By Dr. Lawrence Wilson

© December 2015, The Center For Development


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.




The goals of this diet are:

- To provide hundreds of phyto-nutrients found only in cooked vegetables.  I find that everyone is mineral-starved today, thanks to modern agricultural practices, stress and eating refined food.  This diet is the only way to obtain the nutrients everyone needs.

- To ease digestion.  Most people have weak digestion.

- To provide pure food with a minimum of toxic chemicals.  Over 3000 chemicals are permitted in food, and many of these can damage health.

- To make the body more yang in macrobiotic terms.  Yang means warm, contracted and today it means much healthier, as well.  For more on this topic, please read Yin And Yang Healing on this site.






1. Food proportions for the fast oxidizer diet:

- 70% cooked vegetables.  Do not cook with microwave ovens.

- 15% fats or oils

- 10% protein

- 1-5% complex carbohydrates (starches such as whole grains)

- 0% simple carbohydrates (fruits, sugars and sweets)

- 0% chemical-laden and refined foods

2. Eat at least three meals daily.  Do not skip meals.  If you are not hungry, still try to eat at least three meals daily.  It is difficult enough to obtain enough nutrients eating three meals daily.  It is even less possible if you skip meals.  Eat by the clock, if needed.  Do not wait until you are hungry, as some suggest.

3. Variety.  Rotate your foods.  Do not eat the same food several times daily or every day.

4. 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.

5. You may eat plenty, provided it is the right foods in the right proportions. The right foods are mainly cooked vegetables, with a little animal protein, toasted almond butter, and some dried beans, some dairy products, and a small amount of whole grains.

The right proportions for this diet are listed above. 

6. Try to find fresh and organically grown food, although organically grown is not required.  Organically grown food is generally lower in pesticides and higher in nutrients.  Fresh food is generally better than frozen or canned, although even canned vegetables are definitely better than no vegetables or eating junk food.

7. Eat only whole, natural foods.  This means: NO protein powders, NO green drinks, smoothies or shakes, NO juices except 10 ounces of carrot juice away from meals, NO eggs whites only or Egg Beaters, and NO food bars.  See the references below for the reasons for these restrictions.

8. Food combining.  Mono meals (one type of food at a meal) are excellent.  Otherwise, meals need to consist of mainly cooked vegetables, with EITHER ONE protein or ONE starch at a meal.  This is for ease of digestion.  This means: 

a) 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.

b) Do not mix a starch with a protein.

For example, you may have a large amount of two or three cooked vegetables with a chicken thigh.  Then, a few hours later, have a cooked vegetable or two with a starch such as blue corn tortillas or quinoa.

Simplicity. The simplest food combinations are easiest on your digestion.  If you can, be satisfied with a single food or two at a meal, as this is best.  It also simplifies food preparation and cleanup.

Also, if possible, 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. 

9. 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.

10. Leftovers.  Ideally, cook once a day.  You may have one day of leftovers, but this is not ideal.  It is not necessary to cook for every meal.


References: Organically Grown Food, Flawed Studies Of Organic Food, Genetically Modified Food, Food Faddism, Food Basics, Smoothies, Soups, Purees And Juices.






1. Quantity.  Adults need to eat about 3 cups of cooked vegetables at each meal, at least three times daily.  This means 9-10 cups of cooked vegetables daily!  This is the most important and most difficult part of this diet for most people.  Fill two-thirds of your plate with cooked vegetables! Measure the cups of vegetables with cooked, not raw vegetables.

2. How many at a meal.  You can have one, two or three different cooked vegetables per meal.

3. Each day, eat at least:

A) Two Root Vegetables, such as carrots, onions, turnips, garlic, ginger, black radish, celery root, rutabaga, daikon, beets, sweet potato, and yams.

B) Two Cruciferous Vegetables, such as cauliflower, cabbage, Brussels sprouts, or cauliflower.

C) One or two Greens, such as spinach, kale, carrot tops, beet greens, green beans, string beans, peas, cilantro, mustard greens, Chinese cabbage, Napa cabbage, bok choy, Swiss chard, leeks, scallions, and green onions.


Other acceptable vegetables, though not quite as good, are fresh corn, winter squashes (acorn, spaghetti and butternut squashes), pumpkin, mushrooms and celery.

4. Vegetables to avoid.  Do not eat nightshade vegetables (white and red potatoes, tomatoes, all peppers and eggplant).  These vegetables are really fruits.  They are too yin, and somewhat toxic due to their solanin content.

Also, avoid or have rarely asparagus, artichoke, okra, cucumber, lettuce, jicama, or summer squashes such as zuccini or sunburst squash.  These are slightly toxic or yin.

5. Cooking vegetables. The vegetables should be cooked until soft, NOT RAW OR CRUNCHY.  Steaming, crock pots, pressure cooking or stir-frying are best. 

Do not use microwave ovens, and do not deep-fry, roast or barbeque all food. A little roasting or barbeque is okay, however.  

Reasons for cooking:

A. It greatly enhances the absorption of minerals from food.  This is most important.

B. It makes the food more yang, which is very important.

C. It kills many bacteria and parasites on vegetables.

D. It concentrates some foods, allowing one to eat more of the food.

E. Cooking reduces the amount of several vitamins in the food.  However, it does not damage the mineral content of food at all, and this is far more important, in almost all cases.

