Craig Pepin-Donat
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 Eat salads at dinner before your main course or as your main course. If you take the time to make a good salad with ingredients that really add flavor, you can enjoy it while reducing your hunger level before you get to your main course, which results in eating less. I like to have fun with making salads and add things like mixed organic greens with roasted red peppers, hearts of palm, avocados, cucumbers, tomatoes, onions, scallions, olives, mushrooms, feta cheese and a variety of other items. |
Caldwell B. Esselstyn, Jr., M.D.
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 Start as many meals as possible with salads. They're healthy and filling, and satisfying in a wonderful way. Add all the vegetables you can. Salad dressing can be a bit difficult at first, now that you are eating no oils at all. It is important to find one that you like, so spend some time experimenting. We have come to like salads dressed simply with a combination of balsamic vinegar and hummus that does not contain tahini (which is high in fat). |
David Winston, RH(AHG), and Steven Maimes
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 Holy basil commonly is used in Thai and other Southeast Asian cuisines raw in salads, cooked as a potherb, or in soups and stir-fries and as a flavoring agent for fruit salads, sweet dessert breads, and preserves. The mucilaginous seeds are soaked in water, and sweeteners are added to make a soothing and refreshing drink.
Tulsi Tea
Pour 8 ounces hot water over 1 teaspoon dried holy basil leaf (or tea bag). Infuse (covered) for 3 or more minutes.
Jiaogulan
Jiaogulan leaves have a slightly sweet taste and are commonly used as a beverage tea. |
Ron Garner
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 Foods that combine well:
Proteins + salads (no starch)
Carbohydrates + All vegetables
Most dairy products + salads (no starch)
Foods that combine poorly:
Concentrated Proteins + Carbohydrates Fruit + Other foods
Foods best eaten alone: Melons
Most fruit (except apples, which will mix with non-starchy salad vegetables) ? Milk (if eaten at all)
If people ate foods in correct combinations and had efficient digestive systems, there would be no need for antacids. Food would be fully digested, broken-down, absorbed, and assimilated by the body in an efficient manner, without undue stress. |
David Winston, RH(AHG), and Steven Maimes
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| Holy basil commonly is used in Thai and other Southeast Asian cuisines raw in salads, cooked as a potherb, or in soups and stir-fries and as a flavoring agent for fruit salads, sweet dessert breads, and preserves. The mucilaginous seeds are soaked in water, and sweeteners are added to make a soothing and refreshing drink.
Tulsi Tea
Pour 8 ounces hot water over 1 teaspoon dried holy basil leaf (or tea bag). Infuse (covered) for 3 or more minutes.
Jiaogulan
Jiaogulan leaves have a slightly sweet taste and are commonly used as a beverage tea. |
Michael T. Murray and Michael R. Lyon
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 There are thousands of recipes that require only minutes of preparation and little culinary skill. salads are, of course, a staple in any weight-loss program. It is well worth your while to learn a few good ways to make tasty, high-volume, low-calorie salads in a flash. Also, making huge pots of high-volume, low-calorie soup and freezing small portions that can be thawed in minutes is another way to have instant high-satiety meals on hand.
If you plan properly, your fridge and pantry will always have plenty of healthy foods that can be eaten in an instant or prepared in seconds. |
Jack Challem
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 You can also dice the eggs and mix them in salads.
Italian-Style Omelet (Serves 1)
1 teaspoon olive oil 2-3 eggs, beaten
2 tablespoons Italian Style Tomato Sauce (see page 159) 1-2 tablespoons shredded Romano, Parmesan, or
Double Gloucester cheese
Heat a small nonstick fry pan over medium-high heat. Add the olive oil and allow it a minute or so to heat. Pour the eggs into the pan and allow them to set, about 2 minutes. Turn the heat down to medium so the eggs don't burn. |
Craig Pepin-Donat
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| There are a lot of fast food restaurants that now offer salads, baked potatoes and other healthy choices instead of French fries.
The reality is that people do not go to fast food restaurants to eat healthy. They go for convenience and taste. Greasy, fried foods taste good, and people in our society love to stuff their faces with huge portions of food that are fast and cheap. The speed in which we eat this toxic food rivals the speed in which we are able to purchase it. |
| I like to have fun with making salads and add things like mixed organic greens with roasted red peppers, hearts of palm, avocados, cucumbers, tomatoes, onions, scallions, olives, mushrooms, feta cheese and a variety of other items. Dressing can be as simple as balsamic or red wine vinegar with a little olive oil, along with pepper, oregano and garlic powder. Add broiled and sliced chicken or beef to make the salad a complete meal. |
| If you can work salads into your meals routinely and make them fun and delicious, it will go a long way to help control food intake while providing an excellent source of premium fuel for your body.
