Phase II Diet weeks

Percentage of Total Dietary Intake1

Vegetables Whole grains

  • Meat2
  • Fruits Legumes Nuts & Soy Dairy
  • See "How to Use the Pie Charts" on page 15.

2 If you don't eat meat or fish, substitute plant-based protein, eggs, and/or dairy.

During weeks 5-8, focus on making these adjustments to your diet:


All fried foods (choose baked corn tortilla chips over fried chips)

Meat every day (limit to every other day)


A salad at lunch and another at dinner

Soy products in place of some meat

Breakfast of fresh fruit

One vegetarian meal per day

Raw nuts (have a handful with raw vegetables as a snack)

Leafy greens (kale, collards, chard) three times a week


One to three pieces of fruit. If you're still hungry after 30 minutes, then:

Large salad with whole-grain bread or cracker

Steamed vegetables and brown rice or tofu

Vegetarian stir-fry, lightly seasoned and without heavy sauce

Large salad, with protein (cheese,

Raw nuts, soaked overnight to improve digestibility fish, chicken, nuts, beans) if desired

Fish with vegetables and salad

Steamed leafy greens with baked potato and salad

Whole-grain oat meal with topping of your choice

Unsweetened yogurt, sweetened with stevia if desired

Pure Food and Wine Recipes

Many of the recipes in this booklet were created by — or have been longtime favorites of — Cameron and Audra Shayne. These two very special recipes are contributed by New York's chic Pure Food and Wine restaurant, a dining destination committed to healthful, pure whole foods and a favorite among whole foods aficionados.

Zucchini and Green Zebra Tomato Lasagne with Basil-Pistachio Pesto

If you're interested in eating more raw foods, try this innovative raw-food version of lasagne

Green zebra tomatoes are an heirloom variety with vibrant color and tart flavor. (You may substitute any fresh tomatoes.) Use the best-quality sun-dried tomatoes you can find, but preferably not the kind packed in olive oil. as this is most often not cold-pressed.

Green zebra tomatoes are an heirloom variety with vibrant color and tart flavor. (You may substitute any fresh tomatoes.) Use the best-quality sun-dried tomatoes you can find, but preferably not the kind packed in olive oil. as this is most often not cold-pressed.

1 teaspoon sea salt 6 tablespoons water

Place the pignoli, lemon pace, nutritional yeast, and salt in a food processor and pulse a few times, until thoroughly combined Gradually add the water and process .intil the texture becomes fluffy, like ricotta, '

2 cups sun-dried tomatoes, soaked in water for 2 hours or more J small to medium tomato, diced A small onion, chopped 2 tablespoons lemon juice A cup extra-virgin olive oil

1 tablespoon plus 1 teaspoon agave nectar

2 teaspoons sea salt Pinch of hot pepper flak«

Squeeze and drain as much of the water out of the soaked sun-dried tomatoes as you can. Add the drained tomatoes to a Vita-Mix or other high-speed blender with the remaining ingredients and blend until smooth.

2 cups packed basil leaves h cup pistachios

'A cup plus 2 tablespoons extra-virgin olive oil

1 teaspoon sea salt

Pinch of freshly ground black pepper

Place the above ingredients in a food processor and blend until well combined but stBI slightly chunky.

3 medium zucchini, ends trimmed

2 tablespoons extra-virgin olive oil

1 tablespoon finely chopped fresh oregano

1 tablespoon fresh thyme leaves

Pinch of sea salt and freshly ground black pepper

3 medium green zebra tomatoes (or other heirloom variety), cut in half and then sliced

Whole basil leaves for garnish

1 Cut the zucchini crosswise in half, or into 3-inch lengths. Using a mandoline or vegetable peeler, cut the zucchini lengthwise into very thin slices. In a medium bowl, toss the zucchini slices with the olive oil, oregano, thyme, and pinch of salt and pepper.

  1. Line the bottom of a 9" x 13 baking dish with a layer of zucchini slices, each one slightly overlapping another Spread about A of the tomato sauce over it and top with small dollops of pignoli ricotta and pesto, using about '/> of each. Layer on about A of the tomato slices. Add another layer of zucchini slices and repeat twice more with the tomato sauce, pignoli ricotta, pestc, and tomato slices. Serve immediately, or cover with plastic and let sit at room temperature for a few hours. Garnish with basil leaves.
  2. Alternately, to make individual servings, place about 3 zucchini slices, slightly overlapping, in the center of each serving plate, to make a square shape. Spread tomato sauce over the zucchini, top with small dollops of pignoli ricotta and pesto ana a few small tomato slices Repeat twice more. Garnish with basil leaves. Leftovers will taste great for at least a day or more if kept refrigerated, but they won't look as good.

