 helping professions to understand the principles of
effective living. You don’t learn them in a classroom or in a book.
You learn them by being committed to your own happiness and by
doing something about it. This is something I work on every day,
while simultaneously helping others to make similar choices.
Each chapter of this book is written like a counseling session. This
approach is aimed at providing as much opportunity for self-help
as possible. A particular erroneous zone, or kind of self-destructive
behavior, is explored, and the historical antecedents for the behavior
in our culture (and therefore in you) are examined. The emphasis is
on helping you understand why you2 / Your Erroneous Zonesare trapped in this self-defeating zone. Then specific behaviors that
fall into this erroneous zone are detailed. The types of behavior we’re
talking about are everyday acts that may seem perfectly acceptable,
but are, in reality, harmful to your own happiness. There are no ex-
amples from severe emotionally disturbed clinical cases, but rather
the daily neurotic messages that we all send out. After a look at the
behaviors in the erroneous zone we go on to an examination of the
reasons  for hanging onto behavior which does not make you happy.
This entails a hard look at the psychological support system that
you have erected to maintain self-defeating behavior, rather than
giving it up. This section is an attempt to answer the questions,
“What do I get out of my behavior?” and “Why does it persist if it
is injurious to me?” As you examine each erroneous zone, you’ll
undoubtedly note that each of the “payoff” sections has similar
messages. You’ll discover that the reasons for keeping neurotic be-
havior are fairly consistent across all of the erroneous zones. Essen-
tially it is safer to hang onto a learned response, even if it is self-de-
structive. Moreover, you can eliminate having to change and take
responsibility if you keep the erroneous zones intact. These payoffs
of safety and security will be evident throughout the book. You’ll
begin to see that your psychological maintenance system functions
to keep blame off you and the opportunity for change at bay. The
fact that you maintain many self-defeating behaviors for the same
reason only makes total growth more approachable. Eliminate these
reasons and you’ll eradicate your erroneous zones.
Each chapter concludes with some straightforward strategies for
eliminating self-nullifying behavior. This format is exactly what a
counseling session is all about; that is, exploration of the difficulty
and where it surfaces, a look at the self-defeating behavior, insight
into the “Why” of the behavior and concrete strategies for eliminating
the troublesome area.
Occasionally this approach may strike you as repetitious. That’s
a good sign—a sign of effective thinking. I have been aINTRODUCTION—A PERSONAL STATEMENT  / 3therapist for many years. I know that effective thinking—thinking
which can alter self-destructive behavior—does not occur just be-
cause something is said. An insight must be repeated, and repeated,
and repeated again. Only then, when it is fully accepted and under-
stood, do you begin to alter behavior. It is for this reason that certain
themes must be hammered at again and again in the pages of this
book, just as they must be brought up again and again in successive
counseling sessions.
There are two central themes that wind throughout the pages of
this book. The first involves your ability to make choices about your
own emotions. Begin to examine your life in the light of choices you
have made or failed to make. This puts all responsibility for what
you are and how you feel on you. Becoming happier and more ef-
fective will mean becoming more aware of the choices that are
available to you. YOU ARE THE SUM TOTAL OF YOUR CHOICES,
and I am just “far out” enough to believe that with an appropriate
amount of motivation and effort you can be anything you choose.
The second theme that will be emphasized within these pages is
that of taking charge of your present moments. This is a phrase that
will reappear many times. It is an essential part of eliminating your
erroneous zones and creating your happiness. There is only one
moment in which you can experience anything, and that is now, yet
a great deal of time is thrown away by dwelling on past or future
experiences. Turning your now into total fulfillment is the touchstone
of effective living, and virtually all self-defeating behaviors (erro-
neous zones) are efforts at living in a moment other than the current
one.
Choice and present-moment living will be stressed on almost
every page of this book. With a careful reading, you’ll soon begin
to ask yourself questions. that have never occurred to you before.
“Why am I choosing to feel upset right now?” and “How can I make
more effective use of my present moments?” are the internal queries
of a person moving away from erroneous zones toward self-reliance
and happiness.4 / Your Erroneous ZonesThis book concludes with a brief portrait of a person who has
eliminated all erroneous zones and is living in an internally rather
than externally controlled emotional world. The following twenty-
five questions are designed to measure your capacity to choose
happiness and fulfillment. Go through the questions as objectively
as possible and assess yourself and how you live your present mo-
ments. “Yes” responses indicate personal mastery and effective
choice-making.
1. Do you believe that your mind is your own? (Chapter I)
2. Are you capable of controlling your own feelings? (Chapter
I)
3. Are you motivated from within rather than from without?
(Chapter VII)
4. Are you free from the need for approval? (Chapter III)
5. Do you set up your own rules of conduct for yourself?
(Chapter VII)
6. Are you free from the desire for justice and fairness? (Chapter
VIII)
7. Can you accept yourself and avoid complaining? (Chapter
II)
8. Are you free from hero worship? (Chapter VIII)
9. Are you a doer rather than a critic? (Chapter IX)
10. Do you welcome the mysterious and the unknown? (Chapter
VI)
11. Can you avoid describing yourself in absolute terms?
(Chapter IV)
12. Can you love yourself at all times? (Chapter II)
13. Can you grow your own roots? (Chapter X)
14. Have you eliminated all dependency relationships? (Chapter
X)
15. Have you eliminated all blame and fault-finding in your life?
(Chapter VII)
16. Are you free from ever feeling guilty? (Chapter V)INTRODUCTION—A PERSONAL STATEMENT  / 517. Are you able to avoid worrying about the future? (Chapter
V)
18. Can you give and receive love? (Chapter II)
19. Can you avoid immobilizing anger in your life? (Chapter XI)
20. Have you eliminated procrastination as a life-style? (Chapter
IX)
21. Have you learned to fail effectively? (Chapter VI)
22. Can you enjoy spontaneously without having a plan?
(Chapter VI)
23. Can you appreciate and create humor? (Chapter XI)
24. Are you treated by others the way you want to be? (Chapter
X)
25. Are you motivated by your potential for growth, rather than
a need to repair your deficiencies? (Chapter I)
At any given moment of your life, you can choose to say yes to
all of the questions above if you are willing to repeal many “shoulds”
and “oughts” that you have learned throughout your life. The real
choice is whether you decide to be personally free or remain chained
to the expectations that others have of you.
A friend of mine, Doris Warshay, after hearing one of my lectures,
wrote a poem to me which she titled New Directions.
I want to travel as far as I can go,
I want to reach the joy that’s in my soul,
And change the limitations that I know,
And feel my mind and spirit grow;
I want to live, exist, “to be,”
And hear the truths inside of me.
I trust this book will help you to eliminate any “worms” or
blinders that may be keeping you from beautiful new experiences
and to discover and choose your own new directions.6 / Your Erroneous ZonesI
TAKING CHARGE OF
YOURSELF
The essence of greatness is the ability to choose personal fulfillment
in circumstances where others choose madness.
Look over your shoulder. You will notice a constant companion.
For want of a better name, call him Your-Own-Death.  You can fear
this visitor or use him for your personal gain. The choice is up to
you.
With death so endless a proposition and life so breathtakingly
brief, ask yourself, “Should I avoid doing the things I really want to
do?” “Should I live my life as others want me to?” “Are things  im-
portant to accumulate?” “Is putting it off the way to live?” Chances
are your answers can be summed up in a few words: Live…Be
You…Enjoy…Love.
You can fear your death, ineffectually, or you can use it to help
you learn to live effectively. Listen to Tolstoy’s Ivan Ilych as he
awaits the great leveler, contemplating a past which was thoroughly
dominated by others, a life in which he had given up control of
himself in order to fit into a system.
7“What if my whole life has been wrong?” It occurred to him
that what had appeared perfectly impossible before, namely
that he had not


 and/or from friends or family members who
regularly eat healthy foods. In particular the Weston A. Price Foundation offers support on finding
farm-fresh food, and you can meet people who are cooking in healthier ways. Find your local chapter
at:
www.westonaprice.org/find-a-local-chapter
Support with Specific Dental Issues
Please keep in mind that my expertise is in healing and preventing cavities naturally with nutrition. If
you have a difficult or painful tooth, I have offered you the best available information on how to heal
teeth naturally in this book. My general advice is to take a two-pronged approach to improve your
diet as best as you can, and to consult with an excellent dentist on whether specifically damaged teeth
need dental treatments, and what type of treatments would be best. Resources in finding an excellent
dentist are given in the dentistry chapter. I cannot replace the practical hands-on experience of a good
dentist who is required to perform the treatment. Some dentists from my resource page will offer
phone consultations for advice on dental treatments.www.curetoothdecay.com/Dentistry/find_best_dentist.htm
Book Readers’ E-mail List
Readers of this book can sign up on a special e-mail list for book readers only, so I can e-mail you
with the latest tips, interviews and important updates to help you stay on top of your cavity healing
program.
www.curetoothdecay.com/subscribe
Getting Cod Liver Oil and Butter Oil
Green Pasture's makes the best and highest quality high vitamin butter oil and fermented cod liver oil
on the market. These can be easily purchased at the

Cod Liver Oil Shop
,
www.codliveroilshop.com
Natural and Holistic Tooth Care Products
Many of the highest quality natural and herbal dental care products on the market can be purchased for
reasonable prices at the Holistic Dental Store. I recommend using this store.
www.holisticdentalstore.com
Give Support
Readers like you can make a difference in the world. Portions of this book would not exist if readers
had not submitted and shared with me their own knowledge or stories about healing cavities. There
are many ways to give back. You can send me your feedback on the book including personal
testimonials and expertise, or let me know about unclear parts of the text. You can share this book or
the knowledge you have learned with your friends and family. You can show my book to people in the
media, or write articles, or share online on social networking sites to help spread the word about
healing tooth decay naturally. You can give presentations and teach people how to heal cavities.
Regarding any of these pertinent topics, please write to me at: comments@curetoothdecay.com I will
read all of the feedback I receive although it could take four weeks or longer for you to receive a
reply depending on if I am traveling.
Healthy Teeth Are Your Birthright
Let us remember the words of nutrition pioneer Dr. Weston Price:
Tooth decay is not only unnecessary, but an indication of our divergence from Nature's
fundamental laws of life and health.
5
It is true when Dr. Price said that, “Great harm is done, in my judgment, by the sale and use of
substitutes for natural foods.”
6
 There is no other way that I am aware of to be healthy without
approaching dental problems directly through improved lifestyle and eating habits. Great harm has
been done to our teeth and bones because mere facsimiles of food have replaced real, nutrient-rich
food.In the absence of a dental system that values care, awareness and health, is a conventional dental
system of suffering which values secrecy, hiding evidence, false truths, and outwardly hurtful
treatments. This tired and destructive way of providing dental care is coming to an end, and thus we
find ourselves at a crossroads. This crux relates to a larger story of humanity and our beliefs about
ourselves. We are still holding onto the old belief pattern that having a human body is wrong and
sinful, and that a better and healthier reality lies somewhere else. Based on this belief system is the
justification that humans are meant to suffer because to simply exist, is to be imperfect. If it were true
that our purpose is to suffer, then diseases like tooth decay would not be curable. And because of this
belief system, its treatments would necessarily involve suffering, pain and disease.
There is a new belief pattern also forming. This belief system affirms that being a human is not wrong
or sinful. And therefore if we are suffering, it must not be from our predetermined state of existence,
but from self-inflicted suffering from human ignorance. Our suffering is somehow our responsibility.
