Complete Home Guide to Natural Food, and Nutrition

 



Food and Nutrition 

The body runs on the fuel it is provided with. When we were hunters and 

Gatherers, this fuel came in the form of foods collected in the wild, 

Encompassing a diverse range of health-giving chemistry, to include 

Components far beyond vitamins and minerals. For instance, 

archaeologists have found evening primrose seed on ancient European 

sites, leading us to believe that prehistoric men and women knew the 

value of the oil collected from these tiny seeds. 

Archaeologists and anthropologists are also able to tell us of the 

diseases of ancient peoples. There is evidence to suggest that cancer, 

osteoporosis, rheumatism, and arthritis were often exacerbated by their 

working and living conditions, but also partly because their dietary needs 

were not always 

met— just as with modern man. They did not, however, have high 

quantities of sugar literally eating away their vital calcium, magnesium, 

zinc, and mineral supplies, with processed junk food creating a plethora of 

bowel diseases, cancers, and other disorders. They had the stress of survival 

on a day-to-day basis, but the adrenaline they produced to deal with these 

situations was more readily burned off. I rather feel that their instincts 

and needs were completely intact and, therefore, that their hormones, 

glands, brain, and organs functioned with a more natural rhythm and 

balance. Until recently there were quite a number of peoples who ate well 

and with variety from the wild. Mountain peoples of Iran, for example, 

typically caught wild meat and ate dishes often containing thirty to forty 

species of wild plants and herbs. But now wild meat and lots of the wild 

plants and knowledge of what to collect and how to use them have 

dwindled. Modern-day people of the so-called progressive Western world 

also have become less instinctive and their health less stable. 

At whatever age, it can be difficult to make sure that nutritional needs 

are met. In the past, people had to travel and explore the great outdoors 

in order to find necessary medicine; but what do we do now? So much of 

what society considers food today should actually be avoided. It is strange 

to think that, in the average supermarket, at least 70 percent of the food 

for sale should not be consumed. And in order to obtain what we require, 

we have to be prepared to spend a lot of time in the kitchen (a way of life 

that our grandparents accepted without question). 

In the 1920s and 1930s, juicers, able to create a no bulky and highly 



assailable form of nutrition, became popular. The 1950s and 1960s saw 

the development of vitamin, mineral, and other supplements made from 

animal parts, sea and land vegetables, minerals, and other derivatives. 

More recently, “super food” drinks have been created using primary plants 

Like algae and lichens — that is, using nature’s potent forces. Finally, at the 

beginning of the twenty-first century, people — not least, the leading 

supplement companies — are turning to combining supplements and 

herbs. 

What should we choose? As a daily matter of course, I would suggest 

good food with liberal amounts of culinary and wild herbs, with 

super food drinks to balance the effects of pollution and stress. For those 

chronic deficiencies picked up through tests or diagnosis, it is wise to 

choose supplements, superfoods, juices, or a combination of them all. 

Food builds us physically as well as nurturing us on a more subtle, 

unseen vibrational level. Many great minds, not least those of botanists, 

archaeologists, and herbalists, have recognized that, in the prefarming era, 

health rested largely on humans’ consumption of many different species of 

plants. This contrasts with the modern, genetically engineered and 

overproduced twenty or so species that are farmed today. It was this 

diverse array of plant chemistry that kept our systems honed and hardy 

and allowed our immune systems to act with force and spontaneity. It 

enabled our digestive systems to perform with vigor and digest almost 

anything. Since we stopped collecting and eating wild foods, which tend 

to be more bitter or sour (and altogether more rudimentary in their 

fl avor), society has incurred a whole range of gut-based diseases that 

simply did not exist before. Many of our modern herbs were, originally, 

everyday foods, and it is the lack of everyday usage that has, in part, 

caused people to become physically weaker and more prone to an overall 

and ever-increasing degeneration of the body — not least through allergies. 

Therefore, we should get back to using our known culinary herbs in 

earnest. Herbs such as thyme, marjoram, coriander, mint, and garlic 

should be included in the diet at every opportunity, as should salads in the 

form of our garden “weeds” — dandelions, chickweed, young oak leaves, 

fat hen (also known as goosefoot or pigweed), and so on. 

Being ill on an obviously physical level, like having a bloated stomach, 

arthritis, or a headache, might lead you to believe that somewhere along 

the line your diet may have been responsible. But very often it is easy to 

miss the more emotional and behavioral side effects of the wrong food 

input. Being poisoned, or else starved of the correct nutrition, can create 

anger, impatience, apathy, and a whole array of negative emotions, which 

you may simply regard as being “you.” Strip away the coffee, tea, alcohol, 

sugar, and chocolate and replace them with more healthy foods (which 

balance stomach flora and kill off any opportunistic parasites), and you 

may be surprised at the person you meet! There are many herbs that 

The Complete Home Guide to Herbs, Natural Healing, and Nutrition 

greatly help this process of conquering “driven” addiction by altering the 

body’s chemistry, balancing and overriding unwanted cravings. 



The Options 



When I think about food for myself and my family, when I talk about 

foods with patients, I hope to represent the plant that flowers cheerfully, 

sways in the wind, and has a good root system that grounds and stabilizes 

it. Food is there to be enjoyed and you need to be creative and flexible in 

order to do so. The basis of this should be a combination of intuition and 

knowledge about what promotes good body chemistry and happy, healthy 

beings. 

Sometimes tremendous upheaval is needed in order to transform 

sickness into health. To many people it appears to be too hard to change 

long-established and often cherished patterns, tastes, and beliefs. Changes 

in food can be bewildering and challenging and many people cannot, or 

will not, attempt such changes. Getting outside help to devise what is 

right for your individual body type, body weight, health, and culture will 

further this often difficult process. For some, the love and joy of 

nourishing their own bodies and respecting their own beings is simple; 

others find it more difficult. Some find it easiest to make changes when 

they are well. There are, however, some cases in which people become so 

seriously ill that a drastic change of diet may be their only option. In these 

situations, making this choice may prove to be a lifesaver. 

But remember, eating is a loving and highly social process. Don’t 

become unbalanced and neurotic about the often sad state of our food- 

chain options. Do your best, enjoy what you have, and be grateful for 

what your purse affords. 

Blood Types and Digestive Enzymes 



Blood group tests are available, which some professionals believe can give 

you an indication of which foods suit your genetic makeup; more simply, 

you can just ask your doctor what blood type you are and then follow the 

general advice below. 

Blood types can be broken down into group O, group A (which further 

differentiates into A1 and A2), group B, and group AB. 

diet for blood group o 

Historically, the blood group O diet was apparently the first to evolve and 

is associated with hunter-gatherer societies. People who are Group O do 

well on diets that are high in proteins such as meat, poultry, and fish. 

Dairy products, corn, and most grains should be eliminated. Group O 

individuals are generally associated with higher levels of hydrochloric acid 

in the stomach, which helps to digest the higher amounts of proteins 

found with this type of diet. Fruits and vegetables should also be eaten in 

larger amounts to help balance the body’s pH level. 

diet for blood group a 

Historically, blood group A individuals have adapted well to an agrarian 

form of diet, which evolved later and consists primarily of fruits, 

vegetables, nuts, and grains. Generally, little or no meat should be 

allowed, and then only as a condiment. Milk and cheese should also be 

eliminated, especially in type A2 individuals. Grains and beans contain 

higher amounts of naturally occurring agglutinins (lectins), which make 

their assimilation by the body more difficult. Larger amounts of fruits and 

vegetables are recommended for group A individuals, who tend to secrete 

lower amounts of hydrochloric acid and thus metabolize calories and 

obtain energy at a slower rate. Raw fruits and vegetables are higher in 

natural enzymes, which promote digestion, absorption, and assimilation. 

diet for blood group b 

Apparently, the blood group B diet evolved later than that of group O or 

A and is associated with nomadic and herding societies. People who are 

group B do well with diets that are high in fermented dairy products. 

These individuals do better on ovo-lacto vegetarian diets, which are 

higher in products that contain milk, cheese, and eggs. Natural 

agglutinins in such foods as chicken, sunflower, sesame, and buckwheat 

may cause problems for a group B person and should be used in 

moderation. Group B individuals are generally associated with lower levels 

of hydrochloric acid in the stomach and may need enzyme and 

hydrochloric acid assistance if higher amounts of proteins are ingested. 

Group B persons do well with a good balance of the different food groups 

allowed rather than emphasis on a particular food type. 

diet for blood group AB 

Apparently, the blood group AB diet evolved last, and it is felt to be 

associated with modern diets. Because of the presence of both A and B 

antigens, group AB individuals are well adapted to vegetarian, grain, and 

seafood diets with small to moderate amounts of milk products. Natural 

agglutinins in such foods as red meat, chicken, potatoes, tomatoes, and 

many grains and beans may cause problems for a group AB person and 

should be used only in moderation. Group AB individuals are generally 



associated with lower levels of hydrochloric acid in the stomach and may 

need enzyme and hydrochloric acid supplementation if higher amounts of 

proteins are ingested. Group AB people do well with a good balance of 

the different food groups allowed rather than emphasis on a particular 

food type or group. 



