THE GRACIE DIET

TABLE OF FOODS CHEMICALLY COMBINED

GROUP A:
Foods That Combine With Each Other Plus One of Group B:
Almond
Artichoke Eggs - chicken/fish Onion
Asparagus Endive Oregano
Avocado Fat in General - oils, etc. Oysters
Beets - red Fish Parsley
Brazilian Nuts French Beans Peanuts
Broccoli Garlic Peas - fresh
Butter Green Beans Pumpkin
Cabbage Green Mustard Radishes
Carrots Green Onions Green Peppers Savoy Cabbage
Cashews Hazelnuts Sesame
Cauliflower Leeks Shellfish
Celery Lettuce Shrimp
Chicken Lobster Spinach
Cocoa Meats Squash
Coconut -dried Mushrooms Squid
Corn on the Cob Mussel Thistle
Crab Meat Octopus Tomatoes - Sweet
Crabs Olives Turnip
Cucumber Olive Oil Walnut
Eggplant

Group B:
Foods That DO NOT Combine With One Another:
Barley Dried Peas Rice
Breadfruit Flower of Mandioc Rye
Chestnuts Yams Sweet Potato
Chick Peas And all other starches and flours Wheat and Derivatives
Corn Flour Oats Macaroni
Corn - dried Pearl Barley Lentils Soybean
Dried Beans Potato

Group C:
Foods That Combine With Each Other Plus One of Group B
If They Aren't Prepared in Fat:
Apple - Delicious Honey Figs
Bananas - dried. baked or cooked Jaca Tree Fruit Raisins
Cream Cheese Melons -honeydew, cantaloupe Sugar Cane Syrup
Cheese - fresh, cottage crenshaw, casaba Syrup
Persimmons Watermelon Papaya Coffee / Decaffeinated
Plums Sweet Pears - D'anjour, Comice Teas of: Leaves / Peals of
Dates Prunes Oranges
Grapes - Muscatel Coconuts - fresh Lemon Peel
Guava Ricotta Cheese Black / Herb Tea
Group D:
Foods That DO NOT Combine With Each Other Or Anything Else:
Apple - acidic Grapefruit Pomegranate
Apricot Lemon Orange
Blackberries Loquat Quince
Cider Yogurt Mango Raspberry
Cherry Peach Strawberry
Currants Pear - acidic Tangerine
Curdied Milk Plum – acidic Kefir
Grape - acidic Pineapple

Group E:
Raw Bananas Combine With:
Apples - Delicious Melons - sweet Prunes- sweet
Cheese Watermelon Persimmon
Cream - fresh Sweet Pears - D'anjour, Comice And all other sweet
Figs - fresh fruits when fresh
Grapes - Moschatel

Do Not Combine With:

Avocado Olive Oil Oil and fat in general
Butter Oil and Sugar in General (all of Group B)
Dried Fruits Sugar Cane Prunes -
Honey syrup/ juice/syrups

Group F:
Milk Combines With:
All of Group B Milk derivatives except: yogurt (and other curdied
Banana - raw or baked curdied milk milk products)
Saccharin and similar kefir
Cooked Yolk

Does NOT combine with:

All of Group A Meats Sugar in General
Fruits in general Oily Fruits Oils and Fats
Egg Whites Olives Sweets in General
OBSERVATIONS:
Egg yolk. raw or cooked, fresh coconut, brewers yeast, coffee, and several kinds of
teas are compatible with any food, for they are considered neutral.

AVOID:
Sweets and canned foods in syrup, pepper, clove, cinnamon, mustard, pickles, vinegar

DON'T EVER EAT:

Pork of any kind.

NOTE:
Bread, to be less fermentable, shall be made out of pure or natural flour and eaten
24 hours after baked. Then should be eaten as toast or oven warmed.

IMPORTANT:
In order to avoid a chemical conflict, it is ESSENTIAL that meals are
at LEAST 4 and a half hours apart. DO NOT ANYTHING BETWEEN MEALS.

Group A
Cooked Food:

It is best to make your own food at home until you become familiar with these
eating habits. This way, it will become easier to decide what to eat at
restaurants or fast food places. Many restaurants use a wide variety of
condiments, spices and sauces which are not recommended on the "Gracie Diet".
Keep this in mind when ordering. You want to eat as much basic fresh foods as
possible. If you are in a situation where you are eating on the run, it is best to go
to the nearest grocery store and get some fresh fruit or vegetables and make a
meal this way or you can get a fish/chicken or meat sandwich, (no condiments).
DRINK WATER.

