Ayurveda the Science of Life
If you have gluten sensitivity or celiac disease and you continue to eat gluten, you are compromising your health, even if you don't feel any symptoms. Even the tiniest amount of gluten will cause you problems because you're still setting off autoimmune responses and your body is being robbed of important nutrients that it needs to function properly and stay strong.
Any health, fitness, household hints, stain removers or beauty advice is designed to help you make informed decisions and is in no way intended to be used as a substitute for professional advice or treatment. Be sure to consult with your physician before adhering to any of the information, advice or recommendations regarding your health, beauty or fitness that may be presented in this ebook or on our website, www.healthrecipes.com.
1 cup raw cauliflower, very finely chopped 1 cup raw broccoli heads, very finely chopped 2 celery stalks, very finely chopped 2 tsp. Spanish onion, finely chopped 1 8 tsp. garlic powder 1 8 tsp. onion powder 1 4 tsp. Vegit or salt-free seasoning (optional) Braggs All Purpose Seasoning, or sea salt to taste 1 tsp. fruit sugar 1 tbsp. good health mayonnaise
When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive. When it comes to good health and weight loss, exercise and diet are interrelated. Exercising without maintaining a balanced diet is no more beneficial than dieting while remaining inactive.
You don't have to be a trained chef to create gourmet dishes. Our easy to follow directions will make you an expert culinary aficionado. Our ingredients are carefully researched both for taste and for their health effects. We have worked around the clock to find ingredients and develop recipes that taste great and are good for you Don't let the enticement of forbidden culinary delights play havoc with your health. Whatever you love and yet must stay clear of, we have delicious alternatives for you. All of the following recipes have a carb count of no more than 50 carbs per serving (at the highest) . In fact everything here has been created so that it falls between 2-50 carbs per serving.
The Recommended Dietary Allowance (RDA) is the amount of each nutrient that is sufficient to prevent nutritional deficiencies in practically all healthy people. The Estimated Average Requirement (EAR) is the amount of a nutrient that is estimated to meet the requirement of half the population of an age- and sex-specific group. For some nutrients, too little is known about them to establish an RDA. For these, an Adequate Intake (AI) is determined. This is the intake that should be adequate to meet the needs of most people. A safe Upper Limit (UL) has been established for some nutrients. Establishment of this value reflects our growing recognition that some nutrients may help promote health and prevent disease in amounts that exceed the RDA. The UL is the maximal daily intake of a nutrient that is likely to be free of the risk of adverse health effects in almost all individuals in the designated group.
Chapter 2 explains the nutrients we all need, the roles they play in promoting health, the best food sources for these nutrients, and how your nutritional needs change throughout your life. Chapter 3 describes how your risk for serious illnesses is influenced by your diet. Chapters 4 and 5 help you learn to use the Food Guide Pyramid to choose the most nutritious foods, and they give you guidance about planning and preparing healthful, appetizing meals. You will also learn about some recently identified substances in plant foods, the phytochemicals, that may promote health and help prevent disease. In addition to the known nutrients, substances in foods of plant origin, called phytochemicals or phytonutrients (phyto is the Greek word for plant), have been identified in recent studies. These phytochemicals may promote health and help prevent certain diseases. Hundreds of such compounds are being identified in the fruits, vegetables, nuts, beans, and grains we eat, although only a few...
Armed with the knowledge that people whose diets are rich in foods of plant origin are at lower risk for many serious diseases, nutritional scientists have begun to try to isolate the actual chemicals in foods that may be responsible for promoting health and preventing disease. Nutritionists have adopted the term phytochemical or phytonutrient to refer to any one of a growing list of substances they have isolated that appear to prevent disease in laboratory animals. Although some phytochemicals are now available in pill form, we do not yet know enough about how they function to assume that any one, on its own, will promote health and prevent disease without the presence of the vitamins, minerals, fiber, and other, as yet unidentified, substances in plant foods. Scientists are making progress in determining how phytochemicals work, but the best way to ensure an adequate intake of all potentially health-promoting substances in foods of plant origin is to eat the foods themselves...
If your breakfast this morning included calcium-fortified orange juice and toast made with folate-enriched flour, you are a consumer of functional foods. Just what is a functional food As the fastest growing category of new food products, these are foods or food components to which manufacturers have added ingredients that are known or believed to promote health and prevent disease (see Chapter 4, What Do the Terms Fortified and Enriched Mean page 92). Although the name functional foods is new, the concept is not when it was discovered in the early part of the 20th century that some thyroid disease was caused by a deficiency of the mineral iodine, manufacturers began enriching table salt with iodine. Since that time, we have also seen vitamin D-for-tified milk, breakfast cereals fortified with a variety of vitamins and minerals, and the addition of preservatives that are themselves antioxidants to almost all processed foods (see Chapter 3, Cholesterol-Lowering Margarine, page 66). The...
With a few exceptions, most of us should get all the vitamins, minerals, fiber, essential fatty acids, protein, and phytochemicals we need from the food we eat, rather than from supplements. Always consult your health care provider before trying a supplement. A few of the functional foods that have recently appeared on the market have proven benefits, although most have yet to demonstrate their value.