Organic Foods 

The word organic has become somewhat meaningless, thanks to the excess 

of acid rain and other environmental pollutants now prevailing. However 

natural a farmer or gardener tries to be, what drops from the sky does 

count! But the term organic still indicates that something has been grown 

in chemical-free ground, so organic products are still worth pursuing. 

A friend of mine, who used to work in a mortuary, told me years ago 

that bodies are taking a lot longer to decompose because of the 

preservatives ingested with food while alive. The very thought horrified 

me; the idea of the “walking preserved” is a chilling one. The days of 

preserving foods and growing foods with the use of toxic substances are 

not, however, as recent as we might assume. In 1953, Professor Arnold 

Ehret talked about sulfur-dried foods, benzoid of soda, salicylic acid, and 

sulfuric acid, which were being used to preserve canned foods. 

Consuming preservatives, pesticides, nitrates, and other substances used 

by farmers is dangerous to every cell in the human body. The major 

concern is, of course, for children. The Soil Association in Britain has 

drawn attention to the fact that a one-year-old could easily receive a 

maximum lifetime’s dose of eight pesticides from just twenty commonly 

eaten fruits, vegetables, and grains. The association is trying to unite 

farmers, the Department of Agriculture, and the Drug Administration 

Agency in an attempt to utilize beneficial organisms and crop rotation 

instead of some pesticides. Nerve gases are still used by farmers. They are 

commonly known as organophosphates. These chemicals enter the food 

chain via vegetables, grains, and cattle feed, and are also transported by 

the wind. Many cases of motor neuron disease are now being reported 

among young children (and adults). Often these are farmers’ children 

whom I, in turn, see in my clinic. Let us not forget household pesticides 

and those used in our gardens; these at least could be dispensed with. 

The major sources of pesticide residues in the Western diet are meat, 

poultry, and dairy products. Pesticide is a generic term that includes 

insecticides, herbicides (weed killers), and fungicides, among other agents. 

One chemical commonly found in household, agricultural, and 

commercial-use pesticides is 2,4-D, a key ingredient found in Agent 

Orange, the defoliant put to widespread use during the Vietnam War. 

Frequent use of herbicides, particularly those containing 2,4-D, has been 

associated with twofold to eightfold increases in non-Hodgkin’s 

lymphoma in studies conducted in several countries. Other agents, 

including triazine and organophosphate pesticides, have also been shown 

to increase cancer risks. As I have mentioned, pesticide use has increased 

thirty-three-fold since the 1940s, and there has been a tenfold increase in 

potency. Dr. Sheila Zahm of the U.S. National Cancer Institute has 

recommended that pregnant women avoid exposure to all pesticides, 

which is not easy if you live in an area surrounded by fi elds being sprayed 

throughout the year. The fetus is particularly susceptible to genetic 

damage, chromosomal aberrations, and carcinogenicity. Infants are also at 

higher risk. 

The food most likely to cause cancer from herbicide residue is beef. 

The frightening thing is that extremely few slaughtered animals are 

actually tested for toxic chemical residues.In America the figure is as low 

as one in every quarter-million. Levels of DDT in no vegetarian 

mothers’ milk in America have been found to be as high as 99 parts per million, as 

opposed to levels of 8 parts per million in vegetarian mothers! 

It is not surprising that staphylococcus infections are much more 

rampant and that resistance in humans is now really low. Penicillin used 

to be able to deal with them, combating them successfully and leaving 

only 13 percent resistant; now the figure is more like 91 percent resistant, 

the reason being that antibiotic-resistant strains of staphylococcus 

bacteria have developed on factory farms because of the routine feeding 

of antibiotics to livestock. At present, one can expect 80 percent of all 

farmed livestock and poultry to receive drugs regularly. Milk is also 

affected by residues of sulpha drugs — tetracycline and other antibiotics 

have been found. One hopes that the government will step in. 

Doctors and health workers are aghast at the hijacking of antibiotics by 

the animal feed industry. They have been left with fewer resources with 

which to fight disease as our bodies acclimatize to antibiotics via the food 

chain, making their use less and less effective. Through the addition of 

hormones to increase speed of growth and size of animals, our fertility 

and hormonal balance are being thrown into chaos, producing disease 

and distortions. 

All plant life has a vibration and a gift beyond its physical sustenance as 

food — both aspects are important. It has been shown that foods grown in 

loving, positive atmospheres produce more nourishment in nutritional 

and vibration terms. 

buying organic 

Buy what is in season at an organic farmers’ market or local health-food 

store. Organic fruits, vegetables, nuts, seeds, and grains have a very much 

longer shelf life than their pesticide-laden counterparts, so even if you 

need to buy in quantity at some distance, you can be sure that they will 

retain their vitality longer. Store them in a cool environment away from 

sunlight. 

Organic farmers represented 1 percent of British agriculture in 1995, 

but in the same year they received only 0.01 percent of the $2 million in 

assistance for farming in Britain; so when I pay a little more for organic 

foods, I know I am helping to compensate for this lack of government 

assistance to growers. I am also keen to support those in other countries, 

including Spanish organic growers, who produce the lemons and avocados 

that British farmers are unable to produce. 

If you cannot afford the extra that organic foods cost, then add garlic 

to your normal supplies; with its sulphur compounds and antioxidant 

chemistry, it will detoxify some of the harmful compounds. There are also 

fruit and vegetable wash concentrates that help remove chemicals, waxes, 

dust, atmospheric pollutants, and exhaust fumes. For those who are able 

to do so, growing your own using an allotment or your garden is cheap 

and fun. The herb milk thistle can also be useful, as it greatly assists the 

liver in its detoxifying role, which is essential for keeping pace with all the 

pollutants. 



Culinary Herbs and Spices 



Culinary herbs and spices are chosen for their flavors to delight the 

palate. To me they also represent fun, colour, and health. They are masters 

at dancing with our taste buds. They are nature’s aid to the relaxation of 

stomach muscles. They also encourage better production of balanced and 

sufficient gastric juices. They contain elements that help counteract toxic 

foods. Some contain antifungal, antibacterial, and antiviral ingredients, 

giving some help to harmonize food combinations that might otherwise 

fight it out and cause indigestion and gas; still others help the liver with 

its job of constantly negating and purifying. You can grow fresh herbs and 

spices and use dried or freshly imported ones. 

The spice and herb section of any kitchen is one of the major medicine 

cupboards for any household. This section should be used for everyday 

eating and staying healthy. The whole kitchen should be full of live, 

healing, and tasty foods, but herbs and spices have a special gift. 

Remember that by adding these to all meals and rotating their use, you 

are bringing a diversity of healing chemistry into your diet, thus reducing 

the likelihood of disease in general. 

food and nutrition 48 



food and nutrition 49 



Aniseed (Pimpinella anisum) is a sweet spice. It is excellent for break- 

ing up mucus in the body and for the relief of cramping in the bowels, 



as well as colic and flatulence. It is also very calming, soothing the 

nervous system and alleviating sleeplessness. 



Caraway (Carum carvi) is an excellent aid to digestion and relieves indigestion. 



Cardamom (Elettaria cardamomum) is the king of spices; it warms the body 

and soothes indigestion and gas. 

Cayenne (Capsicum annuum) is a medicinal and nutritional herb. It is the 

purest and best stimulant. It is an excellent food for the circulatory system, 

as it feeds the necessary elements into the cell structure of arteries, veins, 

and capillaries so that they regain elasticity. It also regulates blood pressure. 

Used most beneficially raw, it rebuilds the tissue in the stomach and heals 

stomach and intestinal ulcers (the opposite is true of cooked chiles). It also 

produces natural warmth and, in stimulating the peristaltic motion of the 

intestines, aids in assimilation and elimination. Cayenne peppers have white 

seeds, which are the hottest part; they are good for colds and flu. 

Cinnamon (Cinnamomum zeylanicum) is available as bark, shoots, and sticks. 

The bark is mainly sweet, but also slightly hot and bitter; the shoots have a 



very different taste and are not so sweet. Both are warming and tonic. Cin- 

namon and whole barley soup is good for all kidney problems, balancing 



water volume, general tone, and function and helping to cleanse the system. 

Cinnamon and cloves complement each other in cooking, warming and 

speeding digestion. Nausea, flatulence, and diarrhea can be helped with 

them. 

Cloves (Syzygium aromaticum) are a stimulant and are effective for warming 

the body, increasing circulation, improving digestion, alleviating nausea and 

vomiting, and clearing phlegm. They are also capable of inhibiting viruses and 

fungi as well as parasitic eggs. Use sparingly, as the flavor is strong. 

Coriander (Coriandrum sativum) is the queen of spices and an antiviral herb. 



As a seed it is a good thickening agent. It is stimulative, digestive, and con- 

sidered universally useful and healing. 



Cumin (Cuminum cyminum) is “cooler” than some spices, but it still warms 

and aids digestion. It is one of the best spices for the relief of flatulence. It is 

also a stimulant and antispasmodic, useful to the heart and uterus. 



Fennel (Foeniculum vulgare) assists digestion and increases metabolic pro- 

cesses in general; it alleviates gas, bloating, and spasms and speeds up di- 

gestion. It dissolves and disperses mucus and fats. The lungs benefit from it 



when taken as a tea. 

