Your daily menu of health-building and vitalizing Airola Diet should look something like this:
Upon arising: Glass of pure water, plain, or with freshly squeezed citrus juice:1/2 lime, or 1/4 lemon, or 1/2 grapefruit, or one orange to a glass of water.
OR: Large cup of warm herb tea sweetened with honey. Choice of rose hips, peppermint, camomile, or any of your favorite herbs.
OR: Glass of freshly made fruit juice from any available fruits or berries in season: apple, pineapple, orange, cherry, pear, etc. The juice should be diluted with water, half and half. No canned or frozen juices – the juice must be freshly made on your own juicer just before drinking, or squeezed from the fruit. After this morning drink you should walk for one hour in the fresh air, combining your walk with deep-breathing exercises and all the calisthenics you can manage to squeeze in. If you have a garden, or if you live on the farm, you should get in a couple of hours of hard physical labor.
Upon returning from your long walk, or garden work, and after a cold shower to wash the perspiration away, you are now, but not before, ready for your breakfast.
Breakfast: Fresh fruits: apple, orange, banana, grapes, grapefruit, or any available berries and fruits in season. All fruits preferably organically grown in your own locality and environment. Cup of yogurt, kefir, or homemade soured milk, preferably goat’s milk. Handful of raw nuts, such as almonds, cashews, peanuts, or a couple of tablespoons of sunflower seeds, pumpkin seeds or sesame seeds. Nuts and seeds can be crushed or ground in your own seed grinder (sold in health food stores) and sprinkled over yogurt.
1/2 cup of homemade cottage cheese.
OR: Large bowl of fresh Fruit Salad a La Airola.
OR: Bowl of rolled oats, uncooked, with 4-6 soaked prunes, or 2-3 figs, and a handful of unsulfured raisins.
Glass of raw, unpasteurized milk, preferably goat’s milk, or yogurt.
OR: Bowl of sprouted wheat or other sprouted seeds with yogurt and/or available fresh fruits.
Midmorning snack: One apple, banana, or other fruit.
Lunch: Bowl of whole-grain cereal, such as millet cereal, buckwheat cereal or Kruska. Any other available whole-grain cereals can be used, such as oats, barley, rice, com, etc. Dry milk powder (non-instant kind) can be added to the water when cereals are cooked. Large glass of raw milk, preferably goat’s milk. One tablespoon of cold-pressed vegetable oil, and/or one tablespoon of honey can be used on cereal.
OR: Large bowl of fresh Fruit Salad a La Airola (if not eaten for breakfast).
OR: Bowl of freshly prepared vegetable, pea or bean soup, or any other cooked vegetable dish, such as potatoes, squash, beans and com tortillas, yams, etc. Kelp, sea salt, cold-pressed vegetable oil and fresh butter can be used for seasoning.
Glass of yogurt or other soured milk.
1-2 slices of whole-grain bread, preferably sourdough rye bread, 1 or 2 slices natural cheese, available at health food stores.
Never use processed cheeses.
Mid afternoon: Glass of fresh fruit or vegetable juice.
OR: Cup of your favorite herb tea, sweetened with honey.
OR: One apple, or other available fruit.
Dinner: Large bowl of fresh, green vegetable salad. Use any and all available vegetables, preferably those in season, including tomatoes, avocadoes and all available sprouts, such as alfalfa seed sprouts, mung bean sprouts, etc. Carrots, shredded red beets and onions should be staples with every salad. Garlic, if your social life permits. Salad should be attractively prepared and served with homemade dressing of lemon juice (or apple cider vinegar) and cold-pressed vegetable oil, seasoned with herbs, garlic powder, a little sea salt, cayenne pepper, etc. But all vegetables can be also placed attractively on the plate without mixing them into salad and eaten one at a time – this is, by far, the superior way of eating vegetables.
2 or 3 middle sized boiled or baked potatoes in jackets. Prepared cooked vegetable course, if desired: eggplant, artichoke, sweet potatoes, yams, squash or other vegetables. Use kelp powder or sea salt sparingly for seasoning, also any or all of the usual garden herbs. Fresh homemade cottage cheese or 1-2 slices of natural cheese.
Fresh butter or 1 tbsp. of cold-pressed vegetable oil (can be used on salad, soup or potatoes). Glass of yogurt or other soured milk.
OR: Any of the recommended lunch choices, if fresh vegetable salad is eaten at lunch.
Bedtime snack: Glass of fresh milk, or nut-milk, or seed-milk (made in electric liquefier from raw seeds or raw nuts and water and milk or without milk) with a tablespoon of honey. OR: Glass of yogurt with brewer’s yeast.
OR: Cup of your favorite herb tea with a slice of whole grain bread with butter and a slice of natural cheese.
OR: One apple.
*105/103/5*
GENERAL HEALTH