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Free Download EBook : Build Strong Healthy Feet By Paul C Bragg with Patricia Bragg PDF. Get It Now and ENJOY READING.

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Bragg Books Are Gifts For Life Best Foot Program Ever – Dr . Scholl • Rebalance Feet Posture • Learn Reflexology Acupressure • Sick Feet Cause Back Trouble • Banish Foot Ailments BANISH ACHES PAINS • Rebalance Feet Posture • Learn Reflexology Acupressure • Sick Feet Cause Back Trouble • Banish Foot Ailments • Rebalance Feet Posture • Learn Reflexology Acupressure • Sick Feet Cause Back Trouble • Banish Foot Ailments BANISH ACHES PAINS BUI BU LD S L TR T ON O G HE G AL A TH T Y FE Y F ET E I D S R N HE L H E T

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Praises for The Bragg Healthy Lifestyle and Books These are just a few of the thousands of testimonials we receive yearly praising The Bragg Healthy Lifestyle for the rejuvenation benefits they reap – physically mentally and spiritually. We look forward to hearing from you also. When I was a young Stanford University gymnastic coach Paul Braggs wise words and his example inspired me to live a healthy lifestyle. I was twenty-three then now I am over sixty and my health and fitness serves as a living testimonial to Paul Braggs wisdom carried on by his health crusading daughter Dr. Patricia Bragg. Thank you – Dan Millman Author Way of the Peaceful Warrior www.danmillman.com What a wonderful difference I have felt physically mentally and most important to me spiritually. – Tully Strong Coos Bay Oregon The Bragg Healthy Lifestyle along with Fasting has changed my life I lost weight and my energy levels went through the roof. I look forwared to “Fasting” days. I think better and am a better husband and father. Thank you Patricia this has been a great blessing in my life. Also we enjoyed your sharing your health message at our “AOL” Conference. – Byron H. Elton VP Entertainment Time Warner AOL Thank you Paul and Patricia Bragg for my simple easy to follow Health Program. You make my days healthy – Clint Eastwood Bragg follower for 49 years Bragg Books were my conversion to the healthy way. – James F. Balch M.D. Co-Author "Prescription for Nutritional Healing" A

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Praises for The Bragg Health Teachings Paul Bragg saved my life at age 15 when I attended the Bragg Health Crusade in Oakland. I thank the Bragg Healthy Lifestyle for my long active happy life spreading health. – Jack LaLanne Bragg follower for over 75 years I’ve experienced a beautiful remarkable spiritual awakening since reading this book. I’ll never be quite the same again. – Sandy Tuttle Painesville Ohio Your book gives me so much motivation when I need it. Thank you again for your inspiration I am honored to be among your millions of health students worldwide. – John F. Crann Livingston New Jersey I am thrilled by what Ive read in the Bragg Health Books. Thank you I am confident of my new ways to health. – Ken Cooper D.C. Narrabi NSW Australia I found your Bragg Vinegar book in a health store. I bought it read it gave copies to several friends even including my doctor. I have followed The Bragg Healthy Lifestyle since. I can honestly say that out of all the books I have read the Bragg Health Books have benefited me the most. – Reiner Rothe Vancouver Canada I am eternally grateful for your health books. They have made a great difference in my life. Im sharing them with my friends. – Carolyn Orfel Washinton D.C. I am a Champion Weight Lifter at Muscle Beach for over 50 years and we are all big Bragg fans. – Chris Baioa Santa Monica California B

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Praises for The Bragg Health Teachings I would like to personally thank you for teaching me how to take control of my health I have lost almost 55 pounds. I feel "Great” . These books have shown me happiness vitality and living close to Mother Nature and God. You are a super person a real crusader of "Health”. – Leonard Amato Thank you – My family and I are faithfully following your Bragg Healthy Lifestyle and enjoying the great benefits. – Dr. Jan Buscop South Africa I have faithfully followed your Healthy Lifestyle and I now use your Bragg Liquid Aminos not only for my own food but in dilution for my plants. – Daley Machado Brazil You have recharged me with hope encouragement and love which poured from your words. I’m now able to fast and no more cigarettes and coffee for me you’ve certainly improved my life – Marie Furia West Orange New Jersey I have utilized your book’s precepts and in turn have reaped overflowing health joy and energy. – Gill Contreras Texarkana Texas I have lost all my excess weight with fasting and following your teachings. Now my friends are starting to live the Bragg healthy way too. – R. Cortez Upland California Your fasting book has renewed my youth. I’m 58 years young and feel 18 and I can outrun 18 year olds Through your fasting plan I lost over 86 pounds and feel a sense of rejuvenated youthfulness. – Donald Daigh Key West Flordia C

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Praises for The Bragg Health Teachings How did I beat cancer obesity diabetes strep three herniated disks and excruciating pain The answer was changing to the Braggs Healthy Lifestyle Program It changed and saved my life I had full recovery and also lost over 70 lbs. I received a new life and that is just the beginning because my manhood returned that was lost to diabetes – now thats exciting. On my trip to Honolulu Hawaii I visited the famous free Bragg Exercise Class at Waikiki Beach. I became so regenerated with a wonderful new viewpoint towards living my healthy lifestyle that I now live in Hawaii. Im invigorated with new energy. My new purpose for living is to help others reclaim their health rights I also want the world to join The Bragg Health Crusade. I am deeply thankful to Health Crusaders Paul and Patricia Bragg for my new healthy life – Len Schneider Honolulu Hawaii Im keeping healthy and fit and love Bragg Liquid Amino Seasoning. My mother uses Braggs in most of her recipes. – Mary Pierce French Tennis Champion Paul and Patricia Bragg were my early inspiration to my health education. – Jeffery Bland Ph.D Food Scientist We get letters daily at our Santa Barbara headquarters. We would love to receive a testimonial from you on any blessings healings and changes you experienced after following The Bragg Healthy Lifestyle and our Fasting detox program. It’s all within your grasp to be in top health. By following this book you can reap Super Health and a happy long vital life It’s never too late to begin. Read the study page 49 they did with people in their 80s and 90s and the amazing results that were obtained. Receive miracles with natural nutrition exercise and fasting Start now To the readers of Bragg Health Books. . . Daily our prayers love go out to you your heart mind soul. D 3 John 2 Genesis 6:3 Miracles can happen every day through guidance and prayer – Patricia Bragg

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BRAGG BUILD STRONG HEALTHY FEET MAKING A STAND For HEALTHY FEET BECOME A Bragg Health Crusader – for a 100 Healthy World for All HEALTH SCIENCE Box 7 Santa Barbara California 93102 USA World Wide Web: www.bragg.com

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PAUL C. BRAGG N.D. Ph.D. Worlds Leading Healthy Lifestyle Authority Paul C. Braggs daughter Patricia and their wonderful healthy members of the Bragg Longer Life Health and Happiness Club exercise daily on the beautiful Fort DeRussy lawn at famous Waikiki Beach in Honolulu Hawaii. View the club exercising: www.bragg.com. Membership is free and open to everyone to attend any morning – Monday through Saturday from 9 to 10:30 am – for Bragg Super Power Breathing and Health and Fitness Exercises. On Saturday there are often health lectures on how to live a long healthy life The group averages 75 to 125 per day depending on the season. From December to March it can go up to 150. Its dedicated leaders have been carrying on the class for over 30 years. Thousands have visited the club from around the world and carried the Bragg Health and Fitness Crusade to friends and relatives back home. When you visit Honolulu Hawaii Patricia invites you and your friends to join her and the club for wholesome healthy fellowship. She also recommends visiting the outer Islands Kauai Hawaii Maui Molokai for a fulfilling healthy vacation. To maintain good health normal weight and increase the good life of radiant health joy and happiness the body must be exercised properly stretching walking jogging running biking swimming deep breathing good posture etc. and nourished wisely with healthy foods. – Paul C. Bragg i

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BRAGG HEALTH CRUSADES for 21st Century Teaching People Worldwide to Live Healthy Happy Stronger Longer Lives for a Better World We love sharing and teaching healthy living world-wide and you can share this love by being a partner by sharing The Bragg Health Crusades message. We are dedicated with a passion to help others We feel blessed when you and your familys lives improve through following our teachings from the Bragg Health Books and The Bragg Health Crusades. It makes our years of faithful service so worthwhile We will keep sharing and please do write us how our teachings have helped you. The Miracle of Fasting book has been the 1 Health book for over 20 years in Russia the Ukraine and now in Bulgaria Why Because we show them how to live a healthy wholesome life for less money and its so easy to understand and follow. Most healthful lifestyle habits are free good posture clean thoughts plain natural food exercise and deep breathing all of which promotes energy and health into the body. We continue to reach the multitudes worldwide with our health books and teachings lectures crusades radio and TV outreaches. My joy and priorities come from God Mother Nature and healthy living. I love being a health crusader and spreading health worldwide for now it’s needed more than ever My father and I also pioneered Health TV with our program “Health and Happiness” from Hollywood. Yes – it’s thrilling to be a Health Crusader and you will enjoy it also. See back pages to list names yourself family and friends who you feel would benefit from receiving our free Health Bulletins By reading Bragg Self-Health Books you gain a new confidence that you can help yourself family and friends to The Bragg Healthy Principles of Living Please call your local book stores and health stores and ask for the Bragg Health Books. Prayerfully we hope to have all stores stock the books. We do keep prices as low as possible so they will be affordable and available for everyone to learn how to live and enjoy a healthier happier and longer life With Blessings of Health Peace and Love BRAGG HEALTH CRUSADES Americas Health Pioneers Keep Bragg Health Crusades “Crusading” with your tax deductible donations. Box 7 Santa Barbara CA 93102 USA 805 968-1020 Spreading health worldwide since 1912 ii

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BRAGG BUILD STRONG HEALTHY FEET To preserve health is a moral and religious duty for health is the basis for all social virtues. We can no longer be as useful when not well. – Dr. Samuel Johnson Father of Dictionaries Contents Chapter 1: Nature’s Way To Healthy Strong Feet 1 The Basics of Foot Functions . . . . . . . . . . . . . . . . . . . . . . . 1 Perfect Balance or No Balance . . . . . . . . . . . . . . . . . . . . . . 2 Causes of Broken Arches . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Bad Walking Habits Bring Miseries . . . . . . . . . . . . . . . . . . 3 The Many Causes of Foot Problems list . . . . . . . . . . . . . . 5 Foot Distress Symptoms . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 The Importance of Foot Education . . . . . . . . . . . . . . . . . . . 6 Major Bones of the Foot.. . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Go Barefoot For Healthy Youthful Feet . . . . . . . . . . . . . . . 7 India-China Foot Survey . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Written in the Pacific Paradise of Hawaii . . . . . . . . . . . . . 8 Sick Feet Mar Beauty and Health . . . . . . . . . . . . . . . . . . . . 8 Toxic Acid Crystals Cement Joints . . . . . . . . . . . . . . . . . . . 9 Poor Nutrition Causes Obesity Toxic Buildup . . . . . . . 10 How to Flush Out Hardened Acid Crystals . . . . . . . . . . . 11 Chronological or Biological Age . . . . . . . . . . . . . . . . . . 12 It’s Important to bathe Feet Properly . . . . . . . . . . . . . . . . 13 Nature’s Antiseptic - Tea Tree Oil . . . . . . . . . . . . . . . . . . . 14 iii The Bragg Books are written to inspire and guide you to radiant health and longevity. Remember the book you don’t read won’t help. Please reread our Books often and live The Bragg Healthy Lifestyle for a long happy fulfilled life Bragg Healthy Lifestyle Plan Remember – your feet are miracles in motion – be good to them – Paul C. Bragg Health Crusader and Originator of Health Stores • Read plan plot and follow through for supreme health and longevity. • Underline highlight or dog-ear pages as you read important passages. • Organizing your lifestyle helps you identify what’s important in your life. • Be faithful to your health goals everyday for a healthy strong happy life. • Write us about your successes following The Bragg Healthy Lifestyle. • Where space allows we have included “words of wisdom” from great minds to motivate and inspire you. Please share some of your favorites with us. • • • • • •

