Although far along incalendar years, these men had great flexibility in their
bodies. It required a lot of physical stamina to keep the
monastery in good condition in this rugged, barrenwilderness and oven-like heat. All were healthy, lean and
muscular, with the glow of health to their skin and bright,
keen eyes – none of them wore glasses! Their spiritual quality showed in the genuine brotherly
love which they bestowed on me, a stranger. At the end ofmy visit, one of the monks escorted me to the gate, kissedme on both cheeks and gave me a blessing in Greek. Looking back, as I descended the long, stony trail, I
saw him watching solicitously. We waved to each otherand I carried a warm glow of friendliness in my heartfrom that barren rocky land. Here again was proof of what
I have learned from my own experience – that one of the
spiritual benefits of fasting is an empowerment of genuinesense of service, kinship and love for all humanity. The Fast of 40 Days and 40 Nights
There is a significance to the “ 40 days and 40 nights”
of fasting of the great spiritual leaders and of those who
seek the highest spiritual enlightenment. This is thepractical limit to which the disciplined body can exist
without food before it begins to consume itself. The
cleansing process has been completed, and all toxicwastes and excess fat have been “incinerated”– burned
up into energy. When this limit is reached, starvation
begins. The body will then have to feed on sound livingtissue and this is harmful to body, mind and spirit. The
fast should be terminated before this point is reached! A long fast should not be attempted until the body
has been trained to fast for short intervals, from 1 dayup to 
10 days, over a period of time.215
Stagnation in the body results in ageing and also illness. Fasting promotes cleansing and healing and reversal of ageing
God gave His creatures light, air, and water open to the skies; man locks him
in a stifling lair, t hen wonders why his brother dies. – Oliver Wendell HolmesThe 40 days and 40 nights fast is not for the novice! It’s only the experienced faster who learns to distinguish
between the early cravings of habitual appetite and thewarning pangs of  genuine hunger. At the beginning of a fast there is a craving for food
which arises from the habit of eating at certain intervals.This may last for several days, but then the craving passes.There follows a short period of several days or more whenthe faster might feel some weakness and requires morerest. This is probably the most difficult part of fasting. Gradually this sense of weakness will disappear,
signalling that the body has eliminated its worst wastesand toxins. Then comes a feeling of growing strength,with little or no concern about food, and an increasingmental alertness. There is a sense of release and freedomas one ascends to the higher levels of serenity and peaceof mind. Spiritual awareness can reach a point of ecstasy! How long this fast period lasts depends upon the
individual. When the process of elimination of all wasteshas been completed, the body signals a warning withpangs of genuine hunger. When this happens, whether
2, 3 or  4 weeks, the fast must end to preserve its benefits! A Sound Mind in a Sound Body
Even the greatest spiritual leaders that the world has
known trained themselves by habitual fasting, 1 or 2 days
per week, before they undertook longer fasts. Herein lies
the difference between genuine fasting and extreme
asceticism, which has given fasting a bad name by
prolonging it into starvation, which is wrong. True fasting is psychosomatic (psycho – of the mind
or spirit; and soma – of the body). It’s truly a naturalmiracle to achieve “a sound mind in a sound body,” asthe Greeks put it, and according to the Bible,
“Your body is a temple of the Holy Spirit.”216Your Body is Your Temple
And Needs the Best Care
To quote again from famous Pastor Dr. Stanley,
“According to medical experts, fasting is the most natural,
original process of purifying the body. Since the Lordadmonished man to work six days and rest one, would it
not be equally wise to rest the digestive system for one
day as well? I have found that fasting also sharpens themind. The physical and spiritual benefits cannot be easily
separated. A clear mind is essential to the desire for
oneness and direction.”
And from Arthur Wallis comes the observation that,
“Our physical condition can often influence our spirituallives more than we realize. Is God glorified when (ourbodies) are weak or sickly through neglect of the divine
laws that govern their well-being? Is God glorified
when we become casualties from over-working, over-feeding or undernourishing our bodies, and failing to give
them their ‘Sabbath’ of rest and relaxation? In an age of
pressure, when the breakdown of mind or body isbecoming all too familiar, the physical (as well as the
spiritual) value of a fast of God’s choosing becomes a
matter of some importance. Here is a divine provisionfor health and healing, for renewal of mind and body,
that we must further consider.”
Courage, vitality, energy, endurance, zest and vigor
are not mental states to be conjured up at will, but arethe mental expression of a physical state. The Bible tells
us that, “The kingdom of heaven is within.” Fastingpurifies all the trillions of cells of the body, including
those of the brain. When the brain is free of toxic poisons
the mind is liberated both psychologically and thenspiritually. It’s free from anxieties, boredom, loneliness,
tension and fear. It can meet all of life’s problems and
make wise, better decisions. It can find more peace, joyand realize a fuller, more meaningful, healthier life. Fasting is a natural tranquilizer with absolutely no
negative side effects. A brain purified by fasting payshigher dividends than any other investment you can
make. Begin today! Please let this book be your guide
and friend! Discover for yourself the Miracles of Fasting!217
YOUR  BIRTHRIGHTTake Time for 12 Things
1.Take time to Work –
  it is the price of success. 2.Take time to Think –
  it is the source of power. 3.Take time to Play –
  it is the secret of youth. 4.Take time to Read –
  it is the foundation of knowledge. 5.Take time to Worship –
  it is the highway of reverence and
  washes the dust of earth from our eyes. 6.Take time to Help and Enjoy Friends –
  it is the source of happiness. 7.Take time to Love and Share –
  it is the one sacrament of life. 8.Take time to Dream –
  it hitches the soul to the stars. 9.Take time to Laugh –
  it is the singing that helps life's loads. 10.Take time for Beauty –
  it is everywhere in nature. 11.Take time for Health –
  it is the true wealth and treasure of life. 12.Take time to Plan –
  it is the secret of being able to have time  for the first 11 things. Teach me Thy way O Lord, and
lead me in a simple plain path. – Psalms 27:11
Have an
Apple
Healthy Life!YOUR  BIRTHRIGHT
CULTIVATE ITHEALTH218Exercise and Eat for Health
Enjoy The Bragg Healthy Lifestyle
For a Lifetime of Super Health
In a broad sense, "The Bragg Healthy Lifestyle for the Total
Person" is a combination of physical, mental, emotional, social
and spiritual components. The ability of the individual to
function effectively in his environment depends on how
smoothly these components function as a whole. Of all thequalities that comprise an integrated personality, a totally
healthy, fit body is one of the most desirable. Start today on
your goals for more health, happiness and peace in your life. A person is said to be totally physically fit if he functions as
a total personality with efficiency and without pain ordiscomfort of any kind. This is to have a Painless, Tireless, andAgeless body. You possess sufficient muscular strength andendurance to maintain a healthy posture. You can successfully
carry on the duties imposed by life and the environment, to
meet any emergencies satisfactorily and have enough energyfor recreation and social obligations after the "work day" has
ended. You possess the body power (Vital Force) to recover
rapidly from fatigue and stress of daily living without the aid ofstimulants, drugs or alcohol. You can enjoy natural recharging
sleep at night and awaken fit and alert in the morning for the
challenges of the fresh new day ahead. Keeping the body totally healthy and fit is not a job for
the uninformed or the careless person. It requires anunderstanding of the body and of a healthy lifestyle and thenfollowing that lifestyle for a long, happy life. The purpose of
“The Bragg Healthy Lifestyle" is to wake up the possibilities, a
rebirth within you, of rejuvenation of your body, mind andsoul for total, balanced body health. It's within your reach, so
don't procrastinate, start today! Daily our prayers and hearts
go out to touch your heart and soul with nourishing, caring
love for your total health! With Love, Your Health Friends,
Dear friend, I wish above all things that thou may prosper
and be in health even as the soul prospers. – 3 John 2
and
219Chapter 29
The Science of Eating
For Super Health
It is the consensus of opinion among most people
that we must eat, “To keep up our strength.” This
association of food and strength has been so driven into
man’s subconscious mind that he feels he must eat
heavy, rich foods 3 times a day . . . “Something that
sticks to the ribs.” A person who has a big appetite they
falsely think of as a healthy person. If we know a person
who has been sick, we are always encouraged whenthey’re able to sit up and take nourishment. During my long study and research into the value of
food, I have come to regard nourishment as somethingmore than habitual eating. The body can be fed with
anything that is put into the stomach to subdue hunger. Food, however, plays an important role in our livesbecause the body is built from the food we eat. With
food we either build strong, disease-free, youthful cells
or we build sick cells . . . cells that do not support us asthey should. So we must always eat food that builds
sturdy, strong cells which are converted into healthy
body tissue. We see a lot of people who are amply-fed,but they are far from well-nourished! They have poor
skin and muscle tone and lack health and energy, even
though plenty of food is going into their bodies. At one time in our early history, when our food came
exclusively from Mother Nature, unprocessed and notoxic chemicals – we had a natural attraction to the kindof food our body needed. We had a superior sensitivity
in our selection of food for life. In other words, there
was an inner voice that told us what to eat. We can call
it a God-given instinct, that the animals in nature possess
also. We were, in early times, naturally healthy, beautifulspecimens as the Greeks and Romans used to be.220Earth Was A Tropical Paradise For Health
I believe that man originated in the tropics, a natural
paradise where his entire body was nourished by the
gentle, healing rays of the sun. We know that the skin
needs vitamin D, which is produced in response tosunshine. We also know that the skin needs vitamin A. But today man’s body has become so degenerated, so
filled with mucus, acid toxins, mineral and vitamindeficiencies that he can’t spend a great amount of time
in the sunshine. There are many people who develop
all kinds of skin conditions from exposure to the sunand then falsely put the blame on sunshine. The sun
pulls out the impurities below the skin – trying to purify
you. Skin cancers spring from toxic cells. This is all themore reason to do your fasting/cleansing detox program! Man has damaged his skin with the overuse of harsh
soaps, chemical lotions, and creams. I haven’t used soap onmy body for years, with the exception of washing my hands
when water and a scrub brush fails to remove the dirt. I believe that in man’s original home, the tropical
paradise, his diet was made up of an abundance of raw
fruits and vegetables, plus an abundance of all varietiesof raw nuts and seeds. I believe that man was able to
live for 
900 years on this natural diet. His digestive system
was perfectly attuned to his natural diet. Man, in his
essential structure, has no weapons for killing. Therefore,
