THE 8 LAWS OF HEALTHNUTRITION
NUTRITION
THE
HEALTHY
DIET—Avoids all refined foods; Uses fruits, vegetables, nuts and seeds, legumes
and grains, as fresh & simple as possible. Fresh is best, Frozen next best,
dried is OK also. Eat as much as possible fresh & raw. Sprouts are very
good! Reduce oil and fat, including margarine and vegetable oils and things made
with them! Especially Canola! (Read
Labels!) Use no sugar or Aspartame—replace with honey & use this lightly. Satisfy ‘sweet-tooth’ with fruit such as ripe bananas. Avoid ‘salt bombs’
such as cheezies, chips, pretzels and party snacks. Most cheese is extremely
high in fat & salt and should be limited. Use no deep fried foods. Don’t mix fruits and
vegetables at the same meal. Avoid ‘hot’ spices and vinegar. Cook in Glass, stainless steel, or enamel, not aluminum! (or
better still eat it raw!) If you can, get organically grown foods. Avoid microwaved, and
irradiated produce.
A good rule is- IF IT GROWS-EAT IT; & EAT IT IN AS NATURAL A STATE AS
POSSIBLE. The more man does with a
food the less nutritional value it has left when he is finished! "In the beginning God created the heaven and the earth" Gen 1:1 Gen.1:27 God created man. When formed, Adam and Eve were given "noble TRAITS of character" and "High intellectual powers," yet they were to develop character by the CHOICES they made. Therefore, "at the very beginning of man's existence a check was placed upon the desire for self-indulgence," and "the tree of knowledge [food]...was to be a TEST of obedience, faith, and love of our first parents." Gen. 2:17 Gen.
3:6; Death is mostly E-A-T. And Satan "overcame Adam and Eve upon appetite." For through "indulgence of appetite" Satan can control our "minds and being." If a person conquers appetite he will have the "moral power to gain the victory over EVERY other temptation of Satan" . Inasmuch as "food" is a constant temptation right from birth, appetite is a very wonderful training tool. The baby's mother should present only a strict vegetarian diet (other than actual breast feeding), training the child to continually exercise self-control, remembering that it's character is formed and it's destiny determined by the CHOICES it makes. Genesis 1:29,30- The first chapters of the Bible, reveal that both man and animal were created to be strict vegetarians. (The only exception, apparently, was the nursing of offspring on its mother's milk, until weaning.) In other words, man was to exist upon natural foods, without even the use of dairy or egg products. Blood and Fat About 1700 years later, after the Flood had torn up the vegetation, God allowed (not commanded) men to eat flesh. But if they did, they would pay price, having their life span reduced by the very animals they ate. (Of the hundreds of animal diseases, it is known that more than half can be passed from animal to man.) The average life span of man before the Flood was about 909 years. But after animal and animal products were introduced into the diet, the next 10 generations lost an average of 73 years of life per generation, down to Abraham's age of 175 years. (And today, despite modern medicines, we are still down 70-75 years, which still does not recommend this type of diet.) Several hundred years later, when God led His chosen people out of Egyptian slavery, He immediately switched them over to vegetarian manna. But they preferred flesh and eventually were allowed such, with regulations. "Upon their settlement in Canaan, the Israelites were permitted the use of animal food, but under careful restrictions, which tended to lessen the evil results. The use of swine's flesh was prohibited, as also of other animals and of birds and fish whose flesh was pronounced unclean. Of the meats permitted, the eating of the fat and the blood was strictly forbidden." Testimony Studies on Diets & Food 63 Lev.3:17"The Israelites were forbidden to eat the fat or the blood. 