need good scientific quote about eggs counteracting poisons.   Need SOP quote on "oil".
"barbiturates" spelling.
appendix:Nutrients - "fiber" and "folate" - add some fruit

 Diet and Foods
for the End Time

a compilation of inspired words from the Bible
and writings of Ellen White

(with corresponding scientific material)

(Genesis 1:29)  And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.

(Genesis 2:16,17)  And the Lord God commanded the man, saying, Of every tree of the garden thou mayest freely eat: But of the tree of the knowledge of good and evil, thou shalt not eat of it: for in the day that thou eatest thereof thou shalt surely die.

CONTENTS

Foreword
	Vocabulary
	Book Abbreviation List 
Why Eat Healthfully?
	To Give Glory to God
	To Purify Heart and Mind
	To Prepare for Jesus' Coming
Temperance
	Saves Time and Money
	All Can, and Must Do
	Common Sense
	Danger of Extremes
What to Eat?
	Ellen White's Example
	Availability
	Simple is Best
	Variety
	Healthy Foods
	Cautionary Foods
	Unhealthy Foods
	Prohibited Foods
	Drinks
	Substances
How to Overcome
When to Eat?
	Regularity in Meal-taking
	Two or Three Meals Only
	No Snacking
	Food for the Sabbath
How to Eat?
	Give Thanks
	Not Too Hot, Not Too Cold, Not Too Liquid
	Slow Food
How Much to Eat?
	Overeating
	Fasting
Where to Eat?
Other Factors for Good Health
Spread Health Message
	Learn and Live it Yourself First
	Spread in Home
	Spread Everywhere
Heavenly Food
Appendix I
	Nutrient Sources
Appendix II
	Practical Helps
	Recipes
===============================================================

Foreword

CTBH, p.150, "Fragments" — 1890
"Health is a treasure. Of all temporal possessions it is the most precious. Wealth, learning, and honor are dearly purchased at the loss of the vigor of health. None of these can secure happiness, if health is lacking. It is a terrible sin to abuse the health that God has given us; such abuses enfeeble us for life, and make us losers, even if we gain by such means any amount of education."

Everybody wants health.  Sickness is something avoided at all costs. Or is it? Is it possible that our own lifestyles and habits are making us sick?  Could it be that what we LIKE to do is making us sick?

This book is made up of inspired quotes from the Bible and from Ellen White's writings, together with recent corresponding scientific material.  God made our bodies, and to understand how to best care for them, it is best to go to the source for information - God.  He revealed his will to the various writers of the Bible, ending with John around 1,900 years ago.  Then he revealed more of his will to Ellen White from her first vision in 1844, to her death in 1915.

God has graciously revealed more of his will to us recently, because he knows that Satan's temptations have gotten stronger and more subtle, and that he must develop a people to overcome them, and prepare to meet Jesus on the cloud soon.  If God's people cannot think clearly enough to understand what God's will is, they will surely fall.  And the best way to keep them from thinking clearly is through their stomachs.  A mixed-up stomach will not be able to produce the bodily requirements for a clear mind.

Some are tempted to believe that it makes no difference what we eat or drink, that the physical things we do have no relation to our moral being, or our relationship with God.  But God himself, as is shown in the two Bible verses on the title page of this book, just after making Adam, made it clear to him what he could and couldn't eat.  He made Adam and Eve and all of us, and he knows better than anyone what we should and shouldn't eat for optimum health.

Indulging the appetite was the very first sin of our first parents.  Knowing how strong this temptation is, Satan came to Jesus on this point as his first temptation in the wilderness.  But Jesus kept his appetite under submission, and came off conquerer.  All those preparing for heaven must be walking the same path of self-denial, to deny the "lusts which war against the soul".

While it would be very easy to know what to eat if God wrote on each article of food whether it was good to eat or not, he has not chosen to do that.  Instead, he has laid down some very broad principles, broad enough so that his children in every land can use them.  By following these principles in the daily action of eating, we are developing characters for eternal life.

ST Vol.3, "Right Methods in Education" — 08-26-1886
"Every young person should learn how to regulate his dietetic habits,—what to eat, when to eat, and how to eat."

The quotes compiled into this book are all taken from public domain sources.  Personnel at the E. G. White Estate and copyright laws were consulted and followed, to ensure not only that the laws of the land are being followed, but that we have a conscience clear with God. While this book has been copyrighted, it is free for anyone to copy or quote from.

Except for this Foreword and title headings which were written by the compilers, the scientific information, and Appendix, everything else in this book is from the Bible and writings of Ellen White.  Care was taken to get a representative sample on each subject, so as not to show just one side.  As in all things, it is best to go to the source yourself, and read the surrounding material.  Many a new denomination and religion has started from taking isolated texts in the Bible without considering the whole, and a similar danger awaits those who do the same with Ellen White's writings.

Please pray for the Holy Spirit to guide you each time before reading, and purpose in your heart to follow the counsel given in the Bible and Ellen White's writings as the voice of God.  May we be led to humbly follow our dear Saviour, who sacrificed his life to rescue us from the pit of sin we are in, and have healthy, happy bodies to praise his name, and say when he comes, "Lo, this is our God; we have waited for him, and he will save us."

The compilers - October, 2007

To contact one of the compilers, email Daniel Winters at earlysda@hotmail.com
This book is available free online at www.earlysda.com/health

NOTE: While giving God's inspired words regarding health principles to avoid getting sick, this book is not intended to take the place of a qualified physician in treating diseases.

Vocabulary:

Dyspepsia - Wasting away, consumption, indigestion
Cereal coffee - Drink made from grains to look like coffee
Mush, Gruel - Porridge
Gems - Hard crackers
Graham - A coarse wheat flour
Unbolted - Unrefined (whole)
The cars - Train
Secret indulgence - Masturbation
Humors - Pertaining to tuberculosis
Temperance - 1. Moderation and self-restraint 2. Abstinence from alcohol
South - Southern part of The United States - a very poor area in the 1800's.

Book Abbreviation List:

CTBH —	Christian Temperance and Bible Hygiene (1890)
HL —		Healthful Living (1897); compilation
TFC —	Testimony For the Church, 33 volumes produced between  1855 and 1889; 		largely compiled from letters
T —		Testimonies For the Church, 9 volumes produced between  1885 and 1909. 		Volumes 1-5 are mostly compilations of TFC; largely compiled from letters
HR —		Health Reformer (1866-1887); magazine
MH —		The Ministry of Healing (1905); compilation replacing CTBH
R & H —	The Present Truth (1849-1850) and Advent Review and  Herald (1851-1915), magazines. Ten volumes
SG4 —	Spiritual Gifts Volume 4. Original title: "Important Facts Of  Faith: Laws Of  Health, And Testimonies, Nos. 1-10 (1864);  "Testimonies" part is largely compiled from letters
H to L —	How to Live (1865); Eighty six pages are by Ellen White, titled: "Disease 	And Its Causes"; largely an amplification of health  articles in SG4
CE —		Christian Education (1893); compilation
STSA —	Special Testimonies, Series A (1892-1905), Twelve volumes.
GCDB —	General Conference Daily Bulletin (1891-1899); compilation  (?)
Supplement —Supplement To the Christian Experience and Views of  Ellen G. White (1864)
ST —		The Signs of the Times (1874-1915); magazine
GH —		The Gospel of Health (1897-1899), magazine (?)
GCB —	The General Conference Bulletin (1895-1913), compilation  (?)
YI —		The Youth's Instructor (1852-1914), magazine
SG2 —	Spiritual Gifts Volume 2. Original title: "My Christian  Experience, Views, And Labors In Connection With The Rise And  Progress Of The Third Angel's Message" (1860)
STOE —	Special Testimonies on Education (1897)
B2 —		Broadside #2
PC —		The Paulson Collection of Ellen G. White Letters
AY —		An Appeal To the Youth (1864); compilation
SG3 —	Spiritual Gifts Volume 3. Original title: "Important Facts Of  Faith In Connection With The History Of Holy Men Of Old" (1864)
SA —	Solemn Appeal Relative To Solitary Vice And Abuses And  Excesses Of The Marriage Relation (1870)
GW —		Gospel Workers (1892) and (1915)
SW —		The Southern Watchman (1898-1914) magazine
AUCR —	Australasian Union Conference Record
B1 —		Broadside #1
GC —		The Great Controversy Between Christ and His Angels, and Satan and His 		Angels

Why Eat Healthfully?

To Give Glory to God

(1 Corinthians 6:20)  For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's.

(1 Corinthians 10:31)  Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.

HR, "Duty to Know Ourselves" — 08-01-1866
So closely is health related to our happiness, that we cannot have the latter without the former. A practical knowledge of the science of human life, is necessary in order to glorify God in our bodies. It is therefore of the highest importance, that among the studies selected for childhood, Physiology should occupy the first place.

R & H Vol.6, "Our Talents" — 04-09-1901
Strength is a talent, and is to be used to glorify God. Our bodies belong to Him. He has paid the price of redemption for the body as well as for the soul.

R & H Vol.6, "Give Unto the Lord the Glory Due Unto His Name" — 09-12-1899
We are all living on probation. Those who have passed into their graves have been tested and tried, to see if they would realize their responsibility to serve God. A desire to glorify God should be to us the most powerful of all motives. It should lead us to make every exertion to improve the privileges and opportunities provided for us, to use wisely the Lord's goods. It should lead us to keep brain, bone, and muscle in the most healthful condition, that our physical strength and mental clearness may help us to be faithful stewards.

R & H Vol.10, "Service for Christ; Its Meaning" — 04-04-1912
We can, we can reveal the likeness of our divine Lord. We can know the science of spiritual life. We can glorify God in our bodies and in our spirits, which are his. Christ has shown us what we may accomplish through cooperation with him. "Abide in me," he says, "and I in you." This union is deeper, stronger, truer, than any other.

TFC Vol.13, p.66, "Cutting and Slashing" — 1867
Therefore in order for the people of God to be in an acceptable state with him, where they can glorify God in their bodies and spirits which are his, they must, with interest and zeal, deny themselves, deny the gratification of their appetites, and exercise temperance in all things. Then may they comprehend the truth in its beauty and clearness, and carry it out in their lives, and by a judicious, wise, straight forward course, give the enemies of our faith no occasion to reproach the cause of truth. 

CTBH, p.53, "Relation of Diet to Health and Morals" — 1890
To keep the body in a healthy condition, in order that all parts of the living machinery may act harmoniously, should be a study of our life. The children of God cannot glorify him with sickly bodies or dwarfed minds. Those who indulge in any species of intemperance, either in eating or drinking, waste their physical energies and weaken moral power.

R & H Vol.8, "Lessons From the Life of Solomon, No.17" — 01-11-06
In Daniel's life, the desire to glorify God was the most powerful of all motives. He realized that when standing in the presence of men of influence, a failure to acknowledge God as the source of his wisdom would have made him an unfaithful steward. And his constant recognition of the God of heaven before kings, princes, and statesmen, detracted not one iota from his influence. King Nebuchadnezzar, before whom Daniel so often honored the name of God, was finally thoroughly converted, and learned to "praise and extol and honor the King of heaven." And to the close of his career Daniel honored God.

To Purify Heart and Mind

(1 Corinthians 6:19)  What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?

MH, p.129,130, "The Physician, an Educator" — 1905
One of the most deplorable effects of the original apostasy was the loss of man's power of self-control. Only as this power is regained, can there be real progress.

The body is the only medium through which the mind and the soul are developed for the upbuilding of character. Hence it is that the adversary of souls directs his temptations to the enfeebling and degrading of the physical powers. His success here means the surrender to evil of the whole being. The tendencies of our physical nature, unless under the dominion of a higher power, will surely work ruin and death.

The body is to be brought into subjection. The higher powers of the being are to rule. The passions are to be controlled by the will, which is itself to be under the control of God. The kingly power of reason, sanctified by divine grace, is to bear sway in our lives.

The requirements of God must be brought home to the conscience. Men and women must be awakened to the duty of self-mastery, the need of purity, freedom from every depraving appetite and defiling habit. They need to be impressed with the fact that all their powers of mind and body are the gift of God, and are to be preserved in the best possible condition for His service.

T Vol.2, p.66, "Flesh Meats and Stimulants" — 1868
You need clear, energetic minds, in order to appreciate the exalted character of the truth, to value the atonement, and to place the right estimate upon eternal things. If you pursue a wrong course, and indulge in wrong habits of eating, and thereby weaken the intellectual powers, you will not place that high estimate upon salvation and eternal life which will inspire you to conform your life to the life of Christ; you will not make those earnest, self-sacrificing efforts for entire conformity to the will of God, which His word requires and which are necessary to give you a moral fitness for the finishing touch of immortality.

R & H Vol.7, "An Earnest Plea" — 01-07-1902
We should not be prevailed upon to take anything into the mouth that will bring the body into an unhealthy condition, no matter how much we like it. Why?—Because we are God's property. You have a crown to win, a heaven to gain, and a hell to shun. Then for Christ's sake, I ask you, Will you have the light shine before you in clear and distinct rays, and then turn away from it and say, "I love this, and I love that'? God calls upon every one of you to begin to plan, to cooperate with God in His great care and love, to elevate, ennoble, and sanctify the whole soul, body, and spirit, that we may be workers together with God....

It is better to let sweet things alone. Let alone those sweet dessert dishes that are placed on the table. You do not need them. You want a clear mind to think after God's order.

SG4, p.148,149, "Health" — 1864
All are required to do what they can to preserve healthy bodies and sound minds. If they will gratify a gross appetite, and by so doing blunt their sensibilities, and becloud their perceptive faculties so that they cannot appreciate the exalted character of God, or delight in the study of His word, they may be assured that God will not accept their unworthy offering any sooner than that of Cain. God requires them to cleanse themselves from all filthiness of the flesh and spirit, perfecting holiness in the fear of the Lord. After man has done all in his power to ensure health, by the denying of appetite and gross passions, that he may possess a healthy mind, and a sanctified imagination, that he may render to God an offering in righteousness, then he is saved alone by a miracle of God's mercy, as was the ark upon the stormy billows. Noah had done all that God required of him in making the ark secure; then God performed that which man could not do, and preserved the ark by His miraculous power.

TFC Vol.13, p.66, "Cutting and Slashing" — 1865
The sin of intemperate eating, eating too frequently, too much, and of rich, unhealthy food, destroys the healthy action of the digestive organs, and affects the brain, and perverts the judgment, destroying rational, calm, healthy thinking and acting.  And this is a fruitful source of church trials.

CTBH, p.152, "Fragments" — 1890
The indulgence of lustful appetite wars against the soul; it is a constant hindrance to spiritual advancement. Those who yield to these lower impulses, bear an accusing conscience; and when strait truths are presented, they are ready to take offense. They are self-condemned, and think that these subjects have been purposely selected in order to reprove them. They feel grieved and injured, and withdraw themselves from the assemblies of the church. Then the conscience is not so disturbed. Thus they soon lose their interest in the meetings, and their love for the truth. If these will crucify fleshly lusts, the arrows of truth will pass harmlessly by them. But while they indulge lustful appetite, and thus cherish their idols, they make themselves a mark for the shafts of truth; if the truth is spoken at all, it must wound them.

TFC Vol.20, p.40, "Camp-Meetings" — 1871
Brethren and sisters must not be sick upon the encampment. If they clothe themselves properly in the chill of morning, and at night, and are particular to vary their clothing according to the changing weather, so as to preserve proper circulation, and strictly observe regularity in sleeping, and in eating of simple food, and eat nothing between meals, they need not be sick. They may be well during the meeting, and be able to appreciate, with clear minds, the truth, and may return to their homes refreshed in body and spirit. Those who have been engaged in hard labor from day to day now cease their exercise, therefore should not eat their average amount of food. If they do, their stomachs will be overtaxed. It is the brain power we wish to be especially vigorous at these meetings, and in the most healthy condition to hear the truth, and to appreciate it, and to retain it, that all may practice it after their return from the meeting. If the stomach is burdened with too much food, even of a simple character, the brain force will be called to the aid of the digestive organs. There is a benumbed sensation experienced upon the brain. There is an almost impossibility of keeping the eyes open. The very truths which should be heard, understood, and practiced, by them, they lose entirely through indisposition, or because the brain is almost paralyzed in consequence of the amount of food taken into the stomach.

CTBH, p.13, "General Principles" — 1890
The relation which exists between the mind and the body is very intimate. When one is affected, the other sympathizes. The condition of the mind affects the health of the physical system. If the mind is free and happy, from a consciousness of right-doing and a sense of satisfaction in causing happiness to others, it creates a cheerfulness that will react upon the whole system, causing a freer circulation of the blood, and a toning up of the entire body. The blessing of God is a healing power, and those who are abundant in benefiting others will realize that wondrous blessing in both heart and life.

T Vol.3, p.164,165, "The Health Reform" — 1872
Knowledge must be gained in regard to how to eat, and drink, and dress so as to preserve health. Sickness is caused by violating the laws of health; it is the result of violating nature's law. Our first duty, one which we owe to God, to ourselves, and to our fellow men, is to obey the laws of God, which include the laws of health. If we are sick, we impose a weary tax upon our friends, and unfit ourselves for discharging our duties to our families and to our neighbors. And when premature death is the result of our violation of nature's law, we bring sorrow and suffering to others; we deprive our neighbors of the help we ought to render them in living; we rob our families of the comfort and help we might render them, and rob God of the service He claims of us to advance His glory. Then, are we not, in the worst sense, transgressors of God's law?

But God is all-pitiful, gracious, and tender, and when light comes to those who have injured their health by sinful indulgences, and they are convinced of sin, and repent and seek pardon, He accepts the poor offering rendered to Him, and receives them. Oh, what tender mercy that He does not refuse the remnant of the abused life of the suffering, repenting sinner! In His gracious mercy, He saves these souls as by fire. But what an inferior, pitiful sacrifice at best, to offer to a pure and holy God! Noble faculties have been paralysed by wrong habits of sinful indulgence. The aspirations are perverted, and the soul and body defaced.

T Vol.6, p.372, "Cautions and Counsels" — 1900
When persons are spoken to on the subject of health, they often say, "We know a great deal better than we do." They do not realize that they are accountable for every ray of light in regard to their physical well-being, and that their every habit is open to the inspection of God. Physical life is not to be treated in a haphazard manner. Every organ, every fibre of the being, is to be sacredly guarded from harmful practices.

R & H Vol.2, "Sanctification, The Life of Daniel" — 01-25-1881
"Abstain from fleshly lusts, which war against the soul," is the language of the apostle Peter. Many regard this warning as applicable only to the licentious; but it has a broader meaning. It guards against every injurious gratification of appetite or passion. It is a most forcible warning against the use of such stimulants and narcotics as tea, coffee, tobacco, alcohol, and morphine. These indulgences may well be classed among the lusts that exert a pernicious influence upon moral character. The earlier these hurtful habits are formed, the more firmly will they hold their victim in slavery to lust, and the more certainly will they lower the standard of spirituality.

T Vol.9, p.153-156, "Faithfulness in Health Reform" — 1909
I am instructed to bear a message to all our people on the subject of health reform; for many have backslidden from their former loyalty to health reform principles.

God's purpose for His children is that they shall grow up to the full stature of men and women in Christ. In order to do this, they must use aright every power of mind, soul, and body. They cannot afford to waste any mental or physical strength.

The question of how to preserve the health is one of primary importance. When we study this question in the fear of God, we shall learn that it is best, for both our physical and our spiritual advancement, to observe simplicity in diet. Let us patiently study this question. We need knowledge and judgment in order to move wisely in this matter. Nature's laws are not to be resisted, but obeyed.

Those who have received instruction regarding the evils of the use of flesh foods, tea and coffee, and rich and unhealthful food preparations, and who are determined to make a covenant with God by sacrifice, will not continue to indulge their appetite for food that they know to be unhealthful. God demands that the appetites be cleansed, and that self-denial be practiced in regard to those things which are not good. This is a work that will have to be done before His people can stand before Him a perfected people.

The remnant people of God must be a converted people. The presentation of this message is to result in the conversion and sanctification of souls. We are to feel the power of the Spirit of God in this movement. This is a wonderful, definite message; it means everything to the receiver, and it is to be proclaimed with a loud cry. We must have a true, abiding faith that this message will go forth with increasing importance till the close of time.

There are some professed believers who accept certain portions of the Testimonies as the message of God, while they reject those portions that condemn their favourite indulgences. Such persons are working contrary to their own welfare, and the welfare of the church. It is essential that we walk in the light while we have the light. Those who claim to believe in health reform, and yet work counter to its principles in the daily life practice, are hurting their own souls and are leaving wrong impressions upon the minds of believers and unbelievers.

A solemn responsibility rests upon those who know the truth that all their works shall correspond with their faith, and that their lives shall be refined and sanctified, and they be prepared for the work that must rapidly be done in these closing days of the message. They have no time or strength to spend in the indulgence of appetite. The words should come to us now with impelling earnestness, "Repent ye therefore, and be converted, that your sins may be blotted out, when the times of refreshing shall come from the presence of the Lord." Acts 3:19. There are many among us who are deficient in spirituality, and who, unless they are wholly converted, will certainly be lost. Can you afford to run the risk?....

The power of Christ alone can work the transformation in heart and mind that all must experience who would partake with Him of the new life in the kingdom of heaven. "Except a man be born again," the Saviour has said, "he cannot see the kingdom of God." John 3:3. The religion that comes from God is the only religion that can lead to God. In order to serve Him aright, we must be born of the Divine Spirit. This will lead to watchfulness. It will purify the heart and renew the mind, and give us a new capacity for knowing and loving God. It will give us willing obedience to all His requirements. This is true worship.

♥Psychiatrists who have active spiritual lives consider prayer and Bible study more effective treatment for many mental problems than drugs. (American Journal of Psychiatry 148:90-95, 1991)

To Prepare for Jesus' Coming

T Vol.6, p.327, "Canvassing" — 1900
The indifference with which the health books have been treated by many is an offense to God. To separate the health work from the great body of the work is not in His order. Present truth lies in the work of health reform as verily as in other features of gospel work. No one branch, when separated from others, can be a perfect whole.

The gospel of health has able advocates, but their work has been made very hard because so many ministers, presidents of conferences, and others in positions of influence, have failed to give the question of health reform its proper attention. They have not recognised it in its relation to the work of the message as the right arm of the body. While very little respect has been shown to this department by many of the people, and by some of the ministers, the Lord has shown His regard for it by giving it abundant prosperity.

When properly conducted, the health work is an entering wedge, making a way for other truths to reach the heart. When the third angel's message is received in its fullness, health reform will be given its place in the councils of the conference, in the work of the church, in the home, at the table, and in all the household arrangements. Then the right arm will serve and protect the body.

But while the health work has its place in the promulgation of the third angel's message, its advocates must not in any way strive to make it take the place of the message.

T Vol.1, p.619 "Cutting and Slashing" — 1867
God requires His people to cleanse themselves from all filthiness of the flesh and spirit, perfecting holiness in the fear of the Lord. All those who are indifferent and excuse themselves from this work, waiting for the Lord to do for them that which He requires them to do for themselves, will be found wanting when the meek of the earth, who have wrought His judgments, are hid in the day of the Lord's anger.

I was shown that if God's people make no efforts on their part, but wait for the refreshing to come upon them and remove their wrongs and correct their errors; if they depend upon that to cleanse them from filthiness of the flesh and spirit, and fit them to engage in the loud cry of the third angel, they will be found wanting. The refreshing or power of God comes only on those who have prepared themselves for it by doing the work which God bids them, namely, cleansing themselves from all filthiness of the flesh and spirit, perfecting holiness in the fear of God.

T Vol.1, p.486,487, "The Health Reform" — 1867
The health reform, I was shown, is a part of the third angel's message, and is just as closely connected with it as are the arm and hand with the human body. I saw that we as a people must make an advance move in this great work. Ministers and people must act in concert. God's people are not prepared for the loud cry of the third angel. They have a work to do for themselves which they should not leave for God to do for them. He has left this work for them to do. It is an individual work; one cannot do it for another.

"Having therefore these promises, dearly beloved, let us cleanse ourselves from all filthiness of the flesh and spirit, perfecting holiness in the fear of God." Gluttony is the prevailing sin of this age. Lustful appetite makes slaves of men and women, and beclouds their intellects and stupefies their moral sensibilities to such a degree that the sacred, elevated truths of God's word are not appreciated. The lower propensities have ruled men and women.

In order to be fitted for translation, the people of God must know themselves. They must understand in regard to their own physical frames, that they may be able with the psalmist to exclaim, "I will praise Thee, for I am fearfully and wonderfully made." They should ever have the appetite in subjection to the moral and intellectual organs. The body should be servant to the mind, and not the mind to the body.

CTBH, p.121, "Our Present Work" — 1890
Much of the prejudice that prevents the truth of the third angel's message from reaching the hearts of the people, might be removed if more attention were given to health reform. When people become interested in this subject, the way is often prepared for the entrance of other truths. If they see that we are intelligent with regard to health, they will be more ready to believe that we are sound in Bible doctrines.

This branch of the Lord's work has not received due attention, and through this neglect much has been lost. If the church would manifest a greater interest in the reforms through which God Himself is seeking to fit them for His coming, their influence would be far greater than it now is. God has spoken to His people, and He designs that they shall hear and obey His voice. Although the health reform is not the third angel's message, it is closely connected with it. Those who proclaim the message should teach health reform also. It is a subject that we must understand, in order to be prepared for the events that are close upon us, and it should have a prominent place. Satan and his agents are seeking to hinder this work of reform, and will do all they can to perplex and burden those who heartily engage in it. Yet none should be discouraged at this, or cease their efforts because of it. The prophet Isaiah speaks thus of one characteristic of Christ, "He shall not fail nor be discouraged, till He have set judgment in the earth." Then let not His followers talk of failure or discouragement, but remember the price paid to rescue man that he might not perish, but have eternal life.

T Vol.9, p.158, "The Health Work" — 1909
Seventh-day Adventists are handling momentous truths. More than forty years ago the Lord gave us special light on health reform, but how are we walking in that light? How many have refused to live in harmony with the counsels of God! As a people, we should make advancement proportionate to the light received. It is our duty to understand and respect the principles of health reform. On the subject of temperance we should be in advance of all other people; and yet there are among us well-instructed members of the church, and even ministers of the gospel, who have little respect for the light that God has given upon this subject. They eat as they please, and work as they please.

Let those who are teachers and leaders in our cause take their stand firmly on Bible ground in regard to health reform and give a straight testimony to those who believe we are living in the last days of this earth's history. A line of distinction must be drawn between those who serve God, and those who serve themselves.

TFC Vol.22, p.49,50, "The Health Reform" — 1872
December 10, 1871, I was again shown that the health reform is one branch of the great work to fit a people for the coming of the Lord. And it is as closely connected with the third angel's message as the hand is united to the body. The law of ten commandments has been lightly regarded by man. The Lord would not come to punish the transgressors of his law without first sending them a message of warning. The third angel proclaims the warning message. Had men ever been obedient to the law of ten commandments, carrying out in their lives the principles of these ten precepts, the curse of disease now flooding the world would not be....

To make plain natural law, and urge the obedience of it, is the work that accompanies the third angel's message, to prepare a people for the coming of the Lord.

TFC Vol.21, p.88-91, "The Cause in New York" — 1872
The Lord has been for years calling the attention of his people to health reform. This is one of the great branches of the work of preparation for the coming of the Son of Man. John the Baptist went forth in the spirit and power of Elijah to prepare the way of the Lord, and turn the people to the wisdom of the just. He was a representative of those living in these last days to whom God has entrusted sacred truths to present before the people, to prepare the way for the second appearing of Christ. John was a reformer. The angel Gabriel, direct from Heaven, gave a discourse upon health reform to the father and mother of John. He said he should not drink wine or strong drink, and should be filled with the Holy Ghost from his birth.

....The prophet Malachi declares, "Behold, I will send you Elijah the prophet before the coming of the great and dreadful day of the Lord, and he shall turn the heart of the fathers to the children, and the heart of children to their fathers." Here the prophet describes the character of the work. Those who are to prepare the way for the second coming of Christ are represented by faithful Elijah, as John came in the spirit of Elijah to prepare the way for his first advent. The great subject of reform is to be agitated, and the public mind is to be stirred. Temperance in all things is to be connected with the message, to turn the people of God from their idolatry, their gluttony, their extravagance in dress and other things.

The self-denial, humility, and temperance, required of the righteous, whom God has especially led and blessed, is to be presented to them in contrast to the extravagant, health-destroying habits of the people who live in this degenerate age.

Bro. and sister —— have not appreciated the light upon health reform. They have not seen a place for it in connection with the third message. Providence has been leading the people of God out from the extravagant habits of the world, away from the indulgence of appetite and passion, upon the platform of self-denial and temperance in all things. The people whom God is leading will be peculiar. They will not be like the world. If they will follow the leadings of God, they will yield their will to the will of God. Christ will dwell in the heart. The temple of God will be holy. Your body, says the apostle, is the temple of the Holy Ghost. God does not require his children to deny themselves to the injury of the physical strength. He requires of them to obey natural law, to preserve physical health. Nature's path is the road he marks out, and it is broad enough for any Christian. God has, with a lavish hand, provided us with rich and varied bounties for our sustenance and enjoyment. In order for us to enjoy the natural appetite which will preserve health and prolong life, he restricts the appetite. He says, Beware, restrain, deny, unnatural appetite. If we create a perverted appetite, we violate the laws of our being, and take upon ourselves the responsibility of abusing our bodies, and of bringing disease upon ourselves.

TFC Vol.25, p.42, "Power of Appetite" — 1875
The controlling power of appetite will prove the ruin of thousands, when, if they had conquered on this point, they would have moral power to gain victory over every other temptation of Satan. But slaves to appetite will fail in perfecting Christian character. The continual transgression of man for six thousand years has brought sickness, pain, and death, as its fruits. And as we near the close of time, Satan's temptation to indulge appetite will be more powerful and more difficult to overcome.

T Vol.6, p.370, "Cautions and Counsels" — 1900
The subject of health reform has been presented in the churches; but the light has not been heartily received. The selfish, health-destroying indulgences of men and women have counteracted the influence of the message that is to prepare a people for the great day of God. If the churches expect strength, they must live the truth which God has given them. If the members of our churches disregard the light on this subject, they will reap the sure result in both spiritual and physical degeneracy. And the influence of these older church members will leaven those newly come to the faith. The Lord does not now work to bring many souls into the truth, because of the church members who have never been converted, and those who were once converted, but who have backslidden. What influence would these unconsecrated members have on new converts? Would they not make of no effect the God-given message which His people are to bear?

HL, p.78, "Diet" — 1897
Grains and fruits prepared free from grease, and in as natural a condition as possible, should be the food for the tables of all who claim to be preparing for translation to heaven.

CTBH, p.119, "Our Present Work" — 1890
Among those who are waiting for the coming of the Lord, meat eating will eventually be done away; flesh will cease to form a part of their diet. We should ever keep this end in view, and endeavor to work steadily toward it. I cannot think that in the practice of flesh eating we are in harmony with the light which God has been pleased to give us. All who are connected with our health institutions especially should be educating themselves to subsist on fruits, grains, and vegetables. If we move from principle in these things, if we as Christian reformers educate our own taste, and bring our diet to God's plan, then we may exert an influence upon others in this matter, which will be pleasing to God.

