Plant Based Diet Guidelines, a Primer

Plant Based Diet Guidelines, a Primer

Great, if you are ready to feed yourself in accordance with your physiological design, and you are human, then you are ready to ‘get back to’ a plant based dietstyle.

Some basic guidelines may help:

Eat, drink and supplement nothing that came from an animal Yes, fish are animals.
Now, once you divorce your mind from the common myths regarding Plant-Based nutrition, you can relax… There is really nothing special you need to do. Still, some general pointers may be helpful in making the most of your new direction.
Please get beyond the propaganda which suggests that “Milk Does a Body Good”. Nothing could be further from the truth, yet many people, when transitioning away from the ‘SAD’ (standard American diet) or an animal-based diet still consume dairy products. In fact typically, new ‘vegetarians’ increase their use of cows’ milk, cheese and such. This is not in their best interest. Both the flesh and the milk of animals represent the most offensive abuses-of-self one can engage in. Yet even considering all of the salmonella, campylobacter, the Trichinella worms, tumors, E. Coli and MAD COW prions and so on which tag along when you bring home the meat,.. and in spite of the illegitimately created good reputation programmed into the minds of consumers about cows’ milk, it’s hard to conceive of a bigger mistake than ‘The Milk Mistake’. Unless you measure 12-14 inches (head to toe) and your first birthday is the most recent one, and your natural mother is lactating on your behalf, ‘Milk Does Your Body Bad’, VERY BAD.
MILK MATH… Some revealing milk related numbers *
MILK MATH… Some revealing milk related numbers

O.K., that’s a long way of saying:
~ 1. Consume no flesh
~ 2. Consume no dairy

That’s the ‘anti’ way to say it, the ‘pro’ way to say it is simply “Eat Plants”, (eat only plants).


~3. Eat ‘whole’ foods, only whole foods. I think we know what that means, but to clarify: This does not suggest that you should eat the bark, leaves and roots of the apple tree when eating an apple, but please DO eat the skin and some seeds. The best example (of eating only WHOLE foods) can be made when considering common starchy carbohydrate foods made from grain. Pastas, breads and stuff like that. These foods may be fine if the product is made with ‘Whole Grain’ wheat, spelt, kamut, rye, oat, barley, millet, teff or, whatever. And don’t forget the ‘pseudo-grains’ (Amaranth, Buckwheat and Quinoa). For the past 70 years, Americans have consumed mostly ‘refined’ grain products. Don’t waste your time with ‘enriched’, ‘unbleached’, ‘polished’ grain products, it’s all refined crap with purposefully deceptive names. The next most popularly misused classification of ‘simple’ carbohydrate is sugar. Table sugar, which is concentrated out of cane and beet is well known as the personification of true Junk Food, and yet, amazingly, it is still found sitting on the table in most American households. This familiar poison, in all of its various manifestations (powdered, brown, raw, turbinado, Splenda Etc) is lethal… This is NOT a whole food. Corn syrup, fructose and the now ubiquitous High Fructose Corn Syrup (HFCS) are, in some ways even more poisonous and disease producing than the plane old white crystals. Related to this subject are artificial sweeteners… Don’t touch ‘um!.. Unless of course you want to take a healthy person and produce in him, diabetes, or take a person who is already diabetic and/or overweight and make matters worse, then by all means, feed him artificial sweeteners. This dietary addition will also reliably produce other serious disease conditions.

~4. Eat ‘good fat’ (High Quality Fats)

