| Feel free to jazz up recipes with seeds, spices, and other healthy ingredients such as soy cheese, fruits, and vegetables. Whenever a recipe calls for sugar, use lower-GI turbinado sugar, which is steam-cleaned raw sugar, instead of brown sugar, which is almost always white sugar with molasses. |
| Try a frosty soy smoothie— cold soymilk blended with your favorite fruits. Be careful mixing soymilk with acidic ingredients, such as lemon juice and wine, as it tends to curdle.
Availability: Soymilk is available in regular and low-fat varieties and in several flavors. It can be found in containers on regular grocery store shelves and in cartons in the refrigerated dairy case. You can also find powdered soymilk, which you mix with water—a great pantry staple because it has a long shelf life. |
Patrick Holford
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 When not possible, wash or peel fruits and vegetables.
• Never deep-fry foods, and switch to steam-frying instead of sauteing.
Don't use cling wrap unless it states "non-PVC."
Rearrange your daily schedule to minimize time spent in traffic.
Drink alcohol very infrequently, and avoid smoky places.
Avoid medical drugs unless they are the only viable option for treating a health problem. If you get frequent infections or aches, investigate the underlying cause rather than relying on painkillers or antibiotics. |
Earl L. Mindell, RPh, PhD with Virginia Hopkins, MA
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| In countries where people eat a diet low in fat and sugar and high in whole foods such as unrefined grains and fresh fruits and vegetables, diabetes is almost nonexistent. When people from these countries move to the United States, their diabetes risk skyrockets. Tragically, as Western "nutrition-free" processed and fast foods such as those served at McDonald's and soft drinks such as Coca-Cola and Pepsi are introduced to third world countries, their rates of diabetes are rapidly rising. |
Patrick Holford
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| Beta-carotene is found in red/orange/yellow vegetables and fruits. Vitamin C is also abundant in vegetables and fruit eaten raw, but heat rapidly destroys it. Vitamin E is found in "seed" foods, including nuts, seeds and their oils, and vegetables like peas, fava beans, corn, and whole grains—all of which are classified as seed foods. The best all-round foods are shown in the table on the next page. Eating sweet potatoes, carrots, watercress, peas, and broccoli frequently is a great way to increase your antioxidant potential—provided, of course, that you do not fry them. |
Marcia Angell, M.D.
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 There is no question that they benefit by high pricing of the fruits of their research. Columbia University, which patented the technology used in the manufacture of Epogen and Cerezyme, collected nearly $300 million in royalties from more than thirty biotechnology companies over the seventeen-year life of the patent. The patent was based on NIH-funded research during the 1970s. Because it is in their interest, universities seldom criticize the exorbitant pricing of drugs that stem from their research.
A Fruitful Public-Private Collaboration? |
Patrick Holford
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| Piperine is particularly high in black pepper, not white, and it's not present in the other so-called peppers, such as chiles, paprika, and cayenne; these are all fruits from the capsicum family with their own interesting properties. Chiles, for example, are one of the richest known sources of vitamin C. Some people are allergic to these capsicum peppers, but allergy to black pepper is rare. (It can, however, make you sneeze.)
Quercetin: Nature usually provides a solution to cope with ailments—and in the case of hay fever it's strawberries. Why? |
| In fact, the amount of fruits and vegetables consumed by the average person in a year has the equivalent of up to one gallon of pesticides sprayed on it.
The first family of pesticides was organochlorines. These proved so toxic and nonbiodegradable that most have been banned in the U.S. and Europe (though not in many food-exporting developing countries). They were replaced by organophosphates, and in the United Kingdom alone more than ten tons of pesticides are now applied to crops every year. |
Jean Antonello
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 NATURALLY THIN PRESCRIPTION #6: Eat a broad-based diet with emphasis on whole grains, fruits, vegetables and lean protein foods.
"Broad-based" means "spanning all food groups," including grains and cereals, fruits and vegetables, meat and poultry and dairy products. Of course, if you have food allergies or sensitivities, or you are vegetarian, you can easily make those adjustments.
