Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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 One was the DASH diet, which is rich in vegetables, fruits, and grains. It has clearly been shown to help lower blood pressure. Another plan substituted protein for some of the carbohydrates in the DASH diet. And in the third plan, monoun-saturated fat, like that in olive oil, replaced calories from carbohydrates. According to the investigators' report in the Journal of the American Medical Association, the high-protein and monunsaturated fat diets lowered blood pressure and cholesterol even better than the higher-carb DASH diet. |
Leslie Taylor, ND
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 Where diet and nutrition are poor (a common problem in the Andes, home to so few green, leafy vegetables), maca is a vital part of the diet—providing the necessary nutrients to keep the body healthy and functioning efficiently. The marketing claim made that maca actually increases testosterone or sex hormones has been clinically disproved. In a 2003 double-blind placebo human trial, men taking a maca root extract (1.5-3 g daily) evidenced no changes in any reproductive hormonal level tested, including testosterone (which actually showed a slight decrease!). |
Eric R. Braverman
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 GABA is increased with vegetables, and serotonin is boosted by poultry and complex carbohydrates.
If you want to boost all of your biochemicals and achieve total health, you need to follow a program that incorporates all the nature-specific diet recommendations and adds essential nutrients as well. I advise my patients to follow what I call the Rainbow Diet. This diet will help you lose weight, lower your blood pressure, and improve your cholesterol profile. You will feel young, energetic, and—most important of all—healthy. |
| He ate virtually no vegetables, whole grains, or fish.
Tom's symptoms indicated a major disconnect between his mind and his body, which explained his physical symptoms, including his clumsiness. His withdrawal from everyone and everything was the sign of a descent into depression. By the time Tom came to see me, his serotonin levels were so low that his brain could no longer recharge itself and was burning out.
Fortunately for Tom, the party wasn't over. He found the source of his former, happier life: his serotonin nature. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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| If that's too much trouble, how about low-fat cottage cheese with some vegetables? Our quickest breakfast, a smoothie, still has a fair bit of protein in it: a frozen banana (peel it before you put it in the freezer!), a couple of scoops of powdered whey protein, a few teaspoons of powdered egg white, a cup or so of frozen fruit or berries, and about % cup of yogurt and just enough fruit juice to get the blender to work. |
Eric R. Braverman
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| Important components of this diet are organ meats (especially liver), whole grains, vegetables, nuts, legumes, cantaloupe, oranges, and reishi mushrooms.
The benefits of your GABA diet will be evident after a few weeks as your body begins to get an adequate supply of glutamine to keep its GABA flowing. Daily anxiety symptoms such as headache and irritable bowel will dissipate. If you've been having trouble sleeping, you'll be
Almonds, tree nuts (10.3 g.) Banana (220 mg.) Beef liver (6.5 g.) Broccoli (740 mg.) Brown rice (940 mg.) Halibut (7.9 g.) Lentils (2.8 g.)
Oats, whole grain (7.4 g. |
John A. McDougall
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 It prevents foods from sticking to the pan and still allows vegetables to brown and cook. For additional flavor, try sauteing in one of the following:
Soy sauce (tamari) Vegetable broth
Red or white wine (alcoholic or nonalcoholic)
Sherry (alcoholic or nonalcoholic)
Rice vinegar or balsamic vinegar
Tomato juice
Lemon or lime juice
Salsa
Worcestershire sauce
For even more taste, add herbs and/or spices (such as ginger, dry mustard, or garlic) to the above liquids. |
Antoinette Saville and Antony J. Haynes
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 You can also make this dish using organic turkey or simply with your favorite vegetables. c . / & ft- ? |
Mike Adams
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 I often blend whole vegetables, fruits, nuts, seeds and various oils into a delicious smoothie drink. I will be publishing my favorite recipes soon in Superfood Smoothies, a recipe book from Truth Publishing.
Acidosis / pH Regulation
The health of your body rests on a delicate balance called pH. A healthy body is neither too acidic nor too alkaline, and a healthy blood pH level is just slightly alkaline at a pH between 7.3 and 7.45. |
Antoinette Saville and Antony J. Haynes
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| Stir in the bouillon, thyme leaves, sage, parsley, seasoning and cloves, bring to the boil and simmer for about 20 minutes or until all the vegetables are tender. Stir in the cooked pasta, adjust the seasoning and serve sprinkled with the grated cheese, if using.
Smooth Carrot and Rice Soup
This soup is my version of healthy comfort food for cold days or days when you're feeling delicate and need something warm and gentle on the stomach.
SerVQS 4? |
| Add the bouillon, tarragon and rice, bring to the boil, reduce heat to medium and simmer the soup for about 30 minutes or until the rice and vegetables are cooked through. When the soup is cool, process in a blender until smooth. Reheat the soup, season according to taste and serve hot, sprinkled with the chopped parsley.
