BIOTIN

Biotin is a member of the B family of vitamins. Functions: vital for a healthy immune system • involved in a wide variety of metabolic reactions in the body • necessary for maintenance of healthy skin, hair, nerves, bone marrow and sex glands • plays a role in extracting energy from carbohydrates, fat and protein.

Deficiency signs and symptoms: depression • skin inflammations • nausea and loss of appetite • vomiting • chest and muscle pain • increased cholesterol levels • blood sugar irregularities • deficiencies in the manufacture of protein • extreme exhaustion • hair loss • dermatitis • paleness and smoothness of the tongue.

Biotin’s enemies: alcohol • food processing • excessive boiling of food.

CHOLINE

Choline is an unofficial member of the B family of vitamins. Because it can be synthesized in the liver, it is not regarded as a true vitamin.

Functions: associated with the utilization of fat and cholesterol

• important for the maintenance and health of the nerve cover (myelin) • essential for transmission of nerve impulses • necessary for the formation of lecithin and the production of acetyle-choline, (a neurotransmitter) • helps prevent accumulation of fats in the liver and other organs.

Deficiency signs and symptoms: liver problems and hardening of the arteries • choline deficiency may be a factor in Alzheimer’s disease, nerve degeneration, elevated blood pressure and cholesterol, stroke and immune-system problems. Choline’s enemies: food processing • excessive boiling of food• alcohol.

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As soon as you’ve completed your relaxation exercise, move right into meditation. You’re totally relaxed. Keep your eyes closed. Silently, to yourself, begin saying “one” over and over again. Say it slowly. If you can sense your heartbeat, say “one” in time with your heart. If not, say it slowly, over and over again.

Now see the numeral “1″ in your mind’s eye. See it and say it silently, slowly, over and over. Don’t count the number of times you say “one.” Just keep seeing and saying it. If you get tired of the number “1,” switch over to the word “one.” See the three letters, “o,” “n” and “e” in your mind’s eye.

If your mind begins to wander, if you start thinking about work or supper, gently bring your attention back to “one.”

If you can, see the “one” in color. See it in soft blue in your mind’s eye. See it in green, the green of trees in the woods. (When you can see it in color, or against a background, you know you’re doing something powerful with your mind.)

Keep seeing and saying “one” until you feel it’s time to stop. Don’t set an alarm to go off at a certain time. You’ll know when the session should end. Ten or fifteen minutes for the entire relaxation-meditation session should be enough, but no more than 20 minutes.

When you’re finished, slowly open your eyes. Sit quietly for a few moments, then rise and go about your business.

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OAT BRAN

A bowl of oat bran in the morning is a great way to start the day. You get fiber and complex carbohydrates, plus oat bran’s anti-cholesterol power. You can eat oat bran by itself, or mixed with oatmeal or other grains. I like a mixture of oat bran and Scottish oats, seasoned with a little cinnamon powder. Sometimes I add just a little apple juice for a different taste.

To cook oat bran, bring 1 cup of water to a boil, stir in 1/2 cup of*oat bran. Cook over low heat for 5 to 10 minutes, or to taste. Stir occasionally, watch closely and add water if necessary.

OATMEAL

Like oat bran, oatmeal is great by itself or mixed with other grains. Use old-fashioned oats or raw oats from a health food store. Stay away from precooked oats. Experiment with the different varieties of oatmeal and find the one you like best. To cook oatmeal, bring 1 cup of water to a boil, stir in 1/2 cup of oatmeal. Cook over low heat for 3 to 5 minutes, or to taste. Stir occasionally, and add water if necessary. If you like a dryer, firmer oatmeal, cook for just a few minutes over a higher heat, stirring frequently. If you like a more souplike oatmeal, use more water and cook longer. Try mixing your oatmeal with cornmeal or couscous.

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I’ve used a Super Food diet as the basis of treatment for many of my patients. One woman, Sharon R., had a 20-year history of headaches. These were painful attacks on one side of her head; pounding pain accompanied by nausea and made worse by lights.

She showed me a long list of the drugs she had tried. There was aspirin, acetaminophen, codeine, Darvon and Ibuprofen. She had been put on a beta-blocker medication (Proprandol), an antidepressant and, most recently, a calcium-channel blocker (Verapamil). All these medications helped a bit but were hardly worth the side effects they caused.

