| The far-reaching effects of eating five to seven servings of fruits and vegetables daily along with the large body of research supporting it and the relative ease with which it can be accomplished earn this longevity booster a five-star rating. It belongs on everyone's must-do list.
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Booster 6: Go for the Healthiest Quality and Quantity of Food Impact ****
Amplifiers Family or personal history of obesity; poor eating habits, yo-yo dieting; preoccupation with food or weight
You can eat your way to a longer, sweeter life. |
| I also explained about the importance of fruits and vegetables. A glass of orange juice in the morning and tomato juice in the evening would help her obtain the seven daily servings we all need.
These may seem like feeble gestures when compared with the impact that no longer smoking could have on Kelly's health and longevity. And every step we can take to ward off premature death and make our lives longer and sweeter may not count equally. But they all count.
What's more, good actions are cumulativejust as bad ones are. |
| Be wary of anyone who tells you that you will lose weight and be healthier by eating only protein or just raw fruits and vegetables or as much as you want of any one item so long as you eat nothing else. Whether you hear about healthy eating from the American Heart Association (AHA), your family physician, or your yoga instructor, they do not encourage such drastic reductions in quantity that you're bordering on starvation much. (Life is too short for that.) And finally, what healthy-eating advocates have to say isn't only appropriate for people with serious weight or health problems. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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 If your kids want seconds, their only choice will be fruits and vegetables.
6. Catch them in a moment of weakness. Serve the salad separately at the beginning of the meal, when they are most hungry. Have celery or carrot sticks at hand when they come home from school.
7. Dress up the vegetables. Some kids don't like plain peas, but they'll take second helpings of creamed peas. Serve melted cheese on the broccoli and cauliflower. Add toasted almonds to the string beans. Dress up the carrots with toasted sesame seeds and a little soy sauce. Serve sliced hard-boiled eggs on the spinach. |
D. Lindsey Berkson
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 Eat high-fiber foods, low-fat proteins, and plenty of fresh organic fruits and vegetables, especially garlic and the cabbage family of foods (cabbage, broccoli, cauliflower, bok choy, and brussels sprouts stimulate the liver enzymes involved in phase 2 action). The active component of garlic (allicin and its products) supports liver functions involved in detoxification.
• Get enough vitamins and minerals to support the functioning of important biotransformational enzymes. Eat plenty of fresh fruits and vitamins and take a daily vitamin/mineral supplement. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 If you eat less than two fruits and vegetables per day or drink more than two alcoholic drinks per day, you should be supplementing with 400 to 800 meg per day. If you plan on getting pregnant you should be taking a multivitamin with 400 meg of folate per day. If you follow the Okinawa Program you will be doing well but might benefit from an extra 200 to 400 meg/day (the amount present in a typical multivitamin), especially if you are over seventy years of age.
Cautions. |
Mark Bricklin
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 Many other grains, as well as nuts, fruits and vegetables, are also good sources of fiber, but what makes bran so special? It isn't simply the amount of fiber bran contains, but the fact that bran can absorb eight or nine times its own weight in water. As a result, it helps to form large, soft, moist stools that are easily passed.
Another big plus factor for bran is that unlike whole foods, it can be taken in regulated doses and mixed with a great number of other foods. |
Lendon H. Smith, M.D.
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| With this method the person is to find the right balance of acid-forming and alkalinizing foods to get the pH of those fluids to stay at that 6.5 level. The proper balance in the pH should allow for health as the enzymes work best at the proper pH.
You can buy this pH paper at the pharmacy and test your saliva and urine. The trouble with this method is that fruits and vegetables, cooked or raw, no matter what their initial pH value, will be metabolized eventually to vinegar in the body. Sometimes your system is alkaline but your secretions are acidic—and vice versa. |
Ronald Klatz and Robert Goldman
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 Overall, the best advice is to eat a well-balanced diet containing five servings of fruits and vegetables, take a multivitamin/multimin-eral supplement containing beta-carotene and mixed bioflavonoids, vitamins C and E, and avoid obvious cancer initiators like cigarette smoking. levels of beta-carotene; the beta-carotene actually seemed to block the proliferation of the cancer cells.
A U.S. |
| Healthy People 2000 goal of eating five or more servings of fruits and vegetables per day. According to the American Journal of Public Health, studies show that people eat only 1.2 servings of fruits and 3.1 servings of vegetables daily.
