Section Contents
The Basic Diet Rules
Fruit
Living Food
20 Grams: Maximum Animal Protein Per Day
Cancer Index Equation
Proteins and Carbohydrates
Raw Vegetables
Fiber
Skin Health and Fiber
Exercise
Exercise and Fiber
Longevity and Calorie Restriction
Natural Daily Rhythms
The Basic Diet Rules
NO RULES
Say no to these in your lifestyle diet:
1. Meat: Red meat, organ meats, egg yolks
2. Salt: Avoid table salt; derive salt from the vegetables you eat
3. Sugar: Sucrose (table sugar), forbidden; linked to all cancers and immune system collapse
4. Dairy: Stay away from saturated fats and animal protein in milk (casein)
5. Fats: Saturated (animal fats), trans fats (hydrogenated ‘plastic fats’), omega 6 fats (ex. coconut oil)
6. Refined Carbohydrates: anything involving white flour, white rice, potato starch, corn starch
An acronym to remember this by is MeSSD FaR (as in “It’s MeSSeD up so FaR”). These “No Rules” are not assertions but well documented facts repeated and explained in books, websites, professional guidelines, and journals.
Other things to avoid are coffee, alcohol (only use in moderation), and definitely tobacco.
If your diet consists of foods solely or in combination of the above, you are lined up for any one of the diseases known as the “Western Diseases”. Depending on your condition at the beginning of a new lifestyle diet, a fasting procedure may be required before beginning. A fast (no eating) is a popular method used by $500 / day health spas.
YES RULES
Rely on these rules in your lifestyle diet
1. Fruits and vegetables: fresh, raw, pure
2. Seeds, nuts, and whole grains, legumes (peas and beans)
3. Fat: polyunsaturated and monounsaturated fats (flax, canola, walnut oils; cod, halibut and salmon oils)
4. Protein: animal protein such as fish, turkey, chicken, 100% grass fed beef: about 20 g /day is all that is required (2 tablespoons)
5. Sweeteners: stevia or fructose, or rely on the natural sweetness of fruits
6. Calorie restriction: people of moderate activity must restrict daily calories to 1,600 – 1,900
7. Exercise regularly
Fruit
Fruit requires no digestive effort in the stomach or energy that involves acids, bile, or pancreatic juices. It is churned in the stomach and goes directly to the small intestine for assimilation. Other foods such as protein, starch, grains, and nuts require digestion in the stomach.
For this reason, fruit should be eaten separately from other foods to allow fast movement through the stomach to the small intestine. If fruit is eaten as a part of a meal that requires stomach digestion, such as a cereal, it can linger for hours in the stomach along with other foods. This longer term stomach digestion that involves acids reduces the nutritive benefits that fruit offers.
Avoid pasteurized fruit juices. This includes just about all the juices sold in stores, including frozen orange juice. They contain no living enzymes and form stomach acids that can be gut wrenching. Fruit is alkaline in nature and should be digested that way. The nutritional value in pasteurized juices is about zero because the have been subject to high heat. The only fruit juices worth drinking are those you blend (not juice) from fresh fruit.
Eating only fruit until noon is a great way to acquire energy while at the same time permitting the elimination cycle to run its course in the morning (1). This is the best way to lose and control weight. The fruit must be eaten raw, and fresh, either blended in a blender as in a smoothie, or chewed. Its tried and proven to be one of the best ways to reach your health goals. Substitute a traditional breakfast with a fresh fruit smoothie. This is an alkaline generating power breakfast. Its strongly recommended and used successfully by millions of people. Its instantly digested.
The following are tips for eating only fresh fruit until noon(1).
1. Drink a glass of water or fresh juice first thing in the morning.
2. All fruit is raw and fresh
3. Have as much or little fruit as you want until noon.
4. If eating a combination of dried and fresh fruit, eat only naturally dried fruit with no chemical additions (eg. sulfur nitrite as a preservative)
5. After eating bananas, raisins, dried fruit, or a smoothie, wait for about 45 minutes before eating foods other than fruits.
6. After eating foods other than fruits you should wait at least 3 hours before eating fruit. Fruit is digested quickly. Other foods requiring digestion will be churned and processed for at least 3 hours. If the 2 are mixed the fruit will spoil. The only exception is raw vegetables and these can be eaten about 20-30 minutes later.
7. A smoothie is made by putting a number of fresh fruits into a blender. Drink it slowly, don’t gulp.
8. Many people prefer to have nothing but fruit until the evening meal.
9. Frequent urination when eating fruit is a sign of cleansing - a good sign.
10. Diarrhea is another form of cleansing that will disappear over 2-4 days.
11. Ideally you should not have coffee during the morning hours. Coffee is pure acid and goes against the alkalinity nature of fruit. However, one cup will not disrupt the elimination cycle anywhere near what cooked food will.
Of all the toxic chemical residues found in contaminated food, only 10% come from fruits and vegetables. Over 90% come from animal products. Factory farm animals have a dangerously high level of toxins, from a lifetime diet of feed that is saturated with insecticides and pesticides.
Living Food
The rule is to eat more living food than cooked food. Divide your food intake after noon into 50% live, and 50% cooked. Salads are a great way to maintain this practice. Salads are the living part of the meal.