Fenugreek (Trigonella foenum-graecum) is a useful healing spice; it is very 

nourishing and considered to be a tonic, as well as balancing blood 

sugar. It is a very useful thickening agent in foods. Three cups of 

fenugreek tea a day will help people gain weight. It will also calm an 

acidic or ulcerated stomach and increase milk flow for mothers with 

poor production, and it strongly supports the pancreas. 



Garlic (Allium sativum) is the paragon of blood cleansers and, with its abun- 

dance of sulfur (eighty different sulfur compounds), it is capable of killing 



viruses, bacteria, and fungi. It can calm and feed the nervous system and 

help correct faulty digestion. The fresh juice is effective for cramps, spasms, 



and seizures. Combine it with ginger, French tarragon, or marjoram to pre- 

vent gas. Combined with onions it is very beneficial for colds and flu, but 



simmer rather than boil it, or it will lose much of its goodness. Those with 

high cholesterol will find that it is reduced by garlic. It is a major anti oxidant, 

proven to help reduce the incidence of cancer and many other diseases. 

Garlic juice, diluted to 1 part in 125,000, inhibits the growth of most types of 



bacteria. In fact, the odour alone does so. Garlic is nature’s own broad-spectrum antibiotic, but it works without killing off friendly bacteria, as drug an- 

tibiotics do. In addition, garlic is positive for your heart, as it lowers blood 



pressure and reduces clots and platelet aggregation. Garlic not only encourages white blood cell formation but also produces a bacterial agent that 



halts tumour growth. Garlic protects the body from toxic chemicals, harmful 

food additives, and rancid oils. It is also helpful in the treatment of AIDS, 

where lymphocyte clumping encourages the spread of HIV from cell to cell. 

Cooked and raw garlic should be a part of everyday life; a recommended 

dose is between one and three cloves daily. (However, 1 percent of the 

population cannot tolerate it.) 

Those who shy away from garlic because of its smell should add freshly 

grated ginger to it; provided you wash regularly, keep generally healthy, 

and don’t get constipated, the garlic odour will be minimized. 



Ginger (Zingiber officinale) is one of the most versatile herbal stimu- 

lants. It is of great benefit to the intestines, circulation, and stomach. 



Use as a tea when you are feeling sick or headachy. It enhances the 

effect of all other herbs and spices. Make your own ginger honey 

(organic, cold-pressed) and use instead of marmalade. Avoid use if you 

have very high blood pressure, or in cases of extreme inflammation, 

dry skin, or liver inflammation. 

Lemon (Citrus limonia) is not only delightful in flavor, but also one of nature’s 

best kitchen healers. Gypsy lore says it is among the five foods that should 

always be in the kitchen. The fresh skins of whole organic ones can also be 

used. Lemon juice can be added to so much—including teas. Rich in vitamin 



C, a natural antioxidant, it encourages the immune system. Suck on an organic lemon if you have swollen glands. Lemon is so powerfully acidic that 

it is rapidly converted to alkaline in the gut, providing a powerful healing 

tool for detoxifying and healing. 



Marjoram (Origanum majorana) is a powerful antiviral herb. It is also a stimulant, antispasmodic, antiseptic, and carminative, a combination of opposites 



that brings balance. It relaxes the lungs and digestion and expels mucus 

wherever it may be situated. It is helpful in many bowel disorders, easing, 

soothing, and healing. It can be used for cramps and nausea and adds a 

slightly lemony flavour to dishes. 

Mustard (Brassica hirta, B. nigra, and other species) is a stimulant, alterative, 

and rubefacient that is excellent for the digestive system. The best mustards 

are those made from whole grains and mixed with apple cider vinegar rather 

than malt or white wine vinegar. Add it frequently to salad dressings and 

when cooking rice and other grains. Use the seeds whole on steamed cab- 

bage, carrots, and parsnips to add crunch and spicy heat! 



Nutmeg and Mace (Myristica fragrans) come from the same seed. Mace is 

the outer covering of the nutmeg. Nutmeg and lettuce soup is very good for 

depression and nervous disorders. Mace is an antiseptic and is delicious in 

sweet dishes. Sprinkle nutmeg and mace on cooked fruit, use with cinna- 

mon in sweet dishes, or grate onto potatoes, cabbage, onions, or leeks. The 

effect is generally warming and soothing. Together they are supposed to be 

an aphrodisiac, but be aware that in large quantities they can be hallucinatory. 



Nutmeg encourages menstruation and can be abortive in large quantities — therefore avoid it during pregnancy. 

Parsley (Petroselinum crispum) comes in many varieties, all of which are in- 

credibly tasty and health-giving. Parsley has a very high vitamin and mineral 



content and is very rich in chlorophyll. I used it a lot when making my babies 

their first foods. Millet and parsley makes a good combination for protein, 

iron, calcium, vitamin C, chlorophyll, and many other nutrients. Try parsley in 



soups, stews, or salads, not just as a garnish, to which status it is usually relegated. It is a blood cleanser—the high iron content helps the blood. It also 



acts as a diuretic and digestive through increasing bile flow, so one could 

call it a digestive and a detoxifier. Do not make it into strong teas if you are 

pregnant or suffer from heavy periods, as the estrogens within it could be 

unsuitable. 

Pepper (Piper nigrum), specifically black pepper, is anticatarrhal, antimucus, 

antifungal, and antibacterial, as well as being a natural preservative. It 



should be freshly ground and added after the food has been cooked; cooking changes its chemistry, making it more aggressive to the stomach. White 



pepper produces acids and is almost a mature fruit when the skin is re- 

moved—use it only as a seed to flavour, and do not eat in large quantities. 



Green pepper, like black pepper, is an immature fruit. Those with liver problems should eat only small amounts of it. 

Rosemary (Rosmarinus officinalis) is astringent, bitter, highly stimulating, 

and yet calming, which makes it useful for indigestion, colic, nausea, gas, 

nervousness, and fever. It is also high in calcium and is a natural antiseptic. 

Sage (Salvia officinalis) is an antispasmodic, antiseptic, and astringent, and is 

helpful for slowing fluid secretions. Consequently, it is helpful in cases of 

excessive perspiration, night sweats, milk flow, and vaginal discharge. It has 

a slightly bitter taste, so limit its usage and certainly never consider it alone 

as a herbal tea. It requires careful dosage, but is invaluable if used correctly. 



Thyme (Thymus vulgaris) is useful in cases of lack of appetite, chronic gastritis, and diarrhea.It is highly antiseptic and can activate and strengthen the 

immune system, and it warms and tones as it works. (However, excessive 

amounts can cause depression if drunk daily in teas.) 

Turmeric (Curcuma domestica) is one of the most useful and versatile spices. 

Not only is it an excellent cleanser of the liver thanks to its bitterness, but it 

is also highly antiseptic and, as a blood purifier, is useful for eczema, pimples, 



and a variety of other skin complaints. It is helpful for all circulatory problems and for maintaining menstrual regularity; it also keeps all kinds of un- 

desirable bacteria and infection at bay, including in the gut, where it is also 



soothing and anti-inflammatory. It is an antioxidant, but perhaps most useful of all, it is strongly antiviral. 



Note: As you have probably realized, foods and spices in their different 

states—fresh, whole, and powdered—all have different flavours. Whole, un- 

processed spices last the longest. If you are buying powdered ones, buy only 

small quantities at a time; alternatively, buy whole ones and grind your own 

in a coffee grinder. Perhaps the main quality of most culinary herbs and 

spices is that their essential oils all help with digestion, relaxing stomach 

muscles, speeding digestion, and killing off unwanted amounts of fungi, 

bacteria, and even parasites in some cases. They are generally tonic, feeding, 

and health-giving. Don’t forget others not listed here, such as bay leaf, basil, 

and chives. 



Digestion 

This is the most important subject of this chapter and perhaps of the 

project, for without proper digestion, much ill health and many diseases can 

be created. The digestive system comprises the mouth, spleen, pancreas, 

stomach, liver, gallbladder, intestines, and colon. There is much work to 

be done by each of these; for instance, the mouth secretes digestive 

enzymes, and the entire digestive tract is populated by symbiotic bacteria 

whose job it is to break down the partially processed food and assist its 

decomposition by fermentation. 



A few helpful tips on eating are 

• Don’t eat if you are angry or frightened; eating should essentially be 

a feeding, nurturing, and sensuous experience. 

• If you are tired but hungry, choose easily digestible foods that need 

little chewing, like soup, broth, soft fruits, or vegetable and fruit juices. 

• A relaxed state of mind means relaxed stomach muscles and an easy 

production of balanced gastric juices, resulting in proper assimilation 

and easy, natural elimination. A before-dinner joke is as important as 

an after-dinner one; laughter is the best relaxant I know. That, or 

simply take some deep breaths. 

• Mothers with babies and young children often have enforced strange 

and disturbed eating routines, especially when nursing; therefore 

they need extra support and help at this time.  



