Lesley Tierra
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 Cooked and still slightly crunchy, vegetables are less cold and digest and assimilate well. A little bit of raw food is beneficial, and meat eaters can healthily include salads, fruits and juices to help counteract their warmer diet.
Fruit
Fruit and juice have a neutral-warm, neutral-cool or cold energy. Their predominant emptiness (there are a few exceptions) creates elimination and dampness in the body. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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 In the twenty-first century, you will be able to shop at an ordinary supermarket and buy meat and eggs from animals raised on omega-3 enriched diets; the produce section will feature purslane and other vegetables that have been hybridized to be
Hunter-Gatherer
Agricultural
Industrial
Figure 3-3. Changes in Fat Consumption Throughout Human Evolution
This illustration shows how far we have strayed from the natural human diet, the diet upon which our species evolved. We are earing more fat overall, more saturated fat, more omega-6 fatty acids, and more trans-fatty acids. |
| Kale, a member of the cabbage family, is one of the most nutritious of all vegetables. There are two basic varieties, "Russian" kale, which has a purple-green color and smooth, relatively tender leaves, and "regular" kale, which is gray-green and has tightly curled leaves. Both are excellent sources of antioxidants, phytochemicals, vitamins, calcium, magnesium, and iron. For a quick and easy vegetable dish, chop kale into bite-sized pieces and steam until tender. (Discard thick stems or cut them up and saute them for a few minutes before adding the more tender leaves. |
| Surprisingly, the men from Crete also had half the overall death rate as men from Italy, even though both groups of men were eating Mediterranean-style diets that were rich in olive oil, legumes, fruits, and vegetables. There was something unique about the Crete diet, but at that time, medical science was unable to pinpoint what it was. (The educated guess was that it had something to do with its lower saturated fat and higher olive oil content.)
The Missing Clue
Two decades later, I was able to provide one of the missing clues: The traditional Crete diet has an ideal ratio of EFAs. |
Carol Simontacchi
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 I do not customarily purchase frozen vegetables and fruits; I enjoy preparing fresh,
The diet should also supply adequate amounts of high-quality protein. (If you have chosen a vegetarian lifestyle, please consult with a nutritionist or nutritionally trained physician for counsel on balancing your essential amino acids and making up for other possible deficiencies.)
The average woman requires from forty-five to eighty-five grams of protein per day. She may require slightly more if she is physically very active or if she has been under a considerable amount of stress. |
| During the summer months, vegetables were added to the menu. Residents of the archipelagos of the South Pacific and the islands north of Australia lived on shellfish and scale fish, accompanied by plant roots and fruits.
Central and Eastern African tribespeople enjoyed sweet potatoes, beans, and some cereal, with freshwater fish. Some tribes ate goat meat and domesticated beef, while others depended more on wild animals. They also collected insects (locusts and ants) to eat. |
| McCarrison carried out rat studies, comparing the typical rat diet with the typical British diet of white bread and margarine, sweetened tea, boiled vegetables, and tinned meat. In her book The Food Factor, author Barbara Griggs wrote, "Stunted and nervous, with lacklustre coats, they snapped at the attendant and took to cannibalism after three days; after they'd killed and eaten three of their number, they were segregated, ro die of pneumonia and a variety of gastro-intestinal disorders."8
Dr. |
| Consumption of processed fruits has increased 913 percent, processed vegetables are up 306 percent, and processed fats and oils are up 139 percent. Just between i960 and 1981, soft drink consumption increased 182 percent, food color consumption increased 1,006 percent, and corn syrup is up 291 percent.6
There has been a long chain of concerned doctors and nutritionists who tried to awaken America's conscience about the way they were eating, starting around the turn of the century. Dr. Max Bircher-Benner, Dr. Robert McCarrison, Dr. "William Howard Hay, Dr. Henry Bieler, Dr. |
| Among the twenty-two children who completed the diaries over two days, thirty fruits were eaten (most of the fruit was eaten by just a few kids who had several servings) and nineteen vegetables were eaten (including the lettuce on their greasy hamburgers). Most kids drank several servings of sweetened beverages, including soft drinks, chocolate milk, fruit juice, and artificial fruit beverages. A couple kids drank water. Nearly every kid ate several servings of candy, cookies, and ice cream. |
Artemis P. Simopoulos, M.D., and Jo Robinson
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| PROVENCAL CASSEROLE
A recent study indicated that eating a variety of different kinds of vegetables is just as important to your health as eating a generous quantity of them. This recipe gives you both variety and quantity. Serve with a crusty loaf of fresh bread (and olive/butter).
