Chapter 17

Nature's Way
Vital Substitutions

Instead Of

Rather . . .

Using refined table sugar

Sweeten drinks with natural or organic honey or fructose. Sweeten cereals with home-made date jam, or fructose or honey to taste or, wherever practical, dried fruit such as raisins, sultanas or chopped dates and/or banana.

Using margarine and common cooking oils

Most margarines and common oils are hydrogenated. Use natural cold pressed oils that are also cold processed. Or use fresh cream in recipes instead of oil. Use butter sparingly.

Using white rice or white flour products

Use brown rice and wholegrain products such as whole wheat flour. Use stone-milled, unrefined grains for porridges. Use whole food cereals such as muesli, granola and seed mixes.

Using refined, preserved, sugary, junk foods

Become whole food-aware and make every effort to find a stockist who carries a wide range of whole foods. If it is true that you are what you eat, then you owe it to yourself to eat only the very best. You will find a vast selection of whole food recipes at this link.

Using fried foods

Bake, grill, boil your food. Do anything but fry your food - especially in hydrogenated oils. Oils used more than once for frying (as in popcorn vending machines  - take a peep inside the frying pot) are especially suspect.

Cooking at high temperatures

Learn to cook everything at the lowest temperature possible. Heat destroys the nutrients in food.

Using butter or margarine on bread

Use mashed avocado, or whipped cream, and/or a natural, preservative-free spread.

Using sugary jams and preserves

The sugar concentration in these products is far too high. Use Date Jam or malted date jam, or home-made jams that have been sweetened with fructose or honey.

Using fried chips or fried potatoes

Par-boil cut chips or potatoes, rub them out fairly liberally with a little cream or natural oil, place them in a non-stick pan, and oven-bake them at 180°C until they are golden brown. Delicious.

Using aluminium pots

Use glassware pots, pans and baking dishes - wherever possible

Lying down or relaxing after meals

Get into the habit of taking a short brisk walk after every meal. This is a great aid to digestion and to overall vitality.

Taking liquids together with meals

Take Liquids at least 30 minutes before meals or 3 hours after meals. Liquids taken together with your meal will dilute your digestive enzymes and thus hinder digestion.

Three meals a day

If you are one who is not involved in heavy manual work, you will benefit greatly by following a two-meal a day plan.  Those who are ill should try this - you will be amazed. In any case, we should always have a very light meal at night - such as fruit and homemade whole wheat zwieback, or fruit and homemade popcorn (with salt and a little cold processed sesame oil). Those who suffer from insomnia will find improvement if they dispense with the evening meal, or if they eat only very lightly in the evening.

Boiling Vegetables

Why leave much of the nutrition in the water? Rather steam your vegetables (vegetable steamers are inexpensive) or bake them in the oven (roast them).

Frozen Vegetables

Fresh vegetables

Canned Fruit

Fresh Fruit

Peanut Butter produced from fried nuts and hydrogenated fats etc.

Nature's Choice manufactures a unique, bio-friendly peanut butter that is produced from selected nuts that have been slowly baked at low temperature in a special convection oven. Delicious and all-natural.

Spending lunch-time indoors

Make a point of getting outdoors at lunch-time. Get away from your work environment and think about anything but work.

Sleeping with your windows closed

To repeat: Fresh air is as important to your body as petrol is to your car. Sleeping with closed windows is a form of slow suffocation and a terrible stumbling block to those who desire optimal wellness. Install burglar bars and/or fly screens in your windows if you must.