Vegetarian Cooking Class & Health Talks

The following outline is a Cooking Class we conducted with demonstrated recipes along with a few health talks.

Night 1
Breakfast Foods:
Nutrition Overview
Granola demonstration
Soy Oat Waffles Demonstration
Exercise talk

Break
Health Talk: Carbohydrates
Scrambled Tofu Demonstration
Blueberry Fruit Sauce
Fruit Smoothie Demonstration


Recipes:

Basic Granola
7 c. quick oats    
1 c. wheat germ
1/2 c. sesame seeds
1/2 c. unsweetened coconut
1 c. chopped nuts (of choice)
1 1/2 t. Salt
1/2 c. oil
1/2 c. honey
1/2 c. water (warm)
2 t. vanilla

Mix all together in large bowl in order listed.
Place on a large ungreased cookie sheet.
Bake 45- 60 min. (or until brown), at 250° F
Stir every 10-15 min. (especially around edges).
Store in covered container.
May add raisins or other fruit when serving.
In place of oil and honey, you may substitute dates and bananas.
Blend 1 cup chopped date and 2 bananas with water and vanilla,
and mix with first 6 ingredients.

Soy-Oat Waffles
2 1/4 c. water                     
1 c. soaked soybeans
1 1/2 c. rolled oats            (1/2 c. dry)
1 T. oil                                
1/2 t. salt

Soak soybeans several hours or overnight in sufficient water to keep covered in refrigerator. Drain, discard water. (Soaked soybeans may be kept in the refrigerator for a week or stored for longer periods in the freezer. Keep on hand for use at a moment’s notice.)

Combine all ingredients and blend until light and foamy, about half a minute. Let stand while iron is heating. The batter thickens on standing. Blend briefly.

Grease iron with cooking spray. Bake in hot waffle iron 8 minutes, or until nicely browned. Do not open iron before time is up. If waffle iron is hard to open, leave a few seconds longer. Makes about 12 waffles. You can make a large batch or waffles and freeze them, toast and enjoy. They can be served with thickened fruit and whipped topping or syrup of your
choice.

Scrambled Tofu
1 lb. soft tofu                           
1/4 t. onion powder
1/2 c. onions                        
1/4 t. garlic powder                 
1/4 t. turmeric        
2 t. chicken style seasoning - savory and salt to taste
1 T. olive oil                  
Mash tofu. Add oil to frying pan, sauté onions, and then add all other ingredients. Heat until all moisture is gone. Serve with hash browns.

Thickened Fruit
Thaw frozen fruit. Save the juice. Drain the juice from canned or frozen fruit into a small saucepan. Place saved fruit in a bowl. To sweeten fruit juice, add about 1/3 cup of honey for every 4 cups of fruit or use concentrated grape or apple juice adding 1 cup of concentrate for every 4 cups of fruit. In a cup or bowl, measure out 1/2 cup water. Add to water 1 tablespoon of cornstarch for every cup of saved fruit. Stir until dissolved.
Bring the sweetened fruit juice to a slow boil. Add cornstarch mixture and stir constantly until liquid turns clear. Remove from heat and pour over the saved fruit. Use as a base for fruit crisp desserts. Serve hot or cold over waffles, crepes or French toast.

Pear Cream#1
1 c. cashews or blanched almonds
1/4 t. salt
1 t. vanilla
1-2 T. honey
1 qt. canned pears

Place first four ingredients into blender
Drain pears. Add to blender and blend till smooth. Slowly add pears till thick.
Chill and serve

Pear Cream#2
1 qt. Canned pears
Juice of pears
4-6 T. Tofu milk powder
1 t. vanilla

Blend together in blender

Night 2

Meatless Entrées:
Gluten Demonstration
Cashew Loaf Demonstration
Health Talk – Water

Break

Health Talk: Bowel Cancer and Fiber
Oat Patties Demonstration
Mary’s Brown Gravy
Gluten with Sweet & Sour Sauc

Recipes:

Tracey’s Gluten
1 c. warm water
2 T. yeast flakes
1 T. soy sauce
1 T. gravy mix rich brown

Mix all together then add 1 c. gluten flour

Put in fridge overnight – form a log, cut into slices and flatten

Oatmeal Patties
1/2 c. nuts (walnuts)    
1/4 t. thyme
2 c. quick oats
1/4 t. marjoram
1 onion
2 c. soy or nut milk
1 t. salt
1/4 t. garlic powder
1 T. soy sauce
1/4 t. onion powder
1/4 t. sag

Steam onions in small amount of water. Mix the rest of the ingredients
together. Let stand for fifteen minutes. Pan brown in small amount of olive oil sprayed on non-stick pan. Serve with gravy.

Cashew Rice Loaf
1/2 c. finely ground cashews
2 T. soy sauce
1 medium onion finely diced
1/2 t. salt
1 c. soft whole wheat bread crumbs    
1 t. dried parsley
1 c. tofu or nut milk
1/4 t. celery salt
1 c. cooked brown rice

Thoroughly mix all ingredients together in a large bowl. Lightly pack mixture in an oiled 4” X 8” loaf pan and bake at 350° degrees for approximately 40 minutes or until loaf is firm. Turn out of pan onto a serving dish. Garnish with cranberry sauce. Serve with mashed potatoes and gravy of your choice.

Mary’s Brown Gravy
1/2 c. cashews                       
1 c. water 
1 t. chicken style seasoning
1/2 t. beef style seasoning
2 c. water                
1 t. soy sauce
1/3 c. unbleached white flour                1 
T.  Marmite or other yeast
1 t. salt                             
extract seasoning
Dash of garlic powder

Place cashews and 1 cup water into blender and blend until smooth. Add remaining ingredients to blender and continue blending until creamy. Pour mixture into small saucepan. Bring to a boil, stirring constantly (if too thick, add a little water). Serve hot over your favorite entrees.

Sweet & Sour Gluten Steaks
1 med. onion chopped
2 stalks celery chopped
2 cloves garlic chopped (optional)
1/2 green pepper chopped (optional)
18-20 steaks (cut in halves)

2/3 c. pineapple juice (unsweetened)
2 T. tomato paste
1 T. lemon juice
1 1/2 T. soy sauce
1/8 t. salt
2 t. arrowroot or tapioca flour (or corn starch), mixed with 2-3 T. cold water
2/3 c. pineapple tidbits (optional)

Sauté first 5 ingredients.
Add remainder ingredients, mix well, and cooked till thickened.
Serve over rice, etc…

Night 3

Breads:
Multigrain Bread 
Breadsticks 
Wheat Gems 
Health Talk - Sunshine & Air

Break

Health Talk: Dairy Substitutes and Calcium
Cashew Cheese
Baked Millet

Some store products: Cheese Slices, Deli Slices, Garden Patties, etc.,

Recipes:

Mrs. H’s Bread
4 t. yeast
1/2 warm water
Let sit 10 to 15 min.
1 t. sugar
1 c. dark rye
2 c. whole wheat
1 c. rolled oats
2 heaping T. salt
Pour 6 c. boiling water over mixture
1/2 c. oil
1/3 c. white sugar
Let sit till cool

Italian Bread Sticks
2 c. very warm water        1/2 t. garlic powder        
1/4 c. brown sugar                  1/2 t. onion powder
2 T. yeast            1 c. whole-wheat flour
2 t. salt                5 c. unbleached white flour
1/4 c. olive oil            2 T. Italian seasoning

Mix all ingredients together and knead dough for 5 minutes. Let rise 20 minutes. Preheat oven to 350°F. Divide dough in half. Place one half on a floured counter top and roll it out to form a rectangle about 1/2” thick. Place dough sheets on a vegetable oil sprayed cookie sheet. Cut dough into thin strips about 1/2” apart along the width of the pan. Repeat this process with the remaining dough portion. Bake for 30 minutes. Serve warm with salads and entrees.

