Table of Contents:
Indroduction
Removing Toxins From Our Diet
Caffeine
Artificial Sweeteners and Fake Fats
Replacing Harmful Fats with Healthier
Fats
Replacing Some Common Chemical Foods with Natural
Versions
Common Salt and Sea Salt
Baking Powders
A Word About Aluminum
Meat and Dairy Products
Whole Grains
Fruits And Vegetables
A Word About Sugar
Conclusion
Bibliography
A Quick Reference to Eating for Optimum
Health
My interest in healthy eating began when I was 22, when for the first time in my life I seriously contemplated my lack of immortality and perpetual well being. I became hospitalized with mononucleosis, which illness caused high fevers, extreme nausea, and inflammation of the liver to the extent of its risking rupture. When I was discharged to go home, my doctor advised me that as this was a viral infection, there were no antibiotics to treat this illness, my only defense for recovery was rest and proper eating. After coming home from the hospital, I spent a month in bed too weak to get up, and I needed someone to help me walk a few feet across the hall to go to the bathroom. I needed to eat every three hours on schedule, if I didn't, I could quickly feel myself becoming weaker and sicker again. About a month and a half later I thought I felt well enough to go to church again, and during Relief Society I found myself becoming faint again. So I went right home, and the first thing I saw to eat was a package of cookies on the counter. I ate these, and soon I was throwing up, dizzy and in bed again for a few days. Not only did I need to eat on a regular schedule, but I needed to eat healthy food. I found that sugar made me very sick .
I had been advised to eat healthy, and at 22 I understood this to mean to not eat junk food or sweets, and to eat at regular intervals. I knew there was more to learn, so I bought a book on nutrition, and it gave recommendations on daily fat and calorie intake, and advised to cut back on caffeine and alcohol intake, 3 - 4 cups of coffee max a day and 1 -2 alcoholic drinks a day. I felt I had reached a dead end, because I was already living at a much higher level of nutrition than this.
In 1996, a dear friend of mine was diagnosed with cancer. She was advised to have the horrific treatment of a radical amputation of her arm and shoulder, and even with this surgery was given grim prospects for recovery. Naturally, before accepting this procedure, she and her husband researched every possible option. One physician she and her husband counseled with practiced a form of "integrative oncology", blending conventional cancer treatments with homeopathic and natural medicine. This physician recommended severe diet changes to promote her best health and well being, removing anything from her diet that would be a burden for her system, and adding items that would be for her benefit.
Cancer is a mysterious and not fully comprehended disease, however much of what we do know points to a causal effect due to exposure to toxins. Cancers known to have a direct cause from a toxic exposure are lung, throat, and oral cancer from tobacco use and second hand smoke, skin cancer from toxic levels of repeated sun exposure, and colon cancer, where waste products aren't completely eliminated from the intestines. Another insight into the mysteries of cancers point to immune system deficiencies in destroying pathogens. Crown gall is a disease which effects rose bushes. A virus enters the rose's crown, the crown being the base from which the stems branch upwards and the roots grow downwards. The virus invades the crown's cells, and causes the cells to multiply rapidly. Nutrition is diverted to this cancerous growth, eventually starving and destroying the rest of the plant. Burl wood, occurring in many tree species, is wood with unusual knobby growths. These growths occur in nearly the same manner as crown gall, being caused by a viral infection which re-programs the tree's cells at the sight of the infestation to multiply rapidly and irregularly. Current cancer research is pointing to viruses as being a possible cause in several human cancers, and research firms are working on developing a vaccine for these types of cancers. If cancer, therefore is caused by toxins and pathogens, a practical preventative approach would be to remove all possible carcinogenic exposure and also to strengthen the immune system so it is capable of destroying microbial invasion.
In explaining this diet, the physician advised giving up all alcohol, tobacco, coffee, tea and caffeine, which of course, was not an issue for my friend. In addition to our basic L.D.S. health code, the physician advised to avoid any foods containing any form of chemicals, artificial ingredients, or artificial forms of processing as this branch of natural medicine views any of these artificial ingredients and means of processing foods as carcinogenic. To improve the functioning of the body's immune system, meat and dairy products are removed, as they are the most typical source of food allergens. To additionally strengthen the body, consumption of foods with only the highest nutritional value are allowed. Refined, bleached, and nutritionally deprived grain products are replaced with nutritionally diverse whole grains. Patients are advised to consume large amounts of fresh fruits and vegetables, reaping their treasure trove of vitamins, minerals, fiber, anti-oxidants, and myriad health promoting contents. Refined sugar is strictly prohibited, as it possesses no nutritional and only detrimental value.
