ake	a	little	while,	but
with	inner	focus	and	imagery,	my	attitude	always	comes	around. After	all,	just
like	you,	“I	am	what	I	think.”
Transcendental	Gratitude
Dan	Millman
Dan	Millman

is	the	author	of	seven	books,	including	WAY	OF	THE
PEACEFUL	WARRIOR,	NO	ORDINARY	MOMENTS,	THE	LIFE	YOU	WERE
BORN	TO	LIVE,	and	two	children’s	books. His	writings	(translated	into	16
languages)	have	inspired	millions	of	people. A	former	world-champion
athlete	and	college	professor,	Dan	now	trains	people	from	all	walks	of	life	in
areas	of	personal	and	spiritual	growth. Although	most	of	us	have	five	senses,	two	additional	ones	have	special
significance:	a	sense	of	humor	and	a	sense	of	perspective. Out	of	these	grows
a	natural	outpouring	of	gratitude. If	we	lack	perspective,	we	also	lack	humor;
we	may	become	upset	about	small	disappointments,	broken	expectations—
about	the	imperfections	or	mistakes	of	others. However,	those	of	us	who	have	encountered	strong	challenges	and	tests,	such
as	pain,	illness,	and	the	death	of	a	loved	one,	have	a	different	reference	point. We	don’t	“sweat	the	small	stuff;	we	feel	thankful	for	even	small	favors	and
blessings. Charles	Grodin,	the	writer	and	actor,	once	shared	with	me	that	after
his	father	died	when	Charles	was	18	years	old,	everything	else	was	“small
stuff.”	His	father’s	death	gave	him	a	sense	of	perspective	and,	with	it,	a
profound	sense	of	gratitude. Over	time,	with	an	expanded	perspective,	our	perceptions	change. We	begin
to	feel	grateful,	not	only	for	particular	favors,	acts	of	kindness,	or	pleasant
circumstances,	but	for	small	things—the	glimpse	of	a	sunrise,	the	beauty	of	a
tree	blowing	in	a	breeze. Perspective	also	leads	to	a	profound	kind	of
humility,	not	in	the	sense	of	meekness,	but	in	appreciating	our	place	in	the
larger	universe	and	the	opportunity	that	life	represents,	whether	or	not	it
happens	to	be	going	well	at	the	moment. As	children,	we	were	taught	conventional	gratitude:	“Say	thank	you	to	Aunt
Susan	for	the	nice	underwear,	dear.”	Or	we	might	have	been	“taught”gratitude	out	of	guilt:	“Just	remember	how	we’ve	sacrificed	for	you,	and	look
how	you	act!”	When	someone	calls	us	“ungrateful,”	we’ve	broken	one	of
their	social	conventions. Conventional	gratitude	may	carry	the	subtle	burden
of	obligation,	bartering	favors	or	keeping	score,	as	if	saying,	“You’ve	done
more	for	me	than	I	do	for	you,	so	I’m	in	the	red,	gratitude-wise:	I	owe	you
one.”	Usually	a	mixture	of	motives	underlies	altruistic	acts—a	sense	of	duty,
obligation,	social	conscience,	a	need	for	recognition,	attention,	and	only
rarely,	pure	altruism	or	self-sacrifice. If	someone	does	a	favor	for	me,	social	convention	tells	me	that	I	“should”	be
grateful. But	if	I’ve	allowed	them	the	opportunity	to	give,	to	serve,	and	to
raise	their	sense	of	self-worth,	perhaps	they	should	be	grateful	to	me. The
deeper	we	look	at	it,	the	more	elusive	the	“rules”	of	gratitude	become. Transcendental	gratitude,	however,	goes	beyond	social	conventions. Instead
of	feeling	grateful	to	someone,	we	feel	grateful
for
	them—for	God	or	Spirit
working	through	them. We	begin	to	feel	grateful	for	everyone	and	everything
that	arises	in	our	lives. This	feeling	uplifts	us,	embraces	us,	and	helps	us	to
uplift	and	embrace	others	in	the	ultimate	recognition	that	we	are,	ultimately,
in	this	together. For	some	time	now,	I’ve	been	waking	up	grateful	each	morning,	and	I	go	to
sleep	grateful	each	night	with	a	tacit	and	growing	sense	of	the	presence,	love,
and	blessing	of	Spirit. I	feel	grateful	for	my	friends	and	adversaries,	for	both
the	joys	and	challenges	of	my	life,	because	the	joys	give	me	pleasure,	and	the
challenges	help	me	grow. Everything	serves	in	its	way. Falling	into	Gratitude
Mary-Margaret	Moore
Mary-Margaret	Moore

has	been	the	channel	for	the	Bartholomew	energy	for
more	than	20	years. She	spent	her	first	18	years	growing	up	in	Hawaii	and
the	next	five	obtaining	two	degrees	from	Stanford	University. She	has	been	a
seeker	of	clear	awareness	for	many	years,	using	techniques	ranging	from	the
study	of	the	power	of	Christian	saints	to	Zen	Buddhism	to	the	insights	of
Ramana	Maharshi. One	of	the	things	that	I	have	learned	in	these	last	17	years	working	with	the
Bartholomew	Awareness	is	that	gratitude,	like	love,	can	be	experienced	at
ever-deepening	levels. There	was	a	time	when	I	felt	that	being	grateful	just
meant	feeling	good	about	the	things	in	one’s	life,	the	people	in	one’s	life,	and
the	pleasure	in	one’s	life. But	Bartholomew	has	shown	us	something	far
vaster	than	this	limited,	linear	“what’s	in	it	for	me”	point	of	view. What	he	has
shown	repeatedly	is	that	gratitude,	at	its	deepest	level,	is	an	ever-present,
abundantly	peace-filled	energy	field	that	is	constantly	available	in	every
moment	of	our	life,	regardless	of	the	circumstances	manifesting	in	that
moment. He	has	turned	us	away	from	the	identification	of	“feeling	good	if
things	are	going	well,”	to	the	deep	and	heartfelt	reality	that	this	gratitude,	this
wonder,	this	peace,	is	a	constant	electromagnetic	tone	that	is	accessible	by
just	dropping	out	of	our	mental	and	emotional	drama	and	into	the	silent
constancy	of	gratitude	itself. It	is	an	exciting	moment	when	we	realize	that	whatever	comes	to	us,	whatever
is	present	now,	is	precisely	what	we	need	for	our	awakening	to	the	Vast
Infinite	Light	of	Being	Itself—God,	Love,	Light,	What	Is,	Our	True	Nature—
whatever	you	choose	to	call	it. Bartholomew’s	constant	words	to	us	are,
“Whatever	is	present	is	It. Whatever	you	are	experiencing,	if	you	will	simply
allow	it	to	be	fully	felt	and	experienced	without	thinking	about	it,	trying	to
change	it,	trying	to	understand	or	avoid	it,	you	will	find	at	the	core	of	all
experiences	the	peace	and	the	wonder	that	you	have	been	seeking.”In	these	last	years,	many	of	us,	on	all	spiritual	paths,	have	begun	to	truly
awaken	to	this	ever-present	reality. As	I	travel	the	globe,	I	find	that	this	is	true
in	all	countries	I	visit,	with	people	from	so	many	different	backgrounds. It	is	as	if	there	is	a	wellspring	of	hope	and	gratitude	and	insightful	awakening
happening	to	thousands	upon	thousands	of	seekers	from	all	paths,	named	and
unnamed. What	I	have	heard	again	and	again	is	people	voicing	their	gratitude
that	they	finally	know	that	G