A more positive and encouraging approach is to consider that no food is forbidden. Good health comes from eating a variety of foods meats, dairy products, and especially vegetables, fruits, and grains in sensible amounts. Keep in mind that your sex, age, weight, and health status are also important considerations when it comes to determining your nutritional needs and maintaining good health throughout life. In other words, what is nutritionally right for one person may not be the same for you.
Before becoming pregnant, talk to your health care provider about your need for a folic acid (a B vitamin) supplement. Doctors and scientists agree that use of folic acid supplements can reduce the occurrence of a birth defect called a neural tube defect. One form of this defect is spina bifida, an incomplete closure of the spine. Folate levels also may be affected by consuming alcohol and Follow your health care provider's recommendations about supplements. If you have a limited diet, check with your health care provider about continuing your prenatal vitamin-mineral supplement. It is essential to talk with your health care provider about folic acid because too much of any supplement can harm your health. The best dietary sources of folic acid include fortified breakfast cereals and enriched grain products. Folate (the natural form of this vitamin found in foods) is found in leafy green vegetables, oranges and grapefruit, black-eyed peas, kidney beans, and other cooked dried beans....
On the other hand, if you do have celiac disease and you want to improve your health by following a gluten-free diet, you're going to have to do it 100 percent. A gluten-free lite diet won't get rid of your symptoms, and it will continue to damage your body. The next few sections explain why.
But you may be wondering why not everyone acknowledges the fact (and it is a fact) that controlling carbohydrates the Atkins way is the ideal eating strategy for losing weight and promoting good health. One reason the Atkins Nutritional Approach has not been a part of mainstream teaching (although the tide is beginning to change, as well it should) has been misinformation. That is why I am taking the time here, before we start Part Two How to Do Atkins-Today and for Life, to address these criticisms. I don't want you to have any lingering questions or doubts as you read through the remaining sections of the book. Too much is at stake namely, your health and well-being.
The guidelines discussed in this chapter can be applied to everyone throughout their lifetime. Identify when your energy needs are changing (i.e., changes in physical activity levels, pregnancy, breast feeding) and adjust your diet appropriately to maintain your health and fitness. Each individual should eat the appropriate number of servings from each food group based on their EER (refer to Chapter 1 and Table 3-2). Seek the help of a Registered Dietitian if you have any concerns about your diet or the diet of a family member. Even if you do not cook your meals or if you eat in the galley, you can make healthy food choices (see Appendix A). When eating in the galley, ask for the Healthy Navy Options menu items (available in the larger galleys and ships). Make high-fat foods the exception rather than the rule in your diet.
At its heart, Western herbal medicine retains some of the philosophies espoused by the Greek physician Hippocrates and his contemporaries more than 2,000 years ago. These teachings included the principle that a patient's diet, environment and mental state all contributed to his or her well-being. Today's Western herbalists take a similar holistic approach to healthcare, prescribing dietary and other lifestyle changes as well as herbal remedies, based on the principle that the factors that contribute to ill health need to be removed in order for healing to occur. Gentle treatment for chronic health problems On the other hand, herbs are often appropriate for chronic disease states, which develop over a longer period, and whose symptoms may be less well defined. These conditions are commonly linked with unhealthy dietary and lifestyle habits, and they often respond well to slower-acting, gentler herbal remedies -especially if healthier habits are adopted at the same time. By addressing...
To achieve these aims, the modern practice of Western herbal medicine, which is mainly based on the traditional practices of Europe and North America, has adopted an eclectic group of key remedies from Africa and South America as well as from traditional Chinese and Ayurvedic medicine. However, unlike Chinese and Ayurvedic herbalism (or, for that matter, the Hippocratic approach to medicine -see the box at right), modern Western herbalism does not incorporate a humoral or elemental approach to disease. For that reason, the herbal remedies the Western herbalist borrows from other traditions are rarely used in their original context. In fact, Western herbalists are increasingly turning to scientific evidence such as this to validate their traditional knowledge. Notwithstanding that the scientific study of herbal medicines has to overcome a unique set of challenges (see Herbs in the future, page 186), the double-blind, placebo-controlled, randomized clinical trial has become the gold...
Despite still being regarded as unproven and old-fashioned in some quarters, the modern practice of herbal medicine is increasingly underpinned by scientific rigor and academic research, and gaining credibility as a result. Herbalists now study elements of botany, chemistry, biochemistry, pharmacology, toxicology and medicine. Much of what we know about herbal medicine has been handed down through the ages. However, plants are complex chemical entities, and the herbalists of yesteryear could only observe their effects they lacked the tools to work out why a certain herb works the way it does, or how it achieves its actions. Synergistic effects It's quite likely that the combinations of active constituents in many herbs work together to create synergistic effects that are more powerful than any of the individual components acting alone. Even so, understanding the actions of the individual compounds helps researchers to make herbal medicine safer, more effective and more reliable. In...