One evening my friend and her husband came over to our house and we discussed at great length and detail many of the treatment options before her. As we discussed the treatment program of the integrative oncologist, we read the Word of Wisdom and felt that the dietary advice was in complete harmony with the Word of Wisdom and I felt that I had finally found the nutritional advice I had been searching for since my hospitalization with mononucleosis.
My sweet friend lost her mortal battle with cancer on May 30, 1998. Some have asked me if I now question this diet's validity. I believe wholeheartedly still that this diet has great value. As for Lisa, medically I feel no treatment could have saved her. The cancer was so advanced before she was diagnosed that her death does not invalidate any treatment she received or substantiate other treatments she could have received. I believe only an earlier diagnosis would lend clarity to what would have been a plausible cancer treatment for her. Spiritually, at her funeral service I was comforted with a knowledge that regardless of all treatments, delayed diagnosis, ineptitude of medical professionals or the miserly hagglings of insurance companies, the Lord called her home. The months before her death, I watched her suffer unspeakable pains and horrors and I became filled with bitterness and anger toward those professionals whom I considered incompetent and management organizations whose prime directive was not the alleviation of human suffering but the preservation of the bottom line on a balance sheet.
But the peace of the Lord filled my aching heart at this most tender of times and comforted me, letting me know it was His will, not the fallibility of the world, which brought her home, and my bitterness was removed and my heart was healed.
I first encountered this diet as a cancer treatment, but through my continual studies, I have come to the conclusion that it is beneficial for all persons in nearly every age group and condition who wish to improve their health and well being. Even those with allergies may alter this diet to their specific needs while adhering to the diet's basic principles. This diet would be appropriate for most diabetics and especially for individuals at risk for heart disease who must control their cholesterol, saturated fats, and sugar intake. I was surprised to learn that this diet was beneficial to those suffering from such diverse conditions as arthritis and chronic headaches, as there are common ingredients in our foods that aggravate these conditions. Many diets are designed as a weight -loss program, and while the main goal of this diet is to promote complete health and strengthening of the body's immune and healing systems, weight control is a direct benefit of this diet. My friend's husband, who faithfully adhered to every aspect of his wife's diet for many months, told me he had lost a lot of weight saying, "How can you not? You can't have any saturated fats, dairy products, red meat, or sugar, what's left to fatten you up?"
As stated in the introduction, on this diet one must avoid any foods containing any form of chemicals, artificial ingredients, or artificial forms of processing.
A comment I have heard repeatedly is, "Well, if it is allowed to be in food, it must be O.K." Is everything sold in our supermarkets with its FDA approval known to be health risk free? Is caffeine perfectly safe with no side effects to consider, are cigarettes, sold with FDA testing and regulation, straightforward concerning their actual ingredients? Are our memories too short to remember starch blockers, saccharine, and alar? Has our advanced civilization created a system of regulation impervious to corruption, shortsightedness, and human error? Is it possible that our modern science is so great we are infallible and we have made all of our mistakes and are past all of these former blunders?
We indeed enjoy a level of safety and security in purchasing our food that people in lesser developed countries sadly do not share, and I am grateful to have a Food and Drug Administration that has protected me from harm suffered by so many of our fellow human beings. However, this diet is based on a premise that natural is always superior to artificial, and artificial always has the possibility of health risks, known or yet to be studied and articulated. I feel this philosophy is in harmony with the Word of Wisdom's advocation to use every wholesome herb and fruit "in the season thereof" and with the statement in D&C 104:17, "For the earth is full, and there is enough and to spare, yea, I prepared all things. " I trust in the manner that the Lord prepared our food, that the way it is naturally offered by the earth is best.
As a humorous side note, the level of trust we, as Americans typically have in our food mystifies many foreign visitors who are aghast that we buy pre-packaged hamburger. We never think twice about what it actually is and are perfectly comfortable eating it. In most foreign countries, butcher shops leave the hooves on the sides of beef and the butcher prepares the desired cut of meat in front of the customer. Chicken is sold with the feet attached. Our American aesthetics typically find this grotesque, ironically the rest of the world finds our method of purchasing prepared meats repulsive as they wish to be more assured of the identity of the item.
