Proof Positive
40 Reasons to Excercise - Video
The Attitude of Gratitude
School of Health & Wellness
By Milton G. Crane, M.D. and Barbara G. Crane, R.D. of Weimar Institute
Nutrition: A most healthful diet can be obtained if you (a) avoid all refined foods; (b) select proper, preferably organically grown, farm produce that will give an adequate, balanced intake of amino acids, essential oils, vitamins, minerals, and trace elements; (c) choose the types of nutrients which will help you lose or gain weight as needed, strengthen the immune system, and clear the body of excess cholesterol and fat which impairs circulation and causes degeneration. The following guiding principles are recommended:
1. Select luscious, tasty foods from items listed below:
All fruit, unsweetened, preferably fresh, but also frozen or canned in fruit juice or water packed
All greens, especially turnip greens, broccoli, collards, kale, mustard greens, cabbage, and radish greens, etc.
Use sparingly high oxalate foods such as spinach, chard, beet greens, peanuts, or rhubarb
All herbs that are mild
All legumes (Beans, peas, lentils, and garbanzos)
All whole grains - you need two kinds daily plus a legume or greens to get optimal balance of amino acids
Nuts in moderation; the better ones are almonds, filberts, pecans, and walnuts.
Peanut butter or peanuts not advised.
2. Eat no animal products:
No flesh foods
No egg yolks
No milk products
3. Eat no refined foods:
No oil, margarine, shortening
No sugar, syrup, or free starch
No white bread, white rice
No degerminated corn meal
No gluten or soy meat substitutes
Nothing containing soy protein isolate or soy protein concentrate
4. All nutritional needs on a "proper" PREVENTATIVE diet can be secured from a daily serving of the foods listed below:
A citrus fruit or an alternative source of vitamin C
An additional serving of fruit
A yellow vegetable such as carrots, squashes, etc.
A green vegetable, low oxalate greens – 2 cups (cooked volume)
A legume, such as beans, peas, lentils, garbanzos, etc.
Two to three different kinds of whole grains
Tubers, nuts, olives, and avocados may be eaten as desired
(For certain supplements, see below.)
5. Those on a THERAPEUTIC diet, a proper diet for coronary heart disease, diabetes, hypertension, degenerative arthritis, or other conditions related to plugged arteries would be wise to restrict the high-fat foods from the preventative diet (see above) as follows:
No olives, avocados, nuts, or high-fat seed
No soybeans or tofu
6. Food supplements:
Vitamin B-12: take 50-500 micrograms once weekly, chewed in the food. (B-12 is made only by germs).
Iodized salt: IF salt is restricted, take two kelp pills daily.
Vitamin D: 200 IU daily, IF unable to get adequate sunshine.
Fluoride: fluorinated water except in high fluoride areas.
Calcium, Magnesium, and Zinc: IF unable to get good greens on a daily basis.
Some General Rules for Good Digestion Are:
Eat slowly; chew the food thoroughly to allow the saliva to mix with the food. Count 30 to 40 chomps with each mouthful. Avoid liquids with meals. These decrease the flow of saliva with its digestive enzymes.
Two meals a day is better than three. The evening meal, if eaten at all, should be fruit and/or dry toasted bread.
Eat a variety of fruits, vegetables, whole grains, tubers, and legumes during the week from different growing areas, but a limited variety of four or five at any one meal.
Sufficient sodium (salt) is usually available in the foods in their natural state. Flavor your food with lemon, onion, and safe herbs. Of you tolerate salt, use iodized sea salt. (See above.)
Avoid losses of the essential minerals, vitamins, and trace elements from copious washing, excessive peeling, or faulty cooking. Cook or steam the vegetables or fruit with a minimum of water. Add the cooking juice to food. Do not overcook.
Exercise: Conditioning exercise is what is needed. Here are three guides to help you exercise at the optimum level safely:
Guide 1: The 10-second pulse count during exercise. Learn how to count your 10-second pulse beat accurately and then use it.
Exercise, stop, count your pulse ten seconds, restart exercise.
Goal: To keep pulse rate during exercise in your range for 20-30 minutes.
10-Second Pulse Rate: _______________
(Approx. guide) ________________
Guide 2: Exercise to the intensity that you are barely able to carry on a conversation with someone as you exercise.
Guide 3: If you develop chest, left arm, or throat pain or heaviness during exercise, stop and rest. Consult your physician, if you are not under a physician's care.
