All would profit by practicing item 5, as the free use of concentrated sugars is
damaging to the health in many ways. (See subtopic Sugar in Lesson 2.)
Note that the Surgeon General points out that dietary excess and imbalance of
nutrients are among the causes of illness and premature death.
1 17
Dr. Craig notes that, “Typically one- A wealth of life-sustaining whole foods
half of the calories in the diet [of the are available to us,— a variety of fruits
average American] are empty or and vegetables, whole grains and
refined calories that are deficient in legumes, nuts and seeds,— that were
vitamins, minerals, and fiber.” designed to meet our nutritional
Winston J. Craig, Ph.D., R.D., needs.
Nutrition for the Nineties, 9
He also notes that according to a Each nutrient in any one food has its
national survey made by the National specific function. Some are needed
Cancer Institute, “almost one-half of for cell metabolism or as building
all adult Americans ate no fruit or fruit blocks for cell structures, as raw
juice, and one-half ate no vegetables. materials for various products (such as
The average person ate [daily] only for makng digestive juices, hormones,
one serving of fruit and less than 2 and good cholesterol); some of the
servings of vegetables.” Ibid., 110, vitamins help preserve fatty acids in
111 foods as well as performing their
functions in body cells. This
“Several studies have reported a harmonious completeness is lost in
significant protective effect associated processed, refined foods. The
with the consumption of fruits and addition of preservatives, artificial
vegetables, and some have shown an vitamins, and other additives,
increased risk associated with meat compound the nutritional problems.
consumption.” Ellen B,. Gold, Ph.D., and
John L. Cameron, M.D., Chronic Pancreatitis and
Pancreatic Cancer, The New England Journal of
Medicine. V328, No. 20, 05/20/93, p. 1485
Time clock reversed — feel and look younger as aging process is slowed
1 18
1 19
Food may be defined as any substance which, when eaten and absorbed into the
system:
Furnishes force and heat to the body;
as the name indicates, elements, fats and oils are much more
are compounds of carbon with concentrated. Carbohydrates (sugars
“hydrates” (water), or hydrogen and and starches), and proteins, yield
oxygen. about 4 calories per gram; fats yield
about 9 calories per gram. This needs
are also compounds of to be considered when determining
these same elements of carbon, the number of calories in foods from
hydrogen, and oxygen linked together information furnished on food labels.
differently. Fats are not water soluble.
1 20
Fruits and vegetables may be used
freely, forming the foundation of the
diet. Use them fresh as much as
possible.
1 21
1 22
“Dry food that requires mastication is far preferable to porridges. . . .
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
Don’t limit your breakfast to the usual “breakfast foods.” Any good source
of energy (complex carbohydrates), with some protein, and, of course, plenty of
fresh fruits or vegetables,— yes, vegetables,— are excellent foods to start the
day. Note again the advice given above. It may be surprising, but vegetables are
better 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” or Steamed brown rice, or other whole
fruit sauce; or served with vegetables grain topped with legumes, or a
in “cream” or savory sauce. legume gravy.
Steamed brown rice, or other whole Wake up to a baked potato (set the
grain, topped with non-dairy milk or timer), and serve with a
cream, served with fruit and nuts. topping, green gravy, or legume
gravy. Excellent replacement for
served with nuts or greasy hash browns and fried eggs.
seeds and fruit or savory sauce.
Prepare the evening before, and set with fresh
timer to have it ready for breakfast. fruit and nuts. Add a cup of thick
split pea soup for a more hearty meal.
(oil free) with fruit.
Try the various nut, fruit, and/or nut-
Oven potato sticks or slices with grain milks or creams, as well as
whole , for cereal toppings.
1 23
“Grains used for porridge or 'mush' should have several hours’ cooking.
But soft or liquid foods are less wholesome than dry foods, which require
thorough mastication.” Ellen G. White, Counsels on Diet & Foods, 314
1 24
which also are carbohydrate foods. (See Lesson 8.)
1 25
“The stomach has a controlling power upon the health of the entire
body.” Ellen G. White, Healthful Living,
161
The best of foods may be eaten, but if they are not properly digested the system
will not be well nourished. A brief outline of this most important system, with
some guidelines for good digestion are briefly presented here. Some of the
guidelines will be considered in greater detail in future lessons.
1 26
Liquids taken with meals inhib- The digestive
it the flow of saliva, and dilute process continues here for a minor
gastric juices, delaying digestion portion of undigested food. The chief
role of the small intestines is
Foods coated with added fat are absorption of nutrients.
difficult to digest. Water is re-absorbed here. T h e
immediately after a colon is the "holding tank" for food
meal slows digestion. It is better residue. It should empty itself at least
to keep active, but not engage in daily.
strenuous activities.
should be about 30
, including, spices, hours or less from eating to
vinegar, aspirin, alcohol, and defecation. This may be
some other drugs affect, not just checked by eating a generous
the stomach and other digestive portion of beets, or by swallow-
organs, but also the finer sensi- ing a few whole kernels of sweet
bilities of the mind and temper. corn with a meal; then noting
first appearance, and “all clear”
times. Fiber-rich foods such as
Alkaline digestive juices fresh foods and whole grains
here neutralize stomach acids. help shorten transit time.
is also important.
One of the hundreds of
functions of this organ is the
production of bile, which is stored The stomach
and concentrated in the gallbladder, and other organs of digestion need
and poured into the duodenum to rest between work sessions. A mini-
emulsify fats for digestion. mum of five hours from the end of one
meal to the beginning of the next is
The liver has to deal with nutrients needed to allow time for this rest.
which have been absorbed. It changes
them into substances the body can
use, and directs storage of the excess interferes with the inter-
for future use. digestive phase The introduction of
any food into the stomach before the
previous meal has been digested
1 27
interferes with this needed rest, increases risk of disease.
inhibits the digestive process, and
1 28
An experiment conducted at the New She ate dinner at 12:00, and supper
England Sanitarium shows the effects at 6:00 p.m.
of snacking.
X-ray pictures showed breakfast was
A healthy nurse ate an ordinary break- still in the stomach nine hours after it
fast at 7:30 a.m., with barium so X-ray was eaten; and thirteen and one-half
pictures would show progress of hours after breakfast it was still there.
digestion.
The day before this same stomach
During the day she ate four pieces of digested the same type of breakfast,
fudge. with no fudge snacks, in four hours.
One at 9:00 a.m. Julius Gilbert White, Abundant Health, 93, 94
One at 11:00 a.m.,
One at 2:00 p.m., and Even just fruit snacks will delay the
One at 4:00 p.m. digestion for many hours.
Food should be thoroughly chewed to foods eaten should be light, and taken
allow time for the digestion of starch several hours before bedtime.
to begin in the mouth. A sense of “goneness,” and desire for
frequent eating may result when the
Proper clothing is an aid to good organs of digestion are weakened
digestion. Tight bands around the from constant activity. They need a
waist or abdomen hinder the organs good rest, not more food.
of digestion in their work. Bands tight
enough to leave a mark should not be
worn. Also, if the limbs are not The intricate workings of the human
properly clothed during cold weather body are truly marvelous. Taste buds
the blood is chilled back from its not only give pleasure as we eat tasty
natural course and the internal organs foods, but they also serve a practical
become congested. This may cause purpose. Researches have found that
indigestion. the tongue and other sensors in the
gastrointestinal tract, among other
The stomach should be finished with tasks, assess the quality of food in a
its work for the day when we lie down meal and order adjustments to the
to rest,— it should not have to work digestive processes to maximize
while we sleep. Time for rest is absorption of nutrients.
essential for a healthy stomach. See E. Pennisi, Gut counts calories even when we do
not, Science News, November 26, 1994, 359
1 29
this fine tuning of the digestive
process.
1 30
“Taken with meals, water diminishes the flow of the salivary glands; and
the colder the water the greater the injury to the stomach.”
“To quench thirst, pure water, drunk some little time before or after a
meal, is all that nature requires.” Ellen G. White, Healthful Living, 89, 90
No drink should be used at mealtime Iced drinks taken with meals arrest
to wash the food down. Liquids taken the digestion until the stomach can be
with meals make it difficult for food to warmed again.
digest, as the liquid has to be
absorbed before the stomach can do However, water is very essential for
its work. For this reason soups are not good digestion, as well as for the
the best of foods. healthy action of every body cell.
Lesson 3 contains more information
Many times thirst is mistaken for on the role of water in a health pro-
hunger. A glass of water in place of a moting lifestyle. But the need to
snack will allay the thirst, and the drink plenty of water is so important
next meal will be enjoyed more it is introduced here. Sorry! Coffee,
because the stomach has had its rest. tea, and like beverages do not count.
1 31
Avoid between meals.
“Judicious exercise will induce the blood to the surface, and thus relieve
the internal organs. Brisk, yet not violent, exercise in the open air, with
cheerfulness of spirits, will promote the circulation, giving a healthful
glow to the skin, and sending the blood, vitalized by the pure air, to the
extremities.” Ellen G. White, Healthful Living, 132
And the Lord God took the man, and put him into the garden of Eden t o
dress it and to keep it. Genesis
2:15
The human body is made for action. Useful activities, especially when
It might be compared to nicely engaged in cheerfully, are of great
adjusted machinery. In order to keep benefit. Little is gained if the activity
it in good running order it must have is thought of as drudgery. Even a walk
proper care. One part should not be among beautiful surroundings on a
overworked, while another part rusts made-to-order day will not result in
from inaction; the mind and the much good if engaged in with an “ I ’ l l
muscles should each have their share do it if I have to” attitude.
of taxation and exercise.
On the other hand, benefits from
“More people die for want of exercise exercise can be increased if the object
than through over fatigue; very many is to do some good, especially if it is
more rust out than wear out.” to benefit others. This is an excellent
Ellen G. White, Counsels on Health, 173 way to encourage the release of
by the brain, the natural,
It is best to exercise in the open air, safe, pain relieving, memory
rain or shine! enhancing, morphine-like hormone.
2
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
A merry heart doeth good like a medicine; but a broken spirit drieth the
bones. Proverbs 17:22
2
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
“Each organ and muscle has its work to do in the living organism. Every
wheel in the machinery must be a living, active, working wheel. . . A
variety of exercise will call into use all the muscles of the body.” Ibid., 128
2
It is not necessary to join some
aerobics or gymnastics group to gain
the benefits of exercise. Useful
employment, especially in the open
air, is excellent exercise. This could
take in many activities; such as,
Conditioning exercise should be chopping wood, raking leaves, shovel-
preceded by warm-ups for about 10 ing snow, washing the windows or
minutes to enhance the capacity to car, and, of course, gardening. See
exercise. This also tends to prevent Appendix B for Tips on Gardening.
injuries by loosening up tendons, liga-
ments, and joints. Practice deep breathing exercises
while doing some household chores in
A cool-down period after the the open air, such as:
conditioning exercise is also
important. Blood that is trapped in Ironing on the back porch or
the exercising muscles needs to get veranda.
back to the heart and lungs.
Continuing movement “massages” the Kneading bread by hand near an
blood back to the central circulation. open window, or outdoors.
2
For most people, the watchword at Do not rush into your exercise activity.
the beginning of this lesson should be The heart rate should be increased
the guide: gradually,— to a comfortable rate. A
good rule is to continue the activity
long enough to induce perspiration.
This will ensure that the blood is
coursing through all the capillaries,
It isn’t necessary to engage in a not just trickling through a few of
“training” type exercise program to them at a time, as may be the situa-
increase the heart rate to a certain tion when one is sedentary.
count. However, the daily routine
should include time for some outdoor Activities should be varied to call into
activity that will provide moderate to action all the muscles of the body.
brisk exercise for at least 30 minutes. Remember to include strength
More would be better. Moderate to building, as well as aerobic, activities.
brisk daily exercise is better than
strenuous exercise once or twice a You should feel invigorated and rested
week. Even 20 to 30 minutes three after exercising, not worn out and
times a week will bring a marked sore. You may feel tired for a little
improvement in health over that while, but that should pass. Muscle
experienced in a sedentary lifestyle. soreness may be experienced for a day
We were designed to be active,— in or two after overdoing, but should not
motion,— every day. last much longer than that
2
Dr. Thrash comments, “ In Agatha Moody Thrash, M.D., and Calvin L. Thrash,
Jr., M.D., Nutrition for Vegetarians, 35.
the body, the reverse of the photo-
synthetic process yields energy with
carbon dioxide and water as by-
products. Carbon dioxide is breathed What a wonderful arrangement.
off in the lungs, and water is used to Leaves, powered by the sun, make
hydrate the tissues or is eliminated foods; this energy is released in our
through the kidneys.” bodies as nutrients are metabolized.
Many people think that a liberal them. This is not only a waste of
supply of protein, especially as found nutrients, but also places an extra
in flesh foods, is needed in order to burden on both the liver and kidneys,
perform hard physical labor. Is this and weakens the bones as calcium is
true? used in the process.
“Foods for fuel to produce energy can Fats can be used as fuel, but they do
be carbohydrates, fats, or proteins, not burn as efficiently as carbo-
but hydrates do. Muscle cells can be
“conditioned,” or trained, to use fat
for energy. Such training reduces the
requirement for insulin.
Refined, devitalized, foods may Besides the problems from the lack of
furnish carbohydrates, but they lack nutrients, refined foods are highly
many nutrients found in whole, un- concentrated. It takes 6 - 8 feet of
refined foods that protect or aid the average-sized sugar cane to make one
metabolism of the food. To recombine cube of sugar! Who could eat that
these nutrients in their proper ratio many feet of sugar cane at one time?
as found in natural, whole foods would
take time and skill beyond our
abilities.
See Zane R. Kime, M.D., M.S., Sunlight, 118
2
The free use of sugar in any form tends to clog the system, and is not
unfrequently a cause of disease.” Ellen G. White, Healthful Living, 83
The following warning against an excessive use of sugar was written in 1905,
when sugar consumption was far less than it is today.
The consumption of sugar and other This is amazing! The use of sugars and
sweeteners in was pounds other sweeteners amounts to nearly
per person. This includes corn three-fourths as much as the use of
sweeteners, honey, maple sugar, flour and cereal products!
syrup, sorghums, and low-calorie
sweeteners such as saccharin and
aspartame.
2
The simple sugars (monosaccharides) must take place in the cells to
glucose, dextrose, fructose, and grape maintain good health.
sugar as they come in their natural
state in fruits and plants are excellent Refined carbohydrates, including
fuels for cells to use in producing honey, are absorbed quickly into the
energy and heat. system, calling for insulin to help use
the high level of glucose in the blood.
Sucrose, or common table sugar, is a The insulin lowers the glucose level
double (disaccharide) sugar com- within a short time, resulting in an
posed of one molecule each of “all gone” feeling. More concentrated
fructose and glucose. The very nature sweets are consumed to raise the
of this double sugar is very irritating energy level again, and the process is
to the gastro-intestinal tract until it is repeated again and again.
broken down to its simple sugars in
the small intestine. This is true of Natural, complex carbohydrates, as
sucrose whether in the form of white found in fruits, vegetables, whole
sugar, or the various brown sugars. grains and other natural foods are
easily digested, but they are absorbed
White sugar is pure carbohydrate. and metabolized more slowly,
The vitamins, minerals, and other sustaining a more even energy level.
nutrients found in the cane and beets
have been removed. The various Even natural, unrefined, concentrated
“brown” sugars contain only minimal sweet foods should be used judi-
amounts of minerals. However, all of ciously. Fresh fruits and vegetables,
them are highly concentrated, and as together with whole grains and
such they clog the system, inhibiting legumes, are the best sources of fuel
the delicate chemical reactions that for body cells.
Is not fructose a “natural” sugar, since lactic acid build-up in muscles with
it is found in fruit? Fructose is found the appearance of symptoms of
in fruits; however, the white, finely fatigue. Fructose seems to be more
granulated, product that may be difficult for the biochemical systems
purchased in the market may have to handle than glucose.”
been produced by breaking the tie Agatha Moody Thrash, M.D., and Calvin L. Thrash,
Jr., M.D., Nutrition for Vegetarians, 35.
binding fructose and glucose together
as sucrose, or from corn starch
through chemical reactions. Thus it is Refined sweets are devitalized and
a further refinement of already concentrated. The new, artificial,
refined products. Dr. Thrash notes: and/or rare sweeteners as refined or
artificial products may also be harmful
“When an excess of fructose appears to the body. Some are more difficult
in the blood, it is converted to lactic for the system to digest and/or
acid. Some physiologists associate metabolize than is common sugar.
2
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
“Use little sugar, and cook the fruit only long enough to ensure its
preservation.” Ellen G. White, Counsels on Diet and Foods, 311
Sucrose is hydrolyzed when boiled in Not much liquid is needed when fruit
water with acids, or digested in the is packed tightly into jars, then very
gut. This changes it to invert sugar; little added sweetening will make it
that is, separates it into its simple tasty. The less liquid used, the less
sugar components of glucose and sweetening needed. Fruit juices, such
fructose. Honey is mainly invert sugar; as pineapple or apple, may be used for
not as refined as hydrolyzed sucrose, all or part of the liquid, reducing or
but still a concentrated sweet! In the eliminating the need for other sweet-
canning process sucrose will be con- eners. We need to remember, how-
verted to invert sugar. But the guide- ever, that some commercial
line is, “use little sugar,” as any sugar “unsweetened” juices may have added
is highly concentrated and refined. sweeteners.
If used, use refined sugars sparingly; Dried fruits, such as raisins, prunes,
and other concentrated sweeteners, apples, apricots, etc., can be used as
such as syrups, sorghum, and concen- staple articles of diet much more
trated fruit juices, judiciously. freely than is customary if they can be
obtained at reasonable prices. They
Artificial chemical sweeteners should are good energy foods, bringing health
not be used. The body was not and vigor to those who use them.
designed to deal with them.
Sweet treats can be made of
Many are tempted to eat rich desserts wholesome ingredients that will
after having eaten all that was needed furnish part of the nutrients for the
to nourish the system. In addition to meal. A good practice is to place the
placing an extra load on the digestive dessert on the table with the other
organs, the devitalized ingredients in food, or let diners know that it will be
these rich desserts clog the system. served, thus encouraging temperance.
Learn to enjoy the natural sweetness The recipes for this lesson furnish a
in foods, especially the fruits. Many sampling of sweet treats made with
vegetables are sweet to the taste, such natural sweets, some with concentra-
as squash, sweet corn, tender peas, ted sweeteners, as concentrated fruit
and carrots. Enjoy them! juices or honey. Use temperately!
2
Insulin and chromium are required to consumed, chromium must be taken
move sugar from the blood stream from body stores, if available, in order
into cells where it can be burned. to use the sugar. Disease is invited as
chromium reserves are depleted.
Many natural foods contain chromium,
but most of it is removed when foods Chromium is also needed to move fat
are refined, so the diet of the Average and amino acids from the blood
American contains very little. When stream into body cells.
refined sugar (with no chromium) is See Zane R. Kime,. M.D., M.S., Sunlight, 120
Amount of sugar
eaten at one time Number of Percentage decrease
by average adult bacteria destroyed in ability to
(in teaspoons) by each WBC destroy bacteria
0 14.0 0
6 10.0 25
12 5.5 60
18 2.0 85
24 1.0 92
Uncontrolled diabetic 1.0 92
Agatha Moody Thrash, M. D., and Calvin L. Thrash, Jr., M. D., Nutrition for Vegetarians, 40
From studies made at Loma Linda University
2
Cells are the wonderful, basic units of the body—yes, of all living things! They
vary in size and shape in different body tissues, each performing its own
specific task. Most of the billions of cells in the human body are so small it
takes a powerful microscope to see them. Each is complete in itself with mini
organs, known as organelles, that enable it to take in nutrients, remove waste
materials, breathe, and perform its special function in the body.
Centrioles Lysosome
Vacuole
Some of the minute
organelles of a typical Vacuole
cell are shown in this
diagram. Nucleus Endoplasmic
Nucleolus Reticulum
Mitochondria
2
These little bits of life need clean, As we learn to practice the
nontoxic surroundings, and the right , giving our cells our best,
kind of fuel, building materials, and they will do their best for us—adding
other supplies necessary for their zest to our lives!
specific functions, in order to remain
normal and function efficiently. They
will do the best they can with what is Some people have inherited a greater
available. But if they have to work with measure of vitality than others, and
“building blocks” that don’t fit, or a some may have lived more in harmony
fuel that leaves debris in the system, with the than
or have to live and work in a “muddy” others have; but no matter what a
or “stagnant” situation in the extra- person’s experience may have been,
cellular spaces, they may be damaged. increased vigor and vitality may be
Parts of a cell may be altered in experienced when the
structure and function. It may sicken, are practiced.
and even die. The whole system
suffers the consequences.
Your cells are dependent on your “Each living cell is a mass of restless
choices in providing for their needs. activity. It is a dynamic unit of life,
They cannot move to another “host” born for only one purpose,—to carry
to find better living conditions. out its own particular functions.
Within this tiny world of streams and
surfaces all kinds of wonderful things
If cells are supplied with needed are going on. It is said that over a
nutrients and wastes are promptly thousand different electro-chemical
removed, they can function properly; reactions are taking place within the
but if toxic substances are introduced, one tiny cell all at the same time. If
proper nutrients not supplied, and anything borders on the miraculous, it
wastes accumulate—there is trouble is this.” Clifford R. Anderson, M.D.,
within the cell, and for the body. Modern Ways to Health, 514
Some of the harmful effects of devitalized foods have been touched on in this
lesson, and the benefits of exercise to enhance cell efficiency and activity.
