THE SEVEN POSITIVES OF THE WORDS OF WISDOM (D&C 89)
1. All wholesome herbs are ordained for the constitution, nature and use of man. (vs 10)
2. Herbs and fruits should be used in the season thereof (vs 11)
3. Foods are to be used with prudence and thanksgiving (vs 11)
4. Animal products are to be sparingly (vs 12)
5. Grain is ordained as the staff of life (vs 14)
6. Wheat for Man (vs 17)
7. Barley for mild beverages. (vs 17)
A diagram based on the Word of Wisdom would group the foods differently than we see in today’s food guides. Section 89 of the Doctrine and Covenants groups foods in the following categories:
Let us consider the specific counsel given as it relates to each of these categories and how modern nutrition science confirms the wisdom in this counsel.
All Wholesome Herbs: The term wholesome herbs refers to the plant kingdom and includes all vegetables and plants that are edible, nourishing and healthy. These foods have been ordained for the constitution, nature and use of man. Constitution can be defined as somebody’s general condition of health, especially the body’s ability to remain healthy and withstand disease or hardship. For this reason, foods from the plant kingdom provide the foundation for health. Foods from the plant kingdom can be divided into four categories. In other words, these four food groups provide the cornerstones for a strong foundation.
Animal Products: The Lord tells us that the flesh of beasts and of the fowls of the air have been ordained for the use of man and should be used with thanksgiving; nevertheless they are to be used sparingly. We learn that it is pleasing to the Lord that they should not be used, only in times of winter, or of cold, or of famine. This recommendation can be applied to all animal products. From this, we learn we can be grateful and wise with animal foods that have been ordained for our use while using them as directed by the Lord. Many nutritionists have discovered and are grateful for the judicious use of animal proteins in health recovery programs. When used sparingly, foods like meat and eggs, meat stock and bone broth, yogurt and other fermented dairy products may be used effectively as a healthy protein choice long as they are used in moderation.
Fruits “in the season thereof”: Eating fruits in season works well with the natural season cycle of nutrition. Fruits are complete by themselves with all the enzymes, vitamins and minerals that will promote their own digestion and assimilation into the body. They make a great snack or light meal. Fruits also have an alkalizing effect on the body and will promote better rest when eaten in the afternoon or early evening hours.
Grains are the “staff of life”: The “staff of life” is a phrase that refers to a basic staple food, a principal or sustaining element of the diet (Merriam-Webster Dictionary). To understand how grains serve as a sustaining element of our diet we may consider the visual image of a rod or staff. A staff is a large heavy stick that is used as a support. When we compare the nutritional profile of grains to other foods in the plant kingdom we learn more about this supportive food product. Grains provide a healthy supply of carbohydrates and B vitamins. These nutrients are used to meet the body’s energy requirements. The visual metaphor of a staff creates an image that we can refer to when trying to find a proper balance between grains and other food choices from the plant kingdom. Grains provide energy and support to a healthy body. Other foods from the plant kingdom provide the nutrients required for healthy organs and tissues. People with active lifestyles will need more grains to provide for energy needs. A proper ratio of whole grains to other “wholesome herbs” will meet the body’s energy requirements without creating excess stress.
The Word of Wisdom designates wheat as the grain for man. I believe this refers to the original whole grain wheat. Nutritionists have identified spelt, the original wheat grain before hybrid grains were developed, as one of the most complete foods for man on earth. This confirms the truth found in the Word of Wisdom when the Lord says “wheat for man”. Unfortunately, there are many in the world today who have developed an allergy or sensitivity to wheat. I believe this can be attributed to the overuse of antibiotics and other pharmaceuticals, the depletion of gut flora, the introduction of GMOs, and the use of pesticides and herbicides in the agricultural industry. These individuals should seek professional guidance and use judicious restraint when selecting grain products. Sometimes, people with wheat sensitivities can use spelt without a problem. However, anyone with a gluten allergy should not use spelt.
MEAL PLANNING AND FOOD COMBINING
Now that we have reviewed the specific types of foods recommended in the Word of Wisdom, let us now consider how to combine these foods into our meal plans. The following guidelines are not doctrinal but are based on our current understanding of nutrition science. When followed, these guidelines will:
Food Selection: Choose foods that have been created by God. I believe these foods are energized by the light of Christ, which gives life to everything living on earth. Artificial foods that have been manufactured in a laboratory are missing this essential life giving element while introducing chemicals that are not recognized by the body as natural. It is important to select foods that are as close to the natural whole state as possible to avoid unnecessary processing and additives. Remember that foods from the plant kingdom have been ordained for the “constitution, nature, and use of man.” These foods should provide the basis of every meal plan.
