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Eat for $12 a Week
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EAT
CHEAPER AND EAT BETTER (1995 prices. Updates are welcome.)
If you had to dig
into your pocket a little to pay your internet service provider this month, this page could
help you get your investment back several times over. When I say,
"eat well", I mean "eat healthfully," not "eat
elaborately". Eating healthfully means a complete but meatless diet
of inexpensive, whole foods. It also means a good tasting, simple diet
that you can live with - and will live better with - every day. You will
not get fat on these foods, and will easily maintain or reduce to your optimum
weight. How many obese vegetarians have you met?
You will find that
this diet may not require that you see the doctor as often as you may be used
to. A better, simpler diet means simply better health. Most people
go to the doctor when they're sick. If you've better nutrition, you are
less likely to be sick, and if you're not sick, you probably won't see the
doctor. Now if you don't choose to really follow, faithfully, the proposed
diet's guidelines, you may have less success than those who do stay away from
meat, chemical additives, junk foods and sugar. If you become a
"pudding vegetarian", that is, you eat ANYTHING but meat - lots of
starches, desserts, packaged foods, too few fruits and vegetables, no nuts or
cheeses - and don't eat anything GOOD in place of the meat you dropped, well,
you'll not be successful at being healthy. It stands to reason that the
vegetarians that doctors see are the sick ones, the unsuccessful ones. The
sickly "pudding vegetarians" eat no meat and nothing good, either. Of
course they can't be healthful unless they have the "three sisters"
(corn, beans and squash) each day for their complete protein. But these
vegetarian failures are the very ones that doctors see, because they are the
vegetarians who get sick. If all the "health nuts" that a
doctor sees are sick, the doctor naturally concludes that all vegetarians are
wasting away.
Not so! There
are tens of thousands of vegetarians all around you, but most don't make a
big deal about it. But they exist, and exist well on their sensible meatless
daily fare. It's just that the healthy vegetarians don't have any reason to
go to the doctor, so they're not medical statistics. My wife, children
and myself haven't seen a medical doctor for years,
except for childbirth or check-up. We watch out for our own health, and
eat right. Is it that much of a surprise that nature does the rest?
Healthful diet
equals vegetarian diet. Vegetarian diet equals inexpensive diet. Believeme, it's considerably cheaper to not have to buy
meat at today's prices. We are vegetarian primarily for our health and
personal preferences. Money is not the deciding factor is our being
vegetarian, but if you can eat better and save money at the same time, why
not?
So vegetarian diet
equals inexpensive diet. And what follows is inexpensive diet:
A Week Of Cheap
Eating
Quality budget
meals are going to rely on quality, budget foods. That's why you have
to shop right. The foods to buy include:
Dry
Foods:
Brown rice
Navy, or pea beans
Lentils
Split green peas
Whole wheat
flour
Alfalfa seeds
Mung seeds
Salt (optional)
Yeast (for
baking)
Frozen Foods:
Corn
Green Beans
Squash (any variety)
Canned Foods:
Tomato puree
Pumpkin
Fresh Foods, In
Season
Apples
Carrots
Cabbage
Squash, any
variety
Onions
Jar Foods
Cayenne pepper
sauce
Vegetable oil
Unsulfured molasses
Honey
(optional)
Beverages:
Water
Herb tea
Cider, in
season
Grape juice, or
other
100% juice of any
kind (optional)
Dairy Foods:
Butter
Cottage Cheese
Other cultured
Cheeses
This is your shopping
list. With the exception of the alfalfa seeds and mung
beans, you can find all of the above at a good supermarket. You may
need to go to a health food store for seeds to sprout, and if a food co-op
has better prices on any of the above, I'd certainly buy those items there,
too.
The next portion of
this chapter is going to provide commentary on the foods listed, with prices
and brands given for examples. The listing of brands will be incomplete,
and the prices vary, depending on where and when you buy. This is 1995
information.
Dry Foods Commentary
Brown Rice
(Two pounds (dry) at $.85/lb
Brown rice is high in
protein, carbohydrates, B-vitamins, and roughage. White rice is high in
none of these things except carbohydrate alone. Three-fourths of the
world's people start and finish their day with this one food item. Alone,
it's not enough to live on for optimal health. The entire house doesn't
have to be built of cement to still have a good foundation. Rice, when
cooked, expands to about four or five times its dry weight and size. Two
pounds of rice will yield a lot of meals.
