Books on the Word of Wisdom

Interestingly, this book was not expressly written for an LDS audience, though that must have been the main audience. It was published by the LDS Church and copyrighted by the Prophet, Joseph F. Smith. Frederick J. Pack was Professor of Geology at the University of Utah. The book is a well-written analysis of the harmfulness of tobacco. It draws heavily on the science of the day, but it also uses lots of narrative, quotes, and stories so it is quite engaging. Only the final chapter addresses the explicit connection with the Word of Wisdom. Br. Pack wrote frequently for Church magazines. In 1918, he wrote the article, “Should Latter-Day Saints Drink Coca-Cola?” for the Improvement Era that some mark as having a major influence in convincing many Mormons that caffeine is against the Word of Wisdom.

Foreword

Composition of Tobacco and Tobacco Smoke 1

Poisonous Factors of Tobacco 9

General Physiological Effects of Tobacco 23

The Smoker and the Smoked 33

Cigarettes Especially Objectionable 40

Are Men Immune? 49

Tobacco and Alcohol 57

Tobacco and Disease 65

Physical Activity 97

Tobacco and College Scholarship 111

Attitude of the Business World towards Tobacco 131

Social Aspects of the Tobacco Habit 148

The Cost of Tobacco 155

Tobacco Especially Harmful to Boys 171

Acquiring the Habit 180

Influence of Smoking Clergymen 191

Cigarettes, Ambition and Reliability 200

Tobacco and Scholarship in the Grades 211

Tobacco and Juvenile Delinquency 220

Combatting the Tobacco Evil 232

Women as Affected by the Tobacco Habit 255

Tobacco and Spirituality 268

Margins of Success and Failure 276

The Master Man 287

Tobacco and Our Soldiers 298

Attitude of the Church of Jesus Christ of Latter-day Saints toward the Use of Tobacco 311

Weston Oaks was a medical doctor. Medical Aspects of the Latter-Day Saints Word of Wisdom is the first book to specifically address the Word of Wisdom. It deals primarily with the harmfulness of tobacco, alcohol, coffee, and tea, but he also touches lightly on a few other topics, including the harmfulness of “eating too fast” and “eating too much meat.” (See Chapter V in the Table of Contents for more of the topics he addresses.) He draws heavily on scientific arguments, though of course many of these are now quite dated. Dr. Oaks authored a second book on the Word of Wisdom in 1958.

I. Introduction…………………………………………………………………………… 9-13

II. Alcohol and humanity ………………………………………………………….. 14-39

Alcohol as a body fuel ……………………………………………………. 19-21

Effect upon digestive mechanism ……………………………………  21-25

Effect of alcohol upon parenthood and the unborn ……………  25-27

Alcohol’s action upon the nervous system of man ……………..  27-36

Alcohol and long life ……………………………………………………..  36-37

In summary …………………………………………………………………..  37-38

Bibliography …………………………………………………………………  38-39

III. Tobacco and humanity ………………………………………………………..  40-83

Effect upon the mucus membranes ………………………………….. 45-47

Upon the lungs ……………………………………………………………..  47-48

Upon the digestive system ……………………………………………..  48-49

Effects upon the glands of internal secretion…………………….. 49-50

Upon the heart and blood vessels …………………………………….  50-55

Tobacco and human sight ……………………………………………….  56-59

Effect upon hearing ……………………………………………………………  60

Upon the nervous system ……………………………………………….. 60-66

Upon mental effort ………………………………………………………..  66-74

Effect upon women and young girls ………………………………..  74-78

Effect upon the non-user ………………………………………………..  78-81

Bibliography …………………………………………………………………  81-83

IV. The tea and coffee question ………………………………………………. 84-106

Effect upon the brain and mental activity …………………………  88-91

Effect upon the brain, outside of mental effort …………………. 91-93

Effect upon spinal cord and voluntary muscles …………………  93-94

Action upon the kidneys ………………………………………………..  94-95

Caffein’s effect upon digestion ……………………………………….  95-96

Effect upon the sensory organs, including eyes and ears …….  97-98

Effect upon the nursing mother ……………………………………..  98-102

Caffein’s action upon the heart and blood vessels ………….  102-103

Poisoning ………………………………………………………………….  103-105

Bibliography ……………………………………………………………..  105-106

V. Bits of health wisdom ……………………………………………………… 107-121

Play and recreation …………………………………………………….. 108-113

In the emotions ………………………………………………………….  113-114

Overeating ………………………………………………………………..  114-116

Eating too fast …………………………………………………………..  116-117

Eating too much meat …………………………………………………. 118-119

Heavy sugar consumption …………………………………………..  119-120

In conclusion ……………………………………………………………………  121

John A. Widtsoe was a member of the Quorum of the Twelve Apostles when he and his wife, Leah Widtsoe, wrote The Word of Wisdom: A Modern Interpretation. Elder Widtsoe was a respected academic and a scientist. Leah was a pioneering educator and innovator in home economics and founding head of the home economics department at BYU. They both had a passion for nutrition and the Word of Wisdom throughout their lives.

The Word of Wisdom is not only the first major book on the Word of Wisdom, it remains the classic on this topic—the most influential work on the Word of Wisdom ever written. The material in this book was considered important enough that it was used as the LDS Church Priesthood study course in 1938. A revised edition was later published in 1950. New printings of this classic work are still sold today in LDS bookstores as well as on-line.

While some of the science used in this book is clearly now outdated, it is interesting how many of the major points remain valid. It is clear that their study of D&C 89 gave the Widtsoes insights into the nutrition science that has allowed their work to stand the test of time.

Like most Americans, the Widtsoes were enamored with protein. Because of their understanding and faith in the Word of Wisdom, they were able to overcome their prejudice that meat is the only or best source of protein, but the science was certainly not as in favor of a fully plant-based diet as it is today so they stop short of advocating for a vegetarian, much less vegan, diet. The Widtsoes assumed that if we do not eat much meat, we need milk and eggs to get adequate protein. However, they admitted that science would change and yet would always vindicate the Word of Wisdom in the end. I’m confident if the Widtsoes were alive today, they would readily accept the science backing a fully whole food, plant-based diet.

Preface [p. 5]

1—The Word of Wisdom  [p. 11]

Introduction—Negative Health Factors— Positive Health Factors—Rewards.

2—Need of Health Information
 [p. 14]

Present Health Conditions—Poor Nutrition as a Cause—Health Among the Latter-day Saints—Why Not Better Latter-day Saint Health?—Cumulative Effects—Economics of Health.

3—”The Order and Will of God”  [p. 24]

Historical—A Law of the Church—A Principle with a Promise—Adapted to the Capacity of the Weak.

4—”Evils and Designs”  [p. 31]

A Word of Warning—The Progress of Fraud— Adulterations—False Advertising—Making Use of Fads—Refined Foods—Conspiring Men with Evils and Designs.

5—Alcohol  [p. 42]

Historical—Consumption of Alcohol—Is Alcohol a Food?—Temperate Use of Alcohol—Alcohol and the
Mental Facilities—Alcohol and Physical Fitness—Alcohol and Disease—Alcohol and Society—Alcohol as a Racial Poison—The Indictment Against Alcohol —An Official Verdict—What to Do?—Wine for the Sacrament—The Word of Wisdom Confirmed.

6—Tobacco  [p. 63]

Historical—Financial Cost—Effects on the Body— Effects on the Mind—Moral and Social Effects—Personal Opinions—Effects on Girls and Women—Tobacco and the Creative Gift—General Conclusions— Curing the Tobacco Habit—Proper Uses of Tobacco —A Word of Warning.

7—Hot Drinks [p. 85]

The Meaning of “Hot Drinks”—Historical—Economics of Hot Drinks—Composition of Coffee and Tea—Effects Upon the Body and Mind—Other Stimulating Beverages—Cocoa and Chocolate—Theophylline—Curing the Caffeine Habit—Avoid “Hot Drinks” —A Common Question.

8—Food Constituents [p. 103]

Positive Instructions—Scientific Confirmation—Necessity of Proof—Functions of Food—The Six Groups of Food Constituents.

9—”Out of the Ground” [p. 110]

“Dust Thou Art”—Composition of the Body—Effect of Soil Upon Plant Composition—Necessary Minerals in Food—Minerals and Body Functions—Minerals and Psychological Attitudes—Shortage of Minerals— Source of Minerals—Daily Supply of Minerals—The Minerals Most Lacking—The Teeth as an Index—Acid and Alkaline Foods.

10—”All Wholesome Herbs”  [p. 126]

Definition of “Herbs”—Composition of Vegetables and Fruits—The Provident Earth—Variety Necessary—Live and Learn—Cooking of Vegetables—Roughage in Vegetables—The Question of Fat—Vegetarianism —The Word of Wisdom Confirmed.