20 Grams: Maximum Animal Protein Per Day
People, by design, must rely on a plant based diet to remain healthy. The daily protein requirement is 4% of one’s diet. For a person using 2000 calories per day, this is 80 calories or 20 grams of protein. The ideal is 20 grams or less. This amount is about 2 level tablespoons. The average daily protein intake is over 100 grams (3.5 ounces) per day and many people eat as much as 256 grams (9 ounces or 200 lbs. per year). What happens to our body when we eat over excessive animal protein?
The leading causes of death in the U.S. and Canada are: heart disease, cancer, and stroke. If the number of deaths are counted from all causes, the third would be death caused by the administration of pharmaceuticals either properly or improperly dosed.
Americans and Canadian consume the most animal based food on earth. The population is sick. Lawyers, doctors, and accountants wrestle with the diseases and death caused by people eating animal based diets. Here are the facts:
- 82% of adults have at least 1 risk factor for heart disease
- 81% take at least 1 medication during any given week
- 50% take at least one prescription during any given week
- 65% are overweight
- 31% are obese
- 1 in 3 youths are overweight or at risk of overweight
- About 105 million Americans have dangerously high levels of cholesterol (200 mg/dl or higher)
- 63 million have lower back pain (related to overweight and poor circulation both influenced by diet and lack of activity) during any 3 month period
- Over 33 million have a migraine or severe headache during any given 3 month period
- 23 million Americans had heart disease in 2001
- At least 16 million Americans have diabetes
- Over 700,000 Americans died from heart disease in 2000
- Over 550,000 Americans died from cancer in 2000
- Over 280,000 Americans died from cerebro-vascula diseases (stroke), diabetes, or Alzheimer’s in 2000
There is now a deep and broad range of evidence showing that a whole foods, plant based diet is best for the heart, kidneys, bones, and brain, and the prevention of diabetes and autoimmune diseases.
The following is a description of diseases where excess animal protein is demonstrated, documented, and /or proven as a major cause (2).
Heart Disease
Ongoing research has shown that:
1. Excess fat and cholesterol consumption caused atherosclerosis (the hardening of the arteries and formation of plaque) in experimental animals.
2. Eating cholesterol in food (milk, eggs, meat, fish, cheese, saturated fat, other animal proteins) causes a rise in cholesterol in the blood
3. High blood cholesterol might predict and/or cause heart disease
4. Most of the world’s population does not have heart disease and disease free populations have radically different dietary patterns, consuming less fat and cholesterol
5. Heart disease can be prevented and even reversed by a healthy diet.
6. Lowering the risk of blood cholesterol and blood pressure and you lower the risk of heart disease
Cancer
In the U.S. the chances of a male getting cancer are 47%, and females 38%: common cancers are breast, prostate, and large bowel (colon and rectal).
A high protein diet increases the development phase of cancer. Investigations found that Initial cancer development was almost entirely dependent on how much animal protein was consumed. Nutrients from animal based foods increased tumor development while nutrients from plant based nutrients decreased tumor development. In these experiments plant protein did not promote cancer growths, even at high levels of intake.
The results of many studies show that nutrition to be a more important in controlling cancer promotion than the dose of the initiating carcinogen.
Multiple observations show that animal based foods are strongly linked to breast cancer, and breast cancer occurred when unusually low intakes of animal based foods were consumed.
Cholesterol
As intakes of meat, milk, eggs, cheese, fish, fat and other animal protein goes up, blood cholesterol goes up. As intakes of plant based foods and nutrients (including plant protein and dietary fiber) goes up, blood cholesterol goes down. See “Plugging the Cardiovascular System” in Section 3.
Lower blood cholesterol levels are linked to lower rates of heart disease, cancer, and other Western diseases, even at levels far below those considered “safe” in the West.
High fiber intake was consistently associated with lower levels of cancers of the rectum and colon, and lower rates of blood cholesterol. High fiber consumption reflected high plant based food consumption; foods such as beans, leafy vegetables, and whole grains which are high in fiber.
Diabetes
Diabetes is caused by eating sugar and refined carbohydrates (junk food). Complications of diabetes are: heart disease, stroke, high blood pressure, blindness, kidney disease, nervous system disease, amputation, dental, pregnancy complications, increased susceptibility to other disease, and death.
Autoimmune Diseases
With autoimmune diseases, the body systematically attacks itself. Some people put the total number of sufferers at 10-12 million people in the U.S. Women are 2.7 times more likely to be affected than men. The following comprise 97% of all autoimmune diseases from the most to least common; hyperthyroidism (Grave’s disease), rheumatoid arthritis, hypothyroidism, Vitiligo (smooth white patches on the skin), pernicious anemia, glomerulonephritis (kidney inflammation), multiple sclerosis (MS), Type 1 diabetes, and lupus. Others which are studied a great deal are: rheumatic heart disease, inflammatory bowel disease, Crohn’s disease, and (possibly) Parkinson’s disease. The afflicted patient is almost guaranteed to lose.
Foreign invaders are protein molecules called antigens, which can be a bacterium or virus. It’s the job of the immune system to destroy them. Each of the foreign antigens has a separate identity which is the sequence of amino acids that comprises its proteins. Our immune system must customize its defense to each attack. It does this by creating a mirror image or “mold” protein for each attacker. The mirror image fits into the protein of the antigen and destroys it. The mold may be in the form of a B cell antibody or a T cell receptor protein.
