Vegetables Nutrition Quotes

CHOW^TM contained spun, plaited, and woven protein molecules, capped and coded, carefully designed to be ignored by even the most ravenous digestive tract enzymes; no-cal sweeteners; mineral oils replacing vegetable oils; fibrous materials, colorings, and flavorings. The end result was a foodstuff almost indistinguishable from any other except for two things. Firstly, the price, which was slightly higher, and secondly, the nutritional content, which was roughly equivalent to that of a Sony Walkman.

I don't think I'll ever grow old and say, "What was I thinking eating all those fruits and vegetables?

The food problem is a flavor problem. For half a century, we've been making the stuff people should eat--fruits, vegetables, whole grains, unprocessed meats--incrementally less delicious. Meanwhile, we've been making the food people shouldn't eat--chips, fast food, soft drinks, crackers--taste ever more exciting. The result is exactly what you'd expect.

Fighting the Blues with Greens Here’s a statistic you probably haven’t heard: Higher consumption of vegetables may cut the odds of developing depression by as much as 62 percent.26 A review in the journal Nutritional Neuroscience concluded that, in general, eating lots of fruits and veggies may present “a non-invasive, natural, and inexpensive therapeutic means to support a healthy brain.

That life is not for me. Clearly I did not inherit whatever gene it is that makes it so that when you linger in a place you start to put down roots. I’ve tried, a number of times, but my roots have always been shallow; the littlest breeze could always blow me right over. I don’t know how to germinate, I’m simply not in possession of that vegetable capacity. I can’t extract nutrition from the ground, I am the anti-Antaeus. My energy derives from movement—from the shuddering of buses, the rumble of planes, trains’ and ferries’ rocking.

Where else but America could football flourish, America with its millions of fertile acres of corn, soy, and wheat, its lakes of dairy, its year-round gushers of fruits and vegetables, and such meats, that extraordinary pipline of beef, poultry, seafood, and pork, feedlot gorged, vitamin enriched, and hypodermically immunized, humming factories of high-velocity protein production, all of which culminate after several generations of epic nutrition in this strain of industrial-sized humans? Only America could produce such giants.

You can’t patent a recommendation to eat lots of fruits, vegetables, nuts, seeds, and whole grains. So there’s no incentive for industry to invest in such research and no incentive for researchers to study and validate such claims.

In 2011, during a debate over the nutritional guidelines for school lunches, Congress decided that pizza counted as a vegetable. And not for the first time.

Food, racism, power, and justice are linked. What I’m trying to do is dismantle culinary nutritional imperialism and gastronomic white supremacy with one cup of zobo made from hibiscus, one bowl of millet salad with groundnuts and dark green vegetables, and one piece of injera at a time. The next wave of human rights abuse is in the form of nutrition injustice

To quote the philosopher Max Roser: “Three things are true at the same time. The world is much better; the world is awful; and the world can be much better.” There is plenty of good work to do.

You will know if you are too acidic if you get sick often, get urinary tract infections, suffer from headaches, and have bad breath and body odor (when you do not use antiperspirant). Acidosis is the medical term for a blood alkalinity of less than 7.35. A normal reading is called homeostasis. It is not considered a disease; although in and of itself it is recognized as an indicator of disease. Your blood feeds your organs and tissues; so if your blood is acidic, your organs will suffer and your body will have to compensate for this imbalance somehow. We need to do all we can to keep our blood alkalinity high. The way to do this is to dramatically increase our intake of alkaline-rich elements like fresh, clean air; fresh, clean water; raw vegetables (particularly their juices); and sunlight, while drastically reducing our intake of and exposure to acid-forming substances: pollution, cigarettes, hard alcohol, white flour, white sugar, red meat, and coffee. By tipping the scales in the direction of alkalinity through alkaline diet and removal of acid waste through cleansing, and acidic body can become an alkaline one. "Bear in mind that some substances that are alkaline outside the body, like milk, are acidic to the body; meaning that they leave and acid reside in the tissues, just as many substances that are acidic outside the body, like lemons and ripe tomatoes, are alkaline and healing in the body and contribute to the body's critical alkaline reserve.

Here are five simple rules for a powerful immune system that you should commit to memory: 1. Eat a large salad every day. 2. Eat at least a half-cup serving of beans/legumes in soup, salad, or another dish once daily. 3. Eat at least three fresh fruits a day, especially berries, pomegranate seeds, cherries, plums, oranges. 4. Eat at least one ounce of raw nuts and seeds a day. 5. Eat at least one large (double-size) serving of green vegetables daily, either raw, steamed, or in soups or stews.

You grew older today, but did you age as well? If you drank a few cups of green tea, had five servings of fruits and vegetables, exercised for at least 30 minutes at your target heart rate, took nutritional supplements optimized for your age and health situation, spent quality time with close friends and loved ones, consumed a glass of red wine, had a romantic (and sensual!) time with your spouse or significant other, and got 8 hours of quality sleep, then you probably aged very little if at all.

When my generation of women walked away from the kitchen we were escorted down that path by a profiteering industry that knew a tired, vulnerable marketing target when they saw it. "Hey, ladies," it said to us, "go ahead, get liberated. We'll take care of dinner." They threw open the door and we walked into a nutritional crisis and genuinely toxic food supply. If you think toxic is an exaggeration, read the package directions for handling raw chicken from a CAFO. We came a long way, baby, into bad eating habits and collaterally impaired family dynamics. No matter what else we do or believe, food remains at the center of every culture. Ours now runs on empty calories.

Mom is losing, no doubt, because our vegetables have come to lack two features of interest: nutrition and flavor. Storage and transport take predictable tolls on the volatile plant compounds that subtly add up to taste and food value. Breeding to increase shelf life also has tended to decrease palatability. Bizarre as it seems, we've accepted a tradeoff that amounts to: "Give me every vegetable in every season, even if it tastes like a cardboard picture of its former self.

cruciferous vegetables are far more potent and have a more profound association in the scientific literature

Non-Starchy Vegetables: ● Artichoke ● Asparagus ● Bell pepper ● Broccoli ● Brussels sprouts

You can eat alkaline foods until the cows come home, but if you're a miserable SOB, you're acidic.

I recommend six fresh fruits and eight total servings of vegetables per day, including two servings of cruciferous vegetables (at least one raw).

If green vegetables are the king of Super Immunity, mushrooms are the queen.

Green vegetables are the highest in overall nutrient density, meaning that they contain the most micronutrients per calorie, and of course they are the foods richest in alpha-carotene.

research into the nutritional effects of whole plant foods doesn’t really have market potential. You can’t patent a recommendation to eat lots of fruits, vegetables, nuts, seeds, and whole grains.

Organically grown fruits and vegetables are grown with all natural methods on organic farms and are far superior nutritionally. The big commercial farms use chemical fertilizers, pesticides and GMO seeds.

Dr. Kingsford writes: 'M. Pouchet observes that all the details of the digestive apparatus in man, as well as his dentition, constitute "so many proofs of his frugivorous origin"—an opinion shared by Professor

But the proof of the pudding is in the eating, and to prove that the vegetarian is the most hygienic diet, we must examine the physical conditions of those nations and individuals who have lived, and do live, upon this diet.

To drink when thirsty is right and natural; it shows that the blood is concentrated and is in want of fluid. But to drink merely for the pleasure of drinking, or to carry out some insane theory like that of 'washing out' the system is positively dangerous. The human body is not a dirty barrel needing swilling out with a hose-pipe. It is a most delicate piece of mechanism, so delicate that the abuse of any of its parts tends to throw the entire system out of order.

For comparison, you could eat 2 cups of non-starchy vegetables (such as broccoli, cauliflower, zucchini, etc) to equal the carbohydrates in only ½ cup of cooked rice; or 10 cups of green, leafy vegetables (lettuce, spinach, kale, etc.)!

We are incapable of deriving nutrition from most parts of most plants. In particular we cannot make use of cellulose, which is what plants primarily consist of. The few plants that we can eat are the ones we know as vegetables. Otherwise we are limited to eating a few botanical end products, such as seeds and fruits, and even many of those are poisonous to us. But we can benefit from a lot more foods by cooking them. A cooked potato, for instance, is about twenty times more digestible than a raw one. Cooking frees up a lot of time for us. Other primates spend as many as seven hours a day just chewing. We don’t need to eat constantly to ensure our survival. Our tragedy, of course, is that we eat more or less constantly anyway.

