The God Awakening Diet
The God Awakening Diet
The God Awakening Diet
GOD-AWAKENING
DIET
Reversing disease
and saving the planet
with a
plant based diet
AQIYL ANIYS
Copyright © 2016 Natural Life Energy LLC
All rights reserved
ISBN-13: 978-1530991846
ISBN-10: 1530991846
CreateSpace Independent Publishing Platform, North Charleston, SC
ACKNOWLEDGEMENT
CHAPTER 1: CONNECTIVITY
CHAPTER 2: EXCESS ANIMAL PROTEIN DESTROYS THE BODY
CHAPTER 3: ANIMAL-BASED PROTEIN AND CANCER DEVELOPMENT
CHAPTER 4: THE PROCESS OF CANCER DEVELOPMENT
CHAPTER 5: MEAT-CENTERED DIETS ARE HARMFUL TO ANIMALS AND PEOPLE
CHAPTER 6: MEAT-CENTERED DIETS ARE DESTROYING THE EARTH’S ECOSYSTEM
CHAPTER 7: THE BUSINESS OF NUTRITION PROMOTES THE OVERCONSUMPTION
OF MEAT, UNNATURAL FOOD PRODUCTS, AND VITAMIN SUPPLEMENTS
CHAPTER 8: INSTEAD OF BEING A PART OF GOD/THE SOURCE/NATURE, WE ARE
NOW APART
CHAPTER 9: DR. SEBI AND THE POWER OF NATURAL PLANT-BASED FOODS
CHAPTER 10: UNDERSTANDING THE ROLE OF PH IN THE BODY
CHAPTER 11: OVERCOMING DOUBT BEFORE ADOPTING A PLANT-BASED DIET
CHAPTER 12: MY PATH BEFORE THE PLANT-BASED DIET
CHAPTER 13: DECONSTRUCTING THE PLANT-BASED DIET
HYBRIDIZATION AND GENETIC MANIPULATION
PROCESSED FOODS
PARTIALLY HYDROGENATED OILS
“GENERALLY RECOGNIZED AS SAFE” (GRAS) FOOD ADDITIVES ARE NOT
NECESSARILY SAFE
THE LOW-CARB DIET, NATURAL CARBOHYDRATES, AND PROCESSED
CARBOHYDRATES
Fructose in Fruits
High-Fructose Corn Syrup
Refined Complex Carbs
Complex Carbs and Simple Carbs
VEGETABLES AND MICRONUTRIENTS
Vitamin B12 Supplementation May Be Necessary for Many
VITAMIN D AND HEALTH
Getting Vitamin D from the Sun
UV Index, Skin Type, and Vitamin D Production
UV Index Recommendations
Skin Type and Sun Exposure
Vitamin D2 or Vitamin D3
VEGETABLE FAT AND VEGETABLE PROTEIN
GENETICALLY MODIFIED ORGANISMS’ (GMO) EFFECTS ON OUR HEALTH
CHAPTER 14: THE CHINA PROJECT—DISEASES OF AFFLUENCE AND DIETARY
LIFESTYLE
CHRONIC INFLAMMATION
THE SKINNY ABOUT FAT AND INFLAMMATION
CHAPTER 15: THE GOD-AWAKENING DIET (GAD)
NUTRITIONAL GUIDE
Protein:
Milk:
Energy
Cleansing
Oils
Seasonings
Herbal Teas
Sugars
Cleansing Herbs:
HERBAL CLEANSE
SHORT-TERM JUMP-STARTER ORGAN CLEANSES
Colon Cleanse
Kidney Cleanse
Small-Intestine Cleanse
Liver-and-Gallbladder Cleanse
MY PLANT-BASED DIET
THE PROCESS
Birth of the “Bam Bam” Juice
Meal Plan
CHAPTER 16: LEARNING TO EAT FOR HEALTH FIRST
CHAPTER 17: RECIPES
WATER
JUICES AND SMOOTHIES
“Bam Bam Juice”
BerLime (Juice)
GinApple (Juice)
Nice and Dandy (Juice)
Calla Loo Loo (Smoothie)
Spicy Loo Loo (Juice)
Sweet Dream Strawberry (Smoothie)
Sweet and Tangy (Smoothie)
Sticky Prickly (Smoothie)
Goji Berry Tart (Smoothie)
Tamarind Tart (Juice)
Strawberry Sour (Juice)
M8 Spicy (Juice)
Ginger Revival (Juice)
FOOD DISHES
Quinoa
Vegetable Stuffed Quinoa with Steamed Zucchini
Stuffed Bell Peppers
Seasoned Wild Rice
Roasted Large Cap Portobello Mushrooms and Yellow Squash
Spelt Spaghetti
Butternut Squash Plum Tomato Spaghetti Sauce
Simply Chayote Squash
Vegetable Medley Sauté
SOUPS
Chickpea Butternut Squash Soup
Butternut Squash Ginger Soup
Cream of Avocado Mushroom Soup
SALADS
Kale, Mushroom, Walnut, Avocado Salad
Chickpea Salad
Quinoa and Chickpea Salad
Mix Mix Alkaline Veggie Salad
NUT MILK
Almond, Brazil Nut, Hempseed, or Walnut Milk
CHEESE
Brazil Nut Cheese
TEAS
Elderberry Tea
Soursop Tea
Ginger Root Tea
Red Raspberry Leaf Tea
Dandelion Root or Leaf Tea
I Am Woman Tea
Me Man Tea
CHAPTER 18: BACK TO GOD/THE SOURCE/NATURE
ABOUT ME
NOTES
THE GOD-AWAKENING DIET
CHAPTER 1:
CONNECTIVITY
I have encountered much more than I had ever expected while on my plant-
based-diet journey. My journey had become so eye-opening that it led me to
become a plant-based-diet health activist. My journey started as an attempt to
improve my health and led to an expected increase in energy, endurance,
mental clarity, and emotional well-being, as well as a greater connection to the
world around me. My plant-based journey has helped to remove the I from me
and has strengthened my conscious connection to that which unifies life.
This unification is conceptualized in various ways, and to reduce the
likeliness of argument, I will refer to this unifying force as God/The
Source/Nature. My simple change in diet is responsible for me viewing the
world and life as a unified force made up of many parts that naturally work
together with synergy. This connectivity and synergy is represented in natural
patterns that some recognize and few truly understand.
An example of this is the way birds fly in a V pattern. It is undeniably very
beautiful that a flock of birds can synchronize and fly in this pattern, and they
are able to do this without the level of intelligence that humans have. Scientific
studies have discovered that these birds interact and flow with air currents
generated by the flapping of their wings.[1] As the bird in front flaps its wings,
it generates upward currents of airflow behind it. The bird that is behind that
bird will fly in that current, which gives that bird a lift; it doesn’t have to work
as hard to fly. This allows the bird that is behind to conserve energy. The bird
that is in front will switch positions with the bird or birds that are behind, and
this will allow the bird in front to also rest and conserve energy.
The birds reveal the natural patterns that are generated by the flapping of
their wings, and they work with and use the patterns to generate more efficient
work than they would if they were flying by themselves. The birds are able to
fly longer distances than if they were flying solo because they are able to
conserve more energy by flying in the upward currents. There is no separation
between the birds and the air they fly through, and when they work with the
forces of God/The Source/Nature as a unit, they produce synergy in their work;
they accomplish more than they would on their own.
These subtle patterns of connectivity and interdependence exist throughout
all of life, but we often overlook them. Our relationship to the sun comes to
mind when I think about how we overlook this connectivity. The sun plays an
extremely important role in supporting our vitality and homeostasis, but today,
in most of our societies, the sun is just an object in the sky that gives light to the
day. In the ecosystem of the world we live in, the sun is much more than that. It
is known that the sun is vital to the life of plants. Plants convert sunlight into
chemical energy through a process called photosynthesis, to supply plants with
food.[2]
Many people don’t realize the sun is as important for human health as it is
for the health of plants. Our natural source of vitamin D is attained through our
special relationship to the sun. Our bodies produce vitamin D naturally when
our bodies absorb UVB radiation from sunlight. This produces a chemical
reaction in the skin that transforms cholesterol in the body into vitamin D. Our
natural connectivity to the sun is vitally important for us maintaining
homeostasis in the body.[3], [4] Homeostasis is the tendency toward a
relatively stable equilibrium between interdependent elements, and the body
continuously works toward accomplishing that state. Homeostasis is equated
with health, and the body works to maintain this state of health by using natural
elements and compounds derived from the ecosystem we are a part of to fuel
and maintain cell health. Vitamin D is one these compounds and may very well
be the most important compound for sustaining homeostasis in the body.[5]
This vitamin that is provided to us easily and freely by just being in the
grace of God/The Source/Nature’s sunlight, does so much more for our overall
health than science previously supported. Traditional medicine has been aware
of the special relationship of humans to the sun and its support of our mental
and physical health. African cultures, like the ancient Egyptian dynasties and
their depictions of sun gazers, attest to this understanding.
Until recently, Western science focused mostly on vitamin D’s role in
helping the body absorb calcium in supporting bone health and strength.
Scientific studies now show that vitamin D is involved in much more than this,
which has led to revised recommendations.
New scientific studies show that vitamin D deficiency has been linked to
an increased risk of death from cardiovascular disease, asthma, cognitive
impairment like Alzheimer’s disease, autoimmune disease like multiple
sclerosis, cancer, chronic inflammatory diseases, Crohn’s disease, depression,
hypertension, and type 1 and type 2 diabetes. God/The Source/Nature has
provided us with the healing power of sun to help us avoid these diseases, but
we have lost sight of this connectivity and now actually run away from the sun.
We run away from the sun with good reason. The industries we develop
destroy the natural balance of our earth’s ecosystem that God/The
Source/Nature has given to all life on earth.
Our atmosphere was balanced with elements and compounds that allowed
in just the right amount of radiation and heat to support the ecosystem that
developed on the planet earth. Human intervention has disrupted that balance
by developing products and industries that release pollution containing
chlorofluorocarbons (CFCs) and hydrochlorofluorocarbons (HCFCs) into the
atmosphere that deplete the protective ozone layer.[6], [7] Giving way to
technology and industrial advances over understanding and protecting the
natural patterns that exist in life has its repercussions. The depletion of the
ozone layer results in increased risk of skin cancer and malignant-melanoma
development humans and animals. The depletion also results in tree, plant, and
marine-life damage.[8]
We live in or are influenced by a technical and industrial Western-
dominant paradigm that is focused on manipulating natural patterns of life,
often at the expense of the natural God/The Source/Nature patterns that already
exist. The paradigm’s influence is so strong that we often overlook or pay little
attention to the natural patterns that exist right in front of our faces, patterns that
we are a part of.
My adoption of a plant-based diet is greatly responsible for my change in
paradigm from seeing myself as apart from God/The Source/Nature to seeing
myself as a part of God/The Source/Nature. Seeing myself as part of the
connectivity and synergy of life involved a leap of faith spearheaded by the
philosophy of the herbalist Dr. Sebi. It was a leap of faith because the
knowledge of traditional medicine founded on the healing power of plants was
also hidden for me by a reductionist paradigm geared toward promoting
research that isolates properties of components with the purpose of developing
technology, ultimately for economic gain. This paradigm supports research that
will produce technology for economic gain over research that will prove the
natural healing ability of plants, which would ultimately cut into the profits
made from selling technology. The truth often becomes muddied in this
process, which often makes it difficult to find the real truth when it comes to
nutrition and healing.
The consumption and promotion of meat protein is a prime example. The
alarming increase in meat consumption is greatly responsible for the
destruction of our ecosystem as well as the destruction of our bodies, which I
like to refer to as the temple of God/The Source/Nature. As a global society,
our increased meat production and consumption is directly and indirectly the
most destructive thing to the natural God/The Source/Nature patterns
established in our bodies and in the world.
I know this might seem farfetched, but let’s take a look at the development
of the meat industry, our constructed paradigms about the importance of animal
protein, and the way the politics, economics, and manipulation of scientific
research destroys our health and the world around us.
CHAPTER 2:
The type of veganism that people practice also impacts their health benefits.
There are two types of vegans—ethical vegans and dietary vegans. Ethical
vegans don’t eat animal products because they feel it is animal cruelty. Dietary
vegans don’t eat animal products because animal products are detrimental to
good health. Dietary vegans are more concerned with eating the best plant-
based foods that will support health, but ethical vegans might not be concerned
with eating the healthiest foods. The latter may eat a lot of processed and junk
plant-based food, and this can be as harmful as a diet heavily centered on meat.
Processed plant-based foods can contain one or more harmful additives
than can include partially hydrogenated oils, processed carbohydrates, high-
fructose corn syrup, synthetic sugars, additives, or preservatives. Types of
processed foods—including meat—are hamburgers, hotdogs, candy, pastries,
fast food, processed-grain cereals, and energy drinks.[100] The processing of
plant-based foods either alters the plant product’s life-sustaining components,
or adds foreign substances that cause harm to the body.
