FOOD FOR DAILY USE
By Dr. Lawrence Wilson
© June 2018, LD Wilson Consultants, Inc.
All information in this article is for educational purposes only. It is not for the diagnosis, treatment, prescription or cure of any disease or health condition.
Warnings: 1. March 31, 2018. We have become aware of a problem with Late July purple corn tortilla chips. Please use other brands for now.
2. Eat mainly the preferred vegetables listed below. Do not eat a lot of any other vegetables, including greens. They do not provide enough of the chemicals needed for development.
The development diet. Development is the primary goal of a nutritional balancing program. This is different than other nutrition programs.
Certain foods contain the right chemicals or other energies needed for development. These foods are needed on a daily basis. This article discusses these foods. For details about this topic, read Development.
Other purposes of this diet. These are to remineralize the body with the alkaline reserve minerals, to detoxify the body, to improve digestion and to make the body more yang.
HOW TO EAT
Purity and quality. Eat real, natural food that is free of chemical additives, preservatives and other chemicals.
If possible, eat fresh, organically grown food, although some commercially grown food is fine. We do not recommend hydroponically grown food, which is often nutritionally inferior and often contains chemicals, no matter what the label states. (see http://articles.mercola.com/sites/articles/archive/2017/08/23/can-hydroponics-be-organic.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20170823Z1_UCM&et_cid=DM155517&et_rid=25501601).
Frozen vegetables are not working very well. Canned vegetables are actually working better than frozen ones, although fresh is best.
Other food articles. Two other articles complete the series of articles about diet for nutritional balancing programs. They are:
Fast and slow oxidizers. The foods listed below are for both those with a fast or a slow oxidation rate. However, fast oxidizers need to eat 1-2 tablespoons of extra fat per meal from the list of fats and oils below.
Slow oxidizers should not add extra fat to their diet. There should be enough fat and oils in their daily diet. An exception to this rule is that if you will not eat sardines, almond butter, blue corn chips and/or dark meat chicken. Also, eggs, full-fat cheese, and lamb are other fatty foods that slow oxidizers may eat.
If you do not eat any of the above foods, your diet can be too low in fat even though you are a slow oxidizer. In this case, we suggest adding about 1 teaspoon to 1 tablespoon of fat or oil daily to your food.
Babies. At the end of the article is a discussion of food for babies who cannot obtain breast milk.
Sample Menu: Ideally, pressure-cook all food together (vegetables and protein) for about 2.5 to 3 minutes, without adding salt or spices. After cooking, add sea salt and perhaps a little spice, if desired, for flavoring. Hawaiian Bamboo Jade seasalt is an excellent natural sea salt.
We no longer recommend mono meals. Instead, meals are a combination of foods:
Proteins. Eat this three times daily, (but animal protein only twice daily. The third meal protein should be almond butter and a little tahini or hummus.)
Eat protein food first during the meal for best digestion.
At noon and in the evening, the protein food is either dark-meat chicken, lamb chops, sardines and rarely beef or wild game, but not buffalo or bison. Dairy products are not highly recommended at all.
Eggs are okay, but only up to 6 per week for women and up to 8 per week for men. Eggs must be soft-boiled, poached or lightly fried only, so the yolk is runny.
We donŐt recommend duck, goose, quail, pheasant or other birds.
Vegetables. Of the following 22 vegetables, eat a small amount of 5-9 of them at each meal, rotating them for variety. All vegetables and proteins can be pressure-cooked together for convenience.
We suggest eating some garlic, ginger and carrot with every meal. Also, in general, eat a little rutabaga and daikon with each meal. Always have 3 kinds of onions per meal. The other vegetables can be rotated.
Buying small vegetables. If you have a choice, buy vegetables that are smaller in size. These will be more yang, which is beneficial.
Peeling. Do not peel any vegetables, even if they are not organically grown. Clean them with a vegetable brush.
Cooking. Cook all vegetables. However, do not bake vegetables, especially in olive oil. This generates toxic chemicals that are very hard on the liver.
Salads and other raw vegetables are not recommended because they are much more yin.
