Good Diet is Just Common Sense

BASIC DIET AND RECIPES

There are recipes and meal ideas in the last half of this article.

 When we try to restore your health with nutrition and other natural therapies, we are working with body’s biochemistry. The most basic, and sometimes most effective therapy is your diet. Many people don’t make the connection between their day-to-day habits and the symptoms that they suffer with. This section will provide you with some basic rules to help you get the most out of your diet.  Of course what constitutes a good diet is individual. One man’s meat can literally be another man’s poison. Below are some general rules that apply to most people. Also, there seem to be so many dietary “experts” and different types of diets. Some say avoid fat, others say to avoid carbohydrate. One thing about the dietary rules listed below, none of the “experts” can disagree with them.

THE PROBLEM WITH THE AMERICAN DIET

If you look at what happens to people who are newly “civilized” and recently exposed to the modern Western diet, you can get an idea of the problems caused by eating a refined, processed diet. Jonathan Wright, MD, presents two examples of the deterioration in general health caused by the Western diet in Healing with Nutrition. The groups examined are Eskimos in North Central Canada and Pacific Islanders.
Consider Eskimos in Northern Canada, who, prior to the 1940s, had no exposure to Western civilization. Prior to 1940, these people were much healthier than they were after eating the type of diet we take for granted. Some women developed breast cancer, which was unheard of before 1940. Teenagers began to have acne, another condition that didn’t exist before they began eating a more “civilized” diet. Diabetes, heart disease, high blood pressure, obesity and gross obesity all became more common.

Pacific Islanders have been studied. People living on Pukapuka eat a traditional diet. Their diet averages about 1800 calories per day, which includes about 70 grams of fat and 9 grams of sugar. People living on Rarotonga eat a combination of Western and traditional diet. Their diet averages about 2100 calories per day, which includes abut 63 grams of fat and 35 grams of sugar. The Maori of New Zealand eat a completely modern diet. They average 2500 calories with125 grams of fat per day and 71 grams of sugar per day (the average American eats 150 grams of sugar per day).

In Raratonga, gross obesity is 5.2 times more common than it is on Pukapuka. The New Zealand Maori have 13 times more gross obesity than the people on Pukapuka. Diabetes is 3.1 times more prevalent on Raratonga than on Pukapuka. There is almost six times more diabetes in New Zealand than on Pukapuka. Heart disease is twice as common on Raratonga and 2 1/2 times more common in New Zealand than it is on Pukapuka. High blood pressure is seen in 10 times more people on Raratonga and in 8 1/2 more times more people in New Zealand than on Pukapuka.

As diet contains more refined and processed foods, disease increases, we begin to see more obesity, diabetes, high blood pressure, heart disease and even cancer. Eating a nutrient deficient diet causes other problems like fatigue, allergies, depression, chronic pain, skin problems and many other problems that affect the quality of our lives.

So what exactly is the modern American diet like?

A recent survey conducted by the National Cancer Institute asked Americans about their diet from the previous day. Only 9% of those asked consumed three or more servings of vegetables or two or more servings of fruit on the previous day. One in nine surveyed had no servings of fruits or vegetables on the previous day.

In the United States, 46% of every food dollar is spent on meals and snacks away from home. Convenience stores have increased by 50% in the last decade. The typical American consumes 48 pounds of high fructose corn syrup annually, usually in soft drinks. In 1990 Americans consumed their body weight in sweeteners and salt. Four percent of the energy use in the United States goes to packing food, which is about the same amount as the energy used to grow food. This is almost as much energy as flows through the Alaska pipeline. The 36 million tons of food packaging used in 1990 equals

about 290 pounds per person.

Americans drink more carbonated soft drinks than plain water. Soft drink output rose from 64 billion servings (12 ounces) in 1980, to 85 billion servings in 1990. In 1990 Americans spent $5 billion on potato chips and corn chips, $66 billion on fast food and $44 billion for soft drinks.

IMPROVE YOUR DIET NOW

The decision to get rid of chronic health problems, prevent disease and improve the quality of your life begins with fundamental improvements in your diet and other aspects of your lifestyle. A proper diet provides your body with the raw materials (vitamins, minerals and phytochemicals) to begin to detoxify and heal itself. This is the foundation of your nutritional program.

Basic nutrition is an important first-step on the road to health. Following these dietary guidelines will make the other aspects of your nutritional program much more effective. If you are not yet able to follow this plan perfectly, the important thing is to keep improving, set goals for compliance and persist in improving your health.

