Doug Dollemore, Mark Giuliucci and the Editors of Men's Health Magazine
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 Besides fresh produce, good sources of dietary fiber include whole-grain breads and cereals, pastas, brown rice, beans and bran.
Move your body. Any type of exercise speeds up gastrointestinal transit time, the amount of time it takes food to get from your mouth through the stomach and intestines. But researchers at the University of Maryland College Park found that men who undergo strength-training programs can improve their bowel transit times by about 56 percent compared with their pre-pumping days. |
John Robbins
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 By modifying a seed's hereditary soft and bruised so easily that they had no appeal at all as fresh produce.
At first, Calgene put labels on the tomatoes saying they were genetically engineered, hoping that the scientific aura of such a label would heighten demand for the tomatoes and allow them to be sold for a higher price. But when consumers responded warily to the labels, not only Calgene but the entire genetic engineering industry learned a lesson it would not forget.1 Since that time, the industry has not labeled any genetically engineered foods. And it has gone further than that. |
Ruth Winter
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 It also emphasizes foods most likely to contain residues at the time of consumption. fresh produce is sampled before foods are processed. If illegal residues are detected or suspected in a region—foreign or domestic—the agency gives special attention to food products corrring from that area.
Of the 9,394 samples tested in one year, only 0.8 percent were deemed "significant," meaning that the residue levels exceeded the legal limit, there was no tolerance level set for the pesticide on the commodity, or there was some other unusual finding. The data include both imported and domestic products. |
John Heinerman
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 We manufacture fewer and fewer enzymes as we age, and since foods cooked at temperatures greater than 140°F kill them, our stock of enzymes must be replenished by eating fresh produce. This is another reason for consuming home-grown sprouts.
The generous amounts of vitamin C contained in the tiny sprout is truly amazing. Many sprouts contain as much or more vitamin C as is found in an equal quantity of citrus fruit juices. Early investigations into the value of sprouts were conducted by Dr. Cyrus French during World War I. |
National Women's Health Network
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 Head for the Produce Aisle fresh produce contains magnesium and boron, both of which help your body use calcium. One study found that boron has an effect on the body's ability to retain calcium. Twelve women receiving extra boron excreted less calcium and showed higher levels of circulating estrogen.47 The best sources of natural boron—and good sources of magnesium as well—are apples, pears, grapes, leafy vegetables, nuts, and legumes.
Avoid Calcium "Wasters" There is plenty of evidence that Western/industrialized lifestyles and diets contribute to the prevalence of osteoporosis. |
Ben Davis
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| Dead hairs, like any other decaying matter, must be removed—for the same reason that decayed food is not stored with fresh produce. They are unsanitary, and a menace to vigorous hair growth. To do this, massage the scalp with the tips of the fingers, and gently pull the hair on various parts of the scalp. This stimulates scalp muscles, increases circulation and removes dead hairs. Then wash or comb and brush. Let the sun get at your hair, and avoid wearing hats as much as possible, said Anton. |
Elson M. Haas, M.D.
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 Washing fresh produce with water and even soap or Clorox bleach (which can remove more germs and pesticides) before eating or cooking is helpful to clean off the dirt, bugs, or chemicals. Packing food properly for storage in plastic bags or containers will protect it longer as well. Keeping ourselves and our homes, kitchen counters, and utensils clean also protects us and others from spreading disease. Drinking clean, filtered, chemical-free water is very important as well.
TASTY AND APPEALING FOODS
Eating a diet that is tasty and appealing satisfies our senses, and that is important, too. |
Earl Mindell and Hester Mundis
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 The Sinister Six Sulfites
Sulfites have been removed from the GRAS list and banned from use on fresh produce and cut fruits and vegetables that are to be eaten raw, but there are still supermarkets, restaurants, and salad bars that continue to employ them. Sulfites function as sanitary agents (usually to compensate for unhygienic food processing practices) and preservatives to help prevent the discoloration of dehydrated, frozen, and fermented fruits and vegetables. They keep potatoes white and lettuce green, and they have been implicated in the deaths of at least thirteen persons. |
Earl L. Mindell, R.Ph., Ph.D.
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 Instead of the canned and frozen varieties, head for the fresh produce section. Treat yourself and your family to daily salads, lightly steamed vegetables seasoned with olive oil and lemon and a delicious dessert of fresh fruit. Not only will you live longer, you'll feel better along the way.
