| DINNER Grilled vegetable mix with fava beans sprinkled with turmeric. 8 oz. beef or 8 oz. veal. Finish with low-calorie hot chocolate.
DAY 3
BREAKFAST 1 whole-wheat or wheat-free waffle with
V2 tablespoon peanut butter and 2 oz. fresh berries. 1 soft-boiled egg dressed with 1 teaspoon olive oil and balsamic vinegar seasoned with cumin, garlic, pepper, and basil. Finish with a cup of coffee flavored with cinnamon.
LUNCH 4 oz. smoked salmon with 1 tablespoon low-fat cream cheese and lettuce, tomatoes, and onions on 1 slice whole-wheat bread. Finish with yfe cup grape juice.
DINNER 8 oz. |
Russell L. Blaylock, M.D.
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 You must also avoid all processed foods containing added glutamate in the form of monosodium glutamate (MSG), hydrolyzed vegetable proteins, soy protein extract, protein isolate, or any of the other disguised names for MSG. Glutamate binds with the aluminum and greatly increases absorption not only into the bloodstream, but also into the brain.
Most fast-food chains and restaurants use at least one of these forms of glutamate, which they use to enhance the taste of the food. |
| Before a mother-to-be even realizes she is pregnant, her diet is that of the typical American and includes carbonated drinks, coffee or tea made with tap water, highly processed foods, regular consumption of red meats (usually seared over a hot flame), and plenty of french fries and snack foods cooked in either hydrogenated or polyunsaturated vegetable oil. Throughout this time, the baby's cells are struggling to form by dividing and moving in a dance of life that very quickly begins to resemble the shape of a baby in the making. |
| The National Cholesterol Education Program arose from this meeting with the specific purpose of promoting the consumption of margarine and partially hydrogenated vegetable fats. The government scientists removed any references to the harmful effects of trans fatty acids from their printed material and brochures used for public education. |
| It is ironic that the self-appointed, orthodox medical elite declared vegetable oils, most of which are N-6 oils, to be the answer to cardiovascular health and a way to prevent atherosclerosis. Newer studies indicate that in fact N-6 oils may be the culprit. Even more intriguing, during the original studies on atherosclerosis it was observed that the oxidized fatty acids in the walls of blood vessels were made mainly of polyunsaturated N-6 oils—the very same as those promoted by the medical elite. This was over seventy years ago. |
| The N-6 fats include vegetable oils such as corn oil, safflower oil, sunflower oil, and peanut oil. Fish and flaxseed oils comprise the N-3 fat group. A cautionary note about flaxseed oil: in order to be converted to its healthy oil components, EPA and DHA, it must be converted by an enzyme called delta-desaturase. Some people lack a sufficient amount of this enzyme to make the conversion. High insulin levels also inhibit the enzyme.
A major defect found in diabetics is an abnormal fat content in cell membranes. |
| If you prefer to drink them separately, I suggest six ounces of fruit mix and one full twelve-ounce serving of vegetable mix.
As we have seen, the modern diet is full of omega-6 fatty acids—such as those found in corn, safflower, sunflower, peanut, and canola oils—but very low in omega-3 fatty acids. We have also seen that increasing omega-3 intake can improve blood flow, reduce the risk of heart attack and stroke, improve brain function, reduce inflammation, improve the immune system, and inhibit the formation of cancer. |
Sue Palmer
See book keywords and concepts |
 Schools and other agencies also try to provide opportunities for children to play out and experience nature nearer home, by building adventure playgrounds, creating school gardens, vegetable patches or wild areas. All too often, their efforts are destroyed by vandals - those roaming gangs of disaffected teens and pre-teens. Sometimes children help their teachers build gardens or play areas during the day, then go to great lengths overcoming security measures to help their older mates wreck them at night. |
Michael T. Murray
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 Dinner 3 to 4 ounces of baked chicken breast, salmon, lean meat, or tofu; a medium-size salad with olive oil, flaxseed oil, and natural herbs and spices; and 1 to 2 cups of a cooked non-starchy vegetable such as asparagus, broccoli, or greens (spinach, kale, mustard greens)
Dessert 40 to 60 minutes before dinner, make lA serving of SlimStyles Meal Replacement Formula (follow the label instructions) and place it in the refrigerator. You'll have a delicious appetite-suppressing pudding in time for dessert!
Note: Be sute to drink plenty of water or herbal tea while using PGX products. |
| Olive oilfor sauteing V2 cup chopped onion
1 clove of garlic, minced ginger
2 tsp curry powder 1 tsp chili powder
1 cup chicken or vegetable stock 1 medium red bell pepper, chopped
V2 cup coconut milk (make sure it is mixed well before using) Salt (use No Salt or Nu-Salt) and pepper to taste
Directions:
Follow the instructions on the package of quick brown rice. While the water for the rice is coming to a boil, cut up the tofu or chicken and other ingredients. |
| Chicken or vegetable broth?
6 11-ounce cans Black beans? 15-oz cans Garbanzo beans? 8-oz can Red kidney beans?