Our advice to readers of this chapter is to take it one step at a time. Once you've understood the basic principles on which our anti-aging diet recommendations are based, you can evolve your own system for making the changes that will be most helpful to you. Some people find it easiest simply to overhaul their eating habits once and for all. |
| Since most fresh fruits and vegetables lose much of their nutritional value within hours after being picked, you'll probably have to augment even the healthiest diet with vitamin and mineral supplements. Nevertheless, the more you can obtain basic
Itie American Heart Association _Dietary Guidelines_
1. Dietary fat intake should be less than 30 percent of total calories.
2. Saturated fat intake should be less than 10 percent of total calories.
3. Polyunsaturated fat should not exceed 10 percent of total daily calories.
4. Cholesterol intake should not exceed 300 mg per day.
5. |
| And humans' early diets—relying heavily on fresh fruits and vegetables gathered from the wild—were rich in natural C.
Since civilization has changed our diets, our needs for C are not being met as well as they used to be. Consider that a 150-pound mammal manufactures 10,000 mg of vitamin C a day— that's the amount of C you'd find in 100 glasses of orange juice! And under stress, both human and animal bodies need extra C to counter the aging effects of the free radicals that stress creates. A goat that weighs what a human does will produce 13,000 mg of C under only mild stress. |
Samuel S. Epstein, M.D.
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 Doll has advised people to consume more fresh fruit and vegetables, though, needless to say, he does not distinguish between fruits and vegetables produced organically and those produced by means of chemical agriculture, which contains all sorts of pesticide residues. Nor does he see the large number of food additives in the average modern diet as playing any role in the development of cancer. |
Ronald Klatz and Robert Goldman
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| According to researchers at the University of Washington, increasing folic acid through fruits and vegetables or supplementation can lower these risks, preventing "13,500 to 50,000 deaths per year." drates, and fresh produce. Although occasional consumption of meat—say, twice a week—is probably a key ingredient of a healthful diet, there's mounting evidence that more frequent consumption increases your risk of colon and pancreatic cancer. |
Ben Davis
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| The natural way to remedy this condition is to eat a preponderance of raw fruits and vegetables, with these slow-moving foods, to speed up their transit.
Briefly, here's why laxative drugs are no good. They work by irritating the lining of the intestines. To protect itself, the intestines "weep," just as the eye waters when irritated. This liquid creates soft stools and rapid elimination. If frequently used, however, laxatives irritate the intestines to such an extent that an inflamed colon (colitis) or ulcers result. Repeated enemas weaken the colon walls by dilating them with water. |
Mark Bricklin
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| The general level of nutrition is pretty bad, too, with fresh fruits and vegetables generally being in very short supply, especially in the North (including Moscow). It's not unusual to see a crowd of a hundred people jammed in front of a butcher shop, trying to get a piece of fresh meat. So from an everyday health point of view, the Soviet Union is certainly very far from being a model country. |
| What you will find are all sorts of fresh fruits and vegetables and a variety of whole grains and legumes that deliver body-building protein with scarcely a trace of fat or cholesterol.
Besides vegetarianism, two other health principles of the Adventists are to get plenty of pure air and sunlight. Remember those patios I mentioned? Well, each patient is expected to spend a reasonable amount of time outdoors every day. If the patient is confined to a bed, a nurse wheels the bed outdoors, even if the patient is catheterized or on an IV. |
| American Health Foundation in Valhalla, New York, believes that the declining rate of stomach cancer in the United States is largely the result of our greater intake of fruits and vegetables rich in vitamin C (thanks to rapid transportation and refrigeration). Work at the American Health Foundation and elsewhere has also shown that vitamin C, when eaten with a meal containing nitrite, blocks the production of nitrosamine compounds believed to cause cancer. |
| A meal consisting, for instance, of a fast-food hamburger with a bit of lettuce and tomato on it, a milkshake and a piece of cherry pie contains meat, dairy products, fruits and vegetables, and cereal products. But at the same time, the flour in the hamburger bun and pie is about as useful for building health as sawdust is for building a house. The meat in the hamburger probably weighs less than one ounce. There is barely a trace of roughage. What's more, the meal as a whole is laced with sugar, saturated fats, salt and additives. |
| You should also cut up your food, including fruits and vegetables, into the smallest pieces possible and eat only one piece at a time.
4. How available is food in my house?
Obviously, if you have snacks available in plates and dishes all around your house, you're much more likely to eat them. An experiment conducted by Dr. Levitz in the U. of P. |
Samuel S. Epstein, M.D.
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| Finally, they should demand independent certification and verification for hormones and other feed additives, such as the California Nutri-Clean program for testing pesticide residues on fruits and vegetables that is now available in about 600 supermarkets nationwide.
References
1. S.S. Epstein, "Potential public health hazards of biosynthetic milk hormones," Int. J. Health Serv. 20(l):73-84, 1990.