PARTIALLY HYDROGENATED OILS
Along with the FDA making the food labeling of partially hydrogenated oil
mandatory in 2006, in 2013 the US Food and Drug Administration went a step
further and set in motion its plan to eliminate trans fats from processed foods.
The FDA cited a CDC statistic that the elimination of partially hydrogenated
oils from the food supply “could prevent 10,000–20,000 heart attacks and
3,000–7,000 coronary heart disease deaths each year in the United States.[109]
As part of the 2013 initiative, the FDA removed partially hydrogenated oil’s
“Generally Recognized as Safe (GRAS)” status.[110] Partially hydrogenated
oil was given the GRAS status that allowed it to be added to processed food.
An important question that should be asked is, “How did this harmful
substance get this status in the first place?”
Most of the public accepts that the food additives they eat are healthy,
since they are allowed in food. Most would think there are checks and
balances in place to stop harmful substances from being added to food. This is
not the case though. Manufacturers of food additives determine if their
additives are GRAS and are safe for consumption. There are no checks and
balances in place to verify that the additives are actually safe. Food-additive
manufacturers also do not have to inform the FDA or the public that they had
developed a food additive and that only they determined it to be safe.[111],
[112] This is a very dangerous process since a manufacturer would have no
incentive to deny giving its own product the GRAS status, which would stop it
from bringing its own product to market. This is not an isolated incident, and
there are many other food additives, like the carbohydrate high-fructose corn
syrup, that have been found to be harmful.[113]
THE LOW-CARB DIET, NATURAL CARBOHYDRATES, AND
PROCESSED CARBOHYDRATES
Fructose in Fruits
The consumption of natural complex carbs and simple carbs can be supportive
of health. Practitioners of a plant-based diet have consumed these carbs in
different amounts, depending on their philosophical approach. Natural simple
carbs, fruits, were digested quickly, which minimized the amount of time they
remained in the body. This helped greatly to regulate weight gain and kept
energy levels constantly high. Consumption of large amounts of simple carbs
supported the philosophy of eating five to six small meals a day to promote
high energy and metabolism and to reduce strain put on the digestive system.
Natural complex carbs, grains and legumes, were digested more slowly,
and since they stayed in the body longer, they had more of a chance to go
through the whole glucose-conversion process and contribute to weight gain.
[123] Both simple carbs and complex were converted to glucose for energy
and were stored as glycogen in the liver and muscles. After glycogen storage
became full in the muscles and liver, excess complex carbs were converted to
triglycerides and were stored in fats cells.[124]
All starchy foods were not created equal. The consumption of foods like
quinoa and garbanzo beans that was high in resistant starch (RS) was
preferable to starchy foods like white potatoes because of their high glycemic
load.[125] The resistant starch in quinoa was digested in the colon by
intestinal bacteria, instead of in the small intestine like the starch that is
converted into glucose in white potatoes. The beneficial bacteria’s digestion of
resistant starch produced short-chain fatty acids such acetate, butyrate, and
propionate feed the cells of the colon and other organs. The production of
short-chain fatty acids in the colon[126], [127] resulted in stimulating blood
flow to the colon, absorption of minerals into the bloodstream, and the
inhibition of the growth of harmful bacteria. A diet of natural complex and
simple carbs that promotes high energy, easy digestion, a strong digestive tract,
and weight loss and control would consist of mostly simple carbs attained
from eating whole fruit, and a small quantity of complex carbs from foods like
quinoa and garbanzo beans that contain more resistant starch.
VEGETABLES AND MICRONUTRIENTS
Simple and complex carbs are the body’s main sources of energy, called
macronutrients. Fruits and root vegetables are concentrated with carbohydrate
energy macronutrients and contain micronutrients to a lesser degree. Green
leafy vegetables contain carbohydrate energy macronutrients to a lesser
degree, and vitamins, minerals, and phytonutrients to a larger degree.
Vegetables are the primary source of micronutrients in a whole-food, plant-
based diet. Vegetables in a well-balanced whole-food, plant-based diet
deliver all the vitamins and minerals that are needed to support homeostasis,
and there is no need to supplement with vitamins, except vitamin B12. Vegans,
vegetarians, and carnivores all likely can benefit from vitamin B12
supplementation.
Vegetables, like amaranth, kale, mustard greens, onions, and sea
vegetables, are the most concentrated micronutrient plant-based foods.
Vegetables are best sources for micronutrients and are specifically better
sources for micronutrients than vitamin supplementation. The natural
combinations of nutrients put in place by God/The Source/Nature in vegetables
produce synergy that doses of single nutrients do not provide. Science in fact
shows that unnatural concentrations of nutrients can lead to higher rates of
mortality, and supplementing with single synthetic nutrient vitamin A, vitamin
B, and beta-carotene all increased mortality compared to no supplementation.
[128], [129], [130]
The proper level of vitamin B12 is vital for supporting homeostasis in the
body. Vitamin B12 is needed to break down carbohydrates and fats and
supports the replication of DNA to generate new healthy cells. Vitamin B12,
iron, and folate are used together to produce hemoglobin and new red blood
cells. Vitamin B12 plays an essential role is chemical reactions that maintain
the myelin coating that protects the spinal, cranial and peripheral nerves.
Vitamin B12 used to be readily available in nature, and there was no need
to think about supplementation. Synthetic processes have all but eliminated the
natural sources of vitamin B12 in the soil and water sources that God/The
Source/Nature provided to help maintain homeostasis in living beings.
Beneficial microbes in soil manufacture vitamin B12 from the element cobalt
in soil. These microbes were bountiful in the soil and were washed off the
land into water sources like rivers, streams, and lakes. Current industrial
farming, food production, and water-purification methods destroy the
beneficial microbes and the vitamin B12 they produce.
Farming methods use antimicrobial chemicals to kill pathogens on crops,
which also kill the beneficial bacteria that produce vitamin B12. This results
in the reduction of beneficial microbes and their vitamin B12 that is attached to
crops, and it also reduces the amount found in the soil. The reduction of
microbes in the soil means the reduction of microbes washed off the land into
water sources. Food-production methods used to kill pathogens and to sanitize
food crops on the production line also kill the beneficial bacteria.[131] The
public is also cautioned to thoroughly wash produce before consuming them to
remove residual chemicals that remain on the produce. This also washes off
vitamin B12. Public water is treated with chemicals to kill pathogens, and
unfortunately, they also kill the beneficial vitamin B12–producing bacteria.
Meat, fortified foods, and supplements have become the reliable sources
of vitamin B12. Even with meat consumption being available to carnivores,
and fortified foods being available to a wide portion of the US population, up
to 15 percent of the population has vitamin B12–deficiency.[132] If you take
into consideration the people who are not deficient but are just low in vitamin
B12, the number becomes even more troublesome.
Vitamin B12–supplementation becomes a tricky subject and not because of
the reduction of vitamin B12–sources. Under normal circumstances, the body
needs relatively small amounts of vitamin B12, and the body does a very good
job recycling its own stores of vitamin B12. “Vitamin B12 is excreted in the
bile and is effectively reabsorbed. This is known as enterohepatic circulation.
The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a
day. People on diets low in B12, including vegans and some vegetarians, may
be obtaining more B12 from reabsorption than from dietary sources.
Reabsorption is the reason it can take over twenty years for a deficiency
disease to develop.”[133]
The diminishing of vitamin B12 food sources may not be the major reason
or reason at all for vitamin B12–deficiency. The issue may be solely an
absorption issue that may make supplementation necessary to counteract the
absorption issue.[134] Autoimmune atrophic gastritis (AG) is an autoimmune
disease where antibodies attack stomach cells that produce the mucoprotein
called intrinsic factor. Intrinsic factor must combine with vitamin B12 in order
for the body to absorb vitamin B12. If the production of intrinsic factor is
reduced or nonexistent, then vitamin B12 will be minimally absorbed by the
body or not absorbed at all.
This can lead to the development of megaloblastic anemia, neurological
disorders, and nerve damage. Antibiotics—either taking them or consuming
meat and milk that contain them—heavy alcohol consumption, prolonged
antacid use, smoking, and prolonged and extreme stress also cause or support
the development of vitamin B12 deficiency.[135], [136]
There is still plenty of debate left about whether a person who is healthy
and has a healthy digestive tract needs to worry about consuming enough
vitamin B12. There is some evidence that supports the idea that the body can
produce vitamin B12 in the small intestine.[137] This, combined with the
body’s ability to recycle vitamin B12 from the colon, would minimize
concerns about the reduction of vitamin B12 in the food supply. The issue may
solely be with people who have autoimmune diseases that affect the absorption
of vitamin B12 and people who consume drugs and toxins that affect vitamin
B12 absorption. The logical route for healthy people who don’t want to
supplement with vitamin B12 to determine if supplementation is necessary
would be to take periodic blood tests to monitor their vitamin B12–levels
without supplementation. If the B12 store isn’t diminished without
supplementation, then supplementation isn’t needed. If the B12 store
diminished quickly, then B12 supplementation is needed.
VITAMIN D AND HEALTH
UV Index Recommendations
Skin UVI 0– UVI 3–5 UVI 6–7 UVI 8–10 UVI 11+
Type 2 Tanning
Lightest None 10–15 5–10 2–8 1–5
—Never minutes minutes minutes minutes
Tan
Rarely None 15–20 10–15 5–8 2–8
Tan minutes minutes minutes minutes
Slowly None 20–30 15–20 10–15 5–10
Tan minutes minutes minutes minutes
Rapidly None 30–40 20–30 15–20 10–15
Tan minutes minutes minutes minutes
Darkest None 40–60 30–40 20–30 15–20
— minutes minutes minutes minutes
Always
Dark
Vitamin D2 or Vitamin D3
It best to get vitamin D from sun exposure. Many people spend most of their
days working in buildings and are not able to get out in the sun to make the
needed amount of vitamin D. Is it very important to get the required amounts of
vitamin D, so as a last resort occasional supplementation may be necessary?
Vitamin D supplements come in two forms, vitamin D3 and vitamin D2.
Most D3 supplements are animal-based and D2 supplements are plant-based.
D2 had been used for years without any issue, but recommended usage has
switched to D3. Studies show that the skin produces D3, which has now
positioned D3 as being the better supplement. This put vegans and vegetarians
who felt it necessary to supplement in the compromising position of taking the
animal-based D3 over the plant-based D2. Fortunately, a non-animal-based
form of D3 was found recently. It was discovered that the lichen
microorganism produces D3, so now a vegan vitamin D3 is now also
available. Unfortunately, the vegan D3 is not as available for purchase as is the
D2 version.
The D2 version shouldn’t be thrown out the window, because it is still
effective but just not as effective as D3. The liver converts both D2 and D3
into calcidiol, also known as 25-hydroxycholecalciferol, or 25-hydroxyvitamin
D, and is abbreviated 25(OH)D. The body converts D3 into 25(OH)D more
efficiently, so a larger amount D2 is needed to raise 25(OH)D to the same
level. D3 also has a longer half-life in the body and longer shelf life in
supplements compared to D2. Putting this issue in perspective, D2
supplementation is still a viable option. More D2 is needed to raise 25(OH)D
levels, but with concentration of D2 in supplements, this is not a big issue.
Shelf life is not a big issue if you are spreading usage of years.
VEGETABLE FAT AND VEGETABLE PROTEIN
GMOs are genetically modified organisms and are the direct manipulation of
genes in foods. Eighty percent of genetic modification to crops is done to make
them resistant to pesticides. A smaller percentage of genetic manipulation is
done to make the look and smell of products more appealing to consumers.
GMOs exist outside the natural law of God/The Source/Nature. They did not
develop in response to the natural order and energy of life. Their composition
is not seen as natural to the body.
The argument of the bioengineers is the genetic manipulation only affects
the targeted trait of the food and nothing else. The reality is bioengineers don’t
know that is true, because they don’t know how the change affects every other
trait and component of the manipulated food. Components in the food we eat
develop in relation to each other, and bioengineers have no idea how
manipulating one gene affects others and how the consumption of the modified
food affects the body. GMO foods often make their way to the food supply
without the proper third-party long-term studies being performed to determine
the health consequences of genetic modification.
Gilles-Eric Seralini[149] performed a study of the long-term effects of
Monsanto’s GMO corn, which was already approved and in the market place.
He fed rats Monsanto’s Roundup Ready corn, and they developed very large
tumors, and some died. The study was published in the journal Food and
Chemical Toxicology. Seralini faced an onslaught of criticism because he
supposedly used rats that had a tendency to develop tumors (the Sprague-
Dawley strain), and he used too few rats. The journal retracted the study, and
the scientific community sanctioned the industry-driven censorship.[150]
Interestingly enough Seralini performed the same study Monsanto used to
get the GMO corn approved. Seralini used the same strain of rats and the same
number of rats as the Monsanto study did. The Seralini study was also
published in the same journal as the Monsanto study. The difference being
Seralini ran his study for a longer period. Monsanto’s short-term study showed
no evidence of abnormal tumor development, while Seralini’s long-term study
gave showed that the Monsanto study was stopped prematurely and didn’t give
enough time for the tumors to develop.
