Neal Barnard, M.D.
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 Legumes. Include 2 to 3 servings of legumes (beans, peas, lentils, or bean products) per day. A serving is Vi cup cooked beans, 4 ounces of tofu or tempeh, or 8 ounces of soy milk.
• Whole Grains. Have 5 or more servings of whole grains. A serving is Vi cup hot cereal, 1 ounce of dry cereal, or 1 slice of bread.
• Fruits. Have 3 or more servings of fruits per day. A serving is 1 medium piece of fruit or Vi cup cooked fruit or juice.
Some of the world's most delightful cuisines have been exploiting all of these foods for centuries. |
The Editors of Prevention Magazine Health Books
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 As fot B6, men get about 1.9 milligtams and women get about 1.2 milligtams a day through foods such as chicken, fish, pork and eggs.
Dietary vitamin B12 ls ^ess or"a ptoblem. Most people do get enough from meats, dairy products and eggs, with men getting almost eight micrograms and women getting about five micrograms a day. People with absorption problems, howevet, usually need to get injections of this vitamin. |
Ruth Winter
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 In large amounts, it may cause nausea, flatulence, or abdominal cramps. The final report to the FDA of the Select Committee on GRAS Substances stated in 1980 that there is no evidence in the available information that it is a hazard to the public when used as it is now and it should continue its GRAS status with limitations on amounts that can be added to food. In 1997, however, the FDA banned it from use as an active ingredient in drugs because it swells when wet and had been used in weight-loss products to produce a feeling of fullness. |
Rebecca Wood
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 The cooked groats, when formed into croquettes and grilled or pan-fried, make an excellent patty or loaf.
Buying Buckwheat comes in several forms:
• Buckwheat or Buckwheat Groats
White, unroasted buckwheat groats have a mild flavor. For maximum vitality, buy the unroasted groats and toast them just before cooking. To toast groats, place them in a wok or thin pan over high heat and stir constantly until the groats turn several shades darker, or to taste.
• Kasha Buckwheat that is factory toasted to a deep amber is called kasha. It has an almost scorched flavor that some people adore. |
Committee on Diet, Nutrition, and Cancer, Assembly of Life Sciences National Research Council
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 New York State. Similar but less impressive findings were obtained for rectal cancer.
Haenszel et_ a_l. (1980) found an inverse association for cabbage consumption in a case-control study of colorectal cancer in Japan, but not in Hawaii (Haenszel et al., 1973). In the previously cited, ongoing cohort study in Minnesota and Norway, Bjelke (1978) noted that the risk for colorectal cancer is associated inversely with an index of vegetable consumption in Minnesota, but not in Norway. |
Dr. Cass Ingram
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 Bulletin (November, 1999): Georgetown University, as well as the FDA via recent studies at the University of Tennessee, have proven that oil of oregano kills germs in food, on food, and in tissue culture. Defeated germs killed included Candida albicans, staph, Listeria, yeasts, molds, Yersinia, E. coli, and even pseudomonas.
Chapter 4
Wilderness Foods
The purpose of this section is to share my personal knowledge of wilderness foods. Only a finite percentage of Americans are capable of foraging for food. First, it is virtually impossible to procure enough food from foraging. |
Earl Mindell
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 FRUIT GROUP
Citrus fruits, tomatoes, or others rich in vitamin C. 2-4 servings per day
1 serving = 1 medium fruit or 6 oz. fresh fruit juice
DAIRY GROUP
Milk, cheese, yogurt, foods made from milk. 2-3 servings per day
1 serving = 1 cup yogurt or milk or 1 oz. cheese
MEAT GROUP
Beef, veal, pork, lamb, fish, poultry, liver, eggs, meat substitutes, dry beans, nuts. 2-3 servings per day
1 serving = 3-4 oz. animal protein, roughly the size of a deck of cards, or ! |
John Robbins
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 U.S. farmland producing hay for livestock: 56 million acres46
U.S. grain and cereals fed to livestock: 70 percent4'
Human beings who could be fed by the grain and soybeans eaten by U.S. livestock: 1,400,000,000
World's population living in the United States: 4 percent World's beef eaten in the United States: 23 percent48
The amount of grain needed to produce 1 pound of U.S. beef, according to the National Cattlemen's Beef Association is 4.5 pounds.49 In a world where people starve, this would be wasteful enough. |
Paul Pitchford
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 Food Combinations chapter).
