The Editors of FC&A
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| In Ichihashi's study, mice treated with extra virgin olive oil fared better than those treated with virgin olive oil.
Spend the extra money for extra virgin olive oil. You might literally be saving your hide.
Insist on extra virgin. Remember to use extra virgin olive oil.
Extra virgin olive oil comes from the first olive oil - won't do the job. Why? Apparently, they just don't have enough firepower. has a lower acid content than either virgin or regular "pure" olive oil.
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Super (extra) virgin olive oil seems
Include the food. Reach for the olive oil bottie again when you get hungry. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Servings: 8 Prep Time: 5 minutes
Serving Size: 2 tablespoons Total Time: 15 minutes
Volume: 1 cup
72 cup diced fresh tomatoes or canned diced tomatoes, drained
1 tablespoon red wine vinegar
2 tablespoons extra virgin olive oil 1 tablespoon chopped fresh chives
1 small clove garlic, minced
V2 tablespoon freshly squeezed lemon juice
V2 tablespoon hot sauce
V2 cup water
Place all of the ingredients in a blender. Pulse the mixture first, then puree until it's smooth. Adjust the thickness with more or less water. Allow the flavors to meld about 10 minutes before using. |
Andreas Moritz
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 Please note that extra virgin olive oil still appears to be the most effective oil for liver cleansing.
You Suffer from Gallbladder Disease or Don't Have a Gallbladder
If you suffer from gallbladder disease or your gallbladder has already been removed, you may need to take cranberry juice or gold coin grass for two to three weeks (approximately a 1-bottle supply) before liver cleansing. For details, see the previous and following sections.
As a general recommendation, you may also need to consider taking a bile supplement. Most bile supplements contain ox bile. |
Dr. Edward F. Group III, DC, ND, DACBN
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| PM to 1 0 PM: Olive Oil/Juice
Drink % cup (6 ounces) of organic cold pressed extra virgin olive oil. A small amount (2 tablespoons) of freshly squeezed orange, grapefruit, or lemon juice may be added to improve the taste (optional). Immediately after drinking the oil, go to bed and lie on your right side with your knees drawn up to your stomach for 30 minutes.
After 30 minutes, you can stretch out and go to sleep. If you experience cramping, walk around for ten minutes or so and then go back to bed. You may also feel nauseated during the night. |
Paula Begoun and Bryan Barron
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 For a lot less money and zero risk of skin irritation, you can treat your very dry skin to plain, extra virgin olive oil or plain jojoba oil instead.
© $$$ Intral Complex ($110 for 1 ounce) contains some effective plant-based soothing agents, but that alone doesn't justify this water-based serum's price. Further, the translucent glass packaging demands careful storage so the antioxidants aren't exposed to light (which diminishes their effectiveness). This contains minimal fragrance and is an OK option for oily to slightly oily skin, assuming the price doesn't give you stress breakouts. |
The Editors of FC&A
See book keywords and concepts |
| Remember to use extra virgin olive oil.
Extra virgin olive oil comes from the first olive oil - won't do the job. Why? Apparently, they just don't have enough firepower. has a lower acid content than either virgin or regular "pure" olive oil.
Ui
Super (extra) virgin olive oil seems
Include the food. Reach for the olive oil bottie again when you get hungry. Researchers from Australia's Monash University estimate that mixing two tablespoons of olive oil into your daily diet may help your skin. The monounsaturated fats in olive oil resist oxidation and protect your skin from sun damage. |
| He found extra virgin olive oil may reduce the skin cell damage caused by sunlight. And less skin damage means you're more likely to resist skin cancer. The key is to use the right olive oil at the right time.
Wait until later. Apply olive oil after you come in from the sun, not before. Using olive oil as a sunscreen won't protect against the sun's ultraviolet-B (UVB) radiation. "Components of extra virgin olive oil may be destroyed by UVB radiation," Ichihashi says.
