Byron J. Richards, CCN
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 With the exception of Atkins' meal plans, many popular diets offer excellent meal suggestions based on a mixture of low glycemic carbohydrates, lean protein, fruit, and vegetables. Any such meal a person enjoys may be incorporated into The Leptin Diet™. Our diet emphasizes a good protein serving at breakfast to help promote leptin stability the rest of the day. Lunch or dinner protein amounts may vary significantly; however, at least one of the other two meals of the day should have a noticeable protein serving.
The Atkins diet is the worst popular diet on the market today. |
| Hopefully the entree has a variety of tasty vegetables included with the fish. There is usually a moderate carbohydrate. Drink a lot of water with the meal. If leptin resistance is improving, oddly enough, this meal will be very satisfying even though it did not feel that way when it was ordered. Next day bonus - eating out was survived without losing progress on a weight loss program, rather than being 2-4 pounds heavier the next morning following the steak.
To satisfy NPY and prevent excess sugar consumption, flavor is the key. By all means, have a glass of wine if desired and tolerated. |
| Once there, focus on vegetables and salads, with minimal dressing or dip, until a good base of these are in the digestive system. Keep drinking water. This strategy provides a base of fiber that will buffer the rate of calorie absorption from whatever else is eaten, thus lowering insulin and leptin response to food that is not likely to be a good choice.
If a person eats enough veggies and drinks enough water they may not want anything else at all, a sign of improvement. |
Dr. Jonathan Prousky, BPHE, BSc, ND, FRSH
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 Table 17: Example of a Daily Oligoantigenic
Diet by Serving
-
One meat (lamb, turkey, or chicken) Potatoes or rice One fruit (pear, banana, or apple) Brassica family of vegetables Sunflower oil Water or mineral water Calcium gluconate (3 g/day) Vitamins
Patients need to stay on the oligoantigenic diet for at least 3 to 4 weeks. Symptoms of food withdrawal tend to occur during the first few days of the diet while patients pass through the addiction phase. If no improvement occurs after 3 to 4 weeks, it is likely that some of the oligoantigenic foods are themselves provoking reactions. |
Mike Adams, the Health Ranger
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 So, if you want to get a lot of calcium into your diet, you can also consume increasing quantities of these green, leafy vegetables. That would include spinach, kale, broccoli, and of course, all of the popular salad greens, the darker the better.
What about coral calcium? As one reader pointed out to me in an email, coral calcium is essentially ground up limestone powder. And, I tend to agree with that assessment. It's not calcium in a plant form. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 Emphasize fruits, vegetables, whole grains, and legumes.
• Nuts, seeds, non-fat dairy products, and oily fish may be consumed in moderation.
• Restrict high-fat foods. Supplements:
• Vitamin C, 1,000 to 2,000 mg, 2 to 3 times a day.
• Vitamin E, 400 to 1,200 IU per day.
• Magnesium, 300 to 500 mg per day.
• Inositol hexanicotinate, 500 to 1,000 mg, 3 to 4 times per day (treatment should be monitored by a doctor).
• L-carnitine, 500 to 1,500 mg per day.
• Fish-oil concentrate, 3 to 6 grams per day or cod-liver oil, 1 to 2 teaspoons per day, or other source of essential fatty acids. |
Mike Adams, the Health Ranger
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| I also tend to eat a lot of dark, leafy vegetables. I also consume a lot of nuts that have small amounts of calcium.
So I tend to get my calcium in a way that ancient humans got their calcium, which was by eating unprocessed foods in fairly large quantities, and getting those foods from their natural environments. So of course, I purchase organic foods whenever possible and I eat superfoods in fairly large quantities. |
Jack Challem
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 Yes
No
I do not like eating vegetables, and I do not eat them regularly.
Yes
No
I eat a lot of my meals in fast-food restaurants.
Yes
No
I make most of my meals at home by heating something from a box in the microwave oven.
Yes
No
I smoke cigarettes.
Yes
No
I drink spirits (hard liquor) or beer every day. Yes No
I am too busy or too tired to exercise regularly. Yes No
Explanation: Yes answers indicate that you are not providing a sound nutritional or lifestyle environment for your genes. |
John Heinerman
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 Making Great Breakfast Cereals
To really liven up any cooked cereals, just add to them a little pure vanilla, some pure maple syrup, a dash of cardamom and any fruit you like, then top with a little half-and-half for a truly memorable breakfast treat!
Wilderness Cereal
Needed: 1/2 cup each of cracked wheat and wild rice; 2-1/2 cups boiling spring or Perrier water. Combine everything and cook in a covered saucepan for 35 mins., stirring frequently with a wooden ladle. In the last 10 minutes before the cereals are finished cooking, add 1/4 tsp. cardamom, 1/8 tsp. pumpkin pie spice, 1/8 tsp. |
Alex Steffen
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 From the adoption of mini-livestock to a reacquaintance with indigenous vegetables, the promise of gardening as a self-empowering nutritional tool has yet to be fulfilled.
