Lesson 3 - Our Body Temple

1ST DEGREE - LESSON NO. 3

OUR BODY TEMPLE - PART I EXERCISE AND DIET

Now we come to the time when we do some harder disciplines.

We have muscles, glands and nerves that are very important to us. The circulation of the blood is of paramount importance.

Animals jump, run and perform certain movements that help them to keep supple. The human family mainly walks, sits or sleeps.

In days gone by walking, running, hard physical work and unpolluted air made it unnecessary for physical exercise to be performed. BUT if we are to survive a certain amount of help is going to be needed, and that help must come from

YOU There are simple exercises that everyone can perform and there are hard ones for those who feel they would like to try them.

Before starting on the postures that put pressure on the glands and so keep them active, we must learn to STRETCH.

1 Raise the arms high above the head. Imagine a rope dangling down from the ceiling.

You are going to climb this rope. Stretch up high, clasping the imaginary rope. climbing up, bit by bit stretching as high as you possibly can, but at no stage do you go up on your toes. Leave the feet flat on the floor.

After you have fully stretched as high as you can, then drop the arms down in front of you and flop over, bending from the base of the spine (not the waist), and hang like a rag doll.

Again stretch high up, then flop over, loose and limp. Hang down for a few seconds before coming up slowly.

IMPORTANT - Whenever you bend forward, never come straight up. You may find you will become dizzy, so first lift your head, THEN, slowly raise the body upright.

(NB IF YOU HAVE HIGH BLOOD PRESSURE DO NOT PLACE THE HEAD LOWER THAN THE HEART).

2 Stand with feet apart - bend to the right side, lifting the left arm over the head, stretch and bend as far to the right as you can, but make sure the BODY FACES THE FRONT.

Repeat on the left side, bringing the right arm up and over the head, bending to the left.

3 Place both hands on the waist, feet slightly apart. Bend forward, then circle the body three times around to the right, bending side, back, side, front. Repeat the circling around to the other side.

These are SIMPLE stretching exercises that can be done by EVERYONE.

Now we come to circulation and the glands.

The sages of yore were able to penetrate, by the use of the third eye or inner gaze, the functioning of the human body long before our modern doctors ever came into being.

By pressure and turning the body different ways, they were able to stay young, healthy and at the same time remain amazingly alert, gaining the supreme knowledge of God and of Man.

We hereby present a series of ancient postures.

First we have SURYA NAMASKAR (Salute to the Sun). This is a set of 12 postures done in a routine designed to step up the circulation, to bring pressure on to the kidneys, squeezing out the venous blood, allowing fresh blood to flow around. It allows a full stretch of all body parts and allows stimulation of the major glands. It is best done early in the morning out of doors with as little as possible on and facing the sun.

The Ancients used to repeat certain mantras (words of power) to the sun while doing the exercise adoration for the life giving energy that comes forth from the sun's rays. When the sun rose in the early hours, coming up over the horizon like a fiery red ball, its rays gradually becoming warmer and warmer, it seemed it was like the heart of God. It pulsated, giving out life, love and energy, radiating all over the world, never differentiating between the wealthy or the poor, the sick or the strong. It was there for all who wished to partake of the rays that WARM and HEAL.

Surya Namaskar allows the rays of the sun to fall on certain glands of the body while performing the postures.

In part 2 of the series you will find detailed figures demonstrating the exercises with steps for controlled breathing during the performance.

Do the routine with a fervent prayer of thanksgiving in your heart for this great gift to mankind - the healing rays of the sun.

The best times to use the rays for healing purposes is from sunrise to 10am in the morning or in the middle of summer until 9am and from 3pm in the afternoon until sunset. The rays are too potent in the middle of the day and change from infra-red to ultra-violet.

Perform the series of movements twice to start with, increasing only as you feel you can cope with it.

The body you are using is YOURS and only you can tell what is enough and what is not enough. The idea behind any of the ancient postures is to take the mind within and be aware of what the body is doing.

Try to identify with the inner part of your body and it will tell you what is right and what is wrong.

DIET When we come to the question of diet, we come up against so many authorities. One authority tells us onions are bad for you, another says they are good: one says milk is bad, another says it is good, and so on. For every type of food you will find an authority who can usually back it up with some type of proof that it is either good or bad and another authority that will contradict, also with proof.

Even among strict vegetarians you will find they disagree about what is good and what is not. SO WHAT CAN WE DO?

Eat what comes naturally - what agrees with you and is conducive to good health and a disease free body.

