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Health
Recovery Program
Eighty percent of overweight adults develop diabetes; probably 75 percent
or more of these could be cured simply by following the Health Recovery
Program. Follow the program for a full year before making any exceptions.
Symptoms may clear rapidly, or very slowly over a year or more. Those
who have a flat glucose tolerance curve can expect to be more resistant
to treatment. After the year is up, gradually switch to a regular maintenance
diet, while faithfully continuing the exercise, regularity, and other
good health measures.
PHYSICAL SIGNS of Premature Aging Indicating Need for the Program
o Acne
o Overweight
o Diabetes
o Birth weight over 8 pounds
o Arthritis
o Heart rate over 80
o Allergies
o More than 5 fillings by age 20
o Slow healing
o More than 5 missing teeth by age 30
o Cataracts
o Rapid growth in early childhood
o Tonsillectomy
o Low resistance to disease with frequent colds, sore throats,
o Appendectomy boils, and skin and nail problems
o Peptic ulcer
LABORATORY REPORTS Out of Ideal Range Listed Below
o Glucose 70-85
o BUN above 15
o Thyroid 4-12
o Sodium above 140
o Cholesterol 100 + age
o WBC 3000 to 6000
o Triglycerides above 100
o Hemoglobin: Female ............10.5-12.5, Male ...............
12.0-14.75
o Uric acid above 5
USES of Diet
Use the Health Recovery Program Diet for physical symptoms and signs,
or laboratory test results suggesting a kind of metabolic problem involving
major nutrients.
SYMPTOMS
o Hay fever
o Headaches
o Shooting pains
o Unsteadiness on feet
o Dizziness
o Compulsions
o Diarrhea
o Nervousness
o Fatigue
o Intestinal gas
o Sleeplessness
o Indigestion
o Heart palpitations
o Depression
o Constipation
o A frequent sense of frustration o Sensation of pressure in (or band
around) the head
o Ringing in the ears
o Involuntary jumping or jerking
o Excessive cravings for food
o Easily impatient or irritated
o Bizarre thoughts
o Scalp symptoms (like water dripping or ants crawling)
o Inability to organize work or concentrate
o Inability to dial a telephone number without checking
For menu suggestions see Eat For Strength cookbook.
For the first year we recommend the oil-free diet.
FOODS ALLOWED
MEATS
A vegetarian diet is best. However, if meat and eggs are eaten, they
should be overcooked to try to kill germs, and blotted to remove excess
fat. Limit use in accordance with American Heart Association recommendations
to two to five times a week, except for objectionable meats such as
pork, ham, bacon, sausage, hot dogs, hamburger, canned meat spreads,
pressed meats, and canned composite meats such as Spam, which should
all be permanently eliminated. (There are acceptable substitutes.)
CHEESE
There are cheeses, butters, and sauces made from nuts, potatoes, carrots,
tomatoes, onions or other vegetables and seasonings that provide delightful
creams, spreads, and dips for vegetables, pastas and breads. Simple and
inexpensive dishes can be made from appropriate recipes. See recommended
cookbook.
HIGH PROTEIN MEAT SUBSTITUTES
These products are best used as a temporary measure while making the
change to the vegetarian diet. They are more healthful than meats, but
not as good as the unconcentrated, unrefined foods from which these products
were obtained. The meat substitutes are generally manufactured from soy
beans and grains. It should be emphasized that all concentrated foods
should be used sparingly, mainly as seasonings.
BREADS
Use only whole grains. Two or three may be mixed for a single bread.
Bread should be thoroughly cooked, and well masticated.
CEREALS
Use only whole grains. Commercial cream of wheat is not a whole grain.
If you like cream of wheat, substitute bulgur wheat or farina, or use
the recipe in EAT FOR STRENGTH for cream of wheat using whole kernel
wheat. You may also make cream of rice, cream of corn, or any whole grain.
Some other easily prepared whole grain cereals are oatmeal steel-cut
oats, granola (without oil or honey), wheat cereals, buckwheat, barley,
millet, brown rice, grits, or whole wheat macaroni. Soy spaghetti is
also acceptable.
VEGETABLES
Vegetables may be used in liberal quantities. When used in the menu as
a vegetable rather than as a main dish, the very starchy vegetables such
as Irish potatoes, corn, spaghetti, macaroni, potatoes, or dried beans
should be restricted to about 100 calorie portions. If corn, rice, spaghetti,
macaroni, potatoes, or dried beans and peas are used as a main dish,
a single serving should contain 250 to 300 calories. Very active persons,
young men, and pregnant or lactating mothers may need seconds.
MILK PRODUCTS
Milk products are not recommended. Milk sensitivity is the most common
form of food sensitivity in the United States. Many symptoms having obscure
or unknown causes have their origin in milk use. There is invariably
a stomach problem in persons with the hypoglycemic syndrome. Leaving
off milk will benefit some of these individuals more than they could
believe.
