Arthur C. Upton, M.D.
See book keywords and concepts | | Most frozen vegetables sold in this country are grown domestically under domestic regulations and picked and frozen within a day, ensuring nutritional quality as well as pesticide use. Fresh off-season produce, by contrast, may have been raised under less strict safety standards and transported for days before purchase. Until legislation or other measures break the circle of poison, the consumer's best approach may be to support local seasonal agriculture and buy frozen foods out of season. | | When judging their own health, for example, most individuals believe that their own fate will be better than that of their neighbors—a fallacy in reasoning that underlies the difficulty of convincing people to change even the most dangerous habits, such as engaging in unprotected sexual intercourse, driving while intoxicated, smoking cigarettes, not wearing seat belts, or eating meals that are low in fruits and vegetables and high in fats. | | Chemicals called psoralens, which naturally occur in limes and other vegetables, can react with ultraviolet light to produce a skin irritation characterized by a blistering burn (this commonly occurs when people squeeze lime juice into their beverages while they are out in sunlight).
Occupational exposure to certain chemicals and products can induce photosensitivity disorders. For example, people who handle creosote and tar and then encounter direct sunlight may suffer burning and stinging of the skin, followed by inflammation. | | As they are not stored in the body, it is mandatory that these vitamins be replenished frequently; they are readily found in meat (particularly organ meats), beans, and fresh vegetables.
Although vitamin B12 is stored for many years in the body, a lack of it can cause pernicious anemia, a condition that affects the healthy development of the nervous system, particularly nerve cells. If B,2 is lacking, the myelin sheath, or outer coating of a nerve cell, cannot develop properly. The lack of vitamin B12 has also been implicated as a contributing factor in some forms of Alzheimer's disease. |
Dr. John Heinerman
See book keywords and concepts |  Lightly steamed vegetables such as carrots, pea pods, broccoli, string beans, or cauliflower, baked tubers such as yams or potatoes (with the skin intact), canned pumpkin or squash, or certain salad greens provide the necessary roughage. Sources of good protein would be cooked or boiled eggs, cooked or canned salmon (no tuna fish here), and tofu.
Green bean and pea pods and Jerusalem artichoke hearts are particularly good for animal diabetes as they contain substances that are closely related to or mimic insulin. |
Gayle Reichler, M.S., R.D., C.D.N.
See book keywords and concepts |  Types of Food You Eat
Carbohydrates are metabolized into sugar in the bloodstream, and therefore you must monitor carbohydrate intake closely, including the carbohydrates in grains, starchy vegetables, sugary foods, and fruits. In particular refined (processed) carbohydrate foods should be avoided, including sugar, fruit juice, white bread, instant rice, pasta, and most refined cereals. |
Michael T. Murray, N.D.
See book keywords and concepts |  Allium vegetables and reduced risk of stomach cancer. / Natl Cancer Inst 81, 162-164,1989.
25. Choy YM, et al: Effect of garlic, Chinese medicinal drugs and amino acids on growth of Erlich ascites tumor cells in mice. Am J Chin Med 11, 69-73,1982.
26. Weisberger AS and Pensky J: Tumor inhibition by a sulfhydryl-blocking agent related to an active principle of garlic (Allium sativum). Cancer Res 18,1301-1308,1958.
27. Lin X, Liu J, and Milner J. Dietary garlic powder suhe in vivo formation of DNA adducts induced by N-nitroso compounds in liver and mammary tissues. FASEB J 6, A1392,1992.
28. |
Carlton Fredericks, Ph.D.
See book keywords and concepts | | This is calculated in terms of carbohydrate value—not in terms of the nutrients contributed by bread, which are not provided or are less well provided by the vegetables. Such a substitution would not be possible if your intake of vitamins and minerals were not protected by the use of supplements. Bran tablets are included in the supplements to the low carbohydrate reducing diet for the same reasons which make them helpful in any reducing diet. See page 125.
Which, logically, leads us to that subject. But first, we must return to the main subject of this book, the prevention of breast cancer. |
the Editors of FC&A Medical Publishing
See book keywords and concepts |  You'll find fiber in fruits, vegetables, and whole-grain breads and cereals.
Antioxidants. An unarmed intruder poses less of a threat than one with a weapon. By stopping free radicals from oxidizing LDL cholesterol, antioxidants remove much of the danger. Once oxidized, LDL cholesterol makes a beeline for your artery walls much faster. In fact, some scientists believe LDL cholesterol only harms you once it has been oxidized.
Mine these minerals for better circulation
High blood pressure and ather* osclerosis go hand in hand. | | Only a diet with lots of fruits, vegetables, and grains supplies the other nutrients that keep you healthy.
Make digestion easier. Your body can digest and use animal protein more easily than plant protein. But be sure to avoid excess fat by choosing lean meats and low-fat dairy products. Legumes are next easiest to digest, followed by grains and other plant sources.
