The Maker's Diet
S. Rubin, N.M.D., C.N.C. (Author: Patient Heal Thyself)
of "Super," "Healthy," "Neutral," and
"Dangerous" foods follow. Obviously, listing every type of food is
impossible, but you can follow this rule of thumb to determine which category a
food belongs in: If a food is overly processed, non-organic, or altered in any
major way from the way it was created, you can be pretty sure that it belongs in
the "Neutral" or "Dangerous" category. Do your very best to
choose foods exclusively from the "Super" and the "Healthy"
category in a 75 percent to 25 percent ratio. Only after you are free of
symptoms for at least three months can you more than occasionally eat foods in
the "Neutral" food category. Try to avoid foods in the
"Dangerous" category altogether. These foods do not impart any
beneficial qualities and actually cause harm to the body. Everyone should avoid
them whether healthy or ill. By following the Maker’s Diet in your daily life,
you will be giving your body the tools it needs to overcome virtually any health
that fall in the "Super" category are optimal foods for optimal
wellness. They supply the body with the building blocks it needs to heal itself
and maintain vibrant health. These foods are highly nutritious and life giving.
They have kept people healthy and disease-free for thousands of years. They have
a moderate amount of calories per serving. Generally speaking, foods in the
"Super" category are well tolerated even by people with
gastrointestinal diseases, food allergies and food sensitivities. These foods
contain the same naturally occurring nutrients that they contained hundreds of
years ago. In their organic form, they contain little or no residues from
pesticides, herbicides, hormones, or antibiotics. The utmost care is taken in
their growth and they are grown in accordance with self-sustaining agricultural
practices. I selected each food on the "Super" list, according to its
level of vitamins, minerals, healthy fats, enzymes, and probiotics. These foods
truly exemplify the principles of the Maker's Diet.
raised meats and fowl: beef, lamb, chicken, turkey, duck, etc. (no
antibiotics or hormones). Grass-fed meat and fowl is preferable.
(venison, buffalo, elk).
(at the very least free-range, fertile or organic, but preferably eggs that
are high in omega-3 fats).
with fins and scales. Deep-water ocean fish, not farm-raised. The best ocean
fish are salmon, halibut, tuna, cod, sea bass, and sardines (canned sardines
packed in water or olive oil, but not soy bean oil; look for a fat content
of 16-22 grams per serving).
meats (liver and heart) only from organic sources.
milk protein powder (Goatein).
- Raw, organic, chemical-free
butter from goat's milk (milk from grass-fed animals is preferable). Do not
- Pasteurized goat's milk butter
from organically raised animals.
- Organic extra virgin coconut oil
(the best oil for cooking), coconut milk and cream, extra virgin olive oil,
unrefined, expeller-pressed, flax seed oil, hemp seed oil, pumpkin seed oil,
hazel nut oil. Except for the occasional use of extra virgin olive oil,
other liquid oils should not be used for cooking.
- Olives in
water, coconut, and avocado. (To be in this category, all foods should be
certified organic, or locally grown, and/or herbicide- and pesticide-free).
- Organic, cultured dairy products
(yogurt, creme Bulgare, kefir) from whole goat's milk (cultured for
30 hours or more).
- Filtered, non-carbonated, high
mineral or catalyst altered, structured water (Springs of Life) meat stocks
and vegetable broths; raw vegetable juices, and lacto-fermented beverages.
- Celtic sea salt, Herbamare,
lacto-fermented sauces and condiments, raw homemade salsa, guacamole,
homemade salad dressing, apple cider vinegar (look for the words "with
the mother" on the label) and organic herbs and spices with no added
starches, sugars or stabilizers.
organic, sprouted, or yeast-free sourdough whole grain breads (Ezekial
bread, sprouted bread, manna bread, etc.).
non-gluten whole grains and soaked whole grain meals and flours (quinoa,
amaranth, millet, buckwheat, and brown rice).
