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The Art of Sobriety

The Biogenic Nutrition Meal Plan

By Kevin & Donna 

The Wisdom of Eating Less (Sobriety)

To eat is to live, but to eat too much is to quicken disease and death. It is a known fact that reducing one’s daily intake of food, provided it is fresh, organic, nutritious, healthy food, is to experience vitality, healing and longevity. There is a beautiful statement from Epicuros: “We shall seek temperance and a simple life, real wealth and freedom consists in a minimum of needs.” Furthermore, Epicuros suggests that…

“We shall avoid pain always, and seek for pleasure. But of pleasures there are two kinds: For the first, and false pleasures, we must pay too high a price: The sacrifice of our physical health and peace of mind. And without our health and peace of mind we are unable to enjoy any pleasures. The second kind of pleasures is our eternal companions, the right kind of pleasures. These noble pleasures are the enjoyments of all beautiful things in nature: The mountains, the forests, the oceans, the colors of the sunrise and sunset…All that is beautiful in man’s creation: great books, great music, great works of art, friendship and love… The wise man shall have as his program of living, the gradual replacement of the false pleasures with our eternal companions, the noble pleasures of life.”


Food is one of life’s great pleasures and yet many in the world today are suffering horrible consequences of ill health because, in their ignorance regarding natural laws, they are eating either too much or eating the wrong kinds of foods. By example, the prophet of moderation in all things and of sobriety, Luigi Cornaro (1464 – 1566) taught and demonstrated that reducing the amount of food is a powerful remedy for many of the ill effects of pursuing false pleasures in life. Francis Bacon, confirming the ideas of Cornaro wrote:

“To preserve long life, the body of man must be considered. Age is nothing of itself, being only the measure of time. A sober diet according to strict rules and always exactly equal seemeth to be very effectual for long life. Certainly this is without question: Diet, well-ordered, bears the greatest part in the prolongation of life.”


The ancient Essenes also practiced this discipline known as Sobriety. It is an alternative to fasting. Sobriety is the act of reforming one’s life and especially simplifying diet by cutting down on the quantity of food to the very minimum. This however, is only wise as long as the food eaten is of the highest quality. Cornaro himself limited his daily intake to a mere twelve ounces of solid food (mostly cooked) and fourteen ounces of liquid. After he had begun this regimen he soon noticed the difference in his life. And at the end of a year found himself completely restored to health. This was a remarkable achievement considering that at the age of 40 doctors told him that he did not have long to live. But he outlived his physicians and maintained himself in a state of excellent health and vigor for more than 60 additional years. Cornaro wrote:

  “…And there is no doubt that if the one so advised were to act accordingly, he would avoid all sickness in the future; because a well-regulated life removes the causes of disease. Thus, for the remainder of his days, he would have no further need either of doctors or of medicines.”


If one wishes to try an experiment using the art of sobriety (eating less) as a way to help the body recover from illness or injury, or to help clear the mind and emotions, we offer this program. It makes following the principles of biogenic nutrition (life-generating diet) easy and understandable. It is also a proven, healthy way to lose weight and if adhered closely will yield energy and vitality.

Using the following program my weight dropped from 215 lbs. to 165 lbs. and my energy level and state of mental and emotional health has improved greatly. Please note that I am not an expert in nutrition or a health professional. What I’ve learned about the art of sobriety is based on my own personal experience and study of biogenic nutrition. What I’ve noticed is that the more food I eat, the more I want to eat. Doubly true is the less I eat, the less hungry I feel. Also, I suspect that a “full” feeling in the stomach is unnatural, and what is really normal is a still, pleasant feeling of emptiness. Of course this took a few weeks to get used to. My body would be satisfied with nutritious food, but my mind kept insisting it still wanted to eat. Eventually I realized that adjusting to a lighter sensation in the stomach just takes time. Now if I find myself overeating, the “full” feeling in my stomach feels like I’ve poisoned myself. Presently I am eating approximately 24 ounces of food each day, (6-8 ounces cooked and the rest raw fruits, vegetables, nuts, seeds and fermented foods). But please don’t try this overnight! Follow the suggested program first and go at your own pace.

