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November, 2003
Dietary Guidelines
- Eat whole, natural foods.
- Eat only foods that will spoil, but eat them before they do.
- Eat naturally-raised meat including fish, seafood, poultry,
beef, lamb, game, organ meats and eggs.
- Eat whole, naturally-produced milk products from pasture-fed
cows, preferably raw and/or fermented, such as whole yogurt, cultured
butter, whole cheeses and fresh and sour cream.
- Use only traditional fats and oils including butter and other
animal fats, extra virgin olive oil, expeller expressed sesame
and flax oil and the tropical oils—coconut and palm.
- Eat fresh fruits and vegetables, preferably organic, in salads
and soups, or lightly steamed.
- Use whole grains and nuts that have been prepared by soaking,
sprouting or sour leavening to neutralize phytic acid and other
anti-nutrients.
- Include enzyme-enhanced lacto-fermented vegetables, fruits,
beverages and condiments in your diet on a regular basis.
- Prepare homemade meat stocks from the bones of chicken, beef,
lamb or fish and use liberally in soups and sauces.
- Use herb teas and coffee substitutes in moderation.
- Use filtered water for cooking and drinking.
- Use unrefined Celtic seasalt and a variety of herbs and spices
for food interest and appetite stimulation.
- Make your own salad dressing using raw vinegar, extra virgin
olive oil and expeller expressed flax oil.
- Use natural sweeteners in moderation, such as raw honey, maple
syrup, dehydrated cane sugar juice and stevia powder.
- Use only unpasteurized wine or beer in strict moderation with
meals.
- Cook only in stainless steel, cast iron, glass or good quality
enamel.
- Use only natural supplements.
- Get plenty of sleep, exercise and natural light.
- Think positive thoughts and minimize stress.
- Practice forgiveness.
Dietary Dangers
- Don’t eat commercially processed foods such as cookies,
cakes, crackers, TV dinners, soft drinks, packaged sauce mixes,
etc.
- Avoid all refined sweeteners such as sugar, dextrose, glucose
and high fructose corn syrup.
- Avoid white flour, white flour products and white rice.
- Avoid all hydrogenated or partially hydrogenated fats and oils.
- Avoid all vegetable oils made from soy, corn, safflower, canola
or cottonseed.
- Do not use polyunsaturated oils for cooking, sauteing or baking.
- Avoid fried foods.
- Do not practice strict vegetarianism (veganism); animal products
provide vital nutrients not found in plant foods.
- Avoid products containing protein powders.
Avoid pasteurized milk; do not consume lowfat milk, skim milk,
powdered milk or imitation milk products. - Avoid battery-produced eggs and factory-farmed meats.
- Avoid highly processed luncheon meats and sausage containing
MSG and other additives.
- Avoid rancid and improperly prepared seeds, nuts and grains
found in granolas, quick rise breads and extruded breakfast cereals,
as they block mineral absorption and cause intestinal distress.
- Avoid canned, sprayed, waxed, bioengineered or irradiated fruits
and vegetables.
- Avoid artificial food additives, especially MSG, hydrolyzed
vegetable protein and aspartame, which are neurotoxins. Most soups,
sauce and broth mixes and commercial condiments contain MSG, even
if not so labeled.
- Avoid caffeine-containing beverages such as coffee, tea and
soft drinks. Avoid chocolate.
- Avoid aluminum-containing foods such as commercial salt, baking
powder and antacids. Do not use aluminum cookware or aluminum-containing
deodorants.
- Do not drink fluoridated water.
- Avoid synthetic vitamins and foods containing them.
- Do not drink distilled liquors.
- Do not use a microwave oven.
Confused About Fats?
These nutrient-rich traditional fats have nourished healthy population
groups for thousands of years:
- Butter
- Beef and lamb tallow
- Lard
- Chicken, goose and duck fat
- Coconut, palm and sesame oils
- Cold pressed olive oil
- Cold pressed flax oi
- Marine oils
These new-fangled fats can cause cancer, heart disease, immune
system dysfunction, sterility, learning disabilities, growth problems
and osteoporosis:
- All hydrogenated oils
- Soy, corn and safflower oils
- Cottonseed oil
- Canola oil
All fats heated to very high temperatures in processing and frying
What's Wrong With "Politically Correct"
Nutrition?