11—”In the Season Thereof” [p. 138]

The Lesson of History—Vitamins—Vitamin A— Vitamin B or Bi—Vitamin C—Vitamin D—Vitamin E—Vitamin G—Vitamin Content of Foods—Canning and Drying—Foods Without Vitamins—Foods Rich in Vitamins—Vitamin Shortage—Food for Infants— Diet for Invalids—A Prophet’s Inspiration.

12—Grains [p. 174]

Use of Grain—Composition of Grains—All Grains are Good Food—Breakfast Cereals—Starch and Sugar in the Diet—Sugar as Food—The Word of Wisdom Confirmed.

13—”Wheat for Man” [p. 184]

Wheat, Man’s Staff of Life—Structure of the Wheat Kernel—Why Wheat is Milled—The Value of White Bread—Hot Breads—The Value of Whole Wheat Bread—An Experiment with Whole Wheat—Diets of “Nature People.”

14—”Corn for the Ox” [p. 199]

Food for Animals—Varying Composition of Food Stuffs—Physiological Effects of Different Rations— Corn for the Ox—Conclusion—Application to Human Beings.

15—”Meat . . . . Sparingly” [p. 206]

Building Foods or “Proteins”—Animal Protein— Vegetable Protein—Meat as Food—How Much Protein is Necessary?—Economy in Meat Eating— Carnivorous Men and Beasts—A Comparison—In Times of Famine and Cold—The Word of Wisdom Confirmed.

16—Healthful Drinks [p. 219]

Definition—Water and Health—Vegetable Juices—
Fruit Juices—The Cocktail Habit—Grain Drinks-
Milk and Egg Drinks—Herb Infusions—Names for Health Drinks—Ciders and Root Beers—Soda Pops— Chemical Flavors and Colorings.

17—”Prudence and Thanksgiving” [p. 229]

Wisdom and Health—Prudence—Thanksgiving— Work—Rest—A Sound Religious Philosophy—The Future and Prudence.

18—Rewards
 [p. 235]

Kinds of Rewards — Vigor of Body — Protection Against Disease—Knowledge and Wisdom—Morality—Spiritual Gains—The Rewards Fail Not.

19—Conclusion [p. 246]

The Word of Wisdom Summarized—Supplementary Rules—Need of the Word of Wisdom—Effect on
Coming Generations—Benefits of the Word of Wisdom—Self Correction—Evidence of Inspiration—Finale.

Index [p. 251]

Dr. John R. Christopher was a prominent, highly skilled, and deeply respected master of herbal medicine. He is distinguished by being one of the earliest Latter-day Saints to promote something similar to a “whole food, plant-based diet.” His short treatise Just What Is the Word of Wisdom? is a gem. When Apostle John A. Widtsoe read this work, he called it “ahead of its time” and encouraged him to get copies out to as many people as he could.

In Just What Is the Word of Wisdom? Dr. Christopher discusses each verse in D&C 89, analyzing the meaning and offering his counsel. Though some of the scientific reasoning he uses is now outdated, the deep spiritual essence of his message is just as relevant today. Beyond providing support for the well-known prohibitions, he treats the counsel in D&C 89 on wholesome herbs (plants), meat, and grains as profound wisdom from the God of all Creation, worthy of our most serious consideration.

In his biography, his son wrote, “He was an early proponent of a low fat, high fiber diet. He discouraged the use of processed foods and encouraged people to instead eat the fresh fruits, vegetables, and grains harvested in their own backyards. He warned against the dangers of refined sugars and starches and encouraged people to avoid meat. And wherever he went, he prescribed plenty of steam distilled water and juices made from raw fruits and vegetables.”

Not a Commandment

Wisdom Needed Today

For Both Physical and Spiritual Bodies

Strong Drinks

Tobacco

Hot Drinks

Wholesome Herbs

Preparing Foods

In The Season Thereof

Meat

The Staff of Life

Promises by Living the Word of Wisdom

Leah Widtsoe’s passion for diet and nutrition is irrepressible! For her, the health of the family is directly related to “correct feeding,” which is based on science and the Word of Wisdom. This cookbook is a practical companion to the book she and her husband, Elder John A. Widtsoe wrote on the Word of Wisdom.

Widtsoe’s cookbook is no collection of recipes that merely “tickle the palate.” For her, food has a higher and more holy calling that that. It is to “feed every nerve, bone, and muscle cell in the entire body, until they shall cause their owner to exclaim every morning upon arising to do battle for the day, ‘Oh, what a joy to be alive!’”

Widtsoe tells the reader that her recipes use very few of the “devitalized” foods found in other cookbooks (white flour, white sugar, polished rice, etc.), since such foods are “devoid” of nutrition. Instead, her recipes use natural foods: (1) whole grain bread and cereals, (2) fresh fruits and vegetables “in the season thereof,” (3) meat “sparingly,” with milk, cheese, eggs, and vegetable protein “plentifully supplied.” For those who prefer processed foods and a heavy meat diet, she suggests, “Health is more important than taste, and when it is known that certain foods carry health insurance, one ought to have the gumption to learn to like them.”

Leah Widtsoe’s husband, Elder John A. Widtsoe, wrote the foreword to this book, which he states should be “read and understood by every family” since “the physical well-being of mankind is in the hands of the woman who prepares the world’s food.” Because with modern science “the dark pall of ignorance has been swept away” and we now know what foods best promote health, Elder Widtsoe claims that if a woman “does not comply with the modern knowledge of nutrition, she becomes an incipient menace to humanity.” He praises his wife as one who is “by temperament and training fitted for the production of such a volume” as this book. He concludes by noting, “It is high time that the nutritive value of even mother’s and grandmother’s dishes, however good they may be to the taste, be tested by the standards of modern knowledge. And it is equally high time for men to subject their appetites to the same standards of nutrition, and thus to cooperate with their wives in building healthy, and therefore, happy, families.”

No doubt the recipes in this book were more nutritional than those in other cookbooks of the day (and most cookbooks today!), but due to the extensive use of eggs and dairy products, along with some oils, shortening, and sugar, most of the recipes are decidedly not nutritious by today’s whole food, plant-based standards!

Frontispiece  ……………………………………………………………………………………. 1

Title Page ………………………………………………………………………………………… 3

Foreword ………………………………………………………………………………………..  5

References ………………………………………………………………………………………  9

Illustrations …………………………………………………………………………………….  11

Part I

Introduction …………………………………………………………………………………..  17

A guide for the homemaker — The avoidance of waste — Joy as well as responsibility—The need of beauty in the home.

CHAPTER

1. Some Dietetic Problems………………………………………………………………… 22

Physical well-being — Five factors of physical fitness — Changes in the modern diet — A nutritional guide — Health destroyers — Mental health based on physical health.

2. The Role of Vitamins in Nutrition…………………………………………………….. 38

An enlightening experiment — Vitamins in the daily diet — Danger of slight shortage — Vitamin A — Vitamin B complex — Vitamin C — Vitamin D — Vitamin E — Other vitamins — Vitamins and soils — Commercial vitamins.

3. Weight Control…………………………………………………………………………….. 61

To gain weight—To reduce — “It’s my glands.”

4. Food For the Family………………………………………………………………………. 66

The fuel value of food—The protein requirement—Vegetables in the diet —Whole grain vs. white flour — The “enriched” flour program — Food minerals—Liquids in the diet—Food combination — Acid-alkaline foods — Prevention of malnutrition — Desserts in the diet — Chocolate and cocoa in the diet—Candy and other “sweets.”

5. Food for Mothers and Food Habits of Children…………………………………… 96

Diet before birth— Infant feeding — Child feeding — Wrong eating habits — Parents to set example — Foods for children — Desserts for children.

6. Building Menus for Health……………………………………………………………. 112

The daily menu—The order of meals—The Sunday regime — Mid-meal “snacks” —Dinner time.

7. The Weekly Menu………………………………………………………………………. 119

Simple meals are best—Menus for the average family—Spring menus for one week—Summer menus for one week—Autumn menus for one week—Winter menus for one week.

8. About Recipes……………………………………………………………………………. 139

For natural foods—Use of condiments—Iodized salt—Herbs and spices—Some definitions—Kitchen equipment.

9. Bread and Cereals: The Staff of Life………………………………………………… 151

General rules—Whole wheat recipes—Toast—Quick breads—Wafers —Cereals.

    10. Soups, Fruit Cups, and Health Cocktails ……………………………………………171

Soups-meat—Fish soups and chowders—Vegetable soups—Garnishes and accompaniments—Fruit cups—Health cocktails.

11. Protein Foods — Meat, Poultry, Fish…………………………………………….. 200

Meat cookery—Glandular or “organ meats” —Poultry and game—Fish and other sea food—Meat stretchers—Stuffings for meat, fish, poultry—Meat accompaniments.

12. Protein — Eggs, Cheese, Nuts Legumes as Meat Substitutes …………….. 241

Egg cookery—Cheese as meat substitute—Nuts as meat substitute—Legumes as meat substitutes—Other meat substitutes.

13. Vegetable Cookery……………………………………………………………………. 269

Variety necessary—Cooking table—Special recipe—Soy beans, the miracle food.