Through maneuverings like getting the Seralini study retracted, the debate
as to whether GMOs are harmful continues. Some would argue that the genetic
manipulation might not be harmful, but it is apparent that the GMO crops
engineered to be resistant to pesticides are harmful and that involves 80
percent of GMO foods. Crops like soy are GMO engineered to be resistant to
toxic pesticides, which allows them to be sprayed directly with the toxic
pesticides. These crops end up in the marketplace, contaminated with large
amounts of harmful pesticide residue.[151], [152]
Clinical tests have shown that Monsanto’s Ready Roundup pesticide has
harmful toxic and hormonal effects.[153] Previous tests done on animals had
shown that glyphosate, the main ingredient in Roundup, negatively affected
embryonic development, disrupted hormones, and interfered with male
fertility. More recent tests were done using the isolated glyphosate, and those
tests showed that glyphosate by itself didn’t have much of a toxic effect on
human cells. Though glyphosate is the main ingredient in Roundup, it is not the
only ingredient. The other ingredients in Roundup allow the glyphosate to
penetrate human cells and cause damage.[154] Roundup was found to be 125
times more toxic than its active ingredient glyphosate and was among the most
toxic pesticide products tested, though it is commonly believed that Roundup is
among the safest herbicides used.[155]
The legal level for residue levels of glyphosate in foods had been at 0.1 to
0.2 milligrams per kilogram. The residue levels of glyphosate found in GMO
soy crops exceed the legal limits by an average of 2,000 percent.[156] Though
the argument continues as to whether modifying the genetic structure of food is
dangerous to the body, it is evident that pesticide-resistant GMO crops are
harmful.
CHAPTER 14:
Fat is good for you, and it is vital for healthy living, but too much fat is
detrimental to homeostasis. Excess fat consumption leads to a host of diseases
that include coronary heart disease, atherosclerosis, gallstones, high blood
pressure, osteoarthritis, and type 2 diabetes. In the natural proportions that
whole plant-based foods provide, fat plays key roles in supporting
homeostasis.
Most know fat serves as a secondary energy source, but it also stores fat-
soluble vitamins A, D, E, and K, and insulates the body. Fat works with
proteins to transmit messages throughout the body. It is used to build cell
membranes and regulate cell metabolism and division. Fat is also part of the
immune system’s inflammation process. The Western diet is loaded with fat,
especially proinflammatory fat that supports chronic inflammation.
Omega-6 acid linoleic acid (LA) fatty acids are generally thought of as
being proinflammatory, while omega-3 acid alpha-linoleic acid (ALA) fatty
acids are thought of as being anti-inflammatory. To support homeostasis, there
should be a balance of 2:1–4:1, omega-6 to omega-3,[158] but the Western diet
consists of a ratio from 16:1 to 50:1. Dr. Campbell noted that indigenous
cultures throughout the world that are free from processed foods have a ratio of
1:1. The Western diet is extremely proinflammatory because of the large
consumption of meat and omega-6 dominant oils used in food preparation. For
instance, safflower oil has a ratio of 75:0.1, sunflower oil 71:0.6, and corn oil
57:1.[159]
The high consumption of proinflammatory omega-6 fatty acids throws off
the delicate balance and supports chronic inflammation. Trans fats are also
proinflammatory and are used in a variety of processed foods that include
cakes, cereals, cookies, crackers, fast food, French fries, fried chicken, frozen-
dinner food, ground beef, ice cream, margarine, muffins, pancakes, pies and
pie crusts, shortening, and waffles.
Aside from the complementary proinflammatory and anti-inflammatory
properties of omega-6 and omega-3 fatty acids, they are complementary in
other aspects also. Omega-6 raises blood pressure, while omega-3 reduces
blood pressure. Omega-6 oxidizes arterial cholesterol, while omega-3’s
antioxidant properties prevents oxidation. Omega-6 promotes blood clotting,
while omega-3 work against blood clotting. Omega-6 and omega-3 fatty acids
also produce complementary hormone messengers.[160] In nature, opposite
forces work together in a complementary nature, and the relationship between
omega-6 and omega-3 exemplifies this nature.
CHAPTER 15:
Items with an * are items I added that are not part of Dr. Sebi’s regimen. I do
find value in the items, though he excludes them.
Protein:
(*Almonds have recently been removed by Dr. Sebi after years of being on
the list, because they were found to contain a compound called amygdalin
with contains bound and inert cyanide. The amygdalin compound has been
found to target only cancer cells once in the bloodstream and is even
considered to be a vitamin, vitamin B17. You can find information about
amygdalin and the conspiracy surrounding it here:
http://www.naturallifeenergy.com/conspiracy-behind-vitamin-b17-
amygdalin-laetrile-cyanide-and-cancer-treatment/. I find value in almonds
and have been to able to successfully reverse disease in my body while
consuming almonds. Amygdalin is also found in many commonly eaten
foods and herbs.)
Grains: Amaranth, Fonio, Kamut, Quinoa, Rye, Spelt, Tef, Wild Rice
Legumes: Garbanzo Beans (Chickpeas)
Nut & Seeds: *Almonds, Brazil Nuts, Hemp Seeds, Pine Nuts, Raw Sesame
“Tahini” Butter, Walnuts
Milk:
Hemp seed milk, Coconut milk, Walnut milk, Almond milk (It is better to make
your own milk than to buy it to make sure you are drinking pure nut or seed
milk. See recipes.)
Energy
Fruits (Whole fruits and not canned fruits that are processed and contain
cancer causing additives and preservatives)
Cleansing
Oils
(It is best to minimize the use of oils because they are not a whole foods
and using too much oil can lead to inflammation, support the development
of diabetes, and damage arteries)
Grape seed Oil (minimize use because it is high in omega-6), Sesame Oil,
Hempseed Oil, Avocado Oil, Olive Oil (Better not to cook with – destroys
integrity of the oil at high heat), Coconut Oil (Better not to cook with –
destroys integrity of the oil at high heat)
Seasonings
Achiote, Basil, Bay leaf, Cayenne (African Bird Pepper), Cilantro, Coriander,
Dill, Habanero, Marjoram, Onion Powder, Oregano, Parsley, Powdered
Granulated Seaweed (Kelp/Dulce/Nori), Pure Sea Salt, Sage, Savory, Sweet
Basil, Tarragon, Thyme
Herbal Teas
(It is better to drink herbal teas than regular tea, like green tea, because
they don’t contain caffeine and contain a wide range of phytonutrients
that support the immune system)
(As with oils you should minimize your consumption of additive sugar)
Date sugar is the best sugar to consume from a health point of view. Date sugar
is simply dried and ground dates. All of its nutrients are intact (except for its
water) which controls digestion of its sugar.
100% Pure Agave Syrup (from cactus) is good but its processing can
compromise its carbohydrate structure
100% Pure Maple Syrup – Grade B recommended /Maple “Sugar” (from dried
maple syrup) is good but harmful chemicals sometimes used to keep the whole
in the tree open gets into the syrup
Along with following the nutritional guide, I also used herbs during the first
three months of my conversion to a plant based diet.
Cleansing Herbs:
Items with an * are items I added that are not part of Dr. Sebi’s regimen. I do
find value in the items, though he excludes them. These are only a few of herbs
Dr. Sebi uses to reverse disease, but these herbs are the foundational herbs in
the process of healing. They clean and help restore the health of the liver and
kidneys so they can clean the blood more effectively and reduce stress put on
the organs. (These are also the safer combinations of herbs to use without
having an in-depth understanding of herbalism.)
Colon Cleanse
The colon cleanse consisted of two main cleansing components, bentonite clay
and psyllium husk. Bentonite clay[171], [172] is a volcanic ash that has been
used to pull waste from pouches called diverticula that can develop in the
intestinal walls.[173] These pouches form through the herniation of the mucous
membrane lining the intestine wall, and the pouches collect waste that becomes
putrid and difficult to remove. The putrid waste releases toxins back into the
bloodstream and causes illness. The use of bentonite clay in cleaning the
digestive tract is a traditional practice in many cultures and has been used for
thousands of years as both an internal and external purification aid.
Bentonite clay’s negatively charged and large rectangular surface attracts
and captures positively charged toxins and waste many times its own weight.
Think of bentonite clay as a sticky sponge that can soak up waste lining the
intestine. It attaches to and pulls waste out of the pouches so it can be removed
from the body. This is a relatively quick process I did over three days, which
resulted in me losing several pounds of waste from my colon. I felt really light,
energized, and my body rejected certain unhealthy foods like processed bread
for a period of time.
Psyllium husk is a natural dietary fiber used to promote excretion of the
bentonite clay and its trapped waste.[174] Psyllium husk is a soluble fiber
used primarily as a gentle, bulk-forming laxative. Psyllium comes from a
shrub-like herb called Plantago ovata that is common to India and grows less
commonly in other parts of the world. Psyllium husk has been used to relieve
both constipation and diarrhea and has been used to treat other intestinal
problems like irritable bowel syndrome and hemorrhoids.
I performed the cleanse over a three-day period and was able to pull a lot
of the waste out of the colon in a short time, but not all of it. Eating a plant
based diet and taking herbs for three months was able to deepen the clean,
while producing no detox symptoms. I used a bentonite clay and psyllium husk
cleansing kit by ariseandshine.com that I found to be really helpful as a jump-
starter for the long-term herbal cleanse. The specific kit also uses some of the
herbs that are part of Dr. Sebi’s herbal products, like cascara sagrada, ginger
and rhubarb root.
Kidney Cleanse
The simplest kidney cleanse involves drinking the required amount of water
the body needs to remain properly hydrated. The Institute of Medicine set the
general daily recommendation for total water from beverages and food for men
at approximately 3.7 liters (125 ounces daily) of total water, and for women
approximately 2.7 liters (91 ounces.[175] The upper limit for water
consumption was not set. Dr. Sebi recommended one gallon of water a day
while taking diuretic herbs, and that was the amount of water I drank while
taking herbs. It remains the amount of water I drink today.
Drinking enough water is essential in flushing and cleaning the kidneys.
When there isn’t enough water in the body, waste flowing through the kidneys
becomes concentrated. The concentrated waste damages the kidneys and
reduces their ability to properly filter waste. Drinking the recommended
amount of water reduces the concentration of waste. This reduces the strain put
on the kidneys and gives them a rest so energy can be put towards healing.
A watermelon cleanse has been used to dissolve and remove kidney
stones. The watermelon cleanse is simple and calls for eating one whole
seeded watermelon in one day, while drinking the recommended amount of
water. The watermelon cleanse is not recommended for use by people who
have diabetes. The three month herbal cleanse also addresses cleaning and
strengthening the kidneys but this is done over an extended period of time. The
water and watermelon cleanse can be used to make the herbal cleaning process
easier and more effective.
Small-Intestine Cleanse
Liver-and-Gallbladder Cleanse
The liver screens the blood for toxins, viruses, and bacteria. It detoxifies
alcohol and other synthetic drugs and plays a major part in the supporting the
body’s immune system. The liver produces Kupffer cells, a type of white-
blood-cell macrophage, to destroy viruses, bacteria, old blood cells, and other
substances being filtered through the liver.[178] When the liver is damaged, its
ability to fight infection, manufacture essential enzymes and proteins, secrete
bile to aid digestion, absorb and store vitamins A, D, E, and K, manufacture
and regulate hormones, and remove waste from the blood is compromised.
Recreational and prescription drugs and toxins absorbed into the body
through the skin, breathing, or by the ingestion of toxin containing foods, all
damage the liver in high concentrations. Autoimmune diseases and cancer also
damage the liver.[179], [180]
A damaged liver can present with the following symptoms:
Fatigue, lack of appetite, loss of energy, weakness, weight loss and
nausea
Jaundice: The liver can’t remove bilirubin from the blood, which
causes a yellowing of the skin and the white part of the eyes
• Nails become curved and white rather than pink
Digestion problems resulting in a loss of appetite, weight loss, and
anemia
• Lighter stool due to the lack of bile production
Blood clotting takes longer because the liver’s ability to make the
clotting protein, fibrinogen, is compromised
The body retains water and becomes bloated because its ability to
help the kidneys remove water is compromised
Burdock root, dandelion root, yellow dock, and sarsaparilla have been
used by cultures all over the world for centuries to strengthen and clean the
liver.[181], [182], [183], [184], [185] Their phytonutrients stimulate the immune
system and cell repair. I wanted to do all I could to quicken the cleansing and
repair of my liver and through research I found out a compromised gallbladder
could put pressure on the liver and compromise its functioning. I decided to do
a short-term and unconventional gallbladder cleanse that would aid the proper
functioning of the liver. I performed short-term gallbladder cleanse designed
by Dr. Hulda Clark’s as a jump-starter to promote a quicker and more effective
long-term deep cleanse of the liver through the use of herbs.
