| Folic Acid
You can eat fruits and vegetables for your folic acid fix, but to be sure, take a daily multivitamin that has 400 micrograms of folic acid.
Folic acid is important in fighting cardiovascular disease and reducing levels of homocysteine, an amino acid responsible for inflaming and damaging blood vessels and associated with osteoporosis. Folic acid, vitamin B6, and vitamin B12 all can reduce levels of homocysteine.
Pregnant women have a special need for folic acid because it's key to fetal development and nervous system functioning. |
| Protein from lean meat (especially fresh, wild-caught fish high in omega-3 fats) and minerals from vegetables and fruits are even more critical for a developing brain than for an adult brain because children are building new structures and shaping relationships among parts of the brain. So it's key to feed children premium fuel every day.
Q: What do you think about tanning bed rays?
A: The light sources vary from place to place and from booth to booth, which makes tanning beds unpredictable and sometimes risky. |
| You get more sun and consume more fruits and vegetables in the summer, which raises your vitamin D and calcium absorption levels and increases your magnesium and serotonin production. You're going along great, feeling good, mood elevated; but then winter comes and your vitamin D level falls. Your serotonin production and calcium and magnesium levels decline, too, and these changes depress your mood.
The longer your winter, the more pronounced the seasonal variations in serotonin production. |
| If you're dehydrated because you're not drinking enough water or eating enough fluid-filled fruits and veggies, you are stuck with acid. If you're on "water pills," these will not only dehydrate you, they will also cause you to waste excessive amounts of potassium and magnesium, both of which may aggravate the acid excess.
Acid excess (acidosis) is a stress on your system. Your body undergoes a stress response in an effort to neutralize the imbalance. The changes include higher Cortisol levels; lower growth hormone levels; and higher renin, angiotensin, and aldosterone levels. |
| Most manufacturers of canned fruits add sugar for preservation.
Frozen produce is often blanched before freezing, and a significant number of nutrients are destroyed in the blanching process. Think of it like this:
?Fresh is best.
?Frozen is okay when you're in a bind.
?Canned is okay if you're stranded on a desert island.
If you do use canned produce or meat, rinse it to get rid of the added salt and sugar.
The produce-to-protein ratio of 3:1 comes from acid-base calculations that were adapted from Drs. |
David Winston, RH(AHG), and Steven Maimes
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 Siberians secretly transported the herb down ancient trails to the Caucasian Mountains, where it was traded for Georgian wines, fruits, garlic, and honey.
In Siberia, rhodiola was taken regularly, especially during the cold and wet winters, to prevent sickness. In Mongolia, it was used for the treatment of tuberculosis and cancer. In mountain villages of Siberia, a bouquet of rhodiola roots still is given to couples prior to marriage to enhance fertility and assure the birth of healthy children.
Rhodiola was first noted in the West by Dioscorides, a famous Greek physician. |
Stephen T. Sinatra, M.D.
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 Whether or not blood tests show low levels of magnesium, a dietary history that reveals a diet low in leafy green vegetables and fruits still suggests a deficiency.
Magnesium May Keep the Doctor Away
I can't overemphasize the importance of taking supplemental magnesium. I believe we should all be taking at least 400 mg per day, regardless of our dietary intake, as a sound health insurance policy. The only contraindications to magnesium therapy that I know are kidney failure or kidney insufficiency. |
David Winston, RH(AHG), and Steven Maimes
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| In addition to fruits and vegetables, people since ancient times have used specific plants in the form of spices, condiments, and teas to enhance appetite, alter mood, and promote physical and mental well-being. Many plants also were used by healers as medicines to improve poor health and restore vitality in sick patients.
Throughout history, people selected which plants to use by carefully observing their effects on animals and other people. Although not scientific, this process for selecting physiologically active plants was effective because people were used as trial subjects. |
Stephen T. Sinatra, M.D.
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| Those of you who are environmentally conscious may already know that our soils are becoming depleted of magnesium, which eliminates the natural opportunity to receive magnesium from fruits, vegetables, and water. The widespread use of portable water in plastic bottles can be another problem. Unless the label sites that magnesium is present in that water, you cannot be sure that it is.
Emotional and physical stress also deplete the body's magnesium stores. The more vigilant, time urgent, overly concerned, and fearful we become, the more Cortisol is secreted from our adrenals. |
David Winston, RH(AHG), and Steven Maimes
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| Adaptogen Notes
• Lycium is extremely rich in two carotenoids (antioxidant compounds that produce the orange or yellow color in vegetables and fruits): lutein and zeaxanthin. They are pigments used by the retina of the eye and are critical for eye health. Lycium stabilizes the small capillaries in the eyes and is used for poor night vision; dry, red, or painful eyes; macular degeneration; excessive tearing; and to help prevent cataracts and glaucoma.
