Here are some tips on how to get the most from any salad bar and walk 
away feeling satisfied that you've really had a good, high-water-content, 
140 • FIT FOR LIFE properly combined salad. First, before you take a plate, decide what you 
are going to combine with what at this particular meal. Survey the entire 
offering. In handling food combinations at salad bars, it's best to know 
what's available rather than plunging in without a plan. Some salads or 
salad items in the layout will be made from concentrated foods; for exam­
ple, macaroni salad, croutons, and shrimp, crab, or chicken salad. There 
may be cheeses available as garnishes. If you choose to have a protein 
such as a meat or cheese, forgo all carbohydrates such as beans, bread, 
and potato or macaroni salads. If you wish to have beans, potato salad, 
bread, or a little of each, forgo all protein. A protein and a carbohydrate 
consumed simultaneously will not digest properly, and a protein and a 
protein won't, but more than one carbohydrate, such as beans and 
croutons, although not ideal, can be consumed at the same time as long 
as high-water-content food still predominates the meal. Whatever concen­
trated foods you choose to include in the meal, make sure the bulk of 
your salad still consists of high-water-content vegetables. By the way, if the salad bar has a fresh fruit salad or a fruit display, and 
you have time, by all means feel free to have some before your vegetable 
salad, as long as you have eaten no other food but fruit for three hours 
and your stomach is empty. Then wait twenty minutes or so for the fruit 
salad to pass out of your stomach, and you can then begin to prepare 
your vegetable salad. We are very often asked, "What shall I do about the salad dressings at 
salad bars? Aren't they full of sugar, chemicals, and vinegar?" Unfor­
tunately at many salad bars this is the case; however, it really is not a 
grave problem. There are plenty of ways around it. Many salad bars have 
lemon wedges and oil available, so you can have a simple lemon or oil-
and-lemon dressing. Many offer a choice of several dressings, at least one 
of which will be acceptable. I personally know many people who are so 
dedicated to this life-style that when they go to a salad bar where they are 
unsure of the dressings, they simply bring their own. On occasion we 
have stopped at a natural food store on the way to an unfamiliar salad bar 
to purchase a bottle of dressing without chemical additives or sugar, sim­
ply to have it as a backup in case there were no dressings we were inter­
ested in using. Several years ago we were working with a group of young, 
dynamic salesmen who thought nothing of packing a flask of dressing in 
their attache cases for their daily stop at the salad bar. Not that you 
should become fanatical! If the worst thing you ever do dietetically is 
have a slightly inferior salad dressing on your salad, we'll get together 
when you're eighty for some tennis! The quality of dressings at salad bars 
will improve as more and more people begin to demand it. Salad bars are a timely American innovation. It seems appropriate that 
THE MAIN-COURSE SALAD • 141 the country that has led the world in junk food consumption now has the 
opportunity to turn that trend toward salad bars—a far more positive di­
rection. They are a great culinary concept, offering the opportunity for so 
much individual creativity in the eating experience. With their abundant 
displays of fresh live food they reinforce feelings of well-being, beauty, 
and cleanliness that come automatically from the consumption of pre­
dominantly live food meals. 142 • FIT FOR LIFE CHAPTER 
Life-style Guidelines 
• Remember that this program is merely an example of how to eat ac­
cording to the principles. You may substitute ingredients you prefer in 
the recipes or leave out what you don't like. Amounts arc not always 
specified because our recommendation is that you eat as much as you 
need to feel satisfied. The menus are as pure and ideal as we feel we 
can make them and still be confident that you will enjoy your transition 
as much as we enjoyed ours. Achieving all the great results we know 
you will achieve—while enjoying your food—will insure that you will 
not frequently wish to return to a less healthy life-style! • Use fresh fruit and vegetables whenever possible. Use frozen (without 
sugar or sauces) when fresh are not available. • Recipes in the following section are geared for family consumption and 
not intended just for those wishing to lose weight. Many are kid-tested. • ON ANY GIVEN DAY YOU MAY CHOOSE ONE OF THE MAIN-COURSE 
SALADS AS A SUBSTITUTE FOR THE SUGGESTED DINNER MENU. • You may have fruit, if you are hungry, three hours after lunch. • You may have fruit, if you are hungry, three hours after dinner. • 143 • • Use dressings, condiments, and seasonings without chemical additives 
and preservatives, sugar, or MSG. These only add toxins to your body. (See the shopping list in Chapter Four for alternatives.) • Avoid vinegar in salad dressings. It is a ferment that suspends salivary 
digestion and retards the digestion of starches. Substitute lemon juice 
for vinegar. • Avoid the excessive consumption of raw onions and garlic. They pervert 
the taste buds and cause you to crave heavy foods. • Freeze any leftover soups. They can be used later in the program. • Use only whole-grain breads. • Use raw butter and raw dairy products if they are available. • Fresh fruit or a fresh fruit salad can be substituted for any lunch. • When cutting back on dairy products, take advantage of raw nuts as an 
abundant source of calcium. Raw nuts are particularly useful for 
women who wish to offset the normal drop in calcium at the onset of 
the menstrual cycle. • Feel free to substitute produce that you prefer for what is indicated. Use 
what is fresh in your region rather than resorting to frozen. The pro­
gram is flexible to take into consideration availability due to geographic 
differences, AS LONG AS THE PRINCIPLES ARE RESPECTED, IT WILL 
WORK FOR YOU. • You can always go lighter than is indicated at any one meal, but try to 
refrain from ever going heavier. If you do go lighter consistently, you 
may speed up your detoxification and risk a little discomfort, so try to 
stick to what is outlined as much as possible. • Any dish followed by an asterisk will be a new dish with the recipe 
provided below the menu. • Approximate preparation times provided for each recipe include the ac­
tual cooking time. 144 ' FIT FOR LIFE DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. EVEN THE FINEST, 
WILL SPOIL IN YOU 
DO NOT OVEREAT! DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT! MOST NUTRITIOUS 
* SYSTEM IF IT IS 0> DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. DO NOT OVEREAT. FOOD AVAILABLE 
EREATEN. PLEASE 
LIFESTYLE GUIDELINES • 145 DO NOT OVEREAT! If you tend to overeat, it is helpful to understand the physiology behind 
overeating. Putting aside psychological causes for this discussion, there 
are two main physiological causes for overeating. They are important in 
that they are sometimes easier to deal with and correct than the psy­
chological causes. Correcting them frequently makes correcting the 
psychological causes much easier. One of the reasons that we frequently overeat is that our bodies are not 
absorbing nutrients. Nutrients are absorbed through the intestines. If the 
tiny villi, or filaments, through which nutrients are absorbed are clogged, 
no matter how much we eat, our bodies are not nourished. These villi 
can be easily clogged by the waste products of foods that our bodies are 
unable to metabolize and utilize efficiently. When no nutrients are being 
absorbed as a result of clogging, the body sets off an alarm that it has not 
been fed, and even though we have just eaten, we want to eat more. Another reason for overeating is the consumption of nonnutritious 
foods such as common junk foods, children's processed cereals, and other 
highly processed foods. Our bodies set off the alarm once again for more 
food, because they are literally starving . . . NUTRITIONALLY. There is 
no better way to malnourish your body than to eat processed foods and 
junk foods excessively. A malnourished body will cry out for food even 
though the individual is eating large quantities. If they are large quan­
tities of junk food, the body experiences slow starvation. One might say 
that the reason over 60 percent of our population is overweight is that we 
are overeating as we slowly starve ourselves on American junk food. This new life-style will help you deal with both causes of overeating. The large amount of high-water-content food will help cleanse the intes­
tines and unclog the villi so that the body can begin to absorb nutrients. Since only wholesome, fresh foods brimming with nutrients are included 