Growing up, my mom and grandmas always canned food, and I have done a little of it myself. Since learning of this diet and its restrictions of any chemicals, I have wondered why they are used so profusely in commercially sold food products. One who has canned knows that no chemicals are needed in the process, the food is preserved through heat sterilization and sealed aseptic containers. All foods, even meats may be safely prepared in this manner without chemicals to preserve them.
Organic produce which is grown without synthetic chemical pesticides or fertilizers, contaminates neither people nor their environment. Organic farming techniques are constantly improving non-chemical pest control methods, and raising crop yields using natural fertilizers. The demand for organic produce is constantly increasing which proportionately brings down its price. Two years ago, I could only find organic produce at Washoe Zepher Food Co-op, and it was significantly more expensive than the typical supermarket fare, now I find it in Raley's and Albertson's at a very competitive price, many times at the same price as its non- organic counterpart.
One who follows this diet to its strictest rules would consume only organic produce. I have to admit I have not been so diligent and have bent to some practical concerns such as availability, convenience, and price. If one is to consume non-organic produce, one should always thoroughly wash it (wouldn't you anyway?) to remove any surface pesticide residues.
I have found that this section of the diet has been the easiest and most immediately rewarding part to follow. I have been amazed at how much better real food tastes than artificial food. Before I never paid a difference to the taste of pure food and chemical food, but it is like my taste buds have been awakened, almost in the same way that a former smoker who never before was bothered by the smell of cigarette smoke now finds the smell of smoke disgusting. This last Thanksgiving, I made some pumpkin pies from scratch. The ingredients were pumpkin, eggs, sugar, whole cream and spices, and there were no left overs. For Christmas, I wasn't feeling quite so domestic, and I bought a frozen pumpkin pie. I found it so disgusting I threw it away after we had tried a few little bites. I read the ingredients and thought, how could a concoction of MSG, maltodextrin, FD&C colors #'s 5, 12, &7, hydrogenated cottonseed and palm oil, guar gum, modified food starch, sodium acetate, cellulose gum, hydrolyzed plant protein, xanthan gum, silicon dioxide, isolated soy protein, propylene glycol, monoester emulsifiers, and sodium aluminum phosphate taste like the pie I had made? Think about the last time you had hand cranked ice cream and how it tastes compared to what you regularly buy in cartons. The difference in taste is the chemicals and artificial anti-hardening ingredients. Why do they do it? If properly frozen and packaged, ice cream has no problem staying fresh, but years ago a marketing department determined people wanted ice cream that didn't get too hard in the freezer (homemade ice cream will get very hard) and so better taste was sacrificed.
Even though my homemade pumpkin pie was far from complying with the strictest of the diet's rules, at a most basic level it had absolutely no artificial ingredients, which was immediately rewarding to my taste buds, and although not nutritionally perfect was healthier than one with dangerous chemicals.
I do not want to get into a debate of the doctrinal aspects of caffeine use in this discussion. If you have doctrinal questions on the use of caffeine, I ask that you direct them to our bishop or stake president.
For reasons of wishing to promote health and well being alone, caffeine does not belong in our diets. The use of caffeine causes multiple health problems: Caffeine is a contributor to heart disease; it causes heartbeat irregularities, it increases the heartbeat while constricting certain blood vessels, increasing the likelihood of heart attack and stroke. Caffeine has been shown to cause cancer, fibrocystic breast disease, birth defects, miscarriage, and infertility. Caffeine increases the stomach's output of acid, causes insomnia and diarrhea. Caffeine use is connected with chronic headaches and is ironically found in over the counter headache medicines, as well as in cold medications, allergy and diet pills. Caffeine use causes irritability, nervousness, and trembling.
In addition to all of the above, caffeine interacts dangerously with other medications.(Tufts, p. 66-71)
In his book Eight Weeks to Optimum Health, Dr. Andre Weil discusses the harms of caffeine, and how people may break themselves of this very addictive drug. For those wishing to quit using caffeine, his book might be useful.
Artificial Sweeteners and Fake Fats
Just as all artificial chemical ingredients are prohibited in this diet, artificial sweeteners and fake fats are especially avoided. The case history of the cancer link to saccharine is long and detailed, the evidence against aspartame, commonly labeled "Nutra-Sweet" or "Equal" is rising. Recent inquiries into the scientific validity of the FDA approval procedures question whether or not aspartame met the required criteria to be allowed as a food additive. For example, lab rats were fed aspartame pellets that were not dissolved into the rats' regular food and were of a much larger size and unique texture. The initial results showed no cancer risk to the rats, however, some reviewers question if the rats ever ingested the aspartame at all. Aspartame has been found to aggravate chronic headaches, as well as being suspected as a carcinogen. Pregnant women are especially cautioned against aspartame consumption, as it may pose risks to the developing unborn child.
