Section 0
Principles of Health

Part 2
Maintaining Health

What are the basic principles of right living, to ensure thebest health you can have with the limitations imposed by the bodyyou have?

Here are 120 principles of healthful living. Many more couldbe mentioned:


1 - Regularity in meals. Do not eat them early or late, butmaintain a regular schedule. Your stomach is used to eating atcertain times each day.

2 - Moderation. Only eat as much as you need. Never overeat.Only eat to satisfy hunger, and then stop.

3 - Take small bites. Only put a small amount in your mouth ata time. You will chew and salivate it better, and tend to eatless at that meal.

4 - Relax and eat slowly. If you are too rushed to eat, thendo not eat. Do not be hurried, anxious, worried, fatigued, orangry.

5 - Chew your food well. You will derive far more energy outof less food, if you do this.

6 - Do not eat too many things at a meal. Three or four items(plus a little salt, oil, etc.) are all you need.

7 - Avoid complicated mixtures. Say no to the gravies,vegetable loaves, gluten foods, and all the rest. Keep your mealsimple.

8 - Avoid peculiar additives, such as vinegar, monosodiumglutamate, etc., which only upset your stomach and slowdigestion.

9 - Vary your diet from meal to meal. If you ate oatmeal thismorning, try rye or wheat tomorrow.

10 - The food should be palatable. But if it is good food,this should not be hard to do.

11 - Never eat anything prepared in aluminum. Never drinkwater or juice out of an aluminum container. Alzheimer's is worthavoiding.

12 - Aside from fresh, raw, juices or the green drink, drinkall your liquids (water) between meals, not with your meals.

13 - As a rule, eat your fruits at one meal and vegetables atanother. Acid fruits (such as citrus) can be eaten with either.

14 - Greens have more compacted vitamins and minerals thanother type of food. They only lack vitamin D, which the body canget from sunlight. But they do not have adequate amounts of traceminerals.

15 - Nova Scotia dulse and Norwegian kelp (two types ofseaweed) are the only rich source of trace minerals.

16 - Blackstrap molasses is the only very rich source of iron.It is also a very rich source of choline and inositol, the two Bvitamins used in the largest quantities.

17 - The best pattern is to rest before the meal, and walkaround after it, not vice versa.


1 - The more natural, the better. Raw fruits and vegetablesare better than cooked ones, although some find that a littlecooking is necessary. Store-bought canned goods are even lessnutritious.

2 - Wash the fruit before eating it.

3 - Do not eat melons, cantaloupes, and watermelons with otherfoods; eat them alone.

4 - Always soak dried fruit (prunes, apricots, etc.) beforeeating them.

5 - Never eat sulphured fruit. It may be golden in color, butthe sulphur is not good inside of you.


1 - The best is fresh, raw, vegetable juice, made fromcarrots, with some beets, and possibly some celery. This is madein a vegetable juicing machine. It is one of the most valuableappliances you can purchase. Use it every day. The juice is bestdrunk fresh, within a couple minutes of making it. But, when youknow you will be away from home that day, make it in the morningand drink it later as part of a sack lunch.

2 - Also good is the "green drink." This ispineapple juice with some greens whizzed in and is made in a foodblender.

3 - Some people's digestive systems cannot tolerate a diet oftotally raw vegetables. Each must do that which works best forhim.

4 - Eat largely of raw vegetables, with possibly some steamed.A good way to cook vegetables is to keep records on the amount ofwater used and the time it takes to cook the vegetables, so allthe water is gone. For example, broccoli can be lightly cookedfor 15 minutes or softer in 30. Find how much water is requiredto do this, and only have a very small amount of water left inthe pan at the end of that time.

5 - Never pour off the vegetable water! Make it part of themeal. For this reason, prepare the food so that very little ofthe water remains (not over an eighth of a cup) when the cookingis finished. Then drink that water during the meal. Other thanthe cooking water and a glass of fresh juice, drink no otherliquids with the meal.

6 - Beets, potatoes, and squash are excellent foods. Cut outthe growing eyes of the white potatoes, but otherwise do not peelthem! The outer half inch of the white potato is rich inpotassium and is the best part.

