James F. Balch, M.D. and Mark Stengler, N.D.
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 Detoxification
Every three months, consider doing a three-day vegetable cleansing juice fast to expel mucus. Also, daily consumption of super green foods, such as chlorella and/or spi-rulina, is recommended. |
Gabriel Cousens, M.D.
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 In other words, about twenty times more fossil fuel energy is needed to produce one calorie of beef than one calorie of vegetable protein. The raw materials needed to support the livestock industry constitute one-third of the value of all the raw materials consumed in the U.S. The flesh-centered diet is a significant stress on the Earth's ecological balance. The wealthy nations feed more to their livestock than the people of China and India combined consume directly. Two-thirds of agriculture exports go to feed livestock rather than human beings. |
David Bodanis
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 How loud the explosive vegetable boom is will depend on how strong the balloon cell walls are, i.e. how much they can take before exploding. That's why fresh cauliflower is more embarrassing to gnaw in hushed public places than strawberries: the former has tougher cell walls than the latter, and sjo builds up more compressive force on the water inside Defore splintering. (Grapefruit, with its great sacks of water, comes with even softer walls, as those who have sat too near a spoon-wielding grapefruit addict in the morning can attest. |
| This goes on in all the cells, and as the carrot (or potato or pea or other frozen vegetable) has millions of such cells, it's soon filled with millions of cell-sized tureens of boiling water. They thaw the freeze (they also wake up lots of bacterial spores on the surface that had been hibernating when they were cold), and produce the properly softened carrot that can save the stew, plus the chef's household reputation, from embarrassing ruin. Microwaves boil from the inside out. |
Brenda Davis and Tom Barnard
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 Include at least two to four servings of legumes (beans), and products made from legumes (tofu, tempeh, vegetable patties, etc.) in your diet each day. They are our best sources of protein, as well as minerals such as iron and zinc. Legumes are also loaded with fiber, helping you to feel satisfied for a longer time. Experiment with all kinds of legumes. Sprout them, stew them, add them to salads and loaves, or just eat them as a side dish. þDon't forget the nuts and seeds, but keep portions small. |
| Unsaturated Fat
Diets high in monounsaturated and polyunsaturated fats (such as olive oil and other vegetable oils) have been associated with a lower risk of type 2 diabetes and lower fasting blood sugar concentrations. In addition, higher proportions of long-chain polyunsaturated fats (EPA and DHA—see pages 71-75 for more information) in certain body tissues have been associated with better insulin sensitivity. |
| Hydrogenated and trans fats are found in vegetable shortening and margarine, as well as hundreds of food products ranging from baked goods to frozen entrees. They also might be responsible for decreasing our body's inherent ability to react to our insulin hormones properly. In the Nurses' Health Study, done to follow the development of chronic disease in 80,000 nurses over 15 years, hydrogenated fats were strongly associated with the risk of developing diabetes as an adult. |
David Bodanis
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| Such shortening (hydrogen-ated vegetable oil, as in Crisco) spreads very well, and accordingly is one of the substances found mixed in with almost all lipsticks on the market. Soap smears well too, and so some of that is added as well.
Unfortunately neither soap nor shortening are good at actually taking up the all-crucial acid that's needed to do the dyeing. Only one smearable substance will do this to any extent: castor oil. Good cheap castor oil, used in varnishes and laxatives, is one of the largest ingredients by bulk in every lipstick, from the finest French marks on down. |
Jeremy P. Tarcher
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 I suppose the Grilled vegetable Haystack on Polenta with Summer Gazpacho on page 384 showed her what being a vegetarian can really be about.
You know we're onto something if we can turn foiegras fanatics into fennel lovers.
Bon appetit!
SECTION
RECIPES FROM PIONEER VEGETARIAN AND WHOLE-FOODS COOKBOOK AUTHORS
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Mollie Katzen, author of The Moosewood Cookbook and The Enchanted Broccoli Forest o Tunisian Eggplant Appetizer
Indian Summer Casserole
(! |
Jonathan Goodman ND
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 In order to make vegetable fats more stable and less likely to turn rancid, food manufacturers developed hydrogenation, a process that breaks the double bonds in the fatty acid chain and renders a liquid fat more solid. Examples of hydrogenated fats include margarine, partially hydrogenated vegetable oils, and shortening.
