DIET AND HEALTH

The Basic Diet Rules
Fruit
Living Food
Limit Animal Protein
Proteins and Carbohydrates
Raw Vegetables
Fiber
Skin Health and Fiber
Exercise
Exercise and Fiber
Longevity and Calorie Restriction
Natural Daily Rhythms



The Basic Diet Rules

NO RULES
Say no to these in your lifestyle diet:
1. Meat: Red meat, organ meats, egg yolks
2. Salt: Avoid table salt; derive salt from the vegetables you eat
3. Sugar: Sucrose (table sugar), forbidden; linked to all cancers and immune system collapse
4. Dairy: Stay away from saturated fats and animal protein in milk (casein)
5. Fats: Saturated (animal fats), trans fats (hydrogenated ‘plastic fats’), omega 6 fats (ex. coconut oil)
6. Refined Carbohydrates: anything involving white flour, white rice, potato starch, corn starch

An acronym to remember this by is MeSSD FaR (as in “It’s MeSSeD up so FaR”). These “No Rules” are not assertions but well documented facts repeated and explained in books, websites, professional guidelines, and journals.

Other things to avoid are coffee, alcohol (only use in moderation), and definitely tobacco.

If your diet consists of foods solely or in combination of the above, you are lined up for any one of the diseases known as the “Western Diseases”; see Diet and Diseases. Depending on your condition at the beginning of a new lifestyle diet, a fasting procedure may be required before beginning. A fast (no eating) is a popular method used by $500 / day health spas.

YES RULES
Rely on these rules in your lifestyle diet
1. Fruits and vegetables: fresh, raw, pure
2. Seeds, nuts, whole grains, and legumes (peas and beans)
3. Fat: polyunsaturated and monounsaturated fats (flax, canola, walnut oils; cod, halibut and salmon oils)
4. Protein: animal protein such as fish, turkey, chicken, 100% grass fed beef: about 20 g /day is all that is required
(2 tablespoons)
5. Sweeteners: stevia or fructose, or rely on the natural sweetness of fruits; avoid sugar as sucrose (table sugar) and high fructose corn syrup
6. Calorie restriction: people of moderate activity must restrict daily calories to 1,600 – 1,900
7. Exercise regularly

The ancestral diet is based on fresh fruits and vegetables, grain, nuts, and seeds with a minimum of meat. The ancestral diet develops an effective immune system. An effective immune system controls cancers, fights infection, and maintains clear arteries which is effective against stroke and heart disease.

The U.S. Department of Agriculture recommends 9 to 13 servings of fruits and vegetables per day. This is close to what is known as the traditional, paleolithic, or ancestral diet because our bodies are designed for a diet of mainly plant foods. SG grows and sells the core foods of the ancestral diet which are pure, fresh, salad vegetables. We grow them with 27 minerals in the irrigation water. CEMA is derived from the roots and green leaves of our crops.

Fruit

Fruit requires no digestive effort in the stomach or energy that involves acids, bile, or pancreatic juices. It is churned in the stomach and goes directly to the small intestine for assimilation. Other foods such as protein, starch, grains, and nuts require digestion in the stomach.

For this reason, fruit should be eaten separately from other foods to allow fast movement through the stomach to the small intestine. If fruit is eaten as a part of a meal that requires stomach digestion, such as a cereal, it can linger for hours in the stomach along with other foods. This longer term stomach digestion that involves acids reduces the nutritive benefits that fruit offers.

Avoid pasteurized fruit juices. This includes just about all the juices sold in stores, including frozen orange juice. They contain no living enzymes and form stomach acids that can be gut wrenching. Fruit is alkaline in nature and should be digested that way. The nutritional value in pasteurized juices is about zero because the have been subject to high heat. The only fruit juices worth drinking are those you blend (not juice) from fresh fruit.

