| Healthy food sources: colored fresh fruit and vegetables.
Degradation: reduced by heat, light, and oxygen.
Food forms: provitamin A carotenoids in plants and retinyl esters in animal products. Forms in the body: retinol, retinal, retinoic acid, retinyl palmitate, and beta-carotene.
Summary for Vitamin D
Main functions: keeps bones strong and helps regulate calcium and phosphorus. Adequate Intake: under age 50, 200 IU; ages 51-70, 400 IU; age 70+, 600 IU. Toxicity is possible only with supplemental forms of vitamin D and is rare. Tolerable upper intake level is set at 2,000 IU daily. |
Andreas Moritz
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 Try to include one or two pieces of fresh fruit per day in your diet. If you use fruit juice, make sure it is freshly prepared and not older than one hour (best diluted with water). Packaged fruit juices are pasteurized, which makes them acid-forming, deprives them of natural enzymes, and depletes the body of important minerals and vitamins. Many brands contain artificial sweeteners, which dehydrate the body and may damage the brain, nervous system and immune system. It is preferable to eat one kind of fruit at a time.
Fruit or fruit juices should always be taken on an empty stomach. |
| One half-hour later, you may eat one or two pieces of fresh fruit. One hour later you may eat regular (but light) food. By the evening or the next morning you should be back to normal and feel the first signs of improvement. Continue to eat light meals during the following two to three days. Remember, your liver and gallbladder have undergone major "surgery," albeit without the harmful side effects or the expense.
Note: Drink water whenever you are thirsty, except right after drinking the Epsom salts and for the first two hours after drinking the oil mixture. |
| The best source of healthy vitamins is fresh fruit, vegetables, grains, legumes, nuts, seeds, etc. Fruits and vegetables also contain important health-essential nutrients known as phytochemicals—nature's food coloring agents. They give fruits and vegetables their color. And to obtain vitamin D, the best and cheapest source is sunlight. B12 basically consists of microbes living in your mouth and gut. There is no need to look for other sources of vitamins. |
Carol Simontacchi
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 Day Two
Breakfast: Rice-based protein drink blended with fresh fruit and flax seed or olive oil.
Lunch: Curried Chickpeas and Kale (page 91), spelt bread.
Dinner: Braised Lamb (page 92), mashed potatoes, steamed carrots and peas.
Snack: fresh fruit. Day Three
Breakfast: 2 poached or fried eggs, 2 slices gluten-free bread (millet is good).
Lunch: Roasted Red Pepper Hummus (page 90) with rice crackers and fresh vegetables. |
Dr. Steve Blake
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 This is easiest to achieve with a diet made up predominantly of unprocessed fresh fruit, vegetables, and whole grains.
SOURCES OF SODIUM
Three-quarters of the salt consumed by Americans is hidden in processed food. Only one cup of macaroni and cheese has a whole day's dose of salt. Unprocessed food such as fruit, vegetables, grains, legumes, and unsalted nuts and seeds are low in sodium; please refer to Graph 8-1. |
Michael T. Murray and Michael R. Lyon
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 For example, vegetables and fresh fruit are high in water and fiber.
Salads with minimal or low-calorie dressings; roasted or grilled vegetables; hearty vegetable or legume-based soups; boiled whole grains; legume dishes; high-protein, low-calorie smoothies; and fresh, nontropical fruits are all examples of foods that can be enjoyed liberally because they promote satiety while adding abundant nutrients and minimal calories. The key to keeping these foods high in volume and yet low in their caloric density is to avoid adding more than a small amount of fat or other high-calorie embellishments. |
David W. Grotto, RD, LDN
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 The idea to preserve the fresh fruit by drying in the sun probably began in the Caspian Sea region. In California in the mid-nineteenth century, Louis Pellier planted plum tree cuttings from France.
Plums aka "Prunes" (Prunus domestica)
MONKEY BUSINESS
Where Are Plums Grown?
Nearly one hundred percent of plums grown in the United States and seventy percent of the world's supply are from California.
Why Should I Eat Plums?
Plums are a rich source of fiber and contain important nutrients such as potassium, vitamin K, and minerals such as iron. |
Jack Challem
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 A nutritionist suggested that Kimberly start her day with an egg and some fresh fruit, avoid snacking,and have a little more protein and vegetables for lunch (such as a burger without the bun, plus steamed vegetables). The nutritionist also recommended that Kimberly drink a couple of cups of green tea each day—the tea is rich in L-theanine, a natural substance that improves mental focus.
Within a few days of making these changes, Kimberly became less spacey and more focused. She was not as easily distracted or frazzled by what people were doing around her. |
Elaine Magee
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 Finish meals simply, with some fresh fruit. Sweet pastries, frozen ices, and other treats are usually served at other times with black coffee.
As a result, a population that enjoys the Mediterranean diet, which is low in saturated fats and rich in both omega-3 fats and a wealth of phytonutrients, has a markedly lower incidence of many forms of cancer and heart disease.
THE STUDIES THAT PUT THE MEDITERRANEAN ON THE DIETARY MAP
Decades after Dr. |
David W. Grotto, RD, LDN
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| It's also great topped with fresh fruit or served straight up!