Flavours 

Bitter flavours, which are first tasted in the mouth, help the immune system 

that lies within the gut; they aid production of white blood cells, generally 

empowering immune responses and helping to fight many diseases of the 



immune system, from candidacies to AIDS. Bitter flavours help to burn up ex- 

cess fats in the body, quickly providing the necessary energy. For the very 

underweight, few bitter foods should be consumed unless they are being 

used for a specific reason, like ridding the body of worms. 

Bitters include gentian, artichoke, olives and olive oil, dandelion leaves, 

chicory, and nasturtium leaves. Bitters often come in the form of wild 

greens in spring, but they are still available in the summer. They are often 

combined with aromatics like fennel seed, cumin seed, and caraway seed to 



help cool, calm, and soothe the digestive tract. The Swedish bitters and liqueurs can be consumed to aid before- and after-dinner digestion. 

We owe it to ourselves to eat bitters and sours. The taste helps to distress 

and calm the nervous system, balancing and grounding, preventing over extensive output of nervous energy. Sour heals and nurtures the liver and gallbladder by deep cleansing 

and cooling, making the digestive process largely passive, which in 

turn has a positive emotional effect. A cleansed and cooled liver and 

gallbladder readily release the positive emotions of joy and happiness. 

These are two important emotions for the well-being of the immune 

system in general. Sour foods include limes, lemons, sorrel, Sauer- 

kraut, pineapple, and apple cider vinegar. Pineapples are sour-sweet, 

and the brome lain in them is a prime digestive, scavenging for and 

helping to finish off half-digested foods. 

You can pickle foods easily using apple cider vinegar. This type of vine- 

gar helps regulate the balanced output of stomach acid, correcting overactive and underactive conditions. The sour flavour can really be exciting, and 

chiles, which couldn’t ordinarily be eaten raw, can be when softened by the 

pickling process. 

Salty foods heal and nurture the kidneys, adrenals, bladder, and thyroid. Salty flavour is in all sea vegetables, such as kelp, nori, wakame, 

and so on. Parsley and celery are considered salty and make an excel- 

lent “dried and sprinkled-on” substitute. Do not use too much salt, 



as the kidneys will suffer. The dangers of high salt intake are so well 

publicized that it is almost more important to say, these days, that a 

little good-quality salt should be consumed— some people need more 

than others. 

“Spicy” really sums up two flavours, hot and pungent. Spicy foods support 



and nourish the lungs and colon, opening both and allowing them to oper-ate with the ease they should. This category includes hot peppers, mustards, 



and horseradish. They generally aid circulation, encouraging the delivery of 

oxygen and nutrients and the expulsion of waste products and toxins. 

Neutral tastes include, among others, rice, potatoes, sago, arrowroot, banana, yam, turnip, parsnip, and millet. They nurture and ground the body, 



feeding and toning. They are one of the most unifying of all flavours, providing harmony and balance. 



Sweet flavour heals and nurtures the stomach, spleen, and pancreas, thus 

improving digestion, if used in a balanced way. Some positive sweeteners 

are real maple syrup, brown rice syrup, barley syrup, cold-pressed organic 

honey, date syrup, whole licorice, sweet herb (Stevia), peppermint leaf, and 

certain culinary herbs. 

Sugar inhibits the ability of white blood cells to destroy bacteria. Just 



two teaspoons is enough to diminish our immune-system response dramatically; it also consumes calcium, stripping the body of one of its most 

necessary minerals. If sugar is to be used, then real cane sugar is rich in essential minerals and vitamins and provides a better alternative than most. 

Blackstrap molasses is sweet and loaded with iron and calcium, which also 

makes it a good substitute for sugar. Try using a little licorice on occasion. 

Sweet herb (Stevia), which is three hundred to fi ve hundred times sweeter 

than sugar, does not feed yeasts, fungi, and other unwanted gastrointestinal 



microorganisms, and it helps improve digestion by stimulating the pancreas. Made as a tea and kept in the refrigerator, a small amount could be 

added to herbal teas. Both this and licorice are very useful for hypo- 

glycemic people who need a sugar boost. 

We all start life with a sweet tooth — breast milk is sweet and, as such, it 

nourishes and replenishes and is right for this vulnerable entry into life. 

With the constant availability of sugar reaching huge proportions over the 

past several decades, “sweet diseases” have increased and, in parallel to 

them, mental affl ictions. It is not just our pancreas, teeth, and waistlines 

that are affected; our whole emotional state suffers. Artifi cial sweeteners are 

a further perversion of the problem — not only poisoning, but also increas- 

ing appetite in many cases! It is always advisable to read labels in order to 



see how the food you buy has been sweetened. Never use artifi cial sweeten- 

ers — proved to be carcinogenic, in the 1970s they were banned in Japan by 



the government. Look at health-store foods and see how many products 

have been sweetened by the inclusion of fruit concentrates. Even though 

this is far better than adding white sugar, it still represents work for the 

liver and other organs and systems. 

Putrid fermented foods like miso, sauerkraut, and tofu support the 

immune system immensely and sustain the body. 

Umami—the eighth taste—is used frequently in Japan to add “richness” to a 

meal. It is often provided by seaweeds, mostly kelp and kombu. These are 

rich in glutamates, isosinate, and nucleotides (the monosodium glutamate 

found in some Chinese cooking is the chemical and often side-effect-ridden 

version of this). Other foods containing umami naturally are Parmesan 

cheese, shiitake mushrooms, and naturally fermented soy sauce. 



Oils (and Antioxidants) 



The only oil that does not become rancid is olive oil. It is the only oil that 

benefi ts the heart, liver, and gallbladder (as well as cholesterol levels). It 

can also be heated and used for cooking at low temperatures without 

diminishing its character and life force. Used raw, it is excellent with 

salads. It is 80 percent monounsaturated and, as such, does not present 

the health hazards of saturated or polyunsaturated fats. For occasional 

variance, there are other oils that can be safely used such as walnut oil, 

safflower oil, grape seed oil, sunflower oil, hempseed oil, and flaxseed oil. 

Oils are attacked by oxygen almost within moments of harvesting and 

become rancid; more rancid, in fact, the older they become. This effect of 

oxygen exposure causes a chain reaction in our bodies producing free 

radicals, and it is these free radicals that attack, kill, or damage our 

cellular structure. Many, many plants help stop this destruction because 

they contain chemical components that act as antioxidants. The liver is 

particularly susceptible to free-radical damage because this is where fats 

accumulate and are processed. Foods containing high amounts of fats and 

oils should only be a minor part of the diet. 

When you stir-fry with olive oil, keep the heat low and be sure to add 

water at any sign of drying out or overheating. Remember, fried foods are 

basically too rich and indigestible for our systems and cause fermentation 

and stagnation. There is some recent data linking free-radical damage to 



Creutzfeldt-Jakob disease. Scientists are also linking diseases like Alz hei- 

mer’s and Parkinson’s to free-radical damage. 



Whole Grains 

Grains have always existed in their wild state but have now been 

genetically altered to suit monocrop mass farming. These modifi cations 

have contributed to many of the allergy problems we see today, with 

wheat as the main culprit. 

There are eight whole grains readily available: rye, oats, millet, rice, 

quinoa, corn, wheat, and barley. They are healthiest eaten in their whole 

state to retain maximum nutrient value and roughage. Using a slow 

cooker is an ideal way to preserve their life force and nourishment, thanks 

to its low temperature but lengthy heating. Alternatively, soak them in a 

saucepan overnight before cooking. Pre-soaking will enable grains to be 

cooked at a low temperature for a shorter period of time. For those who 

do not have the time, however, try using a rice cooker, which will cook 

the grains for you and then keep them warm for three hours if necessary. 

Whole grains can be eaten with at least one main meal a day for a 

balanced diet. They are rich in fibber, and when fibber ferments in the large 

intestine, a chemical called butty rate is produced, which blocks the action 

of genes produced by cancer cells. 

If you wish to eat raw grains, then growing organic wheat grass and 

sprouting barley, rye, and corn is wonderful (read Light Eating for Survival 

by Marcia Madhuri Acciardo for details). 

Refined Carbohydrates 



These are grains that have had their outer husks (roughage) removed, 

leaving just their inner section. Eating grains processed in this way tends 

to create body imbalances because the grains are themselves unbalanced. 

Refined carbohydrates have also very often been precooked. Mucus is a 

natural coating of mucous membranes and soft tissue, but consumption of 

refined carbohydrates creates too much of it. This excess mucus clogs and 

tires the whole body and exacerbates digestive problems, catarrh, asthma, 

and much more. Its sticky consistency invites infection. Sourdough rye 

and mixed-grain breads, Ryvita, rye bread, rice cakes, or sprouted seed 

bread are healthy alternatives to the average loaf! 



Meat 

Meat isn’t what it used to be. Herbivores and poultry are now injected 

with antibiotics, fed on hormones and 

synthetic proteins, and were even, until 

recently, fed dead animals as a 

“recycling” policy, making them toxic 

to our bodies and especially to our 

livers. Beef contains high quantities of 

creatine, a member of the family of 

chemicals that includes caffeine and 

theine, which are heart and kidney 

stimulants. Pork is very high in fat 

(67.4 percent on average) and very low 

in protein (only 9.4 percent). All meat 

putrefies in the intestine and strips 

calcium from the body. If you wish to 

eat meat, then strive to find organic 

suppliers and avoid eating huge quantities, putting slivers rather than big 

chunks on your plate, more in keeping with our sedentary lives. Always 

cook meat with herbs like oregano and thyme to reduce parasites and 

microbes in general. 

