rea  "Romanze ”- Opus 2 6 Johan Severin
Svendson
Elohim Claire  Piano Concerto #2,
Mvmt #1  Rachmaninov
Archangel Gabriel  Intermezzo from
“Cavalleria Rus ticana” Mascagni
Archangel Gabriel
And Lady Hope  Prelude of A ct I
of "Parsifal"  Wagner  Temple of Hope
Music of the
Ascension Flame  The Firebird Suite,
Tableau II  Stravinsky
Nessum Dorma
from Turandot  Puccini
Serapis Bey  Liebestraum  Liszt   Lady Isis  Violin Concerto, Opus 35
(Excerpt from  1st Mvmt)   Tchaikovsky
Archa ngel of
Restoration  Entends -tu les
Chiens Aboyer?  Vangelis
Brotherhood of the
Ascension Temple  Piano Concerto No. 5 -
2nd Mvmt  Saint -Saens
4th Ray Music  Benediction of God in the
Solitude from "Harmonies
Poetiques et Religieuses"  Liszt   Music of the
Ascension Temple
Faust Symphonie - 2nd
movement, "Gretchen ” Liszt
9th Symphony -
3rd movement  Beethoven
Parsifal reprise  Wagner
Celeste Aida from "Aida"  Verdi

RAY:  Fifth    COLOR:  Green    ATTRIBUTE:  God's Truth, Science and Healing

Master/Attribute  Music  Composer  Retreat
Elohim Vista  Scherezade - Op. 35 -
1st Mvmt  Rimsky -Korsakov
Lady Crystal   Canon in D  Pachelbel
Archangel Raphael  Whispering Hope  Hawthorne
Mother Mary  Ave Marie  Bach
Mozart
Schubert
Hilarion  Toccata and Fugue
in D minor  Bach  Temple of Science
and Healing
Sleepers Awake!  Bach  Temple of the Resurrection
Pallas Athena,
Goddess  of Truth  M'appari from "Martha"  Flotow
Overture & Venusberg -
Music from "Tannhauser ” Wagner  Temple of Truth
5th Ray Music   Moonlight Sonata  Beethoven
 Symphony on a French
Mountain Air -
3rd Mvmt  d'Indy
 Saturn from "The Planets ” Holst
 La Campanella  Liszt
 Un Sosp iro from the
Don J uan Suite  Liszt
 Sinfonia Concertant e-
3rd Mvmt  Mozart

RAY:  Sixth   COLOR:  Golden Ruby/Purple   ATTRIBUTE:  God's Peace and Ministration

Master/Attribute  Music  Composer  Retreat
Elohim Tranquility
and Pacifica  Finlandia  Sibelius
Lady Grace  Engulfed Cathedral  Debussy
Lady Nada  Violin Concerto  #1
in G minor Adagio  Bruch
Piano Concerto -  Grieg   2 excerpts from the
Adagio of the Tem ple of
the Transfi guration
My Hero  from
"Chocolate Soldier"  Herbert
Micah, Great Cosmic
Angel of Unity  Intermezzo from
"Notre Dame"  Schmidt  Temple of Unity
Angels of Peace
and Ministration  Children's Prayer from
"Hansel and Gretel"  Humperdinck
Lullabye  Brahms
Lord Surya   Abraham's Theme   Vangelis  Lord Surya's Temple
Surya's Flame of Peace  Aloha Oe  Liliuokalani
Temple of Peace
and Opulence  Incense  Mike Batt
6th Ray Music  Reverie  Debussy
Upon Hearing the First
Cuckoo in the Spring  Delius
O Saviour, Hear Me from
"Orphee et Eurydice"  Gluck
Lara's theme from
“Dr. Zhivago"  Jarre
Resurrection  Mahler
Laudate Dominum from
"Solemn Vespers
of the Confessor"  Mozart
Pavane to  a Dead Princess  Ravel
Gymnopedie #3  Satie
Primeval Light from
Symphony #2   Ulricht
Deep River  Traditional

