- Procure a good source of water. Ordinary tap water must be double-filtered
to remove most chlorine and fluorine. Activated charcoal filters are inexpensive
and good (change filters once every 4 months to forestall bacteria buildup).
Water processed by reverse osmosis is best, but daily
output (on most available units) is limited. Distilled water is not recommended
for long-term use because it is “dead” and may chelate and hasten excretion of
essential metals. The addition of wetting agents to water makes a water that
is helpful for cleansing and healing.
Spring water is good, but be sure to have questionable
sources checked for pollutants.
- Avoid air pollutants. Make every effort to live away from the denser urban
areas (move out and drive to work). If this is not possible, try to get away
for several weeks a year (preferably to the mountains) to rebuild lung tissue.
Use air filters or air ionizers in the home and office.
If you exercise outdoors, do it during
relatively low-pollution times such as very early in the morning or well after
rush hour at night.
- Avoid commercialized foods. Buy produce, grains and other staples from
health food stores and co-ops at which the likelihood of obtaining foods grown
in good soil is greater; or grow your own in healthy soil. Carefully wash
produce from supermarkets:
Place produce in the water for 5 minutes
Grains, beans, vegetables, fruits, nuts, sprouts and other simple foods
are the best dietary staples: they are inexpensive, healthful, tasty, easy to
prepare and ecologically sound. Seed products are best when sprouted. Cover
with damp cloth for 24 hours, then dry. This washes away enzyme inhibitors.
- Curtail the use of chemical sundries in the home. This includes cleaning
fluids, insect repellents, garden sprays, air fresheners, detergents, dry
cleaning fluids, etc. Try to obtain natural cleaners and solvents.
- Improve your eating style. This means, in addition to eating the right
foods, to avoid overeating (under-eating is best) and eat at the right times.
The bulk of the day’s food should be eaten before the early afternoon (avoid big
dinners – they do not digest properly). Also, relax before and after meals.
If you are upset or very tired, it is best to skip the next meal. Never eat or
drink foods or beverages that are very hot or cold (if your hand cannot tolerate
it, neither can your stomach). Fluids alone, fruits alone, melons alone.
Fresh and raw should be your guideline.
- Exercise! Everyone needs vigorous exercise – at least 15-20 minutes three
times per week (every day is better). Start with an easy program and build up.
Jogging and swimming are good, and mini-trampolines are excellent if you are very
much out of shape (or need something for indoors during the bad weather).
- Embark on a basic supplementation program.
COMMON REASONS FOR NOT EATING
Too Busy to eat.
Result: Skip meals and/or binge when hungry.
Solution: Make time for yourself. Eat something even if it’s only a nutritious
snack and not a complete meal.
Too busy to prepare good food.
Result: Eat nothing, or eat junk food instead of complete meals.
Solution: Make time to nourish yourself.
Poor digestion.
Result: Feel uncomfortable and bloated, become gassy after eating.
Solution: Chew your food well. You may also need “Digestive Enzyme Tonic”.
Craving certain foods.
Result: Give in to cravings, then feel guilty afterward.
Solution: Often comes from food allergies. See your health care professional.
Eating too fast.
Result: Don’t chew food well; poor digestion.
Solution: Chew more completely.
A history of taking antibiotics.
Result: May have caused an imbalance in your digestive tract affecting your
digestion. Can cause a wide variety of physical and emotional symptoms.
Solution: May need to replenish intestinal bacteria.
Don’t like or know how to cook.
Result: Feel clumsy and without talent. Eat fast foods, junk foods and
incomplete meals.
Solution: Ask a friend to teach you how to prepare a few dishes. Cook with
someone else until you feel more confident to cook by yourself. Take a cooking
class in whole-food preparation.