I believe that the first people who inhabited the tropics
of this earth were strictly vegetarians. Today, humans live in air-conditioned, air-tight
homes. We shut our bodies away from fresh air,  breathingpolluted air. We drink chemically treated water and donot get as much physical exercise as early humans
enjoyed. The American man today has a life expectancy
of 
78 years, whereas men before the great flood may have
lived for as long as  900 years. We have lost our tropical
paradise. Man today lives in his poisoned cities, drinkshis poisoned water, breathes polluted air and eats foodthat is grown in toxic soils, sprayed with poisons and
picked half-ripe. Our living situations have changed
dramatically, but we must do more than bemoan our lost
Garden of Eden. We must face reality in all its ugliness.221Keep Healthy on the Alkaline Diet
Please understand that this program of eating is
designed to give you the best nourishment that the food
of civilization can offer you. At the same time, the
suggested menus that follow are also for cleansing and
purification. That is, you must look upon all organicfruits and vegetables not only as protective foods, but
foods that are filled with minerals, vitamins, enzymes
and valuable nutrients. Foods that are highly alkalinewill help keep your alkaline and acid levels balanced. Many people studying nutrition become confused
because there are so many opposing opinions. Somenutritionists advise a high-protein diet. Some promote
a low-carbohydrate diet. There are nutritionists who
endorse a raw fruit, vegetarian or lacto-vegetarian diet.Each authority says that his is the best diet. I respect
every scientist’s views in the field of nutrition. He or
she has come to these conclusions by study, researchand observation. I believe that it is impossible to lay
down absolute nutritional laws except when it comes
to eliminating the dead, devitalized, demineralized,processed, sprayed and the empty-calorie commercialfast junk foods of our present day modern civilization. Today we have a selection of over 
200 foods. You can
build a healthy, delicious, adequate diet around these foods.As you fast and cleanse, you will purify your body. Also as
you cleanse your body, your body itself will guide you
naturally to make selections of healthy foods. The mainthing is to eliminate the perverted foods of modern
civilization. It is not so much a question of what you eat as
what you shouldn’t eat. On page
 237 of this book I have
given you the list of foods to avoid. There is an old cliche
that says, “A man is either his own doctor at 40 or he is a
fool.” I must say here that I believe that any person  30 years
of age who is not his own conscientious health captain is
very soon going to run into some very serious physical problems! Everyone should be his own wise physician. We ought to assist and not violate Mother Nature. – Voltaire
The accumulation of toxins in the body accelerates ageing. The elimination of
toxins awakens capacity for renewal. Toxins must be identified and eliminated
from your body. Fasting is Mother Nature’s and God’s cleansing miracle.222
Every day the average heart, your best friend, beats 100,000  times and pumps
2,000 gallons of blood for nourishing your body. In 70 years that
adds up to more than 360 million (faithful) heartbeats. Please be good to your
heart and live The Bragg Healthy Lifestyle for a long, happy, healthy life! Herbs are easy to grow in pots on a porch or windowsill. Then you can
pick them fresh when needed. Use herbs in almost everything you cook!Activity Draws on Your Vital Force’s Energy
Our physical and mental activity draws heavily upon
our Vital Force ( the body’s power force ). Each of us has
different demands. In my case, I push myself physically
because I enjoy activity. I also enjoy mental activity. Ilike problems and enjoy the challenge of solving them.I don’t live a soft life physically or mentally. As a man, Iam a seeker of spiritual light, comfort, tranquillity andserenity. All of this takes my Vital Force’s energy. Physicalactivity takes energy of one kind, mental tasks requireanother and spiritual pursuits use another kind of energy. One cannot give simple answers about nutrition. The
nutritionist can give a lot of vital information, but theycannot eat for you or digest food for you or eliminatefood for you. What Patricia and I eat may not suit yourneeds, likes or dislikes. We don’t eat as much food asthe average person seems to crave and desire. Every human is unique, as each snowflake is different. I am not trying to persuade you into fast changes. But ifyou want superior health you must eat a diet of simple,natural healthy foods. I am not going to tell you to be araw food eater, a strict vegetarian, a lacto-vegetarian ora mixed eater. As you fast and as you purify your body,an inner voice, the natural instinct will gradually assertitself. I don’t believe that you can quickly jump from ahighly refined diet to a healthy natural diet overnightof 
60% raw fruits, salads, veggies, whole grains, herbs, etc. Mother Nature won’t heal in sudden jolts. You ate in
a certain pattern for many years, and your digestive andvital organs have adjusted themselves to this unhealthydiet. You have to move slowly. By body purificationthrough fasting and adhering to the dictates of the 
9
natural doctors, you will be enjoying the same superhealth as Patricia and I, plus millions of our followers. In
time you will instinctively select healthy, natural foods.223
No milk is free of pesticide residues available on the market today, in
any part of the United States. – Info from a Congressional hearing. See web: www.notmilk.comWork Towards a Balanced, Natural Diet
You can’t eat a fresh variety health salad one day
and then the next day have an unhealthy high fat, sugar,
salt, refined, toxic food meal. Your nutrition should be
consistent! Let me illustrate what I mean. If you eat meat,don’t eat it over 
3 times a week. If you eat eggs, don’t
eat over  4 a week. If you drink milk, you should gradually
eliminate it from your diet, along with all other dairyand meat products. Man is the only creature that clings
to milk after he has been weaned and the only creature
that drinks the milk of another creature. See web below. Building a good nutritional program is like climbing
a ladder. There is the first rung – the elimination of allthe devitalized, commercial, dead foods of civilization.That means the elimination of all unhealthy beverages –
coffee, tea, alcohol, soft drinks and chemicalized waters. It means eliminating or slowly reducing animal products,eggs and dairy products that you eat daily. It means adding
more raw organic fruits and vegetables to your diet until
the total amount of raw foods is between 
60% and 70%
of your diet. As I stated earlier, when adding more fruitsand vegetables to the diet, you have to slowly move with
caution as you are deep house cleansing your body. This period of discarding the devitalized foods of
civilization and adding more raw fruits and vegetablesto the diet is known as the cleansing “transition diet”. Most people, from childhood until death, live on a dietthat is predominantly on the acid side. This acid
produces autointoxication and in turn, this toxic
material causes aches, pains and degeneration of thebody. So, if you have been living on a diet with mostly
heavy cooked foods – such as meats, eggs, refined white
breads, spaghetti, crackers, cookies, pastries, etc. – againlet me warn you to slowly add more raw fruits and
vegetables. After each weekly fast, you will be able to
enjoy and want more raw fruits, salads, greens and rawvegetables, because fasting is purifying your body!224Eat Simple, Natural Foods to Stay Healthy
After  3 months of faithfully fasting one day a week,
you will be able to add at least 40% more raw fruits and
vegetables to your diet. Remember these raw foods are
the purifiers, cleansers and detoxifiers. These fruits andvegetables contain a lot of sunshine. They dig down intothe old pockets of toxic poison and flush them out. Thisis how you can attain a superior state of Radiant Health!You are now going to keep internally clean and healthy. People often  ask at the Bragg Health Crusades,  “Give
me the perfect diet.” This we cannot do because e ating is
of such a personal nature – there are so many likes and
dislikes that we can only counsel an individual through
our books. We  can only suggest that you reread and study
the menus and food lists that we have included in this
book so you can find foods that appeal to you and thatwill benefit your health. (Keep a daily health journal.) Nutrition is like a chain in which all of the essential
items are the separate links. If the chain is weak or is brokenat any point the whole chain fails. If there are 
40 items
that are essential to the healthy diet, and one of these is
missing, nutrition fails just as truly as it would if half thelinks were missing. The lack of any item (or  several items)can result in ill health and even  lead to death. An
insufficient amount of any one item is enough to bringdistress to the cells and tissues which are most vulnerableto this particular deficiency. It is not necessary that every
item be furnished in required amounts at every meal, orevery day, because our bodies always carry some reserves.As soon as the reserves are lost, be they large or small,they must be replenished. Here’s some healthy foods you can select from when
building your daily diet. You can divide your daily nutrition
into one, two or three meals. As I m entioned before, I don’t
eat breakfast, or if you call a pep drink or a bowl of fresh fruit
a breakfast, then my breakfast is fruit. I am not advising thispractice for everyone; some people enjoy a large breakfast
and a small lunch. Everyone’s desires are different. I feel thatwe don’t need breakfast and have explained my position
fully. (Read, do what’s best for you and keep a daily journal. )225
Fruit – the Most Healthy Food for Man
I will start with the fresh fruit list since I regard fruit
as the prize food of man. Fresh fruit or sun dried fruit can
be used as a meal in itself, or it can be used as a dessert. Organic Fruit – the Prize Food of Man
Apples Kumquats
Apricots (fresh & dried) Lemons & LimesAvocados Mangos
Bananas (fresh & dried) NectarinesBlueberries OrangesCantaloupes Papayas
Casaba Melon Peaches
Cherries PearsCranberries Pineapples (fresh & dried)
Crenshaw Melon Plums
Figs (fresh & dried) Prunes (fresh & dried)
Grapefruits Raspberries
Grapes (fresh & dried) Strawberries
Honeydew Melon TomatoesKiwi Watermelon
Raw, Unsalted Nut and Seed List
Nuts and seeds are rich in protein, oils, fiber and
micronutrients. You can select any 2 of the nuts and seeds
when you are planning a meal ( buy in shell – fresher and
better ). Enjoy nuts or seeds for your protein. If you have
tender gums or unreliable dentures, then you should
purchase an electric coffee grinder to make it easier to
masticate, assimilate and digest nuts and seeds. Almonds Macadamias
Brazil Nuts PecansCashew Nuts Pine NutsChestnuts Pumpkin SeedsFilberts Sesame SeedsHazel Nuts Sunflower Seeds
Hemp Seeds, hulled Walnuts
Note: Most nuts are to be eaten raw or lightly roasted and unsalted or make nut
butters, nut milks, etc. It’s best to buy nuts in their shells to maintain freshness.Note:  Be sure dried fruits are unsulphured! Better yet, buy a
dehydrator and enjoy making your own delicious dried organic fruit.226Organic Vegetables – The Purifiers & Protectors
When planning your perfect health meals, you select
the raw vegetables for your salad from this list. For the
largest meal of the day, you should select 1 green and 1
yellow vegetable or you can select any other 2 vegetables
from this list for your cooked vegetables:
Alfalfa Sprouts Kohlrabi
Artichokes LeeksJerusalem Artichokes LettuceAsparagus Mustard GreensBeets OkraBean Sprouts OnionsBroccoli Oyster PlantBrussels Sprouts ParsnipsCabbages PeppersCarrots PotatoesCauliflower Potatoes 
– sweet
Celery RadishesChives Shallots
Collards Spinach
Corn String BeansCucumbers Squash
 – many varieties
Dandelion Greens Swiss ChardEggplant TomatoesEndive TurnipsEscarole Turnip GreensGarlic Wheat GrassGreen Peas WatercressKale Yams