Breakfast: This is the most important meal of the day. The best food choices come from the four cornerstones of the foundation. or in other words wholesome herbs. This includes a variety of proteins, a variety of vegetables, healthy oils, and herbal seasonings. Vegetables for breakfast may run counter to our cultural habits, but will yield some wonderful health benefits when included in a meal plan. For example, a rice bowl mixed with nuts and vegetables would make a great breakfast. In addition, soaking nuts and seeds overnight in pineapple juice will help break down the proteins for easier and more effective digestion.
Proteins should be eaten early in the day to provide sustained energy. It is best to eat protein foods before 3:00 pm to give the body time to digest them completely before bedtime.
Avoid combining heavy proteins and starchy vegetables in the same meal. The presence of complex carbohydrates in combination with significant protein interferes with complete protein digestion. Undigested proteins in the intestines can ferment and putrefy causing gas and bloating. Starchy vegetables are better considered in meals without heavy proteins.
Raw Vegetables provide enzymes to help digest proteins and should be included in protein meals. People with higher protein requirements can use similar meal plans for breakfast and lunch which is a variety of proteins and vegetables with some healthy oils and herbs. A complex carbohydrate meal is also beneficial at lunch time if protein needs have already been met. If an individual is still hungry after 3:00 pm and needs more calories to maintain energy, whole grains and vegetables are an excellent choice for nutrition during the evening hours.
Fruits make an excellent snack or light evening meal and are complete by themselves. They do not need to be combined with anything. However, a whole grain cereal or bread with fruit can make an excellent evening meal.
Grains and fruits are digested more rapidly and are the best foods to be eaten in the meals preceding sleep. The body will benefit from a deeper rest when foods are completely digested before going to sleep. For this reason, it is also wise to avoid eating after 6:00 pm.
WITH PRUDENCE AND THANKSGIVING The Word of Wisdom counsels us to use foods with “prudence and thanksgiving.” When meals are eaten in an environment where gratitude is genuinely felt and expressed for the foods offered, the meal will be better enjoyed and digestion will be more complete. A prayer of thanksgiving with a request for a blessing on the food, invites the Lord to improve the nutritional value of the foods provided.
“Prudence” means careful management of resources. It is important to take time to think about the foods we eat. Proper care and preparation of food will maintain a higher nutritional quality. The following guidelines will help people manage food resources wisely.
Fats/Oils: Misused oils are potentially the most dangerous foods we eat. Rancid oils are poisonous to the body. Heating oils will cause oxidation which is a precursor for rancidity. When using fats and oils it is important to remember the following:
Beans/Legumes: These foods are a wonderful source of protein as long as they have been prepared properly. The best method for preparing beans to optimize protein assimilation is to sprout them and then cook them at a low temperature (below the boiling point). Crock-pots work great for cooking beans!
Sprouting beans before cooking also reduces the digestive complaints associated with eating them. Sprouting can be done by soaking one cup of beans in a quart jar of water for 24 hours. It is a good idea to add a few drops of stabilized oxygen to the water to minimize bacteria. To take the "pop" out of beans and reduce problems with intestinal gas, you can add 1 tablespoon soda Put the beans on a sprouting tray, and cover for 2 days until small sprouts begin to form. Beans should be rinsed at least 2 times each day to avoid molds.
Beans can sour easily during sprouting- the process can be hastened by placing the quart jar of beans and water in a warm environment (115 F ) for at least 12 hours. A dehydrator can be use to provide this environment. For example: soak beans for 12 hours at room temperature until they have swollen, then soak for another 12 hours at 115 degrees. Rinse well and prepare as directed.
A Note on Soy: Soybeans and soy protein are difficult for the body to digest. Fermented soy products such as tofu, natto, miso, and tempeh, create less stress on the body during digestion. Dr. Jack Tips, ND. PhD explains how to receive nutritional benefits from soy products.
"Furthermore, raw soybeans contain an anti-proteolytic enzyme that interferes with protein digestion. For this reason, in Chinese cooking the bean is separated from the sprout. The sprout is then cooked in an egg roll or is stir fried. When the soybean sprout is lightly cooked, the anti-proteolytic factor is broken down, making the protein structures more easily available. This is one of the few instances when light cooking or fermenting improves the nutritional value of a food as compared to the value of the raw food." (Dr. Jack Tips, The Pro-Vita! Plan for Optimal Nutrition, page 25.)
