Deana's Family Nutrition Packet

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Family Nutrition Packet
I sincerely hope that the information in this packet will be read and you will take it to heart.
When it comes to your health, it’s really your decision because ultimately you choose how you are going
to live your life. You will decide for the rest of your life how you are going to fuel your body. Food is
fuel and the plant kingdom is the only type of food that gives you the energy you need to sustain a long,
healthy life. The sun, soil and water give plants their energy. When we eat plants, we get the energy we
need to run, swim, play ball and think. Empty calories like chips, sodas, hamburgers, cookies, etc, may
fill you up, but they won’t give you the protection you need to fight off disease and give you the energy
you need to live a long, healthy life. Plant foods give your body the ability to fight off disease. No other
part of the food pyramid or Del Taco or McDonald’s can do that.
Some scientists and doctors will say that upwards of 70% of disease is directly related to what we
eat and drink. I believe that now more than ever. We are seeing an epidemic of disease in children and
teens. We are seeing diseases that we used to see in only adults. Diseases like pediatric cancer, pediatric
diabetes, pediatric arthritis, high blood pressure, high cholesterol, etc. We are also seeing more and more
children being diagnosed with ADD and ADHD. Western Medicine’s solution to this problem is drugs.
Many doctors don’t even look at nutrition as playing a role in a child’s behavior patterns or brain activity
because they haven’t been taught about nutrition. It’s sad but true.
I’m happy that you came to hear the information presented and I want you to know that I am
committed to helping you in this educational process. This is a great starting point and the rest is up to
you!
Deana Christofferson 1-866-827-5182 [email protected]
Important Statistics and Quotes
Leading causes of death in the United States:
 Heart Disease (heart attacks and stroke)
 Cancer
 Physician error, medication error, adverse events from drugs and surgery
 Diabetes
The US Surgeon General now ranks being overweight and obesity as the #1 public health concern. The
disease consequences of obesity are greater than those of any infectious disease epidemic.
T. Colin Campbell PhD: “Both Diabetes and obesity are merely symptoms of poor health in general. They
rarely exist in isolation of other diseases and often forecast deeper, more serious health problems, such as
heart disease, cancer and stroke. Two of the most frightening statistics show that diabetes among people
in their thirties has increased 70% in less than 10 years and the percentage of obese people has nearly
doubled in the past thirty years.”
Dr. William Sears: “We are eating factory processed nutrition which is genetically unknown food to our
bodies.”
Harvard Health Publications – Harvard Medical School: A healthy diet teamed up with regular exercise
and no smoking can eliminate 80 percent of heart disease and 70 percent of some cancers. Making poor
choices -- eating too much of the wrong kinds of food and too little of the right kinds, or too much food
altogether -- increases your chances of developing cancer, heart disease, diabetes, digestive disorders, and
aging-related loss of vision. An unhealthy diet during pregnancy can even cause some birth defects.
Dr. David Katz: “This generation of kids growing up today will be the first generation to have a shorter
life span than their parents.”
Dr. Lydia Hazan: “Childhood obesity is already the leading cause of sustained high blood pressure in
children.”
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1 out of 2 children will develop heart disease.
Cancer kills more children than any other disease. Gale encyclopedia of Children & adolescents,
1998
1 in 3 children born in the year 2000 will develop diabetes
Children at the age of 3 have fatty deposits in their arteries. Bogalusa Heart Study
By age 12, 70% of all American children have developed beginning stages of hardening of the arteries.
Bogalusa Heart Study
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Journal of the American Medical Association included an article by Barbara Starfield, M.D.
Physician error, medication error and adverse events from drugs or surgery kill 225,400 people
per year. That
makes our health care system the third leading cause of death in the United
States, behind only cancer and heart disease.
Quotes from “The China Study” By T. Colin Campbell, PhD
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Less than 7% of children and adolescents consume the recommended 2 servings of fruit and 3 servings of
vegetables per day. Archives of Pediatric & Adolescent Medicine 1996.
Dietary change can enable diabetic patients to go off their medication
Heart disease can be prevented and even reversed by a healthy diet.
Breast cancer is related to levels of female hormones in the blood, which are determined by the food we
eat.
Antioxidants, found in fruits and vegetables, are linked to better mental performance in old age.
Kidney stones can be prevented by a healthy diet.
Type 1 diabetes is convincingly linked to infant feeding practices
Dr. David Katz: “Children today will experience more chronic degenerative disease as a result of their poor eating
habits than from cigarettes, alcohol and drugs combined.”
Newsweek November 30th, 1998: “Laboratory researchers had started discovering dozens of new chemicals in
common fruits and vegetables. These compounds were showing a remarkable ability to disrupt the formation of
tumors. Tumors don’t appear of out nowhere. They take years or even decades to produce discernable masses, and
our bodies get many chances to eliminate them along the way… Fruits and vegetables can help to neutralize the free
radicals that degrade cellular DNA. They even help protect each other.”
Ode Magazine: “Scientists suspect that many children with ADHD actually are displaying allergic reactions to one
of many possible food products or chemicals.”
American Institute of Cancer Research:
 150 scientists
 4500 research studies on nutrition and cancer
 Conclusion: Fruits and vegetables and grains CAN prevent cancer
 3 to 4 million cases of cancer could be prevented annually
Read your Labels and Avoid the Immune Suppressors
…Many packaged foods contain harmful Ingredients.
•Sugar - 4 Grams = 1 Tsp.
(Trans Fats)
•Hydrogenated Fats
High Fructose Corn Syrup, Sucrose, Corn Syrup, Brown Sugar,
•Refined, Enriched and
Fortified
Fructose, Dextrose.
•Aspartame - (NutraSweet, Equal, Sweet-n-Low, Splenda, etc.)
•Monosodium Glutamate - (MSG)
•Nitrates and nitrites
•Foods with dyes or #’s
How Sugar Harms
(Excerpts taken from The Family Nutrition Book. William Sears, M.D.)
The complex carbohydrates found in vegetables, grains, and fruits are good for you; the simple sugars found in sodas, candies, frostings, and packaged treats can do harm. It’s as simple as that. Here’s why:
Sugar depresses immunity. Studies have shown that downing 75 to 100 grams of simple sugar solution (about 20
teaspoons of sugar, or the amount that is contained in two average 12-ounce sodas) can suppress the body’s immune
responses. The immune suppression is most noticeable two hours after ingestion, but the effect was still evident five
hours after ingestion.
Sugar sours behavior, attention, and learning. Studies of the effects of sugar on children’s behavior are wildly
contradictory, but the general consensus is that some children and adults are sugar sensitive, meaning their behavior,
attention span, and learning ability deteriorate in proportion to the amount of junk sugar they consume.
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Sugar promotes sugar highs. Some persons are more sugar sensitive than others, and children may be more sensitive to sugar than adults are. A study comparing the sugar response in children and adults showed that the adrenaline
levels in children remained ten times higher than normal for up to five hours after a test dose of sugar. Studies have
also shown that some children with Attention Deficit Hyperactivity Disorder (A.D.H.D.) react to glucose-tolerance
tests with a dip to low blood-sugar levels producing abnormal behavior. High adrenaline levels or low blood-sugar
levels produce abnormal behavior.