Temperance

(Acts 24:24,25)  And after certain days, when Felix came with his wife Drusilla, which was a Jewess, he sent for Paul, and heard him concerning the faith in Christ.  And as he reasoned of righteousness, temperance, and judgment to come, Felix trembled, and answered, Go thy way for this time; when I have a convenient season, I will call for thee.

T Vol.9, p.156, "The Health Work" — 1909
God requires of His people continual advancement. We need to learn that indulged appetite is the greatest hindrance to mental improvement and soul sanctification. With all our profession of health reform many of us eat improperly. Indulgence of appetite is the greatest cause of physical and mental debility, and lies largely at the foundation of feebleness and premature death. Let the individual who is seeking to possess purity of spirit bear in mind that in Christ there is power to control the appetite.

MH, p.129, "The Physician, an Educator" — 1905
With our first parents, intemperate desire resulted in the loss of Eden. Temperance in all things has more to do with our restoration to Eden than men realize.

STSA No.9, p.54, "Give Me Thine Heart" — 1896
Those who would work in God's service must not be seeking worldly gratification and selfish indulgence. The physicians in our institutions must be imbued with the living principles of health reform. Men will never be truly temperate until the grace of Christ is an abiding principle in the heart. All the pledges in the world will not make you or your wife health reformers. No mere restriction of your diet will cure your diseased appetite. Brother and Sister —— will not practice temperance in all things until their hearts are transformed by the grace of God.

Circumstances cannot work reforms. Christianity proposes a reformation in the heart. What Christ works within, will be worked out under the dictation of a converted intellect. The plan of beginning outside and trying to work inward has always failed, and always will fail. God's plan with you is to begin at the very seat of all difficulties, the heart, and then from out of the heart will issue the principles of righteousness; the reformation will be outward as well as inward.

TFC Vol.15, p.35, "Epistle Number One" — 1868
In order to render to God perfect service, you want clear conceptions of his requirements. You should indulge in the use of the most simple food, prepared in the most simple manner, that the fine nerves of the brain be not weakened, benumbed nor paralyzed, making it impossible for you to discern sacred things, and to value the atonement, and the cleansing blood of Christ as of priceless worth. "Know ye not that they which run in a race, run all; but one receiveth the prize? So run that ye may obtain. And every man that striveth for the mastery is temperate in all things. Now they do it to obtain a corruptible crown; but we an incorruptible. I therefore so run, not as uncertainly: so fight I, not as one that beateth the air. But I keep under my body, and bring it into subjection; lest that I by any means, when I have preached to others, I myself should be a castaway."

If men, for no higher object than a wreath or perishable crown, as a reward of their ambition, subjected themselves to temperance in all things, how much more should those who profess to be seeking, not only an unfading crown of immortal glory, but a life which is to endure as long as the throne of Jehovah, and riches that are eternal, honors which are imperishable, and an eternal weight of glory. Will not the inducements presented before those who are running in the Christian race, lead them to practice self-denial, and temperance in all things, that they may keep their animal propensities in subjection, keep under the body, control the lustful passions and appetite? Then can they be partakers of the divine nature, having escaped the corruption that is in the world through lust.

HR, "Incidents by the Way" — 11-01-1880
At that time the light of health reform dawned upon us, and since that time the questions have come home every day, "Am I practicing true temperance in all things?" "Is my diet such as will bring me in a position where I can accomplish the greatest amount of good?" If we cannot answer these questions in the affirmative, we stand condemned before God, for he will hold us all responsible for the light which has shone upon our path. The time of ignorance God winked at, but as fast as light shines upon us he requires us to change our health-destroying habits, and place ourselves in a right relation to physical law.

TFC Vol.15, p.57, "Epistle Number Five" — 1868
You, my dear brother and sister, can have a much better condition of health than you now possess, and can avoid very many ill turns, if you will simply exercise temperance in all things, temperance in labor, temperance in eating and drinking.

T Vol.5, p.135, "Laborers for God" — 1882
Many are incapacitated for both mentally and physically by overeating and the gratification of the lustful passions. The animal propensities are strengthened, while the moral and spiritual nature is enfeebled. When we shall stand around the great white throne, what a record will the lives of many then present. Then will they see what they might have done had they not debased their God-given powers. Then will they realize what height of intellectual greatness they might have attained, had they given to God all the physical and mental strength He had entrusted to them. In their agony or remorse they will long to have their lives to live over again.

CTBH, p.28, "Effects of Stimulants" — 1890
The rising generation are surrounded with allurements calculated to tempt the appetite. Especially in our large cities, every form of indulgence is made easy and inviting. Those who, like Daniel, refuse to defile themselves, will reap the reward of their temperate habits. With their greater physical stamina and increased power of endurance, they have a bank of deposit upon which to draw in case of emergency.

Right physical habits promote mental superiority. Intellectual power, physical strength, and longevity depend upon immutable laws. There is no happen-so, no chance, about this matter. Nature's God will not interfere to preserve men from the consequences of violating nature's laws. 

T Vol.3, p.563, "Parents as Reformers" — 1875
Many mothers who deplore the intemperance which exists everywhere, do not look deep enough to see the cause. They are daily preparing a variety of dishes and highly seasoned food, which tempt the appetite and encourage overeating....

The tables of many professed Christian women are daily set with a variety of dishes which irritate the stomach and produce a feverish condition of the system. Flesh meats constitute the principal article of food upon the tables of some families, until their blood is filled with cancerous and scrofulous humours. Their bodies are composed of what they eat. But when suffering and disease come upon them, it is considered an affliction of Providence.

We repeat, intemperance commences at our tables. The appetite is indulged until its indulgence becomes second nature. By the use of tea and coffee, an appetite is formed for tobacco, and this encourages the appetite for liquors.

♥Many things we consume daily are toxic if used in very large quantities, but may be beneficial or even essential in normal quantities.

Anti-nutrients which inhibit the absorption of nutrients, are present in a number of legumes, but these substances are reduced by both soaking and sprouting. Some anti-nutrients have been shown to be potent anti-carcinogens. (Vegetarian Journal, July-August 1995, p. 17-20) 

♥Caloric restriction is known to improve diabetic control and increase insulin sensitivity. A study in laboratory animals showed that it may actually prevent the development of diabetes mellitus. Sixty-seven percent of diabetes-prone rats developed diabetes on an ad libitum (as desired) diet, but none of the rats given a diet which was only 70 percent of the ad libitum diet developed the disease. (Diabetes Research and Clinical Practice 27(2)97-106, 1995) 

♥Dietary restriction may strengthen the function of the immune system. Numerous studies have shown that reducing food intake contributes to longevity. (Annals of Nutrition and Metabolism 34:76-84, 1990) 

Saves Time and Money

SG4, p.132, "Health" — 1864
A reform in eating would be a saving of expense and labor. The wants of a family can be easily supplied that is satisfied with plain, wholesome diet. Rich food breaks down the healthy organs of body and mind.

T Vol.3, p.401, "Tithes and Offerings" — 1875
If professed Christians would use less of their wealth in adorning the body and in beautifying their own houses, and would consume less in extravagant health-destroying luxuries upon their tables, they could place much larger sums in the treasury of God. They would thus imitate their Redeemer, who left heaven, His riches, and His glory, and for our sakes became poor, that we might have eternal riches.

GCDB, "General Conference Daily Bulletin" — 03-02-1897
In every line of cooking, the question that should be considered is, How shall the food be prepared in the most natural and inexpensive manner? And there should be a careful study that the fragments of food left over from the table be not wasted. Study how that in some way these fragments of food shall not be lost. This skill, economy and tact is a fortune. In the warmer part of the season prepare less food. Use more dry substances. There are many poor families who, although they have scarcely enough to eat, can often be enlightened as to why so many jots and tittles are wasted.

MH, p.316,317 "Flesh as Food" — 1905
When flesh food is discarded, its place should be supplied with a variety of grains, nuts, vegetables, and fruits that will be both nourishing and appetizing. This is especially necessary in the case of those who are weak or who are taxed with continuous labor. In some countries where poverty abounds, flesh is the cheapest food. Under these circumstances the change will be made with greater difficulty; but it can be effected. We should, however, consider the situation of the people and the power of lifelong habit, and should be careful not to urge even right ideas unduly. None should be urged to make the change abruptly. The place of meat should be supplied with wholesome foods that are inexpensive. In this matter very much depends on the cook. With care and skill, dishes may be prepared that will be both nutritious and appetizing, and will, to a great degree, take the place of flesh food.

In all cases educate the conscience, enlist the will, supply good, wholesome food, and the change will be readily made, and the demand for flesh will soon cease.

Supplement, "Self-Denial" — 1854
And if all would study to be more economical in their articles of dress, and deprive themselves of some things which are not actually necessary, and lay aside such useless and injurious things as tea, &c., and give what they cost to the cause, they would receive more blessings here, and a reward in heaven.

ST Vol.6, "Exercise and Diet" — 09-23-1897
They should study to prepare inexpensive dishes for the table. Those who profess to be health reformers should not mislead others by their own habits of eating. Neither by precept nor example should they give a false example in these matters. If we do not begin to practice economy now, we shall be compelled to practice economy in the near future. Time is money; it belongs to God. To use precious time in preparing a variety of dishes that will only result in dyspepsia, is certainly putting time to a wrong use. The cook should not be made a slave, or be required to cater to appetite. Let the diet be of such a character that she may prepare it, and yet have time for the reading of her Bible, for prayer, and for relaxation from labor.

TFC Vol.19, p.40, "Exercise and Air" — 1868
The diseased stomach will find relief by exercise. Physicians frequently advise invalids to visit foreign countries, to go to the springs, or to ride upon the ocean, in order to regain health; when, in nine cases out of ten, if they would eat temperately, and engage in healthful exercise with a cheerful spirit, they would regain their health, and save time and money. Exercise, and a free and abundant use of the air and sunlight—blessings Heaven has freely bestowed upon all—would give to the emaciated invalid life and strength.

R & H Vol.4, "Present Unto the Lord Gifts of Gratitude" — 11-13-1894
Parents are to bring up and educate and train their children in habits of self-control and self-denial. They are ever to keep before them their obligation to obey the word of God and to live for the purpose of serving Jesus. They are to educate their children that there is need of living in accordance with simple habits in their daily life, and to avoid expensive dress, expensive diet, expensive houses, and expensive furniture. The terms upon which eternal life will be ours are set forth in these words, "Thou shalt love the Lord thy God with all thy heart,.... and thy neighbor as thyself."

R & H Vol.6, "Disease and Its Causes" — 08-08-1899
If parents had lived healthfully, being satisfied with a simple diet, much expense would have been saved. The father would not have been obliged to labor beyond his strength, in order to supply the needs of his family. A simple, nourishing diet would not have had an influence unduly to excite the nervous system and the animal passions, producing moroseness and irritability. If he had partaken only of plain food, his head would have been clear, his nerves steady, his stomach in a healthy condition; and with a pure system, he would have had no loss of appetite, and the present generation would be in a much better condition than it now is.

♥A Philadelphia study revealed several benefits from gardening: (1) The gardens produced an average of $160 worth of food (2) several vegetables were eaten more frequently by gardeners than by non- gardeners (3) gardeners consumed milk products, citrus and sweet foods and beverages less often and (4) gardening was associated with life satisfaction. (Journal of Nutrition Education 23:161-167, 1991)

All Can, and Must Do

GH, "Sinful Indulgences" — 05-01-1898
All can rise. By drawing nigh to God, they will receive power to resist the devil; for the Spirit of God lifts up a standard for them against the enemy. Benumb not, by intemperate habits, the faculties that God has given for wise improvement. Touch not, taste not, handle not, spirituous liquors in any form. But intemperance does not stop here; there are manufactured appetites which the Author of our being has never created, and every departure from the simple, natural laws which he has established in our being, is a departure from the law of God. This law embraces the treatment of the entire being. Every nerve and fiber and muscle of the body has been constructed by God, and so arranged as to minister happiness to the human agent. But man has sought out many inventions. He has treated the body as if its laws had no penalty, and in thus sinning against the body he has dishonored his Maker.

Satan has carried out his plans in this respect. Man's appetite has become perverted, his organs and powers enfeebled, crippled, and diseased. And these results, which he has through his specious temptations brought about, he uses to taunt God with. He presents before God the appearance of the human being whom Christ has purchased as his property. And what an unsightly representation he is of his Maker! God is dishonored, because man has corrupted his ways before the Lord.

God calls for reform in our churches. Appetites are cherished that are low and debasing, and entirely unnatural. Satan is playing the game of life for every soul. He is seeking to brutify humanity, whom God values; but when the appetite is held under the control of an intelligent, God-fearing mind, there will be a cultivation of pure, spiritual attributes. There will be a refusal to be led into slavery that destroys physical, mental, and moral worth, and leaves the human agent, for whom Christ has paid so high a price, crippled, worthless, and tossed about with temptation.

ST Vol.4, "The Need of Humility" — 03-09-1888
We are to be growing Christians, growing up in "the knowledge of the Son of God, unto a perfect man, unto the measure of the stature of the fullness of Christ." We are to be living stones in the temple of God; and now we must endure the hewing, the chiseling, the squaring of the Master Builder, until all roughness is removed, and our characters are polished and perfected for the heavenly building. There are many who claim to believe the truth, who are content with their defects of character. They do not make efforts to reform, or seek earnestly for a fitness to stand before God; but everyone who enters Heaven will enter as a conqueror, and will wave the palm branch of victory. There is no need of deficiency. Christ is a perfect Saviour, and those who seek him with their whole heart, will find that where sin abounded, grace shall much more abound. There is no reason why we should not be overcomers. God has "given unto us exceeding great and precious promises; that by these ye might be partakers of the divine nature, having escaped the corruption that is in the world through lust." We are not to live like the world. We must show that the grace of Christ has a sanctifying influence upon our lives. Our natural appetites and passions must be brought under the control of the Holy Spirit. We must reveal Christ in our daily words and actions. He bore reproach, insult, shame, mockery. He was rejected, maligned, crucified, that we might reflect his image, and be made perfect in his righteousness.

R & H Vol.1, "The Temptation of Christ (Continued)" — 09-08-1874
All are personally exposed to the temptations that Christ overcame, but strength is provided for them in the all-powerful name of the great Conqueror. And all must, for themselves, individually overcome. Many are assailed and fall under the very same temptations wherewith Satan assailed Christ.

GCB, "Remarks by Mrs. E. G. White" — 04-12-1901
In the light given me so long ago, I was shown that intemperance would prevail in the world to an alarming extent, and that everyone of the people of God must take an elevated stand in regard to reformation in habits and practices. At that time I was eating meat two or three times a day, and I was fainting away two or three times a day. The Lord presented a general plan before me. I was shown that God would give to his commandment-keeping people a reform diet, and that as they received this, their disease and suffering would be greatly lessened. I was shown that this work would progress.

YI, "Words to Students: Health" — 05-31-1894
Man has fallen by sin; but there is no need of his continually repeating the transgression of Adam and Eve. There is no necessity for pleasing and gratifying the appetite by indulging in forbidden things. All should understand that by indulging perverted appetite, they violate the laws of health and life.

SG4, p.148, "Health" — 1864
None should remain in ignorance of God's claims. All his promises are on conditions of obedience. All should work for themselves. They should do that which God requires them to do, and not leave God to do for them that which he has left for them to do. It is a sacred duty which God has enjoined upon reasonable beings, formed in his image, to keep that image in as perfect a state as possible. Those who bring disease upon themselves, by self-gratification, have not healthy bodies and minds. They cannot weigh the evidences of truth, and comprehend the requirements of God. Our Saviour will not reach his arm low enough to raise such from their degraded state, while they persist in pursuing a course to sink themselves still lower.

ST Vol.1, "A Lesson for the Times [Appetite]" — 10-24-1878
Every man born into the world with reasoning powers has the opportunity, to a great extent, of making himself whatever he chooses to be. The blessings of this life and the blessings of the immortal life, are within his reach. He may build up a character of mental and moral worth, gaining new strength at every step in life. He may advance daily in knowledge and wisdom, conscious of new delights as he progresses, adding virtue to virtue, and grace to grace.

His faculties will improve by use, and the more wisdom he gains, the more he will be able to acquire, and his intelligence, knowledge, and virtue will thus continually increase and develop into greater strength and beauty.

On the other hand, he may allow his powers to rust out for want of use, or be perverted through evil habits, lack of self-control or of moral and religious stamina. His course then tends downward; he is disobedient to the laws of God, and to the laws of health. Appetite conquers him; inclination carries him away. It is easier for him to stand still and be dragged backward by the powers of evil, which are always active, than to struggle against them, and go forward. Dissipation, disease, and death follow. This is the history of many lives that might have been useful in the cause of God and humanity.

We are free moral agents. We may obey the law of God, and secure eternal gain and lead others into the path of right, or we may transgress the law of God, and bring the penalty of disobedience upon us. There is glory above us that we may reach; and there is an abyss of wretchedness below, into which we may plunge. It requires less exertion to consent to go backward and downward than to urge our way forward through every obstacle. Thus many go down through inaction, who might be bright and shining lights.

SG4, p. 144,145, "Health" — 1864
Many have expected that God would keep them from sickness merely because they have asked him to do so. But God did not regard their prayers, because their faith was not made perfect by works. God will not work a miracle to keep those from sickness who have no care for themselves, but are continually violating the laws of health, and make no efforts to prevent disease. When we do all we can on our part to have health, then may we expect that the blessed results will follow, and we can ask God in faith to bless our efforts for the preservation of health. He will then answer our prayer, if his name can be glorified thereby. But let all understand that they have a work to do. God will not work in a miraculous manner to preserve the health of persons who are taking a sure course to make themselves sick, by their careless inattention to the laws of health.

Those who will gratify their appetite, and then suffer because of their intemperance, and take drugs to relieve them, may be assured that God will not interpose to save health and life which is so recklessly periled. The cause has produced the effect. Many, as their last resort, follow the directions in the word of God, and request the prayers of the elders of the church for their restoration to health. God does not see fit to answer prayers offered in behalf of such, for he knows that if they should be restored to health, they would again sacrifice it upon the altar of unhealthy appetite.

Common Sense

CE, p.163, "Home Education" — 1893
Mothers often complain of the delicate health of their children, and consult the physician, when, if they would but exercise a little common sense, they would see that the trouble is caused by errors in diet.

MH, p.296, "Diet and Health" — 1905
But not all foods wholesome in themselves are equally suited to our needs under all circumstances. Care should be taken in the selection of food. Our diet should be suited to the season, to the climate in which we live, and to the occupation we follow. Some foods that are adapted for use at one season or in one climate are not suited to another. So there are different foods best suited for persons in different occupations. Often food that can be used with benefit by those engaged in hard physical labor is unsuitable for persons of sedentary pursuits or intense mental application. God has given us an ample variety of healthful foods, and each person should choose from it the things that experience and sound judgment prove to be best suited to his own necessities.

T Vol.7, p.133,134, "Health Foods" — 1902
In the use of foods, we should exercise good, sound common sense. When we find that a certain food does not agree with us, we need not write letters of inquiry to learn the cause of the disturbance. Change the diet; use less of some foods; try other preparations. Soon we shall know the effect that certain combinations have on us. As intelligent human beings, let us individually study the principles, and use our experience and judgment in deciding what foods are best for us.

ST Vol.6, "Exercise and Diet" — 09-23-1897
There is real common sense in health reform. We can not all eat the same things. Some articles of food that are wholesome and palatable to one person may be hurtful and unpalatable to another. Some can not use milk, while others can subsist upon it. Some can use dried beans and peas, while others find them indigestible. Some, whose stomachs are sensitive, can not use the coarser kinds of graham flour. It is impossible to make an unvarying rule by which to regulate every one's dietetic habits. Do not indulge the idea that we are health reformers only as we use mush for breakfast. There are some who can not eat mush and have a healthy stomach.

Danger of Extremes

CTBH, p.49,50 "Relation of Diet to Health and Morals" — 1890
Because it is wrong to eat merely to gratify perverted taste, it does not follow that we should be indifferent in regard to our food. It is a matter of the highest importance. No one should adopt an impoverished diet. Many are debilitated from disease, and need nourishing, well-cooked food. Health reformers, above all others, should be careful to avoid extremes. The body must have sufficient nourishment. The God who gives His beloved sleep has furnished them also suitable food to sustain the physical system in a healthy condition.

MH, p.318-320, "Extremes in Diet" — 1905
Not all who profess to believe in dietetic reform are really reformers. With many persons the reform consists merely in discarding certain unwholesome foods. They do not understand clearly the principles of health, and their tables, still loaded with harmful dainties, are far from being an example of Christian temperance and moderation.

Another class, in their desire to set a right example, go to the opposite extreme. Some are unable to obtain the most desirable foods, and instead of using such things as would best supply the lack, they adopt an impoverished diet. Their food does not supply the elements needed to make good blood. Their health suffers, their usefulness is impaired, and their example tells against rather than in favor of reform in diet.

Others think that since health requires a simple diet, there need be little care in the selection or the preparation of food. Some restrict themselves to a very meagre diet, not having sufficient variety to supply the needs of the system, and they suffer in consequence.

Those who have but a partial understanding of the principles of reform are often the most rigid, not only in carrying out their views themselves, but in urging them on their families and their neighbors. The effect of their mistaken reforms, as seen in their own ill-health, and their efforts to force their views upon others, give many a false idea of dietetic reform, and lead them to reject it altogether.

Those who understand the laws of health, and who are governed by principle, will shun the extremes, both of indulgence and of restrictions. Their diet is chosen, not for the mere gratification of appetite, but for the upbuilding of the body. They seek to preserve every power in the best condition for the highest service to God and man. The appetite is under the control of reason and conscience, and they are rewarded with health of body and mind. While they do not urge their views offensively upon others, their example is a testimony in favor of right principles. These persons have a wide influence for good.

T Vol.2, p.367, "Christian Temperance" — 1868
But what about an impoverished diet? I have spoken of the importance of the quantity and quality of food being in strict accordance with the laws of health. But we would not recommend an impoverished diet. I have been shown that many take a wrong view of the health reform and adopt too poor a diet. They subsist upon a cheap, poor quality of food, prepared without care or reference to the nourishment of the system. It is important that the food should be prepared with care, that the appetite, when not perverted, can relish it. Because we from principle discard the use of meat, butter, mince pies, spices, lard, and that which irritates the stomach and  destroys health, the idea should never be given that it is of but little consequence what we eat.

T Vol.1, p.205,206, "Errors in Diet" — 1859
I saw that you had mistaken notions about afflicting your bodies, depriving yourselves of nourishing food. These things lead some of the church to think that God is surely with you, or you would not deny self, and sacrifice thus. But I saw that none of these things will make you more holy. The heathen do all this, but receive no reward for it. A broken and contrite spirit before God is in His sight of great price. I saw that your views concerning these things are erroneous, and that you are looking at the church and watching them, noticing little things, when your attention should be turned to your own soul's interest. God has not laid the burden of His flock upon you. You think that the church is upon the background, because they cannot see things as you do, and because they do not follow the same rigid course which you think you are required to pursue. I saw that you are deceived in regard to your own duty and the duty of others. Some have gone to extremes in regard to diet. They have taken a rigid course, and lived so very plain that their health has suffered, disease has strengthened in the system, and the temple of God has been weakened....

I saw that God does not require any one to take a course of such rigid economy as to weaken or injure the temple of God. There are duties and requirements in His word to humble the church and cause them to afflict their souls, and there is no need of making crosses and manufacturing duties to distress the body in order to cause humility. All this is outside of the word of God.

The time of trouble is just before us; and then stern necessity will require the people of God to deny self, and to eat merely enough to sustain life; but God will prepare us for that time. In that fearful hour our necessity will be God's opportunity to impart His strengthening power, and to sustain His people.

T Vol.9, p.162, "The Health Work" — 1909
Some, in abstaining from milk, eggs, and butter, have failed to supply the system with proper nourishment, and as a consequence, have become weak and unable to work. Thus health reform is brought into disrepute. The work that we have tried to build up solidly is confused with strange things that God has not required, and the energies of the church are crippled. But God will interfere to prevent the results of these too strenuous ideas. The gospel is to harmonise the sinful race. It is to bring rich and poor together at the feet of Jesus.

The time will come when we may have to discard some of the articles of diet we now use, such as milk and cream and eggs; but it is not necessary to bring upon ourselves perplexity by premature and extreme restrictions. Wait until the circumstances demand it, and the Lord prepares the way for it.

Those who would be successful in proclaiming the principles of health reform must make the word of God their guide and counsellor. Only as the teachers of health reform principles do this, can they stand on vantage ground. Let us never bear a testimony against health reform by failing to use wholesome, palatable food in place of the harmful articles of diet that we have discarded. Do not in any way encourage an appetite for stimulants. Eat only plain, simple, wholesome food, and thank God constantly for the principles of health reform. In all things be true and upright, and you will gain precious victories.

CTBH, p.55, "Extremes in Diet" — 1890
Many of the views held by Seventh-day Adventists differ widely from those held by the world in general. Those who advocate an unpopular truth should, above all others, seek to be consistent in their own life. They should not try to see how different they can be from others, but how near they can come to those whom they wish to influence, that they may help them to the positions they themselves so highly prize. Such a course will commend the truths they hold.

What to Eat?

(Matthew 6:31-33)  Therefore take no thought, saying, What shall we eat? or, What shall we drink? or, Wherewithal shall we be clothed?  (For after all these things do the Gentiles seek:) for your heavenly Father knoweth that ye have need of all these things.  But seek ye first the kingdom of God, and his righteousness; and all these things shall be added unto you.

(John 6:35)  And Jesus said unto them, I am the bread of life: he that cometh to me shall never hunger; and he that believeth on me shall never thirst.

Ellen White's Example

SG2, p.87-89, "Return to Maine" — 1864
August 26th, 1847, our eldest son, Henry Nichols White, was born. In October Bro. and Sr. Howland kindly offered us a part of their dwelling, which we gladly accepted, and commenced housekeeping with borrowed articles. We were poor and saw close times. My husband worked at handling stone on the Railroad, which wore the skin on his fingers through, and the blood started in many places. We had resolved not to be dependent, but support ourselves, and have wherewith to help others....

Our provisions were gone, and husband went to his employer to get money or provisions. It was a stormy day. He walked three miles and back, passed through the village of Brunswick where he had often lectured, with a bag of provisions on his back, tied in different apartments. As he entered the house very weary, my heart sunk within me. My first feelings were that God had forsaken us. I said to my husband, Have we come to this? Has the Lord left us? I could not restrain my tears, and wept aloud for hours, until I fainted. Prayer was offered in my behalf. When I breathed again, I felt the cheering influence of the Spirit of God. I regretted that I had sunk under discouragement. We desire to follow Christ and be like him; but we shun trials and remain at a distance from him. Suffering and trials bring us nigh to Jesus. The furnace consumes the dross and brightens the gold.

We did not wish to be dependent, and were careful to live within our means. We were resolved to suffer rather than get into debt. I allowed myself and child one pint of milk each day. In the morning before my husband went to his work, he left me nine cents to buy milk for three mornings. It was quite a study with me whether to deny myself and child of milk, or get an apron for him. I gave up the milk, and purchased the cloth for an apron to cover the bare arms of my child.

R & H Vol.1, "Questions and Answers" — 10-8-1867
It was at the house of Brother A. Hilliard, at Otsego, Michigan, June 6, 1863, that the great subject of Health Reform was opened before me in vision.

R & H Vol.1, "Our Late Experience (Concluded)" —02-27-1866
The reform my husband had made in his diet, previous to his sickness, had a very beneficial influence upon his health. His head was generally free from pain and never felt clearer. By eating no meat, but grains, fruits and vegetables, simply cooked, his appetite was good, and he partook of his food with a keen relish. His brain felt so clear that he thought it safe for him to labor on, trusting much to the beneficial influence of his simple diet; and in addition to the labors and burdens he had hitherto borne, he added the Health Reform—making extra efforts to teach Sabbathkeeping Adventists how to live to preserve health and enjoy the blessing of God.

SG4, p.153,154, "Experience" — 1864
I have thought for years that I was dependent upon a meat diet for strength. I have eaten three meals a day until within a few months. It has been very difficult for me to go from one meal to another without suffering from faintness at the stomach, and dizziness of the head. Eating would remove these feelings. I seldom allowed myself to eat anything between my regular meals, and have made it a practice to often retire without supper. But I have suffered greatly for want of food from breakfast to dinner, and have frequently fainted. Eating meat removed for the time these faint feelings. I therefore decided that meat was indispensable in my case.

But since the Lord presented before me, in June, 1863, the subject of meat-eating in relation to health, I have left the use of meat. For a while it was rather difficult to bring my appetite to bread, for which, formerly, I have had but little relish. But by persevering, I have been able to do this. I have lived for nearly one year without meat. For about six months most of the bread upon our table has been unleavened cakes, made of unbolted wheat-meal and water, and a very little salt. We use fruits and vegetables liberally. I have lived for eight months upon two meals a day. I have applied myself to writing the most of the time for above a year. For eight months have been confined closely to writing. My brain has been constantly taxed, and I have had but little exercise. Yet my health has never been better than for the past six months. My former faint and dizzy feelings have left me. I have been troubled every spring with loss of appetite. The last spring I had no trouble in this respect. Our plain food, eaten twice a day, is enjoyed with a keen relish. We have no meat, cake, or any rich food upon our table. We use no lard, but in its place, milk, cream, and some butter. We have our food prepared with but little salt, and have dispensed with spices of all kinds. We breakfast at seven, and take our dinner at one. It is seldom I have a faint feeling. My appetite is satisfied. My food is eaten with a greater relish than ever before.

I have, since a child, been afflicted with dropsy and heart disease, occasioned by my misfortune when about nine years old. For several years, in the spring, I have had a shock of paralysis which has nearly cost me my life. But, in answer to prayer, I have recovered from its effects. The last spring I had no symptoms of this much-dreaded affliction. I have no trouble with dropsy or heart disease. I have within eight months lost twenty-five pounds of flesh. I am better without it. I have more strength that I have realized for years.

R & H Vol.1, "Our Late Experience" — 02-20-1866
We attended meetings in Wisconsin, and went to the farthest extent of our strength. Our diet was not such as would nourish the strength. We could obtain but little fruit. I could not relish the food. My stomach was constantly weak and swollen, and the jar of riding in a carriage caused such pain in the region of that organ, as was almost insufferable. After our first meeting, we were compelled to tarry a few days at Bro. Loudon's, in Janesville, to rest. There we could obtain fruit at the market, and we lived on bread and fruit.

R & H Vol.1, "Our Late Experience (Concluded)" — 02-27-1866
Nov. 26, at our season of prayer in the morning, we were led out to pray fervently that God would especially bless my husband, and give him a large measure of his Holy Spirit. The Spirit of God rested upon us, and we were especially revived and strengthened in the Lord, and we united our voices in praise to God. As my husband was unable to walk up the hill to take his meals in the institution, Eld. Loughborough kindly performed the office of waiter, and brought our meals to us in a basket. My birthday dinner consisted of Graham mush, hard Graham crackers, applesauce, sugar, and a cup of milk. And the 26th of November was a cheerful, happy day for me. I felt the peace of God abiding upon me, and that night spent much of the time in prayer to God for my husband.

R & H Vol.8, "Notes of Travel, No. 6 (San Diego County, Cal.)" — 03-16-1905
One evening, just before we left, a four-horse team drawing a large, heavy wagon, drove in, bringing gifts to the sanitarium from San Pasqual. In the load there were potatoes, squash, canned fruit, and two beautiful Jersey cows.