Wheat Gems
2 T. oil
1/2 t. salt
1/3 c. soaked soybeans
1 1/3 c. water
1 c. unbleached white flour
2/3 c. whole wheat flour

Blend all ingredients, except whole-wheat flour. Pour into whole-wheat flour and mix.
Dip by spoonfuls onto a greased cookie sheet or fill hot iron molds. Bake at 375° F until
golden brown, about 20-25 minutes according to size of gems. Also try using all whole
wheat flour

Jack Cheese
Soak in blender: 1/2 c. cold water
                           3T. Emes gelatin
Add and blend 3/4 c. boiling water
Cool slightly and add: 1 c. raw cashews
                                          1 t. salt
                                          1 t. onion powder
                                          1/4 t. garlic powder
                                          1/4 c. lemon juice
                                          2 T. finely grated carrot
                                          1/4 c. yeast flakes (opt.)
Blend until creamy.
Pour into suitable dish or mold.  Cover and refrigerate until firm (about 2 hrs.)
Slice or use in whatever way you prefer.  Cannot be heated.
(Replace yeast flakes with at least one clove of fresh garlic)

Delicious Millet
1 c. millet                1/2 c. unsweetened coconut
4 c. water                1/2 c. toasted sliced almonds
1 t. salt                            3/4 c. chopped dates

Mix all ingredients together in a loaf pan and bake at 350°F degrees for 1 hour. You can make a large batch and keep it in the refrigerator and reheat in the microwave before serving. Serve with milk or eat as is.

Night 4

Desserts:
Demo Fruit Crisp
Show Pie Crust
Health Talk – Trust

Break

Health Talk: Fats
Fat Bowl
Demo Cheesecake
Millet Delight

Recipes:

Crisp Topping
2c. Oats, rolled                 
1t. vanilla
1c. Whole grain flour, any kind         
2-4 T. honey
1/4c. Oil                     
1/4 c. water
1/4-1/2 t. salt

Mix all ingredients. Spread over any fruit or berry filling.
Bake at 375°F for 45 min.

Apple Pie
1 1/2 c. whole-wheat flour             
1/3 c. oil
1 t. salt                                
3 T. cold milk
1/2 c. sugar

Put dry ingredients in food processor. Mix oil and milk together. With the processor running gradually add the liquid ingredients. Press into deep dish pie plate. Add chopped apples so that dish it quite full.

Pie Topping
1 c. brown sugar                 
3 T. flour
3 T. oil                                        
1 t. cinnamon

Mix together and sprinkle over the top of the apples. Bake pie 425°F for 15 minutes then at 350°F for 35 minutes.

Tofu Cheesecake
1 pkg. of soft tofu                         
1 t. lemon juice
1 c. apple juice                
1/2 t. ground coriander
1 T. gelatin                     
1/4 c. honey
1 t. vanilla                     
pinch of salt
1/4 t. almond extract

Press tofu for about an hour. Pour the apple juice into a small saucepan. Sprinkle gelatin over apple juice and let stand about 3 minutes, until softened. Heat to dissolve gelatin. Combine remaining ingredients in a food processor and process until smooth or puree in a blender. Pour apple juice into tofu mixture and mix thoroughly. Chill for one hour in the refrigerator or 1/2 hour in the freezer, until partly set. Pour into 8 X 8 pan, chill until set, about 1 1/2 hour. Spread your choice of fruit topping on top

Millet Delight
1 c. hot cooked millet
1 c. pineapple juice
1/4 t. salt
1 T. vanilla
1 T. cashews
2 T. coconut
BLEND all
In a medium sized clear Pyrex dish:
1) Pour in a 1 inch layer of thickened fruit (strawberries, blueberries, peaches)
2) Cover with blended millet
3) Top with ground nuts/coconut/granola
     Serve hot or cold

Night 5

Pastas and salads:
Lasagna
Tofu or Gluten Stir-fry
Bring Mac & Cheese
Health Talk: Rest

Break

Health Talk: Coronary Heart Disease and protein
Demo Pasta Salad
Carrot Salad
Layered Salad

Recipes:

Lasagna
1/2 package of med. egg noodles
1 can vegeburger
1 can spaghetti sauce
2 c. grated cheddar cheese (vegetarian)
1 c. cottage cheese
1/2 t. oregano
1/2 t. salt
Onion and mushrooms sautéed

Bake at 350° for 1 hour
        
Macaroni & Cheese
1 1/4 c. water
1/2-2/3 c. red pepper or pimento
3/4  c. cashews
3 T. nutritional yeast
1 1/4 t. garlic salt
1 t. onion powder
1/2 c. lemon juice
4 c. cooked soy macaroni
Blend all ingredients except macaroni. Pour sauce over macaroni. Mix and put in
Baking dish. Sprinkle with seasoned bread crumbs. Bake 350° F for approx. 30-
40 min.

Tofu Stir Fry
1 package of firm tofu marinated                 
1/3 c. water
1 large bowl of bite sized chopped vegetables         
1 t. soy sauce
1 T. oil

Heat oil in an electric frying pan. Add all the remaining ingredients and cover. Stir occasionally. Cook for 5-10 minutes. DO NOT OVERCOOK.

Layered Salad
1 head dark green leafy lettuce of choice
2 c. carrots shredded
2 c. purple cabbage, shredded
2 c. frozen peas
Tofu Mayonnaise, sugar, or low fat ranch dressing
Garnishes:
tomato wedges or cherry tomatoes
avocado wedges
imitation bacon bits

Fill large, clear straight-sided glass bowl 3/4 full with torn lettuce, lightly pressed down. (Tearing prevents browning of lettuce.) Layer cabbage, carrots, and peas in this order. Top with 1/2 inch layer of mayonnaise. Sprinkle lightly with sugar, or you may use ranch dressing instead of mayonnaise and sugar. Refrigerate overnight to blend flavors. (This is important if using mayonnaise and sugar topping.) Garnish just before serving.