And what is our responsibility lies within our power to change.
We are here to live in Nature's abundance through following Nature’s laws. In following these laws
we will see that there is no predestined fate of suffering, but rather that human suffering is self-
inflicted when we oppose the natural order of life. When we realign with Nature’s principles, we
connect ourselves with our innate goodness and power to heal, and we move towards balance.
I want to share with you the teachings of our indigenous friends, the Aborigines. Living in harmony
with the land and immune to tooth decay, they believed "that life consists in serving others as one
would wish to be served."
7
 In the absence of the practice of this philosophy, which is also
interwoven in many of the world’s religions, a system of health care ¾ including dental care ¾ has
emerged that is driven more by profit than by the higher motive of service to others. We have all
suffered greatly as a result.
I invite you to bring this spirit of service into your life and into the lives of your friends and family. It
is this liberator of goodness that has inspired me to create and share with you the possibility of
healing your teeth and gums. For I, too, have committed myself to be of service to others, and this
book is one of the results.
We can continue to lie and dishonor our own true selves and believe that diseases like tooth decay
are not curable. But it is time to move away from this limiting belief. The cause of tooth decay is
known: it is a faulty diet. From this knowledge, let us become empowered to take more responsibility
for our dental health.
The decision now rests within your hands. Do you take the bold step to ask, “How can I be of service
to life?” which of course includes taking excellent care of yourself, your teeth and your gums. Or do
you choose the old way of convenience, of using foods that stimulate rather than nourish your body.
Make the commitment to yourself, a commitment to making changes in your diet and lifestyle and let
food be your medicine. Yes, it takes work to be healthier and to obtain higher quality foods. But you
deserve a healthier life and a healthier mouth. And your community, your friends and family deserve
you to be healthy for their sakes as well.You are not here to suffer; you are here to heal your suffering!
Ramiel
Chapter 10 References
1
 Price, W. A. Nutrition and Physical Degeneration 6th Edition. La Mesa: Price-Pottenger Nutrition Foundation; 2004:288.
2
 Ibid., 430.
3
 Ibid., 289.
4
 Ibid., 64.
5
 Ibid. 415.
6
 Ibid. 294.
7
 op. cit., p. 170.* * *Bonus Chapter
Remineralize and Repair Your Child’s Tooth
Cavities Naturally
Disclaimer for Children's Section
Your child's health is a delicate matter. This material has been written and published solely for
educational purposes and is not intended as a replacement for medical or dental advice. The author
and publisher shall have neither liability nor responsibility to any person or entity with respect to any
loss, damage or injury caused, or alleged to be caused directly or indirectly by the information
contained in this book.
Only you can make the best decisions for your child. I strongly advise you to play an active role and
to carefully monitor your child's teeth for decay.
Note:
 The material in this chapter can also be useful for adults healing their own cavities.
The Depths of Despair
With our daughter facing severe tooth decay, my partner and I both experienced a substantial amount
of fear. Watching our daughter's teeth decay before our eyes created a feeling of shock within us. I
experienced a tangible terror and sense of powerlessness because my child's body was clearly in less
than ideal health. This sinking feeling of fear and helplessness would occur frequently and it is one of
the most painful feelings for any parent to experience. Almost every time our daughter pointed to her
mouth when she was between 12-20 months old, Michelle and I thought, “Oh no, she has a toothache;
what do we do?” If you experience even half of that fear on behalf of your child’s health, please know
that it is utterly normal to feel this way. Our children are so precious to us; we do not want them to
suffer. However, out of the depths of my despair, I have begun to experience my greatest faith and an
unsurpassed trust and safety in life, in nature, and in the world.
Many parents are concerned about the long term effects of their children's tooth decay, if the tooth
decay is not treated by a dentist with dental surgery. My daughter is now close to seven years old.
Her teeth are healthy and pain-free, and her adult teeth are strong, white and cavity-free. I have heard
of similar happy outcomes. Many times


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<|eot_id|><|begin_of_text|>What	People	Are	Saying	About
Never	Be	Sick	Again	.	.	.
“Raymond	Francis	will	give	you	the	information	you	require—	and	if	you
combine	it	with	inspiration,	self-esteem	and	self-love,	you	will	accomplish
wonders.	Take	your	health	into	your	own	hands—choose	life	and
Never	Be	Sick
Again
!”
—Bernie	Siegel,	M.D.
author	of
Love,	Medicine	&	Miracles
and
Prescriptions	for	Living
“The	world	is	a	better	place	for	Raymond	Francis	and	his	work.	He	brings
hope	and	inspiration	to	those	who	seek	the	path	out	of	illness	to	sustained	health
and	well-being.	For	the	many	health	mysteries	caused	by	nutritional	deficits,
overload	of	toxins	and	neuro-immuno-hormonal	dysfunctions,	this	book	is	a
necessary	and	joyful	treasure.”
—Russ	Jaffe,	M.D.
fellow,	Health	Studies	Collegium
fellow,	National	Academy	of	Clinical	Biochemistry
“You	must	read	this	inspiring	story	and	learn	how	one	man	overcame	his	own
illness	to	become	a	fine	educator	in	the	science	of	health	maintenance.	With	our
current	medical	system	failing	miserably	to	treat	or	prevent	a	wide	variety	of
illnesses,	this	book	is	a	timely	contribution.”
—Hyla	Cass,	M.D.
author	of
Natural	Highs
and
St.	John’s	Wort:	Nature’s	Blues	Buster
Raymond	Francis’s	brush	with	death	as	a	patient	draws	the	reader	to
appreciate	the	lessons	he	has	learned.
Never	Be	Sick	Again
paints	a	clear	picture
of	the	choices	that	you	can	make	to	attain	a	healthier	life.	With	the	skill	of	a
master	teacher,	he	places	these	choices	within	reach.”
—Richard	Kunin,	M.D.
president,	Society	for	Orthomolecular	Health	Medicine
author	of
Mega-Nutrition
“
Never	Be	Sick	Again
presents	a	revolutionary	new	understanding	of	health
and	disease.	Raymond	Francis	empowers	readers	and	puts	them	back	in	charge
of	their	health.	This	important	book	offers	keen	insights	into	the	shifts	inthinking	about	health;	it	is	a	prelude	to	what	medicine	in	the	future	must
become.”
—Al	Lemerande	Jr.,	M.D.
director	of	medical	programs,
Advanced	Physicians	Medical	Group
author	of
Dynamic	Health	Through	Nutrition
“Reading
Never	Be	Sick	Again
is	like	learning	health	in	one	lesson.	This	book
cuts	through	the	complexity	of	health	and	disease	with	the	simple,	yet
revolutionary,	concept	of
one	disease,	two	causes
and
six	pathways.
This	is
future	medicine	now!”
—Len	Saputo,	M.D.
medical	director,	Health	Medicine	InstituteNEVER
BE	SICK
AGAIN
O
NE
	D
ISEASE
	•
T
WO
	C
AUSES
•
S
IX
	P
ATHWAYS
H
EALTH
	I
S	A
C
HOICE
L
EARN
	H
OW	TO
C
HOOSE
	I
T
Raymond	Francis,	M.Sc.
with	Kester	Cotton
Foreword	by	Harvey	Diamond
Coauthor	of	the	#1
NY	Times	Bestseller
Fit	for	Life
Health	Communications,	Inc.
Deerfield	Beach,	Florida
www.hcibooks.comNever	Be	Sick	Again
and	the	information	contained	in	this	book	are	not	intended	as	a	substitute	for	the
advice	and/or	medical	care	of	the	reader’s	physician,	nor	are	they	meant	to	discourage	or	dissuade	the
reader	from	the	advice	of	his	or	her	physician.	The	reader	should	regularly	consult	with	a	physician	in
matters	relating	to	his	or	her	health,	and	especially	with	regard	to	symptoms	that	may	require	diagnosis.
Any	eating	or	lifestyle	regimen	should	be	undertaken	under	the	direct	supervision	of	the	reader’s	physician.
Moreover,	anyone	with	chronic	or	serious	ailments	should	undertake	any	eating	and	lifestyle	program,
and/or	changes	to	his	or	her	personal	eating	and	lifestyle	regimen,	under	the	direct	supervision	of	his	or	her
physician.	If	the	reader	has	any	questions	concerning	the	information	presented	in	this	book,	or	its
application	to	his	or	her	particular	medical	profile,	or	if	the	reader	has	unusual	medical	or	nutritional	needs
or	constraints	that	may	conflict	with	the	advice	in	this	book,	he	or	she	should	consult	his	or	her	physician.	If
the	reader	is	pregnant	or	nursing	she	should	consult	her	physician	before	embarking	on	any	nutrition	or
lifestyle	program.
Library	of	Congress	Cataloging-in-Publication	Data
Francis,	Raymond,	1937–
			Never	be	sick	again	:	Raymond	Francis	with	Kester	Cotton	;	foreword	by	Harvey
Diamond.
						p.	cm.
			eISBN-13:	978-0-7573-9628-1			eISBN-10:	0-7573-9628-3
						1.	Health—Miscellanea.	2.	Self-care,	Health.	3.	Healing—Miscellanea.
4.	Health—Philosophy.	5.	Mind	and	body.	I.	Cotton,	Kester.	II.	Title.
RA776.5	.F736	2002
613—dc21
2002033399
©	2002	Raymond	Francis
All	rights	reserved.	Printed	in	the	United	States	of	America.	No	part	of	this	publication	may	be	reproduced,
stored	in	a	retrieval	system	or	transmitted	in	any	form	or	by	any	means,	electronic,	mechanical,
photocopying,	recording	or	otherwise,	without	the	written	permission	of	the	publisher.
HCI,	its	logos	and	marks	are	trademarks	of	Health	Communications,	Inc.
Publisher:	Health	Communications,	Inc.
		3201	S.W.	15th	Street
		Deerfield	Beach,	FL	33442-8190
R-02-07
Cover	design	by	Larissa	Hise	Henoch
Inside	design	by	Lisa	Camp	and	Dawn	Von	Strolley	GroveCONTENTS
Foreword
	by	Harvey	Diamond
Acknowledgments
Introduction
1.	I	Almost	Died
2.	Your	Potential	for	Health
3.	The	New	Theory	of	Health	and	Disease
4.	Choosing	Healthy	Cells
5.	The	Nutrition	Pathway
6.	The	Toxin	Pathway
7.	The	Psychological	Pathway
8.	The	Physical	Pathway
9.	The	Genetic	Pathway
10.	The	Medical	Pathway
11.	A	Shift	in	Perspective
References
Author’s	Note:	Going	Beyond	Health
Appendix	A:	Health	Information
Appendix	B:	Vitamin	Supplements
Appendix	C:	Foods	and	Personal	Products
Appendix	D:	Alternative	Cancer	Treatments
Appendix	E:	Improving	Vision
Appendix	F:	Health-E-America	FoundationF
OREWORD
N
ever	Be	Sick	Again
takes	the	mystery	out	of	disease.	This	groundbreaking
book	presents	a	revolutionary	theory	of	health	and	disease:	There	are	not
thousands	of	different	diseases,	but	only	one	disease:	malfunction


 not let yourself get dehy drated in the rst place. If in doubt, drink more, not
less. To determine how much water you need to drink, divide your body weight in half. That number
is the minimum number of ounces of water you should  drink daily.Adrenaline Dominance Diet
Page 14Vegetables
A diet centered on fresh, raw, organic green vegeta bles (combined with lean proteins) is one of the
best foundations for wellness (and for those trying  to lose weight, an excellent way to get lean as
quickly as possible). Green vegetables are the perf ect sugar source for the brain. They are an excelle nt
source of brous carbohydrates, contain relatively few calories, and it is virtually impossible to
overeat them. Eat as many vegetables as you can. Al l varieties are good.