R & H Vol.4, "On the Way to Australia: Visit to Honolulu" — 02-09-1892
After a short visit in the family of one of our brethren, we were taken to ride about the city and a few miles beyond the suburbs. The business part of the town is very indifferent, but the residences are fine, with broad verandas, and surrounded by green lawns, which are beautified with all kinds of tropical trees and flowers. On our way we saw beautiful avenues of royal palms, vines and trees, shrubs and hedges brilliant with flowers; cocoa palms laden with the brown, heavy-looking fruit; breadfruit and mango trees; fields of pineapples and patches of taro, the staple food of the natives, with many other strange plants and trees which I cannot even name.

R & H Vol.4, "Search the Scriptures" — 07-26-1892
Those who sincerely desire truth will not be reluctant to lay open their positions for investigation and criticism, and will not be annoyed if their opinions and ideas are crossed. This was the spirit cherished among us forty years ago. We would come together burdened in soul, praying that we might be one in faith and doctrine; for we knew that Christ is not divided. One point at a time was made the subject of investigation. Solemnity characterized these councils of investigation. The Scriptures were opened with a sense of awe. Often we fasted, that we might be better fitted to understand the truth.

Availability

MH, p.299, "Diet and Health" — 1905
If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats.... Wherever dried fruits, such as raisins, prunes, apples, pears, peaches, and apricots, are obtainable at moderate prices, it will be found that they can be used as staple articles of diet much more freely than is customary, with the best results to the health and vigor of all classes of workers.

MH, p.297 "Diet and Health" — 1905
Nature's abundant supply of fruits, nuts, and grains is ample, and year by year the products of all lands are more generally distributed to all, by the increased facilities for transportation. As a result, many articles of food which a few years ago were regarded as expensive luxuries, are now within the reach of all as foods for everyday use. This is especially the case with dried and canned fruits.

T Vol.7, p.124, "Health Foods" — 1902
The Lord will teach many in all parts of the world to combine fruits, grains, and vegetables into foods that will sustain life and will not bring disease. Those who have never seen the recipes for making the health foods now on the market, will work intelligently, experimenting with the food productions of the earth, and will be given light regarding the use of these productions. The Lord will show them what to do. He who gives skill and understanding to His people in one part of the world will give skill and understanding to His people in other parts of the world. It is His design that the food treasures of each country shall be so prepared that they can be used in the countries for which they are suited. As God gave manna from heaven to sustain the children of Israel, so He will now give His people in different places skill and wisdom to use the productions of these countries in preparing foods to take the place of meat.

T Vol.7, p.128, "Health Foods" — 1902
Especially in the Southern States of North America many things will be devised and many facilities provided, that the poor and needy can sustain themselves by the health food industries. Under teachers who are laboring for the salvation of their souls, they will be taught how to cultivate and prepare for food those things that grow most readily in their locality.

R & H Vol.8, "Notes of Travel, No. 3 (The Judgments of God on Our Cities)" — 07-05-1906
Oct. 30, 1902: "To parents who are living in the cities, the Lord is sending the warning cry, Gather your children into your own houses; gather them away from those who are disregarding the commandments of God, who are teaching and practising evil. Get out of the cities as fast as possible. Parents can secure small homes in the country, with land for cultivation, where the children will not be surrounded with the corrupting influences of city life. God will help his people to find such homes outside the cities."

STOE, p.104, "Work and Education" — 1897
The earth is to be made to give forth its strength; but without the blessing of God it could do nothing. In the beginning, God looked upon all that he had made, and pronounced it very good. The curse was brought upon the earth in consequence of sin. But shall this curse be multiplied by increasing sin? Ignorance is doing its baleful work. Slothful servants are increasing the evil by their lazy habits. Many are unwilling to earn their bread by the sweat of their brow, and they refuse to till the soil. But the earth has blessings hidden in her depths for those who have courage and will and perseverance to gather her treasures. Fathers and mothers who possess a piece of land and a comfortable home are kings and queens.

B2, "To those who are receiving the seal of the living God" — 01-31-1849
For two years past, the Lord has shown me in vision, repeatedly, that it is contrary to the Bible to make any provision for our temporal wants in the time of trouble. I saw that if the saints have food laid up by them, or in the fields, in the time of trouble when sword, famine, and pestilence are in the land, it will be taken from them by violent hands and strangers would reap their fields. Then will be the time for us to trust wholly in God, and he will sustain us. I saw that our bread and water would be sure at that time, and we should not lack, or suffer hunger.—The Lord has shown me that some of his children would fear when they see the price of food rising, and they would buy food and lay it by for the time of trouble. Then in a time of need, I saw them go to their food and look at it, and it had bred worms, and was full of living creatures, and not fit for use. About one week since, the Lord showed me in vision, that houses and lands would be of no use in the time of trouble, and in that time they could not be disposed of. I saw it was the will of God that the saints should cut loose from every encumbrance—dispose of their houses and lands before the time of trouble comes, and make a covenant with God by sacrifice. I saw they would sell if they laid their property on the altar and earnestly inquired for duty. Then God will teach them when to dispose of these things. Then they will be free in the time of trouble, and have no clogs to weigh them down.

Simple is Best

PC, p.362, "The Use of Flesh Foods"
The Lord intends to bring his people back to live upon simple fruits, vegetables, and grains.

T Vol.6, p.345, "Cautions and Counsels" — 1900
Christ has given in His own life a lesson of hospitality. When surrounded by the hungry multitude beside the sea, He did not send them unrefreshed to their homes. He said to His disciples, "Give ye them to eat." Matt. 14:16. And by an act of creative power He supplied food sufficient to satisfy their need. Yet how simple was the food provided! There were no luxuries. He who had all the resources of heaven at His command could have spread for the people a rich repast. But He supplied only that which would suffice for their need, that which was the daily food of the fisherfolk about the sea.

If men were today simple in their habits, living in harmony with nature's laws, there would be an abundant supply for all the needs of the human family. There would be fewer imaginary wants, and more opportunity to work in God's ways. Christ did not seek to attract men to Him by gratifying the desire for luxury. The simple fare He provided was an assurance not only of His power but of His love, of His tender care for them in the common needs of life.

ST Vol.6, "Exercise and Diet" — 09-23-1897
As applied to diet, true hygiene demands the intelligent selection of the most healthful articles of food, prepared in the simplest and most healthful manner. It is customary to provide a variety of vegetables and other articles of diet for the first course at dinner. Then fashion requires that dessert shall come on the table in puddings, custards, or other kinds of sweets. To introduce such combinations into the stomach after partaking of vegetables and fruit is anything but wise. A large share of the endless mixtures called health reform dishes is in reality anything but healthful. Grains and fruits, or vegetables with bread and accompaniments, are all that the system needs. It would be better not to tax the stomach with unhealthful desserts, and not to demand that the cook expend time and strength and ingenuity in preparing them. It would be much better to discard the sweet puddings, jams, and marmalade, which cause fermentation in the stomach. When these are banished from our tables, when we have sweeter stomachs, we shall have sweeter tempers, and be better enabled to live a Christian life.

R & H Vol.10, "Self-Denying Service" — 08-06-1914
The gospel is associated with light and life. If there were no sunlight, all vegetation would perish, and human life could not exist. Animal life would die. We are all to consider that there is to be no extravagance in any line. We must be satisfied with pure, simple food, prepared in a simple manner. This should be the diet of high and low. Adulterated substances are to be avoided. We are preparing for the future immortal life in the kingdom of heaven. We expect to do our work in the light and in the power of the great, mighty Healer. All are to act the self-sacrificing part. Every one of us is to learn of Christ. "Learn of me," he says; "for I am meek and lowly in heart: and ye shall find rest unto your souls."

GCDB, p.181, "Testimony Dated Jan. 11, 1897" — 03-02-1897
"As a man thinketh, so is he." If the appetite is allowed to rule, then the mind will be brought under its control. When the stomach is educated to discard that which will prove only an injury to it, the simplest kinds of food will satisfy the hunger.

T Vol.2, p.486, "An Appeal to the Church" — 1868
We find in every such instance a good reason why they cannot live out the health reform. They do not live it out, and have never followed it strictly, therefore they cannot be benefited by it. Some fall into the error that because they discard meat they have no need to supply its place with the best fruits and vegetables, prepared in their most natural state, free from grease and spices. If they would only skillfully arrange the bounties with which the Creator has surrounded them, parents and children with a clear conscience unitedly engaging in the work, they would enjoy simple food, and would then be able to speak understandingly of health reform. Those who have not been converted to health reform, and have never fully adopted it, are not judges of its benefits. Those who digress occasionally to gratify the taste in eating a fattened turkey or other flesh meats, pervert their appetites, and are not the ones to judge of the benefits of the system of health reform They are controlled by taste, not by principle.

ST Vol.2, "At the Southern Campmeeting" — 05-25-1882
If we would preserve health and clearness of mind, we should eat temperately of plain, wholesome food. Those who have been accustomed to eat three meals would experience benefit from taking only two meals of simple food, prepared in a simple manner. If we had bread and water only, we should receive it with thankfulness; but we are not yet compelled to confine ourselves to this restricted diet.

CTBH, p.46,47, "Relation of Diet to Health and Morals" — 1890
It is impossible for those who give the reins to appetite to attain to Christian perfection. The moral sensibilities of your children cannot be easily aroused, unless you are careful in the selection of their food. Many a mother sets a table that is a snare to her family. Flesh meats, butter, cheese, rich pastry, spiced foods, and condiments are freely partaken of by both old and young. These things do their work in deranging the stomach, exciting the nerves, and enfeebling the intellect. The blood-making organs cannot convert such things into good blood. The grease cooked in the food renders it difficult of digestion. The effect of cheese is deleterious. Fine-flour bread does not impart to the system the nourishment that is to be found in unbolted-wheat bread. Its common use will not keep the system in the best condition. Spices at first irritate the tender coating of the stomach, but finally destroy the natural sensitiveness of this delicate membrane. The blood becomes fevered, the animal propensities are aroused, while the moral and intellectual powers are weakened, and become servants to the baser passions. The mother should study to set a simple yet nutritious diet before her family....

Fruits, grains, and vegetables, prepared in a simple way, free from spice and grease of all kinds, make, with milk or cream, the most healthful diet. They impart nourishment to the body, and give a power of endurance and a vigor of intellect that are not produced by a stimulating diet.

T Vol.7, p.134, "Health Foods" — 1902
It would be well for us to do less cooking and to eat more fruit in its natural state. Let us teach the people to eat freely of the fresh grapes, apples, peaches, pears, berries, and all other kinds of fruit that can be obtained. Let these be prepared for winter use by canning, using glass, as far as possible, instead of tin.

Variety

MH, p.299,300, "Diet and Health" — 1905
There should not be a great variety at any one meal, for this encourages overeating, and causes indigestion.

It is not well to eat fruit and vegetables at the same meal. If the digestion is feeble, the use of both will often cause distress, and inability to put forth mental effort. It is better to have the fruit at one meal, and the vegetables at another.

R & H Vol.8, "Notes of Travel, No. 4" — 07-12-1906
In connection with the injunction of Peter that we are to add "to temperance, patience," I referred to the blessings of health reform, and the advantages to be gained by the use of proper combinations of simple, nourishing foods. The close relationship that eating and drinking sustain to the state of one's mind and temper, was dwelt upon. We can not afford to develop a bad temper through wrong habits of living. Whether we eat or drink, or whatsoever we do, we are to keep in mind the glory of God. We are the purchased possession of the blood of the Son of God.

TFC Vol.21, p.70, "The Cause in New York" — 1872
God has furnished man with plentiful means for the gratification of natural appetite. He has spread before him a bountiful variety in the products of the earth that are palatable to the taste, and nutritious to the system. Of these, saith our benevolent Heavenly Father, "ye may freely eat." We may enjoy the fruits, the vegetables, and grains, without doing violence to the laws of our being. Grains, fruits, and vegetables, prepared in the most simple and natural manner, will nourish the body, and preserve its natural vigor without the use of flesh-meats.

R & H Vol.2, "The Duty to Preserve Health" — 07-29-1884
Do not have too great a variety at a meal; three or four dishes are a plenty. At the next meal you can have a change. The cook should tax her inventive powers to vary the dishes she prepares for the table, and the stomach should not be compelled to take the same kinds of food meal after meal.

GH, "Faith and Works" — 01-01-1898
Many are made sick by the indulgence of their appetite. They eat what suits their perverted taste, thus weakening the digestive organs, and injuring their power to assimilate the food required to sustain life. The stomach is often made to do at one meal the work of two or three meals. So many varieties are introduced into the stomach that fermentation is the result. This condition brings on acute disease, and death frequently follows. Sin indeed lies at the door, which is the mouth.

ST Vol.1, "Christian Temperance" — 01-06-1876
Some get the idea that to adopt the health reform is to subsist upon the very cheapest food prepared with the least labor. This is not true. It is a libel on the principles of health reform. The human system must have nourishment, and all cannot relish the same dishes. So when the table is spread with the same article of food, prepared in the same way, meal after meal and day after day, some members of the family may be well satisfied and enjoying their food very much, while others may be only able to eat sparingly of one dish and the wants of the system will not be met; for it is a fact that some persons cannot relish, or be nourished by articles of food which others enjoy and thrive upon. 

Healthy Foods

Grains

(Exodus 16:31)  And the house of Israel called the name thereof Manna: and it was like coriander seed, white; and the taste of it was like wafers made with honey.

GCDB, p.181, "Testimony Dated Jan. 11, 1897" — 03-01-1897
Great care should be taken when the change is made from a flesh-meat diet to a vegetarian diet, to supply the table with wisely prepared, well-cooked articles of food. So much porridge-eating is a mistake.

The dry food that requires masticating is far preferable. The health food preparations are a blessing in this respect. Good brown bread and rolls, prepared in a simple manner yet with painstaking effort, will be healthful.

HL, p.90, "Diet" — 1897
For those who can use them, good vegetables, prepared in a healthful manner, are better than soft mushes and porridge. Fruits, used with thoroughly cooked bread two or three days old, which is more healthful than fresh bread, slowly and thoroughly masticated, will furnish all that the system requires.

GH, "Camp-Meeting Hygiene" — 04-01-1898
The money that is sometimes expended in buying meat, would purchase a good variety of fruits, vegetables, and grains, which contain all the elements of nutrition.

MH, p.300,301, "Diet and Health" — 1905
The use of soda or baking powder in breadmaking is harmful and unnecessary. Soda causes inflammation of the stomach and often poisons the entire system. Many housewives think that they cannot make good bread without soda, but this is an error. If they would take the trouble to learn better methods, their bread would be more wholesome, and, to a natural taste, it would be more palatable.

In the making of raised or yeast bread, milk should not be used in the place of water. The use of milk is an additional expense, and it makes the bread much less wholesome. Milk bread does not keep sweet so long after baking as does that made with water, and it ferments more readily in the stomach.

Bread should be light and sweet. Not the least taint of sourness should be tolerated. The loaves should be small, and so thoroughly baked that, as far as possible, the yeast germs shall be destroyed. When hot, or new, raised bread of any kind is difficult of digestion. It should never appear on the table. This rule does not, however, apply to unleavened bread. Fresh rolls made of wheaten meal, without yeast or leaven, and baked in a well-heated oven, are both wholesome and palatable.

Grains used for porridge or "mush" should have several hours' cooking. But soft or liquid foods are less wholesome than dry foods, which require thorough mastication. Zwieback, or twice-baked bread, is one of the most easily digested and most palatable of foods. Let ordinary raised bread be cut in slices and dried in a warm oven till the last trace of moisture disappears. Then let it be browned slightly all the way through. In a dry place this bread can be kept much longer than ordinary bread, and if reheated before using, it will be as fresh as when new.

R & H Vol.2, "Practical Thoughts for the Campmeetings" — 05-08-1883
Hot biscuit raised with soda or baking powder should never appear upon our tables. Such compounds are unfit to enter the stomach. Hot raised bread of any kind is difficult of digestion. Graham gems which are both wholesome and palatable, may be made from the unbolted flour, mixed with pure cold water and milk. But it is difficult to teach our people simplicity. When we recommend graham gems, our friends say, "Oh, yes, we know how to make them." We are much disappointed when they appear raised with baking powder or with sour milk and soda. These give no evidence of reform. The unbolted flour, mixed with pure soft water and milk, makes the best gems we have ever tasted. If the water is hard, use more sweet milk, or add an egg to the batter. Gems should be thoroughly baked in a well-heated oven, with a steady fire.

To make rolls, use soft water and milk, or a little cream; make a stiff dough and knead it as for crackers. Bake on the grate of the oven. These are sweet and delicious. They require thorough mastication, which is a benefit to both the teeth and the stomach. They make good blood, and impart strength. With such bread, and the abundant fruits, vegetables, and grains with which our country abounds, no greater luxuries should be desired.

R & H Vol.1, "The Campmeetings" — 07-19-1870
Dried corn can be easily prepared, left to soak over night, scald it up in the morning, add milk, which is easily obtained, and you have warm, healthful food, free from spice and grease.

TFC Vol.15, p.56, "Epistle Number Five" — 1868
Dear Bro. and Sr. ——:.... Your appetites are morbid, and because you do not relish a plain, simple diet, composed of unbolted wheat flour, vegetables and fruits prepared without spices or grease, you are continually transgressing the laws which God has established in your system. While you do thus you must suffer the penalty; for to every transgression is affixed a penalty. Yet you wonder at your continued poor health.

SW, "Regardng the Importance of Cooking" — 10-30-1901
Let us remember that there is practical religion in a loaf of good bread.

♥High levels of fiber intake from cereals, fruits and vegetables decrease the risk of coronary heart disease in men. Cereal fiber seemed to be the most effective. (Journal of the American Medical Association 275(6)447-451, February 14, 1996; Physician and Sportsmedicine 24(4)18-19, April 1996) 

Fruits

(Genesis 1:29)  And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.

SG4, p.120, "Health" — 1864
God gave our first parents the food He designed that the race should eat. It was contrary to His plan to have the life of any creature taken. There was to be no death in Eden. The fruit of the trees in the garden, was the food man's wants required.

T Vol.7, p.126, "Health Foods" — 1902
The Lord desires those living in countries where fresh fruit can be obtained during a large part of the year, to awake to the blessing they have in this fruit. The more we depend upon the fresh fruit just as it is plucked from the tree, the greater will be the blessing.

HL, p.63, "Causes of Disease" — 1897
Simple grains, fruits, and vegetables have all the nutrient properties necessary to make good blood. This a flesh diet cannot do.

HL, p.79, "Diet" — 1897
Good, ripe, undecayed fruit is a thing for which we should thank the Lord, for it is beneficial to health.

HL, p.83, "Diet" — 1897
If we would preserve the best health, we should avoid eating vegetables and fruit at the same meal. If the stomach is feeble, there will be distress, and the brain will be confused, and unable to put forth mental effort. Have fruit at one meal and vegetables at the next.

MH, p.299, "Diet and Health" — 1905
Wherever fruit can be grown in abundance, a liberal supply should be prepared for winter, by canning or drying. Small fruits, such as currants, gooseberries, strawberries, raspberries, and blackberries, can be grown to advantage in many places where they are but little used, and their cultivation is neglected.

R & H Vol.4, "On the Way to Australia: At Samoa and Auckland" — 02-16-1892
At daylight of Dec. 3 the coast of New Zealand was in sight, and soon after noon our boat reached the wharf at Auckland.... On landing we rode to the house of brother Edward Hare. Here we found a pleasant home, and were refreshed with delicious strawberries, oranges, bananas, and more substantial viands.

TFC Vol.13, p.32, "Sketch of Experience" — 1867
We returned north, and on our way held a good meeting at West Windsor, and on reaching home held meetings at Fairplains and Orleans, and gave some attention to the matter of building, planted garden, and set out grapes, blackberries, raspberries, and strawberries.

R & H Vol.2, "Notes of Travel. From California to England" — 09-15-1885
At Fresno, Cal., we were happily surprised to receive a visit from Bro. M. J. Church and his son, who came into the car laden with an abundant supply of peaches, grapes, and melons. The grapes were of the choicest varieties, and the peaches were large yellow ones, some of which measured ten inches around. This supply, so timely, was a blessing to us all the way to Michigan.

AY, p.77, "His Mother's Letters" — 1864
Avon, Wisconsin, July 25, 1862. My Dear Children, Henry, Edson, and Willie: We arrived safely at this place last evening. We reached Chicago Wednesday evening between the hours of eight and nine, and stopped at the Eagle Hotel. I was very weary. Thursday morning I laid down in my room to rest while your father went out in the city. He returned just in time to take the cars, and brought a basket of fruit—of tomatoes, peaches, and apples. They were very nice. We ate the fruit with our bread taken from home.

♥High fruit and vegetable intake reduces stroke risk. (Journal of the American Medical Association, 282:1233-39, Oct. 5, 1999

♥The fiber found naturally in fruit may help in the prevention of high blood pressure. A study at Harvard revealed that men who ate an ounce of fiber per day in the form of fruits and vegetables were less likely to develop high blood pressure (Medical Tribune 33(22)1, November 26, 1992) 

♥The health benefits of a diet rich in fruit and vegetables can't be reproduced by taking purified extracts or vitamin supplements.

"Just because a food with a certain compound in it is beneficial to health, it does not mean a [pill containing the same compound] is," (Paul Coates, National Institute of Health as quoted in Reader's Digest Asia 2007)

Vegetables

(Genesis 3:18)  Thorns also and thistles shall it bring forth to thee; and thou shalt eat the herb of the field;

T Vol.9, p.161, "The Health Work" — 1909
Vegetables should be made palatable with a little milk or cream, or something equivalent.

ST Vol.6, "Exercise and Diet" — 09-23-1897
But while we would recommend simplicity in diet, let it be understood that we do not recommend a meager diet. Let there be a plentiful supply of fruits and vegetables that are in a good condition. Overripe fruit or wilted vegetables ought not to be used.

HL, p.82, "Diet" — 1897
....Eat the best homemade bread, both graham and white, with dried or green fruits, and let that be the only course for one meal; then let the next meal be of nicely prepared vegetables.

ST Vol.1, "Christian Temperance" — 01-06-1876
Every person may do much towards educating the taste and appetite to relish plain and healthful food, such as graham bread and oat-meal gruel, and various vegetables, even if they are at first distasteful to them.

♥Diets low in saturated fats, high in omega-3 fatty acids and high in fruits, vegetables, nuts, and whole grains are the best for your heart. (Journal of the American Medical Association, Nov. 27, 2002)

♥Vegetarian children grow more slowly than meat-eaters. Some have suggested that this growth pattern suggests an inadequate diet. A recent study comparing vegetarian with non-vegetarian growth patterns reveals that while vegetarians have a later onset of menarche and the adolescent growth spurt, they eventually reach the same heights as non-vegetarians. The researchers point out that this delay in physical maturity may bring with it certain health advantages, including lower risk of some types of cancer (including breast cancer). (Journal of the American Dietetic Association 92(10)1263-1264, October 1992) 

♥Are you looking for a good source of calcium? The calcium from kale has been shown to be readily absorbed. Collards, mustard greens, and turnip greens are also good calcium sources. (American Journal of Clinical Nutrition 51:656, April 1990) 

♥Tomatoes have several anti-cancer substances according to researchers at Cornell University. Tomatoes contain high concentrations of vitamin C, a known cancer-fighter. Chlorogenic and p-courmaric acids inhibit nitroso compounds, known powerful carcinogens.

Garlic may be more effective than aspirin in providing pain relief. Many traditional folk medicines instruct patients to rub garlic into a wound for pain relief. Garlic is known to have anti- inflammatory properties. However, fresh garlic must be used; heating destroys the useful properties. (Longevity 2(2)83, November 1989) 

Nuts

(Numbers 17:8)  And it came to pass, that on the morrow Moses went into the tabernacle of witness; and, behold, the rod of Aaron for the house of Levi was budded, and brought forth buds, and bloomed blossoms, and yielded almonds.

MH, p.298, "Diet and Health" — 1905
Nuts and nut foods are coming largely into use to take the place of flesh meats. With nuts may be combined grains, fruits, and some roots, to make foods that are healthful and nourishing. Care should be taken, however, not to use too large a proportion of nuts. Those who realize ill effects from the use of nut foods may find the difficulty removed by attending to this precaution.

T Vol.7, p.134, "Health Foods" — 1902
I have been instructed that the nut foods are often used unwisely, that too large a proportion of nuts is used, that some nuts are not as wholesome as others. Almonds are preferable to peanuts; but peanuts, in limited quantities, may be used in connection with grains to make nourishing and digestible food.

T Vol.7, p.125, "Health Foods" — 1902
God is working in behalf of His people. He does not desire them to be without resources. He is bringing them back to the diet originally given to man. Their diet is to consist of the foods made from the materials He has provided. The materials principally used in these foods will be fruits and grains and nuts, but various roots will also be used.

T Vol.7, p.126, "Health Foods" — 1902
Great care should be exercised by those who prepare recipes for our health journals. Some of the specially prepared foods now being made can be improved, and our plans regarding their use will have to be modified. Some have used the nut preparations too freely. Many have written to me, "I cannot use the nut foods; what shall I use in place of meat?" One night I seemed to be standing before a company of people, telling them that nuts are used too freely in their preparation of foods; that the system cannot take care of them when used as in some of the recipes given, and that, if used more sparingly, the results would be more satisfactory.

♥Numerous studies have suggested that diet influences the age of menarche. A recent study shows that the intake of seeds and nuts delays menarche in females over 12 years of age. In Western countries menarche has been occurring at a younger and younger age each decade. Girls over 13 years-of-age who consumed large quantities of dried fruits tended to have delayed menarche. (Acta Obstetrica Gynecologica Scandinavia 75:455-461, 1995)

Beans & Peas

(Ezekiel 4:9)  Take thou also unto thee wheat, and barley, and beans, and lentiles, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof.

T Vol.2, p.603, "Our Campmeetings" — 1871
Another very simple yet wholesome dish, is beans boiled or baked. Dilute a portion of them with water, add milk or cream, and make a broth.

PC, p.5, "Elmshaven" — 01-03-1906
Others can eat food which I can not, such as lentils and beans.

♥It is found that, given a constant calcium intake, a twofold increase in dietary protein high in sulfur amino acids (such as that found in animal products) produces a 50% increase in urinary calcium loss. In contrast, a diet rich in soy protein does not promote calcium loss. (American Journal of Clinical Nutrition, 48, 1988)

♥Soy beverages and tofu contain phytoestrogens, which are known to inhibit prostate and breast cancer growth in laboratory experiments. Soy flour is a good source of phytoestrogens. One cup of whole wheat flour may often be replaced by one-third cup of soy flour and two-thirds cup of whole wheat flour without any change in the taste of the finished product. (Medical Tribune 35(15)8, August 11, 1994; Journal of the American Dietetic Association 94:739-743, 1994) 

♥Japanese women, who consume soy products frequently, are known to have fewer hot flashes and menopausal symptoms than other groups. A study from Australia revealed that simple soy flour decreased hot flashes and improved menopausal symptoms. Phytoestrogens, estrogen-like substances found in plants, are felt to be responsible for this reduction in symptoms. Earlier studies have shown that soy flour, linseed (flaxseed) and red clover have a beneficial effect on vaginal cytology in postmenopausal women. (Maturitas 21:189-195, 1995) 

Potatoes

R & H Vol.5, "Week of Prayer in Australia—No. 3" — 10-11-1898
The Agricultural Department.—Mr. H. C. Thompson, our farmer, then presented some of the products of the soil. Oranges and lemons from our school orchard, sweet potatoes and other products from the garden, were shown with pride; for they were all of extraordinary size and quality.

R & H Vol.2, "The Coming Thanksgiving" — 11-18-1884
Many need not be poor if they were self-denying and economical. When in possession of health, they should improve the opportunity when money comes in, to practice economy and lay by a certain sum weekly, resolving not to touch it even if for some meals they were obliged to eat salt and potatoes, or porridge and bread. This self-denial would be of the greatest advantage to the health. And if wages were low, or money scarce, it would be a gratification to know that there was something to fall back upon.

PC, p.5, "Elmshaven" — 01-03-1906
We have no butter and no meat on our table. We do not think fried potatoes are healthful, for there is more or less grease or butter used in preparing them. Good baked or boiled potatoes served up with cream and a sprinkling of salt are more healthful. The remnants of Irish and sweet potatoes are prepared with a little cream and salt and rebaked, and not fried; they are excellent. I have had a good appetite and relish my food, and am perfectly satisfied with the portion which I select, which I know does not injure my digestive organs.

Olives

(Deuteronomy 8:7,8)  For the LORD thy God bringeth thee into a good land, a land of brooks of water, of fountains and depths that spring out of valleys and hills; A land of wheat, and barley, and vines, and fig trees, and pomegranates; a land of oil olive, and honey;

T Vol.7, p.134, "Health Foods" — 1902
Olives may be so prepared as to be eaten with good results at every meal. The advantages sought by the use of butter may be obtained by the eating of properly prepared olives. The oil in the olives relieves constipation, and for consumptives, and for those who have inflamed, irritated stomachs, it is better than any drug. As a food it is better than any oil coming secondhand from animals.

MH, p.298, "Diet and Health" — 1905
When properly prepared, olives, like nuts, supply the place of butter and flesh meats. The oil, as eaten in the olive, is far preferable to animal oil or fat. It serves as a laxative. Its use will be found beneficial to consumptives, and it is healing to an inflamed, irritated stomach.

Honey

(Proverbs 25:27)  It is not good to eat much honey: so for men to search their own glory is not glory.

(Luke 24:42)  And they gave him a piece of a broiled fish, and of an honeycomb.

CTBH p.38, "Effects of Stimulants" — 1890
John separated himself from his friends, and from the luxuries of life, dwelling alone in the wilderness, and subsisting upon a purely vegetable diet. The simplicity of his dress—a garment woven of camel's hair—was a rebuke to the extravagance and display of the people of his generation, especially of the Jewish priests. His diet also, of locusts and wild honey, was a rebuke to the gluttony that everywhere prevailed.

♥An Australian physician reports that he has found the application of honey a very effective treatment for a variety of infected wounds. (Journal of the Royal Society of Medicine 83:127, February 1990) 

Cautionary Foods

Processed

MH, p.300, "Diet and Health" — 1905
For use in breadmaking, the superfine white flour is not the best. Its use is neither healthful nor economical. Fine-flour bread is lacking in nutritive elements to be found in bread made from the whole wheat. It is a frequent cause of constipation and other unhealthful conditions.

TFC Vol.15, p.57, "Epistle Number Five" — 1868
Fine flour bread cannot impart to the system that nourishment that you will find in the unbolted wheat bread. The common use of bolted wheat bread cannot keep the system in a healthy condition. You both have inactive livers. The use of fine flour aggravates the difficulties you are laboring under.

♥While manufacturers "enrich" white flour to replace some of the nutrients lost during refining—niacin, thiamine, riboflavin and iron—and "fortify" with folic acid, chemistry can't do it all, says Joanne Slavin at the University of Minnesota. 

