MY OWN
HEALTH SECRETS
Dietary Strategies for a Full Life
BY SALLY FALLON MORELL, PRESIDENT
THE WESTON A. PRICE FOUNDATION
POWERPOINT DESIGN BY SANDRINE HAHN
FIRST AND FOREMOST
Three regular meals per day,
containing animal protein,
animal fat and healthy carbs.
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AVOID THE BLOOD SUGAR ROLLER COASTER
Plenty of fat with every meal
Always eat sweet things with good fats! 3
THE CORROLARY
No food between meals
Get your body on a rhythm
of regular meals!
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HEALTHY BREAKFASTS
Eggs and meat
Smoked fish
Cheese and sourdough bread
Soaked oatmeal with butter
Soaked pancakes with bacon or sausage
Soup
Leftovers
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CRUEL BREAKFAST
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GOOD BREAKFASTS
SCRAMBLED EGGS WITH SAUTÉED POTATOES
SMOOTHIE MADE WITH WHOLE YOGURT,
FRIED EGGS WITH
EGG YOLKS, FRUIT AND COCONUT OIL
NO-NITRATE BACON AND FRUIT
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Oatmeal Breakfast
5. SERVE OATMEAL WITH PLENTY OF BUTTER OR CREAM AND A
NATURAL SWEETENER. SPRINKLE COCONUT AND/OR CRISPY NUTS
ON TOP IF DESIRED.
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Butter and Pancakes
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HEALTHY LUNCHES
Good time for the sacred,
nutrient-dense foods:
Liver pate
Raw, grass-fed cheese
Caviar
Homemade broth-based soup
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CRISPY PANCAKES WITH SOURCREAM AND CAVIAR
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QUICHE
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HEALTHY DINNERS
Meat or fish, with sauce or fat
Vegetables, with fat
Carbs as tolerated
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FOOD MUST BE SATISFYING
That means, plenty of fat at every meal.
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THE PURITANICAL DIET
The virtuous, plant-based, low-fat, low-salt, high-fiber diet.
Approved by dietitians! Impossible to stay on.
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THE PORNOGRAPHIC FOODS
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COOKIES
GROUND CRISPY NUTS, ARROWROOT POWDER
BUTTER, RAPADURA
FLAVORINGS (SALT, VANILLA, LEMON PEEL, ETC.)
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Teeth marks in butter
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RANCH DRESSING
STORE BOUGHT
HOMEMADE
Vegetable oil (soybean
and/or canola) water,
egg yolk, sugar, salt,
cultured nonfat
buttermilk, natural
flavors, spices, vinegar,
phosphoric acid,
xanthan gum, modified
food starch,
monosodium
glutamate, artificial
flavors, disodium
phosphate, sorbic acid,
calcium disodium
EDTA, disodium
inosinate, disodium
guanylate
Buttermilk,
mayonnaise,
sour cream,
parsley, chives, garlic
vinegar or lemon juice
salt and pepper
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Raw Cheeses
RAW CHEESE FROM PASTURED ANIMALS
A COMPLETE FOOD!
BEST SOURCE OF K2 IN THE WESTERN DIET.
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MORE ADVICE:
Eat mostly home-cooked food
Sit down to eat
Eat with others. . . .
Or with a good book to read!
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PAY ATTENTION TO DIGESTION
DIGESTION OF FATS
Swedish Bitters
Lacto-Fermented Foods
Lemon Juice or Vinegar in Water
Ox Bile Tablets with Meals
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LACTO-FERMENTED
BEET KVASS MADE WITH
Beet
Kvass
BEETS
WHEY
SALT
WATER
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PAY ATTENTION TO DIGESTION
DIGESTION OF PROTEIN
Plenty of Salt
Eat Meat with the Fat
Eat Meat with Broth
Eat Meat with Tropical Fruit
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PAY ATTENTION TO DIGESTION
DIGESTION OF
CARBOHYDRATES
Proper Preparation of Grains
Eat Carbs with Adequate Fat
For serious digestive problems:
The GAPS Diet
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EATING AT RESTAURANTS
Choose higher end restaurants,
not fast food places
Order simple foods,
put butter on everything
Avoid soups, salad dressings, fried food
Breakfast: Fried eggs and bacon
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TYPICAL HOTEL BREAKFASTS
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EASY SOFT DRINK WHILE
TRAVELING
Sparkling Water
Squeeze of Lemon
Pinch of Salt
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AVOID THE WORST
Industrial fats and oils
Refined sweeteners
Extruded and rough grains
MSG
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FOODS THAT CONTAIN HIGH LEVELS OF MSG
MSG has been linked to: diabetes, migraines and
headaches, obesity, autism, ADHD and Alzheimer's.