Sugar promotes cravings. The more sugar you eat, the more sugar you want! A high-sugar meal raises the bloodglucose level, which triggers the outpouring of insulin. This excess insulin lingers in the system, triggering a craving for more sugar, thus adding another hill to the roller coaster ride.
Sugar promotes heart disease. When you eat excess carbohydrates, your body turns these sugars into fat. The
body stores excesses of most nutrients as a safeguard against starvation. If you eat more carbohydrates than you can
burn off, the excess is stored as fat. People who eat too much sugar tend to have higher blood triglycerides, and this
increases the risk of cardiovascular disease.
Soft Drinks. Many soft drinks provide a double-whammy of sugar and caffeine, a combination that sends most bodies (and minds) on an uncomfortable biochemical roller-coaster ride. The junk sugars in soft drinks also take good
things out of the body. High doses of sugar and artificial sweeteners increase the urinary excretion of calcium, leading to weaker bones, or osteoporosis, and to deposits of calcium in the kidneys (i.e., kidney stones.). The phosphoric acid present in many soft drinks further robs the body of calcium by increasing the loss of magnesium and calcium in the urine.
Packaged bakery goods. The combination of white sugar, white flour, and hydrogenated shortening makes packaged bakery goods a nutritionally empty package (i.e., crackers, chips, cookies, etc). Most sweet snacks, such as
cupcakes and doughnuts, contain all three of these factory-made foods. Look for baked goods that are made with
whole grains, contain no hydrogenated oils, and are sweetened with fruit concentrates.
* Note the importance of fiber in combination with carbohydrates. A good rule of thumb is about 2 to 4
grams of fiber per serving. The higher the ratio of fiber the better.
Why fiber is so important:
Fiber curbs overeating
Fiber steadies your blood-sugar level
Fiber slows fat absorption
Fiber reduces cholesterol
Fiber reduces cancer risk
Fiber increases peristalsis
Fiber binds carcinogens
Fiber promotes healthy intestinal bacte-
ria
Fiber promotes regularity
So what’s so bad about Aspartame (blue death)?
Other man-made artificial sugar substitutes include: Equal (NutraSweet/aspartame),
Splenda (sucralose) and Sweet ‘N Low (saccharin based), Amino Sweet
Reactions to Aspartame were disclosed in February of 1994 by the Department of Health
and Human Services. 90 different documented symptoms include:
Headaches
rapid heart rate
numbness
seizures
slurred speech
rashes
loss of hearing
loss of taste
nausea
insomnia
visual disturbances
shortness of breath
dizziness
depression
fatigue
muscle spasms
anxiety attacks
memory loss
irritability
ringing in the ears
joint pain
Illnesses that may be triggered or worsened by ingesting aspartame:
brain tumors
multiple sclerosis
Epilepsy
Alzheimer’s
lymphoma
mental retardation
Fibromyalgia
chronic fatigue
birth defects
Diabetes
Parkinson’s
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Hidden Forms of MSG (Monosodium Glutamate)
(Information taken from Excitotoxins-The Taste that Kills by Russell L. Blaylock, M.D.)
MSG (an excitotoxin) causes damage to the neurons in your brain and has possible links to Parkinson’s
disease, Alzheimer’s, Huntington’s disease and many others. Children are very susceptible to this type of
effect on their sensitive and growing brains. The damage may not be seen until many years later.
Additives that always contain MSG:
Hydrolyzed Protein
Textured Protein
Plant Protein Extract
Hydrolyzed Plant Protein
Yeast Extract
Autolyzed Yeast
Hydrolyzed Vegetable protein Hydrolyzed Oat Flour
Sodium Caseinate
Calcium Caseinate
Additives that frequently contain MSG:
Malt extract
Malt Stock
Seasoning
Bouillon
Flavoring
Broth
Spices
Natural Flavoring
Hydrolyzed Vegetable Protein:
Hydrolyzed Vegetable Protein is a series of chemical processes; first boiling vegetables in sulfuric acid
for several hours, then neutralizing the acid with a caustic soda (an alkalizing agent often used to make
soap), and then drying the resulting brown sludge. Additional MSG may be added to this fine brown
powder. Hydrolyzed Vegetable Protein contains powerful brain cell toxins and it contains several known
carcinogens (cancer causing substances).
The FDA does not regulate the amount of carcinogens allowed in hydrolyzed vegetable protein, or the
amount of hydrolyzed vegetable protein allowed to be added to food products. This substance poses an
even greater danger than MSG itself.
Hydrogenated Fats/Partially Hydrogenated Fats/trans fats/Intersterified
Despite unsaturated oil’s origin, once you’ve zapped it with high-pressure hydrogen, heated it or treated it with
chemical solvents it turns into a saturated fat and behaves that way in the body. This hydrogenation process is how
vegetable oil is turned into margarine. Hydrogenated fats contain another kind of fat that falls outside the saturated
and unsaturated categories. It’s called “trans fatty acid.” It’s basically a molecule that has its head on backwards.
For your arteries, trans fats are as bad as (or worse) than saturated fats. Many studies have shown that trans fats raise
cholesterol levels in the blood. Even if a label says it’s low in heart damaging saturated fat, it may still contain a
large amount of trans fats. Trans fats raise the level of LDL (bad) cholesterol, while reducing the level of HDL
(good) cholesterol. Trans fats have been shown to decrease the body’s ability to produce natural substances that regulate many of the body’s functions. Trans fats and hydrogenated fats may interfere with the ability of the cells of the
body to metabolize the fats that are good for you. This may damage cell membranes of vital structures, such as the
brain and nerve cells.
Hydrogenated fats are also widely used in restaurants for deep-fat frying, so the French fries so popular with children may be full of cholesterol-raising trans fats even if the establishment claims it uses “100% vegetable oil” for
cooking.
Current label laws in the US do not require food manufacturers to include information about trans fats in nutrition
labeling.
Nitrates/nitrites (Taken from The Family Nutrition Book by Dr. William Sears)
Nitrates and nitrites, which are preservatives added to food, especially processed meats, form carcinogenic compounds in the intestines. It’s best to stay away from the deli meats and the prepackaged meats as
almost all of them have some sort of nitrate as a preservative. Fortunately, many of the phytonutrients in
fruits and vegetables can fight against these carcinogens.
Enriched, Refined or Fortified (Taken from The Family Nutrition Book by Dr. William Sears)
Enriched is often a tip-off that something good was taken out of the food, requiring another process to put
some of the good stuff back in. Enriched flour and anything that is made with it are not nourishing as their
whole-wheat counterparts.