This is a very general recommendation, meant to help you relax your eating controls. |
Michael Talbot
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 He can produce exotic objects such as grains of rice with tiny, perfectly carved pictures of Krishna on them, out-of-season fruits (a near impossibility in an area of the country that has no electricity or refrigeration), and anomalous fruits, such as apples that, when peeled, turn out to be an apple on one side and another fruit on the other.
Equally astonishing are his productions of sacred ash. Every time he walks among the crowds that visit him, prodigious amounts of it pour from his hands. |
Mark Blumenthal
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 Fresh or dried fruits are permitted for oral or topical use (Bruneton, 1999). germany: Dried fruit, for tea infusions and other equivalent galenical dosage forms, is an approved nonprescription drug of the German Commission E monographs (Blumenthal et al, 1998). Dried fruit is official in the German Drug Codex supplement to the German Pharmacopoeia (DAC, 1998). Bilberry dried-fruit tea is an approved nonprescription drug listed in the German Standard License (St. Zul.) monographs (Braun et al, 1993). |
Patrick Holford
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| Make sure that at least half your diet consists of raw fruits and vegetables, whole grains, nuts, and seeds.
Avoid processed food with additives, and cook food as little as possible. |
Mark Hyman, M.D.
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 In the meantime, you can increase it in your diet by eating lots of almonds, dark leafy greens, seaweed, peanuts, wheat bran and whole grains, okra, and, in smaller amounts, fruits.)
Even if you were somehow eating the perfect diet, you might still need supplements—because modern life demands it. Today we live in stressful environments; we eat processed foods full of preservatives, colorings, and flavor enhancers; we are exposed to pollution, pesticides, petrochemicals, and volatile organic compounds (VOCs). |
Mike Adams, the Health Ranger
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 Basically, the kind of fats you find in oily fish, nuts, seeds, and fruits like avocados (which is, yes, technically a fruit, not a vegetable).
The first practical thing, then, that you can do is switch from all the unhealthy fats in your diet to healthy fats. That means giving up all fried foods, because all fried fats are unhealthy fats containing alarming quantities of trans fatty acids. So give up your fried foods and switch to raw foods or baked foods. |
Mike Adams, the Health Ranger
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 The only carbohydrates people should be eating are those carbs found in nature such as whole grains, fruits, and vegetables with relatively high sugar sugar content such as peas and carrots. These are all allowed under the Atkins diet, contrary to popular belief.
Dr. Atkins deserves tremendous credit for making people aware of the long-term health dangers of consuming high carbohydrate foods and beverages. If people are experiencing kidney damage and cardiovascular disease from following what they think is the advice of Dr. |
Mike Adams, the Health Ranger
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 Interestingly, only a third of the women in the study met the guidelines to eat at least five servings of vegetables and fruits daily.
This is a fascinating study, but what if they had reversed it and took a look at whether people who are healthy in their 50's and 60's can change their lifestyle and become couch potatoes in 12 years or less?
May be that study would be titled, "It's never too late to throw away your health by eating junk foods and adopting a sedentary lifestyle." Wait a minute. |
| In contrast, the study revealed that out of 29,000 women between the ages of 55 to 69 whose lifestyle habits were tracked, those who followed healthy recommendations such as eating fruits and vegetables and avoiding tobacco use were remarkably healthier 12 years later.
The study revealed that 22% of the cancers that did occur could have been avoided if all the women in the study group had followed all of the health recommendations. |
Mike Adams, the Health Ranger
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 In fact, I don't eat any sugar at all, but I eat fruits and other natural forms of complex sugars in order to give me energy for my workouts. But for most people, they're not working out at all, and thus there's really no reason to eat sugars in the first place.
Getting back to the main point here, let's suppose you're not exercising at the moment, you're eating dessert sitting at a table. So the body has to do something else, and this is where the answer to your question really comes into play. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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 Five daily servings of fruits and vegetables plus several servings of whole grains and beans will provide not only essential fiber but also the nutrients and phytochemicals critical to lowering cancer risk.