Beans and Legumes
The legumes are one of man’s oldest foods. They are
healthy, hearty foods everyone can enjoy. They’re rich in
vegetable proteins, particularly soybeans. (See page 233)
Beans (all kinds) Lentils Split Peas
Garbanzo Beans Lima Beans Soybeans
Miracles can happen every day through guidance and prayer! –  Patricia BraggThe word “vegetarian” is not derived from “vegetable”, but from the Latin, homo
vegetus, among the Romans meaning a strong, robust, thoroughly healthy man! 227Natural Sweetening Agents
Here’s some natural sweeteners, remember they are
concentrated sugars and should be used sparingly:
Honey – raw, uncooked Date Sugar – from dates
100%  Maple Syrup Grade B Molasses – unsulphured
Barley Malt Blackstrap Molasses
Rice Syrup Fruit Juices (Concentrate)Diabetics use: Stevia (herb), Agave syrup (cactus)
Natural Oils
These oils are unsaturated and allowable, but still use
sparingly. Read labels: refuse oils that contain harsh
chemicals to prevent rancidity. Cold-pressed or expeller-pressed oils available at health stores are the best. Bragg Organic Olive Oil and Organic Macadamia Oil
Flaxseed Oil Corn OilHempseed Oil Sesame Seed OilSafflower Oil Avocado OilSoy Oil Walnut OilSunflower Oil Almond Oil
Natural Organic Whole Grains, Flours & Cereals
These  organic 100%  whole grains are best for health. Use for cooking, bread and pastry baking and with cereals. Cereals should not be eaten more than 3 times a week
unless you do heavy physical labor or heavy sports training.On your cereal you can use any of the natural sweeteningagents and Rice Dream, almond or soy milks. Whole Wheat, unbleached Rye
Whole Barley FlaxMillet QuinoaCorn Meal -Yellow, White & Blue AmaranthOats - steel cut oats 
(a Bragg favorite) Buckwheat
Brown Rice - all natural & unrefined Bulgur
Rices are good  – long & short grain, Basmati & Wild Rice. Honey whets the appetite, and so does wisdom! When you
enjoy becoming wise, there is hope for you! – Proverbs 24:13-14
228Sample Health Menus
For those used to 3 meals daily – here’s some suggestions:
Suggestion # 1: Breakfast
After exercise, stretching, etc. have Bragg Pep Drink (pg 230)  or
some fresh fruit. Optional,  hot oatmeal or wholegrain cereal with
fruit topping or cold organic granola with sliced banana topping,
sweetened with honey or maple syrup and add Rice Dream or soy
milk if desired. Herbal tea sweetened with honey (optional). Lunch
A raw veggie salad. Bowl of veggie soup. Fresh fruit for dessert. Dinner
Raw vegetable salad. Choice of vegetable protein, beans, tempeh,soy, or tofu. Two cooked vegetables. Fresh fruit for dessert withsoy yogurt 
(optional)  and a wholegrain cookie. Suggestion # 2: Breakfast
Bragg Pep Drink. Optional with wholegrain bran muffin. We
prefer our Pep Drink for breakfast – it’s super for energy andnutrition and doesn’t overload your digestive system! Lunch
Small variety veggie salad, soup or veggie gardenburger, or
steamed zucchini or yellow squash. Fresh fruit for dessert. Dinner
Raw vegetable salad. ( Salad and dressing recipe on page 231.) Use
salad dressing sparingly and keep in refrigerator. Green peppersstuffed with brown rice and tofu. Choice of cooked freshvegetable. For dessert – fresh fruit, soy yogurt and 2 dates. Suggestion # 3: Breakfast
Bragg Pep Drink or fresh or unsulphured stewed fruit, or fresh,fertile egg, two slices of whole grain toast (you may enjoywholegrain or blue corn pancakes or waffles occasionally). Lunch
Raw variety vegetable salad, corn on the cob or brown rice and
lentil casserole (recipe pg 231 ). Fresh fruit for dessert. Dinner
Raw vegetable salad. A vegetable protein dish. B aked potato,
squash or eggplant, or bowl of  steamed greens w ith tomatoes. Desert – fresh fruit and soy yogurt (optional)  or healthy apple pie.229Enjoy a Large Variety of Wholesome,
Healthy, Delicious and Nutritious Foods
We have listed over 200 foods that are good health
foods to eat and to use in creating your menus. It is our
recommendation you go over this list of foods, see what
you like and build your menus to suit yourself and your
family. Also, be brave and try new healthy foods. People have built up such strong desires for certain
foods that they think it’s impossible for them to give upthose foods. We are talking about healthy foods thatappear on these lists, not the devitalized foods. The Bible
tells us that God provided an ideal diet in the Garden of
Eden. It plainly states God said . . . “I give you every seed-bearing plant on the face
of the whole earth, and every tree that has fruit
with seed in it. They will be yours for food.”
– Genesis 1:29, 
Holy Bible, NIV
In other words, God gave man fruits, vegetables, nuts,
seeds and grains for a diet that would give health and
long life. We read in the Bible that people who ate this
diet lived as many as 900 years. If man lived on the simple
foods of M other N ature, he experienced superior health
and freedom from all ailments and a long life. Over the years man started changing, processing and
refining his natural food. Many foods which he noweats are dead, foodless foods 
(page 237) . The further man
strayed away from his natural foods, the more trouble
he got into. As long as he lived on an abundance of raw
fruits and vegetables, properly cooked vegetables andthe raw unsalted nuts and seeds, he enjoyed a longer
life and vitality supreme. Healthy natural foods are the
only foods that promote higher health. These are thefoods that our digestive system was made to handle,
process  and use to keep us healthy. The more natural you make your diet, the better
health you are going to have! You have 
200 foods here
to select from. With these foods and your healthy
lifestyle and program of fasting, there’s no reason whyyou shouldn’t keep in health and fitness at all times!230These freshly squeezed organic vegetable and fruit juices are
important to The Bragg Healthy Lifestyle. It’s not wise to drink
beverages with your main meals, as it dilutes the digestive juices. Butit’s great during the day to have a glass of freshly squeezed orange,grapefruit, vegetable juice, Bragg Vinegar ACV Drink, herb tea or tryhot cup Bragg Liquid Aminos Broth (
2 to 1 tsp Bragg Liquid Aminos
in cup of hot distilled water) – these are all ideal pick-me-up beverages. Bragg Apple Cider Vinegar Cocktail – Mix 1-2 tsps equally of Bragg
Organic ACV and (optional) raw honey, blackstrap molasses or pure
maple syrup in 8 oz. distilled or purified water. Take glass upon arising,hour before lunch and dinner ( if diabetic, to sw eeten use 
2-4 stevia drops ). Delicious Hot or Cold Cider Drink – Add 2 to 3 cinnamon sticks and
4 cloves to water and boil. Steep 20 minutes or more. Before serving addBragg Vinegar and raw honey to taste. (Re-use cinnamon sticks & cloves )
Bragg Favorite Juice Cocktail – This drink consists of all raw
vegetables (please remember organic is best) which we prepare in ourvegetable juicer: carrots, celery, beets, cabbage, tomatoes, watercress
and parsley, etc. The great purifier, garlic, we enjoy but it’s optional. Bragg Favorite Health Smoothie “Pep”Drink  – 
After morning stretch
and exercises we often enjoy this drink instead of fruit. It’s delicious and
powerfully nutritious as a meal anytime: lunch, dinner or take in thermos
to work, school, sports, gym, hiking, and to park or freeze for popsicles. Bragg Health Smoothie “Pep” Drink
   2 tsps spirulina or green powder, barley, etc. 1 to 2 bananas, ripe
2 tsp raw wheat germ (optional) 1 tsp soy protein powder
1 Tbsp flax oil (or grind Tbsp of flax seeds) 1 tsp sunflower or chia seeds
2 tsp lecithin granules
2 tsp rice bran 2 tsp vit C or emer'gen-C powder 1 tsp raw honey (optional)
2 tsp psyllium husk powder (optional) 2 tsp nutritional yeast flakes
2 dates, pitted (optional) 3 cup soy yogurt or tofu
Use freshly popped organic popcorn (use air popper). Try Bragg Organic
Olive Oil or flax seed oil or melted salt-free butter over popcorn and add
several sprays of Bragg Liquid Aminos and Bragg Apple Cider Vinegar Yes;
it’s delicious! Now sprinkle with nutritional yeast (lg.) flakes. For varietytry pinch of Italian or French herbs, cayenne pepper, mustard powder or
fresh crushed garlic to oil mixture. Serve instead of breads!Optional: 8 apricots (sundried, unsulphured) s oak in jar overnight in purified
water or unsweetened pineapple juice. We soak enough for several days, keep
refrigerated – also delicious topped with soy yogurt . Add seasonal organic
fresh fruit: peaches, strawberries, berries, apricots, etc. instead of banana. Inwinter, add apples, kiwi, oranges,  tangelos, persimmons or pears, and if
fresh is unavailable, try sugar-free, frozen organic fruits. Serv ings 1 to 2.Prepare following in blender, add frozen juice cube if desired colder;
Choice of: freshly squeezed orange or grapefruit juice;  carrot and greens juice;
unsweetened pineapple juice; or 1 2 - 2 cups purified or distilled water with:
Patricia’s Delicious Health PopcornHEALTHY  BEVERAGES
Fresh Juices, Herb Teas & Pep Drinks23114 oz pkg lentils, uncooked 1 2 cups brown organic rice, uncooked
4 - 6 carrots, chop 1” rounds 4 garlic cloves, chop, (optional)
3 celery stalks, chop, (optional) 1 tsp Bragg Liquid Aminos
2 onions, chop, (optional) 4 tsp Italian herbs (oregano, basil, etc.) 2-3 quarts, distilled water 2 tsps Bragg Organic Extra Virgin Olive Oil
Wash & drain lentils & rice. Place grains in large stainless steel pot. Add
water, bring to boil, reduce heat, then add vegetables & seasonings tograins and simmer for 
30 minutes. If desired, last 5 minutes add fresh
or canned (salt-free) tomatoes before serving. For delicious garnish addspray of Bragg Aminos, minced parsley & nutritional yeast (
large) flakes. Mash or blend for burgers. For soup, add more water. Serves 4 to 6. Bragg Raw Organic Vegetable Health Salad
2 stalks celery, chop 2 cup red cabbage, chop
1 bell pepper & seeds, diced 2 cup alfalfa or sunflower sprouts
2 cucumber, slice 2 spring onions & green tops, chop
2 carrots, grated 1 turnip, grated
1 raw beet, grated 1 avocado (ripe)1 cup green cabbage, chop 3 tomatoes, medium size
For variety add organic raw zucchini, sugar peas, mushrooms, broccoli,
cauliflower, (try black olives & pasta) . Chop, slice or grate vegetables
fine to medium for variety in size. Mix vegetables & serve on bed of
lettuce, spinach, watercress or chopped cabbage. Dice avocado &tomato & serve on side as a dressing. Serve choice of fresh squeezedlemon, orange or dressing separately. Chill salad plates before serving. It’s best to alw ays eat salad first before serving hot dishes. Serves 3 to 5. Bragg Health Salad Dressing
2 cup Bragg Organic Apple Cider Vinegar     2 tsp Bragg Liquid Aminos
1-2 tsps organic raw honey                 1-2 cloves garlic, minced
3 cup Bragg Organic Olive Oil, or blend with safflower, soy, sesame or flax oil
1 Tbsp fresh herbs, minced or pinch of Italian or French dry herbs
      Blend ingredients in blender or jar. Refrigerate in covered jar. FOR DELICIOUS  HERBAL  VINEGAR :  In quart jar add 3 cup tightly
packed, crushed fresh sweet basil, tarragon, dill, oregano, or any freshherbs desired,  combined or singly. (If dried herbs, use 1-2 tsps. herbs.) Now cover to top with Bragg Organic Apple Cider Vinegar and storetwo weeks in warm place, and then strain and refrigerate. Honey – Celery Seed Vinaigrette
4 tsp dry mustard 1 cup Bragg Organic Apple Cider Vinegar
4 tsp Bragg Liquid Aminos 2 cup Bragg Organic Extra Virgin Olive Oil
4 tsp paprika 2 small onion, minced
2-3 Tbsps raw honey to taste 3 tsp celery seed
Blend ingredients in blender or jar. Refrigerate in covered jar.Bragg Lentil & Brown Rice Casserole, Burgers or Soup
Jack LaLanne’s Favorite Recipe232Food and Product Summary
Today, many of our foods are highly processed or refined,
robbing them of essential nutrients, vitamins, minerals and
enzymes. Many also contain harmful, toxic and dangerouschemicals. The research findings and experience of topnutritionists, physicians and dentists have led to thediscovery that devitalized foods are a major cause of poor
health, illness, c ancer and premature death. The enormous