Generally speaking, all salad vegetables, all vegetables are good and very necessary for the vitamins and minerals that are needed for repair and building of the body. But instead of cooking vegetables, eat them raw.

1hr before breakfast - a hot lemon drink with honey, with grated rind included in the drink.

Breakfast: Sliced or grated fruit (raw) with 1 or 2 tablespoons L.S.A. (3 parts linseed meal, 2 parts sunflower meal, 1 part almond meal), goats yoghurt, honey.

Morning tea: Herbal tea or vegetable Juice.

Lunch: Salad made up of as many salad vegetables as you wish to put in it. For protein you may have eggs, nuts, avocado etc. Salad dressing: mint or any natural salad dressing.

A slice of wholemeal bread, preferably rye. Vegetable Juice or some herbal tea.

Dinner: A large plate of GREEN vegetables, some pumpkin, potato, carrots or any other vegetable you so fancy.

Vegetables and fruit should not be eaten together.

This is simple, easy and you can vary it with different vegetables and proteins. It is a safe, noncholesterol diet.

Sugars, even honey, should, if used, be used very sparingly, preferably not at all. Sugar is abundant in grapes, bananas and other fruits.

Salt SHOULD NOT BE USED. There is enough salt in the vegetables. If you add to the pot of vegetables a couple of sticks of celery, it will do the salting for you. Celery is full of a natural salt.

Never throw the water of the greens or carrots away.

Instead of having the "cuppa" after a meal, drink the heated vegetable juice.

If you must snack between meals, do so with a handful of almonds, cashews or fruit.

For those visitors, why not cook "Health Cookies" instead of the white flour, sugar rubbish that is usually given?

Our body is our LIVING TEMPLE, so look after it as well as you are able.

For those who are sick, change the diet if you can, to simple life giving foods. Try movement in bed if it is permissible. Practise the breathing techniques.

So whatever the circumstances, unless absolutely forced to immobility, you can work and reconstruct your living temple to make it more perfect.

While it is important what you put in your mouth, it is, remember, much more important what COMES OUT OF YOUR MOUTH.

You may keep your body reasonable as far as inner purity goes, but what comes out of the mouth must also be pure.

Every word that issues forth must show that the living temple is CLEAN IN ALL ITS ASPECTS. MAY YOUR LIVING TEMPLE SHINE BRIGHTLY AND BE A GUIDE TO All, WHO COME IN CONTACT WITH YOU

DR. EVA HILL'S ELIMINATION DIET extract from Why be scared of Cancer".

A medical GP and naturopath, she has the best of both worlds and we strongly recommend that this be carried out at the change of seasons and when feeling off colour. 1 Daily diet to be at least 75% fruit, vegetables, of which at least 1\2 be raw. 2 Avoid or use sparingly: meat, fish, cheese, eggs, milk, cereals, white sugar and salt.

ELEVEN DAY ELIMINATION DIET Hot epsom salts bath taken nightly (1lb to bath) for first week. First 3 days = water and fruit juice (orange or grapefruit). 1 glass every 4hrs.

Next 2 days add fruit only (not bananas) - apples, pears, tomatoes, grapes etc.

Next 6 days: Breakfast - citrus fruit. Lunch - salad of 3-6 vegetables and 1 cup potassium broth. Dinner - 2-3 steamed vegetables, 1 cup potassium broth. Fruit juice may be taken before bedtime if needed.

Potassium Broth: Carrots, celery, parsley, spinach, onion, tomato, 1 unpeeled potato, in 1 quart water. Simmer 1\2hr, strain. It is even better to juice the vegetables and drink it.

BALANCED DAILY DIET Before breakfast Glass fruit juice or hot lemon and honey. Breakfast Raw fruit of any kind or sun dried fruit. Add grated nuts, honey. Lunch Raw salad, broth or juice and one starch food, ie., bananas or steamed brown rice, wholemeal bread with butter etc. Mid-Afternoon Fruit or fruit and/or vegetable juice. Dinner Raw salad, potato baked or steamed etc. 2\3 steamed or baked vegetables, one protein and broth or juice.

Fruit salad may be substituted for any meal. Never use white flour, white sugar or foods containing them. Never use any chemically preserved, coloured or flavoured foods. Do not use aluminium utensils or fluoridated water.

Take 1 tablespoon dried brewer's yeast or 9 yeast tablets daily 1\2 teas kelp or 3 kelp tablets.

If cancer has developed or any other serious disease she adds He\She must be even stricter and adhere to a diet of COMPLETELY RAW FOOD, FRUIT, VEGETABLES, NUTS, HONEY AND GARLIC FOR AT LEAST TWO YEARS.