"Avoid saturated fats"
Saturated fats play many important roles in the body. They provide
integrity to the cell membrane, enhance the body’s use of
essential fatty acids, enhance the immune system, protect the liver
and contribute to strong bones. Saturated fats do not cause heart
disease. In fact, saturated fats are the preferred food for the
heart. Your body makes saturated fats out of carbohydrates.
"Limit cholesterol"
Dietary cholesterol contributes to the strength of the intestinal
wall and helps babies and children develop a healthy brain and nervous
system. Foods that contain cholesterol also provide many other important
nutrients. Only oxidized cholesterol, found in powdered milk and
eggs, contributes to heart disease. Powdered milk is added to 1%
and 2% milk.
"Use more polyunsaturated oils"
Polyunsaturates in more than small amounts contribute to cancer,
heart disease, autoimmune diseases, learning disabilities, intestinal
problems and premature aging. Large amounts of polyunsaturated fats
are new to the human diet, due to the modern use of commercial liquid
vegetable oils.
"Avoid red meat"
Red meat is a rich source of nutrients that protect the heart and
nervous system including vitamins B12 and B6, zinc, phosphorus,
carnitine and Coenzyme Q10.
"Cut back on eggs"
Eggs are nature’s perfect food, providing excellent protein,
the gamut of nutrients and important fatty acids that contribute
to the health of the brain and nervous system. Americans had less
heart disease when they ate more eggs. Egg substitutes cause rapid
death in test animals.
"Eat lean meat and drink lowfat milk"
Lean meat and lowfat milk lack fat soluble vitamins needed to assimilate
protein and minerals in meat and milk. Consumption of low-fat foods
can lead to depletion of vitamin A and D reserves.
"Limit fat consumption to 30% of calories"
30% calories as fat is too low for most people, leading to low blood
sugar and fatigue. Traditional diets contained 40% to 80% of calories
as healthy fats, mostly of animal origin.
"Eat 6-11 servings of grains per day"
Most grain products are made from white flour, which is devoid of
nutrients. Additives in white flour can cause vitamin deficiencies.
Whole grain products can cause mineral deficiencies and intestinal
problems unless properly prepared.
"Restrict salt"
Salt is crucial to digestion and assimilation. Salt is also necessary
for the development and functioning of the nervous system.
"At least 5 servings of fruits and vegetables
per day"
Fruits and vegetables receive an average of 10 applications of pesticides,
from seed to storage. Consumers should seek out organic produce.
Quality counts!
"Eat more soy foods"
Modern soy foods block mineral absorption, inhibit protein digestion,
depress thyroid function and contain potent carcinogens.
Myths and Truths About Nutrition
Myth: Heart disease in America is caused by consumption
of cholesterol and saturated fat from animal products.
Truth: During the period of rapid increase in heart
disease (1920-1960), American consumption of animal fats declined
but consumption of hydrogenated and industrially processed vegetable
fats increased dramatically. (USDA-HNI)
Myth: Saturated fat clogs arteries.
Truth: The fatty acids found in artery clogs are
mostly unsaturated (74%) of which 41% are polyunsaturated. (Lancet
1994 344:1195)
Myth: Vegetarianism is healthy.
Truth: The annual all-cause death rate of vegetarian
men is slightly more than that of non-vegetarian men (.93% vs .89%);
the annual death rate of vegetarian women is significantly more
than that of non-vegetarian women (.86% vs .54%) (Am J Clin Nutr
1982 36:873)
Myth: Vitamin B12 can be obtained from certain
plant sources such as blue-green algae and soy products.
Truth: Vitamin B12 is not absorbed from plant sources.
Modern soy products increase the body’s need for B12. (Soybeans:
Chemistry & Technology Vol 1 1972)
Myth: For good health, serum cholesterol should
be less than 180 mg/dl.
