Health & Beyond Living to the Max Program 

by Chet Day 

Based on the tenets as defined by 19th and 20th century health reformers like Sylvester Graham, Dr. Russell Thrall, Dr. John Tilden, and Dr. Herbert M. Shelton, as well as the work of Weston Price, Norman Walker, Dr. Christopher Gian-Cursio, Dr. Stanley Bass, Dr. V.V. Vetrano, Dr. Ben Kim, and others, the Health & Beyond Living to the Max Program offers you a simple, common sense, and workable method of attaining... and then maintaining... superior health. 

I've been refining the Living to the Max program since I first started my natural health adventure back in 1993 when I was in my mid-40's and starting to fall apart physically.

What started out as a zealous commitment to raw food veganism evolved over the years into a balanced, healthy approach to eating and living that works for just about everyone who gives it a serious try.

Unlike some guru clowns in the natural health circus, I'm more attached to truth than I am to ego, so I revise the Living to the Max program whenever I feel that I've learned (and sufficiently tested) something new.

• In January of 1999, for example, I came out against strict veganism and a raw foods lifestyle when I realized it just plain didn't work in the long term for most people and that very few (if any) individuals could follow such a diet without cheating on a regular basis. At that time, I added organic eggs and raw milk cheese to my diet.
  
  
• In the fall of 2002 I added grass-fed beef to my diet and to the Living to the Max eating recommendations.
  
  
• In late 2003 I added wild Alaskan salmon and tuna as regular fare at the CasaDay dining table.
  
  
• In April of 2004, I slashed grain recommendations.
  
  
• In March of 2005 I increased exercise and decreased water drinking recommendations.
  
  
• In November of 2006 I endorsed a colon cleansing routine.
  
  
• In January of 2007 I started recommending a hypnosis program for those who had trouble sticking with any kind of diet or weight loss routine.

Keep in mind that the Health & Beyond Living to the Max Program is for long-term use, a diet and living routine to be followed after you complete an initial detox.

For detox purposes, I recommend any of the routines in my Detox Bible or my extremely popular 21 Days to Health & Beyond.

Once you've completed an all-important initial cleansing of your body, then you should use the guidelines below to begin to develop a diet and way of living that works for you and your particular body and life situation. 

By following the Living to the Max guidelines, most people can achieve a gratifying sense of physical, mental, emotional, and spiritual well-being. 

You build and then maintain superior health if you consistently...  

• Eat moderately of a healthy whole foods diet composed of clean, organic (when possible) foods from both plant and animal kingdoms. At least 50% of your fruit and vegetable foods should be eaten whole and uncooked. Avoid packaged and junk food.
  
  
• If you feel weak and don't thrive on a vegetarian diet, your body needs animal foods. As of January 2007, I personally eat about 20% of my diet from minimally processed and "clean" animal foods like organic butter, raw milk cheese, eggs from range-fed chickens, grass-fed beef, and wild Alaskan salmon, sardines, and tuna.
  
  
• Exercise for at least thirty minutes (sixty minutes is better) every day, alternating between gentle aerobics (like brisk walking and rebounding) and weight-training.
  
  
• Enjoy a minimum of 10 minutes of direct sunshine every day on as much of your body as possible, but do NOT overdo, especially if you live below the equator.
  
  
• Drink filtered or purified water according to thirst instead of forcing down the often recommended eight 8-oz. glasses every day. Click here to read our series on water.
  
  
• If you have time (and most people don't) drink 16 ounces of freshly extracted vegetable juices with no more than 20% carrot as the base.
  
  
• Supplement with any supplements you deem necessary. I use and recommend Dr. Ben Kim's Greens, which has a remarkable nutritional profile and receives rave reviews from people who try it.
  
  
• Have at least one tablespoon every day of a good, organic fish oil to get essential fatty acids or else use quality fish oil capsules. I'm a big fan of Dr. Kim's products, so I purchase the Carlson cod liver oil he recommends.
  
  
• Snack on living foods like fruits and veggies instead of junk foods.
  
