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Guide to Holistic Nutrition (7 Step
Diet Plan)
1. OMNIVORISM
Reduce consumption of meat, poultry, game, seafood, fish,
dairy & all other animal products; where available,
buy organic meat & unpasteurised milk & dairy;
increase intake of whole-grains, fruit, vegetables, nuts,
seeds, legumes (preferably organic)
2. VEGETARIANISM
Eliminate all animals & animal products (e.g. gelatine,
shellac, animal fats etc.); milk & dairy products
are best organic; eggs are best free-range & organic
(else avoid, especially in manufactured products)
3. VEGANISM
Eliminate all milk & dairy products & products
containing dairy (e.g. whey, lactose, cream), eggs &
products with eggs, honey & products with honey; substitute,
if required, with soya/plant milk & soya products,
egg-replacer, maple/sugar/date syrup
4. HIGH RAW VEGANISM
Eliminate frozen, refined & processed food; cooked
food should account for a maximum of 50% of diet (preferably
no more than 25%); increase consumption of fresh salad,
vegetables & fruit (preferably locally-produced);
may have dried foods (e.g. sun-dried, dehydrated) if dried
at temperatures under 118 o F; nuts, seeds, legumes &
grains are best fresh, seasonal, soaked or sprouted; use
flax & hemp seeds
5. FRUITARIANISM
Eliminate root vegetables (e.g. onions, garlic, potatoes,
beetroot, radishes etc.), fungi (e.g. mushrooms, moulds
etc.), iceberg lettuce, Brussels Sprouts, yeasts, sea
vegetables and algae; substitute onions/garlic with (spring)
onion leaves/chives/herbs; ALL food should be raw/uncooked
and ideally fresh & organic; nuts, legumes, seeds
& grains should be whole, fresh, soaked or sprouted
(nuts are best bought unshelled); use dehydrated, sprouted
Essene bread; try to have a variety & balance of different
food types
6. ESSENE FRUITARIANISM / LIVING-FOODISM
All food should be vegan-organic; leaves should be collected
so as to keep the plant alive (i.e. kosher, harvesting
the outer leaves only); fruit should be gathered when
ripe and preferably immediately after having fallen naturally
or by shaking a branch; reduce consumption of grains,
legumes, nuts & seeds – increase intake of vegetables,
fruit, leaves (green – esp. dark - leaves are particularly
important for health)
7. FASTING / BREATHARIANISM
Fasting should be practised weekly preferably on the Sabbath/Saturday
(ideally water only else juices / fruit); fasting for
periods of longer duration may be undertaken (especially
in unspoilt natural environments e.g. mountains, deserts,
forests); 40-day fasts (fruit/juice/water/air-fasting)
may be occasionally employed for deep detoxification)
GENERAL RECOMMENDATIONS
1 ) Reduce food miles, avoid imported
food & buy products in season from local producers
/ farmers' markets else from markets/co-operatives/fair-traders
rather than supermarkets – best to grow your own
2 ) Avoid pesticides/herbicides/fungicides/fertilisers
& buy products grown by vegan-organic (veganic) methods
else organic over chemical methods; avoid GM (genetically-modified)
food
3 ) Choose whole-food products (e.g.
brown rice, wholemeal bread) over refined; avoid manufactured
& processed products as far as possible (e.g. hydrogenated
fats, ready-meals, convenience food, pasteurised fruit
juices/smoothies); choose food grown in the climate youlive
in (e.g. avoid tropical fruit if living in a cold temperate
climate); avoid hybrid (infertile) and seedless varieties
of fruit etc.
4 ) Avoid preserved (unfresh) products
: tins, pickles, frozen foods, tetrapaks, irradiated foods,
conserves (e.g. jams, chutneys, marmalade), artificial
preservatives
5 ) Avoid all drugs : - tobacco, alcohol,
hashish
• psycho-tropic (mind-altering) drugs (e.g.
cocaine, morphine, heroin, amphetamines, ecstasy, LSD,
mescaline, psilocybin, ketamine, GHB, amyl nitrate, ayahuasca,
salvia divinorum, peyote)
• caffeine & stimulants (e.g. tea, coffee,
cola, chocolate, guarana)
• pharmaceutical medicines (e.g. tranquillisers,
sedatives, antidepressants, antibiotics, antivirals, vaccinations,
antihypertensives, antipyretics, anticoagulants, analgesics,
diuretics, hormones etc.)
