| Cabbage-family vegetables, including broccoli, cauliflower, and Brussels sprouts.
These are best cooked lightly. Forget the soggy, overcooked, heavily buttered or creamed styles of our youth. Try them lightly sauteed, stir-fried, steamed, or uncooked with a yogurt dip. A little shredded purple cabbage is a surprisingly sprightly addition to a salad or a stir-fry.
Emphasize healthful drinks
• Drink eight glasses of mineral or spring water per day, flavored with a dash of lemon or a squeeze of lime, if you like. Carbonated seltzer water is fine. |
Barnet Meltzer, M.D.
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 HIGH-QUALITY FUEL
LOW-QUALITY FUEL
(high in antioxidants)
(high in free radicals) fresh vegetables whole grains legumes and beans freshly squeezed juices fresh fruit butters, ice cream, and dairy heavily salted foods, saturated fats commercial breakfast cereals sprouts nuts and seeds beef and pork protein coffee and soda refined white sugar refined white carbohydrates
Before you can begin experiencing the benefits of high-performance nutrition, you have to know what to eat. Let's start with the rules:
1. TAKE FULL RESPONSIBILITY FOR EVERYTHING YOU EAT.
2. |
| A corn tortilla filled with fresh vegetables, sprouts, and avocado slices is a nutritious lunch. For even more protein, combine avocados with beans in a burrito or tostada. Their creamy, pliant texture has earned them the nickname "vegetable butter," and they can be used as a spread on toast or a baked potato.
ARTICHOKES
Notable Personality Factors: The character of the artichoke is best explained by its origin: The vegetable comes from the majestic
Mediterranean, primarily the south of Spain, France, and Italy. |
| Stocked with phytoenzymes, sunflower seed sprouts are also super-alkaline, and belong in the salads of anyone at risk for or suffering from cancer. High in calcium, iron, and other minerals, sunflower seeds supply essential fatty acids that oil the system, lower cholesterol, and reduce blood pressure. Sunflower seed dip brings robust flavor to organic chips and whole wheat bread.
Sesame Seeds: These diverse, adaptable seeds, teeming with methionine, combine well with tofu, lentils, and garbonzo beans to form complete proteins. |
Bill Gottlieb
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 Foods that are high in carotenes, such as broccoli, kale, cauliflower, peas, beets, green beans, brussels sprouts and cabbage, are especially good.
IS1I
Vitamin and Mineral Therapy
A daily supplement that contains vitamin C, vitamin E and beta-carotene can help minimize vision problems associated with aging, such as farsightedness, says Jay Cohen, O.D., associate professor at the State University of New York College of Optometry in New York City. "Many studies show that people who take antioxidant vitamin supplements are at much lower risk of developing age-related changes in the eyes. |
Christian Ratsch
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 Photographed in southern Chile)
In southern Chile, the starchy, sugary sprouts of the primordial monkey puzzle (araucarie) tree (Araucaria araucana) are fermented to produce chicha. (Photographed in southern Chile)
The people who live in the oases of the Atacama Desert use the ripe fruits of the unusual chanar tree (Geoffrea decorticans), which contains large amounts of chlorophyll in its bark, as an ingredient in brewing. |
Cynthia A. Foster, M.D.
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 They juiced wheatgrass and ate lots of sprouts. They taught me how to breathe and stretch and meditate, and gave me lots of kava kava, and an herbal formula called "Herbal Proz" to help me with my dire emodonal situation.
I was in shock for months, and could not shake myself out of it. But the herbs helped me through it. It would have been easier if Thomas hadn't been leaving me thirty minute long messages on my voicemail wanting to get back together, and sending me long letters and gifts. |
Christian Ratsch
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| From the grass sprouts a magical egg, its grows round redly, spots itself white and jumps asunder.
"I wished for a witch, fourteen years old.
I rode with her through the fly agaric forest.
"Smeared with ointment, she flies swiftly like the swallow through the green forest. Tender skin, smooth fur.
