from "Rust Out" by Dr. Royce Bailey, page 67

1. Eat a good breakfast. This should be your largest meal of the day.

2. Eliminate between meal snacks. Your stomach should rest 4-6 hours between meals.
A.    Scientists have found that “fast food” creates addiction to:

Fat (9 calories/gram),
Sugar (4 calories/gram),
Salt (required, only a pinch).
B.    Metabolic Syndrome (Pre-diabetic):
High waist circumference (40" in men; 35" in women),
Triglyceride levels greater than 150,
HDL less than 40,
Hypertension (blood pressure greater than 130/85),
Fasting Blood sugar level greater than 110.
C.    Eat more fiber.
It scrubs your bowels of toxins.
It lowers your cholesterol.
You burns 7 calories for every gram of fiber you eat.  At 35 grams per day, you’ll neutralize 250 calories per day.  That’s 15 pounds you’ll lose per year.
D.    Sweating during exercise can cause an evaporation heat loss of an extra 12 to 16 calories per hour beyond the calories used up in exercising.

3.    Remove empty and refined calories from your diet as much as possible.
A.    Eliminate or cut down drastically on all visible fats (Crisco, Mazola, Margarine, Salad Dressings).
B.    Eliminate or reduce the use of sugar:
Desserts (Ice cream, candy, cake, pie),
Jams and Jellies,
Sweetened cereals or sugar on your cereal.  Substitute dried fruit, nuts or raisins,
Soft drinks or fruit drinks.  Use fruit juices sparingly,
Use fresh fruit rather than canned fruit.
C.    Use unrefined cereals.
Use brown rice rather than white rice and
Whole wheat bread rather than white bread, even though it’s enriched.
Use cooked cereals for breakfast in preference to dry cereals.
D.    Don’t use alcoholic beverages (7 empty calories/gram).

4.    Reduce drastically the intake of animal fats.
A.    Eliminate meats (I would prefer no fish or chicken, either).
B.    Eliminate dairy fat.
C.    Beware of all baked goods-most are high in fat and sugar.
D.    Limit your eggs to less than two a week.  Best to have none.
E.    Select proper spreads for bread and use these in small quantities only.
Use some avocado.
Use some peanut butter or other nut butters.
Use tahini in place of butter.
Use Non-Trans Fat Margarine occasionally.

5. Eat a light fruit supper or none at all.

6. Get regular moderate exercise.

7. Get adequate:
Rest
Fresh air
Sunshine
Pure water

8. Have regular medical check-ups.

9. Let the Lord do the worrying!