Elson M. Haas, M.D.
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 The key here is to include other nourishing and caloric foods like nuts and seeds, grains and legumes, and fresh vegetables. Some animal proteins may be helpful as well.
Weight Loss
Even though detoxifying our body and cleaning up our health-undermining habits is useful for everyone, when we limit our diet and follow the programs outlined in this book, we may lose weight. If you are already normal or underweight, this is not ideal. Therefore, we have addressed this issue in the text. In summary, you can create a detox program that adds additional calories and meals. |
| The focus of a healthy diet is fresh vegetables and adding other whole foods to balance that. Search out the highest quality fish in your area. Avoid the large fishes (examples: swordfish, tuna, and shark), which may contain more ocean toxins, such as mercury, and avoid farmed fish, which test higher for mercury and other chemicals. Instead eat albacore tuna, wild salmon, and small fish, such as sardines.
Daily Oil
Extra virgin olive oil is our favorite oil for cooking and salad dressings. It is a clean choice. |
| A 12-ounce glass of fresh vegetable juice or some vegetable broth, made from fresh vegetables.
Special Drinks:
(11 a.m. and 3 p.m.) Herbal teas or sparkling water. Before retiring:
Consume no additional foods after dinner. Drink only water and herbal teas.
Juice Example Recipes
To make the following recipes you will need a home juicer.
See Chapter 13 for more juice recipes
Apple Breeze V_^i/
Serves 1
This refreshing juice is fairly low in calories and rich in nutrients. This is the perfect drink after a steam, yoga, or stretching session. |
J. E. Williams, O.M.D.
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 The traditional Chinese diet, high in phytoestrogenic foods and fresh vegetables, promotes proper hormone metabolism and contributes to a youthful appearance. We have learned much from the
Chinese diet, including the benefits of green tea, steaming vegetables and fish instead of pan-frying, the use of medicinal soups, and the importance of always using garden-fresh vegetables.
• The macrobiotic diet, high in alkaline grains and root vegetables, and low in fluid intake, is similar to the traditional Japanese diet and is reported to lower the risk for certain cancers. |
Elson M. Haas, M.D.
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| A more rigorous detox diet is one made up exclusively of fresh fruits, fresh vegetables (either raw or cooked), and whole grains (both cooked and sprouted), plus some raw seeds or sprouted seeds or legumes eaten fresh in salads. No breads or baked goods, animal foods or dairy products, alcohol or nuts are used. This diet keeps fiber and water intake up and hence helps colon detoxification. Most people can handle this quite easily and make the shift from their regular diet with only a few days of transition. |
| Two trends related to beverage intake are evident: people are developing healthier habits by drinking more light fruit juices, fresh vegetables juices, and water. From 1980 to 1993, the average intake of bottled water increased from 2.4 to 9.2 gallons. Now, the world bottled water market represents an annual volume of 89 billion liters. Sales of bottled water in the United States has continued to experience a huge increase; in 1998 alone, sales grew by 10.1 percent to 3.6 billion gallons. |
Brenda Davis and Tom Barnard
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 Load your plate with fresh vegetables, and go lightly on the creamy, mayonnaise-based salads. Keep your portions of salad dressing small or opt for reduced-calorie dressings.
Keeping a Lid on the Fat
Fat is two and a half times more concentrated in calories than carbohydrates or protein. Just one tablespoon of fat adds 100 calories to what you are eating without increasing the quantity of food. Even though fat does not directly raise blood sugar levels, excess fat contributes to obesity, insulin resistance, heart disease, and hypertension. |
Patrick Holford
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 For meat lovers who feel they do not want to go vegetarian, I recommend avoiding beef and eating meat no more than three times a week, substituting more fresh vegetables and whole foods such as beans, lentils, and whole grains and choosing only organic meats and free-range chicken or fish. For milk, substitute soy or rice milk or buy organic milk. If you suspect you might be allergic, stay off all dairy products for fourteen days. If it makes no difference, limit your intake of milk to one quart a week. |
| Eat a high-fiber diet rich in fresh vegetables and fruit. Fiber helps keeps your blood sugar level even.
• Certain vitamins and minerals can help regulate your blood sugar level and minimize the withdrawal effects of stimulants. These include vitamin C, vitamin B complex, especially vitamin B6, and the minerals magnesium and chromium.
2. Stimulant and drug dependence
Although many people know that drinking and eating stimulants is not good for their health, it is not assumed that it can make them crazy. This is far from the truth. |
Mike Adams, the Health Ranger
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 My favorites are chlorella, spirulina, broccoli sprouts, quinoa, sea vegetables, soy products, and any of the green food powders or fresh vegetables. This is where I get my outstanding nutrition that I firmly believe plays a huge role in my ability to produce outstanding cholesterol numbers.
In addition to all this, I make sure I get plenty of fiber in my diet, and I eat a lot of macadamia nuts, pecans, peanuts, cashews and other nuts. I frequently supplement with flaxseed oil, extra virgin coconut oil and olive oil. |
Patrick Holford
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| Red, orange, and yellow foods and fresh vegetables are the best sources. Drinking carrot or watermelon juice is a great way to boost your levels of this all-round infection fighter.