in the program, your body will begin to be nourished from the foods it is 
eating. In short, your body will no longer need to sound the alarm for 
more food, since it will be regularly receiving food that will cleanse it and 
nourish it. If initially you still feel the need to overeat, don't be upset. Stay on the 
program and allow your body to cleanse itself. Eat juicy raw fruit and raw 
vegetables when the inclination to overeat surfaces. Raw vegetables will 
be particularly helpful. As you continue to eat these foods that are brim­
ming with nutrients, the physiological basis for overeating will be re­
moved. Eventually, like so many others, you will be able to say, "I used 
to overeat." 146 ' FIT FOR LIFE A 
Rxir-week 
Example of 
the Fitness 
Life-style DAY ONE—MONDAY 
BREAKFAST: 
Always the same: fresh-squeezed juice, as much as desired, up to 14 
ounces; 
fresh juicy fruit in a satisfying quantity, or a fruit salad; 
bananas when you are particularly hungry. If it is convenient, it is sometimes most comfortable to stagger one's 
fruit intake throughout the morning. LUNCH: 
Fresh fruit juice, or fresh carrot juice, 4-8 ounces, if desired. Energy Salad * with any raw vegetable additions you prefer and Light 
Dressing, * 
or The Properly Combined Sandwich * with cucumber 
or celery spears 
DINNER: 
Fresh Vegetable Juice Cocktail' 
Perfect Creamy Cauliflower Soup * 
Potato Boats,* or Easy Roast Chicken* 
Garlic String Beans* 
French Green Salad* 
ENERGY SALAD 15 Mm. "i cups lettuce—iceberg, butter, romaine, red leaf, or salad bowl (or 
any combination of these), washed, dried, and broken into bite-
size pieces 
1 cup spinach, coarsely chopped (optional) 
1 small cucumber or 2 pickling cukes, peeled and sliced 
1 medium tomato, cubed or sliced 
1-2 cups sprouts—alfalfa, red clover, mung bean, lentil, sunflower, or 
buckwheat (or any combination of these) 
Any raw vegetable additions such as carrots, celery, mushrooms, 
red or green cabbage, jicama, radishes, beets, zucchini, 
cauliflower, broccoli, or Jerusalem artichokes (optional) 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 149 'A cup olives or several slices avocado (optional) 
Vi cup beans or V* cup raw sunflower or sesame seeds (optional) 
In large bowl, combine all ingredients. Add '/t-'/i cup Light Dressing 
(see below) or dressing of your choice. Toss well. You can be as flexible 
as you like with this salad and vary the amounts of each ingredient ac­
cording to your preference. The tomatoes and cucumbers are important 
and useful, because their extra water content will help in digestion of the 
more fibrous greens. Serves 1-2. LIGHT DRESSING: 5 Mia. 1 clove garlic, halved 
3 tablespoons olive, safflower, or unrefined sunflower oil 
1 tablespoon fresh lemon juice 
'/•» teaspoon sea salt, seasoned salt, or salt-free seasoning containing no 
MSG or other chemicals 
Fresh ground black pepper (optional) 
Place all ingredients in measuring cup, and allow to sit for 15 minutes or 
longer so garlic flavors oil. Pierce garlic with fork, and whip ingredients 
together with garlic fork. Discard garlic. Pour dressing over salad, and 
toss well. Enough for I large or 2 small salads. THE PROPERLY COMBINED SANDWICH 5 Min. The very nature of the typical sandwich is that it combines a protein and a 
carbohydrate, and therefore it wastes a great deal of digestive energy. Prop­
erly combined sandwiches on whole-grain bread, using tomato, avocado, 
and cucumber, with lettuce or sprouts as fillings, are delicious and ener­
gizing. Always toast your bread lightly to break down the glutens and 
make it more digestible. Use whatever condiments you desire so that you 
will really enjoy your sandwich. If you are using tomato and are not going 
to eat the sandwich immediately, place layers of lettuce or sprouts between 
the tomato and the bread so the bread will not become soggy. Let's take a minute here to have a better understanding of the avocado. Avoid depriving yourself of this unique and delicious food. Its reputation 
as "fattening" is unfounded, since it is a natural fat that the human body 
is biologically adapted to digest with great ease, as long as it is properly 
combined. Avocado, a vegetable fruit, combines well with starches, such 
150 ' FIT FOR LIFE as bread or chips, with all cooked or raw vegetables, and with fruit such as 
papaya, mango, bananas, and oranges. Blended with these fruits it makes 
a terrific natural baby food. I have even seen avocado used on baked 
potato instead of sour cream and butter. Avocado is ripe when the fruit yields slightly to pressure from the 
thumb. If the avocado is too soft, its oil will be rancid, so avoid buying 
soft, mushy ones at reduced prices, thinking they will make great 
guacamole. To work with an avocado most effectively, simply cut the fruit 
in half the long way. Remove the seed and scoop out the flesh with a 
spoon. Or you can slice the seeded avocado and peel each slice separately. If you are mashing the avocado but not using it immediately, return the 
seed to the bowl or add some lemon juice (to keep the mixture from dis­
coloring), cover tightly, and refrigerate. Cut avocado must be wrapped 
tightly with the seed to store so it will not discolor. Avocado is such an exquisite food. Once people find that they can have 
it, they sometimes go overboard, eating many avocados a day. We recom­
mend no more than one half to one large avocado per person on any given 
day, because until you are accustomed to avocado in your diet, you may 
too easily overeat it. Another important point about avocados is this: Even 
though they are a vegetable fruit, they should not be combined with a 
protein, because they inhibit digestion of proteins. Remember, they may be 
combined with a starch, such as chips (with guacamole) or bread (for an 
avocado sandwich). Please note that whatever concerns you may have 
associating avocado eating with increased cholesterol in the body are 
totally unfounded. The cholesterol you should be concerned about, and 
rightfully so, is to be found only in animal products, never in the plant 
kingdom. This is a time when many prestigious health organizations such 
as the National Institutes of Health and the American Heart Association 
are adamantly stressing the extreme importance of lowering cholesterol in 
one's diet to reduce heart disease. That is precisely what the FIT FOR LIFE 
eating plan succeeds in accomplishing. With the help of avocados! 2 slices whole-grain bread, lightly toasted 
2 or 3 thick slices tomato 
3 or 4 lengthwise slices cucumber 
Several slices avocado 
Lettuce or sprouts 
Mayonnaise, mustard, or butter 
In making your sandwich, use bread, condiments, and several thick slices 
of avocado, tomato, and cucumber, alone or in any combination. Top 
with generous handful of alfalfa or red clover sprouts and/or lettuce. Avoid having more than one sandwich on any one day. Serves 1. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 151 FRESH VEGETABLE JUICE COCKTAIL 10 Min. This is an added plus for the efficiency of the program. Feel free to have it 
any day you desire before lunch or dinner. Drink it slowly, and allow 10 
minutes to pass before eating your meal. If you don't have a juicer, seek 
out a natural food store that carries fresh juices or makes them to order. 8 large carrots 
1 stalk celery 
XA small beet 
1 medium tomato 
1 small red or green pepper 
1 small handful spinach or fresh parsley 
The carrots and celery are basic. You may add any other vegetables, but 
approximately Vi-¥i of the juice is always carrot. Cut bitter ends off 
carrots. It is not necessary to pare them. Discard celery leaves. Run all 
vegetables through juicer. Makes J large serving. PERFECT CREAMY CAULIFLOWER SOUP 35 Min. 2 tablespoons butter 
1 tablespoon olive oil 
1 medium onion, coarsely chopped 
6-8 scallions, chopped 
1 clove garlic, minced 
2 stalks celery, chopped 
2 medium cauliflower, cored and coarsely chopped 
Vi teaspoon sea salt 
Vi teaspoon curry powder (optional) 
'/s teaspoon fresh ground black pepper 
Vi teaspoon dried thyme1 
1 teaspoon dried basil 
1 teaspoon dried savory or marjoram 
'I am not recommending fresh herbs here or in most of the recipes to follow. Cooking with fresh 
herbs changes the recipe considerably, and the variation between dried and fresh differs for each 
herb. Also, in most areas of the country, there is a short season for fresh herbs, while dried arc 
readily available year-round. I am endeavoring to keep these recipes simple and easy to prepare for 
working women and men, and I would rather avoid the fresh herb complication. In a few instances, 
I do recommend fresh herbs, and then I give the specific amounts. 152 • FIT FOR LIFE 6 cups water 
2 tablespoons white miso (preferable to vegetable bouillon because it 
