| I recommend a diet in which 50 to 60 percent of calories come from complex carbohydrates (whole grains and high-fiber fruits and vegetables), 10 to 20 percent comes from protein (beans, fish, poultry, eggs, and very little red meat), and 20 to 30 percent from fat, with most of that coming from monounsaturated fats like olive oil.
And don't forget to watch your salt intake.
What you eat, when you eat, and how much you eat directly affect your blood glucose levels. It's as simple as that. |
| A fat-soluble vitamin, A is found commonly in orange fruits and vegetables, green leafy vegetables, and liver, fish liver oils, whole and fortified milk, and eggs.
The findings of recent years have changed the negative attitude medicine has toward vitamin and mineral supplements. Although we still don't know all the subtleties of supplements, it is obvious that they should be a part of a healthy antidiabetes program.
Step 7: Stay Stress-Free
Although it is doubtful that stress can cause diabetes, there is little question that it can make it worse. |
J. E. Williams, O.M.D.
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 Enzymes are also commercially produced from animal pancreas tissue, concentrated out of enzyme-rich fruits, and grown on special microorganisms. The most commonly used plant sources for commercial enzymes are papaya and pineapple. Supplemental enzymes are provided in specialized products sold in health stores or prescribed by doctors as tablets or capsules. Enzymes also have medical uses for specific conditions and are administered intravenously or by injection, but those uses, though clinically important and interesting, are not part of the scope of this book. |
| However, do not over-do the fruits since they are high in natural fruit sugar and low in vitamins and minerals compared to vegetables.
• Seeds and nuts: small amounts of raw organic seeds and nuts are acceptable if you get hungry between meals; grind and mix with juice or make as nut butters to ease digestion.
• Oils: cold-pressed olive oil is allowed and can be added to cooked vegetables or on salads; evening primrose and organic flaxseed oil are also recommended to support omega 3 and 6 fatty acid balance.
• Seaweeds: all sea vegetables are allowed and recommended. |
| One reason is that they consume large amounts of refined carbohydrates or hydrogenated fats and not enough fresh fruits and vegetables. This way of eating provides an excess of calories that the body cannot use, and it stores the excess as adipose tissue, or body fat. At the same time, these foods are notoriously low in nutrients, especially the trace elements vital for a healthy immune system.
Nutritional influences on illness and immune strength are more far-reaching than once thought by Western physicians. |
| Further, have three regular meals each day, except when fasting or if you're on a hypoglycemic diet (which recommends four equal meals), composed of a variety of fresh vegetables, some meats, fish, and poultry, seasonal fresh ripe fruits, an assortment of seeds and nuts, and small amounts of spices and herbs. All foods should be fresh and organically raised whenever possible.
In my clinical practice, I use two dietary models that I modify for the individual patient. Both advocate the avoidance of refined sugars and the minimal intake of natural sugars from honey, fruit juices, and maple syrup. |
| How to Take Carotenes: Though a diet rich in vegetables and fruits can supply the basic carotenes, extra supplementation of the full spectrum of carotenoids is often necessary to obtain optimal immune function and antioxidant protection. Carrot juice, vegetable juice made from dark, leafy greens, and many of the "green" health drinks from freshwater or sea algae (spirulina, chlorella) are rich in mixed carotenes. |
Dr. Vern Cherewatenko and Paul Perry
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 The herbal portion of this nine-point program, HCA, is technically known as hydroxycitric acid, a readily available substance found in the brindle berry (Garcinia cambo-gia) and other Asian fruits. HCA reduces cravings for sweets and enhances the effectiveness of the body's own insulin. Used for years as an herbal alternative to diet drugs, HCA allows the muscles of the body to absorb more glucose, the sugar in the bloodstream that is the body's main form of fuel. The chromium taken with the HCA also helps with the absorption of glucose by the muscles.
The use of glucose is important. |
| Found in liver, fish liver oils, whole and fortified milk, and eggs, this vitamin can be synthesized from carotenoids, naturally occurring in orange fruits and some vegetables.
RDAs: Men—1,000 micrograms. Women—800 micrograms.
Possible negative effects of higher than recommended intake: Liver damage, as well as headache, vomiting, blurred vision, hair loss, flaking skin, bone and muscle pain, spontaneous abortion, and birth defects.
Beta-carotene—antioxidant. Converted as needed to make vitamin A. |
Michael Janson, M.D.
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 Albert Szent-Gyorgyi discovered and extracted the active substance from fruits and vegetables in the 1920s.
