(ebook) leaves from the tree of life - vegan cookbook recipes vegetarian (prevent or treat...

LL EE AA VV EE SSFROM THE

TTRREEEE OOFF LL IIFFEEVEGETARIAN WHOLE FOODS COOKERY AND HEALTH SEMINAR

Lee Heathman

Mildred A.Tillotson

Note to Reader:

The information in this book is presented for educational purposes. It is notintended to replace the services of healing professionals for conditions thatrequire them.

Copyright November, 1993 Lee Heathman and Mildred A. TillotsonRevised: January, 1996

All rights reserved

Preface

The authors of this book haveendeavored to present to you a simpleway to arrange your style of living sothat you can prevent many of thechronic degenerative diseases. Ourappetites and lethargy have combinedto interfere with our having the bestof health, considering the bodies thatwe have inherited. For four thousandyears this aging world has beengradually deteriorating because of thewashing effect of rainfall. We needthe rain to help things to grow. How-ever, the many soluble elements inthe soil have gradually been marchingoff to the lakes and seas. The resulthas been the deterioration of theplant growth on the land. Theprophet describes this in Isaiah 51:6,“The earth shall wax old like agarment, and they that dwell thereinshall die in like manner.”

We have not helped the situation.Food processors have catered to thewhims and tastes of us all and mademany quick and fast foods. Thenatural produce of the field from thisdeteriorating ground has been consi-dered “raw” material to use to takeapart and put money making itemsinto the market. In the process, wehave lost much of what the wiseCreator had placed in the edibleplants for us. We remove twenty ormore important constituents, addback six or so items, and say it is“enriched.” To keep it from spoilingwe put in additives and preservativesrather than to prepare it in a mannerthat would keep it from gettingmodified by oxygenation.

But there is hope. If we will but ask,God will give us the desire and thepower to correct our faulty appetitesand help us learn what is best for our

bodies. Let us consider the challengeto avoid foods that some would haveus buy for their profit, but would bedetrimental to our health.

This book was prepared for thepurpose of informing you and otherreaders about the major laws ofhealth. When these laws are put intopractice steadily and faithfully, ourwonderfully designed bodies canregain a great measure of our losthealth. Cancers can be prevented.The plugging up of our arteries allover our bodies can be reversed.Circulation to our hearts, joints, andbrains can be gradually reopened. Ourimmune system can be strengthenedto a remarkable degree.

The Creator has designed the naturalproduce in such a way as to supply uswith wonderful, tasty foods from thefarm and gardens. Let us endeavor tobuild up our soils, grow the best foodsthat we can, prepare them simplywithout spices or greases and oils ofall kinds, and eat them with relishand thankfulness for all those goodthings.

Those who have prepared this andsimilar manuals have observedmarked success in their friends whohave applied these health principles.No, not every disease can be over-come. We still live on a planet thatwill need to be recreated. But thatwill come in time. May God bless you,guide you, and strengthen you as youlearn how, and resolve to apply theselaws of health.

Milton G. Crane, M.D.Director of Medical Research

WEIMAR INSTITUTE

Encouragements

“I am very pleased with the book. It will be a great asset in working with your

students, and in presenting seminars. . .

“I know the Lord will bless you with success in making it available to many. I

believe it will fill a much needed spot in education of lay persons in the basic

laws of health. It is well documented, and very nicely laid out.”

Agatha M. Thrash, M.D.Preventive Medicine

UCHEE PINES INSTITUTE

Acknowledgments

Through various experiences andcircumstances the authors have cometo appreciate more and more thehealth principles given by our Creatorin His Word; also, the soundprinciples and guidelines, so inharmony with the Scriptures,recorded in the works by Ellen G.White, well-known Health Educator.As we have shared these principleswith others and have seen them reapthe benefits of improved health, adesire crystalized to share them on abroader scale through this manual.

The authors gratefully acknowledgethe assistance and support of MiltonG. Crane, M.D., and Agatha M. Thrash,M.D., FACP, who have taken time fromever busy schedules to review themanuscript, and to share theirwisdom and expertise through helpfulrecommendations and suggestions,--

and encouragement. Words cannotfully express our appreciation fortheir professional insights and theirinvaluable help.

Many thanks also to our husbands, RayHeathman and M. G. Tillotson, fortheir contributions, suggestions, andencouragement as they have workedwith us on this project, and to themany others who have offered helpfulsuggestions and shared recipes.

May this study guide help to awakenin you a desire to more fullyunderstand our Creator’s plan for usin a fuller, richer, more joyful lifehere, in preparation for the future life.Carefully study your needs, and makechanges wisely to bring your lifestyleinto harmony with the laws of yourbeing.

LL EE AA VV EE SS FF RR OO MM TT HH EE TT RR EE EE OO FF LL II FF EEVegetarian,Whole Foods,Cookery and Health Seminar

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The late Lee Heathman, co-author of the Leaves from the Tree of Life,

Vegetarian Whole Foods Cookery and Health Seminar Manual, longed to help

others in some special way. In her search for avenues of service she made

arrangements to participate as a Observer/Trainee Home Health Counselor for

the NEWSTART“ program at Weimar Institute in Northern California,

(returning several times later for more training). Her enthusiasm for what she

learned, experienced, and observed, knew no bounds when she returned to her

home in Oregon. She designed a program based on the Weimar NEWSTART“

Homestyle program, adapting it to large group presentations. Working with a

friend who was already conducting cooking schools in the area, they launched

the program in her home church. These were an immediate success,— well

attended and greatly appreciated by the attendees.

A year or two later Lee invited Merle and co-author Mildred Tillotson to assist

in the program. Merle and Mildred had a long-time interest in the better life-

style presented in this program, having earlier attended health classes on the

East Coast and making some life-style changes at the time; however, they were

impressed by the practical applications of health principles, and the delicious

as well as nourishing recipes presented in these classes. Also, after seeing

many people experiencing marked improvement in their health, including

lowered blood pressure, reduced insulin requirements, abatement of many

heart symptoms, and a sparkle returning to the eyes of the attendees, they did

not want to miss a seminar.

During the few years the two families were privileged to work together in these

cooking and health seminars, they felt a need for a study guide based on the

sound nutrition and health counsel given in the writings of Health Educator


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Ellen G. White in such books as Healthful Living, Ministry of Healing, and

Counsels on Diet and Foods, as supported by current scientific findings. The

Leaves from the Tree of Life Manual is the product of this need, and it has been

well received in communities where it has been used.

Ray and Lee Heathman have introduced the manual through many successful

seminars on the East Coast while their work was centered at Hartland

Institute, Rapidan, Virginia, as well as in other parts of our country, and many

foreign countries as well. Many others are now conducting seminars in their

home areas.

Merle and Mildred Tillotson have continued, with the help of many team

members, to present twice-yearly seminars in their home church based on this

manual.

Those who engage in this work are twice blessed. Blessed as they share the

many practical nutrition and health topics, and blessed as they see marked

improvement in both physical and spiritual health of those who attend the

seminars and put into practice what they learn.

A companion Instructor’s Manual is also available, which provides information

on how to to present the material, and how to organize a team for a seminar,

with job descriptions for team members, and various other worksheets. The

motto for the seminar is:

“Choose Something Better.”

The manuals are available from (request information on quantity discounts):


7

Gateways to Health Publishing

P O Box 1250

Grants Pass, OR 97528-0102

Phone: (541) 476-2446

For more information concerning the manuals or presenting seminars, contact

the Publisher, or:

Ray Heathman

19964 Riverside Avenue, Sp 92

Anderson, CA 96007

Phone: (530) 365-2584

OR ((916) 365-8905

For assistance in presenting seminars contact Ray Heathman.


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Table of ContentsAn Overview 9

Lesson 1 NUTRITION 13Breakfast - Grains 21The Digestive System 26

Lesson 2 EXERCISE 32Carbohydrates (sugars) 37Basics! (Cells) 42Bones and Muscles 44

Lesson 3 WATER 47Protein (Plant Proteins) - Use of Nuts 54Skin and its Functions 63

Lesson 4 SUNLIGHT 65Fats and Oils 69Heart and Circulation 81

Lesson 5 TEMPERANCE: Spices, Vinegar 86Stimulants, Tobacco, Alcohol Drugs 94Protein (Animal Proteins) 106

Lesson 6 AIR 114Vitamins, Minerals, and Phytochemicals 118Breadmaking 125Lungs and Respiration 126

Lesson 7 REST 129Teen Needs 138The Immune System and Self-Poisonin 139 Brain and Nerves 143

Lesson 8 TRUST 147Menu Planning 150Rational Remedies. A Sampling of 156

Appendix Recipes 159Leaves from the Tree of Life (Promises) 195Bibliography 197Recommended Reading 198


I X

An Overview

Much could be said about the healthproblems facing our Nation, and theworld. Not only are health care costsalmost out of reach, but the sickness,suffering, and pain experienced by somany should be a matter of deepconcern to all.

Many are becoming aware of the factthat something can be done. The

original diet and lifestyle given inEden is gaining the attention of many.

A marked improvement in health ispossible for those who will learn andpractice the principles of healthfulliving. This seminar is based onpractical, easy to apply principles thatpromote health, with tasty, nutritious,recipes to support a healthy, active,life.

MOTTO

CHOOSE SOMETHING BETTER

“Something better is the watchword of education, The law of all true living.”Ellen G. White, Education, 96

“It is in these promises that Christ communicates to us His grace and power.They are leaves from that tree which is ‘for the healing of the nations.’”Revelation 22:2. Ellen G. White, Ministry of Healing, 122

From Eden Lost . . . . . . . . . . . . . . . . . . To Eden Restored

“And God said, Behold, I have given you every herb bearingseed, which is upon the face of all the earth, and every tree,in the which is the fruit of a tree yielding seed; to you it shallbe for meat.” Genesis 1:29

“In the midst of the street of it, and on either side of theriver, was there the tree of life, which bare twelve manner offruits, and yielded her fruit every month; and the leaves of thetree were for the healing of the nations.” Revelation 22:2

Health is a wonderful boon to thosewho possess it, a treasure of greaterworth than a limitless bank account.A joy to the owner, and a help toothers. It is the only real treasure wehave in this life, secondary only topossessing the Pearl of Great Price.

Without health, we loose all; and life isa burden. Disease (poor health) is notenjoyable to the sufferer; it also is aburden to those caring for thesufferer. It is a distraction from life’spursuits, and very costly in time andresources. Disease is not normal.


X

The Laws of Life

“Study that marvelous organism, the human system, and the laws bywhich it is governed.” Ellen G. White, Healthful Living, 15

To know and cooperate with the lawsof health in order to retain, or regain,health is most important. The studyof disease takes a secondary place tothe study of the laws of life. To knowhow to employ every rational means atour disposal in order to avert sicknessshould be our constant study and goal.

Life’s activities are centered in thehome. Parents should be an exampleof good health practices, and shouldtrain children from their earliestyears to treasure and care for theirhealth that they too will enjoy a fuller,richer, life,--as free from pain andsuffering as possible.

Disease does not come without cause. By a disregard of the laws of health theway is prepared and disease invited. Some of the causes include:

1. Lack of deep, full inspirations ofair which impairs the action ofstomach, liver, lungs, and brain.

2. Feebleness and paleness fromclose confinement indoors.

3. Irregularity in eating, or eatingtoo much or hurriedly, overtaxesthe digestive organs,-- and produces impure blood and afeverish state of the system.

4. Inadequate food, in quantity orquality, and poorly cooked food,deprave the blood by weakeningthe blood-making organs.

5. Eating meat increases ten-foldthe liability to take disease.

6. Many become invalids chieflybecause the blood does notcirculate freely, and the changesso essential for health and life donot take place in this vital fluid.

7. Overtaxing the strength and bodyreserves not only increasesliability of taking cold, but diseasecan assume dangerous formsunder these conditions.

8. Depression, sadness, and gloom-ines are fruitful causes of disease.

The object of this Vegetarian Whole Foods Cookery and Health Seminar is toteach principles of healthful living that will give nature a chance to remove andresist disease.

OVERVIEW

XI

“There are many ways of practicingthe healing art, but there is only oneway that Heaven approves. God’sremedies are the simple agencies ofnature, that will not tax or debilitatethe system through their powerfulproperties. Pure air and water,cleanliness, a proper diet, purity oflife, and a firm trust in God, areremedies for the want of whichthousands are dying, yet theseremedies are going out of datebecause their skillful use requireswork that the people do notappreciate. Fresh air, exercise, purewater, and clean sweet premises. arewithin the reach of all with but littleexpense. But drugs are expensive,both in the outlay of means, and theeffect produced upon the system.”

Ellen G. White, Healthful Living, 225

“Nature is a power, but the God ofnature is unlimited in power. Hisworks interpret his character. Those

who judge him from his handiworks,and not from the suppositions of greatmen, will see his presence ineverything. They behold his smile inthe glad sunshine, and his love andcare for man in the rich fields ofautumn. Even the adornments of theearth as seen in the grass of livinggreen, the lovely flowers of every hue,and the lofty and varied trees of theforest, testify to the tender, fatherlycare of our God, and to his desire tomake his children happy.” Ibid, 285

“And so far as possible, all who areseeking to recover health shouldplace themselves amid countrysurroundings, where they can havethe benefit of outdoor life. Nature isGod’s physician. The pure air, theglad sunshine, the flowers and trees,the orchards and vineyards, and theoutdoor exercise amid thesesurroundings, are health-giving, life-giving.” Ellen G. White, Ministry of Healing, 263

Although Health Educator Ellen G.White penned her works about ahundred years ago, her books arerecognized today for providing soundprinciples for diet and healthful living.Dr. Clive McCay, Professor of Nutritionat Cornell University a few years ago,commented:

“In spite of the fact that the works ofMrs. White were written long beforethe advent of modern scientificnutrition, no better over-all guide isavailable today.” “Finally, one canwonder how to make her teachingsmore widely known in order tobenefit the over-crowded earth thatseems inevitable tomorrow with thepresent rate of increase of the world’spopulation.” Clive M. McCay, Ph. D.,

A Nutrition Authority Discusses Mrs. E. G. White,Review and Herald, February 26, 1959

These books are recognized by healtheducators today as providing the mostup-to-date information and guidelinesfor sound nutrition.

It is not the purpose of this studyguide to establish rigid rules foreveryone to follow, but to providebasic guidelines and information toaid those seeking to maintain and/orimprove their health, to do so. Also,to provide some ideas and suggestionsfor putting into practice the choicefor a better lifestyle.

Yes, study your own needs, and theneeds of your family. These may varydepending on the type of activityengaged in, and the the varyingclimate in your locality. A word ofcaution: Avoid extremes!


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“Pure air,sunlight,

abstemiousness,rest,

exercise,proper diet,

the use of water,trust in divine power,-- these are the true remedies.

Every person should have a knowledge of nature’s remedial agencies andhow to apply them. . .

The use of natural remedies requires an amount of care and effort thatmany are not willing to give. Nature’s process of healing and upbuildingis gradual, and to the impatient it seems slow. The surrender of hurtfulindulgences requires sacrifice. But in the end it will be found thatnature, untrammeled, does her work well. Those who persevere inobedience to her laws will reap the reward in health of body and health ofmind.” Ellen G. White, Ministry of Healing, 127, 128

The key topic for each lesson in thisManual is based on one of the above“true remedies.”

Nutritional and other healthinformation presented with the keytopic is designed to enhance theunderstanding, appreciation, andapplication, of the “true remedy.”

May the material in this Manualincrease your desire to learn more ofthe wonderful mechanism of thehuman body, the habitation of themind and soul. Even though themysteries of its operation are beyondthe scope of human science, much isknown of its operation,--enough to

challenge our thinking. May this studydeepen your desire to preserve thishabitation in the best of health, tomake possible a more fulldevelopment of the intellectual,moral, and spiritual powers throughthe enabling grace of God.

Birds of the air follow laws that governthem. Some observe seasonalchanges, migrating from country tocountry to find a climate suitable totheir needs and happiness. Joy andhappiness, and increased vigor andvitality, can be ours as we learn tobring our lifestyles into harmony withthe laws of our being.

Choose something better

I will praise thee; for I am fearfully and wonderfully made: marvellous are

thy works; and that my soul knoweth right well. Psalm 139:14

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVEGETARIAN, WHOLE FOODS, COOKERY AND HEALTH SEMINAR

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N U T R I T I O N . . . A Science in Value Above all Other Sciences

WW aa tt cc hh ww oo rr dd

Use whole foods as grown

“The diet affects both physical and moral health.”Ellen G. White, Healthful Living, 76

“Grains,fruits,

nuts, andvegetables

constitute the diet chosen for us by our Creator. These foods, prepared inas simple and natural a manner as possible, are the most healthful andnourishing. They impart a strength, a power of endurance, and a vigor ofintellect, that are not afforded by a more complex and stimulating diet.”

Ellen G. White, Counsels on Diet and Foods, 313

In the beginning God created the heaven and the earth.And God said, Behold, I have given you every herb bearing seed, which isupon the face of all the earth, and every tree, in the which is the fruit of atree yielding seed; to you it shall be for meat. Genesis 1:1,29

Sometimes we hear the wordsspoken, “Oh! I’m just a housewife.” Aperson gets the impression that thespeaker wishes she had a morechallenging position in life. But thework of a housewife in making a house

a home is most important. The workof cooking that is included in theseresponsibilities is an art, and a“science in value above all othersciences.” Yet it need not becomplicated and time consuming!

“Cooking. . . is a science in value above all other sciences. Thus God regards thepreparation of healthful food. He places a high estimate on those who do faithfulservice in preparing wholesome, palatable food. . . .This talent should be


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regarded as equal in value to ten talents; for its right use has much to do withkeeping the human organism in health.” Ibid. 251


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Why should we choose something better?

Deficiency and infectious diseaseshave been the main causes ofpremature death during the past fewcenturies. With the advent of refined,devitalized foods, degenerativediseases have become the leadingcauses of premature death.

Of the ten leading causes of death inthe United States based on 1987 data,heart diseases, cancers, and strokes,accounted for about two thirds ofthem. Diet is credited with playing apart in these premature deaths, aswell as in deaths from diabetes andatherosclerosis, which account forabout another 3% of the ten leadingcauses of premature deaths.

Although diet is not credited withplaying a part in the other five leadingcauses of death, including pneumoniaand influenza, suicide, and chronicliver disease and cirrhosis, it no doubtshares in the responsibility.

Individuals subsisting on devitalizedfoods, or on a diet with an imbalanceof nutrients, and/or consume morethan they need (even of good foods)may:

(1 ) Weaken the immune system sothat it may not be able to copewith infectious diseases suchas pneumonia and influenza.

(2 ) Lead to mental depression sothat a person feels unable tocope with life.

(3 ) Overtax the liver, resulting inself poisoning, and variousliver diseases.

The cost of all the illness precedingthese deaths is measureless when oneconsiders not only the monetary valueof skyrocketing health care costs, butalso the physical suffering of thosewho were ill, and the emotionalsuffering of family and friends.

Malnutrition in its true sense may be experienced in a land of plenty by thosewho subsist on refined, devitalized, “foodless” foods, and even by consuming animbalance of whole, unrefined, foods.

The science of nutrition brings into focus the close relationship which existsbetween food and health of body and mind.

How encouraging it is to know that degenerative diseases need not destroy usinch by inch; also, even infectious diseases may become much less a part of ourexperience when the immune system is improved.


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Yes, it is time to choose something better.In 1988 the Surgeon Generalrecognized the need for morecomplex carbohydrates and fiber to beincluded in the diet, and less of therefined foods, especially fats. In theSummary and Recommendations ofthe Surgeon General’s Report onNutrition and Health, it is stated inthe conclusions that “over-consumption of certain dietarycomponents is now a major concernfor Americans. While many foodfactors are involved, chief amongthem is the disproportionate con-sumption of foods high in fats, often atthe expense of foods high in complexcarbohydrates and fiber that may bemore conducive to health.“Diet has always had a vital influenceon health. Until as recently as the1940’s, diseases such as rickets,pellagra, scurvy, beriberi, xeroph-thalmia, and goiter . . . wereprevalent in this country andthroughout the world.”

The Surgeon General further notesthat, “As the diseases of nutritionaldeficiency have diminished, they havebeen replaced by diseases of dietaryexcess and imbalance—problems thatnow rank among the leading causes ofillness and death in the United States,touch the lives of most Americans,and generate substantial health carecosts.”

Included among the Surgeon General’s key recommendations are:

1. Reduce the intake of fat (especially saturated fat) and cholesterol .Choose foods relatively low in these substances.Use food preparation methods that add little or no fat.

2. Achieve and maintain desirable bod y weight. Choose a dietary pattern consistent with energy expenditure.Increase energy expenditure by regular physical activity.

NUTRITION

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3. Increase the consumption of complex carbohydrate (CHO) and fiber. Increase the use of whole grain foods and cereal products,vegetables (including dried beans and peas), and fruits.

4. Reduce sodium intake. Choose foods relatively low in sodium,and limit the amount of salt added in food preparation and at the table.

5. Sugars. Those vulnerable to dental caries, especially children, should:Limit consumption and frequency of use of foods high in added sugars.

Summary and Recommendations, The Surgeon General’s Report on Nutrition and Health. pages 2 and 3U.S. DHHS (PHS) Publication No. 85-50211.

Superintendent of Documents, U.S. Govt. Print Office, Washington D. C., 20402

All would profit by practicing item 5, as the free use of concentrated sugars isdamaging to the health in many ways. (See subtopic Sugar in Lesson 2.)

Note that the Surgeon General points out that dietary excess and imbalance ofnutrients are among the causes of illness and premature death.

NUTRITION

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Protective foods are needed in the diet

Dr. Craig notes that, “Typically one-half of the calories in the diet [of theaverage American] are empty orrefined calories that are deficient invitamins, minerals, and fiber.”

Winston J. Craig, Ph.D., R.D.,Nutrition for the Nineties, 9

He also notes that according to anational survey made by the NationalCancer Institute, “almost one-half ofall adult Americans ate no fruit or fruitjuice, and one-half ate no vegetables.The average person ate [daily] onlyone serving of fruit and less than 2servings of vegetables.” Ibid., 110,111

“Several studies have reported asignificant protective effect associatedwith the consumption of fruits andvegetables, and some have shown anincreased risk associated with meatconsumption.” Ellen B,. Gold, Ph.D., andJohn L. Cameron, M.D., Chronic Pancreatitis andPancreatic Cancer, The New England Journal ofMedicine. V328, No. 20, 05/20/93, p. 1485

A wealth of life-sustaining whole foodsare available to us,— a variety of fruitsand vegetables, whole grains andlegumes, nuts and seeds,— that weredesigned to meet our nutritionalneeds.

Each nutrient in any one food has itsspecific function. Some are neededfor cell metabolism or as buildingblocks for cell structures, as rawmaterials for various products (such asfor makng digestive juices, hormones,and good cholesterol); some of thevitamins help preserve fatty acids infoods as well as performing theirfunctions in body cells. Thisharmonious completeness is lost inprocessed, refined foods. Theaddition of preservatives, artificialvitamins, and other additives,compound the nutritional problems.

Some benefits to be derived from changing to a well-balanced diet of whole,natural, life-sustaining foods, enhanced even more when all the true remediesare included in the lifestyle, are:

Time clock reversed — feel and look younger as aging process is slowed

Energy level increased — less fatigue — better weight management

Increased mental alertness, and clarity of thought

Better ability to cope with stress

Emotions are more stable

General health improved — not prone to degenerative diseases

Immune system strenthened — better resistance to contagious diseases

NUTRITION

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The free use of protective foods, such as fruits, vegetables, whole grains,legumes, nuts and seeds, aids in achieving optimal health.

NUTRITION

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What, then, is food?Food may be defined as any substance which, when eaten and absorbed into thesystem:

Furnishes force and heat to the body;

Builds cells or repairs damaged ones;

Without causing injury.

What is the difference between carbohydrates, proteins, and fats?

Carbohydrates, as the name indicates,are compounds of carbon with“hydrates” (water), or hydrogen andoxygen.

Fats (lipids) are also compounds ofthese same elements of carbon,hydrogen, and oxygen linked togetherdifferently. Fats are not water soluble.

Proteins are large molecules of thesesame chemicals, with the addition ofnitrogen in the form of amino groups.Some proteins contain phosphorus orsulfur.

Even though carbohydrates and fatsare composed of the same basic

elements, fats and oils are much moreconcentrated. Carbohydrates (sugarsand starches), and proteins, yieldabout 4 calories per gram; fats yieldabout 9 calories per gram. This needsto be considered when determiningthe number of calories in foods frominformation furnished on food labels.

Whole, unrefined, foods contain someof each of these three main nutrients,together with minerals, vitamins,enzymes, and other nutrients neededfor energy metabolism, building andrepair, and for regulating bodyprocesses.

Food needed for: Is best supplied by:

Heat and energy Carbohydrates and fats

Building and Repair Fats, proteins, andcarbohydrates

Regulating Body Processes Water, protein, minerals,vitamins, and cellulose

NUTRITION

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Summary and recommendationsGrains, fruits, nuts, and vegetables,meet the definition for food. Butwhich, how much of each, should beincluded in the daily food intake?

Use a variety of unrefined, wholefoods from meal to meal, and day today, but keep each meal simple.

“Eat largely of fruits and vegetables”is a guideline from the pen of HealthEducator Ellen G. White (Counsels onDiet and Foods, page 200). Based onthis principle:

Fruits and vegetables may be usedfreely, forming the foundation of thediet. Use them fresh as much aspossible.

Grains and grain products should beused in amounts adequate for energyneeds and for maintaining desiredweight. Foods high in protein shouldbe used moderately.

Concentrated foods, such as nuts andseeds, should be used sparingly.

BREAKFAST. . . Where good nutrition begins!

Good nutrition begins with a goodbreakfast. The custom of many is totake a slight breakfast,— or no break-fast. However, this is the mostimportant meal of the day. Thestomach is better able to care formore food at breakfast time than atthe second or third meal of the day.Breakfast nutrients are needed for theactivities of the day. Eating a largemeal at night burdens the body withnutrients that are not needed duringrest. Breakfast should more nearly bethe heartiest meal of the day.

People who skip breakfast are morelikely to have accidents on the way towork, or on the job, than are thosewho eat a warm breakfast. Even if noaccidents occur, work output isreduced. See Winston J. Craig, Nutrition for the Nineties, 226

Yes, breakfast is the most importantmeal of the day. With a little planning,a nourishing meal can be prepared,and time allowed for enjoying it,before taking up the duties of the day.

As breakfast is the most important meal of the day, remember (while beingtemperate in all things), to eat:

BREAKFAST LIKE A KINGDINNER-LUNCH LIKE A PRINCE

NUTRITION

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SSUUPPPPEERR LL IIKKEE AA PPAAUUPPEERR

NUTRITION

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What shall we have for breakfast?

“Dry food that requires mastication is far preferable to porridges. . . .

For those who can use them,good vegetables, prepared in a healthful manner,

are better than soft mushes and porridge.

Fruits, used with thoroughly cooked bread two or three days old,which is more healthful than fresh bread,slowly and thoroughly masticated,

will furnish all that the system requires.” Ellen G. White, Healthful Living, 90, 91

Tip: Don’t limit your breakfast to the usual “breakfast foods.” Any good sourceof energy (complex carbohydrates), with some protein, and, of course, plenty offresh fruits or vegetables,— yes, vegetables,— are excellent foods to start theday. Note again the advice given above. It may be surprising, but vegetables arebetter than soft mushes or porridge. See the recipes for this lesson for “jams”and some of the other breakfast suggestions. Try:

Whole grain waffles with “jams” orfruit sauce; or served with vegetablesin “cream” or savory sauce.

Rice-Soy Pancakes with “jams” orfruit sauces, or a savory sauce.

Steamed brown rice, or other wholegrain, topped with non-dairy milk orcream, served with fruit and nuts.

Baked Brown Rice served with nuts orseeds and fruit or savory sauce.Prepare the evening before, and settimer to have it ready for breakfast.

Breakfast Granola (oil free) with fruit.

Oven potato sticks or slices with TastySoy Souffle.

Steamed brown rice, or other wholegrain topped with legumes, or alegume gravy.

Oven Hash Browns with ScrambledTofu prepared without added fat.

Wake up to a baked potato (set thetimer), and serve with a Best ChezSauce topping, green gravy, or legumegravy. Excellent replacement forgreasy hash browns and fried eggs.

Peachy Breakfast Cake, with freshfruit and nuts. Add a cup of thicksplit pea soup for a more hearty meal.

Try the various nut, fruit, and/or nut-grain milks or creams, as well aswhole Soy Milk, for cereal toppings.

NUTRITION

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Whole grains in the diet

“Grains used for porridge or 'mush' should have several hours’ cooking.But soft or liquid foods are less wholesome than dry foods, which requirethorough mastication.” Ellen G. White, Counsels on Diet & Foods, 314

The dictionary defines several asbeing more than two but fewer thanmany. Recent research is confirmingthe need for well-cooked grains. Wellbaked breads and other baked graindishes are good foods,— and popcorn.

Sprouted grains may be eaten rawwhen the blade is as long as the grain.See Agatha Thrash, MD, Grains, Cook’em, Cook’em,Cook’em, Emphasis: Your Health, Spring, 1993, LongCooking of Grains , , , Again, Emphasis, Spring, 1994

See 1-Rx 4 for cooking guidelines.

Should we be eating more carbohydrates?

One of the key recommendations inthe Surgeon General’s 1988 reportwas the need to “Increase theconsumption of complex carbohydrate(CHO) and fiber” (see page 3 of thislesson). Many who have increasedtheir use of carbohydrate-rich foods,especially grains and grain products,are questioning this advice becausethey have gained unwanted pounds.Their confusion and concern as towhat they should eat if they reducetheir consumption of protein has beenexpressed in the popular press.

There is a key word in the SurgeonGeneral’s recommendation thatshould not be overlooked. This veryimportant word is complex. Complexcarbohydrates include whole grains,legumes, fruits, nuts and vegetables.When these foods are refined andprocessed they are no longer complexbut simple carbohydrates.Usually, the simple carbohydrates,together with free fats, are the root ofan overweight problem, because: (1 )they do not satisfy, so they encourage

overeating; (2) they release energyquickly, that lasts but a short time.This encourages the snacking habit.

The complex carbohydrates, wholegrains and whole grain products,together with legumes, vegetables,fruits, and nuts, are satisfying, whichdiscourages overeating; and theyrelease energy more slowly, over alonger time span,— no need to snack!

Also, the rapid absorption of freesimple carbohydrates means thatthese must be converted to fat orglycogen (body starch) to preventexcessively high blood sugar, whichadversely affects the brain. The highinsulin levels drop more slowly thanthe blood glucose, and reactivehypoglycemia develops.

Do not despair if you enjoy pasta.Whole grain pastas are available, andthey are tasty!

Whole grains need to be balanced withan abundance of vegetables and fruits,

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which also are carbohydrate foods. (See Lesson 8.)

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THE DIGESTIVE SYSTEM

“The stomach has a controlling power upon the health of the entirebody.” Ellen G. White, Healthful Living,161

The best of foods may be eaten, but if they are not properly digested the systemwill not be well nourished. A brief outline of this most important system, withsome guidelines for good digestion are briefly presented here. Some of theguidelines will be considered in greater detail in future lessons.

The digestive system includes:

Mouth Small intestines LiverEsophagus Large intestines Gall bladderStomach Pancreas

Gates: There are several “gates” inthe system. You do not have consciouscontrol over most of them, but theyshould function normally if goodhabits are maintained.

Lips: The quality and quantity offoods passing this gate can becontrolled; also, the timing oftaking foods into the system.

Anus: Answering the callpromptly will encourage regu-larity in disposing of foodresidues, reducing possibility ofabsorption of toxic wastes.

Mouth includes:

Grinders. Chewing the food slowly:

1. Prepares food for digestion,and mixes it with saliva.

2. Helps regulate quantity eaten.

3. Exercises and polishes theteeth.

Salivary glands provide salivawhich starts the digestion ofstarches in the mouth.

Taste buds savor salty, sour,bitter, and sweet, making meal-time pleasant with a variety offlavor combinations. Rushingthrough meals shortens thispleasure, and hinders digestion.

Stomach furthers the work ofdigestion as it churns and mixes thefood with its gastric juices

Minerals, vitamins, andenzymes, along with othernutrients are needed to makegood digestive juices.

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Liquids taken with meals inhib-it the flow of saliva, and dilutegastric juices, delaying digestion

Foods coated with added fat aredifficult to digest.Resting immediately after ameal slows digestion. It is betterto keep active, but not engage instrenuous activities.

Irritants, including, spices,vinegar, aspirin, alcohol, andsome other drugs affect, not justthe stomach and other digestiveorgans, but also the finer sensi-bilities of the mind and temper.

Duodenum: Alkaline digestive juiceshere neutralize stomach acids.

The digestive process is con-tinued in the duodenum. Assi-milation of nutrients into theblood and lymph begins here.

Pancreas. This is the main digestivegland. It secretes powerful enzymeswhich it pours into the duodenum tocomplete the digestion of foods.

Liver. One of the hundreds offunctions of this organ is theproduction of bile, which is storedand concentrated in the gallbladder,and poured into the duodenum toemulsify fats for digestion.

The liver has to deal with nutrientswhich have been absorbed. It changesthem into substances the body canuse, and directs storage of the excessfor future use.

Jejunum and Ileum: The digestiveprocess continues here for a minorportion of undigested food. The chiefrole of the small intestines isabsorption of nutrients.Colon: Water is re-absorbed here. Thecolon is the "holding tank" for foodresidue. It should empty itself at leastdaily.

Transit time should be about 30hours or less from eating todefecation. This may bechecked by eating a generousportion of beets, or by swallow-ing a few whole kernels of sweetcorn with a meal; then notingfirst appearance, and “all clear”times. Fiber-rich foods such asfresh foods and whole grainshelp shorten transit time.

Food residues retained in thesystem may ferment or putrefy.Toxins thus produced may beabsorbed into the system. It isimportant to keep the transittime short.

Water taken between meals isan aid to good digestion, andregularity of bowel action.

Exercise is also important.

Interdigestive Phase: The stomachand other organs of digestion needrest between work sessions. A mini-mum of five hours from the end of onemeal to the beginning of the next isneeded to allow time for this rest.

Snacking interferes with the inter-digestive phase. The introduction ofany food into the stomach before theprevious meal has been digested

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interferes with this needed rest,inhibits the digestive process, and

increases risk of disease.

Good food must be properly digested to benefit the system; also, a nutritiousdiet, and cooperation with the laws governing the digestive processes, areessential for good digestion.

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An interesting experiment!An experiment conducted at the NewEngland Sanitarium shows the effectsof snacking.

A healthy nurse ate an ordinary break-fast at 7:30 a.m., with barium so X-raypictures would show progress ofdigestion.

During the day she ate four pieces offudge.

One at 9:00 a.m.One at 11:00 a.m.,One at 2:00 p.m., andOne at 4:00 p.m.

She ate dinner at 12:00, and supperat 6:00 p.m.

X-ray pictures showed breakfast wasstill in the stomach nine hours after itwas eaten; and thirteen and one-halfhours after breakfast it was still there.

The day before this same stomachdigested the same type of breakfast,with no fudge snacks, in four hours.

Julius Gilbert White, Abundant Health, 93, 94

Even just fruit snacks will delay thedigestion for many hours.

More tips for good digestion

Food should be thoroughly chewed toallow time for the digestion of starchto begin in the mouth.

Proper clothing is an aid to gooddigestion. Tight bands around thewaist or abdomen hinder the organsof digestion in their work. Bands tightenough to leave a mark should not beworn. Also, if the limbs are notproperly clothed during cold weatherthe blood is chilled back from itsnatural course and the internal organsbecome congested. This may causeindigestion.

The stomach should be finished withits work for the day when we lie downto rest,— it should not have to workwhile we sleep. Time for rest isessential for a healthy stomach.

Some may find two meals a day to besufficient, giving the stomach plentyof rest. If a third meal is needed, the

foods eaten should be light, and takenseveral hours before bedtime.A sense of “goneness,” and desire forfrequent eating may result when theorgans of digestion are weakenedfrom constant activity. They need agood rest, not more food.

The intricate workings of the humanbody are truly marvelous. Taste budsnot only give pleasure as we eat tastyfoods, but they also serve a practicalpurpose. Researches have found thatthe tongue and other sensors in thegastrointestinal tract, among othertasks, assess the quality of food in ameal and order adjustments to thedigestive processes to maximizeabsorption of nutrients. See E. Pennisi, Gut counts calories even when we donot, Science News, November 26, 1994, 359

Rich, complicated foods, or too greata variety at one meal, could frustrate

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this fine tuning of the digestiveprocess.

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Water for good digestion . . . With, or between, meals?

“Taken with meals, water diminishes the flow of the salivary glands; andthe colder the water the greater the injury to the stomach.”

“To quench thirst, pure water, drunk some little time before or after ameal, is all that nature requires.” Ellen G. White, Healthful Living, 89, 90

No drink should be used at mealtimeto wash the food down. Liquids takenwith meals make it difficult for food todigest, as the liquid has to beabsorbed before the stomach can doits work. For this reason soups are notthe best of foods.

Many times thirst is mistaken forhunger. A glass of water in place of asnack will allay the thirst, and thenext meal will be enjoyed morebecause the stomach has had its rest.

Iced drinks taken with meals arrestthe digestion until the stomach can bewarmed again.

However, water is very essential forgood digestion, as well as for thehealthy action of every body cell.Lesson 3 contains more informationon the role of water in a health pro-moting lifestyle. But the need todrink plenty of water is so importantit is introduced here. Sorry! Coffee,tea, and like beverages do not count.

At least 6 to 8 eight-ounce glasses of water should be taken daily:

2 glasses upon arising, at least one-half hour before breakfast,2 to 3 glasses from one-and-a-half to two hours after meals,

continuing up to half an hour before the next meal,(but not during meals);

and some more before bedtime.

It is best to drink small quantities ofwater frequently during your water-drinking time, rather than to drink alarge quantity at one time. Taking alarge quantity of water at one time

dilutes body fluids, and the kidneysexcrete it within a short time to bringthe “water level” to a comfortablerange. “Sipping” is a good way to takeyour water!

Remember to:Drink 6 to 8 glasses of water daily

Eat a good breakfast every morning.

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Avoid snacking between meals.

E X E R C I S E . . . For a Healthy Condition of Body and Mind


Daily, “Brisk, yet not Violent, Exercise”

“Judicious exercise will induce the blood to the surface, and thus relievethe internal organs. Brisk, yet not violent, exercise in the open air, withcheerfulness of spirits, will promote the circulation, giving a healthfulglow to the skin, and sending the blood, vitalized by the pure air, to theextremities.” Ellen G. White, Healthful Living, 132

“Exercise is important to digestion, and to a healthy condition of body andmind.” Ibid. 133

And the Lord God took the man, and put him into the garden of Eden todress it and to keep it. Genesis2:15

The human body is made for action.It might be compared to nicelyadjusted machinery. In order to keepit in good running order it must haveproper care. One part should not beoverworked, while another part rustsfrom inaction; the mind and themuscles should each have their shareof taxation and exercise.

“More people die for want of exercisethan through over fatigue; very manymore rust out than wear out.”

Ellen G. White, Counsels on Health, 173

It is best to exercise in the open air,rain or shine!

Useful activities, especially whenengaged in cheerfully, are of greatbenefit. Little is gained if the activityis thought of as drudgery. Even a walkamong beautiful surroundings on amade-to-order day will not result inmuch good if engaged in with an “I ’ l ldo it if I have to” attitude.

On the other hand, benefits fromexercise can be increased if the objectis to do some good, especially if it isto benefit others. This is an excellentway to encourage the release of beta-endorphins by the brain, the natural,safe, pain relieving, memoryenhancing, morphine-like hormone.


22 33

A merry heart doeth good like a medicine; but a broken spirit drieth thebones. Proverbs 17:22


22 34

Exercise is one of the most important essentials to a healthy lifestyle.

It improves the circulation of blood toevery organ, every cell, encouragingmetabolic processes. For want ofexercise some vital exchanges in thesystem may not take place. Muscleaction helps “milk” blood back to theheart through the veins, helping theheart in its work.

It is essential for muscular develop-ment, including the heart muscle. Asthe heart muscle is strengthened theresting heart rate is reduced, allowingthe heart to rest longer betweenbeats.

It aids in the purification of the blood,as it encourages perspiration, andblood passes more often throughlungs, kidneys, and skin, wherepoisonous wastes are removed.

It lowers the blood cholesterol level.

It helps to lower blood pressure.

It develops the respiratory muscles,and expands the chest.

It increases lung capacity, thusincreasing resistance to disease.

It improves digestion and the generalhealth and action of the colon.

It hastens healing processes becauseof a better supply and quality of blood.

It is essential to growth, tending tosymmetrical growth of the body.

It develops good posture, and givesgrace and steadiness to movements.

Outdoor exercise in the morning isnecessary for healthy circulation ofthe blood. It safeguards against colds,coughs, congestions, inflammations,and many other diseases.

“There is no exercise that can take the place of walking. By it thecirculation of the blood is greatly improved. . . . Walking, in all caseswhere it is possible, is the best remedy for diseased bodies, because inthis exercise all of the organs of the body are brought into use.”

Ellen G. White, Healthful Living, 129, 130

“Each organ and muscle has its work to do in the living organism. Everywheel in the machinery must be a living, active, working wheel. . . Avariety of exercise will call into use all the muscles of the body.” Ibid., 128

Make walking-time family-time,—asharing time. It can also be made alearning-time. Observe plants, trees,birds, and animals along the way,drawing object lessons from what is

observed for the children and youngpeople. Take a different route fromtime to time to include new items toobserve and to learn about, as well asto enjoy new scenery.

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Tips on exercise

As our diet should include a variety offoods from day to day, it is also best toinclude a variety of activities in theexercise program,— strength buildingas well as aerobic.

Conditioning exercise should bepreceded by warm-ups for about 10minutes to enhance the capacity toexercise. This also tends to preventinjuries by loosening up tendons, liga-ments, and joints.

A cool-down period after theconditioning exercise is alsoimportant. Blood that is trapped inthe exercising muscles needs to getback to the heart and lungs.Continuing movement “massages” theblood back to the central circulation.

Learn to “listen” to your body. It isnormal to be tired after exercising;but the overall effect should beinvigorating. An exercise programshould not leave a person feelingexhausted all the time.

You should be able to carry on aconversation during a brisk walk.Slow the pace if you cannot talk whilewalking.

Avoid strenuous exercise just before,or immediately following meals. Lightexercise after meals is very beneficial.

