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. |
Rudolph M. Ballentine, M.D.
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 H. pylori with bismuth preps;12 Hrbl: deglycerrhizinated liquorice (DGL) 0.5-1 g a half hour before meals, also Slippery Elm and/or Comfrey tea; if bleeding, take CPM: Yunnan Paiyao on the way to emergency room.
Periodontal Disease: Anger at inability to make and/or back up decisions. Blotting toothbrush;13 vit C 1-3 g a day; vit A 10,000 IU a day; CoQIO 60?0 mg a day; also calcium 1 g a day, magnesium 500 mg; rinse mouth with dilute hydrogen peroxide (1 part 3% H2O2 to 4 parts water) and massage gums with fingertips; Elim: sugar, white flour, smoking. |
the Editors of FC&A Medical Publishing
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 Karate-chops cancer. One of the most exciting new studies about brassica vegetables came from the University of Massachusetts. A group of 34 postmenopausal women were asked by researchers to eat more brassica vegetables about two servings a day. The women only lightly cooked the vegetables by steaming or stir-frying during the month-long study. Amazingly, just by eating more of these vegetables, the women were able to raise their levels of an enzyme that can protect against breast cancer. |
Paul Pitchford
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 Add miso and simmer 5-7 minutes.
5-6 cups water
Serves 6.
1 tablespoon miso
CAULIFLOWER SOUP
1 cauliflower
Separate flowerets from cauliflower. Cut
V4 onion, minced (optional) off as much stem as possible and chop into
6 cups broth small pieces. Set flowerets aside.
*m
Sea salt to taste
Bring 4 cups of broth to boil.
V2 cup oat flakes or flour
Add stems, onion, oats, and salt. Cover.
2 tablespoons tahini
Reduce heat and simmer 10 minutes until tender.
While soup is cooking, bring the other 2
<ฆ> cups of broth to a boil. Drop in the w flowerets and simmer 5 minutes. |
| Add water and salt.
2 cups winter squash or pumpkin, Reduce heat. Simmer 35 minutes, diced Serves 8.
2 quarts hot water V2 teaspoon sea salt 1 teaspoon oil
WINTER SUNSHINE SOUPThis is a good soup to brighten up a dark day.
1 cup yellow split peas, soaked
2 quarts water
1 5-inch piece kombu, soaked V2 onion, cut into crescent moons
(optional)
2 carrots, cut into flowers 1 cup winter squash, diced
V2 cup parsley, chopped V4 teaspoon salt Miso to taste
Place kombu and peas in a pot with water.
Bring to scald. Reduce heat and simmer 30 minutes. |
| The strongest bitter qualities are in the herbal realm. Common examples are chicory root (Cicho-rium intybus), burdock root (Arctium lappa), horsetail (Equisetum arvense), and chaparral (Larrea divaricata). Roasted, ground chicory is available as a major ingredient in many coffee substitutes.
Salty foods include miso, soy sauce, seaweeds, salt, millet, barley, plus any food made salty by the addition of salt. Salt is overused in the typical diet, while the bitter flavor is under-represented. |
John Heinerman
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 She especially liked sauerkraut juice because "it contains lactic acid that is very soothing to the intestines." "I recommend it all the time to my female patients who are expecting; it helps them get over their morning sickness very quickly."
She told of one desperate situation in Macon County, Georgia, which she successfully treated a number of years ago. "This man about 55 years of age was in dire straits with a duodenal ulcer," she began. "Before he came to see me, he was taking a bottle of antacid a day and pills to chew on in his truck. |
Committee on Diet, Nutrition, and Cancer, Assembly of Life Sciences National Research Council
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 A number of nonnutritive and nutritive compounds that are present in these vegetables also inhibit carcinogenesis in laboratory animals. Investigators have not yet established which, if any, of these compounds may be responsible for the protective effect observed in epidemiological studies.