increase in the last 70 years of degenerative diseases such asheart disease, arthritis and dental decay substantiate thisbelief. Scientific research has shown that most of theseafflictions can be prevented and that others, once established,can be arrested or even reversed through nutritional methods. Enjoy Super Health with Natural Foods
1.RAW FOODS : Fresh fruits and raw vegetables organically
grown are always best. Enjoy  nutritious variety garden salads
with raw vegetables, sp routs, raw nuts and seeds. 2. VEGETABLES and PROTEINS :
a. Legumes, lentils, brown rice, soy beans, and all beans. b. Nuts and seeds, raw and unsalted. c.We prefer healthier vegetarian proteins. If you must have
animal protein, then be sure it's hormone–free, andorganically fed and no more than 1 or 2 times a week. d.Dairy products – fresh fertile range-free eggs, unprocessed
hard cheese and feta goat’s cheese. We choose not to
use dairy products. Try the healthier non-dairy soy, rice,
nut, and almond milks and soy cheeses, delicious yogurtand soy and rice ice cream. 3. FRUITS and VEGETABLES : Organically grown is always
best – grown without the use of poisonous sprays and toxicchemical fertilizers whenever possible; urge your market to
stock organic produce! Steam, bake, sauté or wok vegetables
as short a time as possible to retain the best nutritionalcontent and flavor. Also enjoy fresh juices. 4.100% WHOLE GRAIN CEREALS, BREADS and FLOURS :
They contain important B-complex vitamins, vitamin E,minerals, fiber and the important unsaturated fatty acids. 5. COLD or EXPELLER-PRESSED VEGETABLE OILS :
Bragg organic extra virgin olive oil (is best), soy, sunflower,flax and sesame oils are excellent sources of healthy, essential,
unsaturated fatty acids. We use oils sparingly. USA leads the world in heart disease, strokes, cancer and diabetes! Why? It’s
our fast junk foods, high sugars, fats, milk and processed foods diet. If just half of the $billions spent on cancer research were spent on educating the
public how to avoid disease - millions of lives would be saved from cancer. – Joel Fuhrman, M.D., Author, Fasting and Eating for Health233Vegetarian Protein % Chart
Data obtained from Nutritive Value of
American Foods in Common Units,USDA Agriculture Handbook No. 456. Reprinted with author’s permission, from
Diet for a New America  by John Robbins
(Walpole, NH: Stillpoint Publishing)Wheat Germ ............... 31
Rye .............................. 20Wheat, hard red .......... 17
Wild rice...................... 16
Buckwheat .................. 15
Oatmeal ...................... 15
Millet........................... 12
Barley .......................... 11Brown Rice .................... 8GRAINS
%
Soybean Sprouts .......... 54Soybean Curd (tofu) .... 43Soy flour....................... 35
Soybeans ...................... 35
Broad Beans ................. 32Lentils .......................... 29
Split Peas ...................... 28
Kidney Beans ............... 26Navy Beans .................. 26
Lima Beans ................... 26
Garbanzo Beans ........... 23
%LEGUMES %
%
Spirulina (Plant Algae) ..... 60
Spinach .........................49
New Zealand Spinach ... 47
Watercress .....................46
Kale ...............................45
Broccoli .........................45
Brussels Sprouts ............44
Turnip Greens ...............43
Collards .........................43
Cauliflower ................... 40
Mustard Greens ............39
Mushrooms ................... 38Chinese Cabbage ..........34
Parsley ........................... 34
Lettuce ..........................34Green Peas ....................30
Zucchini ........................28
Green Beans ..................26Cucumbers ....................24
Dandelion Greens ......... 24
Green Pepper ................22Artichokes .....................22
Cabbage ........................22
Celery ............................21Eggplant ........................21
Tomatoes.......................18
Onions ..........................16
Beets ..............................15
Pumpkin .......................12
Potatoes.........................11Yams ................................ 8
Sweet Potatoes ................ 6VEGETABLES
Lemons ....................... 16Honeydew Melon ....... 10
Cantaloupe ................... 9
Strawberry ..................... 8Orange .......................... 8
Blackberry ..................... 8
Cherry ........................... 8Apricot .......................... 8
Grape ............................ 8
Watermelon .................. 8
Tangerine ...................... 7
Papaya ........................... 6Peach ............................. 6
Pear ............................... 5
Banana .......................... 5Grapefruit ..................... 5
Pineapple ...................... 3
Apple ............................. 1FRUITS
Pumpkin Seeds............. 21Sunflower Seeds ........... 17
Walnuts, black ............. 13
Sesame Seeds ................ 13
Almonds....................... 12
Cashews ....................... 12
Macadamias ................... 9 NUTS AND SEEDS   
%%Excerpt from Bragg Vegetarian Recipe Book. Copy page and share with family, friends, etc.234Vitamin E Antioxidant-Rich Healthy Foods
Are Important for Your Health & Longevity
Apples ..............................1 m edium .................................0.74
Bananas ...........................1 m edium .................................0.40
Barley .............................. 2 cup.......................................4.20
Beans, Navy ..................... 2 cup.......................................3.60
Butter (salt-free) ...............2 tablespoons ...........................0.80
Carrots.............................1 cup ........................................0.45
Celery, Green ................... 2 cup.......................................2.60
Corn, Dried for Popcorn ..1 cup ...................................... 20.00
Cornmeal, Yellow ............ 2 cup.......................................1.70
Corn Oil..........................2 tablespoons ......................... 29.00
Eggs, Fertile ......................2 ...............................................2.00
Endive, Escarole ............... 2 cup.......................................2.00
Flour, Whole Grain ..........1 cup ...................................... 54.00
Grapefruit ........................ 2..............................................0.52
Kale ................................. 2 cup.......................................8.00
Lettuce .............................6 leaves .....................................0.50
Oatmeal........................... 2 cup.......................................2.00
Olive Oil (virgin) .............. 2 cup.......................................5.00
Onions, Raw....................2 m edium .................................0.26
Oranges ...........................1 small......................................0.24
Parsley ............................. 2 cup.......................................5.50
Peas, Green ......................1 cup ........................................4.00
Potatoes, White ...............1 m edium .................................0.06
Potatoes, Sweet ................1 small......................................4.00
Rice, Brown ......................1 cup cooked ............................2.40
Rye.................................. 2 cup.......................................3.00
Soybean Oil .....................2 tablespoons ......................... 46.00
Sunflower Seeds, Raw ....... 2 cup..................................... 31.00
Wheatgerm Oil ................2 tablespoons ....................... 140.00
Plus E's in seeds, raw nuts, spinach, broccoli, avocados, etc. also in cooked beans. Bragg Vegetarian Recipe Book   Has 100’s of Delicious
Healthy Salads, Soups, Casseroles, Desserts, etc. A recent revealing study of nurses whose daily Vitamin E intake was 100 IU’s
and more had a 36% lower risk of heart attack and 23% lower risk of stroke.Important insert from the Bragg Heart Book – see back pages for booklist. A partial list of foods that contain the following
amounts of precious, healthy Vitamin E. This list wascompiled from The Bridges Food and Beverage Analysis . Food                                Quantity                Vitamin E IU's235Nature‘s Miracle Phytochemicals Help Prevent Cancer:
     Class  Food Sources        Action
PHYTOESTROGENS Soy products, flaxseed, May block some cancers,
seeds & nuts, yams & aids in menopausal
alfalfa & red clover sprouts, s ymptoms and helps
licorice root (not candy) improve the memory
PHYTOSTEROLS Plant oils, corn, soy, Blocks hormonal role in
sesame, safflower, cancers, inhibits uptake
wheat, pumpkin of cholesterol from diet
SAPONINS Yams, beets, beans, May prevent cancer
cabbage, nuts, soybeans cells from multiplying
TERPENES Carrots, yams, Antioxidants – protects
winter squash, DNA from free radical-
sweet potatoes, induced damage
apples, cantaloupes
Tomatoes and Helps block UVA & UVB
tomato-based products & may help prot ect against
cancers, prostate, etc. Citrus fruits (flavonoids), Promotes protective
apples (quercetin) enzymes; antiseptic
Spinach, kale, beet & Protects eyes from
turnip greens, cabbage macular degeneration
Red chile peppers Keeps carcinogens from
binding to DNA
PHENOLS Fennel, parsley, Prevents blood clotting
carrots, alfalfa, & may have
cabbage, apples
anticancer properties
Citrus fruits, broccoli, Antioxidants – flavonoidscabbage, cucumbers, block membrane receptor
green peppers, tomatoes sites for certain hormones
Grape seeds, apples Str ong antioxidants; fights germs
& bacteria, strengthens i mmune
system, veins & capillaries
Grapes, especially skins Antioxidant, antimutagen;
promotes detoxification. Acts as carcinogen inhibitors
Yellow & green squash Antihepatoxic, antitumor
SULFUR Onions & garlic Promotes liver enzymes,
inhibits cholesterol synthesis,
reduces triglycerides, lowersblood pressure,  improvesimmune response, fightsinfections, germs & parasites    ISOFLAVINS
COMPOUNDS    (fresh is best)Make sure to get your daily dose of these naturally occurring, cancer-fighting super
foods – phytochemicals that are abundant in apples, tomatoes,  onions, garlic,beans, legumes, soybeans, cabbage, cauliflower, broccoli, citrus fruits, etc. Thechampions with the highest count of phytochemicals go to apples and tomatoes.236
Body Signs of Potassium Deficiency
Bone and muscle aches and pains, especially lower back. Shooting pains when straightening up after leaning over. Dizziness upon straightening up after leaning over.Morning dull headaches upon arising and when stressed. The body feels heavy, tired and it’s an effort to move. Dull, faded-looking hair that lacks sheen and luster.The scalp is itchy. Dandruff, premature hair thinning
or some balding may occur. The hair is unmanageable, mats, often looks straw-like,
 is sometimes extremely dry and other times oily. The eyes itch, feel sore and uncomfortable, and appear
bloodshot and watery. Also, eyelids may be granulatedwith white matter collecting in the corners. The eyes tire easily and will not focus as they should.Loss of mental alertness and onset of confusion, making
decisions difficult. The memory fails, making you forgetnames and places you should easily remember. You tire physically and mentally with the slightest effort. You become easily irritable and impatient with your family,
friends and loved ones, and even with your business and
social acquaintances. You feel nervous, depressed and in a mental fog. You have
difficulty getting things done, due to mental and muscle
and body fatigue. The slightest effort can leave you upset,
nervous and trembling. At times, your hands and feet get chilled, even in warm
weather, which is a sign of potassium deficiency. Potassium is the key mineral in the constellation of minerals; it’s so
important to every living thing that without it there would be no life.Bragg Organic Apple Cider Vinegar is a good source of potassium. 237•Refined sugar, artificial sweeteners ( toxic aspartame ) or their products such as
jams, jellies, preserves, marmalades, yogurts, ice cream, sherbets, Jello, cake,
candy, cookies, all chewing gum, colas & diet drinks, pies, pastries, and all
