DO’S AND DON’TS OF GOOD NUTRITION
DO:
1. Eat fresh fruits and vegetables daily.
2. Eat whole grain, sugar-free breads (unless yeast/wheat sensitive).
3. Eat whole grain cereals.
4. Use natural sweeteners–raw honey, blackstrap molasses, genuine maple syrup.
5. Use coconut oil and/or olive oil.
6. Use butter or Butter-Oil Spread (see p. 26).
7. Drink rice milk (as cow’s milk substitute).
8. Eat sugar-free (but not artificially sweetened) frozen sorbet or yogurt (as ice cream substitute).
9. Drink herb teas or herbal coffee substitutes.
10. Drink sugar-free carbonated mineral waters (instead of soft drinks).
11. Drink distilled, structured water.
12. Read ingredient labels–be wary of eating anything you can’t pronounce!
DON’T:
1. Eat refined sugar in any form (white sugar, brown sugar, “raw” sugar, turbinado sugar, cane sugar, cane syrup, corn syrup, dextrose, sucrose, etc.) or artificial sweeteners (aspartame, Splenda, etc.)
2. Eat refined flour products in any form (white bread, caramel, colored “brown” breads, white flour crackers, white flour pastas, etc.)
3. Eat refined cereals (most packaged grocery store cereals, “instant” hot cereals).
4. Eat canned fruits and vegetables.
5. Eat refined, chemically-extracted vegetable oils (most grocery store oils like Wesson, Saffola, Mazola, etc.).
6. Eat shortening or lard.
7. Fried foods (except stir-fried in olive or canola oil).
8. Eat pork products.
9. Eat shellfish (lobster, crab, clam, scallops, etc.).
10. Drink soft drinks (including “diet” and “caffeine-free”).
11. Eat margarine.
12. Eat pasteurized and/or homogenized cow’s milk.
13. Eat ice cream.
14. Drink tap water.
SUGGESTED DIET
The most basic area of your program deals with what foods will be health-building for you and what foods will not. In general, we can say that God provided food for mankind in a living, whole, unadulterated form. We were created to eat this natural food. High-tech agriculture and food poisoning, however, have turned much of our food into dead, refined, adulterated material. Basically, in our program a healthy diet will be one that involves eating food as close to its natural, God-created form as possible. My general counsel on diet might be reduced to the following principles:
Avoid all foods that contain refined sugars, refined flours, chemical food additives, or that are otherwise highly processed.
Another element must be considered however–food sensitivities. There are some foods that are generally “good” for most people that may not be good for you because of a food sensitivity. Such sensitivities to a food may produce indigestion, lowered energy levels, congestion, rapid pulse, skin reactions, weight gain, weight loss, and many other symptoms. For this reason, foods showing such sensitivities on your evaluation are to be avoided until they test okay on a follow-up visit.
The following is a description of the basic categories of food identifying those that may generally be used and those that should generally be avoided. Note: Your individual Food Avoidance List which lists your specific sensitivities supersedes these guidelines–some of the foods listed as acceptable here may be listed there as unacceptable. Explanatory notes in italics will hopefully explain “why” a particular food is bad.
Recognize that bad dietary habits are deeply ingrained. Some changes may take some transition time. We don’t necessarily expect you to master an ideal diet your first day. On the other hand, the more thoroughly you follow this diet, the quicker your results will be.
BEVERAGES
Use: Distilled water (most complete and consistent purification method–see discussion in Section VII)
Fresh fruit juice (frozen, unsweetened is next best)
Fresh vegetable juice (made in your own vegetable juicer or the kind purchased at health food stores like carrot juice)
Herb teas (no caffeine types; brands include “Celestial Seasonings,” Lipton, Bigelow, Trader Joes, and others saying “herbal tea”)
Carbonated mineral waters (unsweetened or sweetened with natural flavor; brands include “Talking Rain,” “Perrier,” “Calistoga,” and many others–read ingredient labels!)