He explains that research has been done with one of olive oil's ingredients, oleuropein. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Your SuperFoodsRx Shopping List
° Plastic storage bags o Plastic or glass containers with lids ° o Beans ° o Canned tomatoes ° Canned pumpkin ° Blueberries and their sidekicks ° 0 Oatmeal ° o Tea—green and/or black o Nuts o o extra virgin olive oil o Yogurt o o Soy milk °
° Baby carrots
Bell pepper Oranges Spinach Broccoli
Cherry and larger tomatoes and their sidekicks
Turkey or chicken, skinless breast meat
Salmon
Spices
Garlic
Fresh herbs
Salad dressings
Ingredients for the 3 SuperFoodsRx meals you chose on page 108. |
| Use balsamic vinegar and 1 teaspoon (measure at the table—take control!) of extra virgin olive oil. Use some wedges of lemon, lime, or orange to spread flavor and moisture, a Request that all vegetables be steamed or very lightly sauteed
Ask if you can substitute healthier items for less healthy side dishes: sweet potato instead of fries, fresh sliced fruit instead of hash browns, brown rice instead of white rice or bread, a side of vegetables instead of coleslaw.
* Assume that every main dish constitutes two or three servings or meals. |
Bill Sardi
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 One company, CreAgri, has developed a pill (Olivenol™) that provides as much antioxidants as 4 to 6 ounces of extra virgin olive oil without the fat and calorie content. A special extra concentrated olive extract yields a potent antioxidant called hydroxytyrosol, known as Hidrox™ commercially. Some time ago, olive oleuropin, a precursor to hydroxytyrosol was introduced in the US as a dietary supplement. But it is poorly absorbed compared to hydroxytyrosol.
Wine: an extract from grapes
Consuming grapes, grape juice and raisins promote health. |
Steven V. Joyal
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 MEDITERRANEAN DRESSING
4 tablespoons apple cider vinegar
4 tablespoons extra virgin olive oil or flaxseed oil
6 tablespoons water
20 almonds
4 teaspoons ground flaxseed 2 teaspoons sea salt
Crushed black pepper, basil, and thyme, to taste
Place all ingredients except the pepper, basil, and thyme into a blender or food processor and process until smooth. Stir in the herbs. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| VEGETARIAN
Hummus
Servings: 8 Prep Time: 5 minutes
Serving size: 'A cup Total Time: 20 minutes
Volume: 2 cups
1 (14-ounce) can low-sodium garbanzo beans, drained and rinsed
2 cloves garlic, minced
2 tablespoons freshly squeezed lemon juice 2 tablespoons water 2 tablespoons extra virgin olive oil % teaspoon ground coriander
Place the garbanzo beans, garlic, lemon juice, water, oil, and coriander in a food processor and puree. Adjust the thickness with more or less water. Allow the flavors to meld at least 15 minutes or refrigerate for later use. |
Marshall Editions
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 Use good quality extra virgin olive oil in salads to improve bile flow, and limit your consumption of sugar and simple carbohydrates. Note: if you already have gallstones, raw vegetables such as lettuce and broccoli may actually make the symptoms worse.
Supplements: Take 1-2 capsules of lipase enzymes with food to improve the digestion of fat. Taking 1,000 mg of lecithin in the form of phophatidylcholine twice a day helps to increase the solubility of gallstones. |
| Instead add extra virgin olive oil to your salads, breads, and pastas. Olive oil raises HDL (good cholesterol) and lowers LDL (bad cholesterol). Avoid sugar and alcohol because they stimulate the liver to produce cholesterol.
