Caldwell B. Esselstyn, Jr., M.D.
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 The ingredients: black beans from a can, brown rice, chopped tomatoes and their juice, chopped onion, frozen corn thawed in hot water, chopped red, yellow, or green peppers, grated carrots, water chestnuts, chopped cilantro and arugula, low-sodium tamari, and salsa. Cook the rice. Heat the beans. Put all the chopped veggies into individual dishes. Spoon rice onto your plate, pile it high with your selection of ingredients, and top with tamari and/or salsa. Store any leftovers in a bowl and use them for salad the next day, adding balsamic vinegar. Heaven! |
Ron Garner
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 VEGETABLE CHOP SUEY i cup carrots, chopped
1 cup celery, chopped
Vi cup green pepper, chopped
V4—Vi cup red sweet pepper, chopped
Vi cup onion, chopped (optional)
1 cup broccoli pieces
Vi lb. |
Michael T. Murray and Michael R. Lyon
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 In contrast, two cups of chopped apple contains only 120 calories! In other words, you would have to eat twenty-two cups of chopped apple to consume the same number of calories as just one burger and an order of fries. Even a huge eater would probably find it impossible to eat 1,300 calories of apple because this would take up about five and a half quarts of volume in their stomach—they might explode before they got it all down.
In addition to being low in volume for the amount of calories they contain, typical foods in the Western diet are also very low in thickness or viscosity. |
Donna Jackson Nakazawa
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 When coxsackievirus B3 first enters the immune system, it enters the mast cells, where it gets broken down and chopped up. Toll-like receptors on the surface of the mast cells take a bit of that chopped-up virus and communicate the information they've gathered by presenting a piece of the virus to the T cells as if to say, "Hey, look, we've got a virus here!" The immune system must now decide whether to fight the coxsackievirus B3.
What happens next is critical. Should the mast cells signal the immune system to stay turned on just long enough to fight that virus, all is well. |
Bottom Line Health
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| Vi cup fresh lime juice (about 2 limes) 1 Tbsp soy sauce
1 garlic clove, chopped
2 Tbsp chopped Thai or Italian basil
Vi tsp hot red pepper flakes
Va tsp freshly ground black pepper
Va cup olive oil
1 pound firm or extra firm tofu in one block
4-inch piece of cucumber, peeled
1 medium red onion, halved vertically and cut into half-inch crescents 8 cherry tomatoes
To make the marinade, combine the lime juice, soy sauce, garlic, basil, red pepper flakes, black pepper and olive oil in a resealable plastic bag. Cut the pressed tofu into 12 cubes. Add the tofu to the bag. |
Ron Garner
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| Braggs Liquid Aminos
2 tablespoons arrowroot powder or rice starch, tapioca starch, et cetera l cup or more fresh bean sprouts
Add as desired,
Vi teaspoon chopped fresh ginger
1 teaspoon chopped garlic
2 tablespoons black bean sauce
In a Chinese wok or heavy-bottom pot, stir-fry the vegetables (starting with the more solid ones first) in a liquid, such as water or chicken stock, until just tender but still crispy. Add chicken stock and tamari sauce and simmer, stirring constantly. |
Dr. Steven R. Gundry
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 Place in a bowl with the chopped sage, olive oil, salt, and pepper. Mix well and serve raw, with shaved Parmigiano-Reggiano cheese on top.
DESSERTS
I'd prefer you finish a meal with some berries, a handful of walnuts, or a piece of dark chocolate with more than 70 percent cocoa, but I also understand that you occasionally crave something more. The recipes that follow will help you, as they did me, through Phase 1 and into Phase 2, but please have them only as a special treat in Phase 3.