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Immune Builders
Good Fats:
tein:
Avocadoes
Raw Nuts
Fish
Wild Salmon
Olive Oil
chicken
Flax seeds
Nut butters
fu/soy
Good Carbohydrates:
Good Pro-
Fruits
Vegetables
Wild Salmon
Cold water
Whole grain cereals and breads
Sprouted cereals/breads
Buffalo
Organic
Brown rice
Oatmeal/cream of rice/barley
Organic eggs
Organic to-
Whole wheat pasta
Len-
Sweet potatoes
Whole grain crackers
Plain yogurt
cottage
tils/legumes/beans
cheese/Feta cheese
How to encourage your kids to eat more Fruits and vegetables:
Have fruit washed and easily available. Cut up veggies and have them ready to eat.
Use fruit for a sweet snack.
Send fruits and vegetables as a snack in packed lunches.
Serve fruit and vegetables as a snack at home.
Serve salads first at dinnertime, when kids most hungry.
Try new fruits and vegetables – don’t assume your kids won’t like them.
(Sometimes a child needs to be exposed to a new food 14 times before they’ll eat it.)
Give your kids concentrated fruit and vegetable snack foods. (Juice Plus+ Gummies and Chewables.)
Why are raw fruits and vegetables so important? Here are just a few reasons :
Raw fruits and vegetables are the building blocks for healthy bodies. You are what you eat!
All people, including children, manufacture free radicals as a by-product of metabolism. These free radicals cause destruction and aging of cells and body, including cancer. The more active a child is
the more free radicals are created! The antioxidants in raw fruits and vegetables neutralize free
radicals.
The fiber in raw plant foods can lower cholesterol, scrub the intestinal walls, reduce the risk of diabetes
by slowing carbohydrate absorption and reduce the risk of many types of cancer.
Phytochemicals found in raw fruits and vegetables fight disease and reduce the risk of many diseases.
α
Did you know that there are over 10,000 phytochemicals in a single tomato?
α
Minerals in plant food, like calcium, sodium, magnesium, and potassium are all vital for proper
body function.
Why Juice Plus+®?
Medical Science reminds us every day that good nutrition and good health go hand in hand, especially when it
comes to the healthy benefits of eating fresh, raw fruits and vegetables. Researchers continue to find phytonutrients
in fruits and vegetables that support our immune system, impede the development of degenerative diseases, and contribute to good health in many ways. Many people find fruits and vegetables too inconvenient and too expensive and
fail to get the recommended 7-13 servings every day.
Juice Plus® delivers key phytonutrients that are absorbed by the body:
Several researchers have studied the bioavailability (absorption by the body) of key nutrients found in Juice Plus+®
and reported that Juice Plus effectively increased plasma levels of antioxidant nutrients and other phytonutrients.
Juice Plus® reduces oxidative stress:
Several studies have reported improved antioxidant capacity and reduced lipid peroxides, a key indicator of oxidative stress. In addition, researchers found that Juice Plus+® Orchard, Garden and Vineyard Blends together were
effective in reducing a marker
for oxidative stress associated with aerobic exercise.
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Juice Plus® positively impacts markers of systemic inflammation:
Chronic systemic inflammation is invisible, and can contribute to an increased risk for developing chronic conditions such as cardiovascular disease, diabetes, and cancer. Investigators found Juice Plus® significantly decreased
levels of three key biomarkers of inflammation in both groups.
Juice Plus® helps support a healthy immune system:
Good nutrition is important for normal function of the immune system. Investigators have found Juice Plus+® supports markers of proper immune function.
Juice Plus® helps protect DNA:
Good nutrition is also important to protect DNA from oxidative damage. Studies show a reduction from baseline
DNA damage after Juice Plus+®.
Juice Plus® positively impacts several key indicators of cardiovascular wellness:
Different investigations showed Juice Plus+® improved various markers of vascular health, including decreased
homocysteine levels, and helped maintain normal blood vessel elasticity after a high-fat meal.
Your are known by the company you keep!!!
Look at the Universities and Institutions that have done,
and are currently doing, research on Juice Plus+®
*Tokyo Women’s Medical University
School of Medicine
*Medical University of Vienna, Austria
England
*Brigham Young University
Health Science Center
*UCLA/Georgetown University
Carolina – Greensboro *Foggia, Italy
*Univ. of Maryland School of Medicine
*Academic Centre for Dentistry, Amsterdam
*University of Florida.
*Vanderbilt University
*University of Sydney, Australia
*King’s College, London,
*University of Arizona
*University of Texas
*Medical University of Graz, Austria * University of North
*Univ. of Maryland School of Medicine
*Univ. of Birmingham, England
Juice Plus+® is the next best thing to fruits and vegetables. Certainly everyone should be encouraged to
eat more fruits and vegetables, but we know that most people simply won’t do it. Juice Plus® provides a
vital nutritional support system to complement an individual’s diet.
People take Juice Plus+® because:
It bridges the gap between the amount of produce they should be eating and the amount
they actually eat.
It provides them with 17 different fruits and vegetables every day
It is convenient
It is inexpensive
It is the most thoroughly researched whole food based supplement in the world.
Juice Plus+® Orchard and Garden
Apples
Pineapple
Acerola Cherries
Beets
Oranges
Carrots
Papayas
Kale
Peaches
Parsley
Cranberries
Cabbage
Broccoli
Tomato
Spinach
Lactobacillus Acidophilus
Garlic, Oats & Rice
Enzyme Blend
Juice Plus+® Vineyard Blend
Blueberries
Grape Juice Powder
Blackberries
Ginger Root
Grape Seed
Raspberry
Cranberry
Red Currant
Artichoke
Arginine
Coenzyme Q10
Green Tea
Bilberries
Elderberries
Black Currant
L-carnitine
Natural plant enzyme blend
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The Importance of Nutrition for School-Aged Children
Food is fuel. We don't want our children “running on empty.” Our children require “good fuel” (nutrients) for their growing bodies and they are harmed by “bad fuel” (highly processed empty calories).
As parents and teachers, we want our children to have a successful school experience. Research
shows children who have a healthy diet have better attention spans, academic success, athletic success
and self-esteem than children who don't. They miss less school, see the doctor less, and take fewer over
the counter and prescription drugs.
We want our children well.
If our children are sick, they either miss school, or come unable to give their best effort, infecting
other children along the way. Food can boost immunity or depress it. For example, phytonutrients in
fruits and vegetables enhance immune function (as measured by T-cells, cytokines, B cells and NK cells),
while sugar actually depresses immune function.
Health risks for children who are undernourished (yet overfed) include more colds, flus, and
higher risk for obesity, Type II Diabetes and juvenile cancer.
New scientific studies are also linking poor nutrition to Attention Deficit Disorder (A.D.D.). In
his book, Family Nutrition, Dr. William Sears highlights numerous studies linking deficiency of omega 3
fats and DHA (key dietary fats that build and protect brains), deficiency in key nutrients and excess of
dietary sugar to A.D.D. Family Nutrition, "A.D.D. - A Nutritional Deficiency", pp. 300-301.
We want our children to have high self-esteem.
