So the problem boils down to not having 
enough sugar in the blood. To rectify this situation, simply add sugar 
to the blood. It's extremely hard to have low blood sugar if you have 
plenty of sugar in the blood. Here's where the confusion usually appears. It is absolutely, positively imperative that the right kind of sugar be intro­
duced into the bloodstream. Any kind of processed sugar will only make 
the situation worse. The kind of sugar that will do the job is the sugar 
found in fresh fruit! In the fruit it's called fructose; inside the body it 
turns to glucose faster than any other carbohydrate. What is essential to 
remember is that the fruit must be eaten correctly. This means on an 
empty stomach. Because the sugar is in its natural, organic state, it will 
pass swiftly through the stomach and be in the bloodstream within an 
hour. By following the program in Part Two you will automatically be eating 
fruit correctly, which will help you eliminate the cause of hypoglycemia. For many people who have suffered from hypoglycemia for years without 
relief, this explanation may sound overly simplified. But we have many 
case histories of people with long-standing hypoglycemia. Many had con­
firmed its existence with the Glucose Tolerance Test and subsequently 
eliminated the problem successfully by employing the FIT FOR LIFE 
technique. 102 • FIT FOR LIFE Q. Is it all right for a woman to go on the program during her pregnancy? (This is a perfect question for Marilyn to answer.) A. Yes, but preparation for a healthy child should begin before con­
ception, at least six months or longer, if possible. Given the nature of 
diet's importance during pregnancy, consultation with your doctor about 
dietary changes is advised. However, during pregnancy it is never too late 
to gradually upgrade one's diet. Whatever changes of a positive nature 
are made can only improve the condition of mother and child and allow 
for an easier delivery. The program fulfills all the dietary requirements for both mother and 
child during gestation. Because of the ample fresh fruit recommended, 
the primary requirement—abundant fuel in the form of glucose—is satis­
fied. Many of the ingredients in the daily raw salads further help fulfill 
the glucose requirement, and these salads provide the mother and baby 
with the minerals and vitamins necessary for proper growth and develop­
ment. Actually the most beneficial diet during pregnancy (and at any 
other time!) is a diet that has a preponderance of raw fruit and vegetables, 
and some raw nuts and seeds. This will supply all the fuel, amino acids, 
minerals, fatty acids, and vitamins needed to perpetuate a high level of 
health. This program is more than adequate in fulfilling these require­
ments. That foods are combined properly insures that maximum nu­
trients will be available for absorption at each meal with a minimum of 
waste. Proper diet will insure an energetic, delightful pregnancy. Improper diet can turn this inspiring experience into an ordeal. Frequently, pregnant women are advised to drink plenty of pasteurized 
milk to insure that they get enough calcium for their babies' teeth and 
bones. The truth is most adults do not have the digestive enzymes lactase 
and renin that are necessary to get calcium from milk, for it is bound in 
the indigestible protein complement casein. In addition, pasteurization 
causes the calcium to be unusable due to heat derangement.4 To insure 
that they are getting adequate usable calcium, pregnant women should 
remember it is readily available in abundance in fresh fruit, beans, cau-
4Therc are several Hygienic authorities on the subject of utilizing calcium from pasteurized cow's 
milk. All say the same thing: We can't! Herbert M. Shelton, Ph.D. The Hygienic Care of Children. Bridgeport, Connecticut: Natural 
Hygiene Press, 1970. N. W. Walker, M.D. Diet and Salad Suggestions. Phoenix, Arizona: Norwalk Press, 1971. Robin A. Hur. Food Reform: Our Desperate Need. Austin, Texas: Heidelburg, 1975. Joyce M. Kling. "Lesson #55, Prenatal Care for Better Infant and Maternal Health and Less Painful 
Childbirth." In The Life Science Health System, by T. C. Fry. Austin, Texas: Life Science, 1984. M. Bircher-Benner. Eating Your Way to Health. Baltimore: Penguin Books, 1973. THE MOST FREQUENTLY ASKED QUESTIONS • 103 liflower, cabbage, lettuce and other leafy greens, nuts and seeds (almonds 
and sesame seeds particularly), asparagus, and figs.5 Fresh orange juice 
helps the body to retain calcium, according to Dr. Herbert Shelton in 
The Hygienic Care of Children. Adequate sunshine is also required for 
calcium metabolism. The fetus stores a calcium supply in its tissues, 
which it draws upon during the later stages of pregnancy, so it is most 
crucial for the pregnant woman to obtain and retain adequate calcium for 
herself and her child during the early months of pregnancy. Pregnant women are also counseled to drink milk so they will have a 
rich milk supply for the baby. That is ludicrous. Do cows enrich their 
milk supply by drinking the milk of another species? Of course they don't! They eat lots of grain and grass. We, like all other mammals, auto­
matically make milk when we are pregnant. The consumption of lots of 
fresh fruit and fresh green vegetables makes our milk even more rich and 
abundant. By the way, if you are given folic acid pills "for your milk," 
you might want to substitute a daily green salad, which is a fine, readily 
available natural source of folic acid. Remember, it is not how much calcium is contained in the foods one 
eats, but how much is actually usable (absorbed and retained). The taking 
of dolomite or calcium supplements during pregnancy does not provide 
usable calcium, and frequently causes harmful calcium deposits in the 
placenta. These supplements provide an inorganic calcium (whether or 
not they are labeled organic), which our bodies simply cannot use. Dr. Ralph C. Cinque has conducted extensive experimentation and 
research on this subject. The information here is taken directly from text 
material he wrote.6 Again we are dealing with a difference in philoso­
phies. Natural Hygiene is diametrically opposed to the acquisition of vi­
tamins and minerals from sources other than natural ones, natural 
meaning gardens and orchards, not pills. I'm sure supporters of both 
sides of this issue could knock heads and be very convincing for their own 
philosophies. The fact remains that, according to Natural Hygiene, 
which this book is all about, all vitamin and mineral supplements, be­
cause they are fractionated, are treated as toxic waste in the body. As in 
so many other issues concerning nutrition, some traditional doctors are 
beginning to recognize the Hygienic viewpoint. Dr. Vicki G. Hufhagel, 
speaking at the Fourteenth Annual Nutrition Conference sponsored by 
'See Day Seventeen of the Program for Fresh Almond Milk, page 195. 6Ralph C. Cinque, Ph.D. "Lesson #55, Prenatal Care for Better Infant and Maternal Health and 
Less Painful Childbirth." In The Life Science Health System, bv T. C. Frv. Austin, Texas: Life 
Science, 1984. Rose Dosti. "Nutritional Needs Greater for Pregnant Teen-agers, Over ?0s." Los Angeles Times, 31 
May 1984. "Vitamin Megadoses Can Be Harmful." Los Angeles Times, 20 December 1983. 104 • FIT FOR LIFE the Dairy Council of California, said, "We are just learning what harm 
they can do to a small embryo. Vitamins are drugs." Dr. Hufnagel is an 
obstetrician/gynecologist. Dr. Myron Winick, Director of the Institute of 
Human Nutrition at Columbia University, stated, "Some people treat 
vitamin pills like candy, but they're not. They're more like drugs. And we 
all know that there are no safe drugs, only safe doses." Far better than taking manufactured dolomite would be to sprinkle the 
mineral dolomite (like lime) in your garden, and then grow leafy green 
lettuce that will provide you with plenty of usable organic calcium! It is 
imperative to understand that calcium deficiencies are the result not only 
of taking in insufficient amounts of calcium, but also from overeating 
and miscombining foods, practices that seriously impair digestion and 
absorption. Pregnancy does not carry with it the license to overeat! A 
weight gain of more than twenty to twenty-five pounds can result in an 
oversize baby and a high-risk delivery.7 Pregnant women tend to overeat 
when they are eating highly processed, adulterated foods. 'ITiey are over­
eating in response to their bodies' signals that nutritional needs are not 
being met. FIT FOR LIFE emphasizes the foods that are the most nourish­
ing for mother and child and will actually help you to keep your weight 
gain down. Incidentally, during pregnancy more than any other time, certain 
items are harmful. This program will help you gradually eliminate many 
of them. The placenta, which is supposed to filter out harmful substances 
ingested by the mother and protect the fetus from these substances, has 
no effectiveness in screening drugs, alcohol, tobacco poisons, caffeine, 
salt, vinegar, and chemical additives and preservatives in processed foods. By following the program you will automatically be eliminating these 
harmful influences. None of them are included in any of the menu 
