Foundation for health food guide (updated)

Foundation For Health
A Food Guide based on
The Word of Wisdom
(The Mormon Code of Health)

Hyrum Smith
“The Lord has told us what is good for us to eat,
and to drink, and what is pernicious, but
some of our wise philosophers, and some of
our elders too, pay no regard to it; they think
it too little, too foolish, for wise men to regard
—fools! Where is their wisdom, philosophy,
and intelligence? From whence did they
obtain their superior light? . . .

Hyrum Smith
 “They think it too small for him to condescend
to tell men what will be nutritious or what will
be unhealthy. Who made the corn, the
wheat, the rye, and all vegetable substances?
And who was it that organized man, and
constituted him as he is found? Who made
his stomach, and his digestive organs, and
prepared proper nutriment for his system, that
the juices of his body might be supplied;

Hyrum Smith
 “and his form be invigorated by that
kind of food which the laws of nature,
and the laws of God has said would be
good for man? . . . “
Times and Seasons 3: 799-801
1842

Guidelines for Food Selection
 Select foods that are
as close as possible
to the state they
were in when God
created them
 Man-made food
processing and
alterations destroy
the life-giving
properties of food
The absolute best foods come from the creations of God

7 “Positives” in the Word of
Wisdom
 All wholesome herbs –
for constitution, nature
and use of man
 Herbs and fruits in the
season thereof
 Use with prudence and
thanksgiving
 Animal products used
sparingly
 Grain is ordained as the
staff of life
 Wheat for Man
 Barley for mild
beverages

Wholesome Herbs
 Wholesome Herb:
Vegetables and
plants that are
nourishing and
healthful for man.
 Ordained for the
constitution, nature and
use of man
 Constitution:
somebody’s general
condition of health,
especially the body’s
ability to remain healthy
and withstand disease
or hardship

Nutritional Components of
Wholesome herbs
 Protein: comes from the
Greek language meaning
“of primary importance”.
Provides the basis for life
itself and is required by
every cell.
 Enzymes and hormones
are proteins
 Proteins regulate water
balance and help maintain
proper internal pH
 Next to water, it makes
up the greatest portion
of body weight
 Protein substances
make up the muscles,
ligaments, tendons,
organs, glands, nails,
hair, many vital body
fluids, essential for
bone growth

Wholesome herbs
 Fats/Oils: Oil refers
to the wholesome, fatty
acid complexes found in
vegetables in their
natural, unprocessed,
unheated state.
 Used for energy
metabolism, glandular
integrity, skin, heart
function and the
immune system.
 Necessary for protein to
be used by the body –
humanizes the protein
 Sun’s energy stored in
vegetable seed oils
 Provide essential fatty
acids – including
Omega 3 (flax seed,
olive oil, canola oil) and
Omega 6 (raw nuts,
seeds and legumes)
Every organ of the body needs fatty acids

Wholesome herbs
 Vitamins: Vitamins are
catalysts for specific
chemical reactions in
the body. The best
source is fresh raw
fruits and vegetables
 Minerals: Critical for
all the electrical
processes and enzyme
functions of the body.
The best source is
fruits, vegetables and
sea vegetables
 Fiber: Essential for
good health, optimizes
digestion and
elimination, especially
beneficial to colon
health

Wholesome herbs
 Enzymes: Only raw
vegetables and fresh
fruits contain living
enzymes. They are
critically important.
Enzymes are not
nutrients, but essential
for our bodies to obtain
nutrients from foods.
 “Enzymes are found in all
living cells, including raw
foods, or those cooked at a
temperature lower than
116F. Food enzymes can
replenish the enzyme banks
in the body as well as
conserve existing enzymes,
thus prolonging life and
protecting health.” (C.D.
Edward Howell, Enzyme
Nutrition)

4 Cornerstones for a Strong
Foundation

Fruit
 To be used “in the
season thereof” works
with the natural,
seasonal cycle of
nutrition
 Fruit generally appears
in the carbohydrate
family, but is actually in
a class by itself
 Eat fruits alone or as a
meal
 Fresh fruit meals are
great for supper,
especially in the
summer, during it’s
natural season
 Fruit has an alkalizing
effect on the body.
Afternoons and evening
are the best time of day
to eat a fruit snack or a
light supper of fruit.
Fruit “in the
season thereof”