RAY:  Seventh    COLOR:  Violet    ATTRIBUTE:  God's Transmutation, Mercy and Freedom

Master/Attribute  Music  Composer  Retreat
Elohim  Arcturus  Spiral  Vangelis
Lady Diana   Concerto for Clarinet
and Orchestra  Mozart
Lord Zadkiel  Polonaise in A flat Major,
Op. 53  Chopin
Lord Zadkiel and
Lady  Amethyst  Magic Fire - music from
"Die Walkure ” Wagner  Temple of the Violet Fire
Purification over Havana
Lady  Amethyst   Waltz In C minor
Opus  64 # 2  Chopin
The Blue Danube Waltz  Johann Strauss
Saint Germain  Tales from the
Vienna Woods  Johann Strauss
Concerto de Aranjuez -
Adagio  Joaquin Rodrigo  Saint Germain's Cathedral at
the Palace of Man's Purpose
Lady Mercedes  Va Pensiero from
"Nabucco” Verdi  Temple of Exemplary
Family Life
Kwan Yin  In a Monastery Garden  Ketelbey  Temple of Mercy
and Compassion
Sakura Sakura  Traditional   Lady Liberty  Fanfare for the
Common Man  Copland
Great Divine Director -
Lord Saithru  Symphony # 2,
"Mysterious Mountain" -
1st movement and excerpt
of 3rd movement  Hovhaness
7th Ray Music  St. Gregory the Great
from "Church Windows"   Respighi

RAYS, ESSENTIAL OILS & CRYSTALS

SAPPHIRE BLUE:  Oil- Sandalwood  / Cedar  / Cypress  / Fir / Juniper (Woody /Earthy )
Crystal - Sapphire  / Lapis / Diamond
GOLDEN YELLOW:  Oil- Lemon / Orange / Amber (Citrus/Fruity)
Crystal - Gold  / Citrine  / Golden Topaz
ROSE PINK: Oil- Rose / Geranium / Florals (Floral)
Crystal - Rose Quartz  / Morganite / Ruby
CRYSTAL WHITE: Oil- Camphor / White Sage / Hyssop (Camphoraceous)
Crystal - Quartz  / Diamond  / Pearl
EMERALD GREEN: Oil- Pine / Eucalyptus / Peppermint (Minty/Herbaceous)
Crystal - Emerald  / Jade / Moldavite
GOLDEN RUBY/PURPLE:  Oil- Frankincense  / Myrrh  / Cinnamon / Resins (Resinous/Spicy)
Crystal - Ruby  / Gold  / Garnet
AMETHYST VIOLET: Oil- Lavender / Jasmine / Lilac (Floral)
Crystal - Amethyst  / Sugilite  / Kunzite
PEARLESCENT /OPALESCENT : Oil- Lotus (Floral/Camphoraceous)
Crystal - Pearl  / Opal  / Mother of Pearl

Focus  Oil: Frankincense / Myrrh (with Gold)
Personal  Oil: Sandalwood -4 / Himalayan Cedarwood -4 / Juniper Berry -3 / Lavender -2
Violet Flame Oil: Lavender -2 / White Sage - 1
Holy Anointing Oil:  Myrrh -2 / Cassia -2 / Cinnamon -1 / Calamus -1 / Olive Oil -3
Bath:  Kosher Salt, Epsom Salt, Baking Soda  (with Crystals)