1 11-oz can Refried black beans?
1 15-oz can Red kidney beans?
1 8-oz can
Tomatoes, diced?
1 7.5-oz can Tomato sauce? 4-oz can low-sodium; 1 12-oz can low sodium Tomato soup (low-sodium)?
111-oz can White beans? 15-oz can spices and seasonings
Allspice or nutmeg Capers
Curry powder Chili powder Cinnamon Crushed red pepper Cumin
Ginger (dried)
Ground black pepper
Italian herbs (seasoning)
No Salt or Nu-Salt? |
| In addition to being eaten as a vegetable in Asia, unripe bitter melon has been used extensively in folk medicine as a remedy for diabetes. The blood-sugar-lowering action of the fresh juice or extract of the unripe fruit has been clearly established in modern scientific studies in both type 1 and type 2 diabetes.
Bitter melon is composed of several compounds with confirmed blood-sugar-lowering properties. Charantin, extracted by alcohol, is a hypoglycemic agent composed of mixed steroids that is more potent than the oral hypoglycemic drug tolbutamide. |
Neal D. Barnard and Bryanna Clark Grogan
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 We kept the use of vegetable oils as minimal as possible, too. And, in order to isolate the effects of the diet, we asked the participants not to alter their normal activity patterns; no one was to add exercise to the regimen. Now, exercise is an important part of any healthy lifestyle, and ordinarily we would strongly encourage it. But this was a test of the diet alone, and for scientific reasons, exercise was not to be part of it.
At the end of the study period, everyone weighed in. In just 12 weeks, the average participant had lost 16 pounds. |
| A diet that skips animal products, keeps vegetable oils low, and favors high-fiber, low-GI foods tackles all these problems at the same time.
Just as a drop in cholesterol is good for your heart, a drop in Ale is, too. People who keep their glucose under good control have fewer heart problems as the years go by.
The same diet changes also help control your blood pressure, partly because they can cause you to lose weight, and as your weight falls, so does your blood pressure. But the effect of vegetarian diets on blood pressure goes beyond their effect on weight. |
Carol Simontacchi
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 Another food that can adversely affect pH is processed vegetable oil. In addition, these oils deplete the body of anti-inflammatory omega-3 fatty acids, and encourage the synthesis of PGE2, the pro-inflammatory prostaglandin.
Foods in the Nightshade Family
The nightshade family of plants comprises about 2,600 species worldwide, including herbs, shrubs, trees, vines, and major food crops such as potatoes, tomatoes, eggplants, and chile peppers. Also included in this group is the tobacco plant. Some of the plants in this family—deadly nightshade, for instance—are known to be poisonous. |
Jonny Bowden, M.A., C.N.S.
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 He was correct in pointing out how healthy marine fats are (the famous omega-3s from fish and flaxseed), but he was dead wrong in advocating excessive amounts of man-made refined vegetable oils like saf-flower, sunflower, and corn oils, which we now know are associated with a
27-30 host of diseases, inflammatory conditions, and cancers. |
| During induction, you eat all the fat and protein you want, but you limit carbohydrates to 20 grams per day—an extremely low level of carbohydrate consumption equal to about 2 cups of loosely packed salad and 1 cup of a vegetable like spinach, broccoli, Brussels sprouts, or zucchini. At stage one, there is absolutely no rice, potatoes, cereal, starch, pasta, bread, fruit, or dairy products other than cheese, cream, and butter. |
| The lifelong daily maintenance menu is this:
• six protein servings a day (one at each meal and each snack)
• two vegetable servings a day
• three grain servings a day ("don't forget to choose low-fat crackers," the book exclaims!)
• three servings of fruit a day
• three servings of fat a day
The program tries to be all things to all people—it makes a valiant attempt at being both low-carb and politically correct, and tries not to offend anyone in the dietary pantheon. |
| Although there are typically a couple hundred milligrams of GLA in each 1,000-mil-ligram evening primrose oil capsule, which is good, the rest of the oil is vegetable oil, which you don't want or need. So it makes far more sense to simply take straight GLA.
Magnesium
I consider magnesium one of the most important supplements you can take and recommend it to virtually all of my clients, especially if there is any chance of blood sugar problems or insulin resistance. The minimum amount is 400 milligrams daily, and I prefer 800 milligrams. |
Michael T. Murray
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| Black Bean Chili
Ingredients:
V2 medium onion, chopped
2 cloves garlic, chopped
1 green pepper, diced
1 15-oz can black beans, drained
1 cup frozen corn kernels
1 cup chicken or light vegetable broth
1 4-oz can low-sodium tomato sauce
2 tbsp cumin
2 tbsp red chili powder 2 tbsp Italian herbs 1 tbsp olive oil
V2 tsp salt (use No Salt or Nu-Salt) V2 tsp pepper
'A cup chopped fresh cilantro Directions:
Saute onion, garlic, and green pepper in a medium soup pot over medium-low heat for about 5 minutes, stirring frequently. |
Neal D. Barnard and Bryanna Clark Grogan
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| TEXTURED vegetable PROTEIN (TVP)
This useful low-fat product is made by mixing defatted soy flour with water, cooking it at high pressure, and extruding the cooked mixture through a machine that makes a variety of textured and shaped products. The result is a versatile product with a surprisingly meaty texture. In granular form, it replaces ground meat. In chunk form, it works well for stews, kebabs, and stir-fries. Cutlets are also available. Health food stores and Asian stores often carry these products; also see Appendix 3. Unflavored varieties are easier to cook with than flavored brands. |
Ron Garner
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 Juices should not be heated or allowed to stand for long, as this kills the live enzymes within them.