Flesh of beasts and
fowls
 To be used sparingly
 Especially in winter, cold or
famine
 90% of the diet should come
from plant sources
(vegetables, sea vegetables,
grains, seeds, nuts, sprouts,
legumes, fruit)
 Only 10% or less of the diet
should come from dairy and
meat products
 Guidelines for meat
consumption:
 Buy only organically raised
meat
 Keep red meat consumption
to a minimum (once a week,
preferably less)
 Use organic chicken, game
meat or turkey
 Rely on fresh ocean fish
 Eating more than one small
portion of meat per day is
excessive high-stress protein
intake
Animal
Products
<10%

“All grain is ordained for
the use of man”
 “Staff of life”: Staff
refers to a large heavy
stick to be used as a
support while walking.
Staff of life refers to
support, providing
energy to the body.
 When used
appropriately, grains
provide essential
nutrients and energy to
the body
 The right amount of
good quality complex
carbohydrates
maintains the body’s
energy requirements
without excess stress
and is fundamental to
good health
Grain

Today’s Concerns with Grains
 Most grain products such as rice, bread,
pasta, chips have been processed and
cooked at the expense of their valuable
enzymes and beneficial fiber
 Excessive carbohydrates can cause a sludge
in the blood, forming a breeding ground for
bacteria.
 “Too little is a problem. Too much is a
problem. Poor quality is a problem.”
Dr. Jack Tips

Nutritional Components of Grains
 Carbohydrates:
Major role in the body
for proper energy
metabolism.
 Carbohydrates do not
build healthy tissues, or
the immune system or
antibodies. Do not build
enzyme systems, nor
do they make hormones
 Minerals, Fiber, B
vitamins: Provides a
controllable supply of
energy. Complex CHO
provides fuel at the
proper rate for human
metabolism.
“Refined CHO is like putting jet fuel
into a diesel engine, the cellular fires
will burn too hot. The body will be
stressed, resulting in hypoglycemic
distress”
Dr. Jack Tips

“Wheat for Man”
 Whole grain wheat supplies high quality nutrients to
the body.
 Today’s wheat has been genetically modified and is
more allergenic than the original wheat grain.
 Spelt, the original wheat grain, is the most superior
grain food available today
 Spelt is an ancient grain, unaltered by civilization, it
has not been degenerated by hybridization or
exposure to generations of use of pesticides and
chemical fertilizers.

Spelt (The original wheat)
 Benefits of Spelt:
 High-quality, bio-available nutrients. Provides
more vitamins, minerals, fatty acids and amino
acids than other grains. High in protein
 Specific nutrients for the immune system.
Contains mucopolysaccharides which help with
proper blood clotting and stimulates immune
response
 Excellent fiber to buffer and remove toxins from
the body and alleviate constipation
 Nutrients for brain chemistry to help prevent
depression and promote emotional stability

“Barley for mild drinks”
 Barley Drink: Warm
beverage used during
times of illness. It is
soothing and helps
promote natural body
processes.
 Toasted barley
crystals steeped in a
percolator for 10-20
minutes, flavor with
peppermint oil and
stevia
 Barley Broth: For gas,
bloating, heartburn
 5 parts water/1 part
barley, boil uncovered for
10 minutes, cover and
simmer for 55 minutes
more. Strain, cool the
liquid and sip throughout
day

“Barley for Mild Drinks”
 Green Drinks made from barley grass are
good detoxifiers and blood cleansers. High in
calcium, iron, all essential amino acids,
chlorophyll, flavonoids, vitamin B12, vitamin C
and many minerals, plus enzymes. It
promotes healing of stomach, duodenal, and
colon disorders as well as pancreatitis, and is
an effective anti-inflammatory

3 Healthy Attitudes Regarding
Food
 1 Use with “prudence”. Prudence means
careful management of resources
 2 Use with “Thanksgiving” Feelings
of gratitude strengthen the GI tract, esp. the
small intestine
 3 Use in times of “famine or hunger” What
needs are being met by eating?