Navy,
or Pea Beans
One pound (dry) at $.79/lb
Also high in
protein and carbohydrate. Use for baked beans, refried beans,
bean-burgers, etc.
Lentils
(Two pounds
at $.85/lb)
Very high in
protein. Expand when cooked as rice does. Make burgers, soup, hash,
lentil-loaf, etc. Please see this website's recipe section: http://www.doctoryourself.com/recipes.html
Split Green Peas
(Same brands as
before) One pound at $.65/lb
The cheapest
green vegetable, best as pea soup. Cooks in several pints of water to
make ten servings of hearty soup. Add onion, cloves, salt to taste. Split
peas, rice, beans and lentils do take a while to cook (45 min. to 1 1/2 hrs.)
so allow plenty of time in preparation, and soak overnight to reduce
cooking time to a minimum. Keep leftover soup in serving-size jars in
the refrigerator, so whenever you want an easy meal, just open a jar of soup
instead of a can. Canned soup is much more expensive and loaded
with salt. Homemade tastes better, too. Pea soup is high in protein
and potassium.
Whole Wheat Flour
(also called Graham
Flour) Five pound bag at $1.89
The "staff
of life". Make bread, pizza, rolls, etc. Heavy but healthy, with
B-vitamins, minerals, protein and fiber. Twice as expensive as bleached
white flour, but you can live on 1/4 as much. I can eat many slices of
white-flour pizza, but only a few pieces of whole wheat pizza will fill
me. Good foods support life, including other forms of life as well as
ours, so keep whole wheat flour in the refrigerator for best shelf
life. For baking, or for a finicky family, you may want to lighten your
product and might can add some Unbleached White
Flour in place of all whole wheat.
Alfalfa Seeds, for
sprouting
(at any
health-food store) 1/4 lb at $3.95/lb
Don't be
dismayed at the high per-pound price until you count the number of seeds in a
pound. A tablespoon of alfalfa seeds makes a wide-mouth jar full of
alfalfa sprouts. All you need is water; rinse twice daily. Sprouts are
one of the best raw foods you can eat. High in protein, all vitamins
especially Vitamin C, and minerals. 1/4 lb. of seeds will last you for
several weeks.
Mung Beans, for sprouting
(At any
health-food store) 1/2 lb at $2.99/lb
Like alfalfa
seeds, generally will found at a health food store. Sprout a tablespoon
at a time and eat raw or, in the case of mung beans
only, lightly steamed. Excellent food, traditionally in Chinese
dishes. Canned sprouts are expensive, overcooked, and tasteless. As
with alfalfa, a small volume of beans makes a large volume of sprouts.
An excellent
sourcebook for health and an outstanding guide to cheap, easy sprouting is Survival
Into the 21st Century, by Viktoras Kulvinskas, M.S. published by Omangod
Press). It costs about $20 and is well worth it. The author has
lived for years on sprouts and fruit... and describes the advantages of doing
so in his book.
Salt, to taste
(1 lb for 49 cents)
Optional, and
use sparingly for best health. Salt is important for taste, especially
for those folks who think that their cooking is too bland. It's better
to eat your home-made good food with a little salt than to eat commercial,
processed food that's loaded with salt. Soups and bread in particular
need salt for most palates. When you add salt to your cooking, remember
that it's still much less than a food processor uses. Salt is a big
ingredient in "convenience" foods and restaurant or
fast-foods. Iodized salt is preferable to insure some iodine in addition
to what's in your daily multiple vitamin. Most
salts contain anti-caking ingredients (chemicals) which rarely are really
needed. If you can get pure salt, put a few grains of rice in the salt
shaker to prevent caking. The rice grains absorb moisture that causes caking.
Iodized salt always has a chemical or two added to "hold" the
iodine. If you eat a lot of sea vegetables or continue to eat seafood,
you get quite a bit of iodine that way. Sea salt is good, too, but not
as a source of iodine, unless mixed with powdered kelp. Adelle
Davis wrote that you can cheaply get iodine in your diet by adding ONE drop
of iodine tincture to a half-gallon of orange juice or other fruit
juice.
