Dianne Onstad
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 Found in many natural foods, including whole grains, nuts and seeds, and unrefined vegetable oils, lecithin is also produced routinely in the body. Soybeans are the primary commercial source of lecithin (phosphatidylcholine). Unrefined soy oil contains approximately 3 percent lecithin. During refining, the lecithin is removed as an "impurity" and then sold for use in baked goods, prepared foods, and pharmaceutical preparations. Lecithin is available in both liquid and granulated forms.
Culinary Uses
Granulated lecithin resembles waxy or oily millet seeds, although it is mote golden. |
Michael Castleman
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 Nutritionists say that as long as your overall diet is low in fat, high in fiber and based on whole grains, legumes and fresh fruits and vegetables, individual foods don't matter. They counsel variety, and they're right. Broccoli is terrifically nutritious, but an all-broccoli diet is not as healthful as one based on a variety of fruits, vegetables, whole grains and legumes.
The Winning Foods
However, given a diet based on a healthy variety of nutritious foods, some foods still stand out as particularly valuable for the prevention and
The Healing Foods treatment of specific conditions. |
Dianne Onstad
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| It might seem that cosmetically beautiful grains of the same size and color would indicate quality, but these grains are actually from hybridized seed, which is less vital than unhybridized varieties. whole grains are perfect examples of complex carbohydrates, containing as they do a complete package, with bran layer, endosperm, and germ intact. Anatomy and structure are basically the same for all grains. The bran is composed of tissues between the outer seed coat and the thin aleurone layer of the endosperm. |
Arthur Agatston, M.D.
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 In various other research projects, scientists found that eating beans causes less hunger than eating potatoes; raw carrots cause less hunger than cooked ones; foods containing whole grains cause less hunger than those containing cracked grains; ordinary rice causes less hunger than the instant variety.
There's a term for the basic physiological response to food that's behind all these findings: reactive hypoglycemia.
I will describe exactly what that means. But before I tell you, let me show you. |
| So my eating plan's first principle was to permit good carbohydrates (fruits, vegetables, and whole grains) and curtail the intake of bad carbohydrates (the highly processed ones, for the most part, where all the fiber had been stripped away during manufacturing). We would thereby eliminate a prime cause of obesity. This was in marked contrast to the Atkins Diet, for instance, which bans virtually all carbohydrates and leaves the dieter to exist mostly on proteins. That regimen also permits limitless saturated fats, the kind found in red meat and butter. |
Neal Barnard, M.D.
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 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. |
Mark Hyman, M.D.
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 Eat more vegetable proteins, including legumes (beans of all varieties), soy, whole grains, nuts, and seeds. These protein sources are less likely to raise homocysteine and are full of disease-fighting and healthful minerals, vitamins, and phytonutrients.
• Choose small fish (like sole or sardines) or egg whites as a high-quality protein source.
• Try soy products including tofu, edamame, soy milk, soy nuts, soy butter, and tempeh.
• When eating animal protein, choose lean sources such as poultry, leaner cuts of meat, or wild game such as elk and deer, which are low in saturated fat. |
Dianne Onstad
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| Good sources include citrus fruits, whole grains, nuts and seeds, and legumes.
Insulin A hormone secreted by the pancreas in response to an elevation in blood sugar. Insulin is the key that unlocks body cells so that glucose can enter. Without insulin ot sufficient amounts of insulin, glucose would concentrate in the blood.
Inulin A polysaccharide found in the roots of various sunflower family members that is medicinal for diabetics.
Ipriflavone An isoflavone or compound that naturally occurs in foods and plants. The chemical name for ipriflavone is 7-isopropoxy isoflavone. |
Steven G. Pratt, M.D. and Kathy Matthews
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 Given this, it's particularly alarming to learn that fewer than 8 percent of Americans eat this much whole grains.
Indeed, most of us are eating ourselves to death: only about 10 percent of Americans eat the foods that would enable them to be free of chronic disease and premature death.
Our Western diets are literally killing us. While man evolved on a plant-based diet more than fifty thousand years ago, our modern diet—the one our parents ate and the one we're eating—developed only during the past fifty to eighty years. It is not serving us well. |
Patricia Bragg and Paul C. Bragg
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 While on this test don't eat any dairy, eggs, meats and only a few whole grains.
I can tell you all the great benefits that fasting, a mucusless and meatless diet will do for you. But it's best you simply try it yourself, then you be the judge. Notice how seldom you have to use a handkerchief. A 7 day fast is a great mucus eliminator. I make it a practice to fast a week to ten days in late October or November so that, as the winter comes on, I have relieved my body of any mucus that it has accumulated. I try to live on a mucusless diet. |
| I don't believe that you can quickly jump from a highly refined diet to a natural diet overnight of 60% raw fruits, veggies, whole grains, etc.