Two years of Newtrition investment and research had produced CHOW™. CHOW™ contained spun, plaited, and woven protein molecules, capped and coded, carefully designed to be ignored by even the most ravenous digestive tract enzymes; no-cal sweeteners; mineral oils replacing vegetable oils; fibrous materials, colorings, and flavorings. The end result was a foodstuff almost indistinguishable from any other except for two things. Firstly, the price, which was slightly higher, and secondly the nutritional content, which was roughly equivalent to that of a Sony Walkman. It didn’t matter how much you ate, you lost weight.* Fat people had bought it. Thin people who didn’t want to get fat had bought it. CHOW™ was the ultimate diet food—carefully spun, woven, textured, and pounded to imitate anything, from potatoes to venison, although the chicken sold best. Sable sat back and watched the money roll in. He watched CHOW™ gradually fill the ecological niche that used to be filled by the old, untrademarked food. He followed CHOW™ with SNACKS™—junk food made from real junk. MEALS™ was Sable’s latest brainwave. MEALS™ was CHOW™ with added sugar and fat. The theory was that if you ate enough MEALS™ you would a) get very fat, and b) die of malnutrition.

[from an entry by her daughter Camille] Organic produce actually delivers more nutritional bang for the buck. These fruits and vegetables are tougher creatures than those labeled "conventional," precisely because they've had to fight off predators themselves.

Increasing dietary consumption of the brassica vegetables such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts, as well as allium vegetables such as onions, leeks, and garlic can all increase glutathione activity and offset the risk caused by this mutation.

What You Need to Cut from Your Diet: 1.   Vegetable oil 2.   Added sugar and honey (to tea, coffee, etc.) 3.   Soda 4.   Juice, except fresh squeezed. (Why not just eat the fruit? It’s got more fiber and more antioxidants!) 5.   Energy bars and “health” bars 6.   Boxed cereals 7.   Fried fast foods 8.   Powdered “proteins,” and powdered milk 9.   Salad dressings made with any kind of vegetable oil, including canola 10. Low-fat products, including milk, cheese, salad dressings, cookies, and other baked goods 11. Snacks and desserts—if you want to lose weight

Salt not only keeps food from spoiling, the fermentation that occurs during salting results in greater nutritional value and deeper flavour---what we Japanese call umami. This word, now used around the world, describes a fifth taste: savoury---after sweet, sour, salty and bitter. This is what makes Japanese pickles special.

to prioritize the most nutrient-dense, low-glycemic sources of carbohydrates, like non-starchy vegetables, Greek yogurt, nuts, seeds, legumes, and berries. There’s still room for more carbohydrate-dense foods, like sweet potatoes, fruit, and whole grains, but treat them as a small side dish or snack rather than the bulk of your meals.

This vitamin cannot be produced by higher plants (the ones that yield our fruits and vegetables), but like vitamin K, vitamin B12 is made by beneficial bacteria living in the small intestine. Meat, fish, poultry, milk products, and eggs are good sources of vitamin B12. Grains don’t naturally contain vitamin B12, but like other B vitamins, it’s

To maximize the immune-function benefits of cruciferous vegetables, do the following: 1. Chew all cruciferous greens very, very well, trying to crush every cell. 2. Puree, blend, or chop cruciferous vegetables before adding them to stews or soups. 3. When steaming green cruciferous vegetables such as broccoli and cabbage, try to undercook slightly so they are not too mushy.

Simply put, this means we need to eat lots of high-nutrient, natural plant foods: vegetables, fruits, beans, nuts, and seeds. In conjunction, we need to eat much less from the animal products category and eat far fewer (or no) foods that are completely empty of nutrients or indeed are toxic for the body—foods such as sugar, other sweeteners, white flour, processed foods, refined oils, and fast foods.

dairy foods are fine to eat if you like them, but they are not a nutritional requirement. Think of cows: they do not drink milk after weaning, but their bones support bodies weighing 800 pounds or more. Cows feed on grass, and grass contains calcium in small amounts—but those amounts add up. If you eat plenty of fruits, vegetables, and whole grains, you can have healthy bones without having to consume dairy foods.

The ideal human diet looks like this: Consume plant-based foods in forms as close to their natural state as possible (“whole” foods). Eat a variety of vegetables, fruits, raw nuts and seeds, beans and legumes, and whole grains. Avoid heavily processed foods and animal products. Stay away from added salt, oil, and sugar. Aim to get 80 percent of your calories from carbohydrates, 10 percent from fat, and 10 percent from protein.

older today, but did you age as well? If you drank a few cups of green tea, had five servings of fruits and vegetables, exercised for at least 30 minutes at your target heart rate, took nutritional supplements optimized for your age and health situation, spent quality time with close friends and loved ones, consumed a glass of red wine, had a romantic (and sensual!) time with your spouse or significant other, and got 8 hours of quality sleep, then you probably aged very little if at all. If you were a coach potato, ate

Sources of Plant Protein Grains and grain products, legumes (lentils and dried beans and peas such as kidney beans or chickpeas), starchy vegetables, and nuts and seeds all provide protein (see Table B). A serving of a grain product or starchy vegetable provides an average of about 5 grams of protein, a serving of legumes provides 10 to 20 grams of protein, and a serving of vegetables provides about 3 grams of protein. Although a serving of these foods contains less protein than a serving of meat, you can eat more plant protein foods for fewer calories.

A hypothesis had taken center stage; money poured in to test it, and the nutrition community embraced the idea. Soon there was very little room for debate. The United States had embarked upon a giant nutritional experiment to cut out meat, dairy, and dietary fat altogether, shifting calorie-consumption over to grains, fruits, and vegetables. Saturated animal fats would be replaced by polyunsaturated vegetable oils. It was a new, untested diet—just an idea, presented to Americans as the truth. Many years later, science started to show that this diet was not very healthy after all, but it was too late by then, since it had been national policy for decades already.

Refined carbohydrates are the starches and sugars obtained from plants by mechanically stripping off their outer layers, which contain most of the plant’s vitamins, minerals, protein and fiber. This “food” (regular sugar, white flour, etc.) has very little nutritional value. Foods such as pastas made from refined flour, sugary cereals, white bread, candies and sugar-laden soft drinks should be avoided as much as possible. But do eat whole, complex carbohydrate-containing foods such as unprocessed fresh fruits and vegetables, and whole grain products like brown rice and oatmeal. These unprocessed carbohydrates, especially from fruits and vegetables, are exceptionally health-promoting.

One of my secrets to nutritional excellence and superior health is the one pound–one pound rule. That is, try to eat at least one pound of raw vegetables a day and one pound of cooked/steamed or frozen green or nongreen nutrient-rich vegetables a day as well. One pound raw and one pound cooked—keep this goal in mind as you design and eat every meal. This may be too ambitious a goal for some of us to reach, but by working toward it, you will ensure the dietary balance and results you want. The more vegetables you eat, the more weight you will lose. The high volume of greens not only will be your secret to a thin waistline but will simultaneously protect you against life-threatening illnesses.

Bring on the veggies In 1980, the first Guidelines directed consumers to “Eat foods with adequate starch and fiber.” By 1990, that had become “Choose a diet with plenty of vegetables, fruits, and grain products.” Today, the new, direct directive is to make half of your plate vegetables and fruits. Maybe the whole plate: The Guidelines say right out, no mincing words here, those vegetarian-style diets are associated with a variety of health benefits including lower weight, a lower risk of heart disease, and — best of all — a longer life. Finally, two new charts, Appendix 8 and Appendix 9, detail (respectively) “Lacto-ova Adaptations of USDA Food Patterns” (meal planning for vegetarians who eat dairy products)

Our bodies aren't adapted to absorb big loads of nutrients all at once (many supplements surpass RDA values by 200 percent or more), but tiny quantities of them in combinations--exactly as they occur in plants. Eating a wide variety of different plant chemicals is a very good idea, according to research from the American Society for Nutritional Sciences. You don't have to be a chemist, but color vision helps. By eating plant foods in all different colors you'll get carotenoids to protect body tissues from cancer (yellow, orange, and red veggies); phytosterols to block cholesterol absorption and inhibit tumor growth (green and yellow plants and seeds); and phenols for age-defying antioxidants (blue and purple fruits). [from an entry by Barbara Kingsolver's daughter Camille]

If your head is spinning from all this chemistry, the take-home is quite simple: since for every instance of vegetable oil use there’s a far better and tastier alternative, why not just go with a healthier, tastier fat? Switch out the canola oil dressing for an olive oil alternative. If you can’t find one, make one yourself (see recipes in Chapter 13). Instead of the usual brand-name mayo, have a taste of Primal Kitchen’s new mayo product, which I can tell you is pretty good. At your local restaurant, where they no doubt fry the fish in a vegetable oil or “blended oil,” ask if they can cook yours using butter. If you want to make yourself a batch of home-fries, make sure it’s either peanut oil or (if you can afford it) duck fat, and that you change the oil after every couple uses.

