Earl Mindell, R.Ph., Ph.D.
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 Diet tips—Cut back on your intake of refined starches and sugars, vegetable fats, onions, beans, and chocolate.
Sexual practices—Urinate before and after having sex (keeping the bladder full during intercourse can be very irritating). Some women have frequent attacks of cystitis after intercourse. In some cases, these flare-ups might be due to the use of a diaphragm, which can press against the urethra if it is not properly fitted. Other women may find latex condoms irritating. |
| In comparison, Asians consume under IS percent of their daily calories in fat, and much of that in the form of polyunsaturated or vegetable fat. A handful of studies have shown a connection between a high-fat diet and midline obesity (bulging abdomen), which we know is a risk factor for breast cancer. At least one other study has shown a direct correlation between fat intake and the recurrence of cancer in women who had been previously diagnosed with breast cancer. |
| Omega-3 is found in fatty fish such as mackerel, albacore tuna, and salmon, as well as in flaxseed oil and purslane (a green leafy vegetable that can be used in salads.)
Personal Advice
Watch the stress—Stress places a heavy burden on the immune system, and allergic reactions are more likely to be triggered if the body is overworked or overstressed. Exercise, meditation, yoga, and other stress-reducing techniques can ease the burden of stress on the immune system.
Earl's Rx
When allergies flare, try these supplements. |
Ruth Winter
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 GUM GUAIAC • Resin from the wood of the guaiacum used widely as an antioxidant in edible fats or oils, beverages, rendered animal fat, or a combination of such fats and vegetable fats. It is also used in cosmetic creams and lotions. Brown or greenish brown. Formerly used in treatment of rheumatism. No known toxicity. The final report to the FDA of the Select Committee on GRAS Substances stated in 1980 that it should continue its GRAS status with no limitations other than good manufacturing practices.
GUM KARAYA • Sterculia Gum. It is the dried exudate of a tree native to India. |
| BEET • Juice and Powder. vegetable dye used to color dairy products. Listed for food use in 1967. Exempt from color certification. No known toxicity. BEETROOT JUICE POWDER • The powdered stem base of the beet used for its reddish color in powders and rouges. Exempt from color certification. No known toxicity.
BEHENIC ACID • Docosanoic acid. Colorless water, soluble, constituent of seed fats, animal fats, and marine animal oils. It is a fatty acid (see) used to opacify shampoos. No known toxicity.
BENOMYL • Methyl-1-(butyl carbamoyl)-2-benzimidazole-carbamate. Tersan 1991. Bonide. |
John Robbins
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 It would be low in both saturated animal fats and vegetable oils such as safflower, corn, sunflower, and cottonseed oils.
• It would include more water and less soda pop, more baked potatoes and less French fries, and more whole grains and fewer products made from refined flour. (The American Institute for Cancer Research says 40 studies have linked regular consumption of whole grains with a 10 to 60 percent lower risk of certain cancers.)28
• When possible, it would feature locally and organically grown foods. |
Ruth Winter
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| Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or vegetable group. These "crossover" foods can be counted as servings from either one or the other group, but not both. Serving sizes indicated here are suggested for adequate nutrient intake.
Understanding What Labels Don't Have to Say
Despite the fact that labels are the first place you as a consumer will turn to to understand what you are eating, do not forget that there is some information manufacturers are not required to list. |
John Robbins
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| Might this have been due to other factors than the ratio of animal to vegetable protein? According to the study's lead author, Deborah Sellmeyer, M.D., Director of the Bone Density Clinic at the University of California, San Francisco, Medical Center, researchers found this to be true even after adjusting for age, weight, estrogen use, tobacco use, exercise, calcium intake, and total protein intake. "We adjusted for all the things that could have had an impact on the relationship of high animal protein intake to bone loss and hip fractures," Sellmeyer said. |
Marion Nestle
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 Trans fat-free" margarines are made from vegetable oils that have not been hydrogenated. The mixtures are not particularly stable, and these products cannot be used in standard recipes for cooking or baking. The most important development in this field, however, was the late 1990s introduction by Procter & Gamble of its new fat substitute, olestra, to which the next chapter is devoted.
FOOD AS A TECHNO-FIX: HEINZ KETCHUP
As discussed in the introduction to Part V, techno-foods offer a reductionist approach to choosing healthful diets. |
| It immediately brought to mind the infamous comments of former President George Bush about his least favorite vegetable: "I do not like broccoli. And I haven't liked it since I was a little kid and my mother made me eat it. And I'm President of the United States, and I'm not going to eat any more broccoli! |
| More recently, trans-saturated fats (found in margarine, hydro-genated vegetable oils, and, to a lesser extent, meat and dairy foods) also have been shown to raise blood cholesterol levels.
