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BIOTHERAPEUTIC PROGRAM Optimum Health Nutritional Guide

By Dominique Richard Copyright 2014

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Table of Contents

Introduction ..................................................................................................... 5

Your Custom-made Biotherapeutic Program…………………………....8 Custom-made Biotherapeutic Program………………………………………...8 How to take your Biotherapeutic Program.………………………………….11

Assisting the Detoxification Process.…................................................13 Green Water .................................................................................... 13 Clorox Food Cleansing .................................................................... 14 Personal Clorox Baths ..................................................................... 16

Pure Water ....................................................................................... 16

Healthy Eating ................................................................................. 17

Ensuring Good Digestion ................................................................ 17

How Digestion Works ................................................................................ 17

Attentive Eating ........................................................................................ 18

Food Combining ........................................................................................ 19

Planning Your Meals ................................................................................... 20

Raw vs. Cooked Food .............................................................................. 20

Your Food Pyramid … .............................................................................. 20

Variety, Rotation and Moderation .............................................................. 21

Vegetables…………………………………………………………………………21

Benefits of Vegetables….. ........................................................................ 21

Sprouts ..................................................................................................... 22

Sea Vegetables ......................................................................................... 22

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Protein .......................................................................................................... 23

Building a Complete Vegetable Protein ..................................................... 23

Animal Protein ........................................................................................... 24

The Skinny on Milk .................................................................................... 24

Fats ................................................................................................................... 29

Saturated and Unsaturated Fat .................................................................. 29

Recommended Intake of Fat ...................................................................... 30

Sweeteners ..................................................................................................... 31

Beverages ....................................................................................................... 33

Acid-Alkaline Balance ................................................................................ 35

Acid vs. Alkaline Forming Foods .............................................................. 37

Some Interesting Food Facts ..................................................................... 40

Alkalinizing Water ....................................................................................... 41

Your Emotions and Your pH ...................................................................... 42

Preparing Your Food…………………………………………………………….42

Fats in Cooking ........................................................................................... 42

Raw Produce ............................................................................................... 42

Vegetables…………………………………………………………………………43

Raw or Cooked .................................................................................... 43

Juicing .................................................................................................. 44

Basic Vegetable Cooking ..................................................................... 44

Sea Vegetables .................................................................................... 46

Animal Protein…………………………………………………………………….47

Cooking Whole Grains ......................................................................... 47

Cooking Beans ..................................................................................... 48

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Utensils ........................................................................................................ 50

Recipes from Dominique………………………………………………51

Main Dishes Based on Animal Protein……………………………………….51

Fish...................................................................................................... 51

Chicken ................................................................................................ 53

Turkey .................................................................................................. 55

Duck ..................................................................................................... 57

Lamb .................................................................................................... 58

Vegetarian Main Dishes………………………………………………………….59

Complementary Protein ....................................................................... 59

Vegetarian Meals with Dairy Protein .................................................... 64

Soups, Side Dishes and Salads ................................................................. 65

Breakfast Ideas .......................................................................................... 69

Desserts ....................................................................................................... 71

Initial Program Evaluation……....……………………………………………..76 Great Links to Great Suppliers ……………………………………………...76

Water ........................................................................................................... 76

Cookware ..................................................................................................... 77

Organic Food ............................................................................................... 77

Organic Tea ................................................................................................. 77

Raw Dairy Products .................................................................................... 77

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INTRODUCTION Welcome to the world of PSC Plant Stem Cell Nutrition. For the past 38 years, PSC Nutrition has never once advertised its services – our work speaks for itself. Fortunately, these programs with your cooperation can potentially correct long standing health problems and nutritional imbalances. Those who do not take the time to be healthy now will ultimately be a lot busier later taking care of themselves while sick. Most people know more about everything else in this world than they do about their own bodies. There is a manual for everything in this world, but the human body comes without operating instructions; if we want to live long and healthy lives, we have to learn how to take care of ourselves. Ridiculous Diets & Dieting

In an era of fad diets, I am often asked my opinion about the Atkins, Macrobiotic, Zone, or any number of diets. I strongly feel and know from experience that each individual is unique, therefore, there is no “one fits all diet” that can effectively meet everyone’s’ needs. While these diets are sweeping generalizations - their creators have never met you, they don’t even know your name far less have they seen your blood tests or know anything about your personal history and needs. Nonetheless, they claim to know what you should eat - how amazing and prolific is this? A healthy life style is what we all need to adopt and no extreme dieting should ever be entertained. Moderation, what a virtue! It is not simply a matter of being in the middle of two extremes. Your moderation and mine will greatly differ; pay attention to the causes and effects from what you eat and you will learn your own moderation. Do not delegate these responsibilities to others - be proactive and study nutritional sciences. Learn about food composition so you will know what you are consuming.

Multivitamins The same is true for the consumption of multi-vitamins. You may not need some of the nutrients contained in a multi-vitamin, and consuming them may put an unnecessary stress on your body liver or kidneys to rid itself of what it does not need. If one diet were sufficient to ensure the health of all, we would no longer have to spend our time designing custom made Biotherapeutic programs. Pollution In the US we have vast resources as well as the expertise to solve most technological problems. Why, then, are so many people unhealthy? Why are 5,000 new cancer cases being diagnosed every single day of the year and the epidemic rise of auto-immune conditions and degenerative diseases? One major contributor is that we live in an increasingly toxic “soup,” bombarded daily by noxious chemicals and electromagnetic radiation, noise, and even intellectual pollution. Pollution everywhere! Some of this toxicity is “out there” in our external environment. But, equally important is what we ourselves put into our bodies and into our lives.

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Unhealthy Practices Over the last century as farming practices and food preferences have been shaped by the profit margins of agribusinesses, we have been subjected to a vast, uncontrolled dietary experiment: The use of sugars has doubled; intake of starch from grain and potatoes has increased by 40 percent; egg use has dropped significantly; and the average American now consumes about 40 pounds per year of new fats and oils that were never previously part of the human diet. Why does a high intake of carbohydrates make people fat? Because carbohydrates turn into sugar, and sugar turns into fat. For most people, “diet” is about calories and weight loss. A calorie may be a calorie, but the human body is not a mere calorimeter. It’s the nutritional content of food that matters, not the calories, and we need to educate ourselves about food content - our health literally depends on it! Choosing Health A customized biotherapeutic program supported by replacing bad eating habits with good nutrition will put you on the path to optimum health. Of course, there are other important contributing factors that we are all aware of:

Adequate quality sleep of eight uninterrupted hours Exercise no more than an hour three times per week Sunlight in moderation Meaningful work Avoid exposure to toxic chemicals, etc. Take responsibility for your health and your life Recognize the effects of negative emotions and stress on your health, then do

the “inner work” necessary to free yourself from toxic stress. It is your job to take responsibility for knowing how you feel and recognize the importance of the choices you make to your health. Live well so that you stay healthy. If you become ill, don’t rely completely on others to make the decisions, least of all the medical establishment. The Pharmaceutical “For-Profit” Industry The reality is that most medical practice guidelines are, in effect if not overtly, ghostwritten by the pharmaceutical industry. Large pharmaceutical companies are interested primarily in big profit, only secondarily in your health. For this reason, they cannot be trusted. This compromises the work of physicians and puts their patients at serious risk. There are countless examples of direct injury to the health of individuals by medical personnel following “established” protocols that served the interests of pharmaceutical companies more than the public. An example of this is seen in Pfizer’s marketing plan for lipitor: their stated, key strategy for reaching consumers was “absolution” for their bad food choices, giving the impression that people can eat anything they want and still keep their cholesterol levels down (and presumably be healthy) simply by taking lipitor. As long as people think that health comes in a pill and that they don’t have to change their naughty habits, they will never get at the root causes of their poor health.

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The Mind and Body Connection Scientific research in the last several decades has confirmed what many have taken as wisdom over the centuries - mind and body are inextricably linked. What we think and feel affects our bodies. The state of our bodies affects our emotions and thoughts. We often allow negative emotions such as fear, worry, anger, and envy to dominate our minds. We run on a treadmill with fear in our hearts, our “to do” lists in hand and our “mind chatter” egging us on, the result of which is that we live in a state of chronic stress. This is literally making us sick! In fact, the principal cause of all disease is not the outside pathogens but the stress within us! When we hear of a new flu epidemic, we all get busy sanitizing doorknobs. If stress is actually the most serious threat to our health, maybe instead of obsessing over doorknobs, it is time to rethink the way we live! This is a big subject, and we all need to find a path that works for us. There are many ways to develop inner peace and the capacity to more effectively direct life. Be aware this takes work. For most of us, our mind chatter is out of control and our negative thinking tends to drag us down. After working with people for 38 years, I am convinced that the purpose of the mind is to rob us of a good time! It’s hard to control the mind directly, but if you bring your attention to your breath, it will have a calming effect. Conscious breathing is the easiest and most available tool we have to quiet the mind, reduce stress, and find inner peace. It is something you have within you at all times and can use in every activity. When you feel stressed, follow your breath in and out, and it will bring you back to your core. This “centering” will allow you to be in the present moment. To be experiencing peace in the midst of a war, to be in this impenetrable position, is the greatest of all achievements - to be conscious instead of confused. Restoring Balance When we take a reactive approach to our health and wait until we no longer feel well to consider action, we are left to the mercy of ill-health with all its consequences. Even when stricken by sickness, we still do the same things, repeating “old habits” that were the root cause of our problem in the first place. It seems so strange that we clean our houses, clothes, and even cars, yet we rarely consider cleaning the inside of our bodies. What is needed is a proactive approach to our health. By giving our bodies the proper maintenance, such as what we afford other aspects of our lives, we will restore balance. It is a miracle of the human body that after it withstands years of abuse and pollution, it takes only a fraction of that time to be restored to balance. Our goal at PSC is to help you identify and correct the underlying causes of illness, thus helping you learn how to be well

~Wellness to all Our Website: www.epsce.com

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DISCLAIMER: The statements in this Guide have not been evaluated by the FDA. This is not intended to replace your physician or to diagnose, treat, and cure any disease. It is meant for educational purposes only and may not be adjusted to special individual needs. These are strictly meant as general guidelines.

YOUR BIOTHERAPEUTIC PROGRAM

Custom-made Biotherapeutic Program Phytotherapy Phytotherapy is based on the scientific application of herbology. We recommend using embryonic phytotherapy. Your custom-made biotherapeutic program has been designed for you by a professional health care practitioner who has diagnosed the need for powerfully effective embryonic plant extracts, the benefits of which are unequaled and unsurpassed. PSC Embryonic Plants versus Adult Plants Just as human beings accumulate toxins from our environment and food, the same is true for plants. In the course of their lives, adult plants, while filtering the air and soil, also collect toxins. Embryonic plants are therefore non-toxic, as they have not been exposed to the same contaminants as adult plants. Embryonic plants contain all the genetic information of the future plant, which is lost with maturation. Embryonic plants contains PSC (plant stem cells) called Meristems and PGH (plant growth, stress and immune hormones), Auxins, and Gibberellins. These hormones cause tissue excitation, releasing toxins from tissues and cells, which is the process of detoxification. These hormones also regenerate the cells, and therefore, you have the anti-aging benefits as well. Embryonic plants also contain the following: BIOPHOTONS**** Electrically charged +++

Giving much needed light to dark cells - - - negatively charged. Increases oxygen. Reduces Vibrational - - - negative electrical noise.

PLANT STEM CELLS (PSC) Also called Meristems.

Increases mitosis Assists in the rejuvenation of cells Repairs tissues Prevents necrosis Restores the endothelial system Reduces inflammation Disrupt defective genes and inhibit DNA mistranslated information.

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PHYTOHORMONES

Growth hormones: influences the endocrine system, stimulates, excites, energize, and electrically charged +++ also work on DNA and RNA repair.

Immune Hormones: modulate the immune and endocrine systems. Stress Hormones: adaptogens-endocrine and immune defense systems.

HIGH IN ANTIOXIDANTS: reduces oxidative damage from reactive oxygen species (ROS), Maintains good Homeostasis, Antibiotics cytotoxic effects and play a role in the detoxification process.

PHYTOCHELATIN ENZYMES SYNTHASE: chelates toxic metal, secrete and pool them from exerting their toxic effects. MANY ENZYMES: they play many roles in the process of the various phases of detoxification, metabolism, inflammation and digestion. NUCLEIC ACIDS: Nucleic acids are macromolecules that play an essential role in the formation of the body’s cells. They rejuvenate and repair. Of the many nucleic acids, DNA and RNA are the two most well-known. PEPTIDES – small proteins are short polymers of amino acids. The function that a peptide carries out is dependent on which types of amino acids are involved in the chain. While peptides are involved in a number of ways in the body's chemistry, they can best be classified by their functions. Peptide hormones, Neuropeptides, and Polypeptide growth factors. In plants peptides are classified as: Hormones, Neuropeptides, Alkaloids, and Antibiotics. Chemical messengers between cells Neurotransmitters, and Endocrine receptors. Some peptides act as transporters that selectively allow certain substances to pass into the cell through the cell membrane (osmosis). Most enzymes are peptides. Peptides also contribute to bone shape and strength. In addition, they are an important structural component of muscle. AMINO ACIDS: are the chemical units or "building blocks" of the body that make up proteins. Amino acids not only build proteins, but some are critical to metabolic functions and others act as precursors to neurotransmitters. Amino acids also act as cofactors to vitamins and minerals – not for absorption but to allow them to perform their duties correctly once they have been assimilated by us. Under certain conditions, non-essential amino acids can become essential. An insufficient supply of even one amino acid can cause serious health problems. The insufficiency would upset the body’s continuous synthesis of proteins – leaving it short of the proteins it needs. This can result in negative nitrogen balance, an unhealthy condition in which the body excretes more nitrogen than it assimilates. Further, all of the essential amino acids must be present simultaneously in the diet in order for the other amino acids to be utilized – otherwise, the body remains in a negative nitrogen balance. A lack of vital proteins in the body can cause problems ranging from indigestion to depression to stunted growth. Another benefit of some amino acids is that they have antioxidant properties.

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Glutathione and Cysteine/N-Acetyl L-Cysteine are powerful antioxidants while Taurine and Tyrosine offer minor antioxidant properties. ENDOPHYTES: are natural antibiotics. It is an endosymbiont (any organism that lives within the body or cells of another organism), often a bacterium or fungus that lives within a plant for at least part of its life without exerting any apparent disease. Endophytes have been shown to combat pathogens and even cancers in animals, including humans. PHYTOCHEMICALS: refers to the thousands of chemical constituents found in the plant kingdom. They are beyond of just being a food nutritive support and are no less essential for their biological activities and therapeutic benefits. The phytochemicals found in food are not sufficiently therapeutic for two reasons. One is our inability to metabolize them in sufficient amount to qualify them as therapeutic with sufficient benefits. Secondly, the phytochemicals found in food does not contain anywhere near what is found in the huge herbal arena of phytochemical diversity. “To say that they are not essential to life” and that they are “nonnutritive” like most definitions given on what phytochemicals are is due to ignorance. They are not only nutritive and therapeutic, but essential to our very own survival. Some plants contain in excess of three hundred phytochemicals. ESSENTIAL OILS: are a concentrated hydrophobic liquid, also known as volatile oils, ethereal oils, aetherolea, or simply as the "oil of" the plant from which they were extracted and carries a distinctive scent, or essence, of the plant.. They contain mainly sesquiterpenes, pseudo-alkaloids, phenylpropanoids, and monoterpenes. Mainly composed of a class of organic compounds built of “isoprene units.” An isoprene unit is a set of five connected carbon atoms with eight hydrogen's attached. Molecules built of isoprene units are all classified as “terpenes.” They have the unsurpassed ability to osmosis the blood-brain barrier. Sesquiterpenes are the most abundant, and are molecules that deliver oxygen to the cells. Sesquiterpenes can also erase or deprogram miswritten code in the DNA and can erase that garbled information. They are most valuable in neurodegenerative diseases and cancers. SYNERGY at its Best

Phenylpropanoids biological activities are to detoxify the receptor sites allowing them to properly transfer hormones, peptides, neurotransmitters, steroids, and other intracellular messengers.

Sesquiterpenes which are secondary metabolites, deprogram or erase the wrong information from cellular memory stored in the DNA and increases oxygen to the cells.

Monoterpenes reprogram the cells with the correct information so they can function properly.

OLIGO-ELEMENTS: are far away from the mega dosing culture

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Increases mitosis These minerals regulate the body through their direct action: Central nervous system The endocrine system Immune system Catalysts that speed up metabolism at the cellular level. They provide essential nutrition to stop free radical activity.

Oligo-elements are the biological essential mineral elements, which catalyze or regulate the action of a great number of enzymes in living organisms. They are vital to the smooth functioning of the protein systems, enzymatic and genetic. Their specific roles are threefold as they occur at the chemical, physical and informational level. They provide the role as co-enzyme factors that unify the operation of vitamins. Oligo-elements are necessary for enzyme synthesis (catabolism)of a specific hormone. They intervene in the unique setting of the hormone to its receptor. The metal part or blocks ionic phenomena due to a hormone. PSC contains 27 oligo-elements.

How to Take Your Biotherapeutic Program Premixing Your Program

This can be done 24 hours in advance-- the night before or preferably the morning of the day of consumption. Put the number of drops needed for the entire day into an empty bottle. For example, 3 x 3 (3 drops 3 x a day), place nine (9) drops into the premix bottle. Fill the remainder of the bottle with appropriate water. Do not assume that exceeding dosages is not harmful; even natural remedies can have side effects or be toxic.

When using Homeopathic mother tincture herbal extracts or PSC® Concentrated Embryonic Plant Extracts (buds of leaves of buds of flowers, young shoot shoots, young internal bark, rootlets and geminating seeds), it is important to remember to tap the bottom of each bottle with the palm of your hand 5 times in order to move microscopic sediments. These tinctures can be taken in filtered water or very high quality spring water, such as Evamore.

Proper Storage

Avoid exposing your program to extreme heat or sunlight. Also, never put your herbs in a plastic container - the herbs will dissolve the plastic and you will be ingesting plastic; not a good thing!

Shelf Life

PSC extracts have a shelf life of five years. Homeopathic dilutions vary a great deal depending on the remedy. Ask if you need further information.

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Nutritional Supplements

You should be kind to your body and never swallow ten pills at once. Instead take them one at a time with water and wait a minute between each of them. All vitamins are to be taken after meals unless specified. Any sublingual (under the tongue) supplements, such as Vitamins B-12 are to be taken last. You can premix your vitamins for one week in advance if you would like. If you decide to do this, refrigerate the premixed vitamins. Being outside of their original container(s), your vitamins will be exposed to the light and air, which can results in oxidation.

Side Effects

When you start your program you may be detoxifying. Detoxification can cause temporary side effects such as headaches, nausea, and various other withdrawal symptoms. The effects of detoxification are usually minor and short lived. If you experience pain or discomfort, such as a headache, you can take a Tylenol or Ibuprophen or Belladonna 2c (10 to 30 drops in a little distilled water) PRN (as needed).

