Benjamin H. Natelson, M.D.
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 You should cut out fruits, too (they're loaded with sugar), and eat only green leafy vegetables—no beets or carrots, and no tomatoes or tomato products, such as ketchup. Plus, you should drink at least eight glasses of water a day. The fluids help prevent one of the common side effects of low-carbohydrate diets—constipation. Obviously, if you start out with constipation as a primary symptom, this diet is probably not for you.
I should say a bit more about beverages, because water—while unbeatable—can get pretty boring after a few days. |
Dr. Steve Blake
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 However, many American women do not eat this quantity of fruits and vegetables. To be assured of adequate folate to prevent neural tube defects, women are advised to take 400 meg (micrograms) of folic acid daily either as a dietary supplement or in fortified food. This folic acid supplementation needs to be taken from one month before conception until the end of the first trimester of pregnancy. To protect against neural tube defects, the U.S. Food and Drug Administration has mandated that folic acid be added to enriched grain products. |
Benjamin H. Natelson, M.D.
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| On the other hand, your body can't get all of the vital nutrients it needs from fruits and vegetables alone, so this diet can be dangerous; that's the reason vitamin supplements are critical. As you can see, this is a very strict diet that you may decide is not terribly practical even to consider. The bottom line is that these diets can help, but they are very demanding and in this regard not terribly practical. But if you are interested in trying one of these, I would recommend that you do so in close consultation with a nutritionist. |
Dr. Steve Blake
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| Beta-carotene is always non-toxic in foods, even if you consume a lot of vegetables and fruits. Beta-carotene functions as an antioxidant and can be converted to the other forms of vitamin A. The other dietary source of vitamin A is found mainly in animal livers. Vitamin A from animal products and supplements has the potential to be toxic. Vitamin A has many functions, one of which is enhancing vision in low light.
Vitamin D is important for maintaining strong bones. Vitamin D is normally made in the skin with the help of sunlight. |
Andreas Moritz
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 FOS
FOS is a concentrated chain of fructooligosaccharides composed of carbohydrates found naturally in fruits, vegetables and grains. FOS has been a popular supplement in Japan for years and is becoming increasingly respected in the Western Hemisphere for its "prebiotic" effects. Prebiotics serve as intestinal nutrients for the probiotic beneficial bacteria that naturally populate the gut, such as bifidobacteria and lactobacilli. FOS thus promotes the ability of these bacteria to support proper digestion. |
| Vitamin C-rich fruits contain at least one other vitamin ingredient which is known as vitamin C2. Scurvy can only be cured if vitamin C and vitamin C2 are taken together. When Gyoerkyi studied vitamin C, he included both compounds of vitamin C. But as the years passed, the scientific community began omitting C2, and today nobody talks about it anymore.
When vitamins became popular in the United States, there was a sudden jump in the number of newly bom babies developing scurvy. It was thought that scurvy was a disease eradicated a long time ago. |
| Properly sun-ripened fruits (cooked by the sun), versus those ripened after they are harvested, have great beneficial effects on the body. In general, raw foods, dried foods and juices contain higher concentrations of salicylates than cooked food. To avoid the natural poisons contained in many raw foods, all major ancient civilizations traditionally prepared their foods.
Why Prepare Foods?
The populations of the High Andes were the first ones to introduce the potato to their cultures. But the potatoes had to undergo vigorous cleansing procedures before they were considered edible. |
| There is also plenty of calcium in almonds, black molasses, sesame seeds, broccoli, Brazil nuts, millet, oats and citrus fruits. The calcium contained in these foods is readily absorbed by the human digestive system, provided the digestive system functions efficiently. Osteoporosis and osteoarthritis are basically metabolic disorders that are caused by severe congestion and an unbalanced diet/lifestyle, and almost never by insufficient calcium intake. Osteoporosis is virtually unknown in such places as Africa where people eat far fewer proteins than those living in developed countries. |
Mike Adams, the Health Ranger
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 And the things that people consider to be fruits are not necessarily healthy fruits. For example, eating apple pie is counted as a fruit in clinical trials. Personally, I wouldn't count that as a fruit. It's a cooked, sugary apple pie made with hydrogenated oils, refined white flour and refined sugar in the crust. To me, that's not fruit. That's junk food. But medical studies call that "fruit."
The same is true with vegetables: a lot of people might think spinach lasagna counts as a vegetable serving. And, again, I consider that to be junk food. |
Dr. Steve Blake
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| The best way to assure safe levels of vitamin A is to eat plenty of fruits and vegetables and, if supplements are needed, to use the beta-carotene form.