MILK SUBSTITUTES
Recommended are nut milks, soy milk made from soybeans or flour (not
commercial soy milks which are heavily sweetened), cheeses made from
nuts, flours or vegetables; and sour and sweet creams made from special
recipes. These milks may be used sparingly in cooking and in limited
quantities with meals.
MISCELLANEOUS
Green or black olives (not stuffed) and avocado (1/8 of a large one may
be eaten.)
NUTS AND SEEDS
Use all kinds sparingly, as well as their butters (peanut butter, almond
butter, sesame butter, etc.). Wash in cool water the shelled raw nuts,
and sterilize them in the oven at 225° until dry. Raw nuts, sunflower,
pumpkin, sesame seeds, and others feel gummy while drying. Stirring
occasionally hastens drying. Use nuts raw, or lightly roasted. Pumpkin
seeds are said
to be good for prostate problems.
COFFEE AND TEA SUBSTITUTES
All beverage herb teas are acceptable, such as lemon grass, gossip, lemon
mint, peppermint, etc. Postum, Caffag, Pero and other coffee substitutes
are also acceptable, but some of this type of beverage have molasses
or sugar beet residues in them. Check labels carefully. Remember that
tea and coffee should be light drinks, not hearty and rich or nourishing.
The only ingredient is water. All the rest is coloring, flavoring, or
sweetening.
ARTIFICIAL SWEETENERS
It is best to learn to eat foods in their natural, unsweetened state
as much as possible. One should cultivate the habit of leaving off sweeteners.
If the risks are taken in using these substitutes, they should be used
in small amounts, not more than the equivalent of three teaspoons of
sugar daily.
FRUITS
All fresh fruits may be used, and all fruits canned in water pack or
natural juices. Bear in mind that fruit juices should be classed as refined
foods, having had the fiber removed.
FOODS TO AVOID
SUGARS
White, brown, or raw sugar; fructose, honey (for diabetics and hypoglycemics
no type of honey can be used), syrups, jams, jellies, preserves, jello,
etc.
PASTRIES
Pies, cakes, any sweetened desserts, jello, which is only sweetened,
colored, and flavored water with a small amount of gelatin (a highly
refined protein). Learn to make your own pies and cakes healthfully from
a good cookbook using no concentrated foods.
CHEESE
Cheese is not the best food. The putrefactive process results in the
production of amines, ammonia, irritating fatty acids (butyric, caproic,
caprylic, etc.) and lactic acid. These are all waste products which cause
irritation to nerves and gastrointestinal tract. Tyramine, one of the
toxic amines produced in cheese may cause migraine headache. Certain
of the amines can interact with the nitrates present in the stomach to
form nitrosamine, a cancer-producing agent. An intolerance to lactose,
the chief carbohydrate of cheese and milk, is probably the most common
food sensitivity in America. Rennet is used in the curdling of milk for
cheese manufacture. Most rennet is obtained from the whole stomach lining
of calves, kids, or pigs, and a very small percentage from vegetable
sources.
REFINED GRAINS
White bread, buns, melba toast, crackers and saltines, cakes, cookies,
white macaroni, spaghetti, white rice, bolted corn meal, cream of wheat,
and other refined grain products. Make your own whole grain melba toast
and melba waffles. Crackers, cakes and cookies which use baking soda
or powder, eggs, milk, shortening, flavorings, colorings and sugar are
unhealthful. They can, however, be made healthfully. The whole grain
pastas require a little more cooking, but with a bit of experience the
cook handles these just as well as the white varieties.
DRY CEREALS
Granola made with sugar, honey or oil; all boxed cereals.
SWEET FRUITS AND VEGETABLES
All dried fruits (raisins, dates, figs, etc.) are concentrated foods.
It is easy to overeat on them, overloading the body with too much food.
Having overworked the digestive system, most people experience an "all
gone" feeling before the next meal. This sensation which many
do not understand results from a sort of fatigue of the digestive apparatus.
Bananas, mangoes, watermelon (difficult for some to digest), and sweet
potatoes should be avoided. Grapes if taken generously, may cause shakiness
or weakness before the next meal.
CAFFEINE DRINKS
Coffee, tea, cola drinks, and chocolate (even Sanka and Decaff). Nicotine
has been recognized as a cause of hypoglycemia. Tea and cocoa products
cause constipation. All members of this group cause problems.
SOFT DRINKS
All kinds, including powdered, bottled, etc. Fruit juices may occasionally
make up part of the fluid in some recipes, but generally water is better.
Juices should not be taken regularly at meals in large quantities as
they interfere with digestion, dump quickly into the blood stream, and
displace other, more important foods.
CONDIMENTS
Spices have a number of evil influences on the body and nervous system.