tests which reveal increasing deposits of inorganic
“heavy metals” in our human bodies. The dangerous
effects of the incr easing pollution of our water, soil, food
and air are evidenced by the fact that:
• 90% of tests show mer cury poisoning. • 85% of tests show lead intoxication. • 37% of tests show arsenic poisoning. • 70% of tests show zinc accumulations. SHOCKING FACTS: Fluoride is more toxic than lead. Levels of fluoride in water
are 67 times higher than permissible lead levels. – Health Action Network Poisoned By Food and W ater
Mercury... lead... arsenic... zinc... none of us
deliberately take these inorganic mineral poisons into
our systems. Or do we? How could we? Health-minded
people drink distilled water, organic fruit and vegetable
juices, and tr y to eat only organic foods. The tragic truth about the water and organic foods
and juices is that even these substances can become
contaminated, because so much of our air, water and
soil are contaminated by industrial and agricultural
pollutants. W e are aware of radioactive fallout and have
demanded safeguards against it. But what about the daily
fallout of inorganic wastes from factor y chimneys? What
about poisonous pesticides, chemical fertilizers and the
deadly food additives put into american foods? Rain water, for example, was once and rightly
considered pure – but no longer! Pure it may be when it
leaves the clouds. But after it passes through air polluted
by industrial and automotive toxic wastes – including
everything from sooty carbons to str ontium, arsenic,
selenium, ber yllium, copper, lead, mer cury and fluorides
– it should be labeled “hazardous to your health!”
When these poisons, especially the deadly fluoride
gases, are absorbed by the soil it also becomes toxic. Add
to this the toxic contaminants contained in poisonous
pesticides and chemical fertilizers that large industrial
farms and growers use to increase crop production. Grains, vegetables and fruits will absorb these poisons
and so will meat from animals that feed on contaminated
grass and feed. It’ s no wonder millions of people ar e
only half-alive, suffering with physical problems! 132
Amino Acids are V ital to Life and Longevity
From the smallest germ cell of life to the most
complicated living organism, amino acids are now
recognized as the activating ingredients of life itself. Amino acids are responsible for the production of
proteins; the building blocks of the body; as well as the
hormones and enzymes responsible for thinking and
memor y, breathing and muscle action. The Biological Sciences have isolated some 30 distinct
varieties of amino acids. Most of these are manufactured
within our bodies, but some must be supplied daily by
the food we eat. These amino acids are essential to life –
life cannot exist without them! Heavy Metals Mur der V ital Amino Acids
The discover y of amino acids was a tremendous
scientific breakthrough and Bragg helped promote
amino acids. Now we are on the threshold of another –
the unmasking of the murderer of these amino acids
which are so essential to life. The substances which lead
to the destr uction of the body chemicals necessar y for
the metabolizing and manufacturing of these vital amino
acids are proving to be the inorganic heavy metals from
industrial and agricultural toxins. however, we ar e being robbed of these essential elements. No trace organic minerals can be found in the “plastic, ”
demineralized, devitalized foods produced from depleted
soils that are deadened and contaminated further by the
use of inorganic fertilizers and pesticides. The end result
is lifeless supermarket produce with good “eye appeal”
but little or no nutritional value. 133 Refined Foods Remove V ital Amino Acids
Trace organic minerals are also vital to the production
of amino acids by the body. By natural law, these are
supplied directly by fruit, vegetables and grains. T oday,
Protective Action in Personal Ecology
With inorganic heavy metal toxicity caused by air
and water pollutants, and a loss of the essential daily
supply of trace minerals due to contaminated and
depleted soil, it is not surprising that many tests are
revealing a dangerously low count of amino acids. What are Amino Acids? They’re the building blocks of all our organs and
tissues. They are the building blocks of protein. They are essential for
production of energy within ourselves, for detoxification and for vital
transmission of nerve impulses. In short, they are the very soup of life, and
are almost always overlooked and neglected.” – H. J. Hoegerman, M.D. Dr. Hoegerman uses Bragg Liquid Amino Acids ( from soybeans ) for Seasoning. What Can W e Do to Protect Ourselves? These actions can be taken now, while we wait for
more information on these important discoveries:
1. Learn more about amino acids and the enzymes that
make them work, and the poisons that can kill them. 2. Have your health practitioner do these tests:
a) tests for toxic mer cury, arsenic, lead, fluorides,
strontium and all the heavy metals. b) the new test known as  	 “30 amino acids
fractionation test” is important to have. 3. Encourage your friends and loved ones to seek the
assistance of their doctors in measuring their bodies
for these substances before they become problematic. 4. Make sure that the sour ce of your or ganic food is in
an area free from airborne pollution and grown in
134 soil enriched by only natural fertilizers. 5. Follow the precepts of this book in regard to your
drinking water! Drink only steam-distilled water. Political Action for Permanent Ecology
During recent years, in response to heightened public
opinion, politicians have promised in their political
action platforms to solve our ecological problems. Millions of taxpayers dollars have been spent on
studies, and volumes of words printed and spoken. But the ever-increasing problems of air pollution and
a dangerously disrupted ecology are still plaguing us. The air in our cities is fast approaching or exceeding
crisis conditions! Also our drinking water sour ces – our
rivers, lakes and ocean shorelines – are becoming
contaminated far beyond the established safe toxic
levels! Scientific bodies and institutions throughout the
world agree that we are in danger of self-extinction unless
we stop abusing our vital life-support systems. They have
offered sober warnings and countdown time tables! So far these warnings have received but token hearings
from governmental and political ears. Please Contact! Protest to your congressman (representative) – www.house.gov/writerep But there is one voice that ever y politician heeds –
the combined voice of aroused voters who demand
action! This is the one sound that rises above the clink
of campaign contributions from big money industrial,
agricultural, manufacturing, financial and business
interests. T o achieve the desir ed effect – political action
on any and all levels – the voice of the voters must be
strong, widespread and united in purpose. What Can One Person Do? – Miracles! Whether you are counting to 10 or to a million, you
have to begin with one! That’ s how political action star ts. Begin with yourself, your family, friends and neighbors,
involve your clubs, chur ch and other groups, and write
letters to editors of local newspapers. Call, fax or write
local radio and TV stations. Go to town council meetings
and state your health concer ns! www.senate.gov. After you get your hometown or community
involved, extend your action into the county, the state,
the nation! W rite, visit, fax and call county of ficials, state
 135
officials and your congressmen and women, and even
the President and V ice-President of the United States! Don’ t settle for promises or palliatives! Demand action
– and persist until you get it! It is up to each and every
one of us to bring all possible political pressure to bear
upon our political leaders to clean up our environment
(water, air, soil) and restore the world’ s vital natural
ecology. This is what we all must faihtfully do – it is our
responsibility if we hope to sur vive this 21st Centur y!! Let’s Clear Up Some Confusion
On the basic issues of pollution and ecology,
practically all health-minded persons agree. On other
issues among ourselves, however, there seems to be some
disagreement. On the subject of nutrition, for example,
there was so much controversy among the advocates of
various diets – each claiming theirs was the only one
worthwhile – that we felt it necessar y to clarify matters. As the world’ s oldest practicing biochemist and
nutritionist, with personal experience in evaluating the
Miracles can happen daily through guidance and prayer! numerous and varied dietetic theories, my father has
shared his great knowledge with all those who are
interested in our revealing, life-changing book, Bragg
Healthy Lifestyle – V ital Living to 120. (See back pages to
order this book if unavailable in your ar ea.) Now water,
and its safety, has become a similar controversy. What is “Pure W a


manufacturers have been sued for their carpets causing allergic reactions in sensitive people. As
a result non-toxic carpets are now being produced. An even more dangerous process is termite extermination. Some exterminators use a whole
house cover and spread gas throughout the building. When the covers are removed, fresh air is
Copyright © Charlotte Gerson, 2007. All rights reserved. This material may not be reproduced in any medium, print or electronic without prior written permission from the author.Page 9 7Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comallowed back in, but a lot of poison is left behind in upholstered furniture, carpets and drapes. It
takes some six months or so to outgas! There are other, non-toxic methods available:  find out
about the freezing approach. Living room areas are often routinely treated to “air fresheners” via sprays or a chemical
solid. Do not use either. Whole house painting: No part of the inside of the house should be painted while the patient
is recovering. Walls may be washed down with mild soap; stains can be removed with a non-
toxic cleanser. The house may not look perfect; but for the time being the patient’s recovery must
be given absolute priority. Outdoor garden sprays; agricultural pesticides: Some areas of daily life are beyond the
caregiver’s control. One of these is having neighbors who spray their gardens with pesticides. If
and when this happens, make sure that all windows are closed; use the room air cleaner and ozone
generator to protect the patient. A similar problem is caused by pesticide spraying of agricultural
areas in the vicinity. In one such case the recovering patient had a serious reaction and suffered a
recurrence, until she moved away (to live with her sister) for the time being. There she recovered
again. Copyright © Charlotte Gerson, 2007. All rights reserved. This material may not be reproduced in any medium, print or electronic without prior written permission from the author.Page 9 8Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comCHAPTER 10
Forbidden Foods
“A McDonald’s ‘Breakfast for Under a Dollar’ actually costs much more
than that. You have to factor in the cost of coronary bypass surgery.”
         George Carlin
Just as some foods, brilliantly combined in the Gerson protocol, are great healers, others are
strictly excluded from the patient’s diet. In his classic book, A Cancer Therapy—Results of 50
Cases,  Dr. Gerson gives a long list of “Forbidden Foods.” Actually, “Forbidden Items” would be
a more accurate title, since the list is not limited to foodstuffs only. Newcomers to the Gerson
program are understandably puzzled by some of these prohibitions, banning foods that are
routinely eaten and even considered wholesome by the average “normal” citizen, so let’s see why
they must be excluded. Rules and regulations are easier to follow if we know the reasons behind
them. In fact, today’s list of banned substances is longer than Dr. Gerson’s original one. Since
he wrote his book half a century ago, many changes have occurred that make healthy living
increasingly difficult. The huge development of the food industry with its vast range of additives,
freely used in the ever wider assortment of convenience foods, has changed people’s eating habits
for the worse, exposing consumers to the ill effects of what are politely called food cosmetics. One of the worst, the highly toxic sugar substitute Aspartame, sold as Nutra-Sweet, Spoonful,
etc., is contained in some 5,000 processed foods found on grocery shelves. Last but far from
least, all processed foods contain salt, the very substance that causes tissue damage syndrome and
stimulates tumor growth. (see Chapter 5. pg. 22, pp. 4 )
  Added to this, the products of industrial agriculture carry heavy residues of toxic pesticides,
herbicides, fungicides, growth promoters, hormones, antibiotics, and any one of the 10,000
substances allowed to be used by the Food & Drug Administration (FDA), supposed to be
harmless. And indeed some of these substances tested singly  may prove to be harmless, but in
combination with others, which is how people consume them in the real world, they add up to a
poisonous cocktail. Let’s remember, all these chemicals are toxic and damaging to the liver, the
very organ which the Gerson therapy endeavours to heal and restore. Hence these are the two basic rules for Gerson patients: all processed foods,  whether
they are canned, jarred, bottled, frozen, salted, refined, sulphured, smoked, pickled, irradiated,
microwaved or otherwise treated, must be strictly avoided. Secondly, only fruits and vegetables
Copyright © Charlotte Gerson, 2007. All rights reserved. This material may not be reproduced in any medium, print or electronic without prior written permission from the author.Page 9 9Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comcertified as “ organic ” must be used, for they are free of agricultural poisons and are grown in
healthy soil, which contains all the necessary vitamins, enzymes, minerals, trace elements and
micro-organisms that are needed for optimum health. Admittedly, these days even organically
cultivated soil does not contain the same level of useful minerals as it did even fifteen years ago,
but the great amount of organic food and juices that a Gerson patient is given daily makes up for
the deficiencies. As for the forbidden items, the harmful effects of tobacco and alcohol are too well known to
need explanation. Next, sodium (salt) and fats of all kinds, except Flax Seed Oil, must be avoided. This, of course, brings into the group of forbidden foods many items that contain one or both of
these two banned substances, e.g. avocadoes are rich in natural oil= fat. If you bear in mind the
ban on fats and salt, the following list will make sense without detailed explanations. To simplify matters even further, let’s repeat loud and clear: only foods that contribute to
health and healing are allowed; all else is banned. Forbidden Foods and Non-Food Items
All processed foods (see above)
Alcohol
Avocados
Berries (except currants)
Bicarbonate of soda in foods, toothpaste and gargle
Bottled and canned commercial beverages (soft drinks)
Cake, candy, chocolate, all kinds of sweets (high sugar and fats, no nutritional value)
Cheese
Cocoa
Coffee for drinking (except as used in the castor oil treatment)
Cosmetics, hair dyes, permanents (see Chapter 5, pg. 26 )
Cream
Cucumber (poorly digestible)
Dried fruit if sulphured or glazed with oil
Drinking water (see Chapter 9, pg. 80 )
Epsom salts (also for foot baths)
Fats and oils (sole exception: Flax Seed Oil, as prescribed)
Flour (white, wholemeal, also flour products, e.g. pasta)
Fluoride, in water and toothpaste (see Chapter 5, pg. 24 )
Herbs (except permitted ones, see Chapter 12, pg. 94 )
Ice cream, sherbet (artificial flavours, sweeteners, cream)
Legumes (only occasional use in latter part of therapy)
Copyright © Charlotte Gerson, 2007. All rights reserved. This material may not be reproduced in any medium, print or electronic without prior written permission from the author.Page 100Healing the Gerson Way—Defeating Cancer and Other Chronic Diseases
www.thegersonway.comMilk (also defatted or low fat)
Mushrooms (fungi, not vegetable)
Nuts (high in fats, wrong configuration of proteins)
Orange and lemon rind (contain aromatic oils)
Pickles
Pineapples (high in aromatics)
Salt and all salt substitutes
Soy and all soy products—tofu, soy milk, flour, etc. Spices (high in aromatics)
Sugar (refined white)
Tea (black and green if containing caffeine; black tea is high in natural fluoride)
Dr. Gerson’s total ban on soy and all soy products may sound surprising at first,  since soy has
the much-publicized reputation of being an ideal vegetarian food, high in protein, low in fat and
cholesterol, moreover much consumed in the Far East, where cancer incidence is considerably
lower than in the West. However, the truth behind this commercially motivated publicity is very different (soy is very
big business in the US, where 60% of supermarket foods contain some form of it). In fact soy
is high in oil and contains at least 30 allergy-causing proteins, which can cause severe damage
to susceptible individuals. Soy also contains phytic acid, which blocks the uptake of important
minerals; enzyme inhibitors, which annul the healing power of the vital oxidizing enzymes
contained in the juices, and a clot-promoting substance, which causes red blood cells to clump
together—ample justification for the total exclusion of soy from the Gerson protocol. PLEASE NOTE: Two “home-grown” foods, which became fashionable some twenty years
ago and are considered wholesome and nutritious, must not be used by Gerson patients. They are
sprouted seeds and wheatgrass juice, and our experience has shown that unfortunately both have
harmful side effects. Sprouts were  eaten in large amounts by