Future lessons will give added insights on things or practices that inhibit
healthy cell activity, or that promote their health.
2
“The exercise of one muscle, while others are left with nothing to do,
will not strengthen the inactive ones, any more than the continual
exercise of one of the organs of the mind will develop and strengthen the
organs not brought into use. Each faculty of the mind and each muscle
has its distinctive office, and all require to be exercised in order to
become properly developed and retain healthful vigor. . . . A variety of
exercise will call into use all the muscles of the body.”
Ellen G. White, Healthful Living, 127, 128
are the firmest parts of the the blood stream continually; but, on
system, yet they are not lifeless sticks demand, production increases. N e w
supporting the body. They have white blood cells linger in the marrow
sufficient vital tissue to perform their until called for.
functions and to repair injuries should
they occur. Bones not only provide
support for the softer tissues of the The well-arched skull secures the
body, they also: greatest possible strength to protect
the brain from injury.
Protect vital organs,
Blood cells are formed in bone The thorax is a bony cage protecting
marrow. New red blood cells and the lungs, important nerves, heart
platelets are being made and added to and great blood vessels.
2
is essential for healthy Young children have soft, pliable,
bones. This should include an bones that yield when subjected to
adequate supply of minerals as found more strain than they can bear, and
in green leafy vegetables, legumes, may be distorted. Care should be
and whole grains. The protein intake taken to avoid placing too much stress
should be adequate; however, an on soft, pliable, bones, such as
excess (even of vegetable origin) encouraging infants to walk before
should be avoided, since this results they have matured properly.
in loss of calcium. (See Lesson 6 for
more information on green leafy Children need plenty of outdoor
vegetables as a source of minerals.) exercise to develop well formed,
sturdy bones. The exercise should be
stimulates bones to attract varied, with frequent intervals for
and retain minerals. rest.
2
Osteoporosis, The New England Journal of Medicine, 06/22/89, 1697.
Muscles of motion use bones as levers Muscle cells are in unceasing activity,
in executing their various movements, whether we are awake and active or
such as the muscles and bones in the asleep, performing their part in the
feet, legs, hands and arms. various vital processes.
2
WATER
W A T E R...
For Thirst,— and More!
W a t c h w o r d
“Water is the best liquid possible to cleanse the tissues. . . Drink some little
time before or after the meal.” Ellen G. White, H e a l t h f u l
Living, 226
Bathing helps the bowels, stomach, and liver, giving energy and new life
to each. It also promotes digestion, and instead of the system's being
weakened, it is strengthened. Instead of increasing the liability to cold,
a bath, properly taken, fortifies against cold, because the circulation is
improved, and the uterine organs, which are more or less congested, a r e
relieved, for the blood is brought to the surface, and a more easy a n d
regular flow of the blood through all the blood vessels is obtained."
Ellen G. White, Healthful L i v i n g ,
228
3
WATER
But whosoever drinketh of the water that I shall give him shall n e v e r
thirst; but the water that I shall give him shall be in him a well of w a t e r
springing up into everlasting life. John
4:14
Water, the beverage that has b e e n supply the needs of the system, a n d
provided to satisfy the thirst of m a n aids in resisting disease. Pure, soft,
and animals, is one of heaven’s water should be used freely, inside
choicest blessings. Its free use h e l p s and out.
3
WATER
Water, so essential to life!
Water, composed of the two gases However, to be a blessing to t h e
oxygen and hydrogen, is the m e d i u m system, water must be pure, a n d
in which living cells live a n d preferably soft. Hard water may con-
function. Over two thirds of t h e tain some minerals needed by t h e
human body is composed of water i n body, but usually they are not t h e
some form or other. A p e r s o n right ones, and being inorganic t h e y
weighing 150 pounds has more t h a n are not the best for the system.
100 pounds of water in his physical Phosphate of lime is the principal
make-up! constituent of bone tissue, but t h e
main ingredient of hard water is
Next to air, water is the m o s t carbonate of lime. Hard water is
important substance needed by t h e more likely to contribute to liver
body. It is absolutely essential f o r problems, and gall bladder or k i d n e y
the various organs, and cells, t o stones. Organic minerals as p r o v i d e d
perform their various tasks. Water is by plants are the body’s p r e f e r r e d
so fluid and mobile it can circulate type of minerals.
through the tiniest of capillaries, a n d
by the process of osmosis can e v e n
slip through membrane.
3
body. A great amount of heat is
It is the lubricant of all moving parts. absorbed as water evaporates.
3
Severe infections Caution: Do not overdo, as b o d y
fluids can be diluted too much,
Muscle cramps resulting in severe symptoms.
Chemical reactions within the Coffee, tea, soft drinks. and similar
cell may be impaired beverages, do not supply the place of
water. They only increase the n e e d
Body temperature increases d u r i n g for water. (See Lesson 5 for
vigorous activity. If sufficient w a t e r additional information on this topic.)
is not taken, the temperature will
increase to a low fever, resulting i n Note: It is better to take w a t e r
fatigue. Forcing water intake a b o v e in small amounts frequently,
that desired by thirst will keep t h e than to take large amounts a t
temperature within a comfortable one time.
range for continued activity.
3
Simple, but effective, water remedies.
3
See Recommended Reading in the Appendix for some excellent books on t h i s
topic. They are well illustrated, and provide guidelines for the use a n d
application of many simple water treatments, and other natural remedies.
3
PROTEIN... Is it No.
1?
Bountiful provisions!
Our Great Designer has p r o v i d e d may be eaten freely are m a d e
lavishly for our needs. He could have appealing by their colorful wrappings
supplied nutrients wrapped in n e a t and flavorful aromas; whereas t h e
brown packages, every portion look- more concen-trated foods come i n
ing and tasting alike. But He h a s subdued browns, whites, and
bountifully provided an array of yellows, and are more difficult t o
foods attractively “packaged” in a access and prepare, such as nuts,
variety of colors, each with its o w n seeds, legumes, and grains.
texture, aroma, and flavor. Foods t h a t
3
WATER
3
On the low side:
Apples 1.2% Plums 2.5%
Grapefruit 4.1% Sweet Potatoes 4.1%
Did you notice that the percentages Proteins in green leafy vegetables
of protein in broccoli and kale exceed have as “high a biological value a s
that of lima beans? Of course, muscle protein.” (See next page.)
measure for measure, fruits a n d
vegetables do not yield as many total With such a wealth of protein t h a t
calories as legumes and grains; e v e n our Creator has placed in natural,
so, some of them have fair a m o u n t s whole foods, in the right proportions,
of protein. there should be no concern a b o u t
adequate plant sources of t h i s
A 3.5 oz servings of lima beans h a s essential nutrient. In fact, it is e a s y
123 calories; but a 3.5 oz servings of to get too much protein even on a
kale has only 38, of casaba melon, 27, vegetarian diet.
and of raspberries, 58.
3
Do plant foods supply all essential amino
acids?
“Actually, the use of the t e r m s , Protein is absorbed more efficiently
complete and incomplete proteins, is when the intake is normal or low,
misleading, because all natural foods than when the protein intake high.
contain all of the essential a m i n o (See
Ibid.52]
acids, and no food protein is s o
perfect as to be the total answer t o
all our protein needs.” Studies show that whole s o y b e a n
Agatha Moody Thrash, M.D., and Calvin L. protein would be adequate as t h e
Thrash, Jr., M.D., Nutrition for Vegetarians, 5 4
only source of protein in the diet.
Referencing Unusual Facts about Plant Protein,
Sans Scrips 6(6), November-December, 1972 Soybean protein has been shown t o
equal milk in promoting growth i n
Note that “all natural foods contain infants, and maintaining proper
all of the essential amino acids.” True, nitrogen balance in children; and h a s
they are found in differing nutritional values equal to that of egg
proportions. This is why a variety of and fish protein.
Vernon R. Young, Journal of the A m e r i c a n
foods should be used from day t o
Dietetic Association, July 1991 v91 n7 p828(8)
day. An example is the way grains
and legumes complement each other.
Generally, legumes are low i n Soybeans might be adequate as t h e
methionine, but abundant in lysine; only source of protein, and they d o
grains are low in lysine, but have anticarcenogenic properties;
abundant in methionine. By however, they need not be e a t e n
combining legumes with grains t h e every day. They are a very rich food,
deficiency of the one is compensated high in fats as well as proteins, s o
for by the other. should be used, but not too
frequently. Soy protein isolate m a y
However, it is not necessary to try t o be injurious. There are many o t h e r
“balance” amino acid combinations at good plant sources of protein.
every meal, nor each day. “There i s Variety, variety, is the rule.
an amino acid pool from which a m i n o
acids are drawn to produce proteins Even green leafy vegetables s u p p l y
and other compounds.” It is good t o high quality proteins, and should b e
provide a variety of proteins e a c h used more freely. They are excellent
day for the needs of the body. sources of minerals, vitamins, a n d
Agatha Moody Thrash, M.D., and Calvin L. enzymes, too.
Thrash, Jr., M.D., Nutrition for Vegetarians, 5 4
3
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
3
Points to remember
Of the twenty-two amino acids t h a t of some amino acids varies b e t w e e n
have been discovered making up t h e certain types of foods, but a v a r i e t y
various proteins, eight (nine f o r of foods provide a balance
children) are essential. They must b e
obtained in the food we eat. The body maintains a protein reserve
from which it can draw to supply t h e
As shown in some of the foregoing needs of the moment. So it is n o t
references, all essential amino acids, necessary to precisely balance
in varying proportions, are found i n protein nutrients at each meal, n o r
all natural, unrefined, whole foods. A each day.
balance of these nutrients is
available when a variety of n a t u r a l Green leafy vegetables have excellent
foods are included in the diet. Each proteins of high biological value.
meal should be simple, the v a r i e t y
coming from meal to meal, and d a y Concentrated and/or isolated
to day. proteins are not good foods as s o m e
of the proteins may have b e e n
A low, but adequate, protein d i e t modified in the process so that t h e y
economizes on this essential nutrient, cannot func-tion properly in t h e
as it is “absorbed more efficiently body,— but may do harm. (See t h e
when the intake is normal or low”. definition of food).
There is no need to be concerned
about “complete” proteins. The ratio
Some suggestions
3
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
3
WATER
guests, and before he found out h o w carefully sorted, and washed
harmful it was its use had s p r e a d well.
over the whole country. When h e
realized the harmfulness of p e a n u t Note that roasting alters the chemical
butter, he discontinued its use, a n d structure of fatty acids, even t h o u g h
made peanut spreads from p e a n u t s they are still within the plant cell, s o
that had been cooked like beans, o r this problem relates to all r o a s t e d
steamed peanuts, grinding them after nuts and seeds. It is best not to u s e
they had been cooked. These s p r e a d s them. Raw nuts/seeds should be used
were not so harmful when made of judiciously in cooking and baking, o r
choice peanuts and processed t h i s used “as is”—except, of course,
way. A few raw peanuts may b e peanuts that need to be cooked. Nuts
added to a recipe such as the Tasty and seeds included in baked foods
Soy Souffle, blending them with t h e are steamed in the interior of loaves,
other ingredients to be blended. casseroles, and other baked products,
not roasted. See Dr. Jay M. Hoffman,
Raw peanuts to be cooked or Ph.D.,
The Missing Link, 238, 70
used in recipes, should be
3
WATER
"That which darkens the skin and makes it dingy, also clouds t h e
spirits, and destroys the cheerfulness and peace of mind. . . . Every
wrong habit which injures the health of the body reacts in effect u p o n
the mind." Ellen G. White,
Healthful Living, 40
F or a healthy skin
Pores in the skin are constantly Frequent bathing and a brisk r u b
passing impurities from the body. help to tone up the skin, open t h e
The skin and garments must b e pores, and keep the skin in a healthy,
cleansed frequently so that t h e s e active condition.
impurities will not be absorbed b a c k
into the body. It is most important t o Some cosmetics contain poisonous
keep both the skin and g a r m e n t s substances that can be absorbed b y
clean, and not to hinder the skin i n the pores of the skin. Care must b e
its effort to free the system of w a s t e used in what we put on the body, a s
matter. well as what we put in it.
3
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
The health of the entire body affects additional information on this topic
the health of the skin. A sluggish in the next lesson.)
colon, or a muddy bloodstream full of
toxic wastes, will make a m u d d y Many a young person suffering f r o m
complexion. Also, free fats used i n acne might find relief by practicing a
the diet, or applied to the skin, m a y lifestyle in keeping with the e i g h t
be harmful to the skin when it is true remedies.
exposed to sunlight. (There is
The Skin, which is one of the largest layers are alive. It is here that n e w
organs of the body, is composed of cells are constantly being formed.
two layers; the outer layer is t h e There are no blood vessels in t h e
epidermis, the inner layer is the true epidermis. Its cells are bathed i n
skin, or dermis. tissue fluid that comes from t h e
dermis.
The outer skin has several layers.
The outermost is composed of d e a d The dermis, or true skin, contains t h e
cells that may soon drop off or b e elements and organs that p e r f o r m
washed away. Cells in the d e e p e r the functions of the skin.
3
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
SUNLIGHT...
A Healing Agent
W a t c h w o r d
“This is one of nature’s most healing agents.” Ellen G. While, Healthful Living,
22 9
“The feeble one should press out into the sunshine as earnestly and
naturally as do the shaded plants and vines. The pale and sickly grain
blade that has struggled up out of the cold of early spring, puts out the
natural and healthy deep green after enjoying for a few days the health
and life giving rays of the sun. Go out into the light and warmth of the
glorious sun, you pale and sickly ones, and share with vegetation its
life-giving, health-dealing power.”
Ibid 230
But unto you that fear my name shall the Sun of righteousness arise
with healing in his wings; and ye shall go forth, and grow up as calves of
3
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
Both sunlight and fresh air should be improve the mental and physical
allowed free access to our homes. The health of those who live in the home.
sunlight may fade carpets and Sun beams are healing, and have a
upholstery, but these agencies will soothing, cheering, influence.
4
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
“Exercise, and a free and abundant use of the air and sunlight. . . would
give life and strength to the emaciated.” Ellen G. White, Healthful Living,
230
4
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
the poor unfortunates below are Dr. J. H. Kellogg noted that hospital
carried up the mountain, they patients in rooms exposed to sunlight
rapidly improve.” had a much better recovery rate than
Jay M. Hoffman, Ph.D., Missing Link, those in rooms without sunlight.
318
4
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
“When properly prepared, olives, like nuts, supply the place of butter
and flesh meats. The oil, as eaten in the olive, is far preferable to
animal oil or fat. It serves as a laxative. Its use will be found beneficial
to consumptives, and it is a blessing to an inflamed, irritated stomach.”
“Olives may be so prepared as to be eaten with good results at every
meal. The advantages sought by the use of butter may be obtained by
the eating of properly prepared olives.”
4
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
Fatty acids are used as building Plant-source foods supply the kinds
blocks, and for many other functions of fatty acids needed by the body.
in the body. Every cell wall consists As they are essential nutrients, fatty
of a double (bilipid) layer of fatty acids need to be included in the diet.
acids, with some protein. The several However, some concerns need to be
workshops (organelles) within this considered so that right choices can
double lining also have double linings be made, such as:
of fatty acids, including the mito-
chondrias,— the mighty little power- T h e quantity of fatty acids used.
houses. Vital organs are cushioned Free fats (fats removed from source)
by fatty tissues, and the immune are highly concentrated, empty
system and many other functions in calories.
the body need the right kind of fatty
acids The quality of the fatty acids used in
the diet. Some of the concerns about
Nerve fibers are insulated with the quality include (1) altering of
cholesterol; brain tissue contains high fatty acid molecular structure, (2)
levels of it. It is a basic ingredient of fatty acids as processed (preformed)
some hormones, and in the skin it by animals, fish, and fowl, and (3)
produces vitamin D when exposed to oxidized, or rancid, fatty acids.
sunlight. Most of it is used in the
digestion and assimilation of fats. Fats as found in plant produce are
designed for the needs of body cells.
Cholesterol is not found in foods from However, when these are removed
plants, but it is in all animal-source from plant cells, and processed
foods. The liver manufactures large (which may even include changes
quantities of it, and nearly every cell made in roasted nuts) the structures
in the body can make it. If the right and/or locations of the fatty acid
kind of building blocks are furnished, chemical bonds are changed or
the cholesterol synthesized by the altered so that they damage cell
body will perform its functions well. structures, and inhibit cell activities.
4
Q U A N T I T Y : How much fat should be included in the diet?
Some nutritionists are recommending Free fats are highly concentrated and
a fat intake of about 10% of total refined. It takes 12 to 14 ears of corn
calories consumed, others increase to make 1 tablespoon of corn oil!
the recommended amount to 15 to
20% of total calories. This last amount Gram for gram, fats yield about twice
can be easily reached, even exceeded, as many calories as do carbohydrates
without using any free fats. It is easy and proteins, yielding about 9
to exceed the limit if free fats are calories per gram; carbohydrates and
used. proteins yield about 4 calories per
gram.
4
omegas 3 and 6, from non-plant chain fats, to serve as food with-in a
sources have been transformed by couple of months at room
the animal, fowl, or fish to meet the temperature.”
needs of their systems; and when the Milton G. Crane, M.D.,“Free Radicals” and “Anti-
oxidants,” Why are they important? The Journal
human body tries to use these
of Health & Healing, Vol. 16, No. 3, p. 18
partially processed fatty acids, the
resultant chemical reactions may not “We need energy,” comments Dr.
be appropriate. The blood pressure, Crane, “but in a controlled sequence
clotting time, and immune system and in a specific setting within the
are affected. These problems can be cell chemistry. Foodstuff is the source
avoided by depending on plant of calories to run the engine of every
produce for sources of fatty acids, cell, and it must be supplied in an
which are designed for our needs. unoxidized form, ready for the body
cells to use. If it arrives at the cell
Dr. Crane advises, “I would direct the already oxidized, it may get in the
reader to the use of plant produce as way, and/or it may interfere with
grown and away from the use of the cell’s job of creating energy from
refined free fats, or animal fats, or the food supplied to it.” “The Creator
fish fats.” Milton G.
has supplied in the natural state,
Crane, M.D.,
Addendum to The Role of Cholesterol and caloric sources within plant cell
Excess Fat in Disease, 12 structures in a form and with
protective mem-branes that resist
(Information on omega fatty acids gleaned from
oxidation. . . . We can help ourselves
the above referenced paper, and from Vitamins,
Minerals, and Essential Oils, also by Dr. Crane.) to avoid many of the degenerative
( 3 ) Foods included in the diet diseases by selecting good fruit,
should be in prime condition. Free vegetables, nuts and grains, by
radicals that are very harmful to the preparing them simply, and with-out
system are formed as fats oxidize, or the use of spices and grease of all
become rancid. Antioxidant pro- kinds.” Ibid. 17,
19
perties in whole seeds and unshelled
nuts may preserve fatty acids for
many years, but when the seed or Along the walls of mitochondria, the
grain is crushed, or the oil is minute but mighty powerhouses
removed from the plant cell, it may within cells, nutrients are burned in
oxidize within a very short time. the presence of oxygen to produce
“Corn can be stored for up to a heat and energy. These walls are
thousand years before it becomes so very susceptible to damage by the
decomposed by oxidation that it will action of free radicals. Damaged walls
not grow. Yet, ground whole corn cannot use oxygen properly to burn
becomes too rancid, too full of nutrients all the way to carbon
oxidized lipids and hydrolyzed short- dioxide and water, but stop with
4
lactic acid, a reaction that does not It is a cancer initiating process.
require oxygen. See Zane R. Kime, M.D., M.S., Sunlight, 9 8
Recommendations
Over 100 years ago Dr. John Harvey recommend the use of any free fat.”
Kellogg, M. D., of Battle Creek, taught J. H. Kellogg, M.D.
Health Reformer, May, 1887
that, “The objection is not against fat,
per se, but against taking it in a free
state. When taken in the form in
which nature presents them,
enclosed in cells in such vegetable Again Dr. Crane comments: “In view
foods as maize, oatmeal, nuts, and of the fact that free fats are empty
some fruits, fats are wholesome and calories, may be modified during
nutritious elements of food. It is refining, delay stomach emptying,
only when separated from the other interfere with protein digestion in
elements and taken in a free state the stomach, and may become toxic
that they become unwholesome. . . . radicals through oxidation, we
It makes little or no difference, so far conclude that free fats are an inferior
as the interference with digestion is food.” Milton G. Crane, M.
D., Another look at Fat in the
concerned, whether the fat is animal Diet, 5
or vegetable. . . we do not
What about cold-pressed oils?
All oils, including cold-pressed oils, process changes some of the cis fats
are heated during processing or they to trans fats; also, rancidity worsens
would turn rancid very quickly. This during processing and storage.
Sound advice:
“Grease cooked in the food renders it difficult of digestion.”
Ellen G. White, Healthful Living, 95
“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 the
Lord has given special directions that these should not be eaten.
4
Why?—Because their use would make a diseased current of blood in the
human system. Disregard of the Lord’s special directions has brought
many diseases upon human beings.”
