1. Including personal
integration of body and soul. The first part is Optimal Vitality Care. This program is
done every year, the first year the full two months, after that every year one month. It
is a powerful tool for purification and regeneration. The Emotional self-integration (ESI)
is a method to integrate suppressed, "negative" content of your psyche. It
consists of eight steps and is meant for application in daily life. Its inspiration comes
from "Voice Dialogue", a unique approach, developed by Hal Stone and Sidra
Free Basic Package
In only two months a lot healthier? It is possible. For free.
Optimizing your basic metabolic functions is the secret of your regeneration. Try and you
will feel the result yourself
1) Vitality Food
(Step 1 of the flow
2. What is offered here is optimal nutrition, organic
quality, toxin and parasite-free, with an excess of alkaline (fruits, vegetables), low in
animal protein - in case of subnutrition consult your doctor - rich in fiber, sugar- and
yeastfree, de-acidifying, hypo-allergenic, if needed also gluten or milkfree, promoting
optimal digestion, detoxifying, animal friendly, easy to prepare, simple, delicious and
cheap. To put into practice for two months uninterruptedly! Do it together with your
family - children older than sixteen - or a friend in order to stimulate, encourage and
support each other. Please, notice that these recommendations are for healthy
people only. Very thin persons or those who are on a vegan diet should carefully
consider participation. Clearly the diet (meant is the first month) proposed is NOT for
(poor) people with protein undernourishment. The diet has most benefits in people who
(still) have the common way of eating and drinking, including the consumption of average
amounts of (animal) protein products. For recipes and menus any vegetarian cook book will
do, provided that recommendations are fulfilled, or otherwise see Monks' Food
3. An optimal nutrition is part of your Personal Health
Plan. Vitality Food is the result of a long experience + good ideas
of others as well. It includes an optimal nutrition for all disorders, slimming practices,
regeneration, emotional balance and clarity of mind. It is very simple. The most
important principles, apart from what already has been said, are:
1. Separation of carbohydrates
(potatoes, cereals, rice, pasta,
bread) and proteins (meat, fish, eggs, dairy and soy),
2. LUNCH SHOULD ALWAYS BE YOUR MAIN MEAL
(e.g. the largest quantity),
3. At lunchtime eat always (salad+) vegetables first,
then the proteins,
4. In the evening you should eat as EARLY and
as LITTLE as possible,
5. CHEW WELL.
Choose whenever you can fresh, organic, whole food. Avoid
sugar, white flour and all other processed industrial foods. Limit cooking, baking etc. as
much as you can. The more simple your menu the better. In case of (serious)
disorders/disease, consult your physician before starting the program.
IN CASE OUR
RECOMMENDATIONS ARE NOT CLEAR ENOUGH TO YOU,
YOU MAY ORDER OUR FLOW
For two months: Fruits only
4. Until lunch time fruits only". One kind a time. Limit or avoid the
super sweet ones (f.e. pear, peach, melon). Always half an hour in between various fruits.
Do not combine with anything else, except nuts and seeds. Chew well. You may alternate
fruits with an alkaline soup. (See 24)
NB. In case of fermentation - gas and
wind, heartburn or burping - instead of fruits, whole sandwich with
limited butter, organic if possible, tahini or peanut butter, tomato, sugarfree jam or
marmalade. (Plus take 3-4 cups a day of "four winds tea": equal amount of
peppermint, chamomile, fennel and caraway. No sweetener). From the second month on, yogurt
with fruits/cereals or soft cheese curd thoroughly mixed with 1-2
tablespoons cold-pressed linseed oil + little honey, fruit and cereals, is recommended.
See under "Monks' Food Recipies". Neither take cheese nor milk.
LUNCH: YOUR MAIN MEAL
5. In the first month: vegetables +
carbohydrates + fats
This is a protein-free month (acc. to prof.dr.L.Wendt. See for
the logic of it my book "Flow System Therapy"). No meat, fish, eggs, dairy
products or soy (e.g. tofu) will be eaten. It consists of raw mixed salads with e.g. olive
oil, cold-pressed oil, seeds, nuts + lightly cooked vegetables + seaweed + boiled brown
rice, or potatoes, or whole cereals, or pasta, or corn - limited beans or lentils - or
bread. Fresh garlic is recommended. No dairy products/cheese.
