Cells	are	created	and	maintained	by	extremely	complex	actions	and
interactions,	but	nature	takes	care	of	that	complexity. Your	job	is	rather	simple:
Make	certain	that	your	cells	obtain	what	they	need. Choosing	health	means
learning	how	to	supply	your	cells	with	what	they	need	while	keeping	them	free
of	what	they	don’t	need. Cells	have	great	powers	to	take	care	of	themselves	and
to	repair	themselves—to	stay	healthy—unless	they	are	overwhelmed	by	poor
diets,	unhealthy	habits	or	environmental	hazards. Your	daily	choices	determine
whether	your	cells	stay	healthy	or	get	sick.We	are	ready	to	begin	our	journey	through	the	cells	of	your	body. Picture	that
we	have	traveled	to	the	largest	industrial	park	you	can	imagine. Around	the	park
is	a	security	wall	designed	to	keep	out	intruders,	to	prevent	the	loss	of	essential
materials,	and	to	regulate	the	passage	of	materials	in	and	out	of	the	park. Inside
the	park	are	powerhouses	designed	to	make	the	energy	necessary	to	keep	the
park	working. These	powerhouses,	in	turn,	require	fuel,	oxygen	and	other
essentials	on	a	round-the-clock	basis	in	order	to	do	their	jobs. Also	inside	the	park	are	different	factories	and	manufacturing	plants	that
require	a	continuous	supply	of	energy	and	raw	materials	in	order	to	meet	their
daily	quota	of	finished	products. Coordinating	all	these	activities	are	computer
and	communication	systems	that	regulate	the	delivery	of	raw	materials	and	the
removal	of	wastes,	as	well	as	the	production,	storage	and	distribution	of	finished
products. All	of	these	systems	are	based	upon	a	set	of	design	blueprints
containing	all	the	information	necessary	to	build	a	new	park. You	have	just	toured	the	human	cell. Each	cell	has	a	wall—	the	membrane—
whose	purpose	is	to	keep	out	toxins,	bacteria,	viruses	and	other	harmful
substances,	while	still	allowing	nutrients	to	reach	inside	where	they	are	needed. The	membrane	also	prevents	healthy	and	necessary	substances	from	leaking	out
of	the	cell,	while	still	allowing	waste	products	to	be	excreted. Powerhouses	in
the	cell	create	energy	and	manufacturing	plants	make	the	finished	products	your
body	needs,	such	as	neurotransmitters,	hormones	and	antibodies. Your	cells	also
have	electrical	and	communication	systems	that	help	to	keep	everything	working
in	balance. Cells	have	many	important	jobs	to	perform	during	every	second	of
every	day;	anything	that	interferes	with	these	tasks	is	a	threat	to	health. Every	day	hundreds	of	billions	of	cells	need	to	be	replaced. Building	a	new
cell	requires	a	long	list	of	raw	materials,	similar	to	building	a	new	car	or	a
computer. If	even	one	part	is	missing,	the	product	will	be	defective,	and	if	many
parts	are	missing,	malfunction	is	guaranteed. As	each	new	cell	is	created,	you	are
choosing	either	health	or	disease,	depending	on	whether	the	new	cells	you	are
building	are	healthy	or	not. You	make	this	choice	when	you	order	at	a	fast-food	drive-up	window,	when
you	stay	up	too	late,	when	you	spray	cleaning	products	around	your	house,	when
you	take	your	daily	vitamin	supplement	or	when	you	choose	to	take	no
supplements. Making	a	single	bad	choice	here	and	there	is	generally	not	a
problem,	but	when	you	consistently	make	bad	choices,	daily	living	can	wear
down	your	tissues	faster	than	they	can	be	repaired	or	replaced.Building	and	Operating	Healthy	Cells
To	be	healthy,	each	day	old	cells	must	be	replaced	with	new	ones	and	each
must	perform	all	of	its	intended	functions. Do	you	know	what	raw	materials	you
need	to	build	healthy	cells? Are	you	eating	the	right	foods—foods	whose
calories	are	packed	with	the	building	blocks	required	to	make	healthy	new	cells? Does	anyone	really	believe	it	is	possible	to	build	healthy	cells	from	coffee,
donuts,	white	bread,	pasta,	potato	chips,	french	fries	and	ice	cream? How	many
of	the	raw	materials	necessary	to	build	and	operate	healthy	cells	do	these	foods
contain? The	answer	is	not	many,	which	is	one	reason	that	we	have	so	much
disease. A	chronic	shortage	of	vitamins,	minerals,	water,	oxygen	or	other	nutrients
causes	your	cells	to	malfunction. You	may	be	unaware	this	malfunction	is
happening,	particularly	at	the	early	stages,	but	a	chronic	shortage	of	even	one
nutrient	eventually	makes	you	sick. When	shortages	are	chronic,	the	body	stops
repairing	and	self-regulating;	cells	then	deteriorate	into	a	diseased	state	or	die. Building	healthy	cells	starts	in	a	mother’s	womb. If	an	embryo	suffers	from	a
shortage	of	building	materials	or	the	presence	of	toxins,	a	child	born	with	birth
defects	may	be	the	result. During	pregnancy,	certain	parts	of	the	fetus	are	being
constructed	during	specific	weeks—such	as	the	brain	and	nervous	system,	the
circulatory	system	and	the	digestive	system. If	essential	raw	materials	are
unavailable	at	that	crucial	time	or	toxins	are	present,	any	of	these	systems	can	be
affected,	perhaps	manifested	as	heart	defects,	digestive	problems,	lower	I.Q.,
attention	deficit	disorders	and	so	on. We’re	not	talking	about	genetic	defects
here,	but	defects	that	result	from	building	a	baby	in	an	unhealthy	environment. In	extreme	situations,	the	construction	process	simply	shuts	down	and	the	fetus
is	naturally	aborted—an	ever-increasing	occurrence	in	our	society. A	newborn	baby’s	health	is	the	product	of	the	genetic	material	from	the
parents	
and	
the	supply	of	building	materials	and	presence	of	toxins	(from	the
mother)	during	gestation. People	wrongly	assume	that	genetics	by	itself	explains
the	health	or	disease	of	their	child. Congenital	defects	(those	present	at	birth)	are
not	necessarily	the	result	of	genetics. For	example,	the	December	2001	issue	of
Lancet	
reported	a	study	regarding	supplemental	vitamins	taken	during
pregnancy. Mothers	who	had	taken	both	folic	acid	and	iron	supplements	during
pregnancy	gave	birth	to	children	who	were	60	percent	less	likely	to	develop	the
most	common	form	of	childhood	leukemia. Eating	right	is	especially	important
for	expecting	moms. Like	any	disease,	leukemia	doesn’t	“just	happen.”	The
quality	of	the	cells,	tissues	and	systems	a	baby	is	born	with	has	a	lifelong	effect. Whether	caused	by	nutritional	deficiency	or	toxic	exposure,	trouble	can	beginwhen	your	cell	factories	are	supposed	to	be	making	something	but	are	not
making	enough	or	have	shut	down. If	cell	factories	are	unable	to	make	sufficient
antibodies,	we	become	susceptible	to	infections. When	cell	factories	cannot
make	sufficient	neurotransmitters,	mental	function	suffers. (Neurotransmitters
are	chemicals	generated	by	nerve	cells	that	send	information	throughout	the
nervous	system,	allowing	us	to	think,	learn	and	remember.) When	unable	to
make	sufficient	hormones,	communications	and	self-regulation	are	disrupted. Hormones	are	chemicals	produced	by	specialized	cells	that	travel	through	the
blood	and	lymph	systems	to	bring	messages	to	other	parts	of	the	body. Blood
sugar	level,	for	instance,	is	balanced	primarily	by	two	hormones,	both	produced
by	specialized	cells	in	the	pancreas. Although	each	cell	is	a	living	entity	unto	itself,	bodily	systems	can	only	be
regulated	and	controlled	when	cells	are	able	to	communicate	effectively	with
each	other. Impaired	cellular	communications	is	one	of	the	most	basic	common
denominators	of	disease,	no	matter	how	the	disease	happened	or	what	it	is
called. Cellular	communication	and	feedback	systems	regulate	everything	from
body	temperature	to	immunity	to	movement. When	these	systems	break	down
gradually,	as	they	often	do	in	disease,	we	may	not	notice. We	are	more	familiar
with	sudden	and	severe	breakdowns	in	bodily	communication,	such	as	spinal
injuries	that	cause	paralysis. We	fail	to	recognize	how	subtle	communication
breakdowns	precipitate	chronic	and	terminal	health	problems. Each	time	you	order	at	a	restaurant,	each	time	you	reach	into	your	cabinet	for
cooking	oils,	each	time	you	plan	your	day’s	meals,	you	are	basically	deciding
whether	you	will	build	strong	cells	or	weak	ones. It	really	is	that	simple. The
choice	is	yours	to	make. Are	you	going	to	maintain	your	body	or	let	it	fall	apart? Toxins	Shut	Systems	Down
A	variety	of	toxic	chemicals	and	metals	can	damage	cells. Like	grains	of	sand,
toxins	can	jam	cellular	machinery	and	even	cause	entire	cell	factories	or
powerhouses	to	shut	down. Many	toxins	disable	enzymes,	which	are	necessary	for	the	chemical	reactions
that	make	our	lives	possible. The	number	of	chemical	reactions	required	to	make
life	possible	is	astonishing;	in	a	cell,	an	estimated	6	trillion	such	reactions	take
place	every	second. Enzymes	make	these	reactions	possible. About	two	thousand
kinds	of	enzymes	have	been	identified,	and	they	are	manufactured	by	our	cells	to
accomplish	a	variety	of	tasks. Enzymes	act	as	little	machines,	putting	things
together	or	taking	them	apart	at	amazingly	high	speed. Without	functioningenzymes,	cell	factories	and	assembly	lines	shut	down. The	kind	of	enzymes	a	particular	cell	manufactures	distinguishes	and
determines	what	kind	of	cell	it	is	(for	example,	a	nerve	cell	or	a	muscle	cell). Enzymes	serve	a	variety	of	purposes	and	must	be	constructed	with	many
different	nutrients. Enzymes	contain	essential	mineral	atoms,	such	as	zinc,
magnesium,	iron	and	chromium. If	these	building	materials	are	not	present	in
sufficient	quantity,	enzyme	function	(and	therefore	cell	function)	is	impaired. Take	zinc,	for	example. The	retina	contains	enzymes	constructed	with	zinc	and
is	a	zinc-rich	tissue. If	you	do	not	have	enough	zinc	in	your	diet,	your	retina	and
other	zinc-rich	tissues,	such	as	the	prostate,	will	be	impaired	before	obvious
effects	are	noticed	elsewhere	in	the	body. Night	blindness	and	malfunctioning
prostates	are	common	symptoms	of	zinc	deficiency. However,	even	if	dietary	zinc	is	adequate,	but	this	nutrient	is	replaced	in	the
enzyme	by	a	toxic	metal—such	as	mercury,	arsenic,	cadmium	or	lead—the
presence	of	this	toxin	disables	the	enzyme	and	causes	disease. Toxic	heavy
metals	are	a	prime	example	of	how	toxins	can	cause	cellular	malfunction,	and
our	bodies	contain	hundreds	of	times	more	toxic	metals	than	they	did	in	our
ancestors	a	century	ago. Mercury	is	a	toxic	heavy	metal	that	we	are	commonly
exposed	to	from	dental	work—amalgam	fillings	contain	mercury. Municipal
water	supplies	contain	toxins	such	as	aluminum,	fluoride	and	arsenic. Even	in
trace	amounts,	these	toxins	can	deactivate	enzymes	and	impair	vital	bodily
systems. They	can	cause	our	systems	to	shut	down. They	must	be	avoided. Building	and	using	enzymes	properly	is	an	essential	part	of	good	health,	as
enzyme	dysfunction	is	a	common	denominator	of	disease. Maintaining	proper
enzyme	balance	is	one	reason	to	eat	fresh	organic	foods. Organic	produce	is
richer	in	the	vitamins	and	minerals	that	enable	us	to	build	enzymes	and
coenzymes,	and	it	is	less	toxic,	too. Enzyme	function	can	also	be	enhanced	with
high-quality	dietary	supplements. The	First	Line	of	Defense
A	cell’s	first	line	of	defense	against	disease	is	the	cell	membrane,	the	security
wall	that	surrounds	the	cell	and	carries	out	many	important	functions. Healthy
membranes,	built	from	appropriate	materials,	protect	cells	from	harmful	invaders
—	including	viruses. Malfunctioning	membranes	allow	bacteria,	viruses,	toxins
and	other	harmful	substances	to	damage	cells. The	presence	of	poorly
constructed	cell	membranes	formed	from	poor	diets	is	one	of	the	biggest	reasons
that	almost	all	Americans	get	sick.The	cell	membrane	controls	everything	that	goes	into	and	out	of	a	cell. Making	certain	that	only	the	right	things	go	in	and	out	of	the	cell	is	a	critical	and
complex	task	that	only	can	be	accomplished	when	the	cell	membrane	is
constructed	correctly. The	membranes	that	surround	each	of	the	trillions	of	cells
in	your	body	are	made	mostly	of	fats	and	oils. Membranes	constructed	out	of	the
wrong	fats	and	oils	do	not	function	properly,	which	is	a	problem	for	most
Americans. For	example,	diets	with	excessive	amounts	of	saturated	fats,	which
are	rigid	molecules,	create	rigid	cell	membranes	that	lack	necessary	elasticity. Catastrophic	failures,	such	as	ruptured	blood	vessels	and	torn	muscles	and
tendons,	can	occur	in	tissues	made	from	these	rigid	cells. Cell	membranes	are	made	primarily	of	fatty	molecules	called	phospholipids. Special	kinds	of	oils	called	essential	fatty	acids	(EFAs)—omega-3s	and	omega-
6s—are	used	to	create	the	phospholipids	in	cell	membranes. These	oils	are
essential	because	your	body	is	unable	to	produce	them;	these	oils	must	be
obtained	through	diet. An	overwhelming	majority	—some	estimate	as	much	as
90	percent—of	the	U.S.	population	may	be	deficient	in	the	correct	assortment	of
essential	fatty	acids. When	the	correct	raw	materials	are	lacking,	the	body	makes
cell	membranes	out	of	whatever	raw	materials	are	available. These	materials
include	the	hydrogenated	oils	found	in	margarine,	vegetable	shortening,	baked
goods	and	breakfast	cereals;	the	saturated	fats	from	meat	and	dairy	products;	and
the	trans-fatty	acids	found	in	processed	salad	and	cooking	oils. Cell	membranes