Adrenaline Dominance Diet
Page 15Fruit
Fruits are excellent to include in a healthy diet. They provide a type of sugar called fructose, which  is
not utilized by the brain. The focus should be on l ow-glycemic fruits in order to lessen insulin
production. Choose among: cherries (a small amount), oranges (not
the juice), all berries, apricots, grapefruit, kiwi s, plums, peaches,
pears, green apples, and green bananas.
Fiber
Healthy, ber-rich foods lower cholesterol and bloo d pressure,
stabilize blood sugar levels, absorb toxins and poi sons, and scrub
the intestines, giving intestinal ora a place to c olonize. Healthy
choices include raw vegetables, nuts and seeds, oat meal (steel cut is
best), ground axseeds, and chia seeds.
Adrenaline Dominance Diet
Page 16Protein
Healthy sources of protein include: lean beef, poul try (skinless chicken, turkey breast), sh (includi ng
sardines), and seafood, as well as legumes (peas an d beans) of all kinds. Raw nuts (especially
almonds), seeds (ax, sesame, sunower, pumpkin, ch ia), and sprouts (sunower, broccoli, alfalfa)
are all good sources of protein. You may also inclu de eggs or egg whites, cottage cheese, and high-
protein whole grains (quinoa, millet, amaranth). Th e blue-green algae “superfoods” (sea greens,
spirulina, chlorella) supply protein, as does nutri tional yeast. A vegetarian or vegan can get plenty of
amino acids from the proteins available in vegetabl es, nuts, legumes, and superfoods.
Adrenaline Dominance Diet
Page 17Fats from plant sources are essential for hormonal balance, proper brain function, and weight loss.
Some of the healthiest fats come from olives, olive  oil, coconuts, coconut oil, MCT oil, avocados, nut s,
sh, and sh oil.Fats
"When it comes to weight, hormones have an intimate  relationship
– whether it be insulin, adrenaline, cortisol, or th yroid. Failure to
bring these hormones in balance can lead to a lifet ime of
frustration."
— Dr. PlattAdrenaline Dominance Diet
Page 18Green SmoothiesLow Glycemic Carbohydrates
Be sure to eat plenty of complex carbohydrates. The y are lling and provide long-term energy. These
include mixed salads, all low-carbohydrate vegetabl es (including a variety of greens), sprouts, brown
rice, steel-cut oatmeal, plain yogurt, ker, yams, and sweet potatoes.  Eat sweet potatoes that have
been sliced and fried in coconut oil as a side dish  rather than baking. They can also be used as a
bedtime snack.
A green smoothie is a blended drink consisting prim arily of leafy greens like kale, collard greens,
chard, spinach, lettuce, and wild greens, combined with fresh or frozen fruits like pineapple, mango,
apple, pear, peaches, berries, kiwis, and green ban anas. Smoothies offer an easily digested source of
all the nutrients from fruits and vegetables, inclu ding calcium, protein, vitamins, and minerals. Drin k
one green smoothie daily. Several recipes for green  smoothies are provided in the meal plan.Adrenaline Dominance Diet
Page 19
Foods to Avoid
Sugar
Avoid processed sugar and anything with sugar in it.
Dairy
Avoid milk, ice cream, and avored or sweetened yog urt. Use almond, rice, or coconut milk instead.
Grains
Avoid foods made with rened grains (white our) su ch as pasta, breads, pastries, and many cereals.
Choose products made with whole grains, such as mul tigrain or sprouted breads (Ezekiel is a good
brand), high ber cereals, vegetable pasta, and ax  and rice crackers.Adrenaline Dominance Diet
Page 20If you are serious about your health and you want m aximum benets from this program, alcoholic
beverages should be eliminated. Alcohol is a potent  diuretic. It draws water out of the cells and
increases the loss of water through the kidneys. Th is can cause dehydration and its associated
negative effects. If you are wanting to lose weight, avoid alcohol. In the body, the alcohol converts
into sugar, so the body will burn the alcohol for f uel instead of burning fat.
How to Navigate the Meal Plan
Below you will nd a 4 week meal plan sample.
You can choose to follow the meal plan exactly or c hoose a few new recipes every week. The meal
plan has been carefully created with healthy low gl ycemic carbs, healthy amounts of good fats,
resistant starch and lots of vegetables and low gly cemic fruits. This will help prevent adrenaline fro m
spiking.
Feel free to replace certain ingredients, swap arou nd proteins and simply make it your own by
following the food guidelines above or how to make your own meal ideas below. Alcohol
Adrenaline Dominance Diet
Page 21We have provided you with a 4 week meal plan below but here are some simple meal plan ideas to
add or replace to the meal plan. Mix and match get creative. MCT or coconut oil can easily be added
to the following simple meal suggestions.Make Your Own Meal
Eggs, scrambled with green vegetables
No-crust spinach quiche
Oatmeal with ax seeds, blueberries, or strawberries
Soup
Brown rice cereal with ax seeds, cinnamon, and sli vered almonds
Plain Greek yogurt with berries, sliced apples, and  cinnamon  Breakfast Ideas
Salad
Soup
Green smoothie or a protein drink with fruit
Burger or sandwich wrapped in lettuce leaves instea d of bread
Cottage cheese with berries or vegetables
Avocado, tomato, sprouts, and sliced cheese Lunch  Ideas
Lean meat, sh, or poultry
Green vegetables
Brown rice, brown rice pasta, or sweet potato
Beans Soup or stew
Chili with lean meat or turkey
Stir-fry Green smoothie  Dinner Ideas
Raw vegetables dipped in nut butter or hummus
Deviled or boiled eggs
Tuna, chicken, or shrimp salad
Cottage cheese
Nuts and seeds
Sliced apples with cinnamon
Raw food bar or low-carbohydrate bar
Bowl of mixed fruitSnack Ideas Adrenaline Dominance Diet
Page 22Serving sizes:
Breakfast, lunch and snacks are 1 serving.
Dinner is 4 servings to accommodate family members and
leftovers. Double up on recipes for leftovers or to
accommodate more family members.
Everything in grey is leftovers.
Week 3Click on the links below to download your sample me al
plans!
Week 1
Week 2
4 Week Meal Plan
Week 4
Adrenaline Dominance Diet
Page 23Dr. Michael E. Platt Dr. Platt has been a pioneer i n the research and advancement of the therapeutic
use of progesterone cream for use in managing adren aline and hormonal imbalance. Dr. Platt is
considered an important pioneer in observational, f unctional, alternative, and allopathic medicine
focused on bio-identical hormones and adrenaline ov erload. The Platt Wellness Center is unique in
that Dr. Platt offers his guidance on nutrition, su pplements and bioidentical creams to help facilitat e
healing using the innate power of the body to do so. He also directly answers questions sent to
questions@plattwellness.com. All clients are advise d to discuss his suggestions with their doctors
and other health care practitioners.  https://plattwellness.com/
Adrenaline Dominance Diet
Page 24
Karen Martel is a Certied Transformational Nutriti on Coach and Hormone Specialist. Founder of the
revolutionary program OnTrack a women’s hormone bala ncing & weight loss program. Host of the
top-rated women’s health podcast The Other Side of W eight Loss. After struggling with her own health
issues, Karen was determined to bring her knowledge  to others with a bold new approach to women’s
health and weight management. Karen's passion lies in helping women breakthrough weight loss
resistance and nd their personal weight loss code through diet variation and hormone optimization.
Karen is a health leader and


 forwarding off neg-
ative influences attacking us, whether disease-caus-
ing pathogens, negative emotions, or even black
magic. It is also the best mantra for awakening
Agni, either as the digestive fire or the fire of the
mind. It is good for burning up toxins, whether
physically or psychologically, and for cleansing the
channels. It increases Tejas and the perceptive pow-
ers of the mind (Buddhi) and gives control over our
desire nature. It is sacred to Shiva, the God of trans-
formation, and is the sound of Divine wrath.
AIM (pronounced 'aym'): a good mantra for improv-
ing concentration, right thinking, rational powers
and improving speech. It awakens and increases
intelligence (Buddhi), particularly in its creative
and expressive function (Buddhi-Manas coordina-
tion). It is helpful in mental and nervous disorders A234 Ayurveda and the Mind
for restoring powers of speech, communication, and
enabling the learning process to go on. It aids in the
control of the senses and mind. It is the sacred sound
of the Goddess of Wisdom, Sarasvati.
SHRIM (pronounced 'Shreem'): an important
mantra for promoting general health, beauty, cre-
ativity and prosperity. Shrim strengthens the plasma
and reproductive fluids, nourishing the nerves and
increases overall health and harmony. It gives refine-
ment and sensitivity to the mind, helping us sur-
render to the truth.
HRIM (pronounced 'hreem'): a mantra of cleansing,
purification and transformation. It gives energy, joy
and ecstasy, but initially causes atonement and
realignment. It aids any detoxification process. It is
the main mantra of the Goddess or Divine Mother
and grants all her blessings.
KRIM (pronounced as in 'cream'): gives the capaci-
ty for work and action and adds power and efficacy
to what we do. It improves our capacity to make
positive changes in life. It is good for chanting while
making food or herbal preparations because it allows
them to work better.
KLIM (pronounced 'kleem'): gives strength, sexual
vitality and control of the emotional nature. It
increases Kapha and Ojas. It grounds us and gives us
balance. It also promotes artistic skills and imagina-
tion.
SHAM (with 'a' as in 'the'): a mantra of peace that
can be used generally for promoting calm, detach-
ment and contentment. It is good for mental and
nervous disorders of a Rajasic nature: for stress, anx- The Healing Power of Mantra 235 A
iety, disturbed emotions, tremors, shaking or palpi-
tations. It is particularly useful in chronic degenera-
tive nervous system disorders.
SHUM (pronounced as in'shoe' but with the vowel
not drawn out as long): increases vitality, energy, fer-
tility and sexual vigor. Helps with the creative and
artistic powers of the mind.
SOM (pronounced like 'home'): increases energy,
vitality, joy, delight and creativity. It increases Ojas
and strengthens the mind, heart and nerves. It is
good for rejuvenation and tonification therapies.
GAM (like gum): gives knowledge, intelligence,
mathematical and scientific ability, logic, verbal
skills, mental stability, patience and endurance. Pro-
vides Ojas to the mind and strengthens the Buddhi.
HAUM (like owl): gives strength, power, wisdom,
transcendence and transformation. Increases Prana
and Tejas. It is also a Shiva mantra.
Mantras and the Elements
The five elements, and their respective sense organs and
organs of action, are purified strengthened and harmonized
by their respective mantras. These relate to the different
chakras (see following table). Ayurveda and the Mind
Mantra Chakra Element Sense Organ Organ of Action
LAM Root Earth Smell Organs of
Elimination
YAM Sex Water Taste Organs of
Reproduction
RAM Navel Fire Sight Feet
YAM Heart Air Touch Hands
HAM Throat Ether Hearing Speech
KSHAM Third Eye Mind-Space Mind
OM Head Consciousness Consciousness
Space
In each case the 'a' sound is short, just like the vowel
sound in our word 'the.' These mantras also strengthen the
systems they govern.