Healthy Oils
One of the primary causes of heart disease in this country is bad fats. This doesn't just apply to saturated fats (which really aren't bad for you unless you eat too much of them). |
Rebecca Wood
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 Buying Fruit, due to its high sugar and water content, is more perishable than other fresh produce. For maximum flavor and sweetness, most fruits should be picked when fully ripened. Since when fruit reaches its peak of ripeness it starts deteriorating, most commercial fruits are picked before peak maturity. Allow immature fruits to ripen at room temperature, then eat them or refrigerate them and use as soon as possible. If a fruit is picked when too green, it will never become sweet. For the most flavor, serve fruit at room temperature. |
| This is a sobering thought, especially considering that the FDA in 1986 banned the use of sulfites on fresh produce but still permits it in dried fruits, wine, and pick-
HONEY-DIPPING A MANGO IS LIKE GILDING THE LILY
Corn syrup or sugar is routinely added to tropical fruits even though the label may say "honey-dipped," "unsweetened," or "fruit-juice sweetened." The fruit is soaked in a sugar-water solution until it is saturated to 80 percent sugar. Such fruits may appear in granola and trail mixes. |
James A. Duke, Ph.D.
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 Of course, getting all those fruits is easier in summer than in winter, when fresh produce isn't as plentiful. But you can do it if you include dried fruits such as prunes, raisins, currants, figs, and dried blueberries, cranberries, and apricots. That's seven right there. seven vegetables. I get my seven veggies in essentially three ways: salads, soups, and juices. If you tend to eat the same vegetables over and over again, here's your chance to branch out and try some new ones. |
Marcia Zimmerman, C.N.
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 Pesticides in Food
It literally boggles the mind to realize that each year, more than a billion pounds of pesticides are spread on fresh produce. We need to become more conscious of what is happening to our food supply, and take greater care to clean fresh fruits and vegetables before eating them. If the fruit or vegetable can be peeled (potatoes, carrots, apples, etc.), the problem is solved. For other foods (lettuce, spinach, cherries, etc.) just washing with water isn't sufficient.
WHAT YOU CAN DO: Many pesticides cling to produce and are not water soluble. |
Earl Mindell, R.Ph., Ph.D.
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 The researchers concluded that the antioxidants in fresh produce and/or vitamins have a strong protective effect against cataracts.
Canadian researchers at the University of Western Ontario in London, studied 175 middle-aged people with cataracts and 175 matched controls who did not have the disorder. The researchers reported that the cataract-free individuals had taken at least 400 IU of vitamin E and/or a minimum of 300 mg of vitamin C daily for five years. |
Ronald Klatz and Robert Goldman
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 Canned peas, for example, have lost 96 percent of their vitamin C.) Yet fresh produce that has sat in a truck or on a grocery shelf for a few days may have even fewer nutrients than frozen food. Exposure to oxygen, carbon dioxide, heat, cold, moisture, and light all cause food to degenerate, as does physical damage.
We all need a certain amount of fat, protein, and carbohydrates. |
Stephen T., M.D. Sinatra
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 Frequently, fresh produce will lose much of its vitamin value because of storage, shipping, and handling. Asparagus, for example, loses up to two thirds of its vitamin C after just two days at room temperature.
Although the vitamins and minerals found in natural whole foods will give some of us protection against illness, I believe that supplementation enhances our health. It is a little-known fact that certain vitamin and mineral supplements can significantly protect individuals against the increasing dangers of radiation and chemical pollutants. |
Gayle Reichler, M.S., R.D., C.D.N.
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 You may also find fresh produce stands and stores that are open year round. It is usually worth the trip to these specialty produce markets, because you benefit by finding freshly picked produce. Keep in mind that the vegetable portions in your plan are minimum guidelines—fresh vegetables should be considered unlimited foods in your eating plan.
Antioxidant Shopping Tip: An easy way to spot antioxidant-rich vegetables and fruits is to shop by color. Vegetables and fruits that are yellow, orange, red, and dark green generally pack the most nutrition per bite. |
Gale Maleskey
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 When you choose a carotenoid supplement, you should mimic a varied diet of fresh produce, with many healthful pigments, by looking for capsules in combination or mixed form. Also, check the label to be sure that the carotenoids come from natural sources instead of being synthetically produced, says Mark Lamden, N.D., a naturopathic doctor and adjunct faculty member at Bastyr University in Bothell, Washington. He notes that the natural types may be a little harder to find, but they may be safer than synthetics. |
James A. Howenstine, MD
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 These denatured foods represent the vast majority of American diet. fresh produce has a frequency up to 15Hz. Dry herbs range from 12 to 22 Hz. Fresh herbs vary from 20 to 27 Hz. These can help the body maintain it's proper high electrical frequency.
When substances of higher frequency come in contact with disease causing organisms of a lower frequency the disease causing organisms are destroyed. Bruce Taino has recently demonstrated that the frequencies of essential oils range from 52 Hz to a whopping 320 Hz, depending on which oil was being studied. |
Gale Maleskey
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| To reach that amount, make it a point to eat more unprocessed foods, including fresh produce and whole grains. You may need to go one step farther, though. "Almost every one of my Parkinson's patients is on some form of supplemental fiber," says Dr. Lombard. If you've increased your dietary fiber but are still experiencing constipation problems, ask your doctor about healthy fiber supplements like Metamucil or Citrucel. phlebitis_
Phlebitis is inflammation of a vein, usually caused by a clot that forms in the vein due to poor circulation. |
J. Robert Hatherill
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 Home refrigeration in most countries has lead to a decreased risk for stomach cancer, because refrigeration allows for increased consumption of fresh produce, with less reliance on salted, smoked, and pickled foods. |
Gary Null, Ph.D.