'It shall be a perpetual statute for your generations throughout all your dwellings, that ye eat neither fat nor blood This law not only related to beasts for sacrifice, but to all cattle which were used for food. This law was to impress upon them the important fact that if there had been no sin there would have been no shedding of blood... "The blood of the Son of God was symbolized by the blood of the slain victim, and God would have clear and definite ideas preserved between the sacred and the common. Blood was sacred, inasmuch as through the shedding of the blood of the Son of God alone could there be atonement for sin. Blood was also used to cleanse the sanctuary from the sins of the people, thus typifying the blood of Christ which alone can cleanse from sin. The fat was to be used in sacrificial offerings with the beasts, but in no case was it a suitable article of food. If used, disease would be the sure result." ST 7/15/1880 Lev 7:25-27"For whosoever eateth the fat of the beast, of which men offer an offering made by fire unto the Lord, even the soul that eateth it shall be cut off from his people. Moreover ye shall eat no manner of blood, whether it be of fowl or of beast, in any of your dwellings. Whatsoever soul it be that eateth any manner of blood, even that soul shall be cut off from his people." Isa. 11:6-9; 65:21-25. Again, through Isaiah, God pointed toward complete vegetarianism (Compare with Dan. 1:8-16). John the Baptist was a vegetarian picture of what God's people are to become in these last days (Mark 1:6,7) "Locusts" are pods of the Locust or Carob tree, and the Spirit of Prophecy confirms that John's diet was "purely vegetable" Rev. 21:4Likewise, John the Revelator spoke of a time when there would be "no more" pain or death
Genesis 1:29 Proverbs 21:9 [It is] better to dwell in a corner of the housetop, than with a brawling woman in a wide house. Our attitude while eating is important. If we are nervous or in a hurry or upset about something, the digestive process is impaired. It is better not to eat at all, unless we can do so in a positive frame of mind and take our time. Hurried eating tends to overeating. Since digestion begins in the mouth, it is important to chew your food well.
In 1956 the USDA began heralding meat in their basic
food grouping plan. In 1991, they brought about a change by dropping the meat.
Wonder why we don't hear more about it? Here it is:
Vegetables
3 or more servings a day
Vegetables are packed with nutrients; they provide
vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients.
Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip
greens, chicory, or bok choy are especially good sources of these important
nutrients. Dark yellow and orange vegetables such as carrots, winter squash,
sweet potatoes, and pumpkin provide extra beta-carotene. Include generous
portions of a variety of vegetables in your diet.
Serving size: 1 cup raw vegetables; ½ cup cooked
vegetables
Whole Grains
5 or more servings a day
This group includes bread, rice, pasta, hot or cold
cereal, corn, millet, barley, bulgur, buckwheat groats, and tortillas. Build
each of your meals around a hearty grain dish--grains are rich in fiber and
other complex carbohydrates, as well as protein, B vitamins and zinc.
Serving size: ½ cup hot cereal; 1 ounce dry cereal; 1
slice bread
Fruit
3 or more servings a day
Fruits are rich in fiber, vitamin C, and
beta-carotene. Be sure to include at least one serving each day of fruits that
are high in vitamin C- citrus fruits, melons, and strawberries are all good
choices. Choose whole fruit over fruit juices, which do not contain very much
fiber.
Serving size: 1 medium piece of fruit; ½ cup cooked fruit;
4 ounces juice
Legumes
2 or more servings a day
Legumes--which is another name for beans, peas, and
lentils--are all good sources of fiber, protein, iron, calcium, zinc, and B
vitamins. This group also includes chickpeas, baked and refried beans, soy milk,
tempeh, and texturized vegetable protein.
Serving size:
½ cup cooked beans; 4 ounces tofu or tempeh; 8 ounces soy milk Be sure to include a good source of vitamin B12,
such as fortified cereals or vitamin supplements.
Many of
us grew up with the USDA's old Basic Four food groups, first introduced in 1956.
The passage of time has seen an increase in our knowledge about the importance
of fiber, the health risks of cholesterol and fats, and the disease-preventive
power of many nutrients found exclusively in plant-based foods. We also have
discovered that the plant kingdom provides excellent sources of the nutrients
once only associated with meat and dairy products--namely, protein and calcium.
