Patrick Holford
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 The results of a large study involving 41,837 women from Iowa aged between fifty-five and sixty-nine indicated that garlic was the most protective type of vegetable against colon cancer. Women who said they ate garlic at least once a week were 50 percent less likely to contract colon cancer than those who said they never ate it.65 By acting as an antioxidant, garlic helps prevent both cancer and heart disease.
Garlic significantly lowers cholesterol in the blood and prevents atherosclerosis. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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 In a study published in the journal Appetite, men who drank a 14-ounce, 88-calorie glass of vegetable juice before lunch took in an average of 136 fewer calories at the meal than men who didn't get the drink.1
If you are a milk-drinker, switch to nonfat or low-fat milk—or, better yet, our favorite, soymilk. Drinking milk or soymilk before or with a meal helps you feel full sooner and eat less at the meal.2 The lighter the milk, the greater the effect. Fat-free milk works better than 1% milk, and both work better than 2% milk. Going low-fat also takes a load of calories out of your diet. |
| This group includes foods like water-based vegetable soup (0.3); apples, berries, peaches, and most other fruit (-0.7); broccoli, squash, green peas, and most other veggies (-0.5); low-fat plain yogurt (0.6); and tofu (0.5).
• Lightweights have a CD between 0.8 and 1.5. They can be eaten in moderation—that is, normal medium-size portions a few times a day. These are foods like white flaky fish (1.0); cooked whole grains such as rice and pasta (1.4); sushi (1.4); and cooked beans (1.5).
• Middleweights have a caloric density of 1.6 to 3.0. |
| Poached Chicken with Herb Dressing (chicken) Cumin-Chili Cauliflower Hearty vegetable Soup 2 whole-grain dinner rolls Roasted Summer Peach jasmine or decaf tea
Breakfast
Banana-Vanilla French Toast
1 orange
1 cup jasmine tea
Mid-A.M. Snack
1 low-cal snack tea or coffee
Tuesday_
Breakfast
1 cup hot porridge with brown sugar to taste 1 apple cup skim or soy milk jasmine tea
Mid-A.M. Snack
1 low-cal snack tea or coffee
Wednesday_
Breakfast
Apricot-Yogurt Soy Smoothie
1/2 whole-wheat bagel with 1 teaspoon fat-free cream cheese or soy cream cheese jasmine tea
Mid-A.M. |
Patrick Holford
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| To turn vegetable oil into hard fat, the oil goes through a process called hydrogenation. Although the fat is still technically polyunsaturated, the body cannot make use of it. Even worse, it blocks the body's ability to use healthy polyunsaturated oils. This kind of fat is called a trans fat because its nature has been changed—it is like a key that fits the body's chemical locks but will not open the door. Most margarines contain these so-called "hydrogenated polyunsaturated oils" and are best avoided. |
Mark Hyman, M.D.
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 As a result of our use of refined vegetable oils, we've changed the way our bodies work. This shift is making our bodies malfunction, causing inflammation, dry skin, and increased oxidation—some of the side effects of fat deficiency.
Today some well-informed doctors have started giving omega-3 fats to heart attack patients to reduce the risk of a second attack. Why? These fats thin the blood and reduce the stickiness of platelets (the tiny cells in our blood that initiate clotting). They also reduce inflammation, triglyceride levels, and blood pressure, and increase HDL. |
| This is due to our practice of refining oils, which has increased the saturated fats and vegetable oils in our diets.
Back when humans were hunter-gatherers, our diets contained a 4:1 ratio of omega-3 to omega-6 fats. That ratio remained constant for eons, and it suitably reflects the makeup of our membranes. Diets rich in omega-3 fats are associated with lower rates of cardiovascular disease. Once we began to refine oils from plants, we switched to a high omega-6 diet, which accounts for the more than 20:1 ratio previously mentioned. |
| The monounsaturated and polyunsaturated vegetable fats are some of the fluid, flexible fats. But no single fat or oil should be the only fat in your diet. Eating a balance and blend of the mono- and polyunsaturated fats is important for optimal cellular and general health.
Studies show that the proportions, or ratios, of certain fats in the diet have an impact on the level of inflammation in our bodies. Diets that are too high in the polyunsaturated fat known as arachidonic acid may lead to an increase in inflammation. |
| Fats like vegetable oils and olive oil, which are unsaturated, are liquid at room temperature.)
Meat from land animals tends to contain saturated fats because these creatures are typically warm-blooded. Think of it this way: Fats are more fluid when warmer, so at body temperature, saturated fats are still flexible. Thus beef and pork have higher amounts of saturated fats than other foods.
On the other hand, the flesh of cold-blooded animals like fish contains predominantly polyunsaturated fats, which are more fluid at colder temperatures. |
| Reflecting their collective wisdom, a perfect meal was deemed to be a cheeseburger, French fries, and a milkshake, with ketchup as a vegetable. This was not a scientific breakthrough—it was a successful lobbying effort.