Fighting infections 10,000 to 25,000 IU a day. Maintenance 7,500 IU a day.
Vitamin C
Vitamin C is an incredible antiviral agent. Viruses cannot survive in a vitamin C-rich environment. To achieve this, you need to take 3 grams of vitamin C immediately and then 2 grams every four hours. Alternatively, mix 6 to 10 grams of vitamin C powder in fruit juice diluted with water and drink throughout the day. |
Kelly Harford, M.C., C.N.C.
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 OJ eat 1-3 servings of protein a day
.. .animal or vegetable protein, or alternate.
6 rsj eat 1-3 servings of complex carbohydrates a day
.. .either whole grains or starchy vegetables.
7 rsj consume essential fatty acids daily
.. .either 1-3 tablespoons extra virgin olive oil, coconut oil, ground seeds or an EFA supplement.
CO rsj eat a variety of different foods
.. .for a wide spectrum of nutrients and to reduce sensitivities.
0>OO healthy habits ~ quick reference
1 ~ eat only when hungry
.. .and under optimal conditions.
2 ~ don't drink beverages with food
... |
Patrick Holford
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| This means selecting foods that have little effect on raising blood sugar levels, such as fresh vegetables, beans, lentils, whole grains, and fish. You should also avoid refined foods, fruit juices, and other sugary, sweet foods. The best single measure of a food's effect on your blood sugar and hence weight is the GL of a food (see the chart, in part 9). My book The Holjord Diet limits your carbohydrate intake to no more than 40 GL points.
2. Eat only low-GL carbohydrates and eat them only with protein-rich foods. This reduces hunger as well as your tendency to store fat. |
Arthur Agatston, M.D.
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 And if you do go Italian, try and structure the meal the way they do in Italy—in courses, with a modest serving of al dente pasta topped with a healthy tomato sauce, followed by a main course of meat or fish and fresh vegetables, including either leafy green ones like escarole or spinach or cru-cifers like broccoli, plus a salad dressed in olive oil. In Italy, you don't sit down in front of a huge dish of pasta with a bottomless bread basket and call it dinner. That's why Italians can eat pasta twice a day and not suffer the obesity rates we see in the United States. |
Patrick Holford
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| This means eating lots of fresh vegetables and fruit. These high-fiber foods also help keep your blood sugar level even.
As we will see in chapters 12 and 13, vitamins and minerals are important too, because they help regulate your blood sugar level and hence your appetite. They also minimize the effects of withdrawal from stimulants and the symptoms of food allergy. The key nutrients are vitamin C, the B complex vitamins, especially vitamin B6, and the minerals calcium, magnesium, and chromium. |
Stephen Cummings and Dana Ullman
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 We recommend regular meals, with an emphasis on fresh vegetables, whole grains, and, if desired, lean meats. Avoid sweets and caffeine. Specific foods often aggravate vascular headaches, and since many headaches may be of mixed type, it may be useful to avoid these foods. žIf you have any visual difficulties, see an eye specialist. While eyestrain isn't a common cause of headaches, sometimes it is to blame for recurrent headaches. žConsider a checkup for misalignment or injury of the temporomandibular joints (TMJ). |
| The foods richer in fiber content are whole grains and fresh vegetables; most fruits have less. You don't need to eat bran, the indigestible outer layer of grain, or to take any sort of laxative, as long as your diet includes plenty of whole grains and vegetables. It may help to avoid milk and other dairy products.
Sometimes these dietary measures fail to relieve constipation. At times, an important factor may be stress of one kind or another, since the nervous system regulates the contraction of the intestinal muscles. Travelers commonly become constipated for this reason. |
Tanya Harter Pierce
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 In a similar way, the diet-based approaches which focus primarily on high amounts of fresh vegetables and fruits, such as the Gerson therapy or wheatgrass therapy, may not be as effective as they were decades ago. This may be partly because it is difficult in this modern world to find fruits and vegetables grown in truly balanced, healthy soils. Even organically grown fruits and vegetables are likely to come from soil that has been overused. Artificial fertilization techniques are helpful, but may not be able to produce crops that are as abundant in nutrients as virgin soils can. |
| There are many healthy aspects of the Hunzakut lifestyle and diet, including clean glacial water, fresh air, fresh vegetables and fruits, and so forth, so it would be wrong to attribute their good health solely to just one thing. However, a very interesting fact is that the Hunzakut diet is has historically been high in vitamin B17—possibly the highest in B17 of any human diet in the world. This is because apricot trees have always been the Hunza's main crop, and traditionally, the wealth of a Hunzakut man was measured by how many apricot trees he had. |
| At first reflection, this seems unlikely since one would think that an Eskimo's diet would be very poor in fresh vegetables, fruits, or seeds. The secret lies in the fact that the traditional Eskimo diet is very high in meat from caribou, reindeer, and other grazing animals. Grasses around the world are typically very good sources of B17, and the fresh arctic tundra grasses are even higher than most grasses in their B17 content. This means that the meat from the arctic grazing animals is itself very high in vitamin B17. |
Ronald L. Hoffman, M.D.