sugared fruit juices and fruits canned in sugar syrup. (Health Stores have
delicious healthy replacements, Stevia,etc , so seek and buy the best. Page 135 )
•White flour products such as white bread, wheat-white bread, enriched
flours, rye bread that has white flour in it, dumplings, biscuits, buns,
gravy, pasta, pancakes, waffles, soda crackers, pizza, ravioli, pies, pastries,cakes, cookies, prepared and commercial puddings and ready-mix bakeryproducts. Most made with dangerous 
(oxy-cholesterol)  powdered milk
       and powdered eggs. (Health Stores have huge variety of 100% whole
grain organic products, delicious breads, crackers, pastas, desserts, etc.) •Salted foods, such as corn chips, potato chips, pretzels, crackers and nuts. •Refined white rices and pearled barley. • Fast fried foods. • Indian ghee. •Refined, sugared (also, aspartame), dry processed cereals – cornflakes etc. •Foods that contain olestra, palm and cottonseed oil. These additives
are not fit for human consumption and should be totally avoided . •Peanuts and peanut butter that contain hydrogenated, hardened
oils and any peanut mold and all molds that can cause allergies. •Margarine – combines heart-deadly trans-fatty acids and saturated fats. •Saturated fats and hydrogenated oils – enemies that clog the arteries. •Coffee, decaffeinated coffee, caffeinated tea and all alcoholic beverages. Also all caffeinated and sugared water-juices, all cola and soft drinks. •Fresh pork and products. Fried, fatty greasy meats. Irradiated GMO foods. •Smoked meats, such as ham, bacon, sausage and smoked fish. •Luncheon meats, hot dogs, salami, bologna, corned beef, pastrami
and packaged meats containing dangerous sodium nitrate or nitrite. •Dried fruits containing sulphur dioxide – a toxic preservative. •Don’t eat chickens or turkeys that have been injected with hormones
or fed with commercial poultry feed containing any drugs or toxins. •Canned soups - read labels for sugar, salt, starch, flour and preservatives. •Foods containing benzoate of soda, salt, sugar, cream of tartar and any
additives, drugs, preservatives; irradiated and genetically engineered foods. •Day-old cooked vegetables, potatoes and pre-mixed, wilted lifeless salads. • All commercial vinegars: pasteurized, filtered, distilled, white, malt and
synthetic vinegars are the dead vinegars! (We use only our Bragg Organic Raw,
unfiltered Apple Cider Vinegar with the "mother" as used in olden times. )Avoid These Processed, Refined, Harmful  Foods
Once you realize the harm caused to your body by unhealthy refined,
chemicalized, deficient foods, you’ll want to eliminate these “killer” foods.Also avoid microwaved foods! Follow The Bragg Healthy Lifestyle toprovide the basic, healthy nourishment to maintain your health.Be a Bragg Health Crusader! Copy page and share with friends, clubs, etc. • •238•Helps promote a youthful skin and vibrant healthy body
•Helps rem ove artery plaque and body toxins
•Helps fight germs, viruses, bacteria and mold naturally
•Helps retard old age onset in humans,  pets and farm animals
•  Helps regulate calcium metabolism
•Helps keep blood the right consistency
•Helps regulate women's menstruation and relieves  PMS
•Helps normalize urine pH, relieving frequent urge to urinate
•Helps digestion, assimilation and balances the pH
•Helps relieve sore throats, laryngitis and throat tickles and
                 cleans out throat and gum toxins
•Helps detox the body so sinu s, asthma and flu sufferers
    can breathe easier and more normally
•Helps banish acne, athlete’s foot, soothes burns, sunburns
•Helps prevent itching scalp, baldness, dry hair and
    banishes dandruff, rashes, and shingles
•Helps fight arthritis and removes crystals and toxins
    from joints, tissues, organs and entire body
•Helps control and normalize body w eight
Braggs Organic Raw Apple Cider Vinegar with the
“Mother” is the #1 food I recommend to maintain
the body's vital acid – alkaline balance. – Gabriel Cousens, M.D., Author, Conscious Eating THE MIRACLES  OF APPLE CIDER VINEGAR
Our sincere blessings to you, dear friends, who make our lives so
worthwhile and fulfilled by reading our teachings on natural livingas our Creator laid down for us to follow. He wants us to follow thesimple path of natural living. This is what we teach in our booksand health crusades worldwide. Our prayers reach out to you andyour loved ones for the best in health and happiness. We must followthe laws He has laid down for us, so we can reap this precious healthphysically, mentally, emotionally and spiritually! HAVE
AN
APPLE
HEALTHY
LIFE!FOR A STRONGER, LONGER,
The old adage is true: HEAL THIER LIFE
– Paul C. Bragg, Health Crusader,
 Originator of Health Stores
With Love ,Be a Bragg Crusader, copy & share this page with friends, family, clubs, etc. "An apple a day
  keeps the doctor away. "239
“In the course of a year, the average adult eats 133 pounds of sugar, 53 pounds
of fats, 100 pounds of white flour, 14 pounds of white rice, 25 pounds of
potatoes, and often quarts of ice cream. There can be no arguing that many
mouths function as litter baskets and  become overloaded garbage dumps.”Mother Nature Knows No Mercy
There is no thought or discrimination in the working
of the Eternal Laws that govern all things. Even Mother
Nature works according to fixed laws for good or for ill.It’s up to each person to guide and guard their life wisely
as they go through their lifetime. It is for the ant to select a safe, secluded place for her
nest, or suffer the consequences. It is for us to study MotherNature’s and God’s Eternal Laws, and adjust ourselves to
them, or suffer. Mother Nature has no time or thought forindividual cases! Fire will burn the innocent child and spare
the hardened criminal who knows the ways of fire. It is well
for us that it is so, for our real education is acquired by thestudy of the Natural Laws that will not coddle or spare us. Mother Nature is unsentimental and powerful in her
work on this earth – disregarding man’s sense of justice
or injustice! She may crush the just man and his family
who disobey her wise Eternal Laws with disease andpremature ageing, yet spares the criminal who follows
the natural plan of physical health. The purpose of this book is to inspire you to save
yourself by following their Natural Laws of Living. TheBragg Healthy Lifestyle which are their laws and followed
will save you from needless suffering. You can achievesupreme health to live a long, vital life.Chapter 30
Dad and I want you to enjoy a fulfilled, healthy, long life. – Patricia BraggE. M. Forster, one of Britain’s literary immortals, observed that food is one of
the five main facts of life, “a link between the known and the forgotten.”It was a marvel to him that we continually –  “day after day put an assortmentof objects into a hole in our faces without becoming surprised or bored.”240Mother Nature Wants Us Clean & Healthy
Mother Nature tells us we must keep healthy and
clean inside and not allow toxic poisons and obstructions
to accumulate within our bodies. A regular fasting
program teaches you the Law of Internal Purity. Self-preservation is the first Law of Life. If we are to
live a long, healthy, active, happy life, we must work
with Mother Nature and not against her! If you attempt
to break her laws she will break you! Natural Laws are
God’s Good Laws. If we follow them, we will be rewardedwith Super Health! Mother Nature’s strict laws demand
you keep your body clean inside and there’s no better
way to keep yourself internally clean than by fasting! Make Mother Nature your personal friend. Here is a
friend that will never fail you, if you will work with herand not against her! After reading this frank and easy tofollow book 
– follow it, live by it and let no man keep
you away from living by these Natural Laws. Which Kind of Person are You? There are only 2 kinds of people in the world. Which
kind are you? The real person  seeks, learns and thinks for
himself. The imitation person  lets others think for him! It takes courage to live your own life. Fasting and livingThe Bragg Healthy Lifestyle takes faith and courage in
this confused, fast world. Set a healthy standard of living
for yourself. Demand the best health! Let no weaklingdrag you down to their level. It’s the survival of the fittest. Be fit! Be healthy! Live a long, happy life with vigor! You can let this book be your friendly guide and
mentor. Even the Beach Boys to Ann Ford take it ontheir trips. May this knowledge and wisdom empower
you with a healthy new life filled with youthful energy,peace of mind and the true joy of super living. Cornell Scientist study shows Vitamin C’s strong anti-cancer activity are
found in a diet of fresh fruits and vegetables that are rich in phytochemicalsand nutrients (containing vitamin C). These are powerful weaponsagainst cancer and disease. Cornell Universally and Seoul NationalUniversity found apples (rich in quercetin, a phytochemical in apples)even stronger anti-cancer activity than vitamin C.  – The Lancet 
2/2002
See web: www.nysaes.cornell.edu/pubs/press/current/leelancet02.html241
Touch is a primal need and is as necessary for growth as food, clothing or shelter. Michelangelo knew this when he painted God extending a hand to Adam on the
Sistine Chapel ceiling, he chose touch to depict the gift of life. – George H. ColtAlternative Health Therapies
And Massage Techniques
Try Them – They Work Miracles! Explore these wonderful natural methods of healing your
body. Then choose the best healing techniques for you:
ACUPUNCTURE /ACUPRESSURE  Acupuncture directs and
rechannels body energy by inserting hair-thin needles
(use only disposable needles) at specific points on thebody. It’s used for pain, backaches, migraines and general
health and body dysfunctions. Used in Asia for centuries,
acupuncture is safe, virtually painless and has no sideeffects. Acupressure  is based on the same principles and
uses finger pressure and massage rather than needles. Websites offer info – check them out. Web: acupuncture.com
CHIROPRACTIC   Chiropractic was founded in Davenport,
Iowa in 1885 by Daniel David Palmer. There are now  many
schools in the U.S., and graduates are joining Health
Practitioners in all nations of the world to share healing
techniques. Chiropractic is popular, is the largest U.S.healing profession benefit ting literally millions. Tr eatment
involves soft tissue, spinal and body adjustment to free the
nervous system of interferences with normal bodyfunction. Its concern is the functional integrity of themusculoskeletal system. In addition to manual methods,chiropractors use physical therapy modalities, exercise,health and nutritional guidance. Web: chiropractic.org
F. M ATHIUS  ALEXANDER  TECHNIQUE     These l essons help
end improper use of neuromuscular system and bring body
posture back into balance. Eliminates psycho-physicalinterferences, helps release long-held tension, and aids in
re-establishing muscle tone. Web: alexandertechnique.com
FELDENKRAIS  METHOD   Dr. Moshe Feldenkrais founded
this in the late 1940s. Lessons lead to improved posture
and help create ease and efficiency of movement. A greatstress removal method. Web: feldenkrais.com242HOMEOPATHY   In the 1800’ s, Dr. Samuel Hahnemann
developed  homeopathy. Patients are treated with minute
amounts of substances similar to those that cause aparticular disease to trigger the body’s own defenses. The
homeopathic principle is Like Cures Like. This safe and
nontoxic remedy is the #
1 alternative therapy in Europe
and Britain because it is inexpensive, seldom has any sideeffects, and brings fast results. Web: 
homeopathyhome.com
NATUROPATHY   Brought to America by Dr. Benedict
Lust, M.D., this treatment uses diet, herbs, homeopathy,
fasting, exercise, hydrotherapy, manipulation and sunlight. (Dr. Paul C. Bragg graduated from Dr. Lust’s first School of
Naturopathy in the U .S. Now 6 schools)  Practitioners work with
your body to restore health naturally. They reject surgery
and drugs except as a last resort. Web: naturopathics.com
OSTEOPATHY    The first School of Osteopathy was founded in
1892  by Dr. Andrew Taylor Still, M.D. There are now 15 U.S.
