Help Yourself to Health

Menu Planning

Three Angels Broadcasting Network

Program transcript

Participants: Agatha Thrash (Host), Don Miller


Series Code: HYTH

Program Code: HYTH000199

00:01 Eating is such a fun time of the day that most people
00:04 feel that they haven't even lived through a day
00:06 if they haven't eaten.
00:08 If you enjoy eating, then you probably enjoy planning for it.
00:12 We're going to be talking about planning
00:14 for meals in this program... We hope you will
00:16 join us for it.
00:37 Welcome to "Help Yourself to Health"
00:39 with Dr. Agatha Thrash of Uchee Pines Institute
00:43 and now, here's your host, Dr. Thrash
00:47 Now, you can begin your planning by
00:50 planning a beautiful table.
00:52 Planning for meals should be such a fun time that
00:57 you make a part of the planning for the meal that of
01:00 planning for a beautiful table.
01:02 And so, I recommend that you take a nice walk,
01:05 get some flowers, wild flowers ... even just some greenery
01:09 can go far toward dressing up your table...
01:12 Sometimes some berries, sometimes a pine cone
01:16 These can be such fun things to gather and to arrange
01:20 on the table and children love to engage in this
01:23 kind of activity.
01:25 I always considered the hardest part of getting
01:28 a meal on the table being that of planning the menu.
01:31 Sometimes I would think... "What can I have,
01:35 I'm totally baffled" I'll think of something...
01:39 No, we had that last week.
01:40 Then I'll think of something else...
01:42 No, I don't care for that this time.
01:45 And pretty soon, the entire planning and preparing time
01:53 has gone by, and then I'd simply open something frozen,
01:56 or something canned and put it on the table quickly
01:59 just out of, sort of, desperation... but
02:02 with a good type of planning, you can come out
02:06 almost always with a very good meal.
02:09 So, we'd like to talk with you some about
02:11 just planning for a normal family... What do you do?
02:15 #1... If you will get the kind of cuisine that you like
02:20 then do the best you can in that cuisine,
02:24 you will do the very best.
02:26 What do I mean by cuisine?
02:28 Well, it's whether you're going to have a Mexican type of
02:31 diet, or you're going to have an Asian type of diet,
02:35 or an American, or an Italian, or a German...
02:38 There are many different kinds of cuisines,
02:41 and you may choose to blend them all.
02:43 You may have a German-type on Monday,
02:46 and an Italian-type on Tuesday, an Asian type of Wednesday,
02:49 and, if you like Italian that much, then another time,
02:53 and another Mexican... so that throughout a week,
02:56 you can have MANY different kinds of cuisines.
03:00 ...All of them very nice for your family.
03:04 Bear in mind that there are certain health problems
03:07 or financial issues in any family that may make it so that
03:12 that particular family will need to have certain considerations
03:16 in the making of a menu.
03:19 So, as we plan for the family, one of the first things is...
03:24 Are there children?
03:26 Now, Dr. Donald Miller will talk with you some
03:29 about how to make a menu for a growing family.
03:34 A family that is on the way up in so far as
03:39 numbers are concerned... Dr. Miller
03:40 Okay, one of the things that's very important in menu planning
03:44 is shopping planning.
03:45 It's not just going to your cabinets and finding out
03:48 what you're going to prepare for what you have on hand
03:51 Preparing a meal begins a week in advance, or a day in advance
03:56 When you go and do that shopping, there are many
03:58 problems that we have in our society today
04:01 that are a result of the food that we're eating
04:05 I want to talk first about precocious puberty
04:09 ...The child that's growing too quickly.
04:12 Basically, a child who grows too quickly,
04:15 you could almost see that they're going to be growing
04:17 too quickly, by looking at the parents because
04:19 normally, a child that's in that family...
04:22 the parents are eating food that also accelerates their growth
04:25 And, of course, they start to grow out board,
04:28 but the child starts to grow inside.
04:30 The things start to grow inside them that's
04:33 going to cause major problems...
04:35 And so, what we need to do is make sure that the
04:37 parents are getting back to the very basics of
04:39 their dietary needs.
04:40 And I'm sure you hear Dr. Thrash and myself saying
04:44 this many, many times, but when we're looking at our diets
04:46 We're looking at fruits, vegetables, whole grains,
04:49 nuts and seeds.