Mantra and the Bodily Tissues
Similar mantras relate to the seven tissues (dhatus) of
the physical body and can be used to strengthen them.
Again the 'a' sound is short, just the vowel sound in the
word 'the.' If a particular tissue is deficient, the respective
mantra can be used to increase it. If a particular tissue is
unstable, the mantra can stabilize it. The mantra SHAM
calms the mind through strengthening the nervous sys-
tem. The mantra SAM calms the emotional nature
through strengthening the reproductive tissue.
1) Plasma, Air YAM
2) Blood, Fire RAM
3) Muscle, Earth LAM
4) Fat, Water YAM
5) BoneSHAM (as in ship) The Healing Power of Mantra 237 a
6) NerveSHAM (as in shut)
7) Reproductive SAM
Mantras, Shapes and Colors
Mantras can be combined with shapes and colors for
added efficacy. The main shapes used reflect the five ele-
ments. Shapes along with their respective elemental forms
increase the elements involved and decrease those of oppo-
site qualities.
1)LAM Earth yellow square
2) YAM Water white crescent moon
3) RAM Fire red upward pointing triangle
4) YAM Air smoky colored six-pointed star
5) HAM Ether circle, dark blue in color
6) KSHAM Mind point, dark blue in color
For developing mental stability and emotional calm,
and for promoting constructive activity, one should
meditate upon a yellow square in the root or earth
chakra in which the mantra LAM is resounding.
For developing receptivity, creativity, emotional
harmony, and the ability to absorb positive influ-
ences, one should meditate upon a white crescent
moon in the sex or water chakra in which the mantra
YAM is resounding.
For developing will, aspiration, courage and vitality,
one should meditate upon a red triangle in the navel
or fire chakra in which the mantra RAM is resound-
ing.
For love, devotion, and compassion, one should
meditate upon a smoky gray six-pointed star in the Ayurveda and the Mind
heart or air chakra in which the mantra YAM is
resounding.
For mental space, detachment, purity and wisdom,
one should meditate upon a dark blue circle in the
throat or ether chakra in which the mantra HAM is
resounding.
For developing concentration, perception and
insight, one should meditate upon a dark blue star
or point in the third eye or mind chakra in which
the mantra KSHAM is resounding.
Mantras and Yantras
Mantras can be used with specific geometrical counter-
parts called Yantras. These can be useful in psychological
disorders as well. However, this is a more technical subject
and there is not the space to go into it in this book.68
Of different yantras, the six-pointed star, combining
upward and downward facing triangles, is most harmoniz-
ing. The Sri Yantra or Sri Chakra is the most complex and
energizing of all the yantras. These are dealt with more
specifically in the Tantric approach.
Mantras and the Biological Humors
VATA: Mantras for Vata should be warm, soft, soothing
and calming. Vata types should not chant out loud or for
too long as this may have a depleting effect upon their
energy. After a few minutes of vocal chanting, they should
chant silently.
Too much of OM is not always good for Vata as it tends
to increase the space or ether in the mind, which in their
case is already too high. RAM is the best mantra for them
generally, as it is wanning, calming and protecting. The Healing Power of Mantra
HRIM is calming and energizing to their sensitive hearts.
PITTA: Mantras for Pitta should be cool, soothing and
calming. OM is excellent in this regard, also AIM, SHRIM
and SHAM, which cool respectively the mind, emotions
and nerves.
KAPHA: Kapha types do well with much vocal chant-
ing or singing. Mantras for them should be warm, stimu-
lating and activating. HUM is excellent, also OM and
AIM, which expand awareness and perception.69
Mantras and Consciousness
Mantras aid in all the functions of the mind.
Outer Mind (Manas)
Earth, Water and Ojas are predominant mantras, like
KLIM or SHRIM, strengthen the outer mind. The chant-
ing and singing of mantras is important on this level, as is
repetition of mantra with a low voice.
Intelligence (Buddhi)
Fire and Tejas predominant mantras are good for the
intelligence, like HUM or HRIM. Meditating upon the
meaning of mantras


garlic
salt and black peppercorns
Put pig trotters into a large pan, fill it up with water, add salt and a tea
spoon of black peppercorns. Bring up to boil, reduce heat to a minimum,
cover with a lid and let it simmer for 3 hours.
In the meantime cook a large carrot by steaming, cool it down and cut
into thin slices. You can cut it into decorative slices if you have the tools for
doing that.
When the meat stock is ready take the pig trotters out and pour the stock through a sieve into a separate pan. Let the trotters cool down completely.
Take all the meats (including the skin and other soft tissues) from the pig
trotters, completely stripping the bones. Cut the meat into small pieces.
In a large deep tray lay the pieces of meat, the carrot pieces and thin slices
of garlic. You can add more or less garlic to your family's taste. Pour the meat
stock to fill the tray to 3L Place it in the refrigerator for the jelly to set. You can
also set this jelly in different jelly shapes and dishes as individual servings.
This dish is wonderful to have on a hot summer's day. It contains a lot of
nourishing substances, including gelatine, glucosamine, glycoproteins,
phospholipids and others and is considered to be a folk remedy for
digestive problems.
4. Fats for cooking
Cooking (roasting, frying, etc.) should be done with fully saturated fats,
because these fats do not alter their chemical structure when heated.
These fats are: pork dripping, goose fat, duck fat, natural lard, lamb fat,
coconut oil, butter and ghee. You can purchase many of these fats in shops.
It is also easy to make many of these fats at home which has an advantage:
you know exactly what is in it. For more information on this subject please
look in the chapter: Fats: the good and the bad.
Ghee
Ghee is a clarified butter. It is traditionally used in many cultures around
the world for cooking and baking. Butter can be used for cooking very
effectively. However, small amounts of whey in the butter often burn. Also
whey contains lactose and some milk proteins, which many GAPS patients
have to avoid in the initial stages of the diet. Ghee on the other hand does
not contain any whey, milk protein or lactose at all, just milk fat, and does
not burn.
Preheat your oven to around 6o-i20°C (250°F). Put a large block of
organic, preferably unsalted butter into a metal dish or pan. Leave it in the
oven for 45-60 minutes. Take it out and carefully pore the golden fat from
the top (ghee), making sure that the white liquid at the bottom stays in the
pan. Discard the white liquid. Keep in glass jars and refrigerate.
Goose or duck fat
Roast a goose or a duck in the oven in the usual way. Take the bird out and
pour the fat through a cheese-cloth or a fine metal sieve. Keep in glass jars and refrigerate. Use for cooking meats and vegetables. These fats give a
nice flavour to roasted vegetables in particular.
Pork, lamb or beef fat (lard)
You can collect these fats in much the same way as the duck and goose fats.
You need any bits of fat from the animal. It is particularly good to use internal
fat layer from the animal, which the butcher often gives away almost free.
You will be amazed how much cooking fat you will collect from a fairly small
piece. It is wise to use organic animals for this purpose, as fat is a natural
body storage for various toxins. Investing in a small piece of organic fat once
or twice a year will not cost you much and will last for many months.
Roast the fat on a fairly low heat (i2o-i30°C) for 2-3 hours depending on
the size of the piece. Pour the fat through the cheese-cloth or a fine metal
sieve. Store in glass jars and refrigerate.
Coconut  oil is very good for cooking. It contains largely saturated fats and
hence does not change its chemical structure, when heated. However,
make sure that you buy good quality natural coconut oil, as a lot of brands,
sold in the west have been hydrogenated to increase shelf-life.
5. Main dishes
An Italian meat casserole
This is an alternative way of making an excellent meat stock as well as
preparing a meal for the whole family. You can use any of the following: a
leg or a shoulder of lamb, a joint of pork, a joint of beef, a pheasant, 2-4
pigeons, 2 quails, a joint of venison, a whole chicken, turkey legs. You need
a large casserole with a lid for this dish. Put your meat joint or a whole
bird(s) into the casserole, add water to fill % of the casserole, add some salt,
pepper corns, dried herbs to taste, bay leaves and a sprig of rosemary.
Cover with the lid and put into the oven for 5-6 hours on low heat
(125-140°C or 250°F). Add various vegetables 40-50 minutes before your
dinner time into the casserole: rosettes of broccoli and cauliflower, whole
peeled small red or white onions, Brussels sprouts and large pieces of
carrots. When ready take the meat and vegetables out and serve to
your family. Put the meat stock through a sieve and serve it in bouillon
cups with the dinner. Meat stock left from this dinner will keep well in the
refrigerator and can be used for making soups or warming up as a nourish
ing drink. Stuffed peppers
6 large peppers (a combination of green, red, yellow and orange)
7* kg of minced meat (a mixture ofL pork and lL beef is best)
2 medium-size carrots
I large onion
salt and pepper
Grind the carrots and chop the onion. Mix them well together with the
minced meat adding salt and pepper to taste.
Cut off the tops of the peppers and take out the seeds. Fill the peppers
with the mixture of the meat and vegetables. Place the stuffed peppers
upright into a pan. You will need the correct size pan to fit all the peppers,
so they stand upright and support each other. Add 3-4 cups of water to the
bottom of the pan and cover it with the lid. Bring up to boil, reduce the heat
to a minimum and simmer for an hour. Serve a pepper per person with a
ladle of the stock from the bottom (best to serve in a soup bowl}. Put a
tablespoon of your home-made yoghurt (if well tolerated) with a clove of
crushed garlic mixed into it. Garnish with chopped parsley.
Meatballs
500g of minced meat (a mixture of pork and beef is best)
1 large onion
lh red pepper
1 courgette
2 tablespoons of chopped fresh garlic
1 tablespoon tomato puree
salt, pepper, 2-3 bay leaves
To make the sauce cover the bottom of the pan with water 3-4 cm high. Mix
into the water tomato paste, salt and pepper. Bring to boil. With your hands
shape balls out of the mincemeat about 4 cm in diameter. Put the balls one
at a time into the boiling sauce. Make sure that you use a large enough pan
to fit all the balls in one layer. Cover with the lid and simmer on low heat for
30 minutes.
In the meantime prepare the vegetables. Finely chop the onion and red
pepper. Cut the courgette into small cubes. Chop the garlic.
After cooking the meatballs for 30 minutes add the chopped onion,
pepper and courgette, mix with the sauce gently in order to preserve the shape of the meatballs. Cover and cook for another 25 minutes. Add the
bay leaves and garlic. Cover and turn the heat off. Let it sit for 10 minutes
before serving. Sprinkle with finely chopped coriander and serve with
cooked vegetables.
Meat cutlets
5oog of minced pork
5oog of minced beef or lamb
1 large onion, finely chopped
salt and pepper
Mix all the ingredients well and make oval shaped cutlets. In a frying pan
warm up some pork dripping (goose or duck fat) and fry the cutlets slightly
on both sides. Place the cutlets into a greased baking tray add 7 2 a cup of
water and bake in the oven for 40 minutes at 150-170*0 (300-350 oF). Serve
with cooked vegetables and a salad.
Fish cutlets
2-3 fairly large freshwater or sea fish, a mixture of
different fish works very well
3-5 tablespoons of butter (ghee, goose fat, duck fat,
pork dripping or coconut oil)
1-2 cups of shredded coconut
salt and pepper
Cut all the meat off the fish, remove skin and large bones. Use the bones,
heads and skin for making a very nourishing fish stock (recipe in the soup
section). Alternatively you can buy fish fillets already without skin and
large bones.