built	from	these	inappropriate	fats	and	oils	cause	the	membrane	and	the	entire
cell	to	malfunction. For	example,	building	a	cell	membrane	from	hydrogenated	oils	impairs	the
passage	of	oxygen	into	the	cell,	and	oxygen-deficient	cells	become	cancerous. None	of	us	would	build	a	house	with	cardboard	walls. Why,	then,	do	we	build
our	cell	membranes—our	first	line	of	defense	against	disease—out	of	junk
materials	like	margarine,	vegetable	shortening	and	supermarket	oils? Modern
diets	fail	to	supply	adequate	amounts	of	the	correct	essential	fatty	acids. I
recommend	supplementation	with	high-quality	essential	fatty	acids	and	fish	oils
(see	appendix	C). Weak	and	Rusty
To	be	healthy,	cells	must	be	supplied	with	adequate	amounts	of	antioxidants. Cell	membranes	and	the	factories	and	powerhouses	inside	of	cells	can	be
damaged	from	oxidation	via	free	radicals. Picture	how	oxidative	damage	(rust)
would	cause	the	Golden	Gate	Bridge	to	disintegrate	were	it	not	painted	with	a
protective	coating	each	year. Currently,	our	bodies	are	immersed	in	a	sea	ofhighly	reactive	chemicals—	such	as	ozone	in	urban	air	and	chlorine	in	tap	water
—that	create	oxidative	damage	to	our	bodies. You	likely	have	heard	reports
about	antioxidants	(such	as	vitamins	A,	C	and	E)	and	how	they	protect	us	against
free	radical	damage. Free	radicals	damage	our	cells	just	like	rust	corrodes	metal. Free	radicals	have
unpaired	electrons. Electrons,	which	travel	in	pairs,	are	charged	particles
orbiting	around	the	nucleus	of	atoms. An	unpaired	electron	aggressively	seeks	a
mate,	trying	to	“grab”	an	electron	from	something	else,	perhaps	a	molecule	that
is	performing	an	important	job	in	one	of	your	cell	membranes. Once	the	electron
is	grabbed,	that	molecule	can	no	longer	perform	its	job	properly;	furthermore,
the	molecule	now	becomes	a	free	radical	itself,	aggressively	seeking	its	own
electron	mate. The	subsequent	chain	reaction	can	result	in	serious	cellular
damage	commonly	associated	with	aging	and	disease,	unless	the	body’s	tissues
are	rich	with	antioxidants	that	can	stop	hazardous	chain	reactions	as	soon	as	they
begin. Free	radicals	are	naturally	produced	as	we	metabolize	oxygen. Free-radical
chain	reactions	are	constantly	being	produced	and	stopped	inside	your	body. Cells	were	designed	to	cope	with	these	reactions,	but	not	of	the	magnitude	that	is
present	today. For	example,	chlorine,	a	highly	oxidizing	gas	put	in	municipal	tap
water,	can	easily	damage	our	skin	and	lungs. Taking	a	shower	in	chlorinated
water	is	like	stepping	into	a	chlorine	gas	chamber—a	health	hazard	of	which
most	people	are	totally	unaware. We	can	make	choices	to	protect	our	cells,	but
first	we	need	to	know	the	source	of	the	damage. Today,	we	expose	ourselves	to	free-radical	damage	from	chemicals	to	which
our	biological	ancestors	were	never	exposed. Our	modern	environment	is	filled
with	substances	that	cause	free	radicals	to	form,	such	as	ozone,	chlorine,
pesticides,	tobacco	smoke,	petroleum	byproducts,	synthetic	perfume	and	many
others. We	need	more	antioxidant	protection	than	ever,	because	we	are	exposed
to	so	many	more	free	radicals. The	problem	is	that	the	need	for	antioxidant
nutrients	is	up	while	the	supply	in	our	diet	is	down. To	avoid	the	weak	and	rusty	body—to	slow	the	aging	process	and	keep
disease	at	bay—the	sensible	solution	is	to	stop	the	free-radical	damage. The
necessities	are	simple:	a	diet	rich	in	antioxidant	nutrients	along	with	antioxidant
supplements,	and	clean	food,	water	and	air. None	of	these	ideas	are	new,	but
what	people	don’t	understand	is	why	they	are	important. If	you	allow	free
radicals	to	damage	your	cells—to	allow	them	to	become	weak	and	rusty—your
body	ages	faster	and	becomes	vulnerable	to	disease.Salt	Is	Often	at	Fault
To	be	healthy,	the	nutrients	in	cells	must	be	in	proper	balance. Upsetting	the
natural	balance	of	chemicals	inside	a	cell	causes	the	cell	to	malfunction,	which	is
what	is	happening	to	the	balance	of	sodium	and	potassium	in	our	cells. Over	the
past	one	hundred	years,	our	diets	have	changed	dramatically,	increasing	the
amount	of	sodium	and	decreasing	the	amount	of	potassium	in	our	diet,	thus
reversing	the	natural	balance. Modern	food	manufacturers	add	lots	of	salt
(sodium	chloride)	to	their	products,	while	modern	diets	do	not	include	enough
potassium-rich	foods	such	as	fresh	fruits,	vegetables,	whole	grains	and	legumes. When	our	genes	were	evolving,	human	diets	contained	little	sodium	and	a	lot	of
potassium. For	example,	eating	an	apple	provides	only	1	mg	of	sodium,	but	310
mg	of	potassium. Eating	a	piece	of	modern	apple	pie	provides	110	mg	of	sodium
and	only	80	mg	of	potassium,	a	drastic	change. Salt-rich	diets	force	excess	sodium	into	cells,	disturbing	the	normal	and
healthy	sodium/potassium	balance. Among	other	problems,	excess	sodium
interferes	with	cellular	energy	production,	causing	fatigue. Sodium	attaches
itself	strongly	to	water	molecules,	so	when	more	sodium	goes	into	the	cells,	so
does	more	water. Water	retention	elevates	blood	pressure	and	causes	weight
gain. Dietary	salt	contributes	to	an	increased	incidence	of	cancer	and	metastasis,
cardiac	disease,	stroke,	kidney	disease,	bronchial	problems	and	kidney	stones. By	avoiding	processed	and	packaged	foods,	most	of	our	excess	dietary	sodium
can	be	eliminated. An	Important	Litmus	Test
Healthy	cells	must	have	the	correct	pH. In	addition	to	the	dangerous
imbalance	of	sodium	and	potassium,	our	modern	lifestyles	and	diets	have
detrimental	effects	on	another	critical	balance:	the	pH	of	our	cells. Commercials
commonly	tout	“pH	balanced”	shampoos	for	our	hair,	and	most	of	us	remember
the	litmus	paper	tests	from	our	chemistry	sets	or	grade-school	experiments—
those	tiny	sheets	of	paper	that	turn	pink	or	blue	based	on	pH. Cells	must
maintain	proper	pH	balance,	and	our	food	choices	affect	that	balance. The	pH	is	a	measurement	of	acidity	or	alkalinity. On	the	pH	scale,	7	is
neutral;	0	to	7	is	acidic,	and	7	to	14	is	alkaline. The	normal	pH	inside	of	a	cell	is
about	7.4,	which	is	slightly	alkaline. Maintaining	normal	pH	in	the	fluid	inside
the	cell	as	well	as	in	other	body	fluids	is	critical	for	keeping	body	systems
functioning	normally. Most	of	the	chemical	reactions	in	the	body,	including	the
production	of	energy,	occur	most	efficiently	in	an	alkaline	environment. The
enzymes	involved	in	these	reactions	are	pH	sensitive	and	only	function	within	anarrow	pH	range;	pH	level	affects	other	vital	operations,	such	as	the	transport	of
substances	through	cell	membranes. You	can	monitor	your	acid/alkaline	levels
by	using	pH	paper	(see	appendix	C). Modern	diets	often	cause	cellular	pH	to	drop	below	7.0,	into	the	acidic	range. (Cells	also	can	become	too	alkaline,	but	excessive	acidity	is	most	common.) A
cell	that	becomes	too	acidic	is	said	to	have	intracellular	acidosis. Acidosis,	an
extremely	serious	condition,	is	one	of	the	common	factors	present	in	many
manifestations	of	disease. The	more	acidic	a	cell	becomes,	the	more	impaired	its
function. At	very	high	acidic	levels,	the	cell	will	die. Herman	Aihara,	author	of
Acid	and	Alkaline,	
says	that	“one	of	the	important	causes	of	cancer—	and	other
degenerative	diseases—is	the	cumulative	effect	of	the	acidic	condition	of	body
fluid.”
How	do	cells	become	too	acidic? Different	foods	have	different	effects	on	our
pH. Ideally,	we	should	consume	only	foods	that	maintain	proper	cellular	pH. Instead,	we	consume	a	diet	high	in	foods	that	have	an	acidic	effect,	such	as
sugar,	soft	drinks,	white	flour	(pasta	and	bread),	excessive	protein	and	salt. Consumption	of	these	foods,	which	deplete	the	body	of	alkaline	materials,	has
skyrocketed	over	the	past	few	generations. Because	acidosis	is	such	a	threat,	the	body	tries	to	prevent	it	by	using	its	own
alkaline	minerals	(such	as	calcium	and	magnesium)	leached	from	the	bones	and
teeth,	leading	to	dental	problems	and	osteoporosis. By	contrast,	fresh	and
unprocessed	foods,	rich	in	alkaline	minerals,	help	keep	pH	within	normal	limits. For	this	reason,	among	others,	most	of	our	calories	should	come	from	fresh,
unprocessed	vegetables,	fruits,	beans	and	whole	grains. Concerned	about	your	pH? Measure	the	pH	of	your	first	morning	urine	before
eating. This	test	offers	an	indicator	of	your	cellular	pH	and	can	be	used	to
monitor	changes	as	you	work	to	normalize	your	pH. First	morning	urine	should
be	in	the	range	of	6.5	to	7.5. If	readings	fall	below	6.5,	you	are	too	acidic. Occasional	readings	above	7.5	are	normal,	but	consistent	readings	above	7.5	are
an	indication	of	tissue	breakdown,	and	a	pH	over	8.0	is	a	serious	matter. Fatigue
is	often	reflected	in	an	acidic	pH. Why	Am	I	So	Tired? Fatigue	is	one	of	the	most	common	complaints	made	to	physicians	today. During	the	onset	of	my	own	illness,	the	first	thing	I	noticed	was	fatigue. I	simply
did	not	have	the	energy	I	had	been	accustomed	to	having. So	many	people—
epidemic	proportions,	actually—are	tired	and	lack	energy,	but	they	do	not	knowwhat	to	do	about	it. Indeed,	when	I	told	my	doctor	about	my	fatigue,	he	told	me
it	was	the	result	of	aging. In	truth,	the	fatigue	had	nothing	to	do	with	growing
older	and	everything	to	do	with	becoming	sicker. All	cells	require	energy	to	function. Your	cellular	powerhouses	use	enzymes
to	turn	carbohydrates,	fatty	acids	and	amino	acids	into	energy	the	body	is	able	to
use. Fatigue	occurs	because	the	body’s	energy	production	systems	have	been
impaired. The	powerhouses	(called	
mitochondria
)	may	not	be	receiving
sufficient	fuel	or	oxygen,	may	have	been	damaged	by	free	radicals,	may	have	the
wrong	pH,	or	may	have	their	enzymes	disabled	by	toxic	chemicals. The	high-
energy	compounds	made	by	the	powerhouses,	such	as	ATP	(adenosine
triphosphate),	are	made	in	large	quantities	when	we	sleep,	which	is	one	reason
that	an	under-rested	person	functions	poorly	and	lacks	energy. Don’t	Blame	Your	Parents
Genes	are	the	blueprints	for	the	structure	and	function	of	every	cell	in	our
bodies. Although	we	inherit	genes	from	our	parents,	how	we	maintain	and	care
for	our	genes	determines	how	well	our	cells	work. Over	a	lifetime,	to	some
degree,	genes	deteriorate	and	mutate	naturally,	but	what	we	must	focus	on	are
man-made	free	radicals	that	accelerate	or	distort	this	natural	process. Minimizing
the	damage	is	crucial;	important	steps	are	to	avoid:	radiation	from	medical	X
rays	and	other	sources,	environmental	chemicals,	prescription	and	recreational
drugs,	alcohol,	tobacco	smoke	and	even	char-broiled	meat. Minimizing	the
damage	also	means	protecting	genes	with	good	nutrition—particularly	foods
containing	ample	antioxidant	nutrients	such	as	vitamins	A,	C,	E	and	the	mineral
selenium. Many	people	assume	that	“bad	genes”	or	a	family	history	of	disease
predestines	them	to	be	sick. In	truth,	while	genetic	predispositions	do	put	a
person	at	risk	for	disease,	what	a	person	chooses	to	do	to	protect	the	health	of
their	cells	and	genes	plays	a	more	important	role	in	whether	or	not	disease
develops. Choices,	rather	than	genetic	inheritance,	are	the	key. We	must	focus
on	how	we	play	the	game,	not	the	cards	we	were	dealt;	what	we	eat,	what	we	do
and	what	we	are	exposed	to	determines	how	healthy	we	will	be. Learning	a	New	Way
Unfortunately,	a	common	medical	response	to	a	diseased	organ	is	to	remove	it
surgically. Before	taking	such	a	drastic	action,	why	not	give	the	cells	that	makeup	that	organ	what	they	need,	keep	them	free	of	what	they	do	not	need	and
restore	the	organ	to	health? Modern	lifestyles—diets	and	toxins—create	the	formulas	for	cellular
malfunction	and	disease,	yet	traditional	medical	practices	ignore	them. How
often	have	you,	a	friend	or	a	relative	consulted	a	physician	and	been	given	a
diagnosis	or	treatment	but	were	not	asked	even	one	question	about	how	you	care
for	or	neglect	your	body? Not	asked	even	one	question	about	what	you	eat,	what
harmful	substances	invade	your	environment	or	how	you	live	your	life	in
general? More	commonly	you	are	asked	about	symptoms	alone. Traditional
medicine	does	not	make	us	healthy	and,	worse	yet,	can	make	us	sick	and
promote	our	death. Drugs,	surgeries	and	other	medical	procedures	that	disregard
the	causes	of	disease—not	fixing	the	problems	inside	the	cells	and	instead
addressing	symptoms—	can	never	cure	the	disease. Disease	is	not	about
“diseases,”	it	is	about	cells;	diagnoses	and	treatments	should	always	reflect	this
approach. The	battle	between	sickness	and	health	takes	place	within	every	cell	in	your
body. Choosing	healthy	cells	means	following	each	of	the	six	pathways	in	a
positive	direction;	let	us	move	on	to	the	first	of	the	six:	the	nutrition	pathway.5
T
HE	
N
UTRITION	
P
ATHWAY
“The	well-nourished	American	is	a	myth. Despite	the	high
level	of	education	and	the	abundance	of	available	food,
many	people	make	poor	food	choices	and	are	badly
nourished. . . . [T]he	average	human	diet,	nutritionally	unfit
for	rats,	must	be	equally	unsatisfactory	or	even	more	so	in
meeting	human	needs.”
