| A patient of mine has successfully used daikon radish, an Asian vegetable, reported to improve digestion after a fatty meal.
Hypervitaminosis A: Warning
Hypervitaminosis A occurs when the level of the fat-soluble vitamin A is excessively high in the blood, leading to hair loss, arthritis-like symptoms, liver problems, and other serious symptoms; Hypervitaminosis A may be the result of using too many vitamin A supplements, or taking excessive amounts of cod liver oil which contains high levels of vitamin A. |
| Omega-6 fatty acids are obtained from seed and vegetable oils that have increased in our diet through the incorporation of these oils by the food industry, at the early recommendations of the American Heart Association and others. Omega-6 arachidonic acid competes with the omega-3 EPA to achieve a balanced immune function in health. Like EPA, arachidonic acid is converted to a series of eicosanoids, including prostaglandins and leukotrienes. AA, EPA, and eicosanoids are also important in the formation of cytokines, powerful immune activators. |
Carol Simontacchi
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 For example, inadequate fruit intake was reported by 28% of the adolescents and inadequate vegetable intake was reported by 36%. Among female adolescents, 12% reported chronic dieting, 30% reported binge eating, 12% reported self-induced vomiting, and 2% reported using diuretics or laxatives."7
After asking her class to complete a twenty-four-hour food diary and looking over the results, one teacher moaned in despair. "There goes one whole semester of nutrition education down the drain." She looked depressed. And why not? |
Lawrence Katz and Manning Rubin
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 Puree in a blender one fruit and one vegetable that you have never combined before. Taste it and make up a catchy name for the new concoction. This could be a fun taste game for a group of food lovers.
Eat your food using your "wrong" hand. A small change like this makes even the most routine acts of eating challenging.
8. Spice Up Your Setting
Enhance your sensory environment. As we've said, meals are not just about food. Candlelight, visually pleasing china and flowers, beautiful tablecloths, and music provide multisensory stimulation to link with the smells and flavors of food. |
Francisco, M.D. Contreras
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| It is then used in margarine or vegetable shortening, the substitutes for butter and lard. Yet, these chemical substances can't be metabolized by our body. Even worse, they block the utilization of essential oils. With all these health "friends," why do we need enemies?
"Love-Handles Anonymous" keeps pushing the industry to develop tasty and abundant non-fattening products. Chemists have responded to the pressure with a calorie-less fat, totally synthetic food (like plastic). Several years ago, certain companies promised to manufacture something to lower fat calories. |
George R. Schwartz
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 Before knowing about MSG my husband would substitute a healthy vegetable juice drink for morning coffee but his symptoms got worse. At lunch time he would have a can of good old-fashioned chicken soup with a tuna sandwich and by suppertime he thought of going to the Emergency Room for the pain would be so severe.
In February of 1989 I was watching TV ... and saw you. I was starting to cook dinner when I put everything down and for one hour could not believe what I was hearing. Everything you described as MSG reactions was exactly what Tony was suffering from. |
| Protein source—animal or vegetable.
2. Add hydrochloric acid and elevate temperature for extensive time.
3. Pump into new chamber and add sodium hydroxide.
4. Sediment or black sludge (humin) is filtered off.
5. Pump filtrate into new chamber and add bleach to decolorize and pass through activated charcoal to debitter.
6. Filter the bleached liquid into a new chamber for drying or concentrate to a paste in vacuum pans.
Reviewing this process, it is clear that using the term "natural" disguises extensive chemical processing and misleads the health-conscious consumer. |
| I realize now that I must not only avoid MSG, but also ingredients such as hydrolyzed vegetable protein and natural flavors.1
MSG reactions can drastically affect peoples' life-styles, their emotional states, and their physical well-being. One of the most drastic, long-term reactions is related by R.E., a 45-year-old woman. A particularly distressing aspect of her reaction was her arthritislike symptoms. |
| Tuna packed in "vegetable broth" may contain hydrolyzed protein or hydrolyzed milk protein, called caseinate. Caseinate is a substance with no real chemical identity, but it refers to a mixture of hydrolyzed milk proteins. In this form it is often found in cakes and pastries.
7. Dairy products used to be fairly free of MSG until the widespread use of caseinate, a hydrolyzed milk protein, was introduced. Caseinate use may not be labeled. Also, carrageenan, is often packaged in a carrageenan-caseinate mixture. |
Elaine Feuer
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 Omega-6 oils come from plant and botanical sources such as evening primrose oil and unrefined vegetable oils, while Omega-3 oils come from fish and marine life. Once fatty acids are depleted, the immune system loses its strength, resulting in disease and chronic illness.
Only in recent years have scientists begun to recognize and understand the importance of essential fatty acids, as the onset of disease is the direct result of a prostaglandin imbalance. Yet most Americans have never heard of prostaglandins since doctors and nurses are only marginally aware of their significance? |
James Braly M.D. and Ron Hoggan M.A.