~
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DIET
Category Foods Which Are Allowed Foods To Be Avoided
Beverages Herb teas (no caffeine), Excess alcohol, cocoa,
fresh fruit juice, fresh coffee, carbonated bev-
vegetable juice, alcohol erages, canned and
no more than one glass pasteurized juices,
per day artificial fruit drinks
Dairy Raw milk, yogurt, butter- All processed and imitation
Products milk in limited quantities butter, ice cream, top-
(not with meals), nonfat pings, all orange and pas-
cottage cheese and white cheese teurized cheeses
Eggs Poached or boiled eggs Fried eggs
(one per day)
Fish Fresh white-fleshed, broiled Non-white-fleshed, breaded
or baked fish or fried fish
Fruit All dried (unsulfured), Canned, sweetened fruit
stewed, fresh, frozen (un-
sweetened) fruit
Grains Sprouted when possible. Whole White processed flour pro-
grain cereals, bread, muffins ducts, hull-less grains
(e.g. rye, bran, buckwheat, and seeds (e.g. pasta,
oat, wheat, millet), cream of snack foods, white rice,
wheat, brown rice, whole seeds prepared or cold cereals,
(e.g. sesame, pumpkin, sun- crackers, cooked seeds)
flower)
Meats No more than four servings All red meat products
per week, none if chronically should be eaten sparingly
ill
Nuts All fresh, raw nuts sprouted Roasted and/or salted nuts,
when possible especially peanuts
Oils Cold-processed oils (e.g. Shortening, refined fats
safflower, corn), eggless and oils (unsaturated as
mayonnaise well as saturated), hydro-
genated margarine
Seasonings Herbs, garlic, onion, pepper, Salt, hot spices
chives, parsley, marjoram
Soups All made from scratch (e.g. Canned and creamed (thick-
salt-free vegetable, millet, ened) soups, commercial
barley, chicken, brown rice) bouillon, fat stock
Sprouts All, especially wheat, pea, None
lentil, alfalfa and mung
Sweets Raw honey, unsulfured molas- Refined sugars (white,
ses, carob, unflavored gela- brown, turbinade), choco-
tin, pure maple syrup (in late, candy, syrups
limited amounts)
Vegetables All raw and not over-cooked All canned vegetables,
fresh or frozen, potatoes fried potatoes in any form,
baked or boiled corn chips
$
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HOW TO MAKE THE SWITCH
What do you do with a recipe that looks enticing but …
o Uses some ingredients which are not acceptable to your diet?
o Included highly refined ingredients which you may want to replace with
whole, unrefined counterparts?
o Or, contains costly items which you would rather not buy?
… you’ve been rejecting recipes that sound good enough to eat. This is your
chance to learn how to tailor them to your own needs. If, for example, you are
trying to reduce the level of fat in your diet, consider using one of the sour
cream alternatives recommended here. If you were to choose yogurt instead the
result would be a 33% reducing of fat, and an additional bonus of 335 calories
saved per cup. If the artificial saturation of the fat and the chemicals added
to margarine make this product objectionable to you, but you are still eager to
improve your ratio of unsaturated to saturated fats, some of the butter
substitutes will be of interest to you. You might also want to take advantage
of the high nutritional quality of fresh produce in season, when the cost is low
to boot, and you can do so if you know how to substitute fresh for canned in
cooking. Likewise, if you wish to use more nutritious food stuffs to replace
such refined ingredients as white flour, white rice and sugar in your effort to
maximize the vitamins and minerals your body receives, let the ingredient
exchange which follows serve as your guideline for making foolproof changes.
To Replace Use Benefits
1 cup white 1 c. minus 2 tbsp. whole wheat Increased B vitamins, trace
flour in baking flour; reduce oil by 1 tbsp. minerals; fiber and protein
per cup of flour; and increase quality; more satisfying
liquid by 1-2 tbsp. per cup
of flour
2 tbsp. flour 2 tbsp. wheat germ; or 2 tbsp. Increased protein quality
out of each cup soy flour; or 2 tbsp. ground B vitamins, minerals and
when baking or nuts or sunflower seeds flavor
kneading
1 cup sugar in 3/4 cup honey; decrease Avoids use of refined
baking liquid by 1/4 cup for each carbohydrate; adds trace
3/4 cup honey; if there is minerals; food stays fresh
no liquid in recipe add 1/4 longer
cup flour per 3/4 cup honey;
New Vistas “Sugar Substitute”
1 cup sugar in 3/4 cup molasses and 1/4 cup Avoids use of most of the re-
baking sugar, decrease liquid by 1/4 fined carbohydrate; adds potas-
cup for each cup of molasses, sium, calcium and trace min-
omit baking powder and substi- erals; food stays fresh longer
tute 1/2 tsp. baking soda for
