Linda Mason Hunter
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 Mix olive or vegetable oil with lemon juice. Apply the mixture to furniture with a soft cloth, and wipe it dry.
Furniture Polish 2
Use a soft cloth and wipe with a little bit of mayonnaise.
Or rub furniture with a cloth dipped in cool tea.
CLEANING HOUSE
A hundred years ago, our great-great-grandparents reserved one week twice a year—in the spring and in the fall—to thoroughly clean the house. |
Michael F. Jacobson, Ph.D., Lisa Y. Lefferts and Anne Witte Garland
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| For instance, MSG, to which some people are sensitive, must be listed, but not when it is contained in another ingredient, such as hydrolyzed vegetable protein. Until the new labeling law goes into effect, food dyes don't have to be named individually. The only exception is Yellow No. 5, which must be listed because it can cause allergic reactions in some people. (For more on additives, see Chapter 7. |
Schuyler W. Lininger, Jr. DC
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 If this were so, it would make more sense to use inexpensive vegetable oil rather than take lecithin supplements. However, a more recent animal study has challenged this view, finding that the cholesterol-lowering effect of lecithin is independent of polyunsaturate content.57 Therefore, it remains unclear whether taking lecithin supplements is a useful way to lower cholesterol in people with elevated cholesterol levels.
The fiber-like supplement chitosan (p. 280) may lower blood cholesterol. |
Michael F. Jacobson, Ph.D., Lisa Y. Lefferts and Anne Witte Garland
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| The naturally derived colorants, such as beta-carotene (the vegetable form of vitamin A used to color margarine), beet-juice extract, or substances extracted from flower petals, haven't generally been well tested, but they're presumed to be safe. The great bulk of artificial colorings used in food are synthetic dyes: Blue No. 1, Blue No. 2, Citrus Red No. 2, Green No. 3, Red No. 3, Red No. 40, Yellow No. 5, and Yellow No. 6.
Too much iodine? |
| Don't try to suppi
3 fatty acids by givbrands are made with saturated vegetable fats, such as coconut and palm oils, and all will add fat and calories.
If you use a sweetener, you may be better off using sugar or honey than an artificial sweetener, unless you're diabetic. There are fewer than 25 calories in a teaspoon of either sugar or honey.
And what should you drink your tea or coffee from? Styrofoam cups won't hurt you, even if you drink your tea with lemon—but they certainly aren't good for the environment. A mug is better. |
| Make your own broth from vegetable peelings and trimmed meats, or use canned broth or bouillon made without salt.
Eat more fiber-rich and vitamin-rich foods. For many years, dietary fiber was dismissed as "roughage" and was considered of more value in livestock feed than in human diets. But in the 1970s, Denis Burkitt, M.D., a British physician, began a crusade to restore fiber to its rightful place in the diet. He said that dietary fiber could prevent everything from constipation and diverticulosis to colon cancer. |
| Ask them which kind of vegetable they'd like for supper—carrots or sweet potatoes, broccoli or spinach—not whether they'd like one.
þ Late afternoon is a good time to give your children carrots, broccoli, or celery sticks. Or rinse a can of garbanzo, pinto, white, or navy beans and serve them up instead. Try to offer these snacks before your kids realize they're hungry, because by then they may have their own ideas about what they want. Be prepared for the "snack attack" by packing healthy snack items—such as apples, carrot sticks, whole-grain crackers, or bagels—when you leave home. |
Linda Mason Hunter
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| For more stubborn stains, apply the vinegar-borax solution and scrub heartily with a vegetable brush. If that doesn't work, try using bleach— but only as a last resort. (Always wear rubber gloves when using these solutions.)
If mold forms on structural beams in the house, get rid of it by scrubbing with a solution of chlorine bleach and trisodium phosphate (TSP), available in paint and hardware stores. Add 1 quart chlorine bleach to 1 cup TSP dissolved in 3 quarts warm water. Wear rubber gloves and goggles. |
| If you buy produce, peel or wash it with a stiff vegetable brush and soapy water to remove as much pesticide residue as possible.
STAY AWAY FROM PLASTICS Since a healthy home avoids all known carcinogens, it is wise to stay away from all plastic that might come into contact with food. Vinyl chloride, a carcinogen, has been found to leach into foods and beverages stored in flexible plastic containers and wraps. Cooking oils, in particular, appear to harbor the carcinogen. |
Ruth Winter, M.S.
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 A mixture of fatty alcohols derived from behenic acid, a minor component of vegetable oils and animal fats. It is used in cosmetics as an opacifying ingredient, thickener, and emulsifier. Used also in synthetic fabrics and lubricants to prevent evaporation of water, and as an insecticide and antihistamine. Low toxicity.
BEHENYL BEHENATE • The ester (see) of behenic acid (see).
BEHENYL BENZOATE • The ester (see) of Behenyl Benzoate. See Benzoic Acid. Used as a skin-conditioning ingredient. BEHENYL BETAINE • See Behenic Acid and Betaine. BEHENYL ERUCATE • Used in lipstick. |
Gary Null
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 Whole grains, mushrooms, asparagus, broccoli, onions, and tomatoes are the best vegetable sources. Eggs are excellent sources of selenium; they also contain sulphur, which helps your body absorb and utilize selenium.