Tropical Carrot Salad
1/2 c. tofu mayonnaise (or regular mayonnaise)
2 T. orange (or lemon juice)
1 t. sugar
1/2 t. salt
1 1/2 lbs. Carrots, shredded fine
1 c. raisins, soaked and drained
1 small – medium sweet onion, chopped small
2 oranges, peeled, sectioned, and sliced

Mix first four ingredients. Mix last four ingredients.
Stir sauce into carrots and chill.

Tofu mayonnaise
1 lb. soft tofu, rinsed and drained
1 t. salt
2 T. honey
1 t. onion powder
1/3 c. lemon juice
1/3 c. raw cashews

Night 6

Miscellaneous:
Haystacks
Bring Stuffed Potatoes
Bring Cabbage Rolls
Health Talk: Self control

Break

Sugar Bowl
Health Talk: Hypertension
Fries
Pizza

Recipes:

Stuffed Potatoes
3 medium potatoes
4 oz. light creamed cheese
1/2 c. plain (fat free) yogurt (or sour cream)
1 c. grated mozzarella cheese (vegetarian)
1/2 t. salt
1/4 t. onion powder
1/4 t. garlic powder
 1 T. melted margarine
 1 t. dried Parsle

Bake potatoes in oven. Slice in half and let cool slightly.
Scoop out insides and mix with combined cheese, yogurt, seasonings, and margarine.
Refill skins and sprinkle with parsley.
Reheat in oven or microwave.

Cabbage Rolls
1 medium cabbage, cored well and cooked covered in water for 30 to 45 minutes. Cool and set aside.
Filling:
1 package veggie ground round, Italian style
2 1/2 c. cooked brown rice
1 4 oz. can tomato paste
Salt and garlic to taste

Remove leaves from cabbage one at a time carefully. Trim off excess ribs. Place 2 T. of filling at one of cabbage leaf and roll tucking in sides as you go. Place in roasting pan (pan should be at least 4 inches deep) seam side down.
Mix together:
1 48 oz. can of tomato juice
2 T. lemon juice
1 T. brown sugar
1 small onion chopped fine
Salt to taste

Pour this mixture over cabbage rolls. Bake covered at 350°F for 1 to 1 1/2 hours or until cabbage is tender.

Potato Fries
Cut up desired amount of potatoes into French fry shape. Spray cookie sheet with oil. Spread fries on the sheet, salt, and spray the top with oil. Bake in 400°F oven until golden brown.

90 Minute Whole Wheat Pizza
1-1 1/2  c. unbleached white flour
1 1/2 t. salt
1 T. dry active yeast
1 c. very warm water (120° - 130° F)
2 T. olive oil
2 c. whole-wheat flour
No stick cooking spray
1 can pizza sauce
1 package vegetarian mozzarella style cheese,
Toppings, veggie pepperoni, green pepper, mushrooms, zucchini, onion, pineapple etc.

Mix 1 cup white flour, salt, and undissolved yeast.  Add warm water; beat 2 minutes at medium speed. Add oil and 1/2 cup whole-wheat flour; beat at high speed 2 minutes scraping bowl occasionally. Stir in remaining whole-wheat flour and enough additional white flour to make stiff dough. On floured board, knead about 5 minutes. Spray inside of bowl with non-stick spray. Set dough in bowl, turning to grease top. Cover; let rise in warm draft free place 30 minutes.

Spray cookie sheet with oil. Punch dough down; roll and stretch to 17 X 12 inch rectangle.  Place in prepared pan; shape edge in standing rim of dough. Cover; let rise 10 minutes.

Bake at 450°F for 8 minutes. Crust may be pre baked, wrapped and frozen 4 to 6 weeks. Spread with pizza sauce and toppings. Sprinkle with shredded cheese. Bake 10 to 15 minutes more, or until cheese melts and crust is lightly browned. Cut into squares to serve. Makes one 15 by 10 inch pie.


HEALTH TALKS
EIGHT FOOD ESSENTIALS

Use                                     Benefits                                           Sources
1) AIR

2) WATER                     -Basis of all body fluids                                             6- 8 glasses daily
                                         Cleanses internal tissues                                          Not at mealtime
                                         Maintains fluid volume                                            Drink 1/2 hour before,
                                                                                                                               or 1 hour after meals

3) FAT                            -Furnish warmth and strength                                    Oils, shortenings, olives,
                                          Stored as fat and glycogen                                          Vegetable butter, nuts

4) CARBOHYDRATE  -Furnish strength and warmth                                     Breads, cereals, potatoes,
                                          Stored as fat and glycogen                                           sugars, syrups
                                          Starch is slower fuel
                                          Sugar is quicker fuel

5) PROTEIN                  -Builds and repairs cell walls                                      Peas, peanuts, Soy meat,
                                           Not stored in the body                                                 vegetables, beans,
                                           Excess favors disease                                                  cereals
                                           Regular daily amount needed

6) FIBER                         -Gives bulk, makes food                                             Pulp and fiber of fruits
                                            less concentrated, exercises                                         and vegetables
                                            the digestive tract, cleanses                                     Outer coatings of grains     
                                         -Gives feeling of satiety                        
                                            Never assimilated

7) MINERALS, Etc.         -Neutralize acids of fatigue and disease                    All fruits
     Calcium                        -Build bones, teeth, blood, and nerves                      All vegetables
     Copper                          -Give resistance to disease                                        Leafy foods
     Cobalt                           -Invigorate the system                                               Whole grains
     Iron                               -Must come from living source, ionized by the 
     Potassium                        chemistry of living plants
     Sodium                          -Stored reserve highly desirable. No danger of
     Magnesium                      excess from natural sources
     Manganese                           
     Sulphur                               
     Silicon                                    
     Phosphorus                           
     Zinc  
     Iodine
     Chlorine
     (Fluorine)?
     Bromine
     Others

8) VITAMINS                   -Enable the body to utilize other foods                     Fruits
                                          -Give high resistance to disease                                 Vegetables
                                          -Vitalize                                                                      Germs of whole grains
                                          -Stored reserve desirable               
                                                       

CALCIUM IN COMMON FOODS

Calcium, suggested intake – “The calcium allowance was discussed at length by the committee… Information derived from recent studies indicates that, for adults with a protein intake as low as the current RDA (56 gms. for men, 46 gms. for women), about 500 mgs. of  calcium per day should be adequate, (other nutritionists believe even 350 mgs. would be adequate), and this is recognized in the text.  Nevertheless, the allowance (recommended) was left at 800 mgs. per day (the 1968 level), because of the high protein intake prevalent in the U.S. … This leaves the allowances for calcium well above those of Canada, the United Kingdom, and FAO/WHO.”  Nutrition Today, Mar./Apr. 1974, p. 20-21. Quoting Alfred E. Harper, Ph.D. Chairman of the Committee on Recommended Dietary Allowances of the Food and Nutritional Board, National Academy of Sciences, National Research Council.
   