Benefits derived from exercise in theopen air, away from busy streets andhighways, or other sources of air pol-lution, are far superior to the resultsobtained in a gymnasium or other typeof indoor activity. Areas near streamsor lakes, and/or near wooded areaswhere the air is more pure, are bestfor exercising. Sunlight with exerciseincreases the benefits even more.

It is not necessary to join someaerobics or gymnastics group to gainthe benefits of exercise. Usefulemployment, especially in the openair, is excellent exercise. This couldtake in many activities; such as,chopping wood, raking leaves, shovel-ing snow, washing the windows orcar, and, of course, gardening. SeeAppendix B for Tips on Gardening.

Practice deep breathing exerciseswhile doing some household chores inthe open air, such as:

Ironing on the back porch orveranda.

Kneading bread by hand near anopen window, or outdoors.

Preparing garden produce forcanning, etc., etc.

Another option: step out on the backporch or veranda, and skip rope for afew minutes, or pretend to skiprope,— using the arms as if swinging arope to help expand the lungs. Thiscan be varied to provide easy, or moredemanding, exercise.

By all means, include walking in yourexercise program. Remember, “Thereis no exercise that can take the placeof walking.” A brisk walk in themorning is a good way to start theday, and an evening stroll can sootheand quiet the nerves for a goodnight’s sleep.

When a person attains fitness and is inshape, less sleep is needed; therefore,time for exercise need not leave lesstime for other activities.

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How much should a person exercise?

For most people, the watchword atthe beginning of this lesson should bethe guide:

“Brisk, yet not violent, exercise.”

It isn’t necessary to engage in a“training” type exercise program toincrease the heart rate to a certaincount. However, the daily routineshould include time for some outdooractivity that will provide moderate tobrisk exercise for at least 30 minutes.More would be better. Moderate tobrisk daily exercise is better thanstrenuous exercise once or twice aweek. Even 20 to 30 minutes threetimes a week will bring a markedimprovement in health over thatexperienced in a sedentary lifestyle.We were designed to be active,— inmotion,— every day.

Do not rush into your exercise activity.The heart rate should be increasedgradually,— to a comfortable rate. Agood rule is to continue the activitylong enough to induce perspiration.This will ensure that the blood iscoursing through all the capillaries,not just trickling through a few ofthem at a time, as may be the situa-tion when one is sedentary.

Activities should be varied to call intoaction all the muscles of the body.Remember to include strengthbuilding, as well as aerobic, activities.

You should feel invigorated and restedafter exercising, not worn out andsore. You may feel tired for a littlewhile, but that should pass. Musclesoreness may be experienced for a dayor two after overdoing, but should notlast much longer than that

Remember:Start an exercise program sensibly and gradually

Exercise aids the heart in its work, and promotes good circulation so the bloodcan supply the needs of the most remote cells.

Wholesome foods are needed to supply fuel and other nutrients for active cells.

A more alkaline blood stream is conducive to greater endurance.

If you don’t find time to exercise,it is very likely that

you will have to find time to be sick!

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CARBOHYDRATESDr. Thrash comments, “Energy. Inthe body, the reverse of the photo-synthetic process yields energy withcarbon dioxide and water as by-products. Carbon dioxide is breathedoff in the lungs, and water is used tohydrate the tissues or is eliminatedthrough the kidneys.”

Agatha Moody Thrash, M.D., and Calvin L. Thrash,Jr., M.D., Nutrition for Vegetarians, 35.

What a wonderful arrangement.Leaves, powered by the sun, makefoods; this energy is released in ourbodies as nutrients are metabolized.

Which of the main food types, proteins, carbohydrates, or fats, is thebest source of fuel for energy?

Many people think that a liberalsupply of protein, especially as foundin flesh foods, is needed in order toperform hard physical labor. Is thistrue?

“Foods for fuel to produce energy canbe carbohydrates, fats, or proteins,but carbohydrates make by far thebest fuel. . . No part of thecarbohydrate molecule is left over tobe disposed of in some way other thanthrough the process that furnishesenergy. ” Ibid. 34

However, if there is a shortage ofcarbohydrates, and protein has to beburned as fuel, the body has to splitoff the amino group(s) and dispose of

them. This is not only a waste ofnutrients, but also places an extraburden on both the liver and kidneys,and weakens the bones as calcium isused in the process.

Fats can be used as fuel, but they donot burn as efficiently as carbo-hydrates do. Muscle cells can be“conditioned,” or trained, to use fatfor energy. Such training reduces therequirement for insulin.

“Carbohydrates represent almost theentire source of energy for nervetissue, as fats and proteins cannot beutilized well by nerve cells to produceenergy.” Ibid. 36

Are highly refined carbohydrates good energy foods?

Refined, devitalized, foods mayfurnish carbohydrates, but they lackmany nutrients found in whole, un-refined foods that protect or aid themetabolism of the food. To recombinethese nutrients in their proper ratioas found in natural, whole foods wouldtake time and skill beyond ourabilities.

See Zane R. Kime, M.D., M.S., Sunlight, 118

Besides the problems from the lack ofnutrients, refined foods are highlyconcentrated. It takes 6 - 8 feet ofaverage-sized sugar cane to make onecube of sugar! Who could eat thatmany feet of sugar cane at one time?Refined carbohydrates, includingsugar, do not meet the definition offood. They do not contain all needednutrients,— and clog the system.

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Is the refined carbohydrateS U G A R . . . A Good Fuel, or Trouble Maker?

The free use of sugar in any form tends to clog the system, and is notunfrequently a cause of disease.” Ellen G. White, Healthful Living, 83

It is not good to eat much honey. Proverbs 25:27

The following warning against an excessive use of sugar was written in 1905,when sugar consumption was far less than it is today.

“Far too much sugar is ordinarily used in food.”Ellen G. White, Counsels on Diet and Foods, 113

PER CAPITA CONSUMPTION OF SUGAR IN THE U.S.(Pounds)

From Zane R. Kime, M,D., M.S., Sunlight 119

1822 1900 1929 1959 1973

8.9 65.3 119 106 126

The consumption of sugar and othersweeteners in 1990 was 138 poundsper person. This includes cornsweeteners, honey, maple sugar,syrup, sorghums, and low-caloriesweeteners such as saccharin andaspartame.

The annual consumption of flour andcereal products, (including wheat,rye, rice, corn, oat, and barley) in1990 was 185 pounds per person.

This is amazing! The use of sugars andother sweeteners amounts to nearlythree-fourths as much as the use offlour and cereal products! For eachpound of grain and grain productsconsumed, the average Americanconsumes about three-fourths of apound of those simple, refined,carbohydrates,—sugar and othersweeteners! And, a good share of thegrain products are refined. Is it anywonder that degenerative diseases areso prevalent?

Be a label reader. Sweeteners are used in a wide variety of foods, includingmany vegetables. Also, a variety of sweeteners may be used in a product so thatat first glance the sweetener content does not appear to be high, when it is.

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Are some sugars better than others?

The simple sugars (monosaccharides)glucose, dextrose, fructose, and grapesugar as they come in their naturalstate in fruits and plants are excellentfuels for cells to use in producingenergy and heat.

Sucrose, or common table sugar, is adouble (disaccharide) sugar com-posed of one molecule each offructose and glucose. The very natureof this double sugar is very irritatingto the gastro-intestinal tract until it isbroken down to its simple sugars inthe small intestine. This is true ofsucrose whether in the form of whitesugar, or the various brown sugars.

White sugar is pure carbohydrate.The vitamins, minerals, and othernutrients found in the cane and beetshave been removed. The various“brown” sugars contain only minimalamounts of minerals. However, all ofthem are highly concentrated, and assuch they clog the system, inhibitingthe delicate chemical reactions that

must take place in the cells tomaintain good health.

Refined carbohydrates, includinghoney, are absorbed quickly into thesystem, calling for insulin to help usethe high level of glucose in the blood.The insulin lowers the glucose levelwithin a short time, resulting in an“all gone” feeling. More concentratedsweets are consumed to raise theenergy level again, and the process isrepeated again and again.

Natural, complex carbohydrates, asfound in fruits, vegetables, wholegrains and other natural foods areeasily digested, but they are absorbedand metabolized more slowly,sustaining a more even energy level.

Even natural, unrefined, concentratedsweet foods should be used judi-ciously. Fresh fruits and vegetables,together with whole grains andlegumes, are the best sources of fuelfor body cells.

What about sugar alternates or substitutes?

Is not fructose a “natural” sugar, sinceit is found in fruit? Fructose is foundin fruits; however, the white, finelygranulated, product that may bepurchased in the market may havebeen produced by breaking the tiebinding fructose and glucose togetheras sucrose, or from corn starchthrough chemical reactions. Thus it isa further refinement of alreadyrefined products. Dr. Thrash notes:

“When an excess of fructose appearsin the blood, it is converted to lacticacid. Some physiologists associate

lactic acid build-up in muscles withthe appearance of symptoms offatigue. Fructose seems to be moredifficult for the biochemical systemsto handle than glucose.”Agatha Moody Thrash, M.D., and Calvin L. Thrash,Jr., M.D., Nutrition for Vegetarians, 35.

Refined sweets are devitalized andconcentrated. The new, artificial,and/or rare sweeteners as refined orartificial products may also be harmfulto the body. Some are more difficultfor the system to digest and/ormetabolize than is common sugar.


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What about canning fruit?

“Wherever fruit can be grown in abundance, a liberal supply should beprepared for winter, by canning or drying.

“Use little sugar, and cook the fruit only long enough to ensure itspreservation.” Ellen G. White, Counsels on Diet and Foods, 311

Sucrose is hydrolyzed when boiled inwater with acids, or digested in thegut. This changes it to invert sugar;that is, separates it into its simplesugar components of glucose andfructose. Honey is mainly invert sugar;not as refined as hydrolyzed sucrose,but still a concentrated sweet! In thecanning process sucrose will be con-verted to invert sugar. But the guide-line is, “use little sugar,” as any sugaris highly concentrated and refined.

Not much liquid is needed when fruitis packed tightly into jars, then verylittle added sweetening will make ittasty. The less liquid used, the lesssweetening needed. Fruit juices, suchas pineapple or apple, may be used forall or part of the liquid, reducing oreliminating the need for other sweet-eners. We need to remember, how-ever, that some commercial“unsweetened” juices may have addedsweeteners.

Sugary advice!

If used, use refined sugars sparingly;and other concentrated sweeteners,such as syrups, sorghum, and concen-trated fruit juices, judiciously.

Artificial chemical sweeteners shouldnot be used. The body was notdesigned to deal with them.

Many are tempted to eat rich dessertsafter having eaten all that was neededto nourish the system. In addition toplacing an extra load on the digestiveorgans, the devitalized ingredients inthese rich desserts clog the system.

Learn to enjoy the natural sweetnessin foods, especially the fruits. Manyvegetables are sweet to the taste, suchas squash, sweet corn, tender peas,and carrots. Enjoy them!

Dried fruits, such as raisins, prunes,apples, apricots, etc., can be used asstaple articles of diet much morefreely than is customary if they can beobtained at reasonable prices. Theyare good energy foods, bringing healthand vigor to those who use them.

Sweet treats can be made ofwholesome ingredients that willfurnish part of the nutrients for themeal. A good practice is to place thedessert on the table with the otherfood, or let diners know that it will beserved, thus encouraging temperance.

The recipes for this lesson furnish asampling of sweet treats made withnatural sweets, some with concentra-ted sweeteners, as concentrated fruitjuices or honey. Use temperately!

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Remember, “the free use of sugar in any form tends to clog the system.”

Insulin and chromium are required tomove sugar from the blood streaminto cells where it can be burned.

Many natural foods contain chromium,but most of it is removed when foodsare refined, so the diet of the AverageAmerican contains very little. Whenrefined sugar (with no chromium) is

consumed, chromium must be takenfrom body stores, if available, in orderto use the sugar. Disease is invited aschromium reserves are depleted.

Chromium is also needed to move fatand amino acids from the bloodstream into body cells.

See Zane R. Kime,. M.D., M.S., Sunlight, 120

Effect of Sugar Intake on the Ability of White Blood Cells to Destroy Bacteria

Amount of sugareaten at one timeby average adult(in teaspoons)

06

121824

Uncontrolled diabetic

Number ofbacteria destroyed

by each WBC

14.0 10.0 5.5 2.0 1.0 1.0

Percentage decreasein ability to

destroy bacteria

02560859292

Agatha Moody Thrash, M. D., and Calvin L. Thrash, Jr., M. D., Nutrition for Vegetarians, 40From studies made at Loma Linda University

Complex carbohydrates provide peak performance!

Just as a car operates better on high-octane fuel, so the human bodyoperates best on the fuel designed forit. Complex (unrefined) carbohy-drates were designed for the needs ofthe body. Refined carbohydrates clogthe system.

Whole grains, legumes, fruits, andvegetables are excellent sources ofcomplex (unrefined) carbohydrates.They are abundant, and less expensivethan high protein or high fat foods.Energy is released more slowly andover a longer period of time from

complex carbohydrates than fromsimple (refined) carbohydrates.

A fresh apple will provide sustainedenergy for about 4 hours; apple saucewill provide a quicker, higher rise inenergy, but for a shorter time; applejuice will give a quick, high rise inenergy, that will also drop quickly (inabout two hours) to a lower level.

As complex carbohydrates providesustaining energy they are a greathelp to those who have fluctuatingblood sugar levels.

Complex carbohydrates are the body’s preferred source of fuel for sustainedenergy and heat. Proteins and fats are not as efficient fuels, and disposing ofthe waste products from proteins places an extra burden on the body.

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BASICS:

Cells are the wonderful, basic units of the body—yes, of all living things! Theyvary in size and shape in different body tissues, each performing its ownspecific task. Most of the billions of cells in the human body are so small ittakes a powerful microscope to see them. Each is complete in itself with miniorgans, known as organelles, that enable it to take in nutrients, remove wastematerials, breathe, and perform its special function in the body.

Some of the minuteorganelles of a typicalcell are shown in thisdiagram.

Nucleus is the commandcenter of the cell,containing the DNA.

Nucleolus, which iswithin the nucleus,contains the RNA.

Centrioles are believedto aid in cell division.

Vacuole

NucleusNucleolus

EndoplasmicReticulum

Vacuole

Cytoplasm

Centrioles Lysosome

Mitochondria

Vacuole

EndoplasmicReticulum

Vacuole

Golgi

Lysosome

Endoplasmic Reticulum build variousproteins from building blocks, andtransport them; and may be involvedin producing steroid molecules. Theyalso engulf and destroy viruses andgerms.

Golgi Complexes are believed to storeand concentrate proteins, and areinvolved in lipid and carbohydratechemistry.

Lysosomes are minute containers ofenzymes which break down complexnutrients and perform many othertasks.

Mitochondria are the marvelous littlepowerhouses that provide heat andenergy.

Vacuoles are minute containers thattransport various compounds withinthe cell, as well as move wastes out,and nutrients in.

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“Choose something better” for healthy cells!

These little bits of life need clean,nontoxic surroundings, and the rightkind of fuel, building materials, andother supplies necessary for theirspecific functions, in order to remainnormal and function efficiently. Theywill do the best they can with what isavailable. But if they have to work with“building blocks” that don’t fit, or afuel that leaves debris in the system,or have to live and work in a “muddy”or “stagnant” situation in the extra-cellular spaces, they may be damaged.Parts of a cell may be altered instructure and function. It may sicken,and even die. The whole systemsuffers the consequences.

Your cells are dependent on yourchoices in providing for their needs.They cannot move to another “host”to find better living conditions.

If cells are supplied with needednutrients and wastes are promptlyremoved, they can function properly;but if toxic substances are introduced,proper nutrients not supplied, andwastes accumulate—there is troublewithin the cell, and for the body.

As we learn to practice the eight trueremedies, giving our cells our best,they will do their best for us—addingzest to our lives!

Some people have inherited a greatermeasure of vitality than others, andsome may have lived more in harmonywith the eight true remedies thanothers have; but no matter what aperson’s experience may have been,increased vigor and vitality may beexperienced when the eight trueremedies are practiced.

“Each living cell is a mass of restlessactivity. It is a dynamic unit of life,born for only one purpose,—to carryout its own particular functions.Within this tiny world of streams andsurfaces all kinds of wonderful thingsare going on. It is said that over athousand different electro-chemicalreactions are taking place within theone tiny cell all at the same time. Ifanything borders on the miraculous, itis this.” Clifford R. Anderson, M.D.,

Modern Ways to Health, 514

Some of the harmful effects of devitalized foods have been touched on in thislesson, and the benefits of exercise to enhance cell efficiency and activity.Future lessons will give added insights on things or practices that inhibithealthy cell activity, or that promote their health.

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THE BONES AND MUSCLES

“The exercise of one muscle, while others are left with nothing to do,will not strengthen the inactive ones, any more than the continualexercise of one of the organs of the mind will develop and strengthen theorgans not brought into use. Each faculty of the mind and each musclehas its distinctive office, and all require to be exercised in order tobecome properly developed and retain healthful vigor. . . . A variety ofexercise will call into use all the muscles of the body.”


Bones are the firmest parts of thesystem, yet they are not lifeless stickssupporting the body. They havesufficient vital tissue to perform theirfunctions and to repair injuries shouldthey occur. Bones not only providesupport for the softer tissues of thebody, they also:

Protect vital organs,

Act as storehouses, releasingstored nutrients on demandfrom the body.

Provide motion: The bones actas levers, providing motion inconjunction with muscles.

Form blood cells.

Blood cells are formed in bonemarrow. New red blood cells andplatelets are being made and added to

the blood stream continually; but, ondemand, production increases. Newwhite blood cells linger in the marrowuntil called for.

The well-arched skull secures thegreatest possible strength to protectthe brain from injury.

The peculiar curves of the spinalcolumn conduct away the lines offorce from activities such as walking,running, and jumping, preventingmuch of the jarring from reaching thehead. The discs between thevertebrae also help to cushion thebrain during strenuous activities.

The thorax is a bony cage protectingthe lungs, important nerves, heartand great blood vessels.

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Hygiene of the bones

Good nutrition is essential for healthybones. This should include anadequate supply of minerals as foundin green leafy vegetables, legumes,and whole grains. The protein intakeshould be adequate; however, anexcess (even of vegetable origin)should be avoided, since this resultsin loss of calcium. (See Lesson 6 formore information on green leafyvegetables as a source of minerals.)

Exercise stimulates bones to attractand retain minerals.

Young children have soft, pliable,bones that yield when subjected tomore strain than they can bear, andmay be distorted. Care should betaken to avoid placing too much stresson soft, pliable, bones, such asencouraging infants to walk beforethey have matured properly.

Children need plenty of outdoorexercise to develop well formed,sturdy bones. The exercise should bevaried, with frequent intervals forrest.

Correct posture is to be taught, encouraged, and practiced. Improper positionsassumed in lying, sitting, standing, and walking result in many evils. Manycases of spinal curvatures may be credited to poor posture in school rooms.

Osteoporosis

Osteoporosis is a thinning of thebones, which leads to easy fractures.This problem usually afflicts meno-pausal women, the elderly, andinvalids. The use of animal products inthe diet increases the acid radicals ofthe blood. Calcium leached from thebones to help neutralize these acidradicals is disposed of in the urinewith the acid radical wastes.See Agatha Moody Thrash, M.D., Calvin L. Thrash,Jr., M.D., Nutrition for Vegetarians, 5, 102, and 103

Changes in hormones associated withsevere depression also reduces bonedensity. Depression often leads topoor eating habits which also affectsbone density. “A broken spirit drieththe bones.” Prov 17:22. See Depressed to

the Bone . . . Science News, 11/26/94

Dr. John R. Lee, M. D., has shown thata plant-source progesterone used as aspecial skin cream, has a capacity to

increase bone density, and will checkosteoporosis when used with properdiet and exercise. See your physician.Simple tests indicate if there is aneed, or if absorption is adequate. SeeMilton G. Crane, The Use of Progesterone and/orEstrogen in Osteoporosis

Vegetarians especially should be sureof an abundant daily intake of low-oxalate dark greens for needed cal-cium and other minerals. Oxalate fromcertain greens, rhubarb, and peanuts;phosphate from soft drinks; andprotein residues, make up the majoracid radicals so harmful to bones.

If produce is grown on good soil,vegetarian diets are rich in magne-sium, a mineral shown to also improvebone density. Non-vegetarian diets donot provide adequate amounts of thismineral. See Kay B. Franz, Ph.D., Abnormalitiesin Parathyroid Hormone Secretion . . . in Women with

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Osteoporosis, The New England Journal of Medicine, 06/22/89, 1697.Plenty of exercise, and exposure to sunshine for vitamin D, are very beneficialfactors in preventing or reversing osteoporosis.

Muscles

There are two kinds of muscles,voluntary and involuntary.

Most of the voluntary muscles,which are used in voluntarymotions, are located on theexterior of the body, givingroundness and symmetry to theform.

Involuntary muscles are mainlyfound within the body, such asin membranes, in walls ofcavities, and in blood-vessels.

Muscle fibres contract in response toimpulses from the nerves. As eachminute muscle fibre or cell contractsby thickening and shortening, thewhole muscle thickens and shortens.All motion is accomplished in thissimple way.

Muscles of motion use bones as leversin executing their various movements,such as the muscles and bones in thefeet, legs, hands and arms.

Involuntary muscles control themovement of food after it isswallowed, as well as the activities ofmost of the other body organs.

Some of the muscles that help movethe head perform as pulleys.

The lungs are composed of voluntarymuscle fibers, being under the controlof the will; but so controlled by thenervous system that they are kept inconstant motion. This is a wisearrangement, since there are timesthat it is necessary to hold the breath,or to inhale or exhale quickly.

Another advantage of having the lungscomposed of voluntary muscles is thatit gives you the opportunity topractice deep breathing. The musclescan be trained to do this as auto-matically as the act of breathing isperformed.

Muscle cells are in unceasing activity,whether we are awake and active orasleep, performing their part in thevarious vital processes.

Nutrients needed by muscle tissue

Although muscle tissue is largely composed of protein, as stated earlier in thislesson, carbohydrates are the most efficient fuel source for both energy andheat.Minerals are needed for proper functioning of the muscles. A lack of calcium isone cause of muscle cramps. (See discussion on mineral sources in Lesson 6 )

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W A T E R . . . For Thirst,— and More!


“Water is the Best Liquid”

“Water is the best liquid possible to cleanse the tissues. . . Drink some littletime before or after the meal.” Ellen G. White, H e a l t h f u lLiving, 226

"Whether a person is sick or well, respiration is more free and easy ifbathing is practiced. By it

the muscles become more flexible, the body and mind are alike invigorated,the intellect is made brighter, andevery faculty becomes livelier.

The bath is a soother of the nerves. It promotesgeneral perspiration,quickens the circulation,overcomes obstructions in the system, andacts beneficially on the kidneys and the urinary organs.

Bathing helps the bowels, stomach, and liver, giving energy and new lifeto each. It also promotes digestion, and instead of the system's beingweakened, it is strengthened. Instead of increasing the liability to cold,a bath, properly taken, fortifies against cold, because the circulation isimproved, and the uterine organs, which are more or less congested, a r erelieved, for the blood is brought to the surface, and a more easy a n dregular flow of the blood through all the blood vessels is obtained."

Ellen G. White, Healthful L i v i n g ,228

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But whosoever drinketh of the water that I shall give him shall n e v e rthirst; but the water that I shall give him shall be in him a well of wa te rspringing up into everlasting life. John4:14

Water, the beverage that has b e e nprovided to satisfy the thirst of m a nand animals, is one of heaven’schoicest blessings. Its free use helps

supply the needs of the system, a n daids in resisting disease. Pure, soft,water should be used freely, insideand out.

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Water, so essential to life!

Water, composed of the two gasesoxygen and hydrogen, is the m e d i u min which living cells live a n dfunction. Over two thirds of t h ehuman body is composed of water i nsome form or other. A personweighing 150 pounds has more t h a n100 pounds of water in his physicalmake-up!

Next to air, water is the mos timportant substance needed by t h ebody. It is absolutely essential forthe various organs, and cells, t operform their various tasks. Water isso fluid and mobile it can circulatethrough the tiniest of capillaries, a n dby the process of osmosis can e v e nslip through membrane.

However, to be a blessing to t h esystem, water must be pure, a n dpreferably soft. Hard water may con-tain some minerals needed by t h ebody, but usually they are not t h eright ones, and being inorganic t h e yare not the best for the system.Phosphate of lime is the principalconstituent of bone tissue, but t h emain ingredient of hard water iscarbonate of lime. Hard water ismore likely to contribute to l iverproblems, and gall bladder or k idneystones. Organic minerals as providedby plants are the body’s p re fe r redtype of minerals.

Water is the body's solvent, diluent, lubricant, r e g u l a t o r ,and cleanser:

The free use of water internally a idsin the assimilation of nutrients, i nelimination of wastes and toxins, a n din chemical reactions so needful forlife. Water is the solvent that keepsvarious chemicals in solution t h a tbreak down the food and prepare i tfor absorption and use by the cells,or as hormones that regulatechemical-responsive activities in t h ebody, which are legion. It keepsnutrients, chemicals, and was t ematter in solution and floats them t otheir destinations within the body.

Blood thickens if not enough water istaken. This hinders its free circu-lation, adding an extra burden on t h eheart; and the kidneys, lungs, a n dpores of the skin are hindered i ntheir work. Thick blood cannotadequately dissolve and remove toxicwastes, so they accumulate in t h ebody all the way back to the cells,and the inside of the body m a ybecome like a stagnant pool. Water,the chief ingredient of body fluids,maintains them at the proper degreeof dilution, when taken in adequa teamounts.

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It is the lubricant of all moving parts.

It regulates body temperature. Allvital activities within the b o d yproduce heat. Heat thus genera tedcould destroy the vitality of sometissues if it were not quicklydissipated. The evaporation of w a t e rfrom the surface of the skin cools t h e

body. A great amount of heat isabsorbed as water evaporates.

Water is a cleanser to keep the sk infree from impurities thrown o u tthrough the pores of the skin. Also,as noted in the discussion of water a sa solvent, it gives the body a n"internal bath," purifying t h emedium in which the cells live a n dwork,— quickening their work.Just as plants shrivel if they do n o thave sufficient water, so body cellsshrivel, and cannot function properly,if deprived of sufficient water.

Insufficient water intake, resulting i nan accumulation of toxins in t h ebody, can cause depression,hyponatremia, anorexia, and menta lconfusion.

See Ronni Chernoff, Thirst and fluidrequirements, Nutrition Review, August, 1994,

V52 b8, p83(3)

Some other common ailments a n dconditions that may develop when adeficiency in water intake iscontinued over a period of time are:

Lowered blood pressure

Headache, general weaknessand discomfort

Digestive complaints, includingconstipation

An extra burden may be placedon the heart

Kidney and/or bladder stones

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Severe infections

Muscle cramps

Chemical reactions within t h ecell may be impaired

Body temperature increases dur ingvigorous activity. If sufficient w a t e ris not taken, the temperature willincrease to a low fever, resulting i nfatigue. Forcing water intake abovethat desired by thirst will keep t h etemperature within a comfortablerange for continued activity.

Caution: Do not overdo, as b o d yfluids can be diluted too much,resulting in severe symptoms.

Coffee, tea, soft drinks. and similarbeverages, do not supply the place ofwater. They only increase the n e e dfor water. (See Lesson 5 foradditional information on this topic.)

Note: It is better to take w a t e rin small amounts f r e q u e n t l y ,than to take large amounts a tone time.

Thirst is not a guide:

Establish a water drinking schedule,

Take extra water during vigorous activity,

But not to an excess!

Review the recommendations for daily water intake given i nLesson 1.

Drink enough water to keep the elimination of urine at about 1 / 2to 1 gallon per 24 hours.

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Simple, but effective, water remedies.

Water has properties that make it a nexcellent remedial agent. It exists a sice, as a liquid, and as vapor o rsteam. Pure water below 32o F formsice, it is liquid between 32o and 212o

F, and at 212o it is converted intovapor. Each of these various states ofwater can be used in simple, b u tvery effective, water treatments.

Water absorbs more heat w h e nheated than any other substance. Forexample, it takes much more heat t oraise a pound of water 1o i ntemperature than it takes to ra iseone pound of copper 1o i ntemperature. This property m a k e s

water an excellent agent formodifying the local or generaltemperature of the body.

Although water is not the b e s tconductor of heat or cold, it does somuch more readily than air. A persondoes not experience much discomfortin stepping outdoors when t h etemperature is 40o above zero;however, to dive into a pool of 40o

water would be a shocking, a n duncomfortable, experience. Wate rmay be used in various applicationsas ice, cold water, hot water, a n dsteam.

Water may be used to:

Equalize the circulation in the bodyStimulate activity of the immune system and internal organsAs a tonic, or sedativeAlter body temperatureAnd many other effects

By the application of:

Hot foot bathsFomentations and heating compressesSteam inhalationsWet sheet packsContrast Showers, and more.

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See Recommended Reading in the Appendix for some excellent books on th istopic. They are well illustrated, and provide guidelines for the use a n dapplication of many simple water treatments, and other natural remedies.

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P R O T E I N . . . Is it No.1 ?

“If we plan wisely, that which is most conducive to health can b esecured in almost every land. The various preparations of rice, w h e a t ,corn , and oat s are sent abroad everywhere, also beans, peas, a n dlent i l s . These , with native or imported fruits, and the v a r i e t yof vegetables that grow in each locality, give an o p p o r t u n i t yto select a dietary that is complete without the use of f l e s hmeats . ” Ellen G. White, Ministry of Healing, 2 9 9

“It is the position of The American Dietetic Association that vegetarian die tsare healthful and nutritionally adequate when appropriately planned.”

Journal of The American Dietetic Association, November, 1993, 1317

Bountiful provisions!Our Great Designer has providedlavishly for our needs. He could havesupplied nutrients wrapped in n e a tbrown packages, every portion look-ing and tasting alike. But He h a sbountifully provided an array offoods attractively “packaged” in avariety of colors, each with its o w ntexture, aroma, and flavor. Foods t h a t

may be eaten freely are m a d eappealing by their colorful wrappingsand flavorful aromas; whereas t h emore concen-trated foods come i nsubdued browns, whites, a n dyellows, and are more difficult t oaccess and prepare, such as nuts ,seeds, legumes, and grains.

Consider protein, an essential nutrientThe name "protein" comes from aGreek word that means "primary,holding first place." It may b econsidered primary because it is a nimportant nutrient as life cannotexist without it, but not important i nthe sense of quantity needed.

A great portion of our body weight,next to that of water, is made up ofprotein. Proteins are complex s u b -stances used in building a n drepairing tissue (together with fats),including muscles, tendons,

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ligaments, organs, hair, and nails; t h eblood contains protein in solution;antibodies that ward off bacteria a n dviruses are proteins; and proteins a r econsti-tuents of hormones, enzymes,and most body fluids. Cell walls a r ebilipid membranes with someprotein.

Natural proteins in their va r iedforms participate in vital chemicalprocesses that sustain life.

Many wonder if a vegetarian d ie twill supply enough protein, and if allessential amino acids will b eavailable in the right proportions.Are both quanti ty and quali tyadequa te?

How much protein do we need?

Many nutritionists a r erecommending a protein i n t a k eof only 8-10% of total calories,—about 30 grams per day.

“The average adult needs less t h a n30 grams of protein per day. Allunrefined foods contain protein. . . . On a natural diet, if one t a k e scare of the calories, [ g e n e r a l l y ]the protein will take care o fi t se l f .”

Agatha Moody Thrash, M.D., and Calvin L.Thrash, Jr., M.D., Nutrition for Vegetarians, 55

Dr. Thrash comments on the econom-ical use of protein in the body: “Thereare 380-400 thousand hemoglobinmolecules in one red blood cell. Twomillion red blood cells are beingproduced in the body every minute.This requires an enormous tu rnoverof protein. Fortunately the body isvery efficient in conserving i tsbuilding material, and much of t h eprotein is reused again and again.” Ibid. 5 3

Note the percent of total calories as protein calories i nthese foods.

P e r c e n t P e r c e n t P r o t e i n P r o t e i n

Raspberries, red 7.1% Watermelon 6.5%Oranges 7.0% Casaba melons 14.0%Cucumbers 14.7% Tomato 12.3%Beans, snap 14.5% Broccoli 27.5%Carrots 7.4% Squash (winter) 6.8%Potatoes 7.6% Kale 26.8%Soybeans 29.4% Lima beans 20.5%Wheat (hard) 13.3% Rice (brown) 7.1%

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On the low side:Apples 1.2% Plums 2.5%Grapefruit 4.1% Sweet Potatoes 4.1%

Did you notice that the percentagesof protein in broccoli and kale exceedthat of lima beans? Of course,measure for measure, fruits a n dvegetables do not yield as many totalcalories as legumes and grains; e v e nso, some of them have fair amountsof protein.

A 3.5 oz servings of lima beans h a s123 calories; but a 3.5 oz servings ofkale has only 38, of casaba melon, 27,and of raspberries, 58.

Proteins in green leafy vegetableshave as “high a biological value a smuscle protein.” (See next page.)

With such a wealth of protein t h a tour Creator has placed in natural ,whole foods, in the right proportions,there should be no concern abou tadequate plant sources of th isessential nutrient. In fact, it is e a syto get too much protein even on avegetarian diet.

The quantity of protein is adequate as supplied by a variety o fnatural, whole, plant-product foods.

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Do plant foods supply all essential aminoa c i d s ?

“Actually, the use of the terms,complete and incomplete proteins, ismisleading, because all natural foodscontain all of the essential aminoacids, and no food protein is soperfect as to be the total answer t oall our protein needs.”Agatha Moody Thrash, M.D., and Calvin L.Thrash, Jr., M.D., Nutrition for Vegetarians, 5 4Referencing Unusual Facts about Plant Protein,Sans Scrips 6(6), November-December, 1972

Note that “all natural foods containall of the essential amino acids.” True,they are found in differingproportions. This is why a variety offoods should be used from day t oday. An example is the way grainsand legumes complement each other.Generally, legumes are low i nmethionine, but abundant in lysine;grains are low in lysine, b u tabundant in methionine. Bycombining legumes with grains t h edeficiency of the one is compensatedfor by the other.

However, it is not necessary to try t o“balance” amino acid combinations atevery meal, nor each day. “There isan amino acid pool from which aminoacids are drawn to produce proteinsand other compounds.” It is good t oprovide a variety of proteins eachday for the needs of the body.Agatha Moody Thrash, M.D., and Calvin L.Thrash, Jr., M.D., Nutrition for Vegetarians, 5 4

Protein is absorbed more efficientlywhen the intake is normal or low,than when the protein intake high. (SeeIbid.52]

Studies show that whole soybeanprotein would be adequate as t h eonly source of protein in the diet.Soybean protein has been shown t oequal milk in promoting growth i ninfants, and maintaining p rope rnitrogen balance in children; and h a snutritional values equal to that of eggand fish protein.Vernon R. Young, Journal of the Amer icanDietetic Association, July 1991 v91 n7 p828(8)

Soybeans might be adequate as t h eonly source of protein, and they d ohave anticarcenogenic properties;however, they need not be ea t enevery day. They are a very rich food,high in fats as well as proteins, soshould be used, but not toofrequently. Soy protein isolate m a ybe injurious. There are many o the rgood plant sources of protein.Variety, variety, is the rule.

Even green leafy vegetables supplyhigh quality proteins, and should b eused more freely. They are excellentsources of minerals, vitamins, a n denzymes, too.

"Schuphann in 1948 stated that t h eprotein of dark-green leaves has a s


3 58

high a biological value as muscleprotein,—rated as growth-promotingfor children."Edith Young Cottrell, Oats, Peas, Beans & BarleyCookbook, 221; quoting from Werner Schuphann,Eiweii B Forschung, 1:32, January, 1948, p. 20

"The [leaf] protein is b e t t e rnutritionally than most seed proteins,as good as many animal proteins, a n dcan be presented at the table i n

palatable forms." Ibid, quot ingf rom

N. W. Pirie, Science 152:1705.1 9 6 6

Do not neglect the greens! Theyshould be used raw as much a spossible. Use radish tops fresh f romthe garden. The tender leaves m a ybe used in salads (no, they don’tprickle the tongue), and the largerones as greens in many dishes.

What about excess protein?

Excess protein may cause m a n yproblems, including gastro-intestinal,liver, kidney and heart problems, a swell as osteoporosis.

Protein does not burn “clean” w h e nused as fuel. Amonia, toxic to t h esystem, is produced as a by product.Purines from excess protein fo rmuric acid when broken down. Highlevels of uric acid contribute t okidney stones, gout, and re la teddiseases.

"It must be remembered that prote inconsists of amino acids. When y o uare on a high protein diet, you are o na high acid [ash] diet.”

Jay M Hoffman, Ph.D., The Missing L i n k ,1 4 8

Calcium and other minerals are u s e din the process of eliminating sulfates,phosphates, and nitrogen end p r o -

ducts from excess proteins. Calciumand other minerals used to neutralizethe effects of excess protein are lostin the urine. If there is not a nadequate supply of minerals in t h eblood, they are leached from t h ebones,— which contributes to osteo-porosis. Animal proteins, which a r ehigh in sulfur-containing amino acids,seem to cause a greater calcium lossthan vegetable proteins. Tests showthat on a high protein diet t h ecalcium balance remains negative,even when high levels of calcium a r eingested. See Winston J. Craig, Nutrition for the Nineties,134

A high protein diet encourages r ap idgrowth. This may appear desirable;however, rapid growth is associatedwith a short life,— early ma tu r i tywith early decline.


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Processed, modified, plant-source proteins

As with carbohydrates, w h e nproteins are refined most of the f ibreand co-nutrients may be left behind.The co-nutrients (vitamins, minerals,and phytochemicals, etc) are neededfor proper metabolism and utilizationin body cells. In addition, t h eisolating process(es) may modifyprotein molecules, impairing the i rfunctions in the body, either in the i rability to enter into needed chemicalreactions, or to assist in formingstructures.

Dr. Crane comments. “Soybean mea lresidue is the leading source ofprotein for meat and poultry animals.From this soybean meal, soy grits,soy flour, textured flour, soy prote inconcentrate, and soy protein isolateare made. Soy protein concentrate

and soy protein isolate are ofparticular interest because these t w ohave gone through extraction t oremove the flatulence-causingsugars. Unfortunately, the extractionprocess also removes about 9 0percent of the fiber and certain o the rvery important chemicals. A b e t t e rword might be subtraction process. I tis in this step also where solventsand heat may alter not only t h eremaining oils, but also the proteins.A descriptive word for this s t e pwould be modification process.” Dr.Crane goes on to say that modifiedproteins appear to have adetrimental effect in the body.

Milton G. Crane, M.D., What’s New About Soya?,Weimar Institute TIDINGS, May/June ‘94.

(Italics supplied)

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Points to remember

Of the twenty-two amino acids t h a thave been discovered making up t h evarious proteins, eight (nine forchildren) are essential. They must b eobtained in the food we eat.

As shown in some of the foregoingreferences, all essential amino acids,in varying proportions, are found i nall natural, unrefined, whole foods. Abalance of these nutrients isavailable when a variety of na tura lfoods are included in the diet. Eachmeal should be simple, the var ie tycoming from meal to meal, and d a yto day.

A low, but adequate, protein d ie teconomizes on this essential nutr ient ,as it is “absorbed more efficientlywhen the intake is normal or low”.There is no need to be concernedabout “complete” proteins. The rat io

of some amino acids varies be tweencertain types of foods, but a var ie tyof foods provide a balance

The body maintains a protein reservefrom which it can draw to supply t h eneeds of the moment. So it is n o tnecessary to precisely balanceprotein nutrients at each meal, n o reach day.

Green leafy vegetables have excellentproteins of high biological value.

Concentrated and/or isolatedproteins are not good foods as someof the proteins may have b e e nmodified in the process so that t h e ycannot func-tion properly in t h ebody,— but may do harm. (See t h edefinition of food).

Natural, whole, plant-source foods supply quality p r o t e i n s .Consuming adequate amounts of a variety of quality natural foods shouldsupply adequate protein.

Food for thought

Gazelles, that never seem to tire ofrunning, eat grasses and other h e r b sof the range. But the flesh-eating lionmust stalk his prey, as he can r u n

but a short distance before tiring.Whole foods from the plant kingdomprovide a power of endurance n o tavailable from animal-source foods.

Some suggestions


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The recipes with this lesson includesome casseroles for satisfyingentrees.

Simple , but nourishing stove-topmain dishes may be prepared b ycombining a grain and legume i ndesired pro-portions. Simmerseasonings just long enough to lightlycook them. Over-cooked vegetables,especially onions, may well be t h e

cause of stomach distress, r a t h e rthan the legumes. Also, try smallerservings, if legumes do not seem t oagree with you. They a r econcentrated foods.

For variety try shredded carrot o rchopped greens to replace a tomato-base seasoning. Well-cooked w h e a t -berries may be added to seasonedpinto beans for a good “chili”.

Tips on the use of nuts

Nuts and seeds are mini packets ofpower nutrition, high in both prote inand fatty acids, as well as minerals,vitamins, and other nutrients. Theyshould be used sparingly as they a r econcentrated foods. Some people m a ynot be able to use nuts, while o thersmay feel the need of fairly r ichpreparations—at least as “bridges”until accustomed to a less rich diet.Those who have not been able to u s enuts might find that they can u s ethem if used sparingly.

The recommended ratio is one- ten thto one-sixth nuts/seeds in any givenrecipe including them. Some recipeshave been included in this book t h a thave a higher ratio of nuts for thosewho feel the need for extra richness.

Almonds and sunflower seeds a r eexcellent foods. Almonds are know nas the king of the nuts The legumes,peanuts, are rated at the low end ofthe nutritional scale. If peanuts a r eused, they should be used in l imited

quantities only, prefer rablycombined with grains.

The popular peanut is not the best offoods. 1) Moldy peanuts, or peanu t scontaminated with mold, are v e r yharmful, as aflatoxin from the moldis a known carcinogenic substance.As peanuts are grown in hot, humid,climates mold is a real problem. 2 )Chemical changes take place in f a t tyacids when nuts and seeds a r eroasted, similar to the changes m a d ein free oils in the refiningprocess(es). (see Lesson 4). Peanu tbutter made from roasted peanu t snot only interferes with digestion,but the altered fatty acids clog t h esystem. 3) Peanut oil has been foundto cause arteriosclerosis more readi lythan any other oil. (See Dr. R. W.Wissler’s experiment on Rhesusmonkeys. described in Lesson 4, page10.)