Vitamin C was popularized by Dr. Linus Pauling, a brilliant chemist, two-time Nobel Prize winner, and researcher in a wide range of scientific subjects. He wrote a book called Vitamin C and the Common Cold, followed by a second book called Vitamin C, the Common Cold and the Flu. In both books he cited the research and presented a compelling argument supporting the relationship of high doses of vitamin C to reduced viral symptoms. He subsequently collaborated with Dr. |
Judith J. Wurtman and Susan Suffes
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 There are also lists for fruits, vegetables, fats, and condiments (substances that enhance taste but have little caloric or nutritional value). The various exchange lists appear at the end of this book. Refer to the lists as you read through each of the other diet chapters. For your convenience I have also provided a carbohydrate snack exchange list, since it is crucial that you eat an appropriate sweet or starchy snack each day. This will help you choose snacks that are suitably high in carbohydrates and low in fat. |
Michael Janson, M.D.
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| Carotenes
Beta-carotene, alpha-carotene, lutein, lycopene, zeaxanthin, and other carotenes provide some of the color in green, yellow and orange fruits and vegetables. Carotenes are highly effective antioxidants, even in tissues where oxygen levels are low. Some of the beta-carotene is converted in the body into vitamin A, but it apparently has activity independent of vitamin A. The body has a feedback mechanism that protects it from excess conversion into vitamin A, so that you have no worries about toxicity from carotenes. |
Judith J. Wurtman and Susan Suffes
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| If you are not interested in eating full servings of fruits and vegetables when you are premenstrual, you should try to incorporate them as ingredients in your main course. Including vegetables is easy. Add some frozen vegetables to your beef noodle soup while it's cooking; make a pizza with low-fat cheese and broccoli; bake a potato and top it with steamed vegetables and fat-free yogurt; fill a pita with small amounts of tuna, chicken, or mock seafood salad and add vegetables; or top noodles or spaghetti with stir-fried vegetables or mix them into a bowl of rice. |
| Sally was well aware she was not following medically sound suggestions to monitor her portion size; eat low-fat foods; increase her consumption of fruits, vegetables, grain, and high-fiber products; and exercise. What she did not know was why she could not adhere to all the recommendations that had made her weight-loss attempts such an initial success. So she blamed herself, believing it was a fatal lack of self-discipline that was dooming her to life as a fat person. |
Gayle Reichler, M.S., R.D., C.D.N.
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 If you eat a lot of frozen dinners, supplement them with fruits, vegetables, and low-fat dairy products to get extra nutrition.
To translate frozen dinner entrees into Active Wellness serving units that satisfy your eating plan requirements, make a best-guess estimate based on how much of the meal, in ounces, is grain, beef, chicken, or fish. If the package lists exchanges, also use these as a guide.
Also check out the frozen food section for vegetable burgers—low-fat, nutritious, and delicious alternatives to meat for lunch or dinner. |
Michael Tierra
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 Eating cold or raw foods, juices, fruits, or taking more liquid is a way to counterbalance Yang foods such as red meat. For this reason, Oriental vegetables are practically always cooked and meat is most often served in soup.
The Tastes of Herbs and. Foods
One might inquire how the ancients, lacking direct knowledge of biochemistry, determined the nutritive and therapeutic properties of foods and herbs. All herbs and foods were classified according to energy and taste. |
| Herbs with a cool sweet nature—such as fruits and berries—are considered Yin.
2. Salt—Stabilizes and regulates body fluids. This refers to all kinds of salts, some of which are purging. Has a direct effect upon the kidneys and bladder. Example: seaweeds.
3. Sour—Tends to be cooling at first and stimulates enzymatic process of digestion and metabolism. Has a direct effect upon the liver and gallbladder. Examples: lemon, hawthorn berry, rose hips.
4. Bitter—Cooling and detoxifying. The bitter taste usually indicates the presence of alkaloids having a tendency to neutralize harmful body acids. |
| Others who go to the opposite extreme and have a diet rich in raw vegetables and fruits also need to eliminate toxins, as they usually suffer from poor assimilation, and are best treated by the roots and barks of the herb plants (see the chapter on "Diagnosis and Treatment").
Herbs can also be regarded as special foods, and it is often of great benefit to take several herbal tonics to aid the major systems of the body. For convenience these are taken in pill or powder form or as a tincture (see the chapter on "Methods of Application"). |
| By macrobiotic, I do not mean a severely restricted diet consisting of only brown rice but a balanced traditional diet, combining many whole grains, beans, organic vegetables and fruits in a wholesome way.
Another important aspect of the success of The Way of Herbs has been the integration of all aspects of health and healing under ancient unifying principles first expounded by Yogic, Taoist and Buddhist sages and priests thousands of years ago. |
| Exotic fruits and vegetables imported from distant climates will throw us off balance at a high price. There are also specific items to avoid: white sugar, denatured flour and artificial stimulants. These drain the energy of the body and make the assimilation of nutrients from whole foods more difficult. Thus the best diet is one that bypasses the recent technological changes in food supply and relies on nature for its health-giving qualities.