The study of the efficacy of artificial sweeteners to assist in weight loss has been extensively studied for over twenty years, and artificial sweeteners have not been shown to contribute to weight loss. Researchers theorize that the body may metabolize artificial sweeteners similar to sugars, or that consumers may perceive that these foods' lower calorie content may allow themselves over consumption of other foods. Diet soft drinks are especially asinine to weight loss, as their high sodium content promotes water retention.
Olestra is the trademarked name of a product marketed and developed by Proctor and Gamble which is loosely termed a "fake fat" or a "fat replacement". This chemically engineered fat is molecularly restructured to be indigestible to humans, and therefore a non-fattening and non- caloric fat. Olestra is used in the preparation of foods, and as yet is not sold as an individual item. Olestra has been introduced in a fat- free potato chip product. Olestra has been found to leach vitamins and minerals from the body and to cause mild to severe abdominal cramping and diarrhea.
Speaking of molecularly restructured fats, another category of artificial fats to avoid are hydrogenated oils.
The process of hydrogenating oils is to take an oil that is normally liquid at room temperature, and infusing it with hydrogen so it turns and remains solid at room temperature. A classic example of hydrogenated oil is Crisco. Crystallized Cottonseed oil, of which the name Crisco is derived is a liquid oil that has been blasted with hydrogen and viola! it is now a solid that remains so even through the hottest days of summer. Hydrogenated oils are everywhere in every type of prepared food. If you have ever noticed that natural peanut butter has oil floating on top while most brands do not, it is because most peanut butter is hydrogenated so the oil doesn't separate out. The sugar content in typical brands of peanut butter is another reason to steer clear of them. Hydrogenated oils are a staple in fast food shakes, keeping them thick and creamy through the hottest days of summer in sweltering cars.
Hydrogenated oils are used in almost every snack and prepared food. Along with preservatives, they extend the shelf life of food by delaying oils from turning rancid.
What are the health risks of consuming hydrogenated oils? The physical structure of some of the fatty acids become altered during the process of hydrogenization, forming trans-fatty acids. These trans fatty acids are doubly harmful in that they raise levels of the "bad" LDL cholesterol and damage levels of the "good" HDL cholesterol.
Worse still, these molecularly altered fats have been shown to rupture cell membranes causing inflammation to the surrounding tissues. Hydrogenated oils have been demonstrated to aggravate conditions such as arthritis and chronic headaches in this manner and according to Dr. Weil, avoiding hydrogenated oils may be one of the most effective treatments for arthritis sufferers.
Replacing Harmful Fats with Healthier
Fats
The healthiest of fats are low in saturated fats, have no chemical additives or artificial means of processing. Dr. Andre Weil, In his book, Eight Weeks to Optimum Health, recommends using only Extra virgin olive oil, and where a more neutral taste is desired, canola oil.
Although butter is high in saturated fat and cholesterol, because it is not a hydrogenated fat as is margarine, Dr. Weil states that butter is a better choice between the two. An even better choice than butter or margarine are some new emulsified vegetable oil spreads found in the refrigerators of health food stores (I've found it at Raley's) made without heat or hydrogenation. As with all fats, one must consume them in careful moderation.
Replacing Some Common Chemical Foods with Natural
Versions
Common table salt is 1/4 to 1/3 sugar by weight. (The label says "Dextrose") Common salt also contains ground plastic as an anti-caking, free flowing agent. (The label reads "silicone") It is recommended on this diet to replace common salt with Sea Salt, which is salt and only salt .One can purchase sea salt in the form of rock salt, or more conveniently, Bob's Red Mill Brand offers ground sea salt . I have not found caking to be a problem in our dry Nevada climate, but if free flowing becomes a problem, do as they do in the South and add rice to the salt shaker. Sea salt has a much more potent flavor than common table salt and less is needed for the desired effect. Incidentally, sea salt is preferred by gourmets for its superior flavor. Common salt typically contains iodine which is a necessary nutrient for human nutrition, while sea salt does not . A quality daily multi vitamin supplement will supply the recommended amount of iodine. A lesson in reading labels was taught to me in the purchasing of some Sea Salt. I was in the health food section of Raley's looking for sea salt and I saw a package labeled "Hain's Pure Food brand Sea Salt." The words "pure" and "sea salt" seemed to fit the bill for what I was after so I purchased it and brought it home. When I was home, I glanced at the label and was taken back to see that this had dextrose and silicone listed in the ingredients. The lesson is that one must always read labels if one is to be dedicated to following this diet, even, if not especially on foods labeled as healthy, natural, or pure.