• It is best to eat nuts and seeds that grow in your climatic region.
• Roasting increases their warming qualities for the fall and winter and the cold or deficient person; sprouting improves their cooling and fresh qualities for the spring and summer and for the hot or excessive person.
• The medicinal value is greatly increased when chewed well.
• Eaten in large amounts, they can cause problems in digestion, with blemishes and pimples, and are notorious for producing foul-smelling flatulence. |
Barnet Meltzer, M.D.
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 Vi cup of cooked brown rice and lA cup of soy milk 10. whole grain pasta with tofu and fresh tomato sauce
Complete Bean Combinations
1. organic tostada: corn tortilla, l/i cup cooked beans (kidney and pinto), sprouts, tomato
2. falafel: lA cup garbanzo beans made into a patty combined with mushrooms, onions, green bell pepper, and sesame seeds, with or without pita bread
3. hummus Lebanese dip: Vi cup cooked garbanzo bean spread, Vi slices whole wheat pita
4. beans and rice: mung beans, adzuki, lima, kidney, and pinto beans with brown or wild rice, Vi cup each
5. |
Carol Simontacchi
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 Yes, it takes a little more time and thought, but the wonderful flavors and the good health we enjoy make it worth the extra trouble.
6. The last step: Congratulate yourself. You have accomplished the difficult task of turning your back on the destructive American food culture, exchanging it for natural foods that heal your body and brain. You know how difficult it was. You did not accomplish it overnight. How do you now feel? It is time to take another mental health inventory. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 Protein by-products—such as ammonia and urea, which happen to be highly toxic to the body—are produced when protein is broken down into amino acids for reuse in muscles and organs. Should the kidneys fail to clear them in sufficient time—which is a possibility if the liver is not functioning well— the results can be catastrophic. High urea or ammonia levels cloud the consciousness, cause inflammation of various body organs, and can lead to coma and death. |
James Green
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 It's normally dark blue or black with white flecks all over it. It can be purchased in most department stores.
The Condenser
The condenser is the hd of the canning pot placed upside down on the pot. At the appropriate time, a mass of ice is placed on top of this.
The Receiver
The receiver is a bowl that is placed inside the pot. It, in turn, is sitting on a metal veggie steamer basket which has had its center post removed and is standing in the center of the pot. |
Committee on Diet, Nutrition, and Cancer, Assembly of Life Sciences National Research Council
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| Most of the data do not show whether the effects are due to carotenoids, to vitamin A itself, or to some other constituent of these foods. In these studies, investigators found an inverse association between estimates of "vitamin A" intake and carcinoma at several sites, e.g., the lung, the urinary bladder, and the larynx.
Studies in laboratory animals indicate that vitamin A deficiency generally increases susceptibility to chemically induced neoplasia and that an increased intake of the vitamin appears to protect against carcinogenesis in most, but not all cases. |
Marion Nestle
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 The longest-lived populations in the world, such as some in Asia and the Mediterranean, traditionally eat diets that are largely plant-based. Such diets tend to be relatively low in calories but high in vitamins, minerals, fiber, and other components of plants (phytochemicals) that— acting together—protect against disease. Dietary patterns that best promote health derive most energy from plant foods, considerably less from foods of animal origin (meat, dairy, eggs), and even less from foods high in animal fats and sugars. The Food Guide Pyramid of the U.S. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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| Western way, as a meat substitute (e.g., soy burgers), should be right at the top of your Okinawa pantry shopping list.
