A healthy foundation

The 10 Foundations of Good Health

Compiled by Ian McQueen

Good health has eluded many of us.

These simple points could steer us towards good health.

“My Son, pay attention to my words for they are life to those who find them and health to all your flesh” Prov 4:20

Over the past few years, there has been a huge shift away from the Low Fat High Carbohydrate diet described below. The likes of Professor Tim Noakes, Sally-Ann Creed and Dr. Loren Cordain (the Paleo diet), to name a few, are starting a “food revolution”. All the proof of good health seems to be pointing to a Hi Fat, Low Carbohydrate diet. Weight loss, cancers cured, heart diseased and high blood pressure cured to name but a few. (Prof. Noakes claims that after 2 years of starting his HFLC diet he didn’t need his reading glasses anymore!)

I am investigating the merits of the HFLC diet at present. If the evidence contradicts the writings below I will be overjoyed. My aim is to “Bring Healing and Promote Health”, not to be “right”.

At present I have changed my diet to a high fat diet and have come down 3 kg (from 27 Jan 2014 to 04 March 2014). These are still early days but I have certainly got more energy and my health seems even better.

The basics of the HFLC diet are to reduce carbohydrates to below 50 grams per day. Some make the mistake thinking that this is a High Protein diet. It is not. Prof. Noakes recommends one eats more fat than protein at any given meal. You see, your body cannot turn fat into stored body fat, it only turns carbs into body fat. A note of caution here; don’t try High Fat and High Carbs. This will negate all the benefits of the high fat and you WILL  gain weight and probably open yourself up to numerous unwanted conditions.

The most important aspect of either of the two eating methods is to eat plenty of vegetables as you’ll get your vitamins and minerals from your vegetables and fruit. I have not been hungry or craved anything in the past month!

I’ll keep you posted on my progress.


1. Good nutrition

Give your body all the “building materials” it needs to perform at its best. When eating fruit and vegetables, make sure they are fresh – and eat the skins, peels and seeds, if you can.
They are rich in valuable nutrients. When cooking vegetables, it is best to cook only for a short time at a very low temperature. This will make sure that the nutrients in the food are not lost. Only use a little water and make a tasty sauce or gravy from it to use over your food. Try to eat lots of dark-coloured vegetables as they contain the most nutrients.

Do not buy processed or packaged foods as these are not nutritious and can harm your health. Foods that do not go off on the shelf after three days should not be eaten. Have three balanced meals every day and two snacks. Try to make sure that 80% of the foods you eat are raw fruits and vegetables. If you enjoy grains, buy only whole grains and soak for 12 hours before eating. This will allow the natural phytase to break down the phytic acid. Phytic acid prevents the body from absorbing nutrients. If you have a juice extractor or blender, drink freshly squeezed fruit or vegetable juice at least once a day. Beetroot, carrot and apple juice together make an excellent nutritional drink.

Your body is alive. What do you think will put more nutrients into it? A coke and a ‘half-loafwhite’? Or a banana with an apple?

2. Water

Here are some interesting facts about water in the human body:

  • Water regulates body temperature
  • It makes up 83% of our blood
  • Removes waste from our bodies
  • Makes up 22% of our bones
  • It cushions the joints in our bodies
  • 75% of our brain is water
  • Carries nutrients and oxygen to cells
  • Converts food into energy
  • Protects vital organs
  • Helps our bodies to absorb nutrients
  • And makes up 75% of our muscles

From all the above you can see why it is so important to drink plenty of clean, chemical free water every day. How much water you need each day will depend on your age, weight, activity and the temperature of the area in which you live. But you should drink throughout the day whenever you are thirsty. A good guide is to drink 8 to 10 glasses a day, which is about 2 to 2.5 litres. And always start the day by drinking 2 glasses of water when you wake up. As you would not wash the outside of your body with tea or cold drinks, so it is important not to do the same to the inside of your body. You actually need extra clean water to wash out the tea, coffee and other unnatural drinks that you take in each day.

3. Things to avoid

You may not realise it but your environment is filled with many poisons – petrol fumes, cleaning materials, factory smoke and bad bacteria. There may also be bad bacteria, viruses and chemicals in the drinking water. And the processed food we buy and eat adds more poison to our bodies.