Cooking protein foods with moist rather than dry heat, perhaps boiled in a stew rather than fried, or soaking meat in a marinade using wine, lemon juice, or vinegar makes it easier to digest.
Set healthy limits. |
Dr. John Yiamouyiannis
See book keywords and concepts |  Similarly, fruits, vegetables, and grains grown with low-grade fluoride-contaminated phosphate fertilizers will pick up a higher fluoride content. Modern food distribution, because it brings foods in from a wide range of different geographical areas, prevents this from being as serious as it is for people who get most of their food either from these polluted areas or from areas using low-grade phosphate fertilizers. It has been found that the use of cheap, fluorine-containing fertilizers can result in a 6- to 12-fold increase in dietary fluoride. | | In order to receive a proper amount and balance of minerals, one must rely on a diet of fresh fruits, vegetables, nuts, seeds, and other natural products. These foods are the result of plants which have preselected those minerals which are necessary for the maintenance of life to the point where the plant has been able to produce the vegetation and(or) fruit which we eat.
When purchasing foods, care must be taken to avoid beverages such as soft drinks, beers and wines, juice drinks and fruit juices from concentrate, etc. that have been bottled in fluoridated areas. |
Michael Castleman
See book keywords and concepts |  Steer clear of processed foods and fast food, instead building your diet around whole grains and fresh fruits and vegetables. And if you know you'll be eating in an Asian restaurant, call ahead and ask if they use MSG. used in mainstream medicine, but they are considered standard by naturopathic physicians, who are more nutrition-oriented.
Next, all 106 study participants began an elimination diet. They gave up dairy products, beef, pork, veal, alcohol, caffeine, and foods containing gluten,
(continued on page 34)
Food Intolerance Survey
The following questionnaire, developed by Jeffrey S. | | The Myths of Going Meatless
Clearly, building your diet around fruits, vegetables, and other plant-derived foods has a lot to offer, health-wise. Yet as recently as the mid-1970s, most nutritionists called vegetarianism a one-way ticket to malnutrition.
How things have changed. Today we know that eating healthfully is easier as a vegetarian than as a meat eater, largely because most vegetarians consume less fat than the typical omnivore. Even the American Dietetic Association now endorses vegetarianism as nutritionally sound. Nonetheless, the old arguments still crop up. | | All you need is a juicer, an appliance similar to a blender but specifically designed to extract the liquid from fruits and vegetables. The liquid contains most of the food's vitamins, minerals, and other nutrients. What's left over is fiber. Of course, the body needs fiber for good digestion, and many Americans don't get enough. But vegetarians seldom have to worry about fiber deficiency. A good vegetarian diet provides plenty of fiber.
Juices pack incredible nutritional punch. One pint of mixed vegetable juice contains the vitamin and mineral equivalent of two meal-size salads. | | In that case, many fruits and vegetables can make a contribution to your calcium intake. Among those highest in calcium are col-lard greens (290 milligrams per cup, cooked), bok choy (250 milligrams per cup, cooked), tofu (244 milligrams per cup), dried figs (161 milligrams in six figs), and kale (148 milligrams per cup, cooked).
Vegetarians risk neurological damage from \itamin B12 deficiency. Because vitamin B12 is found primarily in meats and other animal-derived foods, vegetarians often have low levels of the nutrient. | | A few handfuls of potato chips has the same number of
15
45 calories as two medium-size baked potatoes topped with nonfat yogurt and steamed vegetables."
"If you reduce your fat consumption from the typical 35 to 40 percent of calories to the 10 percent recommended in my program, you can eat one-third more food without increasing your total calorie intake," adds Dean Ornish, M.D., president of the Preventive Medicine Research Institute in Sausalito, California, whose ultra low fat diet has been shown to reverse heart disease. "You'll feel full and satisfied but still lose weight. | | Wash all fruits and vegetables in a solution of dishwashing liquid and water. Use a vegetable brush.
þ Peel apples, cucumbers, eggplants, and any other produce that has a wax coating. Pesticides can be sealed in with the wax.
þ Discard the outer leaves of cabbage and lettuce.
þ Chop spinach, broccoli, cauliflower, and celery before washing.
þ Buy produce in season.
þ Petition your supermarket to stock locally grown produce, which is less likely to be waxed and treated with post-harvest pesticides during transport and storage. plementation. |
Gayle Reichler, M.S., R.D., C.D.N.
See book keywords and concepts | | To expand your choices of foods, experiment with eating new foods, such as different beans, fruits, fish, vegetables, and the many new soy products on the market.
Family and friends are there for you! Ask them for support as you make these positive changes in your life. |
Carlton Fredericks, Ph.D.
See book keywords and concepts | | Lemon juice may be substituted for salad dressing when you wish to use two teaspoons of butter on vegetables. Don't make this a ritual—the vegetable oils convey nutrients you need, which butter doesn't supply.