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Contents Chapter 2: Proper Care For Your Feet . . . . . . . . . . . 15 Clean Feet Are Important. . . . . . . . . . . . . . . . . . . . . . . . . . 15 Pedicure and Trimming The Toenails . . . . . . . . . . . . . . . . 16 Baby Your Tired Aching Feet . . . . . . . . . . . . . . . . . . . . . . . 16 Foot Bath and Foot Massage . . . . . . . . . . . . . . . . . . . . . . . 17 Expert Advice On Banishing Athlete’s Foot . . . . . . . . . . . . 18 Chapter 3: Your Posture and Your Feet. . . . . . . . . . 19 Perfect Posture - Promotes Perfect Feet . . . . . . . . . . . . . . . . 19 The Mirror Never Lies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Strong Muscles Help Make Strong Spine . . . . . . . . . . . . . . 20 How to Stand Erect and Walk for Health examples . . . . 21 Bragg Posture Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Don’t Sit With Your Legs Crossed . . . . . . . . . . . . . . . . . . . . 22 Posture Chart examples . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Poor Posture Promotes Pain and Ageing . . . . . . . . . . . . . . 24 The Correct Way to Sit In Chairs examples. . . . . . . . . . . 25 Good and Bad Ways To: Walk Sit Lounge examples. . . 25 What You Don’t Exercise and Use You Lose . . . . . . . . . . . 26 Lifting Posture examples . . . . . . . . . . . . . . . . . . . . . . . . . 26 Chapter 4: The Importance Of Healthy Nutrition 27 Benefits From The Joys Of Fasting list . . . . . . . . . . . . . . . 28 Healthy Plant-Based Food Guide examples . . . . . . . . . . 29 Food And Product Summary . . . . . . . . . . . . . . . . . . . . . . . 30 Enjoy Super Health With Natural Foods . . . . . . . . . . . . . . 30 Healthy Beverages Fresh Juice Herb Teas and Pep Drinks 31 Bragg Health Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Avoid These Processed Refined Harmful Foods list . . . . 33 Enjoy Healthy Fiber for Super Health list . . . . . . . . . . . . 34 Bad Nutrition - 1 Cause of Sickness . . . . . . . . . . . . . . . . . 34 Vegetarian Protein Chart . . . . . . . . . . . . . . . . . . . . . . . . 35 Vitamin E Antioxidant Healthy Foods Important list . . . 36 The Miracles of Apple Cider Vinegar list . . . . . . . . . . . . . 37 Body Signs of Potassium Deficiency list. . . . . . . . . . . . . . 38 Pure Water Is Important For Health. . . . . . . . . . . . . . . . . . 39 Low Fat Meals Cut Heart Disease Risk . . . . . . . . . . . . . . . . 39 Healthy Heart Habits for A Long Vital Life list . . . . . . . 40 Allergies Daily Journal Dr. Coca’s Pulse Test . . . . . . . . 41 Most Common Food Allergies list . . . . . . . . . . . . . . . . . . 41 iv Ten Common Sense Reasons For Purified Water list . . . . 42 What you are is God’s gift to you. What you make of yourself is your gift to God.

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Contents Chapter 5: Exercise Your Feet And Body. . . . . . . . . 43 The Importance of Exercise . . . . . . . . . . . . . . . . . . . . . . . . 43 Exercises For Healthy Feet and Toes . . . . . . . . . . . . . . . . . . 43 Healthy Foot and Toe Exercises . . . . . . . . . . . . . . . . . . . . . 44 Rolling Pin Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Vigorous Foot Walking Exercises . . . . . . . . . . . . . . . . . . . . 45 Enjoy Ground Contact Barefoot Exercises . . . . . . . . . . . . . 46 Learn A Lesson From Mother Nature . . . . . . . . . . . . . . . . . 46 Your Dynamic Foot Springiness Plan . . . . . . . . . . . . . . . . . 46 Walking Promotes Healthy Feet . . . . . . . . . . . . . . . . . . . . . 47 Prove It To Yourself - You Can Have Healthy Feet . . . . . . . 47 Websites To Inspire You To Enjoy Healthy Walking list . 47 Keep Healthy Youthful Biologically chart . . . . . . . . . . 48 Wanted - For Robbing Health Life list . . . . . . . . . . . . . 48 Paul Bragg and 106 Years Young Roy White photo . . . . 49 Iron Pumping Oldsters 86 to 96. . . . . . . . . . . . . . . . . . . . 49 Paul and Patricia Lift Weights 3 Times Weekly photo . . 50 Amazing Strength Results in 8 Weeks . . . . . . . . . . . . . . . . 52 Paul Bragg and England’s Oldest Runner photo. . . . . . . 53 Bragg Healthy Lifestyle For A Lifetime of Super Health . . 54 Chapter 6: Foot Care For Life . . . . . . . . . . . . . . . . . . 55 Foot Care During Pregnancy . . . . . . . . . . . . . . . . . . . . . . . 55 Elevate Exercise and Rest Your Feet . . . . . . . . . . . . . . . . . . 56 Caring for Your Children’s Feet . . . . . . . . . . . . . . . . . . . . . 56 The Feet of Youth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Monitor Children’s Feet . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Shoes Should Fit Right and Be Flexible . . . . . . . . . . . . . . . 60 115000 Miles Walked in Average Lifetime . . . . . . . . . . . . 61 First Check Your Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . 62 How to Treat Foot Blisters . . . . . . . . . . . . . . . . . . . . . . . . . . 62 How to Treat Foot Calluses . . . . . . . . . . . . . . . . . . . . . . . . . 63 How to Treat Foot Corns . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 How to Treat Ingrown Toenails . . . . . . . . . . . . . . . . . . . . . 65 Other Common Foot Ailments . . . . . . . . . . . . . . . . . . . . . . 66 Senior Foot Steps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 20 Year Study Shows Being Fit Saves Money . . . . . . . . . . . 68 Make your two feet your best friends. – J. M. Barrie The natural healing force within us is the greatest force in getting well. – Hippocrates Father of Medicine 400 BC Friendship is to people what sunshine is to flowers v

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Contents Chapter 7: Common Foot Problems . . . . . . . . . . . . 69 Arthritis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Rheumatoid Arthritis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Osteoarthritis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Gout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 Arthritis and Gout Treatment . . . . . . . . . . . . . . . . . . . . . . 70 Achilles Tendonitis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Flat Feet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Diabetes and Foot Problems . . . . . . . . . . . . . . . . . . . . . . . . 73 Foot Ulceration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74 Prevent Diabetic Foot Problems . . . . . . . . . . . . . . . . . . . . . 75 Bunions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 Proceed Cautiously with Bunion and All Foot Surgery . . . 77 Hammertoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77 Foot Corns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 Foot Calluses . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Athlete’s Foot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Foot Odor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80 Heel Pain and Fractures . . . . . . . . . . . . . . . . . . . . . . . . . . . 81 Inflamed Achilles Tendon . . . . . . . . . . . . . . . . . . . . . . . . . 81 Plantar Fasciitis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Heel Spurs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Heel Fractures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82 Morton’s Neuroma . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83 Ingrown Toenails . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84 Fungal Nails . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84 Chiropractic Solutions for Foot Problems. . . . . . . . . . . . . . 85 What Is Chiropractic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Natural Healthy Foods Prevent Osteoporosis . . . . . . . . . . 87 Locations Where Osteoporosis Arthritis Hit Hardest . . . 88 Chapter 8: Your Shoes Are Important . . . . . . . . . . . 89 When You Can Not Go Barefoot . . . . . . . . . . . . . . . . . . . . 89 Getting the Proper Shoe Fit. . . . . . . . . . . . . . . . . . . . . . . . . 90 Socks of Natural Materials are Best . . . . . . . . . . . . . . . . . . 91 Custom Molded Shoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91 How to Buy Comfortable Healthy Shoes. . . . . . . . . . . . . . 92 Tips for Buying The Best Sport Shoes . . . . . . . . . . . . . . . . . 93 Shoes For Different Sports: . . . . . . . . . . . . . . . . . . . . . . . . . 95 Runners Need Good Shoes . . . . . . . . . . . . . . . . . . . . . . . . . 96 vi People who maintain a healthy ideal trim body weight can lower their risk of heart disease as much as 5 5 . – American Heart Association

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Contents Chapter 9: Walking - The King of Exercise . . . . 97 Benefits of Walking Are Abundant . . . . . . . . . . . . . . . . 98 The Bragg Philosophy of Walking . . . . . . . . . . . . . . . . . 99 Enjoy Your Walk - Leisure or Brisk . . . . . . . . . . . . . . . . . 99 Getting Started on a Walking Program . . . . . . . . . . . . . 99 Be Faithful With Your Walking Program . . . . . . . . . . . 101 Take Precautions to Avoid Injuries . . . . . . . . . . . . . . . . 103 Safe Walking Jogging is Important . . . . . . . . . . . . . 104 The Optimum Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . 105 Barefoot Promotes Happy Healthy Feet . . . . . . . . . . . . 106 The Health Laws of Life . . . . . . . . . . . . . . . . . . . . . . . . 106 Your Daily Habits Form Your Future . . . . . . . . . . . . . . 106 Chapter 10: The Healing Properties of Herbs . 107 Herbal Holistic Dietary Remedies For Foot Ailments 107 Remedies for Athlete’s Foot . . . . . . . . . . . . . . . . . . . . . 108 Herbs And Their Healing Properties. . . . . . . . . . . . . . . 109 Chapter 11: Foot Reflexology . . . . . . . . . . . . . . 117 How Does Reflexology Work . . . . . . . . . . . . . . . . . . . . 118 Reflexology is Effective Self-Therapy: . . . . . . . . . . . . . . 118 Reflexology - Pressure Foot Points charts . . . . . . . 119-120 Reflexology - Pressure Hand Points chart . . . . . . . . . 121 Acupoints of the Ear and Spine diagram . . . . . . 121-122 What is Acupressure . . . . . . . . . . . . . . . . . . . . . . . . . . 122 Morning Resolve . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123 Healing Through Reflexology Acupressure . . . . . . . 124 Setting The Stage For Massage . . . . . . . . . . . . . . . . . . . 124 Relaxation Is The Key For Best Treatment . . . . . . . . . . 125 Chapter 12: Questions And Answers . . . . . 129-138 Chapter 13: Alternative Health Therapies 139-142 A Personal Message to Our Students . . . . . . . . . . . . . . 143 Say To Yourself: If It Is To Be - It Is Up To Me . . . . . . . 144 Daily Health Journal . . . . . . . . . . . . . . . . . . . . . . . . . . 145 Wyland Protector of Our Oceans . . . . . . . . . . . . . . . . 146 Earing Your Bragging Rights . . . . . . . . . . . . . . . . . . . . 147 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149-151 vii Bragg Books are silent health teachers – never tiring ready night or day to help you help yourself to health Learning and Growth promote happiness – Pearl S. Buck Bragg Health Books . . . . . . . . . . . . . . . . . . . . . . . . 144-155