Gardening: Home production of foods in a garden is one of the best ways to limit the amount of pesticides and herbicides used on produce. Freshly harvested fruits and vegetables that go directly from garden to table provide the most nutritious forms of produce you can find.
Cleaning raw fruits and vegetables: It is difficult to find organically grown fruits and vegetables all the time. Cleaning fruits and vegetables thoroughly before eating will help to minimize exposure to toxic sprays and chemicals used in food production. Clorox bleach or hydrogen peroxide can be used to clean produce, eggs, and meats. The following steps are recommended:
Food Production and preservation: Remember that high heat and high pressure destroy the nutritional value of foods. Freezing and dehydrating are the best methods for preserving foods. If canned foods are part of the diet, then it is critical to include raw foods in addition to obtain more balanced nutrition. The shelf life of food is longer when it is stored in a cool, dry place. Foods will have the highest nutritional value when they are used within the recommended shelf life.
The blessings of living the principles found in the Word of Wisdom are significant. I have both seen and experienced profound benefits to both mental and physical health after applying these principles. In conclusion, may I remind you of the blessings of obedience listed in Doctrine and Covenants 89: 18-21.
"And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones; and shall find wisdom and great treasures of knowledge, even hidden treasures; and shall run and not be weary, and shall walk and not faint. And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen."
For further study:
Here's a couple of my favorite books on diet and nutrition.
The China Study: In The China Study, Dr. T. Colin Campbell details the connection between nutrition and heart disease, diabetes, and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.” The China Study is not a diet book. Dr. Campbell cuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging.
The PRO-VITA! Plan: Your Foundation for Optimal Nutrition: "Dr. Jack Tips gives us far-reaching ideas for a new approach to our nutrition. He provides clear, precise answers and explanations to many important nutritional questions. Moreover, he gives us an understanding of how disease originates as one of the effects of incorrect eating habits, and he shows the way to heal ourselves." -- Dr. Charlotte Lodi
1. Plant Proteins: These include nuts, seeds and legumes. Protein means “of primary importance” and is essential for good health. Protein substances make up the muscles, ligaments, tendons, organs, glands, nails, hair, many vital body fluids, and are essential for bone growth.2. Vegetables: Foods that are commonly known as vegetables are loaded with vitamins, minerals, fiber, and enzymes. Enzymes are not nutrients, but are essential for nutrients to be utilized. They are fragile and destroyed during cooking so it is important to include both raw and cooked vegetables in the diet.3. Oils: In today’s society there is much emphasis on avoiding unhealthy fats for good reason. Hydrogenated oils and trans fats should be avoided as they are destructive to health. High quality oils, on the other hand, are essential for good health and must be emphasized. Every organ of the body needs fatty acids. They are used for energy metabolism, glandular integrity, skin and heart function. They are also used to “humanize” proteins and make them usable by the body. Healthy oils include flax seed, olive, grape seed, almond, coconut, peanut, canola and sesame oil. Other oils that can be used occasionally include safflower, sunflower, and corn but they will become rancid more easily.4. Herbs/Spices: Fresh herbs not only provide a wonderful variety of flavors for foods but they also contain many factors that promote good health. Herbs are considered God’s medicines and when used with “judgment and skill” can provide health and healing for many individuals.
Animal Products: The Lord tells us that the flesh of beasts and of the fowls of the air have been ordained for the use of man and should be used with thanksgiving; nevertheless they are to be used sparingly. We learn that it is pleasing to the Lord that they should not be used, only in times of winter, or of cold, or of famine. This recommendation can be applied to all animal products. From this, we learn we can be grateful and wise with animal foods that have been ordained for our use while using them as directed by the Lord. Many nutritionists have discovered and are grateful for the judicious use of animal proteins in health recovery programs. When used sparingly, foods like meat and eggs, meat stock and bone broth, yogurt and other fermented dairy products may be used effectively as a healthy protein choice long as they are used in moderation.
Fruits “in the season thereof”: Eating fruits in season works well with the natural season cycle of nutrition. Fruits are complete by themselves with all the enzymes, vitamins and minerals that will promote their own digestion and assimilation into the body. They make a great snack or light meal. Fruits also have an alkalizing effect on the body and will promote better rest when eaten in the afternoon or early evening hours.
