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RBTI DAILY GUIDE
Upon Arising
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_______: BREAKFAST can be nothing at all to just having some fruit
or to having whole grain cooked cereals, pancakes, toast, dry (but
soaked!) cereals, eggs, etc. This is something you will have to
experiment with yourself. The suggestions below should be based upon
true hunger, not just because it is time to eat. Please recognize to
learn the difference. I find myself not always requiring breakfast.
Others will be different depending on age, occupation, body
chemistry, etc. If you're not hungry, don't eat! If you are, which
you very likely will be, I suggest the following:
FRUIT - Try to eat a different kind of fruit each day of the month.
Use especially in season, locally grown fruit. Mango, pineapple,
coconut, papaya, and avocado are especially nutritious. Make fruit
salads using several different kinds of fruits. Delicious fruit
drinks using all the fruit can be made using a Vita-Mix. Use your
creativity to prepare delicious fruit compliments and entrees to the
grains you eat for breakfast. Eat your fruit before the rest of your
meal.
COOKED CEREALS such as Oatmeal, Millet, Roman Meal, Cream of Rye,
Cream of Wheat, Cream of Rice, Hominy Grits, etc. These can be made
in many different ways instead of just plain. You may add different
sweeteners, dried fruits, maybe some nuts, oil, etc. to increase the
mineral content of the grains and make them more nutritious and
really tasty.
DRY CEREALS such as Grape Nuts, Rolled Oats, Corn Flakes, Shredded
Wheat, Granola, Muesli, etc. Purchase the brands that do not use
white sugar in their processing. Dry cereals should be soaked well
for best digestibility. Try not to eat dry cereals more than once
per week. It is easy to fall into a pattern of corn flakes everyday
for breakfast since it is so simple. Remember, variety is the spice
of life! Therefore, avoid getting trapped into the dry cereal,
everyday routine.
WHOLE GRAIN Toast, Biscuits, Muffins, etc. Learn to bake these for
yourself if you have the time. If not, supermarkets are carrying
more varieties of whole grain breads. Health food stores and
specialty type stores like Trader Joe's carry breads that are not
just made from wheat but also from rice, millet, barley, etc. You
may use jams and jellies. Many of these do not use white sugar
(sucrose) anymore and are better for you than those brands that do.
WHOLE GRAIN Pancakes & French Toast with Real Maple Syrup. Again,
you can learn to make pancakes and French toast yourself from whole
grains but these are becoming more and more available in different
supermarkets and health food stores for those people whose work
schedule doesn't allow much time for making things from scratch.
EGGS once or twice per week cooked as you like them with or without
meat or soymeat. If possible, get your eggs from sources where the
chickens are raised healthily and humanely. Regarding soy meat, you
may try the Morningstar brand of soy sausage and soy bacon. You'll
be surprised just how closely it tastes to the real thing! After a
while you'll like them better than the energy depleting pork
sources.
DRINK - fruit juices and/or skim milk if desired.
After Breakfast Schedule
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LUNCH
_______: LUNCH can be nothing at all if you don't have a real hunger
to having a large salad, several steamed vegetables or a vegetable
casserole, a fish, poultry, beef, or wild game dish, some type of
grain, some bread, fruit, cranberry juice, milk, yogurt, etc. If you
are going to eat meat, eat it at the lunch meal. I suggest the
following for lunch:
LARGE FRESH VEGETABLE SALAD with _____ tea/tablespoon(s) Olive Oil
on it. Use 1 teaspoon of Olive Oil for every 50 pounds of body
weight. Use salad dressings as desired. Make your salad with a
variety of leafy lettuces (California mix, Romaine, Boston, some
Iceberg) and lots of raw vegetables (carrots, peppers, radishes,
tomatoes, cucumbers, regular and green onions, spinach leaves, bean
sprouts, etc.) and condiments like olives, baby corn, artichoke
hearts, etc. Like you ate fresh fruit before the rest of your
breakfast, eat your salad before the rest of your lunch meal. Your
body will extract the gelatin from the raw food which will aid in
the digestion of the rest of your lunch entrees. Also, it will help
you to avoid overeating.
2 - 3 STEAMED VEGETABLES & some sort of GRAIN such as rice, millet,
bulgur wheat, barley, etc.
OR
THE SALAD described above AND
A VEGETABLE CASSEROLE made with at least 2 - 3 vegetables. Have a
grain as described above if it is not in the casserole. Vegetarian
based casseroles are delicious ways to make vegetables so the whole
family will enjoy them. Any good vegetarian cookbook should have
many recipes to choose from.
OR
THE SALAD described above AND
A SANDWICH made with whole grain bread. Vegetarian sandwiches can be
made using raw veggies, beans and bean spreads, nut butters (go easy
on these though), prepared soymeats found in most supermarkets
nowadays, etc. If you desire to use meats in your sandwiches (beef,
poultry, fish, etc.) please read the note on meats in the General
Dietary Limitations & Other Suggestions section below.
