Our Complete Guide To Frugal, Healthy Eating

What to watch out for


This has a disastrous effect on bone density, leaving them porous and spongy. Sunlight reacts with cholesterol inside and on the surface of the skin to create vitamin-D. FW and I eat inexpensive, healthy, mostly organic meals. Eat mostly alkaline foods. Cancer cannot exist in an alkaline environment.


The chemical sugar swings are gone. My goal is 60 lbs of weight loss. As I lose weight my BMR will drop. So it will go slower as I go forward. It took me a while before I was able to where you are. How does one go all day without eating? By simply doing it. However, I have found a few techniques that seem to help. Sloth, boredom, idle time; these all make me hungry. If I work all day and am focused then food becomes secondary. Second, drink plenty of anything. I keep a case of water in my car.

I keep a case of water in a small fridge in my workshop on the farm. I keep a pitcher of splenda sweetened tea in the fridge in the house. At least for me I have found that the more I eat, the more I want to eat.

This is especially true of sugar and carbs. Fourth, have a 5 Hour Energy. Fifth, if I have to eat something then I go ahead and eat enough to get me to dinner. The one time so far that I really felt like I had to eat something — or go crazy — I ate two ounces of ham. There are millions of people in the world who survive on a lot less food than I do. There is no way to lose weight without feeling that feeling whatever that feels like to you.

So the more I feel it, the more progress I am making. Anyone can go a couple hours. I can go a couple more hours. I can eat whatever I want! I can buy them. I can hold them. Whatever I want to eat I can eat, and should eat… for dinner! If I like to plan things, then I make detailed plans of what I will eat and when. Instead tap into areas of your mentality where you have a track record of success and power.

Project your eating plan through that powerful part of your psyche. These are things that have helped me through 17 days. So, the scale is always wrong in some way or another.

Just focus on the process. The results will take care of themselves. That is a fantastic summary and reflects my own experience and thinking. You are so right about that. In fact for me that has been the toughest part but ultimately very rewarding. But here is a pretty good one. I just reasoned that most of what we see regarding diet and weight loss is either wrong or designed to get us to part with our money.

I have long suspected that starvation mode in the context of dieting was a myth and I also suspected that the metabolism thing was just rubbish too. Glad you sent this my way though.

Day 30 Status I wanted to do push ups and sit ups every day. I think the biggest issue with making a change like this is when people try to change their basic nature. But I can control when I eat. That is a tremendous result. Having the discipline to keep going and make the progress you have made is well worth celebrating. I think you are nicely placed for anotheer good month one day at a time, of course. Too many people throw themselves into it. They get injured and disillusioned and let the eating plan slide.

I think you have the balance exactly right. Your weight loss is stready and not too extreme. And exercise seems to make me hungry, I am going to start this one whole meal a day, mashed potatoes, pasta salad and yes something sweet but small.

An apple or egg in the morning then this is doable. And walking instead of killing myself at the gym and small amount of weights Here I go…………………. Hi Lisa, sounds like a good plan! Again this weight fluctuates even throughout the day. If I go out and work on my farm weeding crops, building, moving dirt, etc then I could easily weight by 2: If I have a big breakfast and some chocolate milk then I could weigh The exact weight is less important than the trend. Look at this past week.

I went from to and back in 7 days. Regarding my energy levels. A lot of people would think that if you only eat once a day that you would be lethargic, tired or unproductive. Basically, on the farm I get up at 7: After that I do things out of the heat — work in my shop repairing things, pressure can or process foods, shop, etc. All the while I am also tending to chickens, goats, dogs, meat rabbits, and my daughter. I typically will go to sleep at about I wanted to do push-ups and sit-ups every day.

I enjoy running sometimes. I would have done some exercise last week but I got a wicked sunburn on my lower back and then I got sick. From time to time I have no doubt I will run miles, again without eating before doing it. So, your body uses the energy that it gets from the food that you eat. The energy is there. The more I do the more energy I have. No doubt you feel great for having made such progress. It happens so often… no change… no change… up a little… no change and then Bingo, Big Change.

I did notice yesterday when I weighed myself in the middle of the day I weighed , so I knew it was just a matter of time until I weighed that in the morning. Again, you weight fluctuates throughout the day — especially after working outside or working out, because sweating drops water weight.

Does that mean days will be enough? Also, and more telling, I had to buy new jeans this week. This was my high estimate of weight loss. My expectation was to lose 1. And I do drink scotch and beer. A meal is the food I want plus the dessert I want. Once you get the hang of skipping breakfast then you have that meal out of the day. That just leaves the middle of the day. I find that business with the weight happens to me too. I would like to start this as well.

I am overweight by 25 kgs 55lbs and have been struggling with for the last ten years. What is your one meal like? The great thing about this is I eat what the familiy eats. Mostly meals based around meat, chicken or fish, with either potatoes or rice, and vegetables.

It would have killed me to wait a whole day just to tuck into a bowl of salad and mung beans. There were some days I got greedy and that slowed my progress. Hi guys, there is a very nice forum for us one meal eaters, it is Edit: I started this diet few days ago and I feel great! David if you know of any or if you can start one please post it here on your blog I check your blog regularly: Thanks for clarifying about the forum I posted and not just deleting my post or ignoring my comment, it was very nice of you!

Actually, I think the spam is limited to the General Discussion board. It looks like a promising forum with some nice people! Thanks for the great blog. I tried something similar, though a bit more drastic as I only ate one meal—but also a very light meal—a few years ago with great, fast results. I am now married, 34 yrs. I just re-started this diet—this time not drastic like before—with the one free meal in the evening, and I know it will work for me. You are rewarded by eating your favorite meals every single evening, and because of that, unlike other diets, this diet is sustainable.

I think that is likely something promulgated by people who freak out when they feel one bit of hunger and cannot deal with it. Or perhaps it does work to keep your metabolism going, but the fact is that severe deficits also work, and the one meal a day without a drastic deficit, works great too. To me, a calorie is a calorie, and so long as you have a deficit, you will lose.