1. Drink at least eight 8oz glasses of water each day: (adults): You need water to keep your cells hydrated and protected, to eliminate waste and ensure the health of your mucus membranes. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches and many other afflictions.

Your body cannot adequately eliminate waste products without enough water. If toxic chemicals or heavy metal poisoning is at the root of your health problems you will have a much easier time getting better when you are properly hydrated.

Of course there is controversy about which kind of water is best. Tap water can be a source of chemicals like fluorine, chlorine and even lead. Filtered or bottled water is usually best. Many prefer distilled water. Call for a consultation and we will help you to decide which kind of water is best.

2. Eat plenty of vegetables: Plenty means that at least half of the food you eat (by volume). Vegetables are very high in fiber, vitamin C, folic acid and minerals. They provide you with many health benefits:

• Fiber in vegetables slows the absorption of fat and toxins. One of the best ways to lose weight is to eat plenty of fiber. Eating adequate fiber can help normalize cholesterol levels and blood pressure.
• They nourish normal flora which in turn nourish the lining of the GI tract, produce vitamins, and inhibit yeast and other undesirable organisms.
• They speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.
• Vegetables contain folic acid, which is necessary to produce serotonin (preventing depression and overeating). Eating vegetables increases energy and helps reduce the chances for a heart attack.
• The minerals in vegetables help prevent osteoporosis (other nutrients besides calcium are important for healthy bone). Minerals are also important enzyme cofactors, so most major functions of the body are dependent on minerals.
• Eating vegetables can reduce the instance of cancer and heart disease, increase your energy and mental clarity, reduce the problems caused by bowel and liver toxicity, reduce the symptoms of allergies, asthma, arthritis, skin problems, digestive problems, sinusitis, chronic pain and many other health problems.

Ideally 1/2 or more of the volume of the food you eat should be vegetables. Corn and potatoes don’t count as vegetables. Fruit in moderation is also good for you; it is a good source of vitamin C and fiber.

3. Avoid deep fried food, partially hydrogenated oil and hydrogenated oil: As time passes, we keep finding out more and more bad things about hydrogenated oil and fried foods. Hydrogenation is the food industry’s way of turning liquid oil into solid fat. This gives packaged foods a longer shelf life than if they were made with natural oils. Hydrogenation produces trans fats, which have been linked to a number of health problems such as:

• Cancer: Women with higher levels of trans fats in their cells are much more likely to develop breast cancer than women with low levels of trans fats.
• Heart disease: High levels of trans fats create platelet aggregation, which is the beginning of the plaque associated with coronary heart disease.
• Pain and inflammation become much worse for patients who consume hydrogenated oils. They chemically prevent the formation of natural anti-inflammatory. substances that are normally produced by the body. If you suffer from chronic pain or have recently been injured, strictly avoid hydrogenated oil.
• Trans fats are incorporated into the cells and make them less resistant to bacteria and viruses. They are a source of immune system problems.
• There may be a link between trans fats and ADD, depression and fatigue. Brain and nerve tissue have a high content of fat. Some researches believe that when trans fats are incorporated into the nerve cells they affect function creating problems like ADD and depression.
• Muscle fatigue and skin problems are also linked to hydrogenated oils.

Most chips and fried snacks contain hydrogenated oils. Hydrogenated oils are found in a lot of packaged foods like crackers, cereals and even bread. They are in margarine (margarine is much worse for you than butter), mayonnaise and a lot of bottled salad dressings. Read labels.

Not all fats are bad for you. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil and avocados.

4. Avoid refined sugar: The average American eats 120 pounds of refined sugar per year (lately some researchers have this number up around 200 pounds per year). Compare that to seven pounds per year consumed in England in 1750. Refined sugar increases insulin and adrenal hormone production and can cause the following health problems:

Increased production of adrenal hormones causes the body to excrete essential minerals.

• Sugar consumption increases the body’s need for vitamins B & C.
• Eating a lot of sugar aggravates many of the problems we associate with emotional stress. Sugar stresses the adrenal glands.
• Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, more beneficial flora–removing the benefits of helpful bacteria.
• Eating sugar causes blood-sugar swings. Blood-sugar increases immediately after consuming sugar, prompting the body to produce insulin. Excess insulin creates more sugar cravings. More sugar is eaten, more insulin produced etc. This stresses the pancreas and sets the stage for adult-onset diabetes.
• Sugar consumption can make pain and inflammation worse.
• Sugar can cause or aggravate allergies, sinusitis, asthma, irritable bowel, Candidiasis, migraine headaches, fatigue, depression and even heart disease.
• Eating sugar increases insulin production leading to increased weight (insulin also makes you store fat and interferes with breaking down fat), high cholesterol (Syndrome X), high blood pressure, high triglycerides and adult onset (type 2) diabetes.