Commercially prepared baking powders typically contain as leavening agents either Aluminum or Phosphates, or a combination of both. Neither of these ingredients comply with the chemical free principles of this diet. An excellent and natural substitute for these types of baking powders is a combination of cream of tartar (which is made from grapes) and baking soda. Betty Crocker recommends substituting 1 teaspoon baking soda plus 1/2 teaspoon cream of tartar for 1 teaspoon of conventional baking powder. The Wheat for Man Cookbook recommends quickly mixing and transferring your product to the oven when using a cream of tartar substitute. I am happy to report successful baking results with this natural baking powder substitute, and also that it is more economical, too.
As stated in the discussion with salt, it is essential to read all labels of commercially packaged foods. This may seem tedious at first, but you will soon become familiar with acceptable products and their locations. Your cabinets will gradually become filled with healthy products as new ways replace old habits, and following this diet will become easier all the time.
Another less obvious source of toxins may come from our cookware. Some advocates of health and nutrition believe that aluminum cookware may be harmful in that aluminum may be an element toxic to our health. Research is pointing to concentrated levels of aluminum in our systems to be contributing factors in neuro-degenerative diseases such as Alzheimer's and ALS, as autopsies have shown these patients to have excessive concentrations of aluminum in their brains. I realize this may be one of the least convenient areas to comply, as replacing one's inventory of cookware may be prohibitively expensive. As a culinary note, I had an old stock pot made of aluminum, and a newer glass stock pot. I noticed one time that the stew I made in the glass pot had a better flavor than the stew cooked in the aluminum pot, as the one cooked in the aluminum pot had a slight metallic taste.
Some individuals who are ultra cautious about harmful ingredients will not use conventional health and beauty products, as items such as makeup and deodorants commonly contain aluminum. Tom's of Maine is a health and beauty product line made with natural ingredients, I have seen it sold at Raley's, Trader Joe's, and Washoe Zepher Food Co-op.
They harm our bodies and the earth, they taste bad, they aren't necessary for sanitary packaging, and alternative farming methods have been proven effective in raising successful crops. I hope the demand of continually enlightened consumers makes chemicals in our foods part of our past and purer, healthier food a legacy to our descendants.
D&C section 89:12-13 states:
12 Yea, flesh also of beasts and of the fowls of the air, I,
the Lord, have ordained for the use of man with thanksgiving;
nevertheless they are to be used sparingly;
13 And it is pleasing unto me that they should not be used,
only in times of winter, or of cold, or famine.
The second category of prohibited ingredients, of which I have to admit is the most difficult one for me personally to comply, is all animal products. Modern science is articulating on the healthy aspects of the Lord's council given in 1833 to use animal products sparingly. First, animal products are the source of all cholesterol in our diets. Cholesterol is a substance derived primarily from fats, manufactured in the liver. Our bodies are capable of manufacturing all its needed cholesterol without the consumption of additional cholesterol. Although cholesterol performs many vital functions, excess cholesterol has been demonstrated to contribute to serious health threats. Excess cholesterol becomes deposited as plaque in the arteries, leading to strokes and heart attacks, which if not fatal, are seriously dehabilitating.
Besides containing cholesterol, animal products are often high in saturated fats, the most unhealthy of fats, which raise the levels of the "bad" LDL cholesterol. Red meat contains the highest levels of saturated fats and cholesterol.
Besides the issue of saturated fats and cholesterol, the purity of animal products is highly suspect. Most commercially raised livestock are heavily treated with growth hormones and antibiotics. It doesn't take too much imagination to wonder if there is a connection between consuming artificial growth stimulants and a cancerous response of abnormal cell growth.
In addition to the drug content in animal products, the purity of the animal's diet is questioned. Many seafood products have objectionable levels of mercury and other contaminates in their flesh.
Dairy products, the most common food allergy, naturally contain animal hormones, and it is believed that they may aggravate skin conditions such as acne. I have personally found that giving up dairy products has improved my skin. (I had hopes approaching 30 would help!) Rice and almond drinks are very delicious, low fat, milk replacements. I even enjoy soy drinks, but the word soy scares some away, and one must watch the fat content.