• herbal preparations (infusions/teas, tablets,
capsules, powders etc.), though these are preferable to
chemicals if absolutely necessary – better to eat
the whole, fresh plant
6 ) Avoid sugar, salt and heavily-spiced
food (eg. chillie, pepper, mustard); avoid artificial
additives (e.g. flavourings, colourings, sweeteners, preservatives,
stabilisers, emulsifiers); avoid artificial vitamins &
minerals; avoid “health-food” supplements &
“superfoods” (e.g. spirulina, blue-green algae,
ginseng)
7 ) Avoid combining many ingredients
together at the same meal; protein-rich (e.g. nuts, seeds,
pulses, legumes) and carbohydrate-rich (e.g. grains) foods
should be eaten separately, in general, with or without
vegetables/salad and fruit is best eaten by itself (the
exceptions being apples and avocados)
8 ) Avoid consumption of excessive quantities
of water – drink only if thirsty; fresh (or glass
bottled) spring/mineral/well water is best otherwise use
filtered or energised distilled; to energise water, put
in a clear bottle, shake to aerate and expose to the sun
for at least ? hour to neutralise potentially harmful
bacteria etc.; excessive water consumption strains the
kidneys and is unnecessary if eating sufficient fruit
& vegetables which are largely composed of water
9 ) Avoid carbonated drinks as these
are acidic (e.g. soda water, cola)
10 ) Do not over-eat; eat until sated
not until full/bloated/stuffed; try to under-eat if possible
but do not deny yourself adequate food too; overeating
distends the stomach, leads to excessive food-intake &
places greater demands upon the digestive process
11 ) Eat a light breakfast, if at all;
lunch should be at midday (i.e. 12-2 p.m.) and dinner
should be at sunset (i.e. 6-8 p.m.); try to eat at regular
times and not to snack throughout the day as this places
greater strain on the digestive system; try to eat food
of a variety of different colours (e.g. red tomatoes,
orange apricots, purple broccoli-the rainbow diet) and
densities (e.g. nuts, seeds, leaves-the chakra diet)
12 ) Vegetables, if cooked, should only
be lightly cooked (the longer and greater the degree of
cooking the greater the loss of nutrients); lightly steam
or stir-fry in preference to roasting/baking/boiling
13 ) Avoid using microwaves to heat food
– this irradiates food and denatures / destroys the
nutrients
14 ) Avoid yeast-fermented products where
possible (e.g. leaven bread); cultured and naturally-fermented
products are acceptable (e.g. nut or seed milk / yoghurt
/ cheese, sauerkraut)
15) Avoid excessively packaged food or
plastic food-wrapping; avoid storing food in plastic or
metal (choose glass or ceramic); avoid leftovers; eat
as closely to the preparation of food as possible
16) Limit intake of tomatoes & potatoes
to 1-2 per day maximum as these belong to the deadly nightshade
family and contain poisonous alkaloids
17) Try to incorporate hemp or flax seeds
(linseed) into your diet as these are good sources of
essential fatty acids and (with sesameseeds) amino acids;
they should ideally be pre-soaked to remove phytates
18 ) Try to eat some wild food such as
dandelion, nettles, thistles, mallow, purslane, crab apples,
wild plums, hazels etc. as these have greater energy than
cultivars
19 ) Try daily to include vitamin-rich,
fresh sprouts : alfalfa, mung beans, lentils, chick peas
etc.
20 ) Chew food well; eat in a relaxed
mood (not when stressed/angry/rushed) & pleasant environment.
NOTES
The above are guidelines only and are
not intended to be followed dogmatically. They are, to
a degree, ideals and it takes, depending on the individual
& his/her degree of consciousness/spiritual evolution,
days/weeks/months/years/lifetimes to accomplish them.
The more unhealthy a lifestyle an individual has previously
led, the harder it will be to change habits and the longer
it may take although, paradoxically, the more important
it is for him/her to embark on a process of detoxification.
All unnatural foods lead to build-up of toxins in the
body and hence to disease – natural foods help eliminate
toxins and prevent their build-up and damaging the body.
It is better to cut-out than cut-down and to cut-down
than to do nothing. A gradual transition may help lessen
any symptoms of the detoxification process (e.g. weight
loss, runny nose, headaches, lethargy, bad breath, foul
stool/urine/breath/body odour, malaise, spots, sores).
Listen to your body's needs and eat the sort of food &
amount you feel drawn to – this may change from day-day,
week-week, month-month, season-season & year-year.
It should be easy to accomplish steps
1 & 2; with more commitment step 3; and with further
dedication steps 4 & 5. Steps 6 & 7 depend more
on circumstances (e.g. access to land to be able to grow
food, ability to observe a Sabbath day of rest). This
is only a general guide and it is possible to practise
parts of different levels e.g. 5 & 7 etc.). The general
recommendations should be observed as far as possible
according to each individual's will-power, budget and
access to fresh, local food. It should be easier to follow
a natural diet in “less-developed” countries
/ the countryside than in “developed” nations
/ cities.
EXAMPLE RECIPES
Breakfast
• Fresh fruit - citrus fruit (grapefruit, orange)
; melon (should be eaten alone); banana, guava, papaya;
apple, pear, plum, cherries
• Muesli / Swiss Breakfast - oat & wheat-flakes,
apple, nuts, raisins/sultanas, soaked overnight in water
and warmed
• Porridge / Scottish breakfast - oat-flakes
(“Jumbo” oats) soaked overnight in water and
warmed
Lunch
Large green salad – cucumber, tomato, lettuce, cabbage,
celery, rocket, spinach, watercress, sprouts, sweet peppers
(not unripe green ones), mustard-&-cress, parsley,
coriander, asparagus, leeks, sweetcorn, courgette, cauliflower,
broccoli, Chinese leaf, mangetout, sugar snap peas, peas,
green beans, herbs, sprouts
• Accompaniments : Essene bread; crackers;
seed / nut cheese; hummous; tahini
• Salad Dressings : olive oil & lemon juice
/ pesto / sesame oil
Dinner
• Fruit salad
• Raw vegetable soup
• Nut or seed butter / cheese / yoghurt &
Essene Bread
• Crudites (e.g. broccoli, cauliflower, courgette)
& hummous / guacamole / salsa
Bibliography : Raw-Foodism
“The Gospel of Peace of Jesus Christ
by the Disciple John” translated by E. Szekely
“Nature's First Law : The Raw-Food Diet” &
“The Sunfood Diet Success System” by David Wolfe
“Spiritual Nutrition and the Rainbow Diet” &
“Conscious Eating” by Gabriel Cousens
“Raw Energy” by Leslie & Susannah Kenton
“12 Steps to Raw Foods” by Victoria Boutenko
“Living Foods for Optimum Health” by Brian Clement
“Survival into the 21st Century” by Viktoras
Kulvinskas
“Natural Hygiene” by Herbert Sheldon
“Blatant Raw Foodist Propaganda” by Joe Alexander
“Hooked on Raw” Rhio
“The Raw Gourmet” by Nomi Shannon
“H.E.M.P.: Healthy Eating Made Possible” by
Paul Benhaim
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