6. In the second month, two to three times a
week: vegetables + proteins + fats (vegetarian/non-vegetarian)
Consisting of raw mixed salads with e.g. cold pressed oils, olive oil etc. +
steamed vegetables + seaweed + tofu, or fish, or egg, or cheese (limited) + fat, or -
little or no - meat. Common vegetable oil or butter for baking and frying. Fresh garlic. Dont
use margarine or industrial baking mixtures. Yogurt and soft cheese curd, the latter
very thoroughly mixed with 1-2 tablespoons cold-pressed linseed oil +
honey, fruit for dessert are recommended.(See "Monks' Food Recipies"). In the
afternoon fruit (only apple) or rice crackers.
7. For two months: limited! vegetables + carbohydrates + fats
As early as possible (6:00 p.m. ), as little as possible, no complete meal, e.g.
soup + cracker, (very) small plate with steamed vegetables, or rice-vegetables. NO raw
salads or fruits, because of possible indigestion during the night. Also NO proteins
(meat, fish, tofu, cheese or egg) for supper, because of indigestion with possibility of
self-poisoning as well. Chew well! In case of feeling hungry in the later evening, try to
solve it by drinking water or eat a rice cracker.
Note: Carbohydrates: rice/ bread/ cereals/ potatoes/ pasta
are okay, preferably NOT baked or fried with fat/oil/butter. Butter ON the bread is okay.
AFTER TWO MONTHS
You may decide to go on with Vitality Food, which would be a very wise decision.
Breakfast and supper remain the same, lunch as the second month, with/without animal
protein. NB. In case you don't feel better after the diet, please, consult your physician.
8. P.S. In some cultures and/or countries people eat
(very) late. Very often it may not be possible to avoid this. My advice: make your choices
(if possible) according to Vitality Food principles as mentioned above,
eat as less as possible, chew well AND ENJOY IT!
9. PS. Those with gluten, soy and/or
milk-lactose intolerance e.g. allergy, and the undernourished of course, may need more
animal protein: meat, fish and eggs, e.g. daily (at lunchtime).
10. Dont drink coffee, cereal coffee (pure chicory
allowed), black tea, green tea, mate tea, rooibos tea, "fruit tea" (usually
black tea with aroma) or milk. Instead water - half non-chlorinated from
the tap (or otherwise boil it), the other half low sodium mineral water, fruit juices and
herbal teas. Neither senna nor frangula should be in! Always look at label. At least
around 2-3 liters of fluids a day. More in hot climates. Always half an hour between meals
and the drinking. Avoid carbonated drinks: soft drinks, gas mineral water, beer. Red wine
- preferably of organic quality - instead often allowed: 1-2 glasses a day. No
wine in case of candida, hypoglycemia, alcoholism, fatty liver, pancreatic
disorders etc. Consult your physician.
In order to
benefit more from
the Personal Health Plan: study the Flow System:
The dynamic equilibrium
between nutrition (1), digestion (2), blood circulation/transportation (3), combustion
(4), assimilation (5), detoxification (6) and elimination (7) of nutrients, water,
waste products and toxins respectively.
(Step 2 of
flow system: Digestion)
11. The intestinal flora - our own symbiotic healthy
bacteria - plays a key role in optimizing the functions of digestion and the immune
system. Because of harmful influences - food, toxins, parasites, fungi, bacteria, viruses,
chronic indigestion, iatrogenic (antibiotics), amalgam, environmental pollution,
electro-smog - damage has occurred in almost everybody. Therefore, our flora has to be
restored. Buy natural alive pro-biotics with at least three to four different varieties of
bacteria. Just acidophilus or bifidus wont do. Increase dosage over the weeks. If no
pro-biotics available, take a lactic acid remedy. Dosage see label. Always in water before
12. Depending on your condition, health situation and age,
do daily exercise - six days a week - like walking, cycling, stretching ( e.g. for
handicapped), jogging or swimming. A minimum of 20-30 minutes per day is required. Drink
one or two cups hot herbal sweating tea, common lime/tilia blossom, elderberry
blossom/sambucus niger or others, with honey before starting. Take shower after. Maybe you
like to go to the sauna once a week. Those who are interested in doing our special simple!