Harmful foods we shouldn’t eat are: white sugar, white flour, dairy products, soya, fizzy drinks and artificial sweeteners. Tobacco, cigarettes, alcohol, street drugs, drug medications, coffee and tea, and all packaged fruit juices should be avoided for the sake of good health.

Look closely at the labels on packaged foods. If you see aspartame or MSG on them, do not buy. These are very harmful substances. Please do not heat oil and fry food as it makes the food and the oil harmful. And it is very important not to do this while you are sick.

4. Animal protein vs plant protein

When you are ill it is important to avoid all types of meat, especially red meat. When you are well it is best to eat meat only now and again but stay away from all processed meats, like sausages, bacon and ham.

Our bodies consist of acid and alkaline substances and it is very important to keep the correct balance (known as the pH balance) between the two. Usually a figure of 7.3 – 7.4 is considered normal. Pharmacies provide a kit for testing the pH and it would be a good idea to invest in one.

A good pH balance will help to prevent illnesses and also cure them. But if you eat too many acid-forming products (meat, fish, dairy products, processed foods etc.) your body extracts from your bones, nails and tissue what it needs to restore the correct balance.

However if you eat fresh vegetables and fruits regularly, this will build your bones, nails and tissues.

Once you have recovered from your illness, and if your pH is above 7.5, you can have a soft-boiled egg or chicken or fish once a day, or better still, once per week.

And remember that cancer cannot grow in your body if your pH balance is above 7.8. Let this be your target.

Almost all food contains some protein. Below is a list showing how much protein is contained in animal and non-animal products. If you look closely at the list you will see that animal protein is not needed to get the amount of protein your body needs each day. All the protein you need can be obtained from fresh fruits, vegetables, nuts and whole grains. You should have about 30 to 40 grams of protein every day. The World Health Organization recommends at least 0.45 grams of protein per kilogram of ideal body weight per day.


Name Preparation Serving size Protein /serving % Protein
Chicken cooked 1 cup 160 g 35 g 21.00%
Egg soft boiled 1 large 50 g 6.3 g 12.60%
Fish cooked 1 cup 125 g 16 g 15.00%
Lamb lambs quarter 1 cup 135 g 33 g 24.00%
Beef Pot roast 1 cup 125 g 39 g 31.20%
Almonds raw ¼ cup 50 g 11 g 22.00%
Amaranth raw 1 cup 200 g 26 g 13.00%
Avocado raw 1 medium 4 g 2.00%
Baked beans cooked 1 cup 200 g 7.8 g 3.90%
Banana pealed One – 150 g 1.6 g 1.10%
Barley raw 1/2 cup 50 g 4.9 g 9.90%
Black beans cooked 1 cup 200 g 15 g 7.50%
Broccoli Cooked 1 cup 280 g 7 g 2.50%
Brown rice cooked 1 cup 200 g 5 g 2.50%
Buckwheat raw 1 cup 170 g 23 g 13.50%
Kidney beans cooked 1 cup 200 g 12 g 6.00%
Lentils cooked 1 cup 200 g 12.0 g 6.00%
Maize meal raw 1 cup 100 g 7.4 g 7.40%
Millet cooked ½ cup 100 g 11 g 11.00%
Morogo cooked 1 cup 180 g 64 g 36.00%
Oats raw 1 cup 150 g 26 g 16.60%
Parsley raw 1 cup 60 g 2.0 g 3.30%
Peanut butter raw 2 tablespoon 8.0 g 25.00%
Polenta raw 1 cup 100 g 7 g 7.00%
Potato cooked Medium 80 g 2g 1.60%
Quinoa raw ½ cup 50 g 7 g 14.00%
Sorghum cooked 1 cup 100 g 11.3 g 11.30%
Spinach, cooked I cup 180 g 5.0 g 2.80%
Tomato sun dried 1 cup 55 g 8 g 14.50%
Tomato raw 1 med 1.5 g 1.00%
Wheat flour Whole grain 1 cup 120 g 16 g 13.00%
White rice cooked 1 cup 200 g 6.3 g 3.20%



A complete protein source contains all eight of the essential amino acids and an incomplete protein lacks one or more of essential amino acids. Although rice or beans are incomplete individually, together they form a complete protein.

