19 Dietary Guidelines

1. Eat whole, unprocessed foods.

2. Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.

3. Eat wild fish (not farm-raised) and shellfish from unpolluted waters.

4. Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses and fresh and sour cream. (Imported cheeses that say “milk” or “fresh milk” on the label are raw.)

5. Use traditional vegetable oils only—extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil (never heated), and the tropical oils—coconut oil and palm oil.

6. Take cod liver oil regularly—1 tsp-1 TBS per day for adults, ½ the dose for children under 10.

7. Eat fresh fruits and vegetables—preferably organic—in salads and soups, or lightly steamed in butter.

8. Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other “anti-nutrients.”

9. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis – sauerkraut, kim chee, etc.

10. Prepare homemade meat stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews and sauces. Rice can be cooked in these broths.

11. Assure a good quality water supply. Keep hydrated.

12. Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.

13. Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller-expressed flax oil with seasoning to your liking.

14. Use natural sweeteners in moderation, such as raw honey, maple syrup, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.

15. Cook only in stainless steel, cast iron, glass or good quality enamel.

16. Get plenty of sleep, exercise and natural light.

17. Hunger is OK. Eat 3 meals daily. Meals with adequate fat will eliminate the NEED to snack

18. Take time to eat. Families should use this time to connect. Share meals with others often.

19. Think positive thoughts and practice forgiveness.

19 Dietary Dangers

1. Do not eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc. Read labels!

2. Avoid all refined sweeteners such as fructose, dextrose, glucose and especially high fructose corn syrup.

3. Avoid white flour, white flour products and white rice.

4. Avoid all hydrogenated or partially hydrogenated fats and oils.

5. Avoid all refined vegetable oils made from soy, corn, safflower, canola or cottonseed, especially if heated, whipped or stored.

6. Avoid fried foods, especially foods fried in polyunsaturated oils or partially hydrogenated vegetable oils. Virtually every deep fryer in America uses rancid canola oil.

7. Do not practice strict vegetarianism (veganism); animal products provide vital nutrients not found in plant foods.

8. Avoid products containing denatured protein powders, especially soy isolate protein as they can contain carcinogens formed during processing.

9. Avoid processed, pasteurized milk; do not consume ultrapasteurized milk products, lowfat milk, skim milk, powdered milk or imitation milk products.

10. Avoid battery-produced eggs and factory-farmed meats and fish.

11. Avoid highly processed luncheon meats and sausage – especially those with artificial preservatives.

12. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.

13. Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Avoid genetically modified foods (found in virtually all soy, canola and corn products.)

14. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, colorants and flavorings. “Natural Flavors are not always that much better – keep to a minimum.

15. Individuals sensitive to caffeine and related substances should avoid/limit coffee, tea and chocolate.

16. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or deodorants containing aluminum.

17. Do not drink fluoridated water.

18. Do not use a microwave oven.

19. “Occasionally, rules can be broken. Enjoy!”