Antigens that trick our body into attacking itself may be in food. During the process of digestion, some proteins slip into our bloodstream from the intestine without being fully broken down into amino acids. These bits of undigested protein are treated as foreign invaders by our immune system, which starts making molds (antibodies) to destroy them. The trouble starts when the proteins mimic our own body tissues. These tissues can be any site in the body and this is why the symptoms are varied and puzzling. But the cause is the same.
One of the foods that supply many of the foreign proteins that mimic our own body protein is cow’s milk. Casein is a major constituent of milk and this is a protein. The immune system uses a delicate process to decide which proteins to attack and which to leave alone. Sometimes the immune system loses its ability to distinguish between foreign antigens and the body’s cells.
For example, Type 1 diabetes where the immune system attacks the pancreas cells responsible for producing insulin. The ability of cow’s milk to initiate Type 1 diabetes is well documented. The initiation starts with undigested cow’s milk, and small amino acid chains or fragments of the original protein remain in the intestine and are absorbed through the intestinal wall into the bloodstream. The immune system starts to destroy them, but unfortunately these fragments look exactly like the cells of the pancreas that make insulin. The immune system destroys them both. If this is happens to an infant, the infant remains a Type 1 diabetic for the rest of its life. This is one of the most contentious nutritional issues today.
Multiple sclerosis is a particularly difficult autoimmune disease, both for those who have it, and for those who care for its victims. The “multiple” symptoms of MS represent a nervous system in chaos. The electrical signals carrying messages to and from the central nervous system (brain and spinal cord) and out through the peripheral nervous system to the rest of the body are not well coordinated and controlled. This is because the insulating cover or sheath of the nerve fibers, the myelin, is being destroyed by an autoimmune reaction. Wayward signals may destroy cells and “burn” patches of neighbouring tissue, leaving little scars or bits of sclerotic tissue. These “burns” can become serious and ultimately destroy the body.
It is a lifelong battle involving a variety of unpredictable and serious disabilities. MS sufferers often pass through episodes of acute attacks while gradually losing their ability to walk or to see. After 10 to 15 years they are often confined to a wheelchair, and then to a bed for the rest of their lives. About 400,000 people in the U.S. alone have the disease. It is diagnosed between 20-40 years of age and strikes women about 3 times more often than men.
Multiple studies over 40 years confirm that saturated fat, animal protein, and especially milk, is strongly associated with MS. It has been demonstrated the progression of the disease was greatly reduced even for people who had initially advanced conditions.
Bone Disease: Osteoporosis
Animal protein, unlike plant protein, increases the acid load in the body through the addition of amino acids in protein. An increased acid load means that our blood and tissues become more acidic. The body functions best in an alkaline environment and fights the acidity. In order to neutralize the acid, the body uses calcium, which acts as an effective base that neutralizes the acid. The calcium is excreted in the urine. Doubling protein intake (mostly animal protein) from 35 to 78 g / day causes an alarming 50% increase in urinary calcium. The average American intake is 70-100 g / day. This calcium is sourced from our bones and the calcium loss weakens them, and putting them at risk for fracture. There has been evidence for over 100 years that animal protein decreases bone health. It was first suggested in the 1880’s and documented in the 1920’s. It has also been known that animal protein is more effective than plant protein at increasing the acid load in the body.
Kidney Disease
Kidney stones are probably one of the worst pains a person can experience (another is trigeminal neuralgia – another suspected autoimmune disease). Unfortunately up to 15% of Americans, more men than women, will be diagnosed with having a kidney stone in their lifetime. It may cause the following symptoms: nausea, vomiting, restlessness (trying to find a comfortable position), dull pain (ill defined, lumbar, abdominal, intermittent pain), urgency (to empty bladder), frequency (frequent urination), bloody urine with pain (gross hematuria), fever (when complicated with infection), acute renal colic (severe colicky – in the colon or parts adjacent – flank pain radiating to groin, scrotum, labia)
There is a stunning relationship between kidney stones (renal colic) and animal protein consumption. Formation starts at consumption levels above 20 g / day. It has been shown that when people had recurrent kidney stones, the problem was resolved by shifting away from animal protein foods.
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Gout
Gout is a common type of arthritis caused by an increased concentration of uric acid in body fluids. Uric acid is the final breakdown product of purine metabolism. Purines are made in the body and are also ingested in foods. In gout, uric acid crystals are deposited in joints, tendons, kidneys, and other tissues, where they cause considerable inflammation, damage, and pain. Often the first joints to exhibit gout are big toes and knees. They swell, redden, and cause excruciating pain when moved or touched. It is serious because it can cause immobility, and when you try to move, the pain is unbearable.
Meats (especially organ meats) are high purine foods, while alcohol inhibits uric acid secretion by the kidneys. Gout is primarily a disease of adult men; over 95% of gout sufferers are men over the age of 30. The incidence of gout is approximately 3 adults in 1,000, although as much as 10-20% of the adult population may have elevated uric acid levels in the blood.
