A Natural Diet and Health Program for Weight Control

Disease Prevention, and Life Extension

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WITH FOREWORD BY DENNIS WEAVER
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Other Avery books by Ann Wigmore

BE YOUR OWN DOCTOR

THE HEALING POWER WITHIN
RECIPES FOR LONGER LIFE
THE SPROUTING BOOK
THE WHEATGRASS BOOK
WHY SUFFER?
-. and HEAUH H5P§RSH L

AnnWjgmore

WITH FOREWORD BY DENNIS WEAVER

rAvccy nt i utniNC grcup inc. q

Wayne. New Jersey
 The medical and health procedures in this book are based on the
training, personal experiences, and research of the author. Because each
person and situation is unique, the editor and publisher urge the reader
to check with a qualified health professional before using any procedure
where there is any question as to its appropriateness.
The publisher does not advocate the use of any particular diet and
exercise program, but believes the information presented in this book
should be available to the public.
Because there is always some risk involved, the author and publisher
are not responsible for any adverse effects or consequences resulting
from the use of any of the suggestions, preparations, or procedures in this
book. Please do not use the book if you are unwilling to assume the risk.
Feel free to consult a physician or other qualified health professional. It is
a sign of wisdom, not cowardice, to seek a second or third opinion.

Cover design by Martin Hochberg and Rudy Shur

Cover photo: Richard Tauber, San Francisco
©Richard Tauber, 1983
In-house editor: Diana Puglisi
Typeset at TypeHouse of Pennington, Pennington, New Jersey

Library of Congress Cataloging in Publication Data

Wigmore,Ann, 1909-
The Hippocrates diet and health program.

Includes index.
1. Reducing diets. 2. Vegetarianism. 3. Food, Natural.
4. Reducing diets-Recipes. I. Title.
RM222.2.W454 1984 613.2*6 83-21455
ISBN 0-89529-223-8 (pbk.)

Copyright © 1984 Ann Wigmore and the Hippocrates Health

Institute, Inc.

All rights reserved. No part of this publication may be reproduced, stored

in a retrieval system, or transmitted, in any form or by any means,
electronic, mechanical, photocopying, recording or otherwise, without
the prior written permission of the copyright owner.

Printed in the United States of America

10 9 8 7 6 5
 Contents

Foreword ix

1 AN APPLE A DAY OR HAVE IT YOUR WAY 1

Cleansing 4
Building/Maintenance 5

2 LET FOOD BE YOUR MEDICINE 9

Body As Self-Healer 10
3 THE SECRET OF HEALTH 15
Storing Enzymes and Energy 17
Grab For All the Enzymes You Can 18

4 KEEPING YOUR BODY CLEAN 23

Cleansing the Colon 25
Cleansing the Liver 30
Cleansing the Lungs 32
Cleansing the Kidneys 34
Cleansing the Skin 35
Exercise Your Whole Body 36

5 THE HIPPOCRATES DIET 39

Over 150 Foods To Choose From 41
Fruits 41
 43
Vegetables and Greens
Fresh Juices from Fruits and Vegetables 45
Sea Vegetables 47
Sprouted Seeds, Grains, and Legumes 49
Nuts and Seeds
51
Fermented and Predigested Foods
Honey 52
53
Transition 53
What Will You Eat? 56

6 INDOOR GARDENING FOR BEGINNERS

59
61
Setting Up An Indoor Garden
Growing Indoor Greens and Wheatgrass on Soil
61
66
Composting Used Green and Wheatgrass Mats

7 SUPER NUTRITION FROM SPROUTS 71

Sprouting in History 72
Growing Sprouts 75

8 WHEATGRASS MIRACLES 85
Grasses: Food and Medicine 87
Chlorophyll and Oxygen 88
Chlorophyll and Grasses in Research 93
91
Wheatgrass: A Prime Source of Chlorophyll
Juicing Wheatgrass 94
Uses of Wheatgrass Chlorophyll
Dosages 94
97
9 APPLES AND ORANGES AREN'T THE SAME 99
Digestion 99
100
Food Combinations

10 HIPPOCRATES DIET RECIPES 105

105
The Hippocrates Kitchen
Hippocrates Diet Recipes 109
Basic Recipes 110
Beverages 112
Soups 118
Salads 123
 128
Salad Dressings and Sauces
Entrees 132
Breads, Cereals, and Crackers 135
139
Puddings and Other Desserts and Snacks

11 THE HIPPOCRATES DIET AND WEIGHT LOSS 147

The Fat Industry 148
149
The Hippocrates Diet and Weight Loss
150
High-Protein Diets
Fasting and Weight Loss 151
Exercise and Weight Loss 152
153
Why We Get Fat
155
Helpful Weight Loss Ideas
At Home, Traveling, and Eating Out 157
163
Epilogue 166
Appendix A 185
Appendix B
Index 187
 Dedication

This book is dedicated to you, in the hope that you will find greater
health, peace, and happiness by its use.
 Foreword

In the field of nutrition and health Ann Wigmore has made a

special name for herself. Not one to follow others, she has
pioneered her own path. First finding the answer to her personal
health problems at age fifty using live foods and wheatgrass, she
has a passion for her living foods diet. For twenty-five years she
has shared her discovery with tens of thousands of people
worldwide — including many who have been pronounced medically
incurable. As a teacher and counselor, rather than a licensed
physician, she makes no pretensions of recommending treatment
or of making medical judgments. She is always quick in pointing
out that given a chance the body will heal itself.
Vibrating with health and vitality, Ann Wigmore is constantly on
the run. Reaching out to all that are open to hear what she has to
say, she emphasizes through her program that anyone can live a
healthier, happier and more fulfilling life. We are two people who
listened, and who know she is right. We had been health-minded
for over twenty years when we first met Ann, but colds, the flu, and
other common health problems still plagued us. The idea that we
could prevent even these minor imbalances was appealing, and we
decided to give the Hippocrates Diet a try. We grew wheatgrass,
sprouts, and greens, and made the juices and Rejuvelac. After four
months of following the diet strictly, we felt fantastic. Our
energy level was high and our thinking was clear. Since then we
haven't suffered from even as much as a cold. And that was two
years ago. IX
x The Hippocrates Diet & Health Program

Now don't think that this is just another health food or diet book,
because if s not. It represents a whole new way of living which can
extend the length of your life — far beyond what has previously
been thought possible. More importantly, it can improve your
energy level and effectiveness no matter what your age.
We are pleased and honored to write an introduction to Ann's
excellent new book. It has given us an opportunity to thank her
publicly; not only for the health benefits that we and our friends
enjoy, but for assisting many thousands of people around the
world who have been relieved of the fear of pain and illness
through her ideas. We plan to continue following the Hippocrates
Diet for the simple reason that we want to feel like she does,
perform like she performs, and look as good as she looks — at her
age.
Dennis Weaver
Gerry Weaver
Malibu, California
 1
An Apple A Day Or
Have It Your Way

Beginning a new diet isn't easy, especially if it requires a lot of effort.

Things like having to buy and eat exotic or dietetic foods, having to
weigh everything before eating it, or having to serve yourself on
smaller dishes to make starvation portions seem like a lot, are
frustrating. And consider the reactions you get from your neighbors
and relatives or family physicians who do not believe in the
diet/health connection. Even so, probably the greatest hindrance to
sticking with a new diet is a lack of results. Over the long run, most
popular diets fail to improve health or foster permanent weight loss.
Why don't most diets work? Because they have been designed to
make a buck, not to help the person who is serious about losing
weight permanently and gaining health. Most of the popular diets
are designed for people who have neither the desire nor the
gumption to let go of the very foods that make them ill or over-
weight. These people resort to calorie counting, dangerous high-
protein diets, costly and unnecessary supplements, or fad diets that
encourage lavish culinary blowouts followed by days of eating
nothing but fresh fruit in order to wash the bad food from the body.
The kind of food served at our "finest" restaurants or prepared
by our prime time galloping gourmets is bad for us. The United
States government has just completed two monumental studies
linking poor food choice with the major killers — cancer and heart
disease — that claim the lives of over one million Americans
annually. In the first study, completed in 1977, Dietary Goals For The
2 The Hippocrates Diet & Health Program

U.S., hundreds of experts concluded that Americans eat too much

sugar, salt, high-protein, and high-fat foods, and not enough fresh
vegetables, fruits, and whole grains. The second report, Diet,
Nutrition and Cancer, issued in 1982, goes beyond the first to single
out meat, dairy, poultry, and other cholesterol-rich foods as
contributors to the increased incidence of cancer, while fresh
vegetables, sprouts, and greens reportedly help prevent cancer
and other degenerative conditions.
What the experts are recommending is a wide, sweeping change in
eating habits to include more Hippocrates diet staples— fresh
vegetables, sprouts, greens, fruits, and whole grains. The problem is
that we have gotten away from these wholesome, nourishing foods
over the last one hundred years. Instead, the American diet has
steadily degenerated. It has become more synthetic. The majority of
foods sold at supermarkets today are heavily processed, even some of
the fresh foods. Vegetables and fruits are canned, frozen, or ir-
radiated. Grains are stripped of their fiber and twenty other
nutrients, and then a handful of synthetic ingredients is added back
to the "fortified" product. In addition, there has been a steady rise in
the use of beef, pork, poultry, milk, cheese, eggs, and fish. As a
result, over 40 percent of the calories in the American diet are fat,
mostly saturated animal fat.
The high-fat, high-sugar diet is too rich for our bodies and we
have a problem throwing off the excess calories, fats, protein, and
minerals that often turn to fat or fatty deposits in our arteries. Our
heavily processed foods also lack sufficient bulk to promote
healthy bowel habits, so we turn to laxatives for help. Right next to
the laxatives are the ever-popular antacid preparations used by
millions of people to calm their upset, overacid stomachs. We do
need dietary reform. In fact, we need a revolution in diet to correct
the severe imbalances brought on by our modern food choices.
The Hippocrates Diet is simple and down-to-earth, yet it has
taken experts years to recognize its value. Like our diet of one
hundred years ago, it is rich in fresh vegetables, whole grains,
fruits, seeds, and nuts. However, there is at least one important
difference. Added to the already nutritious fruits and vegetables
are super-nutritious sprouts, baby greens, sea vegetables, chloro-
phyll-rich wheatgrass, protein-rich fermented foods, and fresh
juices — as a group, perhaps the most nutritionally complete foods
An Apple A Day Or Have It Your Way 3

available. In addition, the Hippocrates Diet foods are eaten in their

"live" or uncooked state: the vital nutrients they offer are un-
changed. Cooking or otherwise processing foods destroys or
leaches 100 percent of their enzymes, and to a lesser extent
damages vitamins, minerals, and proteins, leaving some foods
devoid of nutritional value except for calories. The differences
between high- and low-quality proteins will be discussed in
Chapter 5.
To be truly healthy and to ensure adequate protection from
environmental hazards and pollution, it is important that you get
an abundance of vital nutrients from live, uncooked foods and
fresh juices. Of course, it is unwise to neglect fresh air, pure water,
sunshine, exercise, and proper mental outlook as well. But a
necessary and important first step is a healthy diet.
Fortunately, it's easy to begin the Hippocrates Diet. You don't
take a blood test or a treadmill test; you don't need a heart exam or
a physical. You don't need to check your blood pressure, or even
lay a foot on a scale (although you may want to). On the contrary,
all you need do is make the commitment to yourself that you will
make your health improve through desire and a little effort. It's
true, some effort is necessary; but starvation diets, expensive or
dangerous chemical supplements, an hour of meditation, and a
half hour of sunbathing per day are not necessary.
The Hippocrates Diet is for anyone who wants to improve his or her
health, prevent illness, and live longer. Some people I meet,
however, especially older persons, feel the diet is somewhat extreme
compared to the foods they are used to eating. For them I have added
transitional diet ideas which include a few non-Hippocrates Diet
foods and some lightly cooked foods. Nevertheless, the Hippocrates
Diet is, after many years of careful research, what I consider to be the
healthiest diet in the world. And I encourage everyone to begin
eating as large a percentage of the Hippocrates Diet staples as they
can— fresh sprouts, greens, vegetables, juices, and fruits,— adding
the transitional foods only for flavor.
The initial phase of the Hippocrates program is the cleansing
phase, and it is essential in preparing your body for the building/
maintenance phase, which follows. Newcomers to the diet will do
well to begin by using more of the cleansing foods mentioned and
less of the building foods.
4 The Hippocrates Diet & Health Program

Cleansing foods remove blockages to good health. In this

process, your cells get recharged and your entire system gets a
needed rest from digestion and elimination of heavy foods such as
meat. In addition to the cleansing diet introduced here, there are a
number of non-dietary techniques which will help speed the
dumping of poisons from your body (see Chapter 4) . Together, the
cleansing foods and aids will prepare you for the building/
maintenance phase, which aims to remedy dietary deficiencies,
tone the metabolic and digestive systems, and keep you in vibrant
health.

CLEANSING

I suggest that you stick to the cleansing regime for two to three
weeks depending upon how you feel. If after a few days you feel
terrible, the cleansing is probably going too quickly for you, and
you should slow it down by adding some transitional foods back
into your diet. If you feel no discomfort other than a little
lightheadedness and mild fatigue, keep on the cleansing program
for the full two or three weeks. During this time you will notice that
on some days your energy level is super high and you feel like
climbing a tree, while other days you do all you can to drag
yourself to work. This fluctuation is a good indicator of the cycles
of cleansing your body is passing through. As debris is released
and removed from your system, your energy level surges, but as
soon as your blood and organs of elimination become congested
you feel tired again.
The recommendations for the cleansing diet, similar to the one I
have served at the Hippocrates Institute over the years, are
outlined below. Try to eat three meals each day, including
breakfast of watermelon rind juice and watermelon red meat if
available. If not, substitute apple or pear sauce or other fresh fruit
in season, or take a green drink made from a variety of sprouts,
greens, and vegetables.
Between meals drink Rejuvelac (a fermented wheatberry drink)
or fresh juices or chew on some vegetable sticks. Try to include the
following foods in your meals and snacks each day:
An Apple A Day Or Have It Your Way 5

• 2-5 pieces of fresh fruit, preferably in season. Limit bananas

and dried fruits (always eaten soaked, to renew their freshness)
to 2 times per week.
• 2 large salads with a light seed cheese, vegetable, or avocado-
based dressing.
• 6 or more cups of sprouts either in salad, in soup, or as juice.
• 2 or more green drinks made from 50% sprouts and greens,
and 50% vegetables such as celery, cucumber, carrot, beets,
and so on (see Recipes for ideas).
• 8-16 ounces of Rejuvelac (see page 110).
• 1-3 ounces of fresh wheatgrass juice.
• 2 tablespoons of sea vegetables per day. To measure dried sea
vegetables, cut them into small pieces and press them into the
spoon. To use powdered vegetables, simply add 2 level
tablespoons to the recipes you prepare during the course of the
day. If your doctor advises you against the use of sea vegetables
because of their iodine content and stimulating effect on the
thyroid gland, do not use them.
Be sure to get plenty of rest, drink all the required fluids, and do
some exercise each day, preferably walking and stretching. Also
perform the non-dietary cleansing techniques discussed in Chapter
4 for insurance against uncomfortable reactions to the cleansing
diet.

BUILDING/MAINTENANCE

Following the cleansing phase, I suggest the use of more high-

calorie and protein- rich building foods. Combinations of sprouted
grains, seeds and nuts, soaked dried fruits, avocados, and bananas
are easily digested and nourishing foods. They are able to satisfy
hunger as well as your body's calorie and protein needs. I also
recommend the continued use of one to three glasses of mineral-
rich green drinks made from vegetables, sprouts, and greens, and
small amounts of wheatgrass juice. This might translate as sprouted
wheat cereal with seed milk for breakfast; fresh juice and a
large salad with a thick sauce and flat bread for lunch; and fresh
juice or soup, sauerkraut, or cauliflower loaf, with salad and bread
6 The Hippocrates Diet & Health Program

for dinner. Fresh fruits can be eaten between meals if you get
hungry. Occasionally add desserts made from fruits, nuts, seeds,
and sprouted grains to the menu for variety.
To get all the essential vitamins, minerals, enzymes, fibers, and
calories, as well as amino acids for building/ maintenance purposes,
you should follow these basic guidelines for nutrition:

• 2-5 pieces of fresh fruit or soaked dried fruit daily.

• 2 large salads per day including a variety of salad vegetables
and sprouts.
• 6 cups of fresh alfalfa, sunflower, buckwheat, mung, lentil or
other sprouts either prepared in recipes or as juice each day.
• 3-8 ounces of seed cheese, seed sauce or seed yogurt made
from sprouted or soaked seeds or nuts each day for added
protein.
• At least 1 cup of one type of sprouted grain each day as bread or
cereal, or in salads.
• 1-2 green drinks and 8-16 ounces of Rejuvelac each day. The
green drinks may be used as soup. Carrot or other vegetable
juices can be used occasionally in place of green juices. Drink
fruit juice or cider less often.
• Sprinkle powdered dulse or kelp on food or add other sea
vegetables to recipes 1-2 times a day (2 tablespoons in all per
day), unless your doctor advises you against this.
• Drink 1-3 ounces of fresh wheatgrass juice each day.
• 3 or 4 times per week use avocado, sprouted or soaked nuts,
soaked dried fruit and honey for added calories.
As long as each meal contains a combination of foods, eat until
you're satisfied. If you get hungry between meals, drink Rejuvelac,
vegetable, or green juice, or eat a snack of fresh fruit or vegetable
sticks. If you eat three meals a day of the foods I suggest for
building/maintenance, you should have no trouble maintaining
your ideal weight. If you are attempting to lose weight, emphasize
the lower-calorie vegetables, sprouts and juices, and eat fewer
sweets and building foods. If you do not want to lose weight, eat
more of the higher-calorie building foods made from sprouted
grains, seeds, nuts, dried fruits, avocados, and bananas.
This basic diet will eliminate the need for costly and questionable
supplements and calorie counting. Merely eat three meals per day
An Apple A Day Or Have It Your Way 7

until satisfied and add small snacks occasionally between meals.

See the Appendix for a more complete breakdown of the nutrients
obtained from an average day on the Hippocrates Diet. Beyond
these basics, however, it is up to you to choose the variety,
quantity, and the highest-quality foods available. I have listed my
favorites in the Recipes. In addition, I have detailed the safest
transitional foods to use on pages 53-55 — those which are low in fat,
adequate in protein, and rich in fiber. For example, a baked potato
or a winter squash is a better choice than a hunk of cheese or
sugary and oily baked goods. Ideally, even transitional foods
should be limited to one or two moderate servings a day.
As you can see, the Hippocrates Diet is a departure from "Mom's
cooking/7 but a necessary one for any person who wishes to
improve his health and prevent further troubles. Dietary habits are
thorny, but if you are willing to work at changing them, this book
will guide you from sick to well, fat to fit, and sad to happy.
 2
Let Food Be Your Medicine

The food you eat can be either the safest and most powerful form of
medicine, or the slowest form of poison. Of course, food as
medicine usually affects the body much more slowly than modern
drugs. But in the end it can be safer and more thorough; it works by
removing the cause of the illness, whereas most drugs merely
relieve the outer symptoms.
"Let food be your medicine and medicine be your food," said
Hippocrates of Cos (4607-377? B.C.), who clinically treated
thousands of patients and kept detailed records of many of his
cases. The records reveal a mixture of success and failure with the
natural approach he preferred. In some cases he resorted to
surgery and non-toxic herb drugs, but only in emergencies. In all
cases, he attempted to understand the patient's life and psychology
before prescribing any course of treatment.
Since the days of Ancient Greece, there have been hundreds of
Western drugless healers who have had equal or better success
than Hippocrates. And in the Orient, the famed Yellow Emperor
and many other physicians employed natural therapies for
thousands of years, dating back to at least 5000 years before the
time of Christ.
Chemotherapy and surgical techniques, modern man's replace-
ments for natural treatment, are still in their embryonic stages. It is
a relatively new idea to use surgery to treat common complaints —
and in some cases even to prevent problems. Having been used
extensively for only the past fifty years, these techniques have had
10 The Hippocrates Diet & Health Program

a variable success rate. Despite huge advances in the uses of

surgery and chemotherapy over the past twenty-five years, life
expectancy in the U.S. has increased less than four years on the
average, while the death rate due to cancer, heart disease, and
other degenerative conditions has risen sharply. Many synthetic
drugs have been banned by the U.S. Food and Drug Administration
(FDA) due to their numerous side effects. Thalidomide is merely
the most notorious of dozens of these. On the other hand,
penicillin, digitalis, and aspirin are examples of safe and effective
drugs derived from natural sources. However, because even these
drugs are more concentrated than the active ingredients found in
foods or herbs, they have a faster action, are easier to abuse, and
may produce side effects. One of the side effects that drugs are
largely responsible for is psychological — our apathetic attitude
towards self-responsibility in matters of personal health.
We no longer feel responsible for our illnesses. Microbes,
germs, the weather, communism, or the wrath of an unfair God is
blamed for the imbalance — and a miracle cure in the form of a pill
is recommended as the cure. Rarely does the physician ask the
patient to look at his entire lifestyle in order to find the source of
stress, dietary or otherwise, that has created the problem.
We identify our bodies with simple man-made machines, that
can only be fixed by an expert qualified mechanic. Like our broken
cars, our broken bodies are brought to the garage (hospital) for
repairs. But is the body a lifeless machine that breaks down with
use? Do we really need an outsider's intervention to correct the
common cold, a headache, or even more serious problems?

BODY AS SELF-HEALER

We all accept the simple fact that when we cut a finger or scrape a
knee, our body begins repairs of the injury immediately. When the
proper precautions are taken, there is no trace of any problem a
few days later. Can we extend this seemingly simple, but in reality
extremely complex, bodily response to other, more serious problems
such as obesity, heart disease, diabetes, or cancer?
The fact that some people get cancer and fail to heal themselves
by diet alone does not invalidate self-healing or natural therapy,
Let Food Be Your Medicine 11

but only the diet they are using. Obviously, the same diet that
causes cancer cannot be expected to cure it, too. To prevent or
reverse cancer with food, you would require a diet which
contained many anti-cancer properties and high-quality nourish-
ment. Yet, despite the thousands of case histories and mounting
medical evidence to the contrary, many Americans have little faith
in their ability to heal themselves when ill. You may be doubting it
yourself as you read these words. But why does the human body,
the very zenith of evolutionary development of Earth, fail to heal
itself any more effectively than does the rabbit or duck? Can you
name a single species of creature outside our own who, when hurt
or ill, does not heal itself? We must remember that an animal's
powerful instincts lead him to the cure. Civilization has all but
snuffed out what little intuition or instinct we once had. We have
become desensitized; lying helpless and hopeless, we submit our
weakened bodies to specialists for care.
Your body can and will heal itself if given the proper nourish-
ment, rest, and exercise. Every second you are alive, thousands of
messages are being sent head to toe in an effort to maintain or
restore balance in your body. If you are smoking a pack of
cigarettes every day, your body may react by secreting excess
mucus in the lungs to protect them (and you) from the vile smoke.
Unfortunately, this emergency measure reduces vital lung capacity
and slowly undermines the body's oxygen transport system, so
that the smoker slowly dies by degrees.
According to a report by Drs. Lapage and Midler, published in
Cancer Research, a high-protein diet can cause blood and cells to
become too richly supplied with protein. When this occurs the
lymphatic system attempts to remove the excess. However, if the
burden becomes too great for the lymph to handle, protein "traps"
(tumors) are created which are sealed off in order to protect the
rest of the body from their contents. As Nobel prize winner Dr. Otto
Warburg showed, when oxygen supply is decreased by as little as
30 percent, these trapped cells can become malignant cancer cells.
Warburg found, that unlike normal healthy cells, malignant cancer
cells don't require oxygen to reproduce. In a sense the cancerous
cells consume waste, saving the body from poisoning by excess
protein. But the body is also threatened by uncontrolled, terminal
cancer.
12 The Hippocrates Diet & Health Program

For centuries, drugless healers have depended entirely on the

body's ability to heal itself. By observing animals in nature — their
often miraculous recoveries from accidents, poisoning or star-
vation— these practitioners have learned the efficacy of fasting and
rest. Some animals use a partial fast and lots of exercise, while
others prefer more rest and fresh grasses. In all cases, the only
healing device the animals outwardly employ are food, rest and
activity. Will not these same factors work to correct the many
maladies endangering human health? Common sense, empirical
evidence, and the personal histories of thousands of people say
yes. Let's look at an example of drugless self healing.

The Case of Eydie Mae Hunsberger

Eydie Mae Hunsberger and her husband Arn attended the

Hippocrates Health Institute in 1973 because conventional cancer
treatments were not helping Eydie, who had recently found out
that she had malignant breast cancer. A surgeon she visited told her,
'There is no known cure for cancer; we can't claim a cure. The best
I can tell you is that you have an 80 percent chance to live one year,
and a maximum life expectancy of five years." Eydie Mae chose to
undergo a lumpectomy, which appeared to remove all of the
cancerous tissue. But the cancer soon spread to other parts of her
body. Depressed and confused, Eydie Mae and her husband Arn
sought everywhere for help.
They met a woman named Wynn Davis whose son had died of
cancer at age twenty-one. Her advice was to go to Boston immediately
to visit the Hippocrates Health Institute, where Eydie might learn
how to heal herself of the cancer. In a matter of days the
Hunsbergers made all the arrangements and flew to Boston.
When I first greeted them they were both frightened and
wondered if they were doing the right thing. Within two weeks,
however, the fear and doubt passed and Eydie knew she would
win the battle. Two years later, after sticking to the diet almost
entirely, she recovered from her cancer. Her story is told in How I
Conquered Cancer Naturally, by Eydie Mae Hunsberger and Chris
Loeffler, Harvest House Publishers.
Let Food Be Your Medicine 13

Eydie Mae's case history does not represent adequate scientific

proof in itself. However, her experience and that of many others
has given us observable evidence that the Hippocrates Diet can
cleanse and strengthen the body when it is combined with proper
rest and exercise. A stronger, cleaner system can better defend
itself against the millions of germs, stresses, and potential carcinogens
we are exposed to daily.
It would be fitting to end this chapter as we began it, with the
words of Hippocrates: "Nature heals, the physician is only nature's
assistant/'
 3
The Secret of Health

Nature heals and builds our bodies. But what is nature? How does
it do the work? Surely not by some stroke of magic, or divine
intervention. The secret of health lies in understanding the
answers to these basic questions.
What is the great secret that has been eluding the investigations
of scientists and lives of laypersons for centuries? Enzymes. You
are alive only because thousands of enzymes make it possible.
Every breath you take, thought you think, or sentence you read, is a
result of thousands of complex enzyme systems and their functions
operating simultaneously. Enzymes are "nature" or "metabolism,"
the body's labor force. They are the active construction and
demolition teams that work twenty-four hours a day to maintain
health and balance in your body.
Under even the best microscope, the miraculous enzyme
appears to be little more than a protein substance. In reality protein
is not the active agent of enzymes, but merely the material which
stores the life energy of enzymes, just as a battery stores energy to
light a flashlight The activity factor (energy) of enzymes makes us
living, feeling and thinking beings. Without enzymes we would be
a worthless pile of lifeless chemical substances — vitamins, minerals,
protein and water.
Unfortunately, life energy is not measurable by chemical or any
other accepted scientific methods. Unmeasurable and unmanageable,
enzymes and the life energy they represent are roughly charted
territory on the map of science. Scientists have not yet been able to

15
16 The Hippocrates Diet & Health Program

duplicate all their processes. For if they could, we might be able to

create a piece of grass or raise ourselves from the dead.
We know life exists, that enzymes are the agent of life, and that
all plant and animal life is a compilation of enzyme activity. But
what do food and diet have to do with the failure of modern science
to explain life, or for that matter, the activity factor of enzymes?
Those scientists who fail to recognize and nurture the basis of life
in humans, our hundreds of metabolic enzymes, also fail to see the
value of the enzymes in foods and their relation to human
nutrition. By and large, this has led to the devaluation of bodily
enzyme functions, and the continued waste of our enzyme energy,
especially in digestion.
Modern physiology texts claim that the body makes its own
digestive enzymes to digest the food we eat. According to this
theory, it matters little whether the food eaten is raw, with its
enzymes intact, or cooked. But heat destroys all of the enzymes
found in food. Of all the many thousands of species of creatures on
Earth, only humans and their domesticated counterparts, house
pets, attempt to live without food enzymes. And only these
transgressors of nature's laws are so penalized with poor health.
We cannot ascribe our present ills to vitamin, mineral, protein,
fiber, or calorie deficiency because modern foods are well-fortified
with these nutrients, and most people eat too much rather than not
enough. We are, however, short on enzymes: metabolic enzymes,
which run our bodies; digestive enzymes, which digest our foods;
and food enzymes from raw food, which start digestion. Because
good health depends on all of these enzymes doing an excellent
job, we must ensure that we have and get enough of them.
Each of us is given a limited supply of bodily (metabolic)
enzyme energy at birth. This supply, like the energy supply in your
new car battery, has to last a lifetime. Unlike the car battery, there is
no guarantee on how many years or months it will last. The faster
you use up your enzyme supply, the shorter your life. The habit of
cooking food and eating it processed with chemicals, and the use of
alcohol, drugs, and stimulants draw out tremendous quantities of
enzymes from our limited metabolic account. Frequent colds and
fevers and exposure to extremes of temperature also deplete this
account. With just scanty deposits — small quantities of enzymes
from occasional salads and fruit — in time you create an imbalance
The Secret of Health 17

and your body is ripe for illness. According to medical research

compiled by the pioneering enzymologistDr. Edward Howell, and
published in his book Enzyme Nutrition, enzyme shortages are
commonly seen in a number of chronic illnesses such as allergies,
skin disorders, obesity, and heart disease, as well as in aging and
certain types of cancer.

STORING ENZYMES AND ENERGY

The Hippocrates Diet stops unnecessary wastage of enzyme

energy. At the same time each meal makes deposits into your
enzyme account. Few withdrawals and large deposits are the key
to becoming richly supplied with metabolic enzymes, the same
ones that are responsible for building, cleansing, and healing your
body. As I mentioned earlier, it is too vague to say "nature" heals,
when it is enzymes that are doing the actual work. For example,
enzymes break down excess fat to be eliminated in weight loss. An
examination of the fat deposits of individuals weighing between
three hundred and five hundred pounds reveals decreased levels
of fat-splitting lipase enzymes. So if it is weight loss you are after, or
reversal of any other form of deposit in the body such as calcium in
arthritis, excess protein in tumors, or cholesterol in atherosclerosis,
only enzymes do the work of breaking them up and eliminating
them. Likewise, if you are in need of a few more pounds, stronger
teeth or bones, sharper eyesight, or stronger muscles, only
enzymes can help you. To include plenty of high-quality proteins,
minerals, and vitamins in the diet will not do. Metabolic enzymes
are required to build them into blood, bones, nerves, organs, and
tissues.
As we age, our enzyme workers desert us: unless we do
something to stop their one-way flow out of the body, our
metabolic and digestive enzyme supplies diminish. This is what
we call being over the hill — the entry point of a twilight zone of ill
health. Of course, aging and death are inevitable, but when there is
documented evidence that some inhabitants of the Hunza Valley
in the Himalayan Mountains, and other peoples living in remote
areas, live over one hundred and thirty years — in excellent health
to the end — why do we settle for less? If the body is strong and
18 The Hippocrates Diet & Health Program

healthy enough to reach beyond the one hundred mark, we will

have much more mental and physical energy along the way.
It is not unusual to find wild animals living well beyond five
hundred years in human equivalents. Does the lowly snake or
primitive turtle possess some divine intelligence or supreme
inheritance that we don't? Humans are the crowning glory of
creation, far more complex than any other species, and yet, we
settle for less vitality and length of life. Why?

