| Be sure to round out a high-protein meal with lots of additional fruits and vegetables, even if they don't appear on the list below. You may also drink any noncarbonated, nonalcoholic, sugar-free beverage you prefer.
THE SEROTONIN DIET: TRYPTOPHAN FOODS
FOOD
AMOUNT
CONTENT (G)
Avocado
1
0.40
Cheese
1 oz.
0.09
Chicken
6-8 oz.
0.28
Chocolate
1 cup
0.11
Cottage cheese
1 cup
0.40
Duck
6-8 oz.
0.40
Egg
1
0.40
Granola
1 cup
0.20
Luncheon meat
6-8 oz.
0.50
Oat flakes
1 cup
0.20
Pork
6-8 oz.
1.00
Ricotta
1 cup
0.30
Sausage meat
6-8 oz.
0.30
Turkey
6-8 oz. |
| Add in as many different fruits and vegetables as you like to your
GABA diet, even if they don't appear in the list below. You can also have any noncarbonated, nonalcoholic, sugar-free beverage you prefer.
GLUTAMIC ACID/GLUTAMATE (FORMS GLUTAMINE) MGS. PER 6-8 OZ. SERVING
DEFICIENCY CRAVINGS
Too many simple carbohydrates are bad for GABA-nature people—they calm the brain temporarily, but within one to three hours a GABA imbalance will begin again. GABA natures need to stay away from simple sugars, white flours, and wheat products in general, with the exception of whole grains. |
Jeffrey M. Smith
See book keywords and concepts |
 The book cites a study showing "that 78% of all malnourished children under five in the developing world live in countries with food surpluses."24
The organization Stop Hunger Now says, "Abundance, not scarcity, best describes the world's food supply," and a UN report confirms that we won't be running short anytime soon.25 The primary cause of hunger is poverty. Producing more food will not solve the problem if those who need it the most cannot afford it.
Miguel A. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 Summary of Recommendations for Treating Macular Degeneration
• Dier: Consume a wide variety of fruits and vegetables, particularly spinach, collards, blueberries and grapes.
• Intravenous injections of zinc, selenium, and other trace minerals, in selected cases.
• Vitamin E, 400 to 800 IU per day.
• Vitamin C, 1,000 to 3,000 mg per day.
• Zinc, 30 to 50 mg per day. Balance with copper, 2 to 3 mg per day.
• Selenium, 200 meg per day.
• Taurine, 500 to 1,500 mg per day.
• Ginkgo biloba extract (standardized to contain 24% ginkgo heterosides), 40 to 120 mg per day. |
Michael T. Murray
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 A vast number of substances found in fruits and vegetables are known to promote health. Such substances include antioxidant nutrients such as vitamin C and folic acid and a group of other compounds known as phytochemicals. Phytochemicals include pigments such as carotenes, chlorophyll, and flavonoids; dietary fiber; enzymes; vitamin-like compounds; and other minor dietary constituents. |
| Since fruits and vegetables are the major sources of dietary antioxidants, we would expect to see a reduced risk of diabetes in people who consume higher levels of these foods. Has research verified this assumption? Absolutely, as several large population-based studies have shown that the higher the intake of fruit and vegetables, the better blood glucose levels are controlled and the lower the risk for type 2 diabetes. |
| It is thought by many that the assortment of natural simple sugars in fruits and vegetables have an advantage over sucrose (white sugar) and other refined sugars in that they are balanced by fiber and a wide range of nutrients that aid in the use of the sugars. Problems with carbohydrates begin when they are refined and stripped of these nutrients. Virtually all of the fiber, phytochemical, vitamin, and trace element content has been removed from white sugar, white breads and pastries, and many breakfast cereals. |
| The four key principles of our diet program are to avoid high-calorie, low-nutrient foods such as junk foods, candy, and soft drinks; eat a "rainbow" of fruits and vegetables; reduce the intake of meat and animal products; and eat the right types of fats.
Avoid High-Calorie, Low-Nutrient Foods
It probably is not necessary for us to make the following statement, but we still need to say it: Don't eat "junk foods." High-sugar junk food diets definitely lead to poor blood sugar regulation, obesity, and ultimately type 2 diabetes. |
| In prehistoric times, our survival as a species depended on our ability to gather food both by hunting other animals and by gathering fruits and vegetables.
Still, anthropologists tell us that our bodies are built primarily to process foods from plant sources. They base that conclusion on the shape and arrangement of our teeth, the way our jaws move, and the length of our digestive tract (our intestines are more than 20 feet long, while most carnivores have intestines only a few feet in length). |
Russell L. Blaylock, M.D.