Because high-fat diets also tend to be high in calories and saturated fat, "total fat" became a convenient shorthand term for more complicated advice about calories, fatty acids, and food sources. Today, we know more about the effects of specific fatty acids on blood cholesterol levels and on the risk of heart disease. |
| Conceptual Distinguish serving recommendations that should be considered upper limits (meat and high-fat dairy foods) from those that should be considered lower limits
(grain, fruit, and vegetable groups). Meet the concerns and needs of vegetarians. Reflect the replacement of Recommended Dietary
Allowances (RDAs) by the new Dietary Reference
Intakes (DRIs). Reflect the emphasis of more recent dietary guidelines on physical activity, plant-based diets, food safety, and appropriate use of salt and alcohol. |
| Equate fresh beans (now in the vegetable group) with dried beans (in the meat group). Distinguish high-fat from low-fat meat and dairy foods. Emphasize nontropical oils as opposed to tropical oils and animal fats. Distinguish high-fat from low-fat cooking methods.
Pedagogic Guide educators and the public in placing commonly consumed foods in appropriate groups.
Explain serving sizes adequately or consistently.
Convey the complexities of information about nutrition and health. |
John Robbins
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| Soy oil accounts for 80 percent of the vegetable oil consumed in the United States," and various forms of corn syrup are the most widely used sweeteners.) And the third reason is that genetically altered foods are not labeled in the United States, so consumers have been eating increasing amounts of genetically engineered ingredients without even knowing it.
If salt is added to a bag of corn chips, for example, there must be a label to disclose that salt has been added. The label tells exactly how much sodium is in the product, permitting shoppers to make informed choices. |
Earl Mindell, R.Ph., Ph.D.
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| For example, hydrogenated vegetable oil, the type used in hard margarine, can also increase cholesterol levels. As a rule, stick to soft margarine and heart-healthy oils such as olive or safflower oil.
No more than 20 percent of your total daily caloric intake should come from fat of any kind, but this doesn't mean that you should eliminate fat altogether. Not at all. Surprisingly, eating too little fat may be as damaging as eating too much. Preliminary studies by researchers from the Boston University School of Medicine show that a very low-fat diet may in itself touch off heart disease. |
Ruth Winter
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| The inability to control the residues of more than ninety antibiotics in meat, poultry, and vegetable crops that may be contributing to the increasingly alarming antibiotic-resistant bacteria.
1 Michael Friedman, deputy commissioner for operations, FDA, testifying before the Subcommittee on Human Resources and Intergovernmental Relations: Committee on Government Reform and Oversight, May 10, 1996, Washington, D.C.
2"Food Safety from Farm to Table: A National Food Safety Initiative," report to the President, May 1997. 'President Bill Clinton, speech, October 2, 1997, Washington, D.C. |
Sheldon Saul Hendler and David Rorvik
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 DHA daily or a vegetable oil placebo. The DHA was in the natural form derived from triglycerol microalgae, and the study lasted six weeks. Serum triglycerides decreased 17 to 21% and were of similar magnitude in both DHA groups. HDL-cholesterol increased by 6% and again were of similar magnitude in both DHA groups. LDL-cholesterol increased by 9.3% in the 1.25 gram DHA group. This was not significant. An increase of LDL-cholesterol of 13.6% was noted in the 2.5-gram DHA group, which was statistically significant. |
Earl L. Mindell, R.Ph., Ph.D.
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 Red meat (unless it is organic) vegetable oils and hydrogenated oils Whole milk (yogurt is okay)
Supplements to Take
Selenium: 200 to 400 meg daily Zinc: 15 to 30 mg daily
Herbs to Use
Saw Palmetto: Follow directions on the bottle.
Synthetic Hormones and Their Natural Alternatives
Hormones are a hot topic these days and for good reason. Anti-aging researchers believe they are one of the keys to slowing age-related physical deterioration. The theory is that if you supplement hormones that decline with age, your body will age more slowly. |
Mark Stengler, N.D.
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 Carotenoids are actually fat-soluble pigments that are responsible for the brilliant colors in the full spectrum of the fruit and vegetable rainbow. Apart from their colorful contribution, they are also responsible for protecting the plant from oxidants formed during photosynthesis.
Beta carotene is the most well-known carotenoid but not necessarily the most potent. Other important carotenoids that have been the focus of recent research include alpha carotene, cryptoxanthin, lutein, lycopene, and zeaxanthin.
Some of the carotenoids are converted into vitamin A, but many are not. |
Earl L. Mindell, R.Ph., Ph.D.
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| The Doctor's Guide to Vitamin B6 (Rodale Press, 1984), other causes of vitamin B6 depletion include: the chemical hydrazine, found in rocket and jet fuel and cigarette smoke; isoniazid, a drug used to treat tuberculosis; hydralazine, a prescription drug used to treat high blood pressure; the antidepressant phenelzine; the herbicide maleic hydrazide; the deadly chemical pollutants PCBs, and possibly rancid unsaturated vegetable oils.
Once carpal tunnel gets established in the nerves of the wrist it is very difficult to treat. |
Mark Stengler, N.D.
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| Bernard Jensen, author of Foods That Heal, "Dandelion greens have more vitamin A than almost any other vegetable."