GRAB FOR ALL THE ENZYMES YOU CAN

In following my line of reasoning, you may feel the urge to begin

capturing the enzymes in your food right away. Food enzymes are
the key to the Hippocrates Diet. Food enzymes, found only in
uncooked foods, work to predigest food in the "food enzyme"
stomach of a person or animal. That is, they help break down
complex food molecules into simpler ones that are acted upon
further by the stomach, pancreatic, and bile juices until eventually
the food is absorbed in the small intestine. Nature's plan calls for
food enzymes to help with digestion instead of forcing the body's
own digestive enzymes to carry the whole load. If food enzymes
do some of the work in the act of predigestion, the metabolic
enzyme account can allot less activity to digestive enzymes, and
have much more to give to the hundreds of enzyme systems that
run the body.
All animals in nature are endowed with special anatomy for
predigestion of the food they eat by food enzymes. A python can
swallow an entire pig, but inside the snake few digestive enzymes
are secreted until the final stages of digestion, which may take a
week or more. During this period the dead animal's own enzymes,
especially cathepsin, a protein-splitting enzyme, predigest its body
and relieve the snake of the laborious task. In contrast, the average
American male consumes 310 pigs if he lives to be 70, according to
Dr. Saul Miller in Food For Thought. All of these are digested without
the benefit of the pig's own enzymes.
Cows and sheep have a different mechanism for predigestion.
As ruminants, both have four stomachs and chew their cud. The
first three stomachs are for predigestion and the fourth is where
The Secret of Health 19

the predigested foods are digested along with protozoa, tiny

animals which the ruminant has in its first three stomachs to help
predigest the grasses and other herbs eaten.
The chicken and other birds possess a food enzyme stomach
called a crop. Seeds and grains eaten by the bird are mixed with
saliva and sit in its crop for twelve or more hours. During this time
the seeds begin to sprout. Sprouting starts predigestion of the
proteins, starches and fats in the seeds and also neutralizes their
enzyme inhibitors. These inhibitors, present in all, seeds, nuts,
grains, and beans are nature's way of preventing their premature
germination. (They are used up in the sprouting process as they
are no longer needed by the growing plant.) In the bird's stomach,
the germinated seeds or grains are then further broken down. For
the bird, or any other animal living on seeds, beans, grains or nuts,
predigestion and germination are essential; for when these foods
are eaten raw, they contain enzyme inhibitors that block the
absorption of their proteins. '
The human food enzyme stomach is the cardiac (upper) portion
of the stomach. It holds onto foods eaten for up to one hour, during
which time a good deal of its carbohydrate (starch), fat, and protein
content can be broken down. I say can be, because not all food is
predigested. An enzyme-deficient meal of pizza, cola, a couple of
twinkies, and a glass of pasteurized milk does not undergo
significant predigestion, especially if the cola and milk are used
like drain cleaner — to push large chunks of food down the tube. In
contrast, a meal of salad greens and tomato, with avocado or lemon
dressing, uncooked sprouted wheat bread, and raw fruit pie will
undergo significant predigestion in the food enzyme stomach,
relieving your own digestive organs and metabolic enzymes of
the task.
On an enzyme-deficient diet, predigestion is minimal and the
entire body adapts to allow for lavish digestive enzyme output.
Most obvious are the changes in the digestive organs and glands
which influence overall bodily functions. The pancreas, which
secretes digestive juices into the small intestine, is an example. In
modern man, the pancreas is two to four times heavier (in terms of
percentage of body weight) than the pancreas of animals living on
uncooked foods. The pancreas becomes larger on a cooked diet
due to the body's increased need for digestive enzymes. But the
20 The Hippocrates Diet & Health Program

pancreas does not manufacture enzymes any more than U.S. Steel
makes steel. The latter brings in raw materials which it then refines
and molds into steel products. Likewise, the pancreas gets its raw
materials (enzymes) from the metabolic pool and transforms them
into digestive enzymes. There is no proof that an enlarged
pancreas is dangerous to health; however, wasting large quantities
of metabolic enzymes for digestion is debilitating. For example, in
extreme cases, where continuous vomiting is caused by gastro-
intestinal obstruction, the individual will die in a week from loss of
enzymes if the obstruction is not cleared.
The Pottenger cat experiment, which was published in several
books and made into a film, has shown the superiority of the raw
diet. Animals fed raw food produced offspring in successive
generations. In the Pottenger study, which lasted nearly ten years,
nine hundred cats were observed through four generations. The
cats were split into two groups, the first getting only cooked meat
and pasteurized milk while the others were fed raw meat and
unpasteurized milk. The cats fed the cooked diet developed
symptoms of all the major degenerative diseases found in humans.
In each succeeding generation, the severity of illness increased.
The third generation of cats that ate cooked foods was unable to
produce offspring. Meanwhile, the cats fed the raw diet continued
to produce litters of disease-free and healthy kittens for four
generations, at which time the experiment ended. Further details
on this study are available from the Price-Pottenger Nutrition
Foundation, La Mesa, California.
The key to the success of the raw diet in maintaining health and
healing is enzymes. Not only are the individual's internal metabolic
enzymes preserved on a predominantly raw diet, but the need for
digestive enzymes is also reduced. By giving the metabolic
enzymes a "vacation" from their second job (digestion) they can
be made more effective in their real job — repairing, cleansing, and
building the body. But it is not enough to merely give the metabolic
enzyme system a break. To be most effective it must also have
assistance in removing the foreign matter and body wastes that
have been stirred up by poor eating habits. In the spring when you
clean your house you open all the windows and doors before
sweeping the dust out. The Hippocrates Diet will stimulate the
metabolism to give your body a spring cleaning; however, if the
The Secret of Health 21

eliminative channels are not open and functioning well, it is like

sweeping a pile of dust under the rug and thinking you have done
your job. The waste may reenter the blood, bringing on a
temporary return of past svmptoms, leaving you feeling tired and
uncomfortable. To avoid this inconvenience, we recommend a
thorough bodv cleansing before you begin the diet.
 4
Keeping Your Body Clean

Proper nutrition with enzymes intact is not enough to ensure good

health and reversal of symptoms. A thorough body cleansing is
just as important — and even necessary — before the vital nutrients
in the Hippocrates Diet can be made available to your cells. By
cleansing I mean the removal of metabolic wastes and excess
accumulations of foreign matter such as protein, mucus, liquid, fat,
calcium, and other minerals; metals like mercury, lead, cadmium,
arsenic, aluminum; chemical residues from food additives, drugs,
food sprays, and air pollution; radiation from X-rays, and so on.
Few, if any, people alive today can escape all of these hazards. In
Nutrition For A Better Life, Nan Bronfen reports that "Contemporary
American skeletons contain 500 times more lead than those of
Peruvian Indians living 1800 years ago." Excesses of fat and
cholesterol are commonly known to block arteries and blood
circulation, while accumulations of certain metals can produce a
wide range of allergic reactions in some individuals.
In this chapter you will learn how to help your body purge itself
of residues which can block vibrant health. But before I give you
the details of what you can do, it is helpful to have some
background information.
Modern living has made it difficult for the eliminative organs —
the colon, skin, kidneys, liver, and lungs — to function normally. Not
only do they have to perform their ordinary cleansing functions,
they must also contend with a diet composed of highly acid-
producing animal foods and plant extracts, and the thousands of

23
24 The Hippocrates Diet & Health Program

chemicals and additives in them. Our digestive system simply

wasn't set up to perfectly separate the nutrition from the chemicals,
and some potentially harmful residues may remain.
It is clear that Americans living an average lifestyle could benefit
from a good cleaning out of the body at least every year. This
probably sounds a bit strange, but would you let your home or car
go unwashed or uncleaned for a year? What I am asking you to do
is consider seriously the matter of internal cleanliness. Does the
inside of your body ever become filthy? And if so, could it be more
destructive to your health than external filth? Let's take a closer
look.
Scientists estimate that each of us has over ten trillion body cells.
While these cells are alive they are receiving a constant flow of
nutrition which they metabolize into energy, carbon dioxide,
water, and other waste products. The accumulation of wastes in the
blood and organs can set up the conditions for toxemia, resulting
in serious imbalances of the entire body.
The blood in our veins carries wastes to the organs of elimination.
If these organs are functioning poorly because they are clogged
with debris, they cannot remove all the waste from the blood.
Unable to carry more toxins in solution, the blood forces the ten
trillion body cells to accumulate waste to capacity. It is similar to
what occurred in New York City during the garbage collectors'
strike several years ago. The dumps were closed, not accepting any
more garbage; and the sanitation collectors wouldn't pick up the
trash. Buildings became overloaded with garbage, and then it
flooded into the streets. Soon the city was filled with trash.
To clean up the mess it was necessary to open the dumps
(organs) to allow the men and trucks to empty the trash they
removed from the cans (cells). Before true health or reversal of
symptoms can occur, waste products must be cleared from the
cells, blood, and organs of the body. The sooner this is accomplished,
the sooner the body will repair itself.
During the process of cleansing the colon, liver, lungs, kidneys,
and skin, vital nutrients in the diet reach the cells and stimulate an
increased metabolic rate. This speeds the elimination of waste
products from the cells into the bloodstream, which in turn places
a greater burden on the major eliminative organs.
Keeping Your Body Clean 25

Mv experience at the Institute has shown that some people's

elimmative organs are not functioning well enough to handle an
increase in waste without outside help. In fact, unless you aid the
elimmative organs in their cleansing function, you may not feel
well, and your body cells mav not be able to fully utilize the vital
nutrients furnished by the Hippocrates Diet. To avoid such
uncomfortable, though ultimatelv positive reactions, it is important
to assist vour major elimmative organs during the first few weeks
of the diet, especially the large intestine (or colon) . Beginning with
the colon, let us take a brief look at whv this is so.

CLEANSING THE COLON

The colon is the body's main avenue for physical elimination of

waste. The modern sedentary lifestyle, characterized by a diet high
in animal fats, proteins, and artificial and refined foods, has made
the colon resemble a sewer system. Like a cesspool, it mav breed
millions of harmful bacteria and emit foul and embarrassing
gasses. Adding a few tablespoons of bran and a bottle or two of
prune juice to the ordinary diet is not enough to bring an unclean
or diseased colon back to healthy functioning. What is needed is a
systematic program of diet, exercise and cleansing techniques
specifically aimed at purging and strengthening the colon. Let's
take a look at whv.
All of us have used antibiotics, either directly to combat an
infection, or indirectly in our food supply. Indirectly, we consume
the tons oi antibiotics that are fed to animals each year as an
inexpensive way to fatten them for market. Inside the body, these
antibodies destroy the sensitive and friendly lactobacillus family of
bacteria, clearing the way for their replacement by putrefying and
disease-producing bacteria and waste. Toxins like nitrosamines,
ptomaines, and others can be reabsorbed through the colon into
the bloodstream.
Common staples of the American diet, such as white bread,
cakes, cookies, meat, milk, doughnuts, spaghetti, and overcooked
vegetables, are fiber-poor foods that make it harder for the colon to
do its job. The high pressures needed to move the rpmnants of a
26 The Hippocrates Diet & Health Program

fiber-deficient meal through the colon remind me of the effort

required to squeeze the last drops of toothpaste from the tube.
Eventually, the lack of healthy bacteria in the colon, combined with
the constant stress from fiber deficiency, can cause bubble-like
blowouts, known as diverticula, in the colon wall. Medical research
indicates that nearly all Americans over age thirty-five have diver-
ticula. And while they are considered normal by some doctors, they
can become infected and create the precondition for colon-rectal
cancer.
Because of these dietary hazards, a little bran is not enough. The
colon needs plenty of fiber-rich raw fruits, vegetables, sprouts,
greens, seeds, nuts, and germinated grains. The Hippocrates Diet
uses certain fermented foods such as saltless sauerkraut and
pickles, seed and nut ferments, and Rejuvelac, that feed the
friendly lactobacillius bacteria in the colon and help to cleanse it of
harmful and putrefactive types. Some people who begin adding
these — and the foods mentioned above — to their diet, experience
temporary digestive upset. This is usually due to the stirring up of
toxins in the blood and organs, along with the injection of food
enzymes to the intestinal tract. The battle which ensues between
the healthy and harmful bacteria doesn't last long, though, and
can be eliminated altogether with the use of daily enemas for a week
or two.

Enemas

The topic of enemas is not a popular one. If there was another way
to accomplish the same end, I would be the first to recommend it;
however, there is little doubt that a full enema is the quickest and
easiest way to unblock a congested colon. And this may be
necessary, especially during the first two weeks or so of the
Hippocrates Diet, when sticky debris is sent to the colon from all
parts of the body for elimination.
Enemas and colonics help to stimulate peristaltic activity of the
muscles that contract the colon wall, thereby loosening deposits,
which may be seen later (in the bowel) as hardened black material
and ropes or lumps of mucus. A colonic is a continuous enema
administered by a professional health care provider. One or more
Keeping Your Body Clean 27

colonics per week can be used during the first month with
occasional use when necessary afterwards. The use of wheatgrass
juice in the enema water or as a wheatgrass implant, has an even
more powerful action on the colon muscles than plain water. The
high magnesium content of the wheatgrass juice also purges the
liver of its toxic wastes. An implant using wheatgrass juice is in my
opinion safer than the coffee enemas that are used by many health
clinics, because wheatgrass does not introduce unwanted caffeine
into the body.
All this talk about enemas and implants may have you cringing
in your chair. If you have a psychological barrier against them, it
will help to remind yourself that the removal of toxic matter from
the colon is essential in healing. If you can then bring yourself to
use them you will find relief and a sense of internal cleanliness that
is refreshing. Of course, if you have one or two healthy bowel
movements a day without them, enemas and implants may not be
necessary at all. But they are good for most people, and in a short
time they will help you to regain normal muscle tone and strength
of the colon.
It is best to use the enema, followed by a wheatgrass implant,
early in the morning. If this is not possible, or if repetition is
desired, early afternoon or evening are also good times.

How to Take an Enema

A full enema can be self-administered using a sterilized colon tube

attached to an enema bag filled with water (usually one to two
quarts) . Although 18" or 20" colon tubes are available, never force
the tube in farther than it will comfortably go. While lying on your
back on a slanted board or with a pillow under your buttocks, allow
the water to slowly enter the colon. Do not force in more water
than feels comfortable. Try letting the water in while you exhale,
stopping the flow when inhaling.
Let in as much water as you can comfortably retain and gently
massage your abdomen from left to right for two to three minutes.
Then roll over onto your right side for a couple of minutes and
repeat. This will allow the water to move along the entire length of
the colon. Let the water come out when you feel the urge. Never
28 The Hippocrates Diet & Health Program

force it to stay in. You can always repeat the process. If gas seems to
be a problem, try removing the air from the enema bag and colon
tube before inserting it in the rectum.
Rejuvelac can be used in the enema to help loosen the stool and
restore the intestinal flora, as can wheatgrass juice.

Wheatgrass Implants

A wheatgrass implant is effective either as an immediate purge or

as a retention enema. The juice may be retained for up to an hour
before being expelled. Usually one implant per day is sufficient,
but in extreme cases, they can be used every hour or two until pain
dissipates. The implants work to purge the colon and liver and to
nourish the body via absorption in the colon. Just inside the rectum
(where the juice is inserted) lies the hemorrhoidal vein, which
enters into the portal circulation. The portal vein receives liquids,
minerals, nutrients, and sometimes toxins from the colon and
transports all of these directly to the liver where they are either
used or eliminated from the body. Since a portion of the wheatgrass
juice is thus absorbed into the system, it works on the entire length
of the colon and small intestine (and body), and not only on the
lower bowel.
Many students at the Institute have found wheatgrass implants
to be more effective than enemas in purging the colon, with half
the fuss.

How to Take a Wheatgrass Implant

To use wheatgrass juice implants as a purge, simply fill a sterilized

infant enema syringe with one to two ounces of fresh juice and
insert it into the rectum. A couple of minutes later, the bowels will
move hurriedly. Try another one to two ounce implant and also let
it out if it wants to come. The second attempt will probably carry
more fecal matter with it. A third implant, of two to four ounces
will usually be retained with ease. Hold it in until you feel the urge
to eliminate, generally about twenty minutes later. There is no
danger of reabsorbing toxins if you have purged the colon first
Keeping Your Body Clean 29

with other implants or enemas. You may even be surprised to find

that all the juice has been totally absorbed inside you.
To perform the implant after you have cleansed the colon,
simply lean to one side while on the toilet seat and use an infant
enema syringe to squeeze the juice into the rectum. Syringes are
available at most drug stores and are shaped like a small bulb with a
removable hard plastic tip. Make sure that all the equipment you
use is sterile. Three or four ounces of juice can be comfortably
retained in the colon.
Try to hold the juice fifteen minutes to an hour before expelling
it. If you forget about it, don't worry. I have used implants before
bed at night, retaining them during sleep. Wheatgrass implants can
be used during a health crisis such as the common cold or pains,
every two hours or whenever you feel one is necessary. They can
also be used effectively during days of fasting on raw juices.

Exercises For the Colon

One of the most important colon exercises is not actually an

exercise at all, but the natural method of defecation for millions of
people — squatting. Modern toilets and our normal sitting position
close a portion of the colon, making complete elimination difficult.
Squatting or placing your feet on an elevated platform opens the
colon, allowing better and more complete evacuation. It strengthens
the abdominal muscles, too, protecting you against hernias and
hemorrhoids.
Some toilets in Europe are built into the ground with handles for
the individual to hold onto while squatting over them. In your
home you can put your feet up on the toilet bowl itself and squat
over the bowl. An alternative method is to purchase or build a 10"
stand, place it in front of the toilet, and rest your feet on it while
eliminating.
Another excellent exercise for the colon is the abdominal lift. To
do this, bend over slightly, placing your hands just above your
knees. Now, blow all the air out of your lungs, forcibly, and hold it
out. A natural vacuum will be created, and with it, suck up your
abdomen, pulling the stomach muscles in. If you have ever had to
30 The Hippocrates Diet & Health Program

suck in your stomach to get on a pair of tight pants, you will know
what the "in" part of the exercise is like. Relax without inhaling, to
push the stomach out. While holding your breath, try to make your
stomach as large and round as possible. This movement should be
performed ten times. Then stand and breathe slowly and deeply.
When you are ready, do another set of ten, and repeat until you
have performed three or four sets of ten in all.
It is best to practice the abdominal lift first thing upon arising or
between meals — never on a full stomach. The exercise is especially
good if you have lost tone. It will gently massage and tone all of the
internal digestive and eliminative organs.
The small intestine is where vital minerals, liquids, and,
unfortunately, unwanted toxins are absorbed. The colon is the
final stage of digestion before waste is eliminated. The nutrients
(and toxins) are sent to the liver where they are reorganized,
stored, and either sent out into the blood or out from the body.
Toxins absorbed along with the nutrients are neutralized by the
liver and transported to the kidneys for excretion. Eventually, all
the blood and food passes through the liver for cleansing and
renewal. I believe that in many senses, the liver is the master
controller of all the bodily functions, depending upon the other
glands, organs of elimination, and circulation to carry out its
vital roles.

CLEANSING THE LIVER

Since the liver is the major organ of detoxification, it determines

the health of the other organs and the blood. The liver is a
processing plant and storage place for metabolic wastes and
pollutants, as well as many nutrients. The foods of the modern diet,
especially meats, fried foods, refined oils, and foods with chemical
additives weaken the liver. Alcohol, tobacco and environmental
pollutants add extra duties to the 260 known functions of the liver.
Bile, which is stored in the gall bladder, acts as a carrier for all
liver wastes, including excessive cholesterol. It is also necessary for
proper digestion and assimilation of fats. A fiber-poor, mineral-
deficient, and refined diet tends to produce solid particles from
bile components. We call these gallstones. But before stones are
Keeping Your Body Clean 31

formed, weakening of the liver, due to partially obstructed bile

flow, may occur. Symptoms such as skin problems, poor eyesight,
hair loss and hemorrhoids may be present as the liver becomes
stagnant and congested.
To regain health and energy, the liver and gall bladder must be
cleansed and kept free-flowing. The highly touted oil-based liver
flush is an extreme method which may leave one feeling very sick.
Instead, at the Hippocrates Institute we recommend a somewhat
slower and safer course of action, the steady and consistent use of
moderate quantities of the juices listed below.
• Wheatgrass juice, the chlorophyll extract of 7-day-old wheat
plants, contains an abundance of magnesium, enzymes,
chlorophyll proteins, and a full range of vitamins and minerals
(see page 93).
• Green drinks, rich in vitamins, minerals, and chlorophyll
protein, are made from sprouts, greens, some vegetables, and if
desired, a little sauerkraut juice.
• Lemon juice is a well-known and commonly used cleansing
agent that contains citric and other acids that have an antiseptic
action.
• Carrot juice, high in pro- Vitamin A, has a beneficial effect on
the liver and stimulates the flow of bile.
• Beet juice, high in vitamins A, C, B2, B6, and folic acid, and
minerals such as sodium, iron, calcium, phosphorous, and
potassium, has a stimulating and fortifying effect on the gall
bladder, liver, and kidneys. Take small quantities and sip
slowly to avoid extreme reactions to its use.
• Apple juice, or fresh cider, is high in malic acid, pectins, and
enzymes that act as a bile solvent and liver stimulant.
Juices are best taken either first thing in the morning or thirty
minutes before eating, as a cocktail. Wheatgrass and beet juice are
the two most powerful cleansers of the five listed and should be
used in small quantities, sipped slowly. Green drinks are very
important as they contain portions of all the other juices.
Newcomers to fresh juices should move into them slowly or
dilute them with water fifty-fifty if they experience loosened bowel
movements or mild feelings of nausea. Although such reactions
are rare, temporarily cut back on the juices if they occur.
32 The Hippocrates Diet & Health Program

CLEANSING THE LUNGS

Without food we can live for months and without liquids we can
survive for days, but breath is life. Without breathing, we can live
only a few minutes. Perhaps this is the reason that almost all
ancient cosmologies and religions made so many references to the
breath. Breathing is our link with the atmosphere, the ocean, and
the trees and plants whose leaves convert human carbon dioxide
waste into a fresh supply of oxygen. When our lungs are congested
with mucus and burdened by excessive carbon waste products,
our vital lung capacity is reduced and we no longer have sufficient
amounts of oxygen to burn up bodily wastes.
With each breath there is an exchange of gasses in the lungs. The
venous blood is cleansed of its carbon dioxide and other waste
products. A fresh supply of oxygenated air is absorbed into the
arterial blood and delivered to all the cells of the body. Each day,
thousands of quarts of air are purified by our lungs.
One effect of dairy products, baked and refined flour products,
smoking and air pollution, is to create excessive accumulations of
mucus in the sinuses and bronchial tubes. The build-up of mucus
inhibits the cleansing function of the lungs and puts strain on the
other organs of elimination — colon, skin, kidneys, and liver — to
pick up the slack. If you have a mucus problem, it is especially
important to avoid mucus-forming foods.
Anti-mucus foods and simple breathing exercises are the
recommended cleansing regime for the lungs. Moderate use of
foods such as raw green onions, garlic, horseradish and fresh
ginger will help to cut down mucus. Other less pungent vegetables
such as bok choy, daikon radish, lettuce, celery, cucumber, and
watercress also cleanse the lungs. Wheatgrass juice is yet another
excellent cleansing food for the lungs.
Similar in chemical makeup to red blood cells (see page 90),
chlorophyll has been known to increase the red blood cell count in
both humans and animals, enabling the blood to carry more
oxygen and remove more waste.
The processes by which chlorophyll increases red blood cell
count are as yet unknown. Despite some research results showing
the ability of chlorophyll to do this, there is no definitive
explanation.
Keeping Your Body Clean 33

Dr. Yoshihide Hagiwara, a Japanese scientist and health educator,

has an interesting theory. He reasons that since chlorophyll is
soluble in fat particles, and since fat particles are absorbed
directly into the blood via the lymphatic system, that chlorophyll
can also be absorbed in this way. It is his opinion that inside the
body a conversion takes place enabling it to replace the magnesium
ion in chlorophyll with an iron particle, making new blood. Only
time and more research into the question will resolve the mystery
of why chlorophyll works as it does. I will have more to say about
wheatgrass, chlorophyll, and the blood in Chapter 8.
After beginning the Hippocrates Diet, you may notice an
offensive odor on your breath. Since it comes from the bloodstream,
and indicates detoxification via the lungs, superficial remedies
such as toothpaste and mouthwash will not remove it for long. Be
assured, however, that when the blood is finally relieved of its
waste, your breath will be sweeter than ever.

Breathing Exercises

The body's supply of oxygen is largely responsible for the

oxidation or burning up of toxins. Most adults use only one-
quarter of their lung capacity when breathing normally. However,
during breathing exercises, at least three-quarters of this capacity
is put to use, adding a tremendous amount of oxygen to the blood.
In fact, if you are new to deep breathing, the release of added
oxygen into the blood could leave you feeling lightheaded.
Deep breathing should begin in the stomach, pushing the
diaphragm down and out. Make sure you are sitting comfortably,
with the spine erect and the entire body relaxed. Now let the
inhaled air fill the middle and upper regions of the lungs. You will
notice the abdomen automatically contracting and the shoulders
going back as you fill the upper chest. Then, without holding your
breath, release the air slowly, in reverse order, contracting the
chest first, then the abdomen. If you become lightheaded and
dizzy, stop. Otherwise, repeat this full breath fifteen times. Rest for
five minutes and repeat.
It may be helpful to imagine your breath as a wave which rolls
slowly into the abdomen, filling it up to the chest; then even more
34 The Hippocrates Diet & Health Program

slowly rolling back out to sea, as the chest and abdomen are
emptied. Most importantly, use some of the time you set aside for
this breathing exercise to rest and recede from the thoughts and
worries of the day. Try to be happy knowing that you are doing
something good for yourself, and therefore benefiting your family
and friends too.

CLEANSING THE KIDNEYS

Every day, four thousand quarts of blood flow through your

kidneys, where it is cleansed of metabolic waste. Urea, uric acid,
excess water and other metabolic waste products are eliminated
and the acid-alkaline balance of the blood is maintained by the
kidneys. Without their vital cleansing assistance, you would die of
autointoxication in a few hours. Body temperature is also regulated
by the kidneys. Considered "the seat of life" by Oriental doctors,
the kidneys are believed by many people to be closely linked with
reproductive functions and willpower. They are also respon-
sible for eliminating drugs, pollutants, and bacterial waste from
the body.
The kidneys are perhaps the most stressed of all organs in
modern people. With several thousand additives and drugs
finding their way into our food and water, the kidneys have an
extra full-time job. Inside each kidney, millions of vitally important
little filters called nephrons are damaged by the toxins. Un-
fortunately, many people don't experience symptoms of kidney
damage until 90 percent of the function is gone, and then the
damage is irreversible.
The first step in healing the kidneys is to avoid all refined,
processed foods, salt, meat, coffee, tea, alcohol, tobacco, and tap
water. The regimen we recommend for strengthening and cleansing
the kidneys is safe and effective. The active elements in this
procedure are listed below.
• Green drinks (see section on the liver).
• Wheatgrass juice acts as a diuretic and stimulant for increased
kidney filtration of waste. Its chlorophyll content helps rebuild
the blood and relieves the kidneys of their burden.
Keeping Your Body Clean 35

• Watermelon juice is an effective diuretic that is used even-

morning at the Institute for breakfast. If possible, obtain
organically-grown melons; juice the rind, seeds and all. Water-
melon juice helps to reverse fluid retention.
• Lemon juice is mildly diuretic and antiseptic. It may be put on
salads or in water.
• Beet juice tones the kidneys. Try juicing the beet greens also.
Sip small quantities or add to other juices.
• Sea vegetables provide vital minerals necessary for detoxifica-
tion and stimulation of kidney functions. Up to 2 tablespoons oi
arame, dulse, wakame, nori. hiziki kombu. or kelp c?.r. be used
each day. It is better to use a variety oi sea vegetables rather
than just one type. Either whole sea vegetables or powdered
forms may be used. Soaking unpowdered sea vegetables tor
10-20 minutes before eating will lower their salt content.

CLEANSING THE SKIN

i our skin is a living organ. In fact, it is the largest eliminative organ

of the body. To close the pores oi your skin for even a few minute s
as depicted in the James Bond thriller. G.\'i"v:ccr, could cause
death. Nearly five pounds oi waste material (mostly water) leaves
our skin each twenty-four hour period, compared with about two
pounds each via the kidneys, lungs, and colon. Clogged or inactive
skin places a tremendous burden on the other organs oi elimination.
Conversely, healthy skin has the ability to work overtime, acting as
a third kidney, as in the case oi high fever.
During the process of bodily cleansmg. healthv skin takes an
active role. If eruptions, odors, unusual colors, and blemishes
appear, this is a sign that the blood and lymph are being purged oi
waste. Once they are cleansed, these conditions will disappear.
Every twenty-seven days we have an entirely new skin surface.
Unlike the snake's, our skin comes off cell by cell and is not usuallv
noticed. Overly dry skin probably means that it is inactive as an
eliminative organ. To open pores up, brushing the skin in the
morning before showering and vigorous use oi a loofah spor.ce in
the shower are excellent. Look for a soft vc -bristle brush at a
36 The Hippocrates Diet & Health Program

health food store. Often these brushes come with a long handle for
scrubbing the back. This brush should first be used dry, from head
to toe. Follow the dry brushing with a shower and rub the skin
again, this time with a loofah, to remove the dead cells loosened by
the dry brush.
Avoid the use of ordinary animal fat or detergent soaps. Instead,
use a small amount of liquid castile soap (available at health food
stores). Castile bar soap or kosher soap is also fine, but the liquid
soaps rinse off more easily and more completely. Heavy soaping
removes valuable skin oils and destroys the skin's beneficial acid
mantle. To restore the latter, the skin must borrow extra Vitamin C
from the blood and organs. A natural shampoo and conditioner are
also recommended for keeping the hair clean. For a special
treatment, rub two ounces of fresh wheatgrass juice into your
scalp, leave it on until it drys, then rinse it out. The juice will
stimulate circulation in the scalp and remove excess sebum.
Alternating warm and cold water flow just before finishing your
shower will stimulate the pores in the skin to activity. If you are
daring — and accustomed to the warm and cool treatments — try
making the warm hotter and the cool colder. Be careful, however,
that you do not leave the cold water on long enough to catch a chill
internally. You should leave the shower feeling vitalized and warm
all over.
Another excellent skin care technique is massage. Try to
convince a friend, or your spouse, to exchange a weekly massage
with you. If you are not sure how to proceed, borrow a massage
book from the library. A little olive or unrefined peanut oil rubbed
into the skin will enliven it, and benefit those body parts lying
beneath the skin too.

EXERCISE YOUR WHOLE BODY

Exercise or physical activity is just as important as proper eating

and sleeping. Benefits of exercise such as improved circulation,
deeper sleep, increased appetite for wholesome food, better
elimination, and stronger immunity would require years to
accomplish any other way. We all know how important exercise is.
It's just a matter of making a routine of it.
Keeping Your Body Clean 37

Almost all of us get some exercise each day. Perhaps you feel this
is enough for you, and are getting ready to skip ahead. If
you walk for at least thirty minutes, preferably two times per day
(making sixty minutes total); do some light stretching exercise,
maybe fifteen minutes worth; and practice ten minutes of deep
breathing, you have my permission to skip this section.
I am assuming that those of you who are reading further are not
satisfied with your present efforts and would like to learn how to
begin a sensible, but moderate, exercise program. It's really quite
simple. First, choose a date to begin, say this coming Friday. Then
decide how you want to begin. One person may choose bicycling,
another swimming, a third jumping rope. Like me, you may just
choose to take a long walk. Once you decide on the mode you can
figure out whether it would be best to exercise before dinner or
after. If you are starved at dinner time, just home from a long day,
you may want to eat. On the other hand, if you don't feel you have
earned your next meal, activity-wise, you may elect to exercise
before dinner.
Even light exercise, when practiced regularly, will help you to
better assimilate your food, lose weight, reduce nervous tension,
and even solve problems. All of us have problems that need
solving, and what better way to do so then to "walk" on them?
Would you rather sleep on them? Imagine waking in the morning
after solving problems all night!
I will close this discussion by revealing a secret that only regular
exercisers know: exercise is fun. You may feel that it's not for you
right now, but if you keep at it, I guarantee, you will learn my secret
in a short time; and like me you will probably want to pass it on to a
friend.
 5
The Hippocrates Diet

The Hippocrates Diet is a natural diet. It consists of food as it is

found in nature — unprocessed and unchanged. Food that will
build and nourish the muscles, skin, lungs, blood, brain, nerves,
and bones of your body. Food that is "living," containing a full
spectrum of nutrients and enzyme activity. Food which tends to
prevent health problems, aids in the body's natural healing
process, promotes mental clarity, balanced body weight, and
extends the span of life to its full potential.
There is much historical evidence to show that mankind first
evolved in a climate that supported his every need. Without
weapons for killing and fire for cooking, man lived mainly on the
fruits, leaves, shoots, roots, seeds, and nuts that were abundant. He
shared these with the local representatives of the animal kingdom.
Only thousands of years later did man begin to move north, and
having discovered fire, cook his food. Since then, and for thousands
of years, we have cooked food, and although cooking methods do
not always totally destroy the food enzyme value, our health has
continued to decline as a result.
Since the simple hearth of the original cave-dwelling humans —
whose cooked food was often eaten half raw — we have come a
long way. Microwave ovens, high temperature food processing,
electric cookers, deep fryers, steamers, and broilers are the
modern means of destroying food enzymes and vitamins. Radiation,
another modern technological development, is highly touted by
the Army, and is now being considered by major food purveyors
40 The Hippocrates Diet & Health Program

for widespread application to fresh produce, uncooked meats,

milk, cheese, eggs, whole grains, seeds and beans, and all otherwise
fresh foods sold in supermarkets. This process involves preserving
food with dangerous rays (up to 4.5 rays of gamma radiation —
10,000 times the dosage lethal to humans) and results in wholesale
destruction of all the enzymes and vital properties contained in
our foods.
Efficient cooking methods and an almost all-cooked diet have
resulted in widespread enzyme deficiencies in modern people.
After years of eating cooked, low-quality protein and enzymeless,
refined carbohydrates, pancreatic breakdown and pituitary im-
balance are likely. All of us can use the pancreatic support from
predigested, enzyme-rich, and high-quality raw proteins and
carbohydrates. On the Hippocrates Diet, which supplies these
nutrients in an assimilable form, you will need less food and still
get more protein and other vital nutrients. This may seem odd, but
it's true — by eating less, you get more. It's not so strange when you
understand that you assimilate more by improving the quality of
the food you eat.
Raw, living food provides high-quality nourishment. We are all
aware of the vitamin and mineral value of uncooked fruits and
vegetables, but most of us are unaware that raw food has much
more to offer — vital food enzymes. The food enzymes in raw food
predigest the food in our stomachs, which, as discussed earlier, is
the key to a long, healthy life without disease. Because of the
destruction of 100 percent of the enzymes in food by cooking, and
the ease of digestion of almost all raw foods, all the calories in
Hippocrates diet are supplied by uncooked food.
Protein is a vital element found in abundance in the Hippocrates
Diet. In earlier chapters I have pointed out the dangers of eating
low-quality protein foods such as red meat. The protein foods that
Americans most often consume contain large quantities of fat, are
eaten cooked (which damages up to 70 percent of their available
protein), and create huge amounts of waste due to their inefficient
utilization by the body. On the other hand, the high-quality
protein foods that we will discuss in this chapter — seeds, grains,
nuts, greens, and fermented foods, are both easily and efficiently
used by the body because they are eaten raw and undamaged, and
do not contain excessive fats. (The fats these foods do contain are
The Hippocrates Diet 41

cholesterol-free, polyunsaturated fats.) Moreover, raw plant proteins

produce comparatively little waste. In essence, they are the
highest-quality, safest, and most efficient proteins you can eat.
Even so, I do not expect you to make the change from cooked to
living food overnight.
My own transition to a living foods diet took many years of
experimentation, and I must admit that I am still learning. It might
be helpful to set a goal for yourself over the next few weeks or
months to gradually increase the amount of uncooked foods you
use. In the meantime, you will make great strides forward if you
can muster up the courage to empty your shelves of processed and
refined items, or any others of questionable value, and replace
only the necessities with natural and whole food substitutes. Don't
worry about variety; there are over 150 new and tasty foods to
choose from.

OVER 150 FOODS TO CHOOSE FROM

There are over 150 foods to choose from in the Hippocrates Diet.
Each one contains a full spectrum of nutrients to aid their own
digestion, assimilation, and elimination from your body. Enzymeless
cooked foods either strain digestion and exit the body partially
unassimilated, or are over-assimilated, causing you to become fat.
Foods refined of their fiber can stick to your insides like glue,
whereas unprocessed foods are digested, assimilated, and elimi-
nated from your body with ease. Only what is needed is taken and
body weight is normalized.
The basic food groups in the Hippocrates Diet are: fruits;
vegetables and greens; fresh fruit and chlorophyll juices; sprouted
seeds, grains and legumes; nuts and seeds; fermented foods; and
small amounts of raw honey.