Ibid. 94
Some data
In the typical American diet about Note the average per capita
3 7 % of the calories come from fats consump-tion of free fats, and dairy
(about one third of these are from products, which are high in fats. The
saturated fats). This is nearly twice total average consumption of fats
the recommended amount! The would be increased considerably by
major sources of fat in the diet are: adding to these figures the fat
fats and oils, meat, poultry, fish, and content of the average amount of
dairy products. flesh foods consumed.
4
SUNLIGHT
Fruits: Legumes:
Apples 5.5% Chickpeas 11.2%
Avocados 82.2% Soybeans, dried 36.8%
Grapes, American 12.1%
Lemons 9.5% Nuts:
Strawberries 11.4% Almonds 75.9%
Olives 93 - 98.0% Walnuts 79.1%
Grains: Vegetables
Cornmeal 9.2% Broccoli 7.8%
Millet 7.9% Kale 17.6%
Rolled oats 15.9% Parsley 11.4%
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
4
There is hope for the obese! need to count calories, since a well
Practicing the eight true remedies balanced diet of whole, natural foods
will not only make a person feel is satisfying. This satisfaction
better, but also look better as the removes the constant craving for
pounds drop off. Usually there is no something to eat!
Obesity is not the only health problem that may result from the
use of free fats, and/or too many fats, in the diet. Read on.
Cells may be deprived of oxygen because of shallow breathing, lack of
exercise, and many other reasons. Note the effect of polyunsaturated fats on
the oxygen supply to body cells as described in this experiment!
Some effects of fats in the diet were hampered in their work both because
shown in experiments with hamsters. clumping reduced the surface area
Their cheek pouches have such thin available for carrying oxygen, and
walls that red blood cells can be seen, because they could not move freely
with the aid of a microscope, going through the capillaries to deliver
through the capillaries. When the what little oxygen they were
hamsters were fed a high fat diet the carrying! This shortage of oxygen can
red blood cells would get sticky and affect every part of the body,
clump together, and could not get including brain function.
through the capillaries. It was found
See Jay M. Hoffman, Ph.D. The Missing Link, 6 3 ;
that the hamsters were getting not
from R. L. Swank, Proceedings of the Society of
even half of the normal oxygen Experimental and Biological Medicine, 82:381,
supply to body cells, including the 1953;
brain. The red blood cells were
4
requiring over 30 steps
38 units of energy produced 2 units of energy
produced
Byproducts Byproduct
“Normal cells have been removed the normal cells will become
from experimental animals and malignant. If these cells are again
placed in a culture where they will placed in the animal’s body, they will
grow and divide. If the oxygen that is develop and destroy the animal with
available to these cells is reduced, cancer.” Ibid 96
Free fats cause red blood cells to clump, reducing oxygen carrying
ability.
This, and the action of free radicals, hinders efficient cell
metabolism.
Normal cells become malignant when deprived of sufficient oxygen
and energy.
Don’t polyunsaturated fats lower cholesterol levels in the
blood?
Dr. R. W. Wissler performed an inter- Results: A few months later it was
esting experiment using Rhesus found that the monkeys on butter fat
monkeys. All of them were fed the had the highest cholesterol in the
same diet, except for the fat content. bloodstream, and the monkeys on
The food included either butter fat, peanut oil the least, as might be
corn oil, or peanut oil. expected.
4
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
Dr. Crane speaks to damage that may oxidized fat, and/or the presence of
be done by excess low density lipo- modified protein in the diet.
proteins (LDL): “In some manner, not
yet completely understood, when “Two main factors, then, work
oxygen attacks natural LDL, some of together to plug up the arteries. (a) A
its protein gets changed, and the diet which has just too much fat that
complex becomes ‘modified LDL.’” is already oxidized [rancid] to a
Body cells do not recognize, nor can greater or lesser degree. (b) A high
they use, modified LDL. “Yet the fat diet that has so much good
immune defense macrophages (big- unoxidized fat that the body sends
eaters) identify it as a foreign too much LDL to the cells via the
chemical and begin to gobble it up. arteries for them to utilize. While
They ingest more and more until these excess LDL particles are
they simply plug up the arteries. waiting around in the tissue juice of
the artery wall, the oxygen which is
“To complicate the picture further, right there on its way to the cells can
another ball of fat similar to LDL, attack the LDL and modify its protein
called lipoprotein(a) [LP(a)], can build component. Once this happens, the
up in the body. . . . It too must be cells cannot safely use it, and the
disposed of by the same monocyte- monocyte macrophage ‘big eaters,’
macrophage system. It may result gobble it up.”
from an excess of fat, ingested Milton G. Crane, M.D., Good Cell Food Keeps the
Arteries Open, 2-5 (with many references)
Free fats and rich foods do not meet the definition of f o o d (see
Lesson 1) as they cause injury to the system.
Is there a remedy if harm has been done?
Plant fibers, such as in oat bran, are vegetables (as squash and carrots),
useful in lowering serum cholesterol together with gums and mucilages
in the blood. Pectin, also a plant fibre which occur in legumes, are also
which is found in fruits and some effective in reducing serum choles-
4
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
terol levels. (See Winston J. Craig, Ph.D., “. . . Our goal is to reverse that
R.D., process. We advocate (1) a low fat
Nutrition for the Nineties, 3 7
diet so that the person will make
only minimal amounts of cholesterol
Dr. Crane gives encouragement: in the liver and intestines, (2)
avoidance of the foods that contain
“The secret of success is to avoid cholesterol from the diet, and (3) use
eating foods that contain added fat. a high fiber diet so that there will be
We should eat fresh foods as grown a high elimination of cholesterol from
and avoid spoiled, rancid foods. Even the body, and (4) exercise to raise
the naturally high fat foods such as the level of the good HDL.”
the nuts, olives, high fat seeds, and Milton G. Crane, M.D., The Role of
avocados should be used in modera- Cholesterol and Excess Fat in Disease, 3,
tion. Also, they should be stored 4
properly and eaten as fresh as
possible to avoid damage to them The oxygen carrying capacity of the
from oxygenation. Freshly shelled blood improves within a short time
nuts like filberts, pecans, and after discontinuing the use of
walnuts are much better than those isolated, processed fats/oils, animal
which come already shelled. But we fats, or other processed “foods” that
have become a nation in search of cause blood platelets to clump
fast foods and con-venience. The nuts together.
like the walnut have such good oils in
high concentra-tions, that they Exercise improves muscle utilization
become ‘stale’ more readily than of oxygen, and the demand on the
other nuts. Staleness is the same as muscles encourages the body to
oxidation. Perhaps you begin to see make collateral blood vessels to an
what we are up against.” area that may have suffered
Milton G. Crane, M.D., blockage,— the body’s own bypass
Good Cell Food Keeps the Arteries Open, 5 system (for non-emergency
Dr. Crane explains how cholesterol situations). Consult your physician
deposits that have gradually for an exercise program to meet your
accumulated over the years can be needs.
removed: “The good news is that this
extra cholesterol can be removed. . . .
4
Practicing the eight true remedies,
Including adequate but temperate use of natural, whole foods, results in
Good membrane and tissue structures, normal biochemical reactions,— Health
4
THE HEART AND BLOOD
“Perfect health depends upon perfect circulation.”
Ellen G. White, Healthful Living, 178
“The heart, a most efficient hollow muscular pump, is really a double organ—it
may 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 lungs
for a fresh supply of oxygen.
4
“The chief if not the only reason why many become invalids is that the
blood does not circulate freely, and the changes in the vital fluid which
are necessary to life and health do not take place. They have not given
their bodies exercise nor their lungs food, which is pure, fresh air;
therefore it is impossible for the blood to be vitalized, and it pursues its
course sluggishly through the system.” Ellen G. White, Healthful Living,
180
4
There are three classes of blood vessels
Arteries, which have elastic Veins begin with the capillaries,
muscular walls, carry the blood away increasing in size as they approach
from the heart. The propulsive the heart. They have little or no
impulse given the blood by the muscular fibre in their walls, but in
contraction of the heart, is followed some parts of the body they have
by the contraction of the arteries. valves which allow passage of blood
The smaller arteries, or arterioles, in only one direction—toward the
regulate the pressure into the heart.
capillaries.
Veins are so placed among the
Capillaries, smallest of the blood muscles that when the muscles are
vessels, form an intricate meshwork contracted the blood is displaced. As
through all the soft tissues of the it can flow in only one direction, it is
body. They are so small that the tiny “milked” back to the heart by the aid
red blood cells have to squeeze of muscle action. Thus, exercise is a
through, single file, bulging out the valuable aid to the heart.
capillary walls as they go.
4
SUNLIGHT
4
Helps and hindrances to good circulation
“For an average-size adult, the heart
must move about five quarts of blood Scientists have pondered how red
every minute, a total of 7,200 quarts blood cells could carry such large
in 24 hours. loads. They have recently found that
water increases the ability of
“It must push this load through a hemoglobin (the protein pigment in
network of blood vessels some these cells) to carry oxygen. Water
100,000 miles long.” molecules attach themselves to the
hemoglobin, which makes it easier
Fortunately, the heart is aided in this for oxygen molecules to attach them-
staggering task. “The muscles in the selves. They studied this behavior of
feet, calves, thighs, buttocks, hemoglobin in plain water as com-
abdomen, and diaphragm all work pared with various concentrations of
together in harmony when one sugar and polymer solutions, and
walks. Their rhythmic contraction found that the more concentrated the
and relaxation massages the veins, solution (either sugar or polymer),
pushing the blood upward against the harder it was for hemoglobin to
gravity. As one walks, the muscles take on water molecules—and the less
literally milk the blood back to the inclined to take on oxygen! ( F r o m
heart.” Jabbour Semaan, Walk for Your Elizabeth Penniel, Water Boosts Hemoglobin’s
Health, Review, Lust for Oxygen, Science News, March 30, 1991,
07/20/78, p. 6 v139, n13, p198(1))
Rich or spicy foods make poor blood by filling it with useless, or a super
abundance, of material. This causes the liver to become sluggish, and wastes
accumulate in the blood. C o n - d i m e n t s , narcotics, and stimulants also a r e
harmful. (See Lesson 5)
4
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
The b l o o d must be kept pure. Only the very best material should be taken
into the stomach, as the blood is made of what we eat. Poor food will make
poor blood, which will in turn make body tissues of poor quality.
For cells to be healthy, they must have the right nutrients delivered to them
through the blood stream, and wastes removed by the blood and lymph and
carried to the eliminating organs. This helps us to understand the statement
at the beginning of this section, “Perfect health depends upon perfect
circulation.”
TEMPERANCE...
The Only Safe Course
W a t c h w o r d
“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,
112
This topic covers much more than 1. Food nourishes, without doing
abstinence from alcoholic beverages, harm!
tea, coffee, tobacco and other
narcotics. Many commonly used And what about the judicious use of
items are harmful to the body, yet that which is good? Not just the
many people are unaware of the quality of foods or activities needs to
damage done by them. Throughout be considered, but also the quantity.
this lesson keep in mind the Exercise is good, but when engaged in
definition of food as given in Lesson too strenuously, or for too long, the
5
TEMPERANCE
effects are harmful. The best quality depend on you to help keep them
foods should be used, but when functioning efficiently. Things taken
taken in excess even good food will into the system that impair their
be harmful to the system. The same efficiency will keep you from
is true of all the activities of life. attaining the maximum health
All intemperance weakens brain- possible for you.
nerve powers. Good physical habits
help to strengthen the mental and Choose something better. Our
moral powers, as there are strong Creator has supplied us with an
ties between physical and moral abundance of good things that bring
health. Moderation in all things is true enjoy-ment. Once the choice is
the key. made, claim the promises of
abundant grace avail-able to give
Keep in mind those important little strength to the decision.
cells as you study this lesson. They
He sent His word, and healed them, and delivered them from their
destructions. Psalms
107:20
I can do all things through Christ which strengtheneth me. Philippians 4:13
5
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
Spicy problems
“In this fast age, the less exciting the food, the better. Condiments are
injurious in their nature. Mustard, pepper, spices, pickles and other
things of like character, irritate the stomach and make the blood
feverish and impure. The inflamed condition of the drunkard’s stomach
is often pictured as illustrating the effects of alcoholic liquors. A similar
condition is produced by the use of irritating condiments. Soon ordinary
food does not satisfy the appetite. The system feels a want, a craving for
something more stimulating.” Ellen G. White,
Ministry of Healing 325
Capsaicin, a substance found in hot affect small nerve cells (type B) that
peppers, has long been known to transmit a variety of sensations to
5
TEMPERANCE
the brain, including pain. There is no neurons; they also help regulate body
protective myelin sheath on the temperature and monitor important
fibers through which these cells functions in the heart and lungs.
communi-cate. Capsaicin can destroy Therefore, capsaicin could be very
type B nerve cells in infants; in dangerous if it should get into the
adults the first strong dose causes blood stream. This can happen even
intense pain, but continued use when applied locally. Hot
desensitizes the neurons. Thus pain is Pepper Pain Clue,
Science Digest, September 1983,
actually killed. Reporting pain is not
81
the only responsibility of Type B
5
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Fruits
Apples Dill
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Vinegar too?
“The salads are prepared with oil and vinegar, fermentation takes place
in the stomach, and the food does not digest, but decays or putrefies; as
a consequence, the blood is not nourished, but becomes filled with
impurities, and liver and kidney difficulties appear.”
Ellen G. White, Counsels on Diet and Foods, 345
Vinegar also lowers the alkaline reserve of the blood, is said to aid in
destroying red blood cells, hinders the digestion of protein, and is an active
agent 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
5
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
5
TEMPERANCE
Stimulants
“Tea and coffee do not nourish the system. The relief obtained from
them is sudden, before the stomach has had time to digest them. This
shows that what the users of these stimulants call strength is only
received by
All this is false strength, that we are the worse for having. They do not
give a particle of natural strength.” Ellen G. White, Healthful Living,
108
“Tea has an influence to excite the nerves, and coffee benumbs the
brain; both are highly injurious.”
Ibid. 1 0 7
A person who is enjoying good health Stimulants do not furnish the body
does not need stimulants to start the with needed resources, but cause
day, nor later during the day, in cells to burn reserve fuel. Because
order to function. A well-nourished the stimulant gives an agreeable
cell will have an ample supply of sensa- tion, people think they need
glucose, and if the cells have been to use them. But the short-lived
furnished with the right kind of increase in energy is followed by
building blocks and plenty of oxygen, depression, which calls for more
they will be able to burn the fuel stimulation. Continued use weakens
efficiently to provide needed energy. the nervous system.
5
TEMPERANCE
Those who use tea, coffee, and metabolism of healthy cells, but as
similar products show the results on waste materials they must be
their countenances. Their skin removed to keep the cells healthy.
becomes sallow and appears An additional burden is placed on the
lifeless,— the glow of health is gone kidneys when they must also
attempt to remove purines and
They also place an extra workload on related compounds taken into the
the kidneys. Kidneys were designed system from flesh foods, tea, coffee,
to remove uric acid and other water chocolate and cocoa, and other
soluble wastes from the body. These products containing these
waste materials result from compounds.
The case against purine and its relatives
The dictionary defines Purine as “a coffee, tea, chocolate and cocoa. Here
white, crystalline compound, C5 H 4 N 4 , is a chart to show how much purine
from which is derived a group of there is in the items listed below.
compounds, including uric acid,
xanthine, and caffeine.” PURINE BODIES IN BEVERAGES
Caffeine is found in coffee, tea, mate, Tea 1.2 grains per pint
and chocolate, together with other Coffee 1.7 grains per pint
harmful substances. Chocolate0.7 grains per pint
Cocoa 1.0 grains per pint
Caffeine is also normally found in
soft drinks that use the name cola or “All dead flesh contains uric acid and
pepper. A 12-oz can may contain purine bodies. Now let us notice how
30-55 mg. of caffeine. closely related this is to caffeine and
theobromine. Uric acid (C3 H 4 N 4 O 3 ) and
“Stay-awake” tablets contain 100 to the purine bodies as xanthine and
200 mg. of caffeine each. hypoxanthine etc., are very closely
Non-prescription medicines used for related both chemically and
headache or allergy relief, as well as physiolo-gically to each other and to
cold tablets, may contain 15 to 65 the caffeine (C8 H 10 N 4 O 2 ) of tea and
mg. of caffeine per tablet. coffee and the theobromine
Winston J. Craig, Ph.D., R.D., (C 7 H 8 N 4 O 2 ) of cocoa. Anyone wishing
Nutrition for the Nineties, 2 8 1 to eliminate purine bodies from his
diet should eliminate all meats, tea,
“The chemical purine, which is found coffee, cocoa, chocolate, colas and any
in all dead flesh, is almost identical to soft drinks containing caffeine.”
that of the purine which is found in Jay M. Hoffman, Ph.D., The Missing Link,4 4
5
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
5
TEMPERANCE
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TEMPERANCE
“Our tables should bear only the most wholesome food, free
from every irritating substance. The appetite for liquor is
encouraged by the preparation of food with condiments and
spices, These cause a feverish state of the system, and drink
is demanded to allay the irritation.”
Ellen G. White, Healthful Living, 92, 93
Tobacco is a poison. Its action may be way as to secure its full effect. A
slow, but it is insidious and sure. single cigar contains poison enough to
Tobacco poisons are more difficult to extinguish two human lives if taken
cleanse from the system, than are at once.” J. H. Kellogg, M.
those of liquor. D.,
The Home Book of Modern Medicine, 5 0 8
5
TEMPERANCE
poisoning. Death as surely results, Smokers generally recognize that
ultimately, from chronic as from there are long-term health risks from
acute poisoning, though the full smoking, but the immediate effects
effects are delayed, it may be, for are perceived to be positive—they
years. A man who dies five or ten think that smoking makes them more
years sooner than he should, in clearheaded, alert, and able to focus
consequence of tobacco-using, is on their work. But this is only an
killed by the poison just as truly as illusion as it has the opposite effect.
though he died instantly from an See Lowell Ponte, How cigarettes cloud your
brain,
overdose.” Ibid 5 1 1
Reader’s Digest, v146, (March ‘95) p127-130
Step 1: Step 2:
“The highly seasoned flesh “The use of tobacco encourages
meats and tea and coffee, which the appetite for liquor; and the
some mothers encourage their use of tobacco and liquor
children to use, prepare the invariably lessens nerve
way for them to crave stronger power.”
stimulants, as tobacco.” Ibid.
Ellen G. White, Healthful Living, 1 0 9
5
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
5
TEMPERANCE
Much publicity has been given to “Alcohol actually interferes with the
studies supposedly showing that the digestion, absorption, transport,
consumption of wine by the French storage and metabolism of many
protects them from the risk of stroke. nutrients.” Winston J. Craig. Ph.D.,
It was indicated in the discussion of R.D.,
Nutrition for the Nineties, 243
the “French Paradox” that even
though the French diet was 30%
higher in fat than the American diet, As part of a summary of the effects
the red wine they drank protected of alcohol, tobacco and other drugs on
them from their rich diet. However, the unborn in the book referenced
the whole story was not told. below, the authors state, “In many
Actually, the French diet is quite cases, drug-associated deficits only
comparable to the American diet in become apparent as a child matures.
fat, but they use more fruits, Mental retardation, lowered intelli-
vegetables, and grains,— foods that gence, hyperactivity, shortened
are high in fiber, and rich in vitamins attention spans, learning and
and minerals. Even so, cancer of the organizational disorders, impaired
esophagus and stomach cancer are physical coordination, continuing
very prevalent among the French. growth delays in height, weight, and
Both types of cancer are linked to head size, and social-interpersonal
alcohol consumption. Also, the adjustment problems are found with
French die of cirrhosis and chronic greater regularity among prenatally
liver disease at almost two times the drug-exposed youngsters than in
rate of Americans. Excessive alcohol similar children whose mothers did
consumption is a cause of cirrhosis of not use drugs during pregnancy.”
Paddy Shannon Cook, et al, Alcohol, Tobacco, and
the liver.
Other Drugs May Harm the Unborn,, U.S.
See Alcohol and Your Heart,
Department of Health and Human Services, DHHS
Adventist Review, September, 1994
Publication No. (ADM)90-1711
5
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“Meat is not essential for health or strength, else the Lord made a
mistake when he provided food for Adam and Eve before their fall. All
the elements of nutrition are contained in the fruits, vegetables, and
grains.”
Ellen G. White, Healthful
Living, 96
Many people today are concerned disappear when the healthy type of
about the use of flesh foods in the colon bacteria are established.
diet. Information in Lessons 1 and 3
showed that plant sources of protein Wholesome, yet inexpensive foods
are abundant and adequate,— that should be used to replace flesh foods;
there is no need for flesh foods. But nourishing and satisfying foods, such
is there any harm in using flesh as may be provided by a variety of
foods? Some answers to this question grains, nuts, vegetables, and fruits.
will be found on the following pages.
It was not our Creator’s plan that it
Those who choose something should require the death of any
better, and discard the use of flesh creature to supply the needs of
foods, may notice a feeling of mankind. In this lesson we will learn
weakness for a short period of time, of some of the dangers found in these
as well as some indigestion. Toxic “food” sources.
wastes in flesh foods are stimulating.
