Excerpts from:
Introduction
THE BAD NEWS....
Over time, eating a high fat, low fiber diet based on meats, dairy, and other animal
products will result in a major portion of the population with obesity, clogged arteries,
high blood pressure,and damaged hearts.
THE GOOD NEWS....
Fortunately, in the 1990's, we have learned the lessons of our recently industrialized
past, and we now know the wise steps that anyone can take to increase their chances for a
long, disease-free life.
While many formulas have been advanced over the years, scientific studies have identified seven elements that are essential for creating a healthy, energetic body. A day that includes the following is a healthy day:
1. Feed your body a "clean-burning" fuel & one that keeps the arteries free-flowing, and brings oxygen-rich blood to the tissues.
This means a cholesterol-free, whole foods diet. In other words, the less animal fat, cholesterol, and processed foods you run through your bloodstream, and the more whole grains, fresh fruits and vegetables, and legumes you eat the healthier you are going to be.
2.Take your body out for a good walk, or some other form of exercise and stretch your joints and muscles well, at least every other day.
3. Get sufficient sleep every night (preferably with the window open), or nap during the day.
4. Drink plenty of wateræincluding a glass of fresh vegetable or fruit juice in the morning and a glass or two of pure water between every meal.
5. Get a reasonable amount of sunshineæ10 to 15 minutes of early morning or late afternoon sun.
6. Breathe deeply to oxygenate your blood and to relieve stress.
7. Get as much love and happiness flowing through your life as you can by continuing to learn, and grow, and by doing for others. Love yourself as much as you would want to be loved. Laugh a lot and hug a lot.
Leading Experts Agree
Many experts agree with Dr. Mark Hegsted, a nutritional scientist from Harvard University, who testified before the Federal Trade Commission and stated, "I think it is clear that the American diet is indicated as a cause of coronary heart disease. And, it is pertinent, I think, to point out that the same diet is now found guilty in terms of many forms of cancer: breast cancer, cancer of the colon and others..."
The purpose of this book is to focus on the first element - a health enhancing diet based on whole natural foods, low in saturated fat and cholesterol free. According to Michael Klaper, MD, from his video and audio tapes titled A DIET FOR ALL REASONS, these are the health improvements you can expect: Arteries clogged with cholesterol and atherosclerotic build-up begin to open up, leading to improvement (and often complete resolution!) of artery disorders, like high blood pressure, angina pectoris, or clogged leg arteries (Listen to A Diet For All Reasons "Family Health Library cassette on "Healthy Arteries")
Sore, arthritic joints often become less painful and often pain-free. Listen to Family Health Library tape on "Arthritis."]
If impotence due to atherosclerosis has been a problem, sexual potency can return, often surprisingly quickly, as arteries open. [ Listen to Family Health Library tape, "Sex and Impotence."]
Nasal congestion and post-nasal drip frequently clears as allergy-inciting dairy protein is eliminated from the diet. [ Listen to Family Health Library Tape on "Allergies and Autoimmune Diseases" and for many other conditions listed below:]
Skin rashes and eczemas frequently subside.
Headaches, including migraines often improve or cease.
Asthma often markedly improves or disappears altogether, as dairy products and other offending substances leave the diet.
Heartburn and indigestion predictably diminish as concentrated meat proteins that induce large acidic responses in the stomach are omitted.
Heavy menstrual flow often becomes lighter as the intake of fatty foods that raise female hormone levels (estrogens) is reducedæthus lessening the risk for iron-deficiency anemia.
Premenstrual Syndrome (P.M.S.) often noticeably improves or goes away altogether.
Constipation can be expected to clear quickly due to the fiber content of whole grains and vegetables.
Through your Transition to Better Health, you can also expect to:
Learn many new and wonderful things about your body, and the foods that make you feel your best.
Taste and enjoy new and delicious foods,
Meet other health-minded, energetic people as the world of nutritious eating opens to you.
Congratulations! for being good to yourself and for saying YES to life!
WHAT YOUR BODY NEEDS
POWER FOODS AND VITAL FOODS
Dr. Klaper has said many times that contrary to popular belief, the human body has absolutely no requirements for the flesh of animals or the milk of cows, and in, fact, runs superbly on a diet with little or no products of animal origin. Since the beginning of history, humans have thrived on foods primarily grown from the earth, and do so by the hundreds of millions around the world today. Food choices free of meat and dairy products not only are free of the hormones, antibiotics and other contaminants so frequently found in animal-based foods, but lower the risk of clogged arteries, high blood pressure, osteoporosis and many forms of canceræthe basis for a wise food-choice strategy for the 1990's.