FRUITS

Fresh fruits are on the average more than 90 percent liquid, and
they contain an abundance of oxygen and acids. The mild acids
that fruits contain dissolve unwholesome substances, cleanse
tissues, and stimulate metabolism in the human body. Have you
42 The Hippocrates Diet & Health Program

ever eaten too much fruit or drunk too many cups of apple cider
and found yourself running to the bathroom all day? Fruit does stir
up things inside of us, especially if you are not used to eating a lot
of it.
In the Hippocrates Diet, two to five pieces of fresh fruit can be
eaten per day. If you are allergic to fresh fruits, the disturbance
from the fruit enzymes is usually due to the over-acid nature of
your blood and body. If you would like to try to change this
condition, the book Enzyme Nutrition, by Dr. Edward Howell, offers
a suggestion. Begin by eating one strawberry (for example) a day,
and slowly increase the frequency until the fruit can be taken
several times daily. Then slowly increase the quantity until you can
use moderate amounts at a time. If you are prone to blood sugar
imbalances such as hypoglycemia, be forewarned that you may
react to fruit sugar in the same way as to cane sugar. If so, it is best to
avoid sweet fruits such as raisins and figs.
If you are trying to lose weight, bananas may be your best friend.
Try loading up on them occasionally, instead of eating other meals.
Contrary to popular belief, although bananas are sweet, they are
not fattening. Have you ever seen an obese monkey? Eat as many
bananas as you like, providing the sugar doesn't affect you
adversely. For that matter, eat or drink as many of the fresh juices,
salads, sprouts, vegetables, sprouted grain breads, and seed and
nut dishes as you like, too, and you will still lose weight. The key is
raw calories from uncooked food. So go ahead, have an avocado,
mango, coconut, or whatever else suits your fancy. Do you like ice
cream? Have I got a recipe for you — banana ice cream (p. 144). It's
so good you won't be able to tell the difference from the
commercial product.
The fruits that you can use in the Hippocrates Diet are listed
below. They can be used as meals, as snacks, or as desserts, but
leave at least one hour between dinner and a fruit dessert for best
digestion. Breakfast is the ideal time to use fruits. They wake you
up, clean your stomach of residue from previous meals, and give
you energy to burn. Dried fruits are a good substitute for fresh
fruits in winter when seasonal fruit is scarce. Try to find the
unpasteurized and unsulfured dried fruits available at natural
foods grocers. Do not use dried fruits that have been sulfured
(sulfur is used as a preservative) or pasteurized, as these contain
 43
The Hippocrates Diet

enzymeless calories that can be fattening and difficult to digest. All

dried fruits should be soaked in cool water until soft. Depending
on the type of fruit, this may take an hour, as for raisins, or
overnight, as for prunes, figs, pears, peaches, and apricots. Use
enough water to cover all the fruits. After using water to soak dried
fruit, you may either drink it or use it as a sweetener in recipes.

Recommended Fruits

apples kumquats
apricots — fresh and dried lemons
(unsulfured) limes
avocados mangoes
bananas muskmelon
blackberries nectarines
blueberries oranges
canary melon
cantaloupe papayas
cherimoya peaches
cherries Persian melon
cranberries pears
crenshaw melon persimmons
pineapples
currants — dried (unsulfured)
figs — fresh and dried plums
pomegranates
(unsulfured) prunes — dried (unsulfured)
gooseberries raisins — dried (unsulfured)
grapefruits raspberries
strawberries
grapes
guavas tangerines
honeydew melon watermelon

VEGETABLES AND GREENS

All vegetables cultivated by humans were once herbs that grew

wild. After years of experimentation, we have our common garden
vegetables of today. Vegetables, including salad greens, contain
valuable organic mineral elements and vitamins. Their mineral
salts neutralize and help eliminate systemic waste from the body.
44 The Hippocrates Diet & Health Program

They are also a good source of natural fiber that gives the muscles
in the colon a good workout. Each day eat as much raw salad as you
like. Use greens, sprouts, an assortment of vegetables, and other
ingredients such as seeds, nuts, and avocados. Use plenty of green
vegetables and leafy greens each day to supply the necessary
calcium and iron salts, but be sure to include a variety of different
colored vegetables, sprouts, and dressings each day to ensure
adequate vitamin intake.
It should take you at least twenty to thirty minutes to polish off a
salad that satisfies you. In colder weather you can warm the
ingredients to room temperature after taking from the refrigerator.
This can be done merely by setting them out for a time before
eating, or by placing the vegetables in a heat-resistant bowl in an
open pot of boiling water for a minute or so. Cold salad could make
you feel cold.

Recommended Vegetables and Greens

alfalfa (fresh) corn on the cob

alfalfa sprouts cucumbers
artichokes (Jerusalem) dandelion greens
asparagus dill
bean sprouts (all types) endive
beans (fresh) escarole
beets fenugreek sprouts
beet greens
bok choy
green beans
Brussels sprouts garlic peas (edible pod)
green
buckwheat greens green peppers
cabbage (green or red) kale
cabbage, sprouted kohlrabi
carrots
lamb's-quarters
cauliflower leeks
celery lettuce (all types)
Chinese cabbage mung bean sprouts
chives mushrooms
collards mustard greens
comfrey leaves okra
The Hippocrates Diet 45

onions squash — soft summer varieties

parsley sunflower greens
parsnips Swiss chard
potatoes tomatoes
purslane turnips
radish sprouts turnip greens
radishes yams
red peppers yellow wax beans
scallions watercress
shallots wheatgrass
spinach

Be sure to try greens, green herbs, and green vegetables you

have never used before. You may find some pleasant surprises.
After you have been eating green foods for six months to one year,
you will feel that something is missing unless you have them each
day. When you recognize this, your body is beginning to take a
more active role in food selection, and that is the purpose of any
good health program — to help you tune in to your own body's
needs. There are many chlorophyll-rich foods which can be juiced
or eaten in salads. Don't worry, you won't turn green!

FRESH JUICES FROM FRUITS AND VEGETABLES

Fresh juices, extracted from fruits, sprouts, and vegetables, are a

valuable component of the Hippocrates Diet. They are packed with
vitamins, minerals, food enzymes, amino acids, and natural sugars
that provide raw calories, and are easily assimilated by the body.
Fresh juices also supply valuable electrolytes and oxygen to the
cells of the body for use in cleansing and rebuilding. Above all,
they taste great!
Natural beverages such as fresh fruit juices, green drinks,
Rejuvelac, and seed milks replace all carbonated and artificially
sweetened beverages, coffee, tea, and milk on the Hippocrates
Diet. Since bottled fruit juices and juices sold in cartons at the
supermarket are almost always pasteurized, they are not recom-
mended. Instead, any of these juices that you like can be used
46 The Hippocrates Diet & Health Program

fresh. That is, you should run whole apples (without the seeds)
through your juicer, or squeeze oranges yourself at home.
Use at least two glasses of fresh mixed green juices each day.
Strain out the pulp to improve the flavor and make the juices easier
to digest. One eight-ounce glass a half hour or so before lunch and
one before dinner, or one before dinner and before bed, will
supply one pint, which is about the amount you should have each
day. Use vegetable juice rather than fruit juice an hour before bed.
While you sleep, it will work to aid elimination.

Chlorophyll Juices

Chlorophyll is the pigment that gives trees, grasses, and leafy

plants their characteristic green color. More importantly, chlorophyll
enables plants to convert the energy of the sun into nutrients that
can be utilized by living things.
Chlorophyll-rich plant juices supply rich land-based minerals
and chlorophyll proteins to Hippocrates dieters. Fresh chlorophyll
juices from greens and herbs such as parsley or watercress are also
rich in vitamins. Ideally, these should be juiced in a slow-turning
juicer and used fresh every day.
Iron is another key factor in the green plants used as food in the
Hippocrates Diet. Without sufficient iron from green foods, there is
a possibility that you could suffer from anemia. Although this is
unlikely if you follow a balanced diet, fresh green juices will
safeguard against it. Juicing enables us to capture the micronutrients
of several pounds of vegetables in a single glass. Unlike concentrated
vitamin-mineral supplements, fresh juices are non-toxic in any
amount. In fact, there is evidence that the properties of green juices
can protect us from radiation, smoke inhalation, and all forms of
pollution, draw toxic metals like lead, cadmium, and mercury out
of the system, and even prevent cancer. The best sources for green
juices are listed below. In addition, vegetables which are not green,
such as carrots, tomatoes, and summer squashes, may be used as
flavoring.
The Hippocrates Diet 47

Sources of Green Juices

alfalfa (fresh) green (snap) beans

alfalfa sprouts green peppers
bean sprouts (all types) kale
beet greens lamb's-quarters
bok choy lettuce (all types)
buckwheat greens parsley
cabbage
cabbage sprouts scallions
purslane
celery
Chinese cabbage spinach
sunflower greens
chives Swiss chard
collards turnip greens
comfrey leaves wheatgrass
cucumbers watercress
dandelion greens

SEA VEGETABLES

I bet you never thought you would ever eat those stringy bits of
multi-colored seaweed you come across as you walk along the
beach. I didn't, either, until I learned about their remarkable
nutritional contents. For me to actually taste them was a giant step.
Yet I have come to depend on them to supply some of the minerals
and nutrients that have been leached from inorganically fertilized
modern topsoil.
As plants grow, they convert dissolved inorganic mineral
compounds into organic mineral salts that are more easily used by
humans. The abundance of minerals and trace elements in ocean
water and on the ocean floor makes sea vegetables particularly
valuable in our diet. Sea vegetables such as dulse, kelp, arame,
nori, wakame, kombu, or hiziki, should be used each day. Dulse
and kelp are frequently available in powdered form. Two tablespoons
total is plenty. As a group, the sea vegetables are one of the richest
food sources of minerals and trace elements.
48 The Hippocrates Diet & Health Program

Dr. Weston Price, in his travels to Peru, noticed natives of the

Andes Mountains carrying a little bag around with them wherever
they went. The bag contained kelp from the Peruvian coast, more
than a month's journey from the natives7 home. When asked why
they carried it, the Indians replied, "It guards the heart." The
presence of sea vegetables in the diet may also prevent baldness
and enhance vitality.
Historically, the coastal Japanese, Irish, Canadians, American
Indians, and many other cultures have used sea vegetables as a
regular item in their diets. In fact, a snack food made from dulse, a
purple sea vegetable harvested off the Atlantic coasts of the U.S.,
Canada, and the British Isles, was once sold by street vendors in
Boston and is still served in pubs in Scotland, Ireland, and Canada.
The Japanese eat dozens of varieties of fresh and dried sea
vegetables. The Russians sell "sea cabbage" — canned sea vegetables
mixed with garden vegetables. They also make a type of whiskey
from a reddish-colored sea vegetable. By eating sea vegetables,
these various peoples are assured of getting a full range of minerals
and trace elements such as boron, selenium, iodine, calcium,
potassium, magnesium, iron, and others that are not always found
in necessary quantities in ordinary garden vegetables. These
traditional sea vegetable foods are not recommended for use in the
Hippocrates Diet, however, because they are cooked (depleted of
enzymes) or alcoholic (toxic). Fresh or dried sea vegetables are
most beneficial when they're uncooked and unprocessed.
The two sea vegetables that figure most prominently in the
Hippocrates Diet are kelp and dulse. Both of them give food a
slightly salty flavor — they contain a percentage of sea salt, which is
rich in minerals. The Japanese grade seaweeds according to
cleanliness, taste, freshness, tenderness, size and appearance, and
by paying attention to these classifications, you may be assured of
the quality of the sea vegetables you purchase.
The name kelp covers a wide variety of sea vegetables, mostly
dark green in color. Kelp grows in abundance off the California
coast and is available at most natural foods stores. The Hippocrates
Diet uses kelp powder added to dressings and seed ferments, or
sprinkled on salads.
The Hippocrates Diet 49

Dulse is popular at the Institute. It is eaten as a snack food with a

piece of celery or carrot, and used in preparing live food meals.
Both kelp and dulse are pleasant additions to soups.
As the other sea vegetables that are part of the Hippocrates Diet
may be unfamiliar to you, they deserve a few words by way of
identification. Arame and hiziki are dark-colored spaghetti-like
sea vegetables available at most natural foods stores. They can be
added to salads, dressings, and breads, or made into sea vegetable
salads (see Recipes for ideas). Nori is the dried sheets of the dark-
colored sea vegetable used to make the sushi rolls commonly
served at Japanese restaurants. On the Hippocrates Diet, sushi
rolls can be used to wrap anything from sprout salads to cauliflower
loaves. For best results, get an inexpensive bamboo sushi roller
and use it to make perfect live food sushi every time. The green-
colored sea vegetables kombu and wakame are too tough for
general use unless they are eaten in small quantities, finely
chopped or powdered.
Sea vegetables should be soaked in enough warm (not hot)
water to cover, for 10-20 minutes or until they are soft enough to
slice. The time will vary — dulse, arame, hiziki, and nori take just a
few minutes to soften up, whereas wakame and kombu are tougher.
Always discard the soaking water from sea water used to soak sea
vegetables, because it has an extremely high sodium (salt) content.

Selected Sea Vegetables

arame kombu
dulse nori
kelp
hiziki wakame

SPROUTED SEEDS, GRAINS, AND LEGUMES

All seeds, beans, and grains contain enzyme inhibitors to preserve

their contents until the proper environmental conditions awaken
50 The Hippocrates Diet & Health Program

them to life. If these foods are eaten unsoaked or unsprouted the

inhibitors can intefere with your digestion and assimilation of their
nutrients.

Sprouts

Sprouts are a highly nutritious, easily used, easily digested, and

inexpensive food. By growing your own you can have a year-
round supply of fresh food for only pennies a serving. Sprouting
transforms the nutrients of seeds, grains, and beans into easily
digested, high-energy foods, similar to vegetables, but more
concentrated in nutrients. Use a variety of sprouts each day in your
salads.

mung
Recommended Sprouts

adzuki
alfalfa mustard
almond oats
cabbage radish
chick pea rye
clover sesame
corn
cow pea soybean
sunflower
fenugreek triticale
green pea watercress
lentil wheat
millet

Grains and Breads

Sprouted grains can also be used in breads. Breads have been a

staple food for all peoples for centuries. Our ancestors always
soaked their grain before baking bread. This removed the enzyme
inhibitors and brought the grain to life. The center of the bread
often remained raw with food enzymes intact. Most of today's
bread is made from bleached white flour with added chemicals,
The Hippocrates Diet 51

and is overcooked. It has little or no natural food value and

certainly no food enzymes.
Whole wheat or sourdough breads made from whole grains are
a vast improvement over white bread, but are still deficient in
enzymes. For a bread to be truly healthful, it is best made from
sprouted grain which has been dried in the sun or in a dehydrator.
Sprouted grain bread and crisps are essential to the Hippocrates
Diet. They supply calories and are a good source of complex
carbohydrates, high-quality proteins, and minerals. Try making
breads in several different ways until you get the one you like just
right.
Sprouting grain and blending or mixing it with fruits or other
foods is another good way to eat it. For example, blended with
some warm water and raisins, sprouted wheat makes a great
breakfast with a lot of "fire power" to get you through a long day.

Legumes

Legumes (beans and peas) are among the oldest foods known to
man. For thousands of years, they have provided us with valuable
proteins and mineral salts. They can be thought of as natural
fertilizers for the body, enriching it with earthy nutrients. The
protein they yield is high-quality and easily assimilated. Dr. Jeffrey
Bland, a professor of nutritional biochemistry at the University of
Puget Sound in Washington, found that six cups of lentil sprouts
fulfilled the complete protein needs of an adult male for an entire
day, providing more than fifty grams of protein.
There are many varieties of edible legumes available in the United
States. Especially good are sprouted adzuki, mung beans, lentil
beans, cow peas, and chick peas. Soybeans are unpalatable unless
made into a milk, and should only be used on occasion, if at all. The
other beans can be used as often as you desire, as long as they are
sprouted first.

NUTS AND SEEDS

Raw nuts and seeds are a prime source of body-building protein.

When sprouted, their enzyme inhibitors are neutralized, and they
52 The Hippocrates Diet & Health Program

become a rich source of raw calories. An overnight soaking will

also neutralize their enzyme inhibitors. To soak seeds or nuts, hull
or shell them and place them in a bowl with spring or filtered
water. Use more than enough water to cover them, because they
will swell up. Always discard the water used to soak seeds
and nuts, because of its chemical content.
Use a portion of germinated nuts and seeds at each meal in
salads, sauces, dressings, loaves, and so on. Ten to twenty almonds
(soaked) are a good quantity for a portion; have more if few other
sprouts are being used. The list of wonderful and appetizing foods
you can make with seeds and nuts is endless. Shakes, yogurts,
cheeses, dressings, milks, trail mix, fruit creams, and ice creams are
just a few. How would you like to try my Lemon Mayonnaise
Dressing, or Almond Frappe with banana ice cream?

Recommended Nuts and Seeds

almonds pine nuts

Brazil nuts pumpkin seeds
coconuts sesame seeds
hazel nuts squash seeds
(filberts) sunflower seeds
pecans walnuts

FERMENTED AND PREDIGESTED FOODS

Fermentation is the decomposition or acidification of organic

substances produced by the action of living organisms — enzymes.
During the fermentation process, proteins, starches, and fats in
foods are broken up into more simple compounds. Foods that
have been broken up by enzymes outside of the body are called
predigested foods. Sauerkraut, pickles and pickled vegetables,
seed yogurt, miso (a fermented soybean paste), seed or nut cheese,
sourdough, sprouted (raw) bread, and Rejuvelac are examples of
predigested foods in the Hippocrates Diet. Other foods like fruits,
some sprouts, and honey are predigested (ripened) by nature. As a
The Hippocrates Diet 53

rule, predigested foods require less enzyme output and digestive

work than more complex or cooked foods.
The use of fermented foods, along with abstinence from meats
and refined foods, will turn the unhealthy alkaline condition of the
colon into a healthy acid one. Dr. Metchnikoff, a longevity
researcher at the Pasteur Institute, found this alkaline condition of
the colon — brought on by the use of meat and other animal foods
and subsequent autointoxication of the colon and body — to be the
main reason why we die so young. He advocated the use of
fermented foods and abstinence from meat and refined foods to
restore an acid condition to the bowel.
You may use fermented foods as often as you like, as long as you
eat foods from the other categories recommended in Chapter 1.

HONEY

Raw honey is a good source of calories, energy, some vitamins,

minerals, and food enzymes. In addition it is easily digested,
requiring little aid from the body. Dark honeys like buckwheat,
rice, or wildflower honey, contain more minerals than lighter
varieties. All honey should be purchased raw and unfiltered. The
raw honey may crystallize on the shelf of the store or at home. Put
it in warm water (not boiling) to liquefy it again. Honey can be used
in Rejuvelac, lemon water, fruit sauces, raw candies, or other
dishes. Try to limit quantity to one or two tablespoons per day
or less.

TRANSITION

Now that I have described what the Hippocrates Diet is made up

of, here comes the important part — what it isn't made up of. More
than 20,000 processed items available on supermarket shelves are
banned, including commercial ice cream, bonbons, and white
flour. Beef, pork, chicken, eggs, dairy products, and fast foods are
also prohibited. Ideally, cooked foods should be minimized or
avoided altogether.
What will you eat? Make it a point to clear your shelves of
refined, foodless foods and replace them with natural substitutes.
54 The Hippocrates Diet & Health Program

Hippocrates Diet Foods, Transitional Foods, and Items to Avoid

Food Category Hippocrates Diet Foods

Proteins fermented seed and nut sauces, yogurts,
and cheeses; seed milks; sprouted seeds,
beans, and nuts; avocados; green drinks

Carbohydrates grain crisps; sprouted grain breads, cereals,

and warmed cereals; sprouted wheat
loaves; grain milks; sprouted pie crusts;
treats

Fats/Oils avocados; seed and nut cheeses; fresh raw

nut butters in small amounts; vegetable and
seed yogurt dressings

Vegetables uncooked sprouts and greens; organically

grown; pickled with no salt; dried, blended
into soups or sauces; juiced

Fruits fresh: sauces, soups, salads, shakes, milks,

pies, banana ice cream; dried, unsulfured:
snacks, raw candies

Beverages Rejuvelac; fresh fruit and vegetable juices;

spring or distilled water; green drinks

Snacks vegetable sticks; fresh fruit; sprouted trail

mix; grain crisps; fresh juice; dried fruit
and nut candies; seed cheese on celery sticks

Condiments raw unfiltered honey; bee pollen; fresh

fruits; dried fruits; miso; tamari; veggie salt;
kelp powder; sauerkraut; lemons, lemon
juice; fresh and dried herbs
The Hippocrates Diet 55

Transitional Foods Avoid Altogether

slow-cooked beans and peas (soups); red meats; fish; poultry; eggs;
tofu; tempeh; nut butters; unsoaked pasteurized milk and cheeses;
nuts and seeds hydrolized vegetable proteins;
luncheon meats; meat analogs

sourdough breads (no yeast); all yeasted breads and flour products;
unleavened crackers; whole slow- processed grains; white rice; noodles,
cooked rice, wheat, millet, buckwheat, pasta; granola with sugar; baked
barley, oats, cornmeal, bulghur, rye; goods containing refined oils; sugar;
sprouted grain breads; natural granola refined flour; additives
small amounts of unrefined sesame all oils except sesame and olive;
or olive oil on salads; nut butters; commercial nut butters; peanuts;
sesame tahini pasteurized butter or cream; all foods
containing or cooked in oils

steamed (no oil); slow-baked; soups frozen; irradiated; canned;

and stews; broth; en casserole; overcooked; cooked with sugar and/
inorganically grown or salt; stale or wilted; pickled
with salt

cooked fruits or cooked fruit desserts; canned or preserved with chemicals

baked apples; soaked and steamed and added sugar; sulfured dried;
unripe
dried fruits; steamed fruits;
apple sauce
bottled natural fruit and vegetable tap water; coffee; tea; soda; alcoholic
juices; herb teas; natural carbonated drinks; artificially sweetened
drinks; grain coffee fruit drinks

rice cakes; natural granola; natural and unnatural junk food

unleavened crackers; trail mix; rice snacks; commercial "health" food
sushi; baked apples; bottled juices; snacks; soda; candies
popcorn (no oil or butter); herb tea;
grain coffee; rice syrup candy
pasteurized honey; maple syrup; products containing additives,
barley malt; rice syrup; sorghum; including: sugar, molasses, cane
cider vinegar; sea salt; garlic; onion; syrup, dextrose (glucose), fructose,
cayenne; chili spices; powdered salt, iodized salt, vinegar, pepper,
vegetable enzymes; natural monosodium glutamate (MSG), oils,
cooking wine eggs, coloring, and preservatives
56 The Hippocrates Diet & Health Program

Sample as many whole, local, and fresh foods as possible. And if

you have a choice of eating something raw or cooked, eat it raw.
Reduce the amount of cooking you do to a minimum, satisfying
your craving for hot foods with uncooked, but warmed, soups or
cereals.
Other transition ideas are to eat whole foods whenever possible,
avoiding flour-based and processed items. Whole foods are foods
that are eaten just as they are found in nature. Some examples are:
brown rice as opposed to milled white rice; whole wheat as
opposed to white flour products; and baked potatoes with the skin,
instead of mashed potatoes. Most natural foods stores specialize in
selling bulk and packaged whole grains, beans, seeds, nuts,
vegetables, and fruits.
If you consume mostly live and whole foods you will be eating a
diet which is low in fats, adequate in protein, and high in energy-
producing complex carbohydrates. Even after cooking, foods like
vegetables, beans, brown rice, and other whole grains, are superior
to high- fat, high-protein and energy-poor red meats, poultry, milk,
eggs, cheese, fish, and so on.
These suggestions are especially helpful for those people who
desire a gradual changeover to the Hippocrates Diet. In addition, I
strongly urge anyone who is serious about improving and
maintaining his health to visit our Institute for a two- week course.

WHAT WILL YOU EAT?

The most nutritious things you can eat are the fresh foods that are
sold at natural foods groceries and supermarkets and the super-
nutritious foods you can grow yourself at home — greens, sprouts,
and wheatgrass. Even if you live in a big city, on the tenth floor, you
can still grow plenty of nutritious food. The next two chapters will
tell you how.
So — what will you eat? Whether you plunge right into a living
foods diet and home gardening, or choose to adapt to the
Hippocrates Diet more gradually, the following chart will be a
useful guide. The chart on pages 54-55 has three main groupings:
(1) the Hippocrates Diet foods, (2) transitional foods, which I
suggest be used moderately as a flavoring for the Hippocrates Diet
The Hippocrates Diet 57

group, and (3) many popular foods that I suggest you avoid
altogether. The first part of the chart presents the various foods that
comprise our diet in terms of nutritional composition: proteins,
carbohydrates, and fats/oils. The lower portion of the chart lists the
food categories that round out our diet: vegetables, fruits,
beverages, snacks, and condiments. The methods of preparing
specific foods, both preferred and prohibited, are indicated.
 6
Indoor Gardening
For Beginners
To grow food for a family of four, living in a city environment, you
don't have to spread soil on top of your carpet or plant an apple
tree in your bathtub! In this and the next chapter, I am going to
discuss some simple gardening techniques that require a minimum
of time and effort yet can yield a tremendous quantity of high-
quality nutrition for you and your family, all year long. There are
basically two types of foods you can grow indoors simply and with
little effort. One group, greens and grass, is the subject of this
chapter. The other group of indoor garden foods is sprouts, which
are covered in the next chapter.
Freshly grown buckwheat lettuce, sunflower greens, and
wheatgrass are a tasty and nutritious addition to any really healthful
diet. Grown on an inch of soil in just seven days, they can replace
more expensive lettuce and salad greens.
Pound for pound, sprouts and indoor garden greens are the
least expensive foods for the amount of nutrition they supply. For
example, one pound of alfalfa seed, which retails for around three
dollars, yields eight pounds of high-quality nutrition when
sprouted. That's 37 cents per pound. And at anywhere from 13 to
24 cents per pound (that is what it will cost you to grow it)
wheatgrass can save you plenty of money, too.
There is nothing difficult about growing your own fresh salad
greens at home. At the Hippocrates Institute we have created an
indoor gardening system for growing buckwheat lettuce, sunflower
greens, and wheatgrass. Indoor gardening requires little time and

59
60 The Hippocrates Diet & Health Program

effort — and no costly supplies. In fact, a juicer for the purpose of

juicing wheatgrass, sprouts, and greens is about the only item you
may want to send away for. The rest of the supplies are inexpensive
and can be found locally. (If you prefer, these are also available by
mail. See the Appendix.)
For the past seven years, I have been growing enough food in
my tiny third-floor apartment kitchen to feed a small army. I go to
the trouble of growing a good portion of my food to guarantee its
cleansing properties, safety, and nutritional value. In addition,
there are land use, economic, and quality considerations.
It takes nearly ten times more land to produce as much protein
in meat form as the equivalent in plant foods. Cattle farming wastes
millions of acres of land where nut trees, vegetables, seeds, and
grains could be grown to supply all the world's people with
adequate nutrition. A leading proponent of vegetarianism, Frances
Moore Lappe, author of Diet for A Small Planet, points out that eating
meat to get protein is about as efficient as paddling a canoe with a
chopstick. It takes over twenty pounds of grain to add one pound
of beef to the human feedlot.
One more reason to grow food indoors is quality assurance. At
home you can produce fresh food that you know has not been
tampered with. No chemicals have been used to grow it. No gasses
have been used to ripen or refrigerate it. And no additives have
been put in to preserve it during shipping and distribution. The
food you grow is fresh when you want it, whereas store-bought
produce may be several days old by the time you get it. Sprouts
and garden greens are still growing even after you harvest them.
The only problem this could create would be that a sprout loaf left
over from dinner one night could double in size by the next night
when you went to use it!
Seriously, though, indoor gardening can give you a certain
amount of control over your food supply with a minimum of effort.
Young green plants have a few simple needs: sun, water, a little
soil, and proper growing temperature. Plants know how to capture
the sun, mix it with the air and water, reinforce it with minerals
from the soil, and grow. You don't have to be a long-time organic
gardener or have a green thumb to grow perfect greens and
sprouts every time.
Indoor Gardening For Beginners 61

SETTING UP AN INDOOR GARDEN

The first step in setting up your own indoor garden system will be
finding a location to plant and store the trays of greens. You will
also need a place to keep seeds and topsoil or compost. Since I live
on the third floor of our Boston Institute, I both plant and store all
my supplies right in my kitchen. If you own a house you may want
to set up the system in your basement, garage, or on the back
porch, or, as I have done, in your kitchen. You may also choose to
break up the operations, for example, by storing soil and actually
planting in the basement, setting the trays in the upstairs windows,
and soaking your seeds in jars by the kitchen sink. Whatever setup
you choose, though, you will need plenty of indirect sunlight for
the growing plants and a warm place to start the trays off during the
winter months (65-75 c F is ideal).
If the thought of bringing soil into your home bothers you, and
you have no place to grow things outdoors, don't panic. Although
there is no real substitute for fresh greens and wheatgrass grown
on good soil, there are ways to grow both without soil in automatic
sprouters. I use one of these to grow my sprouts at home, but I still
prefer to use soil to grow greens and wheatgrass. This is because
after five days of growth the voung plants begin to look for
nutrients not found in the seed, but found in the soil. Thus, for two
to five days the greens and wheatgrass grown in automatic
sprouting machines are in need of outside nutrients that are not
available. The result is food and green juice which aren't as potent
as they could be. However, if soilless growing is the only way you
can foresee growing and using buckwheat lettuce, sunflower
greens, and wheatgrass, it is far better than having none at all.
To grow greens and wheatgrass in vour automatic sprouter
follow the sprouting instructions in Chapter 7, using unhulled
buckwheat and sunflower seeds. Grow both the wheatgrass and
greens an extra twTo to five days in the unit.

GROWING INDOOR GREENS AND WHEATGRASS ON SOIL

If you use the method that I recommend, you will need to seek out
some good topsoil and some peat moss, or a mixture of topsoil and
62 The Hippocrates Diet & Health Program

compost (I will discuss compost in more detail at the end of this

chapter). Topsoil is the first twelve to twenty inches of dark-
colored soil immediately beneath the grass on your lawn, or under
the leaves covering the surface of a wooded area. If you live in a
city, rather than risk being jailed for digging in the park, get some
topsoil from a friend in the suburbs, or buy a few large bags from a
garden supply store.
When taking topsoil from a wooded area, especially where pine
trees are growing, mix about a half pint of ground limestone (lime)
into a trash barrel full of soil. This will offset the acidity of the soil
and make your wheatgrass richer-tasting and easier to grow. Lime
is inexpensive, and is available at any garden center. Ordinary
lawn topsoil does not usually need lime, but you can add a handful
or two per barrelful of soil just to be on the safe side. If you aren't
mixing compost into the soil, mix it with peat moss, also available at
garden shops, in a fifty-fifty ratio. If you are using compost from an
outdoor garden, it should be screened before being mixed with the
topsoil, to remove large stones, sticks, and other debris.
To produce one tray of greens and another of wheatgrass per
day you will need to start off with at least two barrels full of topsoil
and half a bale of peat moss. Along with this you will need two
additional empty barrels to begin composting the used plant mats.
Four barrels, two of which are filled with soil, and a half bale of peat
moss will take care of your soil needs for a few weeks. After that
time you will be able to use the recycled soil mats from the compost
barrels.
For planting the seeds and wheat, I recommend that you
purchase some hard plastic trays. Restaurant supply stores will
often sell you cafeteria trays about 10" X 14" in size. Of these
you will need one to hold the soil and another to cover each
planted tray for the first three days. So in all you will need about
fifteen trays if you plan to have a tray per day of each.
To soak your wheat, or sunflower and buckwheat seeds, you will
need some wide-mouth jars. While seeds are soaking and sprouting
cover the jars with squares of nylon mesh and a rubber band (as
described in the chapter on sprouting). Try to get strong rubber
bands, as weak ones can snap and the sprouts will go everywhere.
Besides water and a little patience, the only other thing you will
need is seed. "Hard" or "winter" wheatberries are the ones we use
Indoor Gardening For Beginners 63

to grow wheatgrass. If possible, obtain organically grown seeds

from a natural food store. Sprays and fertilizers lodged in plant
fibers are toxic and sprayed seeds do not grow or sprout well.
When purchasing buckwheat or sunflower seeds to grow for
greens buy them with their hulls on, or "unhulled." The amount of
wheatberries and seed to use per tray will vary according to the
size of tray you're using, but in general one cup of dry wheatberries
will be the right amount for a 10" X 14" tray. For the greens,
three-quarters cup of sunflower and one-half cup of buckwheat
will do.

Planting Instructions

Before planting, wash seeds to remove any grime or dust. Next,

place them in the jar and fill it with water. Put a screen over the top
and let it sit overnight (or for twelve hours). Drain the wheat after
soaking, rinse it well and let it sprout in the jar at a 45° angle, for
another twelve hours — making twenty-four hours from the time
you washed the seed to the time of planting.
Now spread a layer of soil one inch deep at the bottom of the
tray, leaving small trenches around the edges to catch excess water,
and smooth it out. Pour the sprouted wheat or seeds in the middle
of the tray and spread them out evenly with your hands, covering
the soil. Ideally, one seed should touch another on all sides, but
should not have any others piled on top of it. Sprinkle the tray with
water, making it damp (but not swampy), and cover with another
tray. The second tray, used as a cover, acts as a mini-greenhouse
which keeps moisture and heat in, and light out, of the growing
environment. After you have watered and covered the tray, set it
aside for three days.
At the end of three days uncover the tray, water it well, and place
it in indirect light. The more light the plants get the larger and
thicker the leaves and blades of grass will be. Too little light will
produce tall, leggy plants with tiny leaves. A good balance of
indirect sunlight and shade will produce thick, green, and juicy
greens and wheatgrass.
If you uncover a tray and see a bunch of greenish-blue mold
instead of baby plants, you may have had bad seeds or you may
64 The Hippocrates Diet & Health Program

have drowned them by oversoaking. It is also possible that you

may have over-watered the tray after planting. Next time try new
seed, less water, and make sure that the spot where you put the tray
is not too warm. It should be between 65-75° F.
Once the greens or wheatgrass are set out in the light, they will
need to be watered every day or every other day depending on the
weather, humidity and indoor temperature. The first or second
time you water the plants, mix in a tablespoon of powdered kelp so
that the plants will take up the added trace minerals and iodine.
Try not to muddy the soil, but keep it moist at all times. If by
accident a tray is allowed to dry out, avoid the temptation to flood it
with water, as this will shock the young plants further. Moisten the
soil instead, and make sure it doesn't dry out again for the next two

Essential Elements for Sprouting Greens: water, sunlight, soil,

and warmth. Note the small trench for drainage around the edge of
the tray.
Indoor Gardening For Beginners 65

days. Don't worry if the plants refuse to stand up straight again.

