Gary Null and Amy McDonald
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 Today I am vegetarian, eat fresh fruit and vegetables, and exercise by walking and using a rebounder. I have a veggie kitchen—wheat-daiiy-sugar free—and love my diet. There are so many substitutes for foods I used to crave. Also, I am free of the heaviness of overeating. I invent new recipes.
My children lost a wonderful father. I refused to let them lose their mother. Many people prayed for me. I am most grateful. My last body scan revealed that I am cancer free.
JOHN
I developed psoriatic arthritis thirty years ago and had surgery to fuse my right wrist. |
David Winston, RH(AHG), and Steven Maimes
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 The fresh fruit can be eaten raw or cooked and made into a jelly or jam. For use as a general tonic in China, patients are advised to chew dried schisandra berries daily for one hundred days. Dried schisandra berries were used as a staple food for Siberian hunters and gatherers and taken on journeys to relieve fatigue. A restaurant in Amherst, Massachusetts, sells a product called Sandra Berry Juice. This wonderful energizing juice combines fresh schisandra berry juice with water and sugar. |
Brenda Watson and Leonard Smith
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 These mix well with water or juice and add a delicious hint of fresh fruit flavor to everything from yogurt and oatmeal to cereals and traditional smoothies.
LIQUID GREENS AND WHOLE-FOOD MULTINUTRIENTS
"Green formulas" offer combined extracts from various nutrient-rich sources such as dark green leafy vegetables, sprouts, sulfur-containing vegetables, and green tea. Liquid formulas are best. They can also include such ingredients as organic raw, uncooked aloe, which is readily absorbed by the body and is a nutritious whole-food method of delivering the nutrient-rich greens best. |
Dan Buettner
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 She had no packaged or processed foods; everything required preparation except the fresh fruit.
Panchita still cooked on a wood-burning fogdn, the traditional Chorotega clay oven that looks a bit like a wide-mouthed volcano atop a wooden platform. Elizabeth and I silently watched as Panchita prepared the food. She moved slowly and deliberately, heating up beans and seasoning them with garlic and onions. From an earthen pot she scooped out grayish corn that had been soaking in lime overnight, rinsed the kernels and ground them with a hand crank into dough. |
Brenda Watson and Leonard Smith
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| Eighty percent of the time eat foods that you know are going to nourish your body: fresh fruit, veggies, lean proteins, wild fish, raw nuts, seeds, yogurt, and salads. Then once in a while treat yourself with something that you know is not on your list of good things. I say this because you have to make the lifestyle doable!
Try shopping the perimeter of a grocery store, as this is where the fresh produce, meats, and dairy will be. You will be avoiding most of the processed and refined products that are generally located in interior aisles of grocery stores. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 What's more, the school doesn't hold bake sales but rather raises needed funds selling water, fresh fruit, student art, and school photos, and holding car washes. Birthdays aren't celebrated with cakes and soda but instead by playing educational games and nibbling on fruit, vegetables, chicken salad, soy dishes, and ethnic, nonsugary meals. Students even learn about nutrition and how to read food labels in various classes.
Dr. |
Mary-Ann Shearer
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 I am certain of one thing, and I have seen it over and over again: all these symptoms can be cured completely by steering clear of refined sugars, starches, and alcohol and by changing one's eating habits to include quantities of fresh fruit and vegetables in the diet. I used to suffer from all the above symptoms and at times became quite suicidal. I thought that I had inherited the depression problems from my father's side of the family. |
Carol Simontacchi
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 Snack: fresh fruit or raw nut mix.
Breakfast: Brown Rice with Fruit and Nuts (page 86).
Lunch: A Salad You Could Enjoy Every Day (page 89).
Dinner: Southeast Asian Seafood Stew (page 94) over quinoa or rice.
Snack: Half avocado with a splash of olive oil and balsamic vinegar.
Once you start eating a diet rich in inflammation-fighting foods, you'll see that it has many benefits, not the least of which is great flavor. Because of all the fruits and vegetables, for instance, this diet is relatively low in calories and will help your weight remain at a healthy level. |
Phyllis A. Balch, CNC
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 Drink plenty of pure fresh fruit and vegetable juices.
Q Supplement your diet with plenty of fiber (oat bran is a good source) and pectin (found in apples).
Note: Always take supplemental fiber separately from other supplements and medications.
Q Eat fish in moderation, and always broil it; do not baste it in its juices. While some fish may contain mercury, fish also contains compounds called alkylglycerols, which help to remove mercury from the body. If there is mercury in the fish, it is primarily stored in the fat. |
Doris J. Rapp, M.D.
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 The Government urges children to eat more fresh fruit and vegetables but reports indicate pesticide residues in fresh fruit were found on:
56% in grapes
47% in nectarines
32% in peaches 123"-b
• Canned fruits and fruit juices are less toxic but these can contain phthalates that leak from the metal cans. 27a"d This chemical can cause precocious puberty in girls.49c (See Chapters 3, 4, 6.)