Dr. J. H. Kellogg of Battle CreekSanitarium and Hospital, introducedpeanut butter to the Sanitarium

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guests, and before he found out h o wharmful it was its use had sp readover the whole country. When h erealized the harmfulness of p e a n u tbutter, he discontinued its use, a n dmade peanut spreads from peanu t sthat had been cooked like beans, o rsteamed peanuts, grinding them afterthey had been cooked. These spreadswere not so harmful when made ofchoice peanuts and processed th isway. A few raw peanuts may b eadded to a recipe such as the TastySoy Souffle, blending them with t h eother ingredients to be blended.

Raw peanuts to be cooked o rused in recipes, should b e

carefully sorted, and w a s h e dw e l l .

Note that roasting alters the chemicalstructure of fatty acids, even thoughthey are still within the plant cell, sothis problem relates to all roas tednuts and seeds. It is best not to u s ethem. Raw nuts/seeds should be usedjudiciously in cooking and baking, o rused “as is”—except, of course,peanuts that need to be cooked. Nutsand seeds included in baked foodsare steamed in the interior of loaves,casseroles, and other baked products,not roasted. See Dr. Jay M. Hoffman,Ph.D.,

The Missing Link, 238, 70

WW AA TT EE RR

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THE SKIN AND ITS FUNCTIONS

"That which darkens the skin and makes it dingy, also clouds t h espirits, and destroys the cheerfulness and peace of mind. . . . Everywrong habit which injures the health of the body reacts in effect u p o nthe mind." Ellen G. White,Healthful Living, 40

The skin, our marvelous wrapping

Forms a barrier against germsPrevents the deeper tissues from drying outProtects the body from harmful effects of too much lightRegulates body temperatureProvides the sense of touchProduces vitamin D when exposed to sunlight.

F or a healthy skin

Pores in the skin are constantlypassing impurities from the body.The skin and garments must b ecleansed frequently so that t heseimpurities will not be absorbed backinto the body. It is most important t okeep both the skin and garmentsclean, and not to hinder the skin i nits effort to free the system of was t emat ter .

Frequent bathing and a brisk r u bhelp to tone up the skin, open t h epores, and keep the skin in a healthy,active condition.

Some cosmetics contain poisonoussubstances that can be absorbed b ythe pores of the skin. Care must b eused in what we put on the body, a swell as what we put in it.


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The health of the entire body affectsthe health of the skin. A sluggishcolon, or a muddy bloodstream full oftoxic wastes, will make a m u d d ycomplexion. Also, free fats used i nthe diet, or applied to the skin, m a ybe harmful to the skin when it i sexposed to sunlight. (There is

additional information on this topicin the next lesson.)

Many a young person suffering f romacne might find relief by practicing alifestyle in keeping with the e i g h ttrue remedies.

The Skin, which is one of the largestorgans of the body, is composed oftwo layers; the outer layer is t h eepidermis, the inner layer is the trueskin, or dermis.

The outer skin has several layers.The outermost is composed of d e a dcells that may soon drop off or b ewashed away. Cells in the d e e p e r

layers are alive. It is here that n e wcells are constantly being formed.There are no blood vessels in t h eepidermis. Its cells are bathed i ntissue fluid that comes from t h edermis.

The dermis, or true skin, contains t h eelements and organs that pe r fo rmthe functions of the skin.

The true skin is a dense network of elastic fibres, interwoven withMinute blood vessels,Nerve endings, andTiny lymphatic channels.

The true skin also contains:Hair follicles from which the hair grows,Sebaceous glands that produce a fatty matter,Sweat glands, andMinute involuntary muscles.

The minute muscles contract when chilled, causing a dimpling of the sk inknown as goose-flesh. They also contract when a person is frightened, makingthe hair “stand on end.”

Perspiration produced by the sweat glands serves a dual function. It helps:

Remove toxic wastes.Regulate body temperature, cooling the body as it evaporates.


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Nerve endings in the skin provide forthe senses of touch, heat and cold,pain, etc. Numerous nerve endingsare placed close together on t h e

fingertips, providing an acute senseof touch. Hands are designed t oaccomplish skilled tasks.

Care for your skin, and it will care for you.

S U N L I G H T . . .

A Healing Agent


Sunlight,— a “Life-giving, Health-dealing Power.”

“This is one of nature’s most healing agents.” Ellen G. While, Healthful Living,229

“The feeble one should press out into the sunshine as earnestly andnaturally as do the shaded plants and vines. The pale and sickly grainblade that has struggled up out of the cold of early spring, puts out thenatural and healthy deep green after enjoying for a few days the healthand life giving rays of the sun. Go out into the light and warmth of theglorious sun, you pale and sickly ones, and share with vegetation itslife-giving, health-dealing power.” Ibid 230

But unto you that fear my name shall the Sun of righteousness arisewith healing in his wings; and ye shall go forth, and grow up as calves of


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the stall. Malachi4:2

Both sunlight and fresh air should beallowed free access to our homes. Thesunlight may fade carpets andupholstery, but these agencies will

improve the mental and physicalhealth of those who live in the home.Sun beams are healing, and have asoothing, cheering, influence.

Both exercise and sunlight

I n c r e a s e D e c r e a s e

Oxygen in the tissues. Resting heart rate

Energy and endurance Respiratory rate

Muscular strength Lactic acid accumulation in blood

Efficiency of the heart Blood pressure

Tolerance of stress Blood sugar

From Zane R. Kime, M.D., M.S., Sunlight, 33-4 1


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Some of the benefits to be derived froms u n l i g h t

“Exercise, and a free and abundant use of the air and sunlight. . . wouldgive life and strength to the emaciated.” Ellen G. White, Healthful Living,2 3 0

“In my experience, sunlighttreatments in conjunction withan unrefined diet and exerciseprogram achieve faster andmore dramatic results than dietand exercise alone.” Zane R.Kime, M.D., M.S., Sunlight, 57

Dr. Kime further comments:“And a study of the results ofcombined sunlight and exercise,showed that a group that was gettingthe sunlight treatments withexercise, had improved almost twiceas much as shown by theirelectrocardiograms, as had those whoonly exercised, even though bothgroups were on a general healthresort treatment program.”

Ib id .4 3

“There seems to be conclusiveevidence that sunlight produces ametabolic effect in the body that isvery similar to physical training.Tuberculosis patients being treatedby sunbathing have been observed tohave well-developed muscles withvery little fat, even though they have

not exercised for months.” Ibid.3 3

“The sun aids by increasing theresistance of the individual. Sunlightincreases the production andstimulates the activity of thelymphocytes, neutrophils, and othercells of the immune system. . . . Astrong immune system not only willhelp to protect one against thecommon cold, flu, and otherinfectious diseases, but can alsoinhibit cancer formation andprogression.” Ibid 1 8 8 ,1 8 9

“In the deep valleys among the Alpsin Switzerland the sun shines only afew hours each day; consequently theinhabitants suffer terribly fromscrofula and other diseases indicativeof poor nutrition and lack of sunlight.Higher up on the sides of themountain the inhabitants areremarkably hardy and well-developed physically and mentally.The only difference in the modes oflife is the great amount of sunshinehigher up the mountainside. When


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the poor unfortunates below arecarried up the mountain, theyrapidly improve.”

Jay M. Hoffman, Ph.D., Missing Link,3 1 8

Dr. J. H. Kellogg noted that hospitalpatients in rooms exposed to sunlighthad a much better recovery rate thanthose in rooms without sunlight.

“ Sunlight effect ively kills g e r m s in the air, purifies water, and d e s t r o y sb a c t e r i aon exposed surfaces, including the skin, and produces antibacterialagents on the skin from the oils present there.” Zane R. Kime, M.D.,M.S., Sunlight, 1 8 8

Some sunbathing guidelines

Avoid sunbathing during the heat ofthe day in summer as the sun’s raysare more direct; however, to receivebenefit from the winter sun it maybe necessary to sunbathe during themiddle of the day in northern andsouthern latitudes. The elevationshould also be considered since sun-burning can take place more quicklyat higher elevations.

Wash the skin in clear water beforesunbathing to remove soap residueand lotions. Sunscreening lotionsshould not be used, as the fats theycontain may stimulate formation ofcancer cells. Also, many of thetherapeutic and healing effects ofsunlight are blocked out bysunscreening agents.

Start with short exposures to thesun’s rays, gradually increasing theexposure time—avoiding sunburn.

Set an alarm clock to awakenyourself should you fall asleep, orhave someone with you who willawaken you. See Zane R. Kime, M.D., M.S.,Sunlight 237-243

The use of natural, whole foodsbuilds healthy cells and an activeimmune system, and provides theright kind of fatty acids in the skin toreact properly to sunlight. Sunlight isbeneficial when these conditionsexist. On the other hand, if there arefree radicals and the wrong kind ofcholesterol in the skin from con-suming processed foods, and theimmune system is depressed,exposure to sunlight is damaging, andmay cause skin cancer. Ibid. 100-1 1 4


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Caution: We should guard againstan overdose of ultraviolet raysbecause of the progressive loss of the

protective ozone layer surroundingthe earth.

Do I need to use a sunlamp in the wintertime?

“Sunlamps are only for those whocannot get the natural sunlight—thosewho live close to the north or southpoles, or in inclement weather areas,or in the glass jungle of the big city.The artificial sun rays may be betterthan nothing, but they do notapproach the value of the actualsunlight. Make every effort to obtainas much of the real thing as possible.”

Benefits from sunlight are not limitedto cloudless days, “since overcastskies filter out only about 20% of theultraviolet light.”

If you decide to use a sunlamp, besure it has frequencies above 290nm.

“Start with one or two minutes oneach side and then gradually increasethe time. If you become slightly pinkfollowing the light bath, hold thetime and don’t increase it until yourskin has adjusted.”

“Do not mount a sunlamp above yourbed unless it has a timer that willshut off automatically when the lightbath time is over, in case you shouldgo to sleep. Burning is dangerous, sodon’t take any chances.” Referencesare from

Zane R. Kime, M.D., M.S., Sunlight, 248, 249

FATS AND OILS. . .Which, and how much, should we

use?

“When properly prepared, olives, like nuts, supply the place of butterand flesh meats. The oil, as eaten in the olive, is far preferable toanimal oil or fat. It serves as a laxative. Its use will be found beneficialto consumptives, and it is a blessing to an inflamed, irritated stomach.”“Olives may be so prepared as to be eaten with good results at everymeal. The advantages sought by the use of butter may be obtained bythe eating of properly prepared olives.”


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“The oil in olives is a remedy for constipation and kidney diseases.” Ellen G. White, Counsels on Diet and Foods, 359, 360

Fatty acids are used as buildingblocks, and for many other functionsin the body. Every cell wall consistsof a double (bilipid) layer of fattyacids, with some protein. The severalworkshops (organelles) within thisdouble lining also have double liningsof fatty acids, including the mito-chondrias,— the mighty little power-houses. Vital organs are cushionedby fatty tissues, and the immunesystem and many other functions inthe body need the right kind of fattyacids

Nerve fibers are insulated withcholesterol; brain tissue contains highlevels of it. It is a basic ingredient ofsome hormones, and in the skin itproduces vitamin D when exposed tosunlight. Most of it is used in thedigestion and assimilation of fats.

Cholesterol is not found in foods fromplants, but it is in all animal-sourcefoods. The liver manufactures largequantities of it, and nearly every cellin the body can make it. If the rightkind of building blocks are furnished,the cholesterol synthesized by thebody will perform its functions well.

Plant-source foods supply the kindsof fatty acids needed by the body.As they are essential nutrients, fattyacids need to be included in the diet.However, some concerns need to beconsidered so that right choices canbe made, such as:

The quantity of fatty acids used.Free fats (fats removed from source)are highly concentrated, emptycalories.

The quality of the fatty acids used inthe diet. Some of the concerns aboutthe quality include (1) altering offatty acid molecular structure, (2)fatty acids as processed (preformed)by animals, fish, and fowl, and (3)oxidized, or rancid, fatty acids.

Fats as found in plant produce aredesigned for the needs of body cells.However, when these are removedfrom plant cells, and processed(which may even include changesmade in roasted nuts) the structuresand/or locations of the fatty acidchemical bonds are changed oraltered so that they damage cellstructures, and inhibit cell activities.

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Q U A N T I T Y : How much fat should be included in the diet?

Some nutritionists are recommendinga fat intake of about 10% of totalcalories consumed, others increasethe recommended amount to 15 to20% of total calories. This last amountcan be easily reached, even exceeded,without using any free fats. It is easyto exceed the limit if free fats areused.

Free fats are highly concentrated andrefined. It takes 12 to 14 ears of cornto make 1 tablespoon of corn oil!

Gram for gram, fats yield about twiceas many calories as do carbohydratesand proteins, yielding about 9calories per gram; carbohydrates andproteins yield about 4 calories pergram.

QUALITY: Some concerns about the quality of fatty acidsin the diet.

(1) Free fats are not only highlyconcentrated; but, like white sugar,the refining process removesessential nutrients needed toproperly metabolize the fatty acids.Also, the structure of some fatty acidmole-cules is altered duringprocessing.

Fatty acids in natural foods areshaped like a horseshoe. They havemany functions in the body,including forming cell walls(membranes) .

Some of the fatty acids are changedfrom their natural horseshoe shape(called the cis form) to a straightchain-like structure (called the t ransform) during the processing of freefats. Apparently a minor variation,but it makes a big difference in howthe fatty acids perform in the body.

Many changes and problems resultwhen trans fats are used as buildingblocks. The flow of nutrients andother substances cannot be con-trolled, such as the use of insulinand glucose; mitochondria areinhibited in their use of oxygen andcannot burn foodstuffs completely tocarbon dioxide and water,— a basiccancer-producing process. Theimmune system needs the right kindof fatty acids to maintain the rightshape and function of some of itscells. The more trans fats eaten, thegreater effect they will have inaltering the normal enzyme activityin the tissues. See Zane R. Kime, M.D., M.S., Sunlight,98 - 100,

(2) Dr. Crane speaks to the need forusing fatty acids as found in plantfoods. The essential fatty acids,

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omegas 3 and 6, from non-plantsources have been transformed bythe animal, fowl, or fish to meet theneeds of their systems; and when thehuman body tries to use thesepartially processed fatty acids, theresultant chemical reactions may notbe appropriate. The blood pressure,clotting time, and immune systemare affected. These problems can beavoided by depending on plantproduce for sources of fatty acids,which are designed for our needs.

Dr. Crane advises, “I would direct thereader to the use of plant produce asgrown and away from the use ofrefined free fats, or animal fats, orfish fats.” Milton G.Crane, M.D.,

Addendum to The Role of Cholesterol andExcess Fat in Disease, 12

(Information on omega fatty acids gleaned fromthe above referenced paper, and from Vitamins,Minerals, and Essential Oils, also by Dr. Crane.)

(3) Foods included in the dietshould be in prime condition. Freeradicals that are very harmful to thesystem are formed as fats oxidize, orbecome rancid. Antioxidant pro-perties in whole seeds and unshellednuts may preserve fatty acids formany years, but when the seed orgrain is crushed, or the oil isremoved from the plant cell, it mayoxidize within a very short time.“Corn can be stored for up to athousand years before it becomes sodecomposed by oxidation that it willnot grow. Yet, ground whole cornbecomes too rancid, too full ofoxidized lipids and hydrolyzed short-

chain fats, to serve as food with-in acouple of months at roomtemperature.”Milton G. Crane, M.D.,“Free Radicals” and “Anti-oxidants,” Why are they important? The Journalof Health & Healing, Vol. 16, No. 3, p. 18

“We need energy,” comments Dr.Crane, “but in a controlled sequenceand in a specific setting within thecell chemistry. Foodstuff is the sourceof calories to run the engine of everycell, and it must be supplied in anunoxidized form, ready for the bodycells to use. If it arrives at the cellalready oxidized, it may get in theway, and/or it may interfere withthe cell’s job of creating energy fromthe food supplied to it.” “The Creatorhas supplied in the natural state,caloric sources within plant cellstructures in a form and withprotective mem-branes that resistoxidation. . . . We can help ourselvesto avoid many of the degenerativediseases by selecting good fruit,vegetables, nuts and grains, bypreparing them simply, and with-outthe use of spices and grease of allkinds.” Ibid. 17,1 9

Along the walls of mitochondria, theminute but mighty powerhouseswithin cells, nutrients are burned inthe presence of oxygen to produceheat and energy. These walls arevery susceptible to damage by theaction of free radicals. Damaged wallscannot use oxygen properly to burnnutrients all the way to carbondioxide and water, but stop with

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lactic acid, a reaction that does notrequire oxygen.

It is a cancer initiating process.See Zane R. Kime, M.D., M.S., Sunlight, 98

Recommendations

Over 100 years ago Dr. John HarveyKellogg, M. D., of Battle Creek, taughtthat, “The objection is not against fat,per se, but against taking it in a freestate. When taken in the form inwhich nature presents them,enclosed in cells in such vegetablefoods as maize, oatmeal, nuts, andsome fruits, fats are wholesome andnutritious elements of food. It isonly when separated from the otherelements and taken in a free statethat they become unwholesome. . . .It makes little or no difference, so faras the interference with digestion isconcerned, whether the fat is animalor vegetable. . . we do not

recommend the use of any free fat.”J. H. Kellogg, M.D.

Health Reformer, May, 1887

Again Dr. Crane comments: “In viewof the fact that free fats are emptycalories, may be modified duringrefining, delay stomach emptying,interfere with protein digestion inthe stomach, and may become toxicradicals through oxidation, weconclude that free fats are an inferiorfood.” Milton G. Crane, M.D., Another look at Fat in theDiet, 5

What about cold-pressed oils?All oils, including cold-pressed oils,are heated during processing or theywould turn rancid very quickly. This

process changes some of the cis fatsto trans fats; also, rancidity worsensduring processing and storage.

Sound advice:

“Grease cooked in the food renders it difficult of digestion.”Ellen G. White, Healthful Living, 95

According to Webster grease is: “Fatty or oily matter in general; lubricant.”

“Meat is served reeking with fat, because it suits the perverted taste.Both the blood and the fat of animals is consumed as a luxury. But theLord has given special directions that these should not be eaten.

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Why?—Because their use would make a diseased current of blood in thehuman system. Disregard of the Lord’s special directions has broughtmany diseases upon human beings.”

Ibid. 94

What are the Lord’s “special directions”? Here is one reference:

It shall be a perpetual statute for your generations throughout all yourdwellings, that ye eat neither fat nor blood. Lev i t icus3:17

Some data

In the typical American diet about37% of the calories come from fats(about one third of these are fromsaturated fats). This is nearly twicethe recommended amount! Themajor sources of fat in the diet are:fats and oils, meat, poultry, fish, anddairy products.

Note the average per capitaconsump-tion of free fats, and dairyproducts, which are high in fats. Thetotal average consumption of fatswould be increased considerably byadding to these figures the fatcontent of the average amount offlesh foods consumed.

In 1990 the average American consumed:

63 pounds of free fats and oils (including 4.4 pounds of butter)5 7 0 pounds of all dairy products (excluding butter, but including

50 pounds of cheese, cream, and ice cream)

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Are there sufficient fats in natural whole foods to meet ourneeds, without using s o m e free fats?

Some fruits and vegetables have lowpercentages of calories as fat.Bananas and peaches have about 2%,and potatoes only about 1%.However, many foods have a fatcontent close to the 10% minimum.By using a few high-fat foods theintake may easily meet therecommended 15 to 20% of total

calories without the use of free fats.Again, our Creator has generouslyprovided for our needs in naturalwhole foods.

If you feel a need for some free fats,use just a few drops of extra-virginolive oil at the table (not in cooking).

Note the percent of total calories as fat calories in these foods:

Fruits:Apples 5.5%Avocados 82.2%Grapes, American 12.1%Lemons 9.5%Strawberr ies 11.4%Olives 93 - 98.0%

Grains:Cornmeal 9.2%Millet 7.9%Rolled oats 15.9%

Legumes:Chickpeas 11.2%Soybeans, dried 36.8%

Nuts:Almonds 75.9%Walnuts 79.1%

VegetablesBroccoli 7.8%Kale 17.6%Parsley 11.4%

Obesity: Considered one of the major health problemsin America.

“Overweight individuals are at an increased risk of

Diabetes,High blood pressure and stroke,Elevated blood lipids and heart disease,Cancer (especially breast and uterine cancer),And gallbladder disease.” Winston J. Craig, Ph.D., R.D., Nutrition for the

Nineties, 13

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There is hope for the obese!Practicing the eight true remedieswill not only make a person feelbetter, but also look better as thepounds drop off. Usually there is no

need to count calories, since a wellbalanced diet of whole, natural foodsis satisfying. This satisfactionremoves the constant craving forsomething to eat!

Obesity is not the only health problem that may result from theuse of free fats, and/or too many fats, in the diet. Read on.Cells may be deprived of oxygen because of shallow breathing, lack ofexercise, and many other reasons. Note the effect of polyunsaturated fats onthe oxygen supply to body cells as described in this experiment!

Some effects of fats in the diet wereshown in experiments with hamsters.Their cheek pouches have such thinwalls that red blood cells can be seen,with the aid of a microscope, goingthrough the capillaries. When thehamsters were fed a high fat diet thered blood cells would get sticky andclump together, and could not getthrough the capillaries. It was foundthat the hamsters were getting noteven half of the normal oxygensupply to body cells, including thebrain. The red blood cells were

hampered in their work both becauseclumping reduced the surface areaavailable for carrying oxygen, andbecause they could not move freelythrough the capillaries to deliverwhat little oxygen they werecarrying! This shortage of oxygen canaffect every part of the body,including brain function.

See Jay M. Hoffman, Ph.D. The Missing Link, 63;from R. L. Swank, Proceedings of the Society ofExperimental and Biological Medicine, 82:381,1953 ;

Cells deprived of oxygen, or hindered in the use of oxygen (such as damage tomitochondrias by free radicals), cannot completely metabolize fuel. Note theloss of energy production in the cycle ending with lactic acid.

Metabolism of normal cell Metabolism of cancerc e l l

Sugar or glucose Sugar or glucose

Oxygen required Oxygen not required

Complex reaction Relatively simpler e a c t i o n s

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requiring over 30 steps

38 units of energy produced 2 units of energyp r o d u c e d

B y p r o d u c t s B y p r o d u c t

Carbon dioxide and water Lactic acid

See Zane R. Kime, M.D., M.S.,S u n l i g h t 96

“Normal cells have been removedfrom experimental animals andplaced in a culture where they willgrow and divide. If the oxygen that isavailable to these cells is reduced,

the normal cells will becomemalignant. If these cells are againplaced in the animal’s body, they willdevelop and destroy the animal withcancer.” Ibid 96

Free fats cause red blood cells to clump, reducing oxygen carryinga b i l i t y .

This, and the action of free radicals, hinders efficient cellm e t a b o l i s m .

Normal cells become malignant when deprived of sufficient oxygenand energy.Don’t polyunsaturated fats lower cholesterol levels in theb lood?

Dr. R. W. Wissler performed an inter-esting experiment using Rhesusmonkeys. All of them were fed thesame diet, except for the fat content.The food included either butter fat,corn oil, or peanut oil.

Results : A few months later it wasfound that the monkeys on butter fathad the highest cholesterol in thebloodstream, and the monkeys onpeanut oil the least, as might beexpected.

However, a few months later autopsies showed:

Percent of arteries damaged by Type of oil cholesterol plaques; hardening of arteries. in the diet

62% Corn oil


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82% Butter fat93% Peanut oil

R. W. Wissler, M.D., Federation Proceedings, 26:371, Abs. #650, 1967;Referenced by Jay M. Hoffman, Ph.D., The Missing Link, 6 2

Polyunsaturated fats may lower serum cholesterol, but harden thearteries and/or may be deposited in other tissues.

Dr. Crane speaks to damage that maybe done by excess low density lipo-proteins (LDL): “In some manner, notyet completely understood, whenoxygen attacks natural LDL, some ofits protein gets changed, and thecomplex becomes ‘modified LDL.’”Body cells do not recognize, nor canthey use, modified LDL. “Yet theimmune defense macrophages (big-eaters) identify it as a foreignchemical and begin to gobble it up.They ingest more and more untilthey simply plug up the arteries.

“To complicate the picture further,another ball of fat similar to LDL,called lipoprotein(a) [LP(a)], can buildup in the body. . . . It too must bedisposed of by the same monocyte-macrophage system. It may resultfrom an excess of fat, ingested

oxidized fat, and/or the presence ofmodified protein in the diet.

“Two main factors, then, worktogether to plug up the arteries. (a) Adiet which has just too much fat thatis already oxidized [rancid] to agreater or lesser degree. (b) A highfat diet that has so much goodunoxidized fat that the body sendstoo much LDL to the cells via thearteries for them to utilize. Whilethese excess LDL particles arewaiting around in the tissue juice ofthe artery wall, the oxygen which isright there on its way to the cells canattack the LDL and modify its proteincomponent. Once this happens, thecells cannot safely use it, and themonocyte macrophage ‘big eaters,’gobble it up.”

Milton G. Crane, M.D., Good Cell Food Keeps theArteries Open, 2-5 (with many references)

Free fats and rich foods do not meet the definition of f o o d (seeLesson 1) as they cause injury to the system.

Is there a remedy if harm has been done?

Plant fibers, such as in oat bran, areuseful in lowering serum cholesterolin the blood. Pectin, also a plant fibrewhich is found in fruits and some

vegetables (as squash and carrots),together with gums and mucilageswhich occur in legumes, are alsoeffective in reducing serum choles-


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terol levels. (See Winston J. Craig, Ph.D.,R.D.,

Nutrition for the Nineties, 3 7

Dr. Crane gives encouragement:

“The secret of success is to avoideating foods that contain added fat.We should eat fresh foods as grownand avoid spoiled, rancid foods. Eventhe naturally high fat foods such asthe nuts, olives, high fat seeds, andavocados should be used in modera-tion. Also, they should be storedproperly and eaten as fresh aspossible to avoid damage to themfrom oxygenation. Freshly shellednuts like filberts, pecans, andwalnuts are much better than thosewhich come already shelled. But wehave become a nation in search offast foods and con-venience. The nutslike the walnut have such good oils inhigh concentra-tions, that theybecome ‘stale’ more readily thanother nuts. Staleness is the same asoxidation. Perhaps you begin to seewhat we are up against.”

Milton G. Crane, M.D.,Good Cell Food Keeps the Arteries Open, 5

Dr. Crane explains how cholesteroldeposits that have graduallyaccumulated over the years can beremoved: “The good news is that thisextra cholesterol can be removed. . . .

“. . . Our goal is to reverse thatprocess. We advocate (1) a low fatdiet so that the person will makeonly minimal amounts of cholesterolin the liver and intestines, (2)avoidance of the foods that containcholesterol from the diet, and (3) usea high fiber diet so that there will bea high elimination of cholesterol fromthe body, and (4) exercise to raisethe level of the good HDL.”

Milton G. Crane, M.D., The Role of Cholesterol and Excess Fat in Disease, 3,

4

The oxygen carrying capacity of theblood improves within a short timeafter discontinuing the use ofisolated, processed fats/oils, animalfats, or other processed “foods” thatcause blood platelets to clumptogether.

Exercise improves muscle utilizationof oxygen, and the demand on themuscles encourages the body tomake collateral blood vessels to anarea that may have sufferedblockage,— the body’s own bypasssystem (for non-emergencysituations). Consult your physicianfor an exercise program to meet yourneeds.

The use of refined foods lacking essential nutrients,and/orProcessed foods with transformed/modified molecules, and/or additives,And/or, an imbalance or excess of nutrients, even from natural, whole, foods,Results in faulty membrane and tissue structures, and/or,Slowed, blocked, or altered biochemical reactions,— Disease.

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Practicing the eight true remedies,Including adequate but temperate use of natural, whole foods, results inGood membrane and tissue structures, normal biochemical reactions,— Health

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THE HEART AND BLOOD

“Perfect health depends upon perfect circulation.”Ellen G. White, Healthful Living, 178

“The more active the circulation the more free fromobstructions and impurities will be the blood. The bloodnourishes the body. The health of the body depends upon thehealthful circulation of the blood.” Ibid. 1 7 8

“The heart, a most efficient hollow muscular pump, is really a double organ—itmay be considered as two hearts joined together:

The left heart supplies freshly oxygenated blood to the body.

The right heart sends the blood loaded with carbon-dioxide to the lungsfor a fresh supply of oxygen.

Maintenance of the proper volume and pressure depends on many factors,including:

The condition of the heart valves,

The effect of the nervous system in controlling size of the vessels, and

The amount of fluid in the blood stream.” Clifford R. Anderson, M.D., Modern Ways to

Health, 450

“It is almost impossible to strain thehealthy human heart by overwork. . .. The heart is far more likely to bedamaged by disease and by poorhabits of living than by any physicalactivity. But once the heart has been

damaged by disease, it may benecessary to avoid too much activity.A heart that has been damaged canbe strained beyond its limits.” Ibid. 450, 451

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“The chief if not the only reason why many become invalids is that theblood does not circulate freely, and the changes in the vital fluid whichare necessary to life and health do not take place. They have not giventheir bodies exercise nor their lungs food, which is pure, fresh air;therefore it is impossible for the blood to be vitalized, and it pursues itscourse sluggishly through the system.” Ellen G. White, Healthful Living,1 8 0

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There are three classes of blood vesselsArteries , which have elasticmuscular walls, carry the blood awayfrom the heart. The propulsiveimpulse given the blood by thecontraction of the heart, is followedby the contraction of the arteries.The smaller arteries, or arterioles,regulate the pressure into thecapillaries.

Capillaries , smallest of the bloodvessels, form an intricate meshworkthrough all the soft tissues of thebody. They are so small that the tinyred blood cells have to squeezethrough, single file, bulging out thecapillary walls as they go.

Veins begin with the capillaries,increasing in size as they approachthe heart. They have little or nomuscular fibre in their walls, but insome parts of the body they havevalves which allow passage of bloodin only one direction—toward thehear t .

Veins are so placed among themuscles that when the muscles arecontracted the blood is displaced. Asit can flow in only one direction, it is“milked” back to the heart by the aidof muscle action. Thus, exercise is avaluable aid to the heart.

Blood cells and their tasksWhite blood cells are able tomove from point to point rapidly andwith ease. They are voraciouseaters,— of germs and debris. Theirprincipal functions are to:

Destroy germsAid in repairing injuries

The chief business of the red bloodcells is to carry oxygen from the

lungs to the tissues, and carbondioxide and other gaseous wastesfrom the tissues to the lungs. Bloodthat is not vitalized with pure, freshair pursues its course sluggishlythrough the system, but it circulateshealthfully when it carries anabundance of oxygen.

See Ellen G White, Healthful Living,1 8 6

The lymph systemThe principal function of the l y m p hsystem is absorption. Its one set ofvessels originate in connective tissue

spaces in all parts of the body,connect with lymph glands in certainlocations, and eventually empty the

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lymph fluid into the subclavianveins. White blood cells, which haveescaped through artery and capillarywalls to do their work, find their wayback to the blood vessels throughthis system.

The lymph system absorbs:

Nutrients through villi in theintestines, and water and othersubstances through the skin.

Wastes and worn particlesthroughout the body.

Lymph fluid is similar to bloodserum, except that it contains moreof the waste elements than doesblood.

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Helps and hindrances to good circulation

“For an average-size adult, the heartmust move about five quarts of bloodevery minute, a total of 7,200 quartsin 24 hours.

“It must push this load through anetwork of blood vessels some100,000 miles long.”

Fortunately, the heart is aided in thisstaggering task. “The muscles in thefeet, calves, thighs, buttocks,abdomen, and diaphragm all worktogether in harmony when onewalks. Their rhythmic contractionand relaxation massages the veins,pushing the blood upward againstgravity. As one walks, the musclesliterally milk the blood back to theheart.” Jabbour Semaan, Walk for YourHealth, Review,07/20/78, p. 6

Scientists have pondered how redblood cells could carry such largeloads. They have recently found thatwater increases the ability ofhemoglobin (the protein pigment inthese cells) to carry oxygen. Watermolecules attach themselves to thehemoglobin, which makes it easierfor oxygen molecules to attach them-selves. They studied this behavior ofhemoglobin in plain water as com-pared with various concentrations ofsugar and polymer solutions, andfound that the more concentrated thesolution (either sugar or polymer),the harder it was for hemoglobin totake on water molecules—and the lessinclined to take on oxygen! (FromElizabeth Penniel, Water Boosts Hemoglobin’sLust for Oxygen, Science News, March 30, 1991,v139, n13, p198(1))

Hygiene of the circulationExercise is very important. Review Lesson 2 on exercise.

Adequate clothing is essential to healthy circulation. The prime object ofclothing is for modesty, yet it should be adapted to the climate and season tomaintain the natural tem-perature of the extremities as well as the body.Blood cannot circulate freely when the limbs are cold. Cold has a paralyzingor depressing influence on the heart. Excessive Heat may result in heat orsun-stroke.

Rich or spicy foods make poor blood by filling it with useless, or a superabundance, of material. This causes the liver to become sluggish, and wastesaccumulate in the blood. Con-diments , narcotics, and stimulants also a r eharmful. (See Lesson 5)


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The circulat ion and funct ion of the internal organs should not beimpaired by tight belts or elastic bands, nor heavy garments suspendedfrom the waist.

The blood must be kept pure. Only the very best material should be takeninto the stomach, as the blood is made of what we eat. Poor food will makepoor blood, which will in turn make body tissues of poor quality.

For cells to be healthy, they must have the right nutrients delivered to themthrough the blood stream, and wastes removed by the blood and lymph andcarried to the eliminating organs. This helps us to understand the statementat the beginning of this section, “Perfect health depends upon perfectcirculat ion.”

T E M P E R A N C E . . . The Only Safe Course


“Touch Not, Taste Not, Handle Not”

“The only safe course is to touch not, taste not, handle not, tea, coffee,wines, tobacco, opium, and alcoholic drinks.” Ellen G. White, Healthful Living,1 1 2

Temperance is abstinence from all things/practices that areharmful, and judicious use of that which is good.

This topic covers much more thanabstinence from alcoholic beverages,tea, coffee, tobacco and othernarcotics. Many commonly useditems are harmful to the body, yetmany people are unaware of thedamage done by them. Throughoutthis lesson keep in mind thedefinition of food as given in Lesson

1. Food nourishes, without doingharm!

And what about the judicious use ofthat which is good? Not just thequality of foods or activities needs tobe considered, but also the quantity.Exercise is good, but when engaged intoo strenuously, or for too long, the

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effects are harmful. The best qualityfoods should be used, but whentaken in excess even good food willbe harmful to the system. The sameis true of all the activities of life.All intemperance weakens brain-nerve powers. Good physical habitshelp to strengthen the mental andmoral powers, as there are strongties between physical and moralhealth. Moderation in all things isthe key.

Keep in mind those important littlecells as you study this lesson. They

depend on you to help keep themfunctioning efficiently. Things takeninto the system that impair theirefficiency will keep you fromattaining the maximum healthpossible for you.

Choose something better. OurCreator has supplied us with anabundance of good things that bringtrue enjoy-ment. Once the choice ismade, claim the promises ofabundant grace avail-able to givestrength to the decision.

He sent His word, and healed them, and delivered them from theirdestructions. Psalms107:20

I can do all things through Christ which strengtheneth me. Philippians 4:13

“All our enjoyment or suffering may be traced to obedience ortransgression of natural law.”

Ibid. 22


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Spicy problems

“In this fast age, the less exciting the food, the better. Condiments areinjurious in their nature. Mustard, pepper, spices, pickles and otherthings of like character, irritate the stomach and make the bloodfeverish and impure. The inflamed condition of the drunkard’s stomachis often pictured as illustrating the effects of alcoholic liquors. A similarcondition is produced by the use of irritating condiments. Soon ordinaryfood does not satisfy the appetite. The system feels a want, a craving forsomething more stimulating.” Ellen G. White,Ministry of Healing 3 2 5

Webster defines spice as “A pungent or aromatic vegetable substance aspepper or cinnamon used to season food.”

Generally, the “pungent or aromaticvegetable substances” that are hot tothe taste when cold are harmful.

Spices not only irritate the tendercoating of the stomach, but also causethe blood to become fevered, excitethe nerves, and weaken the moraland intellectual powers. Foodsprepared with these irritatingsubstances encourage the appetitefor liquor.

Condiments and spices have astimulating effect similar to tea,coffee, and liquor. Those who usethem drop as far below par as theywere elevated above par by thesestimulating substances.

Foods should be wholesome andtasty, but free from every irritatingsubstance that would harm thedelicate machinery of living cells.

“Professor Boix of Paris showed by experiments on animals thatpepper causes ‘gin liver.’” Jay M. Hoffman, Ph.D., The Missing Link, 87;quoting from

John H. Kellogg, M.D., FACS, How to Have Good Health Through Biological Living, 459-461

What is “Gin Liver”? Another term for cirrhosis of the liver.

Capsaicin, a substance found in hotpeppers, has long been known to

affect small nerve cells (type B) thattransmit a variety of sensations to

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the brain, including pain. There is noprotective myelin sheath on thefibers through which these cellscommuni-cate. Capsaicin can destroytype B nerve cells in infants; inadults the first strong dose causesintense pain, but continued usedesensitizes the neurons. Thus pain isactually killed. Reporting pain is notthe only responsibility of Type B

neurons; they also help regulate bodytemperature and monitor importantfunctions in the heart and lungs.Therefore, capsaicin could be verydangerous if it should get into theblood stream. This can happen evenwhen applied locally. H o tPepper Pain Clue,

Science Digest, September 1983,8 1

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Must my food be bland and tasteless?

No! Spices tend to dull the sensitive taste buds. Leave the spices out, andsoon the natural food flavors will be perceived and enjoyed. Also many herbseasonings may be used to enhance the natural flavors of foods; herbs thatare not only harmless, but may also add trace elements not other-wise foundin the diet.

W i t h Try a touch of:

A s p a r a g u s Chervil, tarragon

Beets Anise, dill, summer savory, tarragon, thyme

Cabbage Dill, basil, summer/winter savory, tarragon

Carrots Anise, marjoram, oregano, sage, thyme

C o r n Marjoram, oregano, sweet basil

Cucumber salads Anise, dill

E g g p l a n t Basil, chervil, marjoram, sage

Green beans Dill, sweet basil

Green salads Sweet basil, chervil, chives, marjoram

Len t i l s Fennel, rosemary, sage and thyme

Peas Dill, marjoram, oregano, rosemary, sage

Potatoes Chives, dill, oregano, rosemary, thyme

S q u a s h Fennel, rosemary,

Tomatoes Sweet basil, bay leaf, oregano, sage, thyme

Good with most vegetables: Caraway, chives, parsley

Frui t s

Apples Dill

Fruit compotes Anise, sweet basil,

Fruit salads Mint, rosemary

P e a r s Dill, summer savory

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Spices do not qualify as f o o d as they cause injury, and impairfunctional activity. Review the definition of f o o d given in Lesson 1.

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Vinegar too?

“The salads are prepared with oil and vinegar, fermentation takes placein the stomach, and the food does not digest, but decays or putrefies; asa consequence, the blood is not nourished, but becomes filled withimpurities, and liver and kidney difficulties appear.”


Vinegar contains acetic acid. Thesame fermentation process by whichalcohol is produced results in aceticacid when the process is carried alittle farther. Vinegar is much moreirritating to the digestive organs than

an alcoholic liquor of the samestrength. Even in a small quantity itcompletely prevents the action ofsaliva on starch. (From J. H. Kellogg,M.D.,

The Home Book of Modern Medicine, 289)

Vinegar also lowers the alkaline reserve of the blood, is said to aid indestroying red blood cells, hinders the digestion of protein, and is an activeagent in liver damage (cirrhosis). Julius Gilbert White,Abundant Health , 131; referencing

Health,, October 1935, page 29 ; and J. H. Kellogg, M.D., Question Box, 312

Vinegar is an ingredient in manyprepared foods, from salad dressingsand baked beans to pickles, greenstuffed olives, and even some com-mercial breads. Meals are moresatisfying and enjoyable when theyinclude a variety of flavors, includingtart flavors, but these should comefrom natural, wholesome, tart foodssuch as lemons and limes. Thoughacid to the taste, they metabolize toan alkaline ash, so increase thealkaline reserve of the blood, ratherthan reducing it as vinegar does.

Lemon and/or lime juice makeexcellent salad dressings,— muchbetter than vinegar. Orangesegments or juice may be added forthe sweet/sour effect, and a little ofthe grated rind (zest) may be addedfor extra flavor and nutrients. Citrusfruits blend well with either a fruitor vegetable meal. Lemon and/orlime juice may also be used in thepreparation of most other foods, suchas baked beans, where vinegar mayhave been used in the past.


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Baking powder and soda

The chemicals in baking powders donot qualify as foods under thedefinition of foods in Lesson 1. Theyleave various harmful residues in

baked products. Many bakingpowders contain aluminum salts.Soda is harmful, and should never betaken into the system.

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St imulant s

“Tea and coffee do not nourish the system. The relief obtained fromthem is sudden, before the stomach has had time to digest them. Thisshows that what the users of these stimulants call strength is onlyreceived by

exciting the nerves of the stomach,

which convey the irritation to the brain, and

this in turn is aroused to impart increased action to the heart,

and short-lived energy to the entire system.

All this is false strength, that we are the worse for having. They do notgive a particle of natural strength.” Ellen G. White, Healthful Living,1 0 8

“Tea has an influence to excite the nerves, and coffee benumbs thebrain; both are highly injurious.”

Ibid. 1 0 7

A person who is enjoying good healthdoes not need stimulants to start theday, nor later during the day, inorder to function. A well-nourishedcell will have an ample supply ofglucose, and if the cells have beenfurnished with the right kind ofbuilding blocks and plenty of oxygen,they will be able to burn the fuelefficiently to provide needed energy.

Stimulants do not furnish the bodywith needed resources, but causecells to burn reserve fuel. Becausethe stimulant gives an agreeablesensa- tion, people think they needto use them. But the short-livedincrease in energy is followed bydepression, which calls for morestimulation. Continued use weakensthe nervous system.

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Those who use tea, coffee, andsimilar products show the results ontheir countenances. Their skinbecomes sallow and appearslifeless,— the glow of health is gone

They also place an extra workload onthe kidneys. Kidneys were designedto remove uric acid and other watersoluble wastes from the body. Thesewaste materials result from

metabolism of healthy cells, but aswaste materials they must beremoved to keep the cells healthy.An additional burden is placed on thekidneys when they must alsoattempt to remove purines andrelated compounds taken into thesystem from flesh foods, tea, coffee,chocolate and cocoa, and otherproducts containing thesecompounds.

The case against purine and its relatives

The dictionary defines Purine as “awhite, crystalline compound, C5H4N4,from which is derived a group ofcompounds, including uric acid,xanthine, and caffeine.”

Caffeine is found in coffee, tea, mate,and chocolate, together with otherharmful substances.