There are two problems with hydrogenation: It destroys EFAs and it creates trans-fatty acids. Trans-fatty acids are formed when part of a fatty acid molecule is "flipped" from
Jim and I spent quite a bit of time discussing nutrition fundamentals. |
Dr. Michael Heinrich, Joanne Barnes, Simon Gibbons and Elizabeth M. Williamson
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 Other varieties yield the commonly used vegetable fennel. Two pharmaceutically important varieties are distinguished: Foeniculum vulgare var. dulce (sweet fennel), which is richer in anethole and has a sweet and aromatic taste, and F. vulgare var. vulgare (bitter fennel), which is rich in fenchone, resulting in a bitter taste. The two varieties are nearly impossible to distinguish microscopically; consequently, taste and smell differentiation, as well as TLC analysis, are essential for differentiating the two. |
Brenda Davis and Tom Barnard
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| Through the process of hydrogenation (the addition of hydrogen under pressure), and the addition of flavorings, vegetable oils were made to look and taste like hard animal fats. Margarine was designed to replace butter and shortening to replace lard. Manufacturers were delighted because the new products were economical and very resistant to oxidation (e.g., they could sit on the store shelf for a long time). They also worked exceptionally well for deep-frying because of their high smoking point (the temperature at which fat begins to smoke, which degrades its quality). |
Jonathan Goodman ND
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| It's worth taking a look at what makes vegetable oils good—or bad—sources of EFAs. All oils are made by pressing seeds, nuts, or vegetables in order to extract the oils. If the processing stopped right here, most oils would be richer in EFAs than they actually are. Unfortunately, every stage of the manufacturing process creates conditions that degrade EFAs. The more heavily processed the oil, the fewer EFAs it contains.
When you're shopping for oils, here are a few points to keep in mind:
?Buy expeller-pressed or cold-pressed oils. |
Antoinette Saville and Antony J. Haynes
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 Sea salt (optional) and freshly ground black pepper Plenty of freshly ground organic nutmeg
3 tablespoons freshly chopped organic chives
3 tablespoons freshly chopped organic parsley leaves
Rinse the chicken livers in cold running water and drain. Chop into bite-size pieces.
Bring a pan of water to the boil, add the fava beans and cook until al dente. Drain, rinse under cold water and leave to one side.
Bring a pan of salted (optional) water to the boil, add the pasta and cook until slightly softened. Drain and refresh under cold water. |
Ralph Moss, PhD
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 Most adults get half this amount, and most children get one-quarter of their vegetable requirements.
Personally, I think you should reach higher...try to eat seven to ten half-cup portions per day. This means reorienting your diet, although it does not require strict vegetarianism.
Although all fruits and vegetables are important, you should put particular emphasis on berries, kale, garlic, tomatoes, and the other foods on the ORAC antioxidant list (see page 15).
Although the data is somewhat contradictory for women, I believe that moderate red wine usage is very healthful. |
Dr. Michael Heinrich, Joanne Barnes, Simon Gibbons and Elizabeth M. Williamson
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| The most common method used by aromatherapists for the application of essential oils is by massage, where drops of (usually) two to three essential oils are diluted in a vegetable carrier (or base) oil, such as grapeseed oil, jojoba oil, wheatgerm oil, sweet almond oil or sesame oil. The resulting 'blend' is then applied either during a full-body massage or localized massage. Other methods of applying essential oils used by aromatherapists or in self-treatment include:
• Addition of essential oils to baths and footbaths (water should be agitated vigorously to aid dispersion).
• Inhalations. |
Peter Radetsky
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 I've found a Gummy Bear which is equal to 1 serving of fruits and vegetables in a vegetable gelatin base. CONTAINS NO CORN SYRUP, ARTIFICIAL COLORING, OR FLAVORING
For more details, call...
Albert Donnay doesn't have to use any of these products. The difference between him and Wilson, Lamielle, and just about every other MCS activist is this: Donnay does not suffer from multiple chemical sensitivity.
"Thank God!" he exclaims. "That's one of the problems in this field — the patients are so sick they can't get anything done. |
Ralph Moss, PhD
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| Lycopene Content of Commonly Eaten Foods
Food
Spaghetti sauce
Processed vegetable juice
Fresh, red tomatoes
Watermelon
Pizza sauce
Canned tomato paste
Ketchup
Portion five ounces one glass five ounces ten ounces per one slice one ounce one tablespoon
Milligrams Lycopene 21 17 14 11 10 9 3
"The data strongly suggests that tomato products should be a component of a healthy dietary pattern that includes at least five servings of fruits and vegetables per day," says Dr. Steven K. Clinton of the Dana-Farber Cancer Institute, Boston. |
| Vitamin E is found in foods, particularly raw vegetable oils, nuts and nut butters, rice bran oil and, in small quantities, green leafy vegetables.
Some writers seized on an alleged sexual connection and touted vitamin E as a restorer of youth and sexual potency. Such sensationalism further discouraged scientists from investigating this vitamin's potential. For many years, vitamin E was a popular, but not a medical, sensation.
But vitamin E's function in the body remained obscure. An extreme deficiency could cause muscle weakness and wasting. |
Neal D. Barnard and Bryanna Clark Grogan
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 Parmesan or nutritional yeast flakes
Preheat the oven to 325°F.
Combine the spinach, tofu, garlic, and salt in a medium bowl.
Coat the bottom of a 9" x 13" baking pan with tomato sauce, then add a layer of lasagna noodles, overlapping them slightly. Spread half of the spinach mixture over the noodles. Follow with another layer of noodles, then tomato sauce, and a layer of mushrooms or other veggies. Repeat until the layers reach the top of the pan. The final layer should be sauce topped with vegan Parmesan or yeast flakes.