 have to have owns you, which means
you don ’ t own yourself. T o that end, many people can’ t leave w here they’re
living right now because they don’ t know what to do with all the stuf f
they’re h anging on to. They say, “I have too much here. I can’ t l eave. ” This
causes them to m iss opportunities because they can’ t hear the m essages the
universe is sending them. When yo u’re no t attached to thin gs, they can’ t own you any longer. Then
you’ll find that y ou’re less attached to ideas that no longer work in your life
either. In the process, you’ll open yourself up to so ma ny positive
experiences. What you once viewed as just happenstance or a coincidence
shows up in your life in numerous ways now that you’re really experiencing
the a wakened life. Again, the less attached you are, the more t he universe
will send your w ay. If you give away more of whatever you’re g etting, it all
keeps moving and flowing, and your life improves beyond measure. STRIVING VS. ARRIVING
Acceptance and  being happy wi th where you are in life is not something
W estern society tends to teach. In fact, it can seem like you’re programmed
to g o after some thing else from day one. It’ s like you’re trained to think,
When I get out of this playpen, I’ll have the whole r oom. Oh, get me out of
her e. The n yo u get out of the playpen  and into the room, and you thi nk, I’d
like to go into the next r oom, but they’ve got one of those barriers acr oss
the hall. I’ve got to get past that gate that they put ther e. Then maybe I can
get into the cupb oar ds and have fun with the pots and pans. That’ll be when
I arrive. Then it’ s like, Maybe I can go  out into the yar d, so  the yard
becomes the goal. Then you ge t out of the yard, and the goal is the block. Then there’ s a street to cross. There is always a “next. ”
Y ou fina lly get into school, and  all you can think about is getting out. What I remember about elementary school is lines. I hated lines and seeking
permission. For five years, you’ ve peed whenever you felt like  it but now,
all o f a sudden, you have to ask  permission. It’ s like, Let m e out of her e. I
don’ t want to ask permission to pee anymor e. Then you’re going to
geography class, and you have to stand in line. Why in the world do they do
this. Th e lines don’ t move; you just stand there waiting. I guess if it moved,
it wouldn’ t be a line—it would be a parade, wouldn’ t it. Anyway, all you can think about is junior high—you know that w hen you
get there, you’ll get out of lines. But then you find out that this is not the
place to be either. Y ou realize, They do n’ t tr eat us like adults at  all. W e have
to ta ke whatever courses they  give us, and we’r e always told to stop
touching each other. Or, “Sit up. ” Or, “Quiet. No talking. ”
Then your goal shifts again. It’ s like, When I get to high school, that will
be  it. Life will  be complete. Y ou get to high school, but then you realize
you’re a  lowly little freshman. Even the word sounds yucky, so you bypass
it. Y ou think, All righ t, I’ll put up with this because next year I’ll be a
senior under classman. ( Y ou call you rself this as a euphemism for a
sophomore. ) Y ou’re telling yourself, I want to get in the 10th grade because
then I can learn  to drive. N othing in the world counts now except getting a
driver ’ s license. Life is about nothing else when you’re 14 and 15, just
striving toward getting a driver ’ s license. That’ s all there is. until you
start thinking about dating. W ow. W hen I can date, boy, tha t’ s when my life
will be complete. Then it’ s  like, When I get out of high school, it ’ll be so gr eat that I won’ t
have to be told what to do. F inally, you work hard and g et out of high
school, but there’ s no marchin g band. There’ s a ceremony an d maybe a
little pa rty—but then you’ve got to face life. Y ou say to you rself, W ell,
maybe m y life will start when I  go to college. Sur ely that will be it. Then
you go through college, thinking, No. This is not it at all. It’ s mor e of the
same—just studying. Sur e, I get to pick the classes I want, but it’ s the same
old stuff. Y ou get out of c ollege. They tell me when you get married, that’ s when
your life  r eally begins. That’ s when it’ s gr eat, so I’ll get married. Then you
find out  that the partner you pic ked out makes funny noises th at he or she
never made before. It’ s just too  much. Y ou think, All r ight. Marriage may
not b e it, but they tell me when you have a child, that makes yo u complete
with the universe. I guess I’m not r eally a person yet—I’m  sort of an
appr entice person. But when I have that child, that’ s when I’ll be complete. Then maybe you think, They tell me tha t life gets going when you finally
get that divor ce. They say that divor ce is the thing that r eally makes your
life. My spouse drags me down all the time, so as soon as I get marriage out
of my life, that’l l do it. Or maybe you focus on geography: How did I get
her e any way. M y gr eat-gr eat-g randpar ents landed in this town, and I’m
still her e. What the hell am I doing her e. That’ s it. I’ll go to Hawaii. By the
time I get to Hawaii, then I’ll be complete. It’ s kind of endless: Maybe w hen I get a new job, that’ll be it. Or, They
tell me when you get the pr omotion, that’ s the thing that r eally makes your
life start. Or, What I’ve hear d is that as soon as you r etir e, that’ s when life
r eally gets going. T hen you retire, and you hear  people talking about the
good old days. But they never had a “good old day” in their  whole life,
because they were always postponing and had an aversion to now. There aren’ t many people who understand what Carly Simon said, that
these  are the good old  days. That’ s because everything you do is done  in the
present moment. A person who’ s always goal setting, thinking about the
future, and concerned with what things are going to be like is doomed to
eternal frustration rather than an appreciation of anything. They’re
constantly striving, never arriving. LET GO OF BEING BEST—SIMPL Y BE
V irtually everyo ne we’ve ever known has told us that in ord er to be
successful, we must have goals. This is one of those aphorisms that guide
our live s, the whole idea that if we don’ t know where we’re going, then
how will we know when we get there. There are, in fact, other ways of learning other than to have goals. There’ s a word in Sanskrit, satori, and it speaks to the idea that when the
student is ready, the teachers wil l appear. So in moments of insight, you can
shift around things that you’ve s pent a lifetime accumulating. Y ou just have
to be ready. I can hear the doubts, because the importance of goals has been pounded
into your head for your whole life. I’m not here to get in an ar gument nor to
make an ybody wrong who believes in these things strongly. All I’m
suggesting is that you can have satori, an instant moment of shifting around,
when you are ready and willing. Also, God works in very mysterious ways. If yo u have this  readiness, you say, “I’m going to turn this whole problem
or strugg le over, and I know that the universe knows what it’ s doing. I’m
going to surrender and allow the or ganizing Divinity that i s a part of
everything to work through me. I know that I’ll be guided, a nd I’m not
alone. ” The moment that you have that awareness, then goals don’ t seem to
be nearly as significant or as important. If you feel like you have to hav e everything all planned out in your life,
with go als set up all along the