The better our children feel about themselves, the better they will do in school. The US Surgeon General
has declared obesity the number one health problem in the country. Dr. Sears reminds us that obesity is
not only a grave health concern, but also social, academic, athletic and self-esteem issue. We need to
teach our children how to choose foods that will give them fuel without making them fat.
Doctors at Children's Hospital and Health Center in San Diego surveyed hundreds of children to measure
the quality of their own lives, based on physical, social and academic criteria. "Obese children overwhelmingly reported lower quality of life than their healthy peers - scoring just 67 points out of 100, to
the healthy children's 83 - and ranked nearly equal with juvenile cancer patients. Obese children also reported skipping school more than their healthy peers, opting to stay home rather than endure teasing and
weight related ailments. Partly because of this absence, the study revealed that obese children and teens
are four times more likely to have academic trouble in school than are healthy students."
Orange County Family, October, 2003, p. 20.
There may be times for desserts and junk food, but for the most part, it’s our job as parents and
teachers to set a good example and help our kids develop good habits in childhood.
Sandwich Ideas
Refried beans with red bell pepper slices & salsa in a tortilla wrap
a tortilla
Nut butters
(organic peanut butter, cashew butter, almond butter)
Nut butters and 100% fruit jam or jelly or honey
tuce
Nut butter and strawberry, apple or banana slices
Nut butter and grated carrots
Nut butter sandwiches on small crackers
Nut butter 100% fruit jam or jelly on a whole grain bagel
and peppers
Nut butter with sliced bananas rolled up inside a tortilla
or alfalfa sprouts
Hummus with sliced & sautéed mushrooms
pocket
Hummus, shredded carrots and celery inside
Hummus on whole wheat bread
Hummus or baba ghanouj instead of mayo
Hummus with tomatoes, cucumber and letHummus with sliced grapes
Hummus with grated carrot
Leftover pasta or grain dishes in a wrap
Tofu mayo mixed with nut butters, celery
Tofu egg salad in a pita pocket with lettuce
Egg salad on whole wheat bread or pita
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Snacks and Sides Ideas
Fresh fruit with dip
Fruit salad
Fruit cups
Broccoli dip
Baked chips
Banana
Dried fruit
Fruit Leather (read ingredients)
100% Applesauce
Apple, carrots, celery slices w/ nut butter to dip
dried cranberries
Carrots, celery & pita bread triangles w/Hummus for dipping
Baba ghanouj (roasted eggplant puree) for dipping veggies
Hard boiled eggs
Raisins
Raw nuts
Dry cereal
Plain yogurt with fruit, nuts, granola, raisins,
Granola bars (watch ingredients)
Nut butter spread on whole wheat crackers
Trader Joe’s Shopping List
*Snacks, Dried Fruit, Trail Mixes, Nuts
Organic Baked Blue Tortilla Chips
Organic Bananas
Organic Lightly Salted or Raw Nuts and Seeds
Organic Mini Pretzels
Organic Corn Chips
*Fruits Sauces, Preserves and Nut Butters
Organic Almond or Peanut Butter
Organic Preserves
Organic Clover and Tropical Honey
Lundberg Organic Whole Grain Rice Cakes
Organic Fruit Leathers
Pirate’s Booty
Soy Nuts
Organic Fruit Spreads
Organic Maple Syrup
Organic Tahini
*Breads and Crackers
Barbara’s Organic Go Go Grahams
Organic Flourless Sprouted Seven Grain Bread
Organic Italian Bread
Organic Whole Wheat Tortillas
Organic Wafer Thin Crackers
Organic Whole Wheat French Bread
TJ’s Brand Whole Wheat Honey Bread
TJ’s Rich Golden Rounds (like Ritz)
TJ’s Woven Wheats Wafers (like Triscuits)
TJ’s Brand crackers, similar to Wheat Thins
Whole Wheat Hamburger and Hotdog Buns
Sprouted Bagels
Sprouted breads
Corn Tortillas
Healthier Substitutes
Instead of Sugar (in Moderation) Instead of Coffee
Stevia
Teeccino
Sucanat
Cafix
honey
herbal teas
apple sauce, pumpkin, banana
warm water and lemon
Organic Agave Nectar (read labels)
molasses
Pure maple syrup
*Cereals, Grains and Pasta
Envirokids Organic Cereals
Honey Nut O’s
Sweetened Corn Puffs
Barbara’s Organic Crispy Wheat Cereal
Bars
Nature’s Path Organic Flax Plus
Variety of Regular or Whole-Wheat Pastas
Instead of Mayo
plain yogurt
Instead of Soda
herbal iced tea
½ 100% juice/ ½ water
Water, water, water
Nature’s Path Organic Granola
Envirokids Crispy Rice Bars
TJ’s or Annie’s Organic White Cheddar Mac and
Cheese
TJ’s Strawberry and Blueberry Cereal Breakfast
Nature’s Path Organic Optimum Slim Cereal
*Frozen Items
Organic 3 Cheese Pizza
Organic Green Beans
Organic Peas
ders
Mixed Fruit Medley
Chicken drumettes
Antibiotic and Hormone free chicken breasts or ten-
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Organic Corn
water fish
Organic Italian Vegetarian Pizza
Organic Raspberries
Organic Wild Blueberries
Wild Kobe Salmon (when in stock), Halibut, cold
Black Bean and Corn Enchilada
Vegetable Burrito
Buffalo
*Soups, Chiles, Beans
Organic Fat Free Baked Beans
Organic Vegetarian Refried Beans
Organic Chicken and Vegetable Broths
Organic Creamy Butternut and Squash Soup
Organic Lentil Vegetable Soup
Kidney, Garbanzo, White, Black Beans
*Sauces, Dressings and Condiments
Annie’s Natural Dressings
Organic Basil and Marinara
Organic Dried Tomato Basil Pesto
Organic Marinara Sauce
*Produce
Organic Apples, Bananas, Strawberries, Blueberries, Oranges, Kiwi, Tomatoes
Organic Red Potatoes
Organic Individually Packaged Baby Carrots and Dip
Individually Packaged Celery and Peanut Butter Snacks
Organic Lettuce and Spring Mixes
Organic Baby Spinach
*Beverages
Look For a Variety of Organic Unfiltered Fruit Juices
Westsoy Organic Flavored and Non-Flavored Soymilks
Bottled Water by the Case
*Refrigerated, Deli and Dairy Items
Organic Eggs, Earth Balance, Light Whipped Cream Cheese, Plain Yogurt
(If you cannot find your favorite kind of dairy product labeled organic, look for *RBST free products)
Organic Edemame Dip
Hummus
Salsa Pico De Gallo
Organic Tofu
Organic Soy Beverages
Organic Chicken
What about Milk?
The meat and dairy industries are the biggest users of antibiotic drugs. About 52 drugs are used to treat mastitis
alone. According to Consumer's Union, only 30 of these drugs are approved by the FDA. The FDA claims that the
others are generic versions of the 30 approved drugs and therefore do not require proof of safety.