04:51 If we use those foods, we're going to find that we
04:54 have a far better growth pattern... for not only
04:57 the children, but for the adults.
04:59 Now... to go one step beyond, those simple things of food
05:04 it's how we prepare those pieces of food.
05:07 We should prepare them as simply as possible.
05:10 I think the day of the recipe books, and all these fancy
05:14 recipes might be going a little bit beyond where we need to go.
05:18 We should prepare simple food.
05:20 We'll be talking about simple foods a little bit later.
05:22 But we should learn how to eat our foods without a
05:25 whole lot of things added to them.
05:27 The things that are going to promote precocious development
05:31 are things like the animal products,
05:33 and so they should be out of a child's system;
05:35 out of their lifestyles.
05:36 And people say, "Well, WHERE are they going to get
05:38 their protein... Where are they going to get their calcium?
05:40 Where are they going to get all these different things
05:42 ...that's not a problem.
05:43 I know many vegetarians who have been vegetarians
05:46 their entire lives... who have not suffered at all because of
05:49 their dietary choices.
05:50 BUT, I've seen many other people who've been omnivores
05:54 eating EVERYTHING that crawled, flew, or whatever it did
05:56 ...And I see them having many problems when they're
05:59 into their later years.
06:01 And so I recommend a child to be raised on the most
06:04 simple food... They may not grow as fast
06:07 as their counterparts down the street but they WILL grow
06:10 as MUCH as their counterparts down the street,
06:12 just a little bit later.
06:13 I have no problems with seeing a child who is
06:16 maybe even a little bit on the thin side.
06:18 I much rather have a child... I WAS one of those children
06:20 very much on the thin side my whole life... still am!
06:24 But, because I was thin then, I am thin now.
06:28 A child who is a little bit more rotund when they're young,
06:33 are going to be more rotund when they're older.
06:35 We need to take care of ourselves.
06:37 Staying away from the animal products...
06:38 Staying away from the HIGHLY refined carbohydrate foods
06:42 Basically, I usually say, anything that comes in a
06:44 bag or a box are things probably not
06:47 the best foods in the world.
06:48 Now I'm not saying to eliminate all of these things,
06:50 but READ the labels carefully.
06:52 I've become a label-reader.
06:54 I read everything on the label, and if there's anything
06:57 in there that's a question to me, I leave it off.
07:00 And, you're going to find that animal products sometimes
07:03 come under strange names.
07:04 When you look at your bread, have you ever wondered what
07:07 mono and diglycerides are?
07:08 Mono and diglycerides... unless they say from
07:11 vegetable sources, is either lard or tallow...
07:15 fat from an animal...
07:16 And so I put that right back up on the shelf.
07:19 Be a careful label-reader.
07:21 So, no animal products, lower your refined carbohydrates...
07:25 As a matter of fact, you can lower them down to zero
07:27 if you want to.
07:28 Staying away from high fat diets, and a lot of the foods
07:32 are sold with lots of fat in them for one reason...
07:35 They sell better because, for some reason,
07:37 it makes them taste better.
07:38 Stay away from the high fat diets.
07:40 You stay away from these simple things.
07:42 Now this was just 3 things you stay away from,
07:44 5 things that you do...
07:46 fruits, vegetables, whole grains nuts and seeds...
07:49 You will find that your child will grow at the rate in which
07:53 humans are supposed to grow.
07:55 You think about an animal...
07:56 Think about a baby cow...
07:57 When the baby cow was born, a little calf...
07:59 The MILK that its mother produces is made to make
08:03 that baby calf double its birth weight in 47 days.
08:08 A human doesn't do that.
08:10 A human doesn't double their birth weight for 6 months.
08:13 We need to slow it down, because if we take
08:15 in the products that are causing an acceleration in growth
08:18 in another organism, another creature,
08:21 it will do the same thing in a human.
08:22 Now granted, if you give a baby cow's milk
08:26 in infancy, they're not going to double their birth weight
08:29 in 47 days, but you're going to do some damage,
08:33 and you're going to cause a foundation to be laid
08:37 for accelerated puberty, and that's something you don't
08:40 want to meet on down the line.
08:41 I'd much rather have my child to be young
08:44 as long as possible... Dr. Thrash
08:46 Yes, very small when the time to be small occurs
08:51 Don't worry about whether your child is going to eventually
08:54 grow up... they will.