Truth: The all-cause death rate is higher in individuals
with cholesterol levels lower than 180 mg/dl. (Circulation 1992
86:3:1026-1029)
Myth: Animal fats cause cancer and heart disease.
Truth: Animal fats contain many nutrients that
protect against cancer and heart disease; elevated rates of cancer
and heart disease are associated with consumption of large amounts
of vegetable oils. (Fed Proc July 1978 37:2215)
Myth: Children benefit from a low-fat diet.
Truth: Children on low-fat diets suffer from growth
problems, failure to thrive & learning disabilities. (Food Chem
News 10/3/94)
Myth: A low-fat diet will make you “feel
better . . . and increase your joy of living.”
Truth: Low-fat diets are associated with increased
rates of depression, psychological problems, fatigue, violence and
suicide. (Lancet 3/21/92 v339)
Myth: To avoid heart disease, we should use margarine
instead of butter.
Truth: Margarine eaters have twice the rate of
heart disease as butter eaters. (Nutrition Week 3/22/91 21:12)
Myth: Americans do not consume enough essential
fatty acids.
Truth: Americans consume far too much of one kind
of EFA (omega-6 EFAs found in most polyunsaturated vegetable oils)
but not enough of another kind of EFA (omega-3 EFAs found in fish,
fish oils, eggs from properly fed chickens, dark green vegetables
and herbs, and oils from certain seeds such as flax and chia, nuts
such as walnuts and in small amounts in all whole grains.) (Am J
Clin Nutr 1991 54:438-63)
Myth: A vegetarian diet will protect you against
atherosclerosis.
Truth: The International Atherosclerosis Project
found that vegetarians had just as much atherosclerosis as meat
eaters. (Lab Invest 1968 18:498)
Myth: Low-fat diets prevent breast cancer.
Truth: A recent study found that women on very
low-fat diets (less than 20%) had the same rate of breast cancer
as women who consumed large amounts of fat. (NEJM 2/8/96)
Myth: The “cave man diet” was low
in fat.
Truth: Throughout the world, primitive peoples
sought out and consumed fat from fish and shellfish, water fowl,
sea mammals, land birds, insects, reptiles, rodents, bears, dogs,
pigs, cattle, sheep, goats, game, eggs, nuts and milk products.
(Abrams, Food & Evolution 1987)
Myth: Coconut oil causes heart disease.
Truth: When coconut oil was fed as 7% of energy
to patients recovering from heart attacks, the patients had greater
improvement compared to untreated controls, and no difference compared
to patents treated with corn or safflower oils. Populations that
consume coconut oil have low rates of heart disease. Coconut oil
may also be one of the most useful oils to prevent heart disease
because of its antiviral and antimicrobial characteristics. (JAMA
1967 202:1119-1123; Am J Clin Nutr 1981 34:1552)
Myth: Saturated fats inhibit production of anti-inflammatory
prostaglandins.
Truth: Saturated fats actually improve the production
of all prostaglandins by facilitating the conversion of essential
fatty acids. (Price-Pottenger Nutrition Foundation Journal 20:3)
Myth: Arachidonic acid in foods like liver, butter
and egg yolks causes production of "bad" inflammatory
prostaglandins.
Truth: Series 2 prostaglandins that the body makes
from arachidonic acid both encourage and inhibit inflammation under
appropriate circumstances. Arachidonic acid is vital for the function
of the brain and nervous system. (Price-Pottenger Nutrition Foundation
Journal 20:3)
Myth: Beef causes colon cancer
Truth: Argentina, with higher beef consumption,
has lower rates of colon cancer than the US. Mormons have lower
rates of colon cancer than vegetarian Seventh Day Adventists (Cancer
Res 35:3513 1975)
Myths and Truths About Soy
Myth: Use of soy as a food dates back many thousands
of years.
Truth: Soy was first used as a food during the
late Chou dynasty (1134-246 BC), only after the Chinese learned
to ferment soy beans to make foods like tempeh, natto and tamari.
Myth: Asians consume large amounts of soy foods.