Dr. G. |
Marshall Editions
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 Pour 1 cup of boiling water over 1 tbsp of chopped dried peppermint leaves. Let this steep for 5-10 minutes, strain, and drink warm three to four times a day. Make fresh fennel tea by pouring 1 cup of boiling water over 1-2 tsp of just-crushed dried seeds. Let the tea steep for 10 minutes, strain, and drink before or after meals. Alternatively, chew % tsp of seeds before or after meals. Chew M tsp of dill seeds before or after meals, or prepare dill water by mixing 1 tsp of oil of dill with 4 cups of warm water. Drink 1 cup as needed. |
| Boil 2 tbsp of chopped licorice root in 2-3 cups of water for 10 minutes and drink the decoction several times a day. As long as licorice is only consumed for a few days, it is unlikely that the potential adverse effects this herb has on electrolytes and blood pressure will occur. i— < _i o cc o
Eucalyptus oil: When this oil is inhaled it has a soothing and calming effect on the respiratory system, which can help alleviate a cough. Add a few drops of the oil to a vaporizer and breathe in, making sure your eyes are closed to protect against the irritating effects of the vapor. |
| Boil 1-2 tsp of chopped root in 1 cup of water for 20 minutes. Drink this tea, or take 2 ml of tincture, three times a day.
246
Astragalus: The flavonoids, polysaccharides, and saponins in astragalus enhance immunity by increasing antioxidant activity and the destruction of the offending virus. Boil 2 tsp of root in 1 cup of water for 20 minutes. Drink this tea, or take 3 ml of tincture, once a day.
EAR INFECTION
DIAGNOSIS
The ear is a very delicate part of the body, and if it becomes infected it can be incredibly painful. |
| Hydrotherapy: Boil 100 g of chopped oat straw, which benefits skin, in 3 quarts of water for 20 minutes. Add this to warm bath water and soak in the bathtub for 30 minutes.
Because of its complex nature, dermatitis should be treated by an ^^^^W experienced homeopathic practitioner. A practitioner will aim to treat the lljl underlying weakness in the constitution thai is leaving the patient vulnerable J to symptoms of itchiness, soreness, and possible bleeding of the irritated areas of skin as a result of compulsive scratching. |
Dr. Steven R. Gundry
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| Cocoa nibA These raw, shelled, chopped cocoa beans are available at Whole Foods and most natural foods stores.
Cocoa powder Not to be confused with cocoa powder mix, which is sweetened. Use only non-Dutch-processed (non-alkali) products. My favorites are Dagoba and Scharffen Berger.
Green powders These are great ways to get a lot of servings of vegetables into a shake or smoothie. Berry Green, Dr. Schulte's, Very Green, and Miracle Greens or Reds can all be found in natural foods stores. |
Joerg Gruenwald, Ph.D.
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 The fresh roots are washed, chopped, and carefully dried in circulating air under 40°C.
Not To Be Confused With: This seldom occurs as the drug comes mostly from cultivation. The most dangerous addition to the drug are the roots of Veratrum album.
Other Names: All-heal, Amantilla, Setwall, Setewale, Capon's Tail, Heliotrope, Vandal Root
ACTIONS AND PHARMACOLOGY compounds
Valepotriates (valeriana-epoxy-triacylates, iridoide mono-terpenes, 0.2-2. |
David W. Grotto, RD, LDN
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 Garnish with chopped cilantro. break it down . . .
Calories: 370; Total fat: I3g; Saturated fat: 2g; Cholesterol: 65mg; Sodium: 360mg; Total carbs: 37g; Fiber: 7g; Sugar: 24g; Protein: 29g.
Flax (Linum usitatissimum)
NOTHING BUT THE FLAX Did you know ... oil from flax is also known as "linseed" oil when it is used to make paints, varnishes, lacquer, and ink?
Whafs the Story?
Flax is a plant that is native to southwest Asia and southeastern Europe. Its Latin name means "most useful," as all parts of the flax plant have been used historically for a variety of purposes. |
Joerg Gruenwald, Ph.D.
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| DOSAGE
SOLIDAGINIS VIRGAUREAE HERBA
Mode of Administration: As chopped drag by itself or in combination preparations.