6. Variety.  Please eat a variety of cooked vegetables, not just two or three all day.

7. Freshness and leftovers.  You can cook once daily, preferably in a crock pot or steamer, or you can even cook for two days.  I do not suggest eating leftovers for more than one extra day.

8. Frozen and canned vegetables.  Some frozen vegetables are okay, but fresh is best, so do not eat all frozen vegetables.  Canned vegetables are usually not as good, but they are much better than not eating vegetables, if this is all you will eat.

9. Salads and cole slaw.  Raw vegetables do not provide many minerals, and are much more yin.  They are not necessary.  For these reasons, they do not count as eating vegetables.  Please do not eat many salads.

10. Eating in restaurants. Choose restaurants that offer fresh cooked vegetables.  Excellent choices are often Chinese, Thai, East Indian and some others.  Restaurants that offer fewer cooked vegetable choices include fast food places and Mexican restaurants.

You may need to order a triple order of cooked vegetables to get enough.


References: Fifty Reasons For The Cooked Vegetable Diet, Nutritional Balancing Fast Food, Raw Foods, Vegetable Toppings




1. Quantity.  About 15% of the diet by volume should be protein foods.  Eating protein twice daily is usually adequate.

2. Cooking. Cook all protein foods except cheese, yogurt or kefir.  These may be eaten raw.  Crock pots, steaming, and stir-frying are good cooking methods.  Do not overcook meats.  Roasting (such as barbeque) and baking are not quite as good.  Do this only occasionally.

3. Animal protein. Eat animal protein only twice daily. This includes meats, poultry, eggs and dairy products.  Preferably eat fresh meats, and avoid sausage, hot dogs, salami and other processed meats, even all-natural ones.  All of them tend to contain added chemicals.

4. Portion size.  Portions of protein foods should be 4 to 5 ounces only.

Also, men can have up to 8 eggs per week.  Women can have up to 6 eggs per week.

5. The best.  The best protein foods are sardines, lamb, chicken, turkey, wild game such as deer and elk, eggs, raw cheeses, and toasted almond butter.

6. Lamb.  This is an excellent meat that is almost always pasture-raised, even from the supermarket.  Eat two portions each week.  It is the best red meat, and an excellent and special food.

7. Sardines.  This is an excellent protein food.  Ideally, eat three to four cans weekly, but not more due to the mercury in all fish.  No other fish or seafood are permitted on this diet for this important reason.

8. Wild game.  Elk, deer, and many other wild animal meat is excellent.  Avoid bison and buffalo.  For some reason, these are not quite as good.

9. Beef.  This is a hybridized food today, and not needed.  Eat one serving per week or less.

10. Eggs. Men can have up to 8 eggs per week.  Women can have up to 6 eggs per week.  Eating more eggs than this causes liver toxicity and is harmful.

Always eat eggs soft-cooked, with the yolks runny.  This means either soft-boiled, poached or lightly fried.

11. Dairy.  Ideally, find raw dairy products.  Organic is not as good, but better than most standard dairy.  Have only 4 ounces of dairy products daily or less each day.  It is not an essential food.

12. Nut and seed butters. Occasional use is okay, but these are all somewhat yin and somewhat difficult to digest.  The exception is toasted almond butter.  You may have this several times per week.

13. Dried beans (legumes).  These are somewhat yin.  You may have up to two servings per week.

14. AVOID all pig products (ham, pork, bacon, and lard), all soy products, all nuts and seeds (except almond butter), spirulina, all algae products, protein powders, and meal replacements.  Also avoid hard-cooked eggs, such as hard-boiled eggs, quiche and omelets.

Also avoid all processed meats and American cheese or “cheese food”.  Also avoid organ meats, as they are toxic with heavy metals, unfortunately.


References: Protein Foods, Vegetarian Diets, Sardines, Dairy Products, Kosher Eating, Beef




1. Those in fast oxidation need a low carbohydrate diet.  About 1-4% of the diet can be complex carbohydrates.  Have less if you do not tolerate them well.

2. The best starch foods.  These are blue corn (chips or cereal), quinoa, millet, amaranth, and basmati, brown or wild rice.  Some people can tolerate oats, rye and barley, which contain gluten.

Organic yellow corn and yellow corn tortillas are also okay.  Others good starches are sweet potato and yams.  These are technically vegetables, but are digested more like starches.  Do not eat white or red potatoes, which are nightshade family vegetables.

3. Cooking.  Always thoroughly cook starches.  Avoid all raw grains such as granola, trail mix or some raw grain cereals such a muesli.

4. Food combining.  Do not mix heavy starch with protein at the same meal.  Also, do not have more than one starch at a meal.

5. Avoid wheat and buckwheat.  Completely avoid wheat, spelt, and other wheat variants such as teff, bulgher, and einhorn.  Also avoid buckwheat.

6. Avoid all products made with white flour.  This includes cakes, cookies, pastries, breads, muffins, flour tortillas, hot and cold cereals, soups thickened with flour, and white flour wheat pasta.  Pasta made of rice, corn, or quinoa are okay.