Eating only fruit until noon is a great way to acquire energy while at the same time permitting the elimination cycle to run its course in the morning (1). Its instantly digested. This is the best way to lose and control weight. The fruit must be eaten raw, and fresh, either blended in a blender as in a smoothie, or chewed. Its tried and proven to be one of the best ways to reach your health goals. Substitute a traditional breakfast with a fresh fruit smoothie. This is an alkaline generating power breakfast. Its strongly recommended and used successfully by millions of people.

The following are tips for eating only fresh fruit until noon (1).
1. Drink a glass of water or fresh juice first thing in the morning.
2. All fruit is raw and fresh
3. Have as much or little fruit as you want until noon.
4. If eating a combination of dried and fresh fruit, eat only naturally dried fruit with no chemical additions (eg. sulfur nitrite as a preservative)
5. After eating bananas, raisins, dried fruit, or a smoothie, wait for about 45 minutes before eating foods other than fruits. Fruit is digested quickly
6. After eating foods other than fruits you should wait at least 3 hours before eating fruit. . Other foods requiring digestion will be churned and processed for at least 3 hours. If the 2 are mixed the fruit will spoil. The only exception is raw vegetables and these can be eaten about 20-30 minutes later.
7. A smoothie is made by putting a number of fresh fruits into a blender. Drink it slowly, don’t gulp.
8. Many people prefer to have nothing but fruit until the evening meal.
9. Frequent urination when eating fruit is a sign of cleansing - a good sign.
10. Diarrhea is another form of cleansing that will disappear over 2-4 days.
11. Ideally you should not have coffee during the morning hours. Coffee is pure acid and goes against the alkalinity nature of fruit. However, one cup will not disrupt the elimination cycle with fruit anywhere near what cooked food will.

Living Food
The rule is to eat more living food than cooked food. Divide your food intake after noon into 50% live, and 50% cooked. Salads are a great way to maintain this practice. Salads are the living part of the meal. 6 oz. per day of CEMA juice is also highly recommended.

Limit Animal Protein
People, by design, must rely on a plant based diet to remain healthy. The daily protein requirement is 4% of one’s diet. For a person using 2000 calories per day, this is 80 calories or 20 grams of protein. The ideal is 20 grams or less. This amount is about 2 level tablespoons. However, the average daily protein intake is over 100 grams (3.5 ounces) per day and many people eat as much as 256 grams (9 ounces or 200 lbs. per year). What happens to our body when we eat over excessive animal protein? Read the Diet and Disease section.

Of all the toxic chemical residues found in contaminated food, only 10% come from fruits and vegetables. Over 90% come from animal products. Factory farm animals can have a dangerously high level of toxins, from a lifetime diet of feed that is saturated with food contaminants, insecticides, pesticides, antibiotics and growth hormones.

The leading causes of death in the U.S. and Canada are: heart disease, cancer, and stroke. If the number of deaths are counted from all causes, the third would be death caused by the administration of pharmaceuticals either properly or improperly dosed.

Americans and Canadian consume the most animal based food on earth. The population is sick. Lawyers, doctors, and accountants profit from with the diseases and death caused by people eating animal based diets. Here are the facts:

- 82% of adults have at least 1 risk factor for heart disease
- 81% take at least 1 medication during any given week
- 50% take at least one prescription during any given week
- 65% are overweight
- 31% are obese
- 1 in 3 youths are overweight or at risk of overweight
- About 105 million Americans have dangerously high levels of cholesterol (200 mg/dl or higher)
- 63 million have lower back pain (related to overweight and poor circulation both influenced by diet and lack of activity)
during any 3 month period
- Over 33 million have a migraine or severe headache during any given 3 month period
- 23 million Americans had heart disease in 2001
- At least 16 million Americans have diabetes
- Over 700,000 Americans died from heart disease in 2000
- Over 550,000 Americans died from cancer in 2000
- Over 280,000 Americans died from cerebro-vascula diseases (stroke), diabetes, or Alzheimer’s in 2000

Proteins and Carbohydrates
Aside from fruits and vegetables, the two primary types of food to eat are proteins and carbohydrates (starches). Protein sources are both animal and vegetable. Vegetable protein is the best source, and a diet with no animal protein is healthy. Animal protein is not required and one can get along with sufficient complete protein from vegetables, grains, and legumes. Starches are potatoes, pasta, bread, and all grains such as rice, barley, wheat, oats, etc.

