by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Inadequate dietary intake of iron is common in many parts of the World, especially in populations that consume primarily vegetarian diets. Typical infant diets in developed countries, which are high in milk and cereals, are also low in iron. The adolescent consuming a "junk food" Diet is at high risk for iron deficiency, too. However, the population at greatest risk for a Diet deficient in iron is the low-income elderly population. This is complicated by the fact that decreased absorption of iron is extremely common in the elderly. |
| Price traveled the World observing changes in teeth and palate (orthodontic) structure as various cultures discarded traditional dietary practices in favor of a more "civilized" Diet. Price was able to follow individuals as well as cultures over periods of twenty to forty years, and he carefully documented the onset of degenerative diseases as their diets changed.
Based on the extensive studies examining the rate of diseases in various populations (epidemiological data), including the groundbreaking work of Dr. |
| Yams are one of the most popular and widely consumed foods in the World. They play a staple role in the diets of many different countries, most notably those in South America, Africa, the Pacific Islands, and the West Indies.
NUTRITIONAL HIGHLIGHTS
Yams are a very good source of dietary fiber and potassium. They are also a good source of several vitamins, including vitamins Bl, B6, and C. In addition, yams are a good source of manganese and carbohydrates. A 3'/2-ounce (100 gram) serving provides 116 calories, mostly as 27.6 grams of carbohydrate, with 3.9 grams of fiber. |
| Although the eggplant is now cultivated worldwide, China is still the world's leading producer, followed by Japan, Turkey, and Italy. The eggplant is underappreciated in the United States compared to these other countries. The leading U.S. producer is Florida.
NUTRITIONAL HIGHLIGHTS
Eggplant is an excellent source of dietary fiber, with 2.5 grams per 3'/2-ounce (100 gram) serving. It's also a very good source of vitamins Bl and B6 and potassium. In addition, eggplant is a good source of copper, magnesium, manganese, phosphorous, niacin, and folic acid. |
| Wheat
Wheat (Triticum aestivum) is the most important grain in that it provides more nourishment for more people throughout the World than any other food. Greater than one third of the world's population utilizes wheat as a main dietary staple. Wheat is used in a variety of products, but its use as flour for bread and baked goods is the most important. One of the key reasons why wheat is best suited for bread making in comparison to other grains is its high gluten content. |
| California alone provides more than half of the world's production.
NUTRITIONAL HIGHLIGHTS
Walnuts are extremely nutrient-dense. They are a wonderful source of antioxidants, vitamin E, minerals such as manganese, copper, phosphorous, and magnesium, and monounsaturated fats. The walnut is one of the few nuts that contain omega-3 fatty acids and alpha-linolenic acid. In fact, walnuts are the main "nonfish" source of alpha-linolenic acid.
Walnuts are also a rich source of protein and dietary fiber and have no dietary cholesterol.
A ! |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 Some world-class athletes, such as ironman Dave Scott, track stars Carl Lewis and Edwin Moses, tennis great Martina Navratilova, World champion wrestler Chris Campbell (no relation) and sixty-eight-year-old marathoner Ruth Heidrich have discovered that consuming a low-fat, plant-based Diet gives them a significant edge in performance. In the laboratory, we fed experimental rats a Diet similar to the usual American fare—rich in animal-based protein—and compared them with other rats fed a Diet low in animal-based protein. |
| ASSOCIATION OF COW'S MILK CONSUMPTION AND INCIDENCE OF TYPE 1 DIABETES IN DIFFERENT COUNTRIES
0 100 200 300
Cow Milk Consumption (liters/person/year)
As we have seen with other diseases of affluence, when people migrate from areas of the World where disease incidence is low to areas of the World where disease incidence is high, they quickly adopt the high incidence rates as they change their Diet and lifestyle.30"32 This shows that even though individuals may have the necessary gene(s), the disease will occur only in response to certain dietary and/or environmental circumstances. |
| Though it is indeed remarkable that one of the greatest intellectuals in the history of the Western World condemned meat eating almost 2,500 years ago, I find it even more remarkable that few know about this history. Hardly anybody knows, for example, that the father of Western medicine, Hippocrates, advocated Diet as the chief way to prevent and treat disease or that George Macilwain knew that Diet was the way to prevent and treat disease or that the man instrumental in founding the American Cancer Society, Frederick L. Hoffman, knew that Diet was the way to prevent and treat disease. |
| It was widely thought that much of the childhood malnutrition in the World was caused by a lack of protein, especially from animal-based foods. Universities and governments around the World were working to alleviate a perceived "protein gap" in the developing World.