You may also want to add the following to your lunch meal:
SOME whole grain bread, rye crisps, etc., if not eating sandwiches.
TORTILLA CHIPS or other whole grain chips but please, eat potato
chips no more than once per month.
FRUIT and/or yogurt (if desired) for dessert.
CRANBERRY JUICE or other fruit juice. Use at a rate of 1 fluid ounce
for every 25 pounds of body weight.
CARROT JUICE freshly made in a juicer. Use at a rate of 1 fluid
ounce for every 25 pounds of body weight.
SKIM MILK (if you didn't have it with breakfast) - Use milk at a
rate of 1 fluid ounce per 25 pounds of body weight per day. Using
our 150 pound example above, that person would drink no more than 6
ounces of milk per day.
After Lunch Schedule
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Supper
_______: Supper can be nothing at all or include the following::
A SALAD like at lunch time. To satisfy your hunger and to add more
variety in your diet at supper time, consider having with your
salad:
A VEGETARIAN based SOUP or STEW.
SOME whole grain bread, preferably toasted, or some whole grain
crackers.
YOGURT - Try to always eat yogurt once per day as it is extremely
good in restoring the friendly bacteria needed by the colon. I
suggest buying yogurts that are made with S. Thermophilus, L.
Bulgaricus, L. Acidophilus, and Bifidus live active cultures. Brands
I know of that use some and/or all of these cultures are Stoneyfield
Farms, Trader Joe's, and Yoplait.
General Dietary Limitations & Other Suggestions
Any "unclean" food listed in Leviticus 11 and Deuteronomy 14.
Included in this list would be:
Pork and any of its by products including: ham, ribs, bacon,
sausage, chops, jowls, crisp pork skins, cracklings, chitterlings
and anything else made from pork including fat and lard.
Horse, rabbit, bear, duck, goose, etc.
Seafood: Tuna, catfish, swordfish, shark, shrimp, lobster, clams,
mussels, etc.
(The above foods release the energy that makes them up too quickly
for the human body to utilize properly. This quick release of energy
is too fast for the human body chemistry to assimilate AND the heat
given off during digestion drains the body's present cell structure
of reserve energy. Avoid these foods as much as possible!) Beyond
these, avoid the following as much as possible:
Cocoa / chocolate.
Carbonated beverages.
White flour products including bread, biscuits, pancakes, cakes,
cookies, etc.
White sugar and anything made from it including candy, cookies,
cakes, cereals, ice cream, etc. Read the labels on the products you
buy!
White rice and anything made from it.
Table salt. Use Lowery's instead and use it sparingly.
Spices such as black pepper and nutmeg.
Sea salt.
Processed oriental teas such as Lipton, Nestea, Earl of Gray, Orange
Pekoe, etc. Substitute with herbal teas (chamomile, mint, cinnamon,
etc.) instead.
Coffee - You may have one cup of very weak coffee per day if you are
30 years old or older. If you are a heavy coffee drinker (more than
4 cups per day) taper off slowly for several days until reaching the
one cup per day allotment or eliminate it altogether if you choose.
Alcohol - Unless needed to relieve extreme gas and indigestion
problems or for rare special occasions.
White Potatoes (Idaho, Russet, Maine, etc.) should be limited to
once per month.
Nuts and nut butters. Go easy on these. Although they are high in
mineral, most people have difficulty digesting them. Making nut
milks is, however, an acceptable way of using nuts in your diet.
Also, using nuts in cooking so that they become very soft is another
way that makes them acceptable.
Cheese - We were taught to use cheese "to taste." Cheese is a very
heavy food and difficult to digest for many people. It also contains
a lot of fat. I would suggest no more than 1/2 ounce per 25 pounds
of body weight per WEEK. Example: A person weighs 150 pounds - 150 /
25 = 6 x 1/2 = 3 ounces of cheese per WEEK. It is best to use a hard
cheese such as cheddar which has been aged at least one year.
Bread - Dr. Reams said the more bread one eats per day the less
mineral one will get from the other foods eaten. It is easy to fill
up on bread because it is easy to use and tastes good. But when a
person does this, he/she misses out on valuable minerals and enzymes
available in other food sources. I suggest half a slice of bread per
day for every 50 pounds of body weight. Toast it if possible for the
best digestibility. If you eat pancakes, muffins, and/or biscuits
for breakfast, make sure you calculate these into your daily
allotment of bread for the day.
*AS TO THE RATIO OF RAW TO COOKED FOODS, please use your common
sense here. I like to use the phrase "as much raw as you can jaw"
when making dietary suggestions. Dr. Reams recommended at least 35%
of the diet be made up of raw food fiber. This agrees with other
traditional dietary habits of peoples throughout the world who
consistently exhibit good health. Eat your fruit first at breakfast
time adding the other suggestions afterwards to satisfy your hunger.
