Phyllis A. Balch, CNC
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 Food Diary
Date Meal Time Foods Consumed Symptoms
_ Breakfast
Lunch Dinner Snack
Breakfast lunch Dinner Snack
Breakfast lunch Dinner Snack
Breakfast lunch Dinner Snack
Breakfast lunch Dinner Snack
Breakfast lunch Dinner Snack
Breakfast lunch Dinner Snack
Medications:
Herbs:
Miscellaneous:
When monitoring your reactions to different foods, it is important to be aware that food allergies can manifest themselves in many ways, not all of them obvious. |
Richard Bartlett
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 With that announcement she then went off to lunch.
When the seminar reconvened after lunch she was waving her hands at me, bouncing up and down excitedly, and obviously experiencing great delight. I called her to come up on the stage and tell everyone present what was so exciting. She told the group about our earlier conversation and then proceeded to say that she had a life-transforming event occur while she was at lunch. |
Craig Pepin-Donat
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 Other than at dinner, our second favorite time to overeat is at lunch. If you do not eat a good breakfast, I guarantee you will eat more than you should at lunch, which will make you sluggish, tired and unproductive for the rest of the day. If you are like me, you have no interest in breakfast and would prefer to drink a cup of coffee to get the day started. I force myself to eat something that will give me good, clean energy for my body and brain. One of my staples is a half cup of oatmeal with one tablespoon of raw sugar, cinnamon and a little milk to make it creamy instead of clumpy. |
Samuel S. Epstein, M.D.
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 Department of Agriculture (USDA), which is in charge of the current Public School lunch Program. This extended authority was applauded by the Center for Science in the Public Interest, a national food safety activist group, stating that "The Agency has done a good job with the official school lunch and could do a good job with all other foods." This endorsement may well be warranted nutritionally. However, it certainly is not warranted by the USDA's failure to disclose well-documented scientific evidence on the risks to health of the two school lunch staples, milk and meat. |
James Dowd and Diane Stafford
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 Breakfast: cereal and toast with coffee
?Lunch: sandwich (two slices of bread, lunch meat, cheese) and a diet drink
?Dinner: lasagna (meat, cheese, pasta), salad, and bread with a diet drink
This is a bad diet for sure, with cereal, pasta, and bread generating 21 points of acid. That's more than a third of the acid excess. Another 20 points of acid comes from cheese alone. So this person got 41 points of acid from foods that provide very little nutrition. And the small amount of good nutrition in those foods automatically gets nullified by the acid they produce and the bad fat they contain. |
Dr. Edward F. Group III, DC, ND, DACBN
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| After lunch and before your Mid-Afternoon Snack, consume another 20 ounces of the Intestinal Cleanser drink.
4. Repeat the following Affirmation 9 times: I Am Clean and Healthy.
MID-AFTERNOON SNACK (halfway between lunch and dinner):
1. Eat as much fruit as you can until you are full. Only eat 1 type of fruit!
2. Choose one of the following: grapefruit, white grapes, pineapple, or oranges
3. After your Mid-Afternoon Snack and before your Dinner, consume another 20 ounces of the Intestinal Cleanser drink.
4. Repeat the following Affirmation 9 times: I Am Clean and Healthy.
DINNER
1. |
Andreas Moritz
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 If, day after day, the lunch meal consists merely of light snacks, the gallbladder cannot squeeze all its contents into the intestines, so it leaves behind enough bile to form gallstones. Note that the gallbladder is naturally programmed to release the maximum amount of bile during the midday period. If you don't use what the body produces naturally, it can turn on itself.
In addition, eating only nonsubstantial meals during lunchtime causes nutritional deficiencies that most often manifest themselves as a frequent urge for foods or beverages that promise a quick energy boost. |
Mike Adams
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| Overhaul our atrocious school lunch programs
We should also overhaul our school lunch programs. Currently, school lunches offer terrible nutrition to students. We feed our students refined white flour, added sugars, dead foods, processed foods, hydrogenated oils, and then we send them back to class and wonder why they can't learn or pay attention. Instead of giving them good nutrition, we as a nation just dose them up with Ritalin, a powerful narcotic that masks the symptoms of Attention Deficit Hyperactivity Disorder. |
Richard Bartlett
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| When the seminar reconvened after lunch she was waving her hands at me, bouncing up and down excitedly, and obviously experiencing great delight. I called her to come up on the stage and tell everyone present what was so exciting. She told the group about our earlier conversation and then proceeded to say that she had a life-transforming event occur while she was at lunch. |
Ann N. Martin
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 For breakfast, my dog gets a bowl of oatmeal with a small amount of meat or fruit mixed in. lunch and dinner are composed of meat, grains, and fruit or vegetables. With either lunch or dinner I add yogurt or cottage cheese for calcium. Plain, nonfat yogurt contains 450 mg. of calcium per cup. Yogurt is easily digested by pets and will replace the good bacteria in their systems if they are on antibiotics. Cottage cheese contains 155 mg. per cup. One cup of low-fat milk provides 300 mg. |
James Dowd and Diane Stafford
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| Many of us have to grab lunch on the run, so we have no prep time. Here are some things you can do that work for your health:
?Refrigerate a container of chopped walnuts and flax meal. This is a convenient source of protein and healthy fats that requires no preparation. (And most offices have a refrigerator.)