 HOLY DAYS
January 1 : Karmic Board meets. A new Book of Life is opened for the coming year. The Lord of
the World receives, from the Planetary Silent Watcher, the thoughtform for the coming year.
According to this thoughtform, it is decided which retreats will be open during  coming year.
Retreats that are open every  year are the Teton Retreat (June and December), Resurrection Temple
(Easter), and Shamballa (Thanksgiving)
January 4:  The Karmic Board completes action on the petitions of the Ascended Masters and the
chelas. (Th is action may occur 2 days earlier, depending on schedule)
January - December (Monthly):  The Transmission Flame Service  (Either Saturday 15th or first
Saturday after)
February 12:  Lotus’ Ascension Day
February 26:  Lanello’s Ascension Day
March 15:  Opening of the Resurrection Temple (Depending on the time Easter falls)
March 17:  Saint Patrick’s Day
March 22 - April 25 (Various):  Easter - First Sunday after first full moon on or after March 21
April 30 - June 3 (Various):  Jesus’ Ascension Day (40 days after Ea ster)
May 1:  Saint Germain’s Ascension Day
May 8: Lord Gautama’s birthday and the day of his Enlightenment
May (Various):  Wesak Festival (First full


out

this	book,	only	a	few	will	be	mentioned	in	this	chapter	to	show	its	position	in	the

history	of	vaccination.

Dr.	Sobatta,	of	the	German	Army	gave	a	report	of	154	soldiers	who	had	been

vaccinated	four	times	with	a	lapse	of	a	year	and	a	half	between	shots.	146	of

these	cases	had	reactions	of	vaccina,	indicating	that	the	vaccinations	and

revaccinations	did	not	protect	for	even	one	and	one-half	years.

Some	startling	results	of	revaccination	experiments	were	published	by	the
	German	Vaccination	Commission	in	1884.	The	experiments	were	made	on	30

boys	ranging	in	age	from	8	to	14	years.	Five	of	them	had	had	smallpox	within

the	previous	two	years;	four	of	them	had	been	vaccinated.	The	vaccinations	were

repeated	every	eight	days	with	the	following	results:

Vaccinations
of	Boys
reactions
unsuccessful
Percent	of

Reactions
1st
30
7
23
23
2nd
23
9
14
39
3rd
14
6
8
36
4th
9
3
6
33
5th
6
4
2
67

The	report	stated	that	the	7	boys	on	the	top	row	(including	the	4	who	had	had

smallpox)	had	reactions	of	vaccina	indicating	that	neither	smallpox	nor

revaccination	had	protected	them	for	even	three	weeks.	The	9	boys	on	the

second	row	who	had	reactions	showed	that	67%	of	the	group	did	not	have

immunity	that	lasted	even	8	days.	Then	the	7	boys	on	the	top	row	who	had	been

revaccinated	were	revaccinated	again	and	6	of	them	"took"	which	showed	that

86%	of	the	group	did	not	receive	the	promised	immunity	for	as	long	as	one

week.	The	other	boy	in	that	group	of	7	was	reported	as	unsuccessful	because	he

had	developed	dysentery	during	that	week.	This	is	an	interesting	point	because	it

bears	out	the	contention	that	when	poisons	are	introduced	into	the	body	the

healing	mechanism	attempts	to	expel	them	by	way	of	diarrhea,	mucous

discharge,	eruptions,	etc.	The	diarrhea	was,	no	doubt,	one	of	the	reactions	of

vaccina	which	would	indicate	that	his	vaccination	also	"took",	making

revaccination	a	100%	failure	in	that	group.

This	is	concrete	proof	that	vaccination	or	revaccination	does	not	protect	against

itself,	or	against	smallpox	and	has	no	constructive	quality	to	recommend	it.

One	of	the	favorite	arguments	of	the	exponents	of	revaccination	is	the	claim	that

the	revaccinated	nurses	in	smallpox	hospitals	do	not	get	smallpox.	It	would	be

more	accurate	to	say	that	the	records	of	the	casualties	of	these	revaccinated

nurses	are	not	made	public.	We	read	in	the	chapter	on	Falsified	Death

Certificates	(Book	II)	that	it	is	an	accepted	custom	among	doctors,	to	withhold

from	the	death	certificate	the	real	cause	of	death	when	nurses	(and	sometimes

when	patients)	die	of	smallpox	after	vaccination;	some	other	causes	are	given.
	However,	occasionally	the	private	records	are	seen	and	it	is	then	found	that	the

vaccinated	and	revaccinated	personnel	show	a	higher	incidence	of	smallpox	and

other	diseases	than	do	the	unvaccinated	laymen.