Quiz
Refer to the text in this chapter if necessary. A good score is at least 8 correct answers out of these 10 questions. The answers are listed in the back of this book.
1. Provitamin A is known as:
(a) Retinyl palmitate.
(b) Retinal.
(c) Beta-carotene.
(d) Retinol.
2. The form of vitamin A that helps night vision is:
(a) Carotenoids.
(b) Retinol.
(c) Retinyl palmitate.
(d) Retinal.
3. |
Mike Adams, the Health Ranger
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 There are certain foods that are more appropriate in certain environments, like for example, eating tropical fruits in a tropical environment makes much more sense than importing them to say, Scandinavia, and the way it will affect the blood is very, very different because nature has a whole blueprint that encourages us and enables the to get the maximum amount of benefits from those foods, sugary fruits and otherwise, because you're eating them in conjunction with other things that grow in that ecosystem.
Mike: There's a huge local movement now gaining steam in the United States. |
Dr. Edward F. Group III, DC, ND, DACBN
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| The acid in regular vinegar, grapefruit, lemons, or other sour fruits will completely stop the action of ptyalin, resulting in a poorly digested meal. These meals will likely ferment, producing toxic byproducts as well as decreasing the nutritional value. Basically you shouldn't mix acids and starches during meals.
Mixing Acids with Proteins in a Meal Causes
Colon Toxins
Example: Meat + any acid fruit or fruit juice
Pepsin (an enzyme that digests protein) will act favorably in an acid environment. |
| These items include fruits such as peaches, apples, nectarines, strawberries, cherries, pears, grapes, and vegetables such as sweet bell peppers, celery, carrots, and spinach. Of course, if these items are grown organically, they will be okay.
• If you are able, grow your own food using organic growing methods. This is the best way to ensure you are not exposing yourself or your family to pesticides.
• Avoid chemical based mosquito repellents or pesticides in your house or yard. Visit www.organicpesticides.com for natural alternatives. |
| If we can't count on raw fruits and vegetables to be pure sources of nutrition, how are we supposed to obtain the energy necessary for life?"
The answer lies in choosing organically grown or locally grown (farmer's market) foods. Even better, you should grow your own food organically in a backyard garden, provided you don't live near sources of pollution such as refineries, heavy industry, or freeways. What does organic mean? The United States Department of Agriculture (USDA) National Organic
Program defines organic food production as "... |
| New research from UCLA indicates organic avocados are the highest fruit source of lutein (a carotenoid that helps prevent eye disease) among the 20 most frequently eaten fruits.74 In addition, researchers found that avocados have nearly twice as much vitamin E as previously reported, making them the highest fruit source of this powerful antioxidant. Avocados also contain four times more beta-sitosterol than any other fruit. Some studies have found that the avocado's beta-sitosterol content, combined with its monounsaturated fat content, helps to lower cholesterol levels. |
| Fresh, raw foods such as fruits and vegetables help detoxify the colon and body naturally, thereby preventing disease.
127
More than half a century ago in his book Prescription for Energy, Charles de Coti-Marsh explained, "By eating live foods you create a live body. Live foods contain essential nutrients the body needs to create and maintain energy. Dead foods advance age, decrease ability, and decrease energy ... they are useless when dead, exposed to air, soaked with water or unduly dried. |
| The study analyzed seven nutrients in 25 different fruits and vegetables. The findings were less than encouraging.1
Food
(1951-1999)
Nutrient and Amour
[Note: Negative it of Change (Percen
Changes are Highlighted] tage)2
Calcium • Iron
Vitamin A
Vita- : Thiamin C j mine
Riboflavin
Niacin
Apple
20.0 -55.3
-41.1
16.0 -75.0
-66.7
-30.0
Banana
-23.8 -41.7
-81.2
-13.0 j 0.0
-100.0
-1.4
Broccoli
-62.8 -33.9
-55.9
-io.i ; -40.0
-42.9
-2.7
Onion
-37.5 -52.9
-100.0
-54.8! 56.9
-41.2
135.3
Potato
-27.5 -58.6
-100.0
-57.4 -14.6
-50.0
44.9
Tomato
-55.7 -18. |
Mike Adams, the Health Ranger
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 Unfortunately, it still has power, and it is exploiting that power to threaten cherry growers with criminal prosecution for doing what people have done for countless generations on this earth, which is to grow their own fruits and eat those fruits while enjoying their many benefits.