"People say, 'Let's just make this white bread the same as a whole grain,'" Slavin notes. "You really can't. If we take a whole grain and we completely blow it apart and then stick it back into a product, is it still whole? White bread that has some fiber and magnesium or whatever other nutrient dumped into it isn't the same as whole wheat," she explains. "Nobody really knows which particular nutrients are most important."
http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100164969&page=1

Dairy

T Vol.7, p.134, "Health Foods" — 1902
Milk, eggs, and butter should not be classed with flesh meat. In some cases the use of eggs is beneficial. The time has not come to say that the use of milk and eggs should be wholly discarded. There are poor families whose diet consists largely of bread and milk. They have little fruit, and cannot afford to purchase the nut foods. In teaching health reform, as in all other gospel work, we are to meet the people where they are. Until we can teach them how to prepare health reform foods that are palatable, nourishing, and yet inexpensive, we are not at liberty to present the most advanced propositions regarding health reform diet.

MH, p.302, "Diet and Health" — 1905
If milk is used, it should be thoroughly sterilized; with this precaution, there is less danger of contracting disease from its use.

MH, p.320, "Extremes in Diet" — 1905
Those who live in new countries or in poverty-stricken districts where fruits and nuts are scarce, should not be urged to exclude milk and eggs from their dietary. It is true that persons in full flesh and in whom the animal passions are strong need to avoid the use of stimulating foods. Especially in families of children who are given to sensual habits, eggs should not be used. But in the case of persons whose blood-making organs are feeble,—especially if other foods to supply the needed elements cannot be obtained,— milk and eggs should not be wholly discarded. Great care should be taken, however, to obtain milk from healthy cows and eggs from healthy fowls, that are well fed and well cared for; and the eggs should be so cooked as to be most easily digested.

The diet reform should be progressive. As disease in animals increases, the use of milk and eggs will become more and more unsafe. An effort should be made to supply their place with other things that are healthful and inexpensive. The people everywhere should be taught how to cook without milk and eggs, so far as possible, and yet have their food wholesome and palatable.

T Vol.2, p.68, "Neglect of Health Reform" — 1868
Cheese should never be introduced into the stomach.

MH, p.302, "Diet and Health" — 1905
Butter is less harmful when eaten on cold bread than when used in cooking; but, as a rule, it is better to dispense with it altogether. Cheese is still more objectionable; it is wholly unfit for food.

R & H Vol.1, "The Campmeetings" — 07-19-1870
When we commenced the camp meeting in Nora, Illinois, I felt it my duty to make some remarks in reference to their eating. I related the unfortunate experience of some at Marion, and told them I charged it to unnecessary preparations made for the meeting, and also eating the unnecessary preparations while at the meeting. Some brought cheese to the meeting, and ate it; although new, it was altogether too strong for the stomach, and should never be introduced into it.

♥Milk and milk products gave the highest correlation coefficient to heart disease, while sugar, animal proteins and animal fats came in second, third, and fourth, respectively. (Medical Hypotheses, 7:907-918, 1981)

♥Females who gain weight rapidly during infancy may be at increased risk of ovarian cancer in adulthood. Earlier studies have shown a relationship between early menarche and tall height. (The Lancet 345:1087-1088, April 29, 1995) Children should not be allowed a high calorie, high fat diet, heavy in animal products (milk, eggs, meat), sweets, and junk foods as this diet is known to promote early maturity and increased height. (Science News May 1, 1993)

♥A Belgium study indicates that as dairy and lard fat intake increases so does the incidence of breast, prostate, rectal, colon and lung cancer. (Preventive Medicine 20:226-236, 1991)

♥Jacob Siegel, M.D., of Houston, Texas, points out that in parts of the world where milk is not widely used breast cancer is rare, while in countries such as Switzerland, Holland and Denmark, where milk is used in large amounts, breast cancer rates are high. (Cortlandt Forum, April 1992, p. 123) 

♥A diet high in animal products, particularly milk, increases the risk of prostate cancer, researchers from Italy report. Prostate cancer has become one of the leading causes of cancer death in the Western world. (Nutrition and Cancer 18:277-286, 1992) 

♥The early introduction of cow's milk increases an infant's risk of later developing diabetes. Earlier studies have shown a positive correlation between diabetes and per capita consumption of cow's milk. 

Earlier studies have shown that prolonged breast feeding decreases the risk of later diabetes. This study suggests that the early introduction of cow's milk increases the risk, regardless of the duration of breastfeeding. (Diabetes 42:1786-1789, December 1993)

♥At least seven earlier studies have shown that populations with high calcium intake from dairy sources have high hip fracture rates.

Dairy products also contain high levels of protein; high protein levels produce increased levels of calcium excretion. (American Journal of Epidemiology 139(5)493-503, 1994) ED - Dairy products also have high levels of phosphate and salt which produce calcium loss.) 

♥The impact of diet on acne has been a topic of great debate, with many arguing that foods such as chocolate do not have an effect on acne. The original study suggesting that chocolate does not cause acne was done using a synthetic chocolate as a placebo. Both groups were actually receiving chocolate!

Dr. Water Schnur of Cincinnati writes that in his 30 years of medical practice he has observed that the use of milk and other forms of lactose worsens many cases of acne. He also points out that in 1961 the incoming president of the American Dermatologic Association pointed out that teenagers who consumed the most milk and carbohydrates had the most acne. (Consultant, December 1995, p. 1762) 

Eggs

T Vol.9, p.162, "The Health Work" — 1909
While warnings have been given regarding the dangers of disease through butter, and the evil of the free use of eggs by small children, yet we should not consider it a violation of principle to use eggs from hens that are well cared for and suitably fed. Eggs contain properties that are remedial agencies in counteracting certain poisons.

♥Marcus Miller, M.D., of Pleasant Hill, Ohio reports that ear infections have been almost entirely eliminated in some of his patients by placing them on a milk- and egg-free diet. (Cortlandt Forum 7(9)64, September 1994) These findings agree with long-term observations of Drs. Frank Oski, David Miller and Calvin and Agatha Thrash. 

Oil

(1 Kings 17:14)  For thus saith the LORD God of Israel, The barrel of meal shall not waste, neither shall the cruse of oil fail, until the day that the LORD sendeth rain upon the earth.

(James 5:14)  Is any sick among you? let him call for the elders of the church; and let them pray over him, anointing him with oil in the name of the Lord:

♥Dr. Ian Prior and colleagues found that island populations that ate very high amounts of saturated fat from coconut oil showed no signs of heart disease. But when they migrated to New Zealand and began eating less coconut oil and less saturated fat but more polyunsaturated fats, the incidence of heart disease and other illness greatly increased. Those who blindly state that all saturated fats are unhealthy or that coconut oil consumption leads to heart disease are ignorant of the facts. (Brian Fife, p.24, "The Healing Miracles of Coconut Oil", 2001)

♥Avoid foods with "partially hydrogenated oil" in the ingredient list.
http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100164969&page=1

Salt

(Matthew 5:13)  Ye are the salt of the earth: but if the salt have lost his savour, wherewith shall it be salted? it is thenceforth good for nothing, but to be cast out, and to be trodden under foot of men.

T Vol.9, p.161, "The Health Work" — 1909
I use some salt, and always have, because salt, instead of being deleterious, is actually essential for the blood.

♥Women who are at risk of developing osteoporosis (thinning of the bones) should take a low salt diet. It has been shown that calcium needs are lower in people on a low salt diet. (British Medical Journal 299:834-835, 1989) 

Fish

(John 21:9,13)  As soon then as they were come to land, they saw a fire of coals there, and fish laid thereon, and bread. Jesus then cometh, and taketh bread, and giveth them, and fish likewise.

HL, p.105, "Flesh Foods" — 1897
In many localities even fish is unwholesome, and ought not to be used. This is especially so where the fish come in contact with the sewerage of large cities.... The fish that partake of the filthy sewerage of the drains may pass into waters far distant from the sewerage, and be caught in localities where the water is pure and fresh; but because of the unwholesome drainage in which they have been feeding, they are not safe to eat.

♥A four-month-old breast-fed infant developed diarrhea, colic symptoms and a rash after his mother ate fish which was ciguatera affected. The mother and other adults who ate the fish developed diarrhea, vomiting and abdominal pain, numbness and tingling, and changes in temperature discrimination. Some developed dizziness, itching, weakness, and joint and muscle pain. It was felt that the toxins were passed to the infant through the breast milk. (Journal of the American Medical Association 264(16)2074, October 24/31, 1990) 

♥Many are enthusiastically endorsing the consumption of fish or fish oils to decrease the risk of heart disease. A review of over 21,000 male physicians in the Physicians' Health Study does not support the claim that fish oil is beneficial. Four years of follow-up revealed no reduction in the rate of cardiovascular death, stroke or heart attack in those who consumed fish or fish oils on a regular basis. (American Journal of Epidemiology 142(2)166-75, 1995)

Unhealthy Foods

Sugar

MH, p.301, "Diet and Health" — 1905
Far too much sugar is ordinarily used in food. Cakes, sweet puddings, pastries, jellies, jams, are active causes of indigestion. Especially harmful are the custards and puddings in which milk, eggs, and sugar are the chief ingredients. The free use of milk and sugar taken together should be avoided.

T Vol.2, p.369,370, "Christian Temperance" — 1870
Sugar clogs the system. It hinders the working of the living machine....

I frequently sit down to the tables of the brethren and sisters, and see that they use a great amount of milk and sugar. These clog the system, irritate the digestive organs, and affect the brain. Anything that hinders the active motion of the living machinery, affects the brain very directly. And from the light given me, sugar, when largely used, is more injurious than meat. These changes should be made cautiously, and the subject should be treated in a manner not calculated to disgust and prejudice those whom we would teach and help.

T Vol.2, p.383, "Extremes in Health Reform" — 1870
B has been very deficient. While in her best condition of health, his wife was not provided with a plenty of wholesome food and with proper clothing. Then, when she needed extra clothing and extra food, and that of a simple yet nutritious quality, it was not allowed her. Her system craved material to convert into blood, but he would not provide it. A moderate amount of milk and sugar, and a little salt, white bread raised with yeast for a change, graham flour prepared in a variety of ways by other hands than her own, plain cake with raisins, rice pudding with raisins, prunes, and figs, occasionally, and many other dishes I might mention, would have answered the demand of appetite. If he could not obtain some of these things, a little domestic wine would have done her no injury; it would have been better for her to have it than to do without it. In some cases, even a small amount of the least hurtful meat would do less injury than to suffer strong cravings for it. 

CTBH, p.56, "Extremes in Diet" — 1890
Many who need the benefits of healthful living, and from conscientious motives adopt what they believe to be such, are deceived by supposing that a meager bill of fare, prepared without painstaking, and consisting mostly of mushes and so-called gems, heavy and sodden, is what is meant by a reformed diet. Some use milk and a large amount of sugar on mush, thinking that they are carrying out health reform. But the sugar and milk combined are liable to cause fermentation in the stomach, and are thus harmful. The free use of sugar in any form tends to clog the system, and is not infrequently a cause of disease. Some think that they must eat only just such an amount, and just such a quality, and confine themselves to two or three kinds of food. But in eating too small an amount, and that not of the best quality, they do not receive sufficient nourishment.

CTBH, p.158, "Fragments" — 1890
Milk and Sugar.—Large quantities of milk and sugar eaten together are injurious. They impart impurities to the system. Animals from which milk is obtained are not always healthy. Could we know that animals were in perfect health, I would recommend that people eat flesh-meats sooner than large quantities of milk and sugar. It would not do the injury that milk and sugar do.

MH, p.299, "Diet and Health" — 1905
It is especially necessary that the fruit for canning should be in good condition. Use little sugar, and cook the fruit only long enough to ensure its preservation. Thus prepared, it is an excellent substitute for fresh fruit.

YI, "Words to Students: Health" — 05-31-1894
Many understand how to make different kinds of cakes, but cake is not the best food to be placed upon the table. Sweet cakes, sweet puddings, and custards will disorder the digestive organs; and why should we tempt those who surround the table by placing such articles before them?

♥In 1816, the average sugar consumption per person was 15 pounds per year. In 1955, the average sugar consumption was 120 pounds per year. Now in 1990 it is about 180 pounds per person per year. This is equivalent to half a pound (approx. 225g) per day per person. Sugar constitutes about 25 to 35 per cent of the diet and this is a problem because sugar weakens the enzymes of essential fatty acid metabolism. Sugar has no vitamins or minerals to offer in its digestion. It takes up space in our diet that should be filled with fresh fruits, vegetables and whole grains.

Sugar hides in many places. Some brands of ketchup have more sugar per ounce than ice cream.... Dr. Cheraskin studied a group of rats who ate sugar-coated cereal and another group who ate the box the cereal came in, and you guessed it, the rats who ate the box lived longer than the rats who ate the cereal. 

People addicted to substances like alcohol are also addicted to sugar. Many addicted people have strong withdrawal effects when they remove sugar from their diet. Researchers have found that there is a strong correlation between alcohol or other addictive drugs and a strong craving for sugar.

It (Diabetes) is absent in primitive communities. After 20 years of eating sugar, North American Indians, Eskimos, and populations in India and Africa develop diabetes. You do not suddenly become diabetic. It is a gradual build up over many years. 

Studies showed over and over again that increased sugar intake causes elevated triglycerides, elevated total cholesterol, elevated insulin and elevated uric acid. (Consumer Health Organization of Canada, Dr. Carolyn Dean, "Sugar: Pleasure of Poison", 15:8, October, 1992)

♥Women who consume foods high in sugar content, or who have a sweet tooth, are more likely to suffer from premenstrual syndrome. (Journal of Reproductive Medicine 36(2)131-136. February, 1991) 

♥A caffeine-free and refined sucrose-free diet may improve symptoms such as depression, anxiety and fatigue in sensitive individuals. (Biological Psychiatry 29(7)679-692, April 1, 1991) 

♥Sucrose (sugar) intake may increase the blood pressure. (American Journal of Hypertension 3:560-562, 1990) Other studies have indicated that the intake of refined carbohydrates produce an increase in blood pressure. 

Sugar intake increases the urinary excretion of calcium and magnesium. The authors suggest that sugar intake may produce abnormalities in hard tissue development. (Bone and Mineral 9:233- 237, 1990) 

♥Charles S. Fuchs, MD, MPH, associate professor of medicine at Harvard Medical School, and a cancer researcher at Dana-Farber Cancer Institute, Boston, said the new study shows the importance of lifestyle in cancer prevention. 

He said it was interesting that the researchers found a link between high sugar intake and p53 mutations. 

High sugar diets elevate levels of sugar in the blood, which then triggers increased insulin production.

"Insulin is a growth factor that is known to promote the growth of cancer cells," said Fuchs. He noted that in lab studies researchers often add insulin to cancer cells to speed their growth. (American Cancer Society, 2002/6/18)

Meat

(Genesis 9:3,4)  Every moving thing that liveth shall be meat for you; even as the green herb have I given you all things.  But flesh with the life thereof, which is the blood thereof, shall ye not eat.

(Genesis 18:7,8)  And Abraham ran unto the herd, and fetcht a calf tender and good, and gave it unto a young man; and he hasted to dress it. And he took butter, and milk, and the calf which he had dressed, and set it before them; and he stood by them under the tree, and they did eat.

H to L, p.2, "Chapter 1" — 1865
The inhabitants of the Old World were intemperate in eating and drinking. They would have flesh meats, although God had given them no permission to eat animal food. They ate and drank to excess, and their depraved appetites knew no bounds. They gave themselves up to abominable idolatry. They became violent and ferocious, and so corrupt that God could bear with them no longer. Their cup of iniquity was full, and God cleansed the earth of its moral pollution by a flood. 

T Vol.6, p.372, "Cautions and Counsels" — 1900
Our habits of eating and drinking show whether we are of the world or among the number whom the Lord by His mighty cleaver of truth has separated from the world. These are His peculiar people, zealous of good works. God has spoken in His word. In the case of Daniel and his three companions, there are sermons upon health reform. God has spoken in the history of the children of Israel, from whom for their good He sought to withhold a flesh diet. He fed them with bread from heaven; "man did eat angels' food." But they encouraged their earthly appetite; and the more they centred their thoughts upon the fleshpots of Egypt, the more they hated the food which God gave them to keep them in health physically, mentally, and morally. They longed for the fleshpots, and in this they did just as many in our own time have done.

MH, p.312, "Flesh as Food" — 1905
Only such animals could be used for food as were in good condition. No creature that was torn, that had died of itself, or from which the blood had not been carefully drained, could be used as food.

MH, p.313, "Flesh as Food" — 1905
Those who eat flesh are but eating grains and vegetables at second hand; for the animal receives from these things the nutrition that produces growth. The life that was in the grains and vegetables passes into the eater. We receive it by eating the flesh of the animal. How much better to get it direct, by eating the food that God provided for our use!

Flesh was never the best food; but its use is now doubly objectionable, since disease in animals is so rapidly increasing.

T Vol.2, p.62, "Flesh Meats and Stimulants" — 1868
It is impossible for those who make free use of flesh meats to have an unclouded brain and an active intellect.

MH, p.316, "Flesh as Food" — 1905
It is a mistake to suppose that muscular strength depends on the use of animal food. The needs of the system can be better supplied, and more vigorous health can be enjoyed, without its use. The grains, with fruits, nuts, and vegetables, contain all the nutritive properties necessary to make good blood. These elements are not so well or so fully supplied by a flesh diet. Had the use of flesh been essential to health and strength, animal food would have been included in the diet appointed man in the beginning.

R & H Vol.9, "Faithfulness in Health Reform (Concluded)" — 03-03-1910
We do not mark out any precise line to be followed in diet; but we do say that in countries where there are fruits, grains, and nuts in abundance, flesh meat is not the right food for God's people. I have been instructed that flesh meat has a tendency to animalize the nature, to rob men and women of that love and sympathy which they should feel for every one, and to give the lower passions control over the higher powers of the being. If meat eating was ever healthful, it is not safe now. Cancers, tumors, and pulmonary diseases are largely caused by meat eating.

CTBH, p.48, "Relation of Diet to Health and Morals" — 1890
It is not the chief end of man to gratify his appetite. There are physical wants to be supplied; but because of this is it necessary that man shall be controlled by appetite? Will the people who are seeking to become holy, pure, refined, that they may be introduced into the society of heavenly angels, continue to take the life of God's creatures, and enjoy their flesh as a luxury? From what the Lord has shown me, this order of things will be changed, and God's peculiar people will exercise temperance in all things.

HL, p.97, "Flesh Foods" — 1897
Let no meat be found at our restaurants or dining tents, but let its place be supplied with fruits, grains, and vegetables. We must practice what we preach. When sitting at a table where meat is provided, we should not make a raid on those who use it, but should let it alone ourselves; and when asked the reason for doing this, we should kindly explain why we do not use it.

HL, p.105, "Flesh Foods" — 1897
Pulmonary diseases, cancers, and tumors are startlingly common among animals. It is true that the inspectors reject many cattle that are diseased, but many are passed on to the market that ought to have been refused.... Thus unwholesome flesh has gone on the market for human consumption. 

MH, p.313,314 "Flesh as Food" — 1905
Those who use flesh foods little know what they are eating. Often if they could see the animals when living and know the quality of the meat they eat, they would turn from it with loathing. People are continually eating flesh that is filled with tuberculosis and cancerous germs. Tuberculosis, cancer, and other fatal diseases are thus communicated....

Often animals are taken to market and sold for food, when they are so diseased that their owners fear to keep them longer. And some of the processes of fattening them for market produce disease. Shut away from the light and pure air, breathing the atmosphere of filthy stables, perhaps fattening on decaying food, the entire body soon becomes contaminated with foul matter.

Animals are often transported long distances and subjected to great suffering in reaching a market. Taken from the green pastures and travelling for weary miles over the hot, dusty roads, or crowded into filthy cars, feverish and exhausted, often for many hours deprived of food and water, the poor creatures are driven to their death, that human beings may feast on the carcasses.

SG4, p.147, "Health" — 1864
Many die of disease caused wholly by meat eating; yet the world does not seem to be the wiser. Animals are frequently killed that have been driven quite a distance for the slaughter. Their blood has become heated. They are full of flesh, and have been deprived of healthy exercise, and when they have to travel far, they become surfeited and exhausted, and in that condition are killed for market. Their blood is highly inflamed, and those who eat of their meat, eat poison. Some are not immediately affected, while others are attacked with severe pain, and die from fever, cholera, or some unknown disease. Very many animals are sold for the city market known to be diseased by those who have sold them, and those who buy them are not always ignorant of the matter. Especially in larger cities this is practiced to a great extent, and meat eaters know not that they are eating diseased animals.

Some animals that are brought to the slaughter seem to realize by instinct what is to take place, and they become furious, and literally mad. They are killed while in that state, and their flesh prepared for market. Their meat is poison, and has produced, in those who have eaten it, cramps, convulsions, apoplexy, and sudden death. Yet the cause of all this suffering is not attributed to the meat. Some animals are inhumanly treated while being brought to the slaughter. They are literally tortured, and after they have endured many hours of extreme suffering, are butchered. Swine have been prepared for market even while the plague was upon them, and their poisonous flesh has spread contagious diseases, and great mortality has followed.

MH, p.316, "Flesh as Food" — 1905
When the use of flesh food is discontinued, there is often a sense of weakness, a lack of vigor. Many urge this as evidence that flesh food is essential; but it is because foods of this class are stimulating, because they fever the blood and excite the nerves, that they are so missed. Some will find it as difficult to leave off flesh eating as it is for the drunkard to give up his dram; but they will be the better for the change.

CTBH, p.117, "Our Present Work" — 1890
Where plenty of good milk and fruit can be obtained there is rarely any excuse for eating animal food; it is not necessary to take the life of any of God's creatures to supply our ordinary needs. In certain cases of illness or exhaustion it may be thought best to use some meat, but great care should be taken to secure the flesh of healthy animals. It has come to be a very serious question whether it is safe to use flesh food at all in this age of the world. It would be better never to eat meat than to use the flesh of animals that are not healthy. When I could not obtain the food I needed, I have sometimes eaten a little meat; but I am becoming more and more afraid of it.

T Vol.9, p.156-160, "The Health Work" — 1909
If we could be benefited by indulging the desire for flesh foods, I would not make this appeal to you; but I know we cannot. Flesh foods are injurious to the physical well-being, and we should learn to do without them. Those who are in a position where it is possible to secure a vegetarian diet, but who choose to follow their own preferences in this matter, eating and drinking as they please, will gradually grow careless of the instruction the Lord has given regarding other phases of the present truth, and will lose their perception of what is truth; they will surely reap as they have sown.

I have been instructed that the students in our schools are not to be served with flesh foods or with food preparations that are known to be unhealthful. Nothing that will serve to encourage a desire for stimulants should be placed on the tables. I appeal to old and young and to middle-aged. Deny your appetite of those things that are doing you injury. Serve the Lord by sacrifice.

Let the children have an intelligent part in this work. We are all members of the Lord's family, and the Lord would have His children, young and old, determine to deny appetite, and to save the means needed for the building of meetinghouses and the support of missionaries.

I am instructed to say to parents: Place yourselves, soul and spirit, on the Lord's side of this question. We need ever to bear in mind that in these days of probation we are on trial before the Lord of the universe. Will you not give up indulgences that are doing you injury? Words of profession are cheap; let your acts of self-denial testify that you will be obedient to the demands that God makes of His peculiar people. Then put into the treasury a portion of the means you save by your acts of self-denial, and there will be that with which to carry on the work of God....

We are not to make the use of flesh food a test of fellowship, but we should consider the influence that professed believers who use flesh foods have over others. As God's messengers, shall we not say to the people, "Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God'? 1 Cor. 10:31. Shall we not bear a decided testimony against the indulgence of perverted appetite? Will any who are ministers of the gospel, proclaiming the most solemn truth ever given to mortals, set an example in returning to the fleshpots of Egypt? Will those who are supported by the tithe from God's storehouse permit themselves by self-indulgence to poison the life-giving current flowing through their veins? Will they disregard the light and warnings that God has given them? The health of the body is to be regarded as essential for growth in grace and the acquirement of an even temper. If the stomach is not properly cared for, the formation of an upright, moral character will be hindered. The brain and nerves are in sympathy with the stomach. Erroneous eating and drinking result in erroneous thinking and acting.

All are now being tested and proved. We have been baptized into Christ, and if we will act our part by separating from everything that would drag us down and make us what we ought not to be, there will be given us strength to grow up into Christ, who is our living head, and we shall see the salvation of God.

T Vol.2, p.64, "Flesh Meats and Stimulants" — 1868
The intellectual, the moral, and the physical powers are depreciated by the habitual use of flesh meats. Meat eating deranges the system, beclouds the intellect, and blunts the moral sensibilities. We say to you, dear brother and sister, your safest course is to let meat alone.

♥A world-wide survey of the relationship of diet and cancer again revealed an association between a diet high in total calories, meat, milk, eggs, animal proteins, and fats and oils and the risk of breast, prostate, colon and lung cancer. (Anticancer Research 10:1043-1050, 1990) 

♥A study of 14,500 Norwegian women revealed a positive association between the use of meat and breast cancer. Women who ate meat five or more times per week had a breast cancer incidence 80 percent higher than those who ate meat only twice a week. (International Journal of Cancer 46:12-15, 1990) 

♥Children whose mothers consumed cured or broiled meat during their pregnancy are at greater risk of the later development of one of several types of cancer. Childhood brain tumors were more common in children whose mothers had consumed one or more hot dogs per week during the pregnancy.

Children who consume hamburgers once or more each week are at increased risk of acute lymphocytic leukemia; hot dog consumption by the child also increases the risk of brain tumors. Earlier studies have shown a relationship between nitrite and nitrosamine intake and cancer, and it is felt that these substances are the cause of the increased risk. (Cancer Causes and Control 5:141-148, 1994) 

♥People who ate the most animal-based foods got the most chronic disease. Even relatively small intakes of animal-based food were associated with adverse effects. People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease.

Heart disease, diabetes and obesity can be reversed by a healthy diet. Other research shows that various cancers, autoimmune diseases, bone health, kidney health, vision and brain disorders in old age (like cognitive dysfunction and Alzheimer’s) are convincingly influenced by diet. Most importantly, the diet that has time and again been shown to reverse and/or prevent these diseases is the same whole foods, plant-based diet that I had found to promote optimal health in my laboratory research and in the China Study. The findings are consistent. (The China Study, T. Colin Campbell, 2005)

Spices and Pickles

R & H Vol.6, "The Duty of Parents to Children" — 06-27-1899
The souls as well as the bodies of the youth are affected by the habits of eating and drinking. Wrong habits render the youth less susceptible to Bible instruction. God calls upon parents to guard their children against the indulgence of appetite, and especially against the use of stimulants and narcotics. The tables of Christian parents should never be loaded down with food containing condiments and spices. They are to study to preserve the stomach from any abuse. Fathers and mothers may do much in giving right characters to their children by controlling their own appetites and passions. Fathers who use tobacco and liquor poison their blood, and transmit to their children their own vitiated habits intensified. They give them as a legacy feeble moral powers. Thus the sins of parents are perpetuated in their offspring. In the day of final account, what a weight of crime will be charged to parents who have neglected their duty to themselves and their children.

T Vol.2, p. 383, "Extremes in Health Reform" — 1868
The blood making organs cannot convert spices, mince pies, pickles, and diseased flesh meats into good blood. And if so much food is taken into the stomach that the digestive organs are compelled to overwork in order to dispose of it and to free the system from irritating substances, the mother does injustice to herself and lays the foundation of disease in her offspring. If she chooses to eat as she pleases, and what she may fancy, irrespective of consequences, she will bear the penalty, but not alone. Her innocent child must suffer because of her indiscretion.

ST Vol.4, "Your Reasonable Service" — 02-17-1888
I had used pepper and mustard in my diet; but these should not be put into the human stomach. The delicate membrane becomes inflamed, the healthy tone of the stomach is lowered, and the appetite is perverted, the taste loses its discernment, and the delicious flavors of grains, vegetables, and fruits become insipid and unpalatable.

MH, p.325, "Stimulants and Narcotics" — 1905
Under the head of stimulants and narcotics is classed a great variety of articles that, altogether, used as food or drink irritate the stomach, poison the blood, and excite the nerves. Their use is a positive evil. Men seek the excitement of stimulants, because, for the time, the results are agreeable. But there is always a reaction. The use of unnatural stimulants always tends to excess, and it is an active agent in promoting physical degeneration and decay.

In this fast age, the less exciting the food, the better. Condiments are injurious in their nature. Mustard, pepper, spices, pickles, and other things of a like character, irritate the stomach and make the blood feverish and impure. The inflamed condition of the drunkard's stomach is often pictured as illustrating the effect of alcoholic liquors. A similarly inflamed condition is produced by the use of irritating condiments. Soon ordinary food does not satisfy the appetite. The system feels a want, a craving, for something more stimulating.

R & H Vol.2, "Notes of Travel" — 11-6-1883
Our tables should bear only the most wholesome food, free from every irritating substance. The appetite for liquor is encouraged by the preparation of food with condiments and spices. These cause a feverish state of the system, and drink is demanded to allay the irritation. On my frequent journeys across the continent, I do not patronize restaurants, dining cars, or hotels, for the simple reason that I cannot eat the food there provided. The dishes are highly seasoned with salt and pepper, creating an almost intolerable thirst. During my last trip, the conductor of the sleeping car kindly brought me a plate of rich vegetable soup. I tasted the apparently inviting dish, but found it so highly seasoned that I dared not eat it. The salt and pepper made my mouth smart, and I well knew that they would irritate and inflame the delicate coating of the stomach. I passed the tempting dish to another; for I dared not place such an abuse upon my digestive organs.

Such is the food that is commonly served up on fashionable tables, and given to the children. Its effect is to cause nervousness, and to create thirst which water does not quench. There is a craving for something stronger, and thus very many are led to the use of beer and wine. In this way is formed the appetite for strong drink. Every mother should carefully guard her table, and allow nothing to come upon it which will have the slightest tendency to lay the foundation of intemperate habits. Food should be prepared in as simple a manner as possible, free from condiments and spices, and even from an undue amount of salt.

♥The use of alcohol, tobacco, pork, smoked meats, and spices increase the risk of esophageal cancer according to a report from Yugoslavia. (Anticancer Research 10(5B)1459, September-October 1990) 

♥A physician reported that he suffered depression, inability to concentrate and a sensation of being "disconnected." Sometimes he felt he had things crawling under his skin. He suffered bloating, gas, and diarrhea. His physicians were unable to find the cause of his problem. He began reviewing his daily intake and realized that he had been taking in large amounts of cinnamon in his breakfast cereal. His symptoms improved when he discontinued the cereal. Cinnamon oil is known to produce depression of the central nervous system, gastrointestinal symptoms including cramps, diarrhea, vomiting, nausea, and rectal burning. (Cortlandt Forum, February 1992, page 149) 

♥Many manufacturers of commercial baby foods add glutamate to their foods. A study of laboratory animals revealed that newborn mice given monosodium glutamate developed necrosis (death) of some parts of the brain. As these animals matured the adults showed increased levels of female sterility, obesity, and retarded skeletal development. There were also abnormalities of the endocrine system. (Science 164:719-721, 1969) 

♥Monosodium glutamate (MSG) may cause headaches in sensitive individuals. Many who read food labels are unaware that MSG may be listed as "flavoring," "natural flavoring," or "hydrolyzed vegetable protein." Hydrolyzed vegetable protein may be 10-30 percent MSG. (Headache 31:107-110, 1991) 

♥Red and black pepper both increase transit time, the amount of time it takes for food to pass through the digestive system and exit the body. This may be important to those who suffer gastrointestinal symptoms. (Journal of American College of Nutrition 11(2)228-231, 1992)

♥A study from Mexico City revealed that chili pepper use increases the risk of gastric cancer. Heavy eaters of hot chili peppers were 17 times more likely than non-users to suffer stomach cancer, while medium users were four times more likely. (American Journal of Epidemiology 139(3)263-71, 1993) 

Prohibited Foods

Meat with Blood or Fat

(Leviticus 3:17)  It shall be a perpetual statute for your generations throughout all your dwellings, that ye eat neither fat nor blood.