Many	records	and	testimonies	were	brought	forth	when	the	Royal	Vaccination

Commission	was	making	its	investigation	of	this	revaccination	question.	W.	J.

Collins,	M.D.	and	J.	A.	Piecton,	two	of	these	Commissioners,	after	weighing	the

evidence	of	hundreds	of	witnesses	who	had	testified	before	the	Royal

Commission,	recorded	their	joint	conclusions	on	this	matter	in	the	minority

report	(p.	61,	par.	152)	as	follows:

"When	we	consider	the	large	number	of	attacks	and	deaths	by	smallpox	which

have	occurred	among	our	thoroughly	revaccinated	army...as	well	as	the	number

and	fatality	of	revaccinated	persons	attacked	by	smallpox	in	London	and	at

Warrington	and	Dewsbury,	we	are	forced	to	the	conclusion	that	the	remarkable

immunity	recorded	in	the	cases	of	nurses	in	smallpox	hospitals	cannot	be

accounted	for	by	the	fact	that	they	have	been	revaccinated.

"In	the	hospital	at	Bicetre	during	the	siege	of	Paris,	in	the	midst	of	a	larger

accumulation	of	smallpox	patients	than	has	ever	been	known	before	or	since,	the

immunity	of	those	attendants	and	doctors	who	neglected	revaccination	was	even

more	marked	than	in	the	case	of	the	orderlies	who	were	nearly	all	revaccinated.

We	attach	considerable	importance	to	the	narrative	given	by	M.	Colin,	Chief

Medical	Officer	to	the	Bicetre	Hospital	during	the	siege.

"The	point	of	this	narrative	is	that	while	15	of	the	revaccinated	or	well	protected

orderlies	took	the	disease	(smallpox),	not	one	of	the	80	who	composed	the

medical	and	nursing	staff,	so	many	of	whom	had	neglected	revaccination,	was

attacked.

"It	is	sufficiently	clear,"	declared	the	Royal	Vaccination	Commissioners,	"that

M.	Cohn,	though	an	impassioned	advocate	of	vaccination,	was	so	struck	with	the

complete	immunity	of	the	medical	and	nursing	staff,	who	by	their	neglect	of

revaccination	appeared	to	offer	less	guarantee	of	protection	than	the	orderlies,

nearly	all	of	whom	had	been	revaccinated	under	his	own	eyes,	that	he	thought	it

necessary	to	attempt	some	explanation."	(THE	VACCINATION	PROBLEM,

Swan,	p.8)

Japan	is	one	of	the	most	glaring	examples	of	the	failure	of	vaccination	and
	revaccination.	Dr.	Ruta,	in	his	review	of	world	statistics	on	smallpox	reported:

"Between	1886	and	1892,	there	were	25,474,370	vaccinations	and

revaccinations	performed	in	Japan,	which	meant	that	about	two-thirds	of	the

entire	Japanese	population,	already	vaccinated	by	the	law	of	1872,	were

revaccinated.	During	that	7-year	period	(1886-1892)	of	thorough	revaccination,

there	were	reported	165,774	cases	of	smallpox	with	28,979	deaths."

When	our	U.	S.	Army	of	occupation	moved	into	Japan	after	World	War	II,	we

could	have	been	the	means	of	liberating	these	needy	people	from	this	curse	of

medical	ignorance,	but	instead,	our	medical,	drug	and	chemical	companies

moved	in	also	with	their	program	of	exploitation,	and	as	a	result,	under	the

MacArthur	regime,	"The	people	were	given	the	largest	immunization	and

vaccination	treatment	in	history.	Every	Japanese,	received	two	smallpox	shots

making	a	total	of	160	million	vaccinations."	—LIFE,	Aug.	22,	1955CHAPTER	5
CANCER	CAUSED	BY	VACCINATION
“The	chief,	if	not	the	sole	cause	of	the	monstrous	increase	in	cancer	has	been