5. Avoid refined carbohydrates: The average American gets 50% of his or her calories from refined carbohydrates. Refined carbohydrates are grains that have had the fiber, vitamin E, B vitamins, bran and germ removed. In other words, the nutrients have been removed and you are left with the starch. Read the problems with sugar in the above section. Refined carbohydrates cause all of the same problems—your body treats them exactly like sugar.

Refined carbohydrates fill you up–but with a lack of vitamins and minerals. This stresses your digestive system and your endocrine system. Eating them uses up precious vitamins and minerals.

Often people eat refined carbohydrates because they are low in fat and mistakenly think that because they are “complex carbohydrates” that they are actually good for you. They create all of the same health problems created by refined sugar.

Refined carbohydrates include white bread, white rice, and pasta that’s not labeled “whole grain”. Read the labels on bread. Brown-colored bread labeled “wheat bread” isn’t usually whole wheat. If the label says “enriched, white flour” on it, you’re not getting a whole grain. Use brown rice instead of white rice.

6. Avoid chemical additives: Avoid processed foods and chemicals. The average American consumes 10 pounds of chemical additives every year. This has had a devastating effect on our health. The FDA tests single additives, but no one has any idea what combinations of additives do to us. Here are some chemicals that you may find in your packaged food:

• Mono and diglycerides: Used to maintain softness in baked goods. These are on the FDA list of food additives to be studied for possible mutagenic, teratogenic, subacute and reproductive effects. This is medicalese for birth defects, cancer and reproductive problems.
• Yellow #6: Possible link to kidney and adrenal tumors. It has been banned in Norway and Sweden.
• Brominated vegetable oil (BVO): Used as an emulsifier. The FDA has it on the            suspect list. Bromates are highly toxic They can cause death through kidney failure or nervous system problems. Bromates can inhibit the body’s defenses. Between two and four ounces of a 2% solution can poison a child. When they are in oil they are stored in fat (and nerve tissue).
• Red #40: Suspected carcinogen. Whenever you see a color followed by a number avoid that food.
• Sodium nitrite: Makes meat bright red and kills Clostridium Botulinum spores (botulism). Found in luncheon meats. Nitrites combines with natural stomach acid and chemicals in the food to form nitrosamines, which are powerful carcinogens.
• Aspartame (sold as Equal and Nutrasweet): Possible link to brain cancer. May cause headaches, depression and anxiety attacks, or memory loss. Some individuals react strongly and may have heart palpitations, nausea, seizures or blurred vision. It also raises the pH of urine and may be linked to kidney and bladder infections.

• THBQ (Tertiarybutylhydroquinone): Food manufacturers had a hard time getting this approved. Death has occurred from ingestion of five grams (about 1/5 of an ounce). Eating one gram can cause nausea, vomiting, ringing in the ears, delirium, a sense of suffocation and collapse. It gives foods a long shelf-life.

You get the idea. The list of harmful additives is much too long to present here; these are just a few examples. Stay away from packaged foods with chemical additives and you will be much healthier.

7. Eat slowly, chew your food thoroughly: Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion. Your saliva has enzymes that facilitate digestion. Also, it is easier to digest small particles than large ones. Most people eat too fast. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating and promote the growth of harmful bacteria in the digestive tract. Sometimes something as simple as eating slowly can get rid of gastric reflux (GERD).

8. Never skip meals: Skipping meals stresses your adrenal glands. If you are trying to lose weight, not eating is a poor strategy because your metabolism will slow down to accommodate the reduction in calories. As a result you become fatigued and will ultimately gain weight.

OTHER CONSIDERATIONS

• Alcohol consumption: Stresses the liver and nervous system and, in excess harms every organ in the body.
• Coffee: Caffeine stresses the nervous system. Also, coffee and tea are heavily sprayed with fungicides. If you must have coffee or tea, buy organic. Also, green tea, while containing caffeine has antioxidant and may be very beneficial. Many people experience severe withdrawal from caffeine when they quit consuming it.
• Stop smoking: The problems here are obvious. Talk to your us for strategies.
• Regular exercise: We will discuss an individualized program with you.
• Deep breathing: Increases your energy and removes stress.