More food is good, but agricultural diets can provoke mismatch diseases. One of the biggest problems is a loss of nutritional variety and quality. Hunter-gatherers survive because they eat just about anything and everything that is edible. Hunter-gatherers therefore necessarily consume an extremely diverse diet, typically including many dozens of plant species in any given season.26 In contrast, farmers sacrifice quality and diversity for quantity by focusing their efforts on just a few staple crops with high yields. It is likely that more than 50 percent of the calories you consume today derived from rice, corn, wheat, or potatoes. Other crops that have sometimes served as staples for farmers include grains like millet, barley, and rye and starchy roots such as taro and cassava. Staple crops can be grown easily in massive quantities, they are rich in calories, and they can be stored for long periods of time after harvest. One of their chief drawbacks, however, is that they tend to be much less rich in vitamins and minerals than most of the wild plants consumed by hunter-gatherers and other primates.27 Farmers who rely too much on staple crops without supplemental foods such as meat, fruits, and other vegetables (especially legumes) risk nutritional deficiencies. Unlike hunter-gatherers, farmers are susceptible to diseases such as scurvy (from insufficient vitamin C), pellagra (from insufficient vitamin B3), beriberi (from insufficient vitamin B1), goiter (from insufficient iodine), and anemia (from insufficient iron).28 Relying heavily on a few crops—sometimes just one crop—has other serious disadvantages, the biggest being the potential for periodic food shortages and famine. Humans,

Both vitamin pills and vegetables are loaded with essential nutrients, but not in the same combinations. Spinach is a good source of both vitamin C and iron. As it happens, vitamin C boosts iron absorption, allowing the body to take in more of it than if the mineral were introduced alone. When I first started studying nutrition, I became fascinated with these coincidences, realizing of course they're not coincidences. Human bodies and their complex digestive chemistry evolved over millenia in response to all the different foods--mostly plants--they raised or gathered from the land surrounding them. They may have died young from snakebite or blunt trauma, but they did not have diet-related illnesses like heart disease and Type II diabetes that are prevalent in our society now, even in some young adults and children. [from an entry by Barbara Kingsolver's daughter Camille]

The second is that our food is being transported over large distances, causing degradation and damage to nutrients. The average distance that produce travels from farm to plate in the United States is approximately fifteen hundred miles. During this journey, some fruits and vegetables can lose up to 77 percent of their vitamin C content, a critical micronutrient for ATP production in the mitochondria and antioxidant activity in the cell. You may have thought that “eating local” or shopping from farmers’ markets is frivolous, but it is actually a critical step to ensure you are getting maximal helpful molecular information in the bites you take to build and instruct your body. The third is that most of our U.S. calorie consumption is ultra-processed foods, stripped of their nutrition. About 60 percent or more of the calories adults in the nation consume is ultra-processed garbage. You’re looking at just a fraction of that seventy tons meeting the cells’ functional needs. No

Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.

For about 48 weeks of the year an asparagus plant is unrecognizable to anyone except an asparagus grower. Plenty of summer visitors to our garden have stood in the middle of the bed and asked, 'What is this stuff? It's beautiful!' We tell them its the asparagus patch, and they reply, 'No this, these feathery little trees.' An asparagus spear only looks like its picture for one day of its life, usually in April, give or take a month as you travel from the Mason-Dixon Line. The shoot emerges from the ground like a snub nose green snake headed for sunshine, rising so rapidly you can just about see it grow. If it doesn't get it's neck cut off at ground level as it emerges, it will keep growing. Each triangular scale on the spear rolls out into a branch until the snake becomes a four foot tree with delicate needles. Contrary to lore, fat spears are no more tender or mature than thin ones. Each shoot begins life with its own particular girth. In the hours after emergence, it lengthens but does not appreciably fatten. To step into another raging asparagus controversy, white spears are botanically no different from their green colleagues. White shoots have been deprived of sunlight by a heavy mulch pulled up over the plant's crown. European growers go to this trouble for consumers who prefer the stalks before they've had their first blush of photosynthesis. Most Americans prefer the more developed taste of green. Uncharacteristically, we're opting for the better nutritional deal here also. The same plant could produce white or green spears in alternate years, depending on how it is treated. If the spears are allowed to proceed beyond their first exploratory six inches, they'll green out and grow tall and feathery like the house plant known as asparagus fern, which is the next of kin. Older, healthier asparagus plants produce chunkier, more multiple shoots. Underneath lies an octopus-shaped affair of chubby roots called a crown that stores enough starch through the winter to arrange the phallic send-up when winter starts to break. The effect is rather sexy, if you're the type to see things that way. Europeans of the Renaissance swore by it as an aphrodisiac and the church banned it from nunneries.

Avocado Brownies   Vegetables have always been used in desserts, but this avocado brownie is truly special because the avocado gives it a lot of moisture and a smooth, creamy consistency. Just a square of this and your taste buds will be in heaven.   Yields: 10 servings   Ingredients: 2 ripe avocados, mashed 1 cup dark chocolate (72% cocoa), melted 1/4 cup coconut oil 1/2 cup agave syrup 2 brown eggs 1 cup almond flour 1/4 cup organic unsweetened cocoa powder 1 pinch salt 1 teaspoon baking soda   Directions: 1. In a bowl, mix the avocados with the melted chocolate, then stir in the eggs, agave syrup and coconut oil. 2. Fold in the almond flour, cocoa powder, salt and baking soda. 3. Spoon the batter into a baking pan lined with parchment paper and bake in a preheated oven at 350F for 30-40 minutes or until a toothpick inserted in the center of the cake comes out clean. If it comes out with traces of batter, the cake needs a few more minutes in the oven. 4. When done, remove from the oven and let it cool completely before cutting in smaller portions.   Nutritional information per serving   Calories: 280 Fat: 20.6g Protein: 5g Carbohydrates: 24.7g

What Dr. Price's work teaches us is that the absolute fundamental requirement of healthy diets cannot be found in pasta, nor vegetable juices, nor oat bran, nor olive oil, but only in certain types of animal fats. These fats come from animals who consume green, growing organisms (such as grass and plankton), or who consume other animals that have consumed green, growing organisms (such as insects). What is tragic is the difficulty in finding such foods today. Most of our dairy cows spend their entire lives in confinement and never see green grass; chickens are kept in pens and fed mostly grains; pigs are raised in factories and never see sunlight; even fish are now raised in fish farms and given inappropriate feed, like soy pellets. Even worse, most people avoid these foods today because medical spokesmen claim they cause cancer, heart disease or weight gain, even though a number of highly qualified scientists have admirably refuted these charges. Suffice it to say that the patient who is afraid of consuming foods containing animal fats and cholesterol will make no headway in his efforts to improve his diet as these foods are absolutely vital for good health.

Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. 2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed). 3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on page 110). 4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. 5. Eat nothing that is not on the acceptable foods list. And that means absolutely nothing! Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. 6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 7. Don't assume any food is low in carbohydrate-instead read labels! Check the carb count (it's on every package) or use the carbohydrate gram counter in this book. 8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. 9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. 10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat. 12. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.

