& Beyond Living
to the Max Program
Updated August 15, 2010
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
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.
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.
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)
backward order, here's how the program has evolved:
February of 2010, I started following a low-carb diet.
I stopped eating grains and beans, and I started eating a lot
more animal fat and protein. Removing carbs from my diet was a
real eye-opener because for the first time in years I was no longer
hungry a lot of the time. As I write these words in August
of 2010, I'm convinced that a low-carb diet is best for me...
and may well be best for most people.
March of 2009 I discovered and started using the best calorie
counting and diet planning software I've ever seen. In fact,
I like this software so much I signed on as a dealer who will
let you try
DietPower FREE for 15 Days. You'll
also get a discounted price when you decide to purchase the software
after trying it out.
March of 2005 I increased exercise and decreased water drinking
April of 2004, I slashed grain recommendations.
late 2003 I added wild
Alaskan salmon, deep water tuna, and sardines as regular fare
at the CasaDay dining table.
the fall of 2002 I added grass-fed
beef to my diet and to the Living to the Max eating
January of 1999 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 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.
detox purposes, I recommend my extremely popular 21
Days to Health & Beyond.
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
following the Living to the Max guidelines, most people
can achieve a gratifying sense of physical, mental, emotional, and
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.
track of your calories and the nutritional value of what you eat
with the diet
software that "learns" your metabolism. This software program
not only helps you create and maintain a healthy diet that meets
all your nutritional needs, but you can also use it to develop and
track your exercise.
you feel weak and don't thrive on a vegetarian diet,
your body needs animal foods. As of August 2010, I personally
eat about 50% 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 VitalChoice
wild Alaskan salmon, sardines, and tuna. I limit my carb intake
to 20% or less per day, and I eat no grains and no beans.
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) prepare and drink 16
ounces of freshly extracted vegetable juices with no more
than 20% carrot as the base.
with any supplements you deem
necessary. At our home, we use and recommend Dr.
Ben Kim's Greens, which has a remarkable nutritional profile
and receives rave reviews from people who try it.
you're not eating fish several times a week, you should 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.
on living foods like berries and veggies instead of junk foods.
Breathe the purest air possible.
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.
and spend time with friends, family, or strangers whose company
Replace the toxic cleansers and cleaners in your home with nontoxic
a gentle colon cleansing routine two or three times a year.
to use other natural health products and techniques as described
on my health aids
it possible to do all the above, you might ask?
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.
now I'd like to share specific details that'll help you achieve
success and long-lasting health with my program.
Put drugs into your body.
Put over-the-counter "cures" into your body.
Put a huge variety of supplements into your body.
Things to Do
Eat only when hungry.
Eat only when relaxed.
Avoid produce that is wilted.
Eat fruits and veggies at room temperature.
Make your meals look attractive.
Eat raw food before cooked food.
Snack on healthy foods like berries.
Eat plenty of uncooked fruits and vegetables.
legumes and grains.
Eat lightly poached or grilled wild
Alaskan salmon and tuna, lightly poached free range eggs,
yogurt, organic butter, grass-fed
beef, sardines, 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.
Veggie Kingdom Foods to Eat
Don't eat commercially-produced meat.
Don't eat commercial dairy products.
Don't eat white flour products. Try eating NO grains for a week
and see how you do.
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.
Fruit - Banana - Carob - Date - Fig - Prune - Raisins - Dried
fruit - Persimmon - Mango - Papaya - Sapote
Fruit - Apple - Apricot - Blackberry - Cherimoya - Cherry -
Elderberry - Gooseberry - Grape - Huckleberry - Nectarine - Peach
- Pear - Plum - Quince - Raspberry - Sapodilla
Fruit - Currant - Grapefruit - Guava - Kumquat - Lemon - Lime
- Orange - Loganberry - Pineapple - Pomegranate - Strawberry - Tamarind
- Tangerine - Tomato
- Banana melon - Cantaloupe - Casaba - Christmas melon - Persian
melon - Crenshaw melon - Watermelon - Honeydew melon - Muskmelon
- Nutmeg melon
- Almonds - Cashew nuts - Hazel nuts - Hickory nuts - Lentils
- Gooseberry - Avocados - Pecans - Pine nuts - Pistachio nuts -
Walnuts - Sunflower seeds - Coconuts
- Artichoke - Beets - Chestnut - Carrots - Hubbard squash -
Jerusalem artichoke - Peas - Potatoes - Pumpkin - Yam
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 - Squash
(ex. starchy) - Turnip
and other liquids
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.
drink coffee, soft drinks, or other junk food products
containing sugar or caffeine.
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
Dress for comfort and not for fashion.
Maintain a comfortable temperature at all times.
Avoid constrictive clothing, which impedes blood circulation.
- Take very
hot or very cold baths or showers- body temperature bathing is
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).
Buy clothes of porous, non-synthetic material.
Wear light colored clothing.
- Wear constricting
clothing such as girdles, brassieres, tight belts, etc.
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.
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.
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.
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.)
- Read or watch
television while resting.
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.
- Eat an extra
meal before retiring.
of the Emotions
Pursue some constructive objective.
Engage in some activity that gives you fulfillment.
Find a hobby that brings enjoyment if your work is dissatisfying.
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
Feed your emotions daily with good thoughts, pleasant sights and
sounds, kind words, kindly touch, and good deeds.
Throughout this entire website, statements are made pertaining to
the properties and/or functions of food and/or nutritional products.
These statements have not been evaluated by the Food and Drug Administration
and these materials and products are not intended to diagnose, treat,
cure or prevent any disease.