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 But some fruits and vegetables, such as bell peppers, peaches, cucumbers, oranges, apples, avocados, and eggplants, are waxed to slow spoilage. Often, pesticides that cannot be washed off with water are added to these waxes.
Recent studies have shown fifty to seventy chemical residues present in the fatty tissue of ordinary Americans. Multiple studies have shown pesticide residues in breast milk,290 yet no long-term studies have been conducted to determine the effects of pesticide and herbicide combinations. |
John A. McDougall
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 The best way to prevent and treat all forms of colitis, from mild to severe, is to eliminate all free fats (vegetable oils) and animal products, and to begin consuming a diet based on starches, with the addition of fruits and vegetables. In the unlikely event that these dietary considerations fail to cure colitis, the next step is to eliminate all wheat products.
Finally, the elimination diet (see page 104) should be employed in order to pinpoint any offending foods. |
Jonny Bowden, M.A., C.N.S.
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 Add those and the problem disappears: "There is no such thing as too much protein as long as you are eating plenty of fresh fruits and vegetables," Cordain says. And he is pretty flexible about the possible balance among them, pointing out that some hunter-gatherer societies that survived into the twentieth century lived healthy lives free of chronic disease while getting 97 percent of their calories from animal foods (the Inuit of Alaska), while others got the majority of their calories (65 percent) from plant foods (the !Kung of Africa). |
John A. McDougall
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| To this centerpiece are added fresh fruits and vegetables. Meats, dairy products, and other delicacies must be reserved only for special occasions, if at all, in order to prevent diseases of malnutrition caused by overindulging in rich foods.
The Bortons Pass It On
The Bortons were anxious to share this information with their son and daughter. They knew both would have a hard time refuting the evidence I'd presented for the value of a plant-based diet. |
| Our instincts draw us to fruits and vegetables, while the thought of catching, killing, butchering, and/or eating animals for food is naturally repulsive.
Even the male reproductive anatomy says we are supposed to be plant-eaters.
We are now paying the price for straying from our natural design with chronic illness and premature death.
Shopping, Cooking, and Comfort Foods Galore
By now you have discovered the exciting secret of the McDougall Program—it's in the starches! Why is this exciting? Because most people think of starches as "comfort foods," foods that just plain make you feel good. |
Neal D. Barnard and Bryanna Clark Grogan
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 Vitamin C is in citrus fruits, of course, but also in many other fruits and vegetables. And whole grains, vegetables, and beans are healthful sources of vitamin E.
At the University of Toronto, Dr. David Jenkins took this approach to its ultimate conclusion. |
| Eat plenty of fruits and vegetables. The vitamin C they contain appears to increase HDL, too.
4. Avoid partially hydrogenated vegetable oils. These oils do exactly the opposite of what you would like: They raise LDL cholesterol and reduce HDL. Be sure to read the fine print on labels, especially on pastries and snack foods.
5. Lose weight. A welcome side effect of a low-fat, vegan diet is weight loss, which in turn boosts HDL. The diet program described in this book will help you.
6. If you smoke, stop. Quitting smoking boosts HDL. |
| The produce department may stock meat substitutes, soy milk, and other healthy products, along with an evergrowing array of new and interesting fruits and vegetables. Also check out the "ethnic," "health," and "dietetic" aisles. And look at the shelves with innumerable varieties of rice and colorful dried beans.
Be sure to check out your nearest health food store if you have not done so already. You will find substitutes for meat, cheese, and milk and interesting foods from other countries, all worth a try. Explore and experiment; some new finds will become favorites. |
| Vitamin C—rich foods, such as fruits and vegetables, increase the absorption of iron from the other foods you eat, and avoiding dairy products helps, too. They are very low in iron and actually reduce its absorption from your digestive tract.
Zinc. Zinc plays important roles in immune function, wound healing, and many other biological functions, but as with iron, you can have too much of a good thing. The most healthful sources include legumes, nuts, and fortified breakfast cereals (e.g., Post Grape-Nuts, bran flakes, and granola).
Fat. |
| In addition to having plenty of fruits and vegetables in your diet every day, the following is a sensible regimen.
1. A multivitamin each morning. This will provide adequate folic acid, vitamin B6, and vitamin B12. Any brand is fine, but it should be free of iron since we now know that excess iron can increase the risk of heart problems.