7. Rice Cakes.  Avoid rice cakes, which are a highly processed and less nutritious food.

8. Breads. You may have bread made without any wheat.  However, breads of any kinds are not recommended, as they are cooked at high temperature.


References: Blue Corn, Carbohydrate Addiction, Carbohydrates, Bread, Gluten, Amaranth




Adults in fast oxidation must have 1-2 tablespoons of fat or oil with each meal.  This is essential to slow the oxidation rate.  About 15% of the diet should be fats or oils.

The best fats and oils.  Excellent quality fats are butter, meat fat, toasted almond butter, and olive oil.  A little ghee is okay, but butter is usually better.  Challenge brand of butter in America, found at supermarkets and Walmart, is one of the best brands of butter.

3. Vegetable oils.  Occasional use of refined vegetable oil is okay, such as peanut, sunflower, safflower, corn, soy, and canola oils.  Vegetable oils in blue corn chips are okay.

4. Avoid deep-fried foods, tropical oils and avocado.  Avoid deep-fried foods such as French fries because the oils are often damaged.  Use coconut and palm oil only occasionally because they are yin and somewhat toxic.  Avoid avocados for the same reasons.


References: Fats And Oils, Butter, Acetates, Fats, Alcohol and Fast Oxidation.




1. The only allowable fruit.  The only acceptable fruits on this diet are up to 4 olives per week.  The best olives are the black botija olives, as they are more yang.

2. AVOID all other fruit.  Fruit today is hybridized, too yin, upsets blood sugar and digestion, and is not needed at all.  Fruit also absorbs a lot of toxic potassium if the trees are fertilized with N-P-K fertilizers.  This fertilizer is used even on organic fruit orchards.

3. AVOID all other simple carbohydrates.  This includes sugar, honey, maple syrup, agave syrup, fruit concentrates and rice syrup.

4. Artificial sweeteners.  Avoid artificial sweeteners such as Aspartame, Equal, Splenda, Saccharin and others.  If you must use a little sweetener, stevia or xylitol are among the best.


References: Botija olives, Fruit-Eating, Tropical Fruits, Sugar, Sugar, Sweet And Dangerous, Sugar Addiction, Aspartame, Caffeine And Sugar Substitutes




1. Quantity. Adults need to drink three quarts or three liters of water daily. An excellent habit is to drink up to 1 quart of healthful spring water upon arising in the morning.

2. Do not drink with meals. Drink an hour after meals up until 10 minutes before a meal.

3. The best drinking water.  The best is usually spring water.  Second best is usually carbon-only filtered tap water.  (Use carbon, carbon block or a sand filter only for filtering water.  Do not use multi-stage filters as they seem to damage the water).

The American or Canadian spring waters are generally better than the European ones, although Evian and Agua Panna are excellent.  Buying spring water in plastic bottles is okay.

4. Water to avoid.  AVOID reverse osmosis water, also called “purified water” or “drinking water”.  Also avoid alkaline waters, or other designer waters.  Well water may or may not be pure.

5. Do not add minerals or salt to your drinking water.

6. Other beverages. Do not substitute other beverages for the water.  They do not hydrate the body well enough.  However, you may have one cup of coffee or one cup of black or white tea, or mild herb tea daily.  Do not drink green tea, as it is more yin and does not agree with some people.

7. Milks. Limit cows or goat milk to no more than four ounces daily.  Milk should be organic and if possible, raw.

Avoid soy milk, rice milk, almond milk, and hemp milk. These are not as nutritious and are more yin.

8. Broths and soups.  Bone broth is excellent, up to a cup daily.  Avoid meat broths, which tend to be toxic.  Avoid soups, except for some thick vegetable soup on occasion.  (See the reference about soups.)

9. Juices. 10 ounces of carrot juice daily or 1-2 ounces of wheat grass juice daily are okay.  NO other juices.

Have carrot juice  15 minutes before a meal or between meals, as it does not combine well with meals.

Use a juicer, and not a blender such as the Vitamix to make carrot juice.  Blenders do not break up the carrots enough to extract all the nutrients. They also mix the juice with too much water and air, which is not desirable.  Also, they leave the pulp intact, which is not desirable in this case.

Those with yeast problems or sugar sensitivity may not tolerate carrot juice well.  In this case, try drinking one half or one-third of your juice.  Put the rest in the refrigerator and drink more of it every few hours.  This avoids putting a lot of sugar into your blood stream at one time.

10. Fruit juices and kombucha tea.  AVOID both of these!  Kombucha tea contains a harmful amphetamine-like substance.

11. Sugary beverages and alcohol.  Completely avoid soda pop, all sugary drinks such as lemonade, Kool-aid, Gatorade, Recharge, energy drinks, and alcohol.  Wine is one of the most contaminated alcoholic beverages today.


References: Drinking Water,, Bone Broth, Carrot Juice, (to help find raw dairy products)

Smoothies And Juices, Kombucha, Alkaline Water




The only ones allowed are sauerkraut, miso, yogurt, kefir and cheeses.  In addition, a little tofu and tempeh are okay, but are not the highest quality foods and are best avoided.

Other fermented foods are too yin, and many of them contain aldehydes.  Particularly avoid kombucha tea.