I mo, or Sweet Potato
(Ipomoea batatas, numu)
Historical records indicate that in 1605 an Okinawan man named Sokan Noguni brought a sweet potato seedling back from Fujian, a neighboring Chinese province with close cultural ties to Okinawa, and began growing it in his garden.51 Over the years he shared seeds with neighbors and taught his friend, Gima Shinjo, how to raise this amazing new plant. Before long Mr. |
James F. Balch, M.D.
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 They measured the number of dna strand breaks and the amount of dna oxidation—that is, the free radical damage—in lymphocytes from twenty-three healthy men while eating their normal diets and after being placed on low-carotenoid diets. The men were then given daily servings of carrot juice, tomato juice, or a spinach-containing beverage each for two weeks. The researchers then measured whether these foods affected dna strand breaks and oxidation.
The results of these studies revealed that each of the carotenoid-rich foods reduced the number of dna strand breaks. |
Elson M. Haas, M.D.
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 Infants need 35 mg.; about 50 mg. between ages one and fourteen and 60 mg. afterward are the suggested minimums. During pregnancy, 80 mg. are required; 100 mg. are needed during lactation. Realistically, between 100-150 mg. daily is a minimum dosage for most people.
Vitamin C needs, however, are increased with all kinds of stress, both internal (emotional) and external (environmental). Smoking decreases vitamin C levels and increases minimum needs. Birth control pills, estrogen for menopause, cortisone use, and aspirin also increase ascorbic acid requirements. |
Larry Trivieri, Jr.
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 He adds that a small percentage of the population whose ancestors lived in the very northern latitudes cannot tolerate this diet. Symptoms of intolerance would be fatigue, sometimes muscle weakness, difficulty with memory and concentration, and feeling low-grade flu-like symtpoms. If these symptoms occur as a result of the dietary changes, test for urine pH (acid-base balance). If urine is too alkaline, add some organic meats and/or dairy products, if no allergies to dairy are present. |
Patrick Quillin, PhD,RD,CNS
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 You can use oven paper on a cookie sheet. Top bread with items listed. Baked in preheated 375 degree oven for about 8 to 10 minutes or until cheese is bubbly.
Cabbage Pecan Salad
1 1/2 cups finely shredded green cabbage
1/4 cup red seedless grapes, halved (opt.)
1/4 cup red apple, diced
1/4 cup pineapple, diced (opt.)
1 Tbs. chopped pecans
Place the cabbage in a serving bowl. Add the rest of the ingredients. Toss. Serve with *Royal Dressing.
Dinner
Turkey Feast
18 -20 pound turkey canola oil
(Depending on the size, we thaw our turkey in a chest cooler for 1 1/2 to 2 days). |
Gabriel Cousens, M.D.
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 One of my long-term, 90% raw-food clients who keeps close watch of her urine pH has noticed becoming spacey and suffering from a lack of concentration at a urine pH of 7.5-7.8. Just taking some acid food for her ANS-dominant system, like a piece of bread, is enough to bring her closer to a urine pH of 7.2-7.3, where she feels healthy and strong. At a 24-hour urine pH of 7.2-7.3 she is feeling healthier and more vital than she has in years. The fact that she feels excellent at a urine pH of 7.3 raises the question as to how alkaline can one become and remain healthy. |
Ben Davis
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| He had been starved for minerals and vitamins despite his liberal eating, and had a severe case of constipation. All these symptoms gradually cleared up with rapid healing, rapid cleansing foods.
HOW THE WATER CURE HEALED HIS LIVER!
After a short time, Mr. J. really began to like the blitz baths. Ten to 12 minutes weren't enough. He was willing to stay half an hour and he couldn't see why a little more wouldn't help him. He "went on the wagon," really watched his diet and made splendid progress.
In a few weeks, he was pronounced cured. |
James F. Balch, M.D.
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| Of course it is extremely important not to damage the liver through overindulgence in alcohol. Drink in moderation (two glasses of wine or beer or two ounces of hard liquor per day is considered moderation). note: Silymarin (milk thistle) is a special flavonoid compound, exerting special protective effects on the liver.