Serves 6

Pineapple-Cucumber Gazpacho with Jalapeno,, Green Onion, and Cilantro

This gazpacho is best when chilled, so refrigerate it until you're ready to serve it. If you don't feel like breaking out your juicer to make fresh pineapple juice, or don't have access to buying it fresh, just substitute an extra cup of fresh pineapple into the blender when pureeing; the juice simply gives the soup a smoother finish, and it will taste just as good either way. Because the sweetness of pineapples varies, the amount of jalapefio and salt may need to be adjusted to taste. We like to use Elysian Isle Avocado-Lime Oii in this recipe

4 cups chopped, peeled cucumber (from about 1 large English cucumber or a few Kirbys) 4 cups chopped pineapple (from 1 large or 2 small pineapples) I cup fresh pineapple juice 1 small jalapeno pepper, seeded and diced 1 green onion, the white and 1 * of green, chopped

1 tablespoon lime juice

2 teaspoons sea safe

1 handful cilantro leaves, plus a fe.v extra for garnish 1 handful finely chopped raw macadamia nuts

3 tablespoons avocado oil, macadamia oil, or cold-pressed extra-virgin olive oil, divided (optional)

  1. In a blender, add 3 cups each of the cucumber and pineapple, the pineapple juice, jalapeno, green onion, lime juice, and salt. Blend until smooth. Add the remaining pineapple and cucumber, the handful of cilantro, and 1 % tablespoons of the oil. Pulse the blender quickly a few times; the gazpacho should remain chunky. Taste for seasoning
  2. Before serving, add the macadamia nuts to the gazpacho and stir to distribute them evenly Divide among serving bowls and drizzle with the remaining oil. Garnish with remaining cilantro.

Serves 4-6


This final four-week phase of the

  • Your choice of diet can influence your long-term health prospects more than any other action you might take."
  • Former U.S. Surgeon General C. Everett Koop

Budokon Weight Loss System will help to solidify your new habits while adding a few more changes. You will get a chance to be more creative with your meals as you become more comfortable with food preparation that supports your health goals. Health and wellness is a vast world, which continues to change and evolve as we do. Your knowledge of foods and their effects on the emotional and physical body should continue to grow as well. Remember, there is nothing more empowering than self-education.


Organic farming is fast becoming understood and accepted as the optimal way to produce fruits, vegetables, and animal products. Organic practices support nature in all its forms and create balance in the ecosystem. Organic agriculture is the practice of growing crops without the use of the synthetic pesticides, fungicides, fertilizers, toxic sewage sludge, and genetically engineered seeds used in conventional farming. Organic livestock production uses no growth hormones or antibiotics, and animals are given only organically grown feed. Such animals are usually humanely treated, with access to fresh air and outdoor pens, and are therefore healthier overall. Organic methods are also being applied to the creation of many other items, including body care products, household cleaners, and clothing. The benefits of "going organic" are obvious for all life on the planet — today and for future generations.

American farmers use about 300 different chemicals to grow foods sold in supermarkets today. The chemicals used in conventional agriculture have far-reaching effects, and many pesticides formerly banned for high toxicity are still found in alarming quantities in our environment.

Also, other countries have different regulations for food production, so imported food may contain pesticides banned in the United States. Toxic chemicals affect the food chain and our whole environment. Chemicals are not natural to our bodies, and we react to them on very subtle levels and in unpleasant ways.

Nature has provided us with better solutions than using harmful chemicals. But farmers and

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I 29

Noted side effects of pesticide contamination in humans include:

  • Disruption of the endocrine system
  • Reproductive toxicity
  • Hormonal imbalances due to estrogen-mimicking chemicals
  • Increased risk of cancer and suppression of the immune system
  • Pollution of ground water •Genetic disruption in wildlife
  • Ozone depletion ranchers need more education and empowerment on how to produce foods organically. We consumers must vote with our dollars.