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Helpful Exercise Tips to Make Air Travel More Healthy and Comfortable: • Contact airlines special service department and arrange seating on aisle for more leg room or bulkhead seat for more leg room and comfort. • Exercises keep your muscles working and prevent back spasms. • Sit and stretch up spine now turn your head to the right then hold for ten seconds and bring back to the front then repeat excercise to left. Do 5 sets. • Keep arms by sides and do this shoulder roll: shrug shoulders upward to ears now roll shoulders back down and around. Do 5 sets each way. • Shoes off are best – Lift heels so balls of feet are still on floor then drop heels back to floor now stretch toes up and rotate feet around. Do 10 sets each way. • Walk along aisles and in corridors. Do back arches by placing hands in small of back and gently arch backwards. Also do side bends by placing hands on hips and bend gently to right hold five seconds and back to upright then bend to left. Do 10 sets. See Web: www.backcare.com Exercising in the Sky – You Arrive Healthier We even jog while thousands of feet high in the air soaring the skies in an airplane. We go to rear of the plane and stationary jog and stretch. This gives your billions of cells a massage. We never arrive stiff and tired. Also learn to take advantage of spare moments for a stationary jog daily whether an office worker CEO or housewife. We all need to exercise for healthy bones a strong heart and a healthy body Millions are traveling by air but for people with back pain air travel can be painful and difficult. Narrow seat widths and more seats being added to pack airplanes to capacity causes air passengers to have less leg room and a problem for those who suffer back and leg pain Remember to ask for a bulkhead or an exit row seat for more leg room. Three Important Needed Habits There are three habits which with one condition added that will give you everything in the world worth having beyond which the imagination of man cannot conjure forth a single additional improvement These habits are: • The Health Habit • The Work Habit • The Study Habit If you have these habits and also the love of God and someone who has these habits you are both in paradise now and here. – Elbert Hubbard When you sell a man a book you don’t just sell him paper ink and glue you sell him a whole new life There’s heaven and earth in a real book. The real purpose of books is to trap the mind into its own thinking – Christopher Morley viii Love makes the world go ‘round it’s everlasting when it’s written with caring loving advice that will improve and enrich your life This is why my father and I love sharing with you our health wisdoms which can be with you on your long life’s journey. Our books on health fitness and longevity go around the world spreading health and love – Patricia Bragg N.D.Ph.D.

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The Basics of Foot Functions Almost all of us are born with perfect feet. It’s the Natures Way to Healthy Strong and Happy Feet Chapter 1 abuse millions give their feet that makes them limp into adulthood crying My aching feet are killing me The foot is a complex elegant and delicately balanced miracle mechanism. Perfect balance is essential to foot comfort and the maintenance of this balance depends upon healthy natural foot function. Almost all types of shoes made disturb the delicate balance of the feet to the extent that they cannot endure the jars and missteps in addition to walking on the hard city streets which can upset the normal foot function. This results in either tension or locking of the joints painful strain in the arches muscles and limitation of foot motion or a combination of these disturbances. The direct consequence is discomfort: aches and pains in the feet legs knees thighs and back As long as this amazing balanced foot function is maintained your feet will be comfortable. No matter how out of shape your feet may appear if they can be made to function at least 85 normally then pain disappears miracles happen and soon with loving care your feet will look and feel healthy and youthful again Now let us demonstrate what we mean by foot function or the coordination of its many intricate parts. Do this experiment now – before you read further – and you will understand at once the natural or unnatural as this may be function of the feet. Stand on one foot without shoes and without support try to maintain your balance for a few minutes. If your foot function is normal balance will be maintained with perfect ease. The foot a work of art is an engineering masterpiece – Leonardo daVinci 1

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Perfect Balance or No Balance If foot function is impaired balance will be difficult. You will tire in a short time and even sometimes in minutes can suffer leg pains. Observe what happens: at once the inner side of the foot comes into rapid play or action with slight constantly fluctuating adjustments necessary to sustain the body balance the outer side of the foot remains comparatively immobile and your entire weight tends to focus upon that part. The fluctuating inner part of the foot is called the spring-arch. Its chief function is to adjust for and maintain balance. The outer portion is called the weight-bearing arch and it operates to center and sustain the body weight. By this simple experiment you will learn not only the importance of the structure of your feet but you will also be able to test their condition. The normal unimpaired foot will balance the body perfectly with graceful easy movements and only a slight swaying of the body. The weak crippled or deformed foot will make violent jerky efforts to balance the body but will fail Impaired function will force you to reach for support to drop the other foot to the ground or fall in a heap. The condition of a great majority of feet are between the extremes of Perfect Balance and No Balance. The vital importance of this balancing action of the foot becomes evident the moment we consider the act of walking. While walking we are continuously balancing first on one foot and then on the other as we transfer the weight of the body forward from right to left and left to right. In fact it is a movement demanding remarkable equipoise for the height and mass of the human body are out of proportion architecturally to the narrow base formed by the feet. The equilibrium in turn depends upon the perfect coordination of the nerves and muscles and their control of the lever-like bones fulcrums bases angles and shifting surface of the feet. Correct walking is a feat of balancing on balanced feet 2 It’s supposed to be a professional secret but I’ll tell you anyway. We doctors do nothing. We only help and encourage the doctor within. – Albert Schweitzer

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Since most all foot comfort depends upon normal foot function beware of diagnosis of arthritis or so-called rheumatism when the lower extremities are painful since nearly all these symptoms can stem from some functional foot disturbance to even overweight and poor posture. For more info. refer to the section on gout arthritis and rheumatism in the Senior Steps section of Chapter Six. Causes of Broken Arches Nearly all foot troubles are the result of various injuries. The most common injury is caused by shoes that do not properly conform to the foot and hence do not permit free and natural foot performance. Quite often students are surprised when we tell them that their feet are not functioning normally. It is hard to make them understand that bones are actually dislocated. The reason this bone displacement occurs is simple and plausible. The feet relative to their size do more work than any other part of the body. They are subjected to injury every day. Wrong ill-fitting shoes missteps sprains pounding on hard sidewalks etc. all take their toll The cumulative effect of all this punishment finally displaces the bones upsets the balanced function and pain is the result. The bodys walking gear is slowly being put out of adjustment Bad Walking Habits Bring Miseries One of the early signs is the eversion or outward turning of the foot. From here serious foot troubles start We are walking out of natural foot and body balance. This affects all of the bones and nerves of the feet and in turn the ankle calf knee and hip. This results in the knee being thrown out of balance as well as thighs etc. The hip and lower spine are pushed out of alignment. The trouble travels up the spine also resulting in misplacement of shoulders and head. Pains and miseries are felt throughout the body. This may be expected when the feet are out of balance. Man is fully responsible for his habits and his choices. – Jean Paul Sartre Prevention is always preferable to the cure. Women have four times as many foot problems as men do. 3

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Again let us say these pains will be given many names from arthritis to curvature of the spine or you may be told you have slipped discs of the vertebrae etc. The basic cause of all your pain however may be that you are completely out of foot-balance thus throwing your entire body out of line If you have curvature of the spine be sure to see our Bragg Back Fitness Program book. Please see the back pages of this book for the Bragg Booklist. The actual mechanism in the foot after it becomes everted is disturbed by a specific displacement of certain bones in the arches. These bones become jammed into a position of extreme tension that strains the ligaments and also the arch muscles. The results are a marked impairment of foot action and a complete change in weight-bearing forces. Due to changes in equilibrium the body is thrown forward so that the muscles have to compensate and thus work overtime to keep the body erect. The body muscles are straining just as if a person were continually walking downhill and holding the body erect to compensate for the grade. This effect brings into unnatural play the legs back and neck muscles which can soon become tired and ache. The fundamental abnormality as it exists in the vast majority of cases is a specific displacement of certain bones of the feet. This causes limited foot action and prolonged arch strain these being two conditions which are usually responsible for disturbing foot pains. Laughter is inner jogging and good for your body and soul. – Norman Cousins Dream big think big but enjoy the small miracles of everyday life Man’s body was created according to the laws of physics and chemistry which are the Creator’s own laws. They never vary. His law is written upon every cell every nerve every muscle every faculty which has been entrusted to us to care for and protect. – Henry W. Vollmer M.D. 4 Living under conditions of our modern life its important to bear in mind that the preparation and refinement of food products can either entirely eliminate or in part destroy the vital elements in the original food material. – U.S. Dept. of Agriculture visit web: www.usda.gov

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The Many Causes of Foot Problems • Shoes that mold and push the feet out of alignment cause mounting trouble unless shoes conform to the foot. • Usage of unnaturally ill-fitting shoes causing slow displacement of bones which limits foot and arch function and causes corns bunions and foot problems. • Womens high heels can cause a multitude of painful symptoms as a result of distorted foot functions and also throws the body’s posture and organs out of line. • Deficiencies of proper nutrients and protein which prevent the building of a normal healthy foot. • Deficiencies of the minerals like calcium and other bone-making nutrients can prevent the building and maintaining of healthy strong feet. • Insufficient and incorrect foot exercise can result in weak feet. Foot muscles cant get full exercise when bound in shoes all the time go barefoot more often. • Bones of the feet require exercise to function correctly. • All shoes hamper the full exercise of the 26 foot bones also the ligaments dont get the exercise they need Foot Distress Symptoms As a result of displaced bones and abnormal function and with possible nutritional deficiencies of vitamins minerals and protein one may expect to have some of or all of the following Foot Distress Symptoms: • Feet that feel like they are killing you. • Cold feet that lack circulation. • Bunions and corns. • Extremely tired feet and legs. • Weak and sore arches. • Aching and cramping muscles in feet and arches. • Pain in heels especially when walking and standing. • Burning sensations numbness. • Aching cramping leg muscles into ankle areas. • Painful thighs hips and back. • Stiff and painful knees. • Painful calluses at points of undue weight-bearing. • Difficulty with balance on rough surfaces. • Fatigue headaches irritability nervous exhaustion. Follow Mother Nature and God – the rewards are great – Patricia Bragg 5

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The Importance of Foot Education We can now plainly see that most foot troubles are mainly caused by ill-fitting shoes lack of exercise poor posture and various vitamin and mineral deficiencies. That is the reason this foot care program was written to help you regain the feeling of healthy strong youthful feet No matter how deformed the feet may appear if the nutrition and function can be improved the pains will be lessened and the feet will feel stronger To the health student this is very welcome news. It means that he or she may get comfort even while having the worst- looking feet. But it also means that a person is not necessarily immune from functional and nutritional foot disorders simply because he or she possesses perfect- looking feet. Even beautiful looking feet may give you problems too. What we really want are healthy strong serviceable feet that you can use for hours upon hours without the slightest sign of pain or fatigue This is what we will strive for you in this Foot Care Program. No matter how much trouble you are experiencing with your feet you are now going to treat them as Mother Nature intended you to and improvement will begin Major Foot Bones Treatment of the feet to improve comfort and function will favorably Arch of the Foot TOES affect other parts of the body. – Elizabeth H. Roberts D.P .M. Sad-many people go through life committing partial slow suicide destroying their health feet youth beauty talents energies and creative qualities. Indeed to learn how to be good to oneself is often more difficult than to learn how to be good to others. – Paul C. Bragg 25 of the bodys bones are in the feet. 6

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Go Barefoot for Healthy Youthful Feet The first step in building healthy new feet is to go barefoot at every opportunity and please stop worrying about catching a cold when going barefoot Diabetics only go barefoot at home and its best they wear socks. You dont catch colds from walking on cold floors or other surfaces. This old rumor should have been discarded hundreds of years ago Colds are Mother Natures way of purging the body of toxic poisons. They are the safety valve that lets the poisons leave the body. A cold is God’s blessing to you Think of all the body waste mucus and poison released from your bloodstream nose lungs etc. when you have a cold. Remember that the body has its own repair shop built right into it. Y our miracle body when given the opportunity is self-cleansing self-repairing and healing Whenever you can get your shoes off home car office etc. please do so Most shoes clogs sandals and foot covers of all kinds can impede natural foot function. Its usually the combination of poor nutrition and improperly fitted shoes that cause most foot troubles directly or indirectly. India-China Foot Survey Proves Barefoot Best Perhaps nothing can illustrate the foregoing more graphically than a foot survey taken years ago in India and China among people who habitually go barefoot. In the United States similar foot surveys and studies revealed that about 85 of the adult population is foot defective whereas the India-China Survey of some 5000 people showed only a low 7 incidence of foot defects Please do take care of your foot health and protect your feet and total well-being Never neglect your feet and health and become a burden to yourself and perhaps to your family and others See web: www.barefooters.org Shoes were unknown to our ancient forefathers they went barefoot But we squeeze our feet into shoes losing direct contact with the ground. Its a central problem. It may sound trivial but by wearing shoes we deprive our organs of the benefits provided by the reflex zones on our feet. Whats even worse the lack of ventilation and the constant pressure caused by "fashionable" footwear thats often much too tight and small causes calluses corns hammertoes and other deformities. – Jurgen Jora Foot Reflexology Visual Guide For Self-Treatment. 7