• A hormone disrupting pesticide, iprodione, was found in 29% of nectarines and also on kiwi fruit and mangos. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 Oxidative stress analysis—urine or blood testing
Antioxidant testing (urine, blood, or skin scanning)
Digestive function and microbe/parasite/candida testing—stool analysis
Anemia—blood test (CBC, iron, ferritin, % saturation)
Hormone analysis by saliva, urine, or blood (estrogens, progesterone, testosterone, DHEA, Cortisol, melatonin, IGF-1, thyroid panel)
If you're older, your digestive system may not be able to absorb nutrients as well as it used to. fresh fruit and vegetable juices are easily absorbable and packed with the vitamins you need, so have several glasses daily. |
Carol Simontacchi
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| Snack: fresh fruit or raw nut mix. Day Four
Breakfast: Brown Rice with Fruit and Nuts (page 86).
Lunch: A Salad You Could Enjoy Every Day (page 89).
Dinner: Southeast Asian Seafood Stew (page 94) over quinoa or rice.
Snack: Half avocado with a splash of olive oil and balsamic vinegar.
RECIPES
BROWN RICE WITH FRUIT AND NUTS
You can actually start preparing the rice for this breakfast dish the night before. Bring the water and salt to boil in a small pot and stir in the rice. Cover tightly and turn off the heat. By morning, the rice will be nearly done. |
Leslie Taylor, ND
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 As a natural remedy in Brazil, a handful of fresh fruit is eaten for fever and dysentery. It is also used there as an anti-inflammatory, astringent, stimulant for the liver and renal systems, diuretic, and to support heart function as well as to heal wounds. It is employed as a nutritive aid for anemia, diabetes, high cholesterol levels, liver problems, rheumatism, tuberculosis, and during convalescence.
In North America, the use of acerola is mostly based on its high content of vitamin C, which has long been thought in conventional and alternative health practices as a powerful antioxidant. |
Phyllis A. Balch, CNC
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| Papain is the most abundant, most active enzyme in both the fresh fruit and the powdered supplement form. Papain possesses very powerful digestive action.
Guar Gum
See under Fiber in this section.
Hemicellulose
See under Fiber in this section.
Honey
Bees produce honey by mixing nectar, which is a sweet substance secreted by flowers, with bee enzymes. Honey is a highly concentrated source of many essential nutrients, including large amounts of carbohydrates (sugars), some minerals, B-complex vitamins, and vitamins C, D, and E.
Honey is used to promote energy and healing. |
Mary-Ann Shearer
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| MID-MORNING SNACK
An ideal mid-morning snack would be more fresh fruit. But if you battle with this in the beginning, a slice of fresh whole wheat toast with butter and/or avocado or any other salad topping suffices as a transitional snack.
LUNCH
Lunch could be more fruit if you liked, or a fresh salad with a starch or a protein. (See the food-combining chart on page 265 and the recipes in chapter eighteen. |
Laurie Deutsch Mozian, M.S., R.D.
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 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. |
Mary-Ann Shearer
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| It is best to drink a glass of filtered water, fresh fruit juice, or an herb or fruit tea when you are thirsty. There are also cereal drinks and carob alternatives to coffee, tea, and hot chocolate.
Stop eating fruit an hour before lunch to give your stomach a chance to clear. For lunch, have a large fresh salad or a selection of raw vegetables with hummus, or an avocado dip such as guacamole if a salad seems too complicated. (Include one type of starch here if still hungry.) You can follow the salad with a protein or starch if you like. |
Phyllis A. Balch, CNC
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| Fresh fruit. Fruit contains fiber, antioxidants, vitamins, and minerals.
2. Beans and legumes. Beans and legumes contain fiber, and plant proteins that help to lower LDL ("bad") cholesterol levels.
3. Fish. The omega-3 fatty acids in cold-water fish help to lower LDL levels.
4. Dark leafy greens. Spinach, mesclun, swiss chard, ar-gula, and other greens help to reduce levels of a blood enzyme implicated in heart disease.
5. Avocados. Avocados are rich in potassium, which helps to regulate heart rhythm and blood pressure, and mo-nounsaturated fats, which lower LDL levels.
6. Whole grains. |
Joseph E. Mario
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 Eating a fresh fruit or glass of juice is an excellent breakfast with enzymes and calories. Eating a conventional breakfast will draw blood from the active Brain and slow the metabolism for digestion, detracting from energy focusing and clarity of thought. If one lives under the stress of a cold climate and the economics of working 8-10-12 hours per day of demanding physical activity, one may need additional fueling to provide for greater energy requirements, but will pay the price of a more congested biostatic system. Optimizing nutritive strategy would (conservatively from U.S.D. |
Dr. Paula Baillie-Hamilton
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 Soluble Fiber-Rich Foods
In addition to the fiber supplement recommended in chapter 2, you should ensure that your diet contains foods rich in soluble fiber such as:
>¦ 6 ounces (160 grams) of cooked legumes such as lentils, split peas, kidney beans, peas (could be eaten raw), chickpeas, or green beans >• 2 ounces (50 grams) of oats >• 4 small oatcakes
Fruit
Eat four portions of fresh fruit a day. A typical portion of fruit is: an apple, an orange, half a grapefruit, two medium plums, a nectarine, a peach, a small banana, or 100 grams of any other fruit. |
Byron J. Richards
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 Get fructose in moderation from fresh fruit. Don't eat a level of this substance that we have no evolutionary or traditional dietary ability to process. At the levels consumed by sweet-addicted soft-drink consumers, high-fructose corn syrup is poison to the human body and should carry a skull-and-crossbones warning on the label. And since artificial sweeteners confuse leptin receptors, this rules out all soft drinks as part of the Leptin Diet.