Several dietary factors are known to cause gout: consumption of alcohol, high purine containing foods (organ meats, meat, yeast, poultry), fats, refined carbohydrates (junk foods), and over eating. The dietary treatment of gout involves the following guidelines: 1) elimination of alcohol intake, 2) low purine diet, 3) achievement of ideal body weight, 4) diet high in vegetables, 5) low animal protein intake, 6) liberal fluid intake. Various anti inflammatory drugs (Indocid for one) are available for short term relief, but the long term solution is diet control.
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Eye Disease
Cataracts and macular degeneration afflict millions of older people. Macular degeneration is the destruction of the macula which is the biochemical intersection of the eye, where light energy is transformed into nerve energy. Around the macula there are fatty acids that can react with incoming light to produce a low level of highly reactive free radicals. These free radicals (see section) can destroy or degenerate neighboring tissue, including the macula. But the formation of free radicals can be suppressed due to the antioxidants in vegetables and fruits. Carotenoids are especially important. Cataract formation involves the clouding of the eye lens. Corrective surgery involves removing the cloudy lens and replacing it with an artificial lens.
These two conditions can be prevented by consuming adequate amounts of antioxidants found in colored, and green leafy vegetables. In both cases, excess free radicals, increased by animal based foods and decreased by plant based food, are likely to be responsible for these conditions.
Mental Health
Dementia and Alzheimer’s are tragic, imposing almost impossibly heavy burdens on victims and their loved ones. Alzheimer’s disease is also related to diet and often found in conjunction with heart disease, which suggests they share the same causes. Experiments have shown that a high cholesterol diet will promote the production of beta-amyloid which results in neural tangles common to Alzheimer’s. In confirming these experimental animal results, a study of more than 5,000 people found that greater dietary fat and cholesterol intake tended to increase the risk of Alzheimer’s disease specifically, and all dementia in general. In another study, it was shown that the combination of a diet high in animal based foods and low in plants based foods raises the risk of Alzheimer’s.
Prostate Cancer
Prostate cancer is one of the most commonly diagnosed cancers among men in the U.S. representing about 25% of tumors. As many as half of all men over 70 years old have latent prostate cancer. Prostate cancer is not only extremely prevalent but extremely slow growing. Dairy intake is one of the most consistent dietary predictors for prostate cancer in the published literature and those who consume the most dairy have double to quadruple the risk. An enormous body of evidence shows that animal based foods are associated with prostate cancer. In the case of dairy, the high intake of calcium and phosphorous also could be partly responsible for this effect.
Large Bowel Cancer
Because colon and rectal cancers are both cancers of the large bowel, and because of other similarities, they often are grouped together under the term colorectal cancer. Colorectal cancer is the fourth most common cancer worldwide, in terms of overall mortality. It is the second and most common in the U.S., with 6% of Amercans getting the cancer during their lifetime. Some even claim that, by age 70, one half of the population of “Westernized” countries will develop a tumor in the large bowel and 10% of these cases will progress to malignancy.
Fiber containing diets prevent colorectal cancer and this is due to the aggregate effects of all fiber types. The data clearly show that a whole foods, plant based diet can dramatically lower colorectal cancer rates. We don’t need to know which fiber is responsible, what mechanism is involved, or even how much of the effect is independently due to fiber. Our small intestines are 26’ long and designed for digesting foods containing fiber. There is no fiber in animal based foods.
Breast Cancer
Women who consume a diet rich in animal based foods, with a reduced amount of whole, plant based foods, reach puberty earlier and menopause later, thus extending their reproductive lives. They also have higher levels of female hormones throughout their lifespan. According to the China Study data (1), lifetime exposure to estrogen is at least 2.5 -3 times higher among Western women when compared to rural Chinese women. To use the words of one of the leading breast cancer research groups in the world, “there is overwhelming evidence that estrogen levels are a critical determinant of breast cancer risk”. Estrogen participates directly in the cancer process. Increased levels of estrogen and related hormones are a result of the consumption of typical Western diets, high in fat and animal protein and low in dietary fiber.
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Cancer Index Equation
This is a fascinating and interesting equation that shows how cancer, animal protein, stress, and immune function are related and can interact and vary the chances of cancer cells surviving and growing in our bodies.
Points and Assumptions
1. The “Yes Diet Rules” (fruits, vegetables, nuts, grains, legumes, exercise) are found in the beginning of Basic Diet Rules.
2. The “No Diet Rules” (meat, salt, sugar, dairy, fats, refined carbohydrates) are found in the beginning of Basic Diet Rules.
3. Vegetables contain all the protein required by people. They are accepted by the immune system as normal.
4. The job of the immune system is to kill cancer cells when they are formed, and neutralize or kill microbes that are foreign, invasive, or infectious.
5. Cancer cells form naturally every hour and are routinely eliminated by a healthy immune system. Normal levels of microbes are also cleaned up routinely.
Factors in the Cancer Index
1. Animal Protein
Excess animal protein is deposited in tissues, blood vessels, joints, organs, cells, and tissues. More protein is layered on old and a buildup happens. The deposits oxidize, mix with cholesterol deposits and develop into a mess of plaque and other substances the immune system identifies as alien. There is no body zone to store protein as there are with fats. It can turn into muscle with exercise which is good to a point. Stored animal protein from another species in a human body is recognized by the immune system as alien protein – which it is. The protein attracts the attention of the immune system and perceives the protein as an invasion. It can be speculated that when more animal proteins are deposited, the more attention it receives from the immune system. 2. Stress
Stress can come in the forms of chemical pollution in air and water, food additives and contaminants, prolonged anxiety and fear, and above normal microbial exposure. Above normal stress can place an extra burden on the immune system and can lead to lower response, and failure, if the levels are high and persistent.