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 Unless it is clear that they do not come from one of the above grains, I must also avoid all vegetable starch, food starch, and natural flavors.
Thank you for your assistance and cooperation.
Our experience with restaurants has been very positive. We find that most are quite happy to help and are usually quite successful in preparing gluten-free meals.
DIETARY SUPPLEMENTS
Some fats are absolutely essential to humans. We cannot maintain good health without them, yet our bodies are unable to synthesize them. Cereals are very low in omega-3 essential fatty acids. |
Lawrence Katz and Manning Rubin
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| Grow a Garden, Grow Your Brain
Whether it's a rooftop flower garden in the middle of a city or a half-acre vegetable plot out in the country, gardening is a good example of a richly Neurobic exercise.
Why? Because you use all your senses in the process: feeling the earth, smelling the fruits and plants, tasting sprigs of herbs. And your brain's planning and spatial abilities are called into action as you decide which plants to put where, the direction of the sun, and how much water is needed. |
Francisco, M.D. Contreras
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| In the brain, carbohydrates supply glucose to help regulate the brain's functions.
The vegetable kingdom is the main supplier of carbohydrates. Although they are also found in animals products, the amounts are insignificant. Unfortunately, most people receive around 50% of the needed calories from simple (sugar and flour) carbohydrates. Ideally, we should get 70% of our calories from complex carbohydrates. The most important sources of complex carbohydrates are wheat, rye, corn, potatoes, barley, yucca, grapes, bananas, tomatoes, coconuts, apples, beans, sunflower seeds and mangos. |
Mary G. Enig
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 Total Fat, Animal Fat, vegetable Fat
Dietary Fat in the U.S. Food Supply
Food Fat Production and Eating Habits in Late 1800s
In the late 1800s, commercial shortenings advertised to the housewife were fats such as cotolene (a blend of cottonseed oil and beef tallow), refined leaf lard, or coconut butter (oil). These commercially available fats, as well as fat rendered from beef, poultry, chicken, and pork in the home, were used for frying and as shortening in baking. Figures 3.4 and 3.5 are typical advertisements for fats and oils sold to the housewife. |
| What we have had is a large increase in our intake of fats from vegetable sources (along with a substantial decrease in our intake of fats from animal sources). At the same time the amount of fat in our diets as a percent of calories has not changed that radically.
Figure 3.2 and Figure 3.3 graphically depict the changes in fat sources over the 20th Century beginning in 1910 when the United States Department of Agriculture records were first kept. Table 3.1 gives the USDA values for changes in fat intake (availability) from the 1930/1935 period to 1985. |
| Cholesterol has been reported in trace amounts in vegetable oils. Originally it was thought that the cholesterol was probably in the oils because of contamination of the original seeds or grains by cholesterol from insects since cholesterol is soluble in fats and oils and in the solvents used for extracting the fats and oils. Recent research suggests that all plants make trace amounts of cholesterol in addition to making their own particular plant sterols. The amounts are too small to end up on food labels. |
| Ranges of Iodine Values and Saponification Values for
Commonly Used vegetable Fats and Oils
Oil/Fat
Iodine Value
Saponification Value
Cocoa butter
32-40
190-200
Coconut oil
7-13
248-264
Corn oil
110-128
186-196
Cottonseed oil
99-121
189-199 i Olive oil
76-90
188-196
| Palm oil
45-56
195-205 i Palm kernel oil
14-24
243-255 i Peanut oil
84-102
188-196
1 Rapeseed oil
1 regular
97-110
168-183
I Canola
110-115
188-193 j Safflower oil
! regular
138-151
186-198
; hybrid
85-93
185-195
! Sesame oil
104-118
187-196
I Soybean oil
125-138
188-195
! |
Christian B. Allan and Wolfgang Lutz
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 It's probably true that partially hydrogenated trans fats are unhealthy, but these are derived from vegetable oils and processed before they get into foods. In no way can these fats be lumped together with true saturated animal fats, which are in fact very healthy fats.
Obviously, we don't know what all of you are eating, but we've seen enough throughout the years to get a feel for what is consumed daily by many Americans. We've also talked to people who still believe that U.S. |
| Olive oil is the best of the vegetable oils. It contains 75 percent oleic acid (long-chain monounsaturated fat), 13 percent saturated fat, 10 percent linoleic, and 2 percent linolenic acids (the two essential fatty acids). However, olive oil should not be the only fat consumed. Butter, coconut oil, or palm kernel oil are important because they contain more short-chain fatty acids, which have many health benefits, such as faster energy utilization, antimicrobial properties, and anticancer properties. Also, too much olive oil may generate an imbalance of the essential fatty acids. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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 Margarines high in trans-fatty acids and vegetable oils high in omega-6 fatty acids are absent from the food plan. Sweets, soft drinks, and hard liquor are to be consumed on special occasions only. Wine can be enjoyed with dinner on a daily basis—in moderation.
