Lendon H. Smith, M.D.
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| If we eat properly with plenty of fruits and vegetables, shouldn't we get enough of these electrolytes? How are we losing them? The body has some of these electrolytes stored, but they are not just hanging around like our fat storage depots. We can lose them rapidly if we exercise in hot weather, if we get a high fever, or especially if we develop vomiting and diarrhea. All doctors have had patients who were recovering from a sickness and then suddenly, and inexplicably, die. |
Nicola Reavley
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 Spinach, paprika, corn and fruits are high in zeaxanthin; and green plants, corn, potatoes, spinach, carrots and tomatoes are high in lutein.
Beta carotene
As an antioxidant, beta carotene has beneficial effects in protecting against oxidative damage including that caused by ultraviolet light.9 Beta carotene has been shown to stimulate and enhance many immune system processes. It increases the numbers of immune cells such as B and T lymphocytes and natural killer cells. |
Berkeley Holistic Health Center and Shepherd Bliss
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| Over the years, I have come to harness my indulgences, if not my desires, and have acquired what others of healthy countenance might deem a reasonable diet—of mostly vegetables, grains and fruits, with eggs and cheese in moderation, all of which I have learned to prepare in the sumptuous manner to which life in Granny's kitchen accustomed me. Occasionally I have chicken or fish, and I suffer chronic lapses into ice cream, chocolate or coffee,
From Whole Life Times, 18 Shepard Street, Brighton, MA 02135. Reprinted by permission. which I largely avoid by keeping them out of the house. |
Nicola Reavley
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| Most vegetables and fruits contain small amounts. Heat, food processing techniques and canning destroy pantothenic acid.
Food
Amount
Pantothenic acid (mg)
Beef liver, cooked
85g
5.03
Avocado
1 avocado
1.95
Chicken, roast
1 cup, chopped
1.47
Mushrooms, raw
1 cup, pieces
1.46
Beef kidney, cooked
85g
1.44
Trout, cooked
1 fillet
1.39
Wheatgerm
V2CUP
1.24
Peanuts
Vzcup
1.23
Wheat bran
1 cup
1.21
Lentils, cooked
1 cup
1.20
Pinksalmon, cooked
1/2fillet
1.07
Oysters
6 oysters
1.06
Baked potatoes, flesh
1 medium
0.87
Milk, skim
1 cup
0. |
| Sources
Good sources include fruits and vegetables.
Daily recommended dietary intakes
Men 60 mg
Women 60 mg
Pregnancy 70 mg
Lactation 95 mg
Toxic effects of excess intake
These include diarrhea, nausea, stomach cramps and skin rashes. Interactions
It aids iron absorption and acts with other antioxidant vitamins. Smoking, pollutants, aspirin, alcohol, estrogen, antibiotics and steroids raise requirements. |
Berkeley Holistic Health Center and Shepherd Bliss
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| Made with fruits, vegetables, aromatic herbs, and fruit oils, they provided the skin with external nourishment.
The following recipes are recreations of those early formulas. I have provided several basic formulas for you to play with, and a list of variations. When making a lotion/ cream for the first time, make only a small amount.
Skin Food
1 part lanolin 1 part coconut oil
1 part aloe vera gel
Vitamin E oil (10,000 I.U. per cup of lotion)
To prepare, melt lanolin and coconut oil together. Remove from heat and beat in aloe vera and Vitamin E. |
| Citrus fruits, cabbage, tomatoes, potatoes, leafy vegetables.
Stable except to light.
Not stored; need daily; water soluble.
Unstable to acid, alkali, light.
Very unstable to heat, alkali, air. Dissolves in cooking water.
Amino acid metabolism.
Division of cells DNA & RNA metabolism.
Red blood cells production and growth.
Cellular metabolism; necessary for teeth, gums, bones, blood vessels.
Footnotes: a. Other water-soluble vitamins seem essential to nutrition but are not as well understood, and deficien Units, c. Retinol Equivalents, d. Milligrams, e. Micrograms, f. |
| But all the fruits of the actions are surrendered; the practitioner gives his work freely for the service of others; unconcerned with rewards, he offers them to God.
Integral Yoga, also called Purna Yoga, is the form presented by the twentieth-century yogi Sri Aurobindo; it attempts to integrate all aspects of action, wisdom, and peace into one yoga, and is thus nondualistic. |
| During hot weather, it is the opposite: cool drinks, fruits and vegetables, and in general, lighter eating.
When you do physical work or exercise, your body needs more fuel. During inactive times the dietary intake needs to be diminished or the body can gain weight. Mental activity requires less total calories; however, the vitamins and minerals are used more readily. The business person who sits a lot, doesn't exercise, and eats three large meals a day may get into trouble around the waist and could more easily develop health problems. |
Joe Graedon and Teresa Graedon
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 A high-fiber diet that incorporates bran, fruits, and vegetables and includes lots of liquids can often eliminate the need for laxatives. If a laxative is needed, bulk-forming products are believed to be the safest.