Herbal Coffee Substitutes (Brands include “Pero,” “Caffix,” “Teechino”)
Avoid: Coffee–regular OR decaffeinated (drug effect, gastro-intestinal irritant, interferes with mineral absorption, possible genetic damage, other numerous problems)
Tea (Black, caffeine-type tea has same problems as coffee)
Soft drinks (numerous harmful food additives with artificial colors and flavors, caffeine in colas, refined sugar or equally harmful artificial sweeteners)
Cocoa, hot chocolate (caffeine and sugar problems)
Canned and bottled (pasteurized) juice (nutrient loss through canning process)
Artificial fruit drinks (artificial flavorings, colorings, or other additives)
Alcohol (potentially addictive drug which acts as nervous system depressant)
DAIRY PRODUCTS
Use: Cow’s milk yogurt (plain without sugar, or fruit juice sweetened brands such as “Cascade Fresh,” “Mountain High,” or “Nancy’s”
Raw cow’s milk cheeses (brands include “Tillamook,” “Washington Cheese Co.,” “Greenbank Farms”)
Raw goat’s milk (does not have the allergic character of cow’s milk; generally tastes stronger; good quality goat’s milk tastes similar to cow’s milk, though most purchased in health food stores tends to be strong tasting)
Goat’s milk yogurt
Goat’s milk cheeses (taste as good or better than cow’s milk cheese; generally expensive though)
Butter (generally okay in limited amounts)
Butter-Oil Spread (a spread with higher unsaturated fatty acid content than butter or margarine can be made by mixing one pound soft butter with 10 oz. olive oil, then refrigerating)
Frozen Yogurt (“Honey Hill Farms,” “Alta-Dena,” or other sugar-free brands)
Avoid: Pasteurized milk (high nutrient loss)
Pasteurized cheeses (high nutrient loss and usage sometimes of artificial colorings; sometimes for some recipe usages only a pasteurized cheese is available, such as Mozzarella or Ricotta usages)
“American” Cheese (e.g. “Velvetta”) (mostly a combination of artificial ingredients with practically no dairy product)
Margarine (a mixture of excessively heated and denatured vegetable oils with various artificial ingredients)
Ice Cream (a combination of sugar, pasteurized milk and the most disgusting list of food additives you’ll ever see, including chemicals used for anti-freeze, glue, and paint!)
Artificial Whipped Cream (e.g. “Cool Whip”) (an imitation food composed of various chemical colorings, flavorings, and stabilizers)
EGGS
Use: Free-running (preferably fertile) eggs–poached, boiled, or in baking (Naturally produced eggs sold in health food stores or by individuals with their own chickens are exposed to sunlight, can “scratch” for food, and are generally drug-free)
Avoid: Supermarket “battery” eggs (chickens are crowded into small cages, drugged, under artificial light 24 hrs/day in these “assembly line” egg ranches; results in greater disease and less nutrition)
Fried eggs (“free radicals” and other harmful by-products of heating oils)
FISH
Use: Wild Fresh or frozen, broiled or baked fish (e.g. cod, halibut, sole, salmon, red snapper, mahi, etc.)
Avoid: “Farmed” fish (crowded, more disease favoring conditions with questionable feeding practices)
Fried or deep-fried fish (“free radical” and other harmful by-products of heating oils)
Breaded fish (e.g. fish sticks; refined flours, chemical additives, poor food combination)
Shellfish–crabs, clams, oysters, shrimp, scallops (scavenger animals identified in Old Testament dietary law and by modern science as toxic; see Better Health Update #29 “The Dietary Law.”
FRUIT
Use: All fresh fruit (except where sensitivities indicated)
Unsulfured, dried fruits (sparingly)
Frozen, unsweetened fruit (if fresh unavailable)
Avoid: Canned fruits, including home canned (high nutrient loss, refined sugar or artificial sweeteners)
Sweetened fruits (refined sugar or artificial sweeteners)
GRAINS
Use: Whole grain, sugar-free breads (unless yeast or wheat sensitive)
Whole grain cereals–rolled oats, oat bran, 7 grain cereal
Granola (honey sweetened–no refined or even brown sugar)
Whole grain pancakes or waffles
Whole grain pastas
Whole grain crackers (Natural Ry Krisp, Ry-Vita, Wasa Rye, etc.)
Rice cakes
Avoid: All white flour products (e.g. white bread, “wheat” bread that is mostly white flour with caramel coloring, pastas, crackers, macaroni, white rice, snack foods, most packaged cereals)
LEGUMES
Use: Any beans, lentils, split peas, garbanzo beans, etc.