The lack of these stimulants causes Our Creator, the Giver of all good
the feeling of weakness. However, gifts, might have provided for our
when stimulants are no longer daily food needs by supplying all
consumed, and the accumulation of needed nutrients wrapped in neat
toxic wastes in the system has been brown packages, all having the same
eliminated, it will be found that texture and flavor. We see His great
plant-source foods are satisfying, love for us in the variety of colors,
giving a power of endur-ance and textures, flavors and aromas in the
strength not supplied by a flesh diet. foods gathered from gardens,
Symptoms of indigestion should orchards, and fields of waving grain.
5
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
The recipes for this lesson were chosen to give suggestions for tasty
alternates to highly spiced foods and for some substantial main dishes.
3
TEMPERANCE
The use of flesh in the diet usually Even fish caught in fresh, clear,
results in consuming more protein streams may be diseased from
than is needed. Excess protein places having fed earlier in sewage
an extra workload on the liver and polluted water.
kidneys since the amino acid group
composing the protein must be 3. Flesh foods are acid-
disposed of, with loss of the calcium forming,
used in the process. and degenerate vital
organs
5
LEAVES FROM THE TREE OF LIFE
Vegetarian,Whole Foods,Cookery and Health Seminar
but they become snappy and given to it to become fierce and dangerous to
biting from the time they are fed on its keeper. They [trainers] used to
flesh. “Liebeg relates that a bear kept amuse themselves by thus
at the museum at Giessen was gentle periodically altering the animal’s
and quiet when it was fed character.”
exclusively on bread and vegetables, Ibid., 1 6 1
but a few days of animal diet caused
5
TEMPERANCE
5. Bacteria for lunch, Please!
If only two colon germs (E. coli) are found in a glass of water, the water is
condemned as unsanitary. Ibid. 155, referencing J. H. Kellogg, M.D., The New Dietetics,
407, 408
6. Source of disease
Flesh foods are a very prolific source meat, and endeavor to deal with his
of disease. Sir Arbuthnot Lane said: constipation by means of irritating
purgative drugs.
“If you wish to produce cancer with a
fair degree of certainty, supply a “What we should do then, if we
constipated subject with plenty of would avoid cancer, is to eat whole-
5
TEMPERANCE
wheat bread and raw fruits and Julius Gilbert White, Abundant Health,
157, 156
vegetables, shunning all meat; first,
that we may be better nourished;
second, that we may more easily
eliminate waste products, and thus See the Recommended Reading List
adequately drain the house in which in the Appendix for books with
our cells live.” additional information on this topic.
5
TEMPERANCE
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 become
more and more unsafe. An effort should be made to supply their place
with other things that are healthful and inexpensive. The people
everywhere should be taught how to cook without milk and eggs, so far
as possible, and yet have their food wholesome and palatable.”
Ellen G. White, Counsels on Diet and Foods, 365
5
TEMPERANCE
decompose. Nutrients in foods that in the stomach to form cancer-
have started to spoil, such as producing agents. Tyramine
overripe fruits, wilted vegetables, compounds, amines abundant in ripe
rancid nuts, become toxic to the cheese as breakdown products of
system and should not be used. tyrosine, may cause hypertensive
crisis and central nervous system
According to the definition of food in irritability. Fats are hydrolyzed to
Lesson 1, cheese is not a food. It is irritating fatty acids. Some of the
not only high in fat, but the degrada- changes resulting from aging fats and
tion of substances in milk as it is cholesterol make them dangerous to
processed to cheese make it harmful health. It was found that some of the
to the body. products formed in the degradation
of cholesterol could cause death of
The proteins, carbohydrates, and fats, muscle fibers in artery walls, which
in milk are altered during the could be the initial injury in the
fermentation processes used in development of atherosclerosis.
curing cheese, a process somewhat Review Lesson 4 for other damages
similar to composting leaves. Most of to cell functions from degraded fats.
these products are toxic and See Agatha M. Thrash, M.D., and Calvin L.
Thrash, Jr.,
irritating. Some of the amines in
M.D., The Animal Connection, 109-111, and 73
cheeses may interact with substances
For information
Researchers studied the possible the coastline. It was found that the
relationship between the more highly diet of the inland farmers was much
saturated fats found in animal and higher in animal and dairy products
dairy products, and the higher than the diet of those who lived near
incidence of Multiple Sclerosis (MS) the coast. The diet of those near the
in farming communities. Investiga- coast included more fish. Studies
tions were made in Norway to have shown that there is a strong
determine why inland farming association between a diet that is
communities had a higher incidence high in animal and dairy products,
of MS than was found in areas near 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., 1 9 7 4 ,
31, pp. 267-72
5
The long intestinal tracts of herbivores as compared with the short intestinal
tracts of carnivores have been compared to remind us that the human
anatomy places humans with herbivores. Here are some additional interesting
comparisons that indicate that humans are, naturally, plant eaters:
Remember: All the elements needed for good nutrition are found
in fruits (including nuts), grains, and vegetables. (Review
Lessons 1 and 3)
Fresh “air is the free blessing of heaven, calculated to electrify the whole
system.” Ellen G. White, Healthful Living,
71
“Air, air, the precious boon of heaven, which all may have, will bless you
with its invigorating influence if you will not refuse it entrance. Welcome
it, cultivate a love for it, and it will prove a precious soother of the nerves.
. . . The influence of pure, fresh air is
6
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. available in the blood stream and
It is needed to “burn” foods to tissue fluids. Some of the reasons red
produce heat and energy. These cells blood cells may not be able to supply
are dependent on the oxygen supply enough oxygen to body cells include:
6
Air is a mixture of many gases, but is All living things are dependent on
composed mostly of nitrogen and oxygen. Plants not only use carbon
oxygen,— about four-fifths nitrogen dioxide from the air as food, but they
and one-fifth oxygen. Other gases also utilize oxygen,— as do animals
normally in pure air are found only in and humans. Air is admirably adapted
minute quantities, except for carbon to the needs of human beings, as well
dioxide and water vapor. as to the needs of animals and plants.
Carbon dioxide is not harmful to This decay gives off a musty odor, and
animal life in the quantity naturally the germs and spores may cause
found in the atmosphere, but if its serious diseases. Sources may be
proportion is increased tenfold or moldy bread or other spoiled foods,
more it becomes decidedly harmful, molds on walls or floors in humid
especially if the increase is from the areas, and decaying leaves or other
respiration of animals or human organic matter in the area.
beings—though the harm may come
more from organic poisons associated Hydrogen sulfide and Ammonia are
with it. High concentrations may be often present in the air. These gases
reached in enclosed areas as each are given off by decomposition of
exhalation makes about three cubic animal wastes from stables, barnyards,
feet of air unfit for breathing again! chicken coops, vaults. etc. Hydrogen
sulfide smells like rotten eggs.
Chemicals that are airborne may
damage the delicate tissues in the Organic Poisons are body wastes,
lungs, and perhaps poison the body. other than carbon dioxide (an
Manufacturing plants, agricultural odorless gas), eliminated from the
applications, and some trade or body through the lungs and skin.
professional practices, may be sources They are some of the most harmful
of many air-borne chemicals. poisons in enclosed air, and may even
produce death. A person who has
Dust may include not only dry earth been in an unventilated room for
and pollen, but also tiny bits of metal, some time may not notice it, but a
worn tires, black soot, etc. Small person coming in from the pure out-
quantities of dust may be mostly side air will notice the “fusty” odor.
removed in the air passages before (Webster says fusty = moldy, musty,
reaching the delicate alveoli in the ill-smelling, rank.)
lungs; however, the body’s filtering
mechanism fails if the quantity of dust Tobacco smoke not only carries toxins
is great. Inhalation of dust is one of that are absorbed by the blood, but it
the causes of lung diseases. also blackens the delicate lining of the
lungs, coating the alveoli and
Disease germs and spores are given hindering the transfer of oxygen and
off in great numbers wherever there carbon dioxide.
is decay of animal or vegetable matter.
6
“The harmful effects of living in close, ill-ventilated rooms are these:
Open doors and windows in the home disease. These principles apply within
for at least a few minutes every day, the home also. Nothing should be
even in the wintertime. Turn the tolerated within the home that is
thermostat low to conserve fuel, and decaying or unclean.
let the fresh air flow in. The air will
warm again in a few minutes, or cool Too frequent use of nose drops and
again if it a hot summer day, and the nasal sprays may damage the delicate
fresh air will truly be a boon to the membranes, causing them to become
household. thickened and inflamed. The use of
these products is not recommended.
Another good practice is to fold back
the covers on the bed first thing in We should do all we can to assure a
the morning, and let the bedding and supply of good clean air as “food” for
bed air out for a few minutes before the lungs. Some situations may be
making it. beyond our control, other than
moving to a new location, and/or
Garden enthusiasts should be careful finding different employment.
to keep humus piles well away from However, there is much that can be
the home. Decaying refuse, as well as done in and about our homes to
dampness and mold, harbor death- improve the quality of the air w e
producing germs in abundance. breathe by practicing simple rules of
Uncleanness in any form tends to cleanliness and hygiene.
6
Life is sustained by food, water, air, vitamins are used up, attached, or
and sunshine. Food that has been destroyed in the process of promoting
de ized cannot provide good the biologic reaction”
nourishment. ( elements have Agatha Moody Thrash, M.D., and
Calvin L. Thrash, Jr., M.D.
been removed from de ized foods.) Nutrition for Vegetarians, 61
Only foods that have life should be
used, foods that contain the
nutrients that make the difference
between living and dead matter. “Regulate metabolism,
Scientists have called some of these
nutrients mins. “Assist in converting fat and
carbohydrates into energy,
mins promote the rate and ease
with which essential chemical “Assist in forming bones and
reactions proceed in the body, in tissue.
much the same way that catalysts
promote reactions in chemistry. True “Prevent deficiency diseases.”
catalysts are not themselves used up
in the reaction, whereas often the Ibid., 61, 62
Vitamins may be largely lost during fraction of what was removed is added
transportation and storage of foods. back,— and these are probably
Foods used should be as fresh as synthetic. Twenty nutrients may have
possible to maximize on the vitamin been removed from “enriched”
content. Some vitamins are retained refined products, with perhaps only 5
in cooking, canning, and freezing. being replaced.
Whole foods as grown, fresh from well as in many fruits and melons.
garden and orchard, are the best Just as carbohydrates, proteins, and
sources of vitamins. Whole grains are fats are found in all whole foods, so
excellent sources of the B vitamins, as other substances, including vitamins,
are also green, leafy vegetables. Pro- are found in these foods. A varied diet
vitamin A is found in highly-colored of whole natural foods in adequate
vegetables, such as carrots, winter amounts should supply most of the
squash, and deep-green vegetables, as needed vitamins.
6
No doubt the average American would dairy products was pounds (see
profit from the use of more protective Lesson 5), and a fair amount of that
foods, such as fresh fruits and vege- was in the form of highly concen-
tables. The average annual consump- trated cheese products.
tion of these foods in was:
Pounds
Fresh fruits 92 It is no wonder
Selected melons 25 that degenerative diseases are so
Fresh vegetables 111 prevalent, and the Surgeon General is
Fresh Potatoes 45 recommending the use of more fruits
and vegetables! Of course, the use of
fresh fruits and vegetables from home
The total consumption of potatoes was gardens and orchards might improve
127 pounds, but most of them were this picture somewhat, but it is
used as frozen potato products, or as apparent that these foods need to be
chips, shoestring, or dehydrated appreciated, and eaten, more than
potatoes, so could not be considered they currently have been!
protective foods very well.
Studies show that many B-12 supple- Results of recent studies indicate that
ments may do more harm than good. total vegetarians do need a B-12
“Multivitamin preparations contain supplement,— not as part of a multi-
breakdown products of B-12 that vitamin preparation, however. Th e
exert an anti-B-12 effect, and may following product is recommended:
cause the very deficiency the prepara-
tion is expected to prevent.” Sublingual
Agatha M. Thrash, M.D., and Calvin L. Thrash, Jr., B-12 DOTS
M.D., Nutrition for Vegetarians, 69, citing Harmful
B-12 breakdown Products in Multivitamins? Medical By Twinlab
World News, 09/28/81,12, 13
One such tablet as a B-12 DOT per
Recent studies indicate that B-12 week should be adequate. If the B-12
from algae (nori and spirulina) may pill is hard, crush or chew it to get
not be bio-available, (are not acces- adequate absorption. See Milton G. Crane,
sible for metabolic needs of the body). M.D., et al, Vitamin B-12 Studies in Total
Pieter C. Dagnelie, et al, Vitamin B-12 from Algae Vegetarians, Weimar Institute and Loma Linda
Appear not to be Bioavailable, American Journal of University.
Clinical Nutrition, March ‘91, p695(3)
6
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,
Since copper is essential for iron uptake and transport in the blood,
anemia can result from copper deficiency.
Minerals are needed to maintain the digestion,— the body’s No. 1 priority
acid-base balance in the body. They for minerals. If the inadequacy con-
may be shifted from bone or muscle tinues, digestion will be impaired.
into plasma, or out of plasma into
bone or muscle in order to maintain A diet of devitalized foods lacking
this balance. Also, minerals help their natural mineral content will not
maintain osmotic pressure, facilitate provide the minerals needed for good
transport of other nutrients and digestion, nor for the many other
substances across cell membranes, needs. A continued deficiency will tip
assist in blood clotting, and make up a the chemical balance so essential for
significant portion of bones. good health. The body cannot shift
(See Agatha Moody Thrash, M.D., and minerals from empty “store-houses”
Calvin L. Thrash, Jr., M.D.,
Nutrition for Vegetarians, 71) of bone and muscle, into plasma.
6
“Many researchers have expressed requirements are usually met auto-
concern about the availability of trace matically. It is not helpful to any of the
minerals from a high-fiber vegetarian body systems to have a mineral
diet containing unrefined cereals and surplus on hand. In fact, body func-
legumes. They contend that dietary tions are hampered or even destroyed
fiber and other plant components by an excess.” Agatha Moody Thrash, M.D.,
reduce the bioavailability of elements and Calvin L. Thrash, Jr., M.D.,
Nutrition for Vegetarians, 72
like zinc. It is true that 38% of the
zinc in white bread is absorbed while
only 17% is absorbed from wholemeal Note the words “usually met”. This
bread. However, the total amount of greatly depends on the mineral
zinc absorbed from wholemeal bread content of soils where foods are
is almost 50% more than that grown.
absorbed from white bread. Why?
Because wholemeal bread contains Also, although green, leafy vegetables
more than three times the level of are excellent sources of minerals.
zinc found in the white bread.” calcium in high-oxalate greens is not
Winston J. Craig, Ph.D., R.D., available to the body even though it is
Nutrition for the Nineties, 151-152; referencing
B. Sandstrom, B. Arvidson, A. Cederblad and E. absorbed. Spinach, chard, beet tops,
Bjorn-Rasmussen. Zinc Absorption from Composite and rhubarb are high in oxalic acid so
Meals. I. The Significance of Wheat Extraction Rate, are not the best foods. Generous
Zinc, Calcium and Protein Content in Meals Based
on Bread. Am J Clin Nutr 33: 739-745, 1980
servings of low-oxalate greens, such as
kale, collards, broccoli, cabbage, and
endive, should be used daily. Many
“When calories, proteins, and edible wild plants may be used to
vitamins are provided in sufficient supplement garden greens. Learn to
quantity by a varied diet from the identify plants in your area so that
basic three food groups, the mineral poisonous plants will not be eaten.
6
Vegetarian Whole Foods Cookery and Health Seminar
6
AIR
6
Keep chopping, shredding, and Since heat destroys enzymes and
blending of foods to a minimum, as some vitamins, it is best to:
the vitamin and enzyme content is
reduced when food particles are Cook in as as
exposed to oxygen. possible, in as as
possible.
Never peel, scrape, or pare, when a
scrubbing brush will do. This applies to corn-on-the-cob and
pasta as well as other foods. Steamed
Never use soda in cooking vegetables corn has a much richer flavor than
to keep them green. It destroys boiled corn covered with water while
vitamins and enzymes. cooking. Whole grain pasta should be
cooked in just enough liquid to cook
Use cooking liquids elsewhere to it without burning, and the remain-
obtain the minerals. ing liquid used as part of the sauce.
Foods, such as grains and legumes, Other foods, such as fruits and most
need to be well cooked, or sprouted, vegetables, may be used cooked or
to make the nutrients available to the raw. To optimize on available vitamins
body. Potatoes also should be cooked. and enzymes, use a high percentage of
raw foods.
You might be satisfied with a medium- but need to eat 2 or 3 slices of white,
sized apple during a meal, yet feel like “balloon” bread before being satisfied.
eating two or three apples in the form
of applesauce before being satisfied.
6
“Bread is the real staff of life, and therefore every cook should excel in
making it.” Ellen G. White, Counsels on Diet and Foods, 315
Whole grains make the most Hot or new yeast-leavened breads are
nutritious breads. Two or three difficult to digest and should not be
different grains may be used together used. Yeast breads should be
for added nutrition and variety. Small thoroughly cooled before using them.
amounts of unbleached white flour or Bread is better when two or three
gluten flour, may be used for good days old. Gases from the growth of
texture, especially while learning to yeast must be allowed to escape, and
bake bread. However, with a little the texture firms when the bread is
practice excellent breads can be made well cooled. There should be no
using whole grains only. softness nor stickiness in the finished
product. It should be light, sweet, and
No sourness should be permitted in dry. Unleavened breads may be used
yeast breads. The loaves should be fresh from the oven.
small, and baked until thoroughly
done. The yeast should be completely Zwieback, (twice-baked bread), is an
destroyed in the baking process. If it excellent food. It digests easily. Toast
has not been destroyed, the bread will slices of bread all the way through in a
develop a stickiness and yeasty smell, warm oven to a very light brown.
Dip fingers in water, and spread water forming loaves and buns. Water works
over palms of hands. This will keep better for this than oil.
dough from sticking to hands while
Do try some of the bread recipes with with these products, and there are no
this lesson, both the unleavened and harmful residues in the finished
yeast breads. The flavor of unleavened products. Whole grain flours make
breads made without soda or baking delicious breads, rolls, muffins, and
powder is superior to those made crackers.
6
Ellen G. White, Healthful Living, 171
colds, coughs,
congestion of the brain,
inflammation of the liver, the kidneys,
and a hundred other diseases. Ibid. 176, 177
“No part of the body is more the chest expanded three or four
susceptible of development by inches by a course of appropriate
judicious and appropriate exercise training.
than the lungs. The amount of air
which passes to and fro in the
respiratory process is ordinarily but
about two-thirds of a pint; and in
cases of disease is much less, often
being reduced to less than a third of
this amount. By the daily exercise of
the lungs in such a manner as to
develop the chest, the breathing J. H. Kellogg, M.D.,
The Home Book of Modern Medicine, 720
capacity may be very greatly
increased. We have frequently seen
6
The , together with the heart, The whole respiratory tract is lined
occupy the chest cavity. Air passes with a special mucous membrane with
thru the trachea, which divides in the minute, delicate, hairlike projections
chest into two branches, the called cilia. These are in constant
bronchial tubes, one going to each motion, always waving in the same
lung. These tubes continue to direction,— towards the mouth. Their
subdivide, ending in myriads of tiny work is to protect the lungs from dust
air sacs known as alveoli, which are that slips past the large hairs near the
covered with tiny capillaries. front of the nose, by sweeping it up
the air passages to the mouth. But
Air is not forced into the lungs, it even the cilia will not be able to
simply rushes in when the diaphragm remove all the dust from the air w e
is depressed and the rib cage is breath if we feed our lungs “dirty” air.
expanded. It enters when room is We should be as careful to have clean
made for it. Air is expelled when the air to breath, as we are to have clean
diaphragm relaxes and the elastic food to eat.
lungs recoil to their normal,
undistended position. Many people The mucous membrane keeps the air
use only the lower, or upper, portions moist that is to reach the delicate
of the lungs in breathing. Good alveoli; also, it warms cold air, and
breathing habits keep the diaphragm cools hot air, on its way to the lungs.
involved, using the whole lungs with Extremes in air temperature,
each inspiration. This is known as especially if dry, could do much harm.
abdominal breathing.
Membranes surrounding these tiny air the skin, or about 70 square meters! A
sacs, and the surrounding capillaries, wise provision to assure an ample
must be extremely thin to permit a supply of oxygen for various activities.
ready exchange of oxygen and carbon
dioxide. They are! These membranes As red blood cells slip through lung
are about as thick as a soap bubble just capillaries they give up their load of
before it bursts. carbon dioxide to be exhaled, and
take on a fresh load of oxygen to be
Though tiny and fragile, the alveoli released through body capillaries for
are numerous. It has been estimated use in body cells. Blood loaded with
that a set of lungs has about 300 carbon dioxide is a bluish purple; as it
million of them. If they were spread gives up its load of wastes and takes
out flat they would cover an area on fresh supplies of oxygen it turns a
nearly 40 times the surface area of bright cherry-red color.
6
“When the oxygen is cut off from
normal cells, they are damaged, to the
extent that they are no longer able to
burn foodstuffs down to carbon
dioxide and water, because oxygen is
needed for this reaction. The cells
then have to depend upon the energy
obtained from metabolizing sugar to
lactic acid, which does not supply Review th e metabolism of cells under
adequate energy to maintain normal Fats in Lesson 4.)
structure and function. As a result, the
cell turns cancerous.”