colleges. Treatment involves soft tissue, spinal and bodyadjustments that free the nervous system from interferencesthat can cause illness. Healing by adjustment also includesgood nutrition, physical therapies, proper breathing andgood posture. Dr. Still’s premise: if the body structure isaltered or abnormal, then proper body function is altered
and can cause pain and illness. Web: 
osteopathy.org
REFLEXOLOGY  OR ZONE THERAPY    Founded by Eunice Ingham,
author of Stories The Feet Can Tell , inspired by a Bragg Health
Crusade when she was 17. Reflexology helps the body by
removing crystalline deposits from reflex areas (nerve
endings)  of feet and hands through deep pressure massage. Reflexology originated in China and Egypt and Native
American Indians and Kenyans practiced it fo r centuries. Reflexology activates the body’s flow of healing and energy
by dislodging deposits. Visit Eunice Ingham’s web site at
www.reflexology-usa.net  and www.reflexology.org
SKIN BRUSHING   daily is wonder ful for circulation, toning,
cleansing and healing. U se a dry vegetable brush (never
nylon) and brush lightly. Helps purify lymph so it’s able
to detoxify your blood and tissues. Re moves old skin cells,
uric acid crystals and toxic wastes that come up throughskin’s por es. Use loofah sponge for variety in shower or tub.Alternative Health Therapies & Massage Techniques243Alternative Health Therapies & Massage Techniques
REIKI   A Japanese form of massage that means “Universal
Life Energy.” Reiki helps the body to detoxify, then re-
balance and heal itself. Discovered in the ancient Sutramanuscripts by Dr. Mikso Usui in 
1822 . Web: reiki.com
ROLFING   Developed by Ida Rolf in the 1930’ s in the U.S.
Rolfing is also called structural processing and posturalrelease, or structural dynamics. It is based on the concept
that distortions (accidents, injuries, falls, etc.) and the
effects of gravity on the body cause upsets in the body.Rolfing helps to achieve balance and improved body
posture. Methods involve the use of stretching, deep tissue
massage, and relaxation techniques to loosen old injuriesand break bad movement and posture patterns, which can
cause long-term health and body stress. Web: 
rolf.org
TRAGERING   Founded by Dr. Milton Trager M.D. , who was
inspired at age 18 by Paul C. Bragg to become a doctor. It
is a mind-body learning method that involves gentle
shaking and rocking, allowing the body to let go, releasingtensions and lengthening the muscles for more body peace
and health. Tragering can do miraculous healing where
needed in the muscles and the entire body. Web: trager.com
WATER THERAPY   Soothing detox shower: apply olive oil to
skin, alternate hot and cold water. Massage areas while underhot, filtered spray 
(pages 130-132 ). Garden hose massage
is great in summer. Hot detox tub bath (20 minutes)  with
cup each of Epsom salts and apple cider vinegar, pulls out
toxins by creating an artificial fever cleanse. Web:  nmsnt.org
MASSAGE  & A ROMATHERAPY   works two ways: the essence
(aroma) relaxes, as does the massage. Essential oils are
extracted from flowers, leaves, roots, seeds and barks. These
are usually massaged into the skin, inhaled or used in abath for their ability to relax, soothe and heal. The oils,
used for centuries to treat numerous ailments, are revitalizingand energizing for the body and mind. Example: Tiger balm,
MSM , echinacea and arnica help relieve muscle aches. Avoid skin creams and lotions with mineral oil –  it clogs
the skin’s pores. Use these natural oils for the skin: al mond,
apricot kernel, avocado, soy, hemp seed and o live oils and
mix with aromatic essential oils: rosemary, lavender, rose,jasmine, sandalwood, lemon-balm , etc. – 
6 oz. oil & 6 drops
of an essen tial oil. Web: aromatherapy.net  or frontierherb.com244MASSAGE  – SELF    Paul C. Bragg often said, “You can be
your own best massage therapist, even if you have only
one good hand.” Near-miraculous health improvementshave been achieved by victims of accidents or strokes inbringing life back to afflicted parts of their own bodiesby self-massage and even vibrators. Treatments can beday or night, almost continual. Self-massage also helpsachieve relaxation at day’s end. Families and friends canlearn and exchange massages; it’s a wonderful sharingexperience. Remember, babies also love and thrive withdaily massages – start from birth.
The_Miracle_of_Fasting_by_Paul_Bragg.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Although far along incalendar years, these men had great flexibility in their
bodies. It required a lot of physical stamina to keep the
monastery in good condition in this rugged, barrenwilderness and oven-like heat. All were healthy, lean and
muscular, with the glow of health to their skin and bright,
keen eyes – none of them wore glasses. Their spiritual quality showed in the genuine brotherly
love which they bestowed on me, a stranger. At the end ofmy visit, one of the monks escorted me to the gate, kissedme on both cheeks and gave me a blessing in Greek. Looking back, as I descended the long, stony trail, I
saw him watching solicitously. We waved to each otherand I carried a warm glow of friendliness in my heartfrom that barren rocky land. Here again was proof of what
I have learned from my own experience – that one of the
spiritual benefits of fasting is an empowerment of genuinesense of service, kinship and love for all humanity. The Fast of 40 Days and 40 Nights
There is a significance to the “ 40 days and 40 nights”
of fasting of the great spiritual leaders and of those who
seek the highest spiritual enlightenment. This is thepractical limit to which the disciplined body can exist
without food before it begins to consume itself. The
cleansing process has been completed, and all toxicwastes and excess fat have been “incinerated”– burned
up into energy. When this limit is reached, starvation
begins. The body will then have to feed on sound livingtissue and this is harmful to body, mind and spirit. The
fast should be terminated before this point is reached. A long fast should not be attempted until the body
has been trained to fast for short intervals, from 1 dayup to 
10 days, over a period of time. 215
Stagnation in the body results in ageing and also illness. Fasting promotes cleansing and healing and reversal of ageing
God gave His creatures light, air, and water open to the skies; man locks him
in a stifling lair, t hen wonders why his brother dies. – Oliver Wendell HolmesThe 40 days and 40 nights fast is not for the novice. It’s only the experienced faster who learns to distinguish
between the early cravings of habitual appetite and thewarning pangs of  genuine hunger. At the beginning of a fast there is a craving for food
which arises from the habit of eating at certain intervals. This may last for several days, but then the craving passes. There follows a short period of several days or more whenthe faster might feel some weakness and requires morerest. This is probably the most difficult part of fasting. Gradually this sense of weakness will disappear,
signalling that the body has eliminated its worst wastesand toxins. Then comes a feeling of growing strength,with little or no concern about food, and an increasingmental alertness. There is a sense of release and freedomas one ascends to the higher levels of serenity and peaceof mind. Spiritual awareness can reach a point of ecstasy. How long this fast period lasts depends upon the
individual. When the process of elimination of all wasteshas been completed, the body signals a warning withpangs of genuine hunger. When this happens, whether
2, 3 or  4 weeks, the fast must end to preserve its benefits. A Sound Mind in a Sound Body
Even the greatest spiritual leaders that the world has
known trained themselves by habitual fasting, 1 or 2 days
per week, before they undertook longer fasts. Herein lies
the difference between genuine fasting and extreme
asceticism, which has given fasting a bad name by
prolonging it into starvation, which is wrong. True fasting is psychosomatic (psycho – of the mind
or spirit; and soma – of the body). It’s truly a naturalmiracle to achieve “a sound mind in a sound body,” asthe Greeks put it, and according to the Bible,
“Your body is a temple of the Holy Spirit. ”216Your Body is Your Temple
And Needs the Best Care
To quote again from famous Pastor Dr. Stanley,
“According to medical experts, fasting is the most natural,
original process of purifying the body. Since the Lordadmonished man to work six days and rest one, would it
not be equally wise to rest the digestive system for one
day as well. I have found that fasting also sharpens themind. The physical and spiritual benefits cannot be easily
separated. A clear mind is essential to the desire for
oneness and direction. ”
And from Arthur Wallis comes the observation that,
“Our physical condition can often influence our spirituallives more than we realize. Is God glorified when (ourbodies) are weak or sickly through neglect of the divine
laws that govern their well-being. Is God glorified
when we become casualties from over-working, over-feeding or undernourishing our bodies, and failing to give
them their ‘Sabbath’ of rest and relaxation. In an age of
pressure, when the breakdown of mind or body isbecoming all too familiar, the physical (as well as the
spiritual) value of a fast of God’s choosing becomes a
matter of some importance. Here is a divine provisionfor health and healing, for renewal of mind and body,
that we must further consider. ”
Courage, vitality, energy, endurance, zest and vigor
are not mental states to be conjured up at will, but arethe mental expression of a physical state. The Bible tells
us that, “The kingdom of heaven is within. ” Fastingpurifies all the trillions of cells of the body, including
those of the brain. When the brain is free of toxic poisons
the mind is liberated both psychologically and thenspiritually. It’s free from anxieties, boredom, loneliness,
tension and fear. It can meet all of life’s problems and
make wise, better decisions. It can find more peace, joyand realize a fuller, more meaningful, healthier life. Fasting is a natural tranquilizer with absolutely no
negative side effects. A brain purified by fasting payshigher dividends than any other investment you can
make. Begin today. Please let this book be your guide
and friend. Discover for yourself the Miracles of Fasting. 217
YOUR  BIRTHRIGHTTake Time for 12 Things
1. Take time to Work –
  it is the price of success. 2. Take time to Think –
  it is the source of power. 3. Take time to Play –
  it is the secret of youth. 4. Take time to Read –
  it is the foundation of knowledge. 5. Take time to Worship –
  it is the highway of reverence and
  washes the dust of earth from our eyes. 6. Take time to Help and Enjoy Friends –
  it is the source of happiness. 7. Take time to Love and Share –
  it is the one sacrament of life. 8. Take time to Dream –
  it hitches the soul to the stars. 9. Take time to Laugh –
  it is the singing that helps life's loads. 10. Take time for Beauty –