Drooping is caused by lack of water, and the greens can be eaten
anyway.
After about seven days your greens and wheatgrass will be
about 7-10 inches tall and ready to harvest. In cooler weather, it
may take a little longer for greens and grasses to fully mature, but
during hot summer weather they can reach 10 inches in five days.
To harvest the buckwheat and sunflower greens or wheatgrass,
cut as close to the soil as possible without pulling up lumps of soil
with the plants. Many nutrients are concentrated close to the soil. A
sharp knife and a sawing action will cut easily. If you do pull up
some soil with the plants, merely rinse the root end with plain
water before juicing or eating them. Do not rinse greens or grass if
you are going to store them in the refrigerator, as water speeds
their decomposition. Ideally, wheatgrass should be juiced and
used immediately after cutting. Although cut grass can be stored
for up to seven days in plastic bags in the refrigerator, once juiced it
will begin to go bad in a half hour, and be completely spoiled in
twelve hours.
Buckwheat and sunflower greens will last longer in the refrigerator
than wheatgrass, and can be juiced any time. However, the fresher
they are the better-tasting they will be, and the more nutritious
as well.

Planting Instructions Checklist

As a handy reference to growing indoor garden greens and

wheatgrass I have summarized the steps that we have discussed in
this section.

• Mix 2-3 barrels of topsoil 50-50 with peat moss or screened

compost. Obtain about 15 hard plastic cafeteria trays to use for
planting and covering the planted trays, several wide-mouth
jars in which to soak and sprout seeds, and seeds to plant.

• Wash the seeds and soak for 12 hours; then allow them to
sprout for another 12 hours.
66 The Hippocrates Diet & Health Program

• Spread soil one inch deep on trays, leaving shallow trenches

around the edges to catch excess water. Smooth the soil and
spread the sprouted seeds on top.
• Water the planted tray, cover with another tray, and set aside
for 3 days.
• On day 4, uncover the tray, water, and set in indirect light.
Continue watering the tray daily or every other day, as needed,
to keep it moist.
• Harvest plants with a sharp knife when they reach 7-10 inches
in height, cutting as close to the roots as possible without
pulling up lumps of soil. Use wheatgrass and greens as soon
after harvesting as possible, and store the unused portions in a
plastic bag in the refrigerator.

COMPOSTING USED GREEN AND WHEATGRASS MATS

After you have harvested your greens and wheatgrass you will be
left with a mat of roots and short stems which can easily be recycled
to make new soil for planting in a few weeks. This process is called
composting. Compost is a mixture of ordinary topsoil and plant or
animal residues which have been broken down into a rich humus
by the worms, microorganisms, and enzymes in the soil.
Composting is nature's way of building, improving, and maintain-
ing the fertility of soil. In the forest, fallen leaves and dead branches
cover the earth, making rich compost for the trees that continue to
grow. In fact, everything that has been taken from the soil to
nourish growing plants must be returned to it through de-
composition ofplant and animal matter if the soil is to continue to
support new growth. This is the law of nature.
Modern growing techniques used by agribusiness farmers often
neglect to replace the trace elements and organic matter removed
from the soil over the years. What little of these vital elements that
is put back into the soil often comes in the form of synthetic
chemical fertilizers. Unfortunately, there is no food in synthetic
fertilizers to support soil enzymes, worms, and microorganisms
that live on organic matter — and after a few years the soil becomes
Indoor Gardening For Beginners 67

a useless desert, barely able to sustain weeds. Acres upon acres of

land all over the world are being ruined in this way every year.
Composting is one solution to the problem of soil depletion. It is
a way of reclaiming poor soil and restoring natural balance to the
topsoil. Composting adds organic matter and enables soil enzymes
and organisms like the friendly earthworm to thrive and multiply,
enriching the soil and providing the plants grown on it with top-
qualitv plant nutrients. This is precisely the way nature has
preserved plant life on earth for centuries. And it's the only way we
can ensure that the soil will be fertile enough to produce food for
our children — and theirs.
An important worker in vour home compost pile is the
earthworm, whose job it is to digest organic matter and convert it
into rich plant nutrients. Earthworm castings are an extremely
valuable source of nitrogen and other minerals and nutrients. The
castings that are left behind after earthworms eat and digest the soil
contain five times the nitrogen, seven times the phosphate, and
eleven times the potassium of ordinary topsoil.
You can obtain earthworms from a compost pile or an old pile of
leaves, or you can buy some at any bait and tackle shop. Ask for red
wigglers. A couple of handfuls are sufficient to get an entire colony
started. Earthworms will go to work producing their weight in
castings every twenty-four hours.

Composting Instructions

To get started with your home composting system vou will need
two empty barrels with lids, and mavbe a third and fourth in time.
Drill holes spaced at two-inch intervals all around the sides of the
barrels. Place a shallow container of some sort under each barrel.
Inverted flat trash can lids work well. It is best if this setup is
supported an inch or two off the ground, to allow for air circulation
underneath. A couple of bricks will do nicely.
When you have harvested some wheatgrass or greens, break up
the mats into smaller pieces and place them in a layer in the bottom
of the barrel. On top of this layer, spread any vegetable kitchen
scraps or juicer pulp you have. Following the scraps, put in the
earthworms, and cover them with another layer of broken-up
68 The Hippocrates Diet & Health Program

mats. (Store scraps and pulp in a sealed container until you have
enough mats to cover them.) As you harvest mats, repeat this
layering technique, adding a handful of ground limestone instead
of any more earthworms, until the barrel is full. After each layer is
placed in the barrel, cover with the lid.
When the compost barrel is full, the decomposition of the mats
and vegetable matter intensifies. As long as the barrels are in a
warm place, but out of direct sunlight (the sun will dry them out),
the compost will be ready to use in two to three months. If you
want to use your compost sooner, in one to two months, remove
the lid every week and stir up the contents of the barrel with a
pitchfork. This will expose the inside of the barrel to more oxygen,
speeding up the rate of decomposition of the contents.
You will know the compost is ready by scooping out a shovelful
and examining it. If it is crumbly, dark, and without any bad odor or
traces of scraps, it is ready. To use the new compost for planting,
mix it with 25 percent peat moss.
Compost barrels can be kept in the basement, a back hallway, on
the porch, or in a closet. Even better, purchase some attractive
barrels with wheels and tight-fitting lids, and keep them right in
your kitchen where they are more accessible. You don't have to
worry about any unpleasant odors using this easy composting
system. Properly composted earth has a pleasant, woodsy smell.
Should your compost develop an odor, it is probably because your
soil mats were too wet or you did not cover kitchen scraps properly.
To avoid these pitfalls, cover scraps totally with mats and avoid
adding freshly watered mats to the can. Instead, let them dry out
until they are moist, but not wet. If more than a few drops of
moisture are collecting under the can, the compost is probably too
moist. To eliminate any odor that develops, sprinkle a couple of
handfuls of lime into the pile, mix it up with a pitchfork, sprinkle a
few more handfuls of lime on the top layer, and cover.

Composting Instructions Checklist

The main points of my easy composting system are:

• Obtain 2 barrels and drill holes spaced 2 inches apart all
around.
Indoor Gardening For Beginners 69

• Place broken-up mats at the bottom of the barrel, followed by

kitchen scraps and juicer pulp, a few earthworms, and another
layer of broken-up mats to cover. When you have additional
mats, repeat the layers, without adding more worms, but
instead adding a handful of ground limestone, until the barrel
is full. Always re-cover the barrel.
• Let the full barrel sit for 2 to 3 months, at which time your
compost will be ready to be mixed with 25 percent peat moss
for planting. Alternatively, you can stir up the contents of the
barrel each week until the compost is ready one or two months
later.

If you regularly maintain an outdoor compost pile using a

method without animal manures, you may add your mats to it
instead. But during the winter months you will be better off if you
have a ready supply of compost, and a few barrels in progress
indoors, until you can put them out again in the spring. At the
Hippocrates Institute we send our compost every year or two to
our mini-farm in exchange for a fresh supply. The old compost is
placed in the gardens, and is reconditioned by the elements. Such a
rotation is ideal, as the soil will eventually need to be exposed to
the air, rain and sun if it is to stay healthy and balanced.
Home-grown greens should become an important part of your
diet. Combined with fresh sprouts they can supply more than 50
percent of your entire food supply. In winter especially, you
should grow plenty of greens to replace expensive store-bought
produce.
Should you have any further questions or problems setting up
your own indoor gardening system at home, don't hesitate to
call the Institute and speak to one of our experts. Better yet, come
and stay for the two-week course, and learn-by-doing while
you're here.
 7
Super Nutrition
From Sprouts

Can you imagine seeing a classified ad in the newspaper that reads:

$1 Million Reward for information leading to the creation of an
edible plant food that grows in any climate, rivals both beef
and store-bought produce in nutritional value, matures in
three to five days, may be planted any time, requires neither
soil nor sunshine, equals oranges and tomatoes in Vitamin C,
has no waste, can be eaten without processing or preparation,
is digested with little effort, costs less than any other food per
food value dollar, lasts several days without refrigeration, is
low in calories, offers complete protein, and has been tested
and used as both food and medicine for thousands of year.
Yet sprouts really are worth a million dollars in economic savings,
health-giving qualities, variety, and great taste. With a jar, some
water and a little effort, you can easily transform highly nutritious
seeds, beans, and grains into delicious living vegetables loaded
with vitamins, minerals, protein, enzymes, and natural fiber.
Enzyme activity reaches its peak between the second and seventh
day after sprouting. These young sprouts are the most nutritious.
Sprouted seeds, beans, grains and nuts are the only true "living
foods." They are biogenic (life-generating). The life energy of
living foods is liberated from the plant cells during the process of
chewing and digestion, and becomes usable for the regeneration
of your body.
A seed is the very core of life. It is a storehouse of concentrated
energy and nutrients. Its food is held in reserve awaiting a suitable

71
72 The Hippocrates Diet & Health Program

environment to begin growing. When conditions are met — proper

temperature, oxygen and moisture — the miracle begins. An
incredible flow of energy is released when a seed sprouts. Natural
chemical changes occur. Starches in the seed are converted into
simple sugars, proteins into simpler amino acids, fats into soluable
fatty acids. Vitamins are created. In sprouting, all of the high-
quality nutrients and enzymes in the seed, used to sustain the baby
plant until it is able to draw nutrients from the soil, are made
available to us in an easy-to-digest form.

SPROUTING IN HISTORY

The use of sprouted seeds for food and medicine is more than
twice as old as the Great Wall of China. About 3000 B.C., the
Emperor of China recorded their use in a book about medicinal
herbs. Sprouted beans were prescribed for complaints such as
edema, muscular cramps, visceral deficiencies, digestive disorders,
weakness of the lungs, and problems involving the skin and hair.
The Chinese and Japanese also sprouted mung, adzuki, soybeans,
and barley as a part of their steady food supply.
In the West, sprouts were also used, first as medicine and later as
food. Captain Cook's first completely successful extended ocean
voyage lasted more than three years without losing a single man to
the dreaded wasting disease called scurvy. Before Cook's famous
voyage, most ships lost an average of half their crew to scurvy.
Cook's secret was a specifically formulated low-heat malt made
from sprouted beans. Today, sprouts are recognized as a specialty
food, but during World War II the U.S. government was prepared
to make soy sprouts an American staple. A campaign was launched
to teach Americans how to sprout and prepare soybeans. The
program began as a result of anticipated wartime shortages of
protein, which never occurred. By 1948, soybeans and their
sprouts were forgotten.
A few well-known scientists have published their findings on
the value of sprouts as food and protective nutrition. Some of their
conclusions are summarized below.

—Dr. C.Y. Tsai of Purdue University found that bean sprouts

contain extraordinarily high levels of good-quality protein. Mung
Super Nutrition From Sprouts 73

sprouts, for example, contain more than 25 percent of their calories

as protein, which is a higher proportion than in T-bone steak. And
soy sprouts have an even greater percentage. Because of their high
levels of proteins (amino acids), vitamins, and minerals, Dr. Tsai
considered sprouts to be one of the most perfect foods known to
man.

— Dr. F. Grda of the University of Chicago demonstrated that a diet

of sprouted beans, seeds, and grains, without recourse to other
foods, was able to sustain life in animal experiments. Dr. Grda
found that the vitamins, minerals, and proteins in sprouts are
easily used by the body because they are supplied in a balanced
and complete form. Moreover, Dr. Grda suggested that when
sprouts are added to other foods, they make the nutrients in these
foods more usable to the body as well.

— Dr. M. Beeskow of the Michigan Agricultural Experimental

Station found an increased amount of Vitamin C in seeds after they
were sprouted.

— Dr. C. Andrea of McGill University showed that sprouted peas

contain 30 milligrams of Vitamin C per 100 grams (approximately
3V2 ounces, a typical serving portion). Fresh-squeezed orange
juice contains about 35 milligrams of Vitamin C per 100 grams.

— Dr. R. Bogert of the Kansas Agricultural Experimental Station

measured 15 milligrams of Vitamin C in 40 grams of sprouted oats.
That is more Vitamin C per weight than in fresh berries and
honeydew melon.

— Dr. P.R. Burkholder of Yale University showed that when oats

are sprouted, the Vitamin B2 (riboflavin) content increases by 1300
percent, biotin by 50 percent, inositol by 50 percent, pantothenic
acid by 200 percent, Vitamin B6 (pyridoxine) by 500 percent, and
folic acid by 600 percent. Because of these enormous increases
over the vitamin content of dried grains and seeds, Dr. Burkholder
recommended the wide-scale use of sprouts as food in the West.
— Dr. C. McCay of the Cornell University School of Nutrition was
hired by the U.S. government during World War II to find suitable
protein substitutes for meat, poultry, and dairy foods because of
expected wartime shortages. After months of research, Dr. McCay
74 The Hippocrates Diet & Health Program

concluded that sprouted soy and other beans would fill the need
quite well. He wrote several articles that included instructions and
recipes and were available through the U.S. Government Printing
Office. Since the protein shortages never came, the campaign to
educate Americans about the nutritional value of sprouts was
dropped.
— Dr. F. Pottenger of the Price-Pottenger Nutrition Foundation
was able to keep laboratory rats and guinea pigs alive through
several generations on a diet of sprouted grains alone. Dr.
Pottenger pronounced sprouted grains a complete food, able to
support human life by themselves if the need arose. Other foods
tested, such as cabbage, failed to sustain the animals after a number
of weeks.

— Dr. C.F. Schnabel, a biochemist and independent agricultural

consultant, found that sprouted wheat, by itself, was one of the
only known foods that could sustain the life and health of
experimental animals through generations. Dr. Schnabel was
especially interested in sprouted wheat and wheatgrass as food for
both farm animals and humans.

— Drs. C. Shaw and C.N. Lai of the University of Texas found that
wheat, lentil, and mung sprouts were able to inhibit growth of
cancer cells when a cancer-causing substance was exposed to
healthy bacteria. According to the reseachers the key appears to be
chlorophyll, which is found even more abundantly in greens and
wheatgrass.
— Dr. J. Bland, professor of nutritional biochemistry at the University
of Puget Sound, showed that approximately 6 cups (600 grams) of
lentil sprouts supplied the recommended intake of protein for an
adult male (50 grams). Dr. Bland concluded that sprouts could
provide a significant portion of our daily protein needs in a safe
and inexpensive form, compared to other plant and animal protein
sources. In addition, he pointed out that as a bonus the person who
eats sprouts on a regular basis also gets plenty of extra vitamins,
enzymes, minerals and other vital nutrients.
Indeed, science has studied the potent sprouts as a prime food
source and they have passed all the tests. Even more important,
Super Nutrition From Sprouts 75

sprouts have proven their worth in human nutrition. For the

thousands of people who have visited the Hippocrates Institute,
and continue to rely on their nourishing properties, sprouts are a
daily necessity — besides being fun to grow and care for.

GROWING SPROUTS

Almost any seed, grain, or legume can be sprouted for food,

although some are tastier than others. Try all of the varieties listed
in the chart at the end of this chapter. These include alfalfa, lentil,
mung, soybean, and sunflower. Seeds can be purchased in natural
food stores. Make sure that the seeds or grains have not been
chemically treated, because if they have, the germination rate will
drop. Broken or chipped seeds also will not sprout.
The basic care of sprouts involves keeping them moist and
providing adequate drainage. Sprouts will mature more quickly in
warm weather, so soaking times can be decreased and rinsing
should be done more frequently to keep them cool. In colder
weather, soak seeds longer and rinse them less frequently. The
chart on pages 80-83 is based on a 70° F temperature. Since time and
temperature determine when a seed reaches maturity, the times
on the chart will vary as the temperature changes. Sprouts also
respond to your energy. Given them love and they will love you by
keeping your body healthy.

Equipment

You will need to buy very little equipment to begin your own
sprout garden. If you opt for a modern automatic sprouter it can
save you time and (eventually) money, and it will produce
uniformly great sprouts every time. Nevertheless, manual sprouting
can be taken care of in just minutes per week. You will need the
following items:

Wide-mouth jars (such as Mason jars),

or sprout bags and bowls
Rubber bands
76 The Hippocrates Diet & Health Program

Mesh, plastic screening, or cheesecloth

cut in squares large enough to cover jar tops, or screened
jar covers made especially for sprouting
Seeds or beans
Racks for draining jars
Instead of the bottle, mesh, and rubber hand you can purchase one
of the many tray-type sprout growers, which consist of a plastic
tray with small holes in the bottom (see illustration below).

Tray-type sprouter.

Draining and Soaking

Put seeds in a jar and cover with a sprouting lid, mesh, or

cheesecloth secured with a rubber band, or place seeds in a sprout
Super Nutrition From Sprouts 77

bag and place in a bowl. To wash seeds, fill the container and then
drain liquid. Then fill the jar or bowl about halfway with lukewarm
water, preferably spring or filtered water.
Check the chart on pages 80-83 for recommended seed amounts
and soaking times. Small seeds are soaked approximately four to six
hours, larger seeds and beans eight to twelve hours. The larger the
seed, the more time required. In general, small seeds should just
cover the bottom of the jar. Bigger seeds should not fill the jar more
than one-eighth full. Sprouts expand — for example, one pound of
alfalfa seed produces eight pounds of sprouts.
After the seeds have been soaked, drain off the water. Fill the jar
with fresh water. Foam will rise to the top. Sprouts should be
rinsed until all this foam, which is caused by residue of the
sprouting process, has been washed away.
Leave the jar upside down (45° angle) to ensure proper drainage
and ventilation. Make sure that the opening isn't completely
covered up by sprouts. If you are using a sprout bag, dip the whole
bag in water several times and hang it up to drain.
If you are using a tray-type sprouter, place soaked seeds evenly
in the bottom of the tray and cover it to keep out light. The sprouts
will grow up evenly in carpet-like growth.

Rinsing

Rinse and drain sprouts well two or three times a day for three to
five days. Use lukewarm water. Make sure that the sprouts are
sufficiently drained, as too much water and too little air will lead to
mold and spoilage. On the other hand, sprouts should never be
allowed to dry out.
Very small seeds, such as alfalfa, may tend to mat up if packed
too tightly. If this happens, they can be rinsed off in a basin of
water. Hulls (the outside layer of seeds) will wash away at the same
time.
When sprouting smaller seeds or mixes in a tray-type sprouter,
remove the cover after three to four day's growth to allow light to
reach the sprouts. When rinsing, make sure to rinse all the sprouts
in the tray evenly and gently.
78 The Hippocrates Diet & Health Program

Harvesting

The best time to harvest sprouts is when they are at their peak,
generally from one to five days (see Sprouting Chart, pp. 80-83) . To
harvest them, simply take sprouts from their tray or jar, and
remove the hulls.
Lentils, hulled sunflowers, peas, and most grains do not need to
be hulled. If you are using a tray-type sprouter, allow indirect light
to reach the sprouts during the last two days of growth. As the
leaves of the sprouts open, hulls will automatically be separated
from the sprouts. Hulls of other seeds needn't be removed during
the sprouting process, but they all should be washed off before use.
Sprouts which are not hulled before storage tend to go bad.
To wash off hulls, place the sprouts in a sink and fill it with
water. The hulls will rise to the surface and sprouts will sink to the
bottom. Scoop the hulls from the surface and discard, reach
underneath for the sprouts, and scoop them out of the water. Strain
off the water and place the hulled sprouts in a jar. Rinsed sprouts
can also be drained in sprouting bags.

Storage of Sprouts

Store hulled sprouts in refrigerator, in glass or plastic containers or

bags. Always keep them covered. After harvesting, sprouts continue
to grow in refrigerator at a very slow rate. If stored properly, they
will last from seven to ten days.
The following sprout chart will be a handy reference when you
are growing sprouts. It includes the essentials you will need to
know to produce great sprouts, special growing tips, nutritional
features of each variety, and suggested uses for your harvested
sprouts.

A Note On Sprouting Mixology

Many of the members of the sprouting family are harmonious for

growing in combination with others. When combining seeds for
sprouting, follow these general rules for success. First, the seeds,
beans or grains used must have a similar rate of growth. Second,
Super Nutrition From Sprouts 79

use the flavor of the original seeds to determine the percentages of

each used in the mixes. You can mix grains such as wheat, rye, and
triticale; medium-sized seeds and beans such as lentil, adzuki, and
chick pea; or smaller seeds such as alfalfa, cabbage, and clover.
Create your own combinations to suit your own tastes and
nutritional needs. Use the same sprouting methods for combinations
as for single seeds.
80 The Hippocrates Diet & Health Program

Sprouting Mixology Dry

Variety Soak Length Ready Tips

Sprouting
(hours) Measu at in
re Harvest (days)

Adzuki 12 1 cup V2-I" 3-5 Easy sprouter.

Try short & long.

Alfalfa 4-6 3 table- 1-1%" 4-5 Place in light to

spoons develop chloro-
1 cup before phyllharvest.
1-2 days

Almond 12 1 Swells up, does

not sprout.
V3 cup Develops
Cabbage 4-6 4-5
chlorophyll
1 cup when mature.
Chick Pea 12 w 2-3 Mix with lentils &
1-1 w wheat, or use alone.
Clover 4-6 4-5 Mix 0"with other
3 table- seeds. Develops
spoons
1 cup chlorophyll.
1"
Corn 12 w 2-3 Use sweet corn.
Try short & long.
V2 cup
Fenugreek 8 3-5 Pungent flavor; mix
1 cup with other seeds.
Green Pea 12 2-3 Use whole peas.
V2 cup V2-1"
Lentil 12 3-5 Earthy flavor. Try
short & long.
1 cup Versatile sprout.
wV4-3/4
"
Millet 8 2-3 Use unhulled type.

Mung 2"
3-5V Grow in dark.
12 y2 cup V2-1V2" When rinsing,
soak in cold
water for 1 minute.
Super Nutrition From Sprouts
81

Nutritional Highlights Suggested Uses

rich in protein, iron, & salads, Oriental dishes, loaves,

calcium sandwiches, casseroles
complete protein, vitamins salads, sandwiches, juices,
A, B, C, D, E, F, K, rich in soups, dressings
minerals

rich in protein, calcium, and salads, cereals, soups, breads,

fats dressings, sauces, desserts
rich in minerals and vitamins cole
soupsslaw, salads, sandwiches,
A& C

complete protein, minerals dips, spreads, casseroles,

salads, loaves, breads
protein, vitamins, and salads,
soups sandwiches, breads,
minerals

protein, vitamins B & E, breads, granola, snacks,

fiber, minerals cereals, grain dishes
rich in iron, vitamin A, soups, curries, salads, loaves,
& protein casseroles

rich in protein, minerals, dips, soups, loaves, casseroles,

vitamins B & C salads

complete protein, minerals, salads, soups, breads, loaves,

B vitamins spreads, casseroles, curries

vitamins A & B, protein, breads, cereals, soups, salads,

fiber casseroles

complete protein, vitamins Oriental dishes, soups, juices,

A, B, & C, minerals sandwiches, salads, loaves
82 Dry The Hippocrates Diet & Health Program
Ready

Length Tips
Sprouting
Variety Soak
(hours) Measu in
re at
Harvest (days)

Mustard 4-6 4-5 Hot flavor; mix

1 CU with other seeds.
V4 cu p p 1"
Oats 12 2-3 Find whole
sprouting type.
Radish 4-6 4-5 Hot flavor; mix
V4-V2" with other seeds.
V4 cup 1"

1 cup Develops chloro-

Rye 12 2-3
Try mixing with
1 cup wheat & lentils.
phyll.
Sesame 4-6 1-2 Tiny sprout,
V4-V2"
turns bitter if
left too long.
V2 cup
Soybean
12 w 2 Rinse often. Try
short & long.
Sunflower 8 2 cups 1-3 Use hulled seeds.
Mix with alfalfa &
1 cup grow 4-5 days.
Triticale 12 0-V2" 2-3 0"
A grain hybrid
like wheat.
Watercress 4-6
41 table-
wV4-V2" 4-5
cup Spicy; seeds.
other mix with
12 spoons 2-3
Wheat Try short & long.
For sweeter taste,
mix with other
V4-V2" seeds.
Super Nutrition From Sprouts 83

Nutritional Highlights Suggested Uses

mustard oil, vitamins, salads,

soups sandwiches, juices,
minerals

protein, vitamin A, alkaline breads, cereals, soups, loaves,

minerals, fiber casseroles, grain dishes
potassium, vitamin C salads, sandwiches, Mexican-
style food, soups, dressings

vitamins B & E, minerals, cereals, breads, salads, milks,

protein soups, granola
rich in protein, calcium, dressings, milks, salads,
vitamins A & E, fats, fiber breads, cereals, desserts

complete protein, minerals, soups, casseroles, breads,

vitamins A, B, C, & E, lecithin salads, milks, Oriental dishes
rich in minerals, fats, dressings, salads, soups,
protein, vitamins B, D, & E breads, cereals, desserts,
milks
see wheat see wheat

vitamins, minerals salads, sandwiches, breads,

garnishes
vitamins B, C, & E, minerals, salads, cereals, soups, milks,
complete protein breads, desserts, granola,
snacks
 8
Wheatgrass Miracles

I can imagine waking up and reading this story in the morning

newspaper:
Fountain of Youth Discovered by Team of Explorers
Deep in the jungles of Kahoulawassi, Banga, a group of
researchers led by Emil Hogarth discovered what may turn
out to be the fountain of youth. The group set out a month ago
to investigate the legendary Kobobo tribe. The youngest
Kobobo were reported to live at least 150 years. Four day's
journey into the jungle the researchers spotted their first
Kobobo, a surprisingly agile older man who, upon seeing the
foreigners, sprang away into the jungle.
Two more days passed before John Reynolds, a member of
the expedition, literally stumbled upon what may be the
Kobobo's secret of youth. Tracking footprints, Reynolds fell
into a pool of dark green liquid. He noticed an oddly shaped
device resembling an old-fashioned well pump with ten or
more clay pitchers under its spout. Green-stained and dripping
wet, he moved the handle of the pump a few times, until more
of the green elixir issued forth.
When they heard of the discovery, the team decided to hide
and wait for the Kobobo to return. Early the next morning,
two well-built Kobobo men arrived at the green hole. They
filled several of the clay pitchers with the green liquid and
carried them away on a stick placed between their shoulders

85
86 The Hippocrates Diet & Health Program

Laboratory analysis of the green fluid, which the team

observed the Kobobo drinking five times a day, revealed it to
be a chlorophyll protein derived from algae, similar to the
liquid chlorophyll extracted from ordinary green leaves or
grasses. It had a sweet taste but was too strong for the
explorers to consume in quantity, although they drank as
much as they could.
Upon reaching the mainland, the team was examined
routinely for jungle parasites and infection. Much to the
surprise of the examining physician, two members of the
team had normalized their blood pressure. Another had
healed completely of a nasty leg sore, and a fourth had cured
himself of a bothersome stomach ulcer. All of the men had
little appetite for food and reportedly felt terrific despite the
200-mile trek without modern conveniences. The physician
concluded that exercise and adventure were responsible for
their miracle cures.
According to Hogarth, however, all the team could think
about was the pool of sweet green liquid that they had
discovered in the jungle.
Of course, this is not a true story, but it has an intuitive appeal.
Think of how much energy and power you would have if you
could harness the nutritious chlorophyll in green grass and herbs.
Instinctively, all humans seek green. When spring arrives, we
feel refreshed to see the landscape covered with green, and are
refreshed by the crispness of the oxygen-rich air. Were it not for
the green of spring and summer, animals or humans could not
exist. Even in the deserts of the world, underground water
supplies give life to greenery, which in turn provides creatures
with water, protection and nourishment. Areas where no trees or
grasses are found could truly be considered wastelands.
Inner-city ghettos are virtually man-created wastelands. Few
trees, plants, and birds and hardly any wildlife survives there. Even
the light of day scarcely creeps through the buildings in some
places. The highest rates of crime, disease, schizophrenia, drug
abuse, alcoholism, pollution, and suicide also characterize this
unwholesome and unsettling environment.
Wheatgrass Miracles 87

It's no wonder city people crave the country or the suburbs.

Green fields and tree-covered mountains have a calming, re-
generating effect on our nervous system and thinking. Intuitively,
we seek our biological "roots" — green leaves and grasses — for rest
from the often maddening pace of modern life.
Trees, grasses, and all growing plants absorb water, minerals,
and gasses from the soil and air and convert these, through the
process known as photosynthesis, into carbohydrates, proteins,
and energy. These are stored in the plants. No other living thing
has this ability to capture the sun's energy and utilize soil nutrients
to synthesize matter and energy. Plants also absorb carbon dioxide
gasses, which can be poisonous to humans, and excrete oxygen.
(Humans, on the other hand, breathe oxygen and exhale carbon
dioxide.) Without green plants, there would be no oxygen and no
living things on Earth.

GRASSES: FOOD AND MEDICINE

More than fifty million years ago, grasses spread over the Earth
and created a major reorganization of the animal world. Those
animals that could take advantage of its nourishing qualities
thrived. From the chlorophyll the grasses contained, they were
able to build blood, flesh, and bones; they became the most
powerful animals on Earth. In the present day, elephants, moose,
horses, elk, oxen, bulls, and others grow strong and sustain their
huge bodies by eating grasses and other herbs. And although
humans do not have the ability to break down and digest large
quantities of grass fibers, many medical researchers believe
chlorophyll extracts (juice) to be an excellent natural treatment for
a number of diverse ailments.
The medicinal use of grasses is thousands of years old. In the
Orient, grasses and the chlorophyll extracted from them were used
for many complaints. Since biblical days, grasses and preparations
made from them have been used by Western nature healers,
herbalists, physicians (until recently), and native local healers. In
the nineteenth century, it wouldn't have been a surprise if
88 The Hippocrates Diet & Health Program

grandma wrapped a crushed grass poultice around a broken or

injured leg.
In the early part of this century, chlorophyll was regarded as a
top-notch weapon in the arsenal of pharmocopia. Many physicians
used it in the treatment of various complaints such as ulcers and
skin disease, and as a pain reliever and breath freshener. One
report by Dr. Benjamine Gurskin, then director of experimental
pathology at Temple University, was published in the American
Journal of Surgery. Dr. Gurskin discussed more than 1000 cases in
which various disorders were treated with chlorophyll. Com-
menting on his associates7 experience with chlorophyll, he wrote,
"It is interesting to note that there is not a single case recorded in
which either improvement or cure has not taken place." In 1949,
Reader's Digest published an article called "The Mysterious Power
of Chlorophyll," which discussed the tremendous potential of
chlorophyll as a food and medicine.
After World War II, however, chlorophyll and many other
natural antiseptics were replaced by the faster-acting antibiotics
and chemical antiseptics. The few preparations that remained for
sale were limited to breath fresheners and "health" supplements.
Today, chlorophyll from grasses is receiving a great deal of
renewed interest, especially among health circles. Seven-inch-tall
wheatgrass (and its juice) has several definite missions to perform
in the bodies of modern men: blood alkalization, cleansing, and
generation and oxygenation of red blood cells. It may also have a
number of vital healing functions. And when it is used properly,
there are no side effects.

CHLOROPHYLL AND OXYGEN

One of chlorophyll's more important functions in the Hippocrates

Diet is oxygenation of the bloodstream. On a high-fat and high-
protein diet our oxygen supply is reduced. Dr. John Gainer,
reporting in Science News, August, 1971, stated that even a
moderate increase in blood plasma protein can reduce oxygen
levels of the blood by as much as 60 percent. I have found that without
sufficient oxygen in our blood we develop symptoms of low
energy, sluggish digestion, and metabolism. In essence, we are
unable to oxidize or burn up food efficiently. Unable to digest,
Wheatgrass Miracles 89

assimilate and eliminate thoroughly its old fuel, with a weakened

immune system and reduced blood oxygen level, the body
becomes ripe for cancer. In his book, The Cause And Prevention Of
Cancer, Dr. Otto Warburg, winner of a Nobel prize for physiology
and medicine (1931) concluded that oxygen deprivation was a major
cause of cancer and that with a steady blood supply of oxygen to all
the cells, cancer could be prevented indefinitely.
There are many ways to bring increased oxygen into the blood,
but without first eliminating the causes of oxygen deprivation
(such as smoking, high-fat and high-protein cooked foods, alcohol,
drugs, poor breathing, and sedentary habits), any attempt to
oxygenate the blood will fail. And we must bring renewed oxygen
into the blood to effect a significant degree of physical regeneration.
Breathing exercises, walking, and diet are the safest ways to
oxygenate the blood. Exercises with controlled breathing increase
our vital lung capacity, bringing more oxygen into the bloodstream.
Walking helps to increase circulation of oxygen to all parts of the
body. As for diet, all fresh raw vegetables, fruits, sprouts, and
greens, especially wheatgrass, have oxygen contained in liquid.
When we eat, or juice and drink these foods, our blood supply of
oxygen increases. Dr. Norman Walker, a centenarian health
researcher, has been living primarily on fruits and vegetables for
over sixty years. He feels his longevity is due in large part of the
liquid oxygen, enzymes and chlorophyll contained in fresh juices.
Chlorophyll is the "blood" of the plant. It is the protein in plant
life that gives it its distinctive green or purple color. When
compared to a molecule of hemoglobin, the oxygen carrier in
human blood, chlorophyll is almost identical. The major difference,
as you can see below, is that the nucleus of chlorophyll contains
magnesium (Mg), whereas hemoglobin contains iron (Fe).
Of course, I am not attempting to lead you to the conclusion that
you should live exclusively on green leaves, herbs and grasses, and
become as strong or as big as an elephant. But, by taking a
percentage of green foods and juices each day, especially wheatgrass,
you can add vital nutrients such as minerals, enzymes, vitamins,
oxygen, and protein to your blood. Healthier blood can lead only
to a healthier, more vital body, better able to withstand stress
without injury. Let's take a brief look at what scientists have to say
about chlorophyll and wheatgrass juice.
90 The Hippocrates Diet & Health Program

H2C = CH3

H3C

C2H3 H CH3

H,C I " i I
H3C— C C C
\ I I //C C2Hf

C N N — C
// \ / \
H C Mg C H
\ ,' \ //
C = N N C
/ I II \
H3C C ' "! /C — CH3
■ /

Protein

Chlorophyll

A Comparison of Chlorophyll Molecule and Hemoglobin.