Sometimes, herbs can temporarily induce a mild state of euphoria, which does not last long. While on your program there is also a small amount of alcohol that you will be consuming each day. It is important to note that the amount of alcohol is so minor that it will not cause you to be drunk or experience any of the other side effects associated with alcohol consumption. Our Concentrated Embryonic plant extracts are macerated in 60% organic grape alcohol, and organic vegetable glycerin from red palm tree, so they may be analyzed to see if they contain the desired natural chemical constituents. These phytochemicals are made more readily bioavailable to your body to ensure their health benefits.

Antibiotics

NEVER MIX any kind of drugs or antibiotics with plant extracts and/or vitamins unless instructed otherwise by your health care physician. They generally do not mix well and may render the prescribed drug or antibiotics less effective by causing your body to get rid of the drugs and antibiotics. It may also affect your body’s ability to maintain the proper blood saturation necessary to eradicate an infection. Never take friendly bacteria when taking antibiotics; it may compete with the effectiveness of the antibiotics since it does not differentiate between good and bad bacteria. If you are prone to yeast infections, we suggest you take: “Entrin Bifidus Factor”, which won’t interfere with antibiotics.

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ASSISTING THE DETOXIFICATION PROCESS Green Water Importance Green Water is very important when you do a detoxifying program. The embryonic plant extracts are absorbed into the tissues and cells, through the process of osmosis, and then toxins are secreted and released from the tissues and cells. This process does not always guarantee full excretion out of the body, which is precisely why Green Water is so important in completing the elimination process of the body toxic burden. You must drink at least eight ounces of Green Water between breakfast and lunch and another eight ounces between lunch & dinner to eliminate fully the toxins out of your body. This prevents the recirculation of toxins into your blood stream re-depositing them where they came or elsewhere in the body. These plant extracts are expert secretors at pooling the toxins. Because their job is mostly over after secreting and pooling activity, Green Water ensures elimination of the toxins. Calcium is the first line of defense against disease in the human body. Calcium needs to be in an activated form, capable of traveling through the blood, being carried to and assimilated by each individual cell. Chlorophyll has the most direct activator of calcium than anything else in the human body. Therefore, green water is a great way of getting 100% of the benefits of calcium because of its high chlorophyll content. Green Water Recipe Put into a blender:

3 cups of distilled water - *Use only distilled water. Using spring or filtered water will cause the solution to become hypertonic and will not flush the debris. Distilled water has the minerals removed making the solution hypotonic, which will flush the debris. NOTE: Use distilled water for this purposes ONLY and never as your primary source of drinking water.

1 cup of 3 different vegetables (not a heavy cup of vegetables since you would be making green mud not green water - we want it to be light).

Blend for 15 seconds at high speed then strain and discard the pulp or put it into your compost. It is best when made fresh every morning and will last at least 12 hours without refrigeration. Examples:

Celery + Cabbage + Romaine lettuce

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Mesclun Salad Beet tops + Cucumber + Wheatgrass Parsley + Spinach + Chard Watercress + Carrot tops + Collard greens, etc.

Kale is not recommended being too high in mineral content rendering Green Water Hypertonic. Kale is great for juicing just not for Green Water.

Enjoy creating your own combinations!

Clorox Food Cleansing PURPOSE: FOR THE REMOVAL OF PESTICIDE RESIDUES, BACTERIA, FUNGUS, TOXIC METALS AND RADIATION. All non-organic fruits and vegetables as well as all wild fish, must be treated in a special CLOROX bath to remove contaminants. CLOROX is the only bleach that contains a natural chemical, sodium hydro chlorite, with no additives. Never use scented CLOROX. The water supply in many localities has been found to contain mercury, either from natural mineral sources or seepage from sprays. This condition must be neutralized before using either food or water. The following formula has been found effective in neutralizing such conditions. Clorox Food Cleansing Formula Use 1/4 to 1/2 teaspoons of CLOROX per each 1 gallon of water. Regular tap water will suffice. NOTE: ONLY USE REGULAR CLOROX BRAND BLEACH (NOT SCENTED), OTHER BRANDS ARE LESS EFFECTIVE. Food Cleansing Procedure

VEGETABLES SOAK TIME Leafy vegetables 10 Minutes Root vegetables 15 – 20 Minutes Heavy skinned or fiber 15 – 20 Minutes

FRUITS Thin-skinned berries 10 Minutes Thin-skinned fruits such as peaches, apricots, plums

10 Minutes

Heavy-skinned fruits apples, bananas and all citrus fruits

15 – 20 Minutes

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FISH All types 10 Minutes

a) Place the fruits, vegetables or fish to be treated with the Clorox solution into the kitchen sink for the appropriate amount of time as indicated in the above table.

b) Drain Clorox soaking water.

c) Soak fruit, vegetables, or fish in plain water for 10-15 minutes.

d) Drain rinse water.

e) The food is now ready to be stored.

Storage a) After the Cloroxing and rinsing bath, dry foods carefully, preferably with 100% cotton

dishtowels. Do not use conventional paper towels because they contain many synthetic chemicals.

b) Wrap food in dishtowels 100% cotton for storage to prevent moisture accumulation. Or use Evert-Fresh Green bags made of a mineral called “oya” from Japan absorbs ethylene gas, which gives vegetables and vitamins 3-10 times a longer shelf life.

c) Remember, keeping foods in plastic or paper bags will shorten their shelf life. It is necessary to wash your vegetables anyway. This process is no more difficult than taking the salad spinner or strainer out of the closet 20 times a week. Perform the Clorox wash 2 times a week when you shop. Then everything will be ready to go! There are several advantages to the Clorox food Cleansing treatment. a) Fruits and vegetables stay fresh longer, twice as long.

b) The flavors of fruits, vegetables and fish will be greatly enhanced – tasting just like they have been taken from the garden or freshly caught.

c) Wilted fruits and vegetables will return to a fresh crispness.

d) Faded colors will vanish and the jaded flavors will be gone.

e) Harmful pesticide residues and other materials used in processing will be removed.

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This careful cleansing may seem like an extreme measure to some, but we need to find ways to compensate for the increasing toxicity of our environment, which otherwise will take its toll on our health.

Personal Clorox Baths I have spent so much money on essential bath oils, seaweed this and that, but nothing can make you feel like a 30-cent Clorox bath. You have got to try it to believe it.

1. Add 1/3 of a cup of plain Clorox to regular bath water. 2. Soak 15 to 20 minutes, immerse up to your neck. 3. Do this once a week for 4 weeks then once every 3 months for maintenance.

These baths have been shown to be effective in promoting detoxification, antidoting mercury, lead and arsenic poisoning and reversing the cumulative effects of X-Rays on the body. Every time you need a dental or body X-Ray, take an extra bath as soon as possible. It has been confirmed that for every 3 hours of flying time in a plane you receive 200 rads of radiation, the equivalent of a chest X-Ray. So every time you fly and come back from a round trip, you should take a bath in Clorox to antidote radiation exposure. It’s a good thing.

PURE WATER The water that we drink and bathe in has a profound effect on our health. What comes out of our taps is often full of contaminants—molds, parasite spores, toxic metals, and chemicals (including residues from pharmaceuticals Rx drugs, fluoride, chlorine, and DBPs disinfection by products), which may be the most harmful of all. Even if the water source is safe, often the pipes in which the water travels, present a problem. A good water filtration system needs to be at least as fine as 5 microns, such as Multi-Pure. It’s important to note that the skin is our largest breathing organ, and everything that touches it is absorbed into the bloodstream. When you shower, you also absorb what’s in the water through inhalation. So you want to filter not only the water you drink but the water you shower or bathe in. Ideally it is best to use a whole house filter. If not, be sure to filter both the water you use for drinking and bathing. (Reverse osmosis filters are not recommended because they remove too many beneficial minerals.) In addition, it is best if your drinking water is ionized so that it has a pH of 9.0 (See weblinks for filters and ionizers at back of this Guide.) Many people buy bottled water thinking that it is safer than tap water. However, with few exceptions (such as Evamore or Panna), most bottled water is just tap water bottled in plastic. Plastic should be avoided, as the acidity of the water pH interact with the plastic, which result that we ingest microscopic bisphenols (BPA) and phthalates. These are plasticizers, which mimic estrogen and which contribute to many cancers. When you

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need to carry water with you, it’s best to use a stainless steel or glass bottle and fill it with filtered water. If on certain occasions you have to use water bottled in plastic, at least be careful not to let the bottle heat up. _____

HEALTHY EATING _______ Ensuring Good Digestion How Digestion Works

Chewing Digestion starts at the site and smell of foods activating our gastric enzymes and continues in the mouth. Chewing is so important because it exposes surface area on all food particles in the mouth; in this way digestive enzymes can be involved in the digestive process. It takes up to 30 minutes for the brain to receive the signal that you feel satiated after beginning to eat. If you do not chew well and if you eat too fast, you will not digest your food properly and overeat. Take a little time before you decide to go back for a second helping! Drinking Water It is not necessary to drink 8-10 glasses of water a day if you are not thirsty and do not exercise because you may retain water as a result. In response to the common question, “Should I or should I not drink while eating?” the answer is: Sip intermittently. Don’t down a whole glass of water at once. Flooding your stomach with too many liquids flushes out vital enzymes and further delays or altogether prevents digestion. Rate of Digestion

Fruits 20-30 minutes, depending on thickness of the fruit skin

Leafy Vegetables 30-40 minutes Root Vegetables 60 minutes Grains And Legumes 90 minutes to 4 hours Nuts & Seeds 2-3 hours Skim Milk & Cheese 90 minutes Goat Milk & Soft Goat Or Sheep Cheese

120 minutes/ 2 hours easiest digested

Whole Milk & Hard Cheese 4 - 5 hours undigestible Raw Milk 4 hours digestible

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Eggs 30 minutes Fish 30 minutes Fatty Fish Like Salmon 45 - 60 minutes Chicken 1 - 2 hours Turkey & Duck 2 hours Beef & Lamb 3 - 4 hours Pork 4 - 5 hours

General Digestion Rate of Food is as follow: it spends between 30 minutes and 2 hours in the stomach and between 2 and 6 hours in the small intestine and 90% of the nutrients most of them will have been bio converted. The left over material contains lots of water and sodium left in it. The body wants to reclaim these substances before defecation; food takes 72 hours to be processed in the large intestine (colon). The functions of the colon are to reclaim the water and sodium from the food, and provide friendly bacteria to ferment the fibers that have not been digested. This fermentation process provides nutrients to keep our cells in the colon healthy. Fiber that has not been digested adds bulk to the waste by products to facilitate elimination.

In summary, at the short end, digestion takes about 75 hours (roughly 3 days), but it can take up to 80 hours from the time it enters the mouth to the time it is excreted by the body in the form of stool.

Attentive Eating There is no point in eating if you are not hungry. When you are ready to eat, first and foremost enjoy the gift that food truly is. Quiet outer noise so you can focus on your food. During a meal there should be no television, no reading and, at least some of the time, no talking. At the very least, eat one meal a day without distractions. This will help you to digest better and free you from compulsive eating. Be attentive as you eat. Free from distractions, take the time to look at your food, then close your eyes and smell and taste the many different aromas and flavors of the food. Appreciate your food. Chew it thoroughly. The sensual enjoyment of food is of basic importance to your body and your emotions, and it is necessary for inner happiness. If everyone ate this way, no one would overeat. Bringing your full awareness to what you are eating is also the best way to lose weight. Dieting alone is not enough. Only through conscious eating will you truly savor your food; and your body, feeling satiated, will tell you when to stop. Be aware, and things will fall into place. Do not use food as a drug, or in place of sexual frustrations; nor to pacify stress (since it will not relieve it anyway and actually adds to it). For those who practice meditation, the use of attentive eating as a form of meditation is the easiest of all meditative practices to master.

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Food Combining There are over fifty different rules for food combining. However, it can be simplified to 2 major rules and 4 minor “rulettes.” For optimum health let these rules guide your food choices all or most of the time. Once on a maintenance program, if you are not having a health problem, you can be moderate about these rules, but pay close attention to the causes and effects they produce. Major Rules

1. Do not mix a starchy complex carbohydrate with flesh animal protein!

a) Starchy Complex Carbohydrates:

Grains, flour, bread, pasta, legumes (such as beans, lentils, and split peas), and white potatoes

b) Animal Proteins such as:

Chicken, turkey, duck, lamb, Cornish hens, pheasant, quail, and rabbit

The complex carbohydrates listed above require pancreatic enzymes for digestion and complex carbohydrate create an alkaline condition. Animal protein requires hydrochloric acid (HCL) primarily. These same complex carbohydrates will interfere with digestion of certain proteins in the stomach itself, and partially digested protein food actually becomes toxic material by putrification. These are only two distinctly different types of digestion: an acid digestion for proteins (meat, fish, eggs, and cheese) and an alkaline digestion for carbohydrates (sugars and starches).

2. Do not mix a starchy complex carbohydrate with fruits!

a) Incompatible rate of digestion: grains, dried beans and white potatoes take from 1 1/2 to 4 hours for complete digestion. Fruits take 20-30 minutes.

b) Mixing fruits with starchy complex carbohydrates will hold the fruits together with the complex carbohydrate, causing putrefaction and fermentation. The food will not turn into energy but will add unwanted weight around the waistline.

c) Know the wait time! Wait 20 minutes after eating fruit before eating a complex carbohydrate. Wait 2 hours after eating a complex carbohydrate before eating a fruit.

Minor Rulettes

1. All fish work with all complex carbohydrates providing there is no fruit sauce.

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2. Eggs and cheese work somewhat better with most complex carbohydrates.

3. Vegetable protein works with all complex carbohydrates.

4. Yams, sweet potatoes, Jerusalem artichokes and winter squash are less starchy than white potatoes and can be combined with all animal protein.

Planning Your Meals A healthful diet is based on a wide variety of whole, organic foods, in which appropriate amounts of protein, fat, vegetables and fruits are in balance. Avoid processed foods, and as much as possible, eat food in season grown locally, ideally within a 120-mile radius of where you live. Raw vs. Cooked Food The more you cook food, the more you destroy their enzymes and vitamins; therefore, cook food lightly. If your digestion permits, eat some of your food raw; many people do well eating a lot of their food raw. However, others have trouble digesting raw food, particularly vegetables. In the warmer months, you may want to increase the amount of raw food you consume. Some people say that eating raw food is the “panacea” to digestive problems and weight loss. There exists no panacea for anything. How much raw food should we consume is determined on an individual basis by what your needs are. Some things are completely indigestible raw. As has been shown by research as recent as 1/09, one such food is carrots, which unless juiced, cannot be processed by your body due to its fiber! Your Food Pyramid An optimal health pyramid is very different than what you may think. The bulk of your diet--about 40%--should come from vegetables, both cooked and raw. Aim to consume about 1 1/2 lbs. a day. If you eat both plants and animal protein (omnivorous), about 20% of your diet can come from animal protein sources. 5 –15 % should come from complex carbohydrates--whole-grains and legumes (like beans, lentils, and split peas, etc.) This proportion varies according to season or the climate you live in. In the cooler months, it’s good to have more grains (complex carbohydrates) and legumes; in the warmer months, less. For those who are not hypoglycemic or diabetic, fruit intake can account for 5 – 10% of the daily diet. This also varies according to the season, but the proportion inverses to that of grains and beans, with less fruit in the cooler months and more fruit in the warmer ones. Finally, about 15% can come from fat, both saturated and unsaturated. (See below for more specific recommendations on vegetables, protein sources and fats.)

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For people who eat animal protein, then, the daily balance would look something like this:

40% vegetables 20% protein (from animal sources) 15% fat Depending on the season 5 - 15% grains and beans

10 - 20% fruit

People who are strictly vegetarian would need to increase their intake of protein to 30-35% since vegetable protein is not as sustaining as protein from animal sources. They would also consume more fruit. Again, the proportion of grains and beans vs. fruit should vary according to the season.

40% vegetables 30 - 35% vegetarian protein (grains and legumes) 10 -15% fruit 15 % fat

Variety, Rotation and Moderation The more variety you have in your diet, the greater the range of nutrients. Moderation is essential, as is some degree of rotation. Eating the same things every day leads to allergies. Certain condiments such as Celtic sea salt, garlic, olive oil, and lemon can be consumed daily, but foods eaten in large amounts should be rotated. Conscious eating is extremely important. Be aware of how you feel after eating, and pay attention to cause and effect. Food should not slow you down; it should energize you. If you feel comatose after eating, you are either eating the wrong thing or the same thing too often! Mono eating causes food allergies and one of its major symptoms is fatigue.

Vegetables Benefits of Vegetables Vegetables are loaded with minerals and vitamins. Many are excellent sources of fiber. They keep the digestive system healthier, help to promote colon health, and protect us from many diseases. Root vegetables and tubers are particularly beneficial in the cooler months. Eat vegetables:

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Of every color - each color represents a different set of vitamins and minerals. Of every type –

o stalks (like celery) o leaves (like kale) o flowers (like broccoli) o “fruit” veggies (like red peppers) o bulbs (like onions) o roots (like beets and burdock) o tubers (like sweet potatoes).

Here are just a few examples of the healing qualities of vegetables: Certain mushrooms –especially shitake and maitake-- enhance the immune system. Artichokes help to lower the fat content of a fatty liver. Green cabbage is an anti-aging superfood, particularly beneficial for the skin. Carrots (Remember to cook them!) contain the chemical falcarinol that protects against colon cancer and lymphoblastic leukemia. Broccoli and other cruciferous vegetables are protective against many estrogen-induced cancers relating to the female and male reproductive systems. Sprouts These embryonic plant forms are packed with nutrients and plant growth hormones and have many health benefits. But BEWARE: freshness is crucial. They need to be consumed within three days of germination, or they will likely be forming bacteria, from which you can easily get food poisoning. This is especially true of alfalfa. If sprouts are turning brown, don’t eat them. It’s very rare to find sprouts at a store that are fresh enough, so it’s best to sprout your own seeds. You can buy sprouting equipment and seeds online at various websites. Look for websites such as http://sproutman.com/home/ that feature organic seeds. NOTE: There is one kind of sprout you should avoid, and that is sunflower. Sunflowers absorb excess radiation from the sun, making all parts of the plant toxic to us. The seeds are known carcinogens. Even the flowers emit radiation and should not be brought into the house. Sea Vegetables Extremely rich in minerals and vitamins, and with unique healing properties, sea vegetables are a wonderful source of nutrition. Include sea vegetables in your diet unless you are already taking iodine supplements, have rosacea or acne, or you have an allergy to iodine. Limit your consumption to about two tablespoons three times a week due to the increase of pollution in our oceans. See below for the benefits of adding these sea vegetables to your diet! (You will find cooking suggestions in the next section, Preparing Your Food.) Arame: High in protein, potassium, iron, calcium, iodine; vitamins A, B-1, B-2. Hijiki: Very high in calcium (1 portion supplies 14 times the amount in a glass of milk) along with phosphorus, iron, protein, and vitamins A, B-1, and B-2.

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Kombu: High in protein, iron, calcium, phosphorus, vitamins A, B, B-2 and C—good for high blood pressure, weight control, and for anemia. Also cleanses colon and aids kidneys. Nori: Very high in protein, calcium, iron, potassium, magnesium, phosphorus, iodine, very high in vitamins A, B, B-2, C, D, and Niacin B-3. This seaweed lowers cholesterol and aids digestion. Wakame: High in protein, iron, calcium, magnesium, large amount of vitamins B-12 and C well as A, B, B-2 and Niacin B-3. Agar: Aids intestinal action, bonds with radioactive and toxic wastes to carry them out of the body; vitamins A, B, B-6, B-12, Biotin, C, D, and K. An instant fiber boost -- much gentler than bran.