Our bodies, and in particular, our nervous systems require and crave ‘good fat’. We can access enough good fat just as a component of the plants we eat (Virtually all foods contain fatty acid components). However most people use additional fat/oil, and this can be good.
Since the Plant Based Diet, by definition, forgoes animal fat, what’s left to consider is how to distinguish good plant fat from bad plant-sourced fat.
Fats that should never be put into or on the body; margarine, shortening, ‘transfats’, or most fats and oils that have endured significant exposure to the three big fat-killers; Heat, Light or Oxygen. Trans fats almost never occur in nature in any significant amount, and then, only in meat and milk, so trans fats (including hydrogenated and partially hydrogenated fats) found in junk food are the result of unwise human intervention. Trans fats are not essential and do not promote wellness.
Eating-to-satisfaction, fat rich foods such as nuts, seeds (and nut/seed butters, such as almond butter, tahini Etc.), coconut, avocado can easily fulfill essential fatty acid requirements and are most enjoyable, still, using additional fats may be fine. Favorite high quality fats include organic coconut butter, hemp oil, flax seed oil, sesame oil, extra virgin olive oil. There are others, but these are the mainstays. All of these need to be the raw, unrefined versions. Never heat hemp oil or flax seed oil and keep them in the fridge. Coconut butter and olive oil do not need refrigeration. Store all fats/oils in the dark. Coconut butter/oil is the best for cooking as it is quite heat stable. Eating good fat does not make one fat.

To be sure, there is no nutrient, essential for human wellness that can’t easily be sourced on a plant based diet… There are no food nutrients that can’t be more safely and economically sourced from plants than from animals.

That is to say; there is nothing that needs to be replaced or made up for, following the initiation of a plant-based diet (the exclusion of meat and milk). By moving away from a meat based diet you are simply dropping inappropriate ‘Cat Foods’ (cats are carnivores, humans are herbivores) which the body is not designed to process anyway. This adjustment is a very good move, one which has numerous positive spin-offs for the eater, the environment, the economy, the starving population and so on.

Simply removing the flesh and milk from your diet takes a huge and harmful load off of your body and exposes you to far fewer harmful influences, be they infectious, parasitic, biochemical, chemical, ‘energetic’ or other (there are many), and automatically frees up lots of valuable energy that the body would otherwise have to expend in efforts to fight the infectious agents and parasites, and to try and detoxify and excrete the high levels of chemical poisons concentrated in the flesh and milk.


Starting from a SAD (standard American diet) and only dropping the animal component will not provide high performance nutrition because of the remaining junk food component… Just as the junk food (non-food) provides a negative net health contribution when eating animals, the inclusion of junk food when following a plant based diet is a powerfully negative factor.
Whether one eats things with faces or with flowers there can be no excuse for, and no redeeming pay-offs associated with consuming junk food.

The next level:


Some would argue that choosing ‘organic’ over ‘commercial’ food should be the first step to a sensible diet. At any rate, it is well to endeavor to use the highest percentage possible of organically grown food in one’s diet that each individual’s situation will allow.


I could argue that striving for a Non-GMO kitchen by insisting on only GMO-Free food should, in this age of Monsanto takeover, be the first step and that this could be the most important demand to communicate to those writing food policy. Indeed it is mostly by our consumer choices that we communicate with policy makers and producers, so with every purchase we make things either better or worse for everyone.

Again, with every purchase we make things either better or worse for everyone.

The general GMO issue, a short look: *
The general GMO issue

Civilized Supplementation:

This refers to known nutrients which may sometimes be in short supply or under-functioning due to the ways modern humans choose to separate and shield themselves from natural elements and because of the degree to which we have damaged the life-supporting properties of our only home planet.

Vitamin D:

Vitamin D is a hormone really, possibly more properly referred to as a fat soluble steroid hormone precursor, and that is why the only perfectly safe form and truly effective and innately controllable type of vitamin D is – that which the body produces after exposure to sunlight. Lacking that, (for both animal eaters and plant eaters) it may sometimes be helpful to supplement. On an exclusively plant based diet Vitamin D2 (Ergocalciferol) is the compatible form (clarification to follow). Plant sourced D3 is now available; D3 is not necessarily better, but aggressive marketing has most folks believing that it is.

Sunlight filtered through glass will not produce vitamin D. Sunlight filtered through sun-block lotion may not produce vitamin D and most such preparations are poison. Poisons (and beneficial nutrients) readily enter the bloodstream and become part of the body through the skin.


Supplemental Vitamin D-3 generally comes from four different sources: Pig skin, sheep skin or wool, fish liver, and pig brains; (usually sheep or pig skin), in which case, (since it is a pseudo-hormone) it will be pig, sheep or fish ‘specific’ and therefore somewhat confusing/deranging to a human system.

