Adelle's recommendations are primarily in each chapter of Let's Eat Right to Keep Fit. Here are some additional comments and sources.
Breakfast & Blood Sugar
Iron & Iodine
Potassium & Sodium
Minerals & Soil
Join the Group
Adelle recommended Pep-Up.This is her famous fortified milk drink called "Pep-up" which is on pages 219-220 of _Let's Eat Right to Keep Fit_. Her idea was that all ingredients must be obtained at the same time. Personally, I stay away from powdered milk. I don't think it is a health-promoting food, except perhaps for certain specific reasons for short periods of time.
Combine in blender or mix with electric mixer:
2 egg yolks or whole eggs (unless cooked preferred)
1 tablespoon granular lecithin
1 tablespoon vegetable oil or mixed vegetable oils
1 1/2 teaspoons calcium lactate or 4 teaspoons calcium gluconate or 1 teaspoon bone meal
1/4 cup yogurt or 1 tablespoon acidophilus culture
2 cups whole or skim milk
1/4 to 1/2 cup yeast [brewers, not bakers] fortified with calcium and magnesium
1/4 to 1/2 cup non-instant powdered milk or 1/2 to 1 cup instant powdered milk
1 teaspoon pure vanilla or 1/2 teaspoon cinnamon or nutmet
1/2 cup frozen, undiluted orange juice
magnesium carbonate, oxide, or other magnesium salt
Pour into a container and add the remainder of a quart of milk; cover and keep refrigerated. Stir before using.
Other ingredients may be added: 1/4 cup of soy flour and/or wheat germ will still further increase the protein content; 1 teaspoon of granular kelp can supply iodine; banana, crushed pineapple, or any frozen, undiluted fruit juice can vary flavor and furnish more calories. If milk is not well tolerated, fruit juices or pure yogurt, predigested during the culturing process, can be used as a base. When the entire quantity is to be drunk immediately by a family, 1/4 teaspoon of a magnesium salt should be added for each person, but magnesium changes the flavor if the drink is allowed to stand. Magnesium may be obtained from a tablet or stirred into an individual serving of pep-up. If low calories are desired, only skim fresh and powdered milk, yeast, calcium, magnesium, and yogurt can be combined with 1 teaspoon of oil, and the fruit or juice omitted.
Persons who have digestive disturbances or are ill should take no more than 1/4 cup of pep-up at each meal and/or mid-meal at first; even this small amount should be sipped through a straw to prevent air-swallowing. Individuals suffering from acute infections or ulcers or under severe stress would do well to take 2/3 cup of this fortified milk (together with perhaps 50 milligrams of pantothenic acid and 1,500 milligrams of vitamin C) every 2 or 3 hours around the clock, even when they awake at night; if supplements furnish their other nutritional requirements, no foods need be eaten temporarily. For most persons, however, a single cup of pep-up at breakfast does much to increase their general vitality. In other respects, their menus may be quite conventional.
Buy Let's Eat Right to Keep Fit Amazon.com, eBay, Barnes & Noble
Acid: a substance or chemical that has a high number of electrons in the outer shell, which gives the substance certain reactive properties; capable of combining with a base to produce a salt
ALERT: abbreviation for Adelle's book Let's Eat Right to Keep Fit
Alkaline: also called a base; a substance or chemical that has a low number of electrons in the outer shell, which gives the substance certain reactive properties; it is capable of combining with an acid to produce a salt
Atom: the basic unit of matter, generally thought to be composed of three kinds of smaller particles (protons, neutrons, and electrons), the number of the particles in the atom determining the observable properties that that substance has; generally, the nucleus of the atom is made of protons and neutrons, while the much smaller electrons orbit around the nucleus, one electron for each proton, in an arrangement of spherical shells, or so it has been conceived in the past; there are only about 100 different kinds of atoms in the universe, numbering from 1 (which is hydrogen, having one proton and one electron) to Lawrencium (having 103 protons and electrons)
Chemical: a substance derived by chemical processes, or used to create something through chemical processes; a chemical is usually composed of just one kind of molecule, or a specific blend of several kinds of molecules in specific proportions
Compound: a mixture of chemicals; also called a "chemical compound"
Element: a substance composed of just one kind of atom; look up "element" in your dictionary for a list of them; they can be gaseous, liquid or solid
Iodide: any of several compounds containing iodine, artifically added to salt to prevent goiter, an enlarging of the thyroid gland of the throat due to deficiency of iodine; Adelle believed strongly in using real sea salt, or iodized salt
Iodine: chemical element number 53, using the symbol "I"; needed by the thyroid glands to produce the hormone thyroxin, which profoundly regulates growth and metabolism; certain soils that were once under the ocean (along the Atlantic Coast, and parts of Kansas, South Dakota, Utah, western Texas and New Mexico) have enough iodine to produce foods of adequate iodine content --- elsewhere, the only reliable sources are sea foods including ocean fish including shellfish, kelp of all kinds, and real sea salt (ALERT p. 181)
Mineral: homogeneous substance composed of molecules made of a combination of several elements, usually in solid and/or rock form, often as crystals, generally found in the ground and sea water (which contains all of the elements on Earth); when nutritionists speak of "minerals" they usually mean elements, such as calcium, iron, magnesium, many others; this website will use the term "mineral elements" for such chemicals
Nutrient: a general term for any substance in foods, or added to foods, that promotes health in describable ways
Organic: Adelle writes, "grown on humus-rich soil without the addition of artificial fertilizers" and in her day, the term "organic" meant food grown to be vibrantly health-promoting, full of life, close to nature, and all the indefineables we all know mean naturally grown on rich soil, managed by good farmers who keep down pests through their expertise and skills; in chemistry, the term "organic" simply means molecules that contain carbon, hydrogen and oxygen, which all life is largely composed of; today, states and countries define the term differently, but it usually means food that does not have added artificial chemicals of any kind; such a term says little or nothing about the vibrancy of life in the food
Salt: the word itself is cognate to the Greek hals, meaning both "salt" and "sea"; sodium chloride, or "table salt", is just one type of salt, which generally means a residue left over from the evaporation of a large amount of water.
Sea salt: as a labelling term, this means any kind of salt derived from the sea, but usually this type of product is composed solely of sodium chloride, with added iodide to protect against goiter, and some other chemical to keep it from attracting moisture. The term was popularized during the Health Food Movement when people made real sea salt by evaporating sea water and keeping all the crystals and compounds that were formed; the salts thus obtained are composed of all the numerous mineral elements on earth, in proportions needed by the body (mineral elements occur in the blood in almost the identical proportions in which they occur in sea water). Sadly, though there is more iodine in real sea salt than in the commercial product, and in a natural form, the FDA has decreed that real sea salt must be labelled with the scary words: "Does not contain iodide, a necessary nutrient".
Vitamin: literally means simply "life-giving"; a man-made chemical or naturally-occurring compound derived from foods, plants, or animals, that is essential to human health