On awaking in the morning take one to one and a half cups of the Waerland drink, “Excelsior.”* This is a very alkaline drink composed of vegetable broth plus flaxseed and wheat bran. It neutralizes over-acidity, helps in elimination of harmful metabolic toxins, and stimulates peristaltic bowel movements, thus helping to relieve constipation. “Excelsior” is prepared in the evening and stored in the refrigerator. Warm it up in the morning to body temperature and drink it all, seeds and bran, without chewing.

Morning routine

First, head massage. Using circular movements with your finger tips, massage firmly from the neck and the temples to the crown of the head. This stimulates hair growth and improves mental activity by bringing more blood to your head.

Next, a cold shower or cold rub-down with a sponge; finish with a vigorous drying with a rough towel.

After shower, a dry-brush massage. Use a stiff, bristle brush (not nylon) and brush vigorously all over the body from top to toe.

Morning exercises are next. These could be any of your own favorite gymnastics, or a short, brisk morning walk.


Waerland does not advocate a large breakfast. The morning hours, until 11 or 12 o’clock, constitute a period of elimination, when the bloodstream is heavily charged with the waste products of metabolism and the organs are doing their job of eliminating impurities and toxins from the system. A large breakfast may disrupt this process and interrupt elimination. Therefore it is essential to have a breakfast which requires the minimum of digestive effort and, at the same time, has a cleansing effect on the digestive system.

Homemade soured milk, yogurt, or buttermilk in combination with fresh juicy fruits, such as apples, pears, grapefruit, oranges, bananas, grapes, or fresh berries, is an ideal breakfast.

If fruits are not available, soured milk could be eaten with finely-cut onions stirred into it and then topped with powdered dried nettles, alfalfa, or rose hip powder, and wheat bran, wheat germ, and milk sugar (lactose). Unsprayed and unsulphured dried fruits, such as figs, currants, raisins, prunes, apricots, etc., are also excellent in combination with soured milk. Wash them well and soak in cold water overnight.

Between-meal snacks and drinks

No between-meal snacks are recommended with the exception of fresh fruit.

Herb teas are very beneficial between meals. Use any of the teas available at health food stores, or make your own from unsprayed leaves of apples, raspberries, black currants, birch, strawberries, etc. Rose hip tea* is especially recommended for its delicious flavor, aroma and large amount of natural Vitamin C. Use honey to sweeten your tea.


A bowl of Five-Grain Kruska, or Uncooked Quick Kruska.

Kruska can be eaten with sweet, unpasteurized milk and stewed fruits, or dried fruits soaked overnight. Homemade applesauce is an ideal addition to Kruska.

Kruska is a highly nutritious and heavy meal in itself. If desired, however, it could be supplemented with wholemeal bread and butter, and with freshly sliced onions and a mild cheese, preferably homemade cottage cheese.

There are various ways to prepare Kruska and each individual must experiment to determine the type of Kruska which is best adapted to his needs.


The standard Waerland dinner consists of a large bowl of fresh vegetable salad, the emphasis being on green leafy vegetables. The foundation of this alkaline vegetable meal is a large portion of unpeeled potatoes, either baked in the oven or boiled. Three other standard ingredients are grated raw carrots, red beets and onions. Cabbage, curly kale, chives, raddish, lettuce, dill, parsley and garlic are excellent additions to the salad. Use any available fresh vegetables.

In addition to the potatoes and salad, one could eat one or two slices of sour-dough rye bread* with butter and freshly-cut slices of onions and mild cheese, or cottage cheese. Sour milk or yogurt combine excellently with this vegetable meal, but sweet milk is not allowed. Enzymes and acidophilus bacteria of sour milk have been shown to assist in the digestion and assimilation of raw vegetables.

Note: no drinks of any kind; no vinegar, lemon juice, sugar, raisins, or fresh fruits should be used with this raw vegetable meal. Cooked fruits can be used for dessert, if desired. An exception is made for persons with hydrochloric acid deficiency; in such cases it is permissible to use a little freshly squeezed lemon juice as a dressing for salads. Also, a little cranberry sauce could be used by such persons as a stimulus to the hydrochloric acid glands.

Don’ts of Waerland diet-system

• No salt, vinegar, pepper, mustard, or other sharp spices or condiments.

No coffee, tea, tobacco, or alcohol.

No white sugar or anything made with it; sweets, candies, chocolate, cakes, ice cream, cookies and such.

No white bread or anything made with white flour.

No canned, processed, refined or adulterated foods.

No meat, fish or eggs.

Change-over period

During a change-over period from the “ordinary” diet to the Waerland system, it is important, especially for sick persons, to cleanse the body of accumulated toxins, impurities and residues of sluggish metabolism. Enemas, fasting and lots of exercise in fresh air are helpful for this purpose. The description of fasting in Chapter 2 of this book can be used as a guide in this respect.


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