We all know and everyone now acknowledges that drug residues end up in cow's milk. The milk from one treated
cow can contaminate an entire truckload. Farmers should observe a withdrawal time during which milk is discarded
until the drugs pass out of the animal's system, usually 4 to 7 milking periods. However, this is not always done. It is
estimated that 1/3 of all milk products are contaminated with antibiotic residues. At this time, residue tests are only
required for 4 drugs.
For most drugs, withdrawal times have never been established, and farmers do not know how long milk is contaminated. Additionally, pesticides from feed grains are absorbed into the milk. Many of these chemicals are fat soluble
and mimic estrogen in the body. The General Accounting Office recently concluded that the FDA does not know if
the milk supply is safe or not.
Milk is periodically tested for radiation contamination in New York and several other states. According to Dr. Helen
Caldicott, an outspoken critic of the nuclear industry, radioactive particles are regularly emitted from nuclear plants
and fall back to the earth with rain into fields and farms. Cows ingest the contaminated grain, which passes into the
milk. Milk is consumed relatively quickly after hitting the market, before the radioactive particles are broken down.
Therefore, if you must eat cheese, consume aged cheeses, as they have had time for radioactive particles to dissipate
before consumption.
Here's a short history of the milk business in the U.S., which should help you to understand how problems with milk
production developed. In colonial days, each cow yielded about 1 quart of milk per day. It was churned into butter
and stored for the winter months. In 1908 pasteurization was introduced to reduce spoilage and bacterial growth, but
it also destroyed beneficial enzymes. In 1919, we learned how to do homogenization, which prevented the separation of fat by breaking it into tiny particles, where it remains suspended throughout the liquid.
Page 9
In 1932, artificially produced Vitamin D was added to milk. In 1994, Monsanto introduced bovine growth hormone,
allowing a cow to produce the amount of milk normally yielded in 20 years in less than 3.
Notice that all of the improvements benefit the dairy industry, not you, the consumer.
More reasons to stay away from dairy products! the dairy industry has done a very good job of convincing people
over the last several years that dairy products are essential for health and that without them, our bones will just disintegrate. Research indicates otherwise.
Fruits, vegetables, grains and plant foods are a rich source of calcium, and in most instances the calcium in them is
considerably more bioavailable than the calcium in milk. Furthermore, obtaining calcium from these plant sources is
much better for overall health. Cow's milk has been linked to juvenile diabetes, anemia, constipation, and many
forms of cancer. Broccoli, almonds and figs (good
sources of calcium) are not. A plant-based diet provides all of the calcium needed, in bioavailable form, and with the
nutritional co-factors needed in addition to calcium for bone building.
An examination of world populations provides more assurance. Cow's milk is not consumed in most of the world,
and the incidence of osteoporosis, as well as other degenerative conditions, is considerably lower in countries where
milk and milk products are not staple foods.
One of the most important considerations in making sure that children develop healthy bones is exercise. In fact,
studies have shown that physical activity, particularly during adolescence, is one of the biggest determining factors
in bone density as children mature. So, make sure your children participate in an appropriate amount of physical
activity daily. (Hint: one way to do this is to set a good example yourself!)
There is excellent information about the adverse health effects of milk on health at www.pcrm.org. I've never sent
someone to this website who didn't rethink their position concerning consumption of milk products after reading the
research posted there.
The 7 foods experts won't eat
How healthy (or not) certain foods are—for us, for the environment—is a hotly debated topic among experts and
consumers alike, and there are no easy answers. But when Prevention talked to the people at the forefront of food
safety and asked them one simple question—“What foods do you avoid?”—we got some pretty interesting answers.
Although these foods don’t necessarily make up a "banned” list, as you head into the holidays—and all the grocery
shopping that comes with it—their answers are, well, food for thought:
1. Canned Tomatoes: The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who
studies bisphenol-A
The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments
ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent
characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body
exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You
can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the
young," says vom Saal. "I won't go near canned tomatoes."
The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and
Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi.
2. Corn-Fed Beef: The expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming
The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which
fatten up the animals faster for slaughter. More money for cattle farmers (and lower prices at the grocery store)
means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and
that does not mean feeding them corn and chicken manure," says Salatin.
Page 10
The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets, and nationally at Whole
Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.
3. Microwave Popcorn: The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group,
The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of
compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing,
the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to
vaporize—and migrate into your popcorn. "They stay in your body for years and accumulate there," says Naidenko,
which is why researchers worry that levels in humans could approach the
amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA
by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.
The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried
seasonings, such as dillweed, vegetable flakes, or soup mix.
4. Nonorganic Potatoes: The expert: Jeffrey Moyer, chair of the National Organic Standards Board
The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation's most popular vegetable—they're treated with fungicides during the growing season, then sprayed
with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again
to prevent them from sprouting. "Try this experiment: Buy a conventional potato in a store, and try to get it to
sprout. It won't," says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). "I've talked with potato growers who say point-blank they would never eat the potatoes they
sell. They have separate plots where they grow potatoes for themselves without all the chemicals."
The solution: Buy organic potatoes. Washing isn't good enough if you're trying to remove chemicals that have been
absorbed into the flesh.
5. Farmed Salmon: The expert: David Carpenter, MD, director of the Institute for Health and the Environment at
the University at Albany and publisher of a major study in the journal Science on contamination in fish.
The problem: Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed
chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most
contaminated fish come from Northern Europe, which can be found on American menus. "You can only safely eat
one of these salmon dinners every 5 months without increasing your risk of cancer," says Carpenter, whose 2004
fish contamination study got broad media attention. "It's that bad." Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern
about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get
dosed with the same drugs and chemicals.
The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it's farmed. There are no
commercial fisheries left for wild Atlantic salmon.
6. Milk Produced with Artificial Hormones: The expert: Rick North, project director of the Campaign for Safe
Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American
Cancer Society
The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it
is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also
leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may
contribute to breast, prostate, and colon cancers. "When the government approved rBGH, it was thought that IGF-1
from milk would be broken down in the human digestive tract," says North. As it turns out, the casein in milk protects most of it, according to several independent studies. "There's not 100% proof that this is increasing cancer in
humans," admits North. "However, it's banned in most industrialized countries."
The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These
phrases indicate rBGH-free products.
Page 11
7. Conventional Apples: The expert: Mark Kastel, former executive for agribusiness and codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods
The problem: If fall fruits held a "most doused in pesticides contest," apples would win. Why? They are individually
grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don't develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But
Kastel counters that it's just common sense to minimize exposure by avoiding the most doused produce, like apples.
"Farm workers have higher rates of many cancers," he says. And increasing numbers of studies are starting to link a
higher body burden of pesticides (from all sources) with Parkinson's disease.The solution: Buy organic apples. If
you can't afford organic, be sure to wash and peel them first.
Water - it's a miracle By: Jack Medina
If you don't take in an adequate amount of water, you will likely find it impossible to achieve control over
your weight! What this means is 10-12 eight ounce glasses of WATER per day, plus eight more ounces
for every 25 pounds you are overweight. This is the basic requirement for healthy living. Unfortunately,
not many people drink as much water as they need. Many problems of weight control can be cured by
increasing your water intake. Constipation, nausea, and headaches can all be helped with this, the greatest
nutritional supplement in the world. WATER!