GOOD HEALTH TO YOU ALL

GOAT'S MILK

By Commercial Goat Milk Producers Cooperative.

Lots of people vaguely know that goats milk is good. Most of them have heard that it is particularly good for allergic babies, some have heard of asthma sufferers who have benefited. But many believe that, because it is good for you, it must taste correspondingly nasty.

Nothing could be further from the truth, one taste of delicious goats milk from a reputable source will quickly dispel this idea. Goats milk is smooth, and a shade sweeter than cows milk, with a slightly nutty flavour. Well-produced goats milk does not taste strong, nor is it "rich" in the popular sense, though it is very rich in health-giving qualities.

Those with digestive difficulties of any kind benefit most. In the stomach, all milk turns into curds. The curd of goats milk is soft and flocculent the human stomach can deal with it in twenty minutes. The tougher curd of cows milk takes up to six times as long.

Naturally, the rapidity with which goats milk passes through the stomach imposes the least possible strain, and is, therefore, of particular value to immature (babies) ailing (ulcers, hyper-acidity, etc. and failing (ageing) systems.

The globules comprising the fat, ie., cream content of milk are very much smaller, and structurally simpler in goats milk, and again, therefore, a great deal easier to digest. This is considerable value to sufferers from liver complaints and allied problems.

The clean taste of goats milk is due to it's non-irritant effect on mucous membranes. The human respiratory system is lined with tissue similar to the mouth's and the non mucous causing quality of goats milk is of great significance in complaints such as asthma, hay fever, bronchitis, etc.

Many of these and other illnesses such as some migraines, the nausea of early pregnancy, and a number of skin complaints, particularly infantile eczema, are allergic in origin.

Beef proteins are among the commonest allergenics we know. Quite often, the use of goats milk will produce rapid improvement by it's natural antihistaminic qualities, the buffering it provides for the absorption of other foods and, of course, by simply providing a systemically acceptable substitute for cows milk.

Goats milk is richer in the B Group of Vitamins, which is important for soothing ruffled nerves. It also has a greater content of available Vitamin A.

The yellow "richness" of cows milk is due to its carotene content (the colouring matter in green and yellow vegetables), but only the goat is able to convert all the Carotene in her greenfeed into Vitamin A in a form instantly absorbable by the human system.

Not everyone has access to fresh goats milk, but goats milk in any form may be used for all recipes calling for milk. It can be drunk hot or cold, plain or flavoured, without affecting it's marvellous value in sickness and in health.

VITAMINS

Vitamins are essential to life, and should be taken naturally in the food that we eat rather than in tablet form. They are manufactured by plants.

We give here just an example of the various contents of the foods containing certain vitamins. Study it thoroughly. For any more information read "The complete Home Guide to all the Vitamins" by Ruth Adams.

MINERALS

Are just as important as the vitamins. Lack of certain minerals can cause a brain to become unbalanced, autism, dwarfism, poor growth, cirrhosis of liver, poor circulation, hyperactivity, epilepsy, diabetes, enlarged prostate, high cholesterol, acne and many other ailments.

For further reading on this matter, Mr Carl C Pfeiffer's book "Zinc and other Micro Nutrients" is recommended.

. Health is terribly important, both physical and mental.

Take a potassium drink daily. Juice, celery, carrot, tomato, onion, parsley, lettuce together and have a cocktail that cannot be bettered for energy and life.

Lots of green vegetables and a salad dressing preferably made of tofu, oil, lemon juice, soya sauce and garlic. Tofu is a wonderful food and gives you the protein that you need. Many savoury and sweet dishes can be made with it. Live, living foods are the answer. Cooked foods are dead.

Give you body and brain a chance to live as it was meant that they should, with full faculties and a body that will work for you. If sick, fast or do an eleven (11) day elimination diet, or even a five (5) day one. The body will right itself if given half a chance.

Good luck.

