MY OWN HEALTH SECRETS Dietary Strategies for a

MY OWN HEALTH SECRETS Dietary Strategies for a Full Life BY SALLY FALLON MORELL, PRESIDENT THE WESTON A. PRICE FOUNDATION POWERPOINT DESIGN BY SANDRINE HAHN

FIRST AND FOREMOST Three regular meals per day, containing animal protein, animal fat and healthy carbs. 2

AVOID THE BLOOD SUGAR ROLLER COASTER Plenty of fat with every meal Always eat sweet things with good fats! 3

THE CORROLARY No food between meals Get your body on a rhythm of regular meals! 4

HEALTHY BREAKFASTS Eggs and meat Smoked fish Cheese and sourdough bread Soaked oatmeal with butter Soaked pancakes with bacon or sausage Soup Leftovers 5

CRUEL BREAKFAST 6

GOOD BREAKFASTS SCRAMBLED EGGS WITH SAUTÉED POTATOES SMOOTHIE MADE WITH WHOLE YOGURT, FRIED EGGS WITH EGG YOLKS, FRUIT AND COCONUT OIL NO-NITRATE BACON AND FRUIT 152

Oatmeal Breakfast 5. SERVE OATMEAL WITH PLENTY OF BUTTER OR CREAM AND A NATURAL SWEETENER. SPRINKLE COCONUT AND/OR CRISPY NUTS ON TOP IF DESIRED. 92

Butter and Pancakes 9

HEALTHY LUNCHES Good time for the sacred, nutrient-dense foods: Liver pate Raw, grass-fed cheese Caviar Homemade broth-based soup 10

CRISPY PANCAKES WITH SOURCREAM AND CAVIAR 11

QUICHE 99

HEALTHY DINNERS Meat or fish, with sauce or fat Vegetables, with fat Carbs as tolerated 13

FOOD MUST BE SATISFYING That means, plenty of fat at every meal. 14

THE PURITANICAL DIET The virtuous, plant-based, low-fat, low-salt, high-fiber diet. Approved by dietitians! Impossible to stay on. 15

THE PORNOGRAPHIC FOODS 16

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COOKIES GROUND CRISPY NUTS, ARROWROOT POWDER BUTTER, RAPADURA FLAVORINGS (SALT, VANILLA, LEMON PEEL, ETC. ) 18

Teeth marks in butter 19

RANCH DRESSING STORE BOUGHT HOMEMADE Vegetable oil (soybean and/or canola) water, egg yolk, sugar, salt, cultured nonfat buttermilk, natural flavors, spices, vinegar, phosphoric acid, xanthan gum, modified food starch, monosodium glutamate, artificial flavors, disodium phosphate, sorbic acid, calcium disodium EDTA, disodium inosinate, disodium guanylate Buttermilk, mayonnaise, sour cream, parsley, chives, garlic vinegar or lemon juice salt and pepper 20

Raw Cheeses RAW CHEESE FROM PASTURED ANIMALS A COMPLETE FOOD! BEST SOURCE OF K 2 IN THE WESTERN DIET. 21

MORE ADVICE: Eat mostly home-cooked food Sit down to eat Eat with others. . Or with a good book to read! 22

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PAY ATTENTION TO DIGESTION OF FATS Swedish Bitters Lacto-Fermented Foods Lemon Juice or Vinegar in Water Ox Bile Tablets with Meals 24

Beet Kvass LACTO-FERMENTED BEET KVASS MADE WITH BEETS WHEY SALT WATER 25

PAY ATTENTION TO DIGESTION OF PROTEIN Plenty of Salt Eat Meat with the Fat Eat Meat with Broth Eat Meat with Tropical Fruit 26

PAY ATTENTION TO DIGESTION OF CARBOHYDRATES Proper Preparation of Grains Eat Carbs with Adequate Fat For serious digestive problems: The GAPS Diet 27

EATING AT RESTAURANTS Choose higher end restaurants, not fast food places Order simple foods, put butter on everything Avoid soups, salad dressings, fried food Breakfast: Fried eggs and bacon 28

TYPICAL HOTEL BREAKFASTS 29

EASY SOFT DRINK WHILE TRAVELING Sparkling Water Squeeze of Lemon Pinch of Salt 30

AVOID THE WORST Industrial fats and oils Refined sweeteners Extruded and rough grains MSG 31

FOODS THAT CONTAIN HIGH LEVELS OF MSG has been linked to: diabetes, migraines and headaches, obesity, autism, ADHD and Alzheimer's. 32