Signs of selenium deficiency include lack of energy, accelerated angina, and the development of degenerative diseases. Deficiencies have been implicated in blood sugar disorders, liver necrosis, arthritis, anemia, heavy metal poisoning, muscular dystrophy, and cancer. |
Patricia Hausman & Judith Benn Hurley
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 Four: Broccoli is one of the best vegetable sources of calcium-another nutrient that looks like it has cancer-preventing properties.
• Five: It contains almost no fat-the best news for those concerned about cancers of the breast, colon, prostate, and other organs.
Broccoli is all heart. With almost no fat and some soluble fiber, it couldn't be kinder to your blood cholesterol level. And your blood pressure will love all the potassium that broccoli gives you-and all the sodium that it doesn't give you.
Bones love broccoli. |
Jean Carper
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 EGGPLANT
POSSIBLE THERAPEUTIC BENEFITS:
¦ Protects arteries from cholesterol damage
¦ Contains chemicals that prevent cancer in animals • Contains chemicals that prevent convulsions
FOLKLORE
This vegetable, with its satiny violet skin, has very little medicinal history in the United States. But in Nigeria it is highly regarded as a contraceptive, an antirheumatic agent, and an anticonvulsant. |
| First, experimenters at Cornell University fed separate batches of rats brussels sprouts, glucosinolates (the vegetable's chemicals suspected of disarming aflatoxin), and nothing. Then the rats got doses of aflatoxin guaranteed to produce liver tumors. But rats fed either brussels sprouts or the pure glucosinolates remained relatively free of malignancy; their livers spewed out high concentrations of enzymes that neutralized the cancer potential of the aflatoxin. The brussels sprouts compounds also immunize animals against other cancer-causing chemicals. |
| The cruciferous family, of which cabbage is the most famous member, claims more known anticancer agents than any other vegetable genus. Cabbage's known anticancer compounds include chlorophyll, dithiolthiones, certain flavonoids, indoles, isothiocyanates, phenols such as caffeic and ferulic acids, and vitamins E and C.
INFECTION FIGHTER?
Cabbage can destroy bacteria and viruses in test tubes. Romanian scientists searching for foods that might correct an immune system gone awry found in 1986 that cabbage boosted the immune functioning of animal cells growing in test tubes. |
| REFRIGERATOR BARLEY-BRAN MUFFINS
2 cups boiling water
6 cups bran flakes
1 cup vegetable shortening
1 cup white sugar
1 cup brown sugar
1 cup molasses
4 eggs
4 cups buttermilk
5 cups barley flour
5 teaspoons baking soda
Pour boiling water over 2 cups bran flakes; cool slightly. In mixer, on high speed, cream shortening, sugars, and molasses. Add eggs and buttermilk and mix well. Sift dry ingredients together and add to wet. Stir until well coated. Add soaked bran and remaining bran and stir well. You may refrigerate batter in covered container and bake as needed. Store up to 4 weeks. |
| They added extracts of ginger, bean curd, tree ears (the mo-er mushroom or black tree fungus), and sar quort (also known as jicama, a radishlike vegetable Dr. Hammerschmidt had substituted for water chestnut) to normal platelets to see what happened in the test tube. Two foods were incriminated as anticlotting agents: the tree ear mushroom and the sar quort.
The next step: proof by eating. (What scientists don't have to go through!) Dr. Hammerschmidt and others ate 400 grams, fully fourteen ounces, of sar quort. Result: upset stomach but no platelet dysfunction. The plot thins. |
Patricia Hausman & Judith Benn Hurley
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| Yi cup chopped fresh parsley 1 large clove garlic, minced 1 cup sliced carrots 1 Yi cups water or chicken stock
AYi teaspoons soy sauce
3 cups cooked
Chicken mith Beans and Vegetables
In a large heavy skillet or Dutch oven with a tight-fitting lid, heat oil and butter over medium heat. Add chicken pieces and brown evenly on all sides. Add leeks or onions, parsley, garlic, carrots, water or stock, and soy sauce. Cover and cook for about 1 hour, or until chicken is tender. Add soybeans and continue to cook until beans are heated through. |
| This makes a nice main dish when served over rice with a side dish of clear soup and a marinated vegetable salad. sesame oil 2 scallions, coarsely chopped
TOMATOES
Vine-Ripe and Very Right
23 calories per 2%-inch tomato Here's an amazing story for you.
Graham A. Colditz, M.D., and his associates at Harvard Medical School interviewed more than a thousand people about their diets, then tracked their health for five years. Are you ready for what they found? The chances of dying of cancer was lowest among those who ate tomatoes or strawberries every week. |
Jean Antonello
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 Finally, natural fat-soluble vitamins are found in dietary animal and vegetable fat.