14– Salads and Salad Dressings…………………………………………………………. 298

Salad preparation—Gelatin salads—Special holiday salads—Salad dressings.

15. Health Relishes and Sauces for Meat, Vegetables, Desserts………………. 328

Natural relishes–Health relishes—Meat garnishes—Sauces for meat, fish, and meat substitutes—Sauces for desserts.

16. Healthful Desserts…………………………………………………………………….. 349

Fruit for dessert—fresh, canned, dried—Natural sweets—Whole wheat cookies and wafers—Health cakes—Frostings and icings—Cake fillings—Shortcakes.

17. Healthful Desserts (continued)……………………………………………………. 380

Custards and puddings — Souffles — Steamed puddings — Pastry — Gelatin desserts — Ice cream and frozen desserts — Holiday desserts — Healthful sweets and candies—Economy desserts.

18. Healthful Drinks………………………………………………………………………………409

The best drinks—Warm drinks—Cold drinks or “Nature’s Wine”— Hot fruit drinks—Vegetable juices—Whey drinks—Egg drinks—Drinks for a crowd.

19. Left Overs……………………………………………………………………………………..426

Fats—Bread and cake—Sour milk and cream—Vegetables —Salads —Cooked left overs—Egg yolks and whites—Desserts from left overs.

20. Invalid or Convalescent Cookery………………………………………………………..447

Extra vitamins and minerals for recovery—Beef tea and proteins—Soft or bland diet.

21. School or Business Lunches……………………………………………………………….454

Sandwiches—Egg, cheese, nut, meat and fish, sweet—Menus for lunches—Drinks for lunches.

Part II

22. The Art of Entertaining ……………………………………………………………….. 469

Simplicity in entertaining—Duty of host, hostess, and guests—A word about party clothes.

23. Table Setting and Serving — For Home and Company Meals ……………… 474

Company meals—Table decoration—Placing of hosts and guests—Methods of serving—Receptions and “teas”—Some rules to re-member.

24. Party and Special Menus…………………………………………………………….. 486

Breakfasts—Special lunches—Plate or tray lunches—Company dinners—Formal dinners—Dinners that can wait—Simple refreshments — For “fireside” evenings—For “teas” and receptions—Holiday meals.

25. Church Affairs and Picnics…………………………………………………………… 511

Some suggestive menus—Picnics and outings—Garden menus—Boy Scout outings—Canyon outings—Quantities of food for fifty.

26. Family Diet Changes for Better Health…………………………………………… 524

The nation’s ill health—Five changes in the family diet—Objections to change—Ten rules for health.

Appendix

Table Showing Vitamin and Mineral Content of Foods…………………………… 544

Additional Recipes…………………………………………………………………………. 556

Index…………………………………………………………………………………………… 561

This is a revised edition of the original classic 1937 book. The two books are quite similar, but the authors have made changes throughout. Interestingly this edition encourages an even more plant-based diet than the original 1937 version. Note, for example, this small change:

1937: “In summer, when the consumption of meat should be curtailed, great care should be exercised to secure protein from other sources.”

The 1950 edition changes the word “curtailed” to “eliminated.”

The 1950 edition also includes this cautionary passage:

“Let is be well understood that the Word of Wisdom is not a Vegetarian document. If one wishes to live without meat or animal food, one must do it on one’s own volition and with great intelligence and understanding if health is to be maintained. If one uses meat it must be used sparingly and in winter or famine only, as stated in this wise law of health. They who wish to be well and gain the promised rewards stated in the Word of Wisdom, must obey all of the law, not just part of it as suits their whim or their appetite, or their notion of its meaning.” (p. 245)

Preface

1—The Word of Wisdom

2—Need of Health Information

3—”The Order and Will of God”

4—”Evils and Designs”

5—Alcohol

6—Tobacco

7—Hot Drinks

8—Food Constituents

9—”Out of the Ground”

10—”All Wholesome Herbs”

11—”In the Season Thereof”

12—Grains

13—”Wheat for Man”

14—”Corn for the Ox”

15—”Meat . . . . Sparingly”

16—Healthful Drinks

17—”Prudence and Thanksgiving”

18—Rewards

19—Conclusion

Appendix

Index

This book by Ora Stewart is small in size and in pages (110 total). While the science is quite dated, it is easy and fun to read, full of feisty language. Here is a typical passage, “We can allow the Eskimo to be happy with his lot; but I hope we can train ourselves to be as happy with our little, where meat is concerned, to use it sparingly.”

Stewart goes through each verse and phrase in D&C 89, commenting along the way with interesting observations and folk reasoning. She counters many of the arguments against Word of Wisdom principles that were typical in her day (and ours!), trying to talk sense into the reader, who she imagines to be way to complacent about the Word of Wisdom!

Stewart’s nutritional advice is in line with what the Widtsoes advocated: fresh fruit and vegetables “in the season thereof,” meat in times of winter and cold, and whole (unrefined) grain, including (or course) wheat. Like the Widtsoes, she also advocates for consuming diary and eggs. I like that she is a fan of the animals and showing respect for them.

Stewart is a big fan of Adelle Davis and other now outdated science, but she obviously had a great love for the Word of Wisdom and intense desire to help her fellow saints wake up to its importance.

Note: This book does not have chapters.

This is the second book on the Word of Wisdom by Dr. Weston Oaks. The first was written in 1929, so the science in this one is definitely more solid. Like the first one, it mostly focuses mainly on the Word of Wisdom restrictions, with lengthy chapters on alcohol, tobacco, coffee, and tea, but the first section of this book includes several chapters on “features of the Word of Wisdom not yet generally understood.”

In chapter 2, “The Flesh of Beasts and Fowls,” Oaks quotes both verses 12 & 13 of D&C 89 and states: “eat meat sparingly, we need proteins, vegetarian diet is inadequate, but good health is possible without a lot of animal foods and are actually healthier and freer from disease.” He recounts some disadvantages of heavy meat consumption and also states, “milk has all the advantages but none of the disadvantages of meat.”

He ends the book with an interesting chapter on “food quackeries and fads.”

PART ONE:

Introduction–The Word of Wisdom and Today ………….. 13

PART TWO:

Features of the Word of Wisdom Not Yet

Generally Understood ……………………………………….…. 17

Chapter I “In the Season Thereof” …………………..…………….19

Chapter II Flesh of Beasts and Fowls ………………..……………26

Chapter III Wheat for Man ………………………………….……….. 31

Chapter IV Some Fruits of Observance ……………………….…. 39

Chapter V  “And Shall Run and Not Be Weary and

Shall Walk and Not Faint” …………………………………….. 44

Chapter VI “The Destroying Angel Shall Pass Them By”……48

PART THREE:

The Tea and Coffee Question ………………………………….……… 59

Chapter I Importance of Caffeine’s Effects Upon the

Nervous System of Man …………………………………….……..61

Chapter II Action Upon Kidneys and Other

Secreting Organs ……………………………………………………..74

Chapter III Caffeine as an Effector Upon Heart and

Vessels and as an Agent-of Intoxication …………………..…80

PART FOUR:

Alcohol and Humanity …………………………………………..……… 89

Chapter I General Considerations ……………………….……………91

Chapter II Effects Upon the Digestive Organs ……………….…..98

Chapter III Effects of Alcohol Upon Parenthood and

the Unborn ………………………………………………………………105

Chapter IV Alcohol’s Action Upon the

Nervous System of Man ……………………………………………111

Chapter V Alcohol and Living ………………………………….……….122

Chapter VI Alcohol and Traffic Accidents ………………………… 134

Chapter VII Thumbnail Summary and Notes On Cure ………..147

PART FIVE:

Tobacco and Humanity ………………………………………..………….157

Chapter I History ………………………………………………………..…..159

Chapter II General Considerations ………………………………….. 163

Chapter III Effects of Tobacco Upon Mucous Membranes,

Lungs and Digestive System ………………………………………. 170

Chapter IV Effects of Tobacco Upon Glands of

Internal Secretion ……………………………………………….……..187

Chapter V Tobacco Versus Nervous System, Vision,

Hearing and Mental Effort …………………………………….…….198

Chapter VI Results Upon the Heart and Blood Vessels ……….. 212

Chapter VII Longevity with Tobacco, and the Drug’s

Effect Upon the Non-User ……………………………………….….228

Chapter VIII Tobacco and Occurrence of Cancer …………..…….236

Chapter IX What Remedy and How? ………………………………… 251

APPENDIX: Food Quackeries and Fads …………………………………….53

Written by a professor of health sciences at BYU, it is not surprising that this takes a very USDA approach to nutrition. Geddes touts this book as being highly scientific, but from my analysis, it seems to be a step back from the quality of the nutritional advice in the Widtsoes’s book, and of course, now it is almost completely out of date. It primarily focuses on the four prohibitions of the Word of Wisdom, and also includes a chapter on “cola beverages.”