I am totally convinced that eating too much food and especially too many mixtures causes my body to stir up digestive juices, which only stimulates a craving for more food. Therefore I find it helpful to cooperate with the digestive process and make it’s job as easy as possible. By eating less food, fewer mixtures and following a disciplined schedule that respects the natural cycle of digestion, I have reaped tremendous physical, mental and emotional benefits. These include: less food costs, less hunger, more energy, more feeling of personal empowerment, quiet mental disposition, clarity of thought, calmer emotional state, less irritability, a significant decrease in depressed feelings and anxiety, less need for sleep and waking up without feeling groggy or tired. Furthermore, because my diet is so balanced and nutritious I have no need for nutritional supplements, health drinks, powders, tablets, vitamins, minerals, herbal medications or over-the-counter remedies. Everything I need is provided directly from organically produced whole foods and natural and cosmic forces. And as an added bonus, in some small way I am contributing to responsible agricultural practices that do not destroy the environment.

As always with any diet program one should drink plenty of sun-radiated, pure water (at least 32 ounces each day), avoid alcohol, coffee, black tea (except herbal teas), refined sugar, processed, frozen, canned, bottled and microwave foods, smoking and most of all, flesh foods. Try this program for 3 full days and see how much better you feel. That is the test, which will show you how powerful this program is and how simple it is to follow. The Art of Sobriety will free you from complicated nutritional rules and formulas, calorie counting, point systems, and will greatly reduce the cost of your food bill as well.


Biogenic Nutrition (Life-Generating Foods)

If you have never heard of biogenic nutrition and would like to learn more, please refer to the books on the subject by Professor Edmond Szekely. You may also refer to our article entitled: Natural Healing, Taking Responsibility for your Health and Healing. It will give you a general overview concerning natural foods and their use in healing the body.

Briefly, biogenic nutrition is a scientific nutritional classification system that recognizes 4 categories of food, based on quality and the “living” proponents of the food. It is a vegetarian system. No flesh foods are to be eaten whatsoever. Protein, minerals, vitamins and amino acids are received from plant-based sources, such as seeds, nuts, whole grains, fermented foods, fresh fruits, vegetables and most of all, sprouts. What is unique about biogenic nutrition over other vegetarian systems is that there is no need to purchase expensive health foods, supplements, pre-packaged, prepared foods, frozen or canned drinks such as soy-milk, powdered mixes, blue-green algae, or other processed forms of tablets or pills. In fact these kinds of foods should be completely avoided. It is recommended instead that we eat fresh, organic, whole “living” foods. We are to eat a certain percentage from only three of these categories and to completely avoid the last category. These categories and the recommended proportion of living foods are as follows: 

Biogenic Foods: life-generating (25%), 6-8 ounces per day

Sprouted grains, sprouted seeds, soaked nuts, cultured and fermented foods (seed or milk yogurts, raw, unpasteurized cheeses, seed cheeses and live sauerkrauts or fermented vegetables.)


Bioactive Foods:   life-sustaining (50%), 16-24 ounces per day

Raw fruits, raw vegetables, miso, fruit and vegetable juices (freshly made from organic produce), fruit smoothies (made from fresh fruit, seed and nut meals, dried fruit, raw honey, organic plain yogurt, etc.)


Biostatic Foods:   life-slowing (25%), 6-8 ounces per day

Freshly prepared, whole, organic cooked foods (not microwave-cooked foods!)