Yeast
Three packets
together, $1.29
Read the yeast
label; some dry yeasts may have preservatives in
them. It's good to bake bread regularly, considering the high cost and
low quality of almost all commercial breads. If you want to save on
yeast, use a sour-dough system: save out a fistful of your risen bread dough
and put it in the refrigerator. Keep it until you bake again later in
the week, and then use it instead of yeast. Mix it in with the new
flour-water mixture, and it will culture all the new dough to rise. Then save a fistful of that dough, and continue
on. You can even freeze dough, so that if you want bread and don't have
the time that day to mix it up, just take some frozen dough out of the
freezer as if you'd bought a commercial frozen dough, let it rise and
bake. This way, you can prepare dough only once every week or two, and
always have fresh baked rolls, bread, pizza or whatever you make with it.
Canned and Frozen
Foods Commentary
Frozen
vegetables are to be only slightly cooked, or "blanched" and packed
without water. Vitamin retention is high. Canned vegetables are cooked
longer, packed in water, and more vitamins are usually lost. I would
tend to recommend frozen over canned, and fresh
over frozen. It is easier and cheaper to buy tomatoes as puree and
pumpkin already prepared, and both of these are usually sold canned. It
is best to cook all vegetables lightly, if you cook them at all. Save
that cooking water for soup: it catches a lot of water-soluble vitamins and
minerals. Steaming requires the least amount of water for cooking with
the exception of sautéing, (a low-temperature "frying") in a bit of
butter or vegetable oil.
Jar Foods Commentary
Vegetable Oil
(Price varies; approx.
$2.79 for 24 oz.)
Vegetable oil
is the vegetarian's source of fats and maybe a very small amount of vitamin
E. You'll need oil for cooking and baking. We buy whatever oil is
the cheapest, and that is usually soy oil. You may wish to use sunflower
or olive oils for salads and other special uses, but they will cost somewhat
more. If you can get them, cold pressed oils (slightly cloudy but therefore
minimally processed) are best because they are least refined. You may
have difficulty finding cold-pressed oils anywhere but at a health food
store, and they cost more. Most commercial oils today are refined for
clarity, by an extraction procedure which removes nutritious
"impurities" which hinder keeping qualities of raw oil. (Remember:
good food spoils.) At least oils today are largely free of additives and
preservatives. Still, I'd always read the label. Smell oil to be
sure it's not rancid (old and spoiled) and avoid high-temperature frying;
these two destructive states make oil valueless as food.
Honey
$1.69/lb (any
brand; local farm brands are fresher and less refined than national,
commercial brands. Raw, dark and cloudy honey is most desirable.)
Honey is a
great all-purpose sweetener, and although it costs more than refined white
sugar, you use less. Two-thirds to three-quarters cup honey equals one
cup sugar; use slightly less liquid in the recipe.
Cayenne Pepper
Sauce
($1.59/12 fl.
oz.)
In moderation,
cayenne is actually beneficial to the body, even the stomach. Mixed up as
sauce with vinegar, garlic and salt, it's our favorite condiment. I'd
like to mention that the sweeteners, condiments and spices are all optional,
and if you will enjoy your food without them, that's very good. Many
natural health authorities would agree with you. However, I think it is
important that we be sure that our meals taste good, as well as be good for
us. There is no point in being a vegetarian and hating it. Without
overdoing it, it’s possible to prepare tasty dishes that you and your
family and friends will really enjoy, which will have the added advantage of
being good nourishment and pure.
Fresh Foods Commentary
These are best
when truly cheap and truly fresh. Neither may be possible with today's
high supermarket prices and long-term storage procedures. I think that turns
a lot of people off to fresh fruits and vegetables. There is a fine
alternative, though, and that is to grow your own. For just a few
dollars worth of seeds, you can easily grow enough lettuce, squash,
spinach, cucumbers, radishes, carrots, beets and beans to last the
entire summer at least. A 15-foot square garden can produce a
tremendous amount of available-anytime fresh food. Even a window box or cold
frame will grow quite a bit of lettuce and fresh salad greens through at
least half of the year. Crop freezes, shortages, labor disputes,
cash-crop market price fluctuations and all those pricehiker's
excuses don't matter to the self-subsistent home gardener!