The preferred vegetables. These are carrots, rutabaga, daikon, Brussels sprouts, baby broccoli (also called broccolet or broccolini), red cabbage, cauliflower (white, orange or purple), green beans, and all onions: (red, white, yellow, sweet, green or scallions, leeks, shallots, white pearl, red pearl, gold pearl, white boiler, and cipolline). Also, eat 4-5 thin slices of ginger and about 4 garlic cloves with every meal.
A new recommendation is to eat about 1 tablespoon of tahini or two tablespoons of hummus daily.
Toppings. These are not needed. However, you can make Chinese-tasting vegetables such as chow mein, Thai-tasting vegetables with a little peanut sauce or curry, or Indian-tasting vegetables with a little mokni, vindaloo, sag or other herbal sauces as toppings. These are sold in health food stores.
Other simple, tasty toppings are a little pesto sauce, a little hummus, or some grated cheese. For children, cream is delicious mixed with cooked vegetables.
Blue corn. After eating protein, eat your vegetables. Then eat a few blue corn tortilla chips, at least at one meal.
Note: We wish we did not have to recommend blue corn chips. Corn has a high glycemic index that causes reactions in some people. Some are also allergic to corn, although if eaten correctly – alone, and just a few at a time – most people can handle them. The chips contain old oil, a lot of salt and are not an ideal food. However, we find the bodies require chemicals found in blue corn and the frying process actually locks in certain nutrients. Making blue corn cereal or blue corn tortillas is possible, but time-consuming. So for now, this is the best compromise.
For rapid development, do not eat much of other grains. Also, avoid all raw grain, such as trail mix, granola or some muesli. Human beings cannot absorb enough nutrients from raw grains.
Snacks. Ideally, do not snack, as it is hard on digestion. If needed, a snack can be a few blue corn chips, leftover vegetables and protein, more almond butter, hummus, a sardine or a piece of beef or chicken jerky.
Occasional foods. Treats can include corn on the cob and perhaps other vegetables.
Fat. If you are a slow oxidizer, do not add extra fat to this diet. Almond butter, dark-meat chicken, lamb, goat, wild game and sardines provide enough fat. Do not add butter or oil to the diet if you are a slow oxidizer.
Fast oxidizers need some extra fat with each meal. The best is animal fat such as chicken, lamb or beef fat. Almond butter and tahini also contain excellent fats. Some butter, cheese or full-fat yogurt is okay up to 4 ounces daily. A little olive oil is okay, but preferably only once daily.
AVOID all duck products, including duck fat. Also avoid lard.
II. DAILY FOOD FOR ADULTS
The protein food for daily use is:
Lamb (up to twice per week)
Toasted or roasted almond butter
Roasted tahini (or roasted sesame butter) or hummus made with roasted tahini. Hummus is a little easier to eat than just tahini.
Eggs (only up to 6 per week for women and only up to 8 per week for men)
Wild game, but not duck, goose, bison or buffalo
Raw cheese, yogurt or kefir (not important for development and only up to 4 ounces daily)
AVOID organ meats, which are too toxic today.
RULES FOR PROTEIN FOOD
1. Eat protein three times daily. This does not mean one needs to have protein with every meal. One can have protein with two meals, and then have a protein snack. This could be leftover chicken, a tablespoon of almond butter, sardines, a piece of cheese or one or two eggs.
2. Have animal quality protein only twice daily. Portion size for adults is 4-5 ounces or about 100-150 grams of protein food (not grams of protein) per serving.
3. Eat red meat (lamb, wild game or a little beef) only two or three times per week.
4. Cook all protein food. Sardines in a can are already cooked and should not be cooked more.
Cook all protein food in a pressure-cooker, ideally. You may also steam, crock pot, bake or stir-fry food. Also, when you cook food, ideally do not add salt and spices while cooking. Add a little sea salt and, if you wish, a little spice to the food when it is cooked.
5. Eat protein food first, ideally. Then eat your cooked vegetables a few minutes afterwards. Then eat a few blue corn chips.
6. Protein must always be chewed well.
Specific Protein Foods:
Chicken. Chicken thighs or legs are the best part of the chicken. Chicken breast is the least desirable.