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Written in the Pacific Paradise of Hawaii We are writing this Bragg Foot Care Health Program at our home in Hawaii. The Hawaiian beach boys and girls who seldom wear shoes have perfect feet. Here in Hawaii so many people go barefoot or wear just a light sandal that gives most Hawaiians feet more freedom. As a result of going barefoot these wonderful people of the Hawaiian Islands have the healthiest happiest feet in the world. Almost everyone does the native Hula dance which is never done in shoes or sandals of any kind We know exactly what remark you are going to give us regarding this statement "We cannot live in Hawaii and go barefoot and do the Hula dance." We thoroughly agree with you But we can learn a lesson from these happy people and go barefoot in our own homes and around our front and back yards. Even your local park lawn can be inviting When we do wear shoes they should be of the type that give the bones and muscles of the feet as much freedom as they need. When you are barefoot the feet function as Mother Nature intended. Sick Feet Mar Beauty and Health From this day forward make it a practice to spend as much time as possible going barefoot. Let your feet live the Natural Way Next to the heart the feet carry the greatest work load of any body part. Keep this in mind when you backslide on your Bragg Foot Care Program Tired aching feet and wearing badly-fitted shoes can make your face tense and your expression unhappy and contribute to backaches bad posture and many other ills. What’s more you tend to drag such feet and that ungraceful habit alone can make you feel and look years older than you are Occasionally you may have a foot problem serious enough to require medical attention but generally you can keep your feet in top shape all by yourself It’s not difficult to do and worth all the effort. 8 Researchers have discovered that the more healthy habits an individual practices the longer they live and the healthier they are – Elizabeth Vierck Health Smart

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Toxic Acid Crystals Cement Joints Toxic acid crystals can cement movable joints in your feet and make them stiff and fill them with misery and torment Stand on any busy street corner and watch the people hobble along. Their feet knees hips spine and head seem to be cemented there is no free-swinging movement in their locomotion. Look at their feet. They seem to pick up their feet heavily and lay them down flatly. Their knees seem to be completely cemented and stiff. There is little movement or swinging motion in the hips. Their spines are rigid and so are their heads. All of the elasticity and resiliency seems to have gone out of what should be a smooth free-swinging body. Between the movable joints of every bone in the human body Mother Nature at one time placed an abundant supply of lubrication known as synovial fluid. Take a look at a youngster who is 10 years of age and see the easy movement of every movable joint in the body. What is the reason that at 66 years old we can’t have the freedom of motion in our joints that a child of 10 has There is no reason Years have nothing to do with the amount of synovial fluid that makes the joints move freely and easily. There is one main thing that cements your movable joints and that is toxic acid crystals Age is not toxic. Just because you live to be 60 70 80 or 90 there should be no diminishing of the supply of synovial fluid from age Mother Nature does not stiffen and cement the joints of one person and not another it is caused by the accumulation of toxins and acid crystals. 9 DEPOSITS OF INORGANIC MINERALS AND TOXIC ACID CRYSTALS CAUSE PAINFUL FEET A. Deposited under tendons B. Under the Achilles tendon C. Under the heel D. Under the Inorganic mineral deposits that deposit themselves between the bones of the toes A and B. A A A B B D C middle foot

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Poor Nutrition Causes Obesity Toxic Buildup By natural instinct we eat when hungry drink when thirsty and breathe air by necessity. Most humans eat way too much food mostly out of habit not hunger They have been brainwashed to believe you must have meals by the clock. They dont drink enough water. Thirst mimics their hunger and then they reach for the Over 60 unhealthy snacks. We know from long experience that overweight people cant Americans are Overweight burn up these so-called regular meals. They are conditioned to eat breakfast whether they have a real hunger or not so they load in ham bacon sausages eggs hot cakes sweet rolls doughnuts toast jelly fried potatoes waffles coffee sugar drinks refined cereals and other body-wrecking junk foods. The body does not have enough vital Nerve Force to masticate digest assimilate and eliminate these heavy breakfasts. Theres always toxic residue left and where does toxic residue go Its concentrated and crystallized and finds its way into movable body joints. It’s a slow unaware process until joints start to give trouble. It takes years of wrong eating to bring about heavy concentration to cause this acid crystal buildup in the movable joints. When these calcium-like spurs attach themselves on the joints and calcified substances replace the synovial fluid then pains and aches are felt in the bodys movable joints. The first place they attack is usually the feet. Each foot has 26 movable bones more than in any part of the body. Gravity sends the toxic crystals to the feet. Gradually the feet and the ankles start to stiffen because the toxic acid crystals replace the lubrication in the foot joints. So instead of the feet staying healthy and flexible they gradually harden and cement. From the feet and ankles as time marches on the toxic acid crystals move up causing many people to suffer from knee and hip pains from joint deterioration. When toxic crystals have moved into the hip joints you can see by the way people move their hips that they are stiff and painful Start observing peoples walk and posture. 10

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How to Flush Out Hardened Acid Crystals Remember that acid crystals have been building up in your feet from the toxic and dead foods you have eaten all your life. It has taken a long time for you to build up these acid crystals. Some people not only build acid crystals but they also build acid spurs on their foot bones and these can cause excruciating pain. Sometimes sharp crystals bring on such intense pain because its no longer possible for the body to break them down. At this point surgery is sometimes the only way to remove spurs that have attached themselves to the movable foot joints. In ordinary cases toxic acid crystals can be removed by the person themselves with a careful hygienic foot plan as in this book. This includes a health hygiene with foot therapy water treatment massage reflexology exercise natural nutrition and fasting. Fasting is one of the quickest ways to dissolve the acid crystals or spurs from the feet fasting also normalizes weight blood pressure but don’t expect miracles to happen overnight. These crystals have taken many years to accumulate and sometimes it will take many dedicated months to dissolve them. The first thing to do is to complete a 24-hour water-only fast weekly. Then occasionally take longer fasts. Our book The Miracle of Fasting page 28 covers the hows and whys of fasting in much greater detail than we could go into here. Other Bragg Health Books that will help you on your quest for perfectly functioning feet are: • Water – The Shocking Truth That Can Save Your Life • Bragg Apple Cider Vinegar Miracle Health System. See back pages for Bragg Booklist. Remember too much meat in the diet can result in a buildup of acid spurs in the feet. Meat contains a powerful toxin known as uric acid and the heavy meat eater will often suffer from acid crystals in their feet. Eggs cheese and all dairy products are basically on the acidic side so there must be caution in eating animal products of any kind Everything in excess is opposed by nature. – Hippocrates Its a lean horse for the long successful race of life 11

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Gravity and air pressure play an important part in the depositing of acid crystals in the feet. Remember we live in an ocean of oxygen which reaches 70 miles high and weighs 14 pounds per square inch. This pressure constantly drives the toxic acid crystals to our lower extremities: the feet ankles and knees. You only have to watch passing crowds on the street to see stiffness in the movable joints of the feet knees hips and lower back. What people call age is not due to passing of time what we call chronological time it is due to the accumulation and retention of toxic poisons that we take in when we eat unhealthy meals and live an unhealthy lifestyle Chronological or Biological Age So many humans want to blame the passage of time for the deterioration in their physical body. If you ask a foot sufferer over 50 what causes his stiffness aches and pains he will answer "When you get older you get stiff." This is not true Age is not toxic the ticking of the clock the passing of days weeks months and years can have no material effect upon the feet if the diet has a great preponderance of organic fruits and vegetables raw or properly cooked. Most people do not follow natural and scientific nutrition. When painful toxic acid crystals build up in their feet and other parts of the body most people erroneously want to blame it on their age. Heres an illustration of what we are talking about. Chronologically a person can be 80 years old but biologically they can be half that age. This is because that person slowed down the clock of time by adopting and following a strict program of natural living: correct exercises deep breathing healthy eating and drinking habits plus detox fasting and other hygienic measures. Relieved of the work of digesting foods fasting permits the body to rid itself of toxins while facilitating healing. Fasting regularly gives your organs a rest and helps reverse the ageing process for a longer and healthier life. – James Balch M.D. Prescription for Nutritional Healing "Bragg Books were my conversion to the healthy way." Elimination of body toxins and waste by fasting increases longevity. – Alexis Carrel M.D. famous scientist Rockefeller Institute see web: nobel.sdsc.edu/medicine/laureates/1912/carrel-bio.html 12

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Once while we were at a social gathering a man on crutches complained to us that his feet were so painful he had to ease the pressure with crutches as he walked. His feet were in a horrible condition. They were so full of the accumulated acid crystals and toxic waste he even had to wear oversized slippers. Not only did he suffer from bad feet but he also had protruding varicose veins pooled blood on the right leg and two open running varicose ulcers. Now this is not all that was wrong with the gentleman. He told us that he had hardening of the arteries an irregular heartbeat arrythmia cataracts on both of his eyes and he had lost the ability to hear well. This man was only 62 chronological years old. Again we want to emphasize to you that your bad feet are not due to your age but to the way you have lived Here is your program for rejuvenating your feet for putting back vitality energy and the spring in your step that belongs to them Study this program seriously. Take the time to take care of your feet then they will work hard and faithfully for you if you will give them the care and attention that they need Its Important to Bathe Your Feet Properly Don’t scoff at the suggestion that you may not know how to bathe your feet properly. Like so many other simple facts about health care this is one you are apt to take for granted which can lead to trouble There’s more to bathing your feet than just casually dabbing them with soap when you take your bath. With your daily bath or shower it is important to pay more attention to foot cleansing and foot therapy See pages 15-17. The human body has one ability not possessed by any machine the ability to repair and heal itself. – George E. Crile Jr. M.D. During the average Americans lifetime their feet will carry them the equivalent of 5 times around the earth – www.apma.org Shocking Facts: America’s tragic nationwide health care costs soared to 900 billion back in 1993 and is expected to more than double by 2005. This is all the more reason each American should live The Bragg Healthy Lifestyle to save our economy from this huge medical expense not to mention the premature death and suffering physical mental emotional and financial. 13

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Natures Antiseptic – Tea Tree Oil Oil derived from the Tea Tree leaves can be used for treating skin abrasions acne canker sores and foot fungus says William J. Keller Ph.D. herbal expert and chair of the department of Pharmaceutical Sciences at Samford University McWhorter School of Pharmacy www.samford.edu. The Tea Tree melaleuca alternifolia is a member of the Myrtaceae family and is indigenous to New South Wales Australia. It was used as a general antiseptic by aboriginal tribes for thousands of years. The name is credited to Captain Cook who in 1770 brewed the leaves for his men to prevent scurvy. In 1923 clinical trials in Australia provided strong scientific evidence of Tea Tree Oils antiseptic and bactericidal properties and its importance made it a standard issue for the Australian Army during World War II. Here are more tips from Doctor Keller on Treating Athletes Foot and Black Toenails using Tea Tree Oil: • Start applying Tea Tree Oil lightly right from bottle. Full strength may over-dry skin. If skin becomes flaky then dilute oil by mixing 3 Tea Tree Oil with q Bragg Organic Virgin Olive Oil or Jojoba Oil or mix all 3 oils. • Apply Tea Tree Oil to area 3 times a day. Continue treatment for one week after infection disappears. • A few people might be allergic to Tea Tree Oil so use a very small dab the first time to check if you are. For smelly feet nightly you can enjoy a Tea Tree Oil foot soak add 5 to 10 drops to warm water in shallow pan. Great while reading or watching TV continue until improvement. Use oil along with Tea Tree Foot Powder or Tea Tree Foot Spray available health stores. For more Athletes Foot info see pages 15187980108111112115137. For more Tea Tree info see this website : www.teatree.co.uk 14 Sad Facts: Around 80 of adult Americans have foot problems at some time in their life. – American Orthopedic Foot and Ankle Society www.aofas.org Now learn what and how great benefits a temperate diet will bring with it. In the first place you enjoy good health. – Horace 65 BC