Unlike the production of pharmaceuticals, where manufacturing processes ensure each batch of medicine is exactly the same, the compounds in herbal medicines are subject to natural variation. Weather and soil conditions, the age of the plant and even the time of day the herbal remedy is harvested can all affect the levels of active constituents in a batch of herbal medicine. To guarantee that each patient in a clinical trial receives a medicine of the same potency, many clinical studies are now performed using herbal remedies that are standardized to contain consistent levels of one or two key marker constituents. Essential oils, largely responsible for the aroma of herbs such as lavender, peppermint and basil, are often retained as one of many constituents of an herbal medicine. They can also be extracted from plants by processes that concentrate the essential oil. making it more potent, and enabling it lo be used in aromatherapy, perfumes and foodstuffs. They commonly have...
For the overweight, this program, of course, is the other pillar. (Actually, controlling carbohydrate intake is the key to good health in general, even if you do not have a weight problem.) The operative word is individualized, for each person requires a different roster of vitanutrients, depending upon his or her individual health profile.
Figure 8.1 The exhibition's emblem - the giant - as he was presented on a poster for the exhibition when it was in Elverum (rural woodland community). Underneath the giant we can see the following text 'The Exhibition at Elverum will show you what has been done and what can be done to create more work, security and good health in our country. It is in your interest to pay a visit - for study purposes or for your entertainment. It has much to teach us, farmers, workers and city folk alike.'
As much as metabolic abnormalities can cause a true ability to lose weight, an even greater number of people are stymied because of prescription medications they are taking. The shocking truth is that the vast majority of these weight loss-stymied victims are completely unaware that the drugs are holding back their weight loss. The breakthrough answer lies simply in getting off the medications that inhibit weight loss. One of complementary medicine's greatest contributions to good health is its ability to find safe and effective alternatives to many pharmaceuticals with unacceptable side effects.
Oils, scrubs, soaps and masks, plus special treatments to solve specific problems such as acne. Some recipes have been inspired by centuries-old texts from Western herbalism and Ayurveda, India's traditional medical system. Others are tried-and-true remedies handed down by generations of European herb-wifes who knew the healing secrets of wild plants. The rest are recommendations from natural health practitioners who continue to use herbs as a primary healing method.
Coriander Coriandrum sativum L. is an important spice crop and occupies a prime position in flavouring substances. It was one of the first spices to be used as a common flavouring substance. The stem, leaves and fruits all have a pleasant aromatic odour. The entire plant when young is used in preparing chutneys and sauces, and the leaves are used for flavouring continental curries and soups. The fruits are extensively employed as a condiment in the preparations of curry powder, pickling spices, sausages and seasonings. They are also used for flavouring pastry, biscuits, buns and cakes, and in flavouring liquors, particularly gin. Coriander seeds are also known for their medicinal properties and are considered carminative, diuretic tonic, stomachic antibilious, refrigerant and aphrodisiac. As such, coriander is a frequent ingredient in the preparation of Ayurvedic medicines and is a traditional home therapy for different ailments. The new value-added products obtained from seeds are...
This soup is made up of basic aboriginal soup of the natives of this continent and is extremely well balanced in nutrients, vitamins, and minerals. This soup will keep a person healthy and would be a great food for eliminating obesity. Two lg. bowls of this soup will provide all nutrients necessary for good health. It will also allow for you to lose weight in a safe way.
This conscious approach has another use. It helps to keep you focused on your health. Isn't that what's really important If you can convince yourself that it is, you'll be ready to stand up for your own needs. Many people find it hard to assert, What I need for myself is important. Women in particular-perhaps because they function so often as caregivers-have trouble saying, My needs are essential, too.
The Surgeon General's 1996 report on physical activity and health states Physical activity need not be strenuous to achieve health benefits. The report recommends that people of all ages get a minimum of thirty minutes of physical activity of moderate intensity (such as brisk walking) on most, if not all, days of the week. The report also says that, for most people, it's even better to exercise harder and longer.
Oysters in the shell also can be cooked in numerous ways baked, steamed, or grilled. Oysters Rockefeller, a hot hors d'oeuvre that is baked and broiled with a spinach topping, is a traditional, elegant favorite. Use shucked oysters in dressings or poultry stuffings. Oyster stew is often made with only heavy cream, oysters, and butter, but a healthier alternative can be created with evaporated milk and added vegetables, such as potatoes, pearl onions, carrots, or mushrooms.
Vitanutrients can benefit even people at the peak of health who eat an excellent diet. (Unfortunately, no matter how well we eat, our depleted soil no longer provides all the nutrients fresh produce used to yield.) I would go so far as to say that vitanutrients could extend one's lifespan. I'll cite just one example to prove my point The antioxidant group of nutrients has consistently proven to protect the body from damage by free radicals-those destructive electrons that have been implicated in cancer and heart disease as well as in accelerating the natural aging process. Even a person who eats the best possible food is not living in a perfect environment. Moreover, air pollution, tobacco smoke and other environmental toxins assault our bodies daily. Consequently, a person can maintain good health longer by taking effective doses of such antioxidants as vitamins A, C and E, plus selenium, glutathione, CoQ10 and bioflavonoids.