In the food processor put the meat of


j)erhapssome
muchmoreagitatingquestion—tintscausingthepatientthe
eifortofmemory,orworsestill,ofdecision,alloveragain.It
isreallylessexertiontohimtodothesethingsforhimself.This
isthealmostuniversalexperienceofoccupiedinvalids.
Thisbringsustoanothercaution.Neverspeaktoaninvali<l
frombehind,norfromthedoor,norfromanydistancefromhim,
norwhenheisdoinganything.
Ifweconsiderthesething.s,which.aref.acts,notfancies,we
shallrememberthatwearedoingpositiveinjurybyinterrupting,
by“startlingafanciful”jierson,asitiscalled.Al.is!itisno
fancy.
Iftheinv.alidisforced,byhis.avocations,tocontinueoccu|<a-
tionsrequiringmuchthinking,theinjuryisdoublygre.at.In
feedingap.atientsufferingunderdeliriumorstuporyoum.ay
8ufloc.atehim,bygivinghimhisfoodsuddenly;butifyourub
hislij)Sgentlywithaspoon,andthus.attr.octhisattention,he
willswallowthefoodunconsciously,butwithperfectsafely.
Thusitiswiththebrain.Ifyouofferitathought,especially
onerequiringadecision,.abrujitly,youdoit;irealnotfanciful
injury.Neverspeaktoasickpersonsuddenly;but,atthe
sametime,donotkeephisexpectationonthetip-toe.
Thisrule,indeed,appliestothewellquiteasmuchastothe
sick.Ihaveneverknownpersonswhoexposedthemselvesfor
ye.arstcconstantinterruptionwhodidnotmuddleawaytheir
intellectsbyitathast.Theprocesswiththemmaybeaccom-
plishedwithoutpain.Withthesick,paingiveswarningofthe
injury.
Donotmeetoroverbake.apatientwhoismoadiigaboutin
ordertospeaktohim,ortogivehimanymessageorletter.
Youmightjust.aswellgivehimaboxontheear.Ihaveseen
apatientfallfl.atonthegroundwhowasstandingwhenhis
nursec.ameintotheroom.Thisw.as.anaccidentwhichmight
havehajjpenedtothemostcarefulnui-se.Buttheotherisdone
withintention.Apatientinsuchastateisnotgoingtothe
E:istIndies.Ifyouwouldwaittenseconds,orwalktenyards
further,anyjourneyhecouldmakewouldbeover.Youdonot
knowtheeffortitistoai>atienttoremainstandingforevenu
quaiterofaminutetolistentoyou.IfILadnotseenthe
NOISE, 46
thingdonebythekindestimvsesandfriends,Isboiddhave
tlioughtthiscautionquitesiipeiiluous.
Itisabsolutelyessentialtlienthatanurseshouldlaythisdown
asapositiveruletoherself,nevertospeaktoanypatientwho
isstandingormoving,aslongassheexercisessolittleobservation
asnottoknowwhenapatientcannotbearit.Manyofthe
accidentswhichhapjienfromfeeblepatientstumblingdown
stairs,faintingaftergettingup,&c.,happensolelyfromthenurse
popjhngoutofadoortospeaktoapatientjustatthatmoment;
orfromhisfeai-ingthatshewilldoso.Andifthepatientwere
evenlefttohimself,tillhecansitdown,suchaccidentswould
muchseldomeroccur.Ifthemu'seaccompaniesthepatientlether
notcalluponhimtospeak.Itisincrediblethatnursescannot
picturetothemselvesthestrainupontheheart,thelungs,and
thebrain,whichtheactofmovingistoanyfeeblepatient.
Patientsareoftenaccusedofbeingableto“domuchmore
whennobodyisby.”Itisquitetruethattheycan.Unless
nui-sescanbebroughttoattendtoconsiderations ofthekindof
whichwehavegivenherebutafewspecimens,aveiyweak
patientfindsitreallymuchlessexertiontodothingsforhimself
thantoaskforthem.Andhewill,inordertodothem(very
innocentlyandfrominstinct),calculatethetimehisnurseis
likelytobeabsent,fromafearofher“cominginupon”himor
speakingtohim,justatthemomentwhenhefindsitquite
asmuchashecandotocrawlfromhisbedtohischair,orfrom
oneroomtoanother,ordownstairs,oroutofdoorsforafew
minutes.Someextracallmadeuponhisattentionatthat
momentwillquiteupsethim.Inthesecasesyoumaybesure
tl'iitapatientinthestatewohavedescribeddoesnotmakesuch
exertionsmorethanonceortwiceaday,andprobablymuch
aboutthesamehoureveryday.Anditishard,indeed,ifnurse
andfriendscannotcalculatesoastolethimmakethemundis-
turbed.Eemember,thatmanypatientscanwalkwhocannot
standorevensitup.Standing is,ofallpositions,themost
tryingtoaweakpatient.
Everythingyoudoinapatient’sroom,afterheis“putup”
forthenight,increasestenfoldtheriskofhishavingabad
night.But,ifyourousehimupafterhehasfallenasleep,you
donotrisk,yousecurehimabadnight.
OnehintIwouldgivetoallwhoattendorvisitthesick,toallwhohavetopronounceanopinionuponsicknessoritsprogress,
46 NOTESONNURSINO.
ComebackandlookJityourpatientaftarhehashadanhour’s
livelyconversationwithyou.Itisthebesttestofhisreal
stateweknow.Butneverpronounceu]>onhimfrommerely
seeingwhathedoes,orhowhelooks,duringsuchaconversation.
Learnalsocarefullyaxulexactly,ifyoucan,howhepassedthe
nightafterit.
Peojjierarely,ifever,faintwhilemakinganexertion.Itis
afteritisover.Indeed,almosteveryelfectofover-exertion
ajtpearsafter,notduringsuchexertion.Itisthehighestfolly
tojudgeofthesick,asissooftendone,whenyouseethem
merelyduringaperiodofexcitement.Peoplehavesometimes
diedofthatwhich,5thasbeenproclaimedatthetime,has“done
themnoharm.”
Asanoldexperiencednurse,Idomostearnestlyremonstrate
agiiinstallsuchcarelesswords.Ihaveknownj)atientsdelirious
allnight,.afterseeingavisitorwliocalledthem“better,”thought
they“onlywantedalittleamusement,’andwhoc.ameagain,
aaying,“Ihopeyouwerenottheworseformyvisit,”neither
w.aitingfor.ananswer,norevenlookingatthec.ase.Noreal
patientwillevers.ay,“Yes,but1w.asagreatdealtheworse.”
Itisnot,however,eitherdeathordeliriumofwhichthereis
evermostdangertothepatient.Unpcrceivedconsequencesare
f.armorelikelytoensue.Yov.willnotsufferbyknowingwhat
youh.avedone—thepoorpatientwill,.althoughhemaynotknow
either.Itwillnotbedirectlytracc.abletoitsrealcause,except
byaveryc.arefulobservantnurse.Theji.aticntwilloftennot
evenmentionwhathasdonehimmostharm.
Wh.atmostfrequentlyhappensisthis:thatapatientnever
sitsupagainaftersomeshock;thatapatientisneverableto
readorwrite.againaftersomeunusualexertionforceduponhim;
thatapatientisneverabletogooutagainaftersomeunreaaon-
.ablecalluponhim;thatheisobligedtogiveuphisworkorhis
onlyamusementforever;andbecausehedoesnotfalldown
suddenlyanddieonthespot,asifhewereshot,theseunreason-
ablepeo])le,whohave“takenitout”ofhim,thinkheh.aa“had
nohaim.”Theyhailbetterh.ave“taken”hislife“outof”him.
Above.all,Iwouldsaythisof.alleveningconversationsand
visitstotheinvali(L
Remembernevertoleanag.ainst,situpon,orunnecessarily
sh.oke,oreventouchthebedinwhichapatientlies.Thisis
invariablyapainfulaunoyanoe.Ifyoushakethechaironwhich
NOISE.47
hesits,hehasapointhywhichtosteadyhimself,inhisfeet
Butonabedorsofa,heisentirelyatyourmercy,andheteels
eveiyjaryougivehimallthroughhim.
Inallthatwehavesaid,bothhereandelsewhere


puppet or a pet. This shift of perception is from “I am  the body” to “I have  a
body.”
It becomes progressively obvious that the body is not experiencing
itself at all. On the contrary, it is the mind that is experiencing the body.
W ithout the mind, the body cannot be perceived at all. The arm cannot
experience its arm-ness. Only the mind can experience the arm-ness. This,
of course, is the very basis of anesthesia. When the mind is asleep, the body
has no sensation. It slowly dawns on us that, in fact, the body doesn’ t have
any sensation; only the mind is capable of that function.This is a very important shift of consciousness because now the
preoccupation is not with the body and defending it. The focus of attention
now shifts to the mind, which is where the greater power lies. As we shift
our thoughts, feelings and perceptions, we begin to notice that the body
follows suit. W e recognize that people are not really responding to our body
at all but to our inner attitudes, our ener gy state, and our level of awareness.
One day it dawns on us that everyone and everything in the world are
responding to our level of consciousness, our intention, and to the inner
feeling we have about them. W e register the magnetism of saintly people
such as Mother T eresa, the Dalai Lama, and Mahatma Gandhi. W e see that
they are beloved not because of their physical appearance, but because of
the inner radiance of love and peace they emanate. The shift of focus from
the physical level to the level of consciousness begins to bring rapid results.
The persistent surrender of negative feelings and attitudes means that
the associated guilt is also being constantly relinquished. A consciousness
that is not guilt-ridden tends no longer to attract disease. In the unconscious,
guilt requires punishment and sickness, with its attendant pain and
suf fering, as the mind’ s most frequent means of self-retaliation. This self-
retaliation may take the form of an accident, cold, attack of the flu, arthritis,
or any of the multiple diseases that the mind has invented. These diseases
take epidemic forms due to television and media publicity. When a
prominent figure shares with the public some serious illness, there is a
sudden jump in the incidence of that illness. The unconscious grabs hold of
a disease and utilizes it to settle the score. W ith the constant surrender of
inner guilt, there is less and less of a score to be settled. Therefore, a person
who is free of negativity and guilt tends to be free of disease and suf fering.
The healing can be dramatic. There was the case, for example, of a
magazine publisher who was in a hopeless state of advanced multiple
sclerosis. The medical profession had done what it could and had given her
up as a terminal, hopeless case. At that point, she came upon a technique of
relinquishing guilt by studying the “W orkbook” of A Course in Miracles. In
working with this home-study course, which consists of contemplating
exactly one short lesson a day for 365 days, she began to undo all of her
guilt and resentment through the mechanism of for giveness. By constantly
for giving and undoing the negative feelings, and therefore undoing her
inner guilt, the disease of multiple sclerosis reversed itself. As of thiswriting, she has been recovered for years and is in radiant glowing health,
happy with her life.
Health and well-being, then, are generally the automatic consequence
of the letting go of guilt and other negativities, as well as the letting go of
our resistance to the positive states of health and wellbeing. Through the
surrender mechanism, the whole gamut of illnesses can be resolved into
wellness.
As was said earlier, there may be uncommon cases in which illness or
infirmity continues unabated due to unknown factors, such as karmic
proclivities. Continual surrender brings healing at the level of inner being
so that, even while the body appears to suf fer limitation and others may see
it as “tragic,” the person is at peace and radiates an inner well-being that
uplifts others. Through surrender at great depth, such persons have let go of
self-pity, guilt, and resistance to life circumstances. They have transcended
the view that their illness is a barrier to personal happiness and see it as a
vehicle of blessing to others. In recent years, public examples of this
phenomenon have included the late Pope John Paul II, who approached his
unremitting Parkinson’ s disease as a spiritual opportunity to become one
with, and even to take on, the suf fering of others.