Such insights, incidentally, into the forever troublesome body-soul problem are very old. Aristotle's *De Anima* is full of tantalizing hints at psychic phenomena and their close interconnection with the body in contrast with the relation or, rather, non-relation between body and mind. Discussing these matters in a rather tentative and uncharacteristic way, Aristotle declares: "...there seems to be no case in which the soul can act or be acted upon without the body, e.g., anger, courage, appetite, and sensation generally. [To be active without involving the body] seems rather a property of the mind [noein]. But if the mind [noein] too proves to be some imagination [phantasia] or impossible without imagination, it [noein] too could not be without the body." And somewhat later, summing up: "Nothing is evident about the mind [nous] and the theoretical faculty, but it seems to be a different kind of soul, and only this kind can be separated [from the body], as what is eternal from what is perishable." And in one of the biological treatises he suggests that the soul―its vegetative as well as its nutritive and sensitive part―"came into being in the embryo without existing previously outside it, but the *nous* entered the soul from outside, thus granting to man a kind of activity which had no connection with the activities of the body." In other words, there are no sensations corresponding to mental activities; and the sensations of the psyche, of the soul, are actually feelings we sense with our bodily organs.

pine nuts and toss gently again. Green Bean, Tuna, and Mushroom “Casserole” One of my favorite things from my Midwestern upbringing is the green bean and mushroom casserole at Thanksgiving—probably the same one that was on your holiday table, thanks to the canned-mushroom-soup marketing campaign. This is my grown-up version of that casserole, which has all the comfort appeal of the childhood dish, but way better flavor and nutritional value. Make it with a one-to-one ratio of mushrooms to green beans, and have some fun with the beans, if you like—you can grill them, slice them thin and use raw, use pickled green beans, or use a mix of all of the above. » Serves 4 Kosher salt and freshly ground black pepper Extra-virgin olive oil 2 garlic cloves, smashed and peeled 1 pound wild mushrooms, wiped off and cut into bite-size pieces (about 6 cups) One 5-ounce can oil-packed tuna, drained 1 pound green beans, trimmed 1 cup heavy cream 1 teaspoon finely grated lemon zest 1 tablespoon fresh lemon juice ⅓ cup Dried Breadcrumbs Bring a large pot of water to a boil and add salt until it tastes like the sea. Meanwhile, add ¼ cup olive oil to a skillet that’s large enough to hold all the mushrooms and beans and still have some room to stir the ingredients. Add the garlic and cook slowly over medium heat to toast the garlic so it’s very soft, fragrant, and nicely golden brown—but not burnt—about 5 minutes. Scoop out the garlic and set it aside so it doesn’t burn. Increase the heat to medium-high and add the mushrooms. Season generously with pepper and salt and sauté, tossing frequently, until the mushrooms are nicely browned around the edges, 5 to 7 minutes. Add the tuna and toss to incorporate. Keep this warm until the green beans are ready. Add the beans to the boiling water and boil until they are just a bit beyond crisp-tender, 4 to 7 minutes. Drain them thoroughly in a colander and then add them to the mushrooms and tuna. Add the cream, toss all the ingredients to coat, and simmer until the cream has reduced to a nice cloaking consistency and all the flavors are nicely blended, 6 to 9 minutes. Add the lemon zest and lemon juice and toss. Taste and adjust with more salt, pepper, or lemon juice. When the flavors are delicious, pile into a serving bowl and top with the breadcrumbs.

As Japan recovered from the post-war depression, okonomiyaki became the cornerstone of Hiroshima's nascent restaurant culture. And with new variables- noodles, protein, fishy powders- added to the equation, it became an increasingly fungible concept. Half a century later it still defies easy description. Okonomi means "whatever you like," yaki means "grill," but smashed together they do little to paint a clear picture. Invariably, writers, cooks, and oko officials revert to analogies: some call it a cabbage crepe; others a savory pancake or an omelet. Guidebooks, unhelpfully, refer to it as Japanese pizza, though okonomiyaki looks and tastes nothing like pizza. Otafuku, for its part, does little to clarify the situation, comparing okonomiyaki in turn to Turkish pide, Indian chapati, and Mexican tacos. There are two overarching categories of okonomiyaki Hiroshima style, with a layer of noodles and a heavy cabbage presence, and Osaka or Kansai style, made with a base of eggs, flour, dashi, and grated nagaimo, sticky mountain yam. More than the ingredients themselves, the difference lies in the structure: whereas okonomiyaki in Hiroshima is carefully layered, a savory circle with five or six distinct layers, the ingredients in Osaka-style okonomiyaki are mixed together before cooking. The latter is so simple to cook that many restaurants let you do it yourself on table side teppans. Hiroshima-style okonomiyaki, on the other hand, is complicated enough that even the cooks who dedicate their lives to its construction still don't get it right most of the time. (Some people consider monjayaki, a runny mass of meat and vegetables popularized in Tokyo's Tsukishima district, to be part of the okonomiyaki family, but if so, it's no more than a distant cousin.) Otafuku entered the picture in 1938 as a rice vinegar manufacturer. Their original factory near Yokogawa Station burned down in the nuclear attack, but in 1946 they started making vinegar again. In 1950 Otafuku began production of Worcestershire sauce, but local cooks complained that it was too spicy and too thin, that it didn't cling to okonomiyaki, which was becoming the nutritional staple of Hiroshima life. So Otafuku used fruit- originally orange and peach, later Middle Eastern dates- to thicken and sweeten the sauce, and added the now-iconic Otafuku label with the six virtues that the chubby-cheeked lady of Otafuku, a traditional character from Japanese folklore, is supposed to represent, including a little nose for modesty, big ears for good listening, and a large forehead for wisdom.

And, even more important for our purposes, these facts are sturdy enough that we can build a sensible diet upon them. Here they are: FACT 1. Populations that eat a so-called Western diet—generally defined as a diet consisting of lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits, and whole grains—invariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer. Virtually all of the obesity and type 2 diabetes, 80 percent of the cardiovascular disease, and more than a third of all cancers can be linked to this diet. Four of the top ten killers in America are chronic diseases linked to this diet. The arguments in nutritional science are not about this well-established link; rather, they are all about identifying the culprit nutrient in the Western diet that might be responsible for chronic diseases. Is it the saturated fat or the refined carbohydrates or the lack of fiber or the transfats or omega-6 fatty acids—or what? The point is that, as eaters (if not as scientists), we know all we need to know to act: This diet, for whatever reason, is the problem. FACT 2. Populations eating a remarkably wide range of traditional diets generally don’t suffer from these chronic diseases. These diets run the gamut from ones very high in fat (the Inuit in Greenland subsist largely on seal blubber) to ones high in carbohydrate (Central American Indians subsist largely on maize and beans) to ones very high in protein (Masai tribesmen in Africa subsist chiefly on cattle blood, meat, and milk), to cite three rather extreme examples. But much the same holds true for more mixed traditional diets. What this suggests is that there is no single ideal human diet but that the human omnivore is exquisitely adapted to a wide range of different foods and a variety of different diets. Except, that is, for one: the relatively new (in evolutionary terms) Western diet that most of us now are eating. What an extraordinary achievement for a civilization: to have developed the one diet that reliably makes its people sick! (While it is true that we generally live longer than people used to, or than people in some traditional cultures do, most of our added years owe to gains in infant mortality and child health, not diet.) There is actually a third, very hopeful fact that flows from these two: People who get off the Western diet see dramatic improvements in their health. We have good research to suggest that the effects of the Western diet can be rolled back, and relatively quickly.

Every Day Take Your Daily Doses Black Cumin (Nigella sativa) (¼ tsp) As noted in the Appetite Suppression section, a systematic review and meta-analysis of randomized, controlled weight-loss trials found that about a quarter teaspoon of black cumin powder every day appears to reduce body mass index within a span of a couple of months. Note that black cumin is different from regular cumin, for which the dosing is different. (See below.) Garlic Powder (¼ tsp) Randomized, double-blind, placebo-controlled studies have found that as little as a daily quarter teaspoon of garlic powder can reduce body fat at a cost of perhaps two cents a day. Ground Ginger (1 tsp) or Cayenne Pepper (½ tsp) Randomized controlled trials have found that ¼ teaspoon to 1½ teaspoons a day of ground ginger significantly decreased body weight for just pennies a day. It can be as easy as stirring the ground spice into a cup of hot water. Note: Ginger may work better in the morning than evening. Chai tea is a tasty way to combine the green tea and ginger tweaks into a single beverage. Alternately, for BAT activation, you can add one raw jalapeño pepper or a half teaspoon of red pepper powder (or, presumably, crushed red pepper flakes) into your daily diet. To help beat the heat, you can very thinly slice or finely chop the jalapeño to reduce its bite to little prickles, or mix the red pepper into soup or the whole-food vegetable smoothie I featured in one of my cooking videos on NutritionFacts.org.4985 Nutritional Yeast (2 tsp) Two teaspoons of baker’s, brewer’s, or nutritional yeast contains roughly the amount of beta 1,3/1,6 glucans found in randomized, double-blind, placebo-controlled clinical trials to facilitate weight loss. Cumin (Cuminum cyminum) (½ tsp with lunch and dinner) Overweight women randomized to add a half teaspoon of cumin to their lunches and dinners beat out the control group by four more pounds and an extra inch off their waists. There is also evidence to support the use of the spice saffron, but a pinch a day would cost a dollar, whereas a teaspoon of cumin costs less than ten cents. Green Tea (3 cups) Drink three cups a day between meals (waiting at least an hour after a meal so as to not interfere with iron absorption). During meals, drink water, black coffee, or hibiscus tea mixed 6:1 with lemon verbena, but never exceed three cups of fluid an hour (important given my water preloading advice). Take advantage of the reinforcing effect of caffeine by drinking your green tea along with something healthy you wish you liked more, but don’t consume large amounts of caffeine within six hours of bedtime. Taking your tea without sweetener is best, but if you typically sweeten your tea with honey or sugar, try yacon syrup instead. Stay

