Elaine Feuer
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 When we buy canned vegetables, we are losing more than 50 percent of the Vitamin B5 and Bg found in green vegetables, 70 percent of the cobalt from carrots, and 80 percent of the zinc from tomatoes. If the cans are stored for a long time, an additional 25 percent reduction in vitamins occur. And when we buy frozen vegetables, we are losing at least 50 percent of the vitamin content. Depending on the means of preparation, as much as 100 percent of Vitamin C, 60 percent of Vitamin A, and similar amounts in other vitamin categories may be lost in cooking. Eminent nutritionist Dr. |
John A. McDougall
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 The meat-and-dairy-based, highly refined Western diet provides 8-14 grams of fiber daily, whereas a healthful diet based on starches, vegetables, and fruits packs a powerful 40-100 grams of dietary fiber. Mom was right. Eat your roughage.
Short-Term LES Dysfunction: Just a Bite Away
I n addition to long-term damage to the LES from years of consti-I pation, there is also short-term (transient) LES dysfunction that m occurs with consumption of certain foods. |
Mike Adams
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 This means cutting down on refined carbohydrates, like white sugar and white flour, and filling up your plate with fresh fruits, vegetables and whole grains instead. Cut down on sugar, but instead of using artificial sweeteners like aspartame as a substitute, use an all-natural, zero-calorie sweetener like stevia.
Along this line, replace white flour with whole grains and, better yet, grains like chia or Salba. Dr. |
| They have a glycemic index of 19, which is extremely low—lower than many vegetables. Stevia is a liquid sugar that tastes wonderful. It also has a very low glycemic index that can help you with appetite control.
Also, remember that appetite is often stimulated in people who lack essential nutrients. If you are missing sufficient magnesium in your diet, for example—and probably 60 to 70 percent of Americans are—then you will tend to have a high craving for things like chocolate. |
John A. McDougall
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| Because the McDougall Diet is comprised of starches, vegetables, and fruits that contain a wide variety of undi-gestible sugars that feed and stimulate the growth of "friendly" bacteria, people consuming such a diet require no additional prebiotics. Their microflora are healthy and flourishing as they feast on the remnants of healthful, plant-based meals.
Dairy as a Probiotic Source
The best-known examples of food containing probiotics are yogurts containing lactic-acid-producing bacteria called Lactobacillus bulgaricus. These organisms are nontoxic and survive passage through the intestine. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 They could eat as much food as they wanted, as long as it was on the acceptable food list, which included fruits, vegetables and grains. As researchers noted, "No animal products were allowed except egg white and one cup per day of non-fat milk or yogurt."46 In addition to diet, the group was to practice various forms of stress management, including meditation, breathing exercises and relaxation exercises for at least one hour per day. The patients were also asked to exercise three hours per week at levels customized to the severity of their disease. |
Russell L. Blaylock, M.D.
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 When you cook your vegetables in fluoridated water, the water evaporates, and the concentration of the fluoride increases. Soon, a single day's food consumption will also mean an unacceptably high level of fluoride exposure.
One of the greatest sources of food- and beverage-borne fluoride is tea. One study found concentrations of 50-125 ppm in fifteen varieties of tea, a dramatic rise in just the last two decades. A Polish study found levels up to 340 ppm in sixteen varieties of teas. Why tea? Because some plants tend to accumulate fluoride in greater concentrations than others. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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| He also started to learn something else from his patients: the first and second generation Americans from Asia, the ones who ate more traditional, Asian staple diets of rice and vegetables, were trim, fit and not afflicted with the chronic diseases that plagued John's other patients. The third and fourth generation Asian Americans, however, had fully adopted America's eating habits and suffered from obesity, diabetes and the whole host of other chronic diseases. It was from these people that John began to notice how important diet was for health. |
Carol Simontacchi
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 Then reintroduce them one by one, carefully observing any changes so that you can pinpoint which vegetables, if any, are contributing to your condition.
Oxakrte-Rich Foods
You have just learned about several groups of foods that are known to create inflammatory conditions in the body. In many people, elimination of one or more of these groups can help bring the symptoms of inflammation under control. But when these dietary modifications do not have the desired result, another group of foods should be considered. |
Mike Adams
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| Shift to a plant-based diet, and eat more live foods (fresh, raw vegetables, fruits, nuts and seeds) every day.
IjF FOOP PRODUCTS WERE m*. HONESTW U\$ELED...
ART - DAN BERGER - CONCEPT • MIKE ADAMS
Boost your energy efficiency and flow with Tai Chi, Qi-Gong and acupuncture. Chinese medicine is invaluable in boosting energy flow.
If you have a desk job, get up every 30 minutes and move your body.
Engage in acts of expression: Artistic expression, dance, music, martial arts, sports, games or whatever makes you happy. Creativity is, indeed, related to health. |
| Cruciferous vegetables protect against lung cancer. The Lancet. Uncooked soy can lower cholesterol by 9 percent. University of Kentucky. Sweet potatoes boost immune system. American Institute for Cancer Research.