For lunch and dinner have a protein or a starch, and along with it vegetables and a salad. Don’t mix proteins and starches, and stick to the limit of 20 grams of animal protein per day. Proteins require an acid digestive juice, and starches require an alkaline digestive juice. Mixing the two results in a neutral digestive juice that does nothing. It can cause pain, bloating, indigestion, and heartburn. So keep them separate. One type of concentrated food requires less energy than two different types.

The important reminder is to emphasize salads and raw vegetables as the living 50% component of your diet. Try an all ‘living day’ one day a week. Fruit in the morning counts as 25% of the daily total of living food. The other 25% comes from salads. Raw vegetables in salads count as living foods. If vegetables are lightly cooked, sautéed, or steamed, they are neutral in the cooked vs live selection. The fiber, and some of the nutrients are still available.

Complete meal salads provide everything on one fabulous plate. Don’t mix animal protein and starches. Sautéed potatoes, green fried tomatoes, steamed eggplant, steamed rice, baked squash, are suggestions, and the list goes on for vegetables. Arrange the ingredients on a plate for eye appeal. Use a dressing with simple ingredients – preferably one you can make yourself. The base can be oil (olive or canola) in the ratio of 2-3 parts of oil and 1 part vinegar (regular, red, apple, etc.). Stay away from commercial mixes containing nitrates, preservatives, coloring, and artificial flavors.

Raw Vegetables

There is now a deep and broad range of evidence showing that a whole foods, plant based diet is best for the heart, kidneys, bones, and brain, and the prevention of diabetes and autoimmune diseases.

The best way to eat vegetables is raw, or as raw as possible. Life sustains life. High speed blenders like Vita Mix are the best way to extract the juice from vegetables which contain flavonoids, antioxidants, enzymes, minerals, and vitamins. The fiber is retained and not thrown out as with juice machines. Vegetable juices extracted with a blender, taken daily will deliver positive health results.

Fiber
The main source of dietary fiber is plant cellulose found in vegetables, grains, and legumes. Other sources are soluble fibers (gums, rubber, pectins; ex,. beans) and insoluble fibers (cellulose; ex. wheat bran) in plants. Dietary fiber makes the bulk in stools and is absolutely required to maintain good health. Eat enough fiber to insure ‘same day service’ – in at morning, out at night or the next morning.

Millions of cells in the body are replaced daily. The debris of these cells are taken away by the lymph system to be filtered out by the spleen and liver. The liver is a big filter. It filters out toxins from the bloodstream and dumps them into the stomach with bile. The spleen and liver both dump debris and other toxins into the intestine, where it binds with digested fiber from plant foods and disposed of in a bowel movement. Cholesterol is removed from the bloodstream by the liver. It is then included with bile acids and dumped into the intestine where it is absorbed by soluble plant fibers, and blood cholesterol levels go down. In oats, the active absorber in the intestines are beta glucans.

If cholesterol is not absorbed in the intestines, it is resorbed into the blood stream back through the intestines. If there is no fiber, other toxins as well are reabsorbed through the intestinal wall into the bloodstream where they accumulate to cause diseases such as arthritis, headaches, depression, fatigue, and many others. This recycling of toxins is termed autointoxication, “leaky gut”, or toxic backflow.