Consider also James 4:17. “Therefore, to him who knows to do good and does not do it, to him it is sin.” Few of us can claim ignorance about good nutrition. With so many resources available, we have some idea what healthy eating looks like. We certainly have access to information about what is unhealthy. For instance, most of us know the dangers of fast food and desserts, but we eat them in excess in the name of convenience. We know eating leafy green vegetables is healthier than eating french fries and fresh fruit is better for us than processed sugary desserts.

The people who consumed the most lutein, a specific type of antioxidant, had one-half the rate of cataracts as the people who consumed the least lutein. Lutein is an interesting chemical because, in addition to being readily available in spinach, along with other dark leafy green vegetables, it also is an integral part of the lens tissue itself. 49,50 Similarly, those who consumed the most spinach had 40% fewer cataracts.

Use oils generously. Curtailing oil is entirely unnecessary, part of the nutritional dietary blunders of the past forty years. Use healthy oils liberally, such as extra-virgin olive oil, coconut oil, avocado oil, and cocoa butter, and avoid polyunsaturated oils such as sunflower, safflower, corn, and vegetable oils (which trigger oxidation and inflammation). Try to minimize heating and cook at lower temperatures; never fry, since deep-frying is the extreme of oxidation that triggers, among other things, AGE formation.

Phytochemicals such as resveratrol (found in organic red grapes and pistachios), sulforaphanes (found in cruciferous vegetables like cauliflower), curcumin (from the herb turmeric), capsaicin (from spicy peppers), and allicin (from garlic) activate these stress response pathways, which helps protect cells against stress.

I can't tell you how many times over the years people tried to give me soy cheese and tempeh fake-meat, and other ickiness and pass it off as yummy. I'm sorry but no, you cannot make vegetable protein taste like bacon, no matter how much salt and liquid smoke you put in it! I wanted to celebrate good food, prepared in ways that make it good for you, which is surprisingly easy to do if you know the basics. If you use exceptional products that have inherent natural goodness, you don't need to swamp them in butter or cream to make them taste good." For dinner we'd had grilled skirt steaks, spicy Thai sesame noodles from my friend Doug's recipe, braised cauliflower, and for dessert, poached pears and Greek yogurt with lavender flowers and black sage honey. Filling, balanced, nutritionally sound.

Cruciferous vegetables are twice as powerful as other plant foods. In population studies, a 20 percent increase in plant food intake generally corresponds to a 20 percent decrease in cancer rates, but a 20 percent increase in cruciferous vegetable intake corresponds to a 40 percent decrease in cancer rates.8 • Twenty-eight servings of vegetables per week decreases prostate cancer risk by 33 percent, but just three servings of cruciferous vegetables per week decreases prostate cancer risk by 41 percent.9 • One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38 percent.

In the United States, for example, less than 5 percent of total calories consumed come from fresh fruits, vegetables, seeds, and nuts. And yet these are the foods that are richest in micronutrients!

A healthy Ramadan diet by Sunrise nutrition hub Ramadan is the only month in a year where everyone get an opportunity to stop bad habits that can effect our health and adopt healthier and nutritious diets. While increasing its efficiency, fasting relieves and strengthens the digestive system. Also helps adjust triglyceride levels in the blood. But many have reversed the rule. While breaking the fast people tempt to have lavish food, sweets and fried food, which can lead to an increase in triglycerides and cholesterol. Also increase the chances of getting diabetes and weight gain which is opposite of what the fasting person is trying to achieve. The major role during Ramzan is a balanced and nutritional meal. The quantity and the quality of meal matters. The ideal meal plan which can help you stay healthy in Ramzan is given below:- Break your fast with 2-3 dates. Fasting whole day will lead to low blood sugar. Dates help to restore your blood sugar. And boost your energy level. Do not forget to include health soup and salad into your meal. Soup is a liquid with healthy ingredient. And salad will make you feel full, which is healthy and ll help you to stay away from fried food or sweets. Avoid fried and fatty food. substitute frying with baking or grilling. Avoid eating sweet food during Ramzan and save it for a special occasions like EID or inviting any guest for iftar. Iftar Meal :- · Break fast with 3 dates and two cup of water. · Eat healthy soup with contains veggies or chicken. Avoid creamy and fatty soup. · Eating appetizers after soup will prepare your stomach for digestion process. Avoid oily appetizer and switch it to health salad which includes lots of vegetable and chicken. Sprinkle some lemon or vinegar without any added sugar. · Little bit of carbohydrate should be included in your iftar meal such as brown - rice, pasta or bread. And add protein to it such as chicken, meat or fish. Suhoor meal :- Start your meal with 3 dates. As you ll be fasting whole day, your blood sugar will get low. It ll help you maintain your blood sugar. Have carbohydrate such as whole wheat – rice or bread. It helps in slow digestion process. It can help you to feel full for a longer time. Add a healthy fruit or veggie smoothie in your diet. Which will give you an energy during fasting. Add dried fruits in your smoothie. Includes lots of water after you meal, which is compulsory. · Avoid salty and sweet food in your meal. It ll make you feel hungry and thirsty.

People who can see well often take vision for granted. We treat our eyes more as little bits of technology than as living parts of the body, and are all too willing to believe that lasers are the best course of action for maintaining healthy eyes. During the past couple of decades research has shown that these bits of technology are actually greatly affected by the foods we eat. Among the hundreds (maybe thousands) of antioxidant carotenoids in these foods, only a dozen or so have been studied in relation to their biological effects. The abilities of these chemicals to scavenge and reduce free radical damage are well established, but the activities of the individual carotenoids vary enormously depending on dietary and lifestyle conditions. It's much safer to consume these carotenoids in their natural context, in highly colored fruits and vegetables.

The dementia that is caused by the same vascular problems that lead to stroke is clearly affected by diet. In a publication from the famous Framingham Study, researchers conclude that for every three additional servings of fruits and vegetables a day, the risk of stroke will be reduced by 22%.73

This study provides evidence that the health of the arteries and vessels that transport blood to and from your brain is dependent on how well you eat. By extension, it is logical to assume that eating fruits and vegetables will protect against dementia caused by poor vascular health. Research again seems to prove the point

In fact, there is clear evidence that cooking in ‘vegetable’ oils is likely to be very bad for our health.