Other nutrients found in dandelion include the B-complex vitamins as well as vitamin C, vitamin D, vitamin K, and calcium. Choline, a relative of the B-vita-min family is also found in relatively high amounts in dandelion. This nutrient is important for preventing and treating a fatty liver, and it also serves as an aid in bile production.
The chemical constituents of dandelion lend additional healing properties. |
Earl L. Mindell, R.Ph., Ph.D.
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| While you replace "bad" fats like artery-clogging hydrogenated vegetable oils with the "good" fats listed, try to keep daily fat intake below 30 percent of total calories.
Avoid optic nerve toxins like aspartame, MSG (monosodium gluta-mate), steroid drugs, tranquilizers, the antidepressants lithium and monoamine oxidase (MAO) inhibitors, antibiotics and cigarettes.
Vitamins for Healthy Eyes
Certain nutrients are more important to good eye health than others. |
Michael Castleman
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 Like all vegetable oils, olive oil is 100 percent fat, and fat is a prime contributor to heart disease and cancer. So how could olive oil be good for the heart? The reason appears to be that it's neither saturated, like the fats in meats, butter and dairy products, nor polyunsaturated, like the fat in many other oils. It's monounsaturated. Greeks and Italians consume almost as much total fat as Americans do—most of it in the form of olive oil—but have heart disease rates considerably lower than ours.
Dr. Willett believes that Americans should eat like people in those Mediterranean countries. |
| Ask for less cheese and more vegetable toppings. Or forgo the cheese altogether and order a pesto pizza. Steer clear of sausage, bacon, hamburger and pepperoni. If you must have a meat topping, the leanest is Canadian bacon.
Watch those burgers. Many hamburger joints now serve grilled skinless chicken breast sandwiches. If you can't resist a burger, order one topped with salsa or grilled onions and mushrooms, not bacon, cheese or sour cream.
Get savvy in Italian restaurants. It's hard to find low-fat lasagna, cannelloni, manicotti or saltimbocca. |
Mark Stengler, N.D.
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| Bernard Jensen, author of Foods That Heal, 'dandelion greens have more vitamin A than almost any other vegetable.' Jensen B, Foods That Heal. Garden City Park, NY: Avery Publishing, 1998, p. 140.
• "... The German Commission E states that dandelion is a safe herb for women to use during pregnancy or while breast-feeding." Blumenthal M et al., The Complete German Commission E Monographs. Austin, TX: American Botanical Council, 1998, p. 118.
• "... One of the benefits of dandelion leaf as a diuretic is that it does not cause the loss of potassium. |
Rebecca Wood
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 Kohl, which is German for cabbage, aptly indicates which family this vegetable belongs to.
Health Benefits Kohlrabi improves energy circulation and eases stagnancy; it reduces damp conditions and so is effective for edema, Candida, and viral conditions. It helps stabilize blood sugar imbalances and is used for hypoglycemia and diabetes. Kohlrabi reduces swelling of the scrotum and balances kapha. It is an excellent source of vitamin C and potassium. Kohlrabi is high in fiber and low in calories.
Use Some people first cook kohlrabi and then remove its skin. |
Mark Stengler, N.D.
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| It's not hard to get omega-6 fatty acids from other food sources, because it's in red meat and most vegetable oils such as safflower and sunflower. But evening primrose oil does have one other very special constituent, which is the main reason why so many people can benefit from it. This constituent is known as gamma linolenic acid (GLA). In fact, evening primrose seeds yield between 7 and 10 percent GLA. (Other plant sources of GLA include borage and black currant seed.)
GLA is an essential fatty acid that is required for proper brain development and function. |
Sheldon Saul Hendler and David Rorvik
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| CLA is found naturally in animal tissues and food sources, including ruminant meats, poultry, eggs and dairy products, such as cheeses, milk and yogurt that have undergone heat processing treatments. vegetable fats are generally poorer sources of CLA. However, CLA is produced from linoleic acid in safflower oil and sunflower oil by special treatment of these oils. CLA was originally found in milk fat where it exists in the form of phospholipids and triglycerides. Also, there is evidence that human milk contains CLA. |
| It is very slightly soluble in water and in vegetable oils. Ascorbic acid comprises 42.5% of the weight of ascorbyl palmitate. Its molecular weight is 414.54 daltons and its empirical formula is C22H38O7. Ascorbyl palmitate is also known as vitamin C palmitate, L-ascorbyl-6-palmitate and 3-oxo-L-gulofuranolactone 6-palmitate.
Ascorbyl palmitate is marketed as a nutritional supplement and claimed by some to be a superior delivery form of vitamin C. |
| It is obtained by the vacuum steam distillation and acetylation of edible vegetable oil products. It is found in nutritional supplement products either as a light brownish yenow, nearly ouoiicss, weai viscuus uii ui as a waici-dispersible solid substance with a melting point of 25° centigrade. The water-dispersible solid form of d-alpha-tocopheryl acetate is about 96 to 100% d-alpha-tocopheryl acetate, while the typical oil supplement is comprised of about 40-50% d-alpha-tocopheryl acetate. |
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