Protein How much protein do we need? What are the best sources of protein? While everyone needs protein, we tend to eat too much of it, and rely mostly on animal sources. It’s beneficial to get your protein from both animals and vegetable sources. Everyone needs to eat the equivalent of 3 complete vegetable proteins per day. Avocado and quinoa are almost complete proteins by themselves. In addition, as shown below, vegetable sources can be combined to make a complete vegetable protein. Building a Complete Vegetable Protein

2/3 cup cooked grain with 1/3 cup cooked beans, lentils, and split peas = 1 complete protein

2/3 cup cooked grain with 1/2 C almond milk, hemp milk, raw cow’s milk, or goat’s milk (raw if possible) (Dairy products, although animal, have been included here under vegetarian protein because they are not themselves complete organisms.)

2/3 cup cooked pasta with 2 TBSP seeds or nut butter = 1 complete protein

2 slices of bread with 2 TBSP seeds or nut butter = 1 complete protein

NOTE: Nuts and seeds, while healthful in moderation, are also digestive enzyme inhibitors. Most people should limit their intake of nuts to 1/2 lb. per week. Nuts consumed as nut butters are more readily digestible. Almonds should be soaked in water overnight for 12 hours.

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Animal Protein It’s beneficial for most people to include some animal protein in their diets as well as vegetable sources. If you eat animal protein, keep in mind the following equivalences.

8 ounces of animal protein = 2 complete vegetable proteins

If you have 8 oz. of animal protein at one meal, have it at lunchtime so you get the fuel you need to operate while “running the engine,” not while retiring for the night!

If eating animal protein 2 times a day, reduce the amount to 4-6 ounces each serving, depending on your needs and activities.

2 eggs = 1 complete vegetable protein

1/4 lb. cheese = 1 complete vegetable protein

Include in your diet a variety of proteins: poultry (chicken, turkey, duck, Cornish hens, pheasant and quail) as well as rabbit and lamb. Duck, the only recommended red meat, can be consumed once a week. Duck fat actually boosts the immune system in people who are immune compromised (The palmitic acid in the duck fat helps to increase CD-4 T-helper cells). Some people can also consume lamb once every ten days. Beef and pork should be completely avoided until you have achieved balance. Fish is an excellent source of protein, and there are many nutritious fish to choose from: bass, cod, dorado, flounder, fluke, frog’s legs, grouper, halibut, mahi mahi, monkfish, ocean perch, octopus, pickerel, red snapper, salmon, (preferably Pacific, since it’s less polluted) sardines, sole, tilapia, and trout. Cod is the best for its content of Vitamin D and A, (but avoid eating it in the warm summer months, as it is susceptible worm infestation). Octopus is particularly beneficial and like duck, stimulates the immune system for people who have a suppressed immune system. NOTE: Due to increasing pollution of our oceans, lakes and rivers, fish should now be eaten in moderation—not more than 2-3 times a week unless you are able to buy certified clean wild fish (fisheries that can certify that their fish are free of toxic metal contamination—arsenic and mercury). A second choice is organic, farm raised fish. Canned wild salmon from Alaska is also a good choice. Smaller fish, lower down on the food chain, are safer. Fish that should be avoided are: large predators such as tuna, shark and swordfish, farmed fish unless organic and shellfish, since they are scavengers, vacuuming the ocean floor. Remember to use the Clorox wash on your fish. Besides cleansing the fish, it also helps to bring to the surface any parasites that may be within. And do not eat raw fish because it is unsafe. The Skinny on Milk Cultured (fermented) full-fat milk products (yogurt and kefir), goat and sheep milk products, and raw, unpasteurized cow milk products have many health benefits. Include them in your diet, but consume in moderation so that your total intake of all dietary fats (be they saturated or unsaturated) does not exceed 15%. About 2/3 of this should be saturated fat.

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YOUR DAILY DAIRY ALLOWANCE

Assuming you are not allergic to casein protein, your daily dairy allowance can include:

One of the following:

1/4 lb. of raw cow cheese or pasteurized sheep or goat’s milk cheese OR

1/2 C full fat raw milk OR

1/2 C yogurt (cow, goat or sheep) OR

1 C kefir

and

1 tsp raw butter. (If no other dairy has been consumed, up to 3 tsp of butter is allowed.)

Contrary to popular belief, full fat dairy products are far more beneficial than low fat dairy because of the selenium in the fat, which assists the liver in processing fat. When consuming low-fat dairy products you actually have a reduced ability to process fat. See below for more information on dairy products. Cow Milk Pasteurized cow milk is not the healthful food that many people have grown up believing it is. It is indigestible, constipates, and causes serious digestive problems and allergies. As Sally Fallon of the Weston Price Foundation states: “Pasteurization destroys enzymes, diminishes vitamin content, denatures fragile milk proteins, destroys vitamin B12 and vitamin B6, kills beneficial bacteria, promotes pathogens and is associated with allergies, increased tooth decay, colic in infants, growth problems in children, osteoporosis, arthritis, heart disease and cancer. Calves fed pasteurized milk die before maturity. Raw milk sours naturally, but pasteurized milk turns putrid and processors must remove slime and pus from pasteurized milk by a process of centrifugal clarification. Inspection of dairy herds for disease is not required for pasteurized milk.” Pasteurizing milk destroys enzymes, diminishes vitamins, denatures fragile milk proteins, destroys vitamins B12 and B6, kills beneficial bacteria, and promotes pathogens. Beneficial bacteria in raw milk help to keep putrefactive bacteria under control. Pasteurized milk, however, does not have any of the beneficial bacteria and enzymes left to keep it from rotting. Raw milk left out will sour naturally, whereas pasteurized milk will rot.

Organic, raw milk from grass-fed cows, collected at farms using good, sterile collection practices contains all the microbiota and enzymes needed to assist digestion and is a highly beneficial food. It’s high in antioxidants, vitamins (including B-12), all 22 essential amino acids, natural enzymes, natural probiotics and good fatty acids. People who are lactose intolerant do not have any problem with raw milk as the enzymes and bacteria needed to digest the milk are present. Raw milk needs to be consumed within a week,

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and since it is not homogenized, it should be shaken well before drinking.

It is obviously more profitable for the dairy industry to continue pasteurization of the milk of unhealthy cows than to follow the practices that would insure wholesome raw milk. Several state governments have prohibited the retail sale of potentially unsafe raw milk unless purchased directly from the farms themselves or the co-ops connected with these farms. As a result, raw dairy products, (with the exception of cheeses aged for at least 6 months) are not easy to find in many states in the US. However, there is a large network of people interested in making raw milk products lawfully available, and their websites have been included at the back of this guide.

In adults pasteurized milk is never completely absorbed in the intestine and leaves a considerable amount of residue; whereas in infants and children it is much more readily and completely taken up. In childhood the residue is about 4%, as compared to 10%, in adults, and is still less in infants. If two liters of milk are the only food taken by an adult, the residue will be from 5 to 8%; if three liters are taken, from 10 to 11.16%, will remain unabsorbed. When milk is taken with other food, a similar residue is left; for instance, on an exclusive milk diet 92.1%, of protein and 86.3%, of carbohydrate will be digested and absorbed, and upon bread with milk diet 97.1%, of protein and 98.7%, of carbohydrate will be digested and absorbed.

How long will raw milk keep? When kept at the optimal temperature of 36-38° F. (2.2-3.3°C.) you can expect fresh raw milk to last from 7-10 days. Higher temperatures allow the normally occurring lactobacilli to get busy making lactic acid, which gives soured milk its characteristically tangy taste and reduces its shelf life.

Dairy Alternatives to Cow Milk Other good alternatives to raw cow milk are goat or sheep milk and their products. These are better than pasteurized cow milk because the protein molecules are smaller and more readily digestible (although denatured of their enzymes and microbiota if pasteurized). Cultured milk products--kefir and yogurt-- made from cow, sheep or goat milk have some of the microbiota that improves digestion. So these are all beneficial products. If you can find raw goat or sheep milk products, so much the better! The best milk for infants is mother’s milk. Infants who are breastfed should consume no other dairy products until 1 year of age (as dairy products cause microscopic intestinal bleeding in the fragile mucosa of the developing digestive system). The next best thing to mother’s milk is fresh goat’s milk or goat milk formula. Goat milk is also the preferred dairy for children after breast milk starting at age 1. The higher concentration of fat in goat milk assists in the development of the brain, both for normal children and especially for those with developmental problems or birth defects. The way to transition infants from breast to goat milk is to prepare goat milk with 1/3 papaya purée added to it. Papaya, which contains the enzyme papain, assists protein digestion. This is especially important if goat milk is introduced before 1 year of age. For

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children this young, it is also preferable to start with pasteurized, rather than raw, goat milk since their immunity is not fully developed. The Benefits of Goat Milk As can be seen in the chart below, goat milk is higher in protein and in fat than cow milk. It is also higher in calcium, vitamins B6, A, potassium, niacin, copper and the antioxidant selenium. However, it is relatively low in vitamin B12 and Folic Acid, so these vitamins need to be supplemented when taking goat milk.

Nutritional Content of Goat Milk, Cow Milk and Goat’s Yogurt (All Raw)Nutrient (unit) Goat Milk Cow Milk Goat Yogurt Weight (oz) 8 8 8

Weight (g) 244 244 244

Calories (g) 168 150 148

Protein (g) 8.7 8 9.68

Fat (g) 10.1 8.2 7.93

Saturated Fatty Acids (g) 6.5 5.1 5.12

Monounsaturated Fatty Acids (g) 2.7 - 2.18

Polyunsaturated Fatty Acids (g) 0.4 0.3 0.224

Cholesterol (mg) 28 33 23

Carbohydrate (g) 10.9 11.4 8

A (IU) 451 307 241.5

B-1 (mg) 0.12 0.09 0.70

B-2 (mg) 0.34 0.4 0.346

B-6 (mg) 0.11 0.1 0.078

B-12 (mcg) 0.16 0.87 0.90

Folic Acid (mcg) 0.7 12 7

C (mg) 3 2 1.22

Calcium (mg) 326 290 326

Manganese (mg) 0.044 0 0.044

Potassium (mg) 499 368 499

Selenium (mcg) - - 2.2

Iron (mg) 0.12 0.12 0.12

Nicotinic Acid (mg) 0.7 0.2 0.7

Pantothenic Acid (mg) 0.76 0.77 0.78

Sodium (mg) 122 119 122

Magnesium (mg) 34 33 34

Zinc (mg) 0.73 0.93 0.73

Phosphorus (mg) 270 227 270

Copper (mg) 0.112 0 0.112

Goat milk has many advantages over pasteurized cow milk. To summarize:

1. Goat milk has a higher level of utilizable protein than cow milk.

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2. Goat milk is generally acceptable to lactose intolerant people, having 13% less lactose than cow milk and 41% less than human milk. Goat milk does not contain agglutinin, which is present in cow milk. This enables the fat globules in the goat milk to be of much smaller size, hence, making it easily digestible. Goat milk does not have the protein b-lactoglobulin that is the main stimulant of allergenic reactions.

3. Goat Milk does not need to be homogenized.

4. Goat milk also has a lower content of orotic acid than cow milk, and this reduced

level can be significant in the prevention of fatty liver syndrome. 5. Goat milk has superior ease of digestion and buffering properties, making it ideal

as part of a convalescent diet for people with digestive problems or ulcers.

6. Due to the forgoing benefits, drinking goat milk, unlike pasteurized cow milk, will not weaken your immune system.

7. Those suffering from eczema or constant ear infections or colds-- especially

young children-- will improve dramatically by simply switching from cow milk to goat milk. It can take as little as 2 weeks on goat milk for a child with eczema to be almost symptom free.

8. Children fed goat milk surpass those on cow's milk for weight gain and brain

development (especially in premature birth or growth problems), stature, skeletal mineralization, bone density, blood plasma vitamin A, thiamine, riboflavin, niacin and hemoglobin concentrations.

NOTE: Goat milk often has a characteristic odor, which some people find offensive. This is not necessarily a characteristic of all goat milk. It is generally due to the scent glands of the buck. If he is not present in the herd at milking time the “goaty” aroma will not be there! References:

E. Ramos Morales, G. de la Torre Adarve, F.D. Carmona López, F. Gil Extremera,

M.R. Sanz Sampelayo and J. Boza Alférez et al., 2001; Barrionuevo et al., 2002).

American Dairy Goat Association. http://adga.org/

Non-dairy Milk Alternatives Unadulterated dairy products are preferable if you are not allergic to casein. Unsweetened almond and hemp “milk” are good alternatives for people who are lactose intolerant to pasteurized milk or who are allergic to casein, However, since these are processed, they are a second choice. Soy milk is highly process and should be avoided altogether because it’s estrogenic and can contribute to cancers of the reproductive system.

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Fats People have been conditioned by years of intellectual pollution and misinformation to think that they should avoid all fats. They think eating fat, particularly saturated fat, will make them fat and raise their cholesterol. They think a low-fat diet will help them lose weight and help prevent heart disease. None of this is true. In fact the opposite is true, especially for women. When you eat real cholesterol and fat, you will be regulating your insulin levels and triggering the enzymes that convert food into energy. Cholesterol from food modulates your body’s internal cholesterol production and protects liver function. Cholesterol maintains your neurotransmitter and brain functions, builds brain and nerve tissue, and nourishes by protecting the immune system. It provides the insulation around nerves that transmit electrical impulses. It is a keystone of normal cell function and mood regulation and helps you digest fat-soluble vitamins like A, D, E and K. Of special significance for women, many of our most important hormones-- including estrogen and progesterone-- are made from cholesterol. So, if you are not already eating eggs, put them back into your diet! It has been shown that increased consumption of organic, raw, saturated fat as part of a relatively low-carbohydrate diet (that is, relatively low levels of grains and legumes as recommended in Your Food Pyramid) doesn’t even cause an increase in cholesterol. Atherosclerosis and coronary heart disease have nothing to do with diet. Saturated and Unsaturated Fat Everyone needs fat in their diet; saturated and unsaturated, provided they are the right kind. As indicated in Your Food Pyramid, healthy fats should account for about 15% of your daily diet. And saturated fats should predominate slightly over unsaturated, about 3:2, so about 9% of your total intake comes from saturated and 6% from unsaturated fats. Saturated and unsaturated fats occur naturally in combination within most fatty foods. However, we tend to classify foods according to the category that is predominant. Saturated fat, which is solid or semi-solid at room temperature, can come from dairy products and eggs or from tropical fruits like palm and coconut. Full-fat raw milk and raw milk products (cheeses, kefir, yogurt, and butter) from grass-fed cows, sheep or goats are actually among nature’s healthiest foods. If raw milk products are not available, remember to choose whole milk products from sheep or goats. An example of oil that is almost equally saturated and unsaturated is red palm oil from palm fruit. This highly beneficial oil has many naturally occurring antioxidants. It is filled with carotenoids, vitamin E, phytosterols (which prevent cholesterol absorption and are suspected to have some effect in cancer prevention), and another powerful antioxidant: squalene. Palm fruit oil is 40% saturated and 60% unsaturated. The unsaturated portion of palm oil is monounsaturated oil, just like olive oil. But unlike olive oil, palm oil’s

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natural resistance to oxidation makes it healthier and safer for cooking or deep-frying. Palm oil and coconut oil are examples of beneficial oils that also increase the shelf lives of foods when added to them. (For more information see “Cooking with Oils” in the Preparing Your Food section of this Guide.) Healthful unsaturated oils include raw, virgin olive, hemp, grape seed, pine nut and sesame oils. For optimum benefits these should be consumed raw. Hemp oil is an excellent source of Omega-3, better than fish oils since we now know that fish oils supplements oxidize in the body; it is also preferable to flax oil, which goes rancid very quickly. (Flaxseed should not be consumed by people with estrogen dominance conditions and elevated lipids.) Siberian pine nut oil has incredible benefits in H-Pylori infections. Sesame oil is useful in treating iron anemia. Grape seed oil, with its resveratrol content, benefits the cardiovascular system. Peanut oil in topical application massage for bursitis yields incredible results due to its arachidonic acid, which breaks down the bursa. However, it should not be used internally as peanuts are highly allergenic. Canola oil, being highly processed and possibly carcinogenic, is not recommended; nor is corn oil as it tends to be too moldy and most likely based on genetically modified corn. Recommended Intake of Fat So, what are the dietary implications from all this?

1. Follow the dairy recommendations on page 21, include full fat dairy in your diet, preferably unpasteurized, (raw cow products; otherwise goat or sheep products).

2. Use only saturated fats for cooking longer than 4 minutes at moderate heat because they are more stable.

3. Use only beneficial unsaturated oils.

4. Put eggs into your diet—for most people two eggs twice a week is

recommended.

5. Choose lean meat and poultry.

YOUR DAILY FAT ALLOWANCE

Saturated fat: from full-fat dairy not to exceed the equivalent of 3 tsp (or 1 T) butter (as explained on p. 24); if coconut or red palm oil are used in cooking, reduce butter fat proportionately.

Unsaturated fat: 2 T monounsaturated oil (such as raw, virgin olive oil, grape seed oil, hemp, or safflower oil)

For example:

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9% saturated fat: your dairy allowance of 1/2 C raw milk OR 1/2 C yogurt OR 1/4C cheese + 1 tsp butter AND something cooked w/ 2 tsp butter, coconut, or palm oil

6% unsaturated fat: 2 T oil used in salad dressing or on sautéed vegetables

NOTE: Not counted as part of your daily fat allowance - eggs and lean animal protein (or duck - its special fat that helps to break down other fats)

Storage of Oils One problem with oils is that they eventually go rancid. Some are more stable than others, but all need to be protected from exposure to light, air and heat. Oils should be kept in a cool, dark place. Many oils, such as coconut, hemp, flax, pine nut, sesame and walnut, need to be refrigerated. (Flax oil will turn rancid in fifteen minutes at room temperature!) Coconut oil lasts about five years, but just after three years, you can taste a difference. Olive oil will last between 6-12 months in a cool, dark pantry, but longer if you store it in the refrigerator. Palm fruit oil is an exception to the rule, as it comes loaded with vitamin E. Having its own antioxidants, palm oil needs no refrigeration to stay fresh; it is unique in having a shelf life of five years.

Sweeteners If you feel you must have a sweetener, here are some guidelines to follow:

Limit sugars of all types as much as possible. If adding sweeteners to your diet, keep in mind that your total intake of fructose

(including fruits) should not exceed 15 grams per day. Avoid all artificial sweeteners (such as aspartame, splenda, sorbitol, and

maltitol).

Avoid agave like the plague. Promoted through very clever marketing as a safe, low-glycemic sweetener, agave is anything but safe and natural. Most of the agave produced is highly processed, super-condensed syrup with far higher levels of fructose than any other sweetener (70-97%). As such it can be even more dangerous than HFCS (high fructose corn syrup, which averages 55% fructose). In addition to insulin resistance, your risk of liver damage increases, along with triglycerides and a whole host of other health problems, similar to the problems caused by HFCS. (Reference: Dr. Mercola.com).