From Biology: A Human Approach, by Irwin W. and Vilia G.
Sherman. Copyright® 1975 by Oxford University Press, Inc.
Reproduced by permission.
Wheatgrass Miracles 91

CHLOROPHYLL AND GRASSES IN RESEARCH

Many of the experimental studies of chlorophyll were performed

before the 1950s. At that time the use of chlorophyll in medicine
had reached its peak. Unfortunately, liquid chlorophyll turned out
to be highly unstable; it could not be bottled and stored for more
than a few hours, making it impractical as a pharmaceutical. A
synthetic chlorophyll extract which was produced by fermenting
fresh chlorophyll and bonding it with certain mineral elements
proved to be inconsistent and at times productive of side effects.
Chlorophyll as a treatment was then for the most part abandoned
by the medical profession, despite the dramatic effects indicated in
the various studies that are summarized below.

— J.H. Hughs and A.L. Latner, University of Liverpool scientists

reporting in the Journal of Physiology, performed several experiments
using rabbits. In their study, rabbits were made anemic by daily
bleeding and were given various doses of boiled (refined) and
unrefined fresh chlorophyll. The results showed the rabbits' ability
to convert chlorophyll into hemoglobin, correcting the anemia,
especially where the fresh chlorophyll was used.
— Drs. R. Redpath and T.C. Davis, eye, ear, nose and throat
specialists at Temple University, treated and cured over one
thousand cases of sinusitis, head colds, rhinitis, respiratory
infections, etc., with chlorophyll. Their results were discussed in
an article published in the Science Newsletter, 1941.
— Drs. H.A. Rafsky and C.I. Krieger, reported a case study in the
Review of Gastroenterology, 1948, in which twenty people with colon
disorders, several of whom suffered from ulcerative colitis, were
given chlorophyll implants for treatment. Definite improvement
was seen in a majority of the cases.
— Drs. L.W. Smith and A.E. Livingston, in the 1943 American Journal
of Surgery, reported a study in which 1372 animals were wounded
surgically. The application of chlorophyll to the wounds of some of
these animals sped the rate of healing and recovery by 25 percent
over the control (untreated) group. The ability to inhibit detrimental
bacterial growth on the wounds was also clearly demonstrated.
92 The Hippocrates Diet & Health Program

— M. Lourou and O. Lartigue published a paper in Experientia,

1950, showing that green cabbage, when added to the ordinary
chow diet of guinea pigs, increased their resistance to lethal X-rays.
The usual signs of radiation poisoning were prevented or delayed
in the pigs eating the cabbage as a dietary supplement.
— H. Spector and D.H. Colloway, researching the effects of
radiation on guinea pigs for the U.S. Army, repeated Lourou and
Lartigues' experiment using broccoli and alfalfa and got the same
results — the effects of lethal doses of radiation were slowed when
greens were added to the chow diet.
— Dr. E. Krebs, discoverer of Vitamin BJ7 or laetrile, found that the
Vitamin Bi7 content of seeds increased up to 100 times when they
sprouted. Krebs has identified almonds, sprouts, and wheatgrass
as good sources of Vitamin B17. Vitamin B17 aids in growth and
development, assists the nervous system, and may inhibit the
proliferation of cancer cells.
— Dr. G.H. Earp Thomas, a biochemist at Bloomfield Laboratories,
after researching the nutritional properties of wheatgrass juice,
stated in a letter to me that it was perhaps "the richest nutritional
liquid known to man."
— P. Altman and D. Dittmer, writing in Metabolism, summarized
separate studies by Sprague, Crampton, and Harris, reporting that
wheatgrass is an excellent source of calcium, chlorine, iron,
magnesium, potassium, phosphorous, sulfur, cobalt, and zinc,
making it a highly alkalizing substance capable of reducing the
excess acid in the blood of modern people.
— Dr. Y. Hagiwara found dried barley grass juice to contain 60
times more Vitamin C than oranges and 8 times more iron than
spinach. He has used chlorophyll extract to alleviate symptoms in
patients with hypertension, obesity, atopic dermatitis, pancreatitis,
and peptic ulcer.

From the medical evidence, and years of experience in observing

people with all kinds of problems alleviate their symptoms using
fresh chlorophyll from wheatgrass, I am convinced that young
grasses, alfalfa, and other chlorophyll-rich plants are a safe and
effective alternative treatment for ailments such as high blood
Wheatgrass Miracles 93

pressure, obesity, diabetes, gastritis, ulcers, pancreas and liver prob-

lems, osteomyelitis, asthma, eczema, hemorrhoids, skin problems,
fatigue, anemia, halitosis, body odor, and constipation. 1 have
found chlorophyll to be effective in alleviating symptoms of oral
infection, bleeding gums, burns, athlete's foot, and cancer. Moreover,
used as a nutritional supplement, it has also shown a tremendous
ability to prevent a number of problems. And it is no mystery why.

WHEATGRASS: A PRIME SOURCE OF CHLOROPHYLL

The following data on the nutrients contained by first joint

wheatgrass (7-10" tall) is taken from a report Dr. C.F. Schnabel
made to the American Chemical Society.

Nutrient Milligrams per pound

(453.59 g)
5000 mg
Chlorophyll
Choline 4000
Vitamin C 2000
(ascorbic acid)
Vitamin A 360
(carotene)
Vitamin E 120
Vitamin F 120
Vitamin K 120
Niacin 120
" Vitamin B2 24
(riboflavin)
B Vitamin Bi 12
itamins (thiamine)
Pantothenic acid 8
- Vitamin B6 4

It may seem that wheatgrass contains relatively small amounts

of the B vitamins, but in actuality the amounts compare favorably
with the latest research on Vitamin B needs as compared to C and
A. All in all, wheatgrass juice is a potent food/medicine that has
many uses.
94 The Hippocrates Diet & Health Program

JUICING WHEATGRASS

Since wheatgrass is so fibrous, and its fiber is indigestible by

humans, we always use it juiced. You could use your teeth to juice
the grass by chewing it and spitting out the pulp, but to get several
ounces by this method would wear out your jaw, and your
patience! It is far better to purchase a slow-turning juicer made
especially for juicing sprouts, greens, soft vegetables and wheatgrass.
Both hand-crank and electric units are available. I recommend the
electric model, as to get several ounces of juice by hand is tiring
and takes a lot longer. Besides, the hand units tend to wind up
collecting dust on the closet shelf much more often than the
electric models do.
Buckwheat and sunflower greens can be juiced in the same way,
along with sprouts and vegetables to make what I call "green
drinks," or they can be added to salads and other live food recipes.
With your electric juicer on, merely place a bunch of cut grass,
about three-quarters of an inch in diameter, tip down into the hole
at the top. The juicer will do the rest. A few drops of juice will come
out of the front of the juicer, followed by the pulp. The juice itself will
come out the spout on the bottom of the machine. I like to run the
pulp through the juicer two or more times to get as much juice as
possible from it. After each use, be sure to take your juicer apart
and wash and dry all the parts with a non-detergent soap.
If you can't afford an electric wheatgrass juicer, but you still want
to use wheatgrass juice, you can try running it through a meat
grinder (which costs about as much as a hand juicer) and squeeze
the mashed pulp through a piece of cheesecloth to extract the juice.
However, if you are committed to using wheatgrass and green
drinks on a regular basis, an electric wheatgrass juicer is essential
equipment.
Wheatgrass juice is very volatile. It should be used within
twelve hours.

USES OF WHEATGRASS CHLOROPHYLL

Like all foods, wheatgrass, greens and other grasses lose much of
their potency when processed. We recommend, therefore, the use
Wheatgrass Miracles 95

of freshly squeezed or pressed chlorophyll preparations over

dried, powdered or bottled types. It is also best to obtain
organically grown greens or wheatgrass for juicing. I have found
wheatgrass to be fastest-growing and most nutritious grass.
Wheatgrass juice has unlimited applications. There are basically
two ways to use it, however, internally (orally), and externally.
Internal use of wheatgrass chlorophyll helps to cleanse the
blood, organs, and gastrointestinal tract of debris. It stimulates
metabolism and bodily enzyme systems in enriching the blood by
increasing red blood cell count, and in dilating the blood pathways
throughout the body, reducing blood pressure. Wheatgrass aids
the glands — especially the pituitary and pancreas — in normalizing
their functions, and that is important in combating obesity and
indigestion.
As a protective food/medicine, wheatgrass chlorophyll is a
powerhouse of vitamins, minerals, amino acids and oxygen — a
great nutritional supplement. But it doesn't stop there. Wheatgrass
chlorophyll aids digestion and can also be used to relieve many
internal pains. It has been used to treat peptic ulcer and ulcerative
colitis. Another important use is protective alkalization of the
blood. Reducing conditions of overacidity, the alkaline-forming
properties of wheatgrass juice help to strengthen the blood and
body against invading germs. When implanted rectally, wheatgrass
chlorophyll helps to cleanse and stimulate the colon, restoring
minerals and strengthening its muscular walls.
There are several ways wheatgrass juice may be used externally.
For first aid, you should always have access to some wheatgrass so
that you can squeeze juice for applying to burns, cuts, rashes,
poison ivy, and insect bites. The juice can be soaked up in a lump of
semi-dried grass and placed in a bandage to help heal boils, open
sores, external ulcers, tumors, and other skin problems. The
poultice will have a soothing, drawing effect. Applied to the skin
and scalp, wheatgrass juice acts as a disinfectant, a skin food (a
portion of it is absorbed into the blood), and tightener for loose,
sagging skin. On the hair, it can be used either before or after
shampooing. Try leaving it on for a couple of hours— it will help to
mend damaged hair and correct itchy or scaly scalp problems.
Wheatgrass juice can be chewed or gargled to freshen stale
breath or relieve sore throats. If chewed and applied to a sore tooth
96 The Hippocrates Diet & Health Program

or to the gums, it will help reduce swelling and pain. Rubbed into
the gums, it can help remedy pyorrhea and bleeding.
An effective eye wash for the relief of eyestrain and itchiness can
be made from finely strained wheatgrass juice. Apply the juice
with a dropper or purchase an eyecup at a drugstore. When placed
in the ear with a dropper, strained wheatgrass juice helps reduce
the pressure and discomfort of many an earache. If drops are
inserted into the sinuses and inhaled, it will help cleanse and open
nasal passages. When using wheatgrass juice in these sensitive
areas, you may experience a temporary worsening of symptoms.
Your eyes may be even more itchy and red or your sinuses may
clog further, but be assured that these reactions are temporary and
will improve greatly a few minutes later. At the Institute, we regard
such reactions as a positive sign — that is, as an indication that
the body is being cleansed of unwholesome substances. However,
you may try using less wheatgrass juice next time, and diluting it
with some water. Also try using wheatgrass in the many other
ways it can be used outside the body. If reactions persist, discon-
tinue use.
As a sleep aid, merely place a tray of living wheatgrass near the
head of your bed. It will enhance the oxygen in the air and generate
healthful negative ions to help you sleep more soundly. I have
seen remarkable results when insomniacs have placed just one or
two trays of wheatgrass by their beds.
Over the years, many of my pets — dogs, cats, birds, monkeys,
and gerbils have also benefited from wheatgrass. Both when ill
and when healthy, these animals would eat the wheatgrass directly
off the tray or eat grass I placed in their food. Along with sprouts
chopped into their food, wheatgrass will help keep pets healthy
and happy.
In laboratory experiments performed by the late G.H. Earp
Thomas of Bloomfield Labs in New Jersey, wheatgrass juice was
able to neutralize sodium fluoride, a compound that is added to the
municipal drinking water in many communities. Fluoridation was
originally introduced as a means of preventing tooth decay, but
there is evidence that it does more harm than good. Another
widespread use of sodium fluoride is as a rat and roach poison.
Wheatgrass juice is by no means a replacement for the proper
Wheatgrass Miracles 97

home refiltering of city water, a procedure that we recommend at

the Hippocrates Institute. But it can improve the quality of the tap
water used to grow houseplants, sprouts, wheatgrass, and greens,
or to feed pets. Spring or filtered water is preferred for drinking
and addition directly to our food supply. Furthermore, although
no hard data has been compiled, hair mineral analyses of guests at
the Hippocrates Institute indicate that wheatgrass juice has the
ability to draw toxic metals from the blood and tissues.

DOSAGES

In terms of dosages, a word of caution is appropriate before

ending this chapter. Many times enthusiastic students will drink
eight or more ounces of wheatgrass juice — in one sitting — their
first day at the Institute. In most cases, they will feel sick and have
to lie down for a while. Some of them have even vomited, vowing
not to use the juice again, ever. Of course, that is the wrong way to
approach wheatgrass juice. If it is to be used, one to two ounces
should be sipped slowly, either straight or mixed with other juices
or water. On the healing regime, the one to two ounces can be
taken three to four times per day — always on an empty or nearly
empty stomach. Smaller doses, frequently swished around the
mouth with the saliva, will attune the body to the juice and will not
cause stomach upset.
A food or herb used every day week after week will lose
effectiveness as a medicine unless periodic breaks from use are
taken, allowing the body's adaptive mechanisms to relax themselves.
Even when you are on the building/maintenance program, dis-
continue the oral use of wheatgrass juice for a couple of days per
week and for an entire week per month to allow the body to
readjust.
In external use, fresh juice or fresh poultices should be placed
every two to four hours on the affected body part. A bandage with a
towel and plastic wrapped around the poultice will hold it on the
body and keep it moist. Clean the area periodically with castile
soap and let it breathe a few minutes before reapplication. Again,
periodically give the area a break from use if treatment lasts longer
than a couple of weeks.
98 The Hippocrates Diet & Health Program

If I have made it seem like wheatgrass juice is a panacea, it is not.

It is no replacement for a healthy lifestyle, high-quality living food,
and the other Hippocrates principles I have outlined. Used as a
cure-all along with combinations of bad-quality and toxic foods, it
will do little to help. It is merely a powerful tool that can be aimed
against the enemy, overpowering it without drastic side effects.
Wheatgrass juice works best along with the important health
guidelines we have already discussed, and with food combining
our next topic of discussion.
 9
Apples And Oranges
Aren't The Same

For many years it was believed by scientists and lay people alike
that the stomach could not tell one food from another, and that it
digested one combination of foods as well as it did any other.
Today we know that this is wrong, and yet, the majority of people
still acts as if it's true. Most of us eat combinations of foods that
cause digestive distress, and then reach for a dose of alkalizers to
quiet our upset stomachs. The fact that antacids are the largest-
selling over-the-counter drug is evidence that something is wrong
with the way we eat.
Yet, while we do know that proper food combining is important
for good health, the simple rules I will share with you probably
wouldn't be much help to the average eater because his diet is so
poor. You and I might agree that meats, ice cream, cake, coffee or
tea, fried potatoes, and canned vegetables shouldn't be eaten in the
same meal, for these things need not be eaten at all. The danger in
eating two, three, or more of them lies in the fact that each one of
them is toxic and unnatural.
On the other hand, what harm could there be in eating a salad of
cabbage, lettuce, sprouts, carrots, cucumber and sprouted nuts?
Let's review briefly what happens to food that enters the body.

DIGESTION

The human gastrointestinal tract is about thirty feet long. The

processes of digestion, assimilation, and elimination take place in

99
100 The Hippocrates Diet & Health Program

different stages along the gastrointestinal tract. Our food must go

through special predigestive stages before it can be assimilated
and used as fuel. Carbohydrates (starches) become simple sugars,
fats become fatty acids, and proteins break down into amino acids.
The entire process of digestion culminating in elimination takes
sixteen to twenty-four hours in a healthy adult (as compared with
an average thirty-six to seventy-two hours for the average American) .
The more food is chewed, the more active are the salivary glands
located in and around the mouth. Their function is to secrete
enzymes which aid in the predigestion of starches. But they can
only do their job when food is well chewed (masticated), so proper
chewing is very important.
Once masticated, the food enters the first chamber of the
stomach where it will sit for up to one hour while food and salivary
enzymes continue to predigest it. Slowly the food descends into
the tide of acid digestive juices produced deeper in the stomach,
where it is churned from side to side and saturated with the juices.
Some food particles and liquids are absorbed directly through
the stomach wall. Ninety percent of the food, however, remains in
the stomach undergoing protein digestion before moving into the
small intestine.
The small intestine is accordian-like for maximum surface area.
Millions of finger-like tentacles called villi line its interior walls.
Their job is to absorb nutrients. Once absorbed, the nutrients are
transported to the liver where they are filtered into the bloodstream
and transformed into elements needed by the body. From the liver
the food (now blood) is sent to the lungs, where it picks up a fresh
supply of oxygen before being sent out to every cell of the body.
Can you imagine having to make such a journey each day just to get
to work?
In the meantime, undigested food residues and fiber move into
the colon for the absorption of available minerals and liquids. After
this final stage of digestion, wastes are eliminated from the body.

FOOD COMBINATIONS

A detailed look at digestive physiology reveals the fact that

different foods are acted upon differently by the digestive system.
Apples And Oranges Aren't The Same 101

Starchy foods, for example, require alkaline digestive juices which

are supplied initially in the mouth. Protein foods require the acidic
juices formed in the stomach. When the acids mix with the alkaline
juices they tend to neutralize each other. Thus, the mixing of
starches and protein foods at the same meal slows digestion of
both and indigestion occurs.
To avoid any form of indigestion and to ensure optimal
assimilation on the Hippocrates Diet, it is important to follow these
simple rules for combining foods (see the chart on page 103 for
specific examples):

• Fruits and vegetables don't mix. The sugars and acids in fruits
slow the digestion of the starches in vegetables and may cause
fermentation, bloating and gas. It is best to eat fruits and
vegetables separately at different meals. Occasional fruit
desserts should be eaten IV2-2 hours after a meal of vegetables
or sprouts.
• When eating fruits, avoid mixing acid fruits with sweet fruits.
Use either sweet or acid fruits with subacid fruits.

• Any greens, sprouts, and vegetables (including avocados) mix

well together. Sauces made from avocados, seeds, or nuts also
mix well with greens, vegetables, and sprouts. Just try to avoid
using overly complex mixtures of these foods at one meal. A
good rule of thumb is to limit the number of foods used in
combination to 8 or less.

• Avoid eating breads, sprouted grains or grain crisps with acid

fruits. Occasionally you may use sweet or subacid fruits with
sprouted grains to make cereals or breads.
• Fruits go well with sprouted seed or nut sauces. The one
exception is melons, which should be eaten only with other
melons or alone.

• Try to avoid drinking with your meals. It is better to take juices

V2 hour before meals or IV2 hours after. Drinking while eating
weakens the action of the digestive juices in the stomach and is
unnecessary in terms of thirst when you eat plenty of natural
foods, because they have a high percentage of water.
102 The Hippocrates Diet & Health Program

For optimal digestion, also try to:

• Chew your food thoroughly, 30 or more chews per mouthful.
Mix liquids and juices with your saliva as well.
• Eat food that is warmed to room temperature. Excessively cold
foods dilate the diaphragm, which can cause chest pains.
Another reason to avoid cold food is that it must be brought to
body temperature before it can be digested, and it requires an
expenditure of your own body heat to warm it.
• Eat raw food at a meal before any cooked food. Otherwise the
cooked food eaten holds up the digestion of the raw and thf
latter can ferment, causing uncomfortable gas.
• Be as relaxed as possible when eating, and when you can, for a
time afterwards as well.
The chart that follows summarizes the most important rules of
combining foods in the Hippocrates Diet. While I have found this
simple advice helpful and correct for myself and others, it is
important to tune into your own needs, likes and dislikes as you
see fit. As long as the foods you eat each day conform to the overall
dietary guidelines outlined in Chapter 1 you can be assured of
getting all of the required nutrients (see Appendix) in your diet.
 103
Apples And Oranges Aren't The Same

Poor

Bad Combinations Leafy Greens &

Acid Fruit Avocado & Acid Fruit
Avocado & Leafy Greens
Avocado & Starch Leafy GreensFruit
& = Avocado &
Fruit & Starch Sub-Acid
Protein & Starch ^ Protein & Acid Fruit / Sub-Acid Fruit
Protein & Leafy Greens
Starch & Vegetable
Recommendations
Make meals of one or two combinations, especially one protein or starch
with one or two vegetables.
All juices can be mixed because they are liquid and will be absorbed by
the body in Vi hour.

Food Combining Chart

 10
Hippocrates Diet Recipes

THE HIPPOCRATES KITCHEN

Preparing nutritionally balanced and tasty food is a challenge no

matter what your diet is. A few important guidelines about kitchen
setup, equipment and how to use it, and basic foods to have on
hand for the Hippocrates Diet will save you lots of time and energy,
and may mean the difference between mediocre and fantastic
results.
You will need to make an investment in a few kitchen appliances.
If you have them already, great; if not, don't worry — they will pay
for themselves in more ways than you can imagine. A good quality
multi-speed blender will frequently be used for making dressings,
sauces, cheeses, yogurts, soups, and so on, as will a good vegetable
juicer. Keep in mind that a blender cannot substitute for a juicer, as
a blender merely liquefies the fruit or vegetable, while the juicer
removes the juices and separates them from the pulp. I recommend
a Champion Juicer because of its many uses, such as extracting
fruit and vegetable juices, making nut butters, vegetable loaves
and spreads, bread dough, dried fruit candies, seed milks, and,
most importantly, fruit ice cream. The Norwalk Juicer and the Acme
Juicer are other models that are also used at the Institute.
Because of the highly fibrous nature of many grasses, greens,
and sprouts, you will need to have a slow-turning juicer to juice
them. This is different from the high-speed juicers mentioned
above. For more information about the slow-turning wheatgrass

105
106 The Hippocrates Diet & Health Program

juicers made especially for the Hippocrates Institute, write to us for

details. Hand, electric, and convertible models are available. If you
are serious about following the Hippocrates Diet, you will need
two kinds of juicers, (slow and fast turning), and a blender.
For making sauerkraut and other fermented vegetable dishes,
you will need a crock or large bowl, a plate that fits inside it, a brick
or other weight, a baseball bat or sanded 2" X 4" board, and a
bucket to pound the cabbage in. To powder herbs for this and
other recipes, it is also helpful to have a hard spice grinder or
electric coffee mill. The coffee mill can double as a seed and nut
mill and is inexpensive and handy to have around. You will also
need a couple of sharp vegetable knives, a good-sized cutting
board, and a vegetable grater to make salads. A stainless-steel
strainer is indispensable, and a bamboo sushi roller is also
recommended.
The planting supplies listed in Chapter 6 (trays, oil, and seeds)
and the sprouting supplies listed in Chapter 7 (jars and seeds), are
also essential. If you absolutely cannot foresee planting greens and
wheatgrass for lack of space or other reasons, try to find someone
in your area who grows and sells greens and wheatgrass.
The last piece of equipment you will need is a dehydrator. This
can replace your oven and is useful for drying vegetable chips,
breads and grain crisps, fruits (when they are cheap and in season),
pie crusts, and seed loaves.
After you get the feel of the recipes and preparation techniques,
you will be spending only half the time you now spend in the
kitchen. And if you love working in the kitchen — like I do — and
make lots of especially creative dishes, you will do more with less
time. By not having to cook meals and wash greasy dishes, you will
conserve time that you can use to shop for high-quality food, tend
sprouts and greens, and relax and/or exercise.
If you are concerned about where you are going to put all the
extra equipment, don't worry — I've stored some of mine in the
oven! You may have to keep using your oven, but most of the
equipment can be stored in regular closets, cabinets, or on shelves.
The dehydrator can sit on the washing machine or dryer without
any inconvenience, if you have a front-loading type. Sprouts can
drain right in the sink or on the porch (either in bottles or in a
Hippocrates Diet Recipes 107

plastic dish drainer) so that they can be moved about when

necessary.
For the actual food preparation, you will need plenty of counter
space. A covered table top will do. It may also be helpful to use
plastic bags for garbage if you cannot compost, and do not have a
disposal. Rejuvelac, often used in recipes or alone, can be stored in
jars in the refrigerator while other bottles are being prepared
somewhere in the kitchen or pantry. A piece of cheesecloth
covering the jars will protect their contents. Prepared seed cheeses
and yogurts can be placed in a jar (covered with a cloth or towel)
next to the Rejuvelac or on top of the refrigerator. The warmer the
place where you put fermented preparations, the less time will be
needed to complete the process. The same goes for hotter climates
and summer weather versus colder climates and cooler indoor
temperatures.

Things To Have On Hand

There are many frequently used foods — I call them basics — that
are good to have on hand always. All the sprouting seeds, grains,
and beans should be regularly replenished and placed in labeled
plastic or glass jars with lids. Wheatberries for planting, sprouting,
and use in recipes, hulled and unhulled buckwheat for sprouting
and planting, and unhulled sunflower seeds for greens can be
purchased in bulk (see Appendix B for information about suppliers)
and are best stored in a dry, cool place in plastic or glass containers
or inside plastic bags in a covered barrel. Hulled sesame and
sunflower seeds, raw almonds, and other nuts are also good to
keep in stock.
Dried and fresh fruits should also be plentiful in your kitchen.
Try a variety of dried (unsulfured, natural) fruits, especially in the
winter when ripe fresh fruits are expensive and scarce. Fruits
bought unripe that will ripen off the tree or vine include apples,
pears, some melons, apricots, avocados, plums, peaches, tomatoes,
mangoes, and bananas. These can be placed in a paper bag to speed
up the process. Fruits that will not ripen are pineapples, grapes,
citrus fruits, small melons, and berries — these should not be used
108 The Hippocrates Diet & Health Program

if unripe. Chances are that they are out-of-season and expensive if

unripe, anyway. Ripe fruits can be stored in the refrigerator, peeled
and pitted and frozen for later use, or dehydrated and resoaked
when needed.
A variety of fresh vegetables should be bought frequently and
those that will not be eaten that day placed in the refrigerator in
glass or plastic containers. Refrigeration tends to extract the
moisture from foods, leaving them dry and limp unless they are
kept covered. This is especially true for sprouts, greens, lettuce,
and fresh herbs. As with fruits, excess or unused vegetables can be
cut and dried for later use in soups or as vegetable chips.

Condiments

The judicious use of seasonings can enliven any recipe. The

condiments that are recommended for use on the Hippocrates Diet
include certain herbs and spices, sea salt, lemon juice, and raw
honey. These condiments provide a variety of flavors.
Many herbs and spices have medicinal value, but for culinary
purposes they all should be used in small amounts.

Herbs Aromatic Seeds

Spices
Bay leaf Allspice Anise
Basil Cardamom
Caraway
Cayenne
Chives Cinnamon
Dill Curry
Clove Celery seed
Marjoram Coriander
Mint Ginger Cumin
Oregano Mace
Nutmeg Dill
Parsley Fennel
Rosemary Orris root Mustard
Sage
Paprika Poppy seed
Tarragon Saffron
Thyme Vanilla
Yarrow
If you use salt, it is best to use it in the form of tamari or miso
(both are fermented soy products which contain about 20 percent
Hippocrates Diet Recipes 109

sea salt, and valuable food enzymes), one of the various vegetable
salt substitutes, or kelp powder. Lemons are another flavoring you
might want to have on hand regularly. Try to get tree-ripened or
organically grown lemons if possible. Powdered or fresh onion
and garlic may be too stimulating for people with digestive
problems, and should be avoided by those people.
For family members who use vinegar, apple cider vinegar is
best. It can be mixed with water and added to the new oil-free
packaged salad dressings available at natural foods stores. For
yourself, lemon juice and water may be added. Always check the
ingredients in salad dressings before buying them — many super-
market brands contain preservatives. Many of the oil-free dressings
taste quite good and can be used for company — if you are in a
hurry — or if you don't have the ingredients on hand to make one of
the fresh dressings on page 128.
One final ingredient to have on hand is uncooked, unfiltered
honey. It may come in a semi-hardened or crystallized (whitish)
form. To liquefy it, merely place the jar in warm water for an hour or
so. Do not store it in the refrigerator or it will harden again quickly.
Raw honey is good added to cereals, seed yogurts, Rejuvelac, seed
milks, fruit salads, and desserts. Because it is a concentrated source
of simple sugar, it is best used in small quantities, especially by
those with serious health problems such as hypoglycemia.
Now that you have all your essentials, let's go right on to the
details of live food preparation and the recipes.

HIPPOCRATES DIET RECIPES

At last, here's what you've been waiting for! Perhaps you have just
picked up this book, skipped all the rest for now, and want to put
the Hippocrates Diet right into practice. That's great! The only
introduction this section needs is a smile, a paperweight, and a
hand. The smile is for you, the paperweight is to hold the pages
open, and the hand is what I hope I can give you while you prepare
your first live food meal. The recipes in this section are long-time
favorites of mine. The proportions listed serve two to four people,
and you can vary them according to the size of your family.
A meal of salad and bread or soup will take about twenty minutes
to prepare. Preparation time may vary up to an hour, as for an
110 The Hippocrates Diet & Health Program

unusually large meal of soup, sprout loaf, salad, and dessert. Have
fun — and remember, the real proof of what I say is in the pudding
(or putting) — your putting live food on the table and in your body,
every day.

BASIC RECIPES

These basic recipes are the ones that you will need to know how to
make in order to prepare many of the other recipes listed.
Sauerkraut, Rejuvelac, Seed Cheese, and Seed Yogurt are also
tasty without accompaniment, and should be used frequently.

Nut Butter

2 cups shelled raw almonds or hulled

raw sunflower seeds

Run nuts or seeds through Champion Juicer with the "homogenization

blank." If you do not have a Champion Juicer, use a setting that will finely
grind the seeds or nuts without separating out the oil* Store unused nut
butter in a glass jar in the refrigerator.

Rejuvelac

Vi cup 24-hour sprouted soft pastry wheat-

berries (available at natural foods stores)
spring or filtered water

Grind wheatberries and put xk cup each in 2 large jars. Fill jars
almost to top with water and cover with cheesecloth and an elastic
band. Allow the mixture to sit for 3 days. On the fourth day, pour
off Rejuvelac, straining out berries and sediment. Store unused
Hippocrates Diet Recipes 111

Rejuvelac in the refrigerator. It will keep several days. Start a new

batch twice a week.

Sauerkraut

2 large heads cabbage, green and/or red

2 beets, trimmed and grated (optional)
7 juniper berries, ground (optional)
4 teaspoons dulse or wakame, soaked and
chopped (optional)
1 teaspoon kelp powder (optional)
1 teaspoon dried dill or 2-3 teaspoons fresh
(optional)

Grate cabbage and save 2 or 3 outer leaves. Place cabbage, beets,

and other ingredients in a bucket or pail till half full, and with a bat
or 2" X 4" board, pound cabbage mixture firmly until it becomes
juicy. The more you pound, the better. Place pounded mixture in a
crock, glass bowl, jar, or stainless cookware, and cover completely
with outer leaves. On top of leaves, put a plate and a brick or heavy
stone to weigh them down. Next cover the crock itself with a cloth
or towel and set it in a warm place. Leave undisturbed for 6-7 days.
After 7 days, remove the weight and discard exposed leaves. Skim
mold and residue from the top layer. Underneath you will find
fresh, tasty sauerkraut. Place kraut in glass jars and cover securely
with lids. It will keep in the refrigerator for 3-4 weeks.

Seed Cheese

1 cup Rejuvelac (see page 110) or spring or

filtered water
IV2 cups hulled raw sunflower seeds
V2 cup hulled raw sesame seeds
112 The Hippocrates Diet & Health Program

Soak seeds 8 hours and sprout for 8 hours. After this time, pour
Rejuvelac into a blender. Blend at high speed, slowly adding seeds
until all are blended to a smooth paste (approximately 4 minutes).
Pour the mixture into a glass jar, cover with a cloth or towel, and set
aside for 4-8 hours. If Rejuvelac is not available, use water and let
mixture sit 2 extra hours. Or, save V± cup from a previous cheese
culture and mix it with the new batch. After the 4-8 hours have
elapsed, pour off the whey by inserting a wooden spoon down one
side of the jar to form a tunnel and spilling the liquid into the sink.
This recipe yields approximately IVi cups of cheese. Store it tightly
covered in the refrigerator. Refrigerated, the cheese will last 5 days.

Seed Yogurt

2 cups Rejuvelac (see page 110) or spring or

filtered water
IV2 cups hulled raw sunflower seeds
V2 cup sesame seeds
Follow the same procedure as for Seed Cheese (above), only set
mixture aside for no more than 6 hours. Stir and refrigerate. This
recipe yields about 4 cups.

See also: Moo-less Milk, page 115, Basic Bread, page 136, and Basic
Uncooked Pie Crust, page 142.

BEVERAGES

These recipes for juices and other beverages include many

combinations of fruits, greens, and vegetables that go well together.
Yet many of these can also be used straight. Carrots, grapes, apples,
oranges, grapefruits, tomatoes, and some other fruits and vegetables
taste great by themselves, while parsley, beets, celery, spinach, and
lettuce are too strong-tasting to be used alone.
When juicing any fruit or vegetable, be sure to cut it into pieces
small enough for your juicer to handle. For example, an apple may
be cored and cut into quarters. If you have any questions, refer to
Hippocrates Diet Recipes 113

the manufacturer's instructions. You can leave the peels on, as the
juicer will separate them out during juicing. To strain out any
indigestible pulp or fiber that is not separated from the juice by the
juicer, pour the fresh juice through a wire mesh (preferably
stainless steel) strainer.
When blending fresh fruits like peaches, apples, and pears for
smoothies and shakes, it is best to peel them first. Since some of the
most important nutrients are close to the skin, try not to remove
any fruit along with the peel. Always remove the pits or cores.
Fresh juices begin to lose their nutritional value immediately,
and therefore the maximum storage time is one day in the
refrigerator. The exception is wheatgrass, which is even more
volatile, and therefore should be discarded if not used after 12
hours.

Almond Frappe

2 cups Moo-less Almond Milk (see page 115)

1 tablespoon raw honey
V2 cup banana ice cream (see page 144)
natural vanilla extract

Place first three ingredients and a dash of vanilla extract in a

blender. Blend at medium speed for about one minute or until
frappe is smooth in texture. Serve immediately.

Apple-Carrot-Beet Juice

2 large apples, washed and cored but not peeled

(to yield about 2 cups fresh juice)
1 large beet, washed and trimmed but not peeled
(to yield about V2 cup fresh juice)
8-10 medium carrots, washed and trimmed
but not peeled (to yield about 3 cups fresh juice)
114 The Hippocrates Diet & Health Program

Cut apples and beet into pieces. Juice with carrots in high-speed
juicer. Strain out pulp using wire mesh strainer, and serve.

