C. W. Randolph, M.D.
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 Belly Blaster 1 : Cruciferous Vegetable les
Belly Blaster Z! citrus fruits Benefit to your body: d-Limonene / EAT 1 SERVING PER DAY.
A substance called d-Limonene, which is found in the oils of citrus fruits, has been shown to promote the detoxification of estrogen. Common citrus fruits are oranges, grapefruit, tangerines, lemons, limes, and tangelos. Research has also found that when male and female lab mice were administered an extract of d-Limonene, they lost weight.
Belly Blaster 3: Insoluble Fiber Benefit to your body: estrogen binder / EAT 2 SERVINGS PER DAY. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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 THE PHYTOCHEMICAL COMPOUNDS IN CITRUS FRUITS
Everyone, it seems, is now aware that citrus fruits are an abundant source of vitamin C; what is less well known is that citrus fruits also contain several phytochemical compounds that are in all likelihood responsible for their anti-cancer properties. The orange, for example, contains almost two hundred different compounds, among them about sixty polyphenols as well as several members of a very fragrant class of molecules, the terpenes. |
Dr. Steven R. Gundry
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 You can also eat up to two servings a day of apples and citrus fruits, as well as tomatoes and avocados, which are botanically fruits, and other "Friendly Fruits" listed on page 69. Continue to steer clear of all "Killer Fruits" (page 67), which tend to hail from the tropics, and fruit juice. (See Tropical Sugar Bombs on page 104.) As long as weight loss continues at a steady pound a week or you're already at your optimal weight, you can enjoy fruit in moderation. Overdo it and weight loss will halt or even reverse. |
Marshall Editions
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 Some natural foods, however, such as wheat, citrus fruits, and corn can aggravate symptoms. Avoid overeating, and eat small meals throughout the day. Drink 8-10 glasses of water a day to maintain good digestive health and neutralize excess acidity in the stomach that can cause indigestion. Saturated fats, hydrogenated oils, and partially hydrogenated oils lead to acid reflux, another potential cause of indigestion. Avoid foods that contain these substances, such as fried and greasy foods, heavy sauces, and red meat. |
C. W. Randolph, M.D.
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| THE NON-NEGOTIABLE FOOD LIST: FOODS THAT REDUCE ESTROGEN DOMINANCE
The stars of the nutritional component of the plan are cruciferous vegetables, citrus fruits, insoluble fiber, and lignans,
25 because these foods function within your body to reduce an unhealthy estrogen load.
/ EAT 2-3 SERVINGS PER DAY.
Cruciferous vegetables are a critical part of your success on this plan. |
Dr Ron Roberts
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 Although found in the rind, and to some extent, the juice and pulp of citrus fruits, Vitamin P is also contained in grapes, plums, blackcurrants, cherries and rosehips and the skin of bright coloured vegetables like carrots. However, these sources do not generally provide sufficient bioflavonoids in the daily diet to have an effect on asthma. |
J. Douglas Bremner
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 Chocolate, citrus fruits, tomatoes, peppermint, and caffeine can also worsen gastrointestinal problems, although they don't actually cause ulcers. Smoking, excessive alcohol intake, and NSAIDs, aspirin, and COX-2 inhibitors are also to be avoided for ulcer and GERD prevention.
For IBS, food-elimination diets—with elimination of wheat, eggs, dairy products, and fresh fruits and vegetables, depending on the sensitivity of the individual patient—have been attempted with varying success.
FOOD ALLERGENS
The role of food allergens in IBS and dyspepsia is unclear. |
Ron Garner
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 Freshly made fruit juice (minimize the use of citrus fruits). þWatermelon or one-half cantaloupe or honeydew melon, grapes. þFresh fruit of your choice. þSliced bananas and a nut or seed milk, such as almond, cashew or sunflower. þOne or two soft-boiled eggs. þLightly toasted whole grain bread (preferably not wheat) and butter. þCooked cereal grains, served with a nut or seed milk made in the blender, plus a little honey or maple syrup as desired. þSprouted seeds and grains with mashed banana and natural strawberry jam. |
| When consuming citrus fruits and juices, because of their high content of citric acid which turns body and blood calcium into insoluble calcium citrate crystals, arthritic symptoms will be exaggerated during the cleansing process. However, the body is helped with wholesome nutrition and healthy lifestyle practices; over time, toxic deposits in the joints and tissues are dissolved and eliminated from the body. This takes time and persistence, however, since the conditions that cause arthritis take many years to develop.
Bad Breath
A healthy body has sweet smelling breath that is not offensive. |
C. W. Randolph, M.D.
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| Common citrus fruits are oranges, grapefruit, tangerines, lemons, limes, and tangelos. Research has also found that when male and female lab mice were administered an extract of d-Limonene, they lost weight.