Preparation: To make an infusion, 1 to 2 teaspoonfuls (3 to 5 gm) of drag is scalded with simmering water (150 ml) and strained after 15 minutes.
Daily Dosage: The daily dosage is 6 to 12 gm of comminuted drug prepared as an infusion. The infusion dosage is one cupful, 2 to 4 times daily between meals. The recommended dosage for the liquid extract is 0.5 to 2 ml liquid extract (1:1) in 25% ethanol 2 to 3 times daily. A dosage of 0. |
Dr. Steven R. Gundry
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| VARIATIONS þAdd 1 cup chopped ham or cooked chicken breast along with the basil and kale. þAdd 1 cup cooked cocktail shrimp along with the basil and kale.
PHASE 2
This dish is already perfect for this phase. Or substitute 1 (14-ounce) package Light Line ground beef-style vegeburger or 2 Boca Burgers, broken into pieces, instead of the ham, chicken breast, or shrimp.
PHASE 3
Gradually reduce the beans to 1/2 can, and then 1/4 can, while increasing the amount of greens. |
David W. Grotto, RD, LDN
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| A teaspoon ground coriander
'A teaspoon ground cumin
1 'A cups tomato sauce
2 cups peeled and cubed white potatoes 1 'A cups fresh or dried figs cut into halves ingredients to accompany chicken/seitan: 2 pounds seitan or other chicken % cup extra-virgin olive oil substitute, cut into I -2" 'A cup fresh cilantro, chopped square pieces Salt and pepper to taste directions:
Heat 2 tablespoons olive oil in saucepan and saute onions and fresh ginger until tender. Add cumin and coriander to onions and ginger mixture and stir until spices are cooked. |
| Mix in chopped figs with oatmeal or on top of any cold cereal.
• Soak figs for thirty minutes, puree, and add to tomato sauce to sweeten it.
Moroccan Chicken with Figs by Chef Kyle Shadix
Servings: 8 • Prep and cooking time: 60 minutes
For a vegetarian version, substitute the chicken with seitan (wheat gluten—I've fooled many a nonvegetarian with it!). This recipe contains ten powerhouse foods. |
| Swiss chard
(other greens can be substituted) I 'A tablespoons of olive oil I large white or red onion sliced
'A-rnch thick 3 garlic cloves, peeled and chopped or crushed through a garlic press
I teaspoon red pepper flakes 'A cup reduced-sodium chicken broth or water 'Ai teaspoon salt 12 warm corn tortillas i cup crumbled queso fresco, feta, or goat cheese, for serving Vi cup Frontera Guajillo Chile or
Chipotle Salsa directions:
Cut the chard crosswise into '/2-inch slices. In a large skillet, heat the oil over medium heat. |
Jonny Bowden, M.A., C.N.S.
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 Use as an omelet filling with one-fourth of a tomato, chopped.
• Make a cabbage slaw and jazz it up with mint, cilantro, green onions, and a bit of lime juice. Put canned tuna or salmon and hard-boiled eggs on top.
Here are some other ideas.
• Make omelets with fillings like bacon and Swiss cheese, mushroom and avocado, goat cheese and mushrooms, spinach and feta, or bacon and avocado.
• Add chopped nuts or sunflower seeds to cottage cheese.
• Make a "wrap" out of sliced turkey with cream cheese inside. |
Marshall Editions
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| Taking
I— <
_J o cc o
Q two garlic cloves daily—pressed, chopped, or diced—should be effective, but it may take I O two to three months before you see a difference. Garlic is also widely available in pill or • capsule form, which can be taken at 500 mg twice daily When taken internally at high, • |— therapeutic doses, garlic may interfere with certain anti-thrombotic drugs.
Psyllium: Found in many bulk laxatives and cereals, psyllium has been proven to lower LDL (bad cholesterol), but has no measurable effects on HDL (good cholesterol). |
C. W. Randolph, M.D.
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 Serve over fresh spinach and top with chopped almonds. Makes 8 servings.