Qi-gong exercises, please order our video (especially suitable for the elderly). PS. Keep
warm feet under any circumstance, with warm water bottle, walking, socks and/or massage.
(Step 5: Assimilation)
13. Two months intake of daily coverage of all the
necessary vitamins, minerals and trace-elements, usually available in ONE tablet or
capsule (multiple"). Take normal natural brands from health food store, with
dosages around twice as high as the Recommended Dietary Allowances (RDA). Additionally
spirulina and calcium citrate can be taken.
(Step 6: Detoxification)
14. Detox (of e.g. heavy metals) and regeneration through
chlorophyll liquid (Be sure it is natural!) or chlorella. Follow
recommendations on the label. Additional daily lymph cleansing through oil
chewing". Before breakfast take one dessert spoon sunflower oil (preferably
cold-pressed) in your mouth. Chew, suck, pump and gargle energetically during 20 minutes.
Dont swallow even one drop! In the end the oil has become foamy. It means, it is
saturated with toxins. Spit it out. Wash mouth with warm water and spit it out as well.
Then brush your teeth. Those, who until now were eating/drinking considerable amounts of -
meat, fish, egg, cheese, coffee and tea - additionally take three times a week two times a
day half a (small) teaspoon sodium bicarbonate (alkali flush") in water on
empty stomach, provided it is tolerated well. It supports the de-acidification of your
tissues. Take a pressed lemon regularly with some honey. Note: Strive for a non-toxic
household. Very important is the use of fluoride free toothpaste, non-toxic detergents and
either (black) ceramic alu or glass pots and pans. Absolutely NO common alu-ware.
6) Liver flush according
(Step 6: Detoxification)
15. Half way your program (second month) take one glass
with 1 squeezed grapefruit, 1 ditto orange, 1-2 squeezed lemons, 1-3 squeezed big fresh
cloves of garlic and 1-2 tablespoons pure olive oil. Mix and take it on empty stomach
before breakfast. Eat fruits and vegetables only that day, don't take any of my medicines.
It is excellent for cleansing your liver. A healthy" flare-up reaction may
occur (e.g. fatigue, sleeplessness). If it feels good, you can repeat it the week after.
One to two times a week, to a maximum of three weeks. In case of sensitivity of your
stomach, liver, gallbladder or pancreatic disease - in the past, e.g. gastritis, ulcer,
mononucleosis, chronic hepatitis, alcoholism!, tropical diseases, pancreatitis, acute
gallbladder spasm etc. - the liver flush is contra-indicated. In cases of doubt do consult
7) Guasha (Chinese
jade stone treatment)
16. Revolutionary Chinese detox and immune-stimulating
therapy. Guasha means scraping". Through scraping your skin (with oil!)
(subcutis, connective tissue, muscles, blood vessels, nerves, bones and joints) of head
and abdomen, an integral regenerative reflex-effect on your entire system is achieved, in
particular detoxification, stimulation of the immune system, dissolution of blockades,
support of blood circulation, pain treatment and relaxation, everything together in one
simple treatment! Not surprisingly thus, that guasha (or Chinese jade stone treatment)
belongs to the most powerful Self Care e.g. prevention measures indeed. In China guasha is
used on a large scale. The scraper (bao yu") is made of jade. You can order it
from us, together with the instruction manual for limited self-treatment.
In the nearby future, day courses will be organized in order to support your efforts. For
details, see: www.guasha.8m.com
(Step 6: Detoxification)
17. Additional advice for neutralizing harmful free
radicals. Recommended for those who are chronically tired, who are undernourished, having
no energy, live in unhealthy circumstances (pollution, electro-smog) or are in a stage of
recovery. Apart from your daily "multiple", choose a combination of at least
vit. C (max. 1000 mg) and E (200 IU), selenium (100 mcg), zinc (30 mg), beta-carotene
(5.000 IU) and alpha lipoic acid (50 mg) as a daily dosage.
