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NATURAL NUTRITION : 7 STEP GUIDE & DIET PLAN
1. OMNIVORISM
Reduce consumption of meat, poultry, game, seafood, fish, dairy & all other animal products; where available, buy organic meat & unpasteurised milk & dairy; increase intake of whole-grains, fruit, vegetables, nuts, seeds, legumes (preferably organic)
2. VEGETARIANISM
Eliminate all animals & animal products (e.g. gelatine, shellac, animal fats etc.); milk & dairy products are best organic; eggs are best free-range & organic (else avoid, especially in manufactured products)
3. VEGANISM
Eliminate all milk & dairy products & products containing dairy (e.g. whey, lactose, cream), eggs & products with eggs, honey & products with honey; substitute, if required, with soya/plant milk & soya products, egg-replacer, maple/sugar/date syrup
4. HIGH RAW VEGANISM
Eliminate frozen, refined & processed food; cooked food should account for a maximum of 50% of diet (preferably no more than 25%); increase consumption of fresh salad, vegetables & fruit (preferably locally-produced); may have dried foods (e.g. sun-dried, dehydrated) if dried at temperatures under 118oF; nuts, seeds, legumes & grains are best fresh, seasonal, soaked or sprouted; use flax & hemp seeds
5. FRUITARIANISM
Eliminate root vegetables (e.g. onions, garlic, potatoes, beetroot, radishes etc.), fungi (e.g. mushrooms, moulds etc.), iceberg lettuce, Brussels Sprouts, yeasts, sea vegetables and algae; substitute onions/garlic with (spring) onion leaves/chives/herbs; ALL food should be raw/uncooked and ideally fresh & organic; nuts, legumes, seeds & grains should be whole, fresh, soaked or sprouted (nuts are best bought unshelled); use dehydrated, sprouted Essene bread; try to have a variety & balance of different food types
6. ESSENE FRUITARIANISM / LIVING-FOODISM
All food should be vegan-organic; leaves should be collected so as to keep the plant alive (i.e. kosher, harvesting the outer leaves only); fruit should be gathered when ripe and preferably immediately after having fallen naturally or by shaking a branch; reduce consumption of grains, legumes, nuts & seeds – increase intake of vegetables, fruit, leaves (green – esp. dark - leaves are particularly important for health)
7. FASTING / BREATHARIANISM
Fasting should be practised weekly preferably on the Sabbath/Saturday (ideally water only else juices / fruit); fasting for periods of longer duration may be undertaken (especially in unspoilt natural environments e.g. mountains, deserts, forests); 40-day fasts (fruit/juice/water/air-fasting) may be occasionally employed for deep detoxification)
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GENERAL RECOMMENDATIONS
1 ) Reduce food miles, avoid imported food & buy products in season from local producers / farmers’ markets else from markets/co-operatives/fair-traders rather than supermarkets – best to grow your own
2 ) Avoid pesticides/herbicides/fungicides/fertilisers & buy products grown by vegan-organic (veganic) methods else organic over chemical methods; avoid GM (genetically-modified) food
3 ) Choose whole-food products (e.g. brown rice, wholemeal bread) over refined; avoid manufactured & processed products as far as possible (e.g. hydrogenated fats, ready-meals, convenience food, pasteurised fruit juices/smoothies); choose food grown in the climate you live in (e.g. avoid tropical fruit if living in a cold temperate climate); avoid hybrid (infertile) and seedless varieties of fruit etc.
4 ) Avoid preserved (unfresh) products : tins, pickles, frozen foods, tetrapaks, irradiated foods, conserves (e.g. jams, chutneys, marmalade), artificial preservatives
5 ) Avoid all drugs : - tobacco, alcohol, hashish
¨ psycho-tropic (mind-altering) drugs (e.g. cocaine, morphine, heroin, amphetamines, ecstasy, LSD, mescaline, psilocybin, ketamine, GHB, amyl nitrate, ayahuasca, salvia divinorum, peyote)
¨ caffeine & stimulants (e.g. tea, coffee, cola, chocolate, guarana)
¨ pharmaceutical medicines (e.g. tranquillisers, sedatives, antidepressants, antibiotics, antivirals, vaccinations, antihypertensives, antipyretics, anticoagulants, analgesics, diuretics, hormones etc.)