NUTRITION FACTS
Amount Per Serving: Calories 190 - Calories from Fat 70 - Total Fat 8 g - Saturated Fat 2 g - Cholesterol 1 55 mg - Sodium 390 mg - Total Carbohydrate 6 g Dietary Fiber 2 g - Sugars 4 g - Protein 23 g - Calcium 8%. DV
Flaxseed and Fruit Smoothie
1 cup skim milk 1 cup frozen berries 1 banana
1 cup plain low-fat yogurt 1 tablespoon flaxseed oil 1 tablespoon ground flaxseed
Combine all ingredients except flaxseed in blender. Blend well. Pour into large glass and stir in flaxseed. Makes 1 serving. |
Dr. Steven R. Gundry
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| SERVINGS lA cup white wine vinegar lA cup extra-virgin olive oil
}h cup canola or walnut oil lA packet or % teaspoon stevia or other no-calorie sweetener, or 1 teaspoon agave syrup
2 tablespoons finely chopped fresh lavender, or 1 teaspoon dried
Sea salt and cracked black peppercorns to taste
Combine all the ingredients in a deep bowl or small food processor. Refrigerate leftovers and use within a week.
VARIATIONS
Make It a Meal: Top each portion of salad with a palm-size seared Ahi tuna steak. |
Brigitte Mars, A.H.G.
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 Edible Uses
Lemon balm is certainly edible. The chopped leaves are used to season many dishes and as a garnish. The dried leaves are not as flavorful as the fresh, so use the fresh plant whenever possible.
The tea made from the fresh leaves is flavorful and refreshing, with a lemon scent. The herb can be steeped for ten minutes or longer, as it does not become bitter with longer steeping. Lemon balm tea is lovely hot or iced and is suitable for daily use. It goes well with the addition of mint or a squeeze of lime. |
Michael T. Murray
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 LUNCH
Tuna Salad Wrap Ingredients:
/ can (or foil pouch) low-sodium, chunk white tuna in spring water lA cup minced onion
1 celery stalk, chopped
1 tsp lemon juice
1 tbsp olive oil
1 tbsp chopped fresh parsley
'A cup Dijon mustard
'A tsp salt (use No Salt or Nu-Salt)
V2 tsp pepper
2 whole-wheat tortillas
Directions:
Mix all the ingredients except the tortillas in a bowl. Spoon the mixture onto the tortilla and wrap. Whole-grain bread may be substituted for the tortilla to make a sandwich. þDINNER ? |
| Murray's Favorite Greens
Ingredients:
/ tbsp olive oil
1 tsp balsamic vinegar
1 large bunch kale; washed, trimmed, and coarsely chopped
V2 cup diced green onion
1 clove garlic, thinly sliced
V2 cup coarsely chopped walnuts or almonds
Lemon wedges
'A tsp salt (use No Salt or Nu-Salt) V2 tsp black pepper
Saute onion in medium soup pot over medium-low heat for 5 minutes, stirring frequently. Add garlic and continue to saute for another minute. Add stock, greens, tomatoes, and herbs. Simmer for 15 minutes over medium heat. Add beans, salt, and pepper. Cook for another 5 minutes. |
| Mediterranean Salad Ingredients:
1 cup chopped fresh tomato (cut out excess flesh if pulpy)
1 cup peeled and chopped cucumber þ cup finely minced green onion
1 clove garlic, finely minced
1 8-oz can garbanzo beans, drained and rinsed
1 tbsp fresh lemon juice
1 tbsp fresh parsley
1 tsp Italian herbs
1 tbsp olive oil
Directions:
Mix all ingredients together and chill for at least 15 minutes.
Quick Acorn Squash
Ingredients:
/ acorn squash, cut in half with seeds removed I tbsp honey Dash cinnamon
Place the squash in a microwave-safe dish with cut side up. |
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