NOURISHING TRADITIONAL FOODS Proteins: Fresh, pasture-raised meat including beef, lamb, game, chicken, turkey, duck and other fowl; organ meats from pastured animals; seafood of all types from deep sea waters; fresh shellfish in season; fish eggs; fresh eggs from pastured poultry; organic fermented soy products in small amounts. Fats: Fresh butter and cream from pasture-fed cows, preferably raw and cultured; lard and beef, lamb, goose and duck fat from pastured animals; extra virgin olive oil; unrefined flax seed oil in small amounts; coconut oil and palm oil. Dairy: Raw, whole milk and cultured dairy products, such as yoghurt, piima milk, kefir and raw cheese, from traditional breeds of pasture-fed cows and goats. Carbohydrates: Organic whole grain products properly treated for the removal of phytates, such as sourdough and sprouted grain bread and soaked or sprouted cereal grains; soaked and fermented legumes including lentils, beans, and chickpeas; sprouted or soaked seeds and nuts; fresh fruits and vegetables, both raw and cooked; fermented vegetables. Beverages: Filtered, high-mineral water; lacto-fermented drinks made from grain or fruit; meat stocks and vegetable broths. Condiments: Unrefined sea salt; raw vinegar; spices in moderation; fresh herbs; naturally fermented soy sauce and fish sauce.

mankind.”21 Hitler also suffered from the symptoms of the autodidact: superficial knowledge without depth or audit, energized by a forceful character dulled by a lack of subtlety. While his armies were stalling in Russia, Hitler’s midday and evening table talk ranged from the quality of honey bees to the best depth of cement for autobahns, always punctuated by conspiratorial interjections of anti-Semitism, contempt for Slavic peoples, crackpot views on art, and obsessions with his own health. Oddly, on some scattered topics—the vulnerability of New York skyscrapers to aerial attacks, the nutritional value of uncooked vegetables, or the eventual popularity of what would become the Volkswagen Bug—Hitler was occasionally strangely prescient.22

So think about eating plenty of red foods to support healthy Akkermansia (sorry girls, I’m not talking about red wine here): cherries, raspberries, strawberries, pomegranate seeds, red grapes, red apples, and red peppers. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, kale, and artichokes contain compounds that help detoxify estrogen. Prebiotics and probiotic-rich foods are bacterial darlings. Gut bacteria love to munch on prebiotic foods like garlic, onion, asparagus, and bananas. Probiotic foods such as kefir, kombucha, kimchi, sauerkraut, and other fermented foods bring beneficial bacterial strains, like lactobacillus, to the gut.

FEATURES OF A NUTRITARIAN DIET •  Large green salads with seed/nut-based dressings •  Bean soups with carrot/tomato juice and cruciferous vegetables •  Green vegetables, onions, and mushrooms steamed or cooked in a wok •  Animal products limited to no more than three small servings per week •  No dairy, white flour, and white rice •  No processed foods, cold cereals, and sweets •  No sweeteners, except fruit and limited unsulfured dried fruit •  Carbohydrates with high nutritional quality such as beans, peas, squashes, lentils, and intact whole grains •  Protective foods such as walnuts, mushrooms, onions, berries, and seeds

Unlike food labels, which list only a few nutrients, ANDI scores are based on thirty-five important nutritional parameters. Foods are ranked on a scale of 1 to 1,000, with the most nutrient-dense cruciferous leafy green vegetables (such as kale) scoring at 1,000. Because phytochemicals are largely unnamed and unmeasured, these ANDI rankings may underestimate the healthful properties of colorful, natural plant foods, so the nutrient density of natural whole foods may be even higher than ANDI scores indicate.

Chickpea Omelet with Mushrooms, Onions, and Kale Serves: 2 For the Omelet Batter: ¾ cup chickpea flour ½ cup unsweetened soy, hemp, or almond milk (plus more if needed) 2 teaspoons apple cider vinegar 2 teaspoons nutritional yeast ½ teaspoon MatoZest* or other no-salt seasoning blend, adjusted to taste ½ teaspoon turmeric ¼ teaspoon baking soda ⅛ teaspoon black pepper For the Vegetables: ½ cup chopped onions ½ cup chopped red pepper 2 cloves garlic, chopped 1 cup sliced mushrooms 2 cups thinly sliced kale ½ cup low-sodium salsa or chopped tomato In a small bowl, whisk together the omelet batter ingredients. Add an additional 1 to 2 tablespoons nondairy milk if mixture is too thick to pour. In a 10-inch nonstick skillet, heat 2 to 3 tablespoons water and sauté onions, red pepper, and garlic for 2 minutes; add mushrooms and continue to cook until soft and tender, about 3 more minutes. Add kale and stir until wilted. Remove from the pan. Clean the skillet and lightly wipe with olive oil. Pour half of the batter into the pan and swirl to evenly cover the bottom. Place half of the sautéed vegetables on top of one side of the omelet. Cook until the omelet bubbles and starts to firm up along the edges (about 2 minutes).

Savory Steel Cut Oats Serves: 4 1 small onion, chopped 1 cup mushrooms 1 cup steel cut oats 2 cups water or low-sodium vegetable broth 1 cup unsweetened soy, hemp, or almond milk 2 tablespoons nutritional yeast 2 dashes of turmeric 1½ teaspoons Cajun, southwest, or spicy no-salt seasoning of choice Dash of black pepper Dash of chipotle chili powder, or to taste 1 ounce unsulfured, no-salt-added dried tomatoes, soaked until softened, and chopped 3 cups fresh baby spinach Dry sauté onions in a nonstick pan for 1 to 2 minutes, then add mushrooms and continue to sauté until vegetables are tender. Add onion and mushroom mixture and remaining ingredients except spinach to a pot, heat to boiling, reduce heat, and simmer, stirring occasionally, until the water is absorbed and the oats are creamy, about 20 minutes. Stir in the spinach; take off the burner, cover, and let sit a bit until the spinach is soft. If desired, garnish with chopped red bell pepper. PER SERVING: CALORIES 148; PROTEIN 9g; CARBOHYDRATE 23g; TOTAL FAT 3.2g; SATURATED FAT 0.5g; SODIUM 58mg; FIBER 5g; BETA-CAROTENE 1346mcg; VITAMIN C 11mg; CALCIUM 127mg; IRON 7.4mg; FOLATE 57mcg; MAGNESIUM 54mg; ZINC 1.6mg; SELENIUM 5mcg

Garlic Nutter Spread Serves: 4 3 bulbs garlic 1 cup raw cashews ⅓ cup water or nondairy milk 1 tablespoon nutritional yeast Preheat the oven to 300˚F. Roast garlic in a small baking dish for about 25 minutes or until soft. When cool, remove and discard skins. Combine garlic and remaining ingredients in a high-powered blender. Blend until smooth. Use to season cooked vegetables or add extra flavor to soups and sauces. Spread it on a wrap or pita sandwich. Make a salad dressing by adding tomato sauce, vinegar, and some basil. PER SERVING: CALORIES 230; PROTEIN 9g; CARBOHYDRATE 18g; TOTAL FAT 15.2g; SATURATED FAT 2.7g; SODIUM 9mg; FIBER 2g; BETA-CAROTENE 1mcg; VITAMIN C 7mg; CALCIUM 55mg; IRON 2.8mg; FOLATE 9mcg; MAGNESIUM 108mg; ZINC 2.6mg; SELENIUM 10mcg

Cuban Black Bean Soup with Garlic “Mashed Potatoes” Serves: 5 For the Soup: 1 small onion, chopped 3 cloves garlic, minced 1 tablespoon chili powder 2 teaspoons ground cumin 3 cups cooked black beans or 2 (15-ounce) cans low-sodium black beans, drained and rinsed 3 cups low-sodium or no-salt-added vegetable broth ⅔ cup low-sodium all-natural salsa 1 tablespoon lime juice A few dashes of chipotle hot sauce ½ bunch cilantro, chopped 4 green onions, chopped For the “Mashed Potatoes”: 1 large head cauliflower, chopped 1 small clove garlic, minced ½ to 1 cup soy, hemp, or almond milk (to desired consistency) ¼ teaspoon pepper, or to taste ¼ cup nutritional yeast 2 stalks green onions, chopped Sauté onion and garlic in a splash of low-sodium vegetable broth until tender. Add chili and cumin, stir until combined. Add beans, vegetable broth, salsa, lime juice, and hot sauce. Bring to a boil, then cover and simmer about 45 minutes. Remove from heat and purée about half of the soup in a high-powered blender. Stir in cilantro and green onions. Cover and set aside until ready to serve. Steam cauliflower until tender. Place into high-powered blender along with remaining ingredients except for green onions and blend until smooth (add nondairy milk until desired consistency). Serve soup topped with “mashed potatoes” and garnish with green onions. PER SERVING: CALORIES 259; PROTEIN 20g; CARBOHYDRATE 42g; TOTAL FAT 3.1g; SATURATED FAT 0.7g; SODIUM 138mg; FIBER 15.2g; BETA-CAROTENE 503mcg; VITAMIN C 88mg; CALCIUM 134mg; IRON 4.6mg; FOLATE 260mcg; MAGNESIUM 123mg; ZINC 3.3mg; SELENIUM 3.1mcg

