NUTRITION Related Links

“N”= Nutrition

“Live to Eat or Eat to Live”


Fruits and Vegetables:

Fruits and Vegetables

- How much Fructose in Fruit?

- Lemon Juice

- Sulforaphane -"Eat Your Broccoli!"

- Garlic







Fats & Oils




- Raw Honey

- Too much sugar


Fiber in Foods -“Soluble and Insoluble”



- Phytic Acid / Phytate -“Malabsorption Agent”

Other food types:

Herbs, Salt and Spices


Legumes, Nuts, Seeds, Dried Fruit

Maximize Nutrition in Foods:

Cooking - How to Preserve Nutrients in vegetables


Budwig Breakfast Menu

Breakfast Menu


ENZYMES- “Make it Happen!”










Magnesium -“Missing Miracle Mineral”

Sulfur -“Healing Mineral”

Iodine-“Universal Medicine”













Food /Supplemental Antioxidants

Vitamin A -“Grass Vitamin”

Vitamin B Complex

      - Vitamin B9 (Folate)

- Vitamin B12 (Cobalamin)

Vitamin C -“God's Medicine”

Vitamin D -“Sunshine Vitamin”

      Vitamin E

Vitamin K -Klotting and Kalcium”

CoQ10 -“Spark and Dampener”

     Alpha Lipoic Acid

MELATONIN -“Darkness Hormone”

Dark Chocolate -“Anti-inflammatory




Essential sugars



EFAS -“The Fats of Life”

(Essential Fatty Acids Omega-3 and Omega-6)

      Damaged/Altered (Toxic) Fats


L-Arginine - "Precursor to Nitric Oxide (NO)"



Harmful foods / ingredients -Main Page

Genetically Modified Organisms (GMOs)

MSG-“And other forms of neurotoxic free glutamic acid”


"Sickly Sweet"

- Aspartame -“Excitotoxin”

- Splenda (Sucralose) - “An Organochlorine"

- Too much Fructose - “Burdens liver / Increases inflammation / Favors Fat production"

- Too much Sugar - “Common addiction affecting health"


Caffeine- "The Jitter Drug"

Microwaved Foods - "Not so convenient for your health"

Chlorine - “Disease-causing Disinfectant in your Water"

Fluoride - "Mega Health fraud and Cover-up"

Food Colorings


5-HTP - “SSRI Alternative”

DIM - “Anti-estrogen with Anticancer Benefits"


Daily Nutritional Supplement Chart


"Green Drink" - A whole food multivitamin supplement


Electron-Rich Foods

Bible References to Health

Health-beneficial dairy choices

DAIRY – “Got Good Milk?”

On this Page:

Good Dairy Foods

Various methods of milk processing (Raw is Best)

Choose organic dairy products

Choose dairy products from grass-fed cows

Other tid-bits of “moo-velous”milk-related information

Good Dairy Food

There are 3 main considerations when it comes to buying milk or dairy products made from milk – for the most healthful nutrients, milk should be:

(1) Raw (unpasteurized)

i.e. Not Processed

(2) Organic

(3) From Grass (or hay)-fed cows/goats/sheep

i.e. Not GRAIN-fed animals

For Example:

Raw milk

Cultured milk

Cultured buttermilk

Whole milk yogurt

Cottage cheese


Butter - from organic grass-fed animals

Raw Cream – from milk of organic grass-fed animals

Raw cheeses (many imported cheeses)


The Best Choice is Whole, RAW Milk (or its products) from animals eating

ORGANICALLY-grown GRASS, and not given synthetic growth hormones

or regular antibiotic treatments to increase milk production

Various methods of milk processing

Raw milk

(Best choice)

It is a COMPLETE food - rich in protein, vitamins/minerals, and enzymes necessary to digest milk.

Raw milk contains good bacteria and enzymes essential for a healthy digestive system

–   Raw milk contains beneficial lactic-acid-producing bacteria that protect against pathogens - such as harmful bacteria. Unfortunately, the inherently protective organisms are destroyed by pasteurization, as are the beneficial bacteria which naturally sour the milk. These organisms produce a clabbered milk typically consumed by most of the world's population. Without these bacteria, pasteurized milk simply putrefies as it ages.

–   Disease-causing bacteria in milk are largely a result of industrial farming practices – that may lead to disease-riddled animals and contaminated milk. The milk from clean, healthy cows does not need pasteurizing. Factory farmed animals are raised in concentrated feedlots rife with dangerous bacteria and viruses. They are also fed an unnatural grain diet, which creates a much higher level of acidity in the animal's stomach needed for E. coli bacteria to survive.

Health-food advocate, Dr. Joseph Mercola, reported that:

“Mark McAfee, owner of Organic Pastures, the largest raw dairy in the United States, performed the following test: He inoculated pathogenic contaminants such as E. coli, Listeria and Salmonella into his raw milk, and into pasteurized milk.

In the raw milk, none of the pathogens survived because the natural bacteria were able to protect the milk. In the pasteurized milk, however -- in which the bacteria and enzymes have been destroyed -- the pathogens were able to take over.