A four-ounce portion of red meat typically contains 100 mg of 

cholesterol, even after it has been skinned. The excessive fats found in 

meat raise cholesterol and uric acid levels in the tissues and interfere with 

the proper metabolism of carbohydrates. They encourage diabetes and 

dull the brain by causing clogging of capillaries, reducing the amount of 

available oxygen. Some cultures balance their meat consumption by 

mixing lean meat with grains, seeds, and vegetables. Meat, being a heavy 

protein, requires maximum digestive abilities and, if the body is too sick 

or undernourished to do this, toxicity and further sickness will result. 

Genetically engineered meat may become more prevalent. These 

genetic creations are believed to be the future of meat, with extra meat 

and less fat being the goal; but some unpleasant side effects have been 

observed. I find it wholly frightening. It is not natural selection and runs 

contrary to principles of biodiversity. 

If you want to move from meat eating to vegetarianism or veganism, 

take it very slowly over a period of a year or more to give your body time 

to adjust. It is also important to make sure you know where to gain 

adequate vegetable protein, which is vital for growing bodies. Organic 

meat is certainly an option, but ensure that the machinery used in the 

slaughterhouses has been thoroughly washed and sterilized to prevent the 

risk of cross-infection, which according to meat inspectors is prevalent. 



Protein Needs 

Levels of protein consumption currently far exceed official 

recommendations. Excessive animal, dairy, and egg protein can lead to 

many problems, from high cholesterol levels to excessive uric acid 

formation, cancers, calcium loss, and other ailments. We need amino acids 

(the basic component of all proteins) for growth, repair, and the 

production of hormones and enzymes. Yet an excess of amino acids forces 

the elimination of very important trace elements like zinc, calcium, 

magnesium, iron, and chromium, all of which are vital for emotional and 

physical well-being. The shedding of calcium, for instance, wears away 

the nervous system and depletes bone mass. 

If you eat meat and fish, then consume no more than about one and a 

half pounds of flesh foods per week (approximately three to four ounces 

per day). For less active or non growing bodies, this amount could be 

reduced by about half. All meat dishes, particularly those containing red 

meats, increase the likelihood of uric acid forming in the body, causing 

arthritis, rheumatism, and bowel diseases. Poor digestion of even fresh 

foods can cause tremendous stagnation and create harmful bacteria and 

toxins. That being said, however, a balanced intake of protein in some 

form is essential. A totally vegetarian diet, without due care and attention 

being paid to alternative protein intake, is just as dangerous as an excess 

of animal protein. Lack of protein will produce visible symptoms like 

allergic sensitivity, bronchial and nasal congestion (lots of clear mucus), 

tiredness, and cold extremities, among others. These symptoms could 

continue for as long as one to two years after you change to a better diet. 

The World Health Organization suggests that 4.5 percent of daily 

calories should be provided by protein. The U.S. Food and Nutrition 

Board suggests 6 percent. The approximate amount of protein needed for 

adults is two ounces daily; children require about three ounces daily. 

vegetable protein 

Chlorella and blue-green algae are extremely rich in proteins (higher 

levels than meat), but spinach, broccoli, mushrooms, lettuce, and pumpkin 

are also good protein sources. 

In order to obtain the twenty-two amino acids essential for complete 

protein formation and for adequate body function, use a combination of 

any grain and seed or legume. These are some ideas for grain and seed or 

legume combinations: 

2 parts rice plus 1 part broad beans 

2 parts millet plus 1 part sprouted alfalfa 

2 parts corn on the cob plus 1 part lentil stew 

2 parts barley plus 1 part runner beans 

food and nutrition 58 



food and nutrition 59 

2 parts rice plus 1 part sesame seeds 



Dairy Products 

Foods under this heading generally cause more concern and apprehension 

than any other. I see more sick people who have overindulged in dairy 

products than any other single food grouping. Milk and cheese are 

particularly damaging to children, and they can contribute to sinus 

problems, heart problems, allergies, colds, constipation, chronic fatigue, 

headaches, obesity, and dental deterioration. Many of us do not have 

sufficient natural lactase to break down the digestible lactose present in 

dairy products into assimilable sugars. 

Dairy products often contain high levels of bacteria that can remain in 

these foods after cooking and even pass into unprotected food stored 

nearby. They do, of course, contain all the pesticides and herbicides the 

cattle have grazed on, unless they are organic. 

Yogurt, though made from milk and therefore potentially just as 

harmful, does have the benefit of containing live cultures. Make it 

from organic goat’s milk if you decide to eat yogurt. 

Butter is almost free from mucus-forming substances and can be consumed, 

but use small amounts as it contains roughly 83 percent fat and 1 percent 

protein. But don’t forget that it is basically rancid and has lots of free radicals. 

Avoid margarine completely. 

Cheese is in a concentrated form and is often salted. Migraine headaches are 

frequently caused by cheese consumption, owing to the presence of the 

protein tyramine. Cheese causes excessive mucus production, which clogs 



up the intestines and other areas such as the lungs. This mucus forms a coating on the inner lining of the stomach that hardens, making an impermeable 



layer that prevents the absorption of nutrients. It can cause similar damage 

in the bowel, producing chronic constipation. 

Milk and cheese have a history of causing allergies, such as hives and skin 



rashes. The reason is that they over stimulate certain stomach cells, producing a hydrochloric acid deficiency that results in proteins entering the blood- 

stream. In fact, milk neutralizes the hydrochloric acid necessary for food digestion, causing excessive mucus build up, which inhibits absorption of vital 

nutrients from all foods. In addition, 50 percent of the protein in cows’ milk 

is indigestible anyway. The late Dr. Spock, the well-known child psychologist 

and nutritional expert, late in life advocated the withdrawal of milk from 

children’s diet. In the book Diet for a New America by John Robbins (a member of a family that made a fortune from ice cream), milk, and other dairy 

products are cited as causing osteoporosis. Cows tend to graze on fields 



sprayed with pesticides. One pesticide that has been banned in Israel is linden, an organ chloride insecticide related to DDT. Fourteen other countries have banned lindane, with its use being restricted in still more. In Britain, however, lindane continues to contaminate our milk and put women at risk 



of breast cancer—the biggest killer of women between the ages of thirty- 

five and fifty-four in Britain. Search out organic milk perhaps. 

Dairy products are generally consumed to add calcium and magnesium 

to the diet, but common foods and herbs are also sources of these nutrients. 

The recommended daily allowance of calcium is 800 mg to 1,200 mg, with 

sufficient sunshine or other sources of vitamin D to aid proper absorption 

of the calcium. The recommended daily allowance for magnesium is 350 

mg to 450 mg. 

Calcium-rich herbs and foods include valerian root, pau d’arco inner 

bark, kelp, wakame and hijiki seaweeds, nettle leaf, raw almonds (soak over- 

night and remove the outer skin before eating), dried figs, walnuts, rasp- 

berry leaf tea, boneset tea, fresh parsley, carrot juice, and sunflower seeds. 

Magnesium-rich foods include all of the above as well as Irish moss, oat 

straw, and turmeric. 

All three recipes below are rich in calcium and magnesium: 

• Coconut Milk — 1 cup grated coconut meat, 2 cups water, honey to taste if desired; blend and strain into a glass. 

• Almond Milk— 1⁄2 cup almonds (remove the skins and presoak in the refrigerator), 4 cups water; blend and strain into a glass. 

• Cashew Milk — 1 cup cashews, 31⁄2 cups water; blend and strain into a glass. 



Eggs 



Eggs, like milk and cheese, are often alternatives to eating meat for 

vegetarians. Like milk and cheese, they are very mucus-forming, and 

cooked eggs deposit inorganic sulfur in the bowel. Therefore, if you wish 

to eat eggs, confi ne yourself to two free-range eggs a week. Eggs contain 

protein, but so do vegetables, grains, beans, nuts, and seeds in their 

correct combinations, while the B vitamins often missed when not eating 

meat can be obtained from vegetables, herbs, and yeasts. 

Eggs are potential causes of diseases like arthritis, gallstones, and 

kidney stones, so if you suffer from any of these or have a tendency 

toward them, avoid eggs altogether. It is not advisable for women with 

gynecological problems such as menstrual diffi culties or abnormalities of 

the womb or ovaries to eat eggs, as their consumption exacerbates this 

type of problem. 

Eggs and fl our are frequently the traditional binding elements in 

foods. Rice, corn, potato, and lentil fl ours can replace wheat fl our. Other 

excellent binders include arrowroot and cornstarch. If a slightly spicy 

thickener is required, use ground coriander. 



Fish 

Fish now consume waste products that we liberally dump into the oceans 

year after year: drugs, radioactive materials, chemical waste, and heavy 

metals (particularly lead, cadmium, and mercury). Most of the fish in our 

rivers and lakes are equally poisoned in contaminated water. The notion 

of fish being a more digestible protein than meat (with almost no fat 

content) is becoming more irrelevant by the day. Trout and salmon, now 

“grown” in fish farms (fi n to fi n), live in water contaminated with 

antibiotics, antifungals, and other chemicals used to combat the diseases 

caused by unnatural overpopulation. 