2. R. Hertz. "The estrogen-cancer hypothesis with special emphasis on DES," in Origins of Human Cancer, H. H. Hiatt, J. D. Watson, and J. A. Winston, Eds, pp. 1665-1682, Vol. |
Ronald Klatz and Robert Goldman
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| Dietary protocol: Low-caloric nutrient-dense diet, use a variety of fresh fruits and vegetables, avoid fat and eat a minimal amount of meat
Sleep: 6 hrs/day
Personal secret: Keep changing the foci of interest
(Montreal, Canada) is the founder and president of the International Federation of BodyBuilders (I.F.B.B.) in Montreal, Canada. I.F.B.B. now represents over 160 countries and is a member of the General Association of International Sports Federations. Since 1945, Ben Weider and his brother Joe have operated Weider Sports Equipment Co., Ltd. |
Rex Adams
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 But plenty of garlic foods, including fresh fruits and vegetables, will reportedly make the blood redder, causing these eye shadows to fade away.
In addition, garlic foods soothe the liver—which always brightens the complexion—help make fatty deposits melt away, and have a "tonic," tightening or bracing effect on loose, flabby skin. As the skin firms up, wrinkles and creases fade away. Garlic is diuretic (i.e., it gently stimulates sluggish kidneys), and the high potassium content of garlic and the foods with which it is eaten help the body excrete excess fluids. |
Dr. Gary Null
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 The lower the intake of fruits and vegetables, the higher the risk of cancer—of almost every type.
"Vitamin C, Cancer and Aging," Age 16 (1993): 55-58.
The elderly are at greater risk than the general population for low intake of vitamins B6, C, E, zinc, beta carotene, and iron. Supplementation was shown to produce improved immune response.
S. N. Meydani, "Vitamin/Mineral Supplementation, the Aging Immune Response and Risk of Infection," Nutrition Reviews 51, no. 4 (April 1993): 106-15. |
| Following a good nutritional program consisting of lots of fruits and vegetables is helpful. Salt and fatty foods should be eliminated, and protein intake limited. It is important to maintain an optimum weight, as obesity contributes to lymphedema. Exercise such as swimming, walking, and stretching is excellent. Incorporating deep diaphragmatic breathing techniques, along with specific exercises taught by an MLD therapist, is good. While sleeping, the patient can elevate the limb by tilting the mattress or by placing pillows under the arm. |
| McKeown, "Diet High in fruits and vegetables Linked to Lower Breast Cancer Risk," Medical Tribune (July 9, 1992): 14.
Low vitamin A is a risk factor for breast cancer. Supplementation with retinol and carotenoids offers a protective effect.
D. J. Hunter, "Antioxidant Micronutrients and Breast Cancer," Journal of the American College of Nutrition 11, no. 5 (October 1992): 633.
In a study of Chinese women with breast cancer, consumption of high amounts of red meat and animal protein was associated with an increased risk of the disease in premenopausal women. |
| Short juice fasts, from one to three days, can help women maintain their mental health, followed by a simple diet consisting mainly of fruits and vegetables.
It goes without saying that lifeless, processed foods, such as devitalized white bread, should not be eaten. Hard-to-digest and toxic foods, such as meat, processed foods, sugar, and alcohol, should be avoided. These create an imbalance, and remove energy instead of creating it. Additionally, sugar stresses the adrenal glands, causing the mind to race and scatter. It causes an initial high followed by a sustained low. |
| Merely wiping fruits and vegetables does nothing to get rid of parasites.
Avoid tap water. This is a major source of parasites, despite the addition of fluoride and chloride.
Take precautions with your pets. Never sleep with pets and be sure to deworm them on a regular basis. Do not allow pets to lick your face or eat off your plate. Avoid walking barefoot around animals.
Wash hands every single time that you go to the toilet.
Keep bowel function optimal. When the normal eliminative channels are backed up, putrefaction occurs, creating a climate conducive to parasite growth. |
William Duffy
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 Natural sugar, such as that in raw fruits and vegetables, supplies the body with vitamin C. In the seventeenth and eighteenth centuries, the difference between a classic French dessert, raw fruit, and a British dessert of the same time, sugared pudding, added up to scurvy.
(In relation to consumption, now called tuberculosis and blamed on a bacillus, evidence suggests that a sugar-rich diet may create the necessary conditions in our bodies for the bacteria. Three hundred years ago, in the 1700s, deaths from tuberculosis—especially in Britain— increased dramatically. |
| Glucose is a sugar found usually with other sugars, in fruits and vegetables. It is a key material in the metabolism of all plants and animals. Many of our principal foods are converted into glucose in our bodies. Glucose is always present in our bloodstream, and it is often called blood sugar.
Dextrose, derived synthetically from starch, also called "corn sugar."
Fructose is fruit sugar.
Maltose is malt sugar.
Lactose is milk sugar.
Sucrose is refined sugar made from the sugar cane and the sugar beet.
Glucose has always been an essential element in the human bloodstream. |
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