- Vegetables* (raw, frozen or
cooked), organic or unsprayed and non-genetically modified are best,
including squash (Winter and Summer), broccoli, artichoke (French, not
Jerusalem), asparagus, beets, cauliflower, Brussels sprouts, cabbage,
carrots, celery, cucumber, eggplant, pumpkin, garlic, onion, kale, collard
greens, okra, lettuce and greens of all kinds, mushrooms, peas, peppers,
string beans, tomatoes, turnips, watercress, sprouts (broccoli, sunflower,
pea shoots, etc.). Avoid bean and alfalfa sprouts, corn,
potatoes, yams, and sweet potatoes.
- *Unheated lacto-fermented
vegetables, including sauerkraut.
- *Raw vegetable juices made from
recommended vegetables, including wheat grass juice (field grown is
preferred). If using commercially grown vegetables, wash the vegetables
thoroughly to remove pesticide residues and chemicals.
- Organic, unsprayed (fresh, frozen
or cooked), fully ripened fruits (fruits should be limited to 2 to 3 pieces
- Raw unheated, unpasteurized honey
(in moderation), filtered or unfiltered.
- Small amounts of the fermented
soy product miso (used in soup).
- Organic soaked or sprouted nuts
and seeds (no cashews or peanuts).
- Certified organic raw nut and
seed butters, organic raw nut and seed flours (no cashews or peanuts).
in the "Healthy" category should make up about 25 percent of your
diet, especially during your first year on the program.
meat and poultry.
(farm-raised, fresh-water), canned tuna and salmon in spring water.
(common supermarket eggs, not raised organically).
deli turkey, chicken, and roast beef from free-range sources with no
preservatives, and smoked fish without preservatives.
- Expeller-pressed, unrefined
organic or chemical-free sesame oil, peanut oil, grape seed oil, walnut oil,
conventional Virgin olive oil, unrefined palm oil, palm kernel oil, avocado
- Non-organic coconut, olives in
water, and avocado.
- Chicken, goose, duck, lamb, and
beef fat (not cover fat) from free-range animals.
- Raw goat's milk, pasteurized
cultured dairy (yogurt or kefir) from whole goat's milk, organic hard goat
milk cheeses (Cheddar, Swiss, Havani, Colby), made from raw or pasteurized
goat's milk, dry curd cottage cheese from goat's milk.
- Fresh raw fruit juices.
- Organic, unpasteurized dry red
- Purified reverse osmosis water.
- Organic herbal teas (sweetened
with honey) including green tea. Naturally carbonated mineral waters.
- Organic what-free soy sauce
(tamari), organic mustard, organic mayonnaise, mayonnaise mixed with flax,
fish sauce, ketchup, organic tomato sauce, wasabi, organic salsa, organic
salad dressings, organic carob or cocoa powder (raw, if possible),
non-organic spices with no added starches, sugars or stabilizers.
- Soaked, whole grains, meals and
flours (Spelt, Kamut, Barley, Oat, Rye, etc).
fermented, vegetables (sauerkraut, pickles with no vinegar).
canned vegetables, including tomato products. Fresh vegetables, including
sweet potatoes, yams, sea vegetables, parsnips and jicama.
fruits (raw or cooked and fully ripened), organic dried fruits with no added
sugar or sulfites, organic canned fruits in their own juices without added
or heated honey.
beans, lentils, split peas, and lima beans, soaked for more than eight hours
nuts and seeds, raw, soaked or sprouted.
roasted nut and seed butters (including cashew).
peanut butter (no letters please – I know it's really a legume!).
in the "Neutral" category should be avoided or consumed in strict
moderation during the first six to twelve months of the program. And when the
first twelve months have passed, make these foods a small part of your diet.
When consuming "Neutral" foods, it is important to consume good
quantities of OmegaZyme with your meal or snack.
- Supermarket deli meat
(conventional turkey breast, chicken, and roast beef cold cuts).
- Free-range, health food
store-bought chicken, turkey or beef products such as bologna, sausage, hot
dogs, bacon (due to the added fat). No pork products.
- Natural preservative-free,
- Egg whites only.
- Whey protein and milk protein
powders (from hormone-free sources).
- Cow's milk butter and cream.
- Chicken, goose, duck, lamb, and
beef fat (not cover fat) from conventional farms.
- Expeller-pressed sunflower and
safflower oils, and olive oil.
- Cow's milk, cultured, full fat.