"That which she lightly touches with magical power, loses its weight and is carried off into the air.
"Stick, stem, or ledge, it is all the same. She lifts, lifts tenderly around the body. She flics gently and floats.
"I can see that the forest is enchanted. |
| In Bavaria, the sprouts of Clematis vitalba L. were once smoked as a tobacco substitute (cf. Nicotiana tabacum).
Comandra pallida
(Santalaceae)
The North American Kayenta Navajo allegedly used this plant as a narcotic. No other information is available (Ott 1993,406*).
Conium maculatum L.
(Apiaceae)—poison hemlock
Since ancient times, hemlock has "enjoyed" an infamous reputation as a poisonous plant, known as a killing poison ("Socrates' cup") and sedative, but it is also known as an aphrodisiac. According to Germanic legend, hemlock was avoided by both man and beast. |
Andrew Chevallier
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 In Chinese medicine, the sprouts are thought to help relieve "summer heat" and fever.
Glycyrrhiza uralensis syn. G. viscida (Leguminosae)
Gan Cao
Description Perennial herb growing to 3 ft (1 m). Has fibrous roots, a hairy stem, clusters of purplish flowers, and flat pods. Habitat & Cultivation Gan cao grows in China, Mongolia, and eastern Russia. The root is unearthed in spring or autumn. Parts Used Root, rhizome. |
Nontoxic, Natural and EarthwiseDebra Lynn Dadd
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| Enzyme complex combining three strains of unique sprouts.
China Chlorella (Natrol). Organically grown in manmade ponds.
Comvita Pure Bee Products (Pacific Resources International). A wide variety of bee products "from nuclear-free New Zealand."
Gaia Herbs. Nutritional supplementation through elixirs from organically grown or ecologically wildcrafted plants.
Golden Pride. Barley-juice powder and several bee-pollen products.
Green Magma (Green Foods Corporation). Dried juice from young barley plants, with brown rice. The Ecology Box.
Hawkhaven Greenhouse. |
| Rinse and drain several times a day and watch yout sprouts grow.
Many different types of seeds can be used. Try cabbage, clover, radish, or sunflower seeds; beans such as black-eyed peas, garbanzos, mung beans, soybeans, or lentils; or even whole corn or wheat betries. Each has its own distinct flavor. There is some concern that alfalfa seeds may have harmful concentrations of a natural pesticide during the sprouting stage, so you may want to avoid them.
At the Store/By Mail
Your natural-food store carries seeds appropriate for sprouting, or you can order organically grown seeds by mail. |
Andrew Chevallier
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| Parts Used Root, leaves, sprouts. Constituents Spiny bamboo juice contains high levels of silica.
History & Folklore Spiny bamboo is arguably the most useful plant on earth, being used to make scaffolding, rafts, furniture, paper, and dozens of other items. It also has an important role to play in herbal medicine.
Medicinal Actions & Uses The various parts of spiny bamboo are used in many different ways in Indian and Ayurvedic medicine. The root is considered astringent and cooling, and is used to treat joint pain and general debility. |
J. Robert Hatherill
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 Folic Acid-rich Foods þDark green leafy vegetables, especially collard greens, spinach, romaine lettuce þBrussels sprouts, and beets þLentils and soybeans þMany other fresh fruits and vegetables, especially oranges, grapefruit, asparagus, peas, avocados, and broccoli þNavy beans þNuts þWhole wheat products Processed foods that are cooked or canned will destroy folic acid. Mineral Supplements
Recently there has been enormous publicity surrounding trace metals and essential minerals. |
Cynthia A. Foster, M.D.
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| At the centers, they fill up these patients with fresh juices, sprouts and wheatgrass juice, and have them do a lot of intestinal cleansing. The patients heal themselves of their so-called "incurable" diseases.