 also
good for the poorest, and all in between. " Daily Express, London,May 15th, 1913. THIS quotation was apropos of an
announcement in the Evening Mail, of New
York, telling that the Twentieth CenturyCroesus and financial philosopher, John D. Rockefeller, had uttered a Confession of hisFaith in the fundamental principles of DieteticRighteousness and General Efficiency as follows:
" Don't gobble your food. Fletcherize, or chew
very slowly while you eat. Talk on pleasanttopics. Don't be in a hurry. Take time tomasticate and cultivate a cheerful appetitewhile you eat. So will the demon indigestion beencompassed round about and his slaughtercomplete. " At the time this compendium of physiological
and psychological wisdom concerning the sourceof health, comfort, and happiness came to my
notice I was engaged in furnishing mypublishers with a " compact statement of theGospel of Fletcherism," as they call it, andhence the able assistance of Mr. Rockefeller waswelcomed most cordially. Here it was in anutshell, crystallized, compact, refined,monopolized as to brevity of description,masterly, and practically leaving little more tobe said. The Grand Old Man of Democracy in
England, William Ewart Gladstone, had had hissay on the same subject some years before, andwill be known to the future of physiologicalfitness more permanently on account of hisglorification of Head Digestion of food than forhis Liberal Statesmanship. In like manner, Mr. Rockefeller will deserve
more gratitude from posterity for havingprescribed the secret of highest mental andphysical efficiency in thirty-three words, thanfor the multiple millions he is dedicating toScience and Sociological Betterment. It will be interesting, however, to seekers
after supermanish health and strength to knowhow the author took the " straight tip" of Mr. Gladstone, and " worked it for all it was worth "
until Mr. Rockefeller referred to the process ofcommon-sense involved as " Fletcherizing. " I assure you it is an interesting story. It has
taken nearly fifteen years to bring thedevelopment to the point where Mr. Rockefeller,who is carefulness personified when it comes tocommitting himself for publication, is willing toexpress his opinion on the subject. It has costthe author unremitting, completely-absorbing,and prayerful concentration of attention, andnearly twenty thousand pounds sterling($100,000), spent in fostering investigations andsecuring publicity of the results of the inquiries,with some of the best people in Science,Medicine, and Business helping him withgenerous assistance, to accomplish this triumphof natural sanity. In addition to other co-operation, and the
most effective, perhaps, it is appropriate to saythat there is scarcely a periodical published inall the world, either technical, news-bearing, orotherwise, on the staff of which there has notbeen some member who has not received somepersonal benefit from the suggestions carried bythe economic system now embodied in the latest
dictionaries of many nations as " Fletcherism. " The first rule of " Fletcherism " is to feel
gratitude and to express appreciation for and ofall the blessings which Nature, intelligence,civilization, and imagination bring to mankind ;and this utterance will be endorsed, I am sure,by the millions of persons who have foundeconomy, health, and general happinessthrough attention to the requirements ofdietetic righteousness. It will be especiallyapproved by those who, like Mr. Rockefeller,gained new leases of life after having burnedthe candle of prudence at both ends and in themiddle, to the point of nearly going out, in thestruggle for money. Yet the secret of preserving natural efficiency
is even more valuable than cure or repair ofdamages due to carelessness and over-strain. Inthis respect the simple rules of Fletcherizing,embodying the requirements of Nature in co-operative nutrition, are made effective byformulating exercises whereby habit-of-conformity is formed, and takes command of thesituation so efficiently, that no more thoughtneed be given to the matter than is necessary in
regard to breathing, quenching thirst, orobserving " the rule of the road " in avoidingcollisions in crowded public thoroughfares.<|eot_id|><|begin_of_text|>
Q: Who has endorsed the principles of Fletcherism?,
A: Scientific leaders at the world's foremost universities, including Cambridge, Turin, Berne, La Sorbonne, Berlin, Brussels, and St. Petersburg, as well as Harvard and Yale in America.
Q: What is the first principle of Fletcherism?,
A: To feel gratitude and express appreciation for all the blessings which Nature, intelligence, civilization, and imagination bring to mankind.
Q: What is the key to achieving health and efficiency, according to the author?,
A: It is essential to understand and follow the principles of Nature, as they are not hidden away in the dark folds and coils of the alimentary canal, but are committed before the food is swallowed.
Q: What is the author's diet typically composed of?,
A: The author's diet consists of a simple and inexpensive variety of foods, including potatoes, cornbread, beans, eggs, milk, cream, toast and butter, and sometimes oysters, and he also emphasizes the importance of not eating when not hungry.
Q: What is the author's advice on how to manage one's appetite?,
A: The author advises to trust in Nature and accept her guidance, and to never overdo anything, as it is impossible to have too much saliva mixed with the food when it is swallowed, and it is almost impossible to hold it back from the food gate at the back of the mouth.<|eot_id|><|begin_of_text|>If you will try the experiment when youare " good and hungry," having a " working-man's appetite," and disposing of good breadand butter the while, which should have nearly,or quite, seventy bites to the ordinary mouthful,you will find that thirty mouthfuls will prettynearly, or completely, satisfy your working-man's appetite. Mixed foods take much lesstime, usually about half, and still the seventy-five-rhythm act will consume only about twentyminutes to perform with physiologicthoroughness. SALIVAL  ACTION  ON STARCH  FOODS. Here are some statements easy to prove or
disprove by anyone, with real compensation inthe way of new revelations relative to thepossibilities of gustatory enjoyment.Starchy foods, such as bread, potatoes, etc.,
require from thirty to seventy masticatorymovements to assist saliva to turn the starchinto " grape sugar," which is the form in whichit can be used as nourishment. *
You will at once think, no doubt, that a range
of numbers extending from thirty to seventy ispretty wide. So it is; but conditions regardingthe qualities of not only breads, but potatoes,and also conditions relative to the strength orsupply of saliva, differ greatly. When theappetite is keen, the mouth watering, as theyare at the beginning of a meal, bread or potatoesmay be negotiated into nutriment ready for the
* Although I have been a close student of the subject for
more than fifteen years in the best physiological-chemicallaboratories for long periods of time—and always emulating the
man from Missouri in demanding of the wise ones in the science
of the laboratories to " Show me! "—I make the statementsrelative to what happens below the guillotine line in Mother
Nature's exclusive territory of responsibility on the authority of
the laboratory experts; but only, mind you, when my personalobservations and business logic approve the conclusion. Therefore, when I tell you that starch turned into dextrose, or
" grape sugar," is assimilable as nourishment, and that starchwhich is not thus chemically transformed by saliva is not
capable of becoming nourishment, I am not " speaking by the
book," which Mother Nature has opened for me to read—unlessbiological-chemists can be considered to be extra-enlightened
forms of nature.THE AUTHOR  FEELING  HIMSELF  TO BE THE MOST  FORTUNATE
PERSON  ALIVE. stomach in much less time than later on. Appetite " peters put," as miners say, gradually,and does not stop with a bang and shut off likean electric light when connection is broken. Itchecks up, slows down, and tapers off gradually,and that is where the canny intelligence of afaithful Fletcherizer stands him in goodusefulness. When Appetite gently says: " Now,really, you are still rather good to my assistant
Taste, and he would not object to a few bitesmore ; but if you stop now and change off tosomething else which I have in mind, and forwhich I have a use in our organism, I will notobject." In plain words: " I have enough for thepresent; switch off on to ——." The difference between putting on fat in the
case of the person who is disposed or permittedto put on more fat than is comfortable, andlosing some of the surplus carried on theabdomen or elsewhere, is the discriminationexercised in regard to the final satisfaction ofappetite. Those last two, three, or a few mouth-fuls after Appetite has said gently " Enough,"and before the same Appetite says, loudly, "Stop! " are the difference between obesity; anddecency of form. I really believe, from the results of my
experiences for the past fifteen years in gettingtips from Mother Nature, and trying to inducemankind in general and my friends inparticular to accept them as " straight " fromMother Nature, that persons who have enoughrespect for themselves to be interested inphysical culture must


you
use
urine
now?" -
"I
drink
evaporated
urine
every
morning,
I
do
mini-enemas
as
needed. When
I
eat
fresh
food
and
few
starches
in
the
summer,
I
hardly
need
enemas. In
the
cold
season,
when
boiled
food
and
porridge
predominate,
I
do
enemas
daily. Life
without
enemas
with
boiled
water
I
can't
imagine
using
urine
anymore,
because
they
give
me
a
charge
of
energy
and
bliss
all
over
the. Otherwise,
I
don't
have
any
problems
with
defecation." Also,
the
practice
of
ancient
yogis
emphasizes
washing
the
large
intestine
with
an
enema
with
the
help
of
various
infusions
in
order
to
achieve
maximum
purity
and
energy. Theintestine
itself
then
works
in
a
coordinated
manner
and
without
disturbances. It
is
necessary
to
start
urinotherapy
gradually
and
consistently
in
this
way. It
is
better
to
continue
with
evaporated
urine,
it
is
more
effective. Other
variants
can
create
strong
backlashes
that
create
a
negative
experience
and
relationship
with
urine. At
what
age
can
you
start
using
urine
and
who
does
it
help
the
most? Urinotherapy
is
a
treatment
for
j
any
age. There
is
no
need
to
immediately
decide
that
you
will
drink
urine. Urine
works
best
on
the
human
organism
through
the
skin. The
infant
still
urinates
and
washes
his
body
with
urine. Proceed
in
the
same
way,
applying
poultices
and
smearing
your
body
with
urine. If
the
child
falls
behind
in
his
development,
immediately
start
urinotherapy,
massage
him
with
urine,
give
him
to
drink
his
own
urine,
boiled
with
honey,
but
only
once
a
day,
in
the
morning
50
-
100
grams. It
will
be
interesting,
let's
say
in
ten
years,
to
compare
the
health
status
of
children
whose
richer
mothers
could
treat
them
to
various
types
of
panties
(look
how
beautifully
dry
that
ass
is),
and
children
who
naturally
peed
in
their
diapers
and
thus
actually
they
used
urinotherapy
from
a
young
age. I
believe
that
children
who
used
to
urinate
until
late
in
life
have
healthy
urinary
and
sexual
systems
today. At
least
for
me
it
is
100%
true. Whenever
I
start
studying
the
human
body,
I
am
always
surprised
by
the
enormous
sophistication
and
harmony
of
its
systems
and
organs,
I
bow
in
deep
humility
before
its
intelligence,
which
is
many
times
higher
than
our
thinking
mind. I
am
therefore
convinced
that
if
nature
wanted
the
child's
body
not
to
bathe
in
its
own
urine
from
the
diapers,
or
rather
from
the
mother's
womb,
it
would
certainly
have
arranged
it
differently
and
would
not
have
waited
for
the
invention
of
some
bobby
pants. Urine
therapy
is
most
helpful
to
those
people
whose
internal
environment
is
strongly
alkaline
and
there
is
total
decay
in
the
entire
body. This
is
especially
common
in
older
and
senile
organisms. Therefore,
taking
urine
gives
the
best
results
in
such
cases. Example:
Patient,
76
years
old,
after
4
operations,
sepsis
at
46
years
old,
exudative
pleurisy,
hypertension,
tachycardia,
extrasystole,
gastritis,
diseased
bile
ducts
at
the
same
time. She
started
urinotherapy
by
drinking
400
grams
of
urine
a
day. After
a
year,
severe
diseases
disappeared:
arrhythmia,
pain
in
the
digestive
tract,
in
the
head,
in
the
coccyx
area
and
high
blood
pressure. More
secondary
problems
also
stopped:
the
consequences
of
pleurisy
in
the
left
side,
pain
in
the
neck
area,
problems
with
vision
and
swollen
arteries
in
the
groin
area,
no
colds,
the
fat
tumor
on
the
breast,
stomatitis,
hemorrhoids
disappeared,
the
hair
stopped
falling
out
and
became
much
better,
thicker. Stool
normalized,
bloating
and
heartburn
stopped. Her
ribs
have
also
stopped
hurting
as
a
result
of
the
illness,
and
her
head
no
longer
spins
when
she
bends
forward. The
excessive
appetite
has
disappeared
and
the
patient
no
longer
suffers
from
painful
cramps
at
night. Outside,
her
eyes
no
longer
water
and
the
dark
spots,
"flies"
and
serrations
have
disappeared. Varicose
veins
(inflammation
of
the
veins)
also
subsided
and
sleep
improved. Example:
Female
patient,
70
years
old. "I
have
been
practicing
urinotherapy
for
4
years
and
I
will
tell
you
about
my
results. First
of
all,
the
humming
in
my
head
stopped,
I
can
hear
in
my
left
ear
again,
my
hands
stopped
shaking
and
my
fingers
and
toes
became
free,
the
stones
came
out
of
my
gall
bladder
and
sand
was
secreted
for
three
months. Her
knees
stopped
swelling. I
cured
my
cataracts
by
washing
my
eyes
with
urine. The
doctor
also
confirmed
this. But
otherwise
I
don't
tell
the
doctors
anything,
because
they
wouldn't
believe
me
that
I
cured
my
diabetes
with
urine. I
don't
have
sugar
in
my
urine
or
in
my
blood,
the
doctor
praises
me
for
following
my
diet. I
didn't
admit
to
him
that
I
was
drinking
urine. For
about
five
years
I
had
severe
pain
in
my
spleen. Here,
too,
I
cured
compresses
with
urine,
which
I
put
on
for
10-15
minutes. When
I
drink
urine
three
times
a
day,
it
feels
like
jackhammers
are
working
in
my
gallbladder. I
can
even
hear
the
rocks
crunching. I
also
cured
my
hemorrhoids
and
varicose
veins. All
my
life,
the
skin
on
my
feet
and
wrists
cracked,
so
I
couldn't
walk
barefoot
for
years. After
bronchitis,
I
often
had
colds
and
chills. In
the
summer,
I
wore
a
fur
vest
athome. And
now
it's
14
degrees
in
my
apartment,
I
walk