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Use raw, crystallized organic honey in moderation, or avoid it completely as it is 70% fructose, which is higher than HFCS. The fructose in honey is not in its free form, which moderates the damage. But bear in mind, that each teaspoon of honey has nearly 4 grams of fructose, so you will want to limit your consumption to 2 tsp a day, or less depending on consumption of other sugars, including fruit.

Use regular stevia in moderation, but avoid stevia-based sweeteners like Truvia and PureVia because they have undergone more processing.

Organic, 100% Pure Maple syrup can be used in moderation. As with all tree saps, maple syrup has the benefit of being a blood purifier.

Xylitol is another excellent natural herbal sweetener. It does not require insulin to metabolize its sugars, so it does not affect blood sugar levels. Originally made from birch trees, it is now also made from corn. Try to find the birch tree variety.

If you have insulin issues, high blood pressure, high cholesterol, diabetes, or if you are overweight, you should avoid all sweeteners, except for Xylitol since any sweetener can decrease your insulin sensitivity. Exercise can be a very powerful tool to help control fructose in a number of ways. If you are going to consume fructose, it is best to do so immediately before, during or after intense exercise as your body will tend to use it directly as fuel and not convert it into fat. Additionally exercise will increase your insulin receptor sensitivity and help modulate the negative effects of fructose. Lastly exercise will also help to curb and control your sweet tooth. Celtic Sea Salt Salt plays an important part in the primary processes of digestion and absorption. Salt activates the first enzyme in the mouth, salivary amylase, and sodium chloride (salt) stimulates hydrochloric acid production, a secretion needed for digestion as it breaks up fats and proteins. The low pH of the stomach’s hydrochloric acid also destroys ingested bacteria and other microorganisms. Adequate levels of HCL are necessary for proper absorption of protein, calcium, vitamin B12 and iron. It is also important in keeping the proper balance of salt to potassium in the body.

Salt has gotten a bad reputation. Much in the same way that people presumed for years that all fats were harmful; most people today are similarly misinformed about salt. While it is true that people with certain conditions need to limit their salt intake, salt is actually vital to human health, provided it’s the right salt. Most salt consumed today is, in fact, not healthful since it is highly-processed and denatured while loaded with toxic metals and other harmful substances. Refined salt should be avoided, as should processed foods, which are typically loaded with refined salt and other unsavory ingredients. However a good ocean sea salt should be a part of most people’s diet. The best salt to consume is a sea salt that is hand-harvested, unprocessed, certified,

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and that contains a natural balance of minerals. One such salt is Celtic Sea Salt, which, in chemical composition, is very similar to our own blood, and which also provides electrolytes along with over 80 minerals. Natural Celtic sea salt can help in correcting excess acidity, restoring good digestion, relieving allergies and skin diseases, and preventing many forms of cancer. This natural salt provides a steady boost in cellular energy and gives the body a heightened resistance to infections and bacterial diseases. Recommended amount: 1 - 2 tsp a day as a seasoning on food Best priced value = EDEN

Beverages It is not possible to recommend a specific amount of liquid for everyone to drink in the course of a day. Drink when you are thirsty, but don’t gulp your liquids. If you chew and sip properly, you will eat and drink the right amount. It’s best to consume liquids apart from meals, as liquids will dilute your digestive enzymes.

Water The best drink is properly-filtered, ionized water with a pH of 9.0 or slightly higher. (See website links at the back of this Guide for further information on filters and ionizers.) Some bottled waters, such as Evamore and Panna, are also acceptable, but in general bottled waters are not tested for purity and are no better than tap water. And if you drink water bottled in plastic, and the water is acid, (which it will be unless it has been alkalinized), you will be drinking microscopic bits of plastic with your water. Sparkling water should be avoided: The gas that is used for carbonating water is highly toxic to the kidneys. Carbonated water also causes water retention. Juices Freshly made vegetable juices are excellent and can be consumed several times a week. “Green water,” as described on page 10 of this Guide, is also an excellent and refreshing drink. Its chlorophyll content, which contains oxygen, gives you a boost of energy and assists in further, eliminating toxins from the body. Freshly made vegetable juices made in a non-enzyme splitting juicer (such as Champion) are excellent. Juices need to be sipped slowly in order for you to absorb their food value. Most people benefit from juicing at least three times a week. Bottled organic juice can also be used, but never juice that is canned or bottled in plastic. If you get juice from a juice bar in a plastic cup, be sure to consume it right away, or get a paper cup. Fruit juices are not the “health food” many people claim they are as the sugars in them are precipitated (absorbed) too quickly into the bloodstream. The high concentration of fructose affects blood sugar too rapidly and can lead to pancreatic imbalances and mood swings. It is far better to eat whole fruit with all of its fiber than to drink fruit juice since the fiber slows down the absorption of sugar. If you want to drink fruit juices, it’s preferable to dilute them with water 50/50, and limit consumption to just a few times a

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week. Because citrus fruits are endogenous to tropical climates, those who live in cold climates should only consume citrus fruit juices, with the exception of lemon, in warm weather. Tea (from the Camellia Sinensis plant) Green and white teas are highly beneficial as they contain potent antioxidants. Black tea has health benefits as well, but it’s highly acidic, and, due to its high tannic acid content, it’s caustic to the mucosa of the entire digestive tract, unless buffered with milk. So if you drink black tea, it’s best to add a little raw milk to it. It’s important to note that tea is grown in countries where the ground tends to be loaded with toxic metals, which then get absorbed into the tea plants. Therefore, whenever possible, as with all plants, it is preferable to consume younger tea leaves both because they have a higher content of antioxidants, which detoxify the plant, and because being on this earth a shorter time, they haven’t absorbed as many contaminants in the first place. It is also advisable to choose teas that are certified organic or, better yet, biodynamically grown. However, you should know that the label “organic” is not a guarantee of purity. Even certified organic teas can contain many toxins from various sources—the water supply, the farm next door, etc. You would need a toxicology report to verify the cleanliness of your tea. Therefore, it’s advisable to vary what you drink and not to consume large amounts of the same tea. Some weblinks for organic teas are provided at the back of this Guide. Herbal “Teas” or Infusions It isn’t possible to generalize about “herbal teas,” as infusions can be made from any number of different plants, each with their own properties, some beneficial for a given individual and some potentially problematic. Also, the same concerns regarding the purity of herbal teas arise as with green, white and black tea. Mature herbs that have been grown in polluted areas will pose a risk of toxicity to our health. So it is important to use organically grown products, whether you are buying loose herbs or teabags. That said there are many excellent herbal infusions to choose from, among which are yerba mate, red bush tea (also called rooibus) honey bush tea, and Tulsa tea. Infusions can be made out of many different herbs. In addition to single herb infusions, there are many excellent combinations, such as “Red Zinger with Raspberry” by Celestial Seasonings, which makes an excellent iced tea, especially with a little mint. Many herbal teas have healing qualities; some also have properties that make them inadvisable for certain people or at certain times, so it’s worth learning about the herbs you plan to consume. For example, ginger can help relieve nausea. However, it should not be ingested on an empty stomach as it can be highly irritating. Also, if you suffer from gastrointestinal inflammation, ginger will aggravate it as well as GERD (gastro esophageal reflux and gastritis. Mint tea is soothing to the digestive system, and it’s especially good for acid reflux; but it should not be consumed while taking homeopathic remedies as it makes them less effective. Chamomile is known to promote relaxation, but it should be avoided by people who have constipation or those on a detoxifying

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program because it backs up elimination. It should also be avoided by those with allergies to ragweed. Licorice tea should be avoided by many because it disturbs electrolytes, which can increase hypertension. It will exacerbate diarrhea and increase estrogen so it should not be consumed by those who have estrogen-dominant diseases. Teas and herbal teas can be enjoyed hot or cold by individuals who have no problem with gastrointestinal spasms. Otherwise, temperatures should be more moderate—Think “warm” instead of “hot,” and “cool” instead of “ice cold. “ Coffee Do not consume coffee for any reason. In addition to being extremely acidic, it is very dehydrating because it increases diuresis (which increases urination): For every cup of coffee you consume, know that you lose the equivalent of 24 ounces of water. Coffee also contains a resin which accumulates in the liver and impairs normal liver function including the filtering of toxins, fat metabolism, and the processing of hormones. Many people like the laxative effect that coffee has, but this does not address the root causes of constipation; it only masks it. If you miss the taste of coffee, try some coffee substitutes such as Cafix, Pero, and Bambu. Carbonated Beverages Drinking soda is about as healthy as drinking gasoline; it’s so damaging to your health, it should be made illegal! Soda is either loaded with sugar or with equally harmful sugar substitutes. Carbonation itself also poses health risks. Therefore, as mentioned above, not only soda, but even sparkling water should be avoided it makes you retain water and carbonated beverages use a gas that is toxic. Alcohol While on a biotherapeutic nutritional program, avoid all alcoholic beverages. Once on a maintenance program, wine can be consumed in moderation by those who do not have an adverse reaction to it. Keep in mind that wine contains naturally occurring sulfites, which can exacerbate allergies, so if you drink wine, pay attention to any symptoms that may result.

Acid - Alkaline Balance The Meaning of pH Foods can be classified according to whether they tend to be acid- or alkaline- forming in our bodies. The effects of what we eat and how we live our lives are eventually reflected in the pH, or hydrogen ion concentration, in our bodily fluids and tissues. The scale that is used for measuring pH is from 0 to 14, with 7 being the neutral point. Below 7 is acidic; above 7 is alkaline. The optimal pH of the body's fluids, such as the blood, is 7.4, slightly alkaline. Outside of this range the body’s activity is no longer optimal and the metabolism is out of balance. (The pH of urine and skin must remain acid to prevent invasion of viral or bacterial pathogens and consequent infections.)

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The Hydrogen Matrix below presents another way to look at the chemistry underlying our wellbeing:

The Hydrogen Matrix

The breakdown of the word hydrogen reveals two roots:

hydro, which means water, + gen (from Greek genês) which means born. So hydro-gen means "born from water."

This reflects the embryonic and birthing process of most species. The Hydrogen Matrix (Alkaline

pH) is the bringer and protector of life. It carries the Life-Giving Form.

The body is 75% water, or H2O, which means that there are two atoms of hydrogen and one of oxygen. There are twice as many hydro-gen atoms as oxy-gen contained within a water molecule.

When we look at the word oxy-gen we have the following: oxy = acid = (burning/combustion) + gen (born)

So oxy-gen means “burning of the (newly) born.”

Accordingly, an acidic pH breaks down the normal functioning of the biological systems resulting in degenerative conditions within the body and providing a receptive environment for chronic dis-harmonies (disease).

An acidic system means oxidation, which means decay. A pH-balanced body increases oxygen to the level where such inflammation and consequent diseases cannot exist. For this to happen it is essential to bring the pH of the “body fluids” into balance with a pH range between 7 and 7.5, which will then influence the blood to maintain its optimal pH level of 7.4. For optimum health, a diet should consist of 60% alkaline-forming foods and 40% acid-forming foods. To restore health, the diet should consist of 80% alkaline-forming foods and 20% acid-forming foods.

Generally, alkaline-forming foods include: most fruits (especially apricots, avocados, bananas, dates, figs, lemon, and melons), most vegetables, (especially green, root and sea vegetables, squashes, sprouts, and peas), raw and cultured dairy products, raw almonds, coconuts, fresh herbs, unrefined sea salt, raw honey, maple syrup, and cayenne.

In general, acid-forming foods include: fast foods, almost all refined, processed foods (e.g., made with white flour), meat, poultry, fish, eggs, most grains (except millet), condiments (ketchup, mayonnaise etc.), refined salt, sugar, corn syrup, soda pop, coffee, chocolate and drugs. Since diet, along with other things such as stress management, plays an essential role in maintaining the proper pH balance, it’s very important to know the effect of your food choices. If you are like most people, your diet is too acidic, and you should focus on including as many alkalinizing foods in your diet as possible.

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Acid vs. Alkaline Forming Foods The table below lists foods that are significantly acid or alkaline. Those that are neutral have been omitted.

ALKALIZING VEGETABLES ACIDIFYING VEGETABLES Alfalfa Corn Asparagus (powerful acid reducer) Olives Barley Grass Beets and Beet Greens ACIDIFYING ANIMAL PROTEIN Broccoli Bacon Cabbage Beef Carrots Carp Cauliflower Clams Celery Cod Chlorella/Green Water Corned Beef Collard Greens Haddock Cucumber (which is actually a melon but considered a vegetable)

Lamb

Daikon Lobster Dandelions Mussels Edible Flowers Organ Meats Garlic - Garlic Scapes - Spring Garlic Oysters Green Beans Pike Green Peas Pork Kale Rabbit Kohlrabi Salmon Lettuce Sardines Mushrooms, especially Shitake Sausage Mustard Greens Scallops Onions Shellfish Parsnips (high glycemic) Shrimp Peas Tuna Peppers: red, yellow, orange and purple but not green)

Turkey

Pumpkin Veal Radishes Venison Rutabaga Sea Vegetables like Arame Dulse, Wakame and Hijiki. (Hijiki contains more than 10 times the calcium of milk. It also contains eight times the iron in beef.)

Squash. (Winter squash such as Butternut & other sweet squashes rate 7.5- 8.0.)

Spinach Sprouts (especially Broccoli Sprouts) Sweet Potatoes Swiss Chard Watercress Wheat Grass Wild Greens

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ALKALIZING FRUITS ACIDIFYING FRUITS Apples Blueberries (most acid) Apricots Canned or Glazed Fruits Avocados Citrus Fruits (when a person is already acidic, with

the exception of Lemon)Bananas (high glycemic) Cranberries Blackberries Currants Cherries Plums** Coconut Prunes** Currants (black ) ** These foods leave an alkaline ash but have an acidifying effect on the body.

Dates ACIDIFYING BEANS & LEGUMES Figs Black Beans Grapes Chick Peas Grapefruit (providing you have a proper pH) Kidney Beans Mango Lentils Lemon Pinto Beans Lime Red Beans Melons: (including Cantaloupe, Honeydew and Watermelon)

Soy Milk

Nectarines Split Peas Oranges (providing you have a balanced pH) White Beans Peaches Pears ACIDIFYING FATS & OILS Pineapple Avocado Oil Raisins Butter from pasteurized cream Raspberries Canola Oil Rhubarb Corn Oil Strawberries Flax Oil Tangerines Hemp Seed Oil Tomatoes (providing you have a balanced pH) Lard Tropical Fruits Olive Oil Umeboshi Plums Safflower Oil Sesame Oil Sunflower Oil

ALKALIZING PROTEIN ACIDIFYING GRAINS Almonds Amaranth Chestnuts Barley Edamame (estrogenic, so limit to 2 x a month) Bran, oat Hazelnuts (contain cesium pH 14, a powerful mineral with the ability to raise the body's pH)

Bran, wheat

Millet Bread except Millet Raw Dairy: Organic, grass-fed cow, goat, or sheep full- fat Milk, Butter, Cheeses, Yogurt and Kefir.

Corn

Tempeh (fermented) and Tofu (estrogenic, so limit to 2 x month )

Cornstarch

Whey Protein Powder

ALKALIZING SPICES & SEASONINGS

Crackers

Celtic Sea Salt Flour, whole wheat Chili Pepper Flour, white Cinnamon Hemp Seed Flour

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Culinary Herbs (fresh) especially Parsley Kamut Curry Oatmeal Ginger (never on an empty stomach) Oats (rolled) Miso Pasta, (all) Mustard Quinoa Tamari Wheat-free Low-sodium Rice (all)

ALKALIZING OTHER Rye

Apple Cider Vinegar Spelt Baking Soda Wheat Germ Bee Pollen Wheat Fresh Fruit Juice (only some) ACIDIFYING DAIRY Green Juices Butter made from pasteurized cream Lecithin Granules Cheese made from pasteurized milk Mineral Water Ice Cream Molasses, blackstrap Ice Milk Probiotic Cultures Soured Dairy: Raw Kefir, Yogurt, Buttermilk, and Sour cream

Vegetable Juices especially celery, carrots, beets and green cabbage

Apple Cider Vinegar

ALKALIZING MINERALS ACIDIFYING NUTS & BUTTERS Calcium: pH 12 Cashews Cesium: pH 14 Peanut Butter Magnesium: pH 9 Peanuts Potassium: pH 14 Pecans Sodium: pH 14 Sesame Tahini

ALKALIZING SWEETENERS Walnuts

Maple Syrup (also purifies the blood as do all saps from trees)

ACIDIFYING SWEETENERS

Stevia Carob Crystallized Raw Honey (Champlain Valley best) Corn Syrup Sugar Artificial sweeteners (such as Aspartame,

Saccharin, Sorbitol, Splenda, Maltitol, etc.) Coca-Cola: pH 2 ACIDIFYING ALCOHOL Beer pH 2.5 Hard Liquor Spirits Wine ACIDIFYING OTHER FOODS Catsup Cocoa, Chocolate Coffee Hard Candies Mustard Pepper Rice Milk Soft Drinks Vinegar (except for apple cider vinegar)

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ACIDIFYING DRUGS & CHEMICALS Aspirin Chemicals: most synthetics Drugs, (all pharmaceuticals - prescription or

over the counter) Drugs, Psychedelic Herbicides Pesticides Tobacco

NOTE: a food's acid- or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic; however the end products they produce after digestion and assimilation are very alkaline, so lemons are alkaline-forming in the body. Likewise, meat will test alkaline before digestion, but it leaves very acidic residue in the body so, as with nearly all animal products, meat is very acid forming. Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the body. Providing you have a normal balanced pH, you will convert them to alkaline; whereas they will remain acid if you do not possess a balanced pH. Lemon is the exception to this, having an alkaline effect on everyone. Some Interesting Food Facts Eggs Do you know in a free range chicken, the white of the egg has a pH of 9 (highly alkaline)? The yoke of the egg has a pH of 6.5 (slightly acidic).The white of the egg, with its pH of 9, acts as a protective cloak, shielding the yolk from bacteria, viruses, and fungi while its structure, bearing the Hydrogen Matrix, brings forth life and participates in the millions of cells forming the body of the new baby chicken. Grains, Nuts, Seeds and pH

Almonds: Soak 12 hours and then peel skin before eating to improve digestibility.

Dried beans (such as mung, adzuki, pinto, kidney, garbanzo): When sprouted, dry beans rate 7.0. Otherwise, dry beans tend to be acidic.

Sesame seeds (whole): High levels of utilizable calcium. Grind before eating.

Sprouted grains: Most grains (other than millet and buckwheat) are normally acid. However, sprouting them increases alkalinity and digestibility. Grains chewed well also become more alkaline.)

Essene bread: Made of sprouted grains, this bread is alkaline. Condiments

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Arrowroot flour: High calcium content. Good substitute for cornstarch.

Capsicum: (hot peppers such as cayenne and chili peppers): These members of the pepper family are stimulating, non-irritating and healing to the body. Especially good for the endocrine system.

Celtic sea salt: As noted earlier, unrefined sea salt has many benefits including that of helping to correct excess acidity.

Carob: Substitute for coca; mineral rich.

Garlic: Elevates acid food 5.0 in alkaline direction.

Olives (ripe): Tree ripened in the sun, 7; otherwise 6.0.

Pickles: Made with sea-salt and apple cider vinegar. (All fermented foods are alkaline forming.)