Zane R. Kime, M.D., M.S., Sunlight, 96
Poor breathing habits and/or posture. blood cells from carrying normal loads
of oxygen. (Review Lesson 4, Heart
Poorly ventilated room(s), and/or air and Circulation.)
pollution.
Atherosclerotic arteries. (Review
Clumping of blood cells caused by free Lesson 4 on Fats)
fats/oils in diet.
Other toxins or wastes in the blood-
High concentration of sugar or poly- stream.
mers in the blood, inhibiting red
6
Nature will restore their vigor and strength in their sleeping hours, if her laws
are not violated. Ellen G. White, Healthful Living
46
“Misuse of the body shortens that period of time which God designs shall
be used in his service.
Those who thus shorten their lives by disregarding nature’s laws, are
guilty of robbery before God.” Ibid. 47
Come unto me, all ye that labour and are heavy laden, and I will give you
rest. Take my yoke upon you, and learn of me; for I am meek and lowly
in heart: and ye shall find rest unto your souls. Matthew 11:28,29
129
7 130
Every human being is searching for The greatest Teacher the world has
true rest. Many spend large sums of ever known also said, “Come ye
money to travel to distant lands, yourselves apart into a desert place,
thinking that this will bring rest; and rest a while.” Mark 6:31 He did
some look for new employment; some not spend this time with his disciples
try drowning their troubles in drink, in self-indulgent rest. Removed from
or in excitement; and some may even the multitudes constantly pressing
leave a devoted spouse in search of about them, they talked about their
another mate, thinking this will bring work, and of ways of bringing greater
happiness and rest. But they may still efficiency to it.
have that unsatisfied longing for rest.
True rest begins with taking on the He taught the need for “quiet time,”
yoke of the One who invites us to for getting away from the pressures of
“Come unto Me, . . . and I will give you everyday life. We need some rest on a
rest.” And, in taking on His yoke daily basis, some special time on a
(total surrender), we find that free- weekly basis, as well as other blocks
dom and rest that we long for! of time,— time spent away from the
general routines of life.
Those who are at peace with God and members, and will have an influence
themselves will have restful homes. for good in the community. Homes
Such a home will be the most that will be “a little bit of heaven to go
attractive place in the world for its to heaven in.”
“If we will open our hearts and homes to the divine principles of life, w e
shall become channels for currents of life-giving power. From our homes
will flow streams of healing, bringing life, and beauty, and fruitfulness
where now are barrenness and dearth.” Ellen G. White, Ministry of Healing, 355
7 131
Many people are ever searching for discontented, or experiencing grief,
something, they know not what, to guilt, or remorse. These emotions
satisfy ungratified desires. They may have a tendency to break down the
try hilarity, or frivolous, exciting life forces.
indulgences, only to be left in a state
of despondency and discontentment Everyone experiences sorrows, trials,
as these activities do not satisfy nor and difficulties, but many “borrow”
bring true rest, The emotional effect trouble unnecessarily by anticipating
is similar to the physical effect of it, doubling life’s burdens.
stimulants. See Ellen G. White, Ministry of Healing, 241-248
t, 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, peace and true rest of spirit,— the
faith, sympathy, and love,— and life is One who said, “Come unto Me, . . .
prolonged. So, with His help, keep and I will give you rest.”
the mind fixed on cheerful things. Ibid
There is but one Source for abiding
132
under the influence of a disturbed mind.
7 133
Stressful situations are experienced Almost any job or task can become
by everyone, some more than others. routine and boring, but a little
But some people may thrive under initiative and imagination can keep
pressures that would break another the task interesting. Try to find ways
person. What makes the difference? to do it better, to improve your skills
Individuals in good health with a while accomplishing your work.
positive outlook on life can meet life’s
challenges successfully, whereas a When under pressure take an exercise
person in poor health and/or break, and/or take two or three
depressed in spirit will not be able to minutes to relax with eyes shut.
endure. Physical health, mental atti-
tude, and lifestyle habits, have much We can have inner peace regardless of
to do with whether difficult situations circumstances. If we accept the
are stressful, or challenges. invitation to “Come unto Me,” and w e
take His yoke upon us, we will be able
Body and mind were created for to bear life’s trials. He gives us grace
activity, but it is possible to over-tax and strength sufficient for each day’s
them. However, stress usually stems needs, and will bear our burdens if w e
from an attitude problem, such as cast them upon Him. He has promised
boredom, anxiety, frustration, “root of not to permit us to be “tempted
bitterness,” depression, or a sense of [tested] above that ye are able.”
failure,— seldom from overwork. I Corinthians 10:13
Some aids to dealing with pressures Cast thy burden upon the Lord, and he
are: plan and organize your work and shall sustain thee. Psalm 55:22
Study and reading good books can be Walking. is an excellent remedy for
restful to the muscle worker. tired nerves.
7 134
Freedom from the burden of sin brings true rest, and is essential for health of
body and mind,— and for freedom from stress.
7 135
Periods of relaxation, rest, and sleep the living cells. Food in the stomach,
are necessary to permit the body to even food in the blood and body fluids,
restore itself to a normal condition. does not add to our store of energy
Dr. Manning Clark said: until it becomes a part of the body
[cells]. After being digested, it must
“Everything in animal life requires, be assimilated; this work is largely
among other fundamentals, that there done during sleep.
be exercise and rest following each
other in regular order; and anything
that disturbs the proper relation or
proportion between them disturbs the Energy is deposited in the cells more
health and efficiency. For example, rapidly than it is expended; it is
the brain cell, after a day’s work, stored in the cells in the form of
becomes exhausted; but after a night granules which may be seen with the
in sleep it is refreshed and ready to microscope. When the cell is fully
resume its normal work. rested, it is well filled with minute
R. Manning Clarke, M.D., energy granules. A tired cell shows
Signs of the Times, February 12, 1924,. Quoted by
Jay M. Hoffman, Ph.D. The Missing Link, 299; the granules greatly reduced in
number.
“The purpose of sleep is to repair
losses and damage caused by work.
During our waking hours, we eat as “Every nerve center—every cell, in
well as work; that is, we both fact—is a storage battery. Work
consume and replenish our stores of discharges the battery. During sleep,
energy. But the energy we take in as the battery is recharged. This is not a
food is not available for use until it has metaphor, but an actual physical fact.”
been deposited to become a part of Jay M. Hoffman, Ph.D., The Missing Link, 303, 304
136
The average need is 7 to 9 hours of midnight. It aids in restoring body
each 24 hours. reserves before the critical low ebb.
Body temperature, and with it vitality, With enough sleep you should awaken
drops to a daily low about 2:00 a.m., refreshed, without the aid of an alarm
rising slightly during waking hours. clock or other awakening device.
Be sure the stomach is through with Take a warm or tepid bath just before
its work well before bedtime. retiring.
Do not engage in heavy physical nor Assure an ample supply of fresh air in
mental activity just before bedtime. the bedroom, summer and winter.
Relax. Better yet, sleep outdoors if possible!
Sleep, with an abundance of fresh air,
Take a leisurely stroll in the evening. is more refreshing.
7 137
American children and adolescents spoons of sugar per one ounce
generally eat fast foods and/or snack serving!
foods such as hamburgers, cheese-
burgers, french fries, pizza, chips, “The refining of grains takes a hefty
soda pop, candy bars, and ice cream. toll of vitamins and trace minerals,
These “foods” are high in fat, sugar, with about 70% of micronutrients
and salt, and low in fiber. Fruits, typically being lost during refining.
vegetables, and whole grain foods are However, many of the manufacturers
seldom included in their diet. add a whole gamut of vitamins and
minerals so that the breakfast cereal
Some food manufacturers promote actually becomes more like a food
the sale of their products with adver- supplement. In fact, some have
tisements directed to children and described the cereals like Total and
youth who are easily convinced that Product 19 as flaky, crunchy, toasted
they must eat the product advertised. vitamin pills! Why such a description?
Most of them are unaware of the Because one serving of the cereal
results of their dietary choices. contains 100% of the RDA for all of
the added vitamins and minerals. I t
Dr. Craig comments about some of should be noted, however, that none
these “foods”: “The cereal manufac- of the trace minerals lost during
turers seem to do a very good job of refining are replaced.”
packaging wheat, rice and corn as Winston J. Craig, , Ph. D., R.D.,
Nutrition for the Nineties, 249-250
candy! Some contain about 3-4 tea-
Parents should set a good example by a healthy lifestyle have been delighted
practicing the , with their increased energy and
and they should teach their children improved scholastic achievements.
the benefits of a healthy lifestyle,
encouraging them to “choose some- Establish meal patterns to meet the
thing better.” Children should under- needs of the family, and assure that
stand the benefits to be derived from adequate, nourishing, and attractively
a nutritious diet, and the results of a served foods are available for them.
poor diet. This instruction should be Prepare lunches for students in
given in a cheerful, positive manner. schools that do not provide satisfac-
Children and youth who have adopted tory lunches.
Young people, and the young in heart, will enjoy the recipes with this lesson.
138
Ellen G. White, Healthful Living, 60
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 a
laboring man. Under such habits
Others become lean, feeble, and weak, because their vital powers
are exhausted in throwing off the excess of food;
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 his
commandments, and keep all his statutes, I will put none of these
diseases upon thee, which I have brought upon the Egyptians: for I am
the Lord that healeth thee. Exodus 15:26
7 139
is the accumulation of taken into the body. These conditions
wastes from normal metabolism promote both degenerative and conta-
because of poor elimination through gious diseases, since the
kidneys, bowel, lungs, or skin; wastes is weakened in the process.
from improper metabolism due to
poor nutrition and/or health habits;
and/or from poisonous substances
7 140
LEAVES FROM THE TREE OF LIFE
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 Rockefeller Years later when Dr. Hoffman was
Institute, winner of the Nobel Prize in living in New York he called the
1912, has demonstrated that it is Rockefeller Institute to find out if
possible to keep tissue alive almost they still had the tissue of the
indefinitely by merely keeping it free chicken’s heart that they were
from its own wastes which are keeping alive. “They said no. They
poisonous to it, and supplying it with kept it alive from 1913 to 1947. After
the nutrients it needs. A chicken dies 34 years they were convinced that
normally at the age of 10 or 12 years. they could keep it alive for an eternity
But the tissue he separated from the so they threw it out. How were they
heart of a chicken 18 years ago is just able to keep it alive? By keeping it
as much alive today as it was then. I t freed from its own wastes. How are
really appears as though he will be we to keep healthy? By keeping our
able to keep it alive indefinitely.” tissues and our bloodstream clean.”
Jay M. Hoffman, Ph.D., The Missing Link, 139, 140; from a lecture by Daniel H. Kress, at Washington
Sanitarium and Hospital, Takoma Park, Maryland.
141
healthy body, with an active immune infectious diseases.
system, is less likely to be invaded by
142
“The brain is the capital of the body,
the seat of all the nervous forces and of mental action.
By the brain nerves, mental impressions are conveyed to all the nerves of
the body as by telegraph wires; and they control the vital action of every
part of the system.
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 to when these habits are not in harmony
create man, to make mind. He with the laws of health, prevents the
created him that every faculty might attainment in life of that which
be the faculty of the divine mind. . . otherwise would have been possible.
The Lord Jesus is the author of our All parts of the body are in constant
being, and he is also the author of our communication with the brain, and
redemption; and every one who will notify it of any injury done to them.
enter the kingdom of God must Anything that disturbs the circulation
develop a character that is the of the electrical currents through the
counterpart of the character of God.” nervous system is harmful to the body
Ellen G. White, Healthful Living, 12 and the mind. Cooperation with the
laws written on every nerve and fibre
Lifestyle habits of eating, sleeping, of our being promotes health of body
dressing, working,— of living, affect and mind.
the brain, the citadel of the whole
person. The harm done to the brain
Ibid., 193
143
Moment by moment the brain is
. dependent on a well-balanced circu-
lation of blood, blood that brings
The structure of the is needed nutrients, oxygen, and other
the most complex and delicate of any supplies, and removes wastes. It
part of the body. The entire cranial maintains no reserves. It uses about
cavity is filled by the brain, which is 20% of the heart’s output of blood.
made up of untold myriads of nerve
cells and nerve fibers,— the largest Practicing each of the
mass of nerve tissue in the body. will help to keep the mind
active and vigorous.
There are two parts to a nerve cell; nerve body, and nerve fibres. The fibre is a
continuation of the cells. Ganglia are mini-communication centers of grouped
nerve 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 function electrical impulses travel rapidly
to perform, and each is related in through nerve fibres. (Chemicals, or
some way to all the others. Every part hormones, that travel through the
of the body is in constant communi- blood and body fluids provide another
cation with the rest of the body communication system in the body.)
through this intricate system as
144
“The Bible should be made the foundation of study and of teaching. T he
essential knowledge is a knowledge of God and of Him whom He has
sent.” Ellen G. White, Ministry of Healing, 401, 402
“From the study of the Word of life, students may come forth with minds
expanded, elevated, ennobled.” Ibid. 466
145
“The mind does not wear out or break down so often on account of
diligent employment and hard study, as on account of eating improper
food at improper times, and of careless inattention to the laws of health.”
“The proper exercise of mind and body will develop and strengthen all
the powers. Both mind and body will be preserved, and will be capable of
doing a variety of work.” Ellen G. White, Healthful Living, 198, and 204
Mental exercise lies at the founda- the brain, the more vigorous will be
tion for mental growth and mental the force.
health, and seems also to furnish a
firmer basis for muscular and general Mental work should not break down
physical health. As the brain grows in the constitution, as many believe.
strength and vigor with exercise, it Those who break down under a study
becomes capable of sending out more or mental (professional) work
vigorous impulses to the various parts program, as a general rule, have
of the body that depend on it for violated some, or most, of the general
supplies of force. The more vigorous laws 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 the
greatest men in history, including men like Byron, Raphael, Pascal, Mozart,
Keats, etc., who died comparatively young. The study focused on the age at
which these people did their most productive work; it also showed the average
age to be 64.2 years at death. The average age of all classes who lived past 20 at
the time the study was made, was 50 years. Dr. Beard concluded:
“1. That the brain-working classes,— lived longer on the average than
clergymen, lawyers, physicians, brain-workers of ordinary ability
merchants, scientists, and men of and industry.
letters,— live very much longer
than the muscle-working class. “4. That clergymen are longer-lived
than any other great class of
“2. That those who follow brain-workers.”
occupations that call both muscle
and brain into exercise, are
longer-lived than those who live Another study of sixty more recent
in occupations that are purely brain-workers, including Franklin,
manual. Hayden, Michael Angelo, and Newton,
showed an average age at death of 82.
“3. That the greatest and hardest J. H. Kellogg, M.D.,
brain-workers of history have The Home Book of Modern Medicine, 159-161
146
“We should encourage a cheerful, hopeful, peaceful frame of mind; for our
health 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: many
shall see it and fear, and shall trust in the Lord. Psalm 40:3
Ibid. 235
Ibid. 233
8 1
TRUST
“The harmonious, healthy action of all the powers of body and mind
results in happiness; the more elevated and refined the powers, the more
pure 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.”
Ellen G. White, Healthful Living, 31
8 1
Health philosophies of every type are One of the most dangerous of all
being promoted in the world of today. mental philosophies is that which
Many popular philosophies teach that calls for one mind to surrender to
man is innately good; that within him another human mind. This is the
reside the elements of goodness, and enemy’s plan to ruin a person’s
powers which will relieve him of experience, and the right use of
troubles and sickness, and thus the his/her own will. Hypnotism is a
desires of his heart will be realized. terrible substitute for surrender of the
These teachings do not recognize that will to God in full and complete trust.
man is a transgressor, and that his Why trust another human being who
transgressions are the primary cause shares in the frailties of all mankind?
of his troubles, and that they must The Almighty, the One who can
have his attention. Neither do they supply all our needs and direct our
recognize that a loving and forgiving paths, invites us to trust Him as a
God will minister to our healing and child trusts his loving parents. His
restoration as we yield our hearts and restoring power will be manifest in
lives to Him, fully trusting him in our bodies if our will and ways are in
every aspect of our lives. The popular accordance with His will and ways.
“mind cures” being offered seldom “God has pledged himself to keep this
emphasize obedience to the laws of living machinery in healthful action if
life. the human agent will obey His laws
and co-operate with God.”
Ellen G. White, Healthful Living, 31
“God does not design that our will should be destroyed, for it is only through
its exercise that we can accomplish what He would have us do. Our will is to be
yielded to Him, that we may receive it again, purified and refined, and so
linked in sympathy with the Divine that He can pour through us the tides of His
love and power.” Ellen G. White, Thoughts from the Mount of Blessing 62
Fear the Lord, and depart from evil. It shall be health to thy navel, and
marrow 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 Lord
JEHOVAH 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 Lord
JEHOVAH 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
8 1
“In every line of cooking the question which should be considered, is,
And there should be careful study that the fragments of food left over
from the table be not wasted.” Ellen G. White, Healthful Living,
80
Menu planning is important. The the table looking and tasting the same
appetite should not be allowed to rule, every time. Vary the way potatoes and
as the mind will be brought under its other foods are served. Yet each meal
control if it does. Learn what kinds of should include only three or four
food best nourish the body, and follow dishes. Here, simplicity should rule. A
the dictates of reason and conscience. change can be made at the next meal.
Not all wholesome foods are suited to Liquid foods should be limited. This
our needs under all circumstances. includes not only drinking water or
Foods should be selected that are juices, but also soups and stews. Solid,
suitable to the season and climate chewy, foods are much better for the
where we live, and to the digestion.
occupation(s) engaged in. Those doing
hard physical labor might benefit from It is best not to use fruits and
foods not suitable for sedentary vegetables at the same meal. Fruits
workers, or those engaged in intense may be combined with grains and
mental activities. seeds, and vegetables may be
combined with grains, legumes, and
An ample variety of foods have been seeds. Some foods, such as tomatoes,
provided by our loving Creator. From avocados, melons, pineapple (a
these we may choose what we know swollen stem), and bananas, combine
to be best for our needs. well with either fruits or vegetables
for most people. Citrus fruits also
The watchwords combine well with either fruits or
may at first appear vegetables, adding a much desired
contradictory, but in reality they work tartness to salads and salad dressings.
together in menu planning. A variety Experience is a good teacher in this
of foods should be provided from day area. Foods that combine well for one
to day, and season to season. Also, the individual may not be used together by
same foods should not be presented at another person.
8 1
Fruit is the seed-containing product legumes, go well with either a fruit or
of a blossom. In addition, fruits are a vegetable meal.
starchy when immature, the starch
turning to sugar as it ripens and Fruits digest more quickly than most
sweetens. Examples: melons. other foods. Their sugars are easily
digested and assimilated. They may
Vegetables are parts of plants such as ferment in the stomach while waiting
the leaves, stems, roots, blossom and for other foods that take longer to
green pods. In addition, some of the digest. Also, the chemistry needed to
“fruits” blend well with vegetable digest the one may conflict with the
meals. Vegetable-type “fruits” are chemistry needed for the other.
sweet when immature, but become
starchy as they mature. Example: These are broad guidelines. Learn
squash. what foods, and food combinations,
are best for you.
Some foods, such as avocadoes,
squash, grains, nuts, seeds, and
At first glance some of the But what about the expensive nuts and
recommended foods, and ingredients dried fruits? Compare the cost of a
for recipes, appear to be expensive. vegetarian cheese-type spread using
One thing to consider is that the per only a fraction of a pound of nuts with
pound cost of any food increases each some grain, and you will find the cost
time it is processed. of dairy cheese to be much greater for
an equal quantity. And the per pound
“Convenience” foods are truly the cost of raisins, dates, and other dried
expensive foods. Compare the per fruits is less than, or about equal to,
pound cost of whole potatoes with the the per pound cost of candy.
per pound cost of processed frozen or
instant potatoes; and the per pound A diet composed of whole, natural
cost of cornmeal with the per pound foods usually costs much less than
cost of corn chips. Also, one must does a diet composed of processed
remember that the nutritive value of foods. There are also hidden costs for
foods diminishes with each step in processed foods that are not apparent
the processing cycle. at the supermarket. These should also
be considered, such as costs to cope
The per pound cost of whole grains is with the many degenerative diseases
less than the per pound cost for meals that may result from a deficient diet
or flours. The per pound cost of grains and poor lifestyle habits. The bonus
processed into pasta, chips, or ready- feature is that the natural, whole foods
to-eat breakfast cereals is much are not only health building, but also
greater yet! satisfying and delicious!
8 1
Foods should be prepared simply, but Plan to have simple salads with more
nicely and attractively. Eye appeal has complicated casseroles, and mixed
much to do with how well food is salad with simple main dishes.
relished.
If you choose to have a cooked vege-
As an artist color-coordinates a table with a main dish, or if vegetables
painting, and an interior decorator are included in the main dish, repeat
color-coordinates a room, a meal can some of the same vegetable(s) in the
be “food coordinated” to keep it more salad, rather than trying to have
simple. This can be especially helpful different ones in every dish. Such as:
when preparing for company, when
the tendency is to have a greater Main dish:
variety of foods. Legume seasoned with carrots,
onion, garlic, and herb seasoning
An example:
Salad:
Main dish: rice and legume Carrot salad,
casserole
Green salad with some shredded
Butter-like and/or cheese-type carrot for color,
spreads could be made with a
rice base carrot and celery sticks.