At a dinner with my friend, we all agreed that it was easy to give up meat and milk, but cheese was the hardest of all to give up on this diet. After all, cheese is the crowning ingredient to tacos and the definitive ingredient in lasagna. I have tried various soy cheeses, and they are good, but as of yet, I have not been convinced I'm eating the real thing. They seem to be improving, so I still occasionally try a new brand.
I have found many alternatives to using meat in food, and they are surprisingly delicious, so much so that you may not even notice they are not meat, and that you might even prefer eating them on taste alone, even if you didn't know that they were so superior in their nutritional properties. Gratefully, science has greatly progressed in this area, and if you are fearful of flashbacks from the school lunchroom TVP you were tortured with many years ago, you will be pleasantly surprised with the good products available today, if you are willing to give them a try. In his book, The Taste for Living Cookbook, Michael Milken brags,
"One day I decided to put my new diet to the test. I invited some colleagues to lunch. They were as far removed from the vegetarian crowd as you could get, and I wanted to see how they would react to one of my typical meals. Beth (his chef) served Reuben sandwiches, and afterwards I asked my guests what they thought they'd eaten. No one guessed that the cheese and Russian dressing were soy based and the meat was actually tempeh. They all thought that the sandwiches were delicious. I knew if these die hard carnivores like these were convinced, we were on to something good."
For someone wishing to comply with the no meat and dairy requirements of this diet, I highly recommend this cookbook. The goal of its authors, and mine personally as I try to adhere to this diet is "To make practical use of the latest nutritional research without giving up the joy of eating. "
If you find this requirement of no meat and no dairy is too stringent, a more moderate approach may be to replace all red meat with the white meat of poultry such as chicken breast and ground turkey. Although Dr. Weil advocates replacing these items in our diets with more soy products, he is moderate on this point, and also advocates eating fish from cold northern waters such as salmon, sardines, kippers and mackerel. For information and recipes on their healthy preparation, his book may be helpful.
16 All grain is good for the food of man; as also the fruit
of the vine; that which yieldeth fruit, whether in the ground or
above the ground&emdash;
17 Nevertheless, wheat for man, and corn for the ox, and oats
for the horse, and rye for the fowls and for swine, and for all
beasts of the field, and barley for all useful animals, and for mild
drinks, as also other grain.
-Doctrine and Covenants 89:16&17
One who has seen the Food Guide Pyramid knows that the base of the pyramid is made of grains, which ideally should make up the bulk of our diets. Grains are as stated in verse 14 of the Word of Wisdom, "The Staff of Life". When one learns of the vast nutritional diversity contained in whole grains, it is no mystery as why this diet advocates replacing refined grains with whole grains. To understand the nutritional value of whole grains, it is important to understand the structure of a grain kernel.
The wheat kernel consists of three important parts; the bran, the germ, and the endosperm. The bran, or outer covering, consists of layers rich in numerous vitamins, minerals, as well as high quality protein. The germ, or embryo, from which springs new life, is one of the richest known sources of B and E vitamins and contains protein, fat and mineral matter. The germ and bran contain organic phosphates, which provide brain and nerve food. Calcium for bone and teeth is also supplied from these parts of the kernel.
The endosperm is the inner part of the kernel where cellulose, starch and gluten are stored, but where very little vitamin and mineral substance is present.
I contemplate in amazement the Lord's statement, "Wheat is for Man, the staff of life, and good for the food of man." (D&C 89: 14, 16 &17) as I read the list of vitamins and minerals present in a kernel of wheat.
The known Minerals in a whole wheat kernel are:
calcium, iron, phosphorous, magnesium, potassium, manganese, copper, sulfur, iodine, fluorine, chlorine, sodium, silicon, boron, barium, silver, and other trace minerals.
The known vitamins in a whole wheat kernel are:
Vitamin A. vitamin C, thiamin B1, riboflavin B2, pyridoxine b6, biotin, Vitamin E, niacin, pantothenic acid, inositol, folic acid, choline.
White flour is made only from the endosperm, the bran and germ being removed in the milling process. White flour is an empty calorie composition of simple starch and sugars, behaving nearly the same in metabolism as consuming plain sugar. Manufacturers of white flour have attempted to mask its nutritional apathy by calling it "enriched" through the scanty addition of a paltry few vitamins and minerals. As if its nutritional void wasn't reason enough to replace white flour with whole wheat flour, white flour commonly is bleached with chemical agents such as benzoil peroxide!
I have to admit, I couldn't imagine making an angel food cake with whole wheat flour, as some delicate confections need the light ariness of white flour, but if one must use white flour from time to time, at least use "unbleached" white flour to avoid consuming undesirable and potentially harmful chemicals.