There are some
fresh vegetables that you can buy nearly year-round at fairly low cost:
carrots, onions, potatoes, cabbage and usually celery. These can
be eaten lightly cooked or raw, except for potatoes. Squash, broccoli,
greens and corn can be bought fresh in season at very low prices. Out of
season, frozen vegetables may be cheaper and even better quality than stored
or trucked-in fresh ones. You may be better off getting your fresh
fruits at a roadside stand, farmer's market or orchard. Prices are usually
somewhat lower, and the fruit fresher when you buy directly from the
producer. Apples are a good example. I've seen red or golden delicious
apples for well over $1.00/lb in a supermarket, and there are very few apples
in a pound! At the same time of the year, at an orchard not far from
the city, most apple varieties are seldom more than $10 a bushel. A
bushel would price out at only a fraction as much money per pound. If
you have any backyard at all, the trees to plant are fruit trees.
Dwarf varieties are easy to maintain and to pick, are ornamental, and provide
a great low- or no-cost fruit source.
Dairy Foods Commentary
Butter
(at $1.79/lb)
Over the last
25 years, adjusted for inflation, the price of butter has actually come down. It belongs on the "eat cheap" list. Butter to a vegetarian is an
important article of diet for fats and for good taste. Sauté vegetables
- just plain old beans or zucchini, for instance - in butter and a dash of
soy sauce and see how tasty they are.
Cottage Cheese
Two pounds at
$1.79/lb (preservative-free, uncolored brands only)
Cottage cheese
is about the cheapest cheese there is, and also among the most efficient
sources of calcium and protein for your body. Cottage cheese, like
yogurt, is very digestible and contains many beneficial enzymes. We eat a
good bit of cottage cheese, and so do our kids. Plain yogurt is also
inexpensive, if you buy it in the quart-size container. In my opinion,
cottage cheese tends to be somewhat less mucus-forming than yogurt.
Other cheeses such as aged Cheddar, Swiss, Provolone, Mozzarella and Muenster
are also very good if somewhat more costly. Sometimes you can place a
bulk order through your local health food store or supermarket and get really
low per pound cheese prices. Some stores will charge very little mark-up on
such special orders for good customers. You might try getting together
with a few friends and sharing the amount, because cheese commonly ships in
15 to 30 pound blocks or boxes.
Even if you buy a
few pounds of cheese as you need it at the grocery store, it is still overall
a good value. There is no waste due to trimming or cooking, as with
meat. A couple with two kids might go through 3 to 5 pounds of cheese
a week; if you were a meat eater you'd certainly go through more meat than
that, at the same or higher per pound cost. A few ounces of cheese is also more filling than the same amount of meat. Cheese
can really dress up a vegetarian meal. It is also a good transition
food and can temporarily replace meat on your road to a low- or no-dairy
diet, if you wish.
Beverages Commentary
Various Blends of
Herbal Teas
(24 bags for around
$2 to $3.)
More and more
grocery stores carry herbal teas all the time, and health food stores always
have many varieties. Herb tea is very pleasant, very inexpensive, and
very easy to prepare. Most are caffeine free, and all keep
indefinitely. Try getting two cups of tea from one bag. If you have a
tea ball or strainer, you can purchase herb tea in bulk packs and save even
more money.
When speaking of
tea as a beverage, we are talking about everyday, commercial mixtures of teas
to drink for taste, not for therapy. Still, in moderation, many herbs
are undeniably helpful healers, and an herbology book will tell you which are good for what
ailments. Catnip and chamomile are settling to the body and good before
bedtime. Peppermint and spearmint teas calm the stomach. Raspberry
leaf tea is given to pregnant women and is known to ease labor and
delivery. Boneset helps do what its name implies: mend and strengthen
bones. There are many more uses of the herbs which date back hundreds
and even thousands of years in history. You may find that your taste
preferences lead you to the herb tea that will best benefit you. Nature
is like that sometimes! Validate your instincts by checking The Herb
Book (Lust, 1974).
Apple Cider
($1.79 to
$2.89/gal.)
Fresh cider is
a raw food, full of minerals and raw food enzymes. I think it is one of
the finest foods you can drink. Beware of supermarket "fresh
pressed" cider that reads in small print on the label, "preserved
with 1/10th of one percent sorbic acid" or any
other preservative. Real cider is just pressed apples, cloudy, dark and
perishable. Buy it fresh, read the label, and keep it cold. You can
freeze cider if you are sure to leave 1/5 of the container unfilled to allow
for freezing expansion ("head room"). I can easily drink three
gallons of cider a week by myself. You might think that you'd get the
"runs" if you did that... and you might at first. As your body
gets healthier through daily natural vegetarian diet, you'll find that it
won't need to have the "runs" to clean itself out anymore, because
it is already clean inside. Cider, diluted half and half with water, is
ideal for juice fasting.