“Human beings utilize calcium rather inefficiently… only 20-30% is usually absorbed.  It may be taken as practically a biologic law, that the body utilizes material more efficiently when in need… Macy showed that three boys fed a standard diet (that is, with normal amounts of all nutrients including calcium) retained an average of 374 mgs. of calcium per day during the experimental period.  Another similar group which had received a high calcium diet for approximately 2 months prior to the study retained only103 mgs. of calcium per day.”  Modern Nutrition in Health and Disease, Wohl and Goodhart, 4th ed.

The lesson here to note is that those whose rich dietary includes adequate or larger amounts of calcium will tend to excrete more because it is not needed, whereas those on a more “prudent” diet who take in less calcium will tend to utilize it more fully and less is excreted.
   
“Certain studies have brought out the ability of men to adapt, with time, to lower calcium balance on intakes as low as 200 to 400 mgs. daily…. It is true that a higher proportion of calcium is utilized on a low intake than when it is liberally supplied.”  Nutrition and Physical Fitness, L. Jean Bogert, 8th ed., W.B. Saunders Co., Philadelphia, p. 154.
           
Protein effect on calcium – The amount of calcium retained in a male’s body may be affected by the amount of protein he eats, according to nutritional scientists of the University of Wisconsin, Madison.  Tests indicate that a high-protein diet causes a man’s body to lose calcium.  This loss does not occur on a moderate or low protein-diet. Medical Tribune,  Mar. 14, 1973, p. 3.
   
“A number of people have found they can lose weight with minimum discomfort and fatigue by going on a high-protein low-carbohydrate diet.  However, such an unbalanced diet may hurt the body if continued for any length of time.  Harold Yacowitz and his colleagues at Fairleigh Dickson University have found that a high-protein diet breaks down some protein tissues and triggers a loss of calcium from bone.” Biological Sciences, April 28, 1973.

THINGS OVERWEIGHT PEOPLE OFTEN HAVE IN COMMON

1.      Skip or skimp on breakfast, eat large supper, often late.
2.      Eat too fast
3.      Chew poorly
4.      Do not drink adequate amount of water
5.      Prefer refined foods:      
           White sugar
           White rice
           White flour
           White macaroni
           White spaghetti
           White starch
           Refined fats
           Refined proteins
           Food concentrates
           Fats
6.      Get inadequate exercise
7.      Use fermented, putrefied, or aged products:      
           Vinegar
           Alcohol
           Mayonnaise
           Cheese
           Pickles
           Overripe fruit    
           Mustard
8.     Use salt too freely (recommended limit: UP to 1 teaspoon per day)
9.     Like caffeine-containing drinks
10.   Use of stomach irritants

HOW TO PREVENT OVEREATING

1.    Take all you want at the beginning of the meal, before you begin to eat.

2.    Set aside a portion of something you enjoy, to leave on the plate as a discipline. Do not clean the plate.

3.    Slow your eating pace.

4.    Plan several pauses during the meal.

5.    Do not prepare the next bit while eating the last.

6.    Never have something in the mouth while you have something on your fork.

7.    Put the fork down between bites.

8.    No seconds on anything except raw or leafy foods.

9.    Excuse yourself promptly when finished, usually about 35-45 minutes, and leave the table.

10.  Brush teeth immediately. A clean mouth discourages nibbling.

11.  Suggest a walk or other mild exercise, as a social event after the meal, to get away from the temptation to nibble.

12.  Pre-plan what you will eat at restaurants and social gatherings; stick to the plan.

13.  Drink 8 to16 ounces of water 30-60 minutes before a meal or social function. Overeating can cause excess thirst.
 
14.  Do not look at nor think of the food on the table toward the end of a meal, but place your mind resolutely on some pre-planned activity.

15.  Get in the habit of putting even 1/2 teaspoonful of leftovers in the refrigerator. Eat nothing after you have quit eating your meal. If necessary  promise yourself that 1/2 teaspoonful at your next meal, to keep from breaking the rule.

EATING BETWEEN MEALS

Snacks are detrimental to health for a number of reasons:

1.    They deprive the stomach and other organs of the rest they normally require.
2.    They retard digestion and thus give rise to flatulence (gas) and related symptoms.
3.    They tend to increase the total calorie intake beyond actual need.
4.    Since snacks usually are high in sugar and refined carbohydrate content, they deprive the body of necessary elements such as vitamins and minerals found in a balanced diet.
5.    Snacks tend to lessen the desire and enjoyment of regular meals and thus reduce digestibility.

X-ray studies conducted to determine the emptying time of the normal stomach shows the average to be between four and five hours. A study was run using several persons who were given a routine breakfast consisting of cereal and cream, bread, cooked fruit and an egg. Their stomachs were x-rayed and found to be empty in four and one-half hours.

A few days later these same persons were given the same type of breakfast and two hours later they were fed snacks and their emptying time checked. The results are shown in the following chart.

Normal Breakfast             Two Hours Later                                Result

Person No.1                         Ice Cream Cone                            Residue in stomach after six hours.

Person No.2                         Peanut Butter sandwich                Residue after 9 hours

Person No.3                         Pumpkin pie + glass of milk         Residue after 9 hours

Person No.4                         Half slice of bread & butter          More than half his breakfast in stomach after 9 hours
repeated every 1 1/2 hour       
interval and no dinner    

Person No.5                         Twice in the morning and             Thirteen and one-half hours later,
of chocolate candy                twice in the afternoon a bit           more than half the morning meal still in stomach

The key to regularity in eating lies in having a good breakfast. When the morning meal is omitted one tends to become hungry before noon and hence resorts to a snack. The snack slackens the appetite for lunch, less is eaten, but before long hunger returns. Snacking in the afternoon becomes the logical solution, then there is no desire for food at six p.m. so dinner is delayed until later. This requires the stomach to work during sleeping hours, and a restless night may follow.

THE EFFECTS OF DIET ON ALCOHOL CONSUMPTION

There are certain habits of life that are known to increase the thirst for alcohol, and tend to initiate its use in the young. The types of food one eats are prominent on the list of things that cause a craving for a drink. Several animal studies indicate that the taste for 10% alcohol is easily controlled by the diet fed the animal. In one laboratory, rats were fed a diet typical of many Americans. When the rats were given the choice of water of 10% alcohol solution, they chose to drink five times more alcohol solution than a paired group of rats fed a milk-vegetable control diet.
After stabilizing the diet for 10 weeks, the rats on the popular U.S. Diet were consuming an average of over 40 ml. of 10% alcohol per 100 gm. body weight per week. They were switched to the mild-vegetable diet. Within one week the alcohol consumption had decreased to less than 5 ml. instead of 40 ml. as previously noted. Then the popular U.S. Diet was resumed. Within 4 weeks they were back up to 40 ml. On certain diets, the alcohol consumption could be doubled by simply adding coffee, and quadrupled when both coffee and spices were added. Following is a typical study:

Rats given option of drinking Plain Water or Water / 10% alcohol mixture.