Alcohol
The effects of alcohol consumption on cancer incidence have been studied in human populations. In some countries, including the United States, excessive beer drinking has been associated with an increased risk of colorectal cancer, especially rectal cancer. |
| In a study of Hawaiian Japanese, Haenszel et al. (1972) reported lower risk of stomach cancer for consumers of several Western vegetables, many of which are eaten raw. In a corresponding study in Japan, the same investigators reported a lower risk of stomach cancer for consumers of lettuce and celery (Haenszel et al., 1976). In case-control studies conducted in Norway and in the United States (Minnesota), Bjelke (1978) also demonstrated an inverse relationship between incidence of stomach cancer and the indices for consumption of vegetables, especially among younger patients and women. |
Gary Null
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 Vi oz. pine nuts
2 tbsp. safflower oil
1 clove garlic, chopped finely
Carefully clean the carrots and zucchini. Cut them into bite-sized pieces and steam in either a bamboo steamer basket or a stainless steel steamer. Steam for approximately 8 minutes. Rinse arugula and parsley, pat dry with a paper towel and tear into smaller pieces. In a separate small bowl, combine the oil and the herbs. When vegetables are steamed, allow them to cool to room temperature. Transfer them into a large bowl and toss in the arugula and parsley. Pour oil mixture into the bowl as well. |
| Vi oz. brewer's yeast Vi tsp. cinnamon
LUNCH
Baked Potato Sesame
3 oz. tahini
3 oz. potato 3 oz. spaghetti Wi oz. scallions
1 tsp. dill
1 Vz oz. sesame seeds Wi tbsp. sesame oil lA tsp. coriander Vi tsp. salt
1 garlic clove, minced
Bake potato for 40 minutes at 400 degrees. When cool enough to handle, cut into 3/4" cubes. Cook spaghetti in a medium saucepan in 20 oz. of water for 10 minutes. Rinse scallions and chop them medium fine. Mix potato and spaghetti in a medium mixing bowl. Add the remaining ingredients. |
Sheldon Saul Hendler
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 Lecithin, phosphatidylcholine and choline are available in health food stores and certain drug stores and supermarkets. Lecithin is available in granular form and typically contains 20 percent phosphatidylcholine plus other phospholipids. Therefore, every 5 grams of lecithin contains about 1 gram of phosphatidylcholine, and every 50 grams contains 10 grams of the nutrient. It is important to note that 1 gram of lecithin is equivalent to 9 calories and the ingestion of 50 grams would yield 450 calories.
Recently phosphatidylcholine of higher purity has become available. |
Committee on Diet, Nutrition, and Cancer, Assembly of Life Sciences National Research Council
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| Haenszel ejt al. (1972) studied Japanese living in Hawaii. Migrants (Issei) continued to display an increased risk in Hawaii, but the Nisei offspring, who adhered to Western-style diets, did not. There were elevated risks for both Issei and Nisei users of pickled vegetables and dried/salted fish. Low risks were associated with the consumption of several Western vegetables, many of which are eaten raw. Using a similar protocol, Haenszel et al. (1976) showed that farmers in Japan, representing the lower socioeconomic class, had the highest risk for gastric cancer. |
| Modan e_t al. (1975) found that fiber-containing foods were consumed less frequently by cases of colon cancer than by controls, but there were no differences for cases with rectal cancer. They also observed no differences in consumption of fat-containing foods by either cancer group or the controls.
Parallel studies in Norway and Minnesota indicated that there was a slightly lower consumption of cereal products, milk, and coffee by colorectal cancer cases, compared to controls, and several vegetables were eaten less frequently by the cases (Bjelke, 1978). |
| However, the documented decrease in the annual per capita intake of sweet potatoes, from 11.1 kg per person during 1976 to 2.4 kg during 1980, combined with the declining consumption of fresh dark green and deep yellow vegetables, has very likely decreased the intake of dietary fiber and naturally occurring g-carotene, which recently have been studied for their possibly protective roles in carcinogenesis (Chapters 8 and 9). |
Patrick Quillin, PhD,RD,CNS
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 Conditionally essential nutrients (i.e., Coenzyme Q-10, taurine, arginine, EPA).
Too much, too little, or an imbalance of any nutrient leads to malnutrition. Most malnutrition in US is via the cumulative effects of long term sub-clinical deficiencies.