First, by not drinking enough water, you can actually cause your body to retain fluid. Four or five cups of
coffee in the morning, a glass of wine at lunch, another cup of coffee or a soft drink in the afternoon, a
cocktail before dinner and a couple of cups of coffee after dinner isn't what I'm talking about.
People who drink like this say they are always thirsty. Their body is being deprived of the water needed to
keep itself healthy and it reacts by retaining almost every drop of the tiny bit it is allowed by your stopping at the water cooler once or twice each day. The body often gets puffy and swollen as a result. The
extra weight you think of as fat may not be fat at all.
Wine, gin, coffee, tea, fruit juices, and soft drinks are all fluids, but they don't have the same chemical
properties as ordinary water. Alcohol and soda pop contains too much sugar, so to a lesser extent do fruit
juices. The caffeine in coffee and tea is bad for your heart and blood pressure. Even diet soda contains
sodium which contributes to water retention. Cut down on coffee, drink sugarless drinks if you like them,
but most importantly, drink 10-12 eight ounce glasses of water daily.
Restricting your water can promote fat deposits. Your body uses water as the major component of blood
to transport nutrients and wastes. A lack of water in the system can cause fats and other toxins, that are
normally disposed of, to remain in your body - including that dimpled fat commonly referred to as cellulite.
Your kidneys have a difficult time processing contaminated water so your liver has to detoxify it. This
means your liver can't do its main task, which is to process your blood and help break down fat. Thus, as
you store water, the fat you eat can be stored in fat cells instead of being broken down in the liver. You
become bloated, waterlogged, and obese.
The good news is that it is easy to solve this problem. An 8 oz. glass of water isn't very large. Keep it on
your desk and keep refilling it. Don't go by the water cooler without taking a sip, thirsty or not. Keep a
glass on your night stand and drink when you first get up.
Dieters and non-dieters alike must establish a "fluid balance" where water going into the body approximately equals the amount being excreted. When you reach this balance point, you will see what an incredible difference water can make in your weight control program. Pounds and inches begin to disappear.
Page 12
Trying to solve the problem of fluid retention by drinking less water only aggravates matters, because it
(retention) occurs even when you drink no water. If you don't drink more water after salty food, your
body pulls water from your intestines and bowel to dilute the extra sodium. If you drink more water, you
force stored water out of your body through the kidneys.
What about diuretics? Diuretics force stored water out of your body. The problem is that your body perceives this as a lack of necessary water and stores whatever is available. So unless you are drinking
enough water, diuretics won't usually solve the problem of retention. Diuretics can also cause constipation
by draining water from the colon in order to distribute it around your body, because not enough water is
available. Thus, without enough water in the colon, your stools can become dry and hard. I suggest you
give water a chance. Only with an adequate supply of clean, fresh, life-giving water, can your body's systems function in a way that keeps you healthy.
Radiation Ovens – The Proven Dangers of Microwaves
Prepared by: William P. Kopp
A.R.E.C. Research Operations - Forensic Research Document
It is possible that millions of people are ignorantly sacrificing their health in exchange for the convenience of microwave ovens? Why did the Soviet Union ban the use of microwave ovens in 1976? Who invented microwave ovens, and why? The answers to these questions may chock you into throwing your microwave oven in the trash. Over
90% of American homes have microwave ovens used for meal preparation. Because microwave ovens are so convenient and energy efficient, as compared to conventional ovens, very few homes or restaurants are without them. In
general, people believe that whatever a microwave oven does to foods cooked in it doesn’t have any negative effect
on either the food or them. Of course, if microwave ovens were really harmful, our government would never allow
them on the market, would they? Would they? Regardless of what has been “officially” released concerning microwave ovens, we have personally stopped using ours based on the research facts outlined in this article. The purpose
of this report is to show proof – evidence – that microwave cooking in not natural, nor healthy, and is far more dangerous to the human body than anyone could imagine. However, the microwave oven manufacturers, Washington
City politics, and plain old human nature are suppressing the facts and evidence. Because of this, people are continuing to microwave their food – in blissful ignorance – without knowing the effects and danger of doing so.
How do microwave ovens work? Microwaves are a form of electromagnetic energy-like light waves or radio waves,
and occupy a part of the electromagnetic spectrum of power, or energy. Microwaves are very short waves of electromagnetic energy that travel at the speed of light (186,282 miles per second). In our modern technological age,
microwaves are used to relay long distance telephone signals, television programs, and computer information across
the earch or to a satellite in space. But he microwave is most familiar to us as an energy source for cooking food.
Every microwave oven contains a magnetron, a tube in which electrons are affected by magnetic and electric fields
in such a way
as to produce micro wavelength radiation at about 2450 Mega Hertz or 2.45 Gig Hertz. This
microwave radiation interacts with the molecules in food. Food molecules – especially the molecules of water –
have a positive and negative end in the same way a magnet has north and a south polarity. In commercial models,
the oven has a power input of about 1000 watts of alternating current. A these microwaves generated from the magnetron bombard the food, they cause the polar molecules to rotate at the same frequency millions of times a second.
All this agitation creates molecular friction, which heats up the food. The friction also causes substantial damage to
the surrounding molecules, often tearing them apart or forcefully deforming them. The scientific name for this deformation is “structural isomerism”. By comparison, microwaves from the sun are based on principles of pulsed
direct current that don’t create frictional heat; microwave ovens use alternating current creating frictional heat. A
microwave oven produces a spiked wavelength of energy with all the power going into only one narrow frequency
of the energy spectrum. Energy from the sun operates in a wide frequency spectrum.
6 Reasons to throw out your microwave oven
From the conclusions of the Swiss, Russian and German scientific clinical studies, we can no longer ignore the microwave oven sitting in our kitchens. Based on this research, we will conclude this article with the following:
Page 13
1.) Continually eating food processed from a microwave oven causes long erm – permanent – brain damage b
“shorting out” electrical impulses in the brain. [de-polarizing or demagnetizing the brain tissue].
2.) The human body cannot metabolize [break down] the unknown by-products created in microwaved foods.
3.) Male and female hormone production is shut down and/or altered by continually eating microwaved foods.
4.) The effects of microwaved food by-products are residual [long term, permanent] with the human body.
5.) Minerals, vitamins, and nutrients of all microwaved food is reduced or altered so that the human body gets
little or no benefit, or the human body absorbs altered compounds that cannot be broken down.
6.) The minerals in vegetables are altered into cancerous free radicals when cook in microwave ovens
~Healthy Homemade Recipes~
Tofu Tacos:
Corn Tortillas (warmed in the oven – not the microwave
Firm Tofu
Hummus
Braggs Liquid Aminos
Avocado (sliced or mashed)
Tomatoes (sliced)
Lettuce or cabbage (shredded)
Goddess Dressing (Trader Joes or favorite salad dressing)
While tortillas are warming in foil in the oven (200 degrees), slice Tofu about ¼ inch thick, (1 to 2 slices per taco),
place on cookie sheet and pour Braggs Liquid Aminos over Tofu, according to taste. Broil 5 minutes on each side.