VITAMIN A FOODS UNITS Carrots raw cup 11,000 Sweet potatoes 1 cup 7,700 Beet greens cup 6,700 Chard cup 8,720 Dandelion greens cup15,170 Endive 10 stalks 3,000 Chickory cup 10,000 Kale cooked cup 8,300 Spinach cooked cup 11,780

Turnip greens cooked cup 10,600 Pumpkin cooked cup 3,400 Cantaloupe small 3,420 Apricot 6 halves 2,790 Apricot dry 8 halves 3,700 Peaches fresh 1 large 880 Prunes dry 12 1,890 Tomato juice 4oz 1,050 Liver beef fried 1 serve 53,500 Liver calf 32,200 Liverwurst lb 5,750 Eggs 2 1,140

VITAMIN B1 (Thiamine) FOODS MILLIGRAMS Almonds 1 cup 0.34 Asparagus 1 cup 0.22 Avocados 1 cup 0.22 Beans Lima 1 cup 0.22 Beef heart 3 oz 0.23 Beef and veg stew 1 cup 0.12 Brazil nuts 1 cup 1.21 Bread Cracked wheat 1 lb 0.53 Cracked wheat 1 slice 0.03 French enriched 1 lb 1.26

Italian enriched 1 lb 1.31 Rye 1 lb 0.81 Rye 1 slice 0.04 Pumpernickel 1 lb 0.04 White enriched 1 lb 0.04 White enriched 1 slice 0.06 Cashew nuts 1 cup 0.49 Collards 1 cup 0.15 Black eyed peas 1 cup 0.41 VITAMIN B1 (Thiamine) - contd FOODS MILLIGRAMS Dandelion greens 1 cup 0.23 Dates 1 cup 0.16 Flour, whole wheat 1 cup 0.66 Grapefruit juice frozen 1 cup 0.29 Grape juice 1 cup 0.11 Ham smoked 3 oz 0.46 Ham boiled 2 oz 0.57 Liver beef 2 oz 0.15 Milk dry whole 1 cup 0.30 Milk dry non-fat 1 cup 0.28 Oatmeal 1 cup 0.22 Orange 1 0.11 Orange juice frozen 1 cup 0.63 Orange/grapefruit frozen 0.47 Oysters raw 1 cup 0.30 Peanuts roasted 1 cup 0.47

Peas green 1 cup 0.40 Pecans 1 cup 0.93 Pineapple raw 1 cup 0.12 " canned crushed 1 cup 0.20 " juice 1 cup 0.13 Pork chops 2-4 oz 0.60 Pork roast 1 slice 0.71 Raisins 1 cup 0.13 Sausage bologna 8 oz 0.36 Soup bean 1 cup 0.10 Soybeans 1 serve 1.07 Soybean flour 100 grams 0.82

VITAMIN B2 (Riboflavin) FOODS MILLS Almonds 1 cup 1.31 Apricots 1 cup 0.24 Asparagus 1 cup 0.30 Avocados 1 cup 0.30 Beef hamburger 3 oz 0.18 Beef heart 3 oz 1.05 Beef steak 3 oz 0.16 Beef corned 3 oz 0.20 Bread Rye 1 slice 0.02 Pumpernickel 1 lb 0.63 White enriched 1 slice 0.04

Whole wheat 1 slice 0.05 VITAMIN B2 (Riboflavin) - contd FOODS MILLS Broccoli 1 cup 0.22 Buttermilk 1 cup 0.44 Cashew nuts 1 cup 0.46 Chicken broiled 3 oz 0.15 Collards 1 cup 0.46 Dandelion greens 1 cup 0.22 Dates 1 cup 0.17 Soybean flour 100 grams 0.34 Squash winter baked 1 cup 0.31 Turnip greens 1 cup 0.59 Wheat germ 1 cup 0.54 Yoghurt 1 cup 0.43 Egg raw 1 0.15 Egg scrambled (W/milk & fat) 0.18 Flour whole wheat 1 cup 0.14 Kale 1 cup 0.25 Lamb chop 4.8 oz 0.24 Liver beef 2 oz 2.25 Mackerel 3 oz 0.23 Milk whole 1 cup 0.42 Milk dry non-fat 1 cup 1.44 Mushrooms 1 cup 0.60 Mustard greens 1 cup 0.25 Oysters 1 cup 0.39

Peaches 1 cup 0.32 Peas green 1 cup 0.22 Prunes cooked 1 cup 0.18 Pumpkin 1 cup 0.14 Sausage Bologna 8 oz 0.49 Shad baked 3 oz 0.22 Soybeans 1 serve 0.31 Spinach 1 cup 0.36 Strawberries raw 1 cup 0.10 Watermelon 1 wedge 0.22 Brewers Yeast 1 cup 5.45 VITAMIN B3 (NIACIN) FOODS MILLS Almonds 1 cup 5.0 Apricots dried 1 cup 4.9 Avocados 1 cup 2.4 Beef 3 oz 3.1 Hamburger 3 oz 4.6 Beef steak 3 oz 4.0 Beef corned 3 oz 2.9 Beef heart 3 oz 6.8 VITAMIN B3 (NIACIN) - contd FOODS MILLS Beef veg stew 1 cup 3.4 Rye 1 slice 0.3 Pumpernickel 1 lb 5.4 White enriched bread 0.5