And besides, I find it easy to eat one meal a day without getting hungry. But I also found it way too hard to eat rabbit food multiple times a day for six days a week with only one or two cheat meals on the weekend. And that is frankly IMO a sad way to live given the social emphasis placed on food, the environment we live in which encourages eating, and all the temptations out there. Its mental torture to watch this and a diet killer. So this one meal a day diet is the best of both worlds.

Eat what you want once a day and still lose weight. And over time, for those who feel inclined to do so, we can make changes to the types of food we eat. Maybe you feel the same way, but for me it was more important to do something about my weight, see some results and feel good about what I was achieving. I may do that at some point, but for now, I find that my priority is to lose the weight first, however I can do that, and this kind of diet has allowed me to finally stick to weight loss plan.

I am sure the health benefits realized by losing several pounds will be good. Not exactly health food, but I lost a bunch of weight and the doctor actually shook my hand because my blood pressure and cholesterol had also improved dramatically, even with tacos and burgers!

I think its important to realize that not every diet is for everyone. For me, this is what works. For me I wanted something close enough to my normal diet. I keep seeing stories about people who change what they eat radically in order to lose weight only to go back to their old diet and put the weight back on. I think that if the beer is ice cold it has fewer calories. Or maybe it was just a dream. I know this is once a day, but I decided to do breakfast and then dinner.

I used to be so skinny and then my 30s hit and my weight has crept up and up. Daily walks with my dog of miles have done nothing to help me lose, lifting weights at the gym did zero. I would break down calories into little chunks thru the day — calories here, there, and then I would be so hungry at dinner I overate every time.

Breaking down between 2 meals though is definitely easier, and I like that I am letting my stomach have a rest. How can it be natural for people to eat every 3 hours? Do we really believe that back in ancient Rome or Egypt people were carrying around food to nosh on thru the day?

I have an app called myfitnesspal on my iPhone and I use it to track my food and exercise. I wish I had thought of doing this sooner. I trained myself to want food at certain intervals, get hungry, etc. This book gave me the insight I needed to see this thing through and re-train myself. Eventually I was able to transition to one meal.

If two meals works best for you, you should definitely stick with that. Most of dieting is mindset, breaking old habits and forming new ones.

A week ago I was According to myfitnesspal log I have had a calorie deficit of calories below my calorie limit every day. The idea to treat lunch as a small snack instead of a meal is a good one. I had to force myself to eat and felt even worse. The vacation may be an interesting challenge for you but you can definitely come out the other side better off.

You have it right about the snacks. Snacking is dangerous for me, I have to be so careful or the flood gates open. Its David from May in the post up above. What I wanted to say was congratulations on the successful weight loss. Even eating one good meal per day is not as easy a diet as I thought it would be! I thought it was going to be easy for me to stick to the diet, but I deviated from it when family came to town. All we seem to do when they come to town is go out to eat, constantly!

So I am back to say I have started the diet once again, about 3 weeks ago, and have stuck to it to a tee this time with no issues and thus far have lost 11 pounds. I seriously hope to remain on it for many more months, and may then ease up on it only slightly and maybe have two meals a day. I think this is something I can stick to long term.

Congrats again to everyone who is successfully trying this and good luck! Well done of dropping the 11 pounds and good luck on getting to your 25lb target. I know from my own experience that it takes persistence and it takes time. I am trying to lose over a lbs and so far this one meal a day diet is working for me.

I have been doing it for 2 weeks and ive lost about 6 lbs. I also incorporate a small snack during the day here are some of my choices fruit,a chunk of great cheese w crackers or a bagel w a little butter n jam. I look foward every evening to a well thought out delicious dinner and sometimes i have dessert,maybe x a week. I also drink alot of water and do some light walking about 10 minutes most days. And my love and obsession with food is now geared towards that 1 meal which now seems alot more satisfying then 2or 3 mediocre meals.

Firstly… well done on losing some weight. Sticking to any diet for a long period of time is going to be challenging, so you have to do it in a way that feels least like a diet. The beauty of eating one meal a day is I ate what I wanted and I ate with the family. It was all very normal.

Without a doubt my own progress was slowed down because I refused to count calories. Had I done so I think I would have lost the weight a lot quicker. I admire your resolve to stick to the plan 7 days a week. I think you can definitely do it. You sound very positive. Just keep trying different approaches until you find what suits you. Thank u for the encouragement ,i will post often and let u know how this one meal a day diet is working for me.

Here is some stats on me ,I am 40 years old w a 20 year old daughter in college and im married. Currently unemployed but looking for work in a bad economy. Thankfully my husband has a good job. I did think about having a cheating day or eating 2 meals at least on the weekends but as i went along the idea of a really good dinner everynite seemed enough so far. The first week was HELL ,had to get my body adjusted to eating one main meal a day but with some light snacking here and there like i mentioned on my previous post got me thru it.

Once again thank u for this blog its been so helpful and i also like your house cleaning tips. A small snack can cure the first in minutes, but to cure the second I have to wait a whole day! Glad you liked the house cleaning tips! Hi david Just wanted to share that i slipped off plan by eating leftovers and snacking over the last few days.

I know the one meal a day plan does work because i did lose some weight when adhering to it. But found myself struggling a bit of late and would gladly appreciate any advice or tips on how to get back on track and succeed like you did. Just trying to regroup and sharing my experience thus far honestly………. You have a desire to change and with that as your starting point, really good things can happen! Two meal with one of them eaten late evening, like suppertime, also works very well for me and I sometimes slip into that routine when I get bored with just one meal.

It took me far too long to lose the weight and I could have done it much quicker had I created a tighter structure. It was more of a casual desire — and sadly that;s not enough to carry you through the tough times! When I started out on this I had some very powerful reasons to want to achieve my goal. There were times when the reasons and the feelings associated with them faded, but I always found I was able to tap back into them.

Let me know if it makes sense… maybe I could clarify a few bits? Just know that what you want to do is possible and that you can do it.

If it takes you a little longer than most, so what? You just do it your way and in your own time. One thing that I have started doing is fixing my One Meal early in the day so it is ready for when I eat at 3pm.