items, with the exception of salt, which is always indicated as an optional 
ingredient. As far as the other, more harmful substances, let's be candid 
for the sake of our future children. There is no "safe" drug, prescription 
or nonprescription, that can be taken during pregnancy, notwithstanding 
the fact that many pregnant women are still being counseled to take 
drugs. Thalidomide was merely the tip of the iceberg. All drugs, from 
aspirin to pain relievers to tranquilizers, carry with them the risk of defor­
mity and mental retardation for your baby. Alcohol consumption during 
pregnancy can result in "fetal alcohol syndrome," a deformity of the face 
and head that is frequently accompanied by mental retardation. Caffeine 
in coffee, tea, sodas, chocolate, and many drugs has been linked to birth 
defects. Cigarette smoking causes oxygen deprivation to the fetus, result­
ing in premature, low-weight births and mental retardation. 7 In my last pregnancy I gained a total of only fourteen pounds and both the baby and I were in 
excellent health. One hour after the birth, I was up bathing him—with an abundance of energy! THE MOST FREQUENTLY ASKED QUESTIONS • 105 Obviously, none of these harmful substances are advocated in the pro­
gram. My reason for discussing them here is to heighten the awareness 
among pregnant women of what their effects can be on the unborn child. In 12 percent or more of all births in our country defects now occur, and 
this number is increasing every year as more and more chemicals and 
poisons enter our environment and our diet. Being pregnant is a special time requiring more than any other time a 
special consciousness about the body's needs. Following the program will 
help insure the right food and the fresh air and sunshine that are integral 
factors to a healthy pregnancy. Plenty of rest and regular exercise are also 
necessary. Sometimes individuals have special requirements. All changes in diet 
during pregnancy should be made gradually and under the supervision of 
your midwife, health adviser, or doctor. This concludes Part I, in which I have endeavored to give you a clear under­
standing of what changes in life-style are necessary for you to overcome your 
weight problem once and for all, and why you would want to make these 
changes. In Part II Marilyn will give you some important hints on how to 
make these changes so that your new life-style will be a lasting one. Drawing 
from her understanding of American dietary addictions, from her back­
ground as a creative teacher of gourmet home cooking, and from her solid 
grasp of the Natural Hygiene principles, she has outlined a four-week pro­
gram that will show you how to prepare a variety of delicious, properly com­
bined, high-water-content meals. The program has been designed to speed 
you toward your goal of weight loss while comfortably initiating the all-
important detoxification of your body. An effective WEIGHT LOSS AND HIGH-ENERGY LIFE-STYLE is now only one 
meal away, so let's turn over a new leaf in our lives by turning the page to 
begin. .. . 106 • FIT FOR LIFE PART 
Program 
BY 
Marilyn Diamond ^ 
INTRODUCTION 
_w. hen I first consulted Harvey in 
his capacity as a nutritional counselor in 1975, I was going through the 
most critical health crisis of my life. I came to him in a very discouraged 
frame of mind. I had a strong medical background1 and a long history of 
medical treatment, but for as long as I could remember, I had never 
really felt well. Excess weight was not my major concern at that time, 
although I'm not saying it wasn't one of my concerns. 1 must confess, 
though, from my early teens 1 had not been happy with the shape of my 
body, and since that time I had always worn high heels to achieve a 
thinner look. My real problem, although I did not know it at the time, was that I was 
totally out of energy. I felt terrible, and I was having a great deal of 
trouble coping with my life. Actually what I was experiencing was not an 
1 During my childhood my father was a biochemist at the National Institutes of Health in Bcthcsda, 
Maryland. He subsequently held positions as department head of Microbiology and Molecular Biol­
ogy at New York University Medical School and Albert Einstein College of Medicine. He is pres­
ently the dean of the Graduate School of Medicine at Cornell University. The medical and scientific professions have an all-encompassing life-style in which I was very 
much involved as my father's child. I worked in his laboratory during summer vacations, and under 
his influence 1 studied biology and chemistry in college. • 109 • uncommon phenomenon. Conditions of negative energy are the basis of 
many of the physical, psychological, and emotional problems being expe­
rienced by men, women, and children in this country. My symptoms 
were not unusual: stomach pain, embarrassing skin eruptions, depression, 
confusion, sudden mood swings, and emotional outbursts. What fright­
ened me was that they were becoming progressively worse. After having 
been so highly motivated in college that I had been Phi Beta Kappa and 
magna cum laude, at the age of thirty-one, with two small children, I 
spent much of my time in depression and tears, wondering how I was 
ever going to feel well enough to get on with my life. No amount of 
drugs, treatment, or therapy that I had had over the years had done any­
thing to change or improve my situation. In all the time that I had been 
medicated for a nervous stomach and debilitated digestive tract, been 
tranquilized for nervous tension, taken injection therapy for pain, and 
theorized with the "experts" about my physical, mental, and emotional 
"dis-ease," no one ever asked me what I was eating! Harvey did! Natural Hygiene, as Harvey was teaching it, supplied me with answers 
about my health that I had all but given up on finding. What did I learn? Everything I needed to know to help myself feel well! I learned that I was 
in pain and out of energy because for most of my life I had been overtax­
ing my system with the wrong kinds of foods. Because for so many de­
cades in this country breast-feeding had not been in vogue, I had been 
among the millions of babies who never received breast milk, the only 
food naturally intended for and suitable to the young of the human spe­
cies. In his most recent book, How to Raise a Healthy Child in Spite of 
Your Doctor, Dr. Robert S. Mendelsohn writes, "Breast-feeding lays the 
foundation for healthy physical and emotional growth . . . Mother's 
milk, time-tested for millions of years, is the best nutrient for babies be­
cause it is nature's perfect food. "2 
How did we in our society arrive at that place of ignorance where we 
actually didn't know what a difference breast-feeding would make in the 
future health of our children? Dr. Mendelsohn places the blame firmly 
with the commercially motivated formula manufacturers and the pedi­
atricians who help them sell their formulas. He faults obstetricians and 
pediatricians for failing to emphasize strongly enough the importance of 
breast-feeding. As a result, millions of children in our society have been 
and continue to be raised on formula and cow's milk, which are over­
laden with protein and which some researchers feel contain a coarser and 
therefore less absorbable calcium than that found in mother's milk. In 
my case, this led to a highly acidic condition in my young body, incredi-
2Robcrt S. Mendelsohn. M.D. How to Raise a Healthy Child in Spite of Your Doctor. Chicago: 
Contemporary Books, Inc., 1984: 46-47. (Italics are Dr. Mendelsohn's.) 110 ' FIT FOR LIFE bly debilitating bouts of hives, joint problems that ultimately necessitated 
surgery in both knees, and a weakened nervous system. As is typical in 
our country I had been raised on meat from a very early age. As a natural 
vegetarian (although I didn't find this out until the age of thirty-one), my 
inability to digest meat resulted in persistent and painful digestive diffi­
culties. I had a gourmet background (my mother was a talented hostess 
and an accomplished gourmet cook) and had traveled considerably from 
early childhood. I was exposed to international cuisine at an early age. As 
a college student I had the opportunity to work with a French provincial 
cook, Armand Ducellier, in Avignon, France. All of this was very much 
part of my identity and my life-style, and at first it was hard for me to see 
it as the root of my health problems. But the plain fact was that the foods 
I had been eating were wreaking havoc on my body, leaving me with no 
energy to cope with anything else in my life. When I put into practice the principles that Harvey recommended, 
which are the same that he has just outlined for you, / lost twenty 
pounds! In a matter of only six weeks, and for the first time in my adult 
life, I was proud of and comfortable with the shape of my body. That is an 
exhilarating feeling that everyone deserves! Even more important for me, 
however, was my change in outlook. The cloud of depression under 
which I had been living for years began to lift. I began to experience 
whole days of tranquillity. Only someone who has suffered the drain of 
mental and physical depression can understand what a breakthrough that 
can be. As my body worked to put itself back into balance, I could see 