Putting it all together: The
Foundation for Health Food Plan

Meal Planning for Optimal
Digestion
You are what you eat

Digestion
You are what you absorb and assimilate

Digestion
You are what you absorb and assimilate
You are what you don’t excrete

Digestion
 Meal Planning Objective:
 Optimize digestion and absorption of
nutrients
 Provide meals that energize without
creating symptoms
 Promote excretion of waste products
 Eliminate undigested protein and
carbohydrate that ferment in the gut

Respect for Natural Body
Cycles
“Retire to thy bed early, that ye may not
be weary; arise early, that your bodies
and your minds may be invigorated.”
D&C 88: 124

Natural Cycles
 Yearly Cycles - Four seasons every
year
 Weekly Cycles - Seven days in a week
 Daily cycles - 24 hours
 Circadian Rhythm – 24 hour cycle
within the body

Yearly Cycles
 Eat wholesome herbs and fruit “in the
season thereof”
 Enjoy the fresh fruits and vegetables of
the season in abundance
 Nutrients provided are specific to the
body’s need during that time of year

Weekly cycle
 God created the earth in 6 days and rested
on the 7th
 Our bodies also follow a 7 day cycle
 Woman’s menstrual flow is a combination of
four 7 day cycles
 Fasting one day a week allows the digestive
system to rest (52 days of fasting in one
year). Eliminates the need for prolonged
therapeutic fast

A Note on Fasting and
Headaches
 Headaches indicate the body is
struggling with blood sugar balance or
toxic overload
 Switch to a fresh fruit juice fast or fresh
fruit throughout the day
 The body will adjust over time as fasting
becomes more routine

Daily Cycle – 24 Hours
 The Meridian Clock:
 Shows which
meridian is activated
and dominate at a
specific time

Daily Cycle – 24 Hours
 During a 24-hour cycle
the pH will cycle within
the proper range (5.8 –
6.8)
 pH more acidic between
8-10 am (creates
energy for the day)
 pH more alkaline
between 2-5 pm
 Fruit for breakfast:
pushes the body to a
more alkaline state
 This contributes to
afternoon drowsiness
and hypoglycemia
 A breakfast of protein
and vegetables will
prevent a “too alkaline”
swing in the afternoon

Natural Cycles and Meal
Planning
 Meridian Clock
 Avoid late
night eating
 Most
important
meal at
breakfast
 ph Cycles
 Avoid fruit for breakfast
to keep pH slightly acidic
 Fruit and grains in the
evening have an
alkalizing, sedating effect
on the body
Protein and Vegetables for Breakfast work
with the natural cycles of the body

Protein and Vegetables for
Breakfast?
 Protein digestion
requires hydrochloric
acid and the enzyme
protease
 HCL highest production
in the morning
 Protease works better
in an acidic environment
 Amylase works better in
a more alkaline
environment
 Theory: pancreas
produces the easier
enzyme, amylase, to
the exclusion of
protease and lipase
when the signal shows
a lot of CHO in the diet
 Therefore: Breakfast
should contain high
levels of protein and
vegetables with little
CHO and fruit.

Can I ever have fruit for
breakfast?
 Exception, not the rule
 Beneficial when a large, heavy supper
is eaten the night before
 The fruit gives an overstressed
digestive system a rest
 The fruit helps move more of the poorly
digested food out of the system

When do I eat Grains and
Fruit?
 Fruits, vegetables and grains are wonderful
snacks
 Protein is not a good snack (requires hard
digestive labor) it should be considered part
of a meal
 Complex CHO/ Fruit have an alkalizing,
sedating effect. Eat during the meal
preceding sleep for better rest and better
night cleansing

Meal Planning
 Wholesome herbs
created for the
constitution of man
should be the main
portion of the beginning
and middle meals of the
day. Vegetables should
be included in every
meal
 Protein is essential in
the morning with all the
vitamins, minerals and
enzymes for proper
utilization
 Fruits make a wonderful
meal or snack all by
themselves
 Grains can be used in
small amounts during
breakfast and lunch,
then larger amounts at
dinner.
 Fats/oils are essential
part of good nutrition
and should be included
in every meal