 Advantage  of fers detailed
instructions and training programs in breathing less. Personalized
instruction in Buteyko’ s method is available through
www.consciousbreathing.com, www.breathingcenter.com,
www.buteykoclinic.com, and with other certified Buteyko instructors.CHAPTER 7. CHEWING
Hard chewing builds new bone in the face and opens airways. But for most
of us, gnawing several hours a day—the amount of time and ef fort it takes
to get such benefits—isn’ t possible, or preferable. A number of devices and
proxies can fill the gap. Gum
Any gum chewing can strengthen the jaw and stimulate stem cell growth,
but harder textured varieties of fer a more vigorous workout. Falim, a T urkish brand, is as tough as shoe leather and each
piece lasts for about an hour. I’ve found the Sugarless Mint to
be the most palatable. (Other flavors, such as Carbonate, Mint
Grass, and sugar -filled varieties, tend to be softer and grosser.) Mastic gum, which comes from the resin of the ever green
shrub Pistacia lentiscus, has been cultivated in the Greek
islands for thousands of years. Several brands are available
through online retailers. The stuf f can taste nasty but of fers a
rigorous jaw workout. Oral Devices
As of this writing, T ed Belfor and his colleague, Scott Simonetti, received
FDA approval for a device called the POD (Preventive Oral Device), a
small retainer that fits along the bottom row of teeth and simulates chewing
stress. For more information, see www.discoverthepod.com  and
www.drtheodorebelfore.com [inactive]. Palatal Expansion
There are dozens of devices to expand the palate and open airways, each
with its own advantages and disadvantages. Begin by contacting a dentalprofessional who specializes in functional orthodontics. Dr. Marianna Evans’ s Infinity Dental Specialists (at
http://www.infinitydentalspecialists.com/ ) on the East Coast, and Dr. W illiam Hang’ s Face Focused ( https://facefocused.com ) on the W est Coast
are among the most well-known and respected clinics in the United States,
and good places to start. Across the pond, Britons can contact Dr. Mike
Mew’ s clinic at https://orthodontichealth.co.uk. CHAPTER 8. TUMMO
There are two forms of T ummo—one that stimulates the sympathetic
nervous system, and another which triggers a parasympathetic response. Both work, but the former, made popular by W im Hof, is much more
accessible. It’ s worth mentioning again that this technique should never be
practiced near water, or while driving or walking, or in any other
circumstances where you might get hurt should you pass out. Consult your
doctor if you are pregnant or have a heart condition. Find a quiet place and lie flat on your back with a pillow
under the head. Relax the shoulders, chest, legs. T ake 30 very deep, very fast breaths into the pit of the
stomach and let it back out. If possible, breathe through the
nose; if the nose feels obstructed, try pursed lips. The
movement of each inhalation should look like a wave, filling
up in the stomach and softly moving up through the lungs. Exhales follow the same movement, first emptying the
stomach then the chest as air pours through the nose or pursed
lips of the mouth. At the end of 30 breaths, exhale to the “natural conclusion,”
leaving about a quarter of the air in the lungs. Hold that breath
for as long as possible. Once you’ve reached your absolute breathhold limit, take one
huge inhale and hold it another 15 seconds. V ery gently, movethat fresh breath around the chest and to the shoulders, then
exhale and start the heavy breathing again. Repeat the entire pattern at least three times. T ummo takes some practice, and learning it from written instructions
can be confusing and dif ficult. Chuck McGee, the W im Hof Method
instructor, of fers free online sessions every Monday night at 9:00, Pacific
T ime. Sign up at https://www.meetup.com/W im-Hof-Method-Bay-Area  or
log in through the Zoom platform: https://tinyurl.com/y4qwl3pm. McGee
also of fers personalized instruction throughout Northern California:
https://www.wimhofmethod.com/instructors/chuckmcgee-iii. Instructions for the calming version of T ummo meditation can be found
at www.thewayofmeditation.com.au/revealing-the-secrets-of-tibetan-inner -
fire-meditation. CHAPTERS 9–10. SUDARSHAN KRIY A
This is the most powerful technique I’ve learned, and one of the most
involved and dif ficult to get through. Sudarshan Kriya consists of four
phases: Om  chants, breath restriction, paced breathing (inhaling for 4
seconds, holding for 4 seconds, exhaling for 6, then holding for 2), and,
finally, 40 minutes of very heavy breathing. A few Y ouT ube tutorials are available, but to get the motions correct,
deeper instruction is highly recommended. The Art of Living of fers
weekend workshops to guide new students through the practice. See more
at www.artofliving.or g. •       •       •
Below are several breathing practices that didn’ t make the cut in the main
text of this book for one reason or another. I regularly practice them, as do
millions of others. Each is useful and powerful in its own way. Y ogic Br eathing (Thr ee-Part)A standard technique for any aspiring pranayama student. PHASE I
Sit in a chair or cross-legged and upright on the floor and
relax the shoulders. Place one hand over the navel and slowly breathe into the
belly. Y ou should feel the belly expand with each breath in,
deflate with each breath out. Practice this a few times. Next, move the hand up a few inches so that it’ s covering the
bottom of the rib cage. Focus the breath into the location of
the hand, expanding the ribs with each inhale, retracting them
with each exhale. Practice this for about three to five breaths. Move the hand to just below the collarbone. Breathe deeply
into this area and imagine the chest spreading out and
withdrawing with each exhale. Do this for a few breaths. PHASE II
Connect all these motions into one breath, inhaling into the
stomach, lower rib cage, then chest. Exhale in the opposite direction, first emptying the chest, then
the rib cage, then the stomach. Feel free to use a hand and feel
each area as you breathe in and out of it. Continue this same sequence for about a dozen rounds. These motions will feel very awkward at first, but after a few breaths
they get easier. Box Br eathing
Navy SEALs use this technique to stay calm and focused in tense situations. It’ s simple. Inhale to a count of 4; hold 4; exhale 4; hold 4. Repeat.Longer exhalations will elicit a stronger parasympathetic response. A
variation of Box Breathing to more deeply relax the body that’ s especially
ef fective before sleeping is as follows:
Inhale to a count of 4; hold 4; exhale 6; hold 2. Repeat. T ry at least six rounds, more if necessary. Br eathhold W alking
Anders Olsson uses this technique to increase carbon dioxide and, thus,
increase circulation in his body. It’ s not much fun, but the benefits, Olsson
told me, are many. Go to a grassy park, beach, or anywhere else where the ground
is soft. Exhale all the breath, then walk slowly, counting each step. Once you feel a powerful sense of air hunger, stop counting
and take a few very calm breaths through the nose while still
walking. Breathe normally for at least a minute, then repeat
the sequence. The more you practice this technique, the higher the count. Olsson’ s
record is 130 steps; mine is about a third of that. 4-7-8 Br eathing
This technique, made famous by Dr. Andrew W eil, places the body into a
state of deep relaxation. I use it on long flights to help fall asleep. T ake a breath in, then exhale through your mouth with a
whoosh  sound.Close the mouth and inhale quietly through your nose to a
mental count of four. Hold for a count of seven. Exhale completely through your mouth, with a whoosh, to the
count of eight. Repeat this cycle for at least four breaths. W eil of fers a step-by-step instructional on Y ouT ube, which has been
viewed more than four million times. https://www.youtube.com/watch? v=gz4G31LGyog.NOTES
For a full bibliography with updated and expanded notes, please visit
mrjamesnestor.com/breath. “ I n  t r a


10
minutes or until the mixture turns to a medium-thick syrup. Using tongs,
remove the cinnamon sticks and reserve. 4. Add nectarines and raspberries and bring to a boil over high heat, stirring
constantly. Redu ce heat and boil gently, stirring frequently, for about 10minutes or until nectarines are soft but still holding their shape. 5. M eanwhile, cut the vanilla bean into 3 equal pieces. Set aside  along with
cinnamon sticks. 6. Skim of f and  discard any foa m. Using a slotted spoon, fill four hot jars
with fru it, leavi ng a 1-inch (2. 5 cm) headspace. Slide a vani lla piece or
cinnamon stick down the inside of the jar. 7. Pour hot syrup through a sma ll sieve over fruit, leaving a 1/2-inch (1 cm)
headspace. 8. R un a thin non-metallic utensil around the inside of the jar to  allow air to
escape. A dd mo re syrup, if nece ssary, to leave a 1/2-inch (1 cm) headspace. W ipe rims, top with flat lids and screw on metal rings. Return jars to the hot
water bath. 9. Fill remaining two hot jars with hot syrup, pouring through a strainer to
catch the raspberry seeds. 10. Leav e a 1/2-inch (1 cm) he adspace. Slide a reserved vanilla piece or
cinnamon stick down the inside  of the jar. W ipe rims, top with flat lids and
screw on  metal rings. Return jar s to the hot water bath, topping up with hot
water if  necessary. Bring to a  full rolling boil and process jars for 15
minutes ( Boiling W ater Method, Step by Step ).11. Remove canner lid and wait  5 minutes before removing jars to a towel
or rack to cool completely. Check seals, label and store in a cool place for
up to 1 year. c u r r i e d  s u m m e r  s t o n e  f r u i t  p r e s e r v e
Sometimes when  the bounty of the or char d and gar den seems boundless, the
most I can do to keep up is to pr epar e stone fruits for fr eezing. This has the
advantage of pr oviding mor e time to enjoy summer pursuits while allowing
for furth er pr oce ssing once the rush is over. Her e is a favourite r ecipe for a
delicate all-fruit curried pr eserv e using fr ozen fruit. For fr eezing, I simply
measur e the acidulated fruit sli ces into 4-cup (1 L) portions and dry pack
them. If, like me, you make your own curry and garam masala s pice blends,
you will know whether you would like to add mor e or less than the amounts
given her e.
Of course, you can use fr esh fruit or a combination of fr esh and fr ozen fruit
in this delicious pr eserve. While I call this a pr eserve, it is mor e like fruit floating in thick, lightly
curried sauce, which makes it perfect for vegetable and chicken stir -fry
r ecipes. Don’ t be tempted to add mor e liquid. Once the fruits r elease their
juice, th er e is mor e than enough to cover the fruit in the jars. I suggest that
you use 1-cup (250 mL) jars b ecause that is the most useful amount for
r ecipes. Naturally, you can fill pint (2-cup/500 mL) or even quart (1 L) jars
if you happen to have a lar ge-quantity r ecipe in mind for feeding a cr owd. MAKES ABOUT 10 CUPS (2.5 L)
1—1/2 cups (375 mL) water
grated rind and juice of 1 lemon
1–1/2 cups (375 mL) granulated sugar
1 tbsp (15 mL) curry powder
2 tsp (10 mL) garam masala spice blend pinch salt6 cups (1.5 L) nectarine slices, fr ozen or fr esh
4 cups (1 L) peach slices, fr ozen or fr esh
4 cups (1 L) apricot quarters or slices, fr ozen or fr esh