I browned a bunch of lean hamburger, put all kinds of spices in it and had it ready for my teeny little whole wheat bread. I am watching my portions, but I am not counting calories — I know it is somewhere in the vicinity of calories, but I am very satisfied after the meal. This had worked for me too. Have they never seen people in famine? People in the old days used to eat twice a day. And in Theravada Buddhism, monks may only have one meal a day before noon, and that was considered the middle path half way between 2 and 0.

It can be done! Hi david I read your reply very carefully and i reread your original post on the one meal a day plan that worked for you.

Like you im not counting calories and all foods are allowed when having my one meal usually i have it in the evening. The one trick that was working for me was that i would make sure that 1-meal was really tasty or something i really looked fowrard to eating for example a nice cut of steak w a baked potato and veggies and a nice dessert like a slice of chocalate cake. Very yummy indeed and when having hunger pangs during the day from not eating knowing what my evening meal would be sustained me.

After thinking about your reply especially the comments that im in the early stages of my weight loss plan im taking your advice on fine tuning what can work best for me. I agree with you on trying to make this diet not feel like its a diet ,and to m ake it as close to my normal and still giving me results.

I just need to figure out some ways during the day until dinnertime how to cope when i do get hungry and if i do allow myself a snack,how to keep tasty yet damage free…. I strongly love this one meal a day plan just need to find the best way to make it sustainable for me looooong term.

If any readers of your blog also can share tips ,ideas or light snack suggestions that get them thru the day that would be appreciated big time on my part. I saw you drank tea alot during the day but i am not a tea or coffee drinker.. Again thank you for this blog ,hope you get alot of sponsers because it is very informativ for people like me…..

I think maybe you have something like that in mind for yourself? I tell myself that the hunger is a good signal and that if my body really needs energy it can get it from my fat stores.

When I feel hungry it reminds me that there are others much worse off and if they can go without food for days, then I can certainly manage it for a few hours. At the moment it suits me to have one main meal slightly smaller than I would usually eat and then a good sized snack of something awesomely tasty just before I go to bed. The thought of doing that keeps me going all day, and means that I can put up with small bland snacks for the rest of the day.

I like how you say the snack is to fight off hunger pangs and not to have a pleasurable experience. I am back from vacation and ate waaaaaaay more than once a day. I plan to wean myself off the morning smoothie perhaps save it for dinner, since I love it so and replace it with an apple. I hate every kind of apple, but they are very nutritious and have lots of fiber. That will fill up my stomach and I can get on with my day and not worry about food until dinnertime.

Yeah, this holds true for me too. On the days between the high-days and holidays I tend to work a bit harder to put in a calorie deficit. Having the apple a day works well for me, but if you like your smoothies, maybe you should stick to having them? Snacking at other times in the day is fine, but of course the trick is not to continue eating.

The snacks are definitely functional. This is what I am aiming for! I am healthy-ish now, no ailments, I want to stay that way. As of tomorrow I am going to do it and keep my own little blog. I like what you did with the belt, I have a pair of jeans very sexy ones that i want to get on and done up!! Well done and love your site x. The one meal a day thing is a bit of a mad idea, but it can be adapted to suit your own needs and modified as you go along.

The lunch crowd… the Italian food… but on the other hand, those oh-so-sexy jeans! Being a dad does that to a man. Gone were my days as a single guy who ate a light lunch, ran miles at night, and then gorged on a pound of beef with no carbs at around 11 pm with a beer, resulting in a reasonably fit physique for me. With a wife who cooks good meals and a baby and a lack of time to exercise, I gained a LOT of weight.

Add to that the fact that a heavy lunch made me sluggish at work, and then I decided I had to go to extreme measures. Thank you for that. So two weeks ago, I decided to begin.

I immediately lost weight by the second day of doing this. That first week was good. This resulted in me making a slight gain in weight. But my question at this point is this: Cheating is creeping into my day and the small cheats are really starting to add up. But… if you got some early results with it, it might benefit you to return to the way you were doing it when you got the results, i. Down from several weeks ago to as of today.

Not as fast as I would like, but how can one complain about losing a pound a week after so many weeks?

And 2 I am worried about what will happen when I re-introduce lunch to my diet. Will I regain all this weight? What I do now is drink coffee with Equal for breakfast and another for lunch. For dinner, I take buckets of vitamins as well as my cholesterol medicine, then I feast. Now doing this HAS resulted in a much-needed weight loss. But am I wrecking havoc on my body? Regarding the second issue, I will be the first to admit that I am mentally addicted to the idea of lunch. But I sure as heck would like to have it!

I mean dinner on a two-meal-a-day diet will still be big like it is now. Nothing else was working, not eating three healthy meals a day and not running long distance several times a week. If two meals a day is shouting out to you as the way to keep it sustainable, it has to be worth experimenting with for a while.

I definitely liked two meals a day and I did lose some weight doing that. I really really need to lose at a minimum about 60 pounds. If I do get hungry, I would pop in a few grapes, or two or three crackers. I am going to now track weight loss and see if I cant get a little slimmer with one meal a day and some excersize. For instance, I just did a Jillian Micheals workout and I can hardly walk…I cant do this for thirty days……id die. It might not fall off like some of the other fad diets like the atkins diet, no carbs what-so-ever but it may come off.

And, like you I would prefer people I know, not to know I am on another weight loss kick. It will be interesting to see if it works for me as well as it has worked for you. On a day to day basis tracking weight can be tough but you just have to have faith that as long as you stick to your eating plan the weight will come off. I can really relate to you wanting to keep it to yourself.

Adopting this as mid to long term lifestyle change helps. Please let me know how you get on! Brooke Good luck to you and I believe you can do it!

I have tried every diet there is, practically, none of them worked. I am soooo determined this time. I have about 40 lbs or a bit more to lose and then I am going to have to firm shore up the devastation I have caused.

Boy oh boy is it gonna be some work. On week one, I was seeing a daily loss result on the scales but annoyingly it seems to have stalled for the last five days.

I lost about two stone over the course of a couple of months doing a low carb diet but have since put it all back on. You are doing so well! They lie big time! It sounds like you have a good thing going on there.