vaccination.”
	—Dr.	Robert	Bell,	the	famous	cancer	specialist	of	the	B


 … Oh ye of little belief!
T h e  L i g h t  O u t s i d e  o f  t h e  B o x
In this book I will draw the proverbial line in the sand. On one side of
the line is a world defined by neo-Darwinism, which casts life as an
unending war among battling, biochemical robots. On the other side of
the line is the “New Biology,” which casts life as a cooperative journey
among powerful individuals who can program themselves to create joy-
filled lives. When we cross that line and truly understand the New
Biology, we will no longer fractiously debate the role of nurture and
nature because we will realize that the fully conscious mind trumps both
nature and nurture. And I believe we will also experience as profound a
paradigmatic change to humanity as when a round-world reality was
introduced to a flat-world civilization.
Humanities’ majors, who may be worried that this book of fers an
incomprehensible science lecture, have no fear. When I was an
academic, I chafed at the three-piece, itchy suit, the constricting tie, the
wing-tip shoes, and the interminable meetings, but I loved to teach. And
in my post-academia life, I’ve gotten plenty of teaching practice; I have
presented the principles of the New Biology to thousands of people all
around the world. Through those lectures, I have honed my presentation
of the science into easy-to-understand English illustrated by colorful
charts, many of which are replicated in this book.In Chapter 1, I discuss “smart” cells and why and how they can teach
us so much about our own minds and bodies. In Chapter 2, I lay out the
scientific evidence to show you that genes do not control biology. I also
introduce you to the exciting discoveries of epigenetics, a new field of
biology that is unraveling the mysteries of how the environment (nature)
influences the behavior of cells without changing the genetic code. It is a
field that is uncovering new complexities in the nature of disease,
including cancer and schizophrenia.
Chapter 3 is about the cell’ s membrane, the “skin” of the cell. Y ou no
doubt have heard more about the DNA-containing nucleus of the cell
than you have about its membrane. But frontier science is revealing in
ever greater detail what I concluded over twenty years ago, that the
membrane is the true brain of the cellular operation. In Chapter 4, I talk
about the mind-bending discoveries of quantum physics. Those
discoveries have profound implications for understanding and treating
disease. However, the conventional medical establishment has not yet
incorporated quantum physics into its research or medical school
training, with tragic results.
In Chapter 5, I explain why I named this book The Biology of Belief.
Positive thoughts have a profound ef fect on behavior and genes but only
when they are in harmony with subconscious programming. And
negative thoughts have an equally powerful ef fect. When we recognize
how these positive and negative beliefs control our biology, we can use
this knowledge to create lives filled with health and happiness. Chapter 6
reveals why cells and people need to grow and how fear shuts down that
growth.
Chapter 7 focuses upon conscious parenting. As parents we need to
understand the role we play in programming our children’ s beliefs and
the impact those beliefs have on our children’ s lives. This chapter is
important whether you are a parent or not for, as a “former” child, the
insight into our programming and its impact upon our lives is quite
revealing. In the Epilogue, I review how my understanding of the New
Biology led me to realize the importance of integrating the realms of
Spirit and Science, which was a radical shift from my background as an
agnostic scientist.
Are you ready to use your conscious mind to create a life overflowing
with health, happiness, and love without the aid of genetic engineers andwithout addicting yourself to drugs? Are you ready to consider an
alternate reality to that provided by the medical model of the human
body as a biochemical machine? There is nothing to buy, and there are
no policies to take out. It is just a matter of temporarily suspending the
archaic beliefs you have acquired from the scientific and media
establishments so that you can consider the exciting new awareness
of fered by leading-edge science.C H A P T E R  1
L E S O N S  F R O M  T H E  P E T R I  D I S H :
I n  P r a i s e  o f  S m a r t  C e l l s  a n d  S m a r t  S t u d e n t s
O n my second day in the Caribbean, as I stood in front of more than a
