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A Truly Healthy Diet
Jameth Sheridan, N.D. - HealthForce Nutritionals


While it is crystal clear to me that certain bio-compatible nutritional supplements are absolutely essential for optimum heath in today's severely compromised world (few are actually aware of just how compromised it really is), no amount of supplements (even the bio-compatible ones HealthForce offers) can replace a healthy diet. However, the worse your diet is the more you need the life saving nutritional support of bio-compatible supplements! A great diet combined with certain bio-compatible supplements is ideal. Your diet is your foundation. You absolutely do not have to sacrifice great taste whatsoever to be healthy. On the contrary, a large number of healthier (and in some cases much healthier) foods actually taste better than their unhealthy counterparts. An open mind will almost certainly allow you to prove this to yourself.

After 13 years of constant research and experimentation, I have concluded that the optimum diet is a whole foods, plant based (vegan), organic diet with most or all of the foods being eaten raw, and the focus being on vegetables and the many wonderful meals than can be make with them.. Depending on one's body type, there are variations within this. Some need more dense foods such as avocados, small amounts soaked nuts/seeds, and others can subsist on lighter foods such as vegetables and fruits.


What is a Vegan Diet?

A vegan diet is a diet that DOES NOT contain any animal products. Animal products include flesh and other body parts from cows, chickens and other birds, pigs, fish, etc. Animal products also include milk and milk products, and eggs. A Vegan diet contains absolutely no cholesterol and produces significantly less free radicals in general (these are both risk factors for heart disease and other diseases). A vegan diet does not include any animal proteins. Animal proteins are particularly acid forming and contribute to osteoporosis, arthritis, gout, kidney problems, cancers and aging in general. A Vegan diet contains all nutrients required my human beings including proteins, amino acids, fatty acids, carbohydrates, vitamins, minerals, and fiber.

People's can thrive on a Vegan diet and many competitive athletes are Vegans.

Many Vegans also do not use products that have been tested on animals or engage in other things that hurt or kill animals (such as the wearing of fur, leather, etc.)


What are the advantages of a Vegan Diet?

They are too numerous to mention here but include:

Health: Less chance of Cancers, Heart Disease, Osteoporosis, Immune Suppressive Diseases, etc. Healthier Weight. Better Bowel Regularity. Less Abdominal Distention, More Energy and Endurance, etc.

Great Food: You can enjoy better tasting food when eating Vegan. Most vegan foods are whole foods, and whole foods have much more flavor than refined foods. There are a tremendous amount of Vegan foods, many of which you are not currently aware.

Preservation Of Our Planet: By consuming foods from the earth (Vegan) instead of feeding massive quantities of food to animals, much less water, food and resources (such as energy) are used. Significantly less pollution is produced by consuming a Vegan diet.

Ethics: A Vegan diet does not involve the bloody (literally) slaughter of any innocent, sensitive, feeling beings. This slaughter almost never even involves any anesthesia. The animals' throats are usually cut while they are alive, and their blood and guts pour out on the slaughterhouse floor. Modern factory farm animals suffer terrible abuse, including horrendous "living" conditions their whole lives, only to have it ended in tragedy.


Are there any concerns with a Vegan Diet?

No. If one is eating a variety of foods, and not just processed vegan foods (like cookies) it is a complete diet. Some people have to include high protein Vegan foods such as chick peas, lentils, pinto beans, black beans, peas, soybeans (including tofu, tempeh), Spirulina, seeds and nuts, and high protein grains like amaranth, quinoa, etc. to have adequate protein. Note that cow's flesh only has 27% protein, while soybeans contain 34% protein! And soybeans are considered, even by mainstream authorities, to be a "complete" protein. Animal proteins also form toxic amounts of uric acid, which contributes to arthritis, gout, osteoporosis, and aging in general.

If you only eat one food, Yes. If one eats only fruit, or only grains, or just one grain like brown rice, they are likely to encounter some deficiencies. Many that do this actually thrive, but others can become deficient in many things including protein. If you were to eat only cow flesh, chicken flesh, pig flesh, etc., you would become quite deficient! Some people have consumed a limited Vegan diet as mentioned above that is too high in sugar, too low in protein, or both. Although they have experienced many benefits, some have become deficient in protein and experienced blood sugar problems. When these people have added back some animal foods to their diet, their protein status and hypoglycemia (low blood sugar) improved. However, adding high protein Vegan foods such as chick peas, lentils, pinto beans, black beans, peas, soybeans (including tofu, tempeh), Spirulina, seeds and nuts, and high protein grains like amaranth, quinoa, etc. produce superior results regarding protein status and hypoglycemia (low blood sugar), without the significant health drawbacks of eating animal foods. Eating a balanced Vegan diet is the best way to be healthy, and one of the best ways to be environmental conscious, and ethical.


What Can I Eat On A Vegan Diet?