To think that pasteurized milk is safer (even if you don't believe it's healthier) than raw milk from a healthy, grass-fed cow is simply not true.”

Raw milk boosts body's “in-house”production of the antioxidant glutathione – raw milk, and also raw eggs and uncooked meat, contain the pre-cursor amino acids for production of glutathione, one of the body's most powerful antioxidants protecting every one of your cells and their mitochondria from oxidative and peroxidative damage. These amino acids are almost entirely absent in pasteurized dairy products. Different to other antioxidants, glutathione is actually inside the cells. It also maximizes the activity of all the other antioxidants, including vitamins C and E, CoQ10, alpha lipoic acid, and those in fresh fruits and veggies. The aging process reduces your body's ability to produce glutathione.

Some states allow the purchase of raw milk at the farm – but be sure to check out the hygiene protocol in the farms'milking parlor.By executive order, it is forbidden to transport raw milk across state lines. In Florida, raw milk can only be bought when labeled “For Pet Consumption Only”–meowwww!In reality, raw milk is hard to come by, unless you know a farmer, who pastures his animals, uses good milking hygiene, and who is willing to sell you raw milk, or you can join a co-op and own part of a cow (hopefully the milk-producing part!). Raw milk can even be shipped frozen from California if you can afford the delivery costs (de-thawing affects milk consistency a little). Health food stores usually have more organic and grass-fed offerings, and sometimes even raw milk for your “pets”.

Locate a raw milk source near you atCampaign for Real Milk.

Find out thelegal status of raw milk in the U.S. stateorcountrywhere you live.


(Hot temperature, Short Time) (2nd Best Choice)

The HTSTprocess removes micro-organisms - but heats the milk to no more than 74°C (165°F) for a shorter time than pasteurisation (process used by Natural by Nature®). HTST has been confirmed to preserve vitamin C, thiamin and riboflavin.

Holmes AD et al, Effect of HTST Pasteurization on the ascorbic acid, riboflavin and thiamin content of milk, 1944

Pasteurized Milk

The pasteurization process - milk is heated, typically at 63 °C (145 °F) for 30 minutes or at 71 °C (160 °F) for 15 seconds, to kill bacteria and extend the milk's usable life. Pasteurization began when poor conditions in farms and dairies were introducing bacteria into the milk. Instead of simply cleaning up the production process, and relying on an inspection process, it was decided that the milk should be sterilized. Milk is heated high enough and long enough to kill a specific enzyme in the milk (phosphatase), at which point it is determined that any pathogenic bacteria is also dead. Unfortunately, this also destroys or reduces other nutrients.

Nutrients destroyed or significantly reduced are:

–   Water soluble vitamins


Vitamin C (~50%)

B-Complex vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12, folic acid, pantothenic acid, and biotin.

A loss of ~19% vitamin C was found when milk was pasteurized for 30 mins @ 55°

Holmes AD et al, “A study of breed and seasonal variations. . .”, 1939

–   Beneficial enzymes - needed to digest milk ingredients, such as phosphatase to metabolize calcium, lipase to digest and utilize butterfat,and lactase to break down lactose (milk sugar). Many people with a lactose intolerance, do not have the problem drinking raw milk. An extra stress is put on the pancreas in an attempt to replace the destroyed digestive enzymes. With insufficient enzymes, weak or incomplete digestion results, manifesting itself in various degenerative diseases seen today;

–   Proteins - Pasteurization denatures milk's fragile amino acids, making lysine and tyrosine less available; destroys amino acid precursors for body's production of glutathione –the primary antioxidant inside all cells;

–   Good Bacteria – not all bacteria is bad, some such as lactobacillus and acidophilus, will actually fight off any bad bacteria present in the milk, and promote healthy bacteria in your intestine. Pasteurization kills off both the good and the bad bacteria.

Synthetic Vitamin D is added to milk - as synthesized vitamin D2 (Toxic to the liver) or D3 (Preferred form produced by the human body on exposure to sun) to supplement low levels, consequential to indoor farming methods. (Vitamin D is produced by the sun shining on an animal's skin, just like us).

Pasteurization is unnecessary - Today, with modern milking machines, temperature-controlled, stainless-steel holding tanks, efficient distribution, sanitary packaging and government inspected production, pasteurization is simply not necessary.

UHT (Ultra-High Temperature) Milk

“Long-lasting milk”- The process for UHT milk targets relatively benign micro-organisms left by pasteurization temperatures, which can sour improperly stored milk. Ultra-pasteurized milk is sterilized at ~280°F (140°C), then cooled rapidly, rendering it “usable”for up to 55 days. Not what you might call fresh! Also, many say it tastes “burnt”.

Ultra pasteurized dairy products are not recommended

Homogenized Milk

The homogenization process - to prevent the milk-fat (cream) from separating and floating to the top, milk is forced through tiny holes under extreme pressure. This breaks up and disperses the milk-fat throughout the milk. The debate continues as to whether these smaller globules promote heart disease, with no solid evidence on either side. This writer was raised on pasteurized milk, and considers that homogenized milk has a more artificial taste.