The gallbladder cleanse is a one day cleanse that focused on removing
gallstones and waste from the gallbladder. This would take pressure off the
liver by allowing the proper and unobstructed delivery of bile from the liver to
the gallbladder. The cleanse is unconventional because it relies on the
consumption of Epsom salt to relax the bile ducts so gallstones can move
freely through the bile ducts. This cleanse should not be done by people who
can’t tolerate Epsom salt. The one day cleanse also involves consuming apple
juice and its malic acid, which dissolves the cohesion between gallstones.
Coconut oil is consumed to stimulate the gallbladder to contract to move out
gallstones. The original recipe called for the use of lemons or grapefruits to cut
the taste of the oil to make it easier to swallow. Key limes can be used instead
since they are alkaline, or they don’t have to be used at all.
There is some risk in doing the cleanse because you would be purposely
trying to dislodge gallstones from the gallbladder and move them through the
ducts. There is the possibility they could get stuck in the ducts, but the
possibility would still exist without doing the cleanse. At least with me doing
the cleanse I purposefully relaxed the ducts so the gallstones could move
through freely, instead of waiting on a ticking time bomb and have the
gallstones build up and block the ducts. I decided to take the risk, but I was
also assured by the many people who did the cleanse and showed pictures of
the stones they passed. I hadn’t found one testimony where a person ran into an
issue passing gallstones. Doing the one day cleanse I successfully passed many
gallstones. For more information on the cleanse please visit this link:
http://www.naturallifeenergy.com/liver-gallbladder-cleanse/.[186]
MY PLANT-BASED DIET
I ate five to six small meals a day, made up of food on the nutritional guide,
and each meal was around two hours apart. My meals during my transition to a
plant-based diet and during the herbal cleanse consisted mostly of vegetable
juice, nuts, salads, and water. Through studying the foods on the nutritional list,
I grouped together several foods I felt best complemented each other to make
the vegetable juice. The vegetable juice consisted of kale, cilantro, ginger,
cayenne pepper, flax seed, apple, and water. It took on a life of its own,
becoming known as the “Bam Bam” juice (see recipes). I used to make it with
hemp seed when I was concerned about consuming enough protein, but as I
became more comfortable with the merits of the diet, I realized I didn’t need
the extra protein.
Kale is one of the most nutrient-dense leafy greens, and it boosts the immune
system.[187], [188] Cilantro is an excellent heavy-metal detoxifier.[189], [190]
Ginger has antibacterial properties, reduces chronic inflammation, reduces
high blood pressure, soothes the stomach, and helps build good gut bacteria.
[191], [192] Cayenne pepper prevents LDL cholesterol oxidation, lowers
blood pressure, reduces pain in the body, assists weight loss, and fights
irritable bowel syndrome.[193], [194], [195] Flax seed is high in omega-3 that
provides energy, is anti-inflammatory, and helps to keep the brain healthy.[196]
I generally don’t mix vegetables and fruits together because I find it can
cause indigestion. I do use an apple in my vegetable juice because it mixes
well with vegetables without causing digestion issues. I use an apple in the
vegetable juice for two reasons. The iron in vegetables is the non-heme form
of iron that is not easily absorbed into the body. Vitamin C allows the body to
easily absorb the non-heme iron and the apple supplies vitamin C.[197], [198]
The addition of the apple also adds texture and some sweetness to the
vegetable juice. Adding water to the blended produce is helpful. The body also
is made up from 50 up to 75 percent water,[199] so it is important to keep the
body properly hydrated. Dehydration can lead to weakness, dizziness,
confusion, and fatigue.[200]
The “Bam Bam” juice is also high in fiber that supports the health of the
digestive tract and feeds the good bacteria in the body. I blended the
vegetables instead of using a juicer to juice them so I would maintain all of the
nutrients of the whole food. Blending the vegetables makes it easier for the
body to digest them and also allowed me to consume far more vegetables than
if I were to eat them whole. This allowed me to flood my body with nutrients
to speed the cleaning and healing process.
Meal Plan
1st meal: Early morning—After waking up, drink two 16-ounce glasses
of Bam Bam juice and cleansing herbs.
2nd meal: 9:00–11:00 a.m.—28-ounce bottle of “Bam Bam.”
3rd meal: 11:00–1:00 p.m.—Drink 28-ounce bottle of water and snack on
almonds.
4th meal: 1:00–3:00 p.m.—Drink 28-ounce bottle of water and cleansing
herbs. Nice salad (mixed greens, chickpeas, onions, tomatoes, cucumbers, and
hummus).
5th meal: 7:00 p.m. dinner—Cup a cooked quinoa with steamed zucchini
and sautéed mushrooms, or a quinoa salad. Water. Snack on almonds or
walnuts if needed.
I took my herbs 2-3 times daily for 3 months, along with following this
regimen. I never felt lethargic or hungry. Eating small, light, whole-food meals
didn’t overwhelm my digestive system. It allowed the food to digest quickly
and provided a steady flow of energy and nutrients. My digestive system
became incredibly efficient, which required having a bathroom nearby.
CHAPTER 16:
RECIPES
The focus of these recipes is to optimally support health and a healthy
transition to a plant-based diet. The focus is on raw foods especially on
vegetable and fruit smoothie recipes.
WATER
Water is arguably the must underappreciated and under utilized nutrient which
holds hunger at bay. Most people are dehydrated to some level, which is major
reason for the proliferation of disease. The body is made up of around 70%
water and all of the cells of the body need to be adequately hydrated to support
proper metabolic function. In general, we should consume 1 gallon of water a
day to support the optimal health of cells.
Ingredients:
1 gallon of spring water
Method
A blender, preferably a high speed blender, is used to make all vegetable
juices and fruit smoothies. Water is added to the juices and smoothies to make
them more easily drinkable. You can use more or less water depending on the
consistency of the juice or smoothie you want.
Ingredients:
4 cup kale (loosely chopped)
5 stems of cilantro
1 apple
1-inch piece of ginger root
⅛ - ¼ tsp cayenne pepper
1 tbsp of organic flax seed
28fl oz. water
Directions:
Add all the ingredients together and blend to your desired consistency. Add
enough water afterwards to make 64 oz. of juice. This makes 4 16 oz. glasses
of “Bam Bam” juice. I drink 2 16 oz. glasses first thing in the morning, and I
bottle the rest and drink it a little later for my work day breakfast. The juice is
not sweet, tastes like vegetables, and may take a little time to get used to. Just
think of it as your natural medicine and just drink it down.
BerLime (Juice)
Ingredients:
1 cucumber
juice of 1 key lime
Add enough water to the blender jar to make 32 oz. of juice.
Directions:
Cut up the cucumber with or without skin into to several pieces to make easier
to blend. Either squeeze the juice from the lime or scoop out the interior of the
lime. Blend to desired consistency.
GinApple (Juice)
Ingredients:
2 apples
1-inch piece of ginger root
3 pitted dates
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
Directions:
The skin of the ginger contains nutrients. Use a coarse brush to remove dirt
from the ginger. Cut the ginger in smaller pieces to make it easier to blend.
Blend to your desired consistency, and add more water if needed.
Nice and Dandy (Juice)
Ingredients:
2 cup of loosely chopped dandelion leaves
½ apple
½ cucumber
½ inch piece of ginger root
⅛ tsp of cayenne pepper
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
I don’t usually mix vegetables with fruits other than an apple to avoid digestion
issues like gas. For those who aren’t bothered by mixing vegetables and fruits
this is a smoother tasting vegetable drink.
Ingredients:
2 cups of loosely chopped callaloo leaves
1 banana
½ apple
½ inch of ginger root
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
Spicy Loo Loo (Juice)
Ingredients:
2 cups of loosely chopped callaloo leaves
½ cucumber
½ apple
½ inch of ginger root
⅛ tsp cayenne pepper
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
Ingredients:
5 Strawberries
3 pitted dates
2 bananas
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
Ingredients:
3 pitted dates
2 bananas
juice of 1 key lime
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
Sticky Prickly (Smoothie)
Ingredients:
1-inch slice of nopales prickly pear cactus paddle (thorns removed)
3 pitted dates
1 banana
1 cup of coconut water
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
You can find nopales paddles Spanish and Caribbean supermarkets and
grocery stores. Nopales is used to support weight loss, improve skin health,
improve digestion, boost the immune system, and optimize metabolic activity.
Ingredients:
¼ cup of dried goji berries
2 bananas
3 tbsp coconut milk
⅓ of hemp seeds
juice of 1 key lime
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice. Goji berries are highly antioxidant.
Tamarind Tart (Juice)
Ingredients:
⅛ cup of tamarind pulp
3 pitted dates
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice. You eat either by the whole tamarind and remove the
tamarind, or you can buy tamarind pulp by itself in packages for Caribbean
grocery stores. Tamarind is a great detoxifier of fluoride.
Ingredients:
5 Strawberries
¼ cup of frozen soursop or fresh soursop pulp. (Fresh soursop can be difficult
to find. Goya sells a frozen soursop package that consists of only soursop pulp.
You can find it in the frozen section in Spanish supermarkets and grocery
stores.)
3 pitted dates
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
M8 Spicy (Juice)
Ingredients:
2 cups of loosely chopped mustard greens
2 plum tomatoes
½ cucumber
⅛ tsp of cayenne pepper
¼ red bell pepper
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice.
Ingredients:
1-inch piece of ginger root
2 plum tomatoes
½ cucumber
⅛ tsp of cayenne pepper
¼ red bell pepper
Add enough water to the blender jar to make 32 oz. of juice. Add more water
for thinner juice. Ginger is great for soothing the stomach and reducing nausea.
FOOD DISHES
Quinoa
Serves 2-4
Ingredients:
1 cup quinoa
3 scallions (chopped)
¼ green bell pepper (chopped)
½ plum tomato (chopped)
1 ½ cups water
¼ tsp coconut oil
¼ tsp sea salt
⅛ tsp thyme
dash of cayenne pepper
Directions:
1. Soak the quinoa for at least 5 minutes, then rinse and strain.
2. Add all the ingredients to a saucepan and bring to a boil.
3. Reduce the fire and let simmer for 15 minutes until the water is absorbed.
Serves 2-4
Ingredients:
1 cup quinoa
1 ½ cups water
2 tbsp coconut milk
¾ cup mushrooms (chopped)
1-inch section red bell pepper (chopped)
¼ onion (chopped)
1 plum tomato (chopped)
½ tsp sea salt
spices: dash of basil, oregano, thyme, red pepper flakes
⅓ zucchini (sliced)
Directions:
1. Soak the quinoa for at least 5 minutes, then rinse and strain.
2. Add all the ingredients (except for the zucchini) to a saucepan and bring to a
boil.
3. Reduce the fire and let simmer for 15 minutes until the water is absorbed.
4. Steam the zucchini slices in a steamer for 5-10 minutes.
5. Plate and serve
Serves 1-2
Ingredients:
1 cup of quinoa
1 ½ cups water
2 green bell peppers
1 lb. oyster or other mushroom
1 tbsp (grape-seed or coconut or avocado oil)
½ red bell peppers chopped fine
½ tsp basil
½ tsp dill
½ tsp sea salt
⅛ tsp of cayenne pepper
Directions:
1. Soak quinoa for 5-10 minutes and rinse. Combine quinoa and water in a
saucepan. Bring to a boil than reduce to a medium low flame and cook for 15-
20 minutes. Set aside.
2. Remove stem, cut off tops, and hollow out the green bell peppers. Steam in a
steamer until softened.
3. Sauté mushrooms in oil over medium heat. It is important to not cook on high
heat to maintain the integrity of the oil and food. Remove mushrooms from pan
at let cool.
4. Combine cooked quinoa, mushrooms, and spices and mix.
5. Stuff green bell peppers with e quinoa mix and serve.
Optional:
6. You can bake the stuffed quinoa in an oven preheated to 250 degrees for 15
minutes.
Serves 1-2
Ingredients:
1 cup wild rice (soak wild rice overnight)
2-3 cups water (3 cups of water is you didn’t soak the rice overnight)
1 tbsp coconut oil
2 tsp oregano
½ tsp sea salt
⅛ tsp cayenne pepper
2-3 scallions (chopped)
1 plum tomato (chopped)
Directions:
Soaking the rice in water over night reduces the cooking time for the rice.
Add all of the ingredients to a saucepan over a high heat and let come to a boil.
Cover saucepan and reduce to a simmer and allow the water to absorb into the
rice. If you soaked the rice overnight cook the rice for 25 minutes. If you did
not soak the rice overnight, cook for 50-60 minutes.