Caffeine is also normally found insoft drinks that use the name cola orpepper . A 12-oz can may contain30-55 mg. of caffeine.

“Stay-awake” tablets contain 100 to200 mg. of caffeine each.

Non-prescription medicines used forheadache or allergy relief, as well ascold tablets, may contain 15 to 65mg. of caffeine per tablet.

Winston J. Craig, Ph.D., R.D.,Nutrition for the Nineties, 2 8 1

“The chemical purine, which is foundin all dead flesh, is almost identical tothat of the purine which is found in

coffee, tea, chocolate and cocoa. Hereis a chart to show how much purinethere is in the items listed below.

PURINE BODIES IN BEVERAGES

Tea 1.2 grains per pintCoffee 1.7 grains per pintChocolate0.7 grains per pintCocoa 1.0 grains per pint

“All dead flesh contains uric acid andpurine bodies. Now let us notice howclosely related this is to caffeine andtheobromine. Uric acid (C3H4N4O3) andthe purine bodies as xanthine andhypoxanthine etc., are very closelyrelated both chemically andphysiolo-gically to each other and tothe caffeine (C8H 10N 4O 2) of tea andcoffee and the theobromine(C7H8N4O2) of cocoa. Anyone wishingto eliminate purine bodies from hisdiet should eliminate all meats, tea,coffee, cocoa, chocolate, colas and anysoft drinks containing caffeine.”

Jay M. Hoffman, Ph.D., The Missing Link,4 4


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The chemical formulas for caffeine and theobromine are so similarthat they are called “relatives or twin sisters.”

Ibid. 39

“Decaffeinated coffee is just as bad asregular coffee. The solventcommonly used to extract caffeinefrom the coffee beans is methylenechloride, a chemical suspected ofcausing cancer. Despite its name,decaffeinated coffee does containcaffeine, between 2 and 15milligrams or more per cup,depending on how it is brewed. In

the extracting process of removingcaffeine from coffee, the caffeol ismade more concentrated. Caffeol isthe oil which gives the aroma andflavor to coffee. As stated before,caffeol irritates the mucousmembranes of the stomach; itirritates the liver, the kidneys, thebladder; and in some cases, causescancer of the bladder.” Ibid. 4 2

Caffeine adversely affectsDigestive system, body chemistry,brain and nervous system,heart and circulation, in addition toan increased kidney workload.

It has a diuretic action, producesbreast lumps [fibrocystic breastdisease], and may cause birth defects,among other physical disorders.

Winston J. Craig, Nutrition for the Nineties,284. (Many references cited)

Caffeine is stimulating to the centralnervous system, but it results in a

compensatory depression. Mentalactivity may be very rapid, but it isoften inaccurate during the excite-ment phase. Exhaustion, nervousness,irritability, fatigue, and often head-ache may be experienced in thedepressed phase.

Symptoms of long-continued use oftea includes: irritability of temper,mental irritability, muscular tremors,and sleeplessness. J. H. Kellogg,M.D.,

The Home Book of Modern Medicine, 524

A closer look at cocoa and chocolate“All cocoa contains theobromine, anerve poison. . . Chocolate and cocoa

are altogether unwholesome and iffreely indulged in may easily induce

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conditions which may be attributedto some nerve disorder.”

Jay M. Hoffman, Ph. D., The Missing Link, 48,quot ing

John H. Kellogg, M.D., Health Question Box, 360

“Chocolate and cocoa products mayhave additional problems other thantheir caffeine levels. Epidemics ofsalmonellosis due to Salmonella-infected chocolate or cocoa have beenreported during the past twodecades. . . . Chocolate also has beenassociated with such allergicreactions as skin disorders,headaches, gastrointestinalsymptoms, respiratory problems andnose bleed.” Winston J. Craig, Ph. D.,R.D.,

Nutrition for the Nineties, 2 8 8

Standards for the use of cocoa andchocolate in various products permita high percentage of animalwastes/residues to be included.“Cocoa and chocolate are preparedfrom the residue left after extractionof the highly valued cocoa butter

which is used for covering chocolates.. . . Farmers were induced to feed theresidue to chickens, The fowls pinedand egg production fell off. It wasfed to cows. The milk productiondiminished. . . . It was offered to thefarmers for fertilizer. The crop returninstead of increasing was lessened.This is the story told in a bulletinsent out by the U. S. Department ofAgriculture.

“Cocoa residue is so poisonous tocattle, chickens, even the soil, thefarmers are warned by thegovernment against its use! Cows,chickens, even the soil must beprotected. But how about humanbeings? There are millions of menand women drinking cocoa andchocolate and eating quantities ofchocolates, and giving them to theirchildren, supposing them to beharmless.” Jay M. Hoffman, Ph.D.

The Missing Link, 48, 49; quotingJohn H. Kellogg, M.D., Health Question Box, 456,

4 5 7

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Tobacco, alcohol, and other drugs

“Our tables should bear only the most wholesome food, freefrom every irritating substance. The appetite for liquor isencouraged by the preparation of food with condiments andspices, These cause a feverish state of the system, and drinkis demanded to allay the irritation.”


Tobacco is a poison. Its action may beslow, but it is insidious and sure.Tobacco poisons are more difficult tocleanse from the system, than arethose of liquor.

The atmosphere in a room or otherenclosed area, may become soimpregnated with the properties oftobacco and liquor that it is not onlyunpleasant, but dangerous, tocontinue to breath the contaminatedair. Many reports document the factthat “second-hand” smoke is asharmful, or more so, to the non-smoker, as is the harm done to thesmoker.

The true seeker for health will breakaway from every health-destroyinghabit, and those not indulging inthese practices will make everyeffort to avoid breathingcontaminated air.

“The poison contained in a singlepound of tobacco is sufficient to killthree hundred men if taken in such a

way as to secure its full effect. Asingle cigar contains poison enough toextinguish two human lives if takenat once.” J. H. Kellogg, M.D.,

The Home Book of Modern Medicine, 508

Many people question the poisonousqualities of tobacco, since thousandsuse it regularly, and apparentlysuffer little harm. Dr. Kelloggresponds.“To this objection we answer—

1. One reason why so few personsare reputed to die of nicotine ortobacco poisoning, is the wonderfulfaculty the system possesses ofaccommodating itself to circum-stances. Through this means theworst poisons may by degrees betolerated, until enormous doses canbe taken without immediately fataleffects. Corrosive sublimate,strychnia belladonna, and manyother poisons, may be thus tolerated.

2. In our opinion, the majority oftobacco-users do die of tobacco

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poisoning. Death as surely results,ultimately, from chronic as fromacute poisoning, though the fulleffects are delayed, it may be, foryears. A man who dies five or tenyears sooner than he should, inconsequence of tobacco-using, iskilled by the poison just as truly asthough he died instantly from anoverdose.” Ibid 5 1 1

Cigarette smoking is the chief avoid-able cause of premature death in theUnited States . A report in JAMA of a1985 survey shows a total of314,574 deaths attributable tosmoking, with a total 3,648,676years of potential life lost. Theseestimates were based on an averagelife expectancy.

JAMA Jan 6, 1989--Vol 261, No 1, p23

Smokers generally recognize thatthere are long-term health risks fromsmoking, but the immediate effectsare perceived to be positive—theythink that smoking makes them moreclearheaded, alert, and able to focuson their work. But this is only anillusion as it has the opposite effect.

See Lowell Ponte, How cigarettes cloud yourb r a i n ,

Reader’s Digest, v146, (March ‘95) p127-130

According to an article in theAmerican Lung Association Bulletin,more damage is done to heart andlungs by marijuana smoke than bytobacco smoke. Marijuana smokeimpairs the ability of the lungs todispose of bacteria and foreignmaterial, and it severely inflamessmall airways in the lungs. Results ofa study showed that a singlemarijuana cigarette produced as higha level of carbon monoxide in thesmoker’s blood as would 10 to 20tobacco cigarettes smoked in one day.

Science Digest, January/February, 1981,1 1 9

Step 1:

“The highly seasoned fleshmeats and tea and coffee, whichsome mothers encourage theirchildren to use, prepare theway for them to crave strongerstimulants, as tobacco.”

Ellen G. White, Healthful Living, 1 0 9

Step 2:

“The use of tobacco encouragesthe appetite for liquor; and theuse of tobacco and liquorinvariably lessens nervepower.”

Ib id .


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Condiments and spices of all kinds,pepper, mustard, anything which is‘hot’ when it is cold, vinegar, excessof salt and sugar, are irritating to thesystem and develop a thirst whichwater does not quench. The f reelunch counters supplied by thevendors of intoxicating beveragesinclude items with enough food valueto appeal to the hungry, highlyspiced, calculated to develop thisthirst .

Alcohol , as a contributor to three ofthe leading ten causes of death in theUnited States,— cirrhosis of the liver,accidents, suicides and homicides,—should definitely be avoided. Inaddition, it is associated with cancer,high blood pressure, stroke and heartdisorders when used regularly.Alcohol is quickly absorbed andcarried to all parts of the body. Itcauses sludging of red blood cells,and as the cells clump together andpile up they may plug up tinycapillaries. Brain, liver, and othertissues are destroyed for lack ofoxygen. Liver tissue may regeneratesome if not too severely damaged,but brain tissue does not regenerate.Even the social drinker destroyssome brain cells with every drink.Alcohol is a protein precipitant whichmakes it a good antiseptic andbacteria killer. If it is so effective indestroying bacteria it can also bedevastating to delicate body cells. S e eJ. DeWitt Fox, M.D., Alcohol and Your Brain, Lifeand Health, January 197l, pp 6,7

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Much publicity has been given tostudies supposedly showing that theconsumption of wine by the Frenchprotects them from the risk of stroke.It was indicated in the discussion ofthe “French Paradox” that eventhough the French diet was 30%higher in fat than the American diet,the red wine they drank protectedthem from their rich diet. However,the whole story was not told.Actually, the French diet is quitecomparable to the American diet infat, but they use more fruits,vegetables, and grains,— foods thatare high in fiber, and rich in vitaminsand minerals. Even so, cancer of theesophagus and stomach cancer arevery prevalent among the French.Both types of cancer are linked toalcohol consumption. Also, theFrench die of cirrhosis and chronicliver disease at almost two times therate of Americans. Excessive alcoholconsumption is a cause of cirrhosis ofthe liver.

See Alcohol and Your Heart,Adventist Review, September, 1994

“Alcohol actually interferes with thedigestion, absorption, transport,storage and metabolism of manynutrients.” Winston J. Craig. Ph.D.,R.D.,

Nutrition for the Nineties, 243

As part of a summary of the effectsof alcohol, tobacco and other drugs onthe unborn in the book referencedbelow, the authors state, “In manycases, drug-associated deficits onlybecome apparent as a child matures.Mental retardation, lowered intelli-gence, hyperactivity, shortenedattention spans, learning andorganizational disorders, impairedphysical coordination, continuinggrowth delays in height, weight, andhead size, and social-interpersonaladjustment problems are found withgreater regularity among prenatallydrug-exposed youngsters than insimilar children whose mothers didnot use drugs during pregnancy.”Paddy Shannon Cook, et al, Alcohol, Tobacco, andOther Drugs May Harm the Unborn,, U.S.Department of Health and Human Services, DHHSPublication No. (ADM)90-1711

What is the remedy?

Did you notice that spices call forstronger stimulants, such as tobacco,and this in turn calls for liquor? It isencouraging to know that the processcan be reversed. When a person iswell nourished, and the taste budshave learned to appreciate thenatural flavors in foods. the system isnot so likely to call for stimulants.

Experiments have shown thatanimals on a devitalized, spicy, dietwill choose alcoholic beverages inprefer-ence to water. When thesesame animals are given a nutritiousdiet free from spices, they will againchoose water as their beverage, evenwhen the alcoholic beverage is stillavailable.

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Of course, the accumulation ofpoisons must also be eliminated fromthe system. Fruits should be usedfreely as they are very cleansing;also, some of the herb teas help tocleanse the blood stream ofimpurities.

Habits that demand the use ofharmful stimulants can be changedby coop-erating with the laws thatgovern our being. Practice the eighttrue remedies, including t rus t .Claim the promises of divine graceand power to overcome the desire touse harmful substances.

See Appendix A for many helpfulpromises.

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Summary and recommendationsThose who use stimulants, narcotics,or similar substances think thesethings bring them enjoyment, or thatthey help them cope with stress. Butthese substances lower the energylevel, dull the senses, excite, thendepress, the nervous system, anddamage brain cells. Life’s joys vanishaway, leaving depression and manyphysical ills in its place.

Each of us must cope with stressfulsituations, depression, sorrow, andtroubles of various kinds; but it ismuch more difficult to cope withlife’s problems when the senses aredulled and the energy level low. Onthe other hand, a person in goodhealth with an unclouded mind is notonly able to cope, but alsoexperiences more fully life’spleasures and joys. Those who areliving in a mental fog may not evenrecognize the beautiful experiencesthat do come their way! But there ishope. A few simple life-style changescan improve ones outlook on life.

The brain communicates with everypart of the body with electriccurrents through the nervous system,or with chemicals (hormones) thatreach their destination through theblood-stream. Anything that disturbsthese electrical currents, or thesynthesis of hormones by endocrineglands, and their reception whereneeded to regulate variousphysiological proces-ses, impairs the

proper functioning of the body, andof the mind.

Two of the endocrine system glands,the pituitary and pineal glands, arelocated in the head. The pituitary,known as the master gland, is locatednear the base of the brain; the pinealis deep within the brain—indicatingmore than a casual relationship.The Designer of the universe, and ofyour body cells, also designedeverything necessary for life andhealth in a way to give us pleasure aswe use these gifts. Foods areattractively “wrapped” and come invarious colors, textures, aromas, andflavors; it is a pleasure to breathpure, fresh, air, and to satisfy thethirst with pure water; sunlight notonly provides energy for plantgrowth to sustain our needs, but alsobrings color and beauty to oursurroundings. These benefitspromote life and health when usedtemperately.

But many people are not satisfiedwith these bounties. They try tocompen-sate for the lack of nutrientsin devitalized, processed foods by theuse of stimulants; or try to cope withstress and life’s challenges by the useof drugs that dull the senses. Butstimulants depress the nervoussystem; some drugs mimic hormones,blocking hormone binding sites oncells so they cannot do theirappointed tasks. The functioning of

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the delicate machinery of body cellsand of mental capabilities ishindered.

At creation Adam and Eve weregiven dominion over the earth,— andover self. This dominion was lost atthe fall. Temperance, or therestoration of the dominion over self,is possible only through claiming thepromises of grace and power to

overcome health destroyingpractices, and to live in accordancewith His plan for us.

Temperance undergirds all healthprinciples. Choose to discard thatwhich is harmful, and to use thatwhich is good—temperately!

“Choose Something Better”

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PROTEIN . . . How safe are n o n - p l a n tp r o t e i n s ?

“Meat is not essential for health or strength, else the Lord made amistake when he provided food for Adam and Eve before their fall. Allthe elements of nutrition are contained in the fruits, vegetables, andgrains.”

Ellen G. White, HealthfulLiving, 96

Many people today are concernedabout the use of flesh foods in thediet. Information in Lessons 1 and 3showed that plant sources of proteinare abundant and adequate,— thatthere is no need for flesh foods. Butis there any harm in using fleshfoods? Some answers to this questionwill be found on the following pages.

Those who choose somethingbetter , and discard the use of fleshfoods, may notice a feeling ofweakness for a short period of time,as well as some indigestion. Toxicwastes in flesh foods are stimulating.The lack of these stimulants causesthe feeling of weakness. However,when stimulants are no longerconsumed, and the accumulation oftoxic wastes in the system has beeneliminated, it will be found thatplant-source foods are satisfying,giving a power of endur-ance andstrength not supplied by a flesh diet.Symptoms of indigestion should

disappear when the healthy type ofcolon bacteria are established.

Wholesome, yet inexpensive foodsshould be used to replace flesh foods;nourishing and satisfying foods, suchas may be provided by a variety ofgrains, nuts, vegetables, and fruits.

It was not our Creator’s plan that itshould require the death of anycreature to supply the needs ofmankind. In this lesson we will learnof some of the dangers found in these“food” sources.

Our Creator, the Giver of all goodgifts, might have provided for ourdaily food needs by supplying allneeded nutrients wrapped in neatbrown packages, all having the sametexture and flavor. We see His greatlove for us in the variety of colors,textures, flavors and aromas in thefoods gathered from gardens,orchards, and fields of waving grain.


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A variety ample enough to meetvaried tastes and requirements.

Proper cooking is essential inthe preparation of satisfyingfoods. so that meat will not bedesired. However, this need not

require a large amount ofcooking. The diet should beadequate in both quality andquantity, and include anabundance of fresh, raw, fruitsand vegetables.

The recipes for this lesson were chosen to give suggestions for tastyalternates to highly spiced foods and for some substantial main dishes.

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Some reasons for not using flesh foods

1 . Excess protein

The use of flesh in the diet usuallyresults in consuming more proteinthan is needed. Excess protein placesan extra workload on the liver andkidneys since the amino acid groupcomposing the protein must bedisposed of, with loss of the calciumused in the process.

2 . Tissue wastes, drugs,h o r m o n e s ,

and more:

All flesh foods contain the poisonouscell wastes that were on the way tothe lungs, skin, and kidneys forelimination, as well as the drugs,hormones, and other substancesintroduced, into the system of theanimal. Meat broths and extracts areheavily loaded with wastes similar touric acid. They contain practically nofood value. The hormones may begrowth hormones fed to the animal,plus the adrenaline thrown into theanimal’s bloodstream just before itwas slaughtered.

Some animals realize what is about tohappen when they are brought to theslaughter, and they become furiousand enraged. The strong hormonesthrown into the animal’s systemunder these conditions make theflesh poisonous, and when consumed

may produce cramps, convulsions,apoplexy, and sudden death.

Even fish caught in fresh, clear,streams may be diseased fromhaving fed earlier in sewagepolluted water.

3 . Flesh foods are acid-f o r m i n g , and degenerate vitalo r g a n s

“A meat diet acidifies the blood anddiminishes the oxidation. It chargesthe humours of the system with asuperabundance of nitrogenouswastes, uric acid in particular; itincreases the urinary alkaloids; itcongests the liver; it brings anobstinate constipation and causesdyspepsia, gastric difficulties andenteritis; it leads to psoriasis, eczema,etc.; it develops rheumatic, arthritic,,gouty and nervous tendencies. . . . Itproduces arterial hypertension andheart fatigue, and becomes one of themost active predisposing causes ofarteriosclerosis (Buchard)”Julius Gilbert White, Abundant Health, 154;referencing Armand Gautier, Diet and Dietetics,4 1 7

4 . Alters the character

White rats in laboratories aremanageable and easy to tame as longas they are fed on bread and grain,


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but they become snappy and given tobiting from the time they are fed onflesh. “Liebeg relates that a bear keptat the museum at Giessen was gentleand quiet when it was fedexclusively on bread and vegetables,but a few days of animal diet caused

it to become fierce and dangerous toits keeper. They [trainers] used toamuse themselves by thusperiodically altering the animal’scharacter.”

Ibid., 1 6 1

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5 . Bacteria for lunch, Please!

Microscopic counts have been made of bacteria found in various meats:

Bacteria per gramBeefs teak 1,500,000Corned beef 31,000,000Hamburger steak 75,000,000Pork liver 95,000,000Limburger cheese 18,000,000

Compare this with the number of bacteria found in manure:

Oyster juice 3,400,000Fresh droppings of calf 15,000,000Fresh droppings of goat 20,000,000Fresh droppings of horse 25,000,000

If only two colon germs (E. coli) are found in a glass of water, the water iscondemned as unsanitary. Ibid. 155, referencing J. H. Kellogg, M.D., The New Dietetics,407, 408

Dr. Hoffman comments on bacteria in meat:

“When the animal is alive, theosmotic process in the colon keepsputre-factive bacteria from gettinginto the body of the animal. Whenthe animal is dead the osmoticprocess is gone and putrefactivebacteria swarm through the walls ofthe colon and into the flesh. Theytenderize the meat. . . . Properly aged

meat is approximately four weeksold. At six weeks it is even moretender. The putrefactive bacteriatenderize the meat. Putrefactivebacteria are colon germs, colon germsare manure germs, and that is whattenderizes your meat.”

Jay M. Hoffman, Ph.D. The Missing Link, 135

6 . Source of disease

Flesh foods are a very prolific sourceof disease. Sir Arbuthnot Lane said:

“If you wish to produce cancer with afair degree of certainty, supply aconstipated subject with plenty of

meat, and endeavor to deal with hisconstipation by means of irritatingpurgative drugs.

“What we should do then, if wewould avoid cancer, is to eat whole-

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wheat bread and raw fruits andvegetables, shunning all meat; first,that we may be better nourished;second, that we may more easilyeliminate waste products, and thusadequately drain the house in whichour cells live.”

Julius Gilbert White, Abundant Health,157, 156

See the Recommended Reading Listin the Appendix for books withadditional information on this topic.

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How about eggs, milk and cheese?Are they safe to use? Do we really need them?

“As disease in animals increases, the use of milk and eggs will becomemore and more unsafe. An effort should be made to supply their placewith other things that are healthful and inexpensive. The peopleeverywhere should be taught how to cook without milk and eggs, so faras possible, and yet have their food wholesome and palatable.”


Salmonella contamination of eggs hasbeen known for some time. Washingintact eggs in disinfectant beforeshipping may only aggravate theproblem, as the eggshell is porousand may absorb chemicals in thedisinfectant. Also, it appears that theSalmonella organisms are infectingthe egg-making system of the hen,and may be in the egg before it islaid.

(See Winston J. Craig,, Ph.D., R.D.,Nutrition for the Nineties, 2 7 2 )

The widespread leukemia infectionfound in chickens and eggs placesthem in a questionable category forsafe sources of nutrition.Additionally, many people sufferfrom severe allergic reactions to eggs.See Agatha M. Thrash, M.D., and Calvin L.Thrash, Jr.,

M.D., The Animal Connection, 7, 8

Cattle are suffering more and morefrom various diseases. News releasesspeak to finding the AIDS virus incattle. Leukemia and many other

deadly diseases have been prevalentamong cattle for some time. InCalifornia 40 to 80 percent of milkcows test positive for bovineleukosis.

Dr. Craig speaks to the dangers fromdrug residues frequently found inmilk. These come from antibioticsused by farmers to treat diseases ofcattle. Evidently the cows are notkept out of the milking line longenough, since tests frequently showdrug residues in milk.

Also, dioxins used in the manufactureof paperboard milk cartons mayleach out of the container into themilk. Dioxins can cause cancer, birthdefects, liver degeneration, spleendamage, and are toxic to the immunesystem in animals.

See Winston J. Craig, Ph.D., R.D. Nutrition forthe Nineties, 271-273, citing many references;

Food elements are nutritious to thesystem until they begin to

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decompose. Nutrients in foods thathave started to spoil, such asoverripe fruits, wilted vegetables,rancid nuts, become toxic to thesystem and should not be used.

According to the definition of food inLesson 1, cheese is not a food. It isnot only high in fat, but the degrada-tion of substances in milk as it isprocessed to cheese make it harmfulto the body.

The proteins, carbohydrates, and fats,in milk are altered during thefermentation processes used incuring cheese, a process somewhatsimilar to composting leaves. Most ofthese products are toxic andirritating. Some of the amines incheeses may interact with substances

in the stomach to form cancer-producing agents. Tyraminecompounds, amines abundant in ripecheese as breakdown products oftyrosine, may cause hypertensivecrisis and central nervous systemirritability. Fats are hydrolyzed toirritating fatty acids. Some of thechanges resulting from aging fats andcholesterol make them dangerous tohealth. It was found that some of theproducts formed in the degradationof cholesterol could cause death ofmuscle fibers in artery walls, whichcould be the initial injury in thedevelopment of atherosclerosis.Review Lesson 4 for other damagesto cell functions from degraded fats.See Agatha M. Thrash, M.D., and Calvin L.Thrash, Jr.,

M.D., The Animal Connection, 109-111, and 73

Homo sapiens (humans) are the only mammalians that consumemilk after being weaned—and the milk is from a different species!

For informationResearchers studied the possiblerelationship between the more highlysaturated fats found in animal anddairy products, and the higherincidence of Multiple Sclerosis (MS)in farming communities. Investiga-tions were made in Norway todetermine why inland farmingcommunities had a higher incidenceof MS than was found in areas near

the coastline. It was found that thediet of the inland farmers was muchhigher in animal and dairy productsthan the diet of those who lived nearthe coast. The diet of those near thecoast included more fish. Studieshave shown that there is a strongassociation between a diet that ishigh in animal and dairy products,and the incidence of MS.

R. L. Swank, ‘Multiple Sclerosis: a correlation of its incidence with dietary fat’, Am. J. Med. Sci,1950, 220, pp 421-30; and M. Alter, et al, ‘Multiple Sclerosis and Nutrition’, Arch. Neurol., 1974 ,31, pp. 267-72

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The long intestinal tracts of herbivores as compared with the short intestinaltracts of carnivores have been compared to remind us that the humananatomy places humans with herbivores. Here are some additional interestingcomparisons that indicate that humans are, naturally, plant eaters:

Herbivores (Eat plant foods) Carnivores (Eat flesh)Sweat when hot Pant when hotSip water Lap waterMust eat vitamin C Manufacture their own vitamin C

From: We think we are one, we act as if we are one, but we are not one, (editorial) by WilliamClifford Roberts il, v66 American Journal of Cardiology, Oct 1, 1990, p 896(1)

Remember: All the elements needed for good nutrition are foundin fruits (including nuts), grains, and vegetables. (ReviewLessons 1 and 3)

A I R . . . The Free Blessing of Heaven


Air, an “Invigorating Influence”

Fresh “air is the free blessing of heaven, calculated to electrify the wholesystem.” Ellen G. White, Healthful Living,71

“Air, air, the precious boon of heaven, which all may have, will bless youwith its invigorating influence if you will not refuse it entrance. Welcomeit, cultivate a love for it, and it will prove a precious soother of the nerves.. . . The influence of pure, fresh air is

to cause the blood to circulate healthfully through the system. It refreshes the body, andtends to render it strong and healthy, while at the same timeits influence is decidedly felt upon the mind,

imparting a degree of composure and serenity. It excites the appetite, andrenders the digestion of food more perfect,

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and induces sound, sweet sleep.” Ibid. 72

Let every thing that hath breath praise the Lord. Praise ye the Lord. Psalm 150:6

Every cell in the body utilizes oxygen.It is needed to “burn” foods toproduce heat and energy. These cellsare dependent on the oxygen supply

available in the blood stream andtissue fluids. Some of the reasons redblood cells may not be able to supplyenough oxygen to body cells include:

Poor posture and breathing habits.Poorly ventilated rooms with pollutants in the air.Clumping of red blood cells caused by free fats in the diet.Wastes and toxins in the blood stream.

“Air is life’s first necessity. One may live for many days without food, and for afew days without water, but for only a few moments without air.”

Julius Gilbert White,Abundant Health,324

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What is air?Air is a mixture of many gases, but iscomposed mostly of nitrogen andoxygen,— about four-fifths nitrogenand one-fifth oxygen. Other gasesnormally in pure air are found only inminute quantities, except for carbondioxide and water vapor.

All living things are dependent onoxygen. Plants not only use carbondioxide from the air as food, but theyalso utilize oxygen,— as do animalsand humans. Air is admirably adaptedto the needs of human beings, as wellas to the needs of animals and plants.

Air may carry pollutants hazardous to health!Carbon dioxide is not harmful toanimal life in the quantity naturallyfound in the atmosphere, but if itsproportion is increased tenfold ormore it becomes decidedly harmful,especially if the increase is from therespiration of animals or humanbeings—though the harm may comemore from organic poisons associatedwith it. High concentrations may bereached in enclosed areas as eachexhalation makes about three cubicfeet of air unfit for breathing again!

Chemicals that are airborne maydamage the delicate tissues in thelungs, and perhaps poison the body.Manufacturing plants, agriculturalapplications, and some trade orprofessional practices, may be sourcesof many air-borne chemicals.

Dust may include not only dry earthand pollen, but also tiny bits of metal,worn tires, black soot, etc. Smallquantities of dust may be mostlyremoved in the air passages beforereaching the delicate alveoli in thelungs; however, the body’s filteringmechanism fails if the quantity of dustis great. Inhalation of dust is one ofthe causes of lung diseases.

Disease germs and spores are givenoff in great numbers wherever thereis decay of animal or vegetable matter.

This decay gives off a musty odor, andthe germs and spores may causeserious diseases. Sources may bemoldy bread or other spoiled foods,molds on walls or floors in humidareas, and decaying leaves or otherorganic matter in the area.

Hydrogen sulfide and Ammonia areoften present in the air. These gasesare given off by decomposition ofanimal wastes from stables, barnyards,chicken coops, vaults. etc. Hydrogensulfide smells like rotten eggs.

Organic Poisons are body wastes,other than carbon dioxide (anodorless gas), eliminated from thebody through the lungs and skin.They are some of the most harmfulpoisons in enclosed air, and may evenproduce death. A person who hasbeen in an unventilated room forsome time may not notice it, but aperson coming in from the pure out-side air will notice the “fusty” odor.(Webster says fusty = moldy, musty,ill-smelling, rank.)

Tobacco smoke not only carries toxinsthat are absorbed by the blood, but italso blackens the delicate lining of thelungs, coating the alveoli andhindering the transfer of oxygen andcarbon dioxide.

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“The harmful effects of living in close, ill-ventilated rooms are these:

The system becomes weak and unhealthy;

the circulation is depressed;

the blood moves sluggishly through the system, because it is not purified and vitalized by the pure, invigorating air of heaven;

the mind becomes depressed and gloomy,

while the whole system is enervated,

and fevers and other acute diseases are liable to be generated.”


Recommendations and cautions

Open doors and windows in the homefor at least a few minutes every day,even in the wintertime. Turn thethermostat low to conserve fuel, andlet the fresh air flow in. The air willwarm again in a few minutes, or coolagain if it a hot summer day, and thefresh air will truly be a boon to thehousehold.

Another good practice is to fold backthe covers on the bed first thing inthe morning, and let the bedding andbed air out for a few minutes beforemaking it.

Garden enthusiasts should be carefulto keep humus piles well away fromthe home. Decaying refuse, as well asdampness and mold, harbor death-producing germs in abundance.Uncleanness in any form tends to

disease. These principles apply withinthe home also. Nothing should betolerated within the home that isdecaying or unclean.

Too frequent use of nose drops andnasal sprays may damage the delicatemembranes, causing them to becomethickened and inflamed. The use ofthese products is not recommended.

We should do all we can to assure asupply of good clean air as “food” forthe lungs. Some situations may bebeyond our control, other thanmoving to a new location, and/orfinding different employment.However, there is much that can bedone in and about our homes toimprove the quality of the air webreathe by practicing simple rules ofcleanliness and hygiene.

An abundance of pure, fresh, air is needed to supply the needs of each cell inthe body, and to dilute and wash away the poisons poured forth from lungs andskin.

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Vitamins, Minerals, and Phytochemicals

Life is sustained by food, water, air,and sunshine. Food that has beendevitalized cannot provide goodnourishment. (Vital elements havebeen removed from devitalized foods.)Only foods that have life should beused, foods that contain the vitalnutrients that make the differencebetween living and dead matter.Scientists have called some of thesenutrients vitamins.

“Vitamins promote the rate and easewith which essential chemicalreactions proceed in the body, inmuch the same way that catalystspromote reactions in chemistry. Truecatalysts are not themselves used upin the reaction, whereas often the

vitamins are used up, attached, ordestroyed in the process of promotingthe biologic reaction”

Agatha Moody Thrash, M.D., andCalvin L. Thrash, Jr., M.D.

Nutrition for Vegetarians, 61

What do vitamins do for us?

“Regulate metabolism,

“Assist in converting fat andcarbohydrates into energy,

“Assist in forming bones andtissue.

“Prevent deficiency diseases.”

Ibid., 61, 62

Vitamins are the vital sparks setting food elements to work.

Vitamins may be largely lost duringtransportation and storage of foods.Foods used should be as fresh aspossible to maximize on the vitamincontent. Some vitamins are retainedin cooking, canning, and freezing.

Many nutrients, including vitamins,are removed or lost when foods arerefined. Some nutrients may be addedback to “enriched” foods, but only a

fraction of what was removed is addedback,— and these are probablysynthetic. Twenty nutrients may havebeen removed from “enriched”refined products, with perhaps only 5being replaced.

This process may be likened tosomeone returning $25.00 to youafter having stolen $100.00, and tell-ing you that you have been enriched.

What are the best vitamin sources?

Whole foods as grown, fresh fromgarden and orchard, are the bestsources of vitamins. Whole grains areexcellent sources of the B vitamins, asare also green, leafy vegetables. Pro-vitamin A is found in highly-coloredvegetables, such as carrots, wintersquash, and deep-green vegetables, as

well as in many fruits and melons.Just as carbohydrates, proteins, andfats are found in all whole foods, soother substances, including vitamins,are found in these foods. A varied dietof whole natural foods in adequateamounts should supply most of theneeded vitamins.

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No doubt the average American wouldprofit from the use of more protectivefoods, such as fresh fruits and vege-tables. The average annual consump-tion of these foods in 1990 was:

Pounds Fresh fruits 92Selected melons 25Fresh vegetables 111Fresh Potatoes 45

273

The total consumption of potatoes was127 pounds, but most of them wereused as frozen potato products, or aschips, shoestring, or dehydratedpotatoes, so could not be consideredprotective foods very well.

The above amounts are given as farmweight of produce, so the amountsconsumed would be much less whentrimmings and wastes are considered.The average annual consumption of

dairy products was 570 pounds (seeLesson 5), and a fair amount of thatwas in the form of highly concen-trated cheese products. Note that theaverage American consumed morethan twice as many pounds of dairyproducts than of the protective freshfruits and vegetables! It is no wonderthat degenerative diseases are soprevalent, and the Surgeon General isrecommending the use of more fruitsand vegetables! Of course, the use offresh fruits and vegetables from homegardens and orchards might improvethis picture somewhat, but it isapparent that these foods need to beappreciated, and eaten, more thanthey currently have been!

The less time that passes between thetime foods are gathered from garden,field, and orchard, and when servedat the table, the more nourishing thefood will be.

Do I need a B-12 supplement?Studies show that many B-12 supple-ments may do more harm than good.“Multivitamin preparations containbreakdown products of B-12 thatexert an anti-B-12 effect, and maycause the very deficiency the prepara-tion is expected to prevent.”Agatha M. Thrash, M.D., and Calvin L. Thrash, Jr.,M.D., Nutrition for Vegetarians, 69, citing HarmfulB-12 breakdown Products in Multivitamins? MedicalWorld News, 09/28/81,12, 13

Recent studies indicate that B-12from algae (nori and spirulina) maynot be bio-available, (are not acces-sible for metabolic needs of the body). Pieter C. Dagnelie, et al, Vitamin B-12 from AlgaeAppear not to be Bioavailable, American Journal ofClinical Nutrition, March ‘91, p695(3)

Results of recent studies indicate thattotal vegetarians do need a B-12supplement,— not as part of a multi-vitamin preparation, however. Thefollowing product is recommended:

SublingualB-12 DOTSBy Twinlab

One such tablet as a B-12 DOT perweek should be adequate. If the B-12pill is hard, crush or chew it to getadequate absorption. See Milton G. Crane,M.D., et al, Vitamin B-12 Studies in TotalVegetarians, Weimar Institute and Loma LindaUniversity.

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Mineral salts are as important to life as are proteins, fats, starches, and sugars.Minerals “perform many functions in the body,” comments Dr. Craig,“including a structural role as well as regulation of important body processes.For example,

they participate in blood clotting,transmission of messages from nerves to muscles,transport of oxygen by the hemoglobin in the red blood cells,and enzyme regulation.

Furthermore, zinc is part of the structure of insulin,cobalt is at the center of the vitamin B-12 molecule, andthe thyroid hormone thyroxine contains four atoms of iodine.

Since copper is essential for iron uptake and transport in the blood,anemia can result from copper deficiency.

Silicon, a newer [little known] trace element, plays a role in theformation of bone and connective tissue; [also, arterial wall strength].

In addition flouride is required for the maintenance of healthy bone andtooth structure,

while manganese is essential for normal brain function, bone growth,collagen formation and for energy metabolism.”

Winston J. Craig, Nutrition for the Nineties, 153

Minerals are needed to maintain theacid-base balance in the body. Theymay be shifted from bone or muscleinto plasma, or out of plasma intobone or muscle in order to maintainthis balance. Also, minerals helpmaintain osmotic pressure, facilitatetransport of other nutrients andsubstances across cell membranes,assist in blood clotting, and make up asignificant portion of bones.

(See Agatha Moody Thrash, M.D., and Calvin L. Thrash, Jr., M.D.,

Nutrition for Vegetarians, 71)

Digestive juices include various groupsand combinations of mineral salts. Ifthe supply of minerals is notadequate, nerves, tissues, teeth andbones will be robbed in an effort tosupply the mineral needs for

digestion,— the body’s No. 1 priorityfor minerals. If the inadequacy con-tinues, digestion will be impaired.

A diet of devitalized foods lackingtheir natural mineral content will notprovide the minerals needed for gooddigestion, nor for the many otherneeds. A continued deficiency will tipthe chemical balance so essential forgood health. The body cannot shiftminerals from empty “store-houses”of bone and muscle, into plasma.

Body wastes tend to be acidic;therefore, the diet should include anabundance of alkaline-ash foods, suchas fruits and vegetables, to offset theacid-ash foods and body wastes.

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Do we get enough minerals from natural, whole foods?

“Many researchers have expressedconcern about the availability of traceminerals from a high-fiber vegetariandiet containing unrefined cereals andlegumes. They contend that dietaryfiber and other plant componentsreduce the bioavailability of elementslike zinc. It is true that 38% of thezinc in white bread is absorbed whileonly 17% is absorbed from wholemealbread. However, the total amount ofzinc absorbed from wholemeal breadis almost 50% more than thatabsorbed from white bread. Why?Because wholemeal bread containsmore than three times the level ofzinc found in the white bread.”

Winston J. Craig, Ph.D., R.D.,Nutrition for the Nineties, 151-152; referencing

B. Sandstrom, B. Arvidson, A. Cederblad and E.Bjorn-Rasmussen. Zinc Absorption from CompositeMeals. I. The Significance of Wheat Extraction Rate,Zinc, Calcium and Protein Content in Meals Basedon Bread. Am J Clin Nutr 33: 739-745, 1980

“When calories, proteins, andvitamins are provided in sufficientquantity by a varied diet from thebasic three food groups, the mineral

requirements are usually met auto-matically. It is not helpful to any of thebody systems to have a mineralsurplus on hand. In fact, body func-tions are hampered or even destroyedby an excess.” Agatha Moody Thrash, M.D.,

and Calvin L. Thrash, Jr., M.D., Nutrition for Vegetarians, 72

Note the words “usually met”. Thisgreatly depends on the mineralcontent of soils where foods aregrown.

Also, although green, leafy vegetablesare excellent sources of minerals.calcium in high-oxalate greens is notavailable to the body even though it isabsorbed. Spinach, chard, beet tops,and rhubarb are high in oxalic acid soare not the best foods. Generousservings of low-oxalate greens, such askale, collards, broccoli, cabbage, andendive, should be used daily. Manyedible wild plants may be used tosupplement garden greens. Learn toidentify plants in your area so thatpoisonous plants will not be eaten.

Some reasons, and remedies, for mineral deficiencies

Use of highly refined foods.

Excessive urinary losses, such as lossof calcium used in processing excessprotein in the diet.

Increased needs during rapid growth,or other physical crises.

Decreased intestinal absorptionbecause of chemical interactions, suchas may be caused by an excessive useof mineral supplements, imbalancingthe mineral ratios in the system.

Variations in the mineral content ofsoils. For example, foods grown onsoils low in iodine will be deficient iniodine.

It is recommended that foods beobtained from far and near, so as toinclude some grown on soils rich inminerals not found in local soils. Also,iodized salt should be used to helpsupply needed iodine, or kelp tabletswith 150 to 300 mg of iodine. Ifmineral supplements are used, theyshould be used judiciously.

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Phytochemicals are taking the spot-light in current publications onnutrition and health information.(“phyto” comes from the Greek wordfor plant). Plants are veritablechemical factories, manufacturinghundreds, perhaps thousands, ofphytochemicals, which are substancesother than vitamins, minerals, andcomplex carbohydrates in plant foods.

Nutrients in whole plant foodscomplement each other in thehundreds of chemical reactions thatbody cells must process for optimumhealth. Refined, processed foods nolonger have all their life-givingnutrients (vitamins, minerals, phyto-chemicals, etc) to sustain a healthy

activity in body cells. Chemicalreactions that should take place maybe slowed, hindered, altered, or notcompleted. The liver may not be ableto cope with all of the unusablealtered nutrients and toxicsubstances, so they accumulate in thebody, causing diseased conditions.

Research shows that many of thephytochemicals have anticarcinogenicproperties, as well as providingprotection against other degenerativediseases. They perform importanttasks in maintaining healthy cellactivity,— a healthy body.

Note the sources of the followinganticarcinogenic phytochemicals:

Naturally Occurring Anticarcinogenic Compounds in Foods

Inhibitor Typical Dietary Source

Aromatic isothiocyanates Cauliflower, cabbageAscorbic acid (vitamin C) Citrus fruits, vegetablesAlpha and Beta-carotenes Carrots, leafy vegetables,

Sweet potato, mango, pumpkinCoumarins and lactones Citrus fruits, vegetablesFibers Cereals, fruits, vegetablesFlavonoids Fruits, vegetables, grainsIndoles Brussels sprouts, cabbage,

CauliflowerLycopene TomatoesPlant phenolics Soybeans, oats, apples, potatoesProtease inhibitors Soybeans, seeds, nuts, legumesSelenium compounds Grains, Brazil nutsAlpha-Tocopherol Nuts, seeds, oils, asparagus

Adapted by Winston J. Craig,. Nutrition for the Nineties, 101, fromE. S. Fiala, B. S. Reddy and J. H. Weisburger. Naturally occurring Anticarcinogenic Substances inFoodstuffs. Ann Rev Nutr 5:295-321, 1985

In addition to the above listedcompounds, whole soybeans containisoflavones, inositol phosphates, andsaponins, that help prevent cancer.But these phytochemicals may be

almost entirely lacking in soy proteinisolate products. This helps us under-stand the importance of using wholefoods as grown, rather than theisolates derived from them!

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Genestein, one of the isoflavones inwhole soybeans, is a recentlyrecognized phytochemical, that worksagainst cancer and atherosclorosis.