Cow's milk hard and soft cheeses. Sour cream, cream cheese, non-organic dry
curd cottage cheese.
- Pesticide-free dairy products
(kefir and yogurt) without added sweeteners.
- Distilled water, freshly ground
organic coffee, organic black tea, non-organic herbal teas sweetened with
honey, pasteurized 100 percent juice not from concentrate, unpasteurized
beer, white wine, and carbonated beverages with carbonation added.
- Condiments with organic sugar,
canola mayonnaise, unflavored gelatin, non-organic spices containing added
sugar, starch and stabilizers.
- Organic whole grains (not soaked
or sprouted), whole grain flours, and whole grain pastas.
- Canned non-organic vegetables and
- Organic white potatoes.
- Heated, fermented vegetables with
- Organic corn.
- Canned non-organic fruits in
their own juices with no added sugar, non-organic dried fruits with no added
sugar or sulfites.
- Organic, cane sugar (sucanat,
rhapadura), organic maple syrup, and stevia.
- Garbanzo beans, black-eyed peas,
adzuki, kidney, and soy, soaked for more than eight hours or fermented.
- Unsoaked nuts and seeds, roasted
nuts and seeds, and non-organic nut and seed butters.
individuals who want to attain and maintain health should strictly avoid foods
in the “Dangerous” category. Eating any of these foods will significantly
increase your risk of illness, or, if you've been ill, relapse. Each food in
this category should read Caution: consumption of this food may cause
damage to your health. In fact, many of these foods, when
mentioned in the Bible, were described by a word meaning "not food."
If you do consume these foods, it is prudent to consume extra digestive enzymes
with the food and increase your consumption of probiotics for three days after
the food is eaten.
- Shellfish (crab, lobster,
shrimp, oysters, scallops, muscles and clams cooked and from clean waters).
and pork products, including ham, bacon, commercial hot dogs and sausage,
shellfish, organ meats from non-organically-raised animals, farm-raised
smoked fish, smoked meats, and nitrite-preserved jerky.
protein and other vegetable proteins. Any and all soy imitation protein
foods (soy bacon, soy deli meats, soy burgers, meatloaf, turkey, and so on).
and breaded chicken and fish.
- All refined, vegetable and seed
oils from supermarkets (corn, safflower, canola, sunflower, etc.).
- Any hydrogenated or partially
hydrogenated oil, margarine, shortening, any refined oil, and non-dairy
reduced fat or nonfat dairy products.
fluid dairy products, pasteurized or UHT (ultra heat-treated), whether
organic or commercial, as well as non-organic, homogenized dairy products.
milk, acidophilus milk, buttermilk, and imitation milk (rice, soy, oat, and
cream and processed cheese products, including American cheese, processed
cheese food, conventional cream cheese, cottage cheese, ricotta, and
cream and frozen yogurt.
- Concentrated fruit juices and
frozen concentrates, sodas, tap water, diet drinks, non-organic coffee, wine
with sulfites, pasteurized beer, and hard liquor.
- Condiments with sugar,
preservatives, MSG, textured vegetable protein, soy protein isolates, and
- Pickled ginger with sugar,
bouillon cubes, instant soups, agar, carrageen, commercial mayonnaise with
processed soybean or other oils, bean dips and other dips.
- Liquid medications and elixirs
that contain sugars or artificial sweeteners (ask your pharmacist).
- Unbleached, bleached, and
fortified white flours and subsequent products – dried cereals, packaged
grain products, grain flours, tapioca, arrowroot, and cornstarch. Most
commercially made crackers, cookies, pastries, and cakes, fall into this
- Deep-fried, or processed
- Malt, barley malt, corn syrup,
sugar, artificial sweeteners like aspartame (AKA Nutra-Sweet, Equal, Spoonful, and Equal-Measure), acesulfame K, sucrulose, and saccharin), rice syrup, fruit juice
concentrate, fructose, glucose, dextrose, fructooligosaccharide (FOS),
inulin, and dahulin.
fruits with heavy or light syrup or added sugar, dried fruits with added
sugar and sulfites.
legumes and beans.
peanut products, nuts and seeds roasted in vegetable oil, honey-roasted nuts
and seeds, and soy nut butter.
above diet (“Super” and “Healthy”) for 6-12 months if you are
symptomatic. After the symptoms have greatly improved, you may gradually add
foods from the “Neutral” and “Dangerous” categories if you desire.