  it is everywhere in nature. 11. Take time for Health –
  it is the true wealth and treasure of life. 12. Take time to Plan –
  it is the secret of being able to have time  for the first 11 things. Teach me Thy way O Lord, and
lead me in a simple plain path. – Psalms 27:11
Have an
Apple
Healthy Life. YOUR  BIRTHRIGHT
CULTIVATE ITHEALTH218Exercise and Eat for Health
Enjoy The Bragg Healthy Lifestyle
For a Lifetime of Super Health
In a broad sense, "The Bragg Healthy Lifestyle for the Total
Person" is a combination of physical, mental, emotional, social
and spiritual components. The ability of the individual to
function effectively in his environment depends on how
smoothly these components function as a whole. Of all thequalities that comprise an integrated personality, a totally
healthy, fit body is one of the most desirable. Start today on
your goals for more health, happiness and peace in your life. A person is said to be totally physically fit if he functions as
a total personality with efficiency and without pain ordiscomfort of any kind. This is to have a Painless, Tireless, andAgeless body. You possess sufficient muscular strength andendurance to maintain a healthy posture. You can successfully
carry on the duties imposed by life and the environment, to
meet any emergencies satisfactorily and have enough energyfor recreation and social obligations after the "work day" has
ended. You possess the body power (Vital Force) to recover
rapidly from fatigue and stress of daily living without the aid ofstimulants, drugs or alcohol. You can enjoy natural recharging
sleep at night and awaken fit and alert in the morning for the
challenges of the fresh new day ahead. Keeping the body totally healthy and fit is not a job for
the uninformed or the careless person. It requires anunderstanding of the body and of a healthy lifestyle and thenfollowing that lifestyle for a long, happy life. The purpose of
“The Bragg Healthy Lifestyle" is to wake up the possibilities, a
rebirth within you, of rejuvenation of your body, mind andsoul for total, balanced body health. It's within your reach, so
don't procrastinate, start today. Daily our prayers and hearts
go out to touch your heart and soul with nourishing, caring
love for your total health. With Love, Your Health Friends,
Dear friend, I wish above all things that thou may prosper
and be in health even as the soul prospers. – 3 John 2
and
219Chapter 29
The Science of Eating
For Super Health
It is the consensus of opinion among most people
that we must eat, “To keep up our strength. ” This
association of food and strength has been so driven into
man’s subconscious mind that he feels he must eat
heavy, rich foods 3 times a day. “Something that
sticks to the ribs. ” A person who has a big appetite they
falsely think of as a healthy person. If we know a person
who has been sick, we are always encouraged whenthey’re able to sit up and take nourishment. During my long study and research into the value of
food, I have come to regard nourishment as somethingmore than habitual eating. The body can be fed with
anything that is put into the stomach to subdue hunger. Food, however, plays an important role in our livesbecause the body is built from the food we eat. With
food we either build strong, disease-free, youthful cells
or we build sick cells. cells that do not support us asthey should. So we must always eat food that builds
sturdy, strong cells which are converted into healthy
body tissue. We see a lot of people who are amply-fed,but they are far from well-nourished. They have poor
skin and muscle tone and lack health and energy, even
though plenty of food is going into their bodies. At one time in our early history, when our food came
exclusively from Mother Nature, unprocessed and notoxic chemicals – we had a natural attraction to the kindof food our body needed. We had a superior sensitivity
in our selection of food for life. In other words, there
was an inner voice that told us what to eat. We can call
it a God-given instinct, that the animals in nature possess
also. We were, in early times, naturally healthy, beautifulspecimens as the Greeks and Romans used to be. 220Earth Was A Tropical Paradise For Health
I believe that man originated in the tropics, a natural
paradise where his entire body was nourished by the
gentle, healing rays of the sun. We know that the skin
needs vitamin D, which is produced in response tosunshine. We also know that the skin needs vitamin A. But today man’s body has become so degenerated, so
filled with mucus, acid toxins, mineral and vitamindeficiencies that he can’t spend a great amount of time
in the sunshine. There are many people who develop
all kinds of skin conditions from exposure to the sunand then falsely put the blame on sunshine. The sun
pulls out the impurities below the skin – trying to purify
you. Skin cancers spring from toxic cells. This is all themore reason to do your fasting/cleansing detox program. Man has damaged his skin with the overuse of harsh
soaps, chemical lotions, and creams. I haven’t used soap onmy body for years, with the exception of washing my hands
when water and a scrub brush fails to remove the dirt. I believe that in man’s original home, the tropical
paradise, his diet was made up of an abundance of raw
fruits and vegetables, plus an abundance of all varietiesof raw nuts and seeds. I believe that man was able to
live for 
900 years on this natural diet. His digestive system
was perfectly attuned to his natural diet. Man, in his
essential structure, has no weapons for killing. Therefore,
I believe that the first people who inhabited the tropics
of this earth were strictly vegetarians. Today, humans live in air-conditioned, air-tight
homes. We shut our bodies away from fresh air,  breathingpolluted air. We drink chemically treated water and donot get as much physical exercise as early humans
enjoyed. The American man today has a life expectancy
of 
78 years, whereas men before the great flood may have
lived for as long as  900 years. We have lost our tropical
paradise. Man today lives in his poisoned cities, drinkshis poisoned water, breathes polluted air and eats foodthat is grown in toxic soils, sprayed with poisons and
picked half-ripe. Our living situations have changed
dramatically, but we must do more than bemoan our lost
Garden of Eden. We must face reality in all its ugliness. 221Keep Healthy on the Alkaline Diet
Please understand that this program of eating is
designed to give you the best nourishment that the food
of civilization can offer you. At the same time, the
suggested menus that follow are also for cleansing and
purification. That is, you must look upon all organicfruits and vegetables not only as protective foods, but
foods that are filled with minerals, vitamins, enzymes
and valuable nutrients. Foods that are highly alkalinewill help keep your alkaline and acid levels balanced. Many people studying nutrition become confused
because there are so many opposing opinions. Somenutritionists advise a high-protein diet. Some promote
a low-carbohydrate diet. There are nutritionists who
endorse a raw fruit, vegetarian or lacto-vegetarian diet. Each authority says that his is the best diet. I respect
every scientist’s views in the field of nutrition. He or
she has come to these conclusions by study, researchand observation. I believe that it is impossible to lay
down absolute nutritional laws except when it comes
to eliminating the dead, devitalized, demineralized,processed, sprayed and the empty-calorie commercialfast junk foods of our present day modern civilization. Today we have a selection of over 
200 foods. You can
build a healthy, delicious, adequate diet around these foods. As you fast and cleanse, you will purify your body. Also as
you cleanse your body, your body itself will guide you
naturally to make selections of healthy foods. The mainthing is to eliminate the perverted foods of modern
civilization. It is not so much a question of what you eat as
what you shouldn’t eat. On page
 237 of this book I have
given you the list of foods to avoid. There is an old cliche
that says, “A man is either his own doctor at 40 or he is a
fool. ” I must say here that I believe that any person  30 years
of age who is not his own conscientious health captain is
very soon going to run into some very serious physical problems. Everyone should be his own wise physician. We ought to assist and not violate Mother Nature. – Voltaire
The accumulation of toxins in the body accelerates ageing. The elimination of
toxins awakens capacity for renewal. Toxins must be identified and eliminated
from your body. Fasting is Mother Nature’s and God’s cleansing miracle. 222
Every day the average heart, your best friend, beats 100,000  times and pumps
2,000 gallons of blood for nourishing your body. In 70 years that
adds up to more than 360 million (faithful) heartbeats. Please be good to your
heart and live The Bragg Healthy Lifestyle for a long, happy, healthy life. Herbs are easy to grow in pots on a porch or windowsill. Then you can
pick them fresh when needed. Use herbs in almost everything you cook. Activity Draws on Your Vital Force’s Energy
Our physical and mental activity draws heavily upon
our Vital Force ( the body’s power force ). Each of us has
different demands. In my case, I push myself physically
because I enjoy activity. I also enjoy mental activity. Ilike problems and enjoy the challenge of solving them. I don’t live a soft life physically or mentally. As a man, Iam a seeker of spiritual light, comfort, tranquillity andserenity. All of this takes my Vital Force’s energy. Physicalactivity takes energy of one kind, mental tasks requireanother and spiritual pursuits use another kind of energy. One cannot give simple answers about nutrition. The
nutritionist can give a lot of vital information, but theycannot eat for you or digest food for you or eliminatefood for you. What Patricia and I eat may not suit yourneeds, likes or dislikes. We don’t eat as much food asthe average person seems to crave and desire. Every human is unique, as each snowflake is different. I am not trying to persuade you into fast changes. But ifyou want superior health you must eat a diet of simple,natural healthy foods. I am not going to tell you to be araw food eater, a strict vegetarian, a lacto-vegetarian ora mixed eater. As you fast and as you purify your body,an inner voice, the natural instinct will gradually assertitself. I don’t believe that you can quickly jump from ahighly refined diet to a healthy natural diet overnightof 
60% raw fruits, salads, veggies, whole grains, herbs, etc. Mother Nature won’t heal in sudden jolts. You ate in
a certain pattern for many years, and your digestive andvital organs have adjusted themselves to this unhealthydiet. You have to move slowly. By body purificationthrough fasting and adhering to the dictates of the 
9
natural doctors, you will be enjoying the same superhealth as Patricia and I, plus millions of our followers. In
time you will instinctively select healthy, natural foods. 223