W ealth
This is an important subject, not only because it has such a direct ef fect on
our life, but also because it so quickly and easily makes obvious our
feelings, thoughts, and attitudes about money. T o the mind that holds
limiting belief systems and negative thoughts and feelings, money is a
“problem.” It is a source of endless worry and anxiety, hopelessness and
despair, or of vanity, pride, arrogance, intolerance of others, jealousy, and
envy. At its worst the end result of all the negativity is a feeling of financial
limitation, lack, and deprivation. In this area, the feeling “I can’ t” due to
fear and limitation is often skirted by simply avoiding the whole issue of
money and resigning oneself to a low social economic status as
“inevitable.”
The unconscious brings to us what it thinks we deserve. If our view of
ourselves is small, limited, and miserly—due to accumulated guilt—then
the unconscious will bring those economic conditions into our life. Our
attitudes about money can be discovered when we look at the many things
that it means. For example, we see the degree to which it stands for security,power, glamour, sexual attraction, successful competition, self-worth, and
our value to others and the world.
It is very useful to sit down with pencil and paper and, under the
heading “Money,” begin to delineate what its real meanings are in all the
various avenues of life. Then, write down the feelings that are associated
with each area and begin to surrender on each negative feeling and attitude.
As we do this, we have the surprising discovery that money in and of itself
is not the most basic issue. More important than money itself are the
emotional gratifications that we hope will be ours with the use of that
money.
Let’ s say that, behind the desire for money, we discover that one of our
goals is to be respected and valued. In that discovery, we have just found
out that it isn’ t money itself that we are interested in; rather, it is our self-
respect and a feeling of inner worth. W e see that money was just a tool to
achieve something else and that, as a matter of fact, it isn’ t money that we
want at all but the self-respect and esteem we thought it would bring us. It
will also dawn on us that the goals which we thought money would bring us
can be achieved dir ectly. The higher our inner self-esteem, the less we need
the approval of others. As we uncover these awarenesses, money takes on a
dif ferent meaning in each area of life. Money now becomes subservient to
higher goals rather than an end unto itself.
W ithout being conscious of what money means to us emotionally, we
are at the ef fect of it. W e are being run by our unconscious beliefs about
money and all of its associated programs. It is like the millionaire who
keeps piling up more and more millions. There never seems to be enough.
Why is that? It is because he has never stopped to look at what money
really means to him. If we obsessively chase after money or other symbols
of wealth, it is because our inner self-worth is so small that it takes a huge
amount of money to compensate for it. The inner insecurity is so extensive
that no amount of money can overcome it. It might be said that the smaller
we feel inside, the greater amount of power, money, and glamour must be
accumulated in order to try and compensate for the inner smallness.
When we are in a surrendered state, we are free from that inner
smallness, insecurity, and low self-esteem. Then, money becomes merely a
tool to achieve our goals in the world. W e have an inner security, knowing
that there will always be suf ficient abundance. W e will always get what we
need when we need it, because we have an inner feeling of completion,fulfillment, and satisfaction. Money, then, becomes a source of pleasure
rather than a source of anxiety.
On a certain level, we may even appear to be indif ferent to money.
When we need it to complete a project, it just magically seems to appear
from somewhere. W e feel nonchalant about it because we are connected to
the source of our own power. When we re-own the power that we have
given to money and see that it is our own power, we are no longer
concerned about money, nor do we need to accumulate a great deal of it.
Once we have the formula for gold, we don’ t need to carry a bag of it on
our shoulder with all of its attendant worries and anxieties.
The problem with excessive accumulation


 the thoughts, imagesand memories that make you believe in unconditional spiritual love. These positive feelings are signpoststowards a future opening in the expansion of your soul.LESSON 3: Your Physical Body Is A FictionWATCH LESSON 3 VIDEO BY DEEPAK CHOPRA: http://blip.tv/play/AYGpi3oC

How we live and relate to our body is based on our underlying beliefs about our body. From the body’spoint of view all ideas are equal and the body is willing to adapt to any of them.We can choose ideas that limit the body or liberate it to its full potentiality. Your body is alive withunknown abilities, but it looks to you for direction.To create a new body, you must understand that you can change your body in consciousness. When youmake a shift in consciousness about how you perceive your body and the assumptions you have about it,changes are manifested in your physical body.To make a change you must ﬁrst have the intent, and then you must follow through with subtle action.Subtle action works by:o Going inside and making your intention knowno Believing in getting resultso Not resisting the process of changeo Repeating the subtle action of intention until the change has been accomplishedIt is natural for the body to revert to old patterns of behavior when going through change. Rather than getfrustrated or stressed by this, take note of negative impressions and memories. By looking, watching andbeing aware, not judging, rejecting nor condemning, you will begin to heal.Always remember that the real you is separate from your body. The real you shapes your body which hasthe potential to be a ﬂowing river of love, joy and wisdom, effortlessly ﬂowing in perfect balance with theentire universe
 EXERCISES FOR LESSON 31. The next thing you think, the next action you take, will either create a new possibility for you or it willrepeat the past. Where does the universe want you to go next? 2, Your body already knows that its purpose in life isn’t physical. Think about your body in a new way - notas a mechanistic machine, but as a vehicle to give and receive love, compassion, understanding.3. The body’s physical limitations can suddenly and unexpectedly disappear.Have you ever had an experience that transcended your body’s physical limitations? What was it and what did it mean to you?  4. Using the above steps for subtle action, select one of these qualities of love that you would like tomanifest in your life and in your body -- compassion, kindness, generosity, joy, surrender –and spendthree minutes settling into a personal meaning of the term for you, perhaps reﬂecting on a past experience that encapsulates the experience for you. Feel that invisible force of that love in you. Align yourself with it and allow yourself to expand into andbecome one with it.Anchor the experience with the cognition that you are that quality of love.Then express that quality of love to someone with actions and words.LESSON 4: Your Real Body Is Energy

Your cells constantly move back and forth across the border between the visible world of things and theinvisible world of energy. Every day you are exposed to a wide array of energy from other people,situations and circumstance - nervous energy, loving energy, healthy energy, excitement, negative energy.Your body is in a healthy state when its energy is in a healthy state. All harm caused to the body istraceable to distorted energy in your life.Eastern spiritual traditions understand this ﬂow of invisible energy as Qi, prana or shakti. The balancedand unrestricted ﬂow of this energy is seen as basic to true health. Everything in our environment has anunseen energetic value that impacts us toward balance or imbalance, whether we realize it or not.QUIZ: How Efﬁcient Is Your Energy?A forest throws away all its energy when it burns down. You and I parse our energy intohow we use time, emotions, intelligence, awareness, and creativity, since all of theseaspects require subtle energy. Much more than burning calories is at stake. Energy mustbe considered holistically, because when body and soul are aligned, every aspect of life isaffected.To get a better idea of what energy efﬁciency means, take the following proﬁle quiz. Foreach item, rate yourself from 1 to 3 according to how well it describes you.3 – This is me almost all the time2 – This is me some of the time1 - This is me a little of the time_ I leave work on time every day. I don’t stay late more than one day a week._ I get up and go to sleep at the same time every day._ My desk at work is organized. There’s not a pile of back work._ I don’t procrastinate. I believe that the best way to handle unpleasant tasks is to facethem right away._ I don’t harbor negativity for a long time. Keeping score and waiting for payback isn’tmy style._ My closet is organized. I can get at anything I want easily._ My refrigerator isn’t full of leftovers. I’m not surprised by old fruits and vegetables Iforgot I had._ I know where I stand emotionally with the people in my life. We are open and clearwith each other._ I know my weaknesses and have a plan for overcoming them. I will be strongertomorrow than I was yesterday._ I use money well. I don’t hoard and I don’t spend recklessly. I am not worried about mycredit card balances._My salary ﬁts my needs for now and the future. I am a good ﬁnancial planner._ My yard is kept up in all seasons. (If you don’t have a yard, substitute patio, balcony,house plants, or personal environment)_ I keep ahead of my housekeeping. I’m not faced with accumulated dust and dirt that’spiled up for weeks._ When I go shopping, I come back with what I need. I rarely have to run back because Iforgot something._ I keep up with how everyone in my family is doing. I have a good idea of where theyare in their lives._ I don’t have to rush at the last minute to get things done. I am good at scheduling andbalancing my time._ I feel that there’s a good balance between work and play in my life. I’m having fun andgetting things done._ TOTAL SCORELooking at your score:41 – 51 Points: You are leading an efﬁcient life and have a good chance of feelingcomfortable, contented and in control. There are no drastic imbalances in how you useyour time and energy. Each aspect of your existence is given a good amount of attention.36 – 42 Points: Your life is mostly under control and runs along well enough. You haveminor areas of neglect, however, and there are times when you feel a little overwhelmedby all the things left undone. If you look closely, there are aspects of your life where youknow you could be more efﬁcient, using your time and energy better. Attending to thoseaspects now will increase your sense of comfort and contentment.26 – 35 Points: Your life is inefﬁcient and is getting more so. You have a sense that youare treading water rather than getting ahead. Too much is out of your control, and yourability to cope with everyday challenges is only adequate. To begin to feel comfortable,you will have to discipline yourself and change your habits. Look realistically at yourinefﬁcient ways, because one or the other – sloppiness, disorganization, procrastination,denial, impulsiveness – is draining your energy.17 – 25 Points: Your life is barely your own because so much is disorganized and out ofyour control. Daily life is a struggle to keep things together, and most days you feel thatyou are losing. On the periphery something very wrong is probably happening. You arebeing held back either psychologically or y bad circumstances. To get back on track,outside professional help is needed.As you can see, energy gets diverted into dozens of areas in your life. When people ﬁndthemselves struggling, they are squandering their energies. Two solutions are available:you can increase the ﬂow of subtle energy or you can use what you have more efﬁciently.The best way to increase your supply of subtle energy is to stop blocking it. The best wayto use the energy you have more efﬁciently is to expand your awareness. The great secretof awareness, as we saw, is that it can accomplish anything while doing almost nothing.The model for the body is always the soul, and the soul uses no energy at all. We’ll godeeper into this by seeing how energy gets blocked and distorted. There is no reason whyyou can’t receive all the energy your soul has to offer and use it for the greatest beneﬁtfor you. (Taken from the book Reinventing the Body, Resurrecting the Soul By DeepakChopra, Published By Harmony)
 EXERCISES FOR LESSON 41. Think of all the different types of energy from other people you are exposed to during youraverage day. Consider what kinds of energy patterns (positive and negative) you are making in your bodyfrom these various energies. Write down an intention choosing to expose your body to positive, healing and lovingenergy. 2. Reﬂect on a past situation where you can see how prolonged grief, anxiety, fear or depressiondirectly impacted your physical health. Conversely, remember a time of enthusiasm, passion, or being inlove during which you felt the buoyancy of that energy animate and strengthen your physical health. 3. Evaluate the following basic areas of life and answer whether they are supporting your health andbalance or not.· Food / diet· Physical


jas-producing foods;
to avoid heavy, hard-to-digest, tamasic foods and ama-producing
food;
to favor (generally speaking) ample warmth, oiliness, moisture
and love, and to avoid cold, dry, and rough.
