Byron J. Richards
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 Most sugar in the diet should come from fresh fruit and complex whole-grain carbohydrates. Moderation, not deprivation, is the key. If you feel deprived of the taste of sweets from these guidelines, realize you are a sweet addict and have succumbed to the marketing ploys of the vested-interest trash-food monopoly. You have become a pawn in their game of profits at the expense of your health. They are controlling your brain.
After a few months of following the Five Rules, you have the chance to recover from this addiction and become normal again. |
Ben-Erik van Wyk
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 The delicious sour taste of the fresh fruit may be complemented with a little sugar or rum. Cooked (canned) fruits are popular, as are guava jelly, jam, paste (cheese), juice and nectar. Processing often involves boiling the sliced fruit and removal of the seeds from the pulp or juice by filtering. Guavas are used in jams, marmalade, jelly, chutney, relish, confectionery (tarts, cakes, pies), desserts (puddings, sauces, ice cream), breakfast foods and baby-food.
Nutritional value One of the best sources of vitamin C, which is concentrated in the skin and outer layers of the fruit. |
Byron J. Richards
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| There is a reason cultures with diets containing fresh fruit, vegetables, and whole grains have lower cancer rates. If you don't eat these foods then you will run low on isoprenoids. This increases the likelihood that mutant cells which cause cancer can get out of control. Ideally these foods should be organic, since organophosphate pesticides are toxic to living cells and work in the exact opposite direction of the health benefits of these otherwise nutritious foods.
Most vegetables qualify as an unlimited food. Eat a variety of colors. |
| This is also why societies with diets that have a larger percentage of fresh fruit, vegetables, beans, and whole grains, compared to diets of sugar-laden processed junk, have less disease. These food are loaded with nutrients needed for basic cellular health.
Since our bodies are especially concerned with survival, the proper functioning of Cortisol is vital to health. Cortisol enables the body to act like a rubber band, stretching itself in response to demands. In good health, when the stress is over, the rubber band returns to normal and the person recovers well. |
Sue Palmer
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 But only a single portion
- no seconds.
• fresh fruit is a healthy dessert. You can make it special by peeling, cutting into shapes, cooking (baked or stewed fruit) or creating a fruit salad.
• See Satter's book (see page 44) for many more ideas.
PARENT POWER: CHANGING THE WAY WE EAT
Public opinion is a potent force. International reaction to the film Super Size Me stung McDonald's into changing its menus; support for celebrity chef Jamie Oliver's campaign forced the UK government to improve school meal provision. When people get together they can change the world. |
Stephanie Beling
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 Here's a quick and easy way to get more fresh fruit into your homemade fruit spreads without added sugar, without pectin, without mason jars, without paraffin, without a lot of trouble. You want fresh, ripe fruits or berries—anything from the ordinary apricot, for example, to the more exotic quince, currants, and gooseberries. Cook the fresh fruit in a small amount of water, just enough to keep it from sticking to the pot, until it's tender. Add an equal amount of a commercial jam or jelly of your choice. Heat the mixture until the fresh fruit and the jam or jelly are thoroughly integrated. |
Phyllis A. Balch, CNC
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 Fresh fruit.
• Dried prunes.
• Nuts.
• Seeds (especially flaxseeds).
• Beans.
• Lentils.
• Peas.
• Fresh, raw vegetables.
Eat several of these foods daily. When eating organic produce, leave the skin on apples and potatoes. Coat chicken in corn bran or oats for baking. Add extra bran to cereals and breads. Unsalted, unbuttered popcorn is also excellent for added fiber.
Bran, Gums, and Mucilages
Both gums and mucilages help to regulate blood glucose levels, aid in lowering cholesterol, and help in the removal of toxins. |
| Its fruit flavor comes from fresh fruit powders.
• Green Magma from Green Foods Corporation. Green Magma is a pure, natural juice of young barley leaves that are organically grown in Japan and are pesticide-free. Brown rice is added to supply vitamins Bi (thiamine) and B3 (niacin), and linoleic acid. Green Magma contains thousands of enzymes, which play an important role in the metabolism of the body (see ENZYMES in Part One), plus a high concentration of superoxide dismutase (SOD). The powdered product may be added to juice or quality water.
• Kyo-Green from Wakunaga of America. |
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. |
Ben-Erik van Wyk
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| Nutritional value The dried fruit has a high calorific value (315 kcal per 100 g) and the fresh fruit contains up to 70 mg vitamin C. This is an important functional food in China, used to improve general health, gain weight and alleviate respiratory disorders.
NUTRIENTS, DIET AND HEALTH
Diversity and balance
Good nutrition and healthy living require diversity and balance. By eating a wide range of different foods, we improve the probability that all the essential ingredients are present in the diet. |
| Nutritional value fresh fruit pulp is one of the richest known sources of vitamin C (1 700-2 000 mg per 100 g - some sources report up to 4 000 mg). The vitamin C content of sea buckthorn is lower (up to 1 200 mg).