Roasted Large Cap Portobello Mushrooms and Yellow Squash
Serves 1-2
Ingredients:
3 large Portobello mushrooms
9 – ½ inch slices of yellow squash
avocado oil (brush on front and back of mushrooms)
½ lime
spice (coriander, cayenne pepper, oregano, sea salt)
Directions:
1. Pull off the Portobello mushroom stems and scoop out the fins with a spoon.
2. Brush on avocado oil on the front and back of the mushrooms.
3. Squeeze a little lime over the tops of the mushrooms.
4. Sprinkle on the spices on the mushrooms and yellow squash but keep the
mushrooms and squash separate.
5. Heat oven to 400 degrees Fahrenheit.
6. Place mushrooms on roasting pan, scooped out side facing up. Cook for 10
minutes.
7. Carefully remove the pan and mushrooms, and add 3 seasoned yellow
squash slices to each mushroom top. Put roasting pan back into the oven.
8. Cook the mushrooms and squash for another 10 minutes.
9. Remove from oven and serve hot.
Spelt Spaghetti
Serves 2-3
Ingredients:
1 – 8 oz. box of Spelt Spaghetti (Nature’s Legacy makes a product that is only
made from spelt and water.)
Directions:
1. Boil 2 quarts of water in pot.
2. Slowly add in the spelt spaghetti. (I like to break the spaghetti into thirds to
make it easier to eat.)
3. Cook for 10 minutes, stirring occasionally. Don’t overcook.
4. Drain and plate. (Goes great with the butternut squash plum tomato sauce.)
Ingredients:
½ butternut squash (remove skin and cut into cubes)
¼ plum tomato (chopped)
1 cup water
spices: dash of cayenne pepper, onion, basil, bay leaf, oregano, thyme, savory,
coriander, and salt
Directions:
1. Add butternut squash cubes to pot, cover with water and boil until squash
becomes tender. Remove squash from water.
2. Add squash, tomato, and spices to a blender and blend, slowly add water
until you reach desired consistency.
3. Add to a container, let cool, and refrigerate.
Simply Chayote Squash
Serves 1
Ingredients:
1 chayote squash
¼ teaspoon of coconut oil
dash cayenne pepper
dash of sea salt
Directions:
Serves as a light snack or part of a dish
1. Wash and cut chayote squash in half. The seed can by eaten and it has a nice
texture.
2. Add chayote, oil, and enough water to cover the chayote in a saucepan. Boil
for 20 minutes until fork can penetrate the squash, but the squash should still
maintain some firmness.
3. Remove form water. Season with cayenne pepper and sea salt to taste.
Serves 4
Ingredients:
1 cup mushrooms (sliced)
1 zucchini (sliced)
1 yellow squash (sliced)
1 red pepper (chopped)
1 green pepper (chopped)
2 plum tomatoes (chopped)
½ red onion (finely chopped)
½ cup chayote (finely chopped)
3 tbsp grape-seed oil or avocado oil (they are higher smoking points and can
withstand heat better)
⅛ tsp cayenne pepper
⅛ tsp sea salt
Directions:
1. Add oil to a saucepan on medium heat. Let the oil get hot.
2. Add in mushrooms and onions and sauté for 4 minutes.
3. Add in the rest of the vegetables and spices and sauté for 8-10 minutes.
SOUPS
Serves 2
Ingredients:
15 oz. cooked chickpeas
1 ½ section of a butternut squash
¼ plum tomato
¼ cup coconut milk
1 cup water (add more water to make thinner soup)
pinch of dill
pinch of all spice
pinch of cayenne pepper
⅛ tsp of sea salt
Directions:
Add all of the ingredients to a blender and blend to your desired consistency.
Add the blended ingredients to a saucepan over a medium/high flame until it
starts to boil or air bubbles rise. Reduce the flame to medium low and cook for
30 minutes.
Serves 2
Ingredients:
1 section of a butternut squash
¼ cup coconut milk
1 tbsp coconut oil
3 cups water (add more water to make thinner soup)
2 tsp minced fresh ginger
1 tbsp date sugar
½ cup of diced onions
1 tsp finely chopped fresh thyme
⅛ tsp of sea salt
pinch of all spice
pinch of cayenne pepper
Directions:
1. Remove skin and seeds from butternut squash, and cut squash into medium
sized cubes.
2. Add cubes to saucepan and cover cubes with water. Boil until squash
becomes soft.
3. Remove softened squash from water and discard water.
4. Add butternut squash, coconut milk, and coconut oil to the blender and blend
until smooth. Add in the rest of the ingredients and 1 cup of water and blend
for a few seconds.
5. Transfer mix to saucepan and stir in the remaining 2 cups of water to the
desired consistency. Add more water if wanted.
6. Bring to a boil, reduce heat and let simmer for for 15 minutes.
Serves 2-4
Ingredients:
2 avocados (scoop out flesh and discard skin)
juice of 1 key lime
2 cups hot water
⅛ tsp of cayenne pepper
⅛ tsp of sea salt
dash of all spice
Directions:
1. Add hot water, avocados, lime juice, cayenne pepper, sea salt, and all spice
in a blender. Pulse until smooth.
2. Heat oil in saucepan over medium and stir in mushrooms, red bell pepper,
onion, tomatoes, and thyme until they become soft.
3. Add in avocado mix to the saucepan and simmer for 5 minutes.
SALADS
Serves 2-3
Ingredients:
6 Lacinato kale leaves (chopped)
10 crushed walnuts
¼ onion (diced)
¼ red bell pepper (diced)
½ plum tomato (sliced)
20 mushrooms slices
½ - 1 tbsp avocado oil
Dressing:
1 tbsp key lime juice
1 tbsp sesame oil
1 plum tomato
⅛ tsp of sea salt
¼ avocado
Directions:
1. Dressing: Blend the lime juice, sesame oil, plum tomato, salt, and avocado
together until smooth.
2. Sauté the mushrooms in the avocado oil. Let cool afterwards.
3. Mix the the kale, walnuts, onion, pepper, tomato, and mushrooms together.
4. Add your desired amount of dressing to the salad and massage into the salad
until until the dressing evenly coats the entire salad.
(This salad should be used as a treat because you want to minimize your use of
oils, and this recipe calls for the use of oil.)
Chickpea Salad
Serves 2-3
Ingredients:
1 – 15 oz. can of chickpeas or 15 oz. of cooked chickpeas (cold)
¼ red onion (chopped)
1-2 plum tomatoes (chopped)
¼ red bell pepper (chopped)
¼ green bell pepper (chopped)
1 tbsp key lime juice
1 tbsp coconut oil
⅛ tsp of cayenne pepper
dash of cilantro
sea salt (optional)
Directions:
1. Add all the ingredient to a bowl mix and toss thoroughly.
Serves 2-3
Ingredients:
1 cup quinoa
1 ½ cups water
¼ tsp coconut oil
Directions:
1. Add quinoa, water, and ¼ tsp coconut oil to saucepan. Let boil and reduce
heat to simmer. Simmer for 15 minutes until water is absorbed.
2. Remove quinoa from fire and let cool.
3. Add cooked chickpeas, onion, bell pepper, cayenne pepper, and ½ tsp of
coconut oil to a bowl and mix. Stir in cold quinoa.
Serves 2
Ingredients:
15 kale leaves (chopped)
1 cup of watercress leaves
1 cucumber (diced)
2 tbsp fresh dill (finely chopped)
¼ red onion (chopped)
5-10 sliced olives
¼ red bell pepper (chopped)
¼ green bell pepper (chopped)
Directions:
1. Mix the date sugar syrup, water, and salt together
2. Mix all the remaining ingredients together in a bowl.
3. Massage in date syrup mix with the vegetables. Toss and serve.
NUT MILK
Makes 5 cups
Ingredients:
1 cup of your selected nuts or seeds
4 cups water
2-3 pitted dates (optional)
sea salt (optional to taste)
Directions:
1. Add 1 cup water and nuts or seeds to blender. Using a high speed blender,
blend for 2 minutes. Add in the remaining water and blend until liquefied. You
may need to blend longer using a consumer blender.
2. You can strain the contents using a strainer and cheese cloth for a smooth
milk, or you can leave all the contents for a hearty milk containing more
nutrients.
3. Add milk back to blender with dates and blend for a sweeter milk.
4. Store in glass in fridge for up to 3 days.
5. If you decide to strain the milk you can add the discarded nuts or seeds to
your vegetable juices.
CHEESE
Makes 3 cups
Ingredients:
8 oz. brazil nuts (soak overnight for creamier cheese)
¾ cup of hemp milk
¾ cup of water
¼ tsp of lime juice
1 tsp coconut oil
1 tsp sea salt
½ tsp onion powder
¼ tsp cayenne pepper
⅛ tsp rosemary
Directions:
1. Add all of the ingredients to the blender with only half the water. Blend for
1-2 minutes. You want the ingredients to turn in on each other instead of being
spread apart with all the water
2. Add in the remaining water and blend to your desired consistency.
Drinking herbal tea is a great way to warm the body up, get more water into the
body, and also a way to benefit from the healing nutrients of the herb. In many
cases we discard the tea bag or strain the loose herb after the tea is made.
To get the full potency of the herb consider either consuming the ground herb
with the tea, or mix the remaining herb with some water and drink it also.
Elderberry Tea
Makes 1 cup
Ingredients:
1 tbsp of dried elderberries
8 oz. of water
½ tbsp of date sugar (optional)
Directions:
1. Add water and elderberries to a saucepan, cover saucepan, bring to a boil,
reduce heat to a simmer for 15 minutes.
2. This allows for the deep extraction of nutrients and phytonutrients from the
elderberries into the water.
3. Remove from the heat, and strain into cup.
4. Add sugar if needed.
5. Let cool for 5 minutes.
Soursop Tea
Used in traditional medicine to protect against uric acid buildup (gout) and
cancer.
Makes 1 cup
Ingredients:
1 soursop tea bag, or 3 soursop leaves cut into ¼ inch or smaller strips
8 oz. of water
¼ tsp of key lime juice
½ tbsp of date sugar (optional)
Directions:
1. Add water and soursop to a saucepan and bring to a boil, reduce heat to a
simmer for 15 minutes.
2. This allows for the deep extraction of nutrients and phytonutrients from the
soursop leaves into the water.
3. Remove from the heat, and strain into cup.
4. Add lime juice.
5. Add sugar if needed.
6. Let cool for 5 minutes.
Makes 1 cup
Ingredients:
½ inch washed ginger root, sliced
8 oz. of water
½ tbsp of date sugar (optional)
Directions:
1. Add water and ginger root to a saucepan, cover pan, bring to a boil, reduce
heat to a simmer for 15 minutes.
2. This allows for the deep extraction of nutrients and phytonutrients from the
ginger root into the water.
3. Remove from the heat, and strain into cup.
4. Add date sugar if needed.
5. Let cool for 5 minutes.
Used in traditional medicine to protect against diarrhea, flu, fever, and has
been used by women to ease painful and heavy menstruation, and to strengthen
the uterus.
Makes 1 cup
Ingredients:
1 teabag red raspberry, or 1 tbsp of crushed dried red raspberry leaves
8 oz. of water
½ tbsp of date sugar (optional)
Directions:
1. Add water to a saucepan, bring to a boil, and remove from heat.
2. Add raspberry and nettle leaves to water and let steep for 5 minutes.
3. Remove from the heat, and strain into cup.
4. Add date sugar if needed.
5. Let cool if needed.
Both the root and leaf are used in traditional medicine to protect and clean the
liver and kidneys, though nutrients are more concentrated in the root, which is
used more specifically to target the liver. Dandelion is a diuretic and strips the
body of water by promoting urination. It is important to drink a recommended 1
gallon a day of water when taking diuretics.
Makes 1 cup
Ingredients:
1 tea bag dandelion leaf, or 1 tbsp of crushed dry leaves, or ¼ tsp of ground
dandelion root
8 oz. of water
¼ tsp lime juice
Directions:
1. Add water to a saucepan, bring to a boil, and remove from heat.
2. Add bag, leaves, or ground root to water and let steep for 5 minutes.
3. Remove from the heat, and strain into cup, and let cool.
I Am Woman Tea
Makes 2 cups
Ingredients:
1 teabag red raspberry, or 1 tbsp of crushed dried red raspberry leaves
1 teabag nettle, or 1 tbsp of crushed dried nettle leaves
8 oz. of water
¼ tsp lime juice
½ tbsp of date sugar (optional)
Directions:
1. Add water to a saucepan, bring to a boil, and remove from heat.
2. Add bag, leaves, or root to water and let steep for 5 minutes.
3. Remove from the heat, and strain into cup, and let cool.
Me Man Tea
Makes 2 cups
Ingredients:
¼ tsp of ground yohimbe bark
¼ tsp sarsaparilla root
16 oz. of water
Directions:
1. Add water, yohimbe bark and sarsaparilla to a saucepan, bring to a boil,
then simmer for 15 minutes.
2. Remove from the heat, strain into cup, and let cool.
CHAPTER 18:
[1]. Ed Yong, “Birds That Fly in a V Formation Use An Amazing Trick,” National Geographic, June 31
2014, http://phenomena.nationalgeographic.com/2014/01/15/birds-that-fly-in-a-v-formation-use-an-
amazing-trick/.