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 DIETARY DOWMEALLS
Forty years ago, roughly a third of every grocer's inventory was natural, fresh produce. Today, it's a different story altogether. Fresh fruits and vegetables barely fill an aisle in most modern supermarkets, and even that is likely to be altered. Fruits and vegetables are routinely grown with artificial fertilizers, sprayed with pesticides, and treated with hormones and chemicals to control ripening and facilitate mechanical harvesting. |
Carol Simontacchi
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 Consumption of fresh produce has plummeted, with fresh apples down 75 percent, fresh cabbage down 65 percent, fresh potatoes down 74 percent, and fresh melons down 50 percent. The average American eats less than two servings of both fruits and vegetables per day, with a quarter of servings in the form of greasy, nutrient-dead french fries.
• Consumption of processed fruits has increased 913 percent, processed vegetables are up 306 percent, and processed fats and oils are up 139 percent. |
Elizabeth Somer, M.A., R.D.
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 If you can't guarantee that fresh produce is really fresh, then choose plain frozen vegetables or canned (without salt).
• Minimize chopping, since nutrients are lost in proportion to the surface area that is exposed.
• Cook vegetables in a small amount of liquid and only until crisp-tender.
• Use leftover liquids from the can or from cooking. Add to soups or stews.
• Include both raw and cooked vegetables in your daily diet.
WAXES, SPRAYS, AND PESTICIDES: ARE YOU GETTING TOO MUCH?
Pesticides are now part of our environment. |
Bill Gottlieb
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 A growing body of scientific research suggests that when it comes to the health benefits of fresh produce, vitamins and minerals may be just the tip of the iceberg.
"Fruits and vegetables have therapeutic properties that science is only beginning to understand," says Stephen Blauer, former director of the Hippocrates Health Institute, a naturopathic clinic in Boston, and author of The Juicing Book. "We know a lot about vitamins and minerals, but there are many other substances in fruits and vegetables that haven't been as well-studied. |
Patricia Hausman & Judith Benn Hurley
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 Although fresh fruits and vegetables are good sources, our decreasing use of fresh produce may jeopardize our chances of getting enough to meet our needs. Also, as food is cooked, folate is lost. While severe deficiency remains rare in the United States, nutritionists now believe that mild or "borderline" folate deficiencies affect more than a few individuals, and that the elderly are at special risk. Here's why.
• Older individuals may have dental problems that favor consumption of soft, overcooked food-the kind that is likely to be low in folate from excessive cooking. |
Gary Null
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 You Are What You fat"
Forty years ago, roughly a third of the grocery store was devoted to natural, T" fresh produce. Today, it is a small fraction of that, and even what appears to be natural has been altered. Fruits and vegetables are routinely grown with artificial fertilizers, sprayed with pesticides, treated with hormones and chemicals to control the time of ripening to facilitate mechanical harvesting, dyed, sprayed with chemicals to prevent them from ripening during shipping or to induce ripening after shipping, and coated with waxes to give a glossy appearance. |
| A I natural food diet, which relies on unrefined grains, legumes, seeds, nuts, and I fresh produce, and steers clear of unnatural additives (including sugar and salt), is a step in the right direction. A diet that cuts down or eliminates meat is even closer to an unadulterated, healthful ideal.
There is abundant scientific evidence that proves the adequacy and, in fact, the superiority of a vegetarian diet. The medical literature is filled with studies indicating the protective qualities plant foods possess against many common degenerative diseases currently sweeping the Western world. |
Michael F. Jacobson, Ph.D., Lisa Y. Lefferts and Anne Witte Garland
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| Since fresh produce and whole grains are so important to a good diet, the last thing you want to worry about is whether there are doses of pesticides in the spinach you're serving with dinner, the whole-wheat toast you had for breakfast, or the orange you tucked into your child's lunch box. Unfortunately, though, there is reason to be concerned. |
| When selecting fresh produce, don't shy away from less-than-perfect-looking fruits and vegetables. Perfect-looking produce may be that way because of excessive pesticide use (which makes it less than perfect safety-wise). Don't buy spoiled produce, of course—and avoid anything that is moldy—but you needn't worry about produce that is slightly discolored or misshapen.
Peeling and washing produce
To peel or not to peel? Ifs a toss-up: peeling does completely remove surface pesticides (whereas washing might not remove them all), but peeling can also mean losing valuable fiber and nutrients. |
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