I was surprised to learn that white rice is a refined grain. I simply thought that white rice and brown rice were different plant varieties, but all rice begin as brown rice, and is converted to white rice in a milling process similar to that of the stripping of whole wheat into white flour, with the same detrimental nutritional loss. I was crushed to learn that my beloved oriental calrose sticky rice was a refined grain when I thought I was being so good and healthy by making home cooked rice. In general I fix brown rice, but I haven't shaken my taste for this old favorite.
Besides its superior vitamin and mineral content, whole grains contain fiber, which refined grains do not. Fiber is essential to human health, and is critical in the roll of reducing the risks of heart disease and cancer. Fiber is believed to reduce cholesterol, and therefore reducing the risk of heart disease by absorbing fats and cholesterol, allowing them to be excreted out of the body. Fiber is thought to reduce the risk of colon cancer in a very mechanical way, simply in that fiber softens the stool and allows the body to more easily and quickly remove waste products and toxins. The lack of fiber in the diet and its resultant compacted waste product is additionally harmful in that the hardened waste, being difficult to move through the intestines, may become lodged and cause distention in the bowels or intestinal tract. The softening of the stool has the additional health benefit of lessening the trauma to the colon and bowels as waste is eliminated, an especially important factor in the treatment and prevention of hemorrhoids.
The National Cancer institute recommends the consumption of 20 to 30 grams of fiber a day. A simple and practical approach to determining if one is taking in enough fiber is if one is passing a hard and compacted stool, or a soft, paste-like (but never watery!) stool. Eating whole grains is a natural approach to correcting the unhealthy and harmful habit of passing hardened waste.
Grains, when eaten with legumes make a nutritionally ideal composition of perfect proteins. Some worry about suffering nutritional deficiencies when meat, the most common source of protein in conventional diets, is given up. One may safely, and very healthfully give up all animal products by the skillful pairing of grains and legumes.
Beans and rice, a traditional Southern dish, is a classic example of a perfectly paired and complete protein. Legumes, like grains, are also high in fiber.
10 And again, verily I say unto you, all wholesome herbs God hath
ordained for the constitution, nature, and use of man&emdash;
11 Every herb in the season thereof, and every fruit in the season
thereof; all these to be used with prudence and thanksgiving.
16 All grain is good for the food of man; as also the fruit of the
vine; that which yieldeth fruit, whether in the ground or above the
ground&emdash;
D&C 89:10-11, 16
The consumption of many servings of fresh fruits and vegetables is highly recommended in this diet. Besides their wealth of vitamins and minerals, it seems every month science discovers a new secret to the healthful bounty offered in fruits and vegetables.
Grapes were discovered a few years ago to reduce cholesterol. Tomatoes have been found to contain an anti-carcinogen. Ginger and pineapple contain natural anti-inflammatories. The list of healthful properties of fruits and vegetables is so vast, it is impractical to detail them in this discussion, my goal here is to encourage you enrich your healthful existence by consuming diverse varieties in large quantities.
All fruits and vegetables, if produced and prepared without chemicals, are good for our health, however, some methods of preparing and consuming vegetables delivers higher levels of nutritional benefits. Fresh fruits and vegetables are highest in nutritional value, followed by frozen produce, and then by canned fruits and vegetables, which in comparison to fresh, are considerably diminished in nutritional content, although not harmful and not without value.
The blood of living plants is chlorophyll. Chlorophyll manufactures plant energy from sunlight, and delivers this energy, along with vitamins and minerals in a soluble, cell ready form to the tissues of the plant. Chlorophyll is chemically akin to the structure of human hemoglobin, and is instantly absorbable in human blood. Live chlorophyll is present only in fresh fruits and vegetables, and it is theorized that the secret to fresh produce's healthful superiority is its blood and cell ready nutrition in the form of live chlorophyll. Vitamins and minerals are present in the flesh of frozen and canned produce, but this nutrition is only accessible to the body after it has been broken down and refined in the digestion process. (See Juicing For Life, by Cherie Calbom and Maureen Keane)
On this diet, all refined sugars are prohibited, and even natural sugars are closely controlled. Sugar has no nutritional value. The only useful metabolic function of sugar is to provide a quick source of energy, however, it is one of the least desirable methods of obtaining energy. Consumed sugars not instantly used as energy are converted to fat, contributing to a host of undesirable health risks of which we are generally familiar.