Tamari. Genuine tamari, fermented for 1 1/2 years is 7.5; otherwise, 6.0.

Vinegar (apple cider). Raw and unpasteurized, this is a digestive aid to increase HCL in the stomach. Mix 1 tablespoon with 1 tsp honey and 4 oz. water before meals. Helps to take just before eating.

Spices: These vary, depending on the spice, but they range from 7.0 to 8.0. Alkalinizing Water In addition to what has already been discussed above, a key factor is the water that we drink. Water accounts for up to 75% of the body, and thus the fluidic intake greatly impacts the pH of the body. Filtered or spring water are the preferred types of water, but unfortunately, most of the water that is being consumed is acidic, including these, as most bottled spring or filtered water have had their minerals or buffers removed. Distilled and reverse osmosis water is even more lacking in minerals. If you are consuming water from a reverse osmosis filter, be aware that you will need to consume a higher level of minerals to compensate for the lack of minerals. Distilled water is completely free of any minerals and should only be used for hypotonic solutions (such as green water), or by people with kidney stones or hyper parathyroidism, being hyper accumulators of minerals. As seen from the forgoing, alkaline water is not readily or easily available in most communities. However, you can remedy this problem by purchasing an alkalinizer to raise the pH of your water. (See the web link at the back of this guide.) You can also find alkaline water in a bottle (Evamore). And, you can help to compensate for the lack of minerals in your water by using Celtic or another unrefined, mineral rich sea salt.

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Your Emotions and Your pH Diet is not the only thing that affects our pH and, consequently, our health. The pH of the body is also greatly influenced by our emotions. Joyous, happy, love-filled emotions tend to create alkaline-forming chemical reactions in the body. Conversely, negative emotions such as anger, fear, stress, anxiety, jealousy, hatred, etc. create acidic-forming chemical reactions in the body. This is done through the master gland of the body, the hypothalamus, which is controlled by our thoughts. This master gland, often referred to as “the mind-body connection,” controls the entire endocrine system (producing numerous hormones, neurotransmitters and chemicals) and the parasympathetic nervous system. A major part of wellness, then, depends on the “inner work” we do to transform our negative patterns into life-enhancing ones.

Preparing Your Food Fats in Cooking Most “healthy” recipes these days will tell you to use olive oil for cooking. However, the benefits of olive oil (and other unsaturated oils) are destroyed in cooking. Worse, if you sauté something in olive oil (or other mono or unsaturated oil) for more than 4 minutes at moderate heat, what was once a beneficial oil actually becomes saturated and oxidized by heating, which is as bad as hydrogenated oil, and quite harmful to your health. In contrast, saturated fats remain stable at high heat, making them the preferred choice for longer cooking. Generally speaking, the higher the proportion of saturated fat in oil, the safer it is to cook with. Palm and coconut oils are the best oils for extended cooking as they remain stable even at higher temperatures, (but bear in mind that once heated, while not dangerous, they lose some of their beneficial vitamins and antioxidants). Raw butter is fine for low temperature cooking. Raw Produce You will want to include many raw fruits and vegetables, digestion permitting, in your diet.

To Peel or Not to Peel It’s best to eat all parts of the fruits and vegetables, including the peel, unless it’s very tough, with a few exceptions. Cucumbers should be peeled and seeded as these parts are indigestible. Most hard vegetables like carrots and potatoes can be cleaned under water with a vegetable brush. Don’t peel them as you will lose valuable nutrients.

Soaking/Washing Produce that is not peeled needs to be cleaned thoroughly. Even if you buy salad that has been pre-washed, since you don’t know what might have been passed on by the food handlers, it’s important to wash it again. Follow the Clorox food cleansing procedure outlined earlier on page 7, especially for any non-organic produce. Organic

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produce can alternately be washed in a solution of Veggie Wash or cider vinegar and water, rinsed a few times in tap water and then given a final rinse in purified water. To clean mushrooms, just brush them, as rinsing in water will make them soggy. Cutting Be sure your cutting board is clean. (It’s a good idea to use separate boards for animal products and other food.) That said it’s worth knowing that some foods are better not cut. Lettuce is one of them. It’s best to tear lettuce leaves, not chop them, because they can easily be ruptured, causing loss of vitamins, minerals and enzymes. As explained earlier, carrots should not be cut until after they are cooked in order to prevent loss of the valuable anti-carcinogenic chemical falcarinol. When cutting vegetables like celery, make your cuts at a 45 degree angle slant so the vegetable bleeds less. When preparing broccoli just use the florets, as the stalks have no nutritional value. As you cut vegetables or fruits for cooking, consider what they are being cooked with and how long the cooking will be and cut them accordingly. Use smaller pieces for shorter cooking and larger pieces for longer cooking so that at the end all the ingredients come out properly cooked and not overdone. Vegetables Raw or Cooked? Some vegetables are better raw than cooked; others are better cooked than raw! Beets are an example of the former. Vitamin B12 as well as other vitamins are lost in cooking. Also because of their high sugar content, beets begin to caramelize at high temperatures. This caramelization, or glycation, is a potentially dangerous form of oxidation, which then has to be offset by the antioxidants in the beets, with the net result that you get very little nutrition. When you eat the beets raw, you get all their food value.

SUGGESTION: Julienne raw beets. Dress with lemon juice, Celtic sea salt and hemp oil. This makes a great side dish or part of a salad. If you make extra you can keep some in the fridge for a few more days in a glass jar.

Carrots, on the other hand, as has been shown by very recent research, are completely undigestible raw (unless juiced), and need to be cooked. Another peculiarity of carrots is that they should not be cut until after they are cooked-- this because they contain a valuable anticarcinogenic chemical, falcarinol, which bleeds out if the carrots are cut when raw. If you cook your carrots whole (and cut them later if desired), you get the benefit of protection against lymphoblastic leukemia and colon cancer. Spinach, with its very high level of oxalic acid, should also be cooked. Most other vegetables can be eaten either raw or cooked, and it’s good to include both in your diet.

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Juicing Drinking freshly made vegetable juice allows you to ingest concentrated amounts of the nutrients in vegetables in an easily digestible way, and this is good. However, since plants also help to detoxify the environment, juicing them gives you concentrated amounts of the toxins these vegetables have absorbed. For this reason, it is better not to juice more than three times a week. When drinking vegetable juice, you need to sip it slowly or you lose 90% of its value. NOTE: Not all juicers are created equal, and some of them actually destroy much of the food value by their action. The Champion Juicer is an excellent one. The Green Star Twin Gear, while more expensive, is also a good choice. SUGGESTION: An excellent vegetable juice can be made by any combination of these veggies: 2 oz. each parsley (Vitamin C), beets (for the improvement of your red blood cells), carrots (falcarinol), celery (best vegetable for the nervous system), green cabbage (Vitamin K, the most anti-aging vitamin for the skin). Don’t add fruit to this! Basic Vegetable Cooking In general, the more you cook, the more you destroy the vitamins and enzymes present in foods, so as a rule cook gently, just until vegetables are done. In general, the most healthful ways to cook vegetables are to steam or blanche (parboil), and, for firmer vegetables, to boil or bake. Below are some basic procedures you can use with many vegetables: Steaming Place washed vegetables in a steamer rack with water below. Cover and cook until just tender. Vegetables can be enjoyed plain or dressed with olive oil, garlic and Celtic sea salt plus or minus lemon and or chopped fresh herbs like parsley, dill, cilantro or basil. This works well for almost all vegetables, for example: artichokes, bok choy, broccoli, cauliflower, carrots, green beans, kale, peas, spinach, and zucchini. A variation on this is to flavor the steaming water with aromatic ingredients. Here’s a recipe for artichokes: Wash artichokes, cutting off steam. Using a bamboo steamer, add garlic, bay, lemon, sea salt until done. Allow to cool. Serve w/ mayonnaise or vinaigrette.

COOKING TIP: When you steam vegetables, save the water for cooking soups, vegetables and stews. It adds flavor and nutrition!

Blanching (aka Parboiling) If you are not planning to save the water from steaming, this is an efficient alternative: Add a little Celtic sea salt to a large pot of water and bring to the boil. Add vegetables and cook until they are just beginning to be tender as they will continue cooking from their own heat after you remove them from the pot. Drain, and if necessary refresh under cold water to stop the cooking. Enjoy plain or dress with your choice of oil or raw butter and garlic, lemon and/or herbs; this works well with all of the above vegetables.

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Boiling For dense vegetables such as artichokes and cauliflower, as well as tubers and root vegetables, longer cooking is necessary, and boiling is a good way to do it. Potatoes should be started in cold water to cover, brought to the boil and simmered until done, about 20 minutes. Most other vegetables do well if dropped into already boiling water and cooked until done. In all cases add a little Celtic sea salt to the water. When you are boiling artichokes, add a little vinegar to the water. Most soups or stocks call for onions or leeks, carrots, celery and various herbs, which are then boiled, but soups also give you the opportunity to add many other vegetables as well—cabbage, cauliflower, squashes, green beans, tomatoes, red peppers, fennel, bok choy, turnips, okra—you name it! Through your soups you have an excellent way of insuring you get a wide range of vegetables in your diet. Sautéing Because you don’t want to heat oil for more than four minutes at moderate heat, this technique works well with leafy greens such as spinach, beet greens, kale, or Swiss chard that don’t require long cooking:

Wash greens leaving some water on leaves. If leaves are too big, cut into ribbons. Chop some garlic; sauté garlic for a few seconds in a little grape or olive oil. (Optionally, add some fresh herbs to this.) Add greens and a little Celtic sea salt. Toss to coat with oil; sauté a few minutes on moderate heat. If not tender, add some water (or vegetable cooking water) and cover until done. Correct seasoning, adding garlic last or lemon or fresh herbs if desired.

Mushrooms are also excellent sliced, sautéed in butter or coconut oil, and finished with a little nutmeg that perfectly accentuates their flavor, or with some wheat-free tamari. Harder vegetables can also be lightly sautéed for a few minutes before finishing with liquid. The recipe below for winter squash can be adapted to other vegetables, the length of cooking adjusted according to their firmness and seasonings varied to taste:

Winter squash cut in half and seeded is best baked in a covered baking pan with some water on the bottom, again at 400° for about 30 minutes. You can add a little Celtic sea salt and cinnamon to the water. Then dress with raw butter before serving. For a more flavorful version, you can add to the water some wheat-free tamari, sake, and a little maple syrup. If you do this, slice the squash into smaller pieces so that each one absorbs some of the cooking liquid.

Vegetables such as fennel, leeks and red peppers can be sliced and baked in a covered baking dish with some olive oil, lemon, Celtic sea salt and water. When vegetables are nearly tender, remove the cover and allow them to become just a little brown (but never really brown).

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Herbs and Spices Most culinary herbs and spices contain oil. To bring out this natural oil and flavor, herbs should be squeezed and infused in oil. In dishes where you sauté onions and other aromatic vegetables, you can start by sautéing your “dry” herbs and spices (such as anise, bay, celery seed, hot peppers, paprika, rosemary, tarragon, thyme). If you are making a soup, infuse the herbs in oil before adding. Thin leaved herbs such as basil, parsley, dill and cilantro do not need this treatment and can be added at the very end of cooking or used uncooked as a garnish. NOTE: When possible use fresh herbs and spices. Dried ones are often so old they lose their potency and taste like dust! Sea Vegetables SUGGESTION: Try one or more of these sea vegetables each week, and enjoy them as a condiment with your food! Arame: Rinse through until water runs clear, and then soak in water to cover for 10-15 minutes (it will double in size). Drain and rinse arame 3 more times. Use in salads or cook in soups or with vegetables, beans, or tempeh. (Best brand: Eden or Mitoku.) Hijiki: Rinse extra well, soak 20 minutes, drain, soak again for 1 minute, rinse well, then cover with fresh water and lift hijiki up out of the water with your hand and place into another bowl this way any grit, sand or stones will remain in the bottom of the water, to be discarded. Use and cook as for arame. (Best brand: Chico San.) Kombu: Soak for 1 hour or more, chop and add to salads or cook with vegetables, or add unsoaked to cook in soups for wonderful rich stock. Add 1 dry 6” – 8” stick when cooking any beans; and put a 3” piece in the bottom of your rice pot before adding rice for a tasty change. Nori: Hold over gas flame for 1 minute until it turns green—toast only 1 side. Cut into bits for use as a tasty sprinkle over many different dishes--vegetables, grains, or salad. They can also be made into a condiment mixed with toasted sesame seeds. (Best brands: Chico San, Sushi Nori, Mitoku Special Quality Nori and Nori Flakes.) Wakame: Soak, chop, add to soups – makes classic miso stock-- or add dry to soup pot. Use soaked in salads, cook with vegetables, toss with cucumber and dressing, add to beans while cooking. (Best Brand: Chico San) Agar Use to make aspics, gels or gravies. Use 1 tsp for every cup of liquid to thicken. (Best brand: Eden.)

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COOKING TIP: Always save the soaking water from your sea vegetables. Strain it to use for cooking soups, stews and veggies, it’s full of healthful minerals!

Animal Protein Cleaning Animal Protein All animal protein should be washed carefully before cooking. In the case of fish, use the Clorox wash as described on page 7. It’s important to sanitize the surfaces touched by raw animal products and to designate a separate cutting board for them so that there can be no cross contamination with other foods such as fruits and vegetables that you may eat raw. Cooking Animal Protein All animal protein should be cooked well done except for duck and lamb, which can be eaten at medium doneness. (In the case of duck, this is because in processing the duck is immersed in 200°F paraffin wax, which seals the duck from invasion by pathogens.) The most healthful ways of cooking animal protein are baking, steaming, boiling and broiling/grilling. When grilling, it’s preferable to use mesquite wood rather than commercial charcoal. Roasting, in which food is browned, is less desirable and should be done only occasionally since it causes carbonization, which is carcinogenic. Thin filets of flat fish (such as flounder or sole) or thin chicken cutlets can also be lightly sautéed; if longer cooking than 4 minutes is required, they can be finished with the addition of liquid to the pan.

COOKING TIP: Fruit combines well w/ animal protein. For example: Chicken can be baked with some fresh apple, orange or lemon juice.

See the RECIPE section of this Guide for further ideas!

Cooking Whole-grains This basic procedure works for all grains:

Measure appropriate amount of water and bring water to a boil. A heavy, enameled cast iron pot with lid works best.

Measure grain. Wash in a sieve under running water to clean and eliminate

excess starch. Add grain to boiling water.

Bring to a boil again.

Add a small amount of Celtic sea salt to taste (optional).

Turn down heat to very low, cover tightly, cook until tender.

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Remove cover only to check for doneness or not at all.

Don’t stir again unless it begins to burn, meaning water is absorbed but grain is not yet tender, the result of cooking at too high a temperature. In such a case, add hot or boiling water, stir, cover, and cook over very low heat until tender.

Grain Liquid/Grain Ratio (cups)

Cooking Time (minutes)

Yield (cups)

Basmati 1 1/2:1 15-20 3 Barley 3:1 60 3 Brown Rice (Long grain) 2 1/2 :1 45 2 1/2 Brown Rice (Short grain) 2:1 50 2 Buckwheat 2:1 20 2 1/2 Bulgur 2:1 20 2 1/2 Cornmeal 4:1 60 4 Millet 3:1 25-30 3 Oats, rolled 2:1 10-30 2 Oats, steel cut (Scotch Oats) 3:1 90 2 1/2 Quinoa & Teff 2 1/2:1 25-30 2 1/2 Rye 3:1 90 2 1/2 Wheat 3:1 90 2 1/2

How To Cook Whole-grain Pasta Perfectly Bring water to boil, as with any pasta. Add kosher salt to water. Add pasta to water. The water will stop boiling. Bring it to the boil again. 20 seconds or so after water returns to the boil add 1 cup water and take 1 cup out. Repeat the process 3 to 4 times. This is called the “shock technique.” In this way, and only this way can a whole-grain pasta taste good. The scientific explanation is that being whole-grain pasta, it is coarser and thicker. By “shocking” the pasta, you allow the outside of the pasta to stop cooking, thus allowing the middle of the pasta to cook evenly and get to the al dente stage. The number of times you add cold water depends on how firm (or al dente) you like your pasta. Beans In the fall, as the weather cools and the chill wind blows, beans become a welcome warming part of our meals as well as providing protein. To make beans easier to digest, follow these hints: Cleaning and Soaking Beans Always pick through your dry beans for stones and bits then wash them very well in a strainer under warm running water.

All beans except for adzuki beans, lentils, split peas, and red lentils will need soaking overnight. If there is no time for this you can do a “quick soak” with all but chick peas and soy beans. Just bring the cleaned beans to a boil in water to cover them by three

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inches. Add two bay leaves. Turn the heat off, remove the cover, remove from the stove and allow them to sit for 1 hour. Then pour off the soaking water and proceed to cook the beans in fresh water. (If your digestion is good don’t pour off the soaking water—it does contain some nutrients). Grate fresh nutmeg into the soaking water to aid in gas elimination.

Cooking Beans A general guide is 3 parts water to 1 part beans for thick beans, 4 to 1 for a juicier result, and 5 parts (or more) to 1 for a bean soup. It isn’t necessary to measure—just add enough water to cover the beans by two or three inches. Bring the beans to a boil and add a few inches of kombu or wakame seaweed to the pot to increase digestibility and add flavor. A pinch of nutmeg will also improve digestibility. Then turn the flame down so beans simmer for 10 minutes uncovered—this will allow some gases to escape. Next, skim off any foam, cover the pot, and simmer until the beans are tender, continuing to skim off the foam. Check them from time to time to see if they need more water; but don’t stir them. Never add sea salt or tamari until the beans are finished or it will toughen them. Save any liquid that remains for soup stock and storing or reheating leftover beans. For “thicker” beans, mash some beans as a thickener and add them back to the pot to act as” gravy.” For approximate cooking times and tasty tips see below:

Adzuki Beans: Great for your kidneys, easily digested, need no soaking. Cook with wakame for 1 1/2 hours or until tender. Season with tamari or enjoy plain. Cook with chunks of winter squash added, or mix with sautéed onion and ginger when cooked. Black Beans: Soak, cook with kombu for at least two hours (longer for soup). When they’re done I sometimes cook them for a while with sautéed onion, garlic, toasted cumin seed and oregano added to the pot. Seasoned with miso this is quite yummy!

COOKING TIP: For miso to retain its nutritional value, do not allow it to boil. It’s best to add at the end when serving.

Navy Beans or Black-Eyed Peas: Soak and simmer with kombu for about 90 minutes or until tender. You can also cook them with lots of garlic for a great soup, seasoned with miso. They are good to re-cook by baking with onions, herbs, and bean liquid to cover at 300˚ for 1-3 hours. Start them off with a lid, then uncover for a crusty top! Chick Peas: Must be soaked overnight and cooked with kombu for about 2 hours. They are great with a sprinkle of tamari or re-cooked with sautéed onion and cumin seed. Good also as hummus--just blend with garlic, tahini and miso diluted with bean liquid. Tasty as a sauce just blended with miso, liquid and cooked onion—yummy over veggies! Green Lentils: Don’t soak. Cook with wakame for about 30 minutes (or longer for soup). To make soup, cook lentils with onion or leeks, carrots, parsnips, and parsley. For a treat try adding shiitake mushrooms. Season with miso and warm your tummy!