Chemical pollutants in the sea provide a nightmare scenario, but 

nitrate discharges into the sea are high and sewage discharges cause 

oxygen depletion, resulting in aggressive algal growth, which suffocates 

fish. Instead of using fish oils to decrease plaque buildups in the vascular 

system, use flaxseed oil or hempseed oil, which are richer in essential fatty 

acids like omega-3 and omega-6. 



Drinking 

What we drink is as important as what we eat. Drinking forms a large 

part of all our lives. 

Coffee and tea both contain caffeine, a strong stimulant. Tea also 

contains theine, which is an additional stimulant, and tannin, which 

lines the stomach with an impermeable wall, making it difficult for 

assimilation and digestion to take place. Both drinks also contain 

theobromine — a harmful chemical that particularly exacerbates female gynecological disorders. Tea and coffee affect the adrenal glands, and long-term consumption can often lead to worn-out adrenals. The kidneys, too, are adversely affected. Coffee, in particular, will make the heart race, and palpitations and tachycardia are common. Yet these effects tend to go on constantly, so that most people do not notice the gradual degeneration of their bodies. Often, they are unable to remember what life was like before or imagine what it could be again. (When coming off tea, coffee, or alcohol, refer to Decaffeinated tea and coffee can provide a vital interim step for those wishing to come off the real thing. Springwater decaffeination is the safest process, and the labeling will indicate the process used. 

Herbal teas are lovely made from fresh or dried (and preferably 

loose) herbs. Try them with the most natural sweeteners, such as 

pure honey or with lemon juice — or drink them just as they are. 

Herbal tea bags are very useful, but confine their usage to the office 

or for quick convenience on odd occasions. Tea made from fresh, 

loose herbs is fresher — no tea bag or dried herbal tea will come close 

to it for quality. 

To dry your own herbs for teas, pick them 

as young as possible and preferably first 

thing in the morning. Dry in the air and 

away from direct heat or sunlight, covering 

with a brown paper bag to help preserve all 

their healing components. Store away from 

light. 



Alcohol adversely affects the body, espe- 

cially overloading the liver, but the pur- 

est alcohols are the best, such as 80-proof 

top-quality vodka or brandy or even good 

Champagne, which is double-fermented 

and organic. Anybody with liver, gall- 

bladder, stomach, pancreas, or spleen 

problems should not drink alcohol at all. 

Water cleanses and revitalizes the whole 

body. This is the best liquid to give you 

your daily needs. Its consumption tends 

to be overlooked, and its delicate taste 

underestimated. Often, it is just a ques- 

tion of having a bottle there when you 

need it — in the office or beside the bed. 

The habit grows on you. Well over half 

your body is made up of water, and you 

need it to constantly cleanse and regenerate all your cells and organs. Drinking 

a glass of water first thing in the morning 

helps clean out the body, especially helping to remove acids or foods left in the 

digestive tract overnight. If your airways 

are blocked or mucusy in the morning, 

add to your water some fresh lemon 

juice. It is best to drink water at least half an hour before a meal or 

half an hour after to keep your digestive juices from becoming diluted. Becoming excessively thirsty is a sign that you should seek A salad sprouter 



professional help. 

It’s difficult to tell exactly what is filtered out by the local water company 

or by home water filters. Regularly found in tap water in the past was a 

chemical called nonylphenol, which mimics estrogen and causes disruption 

in the endocrine, nervous, and immune systems of both people and animals. There has been a 30 percent increase in prostate cancers over the past 

several decades, and many more male genital deformities are occurring. 

This has been coupled with a huge drop in male fertility. 

Buying bottles of water can be useful for easy access to good-quality water. 

Compared to the rest of Europe, Britain buys the least bottled water — we 

are still committed to our tap water, it seems (according to 1998 statistics). 



Some people opt to use some kind of home water filter. This system gener- 

ally relies on regular changing of filters and cleaning of equipment to 

ensure that the bacteria levels themselves do not become a hazard. Not all 

filters are capable of removing all the undesirable chemicals. Water distillers are yet another choice. They remove approximately 99 percent of impurities such as arsenic, barium, cadmium, nitrates, chlorine, and chloroform. They work by heating water placed inside the unit; as the temperature rises, light gases start to discharge through the ventilating system. When the water temperature reaches the boiling point, bacteria and viruses are killed, and the boiling water produces steam. As the steam rises into a stainless steel cooling coil, chemicals, salts, and other water contaminants are left behind. As the vapor is cooled, it recondenses as water. This water passes through an activated carbon filter in the spout, and the purified water is then collected in a storage container. Meanwhile, the contaminants are left behind in the stainless steel interior and can easily be cleaned away. They appear as a greeny, yellowy-gray sludge. 



homemade barley water 

Barley water rejuvenates the kidneys. To make it, use half a cup of whole 

barley to five cups of water. Add one-quarter of a cinnamon stick and 

some grated ginger, and simmer for twenty minutes; then, after cooling, 

strain, add fresh lemon juice for extra flavor, and drink once a day. 



Vegetables 

Vegetables should be organic, and a proportion should be eaten raw. 

When cooking, use a steamer, as the vegetables retain their color, shape, 

texture, and flavor, not to mention all the vitamins and minerals. Try to 

eat a wide variety of vegetables to ensure a broader sweep of nutritional 

and medicinal needs. 



seeds and sprouting 

Whole and sprouted seeds are a wonderful source of nutrition and can be 

used in cooking in a number of ways. Choose pumpkin (rich in copper, 

zinc, and phosphorus), alfalfa (rich in all vitamins, minerals, and trace 

elements, along with fiber), sunflower, or many others. If you combine 

sprouted sesame, sun flower, and pumpkin seeds, you can arrive at a total 

protein supplement. Sprouting is easy to do. If you have never tried it 

before, start with alfalfa seeds, because they sprout very quickly. 

Directions come with any sprouter box you buy from a health-food store. 



grasses 

Try growing organic wheat, rye, alfalfa, corn, millet, or barley in a tray 

with a little soil exposed to the sunlight. Once it has reached a height of 

one inch, cut it off and add to salads. It is incredibly rich in minerals, 

vitamins, and enzymes. It is also tasty, cheap, and versatile. For in-depth 

advice on this subject, read Light Eating for Survival by Marcia Madhuri 

Acciardo. Wheat grass is often dried commercially and can be found in 

Good quality organic nutritional drinks. 



seaweed and green foods 

Seaweeds are rich in minerals and trace elements, especially when 

harvested from the least-polluted waters. Seaweeds are vital to a vegan 

diet and important to most others. It is in seaweed and algae that sunlight 

is most easily accessible to us. The plant structures are simple, and the 

sun’s energy is readily released with minimal digestion. Seaweeds such as 

kelp, nori, dulse, and wakame are rich in iodine, calcium, and sodium, 

which are vital for the proper functioning of the thyroid. Spirulina algae, 

which are not quite the same as seaweed but are very similar, are rich in 

protein, chromium, manganese, niacin, riboflavin, thiamine, vitamin A, 

and zinc. Both can be sprinkled over food for a salty fl avor and much- 

needed nourishment. Many green foods have a high chlorophyll content 

that is highly therapeutic. In fact, the chlorophyll content of any edible, 

non sprayed weed will provide more nourishment than the average 

non organic store-bought vegetable. For instance, just four or five 

dandelion greens contain approximately 14,000 IU (International Units) 

of vitamin A, compared to only 33 IU in the same amount of supermarket 

iceberg lettuce. You need only a few dandelion leaves to gain a good daily 

intake of vitamin A, compared to the pounds of iceberg lettuce you would 

need to achieve the same result! Try drinking nettle tea daily, a cheap 

green tonic that can be collected or bought. 



Organic Superfood 



Nutritional superfood is made solely from dried organic plant substances 

that have a high nutritional value — rich in vitamins, minerals, amino 

acids, trace elements, antioxidants, and more — and can be assimilated in 

roughly fi fteen minutes. These powdered supplements can be easily 

stirred into or blended with fruit juices, vegetables, or water.They 

nourish at a highly potent level, and relatively small amounts go a long 

way! They are targeted to give an all-round range of necessary nutrition 

and to provide bedrock care at the deepest level, giving the body true 

nourishment to which the varying chemistries found in medicinal plants 

can be added. They are ideal for young growing bodies, the elderly, the 

pregnant, or simply as a good beginning to the day for everyone. But they 

are vital where primary feeding is essential, especially in all forms of 

wasting diseases, including cancer and myalgic encephalomyelitis (chronic 

fatigue syndrome). 

Superfood is good for convalescence of any kind, as it supports the 

body and involves minimal digestion. It is also excellent for toddlers, 

children, and teenagers, giving them the building blocks for healthy, 

vibrant growth. For teenagers worried about weight yet needing 

nutrition, this is the ideal food. For students, often away from home, 

taking superfood makes a good daily addition to cafeteria food. Anybody 

can use it as a quick meal substitute. Men and women who are prone to 

low blood sugar levels, perhaps associated with candidiasis, find it a good 

food that is capable of supplying a calorie-free snack between meals. It is 

ideal for supporting women premenstrually, helping to balance the liver, 

hormones, blood sugar levels, and mood swings. 