Having a wider window during which to eat sounds like a great way to do it. I found it so beneficial in that it gave me something to look forward to. I knew I was in it for the long haul so it was motivation for me to be strict throughout the week. There are conflicting arguments about starvation mode and plateauing.

Which is largely why I stopped weighing myself and trusted the feel of my waistband and the view in the mirror and later, the tape measure. Thank you for the reply. The scales showed a difference of 3 lbs in two weigh-ins within 10 seconds of each other today. Time to ignore it! I refuel at 20, so I should be fine. Would it be between or lower? One of the biggest favours I did for myself with this diet was to ignore all the conventional wisdom about starvation modes and the like and I just got on with it.

I got to a point where I started to doubt almost everything I read and wanted to see for myself. I go for about calories on my dinner plate and the other comes from the dessert and any snacks I eat during the day. I use a small dinner plate and fill it to the edges. Some days I over eat, some days I under eat. Anyway, your plan to leave it for two weeks feels like a good one. Thank you for the calorie estimate. I managed to sneak in a bag of chocolate popcorn yesterday and justified it.

I won the battle with the Curly Wurly. I gave the wretched thing to my wife and she ate it. Not too fast and not too slow but still allows you some room to manoeuvre. I find that I often learn more from my failures than my successes. Fantastic read and just want I was looking for. I took part in the fasting period of Lent earlier this year and gave up eating two meals, so just had the one in the evening.

I made sure my evening meal was small to medium size and as I stopped feeling hungry, my meals got smaller. I would also drink green tea with some vinegar and honey in it which helped suppress my appetite after dinner.

I did not weigh myself, but I knew I was losing weight because my clothes were getting much looser. I also worked out times a week. I enjoyed eating once because I could have small meals and still have my favourite biscuits or even some chocolate after my meals. I felt good about myself and had so much energy. Due to developing a chest infection second time around, I stopped eating once a day and started eating times and even started eating bread which is like kryptonite to me…….

I love it, but it bloats me terribly. Needless to say my clothes have gotten tighter. I want to start back because eating once a day is liberating for me. I do need to ask, is it ok to drink cups if coffee with sugar, no milk or cream? Regarding the coffee, I think one of the best things about this diet is that you can adapt it to suit yourelf.

For me, the tea with whole milk and one sugar got me through the day. It gave me something to look forward to and kept me from raiding the larder. I set out on this diet partly as an experiment to see if I could prove the conventional wisdom wrong — and all that I can tell you is that I have indeed gained some muscle.

There are some pictures here from my 10, push up challenge. He might be right to suggest that your results might be better if you chose a more optimal approach to dieting, i.

Third world body builders put on massive muscle on dreadful diets. I was thrilled to receive a reply from you. Still going strong eating once a day, but having some difficulty establishing a cut off time for not eating. Want to have my dinner between 6pm and 8pm and never let anything pass my lips after that. This seems to be an ongoing battle. Any words of advice?? Why not give your children a spoonful of cod liver oil each day? While it is commonly understood that the body needs calcium to build bones, what is not generally known is bones are a complex matrix of many different minerals and if all the required minerals are not present then strong bones cannot be built.

There are at least 18 key bone-building nutrients essential for optimum bone health. The implication is that it is easier to destroy bone through excess acidity in the body than it is to rebuild bone. Furthermore, as farm soils become depleted of many trace minerals the foods grown on these soils contain less and less of the required nutrients. At last count, the human body requires 90 different nutrients for optimum health, and the list is growing year by year.

A good nutritional supplement is no longer optional. Hyaluronic acid levels in the body are higher in people whose diet contains an abundance of magnesium.

An abundance of B vitamins is also necessary for healthy joints. Absorption of B vitamins is facilitated by beneficial bacteria in the intestines. Many drugs interfere with these beneficial bacteria. For more information see Dr. David Williams Alternatives October The use of niacinamide the amide form of vitamin B3 to reverse arthritis and joint pain, and rebuild damaged cartilage was discovered by Dr.

William Kaufman in the 's. For both osteoarthritis and rheumatoid arthritis. Kaufman divided the total daily dose into ten small doses to be taken periodically through the waking hours in order to maintain a constant level of the vitamin in the blood. For more information do an Internet search for "niacinamide arthritis kaufman".

Niacinamide supplementation may also help prevent type 1 diabetes. Niacin vitamin B3 is a metabolite of the essential amino acid tryptophan. Dietary supplementation with DMG Dimethylglycine improves oxygen utilization throughout the body, and is particularly useful in areas such as joints which receive little oxygen.

People with many different joint problems are found to respond favorably to DMG. Plus, regular exercise such as walking or swimming for half an hour daily improves circulation in the joints, removing wastes and providing nutrients. Dietary supplementation with SAMe S-adenosylmethionine and B vitamins folic acid, vitamin B6, and vitamin B12 helps reduce pain and inflammation while rebuilding cartilage. This combination of B vitamins, DMG, and SAMe works magic in many areas of the body, helping to prevent cancer and metastases , heal the arteries, cleanse the liver, strengthen the immune system, reverse the damaging effects of aging and much more.

We would suggest starting with B vitamin supplementation, followed if needed by DMG supplementation because it is inexpensive. Save the more costly SAMe supplementation for last and only if necessary. Diagram of the metabolic pathways slide Folic acid is the synthetic form of folate. The natural form of folate is better. Folate gets its name from the Latin word "folium" because it is found in leafy greens foliage , which are also a good source of magnesium.

See Healing the Gerson Way , pages 80 - Earthing 1 , 2 helps remove autoimmune and inflammatory conditions. People with osteoarthritis and rheumatoid arthritis have reported considerable benefit from Earthing. Alkaline mineral supplementation decreased pain in rheumatoid arthritis. Linus Pauling and Dr.

Matthias Rath recommend vitamin C plus the amino acids lysine and proline for healthy collagen connective tissue, cartilage. Calcium orotate and cartilage. A high blood level of vitamin D helps both osteoarthritis and rheumatoid arthritis.

Iodine for an underactive thyroid. Stir a heaping tablespoon of chicken cartilage powder into your orange juice each morning, and after three or four months your arthritis should be gone. Doing yoga asanas for a few minutes daily helps to keep the body flexible. Supplement your diet with freshly made fruit and vegetable juices. We could never eat the amount of nutrition we drink with these juices.

