the Editors of PREVENTION Magazine Health Books
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 Doctors recommend adding more raw fruits, leafy vegetables, whole-grain breads and cereals to increase the amount of fiber in your diet. Fiber increases the bulk and softness of your stool and reduces pressure on blood vessels during bowel movements.
Try laxatives. When you have problems with regularity, doctors recommend bulk-forming laxatives containing psyllium seeds to soften stools and make them easier to expel from your body. Easy evacuation lessens your chance of developing painful symptoms.
K is for Kegel. |
Judith Wills
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 It may be important for health (see Cancer, page 96) and is found mainly in flax seed, whole grains, berry fruits, and some vegetables.
SELECTED GOOD SOURCES OF FIBER (NSP)
Food and average portion size Total NSP (g) Soluble (g)
Navy beans, 'A cup (50 g) dry weight
8.5
4-0
Lima beans, 'A cup (50 g) dry weight
8.0
3-2
Red kidney beans, '/« cup (50 g) dry weight
7.8
3-5
Soybeans, % cup (50 g) dry weight
7.8
3-4
Whole-grain barley, 'At cup (50 g) dry weight
7.4
2.0
All Bran, '/a cup (30 g) serving
7-3
1.2
Whole-wheat bread, 3 slices (100 g)
5.8
1. |
Jean Carper
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 You pick up the bacteria from eating fecally contaminated water or food, commonly fresh, uncooked leafy greens, unpeeled fruits and raw vegetables, uncooked or poorly stored meat and raw seafood.
To prevent traveler's diarrhea, drink only bottled beverages; drinks made with boiled water such as tea and coffee; cooked food and fruits that are peeled. Avoid unpasteurized dairy products, tap water, ice cubes and food from street vendors and raw salads. Yogurt is okay. |
Michael T. Murray, N.D.
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 To help solidify stools, pectin-rich fruits and vegetables such as pears, apples, grapefruit, carrots, potatoes, and beets may offer some benefit. Also, fresh blueberries have a long historical use in diarrhea. Vegetable broths and diluted fruit and vegetable juices should be consumed to maintain electrolyte levels.
Herbal recommendations for diarrhea
Goldenseal and other berberine-containing plants can be used according to the dosages given on p. 170.
Another useful herbal treatment is carob pod powder. |
The Garlic CureJames F. Scheer, Lynn Allison and Charlie Fox
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| NOTE: You can add sliced, cooled potatoes, cooked and drained sausage or other varieties of green vegetables to the stew.
AMAZING BROCCOLI
I'm sure even former President George Bush, known for his dislike of broccoli, would adore this vitamin-rich vegetable prepared with a healthy dose of garlic! Serve cold with a garlic-laced mayonnaise or dip.
1 lb. fresh broccoli, cut into 1/2 cup water flowerets and stems 1/4 cup wine vinegar
5 cloves garlic, crushed 2 Tbsp. olive oil
1 tsp. salt
Place all ingredients in a large sauce pot. |
Frances Darragh and Louise Darragh Law
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 If especially hungry, then give fresh fruit, slowly adding vegetables and avoiding dairy foods, processed foods, breads, and meats.
HERBS
For Fever: Boneset, Yarrow, or Lemon Balm
For disturbed digestion: Cinnamon or Thyme
To relieve congestion: Echinacea, Garlic, Golden Seal,
Cayenne, Ginger To soothe and calm: Elder
WHAT TO DO—EXTERNAL APPLICATIONS
Peppermint or Teatree oil (3 drops diluted with 2 tsp. Olive oil) can be used as a rub on the sore parts.
HOMEOPATHIC
After suspected contact, see Resistance and Immunity, page 19. |
Hemp TodayEd Rosenthal
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| Vitamins are mostly provided by fresh vegetables. You would have to eat over a pound of hemp seeds to meet your RDA in many vitamins. The heat from the sterilization process may affect the vitamin content. This will be the subject of further research. The fresh green leaves of the hemp plant could not be tested for nutrition. They are used in the Indian beverage called Bhang, a frothy concoction of hemp leaves, spices, milk and honey or sugar.