Breakfast Burrito Serves: 2 ½ cup chopped onion 1 cup chopped green bell pepper 1 cup sliced mushrooms 1 cup diced tomatoes 3 cups baby spinach or baby kale 8 ounces (½ block) firm tofu (or 3 eggs whites, see Note) 1 tablespoon nutritional yeast 1 teaspoon MatoZest*, Mrs. Dash, or other no-salt seasoning blend to taste 2 (100% whole grain) flour tortillas Water-sauté onions, peppers, mushrooms, and tomatoes until onion is translucent. Add greens and continue cooking until just wilted. Squeeze out as much water as possible from the tofu, then crumble it over the vegetable mixture and cook until tofu is just starting to turn golden. Stir in nutritional yeast and seasoning. Spread the cooked mixture on the tortillas and roll up to form burritos. Note: This recipe can be made with egg whites instead of or in addition to the tofu. Blend egg whites with ¼ cup nondairy milk, pour over the vegetable tofu mixture, and cook until eggs are done. PER SERVING: CALORIES 370; PROTEIN 26g; CARBOHYDRATE 50g; TOTAL FAT 9.6g; SATURATED FAT 1.5g; SODIUM 234mg; FIBER 12.4g; BETA-CAROTENE 9832mcg; VITAMIN C 199mg; CALCIUM 377mg; IRON 6.7mg; FOLATE 69mcg; MAGNESIUM 67mg; ZINC 1.8mg; SELENIUM 4.4mcg

In 1983, I moved to San Francisco for my pediatric endocrine fellowship. I had no idea what awaited me in the pediatric ICU: three toddlers, eighteen months old, all on ventilators in congestive heart failure because their parents had placed them on a macrobiotic diet. These ostensibly well-meaning parents were trying to prevent their children from succumbing to the “toxins” associated with meats, oils, and dairy products, so instead they fed their tots grains, cereals, vegetables, and, of course, tater tots. As a result, their hearts ballooned and couldn’t pump from the lack of iron, vitamin D, and calcium.

By current estimates, at least 50 per cent of North Americans do not consume the daily recommended amounts of magnesium. Changes in farming practices over the years are partly to blame. The magnesium content of vegetables, a rich source of the mineral, has declined by 80 to 90 per cent over the last hundred years. As far back as the 1930s, the alarm was being raised about the growing scarcity of magnesium and other minerals in food. The alarming fact is that foods (fruits, vegetables and grains) now being raised on millions of acres of land that no longer contain enough of certain minerals are starving us - no matter how much of them we eat. No man of today can eat enough fruits and vegetables to supply his system with the minerals he requires for perfect health because his stomach isn't big enough to hold them. The processing of food further depletes already scare magnesium, and ultra-processed foods that make up such a high proportion of modern diets in North America are seriously lacking in magnesium. To add to the problem, the mineral is depleted by many widely used prescription medications. But a major factor impacting magnesium status is the significant and rapid loss of the mineral from the body due to stress. All types of stress - workplace stress, exam stress, emotional stress, exposure to excessive noise, the stress of extreme physical activity or chronic pain, the stress of fighting infections - are known to be a serious drain on magnesium resources. The interaction of magnesium with stress works in two ways: while stress depletes magnesium, the deficiency itself increases anxiety and enhances uncontrolled hormonal response to stress. This creates a vicious feedback loop whereby stress depletes magnesium, but the ensuing magnesium deficiency further exacerbates stress.

One of the values of this study is that it gives us something to aim for: 800 grams. Those in the nutrition world disagree about a lot of the particulars, but it’s safe to say that no one opposes the idea of a diet with 800 grams of fruits and vegetables.

Eat fermented foods regularly to introduce probiotics into your diet, such as yogurt, kefir, sauerkraut, kimchi, kombucha, and naturally-fermented “pickled” vegetables. Ensure fermented vegetables are raw or unpasteurized (and from a reputable source); cooked or pasteurized products no longer contain live cultures. ●      Eat foods rich in prebiotic fiber, which serves as food for the probiotics in your gut, such as vegetables (especially locally-grown cruciferous vegetables like cabbage, kale, and Brussels sprouts), fruit (especially berries and slightly under-ripe bananas), nuts, seeds (especially chia seeds), and legumes.[240] ●      Include bone broth and slow-cooked meat in your diet regularly. The gelatin these foods contain helps maintain a healthy gut lining and thus improves your resilience to foodborne pathogens.

Who Funds the AHA? The story of how the American Heart Association came to dominate nutrition thought begins with the very first industry to fund the AHA. As we’ll learn, the AHA was effectively launched with a large sum of money that came straight from the vegetable oil industry. The AHA used this money to support Ancel Keys’s cholesterol theory—and to convince the public to start eating vegetable oils. The AHA continues to receive money from industries selling vegetable oil, and the AHA’s practice guidelines continue to support the vegetable oil industry today. Today, our massive processed food industry depends heavily on vegetable oils, as do the companies that grow most of our foods. The AHA’s top corporate donors now include heavy hitters from Big Ag and Big Food, including Conagra, Monsanto (before the company closed in 2018), LibertyLink, Kellogg’s, Quaker, Tyson, FritoLay, Campbell, and Subway.22 The AHA’s website states that 80 percent of their $1 billion plus annual revenue comes from non-corporate sources. Nevertheless, in 2021, drug and device companies donated just over $40 million, and “other” corporations donated more than $140 million.23 The AHA uses this money in part to support scientists interested in exploring the benefits of vegetable oils, the harms of cholesterol, and new ways to use drugs that lower cholesterol—and to publish and publicize their findings. The money also goes to lobbyists who influence public health policy at the state and national levels.24

So here we are today, where we have toxicologists and experts in food safety who disagree with the AHA’s position on the safety of polyunsaturated fats, and, because the AHA’s vast influence gives it control over nutrition thought, these professionals have trouble getting necessary work funded. Meanwhile, the AHA continues to actively promote seed oils, and it continues to support those, like Dr. Walter Willett, who dismiss or discredit experts like Dr. Chris Ramsden who are producing evidence to the contrary. In other words, the AHA is effectively blocking progress in medical science, and, perhaps most egregiously, it is promoting a diet that’s actively harming our cardiovascular health. In the beginning, however, the association’s culture was very different. When the AHA was founded in 1924, it was supported only with annual dues from a small collection of doctors concerned about the growing problem of heart disease. Heart attacks skyrocketed after World War I, and the organization felt the pressure of knowing there was so much to learn but such little funding to do the necessary research. In 1942, AHA executive director H. M. “Jack” Marvin, a New Haven, Connecticut, cardiologist, made an ambitious proposal to solve the AHA’s “chronic fiscal problems.” Lack of funds stood in the way of two of the organization’s highest-priority goals: sponsoring research and establishing public health and lay education programs. Without fundraising, the organization would be limited to utilizing the small pool of government funds to achieve its goals. And that pool had just grown a little too crowded for the AHA’s tastes.

The seductive flavors of fat-rich foods tempt us for good reason. Unlike sugar—which offers no nutrition—a meal complete with animal fat actually helps us absorb and taste other nutrients. This is why butter makes other foods taste so delicious.248, 249, 250, 251 And because animal fats contain cholesterol—a natural appetite suppressant—they satisfy in a way that little else can.252, 253, 254 In contrast, vegetable oils impair vitamin absorption and do little to suppress appetite, so you eat more and get less nutrition.255

After years of examining the accumulating evidence, eight top health organizations joined forces and agreed to encourage Americans to eat more unrefined plant food and less food from animal sources, as revealed in the dietary guidelines published in the Journal of the American Heart Association. These authorities are the Nutrition Committee of the American Heart Association, the American Cancer Society, the American Academy of Pediatrics, the Council on Cardiovascular Disease in the Young, the Council on Epidemiology and Prevention, the American Dietetic Association, the Division of Nutrition Research of the National Institutes of Health, and the American Society for Clinical Nutrition. Their unified guidelines are a giant step in the right direction. Their aim is to offer protection against the major chronic diseases in America, including heart disease and cancer. “The emphasis is on eating a variety of foods, mostly fruits and vegetables, with very little simple sugar or high-fat foods, especially animal foods,” said

balanced diet of low-sugar, low-salt whole foods, little or no red meat, possibly fish, and lots of fruits and vegetables, as well as exercise, stimulates the production of neurotransmitters, hormones, and neurotrophic proteins.15 All of the above contribute to good brain chemistry. Exercise especially leads to healthy and even new brain cells that rid themselves of toxins and communicate well with each other. As a result of exercise and good nutrition, we become inoculated against stress, feel energized, and stay younger, healthier, and more focused. While in this context I can only hint at mind-body fitness, it is surely part of the foundation of our well-being.