Unlike most other countries where curry is cooked, in the Caribbean curries are seasoned with locally manufactured curry powders. Each mix is a little bit different, with the spices and the proportions used varying according to local tastes. None of the curry powders is very hot. Colombo is a special mixture of Indian spices used in Guadeloupe when making a curry.
f you're a gardener or truck farmer, you can do this otherwise you'll not find blossoms. Farmers must thin the blossoms of these vines, because the vine can support only a couple of pumpkins or a few squash. But they don't usually bring the flowers to market. perhaps you can persuade a local organic grower to give you some, or your health food co-op to carry them in their short early-summer season. and a potential big-flower-harvest at season's near-end when the shortnss of the growing season left means no flowers can finish fruit.
This stew uses a mix of locally available meat (here beef substitutes for the more common yak meat), cold-hardy root vegetables (potatoes, carrots, turnips), Indian spices (turmeric, coriander, cumin), and Chinese ingredients (sesame oil, seaweed). Serve with plain white rice or flat or steamed bread for an evening meal.
The American College of Obstetricians and Gynecologists (ACOG) has established guidelines for exercise during pregnancy. The general consensus is that women in good health may continue (or start) exercising during pregnancy. However, each woman should there are some contraindications to exercising during pregnancy. Proper nutrition and routine exercise during pregnancy is important for your health and the health of your baby. Table 15-1 outlines general nutrition and exercise guidelines that you should follow during pregnancy. The exercise guidelines have been adapted from ACOG's exercise guidelines.
Africa with mainly anti-dysenteric properties (Watt and Breyer-Brandwijk, 1962), e.g. root of P. transvaalense and P. triste and the leaves of P. bowkeri and P. sidaefolium. Some Pelargonium species were also used to treat specific maladies, e.g. P. cucullatum for nephritis P. tragacanthoides for neuralgia, P. luridum and P. transvaalense root for fever P. minimum, P. reniform and P. grossularioides for menstrual flow (Pappe 1868 Watt and Breyer-Brandwijk, 1962). The latter was also used as an emmenagogue and abortifacient by both Zulus and Boers and has recently been studied further (Lis-Balchin and Hart, 1994) and shown to have spasmogenic properties on the uterus and smooth muscle preparations in vitro. Pelargonium reniforme and P. sidoides extracts are currently used in the herbal remedy Umckaloabo (produced in Germany) for respiratory ailments, owing to its strong antimicrobial properties it also has immunomodulatory properties, leishmanicidal activity and interferon-like...
SIVADASAN, c.r. (1998) Important regulations and quality requirements of spices in USA. Quality requirements of Spices for Export. (Eds Sivadasan, C.R. and Madhusudana Kurup, P.) Spices Board, India, Cochin. SIVARAJAN, v.v. and balachandran, I. (1994) Ayurvedic Drugs and their Plant Sources.
Nigella is used in Indian medicine as a carminative and stimulant and is used against indigestion and bowel complaints. It is also used to induce post-natal uterine contraction and to promote lactation (Barbara, 2000). Nigella seeds are known from ancient Greece as a remedy for headaches, toothaches and intestinal parasites. Prajapati et al. (2003) have reviewed Nigella with many medicinal properties such as thermogenic, aromatic, carminative, diuretic, emmenagogue, anodyne, antibacterial, anti-inflammatory, deodorant, appetizing, digestive, anthelmintic, constipating, sudorific, febrifuge, stimulant, galacta-gogue and expectorant. It is also useful in skin diseases, haemorrhoids, cephalalgia, jaundice, inflammation, fever, paralysis, ophthalmia, halitosis, anorexia, dyspepsia, flatulence, diarrhoea, dysentery, cough, amenorrhoea, dysmenorrhoea, helminthiasis especially tapeworm, strangury, intermittent fevers, agalaetia and vitiated conditions of vata and kapha in the Indian...
The volatile oil present in the seeds of ajowan is one of the principal constituents responsible for providing a typical flavour owing to the presence of thymol. Constituents of the seed are an aromatic volatile essential oil and a crystalline substance, stearoptene. It also contains cumene and terpene-'thymene'. One of the famous Indian Ayurvedic products,
Following this program can add needed vitamins and minerals to your daily food intake cut your risk of heart disease, cancer and digestive diseases help control cholesterol prevent constipation and can help manage your body weight and percent body fat. Additionally, many fruits and vegetables contain antioxidants (see Glossary) and other nutrients that can be beneficial to your health. Some ideas to incorporate more fruits and vegetables in your diet can be found in Appendix A.