will not turn the soup dark) 
Vs teaspoon fresh ground nutmeg (optional) 
In heavy soup kettle, melt butter. Add oil. Add onion, scallions, and 
garlic. Add celery and cauliflower. Add seasonings. Mix well and cook, 
uncovered, over medium heat for several minutes, stirring frequently. Add water and miso. Bring to a boil. Simmer, covered, over medium 
heat for 15 minutes or until cauliflower is tender. Remove cover and cool 
slightly. Puree in small increments in blender until smooth and creamy. Reheat, adding fresh ground nutmeg, if desired. Serves 4. POTATO BOATS 1 Hr. 20 Min. If you liked those improperly combined baked potatoes with cheese stuffing, 
try this terrific alternative'. 2 large Idaho or russet potatoes 
1 pound banana squash, approximately VI-VA cup 
VA cup butter, melted 
VA teaspoon cumin (optional) 
1 teaspoon sea salt, seasoned salt, or salt-free seasoning 
Sweet Hungarian paprika 
2 teaspoons butter, melted 
Bake potatoes in preheated 425-degree oven until soft, about 60 minutes. While potatoes are baking, cut skin from squash. Cut squash into small 
cubes and place in vegetable steamer, covered, over boiling water for 15 
minutes or until very soft. Cool potatoes slightly. Cut them in half while still warm and gently 
scrape pulp from skin, taking care not to tear skin. Combine squash, potato pulp, VA cup melted butter, cumin, and sea 
salt with potato masher or in food processor until you have a creamy 
yellow puree. Heap potato-squash mixture into empty potato shells. Brush with 2 
teaspoons melted butter and sprinkle with paprika. Place under broiler for 
10 minutes or until lightly browned. Serves 2—4, depending on size of 
potatoes. A FOUR-WEEK EXAMPLE OF THE FITNESS UFE-STYLE • 75? EASY ROAST CHICKEN 55 Min. 1 small fryer or broiler 
Fresh ground black pepper 
Sea salt 
Preheat oven to 425 degrees. Rub chicken inside and out with sea salt 
and pepper. Roast in oven for 45-55 minutes, basting frequently with its 
drippings. Chicken will be golden brown and very juicy, and leg will 
move easily when it is ready. GARLIC STRING BEANS 40 Min. 2 tablespoons olive oil 
1 teaspoon garlic, minced 
4 cups fresh or frozen string beans, cut into 2-inch pieces or julienned 
Vi teaspoon dried thyme 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper 
2 cups water 
2 teaspoons Gayelord Hauser Natural Vegetable Broth or 1 vegetable 
bouillon 
Squeeze of fresh lemon juice 
In large heavy saucepan, heat oil. Add garlic and beans, and saute over 
high heat to scar beans, stirring frequently so they do not burn. Add 
thyme, sea salt, and pepper to taste. Add water and vegetable bouillon. Bring to a boil, cover tightly, reduce heat to medium-low, and simmer 
for 20-30 minutes or until beans are tender when pierced with tip of 
sharp knife. Add more water, if necessary. Frozen beans will take only 
half the time. Add squeeze of lemon juice, and toss well. Serves 2. FRENCH GREEN SALAD 15 Min. 1 head lettuce—butter, limestone, or red leaf 
1 cup arugula (optional), coarsely chopped 
3 tablespoons olive oil 
154 • FIT FOR LIFE 1 tablespoon fresh lemon juice 
'/»— '/2 teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper 
Wash and thoroughly dry lettuce and arugula. Break lettuce into bite-
size pieces, discarding center stalk of each leaf. Combine lettuce and 
arugula in large bowl. Add oil, and toss well. Add lemon juice, sea salt, 
and pepper to taste, and toss gently so lettuce does not become wilted. Serves 2. MAIN-COURSE SALAD DAY 
DAY TWO—TUESDAY 
Th/s is your first MAIN-COURSE SAIAD DAY. You will be having fruit at break­
fast and at lunch, and any fresh juices you desire, with a main-course salad in 
the evening. Remember that tomato, avocado, and cucumber are vegetable 
fruit, so these may be included in the fruits you eat during the day. If you do 
have the Vegetable-fruit Platter at lunch, give the avocado one to two hours to 
digest before having other fruit. Tomato and cucumber mixed do not require 
additional time to digest. They are very high in water content. You may also 
eat raw vegetables, such as celery and carrots, but allow one to two hours to 
pass before you eat fruit after these and avocado. Plain raw vegetables, being 
very high in water content, will not remain for very long in the stomach. BREAKFAST: 
Same as Day One. LUNCH: 
Continue on fruit, or you may have the Vegetable-fruit Platter. * 
DINNER: 
Fresh Vegetable Juice Cocktail (see page 152), or 1 papaya, or fresh 
pineapple spears 
Mediterranean Rice Salad* 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 755 VEGETABLE-FRUIT PLATTER 5 Min. 1 or 2 medium tomatoes, sliced 
1 small cucumber or 2 pickling cukes, peeled and sliced 
Vi large avocado, peeled and sliced 
Dulse flakes or salt-free seasoning (optional) 
Arrange vegetable fruits on platter, and sprinkle with dulse flakes or salt-
free seasoning. Serves I. 
MEDITERRANEAN RICE SALAD 30-60 Min. (depending on 
rice used) 
1 cup long-grain brown rice or basmati rice (see recipe below) 
1 tablespoon olive oil 
4 medium zucchini, cut into '/t-inch slices 
1-2 tablespoons water 
1 teaspoon dried basil 
1 teaspoon dried oregano 
4 cups lettuce—iceberg, butter, red leaf, or romaine (or any 
combination of these) 
2 cups spinach or arugula, coarsely chopped 
1 cup alfalfa sprouts 
Vi cup pimento-stuffed green olives, sliced 
Prepare the rice. Basmati rice is particularly special in this recipe, but if it is not available, 
long-grain brown rice is a good substitute. 1 cup long-grain brown rice 
2'/» cups water 
1 tablespoon unrefined safflower oil 
In a large saucepan, combine all ingredients, bring to a boil, stir gently. Simmer, covered, over low heat for 40 minutes. Remove from heat with­
out lifting cover. Allow to sit for 10 minutes before lifting cover. OR 
156 • FIT FOR LIFE 1 cup basmati rice 
2 cups water 
1 tablespoon unrefined safflower oil 
In a large saucepan, combine all ingredients, bring to a boil, stir gently. Simmer, covered, over low heat for 20 minutes. Lift cover immediately, 
and fluff with fork. Prepare the zucchini. Heat oil in wok or large skillet. Add zucchini slices, and toss in oil. Sprinkle with water and continue tossing for several minutes until zuc­
chini turns a brighter color. Add basil and oregano. Toss gently and set 
aside. GARLIC HERB DRESSING: 
1 clove garlic, minced or crushed 
5 tablespoons olive oil 
2 tablespoons fresh lemon or lime juice 
Vi teaspoon dried chervil 
Vi teaspoon dried marjoram 
lA teaspoon dried mint 
Vi teaspoon dried thyme 
Vs teaspoon dried tarragon 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper 
Prepare the dressing, 
Place all ingredients in bowl, and whip with fork or whisk, or combine 
ingredients in blender or food processor. Assemble the salad. Wash and dry lettuce, and break into bite-size pieces, and combine in 
large bowl with spinach or arugula and sprouts. Add rice, zucchini, 
olives, and dressing. Toss well to combine all flavors. Serves 2. Remember, if you are hungry, a fruit snack at least three hours after dinner is 
very much to your advantage, since the added water content will aid elimina­
tion on the following day. A FOUR-WEEK EXAMPLE OP THE FITNESS LIFE-STYLE • 157 DAY THREE—WEDNESDAY 
BREAKFAST: 
Same as Day One 
LUNCH: 
Fresh fruit or carrot juice (optional) 
Nut Butter Dip * with raw vegetables, or Energy Salad (with Light 
Dressing or dressing of your choice) (see page 149) 
DINNER: 
Corn Chowder* 
New York Goodwich* 
Spinach-Sprout Salad * 
NUT BUTTER DIP 1 Min. In this recipe, unsalted raw almond, cashew, sesame, or sunflower seed 
butters are best. Peanut butter may be substituted, if desired. V* cup nut butter, smooth or chunky 
Vt cup water 
Whip nut butter and water with fork until light, creamy dipping sauce 
forms. Use as dip for celery, carrots, zucchini, green or red peppers, 
jicama, raw cauliflower or broccoli, fennel, or sliced Jerusalem 
artichokes. COUNTRY CORN CHOWDER 55 Min. 6 cups water 
6 medium all-purpose potatoes, peeled and cubed 
1 medium onion, chopped 
2 cloves garlic, minced 
1 stalk celery, chopped 
158 • FIT FOR LIFE 2 vegetable bouillon or 1 vegetable bouillon and 1 tablespoon light 
miso 
'/» teaspoon dried sage 
Vi teaspoon dried thyme 
Vi teaspoon dried oregano 
Vi teaspoon sea salt (optional) 
Vi teaspoon seasoned salt or salt-free seasoning 
Fresh ground pepper to taste 
3—4 cups fresh or frozen corn 
1 tablespoon butter 
lA cup green pepper, minced 
Vi cup scallions, minced 
XA cup heavy cream (optional) 
1 tablespoon fresh dill, minced (optional) 
Bring water to a boil. Add potatoes, onion, garlic, and celery. Return 
water to a boil and add bouillon and seasonings. Cover and simmer over 
medium heat for 15-20 minutes or until potatoes are tender but not 
mushy. Cool slightly. Remove 2 cups of potatoes from stock and set 