Here are some daily menu suggestions.

 

Day 1:	Breakfast	Apple with almond butter
	Lunch	Tuna (mix it with olive oil chopped onion and celery); celery stalks, carrot sticks or cucumber slices
	Dinner	Sweet potato (you can use some clarified butter, which is alkaline), large green salad (oil and cider vinegar) and mixed, cooked vegetables.
	Snacks	Any fruit, nuts or any vegetable
Day 2:	Breakfast	Oatmeal
	Lunch	Turkey, large green salad
	Dinner	Brown rice, cooked vegetables, large green salad
	Snack	Any fruit, nuts or any vegetable
Day 3:	Breakfast	Quinoa
	Lunch	Chicken vegetable soup, large green salad
	Dinner	Chicken, large green salad, cooked vegetables
	Snacks	Any fruit, nuts or any vegetable
Day 4:	Breakfast	Melon
	Lunch	Hommus, taboule, goat feta cheese and cucumber slices
	Dinner	Beef vegetable soup, large green salad
	Snack	Any fruit, nuts or any vegetable.
Day 5:	Breakfast	Vegetable omelet (chopped onion, spinach, tomatoes and bell peppers [if nightshades are not a problem for you]).
	Lunch	Stir fried vegetables and brown rice
	Dinner	Broiled salmon, avocado and a green salad

Appendix A: Recipes

Eating a healthy diet may be difficult for some people, not because the food isn’t good, but because our habits are so engrained. Many find breaking the habit of eating grains and proteins together difficult. Others may find it difficult to incorporate vegetables into their diet. Often when people are faced with new dietary disciplines, they think in terms of what they cannot do and begin to look at eating as a chore. Frequently they end up with a very boring diet, eating plain foods and having the same things over and over. Here are some menu suggestions that may make this process easier.

Many of these recipes are cooked. You should still try to get plenty of raw food in your diet. There are some salad recipes here so you can add a little variety to your raw food. At the end of this section are some suggestions for fresh vegetable juices. Juicing is a great way to increase the raw foods in your diet and get vitamins, minerals, phytochemicals and enzymes. Regularly drinking fresh vegetable juice will dramatically increase your health and energy.

 

Baba Ghanoush

3 large eggplants

3 cloves of garlic, crushed

½ cup tahinni

juice of 3 lemons

 

Broil the eggplants until the skin blisters. Peel off the skin or rub it off under cold tap water. Squeeze out as much of the bitter juice as possible and remove the seeds. The idea is to use the white pulpy part of the eggplant. Place the eggplant in a food processor, add the tahanni, lemon juice and the garlic (crushed in a garlic press). Blend everything into a fine puree. You can eat it with cucumber slice

 

Hommus

1 cup chickpeas

juice of 2 lemons         2 cloves of garlic (crushed)

½ cup tahinni

Soak the chickpeas overnight and boil them until tender (about an hour). Place them in a food processor and add the lemon juice and garlic (crushed in a garlic press). Add the tahinni. Puree in a food processor. Eat it with cucumber slices
Veggie Burgers
1/3 cup each of finely chopped red pepper, celery

and carrots (you can use a food processor)

2 Tbsp. finely chopped onions

3 black olives, finely chopped

1 egg beaten

2 Tbsp. olive oil

¼ cup tomato sauce

1 cup ground, raw sunflower seeds

salt and pepper to taste.

 

Mix all of the ingredients thoroughly in a bowl. Make into 4 patties and place them in a greased baking dish. Bake at 350 degrees (until brown). Turn patties over and bake another 15 minutes.
Indonesian Salad
1 Tbsp. peanut oil

¼ cup vinegar

1 tsp. paprika

1 tsp. soy sauce

¼ tsp. cayenne

2 Tbsp. honey

1 cup bean sprouts

2 green onions thinly sliced

1 cucumber thinly sliced

3 thin slices of fresh ginger

½ cup chopped peanuts

 

Heat oil, add paprika and ginger—sauté

Add vinegar, red pepper, honey and soy sauce.

Bring to a boil and allow it to cool. Mix onion, cucumber and bean sprouts in a bowl, toss with dressing. Top with chopped peanuts.

 

Lentil Salad

Lentils, on many of the alkaline/acid lists are considered to be alkaline. This can be a very satisfying dish to someone who is limiting grains and other legumes.