Fat-reduced Milk

Prefer WHOLE Milk to the tasteless, low-fat or skim milk

–   The fat in whole milk is needed to help body digest/absorb its nutrients- aids calcium absorption. And digestion of milk's protein and lactose (sugar). The higher the butterfat content, the lower the lactose content.

–   The natural vitamin A is also removed with the milk fat - and then a chemically synthesized form of vitamin A (retinyl palmitate) is added back in.

–   Dried milk (containing oxidized cholesterol) is usually added to the low fat, 1% and 2% milks- in a poor attempt to improve their taste.

Skim Milk

Skim Milk contains more calcium than whole milk, but . . .Calcium is found in the water content of the milk and not in the butterfat. Since there is little butterfat in skim milk, a cup of skim milk therefore contains more calcium than a cup of whole milk . . .

“Here's the rub”- the calcium is not as well utilized without its fat component

Choose Organic Dairy Product

An organic dairy product means that:

–   Thediet of the cows'(or other dairy animals') is free of pesticides, herbicides and genetically modified food;

-The animals are not regularly treated with antibiotics or injected with synthetic hormones - E.g. rBGH to increase milk production

GM Foods –How to avoid Genetically Modified Foods

NON-organic butter is particularly high in pesticides - having up to 20 times as many pesticides as non-organic vegetables. NON-organic milk contains fewer chemicals than butter because it is nowhere near as concentrated. Also, pasteurization usually causes far more problems than its chemical content.

Ghee has less pesticides and Keeps Without Refrigeration

Made by gently heating butter to cause the water to boil off and the protein milk solids to settle to the bottom. The cooked and clarified butter fat is then strained from the milk solids.


(1)Use 1/2-1 pound of unsalted butter

(2)Simmer on low for a minimum of 20 minutes, allowing the water to evaporate and the fat to separate.

(3)Allow unsalted butter to cool for 5-30 minutes.

(4)Strain mixture through cheese cloth, or a mesh screen.

(5)Place strained butter (ghee) in a glass jar.

Choose dairy products from rBGH-free cows - rBGH (Recombinant Bovine Growth Hormone, also called rBST (Recombinant SOMATOtropin), sold as Posilac®by Monsanto) is a synthetic, genetically modifed version of natural BGH / BST (a growth hormone, primarily released by a cow's pituitary gland; BGH regulates somatic growth and influences a cow's milk production). rBGH is injected into dairy cows to artificially force a>10% increase in milk production.

–   rBGH causes health problems/pain in cows - The E.U. Scientific Committee on Animal Health and Animal Welfare stated that rBST used in dairy cows produces reproductive disorders and substantially increases foot problems, mastitis and injection site reactions, painful and debilitating to the cows.

–   rBGH is significantly correlated with increased cancer risk - rBGH milk contains higher levels of pus, bacteria, and antibiotics, and substantially higher amounts of a potent cancer tumor promoter, called IGF-1.

The sale of Posilac®(rBGH) is illegal in virtually every developed country,

except the U.S.!

Choose Dairy Products from Grass-fed cows

Grass fed cows produce milk that is nutritionally superior to grain-fed cows:

–   Contains an impressive amino acid and immuno-supportive nutrient profile;

–   Rich in healthy fats lipolic acid and CLA (conjugated linoleic acid)

Brands of Organic Milk from mainly grass-fed cows - include Natural by Nature® and Organic Valley®.In contrast, the following brands are NOT grass-fed: Horizon®and Aurora® (currently sold at Costco, Target, Safeway and under Walmart's private label Great Value®).

Other tid-bits of “moo-velous”milk-related information

Creamiest Milk - Guernsey and Jersey cow milk is the creamiest.

Add Sulfurated protein (E.g. cottage cheese, ricotta, yogurt) to fresh flax seed oil - Sulfurated protein mixed with flax oil makes the oil water-soluble and enhances utilization of its Omega-3 fat content.

–   Choose Full or Low-fat (not no-fat) Cottage Cheese, Ricotta Cheese or Yogurt (Plain,without added sugar, with active cultures)

Dried Milk – “A recipe for heart disease”– since it contains artery-damaging oxidized (i.e. damaged) cholesterol. It is an ingredient in many products, such as low-fat cheese, cake mixes, cocoa mixes, candy bars, some baked goods.

Dried milk is usually added to low fat, 1% and 2% milk to improve flavor

Cream – raw is preferred, otherwise pasteurized (e.g. Butterworks®). Add cream liberally to soups, drinks, desserts to enhance body's utilization of water-soluble vitamins;

Hard Cheese – Best is naturally fermented, raw milk cheeses (Still made in France, England, Switzerland and Greece from whole milk from pasture-fed cows. Look for words "milk" or "fresh milk" rather than "pasteurized milk" on the label.

Freezing Milk – does not affect its nutritional value short-term, but does affect its consistency.

Use milk within 2 days once opened - Once opened, bacteria accumulate quickly in plastic bottles, so drink the entire bottle within a day or two.

Attend to Diet, Lifestyle and Emotional State

"N E W S T A R T S "