that I was going to be able to live the productive and fulfilling life that 
had once been my dream. I felt as if I were coming back to the land of 
the living! One thing was apparent from the outset: It would be necessary to shed 
my traditional gourmet approach to food preparation if I was determined 
to feel consistently well. This became apparent for me during detoxifica­
tion? as my taste buds would periodically yearn for past addictions, and 
the indulging of those addictions would immediately make me feel un­
well again. Working with Harvey, 1 began to focus on what people would 
do when they, like me, became aware of the importance of healthy 
weight loss. How would they make a comfortable transition from their 
traditional eating habits? What I needed and what others would need was 
an exciting new approach to delicious yet nutritious food that would 
please palates, fulfill physiological needs, and permit detoxification. Using my creative energies (which were always at their fullest in the 
kitchen), and pulling from my extensive background in gourmet cooking 
'Remember, a most important aspect of detoxification is healthy weight loss! INTRODUCTION • HI and the culinary arts, I began to develop a HIGH-ENERGY approach to 
nutritious home cooking that would satisfy desires for variety and flavor 
and keep me on a detoxification program, feeling better and stronger with 
each passing day. Subsequently, in addition to my exposure to and stud­
ies of French and Italian haute cuisine and American and ethnic cuisine, 
I studied food artistry, Chinese food preparation, and the cuisines of In­
dia and the Middle East. During that time I also received a masters de­
gree in nutritional science from the American College of Health Science. Harvey had been involved in Natural Hygiene for six years before 
meeting me, and he was much more comfortable on a regimen of fruits 
and vegetables than I was. He had already been through the transition 
period when one gives up many of the foods that are not beneficial and 
learns to substitute new foods that are. He had already conquered most of 
the cravings that I was just beginning to deal with. Harvey taught me 
many of the meals that he had enjoyed at the beginning of his transition, 
but we both realized that for the "detoxification and permanent slenderiz­
ing of America" a very wide variety of meals would have to be developed 
so that the experience could be enjoyable rather than clinical. Our meals 
became a real challenge for me to see what I could come up with that 
would be delicious and satisfying, that the kids would love, and that 
would be good for all of us. It required me to be newly creative with 
vegetables! Frequently mealtime became a bustling family endeavor. That time was a great deal of fun, and we have wanted our program to 
maintain that joyous spirit so that one's becoming "fit for life" can be the 
wonderful beginning of the best part of ones life. These endeavors are the 
basis of the program that we are presenting to you. These are menus that 
allow eating to be a celebration for your taste buds and a boon for your 
body! They are designed to help you adopt a new eating life-style so that you 
will never again have to deal with the problem of excess weight. They are 
designed to put you in harmony with your natural body cycles. New 
menu ideas will be presented allowing you to effortlessly adhere to the 
principles and begin the all-important detoxification of your body. Once 
initiated, this detoxification will be ongoing and automatic as long as you 
adhere to the principles to the best of your ability. Weight loss will also 
be automatic as your body, given the energy to do so, joyously restores 
itself to its most comfortable weight. If you enjoy these recipes and find 
them satisfying, you may be interested in referring to my first recipe 
book, The Common Sense Guide to a New Way of Eating,* which offers 
many different ideas for the transition period. 4Marilyn Diamond. The Common Sense Guide to a New Way of Eating. Santa Monica, California: 
Golden Glow Publishers, 1979. 112 ' FIT FOR LIFE Consider the next four weeks a transition period in your life. If you 
follow the menus outlined, you will automatically be eating fruit cor­
rectly, consuming an adequate amount of high-water-content food, and 
combining your foods properly. In our practice and in the Four-week 
Detoxification Workshops5 we have held, we have found that the sim­
plest way to adopt a new eating life-style is to follow a step-by-step four-
week sample of what that life-style would be. Keep in mind that this is 
precisely what your program is—A SAMPLE. It is not the only regimen 
that works. That is not what FIT FOR LIFE is all about. What we are 
giving you here is an example of how to use the principles correctly on a 
daily basis. Our goal is to demonstrate to you the free and creative use of 
these principles, not to imprison you in a regimen that you use as you 
have used diets in the past . . . until you got so bored that you had to 
revert to your old eating habits. That is why you will notice that there are 
no hard and fast rules in the menu section. Portions are loosely defined. We encourage you to eat to be satisfied and to substitute your favorite 
ingredients or even a favorite menu item from another day for the exam­
ples given. Once you have completed the program, you will know how to 
eat according to the principles, and you will feel confident about your 
new eating life-style. If you don't, then repeat it until you do. For some it 
takes longer than others to learn a new skill. That is what this is—the 
skill of joyful eating to achieve and maintain your natural body weight. You now have all the background information that you need. It is time 
to put the program into practice and experience firsthand . . . 'In those four-week workshops, many people easily lost between fifteen and twenty-five pounds! INTRODUCTION • 113 CHAPTER 
Breakfast 
Y -I-our morning meals from now on 
will be a breeze. They will hardly ever vary, UNTIL NOON EVERY DAY 
YOU MAY HAVE AS MUCH FRESH FRUIT JUICE AND FRESH FRUIT AS 
YOU DESIRE. This will insure that during the length of the elimination 
cycle your body will be able to work fully on elimination, not digestion! Feel free to eat as much fruit as you need to feel satisfied, and, of course, 
make sure you eat it on an empty stomach. Try to start each day with a 
fresh fruit juice, if it is available: orange, apple, tangerine, melon, 
pineapple. Remember that it is most beneficial to make your juice your­
self. Make it a top priority to own a juicer—at the very least, a simple 
citrus juicer. When desired, have pieces of juicy fruit throughout the morning. Over 
a three- to four-hour period we recommend that you have several pieces of 
fruit. One serving of fruit is the amount that leaves you feeling comfort­
able. It may be one orange, or it may be a bowl of four quartered 
oranges. It may be an apple, or it may be two peaches sliced and sprin­
kled with a tablespoon of currants. It may be half a cantaloupe or a threc-
inch-thick slice of watermelon. It may be a banana or two bananas. Fruit 
consumption is an art to be developed by each individual. What matters 
• 114 • is that you eat enough to feel satisfied. It does not matter if that requires 
one piece or a large platter full. In Harvey's words, "Some like to have 
fruit in the morning, some like to have juice, others prefer warm water 
with lemon juice. The most important thing I can tell you is that we are 
not intending to give you some ironclad laws not to be violated or di­
gressed from in any way. Rather, these are principles to be conveniently 
fitted into your personal life-style." Learn to listen to the wants and needs of your body, DON'T OVEREAT 
AND DON'T UNDEREAT! DO BE SATISFIED! Neither stuff yourself to com­
pensate for the emptiness you may feel from missing your customary 
heavier breakfast nor skip the fruit because you don't feel like having it. YOU NEED THE FRUIT! It supplies the water content and fuel that are so 
necessary for detoxification. As the morning progresses, if you feel hungry and are beginning to 
crave heavier foods, have a couple of bananas. They stay in your stomach 
a little longer than juicy fruits and give you a fuller feeling. It is fine to 
have more than one. Be sure that they are ripe, not green. The green 
indicates that the starch has not yet turned to sugar. Brown spots on the 
skin of the banana indicate that the starch has been converted to sugar. Dates and dried fruit should not be eaten at all during the period when 
you are concentrating on weight loss. Although they are wonderful natu­
ral energy foods, they are so full of concentrated sugar that they will 
inhibit weight loss. Since it is easy to overeat them, it is best to avoid 
them completely until you have lost at least some of the weight you wish 
to lose. Ultimately, when you are nearing your ideal weight, you will 
find them to be a perfect solution to a craving for unwholesome processed 
sweets. Initially, however, they can be counterproductive, especially if 
you lack self-control. An important rule to review is that you may eat fruit of a juicy nature 
until twenty minutes to one half hour before you eat lunch. Allow about 