Supplements: Take 3-4 g of fish oil a day to reduce arterial inflammation and lower cholesterol. Niacin, taken at 1,000-2,000 mg a day, reduces cholesterol levels and increases good cholesterol. Take 60-100 mg of coenzyme Q10 (CoQ10) a day, which improves circulation and has been shown to help with heart function. |
| Focus on good fats found in foods such as salmon and sardines. Use extra virgin olive oil and flaxseed oil on your salad. Refrain from eating large meals throughout the day. Instead, frequently eat small meals that consist of some good quality protein. Do not go for longer than three hours without eating. Avoid eating simple sugars, including junk foods like sweets, cookies, and carbonated drinks. These foods contribute to blood sugar instability. Avoid cow's milk. Some studies show a link between cow's milk and diabetes in children. |
Jonny Bowden, Ph.D., C.N.S.
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 Food and Healing, says that in her experience, "the best-quality fats to use are extra virgin olive oil (see page 302), unrefined sesame oil, and ghee (see page 177)." I can't emphasize enough how important it is to get cold-processed unrefined oils no matter which oil you're using.
Sesame oil is a popular choice for stir-fries. According to Dr. Fred Pescatore, author of the excellent The Hamptons Diet, sesame oil has a medium smoke point, which makes it good for light sauteing, low-heat baking, and pressure cooking where the temperature stays below 320° F. |
| Olive oil also contains healthful polyphenols (see extra virgin olive oil, page 302). It's entirely possible that macadamia nut oil does also, but it hasn't been as well studied.
Red Palm Oil
Palm oil is to tropical African cooking what olive oil is to Mediterranean cooking. Although it's hardly used in the United States, palm oil is the most heavily consumed dietary oil in the world after soybean oil. It is shelf stable and has a high melting point. |
| His program is basically the Mediterranean diet, updated to include macadamia nut oil as the main source of fat instead of the more traditional extra virgin olive oil. Pescatore, who has become something of an expert on the oils and their manufacturing, worries that there are many highly processed olive oils flooding the market that do not have the health properties of real, extra virgin, estate-bottled olive oil.
He's a big fan of 100 percent macadamia nut oil, unrefined, of course. |
| One group was given sunflower oil, a typical oil used in Western diets, and one group was given the good stuff: extra virgin olive oil (about which more in a moment). The olive oil decreased the second group's blood pressure by a significant amount; it also decreased their need for blood pressure meds by a whopping 48 percent. As the English might say, "not too shabby."
Olive Oil Decreases Risk of Colon and Bowel Cancer
Dr. |
| The thea-nine in green tea is also a great natural de-stressor.
4. Extra virgin olive oil: Add a few tablespoons to your salads and vegetables daily to help lower blood pressure and prevent LDL oxidation.
5. Berries (all kinds): Eat a serving of organic blue, black, or red berries daily for antioxidant protection. They also contain ellagic acid, which is protective against cancer.
CHAPTER 12
Herbs, Spices, and Condiments
You know the old saying "variety is the spice of life"? Well, it should be the other way around. Spice is the variety of life. |
| They're rich in antioxidants, and they taste great, too.
10. Extra virgin olive oil: My number-one favorite fat, as it contains powerful antioxidants known as polyphenols. Making a bearnaise or hollandaise sauce with olive oil instead of butter is a great way to make any vegetable taste better.
CHAPTER 4
Fruits
There are no bad fruits.