LEMON SAUCE (optional)
'A cup granulated sugar 'A cup honey I tablespoon cornstarch % teaspoon salt
I cup boiling water 1 teaspoon butter I teaspoon lemon zest 1 lemon, juiced
'A teaspoon nutmeg directions:
In a large saucepan, add sugar, honey, cornstarch, salt, and nutmeg. Gradually stir in boiling water. Simmer over low heat, gradually stirring until sauce thickens. Remove from heat; stir in butter, lemon zest, and lemon juice. Serve drizzled over bread pudding. break it down . . . |
| Remove from frying pan and top with your choice of maple syrup, honey, fresh fruit, or preserves. break it down . . .
Calories: 310; Total fat: 19g; Saturated fat: 3g; Cholesterol: 80mg; Sodium: 380mg; Total carbs: 9g; Fiber: 2g; Sugar: 2g; Protein: 25g. ingredients: 2 large bananas 8 slices whole wheat bread 2 eggs 2 egg whites
Cloves (Eugenia caryophyllus)
SPEAK IN CLOVED TONGUE Did you know . . . during the Han dynasty, people were required to put a piece of clove in their mouths to hide bad breath before they were allowed to talk to the Emperor?
What's the Story? |
| Puree Hachiya persimmon flesh and add it to drinks, smoothies, or fresh fruit sauces. You can also use the puree to make cookies.
• Slice Fuyu and spread with lime juice, salt, and chili powder. Eat with a slice of low-fat cheese.
• Make salsa with a twist—add Fuyu, onion, tomatillo, cilantro, and chili serrano, and mix together. mushy.
Persimmon Muffins by Chef J. Hugh McEvoy Serves: 12 • Prep and baking time: 20 minutes
This recipe contains eight powerhouse foods. |
Elaine Magee
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| Toasted oats can be added to trail mix or sprinkled on top of yogurt, frozen yogurt, or fresh fruit. In cookie dough, toasted oats make a great lower-fat replacement for a portion of the nuts. To toast oats: Add about 1/2 cup of quick or old-fashioned oats to a nonstick skillet coated lightly with canola-oil cooking spray. Spray the tops lightly, too, if desired. Keep stirring the oats gently over medium-high heat as they lightly brown, about 3 minutes. Store in a covered container or sealable plastic bag.
Eat oatmeal raw. |
| Dried fruits, because they contain less water, tend to have an energy density four times that of their fresh fruit counterparts. Grapes, for example, have an energy density (calories divided by weight in grams) of 0.7, while raisins have an energy density of 3.0. Fat also increases the energy density of food. To lower the energy density of foods like soups, sandwiches, or casseroles, substitute fruits and vegetables when possible for higher energy-density ingredients (like high-fat cheese, cooking fat, or sausage). |
Dan Buettner
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 I wasn't familiar with all the different kinds of fruits and vegetables available to Nicoyans, but all of our team's research and everything we had observed directly in the field pointed to Nicoyans being big consumers of fresh fruit. Our research also suggested that fruits' role in preventing stomach cancer seemed to offer a piece in Nicoya's longevity puzzle.
SOMETHING IN THE WATER? Near the end of our second week in Nicoya, Gianni and Michel were putting a couple other pieces in place. |
David W. Grotto, RD, LDN
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| Simmer or bake amaranth along with another grain in apple juice, then serve it with fresh fruit.
• Prepare low-fat "refried" amaranth as an alternative to rice.
• You can toast amaranth seeds in a skillet and they pop like popcorn. Popped amaranth makes an excellent breading for fish or meat, or a crunchy topping for soups, salads, and casseroles.
• Boiled amaranth, when chilled, develops a gelatinous consistency that can be used to prepare fruit jams with no pectin and very little sweetener. |
James Dowd and Diane Stafford
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 Keep fresh fruit handy for you, your coworkers, and your family. This simple move will make people around you eat less trash food.
Option 1 xh cup chopped walnuts with flax meal 1 banana dipped in walnuts 1 apple
Option 2
1 boiled egg
1 banana dipped in walnuts and flax meal 1 orange
Doing Dinner Right
What if your spouse, kids, or partner refuses to eat this way? Then you just cook your own meals; that's what I've done since I switched to this diet. Believe me, not everyone wants to eat this healthy. Many people say, "Hey, I don't feel really bad, so why change? |
David Winston, RH(AHG), and Steven Maimes
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 The fresh fruit is thinly sliced and dried. These fruit chips are seasoned with caraway seed, salt, and yogurt as a nutritive snack for people who have fasted or for people with poor digestion.
A traditional form of processing amla known as svaras bbavana (cooking the herb in its own juice) significantly increases its antioxidant effects.
Ashwagandha
Ashwagandha is not particularly pleasant-tasting, but in India it is commonly cooked in milk with molasses as a sweet, nourishing beverage to relieve weakness, anemia, and insomnia. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Eat more fresh fruit and vegetables with a high nutrient content. Increase your intake of legumes (especially soy), dark leafy greens (for their protective antioxidant content), essential fatty acids (flaxseed, evening primrose, and borage oils), and nuts and seeds (a good source of zinc).