No milk is free of pesticide residues available on the market today, in
any part of the United States. – Info from a Congressional hearing. See web: www. notmilk. comWork Towards a Balanced, Natural Diet
You can’t eat a fresh variety health salad one day
and then the next day have an unhealthy high fat, sugar,
salt, refined, toxic food meal. Your nutrition should be
consistent. Let me illustrate what I mean. If you eat meat,don’t eat it over 
3 times a week. If you eat eggs, don’t
eat over  4 a week. If you drink milk, you should gradually
eliminate it from your diet, along with all other dairyand meat products. Man is the only creature that clings
to milk after he has been weaned and the only creature
that drinks the milk of another creature. See web below. Building a good nutritional program is like climbing
a ladder. There is the first rung – the elimination of allthe devitalized, commercial, dead foods of civilization. That means the elimination of all unhealthy beverages –
coffee, tea, alcohol, soft drinks and chemicalized waters. It means eliminating or slowly reducing animal products,eggs and dairy products that you eat daily. It means adding
more raw organic fruits and vegetables to your diet until
the total amount of raw foods is between 
60% and 70%
of your diet. As I stated earlier, when adding more fruitsand vegetables to the diet, you have to slowly move with
caution as you are deep house cleansing your body. This period of discarding the devitalized foods of
civilization and adding more raw fruits and vegetablesto the diet is known as the cleansing “transition diet”. Most people, from childhood until death, live on a dietthat is predominantly on the acid side. This acid
produces autointoxication and in turn, this toxic
material causes aches, pains and degeneration of thebody. So, if you have been living on a diet with mostly
heavy cooked foods – such as meats, eggs, refined white
breads, spaghetti, crackers, cookies, pastries, etc. – againlet me warn you to slowly add more raw fruits and
vegetables. After each weekly fast, you will be able to
enjoy and want more raw fruits, salads, greens and rawvegetables, because fasting is purifying your body. 224Eat Simple, Natural Foods to Stay Healthy
After  3 months of faithfully fasting one day a week,
you will be able to add at least 40% more raw fruits and
vegetables to your diet. Remember these raw foods are
the purifiers, cleansers and detoxifiers. These fruits andvegetables contain a lot of sunshine. They dig down intothe old pockets of toxic poison and flush them out. Thisis how you can attain a superior state of Radiant Health. You are now going to keep internally clean and healthy. People often  ask at the Bragg Health Crusades,  “Give
me the perfect diet. ” This we cannot do because e ating is
of such a personal nature – there are so many likes and
dislikes that we can only counsel an individual through
our books. We  can only suggest that you reread and study
the menus and food lists that we have included in this
book so you can find foods that appeal to you and thatwill benefit your health. (Keep a daily health journal. ) Nutrition is like a chain in which all of the essential
items are the separate links. If the chain is weak or is brokenat any point the whole chain fails. If there are 
40 items
that are essential to the healthy diet, and one of these is
missing, nutrition fails just as truly as it would if half thelinks were missing. The lack of any item (or  several items)can result in ill health and even  lead to death. An
insufficient amount of any one item is enough to bringdistress to the cells and tissues which are most vulnerableto this particular deficiency. It is not necessary that every
item be furnished in required amounts at every meal, orevery day, because our bodies always carry some reserves. As soon as the reserves are lost, be they large or small,they must be replenished. Here’s some healthy foods you can select from when
building your daily diet. You can divide your daily nutrition
into one, two or three meals. As I m entioned before, I don’t
eat breakfast, or if you call a pep drink or a bowl of fresh fruit
a breakfast, then my breakfast is fruit. I am not advising thispractice for everyone; some people enjoy a large breakfast
and a small lunch. Everyone’s desires are different. I feel thatwe don’t need breakfast and have explained my position
fully. (Read, do what’s best for you and keep a daily journal. )225
Fruit – the Most Healthy Food for Man
I will start with the fresh fruit list since I regard fruit
as the prize food of man. Fresh fruit or sun dried fruit can
be used as a meal in itself, or it can be used as a dessert. Organic Fruit – the Prize Food of Man
Apples Kumquats
Apricots (fresh & dried) Lemons & LimesAvocados Mangos
Bananas (fresh & dried) NectarinesBlueberries OrangesCantaloupes Papayas
Casaba Melon Peaches
Cherries PearsCranberries Pineapples (fresh & dried)
Crenshaw Melon Plums
Figs (fresh & dried) Prunes (fresh & dried)
Grapefruits Raspberries
Grapes (fresh & dried) Strawberries
Honeydew Melon TomatoesKiwi Watermelon
Raw, Unsalted Nut and Seed List
Nuts and seeds are rich in protein, oils, fiber and
micronutrients. You can select any 2 of the nuts and seeds
when you are planning a meal ( buy in shell – fresher and
better ). Enjoy nuts or seeds for your protein. If you have
tender gums or unreliable dentures, then you should
purchase an electric coffee grinder to make it easier to
masticate, assimilate and digest nuts and seeds. Almonds Macadamias
Brazil Nuts PecansCashew Nuts Pine NutsChestnuts Pumpkin SeedsFilberts Sesame SeedsHazel Nuts Sunflower Seeds
Hemp Seeds, hulled Walnuts
Note: Most nuts are to be eaten raw or lightly roasted and unsalted or make nut
butters, nut milks, etc. It’s best to buy nuts in their shells to maintain freshness. Note:  Be sure dried fruits are unsulphured. Better yet, buy a
dehydrator and enjoy making your own delicious dried organic fruit. 226Organic Vegetables – The Purifiers & Protectors
When planning your perfect health meals, you select
the raw vegetables for your salad from this list. For the
largest meal of the day, you should select 1 green and 1
yellow vegetable or you can select any other 2 vegetables
from this list for your cooked vegetables:
Alfalfa Sprouts Kohlrabi
Artichokes LeeksJerusalem Artichokes LettuceAsparagus Mustard GreensBeets OkraBean Sprouts OnionsBroccoli Oyster PlantBrussels Sprouts ParsnipsCabbages PeppersCarrots PotatoesCauliflower Potatoes 
– sweet
Celery RadishesChives Shallots
Collards Spinach
Corn String BeansCucumbers Squash
 – many varieties
Dandelion Greens Swiss ChardEggplant TomatoesEndive TurnipsEscarole Turnip GreensGarlic Wheat GrassGreen Peas WatercressKale Yams
Beans and Legumes
The legumes are one of man’s oldest foods. They are
healthy, hearty foods everyone can enjoy. They’re rich in
vegetable proteins, particularly soybeans. (See page 233)
Beans (all kinds) Lentils Split Peas
Garbanzo Beans Lima Beans Soybeans
Miracles can happen every day through guidance and prayer. –  Patricia BraggThe word “vegetarian” is not derived from “vegetable”, but from the Latin, homo
vegetus, among the Romans meaning a strong, robust, thoroughly healthy man. 227Natural Sweetening Agents
Here’s some natural sweeteners, remember they are
concentrated sugars and should be used sparingly:
Honey – raw, uncooked Date Sugar – from dates
100%  Maple Syrup Grade B Molasses – unsulphured
Barley Malt Blackstrap Molasses
Rice Syrup Fruit Juices (Concentrate)Diabetics use: Stevia (herb), Agave syrup (cactus)
Natural Oils
These oils are unsaturated and allowable, but still use
sparingly. Read labels: refuse oils that contain harsh
chemicals to prevent rancidity. Cold-pressed or expeller-pressed oils available at health stores are the best. Bragg Organic Olive Oil and Organic Macadamia Oil
Flaxseed Oil Corn OilHempseed Oil Sesame Seed OilSafflower Oil Avocado OilSoy Oil Walnut OilSunflower Oil Almond Oil
Natural Organic Whole Grains, Flours & Cereals
These  organic 100%  whole grains are best for health. Use for cooking, bread and pastry baking and with cereals. Cereals should not be eaten more than 3 times a week
unless you do heavy physical labor or heavy sports training. On your cereal you can use any of the natural sweeteningagents and Rice Dream, almond or soy milks. Whole Wheat, unbleached Rye
Whole Barley FlaxMillet QuinoaCorn Meal -Yellow, White & Blue AmaranthOats - steel cut oats 
(a Bragg favorite) Buckwheat
Brown Rice - all natural & unrefined Bulgur
Rices are good  – long & short grain, Basmati & Wild Rice. Honey whets the appetite, and so does wisdom. When you
enjoy becoming wise, there is hope for you. – Proverbs 24:13-14
228Sample Health Menus
For those used to 3 meals daily – here’s some suggestions:
Suggestion # 1: Breakfast
After exercise, stretching, etc. have Bragg Pep Drink (pg 230)  or
some fresh fruit. Optional,  hot oatmeal or wholegrain cereal with
fruit topping or cold organic granola with sliced banana topping,
sweetened with honey or maple syrup and add Rice Dream or soy
milk if desired. Herbal tea sweetened with honey (optional). Lunch
A raw veggie salad. Bowl of veggie soup. Fresh fruit for dessert. Dinner
Raw vegetable salad. Choice of vegetable protein, beans, tempeh,soy, or tofu. Two cooked vegetables. Fresh fruit for dessert withsoy yogurt 
(optional)  and a wholegrain cookie. Suggestion # 2: Breakfast
Bragg Pep Drink. Optional with wholegrain bran muffin. We
prefer our Pep Drink for breakfast – it’s super for energy andnutrition and doesn’t overload your digestive system. Lunch
Small variety veggie salad, soup or veggie gardenburger, or
steamed zucchini or yellow squash.
The significance of the 40-day fast is that it is the practical limit to which the disciplined body can exist without consuming itself, and if the fast is not terminated, it can lead to starvation and harm to the body, mind, and spirit.
What is the significance of the 40-day fast?
The importance of fasting for spiritual enlightenment is that it purifies the body, allowing the mind to be free from anxieties, boredom, loneliness, and fear, and promotes a sense of release and freedom, leading to a higher level of spiritual awareness and peace of mind.
What is the importance of fasting for spiritual enlightenment?
The text states that our physical and spiritual lives are interconnected, and that physical neglect can influence our spiritual well-being. It also highlights the importance of taking care of one's body and spiritual growth.
What is the relationship between physical and spiritual health?
The recommended way to maintain a healthy diet is to eliminate devitalized, commercial, and toxic foods, and instead focus on eating a diet rich in fruits, vegetables, and whole grains, and to drink plenty of water.
What is the recommended way to maintain a healthy diet?
The text emphasizes the importance of self-massage and touch for overall health, stating that it is a primal need, and that it can even be used to relieve pain and promote relaxation.
What is the importance of self-massage and touch?