Based on the LDS Food Guide found in D&C 89Also known as the Word of Wisdom

You Earn the Right for Herbs to be your medicine by following a healthy diet

plan.

Foods to focus on: Foods that have been created by God and as close to their natural state as possible.

Foods to Avoid: + Tea, tobacco, hot drinks + Unnecessary processing, additives

and food coloring, artificial sweeteners and genetically

+ Modified organisms/foods (GMO)

All wholesome herbs (the plant kingdom) are ordained for the

Constitution (health—the ability to withstand disease), nature and

use of man

Animal Products are to be used sparingly

GrainIs the staff of life tobe used in times of

famine and excess hunger

Fruit

Used in season

All Wholesome Herbs

Vegetables Plant Oils

Plant Proteins

Herbs and Spices

Organic vegetables of all colors and varieties Use raw, steamed, baked, stir-fried, or juiced vegetables

plentifully. While it is best to have the majority of the vegetables you

eat in raw form to benefit from the enzymes, cooked vegetables are also beneficial to the diet.

Storage and Use+ Buy only sprouts kept at refrigerator

temperature. Select crisp-looking sprouts with the buds attached. Avoid musty-smelling, dark, or slimy-looking sprouts.

+ Refrigerate sprouts at home. The refrigerator should be set at no higher than 40 degrees Fahrenheit (4 degrees Celsius).

+ Wash hands with warm water and soap for at least 20 seconds before and after handling raw foods.

+ Rinse sprouts thoroughly with water before use. Rinsing can help remove surface dirt. Do not use soap or other detergents

Meal Planning with Sprouts

+ Sprouts should be eaten with every large meal all year long, even when you have fresh fruits and vegetables

+ Sprouts and raw vegetables are especially important in meals with protein

+ Sprouts are considered as vegetables in the Meal Planning Guide for Breakfast and Lunch Menus

+ Sprouted beans will GREATLY improve digestibility

Sprouts are one of the most complete and nutritional of all foods tested. The nutritional value was discovered by the Chinese Thousands of Years ago.

Enzymes + Sprouts have a high enzyme concentration

+ Enzymes, which are made out of vitamins and minerals, are the most vital factor that sustains our body’s life processes.

+ It is the loss of the body’s enzymes which decreases the life processes in the cells.

+ Sprouts preserve our body’s enzymes, which is extremely important

+ Sprouting increases the enzyme content in these foods enormously, to as much as forty-three times more than non-sprouted foods.

Nutrients

+ Sprouts are pre-digested, meaning they have a higher biological efficiency value

+ The sprouting process created chlorophyll

+ Regenerating effect on the body from the high content of DNA, RNA, protein and essential nutrients

+ Sprouted foods are the most reliable year-round source of Vitamins A, B, C

+ Sprouting grains and seeds GREATLY increases the amount of these vitamin

+ Increased nutrients in sprouts will keep your immune system strong all year

+ Making your own sprouts will retain the highest food value—sprouts lose food value when stored at room temperature

The Best oils include:

Extra Virgin Olive OilOrganic flax seed oil Grape seed oil (for cooking)AlmondCanolaCoconutPeanutSunflower or Safflower

+ Rancid oils are considered poison for the body. They will introduce many free radicals into a blood stream and contribute to heart disease

+ Store oils in a cool, dark place to avoid rancidity. Never re-use a heated oil

Look for “expeller pressed”. Avoid hydrogenated oils!

Fermented Soy products are easier to digest.

Foods from the plant kingdom that are high in protein

include:

LegumesNuts and Seeds

QuinoaMillet

Buckwheat (Kasha)Wild RiceAmaranth

Farro and Teff

Unfermented Soy products

Fresh or dry soy beansSoy nutsSoy milk

Non-fermented tofu

Use fermentedSoy products only

Natto

TempehMiso

Soy Sauce(avoid chemically derived

Soy sauce)

Not only do herbs and spices enhance the flavor of foods, but they can also be used with judgment and skill” to improve health

Look for fresh herbs or dehydrated herbs that

have been handled with care, low temperatures, and low pressure, and NOT

irradiated

Guidelines for selection of meat products + Buy only organically raised meats+ Keep red meat consumption to a minimum (once a week,

preferably less)+ Use organic range chicken, game meat, or turkey+ Rely on fresh ocean fish because they have not been raised on

hormones and antibiotics. Consult Steinman’s book, Diet for a Poisoned Planet (1990) for the least toxic fish.

+ Eating more than one small portion of meat per day is excessive high stress protein intake

Jack Tips, 2004The Pro-Vita Plan, pg. 207

Eggs—Use yard (cage-free) eggs Ideal final temperature—between 180—

200 F Cooked properly, yard eggs used a

couple of times a week provide a high quality protein and build tissue integrity.