When people struggling to overcome eating problems continue to keep fat entirely out of their diets, they usually battle cravings. Fat intake is the last bastion of control, and their bodies send signals that something is missing. We should not just drop everything we've learned about the benefits of lowering dietary fat, but there is a healthful middle ground. Unfortunately, people on the Cycles are not very good at the middle ground. They seem to do better and feel safer at one extreme or another. |
Patricia Hausman & Judith Benn Hurley
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| Thinly sliced leftover roasted lamb can be added to a pasta or marinated vegetable salad.
One final note: Lamb is from a young animal; flavor and texture are best from those slaughtered young. Meat from an animal that was more than 18 months old is actually not lamb but mutton. It has a stronger flavor and can be substituted in most lamb recipes if the cooking time is increased by about 7 minutes per pound. Moist cooking methods, such as stewing, are best for mutton. |
Jean Antonello
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| Lunch was a cup of vegetable soup. No crackers, no sandwich, no milk. The rest of the day followed the same pattern until about eight o'clock at night. Then Betsy would begin to get really hungry and find herself losing control at times.
Betsy had to stop medicating her hunger and start really satisfying it. This fact flew in the face of her fear of gaining weight, but she was ready to try. And she did. By doubling and tripling her food intake, Betsy was completely free of her eating troubles six weeks later.
QUESTION: I just can't eat anytime I feel hungry at my job. Any suggestions? |
Patricia Hausman & Judith Benn Hurley
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| Use margarine or liquid vegetable oil (soy, corn, sunflower, and safflower are good) instead of butter and hard shortenings, but remember that these, too, are rich in calories and should be used sparingly.
And now we can add another: Eat two or three helpings a week offish high in omega-3 fatty acids. If you've been paying attention to the headlines over the last fewyears, you know that omega-3's ability to fight cholesterol is the biggest news to come from the science of protective nutrition in years. |
Schuyler W. Lininger, Jr. DC
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| Phylloquinone—the natural vegetable form of vitamin K—has not been linked with any other side effects.
Vitamin K facilitates the effects of calcium (p. 277) in building bone and proper blood clotting. ed with whey protein, and the other dietary sources of protein typically contribute more protein to the diet than does whey protein.
Zinc
Zinc is a component of more than 300 enzymes that are needed to repair wounds (p. 167), maintain fertility (p. 103), synthesize protein, help cells reproduce, preserve vision, boost immunity (p. 94), and protect against free radicals (p. |
| Rimm EB, Ascherio A, Giovannucci E, et al. vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men. JAMA 1996; 275:447-51.
31. Bierenbaum ML, Reichstein R, Watkins TR. Reducing atherogenic risk in hyperlipemic humans with flaxseed supplementation: a preliminary report. / Am Coll Nutr 1993; 12: 501-4.
32. Jenkins DJA, Kendall CWC, Vidgen E, et al. Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: a controlled crossover trial. Am J Clin Nutr 1999; 69: 395-402.
33. |
| As a result, it makes more sense to use GLA-containing oils (particularly EPO), rather than vegetable oil.
Ten grams of fish oil (p. 294) providing 1.8 grams of EPA (eicosapentaenoic acid) per day were given to a group of eczema sufferers in a double-blind trial. After 12 weeks, those using the fish oil experienced significant improvement.1819 According to the researchers, fish oil may be effective because it reduces levels of leukotriene B„ a substance that has been linked to eczema. |
| Although hydrogenated oils, peanut butter, and animal fat (including fat from dairy) were dramatically reduced or eliminated, 5 grams per day of cod liver oil were added and linoleic acid from vegetable oil (see below) was used. After 34 years, 31% of individuals consuming an average of 17 grams of fat per day died compared with 79% of those who ate an average of 25 grams of fat per day. People who began to follow the lowfat diet early in the disease did better than those who changed their eating habits after the disease had progressed. |
| This same report found consumption of vegetable protein, fruit juice, and foods rich in vitamin C (p. 341), thiamine (p. 337), riboflavin (p. 338), calcium (p. 277), and potassium (p. 323) correlated with a decreased MS risk; eating sweets was linked to an increased risk.
Despite research showing improvement with a low-animal-fat diet in some people with MS, the link between foods containing animal fat and MS risk may not necessarily be due to the fat itself. |
Linda Mason Hunter
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| Not only does it emphasize a natural indoor environment, it advocates a nontoxic life-style centered on vegetarian meals made from scratch with foods fresh from the garden and milk fetched from the local farmer, and clothing made of natural fibers colored with vegetable dyes and spun on the family's spinning wheel.
We in the United States may not wish to go that far. Such a drastic change in life-style would be unwelcome and somewhat threatening to many of us. |
Patricia Hausman & Judith Benn Hurley
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| Toss diced pumpkin into a vegetable soup or side-dish saute.
• Combine equal parts of pureed pumpkin and part-skim ricotta and use to fill ravioli, manicotti, or crepes.
• Try different combinations of the following friendly flavors: nutmeg, mace, cinnamon, allspice, ginger, rosemary, mustard, or mild white cheeses.
1 pound neck-type pumpkin, cut into chunks
Yi teaspoon ground mace
1 teaspoon dried thyme
2 teaspoons sweet butter or margarine
Savory Chunked Pumpkin
Steam pumpkin until tender, about 8 minutes. |
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