08:55 They may even surpass where they would have grown
08:58 if they had not had a totally vegetarian diet.
09:03 Today, a fully plant-based diet is getting more and more
09:09 in the news, especially when such very famous
09:13 lifestyle centers as Dean Ornish's Lifestyle Center
09:18 is promoting principally a plant-based diet.
09:22 A little dairy products and egg whites are allowed
09:27 in the diet, but not very much.
09:29 And yet, this kind of diet is quite adequate to maintain
09:35 people into advanced old age.
09:37 Now, with the developing family, there may be some things
09:43 in the life of the family, or the health of the family
09:47 that you're aware that you want to try to avoid
09:49 in your children.
09:50 High blood fats is one of those.
09:53 Blood fats are cholesterol, triglycerides, and certain
09:58 other blood fats that we don't usually test for in
10:01 clinical laboratories...
10:02 But the cholesterol is of several fractions...
10:06 The LDL is the so-called bad cholesterol,
10:09 but it actually isn't as bad as some of the others.
10:12 The IDL and the VLDL...
10:15 Those are even more damaging than the LDL
10:18 Then the one that's not damaging is the HDL
10:22 and that one can be raised in the blood to
10:26 very good advantage.
10:27 It acts as a transport vehicle for the other types of
10:32 cholesterol, and takes them out of the body...
10:35 or takes them to the liver so that they can be processed
10:38 and made into something that can be excreted into
10:42 the gastrointestinal tract.
10:44 So what can you do to make the HDL go up?
10:48 One thing is to do exercise.
10:51 Another is to eat very lightly.
10:56 And another is to fast occasionally.
10:59 As one fasts, that brings the HDL cholesterol up.
11:04 So, these things are helpful as you understand about how
11:09 to plan the menu.
11:11 Now, if your children are older, when it is discovered that
11:15 they or you have a high blood cholesterol, or other
11:21 high fats, then you get the children, and sit down together
11:26 Show them the research that you have found,
11:30 and what their blood levels of these blood fats are
11:34 And you enlist their help in fashioning a menu
11:39 ...fashioning a diet plan that will make it so that
11:42 nobody in the family has a high blood cholesterol,
11:46 or triglycerides, so that they can be the most healthy possible
11:50 So what makes triglycerides go up?
11:53 Well the thing that we can know about that, is that it's
11:57 refined carbohydrates.
11:59 What are refined carbohydrates?
12:01 Generally, the white things.
12:02 White four, white rice, white sugar...
12:05 And in the South we would say, white lightning, or alcohol.
12:11 So all of these can make the triglyceride level go up.
12:16 The triglyceride level can stay up for a LONG time.
12:20 Cholesterol will often come right down when you
12:22 start treating it...
12:23 But triglycerides may take much longer.
12:26 People who are prone to have diabetes in the family...
12:29 they ALSO are very likely to get high triglyceride levels.
12:33 So right away, you talk with your children, and say to them,
12:37 "We can have very delightful meals if we eliminate
12:42 desserts, and instead of desserts, we will have
12:45 this or that.
12:46 And then talk about some alternatives...
12:49 such as sweet fruits, or the sweet fruits made into ice cream
12:56 ...those can be very nice desserts!
12:58 And even if you have to invest into some piece of equipment
13:01 like a nice rotary-type juicer, such as the Champion Juicer
13:06 If you need to invest in that to help the family to tolerate
13:11 the diet changes, feel free to do that.
13:14 In the long run, you will spend a lot less money on a piece of
13:19 kitchen equipment, than you do on being sick in some way.
13:24 Now we talk about triglycerides fairly easily.
13:30 What can we do to make the cholesterol go down?
13:33 Well the major thing in making the cholesterol go down
13:38 is a totally plant-based diet.
13:41 We find that to be the most favorable one to bring the
13:44 cholesterol down, and often it will come down in a matter of
13:48 just seems almost like days that the cholesterol
13:52 was very high, and then comes down quite low.
13:54 It's very satisfying to physicians to see this kind of
13:58 change occur.
14:00 So, sit down with the children, usually after they have just
14:04 had a FULL meal...
14:05 Don't sit down with your children and tell them we're
14:07 not going to be having this anymore, or that favorite food
14:11 anymore... if they are hungry.