1. Heat ten 1-cu p (250 mL) jars  in boiling water, and scald the lids, lifter,
funnel and tongs ( Boiling W ater Method, Step by Step ). 2. In a M aslin pan or canning kettle, combine water, lemon rind and lemon
juice. Bring to a boil over high heat. Add granulated sugar, stirring
constantly to dissolve. Stir in cu rry powder, garam masala and salt. Reduce
heat and boil gently, stirring occasionally, for 10 minutes. Add nectarines,
peaches and apricots. Increas e heat and boil for 1 minute, stirring
constantly. 3. S kim of f and discard any foam. Using a slotted spoon, fill h ot jars with
hot f ruit. Ladle hot syrup into jars, covering the fruit and leavin g a 1/2-inch
(1 c m) h eadspace. Run a thin n on-metallic utensil around the inside of the
jar to allow air to escape. Add m ore hot syrup, if necessary, to leave a 1/2-
inch (1 cm) headspace. W ipe r ims, top with flat lids and screw on metal
rings. Return jars to the hot water bath, topping up with h ot water if
necessary. Bring  to a full rolling boil and process jars for 20 minutes
( Boiling W ater Method, Step by Step ). 4. Remo ve cann er lid and wait 5 minutes before removing jars t o a towel or
rack to cool com pletely. Check seals, label and store in a cool place for up
to 1 year. Use: This beautiful golden preserve shimmers as a sweet-savoury
accompaniment to fish, meats and vegetable dishes. If you add a few
tablespoons of the syrup to gravy or white sauce, it will ligh tly flavour
them. c u r r i e d  s u m m e r  s a l a dI ha ve to admit that, like all artists and writers, I take inspiration fr om
everyone and everything ar ound me. It’ s a natural pr ocess, I gue ss. So when
my niece  served  this delicious salad for a family pool party, it was so fr esh,
so c olourful, so … well, summe ry, I knew that it had to be included in this
book. In  fact, befor e anyone cou ld dig in, I picked up my came ra and took
the shot below! What I like about these kinds of r ecipes is that they ar e expanda ble. Y ou can
add any fr esh summer fruit a nd use almost any compote, chutney or
pr eserve* in this book for the d r essing. In fact, I have slightly tweaked the
original version, adding r ed onion and taking away the fr esh dill and
r osemary. Fr ozen cooked shrimp ar e easy to keep on hand, making this a
gr eat last-minut e lunch at the cottage or on the patio. I particularly like the
light-handed curry flavour with the seafood and mango in this version, but
would be happy with any fruit-flavour ed vinaigr ette. MAKES 6 SER VINGS
juice of 1 lemon
3 mangoes
3 avocados
2 cups (500 mL) sliced mushr ooms
1/2 r ed onion, thinly sliced
2 lb (1 kg) cooked jumbo shrimp, thawed (or fr esh jumbo shrimp,
peeled, deveined, cooked and cooled)
1 cup (250 mL) Curried Summer Stone Fruit Pr eserve

1. Strain lemon juice into a lar ge mixing or salad bowl. Peel and dice the
mangoes, one at a time, into the lemon juice, tossing to coa t after each
addition. Peel, pit and cut the avocados into cubes, one at a tim e, into the
mango mixture, tossing to coat with lemon juice after each addition. 2. S tir in mush rooms and onion. Add shrimp. Pour half of the Curried
Summer Stone Fruit Preserve o ver the salad and toss well. T aste and add
remaining preserve if desired. * If you use a thicker homema de preserve, thin it a little to a thick sauce
consistency by adding a small amount of orange or apple juice. Fr eezing Nectarines
1. Select Equipment:  Se lect suitable-size freezer c ontainers, bags or
Mason jars ( Freezing ). 2. F r eeze Individual Slices:  Line a baking sheet with w axed paper. Arrange nectari ne slices, closely packed, in a single layer on the sheet. Cover with waxed paper and arrange another layer of nectarine slices. Freeze the slices in the coldest part of the freezer.


’s a vi-
cious circle. There you have it. Rather than intervening between point 3 and
4 on the circle, he simply exonerates his behavior with an I’m, and
the attendant risk-taking that is necessary to get out of his trap is
adroitly avoided. There may be many reasons for theBREAKING FREE FROM THE PAST  / 83young man’s shyness, some of which probably go back to his
childhood. Whatever the reasons for his fear he has decided not to
go to work on his social-wariness, but to explain it away with a
simple I’m. His fear of failing is strong enough to prevent him from
trying. Were he to believe in the present moment and his ability to
make a choice, his sentence would change from, “I’m shy,” to “Up
until now, I’ve behaved in a shy manner.”
The vicious circle of shyness can be applied to virtually all I’ms
that are self-diminishing. Consider the circle of a student who be-
lieves he’s poor in math as he tackles his algebra homework. Rather than stop between 3 and 4, and put in the extra time, con-
sult a tutor, or struggle with it he simply stops. When asked why he
flunked algebra class, he’ll say “I’ve always been lousy in mathem-
atics.” Those infernal I’ms are the things that you call upon to exon-
erate yourself and to explain to others why you persist in a self-de-
feating pattern. You can look at your own circle of neurotic logic and begin to
challenge any aspect of your life in which you’ve chosen to be a
finished product. The number one payoff for hanging onto your
past and resting on your I’ms is avoidance of change. Every time
you use an I’m to explain a behavior that you don’t84 / Your Erroneous Zoneslike, think of yourself in that gaily decorated box, all wrapped up
as a finished package. Certainly it is easier to describe yourself than to change. Perhaps
you ascribe the reasons for your labels to your parents, or to other
significant adults in your childhood such as your teachers, neighbors,
grandparents and the like. By giving them responsibility for your
present-day I’m you’ve given them a measure of control over your
life today, elevated them to a higher position than you and ingeni-
ously created an alibi for staying in your ineffective condition. A
neat little payoff indeed, and one that provides you with a warranty
against any risk-taking. If it’s the “culture’s” fault that you have this
I’m, you can’t do anything about it. Some Strategies for Freeing Yourself from the Past and Eliminating
Your Vexing I’ms
Leaving the past behind involves taking risks. You have become
accustomed to your self-definitions. In many cases they function as
a support system in your daily life. Some specific strategies for
eliminating those I’ms include:
• Eliminating I’m wherever you can. Substitute with such sen-
tences as, “Until today I’ve chose to be that way,” or “I used to label
myself…”
• Announce to those close to you that you are going to work at
eliminating some of your I’ms. Decide which are most important to
eliminate and ask them to remind you whenever you haul them out. • Set behavioral goals to act differently than you’ve ever done
before. For example, if you consider yourself shy, introduce yourself
to one person who you might otherwise have avoided.BREAKING FREE FROM THE PAST  / 85• Talk with a trusted confidant who will help you combat the
powers of the past. Ask him to signal you silently with a tug to his
ear each time he notices you falling back into your I’m. • Keep a journal on your self-destructive I’m behavior, and record
your action as well as how you were feeling about yourself while
you were behaving that way. For one week record in a notebook the
exact time, date and occasion when you used any of the self-destruct-
ive I’ms, and work at diminishing the entries. Use the list provided
earlier in this chapter as a guide to your journal-keeping. • Watch out for the four neurotic sentences and whenever you
fall into using them, correct yourself out loud  in the following way. Change
“That’s me.”…to…“That was me.”
“I can’t help it.”…to…“I can change that if I work on it.”
“I’ve always been that way.”…to…“I’m going to be different.”
“That’s my nature.”…to…“That’s what I used to believe was my
nature.”
• Try to work each day on eliminating one I’m just for that day. If you’ve used I’m forgetful as a self-descriptor, devote Monday to
working specifically at being aware of this tendency, and see if you
can alter one or two forgetful behaviors. Similarly, if you don’t like
your stubbornness I’m, give yourself one day to be tolerant of con-
trary opinions, and see if you can rid yourself of I’ms one day at a
time. • You can interrupt your own “I’m-Circle” between point 3 and
4, and resolve to toss out those ancient excuses for avoidance. • Find something you’ve never done and set aside an afternoon
for that activity. After your three-hour immersion in a totally new
activity, one that you’ve always avoided in the past, see if you can
still use the same I’m that you applied that morning.86 / Your Erroneous ZonesAll of your I’ms are learned avoidance patterns, and you can learn
to be almost anything if you make the choice to do so. Some Final Thoughts
There is no such thing as human nature. The phrase itself is de-
signed to pigeonhole people and to create excuses. You are the sum
product of your choices, and every I’m you treasure could be re-
labeled, “I’ve chosen to be.” Go back to the opening questions in
this chapter, Who are you? and How do you describe yourself? Think
about some delicious new labels that are in no way connected to the
choices that others have made for you, or those that you’ve made
until now. Those old tiresome labels may be keeping you from living
your life as fully as you might. Remember what Merlin said about learning:
“The best thing for being sad,” replied Merlin, beginning to
puff and blow, “is to learn something. That is the only thing
that never fails. You may grow old and trembling in your ana-
tomies, you may lie awake at night listening to the disorder of
your veins, you may miss your only love, you may see the
world about you devastated by evil lunatics, or know your
honor trampled in the sewers of baser minds. There is only one
thing for it then—to learn. Learn why the world wags and what
wags it. That is the only thing which the mind can never ex-
haust, never alienate, never be tortured by, never fear or dis-
trust, and never dream of regretting. Learning is the thing for
you. Look at what a lot of things there are to learn—pure sci-
ence, the only purity there is. You can learn astronomy in a
lifetime, natural history in three, literature in six. And then,
after you have exhausted a million lifetimes in biology and
medicine and theocriticism and geography and history and
eco-BREAKING FREE FROM THE PAST  / 87nomics, why, you can start to make a cartwheel out of the ap-
propriate wood, or spend fifty years learning to begin to learn
to beat your adversary at fencing. After that you can start again
on mathematics until it is time to learn to plough.”*
Any I’m that keeps you from growing is a demon to be exorcised. If you must have an I’m, try this one on for size. “I’m an ‘I’m’ exor-
cist—and I like it.”
*Terence H. White, The Once and Future King  (New York: C. P. Putnam’s Sons,
1958).88 / Your Erroneous ZonesV
THE USELESS EMOTIONS—
GUILT AND WORRY
If you believe that feeling bad or worrying long enough will change
a past or future event, then you are residing on another planet with
a different reality system. Throughout life, the two most futile emotions are guilt for what
has been done and worry about what might be done. There they
are! The great wastes—Worry and Guilt—Guilt and Worry. As you
examine these two erroneous zones, you will begin to see how con-
nected they are; in fact they can be viewed as opposite ends of the
same zone. There you have it. Guilt  means that you use up your present mo-
ments being immobilized as a result of past behavior, while worry  is
the contrivance that keeps you immobilized in the now
89about something in the future —frequently something over which
you have no control. You can see this clearly if you try to think of
yourself as feeling guilty about an event that has yet to occur, or to
worry about something that has happened. Although one response
is to the future and the other to the past, they both serve the
identical purpose of keeping you upset or immobile in your present
moment. Robert Jones Burd