Belly Blaster 3: Insoluble Fiber Benefit to your body: estrogen binder / EAT 2 SERVINGS PER DAY.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and is degraded by bacteria in your colon. It forms a gel in your intestines that regulates the flow of waste material through your digestive tract. |
David W. Grotto, RD, LDN
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 Limonene, a compound shown to have anticancer properties in laboratory animals, is present in lemons. All citrus fruits are high in flavonoids, the most common antioxidant found in fruits and vegetables and thought to block substances that cause cancer and heart disease.
Home Remedies
Lemon juice in hot water has been widely advocated as a daily natural treatment for constipation. People drink lemon juice and honey (lA squeezed lemon and 1 teaspoon of honey), or lemon juice with salt or ginger, as a cold remedy. |
Dr. Edward F. Group III, DC, ND, DACBN
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| H-l o u
Carbonated and Caffeinated Drinks
« e When you have a craving for sweets or soda, eat fresh fruit such as waif; termelon or citrus fruits instead. Try mixing equal parts fresh fruit juice z and club soda to create your own delicious soft drinks and punches. 2 Replace those beverages with organic coffee substitutes or herbal teas s (See Also "Coffee" and "Tea").
Coffee (Organic Replacements)
Substitute store-bought coffee with natural grain coffee—a ground mixture of grains, nuts, dried fruit, and providing only natural flavors—or herbal blends.
Bambu® www.mehndiskinart. |
| When you have a craving for sweets or soda, eat fresh fruit such as watermelon or citrus fruits instead. This will help stabilize your blood sugar and satisfy the body's craving for sugar.
• Cleanse your colon 2 to 3 times weekly with a high quality oxygen based colon cleanser to reduce the acidic environment in the bowel and also the excessive fermentation of sugars.
• Try mixing equal parts fresh fruit juice and club soda to create your own delicious soft drinks and punches.
• Drink unsweetened herbal tea with lemon, lime, or fresh mint to add flavor. |
| Therefore, you might think the addition of more acids, such as citrus fruits, might improve the digestive process. This is not so! The addition of citrus or other acids stops the secretion of the gastric juices necessary for protein digestion. Either the pepsin will not be secreted in the presence of an acid, or the acidic environment will destroy the pepsin. Any acid (say, vinegar or lemon) on a salad, when eaten with a protein meal, stops the production of hydrochloric acid since the pepsin interferes with protein digestion. |
Elaine Magee
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 Color (the deeper the better)
citrus fruits and juice (oranges, grapefruit, tangerines, etc. |
| If you eat vitamin C-rich foods like citrus fruits and leafy greens and pair them with iron-filled foods like lean meats and fish, you absorb more of the mineral. Chances are you've been doing this unwittingly for years, but thanks to relatively recent scientific findings, researchers are increasingly applying their intellectual muscle to studying this phenomenon of "food synergy." The bottom line: Armed with the knowledge of what foods and food components go together for maximum favorable health effects, you can achieve the highest level of health possible. |
| Phenolic acids include, among others, ellagic acid, found in raspberries and strawberries (and other fruits); p-Coumaric acid, in citrus fruits; and resver-atrol, in red grape skins, wine, and nuts. Ellagic acid is believed to reduce damage caused by carcinogens in tobacco smoke and air pollutants, while resveratrol has shown powerful antioxidant action, potentially offering protection from heart disease. |
| Researchers from the Hebrew University of Jerusalem's Medical School in Israel studied the antioxidant effects of red and white grapefruits, which, along with other citrus fruits, contain high amounts of antioxidants like vitamin C and a number of polyphenols, particularly flavonoids. The lab studies showed
(continued on page 76)
Flavonol-Rich Foods
What three foods contain the most flavonols (the group of phytochemicals that includes quercetin, along with mycertin and kaempferol)? Why, it's onions, apples, and tea! For more on each of these powerful foods, turn to pages 86, 118, and 132. |
Ron Garner
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| This is not the case when eating whole, ripe fruit in moderation. Most citrus fruits are harvested before they are ripe, making their juices much more acidic.
There are further problems with commercially made juices. First, all canned and bottled juices are heated, which kills their enzymes. Second, acid is added to juice concentrates to make them last longer. When a glass of juice comes from a concentrate, it takes about eighteen glasses of water to neutralize the acid it contains. |
Mike Adams, the Health Ranger
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 And someday, when enough sane scientists speak out, this whole system of pharmaceutical medicine will be demolished and replaced with something that actually works to enhance health (like drinking fresh juices from leafy green vegetables and citrus fruits). In the mean time, don't be suckered by over-the-counter medicines. Nearly all of them are laced with toxic chemical additives (such as coloring chemicals and chemical sweeteners), and virtually none of them do anything to actually help the body heal. |
Marshall Editions
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| Foods that produce minimal gas include rice, bananas, citrus fruits, grapes, hard cheese, meat, eggs, peanut butter, non-carbonated beverages, and yogurt made with live bacteria.