The wine-drinking south and the ale- or beer-drinking north, these countries shared a drinking pattern which resulted from the functions of alcoholic beverages. The functions reveal that the role of alcohol then was far more important than it is today. Alcohol was a necessary component of most people's diet. People drank a significant proportion of their daily intake of calories. They drank water of course, but in the period before safe alternatives such as tea and coffee many people began their day with a draught of ale or wine at breakfast and continued drinking throughout the day. Alcohol was also the ubiquitous social lubricant every occasion called for a drink. Drinking accompanied the important rites of passage of birth, marriage and death, the festivals of the agricultural calendar and of the liturgical year, and royal, civic, religious and fraternal rituals. Contrary to Karl Marx, religion was not the opiate of the people, alcohol was. Alcoholic beverages often provided the...
Chinese herbalism has a history that can be traced back thousands of years. The most famous of Chinese herb books, The Yellow Emperor's Inner Classic (or Huong Di NeiJing), may have been written in about 100 bce, but its origins are even older the emperor for whom it was named ruled from 2,698 to 2,596 bce. to a state of balance in order to bring about healing is not unique to TCM - in fact, it is also central to the philosophies of Western herbalism and Ayurveda. But the methods used to achieve this aim in TCM are unique, and the concepts and practices involved can be quite difficult for Westerners to grasp, especially as they encompass not only herbal medicine, but also acupuncture, massage, diet therapy and healing exercises, such as qi gong. Ayurveda, a traditional healing system from India, is an ancienl holistic health practice with many similarities to traditional Chinese medicine (TCM). As with TCM. the aim of Ayurvedic medicine is to bring the body into balance. This is...
Herbs and particularly spices have always been highly-priced commodities and vulnerable to adulteration. In consequence simple standards evolved early. As an example, in 1180 in the United Kingdom in the reign of Henry II, a 'peppers' guild was established in London to set and enforce standards for spices. In 1429 it was incorporated into the Grocers Company which is still in existence. This guild was granted a charter by Henry VI to manage the trade in spices. This organisation was given exclusive power to garble (e.g. cleanse and separate) spices. The term is still in use today, for example in classifying types of pepper such as Tellicherry Garbelled Extra Bold Black Pepper (TGEB). Today the two major international standards are those set by the United States and those set by the European Union (EU). Standards relying on the same general parameters also exist in those countries responsible for growing herbs and spices, for example the Indian Spices Board and the Pepper Marketing...
Here's another whole category of environmental poisons that we could do away with. In Japanese the words for pretty and healthy are the same. Once when I was bemoaning my adolescent imperfections, my mother said, To be young is to be beautiful. At the time I thought she was talking nonsense. Now I'm the age she was then and I understand the truth of it. The lily doesn't need to be gilded. My father taught that beauty was on the inside, that it consisted of glowing good health and a fine character. On the other hand, maybe I lean too far toward being unconscious of appearances. I could have won the worst-dressed prize every year of my life. And somebody else had to tell me to put natural cosmetics in this book.
In addition, in the UK some grocers have implemented further health initiatives to reinforce the value of a healthy lifestyle such as Sainsbury's Active Kids and Tesco's Sport for Schools and Clubs campaigns. Tesco also offers its customers free membership in its Healthy Living Club and in 2005 Asda launched a quarterly health magazine and offered over 100,000 free health checks to customers.
If you wish to improve your health, here are some basic tried and true things that you can do. Please note that these suggestions are not only for people who need to decrease weight, but will also help anyone who has diabetes, heart disease, most gastrointestinal problems, drug and or alcohol recovery. The suggestions are also helpful to reduce your risk for cancer. Please notice that there is really a best way to eat to keep yourself healthy, and you can find great variety in this way to eat.
The change is amazing. Doing Atkins, you meet your nutritional needs by eating delicious, healthy, filling foods and avoiding the sugar and carbs that junk food is loaded with. As a result, you become less tired and more energetic, not merely because of the weight loss, but because the physical consequences of a truly dysfunctional blood sugar and insulin metabolism are reversed. Doing Atkins, people start feeling good even before they reach their goal weight. Once they abandon the catastrophic American diet of refined carbohydrates for whole, unrefined food, they start to live again. It's one of the most rewarding experiences I've had the privilege of witnessing with thousands of my patients.
The new shoot of the bamboo plant is eaten asparagus-style. Harvest enough every spring so your grove doesn't get too crowded, but don't take them all. The bamboo grove needs some new plants to stay healthy. The season for cutting sprouts in subtropical Taiwan is May to September. A dense area of bamboo stems is called a cane brake. When harvesting, be careful not to damage nearby shoots. The taller the bamboo shoots get, the less tender and edible they are. How you harvest depends on the species.
You don't know how to start. Even though you've read everything in this book so far-you still want a bit of help to get going. Truly, I wish you could call me up or come see me, and we could work together to change your life. But we know that is not practical. So, in this chapter I give you some very specific information, and some very specific meal plans. Follow them to the letter and you will be well on your way to feeling good, looking good and being healthier. And well on your way to fitting into those bathing suits.
A pyramid shape is much larger at the bottom and smaller at the top. The Food Guide Pyramid shows foods at the bottom which should be eaten in proportionately larger amounts than those above. Stay healthy by eating more grains, starches, fruits and vegetables and fewer foods from the top levels.