¨ herbal preparations (infusions/teas, tablets, capsules, powders etc.), though these are preferable to chemicals if absolutely necessary – better to eat the whole, fresh plant
6 ) Avoid sugar, salt and heavily-spiced food (eg. chillie, pepper, mustard); avoid artificial additives (e.g. flavourings, colourings, sweeteners, preservatives, stabilisers, emulsifiers); avoid artificial vitamins & minerals; avoid “health-food” supplements & “superfoods” (e.g. spirulina, blue-green algae, ginseng)
7 ) Avoid combining many ingredients together at the same meal; fruit is most easily digested when eaten by itself or half and hour before a meal (exceptions being apples and avocados)
8 ) Avoid consumption of excessive quantities of water – drink only if thirsty; fresh (or glass bottled) spring/mineral/well water is best otherwise use filtered or energised distilled; to energise water, put in a clear bottle, shake to aerate and expose to the sun for at least ½ hour to neutralise potentially harmful bacteria etc.; excessive water consumption strains the kidneys and is unnecessary if eating sufficient fruit & vegetables which are largely composed of water
9 ) Avoid carbonated drinks as these are acidic (e.g. soda water, cola)
10 ) Do not over-eat; eat until sated not until full/bloated/stuffed; try to under-eat if possible but do not deny yourself adequate food too; overeating distends the stomach, leads to excessive food-intake & places greater demands upon the digestive process
11 ) Eat a light breakfast, if at all; lunch should be at midday (i.e. 12-2 p.m.) and dinner should be at sunset (i.e. 6-8 p.m.); try to eat at regular times and not to snack throughout the day as this places greater strain on the digestive system; try to eat food of a variety of different colours (e.g. red tomatoes, orange apricots, purple broccoli-the rainbow diet) and densities (e.g. nuts, seeds, leaves-the chakra diet)
12 ) Vegetables, if cooked, should only be lightly cooked (the longer and greater the degree of cooking the greater the loss of nutrients); lightly steam or stir-fry in preference to roasting/baking/boiling
13 ) Avoid using microwaves to heat food – this irradiates food and denatures / destroys the nutrients
14 ) Avoid yeast-fermented products where possible (e.g. leaven bread); cultured and naturally-fermented products are acceptable (e.g. nut or seed milk / yoghurt / cheese, sauerkraut)
15) Avoid excessively packaged food or plastic food-wrapping; avoid storing food in plastic or metal (choose glass or ceramic); avoid leftovers; eat as closely to the preparation of food as possible
16) Limit intake of tomatoes & potatoes to 1-2 per day maximum as these belong to the deadly nightshade family and contain poisonous alkaloids
17) Try to incorporate hemp or flax seeds (linseed) into your diet as these are good sources of essential fatty acids and (with sesame seeds) amino acids; they should ideally be pre-soaked to remove phytates
18 ) Try to eat some wild food such as dandelion, nettles, thistles, mallow, purslane, crab apples, wild plums, hazels etc. as these have greater energy than cultivars
19 ) Try daily to include vitamin-rich, fresh sprouts : alfalfa, mung beans, lentils, chick peas etc.
20 ) Chew food well; eat in a relaxed mood (not when stressed/angry/rushed) & pleasant environment
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NOTES
The above are guidelines only and are not intended to be followed dogmatically. They are, to a degree, ideals and it takes, depending on the individual & his/her degree of consciousness/spiritual evolution, days/weeks/months/years/lifetimes to accomplish them. The more unhealthy a lifestyle an individual has previously led, the harder it will be to change habits and the longer it may take although, paradoxically, the more important it is for him/her to embark on a process of detoxification. All unnatural foods lead to build-up of toxins in the body and hence to disease – natural foods help eliminate toxins and prevent their build-up and damaging the body. It is better to cut-out than cut-down and to cut-down than to do nothing. A gradual transition may help lessen any symptoms of the detoxification process (e.g. weight loss, runny nose, headaches, lethargy, bad breath, foul stool/urine/breath/body odour, malaise, spots, sores). Listen to your body’s needs and eat the sort of food & amount you feel drawn to – this may change from day-day, week-week, month-month, season-season & year-year.
It should be easy to accomplish steps 1 & 2; with more commitment step 3; and with further dedication steps 4 & 5. Steps 6 & 7 depend more on circumstances (e.g. access to land to be able to grow food, ability to observe a Sabbath day of rest). This is only a general guide and it is possible to practise parts of different levels e.g. 5 & 7 etc.). The general recommendations should be observed as far as possible according to each individual’s will-power, budget and access to fresh, local food. It should be easier to follow a natural diet in “less-developed” countries / the countryside than in “developed” nations / cities.