Seasonings should not normally be added, with the exception of a few grains of naturally dried sea salt, if desired.
Consume juice as soon as possible after juicing because it begins to lose nutrients through oxidation after it is prepared.
Juices should be consumed slowly to allow them time to mix properly with saliva and digestive juices.
It is best to not drink juice with meals. A glass of juice is a meal in itself. Combining juice with solid food can overload digestive capacity. |
John A. McDougall
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 A study involving UC patients in Japan found higher-fat diets were associated with two and a half times the risk of developing IBD—even so-called "good fats," like omega-3, olive oil, and other vegetable fats, increased the risk for developing these diseases. Thus, for prevention and treatment of IBD, your diet should be low in all kinds of fats.
Sulfur compounds may also play an important role in the cause of IBD. Hydrogen sulfide is toxic to the cells of the colon. |
| For additional flavor, try sauteing in one of the following:
Soy sauce (tamari) vegetable broth
Red or white wine (alcoholic or nonalcoholic)
Sherry (alcoholic or nonalcoholic)
Rice vinegar or balsamic vinegar
Tomato juice
Lemon or lime juice
Salsa
Worcestershire sauce
For even more taste, add herbs and/or spices (such as ginger, dry mustard, or garlic) to the above liquids.
Dinner with the Bortons
Six months after Louise's cooking class with my wife, Mary, the Bortons invited us to their home for dinner. |
| To achieve the color of browning, as well as to flavor your foods, place 1 1/2 cups of chopped onions in a large nonstick skillet with 1 cup of water or vegetable broth. Cook over medium heat, stirring occasionally, until the liquid evaporates and the onions begin to stick to the bottom of the pan. Continue to stir for one minute, then add another 1/2 cup of water or broth, loosening the browned bits from the bottom of the pan. Cook until the liquid evaporates again. Repeat this procedure one or two more times until the onions are as browned as you'd like. |
| However, by preparing your creamy potatoes with flavorful vegetable broth, salt, pepper, and chives, you'll be indulging in real comfort food?knowing you're being good to your body as well as to your taste buds."
"That sounds pretty good, Dr. McDougall. I think we can do that." Larry was actually anxious to run home and try this new way of preparing an old favorite.
It was shortly after this visit with the Bortons that my wife, Mary, sat down with Louise to talk about possible alternatives for her and Larry's favorite forbidden foods. |
| In fact, people with severe liver disease have been effectively treated by a diet that substitutes animal protein with vegetable protein as a single therapy—relieving encephalopathy and hepatic coma.
Fatty Liver Disease
Looking over Larry's recent lab tests I noticed elevated levels of enzymes from his liver. "Does that mean no more beer on bowling night?" Larry inquired with bated breath.
"Larry, my guess is these elevated levels are probably due to fat accumulation in your liver rather than to the effects of alcohol. |
Neal D. Barnard and Bryanna Clark Grogan
See book keywords and concepts |
| SET ASIDE ANIMAL PRODUCTS
There are two possible sources of fat in the diet: animal products and vegetable oils. This guideline tackles the first of these.
Needless to say, if you are not eating beef, you will not get any beef fat. If you are not eating chicken, you will not get any chicken fat. Following this guideline means purging the animal fat from your diet. The program you are about to start omits meat, dairy products, and eggs. |
Jonny Bowden, M.A., C.N.S.
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| None of these techniques will hurt—the fruit and vegetable one will probably do a lot of good—and any one of them may push you off a stall.
Take the Word "Cheating" Out of Your Vocabulary
Cheating implies lying or dishonesty. It's much more empowering to think about the low-carb lifestyle in terms of being "strict" or "not so strict." You may have some days when you are "not so strict." More than one very successful low-carber told me he would occasionally have days when he just had to have pizza, so he did. Then he'd get back on the "strict" track at the next meal. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Quartered artichoke hearts can be used as a vegetable topping for whole-wheat pizza, as a filling for omelets, or as an addition to tossed salads, pasta, rice pilaf, tuna or chicken casseroles, or warm potato salad.
SAFETY
As a member of the Compositae (Asteraceae) family, the globe artichoke is related to daisies. Allergic hypersensitivity reactions may occur in individuals sensitive to daisies or other Compositae flowers, such as yarrow, calendula, chamomile, and dandelion.
Arugula
Arugula is a powerfully charismatic, mustardlike leafy green. |
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