According to Geddes, meat should be eaten sparingly. He claims, “The two main reasons for eating meat sparingly may be summarized. First, meat is costly. Since only 60-70 grams of protein are needed daily to supply the body with amino acids, any excess is carried to the liver, deaminized, converted to fat, and stored on the body. Second, meat contains a high percentage of saturated fats which, if eaten in excess, is detrimental to the health of those who may develop heart disease” (p. 137). Nevertheless, he adds, “Those living in the underdeveloped countries (especially India where very little meat is eaten) suffer diseases from inadequate protein intake more frequently than from vitamin-mineral deficiencies” (p. 137).

In his analysis of protein, Geddes emphasizes the need for a “complete protein” and claims, “The vegetarian must consume EACH day 13 pounds of fruits and vegetables (24,000 calories)” to obtain the daily amount of protein needed. He concludes it is impossible to be a “vegetarian” because we digest our own stomach lining. I find these statements humorous.

In Chapter 9 on “Nutrition and Health,” Geddes discusses: food faddism, worship of vitamins, and extremists in the Church.

Here are some of the fallacies he covers in this chapter:

1. Most disease is due to improper diet
2. Soil depletion causes malnutrition
3. Chemical fertilizers poison the land and the crops grown on it.
4. Wonder power of wonder foods.
5. Aluminum cooking utensils are harmful to foods.
6. Processing and cooking removes values in food.

He discusses vitamins on page 144 and minerals on page 147.

Geddes states, “Other than cow’s milk, wheat is probably the most perfect food.” (p. 138). He insists that enriched flour as good or better than stone-ground flour, but graciously concedes that, “You can eat whole wheat bread and not be a food faddist.”

In keeping with the time, he advocates for a lower-fat diet, stating, “Although only two level tablespoons of the essential fats are needed daily, the average American diet contains such an excess that over 40 per cent of our daily food calorie come from fats” (p. 140). He also cites the figure of 28% for the number of middle-aged Americans who are obese (p. 141).

1   Historical Background of the Word of Wisdom …………………………………….  1

2   The Word of Wisdom ……………………………………………………………………  12

3   Tobacco—A Human Predicament ……………………………………………………  14

4   Effects of Smoking on the Human Body ……………………………………………  23

5   Cigarette Advertising ……………………………………………………………………  53

6   Alcohol and Health ……………………………………………………………………….  70

7   Tea, Coffee, and Hot Drinks ………………………………………………………….. 102

8   Cola Beverages ………………………………………………………………………….. 112

9    Nutrition and Health …………………………………………………………………… 119

10   Principles of the Word of Wisdom………………………………………………… 149

Appendixes

Tobacco and Cancer of the Lung ……………………………………………………….. 155

Alton Ochsner, MD

Smoking and Cancer of the Lung ……………………………………………………….. 173

Robert J. Beveridge, MD

Here is the abstract from this book:

“The Word of Wisdom anticipates conspiracies directed to pervert the eating habits of people to the detriment of their health. This study shows that such conspiracies do indeed exist, and that the food habits of most people are greatly influenced by them.

“It was found that there are vast, relentless conspiracies to induce people to accept the use of beverage alcohol, tobacco, tea and coffee as a way of life; to induce them to adopt manufactured foods to the exclusion of God-ordained foods, to adopt meat as the staff of life, supported chiefly by concentrated carbohydrate; to lead people to believe that the panacea for all their ills is to be found in appropriations of huge sums of money for therapeutic facilities, and regular visits to the doctor, and in numerical drugs. The motives behind these conspiracies are financial advantage for their perpetrators.

“Since experts to whom people look for guidance – authorities in the fields of health, nutrition, medicine, etc. – have become involved in these conspiracies, the necessity of God’s intervention to point out the right way to help becomes at once apparent.”

In the section on meat, Hansen claims that a vegetarian diet is against the Word of Wisdom (p. 92), but also asserts that the Word of Wisdom warns that meat is to be used sparingly and ideally only in times of winter, or a cold, or in times of famine, or excess of hunger (p. 93). He further believes there is a “propaganda campaign” that has caused meat to displace the God-ordained staff of life, wheat (p. 93) and states this this “appears to be sheer gluttony” (p. 96)

He includes in his analysis problems with meat consumption and heart disease, including factors related to heart disease [Framingham study]: 1 increased cholesterol, 2-blood pressure, 3 antismoking, 4 lowered vital capacity, 5 heart function noted by electrocardiogram, 6 overweight.

He critiques a 40-40-20 fat, carb, protein ratio, which he finds irreconcilable with the ratio contrived by God where grain is to be the staff of life. He believes the amount of fat used is far too high and so is the amount of protein (pp. 97-98). He concludes, “The preceding indicates that the main trouble with the American diet is simply far too much protein (meat) and fat, with far too little quality carbohydrate” (p. 99).

He claims, “The astounding success of the meat propaganda campaign is seen in the almost universal acceptance by reputable health authorities in this country that animal proteins are superior to plant proteins and should be eating liberally every day.” To Hansen, this is evidence of the “evils and designs that do and will exist in the hearts of conspiring men in the last days.” He concludes:

“The list of dichotomies could be greatly extended. But the point to be made here is that the ways to health pointed out by the Word of Wisdom and that advocated by modern medical science are, and emphasis, so diametrically opposed that an explanation is in order. Either the Word of Wisdom is wrong, or the whole structure of health teaching propagated in our society is wrong. It is maintained here that a close examination of modern health tenants that are contrary to the Word of Wisdom still reveal that these are founded neither on scientific research nor reason, but upon propaganda designated to promote the interests of the liquor and tobacco and food processing and drug industries and the fortunes of medical practitioners. The familiar old conspiracy to debauch people for profit is as prevalent in the nation’s health apparatus as in other areas of modern society. This was anticipated in the Word of Wisdom, in consequence of which the true way to health was pointed out” (p. 119)

Preface…………………………………………………………………………….ii

I. Introduction…………………………………………………………………..1

II. A Conspiracy to Overthrow the Eighteenth Amendment

and Increase Liquor Consumption……………………………………4

III. A Conspiracy to Entice People into Becoming Tobacco

Addicts………………………………………………………………………….43

IV. A Conspiracy to Increase the Consumption of Tea and

Coffee……………………………………………………………………………53

V. A Conspiracy to Defraud the Public with Poisoned,

Devitalized Food……………………………………………………………57

VI. A Conspiracy to Supplant the Staff of Life with a

Grossly Inferior Product………………………………………………..75

VII. A Conspiracy to Supplant the Staff of Life with Meat………92

VIII. A Conspiracy to Exploit People Through the Sale and

Administration of Drugs………………………………………………..105

Bibliography……………………………………………………………………120

Paul Peterson’s 1972 BYU Master’s thesis is the first (and in many ways still the best) comprehensive historical analysis on the Word of Wisdom. I find this history fascinating. As Mormons, abstaining from alcohol, tobacco, coffee, and tea is so integral to our identity that we can’t imagine it has ever been otherwise, but as Peterson chronicles, it took the Church nearly 100 years to get to the place we are now.

Peterson’s work virtually ignores all of the dietary counsel in the Word of Wisdom, even though this counsel consists of 8 of the 21 verses! In this book, Peterson specifically states he will address only the prohibitions in the Word of Wisdom. In one of the few references he makes to those who would “broaden” the meaning of Word of Wisdom, he links such people with “extremists” and “food faddists” who are “out of line with Church policy” (p. 100). It seems clear he had little interest in the dietary aspects of this revelation. Interestingly, that attitude changed at some point in his life, and he eventually came to appreciate the rest of the counsel in the Word of Wisdom and became vegetarian!

I. Introduction…………………………………………………………….. 1

II. The Origins Of The Word Of Wisdom……………………….. 6

The Early Nineteenth Century Temperance

Movement……………………………………………………… 6

The Health Reform Movement……………………………… 14

Variant Explanations Of The Origin Of The

Word Of Wisdom……………………………………………17

III. A Time Of Trial And Moderation The First

Decade Of The Word Of Wisdom…………………..……….22

The Move To Nauvoo…………………………………………… 31

Joseph Smith’s Personal Approach……………………….. 36

IV. Not By Commandment Or Constraint……………………… 42

V. A Period Of Economic Adjustment………………………….. 54

VI. An Era Of Repentance And Reform:

The Word Of Wisdom In The Eighties And Nineties ……69

VII. The Word Of Wisdom And The Adoption Of Prohibition.….82

VIII. The Word Of Wisdom: A Standard Of Church Orthodoxy….90

IX. Summary And Conclusions…………………………………………… 104

Bibliography………………………………………………………………………. 109

Doxey focuses mainly on the prohibitions of the Word of Wisdom and the spiritual blessings. He reserves just one chapter to discuss the “Positive Aspects of the Word of Wisdom” (p. 82). Here are some highlights from that section:

He shares the prophet Daniel’s story, but does not mention the vegetarian diet Daniel and his friends ate that gave them comparatively better health (p. 83).