References: Fermented Foods, Kombucha Tea




1. Sea salt.  This is necessary as a source of minerals.  Real Salt is an excellent brand, and there are others.

2. Tarragon.  This is superb.  Everyone should have some daily.

3. Others. Better herbs are garlic, ginger, mustard, dill turmeric, curry powder, cumin, burdock, horse radish, oregano, basil, rosemary, and parsley.

4. AVOID table salt, black pepper, and very hot spices although a little cayenne pepper is okay.  Also, avoid most other herbs, especially Oriental herbs, which tend to be somewhat toxic.

References: Salt, Herbs


Other foods to avoid.  Avoid most prepared and processed foods.  Instead, make your own simple dishes.  Also, avoid most frozen prepared meals, as most contain many chemical ingredients.  Read labels if you are not sure.  Some frozen meals are okay, but not many. 

Restaurants are a problem, unless you know the food is made freshly and not laced with hundreds of chemicals.  Look for ethnic restaurants such as Chinese, Thai, and East Indian that use a lot of cooked vegetables.  However, fast oxidizers also need fat with the meal.  Oriental restaurants may not serve much fat, although some fatty meat is good, or food cooked with oil or butter.

Chain restaurants are often the worst, in terms of cutting corners.  Avoid the common fast food restaurants, as their food is generally of low quality.


References: Eating When Traveling, Restaurants





1. 15% high-quality fats and oils.  Acceptable fats are from dark meat chicken, lamb, fatty cuts of natural beef, eggs, raw dairy products such as butter, high-fat cheese or up to 4-6 ounces of raw, whole milk, olive oil, and a little toasted almond butter.  Avoid avocado, coconut oil and palm oil.

2. 70% cooked vegetables.  To eat this many, you need to eat cooked vegetables three, or perhaps four times daily.  All vegetables are okay except the following: mushrooms, artichokes, okra, summer squashes and the nightshades (tomatoes, white and red potatoes, eggplant and all peppers - both sweet peppers and hot peppers).  A little cayenne pepper as a spice is fine.

3. About 10% protein, mainly of animal origin. Have some flesh protein daily.  ONLY EAT ONE KIND OF PROTEIN PER MEAL.  Lamb is the best red meat, not beef in most cases.  

4. 1-4% complex carbohydrates.  These include concentrated starches such as brown rice, millet, quinoa, amaranth and others.  However, avoid all wheat products and limit buckwheat, as well.  HAVE ONLY ONE TYPE OF STARCH PER MEAL.

5.  Ideally, do not combine a heavy starch with a heavy protein.  Instead, have a starch with vegetables, OR a protein with vegetables at each meal.  You may also have just a cooked vegetable meal.

6. 0% simple carbohydrates.  These include fruits, fruit juices, honey, maple sugar, agave nectar, other sugars, and all other sweets.

7. 0% chemicalized and fast foods. This includes all artificial sweeteners such as aspartame and others.  Also, limit stevia and other natural sweeteners.  A little stevia or xylitol are okay, but try not to sweeten your food.

8. Eat the Special Foods for health and mental development:

A. Plenty of cooked vegetables, except avoid those mentioned above such as the nightshades.

B. Whole organic blue corn, organic blue corn chips, and/or blue corn tortillas.  You may have up to two 7-10 ounce bags of blue corn chips weekly or a few organic blue corn tortillas several times a week.  If you do not tolerate blue corn at first, then begin with less, as with all of the foods recommended on this diet.

C. Lamb.  Have a full portion at least once and preferably twice each week.  While any lamb will do, lamb loin chops are the best.  They can come from the supermarket, and need not be organic, as most are quite good.

D. Sardines.  Adults may eat one can every other day or 3-4 cans weekly.  Any brand is fine.

E. Kelp, but only certain brands – see the article entitled Kelp on this website.  An alternative is about 1 tablespoon daily of Frontier Herbs or Monterrey Bay Herb Company kelp granules.  Avoid other brands of kelp, other sea vegetables and all fish except sardines.  Salmon once a month or so, however, is not too bad.

F. Carrot juice.  Have 10-12 ounces daily, preferably freshly made, but you may buy it at the market if needed.  You may add a small amount of greens to your carrot juice.  An alternative once or twice weekly is 1 or 2 ounces of wheat grass juice.

G. Sea salt.  Most brands are fine.

H. Herbs and spices.  Excellent spices include ginger, mustard, cayenne, turmeric, garlic and other mild spices.  Have some daily, ideally, as spices or condiments.  Avoid table salt, which is a horrible junk food.  It is toxic, often contains aluminum, and can raise blood pressure.  Also avoid table pepper, which is often rancid and can cause joint problems in some people.




              With each meal, have plenty of cooked vegetables.  Add to this some fat or oil.  You may have protein several times daily.

1. Cook almost all food.  Raw food is too yin for most people today, especially fast oxidizers.  Also, most people cannot absorb their minerals nearly as well from raw or fermented vegetables because the minerals are locked in the tough vegetable fibers.  See below for other reasons for cooking foods.

