Hyla Cass
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 It's well known that five or more servings per day of fruits and vegetables is a known cancer-risk reducer, and this is likely due in part to the fact that these foods are excellent sources of folate. Leafy greens are the best source of all—the name "folate" actually is derived from the word "foliage." Beans, citrus juices, and whole grains are also good sources.
Like vitamin B12, folate is a key player in the synthesis of DNA and in methylation (a biological process that helps DNA resist cancerous changes)—therefore, it's important for cancer prevention. |
Dawson Church
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 In Life Beyond 100, Norman Shealy speculates that a human health span, using only the factors known today and not the fruits of future research, might extend to 140 years.1 This figure seems completely outside the bounds of possibility to most medical practitioners today—perhaps as improbable as proposing to a Utah frontier surgeon in 1900 that, within a century, human life expectancy would almost double from the 42-year average that prevailed at the time.... |
Andreas Moritz
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 For salt to be useful to the body, it needs to penetrate foods—that is, the moisture of the fruits, vegetables, grains, and legumes must be allowed to dissolve the salt. If salt is used in its dry state, it enters the body in a nonionized form and creates thirst (a sign of being poisoned) . It causes further harm because it is not being properly assimilated and utilized. (See Chapter 3.)
You may dissolve a pinch of salt in a small amount of water and add that to fruit or other foods that are not usually cooked. This will aid in the digestion of those items while helping to deacidify the body. |
| Children rarely produce gallstones if they eat a balanced, vegetarian diet that is rich in vegetables, fruits, and complex carbohydrates.
Effects of Refined and Unrefined Salt
Natural sea salt contains ninety-two essential minerals, whereas refined adulterated salt (a byproduct of the chemical industry) contains only two elements, sodium (Na) and chlorine (CI). When cells suffer from a dietary deficiency of trace elements, they lose their ability to control their ions. This has dire consequences on the human body. |
Peter J. Whitehouse and Daniel George
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 Lessons from the Mediterranean
In recent years, nutritionists have extolled the benefits of what has come to be known as the Mediterranean Diet, which broadly consists of a high intake of fish, fruits and vegetables, legumes, cereals, and olive oil, and a low to moderate intake of dairy products, red meat and poultry, and alcohol. This is a diet thought to be vaguely reminiscent of our hunter-gatherer ancestors (minus dairy, oil, and alcohol), and thus more in accordance with our genetic inheritance. |
| Both historical and anthropological evidence seems to bear out that the average adult height was substantially higher—nearly six inches—in hunter-gatherer populations (in which the staple foods were lean meats, fruits, and vegetables) than in agricultural societies (in which cereals and starches emerged as the staple foods).
?Among recent hunter-gatherer populations there is an almost total absence of the diseases that afflict so many citizens in developed Western countries. |
| Thinking like a hunter-gatherer
To understand why such foods as fish, fruits, and vegetables are good for our brains, we need to visualize ourselves along the continuum of human evolution. With the birth of agriculture approximately ten thousand years ago, and the rise of global agribusiness in the last two centuries, contemporary diets have become progressively more divergent from the diets of our hunter-gatherer ancestors who foraged freely for their food. |
| Other experts recommend eating antioxidant-rich diets full of fruits and vegetables, since it is theorized that such antioxidants as vitamins E and C and selenium may have the capacity to neutralize free radicals by donating their electrons to help with stability. An abundance of antioxidants, it is held, may preempt the chain reaction of damage to living cells in the body.
These theories withstanding, the long-term effects of antioxidants have not been proven. |
| The doctor spends the next ten minutes talking to her about making dietary changes, eating more fruits and vegetables, as well as foods high in antioxidants, B vitamins, and fish, which is high in omega-3 fatty acids that also seem to have cardio-protective benefits in addition to cognitive ones. He explains the importance of diet in keeping cholesterol and blood pressure low and reducing the risk for diabetes.
"But what's even more important than what you eat is with whom you eat," he says. |
| Eat more fruits and vegetables (vitamins and minerals, antioxidants).
•Lower sodium intake.
•Restrict your daily calories.
•Enjoy alcohol in moderation.
Protecting Young Minds
?Promote breast-feeding in your family.
?Support the right of women to breast-feed in public.
?Ensure that all children are able to eat nutritious diets in their formative years.
Exercise
?Elevate your heart rate fifteen to thirty minutes a day, three times a week.
•Pick activities you enjoy.
?Protect your brain when exercising. |
Gary Null and Amy McDonald
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 The latest study shows that the average child does not eat one single serving of vegetables and fruits a day. Not one. The study gives French fries the benefit of being a half serving of vegetables. So how are these kids supposed to have the biochemistry to allow their bodies and brains to function?