Backyard animal farming, a practice that goes hand in hand with the small vegetable lot, has been overlooked as a mechanism for solving the shortfalls in protein production. The neglect of indigenous and adaptable flora and fauna has consequences that range from unsustainability to warped local economies. |
David W. Grotto, RD, LDN
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 HEART HEALTH: Allyl sulfides, found in onions, decrease the tendency of blood clots to form, significantly lowering total LDL cholesterol levels. A study of Japanese women found that those with the highest onion intake had the lowest LDL cholesterol. University of Wisconsin-Madison researchers found that the stronger-tasting and -smelling onions made blood platelets less sticky, thus reducing risk for atherosclerosis, cardiovascular disease, heart attack, and stroke. |
Kevin Trudeau
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 Maine Coast Sea vegetables www.seaveg.com (207) 565-2907
8. Do not eat artificial sweeteners (including Splenda).
Alternative sweeteners.
Stevia www.steviasmart.com (877) 836-9982
Living Fuel Therasweet www.livingnutritionals.com (800) 642-4113
Agave Nectar, Honey www.madhavahoney.com (303) 823-5166
Birch Bark Sweetener (Xylitol) www.ultimatelife.com (800) 843-6325
Organic maple syrup www.maplevalleysyrup.com (800) 760-1449
9. Do not eat hydrogenated oil.
For more information on healthy fats and oils, go to www.naturalcures.com.
Hempseed oil www.nutiva. |
Mike Adams, the Health Ranger
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 If plants grown in organic soils contain trace minerals that are on the EU ban list, will those vegetables also be outlawed?
That's where all this is headed: the outright banning of anything from nature. One day, you could be thrown in prison for growing broccoli in your own garden. Or if you harvest dandelion root and store it in your pantry, you could be arrested and charged with "possession of outlawed substances with the intent to distribute." You'll be thrown to the dogs like a crack dealer, only your crime was picking dandelions out of your yard. Dandelions are medicinal herbs, you know. |
Mike Adams, the Health Ranger
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 We need our fruits and our vegetables. They aren't the bad culprits -- it's the processed carbs. Not all fat is bad. We're learning that there is good fat. Taking omega-3 fats, mono-saturated fats and vegetable fats in their healthy state will actually lower LDL cholesterol. They lower total cholesterol and raise your good HDL. For proteins, it's the same thing. There is good protein out there, and there is bad protein. So my book pretty much focuses on eating a healthy diet that does not spike your blood sugar, and it talks about exercise. It is just modest exercise that gets your body moving. |
Mike Adams, the Health Ranger
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 And knowing that you obviously have to get the vitamins and minerals and nutrition that you get in vegetables, I got turned onto this product and haven't stopped drinking it since.
Mike: So what are the top four or five ingredients in this product?
Wright: The most prominent would be, let's see, let's run down the actual list. There's the barley, first and foremost, then the spirulina, the chlorella cracked cell and the spinach powder.
Mike: Excellent.
Wright: We've also got a page on the website where you can see how we're compared against other green products. |
Mike Adams, the Health Ranger
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 So you do want to make sure you're engaging in physical exercise, and that you're regulating your blood sugar by getting other sources of fiber and other vegetables into your diet. Ninety percent of the ingredients in this food bar are raw, and that is a very important feature of the health aspect of this bar. It means that the food ingredients are far more intact than if they had been processed with heat or overly refined.
And finally, I want to note that this bar is highly alkaline. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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 What we today call "fruits" or "vegetables" are in fact the result of a process of natural selection which took place over a period of some 15 million years, during which human ancestors had to constantly adapt to changes in their environment and become aware of new sources of food that could give them an advantage for survival. |
| Even if other studies are necessary to better identify the different action pathways of the molecules derived from garlic and onions, there is no doubt that garlic and the other vegetables of the Allium family deserve a place of honour in any strategy of cancer prevention through diet. Garlic has the power to ward off a lot more than evil spirits and vampires!
In summary
• Garlic and fellow members of the Allium family slow the development of cancer both through their protective action against the damage caused by carcinogenic substances and their ability to prevent cancer cell growth. |
Frederic Vagnini, M.D. and Barry Fox, Ph.D.
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 The amount of selenium found in vegetables will vary according to how much of the mineral is in the soil.
When You Run Short of Selenium
A lack of selenium may cause heart damage, cataracts, and slow growth.
What the Research Shows
Studies suggest that selenium may play a key role in the prevention of cancer, heart disease, and arthritis.
• Cancer. Some, but not all, studies of large population groups suggest that the risk of dying from lung, prostate, colorectal, and other cancers is lower among those who have higher selenium intakes or greater amounts of the mineral in their blood. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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| Polyphenols are present in many other plants and vegetables, in chick peas, for example, but only in soybeans do they exist in the necessary amounts to be of real nutritional value.
