Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 Both burping and farting may be signs of having eaten foods high in fiber (such as beans, some fruits and vegetables, and whole grains), dairy products, artificial sweeteners, and/or carbohydrates, especially sugar and starch.
Excessive burping (and farting) can also signal a lactase deficiency
(aka lactose intolerance). Lactase is an enzyme necessary to break down lactose in the digestive tract. If this enzyme is missing, many foods, including milk and other dairy products, of which lactose is a major component can't be digested properly and the end result is gas. |
James Dowd and Diane Stafford
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 Then the mechanization of the food industry compounded these dietary changes: canned and frozen produce replaced fresh fruits and vegetables. Free-range cattle gave way to feedlots. Fresh, lean meat was replaced by processed and canned meats. Foods such as canned ham—high in salt, saturated fat, and sugar—became popular, and the population explosion increased the demand for these inexpensive, well-preserved, tasty, and convenient foods.
The result of these altered lifestyles was an urbanization picture of decreased vitamin D production and increased consumption of wrong foods. |
| Acid excess simply means you're not getting enough potassium and magnesium in the form of fruits and vegetables, you're consuming far too many acid-producing foods, or both.
Make some moves to fix this problem because it's important to stop what's pulling potassium, magnesium, and calcium from your muscles and bones, to balance your body chemistry.
If you're deficient in both vitamin D and magnesium and unable to absorb an adequate amount of calcium from your diet, you'll zap even more calcium from your bones. |
C. W. Randolph, M.D.
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 Chemical pesticides, herbicides, and fungicides are routinely applied to mass-produced fruits and vegetables. In addition, most people routinely use bug sprays, weed killers, and other pesticides in their homes and yards. Finally, plastic products are part of almost every person's daily life, and many of them give off xenoestrogens when heated, whether purposely in a microwave oven or accidentally in a hot car.
Petrochemicals and solvents. Many general hygiene products—such as skin cream, lotion, soap, shampoo, perfume, hair spray, and room deodorizers—contain petrochemicals. |
Ann M. Coulston and Carol J. Boushey
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 Several studies suggest that high intakes of fruits [157], vegetables [130, 162], or fruits and vegetables combined [163] are associated with lower risk for AMD.
However, it is too early to draw conclusions from population studies about the potential protective influence of lutein and zeaxanthin on AMD [126]. One reason is that the time period over which lutein and zeaxanthin intake has been measured in such studies often reflects only a few years. Diet may have changed, relative to diets over the longer periods of adult life, which influenced the development of AMD. |
| For example, 5 cups of fruits and vegetables are recommended for the 2200-calorie pattern, compared to 3.5 cups (seven half-cup servings) used for the FGP. The amount of milk that should be consumed has increased from 2 cups to 3 cups for all the patterns at 1600 kcal/d and higher; previously 3 cups was recommended only for teenagers and older adults. However, the amount of grains has been decreased slightly, by 1- or 2-ounce equivalents per day. The amount of oils to be consumed ranges from 3 to 11 teaspoons across the food patterns. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Stock your cabinets and refrigerator with fruits and vegetables instead of chips and cookies, recommends Dr. Rapp. Give your children such healthy, tasty snacks as apples, oranges, and nuts, or celery with sugarfree almond butter or peanut butter. "Give them healthy alternatives like sweet potatoes," suggests Dr. Appleton. "Whatever you do, don't resort to nagging or scare tactics, both of which can backfire."
1 Freeze fruit. "You can actually change your kids' taste buds by not giving them sugary sweet sodas. Try freezing fruit such as strawberries, bananas, and raspberries, and blueberries. |
Ann M. Coulston and Carol J. Boushey
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| Some of this optimism is partly based on the frequently observed case-control association between diets high in fruits and vegetables (and presumably antioxidant exposures) and decreased disease risk, including cancer. Although there is evidence that antioxidants may offer health benefits in populations that are at increased risk because of environmental or medical conditions, there are many inconsistencies in the literature. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Rarely can you find ads enticing our young to eat fruits and vegetables.
Kids are also targeted on the Internet, on school buses, in classrooms and cafeterias, at the movies, on DVDs, and even via cell phones.
The insistency, consistency, and almost urgency of all this marketing seems unstoppable, as the CCFC points out.
Just about every major media program for kids has a line of licensed merchandise that sells breakfast cereals, snacks, candy, and fast food.
» Many toys are really junk food ads in disguise. Take, for example, Coca-Cola Barbie and McDonald's Play-Doh. |
| On days when you go hog wild over sweets and/or fast-acting carbs, do you skimp or skip shrimp, eggs, chicken, tofu, legumes, fresh fruits and vegetables, olive oil, nuts, seeds, and whole grains?