14:14 Wait until they're well-fed, and they will be
14:17 much more cooperative for lifestyle changes,
14:21 and especially diet changes.
14:23 Now, we talk about overweight so much, that when somebody
14:28 has a problem of being underweight,
14:30 it's almost refreshing.
14:32 I like to talk about how to make a diet that
14:36 can help a person to GAIN weight.
14:38 So, Dr. Don Miller is going to talk with you about that.
14:41 Dr. Miller, what can you tell us that can...
14:43 Ah, you look as if you could have that kind of diet yourself!
14:47 It does, indeed, look like that.
14:50 Maybe you could tell us what you eat...
14:52 and to try to gain weight,
14:54 or maybe you don't try to gain weight?
14:55 Well, you know, it's one of those things.
14:57 I grew up thin... I mean, real thin.
15:00 And I rued the fact that I was thin for most of my years
15:04 until I got to the point in my life where we...
15:07 basically, we see people meeting what we call
15:10 "the middle-age spread"
15:12 And as I saw all my peers spreading out,
15:15 and me staying the way I am,
15:17 I said, "It was not so bad to be so thin"
15:19 Now, you know, it may look like, it's pretty bad
15:23 to be as skinny as you are?
15:24 I've always been this way,
15:26 and I was a distance runner as a young man.
15:29 I liked running marathons.
15:31 I was a good, very good, distance runner,
15:33 and distance runners are thin.
15:36 And so, I really have no problem with it...
15:38 But there are a few things that we can do to help to gain
15:41 some weight, and there are times when I'd like to gain
15:43 weight, and I can tell you some of the things that I have done.
15:46 But I want to go to the blackboard and show you
15:49 a special thing that might help you when you're thinking about
15:52 how in the world are we going to gain weight.
15:55 I'm going to write 3 words on the board...
16:01 Don't Eat Fast As simple as that...
16:13 Don't eat fast!
16:14 If you want to gain weight, Don't Eat Fast
16:22 Many people who have a problem with weight
16:24 they eat too fast,
16:26 they don't have good digestion.
16:28 Basically, the food passes through the body without
16:30 dropping off all the nutrients...
16:31 So we need to slow down when we eat.
16:34 We need to learn to chew our food well.
16:37 We need to take our time when we eat.
16:39 I know when I was a young man working in certain factories
16:42 ...working my way through school,
16:43 factories that have a half an hour to eat lunch
16:46 I wonder how someone does this.
16:47 Now, you're going to find that you have 2 types of people
16:50 One type has a propensity to grow large,
16:54 and one type has a tendency to be thin.
16:57 And, that type of a dietary, that fast lunch,
17:00 is going to make the one bigger, and the one smaller.
17:02 It seems like a strange thing.
17:03 It seems unfair to somebody in there,
17:05 but that's what's going to happen.
17:07 We need to take time and eat our food slowly,
17:10 chew our food well, and eat our foods in an atmosphere
17:17 of calmness.
17:18 When we get this agitation around the table,
17:20 you have incomplete digestion...
17:22 And a person who has a tendency to be thin,
17:24 will not gain any weight for that very reason.
17:27 Now, while I'm at the board, I'll show you one more thing
17:29 If you want to lose weight, we do one more thing here...
17:34 We add a comma here... don't eat, fast
17:40 That's what we should be doing.
17:41 If a person wants to lose weight, they should leave off
17:45 some meals, spend some time away from the table.
17:47 ...that's the best thing in the world to do.
17:49 So, don't eat fast if you want to gain weight;
17:54 don't eat, fast if you want to lose weight.
17:57 Some good suggestions.
17:58 Other things you can do.
17:59 I know that a few years ago, my weight got down
18:02 pretty far, and so I was trying to figure out...
18:04 What in the world can I do to gain some weight?
18:06 And so I went to Dr. Thrash, and I went to her husband
18:08 at the time, and I said...
18:10 As a matter of fact, I didn't have to go to them,
18:12 they looked at me... I was down to 119 pounds.
18:14 And, I didn't know what to do,
18:17 and so Dr. Calvin said, "You need to start eating some
18:21 good, essentially fatty acids. "
18:23 So he had me go out to the store, and buy some
18:25 evening primrose oil capsules.
18:29 And I would take them, and I would put them in my mouth
18:31 and I'd just bite them, suck the oil out,
18:33 and then spit out that nasty capsule.