The USDA revised its recommendations with the Food
Guide Pyramid, a food grouping plan that reduced the serving suggestions for
animal products and vegetable fats. PCRM, determining that regular consumption
of such foods--even in lower quantities--poses serious, unnecessary health
risks, developed the New Four Food Groups in 1991. This no-cholesterol, low-fat
plan supplies all of an average adult's daily nutritional requirements,
including substantial amounts of fiber.
The major killers of Americans--heart disease,
cancer, and stroke--have a dramatically lower incidence among people consuming
primarily plant-based diets. Weight problems--a contributor to a host of health
problems--can also be brought under control by following the New Four Food Group
recommendations.
Isn't it just amazing that the closer we look at
God's Plan, the better it gets!
Sugar
Diabetes
is a disease which can be caused by sugar consumption as well as a high fat
diet. Diabetes is caused by the failure of the pancreas to produce adequate
insulin when the blood sugar rises. A concentrated amount of sugar introduced
into the system sends the body into shock from the rapid rise in the blood sugar
level. The pancreas eventually wears out from overwork.
Hypoglycemia
occurs when the pancreas overreacts to the large amount of sugar in the blood
and releases too much insulin leaving one feeling “tired” as the blood sugar
level becomes lower than it should be.
Another
serious problem with sugar consumption that is now coming to the forefront is
the various levels of mental problems. Our brains are very sensitive and react
to quick chemical changes within the body. As sugar is consumed, our cells are
robbed of the B vitamins, which destroys them, and insulin production is
inhibited.
Low
insulin production means a high sugar (glucose) level in the bloodstream which
leads to a confused mental state or unsound mind, and has also been linked to
juvenile criminal behavior. In his book Diet,
Crime and Delinquency, Dr. Alexander G. Schauss addresses this solemn fact
and maintains that many mental ward and prison inmates are “sugarholics” and
erratic emotional outbreaks often follow a sugar binge.
And
it is any wonder? Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says
“...white refined sugar—is not a food. It is a pure chemical extracted from
plant sources, purer in fact than cocaine, which it resembles in many ways. Its
true name is sucrose and its chemical formula is C12 H22 O11 . It has 12 carbon
atoms, 22 hydrogen atoms, 11 oxygen atoms and absolutely nothing else to
offer.”
Incidentally,
the chemical formula for cocaine is C17 H21 NO4 and sugar’s formula is C12 H22
O11 . For all practical purposes, the difference is that sugar is missing the
“N” or nitrogen atom.
Sweets
which will cooperate healthfully with our bodies can be selected from sources
such a fresh fruits, honey, dried fruits such as dates, figs, raisins, etc.
Honey cannot be classed as a refined sugar as it is entirely a different sweet
and will not cause the system to react as it does to refined sugar. It will not
ferment in the stomach, and larger quantities than refined sugar can be eaten
without harm to the digestive system because of its quick absorption. Honey is
the best natural sweet for all cooking purposes.
In complete agreement with
secular authorities on this subject, Ellen White, in Counsels on Health makes these statements: “The free use of sugar in any form tends to clog the system and is not
infrequently a cause of disease” (Pg. 154). “Sugar clogs the system. It hinders the working of the living
machine” (Pg. 149). God has given sufficient counsel regarding the care we
should give our bodies which He created in His image. Our decisions today
determine where we will spend our tomorrows. The Bible is full of references to honey and the
honeycomb. Proverbs 24:13; “My
son, eat thou honey, because it is good; and the honeycomb which is sweet to thy
taste” Proverbs 25:16,27 “Hast thou found honey? eat so much as is
sufficient for thee” Proverbs 16:24 “Pleasant words are as a honeycomb, sweet to the soul and health to
the bones” Protein
In the past, some people believed one could never get
too much protein. In the early 1900s, Americans were told to eat well over 100
grams of protein a day. And as recently as the 1950s, health- conscious people
were encouraged to boost their protein intake.
Recommended protein intake for men is 63 grams. The
average protein consumed by a non-vegetarian man is 103 grams. The average
protein consumed by a vegetarian man is 105 grams.