aside. Blend remaining chowder in small increments. Reheat over low 
heat. Add corn and reserved potatoes. Simmer, stirring to insure that 
chowder does not stick, for 5 minutes. Melt butter in a small skillet. Add 
green pepper and scallions. Saute until vegetables turn a bright green, 
approximately 3 minutes. Stir into simmering chowder. Add cream and 
dill, if desired. Adjust seasonings. Serves 4. NEW YORK GOODWICH 25 Min. Believe it or not, this conglomeration of vegetables results in an absolutely 
delectable "handwich"—something that can really become a great addic­
tion! Seven hundred and fifty people devoured sixteen hundred of these at 
one of our seminars on the Queen Mary in Long Beach, California. It was 
a new experience, and they loved it! 1 cup broccoli 
Vi cup cauliflower (optional) 
2 tablespoons carrot, finely grated 
2 tablespoons red cabbage, finely grated 
2 tablespoons yellow squash, finely grated 
lA cup Barbecued Onions (see below) (optional) 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 159 1 whole-wheat tortilla, chapati, or pita 
1 tablespoon mayonnaise 
3 thin slivers dill pickle 
Vz cup lettuce, finely shredded 
Vi cup alfalfa sprouts 
2 slices avocado (optional) 
Dash of sea salt, Spike, or salt-free seasoning (optional) 
Prepare the vegetables. Cut broccoli into thin lengths, using only florets and upper portion of 
stalk. Break cauliflower into tiny florets. Place broccoli and cauliflower in 
vegetable steamer, covered, over boiling water for 5 minutes or until veg­
etables are tender when pierced with tip of sharp knife. Combine carrot, 
cabbage, and squash, and mix thoroughly. Barbecued Onions for Goodwich: 
2 teaspoons safflower oil 
1 small white onion, sliced 
Vi tablespoon Hain or Robbie's barbecue sauce 
Prepare the Barbecued Onions. In small skillet, heat oil. Add onion, and saute until it begins to soften. Add barbecue sauce, and continue sauteing, stirring frequently, until 
onion is thoroughly wilted. Makes enough for 3 or 4 Goodwiches. Left­
over Barbecued Onions are delicious in any vegetable soup. Assemble the Goodwich. In hot dry skillet, heat tortilla or chapati, turning from one side to the 
other until soft but nor crisp. Place on large sheet of plastic wrap. If using 
pita, heat in oven for a few minutes to soften it, and cut a sliver from top 
so pocket opens easily. Combine all other ingredients, mix well, and stuff 
into pocket. Spread tortilla with mayonnaise. Add a line of broccoli down center. Crumble cauliflower and place a line of it on broccoli. Add a line of 
pickle, a line of grated vegetables, a line of Barbecued Onions. Top with 
lettuce, sprouts, and avocado. Sprinkle with Spike, if desired. Roll tortilla 
tightly, crepe-style, around vegetables. Wrap tightly in plastic wrap until 
ready to serve. This Goodwich will keep for 2-3 days in the refrigerator 
(if you hide it from your friends and family!). Cut it in half and push 
plastic wrap partially down, but leave one end closed to catch the drippy 
sauces, YUM! Serves 1. 160 ' FIT FOR LIFE SPINACH-SPROUT SALAD IS Min. 2 cups lettuce, chopped 
2 cups spinach, chopped 
2 cups alfalfa sprouts 
1 cup assorted sprouts—lentil, mung bean, aduki, radish, fenugreek, 
pea, red clover, wheat berry 
1 cup cucumber, peeled and cubed 
1 medium tomato, sliced 
1 cup arugula, chopped (optional) 
2 tablespoons olive oil 
2 teaspoons fresh lemon juice 
2 teaspoons Bragg Liquid Aminos, soy sauce, or Vi teaspoon Dijon 
mustard 
Combine vegetables and sprouts in large bowl. Add oil and toss. Add 
lemon juice and Liquid Aminos or soy sauce or mustard, and toss again. Serves 2. DAY FOUR—THURSDAY 
BREAKFAST: 
Same as Day One 
LUNCH: 
Fresh fruit or carrot juice (optional) 
Nuts and Cukes,* or Energy Salad (see page 149) with cottage cheese, if 
desired 
DINNER: 
Fresh Vegetable Juice Cocktail (see page 152) 
Stew for Two* 
Caesar Salad * 
Curried Cabbage* 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 161 NUTS AND CUKES 2 Min. Vi— 1 cup ran' almonds, pecans, walnuts, Brazil nuts, or filberts 
1 medium cucumber, peeled and cut into spears 
Make sure nuts are raw. If they have been roasted, they are unusable in 
the body and only toxify it. Nuts and Cukes may not sound like much of 
a lunch, but it is a very satisfying finger-food meal, which takes a while to 
eat because nuts must be chewed well. The flavors are very complemen­
tary—the nutritional benefits are impeccable! This is the perfect way to 
eat nuts. STEW FOR TWO 40 Min. 8 tiny new potatoes 
3 large carrots 
2—3 tablespoons butter 
1 small onion, chopped 
1 stalk celery, chopped 
4 broccoli stalks without florets, peeled and cut into '/2-inch pieces 
2 small zucchini, sliced 
1 cup frozen lima beans (optional) 
Vz cup frozen peas (optional) 
XA teaspoon celery seed 
lA teaspoon dried sage 
lA teaspoon dried marjoram 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
1 Morga or Hiigli vegetable bouillon or 2 teaspoons Hauser Natural 
Vegetable Broth 
1—2 cups water 
Place potatoes and carrots, whole, in vegetable steamer, covered, over 
boiling water for 15 minutes. Cut carrots into !/2-inch slices. Peel po­
tatoes and cut into 1-inch cubes. Set aside. Melt butter in large heavy 
saucepan. Add potatoes, carrots, onion, celery, broccoli, salt, bouillon, 
and water. Bring to a boil. Then simmer, covered, for 5 minutes. Add 
zucchini and peas. Return to boil, cover, and simmer for 10 minutes, 
stirring occasionally. Kids love to dip whole-grain buttered toast into this 
delightful stew. Serves 2. 162 • FIT FOR LIFE CAESAR SALAD 75 Mm. 1 clove garlic 
3 tablespoons olive oil 
1-2 tablespoons fresh lemon juice 
1 teaspoon Dijon mustard 
1 sheet nori (pressed seaweed, available in natural food stores or in 
Asian food section of your supermarket) (optional) 
lA teaspoon sea salt, seasoned salt, or salt-free seasoning 
1 small head romaine 
1 cup Garlic Croutons (see below) 
Fresh ground black pepper 
Place garlic in large bowl and crush with fork. Add oil and stir briskly. Discard garlic. Add lemon juice and mustard, and combine with fork. Holding nori in your hand, toast it over hot burner (gas or electric) for 
1-2 seconds on each side, until it turns from black to green. Crumble 
into pieces and mix into dressing. Add sea salt, and whip dressing. Wash 
and thoroughly dry lettuce. Break into bite-size pieces, discarding heav­
iest part of stalk. Add to bowl, and toss thoroughly in dressing. Add 
Garlic Croutons (see below) and pepper to taste. Toss again. Serves 2. GARLIC CROUTONS: 10 Min. These are easy to make and far superior to the packaged variety. 1 slice whole-grain bread 
2 teaspoons butter 
1 clove garlic, crushed or cut into 2 or 3 pieces 
Cut bread into small cubes. In small skillet, melt butter. Add garlic. Saute briefly to flavor butter. Discard garlic. Add bread and saute, turn­
ing frequently, until crisp. Add cubes to salad, soup, or vegetable dishes. Serves 1-2. CURRIED CABBAGE 12 Min. 1 tablespoon safflower oil 
2 teaspoons mustard seeds 
1 teaspoon turmeric 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 163 1 small white onion, quartered and sliced thin 
1 small head cabbage, cored, quartered, and sliced thin 
'/: teaspoon sea salt 
2 tablespoons fresh lemon or lime juice 
In large skillet, heat oil. Add mustard seeds and turmeric, and allow to 
sizzle for a moment. Add onion, and saute for several minutes, stirring 
frequently. Add cabbage and salt, and mix thoroughly. Cook, uncovered, 
over medium heat, stirring continuously, until cabbage begins to wilt. Sprinkle with lemon or lime juice. Serves 3-4. MAIN-COURSE SALAD DA Y 
DAY FIVE—FRIDAY 
BREAKFAST: 
Same as Day One 
LUNCH: 
Continue on fruit and juice all day, or you may have the Vegetable-
Fruit Platter (see page 156). DINNER: 
Fresh Vegetable Juice Cocktail (see page 152), or 1/2 cantaloupe, or 1 
whole grapefruit 
Curried Chicken Salad* 
CURRIED CHICKEN SALAD 25 Min. (plus preparation time for chicken) 
4 cups butter lettuce, washed, dried, and broken into bite-size 
pieces 
2 cups spinach, coarsely chopped 
'/: cup alfalfa sprouts 
lA cup arugula or fresh cilantro, chopped (optional) 
2 cups Easy Roast Chicken, skinned and shredded (see page 154), or 
164 • FIT FOR LIFE any broiled, steamed, or barbecued chicken 
2 cups asparagus 
Vz cup carrots, slivered 
Prepare the salad. In large bowl, combine lettuce, spinach, sprouts, and arugula or cilantro. Break and discard tough ends from asparagus, and cut into 1 -inch diago­
nals. Drop asparagus into boiling water. Boil for 3-4 minutes or until it 
turns bright green. Remove from boiling water, and place immediately 
under cold water. Pour boiling water over carrots and allow them to 
blanch for 1-2 minutes. Drain. Add chicken, asparagus, and carrots to 
salad greens. CURRIED MAYONNAISE DRESSING: 
2 tablespoons olive oil 
1 tablespoon fresh lemon juice 