Banana Milkshake

2 large bananas, peeled, frozen, and

chopped (to yield approximately 1 cup)
5 cups Moo-less Milk (see page 115)
natural vanilla extract

Place bananas, milk, and a dash of natural vanilla extract in a

blender. Blend at medium speed for about 1 minute or until
mixture is smooth and creamy. Serve.

Berry Delicious

4 fresh oranges (to yield about 2 cups fresh juice)

1 pint fresh strawberries
1 cup spring or filtered water

Squeeze oranges until you have 2 cups of juice. Wash strawberries,

remove tops, and place berries in a blender with juice and water.
Blend at medium speed for about 1 minute or until mixture is
smooth. Serve.

Carrot Juice

1 2 medium carrots, washed and trimmed but

not peeled
Juice in high-speed juicer and serve. Yield is approximately 4 cups
fresh carrot juice.
Hippocrates Diet Recipes 115

Grasshopper

V3-V2 pineapple (to yield 2 cups fresh juice)

V2 cup spring or filtered water
Va cup wheatgrass juice
4 leaves fresh mint (optional)

Place all ingredients in blender. Blend on high setting until smooth

(about 1 minute). Strain through a wire mesh strainer to remove
pulp, and serve immediately.

Green Drink

4 cups sprouts (adzuki, alfalfa, cabbage, lentil,

mung bean, or wheat)
4 cups buckwheat and sunflower greens
5 medium carrots, washed and trimmed but not
peeled, and cubed (about 3 cups)
5 large celery stalks (about 3 cups)
IV2 medium cucumbers (peeled if waxed), cut into
pieces (about 3 cups)

Juice ingredients in a wheatgrass (slow-turning) juicer. Strain

through a wire mesh strainer to remove pulp, and serve immediately.
This recipe yields 8 ounces of juice.

Moo-less Milk

1 cup (pressed) wheat sprouts, or 1 cup soaked

raw almond, sesame, or sunflower sprouts
5 cups spring or filtered water
116 The Hippocrates Diet & Health Program

Place sprouted seeds, wheat, or nuts and 1 cup of water in a

blender. Blend at medium speed until mix is paste-like. Add the
rest of the water and blend at high speed for 2 minutes. Strain out
the pulp with a wire mesh strainer and discard. Store milk in a glass
jar in the refrigerator for up to 4 days. Add to other recipes as
directed. This recipe yields approximately 5 cups.

Peaches 'n' Cream

2 large ripe peaches

1 banana
2 cups Moo-less Almond Milk (see above)

Peel peaches and banana, cut into pieces, and place in blender.
Blend at medium speed for 1 minute or until smooth. Serve
immediately.

Spicy Green Drink

4 cups buckwheat greens

4 cups sunflower greens
4 cups alfalfa sprouts
V3 head lettuce or 2 cups other green leafy veg-
etables
3 celery tops
1 red pepper, seeded and sliced
1 large scallion
1 small bunch parsley
4 tablespoons Sauerkraut (see page 111)

Measure leafy greens by pressing them into a measuring cup.

Wash all vegetables thoroughly and then juice them in a slow-
turning juicer. Strain out pulp by pouring juice through a wire
mesh strainer, and serve immediately.
Hippocrates Diet Recipes 117

V-5

3 large celery stalks (to yield about 1 cup juice)

6 large carrots, washed and trimmed but not
peeled (to yield about 3 cups fresh juice)
1 cup alfalfa sprouts
1 tomato, sliced
1 dash tamari (natural soy sauce)
1 small bunch parsley (optional)

Juice celery and carrots in high-speed juicer. Blend the juice with
the other ingredients in a blender at high speed until the sprouts,
tomato, and parsley are liquefied. Serve V-5 immediately with
celery sticks.

Watermelon Juice Cooler

6 cups watermelon chunks (including rind

and seeds)

Juice all parts of the watermelon in a high-speed juicer. Serve with

additional chunks of red watermelon.

Wild Weed Drink

2 cups young dandelion greens

2 cups lamb's-quarter tops
2 cups purslane
1 red pepper
2 large carrots, washed and trimmed but not
peeled
2 tablespoons Sauerkraut (see page 111)
118 The Hippocrates Diet & Health Program

Press greens into a measuring cup to measure. Remove stem and

seeds from red pepper, and slice. Juice ingredients in wheatgrass
juicer. Serve immediately.

See also: Rejuvelac, page 110.

SOUPS

Refreshing, light, and easy to digest, raw soup is a delightful

addition to any Hippocrates Diet meal. Serve soup with salads,
grain crisps, and full-course meals. Or make soup in the morning,
put it into a Thermos container, and have it for lunch with some
avocado sliced into it.
Soups are quick and easy to make. As a base they use vegetable
or fruit juices blended with other ingredients. Since the ingredients
remain raw, these soups do not keep as long as cooked soups, and
therefore you should discard leftovers.

Quick Vegetable Soups

Blending techniques for vegetable soups vary. If the soup is

somewhat chunky, as with Gazpacho, the blender should be set on
a slow speed for about one minute. For a creamy soup, blend at
medium-high speed for two minutes or so until the soup reaches
the desired consistency.
During the winter you may use warmed, but not boiled, water
where water is required in preparing the soups. Alternatively, you
may pour the soup into a heat-resistant glass container and place it
in hot water until it is warmed. This will prevent direct contact with
the heat source, and preserve the enzymes in the soup.
When you use avocados in these recipes, cut them in half,
remove the pits, and scoop the meat out of the peels with a spoon.
Discard the peels. If the meat won't scoop out easily, the avocado is
not ripe yet. (Ripe avocados "give" when you press them with your
thumb.) Use only ripe avocados in these recipes.
Hippocrates Diet Recipes 119

Carrot Soup

6 medium carrots, washed and trimmed but

not peeled (should yield about 3 cup
fresh juice
1 cup shelled whole walnuts, soaked 6 hours
in 2 cups spring or filtered water
1 small zucchini
1 teaspoon tamari (natural soy sauce) or kelp

powder
% teaspoon ground caraway seeds

Juice carrots in high-speed juicer. Blend with other ingredients in a

blender at medium-high speed until soup has a creamy consistency.
Serve with alfalfa sprouts and Grain Crisps (see page 137).

Corn Chowder

1 large avocado
6 ears fresh corn, cut off cob
spring or filtered water
1 tomato, sliced (optional)
1 cup mixed vegetables, diced
Vi cup (pressed) dulse

Soak dulse in spring or filtered water for a few minutes. In the

meantime, peel avocado, scoop out pulp with spoon, and place in
blender with corn, water, and tomato. Blend on medium speed for
2 minutes or until chowder is smooth in texture. Drain and chop
dulse. Stir in diced vegetables and dulse, and serve with a salad.
120 The Hippocrates Diet & Health Program

Gazpacho

2 medium tomatoes, cubed (about 2 cups)

1 cup alfalfa sprouts
Vi lemon, juiced
Vi avocado
1 celery stalk
1 scallion
1 pinch basil (fresh or dried)
1 pinch oregano (fresh or dried)
1 teaspoon tamari (natural soy sauce)
1 dash cayenne (optional)

Place ingredients in a blender and blend at low speed for 1 minute.

Soup should retain a slightly chunky texture. Serve with Grain
Crisps (see page 137).

Indian Cucumber Soup

2 large cucumbers, peeled and chopped

1 cup Seed Cheese (see page 111)
Va cup chopped parsley
1 scallion
Vi teaspoon cumin powder
spring or filtered water

Place first five ingredients in blender and blend at medium speed,

adding enough water to obtain a soup consistency. Serve with
your favorite loaf.
Hippocrates Diet Recipes 121

Spinach Soup

IV2 cups (pressed) spinach

1 medium tomato, chopped (about 1 cup)
V2 avocado
1 teaspoon tamari (natural soy sauce) or kelp
powder
1 cup Rejuvelac (see page 110) or spring or
filtered water

Blend ingredients in a blender at medium-high speed until

smooth. Serve with Basic Bread (see page 136).

Fruit Soups

These smooth, thick fruit soups are often served in place of a

vegetable meal at the Hippocrates Institute. They are best eaten
alone or with a fruit salad, and they make an excellent breakfast.
They do not mix well with vegetable meals.
When blending whole fruits to make these soups, wash, peel,
and cut the fruits first. If the fruits are organically grown, you may
use the peels if you wish. Fresh fruits may be frozen while they are
in season, but they should be used within a month or two.
When soaking dried fruits for use in soups, wash them and soak
them until they are soft. You may find it convenient to leave them
overnight. I like to keep a variety of soaked dried fruits in the
refrigerator at all times. Dried fruits will keep for up to a week in
water in the refrigerator.
Be sure to remove the pits from prunes, apricots, and any other
unpitted dried fruits you buy. Raisins and figs have small edible
seeds instead of pits, and some types of dried fruit are sold already
pitted.
122 The Hippocrates Diet & Health Program

Cantaloupe Soup

1 small or V2 large cantaloupe, peeled and cut

(about 4 cups)
V2 teaspoon powdered ginger

Place cantaloupe pieces and ginger in a blender and blend at

medium speed for 1-2 minutes or until smooth and creamy. Serve.

Golden Fig Soup

1 banana, peeled and cut

2 cups dried calimyrna figs, soaked overnight in
3 cups spring or filtered water
water from soaking figs
spring or filtered water (cool or warm)

Place fruit together with fig soak water in a blender and blend at
medium speed for 1 minute or so. Add 1-2 cups more water to
make a creamy soup. Continue blending (about 2 minutes in all).
Try substituting dried black mission figs or dried apricots for
variety.

Grape and Nut Soup

V2 cup shelled walnuts

1 small bunch seedless grapes
1 large apple, peeled, cored and chopped
(about 1 cup)
1 cup fresh apple juice (approximately 1 large
apple)
Hippocrates Diet Recipes 123

Soak shelled walnuts for 6 hours or overnight. Chop the walnuts

fine. Blend ingredients in a blender at medium speed for about 2
minutes or until smooth.

SALADS

Vegetable and sprout salads are mainstays of the Hippocrates Diet.

You should eat a salad composed of a variety of fresh sprouts,
greens, and vegetables twice each day on both the cleansing and
the building/maintenance diets.
If you use the finest whole ingredients available, and experiment
with these recipes, you will soon discover how satisfying a living
foods diet can be. Use the delicious salad dressings listed on
pages 128-130 for added zest.

Vegetable and Sprout Salads

When choosing greens, lettuce, and other vegetables for use in

salads, be sure to get the freshest and tastiest ones available. If
possible, get organic vegetables or grow your own garden. The
greens you use should be crisp, the carrots and broccoli snappy.
Cucumbers, celery, and sweet peppers should be purchased
unwaxed, firm, and fresh. Hothouse or non-vine-ripened tomatoes
should be used sparingly or avoided altogether. Wash all vegetables
before using them.
If a recipe calls for grating, cutting or dicing that can be
performed by your food processor, use it. Otherwise a sharp knife
and a cutting board will do. All ingredients for the salads, except
lettuce and greens, should be cut into bite-sized pieces, unless
otherwise directed. Generally, lettuce and greens such as spinach,
Swiss chard, buckwheat, and sunflower should be broken up into
bite-sized
turn brown.pieces by hand. This way, leftover salad greens won't
124 The Hippocrates Diet & Health Program

Complete Meal Salad

1 cup alfalfa sprouts

1 cup sunflower greens, torn in half
1 cup mung bean sprouts
1 cup greens, torn into small pieces
V4 summer squash, grated
1 avocado, cubed
Vi cucumber (peeled if waxed), sliced
1 tomato or 1 red pepper, seeded and diced
1 teaspoon kelp

Toss all ingredients together and serve with your favorite home-
made dressing.

Garden Salad

2 cups spinach, torn into small pieces

1 cup alfalfa sprouts
Vi cup cabbage sprouts
1 cup thinly sliced romaine lettuce
Vi cup thinly sliced red cabbage
2 small carrots (washed and trimmed but not
peeled), thinly sliced (about Vi cup)
2-3 radishes, thinly sliced (about V4 cup)
1 medium tomato, sliced

In a large serving bowl, toss all ingredients except for tomato. Place
tomato slices around top.
 125
Hippocrates Diet Recipes

Hippocrates Salad

2 cups chopped sunflower greens

2 cups chopped buckwheat lettuce
2 cups alfalfa sprouts
1 cup lentil or mung bean sprouts
1-2 celery stalks, chopped (about 1 cup)
3 red peppers, seeded and
1 cup) chopped (about

2 tomatoes, cubed (about 2 cups)

Toss all ingredients together and serve with your favorite home-
made dressing.

Oriental Sprouts and Vegetables

1 cup fenugreek sprouts

1 cup mung bean sprouts
1 cup adzuki sprouts
1 red pepper, seeded and cubed (about 1i cup)
1 medium celery stalk, chopped (about xi cup)
1 2 cup snow peas, chopped with pods
1i cup Chinese cabbage, chopped
x4 cup scallions, diced
2 cloves garlic, pressed
I1! cups spring or filtered water
x4 cup tamari (natural soy sauce)
12 lemon, juiced

Marinate vegetables (including the scallions and garlic) and

sprouts in water, a little tamari, and lemon juice for 2-4 hours.
Serve with small cubes of avocado on a bed of buckwheat greens.
126 The Hippocrates Diet & Health Program

Salad Rolls

2 cups alfalfa sprouts

1 cup mung bean sprouts
1 large tomato
1 avocado
1 dash tamari (natural soy sauce)
10 outer leaves romaine lettuce or 4 sheets
nori sea vegetable

Mix sprouts with tomato and avocado pulp, add tamari, and roll
inside lettuce leaves or nori sheets. Serve.

Sea Salad

xk cup (pressed) dulse sea vegetable

Vi cup (pressed) arame sea vegetable
2 cups lentil sprouts
V4 cup chopped scallions
1 medium celery stalk, chopped (about Vi cup)
Vi avocado, chopped (about Vi cup)
Vi lemon, juiced

Soak sea vegetables for a few minutes, drain, and chop. Mix with
lentil sprouts, chopped scallions, celery, and avocado, and sprinkle
juice of V2 lemon on top. Serve.

Watercress Salad

1 cup watercress
1 cup buckwheat greens
V2 cup lentil sprouts
Hippocrates Diet Recipes 127

1 medium celery stalk, chopped (about Vi cup)

1 avocado, cubed (about 1 cup)
1 lemon, juiced

Measure the greens by pressing them into a measuring cup. Tear

them into bite-sized pieces. Toss with lentil sprouts, chopped
celery, and avocado cubes. Sprinkle with lemon juice and serve.

Fruit Salads

In preparing fruit salads, where the whole ingredients are very

visible and retain their individual flavors, it is very important to use
the freshest, ripest fruit you can find. Buy red cherries, not pink
ones, and soft peaches instead of hard. Bananas should be eaten
when they are sweet — when all traces of green have disappeared.
Grapes should be red, purple, or yellow-green (depending upon
the variety) when they are ripe and sweet. Pineapple should be
golden brown when you use it. And so on.
Fruit salads are best with fruit soups, as a light meal with fruit
sauces, or on their own.

Citrus Salad

2 oranges, peeled and sectioned

1 grapefruit, peeled and sectioned
V& fresh pineapple (about V2 cup chopped)
V3 pint strawberries, without tops
1 cup shelled raw almonds (about 1 cup
almond powder)

Cut fruits into bite-sized pieces and mix in bowl. Powder almonds
in seed or nut mill, sprinkle on top of salad, and serve.
128 The Hippocrates Diet & Health Program

Northern Salad

Vi cup dried pitted apricots

Vi cup fresh blueberries
1 cup shelled raw pecans, chopped
2 medium apples, peeled, cored, and chopped
1 large pear, peeled, cored, and chopped
1 tablespoon raw honey (optional)

Soak apricots until soft (about 6 hours) or overnight in 1 cup of

spring or filtered water. Mix ingredients together, including 1
tablespoon of raw honey to sweeten if desired.

Tropical Salad

1 large mango (about 2 cups)

1 large papaya (about 2 cups)
1 medium banana (about IV2 cups)
1 cup grated coconut (fresh)

Peel and cube mango. Peel papaya, remove seeds, and cube. Peel
and slice banana. Shape fruits into loaf and sprinkle with grated
coconut.

SALAD DRESSINGS AND SAUCES

There are many delicious and healthy ways to make salad

dressings and sauces for fruit salads. At the Hippocrates Institute,
most salad dressings are based on avocados, sprouted seeds or
nuts, seed cheese, or vegetables and their juices. Sauces for
fruit salads consist primarily of sprouted seeds and nuts, fruits, and
fruit juices. Of course, the fruit sauces should be used only on fruit
salads, and the vegetable, avocado, or seed dressings on vegetable
and sprout salads (see Food Combining chart on page 103).
Hippocrates Diet Recipes 129

Try to choose combinations of salads and dressings or sauces

that go well together. Apple-Pear Sauce, for example, makes a
poor accompaniment to Citrus Salad, but a good one to Northern
Salad. Walnut-Carrot Dressing goes well with Sprout Salad or
Garden Salad, but not so well with Sea Vegetable Salad. Other
combinations are mentioned in the recipes, and you can try a few
of your own.

Apple-Pear Sauce

1 large apple, peeled and cut into chunks

1 large pear, peeled and cut into chunks
Vi cup pitted prunes, soaked overnight in 1 cup
of spring or filtered water
water from soaking prunes
1 dash cinnamon
1 cup Rejuvelac (see page 110)

Blend fruit and cinnamon at medium speed in blender, adding

fruit soak water and Rejuvelac until sauce is thick. Serve with
Northern Salad (see page 128), or as a breakfast dish.

Avocado-Tomato Dressing

2 medium tomatoes, cubed (about 2 cups)

2 avocados
V4 cup chopped scallions
1 cup Rejuvelac (see page 110)

Place tomatoes in a blender and blend until liquefied. Then add

avocado and other ingredients. Blend on medium speed until
smooth. Serve with Hippocrates Salad (see page 125).
130 The Hippocrates Diet & Health Program

Blended Tomato Sauce

1 medium tomato, cubed (about 1 cup)

1 small garlic clove, pressed
Va teaspoon basil

Blend tomato with garlic in a blender at low speed to make a

chunky sauce for Italian Bread.

Company Sauce

IV2 cups 1 -day-old sunflower sprouts

V2 beet, trimmed and sliced
1 scallion, chopped
2 cups Rejuvelac (see page 110)
1 teaspoon tamari (natural soy sauce)

Place ingredients in a blender and blend at medium speed until

smooth. This dressing will last for 1 day in the refrigerator if there
is some left over.

Lemon Mayonnaise Dressing

1 cup pine nuts, soaked for 6 hours

in 2 cups spring or filtered water
1 lemon, juiced
IV2 cups spring or filtered water or Rejuvelac
(see page 110)
1 teaspoon tamari (natural soy sauce)
1 pinch garlic powder or 1 small garlic clove,

pressed
Hippocrates Diet Recipes 131

Place all ingredients in a blender, and blend at medium speed until

creamv, about 2-3 minutes. Pour over a salad of grated cabbage,
carrot, and alfalfa sprouts.

Seed Dressing

1 cup Seed Cheese (see page 111)

:z scallion, chopped
12 medium red pepper, seeded and diced
1i medium cucumber (peeled if waxed), sliced
1 tablespoon tamari (natural soy sauce)
12 teaspoon kelp powder

Place all ingredients in a blender and blend at medium speed for

about 2 minutes or until creamy and smooth. Serve with Complete
Meal Salad (see page 124).

Walnut-Carrot Dressing

3 large or 5 medium carrots, washed and trimmed

but not peeled
12-1 cup shelled raw walnuts, soaked for 6
hours in 1-2 cups spring or filtered water
1 scallion, coarsely chopped
1 teaspoon tamari (natural soy sauce)

Juice carrots. Pour juice into a blender and add other ingredients.
Blend at medium speed until dressing is creamy. Serve with
Garden Salad (see page 124).
132 The Hippocrates Diet & Health Program

ENTREES

The entrees listed are favorites at the Hippocrates Institute, where

they are served along with large salads. You can also serve them
with soups or by themselves.

Cauliflower Loaf

1 cup shelled dried almonds, soaked for 6

hours in 1V2-2 cups spring or filtered water
IV2 cups grated cauliflower
9-10 mushrooms, grated (about IV2 cups)
V2 celery stalk, chopped
V4 scallion, diced
1 garlic clove, pressed
V2 teaspoon dried basil
V2 teaspoon dried ground sage

Grind almonds as finely as possible. Mix all ingredients well and

shape into a loaf. Serve on a bed of lettuce with salad or soup.
Garnish with parsley sprigs, if desired.

Croquettes

2 cups lentil sprouts

2 medium carrots, grated
IV2 cups Seed Cheese (see page 111)
V4 cup diced scallion
V4 teaspoon cumin
1 garlic clove, pressed
V2 teaspoon poppy seeds
Hippocrates Diet Recipes 133

Grind or mash lentils. Mix with all ingredients except poppy seeds.
Shape mixture into croquettes and roll over poppy seeds. Serve
with salad and dressing.

Guacamole Dinner

2-4 avocados, peeled and pitted

1 lemon, juiced
1 tomato, finely chopped
1 scallion, chopped
1 garlic clove, pressed
y± cup mustard or radish sprouts (optional)
V± teaspoon cayenne

Mash avocado and mix with other ingredients. Serve with your
favorite salad.

Sprout Loaf

1 cup alfalfa sprouts

1 cup lentil sprouts
1 cup mung bean sprouts
Vi cup cabbage sprouts
1 cup shelled raw almonds, ground
1 celery stalk, diced
1 scallion, diced
Vi red pepper, seeded and diced
1 tablespoon tamari (natural soy sauce)

Mix ingredients in a bowl, adding just enough spring or filtered

water to form a loaf. Serve on a bed of romaine lettuce.
134 The Hippocrates Diet & Health Program

Stuffed Peppers

3 cups 2-day-old chick pea sprouts

1 cup ground sesame seeds or V2 cup tahini
(a sesame-based sauce)
1 lemon, juiced
1 celery stalk, diced
V± cup finely chopped parsley
1 garlic clove, pressed
V4 teaspoon cumin
1 teaspoon tamari (natural soy sauce)
6 whole red peppers

Place all the ingredients except for the peppers in a blender and
blend until thick and paste-like. To do this, you may have to shut
off the blender for a while and stir the ingredients instead.
Alternate blending and stirring until the mixture is thoroughly
blended. The blade attachment of a food processor may work
better. With a knife, scoop the seeds out of the peppers. Stuff the
hollowed peppers and serve them with sprout salad. The stuffing
can also be prepared as a dip for grain crisps and vegetables.

Sunflower Rolls

1 tomato (about V2 cup chopped)

2V2 cups 1 -day-old sunflower sprouts
1 lemon
1 teaspoon tamari (natural soy sauce), kelp, or
dulse
1 cup alfalfa sprouts
1 small zucchini or yellow squash, diced
(about 1 cup)
V4 cup diced celery
V4 cup diced scallion
6 sheets nori sea vegetable
Hippocrates Diet Recipes 135

Place tomato in a blender and blend until thoroughly liquefied.

Add sunflower, lemon, and tamari, and blend on medium speed
until smooth. Remove and mix with other ingredients in a bowl.
Roll in sheets of nori sea vegetable. Pat edges of nori roll with a
little water to make them stick. Place them on a serving plate with
the seams downward, and serve surrounded by alfalfa sprouts.

Wheat Casserole

2 cups 2-day-old wheat sprouts

V4 cup dry unhulled sesame seeds, soaked 6 hours
in 1 2 cup spring or filtered water
1 cup 1-day-old sunflower sprouts
1 cup shelled raw walnuts, soaked 6 hours in 2
cups spring or filtered water
1 zucchini
1 celery stalk, diced (about 1z cup)
1 teaspoon ground sage
1 teaspoon tamari (natural soy sauce)

In a food processor or blender, grind wheat, sesame, sunflower,

and walnuts until mealy. Shred zucchini in food processor. Mix all
ingredients together in a bowl and shape into a casserole. Serve.

See also: Complete Meal Salad, page 124.

BREADS, CEREALS, AND CRACKERS

Uncooked sprouted grain breads, crisps, cereals, and crackers

provide calories and fiber to the Hippocrates Diet. The cereals
make a great breakfast, while the breads and crisps are wonderful
complements to salads, soups, or entrees.
Ideally, you should have a food dehydrator to make a steady
supply of breads and crackers. The average time for drying breads
in the oven is sixteen hours or overnight. In the sun, drying takes
from twelve to twenty-four hours depending on the strength of
136 The Hippocrates Diet & Health Program

the sun. But the sun doesn't shine all year round, and, to block out
air pollution, bread must be kept covered while sun-drying. A
dehydrator can cut drying times by as much as one half. So if you're
committed to following the Hippocrates Diet, you should purchase
a dehydrator. It will pay for itself in no time as it can also be used to
dry fruits and vegetables during the local growing season, saving
you the cost of storebought dried goods.
When oiling
unrefined olive baking
or corn trays
oil. so that the dough doesn't stick, use

Basic Bread

4 cups 2-day-old wheat or rye sprouts

V2 teaspoon ground caraway seeds

Grind, blend, homogenize, or food-process the grain. Add spice by

hand and spread batter Vi-inch thick on an oiled tray. Cut batter
into 3- or 4-inch squares before baking. Bake in the sun, a
dehydrator, or an oven at less than 1 20°F. The bread is ready when
it is dry and crispy.

Chick Pea Bread

2 cups chick pea sprouts

2 cups wheat sprouts
V2 teaspoon cumin
1 garlic clove, pressed

Follow the same procedure as for Basic Bread (above) and serve
with soup, salad, or Stuffed Pepper filling (see page 134).
Hippocrates Diet Recipes 137

Grain Crisps

2 cups 2-day-old rye or wheat sprouts

I-IV2 cups spring or filtered water or Rejuvelac
(see page 110)
V2 teaspoon ground caraway seeds
Blend to the consistency of pancake batter and pour onto a cookie
sheet or shallow baking dish. Bake in the sun or an oven under
120° F until dry and crispy. The thinner you pour the batter, the
shorter the drying time.

Italian Bread

4 cups 2-day-old wheat or rye sprouts

V2 tomato, chopped (about xk cup)
V4 cup pitted black olives
3A red or green pepper, seeded and chopped
(about V4 cup)
V2 teaspoon onion powder
V2 teaspoon garlic powder, or 1 garlic clove,
pressed
1 teaspoon basil, oregano, and thyme (any
combination)

Grind, blend homogenize, or food-process the grain. Add other

ingredients by hand and follow same procedure as for Basic Bread
(see page 136). Serve with Blended Tomato Sauce (see page 130),
chopped olives, or any other topping.
138 The Hippocrates Diet & Health Program

Lentil Bread

2 cups 2-day-old wheat sprouts

2 cups 2-day-old lentil sprouts
1 scallion, chopped
2 garlic cloves, pressed
Vi teaspoon ground caraway seeds

Grind, blend, homogenize, or food-process the wheat and lentil

sprouts. Add chopped scallion, garlic, and caraway seeds, and
work into batter by hand. Place in sun or dehydrator, or bake in
oven at a temperature less than 120° F.

Sprouted Wheat Cereal

Vi cup raisins
2 cups (pressed) sprouted wheat
4 cups spring or filtered water
1 large apple, peeled, cored, and sliced, or 1
banana, peeled and sliced

Soak raisins in 1 cup of the spring or filtered water, for 1 hour or

until soft. Reserve the water used in soaking the raisins. In a
blender, blend wheat with fruit, water, and raisin soak water, at
medium speed for about 2 minutes. Use warm filtered water if a
warm cereal is desired. The Sprouted Wheat cereal should have a
soupy consistency.

Sun Grain Cereal

IV2 cups 2-day-old wheat sprouts

1 cup 1-day-old sunflower sprouts
Hippocrates Diet Recipes 139

V2 cup pitted prunes, soaked overnight in

1 cup of spring or filtered water
water from soaking prunes
3 cups spring or filtered water

Place first 3 ingredients in a blender and blend at medium speed

for 2 minutes, adding enough prune soak water with some of the 3
cups of spring water to obtain a soup-like consistency.

PUDDINGS AND OTHER DESSERTS AND SNACKS

Since fruits and vegetables are poor combinations at the same

meal, it is best to wait at least one hour, and preferably two,
between a vegetable-based meal and a fruit dessert. The puddings,
desserts, and snacks listed below can tempt any sweet tooth
without presenting the health hazards that accompany com-
mercially produced goods baked with refined sugar, flour, and
oils, but they are not recommended for use more than three to four
times a week (unless you are trying to gain weight). For added
variety when you do have desserts, try the many fruit beverages,
salads, and sauces listed in other sections of this book.

Puddings

If you get tired of having cereal every morning, a serving of the

Breakfast Pudding listed below is a marvellous way to stimulate
your appetite. The other puddings are delicious any time of day,
and they are easy and quick to prepare. For best results, these
puddings should be blended on medium to medium-high speed
for about two minutes. If there are leftovers, they will usually keep
for one day in the refrigerator.

Breakfast Pudding

1 cup 1-day-old almond sprouts

140 The Hippocrates Diet & Health Program

V2 cup dried figs, soaked until soft in 1 cup

spring or filtered water
water from soaking figs
1 large apple, peeled, cored, and cubed
spring or filtered water

Blend sprouted almonds, figs, and apple cubes with fig soak water
in a blender at medium speed. Add additional water as needed to
obtain a soup-like consistency. For variation, try substituting hazel
nuts or sprouted sunflower or sesame seeds (all soaked 6 hours or
overnight) for sprouted almonds.

Carob Pudding

V2 cup shelled raw almonds, soaked 6 hours or

overnight in 1 cup spring or filtered water
2 bananas, sliced (about 3 cups)
V2 cup raisins, soaked overnight or until soft in
1 cup spring or filtered water
water from soaking raisins
V2 cup Rejuvelac (see page 110)
2 tablespoons carob powder

Blend all ingredients, including raisin soak water and Rejuvelac, in

a blender at medium speed, adding carob last. The pudding should
be smooth and creamy.

Creamy Apple-Walnut Pudding

1 apple, peeled, cored, and cut (about 1 cup)

2 cups dried apples, soaked 6 hours or
overnight in 4 cups spring or filtered water
water from soaking apples
1 cup shelled walnuts, soaked 6 hours or
Hippocrates Diet Recipes 141

overnight in 2 cups spring or filtered water

1 tablespoon raw honey
cinnamon

In a blender, blend water from soaking apples together with fruit

and nuts, adding honey and cinnamon to taste. Pudding should
have a creamy consistency.

Tropical Blend

2 medium papayas, peeled and seed removed

(cubed, about 3 cups)
1 medium avocado, peeled and pitted (cubed,
about 1 cup)
1 teaspoon raw honey (optional)

Place papaya in a blender and blend until liquefied. At medium

speed, blend in avocado and Vi cup spring or filtered water, adding
raw honey if you wish. Tropical Blend should be very thick and
creamy.

Desserts

If you are having company, you can serve these desserts with all
the pride of an accomplished cook and with the added satisfaction
that you are providing your guests with pies, cakes, candy, or ice
cream that is as healthful as it is delicious.

Almond Bars

2 cups dried figs, unsoaked

1 cup grated coconut
1 tablespoon raw honey
142 The Hippocrates Diet & Health Program

1 teaspoon natural vanilla extract

V2 cup shelled whole raw almonds

Grind figs in wheatgrass juicer, or chop them fine with a knife. Mix
with coconut, honey, and vanilla. Place whole almonds along the
top of each bar and chill in refrigerator for a half hour before
serving. Leftover bars will keep for another day in the refrigerator.

Avocado Delight

4 apples, peeled, cored, and cut (about 4 cups)

1 large avocado
1 dash cinnamon

In blender, blend fruits and 1 dash cinnamon until creamy, adding

V2 cup spring or filtered water if necessary to make blending easier.

Basic Uncooked Pie Crust

1 cup shelled raw almonds

1 cup dried figs, unsoaked

Grind almonds and figs in a seed and nut mill or wheatgrass juicer.
Press into an oiled pie plate (use unrefined olive or corn oil), and
add one of the fillings listed in this section.

Carob Banana Pops

4 firm bananas, peeled

10 tablespoons carob powder
5-10 tablespoons spring or filtered water
Hippocrates Diet Recipes 143

Mix carob powder with 5-10 tablespoons of water warmed just

enough to dissolve the powder, to make a syrup. Stick a popsicle
stick into each banana, and dip each banana into the syrup. Wrap
popsicles in a piece of waxed paper and place them in the freezer
overnight or until fruit is frozen. Pops will stay fresh about 2 weeks
if they are kept covered in the freezer.

Coconut Banana Cream Pie

4 ripe bananas, peeled

1 cup grated coconut
Vi teaspoon natural vanilla extract
1 Basic Uncooked Pie Crust (see page 142)

Mash bananas. Stir in coconut and vanilla. Fill pie shell and place
pie in freezer for about 1 hour to set.

Fruit Cake

1 cup shelled raw almonds

1 cup hulled sunflower seeds
Vi cup raisins, unsoaked
Vi cup dried figs
V2 cup dried pitted apricots
V2 cup dried pineapple
V2 medium banana, peeled (about V2 cup slices)

Soak almonds and sunflower seeds overnight in IV2-2 cups (each)

spring or filtered water. Grind all ingredients together in a
wheatgrass juicer or food processor. Press into an oiled loaf pan to
form. Serve thinly sliced. Fruit Cake will keep in the refrigerator
for 1 day.
144 The Hippocrates Diet & Health Program

Fudge

1 cup dried figs, unsoaked

IV2 cups pitted dates
2 cups shelled almonds
1 cup shelled walnuts
V4 cup carob powder

Run fruit and nuts through a wheatgrass juicer or food processor,

making sure all are mashed well. Mix in carob powder and spread
batter in a shallow dish. Slice into squares and chill before serving.
In the refrigerator, fudge will keep for 2 days.

Ice Cream

8-10 bananas, peeled and then frozen

1 mango, peeled, cut, and frozen (optional)

Run frozen fruit through high-speed juicer and serve immediately.

Instead of bananas, you can blend frozen strawberries, blueberries,
mangoes, or peaches a little at a time with good results. Peel and
cut mangoes or peaches, and trim strawberries, before freezing
them. Frozen fruits will keep in the freezer for up to one month,
but ice cream will not keep.