7 - All the greens are outstanding, but avoid too muchspinach; it is higher in oxalic acid. Enjoy broccoli, Brusselsprouts, celery, kale, collards, beet greens, turnip greens,mustard greens, and some lettuce. The deeper the greenness, themore vitamins and minerals it has. (By the way, never eatrhubarb; it is terribly high in oxalic acid which leaches calciumfrom your bones.)

8 - Fiber is very important in the diet, for the bowels andthe arteries. It can protect you from intestinal problems andheart disease. Oat bran is the best, but whole grains and othervegetable and fruit roughage is very helpful.


1 - Only eat whole grains. This includes whole-grain cerealsand breads. Never eat processed grains, such as white-flourproducts.

2 - If you can eat wheat (many cannot), make zwieback of yourbread. Place the slices in the oven and toast them until firm,but not rock-hard. This dextrinizes the starch and renders itmore digestible.

3 - Avoid toasted wheat germ, for the oils in it will berancid. Raw wheat germ should be stored in the refrigerator atthe health food store and in your own refrigerator, when youarrive home. It should smell very fresh.

4 - Oats is one of the best grains. Rye, millet, and buckwheatare also. If you are out on the road and want to have a grainwith you which is easily obtained, can be eaten as it is, and isvery nourishing, eat Cheerios. Make sure it was recentlypurchased. Many people are allergic to wheat and products madewith wheat.

5 - You are better off having a varied grain diet rather thanjust rice. Yet rice is a very good food. Make sure it isunpolished (brown rice).

6 - Chew each bite of grain products very well beforeswallowing. Digestion of starches begins in the mouth.


1 - The nuts and seeds you eat should be fresh. Rancid oil anddecaying protein are not good for you.

2 - Nuts, seeds, nut butters, seed butters, and peanut butterare very rich in protein and should only be eaten sparingly. Chewthese foods very well. This breaks the food down so the aminoacids will be better processed by the stomach acid.

3 - Most commercial peanut butter has the peanut oil removed,and cheap oils in its place. These oils are generallyhydrogenated, and thus even more dangerous. Never use peanutbutter which does not have floating oil on the top and does notsmell fresh.


According to your body's needs, use little or no added oil.But you do need vitamin F (the essential unsaturated fattyacids). The best sources are flaxseed oil and wheat germoil; second-best are sunflower seed oil, soy oil, and corn oil.Never use cottonseed oil. Safflower oil is not as good as somebelieve.


1 - For your sweetening, only use fresh fruit, dried fruit, alittle honey, or blackstrap molasses.

2 - If you want the best, eat a small amount of blackstrap atthe end of your meal. It will fill your sweet tooth, is therichest natural source of iron, and one of the richest in calciumand several important B vitamins.


1 - Salt. Some say that all the salt you need is in the food,but that may or may not be true. You may need to add a littlesalt, but do not add very much. The best way is to put no salt inthe cooking; then add a slight amount of salt to the food at thetable. Pour a little into the palm of your hand and sprinkle itwhere you want it. In this way you will get the exact smallamount you need, and no more.

2 - The type of salt to use: Regular store-bought,free-flowing salt has aluminum in it. If you cannot do better,buy iodized salt at the store (never non-iodized). Better yet,buy a non-free-flowing salt. It will cake somewhat (salt attractsmoisture). Even better, use dulse or kelp!

3 - Nova Scotia dulse comes from western Canada. By checkingaround, you can locate a food source. This is an outstandingsource of trace minerals—including iodine, as well as ofcommon salt (sodium chloride). Eat only enough to satisfy yoursalt intake needs,—and you will have supplied all youriodine and trace mineral requirements as well. Norwegian kelp isan alternate. California kelp is not as good.

4 - Certain kitchen herbs are helpful; and, when used in smallamounts, they can be used to flavor foods. This would includesage, dill, garlic powder, dried parsley, thyme, fennel seed,celery seed, oregano, marjoram, summer savory, basil, rosemary,and ginger.

5 - Cayenne is a very useful medicinal herb; but, if used morethan a very little at mealtime, this can lead to pleurisy.


Here is a brief introduction to principles concerning the useof vitamins and minerals.