Goal: Exercise a minimum of 20-30 minutes at the optimum level of endurance at least five days a week. The body tends to "escape" from conditioning easily. Walking is good exercise. Use a walking stick. Gardening or stationary bike riding is good alternative exercise methods.
Water: The body needs water for internal and external cleansing. Drink 6-8 glasses of pure water daily, enough water to give you from half a gallon to a gallon of urine per 24-hour day. Drink water on arising, between meals, but early enough before bedtime to avoid need to urinate at night. Replacing lost water during exercise increases endurance.
Sunshine: Sunshine has several benefits for the body. It furnishes the natural Vitamin D as it lowers cholesterol. Get all that you can modestly, yet avoid burning. Exposure of only one side of your face for 10 minutes a day will give you sufficient Vitamin D. Vitamin D can be stored for weeks in body fat. Adequate Vitamin C and E from citrus and whole grains along with correction of the high cholesterol and triglyceride (blood fat) levels in the tissues helps protect against skin cancers.
Temperance: We need help to get away from all harmful drugs. Eliminate all tea, coffee, soft drinks, and alcoholic beverages from our diet. Use pure water instead. Even good things should be used in moderation.
Air: Pure, fresh air is needed. This means no tobacco smoke or smog. It means good air with negatively ionized particles, like the air near forests, lakes, and oceans. Breathe deeply as you exercise.
Rest: Adequate restful sleep. A light supper, not too close to retiring, is of help. Avoid stressful circumstances. Establish good habits, and this will help. "Jet lag" teaches us that the body works with habits. A relaxing soak in warm water may help you unwind enough after a stressful day so that you will not need that sleeping pill.
Trust in God: Rest your life in God's hands. An abiding faith in a loving God will help you rest physically and mentally. He readily forgives all of our past mistakes, however dreadful they may be. He has promised to take our guilt from us and cleanse us as though we had never sinned. Ask Him. He promises to renew the mind, even to blot out all hose mental records of our sins in the heart. (Cf. 1 John 1:9; Psalm 103:12; Romans 12:1, 2; John 6:37.)
If we are only "willing to be made willing" (2 Corinthians 8:12; Phil. 2:5) God will work in our minds so that we will want to do right, and with His power, we will be enabled to obey Him (Heb. 8:10-12; Phil. 2:13; Col. 1:11, 12, 29). All His laws are really promises. Every promise that He has made by way of a law is part of our inheritance (Deut. 33:4; Galatians 3:17-19). We can start now to obtain our inheritance from the heavenly Father (Ephesians 1). When Christ died, His will and testament had come into full force (Heb. 9:15-17). We can be adopted into his family, "born again" (John 3-6; Col. 1:12). We, then, have the right to go by prayer to His throne in the courts of heaven and present our request to Jesus, the Executor-Mediator, of the estate (Heb. 8:1-6; 4:16). If we go by faith, after repentance and dedication to Him, we receive the promised blessing, only if we ask according to the will of God (James 4:3).
Jesus said in His prayer for the disciples: "Thy kingdom come; Thy will be done in earth [in us] as it is in heaven…."
We are to put our name in the promise, our own name in the will, when we read it. For example, "For God so loved [insert your name] that He gave His only begotten Son, that if [insert your name] believeth in Him [insert your name] should not perish, but have everlasting life" John 3:16.
"That He would grant [your name], according to the riches of His glory, to be strengthened with might by His Spirit in the inner mane…That Christ may dwell in [your name] hearts by faith, etc.," Ephesians 3:16.
Additional Blessings: In our time, after over 2,000 more years of degeneration of the race, we emphasize the special list (see above), which includes seven natural remedies and one supernatural remedy. "Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in a divine power, - these are the true remedies. Every person should have a knowledge of nature's remedial agencies and how to apply them," (MH127). These were made into the acronym, NEWSTART, to help us remember them. Health educators and Conditioning Centers emphasize the eight remedies listed in "Ministry of Healing," page 127. Some call these, "the eight natural remedies." Please notice that there are seven natural remedies and one supernatural remedy. Ellen White is precise. She calls them, "true remedies." From the Bible (Leviticus and Deuteronomy) and her writings (see particularly "Book 2 Selected Messages," pages 281-302) we have been given additional true remedies. These include those listed below. We need to include these judiciously in our overall treatment plan for the patient.