each cup molasses; New Vistas
“Sugar Substitute”
1 cup sugar in 1/2 cup maple syrup, reduce Avoids use of refined carbo-
baking liquid by 2 tbsp. for each 1/2 hydrates; adds potassium,
syrup; New Vistas “Sugar Substitute” calcium and trace minerals;
reduces calories by half
1 tbsp. sugar 1/2 to 3/4 tbsp. honey, Avoids refined carbohydrates
in cooking molasses or pure maple syrup;
New Vistas “Sugar Substitute”
To Replace Use Benefits
1 cup butter 3/8 cup nut or vegetable oil, Decreased saturated fats and
margarine or preferably peanut, corn or cholesterol; increased un-
vegetable sesame; New Vistas “Fatty Acid saturated fat
shortening in LIQ”
baking
1 tbsp. solid 1 tbsp. oil, preferably pea- Decreased saturated fats and
fat in cooking nut or olive at elevated cook- cholesterol, sodium and food
ing temperatures; New Vistas additives; increased unsaturated
“Fatty Acid LIQ” fat
1 cup butter or 1/2 cup butter softened and Reduced cholesterol and satur-
margarine for whipped with 1/2 cup oil, pre- ated fats; increased unsaturated
spreading ferably safflower or other fats and a good source of Vita-
highly unsaturated variety; min E when added
To increase benefits add, 1
tbsp. liquid lecithin and 100
units vitamin E (keep
refrigerated); New Vistas “Fatty
Acid LIQ”
1 tbsp. flour 1/2 tbsp. cornstarch, arrowroot Reduced refined carbohydrates;
as a thickener or potato starch or 1 to 2 tbsp. fewer calories when using a-
peanut butter nother starch; increased pro-
tein, B vitamins and minerals
when peanut butter is used
1 cup fresh 6 tbsp. nonfat dry milk powder Increased nutrient concentra-
milk (preferably non-instant) and 1 tion (protein, calcium, ribo-
cup water flavin); saves money; easy to
store
1 cup sour milk, 1 cup yogurt Increased B vitamins; easy to
sour cream or digest; saves calories and fat
buttermilk as sour cream substitute
1 cup sour cream 3/4 cup cottage cheese pureed Reduced fat and calories, 5
when it will not with 1/4 cup yogurt or butter- times more protein
be cooked milk
1 cup whipped 1/2 cup nonfat dry milk powder Less fat, calories and chemical
cream whipped with 1/2 cup ice water additives; added protein; money
and 1 tbsp. orange juice saving and convenient to store
Mayonnaise Equal amounts yogurt and Reduced fat; increased protein
(salad dressing) mayonnaise calcium and B vitamins
Non-dairy 1 tbsp. nonfat dry milk dis- Avoids chemical additives and
creamers solved in 1 tbsp. water sodium; adds protein and cal-
cium; money saving
Cottage cheese Equal volume tofu For those who wish to avoid
or mild white animal products or fats or those
cheese in cooking with lactose intolerance who
do not wish to sacrifice high
quality protein; less sodium
1 whole egg in 2 egg whites Avoids cholesterol but reduces
cooking protein quality and content and
loses vitamin A
1 egg in baking 1/2 tsp. baking powder and 2 tbsp. For egg-free diet
soy flour
Up to 1/2 the An equal measure of ground peanuts, Saves money but maintains high
ground meat in soybeans or sunflower seeds, or level of protein, vitamins and
burgers, etc. sunflower seeds, or wheat germ minerals; decreases animal fat
(use individually or combined) intake
White rice An equal amount of brown rice, in- Increased protein quality, B
crease cooking time by 20 minutes vitamins, minerals and fiber;
when cooked alone, 30 minutes when richer taste; avoids refined
combined with other foods carbohydrates and empty calories
To Replace Use Benefits
1 can (1 lb., 2 cups chopped fresh tomato Added nutrition, particularly
3 oz.) tomatoes vitamin C; less sodium; fresh
tomato taste
2 can (1 lb.) 3/4 cup dried or 2 cups cooked Saves money; less sodium; avoids
beans beans possible addition of chemical
sequestrant EDTA and sugar
6 oz. canned 1 lb. fresh mushrooms Increased potassium and B vita-
mushrooms mins; less sodium; fresh mush-
room taste
2/3 to 1/2 tsp. 1 tbsp. fresh herbs Enhanced flavor
dried herbs
1 tsp. salt 1 tsp. powdered kelp or gomasio Less sodium; more trace minerals
(sesame salt)
3/4 tsp. garlic 1 clove fresh garlic Fresh flavor
powder
1 bouillon cube 1 tbsp. brewer’s yeast and 1 tbsp. Avoids chemical additives and
soy sauce or miso B vitamin enrichment
1 square (1 oz.) 3 tbsp. carob + 2 tbsp. water Avoids caffeine and reduces fat
baking chocolate and calories; adds calcium and
phosphorus; does not interfere
with calcium absorption as choc-
olate does
Unsweetened cocoa Equal amount carob powder Avoids caffeine and reduces fat
and calories; adds calcium and
phosphorus; does not interfere
with calcium absorption as choc-
olate does
From Health Quarterly Plus Two, Vol. 3, No. 1, reproduced by permission of Keats Publishing Inc.