INGREDIENTS THAT CONTAIN MSG Monosodium Glutamate Hydrolyzed Vegetable Protein Hydrolyzed Plant Protein Hydrolyzed Oat Flour Plant Protein Extract Sodium Caseinate Calcium Caseinate Yeast Extract Textured Vegetable Protein (TVP) Autolyzed Yeast Corn Oil Soy Protein Isolate Reduced-Fat Milk 33

AVOID STIMULANTS Coffee Tea Chocolate Soft Drinks 34

THE ADRENAL GLAND Adrenal Medulla – produces adrenaline for "fight or flight. " Adrenal Cortex – produces "chill out" corticoid hormones that relax and heal the body. ADRENALINE: Sugar and caffeine stimulate the adrenal medulla to produce adrenaline. HOMEOSTASIS: The adrenal cortex then produces hormones to bring the body back into homeostasis. ADRENAL EXHAUSTION: With continual stimulation from sugar and caffeine, the adrenal cortex becomes exhausted and we can no longer deal with stress. 35

AVOID THE BLOOD SUGAR ROLLER COASTER Plenty of fat with every meal Always eat sweet things with good fats! 36

MARIJUANA BENZEDRINE SPIDER WEBS CHLORAL HYDRATE Spiders given caffeine spun the most chaotic webs. CAFFEINE 37

THE BODY AND BRAIN CANNOT FUNCTION ON CAFFEINE AND JUNK FOOD! Instead of junk food based on sugar, white flour and trans fats, eat real food such as eggs, meat, cheese, pate, liverwurst, nuts, etc. Instead of caffeine beverages, drink whole raw milk, broth-based soups, kombucha and other lacto-fermented beverages. 38

ALTERNATIVES TO COFFEE Raw Milk Kombucha Hot Bone Broth Molassas, coconut oil, powdered ginger in a mug with hot water 39

SUPPLEMENTS Cod Liver Oil and Butter Oil Vitamin C Vitamin B 12 40

BORON FOR THE JOINTS 1 teaspoon in 1 quart of water Take about 1 tablespoon per day, mixed with more water 41

EXERCISE Best of out of doors Don’t overdo 42

HAVE A GOAL Not to do with health or eating Keeps you from dwelling on yourself Keeps you looking to the future 43

BALANCE Materialism Restraint Strict Play Prudishness Justice Renunciation Mysticism Spontaneity Lenient Work Lust Mercy Excess 44

FOOD CHOICES IN FULL FREEDOM Primitive people had a group soul consciousness. They had no choice in the foods they ate, and they knew instinctively what to eat. They had good health without individual effort Modern man has progressed to a state of individual consciousness. He has lost his instinctive knowledge and has many food choices and temptations. The goal is to achieve the perfect health of primitive peoples in full freedom, choosing the right foods with both spirit (mind) and soul (emotions/heart). That is a real accomplishment!! 45

BE A MEMBER Join the Weston A. Price Foundation Support the work we do! 46

QUARTERLY MAGAZINE INFORMATIONAL BROCHURES YEARLY SHOPPING GUIDE ANNUAL CONFERENCE LOCAL CHAPTERS 47

YEARLY SHOPPING GUIDE Now available as an i. Phone app! Realfoodmobileapp. com 48

www. westonaprice. org 49

SUMMARY TRADITIONAL DIETS MAXIMIZED NUTRIENTS WHILE MODERN DIETS MINIMALIZE NUTRIENTS TRADITIONAL DIETS MODERN DIETS FOODS FROM FERTILE SOIL FOODS FROM DEPLETED SOIL ORGAN MEATS OVER MUSCLE MEATS, FEW ORGANS ANIMAL FATS VEGETABLE OILS ANIMALS ON PASTURE ANIMALS IN CONFINEMENT DAIRY PRODUCTS RAW AND/OR FERMENTED DAIRY PRODUCTS PASTEURIZED GRAINS AND LEGUMES SOAKED/FERMENTED GRAINS REFINED, EXTRUDED BONE BROTHS MSG, ARTIFICIAL FLAVORINGS UNREFINED SWEETENERS (HONEY, MAPLE SYRUP) REFINED SWEETENERS LACTO-FERMENTED VEGETABLES CANNED VEGETABLES LACTO-FERMENTED BEVERAGES MODERN SOFT DRINKS UNREFINED SALT NATURAL VITAMINS IN FOODS SYNTHETIC VITAMINS ADDED TRADITIONAL COOKING MICROWAVE, IRRADIATION TRADITIONAL SEEDS/OPEN POLLINATION HYBRID SEEDS, GMO SEEDS 50