Barnet Meltzer, M.D.
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 Optimal Use and Combining: Peanuts combine better with acid fruits than do almonds. For example, they mix well with berries. They also add their distinctive flavor to whole wheat breads and certain Middle Eastern-influenced rice dishes. With a few exceptions, they don't usually pair well with vegetables. Peanut oil is high in polyunsaturated fat, which converts into trans-fatty acids when heated, so it's still better to use olive oil when cooking.
Other members of the nut family have similar beneficial properties as almonds. |
| They support fruits, facilitate nutritional balance, close out complete proteins, lubricate organs and tissues, and stabilize metabolic systems. In addition to almonds, other popular nuts include:
Cashews: Cashews have a very distinct, perfumed flavor that combines well with almost all types of fruit. They're lower in fat than most other nuts, but also lower in calcium and vitamin E. In addition to a typically high protein content, cashews also contain significant amounts of iron and zinc. |
John R. Smythies
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| But it remains clear at this time that a diet rich in a variety of fruits and vegetables wins hands down over any vitamin supplements. Such a diet probably provides many anticancer agents besides antioxidants about which we as yet know little. To benefit from the protective effects of dietary chemicals it is best to do what your parents told you—eat your vegetables.
DISEASES OF THE
NERVOUS SYSTEM The brain is particularly vulnerable to oxidative stress for several reasons:
1. It uses oxygen at a faster rate than any other tissue.
2. |
Susun S. Weed
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 Before deciding you need supplements, be sure you are eating a healthy diet of whole grains, beans, vegetables, fruits, and only organic oils and animal products. Supplements can prevent deficiency diseases, but they don't make up for a poor diet, and may stress those dancing with cancer more than they help. Whole foods nourish the complexity and wildness of your entire being, supplements don't.
Breast cancer;
Step 5b. Use Drugs
• Tamoxifen is the adjuvant hormone most widely prescribed for preventing breast cancer recurrence. See Chapter 11. |
Carlton Fredericks, Ph.D.
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| Coffee, free of caffeine And you should avoid:
Sugar-sweetened soft drinks, juices, and canned and frozen fruits which are sweetened
Vegetables packed in sugar-sweetened liquid or sauce (read labels carefully)
Foods with added corn sweetener, fructose, dextrose, glucose, honey, molasses
Cookies, cakes, crackers, pretzels, popcorn, potato and other types of chips, and other starch-sugar snack foods (eat nothing you wouldn't give to your baby or to your pedigreed dog). |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| If your blood is Type B or AB, aim for a balanced diet that includes plenty of fruits, vegetables, meat and fish and one or two servings of dairy foods each day, suggests Gittleman. Whenever possible, choose cheese or yogurt over milk, she adds. And be on the lookout for symptoms of lactose intolerance like bloating, constipation or gas. You can also eat grain products in moderation —once or twice a day —unless you're prone to fatigue, bloating or joint pain after eating grains. |
| The bacteria was present on the fresh fruits and vegetables our great-grandparents grew and in their drinking water, and there was a constant stream of B12 moving through their digestive tracts."
Today, though, our chlorinated drinking water and well-scrubbed supermarket produce are free of B12-producing bacteria, so most of the B]2 available to modern people is from animal products.
Getting Fortified
If you're a total vegetarian, you need supplements or fortified foods to get enough B12, according to Dr. Klaper. |
| Wild fruits and vegetables contain more calcium than modern cultivated varieties, according to Dr. Cordain, who has done computer analyses of modern hunter-gatherer diets. He believes it's quite possible to get enough calcium from the leafy greens available in today's markets.
"You can get between 800 and 1,000 milligrams of calcium per day, slightly higher than the current American average, which is between 600 and 800 milligrams," he says. And while those numbers are still lower than what's usually recommended for modern humans, our ancestors didn't need as much, notes Dr. Cordain. |
| Fresh fruits in season should make up no more than 10 percent of the diet.
• Legumes, seeds and nuts—including peas, beans, peanuts, lentils, almonds and sunflower seeds—should comprise 10 to 20 percent of the diet, with meat-eaters eating less and vegetarians eating more.
What It's Like
Want to try a Chinese diet for a week? Here's how it might go.
Let's suppose, just as an example, that you're generally a yang person by Chinese medicine standards—high-energy and warm, with dry skin and a large appetite. And let's further suppose that your cravings tend to be for equally yang foods. |
Gary Null, Ph.D.
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 The report goes on to say that phytochemicals are present in many frequently consumed foods, especially fruits, vegetables, grains, legumes, and seeds, as well as in such less common foods as licorice, soy, and green tea. In addition to naturally occurring phytochemicals, scientists are developing what they call functional foods which consist of any food or food ingredient providing health benefits beyond the traditional nutrients it contains. |
| Vegetables, fruits, and Carotenoids and the Risk of Cancer," American Journal of Clinical Nutrition, 53(1 Suppl), January 1991, p. 251S-259S.