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Give Proper Loving Care To Your Feet That Carry You Through Life Clean Feet Are Important Like the rest of your body feet perspire. Each foot has thousands of sweat glands and because they’re usually encased in shoes socks or stockings they retain more perspiration than less-restricted parts of the body. This can lead to unpleasant odors and accumulation of rough Chapter 2 or dead skin that causes irritation and soreness. You must tackle foot-bathing with real dedication and vigor. Keep the following items handy right next to your tub or shower: a handbrush with moderately stiff bristles a worn-out toothbrush and a pumice stone. First scrub your feet with the handbrush. Use health soaps tea tree vegetable herbal oatmeal glycerine etc. and warm water. Do not neglect the soles of the feet. Next scrub between the toes. Here is where you use the toothbrush because these places are hard to get at otherwise. It’s particularly important to get your feet absolutely clean because this helps to prevent athlete’s foot which is one of the most irritating of foot problems. Now rinse feet and while they’re still wet if in shower sit down on shower stool and rub the pumice stone or foot file lightly on any foot parts that feel rough. This usually includes the heels and balls of feet. Use the stone with a gentle rotary motion as this helps to soften the skin and discourages heavy calluses from forming. Drying your feet is very important. Athlete’s foot is caused by a fungus that thrives on warm damp skin. If you do not dry the foot thoroughly especially between the toes you are inviting this fungus which is difficult to overcome. Do not scrub-dry the areas between your toes. Pat them dry gently but firmly. Otherwise you may irritate these areas. The rest of the foot you may dry vigorously. In fact this form of brief massage has the added advantage of stimulating foot circulation. 15

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Pedicure and Trimming The Toenails A good time to give yourself a pedicure is after your foot bath when skin is warm and moist. Y ou can gently push back the cuticle and rid toenails of excess cuticle that forms around nails. This habit prevents cuticles from growing wild. For salon pedicures be sure the instruments are sterilised or take your own. When trimming your toenails please never rip any off. This may leave a torn edge that can become extremely sensitive to shoe pressure. Also never trim down into the corners of a nail as this is one of the chief causes of ingrown toenails. Trim the toenails straight across and leave the corners alone. Remember – ingrown toenails corns calluses bunions and Athlete’s Foot – all detract from the health appearance and happiness of your feet Remember that the basic purpose of foot hygiene is to maintain a healthy tone and vigor in each foot just as strengthening-up exercises are designed to keep the body trim. Hygienic foot-care is a routine habit that pays great dividends in healthier feet to carry you through life. Finish off your pedicure with a massage using our Bragg Organic Extra Virgin Olive Oil to keep your feet flexible soft and smooth. This oil is also great for the legs arms face and the entire body. See web: www.bragg.com Baby Your Tired Aching Feet Tired hurting feet can take the joy out of your life This book is filled with ways to bring life back to your feet Some methods are a little more elaborate than others but all are just variations of foot care therapy: various special foot soaks herbal vinegar Epsom salts foot therapy pedicure massage exercise and rest. I cannot think clearly when my feet hurt – President Abraham Lincoln 16th US President 1861-1865 Remember the longest journey starts with just one step. 16 If you pick them up OLord Ill putem down. – Prayer of Tired Walker The average American has their feet encased in shoes for over 12 hours daily and most often the shoes are ill-fitting resulting in foot problems.

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Foot Bath and Foot Massage The following special foot bath will prove beneficial. Sit on a chair next to the bathtub with your feet dangling under the tap. Turn on tap to make a strong flow for 5 to 10 minutes alternating hot and cold water over feet diabetic heart patients caution using hot water: see pages 73 75 99. If you have a spray attachment just spray alternating directly hot then cold water on your feet - feels so great After your foot bath dry your feet thoroughly with a rough towel and be sure that all moisture is off the feet. Now sprinkle cornstarch over your feet and start your foot massage using fingers mainly thumbs in a circular motion. Start on the bottoms of the feet. Put plenty of powder on your hands and massage the soles of your feet in rotary motion. With both hands twist each foot back and forth in opposite directions to keep them limber and healthy. Then massage the sides and ankles in a rotary motion. Also gently pull and twist each toe from its base. End up with a stroking massage motion. Dont be afraid to use pressure as this promotes more healthy blood circulation to the general structure of the feet and ankles and helps wash the toxins and crystals out of the feet Please keep in mind that massage is very important in making the feet healthy alive and tingling with vitality. Circulation reaches its weakest point in the feet because the heart has to drive blood down there they are farthest from the heart and blood must flow against gravity to return to the heart. Hence circulation may often become sluggish in the feet cold and aching feet are two of the signs of poor circulation. See Chapter 11 page 117 for more info on foot reflexology a specialized and very pleasant relaxing powerful healing technique. Every man is the builder of a temple called his body. We are all our own sculptors and painters and our material is our own flesh blood and bones. – Henry David Thoreau. Visit Web: www.eserver.org/thoreau Dad and I loved our many visits to Walden Pond. Dad even duplicated Thoreaus Walden Pond Cabin for our retreat near Malibu CA. To our minds the greatest mistake a person can make is to remain ignorant when he is surrounded everyday of his life with the knowledge he needs to grow and be healthy happy and successful. It’s all there – you need only observe read learn and then apply the wisdom.– Paul C. Bragg 17

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Expert Advice on Banishing Athlete’s Foot Our body is normally the host to a variety of micro­ organisms including bacteria mold-like fungi and yeast- like fungi. Some of these micro-organisms are useful to our body but others may cause infections. Fungal skin infections are caused by microscopic fungi that can live on the skin. Athlete’s Foot is the most common and most persistent of the fungal tinea infections. Athlete’s Foot may occur in association with other fungal skin infections such as ringworm or jock itch. Mold-like fungi live on the dead tissues of the hair nails and the outer skin layers and thrive in the warm moist areas of the body. Athlete’s Foot is a skin disease caused by fungi which occurs usually between the toes. The fungus attacks the feet because shoes create a warm moist environment which encourages its growth. Poor hygiene prolonged moist skin and minor skin or nail injuries are also factors that can induce Athlete’ s Foot. Some symptoms to watch out for are: itching stinging or burning skin redness rash or blisters inflammation and discoloration and crumbling nails. Athlete’s Foot is contagious It can be spread through items such as shoes socks and shower and poolside surfaces of spas clubs summer camps etc. Athlete’ s Foot may spread to the soles of the feet and toes plus other body parts notably the groin area and the underarms. If you have Athletes Foot using self-care can help you banish the problem: Put 1/3 cup of Bragg Apple Cider Vinegar in shallow pan of warm water and soak feet once daily until gone ideal while reading or watching TV always keep feet clean and dry always wear clean cotton or wool socks change daily wear shoes made of natural material such as leather or canvas and best to alternate shoes daily. Shoes then have time to dry completely between wearings reduce perspiration by using cornstarch powder. When you are infected with Athlete’s Foot its good to change bed sheets and clothing often to prevent the infection from spreading. For more Athletes Foot info see these additional pages 15187980108111112115135. All the flowers of all the tomorrows are in the seeds of today. Love is living in harmony with yourself and all those around you and all that surrounds you. – Amrit Desai 18

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Perfect Posture Promotes Perfect Feet Why should emphasis be placed upon such a simple thing as the pull of gravity This is very easy to explain. Your Posture and Your Feet Chapter 3 In youth as long as your muscles were strong enough they held your skeleton in proper balance with its many points and sections free from strain or discomfort. As your body ages your muscles start to lose the battle with gravity especially if you are prematurely ageing or heavier than you should be or a forced rest has weakened your muscles just enough to cause an uncomfortable state of body imbalance. Slumping stretches your backs ligaments and causes backaches. Ligaments are meant to serve only as check reins for the joints and they cannot be forcibly stretched without in time causing pain. When the ligaments in your back are made stiff and uncomfortable by this its only natural for your muscles to try to oppose this sagging of your back which results from the pull of gravity poor posture. However when your muscles are too weak to do their job they rapidly become exhausted and develop fatigue making good posture impossible and your back even more uncomfortable Check your own posture and symptoms see page 23. Do you notice a deep aching and soreness along your spine due to stretched ligaments Are your back and shoulder areas achy and tired Is your backache due basically to weak muscles If it is it’s about time you did something sensible to relieve it like strengthening all those weak muscles by proper exercise and posture. Do not pray for a lighter pack simply ask for a stronger back. Our habits good or bad are something we can control. – Dr. E. J. Stieglitz Happiness is a rainbow in your heart – a health sparkler – Patricia Bragg 19

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The Mirror Never Lies Look at yourself in the mirror Do your shoulders slump Is your upper back round Is your chest bowed in Have you a potbelly Are you swaybacked Can you see the reasons now why your back has a right to ache The bending slumping ligament-stretching force of gravity has finally taken charge. But even if you are presently suffering backaches due to poor muscles and bad posture habits dont despair. You can regain back comfort if weak muscles and poor posture are at fault Its been said that backache is the penalty man must pay for the privilege of standing and walking upright on two feet. Although man’s ancestors are believed by some not the authors to have been four-footed creatures there is no doubt about the fact that man himself is definitely two-footed Every infant struggles instinctively to stand on his own two feet and walk He needs not be taught He will attempt his biped gait even if left alone most of the time and never instructed. It is natural for a human being to stand and walk in this manner This is interesting because there are no animals which spend all of their standing and walking hours on two feet not even the chimpanzees or the gorillas. These higher apes use their hands and arms to help them about. The world’s strongest gorilla would be unable to follow a fragile housewife about walking as erectly as she does for more than a short time. This is because human beings are meant to walk erect and animals are not Strong Muscles Help Make Strong Spine Human spines have normal curves which enable the muscles to oppose gravity and hold the back erect. As long as the muscles are strong enough to maintain the balance of these curves and prevent sagging the back is comfortable. When the muscles are too weak to do this normal work the back sags ligaments are stretched and then backache enters the picture. Remember to maintain one’s body in a healthy state involves many factors: healthy foods rest exercise sleep fasting control of emotions and mind and last but not least good posture. 20

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If a body is well-nourished and cared for good posture is not a problem. When the body lacks the essentials poor posture is often the result. Once poor lifestyle habits have been established one must change to definite corrective healthy lifestyle living such as proper exercises and daily deliberate healthy postural habits etc. How to Stand Erect and Walk for Health When walking one should imagine that the legs are attached to the middle of the chest. This gives long sweeping graceful springy steps because when one walks correctly with this full swing and spring one automatically builds energy. Habits either make or break us and good posture habits make graceful strong bodies. . . . Just as the twig is bent the tree is inclined. POSTURE SILHOUETTES: Which one are you A B C D GOOD FAIR POOR VERY POOR A Good: Head trunk and thigh in a straight line chest high and forward abdomen flat back curves nor mally. B Fair: Head too forward abdomen prominent exaggerated curve in upper back slightly hollow lower back. C Poor: Relaxed posture head too forward abdomen relaxed shoulder blades prominent hollow lower back. D Very Poor: Head too far forward very exaggerated curve in upper back abdomen relaxed chest flat-sloping 21 Walking Posture Always prepare a new base before leaving the old.

