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Characteristics of Traditional Diets |
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1. The diets of healthy, nonindustrialized peoples contain no refined or denatured foods such as refined sugar or corn syrup; white flour, canned foods, pasteurized, homogenized, skim, or lowfat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins, or toxic additives and colorings. |
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2. All traditional cultures consume some sort of animal food,, such as fish and other seafood; land and water fowl; land and sea mammals; eggs; milk and milk products; reptiles; and insects. The whole animal is consumed-- muscle meat, organs, bones, and fat. |
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3. The diets of healthy, nonindustrialized peoples contain at least four times the minerals and water-soluble vitamins, and TEN times the fat-soluble vitamins found in animal fats (vitamin A, vitamin D, and Activator X) as the average American diet. |
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4. All traditional cultures cooked some of their food but all consumed a portion of their animal foods raw. |
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5. Primitive and traditional diets have a high food enzyme content from raw dairy products, raw meat and fish; raw honey; tropical fruits; cold-pressed oils; wine and unpasteurized beer; and naturally preserved, lacto-fermented vegetables, fruits, beverages, dairy products, meats and condiments. |
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6. Seeds, grains, and nuts are soaked, sprouted, fermented, or naturally leavened to neutralize naturally occurring anti-nutrients such as enzyme inhibitors, tannins, and phytic acid. |
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7. Total fat content of traditional diets varies from 30% to 80% of calories but only about 4% of calories come from polyunsaturated oils naturally occuring in grains, legumes, nuts, fish, animal fats, and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids. |
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8. Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids. |
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9. All traditional diets contain some salt. |
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10. All traditional cultures make use of animal bones, usually in the form of gelatin-rich meat broths. |
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11. Traditional cultures make provisions for the health of future generations by providing special nutrient-rich animal foods for parents-to-be, pregnant women and growing children; by proper spacing of children; and by teaching the principles of right diet to the young. |
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Dietary Guidelines |
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1. Eat whole, unprocessed foods.
2. Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
3. Eat wild fish (not farm raised) and shellfish from unpolluted waters.
4. Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses and fresh and sour cream. (Imported cheeses that say "milk" or "fresh milk" on the label are raw.
5. Use animal fats, especially butter, liberally.
6. Use traditional vegetable oils only--extra virgin olive oil, expeller-pressed sesame oil, small amounts of expeller-pressed flaxseed oil, and the tropical oils--coconut oil, palm oil, and palm kernel oil.
7. Take cod liver oil regularly to provide at least 10,000 IU vitamin A daily.
8. Eat fresh fruits and vegetables--preferably organic--in salads and soups, or lightly steamed with butter.
9. Use whole grains, legumes, and nuts that have been prepared by sprouting, soaking, or sour leavening to neutralize phytic acid, enzyme inhibitors, and other anti-nutrients.
10. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages, and condiments in your diet on a regular basis.
11. Prepare homemade meat stocks from the bones of chicken, beef, lamb, and fish and use liberally in soups, stews, and sauces.
12. Use filtered water for cooking and drinking.
13. Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
14. Make your own salad dressing using raw vinegar, extra virgin olive oil, and a small amount of expeller-pressed flax oil.
15. Use natural sweeteners in moderation, such as raw honey, maple syrup, date sugar, dehydrated cane juice (sold as Sucanat and Rapadura), and stevia powder.
16. Use only unpasteurized wine or beer in strict moderation with meals.
17. Cook only in stainless steel, cast iron, glass, stoneware, or good quality enamel.
18. Use only natural, food-based supplements.
19. Get plenty of sleep, exercise, and natural light.
20. Think positivie thoughts and practice forgiveness. |
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