Dr. James D. |
Elaine Magee
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 To lower the energy density of foods like soups, sandwiches, or casseroles, substitute fruits and vegetables when possible for higher energy-density ingredients (like high-fat cheese, cooking fat, or sausage).
WHY MILK MATTERS
It seems that my generation, the baby boomers, grew up without the beverage monopoly we call the soda business in full force like it is today. As kids, many of us drank milk at every meal. Frankly, I don't even remember having soda every day. I think it was reserved for parties or the occasional trip to the golden arches or downtown diner. |
Tom Bohager
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 Most beneficial as an antiinflammatory
Food Chemical Codex papain units (FCCPU)
Pectinase
Carbohydrase þBreaks down carbohydrates, such as pectin, found in many fruits and vegetables
Apple juice depectiniz-ing units (AJDU)
Phytase
Carbohydrase þBreaks down carbohydrates, especially phytic acid, found in the leaves of plants
?Helps with mineral absorption
Phytase units (PU)
Enzyme
Category
Purpose
Unit of Measurement
Protease
Protease þBreaks down protein
?Bonds with alpha 2-macro-globulin to support immune function when taken on an empty stomach
? |
Ann N. Martin
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 Natural sources of iron include liver, kidney, lean meats, shellfish, fruits, nuts, whole grains, leafy vegetables and blackstrap molasses. Ferrous sulfate can deplete vitamin E, which many "natural" pet foods use as a preservative.2
Copper oxide and copper proteinate: These are necessary for converting the iron into hemoglobin. The liver stores the excess copper that the body is unable to use. Excess copper can result in liver disease. For example, Bedlington terriers can inherit hemolytic anemia, characterized by an abnormal accumulation of copper in the liver. |
Tom Bohager
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| He found that raw ripe fruits, vegetables, and juices had the most healthful effects. Dr. Gerson believed that 80 percent of all disease could be eradicated by eliminating canned, frozen, and processed foods from the diet, foods completely devoid of enzymes. The Gerson Therapy uses intensive detoxification to eliminate wastes, regenerate the liver, reactivate the immune system, and restore the body's essential defenses, including the enzyme, mineral, and hormone systems.
RALPH E. HOLSWORTH, JR, DO, BSC
Dr. |
Ann N. Martin
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| However, my own personal experience over the last twelve years of cooking for my animal companions is that I have always fed prorein, carbohydrates, and fruits or vegetables together. This has never caused any problem with any of my animals. My cats absolutely refuse to eat strictly grains mixed with fruit or vegetables at a meal. Ultimately, there are a lot of unknowns regarding a "complete and balanced" diet for dogs and cats, although there are many who claim they have the answers. Martin Goldstein, DVM, wrires, "Our pets, like us, are all individuals, all with different requirements. |
Mark Lynas
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 Across the Atlantic, the UK won't yet be growing lemons, but will see increasingly successful crops of sweetcorn, soft fruits like strawberries, and popular vegetables like onions and courgettes. As winters get milder and wetter, winter wheat will thrive along with warm-loving legumes like navy beans (the traditional baked bean), which could become a major crop in southern England. |
Ann N. Martin
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| This might include waste from butcher shops or processing plants that process fruits and vegetables.
Dehydrated paunch products (ingested food and water) are composed of the contents of the rumen of slaughtered cattle, dehydrated at temperatures over 212?F. (100?C.) to a moisture content of 12 percent or less. Such dehydration is designed to destroy any pathogenic bacteria.
Dried poultry waste is an animal waste product composed primarily of processed ruminant excreta that has been artificially dehydrated to a moisture content not in excess of 15 percent. |
| Belfield states in his book, How to Have a Healthier Dog, "What's wrong with carrots and peas and salad and even fruits and cooked cereal? Norhing that I know of. I know a retired veterinarian in his eighties who has been feeding generations of dogs from table scraps. Meat, vegetables, grains, fruit."1
In the mid-1970s pet food began to imitate human food in appearance: Pet food burgers that resemble real hamburger, meatballs in gravy (a concoction described as stew), and the latest, pasta. |
| Vi vegetables or fruits, including carrots, zucchini, peas, yellow and green beans, yams or sweet potatoes, mushrooms, apples, pears, watermelon—just about any fruit. Remember to chop or thinly slice the fruit and vegetables or run them through a food processor. Small amounts of cabbage, broccoli, and brussels sprours can be used, but these vegetables tend to cause gas. My pets get their vegetables and fruit raw but I know of many people who lightly steam the vegetables. You can even use frozen vegetables, which retain a higher level of vitamins and minerals than do canned vegetables. |
Hyla Cass, M.D.