[2]. “Photosynthesis,” The University of Illinois at Chicago, September 10, 2014.
http://www.uic.edu/classes/bios/bios100/lecturesf04am/lect10.htm.
[3]. “Homeostasis In The Human Body,” Natural Life Energy, February 20, 2015,
http://www.naturallifeenergy.com/homeostasis-in-the-human-body/.
[4]. T. Colin Campbell Foundation and TILS, “Nutrition TCC501: Nutrition Fundamentals: On Nutrients
And Their Interactions,” Certificate Program in Plant-Based Nutrition (2012):1–2.
[5]. Mary Anne Dunkin, “Vitamin D Deficiency,” Web MD, May 27, 2015, http://www.webmd.com/food-
recipes/vitamin-d-deficiency.
[6]. “Ozone Depletion,” National Geographic, March 23, 2015,
http://environment.nationalgeographic.com/environment/global-warming/ozone-depletion-overview/.
[7]. “The Causes of Ozone Depletion,” BC Air Quality, March 23, 2015,
http://www.bcairquality.ca/101/ozone-depletion-causes.html.
[8]. “Health and Environmental Effects of Ozone Layer Depletion,” Environmental Protection Agency,
March 23, 2015, http://www.epa.gov/spdpublc/science/effects/index.html.
[9]. T. Osborn, “Amino Acids in Nutrition and Growth,” J Biol Chem 17 (1914): 325.
[10]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: On Protein Quality and
Quantity,” Certificate Program in Plant-Based Nutrition (2012):2.
[11]. T. Colin Campbell Foundation and TILS, “Nutrition TCC501: Nutrition Fundamentals: On Nutrients
And Their Interactions.”
[12]. “Position of the American Dietetic Association: Vegetarian Diets,” Vegetarian Nutrition,
September 1, 2015, http://vegetariannutrition.net/wp-
content/uploads/2012/09/PositionPaperVegetarianDiets-909.pdf.
[13]. “Protein and Amino Acid Requirements in Human Nutrition,” World Health Organization Joint
FAO/WHO/UNU Expert Consultation (2002): Table 50, p. 246, March 3, 2014.
http://whqlibdoc.who.int/trs/WHO_TRS_935_eng.pdf.
[14]. T. Colin Campbell Foundation and TILS, “TCC502: Diet and Cancer II: Initiation versus
Promotion.” Certificate Program in Plant-Based Nutrition (2012):7.
[15]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: On Protein Quality and
Quantity.”
[16]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Introduction to the
Scientific Method.” Certificate Program in Plant-Based Nutrition (2012):2–4.
[17]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Introduction to the
Scientific Method.”
[18]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Introduction to the
Scientific Method.”
[19]. Aqiyl Henry, “What are Phytonutrients and How do They Work in The Body?” Natural Life
Energy, February 21, 2015, http://www.naturallifeenergy.com/what-are-phytonutrients-and-how-do-they-
work-in-the-body/.
[20]. T. Colin Campbell Foundation and TILS, “TCC502: Diet and Cancer I: Chemical Causes of
Cancer,” Certificate Program in Plant-Based Nutrition (2012):3.
[21]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Introduction to the
Scientific Method.”
[22]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Introduction to the
Scientific Method.”
[23]. T. Colin Campbell Foundation and TILS, “TCC502: Diet and Cancer II: Initiation verses
Promotion,” Certificate Program in Plant-Based Nutrition (2012):10.
[24]. Mark Bittman, “Rethinking the Meat-Guzzler,” The New York Times, December 15, 2014,
http://www.nytimes.com/2008/01/27/weekinreview/27bittman.html.
[25]. “Factory Farming: Cruelty to Animals,” Peta, September 21, 2014,
http://www.peta.org/issues/animals-used-for-food/factory-farming/.
[26]. Paul McCartney, “Official ‘Glass Walls’ Video,” YouTube, July 13, 2014,
https://www.youtube.com/watch?v=ql8xkSYvwJs.
[27]. “Cows Fed Candy Instead of Corn On Kentucky Ranch Affected By Drought,” Huffington Post,
June 16, 2014, http://www.huffingtonpost.com/2012/08/21/cows-fed-candy-drought_n_1819366.html.
[28]. “Cash-strapped Farmers Feed Candy to Cows,” CNNMoney, June 16, 2014,
http://money.cnn.com/2012/10/10/news/economy/farmers-cows-candy-feed/.
[29]. “Mercury in Corn Syrup?” Nutrition Facts.org, July 1, 2014,
http://nutritionfacts.org/video/mercury-in-corn-syrup/.
[30]. “Mercury in Corn Syrup?” Nutrition Facts.org. July 1, 2014,
http://articles.mercola.com/sites/articles/archive/2009/04/21/msg-is-this-silent-killer-lurking-in-your-kitchen-
cabinets.aspx.
[31]. “High Cholesterol,” Mayo Clinic. August 14, 2014, http://www.mayoclinic.org/diseases-
conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114.
[32]. “Nutrition and Healthy Eating.” Mayo Clinic. August 14, 2014. http://www.mayoclinic.org/healthy-
living/nutrition-and-healthy-eating/expert-answers/phenylalanine/faq-20058361.
[33]. “Sawdust for Emergency Feeding of Dairy Cattle.” Penn State College of Agricultural Science,
February 12, 2014, http://extension.psu.edu/prepare/emergencyready/drought/dairylivestock/sawdust.
[34]. “Southeast Iowa Cattle Herd Thriving on Sawdust-based Feed,” The Gazette, February 12, 2014,
http://thegazette.com/2013/02/25/northeast-iowa-cattle-herd-thriving-on-sawdust-based-feed/.
[35]. Michael Greger, “Mad Cow California: Stop Feeding Cows Chicken Manure,” Huffington Post,
March 2, 2014, http://www.huffingtonpost.com/michael-greger-md/mad-cow-disease-
california_b_1450994.html.
[36]. “Feeding Poultry Litter to Beef Cattle,” Universtity of Missouri, March 2, 2014,
http://extension.missouri.edu/p/G2077.
[37]. “Diet, Escherichia coli O157:H7, and cattle: a review after 10 years.” US National Library of
Medicine National Institutes of Health: Pub Med, March 23, 2014,
http://www.ncbi.nlm.nih.gov/pubmed/19351974.
[38]. Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals, New York:
Penguin, 2006, http://books.google.com/books?
id=Qh7dkdVsbDkC&printsec=frontcover&dq=the+omnivore%27s+dilemma&hl=en&sa=X&ei=NXR6Uu_nNMPIsASPzY
- v=onepage&q=e. coli&f=false.
[39]. “5 Modern Diseases Grown by Factory Farming,” The Week, March 23, 2014,
http://theweek.com/articles/457135/5-modern-diseases-grown-by-factory-farming.
[40]. “MRSA and Animals FAQ,” American Veterinary Medical Association, March 19, 2014,
https://www.avma.org/KB/Resources/FAQs/Pages/MRSA-HHP-FAQs.aspx.
[41]. “The Hidden Health Hazards of Factory Farms,” Mother Earth News, March 19, 2014,
http://www.motherearthnews.com/natural-health/health-hazards-factory-farms-zmaz09fmzraw.aspx?
PageId=5 - axzz2jnd1i4ID.
[42]. “Campylobacter,” Centers for Disease Control and Prevention, February 19, 2014,
http://www.cdc.gov/nczved/divisions/dfbmd/diseases/campylobacter/.
[43]
. “Drug-resistant Campylobacter,” Centers for Disease Control and Prevention. 19 February 2014,
http://www.cdc.gov/drugresistance/threat-report-2013/pdf/ar-threats-2013-508.pdf - page=61.
[44]. “How Safe is That Chicken?” Consumer Reports, January 2010,
http://www.consumerreports.org/cro/magazine-archive/2010/january/food/chicken-
safety/overview/chicken-safety-ov.htm.
[45]. Michael Greger, “The Human/Animal Interface: Emergence and Resurgence of Zoonotic
Infectious Diseases,” Critical Reviews in Microbiology 33 (2007): 278,
http://www.birdflubook.org/resources/Greger_2007_CRM_33(4)_243.pdf.
[46]. “Food Choices and the Planet,” Earth Save. March 3, 2014,
http://www.earthsave.org/environment.htm.
[47]. Mark Bittman, “Rethinking the Meat-Guzzler,” New York Times, May 5, 2014,
http://www.nytimes.com/2008/01/27/weekinreview/27bittman.html.
[48]. “Food Choices and the Planet,” Earth Save. March 3, 2014.
http://www.earthsave.org/environment.htm.
[49]. Robert Repetto, “Renewable Resources and Population Growth,” Population and Environment,
10:4 (Summer 1989): 228–29, cited in Rifkin, Beyond Beef (New York: Dutton Press, 1992).
[50]. Myra Klockenbrink, “The New Range War Has the Desert as Foe,” New York Times, August 20,
1991.
[51]. T. Colin Campbell Foundation and TILS, “TCC503: Environment I: The Environmental Impact of
Food Production Part 1,” Certificate Program in Plant-Based Nutrition (2012):11.
[52]. T. Colin Campbell Foundation and TILS, “TCC503: Environment II: The Environmental Impact of
Food Production Part II,” Certificate Program in Plant-Based Nutrition (2012):6–20.
[53]. T. Colin Campbell Foundation and TILS, “TCC503: Environment I: The Environmental Impact of
Food Production Part 1,” Certificate Program in Plant-Based Nutrition (2012):12.
[54]. “Unprecedented 21st Century Drought Risk in the American Southwest and Central Plains,”
Science Advances, March 5, 2014, http://advances.sciencemag.org/content/1/1/e1400082.
[55]. “Irrigation & Water Use,” United States Department of Agriculture, March 5, 2014.
http://www.ers.usda.gov/topics/farm-practices-management/irrigation-water-use.aspx.
[56]. David Pimentel and Marcia Pimentel, “Sustainability of meat-based and plant-based diets and the
environment 1,2,3,” The American Journal of Clinical Nutrition 78 (2003): 660S–3S.
[57]. T. Colin Campbell Foundation and TILS, “TCC503: Environment I: The Environmental Impact of
Food Production Part I,” Certificate Program in Plant-Based Nutrition (2012):7.
[58]. Mark Bittman, “Rethinking the Meat-Guzzler,” New York Times, May 5, 2014,
http://www.nytimes.com/2008/01/27/weekinreview/27bittman.html.
[59]. Mark Bittman, “Accessing the Environmental Impacts of Consumption and Production,” United
Nations Environmental Programme, May 15, 2014,
http://www.unep.org/resourcepanel/Portals/24102/PDFs/PriorityProductsAndMaterials_Report.pdf.
[60]. T. Colin Campbell Foundation and TILS, “TCC503: Understanding and Interpreting Scientific
Research II: What Shapes the Evidence We Receive?” Certificate Program in Plant-Based Nutrition
(2012):9.
[61]. “ChooseMyPlate,” United States Department of Agriculture, May 17, 2014,
http://www.choosemyplate.gov/.
[62]. “Court Rules Against USDA’s Secrecy and Failure to Disclose Conflict of Interest in Setting
Nutrition Policies,” Physicians Committee for Responsible Medicine, October 2, 2000,
http://www.pcrm.org/media/news/court-rules-against-usdas-secrecy-and-failure-to.
[63]. “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein,
and Amino Acids,” Institute of Medicine of the National Academies (2002), March 16, 2014,
http://www.iom.edu/reports/2002/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-
cholesterol-protein-and-amino-acids.aspx.
[64]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: On Protein Quality and
Quantity,” Certificate Program in Plant-Based Nutrition (2012):5.
[65]. “Protein,” Centers for Disease Control and Prevention, March 16, 2014,
http://www.cdc.gov/nutrition/everyone/basics/protein.html.
[66]. “Diet, Nutrition, and Cancer Report,” The National Academies Press (1982):4, May 15, 2014,
http://www.nap.edu/openbook.php?isbn=0309032806.
[67]. T. Colin Campbell Foundation and TILS, “TCC503: Understanding and Interpreting Scientific
Research III: Industry and Public Policy” Certificate Program in Plant-Based Nutrition (2012):6.
[68]. Goran Bjelakovic, “Mortality in randomized trials of antioxidant supplements for primary and
secondary prevention: systematic review and meta-analysis,” JAMA 297, no. 8 (2007): 842–57.
[69]. “Vitamins & Supplements,” WebMD, December 20, 2014, http://www.webmd.com/vitamins-and-
supplements/news/20131216/experts-dont-waste-your-money-on-multivitamins.
[70]. “Do supplements really work?,” ConsumerReports, November 4, 2014,
http://www.consumerreports.org/cro/2014/05/do-vitamin-supplements-work/index.htm.