Whole wheat 1 slice 0.7 Salmon 3 oz 6.8 Shad 3 oz 7.3 Soybean flour 100 grams 2.6 Tuna 3 oz 10.9 Wheat germ 1 cup 3.1 Chicken broiled 3 oz 10.5 Dates 1 cup 3.9 Flour whole wheat 1 cup 5.2 Ham smoked 3 oz 3.5 Lamb chop 1 5.4 Liver beef 2 oz 8.4 Mackerel 3 oz 6.5 Mushrooms 1 cup 4.8 Oysters 1 cup 6.6 Peanuts roasted 1 cup 24.6 Peanuts dried 1 cup 8.4 Peas green 1 cup 3.7 Pork chop 1 3.6 Sausage Bologna 8 oz 6.0 Soybeans 1 serve 2.3 Swordfish 3 oz 9.3 Veal Cutlet 3 oz 4.6 Yeast Brewers 100 grams 36.2 VITAMIN B6 (PYRIDOXINE) FOODS MICRO Bananas 320

Barley 320-560 Beef 230-320 Cabbage 120-290 Cod 340 Corn Yellow 360-370 Cottonseed meal 1310 Eggs 22-40 Ham 330-580 Heart Beef 220-290 Kidney Beef 350-990 Lamb 250-370 Liver beef 600-710 Sardines canned 280 Tomatoes canned 710 VITAMIN B6 (PYRIDOXINE) - contd FOODS MICRO Veal 280-410 Wheat germ 850-1600 Yams 320 Sunflower seeds 2.50mgm Green vegies 0.20mgm Malt extract 540 Milk whole 54.110 Milk dry 330.820 Milk dry skim 550 Molasses blackstrap 2000-2490 Peanuts 300

Peas dry 160-330 Pork 330-680 Potatoes 160-250 Rice white 340-450 Rice brown 1030 Salmon canned 450 Salmon fresh 590 Soybeans 710-1200 Tuna canned 440 Wheat bran 1380-1570 White flour 380-600 Yeast brewers 4000-5700 Lentils 0.60mgm Chick peas 0.54mgm

VITAMIN B (BIOTIN) FOODS MICROGRAMS Bananas 4 Beans dried Lima 10 Beef 4 Cauliflower 17 Corn 6 Eggs whole 2 25 Filberts 16 Hazel nuts 14 Liver beef 100 Milk 1 cup 5

Mushrooms 16 Oysters 9 Peanuts 39 Pork 7 VITAMIN B (BIOTIN) contd FOODS MICROGRAMS Salmon 5 Strawberries 4 Wheat whole 5 Yeast brewers 3 tbsp 75

VITAMIN B12 (100gram serve) Beef kidney 18.55 Beef liver 31-120 Beef round 3.4-4.5 Bread whole wheat 0.2-0.4 Cheese American 0.6 Cheese Swiss 0.9 Egg 1 whole 0.3 Fish haddock 0.6 Milk whole 0.3-0.5 Milk powdered 1-2.6 Soybean meal 0.2

B VITAMIN (Micrograms per 100 gram serve) FOODS MICROGRAMS

Almonds 46 Apricots fresh 3.6 Apricots dried 4.7 Asparagus 89-140 Avocados 4.57 Barley 50 Beans Lima fresh 10-56 Beans Lima dry 100 Beans Navy dry 130 Beef round steak 7-17 Beef liver 290 Beef kidney 58 Blackberries 6-18 Bread Rye 20 Wheat 27 White 15 Broccoli 34 Brussels sprouts 27 Buttermilk 11 Cabbage 6-42 Cauliflower 29 Cheese cheddar 15 Cheese cottage 21-46 B VITAMIN contd FOODS MICROGRAMS Spinach 49-110

Turnip greens 83 Wheat 27-51

FOLIC ACID (Micrograms per 100 gram serve) FOODS MICROGRAMS Coconut 28 Corn sweet 9.70 Dates 25 Egg 1 whole 5.1 Egg Yolk 13 Endive 27-83 Flour enriched white 8.1 Flour rye 18 Flour whole wheat 38 Ham smoked 7.8 Kale 50.9 Lentils dry 99 Lettuce dry 4-54 Liver beef 290 Liver chicken 380 Liver lamb 280 Liver pork 220 Mushrooms 14.29 Oats 23-66 Peanuts 57 Peas 5-35