For women, the recommended protein intake for women
is 50 grams. The average protein consumed by a non-vegetarian woman is 74 grams.
And the average protein consumed by a vegetarian woman is 65 grams.
Obviously, there is no problem with vegetarians
getting enough protein. If any problem exists, it is the other way around.
Excess protein consumption has been linked to many diseases. Today, some fad diets encourage high-protein intake for weight loss, though Americans tend to take in nearly twice the amount of protein they need anyway. And while individuals following such a diet have had short-term success in losing weight, they are often unaware of the health risks associated with a high-protein diet. Excess protein has been linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Calcium in Plant-Based Diets
Many people choose to avoid milk because it contains
fat, cholesterol, allergenic proteins, lactose sugar, and frequent traces of
contamination, not to mention the health risks and the fact that 70% of dairy
cows worldwide HAVE leukemia. Milk is also linked to juvenile- onset diabetes
and other serious conditions.
The dairy industry has brain-washed us into thinking
that we have to drink milk in order to get enough calcium. Happily, there are
plenty of other good sources of calcium.
Keeping your bones strong depends more on preventing
the loss of calcium from your body than on boosting your calcium intake. Some
cultures consume no dairy products and typically ingest only 175 to 475
milligrams of calcium per day. However, these people generally have low rates of
osteoporosis. Many scientists believe exercise and other factors have more to do
with osteoporosis than calcium intake does. Calcium in the Body
Almost all of the calcium in the body is in the
bones. There is a tiny amount in the blood stream which is responsible for
important functions such as muscle contraction, maintenance of the heartbeat,
and transmission of nerve impulses.
We constantly lose calcium from our bloodstream
through urine, sweat, and feces. It is renewed with calcium from bone. In this
process, bones continuously lose calcium. This bone calcium must be replaced
from food.
Calcium needs change throughout life. Up until the
age of 30 or so, we consume more calcium than we lose. Adequate calcium intake
during childhood and adolescence is especially important. Later, the body begins
to slip into "negative calcium balance," and the bones start to lose
more calcium than they take up. The loss of too much calcium can lead to soft
bones or osteoporosis.
How rapidly calcium is lost depends, in part, on the
kind and amount of protein you eat as well as other diet and lifestyle choices. Reducing Calcium Loss
A number of factors affect calcium loss from the
body: •Diets that are high in protein cause more calcium
to be lost through the urine. Protein from animal products is much more likely
to cause calcium loss than protein from plant foods. This may be one reason that
vegetarians tend to have stronger bones than meat eaters. •Caffeine increases the rate at which calcium is
lost through urine. •Drinking soda pop is reported to leech calcium
from the body. •Diets high in sodium increase calcium losses in
the urine.
•Alcohol inhibits calcium absorption. •The mineral boron may slow the loss of calcium
from bones. •Exercise slows bone loss and is one of the most
important factors in maintaining bone health. Cooking without Eggs
Many people choose not to use eggs in their diet.
About 70 percent of the calories in eggs are from fat, and a big portion of that
fat is saturated. They are also loaded with cholesterol -- about 213 milligrams
for an average-sized egg. Because egg shells are fragile and porous and
conditions on egg farms are crowded, eggs are the perfect host to salmonella-the
bacteria that is the leading cause of food poisoning in this country.
Eggs are often used in baked products because of
their binding and leavening properties. But smart cooks have found good
substitutes for eggs. Try one of the following the next time you prepare a
recipe that calls for eggs:
If a recipe calls for just one or two eggs, you can
often skip them. Add a couple of extra tablespoons of water for each egg
eliminated to balance out the moisture content of the product.
Eggless egg replacers are available in many natural
food stores. These are different from reduced-cholesterol egg products which do
contain eggs. Egg replacers are egg-free and are usually in a powdered form.
Replace eggs in baking with a mixture of the powdered egg replacer and water
according to package directions. •Use 1 heaping tablespoon of soy flour or
cornstarch plus 2 table-spoons of water to replace each egg in a baked product. •Use 1 ounce of mashed tofu in place of an egg.