Fortunately, markedly reducing and even eliminating animal products from the diet is not only health-enhancing and economical, but it is also nutritionally sound.
All the protein, vitamins, minerals and other nutrients you need are readily available from cholesterol-free grains, potatoes, fruits, vegetables, and other plant-based foods.
Medical studies confirm that people who do not consume meats or dairy products and who eat a broad variety of plant-based foods are not only fully-nourished, but live longer and are freer of degenerative conditions such as high blood pressure, elevated cholesterol levels, and osteoporosis. (Recommended reading: McDougall's Medicine: A Challenging Second Opinion).
Thus, most of your meals should center on a dense, satisfying, carbohydrate-rich Power Food, namely potatoes or whole grains (rice, corn, wheat, oats, barley, millet, etc.). Lest you fear that such foods are bland or coarse, realize that there are many tasty and familiar forms in which to enjoy these Power Foods - namely, in pastas, breads, cereals, casseroles, thick soups and stews, and in many delightful ethnic dishes from international cuisines. Because of their low-fat nature yet high content of fiber and other complex carbohydrates, you can eat your fill of these whole foods and still watch your body become leaner and healthier.
Legumes - these are any food that grows in a pod, like beans, peas, chickpeas and lentils) as well as nuts and seeds are also dense Power Foodsæbut because of their concentrated protein and oils, you should limit your intake of legumes to a cup per day, and nuts and seeds to 1/2 cup. Legumes can be added to soups, stews, casseroles, and many other dishes (See Recipe Collection.)
Have at least 6 to 11 servings of Power Foods each day. A "serving" contains about 5 grams of protein and 50 to 100 calories. In real life terms, a Power Food serving can be thought of as (1) a slice of bread, (2) a cup of rice, (3) a large potato, (4) a bowl of cereal, etc.
Vital Foods
The foods that contain the vitamins and minerals that are necessary to "burn" the energy stored in the Power Foods are the "living foods"æfresh green and yellow vegetables and fresh fruits. We refer to these as "Vital Foods." The more vivid and colorful the vegetable or fruit flesh, the higher its content of nutrients. A serving of Vital Food is a piece of fruit, like a banana, an apple, a peach or a glass of cool fruit smoothie, or a whole vegetable, like an ear of corn or a medium tomato, a half cup of steamed greens, or a helping of salad.
You need 5 to 9 servings of Vital Foods each dayæTry to have at least two servings of Vital Foods with every meal plus a Vital Food snack or two during the day or evening.
A healthful guideline, at least initially, is to have half your daily food intake as Power Foods and half your foods as fresh Vital Foods. (At certain times, you may want to eat proportionately more Vital Foods or Power Foods. IMPORTANT: If you have special nutritional needs, such as pregnancy, healing an illness or raising a growing child, listen to the specific tapes in the DIET FOR ALL REASONS HEALTH LIBRARY that address these issues.)
Foods in the Health-Enhancing Diet
Power Foods (6-11 daily servings)
Vital Foods (5-9 daily servings)
Whole grains, nuts, and seeds
Fresh green vegetables
Potatoes
Fresh yellow vegetables
Legumes
Fresh fruits
Products made from the above
The more you incorporate these Power Foods and Vital Foods into your diet, the sooner you will find that choosing healthy foods becomes "second nature," while unhealthy foods will become increasingly unappetizing.
A well-balanced daily food intake might look something like the "Daily Intake Example" shown below.
Vital Foods (VF) and Power Foods (PF) - Daily Intake Example
Breakfast
1 cup cereal w/ 1/2 cup soymilk topped with
1 cup sliced strawberries and peaches plus
2 slices of whole grain toast spread with
1 Tbsp. almond butter
1 small glass of fresh apple juice
Lunch
1 cup hearty vegetable soup
1 serving of tossed green salad
plus a hearty sandwich, consisting of
2 slices of whole grain bread with
Lettuce, sprouts & tomatoes on sandwich , and spread with
2 tbsp. of chickpea spread (hummus)
Dinner
An Italian style meal, with:
2 servings of spaghetti topped with
1 cup tomato & mushroom sauce
For side dishes:
1 cup steamed carrots
1 cup steamed broccoli
and a glass of sparkling mineral water mixed with fruit juice
Dessert
1 serving of apple crisp
Snacks during day
Banana