Potatoes 2-130 Rice brown 22 Tangerines 7.4 Watercress 48 Zucchini 11 PANTOTHENIC ACID CONTENT B VITAMIN (Micrograms per 100 gram serve) FOODS MICRO Brains all kinds 2.6 Broccoli 1.17 Bulgur 0.660 Cabbage juice 1.1 Cashews 1.3 Cauliflower 1.25 Chicken 1 PANTOTHENIC ACID CONTENT B VITAMIN contd FOODS MICRO Chickpeas 1.25 Cottonseed flour 4.320 Eggs whole 0.850 Filberts 1.146 Flounder 1 Heart 3 Kale 1.3

Kidneys 4 Lentils 2.7 Liver 1.3 Liverwurst 1.4 Mushrooms 2.2 Oatmeal 2 Peanuts 2.8 Peas dry 2 Salmon 1.3 Sesame seed flour 2.7 Soybeans 1.7 Sunflower seeds 1.4 Turkey 2.67 Walnuts 0.900 Wheat bran 2.9 Wheat germ 1.2 Whey dried 4 Yeast brewers 12

B VITAMIN PARA-AMINO-BENZOIC-ACID OR PABA

Best source that is in all other B Vitamin foods, meat, organ meats, seeds of all kinds, unrefined cereals of all kinds, nuts, leafy green vegetables, brewers yeast, wheat bran and germ.

VITAMIN C FOODS MILLS Acerola cherries 100g 1000

Asparagus fresh stalks 20 Beans green Lima cup 9 Broccoli leaf cup 90 Brussels sprouts cup 87 VITAMIN C contd FOODS MILLS Cabbage Chinese raw 1 cup 50 " green raw 1 cup 50 Cantaloupe small 50 Chard Swiss cooked cup 16 Collards cooked cup 70 Currants red 1 cup 40 Dandelion greens cooked 1 cup 18 Grapefruit fresh cup 45 " juice fresh 1 cup 108 Grapefruit canned 1 cup 72 Guavas 1 125 Honeydew melon med 90 Kale cooked cup 96 Kohlrabi cup 50 Leeks cup 25 Lemon juice 1 tablespoon 25 Lime juice cup 18 Liver beef 1 slice 30 Liver calves 1 slice 25 Liver chicken 1 cup 25

Liver lamb 1 slice 20 Loganberries 1 cup 35 Mustard greens cooked cup 40 Orange 1 50 " juice fresh 1 cup 120 " " canned 1 cup 80 Parsley cup 70 Parsnips cup 20 Peas cooked 1 cup 40 Peppers green 1 med 125 Peppers pimento 2 med 95 Persimmon Japanese 1 lrge 40 Pineapple fresh 2/3 cup 17 " juice canned 1 cup 25 Potatoes sweet 1 med 25 Potatoes white baked 1 med 20 Radishes 15 large 25 Raspberries black 1 cup 36 Raspberries red 1 cup 50 Rose hips 100 gram 500-6000 Rutabagas cup 26 Spinach cooked cup 30 Strawberries fresh cup 50 VITAMIN C contd FOODS MILLS Tangerines 2 med 48 Tomatoes canned cup 20

" fresh 1 med 25 " canned 1 cup juice 48 Turnips cooked cup 22 " raw 1 med 30 " tops cooked cup 40 Watercress 1 average bunch 54

FOODS HIGHEST IN VITAMIN D

Vitamin D occurs in extremely small amounts in butter, egg yolk, saltwater fish such as salmon, herring and sardines, liver. Fish liver oil is the richest source. Most milk these days is irradiated to increase Vitamin D content.

VITAMIN E

Beans baked 1.16 Beef 0.63 Bread whole wheat 4 slices 2.2 Corn oil marg 1 tablespoon 2.60 Haddock 1.20 Liver 1.62 Mayonnaise 1 tablespoon 3.16 Oatmeal 3.23 Peas fresh 1.73 Potato baked 0.05 Wheat germ cup 11.00

VITAMIN K

In pork liver, soybean oil, spinach, kale, carrot tops, cabbage, alfalfa and other green leafy vegetables, cauliflower, tomatoes, egg yolk, corn mushrooms, oats, peas, potatoes, soybeans, strawberries, wheat bran and wheat germ.