The same rule would apply at lunch and supper except that you will
eat your salad first, adding your cooked vegetables, grains, meats,
etc. afterwards.
*PLEASE DON'T OVEREAT! Eating the wrong foods is bad but I think
over eating is just as bad, perhaps worse! I assure you, I am not
being judgmental here as over eating has been one of my previous bad
habits and can occasionally still get the best of me. Avoid it at
all costs. The advice of an older gentleman to me one time was: "If
you wish to not become overweight, leave the table a little hungry."
He's right. When we have eaten until we really feel full or stuffed,
we have eaten too much and are overtaxing our digestive systems.
Learn to eat just enough so that you are satisfied but not full to
the point of discomfort and bloating.
*IF YOU'RE NOT HUNGRY, DON'T EAT! Skip the meal altogether and wait
for the next meal. If skipping a meal causes you to feel very hungry
before your next meal, then have a glass of juice in place of your
water and/or eat a piece of fruit. Once you begin the lemon water
program, the lemon water / lemonade will give a tremendous energy
boost of energy to the body making the desire for snacks even less
to no desire at all. I think eating three meals per day at four to
five hour intervals is the best rhythm for the body.
*IN REGARDS TO LOSING WEIGHT, experience both shows and proves that
once a person gets the RBTI numbers into Range A and keeps them
there, that person's weight will return to where it is supposed to
be. Dr. Reams was noted to say: "Quit trying to be like the scale
..." The point is that our weight has much to do with the overall
size of our bone structure, how hard we work, how much exercise we
do, etc. When the RBTI numbers get into Range A and stay there, your
weight will adjust itself accordingly.
INVITED TO DINNER: If you are invited to a friend's house for dinner
and a delicious PORK roast is being served for the main meal with
whipped mashed potatoes and a wonderful dessert made with loads of
white sugar, I would eat what is set before you. I think more energy
would be lost over offending the cook by not eating it rather than
eating it. You don't have to overdo, however. Remember, it is the
daily and weekly systematic use of these foods that causes problems,
not the rare occasion we find ourselves eating them.
*WHEN BATHING OR SHOWERING, if you are using soap on your skin, make
sure that you replace the oils you wash off with some type of bath
oil. Dr. Reams said our natural oils hold in much of the Vitamin C
that is stored in our bodies and removing these natural oils allows
Vitamin C to escape from our bodies making us more susceptible to
colds and other viruses. I have seen this with people who think they
have to nearly disinfect them selves daily with a 25 minute shower
using half a bar of soap. Shower and bathe but if you must use soap,
do replace the lost oils on the skin as mentioned above.
*TRY TO SET ASIDE ONE DAY PER WEEK TO REST ON. In the Old Testament,
the Sabbath was made for man and the animals to rest their bodies
from their six day work week. The Sabbath, along with all the other
commands God gave to the children of Israel, had one thing in mind:
"that it may go well with thee, and with thy children after thee,
and that thou mayest prolong thy days upon the earth ..."
(Deuteronomy 4:40) Giving our bodies a day of rest each week only
makes sense. Therefore, make an effort to include such as you follow
the suggestions in this booklet.
Water & Instructions For Making Lemon Water and/or Lemonade
STEAM DISTILLED WATER – Only steam distilled water is to be used in
this program for your daily systematic drinking and it should be
used in your cooking also.
TO MAKE LEMON WATER - Squeeze out enough juice from fresh lemons
using a citrus juicer and run it through a sieve to give you the
number of ounces needed to make half of your daily distilled water
intake. For example, if you need a total of 40 ounces of lemon water
or lemonade: You will need 4 ounces of lemon juice to add to 36
ounces of distilled water for the correct ratio.
If you are to be making lemonade, natural sweeteners need to be
used. I suggest using a different sweetener for each day of the week
to avoid the possibility of becoming allergic to any one of them. It
is important that the lemonade taste sweet to your taste buds.
Therefore, try adding 2 teaspoons of sweetener to every 10 ounces of
lemon water and see if that is enough to make it sweet. If it isn’t,
add more. Also, as your sugar levels begin to lower during the day,
you may need to add more sweetener to the lemonade to keep it sweet,
so you may wish to take extra with you if you won’t be home. The
following is an example of sweeteners along with a schedule for them
to be used:
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Sunday - Maple Syrup (the real stuff!)
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Monday - Rice Syrup
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Tuesday - Date Sugar
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Wednesday - Sucanat or some type of Molasses
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Thursday - Honey
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Friday - Sorghum
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Saturday - Barley Malt Sweetener
If you would like to know more about the RBTI
dietary recommendations, please contact:
Michael Olszta
RBTI Consultant / Relexologist
19 Shattuck Street
Nashua, NH 03064
603-930-1683
olszta@comcast.net
©
Michael Sigurd Olszta
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