INTERACTION
The manufacturers of Dyazide offer the following caution: "Chronic or overuse of laxatives may reduce serum potassium levels by promoting excessive potassium loss from the intestinal tract; laxatives may interfere with the potassium-retaining effects of triamterene. |
Nicola Reavley
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| Sources
Good sources include yellow, orange and dark green fruits and vegetables such as sweet potatoes, carrots, broccoli, spinach and apricots. Some carotenes are used by the food industry as yellow food coloring.
Daily recommended dietary intakes
There is no RDA for beta carotene. Some experts recommend a daily intake of 10 to 30 mg.
Toxic effects of excess intake
Beta carotene is safe even at high doses. Some areas of skin may become orange/yellow in color if high doses are taken for long periods. This clears when intake is reduced. |
Jean Antonello
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 I've found that clients who swear off Borderline Foods, avoid fattier foods on the Real Foods list, and bulk up with abandon on whole grains, fruits, vegetables, lean meats and lower fat dairy products get off the Feast or Famine Cycle fastest and stay off.
Sometimes former faminers have a decided distaste for vegetables, salads and other no-fat snacks at the beginning of their new eating program. This makes sense in light of the fact that they have often forced themselves to eat these "perfect" diet foods ad nauseam. They are overloaded! |
Doreen Virtue, Ph.D.
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 The children initially ate sugary sweets, but eventually chose vegetables and fruits.
While analyzing this study, Arthur Halliday, M.D., co-author of Silent Hunger, concluded that young children naturally choose healthful foods because they yield the most energy.2 Another study put laboratory rats in the same free food choice situation, and the results were the same as for human infants. The rats naturally selected a healthful balance of foods.3
Variety Equals Quantity
So what does all this have to do with our all-you-can-eat buffet? |
Gary Null, Ph.D.
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 And participants were to consume at least one to two liquid meals a day, preferably from quality proteins made from rice or soy, plus a wide variety of phytochemicals from fruits and vegetables. I also suggested a number of cookbooks to show people how creative this regimen could be. Part VI—Eating To Live tells you how to completely restructure your eating habits.
My associates and I then measured parameters and created groups accordingly. At one time, we had five hundred overweight people in one group. |
| There are a lot of different vegetables and fruits to choose from.
The heart of this anti-aging program is cleansing with juices. I found that when I was taking all the right foods and supplements and exercising, my health still didn't improve. When I started juicing, I noticed a difference. And when I concentrated the juices with extra chlorophyll, that made the biggest difference . . . especially in my hair, which I found to be an indicator of my health and youth. |
| Generally, it was carrot mixed with other fruits or vegetables. I kept throwing a scoop of this powder into some water. That's all I had for about twenty-five days.
This somewhat unorthodox diet gave me enormous energy, and I felt really great. I was lecturing and doing media work nonstop day after day, traveling from city to city. Instead of being fatigued and worn out, I was always raring to go. In fact, the day I returned home, I ran a 50k national championship in Central Park.
Over the next twelve weeks, I ran—and completed—five marathons. That's the kind of energy I had. |
Elizabeth Somer, M.A., R.D.
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 Concentrated fructose—which can be purchased in health food stores, found in honey, or is also called high-fructose corn syrup (HFCS) in processed foods and soda pop—is no substitute for more nutritious, naturally occurring fructose in fruits or complex carbohydrates in grains and vegetables, because:
• Whole grains, starchy vegetables, fruit, and other minimally processed, carbohydrate-rich foods come packaged with vitamins, minerals, fiber, water, and other essential nutrients, while highly refined sweets are high-calorie, nutritionally poor alternatives. |
Annemarie Colbin
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 Whole foods are simply fresh, natural, edible things, as close to their natural state as possible: fruits, fresh vegetables, unrefined cereal grains, beans, nuts, seeds, sea vegetables. Animals can be eaten whole by one person at one sitting if they're small enough (smelts, oysters, sardines, soft-shell crabs, small fowl), or by a whole group or tribe over a few days' time, as is done by hunting communities. |
Schuyler W. Lininger, Jr. DC
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 Active Constituents
The fruits (seeds) contain alkaloids, such as gramine and avenine, as well as saponins, such as avenacosides A and B.2 The seeds are also rich in iron (p. 304), manganese (p. 311), and zinc (p. 346). The straw is high in silica (p. 331). Oat alkaloids are believed to account for oats' relaxing action, but it should be noted that this action of oats continues to be debated in Europe; the German Commission E monographs do not endorse this herb as a sedative.3 However, an alcohol-based tincture of the fresh plant has proven promising in cases of nicotine withdrawal. |
John Heinerman
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 The cranberry is one of three fruits native to America (Concord grapes and blueberries are the others). For years, the early colonists harvested the fruit from wild-growing vines. In 1816, Cape Codder Henry Hall discovered that the berries grew especially large and juicy in the acid-peat soil found near sand dunes at the beach. Realizing that it was the combination of acidity and sand that made the difference, he planted more vines near the dunes, and thereby sparked such a frenzy for cranberry growing that the berries became known as "red gold. |
Annemarie Colbin
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| The blanching, drying, storage, and thawing involved cause a 20 to 25 percent nutrient loss in fruits and vegetables. This may not seem so bad (after all, 75 percent to 80 percent of the nutrients are retained), but there is an aspect of freezing that has generally been ignored: What happens to plant cells when the water in them freezes? We can only assume that, much like a water bottle forgotten in the freezer, the cells will burst. This is the reason why frozen untreated vegetables are mushy and limp when thawed. |
Gary Null, Ph.D.