1-2 tablespoons mayonnaise 
1 teaspoon honey 
Vz teaspoon curry powder 
Vz teaspoon dried basil or 2 teaspoons fresh basil, minced 
1 teaspoon scallions, minced 
!A teaspoon sea salt (optional) 
Fresh ground black pepper 
Prepare the dressing. In small bowl, combine oil, lemon juice, mayonnaise, and honey. Whisk until creamy. Add curry powder, basil, scallions, and sea salt. Whisk again. Pour over salad. Season with pepper to taste. Makes 1 very 
large or 2 moderate-size salads. DAY SIX—SATURDAY 
BREAKFAST: 
Same as Day One 
LUNCH: 
Fresh fruit or carrot juice (optional) 
Energy Salad (see page 149), or Cauliflower Toastie* 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 165 DINNER: 
Harvest Soup * and Hot Buttered Corn Tortillas, * or Carrot Hash 
Browns * 
Teriyaki Broccoli* 
Tangy Green Coleslaw* 
CAULIFLOWER TOASTIE 20 Min. A simple toastie maker, inexpensive to purchase at your local hardware 
store, is the best tool for toasties. If you don't have one, spread the filling 
on buttered toast. Toastie makers (my term) used to be called toastites. They are now called snack, sandwich, or pie cookers, made by Aluma, 
available in hardware stores for under ten dollars. They have a two-part 
folding griddle, round or square, the size of a piece of bread, with a long 
handle. Place bread and fillings inside, close and set on a burner, turning 
so both sides cook. 1 cup cauliflower, steamed 
1-2 tablespoons mayonnaise 
!/» teaspoon Dijon mustard (optional) 
lA teaspoon sea salt, seasoned salt, or salt-free seasoning 
1 teaspoon celery or water chestnuts, chopped (optional) 
2 slices whole-grain bread 
1 tablespoon butter 
Vi cup alfalfa sprouts or lettuce, shredded 
1 tablespoon carrots, shredded 
Mash cauliflower, mixing in mayonnaise, mustard, and sea salt. Add 
celery or water chestnuts, and mix well. Butter bread. Spread cauliflower 
mixture on unbuttered side of one slice of bread. Sprinkle with sprouts or 
lettuce and carrots. Cover with second slice of bread, buttered side facing 
out. Place sandwich in toastie maker. Heat over high flame until bread is 
golden and toasted, and filling is warm, approximately 3 minutes each 
side. Serves I. 166 • FIT FOR LIFE HARVEST SOUP 55Min. 9 cups water 
1 large white onion, coarsely chopped 
2 large cloves garlic, minced 
2 stalks celery, coarsely chopped 
1 medium celery root (celeriac), peeled and cubed (optional) 
2 cups banana squash, cubed 
1 small cauliflower, cored and cut into 1-inch florets 
4 medium carrots, peeled and cut into !/2-inch cubes 
4 medium zucchini, cut into '/4-inch slices 
4 medium golden zucchini or summer squash, cut into '/4-inch slices 
3 medium White Rose potatoes, peeled, halved, and cut into Winch 
slices 
1 small head savoy cabbage, cored, quartered, and sliced thin 
Vi teaspoon dried thyme 
Vz teaspoon dried basil 
Vz teaspoon dried summer savory 
2 tablespoons white miso or 2 vegetable bouillon 
1 teaspoon sea salt (optional) 
Dash of cinnamon 
Dash of nutmeg 
2 tablespoons fresh lemon juice 
In heavy soup kettle, bring water to a boil. Add all ingredients except 
lemon juice. Return to boil. Simmer for 30 minutes, stirring frequently 
to break up squash and form thick stock. Stir in lemon juice at end of 
cooking. This soup can be made in large quantities, because it is a great 
leftover. Serves 8. HOT BUTTERED CORN TORTILLAS 8 Min. 8 corn tortillas 
2 tablespoons butter 
Heat tortillas one at a time in hot dry skillet, turning from one side to the 
other until soft but not crisp. After heating one, place a dollop of butter 
in center, and stack another hot tortilla on top. Place stack of tortillas in 
covered casserole to keep them warm and soft; otherwise they dry out. To 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 167 eat, you can cut in wedges like a pie, or pick up individual tortillas and 
roll them, which is the more traditional way of eating them. Serves 4. CARROT HASH BROWNS 30 Min. 2 tablespoons butter 
1 teaspoon safflower oil 
3 medium carrots, peeled and finely grated 
3 medium all-purpose potatoes, peeled and finely grated 
Vi small white onion, finely grated 
'/: teaspoon sea salt (optional) 
In large skillet, melt butter and oil. Add carrots, potatoes, and onions. Add seasoning. Saute until browned on one side. Flip over, and saute on 
second side until browned. Break apart into small chunks, or serve in 
wedges cut from the round. Serves 3. TERIYAKI BROCCOLI 15 Min. This is a delicious dish that gives you an opportunity to use up some of 
your leftover broccoli stalks. 3 or 4 thick broccoli stalks without florets 
1 tablespoon sesame or safflower oil 
1—2 cloves garlic, minced 
2 tablespoons tamari 
Squeeze of fresh lemon juice (optional) 
Use carrot peeler to remove thick skin from outside of stalks. Cut stalks 
lengthwise in thin slices. In large skillet, heat oil. Add garlic, sauteing 
briefly. Add broccoli. Saute" 3-5 minutes over medium-high heat, until 
tender. Toss in tamari and lemon. Serves 3. 168 • FIT FOR LIFE TANGY GREEN COLESLAW ISMin. Vi small head cabbage 
2 tablespoons fresh dill, chopped 
2 tablespoons fresh parsley, chopped 
Vi cup sour cream 
Juice of 1 small lemon 
Vi teaspoon dulse flakes (optional) 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper 
Grate cabbage, cut into thin strips, or chop finely. In large bowl, com­
bine cabbage, dill, and parsley. Blend together sour cream and lemon 
juice. Pour over cabbage. Add dulse, sea salt, and pepper to taste. Mix 
well. Serves 3. (Save leftover coleslaw for Day Nine.) DAY SEVEN—SUNDAY 
BREAKFAST: 
Same as Day One, or fruit salad of your choice, or Strawberry-Kiwi 
Salad* with Fruit Dip* 
LUNCH: 
Fresh fruit or carrot juice (optional) 
Harvest Soup (see page 167) and salad of your choice with dressing of 
your choice, or Cuke-a-tillas * 
DINNER: 
Fresh Vegetable Juice cocktail (see page 152) 
Shepherd's Pie* 
Sweet Basil Carrots * 
Salade Parisienne with Asparagus * 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 169 STRAWBERRY-KIWI SALAD WMin. 2 oranges, peeled and sliced across the sections 
2 cups strawberries, sliced 
2 large kiwi fruit, peeled and sliced 
1 small banana, peeled and sliced 
1 tablespoon currants (optional) 
On small platter make a bed of orange wheels. In a large bowl, combine 
strawberries, kiwi fruit, and bananas. Add currants. Mix gently and 
mound on oranges. Make Fruit Dip (see below) and pour it over salad, or 
serve separately. Serves 2. FRUIT DIP 3 Min. each 
Here are five different fruit dip suggestions. There are many more 
possibilities. Puree in blender or food processor: 
1) Vi papaya, Vi cup fresh orange juice, and lA teaspoon nutmeg; or 
2) 1 persimmon and 1 banana; or 
3) 1 banana and Vi cup strawberries; or 
4) Vz cup fresh orange or apple juice, and 6-8 pitted dates; or 
5) Vi cup pineapple cubes and one banana 
Serve on or with fruit salad. CUKE-A-TILLAS 5 Min. Corn Tortillas 
Mayonnaise or butter 
Cucumber spears 
Alfalfa sprouts or lettuce, shredded 
Spike, Vegesal, or Parsley Patch Mexican Seasoning (salt-free) 
Peel cucumber and cut into thin spears 5—6 inches long. Heat one tor­
tilla in hot dry skillet, turning from one side to the other until soft but not 
170 • FIT FOR LIFE crisp. Spread hot tortilla with mayonnaise. Arrange a line of 2-3 
cucumber spears down center of tortilla. Top with sprouts or lettuce and 
seasoning. Roll tightly. Serving suggestion: 3 Cuke-a-tillas per person. SHEPHERD'S PIE 90Min. Stuffing: 
Vz cup butter 
1 medium white onion, finely chopped 
1 shallot, finely chopped 
1 cup celery, finely chopped 
lA cup scallions, minced 
8 cups whole-grain bread cubes ('/2-inch cubes), preferably stale 
2 teaspoons ground sage 
Vz teaspoon dried marjoram 
Vz teaspoon dried thyme 
Vz teaspoon celery seed 
VA teaspoon paprika 
Vz teaspoon sea salt 
Fresh ground black pepper 
1 tablespoon fresh parsley, minced 
1 Morga or Hiigli vegetable bouillon 
2 cups boiling water 
Mashed Potato Crust: 
8-10 small White Rose potatoes, peeled and cut into 2-inch cubes 
(8-10 cups) 
1 stalk celery with leaves 
1 bay leaf 
1 large clove garlic 
3 tablespoons butter 
VA cup raw or heavy cream 
Vz teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground white pepper 
Peel potatoes and place in large kettle of cold water. Add celery, bay leaf, 
and garlic. Bring to a boil, cover, and simmer for 20—30 minutes or until 
potatoes are tender. While potatoes are cooking, prepare stuffing. In large heavy saucepan, 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 171 melt butter. Add onion, shallot, celery, and stallions. Saute until vegeta­
bles begin to soften. Add bread cubes, sage, marjoram, thyme, celery 
seed, paprika, sea salt, and pepper. Mix well. Dissolve 1 vegetable bouil­
lon in 2 cups boiling water. Add to stuffing, and mix well. Steam, cov­