Vitamins, minerals and other nutrients
Folic acid reduces cancer risk in children by 60 percent. University of Toronto (U of T)
Vitamin A cures rare leukemia in 33 percent of patients. The University of Texas M. D. Anderson Cancer Center.
Iron deficiency linked to restless leg syndrome. Mayo Clinic.
Calcium may reduce women's risk of colorectal cancer by 46 percent. |
Carol Simontacchi
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| Let's start the journey by looking at the food groups that are primarily anti-inflammatory:
þ Fruits.
þ vegetables.
þ Seafood—especially omega-3-rich fish such as salmon, sardines, mackerel, and mullet.
þ Cold-pressed olive and macadamia nut oils.
þ Raw nuts, particularly almonds and walnuts.
þ Lamb, veal, and poultry (organic or wild raised when possible).
þ Water.
þ Green tea.
What makes the above foods fit into the antiinflammatory category? |
Ann M. Coulston and Carol J. Boushey
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 Data on the relationship between risk and specific nutrients examined in these studies are inconsistent. For example, four case-control studies found a protective effect of carotenoids [302, 308-310], whereas two case-control studies [301, 305] and two prospective studies [303, 307] did not find a protective effect of carotenoid intake. Dietary vitamin C intake was examined in five studies [291, 301, 303, 308, 310] and was found to be inversely related to risk in two of these studies [301, 310]. Vitamin E intake from food sources has not been found to relate to risk [291, 303]. |
Leslie Taylor, ND
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 I grew weird plants, herbs, and vegetables, raised a motley menagerie of teenage boys and exotic animals (which hardly ever acted like they were supposed to), had too much land that was "unproductive," and was obviously in dire need of a husband to make her do things right. Leastwise, that's what the local farmers and ranchers would tell you. That didn't keep them from dropping by to tell me about their aches and pains to see what kind of odd concoction of plants I might pick out of the gardens and give them, and which somehow mysteriously worked. |
Michael T. Murray
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 We also recommend intro-
MEATS AND
MILK AND DAIRY
NUTS, SEEDS,
ALTERNATIVES
OTHER
Lamb
Breast milk
None
Turkey
If absolutely necessary, casein hydrolysate or whey-based formulas
Chicken
Breast milk or
None except
Veal casein hydrolysate or vegetable oils
Beef whey-based formulas in formula
Pork
Yogurt (plain)
Seed oils:
Fish
Milk (whole)
Canola
Eggs
White cheese
Safflower
Cottage cheese
Sunflower
Shellfish
All others,
Peanuts including ice cream
Nuts
Chocolate
Seeds ducing vegetables before fruits. |
H. Winter Griffith, M.D.
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 Best sources are liver, yellow-orange fruits and vegetables, dark-green, leafy vegetables, milk, butter and margarine.
EL
POSSIBLE INTERACTION WITH OTHER DRUGS
GENERIC NAME
OR DRUG CLASS
COMBINED EFFECT
Anticoagulants*
Increased anticoagulant effect with large doses
(over 10,000 I.U.) of vitamin A.
Calcium
Decreased vitamin supplements* effect.
Cholestyramine
Decreased vitamin A absorption.
Colestipol
Decreased vitamin absorption.
Contraceptives,
Increased vitamin A oral* levels.
Etretinate
Increased risk of toxic effects.
Isotretinoin
Increased risk of toxic effect of each. |
John A. McDougall
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| Well, here's another formula: a diet based on starches, vegetables, and fruits (without garlic and onions, which also contain generous amounts of sulfur), minus heavy intake of animal proteins, equals improved breath odor quality almost overnight.
I shared with the Bortons the following comparisons of methionine (sulfur) content of food, based on calories consumed: þBeef contains four times more methionine than pinto beans. þEggs contain four times more than corn. þCheddar cheese has five times more than white potatoes. þChicken contains seven times more than rice. |
| Cruciferous vegetables (like broccoli and cabbage) and their juices may aid stomach healing.
Here's to a Happy Gallbladder ouise was the quintessential gallstone candidate—female, flatulent, (over) forty, and fat. So I wasn't surprised to see her in my office about a year and a half after our initial meeting complaining of nausea and severe stomach cramps. Louise had been doing very well following the McDougall Diet after a couple of start-stop attempts, but when her mother died, she began eating as a means of comfort. |
Neal D. Barnard and Bryanna Clark Grogan
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 Second, the vegetables, fruits, beans, and whole grains you are bringing into your diet give you a healthy dose of fiber, which is filling enough to turn off your appetite a bit sooner than would happen without them. On average, each 14 grams of fiber cuts about 10 percent off your calorie intake. A person who normally eats 2,000 calories per day and then starts to add an extra 14 grams of fiber daily will tend to feel full after eating 1,800 calories.12
Third, these foods cause a slight boost in your after-meal calorie burn. |
| Plant sources of protein—beans, grains, vegetables, and soy products, for example—do not appear to cause this problem.
People who have migraines often report improvement when they avoid certain foods, and milk and other dairy products are often at the top of the list. The same has been reported for some cases of rheumatoid arthritis. The problem, it appears, is not the fat or lactose, at least not for these conditions. The trigger seems to be the dairy proteins.
