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Best Choices From the People's Pharmacy Joe Graedon, M.S. and Teresa Graedon, Ph.D. See book keywords and concepts

They are not the only dried fruit that can be helpful in an attempt to overcome constipation. Dried figs and even apricots provide a little variety. They may not have any specifically laxative components, but they certainly are good sources of fiber, and some people find them quite helpful. Dried apricots (two a day) and plenty of water can relieve constipation. It helps me and has helped my friends. FLAXSEED Another source of fiber is not nearly as well known as prunes. Flaxseed has long been used as a source of soluble fiber.

Adaptogens: Herbs for Strength, Stamina, and Stress Relief David Winston, RH(AHG), and Steven Maimes See book keywords and concepts

Take up to two or three cups per day. Safety Issues: Avoid use in diarrhea or dysentery. Herb/Drug Interactions: This herb contains tannins, and these substances can interfere with mineral absorption, especially iron. Tannins also can bind alkaloid medications such as theophylline. Separate the ingestion of amla and iron or alkaloid medications by three to four hours. Selected Research Studies Adaptogenic Properties of Six Rasayana Herbs Used in Ayurvedic Medicine (Rege, Thatte, and Dahanukar 1999). Six traditional rasayana herbs were studied to determine if they had adaptogenic activity.

Take up to three cups per day. As a Food: Eat up to 1 oz. per day. Safety Issues: Avoid using lycium fruit if you are sensitive to plants in the nightshade family. Avoid its use in patients with diarrhea, flatulence, and abdominal bloating. Herb/Drug Interactions: Patients undergoing chemotherapy or radiation therapy can use lycium fruit to protect against lowering of white blood cell counts and to enhance the effects of the therapy.

Unleash the Inner Healing Power of Foods The Editors of FC&A See book keywords and concepts

Top frozen waffles with fruit or make dried fruit compotes as a topping for grilled chicken or fish. Bake an apple for dessert or learn to poach a pear." "For vegetables," she says, "I suggest the 'sneak' method. Toss veggies into the boiling water when cooking pasta. Top a grilled chicken breast with a mild tomato-based salsa or grate vegetables like carrots, bell peppers, and onions into gelatin-based salads. Bake a sweet potato and top it with cinnamon or make a vegetable plate for dinner on occasion instead of a meat-based entree.

Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs Neal D. Barnard and Bryanna Clark Grogan See book keywords and concepts

For snacks or dessert, enjoy fresh rather than dried fruit. Remember that fruit is better than crackers or pretzels. þAdd chunks of zucchini, squash, peppers, onions, or eggplant to sauces or pizza. There's an easy way to check the energy density of commercial food products: Just take a look at the label. If one serving has fewer calories than grams, it is a good choice. For example, the label on a can of black beans (below) shows that a serving has 90 calories and weighs 122 grams, so the beans are a good choice. They are a volumetric food.

Anti-Aging Manual: The Encyclopedia of Natural Health Joseph E. Mario See book keywords and concepts

Avoid Sulfur in water pipes, furnace smoke, aluminum, and sulfured dried fruit. The Pineal gland may control tumor growth through Melatonin release, less in the winter giving less survival, and more in the summerformore breast tumor patients'survival. Prostate and breast tumors are known to grow quicker, and metastasize more easily when tumor blood vessels numberover 100/recurwithin33months; fewerthan33bloodvesselsgave5%risk of recurrence (Journal ofthe National Cancer Institute 90;42:4). Every 10-blood vessel increase increased metastasis risk to nearby lymph nodes 1.59-fold, and 1.

Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs Neal D. Barnard and Bryanna Clark Grogan See book keywords and concepts

Because their water has been removed, however, it is easy to take in far more calories with dried fruit than with fresh fruit, so it pays to favor the fresh varieties. Instant soups are great to keep in your desk drawer; just add hot water when you are ready to eat. Minestrone, split pea, lentil, and other varieties are typically vegan and low in fat. A simple sandwich of lettuce and sliced cucumber and tomato with mustard on rye bread will fill you up, with nothing to regret. Three-bean salad will hold you until dinner. Air-popped popcorn skips the fat of the usual kind.

