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The following information is a condensed version of some the education received at White Creek;

 the details will be  explained in the  classes which are provided each session.

3 Body Cycles & why they are important.

1)Elimination (Cleansing of body wastes and food debris) 4am-12pm

This is the time to eat a large breakfast of fruit; this aids in cleansing the body. We suggest this to be set at a particular regular time between 6 and 9.

2) Appropriation (eating and digestion)12pm-8pm

The early part of this cycle is the time for your vegetable meal. the process of digesting heavy vegetables is enhanced by the emphasis of this digestion phase.

3) Assimilation (absorption and use) 8pm-4am

This phase is improved if the digestion for the day has been completed; for this will aid the body to concentrate its energy on healing instead of digestion.



Women of normal weight should drink: 2-2.5 Liters of water per day; and more for those who are overweight.


For Men of normal weight drink: 3 liters or quarts of water per day; and more for those who are overweight.


Avoid drinking water with meals; this dilutes the digestive juices causing fermentation in the stomach.


Suggested water schedule

6 -6:30 AM Drink ¾ – 1 quart of water.

12:00 Noon -12:30 drink ¾ -1 quart of water.

5:00- 5:30 PM drink ¾ – 1 quart of water.



The Hours before midnight are worth twice the benefits as after midnight. The only time that your body heals is when you are sleeping. The amount of sleep varies per person. The general rule is 6-8 consistent hours of sleep each night. Studies have shown that when you eliminate completely the evening meal your need for sleep is reduced one hour. The assimilation cycle is between 8pm and 4am. This healing process will be benefited if the body is sleeping during this cycle.



Regularity in diet is one of the most important dietary principles to put into practice. Eating at the exact same time every day will cause the body to habitually produce ample digestive juices regularly just before each meal. Choose a time to eat and stick with the chosen time all 7 days a week. Keep 5-6 hours between your meals and eat not even a crumb between meals.

Example: for 3 meals per day: Breakfast at 6:00, Lunch at 12:00 Noon, Supper at 5:30; It is important to leave a space of time for digestion before going to bed of 2 1/2 hours or more. 6-7 hours is best.

Example of two meals a day: 7:00 am breakfast and 1:00 lunch. Two meals are better than three. Healing takes place only when we are sleeping; So, if supper is not eaten, the body can put all of its energy into healing during sleeping, instead of digesting a large supper. Eating only 2 meals a day with 14-18 hours between the 2nd and the 1st meal will greatly increase the Human Growth Hormone (HGH). 2,000% in men and 1300% in women. See the benefits below for increased HGH.


Eat from 50-100% Raw Food; The more raw food you eat the faster you will overcome your health problems. Do not eat fruits and vegetables together. Eat fruits and some grains for breakfast, and then Vegetables, beans and some roots or grains for Lunch.

If supper is needed eat a little fruit.

Avoid all packaged foods and refined foods such as: white rice, white flour, white sugar and all oils.


For faster & deeper cleansing & healing.

Eat all raw fruit for Breakfast, Lunch and Supper (if supper is needed) Drink a fresh vegetable juice 1 hour before lunch. You will see great results after 2 weeks. This can be done up to 14 weeks.  For those with diabetes use extra pineapple, berries and jack fruit. Use no dried fruit. This is a very strict raw fruit diet with no other foods such as nuts, olives or avocados. This is not intended for long term (over 14 weeks). The healing will be slowed down by eating cooked food, nuts, seeds, olives and avocados.


Fresh Air

Free flowing fresh air should be in the sleeping rooms. Crack the open the window in bad weather and open wide the windows in good weather. Oxygen is very important for healing. Learn to do deep breathing exercising.


Deep breathing exercise: Breath deep for 4 seconds and hold for 7 seconds, then let it all out expelling as much as possible for 8 seconds them repeat from the beginning for 10 – 15 minutes. You can do this several times a day.



Many neurotransmitters are released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood. Digestion is boosted, and oxygen levels are also increased.


HIIT, or High-Intensity Interval Training, is an exercise training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. Either 10Sec./30sec., An example is:10 seconds sprinting fast and very intense and then 30 seconds walking slow. Repeating this for 6 to 8 times every other day or 2-3 times per week. Advance as you you’re your body seems able to 20sec./60sec., and then to. 30sec./90sec.  The benefits are numerous with this type of exercise;

  1. Increased oxygen levels 2. Fat burning 3. Boosted immune system. 4. Healthy heart 5. Increased lung capacity 6. Increased metabolism 7. Greater mental clarity, 8. Tranquility, 9. Human Growth Hormone is increased, and much more.


Increased HGH Benefits.

HGH helps to maintain, build, and repair healthy tissue in the brain and other organs. This hormone can help to speed up healing after an injury and repair muscle tissue after exercise. This helps to build muscle mass, boost metabolism, and burn fat. HGH is also said to benefit the quality and appearance of the skin. HIIT and only 2 meals a day increase the HGH tremendously.


Be careful not to overdo. Such as overeating, over working, over exercising.

These things will slow down the healing process. Abstain from harmful acid forming products such as, alcohol, coffee, tea, sugar, chocolate, sodas, meat, dairy, fried foods, greasy foods, soups (these also dilute the digestive juices), restaurant foods, eating too fast, eating when upset.


Do not get discouraged when you fail with your healing program; just forgive yourself and try, try again.

Read through this often and keep on tract. Claim Philippians 4:13

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