In this project, however, I uncovered a dark secret. Children who ate the highest-protein diets were the ones most likely to get liver cancer! They were the children of the wealthiest families.
I then noticed a research report from India that had some very provocative, relevant findings. |
| These were contentious times in the nutritional World. A conceptual revolution was taking place, and a lot of people didn't like it. Even talking about Diet was too much for many scientists. Preventing heart disease by Diet was a threatening idea because it implied that something about the good old meaty American Diet was so bad for us that it was destroying our hearts. The status quo boys didn't like it.
One status quo scientist had a good time making fun of people who appeared to have a low risk of heart disease. |
| He offered his opinion that our China Study was the most significant work on Diet and health in the World at that time.
Dietary fiber is exclusively found in plant-based foods. This material, which gives rigidity to the cell walls of plants, comes in thousands of different chemical variations. It is mostly made of highly complex carbohydrate molecules. We digest very little or no fiber. Nonetheless, fiber, having few or no calories itself, helps dilute the caloric density of our diets, creates a sense of fullness and helps to shut down appetite, among other things. |
Paul Pitchford
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 When one is guided by idealistic motives, such as choosing a Diet because it is more humane—because it does not promote the killing of animals (vegetarian) or does not oppress Third World peoples (avoiding multinational-corporation products)—then there seem to be not only fewer problems with transition but a healthier attitude, which in turn enables better judgment regarding future dietary choices.
When a new Diet is adopted, one can expect some reactions as the biochemical processes within each cell change. |
| Since animals are only about one percent efficient at transferring grain and other food into meat, many more people may be drawn by necessity to a grain- and vegetable-based Diet as the population of the World increases. This transition is difficult for some and resisted by others. In general, it is liberating for those able to do it skillfully.
Our goal is that more people begin to follow their inner guidance, in Diet and all other areas of their lives. We offer this book with encouragement for the reader to make the changes that ultimately support a life of kindness and compassion. |
| AMARANTH
Used by the ancient Aztecs as a valuable food and in their worship rituals, amaranth has recently come to the attention of World health workers with the discovery that in areas of Africa and Latin America where it is consumed, there exists no malnutrition. Because of its high nutritional value and ability to thrive in poor soil and during drought conditions, amaranth and plants with similar ¦^^J^ properties (such as quinoa) are considered part of a "bene-m ficial lost storehouse" of the world's agriculture and Diet. |
| The effects of these warming and cooling factors on people are common knowledge in the Western World, with the strange exception of food. The caloric content of foods—one of several ways Diet alters body temperature—can be calculated scientifically. When used by the public, however, "calorie counting" seems to serve little purpose other than as an esoteric measure by which to practice "scientific" dieting.
The warming and cooling properties of foods actually depend on several different qualities. |
| Herbs and spices are still taken for menstrual difficulty by women throughout the World. In the disorders below, a number of common seasonings and spices such as dill, marjoram, and ginger are recommended. These can be used in food and also as herbs in teas, capsules, or tinctures; all herbs in this section, except for those specified otherwise, should be used according to the standard preparation and dosages given in the Dietary Transition chapter, page 70. |
| Because of its high nutritional value and ability to thrive in poor soil and during drought conditions, amaranth and plants with similar ¦^^J^ properties (such as quinoa) are considered part of a "bene-m ficial lost storehouse" of the world's agriculture and Diet.
Amaranth can be used to help fulfill protein and cal-hK cium requirements. It is especially helpful for people «k with consistently elevated needs, such as nursing or pregnant women, infants, children, or those who do heavy physical work. |
David Winston, RH(AHG), and Steven Maimes
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 Nervines: Complementary Herbs for Adaptogens
In our fast-paced, stress-filled World, adaptogens can provide significant benefits to help relieve the negative impact of constant worry, overwork, inadequate sleep, and unsustainable lifestyles.
It also is obvious that adaptogens alone will not make up for lack of sleep, poor Diet, lack of exercise, and a host of other issues that are the basic contributors to poor health. Americans are overfed but undernourished. |
| These fruits are eaten widely in many parts of the World. The sweet-tasting roots of dang shen and licorice were likewise a pleasant addition to the Diet. Other adaptogens with less pleasant tastes, such as shilajit or ashwagandha, rarely would be thought of for their culinary qualities.