Diet No.1             Diet No.2                                           Diet No.3
Sweet Rolls         Standard Commercial                     Milk – Vegetable Diet
Doughnuts           Laboratory Chow                            * Used alcohol as 2 .7% of fluids
Hot Dog               * Used alcohol as 18% of fluids        
Mustard    
Pickle
Relish
Spaghetti&Meat Balls
French Bread
Apple Pie
Green Beans
Chopped Salad
Chocolate Cake
Candy Bar
Cookies
Coffee & Coke
Eleven Common Spices
*Used alcohol as 52.9% of fluids
 
It has been well known for several decades that certain B Vitamin deficiencies will lead to irritability, confusion, persecution complex, emotional instability, or an inability to adjust to conflicting situations. It is now possible, on the basis of both population studies and laboratory experimentation, to state that such frequently used items as coffee, tea, spices, and sugars can increase the consumption of alcohol. Animal studies other than the one described above indicate a similar association between a stimulating but poor diet and a willingness to use tobacco. Alcohol and tobacco both increase the excretion of vitamin B1 in the urine. It could be that this factor is associated in the metabolic conditions causing cravings.

It has been observed by many that persons who use vegetarian diets are not fond of wines and strong drink. We can now list several items that will help the drinker free himself from his craving for alcohol: abstinence from coffee and colas, tea, and refined sugar; country life and physical labour; total abstinence from tobacco and alcohol, and balanced diet free from spices.

SUGGESTIONS FOR HEALTHIER EATING

The disease and suffering that everywhere prevail are largely due to popular errors in regard to diet. What we eat and drink today walks and talks tomorrow. By carefully heeding the following instructions you may avoid many illnesses.
 
1.    Eat largely of fruits and vegetables prepared in a natural, yet tasty, way.
2.    Vary your diet from meal to meal but do not eat too many varieties at any one meal. Keep both the meals and the dishes simple.
3.    Use more of the whole grains, as whole wheat bread, rye bread and oatmeal, and less food prepared from refined white flour or bolted cornmeal. Cooked cereals are better than the boxed dry cereals.
4.    Limit rich foods, keeping sugars to 3 teaspoons daily, salt to 1/2 teaspoon, and oil to 2 tablespoons. Avoid spices, greases (especially lard), fried foods, baking powder and soda, and vinegar. Fruit juices and concentrated foods usually should be taken in small quantities.
5.    Eat at the same mealtime daily and allow at least five hours from the end of one meal to the beginning of the next. The digestive functions are accurately timed and do the most efficient work when kept on a regular schedule.
6.    Do not eat even a peanut between meals. Eating between meals slows stomach emptying, giving time for the partially digested food already in the stomach to ferment.
7.    Eat a substantial breakfast that should more nearly correspond to the largest meal of the day. If eaten at all, supper should be light (fruit and whole grains, such as an apple and rye crisp), and this two or three hours or more before retiring.
8.    Eat all you need to maintain health, and enjoy your food, but don't overeat. Too much food dulls and depresses the mind, causes disease and fatigue, and shortens life.
9.    Eating slowly and chewing food thoroughly will increase the enjoyment as well as the nutritional benefits derived from it. Mealtime should be pleasant and unhurried.
10.    Drink enough water daily to keep the urine quite pale, but do not drink with your meals or immediately before or after.
Skip one to four meals periodically. Fasting is an aid in educating the appetite and a rehearsal in self-control. It is the best remedy in many cases of sickness, especially for sedentary people.

THE EFFECT OF B VITAMINS ON THE NERVES

Even though only minute quantities of B-vitamins are needed by the body, they form an essential part of the enzyme economy of the tissue cells. Their absence or scarcity causes all cells of the body to suffer. Effects can be seen in skin, digestive system, heart and blood systems, etc. Perhaps in the nervous system the most troublesome and early signs are noted. The following items point out the importance of abundant B-vitamins in storage in the body.

1.    Three groups of chickens were fed diets as follows:
    1)    100% whole wheat flour
    2)    Enriched white flour
    3)    Un-enriched white flour

The effect of the reduction in B-vitamins caused the third group of chicks to die in five days. Those fed on brown flour and enriched flour both feathered out and gained weight in a normal fashion, the first group having only the barest detectable difference after five days. Although the chicks in both groups were about the same weight and feathered about the same, the chicks fed the enriched white flour had a high-pitched, rapid chirp. They were untidy in their cage, stepping in the water, then in the flour, making "boots" for their feet. The chicks were high-strung and nervous, often pecking each other, or jittering together in one corner of the cage, if a slight noise frightened them. We can conclude that plumpness and condition of skin, hair or feathers are not the only criteria to be used to determine the adequacy of a diet. Cheerfulness, se1f-control, order, mental efficiency and productivity all count in this determination.

2.     Certain hyperactive children have become more calm and easier to control when foods poor in B Vitamins, food additives, and rich or irritating foods have been removed from their diets. Many adults report a similar calming effect of a simple diet.  

3.     It has been observed for years that individuals with blood sugar problems, either too high or too low, were often difficult to work with and had wide mood swings. In the metabolism of sugar in the body, B-vitamins are used up. The periodic irritability and emotional instability seen in these persons are typical of B-vitamin deficiency. As the blood sugar rises, whether from reactive hypoglycemia, diabetes, or from eating largely of refined carbohydrates, B- vitamins are removed from body stores to care for the elevated blood sugar. A B-vitamin deficiency results.

4.     Pellagra, pernicious anemia, beriberi, and all other diseases caused by a B-vitamin deficiency have nervous or mental symptoms as a part of the disease complex. Long before the full-blown disease there are neurological deficiencies that may be barely noticed, but cause more or less discomfort to the person and his/her associates.

CORONARY RISKS

ELEVATED CHOLESTEROL
SMOKING                                      ALL 3 GIVE 30% CHANCE OF SUDDEN DEATH
HIGH BLOOD PRESSURE

ALSO:
OBESITY
INADEQUATE EXERCISE
LOW VITAL CAPACITY (the volume of air exhaled after a full inspiration)
HIGH SUGAR INTAKE
PULSE OVER 80
STRESSFUL LIFESTYLE
HEREDITARY PREDISPOSITION
ALCOHOL USE
COFFEE (even decaffeinated)

CAUSES OF HIGH BLOOD CHOLESTEROL

DIETARY CAUSES:
            Presence of:                                            Lack of:

MEAT, MILK, EGGS, CHEESE                     VITAMIN C
HIGH FAT CONTENT                                    FIBER
SUGAR                                                            FRUITS & VEGETABLES
REFINED FOODS
SALT
COFFEE AND ALCOHOL

GENERAL FACTORS:

SMOKING
POOR POSTURE
LOW VITAL CAPACITY
LACK OF EXERCISE
BLOOD PRESSURE ELEVATION
TENSION, NOISE, TV
OVERWEIGHT

HARMFUL EFFECTS OF SUGAR

All concentrated foods must be used sparingly or they cause an overload of the various physical and chemical systems of the body. Salt, sugar, oil, protein, and even vitamins can cause problems when overused.