Place about 2 to 3 Tbsp of Hummus long ways on warm tortilla, layer broiled Tofu on top, then Avocado, Tomato
and Cabbage (option to use shredded carrots or any other vegetables that you enjoy), pour salad dressing over the
top.
Raw Hummus
1 cup chickpea sprouts (sprouted overnight) canned chick peas will do.
Juice of 1 lemon or lime
2 Tbsp. fresh orange juice
1 clove garlic
2 Tbsp raw Tahini
Optional seasoning: ground cumin, spike or sea salt to taste, chives, paprika, cayenne pepper. Blend all of the ingredients. Add water to thin, to desired consistency. Very delicious spread on leafy greens or red bell pepper strips
or even celery.
Standard Stock for Healthy Soups:
4-6 cloves of garlic (minced)
½ onion
½ cup red, yellow and green peppers (optional)
4 cups organic vegetable broth or cage free, free range chicken broth (Traders Joe’s or health food store)
1 can 15 oz. tomato sauce
2 cups water
4 bay leaves
1 tbsp. dried parsley (or fresh)
1 tbsp. dried basil (or fresh)
(Sauté garlic, onions and peppers in ¼ cup water or broth in large cooking pot)
Page 14
Lentil Soup:
Place pre-soaked lentils and beans in broth (above) and simmer for 1 hour
(Trader Joe’s has a 16 oz bag of 17 different beans and lentils or just create your own mixture…about 2
cups dried.
Make sure to soak lentils and beans overnight before you add to broth.)
Add 2 cups potatoes (red, yellow or white. More color is more nutrition)
2 cups carrots
Cook until potatoes and carrots are done. (About 1 hour) Can also cook in a crock pot on low all day!
Minestrone Soup
1 package sweet or spicy Italian sausage. Pre-cook
(Trader Joe’s has no nitrates)
(Can substitute firm tofu for sausage)
1 15 oz can corn or frozen corn (optional)
2 medium zucchini
2 cups fresh spinach
1 15 oz. can kidney Beans
2 cups shell noodles (Whole wheat is best!)
Add all ingredients except noodles. Bring to boil.
Add noodles and keep on boiling until noodles are done. Usually 5 to 7 minutes.
Meatball Soup
1 lb. Ground buffalo, turkey or chicken or meatless soy (Trader Joe’s) 1 tbsp. Worcestershire Sauce
½ cup breadcrumbs
1 tsp. parsley
1 egg
2 cups chopped potatoes
1 garlic clove minced
1 cup chopped carrots
½ onion chopped
1 15 oz. can stewed tomatoes
Combine first 7 ingredients in bowl and mix together with hands. Form into balls about the size of a walnut.
Cook meatballs in skillet until outside is brown. There should be virtually no fat. Add meatballs and remaining
ingredients to broth (above). Simmer until vegetables are cooked.
Kale Salad
Dressing
1 bunch of fresh kale
soy sauce)
½ cup red onions
1 cup sliced mushrooms
¼ cup Braggs Liquid Aminos (or low-salt
¼ cup olive oil (can substitute water)
1/3 cup lemon juice
2 cloves garlic (optional)
Cut kale in very fine pieces and put in a colander. As you rinse, massage with hands for about 3 to 5 minutes to
break down fibers. Drain. Add onions and mushrooms. Mix remaining ingredients to make dressing and pour over
salad and toss. May need to adjust dressing ingredients to taste. Let marinate at least two hours. Overnight is even
better.
We have all the above soups with a nice big salad with lots of greens. Besides all the regular things on salads like
tomatoes and cucumbers try some other toppings like the one’s listed below:
raisins
grapes
shredded carrots
garbanzo beans
sunflower seeds
apples
broccoli sliced very fine
kidney beans
flax seeds
avocado
shredded red cabbage
peanuts pine
nuts
mandarin oranges
Salad dressing: ½ cup lemon juice, ½ cup soy sauce or Braggs Liquid Aminos, ½ cup flax seed oil or olive oil
(can substitute water), 2 cloves minced garlic. Wisk all ingredients together! You’ll love it! Add to any mixed
greens, w/tomatoes, Feta cheese, seeds, get crazy with new stuff!
Eggless Tofu Salad Sandwich
1 lb. Firm organic Tofu, pressed for ½ hour
2 stalks finely chopped celery
1 med. red onion, finely diced
5 Tbsp tofu dressing (see below)
2 Tbsp fresh lemon juice
2 tsp. yellow mustard
1 tsp. dry mustard powder
1 tsp. turmeric
salt & pepper to taste
In med. bowl, crumble tofu. Mix remaining ingredients well. Cover and refrigerate at least 1 hour. Will keep up to 3
days. Put on whole wheat bread or pita bread or on salad. May add alfalfa or lettuce or tomato.
Page 15
Tofu Dressing
1 package organic silken Tofu
1/2 cup cider vinegar (or lemon juice)
2 tsp. sea salt
½ tsp. black pepper
2 Tbsp dried basil
1 ½ cup water
Place all ingredients except oil in a blender and puree. With motor running slowly, drizzle in the oil until the mixture is smooth and creamy
Tofu Maple Spread for Dipping Fruit
1 cup silken Tofu
½ tsp. cinnamon
½ tsp. vanilla extract
¼ cup maple syrup (brown rice syrup, raw honey, Sucanat)
Blend together all ingredients in a food processor until smooth and creamy. Refrigerate.
Pasta Salad with Tofu Dressing
I lb. whole wheat pasta cooked according to package instructions
1 package frozen corn, blanched and rinsed with cold water
1 red onion, diced
2 avocados, diced
1 pint cherry tomatoes, halved
1 large zucchini, chopped
1 recipe Tofu dressing (recipe above)
Peanut Noodles
8 oz. pasta, linguine (1 package)
3 tsp. organic peanut butter
½ tsp. kosher salt or sea salt
2 tsp. soy sauce or Braggs liquid aminos
1 tsp. sesame oil
1 tsp. sugar
½ tsp. vinegar, white wine
2 garlic cloves, minced
1 tsp. onion, grated or minced
Cook linguine according to package instructions in boiling water; drain. In large bowl, mix all the remaining ingredients together. Add linguine to sauce and toss to coat well. Refrigerate. Good to pack for kid’s lunches! May
want to add raw or cooked broccoli for variety.
Bring water to boil, add berries, Sucanat and cinnamon. Cook until sugar is dissolved, stirring constantly. Set aside.
In small bowl mix cornstarch with enough cold water to make a paste. Stir into warm berry mixture and bring to a
boil again. Puree in blender. Refrigerate. Great to warm up and put on pancakes, waffles, French toast or ice
cream!
Other great recipes can be found at www.DrMcDougall.com (click Store, then click the cooking demonstration
DVD, there are two of them. You can then click recipes and download them all as a PDF.