3. Immune System - Short Description
The immune system consists of cells in the bloodstream (ex. neutrophils, T and B cells) that act in concert with cells embedded in tissues (macrophages and mast cells). The inflammation response is started by macrophages identifying the invader, followed by mast cells releasing histamines. This happens where the infectious agents or alien substances are present. Histamine opens blood vessels and capillaries to allow fast access by immune cells in the bloodstream fast access to the site so they can ingest or destroy the microbes or alien elements. This process goes on as long as there are alien substances to be eliminated.
When animal protein deposits are identified as the foreign agents, the immune system responds by trying to eliminate it. The more protein, the more immune resources are called on to deal with the “aliens”.
Immune System Exhaustion
The immune system response is finite. Normally, the immune system attacks an enemy, and then return to normal levels. It is not normal to wage a constant attack on a perceived alien that never goes away. It can be overwhelmed, and when it is, the infections or growths are permitted to live and turn into diseases.
The parallel is having a well equipped, high maintenance, expensive armed force fighting prolonged battles in a number of locations. The drain on resources is high with no returns on the investment. While at home, education, nutrition, and infrastructure begin to fail.
Diseases
‘Itis’ means inflammation. Some of the inflammatory or ‘itis’ diseases are neuritis (nerve), osteoarthritis (joints), vasculitis (blood vessels), myocarditis (heart muscle), hepatitis (liver), dermatitis (skin), colitis (colon), Crohn’s Disease (esophagus, intestinal, colon), or idiopathic (unknown origin).
Pain can result from autoimmune diseases where the immune system loses its ability to distinguish between body and alien cells, and this leads to the ‘algia’ diseases. Examples are: neuralgia (nerve pain), trigeminal neuralgia (facial), myalgia (muscles), fibromyalgia ( muscle pain and chronic fatigue), and others.
Cancer’s Chance to Grow
The battle with animal protein can be overwhelming to the point of damaging the effectiveness of the immune system.
The preoccupation of the immune system with animal protein detracts it from it’s main purpose which is the elimination of cancer cells, bacteria, viruses, and other microbes. The fine tuning and sophistication required to eliminate cancer cells declines, and cancer cells grow and multiply.
The Cancer Index Equation
Cancer Index = Animal Protein (1) x Stress (2)
Immune Response (3)
Numbers are assigned for animal protein intake, stress, and immune function based on scales described below. In order to use the scales, it is necessary to read the background material in Basic Diet Rules. Any lifestyle can be transferred to the number scales of the index. The outcome is only an indicator of the general direction toward cancer development. A range of numbers for each category is described below and is an attempt to set a frame of reference. When assigning numbers, any number that indicates the degree of wellness or illness within a realistic range will do.
(1) Animal Protein = 10: 20 grams per day or less and this is any animal from
anchovies to zebra
= 100: 250 g, ½ lb. or 8 oz of animal protein
(2) Stress = 10: normal pollution and anxiety; a number above 10 indicates
more stress
(3) Immune Response = 100: normal operation and readiness
= 150: excellent state of readiness and fine tuning and dietary
= 50: slow response and in a sub normal state: dietary “No
Rules” are followed
Refer to the section on Immunity. A reduction in the function of the immune system will occur if the dietary “No Rules” are followed. The higher the reliance on “No Rules” foods the lower the immune value. An increase in the function of the immune system will happen when following the dietary “Yes Rules”.
The values of (1), (2), and (3) are all relative and number assignment is open to interpretation. This could be less arbitrary with accurate and referable scales of severity and benefit. But here we are dealing with trends, and not details. Its interesting to see what happens when the factors are pushed to high levels.
Standard Example: A normal situation for a person would be calculated with the following values.
Cancer Index = Animal Protein (1) x Stress (2) = 10 x 10 = 1
Immune Response (3) 100
Any number within a realistic range can be put into the equation to describe various lifestyles. The numbers require a scale of reference and reasoning, but for our purposes it gets the point across.
If the same person:
(1) Ate over 100 grams of animal protein per day
(2) Was stressed with traffic, smog, and chemicals, personal anxieties or conflict, and contaminated food
(3) His immune response was low due to a lack of dietary minerals from a diet of junk food, no fresh fruits and vegetables, and exercise which is typical of the “No Rules”
His indicator would look like this:
Cancer Index = Animal Protein (1) x Stress (2) = 100 x 50 = 100
Immune Response (3) 50
This is trouble. It represents the situation of a lot of people in North America and can explain why cancer rates are 1:3 in people and getting worse. The solution for the above person example is to cut back on animal protein, live in a less polluted environment with less personal anxiety, and eat plenty of fresh foods containing an abundance of minerals.
Or this situation: a person who eats lots animal protein per day (8-10 oz.) along with the “Yes Rules” with normal levels of stress.
Cancer Index = Animal Protein (1) x Stress (2) = 100 x 10 = 17
Immune Response (3) 60
Or this situation: a person who follows the “Yes Rules” with low amounts of animal protein, and with higher that normal stress levels.