Learn and practice Transcendental Meditation TM. TM is a non-dietary way to increase the alkalinity of your body. TM gives the body a very deep level of rest and is an effective antidote to stress. Stress is insidious because it affects us 24 hours each day. Stress causes the heart to beat too fast, the muscles to be too tense, the entire metabolism to be too fast.

Metabolic waste products are acids lactic acid, uric acid, etc. The above 4 ways to increase the alkalinity of your body should be effective for most people. If you have difficulty becoming alkaline, here are eight more ways for you to try. As people age, the digestive system weakens. The result can be nutritional deficiencies in the body, even when the diet is adequate.

It is not just what you eat, but what you absorb that is important. Chew each bite of food until it is liquid before swallowing. Smaller meals are easier to digest. To improve your digestion, it may be helpful to take supplementary hydrochloric acid in the form of "betaine hydrochloride" , digestive enzymes and bile with each meal. Bromelain the enzyme in fresh pineapple and papain the enzyme found in fresh papaya are very helpful.

We suggest eating fresh pineapple and papaya regularly. Absorption of nutrients takes place in the intestines. The small intestine is lined with "villi" which are tiny finger shaped structures through which nutrients are absorbed. Each villi is covered with microvilli. However, when you include the villi and microvilli, the total surface area within the small intestine available to absorb nutrients increases to about square meters , an increase of fold.

Many digestive problems are associated with deficient and damaged villi. The number and length of the villi can be increased by eating foods and supplements high in nucleotides. All the cells of the villi are replaced every seven days, making them some of the most rapidly multiplying cells in the human body. Other tissues with a rapid turnover of cells include skin, lungs, kidneys, heart, blood vessels, and liver.

As people age and dental health declines it becomes more difficult to eat salads. This is significant because for good health as much as half of your diet should be eaten raw. Our solution is to put raw fruits or vegetables in a blender or Vitamix, cover them with water and blend them to create a delicious fruit smoothie or "veggie shake". The first thing you eat at each meal should be a tablespoon of sauerkraut or some juice from sauerkraut.

Sauerkraut is a natural probiotic that introduces beneficial healing flora into the digestive tract. Natasha Campbell-McBride finds a connection between a healthy gut and many different diseases. Learn on the Internet how to make your own sauerkraut. Buy non-pasteurized sauerkraut from the refrigerated section of your supermarket. Another way to improve your digestion is to go on a four day rotation diet.

With this diet no particular food is eaten more often than once in four days. This gives the body time to rebuild the digestive substances required to digest each food item.

To do this diet, you create four completely different daily menus and consume them in rotation. For more information search the Internet for "4 day rotation diet". You might also avoid foods that you are intolerant or allergic to. Both your pulse and blood pressure will rise after eating foods your body does not like. All you need to do is measure your pulse or blood pressure before and half an hour after eating a particular food. Then measure your pulse once again after an hour.

If your pulse after eating is 4 or 5 beats per minute higher than before, then your body is reacting to the food. For more information, search the Internet for "pulse test for allergies".

Bypass your digestive system by adding minerals to your bath or foot bath or rubbing them on your skin. Epsom salts magnesium sulphate can be added to your bath or foot bath. Magnesium chloride brine from seawater, called "magnesium oil" 8 oz spray , 64 oz bottle can be added to your bath or rubbed on your skin. If you have a problem with muscle cramps, try rubbing magnesium oil on the skin over the cramped muscle, or drink some milk of magnesia, or both. Iodine is another important anti-cancer nutrient that will be absorbed through the skin.

DMSO is a natural solvent that the body uses as a nutrient. DMSO when rubbed on the skin will carry other nutrients into the body. A cloth soaked with flax oil can be placed on the skin over a problem area of the body during the day or while sleeping. If you do an enema, you might put some potassium bicarbonate in the enema water. Nutrient enemas are also called "rectal feeding". Anal suppositories can also be used and are sometimes called "vitamin suppositories". Another way to bypass the digestive system is sublingual absorption of nutrients.

Sublingual vitamin B12 methylcobalamin tablets, for example, are the best way to absorb this nutrient. Vegetarians and the elderly should supplement with vitamin B12 daily. Vitamin B12 is needed for a healthy nervous system. Many health problems experienced by the elderly are actually due to vitamin B12 deficiency. Vitamin D is made by the skin when exposed to sunlight or special ultraviolet B lamps 1 , 2.

Vitamin D is also available as an oral spray which may be better absorbed than oral supplements. The vitamin D oral spray may include vitamin K2 and other nutrients. Perhaps the best antioxidant is Earthing. Add exercise rebounding , yoga asanas, daily walk , meditation , hyperthermia , a comfortable breathing exercise pranayama , and the squat toilet , and you find that about half of our 8 step anti-cancer program does not involve the digestive system.

See also Transdermal Breast Cancer Treatments. These treatments can be used for nearly all cancers. Many people have difficulty absorbing fats, and as a result do not absorb the fat soluble vitamins A, D, E and K from food and supplements very well. This includes those with Crohn's disease, inflammatory bowel disease, cystic fibrosis, Celiac disease Sprue , liver and gallbladder problems.

For all these people, an ultraviolet B lamp may be the best way to get vitamin D. Vitamin D made by the skin in response to UVB light contains many variations of the vitamin whose value to health is not fully known at this time. For some reason, vitamin D made by the skin lasts twice as long in the body as vitamin D from supplements.

The skin can make 10, to 20, IU of vitamin D daily, yet the skin will not make more vitamin D than you need, so there is no possibility of an overdose. Since vitamin D controls the absorption and utilization of calcium in the body, having a high level of vitamin D in the blood may be necessary to increase your alkalinity.

To prevent skin cancer from UVB light, the main thing is to avoid sun burn. If your skin turns pink a few minutes or hours after exposure to sunlight or UVB light, do not expose your skin again until it has healed. UVB light does not penetrate window glass. The UVB light must fall directly onto the skin. Strengthen the nutrient carrying capacity of your blood. Blood is a colloidal solution. The overall negative electrical charge called zeta potential in the blood is what keeps the cells and nutrients in suspension like charges repel each other.