See Milton G. Crane, M.D., What’s New About Soya,Weimar Institute TIDINGS, MAY/JUNE, ‘94

Fenugreek seeds supply a soluble fiberthat lowers blood glucose levels andelevated serum cholesterol. Thisaromatic legume may be ground, orsprouted, and included in the diet.

See Aromatic alternative to oat bran, Science News,August 18, 1990, 109

Some phytochemicals are known asEnzymes because they facilitate butare not destroyed in a chemicalreaction. They are essential for goodhealth, but are even more easily lostor destroyed than vitamins. They aredestroyed by temperatures of 130o F,or greater. They begin to deterioratesoon after food is harvested.

Body cells manufacture hundreds ofenzymes to act as catalysts in thechemical reactions constantly takingplace. Although most enzymes fordigestion and other reactions areproduced by the cells de novo (notfrom plant enzymes), we also need anabundance of enzymes as found infresh, raw foods, which should makeup a good share of our daily foodintake.

Although enzymes for digestion areproduced by body cells, plant enzymesmay enhance the digestive process.Studies show that raw foods such asvegetables and fruits digest morereadily than the same food does whencooked.

Sprouted seeds and grains areveritable storehouses of enzymesactivated to launch the seed into theplant. Sprouted wheat or other grain,and sprouted radish, fenugreekclover, and alfalfa seeds, make excel-lent additions to sandwiches andsalads; or they may be used as a sidedish at the table. Sprouts add sparkleto the winter menu.

Fruits and vegetables are best if usedright out of the orchard or garden. Ifcommercially grown fruits andvegetables must be used, shop forfresh, unwilted produce.

Special enzymes in foods are releasedwhen foods are cracked, cut, broken,or bruised, or stored at warmtemperatures. These special enzymesare designed to decompose the foodfor recycling, so are harmful to thebody. Also, enzymes in overripe fruitand wilted vegetables are no longernourishing, but harmful.

Over-ripe fruit, or fruit with spoilagespots, should be discarded

Wilted vegetables should not be used.

“Without enzymes, seeds could not sprout. . . leaves could not change theircolor in autumn. . . Without enzymes, your food could not be digested to releasevaluable vitamins, minerals, amino acids needed to keep you alive and healthy.In addition, we can see the action of enzymes when they cause the ripening ofgreen tomatoes into luscious red tomatoes. . . Without the presence and actionof enzymes, these changes could not be made.”

Jay M. Hoffman, Ph.D., The Missing Link,158, 159; quoting Carlson Wade,Helping Your Health with Enzymes, 23

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Food preparation and cooking guidelines

To help assure utilization of all the nutrients in foods:

Keep chopping, shredding, andblending of foods to a minimum, asthe vitamin and enzyme content isreduced when food particles areexposed to oxygen.

Never peel, scrape, or pare, when ascrubbing brush will do.

Never use soda in cooking vegetablesto keep them green. It destroysvitamins and enzymes.

Use cooking liquids elsewhere toobtain the minerals.

Since heat destroys enzymes andsome vitamins, it is best to:

Cook in as short a time aspossible, in as little liquid aspossible.

This applies to corn-on-the-cob andpasta as well as other foods. Steamedcorn has a much richer flavor thanboiled corn covered with water whilecooking. Whole grain pasta should becooked in just enough liquid to cookit without burning, and the remain-ing liquid used as part of the sauce.

But not all foods can be eaten raw!

Foods, such as grains and legumes,need to be well cooked, or sprouted,to make the nutrients available to thebody. Potatoes also should be cooked.

Other foods, such as fruits and mostvegetables, may be used cooked orraw. To optimize on available vitaminsand enzymes, use a high percentage ofraw foods.

Fresh, raw, foods are more satisfying than cooked foods. The “satisfactionpoint” is reached with a lesser quantity of raw foods, than of the same food thathas been cooked or refined. Such as,

You might be satisfied with a medium-sized apple during a meal, yet feel likeeating two or three apples in the formof applesauce before being satisfied.

You might be satisfied with one sliceof whole-grain bread during a meal,

but need to eat 2 or 3 slices of white,“balloon” bread before being satisfied.

Remember, unrefined whole foodssustain a more even energy level for alonger period of time than do refined,processed foods.

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B R E A D M A K I N G

“Bread is the real staff of life, and therefore every cook should excel inmaking it.” Ellen G. White, Counsels on Diet and Foods, 315

Principles for making bread the real “staff of life”

Whole grains make the mostnutritious breads. Two or threedifferent grains may be used togetherfor added nutrition and variety. Smallamounts of unbleached white flour orgluten flour, may be used for goodtexture, especially while learning tobake bread. However, with a littlepractice excellent breads can be madeusing whole grains only.

No sourness should be permitted inyeast breads. The loaves should besmall, and baked until thoroughlydone. The yeast should be completelydestroyed in the baking process. If ithas not been destroyed, the bread willdevelop a stickiness and yeasty smell,

Hot or new yeast-leavened breads aredifficult to digest and should not beused. Yeast breads should bethoroughly cooled before using them.Bread is better when two or threedays old. Gases from the growth ofyeast must be allowed to escape, andthe texture firms when the bread iswell cooled. There should be nosoftness nor stickiness in the finishedproduct. It should be light, sweet, anddry. Unleavened breads may be usedfresh from the oven.

Zwieback, (twice-baked bread), is anexcellent food. It digests easily. Toastslices of bread all the way through in awarm oven to a very light brown.

Tip for handling yeast dough

Dip fingers in water, and spread waterover palms of hands. This will keepdough from sticking to hands while

forming loaves and buns. Water worksbetter for this than oil.

Bread making is an art—well worth the effort to master!

Do try some of the bread recipes withthis lesson, both the unleavened andyeast breads. The flavor of unleavenedbreads made without soda or bakingpowder is superior to those made

with these products, and there are noharmful residues in the finishedproducts. Whole grain flours makedelicious breads, rolls, muffins, andcrackers.

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LUNGS AND RESPIRATION

“The health of the entire system depends upon the healthy action of therespiratory organs.” Ellen G. White, Healthful Living, 171

“Morning exercise, walking in the free, invigorating air of heaven, orcultivating flowers, small fruits, and vegetables, is necessary to a healthfulcirculation of the blood. It is the surest safeguard against

colds, coughs,congestion of the brain,

inflammation of the liver, the kidneys, and the lungs,and a hundred other diseases. Ibid. 176, 177

“No part of the body is moresusceptible of development byjudicious and appropriate exercisethan the lungs. The amount of airwhich passes to and fro in therespiratory process is ordinarily butabout two-thirds of a pint; and incases of disease is much less, oftenbeing reduced to less than a third ofthis amount. By the daily exercise ofthe lungs in such a manner as todevelop the chest, the breathingcapacity may be very greatlyincreased. We have frequently seen

the chest expanded three or fourinches by a course of appropriatetraining. One of the best exercises forthis purpose is forced respiration,which consists in breathing as deeplyas possible, making strong efforts tofill the lungs, and emptying them ascompletely as possible. This exerciseshould be taken slowly from five tothirty minutes at a time, and shouldbe repeated several times a day.”

J. H. Kellogg, M.D.,The Home Book of Modern Medicine, 720

What a challenge!

The capacity of the average set of lungs is about 6 pints of air. If in eachinspiration only a little less than a pint of air is exchanged, a large amount ofstale air remains in the lungs. Reason enough to start a lung exercisingprogram to expand the lungs (and chest), and improve the oxygen supply toevery body cell!

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The equipment

The lungs, together with the heart,occupy the chest cavity. Air passesthru the trachea, which divides in thechest into two branches, thebronchial tubes, one going to eachlung. These tubes continue tosubdivide, ending in myriads of tinyair sacs known as alveoli, which arecovered with tiny capillaries.

Air is not forced into the lungs, itsimply rushes in when the diaphragmis depressed and the rib cage isexpanded. It enters when room ismade for it. Air is expelled when thediaphragm relaxes and the elasticlungs recoil to their normal,undistended position. Many peopleuse only the lower, or upper, portionsof the lungs in breathing. Goodbreathing habits keep the diaphragminvolved, using the whole lungs witheach inspiration. This is known asabdominal breathing.

The whole respiratory tract is linedwith a special mucous membrane withminute, delicate, hairlike projectionscalled cilia. These are in constantmotion, always waving in the samedirection,— towards the mouth. Theirwork is to protect the lungs from dustthat slips past the large hairs near thefront of the nose, by sweeping it upthe air passages to the mouth. Buteven the cilia will not be able toremove all the dust from the air webreath if we feed our lungs “dirty” air.We should be as careful to have cleanair to breath, as we are to have cleanfood to eat.

The mucous membrane keeps the airmoist that is to reach the delicatealveoli; also, it warms cold air, andcools hot air, on its way to the lungs.Extremes in air temperature,especially if dry, could do much harm.

The very important, but very delicate alveoli.

Membranes surrounding these tiny airsacs, and the surrounding capillaries,must be extremely thin to permit aready exchange of oxygen and carbondioxide. They are! These membranesare about as thick as a soap bubble justbefore it bursts.

Though tiny and fragile, the alveoliare numerous. It has been estimatedthat a set of lungs has about 300million of them. If they were spreadout flat they would cover an areanearly 40 times the surface area of

the skin, or about 70 square meters! Awise provision to assure an amplesupply of oxygen for various activities.

As red blood cells slip through lungcapillaries they give up their load ofcarbon dioxide to be exhaled, andtake on a fresh load of oxygen to bereleased through body capillaries foruse in body cells. Blood loaded withcarbon dioxide is a bluish purple; as itgives up its load of wastes and takeson fresh supplies of oxygen it turns abright cherry-red color.

Check the natural color of your fingernails. Are they a bright pink? If not, go fora brisk walk, and notice the change in color.

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A bit of information and summary“When the oxygen is cut off fromnormal cells, they are damaged, to theextent that they are no longer able toburn foodstuffs down to carbondioxide and water, because oxygen isneeded for this reaction. The cellsthen have to depend upon the energyobtained from metabolizing sugar tolactic acid, which does not supplyadequate energy to maintain normalstructure and function. As a result, thecell turns cancerous.”

Zane R. Kime, M.D., M.S., Sunlight, 96

Did you notice this last reference?Normal, healthy, cells may turn intocancer cells when the oxygen supplyis reduced. Cancer cells grow in asystem that has toxic wastes and has apoor supply of oxygen!

(Review the metabolism of cells underFats in Lesson 4.)

Hindrances to supplying oxygen to cells

Poor breathing habits and/or posture.

Poorly ventilated room(s), and/or airpollution.

Clumping of blood cells caused by freefats/oils in diet.

High concentration of sugar or poly-mers in the blood, inhibiting red

blood cells from carrying normal loadsof oxygen. (Review Lesson 4, Heartand Circulation.)

Atherosclerotic arteries. (ReviewLesson 4 on Fats)

Other toxins or wastes in the blood-stream.

Essentials for a good supply of oxygen to each cell in the body

A good supply of clean, fresh, air.

A clean, free-flowing bloodstream,flowing through clean arteries.

Adequate exercise to encourage deepbreathing, and to move the oxygen outto body cells, even “remote” ones.

Remember, "Perfect health depends upon perfect circulation."Ellen G White, Healthful Living, 178

Are your lungs able to supply your need for oxygen,— unhampered?

Stand tall, and sit tall.

Throw your shoulders back, and

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Make room for your lungs to work!

R E S T . . . A Restorer


Sleep,-- a Restorer of Vigor and Strength

Nature will restore their vigor and strength in their sleeping hours, if her lawsare not violated. Ellen G. White, Healthful Living46

“Misuse of the body shortens that period of time which God designs shallbe used in his service.

By allowing ourselves to form wrong habits,by keeping late hours,by gratifying appetite at the expense of health,we lay the foundation for feebleness.

By neglecting to take physical exercise,by overworking mind or body,we unbalance the nervous system.

Those who thus shorten their lives by disregarding nature’s laws, areguilty of robbery before God.” Ibid. 47

What is rest? Webster says:

“The refreshing quiet or repose ofsleep;

“Refreshing ease or inactivity afterexertion or labor;

“Mental or spiritual calm; tranquility

“Relief or freedom, especially fromtrouble, anxiety, etc.;

“A period or interval of inactivity,repose, solitude, or tranquility;

“Cessation or absence of motion.”

Come unto me, all ye that labour and are heavy laden, and I will give yourest. Take my yoke upon you, and learn of me; for I am meek and lowlyin heart: and ye shall find rest unto your souls. Matthew 11:28,29

Rest,— or stress a destroyer?

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LLIIFFEEVegetarian,Whole Foods,Cookery and Health Seminar

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“The burden of sin, with its unrest and unsatisfied desires, lies at the veryfoundation of a large share of the maladies the sinner suffers.” Ibid. 51


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The search for rest

Every human being is searching fortrue rest. Many spend large sums ofmoney to travel to distant lands,thinking that this will bring rest;some look for new employment; sometry drowning their troubles in drink,or in excitement; and some may evenleave a devoted spouse in search ofanother mate, thinking this will bringhappiness and rest. But they may stillhave that unsatisfied longing for rest.True rest begins with taking on theyoke of the One who invites us to“Come unto Me, . . . and I will give yourest.” And, in taking on His yoke(total surrender), we find that free-dom and rest that we long for!

The greatest Teacher the world hasever known also said, “Come yeyourselves apart into a desert place,and rest a while.” Mark 6:31 He didnot spend this time with his disciplesin self-indulgent rest. Removed fromthe multitudes constantly pressingabout them, they talked about theirwork, and of ways of bringing greaterefficiency to it.

He taught the need for “quiet time,”for getting away from the pressures ofeveryday life. We need some rest on adaily basis, some special time on aweekly basis, as well as other blocksof time,— time spent away from thegeneral routines of life.

A day of rest Our loving Creator established theseventh day of the week as a day ofrest to meet our basic need forrecurring periods of rest. Ten-daycycles have been tried; but they failed,as they did not synchronize with theneeds of humanity. The weekly day ofrest is a physiological necessity formaintaining physical and mental

efficiency, as well as being a religiousprivilege and duty. A day for spiritualrefreshing, and for sharing theseblessings with others. To fullyappreciate this day of rest, one mustenjoy rest of spirit. See Hebrews 3:4.

Be still, and know that I am God. Psalm 46:10

Restful homesThose who are at peace with God andthemselves will have restful homes.Such a home will be the mostattractive place in the world for its

members, and will have an influencefor good in the community. Homesthat will be “a little bit of heaven to goto heaven in.”

“If we will open our hearts and homes to the divine principles of life, weshall become channels for currents of life-giving power. From our homeswill flow streams of healing, bringing life, and beauty, and fruitfulnesswhere now are barrenness and dearth.” Ellen G. White, Ministry of Healing, 355

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Enemies of restMany people are ever searching forsomething, they know not what, tosatisfy ungratified desires. They maytry hilarity, or frivolous, excitingindulgences, only to be left in a stateof despondency and discontentmentas these activities do not satisfy norbring true rest, The emotional effectis similar to the physical effect ofstimulants.

True rest cannot be experiencedwhen a person is anxious, distrustful,

discontented, or experiencing grief,guilt, or remorse. These emotionshave a tendency to break down thelife forces.

Everyone experiences sorrows, trials,and difficulties, but many “borrow”trouble unnecessarily by anticipatingit, doubling life’s burdens. See Ellen G. White, Ministry of Healing, 241-248

Negative emotions affect body chem-istry, opening the door to disease.

But how are we to control negative emotions?

First, remember that the Lord said: Without Me, ye can do nothing John 15:5

Claim the promise: I can do all things through Christ, which strengtheneth me. Philippians 4:13

Health is promoted by courage, hope,faith, sympathy, and love,— and life isprolonged. So, with His help, keepthe mind fixed on cheerful things.There is but one Source for abiding

peace and true rest of spirit,— theOne who said, “Come unto Me, . . .and I will give you rest.”

Ibid

Second, as we learn to cooperate with Him, we will “Choose somethingbetter,” and engage only in activities that will not hinder us in controlling theemotions, such as:

Types of activities engaged in.Amusements, and other excit-ing activities are not restful.

Choice of reading or viewingmaterials.

Choice of foods and lifestyle.The diet, as well as other healthhabits have much to do with ourability to maintain control.Practicing the eight trueremedies will aid in this work.

True recreation is re-creation.Exercising the nerves of motion gives the nerves of emotion a rest.

A healthy mind is very dependent ongood nutrition, an adequate oxygensupply, and a clean bloodstream. Onthe other hand, a restful, tranquil,

mind has much to do with goodnutrition and health of the body. Theorgans of digestion and assimilation offood cannot function properly when


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under the influence of a disturbed mind.


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Stress, or challenge?Stressful situations are experiencedby everyone, some more than others.But some people may thrive underpressures that would break anotherperson. What makes the difference?Individuals in good health with apositive outlook on life can meet life’schallenges successfully, whereas aperson in poor health and/ordepressed in spirit will not be able toendure. Physical health, mental atti-tude, and lifestyle habits, have muchto do with whether difficult situationsare stressful, or challenges.

Body and mind were created foractivity, but it is possible to over-taxthem. However, stress usually stemsfrom an attitude problem, such asboredom, anxiety, frustration, “root ofbitterness,” depression, or a sense offailure,— seldom from overwork.

Some aids to dealing with pressuresare: plan and organize your work andtime to accomplish necessary tasks;use small bits of time wisely; don’t tryto do more than you can do.

Almost any job or task can becomeroutine and boring, but a littleinitiative and imagination can keepthe task interesting. Try to find waysto do it better, to improve your skillswhile accomplishing your work.

When under pressure take an exercisebreak, and/or take two or threeminutes to relax with eyes shut.

We can have inner peace regardless ofcircumstances. If we accept theinvitation to “Come unto Me,” and wetake His yoke upon us, we will be ableto bear life’s trials. He gives us graceand strength sufficient for each day’sneeds, and will bear our burdens if wecast them upon Him. He has promisednot to permit us to be “tempted[tested] above that ye are able.”

I Corinthians 10:13

Cast thy burden upon the Lord, and heshall sustain thee. Psalm 55:22

I will instruct thee and teach thee inthe way which thou shalt go: I willguide thee with mine eye. Psalm 32: 8

Rest may be found inStudy and reading good books can berestful to the muscle worker.

Useful Activities, as gardening or yardwork, relax the nerves and are restfulfor the sedentary mind-worker.

A change from the daily routine.Vacations should be restful, and willbe, if unhurried, and taken in restfulsurroundings with an abundance offresh air and sunshine, or even rain!

Walking. is an excellent remedy fortired nerves.

“One of the finest ways torelieve tension is walking.

“. . . A walk in the evening is farmore sensible than takingsleeping pills. And, we mightadd, it is more relaxing.”

Clifford R. Anderson, M.D.,Modern Ways to Health,, pp 472, 473


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Freedom from the burden of sin brings true rest, and is essential for health ofbody and mind,— and for freedom from stress.

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Sleep. . .Regular, adequate, time must be included in the daily program for sleep.

Periods of relaxation, rest, and sleepare necessary to permit the body torestore itself to a normal condition. Dr. Manning Clark said:

“Everything in animal life requires,among other fundamentals, that therebe exercise and rest following eachother in regular order; and anythingthat disturbs the proper relation orproportion between them disturbs thehealth and efficiency. For example,the brain cell, after a day’s work,becomes exhausted; but after a nightin sleep it is refreshed and ready toresume its normal work.”

R. Manning Clarke, M.D.,Signs of the Times, February 12, 1924,. Quoted by

Jay M. Hoffman, Ph.D. The Missing Link, 299;

“The purpose of sleep is to repairlosses and damage caused by work.During our waking hours, we eat aswell as work; that is, we bothconsume and replenish our stores ofenergy. But the energy we take in asfood is not available for use until it hasbeen deposited to become a part of

the living cells. Food in the stomach,even food in the blood and body fluids,does not add to our store of energyuntil it becomes a part of the body[cells]. After being digested, it mustbe assimilated; this work is largelydone during sleep. When we areawake and active, the output of energyis greater than the income, but duringsleep, the relation is reversed.Energy is deposited in the cells morerapidly than it is expended; it isstored in the cells in the form ofgranules which may be seen with themicroscope. When the cell is fullyrested, it is well filled with minuteenergy granules. A tired cell showsthe granules greatly reduced innumber.

“Every nerve center—every cell, infact—is a storage battery. Workdischarges the battery. During sleep,the battery is recharged. This is not ametaphor, but an actual physical fact.”

Jay M. Hoffman, Ph.D., The Missing Link, 303, 304

Sleep deprivation not only weakens the body, but it also adversely affectsmental abilities.

Many try to accomplish more in agiven time than they should try to do,when their judgment tells them thatthey should rest. They are living onborrowed capital, and often lose morethan they gain. They work on nervousexcitement when their energies havebeen exhausted. No immediate injury

may be realized, but these habitsundermine the constitution.

The reserve energy should not berecklessly exhausted through over-taxation. Those who do this may bethe losers. Their usefulness may belessened, if life itself is not destroyed.


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How much sleep do I need?

The average need is 7 to 9 hours ofeach 24 hours.

Body temperature, and with it vitality,drops to a daily low about 2:00 a.m.,rising slightly during waking hours.

Several hours of sleep to replenishenergy reserves are needed beforethis “low ebb” in body metabolism.Two hours of sleep before midnightare worth 4 hours of sleep after

midnight. It aids in restoring bodyreserves before the critical low ebb.

With enough sleep you should awakenrefreshed, without the aid of an alarmclock or other awakening device.

The use of sleeping pills should beavoided. Drugged sleep often leaves aperson fatigued and irritable, withimpaired vitality and initiative

(See M. G. Hardinge, M.D., Medical Evangelism,, 62;referencing V. G. Heiser, Toughen Up, America!, 112)

Some hindrances to true rest and sleep

Carelessness in allowing adequatetime for rest and sleep.

Stress, excitement, tensions, worry,anger,— “root of bitterness.”

A merry heart doeth good like amedicine: but a broken spiritdrieth the bones. Proverbs 17:22

Stimulants, such as tea, coffee, andcola drinks, that do not nourish, butonly whip the body on to moreactivity, when it may be calling forrest. (Review Stimulants, Lesson 5.)

A late meal, or bedtime snack. Thismay at first cause a person to feelsleepy, as blood is drawn away fromthe brain to the stomach. However,food remaining in the stomach duringsleeping hours prevents sound, restfulsleep.

Lack of vigorous exercise:

The sleep of a labouring man issweet, whether he eat little o rmuch: but the abundance of therich will not suffer him to sleep.

Ecclesiastes 5:12

Tips for restful sleep

Be sure the stomach is through withits work well before bedtime.

Do not engage in heavy physical normental activity just before bedtime.Relax.

Take a leisurely stroll in the evening.

Take a warm or tepid bath just beforeretiring.

Assure an ample supply of fresh air inthe bedroom, summer and winter.Better yet, sleep outdoors if possible!Sleep, with an abundance of fresh air,is more refreshing.

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TEEN NEEDS . . . Help them choose something better

Many chronic diseases begin in childhood and youth, as the result of poordietary and other lifestyle habits. Scholastic achievements may be hamperedfrom a lack of good nutrition, and failure to practice general good health habits.

American children and adolescentsgenerally eat fast foods and/or snackfoods such as hamburgers, cheese-burgers, french fries, pizza, chips,soda pop, candy bars, and ice cream.These “foods” are high in fat, sugar,and salt, and low in fiber. Fruits,vegetables, and whole grain foods areseldom included in their diet.

Some food manufacturers promotethe sale of their products with adver-tisements directed to children andyouth who are easily convinced thatthey must eat the product advertised.Most of them are unaware of theresults of their dietary choices.

Dr. Craig comments about some ofthese “foods”: “The cereal manufac-turers seem to do a very good job ofpackaging wheat, rice and corn ascandy! Some contain about 3-4 tea-

spoons of sugar per one ounceserving!

“The refining of grains takes a heftytoll of vitamins and trace minerals,with about 70% of micronutrientstypically being lost during refining.However, many of the manufacturersadd a whole gamut of vitamins andminerals so that the breakfast cerealactually becomes more like a foodsupplement. In fact, some havedescribed the cereals like Total andProduct 19 as flaky, crunchy, toastedvitamin pills! Why such a description?Because one serving of the cerealcontains 100% of the RDA for all ofthe added vitamins and minerals. I tshould be noted, however, that noneof the trace minerals lost duringrefining are replaced.”

Winston J. Craig, , Ph. D., R.D.,Nutrition for the Nineties, 249-250

What can be done about the problem?

Parents should set a good example bypracticing the eight true remedies,and they should teach their childrenthe benefits of a healthy lifestyle,encouraging them to “choose some-thing better.” Children should under-stand the benefits to be derived froma nutritious diet, and the results of apoor diet. This instruction should begiven in a cheerful, positive manner.Children and youth who have adopted

a healthy lifestyle have been delightedwith their increased energy andimproved scholastic achievements.

Establish meal patterns to meet theneeds of the family, and assure thatadequate, nourishing, and attractivelyserved foods are available for them.Prepare lunches for students inschools that do not provide satisfac-tory lunches.

Young people, and the young in heart, will enjoy the recipes with this lesson.


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THE IMMUNE SYSTEM AND SELF-POISONING. . . Preparing the way for disease

“Disease never comes without a cause. The way is first prepared, and diseaseinvited by disregarding the laws of health.” Ellen G. White, Healthful Living, 60

“If physical exercise were combined with mental exertion,

the blood would be quickened in its circulation,

the action of the heart would be more perfect,

impure matter would be thrown off, and

new life and vigor would be experienced in every part of the body. . . .

They closely apply their minds to books, and eat the allowance of alaboring man. Under such habits

some grow corpulent, because the system is clogged.

Others become lean, feeble, and weak, because their vital powers are exhausted in throwing off the excess of food;

the liver becomes burdened and unable to throw off theimpurities in the blood, and sickness is the result.”


And said, If thou wilt diligently hearken to the voice of the Lord thy God,and wilt do that which is right in his sight, and wilt give ear to hiscommandments, and keep all his statutes, I will put none of thesediseases upon thee, which I have brought upon the Egyptians: for I amthe Lord that healeth thee. Exodus 15:26

Some of the effects of poor dietaryand general health habits have alreadybeen presented in these lessons. It isapparent that choices made at thedining table, and the general lifestylehabits, determine how well thesystem, and each individual cell, willfunction. These choices can make the

difference between health anddisease,— between a full, enjoyablelife, or one hampered by disease andsuffering. It is never too late to beginpracticing a lifestyle that will promotebetter health. The degree of improve-ment will depend on the ability of thebody to respond.

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Self-poisoning is the accumulation ofwastes from normal metabolismbecause of poor elimination throughkidneys, bowel, lungs, or skin; wastesfrom improper metabolism due topoor nutrition and/or health habits;and/or from poisonous substances

taken into the body. These conditionspromote both degenerative and conta-gious diseases, since the immunesystem is weakened in the process.

Good health depends on a clean, free-flowing bloodstream.

Failure to practice any one of the eight true remedies may contribute to self-poisoning and weakening of the immune system, such as—

The use of depleted foods, or animbalance of nutrients even from goodfoods, clogs the system.

Scanty, impoverished, ill-cooked fooddepraves the blood by weakening theblood-making organs. Also, rich andcomplicated mixtures destroy health.

Flesh meats make a poor quality ofblood, and create feverish conditionsin the system, planting the seeds ofdisease in the blood and tissues.

Eating too frequently, too manyvarieties at one time, and/or too largequantities of food, overtaxes thedigestive organs. The food mayferment and fill the system with toxicsubstances, which may bring on acutedisease, and sometimes death.

Harmful substances, if used, add theirpoisons to the system.

Vital exchanges may fail to take placein body cells for lack of exerciseand/or sufficient oxygen.

Failure to use enough water, insideand outside. Impurities eliminatedthrough the pores of the skin will beabsorbed if the skin and clothing arenot frequently cleansed. The body’seffort to again throw off these impuri-ties produces fevers and disease.

Breathing the same air over and overin tightly closed buildings is anothercause of disease. Sore throat, lungdiseases, and liver complaints arebrought on by breathing impuritiesand waste matter thrown off throughthe lungs and pores of the skin.

The immune system may bedepressed for lack of sunlight.

Lack of adequate rest burdens the sys-tem with wastes, and lowers theresistance to disease.

Depression, gloominess, and sadnessare fruitful causes of disease.

Intemperance of any kind can be acontributing factor.

Remember, all body wastes should be eliminated promptly from the system sothat body cells will have clean surroundings in which to do their work. This willhelp to strengthen the immune system, and to prevent self-poisoning.

LEAVES FROM THE TREE OF LIFEVegetarian Whole Foods Cookery and Health Seminar

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Many diseases result from nature’seffort to eliminate poisonous wastes,and rid the body of impurities.

The digestive system is the front lineof defense. If the body is wellnourished, and the other eight trueremedies are practiced, the systemshould function as well as possible,considering inherited weaknessesand/or effects of earlier practices.However, a compromised “front line”impairs the work of the liver, whichin turn impairs the work of thekidneys, lungs, and skin in their

work of eliminating wastes. Thisplaces an extra burden on the heart asit tries to pump more blood throughthese organs for cleansing. On and onthe domino effect goes!

Poor circulation to the joints andligaments results in damage tocartilage and other tissues. Lack ofproper nutrients and the accumulatedwastes may bring on rheumatism,arthritis, bursitis, neuralgia, neuritis,hardening of the arteries, cancer, andother degenerative diseases.See Julius Gilbert White, Abundant Health, 119-139

When Dr. Jay M. Hoffman was a student in college in Takoma Park, Maryland,he heard a lecture by Dr. D. H. Kress in which he related the following:

“Dr. Alexis Carrel of RockefellerInstitute, winner of the Nobel Prize in1912, has demonstrated that it ispossible to keep tissue alive almostindefinitely by merely keeping it freefrom its own wastes which arepoisonous to it, and supplying it withthe nutrients it needs. A chicken diesnormally at the age of 10 or 12 years.But the tissue he separated from theheart of a chicken 18 years ago is justas much alive today as it was then. I treally appears as though he will beable to keep it alive indefinitely.”

Years later when Dr. Hoffman wasliving in New York he called theRockefeller Institute to find out ifthey still had the tissue of thechicken’s heart that they werekeeping alive. “They said no. Theykept it alive from 1913 to 1947. After34 years they were convinced thatthey could keep it alive for an eternityso they threw it out. How were theyable to keep it alive? By keeping itfreed from its own wastes. How arewe to keep healthy? By keeping ourtissues and our bloodstream clean.”

Jay M. Hoffman, Ph.D., The Missing Link, 139, 140; from a lecture by Daniel H. Kress, at WashingtonSanitarium and Hospital, Takoma Park, Maryland.

The positive sidePracticing the eight true remediesthrough God’s enabling grace is ahealth preserving, health restoring,pathway. Lifestyles, as are physicalstrengths and weaknesses, may be

inherited. But lifestyles can bechanged for the better.Many degenerative diseases have beenreversed or markedly alleviated bythose who live a lifestyle in harmonywith the laws of life and health. A

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healthy body, with an active immunesystem, is less likely to be invaded by

infectious diseases.

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THE BRAIN AND NERVES

“The brain is the capital of the body,the seat of all the nervous forces and of mental action.

The nerves proceeding from the brain control the body.

By the brain nerves, mental impressions are conveyed to all the nerves ofthe body as by telegraph wires; and they control the vital action of everypart of the system.

All the organs of motion are governed by the communications theyreceive from the brain.” Ellen G. White, Healthful Living 193

Thou wilt keep him in perfect peace, whose mind is stayed on thee:because he trusteth in thee. Isaiah 26:3

“It was a wonderful thing for God tocreate man, to make mind. Hecreated him that every faculty mightbe the faculty of the divine mind. . .The Lord Jesus is the author of ourbeing, and he is also the author of ourredemption; and every one who willenter the kingdom of God mustdevelop a character that is thecounterpart of the character of God.”


Lifestyle habits of eating, sleeping,dressing, working,— of living, affectthe brain, the citadel of the wholeperson. The harm done to the brain

when these habits are not in harmonywith the laws of health, prevents theattainment in life of that whichotherwise would have been possible.All parts of the body are in constantcommunication with the brain, andnotify it of any injury done to them.Anything that disturbs the circulationof the electrical currents through thenervous system is harmful to the bodyand the mind. Cooperation with thelaws written on every nerve and fibreof our being promotes health of bodyand mind.

“The senses . . . are the avenues to the soul,”-- guard them well. Ibid., 193

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The equipment

The brain is the control center, orcitadel of a person.

The structure of the nervous system isthe most complex and delicate of anypart of the body. The entire cranialcavity is filled by the brain, which ismade up of untold myriads of nervecells and nerve fibers,— the largestmass of nerve tissue in the body.

Moment by moment the brain isdependent on a well-balanced circu-lation of blood, blood that bringsneeded nutrients, oxygen, and othersupplies, and removes wastes. I tmaintains no reserves. It uses about20% of the heart’s output of blood.

Practicing each of the eight trueremedies will help to keep the mindactive and vigorous.

There are two parts to a nerve cell; nerve body, and nerve fibres. The fibre is acontinuation of the cells. Ganglia are mini-communication centers of groupednerve cells in central parts of the body. Nerve fibres, grouped in bundles,ramify to every part of the body.

Each nerve cell has its own functionto perform, and each is related insome way to all the others. Every partof the body is in constant communi-cation with the rest of the bodythrough this intricate system as

electrical impulses travel rapidlythrough nerve fibres. (Chemicals, orhormones, that travel through theblood and body fluids provide anothercommunication system in the body.)

Three major structures may be noted in the human brain, the forebrain orcerebrum, the cerebellum, and the brainstem.

The cerebrum constitutes by far thelargest part of the forebrain. I treceives impressions sent to it fromthe spinal cord and midbrain, andacts upon the information received.The ability to think, to reason, to see,to come to conclusions, and to listento the voice of conscience, iscontained in the cells of the cerebralcortex which is part of the cerebrum.This portion of the brain, which isunique to humans, enables us tocommunicate with other people, andwith our Creator.

The cerebellum is closely connectedto the brainstem. It is concerned withmuscular coordination, posture, andbalance.

The brainstem, (upper end of thespinal chord). carries out theautomatic functions, controlling theheart rate, blood pressure, and depthand rate of breathing, among manyother functions.

The spinal cord is really acontinuation of the brain downthrough the spinal canal.

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Proper training and use of the mind

“The Bible should be made the foundation of study and of teaching. Theessential knowledge is a knowledge of God and of Him whom He hassent.” Ellen G. White, Ministry of Healing, 401, 402

“From the study of the Word of life, students may come forth with mindsexpanded, elevated, ennobled.” Ibid. 466

The plastic young minds of childrenshould be encouraged to developnaturally. A child should be taught toobserve accurately and thoroughly,and to use the powers of reason. Muchcan be taught in the pre-school yearswithout forcing the child with formallessons. The alphabet and commonwords can be taught, many lessonsfrom the great out-of-doors, and evenhistory can be told in the form ofstories. Lessons can also be taughtthrough useful work, from life’sexperiences,— and, of course, fromthe Scriptures.

Young people should be taught how tothink and study to the best advantage.As stated by Dr. Kellogg:

“Students should be thoroughlyimbued with the idea that the objectof their school work is not so much toimpart to them a knowledge of facts,as to teach them how to acquire facts,how to investigate, how to compare,how to reason, how to utilize know-ledge after it has been acquired.”

J. H. Kellogg, M.D..,The Home Book of Modern Medicine, 163

With this type of training youngpeople will be prepared to use their

knowledge to practical advantage, andwill be better prepared to reason fromcause to effect, and to make rightchoices.

Excitement, whether in reading,viewing, or doing, tends to unseat thereasoning powers. However, one whowill “take the Bible as his guide, andstand firm for principle, . . . mayaspire to any height of attainment.”Like Daniel, “they may advance as hedid in all branches of learning. Beingpure-minded, they will becomestrong-minded. Every intellectualfaculty will be quickened.”

Ellen G. White, Ministry of Healing, , 465, 466

With the ability to acquire knowledge,to investigate and reason, and to usethe knowledge acquired, our Creatoralso gave freedom of choice. Herespects the choices made, and doesnot force the will.

We may choose to live in the darkshadows of discouragement, doubt,and unbelief, or to come out into thesunshine of His love, and to drinkdeeply from the fountain of His grace.The choice is ours.

“Choose something better.”

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Is mental exercise hazardous to health?

“The mind does not wear out or break down so often on account ofdiligent employment and hard study, as on account of eating improperfood at improper times, and of careless inattention to the laws of health.”

“The proper exercise of mind and body will develop and strengthen allthe powers. Both mind and body will be preserved, and will be capable ofdoing a variety of work.” Ellen G. White, Healthful Living, 198, and 204

Mental exercise lies at the founda-tion for mental growth and mentalhealth, and seems also to furnish afirmer basis for muscular and generalphysical health. As the brain grows instrength and vigor with exercise, itbecomes capable of sending out morevigorous impulses to the various partsof the body that depend on it forsupplies of force. The more vigorous

the brain, the more vigorous will bethe force.

Mental work should not break downthe constitution, as many believe.Those who break down under a studyor mental (professional) workprogram, as a general rule, haveviolated some, or most, of the generallaws of health.

Dr. Kellogg presents two interesting studies of brain workers and longevity.One of these studies was made by Dr. Geo. M. Beard, of New York, of 500 of thegreatest men in history, including men like Byron, Raphael, Pascal, Mozart,Keats, etc., who died comparatively young. The study focused on the age atwhich these people did their most productive work; it also showed the averageage to be 64.2 years at death. The average age of all classes who lived past 20 atthe time the study was made, was 50 years. Dr. Beard concluded:

“1. That the brain-working classes,—clergymen, lawyers, physicians,merchants, scientists, and men ofletters,— live very much longerthan the muscle-working class.

“2. That those who followoccupations that call both muscleand brain into exercise, arelonger-lived than those who livein occupations that are purelymanual.

“3. That the greatest and hardestbrain-workers of history have

lived longer on the average thanbrain-workers of ordinary abilityand industry.

“4. That clergymen are longer-livedthan any other great class ofbrain-workers.”

Another study of sixty more recentbrain-workers, including Franklin,Hayden, Michael Angelo, and Newton,showed an average age at death of 82.

J. H. Kellogg, M.D.,The Home Book of Modern Medicine, 159-161


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T R U S T . . . With Praise


“A Cheerful, Hopeful, Peaceful, Frame of Mind.”

“We should encourage a cheerful, hopeful, peaceful frame of mind; for ourhealth depends upon our so doing.” Ellen G. White, Healthful Living, 233

And he hath put a new song in my mouth, even praise unto our God: manyshall see it and fear, and shall trust in the Lord. Psalm 40:3

“A person whose mind is quiet andsatisfied in God, is in the pathway tohealth.” Ibid. 235

“The consciousness of right doing isthe best medicine for diseased bodiesand minds. He who is at peace withGod has secured the most importantrequisite to health. The blessing ofthe Lord is life to the receiver.”

Ibid. 233

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“The harmonious, healthy action of all the powers of body and mindresults in happiness; the more elevated and refined the powers, the morepure and unalloyed the happiness.

“The mind should dwell upon themes relating to our eternal interests.This will be conducive to health of body and mind.”


“A contented mind, a cheerful spirit, is health to the body and strengthto the soul. Nothing is so fruitful a cause of disease as depression, gloom-iness and sadness.” Ibid. 232

We live in a world where difficulties,trials, suffering, and sorrow await usall along the way. Some make theseburdens doubly heavy by alwaysanticipating troubles. Some try todrown their trials and burdens withdrink, or exciting amusements, whichonly complicate their problems.

The human heart not only longs forrest, but it also needs the stability thatcomes with perfect confidence in theMighty One who can safely guide usthrough the maze of life’sexperiences. It is good to know thatif the life is surrendered to Hisguidance and service it will never beplaced in a position for which He hasnot made provision. He is theconstant Guide and Help to all such.One who can be trusted.

One must know Him in order to trustHim, and knowing Him developstrust. The whole Word of God is arevelation to us of the glory(character) of God as revealed inChrist. It becomes the great instru-mentality in the transformation ofcharacter as it is received, believed,and obeyed by His enabling grace. It isthe constraining force, the grand

stimulus, that quickens the physical,mental, and spiritual powers. I tdirects the life into right pathways.The soul that receives the knowledgeof God as revealed in Christ will berecreated in the image of God throughHis grace.

Search His Word for His promises.Learn to claim them as if promised toyou alone. Trust will grow brighter asyou see these promises fulfilled inyour life. Open your heart to Him inprayer, as friend to Friend, and Hewill direct your paths, and keep you.

There are several lifestyle enhance-ment centers where the eight trueremedies are taught and practiced.Many people come to these centers torecover their health. All are benefitedby the changes made in their life-styles. However, it has been observedthat those who put into practice onlythe first six and a half of the trueremedies, including only an improve-ment in their physical rest from theRemedy of Rest, never make as muchimprovement as those who put intopractice all of the eight trueremedies.

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Health philosophies of every type arebeing promoted in the world of today.Many popular philosophies teach thatman is innately good; that within himreside the elements of goodness, andpowers which will relieve him oftroubles and sickness, and thus thedesires of his heart will be realized.These teachings do not recognize thatman is a transgressor, and that histransgressions are the primary causeof his troubles, and that they musthave his attention. Neither do theyrecognize that a loving and forgivingGod will minister to our healing andrestoration as we yield our hearts andlives to Him, fully trusting him inevery aspect of our lives. The popular“mind cures” being offered seldomemphasize obedience to the laws oflife.

One of the most dangerous of allmental philosophies is that whichcalls for one mind to surrender toanother human mind. This is theenemy’s plan to ruin a person’sexperience, and the right use ofhis/her own will. Hypnotism is aterrible substitute for surrender of thewill to God in full and complete trust.Why trust another human being whoshares in the frailties of all mankind?The Almighty, the One who cansupply all our needs and direct ourpaths, invites us to trust Him as achild trusts his loving parents. Hisrestoring power will be manifest inour bodies if our will and ways are inaccordance with His will and ways.“God has pledged himself to keep thisliving machinery in healthful action ifthe human agent will obey His lawsand co-operate with God.”


“God does not design that our will should be destroyed, for it is only throughits exercise that we can accomplish what He would have us do. Our will is to beyielded to Him, that we may receive it again, purified and refined, and solinked in sympathy with the Divine that He can pour through us the tides of Hislove and power.” Ellen G. White, Thoughts from the Mount of Blessing 62

The will should be surrendered only to the One who made it and gave it to us.Claim these promises.