hundred visibly on-edge medical students, I suddenly realized that not
everyone viewed the island as a laid-back refuge. For these nervous
students, Montserrat was not a peaceful escape but a last-ditch chance to
realize their dreams of becoming doctors.
My class was geographically homogeneous, mostly American students
from the East Coast, but there were all races and ages, including a sixty-
seven-year -old retiree who was anxious to do more with his life. Their
backgrounds were equally varied—former elementary school teachers,
accountants, musicians, a nun, and even a drug smuggler.
Despite all the dif ferences, the students shared two characteristics:
One, they had failed to succeed in the highly competitive selection
process that filled the limited number of positions in American medical
schools. T wo, they were “strivers” intent on becoming doctors—they
were not about to be denied the opportunity to prove their qualifications.
Most had spent their life savings or indentured themselves to cover the
tuition and extra costs of living out of the country. Many found
themselves completely alone for the first time in their lives, having left
their families, friends, and loved ones behind. They put up with the most
intolerable living conditions on that campus. Y et with all the drawbacks
and the odds stacked against them, they were never deterred from their
quest for a medical degree.
W ell, at least that was true up to the time of our first class together.
Prior to my arrival, the students had had three dif ferent histology/cell
biology professors. The first lecturer left the students in the lurch whenhe responded to some personal issue by bolting from the island three
weeks into the semester. In short order, the school found a suitable
replacement who tried to pick up the pieces; unfortunately he bailed
three weeks later because he got sick. For the preceding two weeks, a
faculty member, responsible for another field of study, had been reading
chapters out of a textbook to the class. This obviously bored the students
to death, but the school was fulfilling a directive to provide a specified
number of lecture hours for the course. Academic prerequisites set by
American medical examiners have to be met in order for the school’ s
graduates to practice in the States.
For the fourth time that semester, the weary students listened to a new
professor. I briefed them on my background and my expectations for the
course. I made it clear that even though we were in a foreign country, I
was not going to expect any less from them than what was expected from
my W isconsin students. Nor should they want me to because to be
certified all doctors have to pass the same Medical Boards, no matter
where they go to medical school. Then I pulled a sheaf of exams out of
my briefcase and told the students that I was giving them a self-
assessment quiz. The middle of the semester had just passed, and I
expected them to be familiar with half of the required course material.
The test I handed out on that first day of the course consisted of twenty
questions taken directly from the University of W isconsin histology
midterm exam.
The classroom was deadly silent for the first ten minutes of the testing
period. Then nervous fidgeting felled the students one by one, faster than
the spread of the deadly Ebola virus. By the time the twenty minutes
allotted for the quiz were over, wide-eyed panic had gripped the class.
When I said, “Stop,” the pent-up nervous anxiety erupted into the din of
a hundred excited conversations. I quieted the class down and began to
read them the answers. The first five or six answers were met with
subdued sighs. After I reached the tenth question, each subsequent
answer was followed by agonizing groans. The highest score in the class
was ten correct answers, followed by several students who answered
seven correctly; with guesswork, most of the rest scored at least one or
two correct answers.
When I looked up at the class, I was greeted with frozen, shell-
shocked faces. The “strivers” found themselves behind the big eight ball.W ith more than half a semester behind them, they had to start the course
all over again. A dark gloom overcame the students, most of whom were
already treading water in their other, very demanding medical school
courses. W ithin moments, their gloom had turned into quiet despair. In
profound silence, I looked out over the students and they looked back at
me. I experienced an internal ache—the class collectively resembled one
of those Greenpeace pictures of wide-eyed baby seals just before
heartless fur traders club them to death