Biocidic Foods:   life-destroying (0%), avoid as much as possible


It takes time, but eventually you have to liberate yourself from the harmful substances. In his book “Biogenic Living – The Essene Way ”, Edmond Bordeaux Szekely describes a large category of modern foods as biocidic , or life-destroying foods.  Under this category are all flesh foods and cooked foods which are not fresh, and because of modern processing and packaging, contain many harmful substances, such as additives, chemicals, preservatives, adulterants, emulsifiers, moisturizers, dyes, artificial colors and flavors, sprays, gases, hydrogenators, insecticides, defoliants, fungicides, antifoaming and anti-caking agents, artificial sweeteners, fortifiers, defoliants, thickeners, and on and on.  Szekely writes,

“…When these manufacturers remove a natural substance from a food, they always replace it with a synthetic adulterant. This kind of manipulation disturbs the whole natural biochemical balance in the food. Each time a synthetic is consumed, the biogenic and biological processes of the organism receive a shock to which they are desperately trying to adjust themselves, very often with little success.  Each time, a precondition of disease is added to the already disturbed living processes, developed and perpetuated over millions of years. Their continuous, more and more aggressive disturbance proliferates a long line of chronic and degenerative ailments. Even in ordinary simple foods, a great number of synthetic, and often toxic additives are ingested.”


Due to this alarming situation in modern food manufacturing practices, especially today with the onslaught of new chemicals, hormones, terminator seeds as well as genetically altered foods, it is imperative that each one of us become more educated so we can make intelligent choices concerning food.  The list below contains only a few of these categories of non-foods that have been altered by modern food manufacturers. We have listed them in four categories as a guide to help you eliminate them in various stages. For most people, it may take up to 5 to 7 years to eliminate them all, for others, it could be several months. The choice, as always, is up to you. You must ultimately decide what level of health you want to achieve given your unique life situation, desires and circumstances. The foods listed below are not placed in any rank of importance; all of them contain harmful substances. They are all biocidic and pathogenic. There is no such thing as a “safe” or harmless quantity of these substances.


Biocidic Non-Food:   life-destroying (0%)

1.)   cigarettes, coffee, alcohol, drugs (aspirin, etc.), chocolate, refined sugar, inorganic table salt, white flour, pasta, pastries, white bread, biscuits, cake, black tea, boxed cereals, polished grains (white rice), white grits, instant oatmeal, etc., etc.


2.)  pasteurized milk, ice cream, non-dairy creamers, non-organic butter, hydrogenated oils, margarine, soy products (except organic soy products which have been fermented and aged such as miso and tamari), commercially grown eggs, pasteurized, non organic cheeses, etc., etc.


3.)  all fried foods, all flesh foods (as a transition, you may like to substitute cooked meats with dehydrated jerky made from organically raised animals or wild game such as fish, ostrich, venison, goat, beef, etc.)


4.)  all canned, preserved or frozen foods should be considered biocidic even if they are labeled “organic” because they have been cooked and are not fresh.



For optimal nutrition the bulk of one’s diet shall consist of bioactive and biogenic foods. These are the most healthy, vibrant, “living” foods available. Also note that cooked foods must be limited to 6-8 ounces per day and should be eaten only once during a 24-hour period. Cooked foods or biostatic, as noted above, consists of simple vegetarian soups or broth, naturally fermented, yeast-free whole grain breads, brown rice or other cooked grains, legumes, cereals or cooked vegetables. But if a person is seriously ill, they should eliminate all cooked foods until health is restored. Donna had an illness called Chronic Fatigue Immune Dysfunction (for 20 years) which no medical treatment or other healing programs, traditional or alternative, could heal. She finally found the information on biogenic nutrition and followed a 100% raw diet for six weeks. By the end of the six weeks period she was completely well and walking four miles per day!

Avoid too many mixtures and eat meals silently and slowly, chewing each mouthful completely until you have reduced the food to liquid before swallowing. Follow the menu below as close as possible. Choose the combination you want from the list below.

This program is designed to follow a natural rhythm. That is why it is listed in three phases. These phases coordinate the body with the natural process of digestion. They should be followed as three separate 8-hour phases throughout a 24-hour period. But of course different people are on different schedules due to work, school, etc, so please feel free to adjust the phases to suit your own specific circumstances and lifestyle. These phases are:

1.)     Appropriation: (The Sun-Feast), Example: 6:00 am – 2:00 p.m.