If you eat wholegrain foods you are less likely to suffer from type 2 diabetes (sugar sickness), heart disease and overweight (obesity). If you eat white flour and refined grains you increase the risk of suffering from these illnesses.

5. Sunlight

Sunlight on your skin boosts the immune system by converting cholesterol into vitamin D3, which is the most important vitamin for fighting colds and flu. It also strengthens your muscles and bones. But washing your skin with soap after being out in the sunlight will remove the important surface layer the sun has helped to produce. After being out in the sunlight, we recommend you only wash and use soap where you have to – your groin, armpits and face – for at least two days.

6. Exercise

Exercise is very important for good health. A daily, brisk walk of 20 to 30 minutes will get your heart and lungs working well. It will help to tone your muscles, flush waste from your body and improve your digestive system. Your lymph system doesn’t have its own pump and relies on movement and exercise to get rid of dead cells, poisons and other toxins by releasing them into the blood and through the intestines and kidneys for elimination.

Make your exercise fun, go dancing, go jogging with a friend and walk to work. Do these about four times a week. Singing is also a good exercise that will get extra air into your lungs and help you to relax.

7. Oxygen

Without oxygen your body cannot function. Although you can go without sleep or water for a few days and even food for a month, if you don’t have oxygen you will die after a few minutes.

Exercise and deep-breathing exercises help to build healthy lungs and heart. Many infections, including lung infections, can be cured by doing deep-breathing exercises. Make sure that you breathe deeply for a few minutes every day. And always keep your windows open – even at night when it is cold.

8. Sleep, rest and freedom from stress

Your body needs time to repair itself and your mind also needs time to work through all the stresses and strains of each day. Therefore you must take some time to relax – especially after a stressful day. But keep in mind that watching television is not a restful activity because of the gossip, fighting, anger and deceit. These are things you should not allow into your living space or your mind, particularly when you are ill or trying to live a healthier and happier life.

We recommend that you try to get 8 to 10 hours of sleep every night. If you can’t get that on one night, try to make it up on the next. And if you have had a busy week of late nights, try to
have a midday nap at the weekend. Remember that your body heals and repairs itself while you are sleeping. And don’t forget to laugh! It is one of the best medicines there is.

9. Generosity and forgiveness

Be thankful that you are alive and be grateful for what you have. Be generous to the people around you and don’t do anything that makes you feel guilty or uncomfortable. Before going to sleep at night, think of at least 5 things for which you can be grateful. If someone has upset you or hurt you, this is the right time to forgive them. If you are unforgiving, you must let it go. Being bitter towards others and not forgiving them will make your body sick. Bad thoughts will cause an unhealthy body.

10. Put your trust in God, your Creator

The One who created you is the best person to trust when you are ill. Ask Him for his wisdom and direction and He will show you the path to good health. You may have to change some of your habits but change is good. If you continue doing what you have always done, you will not get well because these things have caused your sickness. Just because your parents or grandparents did things in a certain way does not mean it is right for you to do the same. If you are not well, you will have to change some of your habits.




Possible Symptoms: Frequent and excessive urination; extreme thirst; obesity; fatigue; impotence; weight loss; bloodshot eyes; numbness in feet; dizziness; coma. It is the heredity type and usually occurs before age 30; also called insulin-dependent diabetes.  This is a classic example of an autoimmune disease. Possible consequences: Poor circulation, especially in the legs and feet; slow wound healing, especially in the legs; gangrene; amputation. Get medical advice.
Main Cause:  Cow’s milk; definitely avoid it. Gluten is another possible cause, do the gluten test.  See Gluten Intolerance. Sources of gluten: Wheat, rye, barley, oats, white vinegar.
Supplement Support: Niacin-amide [children:1000mgx2; adults:1000mgx3]; 5ml Colloidal Silver every 1-2 hours [rinse mouth of 1 minute before swallowing]

[Natural Health Tips 2012 Jan J. Lategan pg.24]