?Eat leftovers from dinner for lunch.
?Avoid junk food. And if you do want to snack on something you can't resist, just be sure to fill yourself up by eating your healthy foods first. Then you can use your remaining appetite for chocolate-covered nuts or raisins.
? |
Ray Moynihan and Alan Cassels
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 Inspired in part by No Free lunch, a few years ago the fifty thousand—strong American Medical Student Association mounted its own "PharmFree" campaign calling for an end to all forms of free lunch.67
Back at the American Psychiatric Association congress in New York, it seems No Free lunch is yet to have a big impact. Tonight the psychiatrists are scheduled to listen to a thoughtleader in the Sheraton's Imperial Ballroom tell them about anxiety disorders. |
Jonny Bowden, Ph.D., C.N.S.
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 Being Japanese himself he actually enjoyed the taste of natto and frequently had it for lunch. As curious scientists are prone to occasionally try something just for the hell of it, Sumi one day decided to drop some of his lunch into a petri dish of thrombus (a blood clot). Bingo! The natto started breaking up and destroying a significant amount of the clot, which dissolved in record-breaking time. Sumi stated: "I studied more than 200 foods from all over the world, but none surpassed natto in terms of fibrinolytic activity."
There's quite a bit more research on natto-kinase since. |
Benjamin H. Natelson, M.D.
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 Use nuts as snacks if you get hungry between lunch and dinner. Dinner requires a bit more work in that you will have to prepare the main dish—either chicken, turkey, or fish. If you crave red meat, that's okay, but not more than once a week. Limiting red meat reduces your fat intake while still giving you a lot of protein.
Consider roasting a small turkey. You'll have plenty of leftovers for several lunches, either as slices to be eaten with mayonnaise or mustard or as turkey salad with mayonnaise, cucumbers, and onions. (Again, remember—no bread. |
David Steinman
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 The children took lunches to school, packed in petroleum-derived vinyl-covered lunch containers that helped to keep their food cool. Their peanut butter and jelly sandwiches were packed in Tupperware, and their fruit juices were nesded beside reusable petrochemical Rubbermaid Blue Ice plastic containers to keep them cold. At least they were free of sodium-benzoate, the preservative that we now know interacts with vitamin C to form cancer-causing benzene molecules. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 We want you to enjoy your breakfast, lunch, and snacks—but we also want you to get in the habit of automating them, so that you eat healthfully without having to labor over choices. What's automation? It means finding three or so breakfasts, lunches, and snacks (and dinners if you choose) that you like and eating one of them every day. When you can automate your eating behavior with good choices, you'll have mastered one of the crucial steps to fueling your body with ingredients that help you live strong and long. |
Paul D. Blanc, M.D.
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 Since there was no lunchroom, when the concession truck rolled up at lunch break each day, workers often ate and drank in work areas. Altogether, conditions were so hazardous that was it was only a matter of time before a fatality occurred.
The plant was quickly shut down following the death that day in 1983. OSHA levied monetary penalties. But the Cook Country district attorney's office went beyond the closure and the fines. It sought an indictment of murder against the owners of Film Recovery Systems. |
Jean Carper
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 First, the investigators demonstrated that feeling let down after lunch is a common phenomenon, even if you keep your lunch small. In a test, thirty-two men and women felt drowsy, less alert, less clear-headed and less energetic after lunch, regardless of the size of the lunch. Furthermore, they were apt to make mistakes in tasks requiring sustained attention.
What researchers wanted to know was whether caffeinated coffee could counteract this post-lunch dip in performance by boosting alertness and attention. The answer was yes. |
Steven V. Joyal
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 Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr 2005 Jul; 82(l):69-75.