Protein Meals or CHO meals
 Protein early in the
day when protein
digestive enzymes
are strongest.
(Before 11:00 am,
not after 2-3:00 pm)
 Eat with vegetables,
without CHO,
without liquids, and
do not snack on
protein
 CHO and alkaline
foods are best eaten
in the meal
preceding sleep
because they are
more sedative

Starch content of vegetables
 Non-starchy
vegetables, good to
combine with protein
 Asparagus
 Bell peppers
 Broccoli and all the
cabbage family
 Celery,
 Cucumber
 Garlic
 Green beans
 Kale
 Chard
 Spinach and
all greens
 Lettuce (not
iceberg)
 Onion
 Parsley
 Cilantro
 Fresh herbs
 Watercress
 Sprouts
 tomatoes
Artichoke
Beets
Carrots
Corn
Eggplant
Jicama
Parsnips
Peapods
Radishes
Squash (not
pumpkin)
turnips

Starch content of vegetables
 Starchy Vegetables, Do
not combine with
proteins:
 Beans, boiled
 Cereals
 Grains
 Pumpkin
 Root vegetables
including Jerusalem
artichoke, potatoes,
rutabaga
 Sweet potatoes, yams
 Rice, split peas
 Incorporating a small
amount of carbohydrate
in a protein meal is
allowable if less than
18% by volume:
 For example: one pita
bread, a tortilla, handful
of croutons, or small
portion of starchy
vegetable

Variety of Vegetables
Eating a variety of vegetables will insure well-balanced nutrition each day.
Try to get 2-3 servings from each of the following three categories each
day:
 Leafy Greens
 Arugula
 Beet Greens
 Bok choy and other Asian
greens
 Chard, all colors
 Collard greens
 Dandelion greens
 Kale, all types
 Lettuce, all types of deep-
green, bright green, or red
leaf lettuce
 Mustard greens
 Parsley
 Spinach
 Asparagus
 Bok choy
 Broccoli
 Brussels sprouts
 Cabbage
 Cauliflower
 Chives
Collard greens
Garlic, all types
Kale
Leeks
Mushrooms
Onions
Radishes
Rutabagas
Sulfur-Rich (The cabbage family,
the mushroom family, and the onion
family)

Variety of Vegetables
Eating a variety of vegetables will insure well-balanced nutrition each day. Try to get
2-3 servings from each of the following three categories each day:
Deeply Colored Green
 Asparagus
 Artichokes
 Avocado
 Green Beans
 Green Cabbage
 Celery
 Cucumbers with skin
 Green peas
 Green Olives
 Green Peppers
 Snow peas
 Sugar snap peas
 Zucchini with skin
Red
•Beets
•Red Cabbage
•Red Peppers
•Radicchio
•Tomatoes
Blue/Purple/Black
•Eggplants
•Purple Kale
•Black Olives
Yellow/Orange
•Carrots
•Orange and yellow
peppers
•Pumpkin
•Squash
•Sweet potatoes and yam

Breakfast
 Protein/ Vegetable
PV Meal
 5 + 5
 4 raw protein and 1
cooked
 4 raw vegetables
and 1 cooked
Wholesome herbs
Protein: Soaked
nuts, seeds, legumes
Non starchy
Vegetables with oil
Protein: Meat or dairy products
 This can be easily accomplished
by:
 Adding a soup, salad, or salsa to the
meal, and
 Adding 2 TB soaked nuts and seeds to
your meal (mixture of almonds,
pumpkin seeds, sunflower seeds,
sesame seeds, etc soaked in
pineapple juice overnight)

Lunch: PV or *CC Meal
*Complex Carbohydrate
Protein: Meat or dairy product
Wholesome Herbs
Proteins: Pro-vita
beans, nuts, seeds
Lo-starch Vegetables
with oil
Protein: Meat or Dairy products
OR:
Wholesome herbs
Low or high starch
Vegetables with
oil, boiled beans
Grains: Pastas,
rice, whole grain
dishes

Supper (no protein)
*CC Meal
Wholesome Herbs
Low or High Starch
Vegetables, boiled
beans
Grains: Pasta, rice,
whole grain breads
Light Foods (foods
from one or all 3 categories)
Fruits/fruit salad
Green Salad
Grains: Whole
grains