French fries would not combine with this because potato does not combine with
bread. Maybe you will want to order 2 or 3 sandwiches because nothing else
combines. It is ideal to have your cooked meal in the afternoon with a fruit meal
in the evening as it is easier to digest. This is almost impossible for most of us
to arrange. Remember that melted cheese is not the same as fresh cheese. The
composition changes when melted and it becomes a "fat" and only combines with
cooked foods. For instance, melted cheese on crackers does not combine with
fruits. But the same cheese NOT melted can be eaten with fruit. The milder the
cheese the better.
Group B
ABOUT STARCHES:

No two starches can be eaten at the same sitting. For example, rice cannot be
eaten with beans. Beans do not combine with tortillas, potato does not combine
with bread, yet wheat noodles combine with bread because they are derived from
the same starch - wheat. Remember the nutritious Brans like Rice, Oat and Wheat
bran - would combine well with their proper family.

Group C
SWEET FRUITS:

All sweet fruits combine with each other and one starch and cheese (fresh), see Group C.
Dried fruit of the sweet kind also combine with fresh sweet fruits, (i.e. dried
pears/papaya, etc.,
with the exception of banana). It is fun to experiment with various juice blends. The
calendar of
suggested meal ideas gives some ideas on where to start and what fruit best combines
with another.
We use a juicing machine and blender frequently when preparing our meals. A juicer is
used for
such fruits as apples, hard melons, carrots, pineapple and oranges. You can also
use the juicer for making "ice cream" from frozen fruits or fruit blends.
Suggestions: peel and freeze bananas, then put through the juicer; blend melon
juice, pear, dates and cheese - freeze and then put through the juicer is another
idea. The blender is essential in combining the juices with additional fruit and to
make juice from some fruits such as watermelon and grapes. (See the Food
Preparation Instruction Sheet) When the blender is used to make juices, you then
want to put the mixture through a juice bag (made of thin/strong cotton or nylon)
or use a screen/sieve - to take out the seed particles. We happen to use the
juicer/blender a lot because it is quick and extracts maximum amount of juice
from fruits and vegetables. By all means, eating foods naturally without juicing
or blending is fine too. In fact, this is often necessary when eating away from home.

WEIGHT LOSS

If you want to lose weight, it is best to cut out most starches and fats. You will
not feel like you are starving if you just remember to ear lots of what you have
chosen for that meal. An example of a weight loss diet would be to have two
meals a day consisting of fruit, and one cooked meal a day of foods from Group A.
GROUP D
ACID FRUITS:

Never mix one kind of acid fruit with another - example; oranges do not combine
with grapefruit. It is better to eat acid fruits in the morning. Because you should
not mix other foods with acidic fruits, remember to eat as much as you can in one
sitting. You can juice many of the fruits or eat them just as they are. It is
advisable not to eat the pulp of some fruits. For example, when you sit down to
eat 10-15 oranges, depending on their size, chew the orange or juice it and spit
out the pulp (which is too hard to digest). Summer fruits (peaches and plums), can be
eaten completely without discarding the pulp (since the pulp is softer and easier to
digest).

DOES MILK DO A BODY GOOD?

Sorry friends, the dairy industry is not concerned about doing your body good. The
truth is, the less milk you drink, the better. Even in nature, the animals only drink
milk during their formative years. After reaching adulthood, their body simply
does not need milk anymore. Since many people enjoy drinking milk and may think
it's healthy for them, let me remind you that this is simply not true. In fact, milk
causes your body to produce too much mucus. However, if you do drink milk,
remember it only combines with: all group B (breads, cereals), mild cheeses and
butter/margarine or bananas.

NOTE: No soft drinks or alcohol should be consumed.

However, if you don't want to stop, at least eat right!!
IMPORTANT REMINDERS

All meals shown on the Breakfast/Lunch/Dinner Calendar (included in this pamphlet)

are complete in that they contain all the groups possible for each meal. Whenever a
starch is shown, another can be put in it's place. For example, rice with fish can be
changed to potato with fish or any other starch you prefer for that meal.

Wait at least 4 and a half hours between meals to be sure all food is digested before
starting another meal. If you do not feel hungry after 4 and a half hours, that usually
means your food is still digesting, so it is best not to eat. Eat as much as you can at
each meal to hold you over until the next one. Only water can be consumed between
meals.

Always peel the skins off any fruits or vegetables. Many poisonous insecticides are
used. Stay away from juices found in cans or bottles even if it says that they are
100% natural and have no preservatives. You can be sure they have been on the shelf
longer than a few days. Nothing can be compared to the fresh fruit juice you make
before you sit down to eat.

When eating sweet fruits, remember cheese and crackers are optional and don't have
to be eaten with every fruit meal (especially if you want to lose weight).

When eating cooked foods, there are a few treats you can include to give more variety
such as: raw nuts (pecans, cashew, almonds, walnuts), alfalfa sprouts, avocado and
the different brans (rice, oat, wheat). Avocado/cashews (or any other high protein
nut), can be considered an adequate substitute for meats, fish and eggs.

Remember, milk only combines with: starches, butter, cheese or bananas.