Do not tolerate unjust authority
Gandhi once initiated the Salt March to Dandi (the "Salt Satyagraha") in defiance of the tyrannical salt taxation rules of the occupying British government, and there he and his followers intentionally violated the law by harvesting salt from the waters. |
Mike Adams, the Health Ranger
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 Those things are very important, and when we're dealing with fruits, let's try to eat more of the lower sugar fruits. Things like tomatoes and cucumbers and even tart apples. Things of that nature are generally more supportive of our immune system than things like bananas or oranges, which can be very sugary and too sweet.
Of course, we want to add in raw nuts and seeds. That's very easy to do, since any health food store has these things. That is really a great source of fat and protein. Generally, we have had very low amounts of the right kinds of oils and fats in our diet. |
Mike Adams, the Health Ranger
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 Ethylene gas is used to ripen tomatoes, bananas and other fruits and vegetables, so grocery stores can be quite deceptive, and often fruits and vegetables aren't really fresh. If you buy a peach, for example, it is usually as hard as a rock. That's not how peaches are in the real world, fresh off the tree.
I realize that a lot of people live in apartments, and they don't necessarily have a plot of land, but there are some foods, such as culinary herbs, that you can grow in pots on the windowsill. This is not ideal, but it can get you by. |
Donna Jackson Nakazawa
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 In one recent study of seven hundred children between the ages of seven and eighteen living on the island of Crete, those who consumed a diet rich in fish; fruits such as red grapes, oranges, and apples; fresh vegetables twice a day; olive oil; and nuts three times a week were significantly less likely to suffer from allergic responses, including allergic asthma, allergic rhinitis, and skin allergies.
CHOOSING ORGANIC FOODS
As you shop for healthy foods, buy organic. One recent study brings home how genetically vulnerable some of us may be to the damaging effects of exposure to pesticides. |
Mike Adams, the Health Ranger
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 Of course, eating lots of fresh fruits and vegetables is a great way as well, but few of us can actually consume the massive quantities of fruits and vegetables that are recommended by nutritionists. For most of us, it comes down to supplementary fiber, and Fiberzon fills the gap.
By the way, while you're purchasing Fiberzon, you might feel good realizing that this is coming from a company that's accomplishing tremendous good in the world. This is the Amazon Herb Company, founded by John Easterling, and it's a company that operates with a high degree of ethics. |
Mike Adams, the Health Ranger
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| And yet, we see that the small amount of fruits and vegetables these people consume actually protects them from the dangerous effects of those ingredients.
Now, if you were to repeat this study and look at the anti-cancer benefit in holistic nutritionists, or people who consume vegetarian organic diets, you would see a much stronger protective effect. The cancer rates in that group would plummet. Because, let's face it, even in the published studies when people talk about eating fruits and vegetables, a lot of the data come from self-reported surveys. |
Caldwell B. Esselstyn, Jr., M.D.
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 Fruits of all varieties are permitted. A word of caution is in order, however: it is preferable to limit your fruit consumption to three pieces a day (or, for berries and grapes, three servings, each about the size of a modest handful). It is also best to avoid drinking pure fruit juices. Fruit—and juice, especially—carries a high sugar content, and consuming too much of it rapidly raises the blood sugar. The body compensates to the sugar high with a surge of insulin from the pancreas—and the insulin, in turn, stimulates the liver to manufacture more cholesterol. |
| Jim had not been much of a fan of fruits and vegetables before joining the study, and in those first years on the program, he was always looking for ways to avoid them. When the no-fat products began appearing on supermarket shelves, he was thrilled—and happily added them to his diet. He reformed quickly after the cholesterol scare, and has been back in control ever since, maintaining a total cholesterol of 120 mg/dL.
Truly no-fat products are increasingly available—including some salad dressings, crackers, chips, pretzels, and cookies. Look carefully. Scrutinize labels. |
| The diet he promoted emphasized consumption of vegetables, fruits, whole grains, and small amounts of meat, poultry, and fish—all told, a low-fat, high-fiber diet supplemented with healthy doses of aerobic exercise.
Because Pritikin did not have a degree in medicine, his research was never fully accepted by the medical community. Even so, he never backed down, and ably defended his viewpoint against his critics. Proof that he had been on the right course all along came after his death in 1985, at the age of sixty-nine, of complications from experimental treatment for leukemia. |
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