However, it is strongly recommended that you adhere to a diet of foods in the
“Super” and “Healthy” categories for the rest of your life, especially
if you continue to be symptomatic. People suffering from systemic yeast
overgrowth or other G.I. disorders, or have blood sugar imbalances will need to
eliminate almost all grain and fruit, and increase their protein intake, at
least for the first 3 months of the program. For those that have known food
allergies, it is best to eliminate (or at least limit) those foods for at least
the first few months on the program. Thereafter, you may gradually reintroduce
these foods back into your diet.
therapeutic foods will help almost any condition get well.
- Cultured goat’s milk dairy
Consume 8-32 ounces of the highest quality cultured dairy products from
goat’s milk. I recommend a 30 hour fermented yogurt called Probiogurt. Try
to find yogurt that does not contain the organism Streptococcus
thermophilus, a bacterial microbe that has been known to make
immune-system disorders worse.
- Grass-fed red meat: Red meat from grass-fed cattle, buffalo, and
lamb is very healthy and can be eaten a few times per week. This meat is a
great source of protein, minerals, vitamin B12, vitamins A and D, omega-3
fats, and CLA.
- Omega-3 eggs: Consume as many as two eggs high in omega-3
fatty acids each day. These eggs contain DHA, vitamins E and B12, and
antioxidants including lutein.
- Extra virgin coconut oil: This oil is perhaps the healthiest of the widely
available oils. I recommend cooking almost exclusively with extra virgin
coconut oil. Consume as much as two to four table- spoons per day of the oil
in cooking, smoothies, or right off the spoon. It contains large amounts of
lauric acid, a potent anti-microbial and one of the chief fatty acids in
- Ocean-caught fish: This type of fish is perhaps the healthiest of
all protein sources. Salmon, sardines, mackerel, herring and albacore tuna
are high in the omega-3 fatty acids EPA and DHA. Ocean-caught fish can be
consumed every day to enhance digestive and immune system health-
- Cod liver oil: Take one to three teaspoons of plain or flavored
cod liver oil each day. The amount consumed should be based upon the amount
of sunlight you receive. People in colder climates generally need to consume
larger amounts. Cod liver oil is a fantastic source of the omega-3 fats DHA
and EPA, as well as vitamins A and D.
- Berries: The daily consumption of berries including
blueberries, strawberries, blackberries and raspberries can provide the body
with antioxidants which can neutralize harmful toxins that can damage the
body Berries supply rich sources of dietary fiber.
- Vegetable juice: Consume vegetable juices that are low in
carbohydrates, such as celery and green juices mixed with a small amount of
higher carbohydrate veggies such as carrot or beet. Mix in some form of
healthy fat with each glass of the juice. One to three teaspoons of cultured
goat's milk, extra virgin coconut oil, canned or fresh coconut milk and
cream, or flaxseed oil enhances absorption of minerals and prevents spikes
in blood sugar.
- Fermented vegetables: Consume a few tablespoons of fermented
vegetables such as sauerkraut with each meal to aid in digestion. Fermented
vegetables are an excellent source of naturally occurring probiotics and
- Stocks: It
is a great idea to consume stocks on a regular basis, especially when you
have a cold or flu. Stocks made from the bones of chicken, fish, lamb and
beef contain minerals, gelatin, cartilage, collagen, and electrolytes from
the vegetables. Stocks are an excellent source of proteins, especially
collagen. They help to heal the gut lining and reduce inflammation.
these health supplements to alleviate symptoms from almost any condition, and
Defense: Start with one caplet per day on an empty
stomach, 30 minutes before or one hour after meals. Increase usage by adding
one additional caplet per day (i.e., one caplet the first day, two the
second day, three the third day and so on). Once your dosage is up to 12
caplets per day, stay on that amount for a minimum of three months and then
begin to gradually decrease to a maintenance dosage of between three to six
caplets per day. Primal Defense is best taken first thing in the morning and
right before bedtime with eight ounces pure water. Primal Defense may be
taken with other nutritional supplements, but should be taken one hour apart
from medications. If you experience symptoms of detoxification (i.e.,
increased elimination, loose stools, constipation, excess gas, flu-like
symptoms or fever), reduce the dosage and work up slowly to 12 per day.