“Food is to be used with ’judgment, not to excess.’ The American people have often been accused to eating too much” (p. 84).

“In season thereof,” make sense for vitamins, but this doesn’t exclude canning food.

The Word of Wisdom does not prohibit white bread, white flour, cocoa, chocolate, and white sugar (p. 89) nor does food processing destroy nutrients.

He claims meat is good for man (p. 90) and quotes the Widtsoes, “The Word of Wisdom does not contain a prohibition against meat eating, but urges its sparing use. Unfortunately, this advice is not generally observed, and man’s health suffers in consequence. Many people eat too much meat; a few do not eat enough.” (The Word of Wisdom, p. 260).

He states that a small amount of animal protein is necessary to supplement vegetable protein and amino acids essential for tissue building.

Preface …………………………………………………………………………………………. ix

(1) A Distinctive Commandment………………………………………….. 1

(2) History of the Word of Wisdom………………………………………. 9

(3) The Order and Will of the Lord……………………………………… 15

(4) Conspiring Men in the Last Days…………………………………… 22

(5) Wine or Strong Drink Is Not Good…………………………………. 35

(6) Tobacco… Is Not Good for Man……………………………………… 47

(7) Tobacco and Man: Three Powerful Messages………………………………………… 60

(8) Hot Drinks Are Not for the Body or Belly………………………………………….. 73

(9) Positive Aspects of the Word of Wisdom…………………………… 82

(10) Temporal Blessings of Living the Word of Wisdom………………….. 108

(11) Spiritual Blessings by Obedience………………………………………………… 116

(12) A Summary of the Word of Wisdom Today…………………………………….. 126

Bibliography………………………………………………………………………………… 136

Index………………………………………………………………………………………….. 139

Hughes describes her book as “a compilation of scriptures on the laws of health from the Bible, the Book of Mormon, and the Doctrine and Covenants, with comments by Joseph Smith and Brigham Young” (p. 3). The bulk of the book is straight quotes. She prefaces the quotes with some commentary and summarizes the main points in her own words. Her intent was to include “complete scriptural references on all the laws of health” (p. 17).

She points out the strictness of God’s dietary laws and points to scripture that state we are to use meat only to save our lives.

 

PART 1                  17           IS THIS BOOK REALLY NECESSARY?

PART 2                  19           THE OLD TESTAMENT: WHAT THE LORD TOLD HIS ANCIENT PEOPLE ABOUT HEALTH

Adam and Eve — Noah — Moses — Other Old Testament References about Health

PART 3                  31           NEW TESTAMENT SCRIPTURES ABOUT HEALTH

PART 4                  37           THREE BOOK OF MORMON QUOTES Alma and Nephi

PART 5                  39           THE DOCTRINE AND COVENANTS: WHAT THE LORD HAS REVEALED TO US TODAY

A Perfect Formula—Rest—(Or Should We Watch the Late, Late Show?)—Our Stewardship Over the Earth—The Word of Wisdom

PART 6                  45           WHAT DID THE PROPHETS JOSEPH SMITH AND BRIGHAM YOUNG SAY ABOUT HEALTH?

Joseph Smith—Brigham Young—Diet—Water and Other Beverages—Appetite—Rest and Fresh Air—The Word of Wisdom—Doctors and Faith

61       NOTES OF INTEREST

65       INDEX

This book by Charriere is a little gem. She is into whole foods, herbs, and sprouts and also shares a lot of non-nutritional advice. I like her chapter on meat, though she includes dairy and eggs as healthy foods.

Frontispiece……………………………………………………………………………………………….. 3

Introduction………………………………………………………………………………………………. 6

Ch. 1 Quest for Health………………………………………………………………………………. 9

Chart: The Word of Wisdom—with marginal notations………………………………… 11

Ch. 2 How Do We Practice the Principle……………………………………………………. 13

Chart: Six More Days to the Word of Wisdom…………………………………………….. 15

Ch. 3 Awakening to Day Six……………………………………………………………………… 19

Ch. 4 How Far to Eden?……………………………………………………………………………. 22

Illustration: Barriers to Good Health…………………………………………………………… 24

Ch. 5 Evils of Conspiring Men…………………………………………………………………… 25

Ch. 6 All Wholesome Herbs………………………………………………………………………. 33

Ch. 7 In the Season Thereof………………………………………………………………………. 39

Ch. 8 With Prudence and Thanksgiving ……………………………………………………… 43

Ch. 9 And It Is Pleasing to Me…………………………………………………………………… 47

Ch. 10 The Staff of Life……………………………………………………………………………. 55

Ch. 11 Remember—Walking in Obedience…………………………………………………. 59

Ch. 12 Health to the Navel, Marrow to the Bone…………………………………………. 63

Ch. 13 Treasures of Knowledge…………………………………………………………………. 67

Ch. 14 Run and Not Be Weary………………………………………………………………….. 69

Ch. 15 The Destroying Angel…………………………………………………………………….. 71

Ch. 16 Is the Destroying Angel Iatrogenic Disease?……………………………………… 75

Ch. 17 Could the Destroying Angel Be Environmental Disease? …………………… 79

Ch. 18 The Key to Health and Longevity……………………………………………………. 83

Ch. 19 Repentance and the Word of Wisdom……………………………………………… 91

PART II

Ch. 1 Sprouts and Indoor Gardening………………………………………………………….. 97

Ch. 2 Salad Herbs…………………………………………………………………………………… 101

Ch. 3 There Are Also Unwholesome Herbs……………………………………………….. 103

Ch. 4 Herb Medicine ……………………………………………………………………………… 109

Ch. 5 The Blessings of a Famine………………………………………………………………. 119

Ch. 6 What About Food Supplements? …………………………………………………….. 125

Ch. 7 What About Special Occasions? ……………………………………………………… 129

Ch. 8 Favorite Menus and Recipes …………………………………………………………… 137

Ch. 9 Fun Things to Do for Health……………………………………………………………. 147

Ch. 10 How to Have a Happy, Healthy Day………………………………………………. 149

Ch. 11 Food from the Table of the Lord……………………………………………………. 151

Ch. 12 Recommended Reading………………………………………………………………… 153

Footnotes to Part I………………………………………………………………………………….. 157

Footnotes to Part II………………………………………………………………………………… 162

Appendix ……………………………………………………………………………………………… 163

Although the science is now outdated, this book was quite good for its time period. Fairbanks recommends meat only when needed, but he always recommends eggs and dairy. Not surprisingly, he can only promise a 25% reduction in heart disease.

I especially like the way he encourages people to heed the Word of Wisdom and its precious promises. He says, “the letter killeth, but the spirit giveth life,” and “He that doeth not anything until he is commanded” (p. 2).

Preface……………………………………………………………………………………… ix

1 A Law Anyone Can Live…………………………………………………………………….. 1

I Eating Intelligently

2 Something Is Very Wrong………………………………………………………………… 13

3 The Grain, the Whole Grain, and Nothing but the Grain………………………… 18

4 Over-Meating……………………………………………………………………………….. 26

5 What Sugar Does to You Isn’t So Sweet………………………………………………. 39

6 Fat People Are Starving in America……………………………………………………. 48

7 What You Don’t Eat Can Make You Sick………………………………………………. 56

II Exercising Intelligently

8 Who Has Time to Exercise?………………………………………………………………. 63

9 The Saw That Sharpens Itself the More You Cut…………………………………… 68

10 It Isn’t All in Your Head…………………………………………………………………… 77

11 Good Sense on the Playing Field……………………………………………………… 82

III Getting It Together

12 You Won’t Find Health at the Doctor’s Office……………………………………… 89

Appendix………………………………………………………………………………… 101

Index……………………………………………………………………………………… 105

Coming!

Earl F. Updike’s book is a landmark in the history of Word of Wisdom books as it is the first to clearly link the burgeoning whole food, plant-based research with the Word of Wisdom. Updike’s lifetime of research and study is evident in the extensive footnotes and scientific citations in his book. In the introduction he notes:

“Since 1979 there has been an avalanche of information on the direct relationship between the types of food we eat and degenerative diseases from which we suffer and die. These conditions include coronary heart disease, cancer, diabetes, stroke, high blood pressure, kidney disease, and many other modern-day scourges. Over the past twelve years it has become increasingly clear that the consumption of animal products (chicken, fish, red meat, dairy products, and eggs) causes disease, while the eating of plant foods creates health, strength, and well-being. This corresponds exactly with the revealed diet of the Lord” (pp. xiii–xiv).

The Word of Wisdom diet Earl advocates is based on the “new four food groups” introduced by the Physicians Committee for Responsible Medicine: whole grains, vegetables, legumes, and fruit (p. vii). It is a diet low in cholesterol, fats, salt, sugar, super-refined food, food additives, added vegetable fats, concentrated chemical poisons, and drugs from animal products. It is rich in the nutrients most vital to good health: vitamins, minerals, fiber, and a myriad other nutrients.

