Foundation For Health

A Food Guide based on The Word of Wisdom

(The Mormon Code of Health)

Hyrum Smith

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

Hyrum Smith “They think it too small for him to

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

Hyrum Smith

“and his form be invigorated by that kind of food which the laws of nature, and the laws of God has said would be good for man? . . . “

Times and Seasons 3: 799-801

1842

Basic Food Groups

Wholesome herbs:

Fruits “in the season thereof”

Animal Products – use sparingly (<10%)

Grains – “Wheat for Man” (esp. Spelt)

Plant Proteins

Vegetables

Essential Fatty Acids

Herbs/Spices

Guidelines for Food Selection The absolute best

foods come from the creations of God

Rule of thumb: Select foods that are as close as possible to the state they were in when God created them

Food processing and alterations that are man-made destroy the life-giving properties of food

8 “Positives” in the Word of Wisdom All wholesome herbs

– for constitution, nature and use of man

Herbs and fruits in the season thereof

Use with prudence and thanksgiving

Animal products used sparingly

Grain is ordained as the staff of life

Eat during famine or excess of hunger

Wheat for Man Barley for mild

beverages

Wholesome Herbs

Wholesome Herb: Vegetables and plants that are nourishing and healthful for man.

Ordained for the constitution, nature and use of man

Constitution: somebody’s general condition of health, especially the body’s ability to remain healthy and withstand disease or hardship

Wholesome herbs

Nutritional Components of Wholesome herbs Protein: comes from

the Greek language meaning “of primary importance”. Provides the basis for life itself and is required by every cell.

Enzymes and hormones are proteins

Regulate water balance and help maintain proper internal pH

Next to water, it makes up the greatest portion of body weight

Protein substances make up the muscles, ligaments, tendons, organs, glands, nails, hair, many vital body fluids, essential for bone growth

Nutritional Components of Wholesome herbs Fats/Oils: Oil refers

to the wholesome, fatty acid complexes found in vegetables in their natural, unprocessed, unheated state.

Used for energy metabolism, glandular integrity, skin, heart function and the immune system.

Necessary for protein to be used by the body – humanizes the protein

Sun’s energy stored in vegetable seed oils

Provide essential fatty acids – including Omega 3 (flax seed, olive oil, canola oil) and Omega 6 (raw nuts, seeds and legumes)

Every organ of the body needs fatty acids

Nutritional Components of Wholesome herbs Vitamins: Vitamins

are catalysts for specific chemical reactions in the body. The best source is fresh raw fruits and vegetables

Minerals: Critical for all the electrical processes and enzyme functions of the body. The best source is fruits, vegetables and sea vegetables

Fiber: Essential for good health, optimizes digestion and elimination, especially beneficial to colon health

Nutritional Components of Wholesome herbs Enzymes: Only raw

vegetables and fresh fruits contain living enzymes. They are critically important. Enzymes are not nutrients, but essential for our bodies to obtain nutrients from foods.

“Enzymes are found in all living cells, including raw foods, or those cooked at a temperature lower than 116F. Food enzymes can replenish the enzyme banks in the body as well as conserve existing enzymes, thus prolonging life and protecting health.” (C.D. Edward Howell, Enzyme Nutrition)

4 Cornerstones for a Strong Foundation

Wholesome Herbs

Plant Proteins

(Legumes, seeds and nuts)

Vegetables

(Pot Herbs and Sprouts)

Essential Fatty AcidsOmega 3Omega 6

Herbs

(for seasonings and therapies)

Fruit To be used “in the

season thereof” works with the natural, seasonal cycle of nutrition

Fruit generally appears in the carbohydrate family, but is actually in a class by itself

Eat fruits alone or as a meal

Fresh fruit meals are great for supper, especially in the summer, during it’s natural season

Fruit has an alkalizing effect on the body. Afternoons and evening are the best time of day to eat a fruit snack or a light supper of fruit.

Fruit: “in the season thereof”

Flesh of beasts and fowls To be used sparingly

Especially in winter, cold or famine

90% of the diet should come from plant sources (vegetables, sea vegetables, grains, seeds, nuts, sprouts, legumes, fruit)

Only 10% of diet should come from dairy and meat products

Guidelines for meat consumption:

Buy only organically raised meat

Keep red meat consumption to a minimum (once a week, preferably less)

Use organic chicken, game meat or turkey

Rely on fresh ocean fish Eating more than one

small portion of meat per day is excessive high-stress protein intake

Animal Products <10%

“All grain is ordained for the use of man” “Staff of life”: Staff

refers to a large heavy stick to be used as a support while walking. Staff of life refers to support, providing energy to the body.