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Looking in the mirror stand tall feet 8" apart tighten butt and suck in stomach muscles lift up rib cage stretch up spine chest out shoulders back chin up slightly line body up straight nose plumbline straight to belly button drop hands heavy to sides and swing your arms back and forth to normalize your posture. Do this posture exercise daily and miraculous changes will happen You are now retraining and strengthening your muscles to stand straight for health and youthfulness Remember when you slump you also cramp your precious machinery. This posture exercise will retrain your frame to sit stand and walk tall for supreme health fitness and increase your longevity Bragg Posture Exercises Promote Health and Youthfulness When in sitting position see that the spine is stretched up and have your back against chair so that the abdominal cavity is not relaxed but drawn in some. Have your shoulders back with head held high never jutting forward. Have arms and hands relaxed in lap. Never clasp arms vice-like around your chest this bad habit impedes your circulation. blood flow to almost a trickle. Then when the leg and the knee muscles are not nourished and dont have good circulation the body starts going stagnant in the extremities this can lead to broken capillaries varicose veins and other health problems. Look at the bare ankles and legs of people over 40 who made a habit of crossing their legs and see their problems. Also when the muscles and feet dont get their full blood supply the feet become weak and poor circulation and stagnation sets in. Cold feet torment most leg-crossers. A well-known heart specialist was asked once “When do most people have a heart attack” The heart specialist answered “At a time when they are sitting quietly with one leg crossed over the other.” So now you can see that when you sit down you should put both feet squarely on the floor and remember never again cross your legs Dont Sit With Your Legs Crossed – Its A Killer Remember when in a sitting position never cross one leg over the other. Under the knees run two of the largest arteries carrying nourishing blood to the muscles below the knee and to the thousands of nerves in the legs and feet. When you cross your legs you immediately cut down the 22

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Excerpt from Bragg Back Book. Be a Bragg Crusader - copy and share with friends clubs etc. WHERE DO YOU STAND PERFECT FAIR POOR POSTURE CHART HEAD SHOULDERS SPINE HIPS ANKLES NECK UPPER BACK TRUNK ABDOMEN LOWER BACK Your posture carries you through life from your head to your feet. This is your human vehicle and you are truly a miracle Cherish respect and always protect it by living The Bragg Healthy Lifestyle. – Patricia Bragg Remember – Your posture can make or break your health 23

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Poor Posture Promotes Pain and Ageing People who are habitual leg-crossers always have more acid crystals stored in the feet than those who never cross their legs while sitting. Crossing the legs is one of the worst postural habits of man it stresses and burdens the heart It throws the hips spine and head off balance and is one of the main causes of chronic backache Poor posture of any kind can bring you unbearable pain across your upper back and fatigue in your drooping shoulders as well as soreness shooting from the base of your neck to the back and downward to mingle with stiffness in the waist and hip area of your lower back. Poor posture can cause weakness in the hips and loins a numb feeling at your tailbone and a shooting pain down your legs. Bad posture can develop aches and pains not only in the back and feet but all over the body One very simple habit but a most beneficial one to establish is to stand tall walk tall sit tall and never cross one leg over the other This does not require an exaggerated position. When one stands tall walks tall and sits tall a correct posture is assumed and all of the sagging and prolapsed vital organs will soon assume normal position and better functioning — that is if all other healthy habits of living are practiced daily as well. The Correct Way to Sit in Chairs Standing walking sitting and getting up from the sitting position must be done correctly in order to promote the correct use of the feet the knee joints and the hip joints. We want you to pay particular attention to these instructions on how to sit and how to get up from a chair. The greater majority of humans when they sit in a chair they flop themselves into it. Or instead of using the movable body joints they use the chair arms to get into and out of it. In doing this they are not using the feet knee or hip joints properly. Years of flopping into a chair and using the arms of the chair to get out have caused the bones of the feet the knees and the hip joints to deteriorate. Not only is damage 24

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done to these members of the body but the flopping into the chair shocks all 24 movable bones of the spine. This can slowly wear away the discs between the vertebrae and bones of the spine. Soon bones are pressing upon bones impinging on and damaging nerves that affect many parts of the body adversely. Make Your Mind Your Health Captain First you must use your mind to direct your body. We are believers in healthy constructive conscious control of the body. All moves should be first thought out before they are executed. Most people move their bodies without any conscious direction and this is the reason their bodies particularly their posture feet and spine deteriorate and bring on grave and painful physical problems. Before you sit in a chair think of how you are going to sit in that chair properly. To learn this technique think of yourself as a puppet with a string attached to the center of your skull. Now you are going to lower yourself carefully lightly and gently into that chair just as though you were a puppet being moved up and down gently. First start with your head which should be forward and up your neck should be relaxed the spine is to be made long and the lower part of your back is widened. We are going to use the hip joints as the big hinges for sitting down. As you lower the hips you should bend forward like a jackknife being closed and using the power that is in the feet the ankles the knees and hips gently and lightly lower yourself into the seat. The back should sit well back in the chair and be supported by the chair back. So before you sit down keep these pertinent facts in mind: head forward and up back lengthening and bend forward as you sit down as though the blade of a jackknife is being closed then opened when you sit. 25

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XXXXXXXXXX Now to get yourself out of the chair. Contemplate how you are going to get out of the chair and do it correctly. Give yourself the instructions again: head forward and up back lengthening and widening close the jackknife as you rise from the chair and when you are in the full standing position the jackknife is open. If you will continue to do this every time you sit down and get up you will find that your feet are going to be stronger. They are going to have more strength because you are using them correctly. Remember we told you there are 26 movable bones in each foot and you must protect them and use them wisely What You Dont Exercise and Use – You Lose Paul C. Bragg repeatedly stated to maintain good health the body must be exercised properly walking jogging biking swimming deep breathing stretching calisthenics good posture etc. and nourished wisely healthy natural foods so as to provide and increase the good life of radiant health joy and happiness. Lifting Posture Lifting weight: The weight of the baby is held close to the center of gravity directly above the pushing force. 25 of the bodys bones are in the feet. 26 Women have four times as many foot problems as men do. You cannot put the same shoe on every foot. – Pubilius Syrus The civilized man has built cars but has lost the use of his feet. – Emerson

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The Importance of Healthy Nutrition Strong sturdy enduring tireless painless ageless feeling feet are built by a healthy well-nourished rich red bloodstream. Your blood is made from the food you eat and the liquids you drink. Every 90 days you build a complete new bloodstream. Chapter 4 So in 90 days with careful attention to your food program you can build a bloodstream that is going to help you cleanse heal and rebuild new strong healthy feet. To build strong feet and a healthy bloodstream lets first discuss what not to do. The worst enemies of healthy feet and blood are white refined sugars white refined flours white rice alcohol tobacco coffee tea and all the soft drinks It is impossible to build a healthy rich bloodstream and maintain healthy feet and body out of these unhealthy toxic materials. No building is built with poor materials large cities have strict building ordinances that require building materials of the highest quality. Your health is your greatest wealth Don’t let your body prematurely age and decay Apply strict specifications and the best quality body building materials possible. Y our body is a miracle instrument and please regard it as such You should only put into your body foods that build healthy strong bones and tendons in all the movable joints of the feet legs and body. A good nutritious diet is based on the amount of protective foods that are used in it. For a healthy diet have ample raw and properly cooked organic vegetables and fresh fruits page 29. Also have a balance of protein vegetarian is best plus minerals vitamins and enzymes. You are what you eat drink breathe think say and do – Patricia Bragg N.D. Ph.D. Health Crusader 27

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Important insert from Bragg Miracle of Fasting Book - Copy and share with friends. BENEFITS FROM THE JOYS OF FASTING Fasting renews your faith in yourself your strength and Gods strength. Fasting is easier than any diet. • Fasting is the quickest way to lose weight. Fasting is adaptable to a busy life. • Fasting gives the body a physiological rest. Fasting is used successfully in the treatment of many physical illnesses. Fasting can yield weight losses of up to 10 pounds or more in the first week. Fasting lowers normalizes cholesterol homocysteine blood pressure levels. Fasting improves dietary habits. • Fasting increases pleasure eating healthy foods. Fasting is a calming experience often relieving tension and insomnia. Fasting frequently induces feelings of euphoria a natural high. Fasting is a miracle rejuvenator slowing the ageing process. Fasting is a natural stimulant to rejuvenate the growth hormone levels. Fasting is an energizer not a debilitator. • Fasting aids the elimination process. Fasting often results in a more vigorous marital relationship. Fasting can eliminate smoking drug and drinking addictions. Fasting is a regulator educating the body to consume food only as needed. Fasting saves time spent marketing preparing and eating. Fasting rids the body of toxins giving it an internal shower cleansing. Fasting does not deprive the body of essential nutrients. Fasting can be used to uncover the sources of food allergies. Fasting is used effectively in schizophrenia treatment other mental illnesses. Fasting under proper supervision can be tolerated easily up to four weeks. Fasting does not accumulate appetite hunger pangs disappear in 1-2 days. Fasting is routine for the animal kingdom. Fasting has been a common practice since the beginning of man’s existence. Fasting is a rite in all religions the Bible alone has 74 references to it. Fasting under proper conditions is absolutely safe. • Fasting is a blessing. Fasting is not starving it’s nature’s cure that God has given us. – Patricia Bragg – Allan Cott M.D. Fasting As A Way Of Life Spiritual Bible Reasons Why We Should Fast Acts 13:2-3 Deut. 11:7-1421 Luke 4:2-514 Matthew 9: 9-15 Acts 14:23-25 Ezra 8:23 Luke 9:1-611 Matthew 17:18-21 3 John 2 Gen. 6:3 Mark 2:16-20 Neh. 1:4 1 Cor. 10:31 Gal. 5:16-26 Matthew 4:1-4 Neh. 9:1 20-21 1 Cor. 13:4-7 Isaiah 58:68 Matthew 6:16-18 Psalms 35:13 Deut. 8:3-8 Joel 2:12 Matthew 7:7-8 Psalms 119:18 Dear Health Friend This gentle reminder explains the great benefits from The Miracle of Fasting that you will enjoy when starting on your weekly 24 hour Bragg Fasting Program for Super Health It’s a precious time of body-mind-soul cleansing and renewal. On fast days I drink 8 to 10 glasses of distilled our favorite or purified water I add 1-2 tsps Bragg Organic Vinegar to 3 of them. If just starting you may also try herbal teas or try diluted fresh juices with 3 distilled water. Every day even some fast days add 1 Tbsp of psyllium husk powder to liquids once daily. It’s an extra cleanser and helps normalize weight cholesterol and blood pressure and helps promote healthy elimination. Fasting is the oldest most effective healing method known to man. Fasting offers great miraculous blessings from Mother Nature and our Creator . It begins the self- cleansing of the inner-body workings so we can promote our own self-healing. My father and I wrote the book The Miracle of Fasting to share with you the 28 With Love health miracles it can perform in your life. It’s all so worthwhile to do and it’s an important part of The Bragg Healthy Lifestyle. Paul Bragg’s work on fasting and water is one of the great contributions to The Healing Wisdom and The Natural Health Movement in the world today. – Gabriel Cousens M.D. Author of Conscious Eating Spiritual Nutrition