Other 100% Juices, Canned
or Bottled
(e.g. Pineapple Juice, Apple Juice, Tomato Juice, "V-8,"
etc., prices ranging from roughly $1.50 to $2.00 for 24 to 48 fl. oz.)
When you can't get
fresh, canned or bottled pure juices are the next best. Some frozen
concentrates are good too, but watch for added sugar. Insist that the
label says juice or 100% juices or pure juice, and nothing else. "Juice
Cocktails" and "Juice Drinks" are not even close to all juice;
they're mostly sugar water. If you're going to pay nearly as much anyway
for water and sugar and coloring, why not spend the extra $.30 or $.40 per
can or bottle and get real juice?
What Was Left Out On
This Listing
Eggs
Eggs are
certainly better than meat, but are unfortunately shunned by some health authorities. I think they are an inexpensive, tasty, versatile source of complete protein. An egg or
two used in cooking seems reasonable to me, but one need rarely make a meal on eggs. Some persons avoid eggs because they feel they could have
been taking lives from potential chicks. Some persons avoid eggs because
they fear heart trouble. This last reason is actually the weakest of the
lot, for although eggs contain cholesterol, they also contain lecithin. Lecithin
is an emulsifier (something that breaks up fats), naturally occurring in
yolk, which helps keep cholesterol from becoming a problem in the body. If
you didn't eat any cholesterol your body would make it anyway. Persons
wanting to cut down on harmful fats should cut out meat, not butter and eggs,
as their first choice. Cut out eggs, too, if you choose, but for a
better reason than cholesterol fears. Studies have found no significant
relationship between a few eggs per week and any disease. Eggs are also
very cheap. Thirty years ago, a dozen small eggs was
very nearly as much as the same dozen today. Only with eggs, and perhaps
home electronics products, has price effectively declined as much as with
eggs. If money is tight and you have a house full of teenagers to feed, buy
them to insure meatless, complete protein.
Spices
I've said
little about spices because some people think we're better off with our food
the way it is, and other people think spices are important for flavor and
palatability in our food. Most folks have spices and use them in cooking and
baking as they see fit, and I doubt if much worry is needed about them.
We use oregano, garlic powder, nutmeg, bay leaves, cinnamon, cloves, basil
and many other herbs or spices in our home food
preparation.
Milk
Milk is absent
in this listing because cheese is present in this listing. Everything
good in milk is concentrated in cheese, and the enzymes, culture,
bacteria, etc. in cheese make it a more efficient and often more agreeable
source of nutrients for the body. Cheese contains very little water as
opposed to milk. If you can get fresh raw milk, as we could when I
worked on a dairy farm, I'd certainly drink it. We raised our babies on
it (after Mom's, of course.)
Here, Then, Is Your
Eat Cheaper, Eat Better Shopping List: Good Food
For Two People for One Week:
Group One: Dry Foods
Brown Rice
2 lbs. @
$0.85/lb $1.70
Navy or Pea
Beans @
$0.79/lb 0.79
Lentils 2
lbs. @
$.85/lb 1.70
Split Peas 1
lb. @
$.65/lb .65
Whole Wheat Flour 5 lbs. @
$1.99 1.99
Alfalfa Seeds 1/4
lb @ $3.95/lb 1.00
Baking Yeast
3 pkts. @ 3 for
$1.29 1.29
Mung Beans 1/2
lb @
$2.99/lb. 1.50
Salt 1
oz.
@ $0.49/lb 0.03 (not a misprint!)
Subtotal:
$10.65
Group Two: Canned and/or Frozen Foods and Fresh Foods in Season
4 packages frozen squash @ $.69 ea
= $1.56
(Spend any extra food
budget money on fresh fruits and vegetables!)
Jar Foods
Honey,
unprocessed (raw)
1/2lb. @
$1.69/lb
$.85
Vegetable Oil 8
oz @ $2.79 for 24
fl. oz. .94
Dairy Foods
Butter, unsalted 1/4
lb @
$1.89/lb
.48
Cottage Cheese 2
lbs @
$1.49/lb
2.98
Beverages
Water
no additional charge
Herb Tea 1 pkg. of 16
bags @
$2.49
$2.49
Cider 1
gal.