 it is unclear
as to how effective it will be. Two teaspoons of vitamin C-rich berries provides about 225
milligrams of vitamin C. For maintenance of gum health a much smaller dose should work. It is also
possible that a much smaller dose of natural vitamin C will work if there are not too many whole
grains in your diet. An early treatment for infantile scurvy was raw milk and raw meat. Both foods contain highly
digestible forms of phosphorous. These foods will also help heal gum disease. You do not have to eat
raw meat. Another option is meat cooked in bone broth stews. A highly concentrated form of herbal based vitamin C can be purchased at
holisticdentalstore. comThe Amazing Blotting Technique and Healing Gum Disease Naturally
Forget about expensive gum disease surgery. The late dentist Joseph Phillips discovered a highly
effective treatment method for gum disease. He also has some remarkable comments on the causes of
gum disease. Instead of believing that gum disease results from buildup of tartar, Dr. Phillips was
convinced it was the other way around: tartar is actually the result of gum disease. 10
 Dr. Phillips went
as far as stating that, “The truth of the matter is that brushing and flossing causes periodontal disease. ”
As time goes on, Dr. Phillips believed that more brushing and flossing causes more gum disease. This
is because the normal motion of tooth brushing concentrates the tooth tartar at the gum line where it is
left to fester. The gum line area known as the gingival sulcus is always the dirtiest after brushing. 11
The irritating substances constantly contacting the gum tissues usually causes the gums to recede or
become inflamed over time. When this area is not cleaned carefully after brushing with blotting, or an
oral irrigator, then brushing will contribute to gum disease. How to Blot at Home
The blotting technique is so effective you can expect to see noticeable results within three weeks in a
high proportion of cases. Part of the blotting technique is to clean all of the soft tissue surfaces in your
mouth with a gum toothbrush. The complete technique is rather difficult to explain accurately in the
text without showing you a video, so I have created a free online resource with a video to show you
how to blot at home. If you want to learn how to blot at home, then please go to this website. www. curetoothdecay. com/blottingSea Salt for Your Gums
Dentist Robert Nara discovered that when treating gum disease in the military, rather than resort to
time-consuming gum surgery, if he just had his patients brush their teeth and rinse their mouths with a
sea salt solution, then their gum problems typically improved and were even cured. This work
eventually led him to write
How to Become Dentally Self Sufficient. The premise of the book is that
good oral hygiene, including the use of oral irrigation and sea salt, will prevent or significantly
reduce most tooth and gum problems. The use of oral irrigating devices such as a Waterpik® is highly effective in treating gum disease. In
case it is not clear, an oral irrigator is a device that shoots a pressurized stream of water out of a
small nozzle that can clean around the teeth below the gum lines. Flossing does not reach these same
places. Irrigators are available in most drug stores. The most effective method for healing gum problems is to rinse your mouth with warm salt water
using an oral irrigator. Sea salt or equivalent high quality salt would be ideal for this; do not use
commercial table salt. Warm sea salt water used in an irrigating device is one of the best protections
against gum disease. I have heard claims that sea salt in the oral irrigator may shorten its life span. This could be true, but the benefits surely outweigh the cost. Alternatively a teaspoon or two of apple
cider vinegar diluted in the oral irrigator water can also help with gum health. Herbal liquids for gum
disease can also be used in the oral irrigator and injected deep into inflamed gum tissues. No More Bad Breath
Bad breath is many times caused by decaying food trapped below the gum line. Oral irrigating with
warm salt water or blotting will relieve or improve many cases of bad breath by removing the rotting
food particles. Use an oral irrigator according to the instructions provided. The nozzle tip of the irrigator is pointed
at the base of the tooth, and then the irrigator is run around the tooth. If there is pain or bleeding gums,
decrease the pressure. As your gums heal and strengthen this should go away quickly. The results from this process are gradual. Many people report healing of their gum tissues over a
period of a few weeks to a few months. Even though it takes time, the results are very satisfying. Herbal Treatments for Gum Disease
People have written that herbal treatments have done wonders for their gum problems. These
treatments may also help strengthen your teeth and the ligaments that hold the teeth in their sockets. Herbs that are excellent for healing teeth include:
White oak bark powder
—prevents the need for gum surgery and heals bleeding and infected gums. Myrrh gum powder
—heals gum infections. Herbal Tooth & Gum Powder

(the recipe is in chapter 8). This powder can be purchased at the
Holistic Dental Store (
www. holisticdentalstore. com
)
There are many other herbs that can help heal teeth and gums that are not mentioned here. Alternative
treatments like trigger point massage and acupressure can also help. Oil Pulling for your Teeth and Gums
Oil pulling is the simple but ancient technique of swishing oil in your mouth as a mouthwash. Use
about one tablespoon of organic oil. Coconut and sesame seed oil work well, and olive oil is another
option. Swish the oil around as long as you can. 10-20 minutes is ideal but it can be difficult to go that
long. Spit the oil out when you are done (not in your sink) and rinse your mouth well. The oil pulls out
toxins from your gum tissues and helps remove deeply embedded debris. This is a great treatment for
gum problems, bad breath, or to increase your overall oral health. Mercury and Your Gums
A common symptom of mercury toxicity is bleeding gums and loose teeth. 12Healing Gum Disease Program
Since scurvy and a vitamin C deficiency are easily caused by a diet heavy in whole grains, I
recommend being extremely careful with the use of grain bran and grain germ in your healing gum
disease diet. In addition to being alert to the toxic factors in whole grains, avoiding the toxic foods
mentioned in the previous chapters will help fight gum disease. If any of the supplemental foods
mentioned here are already in your diet, then you do not need to take them twice. When your gum
disease is gone, then pick and choose aspects of this program to your liking. 1-2 teaspoons of food-based vitamin C from concentrated sources such as camu camu berry,
acerola cherry, amalaki or rose hips for vitamin C. (concentrated vitamin c is available at:
holisticdentalstore. com
 ) 2 teaspoons of camu camu berry provides about 225 milligrams of
natural vitamin C. ¼ - ½ teaspoon 2-3 times per day for a teens and adults for a total of ½ – 1½ teaspoons per day
Blue Ice™ fermented cod liver oil (available at
codliveroilshop. com
). This is to restore fat-
soluble vitamins A and D to the diet for gum health. Raw milk and/or raw meat (meat in stews is a second-best option). Avoid whole grains unless freshly ground, soured, and appropriately sifted to remove the bran
and germ. Use the blotting technique and/or an oral irrigator with warm water and sea salt at least twice
per day. (
www.<|eot_id|><|begin_of_text|>
Q: What is the main cause of gum disease, according to the text?,
A: The text does not explicitly state a single main cause of gum disease, but it suggests that it is caused by an imbalance in the body's chemistry, possibly due to a faulty diet, excessive sugar consumption, or a buildup of toxic materials in the body.
Q: What is the purpose of the "blotting" technique?,
A: The blotting technique is a method for cleaning the gum line and removing debris, and it is recommended to use it in combination with other treatments for gum disease.
Q: What is the recommended treatment for a tooth infection?,
A: The text recommends using herbal treatments, nutritional support, and homeopathic injections to treat tooth infections, and in severe cases, surgery may be necessary.
Q: What is the recommended treatment for a tooth infection?,
A: The text recommends using herbal treatments, nutritional support, and homeopathic injections to treat tooth infections, and in severe cases, surgery may be necessary.
Q: What is the recommended treatment for a tooth infection?,
A: The text recommends using herbal treatments, nutritional support, and homeopathic injections to treat tooth infections, and in severe cases, surgery may be necessary.<|eot_id|><|begin_of_text|>Placing metal directly
into the jaw bone poses a high risk of triggering a negative immune system reaction in the patient. 26
The body reacts poorly to any implanted metal. Studies at the Karlinska Institute in Sweden, show that
most humans become rapidly allergic to virtually any metal placed inside the human body including
mercury, titanium and gold. One not commonly considered problem with titanium implants is the
battery effect of combining titanium with other metals from dental restorations in your mouth. Zircon


membrane. Fats	and	oils	are	the	primary	building	materials	used	to	create	those
cell	membranes. Cell	membranes	are	critically	important	because	all	the
nutrients	your	cells	need	and	all	the	toxic	waste	products	they	must	eliminate
need	to	pass	through	it. If	you	eat	the	right	kinds	of	fats	and	oils,	your	cell
membranes	properly	regulate	the	passage	of	materials;	eating	the	wrong	kinds
causes	your	cell	membranes	to	work	against	you. When	your	cell	membranes	are
not	working	correctly,	your	cells	will	malfunction,	which	can	manifest	into	just
about	any	disease	you	can	imagine. Essential	fatty	acids
is	the	term	used	to	describe	the	“right	kind”	of	fats	and
oils. They	are	essential	because	the	body	needs	them	but	cannot	make	them,	so
we	must	obtain	them	from	food. These	essential	fatty	acid	molecules	have	a
specific	shape	that	is	critical	to	the	way	they	work	in	forming	cell	membranes—
like	bricks	that	fit	perfectly	together	to	build	cell	walls. (Chemists	use	the	termcis-fatty	acids	to	describe	the	natural,	healthy	shape	of	essential	fatty	acid
molecules.) When	oils	are	heated	above	392°F	(as	most	supermarket	oils	are),	the	cis-fatty
acid	molecules	change	shape,	turning	into	a	different	and	toxic	category	of	fats
called	trans-fats. The	shape	of	trans-fats	does	not	work	properly	for	building	cell
membranes. These	improperly	shaped	“bricks”	build	a	cell	wall	with	holes	it. Cell	membranes	constructed	from	trans-fats	become	leaky	(allowing	substances
inside	cells	to	leak	out,	and	vice	versa)	and	brittle	(like	the	shell	of	an	egg,	rather
than	the	elasticity	of	a	balloon). If	cells	throughout	your	body	are	leaky	and
brittle,	you	have	a	serious	problem. Because	of	the	way	oils	are	processed,	trans-fats	(and	other	toxins)	are	found
in	virtually	all	oils	sold	in	supermarkets	and	health	food	stores,	including	canola,
corn,	safflower,	sunflower,	cottonseed	and	soybean	oils,	along	with	food
products	containing	hydrogenated	oils,	like	margarine	and	vegetable	shortenings. Consider	the	vast	numbers	of	products	made	with	these	toxic	oils,	such	as	salad
dressings,	breakfast	cereals,	crackers,	chocolates,	candy,	potato	chips	and	fried
foods	such	as	french	fries. The	solution? Eat	essential	(good)	fats	and	avoid
hydrogenated	and	other	(bad)	trans-fats. More	chemistry	that	is	vital	to	your	health:	The	two	most	important	essential
fatty	acids	are	linoleic	acid	(omega-6	fatty	acids)	and	linolenic	acid	(omega-3
fatty	acids). For	good	health,	these	fatty	acids	must	be	consumed	in	sufficient
amounts	and	in	the	correct	balance	with	each	other. It	has	been	estimated,
however,	that	60	percent	of	our	population	gets	too	much	omega-6s	and	that	up
to	95	percent	gets	too	little	omega-3s;	this	imbalance	causes	disease. Avoid
processed,	supermarket	oils	and	food	products	containing	them,	which
perpetuate	this	imbalance,	and	supplement	with	oils	combining	a	healthy
balance. Pioneers	in	medical	research	are	curing	a	number	of	chronic	problems	(such
as	depression,	heart	disease	and	cancer)	by	giving	their	patients	the	right	kinds	of
fats	and	oils. But	most	people	have	no	idea	that	the	bad	fats	and	oils	damage	cell
membranes	and	therefore	cause	disease,	which	explains	why	society	at	large	is
not	demanding	alternatives. As	with	many	of	our	modern	foods,	we	created	technologies	that	are	solely
designed	to	produce	the	highest	amount	of	oils	using	the	smallest	amount	of	raw
materials	(seeds,	beans	and	grains)	in	the	shortest	period	of	time	with	maximum
shelf	life. Time	and	money	are	the	driving	forces,	not	health	and	nutrition. Today,	oils	are	extracted	using	huge,	powerful	presses	that	generate	a	lot	of	heat,
which,	in	the	presence	of	oxygen,	oxidizes	oils,	making	them	rancid	and	toxic.Yet	these	now-toxic	oils	can	still	be	labeled	as	“cold-pressed”	because	no	heat
was	added	during	the	pressing	process;	the	heat	is	an	unintentional	result	of	the
high-pressure	extraction	process. This	is	why	cold-pressed	is	a	meaningless	term
and	is	not	useful	for	you	in	determining	what	to	eat	and	what	to	avoid. Harsh
solvents	are	used	to	extract	oils,	which	remain	in	the	oil	as	a	residue. These
solvents	also	destroy	nutrients	in	the	oils. In	addition,	processed	oils	are	typically
bleached	and	deodorized—	destroying	more	nutrients	and	creating	toxins. To	put	healthful	oils	in	your	diet,	eat	high-quality	olive	oil	and	flaxseed	oil. Also,	beneficial	fatty	acids	can	be	found	in	organic,	fresh,	unprocessed	food	in
its	natural	state,	such	as	raw	seeds,	raw	nuts	and	avocados. High-quality	eggs,
meat	and	fish	are	also	good	sources	of	fatty	acids. Keep	in	mind,	though,	that
essential	fatty	acids	are	readily	damaged	by	heat. Use	the	minimum	heat
necessary	to	cook	these	foods. Supplement	your	diet	with	a	high-quality
essential	fatty	acid	supplement. To	avoid	chronic	disease	and	slow	down	the
aging	process,	dietary	supplementation	of	essential	fatty	acids	(from	flaxseed	oil,
for	example)	is	necessary;	deriving	enough	of	the	right	fats	and	oils	from	the
foods	that	are	available	today	is	difficult. Check	your	kitchen	and	refrigerator	shelves. Discard	your	processed	oils,
particularly	hydrogenated	and	partially	hydrogenated	oils	(margarine,	vegetable
shortening,	etc. ),	and	products	made	with	those	oils,	including	many	baked
goods,	crackers,	chips,	peanut	butter	and	nondairy	creamer. Instead,	use
primarily	high-quality	olive	oil,	organic	butter	or	ghee,	and	essential	fatty	acid
supplements	(see	appendix	C	for	suggestions). Myths	About	Milk
The	final	failure	food	on	my	Big	Four	list	is	one	that	is	usually	touted	as
necessary	to	good	health	for	adults	and	children:	milk	products. Milk’s
reputation	as	a	highly	nutritious	food	is	undeserved;	in	reality,	modern	milk	is	a
highly	toxic	and	allergenic	make-believe	food. The	United	States	may	produce	a
lot	of	milk,	and	the	dairy	boards	may	try	to	convince	us	to	drink	lots	of	milk,	but
milk	does	not	do	a	body	good. According	to	pediatrician	Russell	Bunai,	M.D.,	in	a	1994	issue	of
Natural
Health,
the	one	single	change	to	the	U.S.	diet	that	could	provide	the	greatest
health	benefits	is	the	elimination	of	milk	products. In	the	1992	edition	of	his
book
Don’t	Drink	Your	Milk,
Dr.	Frank	Oski,	former	director	of	the	Department
of	Pediatrics	at	Johns	Hopkins	University	School	of	Medicine,	said,	“We	should
all	stop	drinking	milk.... It	was