As shown in Table 10, most of the products derived from soybeans contain appreciable amounts of isoflavones; exceptions must be made for soy sauce (in which most of these molecules are degraded during the long fermentation process) and soya oil (often sold under the label "vegetable oil" in supermarkets, and which contains no isoflavones). |
Mary-Ann Shearer
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 Other vegetables we enjoy prepared in this way are corn on the cob, broccoli, fresh asparagus, butternut squash, and mushrooms. Add a bit of butter or cold-pressed olive oil and some seasoning of your choice and it's quite delicious. In fact you don't even need meat at a barbecue to enjoy the occasion.
Our favorite evenings are spent with friends around the table enjoying a properly combined meal. |
Michael Friedman, ND
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 It has long been known that consumption of vegetables in the Brassica family can inhibit thyroid function. Rabbits fed on a cabbage diet develop goiter, due to content of sulfaguanidine. A Chinese herb from this plant family, sinapis (mustard seed), is sometimes used in hyperthyroid formulas because of its phlegm-resolving quality. Another seed, raphanus (radish seed), has been shown to influence iodotyrosine content of the thyroid gland, suggesting disruption of thyroxin synthesis when the herb is fed to rats for a long period of time. |
John Heinerman
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| Reheat to boiling point and add 1/2 handful of coarsely chopped, fresh stinging nettle, 1/2 handful of chopped, fresh garden sage, 1/4 tsp. grateo norseraaisn root ana juice irom nan 01 a lemon. Cover and remove from heat, allowing to steep for 50 minutes. When cool, strain and refrigerate in a clean fruit jar with a lid.
When using the alcoholic extract, just remember to dilute 1 part of it with 1/2 part of the infusion. If used regularly for several months, new hair growth should become fairly evident. |
Henry Hobhouse
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 There they were locally called battata, and after 1600 all three vegetables wete called potato, patata, potaton, potade and so forth. A variant of this name existed in every European language until pomme de terre, Kartoffel, et al. arrived.
3. The mountains of what is now County Wexford are visible from the hills of the extreme southwest of Wales, fifty-eight miles away. There is a pre-Celtic ley line (straight line, possibly pathway) from a point near Brunei's railway excavations, above Fishguard, to a point near Rosslare; the two ends of the line are clearly visible. |
Jack Challem
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| To the surprise of many people, flavonoids account for most of the antioxidants in vegetables and fruits. More than five thousand individual flavonoids have been identified in plants, and scientists have organized flavonoids into several large families based on their chemical structure. From the standpoint of health benefits, a few specific flavonoids are of interest.
Anthocyanidins
Anthocyanidins are a family of dark-colored flavonoids concentrated in blueberries, raspberries, certain herbs, purple grapes, and red wines. |
| Or we can consciously decide to resist unhealthy foods and instead opt for wholesome, nutrient-dense foods, such as fish and vegetables. This approach fosters normal, even optimal, gene activity.
Everything you do in life is a choice, and doing nothing or delaying a decision for another day is a choice as well. In Feed Your Genes Right, I have provided an explanation and a plan for enhancing your genes and health. I encourage you to use this information to make the right choices, the ones that build the foundation for a long and healthy life. Knowledge is power. |
Kenny Ausubel
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 The National Institutes of Health now recommends a diet rich in vegetables and fruits and lean in fat. Of 156 dietary studies recently reviewed, 82 percent showed that fruit and vegetable consumption provided significant protection against many kinds of cancers.7
A Finnish study found an inverse relationship between lung cancer incidence and the consumption of dietary flavonoids found in fruits and vegetables.8 A study in the Netherlands has shown that allium vegetables such as onions, garlic, and leeks reduce the risk of stomach and colon cancer. |
Alex Steffen
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| At a handful of fast-food chains and high-end eateries alike, organic vegetables, free-range meats, and local dairy foods are appearing on menus that aren't just the result of chef-inspired top-down food evangelism: it's a shift in what diners want. We're still after the stress-free experience of eating a dish prepared to order—and not having to wash the plate it came on—but we're also craving a little piece of its history. Even if you don't want to maintain a garden or join a CSA [see Buying Better Food, p. |
| Opposite, left: At its salad bar, Evergreen State College provides information on the local farmers who grew the vegetables, Olympia, Washington.
Opposite, right: Volunteers from Evergreen State College harvest leftover crops for use by a local food bank, Olympia, Washington.
Right: At the Blue Hill Restaurant in Stone Barns, New York, diners can look over the fields in which their food was grown. eat local and organic by becoming a regular at such an eatery. You'll eat food that's more nutritious—and far more delicious —and you'll also help to spur change. |
| EarthWorks holds open markets several days a week during the growing season to facilitate easy
City Farm in urban Chicago sits on what was once vacant land, and produces organic food and vegetables. access to fresh, organic products; it keeps prices down and offers coupons to those on financial assistance programs. The volunteer-run markets take place at several WIC clinics around the city, where families can either receive meals prepared with EarthWorks ingredients on-site or use coupons to take fresh produce home. |
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