Incurable is a state of mind. Hope, faith and belief move mountains. They compel people to do something about their predicament. People who believe the lie that they are incurable will hear of a natural healing program, but because they truly believe they cannot be healed, they will only try halfway. They only heal halfway, and then they die. |
Nontoxic, Natural and EarthwiseDebra Lynn Dadd
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| Whether we grow sprouts on our windowsills, flowers in window boxes, strawberries on the deck, or vegetables in our backyards—or have acres of countryside or a city block to farm—gardening brings us back in touch with the Earth and its cycles in a way no other domestic activity can.
Gardening can also provide a significant portion of our food. A home garden can yield two to four times more food per acre than commercial agriculture; in a single season the average home garden can provide over six hundred dollar's worth of food. |
Barnet Meltzer, M.D.
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| Selection and Care: Soy is available in a variety of forms, be it milk in the dairy aisle, sprouts bunched alongside the leafy vegetables, or prepackaged tofu patties. Just be sure to buy quality brands from reputable health food stores.
Optimal Use and Combining: Tofu and tempeh add heft to brown rice and vegetable plates. They also add protein to pasta or potatoes. For lunch, "cottage" tofu salads or eggless tofu "egg" salads are becoming increasingly popular. Soy hot dogs and burgers are other solid protein meals. Try soy cheese on seven-grain bread and soy milk in fruit smoothies. |
Neal Barnard, M.D.
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 Cook your vegetables thoroughly, preferably by steaming or any other fat-free method. Some vegetables, such as spinach, work well pureed. If you have a juicer, try carrots, perhaps in combination with cucumbers or other vegetables. If onions or garlic give you problems, try onion or garlic powder.
It may be that certain vegetables will give you problems no matter how well you cook them. Broccoli or cabbage, for example, is much better tolerated when thoroughly cooked, but will still present difficulties for some people.
Beans and bean products (e.g., tofu) sometimes cause gas. |
Dr. Cass Ingram
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 Bacteria are only one component of this crisis. The role played by parasites may be even greater. Parasites are larger organisms than bacteria, and include worms, flukes, amoebas, and protozoa. In the United States a wide range of parasites may be contracted from food, causing diarrheal diseases. Incredibly, one researcher described a rate of parasitic infections in U.S. citizens as high as 74%. The majority of these germs were likely contracted by eating contaminated food or drink. Foods commonly infested with parasites include raw meat, raw fish (sushi), vegetables, and fruit. |
Dr. John Yiamouyiannis
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 A home water distiller provides the most reliable way to remove fluoride from the water in the home. The water from this unit should be used for drinking and for the preparation of all foods in the home. An alternate solution is to have distilled water delivered to the home. While spring water may also be used, care must be taken to be sure the spring water has a fluoride concentration of two-tenths (0.2) parts per million or less. Some spring waters are notoriously high in fluoride. |
Barnet Meltzer, M.D.
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| A cup garbanzo beans made into a patty combined with mushrooms, onions, green bell pepper, and sesame seeds, with or without pita bread
3. hummus Lebanese dip: Vi cup cooked garbanzo bean spread, Vi slices whole wheat pita
4. beans and rice: mung beans, adzuki, lima, kidney, and pinto beans with brown or wild rice, Vi cup each
5. vegetarian enchiladas, burritos, or tamales
Complete Soup and Grain Combinations
1. lima bean vegetable soup with 1? slices whole grain bread
2. lima bean vegetable soup with brown rice
3. split pea soup with Vi cup brown or wild rice
4. |
James A. Duke, Ph.D.
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 I've started throwing a few seeds into my juice blends.
There are other herbal laxatives, including cascara sagrada, senna, buckthorn, and aloe. All of them work. In fact, they're the active ingredients in a number of over-the-counter products. Senna, in particular, is found in many commercial laxatives; you'll read more about this herb in chapter 29.