Grandma's Coleslaw *
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 19! TORTILLA SOUP 55 Min.
8 cups water
1 stalk celery, chopped
1 large white onion, chopped
2 large carrots, cut into Vi-inch slices
1 large carrot, finely grated
1 medium potato, peeled and cubed
2 cups cauliflower, chopped, or 2 cups fresh or frozen corn
4 broccoli stalks, peeled and cut into!/2-inch cubes (optional)
2 cups banana squash, peeled and cut into 1-inch cubes
3 cups cabbage, sliced
1 large zucchini, sliced
1 vegetable bouillon
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning
Fresh ground black pepper
Dash of cayenne pepper
lA teaspoon ground cumin
1 teaspoon dried oregano
4 corn tortillas
V* cup fresh cilantro, chopped
Barbecued Onions (see below)
Prepare the soup.
In a soup kettle, bring water to a boil. Add celery, onion, carrots, and
potato. Cover, return to a boil, and simmer for 5 minutes. Add cau
liflower, broccoli, and squash, cover, return to a boil, and simmer for 10
minutes.
Barbecued Onions for Tortilla Soup:
2 tablespoons safflower oil
1 large white onion, sliced
2 tablespoons Hain or Robbie's barbecue sauce
Prepare the Barbecued Onions,
In large skillet, heat oil. Add onion, and saute until it begins to soften.
Add barbecue sauce, and continue saut6ing, stirring frequently, until
onion is thoroughly wilted. If you are having the New York Goodwich
tomorrow, you can reserve lA cup onions, if desired.
1% • FIT FOR LIFE Complete the soup.
Add cabbage and zucchini to soup. Return to boil and add bouillon,
sea salt, pepper, and cumin. Stir in Barbecued Onions. Simmer for 5
minutes.
Heat tortillas in hot dry skillet. Cut into thick strips. Add to soup. Add
cilantro. Adjust seasonings. Any leftover soup can be saved for lunch on
the weekend. Serves 5 or 6.
GRANDMA'S COLESLAW 20 Min.
1 small head cabbage, grated or finely sliced
lA cup boiling water
Sea salt, seasoned salt, or salt-free seasoning
1 large carrot, peeled and finely grated
1 small green pepper, sliced very thin
Juice of 1 small lemon
lA cup fresh dill or 2 tablespoons dried dill
1-2 cups mayonnaise (Hain Saf-flower mayonnaise, if available)
Pour boiling water over cabbage. Add salt and knead well to soften cab
bage. Add carrot and green pepper. Add lemon juice, dill, and mayon
naise. Mix thoroughly. Refrigerate. This coleslaw ages well in the
refrigerator for days. If there is any left over, save and put it on a New
York Goodwich!
DAY EIGHTEEN—THURSDAY
BREAKFAST:
Same as Day One.
LUNCH:
Fresh fruit or carrot juice (optional)
New York Goodwich (see page 159) or Energy Salad (see page 149)
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 197 DINNER:
Fresh Vegetable Juice Cocktail, if desired (see page 152)
Garlic Broiled Chicken, * or baked potato with raw butter
Perfect Sauteed Mushrooms *
Zucchini with Basil Vinaigrette*
GARLIC BROILED CHICKEN 25 Min.
Basting Sauce:
Vi teaspoon garlic, minced
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
V2 teaspoon sea salt, seasoned salt, or salt-free seasoning
Fresh ground black pepper
1 whole chicken breast, halved, skinned
Combine all ingredients for basting sauce in small bowl. Brush over
chicken. Broil for 10 minutes each side, 2 inches from heat, brushing
frequently with sauce. Serves 1-2.
PERFECT SAUTEED MUSHROOMS 10 Min.
Vi pound fresh mushrooms (For maximum freshness, select only those
whose caps are tightly closed around the stem.)
1 tablespoon butter
Sea salt, seasoned salt, or salt-free seasoning (optional)
1 scant tablespoon fresh lemon juice
Cut ends from stems of mushrooms. Slice mushrooms lengthwise into
!/s- to '/4-inch slices. Melt butter in large skillet. Add mushrooms, tossing