Even the newest rendition of the recommended USDA food pyramid isn't much better. And it's undergoing yet another revision—but unfortunately the organization is still under the influence of special interest groups. Industry still has a great deal to say about what the USDA says. |
Kevin Trudeau
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 In its peak year, the five-a-day fruit and vegetable campaign had a total advertising budget, in all media, of just $2 million—100 times less than just the direct media budget of one candy company. We are being bombarded by the food industry with lies, deceptions, and brainwashing, getting us to believe their products are healthy and good for us—and it's working. Think about the way food is marketed: tee-shirts, coupons, toys for children, giveaways in fast-food places, and placemats, and all the different ways to get you to buy food. The most heavily advertised foods are the most consumed. |
Patrick Holford
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| Animal protein sources tend to contain a lot of undesirable saturated fat. vegetable protein sources tend to contain additional beneficial complex carbohydrates and are less acid forming
(see page the chart in part 9) than meat. It is best to limit meat to three meals a week. It is difficult not to take in enough protein from any diet that includes three meals a day, whether vegan, vegetarian, or including meat. |
Kevin Trudeau
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| The whole-food supplements that I routinely take include bee pollen, non-freeze dried royal jelly, chlorella, blue-green algae, spirulina, red marine algae, raw unfiltered honey, barley juice capsules, alfalfa capsules, wheatgrass capsules, capsules or tablets are made from 100-percent organic freeze dried dehydrated vegetable and/or fruit juices. |
The Editors of FC&A
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| Wheat. Products that contain hidden wheat include bulgur, couscous, beer, white vinegar, hot dogs, ice cream, and many pastas. In addition, wheat flour is used as a thickener in everything from casseroles to soups. Check labels carefully for any mention of gluten, semolina, food starch, bran, HVP, or MSG. These usually refer to wheat products.
A wheat allergy is different from celiac disease (celiac sprue). Suffering from celiac sprue means avoiding gluten-containing foods all your life.
At home, put tofu or cooked rice through a blender and use to thicken soups. |
Patrick Holford
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| Ascorbate, " Gluconate, Citrate)
250 mg
63%
+ Daily Value (OV) not established
» IngraotenK: Hydrtfyzed vegetable Protein CeiMoee. Gelatin and Erfivt Vanilm t Nulntion 21* Selenomax*, tt l*jtr*on 21® Chromax®. ttt LECI-PC'" forward is rich in the following antioxidants: Vitamins A. C, E and Selenium
This multivitamin combines optimal levels of antioxidants, vitamins, minerals, and enzymes in one daily multi-nutrient supplement. The levels of nutrients provided help fortify your immune system and minimize free radical damage that leads to age-related concerns.*
1. |
| However, thanks to technological advances there are now capsules made from vegetable cellulose. The advantage of tablets is that, through compression, you can get more nutrients into them. The disadvantage is the need for fillers and binders. Some people think capsules allow for better nutrient absorption; however, provided the tablet is properly made, there is little difference, even if you have poor digestion. Most vitamins, including the oil-based ones, can be provided in tablet form. |
| Ensure that your daily diet contains one tablespoon of cold-pressed vegetable oil rich in both omega-3 and omega-6 fatty acids.
Supplements
• 2 x multivitamin and multimineral
• 2 x vitamin B6 100 mg with zinc 10 mg
• Vitamin C 1,000 mg
• 2 x essential omega-3 and omega-6 oil capsules
• Herbal complex with agnus castus, dong quai, black cohosh, or St. John's wort
• Magnesium 300 mg
Also read chapter 41.
Prostate problems
The most common prostate problem is prostatitis or benign prostatic hyperplasia, in which the prostate gland enlarges, interfering with the flow of urine. |
Marion Nestle
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 In the early 1960s, the FDA began to authorize irradiation for limited use, one food at a time: first wheat and wheat flour; then spices, dried vegetable seasonings, pork, and chicken products for the general public; and then steak and turkey for astronauts. In turn, the USDA authorized irradiation for pork, poultry, and beef. Both agencies work to expand this list. In 2002, for example, the USDA proposed to permit Hawaii to export irradiated peppers, eggplants, mangoes, pineapples, squash, and tomatoes to the mainland. |
| Because some of the products include vegetable as well as meat ingredients, they fall under the regulatory requirements of three agencies: the FDA, the USDA, and New York State. Inspections vary in frequency—the USDA daily, New York State four times a year, and the FDA once a year—and are conducted according to the unique rules and reporting requirements of each agency. In practice, the multiple authorities mean that plant officials must fill out three distinct sets of reporting forms (a time-consuming and expensive nuisance). |
Kevin Trudeau
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| You can plant your own herb garden or small vegetable garden. Remember, do not use hybrid seeds because that's a nice way of saying "genetically altered by man."