Carl	Pfeiffer,	M.D.,	Ph.D. Mental	and	Elemental	Nutrients
M
eet	Elizabeth. For	eight	years	Elizabeth	has	waged	a	losing	battle	against
chronic	fatigue. She	suffers	from	painful	arthritis	(with	measurable	bone	loss	in
one	shoulder),	and	she	takes	powerful	pain	medications	daily. Overwhelming
exhaustion,	coupled	with	the	pain,	prevent	her	from	working	or	participating	in
meaningful	activity. She	has	seen	numerous	medical	doctors	and	alternative
practitioners,	but	she	is	not	improving. After	hearing	me	speak	at	a	chronic	fatigue	support	group,	Elizabeth	reached
out	for	my	help. Within	a	few	months	Elizabeth’s	pain	was	gone	and	her	energy
was	soaring. A	year	later,	she	returned	to	work,	at	a	six-figure	income. “Raymond	gave	me	back	my	life,”	she	tells	friends. In	reality,	I	simply	taught
her	how	to	give	her	cells	the	nutrients	they	were	desperately	missing. Even	more
simply,	I	taught	Elizabeth	how	to	shop	for	food,	prepare	meals	and	find	high-
quality	vitamin	supplements. Simple,	essential	and	life-saving. To	become	healthier,	Elizabeth	began	to	consume	more	nutritious	foods,	eat
more	raw	foods	and	fewer	cooked	ones. She	was	careful	about	which	foods	to
combine	together. She	cut	back	on	sugar,	white	flour,	hydrogenated	oils	and
milk	products,	as	well	as	coffee. These	choices	literally	made	Elizabeth	a
changed	woman;	her	whole	life	and	health	were	turned	around	by	improving	the
chemistry	inside	her	cells. Her	fatigue	and	arthritis	pain	gradually	disappeared,
and	she	actually	repaired	much	of	the	damaged	bone	tissue	in	her	arthritic
shoulder. In	various	forms,	Elizabeth’s	story	of	declining	health	is	played	out	millions
of	times	each	day	in	this	country. Few	Americans	go	to	bed	hungry,	but	almost
all	Americans	go	to	bed	malnourished,	some	severely	so. This	concept	may	be
difficult	to	accept	because	we	typically	envision	malnourished	third-worldpeople	with	distended	bellies	and	listless	eyes. In	truth,	“well-fed”	Americans,
including	those—or	perhaps	especially	those—who	are	overweight,	are
“starving”	for	the	kinds	of	food	needed	to	become	and	stay	healthy. Most	of	us	eat	the	wrong	foods. I	call	them	“make-believe”	foods	that	do	not
meet	the	needs	of	our	cells. In	fact,	90	percent	of	the	typical	American	food
budget	is	spent	on	make-believe	foods. Most	of	us	spend	lots	of	money	and	lots
of	time	shopping	for	and	preparing	meals	that	are,	in	small	and	large	ways,
killing	our	cells,	creating	disease	and	shortening	our	lives. We	shop	in	supermarkets	full	of	empty-calorie	foods. We	buy	foods	that	have
been	so	mishandled	that	they	no	longer	offer	the	nutrition	we	think	we	are
buying. We	prepare	and	cook	our	foods	in	ways	that	destroy	their	nutritional
value. Nearly	all	of	us—from	junk-food	junkies	to	“health-conscious”
consumers—are	being	misled	into	believing	that	low-fat	products	and	typical
supermarket	meat	and	produce	can	build	a	healthy	diet. Consider:
•	Too	much	of	our	diet	is	created	from	an	officially	approved	“Big	Four”
list	of	foods	that	fail	to	nurture	our	bodies	and	also	create	toxins	that	sicken
us. The	Big	Four? Sugar,	white	flour,	processed	oils	and	milk	products. Even	foods	touted	as	“healthy,”	such	as	multi-grain	breads,	usually	contain
impoverished	flour. •	We	eat	the	cells	of	unhealthy	plants	and	animals,	which	cannot	create
healthy	cells	in	our	body. Pigs	and	other	livestock	are	fed	toxic	diets. Chemicals	used	during	growing,	harvesting,	processing,	transporting	and
storing	diminish	nutrients	in	produce. In	no	way	can	such	food	support	our
cell	chemistry. •	Too	little	of	our	food—virtually	none	for	many	people—is	eaten	raw. Cooking	damages	foods’	nutritional	values. Some	cooking	methods,
particularly	those	that	use	high	heat	or	that	char	foods,	create	powerful
mutagens	and	carcinogens. •	Handling	and	preparation	methods—from	extended	storing	of	foods	in	a
refrigerator	or	freezer	to	chopping	and	mashing—rob	foods	of	many
nutrients	such	as	vitamins	and	minerals	that	we	believe	we	are	consuming. The	average	person	preparing	a	meal	damages	and	destroys	the	power	of
the	food,	even	food	the	individual	considers	to	be	“fresh.”
•	Commercial	practices	used	to	supply	food	from	farms	to	supermarkets	are
overwhelmingly	destructive. Produce	is	often	harvested	before	it	is	ripe,
stored	for	long	periods	of	time	and	subjected	to	harmful	methods	to	ripen	or
color	it	artificially	for	presentation	in	the	“fresh”	produce	section	of	the
supermarket. Some	of	this	produce	has	lost	nearly	all	of	certain	vitaminsand	minerals	by	the	time	it	rolls	down	the	supermarket	checkout	lines,	let
alone	by	the	time	we	eat	it. •	The	way	we	eat	our	foods—even	how	we	chew—often	prevents	us	from
realizing	the	best	nutrition,	even	from	good	diets. We	also	eat	the	wrong
combinations	of	foods,	which	interfere	with	effective	digestion. •	Most	of	the	vitamin	and	mineral	supplements	sold	today	are	of	poor
quality	and	not	worth	what	you	pay	for	them. They	do	not	provide	us	with
the	nutrients	we	think	we	are	buying. Starvation	on	a	Full	Stomach
According	to	the	
State	of	the	World	2000	
report	from	the	Worldwatch
Institute,	the	world	is	in	the	midst	of	a	nutrition	crisis. In	the	developed
countries,	1.2	billion	people,	including	most	Americans,	are	now	“starving”	and
undernourished	because	they	are	overfed	with	too	much	of	the	wrong	foods. The
average	American	diet	does	not	support	the	biological	needs	of	human	cells. We
try	to	achieve	the	impossible:	We	try	to	maintain	health	while	eating	a	diet	that
cannot	provide	health. Although	our	stomachs	may	be	full	(and	our	bellies	are
fat),	malnutrition	is	our	leading	cause	of	disease. Ultimately,	any	level	of	malnutrition	creates	susceptibility	to	disease. However,	when	we	suffer	health	problems	as	a	result	of	poor	nutrition,	almost
always	we	blame	our	illnesses	on	aging	or	on	faulty	genes	rather	than	on	its	true
cause. We	are,	indeed,	what	we	eat. That	cliché	should	guide	all	choices	we	make
about	the	foods	we	consume. The	average	person,	however,	is	poorly	informed
and	confused	about	what	to	eat,	how	to	eat	and	what	to	avoid. Misinformation
tossed	about	by	food	manufacturers	and	even	by	physicians	overwhelms	the
consumer. Few	people	truly	understand	how	food	helps	or	fails	to	keep	them
healthy. Food	manufacturers	nearly	always	favor	qualities	such	as	shelf	life,	taste,
appearance	and	marketability	over	nutrition	and	health. Physicians,	who
typically	lack	nutrition	education	themselves,	usually	tell	us	that	a	standard	diet
gives	us	all	the	nutrition	we	need. With	such	misinformation,	we	tend	to	make
irrational	and	harmful	decisions. A	diet	that	focuses	on	anything	other	than
meeting	the	nutritional	needs	of	cells	allows	your	body	to	get	sick. The	four	worst	food	choices,	comprising	the	bulk	of	the	average	American	diet
and	disastrous	to	the	health	of	our	population	are:1.	sugar
2.	white	flour
3.	processed	oils
4.	milk	products
Consuming	these	foods,	especially	as	a	large	part	of	the	diet	and	over	time,	is
virtually	guaranteed	to	cause	disease. They	provide	little	nutrition	and	are	toxic
as	well. If	every	American	were	to	stop	eating	these	“foods,”	our	epidemic	of
chronic	diseases	would	decline	dramatically. Problematic	in	their	own	right,	the
real	harm	caused	by	these	four	food	failures	comes	from	the	fact	that	we	eat
them	repeatedly,	day	by	day,	meal	by	meal. As	highly	as	we	might	think	of	ourselves,	on	a	physical	level	we	are	nothing
more	than	an	organized	mass	of	about	75	trillion	cells,	all	constantly	demanding
nutrients. If	we	consistently	choose	the	Big	Four—sugar,	white	flour,	processed
oils,	milk	products	or	foods	containing	these	as	ingredients—we	cannot	hope	to
meet	the	needs	of	our	hungry	cells. Every	single	time	you	choose	an	organic,
fresh,	unprocessed	food	instead	of	one	of	the	Big	Four,	you	are	doing	your	cells
(and	yourself)	a	great	service. Let	us	have	a	closer	look	at	the	Big	Four. Sugar	Wreaks	Havoc
If	you	make	only	one	change	in	your	diet,	let	it	be	to	eliminate	or	at	least
reduce	your	intake	of	sugar. People	in	our	society	eat	an	enormous	amount	of	sugar—	probably	far	more
than	you	realize. As	is	often	the	case,	our	perspective	is	the	real	problem;	we	are
so	familiar	with	sugar	that	we	do	not	think	of	it	as	a	serious	health	threat. Furthermore,	because	in	one	form	or	another	sugar	is	contained	in	an	enormous
number	of	processed	foods,	it	is	almost	impossible	to	avoid. Sugar	even	in	small	amounts	is	detrimental. Just	two	teaspoons	of	sugar	(far
less	than	a	typical	soft	drink	or	bowl	of	breakfast	cereal)	has	a	significant
hormonal	and	nutritional	impact	for	several	hours,	throwing	the	body	out	of
balance	and	into	a	state	of	biochemical	chaos. If	you	eat	sugar	morning,	noon
and	night	(as	many	people	do),	your	body	remains	in	chaos	all	day,	every	day. In
this	state	of	chaos	your	body	constantly	tries	to	restore	its	balance	but	never
quite	succeeds. Sugar	is	so	damaging	to	body	chemistry	that,	in	his	2000	book,
Fit	for	Life:	A	New	Beginning,	
Harvey	Diamond	calls	refined	sugar	“a	deadly,
virulent	poison.”