Dairy products are linked to other health problems ranging from acne to prostate and ovarian cancer. |
| On the other hand, healthy beans, grains, and vegetables are just what your kidneys ordered.
Please read the next chapters very carefully. They will show you how to begin.
No smoking. If you smoke, now is the time to stop. If you have tried 50 times, it is time for try number 51. You can and will succeed. Ask your doctor to help you.
Regular exercise. Even modest exercise, such as daily walking, makes a big difference. See your doctor, who will assess your heart, your joints, and your overall health to make sure you are ready for exercise. See Chapter 11 for ways to get started. |
Michael T. Murray
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| Absolutely, as several large population-based studies have shown that the higher the intake of fruit and vegetables, the better blood glucose levels are controlled and the lower the risk for type 2 diabetes.28 Other factors may explain this inverse correlation; for example, fruit and vegetable intake may be associated with reduced stress on blood sugar control due to the fiber or nutrient content. A higher level of antioxidant status is also thought to be a major factor. Even something as simple as regular salad consumption is associated with a reduced risk for type 2 diabetes. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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| Fruits, vegetables and whole grains are the healthiest foods you can consume, and they are primarily made of carbohydrates.
On the opposite side of the spectrum, there are highly processed, highly refined carbohydrates that have been stripped of their fiber, vitamins and minerals. Typical simple carbohydrates are found in foods like white bread, processed snack items including crackers and chips made with white flour, sweets including pastries and candy bars and sugar-laden soft drinks. These highly refined carbohydrates originate from grains or sugar plants, like sugar cane or the sugar beet. |
Antoinette Saville and Antony J. Haynes
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 The fries are also good served with broiled fresh fish or jumbo shrimp and garlic - or with roasted vegetables if you are a vegetarian.
Steaks
2 organic fillet, sirloin or rump steaks
1 tablespoon crushed black peppercorns
1 large organic garlic clove, crushed
1 tablespoon dairy-free vegetable margarine spread
Sea salt (optional)
1 tablespoon organic cold pressed extra virgin olive oil
Sweet potato chips
Cold pressed organic sunflower oil
2 small organic sweet potatoes, peeled and cut into slim fries
Roll the steaks in the black peppercorns. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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 Keep your weight under control, emphasize nonstarchy vegetables over pasta or bread, and avoid soft drinks, fruit juice, and processed meats.
• Get plenty of exercise, preferably including some time outdoors so you have 10 to 15 minutes of sunshine on your face and hands several days a week. If you don't get outside, take 800 to 1,200 IU of vitamin D3 daily.
• If you are diagnosed with diabetes, learn to monitor your blood sugar. Keep track of how exercise and food affect it. Consider cinnamon or vinegar to help smooth out blood sugar in reaction to a carbohydrate meal. |
Jonny Bowden, M.A., C.N.S.
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 But with that said, the basic template—limited starch, some fruit, unlimited vegetables, lean protein, and high-quality fats—is a great program and would benefit anyone. The phenomenal success and public acceptance of this program is well-deserved.
Books in the Series
The Fat Flush Plan: The Breakthrough Weight-Loss System That Melts Fat from Hips, Waist, and Thighs in Just Two Weeks and Reshapes Your Body While Detoxifying Your System
The Fat Flush Journal and Shopping Guide Journaling is a big part of this program. |
| The allowed-foods list for the first three days consists of meat, fish, eggs, most nuts and seeds, certain dairy products (including certain cheeses), and many vegetables.
Phase two, days four through seven, has a different goal: promoting the intake of high levels of monounsaturated fats and shifting the balance of your fat intake away from saturated fats. There is an appendix in The GO-Diet that lists the net carb content and the percentage of monounsaturated fat in about seventy-five different foods. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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| Beano
Despite all the products on the market that claim to provide relief from gas, there is
**** Beano
The enzyme in Beano (alpha-galactosidase) breaks down the sugars in beans, vegetables, and grains that contribute to flatulence. Some people swear by Beano and wouldn't eat gassy foods without it. Others find it is only marginally effective. Take Beano with farty food and don't skimp on the dose. The usual amount is about 3 to 4 Beano pills or 15 drops of liquid with a meal.
Downside: Does not work for everyone. |
Leslie Taylor, ND
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| More than 80 percent of the developed world's diet originated in the rainforest and from this indigenous knowledge of the wealth of edible fruits, vegetables, and nuts. Of the estimated 3,000 edible fruits found in the rainforest, only 200 are cultivated for use today, despite the fact that the Indians have used more than 1,500. Many secrets and untold treasures about the medicinal plants used by shamans, healers, and the indigenous people of the rainforest tribes await discovery. |
| Fresh maca root contains about 1 percent glucosinolates—plant chemicals found in many plants in the family Brassicaceae (broccoli, cabbage, cauliflower, and other cruciferous vegetables).5 While no novel glucosinolates have been reported in maca yet, several of the chemicals found in this group of known plant chemicals are documented to be cancer-preventive. |
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