Malus domestica apple
Apple tree
Description A small, deciduous tree with simple leaves, white flowers flushed with pink and fleshy fruits of variable colour and shape (a pome, with a hard core and seeds called pips). Apple differs from pear in the absence of grit in the fruit, the hairy leaves and the yellow pollen (purple in pear flowers). |
Arthur Agatston, M.D.
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 If you eat out four times a week you need to say no most of the time; but if it feels like a special event, make the most of it. If fresh fruit would do the trick, have that. If fruit with ice cream is what you need, that's fine, too. You can ask for them in separate dishes and make your own dessert, using 3 teaspoons of ice cream topped by the fresh fruit. If only the most decadent chocolate cake will suffice, go ahead and order it—along with enough forks for everyone at the table. Have three bites only and eat them as slowly as possible. Then send the rest away with the first passing busboy. |
Mike Adams, the Health Ranger
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 Go get some real fresh fruit in a jar. That's what you should be shooting for. If you do that, you can give your kids a huge advantage, not just each and every day, but also for the development of their nervous systems, that will stay with them for the rest of their lives.
So, once again, General Mills is demonstrating some courageous leadership out there. Hopefully consumers will continue to buy these products and we will see increased demand for these whole-grain food products. |
Kelly Harford, M.C., C.N.C.
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 For instance, order salads with dressing on the side, steamed vegetables instead of French fries, or a cup of fresh fruit instead of a sugary muffin or toast. Unless you are dining at a restaurant that serves nouveau cuisine (you know, the ones that bring you a little drop of food in the middle of a very large plate with an artful drizzle of colorful something or rather across the top), most restaurants today serve way more than what any one human should be eating in one sitting (which is actually a good reason to go for the nouveau cuisine! |
The Editors of FC&A
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| Then stir in your own fresh fruit.
Rely on bananas for relief. Don't get choked up over the dry cough you have from your chronic heartburn. Bananas are a great remedy for this common side effect of acid indigestion. Eat them whole, or buy banana powder at your local health food store.
Experiment with artichokes. Like turmeric, artichoke leaves encourage your liver to produce more bile, which may keep you from feeling bloated and full.
Avoid heartburn triggers like caffeinated drinks, tomato-based foods, citrus fruit. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 The New SUGAR BUSTERS! Cut Sugar to Trim Fat.
You might suspect that sugary foods would make your blood sugar skyrocket the most. But, according to Dr. Willett that's not necessarily true. "In fact, your digestive system turns white bread, a baked potato, or white rice into glucose and pumps this sugar into the bloodstream almost twice as fast as it delivers the sugar in a cocktail of pure glucose," he observes.
Indeed, all processed, refined carbohydrates end up being metaboli-cally similar to sweets (which is why Dr. Sinatra and I call them "much-like-sugar carbs"). |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Ideally, the liquids should be in the form of pure water, herbal teas, cranberry or blueberry juice, and fresh fruit and vegetable juices diluted with at least an equal amount of water. If you have a UTI, you should drink at least 64 ounces of liquids from this group, with at least half of this amount being water and at least 16 ounces being unsweetened cranberry or blueberry juice. You should also avoid such liquids as soft drinks, concentrated fruit drinks, coffee, and alcoholic beverages. |
Joseph E. Mario
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 Generally American females are deficient in Calcium, Iron and Magnesium; and the average woman consumes 128 pounds of white sugar and 88 pounds of fresh fruit andvegetablesannually. 41 millionAmericanshavearthritis; 20millionhave herpes; and 13 million have diabetes. ForadeficiencyofMineralstake Vitamins A,C,E, Calcium, Iron, Selenium and Zinc; and eat sea vegetables, the richest natural source for Minerals. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| If you suffer from hypoglycemia, diabetes, candidiasis, or gout, it is probably best for you to eat fruit in its whole form or drink fresh fruit juice with food or dilute it with an equal amount of pure water. Eating whole fruit and drinking diluted juice decreases the rate at which sugar enters your bloodstream compared to drinking concentrated fruit drinks.
Although fructose and other sugars are as much as IV2 times sweeter than sucrose (white sugar), they are handled by the body in a different manner. For example, in order to be utilized, fructose must be changed to glucose in the liver. |
| For an elegant dessert, place chunks of fresh fruit and berries in a parfait glass and top with generous spoonfuls of yogurt, honey, and pine nuts. Dust with cinnamon or garnish with a fresh mint leaf.
SAFETY
See page 406. Also, asthmalike symptoms have been reported after consumption of pine nuts. Individuals living near a pine forest, who are therefore exposed and possibly sensitized to pine tree pollen, may be more at risk of an allergy to pine nuts. |
Mike Adams, the Health Ranger
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 Refrigerator Door Disease (RDD)
This disease is characterized by standing in front of the refrigerator with the door wide open, staring blankly into a collection of fuzzy jars of grape jelly, half-eaten margarine tubs with bread crumbs, and something that used to resemble fresh fruit (but might actually be meatloaf). This disease strikes only at night, and is accompanied by light sensitivity that makes the refrigerator light seem ten times brighter than normal so that it pierces closed eyelids like the flashlight of God himself. |
Kelly Harford, M.C., C.N.C.