When used appropriately, grains provide essential nutrients and energy to the body

The right amount of good quality complex carbohydrates maintains the body’s energy requirements without excess stress and is fundamental to good health

Today’s Concerns with Grains Most grain products such as rice, bread,

pasta, chips have been processed and cooked at the expense of their valuable enzymes and beneficial fiber

Excessive carbohydrates can cause a sludge in the blood, forming a breeding ground for bacteria.

“Too little is a problem. Too much is a problem. Poor quality is a problem.”

Dr. Jack Tips

Nutritional Components of Grains Carbohydrates:

Major role in the body for proper energy metabolism.

Carbohydrates do not build healthy tissues, or the immune system or antibodies. Do not build enzyme systems, nor do they make hormones

Minerals, Fiber, B vitamins: Provides a controllable supply of energy. Complex CHO provides fuel at the proper rate for human metabolism.

“Refined CHO is like putting jet fuel into a diesel engine, the cellular fires will burn too hot. The body will be stressed, resulting in hypoglycemic distress”

Dr. Jack Tips

“Wheat for Man” Whole grain wheat supplies high quality

nutrients to the body. Today’s wheat has been genetically modified

and is more allergenic than the original wheat grain.

Spelt, the original wheat grain, is the most superior grain food available today

Spelt is an ancient grain, unaltered by civilization, it has not been degenerated by hybridization or exposure to generations of use of pesticides and chemical fertilizers.

Spelt (The original wheat) Benefits of Spelt:

High-quality, bio-available nutrients. Provides more vitamins, minerals, fatty acids and amino acids than other grains. High in protein

Specific nutrients for the immune system. Contains mucopolysaccharides which help with proper blood clotting and stimulates immune response

Excellent fiber to buffer and remove toxins from the body and alleviate constipation

Nutrients for brain chemistry to help prevent depression and promote emotional stability

“Barley for mild drinks” Barley Drink: Warm

beverage used during times of illness. It is soothing and helps promote natural body processes.

Toasted barley crystals steeped in a percolator for 10-20 minutes, flavor with peppermint oil and stevia

Barley Broth: For gas, bloating, heartburn

5 parts water/1 part barley, boil uncovered for 10 minutes, cover and simmer for 55 minutes more. Strain, cool the liquid and sip throughout day

“Barley for Mild Drinks” Green Drinks made from barley grass are

good detoxifiers and blood cleansers. High in calcium, iron, all essential amino acids, chlorophyll, flavonoids, vitamin B12, vitamin C and many minerals, plus enzymes. It promotes healing of stomach, duodenal, and colon disorders as well as pancreatitis, and is an effective anti-inflammatory

3 Healthy Attitudes Regarding Food

1 Use with “prudence”. Prudence means careful management of resources

2 Use with “Thanksgiving” Feelings

of gratitude strengthen the GI tract, esp. the small intestine

3 Use in times of “famine or hunger” What needs are being met by eating?

Putting it all together: The Foundation for Health Food Plan

Wholesome herbs:

Fruits “in the season thereof”

Animal Products – use sparingly (<10%)

Grains – “Wheat for Man” (esp. Spelt)

Plant Proteins

Vegetables

Essential Fatty Acids

Herbs/Spices

Meal Planning for Optimal Digestion

You are what you eat

Meal Planning for Optimal Digestion

You are what you eatYou are what you absorb and

assimilate

Meal Planning for Optimal Digestion

You are what you eatYou are what you absorb and

assimilateYou are what you don’t excrete

Meal Planning for Optimal Digestion

Meal Planning Objective: Optimize digestion and absorption of

nutrients Provide meals that energize without

creating symptoms Promote excretion of waste products Eliminate undigested protein and

carbohydrate that ferment in the gut

Respect for Natural Body Cycles

“Retire to thy bed early, that ye may not be weary; arise early, that your

bodies and your minds may be invigorated.”