Key ingredients in quality superfoods include spirulina, blue-green 

algae, chlorella, barley grass, alfalfa grass, wheat grass, purple dulse 

seaweed, and nonactive yeast flakes. Other highly beneficial foods include 

beets, spinach leaf, rose hips, orange peel, and lemon peel. 



Spirulina and blue-green algae are indeed the most concentrated, nutrious foods on the planet. They are the highest natural source of complete protein known (75 percent). 

Chlorella is second only to spirulina in food value. It is an extremely con- 

centrated source of nutrition and complements spirulina well. 

Barley grass, alfalfa grass, and wheat grass are wonderful healing grasses 

and are bulging with highly assimilable vitamins, minerals, enzymes, 

phytochemicals, and chlorophyll. 

Purple dulse seaweed is an extremely rich source of assimilable minerals. 

It contains most of the minerals and trace minerals known. 



hints and tips for quick use 

For superfood to be used at breakfast, make up a batch the night before, 

leave in a plastic pitcher with a lid in the refrigerator, and shake before 

drinking in the morning, or leave some in a glass and simply stir. In 

wintry, cold weather, add in a knob of fresh gingerroot. In hot summer 

weather, chill some fruit juice before stirring in the superfood, or simply 

add ice cubes to the mixture. For a diabetic or low-calorie version, don’t 

use fruit juice; instead add just the juice of two fresh lemons and 

springwater. 



Fruits 

According to some archaeologists, ethnobiologists, and zoologists, 

humans were originally designed to be fructivorous, that is to say, fruit- 

only feeders, as indicated by our eye placement and dexterous hands. 

Early humans lived in rain forests where fruit was readily available 

throughout the year. According to Dr. David Forman of the Imperial 

Cancer Research Fund’s epidemiology unit at Oxford, fruit can 

substantially reduce the risk of stomach cancer. He says that a 30 to 50 

percent lower risk of cancer can be achieved by eating one piece of fruit a 

day, and one-third of the annual deaths from cancer could be prevented 

this way. Fruit is not only tasty, but also full of fiber, minerals, and 

vitamins. Many fruits also contain large amounts of digestive enzymes, 

papaya and pineapple in particular (these are used by the supplement 

industry to enhance digestion). Proper digestion is essential for good 

health, so, on several levels, increased fruit consumption is a healthy 

move. When fiber ferments in the large intestine, a chemical called 

butyrate is produced, which blocks the action of genes produced by 

cancer cells. 

If you feel cold in the winter, add paprika, powdered ginger, cinnamon, 

and other warming spices to fruit. Generally we eat more fruit in summer 

than in winter — a natural choice if we are not to feel too cold and 

watery — but fruit is vital at any time. It is best in season but can also be 

dried or canned for use out of season. Keep an unpeeled onion in your 

fruit bowl, and its sulfur content will keep the fruit fresher, keeping 

bacteria from spreading as quickly between the fruits and thus delaying 

decay. 



Juices (Vegetable and Fruit) 

Perhaps our greatest authority on the subject of juicing is N. W. Walker, 

author of Fresh Vegetable and Fruit Juices. He died relatively recently, aged 

almost 120 years, having helped many people. He said, “By juicing the 

vegetables and fruits one is keeping the vitamin, mineral and fluid content 

while discarding the fiber. This means that the goodness of the alkaline 

vegetables or fruit can be assimilated by the body in about 15 minutes 

instead of hours.” 

Who would chew through ten raw carrots, five sticks of raw celery, and 

two raw beets at one sitting anyway? You couldn’t. The juicing process 

also sets free a lot of the food value that can remain permanently locked 

up in those whole raw vegetables because their molecular structure is too 

complex. For instance, the vitamin A (beta-carotene) in carrots is not 

surrendered except in light steaming or juicing of the vegetable. 

Juices are one of the best ways I know for bringing sick and depleted 

bodies back to health, and for the healthy to enjoy ever-increasing vitality. 

They are also important for growing children, especially for calcium 

intake. Live, organic fruit and vegetable juices supply us with organic 

vitamins, minerals, and antioxidants that are very easily assimilated by our 

bodies. It is preferable to have your own juicer and to use organic ripe 

fruits and vegetables — preferably locally grown and in season. However, 

other fruits are also highly recommended. 

The majority of the vitamin and mineral content of a fruit or vegetable 

lies just beneath its outer layer. It is vital, therefore, to juice the skin as 

well if it is organic. Also include the white pith, which is rich in 

immunostimulative chemistry. It is very important to chew the juices. 

This sounds funny, but they are more than water, they are food, and 

should therefore be well mixed with saliva and chewed for quite a while 

before swallowing to allow the greatest assimilation. 

Cooking kills many enzymes, alters nutritional food values, and changes 

food from alkaline to acidic. However, fiber, as everyone knows, is vitally 

important to one’s diet for peristaltic movement and cleaning of the 

intestines, so sufficient whole raw food 

must be eaten as well. 

Immunity through Fermented Food 

Beneficial bacteria are vital for health; they 

inhabit the intestines, teeth, hair, appendix, 

and other places. They help digest food and 

create essential vitamins. Also, they play an important 

role in inhibiting the growth 

of disease-promoting pathogens and 

sustaining the correct amount of beneficial 

organisms. One’s diet provides the balance 

of beneficial intestinal micro organisms that 

support the continued growth of “friendly” bacteria. Therefore fiber, as 

found in raw fruits and vegetables, is vitally important, along with 

sauerkraut, pickles (with apple cider vinegar), olives, yogurt, soy sauce or 

tamari, and sourdough bread, all of which add beneficial micro organisms. It 

has also been scientifically proved that these foods are natural antibiotics 

and anticarcinogens and are capable of breaking down and recycling 

toxins, much as the liver does. 

Intestinal microflora (in the colon, lower small intestine, and stomach) 

are generally populous, forming a swarming and diverse environment 

containing many hundreds of beneficial species. It is their unique ability 

to change quickly with varying external environments and varying 

internal metabolic conditions that keeps us alive. 

These rather intelligent microflora can help extract nutrition from 

everything we eat, while at the same time stimulating other aspects of our 

immune systems. They also inhibit the growth of pathogenic organisms 

by competing successfully for available nutrients in the intestines. If 

healthy, they will form a covering over all the intestinal inner linings. 

Having enough beneficial microflora helps digestion, primarily by cutting 

down on the amount of ammonia produced, which can cause gas, 

cramping, spasms, and more. Excessive production of hormones and 

steroids within the body can be balanced by having sufficient levels of 

beneficial microflora. Intestinal microflora also have the ability to keep 

the inner lining of every cell active, energized, and able to reproduce. 

Eating fermented foods and having daily access to benefi cial 

microorganisms is vital. The following options are all healthful 

possibilities. 

Rejuvelac (homemade intestinal flora): Bowel flora are vital to enable 

the body to digest and assimilate foods. Rejuvelac contains B complex 

vitamins including B12, along with vitamins K and E, lactic acid, and 

water-soluble minerals. Good rejuvelac has a somewhat lemony and 



sour odor and flavor. For variety, add your favorite herbs or seasonings. To make rejuvelac, use one cup of grain to two cups of water. 



Wheat is commonly used, but you can also try millet, rye, oats, brown 

rice, barley, or buckwheat. Always rinse the seeds first, and use the best- 

quality organically grown seeds. Soak the seeds for twenty-four hours, and 

keep covered in a warm place, between 60°F and 80°F. The rejuvelac is the 

water left after this process. Strain out the seeds and refrigerate the re- 

juvelac. Drink one or two cups daily, adding lemon for flavor. It can also be 

added to any cooking. To make another batch, add the same amount of 

water and repeat the process, using the same grains. They can be reused about five times. 

Homemade sauerkraut: Generally, store-bought varieties of sauerkraut contain malt vinegar or preservatives, so it is better to make your own. You will 

need a stone crock with a fitted lid, a glass jam jar with a plastic lid, or any 

large commercial glass jar—all are ideal for sauerkraut making. Use organic 

cabbage, and add green seaweeds like nori or wakame, along with herbs 

and seeds such as cumin, caraway, thyme, marjoram, juniper, ginger, turmeric, and coriander. Pour boiling water into the container to sterilize it, then empty it. Finely cut the cabbage. Add herbs and spices. Add some tamari to give a salty flavor and to ensure a good fermentation process. Put 

into a jar and cover the mix with whole cabbage leaves to within two to 

three inches of the top. Finally, put the lid on and weigh it down with a brick 

(or similar weight) to make sure no air enters. 

Keep at a temperature between 70 and 80°F for three to four weeks. 

Open the sauerkraut every two to three days and remove any scum that 

may have been produced. When opening the lid, use a preboiled spoon and 

ensure you have clean hands. Use pH strips from the chemist to test the 

mixture. When the pH level has reached 3 to 7 and remained there for a 

week, it is ready. At that time, if you wish, you can add apple cider vinegar 

to it. This will ensure an almost indefinite shelf life. Keep it refrigerated. 