TFC Vol.15, p.50, "Epistle Number Four" — 1868
You have repeatedly said in defense of your indulgence of meat-eating, "However injurions it may be to others, it does not injure me, for I have used it all my life." But you know not how well you might have been if you had abstained from the use of flesh-meats. You are far from being a family free from disease. You have used the fat of animals which God in his word expressly forbids, and "It shall be a perpetual statute for your generations throughout all your dwellings, that ye eat neither fat nor blood. Moreover ye shall eat no manner of blood, whether it be of fowl or of beast, in any of your dwellings. Whatsoever soul it be that eateth any manner of blood, even that soul shall be cut off from his people."

HL, P.67, "Causes of Disease" — 1897
The meat is served reeking with fat, because it suits the perverted taste. Both the blood and the fat of animals is consumed as a luxury. But the Lord has given special directions that these should not be eaten. Why?—Because their use would make a diseased current of blood in the human system. Disregard of the Lord's special directions has brought a variety of difficulties and diseases upon human beings.... If they introduce into their system that which cannot make good flesh and blood, they must endure the results of the disregard of God's word.

T Vol.2, p.63, "Flesh Meats and Stimulants" — 1868
Food should be prepared with simplicity, yet with a nicety which will invite the appetite. You should keep grease out of your food. It defiles any preparation of food you may make.

Unclean Animals

MH, p.313, "Flesh as Food" — 1905
The tissues of the swine swarm with parasites. Of the swine, God said, "It is unclean unto you; ye shall not eat of their flesh, nor touch their dead carcass." This command was given because swine's flesh is unfit for food. Swine are scavengers, and this is the only use they were intended to serve. Never, under any circumstances, was their flesh to be eaten by human beings.

H to L, p.7, "Chapter 1" — 1865
Pork, although one of the most common articles of diet, is one of the most injurious. God did not prohibit the Hebrews from eating swine's flesh merely to show His authority, but because it was not a proper article of food for man. It would fill the system with scrofula, and especially in that warm climate produced leprosy, and disease of various kinds. Its influence upon the system in that climate was far more injurious than in a colder climate. But God never designed the swine to be eaten under any circumstances. The heathen used pork as an article of food, and American people have used pork freely as an important article of diet. Swine's flesh would not be palatable to the taste in its natural state. It is made agreeable to the appetite by high seasoning, which makes a very bad thing worse. Swine's flesh above all other flesh meats, produces a bad state of the blood. Those who eat freely of pork can but be diseased. Those who have much outdoor exercise do not realize the bad effects of pork eating, as those do whose life is mostly indoors, and whose habits are sedentary, and whose labor is mental.

But it is not the physical health alone which is injured by pork eating. The mind is affected, and the finer sensibilities are blunted by the use of this gross article of food. It is impossible for the flesh of any living creatures to be healthy when filth is their natural element, and when they will feed upon every detestable thing. The flesh of swine is composed of what they eat. If human beings eat their flesh, their blood and their flesh will be corrupted by impurities conveyed to them through the swine.

The eating of pork has produced scrofula, leprosy, and cancerous humours. Pork eating is still causing the most intense suffering to the human race. Depraved appetites crave those things which are the most injurious to health. The curse, which has rested heavily upon the earth, and has been felt by the whole race of mankind, has also been felt by the animals. The beasts have degenerated in size, and length of years. They have been made to suffer more than they otherwise would, by the wrong habits of man.

MH, p.311, "Flesh as Food" — 1905
Upon their settlement in Canaan, the Israelites were permitted the use of animal food, but under careful restrictions which tended to lessen the evil results. The use of swine's flesh was prohibited, as also of other animals and of birds and fish whose flesh was pronounced unclean. Of the meats permitted, the eating of the fat and the blood was strictly forbidden.

Drinks

Water

(Ezekiel 4:11)  Thou shalt drink also water by measure, the sixth part of an hin: from time to time shalt thou drink.

MH, p.237, "The Use of Remedies" — 1905
In health and in sickness, pure water is one of Heaven's choicest blessings. Its proper use promotes health. It is the beverage which God provided to quench the thirst of animals and man. Drunk freely, it helps to supply the necessities of the system, and assists nature to resist disease.

HL, p.187, "The Heart and Blood" — 1897
Pure water to drink and fresh air to breathe invigorate the vital organs, purify the blood, and help nature in her task of overcoming the bad conditions of the system.

HL, p.85, "Diet" — 1897
If you feel that you must eat at night, take a drink of cold water, and in the morning you will feel much better for not having eaten.

Juice & Fermented Drinks

(John 2:7-10)  Jesus saith unto them, Fill the waterpots with water. And they filled them up to the brim. And he saith unto them, Draw out now, and bear unto the governor of the feast. And they bare it. When the ruler of the feast had tasted the water that was made wine, and knew not whence it was: (but the servants which drew the water knew;) the governor of the feast called the bridegroom, And saith unto him, Every man at the beginning doth set forth good wine; and when men have well drunk, then that which is worse: but thou hast kept the good wine until now.

HR, "A Lesson for the Times" — 07-01-1878
The Bible nowhere teaches the use of intoxicating wine, either as a beverage or as a symbol of the blood of Christ. We appeal to the natural reason whether the blood of Christ is better represented by the pure juice of the grape in its natural state, or after it has been converted into a fermented and intoxicating wine. We maintain that the former is the only symbol properly representing the sacred blood of Christ, and a symbol established by himself; and we urge that the latter should never be placed upon the Lord's table....

He who appeared to the wife of Manoah, and told her she should bear a son, and described his character for strength, and charged her to drink no wine or strong drink, for the child should be a Nazarite from his birth; He who appeared to Zacharias, and gave him directions regarding the unborn John, charging him that the child should drink no wine or strong drink, was not one who would make intoxicating wine and give it to the people upon a wedding occasion. The wine which Christ manufactured from water by a miracle of his power, was the pure juice of the grape. And the object of the Saviour, in this miracle, was to bring the perverted taste of the governor of the feast to a healthy condition, by inducing him to acknowledge that this wine was superior in quality to any he had before tasted.

T Vol.5, p.354-361, "The Manufacture of Wine and Cider" — 1885
We are living in an age of intemperance, and catering to the appetite of the cider bibber is an offense against God. With others, you have engaged in this work because you have not followed the light. Had you stood in the light, you would not, you could not, have done this. Every one of you who has acted a part in this work will come under the condemnation of God, unless you make an entire change in your business. You need to be in earnest. You need to commence the work at once to clear your souls from condemnation....

After you had taken a decided stand in opposition to active participation in the work of the temperance societies, you might still have retained an influence over others for good, had you acted conscientiously in accordance with the holy faith which you profess, but by engaging in the manufacture of cider, you have hurt your influence very much; and what is worse, you have brought reproach upon the truth, and your own souls have been injured. You have been building up a barrier between yourselves and the temperance cause. Your course led unbelievers to question your principles. You are not making straight paths for your feet; and the lame are halting and stumbling over you to perdition.

I cannot see how, in the light of the law of God, Christians can conscientiously engage in the raising of hops or in the manufacture of wine or cider for the market. All these articles may be put to a good use, and prove a blessing; or they may be put to a wrong use, and prove a temptation and a curse. Cider and wine may be canned when fresh, and kept sweet a long time; and if used in an unfermented state, they will not dethrone reason....

Cider drinking leads to the use of stronger drinks. The stomach loses its natural vigor, and something stronger is needed to arouse it to action....

Many, as they read this, will laugh at the warning of danger. They will say: "Surely the little wine or cider that I use cannot hurt me." Satan has marked such as his prey; he leads them on step by step, and they perceive it not until the chains of habit and appetite are too strong to be broken. We see the power that appetite for strong drink has over men; we see how many of all professions and of heavy responsibilities, men of exalted station, of eminent talents, of great attainments, of fine feeling, of strong nerves, and of good reasoning powers, sacrifice everything for the indulgence of appetite, until they are reduced to the level of the brutes; and in very many cases their downward course commenced with the use of wine or cider....

The world's Redeemer, who knows well the state of society in the last days, represents eating and drinking as the sins that condemn this age. He tells us that as it was in the days of Noah, so shall it be when the Son of man is revealed. "They were eating and drinking, marrying and giving in marriage, until the day that Noah entered into the ark, and knew not until the Flood came, and took them all away." Just such a state of things will exist in the last days, and those who believe these warnings will use the utmost caution not to take a course that will bring them under condemnation.

Brethren, let us look at this matter in the light of the Scriptures, and exert a decided influence on the side of temperance in all things. Apples and grapes are God's gifts; they may be put to excellent use as healthful articles of food, or they may be abused by being put to a wrong use. Already God is blighting the grapevine and the apple crop because of men's sinful practices. We stand before the world as reformers; let us give no occasion for infidels or unbelievers to reproach our faith. Said Christ, "Ye are the salt of the earth," "the light of the world." Let us show that our hearts and consciences are under the transforming influence of divine grace, and that our lives are governed by the pure principles of the law of God, even though these principles may require the sacrifice of temporal interests.

R & H Vol.2, "May Christians Manufacture Wine and Cider?" — 03-25-1884
I have a few acres of land that, when I purchased it, was set out to wine grapes; but I will not sell one pound of these grapes to any winery. The money I should get for them would increase my income; but rather than aid the cause of intemperance by allowing them to be converted into wine, I would let them decay upon the vines.

ST Vol.4, "Your Reasonable Service" — 02-17-1888
I see that in this country wine and beer, as well as tea and coffee, are placed upon your tables. Could you realize the injurious effects of these things, you would banish them from your board. Luxurious living and the use of wine and beer corrupt the blood, inflame the passions, produce disease, and hasten you to your graves. The faculties are benumbed. The moral perception is blunted, and the mind becomes incapable of distinguishing between right and wrong; the animal passions are strengthened, and gain supremacy over the intellectual and spiritual nature.

HL, p.116, "Stimulants" — 1897
(They) perhaps send for ale, which stimulates for the time, but as soon as the influence of the ale is gone, they sink as much lower, and a continual use of the ale keeps them stimulated and overexcited. They think that the ale was of so much benefit to them that they must continue its use. After a while it loses its influence; then they use a stronger beverage, until they give themselves up to every excess, and man formed in the image of his Maker degrades himself lower than the beasts. It required time to benumb the sensibilities of the mind. It was done gradually, but surely.

♥Consuming large quantities of cola-flavored drinks may lead to the development of kidney stones in susceptible individuals. A study from the Department of Urology, University of Rochester Medical Center, in Rochester, New York, observed that cola intake changed the constitution of the urine. (Urology 34(4)331-333, April 1992) 

♥A study of the fluid consumption of a group of children who were seen by physicians for such health problems as poor appetite, poor weight gain, loose stools and behavior disorders, revealed that these children consumed large amounts of soft drinks or fruit drinks, and very little plain water. Reducing consumption of the commercial drinks and increasing water consumption produced symptomatic improvement in the children. (Archives of Disease in Childhood 72:141-143, 1995; Archives of Disease in Childhood 72:137-140, 1995) 

Tea & Coffee

R & H Vol.7, "Importance of Health and Temperance Publications" — 06-23-1903
Teaching Health Principles by Example.—In his association with those whom he meets, the canvasser can do much to show the value of healthful living. Instead of staying at a hotel, he should, if possible, obtain lodging with a private family. As he sits at the table with the family, let him practice the instruction given in the health works he is selling, holding up the banner of strict temperance. As opportunity is offered, let him speak of the value of a healthful diet. He should never be ashamed to say, "No, thank you; I do not eat meat." If tea is offered, let him refuse it, explaining that it is harmful, that though for a time stimulating, the stimulating effect passes off, and a corresponding depression is left. Let him explain the injurious effect of intoxicating drinks, and of tobacco, tea, and coffee, on the digestive organs and the brain.

CTBH, p.153, "Fragments" — 1890
Some think they cannot reform, that it would ruin their health to leave off the use of tea, tobacco, and flesh-meats. This is a suggestion of Satan. These hurtful stimulants will surely undermine the constitution, and prepare the system for acute disease; for they impair nature's delicate machinery, and batter down the fortifications she has erected against disease and premature decay.

R & H Vol.3, "The Path of Progress" — 02-21-1888
The stimulating diet and drink of this day are not conducive to the best state of health. Tea, coffee, and tobacco are all stimulating, and contain poisons. They are not only unnecessary, but harmful, and should be discarded if we would add to knowledge, temperance.

TFC Vol.15, p.53, "Epistle Number Four" — 1868
Tea is poisonous to the system. Christians should let it alone. The influence of coffee is in a degree the same as tea. The effect upon the system is still worse. Its influence is exciting, and just to that extent that it elevates above par, it will exhaust and bring prostration below par. Tea and coffee drinkers carry the marks upon their countenances. The skin becomes sallow and assumes a lifeless appearance. The glow of health is not seen upon the countenance.

MH, p.321, "Extremes in Diet" — 1905
Crackers—the English biscuit—or zwieback, and fruit, or cereal coffee, are the foods best suited for the evening meal.

CTBH, p.34-36, "Effects of Stimulants" — 1890
Tea, coffee, and tobacco, as well as alcoholic drinks, are different degrees in the scale of artificial stimulants.

The effect of tea and coffee, as heretofore shown, tends in the same direction as that of wine and cider, liquor and tobacco....

Coffee is a hurtful indulgence. It temporarily excites the mind to unwonted action, but the aftereffect is exhaustion, prostration, paralysis of the mental, moral, and physical powers. The mind becomes enervated, and unless through determined effort the habit is overcome, the activity of the brain is permanently lessened. 

All these nerve irritants are wearing away the life forces, and the restlessness caused by shattered nerves, the impatience, the mental feebleness, become a warring element, antagonizing to spiritual progress. Then should not those who advocate temperance and reform be awake to counteract the evils of these injurious drinks? In some cases it is as difficult to break up the tea-and-coffee habit as it is for the inebriate to discontinue the use of liquor. The money expended for tea and coffee is worse than wasted. They do the user only harm, and that continually. Those who use tea, coffee, opium, and alcohol, may sometimes live to an old age, but this fact is no argument in favor of the use of these stimulants. What these persons might have accomplished, but failed to do because of their intemperate habits, the great day of God alone will reveal.

Those who resort to tea and coffee for stimulation to labor, will feel the evil effects of this course in trembling nerves and lack of self-control. Tired nerves need rest and quiet. Nature needs time to recuperate her exhausted energies. But if her forces are goaded on by use of stimulants, there is, whenever this process is repeated, a lessening of real force. For a time more may be accomplished under the unnatural stimulus, but gradually it becomes more difficult to rouse the energies to the desired point, and at last exhausted nature can no longer respond.

The habit of drinking tea and coffee is a greater evil than is often suspected. Many who have accustomed themselves to the use of stimulating drinks, suffer from headache and nervous prostration, and lose much time on account of sickness. They imagine they cannot live without the stimulus, and are ignorant of its effect upon health. What makes it the more dangerous is, that its evil effects are so often attributed to other causes.

Through the use of stimulants, the whole system suffers. The nerves are unbalanced, the liver is morbid in its action, the quality and circulation of the blood are affected, and the skin becomes inactive and sallow. The mind, too, is injured. The immediate influence of these stimulants is to excite the brain to undue activity, only to leave it weaker and less capable of exertion. The aftereffect is prostration, not only mental and physical, but moral. As a result we see nervous men and women, of unsound judgment and unbalanced mind. They often manifest a hasty, impatient, accusing spirit, viewing the faults of others as through a magnifying glass, and utterly unable to discern their own defects.

MH, p.326,327, "Stimulants and Narcotics" — 1905
Tea acts as a stimulant, and, to a certain extent, produces intoxication. The action of coffee and many other popular drinks is similar. The first effect is exhilarating. The nerves of the stomach are excited; these convey irritation to the brain, and this in turn is aroused to impart increased action to the heart, and short-lived energy to the entire system. Fatigue is forgotten, the strength seems to be increased. The intellect is aroused, the imagination becomes more vivid.

Because of these results, many suppose that their tea or coffee is doing them great good. But this is a mistake. Tea and coffee do not nourish the system. Their effect is produced before there has been time for digestion and assimilation, and what seems to be strength is only nervous excitement. When the influence of the stimulant is gone, the unnatural force abates, and the result is a corresponding degree of languor and debility.

The continued use of these nerve irritants is followed by headache, wakefulness, palpitation of the heart, indigestion, trembling, and many other evils, for they wear away the life forces. Tired nerves need rest and quiet instead of stimulation and overwork. Nature needs time to recuperate her exhausted energies. When her forces are goaded on by the use of stimulants, more will be accomplished for a time; but as the system becomes debilitated by their constant use, it gradually becomes more difficult to rouse the energies to the desired point. The demand for stimulants becomes more difficult to control, until the will is overborne, and there seems to be no power to deny the unnatural craving. Stronger and still stronger stimulants are called for, until exhausted nature can no longer respond.

R & H Vol.2, "Sanctification, The Life of Daniel" — 01-25-1881
Tea and coffee, as well as tobacco, have an injurious effect upon the system. Tea is intoxicating; though less in degree, its effect is the same in character as that of spirituous liquors. Coffee has a greater tendency to becloud the intellect and benumb the energies. It is not so powerful as tobacco, but is similar in its effects. The arguments brought against tobacco may also be urged against the use of tea and coffee.

Those who are in the habit of using tea, coffee, tobacco, opium, or spirituous liquors, cannot worship God when they are deprived of the accustomed indulgence. Let them, while deprived of these stimulants, engage in the worship of God, and divine grace would be powerless to animate, enliven, or spiritualise their prayers or their testimonies. These professed Christians should consider the means of their enjoyment. Is it from above, or from beneath?

TFC Vol.25, p.36, "Power of Appetite" — 1875
The only safe course is to touch not, taste not, and handle not, tea, coffee, wines, tobacco, opium, and alcoholic drinks. There is double necessity for the men of this generation to call to their aid the power of the will, strengthened by the grace of God, in order to withstand the temptations of Satan, and resist the least indulgence of perverted appetite. The present generation have less power of self-control than those who have lived several generations back. Those who have indulged the appetite for these stimulants have transmitted their depraved appetites and passions to their children, and greater moral power is required to resist the indulgence of intemperance in all its forms. The only perfectly safe course to pursue is to stand firmly on the side of temperance and not venture in the path of danger.

♥Caffeine is known to increase calcium loss and is considered a risk factor for osteoporosis, a thinning of the bones. A study from Rhode Island Hospital suggests that the use of more than two cups of coffee or four cups of tea per day increases the risk of hip fracture. (American Journal of Epidemiology 132(4)675-84, 1990) 

♥A dose of 250 mg of caffeine caused about a 30 percent decrease in blood flow in the brain according to positron emission tomography (PET) studies. (Life Sciences 47:1141-1146, 1990) 

♥Caffeine and alcohol both seem to increase the risk of hip and forearm fracture in middle-age women. A six-year study of almost 85,000 women showed a positive relationship between caffeine use and hip fracture. Alcohol use was associated with elevated risk of both forearm and hip fracture.

Several studies have shown a relationship between the use of caffeine and bone loss (osteoporosis). A new study, funded by The National Institutes of Aging at the National Institutes of Health, shows that caffeine may have an important influence on bone density. Bone density decreased as caffeine intake increased. Decreased bone density may lead to osteoporosis and hip fractures. A Framingham study revealed that the intake of three or more cups of coffee per day was associated with an 85 percent increase in the risk of hip fracture. (Epidemiology 4(2)128-134, March 1993) 

♥Caffeine use may make it more difficult for a woman to become pregnant. (American Journal of Epidemiology 138(12)1082-1092, December 1993) 

♥Caffeine use during pregnancy may cause fetal growth retardation. Infants of these mothers may be low birth weight infants. (American Journal of Public Health 81(4)458-461, April 1991) 

♥Children who consume coffee or tea are at increased risk of developing Type I diabetes during childhood. (European Journal of Clinical Nutrition 48:279-285, 1994) 

♥Theobromine, theophylline and paraxanthine accumulate in the fetal brain after the mother consumes caffeine. While the adult brain has the ability to exclude these substances the fetal brain does not. Earlier reports have demonstrated the accumulation on these toxic substances in the amniotic fluid. (Developmental Brain Research 75:193-199, 1993) 

♥The offspring of rats exposed to caffeine prior to mating showed growth retardation and increased mortality, even into the second generation of rats. Examination of the testes of caffeine-exposed rats revealed marked degeneration. (Journal of Developmental Physiology 10:271-281, 1988) 

Liquor

ST Vol.6, "The Marriage in Cana of Galilee" — 09-06-1899
Fermented liquor confuses the senses and perverts the powers of the being. God is dishonored when men have not sufficient respect for themselves to practice strict temperance. Fermented wine is not a natural production. The Lord never made it, and with its production He has nothing to do. Paul advised Timothy to take a little wine for his stomach's sake and oft infirmities, but he meant the unfermented juice of the grape. He did not advise Timothy to take what the Lord had prohibited.

HR, "Appeal to Mothers" — 02-01-1880
In instructing this one mother, the Lord gave a lesson to all who should be mothers till the close of time. Had the wife of Manoah followed the prevailing customs, her system would have been weakened by violation of nature's laws, and her child would have suffered with her the penalty of transgression. The basis of a right character in the future man is made firm by habits of strict temperance in the mother prior to the birth of her child. The divine command was very explicit, prohibiting the use of the fruit of the vine. Every drop of liquor taken by the mother as a gratification of the appetite is endangering the physical, mental, and moral health of her offspring, and is a direct sin against God.

CTBH, p.30, "Effects of Stimulants" — 1890
The use of intoxicating liquor dethrones reason, and hardens the heart against every pure and holy influence. The inanimate rocks will sooner listen to the appeals of truth and justice than will that man whose sensibilities are paralyzed by intemperance.

CTBH, p.16, "Our Reasonable Service" — 1890
We meet intemperance everywhere. We see it on the cars, the steamboats, and wherever we go; and we should ask ourselves what we are doing to rescue souls from the tempter's grasp. Satan is constantly on the alert to bring the race fully under his control. His strongest hold on man is through the appetite, and this he seeks to stimulate in every possible way. All unnatural excitants are harmful, and they cultivate the desire for liquor.

R & H Vol.6, "Christian Perfection [Concluded]" — 05-01-1900
Intemperance is widespread. How much man's senses are perverted by the use of liquor and tobacco it is impossible to say. Judges, senators, lawyers, the men who frame the laws of the land, are many of them working under the stimulus of liquor. What safety is there in their management? Are the men who command the great ocean steamers, who have the control of railways, strict temperance men? Are their brains free from the influence of intoxicants? If not, the accidents occurring under their management will be charged to them by the God of heaven, whose property men and women are. Liquor drinkers are under Satan's destroying influence. He presents to them his false ideas, and no confidence can be placed in their judgment.

♥A single exposure to alcohol while in utero may lead to permanent changes in the offspring. Some of the laboratory animals tested showed substantial defects in memory during middle- and old-age. Abnormalities present in young animals became more pronounced as the animals aged. (Teratology 45(5)528-529, May 1992) 

♥Infants of fathers who consume alcohol may grow more slowly than normal. Women who may become pregnant have been urged to avoid the use of alcohol, but now we see that the father's alcohol use may also impact the baby. (American Journal of Obstetrics and Gynecology 168(1 Pt. 2)307, January 1993) 

Substances

Tobacco

R & H Vol.2, "Sanctification, The Life of Daniel" — 01-25-1881
If James had seen his brethren using tobacco, he would have denounced the practice as "earthly, sensual, and devilish." As I have seen men who claimed to enjoy the blessing of entire sanctification, while they were slaves to tobacco, spitting and defiling everything around them, I have thought, How would Heaven appear with tobacco users in it? The lips that were taking the precious name of Christ were defiled by tobacco spittle, the breath was polluted with the stench, and even the linen was defiled; the soul that loved this uncleanness and enjoyed this poisonous atmosphere must also be defiled. The sign was hung upon the outside, testifying of what was within.

Men professing godliness offer their bodies upon Satan's altar, and burn the incense of tobacco to his Satanic majesty. Does this statement seem severe? The offering must be presented to some deity. As God is pure and holy, and will accept nothing defiling its character, he refuses this expensive, filthy, and unholy sacrifice; therefore we conclude that Satan is the one who claims the honor.

CTBH, p.17, "Our Reasonable Service" — 1890
Tobacco weakens the brain, and paralyzes its fine sensibilities. Its use excites a thirst for strong drink, and in very many cases lays the foundation for the liquor habit.

The use of tobacco is an inconvenient, expensive, uncleanly habit. The teachings of Christ, pointing to purity, self-denial, and temperance, all rebuke this defiling practice. When we think of the long fast that Jesus endured in the wilderness of temptation in order to break the power of appetite over man, we marvel that those who profess to be his followers can indulge in this habit. Is it for the glory of God for men to enfeeble the physical powers, confuse the brain, and yield the will to this narcotic poison?

SG3, p.116, "Jacob and Esau" — 1864
Even professed Christians will use tea, coffee, snuff, tobacco and spirits, all of which benumb the finer sensibilities of the soul. If you tell them they cannot have Heaven, and these hurtful indulgences, and that they should deny their appetites, and cleanse themselves from all filthiness of the flesh, and the spirit, perfecting holiness in the fear of the Lord, they are offended, look sorrowful, and conclude that if the way is so strait that they cannot indulge in their gross appetites, they will not walk any longer in it.

Especially will the corrupt passions control the mind of those who value heaven of so little worth. Health will be sacrificed, the mental faculties enfeebled, and heaven will be sold for these pleasures, as Esau sold his birthright.

MH, p.327, "Stimulants and Narcotics" — 1905
Tobacco is a slow, insidious, but most malignant poison. In whatever form it is used, it tells upon the constitution; it is all the more dangerous because its effects are slow and at first hardly perceptible. It excites and then paralyzes the nerves. It weakens and clouds the brain. Often it affects the nerves in a more powerful manner than does intoxicating drink. It is more subtle, and its effects are difficult to eradicate from the system. 

TFC Vol.25, p.171, "Christian Temperance" — 1875
What power can the tobacco devotee have to correct the progress of intemperance? There must be a revolution in our world upon the subject of tobacco before the ax is laid at the root of the tree. And still we press the subject closer. Tea and coffee are fostering the appetite which is developing for stronger stimulus, as tobacco and liquor.

GH, "Bible Temperance" — 11-01-1897
No man can be truly a minister of righteousness, and yet be under the inspiration of sensual appetites. He cannot indulge the habit of using tobacco, and yet win souls to the platform of true temperance. The cloud of smoke coming from his lips has no salutary effect upon a liquor drinker. The gospel sermon must come from lips undefiled by tobacco smoke. With pure, clean lips, God's servants must tell the triumphs of the cross. The practice of using liquor, tobacco, tea, and coffee must be overcome by the converting power of God. There shall nothing enter into the kingdom of God that defiles.

♥Children whose mothers smoke are more likely to develop asthma than those children whose mothers do not smoke. Passive smoke exposure doubles the risk of childhood asthma. (Pediatrics 85:505, April 1990) 

♥A study from Madrid, Spain indicates that the use of tobacco and caffeine increase the risk of spontaneous abortion or miscarriage. (European Journal of Epidemiology 10:665-668, 1994) 

♥If you are trying to stop smoking you should also eliminate the use of coffee according to a study from the Division of Clinical Pharmacology and Experimental Therapeutics at San Francisco General Hospital Medical Center. A number of previous studies have shown a strong correlation between the two habits. (Pharmacology, Biochemistry and Behavior 34:565-570, 1989) 

♥Each year, there are 11 million cases of cancer worldwide, and 6 million of those occur in low- or middle-income nations. Some 4 million people die from cancer in these countries each year — 1 million more than die of AIDS.

"Low- and middle-income countries have many unique but also surmountable challenges when it comes to fighting cancer," said Elmer Huerta, MD, president-elect of the American Cancer Society and a native of Peru. "Their risks are increasing due to aging populations, increased tobacco usage, aggressive tobacco industry marketing, lack of basic health information, and the unfortunate behaviors often accompanying rapid economic development — unhealthy Western lifestyle habits, including poor diet and inadequate exercise." ("Cancer Control Opportunities in Low and Middle-Income Countries", 2007/02/01)

♥87% of lung cancer deaths can be attributed to tobacco use. (Cancer Facts and Figures 2007) 

♥Besides lung cancer, tobacco use also causes increased risk for cancer of the mouth, nasal cavities, larynx, pharynx, esophagus, stomach, liver, pancreas, kidney, bladder, uterine cervix, and myeloid leukemia. (Cancer Prevention and Early Detection 2005) 

♥In the United States, tobacco use is responsible for nearly 1 in 5 deaths or an estimated 440,000 deaths per year during 1995-1999. (MMWR, Center for Disease Control, 2002: 51:300-303) 

Drugs

GCDB, p.181, "Extracts from Testimonies" — 01-30-1893
"God's blessing will rest upon every effort made to awaken an interest in health reform; for it is needed everywhere. There must be a revival in regard to this matter; for God purposes to accomplish much through this agency. Present temperance, with all its advantages in reference to health. Educate people in regard to the laws of life, so that they may know how to preserve health. The efforts put forth at the present time are not meeting the mind of God. Drug medication, as it is generally practiced, is a curse. Educate away from drugs. Use them less and less, and depend more upon hygienic agencies, then nature will respond to God's physicians,— pure air, pure water, proper exercise, a clear conscience. Those who persist in the use of tea, coffee, and flesh meats will feel the need of drugs, but many might recover without one grain of medicine if they would obey the laws of health. Drugs need seldom to be used."

GCDB, p.181, "Testimony Dated Jan. 11, 1897" — 03-02-1897
Every pernicious drug placed in the human stomach, whether by prescription of physician, or by man himself doing violence to the human organism, injures the whole machinery. Every intemperate indulgence or lustful appetite is at war with natural instinct, and the healthful condition of every nerve and muscle and organ of the wonderful human machinery which through the Creator's power possesses organic life.

SG4, p.138-140, "Health" — 1864
I was shown that the innocent, modest-looking, white poppy yields a dangerous drug. Opium is a slow poison, when taken in small quantities. In large doses it produces lethargy and death. Its effects upon the nervous system are ruinous. When patients use this drug until it becomes habit, it is almost impossible to discontinue it, because they feel so prostrated and nervous without it. They are in a worse condition when deprived of it than the rum-drinker without his rum, or the tobacco-user deprived of his tobacco. The opium slave is in a pitiful condition. Unless his nervous system is continually intoxicated with the poisonous drug, he is miserable. It benumbs the sensibilities, stupefies the brain, and unfits the mind for the service of God. True Christians cannot persist in the use of this slow poison, when they know its influence upon them....

Mercury, calomel, and quinine have brought their amount of wretchedness, which the day of God alone will fully reveal. Preparations of mercury and calomel taken into the system ever retain their poisonous strength as long as there is a particle of it left in the system. These poisonous preparations have destroyed their millions, and left sufferers upon the earth to linger out a miserable existence....