[71]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Design and
Methodology of the China Project,” Certificate Program in Plant-Based Nutrition (2012).
[72]. “Homeostasis In The Human Body,” Natural Life Energy, February 20, 2015,
http://www.naturallifeenergy.com/homeostasis-in-the-human-body/.
[73]. T. Colin Campbell Foundation and TILS, “Nutrition TCC501: Nutrition Fundamentals: On Nutrients
And Their Interactions,” Certificate Program in Plant-Based (2012):1–2.
[74]. “Blood Gases,” MedlinePlus, March 21, 2015,
http://www.nlm.nih.gov/medlineplus/ency/article/003855.htm.
[75]. “Blood, Sweat, and Buffers: pH Regulation During Exercise,” Department of Chemistry,
Washington University, March 21, 2015,
http://www.chemistry.wustl.edu/~edudev/LabTutorials/Buffer/Buffer.html.
[76]. “Blood pH,” Harper College, March 21, 2015, http://www.harpercollege.edu/tm-
ps/chm/100/dgodambe/thedisk/bloodbuf/zback.htm.
[77]. “Nutrition Facts,” NutritionFacts.org. February 20, 2015, http://nutritionfacts.org/.
[78]. Charles A. Janeway et al., Immunobiology, 5th edition: The Immune System in Health and
Disease, New York: Garland Science; 2001, http://www.ncbi.nlm.nih.gov/books/NBK27169/.
[79]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Introduction to the
Scientific Method,” Certificate Program in Plant-Based Nutrition (2012): 2–4.
[80]. J. Bartley and S. R. McGlashan, “Does Milk Increase Mucus Production?” Medical Hypotheses
74, no. 4 (2010): 732–4.
[81]. “Is Milk and Mucus a Myth?” NutritionFacts.org, March 17, 2014,
http://nutritionfacts.org/video/is-milk-and-mucus-a-myth/.
[82]. Dr. Victor Marcial-Vega, “Blood Before Goji After Goji” online video clip, YouTube, September 9,
2010, https://www.youtube.com/watch?v=40mvty0EM2o.
[83]. Aqiyl Henry, “Goji Berries: What Are Goji Berries And Their Benefits?” Natural Life Energy,
May19, 2013, http://www.naturallifeenergy.com/superfood-goji-berries-goji-berry-juice/.
[84]. “Calcium and Strong Bones” Physicians Committee for Responsible Medicine, March 21, 2014,
http://www.pcrm.org/health/health-topics/calcium-and-strong-bones.
[85]. K. K. Frick et al., “Metabolic acidosis increases intracellular calcium in bone cells through
activation of the proton receptor OGR1,” US National Library of Medicine National Institutes of
Health, November 13, 2013. http://www.ncbi.nlm.nih.gov/pubmed/18847331.
[86]. Timothy R. Arnett, “Extracellular pH Regulates Bone Cell Function 1–3,” The Journal of
Nutrition, November 13, 2013. http://jn.nutrition.org/content/138/2/415S.full.
[87]. “Multivitamins are, at Best, a Waste of Money, Johns Hopkins Doctors Say,” Johns Hopkins,
March 4, 2013, http://hub.jhu.edu/2013/12/17/vitamins-might-be-harmful.
[88]. “Don’t Take Your Vitamins,” New York Times, March 4, 2013.
http://www.nytimes.com/2013/06/09/opinion/sunday/dont-take-your-vitamins.html?_r=0.
[89]. “The Nutrition Source,” Harvard T.H. Chan School of Public Health, May 23, 2014,
http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/.
[90]. Stephanie Dutchen, “What Do Fats Do in the Body?” Live Science, May 23, 2014,
http://www.livescience.com/9109-fats-body.html.
[91]. Stephanie Dutchen, “What Do Fats Do in the Body?” Live Science, May 23, 2014,
http://www.livescience.com/9109-fats-body.html.
[92]. “Herbalist Found Not Guilty in Fake Healing Case,” Natural Life Energy, February 25, 2014,
http://www.naturallifeenergy.com/documents/sebi-found-not-guilty.pdf.
[93]. “CBS NEWS: The Man That Cures all Diseases,” Live Leak, May 23, 2014,
http://www.liveleak.com/view?i=9a1_1343602546.
[94]. “Your Brain On Pork! Pork Parasites Are Number One Cause Of Epilepsy,” Natural Life Energy,
December 15, 2014, http://www.naturallifeenergy.com/brain-pork-parasites-number-one-cause-epilepsy/.
[95]. Michael Greger, “Pork Tapeworms on the Brain,” Online video clip, YouTube, September 9, 2013,
https://www.youtube.com/watch?v=hhgXukqIa5U.
[96]. “A Natural Approach to Migraines,” Physicians Committee for Responsible Medicine,
December 4, 2013, http://www.pcrm.org/health/health-topics/a-natural-approach-to-migraines.
[97]. Aqiyl Henry, “Alkaline Diet—Mucus Reducing Nutritional Guide,” Natural Life Energy, May 17,
2013, http://www.naturallifeenergy.com/alkaline-producing-mucus-reducing-nutrional-guide/.
[98]. Peter Hedden et al., “Green Revolution Genes,” Plant Physiology Online, November 14, 2013,
http://5e.plantphys.net/article.php?id=355.
[99]. H. Ellis et al., ““Perfect” Markers for the Rht-B1b and Rht-D1b Dwarfing Genes in Wheat,” US
National Library of Medicine National Institutes of Health, November 14, 2013,
http://www.ncbi.nlm.nih.gov/pubmed/12582931.
[100]. Aqiyl Henry, “What Is Processed Food? Is Processed Food Good Or Bad For You?” Natural
Life Energy, May 23, 2013, http://www.naturallifeenergy.com/what-are-processed-foods-good-bad/.
[101]. “Trans Fat Now Listed With Saturated Fat and Cholesterol,” US Food and Drug
Administration, May 5, 2014,
http://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm274590.htm.
[102]. “Effect of animal and industrial trans fatty acids on HDL and LDL cholesterol levels in humans—
a quantitative review,” US National Library of Medicine National Institutes of Health, June 17, 2014,
http://www.ncbi.nlm.nih.gov/pubmed/20209147.
[103]. “Effect of Different Forms of Dietary Hydrogenated Fats on LDL Particle Size 1,2,3,” The
American Journal of Clinical Nutrition, June 17, 2014, http://ajcn.nutrition.org/content/78/3/370.long.
[104]. Aqiyl Henry, “What is Cholesterol? Cholesterol Benefits,” Natural Life Energy, June 17, 2014,
http://www.naturallifeenergy.com/what-is-cholesterol-cholesterol-benefits/.
[105]. “Trans Fats,” American Heart Association, June 17, 2014,
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Trans-
Fats_UCM_301120_Article.jsp.
[106]. “Trans Fatty Acids and Coronary Heart Disease,” Departments of Nutrition and
Epidemiology, Harvard School of Public Health, June 17, 2014,
http://www.tfx.org.uk/docs/hsph_transfats.pdf.
[107]. “What is heart disease?” Medical News Today, June 17, 2014,
http://www.medicalnewstoday.com/articles/237191.php.
[108]. “LDL Cholesterol: The Bad Cholesterol,” WebMD: Cholesterol & Triglycerides Health Center,
June 17, 2014, http://www.webmd.com/cholesterol-management/ldl-cholesterol-the-bad-cholesterol.
[109]. “Trans Fat,” CDC Centers for Disease Control and Prevention, February 13, 2014,
http://www.cdc.gov/nutrition/everyone/basics/fat/transfat.html.
[110]. “Generally Recognized as Safe (GRAS),” FDA: US Food and Drug Administration, March 11,
2014, http://www.fda.gov/Food/IngredientsPackagingLabeling/GRAS/.
[111]. “Food Manufacturers Get to Decide if Their Own Additives Are Safe,” Nutrition Fact.org,
February 9, 2014, http://nutritionfacts.org/2015/03/19/food-manufacturers-get-to-decide-if-their-own-
additives-are-safe/.
[112]. Michael Greger, “Who Determines if Food Additives are Safe?” Online video clip. YouTube.
February 9, 2014, http://nutritionfacts.org/video/who-determines-if-food-additives-are-safe/.
[113]. “EWG Releases Dirty Dozen Guide to Food Additives,” Mercola. February 9, 2014,
http://articles.mercola.com/sites/articles/archive/2014/11/26/12-worst-food-additives.aspx.
[114]. Aqiyl Henry, “Juicing Fruits and Vegetables Removes Polyphenols Stuck To Fiber—Make
Smoothies Instead,” Natural Life Energy, October 30, 2014, http://www.naturallifeenergy.com/juicing-
fruits-vegetables-removes-polyphenols-stuck-fiber-make-smoothies/.
[115]. Michael Greger, “Juicing Removes More Than Just Fiber,” Online video clip. YouTube. October
29, 2014, https://www.youtube.com/watch?t=193&v=U6tyu1Df1d4.
[116]. “Phytonutrients,” USDA National Agricultural Library, November 17, 2014,
https://fnic.nal.usda.gov/food-composition/phytonutrients.
[117]. Michael Greger, “Phytonutrients,” Nutrition Facts.org, November 17, 2014.
http://nutritionfacts.org/topics/phytonutrients/.
[118]. “Phytonutrient FAQs,” USDA United States Department of Agriculture Agricultural Research
Service, November 17, 2014, http://www.ars.usda.gov/aboutus/docs.htm?docid=4142.
[119]. “Metabolic Danger of High-Fructose Corn Syrup,” Life Extension Magazine, April 11, 2014,
http://www.lef.org/magazine/2008/12/Metabolic-Dangers-of-High-Fructose-Corn-Syrup/Page-01.
[120]. “Study Finds High-Fructose Corn Syrup Contains Mercury,” Washington Post, April 11, 2014,
http://www.washingtonpost.com/wp-dyn/content/article/2009/01/26/AR2009012601831.html.
[121]. “Watch Out: Corporations Have Renamed ‘High-Fructose Corn Syrup,’” Natural Society,
December 10, 2014, http://naturalsociety.com/watch-corporations-renamed-high-fructose-corn-syrup/.
[122]. Courtney Winston, “List of Refined Carbs,” SFGate, December 10, 2014,
http://healthyeating.sfgate.com/list-refined-carbs-7260.html.
[123]. “Glycogen Metabolism Notes,” Oregon State University, December 8, 2014,
http://oregonstate.edu/instruct/bb450/summer09/lecture/glycogennotes.html.
[124]. “Converting Carbohydrates to Triglycerides,” National Council of Strength and Fitness,
December 8, 2014. http://www.ncsf.org/enew/articles/articles-convertingcarbs.aspx.
[125]. “Resistant Starch: Promise for Improving Human Health 1,2,” Advance in Nutrition, June 4,
2014, http://advances.nutrition.org/content/4/6/587.long.
[126]. Michael Greger, “Juicing Removes More Than Just Fiber,” Online video clip. YouTube. October
29, 2014, https://www.youtube.com/watch?t=193&v=U6tyu1Df1d4.
[127]. “Resistant Starch: What is it? And Why is it so Good for You?” Precision Nutrition, April 14,
2014, http://www.precisionnutrition.com/all-about-resistant-starch.
[128]. Goran Bjelakovic, “Mortality in randomized trials of antioxidant supplements for primary and
secondary prevention: systematic review and meta-analysis,” JAMA. (2007): 297(8):842–57.
[129]. “Vitamins & Supplements,” WebMD, December 20, 2014, http://www.webmd.com/vitamins-and-
supplements/news/20131216/experts-dont-waste-your-money-on-multivitamins.
[130]. “Do supplements really work?” ConsumerReports, November 4, 2014,
http://www.consumerreports.org/cro/2014/05/do-vitamin-supplements-work/index.htm.
[131]. “Guidance for Industry: Guide to Minimize Microbial Food Safety Hazards for Fresh Fruits and
Vegetables,” US Department of Health and Human Services: Food and Drug Administration: Center
for Food Safety and Applied Nutrition (CFSAN), 1998. 10–19. April 23, 2014,
http://www.fda.gov/downloads/Food/GuidanceRegulation/UCM169112.pdf.
[132]. “Vitamin B12 Fact Sheet for Consumers,” National Institutes of Health, December 16, 2013,
http://ods.od.nih.gov/factsheets/VitaminB12-Consumer/.
[133]. “The Vitamin B12 Issue,” Vibrancy, December 16, 2013, http://www.vibrancyuk.com/B12.html.
[134]. “Enterohepatic Circulation: Physiological, Pharmacokinetic and Clinical Implications,” US
National Library of Medicine National Institutes of Health, December 16, 2013,
http://www.ncbi.nlm.nih.gov/pubmed/12162761.
[135]. “Vitamin B12 Deficiency,” WebMD, March 3, 2014, http://www.webmd.com/food-
recipes/guide/vitamin-b12-deficiency-symptoms-causes.