Vegetable juices are shown with many cooked meals but this does not mean you
should have it every day. You can drink carrot juice plain or add other vegetables to a
carrot base, such as celery, cucumber, bell pepper, radish, beet, garlic, etc..
(See Group A)

There are some cheeses on the market considered "fresh". A few to consider are
cottage cheese, Monterey jack and cream cheese. Raw milk cheese (found in health
food stores) are also an option. The milder the cheese the better. Stay away from
sharp tasting, spicy or aged cheese.

When buying breads or cereal, you will notice they are made with a variety of
starches. For example many breads contain more than one starch (i.e. wheat flour,
barley flour, oat bran, corn meal, etc..) Keep this in mind because it is best to use a
one starch bread or cereal. Also many breads/cereals have honey and sugar in them
and this would not combine with cooked food. Breads with much oil and crackers do
not combine with the fruit category. Wasa, Cavil, or crackers which have little or no
salt. Visit your local health food store and read labels.
Do not eat Acidic Fruits (Group D), more than three (3) times a week.

It is wise to stock up on fruits that you will be eating often. Plan ahead so that when
it is time to eat you will have something that combines. This way you avoid eating
just anything in the house.

Do not make your juices and store in the refrigerator to drink later. It will spoil and
lose vitamins. Also remember to try and not repeat the same food within a 24 hour
period.

NEVER EAT DESSERT! If you are still hungry after a meal, eat more. The chemical
reaction of dessert, such as a cookie, ice cream or even a fruit, will cause all kinds of
problems sooner or later. Learn to like the combinations that are good for your health!

Note: Nylon juice bags are available for $6.00 each.

Call the office at (310) 782-1309 or send a check to:
Gracie Jiu-Jitsu
1951 W. Carson St.
Torrance, CA 90501
Please specify how many juice bags you would like.
FOOD PREPARATION INSTRUCTIONS

Apple Juice and Banana

Group E
Peel five apples, cut into slices to fit in the juicer (no need to take out the seeds).
Add this juice to 3-4 bananas, put into blender and blend.
Add 1oz. cream cheese - optional.

Grape Juice
Group C
Separate 1-2 lbs. of sweet grapes - wash well in hot water (to take off pesticides as
much as possible) fill blender, after blended pass through juice bag

Oranges
Group D
Peel 10-20 oranges and separate into sections to pass through juicer or eat whole
(remember to spit out the pulp)

Watermelon Juice
Group C
Chop up some watermelon (with seeds and all), put into blender, mix then pass
through juice bag.

Pineapple
Group D
Peel and cut pineapple in sections thin enough to go through a juicer or cut pieces, put
in juice bag, squeeze by hand and drink it.

Cantaloupe Juice
Group C
Cut into pieces lengthwise and put through juicer. 1 cantaloupe makes almost two 8oz.
glasses

Milk and Bananas

Group E
3-4 Bananas (or more) blended with milk
RECIPE SUGGESTIONS

BROCCOLI SOUFFLÉ:

Broccoli
Onions
2 eggs
Cheese

Peel the broccoli stalks. Barely cover with water and cook with onions,
garlic,and small amount of butter/margarine. After cooked, drain off water
and save it. Mash broccoli into small pieces with fork.

Make a thick cream with the saved water by adding flour to it. (Flour
should match whatever starch may be being served with the meal).
Add 2 egg yolks and hand grated cheese, the milder the cheese the better. Beat
2 eggs whites till fluffy and add. Mix well. Put in Pyrex baking dish. Sprinkle
grated cheese on top, place in preheated oven at 350 degrees till done.

ALL OTHER VEGETABLES:

All vegetable soufflés are the same except cauliflower, which should
be chopped into small pieces instead of mashed. Also, the water from cooking
is not used because the taste is too strong. Make the cream separate and
add the cauliflower last after eggs, etc.., so it won't be mashed.

SPINACH SOUFFLÉ:

Spinach
2 egg yolks
2 egg whites
Cheese
Flour

Cook spinach in tiny bit of water. Drain/squeeze spinach. Cut spinach into
small pieces. Add flour of choice to saved water to make a cream. Add 2
yolks and grated cheese. Add spinach. Last, add 2 frothy egg whites. Mix
together, sprinkle cheese on top and put in preheated oven at 350 degrees until done.

BREAD WITH MOZZARELLA:

1 Loaf of bread, sliced (remove crusts)

1 pound of Mozzarella cheese
butter/margarine
2 eggs

Spread lots of butter/margarine on bread, both sides. Place bread in baking

pan, side by side, one row only. Layer bread, cheese, etc.. till all whites until
fluffy, then beat in 2 yolks and spread with spatula over bread. Place in low
heated oven till browned. Serve hot.