Relatively recently, vegan D-3 supplements have become available, concentrated from; lichen, mushroom and other plant sources.


Vitamin B-12
It is a surprise to some, but vitamin B-12 deficiencies are much more common in SAD eaters than in Vegan/Plant Based people. The deficiency exemplifies an imbalance all the way down to the microbial level on Earth and in our bodies, a too ‘sanitary’ situation and a hyper-stressed population.
Although vitamin B12 is found in animal foods and to a lesser degree in/on some plants it is not actually synthesized by plants or animals. Only bacteria make biologically active vitamin B12, animal tissues store “bacteria-synthesized B12,” which can then be passed along the food chain. Few recognize however that B-12 can be inactivated by heat (cooking). B-12 stores in the body for years.
The human gut contains B12-synthesizing bacteria, living from the mouth to the anus. The presence of these bacteria is an important reason that disease from a true vitamin B12 deficiency occurs rather rarely in people and is particularly rare in people maintaining a well designed plant based diet. Naturally B-12 is synthesized most reliably in people with healthy intestinal flora (a healthy population of compatible probiotics) (Lots of good bugs, fewer rotten bugs). So some of the best things we can do to keep our B-12 requirement happy are to;
~ Eat a high quality diet (no animals), do not use antibiotics unnecessarily, as antibiotics kill the good bugs too and screw up the whole gut-bug-balance (people who eat and drink animals automatically take antibiotics every day, because the tissue and milk of commodity animals is loaded with all kinds of pharmaceuticals including antibiotics)… More than half of the antibiotics used in the U.S. are given to livestock and then eaten by animal eating people and pets. Yes, free range (which isn’t free range) and ‘organic’ meat and milk animals are injected with, implanted with and fed antibiotics too… And it’s legal.
~ Try not to be obsessively clean. Super sanitized is not naturally healthy… Grow and/or buy organic fruit and veggies and don’t scrub them to death. Get outside, get some dirt on you. Likewise being intimate (I mean with a human, not sleeping with cats and dogs) can transfer some B-12.
Because B-12 is totally micro-organism / bacteria dependant, the more we support conventional, chemical dependent farming, which kills the soil, the deeper the B-12 shortage will get. The better we support sensible, sustainable farming methods (No pesticides, herbicides, synthetic fertilizers and NO GMOs) the better the situation will become.
B-12 Bottom Line: Since things on Earth are now quite out of balance and the overall imbalances reach well down to the invisible (microbial) level where some micro-nutrients (including B-12) are generated and assimilated, I generally recommend that everyone (especially meat and milk eaters and/or SAD eaters) supplement B-12 occasionally, though I know many healthy plant-based people of advanced age who never have.

Clean water:

That’s pretty obvious, do the best you can.
‘Live’ water:
Ideally, to the extent possible, the fluids we drink should be ‘live’, ‘alive’, which is to say; well endowed with ‘ZETA POTENTIAL’ (replete with free, available electrons). (Search this site for: Crystal Energy, MegaH, MegaHydrate).
It’s Smart To Drink “Educated Water” *
It’s Smart to Drink ‘Educated Water’

Make water your primary beverage. No matter how much coffee, tea or Muscatel you may drink, it does not count as, and should not displace the water.
Most water is so dead that it does not hydrate the body well. One way to improve the situation is to slightly salt some of your water some of the time or place a grain or two of salt on the toung before drinking… It must be ‘good’ salt. The preferred way to enliven water is to increase the zeta potential with ‘Crystal Energy’.
Don’t drink much fruit juice. Vegetable juice may be fine in generous amounts unless it is eccessively sweet.
Do not gulp cold fluids, if you must drink ice cold drinks, hold each sip in your mouth (while enjoying the taste and the ‘feel’) for a moment and warm it up before directing it to the stomach (which likes warm, wet mediums).