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Kidney Beans: Soak and cook with your choice of seaweed for about 1 1/2 hours or until tender. They can also be “re-cooked,” the same way as black beans. Lima or Great Northern Beans: Soak and cook with wakame for 1 1/2 hours or until tender. These are great in soups. They can also be dressed with garlic, sea salt, lemon, parsley and olive oil to make a delicious salad.

Cooking times below are based on either pre-soaking for 4-8 hours or using the quick soak method.

Beans Liquid/Bean Ratio

(cups) Cooking Time

Yield (cups)

Adzuki 3:1 45 mins-1 hr 2 Black 4:1 1 1/2- 2 hrs 2 Black-eyed peas (cow peas) 3:1 1 1/2 -2 hrs 2 Fava (broad) 2:1 1 1/2 hrs 1 1/2 Garbanzo (chickpeas) 4:1 3 - 4 hrs 2 Great Northern (white) 3 1/2:1 1 1/2 -2hrs 2 Kidney 3:1 1 1/2 -2hrs 2 Lentils 3:1 3/4 hr (no

soaking) 2 1/4

Lima (small) 2:1 1 hr 1 1/4 Lima (large) 2:1 1-1 1/2 hrs 1 1/4 Marrow 4:1 2 - 3 hrs 2 Mung 3:1 1 hr 2 Navy beans (small whites) 3:1 1 1/2 -2 hrs 2 Peas, split (both green & yellow)

3:1 1 hr (no soaking)

2 1/4

Pink 3:1 3-4 hrs 2 Pinto 3:1 1 1/2 - 2 hrs 2 Red 3:1 3-4 hrs 2 Soybeans 4:1 3-4 hrs 2

Utensils When cooking, avoid microwaving, most “non-stick” pans and cookware in which your food touches aluminum (Aluminum is implicated in Alzheimer’s). Choose cookware according to your purpose from among these materials: stainless steel, enameled cast iron, cast iron (especially good if you are iron deficient), glass, ceramic or copper lined w/ stainless steel. There are now also some safe, “environmentally friendly” non-stick pans such as the Scan Pan that have coatings that will not break down over time and that are free of the PFOA (perfluorooctanoic acid) used in Teflon. Be aware that even the stainless steel and silver utensils we eat with, while they appear solid, can release molecules of metal into your system if hit against the teeth, so eat

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with care! Wooden chopsticks are a better carrier for food and a safer choice when appropriate because they don’t release anything into the body. And wooden implements should be used to stir food. _______________________________________________________________________________

RECIPES from Dominique _

NOTE: Some of the recipes that follow may not be appropriate for everyone. Bear in mind the specific guidelines you were given for your individual program. Desserts, in particular, should be avoided until you are on a maintenance program or while detoxifying.

Main Dishes Based on Animal Protein The main dishes below will provide the protein for your meal, but remember to add a range of vegetables and complex carbohydrates of your choice to complement the tastes of these dishes and round out your nutritional requirements! As you plan menus, remember to keep food combining principles in mind. Fish Always cook fish well with the exception of good quality salmon, which can be slightly less done. Flat fish can be sautéed 2 minutes on each side in butter. Thicker fish can be baked or broiled /grilled, stewed or made into a soup. Sole or Flounder Meunière NOTE: This recipe can be made with or without egg. If you choose not to use the egg, just eliminate Steps 2 and 4 below.

4-5 filets of flounder or sole (about 3/4 to 1 lb.) all about the same size, washed and dried

flour for dredging (spelt or potato can be used in place of regular flour if desired)

1 –2 eggs beaten (optional) 4 T butter at room temperature 1 T olive oil 1/4 C white wine lemon juice 2 T chives chopped Celtic sea salt to taste pepper or cayenne to taste

1. Put some flour for dredging into a shallow bowl and season with salt and pepper or cayenne.

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2. If using eggs, beat 1-2 eggs in another large, shallow bowl. 3. One at a time, coat each fish filet in flour. Shake off excess flour. Put coated filet aside. Repeat the process until all filets are lightly floured. 4. If using eggs, dip the floured filets into the egg mixture to coat. Then once again, coat in flour. Put aside until all filets have been coated with egg and flour. 5. Warm a serving plate in a 200° oven so that it’s nice and hot when the fish is ready. (It’s also a good idea to warm your dinner plates!) 6. Melt 2 T of the butter in a large, heavy skillet with 1 T olive oil. A non-stick Scan Pan is ideal for this. A stainless steel pan is also good. Watch the pan so that you see when the fat begins to foam. (Take care that it does not become too hot and reach the smoking point.) 7. Place the floured filets into the hot fat. You should hear gentle sizzling. Cook 2 - 4 minutes, depending on thickness. Cook on the other side. Sprinkle with lemon juice. 8. Add wine and reduce for a few minutes. 9. Lift fish out of pan and place on warmed serving plate. 10. Remove pan from heat and stir in the remaining 2 T softened butter to make an emulsion. This is your delicious beurre blanc. Using a rubber scraper spread it over the fish filets. Sprinkle with chives and serve with lemon!

Salmon Croquettes

1 6 oz. can Alaskan salmon 1 C mashed potatoes or cooked millet or brown rice 1/4 C shallots or scallions chopped 2-3 cloves garlic chopped 2 T minced herbs (e.g., dill, parsley, basil or any combination)

a few tsp melted butter or olive oil Combine all ingredients. Make patties, brush w/ butter or olive oil and bake at 350° for 15 minutes, turning after they are half way done. Or sauté in a pan 4 minutes each side at medium heat.

Mango Salsa for Broiled or Grilled Fish

You can use any firm-fleshed fish from among those recommended on page 19 for this recipe. Red snapper would be a good choice. Salmon is also excellent done this way!

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1 mango peeled and cubed 1 shallot minced juice of 1/2 lemon & 1 lime Celtic sea salt Quincycle pepper (combination of various peppers – green, red, white, black,

pink) Add to taste any one of these herbs: Cilantro, Tarragon, Basil, or Dill.

Combine ingredients; let them infuse 5 minutes, and Voila! Ready to put on any grilled or broiled fish. Rub a little olive oil and sea salt on the fish prior to cooking.

Octopus

Always buy frozen octopus since it helps in tenderizing it. First, you must pop the eyes out. Then take kosher salt, and rub it against the skin of the octopus to remove any and all mucous. There are two ways of cooking octopus:

1) Put octopus in a pot and cover in beer. Bring to a boil and simmer for fifteen minutes. Slice thin, add rice vinegar, sliced cucumbers, and seaweed such as wakame (optional). In Japanese, this is called Tako Sunomono.

2) After cleaning octopus, marinate overnight. The marinade is approximately 1/2

cup of Tamari (wheat-free, low-sodium) and 1/2 cup water. There should be enough to cover the octopus. Squeeze 1/2 of a fresh lemon. Add fresh to ginger and garlic to taste. Add some chopped scallions and ten drops of toasted sesame oil. Then barbeque or grill.

Chicken

COOKING TIP: Fruit combines well w/ animal protein The Orange-Ginger Sauce below is excellent on chicken or any other animal protein. The recipe following it features chicken baked with fresh apple, orange or lemon juice.

Orange Ginger Sauce

1 cup freshly squeezed organic orange juice 2 inches fresh ginger grated to extract 2-3 T juice 1 tsp kuzu. 1-2 tsp tarragon, chopped

Combine orange juice, ginger juice and kuzu in a saucepan. Bring to the boil and cook, stirring to reduce about a third. Add chopped tarragon.

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Variation: Add scallions and tamari (wheat-free, low-sodium) NOTE: Although many Chinese and Japanese restaurants claim to not use MSG, all commercial soy sauce contains MSG. You can pour this sauce over any animal protein you wish and serve with your favorite vegetable. COOKING TIP: To thicken a sauce or gravy, for every cup of liquid you will need 1 tsp of Kuzu (arrowroot). Dissolve the kuzu into 1/4 cup water, milk or other liquid first before mixing it with the gravy. Baked Chicken

1 whole organic chicken, (about 3 lbs.) or chicken pieces 3-4 cloves cut into slivers juice of a lemon or 1/2 C orange or apple juice 1/2 onion, quartered 2 stalks celery, cut into 5-6 pieces 3-4 small to medium carrots, scrubbed and left whole 2 T butter or olive oil Celtic sea salt and pepper to taste

Preheat oven to 350°°. 1. Loosen the skin under the chicken breasts and insert slivers of garlic under the skin. If using a whole chicken add some to the cavity as well, along with sea salt. 2. Place chicken in deep baking dish. (A clay pot is ideal. Alternatively, you can use an enameled cast iron Dutch oven or a pyrex or ceramic pot.) 3. Pour juice over chicken. Surround w/ vegetables. Season with salt and pepper. Place dabs of butter (or drizzle some olive oil) over vegetables. 4. Chicken can be cooked covered or open. Cook until done—about 1 hour for a whole chicken or 45 minutes for chicken parts. VARIATION: Use a mixture of tamari and water or lemon juice instead of fruit juice. Add some cilantro to the cavity and in the pot. Use coconut oil as your fat.

Teriyaki Chicken

Although you can use any chicken parts for this, thighs work best. If you are grilling, use de-boned thighs; if baking, the bone can be left in. The chicken is marinated overnight in

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a covered container. Tupperware works well for this as the tight seal allows you to shake the chicken a couple of times as it is marinating. 8 chicken thighs (boned or bone-in depending on how you will cook them)

Marinade 1C tamari (wheat-free, low-sodium) 3 C water 6-8 thin slices of ginger 8 –20 cloves of garlic peeled and coarsely chopped (depending on taste) 1-2 tsp of toasted sesame oil 1 T mirin 2 T crystallized honey 1 bunch scallions chopped

1. The night before you plan to cook the chicken, combine the above ingredients for the marinade in a container that will also accommodate the chicken and that you can cover tightly. 2. Wash chicken well, place in marinade to cover, secure cover and refrigerate. 3. While the chicken is marinating, shake it several times. 4. Half an hour before grilling or baking the chicken, take it out of refrigerator and allow the chicken to come to room temperature 5. If grilling, use medium temperature, basting only until last 5 minutes. (Then don’t baste again since the marinade will have some raw chicken juices which might contain salmonella.) OR If baking, preheat the oven to 350°°. Place the chicken in an open baking pan. When the oven is hot, bake the chicken for 45 minutes. Use convection if possible, and turn the chicken when half done.

Turkey Organic ground turkey is available all year round. Here are two wonderful recipes for it.

Turkey Shepherd’s Pie

For those who want to be careful about food combining, the option of using mashed parsnip instead of mashed potatoes is given. Although these mashed ingredients are in Step 3, they (along with the creamed corn if you choose to make your own rather than buy it canned) need to be made ahead of time, and might be most conveniently prepared the night before. Preheat oven to 350°°.

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STEP 1

1 large Vidalia onion chopped into pieces about 1/4” 1 red bell pepper seeded and chopped about 1/2” 2 stalks of celery chopped, (on a slant so it doesn’t bleed as much) 8 oz. mushrooms—shitake or white button mushrooms, sliced Nutmeg olive oil 1/2 box frozen green peas defrosted (or if fresh peas are available, cooked

peas) Sauté veggies in olive oil at moderate heat not more than 4 minutes, just to “sweat” them. Add a little nutmeg to the mushrooms. Then put into a bowl. STEP 2

2 lbs. ground turkey Celtic sea salt and pepper to taste up to 1 head of garlic, peeled and chopped fine 4 T chopped herbs (parsley, basil, chives, or herbes de Provence, etc.) 1 egg

In a skillet cook the ground turkey in olive oil with some Celtic sea salt and pepper about 5 minutes, until it is no longer pink. Add chopped garlic to taste at the end. Mix with Step 1 vegetables. Drain excess liquid from meat and vegetables. Put this mixture into a rectangular baking pan about 10’ x16”. STEP 3

2 cans of organic creamed corn (or make your own creamed corn with fresh corn, butter, raw milk and Celtic sea salt) 4 - 6 C mashed potatoes or parsnip or half of each (made w/ butter and milk,

Celtic sea salt and pepper) enough to make 1/2” topping Put turkey and vegetable mixture into bottom of pan. Spread over that mixture the organic creamed corn (1-1/2 cans, or use an equivalent amount of your own, homemade creamed corn). Add mashed potatoes and/or mashed parsnip to make a 1/2” topping. Beat the egg with 1 Tbsp. water and brush this over the potatoes/parsnip to so that the topping browns nicely in the oven. Bake at 350°, using convection if possible, about 35-45 minutes or till golden brown.

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Turkey Meatloaf with Cranberries Preheat oven to 350°˚. STEP 1

8 oz. white cap mushrooms, sliced olive oil sea salt 1/2 tsp nutmeg

Cook mushrooms in a sauté pan in some olive oil. Sprinkle with sea salt. When mushrooms are done, grate 1/2 tsp of nutmeg onto mushrooms. Set aside to cool. STEP 2

sautéed mushrooms from Step 1 2 lbs. Ground Turkey 1 large Vidalia onion chopped 2 stalks celery chopped 1 red bell pepper chopped 1/2 to 3/4 cup sun-dried cranberries 1 T Dijon mustard 10 – 20 cloves garlic chopped 2 tsp allspice olive oil 6 – 10 bay leaves soaked in warm water Celtic sea salt pepper

In a large bowl combine the above ingredients, mixing well with your hands. Form into a meatloaf shape and rub with olive oil. Place bay leaves on top. Rub all with olive oil. Bake 1 – 1 1/2 hours till it reaches 180˚ in the center. This can be served with organic ketchup, relish, or chutney. Duck

Magret de Canard aux Framboises

2 full breasts of duck 4-5 small-medium shallots chopped Celtic sea salt Quincycle pepper (combination of various peppers – green, red, white, black,

pink) 1 C red wine (Pinot Noir, Merlot or St-Emillion) raspberries (3 C fresh, or 12 oz. frozen and defrosted and 1 C fresh)

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1/3 – 1/2 C crème de Cassis 1 heaping T honey

STEP 1: RENDERING THE FAT Wash and dry the duck breasts. Then make a few diagonal slashes in the fat (about 1” apart). Rub with kosher salt and pepper. Sear in a stainless steel pan at high heat until skin gets brown, at the same time rendering the fat. Transfer duck breasts to a broiler pan, skin side down. (You will finish cooking them later.) Put the rendered fat aside to cool slightly, before proceeding with the sauce below. STEP 2: THE SAUCE After the duck fat has cooled slightly add the chopped shallots. Simmer at moderate heat. Add 2 C of the raspberries along with the honey and reduce. As the sauce begins to thicken, add the wine, whisking it into the sauce. Put the sauce through a strainer to remove the raspberry seeds. Return to sauce pan and reduce a little. Add the Cassis. The sauce is done when it has the appearance of syrup. When you whisk the sauce, you will see on the side of the pan that the fat no longer separates from the sauce. Add the remaining raspberries just to warm them, but allow them to remain whole. STEP 3: FINISHING THE COOKING Return the duck breasts to the broiler or grill. Finish cooking them according to your preference. (I like my duck medium.) Slice the duck, fan on the serving plate and pour 2-3 Tbsp. of sauce over each serving. Serve with your favorite vegetable. Variations: 1) Use Blackberries instead of Raspberries. 2) Use Oranges, substituting Grand Marnier for the Crème de Cassis. 3) Use Apples or Pears with Calvados Liquor, and White Wine instead of Red. Lamb Lamb chops and butterflied or cubed leg of lamb are excellent marinated and grilled. Lamb shanks are wonderful braised. And leg of lamb is delicious braised or roasted. Lamb cubes make an excellent stew with vegetables. Ground lamb can be made many ways, including casseroles which are enhanced with the tastes of onions, red peppers, garlic and cinnamon. Below is a classic Turkish recipe for shish kebab. NOTE: Lamb can be eaten between medium and medium well done.

Turkish Lamb Shish Kebab

2 lbs leg of lamb cut into cubes about 1”

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STEP 1 1/2 C olive oil juice of 1 lemon 2 onions chopped and crushed to extract juices (can be done in blender) 2 bay leaves cut up 2 tsp dried oregano Celtic sea salt black pepper or cayenne to taste

Combine the above ingredients in a large non-reactive bowl and marinate the lamb for at least 2-3 hours, overnight if possible. STEP 2

1-2 red peppers cut into squares 1 Vidalia or other sweet onion cut into sections 2 tomatoes quartered bay leaves soaked in water

Thread the lamb on skewers (if using bamboo, soak them in water first so they don’t burn), place bay leaves or vegetables next to each piece of meat. Grill over wood or charcoal (or broil). Be sure to turn and baste from time to time. Cook until lightly brown on the outside and still pink on the inside.

Vegetarian Main Dishes Complementary Protein The paired recipes that follow will all provide complete vegetarian protein.

BEAN SALAD and RICE LOAF

Bean Salad 1/2 C adzuki beans 1 1/2 T lemon juice 1/2 C pinto beans toasted sesame oil 1 tsp tamari 2 scallions

Cook beans and allow them to cool. Slice scallions thin. Mix lemon juice, sesame oil and tamari together and pour over beans and scallions. Chill. Remove from refrigerator a half hour before serving so that beans come to room temperature.

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Rice Loaf 1 C brown rice (long or short grain) cooked in 2 C water

1/2 C additional water

1/2 C onion chopped

1 T chopped parsley

1/2 tsp oregano

1/2 tsp fenugreek 1/2 tsp Celtic sea salt 1/4 tsp cumin

1-2 T coconut oil or red palm oil for sautéing onion and greasing pan Cook rice and allow it to cool slightly while you sauté the onion in oil. Mash the rice with your hands, adding all the remaining ingredients. Grease a loaf pan and fill with rice mixture. Bake at 375˚ for 15-20 minutes. MILLET CROQUETTES and BLACK BEAN SAUCE CREOLE

Millet Croquettes 2 C millet 4-5 C water 4-5 cloves garlic 1 C chopping onion 1 tsp sea salt 2 T cilantro or parsley Crushed rice crackers

Cook millet. Chop onion and herbs. Add garlic, onions, sea salt and herbs to millet. Add enough water to turn mix mushy. Form into tight croquettes. Crush enough rice crackers to make about 3/4 C of crumbs, and roll croquettes in crumbs. Bake at 350°˚ on lightly greased sheet 20-30 minutes until golden brown.

Black Bean Sauce Creole 1 C cooked black beans 1/4 C water 1/2 C chopped onions 1/2 tsp ground coriander 1/2 tsp Creole seasoning 2 tsp olive oil Celtic sea salt to taste

Lightly sauté 1/2 cup of chopped onions in olive oil. Add spices and sauté a minute more. Add cooked beans to water and simmer for several minutes then purée in a blender or food processor. Add sea salt to taste.

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BASMATI RICE WITH LEEKS AND CAULIFLOWER and KIDNEY BEAN SAUCE

Basmati Rice with Leeks and Cauliflower

1 C Basmati rice 2 cardamom pods 1 ¾ C water 1 large leek 1/4 tsp fennel seeds 1/2 head cauliflower 2 T olive or coconut oil Celtic sea salt, black pepper or cayenne to taste

Cook rice, with cardamom pods and sea salt to taste. Parboil or steam cauliflower until crisp tender. Put aside. Wash leeks carefully, (Slice them lengthwise, and peel back each leaf under running water to remove any sand.) Use only the white part of the leeks and cut them into chunks. Wash cauliflower and cut it into small florets. Sauté leeks and fennel seeds in 1 T oil until leeks are nicely softened. Remove leeks. Add more oil to pan if necessary, and gently sauté cauliflower. Season vegetables with sea salt and pepper to taste. Add to rice.