Results of this case-control study of 83 breast cancer patients found that low plasma beta-carotene levels were associated with an increased risk of the disease.
—N. Potischman, et al.,' 'Breast Cancer and Dietary and Plasma Concentrations of Carotenoids and Vitamin A," American Journal of Clinical Nutrition, 52(5), November 1990, p. 909-915. |
| Intake of Vegetables, fruits, Beta-Carotene, Vitamin C and Vitamin Supplements and Cancer Incidence Among the Elderly: A Prospective Study," British Journal of Cancer (1992 Oct) 66(4), October 1992, p. 673-679.
This double-blind, placebo-controlled study examined the relationship between ascorbic acid and large bowel adenomas. 3 g/day of ascorbic acid reduced polyp area in the treatment group at nine months of follow-up and resulted in a trend toward the decrease in both area and number of rectal polyps midway through the trial.
—H.J. Bussey, et al. |
| Limonene in citrus fruits, for example, is known to increase the production of enzymes that help the body dispose of potentially carcinogenic substances. Even the National Cancer Institute estimates that one in three cancer deaths are diet related and that 8 of 10 cancers have a nutrition/diet component.
Phytochemicals have been actively used by pharmaceutical companies in making many of their products. According to a report in Business Week (February 15, 1993), 25% of modern pharmaceuticals are derived in some way from plants. |
J. Robert Hatherill
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 Several nutrients like carotenoids from fruits and vegetables show a protective role in smokers. In the lungs of heavy cigarette smokers, retinoids like beta carotene can reverse cells that are disturbed and almost cancerous, turning them back into normal cells.
Vitamin E has been shown to reduce damage done by free radicals from cigarette smoke. Zinc may have similar protective features. Tobacco use may affect zinc levels since tobacco smoke contains cadmium, which competes with zinc for uptake from the intestine.
Vitamin E and zinc may also be protective in heart and vascular diseases. |
Carlton Fredericks, Ph.D.
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| Avoid canned fruits packed in syrup, whether light or heavy syrup. Choose the water-packed or artificially sweetened variety.
Eat two cups of vegetables daily, from the following list:
Asparagus Cabbage
Avocado Celery
Beet greens Chard
Broccoli Chicory
Brussels sprouts Collards
Cucumbers
Dandelion
Eggplant
Endive
Escarole
Green pepper
Green or wax beans
Kale
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard
Radishes
Sauerkraut
Spinach
String beans
Summer squash
Tomatoes
Tomato juice
Turnip greens
Watercress
THE "I PROMISE TO SEE LESS OF ME" MENUS
1 oz. |
the Editors of PREVENTION Magazine Health Books
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 So are fruits and vegetables—especially those still wearing their skins, such as whole apples, peaches and pears.
Forgo that jolt of Java. In a study done by researchers at Duke University Medical Center in Durham, North Carolina, 61 percent of women with breast pain experienced reduced tenderness when they eliminated caffeine from their diets. While the study was not conclusive, it certainly wouldn't hurt to try cutting back on caf-feinated beverages like coffee, tea and cola, says Duke researcher Linda Russell, R.N., family nurse practitioner with the Department of Surgery. |
J. Robert Hatherill
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| Snacks
For quick and easy snacks between meals, try eating fruits (like apples, oranges, peaches, or grapes) and raw vegetables (such as celery, carrots, and cucumber). You can buy bags of prewashed and peeled baby carrots and other vegetables in many stores.
Another great low-fat snack is plain air-popped popcorn, or popcorn cooked in a small amount of sesame oil. Packaged microwave popcorn contains a tremendous amount of fat. Instead of potato chips try low-fat alternatives like blue corn tortillas with salsa, or whole wheat squares with a small amount of parmesan cheese melted on top. |
John R. Smythies
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| The authors also criticized many of the epidemiological studies reporting an apparent protective effect of fruits and vegetables in the diet because they ignore, or fail to control properly for, other variables, such as the level of intake of fats and red meat, exercise levels, lifestyle, and so on, that might actually have been responsible for the reported results. Many studies have, in fact, done their best to control for such variables. |
J. Robert Hatherill
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| You can further boost their cancer-zapping power and make a meal out of drinks by blending soy products or low-fat yogurt together with your favorite fruits. Real brewed ginger ales are a great beverage.
Avoid cancer-inciting fried foods of any kind, such as sausage and bacon (you can sample but don't feast on them). Also avoid butter, whole milk, cream, eggs, creamy salads, processed luncheon meats, and high-fat cheeses such as Swiss, cheddar, and American cheese. |
| Give frozen fruits a chance since many freeze very well. And use more low-sugar fruit spreads.
Opt for whole grain cereals more often, and make selections such as whole wheat and rye breads, bran bagels or oat bran pancakes. Make the most out of using low-fat toppings on your pancakes (for example, applesauce with cinnamon and berries).