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ROTATION DIET
Foods that help to build the body’s defenses should be your mainstay. These
foods contain vitamins, minerals, protein, carbohydrates and essential fats that
not only build resistance, but more vibrant radiant health.
The rotation diet allows for maximum nutrition and minimum allergies. Our bodies
are designed for natural foods and rotated nutrients, not processed, synthetic
boredom. If there are any special additions or deletions your therapist or
doctor will notify you, but anyone can improve their health by following the
procedure below.
ROTATION: Most allergies develop because of over use of a food source. Toxic
build-up of phenyl-aromatic compounds occur due to the constant use of certain
foods of similar families. Allergies can result from other systemic intolerances
which need special treatment, but toxic allergies respond well to this rotation
diet. Many people eat limited numbers of food types. They always have the same
salad and vary the vegetables just slightly. How many different vegetables and
fruits have you consumed in the last month. To get the full benefits from your
diet, research tells us that 15 different vegetables and 10 different fruits are
needed as a minimum.
Start by having a salad a day and rotating the salad parts on the four-day plan.
For leafy parts, use leaf lettuce day 1, romaine day 2, spinach day 3, endive,
chard, or escarole for day 4. Then back to day 1. Rotate garnishes and dressing
likewise. And once or twice a month bring in something special or rare like
turnip greens or milkweed. Rotate cooking oils by using safflower day 1,
sunflower day 2, corn oil day 3, olive oil day 4, and others occasionally.
Rotate herbal teas on the four-day plan. This is very important. Over use of
herbal products may provoke other symptoms. Rotate other beverages as well.
Use of processed white sugar and white flour is discouraged, but rotation of
grains and sugars encouraged. Use whole wheat day 1, rye day 2, millet day 3,
oats, barley or buckwheat on day 4. Use beet or maple sugar day 1, date sugar
or fructose day 2, carob-dextrose molasses day 3, honey or sorghum day 4. Take
the time to bring in special extra foods and spices once a week and your health
will show the benefit. If varying large numbers of foods aggravate symptoms,
there is a good possibility that insecticide or bi-sulfide poisoning has
occurred. See your doctor for guidance if there is any difficulty.
Separate Food Suggestions
Foods That Can Be Eaten Freely
- Eggs – can be eaten daily if rotated with several species or cheese. Eggs
are rich in lecithin which can control cholesterol so do not worry.
- Cheese – eat unprocessed natural (free of preservatives) cheese unless you
have respiratory problems.
- Milk – try not to drink pasteurized. Natural milk can help bowel flora.
Milk can produce mucous and should be avoided if a respiratory condition
is active. (Only use small quantities; never with meals.)
- Meat, Seafood, Poultry – eat once daily, rotate freely, trim of excess fat,
restrict fried foods and eat complex protein during in the morning and
early afternoon.
- Fruit and Fruit Juices – use unsweetened and rotate daily.
- Vegetables – eat four or more servings a day and rotate freely. Eat two
servings raw a day and avoid canned if on a low sodium diet. Canned also
contains less vitamins. Tomato juice can help digest meals that contain
meat.
- Breads and Cereals – eat four servings a day of whole grain foods. Avoid
processed and chemical laden flours.
- Nuts and Seeds – these contain essential fatty acids necessary in our diet.
- Water – drink a quart and a half of water a day, use spring, well or
distilled. Chemicals put in city water may lead to severe problems if used
over long periods of time.
Foods To Be Eaten Sparingly
- Fat – animal fat should be kept to a minimum
- Salt – everyone can benefit from reduced salt intake.
- Coffee and Caffeine Tea – may cause or aggravate nervous conditions.
Foods To Avoid
- Refined Sugar – most harmful, can cause overweight, diabetes, hypoglycemia,
dental cavities, periodontal disease, kidney stones, urinary infections,
cardiovascular disease, i