APPETITE BRAKES
Avoid soups: they are optional anyway, and tend to stimulate appetite. Use a few protein tablets, available at health food stores, if appetite presses you between meals. Choose a brand low in carbohydrate, high in protein. Experiment until you find one which is palatable—important because most of these tablets are chewable. |
Jean Carper
See book keywords and concepts |  A Norwegian study found that men who ate the most vegetables had a 45 percent lower risk of stroke. It also found that women who ate lots of fruit were one-third less likely to have a stroke.
STROKE SURVIVAL MEDICINE: AN EXTRA CARROT A DAY
Imagine! Eating carrots five times a week or more could slash your risk of stroke by an astounding two-thirds, or 68 percent, compared with eating carrots but once a month or less! That's the dramatic finding of a recent large-scale Harvard study that tracked nearly 90,000 women nurses for eight years. |
J. E. Williams, O.M.D.
See book keywords and concepts |  These include large amounts of soy, cabbage-family vegetables (cabbage, broccoli, cauliflower, and mustard greens), rutabaga, turnips, walnuts, almonds, peanuts, pine nuts, millet, sorghum, and cassava (tapioca). | | One reason is that they consume large amounts of refined carbohydrates or hydrogenated fats and not enough fresh fruits and vegetables. This way of eating provides an excess of calories that the body cannot use, and it stores the excess as adipose tissue, or body fat. At the same time, these foods are notoriously low in nutrients, especially the trace elements vital for a healthy immune system.
Nutritional influences on illness and immune strength are more far-reaching than once thought by Western physicians. | | To complicate matters, even when we find the right diet, our vegetables are full of pesticides, our meats are loaded with hormones and antibiotics, our fish may have high levels of toxic mercury, our store-bought fruits are often unripe. No wonder Americans continue to suffer from chronic disease and obesity, are prone to heart disease, and have dysfunctional immune systems.
There is a way around these concerns. Start with the basics: overeating is not good for your health and predisposes you to all types of disease, including heart attacks. | | Alkaline foods include most vegetables and natural sweeteners like honey
Another element of my recommended diet is food rotation: the same food should not be eaten more than two times per week, with at least three days between. Otherwise food intolerance or allergies may develop.
Food should be alive and full of energy. In the 1970s I learned much about natural diet from my mentors, notably the naturopath Dr. Bernard Jensen, who taught that food is our best medicine. | | If one is eating large amounts of animal protein—as one does in bodybuilding—the flushing out of accumulated acids with plenty of water is essential, along with abundant intake of alkaline vegetables to balance acid buildup from eating meat.
Twenty specific amino acids make up all the proteins in the human body: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine. |
Gayle Reichler, M.S., R.D., C.D.N.
See book keywords and concepts | | You can also get your omega-3 fatty acids from plant sources including flaxseed, green leafy vegetables, nuts, canola oil, and especially soy products (soybeans, tofu, tempeh).
Omega-6 fatty acids, which in the American diet are derived primarily from vegetable oils, are also essential to good health. Currently, they make up the greater percentage of essential fats in the American diet. Over the course of time, and with the development of technology for manufacturing oils, the American diet has become disproportionately high in omega-6 fatty acids, creating an imbalance. |
Jean Carper
See book keywords and concepts | | Why are fruits and vegetables so powerful? Frank M. Sacks, M.D., an assistant professor of medicine at Harvard Medical School, says there are two obvious possibilities: something in plant foods depresses blood pressure or something in meat forces it up.
At first Dr. Sacks thought meat raised blood pressure, but he scrapped the theory after he tested vegetarians by having them add meat to their diet. In one group of vegetarians who ate eight ounces of lean beef a day for a month, systolic blood pressure rose very slightly, diastolic blood pressure not at all. |
Gayle Reichler, M.S., R.D., C.D.N.
See book keywords and concepts | | Antioxidants found in fruits and vegetables, including vitamins C and E, caro-tenoids, and the mineral selenium are important for maintaining good health. Not only do they act as oxidants, but these vitamins and minerals also help inhibit the development of certain diseases by fighting off the damaging "free radicals" in the body.
Free radicals are highly reactive molecules produced by environmental influences, including stress, radiation, air pollution, smoking, and excessive oxygen in the body (caused by overexercising or by certain vitamins and minerals, such as iron). |
Jean Carper
See book keywords and concepts | | To relieve SAD you can eat sweets, but it's more healthful to eat complex carbohydrates like dried beans, pasta, vegetables, cereal, bread and crackers. They work, too—just a little more slowly. Also, Dr. Rosenthal warns against using excessive alcohol or caffeine (more than a couple of cups of coffee a day) to fight the winter blues. Too much of both substances can increase anxiety, adding to mood problems.
Thumbs Up: THE MIGHTY CAFFEINE LIFT
As if anyone who uses it needs to be told, caffeine, the most widely used psychoactive drug in the world, has mood-lifting powers. |
page 39 of 66 | Next ->
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