Do not eat after 7:00 p.m. and try to avoid a heavy meal as your last meal. This is when your metabolism is slowing down so you are not burning as many calories. Before you go to bed at night, you should feel a little hungry. A cup of herbal tea before bedtime helps with the hunger sensation, and you'll love how you feel in the morning when you do not overeat the night before. |
| As part of my health regimen I started eating moderate amounts of whole grains, vegetables and salads without heavy dressing. My staples were broiled chicken, fish, beef and lamb. I avoided eating after 7:00 p.m. when my metabolism starts to slow down. During my test, I still ate some desserts and pasta, and in the second month, I drank alcohol moderately (approximately one to two drinks maximum a few days per week, not every day). I did not stop eating carbohydrates unlike the "rule" of many fad diets that try to trick people into thinking it is the solution to weight loss. |
| One of the best habits I got into was eating salads almost every night before my meal or as my meal. I stopped eating once I started to feel full instead of eating for taste. I still ordered takeout from time to time, but I kept away from the deep-fried choices and anything laden with fat and excess calories. The most important change was in the size of my portions. Excess caloric intake because of poor portion control is the number one reason many people get fat or fail to maintain their fitness goals. As I've stated before, think of portions in terms of the size of the back of your fist. |
Jack Challem
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| The deli department normally has high-quality deli meats and prepared salads.
• The seafood department usually has high-quality fresh fish and shellfish.
• The produce department typically sells mostly organic fruits and vegetables.
• The dairy department will likely have organic milk, cream, and other products.
As always, scrutinize the labels of any packaged food to avoid unwanted ingredients.
Other Types of Food Stores
Depending on where you live, you may have access to Italian, Asian, and other types of ethnic grocery stores, as well as boutique food stores. |
Jonny Bowden, Ph.D., C.N.S.
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 Thp ten Hpalthip<;r Food*; on Earth
Secrets to a Great Kale Salad
Tender kale greens can provide a terrific addition to salads, especially when mixed with strong-flavored ingredients like tamari-roasted almonds or red-pepper flakes.
Recently, kale has become one of my favorite foods. The Sherman Oaks Whole Foods deli manager mixes kale leaves with pine nuts and cranberries, then softens the whole mixture by tossing it well in olive oil. It's become so popular the deli can't keep it in stock, and because of that recipe, I actually eat kale about five times a week. It's amazing. |
Jack Challem
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| You 11 find that salads actually taste better if you prepare them in a large bowl and toss them with the dressing (instead of adding the dressing at the table). By tossing the salad with the dressing, you can use less dressing because it lightly coats all of the ingredients. That saves a lot of calories, particularly if you use bottled dressing. |
| To put this research into practice, make your own vinaigrette dressing for salads. We have some recipes in chapter 8.
Grapefruit Promotes Weight Loss
Since the Hollywood Diet of the 1930s, grapefruit has been included in a variety of weight-loss programs. A recent study found that grapefruit, grapefruit juice, and grapefruit capsules actually helped people to lose weight and improve their insulin function.
Researchers at the Scripps Clinic in San Diego, California, asked ninety-one overweight patients to slightly modify their regular eating habits for twelve weeks. |
| Many people have the best intentions when making or ordering salads, only to be sabotaged by commercial store-bought dressing containing low-quality oils, sugar, salt, and trans fats.
We think most commercial salad dressings are a waste of money, although we do like some of the dressings from Stonewall Kitchens and Annie's. You can make your own tasty salad dressings at home for pennies. Our homemade dressings use vinegar, which, as we explained in chapter 4, can help to improve your blood sugar and reduce your weight. |
Caldwell B. Esselstyn, Jr., M.D.
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| We have come to like salads dressed simply with a combination of balsamic vinegar and hummus that does not contain tahini (which is high in fat). We've found two good commercial varieties of fat-free hummus—one from Sahara Cuisine and the other by Oasis Mediterranean Cuisine (see Appendix I)—or you can make your own, using chickpeas, lemon, and garlic. Mixed with a bit of lemon or lime juice or vinegar and a little mustard, it makes a marvelous dressing.
Try to keep lunch simple: salad, soup, and bread or sandwiches. For the last, think creatively. |
| As time goes by, salads with oily dressing and pizzas thick with cheese just don't seem appealing anymore. A handful of grapes or of sweet grape tomatoes becomes just as much of a treat as a cookie once was. Pizza without cheese or whole-grain bread topped with fresh, sliced peaches may well become among your very favorite things to eat.
As my husband already has stressed, it is attention to details that makes this program so powerful. But some general principles underlie the details, and it is important to understand them. |
Brigitte Mars, A.H.G.
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 The fresh leaves can be added to salads and soups. The dried leaves are wonderful in baked goods and fruit desserts; their sweetness makes it possible to decrease the amount of refined sugar in the recipe. The oil from the seeds and roots is used in the manufacture of Benedictine, Chartreuse, vermouth, and gin.
The herb's flavor is reminiscent of that of juniper berries, celery, and licorice.
Other Uses
In the language of flowers, angelica denotes inspiration. Angelica is traditionally burned as an incense to attract angelic presence. |
Hyla Cass, M.D.