Makes: 5 cups
Time: 15 minutes of actual preparation, 30 or so minutes to cook
1 medium onion, thinly sliced
1 clove garlic, finely minced or pressed through garlic press
2 T. |
Samuel S. Epstein, M.D.
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 These include Trysben (or Benzac), manufactured by Du Pont as an herbicide designed for use on highways and rights-of-way but also generally available to home owners, and Treflan, the commercial formulation of Trifluralin, manufactured by Eli Lilly, one of the nation's most commonly used herbicides with an annual market of $230 million, mainly used on cotton, vegetables and soybeans. Trysben was found to be contaminated by DMN in concentrations up to 640 ppm, and Treflan was found to be contaminated by dipropylnitro-samine up to 154 ppm. |
Mark Bricklin
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 Going back to the first study, we find that "patients allocated to the high-fiber diet were asked to eat bread rich in fiber and, in addition, to eat porridge made of unrefined wheat or a composition of wheat, barley, rye and oat flour." vegetables, too, were encouraged with each dinner.
Another Lancet letter, from a doctor at the University of Bristol department of medicine, was written to remind readers that fiber-rich foods tend to be "rich not only in fiber but also in most vitamins and minerals, and these could contain the protective factor. |
| He encourages consumption of raw or steamed vegetables and drinking six glasses of spring water a day.
Although from a purely logical point of view, one might imagine that people would seek drugless therapy before pharmaceuticals and surgery, this is usually not the case. Dr. Marsteller sees many patients who represent the failures of "establishment" medicine, and he says with a smile—but with pride, too—"They call this place the court of last resort."
Operating on the principle that whatever helps such a patient is the right therapy, Dr. |
| The presumed anticancer diet, for instance, looks remarkably similar to the diet presently believed to protect your heart and circulatory system—low in fat, meat and calories, and high in grains and vegetables.
It's remarkably similar to the diet eaten by millions of people who might consider themselves "semivegetarians."
It's remarkably similar to the diet now followed by many joggers and athletes involved in endurance sports.
It's the kind of diet prescribed at progressive spas to people who want to keep their weight down. |
| As a general rule, if the child is constipated and is drinking more than a quart of milk a day, the first step is to cut back on the milk and see that his appetite is filled with fresh fruits, vegetables and whole-grain products. If his appetite is very small, he can be given a teaspoon of mixed bran and wheat germ once a day. Although fruits and other foods contain some calcium, it is probably a good idea to insure adequacy of calcium nutrition with a supplement such as calcium gluconate or calcium carbonate. |
| That seemed to make sense, because if the colon is very sensitive, why stress it with high-residue foods like fruit, raw vegetables and whole grains? Indeed, during the acute phases of diverticulitis, ulcerative colitis or any other condition in which the bowel is markedly inflamed, a low-residue diet may be necessary. Once the crisis has passed, however, the addition of bulk agents to the diet is the current preferred method of treatment to put the bowel in shape again. |
Samuel S. Epstein, M.D.
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| Nitrate/nitrite are present in a wide variety of foods, particularly leafy vegetables, and are also common food additives. Nitrate/nitrite are also normal constituents of drinking water and human saliva. Oxides of nitrogen, often referred to as NOx, are major air pollutants emitted from all combustion sources, including incinerators and automobiles, and are present at high concentrations in cigarette smoke.
Amines can be nitrosated by nitrite or NOx to form nitrosamines. These reactions occur in the test tube, air, food, and water — even in the stomach or other organs. |
| In the 1960s and 1970s, it became increasingly clear that children absorbed this lead into their blood through their lungs and by eating contaminated fruit and vegetables. Clear evidence of health damage from organic lead in petrol began to appear in the late 1970s. However, in Britain and America, the petrochemical companies ran a continuous campaign in favor of maintaining lead in petrol and generally denying its deleterious health effects. |
Lesley Tierra
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| Raw food proponents believe that cooking vegetables kills their live vital energy and renders them useless to health in the body. Frankly, I have seen just as many sick raw vegetarians as I have meat eaters, and generally it is more difficult to bring them to health. |
Samuel S. Epstein, M.D.