The term “whole food, plant-based” (WFPB) had not been coined by 1991, so Earl does not use this phrase. Instead he shows how this dietary approach matches the wisdom we have in D&C 89 and refers to this simply as “The Mormon Diet—A Word of Wisdom.”

What immediately strikes me as I review Updike’s book is his passionate enthusiasm for what the research on a WFPB diet reveals about the power of the Word of Wisdom. The evidence Updike cites demonstrates that if we followed this diet, “very few of us would suffer from major diseases such as atherosclerosis, heart disease, high blood pressure, stroke, diabetes, diet-related cancers, osteoporosis, urinary disease, arthritis, or obesity. Few of us would be bothered by minor, yet painful, diseases such as diverticulitis, hiatus hernia, appendicitis, gallstones, hemorrhoids, kidney stones, varicose veins, and constipation.” (p. 13)

Here are just a few side benefits Earl documents in his book:

• “Within two days of the time you stop eating animal foods and fat, your body begins to heal itself” (p. 22).
• “You can, with few exceptions, eat all you can hold of the plant foods, three meals per day, and in-between meals too, over a total lifetime and never be overweight” (p. 33).
• “The . . . diet is easy to follow. You never have to count calories” (p. 33). The food can be easy to prepare, and cleanup time is dramatically reduced (p. 87).
• Eating this way can enable us to feed much more of the world’s population and help end starvation (p. 76).
• Eating this can also help preserve soil erosion, reduce deforestation, save water, and cut down on pollution (pp. 76–78).

Here are some of the key differences between earlier approaches to the Word of Wisdom and the approach Updike documents in his book:

• Total focus on “wholesome” plant foods and elimination of processed foods
• Restricting high fat foods, including what many believe to be “healthy” fats
• Elimination of meat, except in times of need
• Recognition of the health hazards of both dairy and eggs
• Grains and other starches as the staple of the diet

Updike also co-wrote a cookbook on the Word of Wisdom diet featured o this page.

Updike was a passionate advocate for the “Mormon diet,” sharing it with as many people as he could. One of his “converts,” Kenneth E. Johnson, M.D., was his best friend. Johnson published his own book on the Word of Wisdom two years later.

FOREWORD…………………………………………………………………………………………… xi

INTRODUCTION………………………………………………………………………………….. xiii

CHAPTER ONE: What Happened to Us During the First Half of the Century… 1

CHAPTER TWO: The Word of Wisdom Diet Program………………………………….. 7

CHAPTER THREE: Cholesterol Kills………………………………………………………… 21

CHAPTER FOUR: Fats—The Dreaded Enemy…………………………………………… 31

CHAPTER FIVE: Milk and Dairy Products—Hardly the Innocents ……………… 38

CHAPTER SIX: High Blood Pressure—An Epidemic in America…………………. 46

CHAPTER SEVEN: Diabetes and Diet……………………………………………………… 52

CHAPTER EIGHT: Cancer Prevention—the Best Cure……………………………….. 60

CHAPTER NINE: Are We Our Brother’s Keeper?………………………………………. 75

CHAPTER TEN: Change: Making It All Work with Diet and Exercise………….. 83

CHAPTER ELEVEN: Two Weeks of Easy Menus………………………………………. 94

CHAPTER TWELVE: Shopping Hints and Suggestions…………………………….. 100

CHAPTER THIRTEEN: Menus and Recipes for People Who Like to Cook…. 112

CHAPTER FOURTEEN: Recipes for the Best Possible Health…………………… 128

CHAPTER FIFTEEN: Eating Out: Vacations, Travel, Friends ……………………. 183

CHAPTER SIXTEEN: Wise Consumers Know Their Numbers ………………….. 189

APPENDIX ONE: Hundreds of Common Foods—%of Fat—Protein—Carbohydrate and Cholesterol Milligram Content…………………………………………………………………………………………………. 193

APPENDIX TWO: Major Fast Foods—Fat % and grams, Cholesterol—Sodium—Calorie Content          204

REFERENCES—Scientific Medical Literature

Protein…………………………………………………………………………………………… 208

Carbohydrate…………………………………………………………………………………. 211

Heart Disease…………………………………………………………………………………. 213

Atherosclerosis……………………………………………………………………………….. 219

Cholesterol…………………………………………………………………………………….. 223

Fat………………………………………………………………………………………………… 225

High Blood Pressure……………………………………………………………………….. 228

Salt……………………………………………………………………………………………….. 231

Diabetes………………………………………………………………………………………… 232

Cancer…………………………………………………………………………………………… 236

REFERENCES—General……………………………………………………………………….. 241

GENERAL INDEX……………………………………………………………………………….. 245

RECIPE INDEX……………………………………………………………………………………. 253

ABOUT THE AUTHOR………………………………………………………………………… 255

This is a companion book to Updike’s book, The Mormon Diet: 14 Days to New Vigor and Health. It is primarily whole food and plant-based, but it does include some low-fat dairy and egg whites.

Coming!

This is the second LDS book to connect the Word of Wisdom to the emerging science on a “whole food, plant-based” diet, though Dr. Johnson does not use this name (it had not been coined yet). Johnson promotes a diet based on whole foods and though he allows for some low-fat animal foods, he also defends the wholesomeness of a totally plant-based diet. He writes:

“We know now that the food plan for optimum health and the prevention of premature death should derive about 10 percent of its calories from fat, about 10 percent from protein and 80 percent from complex carbohydrates. These calories are best supplied by grains, rice, potatoes, legumes, fruits and vegetables. Few or no calories should come from flesh (products of meat, eggs and milk).” (p. 104)

Dr. Johnson’s confidence is bolstered not just by science but by numerous other doctors who by then had had many years of experience assisting thousands of patients in overcoming serious chronic illness by switching to a plant-centered diet. Dr. Johnson writes:

“Scattered among the numerous diets that consistently fail are several medically-sound diets that follow the tenets of the Word of Wisdom. These are plant-centered, with emphasis on complex carbohydrates, limits on protein, and severe limits on fat. “(p. 95)

Although Johnson’s diet is clearly a plant-based, though he does not call it vegetarian. He states: “. . . a diet based solely on vegetables is not really a proper diet. D&C 89:14 makes that clear when it states that ‘grain is the staff of life for man.’ We need a grain-centered diet based on cooked cereals, rice, pastas, potatoes, and bread, supplemented by cooked and raw fruits and vegetables. This diet is the Word of Wisdom food plan.” (p. 35)

Johnson’s book is heavy on science but also includes four interesting chapters which detail the history of medicine, religion, and Mormonism since 1833. After analyzing the health benefits of Word of Wisdom diet for a variety of diseases, he compares other healthy diets and gives a few words of practical advice.

I love the article by Dr. Ray G. Cowley that Dr. Johnson includes in full in an appendix. He also includes other recommend reading.

While the science backing a whole food, plant-based diet has definitely progressed since the publication of this book, it has mostly confirmed, rather than disproved, the main assertions made in this excellent book.

Acknowledgements…………………………………………………………………….. ix

Foreword…………………………………………………………………………………….. xi

Introduction

The Word of Wisdom Food Plan: A Disease Prevention Diet ……. xiii

Chapter One – Medicine and Religion in 1833………………………………. 1

Domestic Medicine…………………………………………………………………… 3

Botanic Medicine……………………………………………………………………… 4

Heroic (Mainstream) Medicine…………………………………………………. 5

Chapter Two – Medicine and Mormonism (1833-1900)…………………. 9

Chapter Three – Medicine and Mormonism (1900-1950)……………… 17

The Flexner Report/Bulletin Number Four……………………………. 21

The Denmark Story…………………………………………………………………. 23

Chapter Four – Medicine and Mormonism (1950 to Present)………. 29

Chapter Five – Food as Fuel for the Body: A Primer of Nutrition.. 35

Fuel For the Body…………………………………………………………………… 37

Fats…………………………………………………………………………………………. 38

Carbohydrates………………………………………………………………………… 40

Proteins………………………………………………………………………………….. 41

Cholesterol……………………………………………………………………………… 42

Fiber……………………………………………………………………………………….. 43

Vitamins and Minerals…………………………………………………………… 44

The Exception: Vitamin B12 …………………………………………………… 45

Salt …………………………………………………………………………………………. 46

Iodine …………………………………………………………………………………….. 46

Iron ………………………………………………………………………………………… 47

Chapter Six – Cancer…………………………………………………………………… 49

Lung Cancer ………………………………………………………………………….. 50

Breast Cancer …………………………………………………………………………. 51

Prostate Cancer………………………………………………………………………. 53

Cancer of Colon-Rectum Early ………………………………………………. 54

Cancer Detection…………………………………………………………………….. 56

Chapter Seven – Obesity…………………………………………………………….. 57

Chapter Eight – Heart Disease ……………………………………………………. 61

Diabetes………………………………………………………………………………….. 63

Hypertension …………………………………………………………………………. 63

Lifestyle Changes…………………………………………………………………… 63

Tests of the Human Heart………………………………………………………. 65

Ultrasound Tests…………………………………………………………………….. 65

1. Angiography………………………………………………………………………. 65
2. Thallium Stress Test……………………………………………………………. 66
3. Positron Emissions Tomography………………………………………… 66