Taking food into the body


2.)     Assimilation: (The Water-Feast), Example: 2:00 p.m. – 10:00 p.m.

Taking only liquids into the body


3.)     Elimination: (The Air-Feast), Example: 10:00 p.m. – 6:00 am

No solid foods, no liquids other than pure water.


If you find yourself particularly hungry during the 8-hour assimilation phase, then allow yourself to eat 2 or 3 pieces of juicy fruit, fresh squeezed juices, lemon water with maple syrup, herb tea with honey, fresh vegetable juices, seed milks or fruit smoothies. But try to avoid other kinds of food, especially solid foods and cooked foods. It takes willingness, determination and discipline to do this and when you succeed you will be amply rewarded for your efforts.

Finally, once you get the general understanding of how to follow the principles of biogenic nutrition and the art of sobriety you can get creative and make suitable substitutions to fit your particular tastes and needs. By all means, don’t think that the foods listed below are absolutes. They are examples only. What is important is to assign an 8-hour period during the day when you will only take in solid foods, the Appropriation Phase. Then follow that with an 8-hour Assimilation Phase, where digestion can occur, and finally an 8-hour Elimination Phase, where you can allow the body to detoxify and allow the digestion process to rest. Be sure to adhere to the proper percentages: 25%
biogenic, 50% bioactive and 25% biostatic and you will lose weight and give your body every opportunity to heal from disease or injury. No doubt about it, you will achieve a new level of health, vitality and energy. Try to find at least one other person to do this program with you. Make a commitment together and for a few days give the art of sobriety a chance to work for you. Having a partner and support makes it easier and you will both be convinced how powerful this program is. It can improve every aspect of your life. Best of luck and peace be with you in health and happiness.



The Biogenic Nutrition Shopping List

Note: Avoid all flesh foods. Avoid all pre-packaged processed foods, such as boxed cereals, soy milks, frozen foods, canned soups, bottled juices and powdered mixes. Always purchase fresh, organic, non-heat treated, non-irradiated and non-GMO (genetically modified) foods. Also avoid hydrogenated oils, refined sugars and salt (except for Celtic Salt).


Biogenic Foods:

·         Sprouting seeds: wheat, rye, alfalfa, fenugreek, red clover, radish

·         Seeds for soaking or seed milk: raw, untoasted, unsalted sesame, whole flax-seed, buckwheat groats and hulled sunflower

·         Nuts: almond, pecan, walnut, hazelnuts, brazil, etc.

·         Seeds for growing indoor greens: wheat, whole buckwheat, lentils, garlic and scallions (bulbs)

·         Fermented Dairy Products: plain and organic kefir, yogurt, cottage cheese

·         Raw Cheeses (cow, sheep, goat, such as Alta-Dena brand, 1-800-MILK-123)


Bioactive Foods:

·         Dried Fruits: raisins, currents, pineapple, apple, pear, etc.

·         Raw, Fresh Fruit: Purchase fruit that is locally grown or in season if possible (orange, apple, banana, persimmon, lemon, pineapple, blueberries, blackberries, strawberries, etc.)

·         Raw, Fresh Vegetables and other Fruits: avocado, carrots, bell pepper, tomato, cucumber, lettuce, cabbage, spinach, onion, garlic, ginger, etc.


Bioactive Foods:

·         Organic brown rice

·         Organic whole wheat berries, rye, spelt, millet, and other grains

·         Organic beans: kidney, pinto, chickpea, navy, etc.

·         Organic potato (white or sweet)

·         Vegetables for cooking: broccoli, squash, onion, carrot, kale, etc., etc.

·         Fresh uncooked peanuts (still in the shell)


Suggested Condiments:

·         Oils: Cold pressed, organic if possible such as olive, Udo’s Choice, Flax, etc.