The exception is fats and oils of all kinds, which should be eaten as raw as possible.  For example, raw dairy products are best.  Do not have more than about 4 ounces of raw milk daily, however, as it is quite yin.  Eggs must be soft, with the yolks runny.  Good methods of preparation are soft-boiled for about 3-4 minutes (the best), poached, or lightly fried with the yolk runny.  Do not eat hard-boiled eggs.  When cooking eggs, the yolks should be eaten in a liquid or runny state and the white portion should be semi-solid for best utilization and cleanliness.

              2. Eat slowly, chew thoroughly and always have sit-down, relaxed meals.  Do not eat on the run, in your car, standing up or while working.

              3. Food combining.  THE SIMPLER THE MEAL, THE BETTER.  Mono meals are excellent (one food at a meal).  Otherwise, eat only one type of protein per meal, or one type of starch per meal.  Do not combine heavy protein with heavy starch.  Instead, eat one starch with cooked vegetables, OR one protein with cooked vegetables.

              4. Eat whole foods.  Do not use smoothies, powders or blended meals.  If you have trouble chewing or swallowing, cook your food adequately and chew it very thoroughly.  Smoothies and powders are too yin.  Food blended with water dilutes the digestive juices and this is not helpful.  For the same reason, do not eat a lot of soups, as they also contain too much water, in most cases, and this tends to dilute the digestive juices.




15% Fats And Oils.   


Recently, (2013) an editorial entitled From The Heart; Saturated Fat Is Not The Major Issue, appeared in the British Medical Journal (BMJ 2013;347:f6340) by a heart specialist, Dr. Aseem Malhotra, who wrote:


“The avoidance of saturated fat actually promotes poor health in a number of ways, compounding the health risks of following this completely outdated and dangerous advice. As stated by the author, Aseem Malhotra, an interventional cardiology specialist registrar at Croydon University Hospital in London:

“The mantra that saturated fat must be removed to reduce the risk of cardiovascular disease has dominated dietary advice and guidelines for almost four decades. Yet scientific evidence shows that this advice has, paradoxically, increased our cardiovascular risks....

The aspect of dietary saturated fat that is believed to have the greatest influence on cardiovascular risk is elevated concentrations of low density lipoprotein (LDL) cholesterol.

“Yet the reduction in LDL cholesterol from reducing saturated fat intake seems to be specific to large, buoyant (type A) LDL particles, when in fact it is the small, dense (type B) particles (responsive to carbohydrate intake) that are implicated in cardiovascular disease.

“Indeed, recent prospective cohort studies have not supported any significant association between saturated fat intake and cardiovascular risk Instead, saturated fat has been found to be protective.”


Eat about 2 tablespoons of quality fat or oil three times daily.  Those with sympathetic dominance pattern need a little more fat.  Excellent sources of high-quality fats and oils include fatty meats such as dark meat chicken, dark meat turkey, lamb, wild game, and fatty cuts of beef.  Other good fats are eggs, olive oil, and raw or organic dairy products such as whole milk, butter, full-fat yogurt or full-fat cheeses. 

Somewhat less recommended sources of fats and oils are the oils of flaxseed, hemp, sesame or other seeds, nuts and nut butters.  Some refined vegetable oil is okay, but not ideal.  These are oils such as corn, safflower, sunflower, canola or soy.  Other oily foods that can be eaten on occasion are toasted almond or other nut butters. 


Avoid most tropical fats include coconut oil, palm oil and avocado.  They are too yin.  Some health authorities believe these are healthful.  However, they are all extremely yin, so they are best avoided or eaten in small amounts only.

            Avoid all krill oil, primrose oil, borage oil, which I find are slightly toxic.  Also avoid poor quality oils such as those found in fast-food French fries, restaurant deep-fried foods, margarine, shortening, bacon, lard and other butter substitutes.  Also avoid processed and canned meats that often contain oxidized fats.

            If you are very concerned with high cholesterol:  Cholesterol will normalize on a nutritional balancing program in almost all cases without the need for dietary restriction.

If you are very afraid of cholesterol, begin with less meat, eggs and butter.  Have more olive oil, flaxseed oil. and perhaps some roasted almond butter, a little natural peanut butter, and perhaps and a little coconut oil to obtain your fats and oils.  Do not eat a lot of coconut or palm oils, as these are very yin in Chinese medical terms.


70% cooked vegetables.  Eat a variety of cooked vegetables, BUT NOT SALADS.  The body cannot absorb enough minerals from salads, so please do not eat salads.

Fill at least 2/3 of your plate with vegetables.  You may also have a meal of just a vegetable or two, such as a bunch of steamed carrots, or a half a head of broccoli or spinach.  Fresh and organic are best, although some frozen vegetables such as peas and green beans are acceptable, too. 

Root vegetables such as turnips, carrots, onions, garlic, and rutabaga are excellent.  Cabbage, broccoli, Brussels sprouts, bok choy, cauliflower and most green leafy vegetables are also superb.


Avoid the nightshade family of vegetables.  These are red and white potatoes, all tomatoes, eggplant and all peppers.  These are irritating to the body, somewhat toxic, and very yin as they are mainly fruits, not vegetables.  Anything that contains seeds is a fruit.

Acorn and winter squash are okay in moderation.  The summer varieties of squash such as zucchini and sunburst squash are less recommended.  They are too yin.  A few other vegetables such as all mushrooms, okra, cucumber, jicama, asparagus and other salad greens such as lettuce are also not recommended.  These are not as healthful for various reasons.