JUICING VERSUS PUREEING. Some of the earlier efforts at treating cancer with nutrition involved diets high in vegetables with regular fruit and vegetable juices offered throughout the day. Juicing has its advantages, because one glass of carrot juice is equal to about a pound of carrots, which few of us could eat. |
Velma J. Keith and Monteen Gordon
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| Note: Sprouts are the highest form of nutrition. It has been found that the time in a plant's life when it starts to sprout is the time when it contains as much as 10 times the concentration of vitamins and minerals.
Foods to Avoid Soups
Canned and creamed soups, commercial bouillon, fat stocks.
Sprouts
Sweets
Raw honey, unsulfured molasses, carob, pure maple syrup, pineapple juice, apple juice or apple juice concentrate, sorghum, barley sweetener, fructose, carrots.
Seasonings Herbs, garlic, onion, chives, parsley, majoram. |
Francois Couplan, Ph.D.
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 Europe. Various forms have been cultivated since Antiquity; the plants temporarily persist after cultivation.
The following varieties are common in North America:
Var. acephala, kale, collard. The leaves, and sometimes the pith of the stem, are eaten as a vegetable. Some cultivars with colored leaves are occasionally planted for ornament. The plant is also used as fodder.
Var. botrytis, cauliflower. The part eaten is the white mass composed of a close aggregation of abortive flowers with thickened peduncles. It is eaten raw or cooked. The large leaves are edible as well.
Var. |
John Heinerman
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| Vidalia onion
1 teaspoon parsley
*/4 cup sweet red or green bell pepper
*/2 teaspoon pimiento
Pinch of cayenne pepper
*/8 teaspoon Tabasco sauce
J/2 teaspoon Worcestershire sauce l ฎ
/2 teaspoon liquid Kyolic Aged Garlic Extract
1 cup ice cubes
Place all ingredients in a blender container in the order listed. Secure lid. Blend on HIGH speed until smooth. Serve immediately. Yield: 2 cups
Buttermilk and Cucumber Refresher
1 cup buttermilk
2-inch cucumber slice, peeled 4 small peppermint leaves
2 ice cubes
Place all ingredients in a blender container in the order listed. Secure lid. |
Bradley J. Willcox, D. Craig Willcox, and Makoto Suzuki
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 When you need meat flavor, add one small can of water-packed tuna fish.
Have a small amount of the entree and eat a large amount of salad or steamed vegetables.
Have stir-fried rice with a variety of greens and vegetables such as carrot leaves, spinach, etc. Cook with canola oil or olive oil.
For a quick salad, use pre-cut lettuce or spinach and mix with shredded carrots and broccoli florets. Dress with olive oil and balsamic vinegar.
Eat tofu and vegetables three times or more in a week (see Chapter Twelve for various tofu recipes). |
Stephanie Beling
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 Allylic sulfide, a phytochemical found in onions and garlic, enhances enzymes that detoxify carcinogens. Capsaicin, in hot chile peppers, and other phytochemicals in such spices as turmeric and cumin, keeps toxic molecules from attaching to DNA and perhaps initiating cancer. Diallyl disulfide blocks and suppresses cancer agents, and it stimulates production of a detoxification enzyme called glutathione-S-transferase.You find it in onions, leeks, scalhons, chives, shallots, and, most powerfully of all, in garlic. |
Schuyler W. Lininger, Jr. DC
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 Egg yolks, meat, and some vegetables contain PC. Lecithin (containing 10-20% PC) is added to many processed foods in small amounts, for the purpose of maintaining texture consistency.
Who Is Likely to Be Deficient?
Although choline deficiencies have been artificially induced in people, little is known about human deficiency in the real world.
How Much Is Usually Taken?
Small amounts of choline are present in most B-complex (p. 341) and multivitamin (p. 314) supplements. Are There Any Side Effects or Interactions? |
Ruth Winter
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 FLUORIDE An acid salt used in toothpaste to prevent tooth decay. See Sodium Fluoride.