1 - Always take a full vitamin/mineral supplement with everymain meal. Buy them from a source you are sure is supplying youwith new stock, that has not been on a room temperature shelf fora month or two. Keep the bottle in the refrigerator until it isused.

2 - Vitamin A: Unless you are ill and need it rightaway, use a carotene source, not vitamin A. Because it is anoil-soluble vitamin, over a period of time, you can get too muchvitamin A.

3 - Vitamin B complex: The complete B complex containsa dozen or so different, related, vitamins. Make sure you aregetting them all in your supplement(s). These are water soluble,so you can never get too much of them.

4 - Vitamin C: Ascorbic acid by itself is not as usefulas many believe. Take a "total C" formula, which alsocontains bioflavonoids (vitamin P). You will pay a little more,but it is worth it. It is also water soluble, so you cannot taketoo much. (If you oversaturate on C, the excess will be excretedthrough the bowels as a brief diarrhea. This will tell you that,just then, you have taken a little more than your body needs.This is what it means to take vitamin C "to boweltolerance.")

5 - Vitamin D: Do not take animal or fish liver oil; itcan damage your heart muscle. Instead, go out in the sunlightevery so often and you will get enough vitamin D. Vitamin D isoil soluble and is the most dangerous vitamin. It is vital thatyou have some of this for your bones, but you do not want toomuch.

6 - Vitamin E: Make sure your vitamin E supplement says"tocopherols," not "tocopheryls" which issynthetic and worthless. Do not rely on a multivitamin supplementfor vitamin E. Take vitamin E capsules, either 200 or 400 IU percapsule. Although it is oil soluble, the possibility ofoverdosing is rare in the extreme.

7 - Vitamin F: This is your essential fatty acids,which is best obtained from the flaxseed oil or wheat germ oil,mentioned earlier.

8 - The most important minerals are calcium, potassium,magnesium, iodine, zinc, selenium, and manganese. Avoidphosphorus supplements. Your body always gets all the phosphorusit needs in the food you eat; too much locks with calcium andcauses your bones to become weak.

9 - Most people need a calcium supplement. Take half aspoonful of powdered calcium twice or three times a day. Do notuse a calcium supplement which has phosphorus in it.

10 - Be careful about iron supplements. They are generally notgood for you. Especially avoid them during pregnancy! Useblackstrap instead.

11 - What about the capsules? They are made from animals fromthe slaughterhouse, generally pigs. If it is a split capsule,open and pour it into a spoon. If it is a sealed capsule, crackit in your mouth and spit out the capsule.


In summary, some of the best foods for you to eat are these:

1 - Fresh, raw, fruits. You may also wish to make some fresh,raw fruit juice.

2 - Fresh, raw, vegetables and, possibly, some moderatelycooked vegetables prepared in a small amount of water, all ofwhich will be used in the meal.

3 - Fresh, raw, vegetable juices made from carrots, beets, andpossibly some celery. This drink is outstanding! Green drink(pineapple juice and greens) made in a blender is also good.

4 - Beets, potatoes, and squash are excellent foods. Do notpeel white potatoes.

5 - Whole grain cereals or bread toasted in the oven intozwieback. Chew starches extra well.

6 - Add some supplemental fiber to your diet. You will bethankful later that you did. Fiber will help your digestivetract, colon, liver, heart, and blood vessels.

7 - A few fresh nuts and seeds, chewed extra well. Brewer'syeast is another good protein source; so are beans. Whitepotatoes are low in protein, but they are very well-assimilated.

8 - A good vitamin/mineral supplement, vitamin E capsules,calcium, plus other nutrients as needed. Each person will havespecial needs.

9 - Eat some kelp or dulse each day for iodine and other traceminerals. You do well to use it instead of salt.

10 - Drink pure water, and only between meals.

11 - Should you use milk and/or eggs? Each one will have todecide that for himself. Both are known to frequently becontaminated with disease germs. Yet some need the blood-buildingproperties in these products. It is well-known that more peopleare allergic to cow's milk or wheat than anything else. It isbest if you can work away from using them.

12 - Do not eat very much. Be relaxed and thankful, chew yourfood well; and, aside from the fresh juices or green drink, drinkall your liquids (water) between meals.


"Avoid" means do not use at all.