During andropause, declining levels of testosterone may lead to a relative excess in estrogen; this female hormone can, in turn, reduce the effects of testosterone in the body. Dr. |
| DHM, authors of Menopause and Estrogen, suggest the following foods to help balance estrogens: raw fruits, fresh fruit and vegetable juices (especially green juices), leafy green vegetables, garlic, figs, dates, cabbage, avocados, grapes, apples, beets, spirulina, chlorella, seaweed, wheat germ, and wheat germ oil.34
Supplementing with essential fatty acids (EFAs) can be important for balancing your hormones. "Many women actually eat themselves into hormonal dysfunction," says clinical nutritionist Ann Louise Gittleman, who specializes in natural hormone therapy. |
| In general, mild toxicity can be corrected by consuming ample quantities of fresh fruit, vegetables, whole grains, and a limited amount of high-quality proteins. It is important to stop eating and drinking harmful substances, such as alcohol, caffeine, and unsaturated fats. Periodic liver cleansing treatments can also help prevent an excess buildup of liver toxins. One of the hallmarks of natural medicine is attention to the condition of the internal organs, especially the liver and gallbladder. It is surprisingly easy to use herbs and nutrients to safely and effectively cleanse these organs. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Basmati brown rice. fresh fruit. Salad bar. That's a typical menu at New York City's private Calhoun School since 2002, thanks to world-class chef Robert Surles ("Chef Bobo").
Using fresh foods (usually seasonal), bold flavors, and no refined sugar, Chef Bobo introduced Calhoun's 650 students to nutritious meals, where desserts are relegated to a minor, once-a-week role and served in 1.5 ounce tasting cups. "We want them to understand that fruit is dessert," says the teacher at New York City's French Culinary Institute, a catering business owner and former chef for Yankees player Derek Jeter. |
Michael T. Murray and Michael R. Lyon
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| Likewise, if you find yourself snacking all evening, you are better off nibbling on fresh fruit, raw vegetables, or a pudding made with a PGX-containing meal replacement instead of just trying to stop eating during the evening. Substituting a good habit for a bad habit is easier and will be more successful than just trying to stop the old bad behavior. The brain program that controls your bad habit will adapt and accept the new healthier habit as an acceptable response to the unhealthy impulse to eat. |
James Dowd and Diane Stafford
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| Also, make available (at home and work) large cases of fresh fruit.
For dinner you can have lean meats, and Universal Marinade (see the recipes) can double as a salad dressing and a seasoning for vegetables. See www.eatwild.com for farms that produce organic produce and grass-fed animal meat. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 That study reported that people who ate more of the following had lower incidences of cancer: raw and fresh vegetables, leafy green vegetables, Cruciferae, carrots, broccoli, cabbage, lettuce, and raw and fresh fruit (including tomatoes and citrus fruit).2 Vegetables and legumes can also substitute for meats that can be high in saturated fat and calories and also contain substances that can promote diseases like cancer. |
| Other choices include: low-fat yogurt, grilled chicken breast sandwich on whole grain bread, vegetable wraps, and fresh fruit. Remember: Skip the mayo! Take advantage of travel to walk, walk, walk. Use layover time in airports for a brisk walk around the terminal. Skip the moving sidewalks. If you're in a new city, walking is the best way to explore. If you're on a car trip, stop regularly to stretch your legs and log some steps on your pedometer.
Avoid mini bars at hotels. They're expensive and tend to feature high-calorie, low-nutrient-density foods. |
James Dowd and Diane Stafford
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| Many days he eats very little, but he mainly consumes only diluted apple juice, milk, cheese, fresh fruit, carrots, chicken, turkey patties or slices, whole-wheat bread, bridge mix (pretzels and nuts), and cookies. He gets lots of sun with daily trips to the park?at least two hours per day in the sunshine (of Southern California). What's the problem?
A: At his age and living in the Southern California sun, it's unlikely that he's vitamin D-deficient. So his diet may be the problem. |
Dr. Steven R. Gundry
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 Despite the fact that they're marketed as healthy, a handful of dried fruit is the caloric equivalent of three to eight servings of fresh fruit! Just look at the calorie count on a small package of trail mix.
DEMOLISHING THE WHOLE GRAINS MYTH
I touched upon whole grains early in this book, when I introduced the Evolution of the Human Diet chart (page 27). Now that you can choose to include a modest amount of them in your diet, it is time for me to address the issue in greater depth. Eating calorie-dense foods got us to where we are today-double entendre intended. |
Andreas Moritz
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 One half-hour later, you may eat one or two pieces of fresh fruit. One hour later you may eat regular (but light) food. By the evening or the next morning you should be back to normal and feel the first signs of improvement. Continue to eat light meals during the following 2-3 days. Remember, your liver and gallbladder have undergone major "surgery," albeit without the harmful side effects or the expense. Note: Drink water whenever you are thirsty, except right after drinking the Epsom salts and for the first two hours after drinking the oil mixture. |
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