In India there is more cancer of the stomach, due to the heavy use of
spices. Many spices are capable of causing distortion of mental functions
and poor concentration. Vinegar, even the labeled apple cider vinegar,
is irritating, both to the nervous system and to body tissues. Pickles
may be prepared from a good recipe, being essentially canned cucumbers
with lemon juice and salt. All products made with vinegar, relish, mustard,
catsup, hot pepper sauce, commercial mayonnaise, and other products must
be avoided.
MEDICINES CONTAINING CAFFEINE
Anacin, A.P.C., B,C., Caffergot, Cope, Coricidin, Dolor, Empirin Compound,
Excedrin, Fiorinal, 4-Way Cold Tablets, Stanback, Trigesic, Vanquish,
and others.
SOME GENERAL PRINCIPLES
Eat a substantial breakfast and lunch; supper, if eaten, should be only
whole grains or fruit. We have found the two meal plan allows the body
the greatest opportunity to recover from the heavy work of digestion.
There should be at least five hours between meals. Do not vary mealtime
by so much as a few minutes. Take no fluids with meals. Chew well. Blood
sugar levels in rapid eaters fluctuate more widely than in those who
eat slowly, chewing their food well. Expect that hypoglycemics may be
nervous, irritable, and tend to get neurotic or self-centered, to brood
over supposed ills, and to dwell on physical or emotional symptoms. Handle
them with gentleness.
Many advise a "high protein" feeding between meals, with
a bedtime snack, and even eating during the night. This practice is
unphysiologic
and prolongs the problem. The pancreas has been overstimulated and
requires rest for recovery. It should be stimulated only at certain
specified
intervals, so that it can regain its rhythmical pattern. Therefore,
mealtimes should be very regular, with as little variation as possible,
and nothing
eaten between meals.
Do not destroy the confidence of the patient in his doctor. He may be
doing the very best he knows. Metabolic and nutrition problems are still
poorly understood by most physicians. The patient may need his physician
in other ways, and should not be needlessly cut off from him.
Caffeine and nicotine are potent stimulators of insulin production,
and must be strictly avoided. Alcohol is highly injurious, a concentrated
carbohydrate, a pancreatic stimulant, and a cellular poison. Even small
amounts accelerate aging. To get "out of control" as a hypoglycemic
does not mean that for a few hours he feels bad, and then all is well.
The hypoglycemic may require some weeks to regain a sense of well-being
after a short period of indiscretion. Some persons are highly sensitive
to any transgression of health laws. And even if no ill effect is felt,
the deterioration of the vital structures is proceeding more rapidly.
We advise that legumes (beans, peas, peanuts, etc.) and the whole grains
such as rice, be used as a main dish as often as possible, rather than
animal products. These simple and inexpensive foods are excellent sources
of protein, and have the advantage that they do not raise the blood cholesterol
or endanger the health from animal diseases. They also tend to have about
one-third less calories than even the lean meats.
Drink enough water between meals to keep the urine almost colorless.
For most people, this will average six to eight glasses a day. Drink
water no closer than about fifteen minutes before meals, and wait about
thirty minutes or more after meals. Generally the less fluid taken
with meals the better. Much weakness and fatigue are due to compensatory
water
shifts, and the person is actually "wilted" even if no thirst
is experienced.
Exercise is your best friend. Twenty minutes per day is minimal. One
hour daily is better, but on certain days three to five hours may he
needed Do not get sunburned and do not make your muscles sore with too
much exercise. Both of these are unhealthful Gradually build to a good
exercise level without ever developing sore muscles. Exercise helps keep
your appetite under control, neutralizes stress, lowers blood cholesterol,
promotes digestion, and normalizes blood sugar. Make it your companion.
Breathe deeply while exercising and meditate on nature as you work out.
DO YOU HAVE THE HYPOGLYCEMIC SYNDROME?
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Review the typical symptoms, signs, and laboratory findings given
on page one
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Typical lifestyle and pattern of surgical procedures. The typical
person has an active social life, was "in everything" at
school, and made good grades. Life has been rewarding until the present
progression
of symptoms, causing life to be unbearable.
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The five or six hour glucose tolerance test usually shows typical
abnormalities, but occasionally may not show them. No sugar should
be spilled in the urine by normal kidneys in people who do not have
diabetes.
If the blood sugar is either very high or very low in a glucose tolerance
test, suspect the hypoglycemic syndrome. The ideal range for all
values except the thirty minute and one hour readings is between
seventy and
eighty-five. Any reading above or below this ideal may mean trouble
ahead. This disease does not come on without warning. There are signals
all
along the way, from too rapid growth in infancy and childhood on
through the dental caries and teenage depressions or rebellions,
until finally
the blood chemistries show up with higher than the ideal blood sugar
and higher than ideal blood lipids (cholesterol 100 plus the age,
and triglycerides around 100 or below).
This syndrome is misnamed "hypoglycemia" which indicates a
disorder of carbohydrate metabolism. There is not a single nutrient uninvolved
in this syndrome, including vitamins, minerals, proteins, fats and water.
Some feel protein toxicity or fat overload are as important as carbohydrate
sensitivity.
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