When we buy organic products, manufacturers can see that it is what we prefer. Your choice lets farmers know that you care about the health of the planet and that you want them to continue environmentally friendly measures for people and animals. Buying organic products is an investment in the future of people and our planet.

Some studies suggest that the nutritional value of organic foods is superior overall to conventionally grown foods, with some tests indicating that organic food has up to 90 percent more minerals than conventional food. The higher the mineralization, the greater quality of vitamins and phytonutrients are found in the plant. Taste and color are your best gauges of mineral content. Bright color, rich flavor, and strong aroma all point to a high-quality fruit or vegetable.


Fast becoming a worldwide concern, genetic engineering is a scientific process used to change the genetic makeup of living cells and create new organisms with traits unlike those found in nature. By using genetic engineering, scientists have created plants with increased resistance to insects and altered nutritional profile, color, and size. As of 2004, at least 12 types of genetically engineered seeds have been available to U.S. farmers for widespread use.

Genetically engineered (GE) foods are also known as genetically modified organisms (GMOs).

Although scientists believe there is unlimited potential in agricultural genetic engineering, other experts are equally concerned that there is a great need for more in-depth and impartial research. It is important to be

Organic farming has many benefits for our world:

  • Reduces greenhouse gas emissions
  • Supports biodiversity and encourages higher numbers in wildlife populations
  • Conserves energy and natural resources


Buy these foods organic if you can, as conventional versions of these tend to be higher in pesticide contamination:


Apples Cherries

Imported grapes Nectarines Peaches Pears

Red raspberries Strawberries


Bell peppers


Hot peppers



These foods have the least pesticide contamination among conventionally grown foods:










Brussels sprout













aware of these practices, as they raise complex and difficult issues for humans to take very seriously

Although it would appear that these crops are self-contained and controlled, they can spread genetically engineered material through windborne pollen, processing, and storing. Many producers of non-genetically engineered crops have been finding trace amounts of GE material in their crops, due to the spread of GE organisms through wind and other means. This fact furthers the concern that the lack of long-term studies in combination with the lack of controlling these substances in our environment may pose future problems.

The United States currently does not require that bio-engineered foods be labeled as such (in most cases), although more than 40 other countries do. Many polls suggest that most Americans would be in support of pre-market testing of GE ingredients and government requirements for labeling GE-containing foods. It will be interesting to see how the U.S. chooses to progress with this controversial practice.

The USDA National Organic Standards require that organic crops not be grown from GE seed or ingredients. If you are concerned about genetically engineered foods, choose organic products.


Because our bodies' primary energy source is glucose, it's natural for us to have a sweet tooth. Sugar, in some form or another, is the primary fuel needed to continue the process of life. The most important thing in satisfying your sweet tooth is to choose the sugars that will maintain your good health. To make good choices about sugar and sweeteners, you need to understand how we end up going around in a vicious circle, where the more sugar we eat, the more we crave.

There's a world of difference between sugars derived from whole foods and those that have been refined and concentrated, like white sugar. Sugars that come from whole foods are balanced with the proper enzymes and minerals needed to break them down into a healthful source of fuel. When sugar is refined and concentrated, this natural balance is upset. Some research shows that refined sugars pass quickly into our bloodstream, shocking our organs and quickly creating an acidic environment that consumes the body's mineral supplies. The good news is that you can break this cycle and replace it with a healthful, balanced one.

Some research suggests that excessive intake of refined white sugar and its tendency to displace other nutrients in the diet is linked to many undesirable effects: addiction, obesity, hypoglycemia, diabetes, high blood pressure, heart disease, anemia, immune deficiency, tooth decay, and bone loss. It also contributes to yeast infections, cancer, menstrual problems and PMS, and mental changes, such as loss of memory, nervousness, irritability, and moodiness.

When you eat healthful, fresh, raw, whole foods, you'll find that their natural sweetness is so satisfying that it will satisfy your sweet tooth as your body returns to health. Yes, it may take time to adjust to not reaching for the sugar treats you crave, but in the long run you'll be happier with the results of having changed your habits. Keep focused on your goals of weight loss and good health! The best way to start limiting your intake of refined sugars is to clean out your kitchen of those products that contain them — and then not buy them again. If other family members are

not eating as you do, you may find it helpful to designate a place where they can keep their sweets, so you don't see them.