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EXAMPLE RECIPES
Breakfast
* Fresh fruit - citrus fruit (grapefruit, orange) ; melon (should be eaten alone); banana, guava, papaya; apple, pear, plum, cherries
* Muesli / Swiss Breakfast - oat & wheat-flakes, apple, nuts, raisins/sultanas, soaked overnight in water and warmed
* Porridge / Scottish breakfast - oat-flakes (“Jumbo” oats) soaked overnight in water and warmed
Lunch
Large green salad – cucumber, tomato, lettuce, cabbage, celery, rocket, spinach, watercress, sprouts, sweet peppers (not unripe green ones), mustard-&-cress, parsley, coriander, asparagus, leeks, sweetcorn, courgette, cauliflower, broccoli, Chinese leaf, mangetout, sugar snap peas, peas, green beans, herbs, sprouts
* Accompaniments : Essene bread; crackers; seed / nut cheese; hummous; tahini
* Salad Dressings : olive oil & lemon juice / pesto / sesame oil
Dinner
* Fruit salad
* Raw vegetable soup
* Nut or seed butter / cheese / yoghurt & Essene Bread
* Crudites (e.g. broccoli, cauliflower, courgette) & hummous / guacamole / salsa
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1. Materials
Where possible, no clothes or other articles (e.g. furniture, soft furnishings, ornaments, building materials etc.) to be purchased or used made from leather, wool, fur, silk, feathers or other animals
- try to buy goods of good quality and durability
- avoid synthetic products (e.g. polyester, nylon) & metals as far as possible
- choose unbleached materials if available made from organic hemp, flax / linen, cotton, jute, etc.
- avoid synthetically-dyed materials – aim for vegetable-dyed products
- try to buy second-hand rather than new
- if new, try to buy fair-trade goods
- avoid fashions – buy quality, classic, durable, washable (not dry-clean only) clothing that does not require much / any ironing
2. Cosmetics / Toiletries
Use only cruelty-free and animal product-free products (e.g. avoid soap with tallow)
- use the least cosmetics / toiletries as necessary (as the skin absorbs these)
- avoid products with synthetic ingredients & avoid fluoride tooth-pastes
3. Household / Cleaning Products
Choose bio-degradable, non-chemical, cruelty- & animal-free products
- use e.g. Ecover / Down-to-Earth washing powder, washing-up liquid etc.
- try using simple detergent instead of separate cleaning products for e.g. bathroom, kitchen surfaces, metals, ovens etc.
- use unbleached recycled toilet paper or, best of all, water
4. Clothing
Wear light, loose-fitting clothes to let the skin breathe
- avoid underwear (pants, knickers, bras)
- choose white or pleasing colours (e.g. saffron, green, blue, violet, pink) in preference to black, gold, red
- wear the least clothes necessary for warmth / protection
5. Drugs
Avoid smoking, alcohol, caffeine, cannabis, chocolate or mind-altering substances (e.g. ecstasy, amphetamine, solvents, poppers, heroin)
6. Treatments
Avoid if possible surgery, medicinal drugs especially those pharmaceuticals tested on animals), vaccines, orthodox treatments
- choose alternative therapies, if absolutely necessary (e.g. naturopathy, herbalism, aromatherapy, osteopathy, acupuncture, homeopathy …)
7. Breathing
Avoid combustion products : smoke from joss-sticks, candles, fires, passive smoking etc., if possible, else ensure good ventilation; use vegetable oil candles or vapourise essential oils
- breathe clean, fresh air; avoid stuffy, re-circulated air e.g. in offices, pubs, clubs, planes, tunnels (country / mountain / forest / waterfalls / sea air is best)
8. Simple Living
Live simply - avoid excessive consumerism and consumption in all aspects of life
- buy only goods that are necessary & possess the minimum needed
- give unwanted or unneeded belongings away (to family, friends, charity)
- do not live in a house, possess clothing or take food excessive to your needs
9. Law of Return
Remember the mantra : REDUCE – REUSE - REPAIR – RECYCLE (rather than discard & replace)
- recycle as much as facilities will allow
- compost all vegetable matter
10. Cleanliness
Bathe/shower regularly according to the weather (ideally about once per day)
- not too much as this dries the skin
- not too little as this leads to accumulation of toxins
11. Tidiness
Keep a house tidy, clean and free from clutter & accumulation of dust
- arrange to provide easy movement around furniture (basic Feng Shui)
- avoid blocking light; nurture house-plants; do not over-heat / over-cool
12. Building Materials
Choose organic, environmentally-friendly, sustainable building materials and products where possible
- choose vegan, organic varnishes, paints and paint pigments
- choose solid wood over composite board; avoid metals, plastics etc.