forty-five minutes for banana to pass out of your stomach. Melons have 
the highest water content of any fruit. It is recommended that they be 
eaten before other fruit, because they pass through the stomach more 
quickly. If you like to sit down to a meal in the morning, try a fruit salad. If you 
have children, try, little by little, to start off their day with fresh juice and 
a fruit salad too. Even though they may be addicted to overly large, ill-
combined breakfasts, if they make the transition to fruit in the morning, 
they will have much more energy for their work than when their bodies 
were forced to expend energy on the demands of the digestive tract. When we first began to develop the program, my two children were 
both in elementary school. It took over a year to help them break the 
BREAKFAST • 115 habit of a large morning meal. I never put pressure on them. I did, 
however, always make sure that fruit was the first food in the morning. Then, if they were still not satisfied, I offered a slice of whole-grain toast 
and raw butter, or granola and apple juice, or even better, I hit on the 
idea of giving them bowls of piping hot steamed vegetables after their fruit 
in the morning. At least that way they were still staying on high-water-
content food during the all-important elimination cycle. At least bowls of 
steamed vegetables are real, wholesome foods, unlike those multicolored 
packages of chemically laden imitation foods pushed on our young by the 
processed food industries. Once my children were able to make the transition to fruit in the 
morning, it became clear to them how tired heavier food before noon 
made them feel. As the years went by they rarely sought anything but 
fruit before lunch. Their health generally improved, and while other 
children had frequent colds, they did not. I attributed this to the fact that 
their elimination cycles were being allowed to function regularly without 
interruption. Even now, as teenagers, they rarely eat anything before 
noon but fruit. With the birth of our son seven years ago, Harvey and I were able to 
verify even more clearly the definite advantage of feeding only fruit to 
children in the morning. Since the elimination cycle, from birth, was 
rarely interrupted by the consumption of heavy food before noon, he did 
not develop the mucous nose, the earaches, and the coughs that most 
young children experience and that their parents come to expect as rou­
tine. Our child was never stuffed up or blocked with mucous waste, be­
cause his body was allowed every day to complete its elimination cycle. His little system was not forced to store waste, unlike those of so many 
children, whose bodies from morning to night are being forced to deal 
with an onslaught of heavy food. As an infant and toddler we found him 
to be happy and even-tempered. At the age of seven he is tall, well-
coordinated, and energetic. The mothers I have worked with in my practice and in our workshops 
have seen the same results. Once their children were beginning to be 
"weaned" from heavier breakfasts and were, for the most part, consuming 
fruit or vegetables in the morning and eating foods that were pure rather 
than laden with chemicals, their overall health began to improve. In one 
case two young girls at a school for children with learning disabilities in 
Southern California made such a marked improvement once they had 
been put on the program that teachers at the school contacted the parents 
to find out what was bringing about the positive changes. The key with children is not to apply pressure. (This is also true for 
some of the childlike adults you may wish to influence!) Pressure causes 
116 • FIT FOR LIFE tension. Where food is concerned, tension is always to be avoided. No 
matter how good the food might be, if it is eaten under pressure or in a 
tense environment, it will most often spoil in an agitated digestive tract. Initially, simply make a fruit salad alternative available to your child. Eat 
it with your child with an air of celebration, so the positive experience is 
shared. This is fun! Offer bowls of buttery steamed vegetables as alter­
natives to children's junky cereals. Offer buttered whole-grain toast. At 
least your children will be eating real food. Little by little the transition 
will be made. Set the example by eating fruit in the morning yourself, 
and ultimately the kids will follow. BREAKFAST GUIDELINES 
1. Start your day with FRESH fruit juice if you desire. Recommended 
quantity: eight to fourteen ounces. 2. Throughout the morning have pieces of fruit as you feel hungry. 3. Have a minimum of two servings of fruit in any three-hour period. 4. Your maximum fruit intake should be governed by your needs. Have 
as much as you desire. Do not undereat or overeat fruit! 5. Eat melons before other fruit. 6. Eat bananas when you are particularly hungry and are craving heavier 
food. BREAKFAST • 117 CHAPTER 
Fresh Juices 
v Xou will notice as you proceed on 
the program that juices play a very important part, FRESH JUICES! The 
kind you make yourself with your own juicer or are made for you at a 
juice bar. Also available are fresh juices bottled daily by local juice com­
panies. Consider owning your own juicer. This is the most economical 
way to go, since every time you buy juice, you are paying for someone 
else's juicer. In this era of great preoccupation over food supplements, with millions 
of people regularly consuming expensive pills in the name of nutrition, 
fresh juices are actually the 6nest, most real form of supplementation, 
although most people are totally unaware of it. All the nutrients that the 
human body requires are present in balanced quantities in fresh fruits and 
vegetables. And they can be used by our bodies only when they are con­
sumed as part of the whole food in which they occur. So it is actually true 
that a diet rich in fresh fruit and vegetables and their juices supplies all 
the nutritional needs of the body. Juices are the next best thing to the 
whole food, being merely a liquid extract of the whole food. They are not 
overly concentrated, as are megavitamin doses, nor have they been pro­
cessed or "pharmaceuticalized" in any way. When they are made, you 
• 118 • can see what they come from. There is very little difference between the 
real thing (whole fruits and vegetables) and their juices. They supply us 
with the vital building blocks for cell regeneration, and in this way they 
are a true longevity food. (You might want to check the latest books by 
Dr. Norman W. Walker, the fruit and vegetable juice proponent in Ari­
zona who is one hundred and sixteen years old, if you have any questions 
about juices and longevity!) There's an added benefit from juices: Their delicious flavors quench 
our thirst and satisfy us so that we tend less and less to reach for the 
harmful thirst-quenchers like sodas, coffee, tea, milk, and alcohol. Other 
than mother's milk, there is no finer food for infants and young children 
than juice. We strongly encourage you to get into the habit of consuming fresh 
juices. They are the only beverage that supplies REAL, VITAL ENERGY, 
notwithstanding the false claims made in advertising for other, harmful 
beverages. The habit of drinking diet sodas just because millions of dol­
lars in advertising have been spent to convince you that they are a 
"weight-loss food" is the result of an unscrupulous advertising campaign 
against your well-being. A mixture of laboratory chemicals can only add 
toxins to your body, not help remove them. Diet sodas do nothing but 
undermine your health and vitality! If you are interested in knowing 
about other foods that are touted as beneficial but are actually harmful, 
consult Harvey's first book, A Case for Health.' juices that are fresh are the only beverages that can help you lose 
weight and feel great, DRINK THEM ON AN EMPTY STOMACH, NOT WITH 
OR IMMEDIATELY FOLLOWING ANY OTHER FOOD! Enjoy them! They 
are extremely beneficial. Remember to drink them slowly, mixing them 
with your saliva. Gulped or consumed too rapidly, they may upset the 
blood sugar level. Considering the importance of fresh juices, owning your own juicer 
makes a lot of sense. There are many on the market, but we have room 
here to name only a few. The Champion is an excellent all-around 
juicer, since it is easy to use and clean, makes high-quality juice, and can 
be used to make nut butters and delicious nondairy frozen desserts. The 
Ultra-Matic is exclusively for juice extraction, but it is a high-quality 
precision instrument. It is more expensive than the Champion but well 
worth the money. The Oster is a sturdy, reasonably priced juicer of great 
versatility. Oster and Panasonic also make sturdy, inexpensive citrus 
juicers. For more information on these and other juicers, you can con­
tact the authors by writing to Golden Glow, 2210 Wilshire Blvd., Suite 
118, Santa Monica, CA 90403. 'Harvey Diamond. A Case for Health. Santa Monica, California: Colden Glow Publishers, 1979. FRESH JUICES • 119 ^ 
CHAPTER 
The Energy Ladder 
A.M. 
FRESH FRUIT & FRUIT JUICES 
FRESH VEGETABLE JUICE & SALADS 
STEAMED VEGETABLES, RAW NUTS & SEEDS 
GRAINS, BREADS, POTATOES, LEGUMES 
MEAT, CHICKEN, FISH, DAn*Y 
P.M. 