1 cup lentils (soak overnight if necessary)

4 Tbsp. of finely chopped parsley

1 tomato, chopped

1 small onion, chopped

salt and pepper

Dressing: ¼ cup of olive oil, juice of 2 lemons, 2 cloves of garlic (crushed in a garlic press),

Drain the lentils and boil until they are tender (1-1 ½ hours. Sauté onion until tender, add tomato. Salt and pepper to taste. Mix the dressing. Add dressing, onion and tomato to lentils. Top with parsley. Mix everything together.

 

Mixed Vegetable Salad

Use the same dressing as the lentil salad.

1 bunch of romaine lettuce or two small

bunches of Boston bib lettuce—chopped

2 cucumbers—chopped

1 sweet onion (like Walla Walla or Vidalia)— chopped

3 tomatoes—chopped

5 Tbsp. finely chopped parsley

2 Tbsp. finely chopped dill

Toss all ingredients with dressing. Serve. Give the salad a Mexican flavor by replacing the dill with cilantro.

Salad Dressing #1

2 Tbsp. Dijon mustard

2 tsp. whole wheat flour

¼ cup water

3 Tbsp. vinegar

2 cloves garlic, crushed in a press

1 Tbsp. honey

¼ cup olive oil

 

Blend mustard, flour and water in a small saucepan over a low flame. Blend it until it is the consistency of paste. Add remaining ingredients and mix well. Cook and stir constantly until thickened. Allow to cool.

 

Salad Dressing #2

½ cup olive oil

4 Tbsp. vinegar

1 tsp. finely chopped fresh basil

2 tsp. finely chopped oregano

1 clove garlic, crushed in a press

 

Combine ingredients

 

Salad Dressing #3

½ cup peanut oil

2 Tbsp. sesame oil

4 Tbsp. vinegar

2 Tbsp. pineapple juice

½ tsp. peeled, grated fresh ginger

1 clove garlic crushed in a press

 

Combine ingredients. Try this is a green salad topped with chicken breast (you can marinate the chicken breast in teriyaki sauce)

 

Salad Dressing # 3

½ cup plain yogurt

2 Tbsp. honey

1 tsp. vinegar

1 cup finely chopped cucumber

2 Tbsp. minced scallions

Salt and pepper

 

Mix yogurt, honey, and vinegar in a blender. Place in bowl after blending. Drain cucumbers, squeezing in paper towel to remove water. Mix scallions and cucumber into the dressing.

 

Wilted Spinach Salad.

1 Tbsp. olive oil

1 cup sliced muchrooms

1 small onion, minced

1 pound of fresh spinach

 

In a large skillet sauté onions and mushrooms with oil until tender. Add spinach, cover. Heat until the spinach slightly wilts. Toss with Dressing #3. You can add slices of hard boiled egg for some extra protein.

 

 Bean Salad

½ cup of olive oil (keep 2 Tbsp. aside)

¼ cup balsamic vinegar

3 cloves garlic (crushed in a press)

½ tsp. fresh oregano (chopped fine)

½ tsp. fresh basil (chopped fine)

1 cup chickpeas

1 cup fresh green beand

1cup fresh wax beans

1 large sweet onion (like Wala Wala or Vidalia),

diced

2 stalks celery (thinly sliced)

 

Soak chickpeas overnight and boil until tender. Cut wax beans and green beans into 1 inch pieces. Steam them for 5-10 minutes.

Mix oil, vinegar, garlic, basil, oregano in a bowl and pour over the combined beans. Cover and chill overnight in a refrigerator.

Next day, top with celery and onions salt and pepper to taste.

 

Taboulie

3cups chopped, fresh parsley

½ cup chopped fresh mint

1 small chopped tomato

½ onion chopped

½ cup bulgar

Juice of 2 lemons

3 Tbs. olive oil

 

Combine the ingredients in a bowl. Serve

 

Vegetable Stir Fry

6 large, sliced fresh mushrooms

2 tablespoons sesame oil

2 cups chopped bok choy

2 cups fresh pea pods

½ cup sliced water chestnuts

1 cup fresh bean sprouts

½ cup chicken broth

2 tablespoons sweet sherry

2 tablespoons soy sauce

1 tablespoon arrowroot

 

Heat oil in wok. Stir-fry mushrooms, bok choy, pea pods, bean sprouts and water chestnuts in hot oil for 2 minutes. Add chicken broth and soy sauce. Cover and cook for 5 minutes. Mix arrowroot into sherry and stir into vegetables. Cook and stir until thickened. Serve at once with brown rice.