ZINC (3 oz or 100 grams)

VEGETABLES MILLS Asparagus 0.32 Beans green 0.21 Beets 0.93 Cabbage 0.80 Carrots 2.0 Cauliflower 0.23 Corn 0.25 Lettuce 0.30 Peas 4.0 Potato 0.29 Potato Sweet 0.23 Rutabaga 0.30 Tomato 0.24 Turnips 0.08 Turnip greens 0.21 Watercress 0.56

FRUITS Apple juice 0.07 Apricots 0.12 Banana 0.28 Cantaloupe 0.09 Cherries 0.15 Currants red 0.20 Dates 0.34 Grapefruit juice 0.10 Lemon 0.17 Orange juice 0.11 Peaches 0.07 Pears 0.08 Pineapple 0.26 Prune juice 0.16

NUTS Peanut butter 2.0 Whole nuts 3.42

SEA FOODS Clams hard 21 Clams soft 21 Herrings 100 Oysters Atlantic 143

ZINC - contd

(3 oz or 100 grams)

MEATS MILLS Beef 6.4 Beef liver 5.5 Chicken breast 1.1 Chicken thigh 2.8 Lamb 5.3 Pork liver 9.0

CEREALS Corn whole 2.5 Oatmeal 14.0 Rice white 0.5 Rice unpolished 1.5 Wheat bran 14.0 Wheat germ 13.3

BREADS White 0.12 Whole Rye 1.34 Whole Wheat 1.04

DAIRY PRODUCTS Egg whole 1.5 Egg white 0.02 Egg yolk 1.5

Milk cows 17.66 Milk human 2.13 Human colostrum 70.900

SOURCE OF IRON

Lean meats, deep green leaf vegetables, whole grain cereals or breads, liver, other organ meats, dried fruits, legumes, shell fish and molasses. Iron cookware. Generally the public would benefit more from B6 and Zinc supplements rather than Iron supplements. SOURCE OF IRON contd In good old days, if pale and fatigued, grandma would try sulphur and molasses (high in iron); if it didn't work, she might stick some rusty nails into an apple, and let spiked apple sit overnight. Eat apple next day (minus nails of course). The malic and ascorbic in apple does promote absorption. Orange juice and egg in morning is helping iron absorption.

MANGANESE (mg per 100 gm edible parts) CEREALS Bread White 0.25 Buckwheat 1.3 Corn 1.0 Cornflakes 0.04 Corn meal 10

Oats 3.0 Oat bran 10 Oat meal 0.30-3.0 Rice 2.0 Rice bran 26 Rice crispies 1.0 Wheat 5.0 Wheat bran 14

NUTS Chestnuts 3.5 Peanuts 1.9 Pecan 1.5 Walnuts 15

SPICES Cardamon 27.0 Cloves 30.0 Ginger 17.6

FRUITS Apples 0.20 Bananas 0.2-0.8 Blue berries 0.15-1.9 Cherries 0.3-0.78 Pineapple 0.1-3.0 Prunes 0.08

MANGANESE (mg per 100 gm edible parts) FRUITS - contd

Raspberries 0.12 Strawberries 0.33 Watermelon 0.03

VEGETABLES Beans green 0.2-2.0 Beans Lima 0.5-1.0 Carrots 0.06-0.6 Dandelion greens 0.30 Lettuce 0.7-0.8 Onions 0.52-1.0 Parsley 0.9-8.5 Peas 0.11 Spinach 0.2-15.0

PROTEINS Clams 0.25 Egg whole 0.05 Egg yolk 0.10 Fish sea 0.02 Fish fresh water 0.06 Liver 0.12-0.52 Meat 0.03

Meat white 0.01 Snails 1.6

MISCELLANEOUS Coffee beans 2.0 Egg noodles 0.7 Macaroni 0.5 Spaghetti 0.54 Tea leaves 5.71 Yeast 0.53-0.9

SULPHUR Vegetarians may be deficient in sulphur if they do not eat eggs, red hot peppers, smelly foods, ie., onions, garlic, contain appreciable amounts of sulphur. Some spring waters contain sulphur. Also asparagus, leeks, chives, etc. SELENIUM Sources in brewers yeast, garlic, liver, eggs, animal foods, although in brown rice, bread, etc, it is lost in cooking and processing.

CALCIUM Milk, egg yolks, cheese, egg shell. Egg shells can be used to sweeten vinegar and lemon juice by neutralizing the acid so sugar is not needed. Eggs allowed to stand 24 hours in cider or wine vinegar will have soft shell. Throw whole egg in blender to make an eggnog.

PHOSPHATE (mg/100gm)

Brewers yeast 2500 Rice bran 1400

Wheat bran 1300 Pumpkin seeds, wheat germ 1100 Sunflower seeds 800 Sesame seeds, soybeans 600 Almonds, bran flakes, liver 500 Cowpeas, peanuts, Kidney beans, lentils 400 Eggs, beef 300 Flounder, mung beans, Chick peas, chicken 200

MAGNESIUM

Milk, nuts, whole grains, green vegetables, seafoods, hard water.