Poaching is one ideal method for cooking

eggs

Milk Products Milk allergies are common Many nutritionists are against the use of

processed cow’s milk in the diet because it is a high-stress food

Low-stress dairy products include cheese

made from organic milk, feta cheese, low-fat or non-fat cottage cheese, and yogurt. Use organic butter.

Seven Rules for Optimal Protein Digestion 1) Eat protein early in the day2) Eat small portions3) Combine with a variety of vegetables4) Avoid eating proteins with carbohydrates5) Drink minimal liquids with protein meal6) Do not snack on protein 7) Avoid eating fruits with protein meals

Staff of life”: Staff refers to a large heavy stick to be used as a support while walking. Staff of life refers to support, providing energy to the body

When used appropriately, grains provide essential

nutrients and energy to the body When the body has been nourished by a plant-based

diet, whole grains will support the health of that body during times of famine

Is the staff of life to be used in times of famine and excess hunger

Grains include: WheatSpeltTriticaleOatsBarleyKamutRye Grains are best used in

meals later in the day, without protein.

Wheat for Man—Wheat provides a balance of high quality nutrients to sustain life.

Today’s wheat has been genetically modified is more allergenic than the original wheat grain. Many people experience improved health by eliminating wheat from their diet.

Spelt: The most superior grain food available today. It

is an ancient grain unaltered by civilization. It has not been degenerated by hybridization or generation-after-generation exposure to pesticides and chemical fertilizers.

Spelt offers more protein that can be digested easilySpelt increases the body’s resistance to infectionSpelt is one of the best sources of fiberSpelt provides nutrients for healthy brain chemistry

Whole Grain Carbohydrates play an important role in the body for proper energy metabolism. Carbohydrates do not build healthy tissues, or the immune system or antibodies. They do not build enzymes systems, nor do they make hormones.

Whole grains provide Minerals, Fiber, B vitamins: Provides a

controllable supply of energy. Complex carbohydrate provides fuel at the proper rate for human metabolism.

Refined carbohydrates (refined grains) place a great stress on

the body

Guidelines for using fruits: Eat fruits alone or as a meal, but avoid

combining with heavy starch or heavy protein foods.

Use fruits when your urinary pH registers

excessive acid (5.5 or below) since most fruits are alkalizing and can help balance the acid pH. Cranberry is an exception and is an acidifier. This is why people drink Cranberry juice to overcome bladder infections

Using fruit “in the season thereof” works with

the natural, seasonal cycle of nutrition Fruits are typically eaten for breakfast, but

fruits actually work best with the body pH cycles when eaten in the afternoon or evening.

Fruit is an enjoyable, refreshing food that can

be used for in between meal snacks.

Enjoy the abundance of fruit in season. Eat organically grown fruits liberally in season.

The ideal preservation method for fruits for

later use is freezing or dehydrating. These methods maintain the nutritional value of fruits.

Fruit, more than any other food, brings to the body the “essence of the seasons” or the particular minerals and enzymes for the body to adapt to the change of seasons.

Jack Tips, 2004 The Pro-Vita Plan, pg. 104

Breakfast and Lunch Menus Eat protein foods before 2:00 pmAvoid combining proteins with carbohydrates Use less that 20% grains in

these meals

All Wholesome Herbs

Animal Products

All Wholesome Herbs

Plant Proteins

Grains

Combine Vegetables, Oils, Herbs with Grains for an easy to digest meal

before bed time

Fruits

Eat a single fruit or combination of fruits for an easy to digest – alkalizing meal to help you sleep

or

Avoid protein snacks—such as cheese, nuts, peanuts, or meats. These deplete the body’s digestive powers

The desire for in-between meal snacks usually decreases when following this food plan

If snacking is a need, use this time to boost nutrition with fruits, vegetables or whole grains.

Whole Grains

Raw Vegetables

Single Fruits or Freshly

squeezed juice

All single vegetables and

juices

+ If fasting causes headaches or fatigue, this is a signal that the body cannot maintain proper blood sugar or it is releasing toxins. Try drinking only fruit juices or eating only fruit as you begin fasting. Over time it will become easier to have a complete fast for one day.

+ A one day fast is typically a full 24 hour period. This means that you eat supper before you go to bed. Begin fasting as you awaken the next day and do not break the fast until the next morning at breakfast.

+ ·

+ A one-day-a week fast eliminates the need for prolonged therapeutic fasts unless a person just wishes to fast at length for some special reason.

+ People with diabetes or hypoglycemia may need to tailor the fast to individual circumstances. Light foods, soups and vegetable juices may be necessary to keep these people active and still accomplish the purpose of digestive rest.

+ A one-day-a-week protein fast is always advisable, even if one chooses not to participate in a full fast. Avoiding protein for 24 hours one day each week will give the digestive system a welcome rest.

It is a good idea to NOT eat one day each week. This allows the body the chance to rest and cleanse itself.” Dr. Jack Tips