The more extensive dangers of sugar, of which I was previously unaware, are immune system impairments and cancer risks. Quite simply, sugar is cancer food. Cancer cells are rapidly multiplying mutant growths which monopolize the available energy resources of their given tissue area. Cancer cells thrive on the instantly available energy of sugar.
Just as dentists have told us to brush our teeth quickly after eating sugar because bacteria thrive in this medium and start to decay our teeth, excess sugar in our system raises the level of bacteria and microbes in our bodies and overstrain our immune system to keep the growth of pathogens in check. For one fighting an illness or infection, abstinence from sugar is especially beneficial for this reason.
Many of the recommendations in this diet may seem extreme or difficult when first presented. I fully admit my first thought when my friend presented this diet was, "What is this poor girl going to eat?" I have had two years to work with this diet and I am still not 100% compliant, but I have learned many things, made many good improvements to my diet, and it gets easier all the time for me to follow its recommendations.
In my primary attempts with this diet I tried to discover what was now possible to eat. I went to many bookstores, looking for cookbooks, found none specific enough, scoured the grocery stores for food made in this manner and was discouraged with constant dead ends. When I learned of Michael Milkin's new cookbook, The Taste for Living, I was ecstatic. Even still, a few of his recipes may need some adaptation. I have changed my thinking and a much more successful approach than trying to discover the right prepared foods and the right cookbooks is, "How can I make my favorite familiar foods comply to these guidelines?" With this mindset I have been pleasantly surprised how many favorite foods have been easily converted, and even more remarkably, are more delicious. The options are blossoming. I hope others who have learned to "re-engineer" delicious recipes will please share their creativity with me.
I plead for you not to be scared or overwhelmed by all of these new changes. Dr. Weil explains a gentle and practical approach to achieving these steps in his book with much greater detail than I can explain in this presentation. Try a little at a time, there are tremendous rewards for each step taken in the right direction, and I promise it gets easier as you become familiar with new foods and their preparation. I enjoy feeling healthy. Health has been taken from me for several seasons in my life, gratefully they have only been temporary, but I have ceased to take good health for granted and feel that I must cherish, protect and defend my well being, constantly receiving my health with gratitude and respect.
Juicing for Life A Guide to the Health Benefits of Fresh Fruit And
Vegetable Juicing
Cherie Calbom, Maureen Keane
Avery Publishing Group, Inc. Garden City Park, New York 1992
ISBN 0-89529-512-1
The Taste for Living Cookbook
Beth Ginsberg, Michael Milken
CaP CURE Santa Monica, CA 1998
ISBN 0-9660805-6-4
The Tufts University Guide to Total Nutrition
Stanley Gershoff, Ph. D.
Harper Collins New York, New York 1996
ISBN 0-06-273316-8
The Classic Wheat for Man Cookbook
Vernice Rosenvall, Mabel H. Miller, Dora D. Flack
Woodbridge Press Publishing Company Santa Monica, CA 1975
ISBN 0-912800-16-X
8 Weeks to Optimum Health
Andrew Weil, M. D.
Ballantine Publishing Group New York 1997
ISBN 0-449-00026-5
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Beginner |
Moderate |
Complete Compliance |
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Avoid all Word of Wisdom Don'ts: no coffee, tea, tobacco, alcohol, illicit drugs |
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No bleached flour or white bread |
Use white flour and white rice in moderation |
No refined grains: eat only whole wheat, brown rice, and whole grains |
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Be willing to try healthier substitute products. |
Eat only white, skinless poultry meat and seafood. No red meat. Use butter sparingly |
No meat or dairy products. Replace milk with rice, soy or almond drinks. Use soy cheese and meat products |
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Avoid all chemicals, artificial ingredients, and artificial processing in food. |
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Have olive oil or canola oil on hand, start to use them. |
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Use only olive oil or canola oil |
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No hydrogenated oils |
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Read labels, be aware of ingredients, buy better products when you shop. |
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Use pure sea salt. |
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Use cream of tartar based baking powder substitute. |
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Eat lots of fruits & veggies, buy organic when you can. |
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Eat only organic produce. |
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Replace cookware with glass cookware when economically practical. |
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Use no aluminum in cookware, or health and beauty products. |
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Be conscious of sugar intake. Try to avoid buying canned & prepared foods with added sugar. |
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No sugar. Replace sugar in recipes with fruit juice concentrate |
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Be conscious of fatty bread spreads. Use healthier alternatives. |
Use "fruit only" fruit spreads. |
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