FLUORIDONE A herbicide. The FDA residue tolerance in fish and crayfish is 0.05 ppm; as a residue in milk and eggs, 0.05 ppm; as a residue in fat, meat, and meat byproducts of cattle, goats, or hogs, 0.05 ppm. As a residue in kidney and liver of cattle, hogs, or goats, 0.1 ppm, and 0.1 to 1 ppm as a residue on various fruits and vegetables.
FLUORINE COMPOUNDS Calcium Fluoride. Hydrofluorsillic Acid. Potassium Fluoride. Sodium Fluoride. Sodium Silicofluoride. |
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. |
| Carrot, raw
2,240
1,021
74
0
0
Carrot A+ variety, raw
5,174
3,019
0
0
0
Carrot A + variety, cooked
7,272
4,253
0
0
0
Cashew apple, raw
44
4
0
0
0
Cashew apple, juice
23
0
0
14
14
Cassava leaf
851
0
0
0
0
Cauliflower
2
0
9
0
0
Celeriac, raw
0
0
0.3
0
0
Celery
201
0
1,021
0
0
Chicory leaf, raw
972
0
2,920
0
0
Coriander, not dried
567
0
0
0
0
Com, yellow
14
14
221
0
0
Cranberries, raw
6
0. |
Committee on Diet, Nutrition, and Cancer, Assembly of Life Sciences National Research Council
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| Although they concluded that the anti-mutagenic substance in these vegetables is chlorophyll, certain food substances without chlorophyll, such as apples, also inhibit mutagenic activity (Morita et al., 1978), indicating that some factor in foods other than chlorophyll can be antimutagenic.
Hemin
Certain pigments derived from animal systems have also been reported to have antimutagenic activity. |
Neal Barnard, M.D.
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 The solution is to avoid these foods, especially during the first four months of breast-feeding.
Stomachaches in older children are similar to irritable bowel syndrome in adults and are treated in much the same way by pediatricians. Avoiding problem foods, having more soothing foods, and using peppermint oil can all be effective.
DIVERTICULAR DISEASE
Diverticuli are small pouches that form in the wall of the large intestine. When they become inflamed and painful, the condition is called diverticulitis. |
Francois Couplan, Ph.D.
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| Brussel sprouts, broccoli), mustards (black, wh te, Indian), radish, turnip, horseradish, watercress, various cresses, rocket anc more.
-lonesty, dame's rocket and wallflower are commonly planted as ornamentals
\lliaria petiolata (B 4) Hedge Garlic, Garlic Mustard = A. officinalis, = Sisymbrium alliaria)
"rom the Latin "allium," garlic: referring to the odor of the plant. Naturalized from Eur. in N.E. N.Am.
The leaves have a very definite smell and tasi 3 of garlic. They are slightly bitter, with a swc etish aftertaste and make an excellent addi-tioi to salads. |
Marcia Zimmerman, C.N.
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 Muir Glen, organic) Vi cup fresh chopped parsley
I 2-cup- or 15-ounce-size can Great Northern or black beans Directions
1. Brown pork until well done in a skillet with I teaspoon of olive oil.
2. Cover with water and simmer until tender, approximately 45 minutes.
3. In the meantime, pierce skin of spaghetti squash in several places and cook in microwave on high until soft, 10 to 12 minutes.
4. When pork is done, place it in a soup pot and add the vegetables.
5. Cover with water, then add the spices, tomato juice, parsley, salt, and pepper. |
Elizabeth Somer, M.A., R.D.
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 Top with 2 tablespoons chopped cilantro (105 calories)
Vi whole wheat pita dipped in Va cup fat-free retried beans with 1 teaspoon salsa (105 calories)
1 tablespoon orange juice concentrate, l/z banana, and 2 apricot halves blended to make a smoothie (97.2 calories)
V2 cup cooked brown rice mixed with 3 tablespoons cooked black beans, seasoned with cumin, salt, and pepper to taste (96.6 calories)
(1 1 fi!
GUIDELINE 5:
Adopt any or all of the following suggestions, which help you work with, rather than against, your drive to feel comfortably full on fewer calories. |
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