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 Frozen vegetables without additives or preservatives may be better than wilted fresh vegetables, but they are a bit of an unknown because of potential handling problems. Repeated cycles of thawing and refreezing damage nutrients and flavor. Freezing your own fresh vegetables may be an alternative.
Phyto-Pharmaceuticals
Science is gradually discovering categories of food components that go beyond simple vitamins and minerals in their ability to prevent disease. |
Patricia Bragg and Paul C. Bragg
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 Healthy, healing dietary fibers are fresh vegetables, fresh fruits, salads and whole grains and their products. These health builders help to normalize blood pressure, cholesterol and promote healthy elimination.
Healthy Eating is a Science!
Most of the worthwhile things in life are those things that have helped others. The greatest accomplishments for ages have been achieved by those who placed accomplishment before idle pleasure! You will never find gluttons among those great minds who eat a devitalized, processed or dead food diet. |
Phyllis A. Balch, CNC
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 If you have diabetes, do not fast on juices or water only. Add fresh vegetables without seasonings or dressings and nonsweet fruits such as green apples, grapefruit, or kiwi fruit. If you want to use sweet fruit in juices, dilute the juice with an equal amount of quality water. Water with lemon juice added is cleansing and helps to balance the body's pH. Plain vegetable broth and herbal teas can be used on "liquid" days. If you have hypoglycemia, always use a quality protein supplement when fasting. Spirulina is a good choice. |
Earl L. Mindell, RPh, PhD with Virginia Hopkins, MA
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| The staff nutritionist asks Pam to restrict her sugar to one small treat a day, encourages her to substitute fruit when she gets serious sugar cravings, recommends some cookbooks that will teach her how to prepare whole grains and fresh vegetables, and asks her to drink four to six glasses of water every day. She gives Pam some sample meal plans and encourages her to ask the women in her support group for ideas about shopping and preparing these new foods. |
| This means eating plenty of whole grains, fresh fruits, and fresh vegetables.
AVOID INFECTION, SPEED HEALING, AND BOOST THE IMMUNE SYSTEM
Infection is a major risk of surgery. The sooner you get yourself out of the hospital the lower your risk of getting an infection. You can help avoid infection and speed up the healing process by keeping your immune system strong. In addition to the vitamins you're taking as part of the Six Core Principles for Optimal Health (see Chapter Eight), you will support your body if you take the following supplements. |
| If you're eating whole foods and plenty of fresh vegetables, it's easy to get your fiber every day. If you're over the age of 50 and need a little help, you can add anywhere from 1 teaspoon to 1 tablespoon of psyllium seed or psyllium husk (pronounced silly-um) to your diet daily. You know this fiber as Metamucil, but unfortunately Metamucil contains sugar or artificial sweeteners and food colorings. Pure psyllium is better for you and it's cheaper. You can buy psyllium in health food stores.
Psyllium is easy to use. Just stir it into juice or water and drink immediately. |
| We eat too much unhealthy fat, too many processed foods, too many refined carbohydrates, and not enough fresh vegetables. In the 1950s, the Japanese diet was 16 percent fat, and they had almost no incidence of heart disease. Today their diet is 26 percent fat and includes many more Western foods and fast food, and heart disease is the second leading cause of death in Japan. According to Eric Schlosser, author of Fast Food Nation, Americans spent over $110 billion on fast food in 2001, and on any given day one-quarter of Americans visit a fast-food restaurant. |
Phyllis A. Balch, CNC
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| Food sources of pantothenic acid include beef, brewer's yeast, eggs, fresh vegetables, legumes, liver, mushrooms, nuts, pork, saltwater fish, whole-rye flour, and whole wheat.
Eating disorders such as anorexia and bulimia are on the rise among adolescents, as is obesity. In fact, obesity is often a factor in the development of eating disorders. Parents should be careful not to use food as a reward or form of praise for children. This teaches children to associate success with food, and may predispose them to eating more than they should, resulting in weight gain. |
Patrick Holford
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| There is lots of vitamin C in fresh vegetables and fruit.
• Garlic, used liberally, may keep cancer away. A National Cancer Institute study carried out in China in 1989 discovered that provinces where garlic was used liberally in their cooking had the lowest rate of stomach cancer.49 Garlic contains sulfur compounds that help deal with toxins and free radicals.
• Soybeans have been associated with a lower risk of breast cancer. In Japan and China, women who get most of their protein from soybean foods—tofu, soybeans themselves, and soy milk—have lower rates of breast cancer. |
Phyllis A. Balch, CNC
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| If you cannot always purchase fresh vegetables, choose frozen over canned. Food that is flash-frozen retains more nutrients than canned food.
Eating food in the correct combinations is important. (This will be discussed in detail in Chapter 19.)
Choose cooking methods that minimize losses of vitamins and minerals. For vegetables, the best method is to steam the vegetables lightly and eat them while they are still crunchy. |
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