Fear the Lord, and depart from evil. It shall be health to thy navel, andmarrow to thy bones. Proverbs 3:7,8

Thou wilt keep him in perfect peace, whose mind is stayed on thee:because he trusteth in thee. Trust ye in the Lord for ever: for in the LordJEHOVAH is everlasting strength. Isaiah 26:3

I the Lord have called thee in righteousness, and will hold thine hand,and will keep thee,. . . Isaiah 42:6

Behold, God is my salvation; I will trust, and not be afraid: for the LordJEHOVAH is my strength and my song; he also is become my Salvation.Therefore with joy shall ye draw water out of the wells of salvation.

Isaiah 12:2,3


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MENU PLANNINGWWaattcchhwwoorrdd

Variety and simplicity

“In every line of cooking the question which should be considered, is,

How can the food be prepared in the most naturaland inexpensive manner?

And there should be careful study that the fragments of food left overfrom the table be not wasted.” Ellen G. White, Healthful Living,80

Menu planning is important. Theappetite should not be allowed to rule,as the mind will be brought under itscontrol if it does. Learn what kinds offood best nourish the body, and followthe dictates of reason and conscience.

Not all wholesome foods are suited toour needs under all circumstances.Foods should be selected that aresuitable to the season and climatewhere we live, and to theoccupation(s) engaged in. Those doinghard physical labor might benefit fromfoods not suitable for sedentaryworkers, or those engaged in intensemental activities.

An ample variety of foods have beenprovided by our loving Creator. Fromthese we may choose what we knowto be best for our needs.

The watchwords Variety andSimplicity may at first appearcontradictory, but in reality they worktogether in menu planning. A varietyof foods should be provided from dayto day, and season to season. Also, thesame foods should not be presented at

the table looking and tasting the sameevery time. Vary the way potatoes andother foods are served. Yet each mealshould include only three or fourdishes. Here, simplicity should rule. Achange can be made at the next meal.

Liquid foods should be limited. Thisincludes not only drinking water orjuices, but also soups and stews. Solid,chewy, foods are much better for thedigestion.

It is best not to use fruits andvegetables at the same meal. Fruitsmay be combined with grains andseeds, and vegetables may becombined with grains, legumes, andseeds. Some foods, such as tomatoes,avocados, melons, pineapple (aswollen stem), and bananas, combinewell with either fruits or vegetablesfor most people. Citrus fruits alsocombine well with either fruits orvegetables, adding a much desiredtartness to salads and salad dressings.Experience is a good teacher in thisarea. Foods that combine well for oneindividual may not be used together byanother person.

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So, what is a fruit, and what is a vegetable?

Fruit is the seed-containing productof a blossom. In addition, fruits arestarchy when immature, the starchturning to sugar as it ripens andsweetens. Examples: melons.

Vegetables are parts of plants such asthe leaves, stems, roots, blossom andgreen pods. In addition, some of the“fruits” blend well with vegetablemeals. Vegetable-type “fruits” aresweet when immature, but becomestarchy as they mature. Example:squash.

Some foods, such as avocadoes,squash, grains, nuts, seeds, and

legumes, go well with either a fruit ora vegetable meal.

Fruits digest more quickly than mostother foods. Their sugars are easilydigested and assimilated. They mayferment in the stomach while waitingfor other foods that take longer todigest. Also, the chemistry needed todigest the one may conflict with thechemistry needed for the other.

These are broad guidelines. Learnwhat foods, and food combinations,are best for you.

But, I cannot afford to buy the expensive ingredients called for inmany of the recipes!

At first glance some of therecommended foods, and ingredientsfor recipes, appear to be expensive.One thing to consider is that the perpound cost of any food increases eachtime it is processed.

“Convenience” foods are truly theexpensive foods. Compare the perpound cost of whole potatoes with theper pound cost of processed frozen orinstant potatoes; and the per poundcost of cornmeal with the per poundcost of corn chips. Also, one mustremember that the nutritive value offoods diminishes with each step inthe processing cycle.

The per pound cost of whole grains isless than the per pound cost for mealsor flours. The per pound cost of grainsprocessed into pasta, chips, or ready-to-eat breakfast cereals is muchgreater yet!

But what about the expensive nuts anddried fruits? Compare the cost of avegetarian cheese-type spread usingonly a fraction of a pound of nuts withsome grain, and you will find the costof dairy cheese to be much greater foran equal quantity. And the per poundcost of raisins, dates, and other driedfruits is less than, or about equal to,the per pound cost of candy.

A diet composed of whole, naturalfoods usually costs much less thandoes a diet composed of processedfoods. There are also hidden costs forprocessed foods that are not apparentat the supermarket. These should alsobe considered, such as costs to copewith the many degenerative diseasesthat may result from a deficient dietand poor lifestyle habits. The bonusfeature is that the natural, whole foodsare not only health building, but alsosatisfying and delicious!


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Now for a few tips:

Foods should be prepared simply, butnicely and attractively. Eye appeal hasmuch to do with how well food isrelished.

As an artist color-coordinates apainting, and an interior decoratorcolor-coordinates a room, a meal canbe “food coordinated” to keep it moresimple. This can be especially helpfulwhen preparing for company, whenthe tendency is to have a greatervariety of foods.

An example:

Main dish: rice and legumecasserole

Butter-like and/or cheese-typespreads could be made with arice base

Plan to have simple salads with morecomplicated casseroles, and mixedsalad with simple main dishes.

If you choose to have a cooked vege-table with a main dish, or if vegetablesare included in the main dish, repeatsome of the same vegetable(s) in thesalad, rather than trying to havedifferent ones in every dish. Such as:

Main dish:Legume seasoned with carrots,onion, garlic, and herb seasoning

Salad:Carrot salad, or

Green salad with some shreddedcarrot for color, or

carrot and celery sticks.

How to plan for adequate nutrition

Since carbohydrates are the preferred fuel for most body cells, we would dowell to base our meals on carbohydrate-rich foods rather than heavy proteinfoods. If foods are chosen each day from each of the Food Groups, and choiceswithin the Food Groups are varied from meal to meal, the protein content, aswell as that of other nutrients, should be adequate.

For example: choose from these food groups each day:

Food Group Number of Servings/DayFruits 3 to 4Vegetables 3 to 6Grains 5 to 10Legumes (5 - 6 times/week)Olives 2 to 3Avocados, nuts/seeds 1 to 2

Vary the fruits, vegetables, grains, and legumes used from meal to meal, andfrom day to day; assuring color contrasts, and flavor and texture changes. Besure to include an ample supply of green, leafy, vegetables, and 2 to 3 differentgrains each day.

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The ratio of nutrients, such as carbo-hydrates, proteins, fats, and minerals,varies in each food group. Of course,each fruit, vegetable, or grain,contributes its unique combination ofnutrients to our needs. This is why weneed foods from each food group

Many people who have not learned torelish vegetables and fruits tend toconsume a large proportion of grainsand legumes. This is especially true ofthose changing from a “meat andpotatoes” regimen to a vegetariannutrition plan.

However, to maintain a healthpromoting balance in the bodychemistry it is best to select therecommended servings from eachfood group. Generally, a wide variety

of foods are available so that eachperson should be able to find anabundant variety to meet his or hertastes and preferences. However,some may need to train their tastebuds to enjoy new taste treats.

Of course, there are those who haveallergy problems. If this is a problem,care must be used in selecting foodsthat can be tolerated.

Once more we would remind you toeat an abundance of fruits andvegetables, together with the grains,legumes, nuts and other foods,— and,as much as possible, eat the fruits andvegetables raw.

“Eat largely of fruits and vegetables.”

A summary of menu-planning guidelines

1. Use unrefined, natural foods asmuch as possible.

2. Fruits and vegetables may be usedfreely, providing a larger numberof daily servings.

3. Energy foods, such as grains andlegumes, should be used inamounts adequate to meet energyneeds and maintain weight.

4. Concentrated foods, such as nuts,avocados, and honey, should beused more sparingly.

5. Include a wide variety of foodsfrom day to day; featuring foods inseason.

6. Do not include a wide variety offoods in one meal. The watch-word here is simplicity; three to

four dishes for one meal shouldsuffice.

7. It is best not to use fruits andvegetables in the same meal.Combine vegetables with grains inone meal; fruit with grains inanother meal.

8. Use a variety of colors, textures,and flavors; not all sweet, nor alltart or salty.

9. Avoid “one-sided” meals; such asall (or mostly) concentratedfoods, or all (or mostly) juicy, lessconcentrated, foods.

10. Obtain foods as fresh as possiblefrom garden and orchard, andinclude an ample supply of rawfoods with every meal.

LEAVES FROM THE TREE OF LIFEVegetarian Whole Foods Cookery and Health Seminar

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M E N U P L A N N E R

BREAKFAST DINNER SUPPER PREPARE AHEADSUN

MON

TUE

WED

THU

FRI

SAT

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Keep mealtimes pleasant

The attitudes and conversation atmealtime should be uplifting andpleasant. It is not a time to resolveproblems. The atmosphere at a mealinfluences not only the amount of foodeaten, but also how well it will be

utilized by the body. Dr. Simonsen atJohns Hopkins University counted thenumber of bites people took whilelistening to different types of music.Note also the effect it had on thequantity eaten.

Type Bites/ Length of time Requestsof music minute to eat meal for Seconds

None 4 40 minutes One Third

Spirited 5 30 minutes one half

Soft flute 3 nearly 60 None;minutes Many left

1/4 of food

S. Gershoff (editor). Trying to Eat Less? Change the Station. Tufts Univ. Diet and NutrLetter 9 (4): 1-2, 1991. Referred to by Winston J. Craig, Nutrition for the Nineties,, 247.

Take time to enjoy the varieties offlavors and textures in the naturalfoods. Foods may be ever sonourishing, but if they are notthoroughly chewed they will not dothe good that they might. The watch-word here is “Chew, chew, chew.”

But good food alone will not bring thebenefits that might be enjoyed whencombined with the rest of the eighttrue remedies. As exercise is alsoimportant, especially if it includesfresh air and sunshine, another goodwatchword is “Walk, walk, walk.”

Enjoy the bounties of orchard, field, and garden, that our Creator has preservedfor us from the Garden of Eden,— a foretaste of the better land.

Remember, He has given you the power of choice, so—

“Choose something better!”

The recipes with this lesson include special dishes for special occasions.

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Vital vigor and energy

Each person has been endowed with ameasure of constitutional force, somewith more, and some with less. Thephysical and mental condition ofparents is perpetuated in theirchildren. If the lifestyle of the parentswas contrary to physical law, theinjury done to themselves is repeatedin future generations.

However, much can be done topreserve the vital force each personhas. By bringing the lifestyle intoconformity to the laws God hasimplanted on every nerve and fibre ofour being health will be insured, andthe constitution will not break down.

We can ask God in faith to bless ourefforts to preserve health when we doall we can on our part to have health.If His name can be glorified, He willanswer such a prayer. However, Goddoes not work a miracle to preserveor restore the health of those whomake themselves sick by their owncourse of action.

Of ourselves we cannot submit ourinclinations and desires to the will ofGod. But if we are “willing to be madewilling”, God will accomplish this forus. Our wills will then be in harmonywith His will, and we will delight todo His will.

A sampling of rational remedies

Many simple herbs can be used withgreat benefit. Those that answer tothe definition of food in Lesson 1,nourishing the system without doingharm, may furnish substances notfound in the usual foodstuffs. Some ofthese, such as red clover tea, are veryhelpful in cleansing the bloodstreamof impurities. Care should be takennot to use any herbs that have harmfulproperties. There are many books onherbs and their properties that willaid in the search for beneficial herbs.

Learn the edible plants that grow inyour area. Many will furnish a supplyof greens to add sparkle to winter orearly spring salads, or various otherdishes, when garden greens are notyet available.

Nourishing herbs may be used freely,cleansing and mildly alterative herbsshould be used prudently, and harmfulherbs avoided.

How to make herb teas

Use about one-third to one-half cup ofdried herbs (leaves or flowers) for aquart of water, or about one to threetablespoons of seeds or choppedroots. Various combinations may beused to suite the taste or need.

Seeds and chopped roots should beadded to cold water, and heatedslowly to the simmer point; then addleaf and flower herbs. Let steep 15 to20 minutes. Strain, and use within 24hours.

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Some suggestions

Alfalfa tea is an aid to digestion, a verynourishing herb. It is rich in vita-mins, minerals, and trace elements.

Tender green alfalfa tips may be usedin green drinks, in green gravies andthe like. Blend a few tender alfalfa tipswith a sprig or two of mint in a littlepineapple juice, or juice of choice, fora green drink. Add blended alfalfa tipsto a “cream sauce” for a green gravy.Delicious on baked potatoes. (Keep afew plants growing in your back yard.)

Catnip tea will quiet the nerves.

Dandelion is rich in vitamins andminerals. It helps remove toxins fromthe system.

Fenugreek seeds aid the digestiveorgans. Use in teas, or sprouted.

Hops tea helps to induce sleep.

Licorice root has properties that helpstabilize the energy level. Use only asmall amount with other herbs. I tshould not be used indiscriminately,nor on a regular basis. It may causesalt retention and high bloodpressure.

Red clover tea is an excellent bloodpurifier. It has anticarcinogenicproperties.

Sage tea is an excellent remedy forcolds and flu. It seems to helpneutralize and eliminate toxinsproduced by the infection.

Yarrow has properties that help dia-betics. It is also good for treatinginfections.

Bran water:

Bran is an excellent source of fiber. I tis also a very good source of mineralsand some vitamins. Bran water helpsreplenish the minerals in the body.

It may be used as a liquid in gravies,sauces, stews, and breads to increasethe mineral content, or added to herbteas. To make bran water:

1 quart raw wheat bran 2 quarts of cool water.

Combine bran and water. Bring slowly to boiling point and simmer for afew minutes. Let steep 15 minutes or more. Strain, pressing gently with aspoon to extract the liquid. Return bran to the kettle, add a little m o r ewater and stir well. Strain again. (this liquid will not be as concentrated).

Activated charcoal

Activated charcoal is a remedy thatshould be in every household. It is avery effective agent for absorbing avariety of drugs and poisons that mayhave been accidentally swallowed. It is

also an excellent remedy for intestinaldisorders, insect bits, and many otherapplications. However, it should notbe used on a chronic basis.

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Try the following to build your immune system

A contrast shower is very good as amorning “awakener.” It stimulatesthe circulation and immune system.

Use warm to hot water for 2 to3 minutes,

Follow with cool to cold waterfor 30 to 60 seconds.

Three “contrasts” make an excellenttreatment to stop a threatening cold,if done as soon as the first symptomsappear. Use slightly warmer/colderwater with each cycle, finishing withwater as cold as can be tolerated.

Follow this treatment with rest andplenty of fluids.

A salt glow not only increases thecirculation to the skin, but alsostimulates the general circulation, andbuilds resistance to cold. It is a goodskin toner, and gives a person a senseof well being. You can give yourself amini salt glow.

Do not use the salt glow if you have anacute illness, skin rashes or lesions;nor should it be repeated toofrequently since it may irritate theskin.

Procedure:Place a cup of course salt in a pan andmoisten it just enough to make thesalt crystals stick together.

Place a foot tub with hot water (105 to1100 F) in a tub or shower stall. Havethe room comfortably warm.

Stand in the tub of hot water. Takeabout a tablespoon of the moistenedsalt and distribute it evenly over thepalm of your hand(s).

Rub the salt lightly, but briskly overthe surface of the skin until it is pink.Do the arms first, then the legs. Workfrom the fingers to shoulders, andfrom toes to hips. Proceed with thechest, abdomen, hips, and buttocks.

Finish with a quick shower to removeall the salt, then towel dry.

A cold mitten friction is anothermethod of stimulating the circulationin the skin. This in turn stimulatesthe circulation in the whole body. I taids in building resistance to cold,and in building the immune system.

Use friction mitts or loofah mitts,dipped in cold water (400 700 F) andwrung dry. Keep warm. Wrap yourselfin a sheet or robe exposing only bodypart being treated. Proceed as for saltglow. Omit the shower to finish.

Finish all baths with cool to cold water to keep the skin in good tone, except abedtime tepid bath taken to relax the body and help induce sleep.

See the Recommended Reading list for books with full descriptions of thesemeasures and applications, and many more.

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar APPENDIX A

LEAVES FROM THE TREE OF LIFE

In the midst of the street of it, and on either side of the river, was there the tree of life, which baretwelve manner of fruits, and yielded her fruit every month: and the leaves of the tree were for thehealing of the nations. Revelation 22: 2

RR EE CC II PP EE SS

BREAKFAST BARLEY

1 c pearl barley3 c water1/2 tsp salt

Dextrinize barley, by stirring constantly in a dry pan over medium heat for several minutes, untilit just begins to brown Heat water with salt in slow cooker while grain in dextrinizing. Add grainto water in slow cooker, and let cook overnight, or several hours. Sprinkle with chopped nuts,raisins, or other dried fruit if desired. Serves 4 to 6.

Variations: Replace part of the barley with an equal amount of millet or brown rice.

NUT MILK

1 qt water 1 c almonds , blanched

(or clean, raw cashews)1/4 tsp salt

Blend nuts with about 1 cup of the water until very smooth. Add salt and remaining water andblend to mix; or pour into a pitcher and stir in remaining water. Strain, if desired. Cover andrefrigerate. Shake well before using. This milk is excellent on hot or cold cereal, and for cooking. (Best used within 3 or 4 days.)

Variations: For Grain-nut Milk, reduce nuts to 1/3 cup, and add 1 cup hot cooked millet or brownrice and blend until smooth.

GARBANZO-OAT WAFFLES

21/4 c water11/2 c oats1 c cooked garbanzos2 tbsp date sugar, or

1/4 c floured date bits1/2 tsp salt2 tbsp sunflower seeds2 tsp vanilla

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar NUTRITION

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Whiz all ingredients together. Spray waffle iron with vegetable oil spray (for the first waffle only).Bake 10 to 12 minutes in a hot waffle iron, or until steaming stops.

Variation: Replace cooked garbanzos with soaked raw garbanzos.

PEACHY BREAKFAST CAKE

51/2 c soft bread crumbs1/3 c unsweetened coconut (opt)16 oz can unsweetened peaches2 ripe bananas1/2 c orange or pineapple juice11/2 tsp vanilla1/8 tsp almond extract2 bananas, sliced2 c raisins

Combine bread crumbs and coconut and set aside. Blend remaining ingredients, except bananaslices and raisins, until smooth. Layer in a 10 x 13” baking dish as follows: Peach sauce, crumbmixture, banana slices, raisins, etc. End with a layer of crumbs. Bake at 350o F for 30 minutes, oruntil golden brown. Serve warm. (Or mix all together, bake, cut into bars.)

SCRAMBLED TOFU (SOUFFLE)

1/4 c clean, raw, cashews, or2 tbsp raw tahini

1/4 c winter squash (or carrots)1 tbsp food yeast1 tbsp lemon juice1 clove garlic1/4 c chopped onion3 tbsp corn starch (optional)1/2 c water1/8 tsp each, ground thyme,

sage, and marjoram1 tbsp Bragg’s liquid aminos1 tsp salt, or to taste

Blend above ingredients and mix with:

1 lb tofu, mashed fine1-2 tbsp red or green bell pepper, minced1 tbsp parsley flakes

Pour into a 2-inch deep casserole. Bake, covered, 30 minutes at 350o F, then uncovered for 10–15minutes, or until set. Serve with fresh tomato. This should set up like a souffle.

RAY’S TAHINI DELIGHT

Stir about an equal amount of water into 1/4 cup of raw tahini with a fork (to make desiredconsistency). Add a sprinkle of salt, 2 - 3 table-spoons of lemon juice, 1/4 to 1/2 teaspoon dilland/or other herb seasoning.


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SOY MILK

Soak 11/4 cups soybeans in water to cover. Drain. Cover with fresh water, bring to a gentle boil,and simmer 2 to 3 minutes. Rinse in cold water to stop cooking process. Yield: about 3 cups ofprepared beans. Proceed with:

1 c prepared soybeans, rinsed21/2 c water2 dates1/8 tsp salt

Blend well. Strain milk through fine sieve or cheesecloth. Use pulp in Okara Bread, loaves,patties, spreads, and cheeses.

BLUEBERRY TOPPING

2 c apple or pineapple juice3 - 4 dried pineapple rings, chopped1/4 c minute tapioca2 c blueberries

Simmer first 3 ingredients until thick and clear, stirring constantly. (or simmer over very lowheat, stirring occasionally.) Add 1 cup of berries and blend briefly. Stir in remaining berries.

STRAWBERRY JAM

4-5 dried pineapple rings2 c unsweetened frozen strawberries

Cut dried pineapple into small pieces. Combine with strawberries and let stand until pineapple issoft. Add small amount of juice for blending, if necessary. Blend until smooth.

GOLDEN DELIGHT

20 oz can unsweetened,crushed pineapple

16 oz can unsweetened peachesor apricots

1 tbsp minute tapioca per1/2 cup juice

3 - 4 dried pineapple rings, chopped

Drain fruit and save juice. Simmer juice with diced pineapple and tapioca over very low heat untilclear. Stir occasionally. When thickened, stir in diced fruit, or blend.

HEARTY BREAKFAST BEANS

3 c cooked pinto beans1/2 c chopped onion1 clove garlic, minced1/4 tsp thyme1/4 tsp sage


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Simmer ingredients a few minutes until onion is tender. Serve over well-cooked brown rice orother whole grain.

TASTY SOY SOUFFLE

1 c dry soy beans, soaked1 c water1 c tomato juice2 tbsp tomato paste1 small onion1 clove garlic,1 tsp salt1/2 tsp oregano1/2 tsp sweet basil

Drain soaked soybeans. Blend all ingredients until smooth. Bake in a covered baking dish, placedon a sheet of aluminum foil, at 350o for 45-50 minutes., or at 325o for about an hour Serve with atomato sauce.

Variation: Omit tomato paste and replace tomato juice with water. Add 1/2 cup each diced celeryand bell pepper, 2 tbsp each lemon juice and Bragg’s liquid aminos, and replace oregano and sweetbasil with thyme and sage.

POTATO MOUNDS

6 medium potatoes (11/2 pounds)2-4 tbsp onion, chopped2 tbsp chopped pimiento

or red bell pepper2 tbsp parsley, chopped2 tbsp whole-grain flour1 tsp salt

Parboil unpeeled potatoes 15 to 20 minutes (centers will still be hard). Cool quickly. As soon asthey can be handled, peel the potatoes and shred with a course grater. Add remaining ingredients,and toss. Shape into patties, or scoop out portions with an ice cream scoop. Place in a 9 x 13 bakingdish, and bake 30 to 40 minutes at 3500 F, or 25 to 30 minutes at 4000 F.

TENDER OAT MUFFINS

1 c applesauce1/3 c almond butter or tahini1/4 c (or less) honey1/2 tsp salt1/4 c water1 mashed banana

(frozen & thawed OK)1 tsp coriander

Mix the above ingredients together, and add:

2 c quick oats1/4 c chopped walnuts


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1/2 c unsweetened coconut (opt.)1 c date pieces or raisins

Spoon into paper lined muffin tins, or drop on baking sheet. Bake 30 minutes at 375o F.

Variation: Add 2 cups of blueberries

SUPER WAFFLES

3 c water1 c millet, uncooked1 c rolled oats, uncooked1/2 c unsweetened coconut1 tsp vanilla (opt.)1 tsp salt

Place 1 cup of water, 1/2 cup each of the oats, millet, and the salt in the blender. Blend until verysmooth (2-3 minutes). Add the remaining water alternately with remaining grain, vanilla, andcoconut, and continue blending until very smooth. (If the blender is small, blend half thequantities at a time.) Pour 3/4 to 1 cup portions onto hot waffle iron, and bake 7 - 10 minutes, oruntil steaming stops. Yield: 6 waffles.

Variations: Replace coconut with 1/3 cup sun-flower or sesame seeds, or with 1 cup soakedsoybeans plus 3 tbsp of choice of seeds.

Note: These waffles freeze well, and may be reheated quickly in a toaster.

BUCKWHEAT WAFFLES

Use raw buckwheat groats in place of millet in the above recipe. Or use 1/2 cup each millet andbuckwheat with the oats.

DORIS’ BREAKFAST RICE

1 c brown rice, dextrinized5 c water1/2 c raisins1/4 c dates, chopped1/4 c dried cherries1/4 c dried apricots, chopped1 tsp salt

Place all ingredients in a covered casserole dish. Bake at 300o F for 2 to 3 hours after it startsboiling. (This may be prepared in the evening, and the timer set to have the rice ready at breakfasttime.)

BREAKFAST GRANOLA

1 c softened pitted dates2 ripe bananas1/2 c pineapple juice or water1 tsp salt9 c rolled oats


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1/2 c raw sunflower seeds3/4 c chopped nuts1/2 c unsweetened coconut

Blend first 4 ingredients and add to dry mixture, or simmer dates in juice until soft. Cool. Addmashed bananas, and stir all ingredients together. Grain should be moist, but not wet. Spreadonto large baking pan. to about 1/2 inch thick. Bake at 200o F for 90 minutes, stirring every 30minutes, until a very light brown and almost dry. Turn oven off and leave pans in oven to finishdrying.

Variations: A combination of old fashioned and quick oats makes the most tender granola. Smallamounts of wheat, rye, and/or barley flakes may be included in the mix. Sunseeds and/or nutsmay be blended to a fine meal. Add choice of diced dried fruit after baking.

RICE-SOY PANCAKES

2/3 c brown rice (dry measure), soaked1/2 c water (may use soaking water)1/2 c soybeans (dry measure), soaked

and simmered for 5 minutes2 pitted dates, or 1 tbsp honey1 tsp salt

Blend all ingredients. Bake on hot nonstick griddle.GARBANZO DIP

2 c cooked garbanzos, drained3 tbsp tahini, raw1 / 3 c lemon juice1-2 garlic cloves, minced

Mash garbanzos with a fork to a coarse paste.Add remaining ingredients, and mix well.Serve on toast, or with raw vegetable dippersand pita whole-grain pita bread or crackers.

PRUNE ORANGE JAM

1 c pitted prunes1 c orange juice

Simmer prunes and juice in covered saucepan5 minutes. Stir or mash for a chunky jam.Blend until smooth for a creamy jam.

Variations: Replace half of orange juice withgrape juice. Add chopped nuts, crushedpineapple, or other special touches of yourchoice. Also, try replacing prunes with figs.

Basic guidelines for cooking whole grains:

Grains may be cooked in slow-cookers, ordouble-boilers, or baked. They may be cookedovernight in a slow-cooker, or a timer may beset to start the cooker or oven, allowing ampletime for cooking after the grain reaches theboiling point. Both flavor and texture areimproved in whole grains that are baked for 2hours or more. Millet and oats are fullflavored, sweet, and delicious!

Different slow cookers and ovens seem to takeslightly different ratios of water to grain whencooked the recommended amount of time. Youmay need to increase or decrease the suggestedamounts of water shown in the following chart,in order to achieve the best results with yourcooking method(s). (The moisture content ofcooked grains, if very dry or very moist, mayaffect texture of grain-based butters, spreads,and similar recipes. Adjust as needed.)

FOR 1 CUP OF SALT CUPS OF COOKING TIME ATDRY GRAIN 1/2 tsp/c WATER BOILING TEMPERATURE


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Baking Temperature: 3000 FPasta, Rolled/Flaked Grains and Meals

Pasta - 8 ounces 4 to 5 30 minutesInstant oats 2 25 to 30 minutesQuick oats 2 45 minutesCornmeal 3 to 4 45 to 60 minutesRolled oats, wheat, rye, etc 2 90 minutes

Cracked and Whole GrainsCorn grits 31/2 3 hoursCracked Wheat 3 to 4 2 to 3 hoursBrown rice 3 to 31/2 2 to 3 hoursMillet 4 2 to 3 hoursBarley, triticale, or wheat 3 to 4 2 to 3 hours

Tip: Well-cooked brown rice and millet tend to be mushy when freshly cooked or baked. Thetexture will become more firm, and the grains fluffy, if allowed to cool a few minutes beforeserving. Also, the grains are fluffy and more firm when reheated.

Dextrinizing grains changes starches intodextrin, which has a chemical structure inbetween that of starches and sugars, Theprocess shortens the cooking time by only a fewminutes, but imparts a nutty flavor and fluffiertexture.To Dextrinize Grains: Heat dry grain in aheavy pan over low to medium heat (or in theoven), until it is a delicate, light brown. Stir toprevent over-browning on the bottom of thepan, or around the edges.

FIG NEWTONS

DOUGH1/2 c nut butter1/2 c whole wheat pastry flour1/2 tsp salt (rounded)3/8 c cool water3/4 c oat flour (sift in)

Stir salt and water in the nut butter. Stir inflour, and knead until well blended. Roll out,and fill with the following Filling. Bake at375o F for about 20 minutes, on the top level o fthe oven. Turn bars over, and bake 15 minutesmore.

FILLING21/2 c dried figs (1 lb)13/4 c date pieces (1/2 lb)3/4 - 1 c hot water

Put dried fruit through grinder. Mix in hotwater until well blended. If the fruit is very dry,soak it in the water before grinding

Variation: Replace figs with dried apricots, orother dried fruit of choice.

PINEAPPLE MILLET PUDDING(A simple, light, dessert; or sauce for fruit salad)

1 20-oz can of pineapple (in own juice)11/2 c cooked millet2 tbsp sunflower seeds (opt.)2-3 tbsp frozen orange juice concentrate1/3 c frozen pineapple juice

concentrate1 sprig mint (opt.)

Blend dry seeds to a fine meal. Drain juicefrom pineapple tidbits or chunks. Heat juiceand millet to near boiling. Add to blender withthe balance of ingredients. Blend smooth.Pour sauce over tidbit or chunks in a servingbowl. Add sliced ripe bananas, orangesections, or other fruit if desired.

(Note: The amount of millet may be increasedor decreased a little to vary pudding consis-tency. Millet should equal amount of juice fora medium firm pudding.)

Variation: Replace sunflower seeds withchoice of nuts or other seeds. A ripe bananamay be blended in with other ingredients.

SUN BARS

21/4 c sunflower seeds

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar EXERCISE

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or halved almonds11/2 c chopped dates1/4 c raw tahini, or almond butter1/4 c carob powder3 tbsp honey3 tbsp barley malt1 tbsp vanilla1 tbsp water

Blend seeds in blender to make a rough meal.Mix all ingredients together. It will be quitegooey. Press the mixture evenly into an 8 x 12pan. Bake at 350o F for 20 minutes. The bottomwill brown lightly. Remove from oven andscore into squares of desired size. Lift barsfrom pan before completely cooled.

Note: It is best to blend nut/seed butter, withvanilla, and malt, and other moist ingredients;then blend in dry ingredients.

The bars will be soft when removed from thepan while warm. They will harden and becomechewy.when cooled to room temperature .

Variation: Eliminate barley malt and increasedates to 2 cups.

The carob powder may be eliminated.

Also; 1 cup of rolled oats, blended dry to ameal, (or 1 cup of rice flour), plus 1/2 cup wheatgerm, 1 to 2 tablespoons of frozen orange juice,may be added. The added grains make a morecrisp bar. Bake in a 9 x 13" baking dish.

OAT DATE BAR COOKIE

2 c coconut, unsweetened1/2 tsp salt1 c coarsely chopped walnuts3/4 c rolled oats3/4 c almond butter1 c dates, finely chopped2/3 c whole wheat pastry flour3/4 c honey

Combine all ingredients and bake at 350o Funtil a light brown, about 15-20 minutes.

LEMON CHIFFON PIE

1 c raw cashews, cleaned1 c boiling water

Blend smooth. Add, and continue blending

1 c honey1 c hot, cooked polenta2 tbsp cooked winter squash1 tsp vanilla powder (or extract)1/2 tsp lemon extract1 tsp grated lemon rind1/2 tsp salt2 tbsp Emes gelatin1/2 c fresh lemon juice

When well blended, pour into a baked Nutri-Grain Pie Crust. (The crust is best if made withfrozen pineapple juice for this pie.)

NUTRI-GRAIN PIE CRUST

11/2 c Nutri-grain Wheat flakesor similar unsweetened cereal

1/2 c unsweetened coconut, fine, or1/3 c finely ground almonds

4-5 tbsp pineapple, orange, or appleconcentrate

Place Nutri-grain flakes in a plastic bag andcrush lightly with rolling pin., or place inpyrex pie dish, and crush lightly with a smallstraight-sided jar. Stir in all ingredients,making sure the juice concentrate is mixed inevenly. Press pie crust into place in the pan,using rubber spatula, fork, or your fingers.Bake for about 7 minutes at 400o F, or until alight brown.

Variation: Replace coconut with walnut meal,or other nut or seed meal.

LEMONY PINEAPPLE PIE(On the light side)

2 c cooked brown rice, hot11/4 c pineapple juice, hot1/3 c almonds, blanched1 - 2 rings dried pineapple1/2 c frozen pineapple juice

concentrate2 tbsp honey or Sucanat (opt.)2 tbsp Emes gelatin1/4 c lemon juice (fresh)


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1 tsp lemon zest (grated lemon rind)

Add diced dried pineapple ring to pineapplejuice to soften as juice heats. Blend dryalmonds to a fine meal. Add hot cooked brownrice, pineapple juice and dried pineapple, andblend until smooth. Add the rest of theingredients, and blend to mix well. Pour into abaked Nutri-grain pie crust

MILDLY NUTTY CAROB PUDDING

Cook (in a double boiler or slow cooker) 1 partmillet to 4 parts water, salt, for 2 to 3 hours.

For each cup of cooked hot millet, blend withthe following:

1 c boiling water1/2 c dates1 tsp vanilla2 tbsp carob powder1 tbsp almond butter or raw tahini

or 2 tbsp nut or seed meal

Blend only one cup of the hot millet with theabove at a time, as it is easier on the blender.This is excellent for lunches, or poured into acrumb crust for pie. (Pudding will not be assmooth if nut or seed meal is used.)

HOLIDAY FRUIT MOLD

1 20 oz can crushed pineapple, drained (save juice)

4 tbsp Emes gelatin2 golden delicious apples, diced1 12 oz can Tree Top Very Berry

juice Concentrate2 c choice of berries (blue-

berries, raspberries, boysen- berries, or blackberries.)

Dissolve Emes gelatin in reserved pineapplejuice, simmer 1 minute. Mix first 4 ingredientsin a bowl. Add frozen berries, and 1 or 2 slicedbananas. Pour into a jello mold. Chill severalhours. Serve on a platter garnished with redleaf lettuce.

DATE-NUT TREATS(Simple, but tasty)

Pit dates. Stuff with walnut halves or quarters,(however much the dates can cover nicely), orother nuts. Roll lightly in fine, unsweetened,macaroon coconut or nut meal.


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PUDDING CAKE WITH LEMON SAUCE

1 c pitted dates3/4 c soy or nut milk1/2 tbsp vanilla31/2 c soft bread crumbs*1 c finely grated carrots1/2 c unsweetened, crushed

pineapple, with juice1/2 c raisins1/3 c chopped walnuts

Blend first 3 ingredients until very smooth.Combine with remaining ingredients, and mixwell. Spoon lightly into a 9 x 9 pan, and bake at300o F for 1 hour. Just before serving, pourLemon Sauce over top.

*To make bread crumbs: tear bread intochunks, 2 slices at a time, and blend lightly.

LEMON SAUCE

2 c unsweetened pineapple juice1/4 c honey, or

apple juice concentrate1/4 c fresh lemon juice1/3 c arrowroot powder, or

cornstarch1/2 tsp fresh grated lemon rind1/4 tsp salt

Blend all ingredients until very smooth. Heatin a saucepan, stirring constantly, untilthickened.

POLYNESIAN FRUIT BARS

3 c rolled oats1 c unsweetened coconut (opt)1 c millet meal

(Blend 1 cup dry millet to a meal)11/4 c orange juice1/2 c chopped nuts (pecans )1 tsp salt

Cook pineapple and dates until thickened. Mixthe rest of the ingredients together . Crumblemixture should just hold together, but not besoggy. Use more or less orange juice as needed.Press half of mixture firmly into a 9 x 12 glassbaking dish. Spread pineapple-date mixtureevenly over the oat mixture. Top with

remaining oat mixture, and bake at 350o F for30 minutes.Filling:

1 20 oz can unsweetened,crushed pineapple

2 c chopped dates

Simmer together until thick.

HAYSTACK COOKIES

2 c pitted dates1 c raisins3/4 c pineapple or orange juice3 c unsweetened, shredded

coconut1 c chopped walnuts or almonds3/4 c barley or whole wheat pastry

flour1/3 c rolled oats1/2 tsp salt

Blend dates, raisins, and juice, until smooth.Add to remaining ingredients and mix lightly.Drop onto ungreased cookie sheets with smallice cream scoop. Bake at 325o F for 20-25minutes, or until browned.

MILLET RAISIN COOKIES(Real Treats)

1 - 12 oz can frozen apple juice concentrate1 c sesame seeds (or nuts of choice)1 tbsp vanilla1 tsp almond flavoring2-3 tbsp honey, brown sugar (optional)

or 1/2 cup dates

Blend the above ingredients, and add to, andmix (in a large bowl) with:

4 c cooked millet (warm)2 c applesauce (may use raw apple

chunks blended to a sauce)

Add dry ingredients, and mix:

3 c rolled oats2 c wheat germ2 c unsweetened macaroon coconut2 c sunflower seeds (optional)3 c raisins


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Use 1/4 cup scoop to form into mounds, anddrop on cookie sheets. Bake at 375o F for 20

minutes or more. (Yield: 6 to 7 dozen cookies.)

TOFU CHEESE RAREBIT

1 c cleaned, raw cashews21/2 c water2 c tofu1 tbsp chicken-like seasoning1/2 c pimientos1/4 c yeast flakes1/4 c lemon juice, fresh1/3 c chopped onion1-2 garlic clove21/2 tsp salt

Blend cashews with 1 cup of water on highspeed 1 - 2 minutes, until creamy. Pour intosaucepan. Blend remaining ingredients withremaining water until smooth. Pour intosaucepan with blended cashews. Bring to boil;reduce heat and simmer until thick, stirringconstantly. Serve over toast, pasta, or grains.Yield: 5 cups.

Variation: For an appetizing touch, placethinly sliced raw onion rings and/or tomatoslices on toast before pouring cheese on top.

RICE BREAD(Yeast)

1 quart warm water2 tbsp yeast1 - 2 tbsp sweetener 1/3 c sesame seed meal

(dry seeds blended to a meal)2 tsp salt6 c brown rice flour2 c oat flour

(rolled oats blended dry)

Mix sweetener with warm water, then addyeast. After this mixture gets bubbly, add thedry ingredients, and stir just enough to getevenly mixed. Put in a 9 x 13 inch baking dish.Let rise half again, about 15 - 20 minutes. Bakeat 375o for about 40 minutes.

Note: A sheet-type yeast bread has a tendency tobe dry. To moisten, steam lightly to reheat.

“BEEF” SEASONING

1/4 c salt1/3 c fine cornmeal

1/3 c celery seed1 tsp garlic powder1 tbsp onion powder

Combine, mixing well.SPANISH RICE II

21/2 qts brown rice - cooked(13/4 c dry rice)

41/2-5 c water (for cooking rice)11/2 c onions, chopped3/4 c green peppers, chopped1 tbsp salt1 tbsp “Beef” Seasoning3 c tomatoes, whole, broken1 tbsp cumin, ground4 c tomato puree

Cook rice 2 to 3 hours. Stir steam onions andgreen peppers in small amount of water. Mixall ingredients. Pour into 9 x 13 bakingdish(es). Bake at 3500 F for about 1 hour, oruntil hot. Yield: 10 servings

RAY’S CASHEW GRAVY

2 c cold water1/2 c clean, raw cashews1 tbsp Bragg's liquid aminos1 tbsp yeast flakes1/4 c chopped onion1 garlic clove, minced1/2 - 1 tsp salt

Blend until smooth. Cook on medium heatuntil thick, stirring constantly.

Variation: Add a pinch of rosemary.

BLUEBERRY PEAR SAUCE

1 15 oz pears (in own juice)3 c blueberries

Drain pears, reserving a little juice. Blend 1 cupof blueberries with pears. Combine withremaining blueberries. Heat in saucepan. Serveas a topping for waffles.

“CHICKEN” SEASONING

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar SUNLIGHT

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1 c salt1 c fine cornmeal2/3 c onion, granulated1 tbsp garlic, granulated11/2 tsp thyme1 tbsp paprika11/2 tsp sweet basil, whole2 tbsp parsley, dry

Combine ingredients and mix well. NUT ROAST

21/2 c chopped celery3 medium onions, chopped5 tbsp water3/4 c chopped walnut3/4 c sunflower seeds, ground3 c dried bread cubes2-21/2 c nut or soy milk11/2 tsp salt11/4 tsp sweet basil1/2 tsp sage

Steam the first three ingredients with salt,basil, and sage. Combine all ingredients well,and place in loaf pan. Cover and bake 1 hour at350o F. Serve with a country style gravy.

TOFU SQUARES

1 lb brick or firm tofu

Boil tofu for 15 minutes in a covered saucepan,in enough water to cover tofu. This makesholes in the tofu for marinating seasonings.

Drain, and slice the tofu brick lengthwise, thenslice crosswise into approximately half-inchslices. Place these slices in a baking dish.

1 c chopped onions2 c water2 tbsp McKay's chicken-style

seasoning2 tbsp Bragg’s liquid aminos3 tbsp lemon juice1 tbsp honey2 tbsp yeast flakes

Smother tofu squares with chopped onions.Mix remaining ingredients; pour over tofu andonions. Bake, without covering, at 300o F forabout 90 minutes, or until the moisture is gone.

Tofu squares may be used as burgers; diced andput in salads, or stew; cut in strips to serve overstir-steamed vegetables; or just served as steakswith gravy.

RICE MILK

1 c cooked brown rice, hot2 c hot water1/4 tsp salt (up to 1/2 tsp)

Blend until smooth.SCALLOPED POTATOES

(Try this! The finished product. is as white asdairy scalloped potatoes. Tasty too.)

3-4 large potatoes, thinly sliced,to fill 9 x 13 baking dish

1 med onion, thinly sliced11/2 tsp salt (up to 2 teaspoons)2 Recipes of Rice Milk

Layer the sliced potatoes and onion slicesalternately in a 11/2 quart casserole dish.Sprinkle salt on each set of layers. Blend thecooked brown rice with 1 cup of the hot water;add seasonings and the other cup of water andblend briefly. Pour rice milk over the potatoand onion slices. Milk should cover potatoes.Bake at 350o F. for 60 minutes, or at 450o F for30 minutes which will make a brown crust.

Variation: 1/4 teaspoon thyme or other herbseasoning may be added, but dried herbs maygray the finished product.