The Encyclopedia of Healing Foods by Michael Murray, N.D. and Joseph Pizzorno, N.D. See book keywords and concepts

Keep in mind that one serving equals one 1 medium fruit or Vi cup of small or cut-up fruit; 4 ounces of 100 percent juice; or Vi cup dried fruit. High-Quality Protein: Two to Three Servings Daily The detrimental effects of diets high in saturated fat and cholesterol have been stressed for decades. Likewise, the importance of the omega-3 fatty acids in the battle against chronic disease is now well known. Fish consumption, in particular, has shown tremendous protection against heart disease and cancer because of the high content of omega-3 fatty acids in fish.

The diet should also eliminate concentrated simple carbohydrates, such as sugar, honey, dried fruit, and concentrated fruit juice, since they inhibit the immune system. Recurrent ear infection is strongly associated with early bottle-feeding, while prolonged breast-feeding (for a minimum of six months) has a protective effect. Whether this is due to an allergy to formula or the protective effect of human milk against infection has not yet been determined. It is probably a combination of both.

If desired, sweeten with a little honey, molasses, or maple syrup; add a handful of raisins, dried fruit, cinnamon, or allspice; and top with a few of your favorite nuts. • For popped amaranth seeds, heat them in a heavy, dry skillet on medium-high heat, stirring constantly until they pop (5 to 8 minutes). Add to your favorite granola or other dry cereal, or serve topped with milk and strawberries as a protein-rich breakfast cereal or snack. • Amaranth flour can be used in making breads, muffins, pie crusts, pasta, and other baked goods.

Food Intolerance Bible Antoinette Saville and Antony J. Haynes See book keywords and concepts

Coarsely mash the bananas and place in a bowl with the dried fruit, nuts and spices. Briefly stir all the remaining ingredients into the mixture. Spoon the muffin mixture into the prepared pan and bake for about 15-20 minutes or until firm to touch. Cool the muffins in the pan, transfer to a wire rack, remove the wax paper and serve warm. Appendices A pulse test is one of the best ways of finding out what foods you have an intolerance to. It is not too complicated - this appendix includes full instructions along with a brief history of the test.

Sieve the flours, baking powder and spices into a bowl and mix in the dried fruit and almonds. Stir in the date mixture and the fruit juice and spoon the mixture into the prepared pan. Bake for about 45 minutes or until a skewer, inserted into the middle of the cake, comes out clean. Cool the cake in the pan, then transfer to a wire rack and remove the wax paper. Serve the cake in slices.

The Encyclopedia of Healing Foods by Michael Murray, N.D. and Joseph Pizzorno, N.D. See book keywords and concepts

Again, as with any dried fruit, it is healthier to choose those without preservatives such as sulfur dioxide. Store prunes in a tightly sealed container to retain moisture in a cool, dry place. They will keep for several months. To maximize freshness, prunes can be stored in the refrigerator for about six months. TIPS FOR PREPARING If you have prunes that are extremely dry, soaking them in hot water for a few minutes will help to refresh them. If you are planning on cooking the prunes, soaking them in water or juice beforehand will reduce the cooking time.

Fresh figs are deli- Jnroltfijjsk cate and perishable, so most R^Opy^n often figs are dried, either by ex- ^Bffi||jj|apF posure to sunlight or through an artificial process, creating a sweet and nutritious dried fruit that can be enjoyed throughout the year. Figs vary dramatically in color and subtly in texture depending upon the variety, of which there are more than 150.

Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care Michael T. Murray See book keywords and concepts

A cup dried fruit. Good Oils (Nuts, Seeds, and Oils)? Servings Daily These foods provide the beneficial oils, especially the monounsaturated fats, and regular nut consumption has been shown to improve blood sugar regulation. Focus on raw nuts and seeds. Definitely avoid nuts and seeds roasted in oils or coated with sugar. Nuts and seeds are great to add to salads and sauteed greens. Try to mix it up a bit by eating a variety of nuts and seeds, such as almonds, brazil nuts, walnuts, pecans, flaxseeds, sunflower seeds, and pumpkin seeds.