Avoid most canned vegetables, canned soups, and spoiled or old vegetables that are not fresh.  However, canned vegetables are better than no vegetables at all.

Very few people eat anywhere near enough cooked vegetables.  You will need to eat them twice or preferably 3 or 4 times daily.

Toppings.  If you don’t like plain vegetables, add toppings for flavor.  These can include butter, cream, whipped cream, salt, garlic, cayenne or mustard powder, soy sauce, salad dressings, almond sauce (almond butter and a little water mixed together), pesto sauce, or chili sauce.

Read How To Add More Vegetables To Your Diet for many other vegetable suggestions.


About 10% protein, mainly of animal origin. Natural, hormone-free meats are best.  Have 4-5 ounces of protein twice daily, and less for children depending on their size (see babies and children sections below).  The best protein foods are:

Red meats: Lamb is generally best.  Have it twice weekly in most cases.  Wild game and lamb contain some omega-3 oils, as well.  Lamb from the supermarket is usually fine.  Cook all meats lightly only.  Meats should not be cooked for more than about 45 minutes at the most, and much less in most cases.

Poultry: Naturally-raised or Foster Farms chicken, turkey and some duck if available.  Natural chicken and turkey sausage are also okay, but not as good as fresh meat.  Turkey or beef jerky are also okay for snack food if it is not laced with chemicals.  Do not cook chicken for more than 1.5 hours for a whole chicken, and less for chicken parts.

Bone broth: This is optional.  Make this by cooking or simmering bones only in some water, overnight or even for a few days.  It is tasty and very good for the bones and to obtain minerals.

Eggs: Eat healthy eggs from the store or from a farm, up to about 8 per week or perhaps a few more in some cases.  Always cook eggs lightly so the yolks are runny.  Soft boiled are best, or they can be poached, or even fried lightly, but always with the yolk runny.

Raw Dairy: An excellent food for most people is some raw goat milk, raw goat cheese, or raw goat yogurt.  Cow’s dairy is not quite as good, although raw cream and butter are excellent.  You may also have some raw kefir and full-fat raw yogurt.  If you cannot find raw dairy, organic dairy products are the next best.  Avoid most commercial dairy products, if possible.

Fish and seafood: Sardines are an excellent food.  They are a rich source of omega-3 fatty acids, vitamin D, calcium, RNA and DANA, and the nerves, and skin are helpful for most people.  Also, they are so small that mercury does not accumulate in them to any great extent.  If one eats 3 or 4 cans of sardines weekly, no additional supplemental omega-3 fatty acids or vitamin D should be needed.

All other fish, sadly, along with seafood, are not recommended, as they are all contaminated with mercury today.  Shellfish and other ‘seafood’ is terribly contaminated with toxic metals today, such as shrimp, crab, lobster, scallops, oysters, octopus, calamari, eel and others. 


Less desirable protein foods, but okay once or twice weekly ONLY. 

1.Other small fish.  In addition to several cans of sardines, which are highly recommended, once or twice weekly you may have very small fish such as anchovies, herring, smelt and sole.  Wild caught may be more healthful, but not necessarily.

2. Beef. Once a week you may have a meal with naturally-raised beef.  Almost all beef is quite hybridized today.  For this reason, it is not quite as good a food.

            3. Dried beans.  Twice weekly you may have dried beans that are well-cooked.  Lentils are among the best.  Others include cannellini beans, pintos, black beans, split peas, black-eyed peas, kidney beans and others.  These foods are much more yin, and they are low in etheric energy, an energy that is helpful for most people.  Also, they can be slightly toxic in subtle ways.

4. Soy products. Once a week you may have a small amount of tofu or tempeh.  However, these are lower quality proteins.  Avoid all other soy products such as soy milk, protein powders, Hamburger Helper, and “textured vegetable protein”.

5. Peanuts and peanut butter.  Even natural peanut butter may contain some aflatoxin, and for this reason peanut products are not recommended.  Peanuts are also beans that are more yin and slightly toxic.

6. Protein powders and drinks.  These are not recommended.  Whole protein foods are preferable to powders and liquids.  The reasons are that the powders and smoothies are: 1) bad food combinations, 2) too much liquid, which dilutes the stomach juices and is hard on the intestines, 3) too yin (broken apart, raw and liquidy are all yin qualities), 4) generally contain less nutrition than the whole food, and 5) are eaten in a hurry, rather than cooked, eaten warmed, and chewed thoroughly for proper absorption.


Protein Foods To Avoid:

1. All medium-sized and especially all large fish.  Fish such as tuna, shark, ahi, mahi mahi, halibut, game fish and even salmon, except on occasion, are too high in mercury to be eaten. 

2. All shellfish. These are too high in toxic metals in almost all areas of the world, as they are caught close to shore.

3. All pork, ham, bacon, pork rinds, pig intestine used in sausage, and other pig products.  These often contain parasite eggs, no matter how well cooked they are.

4. Most processed meats.  These include most hot dogs, bologna, salami and sausages.  Most contain toxic chemical additives and are often not fresh enough.  100% natural processed meats with no additives are okay, though not ideal, but only if made without any pig products.  Note that pig intestines are usually used to make all types of sausages and some hot dogs.