Chances are, if you're like many Americans who repeatedly stuff their faces with fast-acting foods, you've been neglecting to eat sufficient amounts of protein, fiber, or fat. Together or separately, this dynamic trio can help soften the blood sugar whammy you'd get from carbs alone. |
| Before the Agricultural Revolution some 10,000 years ago, we followed the caveman diet—meat we hunted, fish we caught, and fruits and vegetables we plucked or picked. But now most Americans regularly load up their systems with more sugar and refined carbohydrates than they can easily metabolize. And millions of people are unknowingly diabetic or prediabetic. They consume sweets, gain weight, and literally wear out their insulin-producing cells, which simply can't keep up.
As a cardiologist, I treat a lot of diabetics. That's right. |
Hyla Cass
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 If you are fortunate enough, like Gloria, to recognize insulin resistance before it turns into diabetes, you may be able to get your cells to start heeding insulins knock again by losing weight, exercising, and eating a well-rounded whole-foods diet—low in sugars, unhealthy fats, and refined carbohydrates, and rich in fruits and vegetables.
KEYS TO NATURAL BLOOD SUGAR CONTROL
In Chapter 2, you learned about the basics of a truly healthful diet. Those basics apply to people with diabetes or prediabetes as well. |
David W. Grotto, RD, LDN
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 CANCERS OF THE LUNG, ESOPHAGUS, MOUTH AND PHARYNX: fruits and vegetables that are high in carotenoids, including leafy greens like kale, lower the risk of lung cancer, esophageal cancer, and mouth and pharynx cancers, according to the American Cancer Society.
BLADDER CANCER: In a study of 130 bladder cancer patients and an equal number of control subjects, those who had consumed kale regularly had a lower risk for bladder cancer.
Tips on Using Kale
SELECTION AND STORAGE:
• Smaller leaves are milder-flavored. Choose deeply colored leaves for tenderness and optimum flavor. |
| I define the food portion of optimal living as a diet that is calorie-controlled, is abundant in varied and intense-colored fruits and vegetables, is whole grain-focused, contains appropriate levels and type of fats, and emphasizes low-fat dairy and reduced animal protein intake while increasing healthier, plant-based proteins, such as beans.
Think of this book as a starting point for improving your health, no matter what your health challenge. According to Dr. |
| All citrus fruits are high in flavonoids, the most common antioxidant found in fruits and vegetables and thought to block substances that cause cancer and heart disease.
Home Remedies
Lemon juice in hot water has been widely advocated as a daily natural treatment for constipation. People drink lemon juice and honey (lA squeezed lemon and 1 teaspoon of honey), or lemon juice with salt or ginger, as a cold remedy. Any of the lemon-plus preparations are good substitutes for caffeinated hot beverages. |
Hyla Cass
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| Picture a cornucopia of fruits and vegetables: crunchy orange carrots; deep purple eggplants; bright red plump tomatoes; shiny green peppers; luscious purple grapes; abundant green leaves of lettuce, kale, and spinach; yellow and green squash; large juicy peaches. These are nature's gifts, filled with an incredible array of vitamins, minerals, and phytonutrients that nourish and heal us. The deeper the color, the more antioxidants and other beneficial phytochemicals you 're getting. |
| Beta-carotene is one of a group of nutrients called carotenoids, antioxidant plant chemicals that lend color to fruits and vegetables. Alpha-carotene, lutein, zeaxanthin, and lycopene are also carotenoids. Beta-carotene and alpha-carotene can be turned into vitamin A, which is important for the health of the eyes and the nervous system.
Antioxidants naturally complement one another, and taking one by itself in high doses can actually increase free-radical damage. |
David W. Grotto, RD, LDN
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| HEART HEALTH: fruits and vegetables high in potassium and antioxidants such as vitamin A, carotenoids, vitamin C, and flavonoids may help prevent or control hypertension and reduce the subsequent risk of stroke and heart disease. In addition, foods high in soluble fiber and pectin appear to lower the amount of cholesterol circulating in the blood.
DIGESTION: Mangoes are a good source of fiber and contain enzymes that aid in digestion.
CANCER: Deep yellow-orange vegetables and fruits are rich in beta-carotene, which may protect cell membranes and DNA from oxidative damage. |
Gabriel Cousens
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 People who eat more fruits and vegetables have about one-half the risk of cancer mortality than those people who are not plant eaters. Plant-sourced diets are very high in phytonutrients, which include a variety of antioxidants, carotenes, vitamin E, vitamin C, phenolic compounds, and terpenoids. "We get more than twice the phytonutrients from the same amount of calories on the nutrient-dense live-food diet, which also is a natural calorie-restricted diet. |
| And flesh foods, such as fish or chicken, which are higher up on the food chain, contain fifteen times as many pesticide residues as commercial fruits and vegetables.