- choose straw-bale, stone, brick (preferably reclaimed) rather than concrete
- choose durable, quality, classic designs and products (e.g. kitchen units, bathroom suites)
13. Furniture & Soft Furnishings
Choose items made from sustainably-grown wood and from natural fibres
- avoid fitted carpets (which trap dirt); choose hemp, seagrass, cotton, rag, jute rugs etc.
- best to avoid furniture that distorts the posture (e.g. most sofas, armchairs)
- avoid interior sprung mattresses (which are very bad for the back); choose all-cotton futon mattresses instead
- try to buy second-hand, use discarded or make your own furniture
14. Household Appliances
Limit the number or size of any electrical equipment
- avoid dishwashers, tumble-dryers, microwaves, freezers
- cookers, kettles, deep-fat fryers, toasted sandwich makers, steamers, coffee machines, bread makers etc. may be dispensed with on a raw-food regime
- avoid ironing; choose clothing that does not require ironing
15. Work
Change careers, if necessary, or work in less mundane occupations (e.g. avoid jobs involving human, animal or environmental exploitation or lacking creativity)
- help those less fortunate or able (sick, old, poor, young, animals)
- do voluntary / charitable work, if possible, else give to selected charities
- do creative work – plant trees, make music, write a book/poetry/prose, sing
- work hard, diligently & conscientiously taking pride in everything you do
16. Commuting
Don’t spend excessive amounts of time commuting or journeying to-and-fro as this strains the nervous system - live near work, work near home or work @ home
- avoid cars if possible – walk, cycle or use public transport where available
17. Holidays
Travel, if you feel it necessary, but take out enough time to thoroughly experience the new culture or environment (e.g. at least 1 month depending on country)
– don’t be a tourist; use travel as an opportunity to learn more about other cultures, history, religion and people and, more importantly, yourself
18. Retreats
Make time for meditation, contemplation, reflection & relaxation (ideally, morning, noon and evening)
- observe the Sabbath (or rest at least one day per week)
- spend time at a commune, ashram, community, spiritual centre or retreat
- learn to listen, talk less; appreciate the sound of silence; sleep soundly & sufficiently
19. Pets
Avoid pets / companion animals; dogs or cats are preferable to other companion animals; treat them well
- rescue an animal, if able
- feed pets vegetarian or preferably vegan food where possible
20. Exercise
Take regular exercise : walking, cycling, hiking, hatha yoga, t’ai ch’i, swimming,
- avoid gym-training, fast sports (e.g. squash), high impact aerobics & jogging (on hard surfaces) as these strain the musculo-skeletal system
21. Study
Study the holy scriptures of all truthful religions / philosophies and other spiritual / channelled / New Age books
- do not follow any teaching dogmatically or pedantically : they are guides only and each individual has to follow his/her own path
Study and educate yourself in the sciences, arts, philosophy, ethics (e.g. biology, physics, ecology, environmental science, ancient & modern philosophy, poetry)
- learn what is true in all you read and remember, not everything in black-and-white is the Truth; many scriptures & texts have been adulterated or are partial reflections of the Universal Oneness
22. Dharma
Dharma means Truth, Path, Duty, Wisdom or Teaching : Keep the Dharma
- try to understand the concepts of karma & reincarnation
- try to be always aware, loving, truthful and peaceful
- acknowledge the need for a connection with Nature/God : be mindful always of this in all you think, say & do
- have the great spiritual leaders as role models (e.g. Jesus, Gandhi, Buddha) and try to behave as they would
- develop the virtues of non-attachment & equanimity; try to be calm and settled even in the most hostile situations; if disturbed, take deep, regular breaths and centre the mind before doing anything rash
23. Tuning-In
Last but not least, tune into your own source of wisdom within, the answer to everything : inner-knowing, gut-feeling, Conscience, divine intuition either through daily meditation, prayer, chanting, silence, time in Nature… Anyone / anything else can only be a rough guide but the ideal is to look inside for the Truth to become your own guru (gee, you are you).
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Email:pazitronic@hotmail.com
Copyright © Paz 2008
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