile stimulant
"BioPectin" Modified citrus pectin: Studies show this prevents mutating cells from forming new tumours
As well as a selection of good vitamins and minerals such as:
Beta Carotene 25,000 IU day; B Complex
(hi-potency) 50 - 150 mg day; Vitamin C 2,000 - 6,000 mgs day; Vitamin D
400 - 800 IU day (with Beta Carotene); Zinc10 - 50 mgs day (with Beta
Carotene and Vit D); Vitamin E
400 -1,200 IU day - with Selenium 400 IU of E to 50 mcg Selenium
All of these supplements can be found Here
Good books to read
There are many good books on the
marketplace and in libraries that you can use to further your education
in nutrition and natural healing, herbs and herbal medicines. Some of
the titles I have found the most enlightening follow:
"Diet for a New America" and "Reclaiming Our Health" by John Robbins
"Fats that Heal, Fats that Kill" by Udo Erasmus
"For the Love of Food" by Jeanne Marie Martin
"Fruit Sweet and Sugar Free" by J Feyer
"Healing with Herbal Juices" by Siegfried Gursche
"New Nutrition" by Dr Michael Colgan, MD
"Prescription for Nutritional Healing" (3rd Edition) by Dr James Balch, MD and Phyllis Balch
"Your Body's Many Cries for Water" by Dr F Batmanghelidj, MD
SOME VERY NUTRITIOUS, EASILY DIGESTED FOODS AND RECIPES
SLIPPERY ELM BARK BROTH / TEA
This is one of the most nutritive substances that comes from plants.
Elderly people and infants who have
digestive problems, or disorders, and cannot therefore retain food -
even food as bland as oatmeal - have been able to retain a broth made
from the slippery elm bark powder.
Slippery Elm Bark is a powder that is yellow-tan to pale brownish in colour, and as fine as flour in texture.
- Take approx 1 tsp of the powdered bark, put it in a small stainless pot.
- Add a total of 1 cup of water - BUT - do it very gradually.
A drop or two to start, stirring all the
time. Add a few more drops, continue until you have a thick paste, thin
this more and more by adding more water, until you have added the full
cup of water. If you do not add the water slowly like this, the powder
will form a lump and you will not be able to get it to dissolve in the
- Put the pot on the burner on medium with a lid, and bring to a simmer, and simmer for about 5 minutes. Let cool.
- Sip a cupful of this viscid liquid as many times as you want to or can through the day.
TIGER'S ENERGY MILK -- EXCELLENT SUBSTITUTE FOR "ENSURE" AND "BOOST"
BASIC RECIPE: blend together ALL ingredients you use, drink immediately
1 c yogurt (ensure it only has milk solids, & bacterial culture as ingredients)
1-2 T each - Udo's oil, and (OPTIONAL) non-instant powdered milk
1-3 t each - brewer's yeast (do NOT use debittered) and granular lecithin
1 free range egg or 1/4 c soft tofu All liquid vitamins and/or minerals can be added for additional nutrition if desired
SWEET VERSION - ADD ANY ONE OR MORE OF THE FOLLOWING
1/2 ripe banana (or whole one) AND 1/2 c
any other fruit in season (papaya, mango, all berries, cherries,
peaches, apricots, pears etc) if desired
1 T concentrated pure fruit juice (orange, apple, grape) and 1-2 T of any other true fruit juice concentrate (RIBENA)
1-3 t black strap molasses (adds minerals) and 1 t unpasteurized honey or real maple syrup if sweetener is needed
2 T freshly ground nuts or seeds (almond, filbert, pecan, sunflower, flax) - especially to thicken
Spices to taste - cinnamon, ginger, nutmeg
SAVOURY VERSION - ADD ANY ONE OR MORE OF THE FOLLOWING
Omit yogurt and powdered milk from basic formula
1/2 - 1 c fresh tomato, carrot, celery, or cabbage juice
1 T minced garlic and/or onion
Spices to taste - oregano, mint, basil, lemon juice