D&C 88: 124

Natural Cycles

Yearly Cycles - Four seasons every year

Weekly Cycles - Seven days in a week

Daily cycles - 24 hours Circadian Rhythm – 24 hour cycle

within the body

Yearly Cycles

Eat wholesome herbs and fruit “in the season thereof”

Enjoy the fresh fruits and vegetables of the season in abundance

Nutrients provided are specific to the body’s need during that time of year

Weekly cycle God created the earth in 6 days and

rested on the 7th

Our bodies also follow a 7 day cycle Woman’s menstrual flow is a

combination of four 7 day cycles Fasting one day a week allows the

digestive system to rest (52 days of fasting in one year). Eliminates the need for prolonged therapeutic fast

A Note on Fasting and Headaches

Headaches indicate the body is struggling with blood sugar balance or toxic overload

Switch to a fresh fruit juice fast or fresh fruit throughout the day

The body will adjust over time as fasting becomes more routine

Daily Cycle – 24 Hours The Meridian

Clock:

Shows which Meridian is activated and dominate at a specific time

Daily Cycle – 24 Hours During a 24-hour

cycle the pH will cycle within the proper range (5.8 – 6.8)

pH more acidic between 8-10 am (creates energy for the day)

pH more alkaline between 2-5 pm

Fruit for breakfast: pushes the body to a more alkaline state

This contributes to afternoon drowsiness and hypoglycemia

A breakfast of protein and vegetables will prevent a “too alkaline” swing in the afternoon

Natural Cycles and Meal Planning

Meridian Clock Avoid late

night eating Most

important meal for breakfast

ph Cycles Avoid fruit for

breakfast to keep pH slightly acidic

Fruit and grains in the evening have an alkalizing, sedating effect on the body

Protein and Vegetables for Breakfast work with the natural cycles of the body

Protein and Vegetables for Breakfast? Protein digestion

requires hydrochloric acid and the enzyme protease

HCL highest production in the morning

Protease works better in an acidic environment

Amylase works better in a more alkaline environment

Theory: pancreas produces the easier enzyme, amylase, to the exclusion of protease and lipase when the signal shows a lot of CHO in the diet

Therefore: Breakfast should contain high levels of protein and vegetables with little CHO and fruit.

Can I ever have fruit for breakfast?

Exception, not the rule Beneficial when a large, heavy

supper is eaten the night before The fruit gives an overstressed

digestive system a rest The fruit helps move more of the

poorly digested food out of the system

When do I eat Grains and Fruit? Fruits, vegetables and grains are

wonderful snacks Protein is not a good snack (requires

hard digestive labor) it should be considered part of a meal

Complex CHO/ Fruit have an alkalizing, sedating effect. Eat during the meal preceding sleep for better rest and better night cleansing

Meal Planning Wholesome herbs

created for the constitution of man should be the main portion of the beginning and middle meals of the day. Vegetables should be included in every meal

Protein is essential in the morning with all the vitamins, minerals and enzymes for proper utilization

Fruits make a wonderful meal or snack all by themselves

Grains can be used in small amounts during breakfast and lunch, then larger amounts at dinner.

Fats/oils are essential part of good nutrition and should be included in every meal

Protein Meals or CHO meals Protein early in the

day when protein digestive enzymes are strongest. (Before 11:00 am, not after 2-3:00 pm)

Eat with vegetables, without CHO, without liquids, and do not snack on protein

CHO and alkaline foods are best eaten in the meal preceding sleep because they are more sedative

Starch content of vegetables

Non-starchy vegetables, good to combine with protein

Asparagus Bell peppers Broccoli and all the

cabbage family Celery, Cucumber Garlic Green beans

Kale Chard Spinach and

all greens Lettuce (not

iceberg) Onion Parsley Cilantro Fresh herbs Watercress Sprouts tomatoes

Artichoke

Beets

Carrots

Corn

Eggplant

Jicama

Parsnips

Peapods

Radishes

Squash (not pumpkin)

turnips

Starch content of vegetables Starchy Vegetables, Do

not combine with proteins:

Beans, boiled Cereals Grains Pumpkin Root vegetables

including Jerusalem artichoke, potatoes, rutabaga

Sweet potatoes, yams Rice, split peas

Incorporating a small amount of carbohydrate in a protein meal is allowable if less than 18% by volume:

For example: one pita bread, a tortilla, handful of croutons, or small portion of starchy vegetable