Cancer Index = Animal Protein (1) x Stress (2) = 2 x 45 = 0.6
Immune Response (3) 150
Or this situation: a person who follows the “Yes Rules” with low amounts of animal protein, normal stress levels.
Cancer Index = Animal Protein (1) x Stress (2) = 2 x 10 = 0.13
Immune Response (3) 150
The Cancer Index promotes a vegetarian diet based on the crop types we grow.
Proteins and Carbohydrates
Aside from fruits and vegetables, the two primary types of food to eat are proteins and carbohydrates (starches). Protein sources are both animal and vegetable. Vegetable protein is the best source, and a diet with no animal protein is healthy. Animal protein is not required. Starches are potatoes, pasta, bread, and all grains such as rice, barley, wheat, oats, etc.
For lunch and dinner have a protein or a starch, and along with it vegetables and a salad. Don’t mix proteins and starches, and stick to the limit of 20 grams of animal protein per day.
The important reminder is to emphasize salads and raw vegetables as the living 50% component of your diet. Try an all ‘living day’ one day a week. Fruit in the morning counts as 25% of the daily total of living food. The other 25% comes from salads. Raw vegetables in salads count as living foods. If vegetables are lightly cooked, sautéed, or steamed, they are neutral in the cooked vs live selection. The fiber, and some of the nutrients are still available.
Proteins require an acid digestive juice, and starches require an alkaline digestive juice. Mixing the two results in a neutral digestive juice that does nothing. It can cause pain, bloating, indigestion, and heartburn. So keep them separate. One type of concentrated food requires less energy than two different types.
Complete meal salads provide everything on one fabulous plate. Don’t mix animal protein and starches. Sautéed potatoes, green fried tomatoes, steamed eggplant, steamed rice, baked squash, and the list goes on for vegetables. Arrange the ingredients on a plate for eye appeal. Use a dressing with simple ingredients – preferably one you can make yourself. The base can be oil (olive or canola) in the ratio of 2-3 parts of oil and 1 part vinegar (regular, red, apple, etc.). Stay away from commercial mixes containing nitrates, preservatives, coloring, and artificial flavors.
Raw Vegetables
The best way to eat vegetables is raw, or as raw as possible. Life sustains life. Juice machines are the best way to extract the juice from vegetables which contain flavonoids, antioxidants, enzymes, minerals, and vitamins. Vegetable juices extracted with a juice machine, taken daily will deliver amazing positive health results while following the Basic Rules.
Fiber
The main source of dietary fiber is plant cellulose found in vegetables, grains, and legumes. Other sources are soluble fibers (gums, rubber, pectins; ex,. beans) and insoluble fibers (cellulose; ex. wheat bran) in plants. Dietary fiber makes the bulk in stools and is absolutely required to maintain good health. Eat enough fiber to insure ‘same day service’ – in at morning, out at night. See ‘Breakfast’, in Tips from the Experts.
Millions of cells in the body are replaced daily. The debris of these cells are taken away by the lymph system to be filtered out by the spleen and liver. The liver is a big filter. It filters out toxins from the bloodstream and dumps them into the stomach with bile. The spleen and liver both dump debris and other toxins into the intestine, where it binds with digested fiber from plant foods and disposed of in a bowel movement. Cholesterol is removed from the bloodstream by the liver. It is then included with bile acids and dumped into the intestine where it is absorbed by soluble plant fibers and blood cholesterol levels go down. In oats, the active absorber in the intestines are beta glucans. If cholesterol is not absorbed in the intestines, it is resorbed into the blood stream back through the intestines. If there is no fiber, other toxins as well are reabsorbed through the intestinal wall into the bloodstream where they accumulate to cause diseases such as arthritis, headaches, depression, fatigue, and many others. This recycling of toxins is termed autointoxication, “leaky gut”, or toxic backflow.
The buildup of these toxins in the blood excites the immune system which in turn releases histamines and other hormones as a matter of defense, and causes inflammation. If the toxins are not removed they will continue to backflow and increase in volume because of continued eating. Some symptoms of the inflammation reaction are: dermatitis, rashes, eczema, psoriasis, small back pain, loss of energy, rheumatoid arthritis, fibromyalgia, and neuritis (any unexplained “nerve” inflammation). The way to remove toxins is to continually eat plenty of fiber in the form of fruit, whole grains, brans (oat and wheat), and fresh raw vegetables to insure good size stools. Lots of dietary fiber results in the daily delivery of big stools which result in a clean gut and bloodstream, clear skin, energy, and a feeling of well being. At the same time, follow the BASIC YES RULES.
Skin Health and Fiber
The skin acts as a mechanism to rid the body of toxins; along with the lungs, kidneys, liver, and spleen. Sweat carries out toxins onto the surface of the skin where they are washed away. With autointoxification, the skin is overloaded with toxins and reacts with forms of dermatitis, eczema, and psoriasis. Skin health is therefore determined by the amount of fiber in one’s gut to absorb toxins and prevent them from being accumulated in the skin. The large intestine, or colon, reabsorbs water from the digestive process in the small intestine to form stools for evacuation. Therefore, to maintain bulky stools one must be sufficiently hydrated – ie. enough water in the body, to allow for the formation of large soft stools. Alcohol and caffeine stimulate the formation of urine, and are thus diuretics. Excess urination causes the large intestine to reabsorb more water from stools than normal to make up for the deficit. As a result, stools become hard and difficult to pass. This is another form of autointoxification because the toxins normally bound to fiber in the colon are reabsorbed. The conclusion for skin health is to stay hydrated and avoid excessive caffeine and alcohol.