When the negative electrical charge becomes weak, then particles in blood tend to clump together and fall out of solution. Plaques form on artery walls, in the brain and other places. The blood loses its capacity to carry nutrients. The value of the nutrients you consume is lost if the blood cannot transport them. About half the population has badly sludged blood the cells have coagulated , and most of the remainder have some degree of sludging.

Everyone needs to learn how to maximize their zeta potential and the nutrient carrying capacity of their blood. One lab found that best results in reducing intravascular coagulation were obtained by drinking 8 glasses per day of reverse osmosis filtered water with a mix of potassium citrate and potassium bicarbonate added sufficient to raise the pH of the water to 8. The minerals MUST be taken with the water in order to be effective, because dehydration is also a factor. Potassium works better than sodium to reduce intravascular coagulation, in fact too much sodium in the diet is part of the problem.

The recommendations of this lab are remarkably similar to Dr. This suggests that Dr. Gerson's therapy strengthens the nutrient carrying capacity of the blood. To increase your zeta potential you must avoid aluminum. Aluminum is used in water treatment plants to cause materials to settle out of solution.

It does this by reducing the zeta potential. In your body aluminum does the same thing. A reverse osmosis water filter can remove aluminum from your drinking water.

Remove aluminum from the body with malic acid found in apples and apple cider vinegar , vitamin C, iodine, cilantro, chlorella, silica and hyperthermia. Sodium and calcium decrease zeta potential. Potassium increases zeta potential. The form of potassium that has maximum effect on zeta potential is called potassium citrate. Potassium citrate is available on the Internet. You can read more about zeta potential here.

Citric acid combines with alkaline minerals to form citrate. Citric acid is commonly found in citrus fruits and their juices. The "citric acid cycle", also known as the "Krebs cycle", is key to the metabolism of oxygen in your body. Krebs received the Nobel prize in for the discovery of the Krebs cycle. Search the Internet for more information. It has also been found that Earthing will increase zeta potential. The surface of the Earth has a negative electrical charge and will provide the body with limitless negatively charged electrons so long as the body is grounded to the Earth.

Earthing is the ultimate anti-inflammatory and anti-oxidant. We feel that everyone would benefit from Earthing. Much disease would be prevented and vastly improved health would be enjoyed by all. Let your pets sleep on a grounded surface. Proper kidney function is essential to good health. Proper functioning of the kidney membrane is needed for wastes to be removed and nutrients to remain in the body.

Particularly helpful to healthy kidney function are coconut oil and flax oil. See our page on healthy fats and oils. Kidneys are also damaged by high blood sugar and high blood pressure. For kidney, bladder, and urinary tract infections try the simple sugar D-mannose 1 , 2. D-mannose may also help protect the prostate from infection. There is a non-vegetarian product called Renatrophin pmg from Standard Process Labs that is designed to help maintain kidney function.

Johanna Budwig had good success treating cancer patients with a mixture of flax oil and quark a kind of cottage cheese. Also required for proper kidney function is drinking lots of water or fresh juices. Kidneys benefit from high zeta potential. Excessive sweating can remove wastes that that will otherwise burden the kidneys.

Kidney and liver damage is being reported as a consequence of consuming genetically modified foods. Do an internet search for "gmo kidney damage" and "glyphosate kidney damage". Increased acidity in the body as we get older is largely the result of age-related decline of renal kidney function, and other factors that reduce kidney function.

A nutrient called DMG Dimethylglycine together with supplemental B vitamins improves oxygen utilization within cells which reduces lactic acid formation, thereby increasing the alkalinity of the body. Supplementing the diet with DMG and B vitamins yields many health benefits including cancer prevention, inhibition of cancer metastases , improved heart health, increased energy, improved oxygenation of the tissues, improved mental functioning, and prevention of many of the damaging effects of aging.

DMG and B vitamins are very economical. There is an intestinal disorder known as celiac disease that disrupts the ability to absorb calcium and vitamin D as well as other nutrients. Many people with osteoporosis actually have celiac disease. Celiac disease is the result of intolerance to the gluten in wheat, barley, spelt, kamut, oats and rye. Following a gluten-free diet may improve both digestion and bone density. If you are having difficulty increasing your alkalinity, you might try a gluten-free diet for a few weeks or months to see if it helps.

Gluten-free grains include rice white, brown, wild , corn, millet, sorghum, teff, amaranth, quinoa, and buckwheat. Genetic markers for gluten intolerance indicate that a significant proportion of the population would benefit from a gluten free diet. Some scientists suggest that Celiac disease is like an iceberg, with a small percentage of the population showing clinical symptoms but nearly everyone affected to some degree. Read The Dark Side of Wheat.

Primitive societies that ate no grains may have had no cancer. Glyphosate in wheat 1 , 2 has radically increased celiac disease so eat organic wheat. Wheat belly 1 , 2. Grain brain 1 , 2 , 3. Balancing these concerns is a reminder from Dr. McDougal that only a small percentage of the population has celiac disease and need be particularly concerned about grains.

Humans did not eat grains, legumes or dairy prior to the development of farming about 10, years ago, and our DNA may be better adapted to a Paleolithic or hunter-gatherer diet of fruits, vegetables, berries, nuts, insects, eggs, seafood and meat. On the other hand, humans are omnivorous and throughout the long history of humanity we have been opportunists, eating what was available in order to survive.

This has not changed to this day. Though many of the foods we eat may not be ideal, we do what we must do in order to survive. The present population of Earth would starve without farming. However, we could make much better use of the food that is available, which is what we explore on our raw foods page, and farmers could improve the nutritional value of the food they grow, which we explore on our better farming pages.

Arthur Coca reportedly cured many afflictions by using a pulse test to diagnose allergies to foods and other substances, and then having the patients adjust their diet and lifestyle appropriately - by simply avoiding the cause. Everyone might benefit from learning the pulse test. Basically, you measure your pulse beats per minute before you get out of bed and write it down, before you eat a meal consisting of one food and write it down, 30 minutes after eating and write it down, and 60 minutes after the meal and write it down.