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| For breakfast, lunch and snacks she feeds the children whole, fresh, natural foods and no sweets other than fresh fruit. This is by far the most focused, orderly, relaxed, cooperative group of small children I have ever seen. There are very few squabbles and also very few absences due to illness. These children thrive. They don't feel as though they are missing out on soda or junk food. Some of them aren't even yet aware that it exists. Those who are, are being taught a valuable lesson through this policy. |
Frederic Vagnini, M.D. and Barry Fox, Ph.D.
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 The Whole Story
Since ancient times, sailors and others who were denied fresh fruit for several months developed a disease called scurvy. Weak and lisdess, those with scurvy developed bone and muscle aches, dry skin, bruises, and litde red spots on their skin. Their gums swelled and bled, and they bled into their muscles. Wounds refused to heal, the whites of their eyes turned yellow-brown, their bones thinned, and they soon died. |
Kelly Harford, M.C., C.N.C.
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| Quick and easy alternatives to packaged junk foods include almond butter with fresh apple slices, raw veggies with additive-free ranch dip, homemade granola and organic yogurt, fresh fruit or fruit salad, homemade popcorn or any of the recipes from the Sweets & Treats recipe section such as Frozen Banana Cream Treat or Almond-Date No-Bake Apple Crisp. Engaging children in the art of creating their own medley of trail mix, which will introduce them to a variety of nuts, seeds and the natural sweetness of dried fruits such as dates, figs, apricots and cherries (sulfite-free, of course! |
Neal D. Barnard and Bryanna Clark Grogan
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 Serve muesli with reduced-fat nondairy milk or soy yogurt; brown sugar, maple syrup or agave syrup to taste; and fresh fruit (such as berries), if desired.
W2 cups rolled oats or other rolled whole grain cereal iv2 cups water
2 tablespoons wheat bran
2 tablespoons currants, raisins, or other dried fruit
!4 teaspoon salt
2 medium apples with peel, grated
3 tablespoons lemon juice
The night before: Combine the oats and water in a bowl and refrigerate overnight.
Just before serving: Add the bran, currants or raisins, salt, apples, and lemon juice to the soaked oats. |
| It can be used in beverages and baking or turned into a dip for strawberries or other fresh fruit. You can also find low-fat frozen ice cream substitutes made from soy, as well as sorbets.
If you crave cheese: Get to know nutritional yeast. Sold in the supplement aisle of health food stores, nutritional yeast flakes (not brewer's or baker's yeast) add a cheeselike flavor to sauces and casseroles.
In recipes, you can replace ricotta or cottage cheese with mashed, water-packed tofu mixed with a little lemon juice. |
Michael T. Murray
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 If no frozen fruit is available, mix two scoops of powder with one half cup fresh fruit, one half to 1 cup water, and four ice cubes in a blender and blend until ice cubes are completely crushed. This low-allergy-potential food can be introduced by 9 months of age if weaning has begun.
To provide even higher-quality nutrition, add 1 teaspoon Learning Factors Liquid Essential Fatty Acids and 1 teaspoon Natural Factors Enriching Greens powder. |
| Choose fresh fruit for dessert. For a special dessert, try a fruit parfait with lowj fat yogurt or sherbet topped with lots of berries.
: ?Add extra varieties of vegetables when you prepare soups, sauces, and casseroles (for example, add grated carrots and zucchini to spaghetti sauce). ţTake advantage of salad bars, which offer ready-to-eat raw vegetables and I fruits and prepared salads made with fruits and vegetables. ţUse vegetable-based sauces such as marinara sauce and juices such as low-i sodium V8 or tomato juice. |
Neal D. Barnard and Bryanna Clark Grogan
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| Choose fresh fruit or old-fashioned oatmeal for breakfast. ţAdd chunky vegetables to salads and use fat-free dressing, lemon juice, or vinegar. ţFor soups, choose broth-based (not cream-based) varieties. ţFor snacks or dessert, enjoy fresh rather than dried fruit. Remember that fruit is better than crackers or pretzels. ţAdd 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. |
David Wolfe
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 You may find that it is easy to be a Sunfoodist while traveling, especially in Europe and Mexico during the summer, because fresh fruit stands are abundant. In tropical countries fresh coconuts become a staple while traveling.
Water is another factor while traveling. Airplane travel dehydrates the body as cabin air is extremely dry. Be sure to bring quality water with you while flying.
I once spoke to a Mormon missionary on the phone who had befriended a raw-foodist as they were both working to spread their message in a third-world country. |
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