After performing a thorough physical examination, ordering appropriate laboratory tests and taking a medical and personal history to rule out disease, I persuaded her to slowly reduce, then eliminate, her medications and change from her junk-food diet to a Super Food diet. Be sure to eat plenty of carrots, spinach, broccoli, cabbage, parsley, lentils and whole grains, I told her.

She did as I instructed—up to a point. She ate all the Super Foods I recommended and her favorite candy bars, which she insisted she could not do without. But as the days passed and she noticed that her headaches were fewer and milder, she realized that they were a reaction to the additives and sugar she was used to eating. Determined never to have another of those terrible headaches, she got rid of the candy and stuck to the Super Food diet. In the months since then, her headaches have disappeared and, as a bonus, she feels healthier and more energetic than she has in years. Oh yes, she doesn’t crave candy bars anymore.

Bernice F. is another Super Food success story. She was a beautiful woman with clear, shiny skin that literally radiated health. Then she got a job as a representative for a major pharmaceutical company. Flying from city to city to put on trade conventions and meet with doctors, she ate nothing but bad hotel and restaurant food. Her diet was filled with processed foods, fatty foods, sugars and additives. Her skin became dry, and the beautiful complexion that had stopped men dead in their tracks was now pale and thick. She complained also of not being able to see well in dim light. “I must be aging,” she sighed. Aging? She was only in her late 30′s “What new drug will help my skin, Dr. Fox?” she asked.

I told her she didn’t need drugs, she needed carrots. She had the classic signs and symptoms of a vitamin A deficiency. But you don’t need vitamin A supplements, I said. Instead, eat lots of carrots, broccoli, spinach, cantaloupes and other Super Foods rich in beta carotene. Your body will convert into vitamin A exactly as much of the beta carotene as it needs.

Bernice still travels a lot, but now she stops at a market on her way from the airport to her hotel. She buys a small bag of fresh carrots and other Super Foods, which she has the hotel keep in their refrigerator for her. And she makes it a point to eat at least two carrots a day, plus as many other Super Foods as possible. Her skin has cleared up, her eyesight has returned to normal, and she’s proud of the way she takes care of her “doctor within.”

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The therapists practising new techniques would not stay in business if they had no successes of course, and you may well meet people who claim to have been cured by such methods. This proves very little, however. Given that the most common sources of food intolerance are wheat and milk, such therapists can achieve a reasonable success rate by diagnosing sensitivity to these two foods in all their patients. If eggs, oranges, chocolate, tea and coffee are added to the list, they may well achieve success with 50 per cent or more, and some patients will benefit from the placebo effect alone. But there will be other patients who are not helped at all, or who are only partially better when they could be fully well if they had identified all their culprit foods. And even those who are better are not getting a very good deal – they are almost certainly avoiding some foods unnecessarily.

Quite apart from the inconvenience and social disruption that this causes, such people may not be eating an adequate diet. Indeed, anyone who cuts out certain foods without medical advice runs this risk, which is why we urge you to consult your doctor before embarking on an elimination diet, and to check with the doctor subsequently to ensure that the diet you are eating is adequate.

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An engine that runs at a reasonable pace has a longer life than if it is hardly ever used; mechanical parts that are left idle become rusty, oxidise and seize up due to hardened lubricants; in other words, they suffer damage. An engine runs best at a certain number of revolutions per minute and an adequate temperature, and it becomes damaged if it is overheated. This is the reason for installing gauges that tell you the best temperatures for running the engine so that its life can be extended. We humans also possess a reliable gauge that indicates whether our ‘body engine’ is running properly or whether we are overtaxing it. This motor is, as we all know, the heart. When running at high speed, it should not be left to a colleague or the ‘motorist’ to decide the maximum rate, or speed; let the heart itself tell you. As soon as it beats considerably faster than usual, this should be taken as a warning that you must slow down. It is true that we can let our ‘heart motor’ run at a higher speed for a short time, but when the exertion continues over an extended period, our energy reserves become drained, fatigue sets in and our health is adversely affected.