A healthful diet is not determined solely by the foods eaten. |
Gayle Reichler, M.S., R.D., C.D.N.
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| Canned fruits retain most of their vitamin content, but canned vegetables may lose some vitamins during the canning process, particularly vitamins B and C. Since these vitamins are often found in the liquid in which the foods are canned, use that liquid when you're cooking canned vegetables.
Vegetable and Fruit Juices
Vegetable and fruit juices can help fulfill your eating plan's vegetable and fruit requirements. One cup of vegetable juice and one-half cup of fruit juice are equivalent to one vegetable and one fruit serving, respectively.
Vegetable juice makes a great snack. |
| Types of Food You Eat
Carbohydrates are metabolized into sugar in the bloodstream, and therefore you must monitor carbohydrate intake closely, including the carbohydrates in grains, starchy vegetables, sugary foods, and fruits. In particular refined (processed) carbohydrate foods should be avoided, including sugar, fruit juice, white bread, instant rice, pasta, and most refined cereals. |
| High blood pressure may be the result of several factors: excess weight, lack of exercise, excessive sodium intake (if you are salt-sensitive), excessive fat consumption, lack of fruits and vegetables in your diet, smoking, or high levels of stress.
Too much salt in the diet is commonly believed to be a major cause of high blood pressure associated with heart disease, but in fact only half the people who have elevated blood pressure are sensitive to salt. |
| I will add two fruits to my diet each day.
* I will walk two miles a day.
Ineffectively Phrased Goals
* I want to be thin.
* I have to control my cholesterol and blood pressure.
* I must de-stress.
Take a moment now to fill in the Goal Chart below. This is an important step because when you write down your goals you acknowledge them concretely and underscore your desire to achieve them.
No doubt you have a clear long-term goal in mind. Write that down now. You may also have a good idea of the short-term goals you would like to achieve. If so, write those down as well. |
Rupert Sheldrake
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 Then many organs are made up repeated structural units: the tubules of kidneys, the segments of fruits, etc. And, of course, at the microscopic level, tissues contain thousands or millions of copies of a few basic types of cell.
If, as a result of mutations or environmental changes, extra morphogenetic germs are formed within developing organisms, then certain structures can be repeated more than usual. A familiar horticultural example is that of'double' flowers, containing additional petals. Human babies are sometimes born with extra fingers or toes. |
Michael Janson, M.D.
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| Commercial fruits and vegetables are frequently sprayed with toxic chemicals. Many of these substances are harmful, and they accumulate in body fat, with deleterious health effects over the years. A good example is DDT, which is still present in human fat tissue although its use was banned years ago.
Many of the pesticides prohibited in the United States have been freely sold to third world countries, which then export foods to the US. Controls on the use of pesticides and other chemicals are not strict in many of these countries. |
the Editors of PREVENTION
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 These fruits are rich in flavonoids, compounds that help to strengthen the capillary walls.
When the faucet's on and you're running out of tissues, though, what you need is an immediate solution. Try these herbal remedies to stop the bleeding in its tracks.
Yarrow
Use an astringent nasal wash. An ancient medicinal herb, yarrow has been used for centuries as a dressing for wounds. The plant's common names alone—soldier's woundwort, nose bleed, bloodwort, and staunchweed—tell a graphic story. |
Michael Castleman
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 Many environmentally conscious Americans are nervous about pesticide residues on their fruits and vegetables—and with some reason. According to a study of 15,000 produce samples by the Environmental Working Group, a Washington, D.C.-based consumer organization, pesticide residues contaminate a large portion of the American fruit and vegetable supply. The dirtiest dozen: apples, apricots, bell peppers, cantaloupe, celery, cherries, cucumbers, grapes, green beans, peaches, spinach, and strawberries. |
Michael T. Murray, N.D.
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 To help solidify stools, pectin-rich fruits and vegetables such as pears, apples, grapefruit, carrots, potatoes, and beets may offer some benefit. Also, fresh blueberries have a long historical use in diarrhea. Vegetable broths and diluted fruit and vegetable juices should be consumed to maintain electrolyte levels.
Herbal recommendations for diarrhea
Goldenseal and other berberine-containing plants can be used according to the dosages given on p. 170.
Another useful herbal treatment is carob pod powder. |
| Fresh fruits and vegetables are rich in a broad range of antioxidant compounds, including vitamin C, carotenes, flavonoids, and glutathione. All of these antioxidants are critically involved in important mechanisms that prevent the development of macular degeneration.
Herbal recommendations for macular degeneration
There are three excellent choices for macular degeneration: Ginkgo biloba, bilberry, and grape seed extracts. Use the standardized extract of at least one of these plants at the recommended dosage (Chapter 3—Bilberry; Chapter 13—Ginkgo biloba; Chapter 16—Grape Seed Extract). |
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