NUTRITION GUIDE FOR HEALTHY EATING

People always ask me, "What's the best and healthiest way for me to eat? I hear so much conflicting information--low fat, high carbohydrate, low protein, high protein, etc. I just don't know who to believe!" If you're one of these people, this guide will help. While it is impossible for me to give specific nutritional guidelines for those of you with an illness (you might want to set up a consultation with me to determine this, go here  for details), it IS possible to list some general rules that will benefit anyone.

If you want to know how you should eat, you MUST consider the work of Dr. Weston A. Price. Dr. Price was a Canadian-born dentist who traveled the world in the 1930s, investigating native diets. Dr. Price's reason for this was to determine what, if anything, was keeping so-called "primitive" people healthy.  In his dental practice, Price had noticed a disturbing trend over the years: his patients, especially children, were getting sicker with increasing dental problems, including crooked teeth. Price had heard of native peoples, untouched by civilization, who led healthy lives and had perfect teeth with no cavities. He decided to find out for himself if these claims were true.

They were.  Go here to see photographs.

For those of you wanting to read more about Dr. Price's work, you can get his book Nutrition and Physical Degeneration, available at most libraries and published by Keats Publishing Co. It is a MUST read for any serious student of human nutrition. The pictures alone are worth the price of the book. You can also read summaries of Price's research and findings on the Weston A. Price Foundation's website.

Contrary to all of the current nutritional gobbeldygook that tells you that saturated fats, cholesterol, animal foods, butter, whole milk, and meat are bad for you, the research of Dr. Weston A. Price shows THE EXACT OPPOSITE! If you have heard that vegetarianism is a healthier way of eating, then you've heard it wrong! Dr. Price's research showed that there were NO exclusively vegetarian (vegan) societies anywhere in the world. People who were primarily agriculturalists and ate smaller amounts of animal foods were the LEAST healthy of all the groups Price encountered.

Dr. Price's research showed above all that a healthy diet included generous amounts of animal foods and animal fats, no processed foods, low amounts of sugar (even natural ones, like maple syrup), and some lacto-fermented foods and beverages. This diet produced healthy, robust, happy, and disease-resistant men, women, and children. This diet led to easy childbirth. This diet led to a long life with no senility. In short, this diet was the way people should eat--that includes YOU.

GENERAL DIETARY GUIDELINES

WHAT TO EAT:

Fresh, whole foods.

Grass-fed beef, lamb, pork and “free-range” chicken and eggs. Eat the fat and skin attached to these meats. The skin and fat contain important fat-soluble vitamins and various fatty acids that benefit the body.

Organ meats like liver, heart, sweetbreads, etc., even if from non-grass-fed animals, 1-2 times a week.

Whole grains in moderation. See below for preparation instructions.

Sprouted grain breads; sourdough breads in moderation (sourdough white bread is unacceptable).

Raw nuts and seeds. See below for preparation instructions. Raw nut butters. Plain, natural peanut butter.

Fermented foods like tamari, tempeh, natto, sauerkraut, kim chee (without MSG), kombucha tea, raw vinegar, fermented vegetables, full-fat plain yogurt, and fruit chutneys. Try to have some fermented food/drink with every meal.

Raw honey, blackstrap molasses, maple syrup, and sucanat (granulated sugar cane juice) in moderation.

Fresh vegetables and fruits, preferably organic if you can afford them.

Freshly made beans and lentils in moderation. See below for preparation instructions.

Raw milk, raw milk cheeses, raw butter, raw cream. Of these, only raw cheese is widely available. Contact the Weston Price Foundation for local suppliers of raw dairy products.

Home made salad dressings using raw egg yolks; cream; raw vinegar; and olive, flax, or walnut oils.

Coconut, olive, untoasted sesame, high-oleic safflower, and expeller-pressed nut oils.

Butter and/or ghee, organic and from grass-fed cows, if you can afford it.

Sea salt and other natural seasonings (like assorted herbs and spices).

Home made meat stocks. See below for preparation instructions.

“Superfoods” like cod liver oil, Brewer’s yeast, spirulina, bee pollen, raw wheat germ, and kelp.

Healthier desserts occasionally like pumpkin pie and coconut macaroons.

“Food complexed” vitamins and minerals. Contact Doctor’s Research at 1-805-489-7188.

Fish, shellfish, and sea vegetables from clean waters.

WHAT NOT TO EAT:  

Processed, packaged foods of any type.

“Fat-free” foods of any type. This includes imitation eggs.

White sugar, brown sugar, pasteurized honey, corn syrup, or foods or drinks containing them.

Margarine, hydrogenated oils (i.e., vegetable shortening) or foods containing them.

White flour, white rice or foods containing them--this includes pasta and noodles.

