| Mugwort is frequently used in Okinawan cooking in vegetable pilaf dishes and as a soup spice. Because it eliminates strong odors, mugwort is a natural in fish soups, and gives a fresh spring scent to almost any other recipe. It's also great as a tea (see recipe, page 335).
Cautions. Allergic reactions have been reported, especially in those with hay fever or allergies to hazelnuts. Those taking anticoagulants (blood thinners) should use caution. |
| A large carrot, for instance, is considered one vegetable serving. A piece of beef the size of a deck of cards is also considered one serving. That means some of those gigantic slabs of meat you get at steakhouses can be up to four servings! One meal could fulfill—or even put you over—your entire meat/poultry/eggs quotient for an entire week. With that in mind, check the following table to gauge your serving sizes. |
Lesley Tierra
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 Finally, a vegetable oil is lighdy sprayed on the surface for smoothness in swadowing the tablet. Binders include guar gum, from the guar plant, slippery elm, acacia bark or dicalcium phosphate, derived from the mineral calcium. Usuady magnesium sterate, an inert neutral substance, is added in the process to keep the powders flowing through the tabulating machines, as otherwise they tend to cake up. Lasdy, actisol (a wood pulp fiber) is added which soaks up water and causes the tablet to break apart. |
| However, they keep refrigerated a day or two in a tightly capped container. If vegetable glycerine is added, it will preserve for several years.
V___)
Liniments are herbal extracts that are rubbed into the skin for treating strained muscles and ligaments, bruises, arthritis and some inflammations. Liniments usually include stimulating herbs, such as cayenne, to warm die area and increase the circulation, and antispasmodic herbs, such as chamomile, to relax the muscles.
Liniments may be made from alcohol, vinegar or oil. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 We confess to eating a lot of it when we are in Okinawa, and we are not alone in our fondness of this amazing vegetable. But despite the host of anecdotal evidence, we are still waiting for stronger evidence from actual studies before we take a full leap onto the goya bandwagon and begin treating actual diseases with goya or its extracts. The good news is that Western science is finding that some of the claims made for goya are bearing fruit, if you will. |
Lesley Tierra
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| Vegetarians should eat these foods more sparingly, especially fruit juices, and perhaps bake or stew their fruit, adding cinnamon and walnuts to make it less cool. vegetable juices are less empty than fruit juices.
DAIRY
Energy
Hot
Warm
Neutral
Cool
Cold butter cow's milk
cheese
yogurt
Dairy
Dairy products can add valuable protein to the diet, especially for vegetarians. Yet most dairy products are full in quality and therefore can be very congesting to the energy: they create mucus, with stagnation and poor digestion resulting. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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| Texrurized vegetable protein ii3.9
66.1
% cup (58 g)
Miso
89.O
5-3
1 tsp. (6 g)
Tofu, dry spiced
67.4
11.5
1 piece (17 g)
Red clover
59.O
9.4
V2 cup (16 g)
Soybean chips
54.2
30.1
2 oz. (57 g)
Tempeh
47-9
79-5
1 cup (166 g)
FOOD
PHYTOESTROGENS*
PHYTOESTROGENS*
SERVING
(mg/ioog)
(mg/serving)
SIZE
Onions
44.8
35.8
Va CUp (80 g)
Soybeans, cooked
44.4
38.2
'h cup (86 g)
Soybean sprouts
37-5
13.I
'/»cup (35 g)
Cranberry juice
24.9
44-3
3/4 cup (178 g)
Tofu
20.6
17-5
3 oz. (85 g)
Meat substitutes
18.8
16.9
1 patty (90 g)
Soy cream cheese
17. |
Lesley Tierra
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| Besides their therapeutic effects, pure essential oils of lemon, mint, orange, rose and so forth can be added to the vegetable base to make an excellent massage od. When the oil is made, a bit of tincture of benzoin or Vitamin E od needs to be added as a preservative.
Paste
An herbal paste is also called an electuary or herbal candy because it is mixed with sweeteners and tastes good. Children especially like to take herbs this way. In fact, in East Indian Ayurvedic medicine, herbs are often administered powdered and mixed with a little honey as a carrier. |
Zorba Paster, M.D. and Susan Meltsner
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 Up one level, you find both the vegetable group and the fruit group, which were discussed at length in the section that preceded this one. We need five to seven servings from these groups combined.