The phagocytic index is the number of germs a white blood cell (WBC) can destroy in a certain length of time. The use of sugar reduces the phagocytic index. Further, the metabolism of sugar in the body uses up B-vitamins. Body stores become depleted through the use of sugar.

Teaspoons Sugar Eaten     Bacteria Destroyed in ½ hr        WBC Decreased (%)
  0                                                14                                                 0
  6                                                10                                               25
12                                                5.5                                              60
18                                                 2                                                85
24                                                 1                                                92

HIDDEN SUGARS IN FOODS                                          

Food:                           Teaspoons / Portion:                        Sugar Content
Jelly                                           1 T.                                                3
Fruit, canned                             ½ C                                                3
Ice Cream                              1 scoop                                              5
Soft Drink                                8 oz.                                                5
Iced Chocolate Cake              1 piece                                            15
Banana Split                               1                                                 25

DAILY SUGAR CONSUMPTION in U.S.A

1822                                            2 t.
1870                                          11 t.
1905                                          22 t.
1970                                          32 t.
1973                                          43 t.

CONSTIPATION

Causes:
1.    Inadequate bulk in food and too many refined foods (white sugar, starch, bread, and rice)          
2.    Inadequate water                
3.    Too little exercise                               
4.    Skipping breakfast                                 
5.    Eating hurriedly                                          
6.    Ignoring the urge to eliminate
7.    Eating off schedule

8.    Eating wrong, difficult to digest and unfamiliar foods

Remedies:
1.    Walk to tolerance daily.
2.    Drink water until urine is pale.
3.    Use 1-4 Tsp. bran daily in food.
4.    Eat whole grain breads and cereals and plenty of raw fruits and vegetables - few refined sugars and sweets.
5.    One "ear syringe" full of cold water as a small enema to initiate the urge to pass.
6.    Regularity in all things. Have a set time for evacuations, best upon arising or within one hour after a large breakfast.
7.    Drink two cups of slightly hot water at beginning of the set time.
8.    Use an herb tea such as senna if needed.
9.    Try eating 4-6 olives with each meal to relieve constipation.
10.  One to four weeks required to produce retraining of bowel.

CAUSES OF GAS

Some foods are more prone to produce gas: these include beans, corn, apples, raisins, bananas, prune juice and apple juice. Often the reason is that some of the food escapes digestion and absorption because of too rapid eating or drinking. The food residues are then made into gas when they reach the colon. Saliva needs too be mixed well with all food and drink. Solid food needs to be chewed to a cream before it is swallowed.
The eating of fresh, raw fruits and vegetables, seeds and nuts can boost enzyme production by the intestinal tract. Chew them well.

Following are some causes of gas in the colon:
1.     Overtaxing the digestive system.
          a.    Eating too fast or too slowly. 30-45 minutes is a desirable mealtime.
          b.    Inadequate chewing: chunks escape, which cannot be completely digested.
          c.    Eating too much, the digestive tract being unable to handle the excess food.
          d.    Meals too close together or off schedule.
2.    Drinking with meals or eating too much of liquid foods.
3.    Tension, noise, or distractions at mealtimes.
4.    Improper cooking: Grains and legumes may require several hours.
5.    Wrong combinations- fruits and vegetables- milk, eggs, and sugar.
6.    Inadequate water between meals.
7.    Eating foods that disagree. Milk sensitivity is a frequent cause of gas.
8.    Reclining after meals.

SUGGESTIONS FOR CONTROLLING SUGAR INTAKE

1.    Do not put sugar on the table within easy reach. Try using raisins, dates, or some other fruit for a natural sweetener instead of sugar.

2.    Use dark brown sugar, molasses, honey and dried fruits with as little white or raw sugar as possible. Be sparing with all concentrated sweets.

3.    When serving a dessert high in calories, plan for it in the meal by serving fewer calories in the main part of the meal.

4.    Build up a collection of recipes using little or no sugar. In many desserts the quantity of sugar used can be cut in half, and the dessert will still be acceptable.

5.    Buy no sugar coated breakfast food.

6.    Avoid desserts that use large quantities of milk, sugar, and eggs together (like puddings).

7.    Learn to make desserts without the use of soda.

8.    Let desserts be a special treat --not served every day of the week.

9.    Use unsweetened fruit juices rather than heavily sugared ones.

10.  Many fruit recipes do not need any sugar at all. Use more fresh and frozen fruit with little or no added sugar. If you buy canned fruit, purchase it with light syrup rather than heavy syrup. Well-prepared fruit dishes can take the place of the concentrated, refined sweets so freely eaten by children and adults.

11.  Take sweet foods chiefly at the end of a meal,

12.  Do not eat candy or other sweets between meals.

13.  Avoid large amounts of sugar and milk in combination, for they are likely to cause fermentation.

14.  If today’s diet is to provide thiamine and niacin as the wholesome diet of a former year did, we will have to give as hard a look at sugar as we do at roller-milled white flour. We are eating huge amounts of sugar in candy, desserts, breakfast cereals and beverages that have little nutritional significance, mostly empty calories.

15.  Keep the total amount of sugar in the diet low, and take only small amounts of concentrated sweets.

GRAINS

The Most Important Food:
Grains represent the most important single item in the diet. For many nations grains in some form represent the main dish at all meals. For us, personally, we can expect to have a better disposition, greater ambition, increased ability for successful work production, and a greater ability to experience happiness. With all of these benefits, it is important to carefully examine the grains and study how they can be used in our own menus.

Two Mistakes:
Most people make two mistakes in their use of grains in that they use them polished, and they fail to cook them long enough. Grains are packaged in such a way that the vitamins and minerals are carried almost entirely on the outer shell. Milling generally removes this outer shell, leaving a white, easily ground central kernel, which is almost devoid of vitamins and minerals. The central portion has the starch and the protein, but both of these are difficult for us to metabolize without the accompanying minerals and vitamins. The B vitamins are required in the metabolism of starches and sugars. Many of the minerals are required and also certain vitamins, in the metabolism of protein. We can easily see that grains are made to order when used as the whole grain but become much less efficient in the body metabolism when polished. Bleaching is another thief of the vitamins and minerals of the grain.

Long, Slow Cooking:
Many people fail to cook the grain long enough to release the chemical bonds between the small units of the molecules. Our digestion is not strong enough to entirely split many molecules in grains, thereby causing us to suffer some distress in the colon that forms gas or to fail to receive all the benefits possible from the whole grains. The harder grains need more than an hour of cooking, preferably several hours.