w _ e have designed the Energy Lad­
der to help you be more productive and effective during the day while at 
the same time allowing your body to work at the elimination of toxic-
waste. It indicates which foods to eat early in the day (fruits and vegeta­
bles) and which to eat later when you have accomplished your work for 
• 120 • the day and can rest and allow your body to focus its remaining energy on 
digestion—potatoes, grains, dairy products, and flesh foods. Of course, 
the foods closest to "A.M." can be eaten anytime of the day, but those 
closest to "P.M." should not be eaten early in the day, when you need 
your energy for so much else. (If an individual's schedule is different 
from the norm—working at night, sleeping during the day—with total 
consistency, the body cycles will adjust to that schedule. There is little 
documentation on this subject, but based on our own observations, this is 
true.) Any day on which fruits and vegetables are all you consume and 
meat, grains, or dairy are not eaten at all will be a high-energy, max­
imum weight-loss day! The menus of the program are based on the En­
ergy Ladder. THE ENERGY LADDER • 121 CHAPTER 
The FIT FOR LIFE 
Shopping List 
w when people begin to make changes 
in their eating life-style, they are sometimes surprised (pleasantly) by the 
variety of foods they are "still permitted to eat." We have so frequently 
heard "You mean, I can have this?" that we have decided to include a 
shopping list. It is designed to indicate what is available to you so that you 
will fully understand how unrestrictive we intend this program to be. It also 
includes some recommended brands that wc have found to complement 
the spirit of this approach. Although all the items may not be available in 
your supermarket or natural food store, they have been included so you 
will know what to request. I have intentionally listed items from substantial 
companies which will be able to increase their distribution as demand 
increases. Because of space limitations, I have not been able to list all of the 
many companies that are consciously working to make excellent additive-
free products. It is up to you, and I strongly encourage you, to read labels 
and avoid any products containing chemicals. Brands you may find that 
are not mentioned here and that are chemical-free are certainly worth 
substituting for the ones that do contain chemicals. Remember, chemicals 
in your food are toxins in your body! Many of the items listed were at one 
• 122 ' time only available in natural food stores and are now more and more 
accessible in supermarkets. It is greatly to our benefit to have pure, chem­
ical-free products in our supermarkets—so be sure to request them! It is imperative for you to realize that this is not a shopping list of 
required foods. We would not want you to run out and spend a week's pay 
and a whole weekend trying to fit all that is on this list into your re­
frigerator and pantry! The list will merely help you become aware of the 
wide scope of foods that are available to play a role in the changes you 
make. If your needs can be totally satisfied by only a few of the items 
listed, that's fine! If not, use this list as a guide to the enormous number 
of choices that are open to you. FRUIT 
Many fruits used to be available only in certain seasons. Now widespread 
importing brings us year-round many varieties that used to be seasonal. Importing also allows us to benefit from diverse nutrients from a variety 
of soils and from a wide range of farming techniques. Some of the many 
varieties are indicated under each fruit to encourage you to take advan­
tage of the cornucopia of possibilities. A short description of some of the 
more exotic fruits is also provided. If you are an "apples-oranges-bananas person" and that satisfies you, 
then stay with what you like. If, on the other hand, you feel like experi­
menting, this list will give you some great ideas. Remember that fruit 
must never he cooked, since cooking transforms its alkalinity to acid. Many varieties will be listed, but not all, because there are so very 
many. If you come across a certain variety that is not listed, just add it to 
your list and try it. The beautiful thing about fruit is that ALL FRUIT IS 
GOOD NO MATTER WHAT THE VARIETY, and we are the fortunate bene­
factors of all this fantastic diversity. APPLES 
Golden Delicious 
Granny Smith (green) 
Lady 
Mcintosh 
New Zealand Gala (yellow) 
Pippin (green, also called Newton) 
Red Delicious APRICOTS 
BANANAS 
apple bananas (Both apple 
bananas and red bananas must 
be very ripe before eating, or the 
consistency will be starchy.) red 
yellow (ripe when spotted) 
THE FIT FOR UFF SHOPPING LIST • 123 BERRIES 
blackberries 
blueberries 
boysen berries 
mulberries 
raspberries 
strawberries 
CHERRIES 
Bing 
Royal Anne (a yellow 
variety) 
DATES 
Barhi 
Deglet Noor (flavor ol 
chewy) 
honey -orange 
F caramel, 
Khadrawi (soft and almost skinless) 
Medjool (largest, "the 
dates") 
FIGS 
Black Mission 
Calimyrna 
Kadota 
GRAPEFRUIT king of the 
pink (usually the sweetest) 
white 
GRAPES 
Concord 
Emperor 
Muscat of Alexandria 
Red Flame Seedless 
Ribier 
Thompson Seedless 
MELONS 
cantaloupe 
casaba Crenshaw 
honeydew 
orange flesh honeydew 
Persian 
pink honeydew 
Sharlyn 
watermelon 
NECTARINES 
ORANGES 
blood 
navel 
Valencia 
PEACHES 
Babcock (white flesh, sweet) 
clingstone 
Elberta 
freestone 
Indian Red 
Suncrest 
PEARS 
Anjou 
Bartlett 
Bosc 
Cornice 
red 
Winter Nellis 
PINEAPPLES 
Hawaiian 
Mexican 
PLUMS 
elephant 
greengage 
prunes 
Red Beaut 
Santa Rosa 
124 • FIT FOR LIFE TANGELOS TANGERINES 
(very juicy, slightly tart) Keno 
mandarin oranges 
Satsuma 
EXOTIC FRUITS 
Many exotic fruits and vegetables have recently been introduced to the 
American market by Frieda of California. Based in Los Angeles, Frieda's 
products are sold nationwide. She sells to every retailer in the United 
States and is dedicated to the expansion of the produce market in this 
country. Frieda is not set up to sell mail-order, nor does she sell to the 
individual consumer. To get her exotic products, request them at your 
supermarket. CHERIMOYA 
GUAVA 
KIWI 
LOQUAT 
LYCHEE Commonly referred to as "the aristocrat of fruits," 
this heart-shaped fruit has a skin that looks like an 
alligator's but inside is a puddinglike treat unlike any 
other you have ever tasted. Slice into wedges and eat 
off the skin, or cut in half and eat with a spoon. Available in winter through spring. Shiny green-skinned fruit, small and oblong, these 
can be cut in half and the sweet green and purple 
pulp scooped out with a spoon. They are slightly soft 
when ripe. Available in winter and spring. Fuzzy, brown-skinned fruit, usually size of a lemon; 
tangy, bright lime-green inside with tiny edible black 
seeds. Peel and eat whole, or slice, or cut in half and 
eat with a spoon. Ripe when soft like a peach. Small, pale orange fruit, shiny skin, these grow in 
clusters on a branch. They turn from green to yellow 
or orange when ripe. Can be peeled or not. Deli­
cate, juicy orange flesh, large brown seed. Throw 
the seeds into your garden. They sprout easily into 
trees in tropical or semitropical climates. Small, nut-like, hard brown or reddish skin. Peel to 
discover pearl-white, juicy pulp with brown seed in 
THE FIT FOR UFE SHOPPING LIST • 125 center. Rare in United States. Available for a short 
time during summer. Although difficult to find fresh 
(they are usually canned), they have a refreshing fla­
vor that, once tasted, is never forgotten. MANGO Many varieties, from large (grapefruit-size) red Hay-
dens to oblong yellow-green Haitians. Thick skin 
should be peeled to reveal deep orange flesh. Can be 
sliced or eaten whole. Large seed in center, to which 
the rich and aromatic fruit clings. Available in late 
spring and summer. PAPAYA Greenish, yellow-orange skin, round or oblong fruit. Hawaiian papayas are the size of an average hand. Mexican papayas can be as large as a small water­
melon, but they have a thin, gamey flavor which is 
less attractive than the sweeter, richer Hawaiian vari­
ety. Flesh may be bright orange or strawberry-