Summary of Nutritional Recommendations Consume approximately 18 to 20 calories per pound of body weight. Those who store fat easily may need slightly fewer calories, whereas hard gainers will likely need substantially more. Consume approximately one gram of protein per pound of body weight. Consume approximately two to three grams of carbohydrate per pound of body weight. The majority should come from nutrient-dense sources, including whole grains, fruits, and vegetables. After you determine carbohydrate and protein intake, fat intake will constitute the remaining calories in your diet. A minimum intake of approximately 20 percent of total calories is recommended. The majority of fats should come from unsaturated sources, particularly monounsaturated fats and omega-3 fats.

13.  Macadamia Nut and Mock Banana Muffins Ingredients                  2 tablespoons wheat bran                  1 tablespoon soy flour                  1 cup soy flour                  1⁄2 cup Splenda (or other sugar substitute)                  1 teaspoon baking powder                  2 eggs                  1⁄2 cup heavy cream                  1⁄2 teaspoon banana extract or 1⁄2 teaspoon banana flavoring (no sugar added)                  1⁄3 cup club soda                  1⁄2 cup macadamia nuts, coarsely chopped Directions               Preheat oven to 375°F.               Spray (6 muffin) muffin tin with vegetable oil spray.               Mix wheat bran and 1 T soy flour, then coat the muffin tin with the mixture (do this step over a trash can!).               Mix soy flour, Splenda, baking powder, eggs, cream, and banana extract in a large bowl with a wire whisk.               Whisk in club soda.               Fold in nuts.               Fill muffin tins evenly, and bake for 20 to 25 minutes, using the toothpick test for doneness.              

Commercial polyunsaturated oils, such as soy oil, safflower oil, corn oil, cottonseed oil and canola oil, create serious imbalances on the cellular level. They are invariably rancid and a source of cancer-causing free radicals. Furthermore, they are loaded with hormone-like chemicals. The scientific literature indicates that overconsumption of polyunsaturated oils is especially damaging to the reproductive organs like the breasts. Even worse, most of the vegetables oils in our food come in the form of partially hydrogenated vegetable oils. When these altered fats are built into the cell membranes, they inhibit thousands of chemical reactions on the cellular level. Several major studies have definitely correlated consumption of partially hydrogenated vegetable oils with increased breast cancer but this fact is rarely mentioned, even in books that espouse alternative treatments to breast cancer.

Stop Buying the Protein Myth A common myth that persists and persists is that it’s difficult to get enough protein from a vegan diet. Let’s just put that myth to rest. The fact is, people on the standard American diet (SAD) eat nearly twice the recommended daily amount of protein—which can actually be unhealthy. According to the U.S. Food and Nutrition Board, recommended protein intake should be calculated according to your weight and age; it recommends 0.8 grams of protein per kilo of body weight, meaning that the average woman requires approximately 50 grams of protein per day, 56 grams for the average man. These guidelines also indicate that the preferred form of protein is from nonanimal sources, such as beans, legumes, nuts, and seeds. These protein sources are also naturally lower in fat, too, again supporting your weight loss efforts. Most of the fats they do contain are unsaturated and they’re always cholesterol free. To put it more simply, your average daily protein intake should be about 15 to 20 percent of your total daily calories (other sources say it can be even less—more like 10.7 percent)—a number easy to get to on a plant-based diet. There is protein in just about everything. So as long as you are eating a varied diet of whole grains, beans, and legumes, vegetables, fruits, and meat and dairy alternatives, you will be just fine. No, there is absolutely no need to consume animal foods to get enough protein. In fact the American Dietetic Association holds that vegan diets provide more than enough protein, even without any special food combinations. Nutritionists used to think you needed to eat “complementary proteins”— beans and rice, for example—in one sitting to get all the nutrients we needed. We now know that’s not true. As long as you are eating a bit of everything throughout the day, all is well.

Originally, all foods were “organic”—grown without synthetic pesticides, herbicides, chemical fertilizers or hormones. Large-scale farming with chemicals began around World War II, around the same time that food processing exploded. Large-scale farming works against the natural cycles of the earth, relying on chemicals to produce big returns. This process has depleted much of the world’s soil of its minerals and nutrients. The resulting vegetable and animal foods are not only deficient in nutrients, but they are also full of pollutants and agrochemicals.

(Cortido) Makes 2 quarts 1 large cabbage, cored and shredded 1 cup carrots, grated 2 medium onions, quartered lengthwise and very finely sliced 1 tablespoon dried oregano ¼-½ teaspoon red pepper flakes 1 tablespoon sea salt 4 tablespoons whey (Whey and Cream Cheese) (if not available, use an additional 1 tablespoon salt) This delicious spicy condiment goes beautifully with Mexican and Latin American food of all types. It is traditionally made with pineapple vinegar but can also be prepared with whey and salt. Like traditional sauerkraut, cortido improves with age. In a large bowl mix cabbage with carrots, onions, oregano, red chile flakes, sea salt and whey. Pound with a wooden pounder or a meat hammer for about 10 minutes to release juices. Place in 2 quart-sized, wide-mouth mason jars and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage. The top of the cabbage mixture should be at least 1 inch below the top of the jars. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage. Variation: Traditional Cortido Omit salt and whey and use 4-6 cups pineapple vinegar. Mix all ingredients except pineapple vinegar together in a large bowl and pound lightly. Stuff cabbage loosely into 3 quart-sized, wide-mouth mason jars and add enough vinegar to cover the cabbage. The top of the cabbage mixture should be at least 1 inch below the top of the jars. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage. Among all the vegetables that

Easy Black Bean Skillet (Serves 4 persons) Ingredients: 1 cup diced onion ½ cup diced green bell pepper 2 cloves of minced garlic 1 teaspoon oregano, dried 1 15 oz. can of low-sodium beans, drained and rinsed 1 cup fresh or canned tomatoes, diced 1 ½ cups minute brown rice, uncooked Sea salt and freshly ground black pepper 1 tablespoon minced fresh cilantro Hot sauce (optional)   Procedure: 1. Heat two tablespoons of water in a large skillet. Put it over a medium heat. 2. Put in the onion, bell pepper, oregano, and garlic to the water. Cook and stir for about 5 minutes until the onion in already translucent. 3. Add also the tomatoes, beans, as well as the vegetable broth. Bring it to a boil. 4. Put the rice and stir the mixture very well. 5. Cover the mixture, reduce the heat from medium to low, and wait for five minutes until it simmers. 6. Season it with pepper to add flavor and wait for three more minutes until it simmers. 7. Remove the skillet from the heat and let it cool for another five minutes. Sprinkle it with cilantro. Serve (with hot sauce, if you want to).

A mixture of meal and water, with the addition of yeast or such remains of a former fermentation as adhere to the sides or bottom of the vessel, and exposure to a temperature between sixty-eight and seventy-seven degrees Fahrenheit, will produce immediate fermentation. In this process there are five stages: the saccharine, by which the starch and gum of the vegetables, in their natural condition, are converted into sugar; the vinous, which changes the sugar into alcohol; the mucilaginous, sometimes taking the place of the vinous, and occurring where the sugar solution, or fermenting principle, is weak, producing a slimy, glutinous product; the acetic, forming vinegar, from the vinous or alcoholic stage; and the putrefactive, which destroys all the nutritive principles and converts them into a poison. The precise points in fermentation, when the food becomes most profitable for feeding, has not as yet been satisfactorily determined; but that it should stop short of the putrefactive, and probably the full maturity of the acetic, is certain.

For more than sixty years, Americans have been told to eat polyunsaturated vegetable oils instead of saturated fats. This advice has been based on the simple reality that vegetable oils lower total cholesterol (and LDL-cholesterol, too, as later discovered). The fact that vegetable oils also create toxic oxidation products when heated and trigger inflammatory effects linked to heart disease, are, it seems, less important to mainstream nutrition experts, whose focus hasn’t wavered from cholesterol.