Exercise
Our present bodies are the result of over 2.2 million years of hominid evolution. Our ancestors were: Homo habilus (2.2 to 1.6 million yrs.), Homo erectus (2,000,000 to 400,000 yrs.) Homo sapiens archaic (400,000 to 200,000 yrs.) and Homo sapiens (200,000 to present). Changes in the form and function of body and brain happened gradually in millions of generations. The cumulative changes all related to successful survival in small groups who hunted and gathered for a living in forests and along coastlines.
However, this all changed at the beginning of organized agriculture in Iraq and the Middle East about 8,000 years ago. Leisure and doing nothing in the form of physical exertion were now an option for a growing number of people. Today, most jobs require no exertion.
We carry the baggage of the past in our bodies and behavior. Today, some baggage is useful, and other things are not – uncontrolled population growth for one is not. Our bodies are designed to hunt, gather, and move every day. It requires daily movement and exertion to live, stay healthy, love, and work. Our bodies are like engines that need to be run, or they will rust, decay, and disease. We need exertion. Our body by design, demands it. We must allow our bodies to live in an age 50,000 years ago, for a short time each day. We do this by exercising.
The normal amount of exercise required each day is being upped all the time. Current thought is one 30 minutes of low threshold exercises per day, 6 or 7 days a week. A combination of aerobic and resistance exercise is best (see the section on Exercise). Exercise sets the stage for capillary renewal, nerve renewal, and muscle growth. Wastes are being removed, the good feel endorphins are flowing, cellular wastes and toxins are pushed into the lymph ducts, which are being squeezed by activity to send their fluids to the liver for filtering; mental function is clear, focused, and alert. Your body is working as designed and the feeling is good. There will be no dissertations or debates or anecdotes on this. It’s a law of anatomy, dictated by genetics, and founded in evolution. If you want the other YES Rules in this review to mean something, then exercise.
Exercise and Fiber
Regular exercise burns energy and fat, and reduces weight. Exercise is also the pump that pushes toxins and cellular debris in the lymph system, toward the liver and spleen, for filtering. After filtering the toxins are dumped into the intestines or bile for removal.
Fiber from plant food bind the toxins in the intestine, until they exit with faeces in a bowel movement. Therefore exercise and plant fiber act together in ridding the body of cellular waste and contaminants.
Exercise and fiber go together. Without exercise, cellular debris and contaminants stagnate in the system. With no fiber, there is no way to remove them, and they return back into the bloodstream from the intestine to cause many health problems such as: cancers, headaches, heart disease, depression, fatigue, skin problems (ex. psoriasis and rashes) cramps, liver congestion and swelling, and many other diseases which cause premature aging and shortened lifespans. This is an example of a viscous cycle.
Exercise is not just for toning muscles and losing fat. If you lead a sedentary life, one half hour to one hour a day of walking, running, swimming, and weights is a must to move toxins toward the liver, kidneys, lungs, and skin for disposal. Clear unwrinkled skin is a sign of adequate hydration (6 glasses of water a day, 2 glasses of water for every cup of coffee), protection from the sun (15+ SPF where exposed, especially the face), consistent use of a moisturizing cream (to retain skin moisture), and following the YES RULES.
Longevity and Calorie Restriction
Restricting an animal’s caloric intake is the most famous intervention known to extend lifespan. Discovered more than 70 years ago, it is still the only one absolutely proved to work. It is possible to forestall aging in mammals with a simple dietary change: calorie restriction works. No doubt, future generations will be accustomed to living beyond 100. The restrictive regime typically involves reducing an individual’s food consumption by 30 to 40% compare with what is normal for its species. Animals ranging from rats, to mice, to dogs and possibly primates that remain on this diet not only live longer but are far more healthier during their prolonged lives. Most diseases, including cancer, diabetes and even neurodegenerative illnesses, are forestalled. The only apparent trade off in some creatures is a loss of fertility.
It may seem hard to imagine what life will be like when people are able to feel youthful and live relatively
free of today’s diseases well into their 90’s. At the beginning of the 20th century, life expectancy at birth was around 45 years. It has risen to about 75 thanks to the advent of antibiotics and public health measures that allow people to survive or avoid infectious diseases. Society adapted to that dramatic change in average longevity, and few people would want to return to life without those advances. However, the steady rise is life expectancy during the past 2 centuries may soon come to an end. Obesity in the population may shave off 5 years of average life spans in coming decades.
Research into calorie restriction has uncovered an astonishing range of benefits in animals – provided the nutrient needs of the dieters met. In most studies, the test animals, usually mice or rats, consume 30-50% fewer calories than are ingested by control subjects, and they weigh 30-50% as well. If the nutrient needs of the animals are protected, calorie restriction will consistently increase not only the average life span of a population but also the maximum life span.