That is a completed test for one food. After the 60 minute test you can eat another single food meal and take your pulse at 30 minutes and 60 minutes writing it down each time. Repeat through the day. It's the one I've used since it became available. These two screening techniques check for specific antibodies produced in the body after ingesting grains. Most are safe, some are beneficial and some are toxic. A toxic lectin is a protein that can damage the cells lining the gut.

Foods that contain toxic lectins include dairy products from cows goat dairy is safe , eggs, grains wheat, rye, barley, oats , legumes including soy and peanuts , and nightshade plants peppers, tomatoes, potatoes.

Since dairy, grains and legumes are missing from the Paleolithic diet, this diet may be helpful for people sensitive to toxic lectins. Or simply cut down on them by not eating the high toxic lectin foods every day.

White rice is virtually toxin-free and is also gluten free , making it probably the best of the grains to eat on a daily basis. However, eating too much white rice is associated with magnesium deficiency and type 2 diabetes. This indicates the value of a varied diet. Alternatives might include starchy vegetables such as carrots, squash and perhaps even potatoes. Or consider a ketogenic diet. Toxic lectins create a leaky gut that admits to the bloodstream substances that should not enter.

The result can be the creation or aggravation of many health problems and diseases. Toxic lectins cause red blood cells to agglutinate clump together , and can cause other cells throughout the body to agglutinate. One common toxic lectin is wheat germ agglutinin WGA found in whole wheat flour but not in white flour. Some people are sensitive and some are not.

A healthy immune system will react to small quantities of toxic lectins by producing antibodies. Sensitivity to toxic lectins can increase or decrease depending on diet, the presence of infections, the use of drugs, and other factors. Sensitivity can be determined through an elimination diet which begins with a simple diet free of toxic lectins and foods are added one at a time to see if there is a reaction. Soaking seeds overnight and then throwing away the soak water removes some of the lectins.

Sprouting or cooking may reduce the toxicity of lectins. Beneficial bacteria in fermented or cultured foods such as sauerkraut, kefir and yoghurt work to repair the gut. Do an Internet search for "toxic lectins" to learn more. You can take almost any food and find toxic components.

This is an argument for a varied diet and taking care of your liver which has the job of dealing with toxic substances in the body. Perhaps one day a completely non-toxic and totally nourishing food will be found. It might even taste good. In the meantime we need to eat something. Unhealthy intestinal bacteria and yeasts excrete lactic acid and other organic acids that are absorbed by the body and turn the blood acidic.

This situation is often associated with inflamed and swollen intestines that are less able to absorb nutrients. People who are unable to alkalize their body using steps one to four above may be helped by the Specific Carbohydrate Diet that denies unhealthy intestinal flora and fauna the undigested carbohydrates that they eat.

The GAPS diet works in stages to heal the gut lining and restore a healthy gut population. The GAPS diet eliminates sugar, grains, legumes and starchy vegetables. The GAPS diet permits meat, fish and other seafood, non-starch vegetables, ripe fruit, nuts, and oily seeds sunflower, sesame, and pumpkin. The GAPS diet encourages fermented foods. Before the invention of refrigeration, fermentation was a common means to preserve food for consumption throughout the year. Live bacteria in sauerkraut help maintain a population of healthful bacteria within our digestive system.

Buy sauerkraut in the refrigerated section of your grocery store. Sauerkraut on non-refrigerated shelves has been heated and the beneficial bacteria are dead. Populations of bacteria, fungi, etc. These stealth infections may underlie a variety of degenerative conditions. Bacteria are found in arthritic joints, arterial plaque, and many other places. Reducing these populations by strengthening your immune system , hyperthermia , exercise , meditation , electro-medicine and other means can help alkalize your body and free up immune system resources to fight cancer.

Since these drugs accumulate in the bones, even stopping taking the drugs will not prevent problems from occurring in millions of women. These drugs interfere with the natural process of bone destruction and rebuilding.

During weight bearing exercise, tiny cracks appear in the bone. The natural process of bone repair involves dissolving the damaged bone and rebuilding it stronger than before. By preventing the destruction of bone, the drugs produce an increase in bone density at the expense of non-repair of cracks. In time the cracks accumulate, eventually resulting in fractures with little or no provocation.

Vitamin C helps create the collagen cross-link structure that gives strength to bones. Postmenopausal women who take supplemental vitamin C have higher bone density. The higher the dose of vitamin C, the lower the risk of fractures. Thomas Levy , pages Also helpful are vitamin D, calcium, magnesium, boron, exercise, and protein lysine and proline. The calcium in bone is in a lattice of collagen. Collagen is largely made of two amino acids called hydroxylysine and hydroxyproline.

Vitamin C is needed by the body to change lysine into hydroxylysine and proline into hydroxyproline. When calcium is removed from bone, it is not just calcium that is gone.

The collagen lattice is also gone. To rebuild bone it is necessary to restore the minerals mostly calcium AND the collagen lattice. To restore the collagen lattice it is necessary to consume adequate vitamin C plus the amino acids lysine and proline. Lysine must be consumed raw through the consumption of raw foods. We suggest that half of your diet should be raw.

When the body needs calcium and has to make withdrawals from the skeletal reserves, it does so not by leaching the calcium from this protein-mineral complex, but by physically tearing down microscopic units of bone and scavenging the calcium that is released in the process. Inevitably, therefore, the protein matrix - the structure - goes as well. To prevent the destruction of bone it is necessary to create and maintain an alkaline condition in the body.

Then, by consuming appropriate nutrients lost bone can be restored. It has a pH optima of 7. A good alkaline environment is the mouth. The evolutionary collision of our ancient genome with the nutritional qualities of recently introduced foods may underlie many of the chronic diseases of Western civilization. Watch video " Origins and Evolution of the Western Diet: Health Implications for the 21st Century " by Dr.

Controlled clinical studies by Dr Paul Yanick Pasadena, USA have confirmed Dr Morter's findings and recorded that intracellular assimilation of nutrients is significantly decreased when the anabolic pH is below 6. However as both these researchers have shown, supplementing the diet with appropriate alkalizing agents was highly beneficial in elevating the systemic pH by replenishing the alkaline mineral and enzyme reserves.