Protein
Hemp seeds contain up to 24% protein. A handful of seed provides the minimum daily requirement for adults. |
Sharol Tilgner, N.D.
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 Consume foods high in carotenes and flavonoids such as yellow/orange vegetables and leafy greens.
• Decrease consumption of red meats and dairy products.
• Consider B-12 and B-6.
• Consider Beta carotene and vitamins C and E.
• Quercetin
• Ground flax seeds or flax oil
Profiles of herbs used in this formula:
Khella, Ammi visnaga, is a powerful antispasmodic for the bronchioles, partially because it is a calcium antagonist.6-7 It is slow to take effect so it is more specific for long term treatment of asthma rather than acute treatment. Its effect lasts up to 6 hours. |
| Eat fresh green vegetables and carrot juice.
• Lymphatic massage to the head and neck.
Profiles of herbs used in this formula:
St. John's wort, Hypericum perforatum, is anti-inflammatory, astringent and antibacterial.79 It strengthens the capillaries and relieves pain due to nerve irritation that is characterized by sharp lancing pain, numbness, tingling or burning sensations.
Calendula, Calendula officinalis, promotes the growth of epithelial tissue and healing of irritated, diseased tissue. |
The Garlic CureJames F. Scheer, Lynn Allison and Charlie Fox
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| Continue cooking over medium-low heat while mashing the vegetables with a fork until they are tender.
In a small skillet, heat the remaining oil with the anchovies. Add the flour and mix well. Stir in the milk. Stir the anchovy mixture into the eggplant mixture and transfer the whole mixture into a buttered casserole dish. Bake until golden. Serve hot.
CURRY DIP
Makes 1-1/2 cups
Here's another exotic dip that has great flavor, thanks to the subtle addition of garlic.
1 cup low-fat cottage cheese 1 tsp. curry powder (or more, if you
1 sm. |
| Place the rest of the vegetables neatly in the center, in separate piles. Sprinkle with garlic and lemon juice. Cover with plastic wrap and microwave on high for 5 minutes. Let stand 5 minutes before serving.
ANTIPASTO SALAD
BAKED STUFFED TOMATO
4 servings
You can double, triple or otherwise multiply this recipe.
4 med. tomatoes 2 Tbsp. soft bread crumbs
1 cup chopped broccoli, 1 tsp. oregano steamed or microwaved 2 Tbsp. grated Parmesan until crisp cheese
1 tsp. minced garlic Salt and freshly-ground pepper, to taste
Pan Size: Baking dish Oven Temp.: 400° Time: 5 minutes
Preheat oven. |
| Smokers Still in Danger
In the Iowa study, smoking and ex-smoking women who ate the most vegetables and fruits, garlic included, were less prone to develop lung cancer. However, a heavy intake of produce didn't protect those who continued smoking.21
Research in China and the Netherlands also shows a cancer-preventive effect of garlic for non-smokers or former smokers, but not for those who continue smoking.22
Like smoking, a diet high in animal fat contributes to various types of cancer - particularly prostate cancer, indicate Drs. |
| It's great for chicken wings, raw vegetables - anything that needs a dip with a real bite!
2/3 cup plain low-fat yogurt 1 Tbsp. minced garlic
1/3 cup sour cream 1 tsp. lemon juice
1 tsp. paprika 1/4 tsp. white pepper
In a bowl, combine all the ingredients, stirring them well. Chill the dip, covered, for 1 hour or longer before serving.
VARIATION: Omit paprika and replace with 1/4 cup chopped fresh dill.
I he uarlic Cure
147
QUEBEC TOURTIERE
2-crust pie pastry
1-1/4 lbs. ground beef and pork
3/4 cups water
1 onion, chopped
1/2 cup chopped celery
2 Tbsp. chopped garlic
1 tsp. |
| Thread them onto metal skewers, saving the marinade, alternating with the vegetables. (I like to cover each beef cube with an onion piece, then a tomato, green pepper and mushroom cap.) Broil 5 inches from the heat source for 5 minutes on each side or grill on an outdoor barbecue for the same length of time. Baste with leftover marinade. Serve with rice.