Boxed cereals, including granolas.

All vegetable oils. This includes soybean, cottonseed, canola, safflower, corn, and mixed vegetable oil.

Avoid foods made with any type of vegetable oil--this includes virtually all bottled salad dressings & mayo’s.

Deep-fried foods--they are usually made with heated vegetable oils or hydrogenated oils.

Skim or low-fat dairy products--always buy full-fat dairy products.

“Ultra Pasteurized” dairy products.

Artificial sweeteners like aspartame and saccharin, or any foods/drinks containing them.

Roasted nuts and/or seeds. Dry-roasted peanuts are OK, especially those with no salt.

Commercial salt, MSG, foods with artificial flavorings or colorings.

Canned vegetables, canned beans, canned fruits, and canned meats (canned fish is OK).

Soy milk, soy protein powder drink mixes, soy protein isolate, imitation soy “foods” like soy “cheese.”

Textured vegetable protein (a fancy name for soy protein isolate).

Commercial chickens and eggs from the supermarket. Commercial chickens frequently have cancer.

Fish from “fish farms.” Most “fresh fish,” especially salmon, is from a fish farm.

Commercial beef and pork (but if that’s all you can afford, buy them anyway).

Fruit juice. Since fruit juice is a concentrated sugar source, it should only be drunk when mixed with water.

Large amounts of fruit. “Large amounts” means more than three whole pieces a day.

Foods that you are sensitive or allergic to.

Synthetic vitamin and mineral supplements (unless your health requires them), and foods containing them.

FOOD PREPARATION GUIDELINES 

Cooking Utensils: Do not cook with aluminum or copper cookware. Use cast iron, stainless steel, or ceramic.

Whole Grains: For millet, brown rice, oatmeal, amaranth, etc., soak desired amount of grain in an equal amount of water to which you’ve added 2 tablespoons of raw vinegar, fresh lemon juice, plain yogurt, or buttermilk. Cover and let sit at room temperature for at least 7 hours, longer preferably. When ready to cook, add remaining required amount of water or stock and cook. NOTE: To soak whole grain flours or pancake mixes, follow the same procedure as above.

Raw Nuts: Place raw nuts in a bowl, add 1 tablespoon of sea salt, and cover with water. Leave at room temperature for 6-8 hours. Drain out the water. Place nuts on a cookie sheet and dry on low heat in the oven. You can also air-dry the nuts on a towel, but it takes much longer to dry them this way.

Raw Beans & Lentils: Follow the same instructions as for whole grains, but POUR OFF the soaking water and replace with fresh water before cooking.

Stocks: Use the carcasses or bones of chicken, beef, lamb, pork, duck, and fish to make mineral-rich stocks. Place 1 chicken or duck carcass, or about 3 pounds of bones, in 3 quarts of water along with 1/4 cup of raw vinegar (optional) and 3 tablespoons of sea salt (optional). You can also add some fresh vegetables like potatoes, onions, or carrots if you like. Try to add some chicken, pig’s, or calves feet to the pot as these are where the gelatin concentrates in the animal. Simmer for about 8 hours. Skim off foam at top. Refrigerate. Remove any fat that has hardened on the surface. Use what you need and freeze what is left over (frozen broth will keep for about 6 weeks in the freezer).

Organ Meats: Try to marinate organ meats for about 2 hours prior to cooking as it will significantly improve the taste. Place organ in container, cover with water, and then add 1-2 tablespoons of fresh lemon juice, plain yogurt, whey, or raw apple vinegar. Cover and place in refrigerator. When ready to cook, pour off water and rinse organ under cold water.

Meats: Except for chicken and pork (which should be cooked thoroughly), do not overcook your meats. If you are worried about parasites, then freeze your meats for at least 2 consecutive weeks to kill any present.

Vegetables: Do not boil vegetables unless this is required to eat them. Steam your veggies for a few minutes, then add butter or ghee, seasonings, and serve. You can also saute your veggies in butter, olive oil, coconut oil, lard, chicken or duck fat, and then serve.raw veggies with a home made dressing are also good.

Vegetable & Fruit Bath: Especially use this for commercially-bought produce which has pesticide residues on them, often in such high amounts that you can TASTE them! Place 1 teaspoon of Clorox bleach in 1 gallon of water. Place produce in the “bath” and soak for 20 minutes. Remove and rinse well.

Remember Dr. Weston Price’s famous words when you think about what YOU should be eating:

“LIFE IN ALL ITS FULLNESS
 IS MOTHER NATURE OBEYED.”  

In other words, if you want a full life, only eat foods Mother Nature has provided and not man-made garbage.

And always remember this: 
GOOD FOOD CAN AND DOES TASTE GOOD!