 attested to by anthro -
pological evidence scientists have uncovered, notably Dr. Alan W alker of Johns Hopk
ins
University. Fruits really have it all; all that it took to make
us into superb human beings; all that is re -
quired to sustain us in a healthy state insofar as food contributes to this condition; and all tha t we need to liv e a long
, rewarding vibrant and happy life. Conclusions and Observations
That we are biologically fruitarians is an inescapable conclusion on every count that we
can relevantly and validly cite. What does this mean in practical application? Almost everyone you meet will condemn fruitarian fare. Almost everyone thinks from the
70
Fruiticulturestandpoint that sickness is inevitable and must be
prevented whereas, in fact, diseases simply will not occur unless we cause them, either through deficien -
cies or intoxications or both. If you eat 70% to 80% fruits and the balance in leafy green salads along
with c
onservatively cooked tubers, roots and even
grain products, along with some raw nuts and seeds, you will not significantly or even noticeably impair yourself assuming, of course, that your other prac -
tices are good. There are social c onsider
ations that make some concessions on dietary intake prefer -
able to social ostracism. In my own case I merely tell those who inquire about why I’m
not ea ting, or who urge me t o ea
t meat dishes or obnoxious fare, that I’m on a special
diet and that, while I’d love to have what is being offered, I don’t dare touch it lest I suf -
fer problems. You’ll inevitably be assailed by those who tell you about vitamin B12 defi-
ciency and anemia. This vitamin is created by both fermentative and putrefactive bac -
teria. Grass contains no vitamin B12 either, yet we are told to eat beef liver among others
for B12. Mother Nature was, indeed, provident and provides us amply with our B12 needs
from our intestinal tract through symbiotic bacterial flora just as with other animals in nature. Experiments with baboons on a fruit diet only for many years could not induce a vitamin B
12 deficiency in any of them. It is also rewarding to learn that, in a research to put the fruit-eating fad to rest, Professor Meyer of the University of Pretoria fed 50 controls fruits and nuts only for a period of six months. Instead of deficiencies and dis -
ease, the controls became rather sickness-free and greatly impr o
ved in health and weight. The results were published in the February 20, 1971 issue of the South African Medical Journal. 71
Fruiticulturef
Fresh Food Festival Fruitarians, Denmark  n
“Fruit is great fuel. Bananas are the perfect food for people who have an “Fruit is great fuel. Bananas are the perfect food for people who have an
active lifestyle. Self-contained, tasty, eat to eat, satisfying, available year-active lifestyle. Self-contained, tasty, eat to eat, satisfying, available year-
round, inexpensive, and with the a perfect mix of nutrients, bananas proround, inexpensive, and with the a perfect mix of nutrients, bananas pro --
vide practically all of the active person’s food requirements. After a long, vide practically all of the active person’s food requirements. After a long,
strenuous workout, what could possibly be more satisfying thanstrenuous workout, what could possibly be more satisfying than
a big plate of fresh, cool fruit?”a big plate of fresh, cool fruit?”
-Dr. Douglas Graham-Dr. Douglas Graham72
FruiticultureThe Fruitarian Diet
by David Klein, Ph.D. & Dr. T. C. Fry
Humans have a specific natural biological diet, one which offers complete alkalizing nu-
trition with virtually no toxicity and is comprised of the most delicious, satisfying and health-promoting foods offer ed up b
y Nature. The Fruitarian Diet is based on conclusive
evidence that we are biologically, physiologically and anatomically Frugivores. Humans were designed to eat fruit! As such, fruit stands as our natural and most healthful food. Our natural biological diet sets us free of aberrant behavior, rapid aging, disease and suffering, and opens the doors to manifesting the Vibrant Health of our dreams! We call it the Fruitarian Diet. It is also known as the Vibrant Diet, the Hygienic Diet and the 80/10/10 Diet. The Fruitarian Diet consists of our most naturally healthful, delicious and satisfying
foods: raw fruits and vegetables with minimal-to-moderate amounts of seeds, and nuts. The Fruitarian Diet is comprised of a 90% alkalizing foods (minimum) averaging the fol -
lowing caloronutrient ratio: 80% carbohydrates (minimum), 10% protein (maximum), 10% fat (maximum). Sevent
y-five percent raw is a good place to start, with the goal
of working one’s way up to 100 percent raw. The Fruitarian Diet reverses and prevents
73
Fruiticultureacidosis, the predominant underlying condition which causes most diseases and the
physical degeneration humanity experiences, and it promotes complete healing of most disease conditions and complete rejuvenation, attended by peak strength, endurance, longevity, and a joyful sense of vibrant health. Many have realized these wonderful ben -
efits for themselves, and many more need to receive our vital message and our help in adopting the F ruitarian Diet. Based soundly and scien tifically upon our na
tural biological disposition—upon our natu -
ral physical, mental, emotional, sensory and spiritual needs—you can expect sensational improvemen ts when y
ou eat a vibrant raw food diet and practice the totally effective
health system of which it is a part. The health system of which the natural raw food diet is a part is the basis for vibrant, sickness-free well-being! By following this natural and ef -
fective system in practice, you almost surely will:
 •  Detoxify and ov
ercome, once and for all time, occasional illnesses or annoying ail-
ments. Whether it be indigestion, colds, flu bouts, mucus expectoration, headaches, back aches, fev ers and
“itises” or even such “incurable” problems as acne, allergy, arthri -
tis, asthma, constipation, heart and cardiovascular problems, herpes, psoriasis, skin problems, sinusitis, tinnitus, tumors or wha
tever, this systems enables you to overcome
almost anything simply by discontinuing and removing easily recognized causes, and es -
tablishing conditions that build great health. 74
Fruiticulture •  Because you’ll discontinue and avoid easily recognizable causes of discomforts, sick -
nesses and disease, you need not suffer ev
en so much as another case of indigestion,
aches and pains, fever (itis), sor e thr
oat, cough, cold or anything else! •  Normalize your weigh
t if it is excessive. Without dieting or counting calories, a
healthful living regimen born of properly meeting our needs causes the overweight to
quickly, naturally, safely, surely, and permanently lose down to a naturally normal weight set-point. •  Eliminate physicians
, hospitals, drugs, and nostrums from your and your family’s
lives. You’ll also be spared their astronomical costs as well as the aches, pains, discom -
forts, agonies, and lost time. •  Save thousands of dollars ever
y year in food, energy, medical, hospital, drug, labor,
insurance, and other outlays! • Energize yourself! You’ll get more done when your energy levels go up! You become
more lovable and charming as you become happier, more radiant and more dynamic. •  Increase your brainpo
wer and mental alertness. Your thinking will be clearer, sharp -
er and more focused. Your IQ and wisdom will increase significantly. •  Have newfound strength, stamina, vigor
, and vibrant vitality. •  Enjoy clearer complexion with a glo
wing and radiant skin tone. •  Speak with an improved voic
e that tends to bell clearness. •  Restore yourself t
o relative youth! You’ll look, act and feel up to 20 years younger
within one to four months. •  Eliminate most digestive problems within 24 hours af
ter going on this marvelous
diet. •  Improve y
our productivity and job performance, thus increasing your income
appreciably. •  Feel like a million! You’ll ha
ve a buoyancy and bounce that even younger people do
not have! •  Decrease your sleep needs by about an hour daily ev
en though you’ll be better slept, 75
Fruiticulture
more alert, and better rested. •		You’ll	be	sharper,	more	precise 	and	cor rect	in	your	judgmen ts	and	assessments,	thus
enabling 	you	to	more	accurately 	and	quickly 	perform 	both	physical 	and	mental 	tasks. •		When	you	start	doing	what	you	should 	alwa ys	hav e	been	doing,	you ’ll	start	being
what	you	always	should 	have	been! When	you	do	righ t,	you ’ll	become 	righ t.
Note:		To	assure	that	the	diet	you