Chicken thighs or legs require about 5-6 minutes of cooking in a pressure cooker. They will cook in about 5 minutes if you put a few cuts in the meat so they are not as thick.
Sardines. All brands are usually okay. However, at this time, do not use Chicken Of The Sea brand. They are overcooked, for some reason. For more details, read Sardines.
Lamb. Lamb chops take about 5-6 minutes in a pressure cooker, or longer if made in a toaster oven, regular oven or steamed. All kinds of lamb are fine.
If you donŐt like the gamey or lamby flavor of lamb, use ground lamb or lamb chops, as they have less of this flavor. The flavor is valuable omega-3 fatty acids, so try to get used to it.
You could add a little herb or spice to cover up the flavor, if needed. However, do not use a lot of herbs in your cooking. They are too yin and some are a little toxic. For more details, read Lamb.
Goat. A little goat meat is good.
Toasted or roasted almond butter (these are the same). When you buy your almond butter, mix the oil on top with the butter to form a consistent mixture. Do not pour off the oil.
Eat your almond butter first, ideally before you eat your vegetables or grain. Do not mix almond butter with blue corn chips, ideally. About a large tablespoon per day is the right amount. Eat it alone with a spoon or put it over vegetables as a topping. Eat the topping first, ideally, when you sit down to eat.
Beware of the expiration date on almond butter because it will go rancid and will taste bitter. Throw it away in this case.
Some stores allow you to make almond butter fresh. This is good. Do not eat raw almond butter.
Tahini or hummus. Have one tablespoon daily of roasted sesame tahini or two tablespoons daily of hummus. Do not eat a lot of tahini or hummus, however, as it is quite yin.
Eggs. Men may have only up to 8 eggs per week. Women may have only up to 6 eggs per week. Children may have fewer eggs, depending upon their size. Do not overeat on eggs, as many people do.
Cook eggs only the following ways:
1. Boil for 3 minutes
2. Poach in boiling water.
3. Rarely, fry them, but keep the yolks runny.
Farm fresh eggs are best. Cage-free and organic should be better, and usually they are.
Store eggs in the refrigerator. Never eat hard-boiled eggs or eggs that are hard such as in quiche, cake, pastries or other dishes. These are very hard to digest and the fat in the yolk is toxic.
Wild game. Foods such as deer, elk, caribou and others are also a good source of protein. Avoid duck, goose, bison and buffalo, as these do not work as well for development.
Raw cheese, yogurt or kefir. These are not good foods for development. You may skip them altogether. If you want some, eat only a total of four ounces or less daily of all dairy foods.
Most people overdo on dairy products because they are tasty and easy to eat. However, all dairy products are quite yin, so less is better. Cheese is best raw, although some pasteurized milk cheese is okay.
Avoid all pig products, which may contain parasites even though they are cooked.
If possible, eat organically grown vegetables.
Gold pearl onions
Red pearl onions
White pearl onions
Green onions or scallions
Daikon or white radish
Broccolette, brocolini or baby broccoli (but not regular broccoli).
Cauliflower leaves and stems. These are excellent.
Greens and others
Leaves of cauliflower
Brussels sprouts, cabbage leaves and baby broccoli are actually greens.
RULES FOR VEGETABLES:
1. Cook all vegetables until they are soft. No raw, crunchy or al dente vegetables, please.
Pressure-cooking is best. It is the fastest, best-tasting, and clean-up is easy. If vegetables are cut into bite-sized chunks, most are ready to eat in about 5 minutes when cooked in a pressure-cooker. For details, read Pressure-Cooking.
Other acceptable cooking methods are crock pots and steaming. Do not cook with oil, as this slows development.
Do not use microwave ovens. Do not deep-fry, roast or barbeque all food, although a little made these ways is okay. However, these methods use high heat that generates toxic chemicals.
Reasons for cooking:
A. Cooking reduces the amount of a few vitamins in foods. However, it greatly increases the availability of the minerals in food by breaking down tough vegetable and other fibers. The latter is far more important.
B. It increases the Etheric Energy of most food, and makes the food more yang. Both benefits are extremely important for development.