9) Bowel Cleansing
(Step 7: Elimination)
18. YOUR ABDOMINAL SELF-DIAGNOSIS
2) pulled in (irritation/inflammation)
3)gas belly (fermentation)
4) servere gas belly (impairment of diaphragm movements
5) sagged "stool" belly
6) stool belly with inflammation 7)combined gas and stool belly
8) combined gas,stool and inflammation belly
(acc. to Dr. E. Rauch)
19. Indigestion with self-pollution - toxins re-entering your bloodstream - is a
major cause of all disease. Daily intake of 2 teaspoons green clay (argyle")
with water (in the morning and evening) will neutralize the polluters. Notice: clay could
cause constipation. In that case take (5 minutes after intake of the clay) a quarter or
(sometimes) half a teaspoon of vitamin C powder (always with sour
taste!), therefore in water or apple juice) until daily bowel movement is
restored. Everyday intake wont be a problem, unless it irritates the stomach. In
that case, try another very mild (herbal) laxative. A good idea is to additionally take
MgSO4 (magnesium sulfate), 1 tablespoon (30 gr.) dissolved into one
glass (250-300 cc) lukewarm water, everything to be drunk half an hour
(not more not less) before going to bed one day a week (e.g. the weekend). The diarrhoea
the other morning after waking up, is what was aimed at. If no effect in two consecutive
days, stop taking. Try another mild laxative. NB. Never use MgSO4 in case of any current
or previous trouble with your belly. Do not use in chronic diarrhea (colitis). In case of
doubt: Consult your physician. Note: You should never have any constipation! An
optional practice, which will be greatly contribute to optimizing health and preventing
disease, is to introduce three consecutive cleansing days every month. See: "flow system therapy",
10) Drinking (Cure)
(Step 7: Elimination)
20. Sufficient daily intake of fluids, is the first
prerequisite for becoming (staying) healthy. It is the necessary tissue irrigation and
kidney-cleansing. Usually, real thirst will appear, only after the first three days of
self-imposed drinking (to restore the sponge activity of your tissues) of at least TWO to
THREE liters of water (boiled, non-chlorinated!, purified, bottle, mineral water, more in
hot climates) and kidney diuretic herbal teas (3-4 cups a day orthosiphonis or
solidago tea) daily! Plus addditional pure (mixed) herbal teas, any, however without
black tea, chemicals, senna or frangula. Always half an hour between drinking and eating. No
coffee (no coffee substitute, only pure chicory allowed), no black, green, rooibos tea or
alcohol (1-2 glasses of - organic - red wine allowed, unless forbidden by your doctor.
Not in case of severe stress, fatigue or exhaustion!). Neither smoking nor drugs.
21. NB. Take all your
remedies/medicines during the day at least 2-4 hours distance from the intake of
the green clay (exception vit.C powder). The cure is harmless and without any
side-effects. Some (many) allopathic medicines can be stopped in the course of this
self-treatment. In case of doubt always ask your consulting doctor. After two months,
continue the food (less strict), the drinking, regular bowel cleansing (e.g. one weekend a
month), the exercises and the sweating. You will find all relevant information in our Flow
System Workbook (See Step 2).
Usually, one two months Personal Health Plan in two to three years should
be enough, provided you live healthy in between. You may extend this program with another
month. If, after two (three) months still no or insufficient result is achieved, you
may think of consulting a (holistic) MD. Usually the following will play a role:
1) Amalgam or other metal
fillings 2) Foci" which means chronic (symptomless) inflammations with an
effect on your general condition mostly from areas in the head (teeth, tonsils, sinuses)
3) Parasites, bacteria, viruses 4) Gluten or/and milk/lactose intolerance or allergy 5)
Some other allergies 6) Geopathy (harmful influences from the earth) 7) Electro-smog: the
sum total of radar, satellites, electricity, handys, radio, TV, computer etc. 8)
Serious environmental pollution 9) Iatrogenic (allopathic medicines) 10) Irreparable
chronic disease 11) Serious immune-deficiencies 12) Problems of the spine 13)
Psychological, social factors and stress.
When ill ask your consulting doctor for
additional advice before starting the program.
1) In case you are
going to follow the Personal Health Plan you promise me to consistently and accurately
follow all details of my recommendations. Only then your regeneration process will be
2) It is strongly recommended to
do this self-help course together with other (adult) members of your family, a friend or a
colleague for mutual support.