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| Both are abundant in green leafy vegetables and other fruits and vegetables, including carrots, sweet potatoes, yams, apricots, and melons. Beta-carotene administered by itself and in combination with selenium has been shown to enhance natural killer activity in elderly subjects. Results of another study found that the median life span of the common housefly could be increased by up to 17.5 percent following an increase in dietary vitamin A to adequate from inadequate levels during the various stages of development. |
Jean Antonello
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| The parts of eating that I have to work on are getting plenty of fruits and veggies and water every day. Pretty normal concerns I'd say. I have not gotten on a scale since 1984 (except for prenatal care). I know my weight is stable because my clothes fit the same. And I refuse to wear clothes that are tight. I guess I feel a tremendous freedom that I never felt all those years of dieting and bingeing."
• "I WOULD CO TO THE GROCERY STORE IN THE MIDDLE OF THE NIGHT—IN MY PAJAMAS!"—Cow**?/. |
John Heinerman
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| Unlike fruits and vegetables, which shouldn't be mixed, spices are intriguing and adventuresome to use. Go ahead and throw some garlic powder in with your carrot-spinach-tomato cocktail. How about a pinch of cayenne pepper in your tomato-watercress-radish delight? A sprinkle of Mrs. Dash or granulated kelp, along with some liquid Kyolic aged garlic extract, can really enliven an otherwise boring wheat grass/barley grass juice combination. |
Doreen Virtue, Ph.D.
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| Have you ever tried fruits that are frozen in one-pound plastic bags?
They cost a little more than fresh fruit, and they are a little mushy when thawed, but they are extremely sweet and flavorful, even though they are unsweetened. I like thawed frozen fruit as a breakfast accompaniment to cereal, cottage cheese, or yogurt.
Avoid the tendency to overeat fat-free sweets. Several cookie companies are making fortunes off the current fat-free fad. We all want to have our cake and eat it, too. |
| Some researchers speculate that fruits were a sure source of calories and energy for our cave-dwelling ancestors, and we developed a natural affinity for sweet stuff as a result of survival instincts. Along the same lines, we "knew" that sweetness equated ripeness when we were foraging for food in the wild. (All animals, in fact, prefer sweets over other types of foods. Studies with horses, bears, and ants show a universal love for sugary-sweet foods. |
| Their instinctive wisdom told them to seek out the sweetest of fruits, since sweetness signals a safe food that is ripe and full of vitamins and energy-producing calories. Our instincts to seek out sweet-tasting fruit have been bastardized today, twisted into an appetite for candies.
One reason for our "modern" cravings is the lack of truly sweet fruit at most grocery stores. We have a vast array of produce available to us, but most of the selection is artificially ripened, tasteless, and not sufficiently sweet to satisfy us. |
John Heinerman
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| Pectin is a water-soluble substance in many fruits and vegetables that yields a gel from which jellies are made. It is a natural cell scrubber derived chiefly from plant cell walls and fruit such as apples and different kinds of citrus. One apple yields about two grams of pectin. When it combines with certain mineral salts in an apple, they form an insoluble salt that has strong laxative properties.
If you think apple juice works fine for a plugged bowel, then you haven't seen anything until you combine it with one particular vegetable juice. |
Schuyler W. Lininger, Jr. DC
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| This occurs partly because fruits and vegetables contain potassium (p. 323)—a known blood pressure-lowering mineral.8 The best way to supplement potassium is with fruit, which contains more of the mineral than amounts found in potassium supplements. However, fruit contains so much potassium that people taking "potassium sparing" drugs (as some hypertensives do) can end up with too much potassium by eating several pieces of fruit per day. Therefore, people taking potassium-sparing diuretics should consult the prescribing doctor before increasing fruit intake. The fiber (p. |
| Xylitol, a natural sugar found in some fruits, interferes with the growth of some bacteria that may cause ear infections. In double-blind research, children who chew gum sweetened with xylitol have a reduced risk of ear infections.10,11
Lifestyle Changes and Other Natural Therapies That May Be Helpful
When parents smoke, their children are more likely to have recurrent ear infections.12 It is important that children are not exposed to passive smoke.
Humidifiers are sometimes used to help children with recurrent ear infections, and animal research has supported this approach. |
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