The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D. See book keywords and concepts

Non-heme iron is also found in these foods, as well as in dried fruit, molasses, leafy green vegetables, wine, and most iron supplements. Acidic foods (such as tomato sauce) cooked in an iron pan can leech iron into the food and thus also be a source of dietary iron. Vegetarians eat less iron than non-vegetarians, and the iron they eat is somewhat less absorbable. As a result, vegetarians are more likely to have reduced iron stores.2 Vegetarians can increase their iron intake by emphasizing iron-containing foods within their diet (see above), or in some cases by supplementing iron, if needed.

The Encyclopedia of Healing Foods by Michael Murray, N.D. and Joseph Pizzorno, N.D. See book keywords and concepts

Dried fruit, nuts, bananas, apples, and other fruits and vegetables are good sources of boron. Since nuts, fruits, and vegetables are the main dietary sources of boron, diets low in these foods may be deficient in boron. BORON CONTENT OF SELECTED FOODS, IN MILLIGRAMS PER 3/2-OUNCE (100 GRAM) SERVING Prunes 2.7 Raisins 2.5 Almonds 2.3 Peanuts 1.8 Hazelnuts 1.6 Banana .372 Apple, red, with peel, raw .273 Apple juice .241 Grape juice .202 Peaches, canned .187 Broccoli .185 Orange juice .159 Cherries, dark .

SuperFoods Rx: Fourteen Foods That Will Change Your Life Steven G. Pratt, M.D. and Kathy Matthews See book keywords and concepts

Blueberries and cranberries are not a heavily treated crop, but strawberries and grapes (and thus raisins) are, so I buy organic dried fruit when possible. Dried fruit seems to possess significant antiwrinkle properties. BERRIES IN THE KITCHEN Berries are available fresh, dried, or frozen, so they can be eaten year round. My wife and I munch on fresh berries while having our morning hot beverage.

The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D. See book keywords and concepts

Although it has not been tested for efficacy, saw palmetto is occasionally taken as a tea made with 5-6 grams of the powdered dried fruit. Ground, nonstandardized berry preparations (1—2 grams per day) and liquid extracts of whole herb at 5—6 ml per day are also sometimes used but have not been specifically tested. Are there any side effects or interactions? No significant side effects have been noted in clinical trials with saw palmetto extracts.

The dried fruit (also called achenes) are used to produce modern herbal extracts. MilkThistle has been used in connection with the following conditions (refer to the individual health concern for complete information): Rating Health Concerns irk-k Alcohol-related (page 12) liver disease irk* Hepatitis (page 220) Liver cirrhosis (page 290) •k** Gallstones (page 193) Historical or traditional use (may or may not be supported by scientific studies) Medical use of milk thistle can be traced back more than 2,000 years.

The German Commission E monograph suggests 'A—2 teaspoons of the dried fruit daily.4 To make a tea, 1 cup (250 ml) of boiling water is added to 1 teaspoon (5 grams) of juniper berries and allowed to steep for twenty minutes in a tightly covered container. Drink one cup (250 ml) each morning and night. Juniper is often combined with other diuretic and anti-microbial herbs. As a capsule or tablet, 1-2 grams can be taken three times per day, or A—A teaspoon (1-2 ml) of tincture can be taken three times daily. Are there any side effects or interactions?

Preliminary evidence suggests that some people with IBS have greater trouble absorbing the sugars lactose (as found in milk), fructose (as found in high concentration in fruit juice and dried fruit), and sorbitol (as found in some dietetic candy) than do healthy people.12 In this report, restricting intake of these sugars led to reduction in symptoms in 40% of people with IBS. Limited research has suggested that fiber (page 512) might help people with IBS.

Concentrated amounts of fructose are found in dried fruit and fruit juice. Sorbitol is found primarily in dietetic foods, where it is used instead of sugar (sucrose). No conventional treatments of IBS have been proven to be effective in controlled trials. Dietary changes that may be helpful Several trials reporr that food sensitivities (page 14) occur in only a small percentage of people with IBS.1' 2' 3 However, a leading researcher in the field claims at least 3.