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Warning – Avoid All Unhealthy Microwaved Foods ● VEGETABLES 2/3 raw 1/3 cooked 6 - 8 Servings daily ● WHOLE GRAINS CEREALS PASTA BROWN RICE 3 - 4 Servings ● CALCIUM - RICH FOODS 4 - 6 Servings Healthy Plant-Based Daily Food Guide ● OMEGA - 3 FATTY ACIDS FLAX SEEDS OIL VITAMIN D VITAMIN B-12 ● BEANS LEGUMES NUTS SEEDS ALTERNATIVES 2 - 3 Servings daily ● FRUITS 4 - 6 Servings daily 8 Glasses Daily Pure Distilled Water ● WATER 8 glasses daily In the past 25 years microwaves have practically replaced traditional methods of cooking especially with on-the-go people of today’s world. But how much do you really know about them Are they no more than timesaving machines for cooking A Swiss Study found that food which is microwaved is not the food it was before The microwave radiation deforms and destroys the molecular structure of the food – creating radiolytic compounds When microwaved food is eaten abnormal changes occur in your blood and immune systems. These include a decrease in hemoglobin and white blood cell counts and an increase in cholesterol levels. An article in Pediatrics Journal warns microwaving human milk damages the anti-infective properties it usually gives to a mother’s baby. Research work done by The University of Warwick in Great Britain warns that microwave radiation is very damaging to the vital electromagnetic activity of human life vibrations. See web: warwick.ac.uk/news/pr/97. Over 20 years ago Russia established wise microwave radiation limits more stringent than United States and Great Britain. Beware don’t use microwaves See web: relfe.com/microwave.html Aspartame – Artificial Diet Sweetener Unhealthy Makes You Fat Because Monsanto’s artificial sweetener Aspartame sold as “Nutrasweet” “Equal” and “Spoonful” is over 200 times sweeter than sugar it’s a common ingredient in “diet” foods and has become a sweetening staple for dieters. Besides being a deadly poison aspartame actually contributes to weight gain by causing a craving for carbohydrates. Study of 80000 women by American Cancer Society found those who used this neurotoxic “diet” sweetener actually gained more weight than those who didn’t use aspartame products. Read more health risks on web: aspartamekills.com. Herb Stevia sweetener is a healthy alternative . 29

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Food and Product Summary Today many of our foods are highly processed or refined robbing them of essential nutrients vitamins minerals and enzymes. Many also contain harmful toxic and dangerous chemicals. The research findings and experience of top nutritionists physicians and dentists have led to the discovery that devitalized foods are major causes of poor health illness cancer and premature death. The enormous increase in the last 70 years of degenerative diseases such as heart disease arthritis and dental decay substantiate this belief. Scientific research has shown that most of these can be prevented and others can be arrested or even reversed through improved nutrition and lifestyle changes. Enjoy Super Health with Natural Foods 1.RAW FOODS : Fresh fruits and raw vegetables organically grown are always best. Enjoy nutritious variety garden salads with raw vegetables sprouts raw nuts and seeds. 2.VEGETABLES and PROTEINS : a. Legumes lentils brown rice soy beans and all beans. b. Nuts and seeds raw and unsalted. c. We prefer healthier vegetarian proteins. If you must have animal protein then be sure its hormone–free and organically fed and no more than 1 or 2 times a week. d. Dairy products – fresh fertile range-free eggs are best unprocessed hard cheese and feta goat’s cheese. We choose not to use dairy products. Try the healthier non-dairy soy rice nut and almond milks and soy cheeses yogurt and occasionally soy or rice ice cream. 3.FRUITS and VEGETABLES : Organically grown is always best – grown without the use of poisonous sprays and toxic chemical fertilizers whenever possible urge your market to stock organic produce Steam bake sauté or wok vegetables as short a time as possible to retain the best nutritional content and flavor. Also enjoy fresh juices. 4.100 WHOLE GRAIN CEREALS BREADS and FLOURS : They contain important B-complex vitamins vitamin E minerals fiber and the important unsaturated fatty acids. 5.COLD EXPELLER – PRESSED HEALTHY OILS : Bragg organic extra virgin olive macadamia oils are best rich in oleic acid. Also soy flax sesame oils are excellent sources of healthy essential oils. We still use oils sparingly. USA leads the world in heart disease strokes cancer and diabetes Why It’s our fast junk foods high sugars fats milk and processed foods diet. If just half of the billions spent on cancer research were spent on educating the public how to avoid disease - millions of lives would be saved from cancer. – Joel Fuhrman M.D. Author Fasting and Eating for Health 30

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HEALTHY BEVERAGES Fresh Juices Herb Teas Pep Drinks These freshly squeezed organic vegetable and fruit juices are important to The Bragg Healthy Lifestyle. It’s not wise to drink beverages with your main meals as it dilutes the digestive juices. But it’s great during the day to have a glass of freshly squeezed orange grapefruit vegetable juice Bragg Vinegar ACV Drink herb tea or try hot cup Bragg Liquid Aminos Broth 2 to 1 tsp Bragg Liquid Aminos in cup of hot distilled water – these are all ideal pick-me-up beverages. Bragg Apple Cider Vinegar Cocktail – Mix 1-2 tsps equally of Bragg Organic ACV and optional raw honey blackstrap molasses or pure maple syrup in 8 oz. distilled or purified water. Take glass upon arising hour before lunch and dinner if diabetic to sweeten use 2-4 stevia drops. Delicious Hot or Cold Cider Drink – Add 2 to 3 cinnamon sticks and 4 cloves to water and boil. Steep 20 minutes or more. Before serving add Bragg Vinegar and raw honey to taste. Re-use cinnamon sticks cloves Bragg Favorite Juice Cocktail – This drink consists of all raw vegetables please remember organic is best which we prepare in our vegetable juicer: carrots celery beets cabbage tomatoes watercress and parsley etc. The great purifier garlic we enjoy but it’s optional. Bragg Favorite Health Smoothie “Pep”Drink – After morning stretch and exercises we often enjoy this drink instead of fruit. It’s delicious and powerfully nutritious as a meal anytime: lunch dinner or take in thermos to work school sports gym hiking and to park or freeze for popsicles. Bragg Health Smoothie “Pep” Drink Prepare following in blender add frozen juice cube if desired colder Choice of: freshly squeezed orange or grapefruit juice carrot and greens juice unsweetened pineapple juice or 12 - 2 cups purified or distilled water with: 2 tsps spirulina or green powder barley etc. 1 to 2 bananas ripe 2 tsp raw wheat germ optional 1 tsp soy protein powder 2 Tbsp flax oil or grind Tbsp of flax seeds 1 tsp sunflower or chia seeds 2 tsp lecithin granules 1 tsp raw honey optional 1 tsp rice or oat bran 1 tsp vit C or emergen-C powder 2 tsp psyllium husk powder optional 2 tsp nutritional yeast flakes 2 dates or prunes pitted optional 3 cup soy yogurt or tofu Optional: 8 apricots sundried unsulphured soak in jar overnight in purified water or unsweetened pineapple juice. We soak enough for several days keep refrigerated – also delicious topped with soy yogurt . Add seasonal organic fresh fruit: peaches strawberries berries apricots etc. instead of banana. In winter add apples kiwi oranges tangelos persimmons or pears and if fresh is unavailable try sugar-free frozen organic fruits. Servings 1 to 2. Patricia’s Delicious Health Popcorn Use freshly popped organic popcorn use air popper. Try Bragg Organic Olive Macadamia Flax Oil or melted salt-free butter over popcorn. Add several sprays Bragg Aminos and Bragg Apple Cider Vinegar. . . Yes – it’s delicious Now sprinkle with nutritional yeast large flakes. For variety try pinch of Italian or French herbs cayenne pepper mustard powder or fresh crushed garlic to oil mixture. Serve instead of breads 31

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Bragg Lentil Brown Rice Casserole Burgers or Soup Jack LaLanne’s Favorite Recipe 14 oz pkg lentils uncooked 12 cups brown organic rice uncooked 4 - 6 carrots chop 1” rounds or substitute grains of choice 2 onions chop optional 1 tsp Bragg Liquid Aminos 4 garlic cloves chop optional 4 tsp Italian herbs oregano basil etc. 2-3 quarts distilled water 2 tsps Bragg Organic Extra Virgin Olive Oil Wash drain lentils rice. Place grains in large stainless steel pot. Add water bring to boil reduce heat then add vegetables seasonings to grains and simmer for 30 minutes. If desired last 5 minutes add fresh or canned salt-free tomatoes before serving. For delicious garnish add spray of Bragg Aminos minced parsley nutritional yeast large flakes. Mash or blend for burgers. For soup add more water. Serves 4 to 6. Bragg Raw Organic Vegetable Health Salad 2 stalks celery chop 2 cup red cabbage chop 1 bell pepper seeds dice 2 cup alfalfa or sunflower sprouts 2 cucumber slice 2 spring onions green tops chop 2 carrots grate 1 turnip grate 1 raw beet grate 1 avocado ripe 1 cup green cabbage slice 3 tomatoes medium size For variety add organic raw zucchini sugar peas mushrooms broccoli cauliflower try black olives pasta. Chop slice or grate vegetables fine to medium for variety in size. Mix vegetables serve on bed of lettuce spinach watercress or chopped cabbage. Dice avocado tomato serve on side as a dressing. Serve choice of fresh squeezed lemon orange or dressing separately. Chill salad plates before serving. It’s best to always eat salad first before serving hot dishes. Serves 3 to 5. Bragg Health Salad Dressing 2 cup Bragg Organic Apple Cider Vinegar 2 tsp Bragg Liquid Aminos 1-2 tsps organic raw honey to taste 1-2 cloves garlic mince 3 cup Bragg Organic Olive Oil or blend with macadamia soy sesame or flax oil 1 Tbsp fresh herbs minced or pinch of Italian or French dry herbs Blend ingredients in blender or jar. Refrigerate in covered jar. FOR DELICIOUS HERBAL VINEGAR: In quart jar add 3 cup tightly packed crushed fresh sweet basil tarragon dill oregano or any fresh herbs desired combined or singly. If dried herbs use 1-2 tsps herbs. Now cover to top with Bragg Organic Apple Cider Vinegar and store two weeks in warm place and then strain and refrigerate. 32 Honey – Celery Seed Vinaigrette 2 tsp dry mustard 1 cup Bragg Organic Apple Cider Vinegar 1 tsp Bragg Liquid Aminos 2 cup Bragg Organic Extra Virgin Olive Oil 4 tsp paprika 1 tsp celery seed 3 cup raw honey to taste 1 tsp fresh ginger peeled mash Blend ingredients in blender or jar. Refrigerate in covered jar.