2. A 400-microgram folic acid supplement each evening. This will boost your folic acid. If you prefer, you can take a second multivitamin that includes folic acid (see page 139). ucts, and other high-GI foods, as discussed in Chapter 4. |
Elaine Magee
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 Other research at the University of San Francisco suggests that increasing vegetable and fruit consumption, already recommended for the prevention of several other chronic diseases, may protect against pancreatic cancer as well. The most protective produce included onions and garlic, beans, carrots, yellow vegetables, and dark, leafy vegetables.
Helping to prevent cancer is only one of the many health benefits of produce. |
| One serving equals: 3/4 cup of fruit or vegetable juice V2 cup of raw or cooked fruits or vegetables 1 medium apple or banana
1 cup of raw, leafy vegetables (like romaine lettuce) / 6 to 12 servings of whole grain products
/ 2 to 3 servings of low-fat or fat-free dairy products. One serving equals: 1 cup of milk or yogurt 1.5 to 2 ounces of reduced-fat cheese V2 cup of cottage cheese
J No more than two 3-ounce servings of lean meat, poultry, or fish
/ 2 to 3 tablespoons of added fat and oil, as well as nuts
Controlling sodium, fiber, and fat also creates synergy. |
Russell L. Blaylock, M.D.
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| While young people do well at ten servings a day of fruits and vegetables, the elderly need twelve servings to gain health benefits. (Interestingly, younger people gain no further advantage after ten servings.)
It has been shown that people suffering from Alzheimer's disease have impaired DNA repair. Whether this is inborn or develops as a result of the disease itself, we do not know for sure, but the evidence seems to indicate that it plays a significant role in development of the disease. |
| By eating a balanced diet, heavy in fruits and vegetables, you will also get all the trace elements you need, such as manganese, molybdenum, and boron. In addition, you will need extra vitamin C to strengthen the bone matrix. This should include 500 mg vitamin C as either calcium or magnesium ascorbate three times a day. Long-term use of buffered vitamin C has been shown to increase bone mineral density.434 Collagen forms the matrix upon which calcium is laid and this collagen in dependent on adequate amounts of ascorbate in the diet. The best buffered form is magnesium ascorbate. |
John A. McDougall
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| On our next visit, 1 was thrilled to hear how well she'd done with cutting out fats and mm mm eating more fruits and vegetables. I was also thrilled to see her walk through the door with Larry. Though Larry and Louise had both followed the McDougall Diet in fits and starts since our first meeting, Larry's experience was characterized more by the fits than the starts, and he was experiencing a multitude of digestive difficulties. Louise was also experiencing some troubling symptoms of her own, which we'll talk about in our next chapter. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| By "rainbow," we simply mean that by selecting fruits and vegetables in a variety of colors, including red, orange, yellow, green, blue, and purple,
17
TABLE 2. |
Thomson Healthcare, Inc.
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 The differences were between the first and fifth quintiles of the study group. This same group was studied to determine if there was a significant difference in the risk of getting cancer depending on the food eaten. There was a statistically significant difference for Tomato sauce, Tomatoes, and pizza but not Tomato juice (p=0.01, 0.3, 0.05, and 0.67, respectively. The categories included in the trend were: no servings, 1 to 3 servings a month, 1 serving a week, 2 to 4 servings per week, and greater than 5 servings per week. |
Jonny Bowden, M.A., C.N.S.
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| And he completely misrepresents other low-carb diets, saying that they call for complete restriction of all carbohydrates to "between 30 and 100 grams a day," which, according to Cordain, means that "fruits and vegetables are largely off-limits"—a statement that is not only demonstrably false but inconsistent; 100 grams of usable carbs a day buys you an awful lot of broccoli!
That said, he's a good guy and a sincere and responsible scholar, and his overall recommendations will propel a person eating the average American diet light-years ahead in his quest for good health. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 In experimental research, the health benefits of a high-carbohydrate diet come from eating the complex carbohydrates found in whole grains, fruits and vegetables. Eat an apple, a zucchini or a plate of brown rice topped with beans and other vegetables.
THE CHINA STUDY WEIGHS IN
With regard to weight loss, there are some surprising findings from the China Study that shed light on the weight loss debate. When we started the China Study, I thought that China had the opposite problem from that of the U.S. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 Eat lots of whole grains, especially brown rice; raw or lightly cooked fruits and vegetables; and beans, nuts, and seeds. Chew thoroughly, and don't eat too much at one sitting, even of healthful foods.
People with constipation often have a magnesium deficiency. Green leafy vegetables are high in this mineral, as well as in fiber, so now you have another reason to eat kale, broccoli, spinach, brussels sprouts, and the like.
Prunes and figs are time-honored sources of dietary fiber. You may want to plan on making one of these items a regular part of your breakfast. |
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