[136]. “Anemia—B12 Deficiency,” MedlinePlus, March 3, 2014,
http://www.nlm.nih.gov/medlineplus/ency/article/000574.htm.
[137]. “Are Intestinal Bacteria a Reliable Source of B12?” Vegan Health.org, March 3, 2014.
http://www.nlm.nih.gov/medlineplus/ency/article/000574.htm.
[138]. T. Colin Campbell Foundation and TILS, “TCC503: The Role of Supplements,” Certificate
Program in Plant-Based Nutrition (2012):6.
[139]. P. Lips, “Vitamin D Physiology,” Prog Biophys Mol Biol 92, no. 1 (2006): 4–8.
[140]. M. F. Holick, “Sunlight and Vitamin D for Bone Health and Prevention of Autoimmune Diseases,
Cancers, and Cardiovascular Disease,” Am J Clin Nutr 80, 6 Suppl. (2004):1678S–88S.
[141]. C. J. Rosen et al., “The Nonskeletal Effects of Vitamin D: an Endocrine Society Scientific
Statement,” Endocr Rev 33, no. 3 (2012):456–92. doi: 10.1210/er.2012-1000. May 17, 2012.
[142]. T. Colin Campbell Foundation and TILS, “TCC503: The Role of Supplements,” Certificate
Program in Plant-Based Nutrition (2012):7.
[143]. “Testing For Vitamin D,” Vitamin D Council, May 5, 2014,
https://www.vitamindcouncil.org/about-vitamin-d/testing-for-vitamin-d/.
[144]. “Evaluation, Treatment, and Prevention of Vitamin D Deficiency: An Endocrine Society Clinical
Practice Guideline,” The Endocrine Society’s Clinical Guidelines, May 5, 2014,
https://www.endocrine.org/~/media/endosociety/Files/Publications/Clinical Practice Guidelines/FINAL-
Standalone-Vitamin-D-Guideline.pdf.
[145]. “Vitamin D,” National Institutes of Health, May 5, 2014,
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
[146]. “UV Index Scale,” EPA: United States Environmental Protection Agency, August 13, 2014,
http://www2.epa.gov/sunwise/uv-index-scale.
[147]. “Dermato Endocrinology: Solar UV Doses of Adult Americans and Vitamin D3 Production,” US
National Library of Medicine National Institutes of Health, March 13, 2014,
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256341/.
[148]. “What are Proteins and What Do They Do?” Genetics Home Reference: A Service of the US
National Library of Medicine, May 23, 2014. http://ghr.nlm.nih.gov/handbook/howgeneswork/protein.
[149]. “Long Term Toxicity of a Roundup Herbicide and a Roundup-Tolerant Genetically Modified
Maize,” Food and Chemical Toxicity, May 4, 2014, http://www.naturallifeenergy.com/files/seralini-
study.pdf.
[150]. “Scientists Fight Against Retraction of Séralini GMO Rat Study,” Natural Life Energy, January
1, 2014, http://www.naturallifeenergy.com/scientists-fight-retraction-sralini-gmo-rat-study/.
[151]. T. Bohn et al., “Compositional Differences in Soybeans on the Market: Glyphosate Accumulates
in Roundup Ready GM Soybeans,” Food Chem 153 (2014): 207–15.
[152]. Michael Greger, “Are GMOs Safe? The Case of Roundup Ready Soy,” Nutrition Fact.org,
November 30, 2014, http://nutritionfacts.org/video/are-gmos-safe-the-case-of-roundup-ready-soy/.
[153]. N. Benachour et al., “Time-and Dose-Dependent Effects of Roundup on human Embryonic and
Placental Cells,” Arch Environ Contam Toxicol 53, no. 1 (2007): 126–33.
[154]. S. Richard et al., “Differential Effects of Glyphosate and Roundup on Human Placental Cells and
Aromatase,” Environmental Health Perspectives 113, no. 6 (2005): 716–20.
[155]. R. Mesnage et al., “Major Pesticides Are More Toxic to Human Cells Than Their Declared
Active Principles,” Environmental Health Perspectives, Biomed Research International, 2014: 179691.
[156]. T. Bohn et al., “Compositional Differences in Soybeans on the Market: Glyphosate Accumulates
in Roundup Ready GM Soybeans,” Food Chem 153 (2014): 207–15.
[157]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Design and
Methodology of the China Project,” Certificate Program in Plant-Based Nutrition (2012): 3.
[158]. “Omega-6 Fatty Acids,” University of Maryland Medical Center, June 13, 2014,
http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids.
[159]. Bruce McDonald, “Canola Oil Nutritional Properties,” Oklahoma State University: Department
of Plant and Soil Properties, June 13, 2014, http://canola.okstate.edu/canola-
info/nutrition/Nutritionalprop.pdf.
[160]. T. Colin Campbell Foundation and TILS, “TCC501: Nutrition Fundamentals: Understanding Fats
and Carbohydrates,” Certificate Program in Plant-Based Nutrition (2012):2.
[161]. “Detoxify The Blood with Burdock Root,” Natural Life Energy, August 5, 2014,
http://www.naturallifeenergy.com/herbs-burdock-root/.
[162]. “Study Shows Black Seed Cured HIV Patient,” Natural Life Energy, August 5, 2014,
http://www.naturallifeenergy.com/study-showed-black-seed-cured-hiv-patient/.
[163]. “Bromelain and Papain Plant Enzymes Aid In The Digestion Of Proteins,” Natural Life Energy,
August 5, 2014, http://www.naturallifeenergy.com/bromelain-papain-plant-enzymes-digest-proteins/.
[164]. “Benefits of Papain—A Protein Digesting Enzyme,” Natural Life Energy, August 5, 2014,
http://www.naturallifeenergy.com/benefits-of-papain-a-protein-digesting-enzyme/.
[165]. “What Is Chlorella and Why Do I Need It?” Natural Life Energy, August 5, 2014,
http://www.naturallifeenergy.com/what-is-chlorella-good-for/.
[166]. “Turmeric Benefits | Curcumin Benefits | Anti-Inflammatory Joint and Brain Food,” Natural Life
Energy, August 5, 2014, http://www.naturallifeenergy.com/turmeric-benefits-curcumin-benefits/.
[167]. “Dandelion Root Benefits and Dandelion Leaf Benefits,” Natural Life Energy, August 5, 2014,
http://www.naturallifeenergy.com/dandelion-herb-root-and-leaves-dandelion-benefits/.
[168]. “Elderberry Extract Is a Natural Way of Fighting Colds and Flu,” Natural Life Energy, August 5,
2014, http://www.naturallifeenergy.com/elderberry-extract-is-a-natural-way-of-fighting-colds/.
[169]. “Mullein Leaf Clears Mucus from The Body,” Natural Life Energy, August 5, 2014,
http://www.naturallifeenergy.com/benefits-of-mullein-leaf-herb-in-clearing-mucus-from-the-body/.
[170]. “Sarsaparilla Benefits—Detoxify The Blood,” Natural Life Energy, August 5, 2014,
http://www.naturallifeenergy.com/benefits-of-mullein-leaf-herb-in-clearing-mucus-from-the-body/.
[171]. “Evaluation of the medicinal use of clay minerals as antibacterial agents,” US National Library
of Medicine National Institutes of Health, December 17, 2013,
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2904249/.
[172]. “6 Health Benefits of Bentonite Clay,” Global Healing Center, August 30, 2014,
http://www.globalhealingcenter.com/natural-health/6-health-benefits-bentonite-clay/.
[173]. “Diverticulosis and Diverticulitis,” Medline Plus. August 30, 2014,
http://www.nlm.nih.gov/medlineplus/diverticulosisanddiverticulitis.html.
[174]. “Psyllium,” University of Maryland Medical Center, August 4, 2014,
http://umm.edu/health/medical/altmed/supplement/psyllium.
[175]. “Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate,” Institute of
Medicine, September 3, 2014, https://www.iom.edu/Reports/2004/Dietary-Reference-Intakes-Water-
Potassium-Sodium-Chloride-and-Sulfate.aspx.
[176]. A. Ermund et al., “Studies of Mucus in Mouse Stomach, Small Intestine, and Colon. I.
Gastrointestinal Mucus Layers Have Different Properties Depending on Location as Well as Over the
Peyer’s Patches,” US National Library of Medicine National Institutes of Health, March 15, 2014,
http://www.ncbi.nlm.nih.gov/pubmed/23832518.
[177]. “Cleansing The Small Intestine,” WHALE, September 14, 2014,
http://www.whale.to/a/intestine.html.
[178]. “Kupffer Cell Heterogeneity: Functional Properties of Bone Marrow–Derived and Sessile
Hepatic Macrophages,” US National Library of Medicine National Institutes of Health, January 5,
2014, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2190614/.
[179]. “Alcoholic Liver Disease,” Medline Plus, January 5, 2014,
http://www.nlm.nih.gov/medlineplus/ency/article/000281.htm.
[180]. “Diseases and Conditions: Liver Disease,” Mayo Clinic, January 5, 2014,
http://www.mayoclinic.org/diseases-conditions/liver-problems/basics/risk-factors/con-20025300.
[181]. “Burdock,” University of Maryland Medical Center, January 7, 2014,
http://umm.edu/health/medical/altmed/herb/burdock.
[182]. “Burdock,” Memorial Sloan Kettering Cancer Center, January 7, 2014,
http://www.mskcc.org/cancer-care/herb/burdock.
[183]. Chung My Park et al., “Amelioration of Oxidative Stress by Dandelion Extract Through CYP2E1
Suppression Against Acute Liver Injury Induced by Carbon Tetrachloride in Sprague-Dawley Rats,”
Phytotherapy Research 24, no. 9 (2010): 1347–1353,
http://onlinelibrary.wiley.com/doi/10.1002/ptr.3121/abstract.
[184]. “Yellow Dock,” WebMD, March 17, 2014, http://www.webmd.com/vitamins-
supplements/ingredientmono-651-yellow dock.aspx?activeingredientid=651&activeingredientname=yellow
dock.
[185]. “Sarsaparilla Benefits—Detoxify The Blood,” Natural Life Energy, January 8, 2012,
http://www.naturallifeenergy.com/herbs-sarsaparilla-benefits/.
[186]. “How to Clean Your Liver—Gallbladder | Liver—Gallbladder Cleanse,” Natural Life Energy,
December 5, 2014, http://www.naturallifeenergy.com/liver-gallbladder-cleanse/.
[187]. Michael Greger, “Kale and the Immune System,” Nutrition Facts.org, November 2, 2013,
http://nutritionfacts.org/video/kale-and-the-immune-system/.
[188]. “Kale, Raw,” Self Nutrition Data, November 2, 2013,
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2.
[189]. “Mercury Detoxification Protocol,” Dr. Mercola.com. December 14, 2013,
https://www.mercola.com/article/mercury/detox_protocol.htm.
[190]. “Cilantro and Chlorella Can Remove 80% of Heavy Metals from the Body within 42 Days,”
Natural Society, December 14, 2013, http://naturalsociety.com/proper-heavy-metal-chelation-cilantro-
chlorella/.
[191]. “The Amazing and Mighty Ginger,” Herbal Medicine: Biomolecular and Clinical Aspects, 2nd
Edition, March 4, 2014, http://www.ncbi.nlm.nih.gov/books/NBK92775/
[192]. “Ginger,” University of Maryland Medical Center, December 14, 2013,
http://umm.edu/health/medical/altmed/herb/ginger.
[193]. M. Bortolotti et al., “The Treatment of Functional Dyspepsia with Red Pepper,” Aliment.
Pharmacol. Ther 16, no. 6 (2002): 1075–1082.
[194]. Michael Greger, “Cayenne Pepper for Irritable Bowel Syndrome and Chronic Indigestion,”
Nutrition Facts.org, February 9, 2014, http://nutritionfacts.org/video/cayenne-pepper-for-irritable-bowel-
syndrome-and-chronic-indigestion/.
[195]. “Investigation of the Effect of Ginger on the Lipid Levels. A Double Blind Controlled Clinical
Trial,” US National Library of Medicine National Institutes of Health, February 9, 2014,
http://www.ncbi.nlm.nih.gov/pubmed/18813412.
[196]. “Omega-3 fatty acids,” University of Maryland Medical Center, February 9, 2014,
http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids.
[197]. “The Role of Vitamin C in Iron Absorption,” US National Library of Medicine National
Institutes of Health, March 4, 2014. http://www.ncbi.nlm.nih.gov/pubmed/2507689.
[198]. “Effect of Ascorbic Acid Intake on Nonheme-Iron Absorption From a Complete Diet 1,2,” The
American Journal of Clinical Nutrition, March 4, 2014, http://ajcn.nutrition.org/content/73/1/93.full.
[199]. “The Water In You,” The USGS Water Science School, May 3, 2014,
https://water.usgs.gov/edu/propertyyou.html.
[200]. “Dehydration in Adults,” WebMD, May 3, 2014, http://www.webmd.com/a-to-z-
guides/dehydration-adults.