Unleash the Inner Healing Power of Foods The Editors of FC&A See book keywords and concepts

You can tell kidney stones to take a hike with the magnesium you'll get from the dried fruit trail mix. Or snack on the mineral's other sources — seeds, legumes, artichokes, beet greens, and rice. Dinner: • a salmon filet • black beans and rice • wedge of honeydew melon Your last meal of the day will round out your supply of potassium, magnesium, and vitamin B6. By this time, the fab four will be a big hit with your kidneys.

The Secret of Scent: Adventures in Perfume and the Science of Smell Luca Turin See book keywords and concepts

Damascones bring to mind autumn issues of women's magazines, full of red-haired beauties pictured outdoors in big sweaters. dried fruit, like dried spices such as cloves and cinnamon, and resins such as incense and myrrh, have what I would call an archaic smell, suggestive of a time when spices and drying were used as preservatives. These remnants of the pre-phenolic age smell intensely salubrious. This may be some sort of ancestral memory, because they are.

Unleash the Inner Healing Power of Foods The Editors of FC&A See book keywords and concepts

All fruits, but especially prunes, cherries, apples, olives, pears, melons, grapes, jam, and dried fruit. The researchers recommend two or three pieces of fruit per day. • Nearly all vegetables, but especially leafy greens, spinach, eggplant, asparagus, celery, onions, leeks, and garlic. Try for at least five servings of vegetables, totaling 15 to 17 ounces, each day. If you're not sure how much that is, notice the ounces listed on cans or packages of vegetables and check the scale when you weigh fresh vegetables in the store.

To add a satisfying crunch to dishes without touching a nut, mix in rice crispies, candy pieces, crunchy fresh vegetables, or dried fruit. Milk. Dairy doesn't just come in cartons. Check labels because you may find these milk by-products in lots of foods: casein, sodium casemate, lactose, and whey. Also check that the meat slicer in your deli is not also used for cheese. Lactose intolerance, a digestive sensitivity to dairy, has made substitutes like rice and soy milks readily available. In recipes, you can also replace milk with an equal amount of water or fruit juice. Eggs.

Foods That Fight Disease: A Simple Guide to Using and Understanding Phytonutrients to Protect and Enhance Your Health Laurie Deutsch Mozian, M.S., R.D. See book keywords and concepts

Dried figs are a significant source of califs Like Comparing Apples and Dried Apples Ounce for ounce, dried fruit sometimes appears more phytochemi-cally dense than the same variety of fresh fruit. That's because the water content of fresh fruit is higher, which adds more weight. So when they're examined side by side ounce for ounce for phytonutri-ents (except ascorbic acid) and phytochemicals, the dried fruit will appear to deliver more. Bear in mind that ounce for ounce, the same weight of dried fruit also will have a higher sugar content and more calories than the fresh fruit. cium.

Gary Null's Power Aging Gary Null See book keywords and concepts

After four days they have dried fruit that will last all year. Since grains, seeds, and nuts are easily stored, they generally always have them around, in giant barrels in storage areas together with dried fruit. In fact, many of the barns look a good deal like health food stores! They have a root cellar five feet underground where gourds, squash, potatoes, yams, rutabaga, kohlrabi, parsnips, carrots, and other root vegetables are stored. They have a cheese house containing many different cheeses, each aged in a wax casing and preserved on the outside by honey.

The Okinawa Diet Plan : Get Leaner, Live Longer, and Never Feel Hungry Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D. See book keywords and concepts

The water-rich concept becomes clearer than ever when you consider dried fruit versus plump ripe fruit. Two cups of fresh apricots, for example, has about the same amount of calories as only x/i cup of the dried version you find in trail mix. You can eat four times as much fresh as dried. They're essentially the same food, only the trail mix type is lacking the water. So include more fresh fruit in your diet and less dried—grapes rather than raisins, plums rather than prunes—for more satiety and fewer calories. Almost all fresh fruits and vegetables can be eaten in unlimited quantities.

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