colored. Ripe when skin turns yellow-orange and 
fruit gives to pressure. Black seeds at center are bitter 
and should not be eaten. Available year-round. PERSIMMON Many varieties, from yellow-orange flat-round Fuyus 
to deep red-orange soft oval Hychias. Both are close 
to apples in size, and Fuyus are eaten crisp like ap­
ples. Hychias must be very soft before they are ripe. The thin skin can be peeled or not. Thick orange 
custardlike flesh with few or no seeds. Available in 
the fall. POMEGRANATE Pinkish red-skinned fruit. Hard to the touch, about 
the size of a softball. Cut when hard into quarters to 
reveal crimson fruit, bittersweet in flavor. Fruit is 
made up of tiny juicy segments, each one containing 
a seed. Children love to suck the fruit off the seeds 
and spit out the seeds. Adults rarely have that much 
time! Available in the fall. SAPOTE Round, green-skinned fruit, white custardlike flesh. Only ripe when very soft. Very rare. Available in the 
winter. 126 • FIT FOR LIFE VEGETABLE FRUITS 
These are frequently regarded as vegetables but are actually classified bo-
tanically as fruits, because they contain seeds. Vegetable fruits combine 
raw with other fruits: for example, avocado with banana, papaya, or 
mango; cucumber with peaches, oranges, or nectarines. They also com­
bine well with all raw or cooked vegetables and with starchy carbohy­
drates such as bread, rice, pasta, or potatoes. Ideally, vegetable fruits 
should never be cooked, although we will once in a while make an excep­
tion for peppers. You would never cook avocado, cucumber, and particu­
larly tomato. Tomatoes become very acid when cooked and acidify your 
whole system. Eat vegetable fruits raw, as an alternative to sweet fruits 
when you want something juicy but not sweet. Except for avocado, which stays in the stomach for an hour at most, all 
the juicy vegetable fruits can be combined with other fruits with no extra 
waiting time. AVOCADO 
Bacon 
Fuerte 
Haas 
Pinkcrton 
Topa-Topa 
CUCUMBER 
hothouse 
pickling cukes 
standard PEPPERS 
bell—green or red 
green chili 
TOMATOES 
(Tomatoes are exceedingly acid-
forming when cooked, so eat 
them uncooked. Raw, they are 
extremely alkaline and 
beneficial.) DRIED FRUITS 
These are extremely concentrated and should be eaten in small quan­
tities. Dried fruit can be eaten sparingly with other, less sweet fruits to 
augment their sweetness. Avoid all fruit that has been sulfur-dried. Only 
sun-dried fruit is recommended. APPLES 
APRICOTS 
BANANAS 
CURRANTS 
FIGS 
MANGO 
PAPAYA PEACHES 
PEARS 
PINEAPPLES 
PRUNES 
RAISINS 
(Thompson Seedless, 
monukka) 
THE FIT FOR UFE SHOPPING LIST • 127 Buy these fresh when you can. ARTICHOKES 
ASPARAGUS 
BEETS 
BOK CHOY 
(Similar to Swiss chard, but 
saltier.) BROCCOLI 
BRUSSELS SPROUTS 
CABBAGE 
Napa (Chinese) 
new (white) 
red 
savoy 
CARROTS 
CAULIFLOWER 
CELERY 
CELERY ROOT (CELERIAC) 
CHARD 
green 
red 
CORN 
DAIKON (Japanese radish) 
DANDELION GREENS frozen when fresh are not available. EGGPLANT 
BELGIAN ENDrVE 
FENNEL 
(The root can be braised or sliced 
raw into salads. The leaf and 
seed are used as herbs.) GARLIC 
GREEN BEANS (string beans) 
JERUSALEM ARTICHOKE 
(sunchoke) 
JICAMA (tropical tuber) 
KALE 
LEEKS 
LETTUCE 
arugula 
Boston or Bibb (butter) 
chicory 
escarole 
iceberg 
limestone 
radicchio 
romaine 
salad bowl 
LIMA BEANS 
128 • FIT FOR LIFE MUSHROOMS (fresh, or dried if 
fresh are not available) 
cepes (porcini) (Available by mail 
from Todaro Bros., 557 Second 
Ave., New York, NY 10016 
[212] 679-7766) 
chanterelles (Available by mail 
fromH. Roth and Son, 1577 
First Ave., New York, NY 
10028, [212] 734-1111) 
common cultivated 
enoki 
morels 
oyster 
shiitake 
straw (The Asian mushrooms are 
available fresh and dried in 
Asian markets and many 
supermarkets.) wood ear 
MUSTARD GREENS 
ONIONS 
Bermuda (red) 
spring or scallions 
white 
yellow 
PARSNIPS 
PEAS 
POTATOES 
new (red-skinned) 
Russet Burbank 
sweet potatoes 
White Rose 
yams 
Yellow Finnish 
(A new variety distributed by 
Frieda of California, these look 
like a small russet but have a 
yellow, very creamy pulp.) RADISHES 
RUTABAGAS 
SEA VEGETABLES 
(The best brands are from 
Westbrae Natural Foods, 4240 
HollisSt, Emeryville, CA 
94608, and Eden Foods, 701 
Tecumseh Rd., Clinton, MI 
49236.) arame 
dulse 
hiziki 
kombu 
nori 
wakame 
SHALLOTS 
SNAP BEANS (edible pods) 
SNOW PEAS (sugar peas) 
SPINACH 
SPROUTS 
aduki 
alfalfa 
buckwheat 
fenugreek 
lentil 
mung bean 
pea 
radish 
red clover 
red lentil 
sunflower 
THE FIT FOR LIFE SHOPPING LIST • 129 SQUASH (Summer) 
crookneck (yellow) 
pattipan (summer) 
scallopini 
zucchini 
SQUASH (Winter) 
acorn 
banana 
butternut 
Chinese 
delicata 
golden acorn hubbard 
Japanese 
pumpkin 
sweet dumpling 
turban 
Turkish 
TURNIPS 
WATERCRESS 
WAX BEANS 
NUTS 
All nuts should be eaten raw. In this state they are highly concentrated in 
nutrition and completely usable in the human system. As a source of 
protein (high-quality amino acids) and calcium, they leave no toxic resi­
due in the body as do dairy and flesh sources. Remember, however, that 
nuts as a protein source are more difficult to break down than fruits and 
vegetables, and they are extremely concentrated. Avoid overeating nuts, 
and never eat them roasted. Roasted nuts are terribly acidifying to the 
system. Raw nuts are an excellent source of natural oil. NOTE: When 
eating nuts at a meal, do not eat any other concentrated food. ALMONDS 
BRAZIL NUTS 
CASHEWS 
COCONUTS 
(fresh or dried, 
never sweetened) FILBERTS 
MACADAMIA NUTS 
PECANS 
PIGNOLIAS (pine nuts) 
PISTACHIOS 
WALNUTS 
SEEDS 
Like nuts, seeds are a concentrated source of protein that should be eaten 
raw, never roasted, and in small quantities. Never combine seeds with 
any other concentrated food. CARAWAY 
POPPY 
PUMPKIN SESAME 
SUNFLOWER 
BO • FIT FOR LIFE SEED AND NUT BUTTERS 
These are always preferable raw rather than roasted. Roasted, they will 
have an acidifying effect. For best digestion, combine nut butters with 
raw vegetables. Whipped with water, they make a great dip. Peanuts are 
not actually nuts, but legumes. Peanut butter is harder to digest than nut 
and seed butters. (Hain products can be ordered from Hain Pure Food 
Company, 13660 S. Figueroa, Los Angeles, CA 90061.) ALMOND (Hain unsalted raw) SESAME (tahini—Westbrae) 
CASHEW (Westbrae) SUNFLOWER (Hain unsalted raw) 
GRAINS 
BREADS (whole-grain or sprouted) 
Food for Life brand flourless breads 
Ezekiel 4:9 
Sprouted 7 Grains 
whole-wheat 
Food for Life brand bran muffins, carrot muffins, sprouted wheat burger 
buns 
Food for Life wheat-free rice bread 
Garden of Eatin' Sproutbreads—sliced 
ONEderful 
seeded rye 
Sproutcake 
Too Many Raisins Bread 
Lifestream brand Essene Bread 
Oasis flourless breads 
sprouted corn 
sprouted rye 
sprouted wheat 
chapatis (Cedarlane, Garden of Eatin') 
corn tortillas (Cedarlane, Natural and Kosher) 
pita bread (whole-wheat) 
Thin-Thin bread—Garden of Eatin' 
Whole Wheat Tortillas—Garden of Eatin' 
BARLEY 
COUSCOUS (Couscous is considered a grain, although it is actually a 
tiny pasta made from semolina, flour, water, and salt. It is precooked, 
THE FIT FOR LIFE SHOPPING LIST • 131 dried, and then rehydrated when used. There are many ways to serve it, 
but the word couscous only really connotes the grain.) CRACKED WHEAT (bulgur) 
KASHA (buckwheat groats) 
MILLET 
RICE 
basmati 
brown 
sweet 
wild 
CEREALS 
Familia 
granola (honey-sweetened or unsweetened—Eden) 
CHIPS 
We recommend eating a good quality low-salt or salt-free chip with vege­
tables or salad—if you are craving chips. Ananda's Salt-Free Chips 
Barbara's (unsalted) 
Dr. Bronner's Corn & Sesame Snack Chips 
Eden chips 
Edward & Sons Brown Rice Wheels and vegetable chips 
Hav-A-Corn-Chips 
Health Valley (unsalted) 
Kettle Chips (unsalted) 
Mother Earth tortilla chips 
Soken—Seaweed Crunch, mushroom, carrot, vegetable, and Vege Soy 
CRACKERS (any whole-grain variety without chemical additives, sugar, 
cheese, or preservatives) 
Ak-mak 
Finn Crisp 
Health Valley 
Mi-Del Honey Grahams 
rice cakes (Arden and Chico-San) 
Wasa Crisp Bread 
Westbrae Unsalted Brown Rice Wafers 
132 • FIT FOR LIFE PASTAS 