During	many	thousands	of	years	of	human	evolution,	our	ancestors	survived
fine	without	any	sugar	other	than	sugars	naturally	occurring	in	wild	fruits	andberries. Refined	sugar	is	a	comparatively	recent	invention,	and	only	very
recently	has	it	become	a	dietary	staple. In	1750,	when	it	was	first	introduced	to
North	America,	sugar	was	a	rare	and	expensive	commodity,	and	even	in	1900
the	average	person	ate	only	10	pounds	of	sugar	per	year. By	1985,	sugar
consumption	had	risen	to	124	pounds	per	year,	and	by	the	year	2000	the	average
American	ate	a	whopping	160	pounds	of	sugar	per	year! Most	of	us	cannot
comprehend	eating	this	much	sugar	because	we	fail	to	realize	that	it	is	in	almost
every	type	of	processed	food. The	average	American	now	consumes	about	one
quarter	of	his	or	her	calories	from	sugar,	and	many	children	receive	almost	half
of	their	calories	from	sugar. All	the	calories	from	sugar	are	empty	calories,	containing	virtually	none	of	the
nutrients	that	your	cells	need	so	desperately. Furthermore,	sugar	is	an
antinutrient;	
eating	sugar	drains	nutrients	from	your	body. Certain	nutrients
(which	are	present	in	raw	sugarcane	but	not	in	refined	sugar)	are	needed	for	you
to	metabolize	the	sugar. Your	body	must	obtain	these	nutrients	from	somewhere,
and	because	they	are	not	in	the	sugar	they	are	robbed	from	your	own	tissues—
thereby	depleting	your	health. Sugar	consumption	contributes	not	only	to	the	more	obvious	health	problems
such	as	diabetes	and	tooth	decay,	but	also	to	heart	disease,	osteoporosis	and
immune	dysfunction. If	you	want	to	avoid	colds	or	if	someone	in	your	family	is
“coming	down	with	a	cold,”	eliminate	sugar. Our	society	constantly	worries	about	the	relationship	between	high-cholesterol
animal	products	and	heart	disease,	yet	sugar	is	a	more	serious	cause. A	study	by
A.	M.	Cohen,	M.D.,	published	in	a	1961	issue	of	the	medical	journal	
Lancet,
reports	that	Jews	from	Yemen	were	noted	to	have	very	little	heart	disease,	even
though	the	diet	in	Yemen	is	typically	high	in	animal	fat. When	these	Jews
moved	to	Israel,	where	a	lot	of	sugar	is	common	in	the	diet,	rates	of	heart	disease
increased	dramatically. Being	an	antinutrient,	sugar	also	causes	calcium	to	be	lost	in	the	urine,	forcing
the	body	to	remove	calcium	from	the	bones	in	order	to	keep	the	blood	calcium
levels	within	normal	limits. By	taking	the	calcium	out	of	your	bones,	eating
sugar	contributes	to	osteoporosis. People	concerned	about	or	already	suffering
from	osteoporosis	should	eliminate	sugar	from	their	diet. Eating	sugar	causes	deficiencies	of	a	number	of	minerals,	including	calcium,
chromium,	magnesium	and	zinc. When	you	do	not	have	enough	minerals,	your
body	has	difficulty	producing	sufficient	digestive	enzymes	needed	for	good
digestion. Undigested	food	particles	can	enter	into	your	bloodstream,	creating
serious	problems	such	as	allergies	and	immune-deficiency	diseases. This	is	whyfoods	consumed	with	sugar	(such	as	wheat,	corn,	milk	and	eggs)	become	the
most	common	allergens. If	you	enjoy	your	foods	and	do	not	want	to	become
allergic	to	them,	learn	to	avoid	combining	them	with	sugar. In	this	modern	age	of	AIDS,	autoimmune	and	other	immune	system	diseases,
sugar	creates	special	problems. Sugar	damages	the	cells	of	our	immune	system,
creating	susceptibility	to	colds,	flu	and	other	immune-related	diseases. Sugar
also	plays	a	crucial	role	in	the	development	of	diabetes. The	mechanisms	for
controlling	blood	sugar	become	faulty	when	high	levels	of	sugar	are	present	in
the	diet. Sugar	also	causes	a	calcium/phosphorous	imbalance,	which	makes	the
body	less	capable	of	breaking	proteins	down	into	the	amino	acids	that	are
required	to	make	essential	body	chemicals. Even	traditional	doctors
acknowledge	that	sugar	causes	tooth	decay. Historically,	natives	who	had	little
exposure	to	the	civilized	world	and	refined	sugar	had	almost	no	tooth	decay. Sugar	is	bad	enough	by	itself,	but	also	it	is	a	dangerous	partner. You	should
especially	avoid	combining	sugar	with	protein	(such	as	a	sweet	dessert	after	a
steak	dinner,	or	orange	juice	with	eggs	in	the	morning). In	combination,	they
react	and	form	damaging	compounds	called	AGEs	(advanced	glycation	end
products). AGEs	may	even	form	within	your	foods	before	you	eat	them,	if	sugar
and	protein	are	cooked	together	(such	as	baked	goods	containing	eggs	and	sugar,
or	a	ham	baked	with	brown	sugar	on	top). These	AGEs	are	known	to	promote
heart	disease,	high	blood	pressure,	cataracts	and	arthritis. Eating	refined	sugar	is	destructive	to	human	health	because	it	causes	vitamins,
minerals	and	hormones	to	become	imbalanced,	which	throws	the	body	into
biochemical	chaos	for	several	hours. The	body,	desperately	scrambling	to	right
itself,	depletes	itself	of	vital	nutrients. The	most	important	and	universal	dietary
recommendation	I	can	make	to	everyone	is	to	cut	as	much	sugar	(and	foods
made	with	sugar)	from	their	diet	as	possible. Those	children	who	are	consuming
up	to	half	their	calories	as	sugar	become	sitting	ducks	for	infections	and	future
problems	such	as	diabetes,	osteoporosis,	cancer,	arthritis	and	heart	disease. Eating	sugar	is	death	by	installment. White	Flour:	Quick,	Inexpensive	and	Destructive
Almost	all	bread,	pasta	and	baked	goods	are	made	of	white	flour—an	easy-to-
use,	easy-to-store,	highly	processed	derivative	of	what	was	once	a	wheat	grain. Wheat	is	a	good	and	nutritious	food,	but	by	the	time	wheat	gets	ground	up	and
processed	into	white	flour,	it	bears	little	resemblance	(physically	or	nutritionally)
to	wheat. White	flour	contains	little	nutrition,	is	toxic	and	is	an	antinutrient	(likesugar). Yet	the	average	American	consumes	more	than	two	hundred	pounds	of
white	flour	every	year. Almost	all	of	the	nutrients	once	contained	in	wheat	are	lost	in	the	process	of
creating	white	flour	(including	60	percent	of	the	calcium,	77	percent	of	the
magnesium,	78	percent	of	the	zinc,	89	percent	of	the	cobalt,	98	percent	of	the
vitamin	E,	80	percent	of	vitamins	B
1	
and	B
3
,	and	75	percent	of	the	folic	acid). Also	lost	are	the	essential	fatty	acids	and	fiber. Worse	still,	many	nutrients	are
needed	in	order	for	your	body	to	metabolize	the	flour	for	energy. Because	the
flour	does	not	contain	those	nutrients,	your	body	is	robbed	of	the	nutrients,
similar	to	what	happens	when	you	eat	sugar. In	1941,	severe	nutritional	problems	prompted	our	government	to	pass
legislation	requiring	that	certain	nutrients	be	added	back	to	the	flour. “Enriched
flour”	was	born. White	flour	has	lost	more	than	twenty-five	known	nutrients,	a
handful	are	added	back,	yet	we	still	call	flour	“enriched”	(instead	of,	perhaps,
“impoverished”). We	did	not	have	nutritional	deficiency	in	mind	when	we	started	making	white
flour. We	made	it	because	it	does	not	spoil;	it	keeps	practically	forever,	which
makes	white	flour	an	ideal	food	to	feed	people	in	big	cities. However,	the
malnutrition	problem	with	flour	is	serious—our	bellies	are	filled	in	the	form	of
“hearty”	pastas	and	breads,	but	all	those	empty	calories	do	not	even	come	close
to	fulfilling	our	needs	for	nutrients,	thus	contributing	to	deficiency. Worse,	flour	also	contributes	to	the	other	cause	of	disease,	toxicity. White
flour	contains	almost	no	fiber,	which	is	essential	for	proper	bowel	movements
and	toxin	removal. Eating	too	much	flour	(and	not	enough	fiber)	is	associated
with	constipation,	hemorrhoids,	colitis	and	rectal	cancer. Avoiding	white	flour	is	not	easy	because	it	is	in	virtually	all	breads,	pastas,
cakes,	cookies,	crackers,	breakfast	cereals,	pizzas	and	pastries. But	when	you
realize	that	flour	causes	disease,	cutting	down	on	the	refined	flour	products	you
consume	is	worth	the	effort. A	plate	of	pasta	with	vegetables	can	no	longer	be
considered	a	good	meal. The	vegetables	are	good,	but	the	pasta	is	not;	choose
whole	grains	or	beans	instead. The	real	health	threat	from	white	flour	comes	not	from	any	single	meal,	but
because	we	eat	so	much	of	it—one	or	more	meals	a	day,	every	day. We	also
need	to	keep	in	mind	that	many	other	grains	frequently	are	refined	(such	as	those
in	“multi-grain”	breads	and	cereals)	and	are	reduced	to	little	more	than	empty
calories. Any	grain	that	is	finely	ground	and	“stripped”	of	fiber	and	other
nutrients	is	a	poor	nutritional	choice	because	essential	nutrients	have	been	lost,
which	most	people	do	not	realize. I	cannot	tell	you	how	many	times	I	havetalked	to	people	who	proudly	describe	their	“healthy,	whole-grain	diets”—diets
made	of	whole-wheat	bread,	rolled	oats,	granola,	multigrain	cereals. All	of	these
are	processed,	make-believe	foods. Eating	processed	foods	of	any	kind	is
fundamentally	different	from	and	nutritionally	inferior	to	eating	whole,
unprocessed	foods. On	the	subject	of	food	processing,	one	type	of	grain	processing	is	of	special
concern:	puffed	grains. The	high	heat	and	pressure	used	in	the	puffing	process
alters	the	molecular	structure	of	proteins	in	the	grains,	making	them	toxic
enough	to	kill	laboratory	animals. Absolutely	avoid	puffed	wheat,	puffed	millet
and	puffed	rice	(including	rice	cakes),	and	any	other	puffed	grains. This	warning
does	not	include	popcorn,	which	is	not	subjected	to	such	high	temperatures	and
pressures. In	his	book,	
Fighting	the	Food	Giants,	
Paul	Stitt	reported	an
experiment	in	which	rats	were	fed	either	whole	wheat	or	puffed	wheat. The	rats
eating	the	whole	wheat	lived	over	a	year	while	the	rats	eating	puffed	wheat	died
within	two	weeks. To	avoid	health	problems	created	by	processed	grains,	choose	whole	grains
such	as	millet,	oats,	quinoa,	spelt,	barley,	amaranth,	teff,	kamut	and	brown	rice. Many	people	do	not	realize	that	white	rice	is	also	a	processed	grain	and,
therefore,	a	poor	food	choice. Buckwheat,	not	strictly	a	grain,	can	be	cooked	like
whole	grains. Organic	whole	grains	are	readily	available	at	health	food	stores. Cook	grains	in	a	pot	of	water	as	you	would	cook	rice. A	rice-cooker	will	also
work. In	the	real	world,	often	we	are	forced	to	make	less	than	ideal	choices. At
the	very	least,	choose	minimally	processed	whole	grains	(such	as	whole-wheat
flour	or	oatmeal)	instead	of	highly	refined	and	stripped	grains,	such	as	white
flour,	white	rice	and	pasta	made	from	white	flour. Misleading	Choices
When	I	told	Elizabeth,	the	woman	I	introduced	you	to	at	the	start	of	this
chapter,	that	if	she	wanted	to	get	well	and	stay	well	she	would	have	to	eliminate
sugar	from	her	diet,	she	replied,	“I	don’t	eat	any	sugar,”	going	on	to	explain	that
she	rarely	
added	
sugar	to	anything. What	she	meant	was,	she	rarely	took	white
sugar	out	of	the	sugar	bowl	and	added	it	to	her	foods	and	beverages. She	was	not
considering	the	massive	amounts	of	sugar	already	present	in	her	diet	from	foods
as	mundane	as	ketchup,	breakfast	cereal,	dinner	rolls,	soup,	salad	dressing,
bottled	fruit	juices	and	soft	drinks,	not	to	mention	chocolates,	ice	cream,	cookies,
pies,	cakes,	snack	foods	and	pancake	syrup. Elizabeth	was	quite	surprised	when
I	added	up	all	the	sugar	she	was	consuming. Elizabeth	and	I	also	talked	about	white	flour. She	did	not	realize	that	most	ofthe	starches	she	was	eating	(including	pastas,	breads	and	breakfast	cereals)	were
made	from	white	flour	and	other	processed	grains. Thinking	about	what	she
should	perhaps	be	eating	instead,	she	made	another	mistake:	Elizabeth	proudly
showed	me	a	package	of	the	“healthy”	multigrain	bread	she	had	purchased. I
shook	my	head	as	I	read	the	ingredient	list	and	explained	to	her	that	such	bread
is	not	healthy. First,	bread	is	a	highly	processed	food,	and	this	bread’s	number-
one	ingredient	was	unbleached	flour,	a	highly	processed	flour	that	is	only
marginally	better	than	white	flour	(it	has	not	undergone	the	final	bleaching
process). This	supposedly	“healthy”	bread	also	contained	a	health-damaging
sugar	(corn	syrup),	hydrogenated	oils	and	toxic	preservatives. Elizabeth	had	been	misled	into	believing	this	bread	was	a	healthy	food—
perhaps	because	of	the	false	advertising	on	the	package,	claiming	it	to	be
“healthy,”	and	the	fact	that	she	had	purchased	it	in	a	health	food	store. Many