18:35 And I found that that little bit of essential fatty acids
18:40 was very good to help me with my weight-gaining process.
18:43 Another thing I needed to do is to do some more
18:45 physical activity.
18:46 We find that many times, when we start to get older,
18:49 we get involved in our work...
18:51 We're desk-type jockeys.
18:53 And again, for some people, who are sedentary,
18:55 they get larger...
18:56 Other people who are sedentary, they get smaller.
18:59 I find that those who tend to be smaller,
19:02 need to exercise more.
19:04 And the best time to exercise...
19:06 if you want to put on the most muscle mass,
19:08 the month of the year is the month of July.
19:10 It's interesting, they've done some studies to show that
19:13 the more exercise, and the more sunshine we're exposed to,
19:16 the greater our growth of muscle mass.
19:19 And so, if you want to really gain some weight,
19:21 get out there and do some good physical exercise.
19:24 Now, that means you're not going to find it inside a
19:27 spa, or inside one of these gyms...
19:29 Go outside and do something out of doors.
19:31 I remember when I was a young man,
19:33 I liked to get exercise.
19:35 I was living out in the Mojave Desert... not much to do
19:38 And so, on Sunday mornings, we had a lot of oleander trees
19:42 around my house.
19:43 I would dig DEEP holes in the desert,
19:45 and then bury all the leaves, and cover them back up.
19:47 I just enjoyed digging the holes!
19:49 Digging the holes in the sunshine,
19:51 I found that my mass of muscles started getting
19:55 larger and larger... so this is very good.
19:57 We need to have just a peaceful surroundings around our bodies
20:02 You know, TENSION, can cause you to lose weight.
20:04 Well, if I get really tense...
20:05 as a matter of fact, that was my problem
20:07 when I was down at 119, I was going through a very
20:10 tumultuous time in my life with a lot of emotional problems
20:14 When I got rid of that problem, my weight came back on
20:17 like a flood, and now I'm back up where I like to be.
20:20 And so, again, if you have a problem,
20:25 and you are underweight, look at the alternatives.
20:29 Now, there are 2 alternatives, being a weight that you'd
20:31 like to be... but almost always,
20:33 the other side of the coin is going to be much overweight
20:36 I will settle for underweight any day, over overweight.
20:39 We find that people who are underweight,
20:42 seem to live longer, even in those who are at maybe
20:45 even their ideal weight.
20:46 Less weight seems to be life-preserving...
20:49 And so, get yourself a life-preserver!
20:51 Eat a little bit less, put the fork away a little bit sooner
20:54 Spend your time chewing your food.
20:56 Eat the right amounts of food,
20:58 and you're going to find that your body will
20:59 just fill out to where it's supposed to be.
21:01 Good counsel.
21:02 Now concerning overweight, the menus should be planned
21:08 for families who have a tendency to get overweight.
21:11 There are certain families that have that.
21:13 You will see that the father is overweight,
21:15 the mother is overweight...
21:16 You can be certain that the children,
21:18 unless special measures are taken,
21:20 will also be overweight.
21:22 So, what can we do to prevent that?
21:24 One thing is... plan the menu correctly.
21:26 Start with the times of day, and the number of meals
21:32 that will be served.
21:33 If the children are going to school,
21:35 you'll have to do some planning around that
21:38 If the husband has an out-of-the-home job,
21:41 you'll have to do some planning around that.
21:43 But, I always planned, although my children went to
21:47 school at a different time than my husband went to work,
21:49 or that I went to work...
21:51 I always planned the breakfast time so that
21:54 we could all be together then at least.
21:57 Lunchtime, we sometimes were, and sometimes weren't
22:01 together at lunchtime.
22:03 And because my family was one of those that tends to get
22:06 overweight, we planned no supper at all.
22:10 If you're overweight, it's very clear you don't need supper
22:13 You only need the 2 meals a day that are the most
22:16 physiologic for a human being.
22:18 All animals have a meal period.
22:22 For us, it's 2 meals a day.
22:25 For snakes, I think it's about
22:27 once every 30 days, depending on the snake.
22:29 Some of these big ones may not
22:30 even need to feed that frequently...
22:33 But, at any rate, for humans, it's 2 meals a day
22:36 that's the ideal with no supper...
22:38 rather than 2 meals a day in which there is no breakfast.