3) This plan is a health-promoting
program. It is for healthy individuals only. We are not responsible for anything that
happens during or after your program. The liability is entirely yours.
4) In the first week of the course
(normal) flare up symptoms (fatigue, fever, pain, nausea etc.) may occur. It means your
detox functions well. In case of doubt, please consult your physician.
5) We are not treating any
symptom, disorder or disease. However, your existing symptoms may (very likely) become
improved or entirely disappear. It is the positive "side-effect" of improving
6) While receiving the "bao
yü" (see under 7 in the Personal Health Plan) you will find a small questionnaire
for assessing the results. Please fill it in after having finished the program and send it
back to us. Thanks.
7) If for some reason or another
you would like to receive a more personal guidance from us, see our Personal Health
Check-up. Move to Step 2
8) If in any (serious) doubt about
whatever symptoms during or after the program, please consult your physician.
Wake-up early. Fruits only, cereal -see
under supper, alkaline soup or soft cheese curd linseed oil porridge ("quark").
Fruit only, all kinds. One kind a time. As
much as you like. At least half-hour between the meals. Small amount of dried apricot can
be added. In case of gas and bloated belly, omit sweet fruits (e.g. preserved fruits,
pears, sweet-melons). If complains persist, skip fruits and choose another breakfast.
* Potato /vegetable soup (alkaline
150 g. peeled potatoes
100 g. carrots
100 g. peeled celeriac
30 g. leek
¾ l vegetable liquid (juice)
1 tablespoons kitchen herbs + sea salt + nutmeg
2 tablespoons cream or sour cream
20 g. of butter
Chopped potatoes, leek and celeriac in pan with butter, slightly browned. Add vegetable
juice and salt until cooking. Mash in bowl until medium-thick soup. Completing it with
kitchen herbs and nutmeg.
* Miso soup
Instant from health food store.
* Soft cheese curd-linseed oil
Mix 1 of 2 tablespoons natural,
cold-pressed, unprocessed linseed oil with 1 teaspoon of tahini (sesame paste) with
1-teaspoon honey or a dash concentrated fruit juice, mix it very thoroughly. Add 100g lean
soft cheese curd, which has to become so thoroughly mixed until yellow cream. Add crushed
linseed, muesli and fruits. Note: because linseed oil is oxidizing rapidly, prepare
porridge shortly before eating. Always close linseed oil bottle well, and put it in dark,
Main meal. Raw salad/soft cheese curd/tofu/seaweed/fish
* Cabbage salad
fine sliced cabbage
1 onion, chopped in thin rings
apple vinegar, 1 tablespoon
cold-pressed sunflower oil, 1 tablespoon
concentrated apple juice, 1 tablespoon, 1 sour cucumber, cut into pieces
dill, caraway seed, basil, 1 teaspoon of each
Knead the cabbage with the salt for about 10 minutes, add the other ingredients.
* Row red beet salad
red beets, very fine chopped
1 onion, fine chopped
1 apple, in small pieces
lemon juice, 1 tablespoon
cold-pressed sunflower oil, 2 tablespoons.
sea salt, a pinch of nutmeg
basil, horseradish, 1 teaspoon
chopped fresh parsley
1 teaspoon of honey(or fructose)
lean soft cheese curd 80 g or more
* Cucumber salad
1 big cucumber
100 -150 g of yogurt
sea salt and freshly grinded pepper
a hand full raisins
walnut or hazelnuts
1 fine, chopped onion
mint, 1 tablespoon
1 clove garlic, crushed
* Green salad, lettuce or endive
1 clove garlic, crushed
grinded mustard seed, ½ teaspoon (or common mustard)
lemon juice or apple vinegar, 1 tablespoon
cold-pressed sunflower oil, 2 tablespoons
honey, 1 tablespoon (or fructose)
(avocado or/and fried tofu cubes)
sea salt and fresh grinded pepper, furthermore basil or thyme
* Tofu-dish ( for 1 pers.)
tofu, ½ block (150 g)
one spring onion
cold-pressed sunflower oil, 1 tablespoon
soy sauce(salt), 2 tablespoons
a bit pepper
Crush tofu and spring onion, heat the oil, put onion in pan stir it, add tofu, together
fry for five minutes. Add soy sauce, mix well. Add a little bit of pepper, ready. Serve
with rice, noodles or bread.