•In muffins and cookies, half of a mashed banana
can be used instead of an egg, although it will change the flavor of the recipe
somewhat. •For vegetarian loaves and burgers, use any of the
following to bind ingredients together: tomato paste, mashed potato, moistened
bread crumbs, or rolled oats. A good variety of plain, unrefined plant food is more nutritionally balanced than the animal products and man-made processed foods. Whole grains, fruits, vegetables, beans, peas, nuts and seeds contain high quality protein, a better fatty-acid profile (thus decreasing the risk of heart disease and cancer), no cholesterol, plenty of complex carbohydrates and fiber, and are rich in vitamins and minerals and water. Animal products and man-made foods are often high in fat, cholesterol, sugar, salt, and harmful additives, and are lacking in fiber. The chief concern then should be "What are the best sources available to me to get the nutrients I need?" We now know the answer to that question, "A well-balanced vegetarian diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds." Vit B12 is often sighted as a problem in vegetarian diets but there are, contrary to popular opinion, many sources of non-animal B12. Sea vegetables, spirulina and other algae, turnip greens, tempeh, and sprouts for example. Also B12 is carefully hoarded by the body and a small supply last for many years. Pernicious anemia is, in most cases, caused by problems of absorption not supply and is found in meat eaters more often than vegetarians. Also, any grain eaten with any legume gives you complete protein building blocks and so is very simple to use. As
serious disease in animals is rapidly increasing and has been shown to be passed
to humans in the food chain, the safety of using any animal product is to be
seriously questioned. Most of us know at
least bits and pieces of the mad-cow saga still dragging on in England. There is
strong evidence that the British practice of feeding rendered scrapie-infected
sheep to cows was the cause. With such recycling so commonplace in the United
States, widespread concern is mounting. VINEGAR, PEPPER & SPICES- These items should be eliminated from a healthful diet. Vinegar and Pepper both contribute to sclerosis of the liver and are worse even than alcohol to cause this problem. Even as little as 1/4 of a teaspoon of vinegar, interferes with digestion of a meal, causing food to ferment and foul the blood-stream with toxic waste products. Healthy, raw foods can be rendered useless to the body by addition of such things. Spices irritate digestive tract and cause nervousness and irritability. Salt should not be eliminated but used with great moderation All of these things are addictive and can be a battle to stop but learning to relish simple foods prepared without harmful condiments is worth the effort. FAT FACTS- This statement from the World Health Organization's Executive Board in 1969 is very revealing: Coronary heart disease (CHD) has reached enormous proportions, striking more and more at younger subjects. It will result in coming years in the greatest epidemic mankind has faced unless we are able to reverse the trend by concentrated research into it's cause and prevention. What are the greatest risk factors in CHD? · diet high in saturated (solid) fats · high blood lipids (cholesterol and triglycerides) · family history of CHD in early life (prior to age 50) · high blood pressure · cigarette smoking · obesity · diabetes mellitus
·
sedentary living Digestion of free oils and fats takes much longer than the digestion of other foods. A raw salad can be digested within two to three hours. When salad oils, such as corn, sesame, peanut, or other vegetable free fats are added to the salad, digestion is delayed for another two or three hours. When our food is coated with free oils the natural digestive processes are inhibited by preventing digestive juices access to these foods until the oils are digested -- consequently, by the time the fats and oils are digested, the elementary carbohydrates or proteins in the vegetables have begun to ferment. "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."CDF 345 Ecclesiastes 10:17"Blessed art thou, 0 land, when . . . thy princes eat in due season, for strength, and not for drunkenness!" Psalm 103:2-5 “Bless the LORD, O my soul, and forget not all his benefits: Who forgiveth all thine iniquities; who healeth all thy diseases; Who redeemeth thy life from destruction; who crowneth thee with lovingkindness and tender mercies; Who satisfieth thy mouth with good [things; so that] thy youth is renewed like the eagle's.” Diet Facts in the U.S. 62% of Americans are overweight. 