Available on the Internet at http: When the pH at the surface of the tooth drops below 5. What was the significance of sunlight with regard to cancer rates? Sunlight reacts with cholesterol inside and on the surface of the skin to create vitamin-D.

Vitamin-D helps the body absorb calcium and plays a major role in the body's ability to use the calcium that is available. Cedric Garland and Dr. This has a disastrous effect on bone density, leaving them porous and spongy. When calcium is pulled from the bones, it is released through the kidneys, resulting in stone formation kidney stones before it is excreted.

Box , Phoenix, AZ telephone Train in safe and efficient functional mobility sit to stand, bed mobility skills, transfers, ambulation and wheelchair mobility during ADL and IADL tasks. Pain self-management Coordinate medication peak with exercise and activity. Teach stress management and relaxation techniques. Use pillows to help arm and shoulder relax in sitting and lying down. Provide graded UE activities and exercises. AROM exercises starting days after surgery. Progress exercises until full ROM restored.

Begin strengthening weeks after surgery. Instruct in deep diaphragmatic breathing exercises and lateral expansion. Instruct in a walking program. Provide surgical scar management at weeks post surgery mobilization, massage, desensitization, stretching exercises. Patient and Caregiver Handouts: Dressing includes selecting appropriate clothing for the time of day, weather, and occasion. Obtain clothing from closets and drawers. Open and close fasteners, snaps, buttons, hooks, zippers, Velcro.

Managing personal devices hearing aids, eyeglasses, contacts, AFO, hand splint, back brace, slings, and prosthetics. Apply different approaches for solving difficulties with dressing. Remediate underlying limitations to safety and independence.

Physical impairments muscle weakness, impaired hand function, limited ROM, paralysis, incoordination, impaired balance, fatigue, dyspnea, abnormal tone, tremor , sensory impairment impaired sensation, low vision, hard of hearing, vestibular, pain , behavioral, cognition, perception. Train in the use of adaptive equipment and assistive devices buttonhook, Velcro closures on shoes, elastic shoelaces, long handled shoehorn, dressing stick, reacher, sock aid, zipper pull, loops on pants, loops on socks, labeling system for identifying clothes, and specialized clothing.

Provide environmental modifications and adaptations avoid storing items on the floor, lower closet poles, organize clothes within easy reach, and label drawers using picture or words.

Instruct in activity modification. Change the task place the weaker extremity into the garment first, dress in a supine position. Eliminate part or all of the task choose garments that are easy to put on and remove such as: Train in safe and efficient functional mobility sit to stand, bed mobility skills, transfers, standing, ambulation, and wheelchair mobility during dressing tasks.

Address nutritional health - oral health, ability to feed self, ability to shop, access kitchen, prepare nutritious meals and get adequate hydration. Encourage to eat with others. Address ability to drive safely. Train in safe and efficient functional mobility sit to stand, bed mobility skills, transfers, standing, ambulation and wheelchair mobility during ADL and IADL tasks.

Train in the safe and correct use of assistive devices and adaptive equipment walkers, canes, sliding boards, bed transfer handles, leg lifters, wheelchairs as appropriate.

Provide an individualized exercise program that includes progressive endurance, strengthening and flexibility activities. Recommend the use of an activity tracker. Instruct patient and caregiver in a written home exercise program.

Provide a fall prevention program that includes balance, coordination and agility training and education about fall risk and prevention strategies. Complete a comprehensive, performance-based home assessment. Educate about the negative effects of prolonged sitting and bed rest.

Educate regarding hypothermia and hyperthermia prevention. Instruct in pacing, energy conservation, joint protection, good posture and body mechanics. Instruct in balancing self-care, productivity, play and rest.

Provide an individualized exercise program that includes low-impact, low-intensity endurance, strengthening, and flexibility activities. Goal is to maintain strength and joint mobility. Use yoga blocks, wrap foam around weights, use weight lifting gloves to improve grip.

Acute flare-ups - instruct in performing gentle passive or active ROM exercises times daily followed by icing for 15 minutes. Non-acute joints - instruct in the use of superficial heat, gentle isometric strengthening in pain free range.

Provide splints to rest inflamed joints, maintain correct joint alignment, improve functional control and support weak or painful joints. Instruct in pain self-management strategies. Coordinate medication peak with exercise and activity. Apply superficial heat and cold. Practice deep diaphragmatic breathing and other relaxation techniques. Use self-massage techniques foam rollers, tennis ball, rolling massage stick.

Use positioning devices seat cushions, back supports, pillows, splints. Instruct in using a pain journal. Utilize the problem solving process to identify ways to manage pain. Transcutaneous electrical nerve stimulation TENS Manual therapy techniques massage, myofascial and soft tissue mobilization Elastic therapeutic tape.

Educate patient and caregivers about arthritis and the availability of community resources. Encourage participation in community, evidence-based exercise programs: Use compensatory techniques task modification, one-handed techniques, hand-over-hand guiding, task segmentation, end chaining.

Rocker knife, inner lip plates, holders for books or playing cards, stabilizing devices for activities that traditionally require two-handed performance e.

Instruct in pacing and energy conservation strategies. Provide functional posture and balance activities. Have patient turn toward affected side when reaching. Set up room so the patient must physically move to their affected side.

Provide reach-grasp-hold-release activities, in standing and sitting, with and without support. Restore function of the upper extremity.

Use a variety of remedial approaches according to the needs of the patient. Provide early mobilization and positioning. Provide opportunities to use and move the arm throughout the day use of ball bearing feeder, mobile arm support, overhead suspension sling, functional splinting such as wrist cock-up and dynamic finger extension splints. Instruct an arm and hand strengthening exercise program. Instruct in a functional dynamic orthoses SaeboFlex, SaeboReach. Provide sensory re-education intervention.

Encourage use of extremity in functional tasks. Provide sensory stimulation activities. Teach compensatory techniques and safety measures for sensory deficits. Avoid cuts and burns in kitchen. Avoid using heating pads on impaired extremities. Wear gloves to prevent frostbite.