The endless variety of medicines in the market, the numerous advertisements of new drugs and mixtures, all of which, as they say, do wonderful cures, kill hundreds where they benefit one. Those who are sick are not patient. They will take the various medicines, some of which are very powerful, although they know nothing of the nature of the mixtures. All the medicines they take only make their recovery more hopeless. Yet they keep dosing, and continue to grow weaker, until they die. Some will have medicine at all events. Then let them take these hurtful mixtures and the various deadly poisons upon their own responsibility. God's servants should not administer medicines which they know will leave behind injurious effects upon the system, even if they do relieve present suffering.

♥At least one earlier study has suggested that certain medications given to the mother during labor and delivery may cross the placental barrier and enter the child's system. This medication may make the child more likely to develop an addiction later on in life. A new study from Sweden supports this concept. A study comparing siblings whose mothers received certain types of drugs during labor revealed that these drug-affected children are more likely to later develop a drug addiction. Opiates, barbiturates, and nitrous oxide were particularly likely to have been used in the birth of children who later became addicted. (British Medical Journal 301:1067-70, November 10, 1990) 

How to Overcome

CTBH, p.19, "Our Reasonable Service" — 1890
Christ fought the battle upon the point of appetite, and came off victorious; and we also can conquer through strength derived from him.... I know that we cannot obtain the victory alone; and how thankful we should be that we have a living Saviour, who is ready and willing to aid us!

CTBH, p.148, "Hope for the Tempted" — 1890
Your part is to put your will on the side of Christ. When you yield your will to his, he immediately takes possession of you, and works in you to will and to do of his good pleasure. Your nature is brought under the control of his Spirit. Even your thoughts are subject to him. If you cannot control your impulses, your emotions, as you may desire, you can control the will, and thus an entire change will be wrought in your life. When you yield up your will to Christ, your life is hid with Christ in God. It is allied to the power which is above all principalities and powers. You have a strength from God that holds you fast to his strength; and a new life, even the life of faith, is possible to you.
.....

Every one of us may know that there is a power working with our efforts to overcome. Why will not men lay hold upon the help that has been provided, that they may become elevated and ennobled? Why do they degrade themselves by the indulgence of perverted appetite? Why do they not rise in the strength of Jesus, and be victorious in his name? The very feeblest prayer that we can offer, Jesus will hear. He pities the weakness of every soul. Help for every one has been laid upon Him who is mighty to save. I point you to Jesus Christ, the sinner's Saviour, who alone can give you power to overcome on every point.

ST Vol.7, "Hope for the Intemperate" — 01-30-1901
Let me say to him who is struggling to overcome, God presents before you a strong hope that you may lay hold on eternal life. Lose not your opportunity for becoming a man. When you look at yourself, and think of the strength of temptation, you say, "I can not resist." I tell you that you can resist. Tho you are weak and degraded, you may be a child of God. Tho self-indulgence has marked your path, it need not always be thus. You can resist temptation. Jesus is your Helper. In His strength you can overcome the power of appetite. Summon willpower to your aid; for unless your will is placed on the Lord's side, you can never be successful in overcoming, in trying to elevate yourself. Do not think that you can not say, I can and I will. God has pledged Himself to help you in every determined effort you make to regain your manhood. If you accept His help, you will become a bright and shining light in the world, and will at last hear the  benediction, "Well done."

CTBH, p.149, "Hope for the Tempted" — 1890
Gladly would I speak words that would aid such trembling souls to fasten their grasp by faith upon the mighty Helper, that they might develop a character upon which God will be pleased to look. Heaven may invite them, and present its choicest blessings, and they may have every facility to develop a perfect character; but all will be in vain unless they are willing to help themselves. They must put forth their own God-given powers, or they will sink lower and lower, and be of no account for good, either in time or in eternity.

T Vol.9, p.152, "The Work in the Cities" — 1909
Remember that in working with Christ as your personal Saviour lies your strength and your victory. This is the part all are to act. Christ is the way, the truth, and the life. He declares: "Without Me ye can do nothing." John 15:5. And the repentant, believing soul responds: I can do all things through Christ which strengtheneth me." Philippians 4:13. To those who do this comes the assurance: As many as received Him, to them gave He power to become the sons of God." John 1:12.

CTBH, p.22, "Our Reasonable Service" — 1890
Temptations to the indulgence of appetite possess a power which can be overcome only by the help that God can impart. But with every temptation we have the promise of God that there shall be a way of escape. Why, then, are so many overcome? It is because they do not put their trust in God. They do not avail themselves of the means provided for their safety. The excuses offered for the gratification of perverted appetite, are therefore of no weight with God.

CTBH, p.10, "General Principles" — 1890
Men have polluted the soul-temple, and God calls upon them to awake, and to strive with all their might to win back their God-given manhood. Nothing but the grace of God can convict and convert the heart; from him alone can the slaves of custom obtain power to break the shackles that bind them.

HL, p.114, "Stimulants" — 1897
What cure would you advise for a person who thus indulges a habit that is rebuked even by the beasts of the field? The word of God has denounced it: no drunkard shall enter the kingdom of God. What would you recommend to cure such an appetite? You would not say, "You may use strong drink moderately. Continue within bounds, but never indulge to excess." You would rather say, "There is no such thing as helping you unless you co-operate fully with my efforts, and sign the pledge of total abstinence.

CTBH, p.19, "Our Reasonable Service" — 1890
I recall the case of a man in a congregation that I was once addressing. He was almost wrecked in body and mind by the use of liquor and tobacco. He was bowed down from the effects of dissipation; and his dress was in keeping with his shattered condition. To all appearance he had gone too far to be reclaimed. But as I appealed to him to resist temptation in the strength of a risen Saviour, he rose tremblingly, and said, "You have an interest for me, and I will have an interest for myself." Six months afterward he came to my house. I did not recognize him. With a countenance beaming with joy, and eyes overflowing with tears, he grasped my hand, and said, "You do not know me, but you remember the man in an old blue coat who rose in your congregation, and said that he would try to reform?" I was astonished. He stood erect, and looked ten years younger. He had gone home from that meeting, and passed the long hours in prayer and struggle till the sun arose. It was a night of conflict, but, thank God, he came off a victor. This man could tell by sad experience of the bondage of these evil habits. He knew how to warn the youth of the dangers of contamination; and those who, like himself, had been overcome, he could point to Christ as the only source of help.

CTBH, p.22, "Our Reasonable Service" — 1890
In the Babylonian court, Daniel was surrounded by allurements to sin, but by the help of Christ he maintained his integrity. He who cannot resist temptation, with every facility which has been placed within his reach, is not registered in the books of heaven as a man. The Lord never places men in positions so trying that it is beyond their power to withstand evil. Divine power is ever ready to protect and strengthen him who has been made a partaker of the divine nature.

CTBH, p.149, "Hope for the Tempted" — 1890
One who is weakened, and even degraded by sinful indulgence, may become a son of God. It is in his power to be constantly doing good to others, and helping them to overcome temptation; and in so doing he will reap benefit to himself. He may be a bright and shining light in the world, and at last hear the benediction, "Well done, good and faithful servant," from the lips of the King of Glory.

When to Eat?

Regularity in Meal-taking

MH, p.303, "Diet and Health" — 1905
Regularity in eating is of vital importance. There should be a specified time for each meal. At this time, let every one eat what the system requires, and then take nothing more until the next meal. There are many who eat when the system needs no food, at irregular intervals, and between meals, because they have not sufficient strength of will to resist inclination. When travelling, some are constantly nibbling if anything eatable is within their reach. This is very injurious. If travellers would eat regularly of food that is simple and nutritious, they would not feel so great weariness, nor suffer so much from sickness.

MH, p.384, "The Child" — 1905
Regularity in eating should be carefully observed. Nothing should be eaten between meals, no confectionery, nuts, fruits, or food of any kind. Irregularities in eating destroy the healthful tone of the digestive organs, to the detriment of health and cheerfulness. And when the children come to the table, they do not relish wholesome food; their appetites crave that which is hurtful for them.

HR, "Words to Christian Mothers" — 10-01-1871
Irregularity in eating and drinking, and improper dressing, deprave the mind and corrupt the heart, and bring the noble attributes of the soul in slavery to the animal passions.

CTBH, p.50, "Relation of Diet to Health and Morals" — 1890
Many turn from light and knowledge, and sacrifice principle to taste. They eat when the system needs no food, and at irregular intervals, because they have no moral stamina to resist inclination. As the result, the abused stomach rebels, and suffering follows. Regularity in eating is very important for health of body and serenity of mind.

ST Vol.1, "Christian Temperance" — 01-06-1876
The rule which some recommend, is to eat whenever there is a sense of hunger, and to eat until satisfied. This course will lead to disease and numerous evils. Appetite at the present day is not generally natural, therefore is not a correct index to the wants of the system. It has been pampered and misdirected until it has become morbid and can no longer be a safe guide. Nature has been abused, her efforts crippled by wrong habits and indulgence in sinful luxuries, until taste and appetite are alike perverted. It is unnatural to have a craving for flesh-meats. It was not thus in the beginning. The appetite for meat has been made and educated by man. Our Creator has furnished us, in vegetables, grain, and fruits, all the elements of nutrition necessary to health and strength. Flesh-meats composed no part of the food of Adam and Eve before their fall. If fruits, vegetables and grains are not sufficient to meet the wants of man, then the Creator made a mistake in providing for Adam.

YI, "Words to Students: Health" — 05-31-1894 
The mind does not wear out nor break down so often on account of diligent employment and hard study, as on account of eating improper food at improper times, and of careless inattention to the laws of health.... Diligent study is not the principal cause of the breaking down of the mental powers. The main cause is improper diet, irregular meals, and a lack of physical exercise. Irregular hours for eating and sleeping sap the brain forces.

ST Vol.3, "Right Methods in Education" — 08-26-1886
It is a duty which every student owes to himself, to society, and to God, to properly regulate his habits of eating, sleeping, study, and exercise; but there are few who have the moral courage and the self-control to act from principle. The student who studies hard, sleeps and exercises little, and eats irregularly of an improper or inferior quality of food, is obtaining mental discipline at the expense of health and morals, of spirituality, and, it may be, of life itself.

MH, p.383, "The Child" — 1905
The importance of training children to right dietetic habits can hardly be overestimated. The little ones need to learn that they eat to live, not live to eat. The training should begin with the infant in its mother's arms. The child should be given food only at regular intervals, and less frequently as it grows older. It should not be given sweets, or the food of older persons, which it is unable to digest. Care and regularity in the feeding of infants will not only promote health, and thus tend to make them quiet and sweet-tempered, but will lay the foundation of habits that will be a blessing to them in after years.

ST Vol.3, "Family Prayer" — 08-07-1884
In every family there should be order, and regular habits. There should be a fixed time to rise in the morning, a time for breakfast, and a time for prayer, either directly before or directly after the morning meal. How appropriate it is for parents to gather their children about them before their fast is broken, and direct their young minds to our heavenly Father, who bestows upon us the bounties of his providence. Let them thank God for protecting them during the night, and ask for help and grace and the watchcare of angels through the day.

♥A study of breakfast habits of elderly Madrid, Spain residents showed that those who spent little time consuming breakfast, who ate small amounts for breakfast, and those who had little variety for breakfast are more likely to be overweight. Earlier studies have shown that persons who consume the greater proportion of the daily intake early in the day are less likely to be overweight.

Several studies have indicated that people who skip breakfast tend to consume calorie-rich foods later in the day. Breakfast consumption makes it easier to avoid snacking during the course of the day. (Journal of the American College of Nutrition 15(1)65-72, 1996) 

Two or Three Meals Only

CTBH, p.58, "Extremes in Diet" — 1890
Most people enjoy better health while eating two meals a day than three; others, under their existing circumstances, may require something to eat at suppertime; but this meal should be very light. Let no one think himself a criterion for all,—that every one must do exactly as he does.

Never cheat the stomach out of that which health demands, and never abuse it by placing upon it a load which it should not bear. Cultivate self-control. Restrain appetite; keep it under the control of reason.

MH, p.321, "Extremes in Diet" — 1905
Under some circumstances persons may require a third meal. This should, however, if taken at all, be very light, and of food most easily digested. 

R & H Vol.6, "Disease and Its Causes" — 06-13-1899
The stomach, when we lie down to rest, should have its work all done, that it may enjoy rest, as well as other portions of the body. The work of digestion should not be carried on through any period of the sleeping-hours. After the stomach, which has been overtaxed, has performed its task, it becomes exhausted, which causes faintness. Here many are deceived, and think that it is the want of food which produces such feelings; and without giving the stomach time to rest, they take more food, which for the time removes the faintness. And the more the appetite is indulged, the more will be its clamors for gratification. This faintness is generally the result of meat-eating, and eating frequently, and too much. The stomach becomes weary by being kept constantly at work, disposing of food not the most healthful. Having no time for rest, the digestive organs become enfeebled, hence the sense of "goneness," and desire for frequent eating. The remedy such require is to eat less frequently and less liberally, and be satisfied with plain, simple food, eating twice, or, at most, three times, a day. The stomach must have its regular periods for labor and rest; hence eating irregularly and between meals is a most pernicious violation of the laws of health. With regular habits and proper food the stomach will gradually recover.
.....

Many indulge in the pernicious habit of eating just before sleeping-hours. They may have taken three regular meals; yet because they feel a sense of faintness, as if hungry, will eat a lunch, or fourth meal. By indulging this wrong practice, it has become a habit, and they feel as if they could not sleep without taking a lunch before retiring. In many cases the cause of this faintness is because the digestive organs have been already too severely taxed through the day in disposing of unwholesome food forced upon the stomach too frequently, and in too great quantities. The digestive organs thus taxed become weary, and need a period of entire rest from labor to recover their exhausted energies. A second meal should never be eaten until the stomach has had time to rest from the labor of digesting the preceding meal. If a third meal be eaten at all, it should be light, and several hours before going to bed.

R & H Vol.6, "Disease and Its Causes" — 08-08-1899
The first education children should receive from the mother in infancy, should be in regard to their physical health. They should be allowed only plain food, of that quality that will preserve to them the best condition of health; and that should be partaken of only at regular periods, not oftener than three times a day, and two meals would be better than three. If children are disciplined aright, they will soon learn that they can receive nothing by crying or fretting. In training her children, a judicious mother will act not merely in regard to her own present comfort, but for their future good. And to this end, she will teach them the important lesson of controlling the appetite, and of self-denial, that they should eat, drink, and dress with reference to health.

No Snacking

CTBH, p.50, "Relation of Diet to Health and Morals" — 1890
Never should a morsel of food pass the lips between meals.

HR, "The Primal Cause of Intemperance" — 05-01-1877 
Children are generally untaught in regard to the importance of when, how, and what they should eat. They are permitted to indulge their tastes freely, to eat at all hours, to help themselves to fruit when it tempts their eyes, and this, with the pie, cake, bread and butter, and sweetmeats eaten almost constantly, makes them gourmands and dyspeptics. The digestive organs, like a mill which is continually kept running, become enfeebled, vital force is called from the brain to aid the stomach in its overwork, and thus the mental powers are weakened. The unnatural stimulation and wear of the vital forces make them nervous, impatient of restraint, self-willed, and irritable.

R & H Vol.6, "Disease and Its Causes" — 08-01-1899
The mother's time belongs in a special manner to her children. They have a right to her time as no others can have. In many cases mothers have neglected to discipline their children, because it would require too much of their time, which they think must be spent in the cooking department, or in preparing their own clothing, and that of their children, according to fashion, to foster pride in their young hearts. In order to keep their restless children still, they have given them cake or candies, almost any hour of the day, and their stomachs are crowded with hurtful things at irregular periods. Their pale faces testify to the fact that mothers are doing what they can to destroy the remaining life forces of their poor children. The digestive organs are constantly taxed, and are not allowed periods of rest. The liver becomes inactive, the blood impure, and the children are sickly and irritable, because they are real sufferers from intemperance; and it is impossible for them to exercise patience.

SA, p.125, "The Marriage Relation" — 1870
Children are generally brought up from the cradle to indulge the appetite, and are taught that they live to eat. The mother does much toward the formation of the character of her children in their childhood. She can teach them to control the appetite, or she can teach them to indulge the appetite, and become gluttons. The mother often arranges her plans to accomplish a certain amount through the day, and when the children trouble her, instead of taking time to soothe their little sorrows, and divert them, something is given them to eat, to keep them still, which answers the purpose for a short time, but eventually makes things worse. The children's stomachs have been pressed with food, when they had not the least want of it. All that was required was a little of the mother's time and attention. But she regarded her time as altogether too precious to devote to the amusement of her children. Perhaps the arrangement of her house in a tasteful manner for visitors to praise, and to have her food cooked in a fashionable style, are with her higher considerations than the happiness and health of her children.

T Vol.2, p.373, "Christian Temperance" — 1869
I am astonished to learn that, after all the light that has been given in this place, many of you eat between meals! You should never let a morsel pass your lips between your regular meals. Eat what you ought, but eat it at one meal, and then wait until the next.

♥A Swedish study indicates the frequency of snack eating may be related to the risk of colon cancer. Earlier, largely ignored studies, have suggested that each eating episode over the course of the day increases colon cancer risk.

Regular meal intake did not seem to produce the same risk as did snack consumption. (Cancer Causes and Control 3:77-81, 1992) 

♥Between meal snacks may be making a significant impact on obesity. Snacks produce a sensation of satisfaction for less than an hour, and do not decrease food intake at the next meal. Because foods eaten between meals are often high in fats or calories they may lead to a very high daily caloric intake. A 1989 follow-up of individuals who had participated in a weight control program showed that only those who refrained from between meals eating maintained their weight loss. (Appetite 17(2)161, October 1991) 

♥Food intake in children fluctuates widely, and is often a matter of great concern to mothers, who urge their child to eat when his appetite is poor. A recent study demonstrates that these variations in food intake are normal, and do not result in poor nutrition. (New England Journal of Medicine 324:232-5, January 24, 1991) This assures parents that it is not necessary to try to force a child to eat, which very effectively destroys his natural appetite control mechanisms. If a child is not hungry at mealtime he should not be forced to eat. Eating between meals should not be permitted. A child who is not hungry at mealtime should understand that he will have to wait until the next regular mealtime. (Volume 13, Number 3, Copyright 1994, Phylis A. Austin)

Food for the Sabbath

ST Vol.2, "At the Southern Campmeeting" — 05-25-1882
Carelessness in the observance of the Sabbath has crept in among us as a people. Many have sought to please themselves rather than to honor God. If we would enjoy the blessing of the Lord, the Sabbath day must be kept holy. All cooking should be done on Friday.... Divine mercy has directed that the sick and suffering should be cared for; the labor required to do this is a work of necessity, and no violation of the Sabbath.

R & H Vol.7, "A Reform Needed" — 05-27-1902
To eat on the Sabbath the same amount of food eaten on a working day, is entirely out of place. The Sabbath is the day set apart for the worship of God, and on it we are to be specially careful in regard to our diet. A clogged stomach means a clogged brain. Too often so large an amount of food is eaten on the Sabbath that the mind is rendered dull and stupid, incapable of appreciating spiritual things. The habits of eating have much to do with the many dull religious exercises of the Sabbath. The diet for the Sabbath should be selected with reference to the duties of the day on which the purest, holiest service is to be offered to God.

R & H Vol.2, "Practical Thoughts for the Campmeetings" — 05-08-1883
And let us not come to the campmeeting to break the Sabbath by cooking on that day. The instructions which God gave to Israel should not be disregarded: "Bake that which ye will bake today, and seethe that ye will seethe;" for "tomorrow is the rest of the holy Sabbath unto the Lord." God meant what he said; and shall we who are presenting to the people the claims of the divine law, break that law ourselves, merely to please the appetite? God forbid! I know that frequently the Lord has withheld his blessing because we have failed to honor him by keeping the Sabbath according to the commandment. There has sometimes been nearly as much cooking done on the Sabbath as on other days. I would prefer to eat bread and water only, rather than to run any risk of breaking the fourth commandment. All needful preparation for the Sabbath should be made on Friday. On Sabbath morning, if the weather is cool, let hot gruel be provided. Further than this, all cooking should be avoided as a violation of the Sabbath.

MH, p.307, "Diet and Health" - 1905
Cooking on the Sabbath should be avoided; but it is not therefore necessary to eat cold food. In cold weather the food prepared the day before should be heated. And let the meals, however simple, be palatable and attractive. Especially in families where there are children, it is well, on the Sabbath, to provide something that will be regarded as a treat, something the family do not have every day.

R & H Vol.5, "Cooking on the Sabbath (Concluded)" — 06-08-97
Speak not lightly of the restrictions placed upon Israel in Sinai regarding the cooking of manna. The Lord has placed barriers around his Sabbath, that it may not be regarded with the least carelessness or irreverence. When the Lord said, "Tomorrow is the rest of the holy Sabbath: bake that which ye will bake today, and seethe that ye will seethe," he meant that Friday should be our preparation day, in which we are to do all our cooking. The Sabbath is not to be a day when titbits shall be prepared or cooked. If it is really essential to have beans on the Sabbath, let them be cooked on Friday, and kept warm in the oven. They need not be eaten cold unless preferred. But let no remarks be made as though it were a very light thing whether or not we regard the special requirements of God in regard to the Sabbath. It is not left for any man or woman to venture to disregard one requirement of God....

Let the mind be directed to the lessons of the book of nature, and to nature's God, who made the world in six days, and rested on the seventh; "wherefore the Lord blessed the Sabbath day, and hallowed it." Do not make light of the Sabbath requirements; and when it comes to eating on the Sabbath, those who would feed on Christ, who would have the rich blessing of God, will partake of a very simple diet on that day.

How to Eat?

Give Thanks

MH, p.321, "Extremes in Diet" — 1905
Some are continually anxious lest their food, however simple and healthful, may hurt them. To these let me say: Do not think that your food will injure you; do not think about it at all. Eat according to your best judgment; and when you have asked the Lord to bless the food for the strengthening of your body, believe that He hears your prayer, and be at rest.

CTBH, p.101, "General Hygiene" — 1890
Exercise aids the dyspeptic by giving the digestive organs a healthy tone. To engage in deep study or violent exercise immediately after eating, hinders the digestive process; for the vitality of the system, which is needed to carry on the work of digestion, is called away to other parts. But a short walk after a meal, with the head erect and the shoulders back, exercising moderately, is a great benefit. The mind is diverted from self to the beauties of nature. The less the attention is called to the stomach, the better. If you are in constant fear that your food will hurt you, it most assuredly will. Forget your troubles; think of something cheerful.

MH, p.305,306, "Diet and Health" — 1905
Another serious evil is eating at improper times, as after violent or excessive exercise, when one is much exhausted or heated. Immediately after eating there is a strong draft upon the nervous energies; and when mind or body is heavily taxed just before or just after eating, digestion is hindered. When one is excited, anxious, or hurried, it is better not to eat until rest or relief is found.

The stomach is closely related to the brain; and when the stomach is diseased, the nerve power is called from the brain to the aid of the weakened digestive organs. When these demands are too frequent, the brain becomes congested. When the brain is constantly taxed, and there is lack of physical exercise, even plain food should be eaten sparingly. At mealtime cast off care and anxious thought; do not feel hurried, but eat slowly and with cheerfulness, with your heart filled with gratitude to God for all His blessings.

Not Too Hot, Not Too Cold, Not Too Liquid

T Vol.2, p.603, "Our Campmeetings" — 1870
I would advise all to take something warm into the stomach, every morning at least. You can do this without much labor.

MH, p.305, "Diet and Health" — 1905
Food should not be eaten very hot or very cold. If food is cold, the vital force of the stomach is drawn upon in order to warm it before digestion can take place. Cold drinks are injurious for the same reason; while the free use of hot drinks is debilitating.

R & H Vol.2, "The Duty to Preserve Health" — 07-29-1884
Many make a mistake in drinking cold water with their meals. Taken with meals, water diminishes the flow of the salivary glands; and the colder the water, the greater the injury to the stomach. Ice water or ice lemonade, drunk with meals, will arrest digestion until the system has imparted sufficient warmth to the stomach to enable it to take up its work again. Hot drinks are debilitating; and besides, those who indulge in their use become slaves to the habit. Food should not be washed down; no drink is needed with meals. Eat slowly, and allow the saliva to mingle with the food. The more liquid there is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must first be absorbed. Do not eat largely of salt; give up bottled pickles; keep fiery spiced food out of your stomach; eat fruit with your meals, and the irritation which calls for so much drink will cease to exist. But if anything is needed to quench thirst, pure water, drunk some little time before or after the meal, is all that nature requires. Never take tea, coffee, beer, wine, or any spirituous liquors. Water is the best liquid possible to cleanse the tissues.

TFC Vol.21, p.109, "Epistle Number Two" — 1872
You have long been diseased, and this has affected your imagination so that your thoughts have been concentrated upon yourself, and the imagination has affected the body. Your habits have not been good in many respects. You have eaten too largely, and of a poor quality of food, which could not be converted into good blood. Your food has not been of the right quantity or quality. You have educated the stomach to this manner of diet. This, your judgment has taught you, was the best, because you realized the least disturbance from it. But this was not a correct experience. Your stomach was not receiving that vigor that it should from your food. Your food taken in a liquid state would not give healthful vigor or tone to the system. And when you change this habit, and eat more solids and less liquids, your stomach will feel disturbed. But notwithstanding this, you should not yield the point; you should educate your stomach to bear a more solid diet.

YI, "Words to Students: Health" — 05-31-1894 
Many have misinterpreted health reform, and have received perverted ideas of what constitutes right living. Some honestly think that a proper dietary consists chiefly of porridge. To eat largely of porridge would not ensure health to the digestive organs, for it is too much like liquid. Encourage the eating of fruit and vegetables and bread.

♥A preference for very hot foods may increase one's risk of gastric cancer according to a report from Italy. The researchers feel that thermal irritation may play a role. (International Journal of Cancer 46:432-434, 1990)

Slow Food

CTBH, p.51, "Relation of Diet to Health and Morals" — 1890
In order to secure healthy digestion, food should be eaten slowly. Those who wish to avoid dyspepsia, and those who realize their obligation to keep all their powers in a condition which will enable them to render the best service to God, will do well to remember this. If your time to eat is limited, do not bolt your food, but eat less, and masticate slowly. The benefit derived from food does not depend so much on the quantity eaten as on its thorough digestion; nor the gratification of taste so much on the amount of food swallowed as on the length of time it remains in the mouth. Those who are excited, anxious, or in a hurry, would do well not to eat until they have found rest or relief; for the vital powers, already severely taxed, cannot supply the necessary digestive fluids.

MH, p.305, "Diet and Health" — 1905
Food should be eaten slowly, and should be thoroughly masticated. This is necessary, in order that the saliva may be properly mixed with the food, and the digestive fluids be called into action.

GW, p.174, "The Minister" — 1892
Another cause both of ill health and of inefficiency in labor, is indigestion. It is impossible for the brain to do its best work when the digestive powers are abused. Many eat hurriedly of various kinds of food, which set up a war in the stomach, and thus confuse the brain.

YI, "The True Object of Education, No.2" — 04-07-1898
Unhealthful habits of every order—late hours at night, late hours in bed in the morning, rapid eating—are to be overcome. Masticate your food thoroughly. Let there be no hurried eating. 

R & H Vol.2, "The Duty to Preserve Health" — 07-29-1884
When about to start on a journey, and obliged to meet the train at an hour earlier than your usual meal time, think of the results of irregular and rapid eating, and take something as a lunch, if it is no more than bread and an apple or some other kind of fruit.

R & H Vol.7, "A Reform Needed" — 05-27-1902
Many eat too rapidly. Others eat at one meal varieties of food that do not agree. If men and women would only remember how greatly they afflict the soul when they afflict the stomach, and how deeply Christ is dishonored when the stomach is abused, they would deny the appetite, and thus give the stomach opportunity to recover its healthy action. While sitting at the table, we may do medical missionary work by eating and drinking to the glory of God.

How Much to Eat?

Overeating

TFC Vol.29, p.47, "Ministers of the Gospel" — 1880
Excessive indulgence in eating, drinking, sleeping, or seeing, is sin. The harmonious healthy action of all the powers of body and mind results in happiness; the more elevated and refined the powers, the more pure and unalloyed the happiness. 

T Vol.2, p.374, "Christian Temperance" — 1870
When we eat immoderately, we sin against our own bodies. Upon the Sabbath, in the house of God, gluttons will sit and sleep under the burning truths of God's word. They can neither keep their eyes open, nor comprehend the solemn discourses given. Do you think that such are glorifying God in their bodies and spirits, which are His? No; they dishonor Him. And the dyspeptic—what has made him dyspeptic is taking this course. Instead of observing regularity, he has let appetite control him, and has eaten between meals. Perhaps, if his habits are sedentary, he has not had the vitalizing air of heaven to help in the work of digestion; he may not have had sufficient exercise for his health.

Some of you feel as though you would like to have somebody tell you how much to eat. This is not the way it should be. We are to act from a moral and religious standpoint. We are to be temperate in all things, because an incorruptible crown, a heavenly treasure, is before us. And now I wish to say to my brethren and sisters, I would have moral courage to take my position and to govern myself. I would not want to put that on someone else. You eat too much, and then you are sorry, and so you keep thinking upon what you eat and drink. Just eat that which is for the best, and go right away, feeling clear in the sight of Heaven, and not having remorse of conscience. We do not believe in removing temptations entirely away from either children or grown persons. We all have a warfare before us and must stand in a position to resist the temptations of Satan, and we want to know that we possess the power in ourselves to do this.

T Vol.7, p.257,258, "Counsel to Burden Bearers" — 1902
At bountiful tables men often eat much more than can be easily digested. The overburdened stomach cannot do its work properly. The result is a disagreeable feeling of dullness in the brain, and the mind does not act quickly. Disturbance is created by improper combinations of food; fermentation sets in; the blood is contaminated and the brain confused.

The habit of overeating, or of eating too many kinds of food at one meal, frequently causes dyspepsia. Serious injury is thus done to the delicate digestive organs. In vain the stomach protests and appeals to the brain to reason from cause to effect. The excessive amount of food eaten, or the improper combination, does its injurious work. In vain do disagreeable premonitions give warning. Suffering is the consequence. Disease takes the place of health.

Some may ask, What has this to do with board meetings? Very much. The effects of wrong eating are brought into council and board meetings. The brain is affected by the condition of the stomach. A disordered stomach is productive of a disordered, uncertain state of mind. A diseased stomach produces a diseased condition of the brain and often makes one obstinate in maintaining erroneous opinions. The supposed wisdom of such a one is foolishness with God.

I present this as a cause of the situation in many council and board meetings, where questions demanding careful study have been given but little consideration, and decisions of the greatest importance have been hurriedly made. Often when there should have been unanimity of sentiment in the affirmative, decided negatives have entirely changed the atmosphere pervading a meeting. These results have been presented to me again and again.

I present these matters now because I am instructed to say to my brethren in the ministry: By intemperance in eating you disqualify yourselves for seeing clearly the difference between sacred and common fire. And by this intemperance you also reveal your disregard for the warnings that the Lord has given you. His word to you is: "Who is among you that feareth the Lord, that obeyeth the voice of His servant, that walketh in darkness, and hath no light? let him trust in the name of the Lord, and stay upon his God.".... Shall we not draw near to the Lord, that He may save us from all intemperance in eating and drinking, from all unholy, lustful passion, all wickedness? Shall we not humble ourselves before God, putting away everything that corrupts the flesh and the spirit, that in His fear we may perfect holiness of character?