Since carbohydrates are the preferred fuel for most body cells, we would do
well to base our meals on carbohydrate-rich foods rather than heavy protein
foods. If foods are chosen each day from each of the Food Groups, and choices
within the Food Groups are varied from meal to meal, the protein content, as
well as that of other nutrients, should be adequate.
Fruits 3 to 4
Vegetables 3 to 6
Grains 5 to 10
Legumes (5 - 6 times/week)
Olives 2 to 3
Avocados, nuts/seeds 1 to 2
Vary the fruits, vegetables, grains, and legumes used from meal to meal, and
from day to day; assuring color contrasts, and flavor and texture changes. Be
sure to include an ample supply of green, leafy, vegetables, and 2 to 3 different
grains each day.
8 1
The ratio of nutrients, such as carbo- of foods are available so that each
hydrates, proteins, fats, and minerals, person should be able to find an
varies in each food group. Of course, abundant variety to meet his or her
each fruit, vegetable, or grain, tastes and preferences. However,
contributes its unique combination of some may need to train their taste
nutrients to our needs. This is why w e buds to enjoy new taste treats.
need foods from each food group
Of course, there are those who have
Many people who have not learned to allergy problems. If this is a problem,
relish vegetables and fruits tend to care must be used in selecting foods
consume a large proportion of grains that can be tolerated.
and legumes. This is especially true of
those changing from a “meat and Once more we would remind you to
potatoes” regimen to a vegetarian eat an abundance of fruits and
nutrition plan. vegetables, together with the grains,
legumes, nuts and other foods,— and,
However, to maintain a health as much as possible, eat the fruits and
promoting balance in the body vegetables raw.
chemistry it is best to select the
recommended servings from each
food group. Generally, a wide variety
1. Use unrefined, natural foods as four dishes for one meal should
much as possible. suffice.
2. Fruits and vegetables may be used 7. It is best not to use fruits and
freely, providing a larger number vegetables in the same meal.
of daily servings. Combine vegetables with grains in
one meal; fruit with grains in
3. Energy foods, such as grains and another meal.
legumes, should be used in
amounts adequate to meet energy 8. Use a variety of colors, textures,
needs and maintain weight. and flavors; not all sweet, nor all
tart or salty.
4. Concentrated foods, such as nuts,
avocados, and honey, should be 9. Avoid “one-sided” meals; such as
used more sparingly. all (or mostly) concentrated
foods, or all (or mostly) juicy, less
5. Include a wide variety of foods concentrated, foods.
from day to day; featuring foods in
season. 10. Obtain foods as fresh as possible
from garden and orchard, and
6. Do not include a wide variety of include an ample supply of raw
foods in one meal. The watch- foods with every meal.
word here is simplicity; three to
8 1
LEAVES FROM THE TREE OF LIFE
8 1
The attitudes and conversation at utilized by the body. Dr. Simonsen at
mealtime should be uplifting and Johns Hopkins University counted the
pleasant. It is not a time to resolve number of bites people took while
problems. The atmosphere at a meal listening to different types of music.
influences not only the amount of food Note also the effect it had on the
eaten, but also how well it will be quantity eaten.
S. Gershoff (editor). Trying to Eat Less? Change the Station. Tufts Univ. Diet and Nutr
Letter 9 (4): 1-2, 1991. Referred to by Winston J. Craig, Nutrition for the Nineties,, 247.
Take time to enjoy the varieties of But good food alone will not bring the
flavors and textures in the natural benefits that might be enjoyed when
foods. Foods may be ever so combined with the rest of the
nourishing, but if they are not As exercise is also
thoroughly chewed they will not do important, especially if it includes
the good that they might. The watch- fresh air and sunshine, another good
word here is watchword is
The recipes with this lesson include special dishes for special occasions.
8 1
Each person has been endowed with a We can ask God in faith to bless our
measure of constitutional force, some efforts to preserve health when we do
with more, and some with less. Th e all we can on our part to have health.
physical and mental condition of If His name can be glorified, He will
parents is perpetuated in their answer such a prayer. However, God
children. If the lifestyle of the parents does not work a miracle to preserve
was contrary to physical law, the or restore the health of those who
injury done to themselves is repeated make themselves sick by their own
in future generations. course of action.
Many simple can be used with Learn the edible plants that grow in
great benefit. Those that answer to your area. Many will furnish a supply
the definition of food in Lesson 1, of greens to add sparkle to winter or
nourishing the system without doing early spring salads, or various other
harm, may furnish substances not dishes, when garden greens are not
found in the usual foodstuffs. Some of yet available.
these, such as red clover tea, are very
helpful in cleansing the bloodstream Nourishing herbs may be used freely,
of impurities. Care should be taken cleansing and mildly alterative herbs
not to use any herbs that have harmful should be used prudently, and harmful
properties. There are many books on herbs avoided.
herbs and their properties that will
aid in the search for beneficial herbs.
Use about one-third to one-half cup of Seeds and chopped roots should be
dried herbs (leaves or flowers) for a added to cold water, and heated
quart of water, or about one to three slowly to the simmer point; then add
tablespoons of seeds or chopped leaf and flower herbs. Let steep 15 to
roots. Various combinations may be 20 minutes. Strain, and use within 24
used to suite the taste or need. hours.
8 1
Alfalfa tea is an aid to digestion, a very Hops tea helps to induce sleep.
nourishing herb. It is rich in vita-
mins, minerals, and trace elements. Licorice root has properties that help
stabilize the energy level. Use only a
Tender green alfalfa tips may be used small amount with other herbs. I t
in green drinks, in green gravies and should not be used indiscriminately,
the like. Blend a few tender alfalfa tips nor on a regular basis. It may cause
with a sprig or two of mint in a little salt retention and high blood
pineapple juice, or juice of choice, for pressure.
a green drink. Add blended alfalfa tips
to a “cream sauce” for a green gravy. Red clover tea is an excellent blood
Delicious on baked potatoes. (Keep a purifier. It has anticarcinogenic
few plants growing in your back yard.) properties.
Catnip tea will quiet the nerves. Sage tea is an excellent remedy for
colds and flu. It seems to help
Dandelion is rich in vitamins and neutralize and eliminate toxins
minerals. It helps remove toxins from produced by the infection.
the system.
Yarrow has properties that help dia-
Fenugreek seeds aid the digestive betics. It is also good for treating
organs. Use in teas, or sprouted. infections.
Combine bran and water. Bring slowly to boiling point and simmer for a
few minutes. Let steep 15 minutes or more. Strain, pressing gently with a
spoon to extract the liquid. Return bran to the kettle, add a little m o r e
water and stir well. Strain again. (this liquid will not be as concentrated).
8 1
A is very good as a make an excellent
morning “awakener.” It stimulates treatment to stop a threatening cold,
the circulation and immune system. if done as soon as the first symptoms
appear. Use slightly warmer/colder
Use warm to hot water for 2 to water with each cycle, finishing with
3 minutes, water as cold as can be tolerated.
Follow with cool to cold water Follow this treatment with rest and
for 30 to 60 seconds. plenty of fluids.
A not only increases the Place a foot tub with hot water (105 to
circulation to the skin, but also 110 0 F) in a tub or shower stall. Have
stimulates the general circulation, and the room comfortably warm.
builds resistance to cold. It is a good
skin toner, and gives a person a sense Stand in the tub of hot water. Take
of well being. You can give yourself a about a tablespoon of the moistened
mini salt glow. salt and distribute it evenly over the
palm of your hand(s).
Do not use the salt glow if you have an
acute illness, skin rashes or lesions; Rub the salt lightly, but briskly over
nor should it be repeated too the surface of the skin until it is pink.
frequently since it may irritate the Do the arms first, then the legs. Work
skin. from the fingers to shoulders, and
from toes to hips. Proceed with the
chest, abdomen, hips, and buttocks.
Place a cup of course salt in a pan and
moisten it just enough to make the Finish with a quick shower to remove
salt crystals stick together. all the salt, then towel dry.
See the Recommended Reading list for books with full descriptions of these
measures and applications, and many more.
8 1
In the midst of the street of it, and on either side of the river, was there the tree of life, which bare
twelve manner of fruits, and yielded her fruit every month:
1 c pearl barley
3 c water
1/ tsp salt
2
Dextrinize barley, by stirring constantly in a dry pan over medium heat for several minutes, until
it just begins to brown Heat water with salt in slow cooker while grain in dextrinizing. Add grain
to 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.
1 qt water
1 c almonds , blanched
(or clean, raw cashews)
1/ tsp salt
4
Blend nuts with about 1 cup of the water until very smooth. Add salt and remaining water and
blend to mix; or pour into a pitcher and stir in remaining water. Strain, if desired. Cover and
refrigerate. 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 reduce nuts to 1 /3 cup, and add 1 cup hot cooked millet or brown
rice and blend until smooth.
21 /4 c water
11 /2 c oats
1 c cooked garbanzos
2 tbsp date sugar,
1 /4 c floured date bits
1/ tsp salt
2
2 tbsp sunflower seeds
2 tsp vanilla
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.
Combine bread crumbs and coconut and set aside. Blend remaining ingredients, except banana
slices and raisins, until smooth. Layer in a 10 x 13” baking dish as follows: Peach sauce, crumb
mixture, banana slices, raisins, etc. End with a layer of crumbs. Bake at 350o F for 30 minutes, or
until golden brown. Serve warm. ( mix all together, bake, cut into bars.)
Pour into a 2-inch deep casserole. Bake, covered, 30 minutes at 350o F, then uncovered for 10–15
minutes, or until set. Serve with fresh tomato. This should set up like a souffle.
Stir about an equal amount of water into 1 /4 cup of raw tahini with a fork (to make desired
consistency). Add a sprinkle of salt, 2 - 3 table-spoons of lemon juice, 1 /4 to 1 /2 teaspoon dill
and/or other herb seasoning.
1
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 o f
prepared beans. Proceed with:
Blend well. Strain milk through fine sieve or cheesecloth. Use pulp in loaves,
patties, spreads, and cheeses.
Simmer first 3 ingredients until thick and clear, stirring constantly. (or simmer over very low
heat, stirring occasionally.) Add 1 cup of berries and blend briefly. Stir in remaining berries.
Cut dried pineapple into small pieces. Combine with strawberries and let stand until pineapple is
soft. Add small amount of juice for blending, if necessary. Blend until smooth.
20 oz can unsweetened,
crushed pineapple
16 oz can unsweetened peaches
or apricots
1 tbsp minute tapioca per
1 /2 cup juice
Drain fruit and save juice. Simmer juice with diced pineapple and tapioca over very low heat until
clear. Stir occasionally. When thickened, stir in diced fruit, or blend.
1
Simmer ingredients a few minutes until onion is tender. Serve over well-cooked brown rice or
other whole grain.
Drain soaked soybeans. Blend all ingredients until smooth. Bake in a covered baking dish, placed
on a sheet of aluminum foil, at 350o for 45-50 minutes., or at 325o for about an hour Serve with a
tomato sauce.
Variation: Omit tomato paste and replace tomato juice with water. Add 1 /2 cup each diced celery
and bell pepper, 2 tbsp each lemon juice and Bragg’s liquid aminos, and replace oregano and sweet
basil with thyme and sage.
Parboil unpeeled potatoes 15 to 20 minutes (centers will still be hard). Cool quickly. As soon as
they 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 baking
dish, and bake 30 to 40 minutes at 3500 F, or 25 to 30 minutes at 4000 F.
1 c applesauce
1/ c almond butter or tahini
3
1/ c (or less) honey
4
1/ tsp salt
2
1/ c water
4
1 mashed banana
(frozen & thawed OK)
1 tsp coriander
2 c quick oats
1/ c chopped walnuts
4
1
1/ c unsweetened coconut (opt.)
2
1 c date pieces raisins
Spoon into paper lined muffin tins, or drop on baking sheet. Bake 30 minutes at 375o F.
3 c water
1 c millet, uncooked
1 c rolled oats, uncooked
1/ c unsweetened coconut
2
1 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 very
smooth (2-3 minutes). Add the remaining water alternately with remaining grain, vanilla, and
coconut, and continue blending until very smooth. (If the blender is small, blend half the
quantities at a time.) Pour 3 /4 to 1 cup portions onto hot waffle iron, and bake 7 - 10 minutes, or
until steaming stops. Yield: 6 waffles.
Variations: Replace coconut with 1 /3 cup sun-flower or sesame seeds, with 1 cup soaked
soybeans plus 3 tbsp of choice of seeds.
Note: These waffles freeze well, and may be reheated quickly in a toaster.
Use raw buckwheat groats in place of millet in the above recipe. Or use 1 /2 cup each millet and
buckwheat with the oats.
Place all ingredients in a covered casserole dish. Bake at 300o F for 2 to 3 hours after it starts
boiling. (This may be prepared in the evening, and the timer set to have the rice ready at breakfast
time.)
1
1/ c raw sunflower seeds
2
3/ c chopped nuts
4
1/ c unsweetened coconut
2
Blend first 4 ingredients and add to dry mixture, simmer dates in juice until soft. Cool. Add
mashed bananas, and stir all ingredients together. Grain should be moist, but not wet. Spread
onto large baking pan. to about 1 /2 inch thick. Bake at 200o F for 90 minutes, stirring every 30
minutes, until a very light brown and almost dry. Turn oven off and leave pans in oven to finish
drying.
Variations: A combination of old fashioned and quick oats makes the most tender granola. Small
amounts of wheat, rye, and/or barley flakes may be included in the mix. Sunseeds and/or nuts
may be blended to a fine meal. Add choice of diced dried fruit after baking.
Grains may be cooked in slow-cookers, or Different slow cookers and ovens seem to take
double-boilers, or baked. They may be cooked slightly different ratios of water to grain when
overnight in a slow-cooker, or a timer may be cooked the recommended amount of time. You
set to start the cooker or oven, allowing ample may need to increase or decrease the suggested
time for cooking after the grain reaches the amounts of water shown in the following chart,
boiling point. Both flavor and texture are in order to achieve the best results with your
improved in whole grains that are baked for 2 cooking method(s). (The moisture content o f
hours or more. Millet and oats are full cooked grains, if very dry or very moist, may
flavored, sweet, and delicious! affect texture of grain-based butters, spreads,
and similar recipes. Adjust as needed.)
1/ tsp/c
2
1
Pasta - 8 ounces 4 to 5 30 minutes
Instant oats 2 25 to 30 minutes
Quick oats 2 45 minutes
Cornmeal 3 to 4 45 to 60 minutes
Rolled oats, wheat, rye, etc 2 90 minutes
Tip: Well-cooked brown rice and millet tend to be mushy when freshly cooked or baked. The
texture will become more firm, and the grains fluffy, if allowed to cool a few minutes before
serving. Also, the grains are fluffy and more firm when reheated.
grains changes starches into Variation: Replace figs with dried apricots, or
dextrin, which has a chemical structure i n other dried fruit of choice.
between that of starches and sugars, The
process shortens the cooking time by only a few
minutes, but imparts a nutty flavor and fluffier
texture.
Heat dry grain in a
heavy pan over low to medium heat (or in the (A simple, light, dessert; or sauce for fruit salad)
oven), until it is a delicate, light brown. Stir to
prevent over-browning on the bottom of the 1 20-oz can of pineapple (in own juice)
pan, or around the edges. 11 /2 c cooked millet
2 tbsp sunflower seeds (opt.)
2-3 tbsp frozen orange juice concentrate
1/ c frozen pineapple juice
3
1/ c nut butter concentrate
2
1/
2 c whole wheat pastry flour 1 sprig mint (opt.)
1/ tsp salt (rounded)
2
3/ Blend dry seeds to a fine meal. Drain juice
8 c cool water from pineapple tidbits or chunks. Heat juice
3/ c oat flour (sift in)
4 and millet to near boiling. Add to blender with
the balance of ingredients. Blend smooth.
Stir salt and water in the nut butter. Stir i n Pour sauce over tidbit or chunks in a serving
flour, and knead until well blended. Roll out, bowl. Add sliced ripe bananas, orange
and fill with the following Filling. Bake at sections, or other fruit if desired.
375o F for about 20 minutes, on the top level o f
the oven. Turn bars over, and bake 15 minutes ( The amount of millet may be increased
more. or decreased a little to vary pudding consis-
tency. Millet should equal amount of juice for
a medium firm pudding.)
21 /2 c dried figs (1 lb)
3
1 /4 c date pieces (1 /2 lb) Variation: Replace sunflower seeds with
3/ - 1 c hot water choice of nuts or other seeds. A ripe banana
4
may be blended in with other ingredients.
Put dried fruit through grinder. Mix in hot
water until well blended. If the fruit is very dry,
soak it in the water before grinding
21 /4 c sunflower seeds
1
halved almonds
11 /2 c chopped dates
1/ c raw tahini, almond butter 1 c raw cashews, cleaned
4
1/ 1 c boiling water
4 c carob powder
3 tbsp honey Blend smooth. Add, and continue blending
3 tbsp barley malt
1 tbsp vanilla 1 c honey
1 tbsp water
1 c hot, cooked polenta
2 tbsp cooked winter squash
Blend seeds in blender to make a rough meal.
1 tsp vanilla powder ( extract)
Mix all ingredients together. It will be quite 1/
2 tsp lemon extract
gooey. Press the mixture evenly into an 8 x 12
1 tsp grated lemon rind
pan. Bake at 350o F for 20 minutes. The bottom 1/
will brown lightly. Remove from oven and 2 tsp salt
score into squares of desired size. Lift bars 2 tbsp Emes gelatin
1/ c fresh lemon juice
from pan before completely cooled. 2
Note: It is best to blend nut/seed butter, with When well blended, pour into a baked
vanilla, and malt, and other moist ingredients; . (The crust is best if made with
then blend in dry ingredients. frozen pineapple juice for this pie.)
1
1 tsp lemon zest (grated lemon rind) Pit dates. Stuff with walnut halves or quarters,
(however much the dates can cover nicely), or
Add diced dried pineapple ring to pineapple other nuts. Roll lightly in fine, unsweetened,
juice to soften as juice heats. Blend dry macaroon coconut or nut meal.
almonds to a fine meal. Add hot cooked brown
rice, pineapple juice and dried pineapple, and
blend until smooth. Add the rest of the
ingredients, and blend to mix well. Pour into a
baked
1 c boiling water
1/ c dates
2
1 tsp vanilla
2 tbsp carob powder
1 tbsp almond butter raw tahini
2 tbsp nut or seed meal
1
remaining oat mixture, and bake at 350o F for
30 minutes.
1 c pitted dates Filling:
3/ c soy or nut milk
4
1/
2 tbsp vanilla 1 20 oz can unsweetened,
31 /2 c soft bread crumbs* crushed pineapple
2 c chopped dates
1 c finely grated carrots
1/ c unsweetened, crushed
2 Simmer together until thick.
pineapple, with juice
1/ c raisins
2
1/ c chopped walnuts
3
3 c rolled oats Blend the above ingredients, and add to, and
1 c unsweetened coconut (opt) mix (in a large bowl) with:
1 c millet meal
(Blend 1 cup dry millet to a meal) 4 c cooked millet (warm)
11 /4 c orange juice 2 c applesauce (may use raw apple
1/ c chopped nuts (pecans ) chunks blended to a sauce)
2
1 tsp salt
Add dry ingredients, and mix:
Cook pineapple and dates until thickened. M i x
the rest of the ingredients together . Crumble 3 c rolled oats
mixture should just hold together, but not be 2 c wheat germ
soggy. Use more or less orange juice as needed. 2 c unsweetened macaroon coconut
Press half of mixture firmly into a 9 x 12 glass 2 c sunflower seeds (optional)
baking dish. Spread pineapple-date mixture 3 c raisins
evenly over the oat mixture. Top with
1
Use 1 /4 cup scoop to form into mounds, and minutes or more. (Yield: 6 to 7 dozen cookies.)
drop on cookie sheets. Bake at 375o F for 20
1/ c celery seed
3
1 tsp garlic powder
1 c cleaned, raw cashews 1 tbsp onion powder
21 /2 c water
2 c tofu Combine, mixing well.
1 tbsp chicken-like seasoning
1/ c pimientos
2
1/
4 c yeast flakes 21 /2 qts brown rice - cooked
1/
4 c lemon juice, fresh (13 /4 c dry rice)
1/
3 c chopped onion 41 /2 -5 c water (for cooking rice)
1-2 garlic clove 11 /2 c onions, chopped
21 /2 tsp salt 3/
4 c green peppers, chopped
1 tbsp salt
Blend cashews with 1 cup of water on high 1 tbsp
speed 1 - 2 minutes, until creamy. Pour into 3 c tomatoes, whole, broken
saucepan. Blend remaining ingredients with 1 tbsp cumin, ground
remaining water until smooth. Pour into 4 c tomato puree
saucepan with blended cashews. Bring to boil;
reduce heat and simmer until thick, stirring Cook rice 2 to 3 hours. Stir steam onions and
constantly. Serve over toast, pasta, or grains. green peppers in small amount of water. M i x
Yield: 5 cups. all ingredients. Pour into 9 x 13 baking
dish(es). Bake at 3500 F for about 1 hour, or
Variation: For an appetizing touch, place until hot. Yield: 10 servings
thinly sliced raw onion rings and/or tomato
slices on toast before pouring cheese on top.