This is a successful recipe that I have used on numerous occasions. 

Sourdough bread: Sourdough bread contains at least a hundred beneficial microorganisms. The resulting bread contains almost no gluten. Many sour dough breads use a starter made from flour and potato. Sourdough starters are easy to make, although you have to leave the mixture for a long time before it is ready to use. 

Soy fermentations: 

Miso (a fermented paste made from soy, barley, 

and other grains) provides a tasty, salty, and very energizing food 

source. It can make a good and quick gravy, form the “body” behind 

soups, stews, and dahls, and be spread on bread or rice cakes. 

Nutritional yeast: Nutritional yeast is a sprinkle-on no active-yeast product 

that can be used instead of grated cheese. Being no active, it can be eaten 

by those with candidiasis. It lends a nutty flavor to any dish. Its beneficial 

bacteria are Saccharomyces cerevisiae. It is also packed with B vitamins, 

protein, amino acids, enzymes, minerals, and trace elements. 



Food Allergies 

Allergy testing can be useful in order to highlight specific foods causing 

food allergies, but don’t forget to look at the primary causes of food 

intolerances, which can often be sluggish digestive abilities, and make 

changes via balancing digestive enzymes that are not functioning correctly. 

Cleansing programs and herbs to support and stimulate enzyme 

production and general health of digestion-related organs, cleanses of 

major organs, and other natural regimes will help. Allergy treatments can 

initially be useful, but they can eventually exhaust the patient because they 

achieve their results through avoidance. A body that has become weak and 

poisoned can cope with only a few foods, but this does not mean that one 

will be so limited for the rest of one’s life. A balance has to be struck in 

which a very broad range of foods comes to be tolerated as digestive 

strength is built up, giving greater diversity and, with it, good health. 

(Refer to sections on digestion throughout the book.) 

Food Separation 

One of the most noteworthy exponents of food separation has to be Dr. 

William Howard Hay who, more than sixty years ago, devised a “nature- 

cure” food approach based on separating out certain food 

combinations — a process he called “food combining.” He ate many 

vegetables, fruits, nuts, and unrefined grains, and small quantities of meat 

and milk. He said that surplus acids are neutralized by the alkaline salts, 

namely sodium, potassium, calcium, and magnesium (all found in fruits 

and vegetables), and he suggested that acid wastes pile up in the body 

tissue when our alkaline reserves are grossly depleted, creating many 

problems. He suggested eating one totally alkaline meal a day. For some 

people, a closer look at food combinations can be very useful and, in some 

cases, vital. Perhaps one of the simplest ways to aid successful digestion is 

to separate foods completely, perhaps by eating fruits at breakfast, 

vegetables at lunch, and either protein or carbohydrates at dinner. 



Cooked and Raw Foods 

Cooking foods can be viewed on two levels. On the one hand, cooking 

destroys many vitamins, enzymes, minerals, nucleic acids, and chlorophyll. 

After a cooked meal, white blood cells increase in the stomach, thereby 

decreasing the body’s immunity and leaving it more open to infection. In 

addition, cooked food is more likely to ferment or decompose in the 

intestines, resulting in toxicity. The stomach works at a temperature of 

105°F, and food that is cooler or hotter can slow down the stomach’s 

ability to function. 

On the other hand, cooking adds certain energies into food, which 

creates a feeling of nourishment and warmth. Cooking is vital for foods 

that would ordinarily be indigestible or even toxic if left raw (including 

meat and some grains and beans). It is also useful for people with 

decreased stomach energy, which results in a lower metabolic rate and a 

reduced ability to digest their food. Anyone with a compromised spleen 

should take care that raw foods do not further weaken their spleen and 

pancreas. However, many people will thrive on raw food, which often 

makes the work of the pancreas easier. 

Eating only cooked food is unhealthy. 

Therefore it is suggested that a 70 to 80 

percent raw-food diet is a good program to 

follow in the summer, or in hotter climates, 

while a 30 to 40 percent raw-food program 

is appropriate in the winter. Our bodies do 

not like feeling damp, cold, and chilled, and 

hot food can balance those sensations. 

Cooked food kills white blood cell 

activity, particularly in the stomach. Yet 

excessive raw foods will weaken some 

people by depleting spleen and pancreas 

function. Steaming is less aggressive than 

baking, and using a slow cooker, in which 

the temperature does not rise above 130°F, 

will ensure hot and wholesome food that is 

still very much alive. Sprouted barley seed 

and cooked barley create very different feelings inside us, and it is worth 

experimenting with each to see how you feel — grounded, tranquil, “high,” 

stodgy, elated, or grounded. Climate, geography, and season will also 

influence your choice of food preparation. 

Many foods become sweeter and more nurturing when cooked at low 

temperatures, including onion and turnip. I use a cooking pot that keeps 

an even low temperature for four to six hours, but you can also use low- 

temperature baking or steaming methods. You simply need to plan ahead 

a little. Food prepared using low temperatures has the comfort value of 

cooked food while retaining its nutritional value. 

Kitchen Basics 



This healing and deliciously tasty garlic and ginger cooking base can be 

added to a wide range of savory, cooked, or raw dishes. The potassium 

broth can be strained and drank as it is, or used in recipes that call for 

vegetable stock. 

cooking base 

Use 4 cups virgin olive oil, 1⁄2 cup apple cider vinegar, 12 cloves chopped 

fresh garlic, and 2 tablespoons finely grated fresh ginger and blend. Use 

in all savory recipes. This will warm and revitalize circulation, additionally 

assisting immune capacity. 

A plug-in slow cooker 



potassium broth 

Using organic vegetables, fi ll a large pot with 25 percent potato peelings, 

25 percent carrot and beet peelings, 25 percent chopped onions and 

garlic, and 25 percent celery and greens. Add minced fresh chiles (such as 

jalapeños) or crushed red pepper fl akes to taste or cooler herbs like thyme 

and marjoram. Add enough springwater to cover the vegetables and 

simmer over a very low temperature for an hour. Strain. This will keep 

your body more alkaline and is useful for acidic conditions like arthritis or 

gout. 



Book List 



Avery Natural Therapy for Your Liver by Christopher Hobbs (Loveland, 

Colorado: Interweave Press, 1986, 2000) 

Conscious Eating by Gabriel Cousins (Berkeley, California: North Atlantic 

Books, 2000) 



Diet for a New America by John Robbins (Walpole, New Hampshire: Still- 

point, 1987) 



Eat Right for Your Type by Peter D’Adamo with Caroline Whitney (Lon- 

don: Century, 1998) 



Fresh Vegetable and Fruit Juices by N. W. Walker (Phoenix, Arizona: Nor- 

walk Press, 1936) 



Healing Liver and Gallbladder Disease Naturally by Dr. Richard Schulze 

(Santa Monica, California: Natural Healing Publications, 2003) 

Healing with Whole Foods by Paul Pitchford (Berkeley, California: North 

Atlantic Books, 1993) 

Healthy Digestion by David Hoffmann (Pownal, Vermont: Storey Books, 

2000) 

Light Eating for Survival by Marcia Madhuri Accairdo (Wethersfi eld, 

Connecticut: Omango Di Press, 1978) 

The Nutrition Desk Reference by Robert Garrison and Elizabeth Somer 

(New Canaan, Connecticut: Keats, 1985) 

Nutritional Herbology by Mark Pederson (Warsaw, Indiana: Wendell W. 

Whitman, 1994) 



Prescription for Natural Healing by James and Phyllis Balch (New York: Av- 

ery, 1990) 



Rejuvenation through Elimination by Dr. John Christopher (Springville, 

Utah: Christopher Publications, 1976) 

School of Natural Healing by Dr. John Christopher (Springville, Utah: 

Christopher Publications, 1976) 



Staying Healthy with Nutrition by Elson Haas (Berkeley, California: Celes- 

tial Arts, 1992) 



Resources 

For Juicers 

Superior Health Products, 13549 Ventura Blvd., Sherman Oaks, CA 



91423; tel: 818-986-9456; email: [email protected]; website: www.juices- 

for less.com 



Discount Natural Foods, P.O. Box 16391, Hookset, NH 03106; tel: 888- 

392-9237 

For Superfood 

American Botanical Pharmacy, Glencoe Avenue, Marina del Rey, CA 

90292; tel: 800-Herb-Doc 

Herbs Hands Healing Ltd., Station Warehouse, Station Road, Pulham 

Market, Norfolk IP21 4XF, United Kingdom; tel: 011-44-0137-9608201; 

websites: www.super-food.co.uk and www.herbshandshealing.co.uk 

For Water Filters 

Ion & Light; tel: 415-346-6205; website: www.ionlight.com 

The Soil Association, Bristol House, 40-56 Victoria Street, Bristol BSI 

6BY, United Kingdom; tel: 011-44-0171-4901555 

Friends of the Earth, 1025 Vermont Ave., NW, Suite 300, Washington, 

DC 20005; tel: 202-783-7400 or 877-843-8687; fax: 202-783-0444 

For Food Dehydrators 

Perfect Health, 4872 Casitas Pass Road, Ventura, California 93001; tel: 

800-444-4584; email: [email protected]

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