44 million Americans are considered clinically obese. Over half the nation is dieting or has dieted. In 1982, 15 billion dollars were spent on weight-loss schemes. Diets do not work. If they did, why is obesity increasing and new diets constantly being developed? Statistics on Diet and Disease 1961--Journal of American Medical Association reported that a vegetarian diet can prevent 90-97% of heart disease. 1977--In the Senate Report on Nutrition and Human Needs, Dr. Mark Hegsted of the Harvard School of Public Health said: "I wish to stress that there is a great deal of evidence, and it continues to accumulate, which strongly implicates, and in some instances, proves that the major causes of death and disability in the United States are related to the diet we eat. I include coronary artery disease, which accounts for nearly half of the deaths in the United States, several of the most important forms of cancer, hypertension, diabetes, and obesity, as well as other chronic diseases." 1982--At the National Cancer Institute, doctors said, "Changing the way we eat could offer some protection against cancer." NCI has now made diet its number one area of research in cancer prevention. 1983--American Cancer Society stated its belief that "a greater use of fruit and vegetables can significantly reduce a person's risk of developing cancer." Animal Disease Is On the Increase Over 100 million chickens die per year of chicken leukemia. About 235 million chickens die each year from all causes - many of which are transmittable to humans. Yearbook of Agriculture, pp. 466-474. Approximately 2 1/2 million beef livers are rejected annually by federal meat inspectors because they have cancer, abscesses or parasitic worms. The rest of the carcass is, however, allowed to be sold for human food. Yearbook of Agriculture, p. 11. Approximately 40 million hogs and piglets die of disease on our farms each year and never (we hope) reach the meat market. About 3 1/4 million that do reach the slaughter house are rejected in part or total by meat inspectors. Life and Health, Oct. 1969, p. 31. Over 71 thousand cattle were sold for human food in 1967 after malignant eye tumors were discovered. (Only the eye itself was condemned). Life and Health, Oct. 1969, p. 31. Thousands of chickens contaminated or stained with feces are shipped every day instead of being condemned, 81 federal testified. The Atlanta Constitution, May 26, 1991. In January 1993, contaminated hamburgers were the cause of the biggest outbreak ever of the deadly bacteria, E. Coli 0157:H7. The outbreak killed four children and hospitalized 500 people. The Spokesman Review, January 23, 1993. In 1993 the USDA temporarily closed 30 beef slaughterhouses after inspections revealed contaminated carcasses at dozens of plants. The Tallahassee Democrat, May 28, 1993, p. 31. Two cattle diseases, Bovine Immuno-deficiency Virus (cow AIDS) and Bovine Leukemia Virus have been discovered in the U.S. - BIV and BLV are widespread and suspected of being transmitted to humans through the ingestion pathway. Beyond Beef, Jeremy Rifkin, p. 143. Animal Agriculture and Environmental Damage Nearly 40% of the world's grain and nearly 70% of U.S. grain are fed to livestock. Almost 1/2 of the energy used in American agriculture goes into livestock production. It takes the equivalent of 50 gallons of gasoline to produce the red meat and poultry eaten by the typical American each year - and twice that much to process, package, transport, sell, store and cook it. Livestock agriculture takes nearly 1/3 of California irrigation water, which amounts to about 190 gallons of water per meat-eating American per day - twice the daily water usage in the average American home. Half of the continental United States is used for feedstock, pasture, and range. Half of U.S. cropland grows animal feed and hay. This land is eroding quickly. For each pound of red meat, poultry, eggs and milk, farm fields lose five pounds of prime topsoil. 270 million acres of public land in the western United States are leased to ranchers for grazing. Already, 10% of this land has been turned into desert by livestock; 70% is severely degraded. Livestock produces 158 million tons of waste per year, some of which contaminates underground water tables with nitrates. Animal waste and feed fertilizers account for 40% of the phosphorous released into American rivers, lakes and streams. The Vegetarian Times, Oct. 1991, p. 68 |