C. It concentrates some foods, allowing one to eat more of the food.
D. It kills many bacteria and parasites on vegetables and other foods.
2. Fresh food is definitely best. Eat frozen or canned vegetables only if you cannot obtain them fresh. Organically grown is also usually best. However, this is not too critical if you cannot find it or cannot afford it.
3. Local food should be fresher, which is good. However, be sure it is not sprayed with poisons, as is commonly the case.
4. Eat 2-3 cups or 500-700 ml (volume) of cooked vegetables with each meal, three times daily. Measure the amount of vegetables you eat in the cooked state, not the raw state. This amount is needed to remineralize the body.
5. Set out a small amount of at least five to seven of the above vegetables for each meal. Below are hints for doing so easily and quickly.
6. Eat slowly and chew thoroughly.
7. Do not put much herbs or spices on your vegetables. Vegetables have delicate tastes that you will come to appreciate.
8. Do not drink liquid with meals. However, the water that is use to cook the vegetables is very rich in nutrients, and should be drunk. Drink it at least an hour after the meal, however, so as not to dilute the digestive juices.
9. The very best idea is to cook vegetables for each of three meals. However, it is okay to cook vegetables just once or twice daily. They will keep throughout the day. Ideally, do not keep them overnight, although this is okay.
10. Do not peel vegetables, especially if they are organically grown. Wash vegetables with running water and use a vegetable brush to clean them if they are dirty.
11. Shop for vegetables every few days – at least twice weekly.
12. Keep vegetables in the bottom of the refrigerator for best storage. You can spray them with water to keep them fresher. Some, such as baby broccoli, can be placed in a little water to keep them fresher.
The best grain for development is blue corn. It is mainly sold in the form of blue corn tortilla chips. Adults can have at least one or two bags per week. These are popular in the United States, and becoming more available elsewhere. Blue corn is a special variety that is excellent for development and much less hybridized than other corn.
If you do not tolerate corn well, try eating blue corn chips 1) in small quantity and 2) alone – without mixing them with any other food. For more details, read Blue Corn.
Other grains are not as good. They include quinoa, rye, millet, oats, and barley. Fast oxidizers need not eat grains. Avoid all raw grain foods such as granola, trail mix and some muesli.
Warning about rice. All rice today, even organically grown rice, is somewhat contaminated with arsenic. Avoid eating rice or rice pasta or donŐt eat much of it at this time (June 2017).
FATS AND OILS
Get as much of your fat and oils from foods such as meats, eggs, roasted almond butter, roasted tahini or hummus, sardines and perhaps a little full-fat dairy products. Slow oxidizers should not add any more fats or oils to their diet.
Fast oxidizers need to add one to tablespoons of fat or oil to each of their meals. These can be:
Butter. For details, read Butter.
Cream. Fresh heavy cream is an excellent fat, especially for children, who usually love it and will eat vegetables if you put some cream on them.
Cream is best unpasteurized. However, it is okay if you can only buy pasteurized cream. Organic dairy is usually better than standard dairy products.
Vegetable oils. Slow oxidizers should not add any vegetable oils to their diet. Fast oxidizers can use some olive oil or other grain or seed oils.
AVOID tropical oils such as avocado, coconut, and palm oils. They are too yin for development except for occasional use, even though they are nutritious.
Sea salt (natural). This is a very good product. A good brand is Bamboo Jade. Natural sea salt does not raise blood pressure, when used in moderation, and it provides many essential minerals. Celtic Salt is not quite as good because it is from a contaminated area of the ocean. For details, read Salt.
Water. The type and amount of water one drinks is very important. The best water, in most cases, is a quality spring water. The second best option in the United States is often tap water filtered with carbon or a sand filter only. In Europe and Asia, tap water may not be safe.
Please avoid distilled water, de-ionized water, and reverse osmosis water, as these contain very few minerals. Please also avoid adding minerals to water because it tends to unbalance the minerals in the water.
Avoid Ňalkaline watersÓ. These are any water with a pH above about 8.8. These waters will make you feel better for a while. However, they are very yin, they unbalance body chemistry and eventually they cause problems. For details, read Water For Drinking.
Drinking alkaline water is a fake way to alkalinize the body. The correct way is to replace the alkaline reserve minerals with the diet in this article.