ROUND ROAST:
1 Round Roast
Seasonings, onion, garlic, oregano, bay leaves, salt
1-2 tomatoes

Marinate roast overnight with seasons. The next day poke entire roast
with a fork. Put roast into pan with a bit of oil in bottom. Brown meat well.
Add small amounts of water while cooking, and scrape pan bottom. When
browned, add seasonings and cover meat with water. Cook until meat is soft.
Then add 1-2 tomatoes (peeled, without seeds) to meat juices. With wooden
spoon, mash tomato until it disappears.
ATTN: Peel tomato by putting fork in it. Place directly into fire or boiling in
water. Cut halves/quarters and remove seeds.

MINUTE BREAD:

2 cups flour
1 cup warm milk
2 tbsp. butter/margarine
2tsp yeast
2 egg yolks

Mix together all ingredients slowly with tips of fingers. Make into
small round buns (about 3 inches around), put on cookie sheet. Put in
moderate oven for 20 minutes. Serve hot.

MAYONNAISE:

3 cooked yolks
3 raw yolks
Salt to taste
4-5 drops of lime
Olive oil

Mash 3 cooked yolks. Add raw yolks one at a time, always mixing. when they
are well mashed, very slowly add olive oil, continually mixing. Add salt to
desired taste. At end add 4-5 drops of lime. Put into refrigerator to make firm.

CRUST:

1 pound of flour
2 egg yolks
1 cube butter/margarine
1tsp of oil
salt to taste

Mix together well with tips of fingers. Place pan in preheated oven at 350 degrees
until light brown.
If vegetable filling, cut in small pieces and cook with onions, garlic and butter/margarine.
Add just enough water to cook. Drain water and save to make cream sauce by adding flour.
If chicken or meat filling, marinate overnight with onions, garlic, bay leaves, oregano and salt.
Chicken should have skin removed if possible.
Put oil in pan and brown meat or chicken without seasonings. Add seasonings and meat
(or chicken) into pan with water just covering and let cook. If chicken, let cool and remove bones.
If meat ground or chop into small pieces or strips.
Add 1/2 pack cream cheese (optional) to chicken or meat add flour to make a cream out of it.
Add all to baked crust.

CHICKEN SOUFFLÉ:

Chicken
Seasonings
2 egg yolks
2 egg whites
Cheese

Season skinless chicken after cutting at the joints. Prepare chicken as in

recipe for filling of crust. Save some water to make a cream sauce by adding
flour and proceed same way as other soufflés.

CORN SOUP:

Cut kernels off 8 ears of corn and pass through juicer, cook juice (discard pulp)
on a low fire until bubbles slightly (low boil) approximately 15 minutes, add onion
and garlic for seasoning.

BANANA PIE:

2 dozen bananas
1 can condensed milk
2 eggs
1 cup crystal sugar

Place 1 cup crystal sugar in pan with water (enough to dissolve sugar). Add
brown sugar (carefully so as not to be bitter) with a touch of water to make
a thick syrup. Little by little add peeled bananas, cook well. Remove cooked
bananas, leaving syrup in pan. Place bananas in Pyrex dish. Pour condensed
milk mixed with 2 egg yolks. Pour over bananas. Beat 2 egg whites with 4
tbsp. of refined sugar, until stiff. Cover bananas with egg whites, put in oven
till egg whites are brown an hard.
WEEKLY MENU SUGGESTIONS

Breakfast

Sun - Group C - Apple juice and Banana

Mon - Group D - Acid fruit Oranges
Tues - Group C - Pears, cavil, Cracker, Honey, cheese
Wed - Group D - Acid fruit Pineapple
Thurs - Group E - Watermelon juice blended with 3 bananas
Fri - Group A - Eggs, toast/butter and coffee or carrot juice
Sat - Group E - Milk and Bananas blended

Lunch

Sun - Group C - Grape juice/ cheese/ crackers

Mon - Group C - Watermelon, dates, cottage cheese, crackers
Tues - Group E - Papaya, banana, cream cheese (no crackers)
Wed - Group C - Cantaloupe juice blended with 3 pears, and dates
Thurs - Group C - Apple juice (5-7 apples) Oatmeal (cooked) raisins and jack cheese
Fri - Group C - Pears, honey, crackers and cottage cheese
Sat - Group C - Watermelon juice, dried figs, cheese, crackers

Dinner:

Sun - Group A - Fish, rice, vegetables, carrot juice

Mon - Group F - Grilled cheese sandwich, milk (no veggies)
Tues - Group A - Eggs with cheese toast/butter, carrot juice, asparagus- raw cashews
Wed - Group A - Chicken and mashed/baked potatoes, steamed vegetables, spouts/nuts
Thurs - Group A - Rice, avocado, steamed vegetables, carrot juice, celery and cucumber
Fri - Group E - Pears, Bananas and cheese
Sat - Group A - Corn soup, melted cheese sandwich, carrot juice