Am I advocating a high-fat diet Not in the long run. As you increase the percentage of carbohydrates, while advancing through the different phases of Atkins, the percentage and actual amount of fat you consume will diminish. However, as long as you are at the lower end of carbohydrate consumption, higher-fat consumption poses no threat to your health.
My praise and gratitude to my Heavenly Father for His guidance through His Holy Spirit, and for giving me wisdom in each step of my life. To my mom for her love and patience, for her teaching me to love the joy of cooking, and to the rest of my family for their continued support and encouragement. To my friend, Maryann, for dedicating her time in helping make this book possible with her long hours of typing. To my Eden Valley family for instilling in me the true principles of a healthy lifestyle. And to the many friends who through their prayers and encouragement inspired in me the desire to make this cookbook a reality. I thank each one and wish God's richest blessings for you.
Overall Health Goals Increase quality and years of healthy life and eliminate health disparities among different segments of the population Promote health and reduce chronic diseases associated for an active, healthy life interventions designed to increase quality and years of healthy life and Mounting scientific evidence supports a link among diet, health promotion, and disease prevention. Improved nutrition has the potential to prevent or delay many diseases often associated with advancing age. With prevention of illness comes the possibility of reducing health care costs. Therefore, one of the main nutrition objectives is to promote health and reduce chronic diseases associated with diet and obesity. This includes reducing the number of people who die of heart disease, reducing the number of cancer deaths, reducing the prevalence of overweight and diabetes, and reducing growth retardation in children.
This is an obvious win-win situation. It offers you the pleasure of eating and the promise of being healthier than before. The major reason for turning it down would be skepticism. How could anything be so perfect you might ask. If that's it, here's my answer Read this book. When it's all boiled down, what I'm going to show you in New Diet Revolution is how to eat what's in the first picture and look just like the second.
And what we choose to eat will affect the way we look, feel, and function. Enlightened medical counsel recommends that Americans adopt a menu that is low in fat, high in fiber, and rich in phytochemicals. It seems as though a new study is released every day that emphasizes the need to reassess the meat-centered diet that has been the gold standard for most of the last century. Medical and nutrition professionals are saying that the key to good health lies in the plant kingdom, and that a healthy plant-based diet can help protect against heart disease. There are a number of reasons for this. Coronary heart disease does not materialize without cause, and the answer does not lie in the surgeon's hand. We have become a nation so caught up in searching for the magic bullet that we have forgotten that we are the masters of our fate, and that we ourselves hold the key to good health and longevity
Your body needs more than 40 nutrients and other substances for good health. No one food can give you all the nutrients your The ABCs of good health body needs, no matter how much you enjoy it or how nutritious the food is. By eating a wide variety of foods each day, you will keep your meals exciting and you will achieve the balance of nutrients that best ensures good health. (See page 11 for more information on the Food Guide Pyramid.)
Alcoholic beverages (beer, wine, and hard liquor) are a source of extra calories. When consumed in excess, alcohol can impair judgment, result in dependency, and lead to several serious health problems. However, evidence suggests that a moderate intake of alcohol is associated with a lower risk of disease of the heart and blood vessels (cardiovascular disease) in some individuals. Discuss the consumption of alcohol with your health care provider. (See sidebar Alcohol and Health, page 387.)
To make the New American Plate work for you, you need to serve enticing vegetable dishes that can play the starring role in your meals. This brochure contains 22 vegetable recipes that will update your plate for health, taste and variety. It also offers tips for selecting vegetables, seasoning them and making healthy sauces that add to their charisma. All of the recipes offered here are easy and quick. Furthermore, they can be adapted for use with other vegetables. They can help you make eating for a healthy weight and healthy life a novel and exciting experience.
It's not a short-term diet to use for weight loss, but a new approach to eating for better health. The New American Plate emphasizes the kind of foods that can significantly reduce our risk for disease. It also shows how to enjoy all foods in sensible portions. That is, it promotes a healthy weight as just one part of an overall healthy lifestyle. At the center of the New American Plate are a variety of vegetables, fruits, whole grains and beans. These plant-based foods are rich in substances that help keep us in good health and protect against many types of cancer. They are also naturally low in calories. When plant-based foods are on our plate, we're able to eat more filling and satisfying meals - all for fewer calories than the typical American diet.
At this writing, the recipes are disproportionally Indian. The reason is simply that I can find other recipes in abundance without having to transcribe them. The reality is that most of the Indian recipes assume some familiarity with Indian spices and more so with cooking in general. They are not recommended for complete novices. The exceptions to this are the first two recipes for chick peas and for cauliflower.
The safety of food depends, to a large degree, on the health and personal hygiene of people such as yourself - those who handle it. It is very important, therefore, that you maintain good health and personal hygiene standards as identified in figure 1. The last word is to always make sure that you are clean and healthy. If you have any doubt of the condition of your health, report this to your supervisor who, in turn, will refer you to the medical facilities. As a food handler, it is your duty to maintain good health and personal hygiene standards.