Don’t be afraid of salt, use ‘live’ salt to taste. You will only rarely find ‘live’ (healthful) salt as an ingredient in prepared and convenience foods… Best to bring home unsalted foods and add the good salt yourself. The best example of ‘live’ salt is Celtic Sea Salt.
Celtic Sea Salt is available from: Selina Naturally, aka, The Grain and Salt Society, 800.TOP.SALT / 800.867.7258. Celtic Salt is now available at many natural food stores.

Physical/electrical connection to Earth-Ground (Vitamin G):

The great unrecognized deficiency suffered by humans and often their pets as well, is the Vitamin G deficiency. We benefit from exposure to (interfacing with) the natural elements and we MUST connect (physically and electrically) with Earth. Regular, long duration, long term Earthing / Grounding of the broad population would diminish and dissolve much of the pain and suffering which our society deals with… The drug companies would not like that, but our bodies and our minds would love it.
Accessing Vitamin G (Earthing / Grounding) refers to making direct contact between the bare skin and the surface of the Earth, and/or doing so through the medium of an electrically conductive material. Because this is a discussion about ‘how to eat’, with a primary focus on the nutritional component, the issue of how to access Vitamin G is appropriate. Vitamin G is essential nutrition.

Click for Vitamin G

Go to article: ‘Vitamin G’

A successful and supportive dietary style which reliably produces good results, whatever the particular slant; macrobiotic, raw, veg’n, primitive/Paleolithic, or whatever, is built upon a synergistic combination of inputs. Vitamin G is one component.

Electrons / Vitamin H:

Refers to the elusive negatively ionized hydrogen atom (Primordial electron donor) often referred to as the ‘Life-Force’ of food. Our ancestors acquired abundant H- (H Minus) in the primitive diet before the ‘firing’ of food became common. Nowadays we get little of this most essential-essential, and we need it more than ever. You can find Vitamin H in food, only in fresh, raw food.
People (and pets) realize tremendous benefits from supplementing with ‘Silica Hydride’ (stable H-). The next most potent source of the essential H- ion is fresh raw plant juice, e.g., fresh organic wheat grass juice.
(Search this site for: MegaH, MegaHydrate).
MegaH/MegaHydrate, the most important development(s) with regards to Health/Wellness, Longevity, Vitality, Energy, Recovery… *
MegaH/MegaHydrate, the most important development(s) with regards to Health/Wellness, Longevity, Vitality, Energy, Recovery…

…And other assorted natural elements:

Surround yourself with and expose yourself to natural elements;
Fresh air, sunlight, moonlight, starlight, wind, rain, water, trees, rocks, Etc. in safe ways and at sensible levels… It’s all nutrition.

Wild Food:

Eat something ‘wild’ regularly; There are unidentified ‘etheric essences’, elements and compounds offered in ‘wild things’ which are lacking in even the finest common, cultivated foods. Some of the influences available from wild foods are powerful, restorative, deeply nutrifying and curative, and they are not necessarily ‘dose dependant’, that is, we need not consume large amounts to get what we’re after. So, one lily-flower, a single may-apple, one small fistful of grass, half-a-dozen pine needles or a dab of fresh sap goes a long way… Eat grasses, leaves, flowers, buds, ‘safe’ berries, nuts, Etc.

Good Bugs:

Eat good bugs (probiotics). Good bugs are available in raw fermented and cultured foods. Good examples are: unpasteurized sauerkraut (inc. kimchi and stuff like that), miso, Rejuvelac, plant-based yogurts and Kefir if unpasteurized and Kombucha. Additionally you can make or purchase all kinds of different cultured vegetable things. Even ‘live’, unpasteurized beer may qualify.

Partake of the full spectrum of color:

A complete rainbow of color is available in (through) foods, and a well rounded diet supporting a ‘well’ [rounded] person includes the full spectrum. Green is easy of course, as is orange, yellow and red; blue, indigo and violet are less common but very necessary to create and maintain full wellness.
Important phyto-chemicals are associated with each of the different colors. Make the effort to seek out, and eat/drink from this cooler end of the spectrum (blue, indigo and violet) too. When it is difficult or expensive to eat blues and purples keep in mind that some foods offer a rich complement of the full spectrum, while visually presenting only one (or two); a good example is Spirulina alga. Please note that for the sake of this discussion, ‘white’ and ‘black’ are very important food-color-signatures as well.