5. Nuts and seeds. Nuts and seeds are not recommended foods because they are quite yin, more difficult to digest for most people, hard on the intestinal tract, and slightly toxic.  An exception is roasted or toasted almond butter, which is helpful for many people and may be eaten in moderation.  Nut and seed butters are slightly more yin than the whole food, but much more digestible than the whole nuts and seeds, providing they are fresh.

Read the article entitled Proteins for more on this subject. 


1-4% complex carbohydrates.  These may include organic blue corn or organic yellow corn tortillas or tortilla chips, brown rice or even a little white Basmati rice, quinoa, millet, and perhaps some oats, rye, barley, kamut and amaranth.  Buckwheat is slightly toxic and best avoided.

Some people should avoid all gluten-containing grains such as rye, oats and barley, at least until their digestion improves. 

Pasta or noodles can be eaten that are made from rice, corn or quinoa.  Starch from vegetables such as carrots or sweet potatoes are fine.  Do not eat much sweet potato or yams, as they are too starchy.

            Avoid all wheat products, including organic whole wheat, flour products and all prepared foods made with wheat.  Wheat is too hybridized today and not a quality food any more.  It is irritating to the intestines and has a lower protein content and a high content of glutamic acid, which is irritating.


0%, or close to it, simple carbohydrates.  These include fruits, fruit juices, sugars, honey, maple sugar and other sweets.  Fruit, unfortunately, causes many problems today.  Reasons for this are that it is 1) extremely yin in Chinese medical terminology, 2) too high in sugar so it upsets the blood sugar, 3) contains fruit acids that upset the digestion, 4) favors the growth of candida albicans and other yeasts and fungi in the body, 5) often sprayed with pesticides even if labeled organic, and 6) the mineral balance in fruit seems to be less desirable today for some reason.

Most of our clients feel much better avoiding all fruit.  You may have a few berries or an apple occasionally, but fruit is not really permitted with this program.  I know this is different from many other dietary programs, but it works extremely well.  For more on this topic, read Fruit-Eating and Tropical Fruit Drinks on this site.

Also Avoid all foods in which one of the first four ingredients is sugar, honey, dextrose, glucose, fructose, corn syrup, rice bran syrup, honey, agave nectar, maple syrup, maltose chocolate or malt sweetener.  Also avoid candy, cookies, cakes, pastries, ice cream, soda pop and other sweet prepared foods.  These cause wide fluctuations in blood sugar and insulin levels.

Artificial sweeteners.  Try not to substitute Nutrasweet, aspartame, Equal, Splenda, saccharin or other artificial or non-caloric sweeteners.  If you must use a sweetener, use a very small amount of xylitol, mannitol or stevia.  DO NOT USE A LOT OF ANY OF THESE SWEETENERS, HOWEVER.  Weaning yourself off sweets and sweeteners may take some time or effort, but is well worth it.  Learn to eat food without the need for sweeteners of any kind.


0% chemicalized, “junk” foods and “fast” foods.  These are of much poorer nutritional quality, in general, and are often irritating or toxic for the body.  They make up the bulk of most restaurant food, and occupy the middle isles of the supermarkets.  They cost more for what you get, and will ruin your health.

The most common of these are white flour products such as breads, pastries, donuts, bagels, pretzels, cup cakes, cakes, ice creams (unless very simple with very little sugar or chemicals), other baked goods,  Kool-aid, soda pop, beer, wine, hard liquors, sweet coffees, sports drinks like Gatorade and Recharge, candy bars, health food bars, chocolates and similar items.


Beverages.  Adults need to drink about 3 quarts of preferably spring water daily.  A second-best option is carbon-filtered tap water.  Do not buy fancy water filters containing KDF media and others.  These damage the water.  The best is carbon-only filtration, even though it does not remove most toxic substances from the water.

Buying spring water in plastic jugs at the supermarket is perfectly safe, in my long experience with water.  Another option is to have spring water delivered to your home in recycled plastic containers.  A third option is to find a spring nearby where you can fill up your own containers, often at no charge.  Go to to locate a healthful spring or other water source near where you live.

Avoid reverse osmosis water.  This is extremely important.  It does not seem to hydrate the body well enough.  Also, it is too yin, it does not provide any minerals, and it seems to cause mild plastic poisoning because the water is forced through a plastic membrane.  This is much worse, in my experience, than drinking out of plastic jugs and bottles.

Well water and plain tap water are often contaminated with various chemicals, although some of it is okay.  I would always filter it with carbon, however, even if tests indicate it is safe. 

Avoid alkaline waters.  Alkaline water makes the body too yin, often contains toxins found in tap water, and the water is usually passed over platinum plates, which makes the water even more toxic.  Also avoid most “designer” waters, which are not worth the money and are often made with reverse osmosis water or other types that we don’t find are good for the body.  For much more on water, read Water For Drinking.

Mild teas and up to one cup of coffee daily are okay, but coffee is not recommended.  Also, up to 4 ounces of raw or organic milk daily for adults and most children is okay if they are not sensitive to it.