 

Sautéed Spinach

3 Tbsp. olive oil

1 clove garlic, crushed in a press

¼ tsp. cayenne pepper

½ cup pine nuts

¼ cup sesame seeds

1 pounds spinach

¼ cup water

Juice of ½ lemon

 

Heat oil in a large skillet, add garlic and cayenne. Add pine nuts and sesame seeds, lightly toast (one or two minutes). Add spinach and water. Cover and heat until spinach wilts (toss occasionally). Place in bowl and squeeze lemon over top.

 

Okra

3 Tbsp. olive oil

1 chopped green pepper

2 stalks celery, chopped

1 onion chopped

2 cloves garlic, crushed in a press

¾ cup chicken stock (or water, if not available)

1 cup sliced okra

2 cups chopped, peeled tomatoes

1 cup lima beans

1 tsp. marjoram

¼ tsp. cayenne pepper

1 tbsp. cornstarch dissolved in ¼ cup white wine

 

Heat oil in large skillet; add grepepper, onion, celery and garlic. Sauté until soft. Stir in stock, okra, tomatoes and lima beans. Simmer until vegetables are tender (about 20 minutes). Stir in marjoram and cayenne. Stir in cornstarch mixture, stir until thickend. Serve with brown rice.

 

Spinach Omelet

1 teaspoon oil

1/3 cup chopped onion

3 eggs

2 tablespoons Dijon mustard

1 cup chopped, fresh spinach

2 tablespoons grated Parmesan cheese

 

Sauté the onion in oil until soft (preferably in a non-stick pan). Beat the eggs with the mustard. Add the eggs to the onion and oil. Add the spinach and Parmesan cheese. Cover the pan and cook over low flame, until the eggs cook through. Fold in half. Serve.

 

Greek Style Spinach Omelet

Same as above but leave out the mustard, ½ cup of feta cheese instead of the Parmesan.

 

Cabbage Soup

Soup is a great way for a busy person to make several healthy meals at once.

 

2 pounds of pork neckbones

3 quarts of water

1 head of cabbage

3 tomatoes, diced (or two cans of diced

tomatoes)

1 8 oz can of tomato sauce (not necessary if canned tomatoes are used)

5 coriander seeds

2 beef bullion cubes

2 cloves of garlic (peeled and smashed)

 

Boil neckbones in water, skim off the scum that rises to the top. Cook until the meat is very tender and begins to fall off of the bones (you can remove the bones with a sloted spoon at this point, let cool, remove the meat and return the meat to the stock (or not—it just makes it easier if the bones are out of the soup). Add beef bullion, garlic and coriander. Salt and pepper to taste. Chop cabbage and add it with the tomatoes. Cover and let simmer for about 2 hours.

 

Chicken Vegetable Soup

 

3 pounds of chicken

3 quarts of water

2 chicken bouillon cubes

5 stalks of celery, sliced

5 carrots, peeled and sliced

2 cups frozen peas

2 cups sliced, fresh green beans

2 zucchini sliced

(any vegetable you’d care to add)

2 cloves of garlic, smashed

salt and pepper to taste

 

Boil chicken in water. Skim off the scum, lower heat. (if there are bones on the chicken, you can remove them from the broth, let it cool, de-bone the chicken and add the meat to the broth) Add bouillon cube and vegetables. Cover and cook under a low heat for 2 hours.

 

You can make beef soup the same way, just substitute beef (chuck, neckbones—whatever) and beef bouillon for the chicken.

 

Juicing

Juicing is a great way to get vitamins, minerals, phytochemicals and all of the benefits of live or raw food. Drinking fresh vegetable juice on a regular basis helps “alkalize” you. Juicers are inexpensive. They are no fun to clean, but the benefits of the fresh juice far outweigh the inconvenience. Try some of the following combinations:

 

4 carrots (peeled)

4 stalks of celery

1 bunch of parsley

 

2 cups spinach

4 carrots (peeled)

4 asparagus spears

 

4 carrots (peeled)

2 beets (peeled)

 

1 cup watercress

1 cup parsley

¼ cup wheatgrass

4 carrots (peeled)

½ cup chopped fennel

 

2 kale leaves

1 cup parsley

1 cup spinach

4 carrots (peeled)

 

5 carrots (peeled)

¼ inch slice of ginger root

 

¼ head of cabbage

5 carrots (peeled)

1 cup spinach

 

Really you can juice any combination of vegetables that appeals to you. There are books with juice recipes available at most health food or book stores.