PORK CHOPS
VARIATION: Sliced mushrooms can be added 10 minutes before serving.
This was one of the first dishes I ever made! It still is one of the tastiest, cheapest and simplest main-dish meals you can prepare.
2 Tbsp. |
Judith Wills
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| A diet high in fresh fruits, vegetables, and other plant foods will be naturally high in the antioxidant vitamins. Research to date seems to show that it is better to get your antioxidants as part of your natural diet rather than as supplements, particularly in the case of beta-carotene. The antioxidant minerals and phytochemicals are discussed in more detail in the pages ahead.
¦ Vitamin K
The last of the fat-soluble vitamins, vitamin K is essential for the normal clotting of blood. |
Kathi Keville
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 For instance, kidney stones develop in vegetarians and other people who eat plenty of fresh vegetables only about half as often as in those whose diet does not include these important foods. Obesity and repeated kidney infections are also risk factors. Even after an infection has passed, a small amount of debris remains in the kidneys—medical researchers suspect that the stones form around this debris. You are also at greater risk of developing this problem if there is a history of kidney stones in your family. |
the Editors of PREVENTION
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 Try to eat pure, simple, whole foods like fruits, nuts, seeds, and especially vegetables."
For the record, cholesterol is a victim of character assassination. We've all heard plenty about good cholesterol (HDL) and its evil twin (LDL). The truth is, though, that there's nothing inherently bad about either kind of cholesterol. In fact, your body makes its own cholesterol in just the right amounts to protect cell walls and build your sex hormones, among other things. Nothing bad about that, is there?
"The problems come when you have too much cholesterol circulating," Dr. Milowe says. |
Sharol Tilgner, N.D.
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| Adjunct therapies:
• Consider eating green leafy vegetables and roots high in iron like beets, dandelions etc.
• Consider other foods high in iron such as tofu, black strap molasses, amaranth and lentils.
Profiles of herbs in this formula:
Lemon grass and yellow dock, Cymbopogon citratus and Rumex crispus/obtusifolius respectively, provide iron and assist in the assimilation of iron.
Alfalfa, dandelion and nettle, Medicago sativa, Taraxacum officinalis and Urtica spp. are high in iron, other minerals and vitamins necessary for normal function of the human body. |
| Consume complex carbohydrates in small amounts, eat mostly vegetables and protein.
• Increase dietary omega 3 fatty acids.
• Support the liver and the adrenals because they indirecdy effect blood sugar levels.
• Consider:
GTF chromium, zinc, vitamin E, B-6, niacin, biotin, magnesium and vitamin C supplementation.
Profiles of herbs used in this formula:
Gymnema, Gymnema sylve&xt, is one of the few hypoglycemic herbs with promise for insulin-dependant diabetics. This herb is being studied for its possible ability to regenerate pancreatic cells when used long term. |
| Increase dietary consumption of:
Whole grains, fruits, vegetables and nuts. 3-4 times throughout the day at regular intervals.
• Adrenal Compound
• Avoid food allergens
• Liver formulas
Profiles of herbs used in this formula:
Siberian ginseng, Eleutherococcus senticosus, is an adaptogen. It helps the body to adapt to stressful situations of many types, whether from internal or external causes. It increases endurance and concentration, enhances oxygen metabolism in tissues and organs, strengthens the kidneys and digestion and enhances overall resistance to disease. |
the Editors of PREVENTION
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| Irritable bowel syndrome, Crohn's disease, or eating a diet high in oxalic acid (found in spinach and other leafy vegetables, chocolate, tea, nuts, strawberries, rhubarb, and wheat bran) can cause kidney stones.
Incidence: For unknown reasons, the incidence of kidney stones has been rising steadily in the United States for the past 20 years. Roughly 10 percent of Americans will develop a kidney stone in their lifetimes. They are most common in white men between 20 and 40 years old, but over the past 10 years, they've become increasingly common in women. |
| Stir it into a glass of juice in the morning or drizzle it on salad or vegetables. This remedy is especially good to use during the cold months of winter. You should see results within a couple of months.