Adopting a healthier lifestyle is a matter of choice, and home cooks are choosing nonmeat alternatives more often than ever before. They are discovering many advantages that result from substituting with plant foods. New and improved meat alternatives enter the market every day, and in addition to The people who purchase these products are not all vegetarian. Many are health-conscious, mainstream consumers who are very interested in pursuing a healthier lifestyle. When questioned, these shoppers say they are interested in these alternatives and choose to prepare vegetarian meals at least part of the time because of the health benefits. Home cooks who are looking for ways to embrace healthy eating while making traditional-style meals have discovered that they can use these products without losing flavor, texture, or eye appeal. It is the addition of these new consumers to the plant-based foods market that is fueling the tremendous growth in this sector. And, while consumers have been...
Ten grams of total fish oil - or about three grams of combined EPA and DHA - per day can boost metabolism while boosting your health. So if you're interested in improving your health and speeding up your metabolism, swim upstream with the salmon. Ten grams of total fish oil - or about three grams of combined EPA and DHA - per day can boost metabolism while boosting your health substantially.
Don't endanger your health by eating something you shouldn't just to seem polite. Rediscover those childhood skills and hide food you can't eat under a potato or in your napkin. And be fussy about serving spoons if you think cross contamination is an issue - you're worth it
Due to its pleasant aromatic odour, large cardamom is used for flavouring various vegetables and meat preparation in Indian dishes. It is also used as a flavouring agent in confectionery, hot or sweet pickles and in beverages. Large cardamom seed and powder are used as essential ingredients in mixed preparation and spice masala mixtures. The ripened fruits are considered to be a delicacy and are eaten raw by inhabitants of Sikkim and Darjeeling during September and October months (Gyasto et al. 1980, Gupta et al. 1984). Large cardamom is also credited with curative properties in Ayurvedic and Unani systems of medicine (Mukherjee 1972, Singh 1978, Anon. 1994)
In a location with good air circulation, light and warmth, although you could also try watering the seedlings with chamomile tea, an old herbal remedy. If a white mold appears, in spite of your best efforts, discard the mix and transplant the seeds or seedlings into new sterilized containers.
The Alexandrian School The most influential of all the medical schools was the Alexandrian School, founded in Alexandria, on Egypt's Mediterranean coast, a great center of culture where Oriental and Greek influences met. The hybridization of the great medical traditions saw herbal medicine make many advances.
Caraway is another herbal medicine that has been traditionally used to relieve wind, bloating and flatulence. Like peppermint, it helps to decrease spasm in the muscles of the digestive tract, and the essential oils of the two herbs are sometimes combined in commercial products. l)OS (il Grind up to 1 teaspoon (2 g) caraway seeds to release the essential oil before infusing them in boiling water. Drink up to 3 cups per day. Alternatively, use commercial caraway oil capsules (often combined with peppermint) and follow the manufacturer's instructions.
Significant changes in your lifestyle also can alter the rate at which you consume energy daily. Maybe you've been hit with an urgent deadline at the office and you've been glued to your chair for three weeks. No more lunchtime walks, no more half-hour sessions at your health club and no more tenblock strolls with your spouse after dinner-because you've been eating too late.
In traditional Chinese medicine, Korean ginseng is regarded as the most important herbal medicine for men, and ginseng roots with a shape resembling a man's body are highly prized. Its traditional indications include replenishing vital energy (referred to in Chinese as qi), helping the body and mind to cope with stress, and as a tonic to promote general health and longevity. Ginseng is also widely used to enhance men's sexual performance, and has been shown in a few clinical trials to have a beneficial
What's new about the New American Plate It's the idea that eating for a healthy life can also mean eating for a healthy weight. There is no need to follow the latest diet trend. You just need to keep an eye on the proportion of foods on your plate, and the size of the portions you eat.
Mention the word curry, and most people will immediately think of India. While the curry did first appear in India, like many other cooking styles it has transformed as it has travelled across cultures. The Vietnamese have their own version that combines Indian spices, French finesse and local ingredients. And in Malaysia, fish head curry demonstrates the delicate fusion of Indian and Chinese cuisine. Whatever the origin of the dish, the only essential accompaniment needed to set off a curry is a generous bowl of steamed rice.
In case you need convincing, I'm going to build the case for how important exercise is and how integral it is to your new lifestyle. First, you should know that being active is critical to your good health. A report from the Global Burden of Disease project-a massive research effort that studied disease and death around the globe-included physical inactivity among the most important risk factors threatening global health. The second thing you should know is that regular physical activity has been proven to contribute significantly to each of the Atkins principles weight loss, weight maintenance, good health and disease prevention. And, now, I submit my evidence. We'll look at the first two together.
Nowadays, the tide is flowing strongly in my direction. I only hope that it will continue long enough for the advantages of controlled carbohydrate eating to become apparent to tens of millions more people. Unfortunately, tides ebb and flow. There are still plenty of loyal followers of the low-fat doctrine who sincerely believe that their approach will ensure good health. And there are still plenty of food conglomerates committed to selling carb-laden junk food to Americans-and, increasingly, throughout the world.