Mother Nature won't heal in sudden jolts. You ate in a certain pattern for many years, and your digestive and vital organs have adjusted themselves to this unhealthy diet. You have to move slowly. By body purification through fasting and adhering to the dictates of the 9 natural doctors, you will be enjoying the same super health as Patricia and I, plus millions of our followers. In time you will instinctively select natural, whole foods. |
| So eat a low-fat, low-sugar, high-fiber diet of natural whole grains, sprouts, fresh salad greens, vegetables, fruits, raw seeds, nuts, fresh juices and chemical-free, pure distilled water.
Earn your food with daily exercise, for regular exercise improves your health, stamina, go-power, flexibility and endurance, and helps open the cardiovascular system. Only 45 minutes a day can do miracles for your heart, mind and body. You become revitalized with new zest for living.
We are made of tubes. |
| Healthy, healing dietary fibers are fresh vegetables, fresh fruits, salads and whole grains and their products. These health builders help to normalize blood pressure, cholesterol and promote healthy elimination.
Healthy Eating is a Science!
Most of the worthwhile things in life are those things that have helped others. The greatest accomplishments for ages have been achieved by those who placed accomplishment before idle pleasure! You will never find gluttons among those great minds who eat a devitalized, processed or dead food diet. |
| While on this test don't eat any dairy, eggs, meats and only a few whole grains.
I can tell you all the great benefits that fasting, a mucusless and meatless diet will do for you. But it's best you simply try it yourself, then you be the judge. Notice how seldom you have to use a handkerchief. A 7 day fast is a great mucus eliminator. I make it a practice to fast a week to ten days in late October or November so that, as the winter comes on, I have relieved my body of any mucus that it has accumulated. I try to live on a mucusless diet. |
Steven G. Pratt, M.D. and Kathy Matthews
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| But there are many other whole grains that can help you increase and vary your intake of this valuable food group. Here are a few that you might want to try. Remember, it's the synergy of the various nutrients in a variety of grains that will give you optimum nutrition.
A Host of Grains and Fiber Content
Triticale
Barley
Amaranth
Wheat bran (raw or untoasted) Rye
Buckwheat
Wheat germ (raw or untoasted)
Quinoa
Wild rice
8.7 grams 8 grams
7.4 grams
6.5 grams
6.2 grams
4.3 grams
3.8 grams
2.5 grams
1.5 grams
('A-cup servings)
Millet
1.5 grams
Brown rice
0. |
Mike Adams, the Health Ranger
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 The only carbohydrates people should be eating are those carbs found in nature such as whole grains, fruits, and vegetables with relatively high sugar sugar content such as peas and carrots. These are all allowed under the Atkins diet, contrary to popular belief.
Dr. Atkins deserves tremendous credit for making people aware of the long-term health dangers of consuming high carbohydrate foods and beverages. If people are experiencing kidney damage and cardiovascular disease from following what they think is the advice of Dr. |
Joseph E. Mario
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 ParaAminoBenzoic Acid (PABA), Vitamin Bx, a Coenzyme.
WORKS WITH: B-Complex; ispartofFolicacid; DiEthylAminoEthanol (DEAE); and Vitamin B5.
RANGE: 30-100 mg. RDA: None.
TOXICITY: High ingestion may cause vomiting; kidneys, liver, and heart damage; in some persons, continued doses over 30 mg./day may cause depression. |
Dr. Vern Cherewatenko and Paul Perry
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 Again, let whole grains be your guide and look for those with 2 grams or less of fat per serving. Try to keep the sodium content under 400 milligrams per serving.
Rice, pasta, and whole grains. Choose converted, brown, or wild rice of any type. Look for unfilled fresh or dried pasta, preferably made with whole-grain flours. Avoid pastas containing eggs and fat.
Frozen desserts. Choose ones with 3 grams or less of fat per four-ounce serving, especially low-fat frozen yogurt, or low-fat or nonfat ice cream. Frozen fruit juice bars with fewer than 70 calories per bar are another option. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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 If you're following a vegetarian diet, be sure to eat combinations of whole grains, beans (including soy and soy products), nuts and seeds, and dairy products. This way, you'll get a full complement of essential amino acids—the building blocks of protein—at every meal. Vegetarians also should take 1,000 micrograms of vitamin B12 every day.
Aim for four or five servings of fruits and at least four servings of vegetables every day—and the more, the better. |
Steven G. Pratt, M.D. and Kathy Matthews
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| WHOLE GRAIN CONFUSION
Before I make a case for the truly impressive health-promoting abilities of whole grains, I'd like to clear up some confusion that may have unfortunately encouraged you to avoid whole grain foods in the past and/or conversely might be encouraging you to buy the wrong "whole grain" foods, which are of little nutritional value.
Few issues in the diet and nutrition wars are more confusing than carbohydrates. Low-carb diets have increased the confusion: they've drawn attention to carbohydrates, but unfortunately have oversimplified the issue of protein versus carbs. |
David Hoffman, FNIMH, AHG
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 Eat more whole grains.
Reduce fat intake to 25% to 30% of the diet.
Reduce cholesterol intake to less than 300 mg a day.
Reduce consumption of egg yolks to three to five per week.
Minimize the use of whole milk and its products; use low-fat or nonfat milk products.