1 - Avoid sugar and sugar foods. This is food which has addedcorn syrup, glucose, or other sugar additives in it. Many cannedand processed foods are sugar foods. Do not eat candy.

2 - Do not use white sugar, granulated sugar, or brown sugar.

3 - Avoid spices and condiments which cause stomach upset andworse. This would include black pepper, white pepper, cinnamon,and mustard.

4 - Avoid grease. Grease remains firm at room temperature, andincludes Crisco, butter, margarine, and all meat fat.

5 - Avoid hydrogenated oils. An atom of hydrogen has beenadded to them; so, like grease, they can only be used to coatyour arteries and produce fat cells.

6 - Do not use fried foods. Anything fried in oil should beavoided. Your life is too important.

7 - Avoid rich gravies, pastries, ice cream, and all the otherdelicacies.

8 - Avoid white-flour products: cookies, biscuits, sour bread,bagels, doughnuts, soda crackers, etc. Avoid the glue foods.Along with cheese, these are the sticky, white-flour stuff whichis hard on your intestinal tract

9 - Avoid processed foods. This includes a wide variety of"food" which you will find in the store.

10 - Do not eat cheese. In order to normalize your intestinalflora, you may need a little plain yogurt for a time.

11 - Do not eat baker's yeast. This is fresh bread yeast.(Brewer's yeast and torula yeast is all right.)

12 - Avoid junk food and no-food. This includes soft drinks,cola drinks, potato chips, corn chips, and all the rest. Do notdrink non-caffeinated soft drinks.

13 - Do not eat vinegar or foods made with it (pickles andmayonnaise).

14 - Never eat meat or fish! They are heavily contaminatedwith bacteria, parasites, dangerous fat, and uric acid (urine).As soon as they are slain, the flesh begins rotting.

15 - Avoid the food additives. You will find them listed onthe labels of most all processed foods at the store. They lead toarthritic, cardiac, and cancer problems.

16 - Many people are allergic to cow's milk; you may be one ofthem. Every public health officer knows that meat and milk arethe two most contaminated and diseased foods in the country. Eggsrank close behind them. It is best to avoid them also.

17 - Do not use caffeine products. This includes chocolate,coffee, China tea (also called black tea), and caffeinateddrinks, such as Coca Cola and Pepsi Cola.

18 - Do not use nicotine products. Tobacco is responsible foran astonishing number of deaths in our world today. Avoid sidesmoke; do not be in rooms where people are smoking. Chewing snuffcauses cancer of the mouth and throat.

19 - Do not drink spiritous liquors: beer, wine, whiskey, orvodka.

20 - Do not use hard (street) drugs.

21 - Avoid medicinal drugs, to whatever extent that you can.Careful living and eating will generally help you avoid having totake them.

22 - Find the foods and other substances you are allergic to,and avoid them. The most common allergenic foods are cow's milkand wheat products.


1 - Obtain fresh air during the day and while sleeping atnight. A slight current of air should pass through your sleepingroom at night. When you have the opportunity to go outside,breathe deeply of the fresh air. Practice good posture at certaintimes. Negative ions are important for good health, and they areprimarily outside the house.

2 - Sunlight is important. Get a little every day. There is ahigher rate of breast cancer in localities where there is lesssunlight.

3 - Exercise is important; and, as everybody says, walkingoutside is the best way to get it. If you are going to dovigorous exercise, warm up first. Do some vigorous walking everyday.

4 - Rest is of vital consequence. As you grow older, try torest a little before preparing the meal. Then, when the meal isover, go outside and walk around a little.

5 - Do not do heavy reading or study just before bedtime, oryour brain will be congested and it will be harder to go tosleep. Instead, go outside and walk around in the cool night air,breathing deeply. You will more easily drop right off to sleep.

6 - Maintain a cheerful, sunny, thankful, contented attitude.This is a powerful health-building recipe.

7 - Trust in God; He is the only One who can help you throughthe problems and trials of life.

8 - You need periods of rest and relaxation every so often.Purposive living, when the objective is to help others, ispowerful for good—and excellent for your health. But do notoverwork.

9 - Cleanliness is important. Keep your yard clean, your houseclean, your clothes clean, and your body clean. Wash the outsidewith water (take a shower every day), and wash the inside bydrinking enough liquids. At certain times, take an enema orcolonic when needed, especially when you are sick. Showers aregenerally better than tub baths; they are quicker and moresanitary.