POTASSIUM (mgm/100ml or grams) BEVERAGES Prune juice canned 220 Tomato juice 210 Orange juice fresh 205 Grapefruit juice canned 200 Grape juice canned 160 Pineapple juice canned 160 Apricot juice 155 POTASSIUM - contd (mgm/100ml or grams)

BEVERAGES contd Milk whole 140 Milk non fat 110

VEGETABLES Soybeans 400 Red Kidney beans 300 Carrots diced cooked 250 Lentils 200 Potato 200

FRUIT Peaches raw dried 900 Banana 200

FLOUR & WHEAT Wheat germ 700 Soy flour 600 Whole wheat bread 200

MOLYBDENUM GRAIN Buckwheat 485 Wheat germ 200 Barley 138 Wheat 60

Corn 50 Rice 47 Cornflakes 8 Soybean -

BREAD Rye 50 Whole wheat 30 White 21

PREPARED FOODS Macaroni 51 Noodles 45 Molasses 18

NUTS Sunflower seeds 103 Coconut 25 MOLYBDENUM - contd MISCELLANEOUS Eggs 50 Cocoa 50 Scotch Whisky 17 Milk powder 14 Butter 10 Tea 8 Beer 6

Cheese 5 Wine 5

MEAL Soybean 182 Wheat 50 Corn 9 Buckwheat 8

FRUITS Cantaloupe 16 Apricot 14 Raisins 11 Strawberries 9 Plums 6 Banana 3 Apple Trace

VEGETABLES Bean Lima 400 Beans canned 350 Lentils 120 Beans green 66 Yams 59 Spinach 26 Potato 25 Zucchini 12

Watercress 10 Carrots 8 Endive 4 Lettuce 2 Celery 2

MEATS Liver 200 Hearts 75 Kidneys 75 Chicken 40 MOLYBDENUM - contd MEATS - contd

Shellfish 20 Fish 4

VANADIUM Is highly concentrated in fats and vegetable oils. Burning of coal and certain types of crude oil.

CHROMIUM Best sources are brewers yeast and sugar beet molasses.

HEAVY METAL INTOXICANTS Bismuth, lead mercury and cadmium. Also too much copper. It is in many foods and we are not deficient in it, but too much will produce hyperactivity, liver and brain problems. Although essential for life, too much is toxic. Copper pipes and pots are not a good idea.

Natural foodstuffs with appreciable amounts of copper:

MEATS Bacon .52 Beef liver 2.80 Beef heart .29 Buck liver 4.77 Calf liver 7.90 Chicken breast .18 Chicken wing .22 Lamb chops .31 Lamb liver 5.60 Mutton leg .24 Pork liver 1.14 Veal chops .25 HEAVY METAL INTOXICANTS - contd

SEAFOOD Crab canned 1.52 Lobster 1.69 Oysters 17.14

Shrimps .60 Tuna fish .50

DAIRY PRODUCTS Cream .11 Eggs fresh .10 Milk condensed .22

SPICES Curry powder 1.07 Pepper black .56 Salt .44

NUTS AND SEEDS Brazil nuts 1.58 Filberts 1.23 Peanuts .62 Pecans 1.14 Pistachio nuts 1.12 Walnuts 1.39 Sesame seeds 1.59 Sunflower seeds 1.77

DRIED FRUITS Apricots .35 Dates .22 Figs .28

Prunes .28 Raisins .25

VEGETABLES Avocados .39 Beans kidney .84 Beans Lima .73 Beans Navy .85 Mushrooms 1.00 Peas .22 Soybeans 1.17 Yams .22

HEAVY METAL INTOXICANTS - contd

CEREALS Bran flakes .61 Rice crispies .30 Rice puffed .39 Wheat flakes .44

BREAD Brown .28 Rye .23 Wheat .24 White .23

SWEETS Chocolate bitter 2.67 Chocolate sweet 1.04 Jams, all kinds .31 Liquorice .39 Molasses 1.42 Sugar wafers .84

CONDIMENTS Catsup .59 Mustard .40 Olives .34 Sweet relish .50

BEVERAGES Cocoa powder 3.57 Coffee ground 1.26 Instant breakfast carnation .50 Instant breakfast dry 6.25 Tea bags 4.80 Tea instant dry 1.10

MISCELLANEOUS Gelatine 1.78 Yeast dried 4.98 Posted 19th January 2007 by pranavananda