• Schisandra increases visual acuity and decreases eye fatigue in tasks requiring extended visual concentration. |
Gabriel Cousens
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 Vogel has answered: It was not the olive oil that was key in the Lyon Diet Heart Study of the Mediterranean cuisine, but rather, it may have been the fruits, vegetables, nuts, bread, and fish that were key, in conjunction with less meat in the diet. Actually, Vogel points out, the Lyon Diet did not use olive oil.
The research suggests that olive oil is not heart-healthy, although olive oil is clearly healthier than foods saturated with trans fats. But being better than those foods is not saying much. |
| MANDOLINE
A most versatile kitchen tool, the mandoline is simple to use and will perfectly slice veggies and fruits thick or thin. With the switch of a blade, you can instantly julienne, grate, or shred. Essential for making vegetable "pasta" for live-food lasagna and other wide "noodle" dishes.
Miscellaneous Tips
DEHYDRATION
Low-temperature food dehydration is a technique that warms and dries food yet will not destroy enzymes. It has been suggested by Edward
Howell in his book Food Enzymes for Health and Longevity that food enzymes are destroyed when the food temperature reaches 115-120? |
| Thawing frozen fruits converted their glucoside and galactoside containing fractions into carcinogenic substances.
?Extremely short exposure of raw, cooked, or frozen vegetables converted their plant alkaloids into carcinogens.
?Carcinogenic free radicals were formed in microwaved plants, especially root vegetables.
Russian researchers also reported a marked acceleration of structural degradation leading to a decreased food value of 60 to 90 percent in all foods tested. Among the changes observed were:
? |
Mark Sircus
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 Thus today hardly anyone can eat enough fruits and vegetables to supply his or her body with the mineral salts required for good health.
It is crucial that doctors and parents recognize that from poor soil comes poor food, deficient in minerals and vitamins
Dr. Nan Kathryn Fuchs, author of The Nutrition Detective, says that, "Our diets today are very different from those of our ancestors though our bodies remain similar. Thousands of years ago, our ancestors ate foods high in magnesium and low in calcium. |
| MSM is a naturally occurring sulfur containing molecule found in fruits, vegetables, seafood and meat. It is present in the body and humans excrete from 4-11 mg. daily in urine. Research suggests that it is required for the body to preserve normal function and structure. Food processing destroys the MSM normally present in food.
21 Cysteine and cystine are closely related. One cystine molecule is composed of two bonded cysteine molecules and each can convert to the other as required. Both amino acids contain sulfur (via free sulfhydryl groups) which makes them powerful antioxidants. |
| No man, woman or child today can eat enough fruits and vegetables to supply their bodies with enough magnesium for perfect health. There has been a gradual decline of dietary magnesium in the United States, from a high of 500 mg/day at the turn of the last century to barely 175-225 mg/day today.1 Both MIT and the National Academy of Sciences have determined that there are vast deficiencies in the American population. |
Steven V. Joyal
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 Polyphenols give some flowers, vegetables, and fruits their color and are excellent sources of antioxidants. They may also have some anticancer properties. postprandial blood glucose: A blood sample taken one to two hours after eating to identify the amount of glucose in the blood, retinopathy: A disease of the small blood vessels in the retina of the eye. sulfonylureas: A class of oral medications used to treat high blood glucose levels. They achieve this by helping the pancreas make more insulin and by helping the body make optimal use of the insulin it does make. |
| Department of Agriculture for the period 1963 to 1992, the vitamin and mineral content of fruits and vegetables declined dramatically: for example, calcium declined by 30 percent, iron by 32 percent, and magnesium by 21 percent in selected crops.
America is a fast-food nation. If we aren't picking it up at a drive-through window, we're nuking it in a microwave. We cook fast, eat fast, live fast, and are on the fast track for dying due to diabetes, obesity, and heart disease. Supplements are not a panacea for a nutritionally deficient diet. |
David Winston, RH(AHG), and Steven Maimes
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| Amla also is used traditionally with the beleric and chebulic myrob-alan fruits to make one of the most famous formulas in ayurvedic medicine—tripbala. This medicine is used as a bowel tonic for constipation and diarrhea and to help lose weight, treat diabetes, and strengthen the eyes and circulatory system.
An elderly sage, Chyavan, was concerned that he would not be able to satisfy the needs of his young bride. In meditation, he became aware of the herbal formula that would restore his youthful vitality. This formula became known as Chyavanprash, or the jam of Chyavan. |
Dawson Church
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 There are certainly lifestyle factors that make a big difference in our health and longevity Having a Body Mass Index of twenty-five or less, eating a diet rich in fruits and vegetables, daily aerobic exercise, avoiding smoking and excess alcohol—all these contribute to living to a ripe old age. There may be an epigenetic component to each of them too. Yet there is mounting evidence that invisible factors of consciousness and intention—such as our beliefs, feelings, prayers, and attitudes—play an important role in the epigenetic control of genes. |
Brenda Watson and Leonard Smith
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 I am not suggesting eating raw meats but rather fruits, vegetables, nuts, seeds, and grains. There are certain raw foods that are either nutritious to the liver or will help detoxify the body in other ways. Making a point to include these foods into your diet can be very helpful. Here is a list of foods to include:
?Raw beets: stimulate the function of liver cells and encourage bile flow
?Cilantro: studies have shown it to be effective at chelating mercury and lead from the body
?Parsley: a natural diuretic, helps relieve congestion of the kidneys
? |
| The enzymatic level of fresh foods, such as fruits and vegetables, is reduced by long-term storage, pesticides, and toxins in the water and soil. As we age, the number of enzymes and their activity levels decrease. This is why supplementation with enzymes is helpful.