Avoid red meats; eliminate all cured meats and lunchmeats.
Eat more cold-water fish, such as sardines and salmon.
Use fresh, cold-pressed oils, such as olive and flaxseed oils, to provide essential fatty acids.
General Recommendations for Heart Health
Eat foods that you like that are low in cholesterol and saturated fats. |
Kelly Brownell and Katherine Battle Horgen
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 The nation should consume less bacon and more broccoli, fewer hot dogs and more whole grains, less ice cream and more fruit. This does not imply that a person should never touch bacon, hot dogs, or ice cream, but rather that changing the balance of some foods relative to others is a means for improving America's health.
Before progress can be made on changing the American diet, there must be collective agreement that the population should be eating more of some foods and less of others, else we place equal value on bacon cheeseburgers and vegetables. |
David Hoffman, FNIMH, AHG
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| Dietary Fiber
Sources of dietary fiber include whole grains, bran, vegetables, and fruits. Plant cell walls consist of varying quantities of fibrous polysaccharides (mainly cellulose), matrix polysaccharides (pectins and hemicelluloses), lignins, cutin, waxes, and some glycoproteins that are resistant to breakdown in the digestive tract. Dietary fiber acts as a laxative by several mechanisms.
Dietary fiber binds water and ions in the colonic lumen, thereby softening the feces and increasing their bulk. However, the water-binding capacity of fiber is insufficient to combat secretory diarrhea. |
Earl L. Mindell, RPh, PhD with Virginia Hopkins, MA
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| The staff nutritionist asks Pam to restrict her sugar to one small treat a day, encourages her to substitute fruit when she gets serious sugar cravings, recommends some cookbooks that will teach her how to prepare whole grains and fresh vegetables, and asks her to drink four to six glasses of water every day. She gives Pam some sample meal plans and encourages her to ask the women in her support group for ideas about shopping and preparing these new foods. |
Steven G. Pratt, M.D. and Kathy Matthews
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| Here are some tips for eating more whole grains:
¦ Buy only whole grain bread.
¦ Substitute brown rice for white rice.
¦ Buy whole grain crackers for snacks.
¦ Read your breakfast cereals labels; get rid of the refined, highly sugared ones in your pantry.
¦ Use whole grain tortillas and pita bread for sandwiches and wraps.
¦ Add some oats to stuffings, meatballs, and meat loaf.
¦ Try some of the "exotic" grains as side dishes such as barley or quinoa.
¦ Look for Japanese soba buckwheat noodles. They're good in soups or cold with a sesame dressing. |
Elson M. Haas, M.D.
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 The post-detox diet includes vegetable salads, soups, greens, seaweed, some whole grains, various bean sprouts, and some nuts and seeds, using fruit for snacks. A decreased intake of acid foods such as meat, sugar, and refined flour products is also a good idea, as is avoiding the overuse of baked goods (even whole-grain products), nuts, and seeds. Drinking at least six to eight glasses of filtered water a day and sipping mineral water or herbal teas can help replace the coffee habit. |
Bruce Fife and Jon J. Kabara
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 Complex carbohydrates such as whole grains and vegetables comprise 50 to 60 percent of calories. Simple carbohydrates such as refined flour and sugar are to be avoided. The reason for this is because simple carbohydrates can put undue strain on the pancreas and quickly raise blood sugar to dangerous levels. The reason for reducing fat as well as sweets is to promote weight loss. Since overweight is of primary concern with diabetes, losing excess weight is a priority. Another reason for the low-fat diet is to reduce risk of heart disease which is a common consequence of diabetes. |
| I ate what I considered a good diet—low in fat, lots of fruits, vegetables, and whole grains. But I noticed as I was approaching my mid-forties my level of energy was decreasing rapidly. Even modest amounts of yard work became a drudgery. After a couple of hours I came in exhausted and it took me two days to recover. By 8:00 p.m. every day I was exhausted, even though I have a desk job. I found myself going to bed earlier and earlier. Life was slowing down and I missed the energy I once had. I assumed that what I was experiencing was just the consequence of growing older and left it at that. |
Earl L. Mindell, RPh, PhD with Virginia Hopkins, MA
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| Vitamin E is a fat-soluble oil found in many foods, including unrefined vegetable oils, whole grains, butter, organ meats, eggs, a variety of nuts, sunflower seeds, fruit, soybeans, and dark green leafy vegetables.
I recommend you take vitamin E as mixed tocopherols and tocotrienols. These various forms of vitamin E occur together in food sources, and supplements that contain them all are closer to what exists in nature. |
Walter Last
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 Washing whole grains, nuts, and susceptible fruits and vegetables before cooking or eating helps to remove molds; drying them in the sun destroys fungi and prevents their development. Preferably also remove environmental molds, such as those on walls and bathroom tiles, because they can be inhaled and cause lung and breathing problems in susceptible individuals (asthmatics).
Frequently, antibiotics are routinely added to animal feed for meat production; this applies especially to poultry and pigs. |
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