Vegetarian Dishes
Spicy Parsnip and Leek Puree
Parsnips have an affinity with spices and there is another recipe using this combination on page 197. Serve the puree with other vegetarian dishes or - if you eat meat - roast, grilled or cold meats, game or chicken. |
| Roast Vegetable Salad with Melted Goat's Cheese
Mediterranean vegetables taste sweeter when roasted with olive oil and a little seasoning. Throughout the seasons, you can experiment with different goat's cheeses and use different herbs. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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| That may take some doing, but it can be accomplished with 5 to 10 servings of vegetables and fruits a day, along with whole grains rather than refined bread, pasta, crackers, and the like. For some people, though, even that may not be enough to conquer constipation completely.
If constipation arises suddenly or if it starts to interfere with everyday activities, it makes sense to check in with your doctor. There are some conditions, such as an underactive thyroid gland or Parkinson's disease, that can lead to constipation. In those cases the underlying disease needs to be treated. |
Eric R. Braverman
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| Choice 2: Tuna (mixed with olive oil, balsamic vinegar, and coriander) on whole-wheat bread
Choice 3: Rainbow salad—lots of different-colored vegetables with 1 hard-boiled egg and 1 slice low-fat cheese, dressed with olive oil, balsamic vinegar, parsley, and thyme
Choice 4: Piece of baked chicken, spinach salad dressed with 2 tablespoons olive oil, basil, dill, and a splash of vinegar
Choice 5: 6 oz. |
Jonny Bowden, M.A., C.N.S.
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 He stressed vegetables, talked about fiber, went to great lengths to emphasize individual responses and the need for customizing, and thought that both exercise and nutritional supplements were absolutely vital for optimal health. The later version of his book—as well as the breezier Atkins for Life—is heavily referenced with a superb bibliography of scientific studies.
Atkins' only real mistake was in portraying ketosis as identical to fat loss, and making it seem as though calories didn't matter at all. He kind of boxed himself into a corner on this one. |
Antoinette Saville and Antony J. Haynes
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| In summer, I make toppings from whatever vegetables I have a glut of; in winter, anchovies and olives make delicious alternatives. |
Jonny Bowden, M.A., C.N.S.
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| Get your carbohydrates from vegetables, at least most of the time. C. Leigh Broadhurst, Ph.D., author of Diabetes: Prevention and Cure, once told me that if she could have her overweight and diabetic clients make only a single change, the one that would have the most impact on their lives would be to remove wheat from their diets. Think about it.
Bring Your Own (Food, That Is)
One problem for a lot of my clients is that they don't know how to stay on their eating plan once they're out and about, running around, or stuck at the office. |
Michael T. Murray and Michael R. Lyon
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 When you eat grains, try to eat only whole grains. Be sure to read labels to confirm that foods are actually whole grain. žUse all-bran cereals for breakfast or mixed with plain yogurt as a snack. Add all-bran cereals to other cereals and to other foods whenever possible. žBoiled whole grains are best. Brown rice, oatmeal, quinoa, couscous, whole barley, barley grits, and barley flakes are good examples. There are many creative ways to prepare boiled grains. žTry to use legumes as often as possible. Take the time to learn the many ways to use these remarkable foods. |
Carol Simontacchi
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 Dinner: Your favorite rotisserie or roasted chicken, baked sweet potatoes, large salad with several colorful vegetables topped with olive oil and a splash of balsamic vinegar.
Snack: Fresh fruit or raw nut mix.
Breakfast: Brown Rice with Fruit and Nuts (page 86).
Lunch: A Salad You Could Enjoy Every Day (page 89).
Dinner: Southeast Asian Seafood Stew (page 94) over quinoa or rice.
Snack: Half avocado with a splash of olive oil and balsamic vinegar. |
| Stirring the vegetables every 15 minutes, roast for about 1 hour, or until tender and nicely browned.
4. Serve hot.
LENTILS AND GREENS
This recipe -was graciously provided by organic farmers Chris and Eva Worden of Worden Farms in Punta Gorda, Florida.
Serves 2
2 tablespoons olive oil 1 clove garlic, minced 1 cup lentils 4 cups water 6 cups shredded kale or collards 1 carrot, sliced into rounds 1 tablespoon ground cumin Salt to taste Pepper to taste
1. Heat the oil in a medium-sized pot over medium heat. Add the garlic and saute 1 or 2 minutes until fragrant and beginning to soften.
2. |
| Note that a serving is about the size of your clenched fist, so a large salad easily provides three or more servings of vegetables.)
ž Include only modest portions of the following antiinflammatory grains—millet, quinoa, rice (especially brown rice), spelt, kamut, and amaranth.