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INGREDIENTS THAT CONTAIN MSG
Monosodium Glutamate
Hydrolyzed Vegetable Protein
Hydrolyzed Protein
Hydrolyzed Plant Protein
Hydrolyzed Oat Flour
Plant Protein Extract
Sodium Caseinate
Calcium Caseinate
Yeast Extract
Textured Vegetable Protein (TVP)
Autolyzed Yeast
Corn Oil
Soy Protein Isolate
Reduced-Fat Milk
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AVOID STIMULANTS
Coffee
Tea
Chocolate
Soft Drinks
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THE ADRENAL GLAND
Adrenal Medulla – produces
adrenaline for "fight or flight."
Adrenal Cortex – produces "chill
out" corticoid hormones that relax
and heal the body.
ADRENALINE: Sugar and caffeine stimulate the adrenal medulla to
produce adrenaline.
HOMEOSTASIS: The adrenal cortex then produces hormones to bring
the body back into homeostasis.
ADRENAL EXHAUSTION: With continual stimulation from sugar and
caffeine, the adrenal cortex becomes exhausted and we can no
longer deal with stress.
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AVOID THE BLOOD SUGAR ROLLER COASTER
Plenty of fat with every meal
Always eat sweet things with good fats! 36
MARIJUANA
BENZEDRINE
SPIDER WEBS
Spiders given
caffeine spun the
most chaotic webs.
CHLORAL HYDRATE
CAFFEINE
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THE BODY AND BRAIN CANNOT
FUNCTION ON CAFFEINE AND JUNK FOOD!
Instead of junk food
based on sugar, white
flour and trans fats,
eat real food such as
eggs, meat, cheese,
pate, liverwurst, nuts,
etc.
Instead of caffeine
beverages, drink whole
raw milk, broth-based
soups, kombucha and
other lacto-fermented
beverages.
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ALTERNATIVES TO COFFEE
Raw Milk
Kombucha
Hot Bone Broth
Molassas, coconut oil, powdered
ginger in a mug
with hot water
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SUPPLEMENTS
Cod Liver Oil and Butter Oil
Vitamin C
Vitamin B12
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BORON FOR THE JOINTS
1 teaspoon in 1 quart of water
Take about 1 tablespoon per day,
mixed with more water
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EXERCISE
Best of out of doors
Don’t overdo
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HAVE A GOAL
Not to do with health or eating
Keeps you from
dwelling on yourself
Keeps you looking to the future
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BALANCE
Materialism
Restraint
Strict
Play
Prudishness
Justice
Renunciation
Mysticism
Spontaneity
Lenient
Work
Lust
Mercy
Excess
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FOOD CHOICES IN FULL FREEDOM
Primitive people had a group soul consciousness. They
had no choice in the foods they ate, and they knew
instinctively what to eat. They had good health without
individual effort
Modern man has progressed to a state of individual
consciousness. He has lost his instinctive knowledge
and has many food choices and temptations.
The goal is to achieve the perfect health of primitive
peoples in full freedom, choosing the right foods with
both spirit (mind) and soul (emotions/heart). That is a
real accomplishment!!
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BE A MEMBER
Join the Weston A. Price Foundation
Support the work we do!
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QUARTERLY MAGAZINE
INFORMATIONAL BROCHURES
YEARLY SHOPPING GUIDE
ANNUAL CONFERENCE
LOCAL CHAPTERS
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YEARLY SHOPPING GUIDE
Now available as an
iPhone app!
Realfoodmobileapp.com
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www.westonaprice.org
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SUMMARY
TRADITIONAL DIETS MAXIMIZED NUTRIENTS WHILE MODERN DIETS MINIMALIZE NUTRIENTS
TRADITIONAL DIETS
MODERN DIETS
FOODS FROM FERTILE SOIL
FOODS FROM DEPLETED SOIL
ORGAN MEATS OVER MUSCLE MEATS
MUSCLE MEATS, FEW ORGANS
ANIMAL FATS
VEGETABLE OILS
ANIMALS ON PASTURE
ANIMALS IN CONFINEMENT
DAIRY PRODUCTS RAW AND/OR FERMENTED
DAIRY PRODUCTS PASTEURIZED
GRAINS AND LEGUMES SOAKED/FERMENTED
GRAINS REFINED, EXTRUDED
BONE BROTHS
MSG, ARTIFICIAL FLAVORINGS
UNREFINED SWEETENERS (HONEY, MAPLE SYRUP)
REFINED SWEETENERS
LACTO-FERMENTED VEGETABLES
CANNED VEGETABLES
LACTO-FERMENTED BEVERAGES
MODERN SOFT DRINKS
UNREFINED SALT
REFINED SALT
NATURAL VITAMINS IN FOODS
SYNTHETIC VITAMINS ADDED
TRADITIONAL COOKING
MICROWAVE, IRRADIATION
TRADITIONAL SEEDS/OPEN POLLINATION
HYBRID SEEDS, GMO SEEDS
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