Supplements: A probiotics supplement such as Acidophilus, Lactobacillus, and S. boullardii can be taken for a period of 30 days to help improve overall intestinal health. You can also try taking 4 g of glutamine a day, or peppermint and oregano, to relieve symptoms of flatulence.
Herbs: The following recipes can be followed to ease flatulence. |
| NATUROPATHY
Diet: Avoid foods to which you know you are intolerant, such as dairy, wheat, corn, citrus fruits, or soy. Avoid solid foods, and drink chicken and vegetable broths instead. You can add ginger to the broth for faster relief. Drink freshly squeezed juices and tea throughout the day. Avoid alcohol and coffee, which can cause irritation.
Herbs: Take 1,000 mg of licorice root between meals two to three times a day. If you have a heart condition or suffer from high blood pressure take de-glycyrrhizinated licorice. |
Bottom Line Health
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| Getting that much folic acid isn't difficult—you can take a single vitamin pill or you can get it from folate-rich foods, such as leafy green vegetables and citrus fruits, or from folate-fortified foods, including enriched breads and cereals. Fortifying foods with folic acid has been mandated in the US since 1998, in an effort to boost folate intake.
TAKE A MULTIVITAMIN
Other than repeating the message about the importance of folic acid, most public health officials can't figure out what else might persuade women to follow the advice.
Dr. |
| Fried or fatty foods
•Chocolate
•Peppermint and spearmint • Garlic and onions
•Coffee and nonherbal tea, caffeinated and decaffeinated
•Carbonated beverages •Tomatoes and citrus fruits •Hot peppers and chili powder
OTHER TRICKS
•Chew gum for one hour after a meal. A study from the Veterans Affairs Medical Center in New Mexico found that this reduced the amount of time that acid was in contact with the esophagus.
•Suck on lozenges. This stimulates the production of saliva, which bathes the esophageal lining. Some people find that eating sweet pickles also increases saliva. |
Marshall Editions
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| Eat foods high in vitamin C and vitamin A, such as squash, carrots, sweet potatoes, spinach, red peppers, and citrus fruits, for their good dental health properties.
Supplements: Vitamin C supports the immune system and helps to keep teeth and gums healthy. Take 500-1,000 mg every four hours, or up to bowel tolerance; give children 250 mg three times a day. Take 12,000-25,000 IU of vitamin A a day to support the immune system in fighting bacteria. Pregnant women should not take more than 10,000 IU of vitamin A day. Coenzyme Q10 is helpful if you have active gum disease; take 200 mg a day. |
Bill Sardi
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 For example, citrus fruits are highly acidic, but there is no indication in the medical literature that they accelerate the growth of cancer cells. In fact, contrary evidence exists. [J Agriculture Food Chemistry 50: 7449-54, 2002] For example, one study ranked fruits which inhibit liver cancer in this order: cranberry, lemon, apple, strawberry, red grape, banana, grapefruit, and peach. [J Agriculture Food Chemistry 50:7449-54, 2002] The more acidic fruits were found to be more protective against cancer. Oddly, salt is alkaline, yet it has been found to increases the risk of stomach cancer. |
Marshall Editions
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| Eat vegetables and fruits high in vitamin C and bioflavonoids, such as berries, citrus fruits, green leafy vegetables, and carrots. These substances strengthen ligaments and tendons therefore, decreasing the occurrences of sprains.
Supplements: A high-quality multivitamin will provide the proper nourishment to prevent further deterioration and strengthen the ligaments. Follow the instructions on the container. Glucosamine sulfate, which is usually combined with chondroitin sulfate, reduces knee pain and rebuilds cartilage. Take 1,500 mg of glucosamine daily with 1,200 mg of chondroitin. |
Dr. Steve Blake
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 The white partitions of citrus fruits are rich in bioflavonoids. Bioflavonoids have their own powerful antioxidant effects. One of the effects of bioflavonoids is to decrease capillary fragility. Since ascorbic acid slightly increases capillary fragility, this action of the bioflavonoids offsets this tendency. Natural ascorbic acid in food may also ascorbate with minerals in the food, thereby easing absorption and transport.
Some vitamin C supplements contain small amounts of the vitamin C metabolite dehydroascorbate (oxidized ascorbic acid) and other vitamin C metabolites. |
Marshall Editions
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| A breastfeeding mother should reduce or eliminate any food allergens from her diet— especially, dairy, wheat, citrus fruits and juices, sugar, and caffeine.
Supplements: Probiotics are essential for infants and for a child's general health. Take 1 tsp of the powder a day mixed with juice or water. A bottle-fed infant can be given >2 a spoon in his or her formula. A breastfeeding mother should take Vi a spoon twice a day. Vitamin E should be applied topically as a cream or oil.
Herbs: Calendula has soothing and healing properties. |
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