ered, over very low heat, stirring frequently, for 15 minutes. Preheat oven to 375 degrees. Prepare mashed potatoes. In small skillet, 
melt butter, and add cream. Heat until hot, but do not boil. Remove bay 
leaf and garlic, and place potatoes in food processor or mash by hand, 
mixing in butter-cream mixture. Add sea salt and pepper to taste and 
whip thoroughly. Place stuffing in oven-proof casserole. Top with mashed potatoes. Bake 
in oven for 30-45 minutes or until potatoes have formed a golden crust. Prepare Mushroom Cream Gravy (see below) while pie bakes. Serves 
4-6. MUSHROOM CREAM GRA VY: 
2 tablespoons butter 
1 shallot, minced 
1 pound mushrooms, sliced 
2 tablespoons butter 
2 tablespoons flour 
\Vz cups water 
2 vegetable bouillon 
2 tablespoons raw or heavy cream 
¥z teaspoon sea salt 
lA teaspoon garlic crystals or garlic salt 
In large heavy skillet, melt 2 tablespoons butter. Add shallot and mush­
rooms, and saute until mushrooms are soft and have released a dark 
brown juice. Remove mushrooms from pan with slotted spoon. Pour 
juice into measuring cup and reserve. In same skillet, melt 2 tablespoons butter. Add flour, and stir with 
whisk to combine. Add mushroom liquid, and continue stirring with 
whisk as gravy thickens. Slowly add water, whisking continuously, and 
add bouillon. Whisk to dissolve bouillon. Add cream, salt, and garlic. At 
this point mushrooms may be added to gravy, or you may serve it plain 
over Shepherd's Pie. Serves 4-6 people. 172 • FIT FOR LIFE SWEET BASIL CARROTS 25Mi'n. 12 medium carrots, peeled 
3 tablespoons sweet butter 
2 tablespoons pure maple syrup 
1-2 teaspoons fresh basil 
lA teaspoon sea salt 
Cut carrots into '/s-inch slices or run through sheer of food processor. Place them in vegetable steamer, covered, over boiling water for 10 min­
utes until tender but not mushy. Remove from heat and set aside. Carrots 
may be steamed well in advance and combined with other ingredients 
immediately before serving. In large heavy saucepan, melt butter. Add 
maple syrup, carrots, basil, and sea salt. Stir well to coat carrots thor­
oughly with butter sauce. Serves 4-6. SALADE PARISIENNE WITH ASPARAGUS 15 Min. 1 head butter lettuce 
Vi head red leaf lettuce 
Vi pound fresh or frozen asparagus 
Prepare the salad. Wash lettuce, dry thoroughly, and break into bite-size pieces, discarding 
heavy center stalk. Break and discard heavy ends from asparagus, and 
plunge, whole, into boiling water for 3-5 minutes or until bright green 
and tender-crisp. Remove from water, drain well, and cut into 1'/2-inch 
pieces. Combine with lettuce. FRENCH DRESSING: 
3 tablespoons olive oil 
1 tablespoon fresh lemon juice 
Vi teaspoon Dijon mustard 
Sea salt (optional) 
1 clove garlic, halved 
Fresh ground black pepper 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 173 Prepare the dressing. Place oil, lemon juice, mustard, and sea salt to taste in measuring cup. Skewer garlic on fork, and whip dressing with garlic fork. Pour over salad. Add pepper to taste, and toss well. Serves 4. MAIN-COURSE SALAD DA Y 
DAY EIGHT—MONDAY 
BREAKFAST: 
Same as Day One 
LUNCH: 
Continue on fruit and juice all day, or you may have the Vegetable-fruit 
Platter (see page 156). DINNER: 
Fresh Vegetable Juice Cocktail (see page 152) or 1 /2 cantaloupe or 1 /2 
honeydew melon 
Award-winning Potato-lover's Salad * 
AWARD-WINNING POTATO-LOVER'S SALAD 35 Min. 6 tiny new potatoes (red-skinned) 
2 tablespoons butter 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
lA teaspoon sweet Hungarian paprika 
2 cups broccoli florets (leave 2 inches of stems attached) 
4 cups head lettuce, washed, dried, and broken into bite-size 
pieces 
2 cups spinach, coarsely chopped 
1 cup alfalfa sprouts 
1 cup red cabbage, finely sliced or shredded 
174 • FIT FOR LIFE Prepare the salad. Place potatoes whole and unpeeled in vegetable steamer, covered, over 
boiling water for 20 minutes or until almost tender. While potatoes are 
steaming, prepare broccoli, greens, and dressing. Remove from heat and 
cut into '/2-inch cubes (peeling is optional). Place in large bowl and set 
aside. Melt butter in small saucepan. Pour butter over potatoes, and toss 
well. Add sea salt and paprika, and mix well. Place potatoes in one layer 
on cookie sheet. Place at highest shelf position in preheated broiler. Broil 
for 5-10 minutes. While potatoes are broiling, steam broccoli whole for 5—7 minutes or 
until just tender and bright green. Remove from heat immediately, and 
set aside to cool. Place lettuce and spinach in large bowl, and add sprouts, separated so 
they don't clump. Add cabbage. Cut broccoli lengthwise into thin slivers. Add to greens. CREAMY DRESSING: 
1 large clove garlic 
2 tablespoons fresh lemon or lime juice 
Yt— Vi teaspoon sea salt (optional) 
lA cup olive oil 
Vi teaspoon dried oregano 
lA teaspoon dried thyme 
1—2 tablespoons mayonnaise 
Fresh ground black pepper (optional) 
Prepare the dressing. Peel garlic and crush (if you like a heavy garlic flavor) or cut in half (if 
you prefer a milder salad). Place garlic in measuring cup, and pierce with 
fork. Add lemon or lime juice, salt, olive oil, and herbs. Add mayon­
naise, and whip dressing with garlic fork until thick and creamy. Pour 
dressing over salad, and toss well. Complete the salad. Remove potatoes from broiler. Add to salad. Season with pepper, if de­
sired. Toss well. Serves 2. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 175 DAY NINE—TUESDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Energy Salad (see page 149) or Great Guacamole* with corn chips and 
celery stalks 
DINNER: 
Fresh Vegetable Juice Cocktail (see page 152) 
Crusty Butter-crumb Vegetables,' or buttered whole-grain toast 
Hearty Split Pea Soup* 
Tangy Green Coleslaw (see page 169) 
GREAT GUACAMOLE 5 Min. 1 avocado 
V2 teaspoon Spike or Parsley Patch Mexican Seasoning (salt-free) 
Vi teaspoon cumin 
Vi teaspoon dried oregano 
Cut avocado in half, remove seed, and scoop out pulp, reserving seed. In 
small bowl, mash with fork, mixing in seasonings. Whip with fork until 
creamy. If you are not going to serve guacamole immediately, return seed 
to bowl to prevent discoloration, cover tightly, and refrigerate until ready 
to use. Serve as dip for natural corn chips, celery stalks, or other raw 
vegetables. Serves 1-2. CRUSTY BUTTER-CRUMB VEGETABLES 25 Min. 1 medium cauliflower, cored and broken into small florets 
lA head red cabbage, cored and shredded 
6 medium carrots, cut into slices or matchsticks, or diced 
176 • FIT FOR LIFE 2 medium yellow squash, cut into Vi-inch cubes 
2 cups bok choy greens, shredded 
Prepare the vegetables. Place cauliflower, cabbage, carrots, and squash in vegetable steamer, cov­
ered, over boiling water for 10 minutes or until tender. Add bok choy 
greens for last minute of steaming to wilt them. Butter-Crumb Topping: 
2 tablespoons butter 
1 clove garlic, minced 
4 slices whole-grain bread 
Prepare the topping. In large heavy skillet, melt butter. Add garlic and saute for flavor. In food 
processor or blender, process bread to a medium consistency. Toss bread 
crumbs in garlic butter until all butter has been absorbed and crumbs are 
evenly coated. 1 tablespoon butter 
Vi teaspoon Spike 
¥* teaspoon sea salt 
Fresh ground black pepper 
2 tablespoons butter 
Assemble the casserole. Preheat oven to 500 degrees. In large bowl, toss steamed vegetables with 
1 tablespoon butter, Spike, and sea salt. Add pepper, if desired, and Vi 
cup butter-crumb topping. Mix well. Spread vegetables in shallow oven­
proof casserole. Top with remaining crumb topping. Dot with 2 table­
spoons butter. Bake in oven for 5 minutes. Any leftover casserole can be 
added to soups, used in vegetable toasties, or rolled in hot chapatis. Serves 4. BLUE RIBBON SPLIT PEA SOUP 1 Hr. and 40 Min. 2 tablespoons butter 
1 tablespoon safflower oil 
1 cup carrots, coarsely chopped 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 177 1 cup celery, coarsely chopped 
\Vi cups onion, coarsely chopped 
1 large clove garlic, minced 
2 cups cabbage, finely shredded 
10 cups water 
2 cups green split peas 
1 teaspoon dried basil 
1 teaspoon dried thyme 
1 teaspoon dried marjoram 
Vz teaspoon dried oregano 
Yi teaspoon dried summer savory 
'/s teaspoon dried sage 
Vs teaspoon dried tarragon 
Vi teaspoon celery seed 
Vi teaspoon ground coriander 
Vi teaspoon sea salt (optional) 
lA teaspoon seasoned salt or salt-free seasoning 
Fresh ground pepper to taste 
1 vegetable bouillon 
4 tablespoons fresh parsley, minced 
Heat the butter and oil together in a large soup kettle. Add the carrots, 
celery, onion, garlic, and cabbage and saute, stirring frequently, for sev­
eral minutes. Add the water, the split peas, the seasonings, and the bouil­
lon. Bring to a boil. Cover and simmer over medium heat for 1 hour and 