Don't be intimidated by the numbers. It's not as hard to get your 20 to 35 grams of fiber as it may seem. |
Kenny Ausubel
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 A Finnish study found an inverse relationship between lung cancer incidence and the consumption of dietary flavonoids found in fruits and vegetables.8 A study in the Netherlands has shown that allium vegetables such as onions, garlic, and leeks reduce the risk of stomach and colon cancer.9 A diet rich in antioxidants from fruits and vegetables has been found to be a factor in protecting against nonmelanoma skin cancer.10
A 1988 study by Dr. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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| Carbohydrates are necessary to a healthy diet because they provide the body with the energy it needs for physical activity and keep the body's organs running
Just the Facts
• Veggies and fruits are low-CD carbs; almost all are featherweights.
• Brown versions of rice and pasta tend to be lightweights (CD -1.4), but they can be made even lighter when combined with sauces that contain lots of vegetables.
• Whole grains, such as wheat berries are lower CD, but after processing into flour or baked into bread, virtually all grains are middleweight or higher. |
Mark Hyman, M.D.
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| Most of us think that if our diets include ample amounts of lean meats, fruits, cereals, and vegetables, and we avoid fatty items like fudge cakes and deep-fried snacks, we don't have to consider the possibility of malnutrition.
Sorry—not so. Although diet is indeed an important factor in nutrition, it isn't the only one. How your body processes food is as important as the food itself. If your twin systems of digestion and absorption are not working well, you won't be healthy, no matter how healthful your diet. You will suffer—believe it or not—from malnutrition. |
| These substances include isoflavones; genistein and daidzein, found in foods such as soy, whole grains, or beans; carotenoids, including beta-carotenes; and lutein and lycopene, found in tomatoes, yellow and orange fruits, and vegetables, and which have powerful anticancer properties.
Then these items are broken down into their component parts through a series of digestive steps that begin with chewing, followed by the enzymatic action of saliva, and then the mechanical churning in the stomach. |
| One of the main reasons the government (and your mother) tells you to eat more fruits and vegetables is because they contain a whole range of antioxidants, such as vitamins C and E, and beta-carotene, as well as flavonoids and other powerful chemicals.
We also recommend vitamins to support the liver, such as the B vitamins; minerals including magnesium, choline, and lecithin; and certain foods, including garlic, onions, broccoli, cabbage, brussels sprouts, kale, and cauliflower.
This brings up what we call the NCR concept. |
| It's not hard to tell which fruits and vegetables have the highest nutrient quantity; they're usually the most colorful. The color occurs because they are full of antioxidants like carotene, lycopene, lutein, xanthine, proanthocyandins, and xeanthins.)
In order to process the food we eat, we need all of the specific nutrients that are normally found in high-NCR foods; these prevent oxidative stress. That's why it's better to eat whole wheat or whole grain bread instead of white bread made from refined flour. |
| The Mediterranean diet included fat from foods such as fish, olive, and canola oils; it also included a high number of fruits and vegetables, beans, nuts, seeds, and eggs, as well as some wine. And, it was significantly higher in fiber than the AHA diet, as well as in two important fatty acids: alpha-linolenic acid (a polyunsaturated omega-3 oil found in flaxseed, and canola and soybean oil) and oleic acid (from olive oil).
The results? |
Mark Blumenthal
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| The dried fruits of cayenne are also used for treating various illnesses.
Uses
External
Neuralgia (nerve pain) caused by herpes infections; diabetic neuropathy; psoriasis; osteoarthritis.
Dosage
Internal
DRIED FRUIT: 30-120 mg, 3 times daily. As a digestive aid, 120-450 mg, 2-3 times daily with meals.
TINCTURE: 0.3-1.0 ml, 3 times daily, or as needed [1:20 (g/ml), 60% ethanol].
External
Commercial creams that contain capsaicin (in dilutions of 0.025-0.75%), may require 3-4 applications daily for 2-6 weeks to be effective. |
Kenny Ausubel
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| The National Institutes of Health now recommends a diet rich in vegetables and fruits and lean in fat. Of 156 dietary studies recently reviewed, 82 percent showed that fruit and vegetable consumption provided significant protection against many kinds of cancers.7
A Finnish study found an inverse relationship between lung cancer incidence and the consumption of dietary flavonoids found in fruits and vegetables.8 A study in the Netherlands has shown that allium vegetables such as onions, garlic, and leeks reduce the risk of stomach and colon cancer. |
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