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Be a Bragg Health Crusader Copy page and share with family friends clubs etc. Avoid These Processed Refined Harmful Foods Once you realize the harm caused to your body by unhealthy refined chemicalized deficient foods you’ll want to eliminate these “killer” foods. Also avoid microwaved foods Follow The Bragg Healthy Lifestyle to provide the basic healthy nourishment to maintain your health. • Refined sugar artificial sweeteners toxic aspartame or their products such as jams jellies preserves marmalades yogurts ice cream sherbets Jello cake candy cookies all chewing gum colas diet drinks pies pastries and all sugared fruit juices fruits canned in sugar syrup. Health Stores have healthy delicious replacements Stevia etc so seek and buy the best. • White flour products such as white bread wheat-white bread enriched flours rye bread that has white flour in it dumplings biscuits buns gravy pasta pancakes waffles soda crackers pizza ravioli pies pastries cakes cookies prepared and commercial puddings and ready-mix bakery products. Most made with dangerous oxy-cholesterol powdered milk and powdered eggs. Health Stores have huge variety of 100 whole grain organic products delicious breads crackers pastas desserts etc. • Salted foods such as corn chips potato chips pretzels crackers and nuts. • Refined white rices and pearled barley. • Fast fried foods. • Indian ghee. • Refined sugared also aspartame dry processed cereals – cornflakes etc. • Foods that contain olestra palm and cottonseed oil. These additives are not fit for human consumption and should be totally avoided. • Peanuts and peanut butter that contain hydrogenated hardened oils and any peanut mold and all molds that can cause allergies. • Margarine – combines heart-deadly trans-fatty acids and saturated fats. • Saturated fats and hydrogenated oils – enemies that clog the arteries. • Coffee decaffeinated coffee caffeinated tea and all alcoholic beverages. Also all caffeinated and sugared water-juices all cola and soft drinks. • Fresh pork and products. • Fried fatty meats. • Irradiated and GMO foods. • Smoked meats such as ham bacon sausage and smoked fish. • Luncheon meats hot dogs salami bologna corned beef pastrami and packaged meats containing dangerous sodium nitrate or nitrite. • Dried fruits containing sulphur dioxide – a toxic preservative. • Don’t eat chickens or turkeys that have been injected with hormones or fed with commercial poultry feed containing any drugs or toxins. • Canned soups - read labels for sugar salt starch flour and preservatives. • Foods containing benzoate of soda salt sugar cream of tartar and any additives drugs preservatives irradiated and genetically engineered foods. • Day-old cooked vegetables potatoes and pre-mixed wilted lifeless salads. • All commercial vinegars: pasteurized filtered distilled white malt and synthetic vinegars are dead vinegars We use only our Bragg Organic Raw Unfiltered Apple Cider Vinegar with the "Mother Enzyme" as used in olden times. 33

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Enjoy Healthy Fiber for Super Health • KEEP BEANS HANDY probably the best fiber sources. Cook dried beans and freeze in portions. Use canned beans for faster meals. • EAT BERRIES surprisingly good sources of fiber. • INSTEAD OF ICEBERG LETTUCE choose deep green lettuces romaine bib butter etc. spinach or cabbage for variety salads. • LOOK FOR “100 WHOLE WHEAT”and organic whole grain breads. A dark color isn’t proof check labels compare fibers grains etc. • WHOLE GRAIN CEREALS. Hot and cold granolas with sliced fruit. • GO FOR BROWN RICE. It’s better for you and so delicious. • EAT THE SKINS of potatoes and other organic fruits and vegetables. • LOOK FOR HEALTH CRACKERS with at least 2 grams of fiber per ounce. • SERVE HUMMUS made from chickpeas instead of sour-cream dips. • USE WHOLE WHEAT FLOUR for baking breads muffins pastries pancakes waffles and for variety try other whole grain flours. • ADD OAT BRAN WHEAT BRAN AND WHEATGERM to baked goods cookies etc. whole grain cereals casseroles loafs etc. • SNACK ON SUN-DRIED FRUIT such as apricots dates prunes raisins etc. which are concentrated sources of nutrients and fiber. • INSTEAD OF DRINKING JUICE eat fresh fruit: orange grapefruit apples bananas etc. and vegetables: tomato carrot cabbage etc. – UC Berkeley WellnessLetter www.berkeleywellness.com Bad Nutrition – 1 Cause of Sickness Dr. Koop Patricia People don’t die of infectious conditions as such but of malnutrition that allows the germs to gain a foothold in sickly bodies. Bad nutrition is usually one of the main causes of noninfectious degenerative or fatal conditions. When the body has its full vitamin and mineral quota including precious potassium it is impossible for germs to get a foothold in its healthy bloodstream and tissues We greatly admire our friend the former U.S. Surgeon General Dr . C. Everett Koop who in his famous 1988 landmark report on nutrition and health stated this strong statement: Diet-related diseases account for 68 of all United States deaths 34

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Excerpt from Bragg Vegetarian Recipe Book. Copy page and share with family friends etc. Vegetarian Protein Chart Data obtained from Nutritive Value of American Foods in Common Units USDA Agriculture Handbook No. 456. Reprinted with author’s permission from Diet for a New America by John Robbins Available online on Amazon.com Wheat Germ ............... 31 Rye .............................. 20 Wheat hard red .......... 17 Wild rice...................... 16 Buckwheat .................. 15 Oatmeal ...................... 15 Millet........................... 12 Barley .......................... 11 Brown Rice .................... 8 GRAINS Soybean Sprouts .......... 54 Soybean Curd tofu .... 43 Soy flour....................... 35 Soybeans ...................... 35 Broad Beans ................. 32 Lentils .......................... 29 Split Peas ...................... 28 Kidney Beans ............... 26 Navy Beans .................. 26 Lima Beans ................... 26 Garbanzo Beans ........... 23 LEGUMES Spirulina Plant Algae .....60 Spinach ......................... 49 New Zealand Spinach ... 47 Watercress ..................... 46 Kale ............................... 45 Broccoli ......................... 45 Brussels Sprouts ............ 44 Turnip Greens ............... 43 Collards ......................... 43 Cauliflower ................... 40 Mustard Greens ............ 39 Mushrooms ................... 38 Chinese Cabbage .......... 34 Parsley ........................... 34 Lettuce .......................... 34 Green Peas .................... 30 Zucchini ........................ 28 Green Beans .................. 26 Cucumbers .................... 24 Dandelion Greens ......... 24 Green Pepper ................ 22 Artichokes ..................... 22 Cabbage ........................ 22 Celery ............................ 21 Eggplant ........................ 21 Tomatoes ....................... 18 Onions .......................... 16 Beets .............................. 15 Pumpkin ....................... 12 Potatoes......................... 11 Yams ................................ 8 Sweet Potatoes ................ 6 VEGETABLES Lemons ....................... 16 Honeydew Melon ....... 10 Cantaloupe ................... 9 Strawberry ..................... 8 Orange .......................... 8 Blackberry ..................... 8 Cherry ........................... 8 Apricot .......................... 8 Grape ............................ 8 Watermelon .................. 8 Tangerine ...................... 7 Papaya ........................... 6 Peach ............................. 6 Pear ............................... 5 Banana .......................... 5 Grapefruit ..................... 5 Pineapple ...................... 3 Apple ............................. 1 FRUITS Pumpkin Seeds............. 21 Sunflower Seeds ........... 17 Walnuts black ............. 13 Sesame Seeds ................ 13 Almonds....................... 12 Cashews ....................... 12 Macadamias ................... 9 NUTS AND SEEDS 35

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Important insert from the Bragg Heart Book – see back pages for booklist. Vitamin E Antioxidant Heart Healthy Foods Are Important for Your Health Longevity A partial list of foods that contain the following amounts of precious healthy Vitamin E. This list was compiled from The Bridges Food and Beverage Analysis. Food Quantity Vitamin E IUs Apples .............................1 medium ................................0.74 Bananas ...........................1 medium ................................0.40 Barley ..............................2 cup .......................................4.20 Beans Navy ....................2 cup .......................................3.60 Butter salt-free ..............2 tablespoons...........................0.80 Carrots ............................1 cup ........................................0.45 Celery Green ..................2 cup .......................................2.60 Corn Dried for Popcorn .1 cup ......................................20.00 Cornmeal Yellow ...........1 cup ........................................3.40 Corn Oil ..........................2 tablespoons.........................29.00 Eggs Fertile .....................2 ...............................................2.00 Endive Escarole ..............2 cup .......................................2.00 Flour Whole Grain .........1 cup ......................................54.00 Grapefruit .......................2 ..............................................0.52 Kale .................................2 cup .......................................8.00 Lettuce ............................6 leaves ....................................0.50 Oatmeal ..........................2 cup .......................................2.00 Olive Oil virgin ............2 cup .......................................5.00 Onions Raw ...................2 medium ................................0.26 Oranges ...........................1 small .....................................0.24 Parsley .............................2 cup .......................................5.50 Peas Green .....................1 cup ........................................4.00 Potatoes White ..............1 medium ................................0.06 Potatoes Sweet ...............1 small .....................................4.00 Rice Brown .....................1 cup cooked ...........................2.40 Rye ..................................2 cup .......................................3.00 Soybean Oil.....................2 tablespoons.........................46.00 Sunflower Seeds Raw .....2 cup .....................................31.00 Wheatgerm Oil ...............2 tablespoons.......................140.00 Plus Es in seeds raw nuts spinach broccoli avocados etc. also in cooked beans. 36 Bragg Vegetarian Recipe Book Has 100’s of Delicious Healthy Salads Soups Casseroles Desserts etc. Latest National Cancer Institute Research and Studies show Vitamin E and improving nutrition with fresh vegetables fruit reduces cancer risk rates.

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Be a Bragg Crusader copy share this page with friends family clubs etc. THE MIRACLES OF APPLE CIDER VINEGAR FOR A STRONGER LONGER The old adage is true: HEAL THIER LIFE "An apple a day keeps the doctor away." • Helps promote a youthful skin and vibrant healthy body • Helps remove artery plaque and body toxins • Helps fight germs viruses bacteria and mold naturally • Helps retard old age onset in humans pets and farm animals • Helps regulate calcium metabolism • Helps keep blood the right consistency • Helps regulate womens menstruation and relieves PMS • Helps normalize urine pH relieving frequent urge to urinate • Helps digestion assimilation and balances the pH • Helps relieve sore throats laryngitis and throat tickles and cleans out throat and gum toxins • Helps detox the body so sinus asthma and flu sufferers can breathe easier and more normally • Helps banish acne athlete’s foot soothes burns sunburns • Helps prevent itching scalp baldness dry hair and banishes dandruff rashes and shingles • Helps fight arthritis and removes crystals and toxins from joints tissues organs and entire body • Helps control and normalize body weight – Paul C. Bragg N.D. Ph.D. Health Crusader Originator of Health Food Stores – 3 John 2 – Our sincere blessings to you dear friends who make our lives so worthwhile and fulfilled by reading our teachings on natural living as our Creator laid down for us to follow. He wants us to follow the simple path of natural living. This is what we teach in our books and health crusades worldwide. Our prayers reach out to you and your loved ones for the best in health and happiness. We must follow the laws He has laid down for us so we can reap this precious health physically mentally emotionally and spiritually HAVE With Love AN APPLE Braggs Organic Raw Apple Cider Vinegar with the HEALTHY “Mother Enzyme” is the 1 food I recommend to maintain the bodys vital acid – alkaline balance. LIFE – Gabriel Cousins M.D. Author of Conscious Eating 37

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Excerpt from Bragg Vinegar Book – Be a Bragg Health Crusader copy and share with friends. Body Signs of Potassium Deficiency Bone and muscle aches and pains especially lower back. The body feels heavy tired and takes effort to move. Shooting pains when straightening up after leaning over. Dizziness upon straightening up after leaning over. Morning dull headaches upon arising and when stressed. Dull faded-looking hair that lacks sheen and luster. The scalp is itchy and dry. Dandruff and some premature hair thinning or balding may occur. The hair is unmanageable mats and often looks straw–like and is sometimes extremely dry and other times oily. The eyes itch feel sore and uncomfortable and appear bloodshot and watery. Also eyelids may be granulated with white matter. The eyes tire easily and will not focus as they should. You tire physically and mentally with the slightest effort. Loss of mental alertness and onset of confusion making decisions difficult. The memory fails making you forget familiar names and places you should easily remember. You become easily irritable and impatient with family friends and loved ones and even with your business and social acquaintances. You feel nervous depressed in a mental fog and have difficulty getting things done due to mental and muscle fatigue. Even the slightest effort can leave you exhausted upset and trembling. At times your hands and feet get chilled even in warm weather. Potassium deficiency is a proven contributing cause of many illnesses including: Arthritis kidney stones atrial fibrillation adrenal insufficiency celiac disease high blood pressure coronary artery disease ulcerative colitis hypothyroidism irritable bowel syndrome Alzheimer’s disease multiple sclerosis myasthenia gravis Crohn’s disease lupus atherosclerosis diabetes and stroke. – Linda Page N.D. Ph.D. Healthy Healing visit her website: www.healthyhealing.com 38

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