It's important to keep in mind that you are creating balance in your life. This means that you are finding out what works best for you. If you don't see something as realistic — like completely eliminating refined sugar — then modify it. This is where you really have to tap into your willpower! If you can't live without something yet, make exceptions that support your long-term goals, but don't stretch the boundaries once they are set. For instance, if you can't live without ice cream completely, allow yourself one day per month to indulge in it. You may also designate specific times for when you can eat certain foods in a relaxed way, such as holidays and other special occasions. However, as you do this, make sure you keep those "free days" to a minimum so you don't sabotage your health goals.

The Budokon Weight Loss System gives you a steady method to change your sugar habits over 12 weeks. The program's discipline and mindfulness will help you sail though such common sugar-withdrawal symptoms as lack of energy, anxiety, depression, and the urge to overeat. Remember that the longer you eat a natural and whole food diet, the less you will crave refined sweets.

When you need to prepare something that requires sweetening, use sweeteners that have the least negative effect on your body.

squash, sweet potatoes) TIPS FOR EATING SWEETENERS

  • Avoid refined white or brown sugar, corn syrup, other forms of processed sugar, and foods that contain refined sugars.
  • Raw honey is an acceptable sweetener, but use it in moderation, as it is a concentrated sugar. Avoid honey that has been pasteurized, which destroys the enzymes that naturally occur in honey. The word "pure" on the label does not mean raw. Infants and young children under age two, as well as anyone with a compromised immune system, should not consume raw honey, as it may pose serious health risks.


  • Fresh and raw fruits
  • Dried fruits
  • Sweet vegetables (carrots,
  • Green supplements such as spirulina, Chlorella, and blue-green algae may reduce sweet cravings
  • Stevia, a sweetener made from an herb, contains no calories and is very concentrated. You may find the taste a little different, but it's your most healthful choice if weight reduction is important to you.
  • Natural and minimally refined sugar is acceptable if you use it in moderation. This includes concentrated fruit juice, rice syrup, barley malt, maple syrup, molasses, and amasake.
  • Sucanat is unrefined, freeze-dried cane juice, which you can use in moderation.
  • Avoid artificial sweeteners altogether; they are synthetic chemicals, and some research shows that they can be harmful to humans.
  • You can use frozen juice concentrates in place of other sugars when baking. They're a healthful alternative to processed sugars. Avoid juices that contain sugar, corn syrup, or other sweeteners, colorings, and additives.


Water accounts for two-thirds of your body's mass. Because of this, it's crucial to give your body pure water to create true good health, but pure water isn't as easy to find as we might like. In many places, tap water contains chemicals and pollutants, regardless of the processes used to clean it.

Rainwater was once relatively pure. As rainwater falls through the atmosphere today, it is contaminated by smoke, dust, germs, lead, minerals, and chemicals. Rainwater is further polluted when it reaches the earth's surface, through contact with pesticides, agricultural wastes, chemicals from manufacturing, sewage, and other pollutants, including nitrates from agriculture waste. These nitrates are a serious threat to human and animal health because they create free radicals, which neutralize important enzymes in the human body and can contribute to degenerative diseases.

Baked Apples

1 apple per person



Maple syrup or stevia

Preheat oven to 350°F. Core each apple, leaving the bottom intact. Place a small pat of butter into each apple. Sprinkle with cinnamon to taste. Add 1 or 2 tablespoons of maple syrup or a dash of stevia; be careful when using stevia, as it is so concentrated-Bake for 20-30 minutes, or until apples are tender. Serve warm Optional. put raisins or chopped dates into the apples before baking for an extra treat.

Preheat oven to 350°F. Core each apple, leaving the bottom intact. Place a small pat of butter into each apple. Sprinkle with cinnamon to taste. Add 1 or 2 tablespoons of maple syrup or a dash of stevia; be careful when using stevia, as it is so concentrated-Bake for 20-30 minutes, or until apples are tender. Serve warm Optional. put raisins or chopped dates into the apples before baking for an extra treat.

Plan ahead so you'll have healthful foods within easy reach when you're hungry. When you get home from the grocery or prepare a meal, pack some of that fresh food in containers that are easy to toss into a lunch bag or briefcase. Keep them handy in the refrigerator so it's easy to take along a snack when you're dashing out the door.