Truth: Average consumption of soy foods in Japan
and China is 10 grams (about 2 teaspoons) per day. Asians consume
soy foods in small amounts as a condiment, and not as a replacement
for animal foods.
Myth: Modern soy foods confer the same health
benefits as traditionally fermented soy foods.
Truth: Most modern soy foods are not fermented
to neutralize toxins in soybeans, and are processed in a way that
denatures proteins and increases levels of carcinogens.
Myth: Soy foods provide complete protein.
Truth: Like all legumes, soy beans are deficient
in sulfur-containing amino acids methionine and cystine. In addition,
modern processing denatures fragile lysine.
Myth: Fermented soy foods can provide vitamin
B12 in vegetarian diets.
Truth: The compound that resembles vitamin B12
in soy cannot be used by the human body; in fact, soy foods cause
the body to require more B12
Myth: Soy formula is safe for infants.
Truth: Soy foods contain trypsin inhibitors that
inhibit protein digestion and affect pancreatic function. In test
animals, diets high in trypsin inhibitors led to stunted growth
and pancreatic disorders. Soy foods increase the body’s requirement
for vitamin D, needed for strong bones and normal growth. Phytic
acid in soy foods results in reduced bioavailabilty of iron and
zinc which are required for the health and development of the brain
and nervous system. Soy also lacks cholesterol, likewise essential
for the development of the brain and nervous system. Megadoses of
phytoestrogens in soy formula have been implicated in the current
trend toward increasingly premature sexual development in girls
and delayed or retarded sexual development in boys.
Myth: Soy foods can prevent osteoporosis.
Truth: Soy foods can cause deficiencies in calcium
and vitamin D, both needed for healthy bones. Calcium from bone
broths and vitamin D from seafood, lard and organ meats prevent
osteoporosis in Asian countries—not soy foods.
Myth: Modern soy foods protect against many types
of cancer.
Truth: A British government report concluded that
there is little evidence that soy foods protect against breast cancer
or any other forms of cancer. In fact, soy foods may result in an
increased risk of cancer.
Myth: Soy foods protect against heart disease.
Truth: In some people, consumption of soy foods
will lower cholesterol, but there is no evidence that lowering cholesterol
improves one’s risk of having heart disease.
Myth: Soy estrogens (isoflavones) are good for
you.
Truth: Soy isoflavones are phyto-endocrine disrupters.
At dietary levels, they can prevent ovulation and stimulate the
growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons)
of soy per day can result in hypothyroidism with symptoms of lethargy,
constipation, weight gain and fatigue.
Myth: Soy foods are safe and beneficial for women
to use in their postmenopausal years.
Truth: Soy foods can stimulate the growth of estrogen-dependent
tumors and cause thyroid problems. Low thyroid function is associated
with difficulties in menopause.
Myth: Phytoestrogens in soy foods can enhance
mental ability.
Truth: A recent study found that women with the
highest levels of estrogen in their blood had the lowest levels
of cognitive function; In Japanese Americans tofu consumption in
mid-life is associated with the occurrence of Alzheimer’s
disease in later life.
Myth: Soy isoflavones and soy protein isolate
have GRAS (Generally Recognized as Safe) status.
Truth: Archer Daniels Midland (ADM) recently withdrew
its application to the FDA for GRAS status for soy isoflavones following
an outpouring of protest from the scientific community. The FDA
never approved GRAS status for soy protein isolate because of concern
regarding the presence of toxins and carcinogens in processed soy.
Myth: Soy foods are good for your sex life.
Truth: Numerous animal studies show that soy foods
cause infertility in animals. Soy consumption enhances hair growth
in middle-aged men, indicating lowered testosterone levels. Japanese
housewives feed tofu to their husbands frequently when they want
to reduce their virility.
Myth: Soy beans are good for the environment.
Truth: Most soy beans grown in the US are genetically
engineered to allow farmers to use large amounts of herbicides.
Myth: Soy beans are good for developing nations.
Truth: In third world countries, soybeans replace
traditional crops and transfer the value-added of processing from
the local population to multinational corporations.
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