lightly in butter, until they just begin to soften. Add seasonings and
lemon juice. Serves 3.
198 • F7T FOR LIFE ZUCCHINI WITH BASIL VINAIGRETIY 15Min.
6 small zucchini
1 tablespoon red onion, finely slivered
1 green pepper, finely julienned (optional)
1 red pepper, finely julienned (optional)
Basil Vinaigrette:
lA cup fresh basil, chopped, or 1 tablespoon dried basil
1 tablespoon fresh lemon juice
3 tablespoons olive oil
1 teaspoon Dijon mustard
lA teaspoon sea salt, seasoned salt, or salt-free seasoning
Fresh ground black pepper (optional)
Cut zucchini into '/4-inch diagonals, and place in vegetable steamer, cov
ered, over boiling water for 3 minutes or until just tender. Transfer to
serving dish. Add onion and peppers, if desired. Combine vinaigrette
ingredients in small bowl. Whisk and toss with vegetables, taking care not
to break zucchini. Serves 3.
MAIN-COURSE SALAD DA Y
DAY NINETEEN—FRIDAY
BREAKFAST:
Same as Day One.
LUNCH:
Continue on fruit and juice. You may also have raw vegetables and the
Vegetable-fruit Platter, if desired (see page 156).
DINNER:
1/2 cantaloupe, or 1/2 honeydew melon, or 1 whole grapefruit
Farmer's Chop Suey *
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 199 FARMER'S CHOP SUEY 20 Min.
1 small iceberg or romaine lettuce, washed, dried, and coarsely
chopped
2 cups spinach, coarsely chopped
6 radishes, sliced
1 medium cucumber, peeled and sliced
1 large tomato, cubed
1 green pepper, sliced
1 small sweet red pepper, sliced (optional)
1-4 tablespoons seal I ions, sliced, according to taste
Vi cup sour cream
1 cup creamed cottage cheese
1 teaspoon dried dill or 1 tablespoon fresh dill
'/s teaspoon dried tarragon
Sea salt
Fresh ground black pepper
Combine all vegetables in large bowl. Mix together sour cream and cot
tage cheese in small bowl. Add dill, tarragon, sea salt, and pepper to
taste. Pour over salad, and toss well. A perfect main-course salad for dairy
lovers! Serves 2.
Freeze J or 2 large bananas, peeled, for tomorrow's Smoothie before going to
bed.
DAY TWENTY—SATURDAY
BREAKFAST:
Same as Day One, or Berry Smoothie. *
LUNCH:
Fresh fruit or carrot juice (optional)
Avotillas,* or Energy Salad (see page 149)
200 • FIT FOR LIFE DINNER:
Couscous, * and French Peas and Lettuce, * or Baked Garden
Vegetables *
Salade Parisienne with Asparagus (see page 173)
BERRY SMOOTHIE 3 Min.
1 cup fresh orange, apple, or tangerine juice
1 cup fresh or frozen berries—strawberries, raspberries, or blueberries
1 or 2 large bananas, fresh or frozen
Combine all ingredients in blender until smooth and thick. Kids love
these!
NOTE: You can substitute any fruit you like for the berries.
AVOTILLAS 5 Min.
3 corn tortillas
Vi avocado, cut into 6 slices
Mayonnaise or mustard
Spike (optional)
Alfalfa sprouts
Heat tortillas in hot dry skillet. Spread with mayonnaise or mustard.
Place 2 slices avocado down center of each. Sprinkle with Spike. Add
layer of sprouts. Roll tightly. Serves I.
COUSCOUS 15Min.
Couscous recipes tend to vary slightly. This one is basic, but if the recipe
on your box of couscous is different, follow it. It will be correct for that
particular grade of couscous.
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 207 2 cups water
1 cup couscous
2 tablespoons sweet butter
V*—Vi teaspoon sea salt
Bring water to a boil. Add couscous, butter, and sea salt, and simmer,
stirring continuously, for about 2 minutes or until most of water is ab
sorbed. Remove from heat, cover, and allow to stand for 10—15 minutes.
Serves 2-3.
FRENCH PEAS AND LETTUCE
2 tablespoons sweet butter
1 clove garlic, halved or minced
3 cups fresh or frozen peas (If you are using


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