Bone broth. This is a good product, but can be contaminated with lead. At this time, (December 2017) we only recommend beef bone broth, not chicken or lamb bone broth. For details, read Bone Broth.
Carrot juice or wheat grass juice. Adults may have ONLY UP TO 10-12 OUNCES of carrot juice daily. More is too yin. Children must have less, as it is very sweet. Drink this juice away from solid food such as a snack between meals. Have no other juices!
An alternative is to have 1-2 ounces of fresh wheat grass juice, but only twice per week. Do not have powdered wheat grass or other powders. Frozen wheat grass juice is not quite as good.
Avoid all fruit, all sweets, all chemicalized food, all white flour products, all wheat products, all white sugar, all white rice, and most other foods.
Eat slowly, chew thoroughly, always eat sitting down, and do not drink liquids with meals.
FOR BABIES, IF YOU CANNOT BREAST FEED THROUGH THE AGE OF 3.
Home-made formula. Babies should ideally have breast milk until age 3 or even a little longer, if they want it. If a baby cannot get breast milk or perhaps goat milk, a natural, home-made formula is far better and not too difficult to prepare compared to most all store-bought commercial formula. For the recipe, read Baby Formula You Make At Home.
MORE DETAILS ABOUT DIET
Quantity of food. Portion size will vary with a personŐs age, height and lifestyle. Eating more is okay as long as you do not overload your stomach, you eat the right foods, and you eat about 70% cooked vegetables with each meal.
Order of eating foods. If your meal contains protein, it is best to eat all the protein first. Then eat your cooked vegetables. Finally, if you are still hungry, you may have a few blue corn chips if you tolerate them with a meal. Otherwise, eat blue corn chips all alone as a snack and they are often easier to tolerate.
If your meal does not include a protein, begin your meal with the cooked vegetables. Then have some starch afterwards.
Proportions. 70% of each meal by volume (not calories) should be cooked vegetables. Another 15% of so should be protein food. Fast oxidizers need one tablespoon of fat in addition to that which is in their food. Slow oxidizers do not need additional fat.
Food combining. The basis for each meal is cooked vegetables. With this, you may have one protein food OR one grain dish. For example, do not mix meat and eggs at one meal, as these are both proteins. Also, do not mix rice and corn tortillas at the same meal, as these are both starches. Also, ideally do not mix eggs and toast, as this is a protein and a starch.
Spices and dressings. Refrain from putting a lot of dressings, sauces, relishes, sweeteners and spices on your food. A little is fine to flavor the food. Too much can upset digestion.
Number of meals. Eat at least three meals daily. Do not skip meals. It is difficult to obtain enough nutrients eating three meals daily. It is even less possible if you skip meals.
If you are not very hungry, eat by the clock, if needed. Do not wait until you are hungry, as some health authorities suggest. If you are not hungry, still try to eat at least three meals daily.
Snacking. You may have more than three meals daily, but do not snack all day, as this is hard on digestion. Instead, if hungry, eat another small sit-down, relaxed meal.
Variety. Rotate your vegetable foods, your proteins, your grains and the brands of spring water you drink. Do not eat the exact same food several times daily or every day.
Eat only whole, natural foods. This means: NO protein powders, NO green drinks, smoothies or shakes, NO juices except 10 ounces of carrot or wheat grass juice away from meals, NO eggs whites only, NO Egg Beaters, and NO food bars. See the references below for the reasons for these restrictions.
Eating habits. Eat slowly, chew thoroughly, sit down when eating, and eat in a relaxed, quiet environment. Ideally, rest a few minutes before your meals, and rest at least 10 minutes after each meal.
Avoid eating while driving, when upset, or in noisy places.
Cooking. If possible, cook for each meal. With a pressure cooker, this does not take a lot of time. It is okay, however, to cook twice or just once a day.
Leftovers. You may have one day of leftovers. Making a large quantity of food and freezing it is not as good.
Eating out. This diet is not difficult to follow if you eating in restaurants. However, avoid fast food restaurants and most chain restaurants because the quality is not as good.
At a restaurant, ask the waiter to take away the bread, and ask for extra portions of cooked vegetables. Ask for exactly what you want.