Partake of the full spectrum of flavors:

Typically, Americans and other ‘developed’ westerners are pathogenically lopsided with regards to ‘tastes/flavors’ and exhibit deranged cravings. This is a vicious circle which stems from, and perpetuates physiological imbalance and ill health. The selective preference for, and habitual over-use of sweet and salty makes big trouble for ‘civilized’ people. Actually, western science generally recognizes only those two tastes/flavors plus the ‘secondary’ flavors: sour and bitter. Bitter for instance is usually only experienced as the ‘hops’ component in beer, and yet can provide powerful balancing and remedial influences. We deserve the full benefits of comprehensive ‘taste nutrition’ from a well rounded dietstyle.

Traditional Chinese Medicine [TCM] classifies food into five flavors: sweet, sour, bitter, salty and pungent. Each flavor acts on and has a direct influence on a specific vital organ system. When each flavor is consumed in moderation, it benefits the corresponding organ(s). Over-indulgence in any flavor harms the organ and creates imbalance among the five vital organ systems.
Similarly, Ayurveda, the ‘living’ and healing system of India identifies six tastes by which all foods can be categorized: Sweet, Sour, Salty, Bitter, Pungent, and Astringent.
There is a convenient overlapping within the two systems… They both say approximately the same thing but in different ways. The point is that we do our best when we abuse (overuse) none of these and partake of them all.


Seaweeds (Sea Vegetables) are algae that live in the sea or in brackish water. Scientists often call them “benthic marine algae”, which just means “attached algae that live in the sea”. They come in three basic colors: red, green, and brown.
Common edible seaweeds include:
Arame (Eisenia bicyclis)
Badderlocks or Alaria (Alaria esculenta)
Dulse (Palmaria palmata)
Hijiki or Hiziki (Sargassum fusiforme)
Kelp (large seaweeds (algae) belonging to the brown algae [class Phaeophyceae] and are classified as the order Laminariales. There are about 300 different genera)
Kombu (Saccharina japonica)
Nori (various species of the red alga Porphyra)
Sea Lettuce (various species of the genus Ulva)
Wakame (Undaria pinnatifida)

Related to ‘leafy’ seaweeds, but generally used in deferent ways are fresh water algae, such as:
Spirulina (Arthrospira platensis and Arthrospira maxima)
Chlorella (Chlorella minutissima and Chlorella pyrenoidosa and Chlorella vulgaris
These two are considered green or blue-green algae

Savor the full experience of preparing and partaking of food:
Savor and appreciate (think about) the foods you eat, saying Grace is an example… I am suggesting that we exercise all the senses applicable, the religious component is optional.

Eat Responsibly, PS, 1

Eat Responsibly


With regards to this important aspect of ‘feeding your whole being’ please consider the following, excerpted from:
Potluck, or Guess Who Else is Coming to Dinner, Billy Saunders

Potluck, or Guess Who Else is Coming to Dinner

It is good for us to very much appreciate the preparation, presentation, arrangement, color-play, aroma, texture, flavor etc. of a good meal, we can find it fulfilling to contemplate where all of the ingredients came from; the apples in the cobbler starting from a seed, growing into a tree, the tree sprouting fragrant blossoms, blossoms giving way to tiny sour apples, the growing apples drawing nutrients up through the structure of the tree, while swinging in the breeze, basking in the sun and bathing in the rain (not us, but the apple).
We can think about, and give thanks for the nature-given orbs getting juicier and sweeter every day until their weight demands picking. We will generally be delighted at the beauty; aroma, color array and creative display, and appreciate the care and laboring of love that brings such healthful layouts to the table.