A vegan diet includes every one of the hundreds or thousands of varieties of vegetables, (such as potatoes, yams, squashes like butternut and zucchini, lettuces, kale, collard greens, broccoli, cauliflower, asparagus, carrots, tomatoes, cucumbers, bell peppers, cabbages, etc.) fruits, (such as apples, pears, persimmons, oranges, tangerines, figs, bananas, grapes, apricots, peaches, nectarines, plums, watermelon, honeydew melon, cantaloupe, sharlyn melon, all other melons, guavas, cherimoyas, dates (can be used for sweetening), spates, etc.) sprouts, (clover, buckwheat, alfalfa, mung, chickpea, lentil, sunflower, etc.) grains, (wheat, barley, oats, corn, blue corn, rye, rice, kamut, spelt, amaranth, teff, quinoa, millet, and things made from them like breads, muffins, pastas, tortillas, etc.) nuts/seeds (sunflower seeds, sesame seeds, pumpkin seeds, flax seeds, almonds, pistachios, and nut & seed butters, etc.) and legumes (chickpeas, lentils, mung beans, black beans, white beans, kidney beans, pinto beans, soybeans (and the tofu, tofu lasagna, tempeh, and soy milk make from soy).

From the above foods you can make very tasty Vegan burgers, hot dogs, soups, ice creams, sandwiches, sweet treats, casseroles, main dishes, lasagna, pizza, pies, etc. Please go to your local health food store or market that carries healthy items for already prepared foods such as the above. There are also virtually countless healthy, Vegan recipe books.

Today, even mainstream nutrition authorities are saying to eat more fresh fruits and vegetables every day for better health and the four food groups are a thing of the past. Scientists are continually discovering new, beneficial elements found only in fresh plant foods (the discovery of phytochemicals is the latest breakthrough).

You Do NOT have to sacrifice taste to eat healthfully!

For assistance in eating healthfully, shop for your food at a good Health Food store, or at farm stands and produce markets.

At Health Food stores, or in the health food section of many grocery stores, you will find a more than adequate selection of familiar things you can still eat such as:

Breads, pastries, muffins, cookies, ice creams & milks (non dairy), cereals, frozen treats, non meat veggie burgers, non meat hot dogs, pizzas, lasagnas,T.V. dinners, rolls, candies, instant oatmeals, pasta, pasta sauce, sweeteners, etc...

The wonderful difference is....

These items are made with tastier, more healthful ingredients rather than toxic ingredients that are known to cause eventual death and disease in the process.

Healthier ingredients include:

Flours (whole grain) or the Grains that they are made from: whole wheat,(not just "wheat flour"), other whole grains and whole grain flours such as spelt, kamut, quinoa, corn, barley, amaranth, millet, teff, oats, oatmeal, etc.

Sweeteners: Sucanat (dried sugar cane juice), barley malt, brown rice syrup, dates, date sugar, fruits, fresh fruits, fruit juices, molasses, honey (ask how the bees are treated), stevia leaf (technically a dietary supplement).

Miscellaneous: Tofu, tempeh, soybeans (and the very tasty products made from them that are similar to meat),beans, vegetables (especially raw or less cooked including potatoes, squashes, etc.), organic, fresh vegetable and fruit juices, aluminum free, unrefined & fresh oils (as they are in fresh, raw foods such as avocados, soaked seeds, nuts, refrigerated flax oil), almond butter, tahini, soy milk, soy yogurt, rice milk, other non diary milks, tofu scrambler, avocados, hummus, veggie burgers, unrefined sea salt, salads, creamy tofu and tahini salad dressings, etc.

Unhealthful ingredients include:

Flours: White, nutrient draining flours or grains that they are made from: wheat flour, flour, enriched flour.

Sweeteners: Sugar, corn syrup, high fructose corn syrup, dextrose, NutraSweet, Saccharin

Miscellaneous: Animals (chickens, fish, cows, pigs, turkeys, deer, ostriches, rabbits, lambs - including their various organs) cow's milk (to feed humans?), butter, cheeses, yogurt, eggs (if you are to eat eggs please get cage-free & cruelty free organic eggs), chemical preservatives, irradiated food, aluminum, hydrogenated oils, heated and processed oils (processed vegetable oils are better than animal fats but still not good) peanut butter, salt, etc.

Please do not ever use your microwave reactor (oven)! Not even for healthier food! It severely deranges all things heated in it. We do not provide details here, but please, take our word for it!


We suggest the following books for more information on healthful eating:

"The McDougall Program" by John McDougall, M.D.
"Conscious Eating" by Gabriel Cousens, M.D.
"Living Health" and "Fit For Life" by Harvey and Marilyn Diamond
"Diet for a New America" by John Robbins
"Reclaiming Our Health" also by John Robbins
"Enzyme Nutrition" by Edward Howell
"The American Vegetarian Cookbook" - Marilyn Diamond

You can find or order these books at your health food store, book store, or from an online book reseller. HealthForce does not currently sell them.

