12 Principles

Sonoma County Chapter of the Weston A. Price Foundation

12 Principles to Get Started

Anne Fischer-Silva, CNT (707) 849-3569
Based on the principals of the Weston A. Price Foundation
and Nourishing Traditions by Sally Fallon

1. Make Your Own Salad Dressing

Start with good quality mustard, stone ground or Dijon. Slowly add in a 4:1 olive oil/unpasteurized apple cider vinegar or balsamic vinegar mix (4 parts oil to 1 part vinegar). Add one tsp flaxseed oil. Flavor options: garlic, herbs, blue cheese, raw cream, crème fraiche, anchovies, cilantro, lemon…get creative!!

2. Switch to Butter and Avoid Hydrogenated Oils (Trans Fats)

Saturated fats are essential to maintaining healthy cellular communication, strong immunity, hormonal balance, managing blood sugar, and inflammation. Trans fats interfere with every function in the body and promote cancer and heart disease.

3. Good Fats/Bad Fats

Make sure your diet contains sufficient high quality, organic, grass-fed animal products (some raw, i.e. dairy). Animal proteins are the only proteins that contain the vital activators Vitamins A and D.

4. Eliminate All Refined Sweeteners

Examples: Sugar (Refined), Dextrose, Fructose, High Fructose Corn Syrup

Replace with: Grade A Pure Maple Syrup, Black Strap Molasses, Maple Sugar, Stevia, Raw Honey

Sugar cravings are the result of excess sweets, improper grain preparation, not enough quality saturated fats, inadequate animal proteins, mineral deficiencies, and neurotoxic additives (MSG, artificial sweeteners) in the diet.

5. Be Kind to Your Grains

This also includes nuts and seeds. Preparation is key…….soak them!

6. Bone Broth At Least Once a Week

Good broth will resurrect the dead; fish broth will cure anything. Utilize properly prepared broths liberally as an excellent mineral source.

7. Eat a Variety of Locally-Grown Organic Fruits and Vegetables

8. Cook Most of Your Vegetables

Broccoli, cabbage, and cauliflower are cruciferous vegetables that can have thyroid-suppressing effects. Spinach and beet greens contain oxalic acid, which promote kidney and gall bladder stones. Steaming these vegetables will neutralize these factors.

9. Put the Principals of Lacto-Fermentation to Work for You

Lacto-fermented foods are essential for digestive health and immunity.

10. Eliminate Toxic Metals and Additives


  • Prescription Medications (most contain heavy metals)
  • Aluminum (baking soda/powder, cookware, under-arm antiperspirants, antacids, cans, processed
  • cheese, bleached flour, fluoridated water)
  • Mercury (silver dental fillings, vaccinations, large fish (sword/tuna), commercial seeds/vegetable
  • Fungicides, contact lens solution)
  • Iron (white flour, synthetic supplements, cast iron pans: avoid if you have high iron. Never use acids like vinegar with cast iron. Enamel- coated cast iron is best)
  • Cadmium (commercial fruits/vegetables, cigarettes, city water, fertilizers, exhaust, artist paints)
  • Fluoride (tap water and dental treatments)
  • Lead (cigarette smoke, city water, paint, pesticides, water pipes, ceramic glazes)
  • Copper (birth control pills, IUD, cookware)
  • Nickel (hydrogenated oils, commercial peanut butter, imitation dairy, unrefined grains/cereals.)
  • Neurotoxins such as MSG, Hydrolized Proteins, Aspartame, high-temp grains (found in commercial cereals) affect the hypothalamus, increasing violent tendencies and affecting impulse control. They significantly contribute to learning disabilities, neurological disorders, ADD/ADHD, and obesity. (Inquire about tisue, hair, and mineral analysis for toxic metal screening.)

11. Reduce Stresses to the Physical Body


  • Caffeine/Drugs
  • Synthetic Fabrics
  • Exposure to Pesticides
  • Strong EMF
  • Amalgam/Root Canals
  • Loud Music
  • Vaccinations
  • Microwaves
  • Extreme Heat/Cold
  • Cell Phones
  • Dirty Food/Water/Clothes
  • High Heels
  • Stale Air
  • Neurotoxins (mercury, formaldehyde, aluminum, MSG)
  • Partial spectrum lights (fluorescent)
  • Destructive relationships/Negative people

12. Practice Forgiveness

We are made up of a physical, spiritual, and emotional body. Focusing on what we want and where we are going from a positive and joyful perspective is key to our health. There is no greater healer to the physical body than the offering of love to yourself and others.


Living with Phytic Acid by Ramiel Nagel (Preparing Grains, Nuts, Seeds and Beans for Maximum Nutrition)

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