ž Rotate the sources of protein—which, of course, should exclude beef and pork—so that you eat the same protein no more frequently than every four days. This strategy will help prevent the development of new food sensitivities. |
| Dinner: Your favorite rotisserie or roasted chicken, baked sweet potatoes, large salad with several colorful vegetables topped with olive oil and a splash of balsamic vinegar.
Snack: Fresh fruit or raw nut mix. Day Four
Breakfast: Brown Rice with Fruit and Nuts (page 86).
Lunch: A Salad You Could Enjoy Every Day (page 89).
Dinner: Southeast Asian Seafood Stew (page 94) over quinoa or rice.
Snack: Half avocado with a splash of olive oil and balsamic vinegar.
RECIPES
BROWN RICE WITH FRUIT AND NUTS
You can actually start preparing the rice for this breakfast dish the night before. |
Ron Garner
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 Note: Fresh fruit consumption data is probably more applicable to southern regions as raw fruit is now available to us year-round, although much of it is picked unripe to facilitate shipping.
Between 1940 and 1980, the consumption of: eggs decreased 25% food coloring increased 90%
Between i960 and 1980, the consumption of:
Soft drinks increased 300%. The average person now consumes 38 gallons (144 liters) of soft drinks annually, and one-fifth of our sugar intake is in soft drinks. |
Ann M. Coulston and Carol J. Boushey
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 Fruit consumption was found to be a protective factor in three of 16 studies [252, 253, 261]; vegetable intake (or vegetable protein) also was found to be protective in five of these studies [225, 251, 253, 262, 271], with odds ratios suggesting an average 40% reduction in risk when intakes in the fourth versus the first quartiles are compared. |
Phyllis A. Balch, CNC
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 Avoid the nightshade vegetables (peppers, eggplant, tomatoes, white potatoes). These foods contain a substance called solanine, to which some people, particularly those suffering from arthritis, are highly sensitive. Solanine interferes with enzymes in the muscles, and may cause pain and discomfort.
CD If you use ibuprofen or other nonsteroidal antiinflammatory drugs (NSAIDs), avoid sodium (salt), which causes water retention. Spread doses of these medications throughout the day, take them only after eating, and take an antacid an hour after taking the drug. |
Sue Palmer
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 If you provide plenty of bread, rice, vegetables or other staples to choose from the child won't go hungry. The next time you eat that dish, offer 'a little taste' again, and so on. The American nutritionist Ellyn Satter has a useful rule of thumb for establishing mealtime harmony: adults decide what, when and where children eat; children decide how much, and even whether.
For working parents, preparing and sharing a pleasant meal each evening is clearly not easy to arrange - but it's worth putting in some thought on the subject. |
| Some children prefer vegetables raw (for instance, with a dip).
• Always have water at the table for drinking (this is good for adults too - if you're drinking wine, intersperse with glasses of water). Make it more enticing by adding ice or serving in fancy glasses or with a special straw.
• Don't force or bribe your child to eat - for instance, don't offer dessert as a reward for finishing a main course. Ellyn Satter recommends that if you're having dessert you put out a single portion for each person before the meal, and children can eat their dessert first if they prefer. |
Ann M. Coulston and Carol J. Boushey
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| Prior to 1995, dietary fat was associated with risk in a majority of studies of associations between dietary intake and risk for endometrial cancer. However, in recent years, and especially in the cohort studies in which odds ratios have been adjusted for BMI, total energy intake, and other confounding factors, dietary fat intake is less often found to be an independent risk factor for endometrial cancer. A similar situation is true for energy intake, and it is unclear whether excess energy intake independently affects risk, or whether risk is conferred largely by obesity [272]. |
Russell L. Blaylock, M.D.
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 Fruits and vegetables are better sources of fiber than bran and grain products, but they should all be included in the diet. Other high-fiber foods include: apples, bananas, oranges, prunes, raisins, raspberries, strawberries, broccoli, brussels sprouts, cabbage, carrots, parsnips, spinach, sweet potato, legumes (beans), and whole grains.
Iron and Disease
I have already noted that iron plays a vital role in the development, growth, and spread of cancer. |
Phyllis A. Balch, CNC
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| Recommendations
Q Eat a balanced diet that includes raw vegetables, fruits, grains, seeds, nuts, and quality protein such as fish and soy foods. Consume less animal protein. Include in your diet broccoli, cabbage, cauliflower, spinach, kale, fish, fruits, whole grains, nuts, oats, seeds, and soybeans. Avoid processed foods.
Q Eat dark-skinned fruits such as red apples and nectarines, which are good sources of bioflavonoids. The skin contains the bioflavonoids, so leave it on. Red Delicious and Mcintosh apples have the most bioflavonoids in the skin, the Northern Spy has the most in its flesh. |
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