The most convenient way to shop for food is go to your local whole food or natural health food type store. Keep in mind, when you go to a health food store or an all-natural whole food type of store, that not everything in there is perfectly 100 percent okay. Remember, it's always all about the money. These stores, in some cases, are also publicly traded companies that have to make a profit, so you must read the labels. |
| Additionally, my idea of a snack is a glass of freshly made organic fruit and/or vegetable juice. On occasion my idea of a snack is some toast made with whole grain or sprouted bread and raw organic honey. The key is you don't want to be hungry.
Remember, you are nutritionally deficient. Remember that virtually every disease has been linked to nutritional deficiencies. Remember that the research is conclusive that when nutritional deficiencies are addressed many diseases vanish! Remember, the powers that be want you to believe that you need drugs to cure and prevent disease. |
David Brownstein
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 Fat is found in animal and vegetable products. vegetable fats are found in oils such as olive oil, flaxseed oil, corn oil, etc.
A sound diet must contain adequate amounts of good sources of carbohydrates, protein, and fat. This will provide the body with the necessary raw materials to promote health in the hormonal system, the immune system, and the entire body. The following section will help you to make the correct food choices to aid your body.
A. Carbohydrates
Carbohydrates are produced in all green plants in the form of starches and sugars. Glucose and fructose are examples of sugars. |
Mark Hyman, M.D.
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| Saturated fats in general should be minimized, including vegetable sources of saturated fat such as coconut or palm oils.
Animal fat carries an additional risk—chemical toxins such as pesticides, PCBs, dioxins, and others are concentrated in animal fat, because these chemicals are fat-soluble. Whenever we eat beef or pork fat, we also consume whatever toxins the cow or pig ingested. When eating meat, choose lean cuts and always trim the fat.
Eliminate the White Menace
By this we mean sugar—and anything our bodies can quickly convert to sugar. Learn to identify all forms of sugar. |
Kelly Brownell and Katherine Battle Horgen
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 Perhaps incentives could be structured such that a customer buying one type of vegetable would receive the usual price, but buying two or more types would reduce the price of all. A person buying carrots, squash, and green beans, for instance, would receive reduced prices on each.
Sensitize Consumers to Inducements to Buy Unhealthy Foods
Price incentives offer the consumer the choice of buying the same amount of product for less money or more of the product for the same money. How humans react to these contingencies is important. |
Bruce Fife and Jon J. Kabara
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 The safest vegetable oils to use are those processed at low temperatures and packaged in dark containers. Cold pressed oils are minimally processed so they retain most of their natural antioxidants. These antioxidants are important because they retard spoilage by slowing down oxidation and free-radical formation.
Polyunsaturated Fatty Acid
Double-carbon bonds are vulnerable to free-radical attack
HHHHH v H l HHHHHHHO
..... < .......II
H-C-C-C-C-C-C = C-C-C = C-C-C-C-C-C-C-C-C-0-H HHHHHHHHHHHHHHHHH
Oils are masters of deception. You can't tell a rogue from a saint. |
| They made the change because of the prevailing opinion that vegetable oils were healthier than other oils.
Breads, cookies, crackers, soups, stews, sauces, candy, frozen and prepared foods of all sorts were typically made using tropical oils. Up until the late 1980s tropical oils were common ingredients in many of our foods. They were used extensively by the food industry because they gave foods many desirable properties. These plant-derived saturated fats, being highly stable, do not go rancid as polyunsaturated oils do. |
| Nearly 80 percent of all the vegetable oil used in the United States today comes from soybeans. Three-fourths of that oil is hydrogenated (containing up to 50 percent trans fatty acids).5 This amounts to an awful lot of nasty trans fatty acids that are in our foods now that weren't there before. For example, a single restaurant meal, which in 1982 contained only 2.4 grams of trans fatty acids, contains a whopping 19.2 grams today. The food is the same; only the oil is different. |
| In Western countries we eat very little coconut oil but consume a significant amount of hydrogenated vegetable oils. The result? Heart disease is on a rampage. It is our number one killer.
Studies have clearly shown that natural coconut oil as a part of a normal diet has a neutral effect on blood cholesterol. Non-hydrogenated, non-adulterated coconut oil has absolutely no adverse health effects. |
| So, yes any polyunsaturated vegetable oil becomes toxic when heated. And even a small amount, especially if eaten frequently over time, will affect your health.
Saturated fats from any source are much more tolerant to temperatures used in cooking and do not form trans fatty acids; therefore, they make much better cooking oils. Saturated fats are the only fats that are safe to heat and cook with. Many people, however, are hesitant to use saturated fat because of concern about heart disease. But what if there was a saturated fat that was heart healthy? |
| Dietary supplements and genetically engineered vegetable oils are two ways in which the food and health industry is trying to increase our exposure to lauric acid. By far the best and richest natural sources of lauric acid are coconuts and coconut oil. For instance, 1 tablespoon of dried shredded coconut contains about 2 grams of lauric acid. A tablespoon of pure coconut oil contains 7 grams. |
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