people	have	a	difficult	time	learning	how	to	discern	good	foods	from	bad	ones. The	simplest	explanation	is	to	think	of	the	concepts	of	
real	foods	
and	
make-
believe	foods. The	more	a	food	is	changed	from	the	way	nature	would	normally
provide	it,	the	more	make-believe	it	becomes. Some	Truths	about	Processed	Fats	and	Oils
A	widespread	misperception	in	America	today	is	that	to	be	healthy	we	must
eat	a	low-cholesterol,	low-fat	or	nonfat	diet. Rather,	you	need	fats	and	oils,	but
they	must	be	the	right	kinds	of	fats	and	oils,	not	the	processed	fats	and	oils	so
prevalent	in	our	diets	today. Despite	our	society’s	obsession	with	and	fears	about
fats	and	oils,	these	nutrients	are	an	incredibly	important	part	of	a	healthy	diet. Each	of	the	trillions	of	cells	in	your	body	is	surrounded	by	a	permeable	cell
membrane. Fats	and	oils	are	the	primary	building	materials	used	to	create	those
cell	membranes. Cell	membranes	are	critically	important	because	all	the
nutrients	your	cells	need	and	all	the	toxic	waste	products	they	must	eliminate
need	to	pass	through	it. If	you	eat	the	right	kinds	of	fats	and	oils,	your	cell
membranes	properly	regulate	the	passage	of	materials;	eating	the	wrong	kinds
causes	your	cell	membranes	to	work	against	you. When	your	cell	membranes	are
not	working	correctly,	your	cells	will	malfunction,	which	can	manifest	into	just
about	any	disease	you	can	imagine. Essential	fatty	acids	
is	the	term	used	to	describe	the	“right	kind”	of	fats	and
oils. They	are	essential	because	the	body	needs	them	but	cannot	make	them,	so
we	must	obtain	them	from	food. These	essential	fatty	acid	molecules	have	a
specific	shape	that	is	critical	to	the	way	they	work	in	forming	cell	membranes—
like	bricks	that	fit	perfectly	together	to	build	cell	walls. (Chemists	use	the	termcis-fatty	acids	to	describe	the	natural,	healthy	shape	of	essential	fatty	acid
molecules.) When	oils	are	heated	above	392°F	(as	most	supermarket	oils	are),	the	cis-fatty
acid	molecules	change	shape,	turning	into	a	different	and	toxic	category	of	fats
called	trans-fats. The	shape	of	trans-fats	does	not	work	properly	for	building	cell
membranes. These	improperly	shaped	“bricks”	build	a	cell	wall	with	holes	it. Cell	membranes	constructed	from	trans-fats	become	leaky	(allowing	substances
inside	cells	to	leak	out,	and	vice	versa)	and	brittle	(like	the	shell	of	an	egg,	rather
than	the	elasticity	of	a	balloon). If	cells	throughout	your	body	are	leaky	and
brittle,	you	have	a	serious	problem. Because	of	the	way	oils	are	processed,	trans-fats	(and	other	toxins)	are	found
in	virtually	all	oils	sold	in	supermarkets	and	health	food	stores,	including	canola,
corn,	safflower,	sunflower,	cottonseed	and	soybean	oils,	along	with	food
products	containing	hydrogenated	oils,	like	margarine	and	vegetable	shortenings. Consider	the	vast	numbers	of	products	made	with	these	toxic	oils,	such	as	salad
dressings,	breakfast	cereals,	crackers,	chocolates,	candy,	potato	chips	and	fried
foods	such	as	french	fries. The	solution? Eat	essential	(good)	fats	and	avoid
hydrogenated	and	other	(bad)	trans-fats. More	chemistry	that	is	vital	to	your	health:	The	two	most	important	essential
fatty	acids	are	linoleic	acid	(omega-6	fatty	acids)	and	linolenic	acid	(omega-3
fatty	acids). For	good	health,	these	fatty	acids	must	be	consumed	in	sufficient
amounts	and	in	the	correct	balance	with	each	other. It	has	been	estimated,
however,	that	60	percent	of	our	population	gets	too	much	omega-6s	and	that	up
to	95	percent	gets	too	little	omega-3s;	this	imbalance	causes	disease. Avoid
processed,	supermarket	oils	and	food	products	containing	them,	which
perpetuate	this	imbalance,	and	supplement	with	oils	combining	a	healthy
balance. Pioneers	in	medical	research	are	curing	a	number	of	chronic	problems	(such
as	depression,	heart	disease	and	cancer)	by	giving	their	patients	the	right	kinds	of
fats	and	oils. But	most	people	have	no	idea	that	the	bad	fats	and	oils	damage	cell
membranes	and	therefore	cause	disease,	which	explains	why	society	at	large	is
not	demanding	alternatives. As	with	many	of	our	modern	foods,	we	created	technologies	that	are	solely
designed	to	produce	the	highest	amount	of	oils	using	the	smallest	amount	of	raw
materials	(seeds,	beans	and	grains)	in	the	shortest	period	of	time	with	maximum
shelf	life. Time	and	money	are	the	driving	forces,	not	health	and	nutrition. Today,	oils	are	extracted	using	huge,	powerful	presses	that	generate	a	lot	of	heat,
which,	in	the	presence	of	oxygen,	oxidizes	oils,	making	them	rancid	and	toxic.Yet	these	now-toxic	oils	can	still	be	labeled	as	“cold-pressed”	because	no	heat
was	added	during	the	pressing	process;	the	heat	is	an	unintentional	result	of	the
high-pressure	extraction	process. This	is	why	cold-pressed	is	a	meaningless	term
and	is	not	useful	for	you	in	determining	what	to	eat	and	what	to	avoid. Harsh
solvents	are	used	to	extract	oils,	which	remain	in	the	oil	as	a	residue. These
solvents	also	destroy	nutrients	in	the	oils. In	addition,	processed	oils	are	typically
bleached	and	deodorized—	destroying	more	nutrients	and	creating	toxins. To	put	healthful	oils	in	your	diet,	eat	high-quality	olive	oil	and	flaxseed	oil. Also,	beneficial	fatty	acids	can	be	found	in	organic,	fresh,	unprocessed	food	in
its	natural	state,	such	as	raw	seeds,	raw	nuts	and	avocados. High-quality	eggs,
meat	and	fish	are	also	good	sources	of	fatty	acids. Keep	in	mind,	though,	that
essential	fatty	acids	are	readily	damaged	by	heat. Use	the	minimum	heat
necessary	to	cook	these	foods. Supplement	your	diet	with	a	high-quality
essential	fatty	acid	supplement. To	avoid	chronic	disease	and	slow	down	the
aging	process,	dietary	supplementation	of	essential	fatty	acids	(from	flaxseed	oil,
for	example)	is	necessary;	deriving	enough	of	the	right	fats	and	oils	from	the
foods	that	are	available	today	is	difficult. Check	your	kitchen	and	refrigerator	shelves. Discard	your	processed	oils,
particularly	hydrogenated	and	partially	hydrogenated	oils	(margarine,	vegetable
shortening,	etc. ),	and	products	made	with	those	oils,	including	many	baked
goods,	crackers,	chips,	peanut	butter	and	nondairy	creamer. Instead,	use
primarily	high-quality	olive	oil,	organic	butter	or	ghee,	and	essential	fatty	acid
supplements	(see	appendix	C	for	suggestions). Myths	About	Milk
The	final	failure	food	on	my	Big	Four	list	is	one	that	is	usually	touted	as
necessary	to	good	health	for	adults	and	children:	milk	products. Milk’s
reputation	as	a	highly	nutritious	food	is	undeserved;	in	reality,	modern	milk	is	a
highly	toxic	and	allergenic	make-believe	food. The	United	States	may	produce	a
lot	of	milk,	and	the	dairy	boards	may	try	to	convince	us	to	drink	lots	of	milk,	but
milk	does	not	do	a	body	good. According	to	pediatrician	Russell	Bunai,	M.D.,	in	a	1994	issue	of	
Natural
Health,	
the	one	single	change	to	the	U.S.	diet	that	could	provide	the	greatest
health	benefits	is	the	elimination	of	milk	products. In	the	1992	edition	of	his
book	
Don’t	Drink	Your	Milk,	
Dr.	Frank	Oski,	former	director	of	the	Department
of	Pediatrics	at	Johns	Hopkins	University	School	of	Medicine,	said,	“We	should
all	stop	drinking	milk. . . . It	was	designed	for	calves,	not	for	humans.”	This
claim	is	not	what	your	mother	told	you	(because	she	herself	was	misled),	and	itis	not	what	the	dairy	industry	would	have	you	believe,	but	it	is	true. The	idea	that
milk	is	a	necessary	and	healthy	part	of	the	human	diet	is	a	myth. As	I	lecture
across	the	country,	recommending	(among	other	things)	that	people	not	drink
milk,	I	am	always	amazed	at	how	many	times	people	will	call	me	months	later	to
say	that	they	took	my	advice,	stopped	consuming	dairy	products,	and	their	health
problems	disappeared. Most	of	the	world’s	population	(about	70	percent)	does	not	drink	milk	or
consume	other	dairy	products	(including	cheese,	yogurt,	ice	cream	and	sour
cream),	for	good	reasons. Mother’s	milk	is	a	perfect	food—for	infants,	not	for
adults. In	nature,	no	animal	drinks	milk	after	weaning,	nor	does	any	species
drink	the	milk	of	another	species. Granted,	we	humans	have	managed	to
domesticate	our	livestock,	but	this	accomplishment	does	not	change	the	fact	that
each	species	(and	their	milk)	is	unique. Feeding	elephant	milk	to	cats,	mouse
milk	to	giraffes	or	cow	milk	to	humans	is	not	a	good	idea. Cow	milk,	especially	in	the	forms	found	in	your	supermarket,	is	not	a	good
food. Cow	milk	contains	proteins	and	fats	that	are	difficult	for	humans	to	digest,
and	cow	milk	does	not	supply	nearly	the	amount	of	calcium	that	its	reputation
suggests. Also,	statistics	from	the	World	Health	Organization	show	that	the
countries	consuming	the	most	milk	products	also	have	the	highest	rates	of
osteoporosis,	breast	cancer,	allergies	and	diabetes. Actually	milk	can	deplete	nutrients	from	our	bodies—acting	as	an
antinutrient,	just	like	sugar	and	white	flour. Metabolizing	some	of	the	fats	in
milk	(particularly	when	the	milk	is	pasteurized,	and	virtually	all	of	it	is)	uses	up
essential	fatty	acids,	one	of	our	most	serious	nutritional	deficiencies. For	all
these	reasons,	foods	containing	pasteurized	milkfats	are	at	the	top	of	the	list	of
“foods	to	be	avoided.”	Additionally,	if	pasteurized	milkfats	are	not	properly
metabolized	(because	of	an	essential	fatty	acid	deficiency,	which	most
Americans	have),	then	the	fat	may	be	deposited	in	arteries,	contributing	to
cardiovascular	diseases. A	prime	factor	contributing	to	the	health	problems	caused	by	milk	is
pasteurization	(heating),	which	both	destroys	nutrients	and	creates	toxins,
thereby	contributing	to	each	of	the	two	causes	of	disease. Animals	fed
pasteurized	milk	exhibit	poor	skeletal	development,	weak	bones,	osteoporosis
and	tooth	decay. Calves	fed	raw	milk	remain	healthy,	but	calves	fed	pasteurized
milk	typically	die	within	eight	weeks! If	a	calf	cannot	benefit	from	pasteurized
milk,	how	can	a	human? The	Rest	of	the	StoryUpon	hearing	that	they	should	not	drink	milk,	people	invariably	ask,	“How
will	I	be	able	to	get	enough	calcium	if	I	don’t	drink	milk?”	My	response	is,
“Where	does	a	cow,	a	horse,	or	an	elephant	get	its	calcium?”	They	get	it	from
plants,	which	are	rich	in	all	kinds	of	minerals—including	calcium. Dark	green
vegetables	such	as	broccoli,	chard	and	kale	are	rich	sources	of	absorbable
calcium. Cow	milk	is	also	rich	in	calcium,	containing	about	1,200	mg	of	calcium	per
quart	while	human	milk	contains	about	300	mg. However,	an	infant	absorbs	far
more	calcium	from	a	quart	of	human	milk	than	from	a	quart	of	cow	milk,	even
though	human	milk	contains	less	calcium. Cow	milk	contains	a	lot	of
phosphorous,	which	prevents	calcium	absorption. Also,	cow	milk	is	low	in
magnesium,	which	humans	need	in	order	to	utilize	calcium. In	short,	your	body
is	not	able	to	use	the	large	amount	of	calcium	present	in	cow	milk. You	do	not
use	the	calcium,	so	instead	it	can	build	up	and	form	kidney	stones,	bone	spurs,
gout	and	atherosclerotic	plaque. Milk	robs	calcium	from	bones. The	protein	in	cow	milk	metabolizes	to	strong
acids,	which	can	be	harmful,	so	instead	the	body	uses	the	calcium	to	neutralize
those	acids—thereby	robbing	your	bones	and	other	tissues	in	the	process. The
United	States,	with	only	4	percent	of	the	world’s	population,	consumes	more
dairy	foods	than	the	other	96	percent	combined. If	milk	is	really	good	for	our
bones,	then	we	should	have	the	strongest	bones	in	the	world. Instead,	we	have
one	of	the	highest	osteoporosis	rates	in	the	world. We	are	not	alone;	all	other
countries	with	high	dairy	consumption	also	have	high	levels	of	osteoporosis. A	large	percentage	of	the	population	is	allergic	to	milk	and	dairy	products,
regardless	of	whether	they	realize	it. Allergic	reactions	tax	the	immune	system
and	lower	resistance	to	infections	and	diseases. Milk	allergies	are	the	primary
cause	of	ear	infections	in	children. Given	that	constant	allergic	responses	shorten
your	life	(and	constant	use	of	allergy	medications	will,	too),	the	answer	is	to
avoid	things	you	are	allergic	to	in	the	first	place. For	most	people,	this	means
avoiding	milk	products. According	to	Dr.	Oski,	“At	least	50	percent	of	all
children	are	allergic	to	dairy.”