2 c cold water
(Yeast) 1/
2 c clean, raw cashews
1 tbsp Bragg's liquid aminos
1 quart warm water
1 tbsp yeast flakes
2 tbsp yeast 1/
1-2 tbsp sweetener 4 c chopped onion
1/ c sesame seed meal 1 garlic clove, minced
3 1/ - 1
(dry seeds blended to a meal) 2 tsp salt
2 tsp salt
6 c brown rice flour Blend until smooth. Cook on medium heat
2 c oat flour until thick, stirring constantly.
(rolled oats blended dry)
Variation: Add a pinch of rosemary.
Mix sweetener with warm water, then add
yeast. After this mixture gets bubbly, add the
dry ingredients, and stir just enough to get
evenly mixed. Put in a 9 x 13 inch baking dish.
1 15 oz pears (in own juice)
Let rise half again, about 15 - 20 minutes. Bake
3 c blueberries
at 375o for about 40 minutes.
Drain pears, reserving a little juice. Blend 1 cup
Note: A sheet-type yeast bread has a tendency to of blueberries with pears. Combine with
be dry. To moisten, steam lightly to reheat. remaining blueberries. Heat in saucepan. Serve
as a topping for waffles.
1/ c salt
4
1/ c fine cornmeal
3
1
1 c salt Tofu squares may be used as burgers; diced and
1 c fine cornmeal put in salads, or stew; cut in strips to serve over
2/
3 c onion, granulated stir-steamed vegetables; or just served as steaks
1 tbsp garlic, granulated with gravy.
11 /2 tsp thyme
1 tbsp paprika
11 /2 tsp sweet basil, whole
2 tbsp parsley, dry 1 c cooked brown rice, hot
2 c hot water
Combine ingredients and mix well. 1/
4 tsp salt (up to 1 /2 tsp)
Smother tofu squares with chopped onions. Combine all ingredients except rolled oats i n
Mix remaining ingredients; pour over tofu and blender; blend fine. Place in bowl with rolled
onions. Bake, without covering, at 300o F for oats. Mix well, and let stand 10 minutes for
about 90 minutes, or until the moisture is gone. oats to absorb moisture. Form into patties and
place on lightly oiled cookie sheet. Bake at
350o for 15 minutes; turn and bake another 15
1
minutes. Serve with tomato sauce. Yield: 4 2- 1 bay leaf
patty servings. 1 tsp salt
1/ tsp each: oregano and basil
2
Variations: Replace water with tomato juice. 1 tbsp chopped parsley
Bring lentils and water to a boil, then reduce Blend until smooth, and combine with:
heat and simmer for 35-45 minutes, or until
lentils are nearly tender. Add seasonings, and 11 /2 c cooked millet
simmer a few minutes to finish cooking lentils, 1 /4 c sunflower seeds
and the added seasonings. The mixture should 1 c seasoned bread crumbs
be thick. Remove bay leaf. Place lentils and 1 /2 c slivered almonds
rice in separate serving bowls; also, the 1 /2 tsp salt
following ingredients in separate serving
bowls. Each person may make “haystack” to
Let mixture stand 5-10 minutes. Form into
suite individual taste.
balls. Roll in 1 /2 cup seasoned bread crumbs.
Shredded lettuce Bake on lightly sprayed cookie sheet, or line
Diced tomatoes pan with pan lining paper. Bake at 350o F for
Chopped green onions 40 minutes. Serve with tomato sauce if desired.
Sliced olives Yield: 10 servings.
Diced avocado
Break 2 to 3 slices o f
Haystacks may be topped with tomato sauce, whole-grain bread into chunks, and blend dry
guacamole, or lemon juice. briefly. Add 1 /4 tsp salt, 1 tsp of chicken style
seasoning, and 1 /4 tsp each of thyme and sage.
1
4 c chopped tomatoes, packed water and blend briefly. Cook over medium
1 tsp celery seed heat until thick, stirring constantly. Add more
1 large onion, minced water for thinner consistency if needed.
2 tbsp fresh lemon juice
1 tsp salt ADD TO THE GRAVY:
3-4 dates, chopped (opt.)
1 tsp sweet basil 2 c chunks
1/ c stir-steamed chopped onion
2
Combine in saucepan, and simmer about 30 1-2 tbsp finely chopped parsley
minutes. Yield: about 4 cups.
Heat through. Serve over well cooked brown
Variation: For a delicious main dish, add rice or pasta.
mung bean sprouts and serve over brown rice.
Top with toasted almond slices. Variation: Replace “ with
1 c brown rice
1 c soaked or cooked garbanzos 31 /2 c boiling water
(scant 1 /2 cup dry) 1/ tsp salt
2
11 /2 c water
2 c rolled oats Dextrinize rice in heavy skillet over low heat,
1/ c walnuts, chopped stirring occasionally, until it is a very light
3
1 medium onion, chopped brown. Bring water to a boil. Put rice, water,
2 tbsp Bragg’s Liquid aminos and salt in a covered baking dish, and bake 2 to
other unfermented soy sauce 3 hours at 300o F. Yields about 4 cups. Try
1 tsp sage placing the casserole on a shinny cookie sheet,
1 tsp salt or over a strip of aluminum foil. (See 1-Rx 4 for
more information on cooking grains.)
Blend first two ingredients until smooth. Add
to remaining ingredients in a bowl and mix
well. Drop from 1 /3 cup measure to form patties
(An excellent make-ahead salad for a crowd)
on non-stick or prepared baking sheet. Bake 25
to 30 minutes at 350o F. 1/
2 c lemon juice
Burgers may be served on whole wheat burger 1 c water
1/ c chopped chives green onions
buns with all the trimmings: choice of no-oil 4
mayonnaise, lettuce, tomatoes, onions, etc., or 1 tsp onion powder
they may be served with potatoes and gravy, or 1 tsp oregano
in this recipe. 1 tsp dill weed
4 tbsp frozen orange concentrate
honey
GRAVY: 2 tsp Vegesal sea salt
1 clove of garlic, minced
3 c water 1 / tsp garlic powder
2
2 tbsp Bragg’s liquid aminos 1 tsp sweet basil
other unfermented soy sauce 6 c raw vegetables
2 tsp arrowroot powder or cornstarch
1 c clean raw cashews Mix all ingredients together, except the
1/ c chopped onion
4 vegetables. Pour the mixture over the vege-
1 tbsp lemon juice table pieces, and marinate for at least 24 hours,
1/ tsp honey stirring occasionally to marinate all pieces
4
1/
4 tsp salt well. This will keep in the refrigerator for
about a week, unless consumed sooner! A very
Blend all ingredients, using only 1 cup of the attractive and appealing combination can be
water, until smooth. Add the other 2 cups o f
1
made with broccoli, cauliflower, cherry Variation: Top with a sprinkling of pine nuts
tomatoes and black olives. or chopped walnuts.
1
1 lb whole grain spaghetti, cooked almonds. Sunflower seeds tend to gray the
finished product, and walnuts will turn i t
Combine all ingredients, except the pasta, in a brown if heated.
medium bowl. Marinate at room temperature
for about an hour. Drain hot cooked pasta, and
place in a heated serving dish. Add the sauce
and toss. Serve with a cheese-type topping i f
desired. 11 /2 c hot cooked Polenta
1 c boiling water
1/ c blanched almonds
4
1/ c cooked squash (winter)
4
1 tbsp lemon juice
2 c hot water
1/ 11 /2 tsp salt
2 c clean raw cashews
1 tbsp food yeast (opt)
2 tsp onion powder 1/
2 tbsp arrowroot powder 8 tsp marjoram (or 3 or 4 fresh leaves)
1/ tsp salt rosemary
2
1
is a deep yellow, coarsely ground corn.
Cook 1 cup polenta in 4 cups of water in a 1 c water, hot
double boiler or slow cooker 1 to 11 /2 hours. 1 c cooked polenta or millet (hot)
1/ c clean, raw cashews
2
4 garlic cloves
1 tbsp yeast flakes
1/ c chopped onion
4
1/ c sunflower seeds ( Brazil nuts, 1 tbsp onion flakes
4
clean raw cashews) 2 tsp salt
1 10.5 oz silken tofu, extra firm 4 tsp lemon juice
1/ 1/ c sesame seeds
2 c water, more or less for desired 2
consistency 1/ tsp marjoram
2
2-3 tbsp lemon juice
1/ tsp salt Blend all but the last three ingredients until
2
1/
4 tsp onion powder smooth, about 2 minutes. Briefly whiz i n
1/ tsp garlic powder sesame seeds and herbs. Spread on bread slices
4
and broil.
Blend all ingredients until smooth. This w i l l
keep about a week in the refrigerator.
1
Simmer split peas in the water until tender, 30
to 60 minutes. Add salt and choice of seasoning Blend until smooth. Add 1 tbsp Bragg's liquid
(touch of rosemary, marjoram, sage, or dill). aminos if desired, and more liquid if needed.
Stir smooth, or blend briefly for a smoother Heat , serve.
texture. Add more water or tomato juice, i f
needed, for desired consistency.
1/ c sunseeds
4
Good topping for brown rice or baked potato. 1/ c water
4
3-4 tbsp lemon juice, fresh
1 clove garlic, minced fine
1 / tsp garlic powder
4
2 tbsp onion, minced fine
1 c cooked brown rice, hot
1/ 1 tsp onion powder
2 c cashews, washed ( sunseeds) 1 tsp celery salt
1/ c lemon juice
3 1 10-oz tofu
1 tsp salt
1 clove garlic Blend above ingredients until smooth. If
1 / tsp garlic powder
2 necessary, add more water to make desired
2-3 tbsp onion 1 tsp onion powder consistency. Stir in:
11 /3 c water, hot
1 tsp dill weed.
Whiz all ingredients together in blender t i l l
smooth. Chill and serve. This will keep about a week when refrigerated.
1 c cooked garbanzos
11 /2 c garbanzo liquid and water 2 c soft bread crumbs
2 tbsp clean, raw cashews (whole grain is best)
2 tbsp onion flakes ( 1 tbsp powder) 3-4 c apples, chopped
1
1/ c nuts, chopped 1/ c finely chopped onions
4 3
1/
4 tsp grated lemon rind, fresh (opt.) 2 c alfalfa sprouts
1/ c tahini, raw
1 tbsp ground coriander (opt.) 4
1/
2 c dates, chopped 1 tbsp dried parsley
1/ 1/ c sunflower seeds, finely ground
2 c water 4
1 tsp Vegesal
1/ tsp each, garlic powder, sage, and
Simmer dates in water until soft. Stir i n 2
flavorings. Mix with remaining ingredients. rosemary
Place in a baking dish, and bake at 350o F for 1/
4 tsp onion powder
30 minutes.
Mix all ingredients well. Form into 6 large
patties. Bake on sprayed baking sheets at 350o
F 20 minutes each side. (Turn patties carefully
as they are delicate.)
2 c well cooked brown rice
1/ c raisins
3 These are delicious with home made
1 / cup chopped dates
4 mayonnaise or tartar sauce.
1 tbsp lemon juice
1/ tsp grated lemon rind, fresh (Opt.)
8
1/ c chopped nuts
4
2 large apples, diced 4 c soybean residue (from soy milk)
2-3 tbsp frozen apple juice concentrate 1 c rolled oats
3/ c water
4 3 c whole wheat flour
1/ c gluten flour
2
Simmer apples in water until tender. Add 2-3 tsp salt
remaining ingredients and steam until heated
through. Serve with Mix well. Spread crumbly mixture onto two
cookie sheets. Bake at 350o F until brown.
1
1/ tsp salt
2
Steam vegetables in the water until tender. Add
seasonings, milk or spread. Reheat on stove Stir-steam onions in about 2 tablespoons o f
top, or turn into a casserole dish and heat a few water until just tender. Arrange onions i n
minutes in the oven. crust, and top with tomato slices. Whisk soy
milk, arrowroot powder, and herbs together,
If you are using fresh corn that is a bit starchy and pour over onion and tomato. Sprinkle with
it may take more water. The liquid should be chopped parsley to garnish. Bake 40 minutes at
nearly absorbed when vegetables are tender. 3750 F, or until firm and golden. Serve with
steamed vegetables or salad.
Many who dislike squash have relished this.
Heat olive liquid with dried herbs in a small Bring liquids and seasonings to a boil, and add
saucepan. Add carrots, stirring to coat with rice. Simmer on low heat for a few minutes.
herb mixture. Add carrot juice, lemon juice, Remove bay leaf and serve.
and salt, and bring to boil. Lower heat and cook
slowly, uncovered, until carrots are tender,
about 20 minutes. Just enough liquid should be
left to lightly coat the carrots. Remove from
heat. Stir in parsley and minced garlic.
Yield: 2 side-dish servings.
2 c whole kernel corn
(16-oz can with liquid)
21 /2 c canned tomatoes (or fresh)
1/ c tomato paste (opt.)
4
1 large onion, finely chopped
1 6-oz can pitted olives, sliced or whole
1 c millet meal 11 /2 t salt
1 c pecans or walnuts 1 large clove garlic, minced
1/ tsp salt
2 1 c soaked garbanzos
1/ c sunflower seeds
4
Blend dry millet to a fine meal. Remove from 1/ c water or tomato juice
2
blender. Blend nuts and salt until buttery. Add
11 /4 c cornmeal
millet meal and blend. Transfer to a pie dish, 1/ tsp each, oregano and sweet basil
and add enough water to bind together. Press 4
1 / tsp oregano
into the pie dish. 2
2 tsp paprika
1
Bake in a 350o oven 30 minutes. Top with
olives, and a cheese-type sauce such as
if desired; bake 10 minutes more.
1 c rolled oats
1 tsp salt
1 c water
Sesame seeds 1 c water
1/ c plus 1 rounded tbsp
3
Blend all ingredients until smooth. Pour onto Emes unflavored gelatin
cookie sheet, and sprinkle with sesame seeds. 11 /4 c boiling water
Bake at 400o F for 10 minutes. Score for 11 /2 c raw cashews
crackers. Continue baking at 350o F until very 1/
4 c yeast flakes
light brown. Remove crackers from outer edges 1 tbsp salt
as they brown to prevent burning. 2 tbsp onion
1 clove garlic (small)
1/ c lemon juice (fresh is best)
4
1 pimento,
1 / large, ripe,sweet pepper,
2
about 2 tsp paprika
Blend 1 /2 cup of sesame seeds to a fine meal.
Use 2 tablespoons of the meal in the filing; the
Soak gelatin in the 1 cup of water in liquefier
balance in the crust.
while assembling remaining ingredients. Pour
boiling water over soaked gelatin and whiz
briefly to dissolve. Cool slightly. Add cashews
3 c cooked kidney beans
and liquefy thoroughly. Add remaining
1 tsp salt
1/ ingredients. Liquefy until mixture is the
2 c celery, chopped consistency of a creamy sauce, with no bits o f
1 green pepper, chopped pimiento visible. Pour into a large quart mold,
1/ c tomatoes, stewed (or fresh)
2 and cool slightly. Cover before refrigerating.
cut in pieces Refrigerate overnight before serving. After
1 c corn kernels (fresh, canned, firming in the refrigerator, this cheese may be
or frozen) frozen until needed. Makes about 1 quart.
1 onion, chopped
2 tbsp sesame seed meal This “cheese” has the consistency of dairy
1/ tsp cumin seeds
2 American cheese, and can be thinly sliced.
1/ tsp oregano
2
1/ c sliced black olives Use half the recipe for small blenders.
2
1
1/ tsp salt
2
1 small clove garlic, minced
garlic salt to taste
2 c cooked beans or garbanzos
1/ c finely chopped celery
2
Blend or mash avocados until smooth. Stir i n 1/
2 c finely chopped sweet pepper
remaining ingredients. Keep refrigerated in an 1/ c chopped olives
2
airtight container. Use within 24 hours. 1/
2 c no-oil mayonnaise
cheese type spread
Tip: When storing in refrigerator, cover surface
3 tbsp tahini + 2 tbsp lemon
of Guacamole with a thin layer of lemon juice
juice
to prevent browning. Pour off or stir in when
ready to serve.
Mash beans. Stir in other ingredients. Chill
and serve. This may be blended for a smoother
Variation: For salad dressing, add tomato or
texture. Add a touch of herbs if desired.
vegetable juice to make desired consistency
1 onion, chopped
3/
1 small onion, finely chopped
4 c chopped green pepper 1 orange, sectioned,
1/ c chopped fresh parsley
4 2 tbsp lemon juice
2 tbsp fresh cilantro, 1 tsp dried 1/
4 tsp lemon zest
2 cloves garlic, minced 1 tbsp frozen orange juice (opt.)
1/ tsp ground cumin 1/
4 4 tsp tarragon dill weed
1/ tsp ground oregano
4 1 sliced cucumber
4 c fresh tomatoes, chopped 2 tbsp scallions, minced
1-2 tbsp fresh lemon juice salt to taste
1/ tsp fresh grated lemon rind 1 sliced avocado (optional)
4
salt to taste 4 c salad greens
Combine all ingredients and mix well. Best i f Cut orange sections into bite-sized pieces.
allowed to stand, refrigerated, for a few hours, Marinate the onion, orange, and salad dressing
to let flavors blend. Keep refrigerated in an ingredients in a salad bowl for about an hour.
airtight container. Break the salad greens into the bowl, and add
the rest of the ingredients. Toss all together
Variations: (1) add 2 to 3 tbsp of tomato paste. just before serving.
1
11 /2 c water, or more (up to 2 cups)
1 c honey (or less)
Heat in sauce pan until thick: 1 tsp Postum (opt) similar product
1/ c water
2 1 tsp salt
1/ c carob powder
3
Blend the above ingredients until very smooth.
Remove from heat. With electric mixer cream Add to, and mix with:
above mixture together with the following:
1/ c water 4 c whole wheat bread crumbs
4
1/ (Chunks of soft bread, blended
2 c date butter
1/ c smooth, raw, almond butter
4 Pour into 9 x 12 baking dish or cake pan. I f
1 tsp vanilla making unfrosted brownies, add a few chopped
1/ tsp salt
8 walnuts to the batter Bake 40 to 50 minutes at
1/ c soy milk powder (without added
4 300o F. Top with
oils or other harmful additives)
Variation: Replace 2 cups of cashews with 1 cup
Spread on cashews plus 1 cup hot cooked rice or millet,
and reduce water to 1 to 11 /4 cups.
1 c water
1/ c plus 1 rounded tablespoon
3
Emes unflavored gelatin 2 c lukewarm water
11 /2 c boiling water 1 tbsp yeast
2 c clean, raw cashews 1 tbsp honey other sweetener
1/ c gluten flour
1/ c yeast flakes 2
2
1/ c carob powder
1/ c lemon juice, fresh 4
2
1/ c rolled oats
3 tbsp carrot (finely grated), packed 2
2-4 tbsp fresh onion, 2 c rye flour
1/ c molasses
2 teaspoons onion powder 3
1 tbsp salt 1 tbsp salt
2 c whole wheat flour (hard wheat)
Soak gelatin in the 1 cup of water in liquefier
while assembling remaining ingredients. Pour Put water, honey and yeast in a bowl to soften.
boiling water over soaked gelatin and whiz Stir together gluten flour, carob powder, oats,
briefly to dissolve. Cool slightly. Add cashews rye flour, and salt, and add to yeast mixture.
and liquefy thoroughly. Add remaining Stir in molasses. Let stand for 10 minutes. Add
ingredients. Liquefy until mixture is the whole wheat flour to make a stiff dough. Knead
consistency of a creamy sauce, with no bits o f vigorously for 10 minutes, until dough is moist
carrot visible. Pour into mold(s). Refrigerate but not sticky. Allow to rise until double i n
overnight before serving. After firming in the bulk. Punch down. Shape into 2 round loaves,
refrigerator this cheese may be frozen until and place them on a cookie sheet. Let rise 45
needed. Makes 1 quart. minutes. Preheat oven to 350o F. Bake loaves
for 1 hour, or until done.
Do not substitute agar for the Emes gelatin as i t
does not give good results.
(Yeast raised)
21 /2 c warm water
1 tbsp dry yeast
2 c clean, raw cashews 2 dates
1 tbsp vanilla 2 c whole grain corn meal
1/ 1/ c sunflower sesame seeds
2 tsp maple flavoring 3
2 tbsp tahini blended dry to a fine meal
3/ c carob powder 1 c whole wheat flour
4
1
11 /4 tsp salt oven causes the bread to rise quickly as it starts
to bake.)
Blend dates and warm water. Add yeast, and let
stand until it foams. Mix dry ingredients. Add
yeast mixture and stir well. Pour into a
shallow baking pan and let stand 10 minutes.