The most common traditional form of taking adaptogens is as a tea. Almost all adaptogens (with the exception of shilajit) can be made into a tea, either by decoction or infusion. There is a substantial difference between a beverage tea and a medicinal tea. Beverage teas are foods. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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 Scientists at Tufts University did undertake a comparison of four popular diets under "real world" conditions. They enrolled people in the trial and then assigned them randomly to the low-carbohydrate Atkins Diet, the low-fat Ornish Diet, the Weight Watchers Diet plan, or the Zone Diet. Although there were some interesting differences in the blood fats at the end of the study, in terms of weight loss, the programs were about the same.830 People on the more extreme diets—the low-carb Atkins and the low-fat Ornish—lost a bit more weight than those on the more moderate diets. |
| In the World of Diet pills, such a loss is impressive.
The buzz surrounding Acomplia is enormous. Weight loss and improvements in blood glucose, blood pressure, and lipids are certainly much needed. In addition, investigators
ž Rimonabant (Acomplia)
Acomplia is different from other prescription Diet pills because it works on an entirely new mechanism. It blocks brain CB(1) (cannabi-noid 1) receptors that respond to natural marijuana-like compounds. It is more effective than any other medication for weight loss, helping people lose more than 15 pounds over the course of a year. |
| Eggplant is a popular vegetable in many parts of the World. It is also referred to as aubergine, garden egg, or melanzana. The peel contains antho-cyanidins, compounds like those in blackberries or purple grapes, and the flesh is rich in soluble fiber, which may help lower cholesterol.
The Nurse's Health Study has been tracking tens of thousands of women for decades to see how Diet and lifestyle affect health. Surprisingly, eggplant consumption was associated with higher blood pressure (Hypertension, May 1996). Based on this research, we wouldn't trade medicine for eggplant. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
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 Inadequate intake of iron is common in many parts of the World, especially areas where people consume primarily a vegetarian Diet.
Typical infant diets in developed countries (high in milk and cereals) are also low in iron. The adolescent who consumes a "junk food" Diet is at high risk for iron deficiency. However, the population at greatest risk for a Diet deficient in iron is the low-income elderly population.2 This situation is complicated by the fact that decreased absorption of iron is extremely common in the elderly. |
| Dietary Fiber
In contrast to the United States and many other developed countries, varicose veins are rarely seen in parts of the World where high-fiber, unrefined diets are consumed.34 A low-fiber Diet, high in refined foods, contributes to the development of varicose veins.
Individuals who consume a low-fiber Diet tend to strain more during bowel movements since their smaller and harder stools are more difficult to pass. This straining increases the pressure in the abdomen, which obstructs the flow of blood up the legs. |
| Botanical Medicines
There are a number of excellent choices from the botanical World to help with antioxidant mechanisms.
Flavonoid-Rich Extracts
Among the best may be flavonoid-rich extracts from Vaccinium myrtillus (bilberry),
Vitis vinifera (grape seed), and Pinus mar-itima (pine bark), as well as curcumin from Curcuma longa. The occurrence of cataracts in rats can be retarded by changing their Diet from a commercial "lab chow" to a "well-defined Diet."17 Preliminary research suggests that flavonoid components in the well-defined diets may be responsible for the protective effects. |
| Therapeutic Considerations
In contrast to the United States, hemorrhoids are rarely seen in parts of the World where diets rich in high-fiber, unrefined foods are consumed.1 A low-fiber Diet, high in refined foods, contributes greatly to the development of hemorrhoids.
Individuals who consume a low-fiber Diet tend to strain more during bowel movements since their smaller, harder stools are more
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• The veins in the rectal area contain no valves, so factors that increase congestion of blood flow in the region can lead to hemorrhoid formation. |
| Today, legumes are a mainstay of most diets around the world; they are second only to grains in supplying calories and protein to the world's population. Compared with grains, legumes supply about the same number of total calories per serving, but they usually provide two to four times as much protein. |
| In fact, in many cultures of the World, most women do not experience the symptoms associated with menopause. This observation raises some interesting questions about menopause being a sociocultural event. However, there are certainly important dietary and environmental factors to consider as well.
Current medical treatment of menopause primarily involves the use of hormone replacement therapy (HRT), utilizing a combination of estrogen and progesterone. The obvious question is: "Is hormone replacement therapy necessary? |
Phyllis A. Balch, CNC
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 We live in a World where people drive themselves on relentless schedules that leave insufficient time for quality sleep.