Snacks
Fruits are best
used for snacks,
supper and
evening
enjoyment
Avoid protein snacks such as nuts,
cheese, meats. These are better eaten
as part of a complete meal
Raw
vegetable
juice makes a
great snack at
mid-morning
or mid-
afternoon

Additional Notes on Protein
 Avoid High Stress
proteins (proteins that
place high stress on the
body to process)
 Brewer’s yeast
 Cow’s milk
 Peanuts and raw nuts
 Sardines
 Non-fermented soy
products
 Red meats
 Include Low and medium
Stress proteins
 Beans, sprouted and
cooked without boiling
 Beet leaf
 Fresh yard eggs
 Sprouts (esp. sunflower)
 Fish (cod, sole, flounder,
grouper, halibut, haddock,
mahi mahi, red snapper,
orange roughie, salmon)
 Fermented soy products
 Avocado
 Chicken
 Cottage cheese, feta
cheese
 Turkey and game birds
 Soaked nuts

Preparing Low-stress proteins
 Soaked seeds – soak in
water or pineapple juice
overnight. (sunflower,
pumpkin, squash,
sesame seeds)
 Raw Red Potato Juice –
Highest quality protein
available. Scrub
potatoes, remove
sprouts and green
areas, juice and drink
immediately. Do not
use Russets
 Yard Eggs – cook
between 180-200 F.
Poached is best
 Sprouted Cooked
Beans: Soak beans for
24 hours, rinse, place in
sprouting tray for 2-4
days, rinse often, cook
without boiling

Food preparation – Get rid of
Toxins
 Clorox Soak or Hydrogen
Peroxide Soak to rid foods of
poisonous sprays, bacteria,
fungus, heavy metals
 Use 35% food grade
hydrogen peroxide available
at chemical supply houses
 Should be used before any
produce goes into your
refrigerator
 For fruits, vegetables, eggs
and meats (ground meats
are not suitable)
 Use regular Clorox bleach,
not the lemon scent or
Clorox II
 After opening bottle, transfer
Clorox to glass bottle
 1 tsp Clorox in ½ sinkful of
cold water
 Soak for 10-20 minutes.
Then soak in plain water for
10 minutes
 Rinse produce and spread it
out on clean terry cloth towel
to dry

Additional Notes on Fats/Oils
 Misused oils are the most potentially
dangerous food substance we eat
 If oils are rancid they become poisonous to
the body
 Heating oil causes oxidation. Rancidity
occurs when oils are oxidized. Rancidity
causes “free radicals”

Proper use of Oils
 Stir fry at minimum
temperature – Set wok
at 250 F
 Take 100% vegetable
source Vitamin E
supplement if using
heated oils
 Make a balanced butter:
1 lb organic butter
mixed with ½ cup flax
seed oil
 Never reuse a heated
oil
 NEVER eat fried foods
 Store oils in fridge in
dark colored bottles.
Do not expose to heat
or light
 Wipe rim of bottle after
each use

Oil Selection
Avoid:
Hydrogenated or
partially
hydrogenated oils
Partially
hydrogenated
coconut oil
Palm Oil
Lard
Oils or margarines
that are solid at
room temperature
Limit:
Safflower Oil
Sunflower oil
Corn oil
These can become
rancid easily
Allowed:
Best: Organic flax seed oil
Extra Virgin olive oil
Grapeseed oil
(cooking or cold)
Also good oils if properly
processed:
Avocado
Almond
Apricot kernel
Canola
Coconut
Peanut (cooking)
Sesame

Buying Oils
 “Cold pressed”
meaningless term,
marketing hoax
 “Cold processed”
more meaningful but
still misleading
 “Expeller pressed”
consistent high
quality
 AVOID wheat germ
oil, seed meals, dry
lecithin, commercial
wheat germ
 These usually
contain rancid oils

Blessings of the Word of
Wisdom
 Receive health in their navel and
marrow to their bones
 Find wisdom and great treasures of
knowledge; even hidden treasures
 Run and not be weary
 Walk and not faint
 Destroying angel shall pass by them

Foundation for health food guide (updated)

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