Chapter Nine – Osteoporosis:

Our Love Affair With Meat, Eggs and Milk………………………………… 69

Chapter Ten – Maturity Diabetes: The Disease of Affluence……….. 73

Utah: Kudos and Concerns…………………………………………………….. 74

Southwest Indians: Their Problem………………………………………….. 76

The Micronesians In Nauru: Their Problem……………………………. 77

A Worldwide Problem…………………………………………………………… 78

Chapter Eleven – Fitness and Health: The Difference………………….. 79

Carboloading………………………………………………………………………….. 83

Chapter Twelve – Barriers and Paths Toward Change………………… 85

We Defend What We Do………………………………………………………… 85

We Want A Quick Fix…………………………………………………………….. 85

We Behave According To Our Habits…………………………………….. 86

We Are Misled By The Politics of Nutrition…………………………… 87

Food Labeling Law of 1994…………………………………………………….. 89

The Medico-Pharmacologic Complex…………………………………….. 91

Misinformation, Hype and Half-Truths………………………………….. 93

Chapter Thirteen – The Best Diets Are All Alike…………………………. 95

The Pritikin Diet…………………………………………………………………….. 95

The Fat Thermostat No-Diet Diet……………………………………………. 96

The McDougall Plan ……………………………………………………………… 97

The “Reversing Heart Disease” Plan……………………………………….. 97

The Food Guide Pyramid………………………………………………………. 99

The New Four Food Groups…………………………………………………. 101

The Word of Wisdom Food Plan………………………………………….. 104

Chapter Fourteen – Making It All Work…………………………………….. 107

The Basics…………………………………………………………………………….. 108

Starting Out Right…………………………………………………………………. 109

A Midday Break……………………………………………………………………. 109

For Supper (Dinner)……………………………………………………………… 110

Plan For Great Snacks…………………………………………………………… 110

Take Another Look At Eggs………………………………………………….. 111

Get Moving!………………………………………………………………………….. 112

Last But Not Least………………………………………………………………… 112

Conclusion: My Heart…………………………………………………………… 113

Appendix A – An 1833 Guide for the Prevention of Heart Disease by Ray Cowley, M.D   115

Appendix B – Position Paper of The American Dietetic Association: Vegetarian Diets      123

Appendix C – Recommended Reading……………………………………… 135

Index…………………………………………………………………………………………. 139

I love this book and the author! Kinmont promotes a fully plant-based diet. Some of the science she cites is now outdated, but her passion and vigor in defending the Word of Wisdom will never go out of style! I love the stories and wisdom she shares.

Introduction: It’s Just Me, a Mom!……………………………………………………….. 1

Acknowledgement: In Appreciation…………………………………………………………. 5

Are There Early Graves?…………………………………………………………………….. 9

Not Commanded in Al! Things……………………………………………………………. 13

Let Us Manifest Our Feelings…………………………………………………………….. 19

May I Manifest My Feelings………………………………………………………………. 23

No Health in the Navel ……………………………………………………………………..  27

Conspiring Men……………………………………………………………………………….. 33

The Eating of Flesh …………………………………………………………………………..  39

The “Cooties” Must be Fed………………………………………………………………… 49

Design Your Own Vaccination …………………………………………………………….  55

Playing Around with Hormones…………………………………………………………… 61

Milk Does a Body Harm …………………………………………………………………….  71

The Chemical Balancing Act ……………………………………………………………….  79

Fluoride – Mass Medication ……………………………………………………………….  93

Expendable Body Parts & Other Divine Mistakes…………………………………… 97

Multiplying our Seed ………………………………………………………………………. 101

Of These You May Freely Eat…………………………………………………………….. 107

Of These Tom Will Freely Eat……………………………………………………………. 111

Think Enzymes ………………………………………………………………………………. 117

To Juice or Not to Juice……………………………………………………………………. 123

Three Steps Forward………………………………………………………………………. 127

Feeding the Baby…………………………………………………………………………… 131

Our Digestive System ……………………………………………………………………..  137

Healing by Faith and with Herbs ………………………………………………………… 141

Preparing for Calamities ………………………………………………………………….  147

Was Christ a Vegetarian? …………………………………………………………………  149

The Fifth Happiness ………………………………………………………………………..  155

Appendix: Emmaleigh’s Story: I Feel My Savior’s Love …………………………..  161

There are many good things in this book, but the author relies more on USDA recommendations than the Word of Wisdom in the promotion of her diet solution. The chapter on meat focuses on the admonition to not forbid meats and ignores verse 13 of D&C 89. She suggests that eating meat sparingly is simply following the USDA food pyramid recommendations.

Foreword…………………………………………………………………………………………. v

Acknowledgments……………………………………………………………………………. vii

Introduction: A Spiritual Solution………………………………………………………….. 1

SECTION ONE: HEALTHY EATING

1    Tips to Get You Started…………………………………………………………………… 9

2     Why the Diet Solution Works…………………………………………………………. 15

3     How the Diet Solution Works…………………………………………………………. 31

4     Health and Nutrition……………………………………………………………………. 45

5     Meal Planning and Recipes……………………………………………………………. 56

6     The Diet Solution for All Ages………………………………………………………… 92

7     Fruits and Vegetables…………………………………………………………………. 102

8     Grains……………………………………………………………………………………… 106

9     Meats and Meat Substitutes……………………………………………………….. 111

10     Fat and Cholesterol………………………………………………………………….. 115

11     Sugar and Salt………………………………………………………………………….. 122

SECTION TWO: EXERCISE

12     Aerobic Exercise………………………………………………………………………. 131

13     Strength Training and Toning……………………………………………………… 137

SECTION THREE: SPRITUAL NOURISHMENT

14     A Spiritual Diet…………………………………………………………………………. 159

15     Furnishing a Spiritual Home………………………………………………………… 163

SECTION FOUR: APPENDIXES

A     Nutrition Web Sites and Addresses………………………………………………. 173

B     Vitamins and Minerals Found in Fruits…………………………………………… 176

C     Vitamins and Minerals Found in Vegetables …………………………………… 178
D     Hints for Reducing Fat, Cholesterol, Sugar, and Sodium in Your Baking…. 182

E     Modifying Your Recipes………………………………………………………………. 184

F     Adapting Your Staples………………………………………………………………… 186

G     How Do You Score on Sodium?……………………………………………………. 187

H     How Do You Score on Fat?………………………………………………………….. 188

I     Are You Getting Enough Fiber in Your Diet?…………………………………….. 189

J     Fiber in Foods……………………………………………………………………………. 190

K     The Vegetarian Food Pyramid……………………………………………………… 193

L     Spice Compatibility Chart…………………………………………………………….. 194

Notes…………………………………………………………………………………………… 203

Index…………………………………………………………………………………………… 209

In more than twenty years as a registered dietician, I have worked with hundreds of people who are trying to manage their weight. For them, a common pitfall is focusing on quick fixes rather than on long-term lifestyle changes. Quick fixes are snazzy, very different from normal eating patterns, and generally successful for only a short time. Lifestyle changes focus on overall health, bring about gradual change, and are intended to last a lifetime.

In The Diet Solution, Peggy Hughes focuses on healthy lifestyles. Her book integrates current findings about nutrition and health with scriptural counsel regarding care of the body. While individuals with specific medical conditions need to follow the advice of their physicians and dieticians, the vast majority of people will find sensible, sound guidance about eating and exercise in The Diet Solution.

The gift of a mortal body is most precious. Care and keeping of the body is not supposed to be the primary focus of our time and energy—the primary focus should be on relationships with others and accomplishing good works. Without some attention, however, the body will not be healthy enough to allow us to do what we are on earth to do. The Diet Solution examines both the spiritual and physical dimensions of life and shows how the physical can support the spiritual. Through practical pointers and concrete examples, Peggy Hughes provides help for those wanting to improve their lifestyles.

—Nora Nyland, Ph.D., R.D.

Considering how short it is, this is an excellent, up-to-date history and examination of the Word of Wisdom. I wish it included a lot more detail! The analysis of the counsel in the Word of Wisdom that goes beyond the prohibitions is way too brief. The material it does contain is presented in a very balanced and convincing manner.

Acknowledgments ………………………………………………….ix

A Chronology of the Word of Wisdom ……………………….1

What is the Word of Wisdom? …………………………………19

What Circumstances Led to the Word of Wisdom

Being Given? …………………………………………………..27

How Did the Revelation Answer the Questions

of the Day? ……………………………………………………….35

What Evils and Designs Exist in the Hearts of

Conspiring Men? ………………………………………………39

Did Joseph Smith Obey the Word of Wisdom? ………….45

How Did the Word of Wisdom Become a

Commandment? ………………………………………………..51

How Does the Church Interpret and Apply

the Word of Wisdom Today?…………………………….65

Epilogue: Not by Constraint  ………………………………….71

Appendix A: ………………………………………………………….75

Appendix B: ………………………………………………………….83

Appendix C:  …………………………………………………………87

Recommended and Other Reading …………………………..97

Author’s Biographical Information ………………………….99

Coming!