In particular, regarding diet, a new mother needs to eat foods that get the
bowels moving and encourage easy elimination. She needs nourishment
that is ener gy building and iron rich as well as grounding, and everything
she eats and drinks should be warm.
A NUTRITION TIMELINE FOR THE POSTPARTUM
WINDOW
During the first ten days after birth, a new mother ’s diet should be focused
on rebuilding her digestive fire and supporting lactation. Everything mama
eats should not only be warm but also soupy and oily. Grains and soups
should be cooked for a much longer time with much more water than usual
—grains should be so soft they look like mush! Vegetables must be used
sparingly, if at all, because they are harder to digest and mama just doesn’ t
have the digestive strength to digest them properly yet.
Unless the doctor contraindicates it, 2 or 3 tablespoons of ghee or a
suitable substitute such as sesame oil is advised at every meal for mama
during the first week after birth, gradually reducing consumption over the
six-week period back to the normal amount. If she has liver or gall bladder
issues, her doctor must be consulted on the use and amount of fats. (If she
had a cesarean birth, use half the amount of ghee or oil, especially until her
incision starts to knit together.)
After the first ten days of the postpartum window, the Ayurvedic focus
shifts away from rekindling the fire and moves toward rebuilding tissues. A
mama should continue eating foods that are oily, soupy, and hot. Grains
don’t need to be quite as mushy, and it is now safe to introduce thickerstews, soft cheeses, fresh juices, and more vegetables if they are well-
cooked and well-oiled.
During the final phase of the postpartum window (weeks 4–6 and after),
the Ayurvedic focus is mainly on mama’ s strong rejuvenation, as well as
digestion and lactation. Mama can now gradually eat more complex foods
that are still warm or room temperature and easy to digest.
After your forty-two-day postpartum window is complete, you can
transition gradually back to your normal diet. Remember to keep eating
foods that are warm, cooked, moist, oily, and with good digestive
seasonings. Pay attention to the results of adding breads, complex sweets,
leftovers, soy, and dairy back into your diet. By consciously and gradually
introducing new foods, you will more easily be able to track what works for
you and your little hunny, as you both transition out of the nest and into the
world outside.
NUTRITION ALTERATIONS FOR KAPHA OR
PITTA MAMAS
Kapha or pitta mamas will need to make some alterations to the general
guidelines for postpartum nutrition. If you are more kapha, are living in a
damp climate, or are experiencing symptoms of excess kapha (see chapter
1), you will need less fats and dairy. If you are more pitta, live in a hot
climate, or are experiencing symptoms of excess pitta, you will still need
support increasing your digestive strength, but you will need to use more
mild spices like fennel, cumin, and coriander rather than really heating
spices like dried ginger or cayenne pepper.FOODS TO AVOID POSTPARTUM
There are specific foods that are contraindicated for postpartum recovery
because of their degenerative qualities, or because they are hard to digest.
Ysha Oakes’ s collection of postpartum recipes, Touching Heaven,  offers a
useful outline of foods that postpartum mothers are advised to avoid. The
following list is adapted from that book:
Cold foods and drinks.  Ice cream, ice, salads, chilled foods and
drinks.
Dried foods.  Dried fruits (that are not rehydrated by soaking or
stewing), crackers, toast, white potatoes, grains such as millet,
brown rice and corn, unsoaked legumes, and protein powders.
Heavy foods.  Meats; fermented cheeses; homogenized,
pasteurized nonorganic milk; sour cream; yogurt; eggs; fried foods;
and many types of unsoaked nuts. Eliminate or minimize chicken or
fish for two weeks to a month, or more.
Cold milk.  Milk digests best when it has been boiled, as boiling
simplifies protein molecules, making the milk easier to break down.
Warm milk can be used with unsalted grains, in puddings, with sweet
taste, and sometimes with dates (which act dif ferent from other
fruits), or with honey and ginger, cardamom, clove, or saf fron. Milk
should never be mixed with sour, salty, and astringent tastes, so
avoid it with lunch or dinner.
Tomatoes, peas, peppers, sprouts, cruciferous vegetables, and
citrus.  These foods can create gas for both mother and baby.
Tomatoes and citrus can cause rashes for babies, as they are acidic,
so avoid them if possible. Also go easy on dark leafy greens during
the first postpartum weeks unless you are craving them. After two
weeks or so, dark leafy greens can gradually be added to the diet if
cooked well with ample oil or water.Hydrogenated or cooked vegetable oils (trans-fatty acids).  Trans
fats are a big no. Also, while nursing, it is best not to follow a low-fat
diet (unless for medical reasons). Use ghee for all cooking, or use
sesame oil if you are vegan for moral or ethical reasons. (Ghee does
not contain lactose, so consider using ghee as a source of fat in your
postpartum diet, if you normally don’t eat dairy because you cannot
digest it well.)
Fermented foods and leftovers.  All leftovers (cooked food left for
longer than six hours) give of f their degenerative energy, even those
that are normally easy to digest. They slow rejuvenation and often
clog digestion and body channels. Make enough food for just lunch
and dinner for the family. In addition, avoid fermented foods such as
soy sauce, vinegar, pickles, tempeh, miso, most cheeses, and
mushrooms.
Honey in cooking.  Heating honey is proven to create toxic
accumulations over time in the body’ s channels and around nerves,
and it is considered one of the most dif ficult toxins to remove. Raw
honey or honey used in warm (not hot!) beverages is fine.
Leavenings.  Yeast, baking powder, and baking soda all strain
mama’ s and baby’ s digestion and therefore are best avoided.
Touching Heaven  also warns that postpartum mothers should cut down on
consumption of drying, bitter, and astringent herbs (which may include
chamomile, raspberry leaf teas, turmeric, and sage) and should completely
avoid cof fee, sodas, chocolate, alcohol, garlic (dry, raw, or undercooked),
onion, radishes, chilies, and the cabbage family.
All these details aside, Ayurveda says that just as important for digestion
as what  you eat is how you eat. As often as possible, have your main meal
at noon, do not eat your next meal until your previous one is fully digested,
and sit down while eating. Breathe deeply, become present, chew, really
taste, and enjoy your food. Let it nourish you and your little one.MEALTIME IDEAS FOR POSTPARTUM MAMAS
In the weeks postpartum, you can gradually increase the complexity of
those very simple first foods recommended after birth, by decreasing
soupiness and increasing density as your appetite and capacity to digest
food increases. When introducing a new food, be alert to how it af fects your
digestion. If you feel bloated or gassy, revert to the simpler first foods
before trying something else. With each new list, you can include the foods
in the previous list.
DAYS 1–5
Breakfast:  porridge, soupy oatmeal, cream of rice, Cream of Wheat,
kanji—all with adequate spicing, some good-quality fat, and iron-rich
sweetener
Savory options:  savory kanji
Snack:  warm smoothie, stewed dried fruit
Lunch/dinner:  vegetable broth or a very light blended vegetable
soup
Herbal allies:  fenugreek tea, sweet water lactation tea (see this
page  for a recipe), black pepper tea, herbal chai, ginger tea, fennel
tea, cinnamon tea, chamomile tea or moon milk tea (see this page )
to soothe your nerves and help you relax into appropriate sleep.
DAYS 5–14
Breakfast:  thicker porridge (possibly) and a small amount of soaked
nuts or seeds (for instance, walnuts, peeled almonds, pumpkin
seeds, sunflower seeds, macadamia nuts, cashews, pecans, hemp
seeds), healthy fat and optional warm milk, savory porridge
Snack:  same as days 1–5, plus you


e drinks (page 40 and 21 –
foods to avoid list).
Prepare deliciou s, healthy meals and if they refuse them, that’s wonderful
– let them fast! Keep them home and confined until they do eat healthy
foods. Children need strict discipline in their eating! When they develop a
real natural hunger they will discover the goodness of natural healthy foods.
Children from even three years and up can easily enjoy a 24 hour water or
juice fast. After  they fast, they will relish salads, juicy fruits and delicious
natural foods you put before them! We prefer you train them to enjoy
healthier vegetarian meals! If you insist, occasionally they can have small
portions of organically fed meat or fish with their salads and cooked
veggies. But always have them eat a raw vegetable salad first before cooked
foods.
It’s your adult, mature mind overseeing your child’ s mind. You can
slowly change meals over to healthy menus. Start to control the eating
habits of your family! Remember, parents prepare with their two hands for
their family – either Health or Sickness? It’ s up to you!
You are responsible for your families health and well-being! Take charge, and be their caring,
guiding Health Captain. – Patricia Bragg, N.D., Ph.D.
Childr en are very responsive to healthy lifestyle changes, and those start with providing the right
foods (organic fruits, vegetables, whole grains and reasonable amounts of other healthy snacks) and
encouraging regular hours for family meals, exercise, bedtime and wisely limit TV and web times. –
Susan K. Rhodes, Ph.D., Medical University of South CarolinaQuestion:  Can a man who does hard physical labor live on The Bragg
Healthy Lifestyle  – The Toxicless Diet, Body Purification & Healing System
and still keep up his str ength?
Answer:  Eating heavy food does not produce physical strength. This is an
old wives’ tale that seems to live on. Many of our students do the hardest
physical labor, yet they thrive on The Bragg Healthy Lifestyle. They have
no heavy breakfast, only fruit. For lunch they may take several whole grain
sandwiches and some raw nuts, seeds, vegetables and fruits, or a lunch of
salads plus dried  fruits and nuts. Some take a container of whole grain pasta
or bean salad. We both have tested ourselves with hard physical labor and
outside of eating a few more nuts and sunflower seeds – found we can work
twelve hours and still feel peppy. It’s a clean body that has strength and
energy, not a body over-stuffed with heavy foods! We can climb high
mountains even on only water or fresh fruits, trail-mix, nuts and dried fruits.
Question:  When I eat raw fruits and vegeta bles they bloat me up with gas.
I belch and pass a lot of wind. Onions, green peppers and cucumbers do the
same. Why do these do this to me?
Answer:  That shows you are loaded with toxic poisons. When these
cleansing aggres sive foods get into your digestive tract they start to clean
house! Your weekly 24 hour fast (see pages 91-104 ), your “no heavy
breakfast” plan and your clean, balanced natural diet will ease this
condition. Keep at it, for this diet is cleaning house! Also, try a multi-
digestive enzyme and “Beano” to relieve gas problems. Remember:  “Every
healthy horse has some gas!”
Question:  I don’t seem to digest raw vegetables or fruits properly. Some
pass out just as I ate them. Why?
Answer: You have a crippled digestive tract! A weekly 24 hour fast and a
periodic fast of  3 days will help restore the digestive juices to your digestive
tract. We also recommend taking a multi-enzyme with main meals. Also it
works miracles to sip ½ tsp Bragg Apple Cider Vinegar before meals. Your
digestive system  has been badly overworked for years. The coffee, sugar,
starch, heavy meats and fats weakened it. Now it will take time to restorethe digestive enzymes so you can handle these important health foods. Be
patient – it takes time to
rebuild the digestive system! Remember to chew each mouthful of food
thoroughly! Your stomach has no teeth! This healthy habit improves
digestion and health.
Question:  Is it harmful to take a nap after a noon meal or to go to bed
soon after your dinner meal?