* Seaweed soup ( for 1 pers.)
seaweed, 1 sheet (from Asian food store)
asparagus (1) , cucumber (1/3) of spinach
low-sodium soupbase, ½ cube
fresh shiitake mushroom, 1
soy sauce, 1 tablespoon
some chopped spring onion
some chopped fresh coriander
Cut seaweed, tomato, vegetable and shiitake in pieces. Boil 200cc water. Add soupbase and
soy sauce, add vegetables and cook them for 5 minutes. Add seaweed and onion. Finally the
coriander and few drops of sesame oil.
* Fish Dish
3 chopped spring onions (including the green leaves)
rice wine, 1 tablespoon (from Asian food shop)
soy sauce, 3 tablespoons
fructose, 2 tablespoons
rice vinegar, 1 tablespoon (from Asian food shops)
sunflower oil, 2 tablespoons
dash chopped ginger root and fresh coriander leaves
Clean and wash the fish, drain. Make several deep cross-sections on both sides of the
fish. Heat up the oil in the pan and put fish in, fry until golden color. Add spring
onion, ginger, then soy sauce, fructose, rice wine and vinegar, a glass of water. Cook on
low fire until the fish is done. Then put fire high, to concentrate the gravy. Sprinkle
chopped coriander leaves on the fish. Ready. Serve with rice, noodles or bread.
* Soft cheese curd-linseed oil
As above, however without concentrated
fruit juice. Instead of muesli and fruits: pinch of curry, red-pepper powder and/or pinch
of pepper. Add alfalfa, watercress, sprouts, seaweed, and lettuce together with crushed
flaxseed. add pieces of sour cucumber, tomato and /or avocado. Finally, possibly some fish
(herring or sardines).
Easily digestible/ early (preferably before 6:00pm)/
(very)little/ vegetarian/no raw salads
* Bread/filling (tahini, cucumber, tomato
or self made soft cheese curd linseed oil spread: homemade mayonnaise")
* Soup (with some knäckebrod/crackers)
* Boiled vegetables/rice/noodles
* Cereal porridge
1 cup of brown rice
3 cups of water
fruits, some raisins, cinnamon, or natural vanilla, some honey (or fructose)
Boil the rice in water 15 minutes, add ingredients and boil again for 10 minutes on low
flame. Then put it on tea-warmer/hot plate, until it is completed done (mostly another 10
minutes or longer).
25. First wash the soy-beans and soak them
in water one day in advance. Put them in a mixer and crush them thoroughly. Add water to
this mash and cook it, while stirring intensively, since they tend to stick on the pot. A
full five minutes of boiling is necessary, in order to destroy the natural toxins. Sieve
the residues, in such a way, that a liquid is left: the soy milk. In China they then put
calcium-gluconat in. Elsewhere some other (harmless) chemical may be used. The chemical
should be dissolved into little water and slowly be added to the soy milk, while stirring.
It should mix very well. Then you keep it still for half an hour, during which the soy
milk will become stiff. Put then the jelly very carefully in a special cotton towel - a
cheesecloth - not too loose, but enough permeability to drain water out. You wrap the
towel tightly, while putting it in a bamboo-mat. Place a heavy object on it, to squeeze
the water out. It usually takes a few hours only. Depending on the pressure of the weight,
soft or hard tofu will be required. Recommended for local communities to do it on a larger
26. Put the mung-beans in a sieve and wash
them thoroughly. The sieve is then placed in a waterbasin, with the beans under water for
half an hour. Remove the water and put the sieve with the beans in a plastic container.
Rinse water two times a day. After rinsing, cover the sieve with a towel. It will be ready
in around five days, depending on the room temperature and the quality and kind of the
seeds. This you can do with e.g. mung-beans, soya-beans, daikon, peas, lentils and
alfalfa. Especially soy-beans and peas need a little cooking before eating. The others may
be taken raw, in salads etc. Sprouts have a reputation of being very healthy. Also very
suitable as a community project.
See for more details: http://welcome.to/FreeWHC/