Friedberg CE et al. Fish oil and glycemic control in diabetes: A meta-analysis. Diabetes Care 1998; 21:494-500.
Gross CJ et al. Uptake of L-carnitine, D-carnitine and acetyl-L-carnitine by isolated guinea-pig enterocytes. Biochim Biophys Acta 1986; 886(3):425-33.
Hagen TM et al. Feeding acetyl-L-carnitine and lipoic acid to old rats significantly improves metabolic function while decreasing oxidative stress. |
Samuel S. Epstein, M.D.
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| This extended authority was applauded by the Center for Science in the Public Interest, a national food safety activist group, stating that "The Agency has done a good job with the official school lunch and could do a good job with all other foods." This endorsement may well be warranted nutritionally. However, it certainly is not warranted by the USDA's failure to disclose well-documented scientific evidence on the risks to health of the two school lunch staples, milk and meat. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Specifically, these:
Get into the habit of popping omega-3s in doses of either six walnuts or 1 gram of metabolically distilled omega-3 fatty acids about thirty minutes before lunch and again before dinner. Or have 4 ounces of nonfried nonshell fish three times a week. Or 400 mg of DHA a day. Take vitamin tablets (see our chart in the YOU Toolbox) by leaving them in a convenient location like your car or by your desk, so you're continuously reminded. Same goes for calcium supplements (more details on day two). |
Ron Garner
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 The typical practice of eating a large breakfast, lunch, and dinner, plus snacking throughout the day and eating before going to bed, significantly increases the digestive load. As well as rapidly depleting our enzyme reserves, the eliminative function is seriously restricted. We can let garbage accumulate in our kitchen for only so long before it causes a problem in our living environment. It is the same with our bodies. |
| We should move to fruit or fresh fruit juice for breakfast and a large salad containing a variety of raw vegetables with lunch and dinner. As we add more raw fruits and vegetables to our meals we will naturally begin to eat less of the other foods. As time goes on, and as the body begins to respond to the supply of fresh wholesome nutrients, we will find that the old foods start to lose some of their appeal. What we used to eat every meal or every day, we begin to eat every other day, then twice a week, then once a week, and so on. |
| Simple and Effective
The most simple and effective change that everyone can make is to drink one or two glasses of water with the juice from one-half or a whole lemon upon first rising in the morning. For lunch make and consume a green smoothie (see Appendix 7). These two practices alone can produce health benefits in a surprisingly short period of time. |
| Ideally lunch should be predominantly carbohydrate, which is easier than protein to digest and is a quicker source of energy.
Don't eat food in the evening after the dinner meal.
Drink fluids half an hour before, or two hours after meals.
Drink fluids that are neither too hot nor too cold, to reduce stress on the stomach.
Combine foods properly.
Don't overeat at a meal (20% less is a good objective); eat more often, if necessary. Six small meals are easier to digest than three large ones. Chew each mouthful thoroughly before swallowing. Remember that digestion begins in the mouth. |
Peter h. Fraser and Harry Massey
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 This morning I had devotions, ate breakfast, went to a workout, came home and showered and did my hair, went to the school to mentor an at-risk 10-year-old, met a friend for lunch and then went shopping with her on the spur of the moment, came home, rested for 30 minutes, met [my husband] for dinner, went to a one-hour rumba dance class, came home, rested, showered, and now I am e-mailing you. You have no idea how impossible that would have been anytime in the last sixteen years. I'm just afraid to believe it is true! There is no way to thank you for all you are doing for me. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Insomnia expert Peter Hauri recommends a "triangle" plan—a large breakfast to start the day, a lighter lunch, and an even lighter meal for dinner—to ensure that your body isn t working on digesting a large meal when you go to bed. In addition, foods eaten later in the day should be lower in fat, because fats take longer to digest.
Although it's important not to go to bed too full, it's also important not to go to bed hungry. Like any other discomfort, this can make it harder to get to sleep or awaken you during the night. If you find you're hungry at bedtime, have a small, low-calorie snack. |
Michael Pollan
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 Americans today mark time all day long with nibbles of food and sips of soft drinks, which must be constantly at their sides, lest they expire during the haul between breakfast and lunch. (The snack food and beverage industry has surely been the great beneficiary of the new social taboo against smoking, which used to perform much the same time-marking function.) We have reengineered our cars to accommodate our snacks, adding bigger cup holders and even refrigerated glove compartments, and we've reengineered foods to be more easily eaten in the car. |
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