Next is the milk, yogurt, and cheese group and the meat, poultry, dried beans, eggs, and nuts group. Both are good sources of protein. However, their abundance of fat, much of it the saturated kind, make them less of a mainstay than we need. Two to three servings of each are enough. |
| Our casual conversation about the high school soccer team often switches to a low-key discussion about the benefits of taking a daily aspirin (it lowers our chances of having a heart attack by 44 percent) or the adverse effects of limiting our vegetable intake to French fries and ketchup. I ask about my patients'jobs, families, stress levels, or exercise programs and not just their medical histories. Then I mention a new study or cite a statistic or make a suggestion.You never know when a bit of new data, a word of advice, or a show of concern will start the ball rolling for someone. |
| First there's all the different kinds of fat (saturated, unsaturated, polyunsaturated, or partially hydrogenated) and oils (olive, canola, corn, vegetable, or coconut). Then there's the wide range of opinions on how much fat is enough. If 30 percent (the American Heart Association's recommendation) is good, is 25 or 15 or 5 percent even better? Even when we finally accept something—for instance, that margarine, which contains no animal fat, is better than butter, which does—the rug is pulled out from under us, as it now seems that the man-made trans fats in margarine actually raise cholesterol. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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 Tuna with Sun-Dried Tomatoes, p. 279)
• 1 cup steamed broccoli or other vegetable
• 3/4 cup bulgur or rice •It. canola/butter (p. 238) approximate calories: 463
Dinner #11
4 oz. chicken with rice
(Orange Chicken and Rice, p. 283)
1 cup brussels sprouts
(Brussels Sprouts with Walnut Oil and Lemon, p. 267) approximate calories: 475
Dinner #12
• 4 oz. any fatty fish
(Tuna Marinated in Dill, p. 278)
• 1 serving kale, spinach, or mustard greens (Kale with Lemon, p. 271)
• 1 whole-wheat roll (Honey Flax Bread, p. 249)
•IT. humus (Humus, p. |
| Through modern alchemy, vegetable oil could be heated, exposed to a metal catalyst such as nickel or copper, and transformed into a more plastic, less perishable fat. This fat could then be added to convenience foods, allowing them to be shipped in warm, humid weather and parked on the grocery shelf for months on end. By 1979, the American public was consuming an estimated 10 billion pounds of fat and oil per year, of which 60 percent was partially hydrogenated oil.18
The hydrogenation process has a number of unwanted consequences, however. |
| For this reason, you can greatly influence your health simply by choosing one type of vegetable oil over another.
• Many chronic diseases are characterized by an overproduction of eicosanoids made from omega-6 fatty acids. When you balance your intake of omega-6 and omega-3 fatty acids, you have a much lower risk of inflammatory and other diseases.
• The main oils and fats in The Omega Diet will give you an ample amount of monounsaturated fatty acids, relatively little saturated fat, and a ratio of omega-6 to omega-3 fatty acids less than 4. |
Lesley Tierra
See book keywords and concepts |
| Generally, for vegetarians, it is better to do a short fast with vegetable broth.
Dairy
Yogurt during warm weather (not more than one or two tablespoons a day) A little goat's milk if tolerated A little raw, unpasteurized cow's milk Raw, unsalted butter to make ghee Use cheese sparingly
Flesh Foods
Specify organically raised if at all possible Fish and fowl can be eaten once or twice weekly, especially in cooler weather
Cooking Oils
Sesame or olive oils
Ghee (clarified butter)—Make it yourself by heating a pound of raw unsalted butter in a skillet over a medium flame. |
Mark Bricklin
See book keywords and concepts |
 To help meet the latter quota, they are advised to take one teaspoon of cod-liver oil daily. vegetable oils, sunflower seeds, pumpkin seeds and old-fashioned nonhydrogenated peanut butter are all recommended. Wheat germ or wheat germ oil is also suggested as a source of vitamin £, necessary to keep the unsaturated oils from being oxidized once inside the body. (As an aside, it is interesting to note that wheat germ oil is a substance well known for its direct benefits to muscles.) The diet is more fully explained in Dr. Swank's book, The Multiple Sclerosis Diet Book (Doubleday, 1977). |
Gail A. Eisnitz
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 She had a five percent chance of surviving as a vegetable, a ninety-five percent chance of dying.
The Brianne who traveled to Washington to testify before Congress had beaten the odds, but she had also paid a high price. She had heart disease, brain damage, diabetes, and seriously scarred lungs. She had only one-third of her liver, she'd been on dialysis for months, and she'd had pneumonia twice. Her mother told the symposium that the muscles throughout her body had atrophied, necessitating extensive physical and occupational therapy. |
Ronald Klatz and Robert Goldman
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 Fats come in two forms: saturated, from dairy, meat, and fish products; and unsaturated, from vegetable and fish oils. Here are some forms in which fat can be useful to your body:
• Cod liver oil This form of fat contains essential fatty acids that convert into chemicals that protect your heart. |
| Studies of centenarians, on the other hand, show that they tend to have a low intake of protein, and to favor vegetable sources over animal protein. A diet high in rice, beans, and other grains and legumes, supplemented by small amounts of dairy products and fish, is far healthier than one that relies on red meat and chicken for protein.
SENSIBLE SALT
By now, most Americans have heard the warnings about a high salt intake: it tends to raise blood pressure, increases the risk of prostate problems, heightens premenstrual tension, and contributes to heart attack and stroke. |
E. D. Hirsch
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 The Rhone Valley south of Lyon is known for its vineyards and its fruit and vegetable gardens. streets, avenues, and boulevards, fa Center for fashion and design, fa Called the "City of Light."
Peking See Beijing. peninsula A body of land enclosed on three sides by water, jutting out from a larger body of land.