Avoid: Peanuts (listed under nut section)
MEATS
Use: Turkey (naturally grown–drug free)
Chicken (naturally grown–drug free)
Beef (naturally grown, drug free–limit to 3 times per week)
Lamb (only occasionally, as other red meat)
Deer, Elk or Moose (only occasionally, as with other red meat)
Goose or Duck (can have toxic contamination depending on where hunted)
Pheasant, quail, or other game birds (can have toxic contamination depending on where hunted)
Avoid: All pork products–bacon, ham, sausage, salami, pepperoni, most lunch meats (scavenger animal according to Old Testament dietary law and confirmed by modern scientific studies–see Better Health Update #29 “The Dietary Law;” parasite ridden, hard to metabolize)
NUTS
Use: Fresh, raw, unsalted nuts (almonds, cashews, walnuts, pecans, sunflower seeds, pumpkin seeds, etc.)
Raw or roasted nut butters (almond butter, cashew butter, sesame butter, tahini, etc.)
Avoid: Roasted and/or salted nuts, including “dry roasted” (the heating of oils produces free radicals and other harmful chemicals; though dry roasting is less harmful, it is still a problem; salt is generally a cardio-vascular irritant)
Peanuts, either raw or roasted (not a true nut, but a legume that can be rather hard to digest; most peanuts are dried in such a way as to promote afla toxin fungus growth–a potent carcinogen)
OILS
Use: Virgin Organic Coconut Oil
Olive Oil
Mayonnaise made from cold-pressed oil without preservatives (e.g. “Hain” or “Hollywood” health food store brands)
Avoid: Refined, hydrogenated oils, unsaturated or saturated (the usual supermarket cooking and salad oils are chemically extracted and refined by heat processing; contain harmful trans fatty acids)
Polyunsaturated vegetable oils (corn oil, safflower oil) (recent studies suggest these oils may be highly carcinogenic as compared with mono-unsaturated oils like olive oil and canola)
Shortening, vegetable or animal (hydrogenation heat processing, harmful fats and free radical chemicals)
Lard (same problem as shortening plus being from pigs)
Margarine (produced by a high temperature, chemical processing of vegetable oil with chemical additives.
Canola Oil
(monounsaturated, but partially hydrogenated, containing trans fat)
SEASONINGS
Use: Celtic Sea Salt (available at our office)
Garlic
Onion
Other herbs (chives, parsley, marjoram, oregano, etc.)
Tamari or other natural soy sauces (use only occasionally and then sparingly due to high salt content)
Avoid: Table or “Sea” Salt (sodium content is too high tending to lower relative potassium; implicated in cardio-vascular disease; inorganic–not a food; also contains sugar in form of dextrose as anti-caking agent)
Lite-Salt (this is regular salt mixed with potassium chloride to lessen high sodium; still inorganic though)
Pepper (except for Cayenne) (irritant to gastro-intestinal tract)
SOUPS
Use: All “made from scratch” soups, preferable without red meat (e.g., chicken, turkey, vegetable, barley, brown rice, potato, celery, etc.)
Health food store packaged or canned soups (free of chemical additives)
Avoid: Supermarket canned soups (refined sugar or flour, chemical additives)
Creamed soups (pasteurized milk problems)
Supermarket bouillon (chemical additives)
Fat stock (animal fats generally not healthful)
SPROUTS
Use: All okay–alfalfa, bean, radish, lentil, etc.
Avoid: None
SWEETS
Use: Raw honey (not heat processed or refined)
Blackstrap, unsulfured molasses (this is where most of the nutrients end up in the sugar refining process)
Pure maple syrup (not to be confused with the imitation maple syrup in supermarkets; the real product is quite expensive but is a natural product)
Slim Sweet (available at our clinic and in health food stores)
Stevia (herbal sweetener)
Dates
Avoid: All refined sugars–white brown, turbinado raw (no nutrition, disrupts blood sugar levels, dental decay, linked with cancer, arthritis, heart disease, etc.)
Chocolate (sugar, milk and caffeine problems as noted earlier)
Candy that contains refined sugars (same as sugar)
Syrups (same as sugar)
Corn Syrup (same as sugar)
VEGETABLES
Use: All raw or steamed fresh vegetables
Steamed frozen vegetables (not as good as fresh, though)
Stir-fried vegetables in olive oil (occasionally)
Unsalted corn or tortilla chips (occasionally, preferably baked)
Baked potatoes (with skin)
Green leafy, red leafy, or romaine lettuce
Avoid: All canned vegetables except condiment or recipe use of tomatoes, olives, etc. (nutrient loss)
Potato chips (heated oils, salt)
Salted or seasoning corn chips (heated oils, chemical additives, salt)
Iceberg head lettuce (little nutrient value, indigestible, slightly toxic as a member of the opiate family)