@
$2.89
$2.89
(or other natural juice, on sale,
which may still cost more)
$12.19 sub total
$22.84 TOTAL
Remember now, this is for
two people.
Looking at this shopping
list, you might raise such objections as the following:
1) Why so little money
for fresh, canned and frozen fruits and vegetables? Where will your
Vitamin A and C come from?
This is a
stripped-down shopping list, and fruits and vegetables are not cheap unless
you (or a friend) have a garden. "Vegetarian" does not
necessarily mean "only vegetables". In fact, many vegetarian
failures are not happy or healthy with their diet because they ate just
vegetables. The dry foods listed are high in protein, more filling, and
generally very nutritious. Overall, this shopping list will provide outstanding
poverty-priced meals. You will get many of your vitamins from the
sprouted alfalfa, particularly vitamins A and C. If the season permits,
you would want to grow your own lettuce, spinach, zucchini squash,
radishes, carrots and beans. These are very easy vegetables to
grow. Enough seeds for a whole summer may cost you under five dollars at
a discount store, and if you divide that over the weeks you'll be eating from
the garden, that'll raise the grocery bill to about $23.30 a week. For
two people.
I do think
everyone, including a budget-vegetarian, should take a good multiple vitamin every single day, and a vitamin C tablet in
addition. When you look at the cost of life insurance (or a cemetery
plot, for that matter) I think you will agree that vitamin supplements are
about the cheapest form of insurance you can buy. I've seen really low
priced vitamins for two cents per tablet. You are now at $24 a
week. Divide by two and you still can bring it all in at 12 bucks
apiece.
2) You left out
several food items on the actual shopping list that you indicated as very
beneficial earlier. Why?
For economy.
Cayenne pepper sauce and other spices or herbs, molasses, tomato puree, other
vegetables and fruits, and additional fruit and vegetable juices are all very
good, of course. We eat them all; we also spend somewhat more than $12 a
week. What I am trying to do here is show that you can stay alive and
really quite healthy on very little money or food. I'm not interested in
hearing about the inadequacies of food stamp allowances, nor about senior
citizens starving to death on Social Security while eating dog food. Just
because you are poor doesn't mean you have to be malnourished. Oddly
enough, it is often people with money who are malnourished. You can
spend a fortune at the supermarket check-out each week and still eat
badly. Either way, it pays to know how to eat the cheapest and the best.
If you can spend a
little more each week on food - that is, real food, and not packaged,
processed convenience money wasters - then please do so. To feed one
person on $12 a week means to feed a family of four on $48 a week...and that
sounds slightly more like a normal figure to most people, I imagine.
You may find that the per-person cost per week goes down somewhat, for it is
more efficient to shop and cook for more than one. Honestly, we save a
pile of money eating like this. My son, and a
professor friend of mine, calculate that during our 18 year marriage
(with two growing kids), my wife and I have saved well over $30,000. Er, actually, we spent it. To pay the mortgage. This was not just an interesting experiment: it was for real.
Money was short. I have known what it is like to borrow to buy food, and there were times when my
family went 6 weeks without seeing the inside of a supermarket.
3) You did not include
the cost of high-potency vitamin supplementation.
That is
correct. With this diet, or any other, I would take four grams (4,000
mg.) or more of vitamin C a day, divided up among the three meals and between
them. I would also take a good, high-potency, natural
multivitamin. This is the minimum that I do take. I usually take a
calcium/magnesium tablet or two and 600-800 IU of vitamin E daily, also.
Approximate cost per day, all totaled, is about 40 cents or less than $3.00 a
week per person. That is an expense that needs budgeting, yet it is far
cheaper than medical care. I would like to emphasize that if you really
sprout, and eat, 1/4 pound of alfalfa seeds and 1/2 pound of mung beans a week, your vitamin and mineral intake will
be outstanding. Don't stay only with alfalfa and mung,
though. Lentils and whole wheat grains sprout easily and provide better
variety of nutrients, textures, and tastes. Alfalfa is given as an easy
example to start with.
Copyright C 2004 and previous years Andrew W. Saul.
Andrew Saul is the author of the books FIRE YOUR DOCTOR! How to be
Independently Healthy (reader reviews at http://www.doctoryourself.com/review.html
) and DOCTOR YOURSELF: Natural Healing that Works. (reviewed at http://www.doctoryourself.com/saulbooks.html
)
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