Bake 45 minutes at 375o F. Yield: 16 servings. 3 c whole wheat flour
1/ c oat flour
2
unbleached white flour
11 /3 c warm water
(Yeast raised)
2 c mashed bananas
1/ c chopped nuts or seeds
2 c very warm water 2
1 tbsp yeast 2 tbsp yeast
13 /4 c w.w. flour (hard wheat) 2 tbsp honey or other sweetener
1/ 2 tbsp raw tahini
4 c nut or seed meal, very fine 1 tsp salt
1-2 tbsp sweetening 2 - 3 dates, minced
2 c cornmeal Mix water and sweetener together, and sprinkle
1 tsp salt on the yeast. Let it rest 5 minutes. Stir i n
remaining ingredients. Fill oiled muffin tins
Stir sweetening into the warm water and 1 / full with batter, or drop by large spoonsful
2
sprinkle the yeast onto the water. Let it rest
onto an oiled cookie sheet. Let rise 10 to 15
until the yeast pops up. Stir in the other
ingredients and beat with a wire beater or minutes. Bake 30 to 35 minutes at 350o F.
spoon. Let batter rise in a warm place 20 to 30 Makes 18 muffins.
minutes. Whip again, Fill muffin tins 1 /2 full,
or drop large spoonsful onto baking pan. 1 c warm water
Smooth top, and let rise in warm place 5 to 8 1 tbsp diastatic malt 2 dates, minced
minutes. Bake 40 to 45 minutes at 375o F. May 2 tbsp yeast
be baked as sheet corn bread, 45 to 50 minutes. 4 c very warm water
8 - 10 c whole wheat flour, warm
1 c oat flour (rolled oats, blended)
1 c rolled oats
1/ c sesame seeds,
3
1 c warm water blended dry to a fine meal
2-3 dates, minced, or blended in 2 tsp salt
part of liquid,
other sweetener Add minced dates or malt to 1 cup warm water,
2 tbsp yeast and sprinkle the yeast over this mixture. Let
4 c very warm water
1/
rest until frothy. Add rolled oats, sesame seed
3 c sesame other seed meal meal, and salt to the rest of the water, so oats
10-12 c whole wheat flour can absorb water while yeast is starting. Add
2 tsp salt frothy yeast mixture., and stir in the flours to
make a firm, but soft dough. Let rest 10 to 15
Stir sweetener into 1 cup warm water, and minutes. Sprinkle 11 /2 to 2 tbsp quick rolled
sprinkle the yeast on top. Stir 4 to 5 cups o f oats on bottom of 2 bread pans. Moisten hands,
whole wheat flour into the 4 cups of very warm and shape dough into 2 loaves, and place i n
to hot water, and stir vigorously a few minutes. prepared pans. Let rise 15 to 20 minutes.
(The very warm to hot water quickly brings out
Preheat oven to 425o; reduce to 350o when bread
the gluten.) If necessary, cool a little, then stir
is placed in the oven; bake 50 to 60 minutes.
in the yeast mixture, and let rise. Stir in the
rest of the flour for a firm dough, and knead
Variations: Replace 1 to 2 cups of flour(s) with
lightly. Form into loaves or buns, and let rise
1 to 2 cups of rye flour 1 to 2 cups of corn
15 to 20 minutes. Preheat oven to 425o to 450o meal (add cornmeal to warm water to absorb
F. When bread is placed in the oven reduce heat liquid while yeast is starting). Add 2 tbsp
to 350o F, and bake 45 to 50 minutes for buns, caraway seeds to rye bread batter, 1 tsp
and 50 to 60 minutes for bread. (The very hot
1
oregano to corn bread batter, if desired. Re- Cornmeal may be replaced with millet meal.
place sesame seed meal with other seeds/nuts. Replace banana with 4 to 6 dates;.
Sponge:
2 c 2 tbsp warm water
1 c rolled oats 1/
3 c buckwheat groats
11 /2 tbsp yeast 2/ c hot water
3
1/ c honey
2 1 recipe
Mix above ingredients and let rest until bubbly. Heat water to scalding. Remove the pan from
Then add the following, and mix well: the heat, and stir in the buckwheat groats. Let
stand while preparing recipe.
1/ c sesame seed meal Stir in groats, and bake as directed.
3
(blended dry seeds)
1/ tbsp salt
2
51 /2 c hard whole wheat flour
(may need 6 cups flour)
1 c pitted prunes
1 c chopped dates
Add the least amount of flour for a soft, light,
1 c orange juice
dough. Just mix until the dough is thoroughly
combined. Lastly add 2 /3 cup sesame seeds. Simmer all ingredients for 5 minutes. Blend
until smooth and creamy; or mash fairly
Place in an oiled bowl. Let double. Punch smooth for a chunky jam. Crushed, or diced
down. Divide into 12 pieces, shape into rolls dried, pineapple, chopped nuts may be added.
(small balls).
1
1/ c liquid from olives
4
3 tbsp lemon juice Add potatoes, onion, and garlic, to boiling
1-2 tbsp Bragg’s Liquid aminos salted water, and simmer 10 to 15 minutes
Dash onion and garlic powders, and until tender. Stir tahini smooth with 2 to 3
herbs, (dill, basil, thyme, etc) tablespoons of the hot broth, and add to the
potatoes. Stir in greens, parsley and chives,
Chop kale very fine. Add onions and olives. and lemon juice just before serving.
Combine olive liquid, lemon juice, and season-
ings. Dress salad just before serving. Variations: Add 1 /4 to 1 /2 cup
or if desired. Add 1 c well
Variations: Use part leaf lettuce. Add diced cooked wheat berries for texture..
avocado, shredded carrot;, and/or sliced
radishes ; a sprinkle of sunflower seeds.
1
31 /2 c water leaves. Add this mixture to the potato-rice
1 c cashews, clean raw mixture, and combine well. Pat into a large pie
21 /2 tsp salt pan or baking dish. Bake 30 to 40 minutes at
1/ c pimientos 350o F. Cut into wedges or squares, and serve
2
with
6 tbsp yeast flakes
2 tsp onion powder
1/ tsp garlic powder
4
1/ tsp dill weed
2
1 lb carrots
Blend one-half of the water with remaining 1 large orange
ingredients (except broccoli). Pour into
saucepan with the remaining water and Scrub carrots, and chop into chunks. Add 2
broccoli. Cook on low heat until broccoli is small pieces of orange rind, and simmer until
tender. tender. Discard orange rind. Blend carrots with
4 to 6 tablespoons of orange juice. Reheat to
serve.
1
2-3 frozen bananas, in chunks
3 c pineapple juice
/4 c clean, raw cashews
/4 tsp coconut flavoring
1/ c water
2
1/ c Emes unflavored gelatin
3 Blend cashews in 1 cup of the juice until very
2 c well-cooked corn flour mush smooth. Add banana chunks and remaining
1/
3 c tahini (sesame butter), raw juice gradually while blending. Blend until
1 / cup sesame seeds milled smooth. Serve immediately.
2
to butter or very fine meal.
1/ Variation: Replace all or part of the pineapple
4 c lemon juice
1/
juice and nuts with an equal amount of pine-
4 c food yeast flakes apple-coconut juice. Omit coconut flavoring.
2-3 tbsp onion, 1 tbsp onion powder
21 /2 tsp salt (if mush was unsalted)
1 clove of garlic
1 / tsp garlic powder
4
Blend enough pimentos, red bell pepper, or Soak dried fruit in crushed pineapple over-
paprika, with the above recipe to night, and blend smooth. Or simmer until soft,
make a light orange color. and stir fairly smooth for a chunky jam
1
1 c tomato sauce tomato puree 11 /4 c boiling water
1/ c tomato paste
4 1 c raw cashews, cleaned
2 tbsp finely chopped onion 1/
4 c lemon juice
1 clove garlic, minced finely 1 tbsp honey (scant) (opt.)
2 tbsp fresh lemon juice 1 tsp salt
1 tbsp honey
2 tbsp date butter Blend all ingredients, except lemon juice, until
1/ tsp sweet basil
2 very smooth and creamy (2 to 3 minutes). Add
1/
2 tsp salt lemon juice and blend briefly. Yield: 1 pint.
Stir all ingredients together. Keep refrigerated Variation: Replace honey with 2 to 3 tsp frozen
in an airtight container. orange concentrate for sweet/sour flavor.
2 c cooked lentils
Spray waffle iron lightly with Pam or similar 1 c cooked brown rice
1/ c chives, minced (or green onions)
product if it is not silverstone or non-stick 4
finish, and pre-heat to “hot”. Fill hot iron 2-4 tbsp lemon juice
1/ tsp fresh lemon zest (grated rind)
heaping full with shredded raw or cooked 4
potatoes, and sprinkle lightly with salt. Close 1/
3 c walnuts, chopped
lid and bake 15 to 20 minutes for raw potatoes 1/ c celery, chopped
2
(cooked potatoes slightly less), or until golden 2 tbsp minced fresh parsley
brown. Shredded onion and other seasonings 1 c tomatoes, chopped
may be added to the shredded potatoes before
baking. Mix all ingredients except tomatoes. Chill.
Stir in the tomatoes just before serving.
1
Variations Replace tomatoes with 1 cup 1 clove garlic
shredded carrots and 1 /4 cup chopped celery. 1/
2 tsp marjoram
1 tsp salt
Blend all ingredients together. (If preferred,
1 Recipe soybeans may be ground.) Form into patties
9 whole wheat lasagna noodles and bake in 350o F oven until brown and set.
1 c chopped onion Makes 8 servings.
1 c cooked spinach
2 raw medium zucchini, sliced Variation: Replace water with tomato juice.
16 oz stewed tomatoes, with juice
8 oz tomato sauce puree
1/ c chopped green pepper
2
1/ tsp oregano
4
1/ tsp sweet basil 1 large onion, chopped
4
3-4 cloves garlic, minced
1 tsp salt
1 green pepper, chopped
1 qt canned tomatoes
Cook noodles as directed on package. Stir-
1 c tomato puree
steam onion and green pepper until tender. 3/
Add zucchini, tomatoes, tomato sauce, salt, 4 c tomato paste
basil, and oregano, and simmer slowly for 20 1 c water and/or liquid from olives
minutes. Drain and rinse noodles. Alternate 2 tbsp lemon juice
1/ tsp zest (grated lemon rind – opt.)
layers beginning with tomato-vegetable 4
mixture followed by noodles, spinach, and 2-3 dates, chopped very finely
Bake for 45 1 4-oz can olives
1/ c dried parsley flakes
minutes at 350o F. Yield: 8-10 servings. 4
11 /2 tsp sweet basil
Note: Use extra lasagna cooking liquid i n 1 tsp oregano
gravies, stews, etc. 1/ tsp thyme
4
2 tsp salt
1
Blend soaked soybeans and water until creamy.
Combine with rice and cheese. Bake in covered
baking dish 30 minutes at 350o F. Stir i n
chopped chives and parsley, and salt if needed.
Bake an additional 5 minutes.
1
1
quarter or third of the original volume. Add
tidbits, orange concentrate, and salt. Peel and
11 /2 c chopped dates
11 /4 c water slice yams, placing the slices in a 9 x 13 pyrex
1 c clean, raw cashews baking dish. Spoon pineapple sauce over yams
1 tbsp coriander and reheat in a 350o F oven for 20 to 30
1/ tbsp cardamon minutes. The liquid should be absorbed.
2
1 tsp vanilla
1/ Note: This may be prepared a day ahead. Also,
2 tsp salt this may be completed on stove top on low heat.
1 16-oz can pumpkin
2/ c water
3
2 tsp Emes gelatin
Partially baked pie crust (Refreshing change from candied yams)
Blend first 7 ingredients until very smooth. 4 lbs fresh yams or sweet potatoes
Add to pumpkin; and stir until well mixed. 2 tbsp cornstarch arrowroot powder
Bring 2 /3 cup water to boil and add Emes. Stir 2 c orange juice
until dissolved. Add to pumpkin mixture and 1/
2 c pitted dates
stir well. Pour into pie crust. Bake at 350o F 11 /2 tsp grated orange peel
for 50 minutes. Let cool. Top with a dessert
topping if desired. Cook or bake yams until nearly tender. Peel
and slice. Place slices in a large casserole dish
with a cover. Blend remaining ingredients
until smooth, and simmer in small saucepan
until mixture thickens, stirring constantly.
Pour sauce over yams, cover and bake 45
1/ c raw cashews, cleaned
2 minutes at 400o F. Remove cover, and bake an
1/ tsp salt additional 15 minutes. Garnish with orange
4
1/
2 c less 2 tbsp water slices and sprigs of mint.
NOTE: Do not use wheat flour. It will not make 2 c boiling water or fruit juice
a tender crust. Barley makes most tender crust.
11 /2 tbsp Emes gelatin
3/ c finely chopped dried apricots
4
prunes
3/ c Nutri-grain Nuggets
4
4 lbs fresh yams (or sweet potatoes) 3/
4 c raisins, finely chopped
2 20 oz can pineapple tidbits 3/ c walnuts or pecans,
4
in own juice finely chopped
2-3 tbsp frozen orange juice concentrate 1/
1/ 4 c dates, finely chopped
2 tsp salt (optional)
Stir Emes into boiling water until dissolved.
Bake yams until almost tender. Cool enough to Stir in remaining ingredients and pour into a
peel. Drain juice from pineapple, and simmer ring mold or other mold, and refrigerate until
over low heat to concentrate it to about a set. Garnish with mint leaves and orange or
lemon twists, if desired.
Simmer all ingredients until cranberries pop.
Serving Suggestion: Fill ring with fresh fruit Cool. Blend half of mixture until smooth. Stir
just before serving. in remaining cooked relish. Chill and serve.
10 Apples (medium)
golden delicious are best 2 lbs large potatoes
1 /3 c fresh lemon juice
1 20 oz can crushed pineapple/in juice
2 Tbsp frozen orange juice 1 /2 c water
1 c raisins 2 tsp oregano (or 1 tbsp fresh,
1/
4 c almonds (grated or chopped fine) minced)
3 cloves garlic, minced
Place pineapple in large bowl. Grate apples 1 tbsp tahini (raw)
into the bowl, stirring shredded apples into 1 tsp salt
pineapple to keep them from browning. Add
the rest of the ingredients, and mix well. This Scrub potatoes, and cut in 1 /2 inch strips. Stir
salad is better the second day after the flavors tahini smooth in a small part of the water. Stir
blend. It may be stored in refrigerator for up to in lemon juice, seasonings,and. the rest of the
a week. water. (This may be done in the 9 x 13" baking
dish.) Add potatoes, turning them in the liquid
Variations: Coconut, or other nuts/seeds may to coat all sides. Set baking dish on a sheet o f
be used, and a few chopped dates may be added. foil to prevent burning potatoes on bottom.
Bake in a 450o oven about 1 hour.
In the beginning God created the heaven and Thou wilt shew me the path of life: in thy
the earth. So God created man in His own presence is fulness of joy: at thy right hand are
image, in the image of God created he him. pleasures for evermore. Psalm 16:11
Genesis 1:1,27 God be merciful unto us, and bless us, and cause
his face to shine upon us. That thy way may be
And the Lord God. . . put him into the garden o f known upon earth, thy saving health among
Eden to dress it and to keep it. Genesis 2:15 all nations. Psalm 67:1,2
I have given you every herb bearing seed. . . and There is a way which seemeth right unto a man,
every tree, in the which is the fruit of a tree but the end thereof are the ways of death.
yielding seed: to you it shall be for meat. Proverbs 14:12
Genesis 1:29
But unto you that fear my name shall the Sun
But Adam and Eve did not trust God. They of Righteousness arise with healing in his
listened to the wrong voice, so the human wings. . . Malachi 4:2
family needs healing. See Genesis 2 and 3.
. . . I am fearfully and wonderfully made;
Christ’s work was, and is, to heal and restore marvelous are thy works. Psalm 139:14
us,-- mentally, physically, and spiritually.
Know ye not that ye are the temple of God, and
“And whithersoever He entered, into villages, that the Spirit of God dwelleth in you? if any
or cities, or country, they laid the sick in the man defile the temple of God, him shall God
streets, and besought him that they might destroy: for the temple of God is holy, which
touch if it were but the border of his garment: temple ye are. I Corinthians 3:16,17
and as many as touched him were made whole.
(Also Mark 15:28) Mark 6:56 I have chosen the way of truth. . . . Grant me thy
(Mark 5:34, Matt 17:20, and Luke 7:1-10) law graciously. Psalm 119:30, 29
This is the day which the Lord hath made; we There is a way that seemeth right unto a man,
will rejoice and be glad in it. Psalm 118:24 but the end thereof are the ways of death.
But Daniel purposed in his heart that he would Proverbs 16:26
no defile himself with the portion of the king’s . . . Depart; for this is not your rest: because it is
meat, nor with the wine which he drank:. . . God polluted, it shall destroy you. Micah 2:10
gave them knowledge and skill in all learning
and wisdom:. . . the king. . . found them ten Come unto me, all ye that labour and are heavy
times better than all the magicians and laden, and I will give you rest. Matthew
astrologers that were in all his realm. 11:28
Daniel:8, 17, 20
Rest in the Lord, wait patiently for him.
Whether therefore ye eat, or drink, or whatso- Psalm 37:7
ever ye do, do all to the glory of God.
I Corinthians 10:31 In returning and rest shall ye be saved; i n
quietness and confidence shall be your
. . . eat in due season, for strength, and not for strength. Isaiah 30:15
drunkenness. Ecclesiastes 10:17
God is love. . .For this is the love of God, that we
A merry heart doeth good like a medicine; but a keep his commandments: and his command-
broken spirit drieth the bones. Proverbs 17:22 ments are not grievous. I John 4:8; 5:3
Except the Lord build the house, they labour i n I have loved thee with an everlasting love.
vain that build it. Psalm 127:1 Jeremiah 31:3
The sleep of a labouring man is sweet, whether Faith which worketh by love. Galatians 5:6
he eat little or much. (Also Genesis 3:19 and
Ecclesiastes 3:13) Ecclesiastes 5:12 God hath not given us the spirit of fear: but o f
power, and of love, and of a sound mind.
She openeth her mouth with wisdom; and i n II Timothy 1:7
her tongue is the law of kindness.
Proverbs 31:26 Let this mind be in you which was also i n
Christ Jesus. Philippians 2:5
That our sons may be as plants grown up i n
their youth, that our daughters may be as And with His stripes we are healed. Isaiah
corner stones, polished after the similitude of a 53:5
palace. Psalm 144:12
Bless the Lord, O my soul. . . who forgiveth a l l
. . . Add to your faith virtue; and to your virtue thine iniquities, who healeth all thy diseases. .
knowledge; and to knowledge temperance; and Psalm 103:3
to temperance patience; and to patience (Also Psalm 147:3, and Jeremiah 17:15)
godliness; and to godliness brotherly kindness;
and to brotherly kindness charity. . . . Come boldly unto the throne of grace. . .
I Peter 1:5-7 obtain mercy, and find grace to help in time o f
need. Hebrews 4:16
By the grace of God I am what I am.
I Corinthians 15:10 My grace is sufficient for thee.
II Corinthians 12:9
Now faith is the substance of things hoped for,
the evidence of things not see. Hebrews 11:1 If MY People. . . shall humble themselves, and
pray and seek My face, and turn from their
Thy faith hath made thee whole. Mark 10:52 wicked ways; then will I hear from heaven, and
will forgive their sin, and will heal their land.
. . . Let him ask in faith, nothing wavering. II Chronicles 7:14
(Also James 1:3; 2; and 5:14-16) James 1:6
For we are saved by hope. Romans 8:24
To him that overcometh will I grant to sit with
me in my throne, even as I also overcame. . .
Revelation 3:21
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, 13115
Hunza 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 Why
of 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
36875
Agatha Moody Thrash, M.D., and Calvin L. Thrash, Jr., M.D., Nutrition for Vegetarians, Th
Publications, Yuchi Pines Institute, Health Education Department, Seale, Alabama, 36875.
Ellen G. White, Counsels on Diet and Foods,,Review and Herald Publishing Association, Washington
20039-0555, Hagerstown, MD., 21740.
Ellen G. White, Ministry of Healing, Review and Herald Publishing Association, Washington, DC., 2
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, Sacram
Calif., 95820
Clifford 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 Health
Publications, 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 Donivan
Road, Brushton, NY, 12916.
Jay Milton Hoffman, Ph.D., The Missing Link. Professional Press Publishing Company, 13115
Hunza 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 Why
of 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, Thrash
Publications, 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
Potash (small amount) Mulch trees with straw, alfalfa hay, or weeds.
These should be placed at the drip line, and
Trace minerals (Small amount) kept away from the trunk of the tree.
,.
In the spring put a band of fertilizers, including
*Or alfalfa meal/pellets, cottonseed meal, or lime, at the "drip line". Stir into the soil at
other organic wastes available in your area. least 1 inch deep with a potato fork. Be careful
not to dig deep enough to break surface feeder
roots.
Build soils by adding organic .
Compost weeds, leaves, lawn clippings, kitchen Contributed by M. G. Tillotson
wastes, wood chips, sawdust,— any organic
materials (preferably plant types to minimize
disease source).
Agatha Moody Thrash, M.D., and Calvin L. Thrash, Science Digest, P O Box 10076, Des Moines, IA 50350
Jr., M.D., Nutrition for Vegetarians, Thrash
Publications, Uchee Pines Institute, Health Science News, Science Service, Inc.,
Education Department, Seale, Alabama, 36875. 1719 N Street NW, Washington, DC, 20036
Ellen G. White, Counsels on Diet and Foods, Review The New England Journal of Medicine,
and Herald Association, Washington D.C., 20039- Massachusetts Medical Society, 10 Shattuck Street,
0555, Hagerstown, MD., 21740. Boston, MA 02115-6094; P O Box 803, Waltham, MA,
02254-0803.
Ellen G. White, Ministry of Healing, Review and
Herald Publishing Association, Washington, DC., Weimar Institute TIDINGS, PO Box 486, Weimar,
20039-0555, Hagerstown, MD., 21740. CA, 95736-0486