artichoke 
corn 
ramen and soba (Wcstbrae, Eden, Soken) 
sesame 
Vegeroni 
vegetable 
whole-wheat (De Cecco, Westbrae, Eden) 
FLOUR AND MEAL 
cornmeal (El Molino) 
yellow 
white 
graham flour 
rye flour (El Molino, Arrowhead Mills) 
whole-wheat flour (El Molino, Arrowhead Mills) 
whole-wheat pastry flour (El Molino) 
If you cannot find some of these products in your natural food store or 
supermarket, ask your retailer to contact these excellent sources, or write 
to them yourself: 
Food for Life, 3580 Pasadena Avenue, Los Angeles, CA 90031 
Lifestream Natural Foods, Ltd., 12411 Vulcan Way, Richmond, B.C., 
Canada V6V 137 
Oasis Health Breads, Inc., P.O. Box 182, 440 Venture St., Escondido, 
CA 92025 
Cedarlane, 4928 Hollywood Blvd., Hollywood, CA 90027 
Natural and Kosher Foods, Inc., Los Angeles, CA 90061 
Garden of Eatin', 5300 Santa Monica Blvd., Hollywood, CA 90029 
Soken Trading, Inc., 591 Redwood Hwy., Suite 2125, Mill Valley, CA 
94941 
El Molino Mills, 345 N. Baldwin Park Blvd., City of Industry, CA 
91746 
Arrowhead Mills, Inc., Hereford, TX 79045 
Sovex Natural Foods, Box 310, Collegedale, TN 37315 
Health Valley Natural Foods, Montebello, CA 90640 
Ak Mak-Ararat Bakeries, Div. of Soojian, Inc., 89 Academy Ave., 
Sanger, CA 93657 
Finn Crisp—Wasa Bread—Shaffer-Clarke, Inc., Old Greenwich, CT 
06870 
Mi-Del Honey Grahams—Health Foods, Inc., Des Moines, IL 60018 
Rice Cakes—Arden Organics, Inc., 99 Pond Rd., Asheville, NC 28806 
THE FIT FOR UFE SHOPPING LIST • 133 Ananda Products—918 N. Broadway, Box 24125, Oklahoma Citv, OK 
73124 
Barbara's Chips—Barbara's Bakery, Inc., Novato, CA 94947 
Dr. Bronner's All-One-God-Faith, Inc., Box 28, Escondido, CA 92025 
Edward and Sons, Union, N] 07083 
Hav-A-Com—Hav-A Natural Foods, Box 964, Laguna Beach, CA 
92651 
Kettle Chips—N.S. Khalsa, Box 664, Salem, OR 97308 
Mother Earth Chips—Enterprises, Inc., U.S. Naturals Corp., Novato, 
CA 94947 
LEGUMES 
ADUKI BEANS LENTILS (red and brown) 
BLACK-EYED PEAS (cowpeas) LIMA BEANS 
GARBANZO BEANS (chick- MUNG BEANS 
peas) NAVY BEANS 
GREAT NORTHERN BEANS PINTO BEANS 
KIDNEY BEANS SPLIT PEAS (yellow and green) 
DAIRY PRODUCTS 
All dairy products should be unpasteurized (raw) whenever possible. Al­
though there are medical concerns pertaining to raw vs. unpasteurized 
dairy products, the controversy may be more commercial than scientific 
in nature. Notwithstanding the unresolved debate that currently exists, 
numerous individuals find their health and well-being immeasurably en­
hanced through the avoidance of unnecessarily pasteurized products. (Alta Dena Dairies, City of Industry, CA 91747, has a full line of deli­
cious, high-quality raw dairy products.) BUTTER (unsalted) 
SOUR CREAM 
WHIPPING CREAM 
WHITE CHEESES (Yellow cheeses are dyed.) YOGURT (plain, cow's or goat's milk) 
MEAT AND FISH 
Since saturated fats are always to be avoided, pork is the least desirable 
meat, beef is the second least desirable, and duck is third. Any cured or 
134 • FIT FOR LIFE salted meats or fish are not recommended (frankfurters, sausages, smoked 
fish). Buy naturally grazed meat and poultry when it is available. Shelton 
Farms Poultry, Pomona, CA 91767, is naturally corn-fed and available 
in many natural food stores. (Beware of parasites—avoid eating your 
meat or fish raw!) Buy fresh or frozen fish, rather than canned, whenever 
possible. CHICKEN SEAFOOD 
CORNISH HENS TURKEY 
FISH 
OILS 
Should be unrefined and cold-pressed, if possible. ALMOND (Hain) 
AVOCADO (Hain) 
CORN (Arrowhead Mills, Eden) 
OLIVE (Golden Eagle, Old Monk, Williams-Sonoma [mail order], 
Westbrae), or any cold-pressed or first-pressing olive oil you prefer. There 
are scores available at a wide range of prices. "Extra Virgin" is the finest 
grade and is almost always cold-pressed.) PEANUT (Arrowhead Mills) 
SAFFLOWER (Arrowhead Mills, Eden, Hain, Hollywood, Westbrae; 
Hollywood safflower oil is distributed more widely than any of the others. I have found Hollywood to be comparable to Hain oil. They are made by 
Hain-Hollywood, and Hollywood is more widely distributed and lower in 
price. Hollywood Oil: Hollywood Health Foods, Los Angeles, CA 
90061.) SESAME (Eden, Hain, Westbrae) 
SALAD DRESSINGS 
Any that are pure, containing no sugar, vinegar, or chemicals: Aware 
Inn, Cardini's, Hain, Health Valley, The Source. (Cesar Cardini Foods, 
Culver City, CA 90230.) THE FIT FOR LIFE SHOPPING LIST • 115 SEASONINGS AND CONDIMENTS 
BARBECUE SAUCE 
Hain 
Robbie's (Robbie's Natural Products, 3191 Grandeur Ave., Altadena, CA 
91001) 
KUZU or ARROWROOT (Westbrae) 
MAYONNAISE (any without sugar—Hain Saf-flower, Hollywood [Rich 
in Safflower], Westbrae) 
MISO (Cold Mountain, Eden, Westbrae) 
MUSTARD 
Albert Lucas' 100% Natural Mustard (no salt) (Albert Lucas, 25 Rue 
Royale, 75008 Paris, France) 
Grey Poupon 
Gulden's Spicy Brown 
Hain unsalted 
OLIVES (any without acid preservatives or vinegar) 
Capello's (Capello's Gourmet Food Products, Buena Park, CA 91062) 
Graber (C. G Graber Co., Ontario, CA 91761) 
PICKLES (dill—any without preservatives) 
Cosmic Cukes (Pure & Simple, Inc., Corona, CA 91720) 
Pure & Simple (same) 
SALT SUBSTITUTES (should contain no MSG or sugar) 
Ananda Low Sodium Seasoning (Ananda Products, 918 W. Broadway, 
Box 24125, Oklahoma City, OK 73124) 
Bragg Liquid Aminos (Live Food Products, Santa Barbara, CA 93102) 
Dr. Bronner's seasonings—dry and liquid 
dulse flakes or powder 
Herbit (Presco Food Products, Flemington, NJ 08822) 
kelp granules or powder 
Parsley Patch salt-free herbal blends (Parsley Patch, Inc., P.O. Box 2043, 
Santa Rosa, CA 95405) 
SEA SALT (Pure & Simple, Westbrae) 
136 • FIT FOR LIFE SEASONED SALTS (Gayelord Hauser Products, Modern Products, 
Inc., 3015 W. Vera Ave., Milwaukee, Wl 53209) 
Onion Magic 
Spike 
Vege-Sal 
Vegit 
SOY SAUCE and TAMARI (low-sodium—Eden, Soken, Westbrae) 
TOFU SAUCE (Westbrae) 
VEGETABLE BOUILLON and BROTH 
Gayelord Hauser 
Hiigli (K & L, Box 54606, Tulsa, OK 74115) 
Morga (Morga Ag, 9652 Ebnat-Kappel/Suisse) 
Vegex (Vegex Co., Division of Presco Food Products, Inc., Flemington, 
NJ 08822) 
HERBS 
Gayelord Hauser Products (Modern Products, Inc., 3015 W. Vera Ave., 
Milwaukee, Wl 53209) puts up very pure herbs under the Spike brand 
name. There are many companies offering the herbs listed here, but 
some put chemical additives in their products. BASIL MARJORAM 
BAY LEAF OREGANO 
CELERY SEED PARSLEY 
CHERVIL PEPPERMINT 
CILANTRO ROSEMARY 
DILL SEED SAGE 
DILL WEED SUMMER SAVORY 
FENNEL TARRAGON 
KARI LEAVES {mam)* THYME 
*An Indian herb available at Indian markets, not available from Spike. THE FIT FOR LIFE SHOPPING LIST • 137 SPICKS 
SWEETENERS Spike brand spices by Gayelord Hauser are the best. ALLSPICE MACE 
ASAFETIDA {king) * * MUSTARD SEEDS *** 
CARDAMOM NUTMEG 
CAYENNE PAPRIKA 
CINNAMON RED PEPPER 
CLOVES SAFFRON 
CORIANDER SWEET HUNGARIAN PAPRIKA 
CUMIN TURMERIC 
CURRY WHITE PEPPER 
GINGER 
DATE SUGAR 
MAPLE SUGAR 
MAPLE SYRUP 
RAW HONEY (Legally, honey can be heated to 160 degrees and still be 
termed "natural." But at 130 degrees the honey is made useless due to its 
resulting acid nature.) TEAS 
Celestial Seasonings, 1780 55th St., Boulder, CO 80301 (We have found 
this to be an exceptional product.) Seelect Inc., Chatsworth, CA 91311 
COFFEE SUBSTITUTES 
Cafix (Richter Bros., Inc., Carlstadt, NJ 07072) 
Dacopa Foods, California Natural Products, Manteca, CA 95336 
Pionier (K & L, Box 54606, Tulsa, OK 74115) 
Rombouts, Lawrence Hill Rd. 7, Huntington, NY 11743 
"An Indian spice available at Indian markets, not from Spike. •"Available at Indian markets, not from Spike. m • FIT FOR LIFE CHAPTER 
The Main-Course Salad 
THE HEART OF HIGH-ENERGY WEIGHT LOSS 
o ^_^ne of the most exciting and inno­
vative aspects of weight loss and fitness is the main-course salad approach 
to eating. This is a most convenient tool to have at your fingertips. The 
people we have worked with directly have easily incorporated this into 
their eating life-styles and have reaped the many benefits. The main-course salad is deliciously satisfying, and once you have 
grasped how easy it is to make, you'll experience how much fun it can 
be. The basic philosophy behind main-course salad artistry is that with a 