The buildup of these toxins in the blood excites the immune system which in turn releases histamines and other hormones as a matter of defense, and causes inflammation. If the toxins are not removed they will continue to backflow and increase in volume because of continued eating. Some symptoms of the inflammation reaction are: dermatitis, rashes, eczema, psoriasis, small back pain, loss of energy, rheumatoid arthritis, fibromyalgia, and neuritis (any unexplained “nerve” inflammation). The way to remove toxins is to continually eat plenty of fiber in the form of fruit, whole grains, brans (oat and wheat), and fresh raw vegetables to insure good size stools. Lots of dietary fiber results in the daily delivery of big stools which result in a clean gut and bloodstream, clear skin, energy, and a feeling of well being. At the same time, follow the BASIC YES RULES.

Skin Health and Fiber
The skin acts as a mechanism to rid the body of toxins; along with the lungs, kidneys, liver, and spleen. Sweat carries out toxins onto the surface of the skin where they are washed away. With autointoxification, the skin is overloaded with toxins and reacts with forms of dermatitis, eczema, and psoriasis. Skin is the last resort to eliminate toxins. Skin health is therefore determined by the amount of fiber in one’s gut to absorb toxins and prevent them from being accumulated in the skin. The large intestine, or colon, reabsorbs water from the digestive process in the small intestine to form stools for evacuation. Therefore, to maintain bulky stools one must be sufficiently hydrated – ie. enough water in the body, to allow for the formation of large soft stools. Alcohol and caffeine stimulate the formation of urine, and are thus diuretics. Excess urination causes the large intestine to reabsorb more water from stools than normal to make up for the deficit. As a result, stools become hard and difficult to pass. This is another form of autointoxification because the toxins normally bound to fiber in the colon are reabsorbed. The conclusion for skin health is to stay hydrated and avoid excessive caffeine and alcohol, and eat fiber.

Exercise
Our present bodies are the result of over 2.2 million years of hominid evolution. Our ancestors were: Homo habilus (2.2 to 1.6 million yrs.), Homo erectus (2,000,000 to 400,000 yrs.) Homo sapiens archaic (400,000 to 200,000 yrs.) and Homo sapiens (200,000 to present). Changes in the form and function of body and brain happened gradually in millions of generations. The cumulative changes all related to successful survival in small groups who hunted and gathered for a living in forests and along coastlines.

However, this all changed at the beginning of organized agriculture in Iraq and the Middle East about 8,000 years ago. Leisure and doing nothing in the form of physical exertion were now an option for a growing number of people. Today, most jobs require no exertion.

We carry the baggage of the past in our bodies and behavior. Today, some baggage is useful, and other things are not – uncontrolled population growth for one is not. Our bodies are designed to hunt, gather, and move every day. It requires daily movement and exertion to live, stay healthy, love, and work. Our bodies are like engines that need to be run, or they will rust, decay, and disease. We need exertion. Our body by design, demands it. We must allow our bodies to live in an age 50,000 years ago, for a short time each day. We do this by exercising.

The normal amount of exercise required each day is being upped all the time. Current thought is one 30 minutes of low threshold exercises per day, 6 or 7 days a week. A combination of aerobic and resistance exercise is best. Exercise sets the stage for capillary renewal, nerve renewal, and muscle growth. Wastes are being removed, the good feel endorphins are flowing, cellular wastes and toxins are pushed into the lymph ducts, which are being squeezed by activity to send their fluids to the liver for filtering. Mental function is clear, focused, and alert. Your body is working as designed and the feeling is good. There will be no dissertations or debates or anecdotes on this. It’s a law of anatomy, dictated by genetics, and founded in evolution.

Exercise and Fiber
Regular exercise burns energy and fat, and reduces weight. Exercise is also the pump that pushes toxins and cellular debris in the lymph system, toward the liver and spleen, for filtering.

Fiber from plant food bind the toxins in the intestine, until they exit with faeces in a bowel movement. Therefore exercise and plant fiber act together in ridding the body of cellular waste and contaminants.