Mango Pie

4 mangoes, peeled and chopped

V2 cup raisins, unsoaked
V2 cup shelled amonds, ground
1 avocado, peeled
Hippocrates Diet Recipes 145

Vi lemon, peeled
1 Basic Uncooked Pie Crust (see page 142)

Fill pie crust with mixture of mangoes, raisins, and almonds. Mash
avocado and lemon with fork and spread on as topping. If desired,
chill before serving.

Pecan Pie

1 cup shelled pecans

1 cup dried figs, ground
1 large ripe banana, mashed (about 1 cup)
xk teaspoon nutmeg
Vi teaspoon cinnamon
1 Basic Uncooked Pie Crust (see page 142)

Crush nuts, leaving a few whole for topping. Mix with ground figs,
mashed banana, and spices. Fill pie crust and top with whole
pecans. Chill for a few minutes before serving, if desired.

Snacks

These nutritious snacks will perk you up any time of day.

Sprouted Trail Mix

1 cup sprouted wheat

Vi cup raisins
Vi cup 1-day-old sunflower sprouts
Vi cup shelled raw almonds
Vi cup pine nuts
146 The Hippocrates Diet & Health Program

Vi cup dried apples, chopped

V2 cup dried pitted dates, chopped

Do not soak the fruits or nuts used in this recipe. Mix all
ingredients. This Trail Mix should remain fairly moist. Store it in a
glass jar in the refrigerator for up to 5 days.

Fruit and Nut Balls

1 cup pitted prunes

1 cup shelled walnuts
1 cup dried pitted pears
V2 teaspoon natural vanilla extract
shredded coconut

Grind prunes, walnuts, and pears in a food processor or wheatgrass

juicer until mixed well. Remove mixture and mix in vanilla by
hand. Roll into balls. Roll balls in coconut, and either chill or serve
immediately. Leftovers will keep for 2 days in the refrigerator.

Zucchini Chips

3 medium zucchini
V2 cup tamari (or enough to cover zucchini chips)

paprika

Slice zucchini V4-inch thick. Dip each slice in tamari (natural soy sauce)
and sprinkle with paprika. Dry on flat glass sheets or baker's trays
in sun, dehydrator, or low oven (under 120° F) until crispy. The
zucchini chips will take about 16 hours in the oven or 12 hours in
the dehydrator. (Times for sun-drying will vary.) Zucchini Chips
may be stored in plastic bags at room temperature. For variety, try
making chips from summer squash, carrots, tomato, or onion.
 11
The Hippocrates Diet
And Weight Loss

It's no fun being fat — no one knows that better than an obese
person. It is estimated that nearly two of every three adult
Americans are significantly overweight. And more than fifty
million Americans are either dieting or are contemplating diets.
We live in the mixed-up culture that worships slimness yet fosters
obesity.
Screen star idols and famous athletes are slim and loved. "Stay
slim!,/ screams the voice of society, "or risk being unwanted and
unloved, even by your number one fan — you!" On the other hand,
"You only go around once, why not grab for all the gusto you can.
Live it up!" says the media advertising blitz aimed at seducing you
to indulge once more in the "finery" of life — fattening food and
drink. Unfortunately, it is practically impossible to stay slim on the
kind of food that is served at restaurants and dinner parties. So we
find ourselves voluntarily enlisting in one of the most dangerous
wars in Western history, the war against fat.
For many Americans, the battle begins slowly. If out of the 2000
calories eaten per day, 40 of them are not burned and instead get
stored in the body as fat, an extra 14 pounds of weight will be
accumulated between the ages of 25 and 40. Theoretically, twenty
minutes of slow walking or ten minutes of brisk walking every day
could neutralize those extra calories. A change in food quality,
with more whole vegetables, fruits, sprouts, and greens, replacing
fattening foods such as butter, cheese, eggs, red meats, refined oils
and sugar — would also work. Keep in mind you would have to
start this preventive routine at twenty-five and continue it for life.

147
148 The Hippocrates Diet & Health Program

Obviously, not many people have practiced prevention and they

are suffering for it.
It is no secret to see who is winning and who is losing the
modern battle of the bulge, but why fight? Because being fat is
psychologically crippling and physically menacing. Dr. Louis M.
Orr, ex-president of the American Medical Association, was asked
in a newspaper interview, "Do you consider cancer as the greatest
threat we face?" He answered, "No. Cancer is the most dreaded
disease in the United States. But the greatest danger to the health of
the American people is obesity."
The medical consequences of obesity are not to be taken lightly.
According to the Senate Select Committee's report entitled Dietary
Goals For The U.S., fat people do not live as long as lean people do
and they are a lot less healthy while they are alive. Obesity
increases the risks of developing diabetes, heart disease, hyper-
tension, arteriosclerosis, gall bladder disease, and certain types of
cancer. It aggravates gouty arthritis, damages the liver, increases
the risk of hernias, and causes difficulty in pregnancy and
childbirth.
Putting more food into the body than is needed results in stress
to the heart and blood vessels. It slows blood and lymph
circulation and causes blood pressure to rise. If you are a man
between the ages of thirty-five and fifty, your chance of developing
heart disease increases by 30 percent for each ten pounds above
your ideal weight.

THE FAT INDUSTRY

The modern obesity epidemic has created a billion-dollar industry

to fight fat. Health salons and reducing spas net more than $220
million; over-the-counter diet pills net $54 million; and dietetic
foods more than $1 billion annually.
In bookstores, new diet books appear each week and sell
millions of copies, despite the fact that all too often the diets
themselves don't work, or have side effects that are worse than
extra weight. The fight against fat has also spawned many bizarre
and unnatural non-dietary medical techniques for treating the
obese, especially the massively obese.
The Hippocrates Diet And Weight Loss 149

Some obesity specialists now resort to methods such as jaw-

wiring, appetite-suppressant drugs, tying off part of the intestine,
and stomach-stapling. In general, the non-dietary and dietary
programs fail when the adherent returns to his former, fattening
lifestyle.
In the years to come, the fat industry will probably continue to
gain momentum. Most people play the diet yo-yo game, paying
hundreds of dollars each year and risking their health on fad diets
that allow them plenty of fattening foods, rather than following a
sensible dietary program like the Hippocrates Diet.

THE HIPPOCRATES DIET AND WEIGHT LOSS

The Hippocrates Diet is high in carbohydrates, rich in vitamins and

minerals, and low in fat, similar to the best working examples of
modern weight loss plans (an example is the Pritikin diet) . But the
Hippocrates Diet has one outstanding feature — enzymes. It is a
diet which is based on raw, clean and non-fattening foods, more so
than any other diet. Most diets, even the best ones, fail to get results
because of the absence of enzymes in them.
Cooked, enzymeless food is fattening, whereas the same amounts
of raw food are not. This is true for animals as well as people.
Modern farmers in the business of maximizing profit from farm
animals have found that it is not profitable to feed cows or hogs raw
potatoes because they "eat up the profits" — they don't get fat
enough. Cooked potatoes — despite the added expense of cooking —
produce fatter hogs and fatter profits. A similar thing happens to
laboratory rats. On the ordinary scientifically balanced but
enzymeless chow diet, lab rats put on weight at an alarming rate
and develop many degenerative diseases. On a raw diet similar to
the foods available in their natural environment, they maintain
normal weight and resist illness. The same is also true for house
pets. Modern pet food is enzymeless and causes obesity and a
variety of diseases in our pets.
Almost fifty years ago, the researchers Kohman, White, Eddy
and Sanborn, of Columbia University, used 1500 animals in an
experiment comparing canned food diets with home-cooked and
raw diets. The canned food was cooked at higher temperatures for
150 The Hippocrates Diet & Health Program

longer times than the home-cooked food. The canned food eaters
turned out to be the heavyweights, heading toward obesity
quickly, and the raw fooders were lightweights. The researchers
used the results to argue the increased absorbability of canned
over home-cooked and raw food, suggesting that food is more
nutritious after processing. It could also be argued that the raw
food eaters, while maintaining balanced and normal weight and
health, assimilated less food. But isn't the ideal function of food, to
maintain normal weight and health? If cooked food causes obesity,
aren't too many fat-inducing cooked calories being absorbed?
Judy Mazel, author of the popular book The Beverly Hills Diet,
argues that fat is caused by "indigestion" of low-grade fuel. "When
your body doesn't process food, doesn't digest it, that food turns
into fat," says Mazel. "Your body, like an automobile, can only run
on the fuel it's fed. If you put low-grade gasoline in a Rolls-Royce, it
will soon need to be towed." But isn't weight gain really more a
question of over-digestion and under-utilization of high-grade
(overly concentrated) fuel, due to a sedentary lifestyle, wrong food
choice and cooking? Mazel's answer is "conscious combining," a
pseudo-scientific regime of binges (she calls this phase of the diet
"open human") alternating with periods of "washing," "burning,"
"digesting" and "feeding" in which entire meals and days are
devoted to eating certain fruits, allegedly endowed with gobs of
enzymes. But on the whole, ripe fruits, except for bananas,
mangoes, and avocados, and to a lesser extent figs and grapes,
contain few active enzymes when compared with germinated
seeds, grains, beans, and nuts. The enzymes in unpalatable green
fruits such as pineapple and papaya are used by nature to ripen
the fruit, and are not produced for human consumption. By the
time these fruits are ripe, most of the enzymes in them have been
used up.

HIGH-PROTEIN DIETS

It is not my aim to discredit the popular diet plans and their

inventors, but I do feel that most of these diets are harmful to the
body. Especially questionable are the high-protein diets, including
the well-known Scarsdale, Atkins, and Stillman diets, although
The Hippocrates Diet And Weight Loss 151

there have been others. These diets are predicated on the

consumption of three times the normal amounts of lean beef and
chicken — all high in protein — and they are not safe.
The high protein intake induces ketosis, a state of hyperacidity
that is dangerous to the body. Toxic substances called ketones are
formed as a result of overconsumption of proteins and fats and
underconsumption of the carbohydrates needed to process fats.
Ketosis can also be created by faulty carbohydrate metabolism, as
is often the case in diabetics.
A high-protein diet stimulates dramatic, temporary weight loss.
Large amounts of water are lost from the body tissues shortly after
the diet is begun, as the body attempts to dilute the toxic
byproducts of the excess protein ingested. Then weight is lost quickly
with the elimination of the water and the toxins it carries out of the
body. A week or so into the diet, the dieter hits a plateau. And
when the diet is discontinued, the dieter gains weight rapidly. In
Dr. Atkin's own words, "I concede that the worst feature about this
diet is the rapidity with which you gain if you abandon it." But is it
really the "worst" feature of the diet?
High-protein or liquid protein diets can cause kidney damage
through ketosis; may bring on gout; may increase cholesterol and
triglyceride levels, stressing the heart; may damage the liver; can
cause constipation due to the excessive use of fiber-poor animal
foods; can wash minerals and vitamins out of the body, causing
tiredness, bone damage, and tooth decay; and increase the risk of
certain types of cancer. Avoid them.

FASTING AND WEIGHT LOSS

Another popular weight loss scheme is fasting. Over the centuries,

fasting has been used with reported success in treating a number of
problems. For modern people and for weight loss, however, I
believe it is dangerous and counterproductive. What we need
today is nourishment and enzymes, not starvation. With the kinds
of deficiencies many people are faced with today, prolonged
fasting (taking nothing but water) if used widely, would probably
result in more deaths than liquid protein diets. Without a steady
supply of glucose from carbohydrates, the body turns to its own
152 The Hippocrates Diet & Health Program

protein and fat to meet its energy needs. Protein is borrowed from
tissues, muscles and organs, converted into glucose, and burned
for fuel. By the end of a long fast, huge amounts of protein along
with smaller quantities of fat, have been used by the faster's body
for energy. The result can be a total weakening of the faster's
organs and body tissues — damage that may take years to rebuild,
and even then only if the maintenance diet used is adequate in
vitamins, minerals, proteins, and enzymes for assimilation and
carbohydrates for energy. Furthermore, after a fast, the body is
more prone to weight gain due to its weakened condition.
The faster, like the high-protein dieter, alternates between his
normal diet and "doing time/' whether the "sentence" is eating lots
of chicken or meat or fasting. But why bother fasting when a month
of it may leave you only a few pounds lighter than a month of
eating as much of the low-calorie Hippocrates Diet foods as you
desire?

EXERCISE AND WEIGHT LOSS

Let's look at one more approach to weight loss that is popular

today — exercise. Years ago, most people had to walk long distances
to work and then do hard physical labor for hours each day. In the
home, all sorts of chores were performed by hand which are done
by machines today. Both men and women ate a diet which
provided the majority of its calories from vegetables, grains, and
fruits, with smaller quantities of animal foods. It's true today, as it
was then, that those who work hard physically or exercise
regularly, enjoy better health and a longer life. It is not true,
however, that exercise is a substitute for a healthy diet.
Athletes and avid exercisers are still vulnerable to degenerative
diseases and obesity. They enjoy better health and longer life than
non-athletes because they fail to neglect only one important aspect
of health, instead of two.
As a means of weight loss, exercise alone has not proven to be as
effective as it is when combined with a sound weight loss diet, and
it may be dangerous. Overweight people, especially heavyweights,
are prime candidates for heart attacks produced by a prolonged,
stressful exercise program. The excess fat on the body of a runner
The Hippocrates Diet And Weight Loss 153

can work against the bones of his feet and back, making him
accident-prone. If excess calories and wrong foods continue to
stream into the body, even the ardent exerciser will hardly lose any
weight. Chances are he will give up in time, due to lack of results
for the amount of time spent.
When combined with the Hippocrates Diet, however, even light
exercise like a brisk walk lasting one hour will help shed pounds. A
brisk walk will burn 5.2 calories per minute, a total of 312 calories
for an hour's walk. This is almost half the calories of a normal meal.
At a more leisurely pace, 2.9 calories are used up each minute, for a
total of 174 every hour. Exercise is indeed the dieter's best friend,
not just because it burns calories, but also because physiologically,
it is the fastest way to change metabolism, to cause a shift in the
amount of food that is converted to energy rather than to fat. To
convert food, and stored fat, to energy, we need the oxygen
derived from exercise. Without it we feel tired and lazy because we
cannot produce enough energy.
A half hour or more of brisk walking also stimulates the
secretion of epinephrine (adrenalin), which helps to suppress the
appetite. Jean Mayer, a renowned nutritionist, has shown how
exercise such as walking actually reduces the need for food.
Conversely, activity below a certain level increases this need.
Whether you are overweight or not, it is a good habit to walk for an
hour once or twice every day.

WHY WE GET FAT

As many causes have been offered for the problem of overweight

as there are specialists, but the success of the Hippocrates Diet
indicates that overeating of the wrong foods and underactivity are
by far the most common causes. The change in the modern food
supply (over the last one hundred years) is dramatic. The diet we
eat today is high in fat, which has twice as many calories as proteins
or carbohydrates. Simultaneously, processing has removed the
low-calorie fiber and bulk from most foods — extracting the high-
calorie parts of the plant for use as food. What is left is unbalanced,
condensed, and fattening food — and an upsurge in obesity.
154 The Hippocrates Diet & Health Program

Yet the explanation that food and underactivity are to blame for
the epidemic of obesity seems too simple, and for some reason
unacceptable on a mass basis. Instead, many of us chase our tails —
along with many experts who are lost in the jungle of extremely
complicated physiological and psychological theories.
Some physiologists have argued that the thyroid is underactive
in obese patients, using studies comparing people living inland
with those by the sea (the former are more often iodine-deficient)
to support their hypothesis. But throughout the entire United
States, salt is iodized, and the fact is, hypothyroidism as a cause of
weight gain is rare and can be treated easily. Other specialists have
argued that the pituitary gland in fat people is abnormal, and that
overweight people, failing to respond to the body's signals that
hunger is abated, continue to eat. In rare cases, this may be true.
However, for most of us, it is probably not.
Another theory is that the pattern of obesity is set in infancy —
that an overfed baby is doomed to be a "fattie" for life. Dr. Jules
Hirsh and his associates at Rockefeller University and Dr. Jerome
Knitte of the National Institute of Health, among others, have
measured the number and density of fat cells in infants in the first
few months of life. Their results indicate that both the increase in
the number of fat cells and their density in infants increase the risk
of obesity in later life. Most people who have been fat since birth,
however, have a normal number of fat cells, but an abnormal
amount of fat in them. If you are one of these, you can easily
achieve normal weight. There are rare cases of childhood obesity
in which children become obese at an early age and have too many
fat cells, but even this condition will eventually respond favorably
to diet and exercise.
On the psychological side of weight loss, it has become "in" to
treat obesity as a mental disturbance. But it's the old question of
which came first, the chicken or the egg? Is it psychological trauma
that begets obesity, or does obesity result in a lack of energy
(laziness) and a poor self-image? Sure, there are rare cases where
individuals have pathological food-related compulsions — but most
fat people don't.
For all the emotionally charged causes (excuses) there are
probably just as many factors that are overlooked, but the bottom
line is this — we eat too much enzymeless, high-calorie, and
The Hippocrates Diet And Weight Loss 155

fiberless food, and not enough uncooked, unprocessed whole

fruits, raw vegetables, sprouts, greens, and grains. Processed foods
are too dense in calories. If you use them, you can eat more calories
at one sitting than is good for you, without realizing it. It takes thirty
ears of corn to make the oil needed to fry an average serving of
french fries. Two pounds of beets are needed to produce the sugar
that flavors the fruit pie and soft drink in a typical fast-food meal.
These items, and other over-refined and concentrated foods have
less fiber to fill up space in your stomach than do foods in their
whole state. You can eat more processed foods than whole foods
(and get their extra calories) and still feel less full. Eating a balance
of lower and higher-calorie whole living foods, you cannot fit
enough food in your stomach in three satisfying meals to get fat!
It's that simple.

HELPFUL WEIGHT LOSS IDEAS

At the Institute, I have worked with thousands of overweight

people, nearly all of whom have had immediate weight reductions
on the Hippocrates Diet. I am convinced that raw calories from
uncooked foods are the key. Most of the raw fruits and vegetables
used in salads are low-calorie foods. They do contain a marginal
amount of enzymes, but are most important as rich sources of
vitamins and minerals. A mistake that some people make is to eat
plenty of low-calorie salads, but then turn to cooked foods to get the
bulk of their calories. For best results, the maj ority of the calories in
your diet should come from raw foods.
When trying to lose weight on the Hippocrates Diet, it is good to
use some high-calorie raw foods like bananas, figs, grapes,
avocadoes, sprouted grains, seeds, and nuts (and recipes made
from them) each day. These foods are richly nourishing; they will
fill you up, but not out. They will also supply you with plenty of
energy.
These foods are also rich in enzymes for their efficient and total
digestion in your body. The food enzymes in the Hippocrates Diet
attack stores of fat and unwanted tissue, breaking them down cell
by cell and eliminating them. As I discussed in Chapter 3, only
enzymes can do the work of breaking up fat cells and eliminating
156 The Hippocrates Diet & Health Program

their excesses. Raw foods and juices require less digestive juices
from inside your body than do cooked foods. This allows your
body's internal "house cleaning crew" to use all of its enzyme
strength to break down and eliminate unwanted fat cells. This
enyme strength is tied up by the digestive system of the cooked-
food eater and is unable to help break down the excess fat unless
the dieter literally starves himself. So on the Hippocrates Diet you
can eat raw, fresh foods to your heart's content, and still lose
weight safely and surely.
In order to maximize your weight loss, you can periodically eat
mostly low-calorie raw foods, especially sprouts, greens, and cut
vegetables in salads, with plenty of green drinks besides. A week
every month will be often enough. But for the other three weeks of
the month, follow the standard Hippocrates Diet, using all the
different foods and food groups, including those higher in calories.
The higher-calorie raw foods listed will be more satisfying and will
add weight back if you find yourself getting too thin. In general, eat
higher-calorie food to feel satisfied.
If you are overweight, with activity and walking each day, you
should easily drop one to three pounds a week if you stick to the
diet. Don't try to lose weight too rapidly, though. Shedding pounds
too quickly can lead to loss of muscle and body protein, dehydration,
acidosis, menstrual troubles, back pains, and hypoglycemia (low
blood sugar). Eat! For breakfast have grain cereal, watermelon,
dried prunes, or seed milk. At lunch eat a big salad with all kinds of
sprouts, a seed, avocado or vegetable dressing, a handful of
sprouted almonds and some basic bread with avocado spread. For
dinner try soup, grain crisps, vegetable loaf, and occasionally, a
piece of raw fruit pie. There's no need to make dieting a drag and
starve yourself, when all it takes is a little creativity, time and effort
to really enjoy your new diet.
Be sure to study Chapter 4 on cleansing the body. Remember, if
all the doors are closed and you begin sweeping up the excesses in
your body, you may feel rotten, and its nobody's fault but your own
for letting yourself get that way in the first place. By keeping the
eliminative channels open you will help make the diet a breeze,
and you will gain more energy as you go without a bad day. Well,
few bad days, anyway. There is bound to be a day or two when you
feel famished and go off the diet.
The Hippocrates Diet And Weight Loss 157

If you do eat other foods or go out to eat, the next section should
help you decide which foods to choose and why.

AT HOME, TRAVELING, AND EATING OUT

The content of this book, as you now know, is important to all of us.
But it is "dead," like the pages it is printed on, if not put to use — just
another academic exercise. It's not easy to make all the changes I
recommend overnight, and it may not be healthy either. Unless, of
course, you are fighting for your life against a chronic illness, and
you must change quickly of necessity, a slower, more gradual
change will be easier and better. Even so, only a thorough
knowledge of the program and an unfailing desire to be healthier
will help you stay on it, especially when cooking for the family,
traveling or eating out.
Throughout this book, I have given numerous reasons and
examples why the Hippocrates Diet works; why it is worth the
effort to make it work for you; and what it will do. But nowhere
have I mentioned how it will affect those around you — your family
and close friends, and their opinion of your lifestyle.
Because you may be a little ahead of your time concerning diet
and health, you can expect to make some of them feel a bit
uncomfortable, especially at dinners and social or family gatherings.
Not because you will be spouting out the theory of diet and health
to your uncles, aunts, and friends, but simply because you will be
practicing a healthy lifestyle. When the appetizers come around
you might pass up Dotty 's best crabmeat mushrooms or "pigs in a
blanket," in favor of a plain carrot stick. When cocktails are served
you may opt for straight tomato juice. During the main course you
may eat vegetables and salad and no meat. Of course, all of this will
arouse suspicion and sooner or later, you will allay all doubts by
telling the others you are on a new diet.
Relieved, your friends will probably relate a few of their diet
experiments — or stories of others they know who have had
them — and they may even inquire about the diet you are on.
Heaven forbid if you are already on the thin side! They might think
you are too preoccupied with dieting, or even anorexic.
158 The Hippocrates Diet & Health Program

There is little doubt that occasionally a situation such as this one

will present itself. And there are at least two ways to handle it. You
can try to forget all that you know and pretend you eat just like
everyone else, thus avoiding any uneasiness, or you can be
yourself and make plans to notify people beforehand that you are
on a special diet and would also like to bring something to eat with
you. If you choose the first option after your body has been
cleansed, it may not respond too well to the old foods and
combinations of them. But for most people who are healthy to
begin with, if they eat small amounts, nothing drastic will occur. It's
what you eat every day that determines your level of health, not
what is eaten on occasion.
Being yourself — doing your own thing — has great advantages. If
your interest is in staying healthy and youthful, what's wrong with
that? As long as dieters do not become dogmatic, experience has
showed me that friends and relatives will learn from their example.
Diet and health are "in," and the "laissez-faire" attitude toward
health is on its way out. Self-responsibility in matters of health is
now a strength and not a weakness. Openminded people will
support you, listen to you, and may even try to practice a little of
what you have to say. And the support you receive from interested
friends and relatives will be invaluable to your emotional well-
being.
Support from loving family members and children is wonderful,
too. However, sometimes the changes are too great for your
children or spouse to manage all at once. You need to take a patient
and understanding approach. Asking them to try an occasional
dish or to eat more vegetables may be a good start. You may even
try putting out salad at every meal so they may eat some or not, as
they desire. Certainly, removing foods containing additives and
replacing them with comparable substitutes will cause little stir
and may even be an interesting change. If your family rebels
against anything you do, you may have tried too hard and, out of
your love, pushed them temporarily in the opposite direction. But
don't worry, they'll come around in time.
Occasionally, individuals will show up at the Institute who have
been forced by a caring relative to come. From the first day (and
sometimes to the last) they struggle and fight the simple ideas
being lived and shared by the teachers and the guests. Enemas are
The Hippocrates Diet And Weight Loss 159

"out of the question." Wheatgrass juice tastes "vile." The food

doesn't fill them up — they wish they were home. No matter how
much love and support the other students and staff show them, it is
all "just so much bull."
For the most part, change hurts. It adds to the unpredictability
and "human-ness" most of us fear. It presents new challenges and
ideas we are unfamiliar with and demands a great deal of our
energy when we must cope with it. And yet, though we often fight
change to the end, it is inevitable and predictable because —
everything is constantly changing. So why not stop fighting it and
losing energy to it — and begin to accept, learn, and grow from it, as
a tree learns to grow through a crack in the sidewalk rather than
attempting to grow through the sidewalk itself.
It is obvious that some people we know are just not ready or
willing to change, even if faced with the thought of a horrible
disease. In such cases, I have found nothing more powerful then a
good example — my own healthy lifestyle. Other people can see
my energy and enthusiasm; my joy for living is never concealed,
and there is a certain sparkle in my eyes. And so, in time, other
people may let their guard down and begin making jokes about
your peculiarities in eating. A few weeks later you may hear them
telling friends what you have been hinting at all along. Soon after
that, they might be seen secretively practicing a few health habits:
avoiding fried foods; drinking less alcohol; eating more vegetables,
fruits and salads; eating less meat and fatty cheeses; and refraining
from late-night eating.
Who knows, the next time you come over, they may be serving
an almost vegetarian meal for you and your family or other friends
who are also beginning to adopt a healthier diet!

Traveling and Dining Out

Dining out with friends or while traveling will present new

challenges also. Instead of frequenting the "old familiar" steak
house or fast food establishment, you may choose to look for a
good ethnic restaurant where salads and vegetarian dishes are
available. At Italian restaurants, pasta, tomato sauce, vegetables
and salad are available. Steamed vegetables and rice — ask for them
160 The Hippocrates Diet & Health Program

without MSG (monosodium glutamate), please — are a good choice

at a Chinese restaurant. Greek or other Mediterranian restaurants
generally serve good salads and some vegetarian dishes. If you are
satisfied with a good salad, you may find a soup and salad
restaurant with a salad bar locally. In many cities, natural food
restaurants are beginning to catch on. You can usually order a
variety of salads, soups, and vegetables dishes at these.
If you are creative and bold enough to ask for what you want, in
most cases, your meal will exceed your expectations. After all, you
are paying for it. So be yourself and ask for what you want; without
cheese; no oil; meatless; dressing on the side; steamed instead of
fried, and so on.
When on the road, you may not always want to eat out. If you
bring a small cutting board, bowls, forks and a small cooler chest
with refreezable ice blocks (they can be placed in motel ice chests
or freezers at night), you won't have to. You can make salads;
sandwiches for the kids from raw vegetables, cheese, tomatoes,
and whole wheat pocket bread; desserts from fruits and yogurt-
snacks ranging from trail mix to carrot and celery sticks; and you
can even grow sprouts in special travel sprout bags or jars. If you
are going by car, most of what you need will be easy to bring along,
and you may only need to stop occasionally at local produce stands
or health food stores. If you are traveling by air, a sharp knife, forks,
spoons, and a few dried seeds, nuts, and fruits for sprouting and
eating will probably do. You can usually obtain plates and glasses
wherever you are. You can soak seeds, nuts, and dried fruits in a
glass with water overnight for breakfast the next day. In another
glass, soak seeds to sprout in a sprout bag which you can hang in
the shower or place inside a plastic bag in your car.
If you feel you need juice each day, you can bring along a fine
grater and grate the vegetables or fruits and then squeeze the pulp
and liquid through a sprout bag or cheesecloth. This will not work
with wheatgrass, however, and if you cannot bring a hand juicer
with you (most wheatgrass juicers can be operated either with a
motor or by hand), the next best thing is a small meat grinder and a
cheesecloth or strainer to press the juice from the grass.
If you plan to be on the road for an extended period, it is best to
prepare ahead of time and experiment with sprout bags and travel
accessories before you go. It also wouldn't hurt to contact one of
The Hippocrates Diet And Weight Loss 161

the major vegetarian magazines such as Vegetarian Times or the

EastWest Journal for a list of health and natural foods stores along
your route. If you do happen to leave home totally unprepared,
you can always ask people along the way where you can find what
you need. If you go out of your way a bit to find alternatives, you
will probably wind up meeting other people interested in health
and getting some tasty vegetarian meals. When you arrive home,
you will feel all the better for your efforts.
Remember, it's not what you eat occasionally that determines
your level of health — it's what you eat every day that counts.
 Epilogue

JOIN THE HIPPOCRATES DIET REVOLUTION

The Hippocrates Diet is indeed a revolution in diet, one which is

needed desperately by people everywhere who have lost their
sense of direction in matters of health. For years I have brought it to
people all over the world, many of whom were suffering from
depression or illness. The response has always been the same no
matter where I present it — an eager "when can I begin?" Of course,
some changes have to be made in your kitchen, your schedule, and
perhaps most importantly, in your mind, before you can begin. But
all of these changes add to the excitement and promise of what this
journey to better health can bring.
Did you ever feel that you are missing something that you are
having trouble pinpointing? At one time in my life I discovered that
I was missing the vital live nutrients in raw foods, especially
greens, green juices, Rejuvelac, sprouts, and wheatgrass. When I
first noticed the power and energy they gave me, the way they
balanced my body and banished a number of health problems I
had, I knew I had made a discovery more powerful than all the
medicines and other nutritional methods I had tried. Moreover, for
the first time in my life I could amost completely control my diet
and my health. It didn't happen overnight, of course, but as I
became more sensitive, due to the cleansing nature of the diet and
eliminative aids, a whole new sense of health and security came to me.
Have you ever felt completely in control of your health; clear
and clean inside, full of energy, awake, confident, and relaxed? I

163
164 The Hippocrates Diet & Health Program

can't promise that you ever will, but I do know that you can if you
want to. As I mentioned in the very first chapter, all it takes is desire
and a little effort — the diet and other health practices I recommend
will take care of the rest.
If you are ready to escape the feelings of dependance and
uncertainty you may have about your health; or if you are tired of
learning to live with health problems, a lower-than-normal level of
energy, or extra weight, give the Hippocrates Diet a try. If after a
month you are not feeling 100 percent better, if you haven't lost
that extra five to ten pounds, or if your energy level hasn't
improved, go back and reread this book carefully. It is so different
from your old way of life that you must first be sure to understand
how it works and then follow my instructions properly. Otherwise
your results will be mediocre at best.
I have tried my best to present the Hippocrates Diet and health
program as clearly and simply as possible in this book. However, I
know that it is not the same as being there with you in your kitchen
to help you step by step. If you do have questions about the
Hippocrates Diet that aren't answered in this book, or if after a
second reading you are still having problems, call or write the
Hippocrates Health Institute in Boston. Even better, make a
reservation to come and learn the Hippocrates program first-hand
with others who have come to do the same.
From the mountains of correspondence we receive, I know that
nearly everyone who attends the Institute's two-week program
finds it easy to stay on the diet almost entirely. Probably the most
important reason is that they have practiced growing and preparing
sprouts, greens, juices, Rejuvelac, and wheatgrass — all essential
components of the diet.
The Hippocrates Diet is not a fruits, vegetables, and nuts diet. If
you have read this far and think it is, reread this book from cover to
cover; you have missed the essence of what I am saying. Sprouts,
buckwheat and sunflower greens, Rejuvelac, fermented seed
preparations, green drinks, fresh juices and wheatgrass are the
foods that separate the Hippocrates Diet from any other ever
proposed. Whereas fruits, vegetables, and nuts are important to
the diet, they are incomplete by themselves.
The Hippocrates program is also incomplete unless you make
an effort to exercise regularly, stretch, walk, breathe good air, get
Epilogue 165

some sun, relax, spend time with good people, think positive
thoughts, and do all the other little things that add up to a healthy
lifestyle.
Before too long we will realize as a civilization what you have
learned as an individual: your health is what you make of it.
Everything you do and think either adds to the vitality, energy and
spirit you possess or takes away from it. If you continually add to
your lot, you will reap something much more precious than gold —
you will reap perfect health and the peace of mind that ac-
companies it.
166 The Hippocrates Diet & Health Program

Appendix A

DAILY NUTRITIONAL NEEDS AND HOW

THE HIPPOCRATES DIET MEETS (OR EXCEEDS) THEM

The proper quantity and quality of vitamins and minerals is

essential to good health, especially when you are combating
illness. Since all of the foods eaten in the Hippocrates Diet are
uncooked, their full vitamin and mineral values are available to the
body.
I have included a chart entitled Essential Vitamins and Minerals —
and What They Do. In this chart, you will see the amount of each
nutrient needed according to the recommended daily allowance
(RDA) established by the U.S. government in 1980. The values
given are for adult males (those for adult females are slightly
lower). Alongside the RDAs you will find the estimated values of
each nutrient supplied daily by the Hippocrates Diet. The Hip-
pocrates Diet provides an adult with more than two times the RDA
for almost every nutrient.
Following the Vitamin and Mineral chart I have included an
Estimated Nutritional Analysis of A Typical Hippocrates Diet Menu,
based on the United States Department of Agriculture (USDA)
Handbook #8. A summary of the totals is included, indicating that
the Hippocrates Diet contains more than six times the Vitamin C,
two times the B-complex vitamins, ten times more Vitamin A,
seven times more iron, five times the phosphorous, and two times
Appendix A 167

the calcium of the RDAs. It also supplies nearly twice the protein
with less than half the fat of the average American diet.
To increase or decrease the caloric value of the Hippocrates Diet,
simply adjust your intake of the foods higher in calories. For
example, to gain weight you can eat more breads, dried fruits, seed
cheese, avocados, nuts, and bananas. To lose weight you can
emphasize fresh vegetables, sprouts, leafy greens, juices, and
certain fresh fruits.
Regardless of your aim it is important to use the green drinks. A
glance at the Typical Menu chart reveals they are the most
concentrated source of vitamins and minerals. In fact, green drinks
are superior to many supplements because the nutrients they contain
are chelated by nature. That is, they are found bound to other
nutrients, exactly the way we have been getting our nutrients since
time began. Supplemental vitamins and minerals, on the other
hand, are a recent human invention and can create chaos in the
body, especially when self-administered in larger doses than those
found in foods themselves.
Indeed, the Hippocrates Diet provides super nutrition, safely,
and at half the expense of other diets, including the one eaten by
most Americans. As added protection we at the Institute also juice
and drink wheatgrass juice, which I purposely haven't added to the
charts (for a description of its nutrients see Chapter 8).
Some people mistakenly believe that wheatgrass by itself makes
the Hippocrates Diet work. They continue to eat too much poor-
quality food, thinking that the wheatgrass will balance it for them.
This is not the case. By itself, wheatgrass will not work miracles;
combined with the diet, however, it has been shown to be highly
effective in cleansing the body and balancing overall health.
Following the Typical Menu chart, I have also included a handy
Composition of Foods chart for easy reference to many of the foods
commonly eaten on the diet.
168 The Hippocrates Diet & Health Program