From a practical point of view, eating fish is potentially dangerous because of the widespread, ever-increasing pollution of the waters of the world. The biggest water contaminants are PCBs and mercury. PCBs, along with dioxin, DDT, and dieldrin, are among the most toxic chemicals on the planet. |
David W. Grotto, RD, LDN
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| Coffee contains phytochemicals such as chlorogenic acids, with similar antioxidant benefits to those found in fruits and vegetables that may improve glucose (sugar) metabolism. An average cup of regular coffee contains anywhere between 60 and 130 mg of caffeine. Caffeine is a stimulant that can help with alertness and may improve athletic performance; however, too much can cause jitteriness and irritability.
Home Remedies
Concoctions from the leaves and roots of the coffee tree have been used for fevers, colds, and pneumonia. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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 In summary, if a person's diet lacks vitamins, minerals, and anti-cancer compounds because he or she does not consume sufficient quantities of fruits and vegetables, the solution to the problem lies not in taking supplements, but in making profound, far-reaching changes to diet. There are no and there will be no miracle cures that are able to entirely repair the damage caused by a diet of poor quality; you cannot eat just anything and then get off by taking a pill!
The destiny of nations depends on the manner in which they feed themselves. |
David Wolfe
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 This is the Vitarian Diet, which contains few fats, and only fruits and vegetables of a high-water content.
This kind of fat-free diet can allow one to reach a tremendous, though passing, high. Years ago, my friend Joshua Rainbow told me that he became so sensitive on the Vitarian Diet that simply turning into the wind became an ecstatic experience. One must be careful with such lean diets in the long term as pollution in food, air and water makes the nerves more susceptible to damage when fat is absent in the diet. |
Byron J. Richards, CCN
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 Nutrients proven to specifically help this issue are magnesium, tocotrienols, and alkalizing fruits and vegetables.
There are many nutrient suggestions throughout this book that help reduce excess inflammation. There are also numerous lifestyle and dietary tips to reduce stress and inflammation. A person needs to do enough to get out of the wear and tear trend. The inflammatory wear and tear trend is the actual cause of accelerated bone loss. |
Kevin Trudeau
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 This is another reason why you have to do the things I say in the book, such as stop eating regular fruits and vegetables and eating only organic. Pesticides cause skin cancer.
The fact is scientific studies can't be trusted because all of this information that is being put out is put out based on the financial interests of the people putting out the information. Remember, it's all about the money. You can believe me because I have no financial interest in anything I say. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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| Phytochemicals are the molecules responsible for the colour and organoleptic properties (properties affecting the organs and the senses) that are specific not only to fruits and vegetables, but to different beverages and spices often closely associated with certain ethnic culinary traditions.
The brilliant red colour of the raspberry, for example, the very characteristic smell of garlic, and the strong astringent sensation we feel when we sip cocoa or tea are all properties that are directly related to the presence of different phytochemical compounds in these foods. |
Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
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 Magnesium is most often much less available in the winter, both in the drinking water and due to the decreased intake of fresh fruits and vegetables. Professor Foster made the useful suggestion that magnesium ought to be added to widely used foods, as is being done in Finland. In Finland, they are adding potassium and magnesium to salt. This decreases the sodium chloride to 65% of the mixture. There is already a decline in mean blood pressure in the study population. |
Michael Friedman, ND
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 Incorporation of organic fruits and vegetables, especially those that aid in the detoxification function of the liver (such as dandelion and bitter greens, beets, brassicas, apples, cherries) is recommended.
Avoidance of sexual intercourse during menstruation is warranted, as retrograde endometrial lining flow is considered a potential etiology. Applying a warm castor oil pack to the lower abdominal area may relieve pain and increase circulation during painful periods. Exercising regularly and using relaxation techniques to lower stress will help with hormone balancing. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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| As for the fruits and vegetables that have been genetically modified, no study has succeeded in establishing any carcinogenic character in these foods. These results are unsurprising, given that the proteins created during genetic manipulation are destroyed in digestion and thus cannot have any real impact on nutritional intake. The real problem with GMOs is environmental; its most important aspect concerns the extremely negative impact of GMOs on the diversity of living plant species. This is a serious problem and we share the concerns of those who oppose GMOs on this count. |
| Anthocyanidins
Anthocyanidins are a class of polyphenols responsible for almost all of the vivid colours - red, pink, mauve, orange, and blue - found in many fruits and vegetables. These pigments are particularly abundant in berries, especially raspberries and blueberries, which can contain up to 500 milligrams per 100 grams of fruit. Daily anthocyanidin intake may attain 200 milligrams in enthusiastic berry eaters, making these compounds one of the most frequently ingested classes of polyphenols. |
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