Introduction, My Personal Journey……………i-v

Year Round…………………………………………….1-52

Spring……………………………………………………53-82

Summer…………………………………………………83-120

Fall………………………………………………………..121-156

Winter…………………………………………………….157-192

Index………………………………………………………193

Coming!

Acknowledgements………………………………………………..ix

Preface: What Do You Want Out of Food?…………………1

Chapter One: Regularly Irregular………………………………3

Chapter Two: The Search for a Diagnosis……………………7

Stop One: Celiac Disease……………………………………..7

Stop Two: Irritable Bowel Syndrome…………………10

Chapter Three: And the Wise and Ancient Spoke……….13

Stop Three: Christianity, the Holy Bible and

Dietary Guidelines…………………………………………..14

Stop Four: Non-Christian Religions Fasting

and Dietary Guidelines……………………………………..23

Chapter Four: Testing and Proving Truth…………………..33

Stop Five: Scientific Validation of the Benefits

of Religious Dietary Doctrines………………………………33

Chapter Five: Fasting–Less Is More……………………………..43

Stop Six: The Return Trip…………………………………..43

Chapter Six: What Does This All Mean?……………………….51

Chapter Seven: The W.O.W. Diet Rules………………………….59

Stop 7: The Best Route to Dietary Enlightenment

is an Infomercial?…………………………………………………….59

Helpful Tidbits…………………………………………………….65

Chapter Eight: Personal Outcomes…………………………………71

Stop 8: Have I Arrived?…………………………………………..71

Conclusion: W.O.W. Your Family……………………………………..85

Michelle’s W.O.W. Diet Diary……………………………………86

Trent’s W.O.W. Diet Diary………………………………………….91

Appendix A: Recipes………………………………………………………….97

Appendix B: Recipe Index………………………………………………….185

Appendix C; Suggested Readings & Resources…………………….189

About the Author………………………………………………………………211

I found Bradley Wilde’s book on the Word of Wisdom a delightful read. It is fairly up-to-date with contemporary science and does a great job explaining many things in a well-balanced way.

Wide’s book is organized around his unique “Word of Wisdom Formula,” which certainly strikes me as a winning formula:

KEEP THE DON’TS + DO THE DO’S + OBEDIENCE TO COMMANDMENTS = PROMISED BLESSINGS

Wilde first covers the “Don’ts” of the Word of Wisdom. He suggests that anything addictive can be part of the don’ts and uses as an example the affect of food dyes for some children.

Next, Wilde covers “Doing the Do’s,” dividing these into what he calls the “4 food groups”: (1) herbs (plants); (2) fruit; (3) meat sparingly; and (4) grain. He includes dairy and oils in the “eat sparingly” category. Here is a passage from his treatment of meat:

“The counsel to eat meat sparingly makes it obvious that the Word of Wisdom is not a system of vegetarianism. That directive is reinforced in another revelation that says, “And whoso forbiddeth to (eat meat)… is not ordained of God” (D&C 49:18). Nevertheless, the Lord also counsels, “And it is pleasing unto me that they (flesh of beasts and of the fowls of the air) should not be used, only in times of winter, or of cold, or famine” (D&C 89:13). ‘Pleasing’ the Lord is another compelling reason to consider how much meat we consume.” (p. 78)

In the final section Wilde discussing “Walking in obedience,” and includes some useful counsel on keeping the commandments. Throughout the book, he includes many short real examples from real people’s lives.

Chapter 1: The Word Of Wisdom Formula – An Introduction……1

Part 1: The “K” Variable – Keeping The Don’ts

Chapter 2: Keeping The Don’ts……………………………………………..17

Part 2: The “D” Variable – Doing The Do’s

Chapter 3: Doing The Do’s ………………………………………….………29

Chapter 4: The 4 Food Groups- Herbs (Plants)………………….….35

Chapter 5: The 4 Food Groups – Fruits ………………………….……53

Chapter 6: The 4 Food Groups-Meat Sparingly……………….……69

Chapter 7: The 4 Food Groups – Grain……………………….….…..87

Part 3: The “O” Variable – Walking In Obedience

Chapter 8: Walking In Obedience To The Commandments ……99

Chapter 9: Sin And Health ………………………………………………..107

Chapter 10: Stress And Health ………………………………………..….127

Chapter 11: The Word Of Wisdom Formula For

Health & Healing………………………………………………………..155

About The Author …………………………………………………………….171

Scott Johnson’s relatively short book on the Word of Wisdom is clearly much more scientifically up-to-date than most on this list. It also reads well and sports an awesome cover! Johnson covers every section of the Word of Wisdom, without going into much analysis of the exact wording. He promotes a diet with ample fruits and vegetables, raw or lightly cooked (preferably organic, in season, and locally-grown); consuming animals sparingly; and whole versus refined grains. While he explains the health benefits of a predominately plant-based diet and cites The China Study, he also states, “This doesn’t mean you should abstain completely from meat and become a vegetarian. I am not advocating a strict vegetarian diet at all” (p. 68)

In keeping with current trends, Johnson advocates for healthy fats, including olive oil and oils found in coldwater fish, some nuts, and certain other plants. He cautions against the use of milk but suggests yogurt is health-promoting

Johnson is very interested in the nutritional composition of various foods and describes these throughout the book. He includes fairly lengthy tables in an appendix with more details and describes the functions of various nutrients in a second appendix.

I especially like the section on “The Environmental Impact of Meat Consumption” (p. 67), because it is so rare to see this addressed in a book on the Word of Wisdom.

Introduction …………………………………………………………………………………….  1

1. The Word of Wisdom ……………………………………………………………………. 5

2. Healthy and Unhealthy Beverages…………………………………………………. 15

3. The Harmful Effects of Tobacco …………………………………………………….. 29

4. Wholesome Herbs Ordained for Man……………………………………………… 41

5. Fruits and Vegetables………………………………………………………………….. 51

6. Consume Animal Products Sparingly ………………………………………………. 59

7. Grains: The Staff of Life………………………………………………………………… 69

8. Benefits and Blessings …………………………………………………………………. 77

Appendix A: Fruit and Vegetable Nutrient Content………………………………… 83

Appendix B: Vitamins, Minerals, and Other Nutrients…………………………….. 93

Notes………………………………………………………………………………………….. 101

Index…………………………………………………………………………………………… 118

About the Author………………………………………………………………………….. 121

I wrote this book, so I am quite sure I can’t describe it objectively, but I’ll give it a go!

Jane Birch’s book on the Word of Wisdom fully embraces the “whole food, plant-based diet” advocated by experts like John McDougall, Neal Barnard, Caldwell Esselstyn, Colin Campbell, and Joel Fuhrman. She claims the work of these experts opened her eyes to the meaning and power of the Word of Wisdom. After all, how could the Lord’s food plan be any less powerful than what they have demonstrated?

Birch’s book is a much closer examination and analysis of the actual text in D&C 89 than most books on the Word of Wisdom, probably due to the fact that the diet she advocates is so clearly supported by the scriptural verses. She does not, however, spend time exploring the well-known prohibitions of alcohol, tobacco, coffee, and tea, assuming her readers have already got that part down.

Birch’s book promotes a diet of (1) “wholesome herbs” (real whole foods), with little or no processed/refined foods, including oils (D&C 89:10–11); (2) meat “sparingly” and only in times of need (winter, cold, famine, and excess of hunger) (D&C 89:12–13, 15); and (3) grain as the “staff of life” (D&C 89:14–17). Like the whole food, plant-based experts, Birch suggests dairy and eggs should be included with meat as foods to be used sparingly and only in times of need.

Birch’s book includes over two dozen stories of Mormons telling their experience of embracing a whole food, plant-based Word of Wisdom diet. It also includes several appendices with practical advice.

Foreword by Rogan Taylor
Preface by Jane Birch
Chapter 1 – Awakening to the Word of Wisdom
Chapter 2 – The Flesh of Beasts
Chapter 3 – Wholesome Herbs and Every Fruit
Chapter 4 – All Grain Is Good
Chapter 5 – What about Dairy and Eggs?
Chapter 6 – Science and the Word of Wisdom
Chapter 7 – Common Objections
Chapter 8 – Stewards of Our Bodies, the Earth, and Its Creatures
Chapter 9 – Why Doesn’t the Church Tell Us These Things?
Chapter 10 – The Promised Blessings

Appendix 1: More Real Mormons • Real Stories
Appendix 2: Why Start Now?
Appendix 3: Why Go 100%?
Appendix 4: Guidelines for an Optimal WFPB Diet
Appendix 5: The Easy Way to Eat WFPB
Appendix 6: Overcoming Challenges
Appendix 7: Recommended Books, Resources, Recipes