MH, p.306, "Diet and Health" — 1905
Custom has decreed that the food shall be placed upon the table in courses. Not knowing what is coming next, one may eat a sufficiency of food which perhaps is not the best suited to him. When the last course is brought on, he often ventures to overstep the bounds, and take the tempting dessert, which, however, proves anything but good for him. If all the food intended for a meal is placed on the table at the beginning, one has opportunity to make the best choice.

T Vol.2, p.412,413, "True Love at Home" — 1870
My brother, you have much to learn. You indulge your appetite by eating more food than your system can convert into good blood. It is sin to be intemperate in the quantity of food eaten, even if the quality is unobjectionable. Many feel that, if they do not eat meat and the grosser articles of food, they may eat of simple food until they cannot well eat more. This is a mistake. Many professed health reformers are nothing less than gluttons. They lay upon the digestive organs so great a burden that the vitality of the system is exhausted in the effort to dispose of it. It also has a depressing influence upon the intellect, for the brain nerve power is called upon to assist the stomach in its work. Overeating, even of the simplest food, benumbs the sensitive nerves of the brain, and weakens its vitality. Overeating has a worse effect upon the system than overworking; the energies of the soul are more effectually prostrated by intemperate eating than by intemperate working.

The digestive organs should never be burdened with a quantity or quality of food which it will tax the system to appropriate. All that is taken into the stomach, above what the system can use to convert into good blood, clogs the machinery; for it cannot be made into either flesh or blood, and its presence burdens the liver and produces a morbid condition of the system. The stomach is overworked in its efforts to dispose of it, and then there is a sense of languor, which is interpreted to mean hunger; and without allowing the digestive organs time to rest from their severe labor, to recruit their energies, another immoderate amount is taken into the stomach, to set the weary machinery again in motion. The system receives less nourishment from too great a quantity of food, even of the right quality, than from a moderate quantity taken at regular periods.

R & H Vol.6, "Disease and Its Causes" — 06-06-1899
God has established the laws of our being. If we violate these laws, we must, sooner or later, pay the penalty. The laws of our being can not be more successfully violated than by crowding upon the stomach unhealthful food, because craved by a morbid appetite. To eat to excess, of even simple food, will eventually break down the digestive organs; but to eat too great an amount of food, and that unwholesome, and the evil is greatly increased. The constitution must become impaired.

R & H Vol.2, "Practical Thoughts for the Campmeetings" — 05-08-1883
God cannot let his Holy Spirit rest upon those who are enfeebling themselves by gluttony.

TFC Vol.15, p.59, "Epistle Number Five" — 1868
What a thought! Gluttons in Heaven! No, no, such will never enter the pearly gates of the golden city of God. Such will never be exalted to the right hand of Jesus the precious Saviour, the suffering man of Calvary, whose life was one of constant self-denial and sacrifice. There is a place appointed for all such among the unworthy, who can have no part in the better life, the immortal inheritance.

♥Infants of pregnant women who overate during the holiday season showed that the infants, as well as the mothers, became sluggish from overeating. Fetal movements decreased following maternal overeating. (The Lancet 337:252, January 26, 1991) 

♥Gaining one pound a year as a person ages may significantly reduce respiratory function. A weight gain of nine pounds may reduce respiratory capacity one-half of that which would be produced by cigarette smoking. 

Smoking, aging, overweight, and dust exposure are all known to cause a reduction in lung function, but until this study, the significance of weight gain was not apparent. (American Journal of Respiratory and Critical Care Medicine 153:1907-13, 1996) 

Fasting

(Isaiah 58:5,6)  Is it such a fast that I have chosen? a day for a man to afflict his soul? is it to bow down his head as a bulrush, and to spread sackcloth and ashes under him? wilt thou call this a fast, and an acceptable day to the LORD? Is not this the fast that I have chosen? to loose the bands of wickedness, to undo the heavy burdens, and to let the oppressed go free, and that ye break every yoke?

(Matthew 4:2)  And when he had fasted forty days and forty nights, he was afterward an hungred.

(Mark 9:29)  And he said unto them, This kind can come forth by nothing, but by prayer and fasting.

(Joel 2:12)  Therefore also now, saith the LORD, turn ye even to me with all your heart, and with fasting, and with weeping, and with mourning:

TFC Vol.17, p.4, "The Sufferings of Christ" — 1869
If the Saviour of men, with his divine strength, felt the need of prayer, how much more should feeble, sinful mortals, feel the necessity of prayer,—fervent, constant, prayer? When Christ was the most fiercely beset by temptation, he ate nothing. He committed himself to God, and through earnest prayer, and perfect submission to the will of his Father, came off conqueror.

Those who profess the truth for these last days, above every other class who take the name of Christian, should imitate the great Exemplar in prayer. "It is necessary for the disciple to follow his Master, and enough for the servant to be as his Lord." Our tables are frequently spread with luxuries not healthful nor necessary, because we love these things more than we love self-denial, freedom from disease, and a sound mind. Jesus sought earnestly for strength from his Father. This he considered, even for himself, the divine Son of God, of more value than to sit at the most luxurious table.

SG4, p.129-131, "Health" — 1864
Persons who have indulged their appetite to eat freely of meat, highly seasoned gravies, and various kinds of rich cakes and preserves, cannot immediately relish a plain, wholesome, and nutritious diet. Their taste is so perverted they have no appetite for a wholesome diet of fruits, plain bread and vegetables. They need not expect to relish at first food so different from that which they have been indulging themselves to eat. If they cannot at first enjoy plain food, they should fast until they can. That fast will prove to them of greater benefit than medicine, for the abused stomach will find that rest which it has long needed, and real hunger can be satisfied with a plain diet. It will take time for the taste to recover from the abuses which it has received, and to gain its natural tone. But perseverance in a self-denying course of eating and drinking will soon make plain, wholesome food palatable, and it will soon be eaten with greater satisfaction than the epicure enjoys over his rich dainties.

TFC Vol.25, p.32,33, "Power of Appetite" — 1875
The Redeemer of the world knew that the indulgence of appetite would bring physical debility and deaden the perceptive organs, so that sacred and eternal things would not be discerned. Christ knew that the world was given up to gluttony, and that this indulgence would pervert the moral powers. If the indulgence of appetite was so strong upon the race as to require a fast of nearly six weeks by the divine Son of God, in behalf of man, to break its power, what a work is before the Christian in order that he may overcome, even as Christ overcame. The strength of the temptation to indulge perverted appetite can be measured only by the inexpressible anguish of Christ in that long fast in the wilderness.

Christ knew that in order to successfully carry forward the plan of salvation he must commence the work of redeeming man just where the ruin began. Adam fell upon the point of appetite. In order to impress upon man his obligations to obey the law of God, Christ began his work of redemption by reforming the physical habits of man. The declension in virtue and the degeneracy of the race were chiefly attributable to the indulgence of perverted appetite.

R & H Vol.7, "The Need of Earnest Effort" — 02-11-1904
Now and onward till the close of time the people of God should be more earnest, more wide-awake, not trusting in their own wisdom, but in the wisdom of their Leader. They should set aside days for fasting and prayer. Entire abstinence from food may not be required, but they should eat sparingly of the most simple food. No one should lift up his soul unto vanity, walking in pride and self-indulgence. We are living in a time that demands genuine humiliation and most earnest prayer. We are nearing the most important crisis that has ever come upon the world. If we are not wide-awake and watching, it will find us unprepared.

R & H Vol.6, "Disease and Its Causes—Drugs and Their Effects" — 09-05-1899
In such cases the sufferers can do for themselves that which others can not do as well for them. They should begin to relieve nature of the load they have forced upon her. They should remove the cause by fasting a short time, and giving the stomach time to rest. The feverish state of the system should be reduced by a careful and understanding application of water. These efforts will help nature in her struggle to free the system of impurities.

TFC Vol.20, p.110, "Epistle Number Two" — 1871
Difficult points of present truth have been reached by the earnest efforts of a few who had a devotion to the work. Fervent prayer, and fasting before God, have moved the Lord to unlock his treasuries of truth to their understanding.

R & H Vol.4, "Isaiah's Warning" — 10-13-1891
The Lord has specified the fast he has chosen, the one he will accept. It is that which bears fruit to his glory, in repentance, in devotion, in true piety.... In the fast that God has chosen, mercy, tenderness, and compassion will be exercised. Avarice will be put away, and fraud and oppression will be repented of and renounced. All the authority and influence will be used to help the poor and oppressed.

♥Several studies have suggested that fasting may improve arthritic symptoms. A recent report from New Jersey supports these conclusions. A group of 43 patients placed on a medically supervised seven-day water fast showed significant improvement in their symptoms. (Internal Medicine 12(2)57-59, February 1991) 

Where to Eat?

TFC Vol.12, p.25, "Young Sabbath-keepers" — 1867
Let families unite together and leave their occupations which have taxed them physically and mentally, and make an excursion out of the cities and villages a few miles into the country, by the side of a fine lake, or in a nice grove, where the scenery of nature is beautiful.  They should provide themselves with plain, hygienic food, and spread their table under the shade of some tree, or under the canopy of heaven, provided with the very best fruits and grains.  The ride, the exercise, and the scenery, will quicken the appetite, and they can come around a repast which kings might envy.

Other Factors for Good Health

(Proverbs 3:7,8)  Be not wise in thine own eyes: fear the LORD, and depart from evil. It shall be health to thy navel, and marrow to thy bones.

R & H Vol.2, "Sanctification, The Life of Daniel" — 01-25-1881
Here is a lesson for all, but especially for the young. A strict compliance with the requirements of God is beneficial to the health of body and mind.

GW, p.75, "The Minister" — 1892
The whole system needs the invigorating influence of exercise in the open air. A few hours of manual labor each day would tend to renew the bodily vigor, and rest and relax the mind. In this way the general health would be promoted, and a greater amount of pastoral labor could be performed.

GW, p.171, "The Minister" — 1892
The harmonious, healthy action of all the powers of the body and mind results in happiness; and the more elevated and refined the powers, the more pure and unalloyed the happiness. An aimless life is a living death. The powers of the mind should be exercised upon themes relating to our eternal interests. This will be conducive to health of body and mind.

TFC Vol.19, p.39, "Exercise and Air" — 1868
All who can possibly do it, ought to walk in the open air every day, when the weather will admit, summer and winter. But the clothing should be suitable for the exercise. The feet should be well protected. A walk, even in winter, would be more beneficial to the health than all the medicine the doctors may prescribe. Walking exercise is preferable to riding, to those who can walk. The muscles and veins are better able to perform their work. There will be increased vitality, which is so necessary to health. The lungs will have needful action; for it is impossible to go out in the bracing air of a winter's morning without inflating the lungs.

TFC Vol.14, p.92, "Epistles" — 1868
Air, air, the precious boon of Heaven, which all may have, will bless you with its invigorating influence, if you will not refuse it entrance. Entertain it, cultivate a love, a necessity for it, it will prove a precious soother of the nerves. Air must be in a state of constant circulation to be kept pure. The influence of pure, fresh air upon the system, is to cause the blood to circulate healthfully through the frame. It refreshes the body, rendering it strong and healthy, while at the same time its influence is decidedly felt upon the mind, imparting a degree of composure and serenity. It excites the appetite, and renders the digestion of food more perfect, and induces sound and sweet sleep.

TFC Vol.21, p.103, "Epistle Number Two" — 1872
Persons in health should on no account neglect bathing. They should by all means bathe as often as twice a week. Those who are not in health have impurities of the blood, and the skin is not in a healthy condition. The multitudes of pores, or little mouths, through which the body breathes, become clogged and filled with waste matter. The skin needs to be carefully and thoroughly cleansed, that the pores may do their work in freeing the body from impurities; therefore, feeble persons who are diseased, surely need the advantages and blessings of bathing as often as twice a week, and frequently even more than this is positively necessary. Respiration is more free and easy if bathing is practiced, whether sick, or well. By bathing, the muscles become more flexible, the mind and body are alike invigorated, the intellect is brighter, and every faculty is livelier. The bath is a soother of nerves. It promotes general perspiration, quickens the circulation, overcomes obstructions in the system, and acts beneficially on the kidneys and urinary organs. Bathing helps the bowels, stomach, and liver, giving energy and new life to each. Digestion is promoted by bathing, and instead of the system being weakened, it is strengthened. Instead of increasing the liabilities to cold, a bath properly taken fortifies against cold, because the circulation is improved, and the uterine organs, which are more or less congested, are relieved, for the blood is brought to the surface, and a more easy and regular flow of the blood through all the blood-vessels is obtained.

SG4, p.141, "Health" — 1864
If every family realized the beneficial results of thorough cleanliness, they would make special efforts to remove every impurity from their persons, and from their houses, and would extend their efforts to their premises.

SA, p.62, "Appeal to Mothers" — 1870
Active employment will give but little time to invite Satan's temptations. They may be often weary, but this will not injure them. Nature will restore their vigor and strength in their sleeping hours, if her laws are not violated. And the thoroughly-tired person has less inclination for secret indulgence.

AUCR, "The Avondale Health Retreat" — 07-26-1899
The building is so placed that it will get all the sunshine possible, not only in the sleeping rooms, but in the rooms where the patients sit. The sun is God's doctor, which brings health and strength, purifying and giving color to the blood, and we must have it.

TFC Vol.27, p.107, "Epistle Number One" — 1875
Strictly temperate habits in eating and drinking, with firm trust in God, will improve your physical, mental, and moral health.

CTBH, p.120, "Our Present Work" — 1890
Let it ever be kept before the mind that the great object of hygienic reform is to secure the highest possible development of mind and soul and body. All the laws of nature—which are the laws of God—are designed for our good. Obedience to them will promote our happiness in this life, and will aid us in a preparation for the life to come.

♥Physical exercise is necessary for the best learning experience according to Pete Saccone, a fifth grade teacher in El Cajon, California. At his school children in grades 1-5 run from 20 to 40 minutes every morning as part of the school program. The running children tested higher than non-runners on the Comprehensive Tests of Basic Skills. His fourth graders tested at a 5.3 grade level; non-runners tested at 4.7. His fifth graders tested at 8.4; non- runners at 5.2. Furthermore, the runners averaged only 2 1/2 days out of school because of illness; the non-running group averaged 17 sick days. (Your Health, August 14, 1990, p. 24) 

♥Cancer patients who are confined to bed, or who become sedentary in the face of their disease may suffer irreversible losses of function and energy. A study from Salt Lake City indicates that a walking program is helpful in improving feelings of well-being, and increasing energy levels. (Cancer Nursing 14(5)270-276, 1991) 

♥Aggressive behavior in a psychiatric ward was decreased 37 percent following the removal of music television (MTV) from the wards. (Hospital and Community Psychiatry 43(2)173-175, February, 1992)

♥A 40-year study has indicated that the longer athletes participate in competitive sports the less capable they are of moral reasoning. "Results of this study suggest that something in sport that affects cognitive moral growth of high school athletes." (Research Quarterly for Exercise and Sport 65(1)A94, March 1994) 

♥Dietary vitamin C may contribute to dense bones in postmenopausal women according to a report presented at a recent medical meeting. Susan Hall, a medical student at Loma Linda University School of Medicine, studied nearly 800 postmenopausal women and observed that those whose diets contained high levels of vitamin C had thicker bones. For each additional 100 mg of vitamin C bone density increased 2 to 2.5 percent. A three percent increase in bone density produces a 50 percent reduction in the risk of hip fracture.

Women who consumed foods high in both calcium and vitamin C had the thickest bones. Because vitamin C is excreted rather rapidly by the body the dietary intake is preferred to once daily supplementation. (Obstetrics and Gynecology News 31(8)13, April 15, 1996) 

♥Carlyle Smith, professor of psychology at Trent University in Petersborough, Ontario, Canada, reports that students who party all night on the weekend may lose much of what they have studied hard all week to learn. Even mild sleep loss may be adequate to disrupt learning. Merely skewing the sleep cycle by two hours (staying up later than usual one night and sleeping in the next morning) may lead to the loss of about 30 percent of the material studied. Sleep loss as much as three nights after learning material may cause the loss of about one-third of that material. (Gwinnett Daily News, June 25, 1989) 

♥A study done in London, Glasgow, and Edinburgh revealed that individuals who lived in homes where mold and mildew thrived had higher incidences of respiratory diseases, nausea, fevers, headaches, high blood pressure, backaches and fatigue than did those who lived in drier, well-ventilated homes. The influence was particularly marked in children. (British Medical Journal 298:1673-1678, June 24, 1989) 

Spread Health Message

(Psalms 67:2)  That thy way may be known upon earth, thy saving health among all nations.

Learn and Live it Yourself First

R & H Vol.6, "The Circulation of Our Health Journals" — 11-12-1901
Those who act as teachers are to be intelligent in regard to disease and its causes, understanding that every action of the human agent should be in perfect harmony with the laws of life. The light God has given on health reform is for our salvation and the salvation of the world. Men and women should be informed in regard to the human habitation, fitted up by our Creator as His dwellingplace, and over which He desires us to be faithful stewards. "For ye are the temple of the living God; as God hath said, I will dwell in them, and walk in them; and I will be their God, and they shall be my people." Our bodies are wonderfully made, and the Lord requires us to keep them in order. All are under obligation to Him to keep the human structure in a healthful, wholesome condition, that every muscle, every organ, may be used in the service of God. "Thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy strength, and with all thy mind." God, who formed the wonderful structure of the body, will take special care to keep it in order, if men cooperate, instead of working at cross-purposes with Him.

T Vol.5, p.206, "Calls for Laborers" — 1882
Should we dress in plain, modest apparel without reference to the fashions; should our tables at all times be set with simple, healthful food, avoiding all luxuries, all extravagance; should our houses be built with becoming plainness, and furnished in the same manner, it would show the sanctifying power of the truth, and would have a telling influence upon unbelievers. But while we conform to the world in these matters, in some cases apparently seeking to excel worldlings in fanciful arrangement, the preaching of the truth will have but little or no effect. Who will believe the solemn truth for this time, when those who already profess to believe it contradict their faith by their works? It is not God who has closed the windows of heaven to us, but it is our own conformity to the customs and practices of the world.

STSA No.7, p.40,41, "Principles of Health Reform" — 1896
The Lord has given his people a message in regard to health reform. This light has been shining upon their pathway for thirty years; and the Lord cannot sustain his servants in a course which will counteract it. He is displeased when his servants act in opposition to the message upon this point, which He has given them to give to others. Can he be pleased when half the workers laboring in a place, teach that the principles of health reform are as closely allied with the third angel's message as the arm is to the body, while their co-workers, by their practice, teach principles that are entirely opposite? This is regarded as a sin in the sight of God....

Nothing brings such discouragement upon the Lord's watchmen as to be connected with those who have mental capacity, and who understand the reasons of our faith, but by precept and example manifest indifference to moral obligations.

The light which God has given upon health reform cannot be trifled with without injury to those who attempt it; and no man can hope to succeed in the work of God while, by precept and example, he acts in opposition to the light which God has sent.  The voice of duty is the voice of God,—an in-born, heaven-sent guide,—and the Lord will not be trifled with upon these subjects. He who disregards the light which God has given in regard to the preservation of health, revolts against his own good, and refuses to obey the One who is working for his best good.

TFC Vol.15, p.59,60, "Epistle Number Five" — 1868
God has claims upon every man to render to him their bodies a living sacrifice, not a dead, a dying sacrifice, a sacrifice which their own course of action is debilitating, filling with impurities and disease. A living sacrifice God calls for. The body, he tells us, is the temple of the Holy Ghost, the habitation of his Spirit, and he requires every one who bears his image to take care of their bodies for the purpose of his service and his glory. "Ye are not your own," saith the inspired apostle, "ye are bought with a price," wherefore "glorify God in your bodies and spirits which are God's." In order to do this, add to virtue knowledge, and to knowledge temperance, and to temperance patience. It is duty to know how to preserve the body in the very best condition of health, and it is a sacred duty to live up to the light God has graciously given. If we close our eyes to the light for fear we shall see our wrongs, which we are unwilling to forsake, our sins are not lessened but increased. If light is turned from in one case it will be disregarded in another. It is just as much sin to violate the laws of our being as to break one of the ten commandments, for we cannot do this without breaking God's law. We cannot love the Lord with all our heart, mind, soul and strength, while we are loving our appetites, our tastes, a great deal better than we love the Lord. We are daily lessening our strength to glorify God, when he requires all our strength, all our mind. Lessening our hold of life by our wrong habits, and yet profess to be Christ's followers, preparing for the finishing touch of immortality.

You have a work to do, my brother and sister, which no one can do for you. Awake from your lethargy and Christ shall give you life. Change your course of living, your eating, your drinking, and your working. While you pursue the course you have been traveling in for years, you cannot clearly discern sacred and eternal things. Your sensibilities are blunted and your intellect beclouded. You have not been growing in grace and in the knowledge of the truth as was your privilege.

TFC Vol.25, p.33,40,41, "Power of Appetite" — 1875
There is a solemn responsibility upon all, especially upon ministers who teach the truth, to overcome upon the point of appetite. The usefulness of ministers of Christ would be much greater if they had control of their appetites and passions; and their mental and moral powers would be stronger if they should combine physical labor with mental exertion. They could, with strictly temperate habits, with mental and physical labor combined, accomplish a far greater amount of labor and preserve clearness of mind. If they would pursue such a course their thoughts and words would flow more freely, their religious exercises would be more energized, and the impressions made upon their hearers would be more marked....

Men who are engaged in giving the last message of warning to the world, which is to decide the destiny of souls, should make a practical application in their own lives of the truths they preach to others. They should be examples to the people in their eating, in their drinking, and in their chaste conversation and deportment. Gluttony, indulgence of the baser passions, and grievous sins, are hid under the garb of sanctity by many professed representatives of Christ throughout our world.

There are men of excellent natural ability whose labors are not half what they might be if they were temperate in all things. Indulgence of appetite and passion beclouds the mind, lessens physical strength, and weakens moral power. Their thoughts are not clear. Their words are not in power, vitalized by the Spirit of God to reach the hearts of the hearers.

As our first parents lost Eden through the indulgence of appetite, our only hope of regaining Eden is through the firm denial of appetite and passion. Abstemiousness in diet, and control of all the passions, will preserve the intellect so that men may have mental and moral vigor, to bring all their propensities under control of the higher power, and to retain clearness of intellect to discern between right and wrong, between sacred and common things.

CTBH, p.57, "Extremes in Diet" — 1890
Many who adopt the health reform complain that it does not agree with them; but after sitting at their tables I come to the conclusion that it is not the health reform that is at fault, but the poorly prepared food. I appeal to men and women to whom God has given intelligence: learn how to cook. I make no mistake when I say men, for they, as well as women, need to understand the simple, healthful preparation of food. Their business often takes them where they cannot obtain wholesome food. They may be called to remain days and even weeks in families that are entirely ignorant in this respect. Then, if they have the knowledge, they can use it to good purpose.

T Vol.1, p.681, "Healthful Cookery" — 1868
Some act as though that which they eat were lost, and anything they could toss into the stomach to fill it would do as well as food prepared with so much painstaking. It is important that we relish the food we eat. If we cannot do this, but eat mechanically, we fail to be nourished and built up as we would be if we could enjoy the food we take into the stomach. We are composed of what we eat. In order to make a good quality of blood, we must have the right kind of food, prepared in a right manner.

T Vol.2, p.373, "Christian Temperance" — 1870
We can have a variety of good, wholesome food, cooked in a healthful manner, so that it can be made palatable to all. And if you, my sisters, do not know how to cook, I advise you to learn. It is of vital importance to you to know how to cook. There are more souls lost from poor cooking than you have any idea of. It produces sickness, disease, and bad tempers; the system becomes deranged, and heavenly things cannot be discerned. There is more religion in a loaf of good bread than many of you think. There is more religion in good cooking than you have any idea of. We want you to learn what good religion is, and to carry it out in your families. When I have been from home sometimes, I have known that the bread upon the table, and the food generally, would hurt me; but I would be obliged to eat a little to sustain life. It is a sin in the sight of Heaven to have such food. I have suffered for want of proper food. For a dyspeptic stomach, you may place upon your tables fruits of different kinds, but not too many at one meal. In this way you may have a variety, and it will taste good, and after you have eaten your meals you will feel well.

GW, p.231,232, "The Under-Shepherd" — 1915
Ministers to Teach Health Reform—Our ministers should become intelligent on health reform.... They should understand the laws that govern physical life, and their bearing upon the health of mind and soul. Thousands upon thousands know little of the wonderful body God has given them or of the care it should receive; they consider it of more importance to study subjects of far less consequence. The ministers have a work to do here. When they take a right position on this subject, much will be gained. In their own lives and homes they should obey the laws of life, practicing right principles and living healthfully. Then they will be able to speak correctly on this subject, leading the people higher and still higher in the work of reform. Living in the light themselves, they can bear a message of great value to those who are in need of just such testimony.

There are precious blessings and a rich experience to be gained if ministers will combine the presentation of the health question with all their labors in the churches. The people must have the light on health reform. This work has been neglected, and many are ready to die because they need the light which they ought to have and must have before they will give up selfish indulgences.

The presidents of our conferences need to realize that it is high time they were placing themselves on the right side of this question. Ministers and teachers are to give to others the light they have received. Their work in every line is needed. God will help them; He will strengthen His servants who stand firm, and will not be swayed from truth and righteousness in order to accommodate self-indulgence....

The light that the Lord has given on this subject in His word is plain, and men will be tested and tried in many ways to see if they will heed it. Every church, every family, needs to be instructed in regard to Christian temperance. All should know how to eat and drink in order to preserve health. We are amid the closing scenes of this world's history; and there should be harmonious action in the ranks of Sabbath-keepers. Those who stand aloof from the great work of instructing the people upon this question, do not follow where the Great Physician leads the way.

Spread in Home

TFC Vol.25, p.169, "Christian Temperance" — 1875
When parents and children meet at the final reckoning, what a scene will then be presented. The thousands of children who have been slaves to appetite and debasing vice, whose lives are moral wrecks, will stand face to face with the parents who made them what they are. Who but the parents must bear this fearful responsibility? Did the Lord make these youth corrupt? Oh! no. He made them in his image, a little lower than the angels. Who, then, has done the fearful work of forming the life character? Who changed their characters so that they do not bear the impress of God, and must be forever separated from his presence as too impure to have any place with the pure angels in a holy Heaven. Were the sins of the parents transmitted to the children in perverted appetites and passions? And was the work completed by the pleasure-loving mother in a neglect to properly train her children according to the pattern given her? All these mothers, just as surely as they exist, will pass in review before God. Satan is ready to do his work, and to present temptations which they have no will or moral power to resist.

HR, "Appeal to Mothers" — 02-01-80
The constant inquiry of every one should be, What is duty? What shall I do to benefit my children and society, and to glorify God? If we would reach a high standard in moral and spiritual attainments, we must live for this every day. Our present course of action may be determining the course of hundreds. We must render an account to God for the good we might have done but failed to perform because we had placed ourselves, through sinful indulgence, in a position of physical and mental weakness, where he could not accept our service. Many have but little sense of their sin in robbing God by selfish extravagance, and indulgence of perverted appetite. The cause of reform today is suffering for the want of men and women of integrity and moral worth....

The will of God has been plainly expressed to all mothers; he would have them, by precept and example, advocates of health reform. They should plant their feet firmly upon principle, in no case to violate the physical laws which God has implanted in their beings. "Standing by a purpose true," with firm integrity, mothers will have moral power and grace from Heaven to let their light shine forth to the world, both in their own upright course and in the noble character of their children....

This lesson should not be regarded with indifference. Parents who indulge in excess of eating and drinking, or in the gratification of the animal propensities, transmit their corrupted blood and vitiated appetites to their children, who have less self-control and less power to resist temptation than the parents had. Many children die in infancy, while many more are ruined for time and eternity, in consequence of the sinful indulgences of the parents....

Mothers, God would have your children start out on the journey of life with a good inheritance. He has a work for man to do in the world; and in order to perform this work for the benefit of his fellow-men and the glory of God, he must have physical, mental, and moral power.

R & H Vol.6, "Disease and Its Causes" — 07-25-1899
The period in which the infant receives its nourishment from its mother is critical. Many a mother, while nursing her infant, has been permitted to overwork, heating her blood over the cook-stove; and the nursling has been seriously affected, not only with fevered nourishment from the mother's breast, but its blood has been poisoned by the unhealthy diet of the mother, which has fevered her whole system, thereby affecting the food of the infant. The infant is also affected by the condition of the mother's mind. If she is unhappy, easily agitated, irritable, giving vent to outbursts of passion, the nourishment the infant receives from its mother will be inflamed, often producing colic, spasms, and, in some instances, causing convulsions, or fits.

The character also of the child is more or less affected by the nature of the nourishment received from the mother. How important, then, that the mother, while nursing her infant, should preserve a happy state of mind, having perfect control of her own spirit. By thus doing, the food of the child is not injured, and the calm, self-possessed course the mother pursues in the treatment of her child has much to do in molding the mind of the infant. If it is nervous, and easily agitated, the mother's careful, unhurried manner will have a soothing and correcting influence, and the health of the infant will be much improved.

Infants have been greatly abused by improper treatment. If fretful, they have generally been fed to keep them quiet, when, in most cases, receiving too much food, made injurious by the wrong habits of the mother, was the very cause of their fretfulness. More food only made the matter worse; for the stomach was already overloaded.

CTBH, p.62, "Home Education" — 1890
Parents should provide employment for their children. Nothing will be a more sure source of evil than indolence. Physical labor that brings healthful weariness to the muscles, will give an appetite for simple, wholesome food, and the youth who is properly employed will not rise from the table grumbling because he does not see before him a platter of meat and various dainties to tempt his appetite.

Jesus, the Son of God, in laboring with his hands at the carpenter's trade, gave an example to all youth. Let those who scorn to take up the common duties of life remember that Jesus was subject to his parents, and contributed his share toward the sustenance of the family. Few luxuries were seen on the table of Joseph and Mary, for they were among the poor and lowly.

T Vol.2, p.359-362, "Christian Temperance" — 1870
We live in a corrupt age. It is a time when Satan seems to have almost perfect control over minds that are not fully consecrated to God. Therefore there is a very great responsibility resting upon parents and guardians who have children to bring up. Parents have taken the responsibility of bringing these children into existence; and now what is their duty? Is it to let them come up just as they may, and just as they will? Let me tell you, a weighty responsibility rests upon these parents. "Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God." Do you do this when you prepare food for your tables and call your family to partake of it? Are you placing before your children only the food that you know will make the very best blood? Is it that food that will preserve their systems in the least feverish condition? Is it that which will place them in the very best relation to life and health? Is this the food that you are studying to place before your children? Or do you, regardless of their future good, provide for them unhealthful, stimulating, irritating food?

I have said that some of you are selfish. You have not understood what I have meant. You have studied what food would taste best. Taste and pleasure, instead of the glory of God, and a desire to advance in the divine life, and to perfect holiness in the fear of God, have ruled. You have consulted your own pleasure, your own appetite; and while you have been doing this, Satan has been gaining a march upon you, and as is generally the case, has frustrated your efforts every time.

Some of you fathers have taken your children to the physician to see what was the matter with them. I could have told you in two minutes what was the trouble. Your children are corrupt. Satan has obtained control of them. He has come right in past you, while you, who are as God to them, to guard them, were at ease, stupefied, and asleep. God has commanded you to bring them up in the fear and nurture of the Lord. But Satan has passed right in before you and has woven strong bands around them. And yet you sleep on. May Heaven pity you and your children, for every one of you needs His pity.