Q There have been some documented cases in which persons who suffered from narcolepsy were cured by eliminating allergenic foods from the Diet. One person, for instance, was found to have an allergy to potatoes. When he removed potatoes from his Diet, he no longer experienced the symptoms. (See allergies in Part Two. |
| Adhering to a Diet with no fructose in it can be difficult in today's World. We encounter fructose not only in natural fruits, fruit juices, and some vegetables, but also in a vast array of processed food products. High-fructose corn syrup, for example, is one of the most common additives listed on food product labels, and it is present not only in foods that taste sweet. It may be worthwhile to consult a qualified nutritionist or dietitian who can help with this task.
Q For nutritional recommendations, see Gastrointestinal Support, page 664. |
| Studies have shown that in areas of the World where the level of boron in the soil is low there are a greater number of people suffering from arthritis. A study conducted by the U.S. Department of Agriculture indicated that within eight days of supplementing their daily Diet with 3 milligrams of boron, a test group of postmenopausal women lost 40 percent less calcium, one-third less magnesium, and slightly less phosphorus through their urine than they had before beginning boron supplementation. |
| AYURVEDIC REMEDIES
Ayurvedic medicine is one of the oldest forms of medicine in the World. It incorporates tools such as Diet, exercise, breathing exercises, meditation (yoga), mental visualization, therapeutic massage, and herbs to treat illness and maintain health. This ancient healing method also uses color therapy, sound therapy, and aromatherapy to help create balance within the body.
In Ayurveda, the fundamental healing philosophy is the concept of the three doshas, or basic types of energy or functional principles. |
| Perhaps not surprisingly, therefore, we also have the world's highest rates of osteoporosis and bone fractures among elderly people. Obviously, we need to eat more of the right foods and take high-quality supplements in some form as well.
If you are depending on your Diet to supply your calcium requirements, it is useful to know that one cup of low-fat yogurt contains about 300 milligrams of calcium and that one cup of broccoli supplies about 180 milligrams of calcium. Green vegetables, sardines, salmon (including the bones), beans, and almonds are also calcium rich. |
| But the global epidemic of tuberculosis, together with the migration of people from one country to another, probably means that unless aggressive action is taken to eradicate TB everywhere in the World the United States will again see an upsurge of this disease in coming decades. The best defense against tuberculosis is a strong immune system and a healthy Diet.
Unless otherwise specified, the dosages recommended here are for adults. For children between the ages of twelve and seventeen, reduce the dose to three-quarters of the recommended amount. |
Leslie Taylor, ND
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 Guava fruit today is considered minor in terms of commercial World trade but is widely grown in the tropics, enriching the Diet of millions of people in such parts of the World. Guava has spread widely throughout the tropics because it thrives in a variety of soils, propagates easily, and bears fruit relatively quickly. The fruits contain numerous seeds that can produce a mature fruit-bearing plant within four years. |
| More than 80 percent of the developed world's Diet originated in the rainforest and from this indigenous knowledge of the wealth of edible fruits, vegetables, and nuts. Of the estimated 3,000 edible fruits found in the rainforest, only 200 are cultivated for use today, despite the fact that the Indians have used more than 1,500. Many secrets and untold treasures about the medicinal plants used by shamans, healers, and the indigenous people of the rainforest tribes await discovery. |
Joseph E. Mario
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 The Surgeon General and the Department of Agriculture estimate at least 90% of Americans are nutrient deficient, two-thirds of Americans died in 1987 from diet-deficiency diseases, with a higherpercentage affl icted if includingall illnesses, despite the world's-top annual 600 billion dollarsdirectdiseasebill, America ranks 17thinthe World foreffectiveness of disease control, by the U.N. World Health Organization. Take multi-Vitsmin-Mineral-Protein supplement, and Indium to inprove absorption. |
| It is noted that the Amerind natives who traditionally consume a Diet high in com products have the highest rate of suicide in the World, 2.2 times higher than Caucasian Americans who themselves have a high suicide rate. There may be a correlation with the Chaco Canyon Amerind ruins mysteriously abandoned in the American southwest Four-Comers area, whose inhabitants were recently discovered to have reverted to cannibalism in their final days. |
Dharma Singh Khalsa, M.D.
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 One of the most tragic ironies in the World today is that about one-third of the people on the planet are undernourished, while another one-third are eating themselves to death.
The American Diet changed radically starting about one hundred years ago, as our nation increasingly enjoyed the economic benefits of industrialization. From 1910 to 1980, consumption of fat increased from an average of 125 mg per day to 156 mg. |
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