In the digestive system, enzymes break down foods by splitting apart the bonds that hold nutrients together—nutrients that the body will eventually use for energy. Normally, enzymes are present in raw foods to assist with digestion. However, many foods are depleted of their natural enzymes through cooking and processing. |
| More recently, researchers have come to believe that as long as you eat a wide variety of fruits, vegetables, beans, nuts, and seeds, you are assured of taking in all the necessary amino acids.
Excellent Sources of Protein/Amino Acids chicken eggs tofu (use sparingly) turkey pork (use sparingly) fish—especially salmon whey beef (use sparingly) (choose wild-caught)
Protein Foods to Avoid processed luncheon honey-baked ham liver meats fatty cuts of meat
When you eat red meat, your health will benefit more by your choosing meat from grass-fed animals versus grain-fed. |
| Proteins, such as meat and eggs, are the major builders. Most fruits are aggressive cleansers, while vegetables have both a cleansing and building effect on the body. Ideally, a detoxification diet will feature cleansing foods but contain enough of the building ones to prevent undue discomfort brought on by too rapid a release of toxins.
An extreme cleansing or detoxification program such as a water fast (where no food at all is eaten and no beverage consumed other than water), fruit diet, or prolonged juice "fast" is not recommended. |
Gary Null and Amy McDonald
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 I began the jump start by juicing vegetables and fruits. I am vegan and go on fasts using green and red powders. I lost weight and feel liberated and healthy.
PEDRO
I began to run again when I changed my diet. I felt great within a month, unbelievable! I mix green and red powder into a drink before each run and I outrun professionals. At one point I lost too much weight, but I keep to the program and rarely go off it. No sugars. I enjoy milk-free chocolate and the recommended supplements. The diet and the exercise built me up and I'm enjoying my life and body. |
| I am vegan, use organic foods, and eat vegetables and fruits. I discovered my allergy to wheat. With a clear mind, learning comes quickly to me now. I no longer harbor yeast infections. I work in a synagogue. My skin is clear, and the behavioral problems and anxieties which held me back ceased.
I use supplements, an air filter, antioxidants, and Vitamin C. I recently began walking as exercise to lose weight, a current problem.
BOB
I was a heroin addict and methadone user until 2001.1 was depressed, physically weak with elevated blood pressure and glaucoma. My hair was thinning. |
| Remember that red fruits and their concentrates repair damage to your DNA. This is crucial because once you repair the damage to the DNA, the cell can regain much, if not all, of its previous functioning.
Exercise to Lower Cholesterol_
When you exercise aerobically for up to an hour a day, you are increasing the good HDL cholesterol and reducing the bad LDL cholesterol. It may take three, four, or five months, but you will see a noticeable change.
A Protocol to Lower High Blood Pressure (Hypertension)
Hypertension is one of the top killers. |
| They have other gastronom-ical, intestinal symptoms, such as weight loss, and chronic conditions with a lot of diarrhea, especially after eating watery fruits. Shortness of breath with exertion is very common. The skin tends to be dry, rough and scaly. Arsenicum is also indicated during acute Epstein Barr virus or flu-like symptoms especially when there is great thirst."
Kali phosphorica also helps with anxiety and fear. Compared with arsenicum, it is more effective against brain fog. "People who need this cannot recall names or words," Dr. Korins says. "They have problems with memory. |
Stephen T. Sinatra, M.D.
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| Magnesium is found abundantly in nuts, seeds (especially coarse pumpkin seeds, as well as leafy green vegetables, especially kelp and spinach), beans, tofu, and fruits such as figs, apricots, and bananas.
Remember, magnesium is involved in over 300 enzymatic reactions in the body, and is crucial in any reaction requiring ATP enzymes. Taking magnesium supplements in combination with a healthy diet is the way to go. That recommendation is pretty justifiable based on the Honolulu Heart Program alone. Meanwhile, I'm not going to wait for another thirty-year finding. |
Gary Null and Amy McDonald
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| Also, the soil in which our food is grown is depleted of the essential nutrients, even the soil in which 'organic' fruits and vegetables are grown. There are some organic farmers who do not remineralize their soil.
"Among the environmental contaminants at play when children have learning or behavior problems are insecticide and pesticide residues in our food and water and metal contamination, especially aluminum or lead toxicity. |
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