10 - Do not wear belts, corsets, garters. The clothes shouldbe supported from the shoulders, not at the waist. Men shouldwear suspenders as part of the way to avoid later prostateproblems.

11 - The right exercise of the will is crucial. You are well,you become well, you resist disease, you choose not the wrong,and choose to do the right—through the power of the will,strengthened by firm reliance on God and obedience to His WrittenWord.

12 - As much as possible, live on a scheduled routine. In thisway, you will get your meals, water, rest, exercise, and freshair. You will have time to eat, to think, and make rightdecisions. Maintaining regular hours is a great benefit tohealth. Avoid staying up late at night! Use your will and go tobed when you are supposed to.

13 - Avoid chilling or overheating. Avoid drafts. The dangeris in chilling or overheating the blood; either can causetrouble. Dress properly; keep the limbs covered. They should beas warm as the trunk.

14 - Fast occasionally. Skip a meal and just drink fruit orvegetable juice instead. If you are in good health, you can carryon your work on a lighter load till the next meal. If you arefrail, go to bed and rest. This will do you wonders in rebuildingand strengthening your body, so you will avoid later developmentof chronic and degenerative diseases.

15 - Keep your blood circulation equalized. Do not chill theextremities. Do not overeat or eat wrong foods. Maintain moderateexercise. Do what it takes to live right, and you will be richlyrewarded.

16 - Avoid anger, fear, worry, and enervation. An excellentway to ruin yourself is by indulging in excess sex or forbiddensex. Happiness comes through self-control, not indulgence.

17 - Never overdo your immune system. It protects you, only asyou do not make it work too hard in the process.

18 - Do not overwork one body part more than the others. Manyoccupational injuries occur because this rule is violated. Taketime to rest, when you are not busily working. Look a littlecloser at athletes, boxers, and karate experts. They are usuallyphysically damaged in their joints by the time they are 50. Thisis not necessary. Live well by living moderately. Too much food,too much work, and too much relaxation can each be a problem.Learn to balance it all.

19 - Have a careful attitude. Avoid falls, blows, hazards, anddangerous activities. More quadriplegia occurs from diving intoshallow water than any other single cause. Get extra rest whenyou work near sick people.

20 - Learn the distant early warning signs. What are the firstindications that you are headed toward sickness? Find out whatthey are—for yourself, your loved ones, and your children.When you see trouble coming, get extra rest; retire earlier. Skipa meal or two, go to bed and fast on water and lemon juice.

21 - Automobiles are one of the most dangerous things inWestern civilization. Treat them with care; avoid them as much asyou can. Aside from gluttony, tobacco, alcohol, and drugs, theycan maim or kill you faster than most anything in yourenvironment. If you are trying to live healthfully, they are yourprimary danger of crippling or premature death. Drive carefully,always a distance from the car in front of you. Also be watchfulof any situation in which cars are turning in or out. Twilighttimes, evenings, and night are the most dangerous.

22 - When able to do so, avoid jet lag and traveling inforeign countries. They have different intestinal bacteria, andyou can surely get sick over there.

23 - Avoid loud sounds, such as chain saws and other loudmachinery. Wear ear protectors.

24 - Avoid dust, smoke, and chemical vapors.

25 - Move out to the country, if you want the best of health!Away from the noise, the fumes, the rush and turmoil. Out towhere there is quietness, peace, fresh air, negative ions, andbetter sunlight.

26 - Do not live in the lowlands, by a creek. Do not livewhere it is always damp around the house. Settle in an upper areawhere it tends to be drier.

27 - Do not have trees close to your house. Do not have yourwindows covered up with curtains; let the sunlight come through.It purifies every room it enters. Skylight is purifying also, butlesser so.

28 - Vegetable, fruit, berry, and flower gardening is anoutstanding way to maintain your health—in several ways. Butavoid using chemical fertilizers, insecticides, and other gardenchemicals.

29 - Learn how to give water therapy (hydrotherapy)treatments. Learn how to prepare and use simple herbs. Keep a fewon hand. As we try to help others, our own health improves.


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