GARBANZO-SOY-OAT PATTIES

2 c soaked garbanzos1 c soaked soybeans11/2 c water1/3 c chopped Brazil nuts

(or choice of nuts/seeds)2 tsp salt1 small onion1 clove garlic1 c rolled oats

Combine all ingredients except rolled oats inblender; blend fine. Place in bowl with rolledoats. Mix well, and let stand 10 minutes foroats to absorb moisture. Form into patties andplace on lightly oiled cookie sheet. Bake at350o for 15 minutes; turn and bake another 15


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minutes. Serve with tomato sauce. Yield: 4 2-patty servings.

Variations: Replace water with tomato juice.

May be baked as a sheet casserole in a 9 x 13baking dish 50 to 60 minutes at 325o F, or untillightly browned. Cut in squares to serve.

MAZIDRA

3 c water1 c lentils1 onion, chopped1 clove garlic, minced1 bay leaf1/8 tsp thyme (opt)

salt to tastecooked brown rice

Bring lentils and water to a boil, then reduceheat and simmer for 35-45 minutes, or untillentils are nearly tender. Add seasonings, andsimmer a few minutes to finish cooking lentils,and the added seasonings. The mixture shouldbe thick. Remove bay leaf. Place lentils andrice in separate serving bowls; also, thefollowing ingredients in separate servingbowls. Each person may make “haystack” tosuite individual taste.

Shredded lettuceDiced tomatoesChopped green onionsSliced olivesDiced avocado

Haystacks may be topped with tomato sauce,guacamole, “Sour Cream” or lemon juice.

PASTA E FAGIOL

8 oz sesame macaroni or soy noodlesor eggless whole grain pasta

2 16-oz cans, tomatoes1 c tomato sauce1 medium onion, chopped1 clove garlic, minced1 small can of sliced olives2 15-oz cans, red kidney beans,

drained

1 bay leaf1 tsp salt1/2 tsp each: oregano and basil1 tbsp chopped parsley

Cook pasta. Simmer remaining ingredientsabout 20 minutes. Remove bay leaf from saucemixture and combine with noodles in a 3-quartcasserole dish. Bake at 350o F for 20 minutes. Yield: 6 servings.

Variation: The sauce may also be served overcooked brown rice.

GOURMET MILLET BALLS

2/3 c raw soybeans3 c water

Soak beans overnight, or about 8 hours.

2 c soaked soybeans, drained1/2 c water1 medium onion

Blend until smooth, and combine with:

11/2 c cooked millet1/4 c sunflower seeds1 c seasoned bread crumbs1/2 c slivered almonds1/2 tsp salt

Let mixture stand 5-10 minutes. Form intoballs. Roll in 1/2 cup seasoned bread crumbs.Bake on lightly sprayed cookie sheet, or linepan with pan lining paper. Bake at 350o F for40 minutes. Serve with tomato sauce if desired.Yield: 10 servings.

Seasoned Bread Crumbs: Break 2 to 3 slices ofwhole-grain bread into chunks, and blend drybriefly. Add 1/4 tsp salt, 1 tsp of chicken styleseasoning, and 1/4 tsp each of thyme and sage.

Cook 1/2 cup millet in 2 cups of water with 1/2teaspoon salt until water is absorbed. (Thegrain will finish cooking in the oven.)

In a hurry? Pat lightly into a baking dish, Topwith crumbs, if desired. Bake as for balls.about 45-50 minutes. Cut in squares to serve.

ZESTY TOMATO RELISH


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4 c chopped tomatoes, packed1 tsp celery seed1 large onion, minced2 tbsp fresh lemon juice1 tsp salt3 - 4 dates, chopped (opt.)1 tsp sweet basil

Combine in saucepan, and simmer about 30minutes. Yield: about 4 cups.

Variation: For a delicious main dish, addmung bean sprouts and serve over brown rice.Top with toasted almond slices.

STROGANOFF

The “Mighty Mac” Burger

1 c soaked or cooked garbanzos(scant 1/2 cup dry)

11/2 c water2 c rolled oats1/3 c walnuts, chopped1 medium onion, chopped2 tbsp Bragg’s Liquid aminos

or other unfermented soy sauce1 tsp sage1 tsp salt

Blend first two ingredients until smooth. Addto remaining ingredients in a bowl and mixwell. Drop from 1/3 cup measure to form pattieson non-stick or prepared baking sheet. Bake 25to 30 minutes at 350o F.

Burgers may be served on whole wheat burgerbuns with all the trimmings: choice of no-oilmayonnaise, lettuce, tomatoes, onions, etc., orthey may be served with potatoes and gravy, orin this Stroganoff recipe.

GRAVY:

3 c water2 tbsp Bragg’s liquid aminos

or other unfermented soy sauce2 tsp arrowroot powder or cornstarch1 c clean raw cashews1/4 c chopped onion1 tbsp lemon juice1/4 tsp honey1/4 tsp salt

Blend all ingredients, using only 1 cup of thewater, until smooth. Add the other 2 cups of

water and blend briefly. Cook over mediumheat until thick, stirring constantly. Add morewater for thinner consistency if needed.

ADD TO THE GRAVY:

2 c “Mighty Mac’ chunks1/2 c stir-steamed chopped onion1-2 tbsp finely chopped parsley

Heat through. Serve over well cooked brownrice or pasta.

Variation: Replace “Mighty Mac” with SimpleOat Burger.

BAKED BROWN RICE

1 c brown rice31/2 c boiling water1/2 tsp salt

Dextrinize rice in heavy skillet over low heat,stirring occasionally, until it is a very lightbrown. Bring water to a boil. Put rice, water,and salt in a covered baking dish, and bake 2 to3 hours at 300o F. Yields about 4 cups. Tryplacing the casserole on a shinny cookie sheet,or over a strip of aluminum foil. (See 1-Rx 4 formore information on cooking grains.)

MARINATED VEGETABLES(An excellent make-ahead salad for a crowd)

1/2 c lemon juice1 c water1/4 c chopped chives or green onions

or 1 tsp onion powder1 tsp oregano1 tsp dill weed4 tbsp frozen orange concentrate

or honey2 tsp Vegesal or sea salt1 clove of garlic, minced

or 1/2 tsp garlic powder1 tsp sweet basil6 c raw vegetables

Mix all ingredients together, except thevegetables. Pour the mixture over the vege-table pieces, and marinate for at least 24 hours,stirring occasionally to marinate all pieceswell. This will keep in the refrigerator forabout a week, unless consumed sooner! A veryattractive and appealing combination can be


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made with broccoli, cauliflower, cherrytomatoes and black olives.

APRICOT JAM

1 c dried apricots11/4 c pitted prunes or

1 cup pitted dates1/2 c crushed pineapple (in own juice)

Simmer first two ingredients in water to cover,until soft. Add crushed unsweetened pineapple,and blend. (This may just be stirred to mixwell, and used as a chunky spread.)

Variation: Replace water with pineapple juice.

GOURMET SNAP BEANS

2 lbs fresh green beans1/2 c boiling water2 tsp lemon juice2 tbsp minced fresh parsley1 tsp salt

dash of dill weed (optional)1-2 tsp tahini, raw (optional)

Wash, trim, and cut green beans as desired.Simmer until tender crisp, about 10 to 15minutes. Add salt and seasonings. Stir tahiniinto a tablespoon or two of the hot liquid tomake a cream, and pour it over the beans. Tosslightly. Serve. Yield: 8 servings

SAVORY GREEN BEANS

1 lb fresh green beans1/3 c boiling water3/4 c onion, minced1/4 c celery, minced1 garlic clove, minced1/4 c parsley, minced1/4 tsp rosemary leaves1/4 tsp sweet basil leaves3/4 tsp salt

Wash, trim, and cut green beans as desired.Simmer until tender crisp, about 10 to 15minutes, adding onion, garlic and salt duringthe last 4 or 5 minutes. Stir in minced celeryand herb seasoning. Toss lightly. Serve. Yield:4 servings.

Variation: Top with a sprinkling of pine nutsor chopped walnuts.

MILLET LOAF

3 c cooked millet2 c bread crumbs2 c onions, chopped11/2 c celery, chopped2 tbsp chicken-like seasoning1 c cleans, raw cashews2 c water1/4 c Bragg's liquid aminos1 tsp salt1-2 tsp sage

Combine first 4 ingredients in a bowl. Blendremaining ingredients; combine with ingre-dients in the bowl. Mix well, and put into a 9 x13 baking dish. Bake 30 minutes at 3500 F.

OAT CRISPS

2 c very warm water1 tbsp active dry yeast1 tbsp honey1 tbsp molasses3 c oats2 c whole wheat flour3/4 tsp salt

Stir honey and molasses into the water; addyeast and stir to moisten. Let stand 5 minutes.Blend oats to a fine flour (11/2 cups at a time).Combine oat flour and yeast mixture in a largebowl. Add 1 cup of the whole wheat flour andsalt. Beat vigorously 150 strokes. Stir inremaining flour. Drop by 1/4 cup portions ontosprayed cookie sheets. Let rise 20 to 30 minutes.Bake 20 to 30 minutes at 4000 F. Very goodwhen split and toasted.

Variation: Substitute 8 - 10 dates, blended inpart of the water, for honey and molasses.

FRESH TOMATO SAUCE WITH HERBS

2 lbs firm ripe tomatoes,peeled and diced

1/2 c sliced ripe olives1 tsp dried oregano2-4 tbsp chopped Italian parsley2 tbsp chopped fresh basil1-2 garlic clove, minced

salt to taste


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1 lb whole grain spaghetti, cooked

Combine all ingredients, except the pasta, in amedium bowl. Marinate at room temperaturefor about an hour. Drain hot cooked pasta, andplace in a heated serving dish. Add the sauceand toss. Serve with a cheese-type topping i fdesired.

WHITE SAUCE/GRAVY

2 c hot water1/2 c clean raw cashews2 tsp onion powder2 tbsp arrowroot powder1/2 tsp salt

Blend until smooth. Pour into saucepan andbring to a boil. Add 2 tbsp yeast flakes and/orBragg’s liquid aminos (reducing salt) for gravy.The following butter and cheese-type spreads keep about a week if well refrigerated. Placethem on the table at serving time, and replacethem in the refrigerator as soon as possible.Freezing changes the texture. If frozen, theymay be used in gravies and sauces, or used asspreads if heated and blended again.

It is not difficult to use them within a week asthey have many uses, such as: sauces forvegetables; toppings for baked or mashedpotatoes; additions to pasta sauces; as saladdressings with the addition of more lemon,lime, and/or orange juice and thinned todesired consistency; or heated and thinned toconsistency of gravy, adding chopped parsleyor other greens, chopped onion and mincedgarlic, or other preferred seasonings. Theymay be thinned with tomato or carrot juice,soy or nut milk.

For small families you may wish to make onlyhalf a recipe each of a butter-type and cheese-type spread. Or, make one recipe, such as BestLike Butter for both uses, Pour 1/2 of thefinished recipe into a serving dish for thespread. Then add a tablespoon or two more ofthe nuts/seeds, and half of the quantities o fonion, garlic, pimientos, and yeast flakescalled for in the Best Chez recipe, and blendbriefly into the remaining Best Like Butterrecipe. PRESTO! Two products from one recipe!

Other grains, such as brown rice, millet, orbarley, may be used to replace the polenta. Thefinished product will be a lighter color. Othernuts or seeds may be used to replace the

almonds. Sunflower seeds tend to gray thefinished product, and walnuts will turn i tbrown if heated.

BEST-LIKE BUTTER

11/2 c hot cooked Polenta1 c boiling water1/4 c blanched almonds1/4 c cooked squash (winter)1 tbsp lemon juice11/2 tsp salt1 tbsp food yeast (opt)1/8 tsp marjoram (or 3 or 4 fresh leaves)

or rosemary

Combine all ingredients and whiz 2 to 3minutes. Place in serving container and chill.If all ingredients are hot the mixture shouldblend with little help from a spatula.

BEST CHEZ SAUCE

11/2 c hot cooked Polenta11/2 c water, hot1/2 c blanched almonds

or clean, raw cashews3 tbsp yeast flakes2 tsp salt2-3 tbsp chopped onion1 clove garlic, minced1 4-oz jar of pimentos1 tbsp lemon juice (or more)

Blend all ingredients until smooth.

Variations: Replace onion and garlic with 2teaspoons of onion powder or flakes, and 1teaspoon of garlic powder. Replace polentawith cooked brown rice. Replace pimentoswith red (ripe) sweet pepper.

Note: Onion and bell pepper may be blanchedin the hot water if preferred.

BEST CHEZ SPREAD

The same as above, except reduce the water to 1to 11/4 cups, to make the spread more firm, orincrease amount of polenta slightly.

POLENTA


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Polenta is a deep yellow, coarsely ground corn.Cook 1 cup polenta in 4 cups of water in adouble boiler or slow cooker 1 to 11/2 hours.

TOFU MAYONNAISE

1/4 c sunflower seeds (or Brazil nuts,or clean raw cashews)

1 10.5 oz silken tofu, extra firm1/2 c water, more or less for desired

consistency2-3 tbsp lemon juice1/2 tsp salt1/4 tsp onion powder1/4 tsp garlic powder

Blend all ingredients until smooth. This wil lkeep about a week in the refrigerator.

Variation: Omit onion and garlic powders, andreplace water with pineapple juice, for a fruitsalad dressing.

GARLIC BUTTER

1 c water, hot1 c cooked polenta or millet (hot)1/2 c clean, raw cashews4 garlic cloves1 tbsp yeast flakes1/4 c chopped onion

or 1 tbsp onion flakes2 tsp salt4 tsp lemon juice1/2 c sesame seeds1/2 tsp marjoram

Blend all but the last three ingredients untilsmooth, about 2 minutes. Briefly whiz insesame seeds and herbs. Spread on bread slicesand broil.

QUICK GARLIC BUTTER

1/2 c tahini, raw1/4 c water1 clove garlic, minced very fine

or tsp garlic powdersalt to taste (1/2 to 1 tsp)

Stir smooth with fork. Spread on bread andbroil, or use cold as a spread.

EARLY MORNING POTATO PANCAKES

5-7 potatoes (may use leftovers)1/3 c Rice Milk (may need slightly

more)2-3 tbsp minced onion

or 1 tsp onion powder1/4 c chopped parsley

Steam potatoes until tender. Mash smoothwith rice milk and potato water as needed.Potatoes should be moist to form into patties.Place on lightly sprayed baking sheet. Bake at400o F, 20 to 40 minutes, turning once.Pancakes should form a brown crust. Servewith fresh parsley and tomatoes.

GOLDEN GRAVY

1 c yellow split peas3 c water1/2 tsp salt


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Simmer split peas in the water until tender, 30to 60 minutes. Add salt and choice of seasoning(touch of rosemary, marjoram, sage, or dill).Stir smooth, or blend briefly for a smoothertexture. Add more water or tomato juice, i fneeded, for desired consistency.

Good topping for brown rice or baked potato.

“SOUR CREAM”

1 c cooked brown rice, hot1/2 c cashews, washed (or sunseeds)1/3 c lemon juice1 tsp salt1 clove garlic

or 1/2 tsp garlic powder2-3 tbsp onion or 1 tsp onion powder11/3 c water, hot

Whiz all ingredients together in blender t i l lsmooth. Chill and serve.

Note: If very hot water is used, the cashews wil lthicken the cream.

SUNNY SPREAD

1 c plus 2 tbsp boiling water11/2 c cooked polenta, hot1/4 c sunflower seeds1 tbsp lemon juice11/2 tsp salt1/4 c carrots (cooked)1 tbsp macaroon coconut

(unsweetened)1/8 tsp rosemary

Cooked polenta must be hot. Combine al lingredients in blender. Whiz 2 to 3 minutes.Pour into serving dish(es). Chill to set.

Variations: Cooked brown rice or millet maybe used in the same proportions. Also, otherseeds/nuts may be used, such as sesame,almonds, or cashews.

GARBANZO GRAVY

1 c cooked garbanzos11/2 c garbanzo liquid and water2 tbsp clean, raw cashews2 tbsp onion flakes (or 1 tbsp powder)

Blend until smooth. Add 1 tbsp Bragg's liquidaminos if desired, and more liquid if needed.Heat , serve.

DILL DIP

1/4 c sunseeds1/4 c water3-4 tbsp lemon juice, fresh1 clove garlic, minced fine

or 1/4 tsp garlic powder2 tbsp onion, minced fine

or 1 tsp onion powder1 tsp celery salt1 10-oz tofu

Blend above ingredients until smooth. I fnecessary, add more water to make desiredconsistency. Stir in:

1 tsp dill weed.

This will keep about a week when refrigerated.

PECAN LOAF(Excellent for sandwiches too)

3 c soft bread crumbs11/2 c pecan meal1 c chopped onion2 c tomato juice or sauce1 tsp onion powder1 - 2 garlic cloves, minced3/4 tsp salt

homemade Ketchup

Stir-steam onion and garlic in small amountof the tomato juice. Combine all ingredientsexcept the ketchup, and mix well. Bake 45 to 50minutes at 350o F in a covered casserole. Uncover, and spread ketchup over top of loaf,and bake an additional 10 minutes. Serve withextra ketchup.

If you are fortunate to have some of the loaf leftover, serve in sandwiches with sprouts, onion,and tomato slices, and homemade mustard.

SCALLOPED APPLES

2 c soft bread crumbs(whole grain is best)

3 - 4 c apples, chopped


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1/4 c nuts, chopped1/4 tsp grated lemon rind, fresh (opt.)1 tbsp ground coriander (opt.)1/2 c dates, chopped1/2 c water

Simmer dates in water until soft. Stir inflavorings. Mix with remaining ingredients. Place in a baking dish, and bake at 350o F for30 minutes.

APPLE-RICE BETTY

2 c well cooked brown rice1/3 c raisins

or 1/4 cup chopped dates1 tbsp lemon juice1/8 tsp grated lemon rind, fresh (Opt.)1/4 c chopped nuts2 large apples, diced2 - 3 tbsp frozen apple juice concentrate3/4 c water

Simmer apples in water until tender. Addremaining ingredients and steam until heatedthrough. Serve with Blueberry Pear Sauce.

MOCK FISH PATTIE

1 1# brick of tofu, drained , mashed

1/3 c finely chopped onions2 c alfalfa sprouts1/4 c tahini, raw1 tbsp dried parsley1/4 c sunflower seeds, finely ground1 tsp Vegesal1/2 tsp each, garlic powder, sage, and

rosemary1/4 tsp onion powder

Mix all ingredients well. Form into 6 largepatties. Bake on sprayed baking sheets at 350o

F 20 minutes each side. (Turn patties carefullyas they are delicate.)

These are delicious with home mademayonnaise or tartar sauce.

OKARA BREAD

4 c soybean residue (from soy milk)1 c rolled oats3 c whole wheat flour1/2 c gluten flour2 - 3 tsp salt

Mix well. Spread crumbly mixture onto twocookie sheets. Bake at 350o F until brown.

Note: This is also a very good dog and cat food.

SPROUTED WHEAT TABOULI

2 c sprouted wheat berries(Leaf blade as long as grain)

1 small cucumber, diced (1/2 cup)1 green pepper, seeded and diced1 tomato, diced1 scallion, diced, or

1/4 cup sliced green onion1 c chopped parsley1/4 c celery, diced (with leaves)2-4 tbsp lemon juice1 c cooked garbanzos or

other legume (optional)

Combine all ingredients, and toss to mix. Coverand refrigerate overnight before serving. Thissalad will keep a few days.

KETCHUP II

11/2 c tomato puree3 tbsp lemon juice

6 tbsp crushed pineapple (own juice)11/2 tsp onion powder1/4 tsp garlic powder1/4 tsp salt

Blend crushed pineapple. Combine with otheringredients. Chill and serve.

CORN AND SQUASH CASSEROLE(This is excellent. Try it soon)

2 c fresh corn, cut from cob(or whole kernel canned/frozen)

2 c coarsely grated winter squash1/2 c water1/2 c chopped onion1/2 c chopped green and/or red pepper1/4 tsp each, oregano and sweet basil,

or seasonings of your choice1 tsp salt1/2 c nut or soy cream,

or Best Chez Sauce

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar AIR

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Steam vegetables in the water until tender. Addseasonings, milk or spread. Reheat on stovetop, or turn into a casserole dish and heat a fewminutes in the oven.

If you are using fresh corn that is a bit starchyit may take more water. The liquid should benearly absorbed when vegetables are tender.

Many who dislike squash have relished this.SWEET AND SOUR CARROTS

2 tbsp liquid from olives1/4 tsp rosemary1/4 tsp thyme1/2 lb carrots (4 medium) scrubbed and

sliced into 1/4 inch rounds3/4 c carrot juice1/2 tsp salt1/4 c chopped fresh parsley3 garlic cloves, minced (optional)

Heat olive liquid with dried herbs in a smallsaucepan. Add carrots, stirring to coat withherb mixture. Add carrot juice, lemon juice,and salt, and bring to boil. Lower heat and cookslowly, uncovered, until carrots are tender,about 20 minutes. Just enough liquid should beleft to lightly coat the carrots. Remove fromheat. Stir in parsley and minced garlic.Yield: 2 side-dish servings.

ONION AND TOMATO QUICHE

Crust:1 c millet meal1 c pecans or walnuts1/2 tsp salt

Blend dry millet to a fine meal. Remove fromblender. Blend nuts and salt until buttery. Addmillet meal and blend. Transfer to a pie dish,and add enough water to bind together. Pressinto the pie dish.

Filling:

2 large onions, thinly sliced2 large tomatoes, sliced11/2 c soy or nut milk21/2 tbsp arrowroot (or cornstarch)1 tsp oregano1 tsp sweet basil1 - 2 garlic cloves, minced

1/2 tsp salt

Stir-steam onions in about 2 tablespoons ofwater until just tender. Arrange onions incrust, and top with tomato slices. Whisk soymilk, arrowroot powder, and herbs together,and pour over onion and tomato. Sprinkle withchopped parsley to garnish. Bake 40 minutes at3750 F, or until firm and golden. Serve withsteamed vegetables or salad.

SPANISH RICE

4 c well-cooked brown rice1/2 c blended stewed tomatoes

(may be strained, or juice)1 bay leaf1 small onion, minced1 clove garlic, whole1/4 tsp cumin1/4 tsp paprika1/4 tsp onion powder1 tsp chicken-like seasoning

Bring liquids and seasonings to a boil, and addrice. Simmer on low heat for a few minutes.Remove bay leaf and serve.

TAMALE PIE

2 c whole kernel corn(16-oz can with liquid)

21/2 c canned tomatoes (or fresh)1/4 c tomato paste (opt.)1 large onion, finely chopped1 6-oz can pitted olives, sliced or whole11/2 t salt1 large clove garlic, minced1 c soaked garbanzos1/4 c sunflower seeds1/2 c water or tomato juice11/4 c cornmeal1/4 tsp each, oregano and sweet basil

or 1/2 tsp oregano2 tsp paprika

Stir-steam onion and garlic in 2 to 4tablespoons of olive liquid to wilt. Blendsoaked garbanzos and water until smooth. Stirall ingredients together and pour into a largecovered casserole dish. Bake, covered, at 325o

F for about 60 minutes. Uncover, and bake anadditional 15 to 20 minutes, or until firm.


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PITA BREAD CHIPS

Whole wheat pita bread, made without oil

Separate top and bottom layer of pita bread i fdesired. Cut into pie-shaped wedges. Place on acookie sheet. Bake at 250o F for about 10minutes, or until dry and crisp.

OAT CRACKERS

1 c rolled oats1 tsp salt1 c waterSesame seeds

Blend all ingredients until smooth. Pour ontocookie sheet, and sprinkle with sesame seeds.Bake at 400o F for 10 minutes. Score forcrackers. Continue baking at 350o F until verylight brown. Remove crackers from outer edgesas they brown to prevent burning.

CORN AND BEAN PIE

Blend 1/2 cup of sesame seeds to a fine meal.Use 2 tablespoons of the meal in the filing; thebalance in the crust.

Filing:3 c cooked kidney beans1 tsp salt1/2 c celery, chopped1 green pepper, chopped1/2 c tomatoes, stewed (or fresh)

cut in pieces1 c corn kernels (fresh, canned,

or frozen)1 onion, chopped2 tbsp sesame seed meal1/2 tsp cumin seeds1/2 tsp oregano1/2 c sliced black olives

Stir-steam vegetables in 2 to 4 tablespoons ofliquid from olives, until wilted (onion shouldbe transparent). Add seasonings, kidney beans,reserved liquid, and 2 tablespoons of thesesame seed meal. Turn into the corn mealshell.

Bake in a 350o oven 30 minutes. Top witholives, and a cheese-type sauce such as BestChez Spread, if desired; bake 10 minutes more.

Shell:11/2 c cornmeal3/4 c hot water1/3 c sesame seed meal1/2 tsp salt

Mix together, and press into the bottom andsides of a 9 x 13 baking dish.

AMERICAN CHEESE

1 c water1/3 c plus 1 rounded tbsp

Emes unflavored gelatin11/4 c boiling water11/2 c raw cashews1/4 c yeast flakes1 tbsp salt2 tbsp onion1 clove garlic (small)1/4 c lemon juice (fresh is best)1 pimento,

or 1/2 large, ripe,sweet pepper, or about 2 tsp paprika

Soak gelatin in the 1 cup of water in liquefierwhile assembling remaining ingredients. Pourboiling water over soaked gelatin and whizbriefly to dissolve. Cool slightly. Add cashewsand liquefy thoroughly. Add remainingingredients. Liquefy until mixture is theconsistency of a creamy sauce, with no bits o fpimiento visible. Pour into a large quart mold,and cool slightly. Cover before refrigerating.Refrigerate overnight before serving. Afterfirming in the refrigerator, this cheese may befrozen until needed. Makes about 1 quart.

This “cheese” has the consistency of dairyAmerican cheese, and can be thinly sliced.

Note: Use half the recipe for small blenders.

GUACAMOLE

2 ripe avocados2 tbsp chopped tomato1 tbsp fresh lemon juice2 tsp finely chopped onion


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1/2 tsp salt1 small clove garlic, minced

or garlic salt to taste

Blend or mash avocados until smooth. Stir inremaining ingredients. Keep refrigerated in anairtight container. Use within 24 hours.

Tip: When storing in refrigerator, cover surfaceof Guacamole with a thin layer of lemon juiceto prevent browning. Pour off or stir in whenready to serve.

Variation: For salad dressing, add tomato orvegetable juice to make desired consistency

REFRIED BEANS

2 c cooked pinto beans1 can tomato sauce1 small onion, chopped1 clove garlic, minced1/2 tsp oregano1/2 tsp salt1/4 tsp cumin

cilantro, to taste (opt)

Stir-steam onion until tender. Blend (or mash)beans with tomato sauce until mostly smooth.Stir ingredients together. Bake in a casseroledish 20 to 30 minutes at 325o F. or simmer in askillet, stirring frequently

SALSA RANCHERA

1 onion, chopped3/4 c chopped green pepper1/4 c chopped fresh parsley2 tbsp fresh cilantro, or 1 tsp dried2 cloves garlic, minced1/4 tsp ground cumin1/4 tsp ground oregano4 c fresh tomatoes, chopped1-2 tbsp fresh lemon juice1/4 tsp fresh grated lemon rind

salt to taste

Combine all ingredients and mix well. Best i fallowed to stand, refrigerated, for a few hours,to let flavors blend. Keep refrigerated in anairtight container.

Variations: (1) add 2 to 3 tbsp of tomato paste.

BEAN SPREAD

2 c cooked beans or garbanzos1/2 c finely chopped celery1/2 c finely chopped sweet pepper1/2 c chopped olives1/2 c no-oil mayonnaise

or cheese type spreador 3 tbsp tahini + 2 tbsp lemonjuice

Mash beans. Stir in other ingredients. Chilland serve. This may be blended for a smoothertexture. Add a touch of herbs if desired.

POPPY SEED DRESSING

3 tbsp orange juice3 tbsp lemon juice2 tbsp honey or 4 to 5 dates1/2 c clean, raw cashews1/2 tsp paprika1/2 tsp celery salt

grated onion to tastesalt to taste

1 tbsp poppy seeds

Blend all ingredients except poppy seeds,adding a small amount of water if needed. Stirin poppy seeds.

ORANGE ‘N ONION WITH GREENS SALAD

1 small onion, finely chopped1 orange, sectioned,2 tbsp lemon juice1/4 tsp lemon zest1 tbsp frozen orange juice (opt.)1/4 tsp tarragon or dill weed1 sliced cucumber2 tbsp scallions, minced

salt to taste1 sliced avocado (optional)4 c salad greens

Cut orange sections into bite-sized pieces.Marinate the onion, orange, and salad dressingingredients in a salad bowl for about an hour.Break the salad greens into the bowl, and addthe rest of the ingredients. Toss all togetherjust before serving.


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CAROB FUDGE FROSTING

Heat in sauce pan until thick:1/2 c water1/3 c carob powder

Remove from heat. With electric mixer creamabove mixture together with the following:1/4 c water1/2 c date butter1/4 c smooth, raw, almond butter1 tsp vanilla1/8 tsp salt1/4 c soy milk powder (without added

oils or other harmful additives)

Spread on Carob Brownies

JACK CHEESE

1 c water1/3 c plus 1 rounded tablespoon

Emes unflavored gelatin11/2 c boiling water2 c clean, raw cashews1/2 c yeast flakes1/2 c lemon juice, fresh3 tbsp carrot (finely grated), packed2-4 tbsp fresh onion, or

2 teaspoons onion powder1 tbsp salt

Soak gelatin in the 1 cup of water in liquefierwhile assembling remaining ingredients. Pourboiling water over soaked gelatin and whizbriefly to dissolve. Cool slightly. Add cashewsand liquefy thoroughly. Add remainingingredients. Liquefy until mixture is theconsistency of a creamy sauce, with no bits o fcarrot visible. Pour into mold(s). Refrigerateovernight before serving. After firming in therefrigerator this cheese may be frozen untilneeded. Makes 1 quart.

Do not substitute agar for the Emes gelatin as i tdoes not give good results.

CAROB BROWNIES

2 c clean, raw cashews1 tbsp vanilla1/2 tsp maple flavoring2 tbsp tahini3/4 c carob powder

11/2 c water, or more (up to 2 cups)1 c honey (or less)1 tsp Postum (opt) or similar product1 tsp salt

Blend the above ingredients until very smooth.Add to, and mix with:

4 c whole wheat bread crumbs(Chunks of soft bread, blended

Pour into 9 x 12 baking dish or cake pan. I fmaking unfrosted brownies, add a few choppedwalnuts to the batter Bake 40 to 50 minutes at300o F. Top with Carob Fudge Frosting.

Variation: Replace 2 cups of cashews with 1 cupcashews plus 1 cup hot cooked rice or millet,and reduce water to 1 to 11/4 cups.

OLD WORLD BREAD

2 c lukewarm water1 tbsp yeast1 tbsp honey or other sweetener1/2 c gluten flour1/4 c carob powder1/2 c rolled oats2 c rye flour1/3 c molasses1 tbsp salt2 c whole wheat flour (hard wheat)

Put water, honey and yeast in a bowl to soften.Stir together gluten flour, carob powder, oats,rye flour, and salt, and add to yeast mixture.Stir in molasses. Let stand for 10 minutes. Addwhole wheat flour to make a stiff dough. Kneadvigorously for 10 minutes, until dough is moistbut not sticky. Allow to rise until double inbulk. Punch down. Shape into 2 round loaves,and place them on a cookie sheet. Let rise 45minutes. Preheat oven to 350o F. Bake loavesfor 1 hour, or until done.

CORN BREAD(Yeast raised)

21/2 c warm water1 tbsp dry yeast2 dates2 c whole grain corn meal1/3 c sunflower or sesame seeds

blended dry to a fine meal1 c whole wheat flour


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11/4 tsp salt

Blend dates and warm water. Add yeast, and letstand until it foams. Mix dry ingredients. Addyeast mixture and stir well. Pour into ashallow baking pan and let stand 10 minutes.Bake 45 minutes at 375o F. Yield: 16 servings.

CORN MUFFINS(Yeast raised)

2 c very warm water1 tbsp yeast13/4 c w.w. flour (hard wheat)1/4 c nut or seed meal, very fine1-2 tbsp sweetening or 2 - 3 dates, minced2 c cornmeal1 tsp salt

Stir sweetening into the warm water andsprinkle the yeast onto the water. Let it restuntil the yeast pops up. Stir in the otheringredients and beat with a wire beater orspoon. Let batter rise in a warm place 20 to 30minutes. Whip again, Fill muffin tins 1/2 full,or drop large spoonsful onto baking pan. Smooth top, and let rise in warm place 5 to 8minutes. Bake 40 to 45 minutes at 375o F. Maybe baked as sheet corn bread, 45 to 50 minutes.

QUICK ‘N EASY BREAD

1 c warm water2 - 3 dates, minced, or blended in

part of liquid,or other sweetener

2 tbsp yeast4 c very warm water1/3 c sesame or other seed meal10-12 c whole wheat flour2 tsp salt

Stir sweetener into 1 cup warm water, andsprinkle the yeast on top. Stir 4 to 5 cups ofwhole wheat flour into the 4 cups of very warmto hot water, and stir vigorously a few minutes.(The very warm to hot water quickly brings outthe gluten.) If necessary, cool a little, then stirin the yeast mixture, and let rise. Stir in therest of the flour for a firm dough, and kneadlightly. Form into loaves or buns, and let rise15 to 20 minutes. Preheat oven to 425o to 450o

F. When bread is placed in the oven reduce heatto 350o F, and bake 45 to 50 minutes for buns,and 50 to 60 minutes for bread. (The very hot

oven causes the bread to rise quickly as it startsto bake.)

BANANA-NUT MUFFINS

3 c whole wheat flour1/2 c oat flour

or unbleached white flour11/3 c warm water2 c mashed bananas1/2 c chopped nuts or seeds2 tbsp yeast2 tbsp honey or other sweetener2 tbsp raw tahini1 tsp salt

Mix water and sweetener together, and sprinkleon the yeast. Let it rest 5 minutes. Stir inremaining ingredients. Fill oiled muffin tins1/2 full with batter, or drop by large spoonsfulonto an oiled cookie sheet. Let rise 10 to 15minutes. Bake 30 to 35 minutes at 350o F. Makes 18 muffins.

MIX ‘N BAKE BREAD

1 c warm water1 tbsp diastatic malt or 2 dates, minced2 tbsp yeast4 c very warm water8 - 10 c whole wheat flour, warm1 c oat flour (rolled oats, blended)1 c rolled oats1/3 c sesame seeds,

blended dry to a fine meal2 tsp salt

Add minced dates or malt to 1 cup warm water,and sprinkle the yeast over this mixture. Letrest until frothy. Add rolled oats, sesame seedmeal, and salt to the rest of the water, so oatscan absorb water while yeast is starting. Addfrothy yeast mixture., and stir in the flours tomake a firm, but soft dough. Let rest 10 to 15minutes. Sprinkle 11/2 to 2 tbsp quick rolledoats on bottom of 2 bread pans. Moisten hands,and shape dough into 2 loaves, and place inprepared pans. Let rise 15 to 20 minutes.Preheat oven to 425o; reduce to 350o when breadis placed in the oven; bake 50 to 60 minutes.

Variations: Replace 1 to 2 cups of flour(s) with1 to 2 cups of rye flour or 1 to 2 cups of cornmeal (add cornmeal to warm water to absorbliquid while yeast is starting). Add 2 tbspcaraway seeds to rye bread batter, or 1 tsp


66--RRxx 183

oregano to corn bread batter, if desired. Re-place sesame seed meal with other seeds/nuts.

SESAME-OAT ROLLS(Dairyless - Eggless)

Sponge:2 c Plus 2 tbsp warm water1 c rolled oats11/2 tbsp yeast1/2 c honey

Mix above ingredients and let rest until bubbly.Then add the following, and mix well:

1/3 c sesame seed meal(blended dry seeds)

1/2 tbsp salt51/2 c hard whole wheat flour

(may need 6 cups flour)

Add the least amount of flour for a soft, light,dough. Just mix until the dough is thoroughlycombined. Lastly add 2/3 cup sesame seeds.

Place in an oiled bowl. Let double. Punchdown. Divide into 12 pieces, shape into rolls(small balls).

These will rise a lot, so give them plenty ofroom. Bake at 350o F for 25 to 35 minutes, t i l lgolden on bottom.

CORN SOY MUFFINS (OR STICKS)

2 c soaked soybeans (3/4 cup dry)2 c water1/2 ripe banana (may use whole)1/3 c sesame OR sun seeds (optional)11/2 tsp salt1/4 c rolled oats11/2 c fine cornmeal1/2 c oat flour

Blend dry rolled oats to make flour. Place inmixing bowl with cornmeal. Blend first sixingredients until smooth. Stir into cornmealand oat flour mixture. Bake in prepared,preheated iron gem pans, or muffin pans. Bake35 to 40 minutes at 375o F. Yield: 14 corn sticks.

Variations: Oat flour may be replaced withadditional cornmeal, or whole wheat flour.

Cornmeal may be replaced with millet meal.Replace banana with 4 to 6 dates;.

Note: For a tender crust and moist texture, sliphot cornsticks into a covered casserole to cool

CORN SOY MUFFINS WITH BUCKWHEAT

1/3 c buckwheat groats2/3 c hot water1 recipe Corn Soy Muffins

Heat water to scalding. Remove the pan fromthe heat, and stir in the buckwheat groats. Letstand while preparing Corn Soy Muffin recipe.Stir in groats, and bake as directed.

PRUNE-DATE JAM

1 c pitted prunes1 c chopped dates1 c orange juice

Simmer all ingredients for 5 minutes. Blenduntil smooth and creamy; or mash fairlysmooth for a chunky jam. Crushed, or diceddried, pineapple, chopped nuts may be added.

“CHILI”

21/2 c dry red beans2 qts water1/3 c chopped celery1/3 c chopped green pepper1/3 c chopped onion1 tbsp Bragg’s Liquid aminos1 tbsp honey, or 2 chopped dates (opt)1 tbsp salt2 tsp cumin4 c tomatoes, crushed

Soak beans overnight. Drain, then cover beanswith 11/2 to 2 quarts of water, so that there is 2”of water over top of the beans. Simmer for 2-3hours, or until tender. Add vegetables andseasonings, and simmer until vegetables aretender and liquid is of desired consistency.Add more water if necessary, or remove lid tolet steam escape. Do not over cook vegetables.

LEE’S KALE SALAD

1/2 lb fresh, tender, kale1/2 c chopped green onions or chives1 small can sliced ripe olives


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1/4 c liquid from olives3 tbsp lemon juice1-2 tbsp Bragg’s Liquid aminosDash onion and garlic powders, and

herbs, (dill, basil, thyme, etc)

Chop kale very fine. Add onions and olives.Combine olive liquid, lemon juice, and season-ings. Dress salad just before serving.

Variations: Use part leaf lettuce. Add dicedavocado, shredded carrot;, and/or slicedradishes ; a sprinkle of sunflower seeds.

CARROT PINEAPPLE SALAD(Best when made a day ahead)

3 c carrot chunks , raw3 tbsp sunflower seeds, raw1 c pineapple, crushed or tidbits1/3 c coconut, unsweetened1/2 c raisins3 tbsp orange juice, frozen concentrate

Blend dry sunflower seeds to a fine meal; pourinto bowl. Blend (on pulse) carrot chunks, 1/2to 1 cup at a time, to desired texture. Combineall ingredients. Chill several hours (Seed mealand juice make the dressing.)

POTATOES A LA GREENS

4 c potatoes, diced1 medium onion,chopped2 clove of garlic, minced11/2 c water2 tsp salt (scant teaspoons)1 tbsp raw tahini (sesame butter)2-3 c chopped kale, or other

greens1/2 c minced parsley, (or more)1/2 c chives, or green onions,

minced1 tsp lemon juice (optional

Add potatoes, onion, and garlic, to boilingsalted water, and simmer 10 to 15 minutesuntil tender. Stir tahini smooth with 2 to 3tablespoons of the hot broth, and add to thepotatoes. Stir in greens, parsley and chives,and lemon juice just before serving.

Variations: Add 1/4 to 1/2 cup Best Like Butteror Best Chez Spread, if desired. Add 1 c wellcooked wheat berries for texture..

CREAMY COLESLAW

3 c shredded cabbage1/2 c parsley, minced1/2 tsp fresh sweet basil, minced

(1/4 tsp if dry) or winter savory2 - 4 tbsp lemon juice1/2 tsp fresh lemon zest (grated rind)2 - 4 tbsp grated onion1 c “Sour Cream” for dressing1/2 tsp salt

Mix together all ingredients. Adjust season-ings. Chill and serve.

Variations: Add any one of the following:1 to 11/2 cups of cooked legume, such as lima,pinto, or kidney beans, or chick peas; or somediced cucumber and sweet pepper; or somecubed tomato with minced celery; or 1 dicedbanana and/or 1 cup drained pineapple.1 or 2 tbsp frozen orange concentrate may beadded for a sweet/sour flavor.

ROSY SLAW

Add 2 to 4 tablespoons of tomato paste to thedressing for any of the the above coleslaw com-binations, except the last one.

WALNUT ROAST

2 c cooked brown rice (moist, hot)1 c walnuts1 c cashew cream (1/4 c cashews

to 3/4 c hot water, blended)1/4 c Bragg's liquid aminos1/2 medium onion1 garlic clover1/4 tsp salt

2 small stalks of celery, diced2 c fresh whole-grain bread crumbs

Blend first 8 ingredients until mixed, notsmooth, keeping mixture a little chunky. Usespatula to help it blend evenly. Stir in celeryand bread crumbs. Bake 1 hour at 350o F.

CHEESY BROCCOLI SOUP

3-4 c broccoli, coarsely chopped

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar REST

77--RRxx 185

31/2 c water1 c cashews, clean raw21/2 tsp salt1/2 c pimientos6 tbsp yeast flakes2 tsp onion powder1/4 tsp garlic powder1/2 tsp dill weed

Blend one-half of the water with remainingingredients (except broccoli). Pour intosaucepan with the remaining water andbroccoli. Cook on low heat until broccoli istender.

BEET AND RICE SALAD

11/2 lb fresh beets with 1 inchstems, unpeeled

1-11/2 c cooked wild rice or brown rice1/2 c chopped celery3 tbsp chopped fresh parsley1/4 c minced chives or green onions1/2 tsp celery seed

salt to taste1 c or more,"Sour Cream", or

Cashew Mayonnaise

Simmer beets until tender. Cool. Remove theskins, if desired. Grate the beets into a largebowl. Add the cooked rice, vegetables, andseasonings. Toss lightly. Add dressing, and tossto mix. Adjust seasonings to taste. Servechilled, or at room temperature.