  
• Breathe the purest air possible.
  
  
• Meditate to remove stress as well as to get in touch with your spirituality for at least 30 minutes every day. I developed my EarthRain Meditation CD specifically for beginning to intermediate meditators. It's also one of the best stress removers I know of.
  
  
• Laugh and spend time with friends, family, or strangers whose company you enjoy.
  
  
• Replace the toxic cleansers and cleaners in your home with nontoxic products.
  
  
• Do a gentle colon cleansing routine with an anti-parasite component two or three times a year.
  
  
• Put to use other natural health products and techniques as described on my health aids page.

Is it possible to do all the above, you might ask?

Well, in our hectic lives, you have to work at it, no question. But even if you only make gradual improvements, you will notice improved health and attitude.

If you have a history of problems sticking with a health routine or diet, you'll want to click here to read my review and endorsement of Dr. Roberta Temes' Enjoying Weight Loss CDs.

Okay, now I'd like to share specific details that'll help you achieve success and long-lasting health with my program. 

In General 

Don't 

• Put drugs into your body.
• Put over-the-counter "cures" into your body.
• Put a huge variety of supplements into your body.

Healthy Things to Do 

• Chew thoroughly.
• Eat only when hungry.
• Eat only when relaxed.
• Avoid produce that is wilted.
• Eat foods at room temperature.
• Make your meals look attractive.
• Eat raw food before cooked food.
• Snack on healthy foods like dried fruits.
• Eat mostly uncooked fruits and vegetables.
• Eat fruits, nuts, vegetables, legumes, brown rice, and non-wheat grains.
• Eat lightly poached or grilled wild Alaskan salmon and tuna, lightly poached eggs, yogurt, organic butter, grass-fed beef, and raw milk cheeses to get nutritional factors unavailable in a wholly plant-based diet.
• Eat foods in their whole form, including skins if the produce was organically grown and the skin generally edible, like apples.

• Don't overeat.
• Don't eat commercially-produced meat.
• Don't eat commercial dairy products.
• Don't eat white flour products.
• Don't eat processed salt. Celtic sea salt in moderation is okay.
• Don't eat refined sugar -- extremely important.
• Don't cook fruits or nuts.
• When you cook, boil, bake, or steam your foods.
• Don't over-season your foods -- learn to enjoy natural tastes.
• Don't eat when in pain, emotionally upset, tired, or immediately after hard work.

Sweet Fruit - Banana - Carob - Date - Fig - Prune - Raisins - Dried fruit - Persimmon - Mango - Papaya - Sapote 

Sub-Acid Fruit - Apple - Apricot - Blackberry - Cherimoya - Cherry - Elderberry - Gooseberry - Grape - Huckleberry - Nectarine - Peach - Pear - Plum - Quince - Raspberry - Sapodilla 

Acid Fruit - Currant - Grapefruit - Guava - Kumquat - Lemon - Lime - Orange - Loganberry - Pineapple - Pomegranate - Strawberry - Tamarind - Tangerine - Tomato 

Melons - Banana melon - Cantaloupe - Casaba - Christmas melon - Persian melon - Crenshaw melon - Watermelon - Honeydew melon - Muskmelon - Nutmeg melon 

Proteins - Almonds - Cashew nuts - Hazel nuts - Hickory nuts - Lentils - Peanuts - Gooseberry - Avocados - Pecans - Pine nuts - Pistachio nuts - Soy beans - Walnuts - Sunflower seeds - Coconuts 

Starches - Artichoke - Bean (lima)* - Beets - Chestnut - Carrots - Corn - Hubbard squash - Jerusalem artichoke - Peanuts* - Peas - Potatoes - Pumpkin - Yam 
* Peanuts, lentils, beans, and all cereals are considered as protein and starch combinations 

Non-Starchy Vegetables - Bamboo shoots - Broccoli - Brussel sprouts - Romaine - Cabbage - Cauliflower - Celery - Chard - Cucumber - Eggplant - Endive - Kale - Kohlrabi - Lettuce: Boston, Bibb, Leaf, Romaine, etc. - Okra - Parsnip - Pepper (sweet) - Rutabaga - Sorrel - Sprouts: Mung bean, alfalfa, wheat, barley, etc. - Squash (ex. starchy) - Turnip 
 

Water and other liquids 

Do 

• Drink filtered or purified water -- distilled may not be good long-term (click here and here for details). Click here for our series on healthy water.
• Drink so your body is thoroughly hydrated each day but don't drink the recommended eight 8-oz glasses a day unless your sense of thirst tells you to do so.