Grains are the “staff of life”: The “staff of life” is a phrase that refers to a basic staple food, a principal or sustaining element of the diet (Merriam-Webster Dictionary). To understand how grains serve as a sustaining element of our diet we may consider the visual image of a rod or staff. A staff is a large heavy stick that is used as a support. When we compare the nutritional profile of grains to other foods in the plant kingdom we learn more about this supportive food product. Grains provide a healthy supply of carbohydrates and B vitamins. These nutrients are used to meet the body’s energy requirements. The visual metaphor of a staff creates an image that we can refer to when trying to find a proper balance between grains and other food choices from the plant kingdom. Grains provide energy and support to a healthy body. Other foods from the plant kingdom provide the nutrients required for healthy organs and tissues. People with active lifestyles will need more grains to provide for energy needs. A proper ratio of whole grains to other “wholesome herbs” will meet the body’s energy requirements without creating excess stress.
The Word of Wisdom designates wheat as the grain for man. I believe this refers to the original whole grain wheat. Nutritionists have identified spelt, the original wheat grain before hybrid grains were developed, as one of the most complete foods for man on earth. This confirms the truth found in the Word of Wisdom when the Lord says “wheat for man”. Unfortunately, there are many in the world today who have developed an allergy or sensitivity to wheat. I believe this can be attributed to the overuse of antibiotics and other pharmaceuticals, the depletion of gut flora, the introduction of GMOs, and the use of pesticides and herbicides in the agricultural industry. These individuals should seek professional guidance and use judicious restraint when selecting grain products. Sometimes, people with wheat sensitivities can use spelt without a problem. However, anyone with a gluten allergy should not use spelt.
MEAL PLANNING AND FOOD COMBINING
Now that we have reviewed the specific types of foods recommended in the Word of Wisdom, let us now consider how to combine these foods into our meal plans. The following guidelines are not doctrinal but are based on our current understanding of nutrition science. When followed, these guidelines will:
Food Selection: Choose foods that have been created by God. I believe these foods are energized by the light of Christ, which gives life to everything living on earth. Artificial foods that have been manufactured in a laboratory are missing this essential life giving element while introducing chemicals that are not recognized by the body as natural. It is important to select foods that are as close to the natural whole state as possible to avoid unnecessary processing and additives. Remember that foods from the plant kingdom have been ordained for the “constitution, nature, and use of man.” These foods should provide the basis of every meal plan.
Breakfast: This is the most important meal of the day. The best food choices come from the four cornerstones of the foundation. or in other words wholesome herbs. This includes a variety of proteins, a variety of vegetables, healthy oils, and herbal seasonings. Vegetables for breakfast may run counter to our cultural habits, but will yield some wonderful health benefits when included in a meal plan. For example, a rice bowl mixed with nuts and vegetables would make a great breakfast. In addition, soaking nuts and seeds overnight in pineapple juice will help break down the proteins for easier and more effective digestion.
Proteins should be eaten early in the day to provide sustained energy. It is best to eat protein foods before 3:00 pm to give the body time to digest them completely before bedtime.
Avoid combining heavy proteins and starchy vegetables in the same meal. The presence of complex carbohydrates in combination with significant protein interferes with complete protein digestion. Undigested proteins in the intestines can ferment and putrefy causing gas and bloating. Starchy vegetables are better considered in meals without heavy proteins.
Raw Vegetables provide enzymes to help digest proteins and should be included in protein meals. People with higher protein requirements can use similar meal plans for breakfast and lunch which is a variety of proteins and vegetables with some healthy oils and herbs. A complex carbohydrate meal is also beneficial at lunch time if protein needs have already been met. If an individual is still hungry after 3:00 pm and needs more calories to maintain energy, whole grains and vegetables are an excellent choice for nutrition during the evening hours.
Fruits make an excellent snack or light evening meal and are complete by themselves. They do not need to be combined with anything. However, a whole grain cereal or bread with fruit can make an excellent evening meal.
Grains and fruits are digested more rapidly and are the best foods to be eaten in the meals preceding sleep. The body will benefit from a deeper rest when foods are completely digested before going to sleep. For this reason, it is also wise to avoid eating after 6:00 pm.