WILD RICE AND POTATO BAKE

1/2 c wild rice2 c water2 lbs large potatoes1 medium onion, chopped2 tbsp fresh thyme leaves or

chopped parsley2 tsp raw tahini, or

3 tbsp finely chopped almonds1 tsp salt, or to taste

Bring water to a boil and add the wild rice.Simmer until the grains start to split and thewater is absorbed. Scrub the potatoes. Bring toa boil, and simmer for 10 to 15 minutes, untiljust tender. Drain, and cool slightly. Whencool, peal the potatoes and coarsely grate theminto a large bowl. Add the cooked rice.

Stir steam onions in a tablespoon or two ofwater to wilt. Stir in the raw tahini and thyme

leaves. Add this mixture to the potato-ricemixture, and combine well. Pat into a large piepan or baking dish. Bake 30 to 40 minutes at350o F. Cut into wedges or squares, and servewith Carrot Orange Sauce.

CARROT ORANGE SAUCE

1 lb carrots1 large orange

Scrub carrots, and chop into chunks. Add 2small pieces of orange rind, and simmer untiltender. Discard orange rind. Blend carrots with4 to 6 tablespoons of orange juice. Reheat toserve.

Alternate method: Mash cooked carrots, addorange juice, reheat; or shred raw carrots, stir-steam to soften. Add orange juice, and reheat.

UNLEAVENED BREAD STICKS

1 c water1 tbsp honey1 tsp salt2 tbsp tahini, raw1/2 c sesame seeds21/2 c whole wheat flour (up to 3 cups)

Roll out to 1/4 inch thickness; cut with a dullknife. Bake on sprayed baking sheet at 4000 F15 minutes, or until a delicate golden brown.

THE “BIG MAC”

1/2 c dry garbanzos (chick peas),soaked

1/2 c water1 c rolled oats, uncooked1 c walnuts, finely chopped1 medium onion, minced4 tbsp rich nut milk1 tsp salt1 tsp sage1 tbsp Bragg’s liquid aminos

Whiz garbanzos and water in blender. Pourinto bowl and stir in remaining ingredients.Drop from spoon or ice cream scoop to formpatties in sprayed skillet. Brown on both sidesover medium heat. Serve in burger buns withall the trimmings, or in a casserole dish withgravy over the top. Bake for 1/2 hour at 350o F.Makes 6 large patties.


77--RRxx 186

ALPINE CHEESE

1/2 c water1/3 c Emes unflavored gelatin2 c well-cooked corn flour mush1/3 c tahini (sesame butter), raw

or 1/2 cup sesame seeds milledto butter or very fine meal.

1/4 c lemon juice1/4 c food yeast flakes2-3 tbsp onion, or 1 tbsp onion powder21/2 tsp salt (if mush was unsalted)1 clove of garlic

or 1/4 tsp garlic powder

Soak Emes in water for several minutes inliquefier. Add hot corn flour mush and whiz todissolve gelatin. Add remaining ingredientsand thoroughly liquefy. Cool and refrigerateuntil firm and sliceable. Yields 3 cups.

Note: If you do not care for the tahini flavor,replace it with 1/3 cup cashew butter, or acombination of the two. This is the best cheesefor broiling, as it does not melt away. as someof the other cheese do; it is good on pizza andtoasted cheese sandwiches.

ALPINE PIMIENTO CHEESE

Blend enough pimentos, red bell pepper, orpaprika, with the above Alpine Cheese recipe tomake a light orange color.

CORN FLOUR MUSH

1 c fine corn flour (whole grain is best, though a bit grainy)

1 c cold water3 c boiling water

Mix corn flour with 1 cup cold water untilsmooth. Add this gradually to the boilingwater, stirring until well blended, and theboiling point is reached. Cook over very lowheat, or in a double boiler, for 11/2 hours.

Variation: Replace corn flour mush with wellcooked polenta or millet. The finished productis more firm, and not as sticky as the cheesemade with corn flour.

PIÑA COLADA SMOOTHIE

2 - 3 frozen bananas, in chunks3 c pineapple juice1/4 c clean, raw cashews1/4 tsp coconut flavoring

Blend cashews in 1 cup of the juice until verysmooth. Add banana chunks and remainingjuice gradually while blending. Blend untilsmooth. Serve immediately.

Variation: Replace all or part of the pineapplejuice and nuts with an equal amount of pine-apple-coconut juice. Omit coconut flavoring.

SORBET

1 pkg frozen raspberries/strawberriesor fruit of your choice

2 - 3 well frozen bananas, in chunks1/2 c pineapple juice

Blend to sherbert consistency. Add morefrozen bananas if needed.

PINE-APRICOT JAM

1 c dried apricots3-4 dried pineapple rings, chopped,

(dipped in own juice)1 can crushed pineapple

Soak dried fruit in crushed pineapple over-night, and blend smooth. Or simmer until soft,and stir fairly smooth for a chunky jam


77--RRxx 187

KETCHUP

1 c tomato sauce or tomato puree1/4 c tomato paste2 tbsp finely chopped onion1 clove garlic, minced finely2 tbsp fresh lemon juice1 tbsp honey or

2 tbsp date butter1/2 tsp sweet basil1/2 tsp salt

Stir all ingredients together. Keep refrigeratedin an airtight container.

POTATO SALAD

6 medium cold potatoes,precooked with peelings

1 c diced celery1 c chopped olives1/2 c chopped red or green

sweet pepper1 small sweet onion, minced2 tbsp minced fresh parsley1-2 tsp dill weed

salt to taste (approx 2 tsp)Paprika for color

1 c Cashew Mayonnaise (or more)

Peel, cube, and mix potatoes with otheringredients, adding the mayonnaise last Theflavors blend if made ahead and refrigerateduntil served.

Variations: Add 1 cup shredded carrot, or somechopped radishes, or chopped cucumber.

WAFFLE HASH BROWNS

Spray waffle iron lightly with Pam or similarproduct if it is not silverstone or non-stickfinish, and pre-heat to “hot”. Fill hot ironheaping full with shredded raw or cookedpotatoes, and sprinkle lightly with salt. Closelid and bake 15 to 20 minutes for raw potatoes(cooked potatoes slightly less), or until goldenbrown. Shredded onion and other seasoningsmay be added to the shredded potatoes beforebaking.

CASHEW MAYONNAISE

11/4 c boiling water1 c raw cashews, cleaned1/4 c lemon juice1 tbsp honey (scant) (opt.)1 tsp salt

Blend all ingredients, except lemon juice, untilvery smooth and creamy (2 to 3 minutes). Addlemon juice and blend briefly. Yield: 1 pint.

Variation: Replace honey with 2 to 3 tsp frozenorange concentrate for sweet/sour flavor.

Each tablespoon of mayonnaise has only alittle more than a teaspoon of cashews so isstill quite low in fat. The water must be boilinghot to somewhat cook the cashews to thicken.

CARAMEL CORN(This tastes better than Cracker Jacks,

and the surprise is that it’s a light, healthy dessert!)

1/2 c unpopped popcorn1/4 c natural almond butter

or tahini1/3 c molasses (not blackstrap)1/4 tsp salt

Pop corn in hot air popper. Heat remainingingredients in saucepan over medium heatuntil bubbly. Drizzle over popcorn and stir tocoat. Spread out on non-stick cookie sheet, oruse Pam spray. Bake at 200o F for 11/2 hours.May be stored in airtight container.

LENTIL SALAD(A hearty picnic salad)

2 c cooked lentils1 c cooked brown rice1/4 c chives, minced (or green onions)2-4 tbsp lemon juice1/4 tsp fresh lemon zest (grated rind)1/3 c walnuts, chopped1/2 c celery, chopped2 tbsp minced fresh parsley1 c tomatoes, chopped

Mix all ingredients except tomatoes. Chill.Stir in the tomatoes just before serving.


77--RRxx 188

Variations Replace tomatoes with 1 cupshredded carrots and 1/4 cup chopped celery.

ZUCCHINI-SPINACH LASAGNA

1 Recipe Cashew-Pimiento Cheese Sauce.9 whole wheat lasagna noodles1 c chopped onion1 c cooked spinach2 raw medium zucchini, sliced16 oz stewed tomatoes, with juice8 oz tomato sauce or puree1/2 c chopped green pepper1/4 tsp oregano1/4 tsp sweet basil1 tsp salt

Cook noodles as directed on package. Stir-steam onion and green pepper until tender.Add zucchini, tomatoes, tomato sauce, salt,basil, and oregano, and simmer slowly for 20minutes. Drain and rinse noodles. Alternatelayers beginning with tomato-vegetablemixture followed by noodles, spinach, andCashew Pimiento Cheese Sauce. Bake for 45minutes at 350o F. Yield: 8-10 servings.

Note: Use extra lasagna cooking liquid ingravies, stews, etc.

CASHEW-PIMIENTO CHEESE SAUCE

1 c clean, raw cashews1/2 c water1 oz pimientos2 tsp lemon juice, fresh2 tbsp chopped onion

or 1 tsp onion powder1 garlic clove

or pinch of garlic powder2 tbsp food yeast flakes (opt.)1/2 tsp salt

Blend all ingredients until smooth. This doesnot need to be cooked. Use on top of pizzabefore baking, on casseroles and lasagna, andin taco salad.

GARBANZO BURGERS

2 c soaked garbanzos11/4 c water11/2 c soaked soybeans1 small onion

1 clove garlic1/2 tsp marjoram1 tsp saltBlend all ingredients together. (If preferred,soybeans may be ground.) Form into pattiesand bake in 350o F oven until brown and set.Makes 8 servings.

Variation: Replace water with tomato juice.

SPAGHETTI SAUCE

1 large onion, chopped3-4 cloves garlic, minced1 green pepper, chopped1 q t canned tomatoes1 c tomato puree3/4 c tomato paste1 c water and/or liquid from olives2 tbsp lemon juice1/4 tsp zest (grated lemon rind – opt.)2-3 dates, chopped very finely1 4-oz can olives1/4 c dried parsley flakes11/2 tsp sweet basil1 tsp oregano1/4 tsp thyme2 tsp salt

Stir-steam onion, green pepper, and garlic insmall amount of water or liquid from olives.Add remaining ingredients. Simmer for 20 to30 minutes.

Variation: Replace dates with 2 to 3 table-spoons of frozen orange concentrate.

SPAGHETTI SAUCE WITH SQUASH

Omit tomato puree and dates from above recipe.Stir steam 1 to 11/2 cups grated winter squashwith other vegetables. Proceed as above.

GREEN RICE

2 c cooked brown rice1 c cubed American Cheese1 c chopped chives1 c chopped parsley1 c soaked soybeans1 c boiling water

salt if necessary


77--RRxx 189

Blend soaked soybeans and water until creamy.Combine with rice and cheese. Bake in coveredbaking dish 30 minutes at 350o F. Stir inchopped chives and parsley, and salt if needed.Bake an additional 5 minutes.


11 -- RR xx 190

RR EE CC II PP EE SS


PUMPKIN PIE

11/2 c chopped dates11/4 c water1 c clean, raw cashews1 tbsp coriander1/2 tbsp cardamon1 tsp vanilla1/2 tsp salt1 16-oz can pumpkin2/3 c water2 tsp Emes gelatin

Partially baked pie crust

Blend first 7 ingredients until very smooth.Add to pumpkin; and stir until well mixed.Bring 2/3 cup water to boil and add Emes. Stiruntil dissolved. Add to pumpkin mixture andstir well. Pour into pie crust. Bake at 350o Ffor 50 minutes. Let cool. Top with a desserttopping if desired.

EXCELLENT PIE CRUST

Whiz1/2 c raw cashews, cleaned1/4 tsp salt1/2 c less 2 tbsp water

Stir into11/4 c (or more) barley, millet or rice

flour

Roll between 2 sheets of plastic, or waxed paper.Remove top sheet, place crust in pie plate, andremove second sheet. Trim, and bake at 350o Ffor 12 minutes. Fill and continue baking asneeded. Makes 1 crust.

NOTE: Do not use wheat flour. It will not make a tender crust. Barley makes most tender crust.

FRUITED KANDY YAMS

4 lbs fresh yams (or sweet potatoes)2 20 oz can pineapple tidbits

in own juice2-3 tbsp frozen orange juice concentrate1/2 tsp salt (optional)

Bake yams until almost tender. Cool enough topeel. Drain juice from pineapple, and simmerover low heat to concentrate it to about a

quarter or third of the original volume. Addtidbits, orange concentrate, and salt. Peel and

slice yams, placing the slices in a 9 x 13 pyrexbaking dish. Spoon pineapple sauce over yamsand reheat in a 350o F oven for 20 to 30minutes. The liquid should be absorbed.

Note: This may be prepared a day ahead. Also,this may be completed on stove top on low heat.

FRESH YAMS IN ORANGE SAUCE(Refreshing change from candied yams)

4 lbs fresh yams or sweet potatoes2 tbsp cornstarch or arrowroot powder2 c orange juice1/2 c pitted dates11/2 tsp grated orange peel

Cook or bake yams until nearly tender. Peeland slice. Place slices in a large casserole dishwith a cover. Blend remaining ingredientsuntil smooth, and simmer in small saucepanuntil mixture thickens, stirring constantly.Pour sauce over yams, cover and bake 45minutes at 400o F. Remove cover, and bake anadditional 15 minutes. Garnish with orangeslices and sprigs of mint.

Note: This can be assembled a day ahead andrefrigerated until ready to heat and serve.

Alternate Method: Scrub yams, and peellightly. Slice, and place in a large coveredcasserole dish. Proceed as above, baking yamswith sauce until tender, about 45 minutes.

WINTER FRUIT RING

2 c boiling water or fruit juice11/2 tbsp Emes gelatin3/4 c finely chopped dried apricots

or prunes3/4 c Nutri-grain Nuggets3/4 c raisins, finely chopped3/4 c walnuts or pecans,

finely chopped1/4 c dates, finely chopped

Stir Emes into boiling water until dissolved.Stir in remaining ingredients and pour into aring mold or other mold, and refrigerate untilset. Garnish with mint leaves and orange orlemon twists, if desired.


Serving Suggestion: Fill ring with fresh fruitjust before serving.

THANKSGIVING LENTIL LOAF

1 c tomato puree11/2 c dry bread crumbs2 tbsp soy flour1 c coarsely chopped walnuts1 onion, finely chopped1 c grated carrots1 c chopped celery1 tsp salt1/2 tsp oregano1/2 tsp each sage, thyme, marjoram

Combine above ingredients and mix well. Thenfold in carefully:

2 c cooked lentils (scant 1 c raw)

Bake in a quart-and-a-half casserole dish 1 to11/4 hours at 350o F. This is nice baked in aprepared ring mold.

RAW CRANBERRY-ORANGE RELISH

1 c packed datesor 1/2 c honey

6 oz frozen orange juice concentrate1 lb cranberries, sorted and washed1 whole orange, cut in pieces

(including rind)2 tbsp honey

FOOD GRINDER: Grind orange, cranberriesand dates on medium grind. Mix in orangejuice concentrate and honey.

FOOD PROCESSOR: Chop cranberries on“pulse” and put in a large bowl. Chopremaining ingredients on “pulse” until orangeis minced (but not too finely). Mix al lingredients together in bowl.

NOTE: This relish may be made in a variety o fways. Whichever method you use, however, therelish should not be chopped too finely. It isbest made a day ahead so that the flavors havetime to blend.

COOKED CRANBERRY-ORANGE RELISH

Use dates, and replace extra honey with 2 to 3rings of dried pineapple, diced. Discard orangerind (optional), and grind/chop orange.

Simmer all ingredients until cranberries pop.Cool. Blend half of mixture until smooth. Stirin remaining cooked relish. Chill and serve.

CREAMY TOMATO GRAVY

1 qt canned tomatoes1/2 c clean, raw cashews1/2 c well-cooked brown rice1 large onion, chopped2 tsp honey (opt)1-2 tsp salt1 clove garlic, minced1/4 tsp oregano1/2 c water

Blend cashews and rice with about 1 cup of thetomatoes until very smooth. Add remainingtomatoes and other ingredients, except water,and continue blending until smooth. Pour intoa saucepan. Rinse blender with 1/2 cup water,then pour into saucepan. Simmer for 10minutes, stirring frequently. If necessary,thicken with cornstarch mixed with a littlecold water or blend in more rice.

SIMPLE OAT-NUT BURGERS(Excellent STROGANOFF burgers)

41/2 c water1/2 c liquid aminos1 bay leaf

Bring the above ingredients to a boil. Reduceheat, and add:

41/2 c rolled oats1 medium onion, chopped2 - 4 garlic cloves, minced1 c pecans (or other nuts), chopped

Mix well. Form into patties with a scoop. Bake45 minutes at 350o. Yield: 20 burgers.

RANCH DRESSING

1/2 c raw cashews, cleaned1 c boiling water2 tbsp lemon juice1/3 c onion, chopped1 clove garlic1/2 tsp salt2 tsp parsley (dried))

or 4 tsp fresh minced parsley


1/2 tsp dill weed

Blend first 6 ingredients until smooth. Stir inthe dill weed and parsley. Chill and serve.Note: Do not blend after adding herbs.

MILLIE'S APPLE SALAD

10 Apples (medium)golden delicious are best

1 20 oz can crushed pineapple/in juice2 Tbsp frozen orange juice1 c raisins1/4 c almonds (grated or chopped fine)

Place pineapple in large bowl. Grate applesinto the bowl, stirring shredded apples intopineapple to keep them from browning. Addthe rest of the ingredients, and mix well. Thissalad is better the second day after the flavorsblend. It may be stored in refrigerator for up toa week.

Variations: Coconut, or other nuts/seeds maybe used, and a few chopped dates may be added.

RICE BUFFET SALAD

31/2 c cooked brown rice2 sweet green peppers,

chopped1 small onion, finely chopped2 small cloves of garlic,

minced3/4 c coarsely chopped almonds

or walnuts1/4 c chopped parsley

Combine the above ingredients in a large bowl.

1/4 c lemon juice1 tbsp tahini (sesame seed butter)

opt.1 tsp paprika1/2 tsp salt

Cream tahini in lemon juice, add seasonings,and pour over the rice mixture. Toss to mixingredients well. Refrigerate until serving time.

Lettuce3 medium tomatoes, quartered2 tbsp chopped fresh basil or

parsley, or other fresh herb1 recipe of a slicing cheese

Arrange a bed of lettuce on large shallowserving platter. Mound the rice mixture in thecenter. Surround the salad with anarrangement of tomato wedges and slicedcheese. Scatter chopped herbs over all.

BAKED GARLIC POTATOES

2 lbs large potatoes1/3 c fresh lemon juice1/2 c water2 tsp oregano (or 1 tbsp fresh,

minced)3 cloves garlic, minced1 tbsp tahini (raw)1 tsp salt

Scrub potatoes, and cut in 1/2 inch strips. Stirtahini smooth in a small part of the water. Stirin lemon juice, seasonings,and. the rest of thewater. (This may be done in the 9 x 13" bakingdish.) Add potatoes, turning them in the liquidto coat all sides. Set baking dish on a sheet o ffoil to prevent burning potatoes on bottom.Bake in a 450o oven about 1 hour.

SCRAMBLED TOFU II

1 lb firm tofu1/2 c chopped green onions1/2 c sliced olives1/4 c slivered almonds2 tsp Bragg’s liquid aminos11/2 tsp Chicken-style Seasoning1 tsp parsley flakes1 small onion, chopped1 clove garlic, minced1/4 tsp turmeric (opt)

Drain tofu thoroughly in a colander for severalhours, or overnight, before using. Mashdrained tofu in a bowl and mix in remainingingredients. Bake at 350o F for 30 minutes, orsimmer in a nonstick skillet for about 20minutes, or until all liquid has evaporated,stirring occasionally. Best if mixed severalhours before cooking, to let flavors blend.

Variation: Combine with white sauce andserve over toast for Creamed Tofu Breakfast.

MOCK PARMESAN CHEESE

1 c sesame seeds (lightly toasted )


1/2 c food yeast1/2 tsp onion powder1/4 tsp garlic powder1/2 tsp salt

Blend dry until seeds are a fine meal. (Toastingthe seeds is optional.)

“CHEESE” CAKE

Blend until smooth:1/2 c blanched almonds1 c hot water

Add the following:

3/4 c honey1 tsp vanilla1/2 tsp coconut flavor or up to 1 tsp1 brick of tofu2 - 3 tbsp lemon juice1 tbsp Emes gelatin

Blend until smooth. Pour into partially bakedNutri-grain pie crust. Bate about 30 minutes at350o, or until set

Variation: Replace coconut flavor with 1 to 2tablespoons of yeast flakes

Topping:

2 c unsweetened grape juice orpineapple juice

4 tbsp minute tapioca2 - 3 dried pineapple rings, chopped

(juice dipped)

Simmer until thick and clear. Blend untilsmooth. Return to pan and add:

2 c blueberries (or more as desired)

Serve over “Cheese” Cake.

Variation: Replace pineapple rings with 6 to 8pitted dates, chopped.

FRESH APPLE PIE

2 c pineapple juice31/2 tbsp minute tapioca flour1 tsp ground coriander3 c grated apple

Blend juice and tapioca, and coriander briefly.Simmer over low heat until clear, andthickened, stirring occasionally. Cool, andmix with the grated apples. Put in bakedAlmond-oat Pie Crust. Top with unsweetenedmacaroon coconut if desired. Chill, and serve.

Variation: Replace pineapple juice with whitegrape juice.

ALMOND-OAT PIE CRUST

1 c ground almonds,or blended to a very fine meal

1 c oat flour (rolled oats blended)1/2 tsp salt1/4 c water or fruit juice

Mix dry ingredients well. Add liquid, and mix.Press into pie pan, or roll between 2 pieces ofwax paper with a rolling pin. Bake 15 minutesat 350o.

Alternate Method: Use food processor.

DATE RICE PUDDING

3 c cooked brown rice1 c chopped dates1/2 tsp grated lemon or orange

rind11/2 c orange juice, or more1/2 c raw cashews, washed1 ripe banana (opt.)11/2 tsp vanilla1/4 tsp salt2 tsp ground coriander (opt)

Spread half of the rice evenly in bottom ofbaking dish. Spread chopped dates over therice, and cover with remaining rice. Blendremaining ingredients, and pour over the rice.Bake at 350o F for about 45 minutes. Serve hotor chilled.

SLICING “CHEESE”

Soak in blender a few minutes:1/2 c cold water21/2 tbsp Emes gelatin, or up to 3 tbsp

Add to blender:1 c hot cooked millet1/4 c cashews


1 tbsp lemon juice2 tbsp chopped onion1 clove garlic1 pimiento for color11/2 tsp caraway seeds (or dill or celery)1 tsp salt

black olives (opt.)

Liquefy until smooth. Pour into mold.Refrigerate. Unmold, and slice. To grate,freeze first.

LEAVES FROM THETREE OF LIFE

In the midst of the street of it, and on eitherside of the river, was there the tree of life,which bare twelve manner of fruits, andyielded her fruit every month: and the leaves ofthe tree were for the healing of the nations.

Revelation 22: 2

In the beginning God created the heaven andthe earth. So God created man in His ownimage, in the image of God created he him.

Genesis 1:1,27

And the Lord God. . . put him into the garden ofEden to dress it and to keep it. Genesis 2:15

I have given you every herb bearing seed. . . andevery tree, in the which is the fruit of a treeyielding seed: to you it shall be for meat.

Genesis 1:29

But Adam and Eve did not trust God. Theylistened to the wrong voice, so the humanfamily needs healing. See Genesis 2 and 3.

Christ’s work was, and is, to heal and restoreus,-- mentally, physically, and spiritually.

“And whithersoever He entered, into villages,or cities, or country, they laid the sick in thestreets, and besought him that they mighttouch if it were but the border of his garment:and as many as touched him were made whole.(Also Mark 15:28) Mark 6:56(Mark 5:34, Matt 17:20, and Luke 7:1-10)

He sent His Word and healed them.Psalm 107:20

And the Word was made flesh, and dwelt amongus. . . . full of grace and truth. . . And of hisfulness have all we received, grace for grace.

John 1:14, 16

In Him was life: and the life was the light o fmen. John 1:4

Beloved, I wish above all things that thoumayest prosper and be in health, even as thysoul prospereth. III John 2

Thou wilt shew me the path of life: in thypresence is fulness of joy: at thy right hand arepleasures for evermore. Psalm 16:11God be merciful unto us, and bless us, and causehis face to shine upon us. That thy way may beknown upon earth, thy saving health amongall nations. Psalm 67:1,2

There is a way which seemeth right unto a man,but the end thereof are the ways of death.

Proverbs 14:12

But unto you that fear my name shall the Sunof Righteousness arise with healing in hiswings. . . Malachi 4:2

. . . I am fearfully and wonderfully made;marvelous are thy works. Psalm 139:14

Know ye not that ye are the temple of God, andthat the Spirit of God dwelleth in you? if anyman defile the temple of God, him shall Goddestroy: for the temple of God is holy, whichtemple ye are. I Corinthians 3:16,17

I have chosen the way of truth. . . . Grant me thylaw graciously. Psalm 119:30, 29

And ye shall know the truth, and the truthshall make you free. If the Son therefore shallmake you free, ye shall be free indeed..

John 8:32, 26

For I the Lord thy God will hold thy right hand,saying unto thee, Fear not, I will help thee.(Also verse 10) Isaiah 41:13 (And Isaiah 41:10; 27:5, and Psalm 119:173)

Whereby are given unto us exceeding great andprecious promises, that by these ye might bepartakers of the diving nature, having escapedthe corruption that is in the world through lust. (Also verses 1-10) II Peter 1:4


For it is God which worketh in you both to wil land to do of His good pleasure.

Philippians 2:13

This is the day which the Lord hath made; wewill rejoice and be glad in it. Psalm 118:24But Daniel purposed in his heart that he wouldno defile himself with the portion of the king’smeat, nor with the wine which he drank:. . . Godgave them knowledge and skill in all learningand wisdom:. . . the king. . . found them tentimes better than all the magicians andastrologers that were in all his realm.

Daniel:8, 17, 20

Whether therefore ye eat, or drink, or whatso-ever ye do, do all to the glory of God.

I Corinthians 10:31

. . . eat in due season, for strength, and not fordrunkenness. Ecclesiastes 10:17

A merry heart doeth good like a medicine; but abroken spirit drieth the bones. Proverbs 17:22

Except the Lord build the house, they labour invain that build it. Psalm 127:1

The sleep of a labouring man is sweet, whetherhe eat little or much. (Also Genesis 3:19 andEcclesiastes 3:13) Ecclesiastes 5:12

She openeth her mouth with wisdom; and inher tongue is the law of kindness.

Proverbs 31:26

That our sons may be as plants grown up intheir youth, that our daughters may be ascorner stones, polished after the similitude of apalace. Psalm 144:12

. . . Add to your faith virtue; and to your virtueknowledge; and to knowledge temperance; andto temperance patience; and to patiencegodliness; and to godliness brotherly kindness;and to brotherly kindness charity.

I Peter 1:5-7

By the grace of God I am what I am.I Corinthians 15:10

Now faith is the substance of things hoped for,the evidence of things not see. Hebrews 11:1

Thy faith hath made thee whole. Mark 10:52

. . . Let him ask in faith, nothing wavering.(Also James 1:3; 2; and 5:14-16) James 1:6

. . . Now abideth faith, hope and charity.I Corinthians 13:13

There is a way that seemeth right unto a man,but the end thereof are the ways of death.

Proverbs 16:26. . . Depart; for this is not your rest: because it ispolluted, it shall destroy you. Micah 2:10

Come unto me, all ye that labour and are heavyladen, and I will give you rest. Matthew11:28

Rest in the Lord, wait patiently for him.Psalm 37:7

In returning and rest shall ye be saved; inquietness and confidence shall be yourstrength. Isaiah 30:15

God is love. . .For this is the love of God, that wekeep his commandments: and his command-ments are not grievous. I John 4:8; 5:3

I have loved thee with an everlasting love.Jeremiah 31:3

Faith which worketh by love. Galatians 5:6

God hath not given us the spirit of fear: but ofpower, and of love, and of a sound mind.

II Timothy 1:7

Let this mind be in you which was also inChrist Jesus. Philippians 2:5

And with His stripes we are healed. Isaiah53:5

Bless the Lord, O my soul. . . who forgiveth al lthine iniquities, who healeth all thy diseases. .

Psalm 103:3(Also Psalm 147:3, and Jeremiah 17:15)

. . . Come boldly unto the throne of grace. . .obtain mercy, and find grace to help in time ofneed. Hebrews 4:16

My grace is sufficient for thee.II Corinthians 12:9

If MY People. . . shall humble themselves, andpray and seek My face, and turn from theirwicked ways; then will I hear from heaven, andwill forgive their sin, and will heal their land.

II Chronicles 7:14

For we are saved by hope. Romans 8:24


To him that overcometh will I grant to sit withme in my throne, even as I also overcame. . .

Revelation 3:21

Blessed are they that do His commandments,that they may have right to the tree of life. . .

Revelation 22:14

Bibliography

Clifford R. Anderson, M.D., Modern Ways to Health. Southern Publishing Association, Nashville,Tennessee.

Winston J. Craig, Nutrition for the Nineties, Golden Harvest Books, P. O. Box 47, Eau Claire,Michigan. 49111.

Jay Milton Hoffman, Ph.D., The Missing Link. Professional Press Publishing Company, 13115Hunza Hill Terrace, Valley Center, Calif., 92082

J. H. Kellogg, M.D., The Home Book of Modern Medicine, Modern Medicine Publishing Company,Ltd., Battle Creek, Michigan.

Zane R. Kime, M.D., M.S., Sunlight. World Health Publications, Box Number 408, Penryn, CA,95663.

H. E. Kirschner, M.D., and Herbert Clarence White, A.B., Are You what You Eat? The How and Whyof Organic Gardening. H. C. White Publications, P. O. Box 8014, Riverside, California, 92505

Agatha Thrash, M.D., and Calvin Thrash, M.D., The Animal Connection. Yuchi Pines Institute, Seale36875

Agatha Moody Thrash, M.D., and Calvin L. Thrash, Jr., M.D., Nutrition for Vegetarians, ThPublications, Yuchi Pines Institute, Health Education Department, Seale, Alabama, 36875.

Ellen G. White, Counsels on Diet and Foods,,Review and Herald Publishing Association, Washington20039-0555, Hagerstown, MD., 21740.

Ellen G. White, Ministry of Healing, Review and Herald Publishing Association, Washington, DC., 20555, Hagerstown, MD., 21740.

Ellen G. White, Healthful Living, Leaves-of-Autumn Books, P. O. Box 440, Payson, Arizona, 85541

Julius Gilbert White, Abundant Health. Northwestern Publishing Association, P. O. Box 20234, SacramCalif., 95820

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVEGETARIAN WHOLE FOODS COOKERY AND HEALTH SEMINAR

Recommended ReadingClifford R. Anderson, M.D., Modern Ways to Health. Southern Publishing Association, Nashville,Tennessee.

Phyllis Austin, Agatha Thrash, M.D., Calvin Thrash, M.D., Natural Remedies. Family HealthPublications, 8777 E. Musgrove Hwy, Sunfield, MI, 48890.

Winston J. Craig, Nutrition for the Nineties, Golden Harvest Books, P. O. Box 47, Eau Claire,Michigan. 49111.

Clarence W. Dail,, M.D., and Charles Thomas, Ph.D., Simple Remedies for the Home,. 182 DonivanRoad, Brushton, NY, 12916.

Jay Milton Hoffman, Ph.D., The Missing Link. Professional Press Publishing Company, 13115Hunza Hill Terrace, Valley Center, Calif., 92082

Zane R. Kime, M.D., M.S., Sunlight. World Health Publications, Box Number 408, Penryn, CA,95663.

H. E. Kirschner, M.D., and Herbert Clarence White, A.B., Are You what You Eat? The How and Whyof Organic Gardening. H. C. White Publications, P. O. Box 8014, Riverside, California, 92505

Agatha Thrash, M.D., and Calvin Thrash, M.D., The Animal Connection. Yuchi Pines Institute,Seale, AL. 36875

Agatha Thrash, M.D., and Calvin Thrash, M.D., Home Remedies. (Hydrotherapy, Massage,Charcoal, and Other Simple Treatment.) Thrash Publications, Rt 1, Box 273, Seale, Alabama,36875.

Agatha Moody Thrash, M.D., and Calvin L. Thrash, Jr., M.D., Nutrition for Vegetarians, ThrashPublications, Yuchi Pines Institute, Health Education Department, Seale, Alabama, 36875.

Ellen G. White, Counsels on Diet and Foods,,Review and Herald Publishing Association,Washington D.C., 20039-0555, Hagerstown, MD., 21740.

Ellen G. White, Ministry of Healing, Review and Herald Publishing Association, Washington, DC.,20039-0555, Hagerstown, MD., 21740.

Ellen G. White, Healthful Living, Leaves-of-Autumn Books, P. O. Box 440, Payson, Arizona, 85541

Julius Gilbert White, Abundant Health. Northwestern Publishing Association, P. O. Box 20234,Sacramento, Calif., 95820

GARDENING FORHEALTH . . .

If my people, which are called by myname, shall humble themselves, andpray, and seek my face, and turn fromtheir wicked ways; then will I hear fromheaven, and will forgive their sin, andwill heal their land.

II Chronicles. 7:14

Here are a few suggestions for your gardeningpleasure, that will provide soil conditions forhealthy plants without the use of animalfertilizers.

Prepare soil well. Rototill/spade 6 to 8 inchesdeep; however, don't work soil to a powder.Rake instead.

If you turn under a cover crop, let the soil stand2 to 3 weeks before planting.

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar APPENDIX C

Clay soils are very dense; modify with sand,compost, cover crops, lawn clippings, etc.

Have your soil tested; adapt fertilizers to theneeds/conditions of your soil.

Basic Fertilizers: Make V-shaped furrows forplanting about 5 inches deep.

_ _ _ _ _ _ _ _______Ground level

====================Top soil cover (compressed)

o o o Seeds

=================1/2 inch cover of soil

+++++++++++++Lime (generous amount)

;;;;;;;;;;;;;;;Soybean meal* (moderate amount)

::::::::::Rock phosphate (moderate amount)

,,,,,,,Potash (small amount)

....Trace minerals (Small amount)

,.

*Or alfalfa meal/pellets, cottonseed meal, orother organic wastes available in your area.

Build soils by adding organic compost.Compost weeds, leaves, lawn clippings, kitchenwastes, wood chips, sawdust,— any organicmaterials (preferably plant types to minimizedisease source).

Organic materials break down more quickly inwarmer climates and/or areas with heavyrain-fall; therefore, they do not add muchorganic material to soils. In cooler climateswith plenty of rainfall there is a tendencytoward deeper soils and the preservation oforganic matter in the soil.

Do not use commercial fertilizers.

Do not use lime on potatoes, blueberries,rhododendrons, nor azaleas.

Cultivate to keep weeds down.

Banding with fertilizer: Irrigate gardenregularly to keep fertilizers moving down withroot tips.

Fruit trees: Plant trees in full sun.Prune annually, or at least every other

year.

Mulch trees with straw, alfalfa hay, or weeds.These should be placed at the drip line, andkept away from the trunk of the tree.

In the spring put a band of fertilizers, includinglime, at the "drip line". Stir into the soil atleast 1 inch deep with a potato fork. Be carefulnot to dig deep enough to break surface feederroots.

Contributed by M. G. Tillotson

Recommended Reading

Phyllis Austin, Agatha Thrash, M.D.,Calvin Thrash, M.D., NaturalRemedies. Family Health Publica-tions, 8777 E. Musgrove Hwy,Sunfield, MI, 48890.

Winston J. Craig, Nutrition for theNineties, Golden Harvest Books, P. O.Box 47, Eau Claire, Michigan. 49111.

Milton G. Crane, papers on The Roleof Cholesterol and Excess Fat in theDiet; Another Look at Fat in the Diet;“Free Radicals” and “Anti-oxidants,” -Why are they important?; The Use of

Progesterone and/or Estrogen inOsteoporosis; andVitamin B Studiesin Total Vegetarians (Vegans). c/oWeimar Institute, Box 486, Weimar,CA, 95736. (Send stamped, self-addressed envelope for informationon these and other papers/books thatare available.)

Clarence W. Dail, M.D./Charles S.Thomas, Ph.D., Simple Remedies forthe Home. TEACH Services, 182Donivan Road, Brushton, New York12916.

LLEEAAVVEESS FFRROOMM TTHHEE TTRREEEE OOFF LL IIFFEEVegetarian Whole Foods Cookery and Health Seminar APPENDIX D

Zane R. Kime, M.D., M.S., Sunlight.World Health Publications, BoxNumber 408, Penryn, CA, 95663.

H. E. Kirschner, M.D., and HerbertClarence White, A.B., Are You what YouEat? The How and Why of OrganicGardening. H. C. White Publications,P. O. Box 8014, Riverside, California,92505

Agatha Thrash, M.D., and CalvinThrash, M.D., The Animal Connection.Uchee Pines Institute, Seale, AL.36875

Agatha Thrash, M.D. and CalvinThrash, M.D., Charcoal. New LifestyleBooks, Seale, Alabama, 36875.

Agatha Thrash, M.D., and CalvinThrash, M.D., Home Remedies.(Hydrotherapy, Massage, Charcoal,and Other Simple Treatment.)Thrash Publications, Rt 1, Box 273,Seale, Alabama, 36875.

Agatha Moody Thrash, M.D., andCalvin L. Thrash, Jr., M.D., Nutritionfor Vegetarians, Thrash Publications,Uchee Pines Institute, HealthEducation Department, Seale,Alabama, 36875.

Ellen G. White, Counsels on Diet andFoods, Review and Herald PublishingAssociation, Washington D.C., 20039-0555, Hagerstown, MD., 21740.

Ellen G. White, Ministry of Healing,Review and Herald PublishingAssociation, Washington, DC., 20039-0555, Hagerstown, MD., 21740.

Ellen G. White, Healthful Living,Leaves-of-Autumn Books, P. O. Box440, Payson, Arizona, 85541

Julius Gilbert White, Abundant Health.Northwestern Publishing Association,PO Box 20234, Sacramento, CA,95820Bibliography

Clifford R. Anderson, M.D., Modern Ways to Health.Southern Publishing Association, Nashville, Tenn.

Paddy Shannon Cook, et al, Alcohol, Tobacco, andOther Drugs May Harm the Unborn, U. S. Departmentof Health and Human Services, DHHS PublicationNo. (ADM)90-1711

Edith Young Cottrell, Research Nutritionist, TheOats, Peas, Beans & Barley Cookbook, TheWoodbridge Press, P O Box 6189, Santa Barbara, CA93111.

Winston J. Craig, Nutrition for the Nineties, GoldenHarvest Books, P. O. Box 47, Eau Claire, Michigan.49111.

M. G. Hardinge, Medical Evangelism,College of Medical Evangelists, Loma Linda, CA

Jay Milton Hoffman, Ph.D., The Missing Link.Professional Press Publishing Company, 13115Hunza Hill Terrace, Valley Center, Calif., 92082

J. H. Kellogg, M.D., Health Reformer.

J. H. Kellogg, M.D., The Home Book of ModernMedicine, Modern Medicine Publishing Company,Ltd., Battle Creek, Michigan.

Zane R. Kime, M.D., M.S., Sunlight. World HealthPublications, Box Number 408, Penryn, CA, 95663.

Surgeon General’s Report, Summary and Recom-mendations, 1988, Superintendent of Documents, U.S. Government Printing Office, Washington, D.C.,20402.

Agatha Thrash, M.D., and Calvin Thrash, M.D., TheAnimal Connection. Uchee Pines Institute, Seale,AL. 36875

Agatha Thrash, M.D. and Calvin Thrash, M.D.,Charcoal. New Lifestyle Books, Seale, Alabama,36875.

Agatha Thrash, M.D., and Calvin Thrash, M.D., HomeRemedies. (Hydrotherapy, Massage, Charcoal, and


1 -Rx

Other Simple Treatment.) Thrash Publications, Rt 1,Box 273, Seale, Alabama, 36875.

Agatha Moody Thrash, M.D., and Calvin L. Thrash,Jr., M.D., Nutrition for Vegetarians, ThrashPublications, Uchee Pines Institute, HealthEducation Department, Seale, Alabama, 36875.

Ellen G. White, Counsels on Diet and Foods, Reviewand Herald Association, Washington D.C., 20039-0555, Hagerstown, MD., 21740.

Ellen G. White, Ministry of Healing, Review andHerald Publishing Association, Washington, DC.,20039-0555, Hagerstown, MD., 21740.

Ellen G. White, Healthful Living, Leaves-of-AutumnBooks, P. O. Box 440, Payson, Arizona, 85541

Ellen G. White, Thoughts from the Mount of Blessing,Pacific Press Publishing Association, Boise, Idaho.

Julius Gilbert White, Abundant Health.Northwestern Publishing Association, P. O. Box20234, Sacramento, Calif., 95820

Periodicals, Journals, etc.

Milton G. Crane, papers on The Role of Cholesteroland Excess Fat in the Diet; Another Look at Fat inthe Diet; “Free Radicals” and “Anti-oxidants,” - Whyare they important?; The Use of Progesterone and/orEstrogen in Osteoporosis; and Vitamin B Studies inTotal Vegetarians (Vegans). c/o Weimar Institute,Box 486, Weimar, CA, 95736.

Adventist Review, 55 West Oak Ridge Drive,Hagerstown, MD, 21740

American Journal of Cardiology,, 249 W 17th Street,New York, NY, 10011-5301

American Journal of Clinical Nutrition, 9650Rockville Pike, Bethesda, MD, 20814

American Journal of Medical Science

Archives of Neurology, 515 N. State Street, Chicago,IL 60610

Emphasis, Your Health, Uchee Pines Institute,, 30Uchee Pines Road, #31, Seale, Alabama, 36875-5703.

Journal of American Dietetic Association, TheAmerican Dietetic Association, 216 W Jackson Blvd.,Suite 800, Chicago, IL, 60606-6995

JAMA, American Medical Association,535 N Dearborn St, Chicago, IL, 60610

Nutrition Review, 175 Fifth Avenue, New York, NY,10010

Reader’s Digest, Reader’s Digest Association, Inc.,Pleasantville, NY 10570

Science Digest, P O Box 10076, Des Moines, IA 50350

Science News, Science Service, Inc.,1719 N Street NW, Washington, DC, 20036

The New England Journal of Medicine,Massachusetts Medical Society, 10 Shattuck Street,Boston, MA 02115-6094; P O Box 803, Waltham, MA,02254-0803.

Weimar Institute TIDINGS, PO Box 486, Weimar,CA, 95736-0486