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| Picture a cornucopia of fruits and vegetables: crunchy orange carrots; deep purple eggplants; bright red plump tomatoes; shiny green peppers; luscious purple grapes; abundant green leaves of lettuce, kale, and spinach; yellow and green squash; large juicy peaches. These are nature's gifts, filled with an incredible array of vitamins, minerals, and phytonutrients that nourish and heal us. The deeper the color, the more antioxidants and other beneficial phytochemicals you're getting. |
Tom Bohager
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| Freshly juiced fruits and vegetables would be a great choice during times of illness. Fasting, eating raw foods, and restricting calories can also promote healing, increasing metabolic energy by reducing the demand for digestive energy. (Please note that the recommendations in this book are in no way intended to replace recommendations or advice from physicians or other health care providers. They are intended to support your path to optimal health. If you suspect you have a medical problem, I urge you to seek medical attention from a competent health care provider. |
Elaine Magee
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| Cut back on sodium by going easy on the processed stuff while upping your potassium with fruits and vegetables, beans, and low-fat dairy foods. People who took in more than 4,000 milligrams of sodium a day (no matter what their blood pressure) raised their risks of stroke by 90 percent, compared with people eating 2,400 milligrams or less, according to the results from Columbia University Medical Center.
2. Manage your weight. Abdominal fat is directly linked to increased risk of stroke, and the more you weigh, the greater your risk. |
| In another study, when people ate more vegetables and fruits in meals, they reduced their total calorie consumption by more than 400 per day.
Experts sum up the weight-loss power of produce in two words—energy density. Energy density is the relationship of calories to volume of food (the three-dimensional space that a food takes up on your plate and in your stomach). For weight loss, foods that are low in energy density are good to include—they're low in calories for their volume or space. |
| If you prefer fruits to juice, make sure you always have some on hand. Cut oranges into wedges and chill them in the refrigerator for a great table snack. Buy grapefruit segments or mandarin oranges in jars so all you have to do is spoon them out onto your spinach salad or into your blender for a smoothie. Here are some ways to spruce up your juice so you won't get bored with it. þMake a spritzer by adding seltzer water, club soda, or sparkling mineral water to your citrus juice. þMake a sunrise drink by pouring V3 cup cranberry juice into your glass with 2A cup orange juice. |
Jack Challem
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 In general, vegetables have more nutritional value and fiber than do fruits.
Practical tip: High-fiber nonstarchy vegetables include salad greens, tomatoes, cucumbers, spinach, broccoli, cauliflower, carrots, and green beans. Avoid all forms of potatoes. Limit your consumption of corn and peas, but snow peas (which are steamed or pan-fried in the pod) are fine.
KIM'S STORY
Her Weight Was Normal, but She Was Preobese
About one in four thin people have elevated insulin levels and insulin resistance, key signs of prediabetes. Kim was one of them. |
| We emphasize high-quality protein such as chicken and fish and a lot of high-fiber vegetables and fruits, olive and macadamia nut oils, and vinegar, but much less starch than in the traditional Mediterranean diet.
You will be able to find many healthy equivalents in natural food stores such as Whole Foods, Wild Oats, and Vitamin Cottage. For example, most commercial brands of mayonnaise, such as Kraft, use soybean oil, which is not as healthy as other oils. |
| You can buy organic vegetables, fruits, dairy products, and eggs at natural food stores, specialty markets (such as Trader Joe's), and many supermarkets. You can even get a few organic foods at Costco and Wal-Mart.
Organic produce has higher nutrient levels for a number of reasons. One, organic farming is usually a low-yield operation compared with high-yield commercial farming. Research by Donald R. Davis, Ph.D., of the University of Texas, Austin, has shown that an acre of soil has only so much nutrition to give. High-yield farming dilutes that nutrition among a larger number of plants. |
| Likewise, fiber-rich vegetables and fruits are also nutrient dense. Both protein and fiber help to control your blood sugar and your weight.
Looked at another way, it's foolish to waste calories consuming nutrient-poor soft drinks, juices, candy bars, bread, ice cream, pizza, and pasta. These foods have little to offer nutritionally besides sugar and refined carbs, and they have already compromised your health. |
| Instead, food distributors ship mostly prepackaged and heavily processed foods and a narrower variety of fruits and vegetables. In other words, you're more likely to have slim pickings in Washington, Pennsylvania, than in Chicago, Illinois.
To be a smart shopper and to fill your cart with healthy foods, it's essential that you understand the meticulously designed layout of modern supermarkets. |
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