Silymarin prevents liver damage by acting as an antioxidant. It is much more potent than either vitamin E or C. Further, it enhances the detoxification process by preventing the depletion of glutathione. |
Thomas Bartram
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 Excess salt leads to retention of fluid in body tissues and adds to work the heart will perform.
DIET - MACROBIOTIC. A plant-based diet with small amounts of poultry, fish or meat for non-vegetarians. A return to the traditional diet of local natural foods as found in some primitive communities and which is believed to increase immunity against degenerative diseases of the civilised world. |
James F. Balch, M.D.
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| Chemicals
Industrial chemical poisoning can occur whether or not you work with industrial chemicals. You'd be surprised how pervasive these toxins are in your everyday life. You may live near a chemical plant and inhale its by-products in the air or live near a landfill where chemicals have been dumped. Everyday cleaning supplies, if accidentally ingested, can cause acute chemical poisoning. Chemicals can be absorbed through the skin, inhaled, or ingested. |
Textbook of Natural Medicine 2nd Edition Volume 2Michael T. Murray, ND
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| Supplements
• Vitamin A: 25,000 IU/day
• Vitamin B complex: 20 times the RDA
• Vitamin C: 1 g two times / day
• Vitamin E: 400 IU/day (D-alpha-tocopherol)
• Magnesium: 250 mg two times/day
• Selenium: 200 ug/ day
• Zinc: 30 mg/day (picolenate)
• Carnitine: 500 mg two times / day (L-carnitine)
• Glutamine: 1 g/day
• Lactobacillus acidophilus: 1 tsp/day.
Exercise
Establish a graded program using heart rate response to determine intensity. |
Michael T. Murray, N.D.
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 Herbal recommendations for gallstones
Silymarin (see Chapter 24, p. 247) and components of peppermint oil (see Chapter 28, p. 283) are useful in patients with gallstones. Silymarin increases the solubility of the bile while peppermint oil components may actually help dissolve the stones.
Gout
Gout is a common type of arthritis caused by an increased concentration of uric acid in biological fluids. Uric acid is the final breakdown product of purine metabolism. Purines are made in the body and are also ingested in foods. |
Committee on Diet, Nutrition, and Cancer, Assembly of Life Sciences National Research Council
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| A precursors and the risk of lung cancer in Chinese female cases and controls in Singapore. They found a relative risk of 2.2 for low indices of vegetable intake. Smith and Jick (1978) assessed the frequency with which preparations containing vitamin A were used by newly diagnosed lung cancer patients and patients with nonmalignant conditions. They found an inverse association among men, but not among women. Mettlin et al. (1979) found a dose-response relationship for lung cancer up to risk ratios of 2.4 for heavy smoking men with a low index of vitamin A consumption. Shekelle et al. |
Marie-France Muller, M.D., N.D., Ph.D.
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 An individual also inhales some 4,000,000 gallons of air (in a 24-hour period, a person breathes 12 cubic meters of air!) and, if a smoker, smokes some 200,000 cigarettes with some 10 pounds of tar that will burden his or her respiratory tract (and that of those who are in his or her proximity, although in lesser amounts).
We should add that when they are combined, environmental toxins have the vexing property of strengthening each other to such an extent that they are forty times more toxic to a developing fetus than to the mother. |
Judith J. Wurtman and Susan Suffes
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 Equals: 3 protein, 2 starch, 1 vegetable, 1 fruit or crabmeat salad sandwich roll (4 ounces of mock crabmeat, 1 tablespoon fat-free mayonnaise, 1 chopped carrot, '/2 thinly sliced red pepper, lettuce, half of a 6-inch pita)
1 orange
Equals: 4 protein, 2 starch, 1 vegetable, 1 fruit
EVENING-SHIFT WORKERS' RELAXATION FOOD SAMPLE MENUS
Snack (10 p.m. |
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