·         Celtic Salt

·         Sandwich Spread: (Nasoya Nayonaise (organic), organic produced mustard.

·         Organic Jelly

·         Raw Honey or Pure Maple Syrup, grade B (organic)

·         Herbal Teas (non-caffeine)

·         Spices (non-irradiated, organic)


The Art of Sobriety

The Biogenic Nutrition Meal Plan


I.                     Sun-Feast (8-hour Appropriation Phase) Example: 6:00 am – 2:00 p.m.

Note: Choose only one selection from each of the following four lists. These are to be eaten ideally during the 8-hour appropriation phase.


1.)      Morning (Bioactive )

·          Fruit smoothie made with fresh fruit, banana, 2 tablespoons plain yogurt & honey

·          2 pieces of fresh fruit in season (approx. 8 ounces)

·          1 cup of fruit such as berries, cherries, figs, dates, mango, persimmon (approx. 8 ounces)

·          4 ounces plain yogurt with fruit, honey (approx. 8 ounces)


2.)       Mid-Morning (Biogenic )

·          20 soaked almonds (peel skins after soaking) with honey

·          ¼ cup soaked seeds (raw, unhulled sesame, whole flax, and hulled sunflower) with either peeled fresh fruit or dried fruit. Honey or maple syrup (optional)

·          1 tablespoon homemade peanut butter with maple syrup, or honey or sprouts

·          3 or 4 tablespoons of sprouted wheat, chopped raw vegetables, lemon juice, olive oil and seasoning to taste


3.)       Mid-Day Meal (Biostatic )

Note: Each day have a single cooked serving of one of the following listed below along with a raw vegetable salad or raw vegetables or sprouts or biogenic baby greens.

·          1 cup vegetable soup or broth and 2 slices of whole grain, naturally fermented (yeast-free) or sprouted bread

·          6-8 ounces of polenta with 1 ounce raw cheese or plain yogurt

·          1 cup cooked vegetables (baked or water sautéed) with 2 slices of whole grain, naturally fermented (yeast-free) or sprouted bread

·          1-1/2 or 2 vegetarian and cheese sandwiches on whole grain, naturally fermented (yeast-free) or sprouted bread

·          1 cup brown rice or other cooked grain, legume or cereal (oats, corn, millet, buckwheat, barley, etc.)

·          1 cup homemade vegetarian stew or vegetarian chili with 1 slice of whole grain, naturally fermented (yeast-free) or sprouted bread


4.)       Snack-time (Bioactive )

·          2 ounce cube of raw cheese

·          4 ounces of plain, organic cottage cheese

·          4-6 ounces of homemade, unpasteurized fermented vegetables (cabbage, carrot, garlic, pepper, cucumbers, squash, etc.)

·          4-6 ounces of raw fruit or vegetables (avocado, carrot, bell pepper, tomato, lettuce, onions, etc.)

·          ¼ cup trail mix (organic if possible; seeds, nuts, dried fruit, etc.)



II.                   Water-Feast (8-hour Assimilation Phase) Example: 2:00 p.m. – 10:00 p.m.

Liquids only: juicy fruits, fresh squeezed fruit juices, fresh vegetable juices, herb teas with honey, seed milk, and fruit smoothies.


III.                 Air-Feast (8-hour Elimination Phase) Example: 10:00 p.m. – 6:00 a.m.

No solid foods and no liquids other than pure water. It is suggested that you practice deep breathing exercises and sleep with a biogenic battery next to your bed. Also open the windows at night if possible.


Final Note: As with any new idea or information you will surely have lots of questions. Please feel free to contact us via e-mail at


    Kevin and Donna are certified teachers of Biogenic Living as taught by the International Biogenic Society in Nelson, B.C., Canada. They encourage us to return to living a simple, natural, creative life, absorbing all the sources of energy, harmony and knowledge in and around us. Natural Health and Biogenic Nutrition are only one aspect of the Biogenic lifestyle. Other subjects of related interest include Biogenic Living and Biogenic Meditation.


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