Milk	is	harmful	to	young	children	for	another	reason:	It	may	trigger	childhood
diabetes	in	genetically	susceptible	children. More	recently,	milk	has	been	linked
to	multiple	sclerosis. Milk	also	causes	localized	inflammations	in	an	infant’s
intestines	and	can	result	in	low-level	bleeding	and	iron-deficiency	anemia. Because	of	the	problems	with	allergies,	anemia	and	diabetes,	in	1992	the
American	Academy	of	Pediatrics	recommended	that	cow	milk	not	be	given	to
babies	during	their	first	year	of	life	because	it	damages	health. Yet	manymothers	are	not	heeding	this	advice	and	still	feed	their	children	milk,	thinking	it
is	healthy. In	September	1992,	Benjamin	Spock,	M.D.,	(the	famous	“baby
doctor”)	lent	his	voice	to	the	growing	chorus	warning	against	the	dangers	of
cow’s	milk,	urging	parents	to	use	breast	milk	exclusively. Breast	milk,	yes;
cow’s	milk,	no. Infants	should	be	breast-fed	for	at	least	one,	and	preferably	for
two	to	three	years. After	that,	no	milk	should	be	consumed. Our	hunter-gatherer	ancestors	nursed	their	young	for	an	average	of	three
years,	as	compared	to	modern	Americans,	who	nurse	for	an	average	of	only
three	months. Introduction	of	infant	feeding	formulas	has	had	a	negative	effect
on	children’s	health. Breast-fed	infants	are	less	likely	to	develop	inflammatory
bowel	disease	when	they	become	adults	than	bottle-fed	infants. Adults	who	were
breast-fed	as	infants	develop	fewer	allergies	throughout	life	(even	among	people
whose	parents	had	a	history	of	allergies). Coffee:	A	Boost	with	a	Big	Price
In	addition	to	the	Big	Four	failures,	one	more	dietary	habit	is	worth
mentioning	because	of	its	huge	negative	impact	on	health:	drinking	coffee. Coffee	is	popular	because	our	society	chronically	suffers	low	energy	and	fatigue. The	stimulating	effects	of	coffee	are	used	“to	get	through	the	day,”	and	they
create	dependency. The	caffeine	does	not	create	or	sustain	long-term	energy;	it
just	hypes	the	system	by	overstimulating	the	adrenal	glands,	which	ultimately
carries	a	long-term	price. Caffeine	increases	the	amount	of	sugar	in	the	blood
and	provides	an	energy	lift,	but	it	also	throws	body	chemistry	out	of	balance. By	doing	so,	coffee	damages	health	in	many	ways. Coffee	is	acidic	and
contributes	to	overacidity	in	the	American	diet,	changing	the	pH	of	our	cells
(and	requiring	calcium	to	be	robbed	from	tissues	to	neutralize	the	acidity). A
number	of	studies	have	linked	caffeine	to	urinary	calcium	loss,	which
contributes	to	osteoporosis,	hip	fractures	and	death. One	of	those	studies,	printed	in	a	January	1994	issue	of	the	
Journal	of	the
American	Medical	Association,	
found	that	women	who	drank	two	cups	of	coffee
per	day	increased	their	risk	of	hip	fracture	by	69	percent. Coffee	has	also	been
linked	to	cancer. Coffee	that	is	roasted	forms	a	compound	called	3,4-
benzopyrene,	a	powerful	carcinogen;	an	average	cup	of	coffee	contains	500
micrograms	of	known	carcinogens. In	1981,	professor	Brian	MacMahon	of	the
Harvard	School	of	Public	Health	concluded	that	coffee	drinking	was	the	cause	of
50	percent	of	all	pancreatic	cancer,	and	that	drinking	three	cups	a	day	increased
the	risk	of	pancreatic	cancer	threefold. Why	we	drink	so	much	coffee	is	easy	to	understand. We	eat	the	Big	Four	allthe	time,	which	causes	our	cells	to	function	poorly	and	produce	low	energy
levels. Then,	we	have	deadlines	to	meet	and	schedules	to	keep,	and	coffee	seems
the	only	means	to	make	it	happen. Eat	real	food	and	eliminate	“make-believe”
food,	and	you	may	find	that	your	“need”	for	coffee	declines. Nutrition	Is	Not	in	the	Eyes	
of	the	Beholder
Make-believe	food	lacks	sufficient	nutrients	because	it	is	highly	processed,
heavily	cooked	or	commercially	farmed. Yet	because	we	grew	up	eating	these
foods,	we	are	completely	accustomed	to	them. Within	my	lifetime,	the	practice	of	eating	more	make-believe	foods	instead	of
organic,	fresh,	unprocessed	foods	has	increased	enormously. For	most	of	my	life
I	lived	in	areas	never	more	than	twenty	miles	from	an	apple	farm	where,	during
harvest	season,	I	could	purchase	fresh	apples. Today,	finding	fresh	apples	is
difficult,	because	most	that	are	for	sale	have	been	in	long-term	storage	since
harvesting. Produce	such	as	apples,	cucumbers,	bell	peppers	and	tomatoes	are	waxed	to
prevent	loss	of	moisture	during	long-term	storage;	this	wax	is	not	good	for	you
and	often	seals	in	toxic	pesticide	and	fungicide	residues	as	well. Modern	eggs	are	another	example	of	make-believe	food. A	real	egg	contains	a
fatty	acid	called	DHA	(docosahexanoic	acid),	a	nutrient	that	is	a	critical	building
component	for	cells	in	brain	and	eye	tissue. A	real	egg	supplies	an	average	of
200	to	400	milligrams	of	DHA. Make-believe	supermarket	eggs	contain	an
average	of	only	18	milligrams. Without	adequate	DHA,	the	body	uses	whatever
substitute	is	available	to	build	those	cells,	causing	them	to	malfunction. DHA	is
sadly	lacking	in	our	modern	diets,	causing	an	epidemic	of	brain	dysfunction,
including	depression,	mood	disorders,	attention	deficit	disorder	and	a	host	of
other	medical	problems. Similarly,	a	real	egg	contains	ten	times	the	vitamin	E	of
a	supermarket	egg. To	make	matters	worse,	make-believe	eggs	are	loaded	with
pesticides,	hormones,	antibiotics	and	a	host	of	other	toxins. We	have	few	real	eggs	because	we	have	few	real	chickens. Real	chickens
must	be	raised	outdoors	in	the	fresh	air	and	sunshine,	eating	their	natural	diet	of
bugs,	worms,	pigweed,	dandelions	and	other	living	foods. Most	of	today’s
chickens	are	cage	reared,	confined	in	factories	where	they	do	not	obtain	the
benefits	of	exercise	or	sunlight	and	are	fed	nutritionally	deficient,	processed
chicken	feed. Neither	the	meat	nor	the	eggs	of	these	unhealthy	animals	supporthealthy	human	life. Commercial	chickens	are	fed	an	incredibly	deficient	and	toxic	diet. They	are
so	malnourished	and	unhealthy	that	they	must	be	fed	a	lifetime	of	antibiotics	and
other	drugs	to	keep	them	alive. Ninety	percent	of	commercial	chickens	have
cancer	at	the	time	of	their	slaughter. If	these	chickens’	cells	are	so	malnourished
and	unhealthy,	how	can	you	expect	your	cells	to	be	healthy	when	you	eat	their
meat	and	eggs? Pork	is	no	different. Pigs	are	fed	a	diet	of	recycled	waste,	filled	with	toxins,
and	more	than	80	percent	have	pneumonia	at	their	time	of	slaughter. Likewise
with	beef,	cattle	fattened	in	feed	lots	are	so	malnourished	and	sick	that	they
require	a	variety	of	drugs	just	to	keep	them	alive.