Exercise and fiber go together. Without exercise, cellular debris and contaminants stagnate in the system. With no fiber, there is no way to remove them, and they return back into the bloodstream from the intestine to cause many health problems such as: cancers, headaches, heart disease, depression, fatigue, skin problems (ex. psoriasis and rashes) cramps, liver congestion and swelling, and many other diseases which cause premature aging and shortened lifespans. This is an example of a viscous cycle.

Exercise is not just for toning muscles and losing fat. If you lead a sedentary life, one half hour to one hour a day of walking, running, swimming, and weights is a must to move toxins toward the liver, kidneys, lungs, and skin for disposal. Clear unwrinkled skin is a sign of adequate hydration (6 glasses of water a day, 2 glasses of water for every cup of coffee), protection from the sun (15+ SPF where exposed, especially the face), consistent use of a moisturizing cream (to retain skin moisture), and following the YES RULES.

Longevity and Calorie Restriction
Restricting an animal’s caloric intake is the most famous intervention known to extend lifespan. Discovered more than 80 years ago, it is still the only one absolutely proven to work. It is possible to forestall aging in mammals with a simple dietary change: calorie restriction. No doubt, future generations will be accustomed to living beyond 100. The restrictive regime typically involves reducing an individual’s food consumption by 30 to 40% compared with what is normal for its species. Animals ranging from rats, to mice, to dogs and possibly primates that remain on this diet not only live longer but are far more healthier during their prolonged lives. Most diseases, including cancer, diabetes and even neurodegenerative illnesses, are forestalled. The only apparent trade off in some creatures is a loss of fertility.

It may seem hard to imagine what life will be like when people are able to feel youthful and live relatively free of today’s diseases well into their 90’s. At the beginning of the 20th century, life expectancy at birth was around 45 years. It has risen to about 75 thanks to the advent of antibiotics and public health measures that allow people to survive or avoid infectious diseases. Society adapted to that dramatic change in average longevity, and few people would want to return to a life without those advances. However, the steady rise of life expectancy during the past 2 centuries may soon come to an end. Obesity in the population may shave off 5 years of average life spans in coming decades.

Research into calorie restriction has uncovered an astonishing range of benefits in animals – provided the nutrient needs of the dieters were met. In most studies, the test animals, usually mice or rats, consumed 30-50% fewer calories than were ingested by control subjects, and they weighed 30-50% less as well. If the nutrient needs of the animals are protected, calorie restriction will consistently increase not only the average life span of a population but also the maximum life span.

Caloric restriction does not slow metabolism in mammals and other organisms. Metabolism is both sped up and altered by the diet. Calorie restriction may be a biological stressor like natural food scarcity that induces a defensive response to boost the organism’s chances of survival. In mammals, its effects include changes in cellular defenses, repair, energy production and activation of programmed cell death known as apoptosis which implies control of runaway cellular growth which is cancer.

Beyond altering survival, low calorie diets in rodents postponed most major diseases that are common late in life, including cancers of the breast, prostate, immune system and gastrointestinal tract. Blood pressure and glucose levels are lower than in control animals, and insulin sensitivity is greater. Moreover, of the 300 or so measures of aging that have been studied, some 90% stay “younger” longer in calorie restricted rodents than in well fed ones. The studies also suggest that calorie restriction can be useful even if it is not started until middle age.

Some findings imply that many people would do best by consuming an amount that enabled them to weigh 10-25% less that their personal set point, or “programmed” weight.

For maximum benefit, people would have to reduce their calorie intake by roughly 30%, equivalent to dropping from 2,500 calories a day to 1,750 a day.

The diet would include enough complex carbohydrate (the long sugar chains of sugars abundant in fruits and vegetables) to reach the desired level of calories. To attain the standard recommended daily allowances for all essential nutrients, an individual would have to select foods with care and probably take vitamins or other supplements. The best way we at SG would recommend, would be the daily intake of CEMA Juice, which is a powerful nutrient by itself.