As much as I value herbal medicines, I don't really recommend these herbal laxatives. Prevention is the way to go, as it were. So stick with a high-fiber diet. Get plenty of exercise. |
Schuyler W. Lininger, Jr. DC
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 L-canavanine, which provokes a lupuslike condition in monkeys19 and possibly humans.20 For this reason, some nutritionally oriented doctors recommend that people with SLE should avoid these foods. Cooking alfalfa seeds has been reported to erase this effect.21
Lifestyle Changes That May Be Helpful
In preliminary research, smoking has been linked to significantly increased risk of developing SLE, while drinking alcohol has been associated with a decrease in risk. |
Alan Keith Tillotson, Ph.D., A.H.G., D.Ay.
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 Variations
If there is more Yin deficiency, add cooked and raw rehmannia root. If there is more Yang deficiency, add deer antler or astragalus seed (sha yuan ji li or A. complanatus). If there are signs of tension or Liver Qi restriction, add bupleurum root and ashwagandha root.
Nutrients
Taurine, CoQ10, Vitamins A and D, lutein, L-carnitine, DHA, vitamin E.
Research Highlights
• 54 patients (106 eyes) with hereditary RP were treated for 3 months with TCM herbal therapies. |
James F. Balch, M.D.
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 Of course it is extremely important not to damage the liver through overindulgence in alcohol. Drink in moderation (two glasses of wine or beer or two ounces of hard liquor per day is considered moderation). note: Silymarin (milk thistle) is a special flavonoid compound, exerting special protective effects on the liver.
Silymarin prevents liver damage by acting as an antioxidant. It is much more potent than either vitamin E or C. Further, it enhances the detoxification process by preventing the depletion of glutathione. |
Barnet Meltzer, M.D.
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| DINNER
For complete protein dinners, combine a leafy green chlorophyll salad with one option from any of the following six categories (recipes can be found in the back of the book):
Complete Soybean Combinations
1. scrambled tofu with vegetables
2. scrambled tofu with Vl cup brown or wild rice
3. tofu chop suey with vegetarian egg rolls
4. tofu lasagna (use your favorite lasagna recipe, but substitute soy cheese for cheese and scrambled tofu instead of meat)
5. vegetable casserole (soybeans and vegetables on brown rice)
6. soy burger on whole grain bun
7. |
Paul Pitchford
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 Raw sauerkraut and unpasteurized pickles are beneficial for improving the intestinal flora. (See "Pickles" in the recipe section.) tin addition to Lactobacillus acidophilus, other bacterial organisms help renew the intestinal bioculture, among them L. bifidus, L. bulgaricus, S. faecium, L. rhamnosus, and B. lat-erosporus. Except for laterosporus, one or more of these are often included in commercial "acidophilus" cultures. Laterosporus, becoming more available at stores carrying dietary supplements, is the most effective of these bacteria for treating constipation. |
| Common fruits which cool summer heat best are apples, watermelon, lemons, and limes. Mung bean soup or tea is another specific remedy. Also, the dispersing hot-flavored spices are considered appropriate in the warmest weather. At first their effect is to increase warmth, but ultimately they bring body heat out to the surface to be dispersed. With heat on the surface, one's body mirrors the summer climate and therefore will be less affected by it. Red and green hot peppers, cayenne red pepper, fresh (not dried) ginger, horseradish, and black pepper are all ideal for this purpose. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| Beverages
These beverages are recommended.
• Roasted bancha twig or stem tea, a naturally bland, decaffeinated tea.
• Roasted barley or brown rice tea.
• Dandelion tea.
• Moderate amounts of spring or well water (not iced).
Occasional Foods
The following foods may be eaten two or three times a week, if your condition permits.
• Fresh, nonfat, white-meat fish, like cod, halibut and flounder.
• Fermented foods such as pickles, eaten daily to stimulate appetite and encourage digestion.
• Dried, cooked or fresh fruit, provided it isn't tropical, eaten one to three times a week. |
The Editors of Prevention Magazine Health Books
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 C; and wheat germ and kale are good sources of vitamin E.
Chromium Can Help
It might not be the waist-whittling miracle mineral that some advertisements tout it as, but according to the latest research, chromium picolinate (a supplemental form of chromium) may indeed help build lean tissue and reduce fat in adults who exercise. |
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