- Omega-Zyme: Take one to three caplets with each meal or
- RM-I0: Take nine caplets of RM-10 per day for 120 days on an empty stomach
in divided doses. After symptoms have greatly improved slowly reduce intake
to between two to five caplets per day
- FYI: Take six caplets two times per day on an empty
stomach for 90 days followed by a maintenance dose of three to six caplets
Food: Take two tablespoons twice daily with eight
ounces water or fresh vegetable juice.
of Life: Consume at least eight, eight-ounce glasses per day of purified
water mixed with 12 drops of Springs of Life living water concentrate.
Seed: Consume one serving twice per day, morning and
evening, with eight or more ounces of purified water.
- Goatein: The only protein powder on the market made from
organically produced goat's milk. This protein powder is partially
pre-digested; low temperature dried and is usually well tolerated by those
with food allergies and digestive problems. Take one to four tablespoons per
day mixed in water, juice, smoothies, yogurt or can be used in baking.
- Goatein IG: Contains immunoglobulins, which increase nutrient absorption and
bioavailability 2-5 times. While supporting a healthy immune function, it
also enables the resistance of the harmful effects of pollutants,
contaminants and allergens. In addition, it enhances the ability to burn
fat, build lean muscle, and rejuvenate skin and cellular structure by
supporting normal cell growth and tissue repair. These immunoglobulins are
also able to neutralize most harmful bacteria, viruses, and yeasts.
Defense: Stronger formula than Primal Defense for treating Candidiasis.
Follow the 14-day protocol as directed on the label. Thereafter, begin the
Primal Defense protocol. Also, see below for additional therapies for
Defense: For Gastro-esophageal Reflux Disease (GERD). Take 1-2 tablespoons
mixed in water upon rising and before bed. Can also be taken to relieve
acute heartburn symptoms/pain.
Energy: For both male and female health issues. Take 6 pills of this
stress-fighting formula per day with meals for a total of 100 days.
Thereafter, take 3 pills per day. Do not take after 6:00 pm.
Classic: For inflammatory conditions including heart disease, stroke,
cancer, as well as autoimmune conditions such as rheumatoid arthritis and
asthma, etc. Take 2-4 pills per day on an empty stomach. May be taken with
other supplements such as Primal Defense and Perfect Food.
Male Vitality Formula: For male health issues (BPH and Prostatitis). Take 3 pills twice
per day (morning and evening) on an empty stomach, at least 30 minutes
before food for 30 days. Thereafter, decrease to 2 pills twice per day for
60 days. Thereafter, if health is improved, you may decrease to 2 pills once
per day, first thing in the morning for maintenance. May be taken with other
supplements and contains flower pollen extract, which has been shown to
benefit these conditions.
Female Vitality Formula: For female health issues. Take 6 pills twice per day (morning and
evening) on an empty stomach, at least 30 minutes before food for 30 days.
Thereafter, decrease to 3 pills twice per day for 60 days. Thereafter, if
health is improved, you may decrease to 4 pills once per day, first thing in
the morning for maintenance. May be taken with other supplements.
Gravity: For weight management. Take 2 pills 30 minutes before each meal,
for a total of 6 pills until the desired weight is achieved. Thereafter,
take 1 pill before each meal for maintenance.
people who have or may have an imbalanced immune system, avoiding contact with
chlorinated water is of the utmost importance. That includes bathing water and
drinking water. Chlorine kills bacteria, friendly and unfriendly, in the
intestines. It can be absorbed through the skin. I recommend installing a shower
filter to remove chlorine. Also, avoid swimming in chlorinated water as well.
treating chronic Candidiasis, a comprehensive approach is more effective than
simply trying to kill the Candida with a drug or a natural anti-Candida agent.