Chlorination, one of the methods most often used to clean public water supplies, is effective in killing many contaminants in our water supply — yet it has a detrimental effect on the environment and people. As chlorine combines with organic substances, it creates chloroform, a poisonous, cancer-causing chemical that does not break down. The EPA has warned of skin cancer risks associated with swimming and bathing in chlorinated water for long periods of time. Chlorine is known to destroy vitamin E and beneficial bacteria in the body. It is a carcinogen to people and animals and has been linked to causes of vascular disease.

Fluoridation is another controversial treatment used by municipal water departments. Advocates say it prevents tooth decay, while critics say fluoridation is hazardous to our health. Fluoridation is not used in Sweden, Denmark, Holland, France, or Norway. We recommend that you not drink fluoridated water, especially while trying to lose weight, because some research suggests that fluoridation may inhibit the functioning of the thyroid gland and suppress enzyme function, which hinders the body's ability to lose weight.

Instead, we recommend that you drink filtered and purified water, despite its higher cost, so that you aren't exposed to probable toxins. You have several options for obtaining pure water:

  • Purchase a reverse-osmosis or activated-charcoal filter for your kitchen faucet. For extra protection, install filters on your bathroom faucets, both sink and bathtub, or install a complete home water-filtration system. Read owner's manuals carefully; clean components and change filters according to manufacturers' directions.
  • Fill water jugs at a natural foods market that has a water vending machine, or have a service deliver spring or purified water.


Food combining is the practice of eating certain combinations of food at the same meal for better digestion. Why bother with combining foods in a certain way? Because simple meals digest better. Different nutrients require different digestive enzymes for proper breakdown and assimilation. Some research shows that eating food in incompatible combinations over many years can greatly hinder digestion, which may

Do not overeat. Instead, stop eating when you feel just satisfied, not full. By not overeating, you allow for improved health in many ways.

eventually reduce your body's ability to assimilate the nutrients it needs. If you have signs of digestive impairment — gas, bloating, indigestion, heartburn — give food combining a try. It's an excellent way to help strengthen your digestion, and may promote weight loss.

Food combining is an optional tool in the Budokon Weight Loss System. The Meal Suggestions at the end of each section in this guide do not reflect food combining principles; you can adapt the Meal Suggestions based on the following principles if you choose. You can also use food combining in varying degrees depending on how comfortable you are with it. For instance, you can follow food-combining guidelines at all your meals, or just at one, or only on certain days. Or you may want to start using it mainly with the meals you create at home, where you have more control over ingredients and meal planning.

The rules for combining foods can seem strict at first, and it may take some time for you to become familiar with how to follow them. Keep an open mind, learn about how to combine foods, and give it a try.

Eat only when you're hungry, not just because it's mealtime or food is there. Let your body determine when it needs nutrition. One of the greatest obstacles to good health is overworking your digestive system, which makes it harder to properly assimilate food and stifles your body's cleansing activity.


  • Sweet fruits may be mixed together, but not mixed with any other food group. (Bananas, all dried fruits)
  • All other fruits may be mixed together, but not mixed with any other food group. (Includes apple, apricot, cherry, coconut, fig, grape, grapefruit, mango, nectarine, orange, papaya, peach, pear, pineapple, plum, strawberry, other berries, tangerine)


In our opinon, when combining foods, it is not as necessary to concern yourself with portion size and calorie counting. Properly combined meals are digested more efficiently; nutrients are processed without the congestion and toxicity created from improperly broken-down foods. This counteracts the body's tendency to gain weight due to congestion and toxicity. This is not an excuse to overeat! Focus on eating the right foods in combination and ratio, rather than on counting calories of inferior foods.


• Melons may be mixed together, but not mixed with any other food group. (Cantaloupe, honeydew, muskmelon, watermelon, etc.)


• Concentrated proteins and starches digest better when combined with the enzymatically active raw vegetables.


  • Nuts and seeds combine with citrus fruits. (Orange, grapefruit, and pineapple)
  • Lettuce and celery combine with anything except melons.
  • Apples combine with non-starchy vegetables.

In our opinion and experience, food combining can assist a digestive system that is not up to par. Think of it as a means of reducing the workload on the digestive system while it is mending. Once the digestive system is in better shape, food-combining rules can be relaxed to the degree the digestive system will allow. For example, if you discontinue following a food-combining principle and you experience indigestion and gas, then go back to following that rule.