Never_be_sick_again_.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Cells	are	created	and	maintained	by	extremely	complex	actions	and
interactions,	but	nature	takes	care	of	that	complexity. Your	job	is	rather	simple:
Make	certain	that	your	cells	obtain	what	they	need. Choosing	health	means
learning	how	to	supply	your	cells	with	what	they	need	while	keeping	them	free
of	what	they	don’t	need. Cells	have	great	powers	to	take	care	of	themselves	and
to	repair	themselves—to	stay	healthy—unless	they	are	overwhelmed	by	poor
diets,	unhealthy	habits	or	environmental	hazards. Your	daily	choices	determine
whether	your	cells	stay	healthy	or	get	sick. We	are	ready	to	begin	our	journey	through	the	cells	of	your	body. Picture	that
we	have	traveled	to	the	largest	industrial	park	you	can	imagine. Around	the	park
is	a	security	wall	designed	to	keep	out	intruders,	to	prevent	the	loss	of	essential
materials,	and	to	regulate	the	passage	of	materials	in	and	out	of	the	park. Inside
the	park	are	powerhouses	designed	to	make	the	energy	necessary	to	keep	the
park	working. These	powerhouses,	in	turn,	require	fuel,	oxygen	and	other
essentials	on	a	round-the-clock	basis	in	order	to	do	their	jobs. Also	inside	the	park	are	different	factories	and	manufacturing	plants	that
require	a	continuous	supply	of	energy	and	raw	materials	in	order	to	meet	their
daily	quota	of	finished	products. Coordinating	all	these	activities	are	computer
and	communication	systems	that	regulate	the	delivery	of	raw	materials	and	the
removal	of	wastes,	as	well	as	the	production,	storage	and	distribution	of	finished
products. All	of	these	systems	are	based	upon	a	set	of	design	blueprints
containing	all	the	information	necessary	to	build	a	new	park. You	have	just	toured	the	human	cell. Each	cell	has	a	wall—	the	membrane—
whose	purpose	is	to	keep	out	toxins,	bacteria,	viruses	and	other	harmful
substances,	while	still	allowing	nutrients	to	reach	inside	where	they	are	needed. The	membrane	also	prevents	healthy	and	necessary	substances	from	leaking	out
of	the	cell,	while	still	allowing	waste	products	to	be	excreted. Powerhouses	in
the	cell	create	energy	and	manufacturing	plants	make	the	finished	products	your
body	needs,	such	as	neurotransmitters,	hormones	and	antibodies. Your	cells	also
have	electrical	and	communication	systems	that	help	to	keep	everything	working
in	balance. Cells	have	many	important	jobs	to	perform	during	every	second	of
every	day;	anything	that	interferes	with	these	tasks	is	a	threat	to	health. Every	day	hundreds	of	billions	of	cells	need	to	be	replaced. Building	a	new
cell	requires	a	long	list	of	raw	materials,	similar	to	building	a	new	car	or	a
computer. If	even	one	part	is	missing,	the	product	will	be	defective,	and	if	many
parts	are	missing,	malfunction	is	guaranteed. As	each	new	cell	is	created,	you	are
choosing	either	health	or	disease,	depending	on	whether	the	new	cells	you	are
building	are	healthy	or	not. You	make	this	choice	when	you	order	at	a	fast-food	drive-up	window,	when
you	stay	up	too	late,	when	you	spray	cleaning	products	around	your	house,	when
you	take	your	daily	vitamin	supplement	or	when	you	choose	to	take	no
supplements. Making	a	single	bad	choice	here	and	there	is	generally	not	a
problem,	but	when	you	consistently	make	bad	choices,	daily	living	can	wear
down	your	tissues	faster	than	they	can	be	repaired	or	replaced. Building	and	Operating	Healthy	Cells
To	be	healthy,	each	day	old	cells	must	be	replaced	with	new	ones	and	each
must	perform	all	of	its	intended	functions. Do	you	know	what	raw	materials	you
need	to	build	healthy	cells. Are	you	eating	the	right	foods—foods	whose
calories	are	packed	with	the	building	blocks	required	to	make	healthy	new	cells. Does	anyone	really	believe	it	is	possible	to	build	healthy	cells	from	coffee,
donuts,	white	bread,	pasta,	potato	chips,	french	fries	and	ice	cream. How	many
of	the	raw	materials	necessary	to	build	and	operate	healthy	cells	do	these	foods
contain. The	answer	is	not	many,	which	is	one	reason	that	we	have	so	much
disease. A	chronic	shortage	of	vitamins,	minerals,	water,	oxygen	or	other	nutrients
causes	your	cells	to	malfunction. You	may	be	unaware	this	malfunction	is
happening,	particularly	at	the	early	stages,	but	a	chronic	shortage	of	even	one
nutrient	eventually	makes	you	sick. When	shortages	are	chronic,	the	body	stops
repairing	and	self-regulating;	cells	then	deteriorate	into	a	diseased	state	or	die. Building	healthy	cells	starts	in	a	mother’s	womb. If	an	embryo	suffers	from	a
shortage	of	building	materials	or	the	presence	of	toxins,	a	child	born	with	birth
defects	may	be	the	result. During	pregnancy,	certain	parts	of	the	fetus	are	being
constructed	during	specific	weeks—such	as	the	brain	and	nervous	system,	the
circulatory	system	and	the	digestive	system. If	essential	raw	materials	are
unavailable	at	that	crucial	time	or	toxins	are	present,	any	of	these	systems	can	be
affected,	perhaps	manifested	as	heart	defects,	digestive	problems,	lower	I. Q. ,
attention	deficit	disorders	and	so	on. We’re	not	talking	about	genetic	defects
here,	but	defects	that	result	from	building	a	baby	in	an	unhealthy	environment. In	extreme	situations,	the	construction	process	simply	shuts	down	and	the	fetus
is	naturally	aborted—an	ever-increasing	occurrence	in	our	society. A	newborn	baby’s	health	is	the	product	of	the	genetic	material	from	the
parents	
and	
the	supply	of	building	materials	and	presence	of	toxins	(from	the
mother)	during	gestation. People	wrongly	assume	that	genetics	by	itself	explains
the	health	or	disease	of	their	child. Congenital	defects	(those	present	at	birth)	are
not	necessarily	the	result	of	genetics. For	example,	the	December	2001	issue	of
Lancet	
reported	a	study	regarding	supplemental	vitamins	taken	during
pregnancy. Mothers	who	had	taken	both	folic	acid	and	iron	supplements	during
pregnancy	gave	birth	to	children	who	were	60	percent	less	likely	to	develop	the
most	common	form	of	childhood	leukemia. Eating	right	is	especially	important
for	expecting	moms. Like	any	disease,	leukemia	doesn’t	“just	happen. ”	The
quality	of	the	cells,	tissues	and	systems	a	baby	is	born	with	has	a	lifelong	effect. Whether	caused	by	nutritional	deficiency	or	toxic	exposure,	trouble	can	beginwhen	your	cell	factories	are	supposed	to	be	making	something	but	are	not
making	enough	or	have	shut	down. If	cell	factories	are	unable	to	make	sufficient
antibodies,	we	become	susceptible	to	infections. When	cell	factories	cannot
make	sufficient	neurotransmitters,	mental	function	suffers. (Neurotransmitters
are	chemicals	generated	by	nerve	cells	that	send	information	throughout	the
nervous	system,	allowing	us	to	think,	learn	and	remember. ) When	unable	to
make	sufficient	hormones,	communications	and	self-regulation	are	disrupted. Hormones	are	chemicals	produced	by	specialized	cells	that	travel	through	the
blood	and	lymph	systems	to	bring	messages	to	other	parts	of	the	body. Blood
sugar	level,	for	instance,	is	balanced	primarily	by	two	hormones,	both	produced
by	specialized	cells	in	the	pancreas. Although	each	cell	is	a	living	entity	unto	itself,	bodily	systems	can	only	be
regulated	and	controlled	when	cells	are	able	to	communicate	effectively	with
each	other. Impaired	cellular	communications	is	one	of	the	most	basic	common
denominators	of	disease,	no	matter	how	the	disease	happened	or	what	it	is
called. Cellular	communication	and	feedback	systems	regulate	everything	from
body	temperature	to	immunity	to	movement. When	these	systems	break	down
gradually,	as	they	often	do	in	disease,	we	may	not	notice. We	are	more	familiar
with	sudden	and	severe	breakdowns	in	bodily	communication,	such	as	spinal
injuries	that	cause	paralysis. We	fail	to	recognize	how	subtle	communication
breakdowns	precipitate	chronic	and	terminal	health	problems. Each	time	you	order	at	a	restaurant,	each	time	you	reach	into	your	cabinet	for
cooking	oils,	each	time	you	plan	your	day’s	meals,	you	are	basically	deciding
whether	you	will	build	strong	cells	or	weak	ones. It	really	is	that	simple. The
choice	is	yours	to	make. Are	you	going	to	maintain	your	body	or	let	it	fall	apart. Toxins	Shut	Systems	Down
A	variety	of	toxic	chemicals	and	metals	can	damage	cells. Like	grains	of	sand,
toxins	can	jam	cellular	machinery	and	even	cause	entire	cell	factories	or
powerhouses	to	shut	down. Many	toxins	disable	enzymes,	which	are	necessary	for	the	chemical	reactions
that	make	our	lives	possible. The	number	of	chemical	reactions	required	to	make
life	possible	is	astonishing;	in	a	cell,	an	estimated	6	trillion	such	reactions	take
place	every	second. Enzymes	make	these	reactions	possible. About	two	thousand
kinds	of	enzymes	have	been	identified,	and	they	are	manufactured	by	our	cells	to
accomplish	a	variety	of	tasks. Enzymes	act	as	little	machines,	putting	things
together	or	taking	them	apart	at	amazingly	high	speed. Without	functioningenzymes,	cell	factories	and	assembly	lines	shut	down. The	kind	of	enzymes	a	particular	cell	manufactures	distinguishes	and
determines	what	kind	of	cell	it	is	(for	example,	a	nerve	cell	or	a	muscle	cell). Enzymes	serve	a	variety	of	purposes	and	must	be	constructed	with	many
different	nutrients. Enzymes	contain	essential	mineral	atoms,	such	as	zinc,
magnesium,	iron	and	chromium. If	these	building	materials	are	not	present	in
sufficient	quantity,	enzyme	function	(and	therefore	cell	function)	is	impaired. Take	zinc,	for	example. The	retina	contains	enzymes	constructed	with	zinc	and
is	a	zinc-rich	tissue. If	you	do	not	have	enough	zinc	in	your	diet,	your	retina	and
other	zinc-rich	tissues,	such	as	the	prostate,	will	be	impaired	before	obvious
effects	are	noticed	elsewhere	in	the	body. Night	blindness	and	malfunctioning
prostates	are	common	symptoms	of	zinc	deficiency. However,	even	if	dietary	zinc	is	adequate,	but	this	nutrient	is	replaced	in	the
enzyme	by	a	toxic	metal—such	as	mercury,	arsenic,	cadmium	or	lead—the
presence	of	this	toxin	disables	the	enzyme	and	causes	disease. Toxic	heavy
metals	are	a	prime	example	of	how	toxins	can	cause	cellular	malfunction,	and
our	bodies	contain	hundreds	of	times	more	toxic	metals	than	they	did	in	our
ancestors	a	century	ago. Mercury	is	a	toxic	heavy	metal	that	we	are	commonly
exposed	to	from	dental	work—amalgam	fillings	contain	mercury. Municipal
water	supplies	contain	toxins	such	as	aluminum,	fluoride	and	arsenic. Even	in
trace	amounts,	these	toxins	can	deactivate	enzymes	and	impair	vital	bodily
systems. They	can	cause	our	systems	to	shut	down. They	must	be	avoided. Building	and	using	enzymes	properly	is	an	essential	part	of	good	health,	as
enzyme	dysfunction	is	a	common	denominator	of	disease. Maintaining	proper
enzyme	balance	is	one	reason	to	eat	fresh	organic	foods. Organic	produce	is
richer	in	the	vitamins	and	minerals	that	enable	us	to	build	enzymes	and
coenzymes,	and	it	is	less	toxic,	too. Enzyme	function	can	also	be	enhanced	with
high-quality	dietary	supplements. The	First	Line	of	Defense
A	cell’s	first	line	of	defense	against	disease	is	the	cell	membrane,	the	security
wall	that	surrounds	the	cell	and	carries	out	many	important	functions. Healthy
membranes,	built	from	appropriate	materials,	protect	cells	from	harmful	invaders
—	including	viruses. Malfunctioning	membranes	allow	bacteria,	viruses,	toxins
and	other	harmful	substances	to	damage	cells. The	presence	of	poorly
constructed	cell	membranes	formed	from	poor	diets	is	one	of	the	biggest	reasons
that	almost	all	Americans	get	sick. The	cell	membrane	controls	everything	that	goes	into	and	out	of	a	cell. Making	certain	that	only	the	right	things	go	in	and	out	of	the	cell	is	a	critical	and
complex	task	that	only	can	be	accomplished	when	the	cell	membrane	is
constructed	correctly. The	membranes	that	surround	each	of	the	trillions	of	cells
in	your	body	are	made	mostly	of	fats	and	oils. Membranes	constructed	out	of	the
wrong	fats	and	oils	do	not	function	properly,	which	is	a	problem	for	most
Americans. For	example,	diets	with	excessive	amounts	of	saturated	fats,	which
are	rigid	molecules,	create	rigid	cell	membranes	that	lack	necessary	elasticity. Catastrophic	failures,	such	as	ruptured	blood	vessels	and	torn	muscles	and
tendons,	can	occur	in	tissues	made	from	these	rigid	cells. Cell	membranes	are	made	primarily	of	fatty	molecules	called	phospholipids. Special	kinds	of	oils	called	essential	fatty	acids	(EFAs)—omega-3s	and	omega-
6s—are	used	to	create	the	phospholipids	in	cell	membranes. These	oils	are
essential	because	your	body	is	unable	to	produce	them;	these	oils	must	be
obtained	through	diet. An	overwhelming	majority	—some	estimate	as	much	as
90	percent—of	the	U. S. population	may	be	deficient	in	the	correct	assortment	of
essential	fatty	acids. When	the	correct	raw	materials	are	lacking,	the	body	makes
cell	membranes	out	of	whatever	raw	materials	are	available. These	materials
include	the	hydrogenated	oils	found	in	margarine,	vegetable	shortening,	baked
goods	and	breakfast	cereals;	the	saturated	fats	from	meat	and	dairy	products;	and
the	trans-fatty	acids	found	in	processed	salad	and	cooking	oils. Cell	membranes
built	from	these	inappropriate	fats	and	oils	cause	the	membrane	and	the	entire
cell	to	malfunction. For	example,	building	a	cell	membrane	from	hydrogenated	oils	impairs	the
passage	of	oxygen	into	the	cell,	and	oxygen-deficient	cells	become	cancerous. None	of	us	would	build	a	house	with	cardboard	walls. Why,	then,	do	we	build
our	cell	membranes—our	first	line	of	defense	against	disease—out	of	junk
materials	like	margarine,	vegetable	shortening	and	supermarket	oils. Modern