The Real Staff of Life:
There are a number of grains, each having individual chemical characteristics and flavour qualities, that make a whole new world of eating experiences. Rice, for instance, can be cooked out dry and used with a number of sauces, spreads, gravies, and soups. By simply increasing both the cooking time and the amount of water, the end product is creamy and can be used as a porridge for breakfast; can be congealed, sliced, and baked; or can be shaped while still hot into patties after seasoning with a variety of herbs and vegebits. For each grain, the number of different styles of cooking is as varied as the number of grains. A cookbook having a good section on grains is a valuable asset to any kitchen, as valuable as the stove and the blender.

Barley:     This grain grinds into very fine, white flour, which can be used to make white gravies and to vary whole grain breads. It can be used with wheat to make a light, yeast bread. It is high in malt and has a delightful, mild flavour. When dextrinized before use, the flavour is enriched.

Buckwheat:     This seed is not actually one of the grains, but because of its chemical content is widely used in the same fashion that grains are used. It has a fairly strong flavour, and when used whole or as flour it is well to mix it with one of the more bland grains such as corn, rice, or millet. It has a high biological value, being rich in vitamins and minerals, so it deserves much greater popularity than just as buckwheat griddlecakes.

Corn:       Corn was first grown in North America, and continues to be the most widely used grain in this hemisphere. Being a large grain on a large ear, it grows luxuriantly and is an important seed crop. When used in rotation with the other grains, it is an important nutrient. It should be considered, as with all the grains, to be one among many, and not a steady diet. Corn can be used in the "milk stage" as whole kernel or cream corn, and served as a vegetable in the menu. It has many uses such as the hoecake, griddlecake, or waffle and can be mixed with soybean flour to make a raised cornbread, chapattis, fritos, enchiladas, and tortillas. By using a coarse grind, grits are produced which can be used in a variety of ways: 1) breakfast porridge, 2) congealed porridge sliced and baked. 3) mixed with other grains, etc. Serving grits can be as varied as the imagination. The classic way in the South being as "grits and gravy", a variety of fruit sauces, numerous nut or soy spreads such as peanut butter or margarine, soyannaise, soy sour cream, etc., are delicious with grits.

Millet:     Millet is a cereal commonly used in Europe and gaining much popularity in this hemisphere. It has a bland flavour and can be used in much the same way as corn or rice.

Oats:       This is one of our more common cereal grains of quite high biological value. It can be used as the whole grain, the rolled grain, grits or coarse cracked oats, flour or meal. The flours can be used in breads, and the other forms can be cooked as breakfast foods or used to give body to casserole dishes and stews and to make patties or burgers. This important grain has many uses, and should not be thought of merely as "oatmeal “.

Rice:        The most important grain in the economy of the orient, rice has kept much of China alive and healthy for the last three centuries. Not until polishing the grain became a common practice did nutritional deficiencies exist in China. It has a very high quality protein, and many essential vitamins and minerals. One who is on a varied diet of fruits and vegetables will have his dietary completed by using rice. The great travesty against this grain is polishing.

Rye:         This hardy cereal grain is widely grown for its grain as well as its straw. Some of its species makes a quick growing pasture grass. The flour made from rye should be used to vary the nutritive content of breads, to make gravies, and to thicken soups and casserole dishes. Very delightful breakfast cereals using Swedish recipes are available.

Wheat:    There are many grains in this group of cereal grasses. Each of the different species has a somewhat different amino acid content as well as vitamin and mineral spectrum. Generally, when bread is spoken of, one thinks of wheat bread. Like rice, it has been subjected to a great injustice in that the major nutritive properties are removed in the milling process for the production of finer flour and a product that will keep for long periods on the grocery store shelf. The long keeping quality of white flour is due to the separation of the rich vitamin and mineral bearing oils, which are likely to become rancid. Bugs do not so readily attack the white flour products since the bugs instinctively recognize that the product is inferior and will not support their lives.

Pancreas Recovery Diet

Foods Allowed:
Meats:      Small amounts of the following articles, taken no more than a total of four times a week: Very lean beef, chicken, fish, or veal. Do not use fried meats.

High Protein Meat Substitutes: All are allowed, including the soybean protein products made by Loma Linda Foods, Miles Laboratory, General Foods, etc.

Breads: Whole grain breads, plain corn bread, or hoecake. Use only unleavened or yeast breads.
    
Cooked Cereals: Oatmeal, steel-cut oats, granolas made without honey, wheat cereals, buckwheat, barley, millet, brown rice, grits, soy spaghetti, whole wheat macaroni.

Vegetables:  All in liberal quantities except the very starchy ones such as Irish potatoes, corn, and dry beans, which should be restricted to 100 calorie portions or less.

Milk Products: Nut milks, soymilk made from soy flour (not commercial soy milks which are sweetened), cheese made from nuts, flours or vegetables, sour and sweet creams made with special recipes.

Miscellaneous:  Green and black olives (not stuffed), mushrooms, avocado.

Nuts and Seeds: All kinds, as well as their butters (such as peanut butter, almond butter, and sesame butter). Sunflower, pumpkin, sesame seeds and others. Use raw or lightly roasted.

Coffee and Tea Substitutes: acceptable ones are Postum, Caphag, Perc, etc. All herbal teas are acceptable.

Artificial Sweeteners:     In small amounts, no more than the equivalent of 3 tsp. of sugar daily. It is best to learn to eat foods in their natural, unsweetened state as much as possible.

Fruits:     All fresh fruit but the very sweet ones; all canned fruits in water pack or natural juices.

Foods to Avoid:

Sugars:  White, brown, or raw sugar; honey, syrups, jams, jellies, preserves, etc.

Pastries: Pies, cakes, any sweetened desserts, jello

Refined Grains: White bread, buns, white melba toast, crackers and saltines, cakes, cookies, macaroni, spaghetti, white rice, bolted corn meal etc.

Sweet Fruits and Vegetables:     All dried fruit (raisins, dates, figs, etc.) bananas, mangos, watermelon, sweet potatoes

Caffeine Drinks: Coffee, tea, cola drinks -even Sanka and Decaf.

Soft Drinks:  All kinds, including Kool Aid, bottled drinks and fruit juices.

Dry Cereals: Granola made with honey; all boxed cereals except shredded wheat and wheaties.

Tobacco: All forms

Condiments: Spices, vinegar, pickles, relish, mustard, catsup, hot pepper, commercial mayo

Cheeses: Except those noted above

Medicine Containing Caffeine:  Such as Anacin, A.P.C. Compound, Caffergot, Coricidin, Emperin Compound, Fiorinal, Four Way Cold Tablets, Stanback, Trigesic

Some General Principles:

Eat a very substantial breakfast and lunch; supper, if eaten, should be only whole grains or fruit. There should be at least five hours between the meals. Do not vary mealtime by so much as a few minutes. Many advise a “High Protein” feeding between meals, with bedtime snack and even eating at night. We feel that this practice is unphysiological and prolongs the problem. The pancreas has been over-stimulated and needs rest. It should be stimulated only at certain specified intervals, so that it can recover its rhythmical pattern. Therefore, mealtimes should be very regular, with as little varying as possible, and nothing eaten between meals.