Eating is one of the most joyous, even blissful activities in life. It seems to be necessary of course, but can be very enjoyable as well, and is in fact ‘truly nourishing’ only when the full spectrum of senses are employed, as when we use our awareness to fully appreciate the color, the scent, the textures and layering of flavors, and when we think about how the dish came-to-be, and mentally / emotionally give thanks. We are, in fact, nourished [only] to the degree that we participate in the experience.
We are nourished to the degree that we are in alignment with our perception of the ‘quality’ of the food. Quality, in this context refers not nearly so much to a measure of vitamin content or the monetary price, but to the overall inherent ‘energies’ contained in, and transferred to us… through the food.
Whole aspects of our being go virtually un-fed if we eat super, new-and-improved, fortified, high priced, vitamin enriched ‘health food’ but don’t fully participate, and in a pleasurable manner, in the partaking of the gift.

Whole aspects of our being are confused and deranged if we choose to eat things for which our bodies are not physiologically designed. Flesh from any animal and the milk from a foreign species or even our own mother’s milk after weaning age (Apr. 18 months) are good examples of poor choices.
Whole aspects of our being are poisoned, if we choose to eat things that contain chemical, biological, hormonal, or energetic qualities or residues beyond our ability to process fully and naturally.
This helps explain why nutritional supplements can have significant shortcomings, why 20 minutes in the sun will serve your Vitamin D needs, and thus your bone density and immune integrity better than a bottle full of ‘D’ pills or a tanker-full of ‘fortified’ Cow’s milk.
This helps explain why the Carotenoids contained in Cole slaw, sautéed veggies, or pumpkin pie will fulfill your Vitamin A needs in ways that a handful of ‘A’ tablets never could.
See the entire op-ed at: Potluck, or Guess Who Else is Coming to Dinner
Potluck, or Guess Who Else is Coming to Dinner

Funny Veg'ns
May we Veg’ns see the humor of our ways. Click the laughing Buddha for a giggle

Anyone considering whether to live on a meat/milk inclusive diet (standard American diet; SAD) or a plant based diet may wish to consider the following:

Historical percent of calories… Humans’ diet until very recently:

Animal sourced food, 0-5%
Refined food, 0%
Plant sourced food 95% or more
Whole unrefined food 100%

Current, percent of calories… The way first-world people eat today:

Animal sourced food, more than 42%
Refined food, at least 59%
Plant sourced food, as little as 7%


Whole / plant food – verses – Animal / refined food:

Plant – lots : Animal/refined – zero

Plant – lots : Animal/refined – zero

Anti-cancer compounds,
Plant – lots : Animal/refined – zero

Beneficial fats,
Plant – lots : Animal/refined – virtually zero

Plant – Moderate (Can be raw) : Animal/refined – Much too high (Rarely taken raw)

Plant – low : Animal/refined – high

Plant – zero : Animal/refined – loaded



For more support and information on this and related subjects please visit: *


Related links:

MILK MATH… Some revealing milk related numbers

Hormones in Milk, and Rat’s Milk for People

Milk, and the many ill conditions it causes

Starve or Feed,.. Easy choice,.. Simple Solution
Starve or Feed,.. Easy choice,.. Simple Solution

No Meal is an Island
No Meal is an Island

Microwave Ovens

Great Compassion, Pets
Great Compassion, Pets

You are Everywhere, Everywhere is You; Originally ‘Upstream, Downstream’

Sugars and Sweeteners

Potluck, or Guess Who Else is Coming to Dinner
Potluck, or Guess Who Else is Coming to Dinner


Sustainable living and “Realities”
Sustainable living and “Realities”


Lots more V links:

Veg Files


Other important/related:

The Fluoride Fiasco (The Iodine Rescue)

The general GMO issue, a short look:

Why Veg’n… Thousands of new reasons every minute!

GMO Page
GMO Page

It’s Smart To Drink “Educated Water”

Crystal Energy is the key that unlocks the potential of water

MegaH/MegaHydrate, the most important development(s) with regards to Health/Wellness, Longevity, Vitality, Energy, Recovery…

Vegetarians S__k

Plant Based Diet Guidelines, a Primer


* This little ‘guidelines’ piece is incomplete as of June 2010. Many categories deserve expansion, and a few categories are as yet absent.
Plant Based Diet Guidelines, a Primer *will be updated and expanded, so check back at this link (Plant Based Diet Guidelines, a Primer *) to get the rest of the story.

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