Selecting fruits for a book like this presented a problem that I didn't encounter in too many of the other categories (except vegetables): an embarrassment of riches. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Servings: 2 Serving size: 1 cup Volume: 2% cups
Total Time: 12 minutes
Cook Time: 6 minutes
Prep Time: 6 minutes
V2 (15-ounce) can Great Northern beans 2 teaspoons extra virgin olive oil 1 scallion, minced 1 clove garlic, minced 1 ripe tomato, peeled and diced l'A teaspoons fresh oregano, chopped % teaspoon black pepper 'A. pound cooked salad shrimp Crushed red pepper for garnish Fresh oregano sprigs for garnish
Drain the beans in a colander over a liquid measuring cup. Rinse the beans with water and set them aside. Add enough water to the drained liquid to measure % cup and set it aside. |
Gary Null and Amy McDonald
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 Yields 2 cups
Venice Rice Noodle Soup_
5 tablespoons extra virgin olive oil 1/2 cup sliced zucchini
1/2 cup sliced potatoes
1/2 cup sliced celery
1 cup diced onions
1/4 cup sliced mushrooms
1/4 cup chopped fresh parsley
1/2 cup broccoli florets
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 bay leaves
1/4 cup chopped fresh dill 6 cups water
2 cups uncooked rice noodles 4 cloves crushed garlic
In a large saucepan, heat oil over medium heat and saute vegetables about 10 minutes. |
| Serves 4 to 6
Savory Stuffed Artichokes_
2 artichokes
4 tablespoons orange juice
4 tablespoons plus 1 teaspoon lemon juice
2 cups water
1/2 cup chopped avocado 1/4 cup chopped fresh tomatoes 1/4 cup chopped black pitted olives 1/4 cup chopped onions
2 tablespoons extra virgin olive oil 1/2 cup chopped fresh basil
3 tablespoons toasted sesame seeds 1/2 cup roasted macadamia nuts
1 teaspoon salt
1 sliced lemon (for garnish)
Trim the thorns from the artichoke leaves with a pair of scissors and trim the bottoms so they will stand upright. |
| Serves 3 to 4
Sweet Basil Rice Pasta
2 cups chopped fresh tomatoes 1 cup sweet peas 1 cup chopped green beans 1 cup chopped yellow onions 4 tablespoons capers
1 cup diced yellow and red sweet peppers
2 1/2 cups chopped fresh basil 1/3 teaspoon sliced garlic
1/4 teaspoon dried oregano 1/4 cup extra virgin olive oil 4 cups cooked rice pasta
In a large saucepan, saute all the ingredients, except the rice pasta, in the oil for 10 to 15 minutes. Serve hot as a sauce over the cooked spaghetti. |
Andreas Moritz
See book keywords and concepts |
 Please note that extra virgin olive oil still appears to be the most effective oil for liver cleansing.
You Suffer from Gallbladder Disease or Don't Have a Gallbladder
If you suffer from gallbladder disease or your gallbladder has already been removed, you may need to take cranberry juice or gold coin grass for 2 to 3 weeks (approximately a 1-bottle supply) before liver cleansing. For details, see the previous and following sections.
As a general recommendation, you may also need to consider taking a bile supplement. Most bile supplements contain ox bile. |
| Usually olive oil that bears the label "Extra Virgin Olive Oil" is the best but, nevertheless, read the label carefully. It should state that the oil has not been mixed with other oils. Unfortunately, in some countries, olive oil is sold as "extra virgin" but contains 80 percent soy oil. Genuine olive oil has a greenish/golden color. Organic olive oil has the best taste. If you are not sure about its authenticity, test it by using the kinesiology muscle test.4 Other oils have also been used, but may not be as effective as olive oil.
Q. |
Gabriel Cousens
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 Therefore, if one is healthy and on a live-food diet high in antioxidants, and uses extra virgin olive oil, the vascular constricting endothelial effect of olive oil should be mitigated.
We also would suggest that people with serious ASCVD follow Dr. Esselstyn's recommendation and eliminate olive oil and other saturated cooked fats, and minimize raw fats from their diet in their vegan approach to healing atherosclerosis. |
Brenda Watson and Leonard Smith
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 Unrefined extra virgin olive oil is the best choice. Flax oil is also good in a salad dressing, but don't cook with it because it is very heat-sensitive.
Go Wild
When choosing fresh fish, opt for wild-caught rather than farm-raised. Wild fish will have lower levels of contaminants, especially mercury, and be richer in healthy fats such as omega-3 fatty acids. The nonprofit Environmental Defense Organization has listed its "eco-worst" fish to eat: blue and striped marlin, swordfish, shark, Atlantic salmon, orange roughy, grouper, Chilean sea bass, and bluefin tuna. |
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