Had you taken your position upon the health reform; had you added to your faith virtue, to virtue knowledge, and to knowledge temperance, things might have been different. But you have been only partially aroused by the iniquity and corruption that is in your houses....

You should be teaching your children. You should be instructing them how to shun the vices and corruptions of this age. Instead of this, many are studying how to get something good to eat. You place upon your tables butter, eggs, and meat, and your children partake of them. They are fed with the very things that will excite their animal passions, and then you come to meeting and ask God to bless and save your children. How high do your prayers go? You have a work to do first. When you have done all for your children which God has left for you to do, then you can with confidence claim the special help that God has promised to give you.

You should study temperance in all things. You must study it in what you eat and in what you drink. And yet you say: "It is nobody's business what I eat, or what I drink, or what I place upon my table." It is somebody's business, unless you take your children and shut them up, or go into the wilderness where you will not be a burden upon others, and where your unruly, vicious children will not corrupt the society in which they mingle.

T Vol.1, p.681-685, "Healthful Cookery" — 1868
Many do not feel that this (cooking) is a matter of duty, hence they do not try to prepare food properly. This can be done in a simple, healthful, and easy manner, without the use of lard, butter, or flesh meats. Skill must be united with simplicity. To do this, women must read, and then patiently reduce what they read to practice. Many are suffering because they will not take the trouble to do this. I say to such: It is time for you to rouse your dormant energies and read up. Learn how to cook with simplicity, and yet in a manner to secure the most palatable and healthful food.

Because it is wrong to cook merely to please the taste, or to suit the appetite, no one should entertain the idea that an impoverished diet is right. Many are debilitated with disease, and need a nourishing, plentiful, well-cooked diet....

It is a religious duty for those who cook to learn how to prepare healthful food in different ways, so that it may be eaten with enjoyment. Mothers should teach their children how to cook. What branch of the education of a young lady can be so important as this? The eating has to do with the life. Scanty, impoverished, ill-cooked food is constantly depraving the blood, by weakening the blood-making organs. It is highly essential that the art of cookery be considered one of the most important branches of education. There are but few good cooks. Young ladies consider that it is stooping to a menial office to become a cook. This is not the case. They do not view the subject from a right standpoint. Knowledge of how to prepare food healthfully, especially bread, is no mean science....

It is a religious duty for every Christian girl and woman to learn at once to make good, sweet, light bread from unbolted wheat flour. Mothers should take their daughters into the kitchen with them when very young, and teach them the art of cooking. The mother cannot expect her daughters to understand the mysteries of housekeeping without education. She should instruct them patiently, lovingly, and make the work as agreeable as she can by her cheerful countenance and encouraging words of approval. If they fail once, twice, or thrice, censure not. Already discouragement is doing its work, and tempting them to say: "It is of no use; I can't do it." This is not the time for censure. The will is becoming weakened. It needs the spur of encouraging, cheerful, hopeful words, as: "Never mind the mistakes you have made. You are but a learner, and must expect to make blunders. Try again. Put your mind on what you are doing. Be very careful, and you will certainly succeed."

SW, "Regarding the Importance of Cooking" — 10-30-1901
Some are called to what are looked upon as humble duties—it may be, to cook. But the science of cooking is not a small matter. The skilful preparation of food is one of the most essential arts, standing above music teaching or dressmaking. By this I do not mean to discount music teaching or dressmaking, for they are essential. But more important still is the art of preparing food so that it is both healthful and appetizing. This art should be regarded as the most valuable of all the arts, because it is so closely connected with life. It should receive more attention; for in order to make good blood, the system requires good food. The foundation of that which keeps people in health is the medical missionary work of good cooking.

Often health reform is made health deform by the unpalatable preparation of food. The lack of knowledge regarding healthful cookery must be remedied before health reform is a success.

Good cooks are few. Very many mothers need to take lessons in cooking, that they may set before the family well-prepared, neatly-served food.

Before children take lessons on the organ or the piano they should be given lessons in cooking. The work of learning to cook need not exclude music, but to learn music is of less importance than to learn how to prepare food that is wholesome and appetizing.

R & H Vol.1, "Notes from the Field" — 09-06-1877
My lungs and throat pained me very much, yet I believed God would help me upon that important occasion. My text was, "To him that overcometh," etc. Rev. 3:21. The Lord gave me great freedom in addressing that immense crowd upon the subject of Christian Temperance. I labored to show that temperance must be lived out in our homes; that our children must be trained to temperate habits from the cradle, in order for them to be firm of principle, correct in their morals, and able, not only to withstand all temptations to intemperance themselves, but to wield a powerful influence over others in favor of the right. In their ignorance or carelessness, parents give their children the first lessons in intemperance. At the table, loaded with injurious condiments, rich food, and spiced knickknacks, the child acquires a taste for that which is hurtful to him, which tends to irritate the tender coats of the stomach, inflame the blood, and strengthen the animal passions. The appetite soon craves something stronger, and tobacco is used to gratify that craving. This indulgence only increasing the unnatural longing for stimulants, liquor drinking is soon resorted to, and drunkenness follows. This is the course of the great highway to intemperance.

♥Diarrhea is a major health problem in many low-income areas of the world. Breast feeding has been shown to be helpful in the prevention and treatment of diarrhea in young children. A recent study from the Philippines demonstrated that adding even water, tea, or other fluids to the diet of breastfeeding infants increases their risk of developing diarrhea. (Pediatrics 86(6)874-882, December 1990) 

♥Pacifier use may interfere with breast feeding according to a study from Brazil. It is felt that the infants may suffer "nipple confusion" which leads to poor sucking at the breast. The study showed that the more frequently a one-month old infant was given a pacifier the more likely the infant was to no longer be breast fed at four months of age. Because breast milk protects the newborn from infection, the researchers urge that early pacifier use be discouraged. (Pediatrics 95(4)497-499, April 1995) 

Spread Everywhere

T Vol.9, p.112, "The Work in the Cities" — 1909
The work of health reform is the Lord's means for lessening suffering in our world and for purifying His church. Teach the people that they can act as God's helping hand, by cooperating with the Master Worker in restoring physical and spiritual health. This work bears the signature of heaven, and will open doors for the entrance of other precious truths. There is room for all to labor who will take hold of this work intelligently.

T Vol.9, p.168, "The Health Work" — 1905
I have been instructed that we are not to delay to do the work that needs to be done in health reform lines. Through this work we are to reach souls in the highways and the byways.

R & H Vol.1, "A Remarkable Dream" — 11-04-1875
There should be more earnest efforts made to enlighten the people upon the great subject of health reform. Tracts of four, eight, twelve, sixteen, and more pages, containing pointed, well-written articles on this great question, should be scattered like the leaves of autumn.

T Vol.7, p.133, "Health Foods" — 1902
It is the Lord's design that in every place men and women shall be encouraged to develop their talents by preparing healthful foods from the natural products of their own section of the country. If they look to God, exercising their skill and ingenuity under the guidance of His Spirit, they will learn how to prepare natural products into healthful foods. Thus they will be able to teach the poor how to provide themselves with foods that will take the place of flesh meat. Those thus helped can in turn instruct others. Such a work will yet be done with consecrated zeal and energy. If it had been done before, there would today be many more people in the truth and many more who could give instruction. Let us learn what our duty is, and then do it. We are not to be dependent and helpless, waiting for others to do the work that God has committed to us.

T Vol.7, p.128, "Health Foods" — 1901
God is the author of all wisdom, all intelligence, all talent. He will magnify His name by giving to many minds wisdom in the preparation of health foods. And when He does this, the making of these new foods is not to be looked upon as an infringement of the rights of those who are already manufacturing health foods, although in some respects the foods made by the different ones may be similar. God will take ordinary men and will give them skill and understanding in the use of the fruit of the earth. He deals impartially with His workers. Not one is forgotten by Him. He will impress businessmen who are Sabbathkeepers to establish industries that will provide employment for His people. He will teach His servants to prepare less expensive health foods which can be bought by the poor.

T Vol.7, p.124, "Health Foods" — 1902
During the past night many things have been opened before me. The manufacture and sale of health foods will require careful and prayerful consideration.

There are many minds in many places to whom the Lord will surely give knowledge of how to prepare foods that are healthful and palatable, if He sees that they will use this knowledge righteously. Animals are becoming more and more diseased, and it will not be long until animal food will be discarded by many besides Seventh-day Adventists. Foods that are healthful and life sustaining are to be prepared, so that men and women will not need to eat meat.

R & H Vol.10, "Freely Ye Have Received, Freely Give" — 06-06-1912
Good service can be done by teaching the people how to prepare healthful food. This line of work is as essential as any that can be taken up. More cooking schools should be established, and some should labor from house to house, giving instruction in the art of cooking wholesome foods.

T Vol.9, p.112, "The Work in the Cities" — 1909
Cooking schools are to be held. The people are to be taught how to prepare wholesome food. They are to be shown the need of discarding unhealthful foods. But we should never advocate a starvation diet. It is possible to have a wholesome, nutritious diet without the use of tea, coffee, and flesh food. The work of teaching the people how to prepare a dietary that is at once wholesome and appetizing is of the utmost importance.

TFC Vol.11, p.44,45 — 1867
There are but few as yet that are aroused sufficiently to understand how much their habits of diet have to do with their health, their characters, their usefulness in this world, and their eternal destiny.

I saw that it was the duty of those who have received the light given from Heaven, and have realized the benefit of walking in the light, to manifest a greater interest for those who are suffering for want of knowledge. I saw that Sabbath-keepers who are looking for the soon appearing of their Saviour should be the last to manifest a lack of interest in this great work of reform. Men and women must be instructed. Ministers and people should feel that the burden of the work rests upon them to agitate the subject, and urge it home upon the people.

MH, p.193, "Help for the Unemployed and the Homeless" — 1905
Christian farmers can do real missionary work in helping the poor to find homes on the land and in teaching them how to till the soil and make it productive. Teach them how to use the implements of agriculture, how to cultivate various crops, how to plant and care for orchards.

MH, p.227, "Prayer for the Sick" — 1905
It is labor lost to teach people to look to God as a healer of their infirmities, unless they are taught also to lay aside unhealthful practices. In order to receive His blessing in answer to prayer, they must cease to do evil and learn to do well. Their surroundings must be sanitary, their habits of life correct. They must live in harmony with the law of God, both natural and spiritual.

T Vol.7, p.115, "Health Foods" — 1902
The Lord has a message for our cities, and this message we are to proclaim in our camp meetings and by other public efforts, and also through our publications. In addition to this, hygienic restaurants are to be established in the cities, and by them the message of temperance is to be proclaimed. Arrangements should be made to hold meetings in connection with our restaurants. Whenever possible, let a room be provided where the patrons can be invited to lectures on the science of health and Christian temperance, where they can receive instruction on the preparation of wholesome food and on other important subjects. In these meetings there should be prayer and singing and talks, not only on health and temperance topics, but also on other appropriate Bible subjects. As the people are taught how to preserve physical health, many opportunities will be found to sow the seeds of the gospel of the kingdom.

R & H Vol.10, "Early Counsels on Medical Work" — 06-18-1914
The Lord has presented before me that many, many will be rescued from physical, mental, and moral degeneracy through the practical influence of health reform. Health talks will be given; publications will be multiplied. The principles of health reform will be received with favor; and many will be enlightened. The influences that are associated with health reform will commend it to the judgment of all who want light; and they will advance step by step to receive the special truths for this time. Thus truth and righteousness will meet together....

The gospel and the medical missionary work are to advance together. The gospel is to be bound up with the principles of true health reform. Christianity is to be brought into the practical life. Earnest, thorough reformatory work is to be done. True Bible religion is an outflowing of the love of God for fallen man. God's people are to advance in straightforward lines to impress the hearts of those who are seeking for truth, who desire to act their part aright in this intensely earnest age. We are to present the principles of health reform before the people, doing all in our power to lead men and women to see the necessity of these principles and to practice them.

T Vol.6, p.112, "Evangelistic Work" — 1900
As we near the close of time, we must rise higher and still higher upon the question of health reform and Christian temperance, presenting it in a more positive and decided manner. We must strive continually to educate the people, not only by our words, but by our practice. Precept and practice combined have a telling influence.

At the camp meeting, instruction on health topics should be given to the people. At our meetings in Australia, lectures on health subjects were given daily, and a deep interest was aroused. A tent for the use of physicians and nurses was on the ground, medical advice was given freely, and was sought by many. Thousands of people attended the lectures, and at the close of the camp meeting the people were not satisfied to let the matter drop with what they had already learned. In several cities where camp meetings were held, some of the leading citizens urged that a branch sanitarium be established, promising their cooperation.

T Vol.8, p.148, "Letters to Physicians" — 1904 
It is the positive duty of God's people to go into the regions beyond. Let forces be set at work to clear new ground, to establish new centres of influence wherever an opening can be found. Rally workers who possess true missionary zeal, and let them go forth to diffuse light and knowledge far and near. Let them take the living principles of health reform into the communities that to a large degree are ignorant of these principles. Let classes be formed, and instruction be given regarding the treatment of disease.

T Vol.9, p.36, "For the Coming of the King" — 1909
There is a wide field of service for women as well as for men. The efficient cook, the seamstress, the nurse—the help of all is needed. Let the members of poor households be taught how to cook, how to make and mend their own clothing, how to nurse the sick, how to care properly for the home. Even the children should be taught to do some little errand of love and mercy for those less fortunate than themselves.

T Vol.9, p.113, "The Work in the Cities" — 1909
Keep the work of health reform to the front, is the message I am instructed to bear. Show so plainly its value that a widespread need for it will be felt. Abstinence from all hurtful food and drink is the fruit of true religion. He who is thoroughly converted will abandon every injurious habit and appetite. By total abstinence he will overcome his desire for health-destroying indulgences.

I am instructed to say to health reform educators: Go forward. The world needs every jot of the influence you can exert to press back the tide of moral woe. Let those who teach the third angel's message stand true to their colors.

Heavenly Food

(John 6:58)  This is that bread which came down from heaven: not as your fathers did eat manna, and are dead: he that eateth of this bread shall live for ever.

(Revelation 2:17)  He that hath an ear, let him hear what the Spirit saith unto the churches; To him that overcometh will I give to eat of the hidden manna, and will give him a white stone, and in the stone a new name written, which no man knoweth saving he that receiveth it.

(Revelation 22:2)  In the midst of the street of it, and on either side of the river, was there the tree of life, which bare twelve manner of fruits, and yielded her fruit every month: and the leaves of the tree were for the healing of the nations.

R & H Vol.3, "The Book of Books" — 08-21-1888
The understanding takes the level of the things with which it becomes familiar. If all would make the Bible their study, we should see a people further developed, capable of thinking more deeply, and showing a greater degree of intelligence, than the most earnest efforts in studying merely the sciences and histories of the world could make them. The Bible gives the true seeker an advanced mental discipline, and he comes from contemplation of divine things with his faculties enriched; self is humbled, while God and his revealed truth are exalted. It is because men are unacquainted with the precious Bible histories, that there is so much lifting up of man, and so little honor given to God. The Bible contains just that quality of food that the Christian needs, in order that he may grow strong in spirit and intellect. The searching of all books of philosophy and science, cannot do for the mind and morals, what the Bible can do, if it is studied and practiced.

B1, "To the Little Remnant Scattered Abroad" — 04-06-1846
In the ark, beneath where the angels wings were spread, was a golden pot of Manna, of a yellowish cast; and I saw a rod, which Jesus said was Aarons; I saw it bud, blossom and bear fruit. And I saw two long golden rods, on which hung silver wires, and on the wires most glorious grapes; one cluster was more than a man here could carry. And I saw Jesus step up and take off the manna, almonds, grapes and pomegranates, and bear them down to the city, and place them on the supper table. I stepped up to see how much was taken away, and there was just as much left; and we shouted Hallelujah—Amen....

"We shouted Hallelujah, glory; and entered into the city; and I saw a table of pure silver, it was many miles in length, yet our eyes could extend over it. And I saw the fruit of the tree of life, the manna, almonds, figs, pomegranates, grapes, and many other kinds of fruit.

GC, p.210, "The Saints' Reward" — 1858
I then saw Jesus leading the redeemed host to the tree of life, and again we heard his lovely voice, richer than any music that ever fell on mortal ear, saying, The leaves of this tree are for the healing of the nations.  Eat ye all of it.  Upon the tree of life was most beautiful fruit, which the saints could partake of freely.  There was a most glorious throne in the City, and from under the throne proceeded a pure river of water of life, as clear as crystal.  On either side of this river of life was the tree of life.  On the banks of the river were beautiful trees bearing fruit which was good for food.  Language is altogether too feeble to attempt a description of heaven.  As the scene rises before me I am lost in amazement; and carried away with the surpassing splendor and the excellent glory, I lay down the pen, and exclaim, O what love!  What wondrous love!  The most exalted language cannot describe the glory of heaven, nor the matchless depths of a Saviour's love.

God bless us putting this book into practice to prepare for the End Time J

Appendix I

Nutrient Sources

♥Fiber
Excellent fruit and vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes

Folate
Excellent fruit and vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus

Potassium *
Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice

Vitamin A
Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage

Vitamin C
Excellent fruit and vegetable sources: guava, red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, brussels sprouts, oranges, mangoes, tomato juice, cauliflower

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, or white onions. For more variety, try new fruits and vegetables regularly.
www.fruitsandveggiesmatter.gov

♥The following list shows 10 - 12 widely-used plant-based  foods to supply some of the more well-known  nutrients.  All foods are per 100 grams, so caution  must be made in actually eating to supply the desired  nutrient, as, for example, 100 grams of grapes is easy  to eat, but 100 grams of raisins is not.  All  information is from the USDA Nutrient Database SR19.

Calories (compared to beef fat at 902, and bacon at  898): Most all plant-based oils including olive oil 884,  Apples and Bananas dried 346, Raisins 302, Dates 282,  Figs dried 249, Tamarind 239, Avocado 167, Potatoes  mashed dried 354, Seaweed dried 306, Mushrooms dried 296, Tomatoes dried 258

FIND VITAMINS ACE in Fruit & Veggies

Vitamin A (iu): Sweet potato 19,216, Carrot 17,200, Pumpkin canned 15,565, Kale 13,622, Mixed vegetables canned 11,646, Turnip greens 11,586, Squash 11,155, Apricots dried 3,604, Melon 3,382,  Passion-fruit juice 2,410

Vitamin C (mg):  Acerola 1,677, Guava 228, Currants  181, Green pepper stir-fry 177, Kiwi 92, Longan 84,  Litchi 71, Orange 71, Parsley 133, Mustard Spinach  130, Taro 96

Vitamin E (mg): Apricots dried 4.3, Green olives canned  or bottled 3.8 (black 1.7), Avocado 2.1, Kiwi 1.5,  Peaches canned 1.2, Cranberry 1.2, Blackberry 1.2,  Mango 1.1, Nectarine 0.8, Papaya 0.7

Vitamins ACE together: Guava, Currants, Kiwi, Peach,  Papaya, Apricot, Avocado, Mango, Persimmon,  Mulberries

Folate (mcg): Yeast extract 1,010, Seaweed dried 580,  Spinach and Turnip greens 194, Parsley 152, Asparagus 149, Okra 146, Lettuce 136, Avocado 89, Guava 49,  Orange 39, Papaya 38, Durian 36

Calcium (mg): Sesame seeds 988, Cottonseed flour  478, Winged beans 440, Tofu prepared with calcium  sulfate 350, Almonds 291, Soybeans 277, Flaxseed 255,  Kidney beans 195, Dandelion greens 187, Lotus seeds  dried 163, Brazilnuts 160, Sunflower seeds 116

Iron (mg): Seaweed dried 28.5, Sesame butter 19.2,  Soybeans 15.7, Pumpkin and Squash seeds 15, Winged  beans 13.4, Long beans 8.6, Lentils 7.5, Sunflower  seeds 6.8, Cashew nuts 6.7, Apricots dried 6.3

Protein (g): Soy protein isolate 80.7, Seaweed dried,  57.5, Peanut flour 52.2, Sesame flour 50.1, Pumpkin  and Squash seeds 33, Wing beans 29.6, Peanuts 28,  Yeast extract spread 27.8, Walnuts (black) 24.1,  Soybeans sprouted stir-fry 13.1, Lentils sprouted 9.0,  Kanpyo (dried gourd) 8.6

♥Top sources of antioxidants = blackberries, walnuts, strawberries, artichokes, cranberries, grapes and various other berries.  (AJCN. 2006 Jul;84(1):95-135). 

Appendix II

Practical Helps

♥Research shows that eating at least 3 servings of whole grain foods such as oatmeal, whole wheat bread and brown rice each day as part of a healthy diet can help reduce the risk for heart disease and diabetes and may contribute to a stable long-term weight. 

What makes a grain whole? A whole grain is “whole” if it contains all three parts of the grain kernel: the bran, the endosperm and the germ. When whole grains are processed, the bran and germ are often removed, along with all of their nutrients and much of the fiber. Scientists believe that the fiber, vitamins, minerals and other substances contained in whole grains work together to provide maximum nutrition and health benefits.

Parts of the Grain:
Bran – coarse outer layer of the kernel that contains most of the fiber.
Endosperm – largest part of the kernel that contains most of the carbohydrates and protein.
Germ – the “heart” of the grain that is rich is B vitamins, minerals, heart healthy oils and antioxidants.

Refined grains are stripped of the nutritious bran and germ during milling, leaving behind the carbohydrate rich endosperm. White flour and white rice are examples.
Enriched grains are refined grains that the food manufacturers have added back some of the vitamins and iron lost during refinement. 

A good source of whole grain is not always a good source of fiber. Depending on the amounts of bran, endosperm and germ as well as the amount of moisture in the grain, the fiber content will vary. Look at the fiber grams on the nutrition label. An excellent source of fiber has at least 5 grams per serving; a good source of fiber has at least 2.5 grams per serving.

Grain foods that provide a good source of fiber may not contain whole grain. Many high fiber foods, such as bran cereal, do not.

Check the ingredient list – Foods that are mostly or completely whole grain list the word “whole” with the first ingredient. Because ingredients are listed in descending order by weight, seeing “whole” first means that the grain in the product is mostly whole grain. Don’t be fooled by color and texture – Brown colored bread is often refined white bread with added coloring to make it look like whole wheat. If the first ingredient is “wheat flour” that means it’s refined. Also, there is now white whole wheat bread. Make sure you read the ingredient label.

How much is a whole grain serving? 1 cup of ready to eat cereal made with whole grain. 1 slice bread made with whole grain. ½ cup cooked brown rice, pasta or oatmeal (not instant). 5 crackers made with whole grain. 1 – 2½ muffins made with whole grain. (Cornell Cooperative Extension, "Sorting Out Whole Grain Information", 7:2, 2006)

♥To prepare brown rice, use 2 cups of water for each cup of brown rice, and salt to taste. Bring salted water to a boil, and stir in rice. Reduce heat to a minimal simmer, and cook tightly covered for 45 minutes or until all water has been absorbed into rice.

Use slightly more water for sticky rice. Use slightly less water for fluffy, separate rice. Adding a couple tablespoons of yogurt helps to give brown rice the texture of white rice.

It is possible to substitute a salted broth for the salted water for a different flavor.

A nutritionally superior method of preparation known as GABA Rice or GBR, developed during the United Nations Year of Rice, may be used. This involves soaking washed brown rice for 20 hours in warm water (38 °C or 100 °F) prior to cooking it. This process stimulates germination, which activates various enzymes in the rice. By this method, it is possible to obtain a more complete amino acid profile.
http://en.wikipedia.org/wiki/Brown_rice

♥Brown rice and white rice nutrients (100g. cooked)
Energy (kcal) = 362, 361			Potassium (mg) = 326, 111
Carbohydrates (g) = 77.7, 82.0		Sodium (mg) = 12, 31
Dietary fiber (g) = 2.8, 0.6			Vitamin B1 (mg) = 0.26, 0.07
Fat (g) = 2.4, 0.8				Vitamin B2, (mg) = 0.04, 0.02
Calcium (mg) = 12, 8				Niacin (mg) = 5.5, 1.8
Phosphorus (mg) 255, 87			Protein (g) = 7.4, 6
Source: Thai Food Composition Table (1999), Institute of Nutrition, Mahidol University

Rice is an extremely healthy food for a number of reasons. Rice is a complex carbohydrate, which means that it contains starch and fiber.

Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient.

Rice is suitable for vegetarians and vegans, with brown rice in particular complementing vegetarian and vegan dishes.
www.pechsiam.com/allabout_nutrition.htm

♥Eat 5 or more servings of a variety of vegetables and fruits each day. Choose whole grains in preference to processed (refined) grains. Limit consumption of processed and red meats. 

Being overweight or obese is clearly linked with an increased risk of developing several types of cancer: Limit French fries, snack chips, and other fried vegetable products. Choose whole grain rice, bread, pasta, and cereals. 

Alcohol is an established cause of cancers of the: mouth, pharynx (throat), larynx (voice box), esophagus, liver, and breast .

Many studies have found that a high intake of fresh fruits and vegetables is linked with a lower risk of stomach cancer, while a high intake of salt-preserved foods is linked with a higher risk. 

In the majority of population studies, greater consumption of vegetables and fruits has been linked to a lower risk of lung, oral, esophageal, stomach, and colon cancer. Because we don't know which of the many compounds in these foods are most helpful, the best advice is to eat 5 or more servings of an assortment of colorful vegetables and fruits each day. (American Cancer Society, "Nutrition and Physical Activity Guidelines for Cancer Prevention: Summary", 2006)

♥The rise of such non-communicable diseases in both wealthy nations and poorer countries is partly due to declining physical activity and excessive food energy intake. But WHO attributes approximately 3 million deaths a year from such diseases to inadequate fruit and vegetable intake — a risk factor almost as deadly as tobacco use or unsafe sex.

“Increasing fruit and vegetable consumption is a major public health challenge at the moment,”

“The best advice is to eat a wide variety of foods,” says William D. Clay, Chief of FAO’s Nutrition Programmes Service. This is one of the main messages in FAO’s “Get the best from your food” campaign, a public information initiative aimed at promoting appropriate diets and healthy lifestyles. “Eating an abundance of fruits and vegetables within the context of a diverse diet will help ensure you are meeting your nutritional needs,”

Why are fruits and vegetables so indispensable? 

For starters, they are full of vitamins and minerals, which serve an array of important functions in the body: Vitamin A, for instance, maintains eye health and boosts the body’s immunity to infectious diseases; potassium promotes proper nerve and muscle functioning; and B-vitamins are necessary for converting food into energy. (Folate, one of the most common B-vitamins found in produce, can also significantly reduce the risk of neural tube birth defects in newborns and contribute to the prevention of heart disease.) 

Other micronutrients in fruits and vegetables, such as vitamin C and vitamin E, serve as powerful antioxidants that can protect cells from cancer-causing agents; vitamin C, in particular, can increase the body’s absorption of calcium — an essential mineral for strong bones and teeth — and iron from other foods. (Low iron levels can lead to anaemia, one of the most severe nutrition-related disorders, affecting about 2 billion people worldwide.) 

Many fruits and vegetables are also very high in dietary fibre, which can help move potentially harmful substances through the intestinal tract and lower blood cholesterol levels.

Much of fruits and vegetables’ potency is believed to also come from substances known as “phytochemicals”. These unique compounds are naturally produced by plants to protect themselves against viruses, bacteria and fungi. (Food and Agriculture Organization of the UN, "Increasing fruit and vegetable consumption becomes a global priority", 2003)

♥Low fruit and vegetable intake is among the top 10 risk factors contributing to attributable mortality, according to evidence presented in World Health Report 2003. Up to 2.7 million lives could potentially be saved each year with sufficient global fruit and vegetable consumption. Fruits and vegetables as part of the daily diet could help prevent major noncommunicable diseases (NCD) such as cardiovascular diseases and certain cancers. Eating a variety of vegetables and fruits clearly ensures an adequate intake of most micronutrients, dietary fibres and a host of essential non-nutrient substances. As well, increased fruit and vegetable consumption can help displace foods high in saturated fats, sugar or salt.

Worldwide, low intake of fruits and vegetables is estimated to cause about 19% of gastrointestinal cancer, about 31% of ischaemic heart disease and 11% of stroke. Of the global burden attributable to low fruit and vegetable consumption, about 85% was from cardiovascular disease (CVD) and 15% from cancers. The estimated levels of current fruit and vegetable intake vary considerably around the world ranging from less than 100g/day in less developed countries, to about 450 g/day in Western Europe.

A recent WHO/FAO expert consultation report on diet, nutrition and prevention of chronic diseases, sets population nutrient goals and recommends intake of a minimum of 400 g of fruits and vegetables per day for the prevention of chronic diseases such as heart diseases, cancer, diabetes and obesity. The report states that there is convincing evidence that fruits and vegetables decrease the risk for obesity, and evidence that they probably decrease the risk of diabetes. Further, there is convincing evidence that fruit and vegetables lower the risk for CVD. (The report specifies that the tubers, e.g. potatoes, cassava, should not be included in fruits and vegetables.) (World Health Organization, "Fruit, Vegetables and NCD Disease Prevention", 2003)

♥Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians. 

Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins). 

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). 

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. 

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers, and nutritional yeast. 

Tips for Vegetarians: 
Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat. 

Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol. 

Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. (USDA 2007)
www.MyPyramid.gov

♥Cancer accounts for 7.1 million deaths annually (12.5% of the global total). Dietary factors account for about 30% of all cancers in Western Countries and approximately up to 20% in developing countries; diet is second only to tobacco as a preventable cause. Approximately 20 million people suffer from cancer; a figure projected to rise to 30 million within 20 years. 

Cancer is becoming an increasingly important factor in the global burden of disease. The estimated number of new cases annually is expected to rise from 10 million in 2000 to 15 million by 2020. Some 60% of these cases will occur in the less developed parts of the world. More than 7 million people now die each year from cancer. Yet with the existing knowledge, at least one-third of cancer cases that occur annually throughout the world could be prevented.

While tobacco use is the single largest causative factor - accounting for about 30% of all cancer deaths in developed countries and an increasing number in the developing world – dietary modification and regular physical activity are significant elements in cancer prevention and control. Overweight and obesity are both serious risk factors for cancer. Diets high in fruit and vegetables may reduce the risk for various types of cancer, while high levels of preserved and/or red meat consumption are associated with increased cancer risk. (World Health Organization, "Cancer: diet and physical activity's impact", 2007)

♥Overweight and obesity are known risk factors for: diabetes, coronary heart disease, high blood cholesterol, stroke, hypertension, gallbladder disease, osteoarthritis (degeneration of cartilage and bone of joints), sleep apnea and other breathing problems, some forms of cancer (uterine, breast, colorectal, kidney, and gallbladder).

Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat, and/or body water. Obesity refers specifically to having an abnormally high proportion of body fat. A person can be overweight without being obese, as in the example of a bodybuilder or other athlete who has a lot of muscle. However, many people who are overweight are also obese. (National Institute of Diabetes and Digestive and Kidney Diseases)
www.win.niddk.nih.gov/statistics/index.htm

♥The most commonly used method to determine if someone is overweight or obese is the body mass index (BMI). BMI is an index of weight adjusted for the height of an individual.

This web page calculates your Body Mass Index:
www.nhlbisupport.com/bmi/

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