little ingenuity all the ingredients that go into your meal can become part 
of one great, high-water-content, properly combined salad. This concept 
insures that the largest proportion of what you are eating is fresh, live 
vegetables, and this is its greatest advantage. No matter what you are 
adding to your salad, the bulk of your meal will still be live. Whatever 
you have added to your salad will break down more quickly and pass 
through your system more easily due to its properly combined nature and 
the presence of all the fresh raw vegetables. Over the years we have developed and perfected at least a score of 
main-course salads, and we're still coming up with new ones all the time. That's the beauty of this concept—the possibilities are endless! On the 
following pages you will become acquainted with seven that we have 
• 139 • chosen as the most delectable. These particular seven salads incorporate a 
wide range of popular foods, so over the next four weeks many of your 
evening meals will consist of such innovations as Mediterranean Rice 
Salad (page 156), Curried Chicken Salad (page 164), Award-winning Po­
tato-lover's Salad (page 174), Steak-lovers' Salad (page 181), California 
Tostada (page 187), Farmer's Chop Suey (page 200), and Cantonese Sea­
food Salad (page 216). It's great to sit down to some of your favorite foods 
as the basis for a completely original salad meal. Until you've eaten these 
salads, you haven't fully experienced what salad meals can be. Another truly marvelous part of main-course salads is that they take 
very little effort to prepare, yet the results are tremendous, from the 
standpoint of weight loss and health benefits and for the eating experi­
ence. And if that's not enough, main-course salads are consistently inex­
pensive. You will continually be amazed at how economically you can 
feed yourself, your family, and your friends using this particular ap­
proach. These salads also tend to keep well overnight if there are any 
leftovers, which is unusual. These are winners! The main-course salads are a vital part of the next four weeks of 
menus. They are designed to help you lose weight and feel great quickly 
and comfortably. Take advantage of them and enjoy them. They are easy 
to make, and what will be most rewarding for you is that you will consis­
tently leave the table with a feeling of complete satisfaction. They are 
interesting, filling meals that not only taste wonderful but also facilitate 
the loss of weight, REMEMBER THAT YOU CAN SUBSTITUTE ANY MAIN-
COURSE SALAD FOR ANY DINNER MENU. YOU CAN ALSO SUBSTITUTE: 
ONE MAIN-COURSE SALAD FOR ANOTHER. A WORD ABOUT SALAD BARS 
Salad bars are a great boon to the health-conscious, weight-conscious 
diner if they are used to best advantage. Sometimes, however, they in­
clude such a diversity of raw and cooked food that it is actually possible to 
return to one's table with a plate full of anything but salad. I have ob­
served people returning to their seats holding plates mounded with 
shrimp salad, potato salad, chicken salad, macaroni salad, pickled her­
ring, garlic toast, and cheesecake. 1 have had to restrain myself from 
asking, "Where's the salad?" as they joyously dug in, remarking, "Boy, 
these salad bars are great!" Salad? What they're having is a smorgasbord 
with dressing!
Fit_For_Life.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        So the problem boils down to not having 
enough sugar in the blood. To rectify this situation, simply add sugar 
to the blood. It's extremely hard to have low blood sugar if you have 
plenty of sugar in the blood. Here's where the confusion usually appears. It is absolutely, positively imperative that the right kind of sugar be intro­
duced into the bloodstream. Any kind of processed sugar will only make 
the situation worse. The kind of sugar that will do the job is the sugar 
found in fresh fruit. In the fruit it's called fructose; inside the body it 
turns to glucose faster than any other carbohydrate. What is essential to 
remember is that the fruit must be eaten correctly. This means on an 
empty stomach. Because the sugar is in its natural, organic state, it will 
pass swiftly through the stomach and be in the bloodstream within an 
hour. By following the program in Part Two you will automatically be eating 
fruit correctly, which will help you eliminate the cause of hypoglycemia. For many people who have suffered from hypoglycemia for years without 
relief, this explanation may sound overly simplified. But we have many 
case histories of people with long-standing hypoglycemia. Many had con­
firmed its existence with the Glucose Tolerance Test and subsequently 
eliminated the problem successfully by employing the FIT FOR LIFE 
technique. 102 • FIT FOR LIFE Q. Is it all right for a woman to go on the program during her pregnancy. (This is a perfect question for Marilyn to answer. ) A. Yes, but preparation for a healthy child should begin before con­
ception, at least six months or longer, if possible. Given the nature of 
diet's importance during pregnancy, consultation with your doctor about 
dietary changes is advised. However, during pregnancy it is never too late 
to gradually upgrade one's diet. Whatever changes of a positive nature 
are made can only improve the condition of mother and child and allow 
for an easier delivery. The program fulfills all the dietary requirements for both mother and 
child during gestation. Because of the ample fresh fruit recommended, 
the primary requirement—abundant fuel in the form of glucose—is satis­
fied. Many of the ingredients in the daily raw salads further help fulfill 
the glucose requirement, and these salads provide the mother and baby 
with the minerals and vitamins necessary for proper growth and develop­
ment. Actually the most beneficial diet during pregnancy (and at any 
other time. ) is a diet that has a preponderance of raw fruit and vegetables, 
and some raw nuts and seeds. This will supply all the fuel, amino acids, 
minerals, fatty acids, and vitamins needed to perpetuate a high level of 
health. This program is more than adequate in fulfilling these require­
ments. That foods are combined properly insures that maximum nu­
trients will be available for absorption at each meal with a minimum of 
waste. Proper diet will insure an energetic, delightful pregnancy. Improper diet can turn this inspiring experience into an ordeal. Frequently, pregnant women are advised to drink plenty of pasteurized 
milk to insure that they get enough calcium for their babies' teeth and 
bones. The truth is most adults do not have the digestive enzymes lactase 
and renin that are necessary to get calcium from milk, for it is bound in 
the indigestible protein complement casein. In addition, pasteurization 
causes the calcium to be unusable due to heat derangement. 4 To insure 
that they are getting adequate usable calcium, pregnant women should 
remember it is readily available in abundance in fresh fruit, beans, cau-
4Therc are several Hygienic authorities on the subject of utilizing calcium from pasteurized cow's 
milk. All say the same thing: We can't. Herbert M. Shelton, Ph. D. The Hygienic Care of Children. Bridgeport, Connecticut: Natural 
Hygiene Press, 1970. N. W. Walker, M.
No, it is not recommended to take calcium supplements during pregnancy. Instead, it is suggested to consume fresh fruit and vegetables, as they are a natural source of calcium.
Is it safe to take calcium supplements during pregnancy?
No, it is important to avoid overeating during pregnancy, as this can lead to complications and health issues.
Can a pregnant woman overeat during pregnancy?
Fresh fruit should be eaten on an empty stomach, and it is recommended to avoid eating it with other foods.
What is the recommended way to eat fruit during pregnancy?
No, dairy products are not recommended during pregnancy, as they can be harmful to the baby's health.
Can a woman safely consume dairy products during pregnancy?
No, it is not recommended to take vitamin supplements during pregnancy, as they are not natural and can be harmful.
Can a pregnant woman safely consume vitamin supplements?