Carrot juice. Ten to twelve ounces of carrot juice or 1-2 ounces of wheat grass juice are excellent for almost everyone.  Preferably, make carrot juice freshly at home.  However, it can also be bought at the health store or other outlet.  Any type of carrot juicing machine will work.  Do not use a Vita-Mix or other blender, however.  It does not do the same job.  If you are very sensitive to the sugar in the carrot juice, make your juice, drink half of it immediately, and save the rest in the refrigerator to drink in a few hours.

DO NOT DRINK WATER OR OTHER BEVERAGES WITH MEALS.  Drink only enough with meals to take your supplements.  Drink one hour after meals, or up to about 15 minutes before meals.  An excellent idea is to drink about 1 quart or 1 liter of water upon arising, before breakfast.  You may drink some of this while in the sauna, for example.




            Cooking Utensils and Methods.  For cooking use glass, enamel, stainless steel, non-stick or coated aluminum.  Using a food steamer is fabulous for those who want easily prepared, healthful meals.  Crock pots may be used for vegetables, but don’t cook meats for hours.  Baking is less recommended than steaming, stir-frying or crock-pots because of the higher temperature, although a baked chicken now and then is fine.  Frying and barbequing are okay as a change, but not as good due to the high heat.

If you cannot shop more than once a week, place your vegetables in the bottom of the refrigerator.  A simple, inexpensive device called the Fridge Freshener will keep vegetables and meats fresh much longer.  To order, call 1-877-877-0747 or go to 

Fresh meats are much tastier than most frozen meats.  However, to keep meats in the freezer, divide meats into meal-size portions.  Then place the fresh meats in plastic bags in the freezer.  However, try to eat meats quickly, rather than leave them in the freezer for weeks or months.  Defrosting meat is often unnecessary, provided it is not too thick.  It will cook rapidly if sliced thin, or if is naturally not more than about 1 inch thick.

Avoid exposed aluminum cookware and microwave ovens. Microwave ovens seem to damage the food more than standard cooking methods.  Making the simple effort to nurture yourself by preparing healthy meals is often important for healing and maintaining health.


            Eating Habits.  Eat regular, relaxed, sit-down meals.  If possible, eat only one or two foods at each meal.  This simplifies digestion greatly.  Eat slowly and consciously, and chew thoroughly.  Chewing each mouthful at least 15-20 times will assure better digestion.

Keep the conversation pleasant during meals.  Do not criticize children or discuss very negative topics at meal times.  Make your meals a pleasant activity. 

Stop eating before you feel stuffed.  Also, sit for at least ten minutes after you finish eating, or if possible, take a short nap or siesta after eating.

Avoid eating in the car, while standing up, while on the phone or while rushing around.  These habits impair digestion and reduce the value of the food.  Also, avoid drinking most liquids with meals, as this tends to dilute the digestive juices.  Drink up to 15 minutes before meals and one hour or more after meals.


            Meal Suggestions.  Mainly cooked vegetables are the staple of this diet.  These supply hundreds of nutrients no longer found in our food in large quantities.  Have at least 2 tablespoons of fat or oil with each meal.  You may have a protein twice daily, or even three times in some cases.  If you are hypoglycemic and must eat often, have four or up to six small meals daily.

Strictly avoid vegetarian or semi-vegetarian diets.  Vegetarian diets are all too yin, and are missing or low in vital nutrients such as zinc, carnitine, taurine, alpha-lipoic acid, some B-complex vitamins in many cases, and others.  Have animal flesh protein daily.  The only exception is people with cancer.  Cancer patients should strictly avoid all red meats and eggs until they are healing well, mainly due to the higher iron content of these foods. 

Ideally, rotate your foods so you do not have the same food every day or at least every other day.


            Snacks.  If your blood sugar is unstable, have a snack or preferably a small meal in between your main meals that contains some fat and perhaps a little protein.  Examples are a soft-boiled egg or two, beef or turkey jerky if it is not full of chemicals, some raw goat cheese, or a little roasted almond butters on a few rice crackers.  If blood sugar is very unstable, you may need five or six small meals per day for a few months or so, until your health improves. 


            Eating Out.  Eating in restaurants is not recommended, although an occasional treat is fine.  If you will not cook at home, however, then it is possible to eat well in restaurants provided you do it correctly. 

The best restaurants are those that offer plenty of cooked vegetables such as ethnic Chinese, East Indian, and Thai restaurants.  Some are not clean, but others are acceptable. 

Problems with eating out are: 1) limited food choices, 2) cleanliness and food safety problems, 3) low food quality, 4) hidden chemical additives, and 5) noisy or distracting environments that are not ideal for digestion.

For example, Mexican restaurants usually serve too many carbohydrates and not nearly enough cooked vegetables.  Italian food restaurants may be okay, but offer too much wheat and salads, and not enough cooked vegetables.

AVOID the standard fast-food restaurants, and most chain restaurants.  They often cut corners, and serve too many chemicals and junk foods, and the overall food quality is quite poor.

When eating out: Sit in a quiet area away from noisy tables and blaring televisions or music.  Ask that music be turned down.  Always ask for exactly what you want.  Most good restaurants will be happy to comply.  For example, ask for double or triple orders of cooked vegetables.  If bread is served, ask that it be taken away.  Ideally, bring your own water if you need it, or skip drinking water altogether.  Bring your supplements along.




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.


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