There are countless other books as well on the subject of healthier eating and healthier recipes.


Raw Foods Are Our Natural Foods

Gas, bad breath (including "morning breath"), any body odor, and/or foul smelling feces are not natural, normal, or necessary, and in fact are signs that something is wrong. Humans are the only animals on this planet who cook their foods, and all other species have thrived for millennia on an all raw diet. The only animals whose general health condition is even close to being as compromised as that of the human race are domesticated and slaughterhouse animals, to whom we feed a largely cooked and processed diet (not unlike our own).

All raw foods contain enzymes, which are crucially involved in nearly all body processes, including digestion. All enzymes are destroyed when food is heated above approximately 118ºF. In the absence of enzymes the body has to produce its own, and does so at great expense to your health.

Eating cooked foods actually causes our bodies to produce an immune response (called leukocytosis) similar to that produced if we ingested poison. Kirlian Photography proves that fresh raw food has a large life force field, yet when cooked, the life force field is severely diminished.

Not everyone is going to eat all raw foods. Steaming is the healthiest way to cook, while micro waving is an absolute disaster! The most important appliance you can own and use is your juicer. Raw vegetable and fruit juices are concentrated sources of a plethora of incredible life-giving nutrients! Do the best you can to incorporate more whole, raw plant foods into your diet, and love yourself regardless!


WHY RAW FOODS? - (partial list of reasons)

All raw foods contain enzymes, which are crucially involved in nearly all body processes, including the breakdown of food so that it is utilizable.

All enzymes are destroyed when food is heated above approximately 118ºF.

The manner of cooking which is practiced on a daily basis by most people destroys all of the enzymes and many of the nutrients in our foods.

The body places great importance on digestion, so it has to produce its own digestive enzymes in the absence of any. It does so at great expense to your health. (This drains the body and causes its production of metabolic enzymes to severely diminish, causing disease, aging, degeneration, lack of vitality and more. A major cause of ill health is a lack of metabolic enzymes, which basically make everything happen in our bodies. The higher your metabolic enzyme level, the greater your ability to cleanse, heal and regenerate.)

Eating cooked foods actually causes our bodies to produce an immune response similar to that produced if we ingested poison. (This immune response is called digestive leukocytosis, and most people are continually creating this condition several times per day! This is quite depleting to the body's immune system.)

Humans are the only animals on this planet who cook their foods (just since the discovery of fire), and all other species have thrived for millennia on an all raw diet.

The only animals whose general health condition is even close to being as compromised as that of the human race are domesticated animals, such as dogs and cats, to whom we feed a largely cooked and processed diet (not unlike our own).

With the use of Kirlian Photography, it is possible to take a picture of the life force field emanating around all living things. (Those who have degenerative health conditions have small life force fields, and those who are healthy have much larger life force fields. A fresh raw food has a large life force field, yet when cooked, the life force field is severely diminished, as can be seen in before-and-after pictures.) Please see the two pictures at left.

People who eat cooked and processed foods have a very low life force fields, and those who emphasize whole foods and raw foods have much higher life force fields.

Gas, bad breath (including "morning breath"), any body odor, and/or foul smelling feces are not natural, normal, or necessary, and in fact are signs that something is wrong. When one is healthy enough, feces are completely clean and toilet paper is not required (really).

Many people have overcome countless health conditions (some claim they have overcome allegedly incurable diseases) by adopting a truly healthful lifestyle, including large amounts of raw foods.

A diet emphasizing raw, vegan food can initiate beneficial detoxing reactions.


Most people think that raw foods are "rabbit food" and imagine just eating salads and fresh fruits all day long. This is absolutely false! Most people want variety and don't want to give up gourmet delights.

That's where we come in! We have researched multiple facets of health (and lived a healthful lifestyle) for over a decade. We have experienced remarkable results in the way we feel and how we experience life. Our creation of these recipes is our way of keeping our own diet fun and gourmet without compromising our health!

It is our intention that these recipes will provide you with a variety of options and ideas for getting the benefits of more raw foods into your diet every day.

Although this book contains only raw food recipes, and we fully support consuming mostly or totally raw foods (as long as someone can maintain their weight, all seeds/nuts/grains are soaked and one does not eat too many nuts/seeds, avocados, fruit and dried fruit), we do not feel you should put pressure on yourself to eat 100% raw foods. The reason we mention this is because many raw fooders (ourselves included, in the past) become very judgmental of themselves and often others if they are not 100% RAW. A raw food is almost always healthier than a cooked one, but not always (depending upon the food and method of cooking). We recommend a whole foods, vegan, organic diet with as much emphasis on raw foods as possible. Love yourself regardless!

May you enjoy good food and good health