WITH PRUDENCE AND THANKSGIVING The Word of Wisdom counsels us to use foods with “prudence and thanksgiving.” When meals are eaten in an environment where gratitude is genuinely felt and expressed for the foods offered, the meal will be better enjoyed and digestion will be more complete. A prayer of thanksgiving with a request for a blessing on the food, invites the Lord to improve the nutritional value of the foods provided.
“Prudence” means careful management of resources. It is important to take time to think about the foods we eat. Proper care and preparation of food will maintain a higher nutritional quality. The following guidelines will help people manage food resources wisely.
Fats/Oils: Misused oils are potentially the most dangerous foods we eat. Rancid oils are poisonous to the body. Heating oils will cause oxidation which is a precursor for rancidity. When using fats and oils it is important to remember the following:
Beans/Legumes: These foods are a wonderful source of protein as long as they have been prepared properly. The best method for preparing beans to optimize protein assimilation is to sprout them and then cook them at a low temperature (below the boiling point). Crock-pots work great for cooking beans!
Sprouting beans before cooking also reduces the digestive complaints associated with eating them. Sprouting can be done by soaking one cup of beans in a quart jar of water for 24 hours. It is a good idea to add a few drops of stabilized oxygen to the water to minimize bacteria. To take the "pop" out of beans and reduce problems with intestinal gas, you can add 1 tablespoon soda Put the beans on a sprouting tray, and cover for 2 days until small sprouts begin to form. Beans should be rinsed at least 2 times each day to avoid molds.
Beans can sour easily during sprouting- the process can be hastened by placing the quart jar of beans and water in a warm environment (115 F ) for at least 12 hours. A dehydrator can be use to provide this environment. For example: soak beans for 12 hours at room temperature until they have swollen, then soak for another 12 hours at 115 degrees. Rinse well and prepare as directed.
A Note on Soy: Soybeans and soy protein are difficult for the body to digest. Fermented soy products such as tofu, natto, miso, and tempeh, create less stress on the body during digestion. Dr. Jack Tips, ND. PhD explains how to receive nutritional benefits from soy products.
"Furthermore, raw soybeans contain an anti-proteolytic enzyme that interferes with protein digestion. For this reason, in Chinese cooking the bean is separated from the sprout. The sprout is then cooked in an egg roll or is stir fried. When the soybean sprout is lightly cooked, the anti-proteolytic factor is broken down, making the protein structures more easily available. This is one of the few instances when light cooking or fermenting improves the nutritional value of a food as compared to the value of the raw food." (Dr. Jack Tips, The Pro-Vita! Plan for Optimal Nutrition, page 25.)
Gardening: Home production of foods in a garden is one of the best ways to limit the amount of pesticides and herbicides used on produce. Freshly harvested fruits and vegetables that go directly from garden to table provide the most nutritious forms of produce you can find.
Cleaning raw fruits and vegetables: It is difficult to find organically grown fruits and vegetables all the time. Cleaning fruits and vegetables thoroughly before eating will help to minimize exposure to toxic sprays and chemicals used in food production. Clorox bleach or hydrogen peroxide can be used to clean produce, eggs, and meats. The following steps are recommended:
Food Production and preservation: Remember that high heat and high pressure destroy the nutritional value of foods. Freezing and dehydrating are the best methods for preserving foods. If canned foods are part of the diet, then it is critical to include raw foods in addition to obtain more balanced nutrition. The shelf life of food is longer when it is stored in a cool, dry place. Foods will have the highest nutritional value when they are used within the recommended shelf life.
The blessings of living the principles found in the Word of Wisdom are significant. I have both seen and experienced profound benefits to both mental and physical health after applying these principles. In conclusion, may I remind you of the blessings of obedience listed in Doctrine and Covenants 89: 18-21.
"And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones; and shall find wisdom and great treasures of knowledge, even hidden treasures; and shall run and not be weary, and shall walk and not faint. And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen."
For further study:
Here's a couple of my favorite books on diet and nutrition.
The China Study: In The China Study, Dr. T. Colin Campbell details the connection between nutrition and heart disease, diabetes, and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.” The China Study is not a diet book. Dr. Campbell cuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging.
The PRO-VITA! Plan: Your Foundation for Optimal Nutrition: "Dr. Jack Tips gives us far-reaching ideas for a new approach to our nutrition. He provides clear, precise answers and explanations to many important nutritional questions. Moreover, he gives us an understanding of how disease originates as one of the effects of incorrect eating habits, and he shows the way to heal ourselves." -- Dr. Charlotte Lodi
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