ESSENTIAL VITAMINS AND MINERALS—

AND WHAT THEY DO

Estimated
Vitamins RDA
& Minerals Food Sources Function in Body Hippocrates
Diet Value t
A alfalfa sprouts Aids normal growth, (adult
5000 )*
1. U.
(carotene) reproduction, and 50,000 1. U.
apricots
carrots development. 30,000-
dandelion greens Aids skin, teeth,
kale mucous membranes,
leafy greens and eyesight.
orange and yellow Maintains resistance
to infection.
vegetables
tomatoes
peaches
B, wheatgrass

1.2-2.0mg. 2.1-4.7mg.
alfalfa sprouts Aids assimilation
(thiamine) bean sprouts of starches
citrus fruits and sugars; builds
grain sprouts
leafy greens appetite and
energy. Aids
nuts
digestion,
the heart,
pine nuts seeds
sunflower and the liver.
B2 vegetables

1.6-2.6 mg. 2.7-3.97 mg.

alfalfa sprouts Improves
(riboflavin) almonds resistance to
kelp
bananas disease. Aids
citrus fruits normal growth
and development.
leafy greens Improves skin
mushrooms and eyesight.
tomatoes
soy sprouts
sprouted beans
and grains
B12 3-5 meg. 5 meg.
bean sprouts Prevents nerve
dulse cell degeneration.
wheatgrass Aids formation of
red blood cells.
 169
Appendix A

ESSENTIAL VITAMINS AND MINERALS, continued

Estimated
Vitamins RDA
& Minerals Food Sources Function in Body Hippocrates
Diet Value +
kelp 12-20 mg. 26-32.5 mg.
Niacin alfalfa sprouts Aids mental (adult)*
(aB health and
vitamin) nervous system.
leaf\- greens
pine Helps maintain
sesamenutsseeds
sprouted beans appetite health.
adrenal and
and grains
sunflower seeds
tomatoes
75-100 mg
C cherries 300-418.8 mg.
Aids growth and
(ascorbic fruits development.
acid) kale Maintains tissues,
leafy greens joints, ligaments,
melons teeth, and gums.
oranges and Promotes healing
other citrus and resistance
fruits to infection.
parsley
red peppers
sprouts
tomatoes
wheatgrass

D almonds Promotes normal 400 1.U. 400 1.U.

coconuts formation of
sunflower seeds strong bones and
sunlight teeth.
10-30 mg. 20-45 mg.
E beets
celery Aids reproduction,
the heart, and the
leafv greens utilization of
nuts and seeds fatty acids.
oils
sprouted grains
wheatgrass

K alfalfa sprouts Aids blood

leafy greens coagulation.
sprouted grains Decreases risk of
hemorrhage in

pregnancy.
170 The Hippocrates Diet & Health Program

ESSENTIAL VITAMINS AND MINERALS, continued

Estimated
Vitamins RDA
& Minerals Food Sources Function in Body Hippocrates
Diet Value +
800 mg.
Calcium almonds Builds healthy 1500-2072 mg.
(adult)*
dandelion greens bones and teeth.
dulse Helps blood clot.
kelp
filberts
Regulates
heartbeat and
kale
mineral balance.
leafy greens
nuts
parsley
sesame seeds
and sprouts
sprouts
watercress
wheatgrass

Chlorine avocados trace trace

celery Aids digestion
kelp and elimination.
kale Sustains normal
heart activity.
lettuce
radishes
red cabbage

spinach
tomatoes
kelp .7mg.
Iodine dulse Stimulates thyroid
gland, which
leafy greens regulates rate of
wheatgrass
digestion.
Important for
growth and
development.
10 mg.
40-72.6 mg.
Iron bean sprouts
dulse Helps form
hemoglobin and
kelp (dried
fruits
and fresh) Aids oxygen
myoglobin.
transport to
leafy greens cells and
lentil sprouts prevents anemia.
nuts
seeds
Appendix A ;~:

ESSENTIAL VITAMINS AND MINERALS, continued

Estimated
Vitamins RDA
& Minerals Food Sources Function in Body ladultr Hippocrates
Diet Value +
800 mg.
Phosphorus bean sprouts Builds and 2500-4186 mg.
:'keru:: s maintains bones,
lp
teeth, hair, and
nervous tissue.
nuts -:s cells in

pumpkin and absorbing fats and

squash seeds carbohydrates.
sesame seeds
and sprouts
sprouted grains
sunflower seeds
and sprouts
wheatgr

Potassium bananas Maintains mineral

bean sprouts r = l = r;-r5rJ
weight.
:;::::_-rr-j::-
Z-.-2 -r Tones muscles.
:j^t Aids disposition,
fruits promotes beauty.
leafy greens
nuts
wheatgrass

Sodium ; - r ;- r ; r j -
celery
speeds elimination
cucumbers
kelp of carbon dioxide,
and regulates
_:_ —
body fluids and
olives heart action.
sesame seeds
and sprouts
sprouts
watercress

Abbreviations used in the above table:

LU. — International Units
mg. -mOli prams

* RD As: the figures used are adapted from the RDAs established for adult males by the U.S. Food and
Drug Administration in 1980.
t Estimated nutritional content of the Hippocrates Diet (for one person, for one day) is based on
USD A Composition of Foods Handbook No. 8.
172 The Hippocrates Diet & Health Program

ESTIMATED NUTRITIONAL ANALYSIS

OF A TYPICAL HIPPOCRATES DIET MENU

T3
<3

Measurement Units Grams

.2
Sprouted wheat 1 V2 cups
cereal 198 5
35.2
Banana V23Amedium
cup .7 .1 13.2
51
Sprouted 100 1.4
almond milk 6
V4CUp 2.7
Raisins 120 1 .1
1.6 32
Green drink 8 ounces 15.6 40.3
197 18
1 serving 5.6
Hippocrates salad V2 cup 80 1.2
285 7.9
Seed dressing 13.2
5.9
90 4.3
6 crisps .3 24
Grain crisps
29
4.8
Carrot juice 8 ounces 53 .7

Cauliflower loaf 1 Vi cups 17.2 11.7

209
36.6
18
1 serving
Hippocrates salad 5.6 1.2
80
V2 cup
Avocado-tomato
dressing 200 11
16.6
3.2
Basic bread 2 slices 150 .5
6.1 34
Rejuvelac 8 ounces 12.3
with honey 2 tablespoons 221 1.2 trace

TOTALS 2033 53.3 312.9

78.9

* (seep. 174)
 173
Appendix A

n
OB
a-
o — 'w — ~
c .S c to
BE
Z « .2 ««g x<g .5a
is
>S > * z >3eft
•tS

PL
Milligrams I.U. Milligrams

29.1 190 2.4 680 120 0 .1 trace .1 14

.5 115 .03 .04
5 5.5 .4 220 .4 6

73 139 1.5 .15

7 101 0 .07 1.1 2.1

25 40 1.5 .05
11 300 7 .04 .2 .5
4.2
536.5 1370.5 23.1 140.5 6556 1.36 .82 65
3970
.33 1.9
160.1 101 1006 .32
3.4 60.2 9056.2 82.1
.8 184 .23
84.7 103 1.2 trace .1 1.9 3

48 1.6 1.5 145 trace .18 1.6

142 .06 trace

162 141 229 1400 19460 .22 .21 53

2.2
40 .51 5.4
4.6
138 215 5.2 10.6 878 .32 9

1006 .33
160.1 101 3.4 60.2 9056.2 .32 1.9 82.1

69 2.3
23 1.1 7 848 1190 .17
.24
37
191 2.1 2.6 239 trace .37 .12 2.1
62 trace

.5 10 trace .09
29 7.9 trace .7 trace
64
1535.5 2815.9 49.5 1220.9 10481 45480.4 28.3
3.60 3.17 353.8
174 The Hippocrates Diet & Health Program

SUMMARY-
TYPICAL HIPPOCRATES DIET MENU
TOTALS COMPARED TO THE 1980 RDAs

13

o Cfi ++
I
U
I U

Measurement Units Grams

Hippocrates Diet all 2033 78.9 53.3

312.9
Totals*

U.S. RDAs + —
Males 2381 56
ages 23-50
U.S. RDAs + 1565 —
Females 44 —
ages 23-50

Note: a dash means that there is no official RDA for that nutrient.
Sources:
* Handbook
Estimated No. nutritional
8. content of the Hippocrates Diet is based on USD A Composition of Foods
t The figures used were established by the U.S. Food and Drug Administration in 1980.
% Data on American calorie intake is from USD A Nationwide Food Comparison Survey, 1977-78, is-
sued by the United States Department of Agriculture.
 175
Appendix A

pa «; ea .a u «
.aa •-
a .ac ,2
> c •s.c
c .a

1 .2 a:>IIra
.a. j=
> - i '§
Z >|l*-
— a* *

Milligrams I.U. Milligrams

1535.5 2815.9 49.5 1220.9 3.60 3.17 28.3 353.8

10481 45480.4

800 800 10 — — 5000 1.4 1.6 18 60

— 1.0 1.2 13 60
800 800 10 — 5000
176 The Hippocrates Diet & Health Program

COMPOSITION OF FOODS,
100 GRAMS, EDIBLE PORTIONS, 3Vi OZ.

Mg
Mg
T3

o
J5
o
o
JS
U On

Measurement Units Grams Grams Grams

Almonds 18.6 54.2.6 19.5 234 10

504
.2 14.5 7
Apples 23
1.0 2 12.8 17
Apricots
2.5 .2 5.0 22
Asparagus 10
6.3
Avocados 2.1 16.4 42
26
62
Bananas 1.1 .2 22.2 168
Barley 1.0 78.8 189
8.2
24.2 1.3 118 340
Beans (Mung) 60.3
Beans (Green) 1.9 2 7.1 56 44
Beans (Mung sprouts) 3.8 19
16 64
.2 6.6
9.9
Beet (Red) 1.6 .3
.1 33
4.6 119
Beet (Greens) 2.2 40
Blackberries 1.2 .9 12.9 15 19
13
.5
Blueberries .7 15.3 32
29
Cabbage 1.3 .2 49
5.4
Carrots 1.1 .2 25 36
9.7
Cauliflower 2.7 .2 37 56
5.2 28
Celery .9 .1
.3 3.9
4.6
Chard (Swiss) 2.4 39
88 39
Cherries (Sweet) 1.3 .3
.3 17.4
Chives 1.8 5.8 22 19
44
4.8 7.5 250
69
Collards .8
Corn (Sweet) 3.5 1.0 22.1 3 82
111
 177
Appendix A

•si Mg Mg

Mg
u

Mg •I-
1 I
£ Mm

Mg
Mg CO "aJ" > B .5 8
Mg
I.U.

4.7 4 773 0 .24 .92 3.5.1 trace

110 90 .03 .02
.3 1 .6 4
.5 1 281 2700 .03 .04 10
278 .18 1.5
1.0 2 900 .20
.6 290 1.6 33
14
4 604 .11 .20 10
.7 1 370 190 .05 .06 .7
2.0 3 160 0 .12 .05 0
2.6
3.1
7.7 6 1028 80 .38 .21 —
.5
.8
.8 7 243 600 .08 .11 19
20 .13
1.3 5 223 .13 19
10
.7 60 335 20 .03 .05 .4
3.3 130 570 6100 .10 .22 .4
.9 1 170 200 .03 .04 .4 30
21
100 .03 .06
1.0 1 81 .5
.3 14
20 233 130 .05 .05
.4 .6 47
11000
.06 .05
.7 47 341 788
1.1 13 295 60 .11 .10 .7
.3 126 240 .03 .03 .3 9
341 .5
3.2 147 550 6500 .06 .17 10
.4 2 191 110 .05 .06 .4
.5 32
1.7 — 250 5800 .08 .13 56
1.5 — 450 9300 .16 .31 1.7
400 .12 152
7 trace 280 .15 1.7 12
178
The Hippocrates Diet & Health Program

COMPOSITION OF FOODS, continued

Mg
73
Mg

>.
o
C a
O
n
U -
i-

Measurement Units Grams Grams Grams

.8 172
21.8 27
Cow peas 9.0
Dulse — — 296
267
3.2
.1
Endive 1.7 4.1
.3
Figs 1.2 20.3 81
35 54
22
29 15
202
Garlic 6.2 .2 30.8 18
.8
Gooseberries .2 9.7 16 16
.5 .1
10.6
Grapefruit .1
1.3 16
Grapes .6 15.7 23
.8
Guavas 15.0 12
42
.8 93
9.0
Kale 6.0 249
Kelp 240
— 1.1.1 — 1093
63
Kumquats .9 17.1 23
Leeks 2.2 .3 11.2 50
16
.3 79
Lemons 1.1 26
8.2 52
Lentils 24.7 1.1 60.1
2.5 377
Lettuce 1.2 2 35 26
.3
Mushrooms 2.7 4.4 6 116
Muskmelons .7 .1 7.5 14 16
.5 183
Mustard greens 3.0 5.6 50
Nectarines .6 trace 17.1 4 24
.1
Onions (Dry) 1.5 36
Onions (Green) 1.5 .2 8.7 27
1.0 8.2 20
Oranges .2 12.2 51
41
39
Appendix A 179

Mg
Mg

II
c.S

co at li
Mg

Mg
Mg

Mg
Mg
>s >3
I.U. U *
m 29°
2.3 370 .13 1.6
2 541 .43
— 2085 8060 — — — — —
10
11
1.7 294 3300 .07 .5
14 .14
2 194 80 .06 .05 .4 152
.b
.08 .5
1.5 19 529 trace .25
.5 1 155 290 — — — 33
38
.4 1 135 80 .04 .02
.3
.4 3 158 100 .05 .03 .2 4
.9 4 289 280 .05 .05 1.2
.26 242
186
2.7 75 378 10000 .16 2.1
— 3007 5273 — — — — — .
.4 7 236 600 .08 .10 — 36
.5
5 347 40 .11 .06 17
1.1
.6 2 20 .1
138 .04 .02 53
790 2.0 —
6.8 30 60 .37 .22 .3
2.0 9 264 970 .06 .06 8
.8 15 414 trace .10 .46 3
.03 4.2.6
.4 12 251 3400 .04 33
3.0 7000 .11 .22 .8
32 377 13
.5 6 294 1650 — — — 97
10 40 .03 10
.5 157 .04
.05 .05 .2
1.0 5 231 2000 .4
.4
.4 1 200 200 .10 .04 32
50
180 The Hippocrates Diet & Health Program

COMPOSITION OF FOODS, continued

Mg
Mg

o
o
o
J5
Cm

Si
Measurement Units Grams Grams Grams
.6 20 16
.1 10.0
Papayas 63
Parsley .6 203
3.6 .5 8.5
Parsnips 1.7
.6 17.5 50 77
Peaches .1 9 19
Peanuts (Raw) 26.0 47.5 9.7
18.6 401
Pears .7 .4 15.3 698 11
90
Peas (Edible Pod) 2 12.0
3.4 .4 26
6.3 62 116
Peas (Green) 14.4 73 78
Pecans 9.2 71.2 14.6 29 289
Peppers (Hot red) 3.7 2.3 18.1
.2 4.8
Peppers (Sweet green) 1.2 9 22
Persimmons .7 .4 19.7 6 26
Pineapple 2 13.7 17
18 8
.5
.4
Plums trace 17.8 17
.5 .3
Pomegranate 16.4 3 8
Rye 12.1 73.4 38 376
1.7
Sesame Seeds 18.6 49.1 21.6 1160 616
225
Soybeans 10.9 13.2 93
5.1.3 4.3
Spinach 3.2 28
67 29
1.1 .1 4.2 51
Squash .7 .5
Strawberries 8.4 21 21
47.3 120
Sunflower Seeds 24.0 19.9 40 18
.8 837
.2 11.6
Tangerines
 181
Appendix A

Mg
Mg

11
Mg

Mg ii
ta.S
Mg
Mg
Mg >^5
I.U.
.3
.3 3 234 1750 .04 .04 56
.26
6.2 45 727 8500 .12
.08
2* .09
1.2 172
16 iS
.7 12 541 30 .2
.5 202 .05 1.0
1 1330 .02 7
2.1 5 — 1.14 .13 17.2 0
674 .1
2 130 20 4
.3 .02 .04
.7 — 170 680 .28 .12 — 21
1.9 2 316 640 .35 ;14 2.9
2.4 trace 603 130 .86 .13 .9 27n
1.2 — — 21600 .22 .36 4.4.5
.08 369
128
.7 13 213 420 .08
.3 6 174 2700 .03 .02 .1 11
.5 146 70 .03
1 .09 .52 17
.5 2 300 .08 .03 —
299 .3
.3 259 trace .03 .03 4
3.7 1 467 0 .43 1.6
.22 0
60 725 30 .98
10.5 .24 290
.16 5.4
2.8 — — 690 .44 1.4.6
3.1 71 470 8100 .10 .20
.4 1 202 410 .05 .09 1.0.6 51
22
.03
1.0 1 164 60 .07 59
7.1 30 920 50 1.96 .23 —
.06 5.4
.4 2 126 420 .02 .1
31
182 The Hippocrates Diet & Health Program

COMPOSITION OF FOODS, continued

Mg
Mg

I 2 *
i i
I -2|
O E IS * <Q J"
U- Bn U- (J U £

Measurement Units Grams Grams Grams

13 27
4.7
Tomatoes 1.1 .2
Turnips 1.0 .2 6.6 30
.3
Turnip (Greens) 3.0 5.0 246 58
39
trace 0 6 9
Vinegar (Apple Cider) 5.9
.3 15.8
Walnuts (English) 14.8 64.0 99 380
Watercress .5
2.2 151 10
3.0
54
Watermelon
6.4 467
.2
Wheat (Hard red winter) 12.3 1.8 71.7
354
Wheat (Soft spring white) 9.4 2.0 75.4 36
394

Source: Composition of Foods Handbook No. 8, United States Department of Agriculture.

Appendix A 183

'35
Mg
Mg T3
-3 Mg fa ^

E < cd .2

11
G
E M
s en s g
e
o
Mg
MCDog
O
Oh > zn'v Z
Mg £§ >^ o"
c = > 3
I.U.
.06
.5 3 244 900 .7 23
.04 .6
.5 49 268 trace .04 .07 36
.8
1.8 — — 7600 .21 .39 139
.6 1 100 — — — — —
.33 .13
3.1 2 450 30 .9 2
1.7 282 4900 .08 .16 .9 79
52 .03
.5 1 100 590 .03 .2 7
4.3
3.4 3 370 0 .52 .12 0
.53
3.0 3 390 0 .12 5.3 0
Appendix B 185

Appendix B

HIPPOCRATES DIET SUPPLIES AND INFORMATION

The Hippocrates Health Institute is a pioneer in the field of self-

help care. Since 1963, our program has been helping thousands of
people like yourself take responsibility for being healthy and
happy — and for staying that way.
Whatever the cause, we can help you with your present
problem — before it leads to more serious complications. Our goal
is to assist you in isolating, understanding and removing the
weights that may be dragging you down, thus helping to improve
your condition. We help you:
• Look and feel better

• Get the most from, and increase, your present energy and
alertness levels

• Rebuild, regenerate, recharge, and rejuvenate your body and

mind

• Experience the sensation of self-sufficiency

• Complement your current health/medical program
We feel that, inside all of us, a "natural healer" awaits the call.
Our health professionals help awaken your inner resources and
strengthen them by teaching you new health-inducing styles of
eating, thinking and living — to help you change your lifestyle for a
lifetime.
186 The Hippocrates Diet & Health Program

The Hippocrates approach emphasizes the need to nurture and

transform the whole you — body, mind, emotions, and spirit.
Because true health and vitality are merely reflections of the
harmony and balance between your physical, mental and spiritual
aspects.
Helping you to better health is what the Hippocrates program
and faculty are all about. For more information about the Hip-
pocrates program, other books in the Hippocrates Health Series, a
list of live food equipment, supplies, and health aids available, call
or write to:

Ann Wigmore Foundation

196 Commonwealth Avenue
Boston, MA 02116-2903
(617) 267-9424
Index 187

Index

Body

Adzuki, 50-51, 80-81

Alfalfa, 50, 80-81 exercise for the, 36-37, 152
Almond Bars, 141 as self-healer, 10-13
Almond Frappe, 52 Bogert, Dr. R., 73
recipe, 113 Bread, 50-51, 135-138, 172-173
Almonds, 50, 52, 80-81 Basic, 112, 121, 136-137, 172-173
Altman, P., 92 Chick Pea, 136
American Chemical Society, 93 Italian, 137
American Journal of Surgery, 88 Lentil, 138
American Medical Association, 148 Breakfast Pudding, 139-140
Andrea, Dr. C, 73 Breathing exercises, 33-34
Apple-Carrot-Beet Juice, 113 Building/Maintenance Diet, 5-7
Apple-Pear Sauce, 129 Burkholder, Dr. P.R., 73
Avocado Delight, 142
Avocado-Tomato Dressing, 129
nutritional analysis of, 172-173
Banana Ice Cream, 144 Cabbage, 44, 47, 50, 80-81
Banana Milkshake, 114 Cancer Research, 11
Cantaloupe Soup, 122
Bananas, 42-43
nutritional analysis of, 172-173 Carbohydrates, 54-55, 100
Basic Bread, 112, 121, 137 Carob Banana Pops, 142
recipe, 136 Carob Pudding, 140
Carrot Juice, 114
nutritional analysis of, 172-173
Basic Recipes, 110-112 nutritional analysis of, 172-173
Basic Uncooked Pie Crust, 112, 143, Carrot Soup, 119
145 Casserole, Wheat. See Wheat Casserole.
recipe 142 Cauliflower Loaf, 132
Beeskow, Dr. M., 73 nutritional analysis of, 172-173
Berry Delicious, 114 The Cause and Prevention of Cancer, 89
Beverages, 54-55 Cereals, 49-51, 135, 138-139
recipes, 112-118 Sprouted Wheat Cereal, 138
The Beverly Hills Diet, 150 Sun Grain Cereal, 139
Bland, Dr. Jeffrey, 51, 74 Cheese, Seed. See Seed Cheese.
Blended Tomato Sauce, 137 Chick Pea Bread, 136
recipe, 130 Chick peas, 50-51, 80-81
188 The Hippocrates Diet & Health Program

Chlorophyll, 33, 87-98 Energy, storing of, 17-18

and hemoglobin, 90 Entrees, 132-135
Chlorophyll juices, 46-47 Enzyme inhibitors, 19, 49-50
Citrus Salad, 129 Enzyme Nutrition, 17, 42
recipe, 127 Enzymes, 15-21
Cleansing Diet, 4-5 storing Vitamins
Essential of, 17-18 and Minerals,
Clover, 50, 80-81
Coconut Banana Cream Pie, 143 168-171
Exercises
Colloway, D.H., 92
Colon body, 36-37, 152-153
cleansing of, 25-26 breathing, 33-34
exercises for, 29-30 Eydie Mae's
Foods Natural
Gourmet,Recipes
13 for the Live
Company Sauce, 130
Complete Meal Salad, 131, 135
recipe, 124 Fasting, 151-152
Composition of Foods Handbook No. 8, "Fat Industry," the, 148-149
(USDA), 167, 171, 174, 182 Fats/Oils, 54-55, 100
Composting, 66-69 Fenugreek, 44, 50, 80-81
Condiments, 54-55, 108-109 Fermented foods, 52-53, 110-112
Corn, 44, 50, 80-81 Food and Drug Administration (FDA),
Corn Chowder, 119 10, 171, 174
Food Comparison Survey (USDA),
Cow peas, 50-51 174
Crackers, 137
Foods
Creamy Apple- Walnut
combinations of, 100-103
Pudding, 140-141
Croquettes, 132 Hippocrates Diet, 41-54, 56-57
nutritional composition of, 176-183
to avoid, 55
Davis, Dr. T.C., 91 transitional, 55
Desserts, 42, 52, 139-145 Frappe, Almond. See Almond Frappe.
puddings, 139-141 Fruit, 41-43, 54-55
Dietpies, 142-145 juices from 45^47
building/maintenance, 5-7 salads, 127-128
cleansing, 4-5 soups,
See also 121-123
Dried Fruit
high-protein, 150-151 Fruit and Nut Balls, 146
weight loss, 147-161 Fruit Cake, 143
Diet, Hippocrates. See Hippocrates
Diet. Fudge, 144
Diet, Nutrition and Cancer, 2
Diet For A Small Planet, 60 Gainer, Dr. John, 88
Garden Salad, 129, 131
Dietary Goals For the U.S., 1-2, 148 recipe, 124
Digestion, 18-19, 99-100
Dittmer, D., 92 Gardening,
Dressings setting up,indoor,
61 59-69

Avocado-Tomato, 129 Gazpacho, 118

Lemon Mayonnaise, 52, 130 recipe, 120
Golden Fig Soup, 122
Seed, 131, 172-173
Walnut-Carrot, 129, 131 Grain Crisps, 119-120
Dried Fruit, 5-6, 42-43, 54-55, 121, recipe, 137
172-173 nutritional analysis of, 172-173
EastWest Journal, 161 Grains, 49-51
Grape and Nut Soup, 122
Enemas, 26-28 Grasses, as food and medicine, 87-88
Index 189

Grasshopper, 115 Lartigue, O., 92

Grda, Dr. F., 73 Latner, A.L, 91
Green Drinks, 4, 6, 46-47 Legumes,Mayonnaise
49-51
nutritional analysis of, 172-173 Lemon Dressing, 52
recipes, 115-116 recipe, 130
Lentil Bread, 138
Green peas, 44, 50, 80-81
Greens, 43-45 Lentils, 50-51, 80-81
growing indoor, 61-63 Liver, cleansing of, 30-31
sprouting, 64 Livingston, Dr. A.E., 91
Guacamole Dinner, 133 Loaves, vegetable, 132-133, 135
Gurskin, Dr. Benjamine, 88 Lourou, M., 92
Lungs, cleansing of, 32-34
Hagiwara, Dr. Yoshihide, 33, 92
Hemoglobin, 89-91 McCay, Dr. C, 73-74
High-protein diet, 150-151 Mango Pie, 144
Herbs, 108-109 Mayer, Jean, 153
Hippocrates Diet, 2-3, 7, 13, 17-18, Mazel, Judy, 150
20-21, 23, 25-26, 33, 39-57, Milk, Moo-less. See Moo-less Milk.
101-102, 147-161 Milkshake, Banana. See Banana
compared with RDAs, 168-175 Milkshake
nutritional analysis of, 172-173 Millet, 50, 80-81
recipes for, 105-146 Minerals, 170-171, 173, 175, 176-183
Hippocrates Health Institute, 4, 12, in sea vegetables, 47-50
28,31,59,61,97,106,121,128, in sprouts, 81, 83
132, 164, 170, 185-186 Moo-less Milk, 112-116
Hippocrates kitchen, 105-107 nutritional analysis of, 172-173
Hippocrates of Cos, 9, 13
Hippocrates Salad, 129 recipe, 115-116
recipe, 125 Mung, 44, 50-51, 80-81
Mustard
nutritional analysis of, 172-173
Hirsh, Dr. Jules, 154 greens, 44
sprouts, 50, 82-83
Honey, 53, 109, 172-173
How I Conquered Cancer Naturally, 12 Northern Salad, 129
Howell, Dr. Edward, 17, 42
recipe, 128
Hughs, J.H., 91 Nut Butter, 110
Hunsberger, Eydie Mae, 12-13
Nutrition, from sprouts, 71-83
Ice Cream, 52, 105 Nuts, 51-52
recipe, 144
Implants, 28-29 Oats, 50, 82-83
Indian Cucumber Soup, 120 Obesity, 153-154. See also Diet.
Italian Bread, 137 Oriental Sprouts and Vegetables, 125
Orr, Dr. Louis M., 148
Juice, Carrot. See Carrot Juice.
Oxygen, 88-90
Juices, fresh, 45-47

Kidneys, cleansing of, 34-35 Pasteur Institute, 53

Knitte, Dr. Jerome, 154 Peaches 'n' Cream, 116
Krebs, Dr. E., 92 Pecan Pie, 145
Krieger, Dr. C.I., 91 Peppers, Stuffed. See Stuffed Peppers.
Pie Crust, Basic Uncooked, 142
Lai, Dr. C.N., 74 Pies, 143-145
Lappe, Frances Moore, 60 Coconut Banana Cream, 143
190 The Hippocrates Diet & Health Program

Pies, continued Seed Milk, 8

Mango, 144-15 See also Moo-less Milk
Pecan, 145 Seed Yogurt, 110
Planting, 63-66 recipe, 112
Pottenger, Dr. F., 74 Seeds
Predigested foods. See Fermented aromatic, 108-109
foods.
Price, Dr. Weston, 48 raw, 51-52
Proteins, 54-55, 100 sprouted, 49-50
sprouting
80-83 process, 61-63, 75-77,
quality of, 3, 40-41
Puddings, 139-141 Sesame, 50, 82-83
Breakfast, 139-140 Shaw, Dr. C, 74
Carob, 140 Skin, cleansing of, 35-36
Cashew, 140 Smith, Dr. L.W., 91
Tropical Blend, 141 Snacks, 54-55, 145-146
Soups, 118-123
Radishes, 45, 50, 82-83 fruit, 121-123
Rafsky, Dr. H.A., 91
quick vegetable, 118-121
Raisins, 43, 172-173 Soybeans, 50-51, 82-83
Recipes, Hippocrates Diet, 109-146 Spector, H., 92
Recommended Daily Allowance Spices, 54-55, 108-109
(RDA), 166-171, 174-175 Spicy Green Drink, 116
Redpath, Dr. R., 91 Spinach Soup, 121
Rejuvelac, 4-6, 26, 45, 52-53, 107, Sprout Loaf, 133
111-112, 118, 121, 129-130 Sprouted
137, 140, 163 Milk.Almond Milk. See Moo-less
recipe, 110-111 Sprouted Trail Mix, 145
with honey, nutritional analysis Sprouted Wheat Cereal
of, 172-173 recipe, 138
Rolls nutritional analysis of, 172-173
salad, 126
sunflower, 134 Sprouting Mixology, 78-83

Rye, 50, 82-83 Sprouts

draining and soaking, 76-77
Salad Rolls, 126 equipment for growing, 75-76
Salads, 123-131 growing of, 78
harvesting, 75-83
dressings and sauces, 128-131 in history, 72-73
fruit, 127-128 nutrition form, 71-83
vegetable and sprout, 123-127 rinsing, 77
Sauces, 128-130 storage of, 78
Sauerkraut, 110, 116-117 Stuffed Peppers, 136
recipe, 111 recipe, 134
Schnabel, Dr. C.F., 74, 93 Sunflower
Science News, 88
Sea Salad, 129 greens,
seeds, 5245, 47
recipe, 126
Sea Vegetables, 47-49 sprouts, Rolls,
Sunflower 50, 82-83
134
Seed Cheese, 110, 120, 131-132 Sun Grain Cereal, 138
recipe, 111-112
Seed Dressing, 131 Supplies, 185-186
for composting, 67-69
nutritional analysis of, 172-173 for growing sprouts, 75-76
Index 191

Supplies, continued Watercress, 45, 47, 50, 82-83

for Hippocrates kitchen, 105-109 Watercress Salad, 126
for indoor garden, 61-66 Walker, Dr. Norman, 89
Walnut-Carrot Dressing, 129
Thomas, Dr. G.H. Earp, 92, 96 recipe, 131
Tomato Sauce, Blended. See Blended Warburg, Dr. Otto, 11, 89
Tomato Sauce. Watermelon Juice Cooler, 117
Transition, 53-57 Weight loss, 147-161
Traveling, 157-161 Wheat, 82-83
Tray-type sprouter, 76-77 Wheat Casserole, 135
Triticale, 50, 82-83 Wheatberries, 62-63, 110
Tropical Blend, 141 Wheatgrass, 44, 47
Tropical Salad, 128 chlorophyll, 87-98
Tsai, Dr. C.Y., 72-73 dosages of, 97-98
V-5, 117 implants, 28-29
indoor growing of, 61-63
Vegetables, 43-47, 54-55 juicing, 94
juices from, 45-47 miracles of, 85-97
in salads, 123-127 Whole grains. See Grains.
Wild Weed Drink, 117
in soups, 118-121
See also Sea Vegetables.
Vegetarian Times, 161 Yogurt, Seed. See Seed Yogurt.
Vitamins, 81, 83, 166-169, 173, 175,
177, 179, 183 Zucchini Chips, 146
■ and 1MUH H3
For over thirty years, Ann Wigmore, 3§
founder J$ M
of Boston's
famed Hippocrates Health Institute, has taught that what we
eat profoundly affects our health. As an internationally
acclaimed wholistic health educator, she has repeatedly
pointed out how our modern "nutritionless" diet of con-
venience foods is a prime cause of illness and overweight— a
fact that is only now being confirmed by the American
medical community. But unlike most other critics, she offers
a positive alternative to today's "empty" diet.
Developed over a twenty-year period at the Hippocrates
Health Institute, one of the nation's first and finest wholistic
health centers, the Hippocrates Diet allows the body to
correct its problems naturally and at its own pace. Through a
diet of fresh fruits, vegetables, grains, nuts, and such super-
nutritious foods as sprouts and wheatgrass juice, all of which
are prepared without cooking, the body is able to restore its
internal balance. As the body regains its strength and vigor,
its capacity to maintain its normal weight, fight disease, and
heal itself is enhanced.
While a practical handbook for healthful living, The
Hippocrates Diet and Health Program also discusses body
cleansing, disease prevention, life extension, and the problems
associated with aging. It includes dozens of easy-to-follow
recipes and money-saving health tips.
It is never easy for anyone to break an eating habit of a
lifetime, even if that habit may be doing more harm than
good. However, as Ann Wigmore aptly points out, ultimately
each of us is responsible for our own health. When you are
ready to make the decision to lose weight, regain youthful
energy, or prevent illness. The Hippocrates Diet and Health
Program can be your guide.

AVf Cy/ 1 I I I IM IS4 GROUP INC.

) Wayne, New Jersey
Health / Nutrition
ISBN 0-89529-223-8