Caffeine and nicotine are potent stimulators of insulin-production and must be absolutely avoided. The same thing is true of alcohol, which is a concentrated carbohydrate, a pancreatic stimulator, as well as a toxic cellular poison.

We advise that the legumes (beans, peanuts, etc.) and the whole grains such as rice be used as a main dish as often as possible, rather than meat. These foods are excellent sources of protein, and have the advantage that they do not raise the blood cholesterol. They also tend to have about one-third less calories that even the lean meats.  

Drink plenty of water between meals--enough to keep the urine almost colourless. For most people, this will average six to eight glasses a day. Drink water no closer then 15 minutes before meals, and wait about 30 minutes after meals. Generally, the less fluids taken with meals, the better.
Exercise is your best friend. It keeps your appetite under control, it neutralizes stress, it lowers blood cholesterol, promotes digestion, and normalizes the blood sugar. Make it your daily companion. Breath deeply and meditate on nature as you walk.

PROGRESSIVE WALKING PROGRAM

Week         Distance     Time (Min)     Frequency     Fitness Maintenance per week

_____________________________________________________________________
Under 30 Years of Age
1-2                  1                   14                    5        At the completion of your program
3-4                1.5                  21                    5        you can maintain your fitness by
5-6                  2                   28                    5        walking 3 miles in 42 min, 5 times
7-8                2.5                  36                    5        per week
9-10               3                    42                    5

_____________________________________________________________________

30-39 Years of Age
1-2                  1                    15                   5        At the completion of your program
3-4                1.5                   22                   5        you can maintain your fitness by
5-6                 2                     29                   5        walking 3 miles in 42 min, 5 times
7-8                2.5                   36                   5        per week
9-10               3                     43                   5

_____________________________________________________________________

40-49 Years of Age
1-2                 1                     16                   5        At the completion of your program
3-4                1.5                   23                   5        you can maintain your fitness by
5-6                 2                     30                   5        walking 3 miles in 44 min, 5 times
7-8                2.5                   37                   5        per week
9-10               3                     44                   5

____________________________________________________________________

50-59 Years of Age
1-2                 1                     17                   5        At the completion of your program
3-4                1.5                   24                   5        you can maintain your fitness by
5-6                 2                     31                   5        walking 3 miles in 45 min, 5 times
7-8                2.5                   38                   5        per week
9-10               3                     45                   5

_____________________________________________________________________
 
60-69 Years of age
1-2                 1                     18                   5        At the completion of your program
3-4                1.5                   25                   5        you can maintain your fitness by
5-6                 2                     32                   5        walking 3 miles in 46 min, 5 times
7-8                2.5                   39                   5        per week
9-10               3                     46                   5

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70 and Above
1-2                 1                     19                   5        At the completion of your program
3-4                1.5                   26                   5        you can maintain your fitness by
5-6                 2                     33                   5        walking 3 miles in 48 min, 5 times
7-8                2.5                   41                   5        per week
9-10               3                     48                   5

SLEEP

Correct sleep is important, not too much, not too little, and at the same time each day of the week, including holidays. Following are some suggestions that may help to induce sleep without drugs.

1.    Daily vigorous exercise (Walking or gardening are excellent).

2.    No new activity late in the day. No nap after dinner; make up lost sleep in midday.

3.    Have evening ritual (regularity in all things). Bedtime and arising time constant.

4.    No evening meals or snacks; last food of the day should be taken several hours before bedtime.

5.    Avoid stimulants (TV and visuals, stress, too much food, evening meals, caffeine drinks, stimulating foods such as animal products, refined foods, sugar.)

6.    Keep well hydrated. Practice staying alert during waking hours (do not doze in meetings).

7.    Fresh air, but no drafts in bedroom.

8.    Comfortable bed, learn to completely relax. Never cover head while sleeping.

9.    Get 7-9 hours of sleep or bed rest each day and arise promptly on signal

10.  Catnip or hops tea at bedtime.

11.  Warm clothing, especially around the neck and on arms. Use lightweight bedcovers.

12.  40-50 deep breaths taken slowly.

13.  Neutral bath, soak for 8-10 minutes, not hot or cold. Blot skin dry without friction; move slowly.

14.  Prayer.

HEALING AND PRAYER: ARE THE TWO RELATED?

Recently a captivating article appeared in Medical Tribune, a publication for physicians. The article was entitled: ‘Three Cardiologists Report Prayers for Their Patients are Answered’.

A few physicians do pray with and for their patients. But many of their patients believe that their condition must be grim or the doctor wouldn't be praying for them.

Some people pray often, some not at all, and others only when they are pushed to the wall.
But this is unusual: Three physicians conducted a scientific study designed to answer the question of "Answered versus Unanswered Prayer. "

Dr. Randy Byrd, a cardiologist of San Francisco, conducted a study of 393 patients in a coronary care unit of a San Francisco hospital.

His study design was simple and scientific. Prayer groups prayed for 192 of the patients, but not for the other 201.

Dr. Byrd thoughtfully recruited individuals: Catholics, Protestants and Jews not only from San Francisco, but other parts of California, Oregon, and as far away as the East Coast. Each person prayed for many different patients, but each patient in the prayed for group had between five to seven people praying for him or her. The people doing the praying were given the name of the patient, the diagnosis, and the condition. They were asked to pray each day. It was understood that they would pray for "beneficial healing and quick recovery." Some of the individuals gathered in prayer groups at members homes, but most prayed individually.

The patients did not know that they were being prayed for, and those who prayed did not personally know who they were praying for. This was a randomized, double blind study.

Now for the results: Of those for whom prayer was offered, only three required antibiotics. Compare this with 16 of those who were not remembered in prayer -a five-fold difference.

Six of those who were prayed for suffered complications of the lung. This is compared with 18 of those for whom no prayers were offered. A three-fold difference!

Twelve of those who did not have the apparent advantage of prayers, required unusual methods of life support  (intubations of the larynx and trachea).

Dr. Byrd, following the announcement of the study results, said this: "This study gives scientific evidence to something that Christians have believed for years, that God answers prayer. "

Dr. Arthur Kennel, of the famed Mayo Clinic, added. "I pray for my own patients, and I feel my prayers benefit them."

Dr. John Merriman, a Tulsa cardiologist, says, "This does not surprise me in the least. I am quite in agreement with this study. I am one of those doctors who pray for their patients. I believe that patients who are named in prayer do better. And that is what Dr. Byrd's study shows. You can consider prayer used in this study as a treatment, and those who received this treatment...did better, that’s what the facts show. And we can all read it in the Holy Scriptures: "Pray for one another, that you may be healed. The effectual, fervent prayer of a righteous man availeth much."