30 minutes, stirring frequently. Stir in the parsley and adjust the season­
ings. This soup freezes beautifully so freeze any left over in an airtight 
container to be used for another meal. Serves 8. DAY TEN—WEDNESDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
The Properly Combined Sandwich (see page 150) or Nut Butter Dip 
and raw vegetables (see page 158), or Nuts and Cukes (see page 162) 
178 • FIT FOR LIFE DINNER: 
Fresh Vegetable Juice Cocktail (see page 152) 
Stir-fried Lo Mein with Shredded Vegetables * 
Caesar Salad (see page 163; omit croutons, if desired) 
Perfect Corn on the Cob * 
STIR FRIED LO MEIN WITH SHREDDED 
VEGETABLES 25Min. 1 tablespoon safflower oil 
1 teaspoon garlic, minced 
Vi teaspoon fresh ginger (optional) 
2 cups cabbage, shredded 
1 cup scallions, cut in long slivers 
2 cups zucchini, cut into lA-inch diagonal slices, then slivered into 
matchsticks 
1 cup snow peas, shredded 
2 cups asparagus or broccoli, cut into 1-inch diagonals or thin florets 
3 tablespoons safflower oil 
4 cups cold cooked noodles (buckwheat soba, jinenjo noodles,2 De 
Cecco whole-wheat spaghetti, or any other whole-wheat or vegetable 
noodle) 
If using broccoli, presteam for 4 minutes. Heat wok for several minutes 
while preparing vegetables. Add 1 tablespoon oil and swirl in wok to coat 
sides. Add garlic and ginger, and immediately add all vegetables. Stir-fry 
in hot oil, adding 1-2 tablespoons of water if necessary to keep vegetables 
from scorching. Stir-fry until vegetables turn bright green (just a few min­
utes), then turn them out on large platter. Wash wok and replace over 
medium-high heat. Sauce: 
1 tablespoon tofu sauce or tamari 
1 teaspoon fresh lemon juice or dry sherry 
1 tablespoon roasted sesame oil 
2 tablespoons Hain barbecue sauce or Chinese bean or peanut sauce* 
1 teaspoon honey 
1 teaspoon hot curry paste (optional) or Vi teaspoon curry powder 
2Spaghetti-like noodles made from wild mountain sweet potatoes, available in Asian markets or 
natural food stores. 'Available in Asian markets. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 179 In small bowl, combine all ingredients. Mix well, and set aside. Heat 3 tablespoons oil in hot wok. Add noodles, and stir-fry until 
warm. Add vegetables and sauce. Toss to combine well. Turn out on 
large platter. Serves 2. PERFECT CORN ON THE COB 7 Min. 4 ears of corn 
Butter 
Sea salt, seasoned salt, or salt-free seasoning 
Always store corn in husks in refrigerator. It will keep much better and 
longer. In soup kettle, bring water to a boil. Add husked corn, and boil 
for exactly 5 minutes. Remove to platter. Add butter and sea salt. Serves 
2-4. MAIN-COURSE SALAD DA Y 
Remember, for any dinner you may substitute the main-course salad of your 
choice. DAY ELEVEN—THURSDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Continue on fruit with a fruit salad or the Vegetable-fruit Platter (see 
page 156) 
Have raw vegetables, if desired. DINNER: 
1 whole grapefruit 
Steak-lovers' Salad * (the Texas Salad) 
180 • FIT FOR LIFE STEAK-LOVERS' SALAD 40Min. 3 cups Garlic String Beans (see page 154) 
10-12 ounces steak—porterhouse, filet mignon, flank, or whatever cut 
you prefer 
2 teaspoons safflower oil 
1 small red or white onion, sliced 
4 cups butter lettuce, washed, dried, and broken into bite-size 
pieces 
2 cups spinach, stems removed 
3 large mushrooms, sliced or cut into matchsticks 
Prepare the salad. Prepare Garlic String Beans. While beans are cooking, broil steak accord­
ing to taste. Cut into thin diagonal strips and set aside. Heat oil in small 
skillet. Saute onion in oil until tender and beginning to crisp. Place let­
tuce and spinach in large bowl. Add steak, string beans, onion, and 
mushrooms. DIJON DRESSING: 
3 tablespoons olive oil 
1 tablespoon fresh lemon juice 
'A teaspoon Dijon mustard 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning (optional) 
lA teaspoon Spike (optional) 
Fresh ground black pepper 
Prepare the dressing. In small bowl, whisk until frothy oil, lemon juice, and mustard. Add sea 
salt and Spike, if desired. Pour over salad. Add pepper to taste. Toss well. Serves 2. Have a fruit snack before bed, as long as four hours have elapsed since dinner. DAY TWELVE—FRIDAY 
BREAKFAST: 
Same as Day One. A FOUR-WEEK EXAMPLE OF THE FITNESS UFE-STYLE • 181 LUNCH. Fresh fruit or carrot juice (optional) 
Energy Salad (see page 149) or Stuffed Pita Sandwich * 
DINNER: 
Fresh Vegetable Juice Cocktail (see page 152) 
Curried Vegetables* and Cucumber Raita,* or Broiled Fish Steaks" 
and Dilled Cucumbers* 
Sweet Spaghetti Squash * 
STUFFED PITA SANDWICH 15 Min. Whole-wheat pita bread, which is readily available, is a great substitute 
for regular bread. Warm pitas briefly in oven. Do not toast, because then 
they are impossible to stuff. Cut off a thin strip along the top of the pita 
and stuff with whatever filling you prefer. Any salad you make, using 
fresh or steamed vegetables, or a combination of the two, can be an excel­
lent filling for a pita sandwich. Use thicker dressings rather than drippy 
ones, which will soak through the bread. Eight years ago, when I was first 
testing new recipes, we sold pita sandwiches at our community produce 
store. At a time when this type of sandwich was uncommon, these were 
extremely popular. Several leaves of lettuce, washed and dried 
Several leaves of spinach 
1 small tomato (optional) (If you are not going to eat your pita 
pocket immediately, you may want to omit the tomato, which has 
a tendency to make the pita soggy.) I stalk celery 
Vi small cucumber or 1 small pickling cuke 
1 small carrot 
Vi avocado (optional) 
2 cups alfalfa sprouts (optional) 
1-2 tablespoons mayonnaise 
Vz teaspoon mustard or tamari 
Squeeze of fresh lemon juice 
Sea salt, seasoned salt, or salt-free seasoning (optional) 
2 whole-wheat pita breads 
182 ' FIT FOR LIFE Finely chop lettuce, spinach, tomato, celery, and cucumber, and com­
bine in small bowl. Grate carrot and cube avocado, and add to 
vegetables. Add sprouts. Add mayonnaise, mustard or tamari, a squeeze 
of lemon, and sea salt to taste. Mix well. Stuff salad into slightly warmed 
pita pockets. Wrap in plastic, and store in refrigerator until you're ready 
to eat. Serves 2. CURRIED VEGETABLES 30 Min. Basic Indian cooking is actually quite easy. This is an authentic recipe I 
learned from a dear friend and enormously talented culinary artist from 
Bombay, Mrs. Vasant Ullal. This is a dry curry. A wet curry variation 
follows the recipe. 2 teaspoons safflower oil, butter, or ghee (clarified butter)4 
Vz teaspoon mustard seeds (optional) 
Pinch of asafetida (hingf (optional) 
1 tablespoon green chili, minced, bell pepper, chopped (Use green 
chili if you like a hot curry.) 1 small cauliflower, cored and cut into small, fine florets 
V4—V2 teaspoon sea salt 
1 teaspoon coriander powder 
YH teaspoon turmeric 
1 tablespoon water 
1 Vi cups frozen petite peas 
3 tablespoons coconut, finely grated 
2 tablespoons fresh cilantro, finely chopped 
Juice of Vi small lime 
Prepare the vegetables. In a large saucepan with lid, heat oil, butter, or ghee. Add mustard seeds, 
asafetida, and green chili or bell pepper. Add cauliflower. Cover and dry-
steam over very low heat, adding sea salt, coriander, and turmeric as 
vegetables cook. Stir frequently. Add water if vegetables begin to stick. Cook 5-10 minutes, stirring frequently until cauliflower is tender. Add 
4Ghee can be purchased in Indian markets, or you can make it yourself by melting sweet butter and 
straining it through cheesecloth. Clarifying removes milk solids and makes butter more digestible. 'Indian spice used as a digestive aid in Indian cooking, available at Indian markets. Use only a 
pinch, a little goes a long way. Hing is another Indian name for asafetida. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 183 peas, mix well, and cook for 3-4 minutes longer. Stir in coconut, 
cilantro, and lime juice. Mix well and heat gently for a few minutes. Serves 3-4. Wet curry variation. Place grated coconut in blender with [A teaspoon cumin, a small slice of 
fresh ginger, 1-2 cloves garlic, 1 teaspoon coriander, Vs teaspoon tur­
meric, and water to cover. Liquefy. Add coconut sauce at end of cooking 
when adding peas. Cook for 3-4 minutes. Add cilantro and lime juice. CUCUMBER RAITA 10 Min. This is Vasant UHal's recipe for a cooling raita that is traditionally served 
with curry. Since it is made from yogurt, it makes a heavy accompaniment 
to any carbohydrate, such as the traditional rice or chapatis, so for this 
curry meal we substitute Sweet Spaghetti Squash (see page 185) to com­
plement the Curried Vegetables and the Cucumber Raita. 1 small cucumber, peeled and coarsely grated 
1 Vi cups plain yogurt 
2 teaspoons safflower oil 
Pinch of asafetida (hing) (available at Indian markets) 
Vz teaspoon mustard seeds 