Kidney Bean SauceCook beans until done. Chop garlic, and gently sauté in olive oil with herbs and spices. Combine with beans and purée all together in a food processor, adding water to thin as needed. Serve over rice.

1 C kidney beans Olive oil 1 tsp oregano 5-6 C water 1 tsp sage 1/2 tsp white pepper 6 cloves garlic 1 tsp sea salt ½ tsp cumin seed

Cook beans until done. Chop garlic, and gently sauté in olive oil with herbs and spices. Combine with beans and purée all together in a food processor, adding water to thin as needed. Serve over rice.

LENTIL SALAD and MILLET BURGERS

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Lentil Salad STEP 1: Cook lentils.

1 cup raw lentils 4 cups water 1 clove garlic

Simmer together for approximately 30 minutes or until lentils are soft but still crunchy. Cool in refrigerator, in liquid if any is left. Drain liquid before adding dressing. STEP 2: Make dressing.

1/4 C olive oil 3-4 T cider vinegar (to taste) 1/2 tsp prepared mustard freshly ground pepper Celtic sea salt or tamari (wheat-free, low-sodium) to taste 2-3 cloves garlic pressed 3-4 chopped greens of scallions

Combine above ingredients and pour over lentils. Allow to marinate in refrigerator for an hour or more before serving. Serve on a bed of romaine lettuce. Serve with millet burgers or with a slice of good whole-grain bread.

Millet Burgers

2 C millet, washed and sorted 6 C water 3/4 head cauliflower, cut into florets 2 medium onions, chopped 1/2 tsp Celtic sea salt 1/2 tsp paprika Handful flour Dash pepper 1 tsp olive oil (for cooking millet) 1 T red palm or safflower oil (for frying patties)

Sift millet through fingers and sort out foreign particles. Wash millet well and place in medium sized pot. (Millet may be dry roasted first for more distinctive flavor. For creamier texture, omit roasting.) Add cauliflower pieces, diced onion, and water to pot with millet. Add sea salt to taste and oil, and bring to a boil. Let simmer about 30 minutes, until all the water is absorbed. When done, remove from heat and allow cooling. Add paprika, pepper and onion powder if desired. Form mixture into patties, using flour to coat. Fry in small amount of oil, until golden brown.

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Variations: 1. Patties may be baked at 350° for 20-25 minutes without the flour coating. Instead, brush miso paste on top of each patty, and turn the patties after 10 minutes. OR 2. Mixture may be put in Pyrex dish, topped with miso and baked at 350° for 20-25 minutes. This recipe makes excellent kugel. PESTO and WHOLE GRAIN OF CHOICE

Pesto 2 C basil leaves ½ C pine nuts The Juice of ½ lemon ¼ C olive oil 1-2 T miso from brown rice or barley 9-20 cloves of garlic

In a Cuisinart, or a mortar and pestle, or a Japanese suribachi (bowl with grooved lines inside), mash garlic and nuts. Add miso, oil, basil leaves and lemon juice. Mash until a nice consistency. Use on whole-grain, pasta, brown rice, Udon, buckwheat, soba, quinoa, or (if allowed) whole wheat. Variation: Walnuts may be used in place of pine nuts. NOTE: Avoid pine nuts from China.

Cilantro Chelation Pesto

This is a special variation on pesto that has great health benefits. One person suffering from high blood pressure, due to mercury poisoning had her blood pressure return to normal after eating 2 teaspoons of this pesto daily for only a week. So whether you need to detoxify heavy metals from your body, or just wish to use it as a preventative measure, 2 teaspoons a day is all you need to take.

4 – 10 cloves garlic 1/3 C Brazil nuts (source of selenium) 1/3 C walnuts 1/3 C pumpkin seeds (source of zinc, magnesium) 2 C packed fresh cilantro (source of vitamin A) 2/3 C flaxseed oil 4 T lemon juice (source of vitamin C) tamari (wheat-free, low-sodium) to taste

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Process the cilantro and flaxseed oil in a blender until the cilantro is chopped. Add the garlic, nuts, and lemon juice and mix until the mixture is finely blended into a paste. Add a squirt of tamari to taste and blend again. Store pesto in a dark glass jar. This freezes well. Vegetarian Meals with Dairy Protein

Quiche STEP 1: Make pie crust.

2 C flour, 1 heaping tsp sea salt, 2/3 C + 2 T fat (Can use butter, or any vegetable oil, preferably red corn oil.)

Preheat oven to 450°. Combine above ingredients. Knead lightly and roll out on a cool surface. (A marble board is ideal.) Place pie crust into a deep dish pie, about 3” high. Prick with a fork all over. Bake at 450° for 7 minutes. Remove pie crust. Reduce temperature to 325°. STEP 2: Prepare the vegetables. You can use any combination of vegetables for this. Below is just one suggestion. 2 C broccoli florets 4 oz. mushrooms sliced 1 onion chopped 1 T olive oil 2 - 10 cloves of garlic 2 T chopped chives and parsley (or any other herbs of your choice) Celtic sea salt, black pepper or papaya seeds to taste

Sauté equal amounts of broccoli florets, coarsely chopped onions and mushrooms in olive oil. Season w/ herbs, garlic, sea salt, pepper or papaya seeds. Spread vegetable mixture on bottom of pie crust. It should not fill more than 1/4 of the dish. STEP 3: Add cheese. Add 1/2 lb. of grated cheese. The best cheese to use is raw, aged gruyere. You

can also use sheep or goat cheese or any other raw milk cheese. STEP 4: Prepare topping and bake!

3 whole eggs, beaten 1 1/2 C raw, organic milk OR 1 C organic whole milk combined with 1/2 C

heavy cream. T flour, unbleached white, pinch sea salt

In a bowl large enough to hold all of the above ingredients, beat the eggs. Add the remaining ingredients and mix. Pour mixture on top of vegetables. Bake at 350° for 35-

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40 minutes until set and golden. Allow to sit 15 minutes before serving. Tastes even better the next day! Variation: Use yogurt instead of milk-- the same amount.

COOKING TIPS: Some secrets of a good pie crust: 1. Pie crust cannot be made on a humid day. 2. Be careful to not over mix. 3. Prick pie crust with a fork before pre-cooking. This way it is not necessary to use beans to keep crust from puffing up.

Soups, Side Dishes and Salads

Creamy Soup 3 quarts spring water 1 1/2 C rolled oats 1 medium squash, cubed (summer or winter squash can be used) 2 medium onions, diced enough freshly grated ginger to make 1 tsp juice when squeezed 1 1/2 T light miso 1 tsp sea salt optional: broccoli or other vegetables for accent

Soak oats in 2 cups warm water in large pot for 1/2 hour. Place pot on stove and bring to boil. Simmer for 15 minutes, and then add squash and onions. Put freshly grated ginger in clean cheesecloth, and squeeze juice directly into pot. Simmer. You can add broccoli florets or other vegetables for accent. When vegetables are tender, season with miso and serve. Variations: For richer soup, add safflower oil to soup with vegetables. Other creamy soups can be made in same way; instead of squash with ginger juice, substitute mushrooms and garlic, broccoli and oregano, paprika or basil, cauliflower, celery or onion.

Guacamole w/ Jícama Chips The life of any party! So refreshing

STEP 1: Prepare the jícama chips. 1-2 jícamas Peel jícama. Slice thin, then cut into wedges about 2” long. Refrigerate.

STEP 2: Make the guacamole.

3 ripe avocados fresh lemon juice 1 medium Vidalia onion chopped fine 1 head garlic, chopped fine

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2 tsp chili powder 1 1/2 tsp cumin Celtic sea salt black pepper or papaya seed pinch of cayenne firm tomato, chopped, seeded and squeezed to eliminate all juice 2 T fresh cilantro chopped

Mash avocados. Add lemon juice to prevent browning. Cut tomato in half; squeeze to eliminate juice and seeds; then chop and add to avocado mixture. Add remaining ingredients. Mix together and serve with jícama wedges

Arame (or Hijiki) Salad 1 C arame (or hijiki) 1 onion sliced thin 1 T cold-pressed sesame oil 1/2 C apple juice 1 -2 T tamari

Rinse arame (or hijiki) through until water runs clear, and then soak in water to cover for 10-15 minutes (it will double in size). Save the soaking water. After soaking, drain and rinse seaweed 3 more times. Strain the soaking water and put aside. Sauté onion in cold-pressed sesame oil until light golden; add the drained seaweed and sauté until the strong smell of the sea is gone. Add equal parts strained water (from soaking) and apple juice to almost cover the seaweed. Then simmer uncovered until liquid is just about gone. Add a splash of tamari (wheat-free, low-sodium) and simmer 1 minute more. Variation: You could also cook the seaweed in its own soaking water with 1-2 tsp of mirin (sweet rice wine) added instead of apple juice. You can add julienned strips of cooked carrot and sesame seeds. Bean Salad

1/2 C adzuki beans 1 1/2 T lemon juice 1/2 C pinto beans Toasted sesame oil 1 tsp tamari 2 scallions

Cook beans and cool. Slice scallions thin. Mix lemon juice, sesame oil and tamari together and pour over beans and scallions. Chill. Remove from refrigerator in time to serve at room temperature.

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Below are some dressings to brighten up any salad. In addition to greens consider adding some brightly colored veggies to your salads. Grated raw beets or red cabbage are excellent. Remember that carrot should not be eaten raw, but parboiled or steamed carrots would make a nice addition to any salad.

String Beans and Carrots Vinaigrette STEP 1: Make the vinaigrette.

1 T tahini 1 tsp mustard juice of 1 lemon 1/2 T mirin tamari (wheat-free, low-sodium) to taste half as much olive oil as tamari

In a small mixing bowl, combine tahini, mustard, lemon, mirin and tamari. Slowly pour in olive oil, beating the mixture with a fork or whisk to incorporate oil and make a nice emulsion. Pour over vegetables while still warm. STEP 2: Prepare the vegetables.

6 - 8 small to medium carrots 1 lb. string beans

Trim string beans, removing the ends, and wash. Bring a pot of water to boil for carrots. Meanwhile, brush carrots under running water to clean. When the water comes to a boil, drop the whole carrots into pot. Cook until 1/3 of the way done, and then start cooking beans in a steamer. Check for doneness in a few minutes. Remove string beans from heat when crisp tender, and toss with vinaigrette. When carrots are done, drain and rinse in cool water so that they are just cool enough to handle. Then cut into julienne strips, add to string beans, and toss all together. Chill for an hour or more. Serve at room temperature. Squash and Onions with Daikon

1 butternut squash, peeled and cut into cubes 1 Bermuda or Vidalia onion chopped 1 C Daikon, chopped 2 T olive oil

Lightly sauté onion and squash in oil. Then cover and steam for about 10-15 minutes to soften squash. Add Daikon and let simmer, uncovered, until vegetables are tender. Below are some dressings to brighten up any salad. In addition to greens consider adding some brightly colored veggies to your salads. Grated raw beets

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or red cabbage are excellent. Remember that carrot should not be eaten raw, but parboiled or steamed carrots would make a nice addition to any salad. French Vinaigrette

1 C best virgin olive oil 1/3 cup red wine vinegar 1 tsp Dijon mustard 1-2 tsp honey 1 tsp of sea salt 1 clove garlic 2 T fresh parsley Fresh herbs: either tarragon, basil or dill

Combine in a blender, and voila! Japanese Ginger Dressing

2-3 T fresh ginger grated 1 cup safflower 1/3 C (maybe a little less) organic apple cider vinegar 1/4 C tamari (wheat-free low-sodium) 10 drops toasted sesame oil 2 T honey

Wrap the grated ginger in cheesecloth and squeeze to extract the juice. (Discard the solids.) Combine the ginger juice and other ingredients in a blender. Blend for a few seconds, and serve over raw or cooked greens and other vegetables of your choice.

Grapefruit-Umeboshi Dressing

1/2 T grapefruit juice 1 tsp umeboshi plum paste 1/2 T lemon juice 1/4 C olive oil 1/4 tsp mustard Celtic sea salt to taste

Mix together and toss over a salad of endive, Boston lettuce and radicchio.

Artichoke Dressing

This can be used as a dip as well as a salad dressing.

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2 cooked artichoke hearts freshly prepared or from a glass jar (not canned) 5-7 drops sesame oil 1/2 C safflower oil 1 T lemon juice 1/2 tsp whole-grain mustard 1/4 tsp fresh grated ginger.

Put everything in a blender and blend until artichokes are completely puréed and all ingredients fully combined.

Breakfast Ideas

After your nighttime fast, it’s important to start your day with a breakfast that gives you adequate protein. Below are some suggestions:

Eggs (It’s best to have some starch with eggs.) 2 - egg omelets with vegetables of your choice and millet toast 2 poached eggs with steamed kale dressed with olive oil, lemon and garlic;

brown rice or home-fried potatoes Cereal

cooked cereal: oatmeal or brown rice cereal with raw cow or goat milk cold cereal with raw milk and a banana

NOTE: Most cereals, especially cold cereals, are loaded with sugars of various kinds and should really be considered junk food rather than breakfast. Check ingredients and choose cereals that have no more than a total of 5 grams of sugar per serving. Nature’s Path Millet Rice cereal, for example, has 4 grams. OrgraN Multigrain O’s with Quinoa has 2 grams. Both are also good cereals for those on a wheat-free or gluten-free diet.

Cultured dairy (preferably raw)

cow, goat, or sheep yogurt and fruit cow, goat, or sheep kefir and fruit

Grains and nuts or cheese

Millet bread with almond butter Oatcakes and raw cheese

Protein smoothie See below for a great smoothie recipe using whey powder:

Whey Protein Smoothie

1 ½ scoops (30 grams) unsweetened whey protein (such as Life Extension

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“Designer Whey” or Solgar “Whey to Go”) 1/2 banana or any other fruits that are seasonal for a total of 1/2 cup fresh

fruit a few ice cubes and water to taste and desired consistency. optional: 1 T yogurt if you want a creamier smoothie.

Combine in a blender at medium speed to blend. NOTE: Iced food should not be consumed by people with digestive problems as cold causes contractions. And here’s a delicious side dish to serve with your eggs:

Home-Fried Potatoes 6 – 8 medium or 12 - 16 small potatoes 1 medium Vidalia onion or several shallots diced 1 T olive oil 1-2 T butter 6 – 8 cloves of garlic a sprig of fresh rosemary, minced 2 T parsley or chives minced Celtic sea salt to taste pepper to taste

If potato skins are nice, leave them on and scrub potatoes. If not, peel potatoes. Quarter potatoes if small or cut into slices about 1/2” thick, put in a saucepan with cold water to cover, bring to a boil and parboil for about 10 minutes. In a skillet melt butter. Add olive oil. Lightly sauté onions or shallots and add rosemary, pressing down on it with a wooden spatula to infuse the oil. Add potatoes, toss and cook a few more minutes. Add salt and pepper to taste. Add parsley or chives and toss. Serve with eggs any way you like them. Below are recipes for two “special-occasion” breakfast treats that are closer to desserts! Pancakes

You can make your own pancakes from scratch or use a good mix. OrgraN Cinnamon Apple Pancake Mix is an excellent wheat-free, gluten-free mix that features buckwheat. It’s also egg- and dairy-free, but I like to add eggs as well as buttermilk or raw milk to the mix along with some vanilla and melted butter. I serve them with real maple syrup.

COOKING TIP: There is another ingredient that I always add to my pancakes to lighten them: Beechnut Mixed Baby Cereal. I use 1 part of this baby cereal to 3 parts of whatever dry ingredients or pancake mix I am using. When you combine

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liquid with dry ingredients be careful not to over mix. The consistency should be somewhat lumpy. I recommend safflower oil instead of butter for frying.

The Real French Toast 1/2 C raw milk 1/2 C fresh squeezed organic orange juice 1/2 fresh vanilla bean scraped OR 1 heaping tsp Madagascar vanilla extract 3 -4 eggs clarified butter or ghee or raw butter for cooking cinnamon (ideally use whole cinnamon stick from Vietnam, and grate it fresh) 8 slices of bread about 1/2 to 1 inch thick, according to your preference (The

best choices are Brioche, French batarde—like a baguette but shorter and wider or Italian pane di casa.)

In a large shallow bowl, beat eggs well. Add milk, orange juice and vanilla and mix well. Soak bread in this mixture but do not make too wet. Melt clarified butter or ghee in a skillet. Cook slowly at medium heat until brown. Before turning, sprinkle with cinnamon. Serve with pure organic maple syrup. It is always best to heat up the syrup so as to not cool the French toast.

COOKING TIP: When using a fresh vanilla bean, it’s much easier to slice and scrape out the seeds if you steam the bean for 1 minute first.

Desserts NOTE: Desserts should be avoided until you are on a maintenance program or while detoxifying.

Banana Pecan Pie STEP 1: Make crust.

2 C whole wheat pastry flour (if permitted, or use alternative flour such as oat, millet, rice or a wheat-free baking mix)

1/4 C safflower oil 1/4 C apple juice 1/4 C pecans pinch of Celtic sea salt

Put all ingredients into a food processor, and grind until nuts are small pieces like coarse breadcrumbs. Transfer to a bowl, and work with hands until dough forms a ball. Press down into a pie plate. Bake at 350° for 20 minutes or until golden brown. Allow to cool. STEP 2: Make filling.

8 un-gassed bananas with freckled skin 1 cup dried dates, seeded

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2 tsp vanilla extract 1 tsp cinnamon 1 T lemon juice rind of 1 lemon finely grated 1/2 C roasted pecans

In a blender or food processor whip together bananas and dates. Add remaining ingredients except for pecans. Pour filling into cooled crust. Top with roasted pecans.

Fruit & Nut Pastry STEP 1: Make crust.

1/3 C safflower oil 1 C water 2 C whole wheat pastry flour if permitted or alternative flour (oat, millet, rice or

a wheat-free baking mix) 1 tsp sea salt

Boil water. Whisk in oil. Add the flour to form a ball. Place the ball on a cool surface (marble is best). Add more flour as needed and knead. Roll out like pizza dough, and press into circles 5”- 6” in diameter. STEP 2: Make filling.

3 pears (If hard, cook for a few minutes.) 3 peaches 2 plums 1/4 C raisins 1/4 C chopped walnuts, pecans or almonds Walnuts rind of a lemon or half a lemon and half a lime, finely grated 1 tsp vanilla extract 1 tsp cinnamon 1/4 C maple syrup

Peel and core pears and peaches; core plums. Cut all fruit into cubes about 3/4 inches. Add raisins and walnuts. Cook for 5 minutes. Add rind, vanilla, cinnamon, and maple syrup. STEP 3: Fill pastry and bake. Put a generous spoonful of fruit mixture on each pastry round, fold in half, and flute edges. Bake at 350° for about 30 minutes until golden.

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Fruit Pie a la Herbie

STEP 1: Make crust. 1/2 C walnuts 1 C rolled oats 2 T safflower oil or butter 2 T apple juice

Put walnuts and oats in food processor. Add safflower oil and apple juice, and process until mushy. Press into 9” pie plate. STEP 2: Make filling and bake it in crust.