Answer:  Children and babies, after eating, often take a nap. Most anima ls
eat, then sleep. Your food digests whether you are asleep or awake. If you
have your main meal during the day, and are able to rest afterw ards, take a
nap. We believe in naps when possible. This nap helps give you two days in
one. You will awaken refreshed and ready for the rest of your day and
evening. But, you must adjust to what is best for you and your time. In
Europe, South America, etc. short nap siestas after lunch are popular. Heavy
lunches take your energy – avoid them, instead enjoy healthy salads, soups,
veggies or fruits!
Question:  I have tried to fast for 24 hours, but I get so weak it’s difficult to
stay on my fast. I get headaches and feel sick in the stomac h and some
nausea. What should I do?
Answer:  This should definitely convinc e you to fast for you have a
tremendous amount of toxic poisons stored in the pipes, organs and tissues
of your body! You had better go to bed during your first few fasts to give
your body complete rest and quiet! This rest will aid Mothe r Nature in
removing the toxic poisons from your body. Remember, when you feel
nauseated – drink 2 to 3 glasses of pure water and throw  up! You must not
fight it – yield! This is usually a sign you have stomach upset from bile,
other acids and toxins dumping in your stomach – and your stomach wants
them out! This also can happ en from food upsets, pregnancy morning
sickness, etc. When you feel nauseated, usually you feel relieved soon after
vomiting it all out!
A full stomach doesn’ t like to think. – Old German Proverb
We know two things about how to pr event death in middle age:stop smoking and lower cholester ol. –Richard Peto, Oxford University
There is no trifling with natur e; it is always true, dignified, and just;it is always in the right, and the
faults and err ors belong to us. Natur e defies incompetence, but r eveals its secr ets to the competent,
the truthful, and the pur e. – Johann W. Goethe
Question:  When I fast 24 hours – from dinner to dinner or breakfast to
breakfast – time goes quickly. But on my 3 day fast may I have herbal teas to
warm and console my stomach?
Answer: Yes! Herbal teas like mint, alfalfa, chamomile, rose hip,
dandelion, echinacea, goldenseal and anise, etc., are soothing health
beverages and are always permissible when you feel you need something
warm in your stomach. If desired, you may add a small amount of raw
honey, pure maple syrup or if diabetic try stevia herb drops to sweeten.
Remember, most China black teas contain tannic acid, which is used to
harden shoe leather, etc. so from  now on substitute herbal green teas. You
may also enjoy The Bragg Vinegar Drink (recipe page  122) several times a
day (cold or hot) as it’s a cleanser and purifier. Also, the juice of a fresh
lemon in a glass of distilled water, sweetened with honey is permissible
when fasting. Many feel this helps when fasting, while others  prefer only
distilled water. You decide.
Question:  My childr en ages 5, 7 & 9 suffer from frequent colds and heavy
mucus. W ill this 24 hour fast help them?
Answer:  Yes! The whole  Bragg Healthy Lifestyle is a toxicless, mucusle ss
diet. An important factor to consider is perhaps your children can’t handle
cows’ milk and its by-products. Millions suffer mucus problems because
milk is a toxic mucus-former. For more on milk visit web : notmilk.com. We
avoid milk and it’s products. Substitute nutritious soy, almond and rice milk
for cows’ milk. These are healthier, richer sources of protein and other
nutrients than cows’ milk (page 15). Occasionally enjoy Soy or Rice Dream
ice cream, it’ s delicious and dairy free!
Bragg Organic Raw Unfilter ed Apple Cider Vinegar with the “Mother Enzyme” is the #1 food I
recommend to stop heartburn, gerds, gas, indigestion and for maintaining the body’ s vital acid-
alkaline balance and digestion. – Gabriel Cousens,  M.D., Author “Conscious Eating ” and “Spiritual
Nutrition ”
Wake up and say, “Today I am going to be happier, healthier and wiser in my daily living because I
am the captain of my life and in contr ol to steer it for l00%  healthy lifestyle living!” Fact: Happy
people look younger, live longer, happier  and have fewer health problems


 necessarily a
causal chain of events, but a circle o invariable associations.
WIND
The nature of Wind  is movement that rises and falls unpredictably,
rustling and disturbing the location and direction of things. Because
spring is a time of sudden and rapid change, it is considered the
season of Wind. Both this season and climate correspond to the
Wood Phase.
Of all the climatic forces that can engender disharmony, Wind  is
deemed the most virulent, as in “an ill wind that blows.” The
concept of Wind  refers not only to the movement of air, but to the
capricious, foreboding nature or shifting conditions; hence the
expressions “winds of war” and “blown away.” Being perched in a
tree as it’s shaken by gusts of gale-force wind conjures up an image
of instability, disequilibrium, and fright. Wind  can steal into the
body, just as it nds its way through the cracks and crevices of
doors and windows. It creates an intense draft, the nature of which
is to unsettle and disrupt surface and interior circulation.
In the body, Wind  can manifest as jerky movement, dizziness,
uncoordination, or symptoms that migrate from one region of the
body to another, suddenly appearing and disappearin g without
apparent pattern. Wind  invading the surface of the body manifests
as soreness, itching, and sensitivity of the skin and muscles. The
latter occurs when circulation is obstructed by external attack.
Disorders of external Wind  are the common cold and u,
characterized by dizziness and migratory pains in the joints,
muscles, and head. Diseases of internal Wind  are characterized by
labile emotion s, vertigo, tremors, headaches, seizures, strokes, and
the agitation of the Liver Qi by fever, deciency of Blood, or
emotional instability. Because of the ability of Wind  to penetrate the
body’s defensive perimeter, Wind  can create a portal through which
the other adverse climates— Dampness, Dryness, Cold, and Heat—
enter the body.HEAT
The nature of Heat is to accelera te metabolic activity, dilate blood
vessels, and activate circulation. Heat tends to rise and move out
toward the surface. Summ er is dominated by Heat, and both
correspond to the Fire Phase.
When Heat becomes excessive, it generates conditions such as
inammation, rapid pulse, and fever. Inammation is characterized
by redness, swelling, and pain. Among other types of swelling and
pain, Heat is distinguish ed by the appearance of redness and the
feeling of increased warmth. In Chinese medicine it is not necessary
to have a fever recorded on a thermometer to establish the presence
of excess Heat somewhere in the body. Hot conditions are often
associated with thirst, dryness, constipation, dicult urination,
agitation, a desire for cold, and an aversion to warm foods, drinks,
and climate.
The tendency for Heat to move toward the surface is illustrated by
perspiration, the manifestation of Yang Heat released or discharged
through the skin. This may be due to increased metabolic activity
from exercise, feverish disea ses, or the ingestion of warm or spicy
foods. When Heat invades the surface, it may also show up as skin
eruptions such as red rashes, welts, sores, ulcers, boils, and acne.
A redde ned appearance of the face, neck, and eyes reects the
rising tendency of Heat, often occurring in association with intense
emotional states such as anger, happiness, or embarrassment. A
person “red-fa ced” with embarrassment, “livid [or purple] with
rage,” “hot under the collar,” and so on manifests the ascension of
internal Heat.
Certain B vitamins, thyroid hormone, sugar, coee, adrenaline,
spicy food, alcohol, and amphetamines all produce Heat. If someone
already has excess Heat, these substances may exacerbate the
condition and encourage the accompanying symptoms.
DAMPNESSThe nature of Dampness  is to sink and accumulate, like a stagnant
swamp. Dampness  is characterized by an abnormal buildup of uids
or excess secretions. It appears as swelling and a sense of fullness
and heaviness, locally or throughout the body. Because of its
tendency to collect and coagulate, Dampness  easily causes stagnation
and obstruction of circulation. Late summer is dominated by
humidity or Dampness  and corresponds to the languid and sultry
Earth Phase. During this period of relative inactivity, the air is
motionless, the water is still, the atmosphere is heavy. Whether
there is signicant humidity  in the air or not, feelings that are
sluggish, apath etic, dull, or torpid provide evidence of the inuence
of Dampness.
Dampness on the surface of the body shows up as oily skin, sticky
perspiration, subcutaneous edema, and swelling around the joints.
Internally, Dampness  is indicated by the appea rance of phlegm,
abundant discharge of mucus, water retention, and edema of the
abdomen and extremities. Heaviness of the head and limbs, dull
pains, and lethargy characterize Dampness. Dairy produc ts, starchy
and glutinous foods, steroids, birth control pills, and watery fruits
and vegetables generate Dampness.
Dampness  rarely appears by itself. It is usually accompanied by
Cold, Heat, or Wind. When Dampness  combines with Cold there is
constricted circulation, aversion to Cold, stiness and soreness of the
muscles and joints, and fatigue.
When Dampness  combines with Heat there may be red, painful
swellings, thick purulent discharge, blisters as in herpes or shingles,
and inammations such as cystitis, jaundice, and bronchitis. Any
sore, abscess, or ulcer with pus or uid indicates Dampness  or Damp
Heat Sugar, alcohol, and fatty or fried foods create Damp Heat.
Dampness  combined with Wind  produces swellings that appear,
disappear, and migrate (such as hives, swollen lymph nodes,
accumulation of air and uid in the stomach or intestines), bubbly
phlegm, and itching, oozing sores and ulcers. In severe cases Wind
and Dampness  can together obstruct the brain and sense organs,
producing seizures, strokes, and other neurologic disorderscharacterized by clumsiness, uncoordination, disequilibr ium as in
vertigo, and muddled, fuzzy thinking.
DRYNESS
The nature of Dryness  is to wither and shrivel. Dryness  damages
uids and is manifested by symptoms of dehydration. Brittle hair
and nails, cracked and wrinkled skin and mucous membranes,
irritated eyes, dry stool and constipation, lack of perspiration, and
scanty urine occur with Dryness. Dryness  dominates autumn, the
season associated with the Metal Phase.
External Dryness  usually occurs in hot or windy weather. However,
internal Dryness  occurs when body uids are damaged or lost due to
other factors. Heat, profu se perspiration, prolonged diarrhea,
excessive urina tion, and loss of blood may all lead to Dryness. Hot,
spicy foods, stimulants, diuretics, antihistamines, and other
astringent medications that dry secretions and arrest discharges can
result in Dryness. Dryness  in turn can generate irritation,
inammation, and Heat due to a lack of lubrication and moisture. In
conditions of weakness and deciency, loss of blood and uids will
lead to internal Dryness. Another consequence of Dryness  due to
decient Blood  or Moisture  is the appearance of internal Wind
experienced as dizziness and disturbances of vision and hearing.
This may arise in conditions like anemia.
COLD
The nature of Cold is to slow things down by chilling them. Cold
depresses metabolism and retards circulation. Winter is dominated
by Cold, and both correspond to the Water Phase.
When Cold attacks the surface, the skin and muscles contract with
shivering and goose bumps.  This is accompanied by fever if the
body’s defensive Yang energy is mobilized to repel the invader. This
protective response may accompany any of the Adverse Climates  that
frequently appear in combination with each other.Cold can also arise internally from either a deciency of metab olic
heat (Yang) or the ingesti on of an exces s of food, liquid, or medicine
that is considered to be Cold. The concept of Cold includes that
which has been refrigerated and is thermally cold as well as foods
that are categorized as having a Cold nature. Prolonged stress,
illness, lack of proper nutrition, or repeated exposure to cold climate
or substances can lead to a depletion of Yang. In this case, Cold
overcomes Heat and Yin overcomes Yang.
Refrigerated or raw foods and chilled drinks are Cold. Ice cream
and iced drinks are particularly damaging to the Yang energy.
Because of their ability to counteract inammation and fever,
medic