22:46 Now, you will notice that in planning a meal
22:51 for the overweight, you also need to be careful
22:54 that you do not have the high fat foods that are so common
23:01 in our population today making us overweight.
23:06 Highly salted foods will also make us get overweight.
23:09 So I'd like to encourage that as you make the menu that
23:16 you're careful about the types of free fats that you use.
23:20 If you use any at all, it should be something like Pam to
23:25 simply spray a baking dish, so that the food
23:31 would not stick to it.
23:33 Now in addition to that, plan some time after the meal
23:39 for a little walk.
23:40 The sooner after the meal that a person walks,
23:43 or takes some kind of exercise,
23:45 the greater the likelihood that the person will burn
23:49 the extra calories at that time,
23:53 or calories that they wish to get rid of.
23:57 Furthermore, a good long period for people who
24:00 want to lose weight is very good, start off slowly
24:04 but after about 30 minutes, then you start
24:06 getting much faster again.
24:10 So much for overweight...
24:12 there are other problems in the home, or in the family that
24:15 may need to be addressed.
24:17 And one of those is... a family prone to arthritis.
24:22 And so, I've asked Dr. Miller if he will talk with you a bit
24:25 about what kind of diet you can plan for arthritis.
24:30 We find that arthritis is often an inflammatory response
24:35 of an allergy to some type of food...
24:38 And so basically, the best thing to do is
24:40 find out what is in our dietary that's causing us to have
24:43 this problem with arthritis.
24:46 Now the things that I have studied...
24:49 One of the main allergens that will cause
24:51 an arthritic condition is the foods that are called the
24:54 nightshade group.
24:56 These are potatoes, the white potatoes; tomatoes,
25:00 eggplants, peppers, tobacco, and there are some
25:04 wild nightshades growing in the fields
25:06 that the cows will eat, and so, therefore, it will pass on the
25:10 nightshades through the milk.
25:11 And so what's the best thing to do here is
25:13 find out... Are we sensitive to the nightshade group?
25:17 If you're sensitive, then the whole dietary needs to be
25:21 planned around... getting away from these foods.
25:22 If we grow up... and I've been in many countries
25:24 where they eat a certain dietary and anything outside of that
25:29 small area of their normal menus they don't even want to eat it.
25:35 If we can train our families from the youngest years
25:38 to eat down a certain path, that's the best way.
25:41 There are other things that are known to be
25:45 allergenic to the body that will cause arthritic-like conditions
25:49 Pork is one, wheat is another, eggs, citrus...
25:55 An allergenic food does not have to be a BAD food,
25:59 it just has to be bad for YOU.
26:00 And if that's the problem,
26:02 you learn to stay away from that particular food.
26:05 And you need to become a good menu-planner,
26:09 and a good recipe-reader, and
26:12 an ingredient-reader when you go to the store
26:14 because there are many thickening agents...
26:15 They use potatoes to thicken many things.
26:17 They use red peppers to color many things.
26:21 So you have to look at the ingredients to make sure
26:25 that you're not getting something in that dietary...
26:29 because the smallest amount of these types of items
26:32 can give you the inflammatory reaction in an arthritic joint
26:36 And so you need to stay away from those things.
26:38 We find that 12 raw pecans a day are quite good for arthritis
26:42 you might want to move in that direction.
26:44 But exercise is good for arthritis.
26:47 Drinking plenty of water is good for arthritis.
26:49 And I will mention this, they find that many children
26:53 become susceptible to arthritis as a result of immunizations
26:59 and so, we need to be very careful with immunizations.
27:02 And also, high protein diets lead to more arthritis.
27:07 And so, getting into a simple dietary,
27:09 staying away from the nightshades as an experiment
27:12 you might find that you're going to maybe avoid
27:15 that whole problem in the family.
27:17 Well I hope these things about how to plan a menu
27:21 will make the menu not be so difficult as I once
27:25 thought that it was.
27:26 I like to make a whole month's menus at one time
27:30 for the family, so that I can vary everything
27:34 not only from day-to-day, but from week-to-week
27:37 or even from one month to the next.
27:39 So with these very simple things that we have discussed,
27:42 you should be able to make a NICE menu for the family
27:47 that they will like, and that you will enjoy making.
27:51 It isn't difficult to plan a menu.


Revised 2014-12-17