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All these factors are important enough to make us look at our pots and pans and check whether some should be discarded in the interest of good health. Certainly all copper pans should be removed from your kitchen and no longer used for cooking. Homoeopathy prescribes Cuprum (copper) in potencies of up to 20x. So, if such high dilutions produce a medicinal effect, surely it is most appropriate to consider the potential danger of your cookware.

Copper has an interesting effect on microscopic organisms. Put some copper shavings in a cloth bag, place this in some water and watch what happens to the microscopic protozoans, algae, fungi and bacteria living in it. They all die. Without losing much of its weight, copper can produce such a powerful catalytic effect that it kills these microscopic organisms.

Silver-plated or nickel-plated copper can cause upsets when they are used for toys, because once the plating has been abraded, the oxidised metal can harm the child playing with such a toy.

All these considerations should make us want to keep away from copper. If you wish to cook and live in a way that is conducive to good health, you must take care to choose safe cookware. Why add to the already existing detrimental influences in our modern life? As it is, our food loses much of its natural value because of chemical additives, preservatives and the refining processes, apart from other influences such as chemical sprays and fertilisers used in its production. You are merely following a course of wisdom if, in your kitchen, you take care not to add to all this pollution but keep the standard as high as possible so that your health will benefit.

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Throughout my many decades of practical experience I have always noticed that it is far more beneficial to utilise food in its entirety, as a wholefood, if at all possible. We should use not just the oil extracted from the seeds, but we should also consume the residual matter, the oil cake, adding it to our food. If the liver is sensitive and cannot tolerate certain oils, especially those that have been refined, it will usually accept the unrefined ones. It is even more beneficial for the liver if the whole oil seed or fruit is eaten. This observation has been confirmed in many cases and will no doubt become a universally accepted fact in the near future following its endorsement by scientific research. It is obvious that, as far as modern nutrition is concerned, new ways should be found and followed in the interests of everybody’s health.

Meanwhile, we can at least take advantage of our present knowledge and make a dish of oil seeds and honey. In doing so we will prevent oxidation and the deterioration of the nutritional value of the oil seeds. Creamed into a spread, poppy seeds, freshly ground sunflower seeds or any other oil seed and honey, is about the healthiest and most strengthening food that exists. Furthermore, it is a splendid food and remedy for those who suffer from liver problems.

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However, if you find that nuts and salads are eliminated without being digested, a raw food diet is not for you. In particular, children with digestive problems or who suffer from coeliac disease should not be given any food they cannot digest. It would be closing one’s eyes to the facts if a diet were continued although the patient was slowly dying of a complete loss of energy – a kind of foolishness I remember seeing once in the case of a girl who would not listen to reason.

It is true that some primitive peoples live almost entirely on raw foods and remain fit and strong. We in the industrialised world, however, should not draw the wrong conclusions from this. Figuratively speaking, civilisation has inflicted many wounds on us, and many of us have acquired extremely weak digestive organs, making it almost impossible, or at least very difficult, to digest raw foods. If this applies to you, you will have to make the food more digestible by cooking it. Only a modest addition of raw food in the form of puree or juice will be permissible. Facing the facts is the answer to keeping your body from being put under unnecessary stress. When the system has recovered sufficiently and the digestive juices are once again able to break down the raw vegetable cells and assimilate the nutrients, you can begin to enjoy some raw foods, but with great care. Even then, you should never forget that proper chewing and thorough insalivation are called for. Never eat in a hurry. So if you want to benefit fully from raw foods, you will have to take more time eating them than you do with cooked food.

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If you have liquid manure and dung at your disposal, do not spread it directly on the soil but incorporate it into compost to improve its quality. The compost heap will mature more quickly

if layers of dung are alternated with yarrow or pine needles in its construction. In the first year you can add animal dung and liquid manure to the compost. But in the second year, no new material should be added to the heap; it should merely be turned over to let the air get to it. At the end of the second year you will have valuable compost that is of great importance to the plants. Vegetables that require nitrogen will do better if the compost has bone meal added to it, while legumes like peas and string beans, as well as roots and vegetables that are rich in potassium, grow better with wood ash compost, since wood ash is rich in minerals, including

potassium.

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