Breakfast (No CHO) Protein Meal 5 + 5

4 raw protein and 1 cooked

4 raw vegetables and 1 cooked

Wholesome herbs

Protein: Soaked nuts, seeds, legumes

Non starchy Vegetables with oil

Protein: Meat or dairy products

Lunch: Protein or *CC Meal *Complex Carbohydrate

Protein: Meat or dairy product

Wholesome Herbs

Proteins: Pro-vita beans, nuts, seeds

Lo-starch Vegetables with oil

Protein: Meat or Dairy products

OR:

Wholesome herbs

Low or high starch Vegetables with oil, boiled beans

Grains: Pastas, rice, whole grain dishes

Supper (no protein)

*CC Meal

Wholesome Herbs

Low or High Starch Vegetables, boiled beans

Grains: Pasta, rice, whole grain breads

Light Foods (foods from one or all 3 categories)

Fruits/fruit salad

Green Salad

Grains: Whole grains

Snacks

Fruits are best used for snacks, supper and evening enjoyment

Avoid protein snacks such as nuts, cheese, meats. These are better eaten as part of a complete meal

Raw vegetable juice makes a great snack at mid-morning or mid-afternoon

Additional Notes on Protein

Avoid High Stress proteins (proteins that place high stress on the body to process)

Brewer’s yeast Cow’s milk Peanuts and raw nuts Sardines Non-fermented soy

products Red meats

Include Low and medium Stress proteins

Beans, sprouted and cooked without boiling

Beet leaf Fresh yard eggs Sprouts (esp. sunflower) Fish (cod, sole, flounder,

grouper, halibut, haddock, mahi mahi, red snapper, orange roughie, salmon)

Fermented soy products Avocado Chicken Cottage cheese, feta cheese Turkey and game birds Soaked nuts

Preparing Low-stress proteins Soaked seeds – soak in

water or pineapple juice overnight. (sunflower, pumpkin, squash, sesame seeds)

Raw Red Potato Juice – Highest quality protein available. Scrub potatoes, remove sprouts and green areas, juice and drink immediately. Do not use Russets

Yard Eggs – cook between 180-200 F. Poached is best

Sprouted Cooked Beans: Soak beans for 24 hours, rinse, place in sprouting tray for 2-4 days, rinse often, cook without boiling

Food preparation – Get rid of Toxins Clorox Soak or Hydrogen

Peroxide Soak to rid foods of poisonous sprays, bacteria, fungus, heavy metals

Use 35% food grade hydrogen peroxide available at chemical supply houses

Should be used before any produce goes into your refrigerator

For fruits, vegetables, eggs and meats (ground meats are not suitable)

Use regular Clorox bleach, not the lemon scent or Clorox II

After opening bottle, transfer Clorox to glass bottle

1 tsp Clorox in ½ sinkful of cold water

Soak for 10-20 minutes. Then soak in plain water for 10 minutes

Rinse produce and spread it out on clean terry cloth towel to dry

Additional Notes on Fats/Oils Misused oils are the most potentially

dangerous food substance we eat If oils are rancid they become poisonous

to the body Heating oil causes oxidation. Rancidity

occurs when oils are oxidized. Rancidity causes “free radicals”

Proper use of Oils Stir fry at minimum

temperature – Set wok at 250 F

Take 100% vegetable source Vitamin E supplement if using heated oils

Make a balanced butter: 1 lb organic butter mixed with ½ cup flax seed oil

Never reuse a heated oil

NEVER eat fried foods

Store oils in fridge in dark colored bottles. Do not expose to heat or light

Wipe rim of bottle after each use

Oil Selection

Avoid:

Hydrogenated or partially hydrogenated oils

Partially hydrogenated coconut oil

Palm Oil

Lard

Oils or margarines that are solid at room temperature

Limit:

Safflower Oil

Sunflower oil

Corn oil

These can become rancid easily

Allowed:

Best: Organic flax seed oil Extra Virgin olive oil Grapeseed oil (cooking or cold)Also good oils if properly processed: AvocadoAlmondApricot kernelCanolaCoconutPeanut (cooking)Sesame

Buying Oils “Cold pressed”

meaningless term, marketing hoax

“Cold processed” more meaningful but still misleading

“Expeller pressed” consistent high quality

AVOID wheat germ oil, seed meals, dry lecithin, commercial wheat germ

These usually contain rancid oils

Blessings of the Word of Wisdom

Receive health in their navel and marrow to their bones

Find wisdom and great treasures of knowledge; even hidden treasures

Run and not be weary Walk and not faint Destroying angel shall pass by them