For example, most physicians fail to recognize that a number of dietary factors
appear to promote the overgrowth of Candida. It is also important to digestive
secretions; enhance immunity; promote detoxification and elimination; and use a
nutritional supplement program, including the use of the natural anti-yeast
herbal in Fungal Defense. Follow these guidelines:
is the chief nutrient for Candida albicans. Restriction of sugar intake
is an absolute necessity in the treatment of chronic candidiasis. Most people do
well by simply avoiding grains, flours, pastas, refined sugar and large amounts
of honey, maple syrup and fruit juice and limiting overall con- less than 100
grams per day.
Limit milk and dairy
are several reasons to restrict or eliminate the intake of milk in chronic
candidiasis. Milk's high lactose content promotes the overgrowth of Candida.
Milk is also one of the most common food allergens and may even contain trace
levels of antibiotics, which can further disrupt the gastrointestinal bacterial
flora and promote Candida overgrowth. The consumption of a 30-hour cultured
goat’s milk yogurt is very beneficial to those suffering from candidiasis.
Avoid mold- and
It is generally recommended by many experts that individuals with chronic
candidiasis avoid foods with a high content of yeast or mold, including
alcoholic beverages, grains, cheeses, dried fruits, and peanuts.
many cases, an important step in treating chronic candidiasis is
improving digestive secretions. Gastric hydrochloric acid, pancreatic enzymes,
and bile all inhibit the overgrowth of Candida and prevent its penetration into
the absorptive surfaces of the small intestine. Decreased production of any of
these important digestive components can lead to overgrowth of Candida albicans
in the gastrointestinal tract. Therefore, restoration of normal digestive
secretions through the use of supplemental digestive enzymes (e.g., OmegaZyme)
is critical in the treatment of chronic candidiasis.
proper immune function is one of the key goals in the treatment of chronic
candidiasis. Consuming immune enhancing products such as Primal Defense and
RM-10 can greatly aid in the body's fight against Candida overgrowth.
patients usually exhibit multiple chemical sensitivities and allergies, an
indication that detoxification reactions are stressed. Therefore, the liver
function of the Candida patient needs to be supported. In fact, improving the
health of the liver and promoting detoxification may be one of the most critical
factors in the successful treatment of candidiasis.
to the liver is often an underlying factor in chronic candidiasis as well as
chronic fatigue. When the liver is even slightly damaged by a toxic chemical,
immune function is severely compromised. Liver injury is also linked to Candida
overgrowth, as evident in studies of mice demonstrating that when the liver is
even slightly damaged, Candida runs rampant through the body: Consuming a high
quality green food supplement such as Perfect Food can greatly enhance the
liver's ability to properly detoxify the body.
addition to directly supporting liver function, proper detoxification involves
proper elimination. A diet that focuses on high-fiber plant foods should be
sufficient to pro- mote proper elimination by supplying an ample amount of
dietary fiber. If additional support is needed, fiber formulas can be
taken. These formulas are composed of natural plant fibers derived from seeds,
vegetables and grains. I have designed a high-fiber, low-carbohydrate formula
called Super Seed, which is ideal for those suffering from yeast overgrowth.
are a number of natural agents with proven activity against Candida albicans.
Among natural agents recommended to treat Candida albicans are garlic and wild
oregano; both are contained in Fungal Defense.
Garlic has demonstrated
significant antifungal activity: In fact, its inhibition of Candida albicans in
both animal and test tube studies has shown it to be more potent than nystatin,
gentian violet, and six other reputed antifungal agents.
The most recent
"new wave" natural anti-Candida formulas are wild spices such as
oregano. A recent study compared the anti-Candida effect of oregano oil to that
of caprylic acid. The results indicated that oregano oil is over 100 times more
potent than caprylic acid against Candida. Since the volatile oils contained in
wild oregano are quickly absorbed and associated with heartburn, we include the
whole herb not just the isolated oil fraction. The use of the whole wild oregano
allows for the inclusion of the beneficial water-soluble fractions of the herb.
There is no doubt that Candida
overgrowth is a major health problem today among men and especially women. It is
also equally clear that conventional treatments fail to address the underlying
condition that allowed the overgrowth to occur. By following the steps in this
natural program, you can overcome Candida and start feeling great all over.