Monkey projects initiated by the National Institute of Aging, demonstrated that compared with control animals that eat normally, calorie restricted monkeys had lower body temperatures and levels of the pancreatic hormone insulin, and as young adults they retained more youthful levels of certain hormones that tend to fall with age. The animals also looked better on indicators of risk for age-related diseases. For example, they had lower blood pressure and triglyceride levels (signifying a decrease likelihood of heart disease) and they had more normal blood glucose levels (pointing to a reduced risk for diabetes, which is marked by unusually high blood glucose levels). Also, calorie restriction affected aging in a wide variety of tissues, which implies that it alters biological processes present in all cells. Few processes are more fundamental that metabolism.

When glucose levels in the blood rise after eating a meal, or eating sugar, insulin is secreted. It opens the “doors” in the cell walls to the sugar. Reduction in insulin levels and increases in cellular sensitivity to insulin are among the most consistent hallmarks of calorie restriction in both rodents and primates, occurring very soon after calorie restriction is begun. Other work now shows that metabolic processes involving insulin influence life span where lowered intake of glucose or disruption of glucose processing can extend life spans. In other words, restrict eating sugar and refined carbohydrates (ex. white flour).

Calorie restriction extends survival and vitality primarily by limiting injury of mitochondria by free radicals. Mitochondria are the tiny intracellular structures that serve as the power plants of cells that produce ATP (adenosine triphosphate) for cell energy. Free radicals are highly reactive molecules (usually derived from oxygen) that carry an unpaired electron at their surface. Molecules in this state are prone to destructively oxidizing, or snatching electrons from, any compound they encounter – cell proteins, cell walls, and DNA. Unfortunately the mitochondrial machinery that draws energy from nutrients also produces free radicals as a by-product. Mitochondria are thought to produce most of the free radicals in cells. One radical is the superoxide radical (02 -). This renegade is destructive in its own right but can also be converted into hydrogen peroxide (H2O2), which technically is not a free radical but can readily form the extremely aggressive hydroxyl free radical (OH-). Once formed, free radicals can damage proteins, lipids (fats) and DNA anywhere in the cell. Mitochondrial DNA is considered most vulnerable since it is at “ground zero” where it is constantly bombarded with free radicals. It is thought that damage to mitochondrial DNA interferes with the efficiency of ATP production and increases the output of free radicals. The rise in free radicals, in turn, accelerates the oxidative injury of mitochondrial components, which inhibits ATP production even further. At the same time, free radicals attack cellular components outside the mitochondria, further impairing cell functioning. As cells become less efficient, so do the tissues and organs they compose, and the body itself become less able to cope to challenges to its stability. Cells possess antioxidant enzymes that detoxify free radicals, and they make other enzymes that repair oxidative damage. Neither of these systems is 100% effective and so such injury from oxidation is likely to accumulate over time. It suggests that taking antioxidants in diets, and supplementing antioxidants is a good practice. CEMA contains antioxidants.

Low calorie diets may increase the efficiency with which mitochondria use oxygen, so that fewer free radicals are made per unit of oxygen consumed. Less use of oxygen or more efficient use would presumably result in the formation of fewer free radicals.

Some human studies offer indirect evidence that calorie restriction could be of value. Consider the people of Okinawa, many of whom consume diets that are low in calories but provide needed nutrients. The incidence of centenarians there is high – up to 40 times greater than any other Japanese island. Certain cancers, notably those of the breast, colon and stomach, occur less frequently in people reporting low calorie intakes.

Natural Daily Rhythms
Natural daily rhythms are called Circadian cycles which are set with the earth’s 24 hour rotation. Ideally, the 3 cycles are referred to as the eating cycle (appropriation) from 12 noon to 8 PM, the extraction cycle (assimilation) from 8 PM to 4 AM, and the elimination cycle (elimination of wastes) from 4 AM to 12 noon.


(1) Harvey Diamond, Fit for Life, Not Fat for Life, Health Communications, Deerfield Beach, Florida
(2) The China Study, T. Colin Campbell, Ben Bella Books, Dallas TX 2004