The Seven Dietary Guidelines
In the remainder of this chapter, I will give you practical advice on how to realize the seven dietary guidelines of The Omega Diet. |
Elaine Feuer
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| FDA Import Alert #66-04] standard American diet, the formulation of prostaglandins is blocked by modern food processing (refining, heating, and processing vegetable and seed oils), and by a lack of the necessary vitamins, minerals, and amino acids. Other factors that inhibit prostaglandin formulation are aging, smoking, drinking, taking medication, stress (high blood pressure), and obesity. Essential fatty acids cannot be made by the body, and must be obtained from either the foods we eat or from a dietary supplement. |
John R. Smythies
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| Two years later Blackburn pointed out that the fruit and vegetable industry had showed lack of leadership by failing to promote their wares (except for avocados, prunes, raisins, and bananas?none of which come at the top of our list of health-promoters) [15]. He also called for a national campaign (which has failed to materialize). He estimated the potential saving of some $150 billion a year if the U.S. diet could be improved simply to conform to present official recommendations. |
Christian B. Allan and Wolfgang Lutz
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| Instead, replace that starch with a green vegetable (with lots of butter!) or a salad. A good cookbook that we recommend is Nourishing Traditions by Sally Fallon with Mary Enig, Ph.D.1 This book not only offers many recipes of all kinds, but it contains a lot of nutritional wisdom.
Let's face it—nutritional programs that have specific daily meals are useless. Each of us leads a very different life, and individual (or family) eating habits vary greatly. In our program, just restrict your carbohydrates to 6 BUs. The rest is up to you. |
J. Robert Hatherill
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 Chinese Noodle Salad
3/4 pound Chinese noodles 3 tablespoons sesame oil 1 pound broccoli florets 1 red bell pepper, diced
1 pound baby asparagus, cut into bite-size pieces 1/4 cup sesame seeds, toasted
1/3 cup chives, sliced
For dressing:
1/2 cup vegetable stock 1/4 cup red wine vinegar 1/4 cup cooking sherry
2 tablespoons soy sauce
3 tablespoons sesame oil
2 tablespoons Chinese chili sauce
1/4 cup scallions, sliced
1/4 cup fresh ginger
8 cloves garlic
1 cup shiitake mushrooms
In a large pot cook the noodles. Drain, rinse, and toss with 3 tablespoons sesame oil. |
| Add sesame oil and vegetable broth and blend until the pesto has a smooth consistency. Add 2 teaspoons of pesto to each half of the hot squash. Serve remaining pesto in a bowl. Serves 6 to 8. |
| Walnut Pesto with Acorn Squash
4 acorn squash 1 teaspoon sesame oil For pesto:
4 tablespoons chopped walnuts 4 cloves garlic
1 cup fresh parsley
4 tablespoons fresh sage
1/3 teaspoon freshly ground pepper
3 tablespoons sesame oil
4 tablespoons vegetable broth
Preheat oven to 375 degrees. Cut squash lengthwise into two equal parts and remove seeds. Place squash with cut side down on a baking sheet that has been lightly oiled with sesame oil and bake for 30 to 40 minutes, or until tender. |
| While a tan exudes the
ANTICANCER AGENTS FOR THE LARGE INTESTINE high fruit and vegetable intake, major sources for vitamins C, E, beta carotene, folic acid, selenium, zinc high-fiber diet low animal-fat diet high intake of vitamin E green and black tea, known to inhibit the growth of bacteria (Clostridium botulinum) associated with intestinal cancer calcium and vitamin D exercise—reduced colon cancer by 50 percent in people who exercised by walking 1 hour a day folic acid also reduces risk of colon cancer appearance of health, the warmth of the sun is silently ravaging your skin. |
| The amount of lignans passed into the urine directly correlates with consumption of fruits, berries, legumes, grain fibers, and vegetable fibers. Strict vegetarians have elevated levels of urinary lignans and of plant estrogens compared to meat eaters. Lignans will bind weakly to estrogen receptors, tying them up and physically blocking estrogen's normal activity. Think of a key and a lock. The lignans act like rusty keys—not able to open the lock effectively, but blocking the real key, estrogen, from opening it. |
John R. Smythies
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| Spinach rather than carrots was the most effective vegetable. Dietary vitamin C had no effect nor did multivitamin tablets. However, vitamin C supplements (average dose of 50-500 mg per day) taken for ten or more years led to a 45 percent reduction in cataracts. The authors quote three previous studies that obtained the same result and one that failed to do so. Why did the study by Hankinson et al. find that dietary vitamin C was not protective whereas vitamin C supplements were? Probably because of the higher dose in the case of supplements. |
Francisco, M.D. Contreras
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| The economically sane thing to do is to find ways to develop vegetable oils with a longer shelf lives.
One ingenious method the experts developed is a process called mechanical extraction. In this process pressure mills crush the seeds and then heat the mass to 240 degrees.
Afterward, the unrefined oil is pressed at over 20 tons of pressure per square inch. This removes from the oil all the elements that can spoil. Unfortunately, all the nutritional value is also lost in the process. |
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