diets	fail	to	supply	adequate	amounts	of	the	correct	essential	fatty	acids. I
recommend	supplementation	with	high-quality	essential	fatty	acids	and	fish	oils
(see	appendix	C). Weak	and	Rusty
To	be	healthy,	cells	must	be	supplied	with	adequate	amounts	of	antioxidants. Cell	membranes	and	the	factories	and	powerhouses	inside	of	cells	can	be
damaged	from	oxidation	via	free	radicals. Picture	how	oxidative	damage	(rust)
would	cause	the	Golden	Gate	Bridge	to	disintegrate	were	it	not	painted	with	a
protective	coating	each	year. Currently,	our	bodies	are	immersed	in	a	sea	ofhighly	reactive	chemicals—	such	as	ozone	in	urban	air	and	chlorine	in	tap	water
—that	create	oxidative	damage	to	our	bodies. You	likely	have	heard	reports
about	antioxidants	(such	as	vitamins	A,	C	and	E)	and	how	they	protect	us	against
free	radical	damage. Free	radicals	damage	our	cells	just	like	rust	corrodes	metal. Free	radicals	have
unpaired	electrons. Electrons,	which	travel	in	pairs,	are	charged	particles
orbiting	around	the	nucleus	of	atoms. An	unpaired	electron	aggressively	seeks	a
mate,	trying	to	“grab”	an	electron	from	something	else,	perhaps	a	molecule	that
is	performing	an	important	job	in	one	of	your	cell	membranes. Once	the	electron
is	grabbed,	that	molecule	can	no	longer	perform	its	job	properly;	furthermore,
the	molecule	now	becomes	a	free	radical	itself,	aggressively	seeking	its	own
electron	mate. The	subsequent	chain	reaction	can	result	in	serious	cellular
damage	commonly	associated	with	aging	and	disease,	unless	the	body’s	tissues
are	rich	with	antioxidants	that	can	stop	hazardous	chain	reactions	as	soon	as	they
begin. Free	radicals	are	naturally	produced	as	we	metabolize	oxygen. Free-radical
chain	reactions	are	constantly	being	produced	and	stopped	inside	your	body. Cells	were	designed	to	cope	with	these	reactions,	but	not	of	the	magnitude	that	is
present	today. For	example,	chlorine,	a	highly	oxidizing	gas	put	in	municipal	tap
water,	can	easily	damage	our	skin	and	lungs. Taking	a	shower	in	chlorinated
water	is	like	stepping	into	a	chlorine	gas	chamber—a	health	hazard	of	which
most	people	are	totally	unaware. We	can	make	choices	to	protect	our	cells,	but
first	we	need	to	know	the	source	of	the	damage. Today,	we	expose	ourselves	to	free-radical	damage	from	chemicals	to	which
our	biological	ancestors	were	never	exposed. Our	modern	environment	is	filled
with	substances	that	cause	free	radicals	to	form,	such	as	ozone,	chlorine,
pesticides,	tobacco	smoke,	petroleum	byproducts,	synthetic	perfume	and	many
others. We	need	more	antioxidant	protection	than	ever,	because	we	are	exposed
to	so	many	more	free	radicals. The	problem	is	that	the	need	for	antioxidant
nutrients	is	up	while	the	supply	in	our	diet	is	down. To	avoid	the	weak	and	rusty	body—to	slow	the	aging	process	and	keep
disease	at	bay—the	sensible	solution	is	to	stop	the	free-radical	damage. The
necessities	are	simple:	a	diet	rich	in	antioxidant	nutrients	along	with	antioxidant
supplements,	and	clean	food,	water	and	air. None	of	these	ideas	are	new,	but
what	people	don’t	understand	is	why	they	are	important. If	you	allow	free
radicals	to	damage	your	cells—to	allow	them	to	become	weak	and	rusty—your
body	ages	faster	and	becomes	vulnerable	to	disease. Salt	Is	Often	at	Fault
To	be	healthy,	the	nutrients	in	cells	must	be	in	proper	balance. Upsetting	the
natural	balance	of	chemicals	inside	a	cell	causes	the	cell	to	malfunction,	which	is
what	is	happening	to	the	balance	of	sodium	and	potassium	in	our	cells. Over	the
past	one	hundred	years,	our	diets	have	changed	dramatically,	increasing	the
amount	of	sodium	and	decreasing	the	amount	of	potassium	in	our	diet,	thus
reversing	the	natural	balance. Modern	food	manufacturers	add	lots	of	salt
(sodium	chloride)	to	their	products,	while	modern	diets	do	not	include	enough
potassium-rich	foods	such	as	fresh	fruits,	vegetables,	whole	grains	and	legumes. When	our	genes	were	evolving,	human	diets	contained	little	sodium	and	a	lot	of
potassium. For	example,	eating	an	apple	provides	only	1	mg	of	sodium,	but	310
mg	of	potassium. Eating	a	piece	of	modern	apple	pie	provides	110	mg	of	sodium
and	only	80	mg	of	potassium,	a	drastic	change. Salt-rich	diets	force	excess	sodium	into	cells,	disturbing	the	normal	and
healthy	sodium/potassium	balance. Among	other	problems,	excess	sodium
interferes	with	cellular	energy	production,	causing	fatigue. Sodium	attaches
itself	strongly	to	water	molecules,	so	when	more	sodium	goes	into	the	cells,	so
does	more	water. Water	retention	elevates	blood	pressure	and	causes	weight
gain. Dietary	salt	contributes	to	an	increased	incidence	of	cancer	and	metastasis,
cardiac	disease,	stroke,	kidney	disease,	bronchial	problems	and	kidney	stones. By	avoiding	processed	and	packaged	foods,	most	of	our	excess	dietary	sodium
can	be	eliminated. An	Important	Litmus	Test
Healthy	cells	must	have	the	correct	pH. In	addition	to	the	dangerous
imbalance	of	sodium	and	potassium,	our	modern	lifestyles	and	diets	have
detrimental	effects	on	another	critical	balance:	the	pH	of	our	cells. Commercials
commonly	tout	“pH	balanced”	shampoos	for	our	hair,	and	most	of	us	remember
the	litmus	paper	tests	from	our	chemistry	sets	or	grade-school	experiments—
those	tiny	sheets	of	paper	that	turn	pink	or	blue	based	on	pH. Cells	must
maintain	proper	pH	balance,	and	our	food	choices	affect	that	balance. The	pH	is	a	measurement	of	acidity	or	alkalinity. On	the	pH	scale,	7	is
neutral;	0	to	7	is	acidic,	and	7	to	14	is	alkaline. The	normal	pH	inside	of	a	cell	is
about	7. 4,	which	is	slightly	alkaline. Maintaining	normal	pH	in	the	fluid	inside
the	cell	as	well	as	in	other	body	fluids	is	critical	for	keeping	body	systems
functioning	normally. Most	of	the	chemical	reactions	in	the	body,	including	the
production	of	energy,	occur	most	efficiently	in	an	alkaline	environment. The
enzymes	involved	in	these	reactions	are	pH	sensitive	and	only	function	within	anarrow	pH	range;	pH	level	affects	other	vital	operations,	such	as	the	transport	of
substances	through	cell	membranes. You	can	monitor	your	acid/alkaline	levels
by	using	pH	paper	(see	appendix	C). Modern	diets	often	cause	cellular	pH	to	drop	below	7. 0,	into	the	acidic	range. (Cells	also	can	become	too	alkaline,	but	excessive	acidity	is	most	common. ) A
cell	that	becomes	too	acidic	is	said	to	have	intracellular	acidosis. Acidosis,	an
extremely	serious	condition,	is	one	of	the	common	factors	present	in	many
manifestations	of	disease. The	more	acidic	a	cell	becomes,	the	more	impaired	its
function. At	very	high	acidic	levels,	the	cell	will	die. Herman	Aihara,	author	of
Acid	and	Alkaline,	
says	that	“one	of	the	important	causes	of	cancer—	and	other
degenerative	diseases—is	the	cumulative	effect	of	the	acidic	condition	of	body
fluid. ”
How	do	cells	become	too	acidic. Different	foods	have	different	effects	on	our
pH. Ideally,	we	should	consume	only	foods	that	maintain	proper	cellular	pH. Instead,	we	consume	a	diet	high	in	foods	that	have	an	acidic	effect,	such	as
sugar,	soft	drinks,	white	flour	(pasta	and	bread),	excessive	protein	and	salt. Consumption	of	these	foods,	which	deplete	the	body	of	alkaline	materials,	has
skyrocketed	over	the	past	few	generations. Because	acidosis	is	such	a	threat,	the	body	tries	to	prevent	it	by	using	its	own
alkaline	minerals	(such	as	calcium	and	magnesium)	leached	from	the	bones	and
teeth,	leading	to	dental	problems	and	osteoporosis. By	contrast,	fresh	and
unprocessed	foods,	rich	in	alkaline	minerals,	help	keep	pH	within	normal	limits. For	this	reason,	among	others,	most	of	our	calories	should	come	from	fresh,
unprocessed	vegetables,	fruits,	beans	and	whole	grains. Concerned	about	your	pH. Measure	the	pH	of	your	first	morning	urine	before
eating. This	test	offers	an	indicator	of	your	cellular	pH	and	can	be	used	to
monitor	changes	as	you	work	to	normalize	your	pH. First	morning	urine	should
be	in	the	range	of	6. 5	to	7. 5. If	readings	fall	below	6. 5,	you	are	too	acidic. Occasional	readings	above	7. 5	are	normal,	but	consistent	readings	above	7. 5	are
an	indication	of	tissue	breakdown,	and	a	pH	over	8. 0	is	a	serious	matter. Fatigue
is	often	reflected	in	an	acidic	pH. Why	Am	I	So	Tired. Fatigue	is	one	of	the	most	common	complaints	made	to	physicians	today. During	the	onset	of	my	own	illness,	the	first	thing	I	noticed	was	fatigue. I	simply
did	not	have	the	energy	I	had	been	accustomed	to	having. So	many	people—
epidemic	proportions,	actually—are	tired	and	lack	energy,	but	they	do	not	knowwhat	to	do	about	it. Indeed,	when	I	told	my	doctor	about	my	fatigue,	he	told	me
it	was	the	result	of	aging. In	truth,	the	fatigue	had	nothing	to	do	with	growing
older	and	everything	to	do	with	becoming	sicker. All	cells	require	energy	to	function. Your	cellular	powerhouses	use	enzymes
to	turn	carbohydrates,	fatty	acids	and	amino	acids	into	energy	the	body	is	able	to
use. Fatigue	occurs	because	the	body’s	energy	production	systems	have	been
impaired. The	powerhouses	(called	
mitochondria
)	may	not	be	receiving
sufficient	fuel	or	oxygen,	may	have	been	damaged	by	free	radicals,	may	have	the
wrong	pH,	or	may	have	their	enzymes	disabled	by	toxic	chemicals. The	high-
energy	compounds	made	by	the	powerhouses,	such	as	ATP	(adenosine
triphosphate),	are	made	in	large	quantities	when	we	sleep,	which	is	one	reason
that	an	under-rested	person	functions	poorly	and	lacks	energy. Don’t	Blame	Your	Parents
Genes	are	the	blueprints	for	the	structure	and	function	of	every	cell	in	our
bodies. Although	we	inherit	genes	from	our	parents,	how	we	maintain	and	care
for	our	genes	determines	how	well	our	cells	work. Over	a	lifetime,	to	some
degree,	genes	deteriorate	and	mutate	naturally,	but	what	we	must	focus	on	are
man-made	free	radicals	that	accelerate	or	distort	this	natural	process. Minimizing
the	damage	is	crucial;	important	steps	are	to	avoid:	radiation	from	medical	X
rays	and	other	sources,	environmental	chemicals,	prescription	and	recreational
drugs,	alcohol,	tobacco	smoke	and	even	char-broiled	meat. Minimizing	the
damage	also	means	protecting	genes	with	good	nutrition—particularly	foods
containing	ample	antioxidant	nutrients	such	as	vitamins	A,	C,	E	and	the	mineral
selenium. Many	people	assume	that	“bad	genes”	or	a	family	history	of	disease
predestines	them	to	be	sick. In	truth,	while	genetic	predispositions	do	put	a
person	at	risk	for	disease,	what	a	person	chooses	to	do	to	protect	the	health	of
their	cells	and	genes	plays	a	more	important	role	in	whether	or	not	disease
develops. Choices,	rather	than	genetic	inheritance,	are	the	key. We	must	focus
on	how	we	play	the	game,	not	the	cards	we	were	dealt;	what	we	eat,	what	we	do
and	what	we	are	exposed	to	determines	how	healthy	we	will	be. Learning	a	New	Way
Unfortunately,	a	common	medical	response	to	a	diseased	organ	is	to	remove	it
surgically. Before	taking	such	a	drastic	action,	why	not	give	the	cells	that	makeup	that	organ	what	they	need,	keep	them	free	of	what	they	do	not	need	and
restore	the	organ	to	health. Modern	lifestyles—diets	and	toxins—create	the	formulas	for	cellular
malfunction	and	disease,	yet	traditional	medical	practices	ignore	them. How
often	have	you,	a	friend	or	a	relative	consulted	a	physician	and	been	given	a
diagnosis	or	treatment	but	were	not	asked	even	one	question	about	how	you	care
for	or	neglect	your	body. Not	asked	even	one	question	about	what	you	eat,	what
harmful	substances	invade	your	environment	or	how	you	live	your	life	in
general. More	commonly	you	are	asked	about	symptoms	alone. Traditional
medicine	does	not	make	us	healthy	and,	worse	yet,	can	make	us	sick	and
promote	our	death. Drugs,	surgeries	and	other	medical	procedures	that	disregard
the	causes	of	disease—not	fixing	the	problems	inside	the	cells	and	instead
addressing	symptoms—	can	never	cure	the	disease. Disease	is	not	about
“diseases,”	it	is	about	cells;	diagnoses	and	treatments	should	always	reflect	this
approach. The	battle	between	sickness	and	health	takes	place	within	every	cell	in	your
body. Choosing	healthy	cells	means	following	each	of	the	six	pathways	in	a
positive	direction;	let	us	move	on	to	the	first	of	the	six:	the	nutrition	pathway. 5
T
HE	
N
UTRITION	
P
ATHWAY
“The	well-nourished	American	is	a	myth. Despite	the	high
level	of	education	and	the	abundance	of	available	food,
many	people	make	poor	food	choices	and	are	badly
nourished. [T]he	average	human	diet,	nutritionally	unfit
for	rats,	must	be	equally	unsatisfactory	or	even	more	so	in
meeting	human	needs. ”
Carl	Pfeiffer,	M. D. ,	Ph.
The cell membrane's primary function is to keep out toxins, bacteria, viruses, and other harmful substances, while allowing necessary nutrients to reach the inside of the cell.
What is the main purpose of the cell membrane?
According to the text, fatigue is caused by a chronic shortage of essential nutrients and the presence of toxins, and it is not related to aging.
What is the main cause of fatigue?
The text suggests that foods such as sugar, white flour, processed oils, and milk products should be avoided, as they can cause malnutrition and disease.
What are some of the most common foods that should be avoided?
The text highlights that the average American diet is not providing the necessary nutrients and is filled with empty calories, leading to malnutrition and disease.
What is the main issue with the diet of the average American?
The text emphasizes the importance of making informed choices about what to eat and avoid, and suggests that people should focus on consuming whole, unprocessed foods and avoiding refined and processed products.
What is the recommended approach to maintaining health?