People's Republic of China The official name for mainland China, which has a communist government.
Persian Gulf Arm of the Indian Ocean between Arabia and Iran. |
Mark Bricklin
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| But please remember this: Putting a tablespoon of vegetable oil on your salad may not do you all that much good if the rest of your dinner consists of a big fatty steak, a baked potato topped with sour cream, and apple pie and ice cream for dessert.
The Unlikely Hero of the Heart: Fish Oil
There is one kind of polyunsaturated oil that may be especially protective against heart attacks—yet, you'd never want to sprinkle it over your beautiful fresh spinach salad. Fish oil. |
| They add horseradish to vegetable juices to stimulate digestion and to aid the passing of urine through faulty kidneys. For rheumatic pains, they either eat the horseradish or mix it with boiled milk as a compress."
Growing Horseradish • Horseradish is a perennial, and propagation is by root cuttings only. Cuttings should be made from straight roots and should be six to seven inches long and include a bud—although any piece of root will develop buds and shoots. For this reason, horseradish should be planted in the corner of the garden that will be kept strictly for horseradish. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
See book keywords and concepts |
| Eat More Soy Products
Replacing animal protein with vegetable protein will not only lower the overall protein content of a meal but also keep the protein quality high and give you the bonus of extra flavonoids, antioxidants, and vitamins and minerals. (Check out the recipes for East-West Tofu Croquettes, page 355, and Baked Tofu Mediterranean Style, page 352.) Consider vegetarian meat substitutes such as veggie burgers, veggie hot dogs, soy cheese, and vegetarian chili. All these products are made with soy protein and are excellent sources of healthy protein and flavonoids. |
Mark Bricklin
See book keywords and concepts |
| If you must drink juice, make it vegetable juice, which is very low in natural sugars.
For more detailed information on a hypoglycemia diet, you can consult the book by Drs. Fredericks and Goodman. nfertility
At least one cause of infertility is a sitting duck for nutritional therapy. Earl B. Dawson, Ph.D., of the University of Texas Medical Branch in Galveston, measured the effects of a vitamin C preparation (which also contained calcium, magnesium and manganese) on 20 men with spermagglutination, a condition in which sperm stick together in clumps and are unable to swim normally. |
Lendon H. Smith, M.D.
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| Try a strict diet of raw fruit and vegetable juices for two weeks, with no sugar, no white flour, and no animal protein. Herbal remedies: Cherry juice, celery juice, burdock, hyssop, juniper, birch.
HEART ATTACK (Coronary Artery Disease)
Allopathic control: Bed rest, streptokinase IV, oxygen, bypass surgery.
Natural control: Diet change: no fat, no sugar, no red meat, no caffeine, no alcohol, no tobacco, and no spicy foods. Homeopathy, vitamins A, B-complex, and C; minerals calcium, magnesium, and zinc; lecithin, garlic, selenium, methionine, cysteine. |
Mark Bricklin
See book keywords and concepts |
| Pritikin's obsession with ridding the diet of all but the smallest amounts of fats—whether from animal or vegetable sources—may also be exaggerated. Over the last 20 years, for instance, average cholesterol levels in America have dropped, and so have deaths from heart attacks— despite the fact that total fat consumption has not gone down. What has happened, though, is that consumption of cholesterol and saturated fat has gone down and consumption of polyunsaturates has gone up. If Pritikin is right about all fats being bad, cardiac health should not have improved. |
Samuel S. Epstein, M.D.
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 The 19% for nutrition research is allocated to chemoprevention, in attempts to protect against avoidable exposures to environmental and occupational carcinogens, and to the protective effects of low-fat and high-fruit and vegetable diets. However, this research ignores substantial and long-standing evidence on the important role of dietary contamination with carcinogenic pesticides and other industrial chemicals. As disturbing is the less than 2% allocated to occupation, the single most important cause of involuntary and avoidable carcinogenic exposures. |
| The report emphasized tobacco avoidance, 5-a-day fruit and vegetable diets, and avoidance of excessive sun exposure. It also called for expansion of programs directed to this myopic and exclusionary "blame-the-victim" concept of cancer prevention. No reference whatsoever was made to avoidable exposures to environmental and occupational carcinogens.
A later initiative has been the appointment of the "First Director's Consumer Liaison Group," announced in NCI's November 6, 1997 press release. |
| Data9 plotting for 39 countries age-adjusted breast cancer death rate versus dietary fat intake (animal or vegetable),
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•Australia •Sweden Austria* ^Germany •uaiy NO**** •France
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| Carcinogens in vegetable Oil
Pesticides: Although most oils tend to be fairly free from carcinogenic pesticide residues, soybean oil is contaminated with residues of dieldrin. Safflower oil is contaminated with lindane, which is carcinogenic.
Rancidity: Oils that are improperly stored can become oxidized, leading to formation of oxygen-free radicals that are associated with carcinogenic processes.
Carcinogens in Sweeteners
Aspartame: Aspartame is used in Equal and NutraSweet, as well as in many brands of low-calorie diet foods, desserts, and soft drinks. |
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