General Dietary Rules
Rely on cancer-deterring fruit juices, fruit juice mixed with club soda, or club soda with lime or lemon juice. Fresh fruit juices have more anticancer clout and are typical breakfast drinks. |
Dr Bernard Jenson and Mark Anderson
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 Its presence in soil will increase the natural flavor of fruits and vegetables because of the increased mineral content. The higher the mineral content in the plant, the more resistant it is to insects and drought. The higher mineral content also causes a higher levulose (natural fruit sugar) content.
The higher the levulose content, the lower the freezing point of the plant. Because water freezes first, the higher mineral and levulose content retards freezing due to lower water weight in the plant. |
John R. Smythies
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| Dietary habits change slowly. In many areas fruits and vegetables are expensive, and some people cannot afford them. Many restaurants in the United States are dietetic disaster areas, with red meat, salty potatoes, and buttery breads as the staple foods. In San Diego, California, the Yellow Pages list only eight vegetarian restaurants.
In home kitchens many vegetables tend to be overcooked, which destroys their vitamin C. How much easier to buy a bottle of tablets labeled "antioxidant vitamins" and trust that will do the trick! |
Dr. Cass Ingram
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 In fact, of over 140 fruits, herbs, and spices tested, rosemary was one of the rare few that proved to be a gene protector. The point is you must have this substance available in order to achieve guaranteed protection against toxic chemical exposures, radiation poisoning, as well as the stresses of everyday life in the modern world. The individual who wishes to be assured of protection against the poisonous future must have rosemary available, as oil of rosemary, wild rosemary capsules, as well as the bulk herb. The rat study by Dr. |
the Editors of PREVENTION Magazine Health Books
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| Fiber—the nondigestible bulk found in whole-grain products, fruits and vegetables—works in at least two important ways to help prevent constipation, says Peter Holt, M.D., chief of the Division of Gastroenterology at St. Luke's-Roosevelt Hospital Center and professor of medicine at Columbia University College of Physicians and Surgeons in New York City. Instead of immediately turning into soup during digestion, fiber acts like a sponge, sopping up liquid in your intestines and colon, resulting in firmer stool, says Dr. Holt. |
| Doctors recommend adding more raw fruits, leafy vegetables, whole-grain breads and cereals to increase the amount of fiber in your diet. Fiber increases the bulk and softness of your stool and reduces pressure on blood vessels during bowel movements.
Try laxatives. When you have problems with regularity, doctors recommend bulk-forming laxatives containing psyllium seeds to soften stools and make them easier to expel from your body. Easy evacuation lessens your chance of developing painful symptoms.
K is for Kegel. |
| Doctors recommend regularly eating high-fiber foods such as beans, raw fruits, leafy vegetables and whole-grain breads and cereals that can help soften stools and hasten their voyage through your digestive tract.
• You've injured your ankle and it's so painful that you still can't put your weight on it 24 hours later.
• Your pain is not related to an injury and it lasts for more than four days.
• See your doctor immediately following an injury if, in addition to pain, you experience swelling, bruising or fever, or if the joint feels loose. |
| Other hard-to-digest foods—such as beans, nuts, seeds, fruits, brus-sels sprouts, oats, barley, honey and yeast—can also cause gas and an inflated stomach.
Food allergies can cause your stomach to puff out, too. But this is a reaction of the immune system involving the whole body, and usually hives and runny nose are the more prominent symptoms.
If your digestive system is the least bit sensitive—and you have what's called irritable bowel—then, milk, beans and other common problem foods may be even more intolerable. |
| If you're eating lots of whole grains, fruits and vegetables—and you should be—it's likely that your digestive system is churning out a healthy amount of gas. That's because foods like beans, oats and potatoes contain large amounts of indigestible carbohydrates—fiber. These carbohydrates serve as nourishment for microscopic bacteria that live in your stomach and intestines, explains Thomas A. Gossel, R.Ph., Ph.D., professor of pharmacology and toxicology and associate dean of the College of Pharmacy at Ohio Northern University in Ada. |
J. Robert Hatherill
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| HEALTH BENEFITS OF VITAMIN A reduces risk of breast, lung, throat, and oral cancers increases immune response protects tobacco chewers from oral cancer helps maintain skin decreases the possibility of cancer's reoccurrence
Beta carotene
Beta carotene is part of a family of plant pigments that result in the yellow, orange, and red colors of fruits and vegetables. Though over
600 carotenoids have been identified in nature, beta carotene is one of the most abundant carotenoids found in human foods. As such, it plays an important role in cancer prevention. |
American Medical Publishing
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| Stay away from greasy meats and favor fruits and vegetables. Stop smoking. Avoid coffee and caffeine. Also, fish oil and garlic supplements are known cholesterol fighters. They are many times safer if not overused. It makes little sense to rely on a possibly very dangerous drug like Zocor when so many goods alternatives are available.
No. 41 — Pepcid — Used to treat ulcers and heartburn. Was once only available by prescription, but now can be bought over the counter without a doctor's prescription.
Potential Dangers — Probably pretty safe, but not without its problems. |
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