Freshly made raw vegetable juice is an excellent and easy-to-assimilate source of nutrients. Few vitamin and mineral supplements can compare to a glass of fresh, raw juice. However, fresh juice is often not readily available. Even those who own a juicer may find it too costly or too much work to make their own juice. You may want to make fresh juice only during certain seasons or when you need a nutritional boost. If your local health food store has a fresh juice bar, consider yourself lucky! You can drink juices that are extracted on the spot, and some research shows that the habit of drinking these can greatly improve your health.








sweet potato/






green beans


baked potato

dairy products







- pasta

fish and fowl

green peas

- millet


squash (all types) !

- corn

soy (tofu)


- quinoa

^yellow peppers ;

Eat a wide variety of fruits and vegetables to assure a well-rounded consumption of nutrients. Try a new fruit or vegetable every week — there's much more to the produce section of the market than apples and lettuce!

r4> Eat raw foods with every meal. The enzymes found in uncooked foods will make it easier to digest the cooked foods in that meal.

We emphasize vegetable juice here for a reason. Fruit juices are healthful as well, but in our opinion should be consumed less often because of their high sugar content. Try to eat fruit in its whole form most of the time. Load up on vegetable juices and keep the sugar content lower by adding other ingredients beyond carrots, beets, and apples (these are often mixed in vegetable juice for flavor). Try adding celery, cucumber, spinach or other greens, zucchini, etc. Most juice bars also offer lemon juice, ginger, and wheatgrass as boosters to increase flavor and nutrition. Experiment with different combinations. You may have to increase the amount of green vegetables slowly over time, but the more you can tolerate, the better!

Be aware that fiber is removed from food during the juicing process. While this can help your body assimilate nutrients and enzymes with less digestive effort, drink juices as a nutritional boost — not as a replacement for whole vegetables and fruits. The nutrient and fiber content of the whole versions are extremely important to nutritional balance and may aid in weight loss when emphasized in your diet, partly because their fiber can make you feel more full and support digestive health in general.

If you don't have access to freshly pressed juices, buy bottled juices at your local health food store. While they're not as beneficial as freshly made juices (they're preserved through pasteurization, which destroys the enzymes), they are a healthful way to quench your thirst. Look for brands that are flash-pasteurized and that have been kept refrigerated, as they may contain more nutrients.

When you drink fresh juice, try lightly swishing each sip around in your mouth to mingle your digestive enzymes with it before you swallow. Some research suggests that this may help your body absorb its health-producing qualities.


  • Carrot and apple. Add ginger, lemon, or wheatgrass for variety
  • Carrot, apple, and celery
  • Carrot, celery, spinach, and lemon


  • Drink fresh juice on an empty stomach. Sip it slowly.
  • For better digestion, don't mix fruit juices with vegetable juices. However, you can mix fruits with one another; the same is true for vegetables. Exceptions are celery, lettuce, and apples, which you can mix with both fruit and vegetable juices. In fact, apple juice is a great way to sweeten vegetable juices. Carrot juice makes a great tasting base for a mixture of other vegetable juices.
  • Drink fresh juice as soon as possible after making it. The longer juice sits, even in a sealed container, the more its nutritional value will be depleted. However, you can freeze fresh juice without much loss of nutritive value; drink it as soon as it thaws.

CONSIDER NUTRITIONAL SUPPLEMENTS, AND CHOOSE WISELY We recommend that most people take a multivitamin and mineral supplement daily; many people can also benefit from extra vitamin C, calcium, and other nutritional supplements. But choose your supplements carefully. Many are manufactured from synthetic compounds and/or are otherwise inferior to food-based supplements. The vitamins, minerals, herbs, etc., in inferior supplements may not be absorbed well by your body, and research suggests that some synthetic supplements may actually be harmful to humans. Shop for supplements at a natural foods store; visit with one of their educated supplement consultants and inquire about natural and food-source supplements. You can also find literature and research on supplements in natural foods stores' book departments, book stores, online, and in our Recommended Resources on page 42.

During weeks 9-12, focus on making these adjustments to your diet:




Three vegetable juices per week

Refined sugar

Three dinners per week in which you

Meat every other day

follow food-combining guidelines

(limit to 2-3 meals per week)

Purified water

Tap water

As many organically grown foods

As many nonorganic

as possible

foods as possible

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