• Don't drink coffee, soft drinks, or other junk food products containing sugar or caffeine.
• Don't drink alcohol.

Do 

• Get as much fresh air as possible.
• Walk on streets that have less vehicular traffic.
• Allow ventilation to maximum extent, when indoors.
• Insure that indoor air is free from contaminants such as sprays of all kinds and circulated dust that sometimes occurs when vacuuming.

• Breathe tobacco smoke.
• Breathe through your mouth.
• Breathe excessively cold air if at all possible.
• Permit smoking in your home or in a private office if you have one.

Do 

• Dress for comfort and not for fashion.
• Maintain a comfortable temperature at all times.
• Avoid constrictive clothing, which impedes blood circulation.

Don't

• Take very hot or very cold baths or showers- body temperature bathing is less enervating.

Light and Sunshine 

Do 

• Expose as much of your skin to light as possible (before dressing in the morning is a good time).
• Use natural and not artificial light.
• Get the sun directly on your skin for at least ten minutes each day (the rays penetrate only white, porous clothing), but never enough time to burn.
• Use an enclosure to cut off the wind in inclement weather.
• Get your sun in cold climates through an open window while indoors with artificial heat turned on to avoid undue chilling.
• Get sun on the closed eyelids.

• Wear sunglasses all the time -- your eyes need the full spectrum for full health.
• Spend too much time in the sun by relying on suntan lotions for protection since some studies suggest these products may contribute to skin cancer.
• Remain in the sun for long periods (this is wasteful of nerve energy and dries the skin excessively).

Do 

• Buy clothes of porous, non-synthetic material.
• Wear light colored clothing.

Don't

• Wear constricting clothing such as girdles, brassieres, tight belts, etc.

Physical Activity 

Do 

• Involve all parts of the body when exercising.
• Exercise in fresh air or with windows open when indoors.
• Make vigorous use of muscles, preferably against resistance.
• Brisk walking, gentle jogging, and rebounding are excellent exercises and so are swimming, bicycling, The Five Rites, and TaiChi.
• Exercise vigorously enough to cause heavy breathing, unless contraindicated. And, yes, sex is great exercise and good for you, too!

• Exercise to the point of exhaustion.
• Exercise immediately following a meal.
• Prolong muscular contractions beyond a few seconds.

Do 

• Sit erect at all times.
• Keep head straight up while standing, sitting, or walking.
• Keep work or reading material toward you instead of moving toward it when engaged in sedentary activity.

Do 

• Close the eyes as often as possible.
• Shut out light in the room as well as sound, if possible.
• Cease activity sometime during the day by sitting or lying down.
• Rest when tired (Ten minutes is better than nothing, but 30 minutes to an hour is best.)

Don't

• Read or watch television while resting.

Sleep 

Do 

• Go to bed early.
• Maintain a comfortable temperature.
• Secure a dark, quiet, and well-ventilated room.
• Practice a few moments of mental and physical quiet before retiring.

Don't

• Eat an extra meal before retiring.

Zest for Living 

Do 

• Pursue some constructive objective.
• Engage in some activity that gives you fulfillment.
• Find a hobby that brings enjoyment if your work is dissatisfying.

Do 

• Keep negative emotions at a minimum.
• Find something about which to be happy every day.
• Couple negative emotions such as fear, grief, or anger with physical activity.
• Feed your emotions daily with good thoughts, pleasant sights and sounds, kind words, kindly touch, and good deeds.