Caloric restriction does not slow metabolism in mammals, and in yeast and worms, metabolism is both sped up and altered by the diet. Calorie restriction may be a biological stressor like natural food scarcity that induces a defensive response to boost the organism’s chances of survival. In mammals, its effects include changes in cellular defenses, repair, energy production and activation of programmed cell death known as apoptosis which implies control of runaway cellular growth which is cancer.
Some findings imply that many people would do best by consuming an amount that enabled them to weigh 10-25% less that their personal set point, or “programmed” weight.
For maximum benefit, people would have to reduce their calorie intake by roughly 30%, equivalent to dropping from 2,500 calories a day to 1,750 a day.
The diet would include enough complex carbohydrate (the long sugar chains of sugars abundant in fruits and vegetables) to reach the desired level of calories. To attain the standard recommended daily allowances for all essential nutrients, and individual would have to select foods with care and probably take vitamins or other supplements. The best way we at SA would recommend, would be the daily intake of EMA Juice, which is the most powerful nutrient fluid known.
Beyond altering survival, low calorie diets in rodents have postponed most major diseases that are common late in life, including cancers of the breast, prostate, immune system and gastrointestinal tract. Blood pressure and glucose levels are lower than in control animal, and insulin sensitivity is greater. Moreover, of the 300 or so measures of aging that have been studied, some 90% stay “younger” longer in calorie restricted rodents than in well fed ones. The studies also suggest that calorie restriction can be useful even if it is not started until middle age.
Monkey projects initiated by the National Institute of Aging, demonstrate that compared with control animal that eat normally, calorie restricted monkeys have lower body temperatures and levels of the pancreatic hormone insulin, and as young adults they retain more youthful levels of certain hormones that tend to fall with age. The animals also look better on indicators of risk for age-related diseases. For example, they have lower blood pressure and triglyceride levels (signifying a decrease likelihood of heart disease) and they have more normal blood glucose levels (pointing to a reduced risk for diabetes, which is marked by unusually high blood glucose levels). Also, calorie restriction affects aging in a wide variety of tissues, which implies that it alters biological processes present in all cells. Few processes are more fundamental that metabolism.
Insulin is secreted as glucose levels in the blood rise after a meal, or eating sugar, and it opens the “doors” in the cell walls to the sugar. Reduction in insulin levels and increases in cellular sensitivity to insulin are among the most consistent hallmarks of calorie restriction in both rodents and primates, occurring very soon after calorie restriction is begun. Other work now shows that metabolic processes involving insulin influence life span where lowered intake of glucose or disruption of glucose processing can extend life spans. In other words, restrict eating refined sugars and carbohydrates.
Calorie restriction extends survival and vitality primarily by limiting injury of mitochondria by free radicals. Mitochondria are the tiny intracellular structures that serve as the power plants of cells that produce ATP (adenosine triphosphate) for cell energy. Free radicals are highly reactive molecules (usually derived from oxygen) that carry an unpaired electron at their surface. Molecules in this state are prone to destructively oxidizing, or snatching electrons from, any compound they encounter – cell proteins, cell walls, and DNA. Unfortunately the mitochondrial machinery that draws energy from nutrients also produces free radicals as a by-product. Mitochondria are thought to produce most of the free radicals in cells. One radical is the superoxide radical (02 -). This renegade is destructive in its own right but can also be converted into hydrogen peroxide (H2O2), which technically is not a free radical but can readily form the extremely aggressive hydroxyl free radical (OH-). Once formed, free radicals can damage proteins, lipids (fats) and DNA anywhere in the cell. Mitochondrial DNA is considered most vulnerable since it is at “ground zero” where it is constantly bombarded with free radicals. It is thought that damage to mitochondrial DNA interferes with the efficiency of ATP production and increases the output of free radicals. The rise in free radicals, in turn, accelerates the oxidative injury of mitochondrial components, which inhibits ATP production even further. At the same time, free radicals attack cellular components outside the mitochondria, further impairing cell functioning. As cells become less efficient, so do the tissues and organs they compose, and the body itself become less able to cope to challenges to its stability. Cells possess antioxidant enzymes that detoxify free radicals, and they make other enzymes that repair oxidative damage. Neither of these systems is 100% effective and so such injury from oxidation is likely to accumulate over time. It suggests that taking antioxidants in diets, and supplementing antioxidants is a good practice.
Low calorie diets may increase the efficiency with which mitochondria use oxygen, so that fewer free radicals are made per unit of oxygen consumed. Less use of oxygen or more efficient use would presumably result in the formation of fewer free radicals.
Some human studies offer indirect evidence that calorie restriction could be of value. Consider the people of Okinawa, many of whom consume diets that are low in calories but provide needed nutrients. The incidence of centenarians there is high – up to 40 times greater than any other Japanese island. Certain cancers, notably those of the breast, colon and stomach, occur less frequently in people reporting low calorie intakes.
Natural Daily Rhythms
Natural daily rhythms are called Circadian cycles which are set with the earth’s 24 hour rotation. Ideally, the 3 cycles are referred to as the eating cycle (appropriation) from 12 noon to 8 PM, the extraction cycle (assimilation) from 8 PM to 4 AM, and the elimination cycle (elimination of wastes) from 4 AM to 12 noon.
(1) HarveyDiamond, Fit for Life, Not Fat for Life, Health Communications, Deerfield Beach, Florida
(2) The China Study,T.ColinCampbell, BenBella Books, DallasTX 2004
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