The Glycemic Index
The glycemic index is designed to show what foods cause a sugar surge into the blood and thus a rapid rise in insulin. |
Mary-Ann Shearer
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| Using these steps you should find yourself eating one meal a day that consists entirely of fresh fruit and nuts, a second meal that includes fresh raw and cooked vegetables with a natural unprocessed starch such as potatoes, brown rice, corn, sweet potatoes, or yams, and a third meal of raw and cooked vegetables with one kind of protein if you feel the need for extra protein besides the nuts. |
James F. Balch, M.D. and Mark Stengler, N.D.
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| A good basic diet will include plenty of raw vegetables, seeds, nuts, grains, fresh fruit, and lean protein from quality sources. As the virus continues to invade your body, you may find that you lose your appetite, but try to keep eating healthful meals; an adequate intake of calories is more important now than ever. Protein is particularly important to prevent weight loss and maintain optimal immune function. Try to consume 2.0 grams for every 2.2 pounds of body weight. A high-quality whey protein is helpful in attaining this goal. |
| If you're older, your digestive system may not be able to absorb nutrients as well as it used to. fresh fruit and vegetable juices are easily absorbable and packed with the vitamins you need so have several glasses daily.
Fish is medicine for the brain.
The Archives of Neurology published a study of 815 participants, ages 64 to 94 years. Over a seven-year period, researchers reviewed food frequency questionnaires to quantify fish consumption and dietary intake of the essential fatty acids DHA and EPA. |
Ben-Erik van Wyk
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 A selection of common dried fruits is shown in the section on sugar plants. fresh fruit juice, preferably without harmful preservatives, is a fine source of vitamin C and other nutrients. It is important to stress that fruits give their maximum health benefits when combined with other foods in a mixed diet. |
| Nutritional value The seeds (nuts) are an excellent food with a high energy value (420 kcal per 100 g) and large quantities of protein (34%), fat (31%) and carbohydrates (5%). fresh fruit pulp contains more than 200 mg vitamin C and yields 307 kcal per 100 g. Notes Baobab trees have numerous uses. The bark provides valuable soft fibres that are traditionally woven into cloth. Beautifully handcrafted mats, handbags and hats are sold along roadsides and in curio shops. Remarkable is the fact that the bark regenerates after it has been stripped. |
| The juice is used as an antioxidant to prevent browning of fresh fruit and vegetables. Lemon is used in salad dressings, vegetables, meat dishes, marinades, sauces, mayonnaise, and especially in fish and other seafood dishes. Juice (or lemon slices) is essential for various drinks (cocktails, punches, ice teas, alcoholic beverages and the famous lemonade) and also for ice creams and sorbets. The zest (the glandular outer peel, flavedo), obtained by peeling or grating, is used to flavour confectionery, tarts, mousses and creams. Candied peel is added to biscuits and cakes. |
Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
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 By the time of the Battle of Trafalgar in the early 19th century, Lord Nelson's sailors were receiving a regular 'dose' of fresh fruit and juice, whereas Napolean's sailors were not. Some historians speculate that this dietary regime may have saved England
You cannot compensate for a poor diet by taking huge quantities of supplements. They are to be taken after the diet has been made as good as possible and if thereafter the state of health desired has not been reached. from defeat. |
| Frozen fruit is next best to fresh fruit, followed by dried and then by preserved fruit. A can of pears is an artifact. The least desirable are the jellies and jams that are mostly sugar flavored by the fruit. Most juices are not wholly healthy foods because they do not meet this criterion.
Fresh vegetables are alive and whole (edible parts only). The quality decreases with processing in factory or in the kitchen in the following order: fast frozen, freeze-dried, cooked, and preserved. All edible parts can be used, including roots, tubers, leaves, and stems. |
Phyllis A. Balch, CNC
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| Unsweetened low-fat yogurt topped with granola or nuts and fresh fruit.
Q Do not eat any white flour products, salt, white rice, or processed foods. Also, avoid fast food restaurants and all junk foods.
þ Do not consume sweets such as soda, pastries, pies, cakes, doughnuts, or candy. Omit all forms of refined sugar (including white sugar, brown sugar, and corn sweetener) from the diet. Sugar triggers the release of insulin, which then activates enzymes that promote the passage of fat from the bloodstream into the fat cells.
Q Follow a fasting program once monthly. (See fasting in Part Three. |
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