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| The principles of low-fat, high-fiber diets are to emphasize vegetables, beans, grains, and fruits, and to decrease intake of dairy products, meat, saturated animal fats, and cholesterol. Animal protein should be obtained from fish4 veal, and poultry, rather than from high-fat beef, lamb, and pork. If at all possible, to Cancer Etiology and Control (New York: Academic Press, 1975), pp. 201-24. f Human breast milk provides a good measure of the amount of fat-soluble carcinogens retained in body fat. |
Lendon H. Smith, M.D.
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| Paleolithic Diets
Anthropologists (' 'Paleolithic Nutrition,'' New Englandjournal of Medicine, January 31,1985) have discovered that primitive people ate the foods that were available: lean meat (less than four percent fat), roots, vegetables (usually raw), grubs, eggs, fruit in season, nuts, some honey they stole from the bees, but grains were unheard of and dairy cows did not exist when humans were evolving. Two to twenty million years ago our ancestors were hunters and gatherers. |
Samuel S. Epstein, M.D.
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| However, EPA has admitted that it does not attempt to estimate aggregate cancer risks in a total diet; most fruit and vegetables contain residues of as many as 25 carcinogenic pesticides. Thus, based on EPA's risk estimates for a single carcinogenic pesticide, it becomes clear that residues of 25 carcinogenic pesticides on 25 food items eaten daily would result in some 22,000 excess annual cancers. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 Lifestyle determinants: Low calorie intake; high antioxidant intake from vegetables, legumes (especially soy), and herbs; and regular physical activity.
As we described earlier, free radicals are highly reactive compounds produced during normal metabolism that damage other cells in the body. They are thought to be one of the main causes of aging. |
| The building blocks of a heart-healthy diet are vegetables, legumes (e.g., soybeans and other beans), fruits, and whole grains—high-fiber plant foods. But you don't need to be a vegetarian or fruitarian to be healthy; indeed, restricting your diet and lifestyle too much can also be unhealthy. Nor do you need to restrict your fat intake to less than 10 percent of your total calories.
You can eat more fat—it just depends on what kind, as we'll discuss in the next chapter. The keys here are moderation and a healthy balance. |
| Your best bet is to reduce your intake of foods that promote higher cholesterol levels and eat liberal quantities of cholesterol-busting foods such as soy foods, whole grains, and vegetables.
What's the right level of total cholesterol? There is another saying popular among doctors who study cholesterol: "No one with a cholesterol level of 150 ever died of a heart attack in the Framingham Study." In fact, heart disease rates rise steadily with total cholesterol levels from 150 to 200 and sharply above 200. |
| Of course, other factors within your control include keeping your blood pressure under control, strict avoidance of smoking, regular exercise, maintenance of a healthy weight, and eating plenty of vegetables, fruit, whole grains, and legumes (e.g., soy). Fortunately the Okinawa Program supplies all of this and more. Here's how it works. |
Lesley Tierra
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| These three items can be combined in many ways to prepare quick and delicious meals. vegetables and perhaps more protein can be easily added.
Our mental state when we cook our food is also important. In some way we eat the thoughts and emotions of the cook. If angry or upset, the cook might hold the salt or spice shaker too long over the food. Of, if distracted, the food may get overcooked. If the cook is sad and lonely, then food may be made too sweet in search for the needed emotional nourishment. Thus, how we feel when cooking our food affects what we eat. |
| Some dairy items
40%-50% grains & legumes
30%
cooked vegetables, soups
20%
Some salads, fruit, juices okay
Deficiency
signs include lowered immunity, chronic recurring ailments, weakness, no odors, tiredness
10%
Eat red and white meat more frequently, 3-7 times/week,2-4 oz. |
| If a balanced diet is followed consisting mainly of grains, beans, cooked vegetables, some dairy items, a little fruit in season and an adequate protein level, then balance can be maintained. This does not allow for many empty foods to be included in the diet such as fruits, salads, juices and other raw uncooked foods. Warming and building herbs can be included to help provide warmth, resistance and immunity.
Likewise, for those who desire to eat meat, some empty foods can be incorporated more abundantly to help balance the fullness of meat and create elimination of possible toxins. |
Samuel S. Epstein, M.D.
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| These include discriminatory employment of black males in high risk jobs; heavy smoking, particularly of unfiltered cigarettes; the high proportion of blacks in the populations of city centers, where air pollution is greatest and where there is likely to be heavy pesticide use; living in areas near high risk industries; and heavy consumption of dairy products and animal fats, rather than vegetables and fiber. |
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