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 You can add good fats by sprinkling a heaping tablespoon of ground flaxseed on salads, cereals, or vegetables daily.
When you shop for cooking oils, olive oil is always a winner—but the fatty acids it contains won't help to boost your levels of omega-3s. To promote better omega-3/omega-6 balance in the foods you prepare with oil, seek out organic, cold-pressed seed oil blends like flaxseed, soybean, macadamia, sesame, walnut, and almond. These oils provide omega-6 and omega-3 fatty acids in the right ratio of around 2:1 to 3:1.
Why cold-pressed oils? |
| Use them on salads, put them on baked potatoes in place of butter, or drizzle them over steamed veggies for a delicious treat. Olive oil, macadamia nut oil, and cold-pressed sesame oil can be used for cooking at low temperatures, but you may lose some of the healthiest ingredients if you attempt to use them to fry foods.
Reduce your intake of beef and pork because they are high in saturated fat. This less healthy form of fat is also likely to contain hormones, antibiotics, and pesticide residues from animals raised on factory farms. |
Jonny Bowden, Ph.D., C.N.S.
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| Delicious in salads, smoothies, and as a topping on veggies.
2. Unsweetened cranberry juice: Rich source of phytonutrients such as phenol-based antioxidants that are so helpful in supporting cardiovascular health and preventing urinary tract infections. Mix in a 1:2 ratio with water!
3. Lemons: High in limonene, they're an old-time remedy for thinning the bile and enhancing digestion.
4. Whey: Undenatured, unheated whey protein provides the aminos from which the body makes glutathione, the body's premier antioxidant.
5. |
| And by the way, they're very tasty raw, in salads. m 00 in experts' top ten
Ann Louise Gittleman, Ph.D., C.N.S.
Ann Louise Gittleman is the New York Times award-winning author of more than twenty-five books, including The Fat Flush Plan and Before the Change. She was one of the first authors I read when I got interested in nutrition fifteen years ago, and she and I now have a mutual admiration society. She has a unique gift for clear explanation and for motivating people, and her fans are legion. She's appeared on dozens of national television shows, including Dr. Phil and The View. |
| They're also great in salads and in stir-fries. Nutritionally they're an excellent source of vitamins C and A (beta-carotene) and the mineral potassium. They also contain vitamin K, which is increasingly coming under scrutiny as a vitally important component of bone health. And they're one of the few foods around that contain lycopene, a member of the carotenoid family that has been shown in quite a bit of research to be associated with lower risk of prostate cancer. The amount of lycopene in the average pepper isn't substantial, but it's more than in most foods, and every little bit helps. |
Jack Challem
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| I started to eat more salads and baked chicken. Over the next three months, I lost twenty pounds without trying, and my body mass index decreased to 23.5, which is within the normal range. When I had my blood sugar checked a few months later, I discovered that it had decreased 24 points to 87 mg/dl. It was a significant change—without much effort.
Over the next couple of years, I made a point of cutting back even more on refined sugarlike carbs, such as pasta, pizza, bread, tortillas, pitas, cereals, muffins, and bagels. |
Jeffrey M. Smith
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 However, this ignores the minimal cooking of corn kernels or whole corn cobs as a vegetable, and the use of raw corn kernels in salads."23
' T [herbicide tolerant] crops have increased herbicide use 138 million pounds. "24
—Based on first nine years of use in the United States, according to USDA data, Charles Benbrook
1. Herbicide-tolerant crops increase the use of their associated herbicides.
2. Increased herbicide residues in crops can promote the toxic effects of these chemicals on humans, animals, and their offspring.
3. |
Dr. Steven R. Gundry
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 Add them to salads or plain yogurt; make them into granola with coarsely ground walnuts, pistachios, and almonds; add some berries, plain yogurt or unsweetened soy milk, a pinch of stevia, and you've got granola that will cure you, not kill you. ţA teaspoonful of fish oil makes a protein shake smoother and frothier, with no perceptible fishy taste. ţExperiment with drizzling sesame, walnut, almond, or hemp oils over stir-fried vegetables. ţUse a little rawtahini [ground sesame seeds) as a dip for crudites. |
| I even fooled my wife when I first started sneaking it into our salads; she actually complimented me on how tasty the dressing was. In my opinion, the Trader Joe brand represents excellent value. Can't find a molecularly distilled product? Don't sweat the small stuff: the benefit of fish oil greatly overshadows any threat to your health from the heavy metals. Don't like fishy burps? Odorless or enteric-coated capsules are now readily available. Don't find an excuse not to take this invaluable supplement. |
| All these salads are equally suitable as a side dish or first course at dinner. Most of the salad recipes can easily be adapted to serve as a complete lunch or dinner. (Look for "Make It a Meal" in several of the salad and other recipes that follow.) Otherwise, serve them with a burger or other protein source or with a bowl of soup.
Many of my recipes include packaged greens, which are great time-savers. While prewashed salad greens have been washed three times before being packaged, you may feel more comfortable giving them one more washing and then spinning them dry in a salad spinner. |
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