Cover tightly with foil and bake for 1 hour. |
Brenda Davis and Tom Barnard
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| Rich sources of vanadium include dill, radishes, eggs, vegetable oils, buckwheat, oats, and peppers.
Taurine is an amino acid that acts as a buffer and protects the cell membranes from damage. Recent research suggests that taurine is also a hypoglycemic agent, enhancing the effects of insulin. Early trials are encouraging, but larger trials are needed before taurine can be recommended as a supplement for people with diabetes. |
Dr. Michael Heinrich, Joanne Barnes, Simon Gibbons and Elizabeth M. Williamson
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| Toxicology
Contraceptive and teratogenic effects have been described in animals, so care should be taken in pregnant women, although cooking the vegetable may well destroy many of the toxins.
Guar gum, Cyamopsis tetragonolobus (L) Taubert H
(Cyamopsidis seminis) The plant and the drug
Guar gum is obtained from the ground endosperms of the seeds of Cyamopsis tetragonolobus. (Leguminosae), a plant indigenous to Africa and parts of Asia. A yellowish-white flour is produced, which can be used to supplement the diet and even made into food items such as pasta. |
Peter Pringle
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 Beans are the principal source of vegetable protein for Mexicans; yellow beans have been eaten by the residents of Sonora for as long as anyone can remember. The varieties are even known by local names that suggest the color, like sulfur and canario.
Proctor's claim to have bred a new variety came under serious attack. |
Robert Whitaker
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 I am a vegetable on medication," she wrote. "I can't think. I can't read. I can't enjoy anything ... I can't live without my mind." That day-she was rescued by a bystander, but her fate was cast: She was deeply in need of help, and yet the "help" that society was poised to offer were medications she detested. For the next fifteen years, she cycled in and out of New York's chaotic mental-health system, moving endlessly among psychiatric wards, emergency rooms, and homeless shelters, where she was sexually assaulted. |
Peter Pringle
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| Shiva became especially incensed as she told people about the demise of bathua, a popular leafy vegetable rich in vitamin A and grown in North India. She charged that bathua had been pushed to extinction by herbicides used on new Western varieties of wheat. "The 'selling' of vitamin A as a miracle cure for blindness is based on [the corporations'] blindness to the alternatives," she said. One alternative was to persuade people to produce more greens in their home gardens. "You don't live by corn alone. You need the squash and you need the fruits," she said. |
Cheryle R. Hart, M.D. Mary Kay Grossman, R.D.
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 Soda Pop
Beverage Serving Size
All varieties except sugar-free 4 ounces
High-Protein Foods
High-protein foods include most animal products including meats, poultry, fish, eggs, and dairy products. vegetable proteins such as nuts, dried beans, peas, lentils, and soy products are also included in this group. These foods help to calm the effects of carbohydrates on your blood glucose and insulin levels when they are eaten together.
Don't get confused by the carbohydrates that are found in many high-protein foods such as dairy products and vegetable proteins. |
Ralph Moss, PhD
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| People who average five fruit and vegetable servings per day boost their intake to about 1,640. However, individuals who deliberately choose a diet that is high in the most powerful fruits and vegetables can raise this fourfold, to 6,000 per day. Attaining this many antioxidants in the diet is a goal that everyone should aspire to.
Grapes and Wine
Red grapes always score high on the antioxidant charts. This is most likely due to the presence of an intriguing substance called resveratrol. Resveratrol is an antioxidant found in many foods, but most abundandy in peanuts and red grapes. |
Patricia Bragg and Paul C. Bragg
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 Therefore when you have raw foods, either a raw vegetable salad or a fruit salad to start the meal, you educate your taste buds to enjoy and want clean, live, healthy foods.
Most people start a meal with a broth or soup with sandwiches or bread. This is wrong in my opinion! To make the taste buds keen, sharp and alive - having your raw salad or fruits at the beginning of the meal starts the digestive juices flowing for raw foods are rich in natural enzymes. All this contributes to good nutrition. I urge you to always eat something raw at the beginning of each meal. |
Michael Castleman
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 Instead, they might list textured protein, hydrolyzed protein, hy-drolyzed vegetable protein, yeast food, sodium or calcium caseinate, or natural flavors—all of which contain significant amounts of MSG. And watch out for any foods that come with flavor packets. They usually contain MSG, too."
So read labels carefully. Steer clear of processed foods and fast food, instead building your diet around whole grains and fresh fruits and vegetables. And if you know you'll be eating in an Asian restaurant, call ahead and ask if they use MSG. |
Dr. Vern Cherewatenko and Paul Perry
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 Best sources include vegetable oils, wheat germ, nuts, and green leafy vegetables. Also an antioxidant, vitamin E seems to protect the lungs and other tissues from damage by free radicals and pollutants.
RDAs: Men—10 milligrams. Women—8 milligrams.
Possible negative effects of higher than recommended intake: Impaired immune function and excess bleeding as well as gasUointestinal discomfort, a complication for which people with diabetes already are at risk; not recommended for people taking anticoagulants.
Vitamin K—clot creator. |
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