1 C dates 1/2 C water 1 vanilla bean divided in half 1/2 tsp lemon rind, grated or minced 1 apple 1 pear

Cut the vanilla bean in half. Scrape the seeds out of one half. Place the dates in a sauce pan with these vanilla bean seeds, the water and lemon rind, and cook until mushy. Mash then spread this mixture on pie crust. Peel, core and slice the apple and pear and arrange the slices in circles on top. Bake crust, with apples, pears, and date mixture until brown. STEP 3: Make topping.

2 peaches 1/2 C apple juice 1/2 C maple syrup 1/2 vanilla bean 1 T kuzu dissolved in 1 1/2 T water

Peel and mash peaches. Scrape the seeds out of the remaining half vanilla bean. Boil apple juice with the vanilla seeds and the mashed peaches. Combine maple syrup and dissolved kuzu, and add to the boiling mixture. Cook and stir until thickened. When thickened, pour over pie. Raspberry-Topped Apple Pie (A “COOL AND SERVE” DESERT)

STEP 1: Make Crust.

1 C rolled oats 1 C whole wheat pastry flour 1/4 C safflower oil 1/4 C apple juice

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Combine all ingredients. Mix well. Press into 9” pie plate. Bake at 350°˚ for 30 minutes.

STEP 2: Make Filling.

6 Cortland or McIntosh apples 1 pint raspberries 1 T safflower oil 1/4 C maple syrup rind of 1 lemon grated rind of 1 lime grated 2 tsp vanilla 2 T mirin (rice wine)

Cut apples into quarters, core them, and cut into sliced about 1/2”. Cook apples at high heat in safflower oil until lightly brown on both sides. Remove from heat.

In a large bowl, combine maple syrup, lemon rind, lime rind, mirin and vanilla. Add to apples. Mix well.

STEP 3: Combine and cool. Fill piecrust with apple mixture. Top with raspberries. Cool for a few hours. Then serve.

Oatmeal, Walnut, Date, Banana Cookies

Rind of 1 lemon grated 2 C rolled oats 1/4 C safflower oil 3 ripe bananas (mashed) 1/2 C pitted dates, finely chopped Pinch of salt 2 tsp vanilla 1/2 C walnuts

Combine all ingredients. Drop by tablespoons onto a cookie sheet. Flatten by pressing with a wet spoon. Bake at 350° for 30-45 minutes, turning over at the mid-point of baking. Cool and serve.

Oatmeal Cookies STEP 1

2 sticks butter, softened 1/4 C xylitol or 1 C raw sugar 1/4 C maple syrup or honey 2 eggs 1 tsp vanilla extract

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Combine above ingredients in a bowl, and mix well with an electric mixer. STEP 2

1 1/2 C organic, unbleached flour (wheat if permitted, or alternatives such as rice or a gluten-free mix)

1 tsp baking soda 1 tsp cinnamon 1/4 tsp ground cloves 3 C rolled oats 1/4 C unsweetened shredded coconut 1/2 C walnuts or pecans 1/2 C pitted dates, chopped

STEP 3 Add dry to wet ingredients. Mix well. Drop by rounded tablespoonful’s onto an ungreased cookie sheet. Bake 15-18 minutes until golden brown at 350°. Cool on a wire rack.

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___________________________________________ BLOOD TEST PROCEDURE ___

At the end of your initial program, we recommend a consultation in order to evaluate progress and improvement. At this time you should give detailed information regarding any symptoms and conditions. Vital signs should be checked. This evaluation will determine what further tests should be conducted and/or repeated. NEVER FAST LONGER THAN 10-12 HOURS FROM A FULL DINNER AND NOT THAT OF A SNACK. Males Stop taking your drops and nutritional supplements the morning of your blood test unless told differently and resume your program promptly after having your blood samples taken. Also, bring a sample of your first mid-stream morning urine with you. Some drugs should not be discontinued. If you schedule an early morning appointment blood can be drawn and sent to the Laboratory. You must fast 10-12 hours before the blood test and can only drink water during that time; so make sure that you eat a full dinner before fasting and not just a snack. Females Use the same procedure as listed above for males, with one exception: you cannot have your blood test if you are not at least 10 days past menstruation, since it could make you appear anemic in the blood test results. The most optimal time to check female hormonal imbalances is the 19th or 20th day of the menstrual cycle, in the luteal phase. Both Genders For those having a testosterone panel blood test, a 48-hour abstinence from sexual activity is best so that hormone levels can be properly evaluated. Anyone having an acute illness must also wait 10 days from the day the illness has ceased; otherwise it can affect results.

GREAT LINKS TO GREAT SUPPLIERS WATER

http://www.multipureco.com/ Water filter

http://www.ionizers.org/ Water alkalinizers

http://www.evamor.com/ The only bottled water worth buying, with a pH of 9.0

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COOKWARE

http://www.ceramcor.com/aboutXtrema.aspx

ORGANIC FOOD

http://www.localharvest.org/

http://www.vitalchoice.com/ For Salmon.

http://www.dartagnan.com/51335/Duck.html Organic Duck, Chicken and Turkey.

http://www.hudsonvalleyfoiegras.com/foiegrasmarket.html Aged Magret de Canard (Duck Breast) the tastiest of the two choices.

http://www.farmtoconsumer.org/

ORGANIC TEA

http://mountainroseherbs.com/ They also sell organic herbs.

http://silvertipstea.com/

http://artoftea.com/

http://www.hibiki-an.com/default.php/cPath/29

RAW DAIRY PRODUCTS (especially for your butter source!)

If you live outside of New York State, use this link to find sources for raw milk products: http://www.realmilk.com/where4.html

If you live in New York or New Jersey consider this co-op that delivers products from Amish farmers direct to your home: http://www.uddermilk.com/

If you live in New York State, below are several additional sources for raw dairy provided by the Weston A. Price Foundation, which is a great source of information about raw dairy products: http://www.westonaprice.org/

New York State Dairy Farms listed by Weston A. Price Foundation

Ballston Spa: Willow Marsh Farm, Charles and Darlene Curtiss, 343 Hop City Road, Ballston Spa. (518) 885-8731 or (518) 885-0310, cbcrunner55@aol.com . Raw milk, local eggs, home-grown beef & veal, and seasonal vegetables.

Barker: Teacup Farm , 2278 Johnson Creek RD, Niagara County, http://www.teacupfarm.com/ Holds a NYS permit to sell raw cow’s milk and goat milk $6. a gallon bring your own container. Pasture raised Brown Swiss and Jersey Cow, high butter fat and protein. All natural clean healthy animals, no chemicals, antibiotics or hormones. Visit and pet the cows and goats you get your milk from. Liz (716) 807-2963,

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EMAIL Teacuplizzy@aol.com or Neadow7@msn.com . Fresh Brown Eggs. Live goats for sale for meat.

Cassadaga: The Lapp Family Farm, Harry & Rachel Kellogg, Lydia & Melissa Lapp, 350°5 Cassadaga Rd., Cassadaga, NY 14718. Phone :( 716) 595-3210. Email: cowscomehome@lappfamily.com , http://www.lappfamily.com. NY state certified to sell raw milk. They offer antibiotic-free, rBGH-free milk from four Brown Swiss and Jersey-German Red Cows. Farmstead Cheese Made by Hand the Old Fashioned Way!

Clifton Springs: Galens Homestead Acres, Steve and Hope Galens, 3023 Taylor Rd., Clifton Springs, NY 14432 315-462-5178. Small, family run dairy farm in operation since 1918. 25 Holstein cows. Farm has a NYS Permit to sell raw milk. The customer must come to the farm to purchase the milk and must bring their own containers. Price is $3 per gallon. No growth hormones, no antibiotics, no pesticides. Cows are rotationally grazed as weather will permit. Very clean operation with attention to detail which translates to high quality, clean, healthful raw milk! In winter, cows are eating silage, hay and corn grown by us. In the process of becoming NOFA certified. Milk is sold Thu/Sat one week and Wed/Fri the next so please call or email for more specific information.

Clyde: JD Farm owners Paul and Linda Jeremenko, 9777 Old Rt. 31, Clyde, New York 14433, (315) 923-7660, Pasha7660@yahoo.com . Raw milk available, no antibiotics or hormones, pasture fed. Organic certified.

East Aurora: Thorpe's Organic Family Farm has a cow share program for raw milk from certified organic Jerseys, pasture fed. They also sell certified organic vegetables, grains, and chicken, brown eggs, beef and pork. (716) 655-4486; 12866 Rt. 78, East Aurora, NY.

East Meredith: Located in Delaware County, in the foothills of the Catskill Mountains, Kortright Creek Creamery produces grass fed organic goat milk and is licensed to sell raw milk on the farm. Their pasteurized goat milk is sold in food cooperatives and health food stores throughout New York and Massachusetts. Tom and Denise Warren, 1211 Kelso Road, East Meredith, NY 13757, Phone: (607) 278-5800. Website: www.stoneandthistlefarm.com

Eaton: The Small Street Co-op, 2104 Braley Brook Rd, (315) 684-7215, smallst@dreamscape.com . Provides delivery service from 11 local (some organic) farms. One of the farms sells organic, non-homogenized milk from pasture-fed cows, as well as raw milk for pet consumption.

Fallsburg: M&S Farms, Ph (845) 436-8287, www.mandsfarm.com . Sells raw goat's milk, organic produce grown on site, and eggs.

Fort Plain: Hu-Hill Farm 232 Lighthall Rd, Fort Plain, NY 13339. Certified organic farm. Raw milk, beef (grass fed), eggs, mushrooms and seasonal veggies, berries (518) 993-4337, huhillrs@yahoo.com .

Genoa: Deepwater Farm, 3128 Blakley Road, Genoa, NY 13071, Contact: Philip Stauderman, (315) 246-0689, deepwater_farm@yahoo.com . Certified Organic Raw Milk and Grass-fed Beef (no website at this time, working on it).

Gilbertsville: Butternut Farms, (607) 783-2392. Ghent: Hawthorne Valley Farm, (518) 672-7500, Ext. 1,

http://www.hawthornevalleyfarm.org. Gouverneur: Donahue Family Farm, Doug and Heather Donahue, 277 Stevens Rd.

Gouverneur, NY 13642 (315) 287-2296, donahues_in_ny@yahoo.com . NY state licensed to sell raw milk. The dairy is a mixed herd, mostly Red and White Holsteins and Normandy cows. They are NOFA-NY certified organic. They also offer organic pork, beef, fruits, vegetables, and garden transplants. Fresh eggs also available not organic). Milk is $2.50 per 1/2 gallon. They will supply containers with deposit. Please call ahead for regular schedule of milk availability.

Hoosick Falls: Breese Hollow Dairy, 454 Breese Hollow Rd, Hoosick Falls, New York 12090, Chuck and Diane Phippen, (518) 686-4044, DCPhippen@JUNO.com . A grass fed Jersey Dairy, licensed to sell raw milk on the farm.

Hudson: Cow share program at a biodynamic farm. Contact Arthur and Anna Lups, (518) 828-1966.

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Ithaca: Meadowsweet Farm, (607) 582-6954, www.meadowsweetfarm.com. Sells raw milk from pasture-fed Jersey cows. Makes and sells raw milk cheeses through their website.

Keeseville: Denise & Sam Hendren, (518) 834-7306. Certified organic small farmer. Raw milk and cheese available. (Northern NY-Adirondack region)

Livingston Manor: Located in Sullivan County, in the Catskills, the Dirie Dairy Farm is licensed to sell raw milk on the farm, 1345 Shandelee Road, Livingston Manor, NY, 12758. Mary Anne and Richard Dirie. Phone: (845) - 482-4301. e-mail: sonja@applepondfarm.com. No growth hormones. No RBST. No antibiotics. No pesticides. Milk is sold Wednesday/Saturday or by pre arrangement. A very clean operation with attention to detail which produces high quality, clean, healthful raw milk! A limited number of brown eggs also for sale.

Medina: Martin Yoder, 2594 Murdock Rd, Medina, NY 14103, Phone number: (585) 798-9345. NY certified Raw Milk from an Organic Dairy Farm. They also offer Eggs from Chickens that are fed naturally. The price for the Eggs is $2.00 per dozen (bring any empty egg cartons that you have). NY State Certified Raw Milk is $4.00 per gallon in your own gallon jug. The milk is available from 10-12AM and from 6-7PM. No Sunday Sales.

New York City: Udder Milk Creamery Co-Op. Raw certified organic grass fed goat's milk (half gallons) and cow's milk (gallons) available year round. Many other products such as raw butter, cream, yogurt, kefir, buttermilk, colostrum, sour cream, cream cheese, colby, cheddar, pastured chicken eggs, organic grass fed beef, organic chicken, lacto fermented organic sauerkraut, and raw honey. See website for availability. Delivered to your door. Deliveries to: New York City, Westchester County, Rockland County and New Jersey. Email info@uddermilk.com , web http://www.uddermilk.com.

North Rose: Rosedale Farm, 9882 Miner Road, (315)587 4246, patty14516@yahoo.com or taylor14516@yahoo.com .

Otisville: Freedom Hill Farm, Rick and Julie Vreeland: 115 Grange Road, Otisville, NY 10963, www.freedomhillfarm.net. Orange County about 60 miles north of NY city. (845)386-5798, julievreeland@frontiernet.net . They are a small 23 cow dairy farm. Their Jersey cows are mostly pasture-fed and they have a permit from NYS Dept. of Ag and Markets to sell raw milk.

Richfield Springs: Mountain View Dairy in Richfield Springs, NY 315-858-0536. Legal for raw milk and raw cheese sales, pickup on farm only. Farm store open Monday to Saturday 8am to 8pm. When calling, let the phone ring and ring as long as possible. Farmer is Amish and the phone is not in his home.

Queens, Brooklyn, Manhattan and Long Island, NY: NYC Raw Milk. For more information visit the site at NYCRawMilk.com or call (646)355-3964.

Stone Ridge: F&C BROOKS AND SONS, Frank, Cyndi, Randy, Cassandra, & Scott Brooks, 285 Tongore Road Kingston N, Y 12401, (845) 687-4074, Generationfarm@AOL.com . They are currently selling raw milk for $2.00 a half gallon. They sell in glass only. They have glass jars to purchase or they will fill your clean ones. They will fill during milking time of 4 P.M - 6:30 P.M. or you can drop off jars and they will fill them and keep them refrigerated till you pick up. Coming June 27th: free-range chicken eggs for sale also

Truxton: Twin Oaks Dairy LLC, 3175 State Route 13, Truxton, NY 13158-3107, Cortland County, http://www.twinoaksdairy.com/. Shipping certified organic milk since 1998 and have a NYS permit to sell farm fresh raw milk. Contact Kathie Arnold (607) 842-6631, randkarnold1@juno.com .

Warwick: Bobolink Dairy & Bakeyard, Nina & Jonathan White, 42 Meadowburn Rd, Vernon, NJ 07462. Phone: (973) 764-4888. Website: www.cowsoutside.com . 100% grass-fed raw milk cheeses. Twelve styles produced seasonally, April-Nov, sold year-round at the farm, at farmers markets, and on their website. Zero grain or silage; zero confinement. Calves are raised in pasture by their moms. They are the origin herd of the

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"Bobolink Black Grazers" breed, a grass-hardy cross of Irish Kerry with Guernsey, Ayrshire, Jersey and Shorthorn.

Washingtonville: Udderly Fresh Farm, James Kleister, cbkkleisterlaw@frontiernet.net . 183 East Main Street, Washingtonville, NY 10992. valid New York State Raw Milk Permit. Liquid raw milk available every day from 4:30 pm - 5:30 pm in any quantity from Holstein cows which are grass fed.

West Potsdam: Windy Ridge Dairy, Stephanie and Ray Hill, 2051 CR 35 West Potsdam, NY. Certified Organic, NY inspected and permitted raw milk from a small herd of Holstein and Jersey cows. Customers must bring clean, large mouthed containers to the farm. Please call in advance. (315) 265 1618

Westchester County: Farm food co-op offers Raw milk and Raw Heavy cream and Raw Butter as well as homemade spicy or non-spicy Raw Kimchee. From Organic Grass-fed Jersey Cows. (646) 727-5221

Worcester: Certified to sell raw milk. Seasonal (spring, summer and fall), grass-fed Jersey cows. No confinement, excellent quality milk, high butterfat. Please feel free to call or email for availability or questions. Darren and Lori McGrath at Autumnvalleyfarm@stny.rr.com . Phone (607) 397-7741.

Adirondacks, Northern: Cathy Hohmeyer (518) 891-1489, adkalps@yahoo.com, Lynn Cameron (518) 327-347

Binghamton Area: Stuart McCarty and Lynn Thor (607) 693-3378, wsgcsa@tds.net Brooklyn: Angela Davis (646) 522-9540, Brooklyn@wprice-nyc.org Buffalo: Jill Tiebor-Franz (716) 655-5133, jatf62@roadrunner.com Finger Lakes Region/CNY: Dr. Anthony Alphonso, DC & Melissa Alphonso (315) 689-

6140, back2wellness@gmail.com Franklin Square/Elmont/part of Nassau County (see also Suffolk County):Caroline

Barringer (877) 773-9229, milk-it@immunitrition.com Great South Bay: Jill Tieman (631) 563-8708, spinedoc55@optonline.net Greater Niagara Region: Jennifer Bole (716) 982-4860, jenerin78@gmail.com Locust Valley, Long Island: Liz Kaplan, Kaplan_liz@yahoo.com Lower Dutchess: Alice Castellano (845)227-8527, abcinfo@frontiernet.net New York City Chapter: Claudia Keel, info@wprice-nyc.org, and Brigitta Jansen (347)

968-0248, brigitta@wprice-nyc.org, www.wprice-nyc.org, NY Oceanside/Lynbrook: Juliana Mazzeo (516) 593-5167, giulia07@verizon.net,

www.nymedicalnutrition.com Queens: Inga Bylinkina, (646) 342-7656, inigo2ilias@yahoo.com Riverhead: Ashley Lewin & Chris Nelson (631) 727-1025, sales@desertherbals.net Rochester Metro: Laura Villanti (585) 624-9813, laurav@rochester.rr.com and Elizabeth

Benner (585) 490-4710, elizabethmerzbenner@yahoo.com, Rockland County: Linda Vinecour (845) 480-5380, wapfrockland@gmail.com, and Laura

& Jeffrey Rose (845) 358-4048, managementgal@hotmail.com Schoharie County: Caroline Foote (518) 234-4858, mhfarmvcrb@wildblue.net Staten Island: Gaetano Marasa (718) 227-3258, marasa75@aol.com Suffolk County: Betty Moore (631) 987-9792, bmoore4718@aol.com Ulster County-Hudson Valley: Dina Falconi and Charles Blumstein(845) 687-8938,

waverider75@earthlink.net Upper Westchester County: Beth Rordam-Tse (914) 864-2123,

beth.rordam.tse@gmail.com West Southern Tier: Timothy Koegel (607) 587-9684, chapter@wapf-stwny.org,

www.wapf-stwny.org Westchester County (Lower): Karen Betten and Mary McCleary (914) 375-9890,

mmccleary@earthlink.net