Page 16
Nutrition Detectives 5 Clues
(Created by Dr. David Katz – visit www.davidkatzmd.com to order a FREE DVD)
Clue #1 NEVER TRUST THE FRONT OF THE PACKAGE - look for the hidden truth in
the ingredient list (so we should always look at the ingredient list when first choosing a product)
Clue #2 THE FIRST INGREDIENT IS ALWAYS THE BIGGEST – the product contains
the most of this
Clue #3 LOOK FOR A SHORT INGREDIENT LIST - If the ingredient list is REALLY
LONG with all sorts of words you don’t recognize that’s another clue that it may be unhealthy.
Clue #4 IDENTIFY HARMFUL INGREDIENTS - The Dirty Dozen (Experience Life Mag.,
Jan. 2009)
1.
2.
3.
4.
5.
6.
1.
Hydrogenated Oils: Included in most packaged goods)
High Fructose Corn syrup, Sugar, Corn syrup
Artificial Colors (Red, Blue, Yellow, Caramel Color etc.) or Artificial Flavors
Artificial sweeteners:Aspartame, Acesulfame K, Sucralose, Saccharin, Splenda, Equal, Nutrasweet)
Preservatives (BHA, BHT, EDTA etc.)
MSG (Monosodium glutamate)
7.
8.
9.
10.
11.
12.
Hydrolyzed vegetable protein or autolyzed yeast extract, Sodium Caseinate, Calcium Caseinate
Potassium bromate (additive mostly in breads)
Propyl gallate (additive in baked goods, desserts etc.)
Sulfites(sulfur dioxide, metabisulfites, and others)
Sodium benzoate or benzoic acid
Nitrites, Nitrates, Sodium Nitrates – can be carcinogenic
Clue #5 FIBER IS YOUR FRIEND because fiber helps to lower cholesterol and stabilize
blood sugar levels. It helps prevent colon cancer, constipation, hemorrhoids, obesity and much
more. The typical American diet has about 10 g of fiber. We need 25-50 g each day! Try to get
2 to 4 grams of fiber per serving.
How to sneak in MORE FIBER:
♣
♣
Crunchy Raw Fruits and Vegetables
Trail Mix (RAW nuts & unsulphured dried fruit)
♣ Add berries to morning cereal
♣ Veggie Burgers instead of hamburgers
♣ Whole grain bread and pasta
Mix,
♣ Add avocado to sandwiches or dips
grain chips
♣
♣
♣
♣
♣
Eat Bean Dishes (lentil soups etc.)
Add freshly ground flaxseed, nuts, seeds,
dried fruit and beans to salads & smoothies
Brown Rice or try QUINOA (mother grain)
Mega Fiber Muffins, Pancakes and Cookies
Snacks: Raw Fruits and Vegetables, Trail
non-microwave popcorn, whole-grain crackers, multi
OTHER TIPS: Add more OMEGA 3 FATS to your family’s diet (95% of Americans don’t
consume these healthy fats!)
♣Wild Salmon, Tuna, Herring, Mackerel, Anchovies, Sardines, Halibut , Wheat Germ,
Flaxseed, Walnuts, Pecans, Hazelnuts, Beans, Omega 3 Rich Eggs
♣To figure out how much sugar is in your food, divide the sugar grams by 4. That tells
you how many teaspoons there are per serving.
♣Stay away from the “Whites”: white Bread, white rice, white pasta, etc.
♣Healthy Sodium ratio: 1 mg. of sodium per calorie.
How to encourage your family to eat more fruits and vegetables:
Have fruit and vegetables washed and ready to eat. Cut up and have ready to eat with dips. Use fruit for a
dessert or sweet snack.
Add fruits and vegetables to what you already eat (add avocado to sandwiches etc.).
Send fruits and vegetables as a snack in packed lunches or at home (fresh/dried). Carry with you when
you are away from home!
Serve salads and raw vegetables first at dinnertime, when your family is hungriest.
Try new fruits & vegetables – Sometimes a child needs to be exposed to a new food 15 times before
they’ll eat it..
Give your family Juice Plus+ (Capsules, Gummies or Chewables -concentrated fruit & vegetable
Make Juice Plus+ Complete smoothies for breakfast adding raw spinach or kale and frozen fruit)
Suggested Reading/Movies
Animal, Vegetable, Mineral
Aspartame (NutraSweet) Is it safe?
Cancer with Nutrition
Quillin
The Cancer Industry
The China Study
Dr. Atwood’s Low Fat Prescription for Kids
Dr. Sears’ LEAN Kids
Doctor, what should I eat?
Dr. Neal Barnard's Program for Reversing Diabetes
Endometriosis
Assoc.
Enzymes, the Missing Link to Radiant Health
Excitotoxins, The Taste that Kills
Fast Food Nation
Family Nutrition Book
Foods that Heal
Invasion of the Prostate Snatchers
The McDougall Program
The Multiple Sclerosis Diet
Natural Choices for Fibromyalgia
www.NaturalChoicesForYou.com
The Pleasure Trap
Ph.D.
Prime-Time Health
Prescription for Nutritional Healing
C.N.C.
Prescription for Herbal Healing
C.N.C.
Questioning Chemotherapy
The Real Truth About Vitamins & Antioxidants
Solving America's Healthcare Crisis
Spontaneous Healing
Sports Success RX
The Way to Eat
Barbara Kingsolver
H.J. Robers, M.D.
Patrick Quillin, PhD., R.D., C.N.S. Noreen
Ralph W. Moss, Ph.D.
Colin Campbell Ph.D.
Charles Atwood, M.D.
William Sears, M.D.
Isadore Rosenfeld, M.D.
Neal Barnard, M.D.
Mary Loug Ballweg & the Endometriosis
Humbart “Smokey” Santillo, N.D.
Russell L. Blaylock, M.D.
Eric Schlosser
William Sears, M.D.
Bernard Jensen, D.C.
Dr. Mark Scholz and Ralph Blum
John MdDougall, M.D.
Roy Swank, M.D.
Jane Oelke, N.D., Ph.D.
Alan Goldhamer, D.C. and Doug Lisle,
William Sears, M.D.
James F. Balch, M.D., Phyllis A. Balch,
James F. Balch, M.D., Phyllis A. Balch,
Ralph W. Moss, Ph.D.
Judith A. DeCava, CNC, LNC
Dr. Pamela A. Popper
Andrew Weil, M.D.
Paul R. Stricker, MD, FAAP
David L. Katz, M.D., F.A.C.P.M.
The Maker’s Diet
What your Doctor didn’t learn in
Medical School
What the Bible Says about Healthy Living
Your Body’s Many Cries for Water
Movies/Videos
Supersize Me
Food Inc.
(www.drMcdougall.com)
Jordan S. Rubin N.M.D., Ph.D.
Stuart M. Berger, M.D.
Rex Russell M.D.
F. Batmanghelidj, M.D.
King Corn
Making a Killing
Forks over Knives
Dr. McDougall videos
Page 17
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