Rose
To hydrate and soften, massage a glycerin-and-rosewater lotion into your skin twice a day. An old-time remedy, gtycerin and rose-water is the perfect moisturizer, particularly for people with dry skin, says Dr. Shapiro. |
Judith Wills
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| Best sources of vitamin E are vegetable oils, nuts, avocados and other vegetables, and cereals.
See the chart above and the Food Charts at the end of the book.
ANTIOXIDANTS
The vitamins C, E, and beta-carotene, along with the mineral selenium, and many of the phytochemicals discussed later, are antioxidants, which protect our bodies against the damaging effects of an excess of substances called "free radicals."
Everyone produces free radicals in the process of creating energy and this is quite normal. |
the Editors of PREVENTION
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| Intensely colored fruits and vegetables confer protection to your heart. Blueberries, raspberries, tomatoes, sweet potatoes, and certain winter squashes all have these rich pigments that make them exceptionally good heart foods."
Dr. Rountree also points out that it's a short step from heart-healthy foods to heart-healthy herbs. "The idea that what you eat will have a beneficial effect segues neatly into using herbs," he says. "They're right on the cusp between the nutritional and the medicinal. |
Judith Wills
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| The US National Cancer Institute has recommended a daily amount of 6,000ug beta-carotene, an amount that is not that difficult to obtain from five or more good portions of fruits and vegetables a day. The beta-carotene list here is not comprehensive; for more good sources, see the Food Charts at the end of the book. Beta-carotene is not thought to be toxic, although fairly high intakes of over 30 mg per day may make the skin orange-tinged, and high doses of beta-carotene supplements (not carotene-rich foods) may increase the risk of cancer in smokers. |
the Editors of PREVENTION
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| Laule adds, includes lots of green, leafy vegetables, such as spinach, turnip greens, chard, kale, ro-maine lettuce, cilantro, and parsley. These provide antioxidant substances called lutein and zeaxanthin, which have been shown to be particularly effective at warding off macular degeneration. Wearing good sunglasses that filter out ultraviolet sunlight also protects your eyes.
If you're in the early stages of macular degeneration or you want to keep it from developing, give these herbal remedies a try. |
Francois Couplan, Ph.D.
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 Others were brought over by the settlers to be cultivated as vegetables or medicini 1 or forage plants but later fell into oblivion. Many more species of plants v ere grown in gardens and fields in the past than are cultivated today; examples >vill be found throughout this book. Most introduced plants were strong and adar ted to living in disturbed ground; they escaped from cultivation and soon bee; me naturalized, competing with, and often eliminating, native species.
It is easy to see now that the uses of our wild plants also come from two distinct sources. |
| They can be made into very good soups and cooked vegetables.
Descurainia (B 2-3) Tansy Mustard = Sophia species)
\,fter F. Descourain (1658-1740), French botanist. Throughout. v4any native species, especially in W. & G. N.Am., plus D. sophia (= usymbrium s.) - naturalized from Eurasia.
)ur native D. pinnata (including D. halictorum, = Sisymbrium canescens) and tic. lardsonii (= incisa) - W. & C. N.Am. - were used as food by Indians.
The leaves were eaten cooked and the seeds made into pinole. t has been reported that in Mexico, a poultice of the seeds of some species is a iplied to wounds. |
Judith Wills
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| Starchy foods are plant-based foods, such as breakfast cereals, bread, potatoes, legumes, pasta, and rice. vegetables also contain starch in varying amounts; most fruits contain none, the main exception being bananas. The carbohydrates in these foods are called polysaccharides and are known as complex carbohydrates. |
| Good sources are grains, especially wheat, corn, and rice, vegetables, and legumes. Insoluble fiber is important for avoiding constipation and hemorrhoids. Taken with sufficient fluids, a high-fiber diet increases stool bulk, speeds the passage of stools through the bowel, and may help to prevent bowel cancer, diverticulitis, and irritable bowel syndrome. It is also important in helping stave off hunger, as (with extra fluids) it helps us to feel full. |
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