1 tablespoon Kari leaves (neam) (available at Indian markets) 
lA teaspoon sea salt (optional) 
2 tablespoons fresh cilantro, chopped 
In small bowl, combine cucumber with yogurt. You may want to 
squeeze excess water from cucumber before you add it to the yogurt. In 
small saucepan, heat oil. Add asafetida, mustard seeds, and curry leaves, 
and sizzle briefly. Pour into cucumber-yogurt mixture. Add sea salt and 
cilantro. Mix well. Serves 4. BROILED FISH STEAKS 10 Min. 2 8-ounce cuts svvordfish, halibut, salmon, shark, yellowtail, or any 
thick fish steak 
2 tablespoons butter, melted, or olive oil 
184 • FIT FOR LIFE Dash of Tabasco or cayenne pepper 
Vt teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper (optional) 
1 teaspoon fresh lemon juice 
Preheat broiler. Wash fish steaks and pat dry. Combine all other ingre­
dients in a small bowl. Brush both sides offish with sauce so fish will not 
stick, and place in broiler, 4 inches from flame. Brush steaks frequently 
with sauce. Broil 3-4 minutes on each side. Be sure not to overcook fish 
steaks. They should be soft and moist. Serves 2. DILLED CUCUMBERS IS Min. 1 cucumber,6 peeled, seeded, and sliced thin with carrot peeler, 
then julienned 
V2—V4 cup sour cream, depending on size of cucumber 
2 tablespoons fresh lemon juice 
1 teaspoon scallion, minced 
2 tablespoons fresh dill, chopped, or 1 teaspoon dried dill 
lA teaspoon sea salt, seasoned salt, or salt-free seasoning 
Combine all ingredients. Mix well. Refrigerate until ready to use. Serve 
as separate salad or as sauce for broiled fish.
Fit_For_Life.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Here are some tips on how to get the most from any salad bar and walk 
away feeling satisfied that you've really had a good, high-water-content, 
140 • FIT FOR LIFE properly combined salad. First, before you take a plate, decide what you 
are going to combine with what at this particular meal. Survey the entire 
offering. In handling food combinations at salad bars, it's best to know 
what's available rather than plunging in without a plan. Some salads or 
salad items in the layout will be made from concentrated foods; for exam­
ple, macaroni salad, croutons, and shrimp, crab, or chicken salad. There 
may be cheeses available as garnishes. If you choose to have a protein 
such as a meat or cheese, forgo all carbohydrates such as beans, bread, 
and potato or macaroni salads. If you wish to have beans, potato salad, 
bread, or a little of each, forgo all protein. A protein and a carbohydrate 
consumed simultaneously will not digest properly, and a protein and a 
protein won't, but more than one carbohydrate, such as beans and 
croutons, although not ideal, can be consumed at the same time as long 
as high-water-content food still predominates the meal. Whatever concen­
trated foods you choose to include in the meal, make sure the bulk of 
your salad still consists of high-water-content vegetables. By the way, if the salad bar has a fresh fruit salad or a fruit display, and 
you have time, by all means feel free to have some before your vegetable 
salad, as long as you have eaten no other food but fruit for three hours 
and your stomach is empty. Then wait twenty minutes or so for the fruit 
salad to pass out of your stomach, and you can then begin to prepare 
your vegetable salad. We are very often asked, "What shall I do about the salad dressings at 
salad bars. Aren't they full of sugar, chemicals, and vinegar. " Unfor­
tunately at many salad bars this is the case; however, it really is not a 
grave problem. There are plenty of ways around it. Many salad bars have 
lemon wedges and oil available, so you can have a simple lemon or oil-
and-lemon dressing. Many offer a choice of several dressings, at least one 
of which will be acceptable. I personally know many people who are so 
dedicated to this life-style that when they go to a salad bar where they are 
unsure of the dressings, they simply bring their own. On occasion we 
have stopped at a natural food store on the way to an unfamiliar salad bar 
to purchase a bottle of dressing without chemical additives or sugar, sim­
ply to have it as a backup in case there were no dressings we were inter­
ested in using. Several years ago we were working with a group of young, 
dynamic salesmen who thought nothing of packing a flask of dressing in 
their attache cases for their daily stop at the salad bar. Not that you 
should become fanatical. If the worst thing you ever do dietetically is 
have a slightly inferior salad dressing on your salad, we'll get together 
when you're eighty for some tennis. The quality of dressings at salad bars 
will improve as more and more people begin to demand it. Salad bars are a timely American innovation. It seems appropriate that 
THE MAIN-COURSE SALAD • 141 the country that has led the world in junk food consumption now has the 
opportunity to turn that trend toward salad bars—a far more positive di­
rection. They are a great culinary concept, offering the opportunity for so 
much individual creativity in the eating experience. With their abundant 
displays of fresh live food they reinforce feelings of well-being, beauty, 
and cleanliness that come automatically from the consumption of pre­
dominantly live food meals. 142 • FIT FOR LIFE CHAPTER 
Life-style Guidelines 
• Remember that this program is merely an example of how to eat ac­
cording to the principles. You may substitute ingredients you prefer in 
the recipes or leave out what you don't like. Amounts arc not always 
specified because our recommendation is that you eat as much as you 
need to feel satisfied. The menus are as pure and ideal as we feel we 
can make them and still be confident that you will enjoy your transition 
as much as we enjoyed ours. Achieving all the great results we know 
you will achieve—while enjoying your food—will insure that you will 
not frequently wish to return to a less healthy life-style. • Use fresh fruit and vegetables whenever possible. Use frozen (without 
sugar or sauces) when fresh are not available. • Recipes in the following section are geared for family consumption and 
not intended just for those wishing to lose weight. Many are kid-tested. • ON ANY GIVEN DAY YOU MAY CHOOSE ONE OF THE MAIN-COURSE 
SALADS AS A SUBSTITUTE FOR THE SUGGESTED DINNER MENU. • You may have fruit, if you are hungry, three hours after lunch. • You may have fruit, if you are hungry, three hours after dinner. • 143 • • Use dressings, condiments, and seasonings without chemical additives 
and preservatives, sugar, or MSG. These only add toxins to your body. (See the shopping list in Chapter Four for alternatives. ) • Avoid vinegar in salad dressings. It is a ferment that suspends salivary 
digestion and retards the digestion of starches. Substitute lemon juice 
for vinegar. • Avoid the excessive consumption of raw onions and garlic. They pervert 
the taste buds and cause you to crave heavy foods. • Freeze any leftover soups. They can be used later in the program. • Use only whole-grain breads. • Use raw butter and raw dairy products if they are available. • Fresh fruit or a fresh fruit salad can be substituted for any lunch. • When cutting back on dairy products, take advantage of raw nuts as an 
abundant source of calcium. Raw nuts are particularly useful for 
women who wish to offset the normal drop in calcium at the onset of 
the menstrual cycle. • Feel free to substitute produce that you prefer for what is indicated. Use 
what is fresh in your region rather than resorting to frozen. The pro­
gram is flexible to take into consideration availability due to geographic 
differences, AS LONG AS THE PRINCIPLES ARE RESPECTED, IT WILL 
WORK FOR YOU. • You can always go lighter than is indicated at any one meal, but try to 
refrain from ever going heavier. If you do go lighter consistently, you 
may speed up your detoxification and risk a little discomfort, so try to 
stick to what is outlined as much as possible. • Any dish followed by an asterisk will be a new dish with the recipe 
provided below the menu. • Approximate preparation times provided for each recipe include the ac­
tual cooking time. 144'FIT FOR LIFE DO NOT OVEREAT. DO NOT OVEREAT.
Survey the entire offering and plan your combinations in advance.
What should you do before going to a salad bar to get the most out of your meal?
Carbohydrates such as beans, bread, and potato or macaroni salads.
What should you avoid combining with a protein at a salad bar?
Vinegar suspends salivary digestion and retards the digestion of starches.
Why is it recommended to avoid vinegar in salad dressings?
You may have fruit, if you are hungry, three hours after lunch or dinner.
How often should you eat fruit after a meal?
A protein, as it inhibits the digestion of proteins.
What is recommended to avoid eating with avocado?