Both herbs and spices have been used throughout history as medicines. In fact, some of the earliest medical manuscripts highlight the theoretical healing properties of these plants. The best known of these ancient compilations are Inquiry Into Plants and Growth of Plants, written around 320 B.C. by Theophrastus, a Greek philosopher who studied with Aristotle. Another herbal medicine tome, De Materia Medica, written around 60 A.D., includes descriptions of more than 600 herbs. It is said to have influenced medicine for more than 1,500 years.
Like the food choices we make, the choosing of beverages plays a crucial role in our health. Drinking enough water, for example, is critical for many different body processes and thus is vital for good health. In contrast, beverages high in calories, fat, or sugar can contribute to obesity, tooth decay, and other health problems. Those high in caffeine, a chemical stimulant, can have other health drawbacks if consumed in excess. Beverages high in alcohol can affect our judgment and coordination and may even be addictive. The most important nutritional information to remember about beverages, however, is how vital water is to your health and that most people do not drink enough water. The recommended daily amount is eight 8-ounce glasses of water.
Sweet flag is the rhizome of Acorus calamus Linn, of the family Acoraceae and is highly valued as herbal medicine in India and other European countries. It is used as an ingredient of several drugs of the Unani, Ayurvedic and modern systems of medicine. It is also well known for its insecticidal properties. The word Acorus is derived from kore, meaning pupil, and refers to the alleged ophthalmic virtues of the plant.
In order to stay healthy, we must consume a varied diet that contains all the essential nutrients. In addition, we must limit our intake of foods that can be harmful in large quantities. Although researchers still have much to learn about nutrition and our knowledge is constantly changing, there is strong evidence about what good eating patterns are. According to government health agencies, the following guidelines are suggested for maintaining a healthful diet. It should be noted that these are only general recommendations for people who are already healthy and want to stay that way. They are not necessarily for those who need special diets because of disease or other abnormal conditions. To maintain a healthy body weight, balance the calories you consume with the calories you burn. People who are greatly overweight are more likely to develop Engaging in regular physical activity promotes health, psychological well-being, and a healthy body weight. For general health and reducing the...
Many of the active constituents in herbal medicines are readily soluble in alcohol, which is also an effective preservative. For this reason, professional herbalists use alcohol-based liquid herbal medicines to prescribe and dispense individualized herbal medicines for their patients.
The luffas are a totally different gourd species (Luffa) than the lagenarias. The luffa (sometimes spelled loofa ) originated in Asia and has as about as many names as there are seed catalogs. One of its most common names is vegetable sponge because the skeleton of this gourd is the luffa sponge you can buy from your health-food store. It's also known as towel gourd or dishcloth gourd. Asian specialty catalogs may use its Chinese names.
Sugar has no nutritional value and is directly harmful to your health. Despite vociferous attempts to defend it, there are studies that clearly show how harmful (and even deadly in the case of diabetics) its effects can be. I won't go into hyperinsulinism now it will be covered fully in Chapter 5. For now, simply remember this Diets high in sugar and other refined Sugar, you see, activates certain metabolic processes that are both harmful to your health and folly for your waistline. Sugar is a metabolic poison. You could, of course, ignore this fact and attempt to control your weight by calorie counting and deprivation. That is, you could direct yourself to the quantity instead of the quality of your diet. That's pretty much what conventional diets advise. However, the likelihood that you'll permanently lose weight by controlling your caloric intake is almost nil.
Curry plant is sometimes confused with ihe curry tree (Murraya koenigii). which is used in Ayurvedic medicine. This small tree with pinnate leaves is also intensely curry-scented and may eventually reach 10 to 13 ft. (3 to 4 m). Use fresh leaves in Indian dishes, adding them just before serving. The curry tree makes an attractive container planl. preferring a warm climate in full sun to partial shade. Herbal medicine Herbal medicine
With a long history in European herbal medicine, the name feverfew is derived from febrifuge. because it was said to dispel fevers. Its excellent ornamental flower is as fresh-looking as checked gingham. Feverfew is used as an insect repellent and a companion plant. Herbal medicine Herbal medicine
Although there are some 70 species of boxwood, it is the slow-growing and long-lived common box. with its neal foliage and dense wood, thai is used in formal gardening. It is also used in homeopathy but not in modern herbal medicine, due to its toxicity. This tropical herb is reputed to improve both brain function and memory, and ihe dried plant is used in many traditional Ayurvedic formulations. Brahmi makes an attractive hanging basket. Viu can also grow it in an ornamental pond. Herbal medicine Bacopa monnieri. Parts used whole herb. In Ayurvedic medicine, brahmi is prescribed by herbalists to improve memory, learning and concentration. Scientific research has provided encouraging evidence for some of these effects, but suggests improvements keeping our brains healthy is as important as keeping our bodies in shape. Brahini has been used as a brain workout herb in the Ayurvedic tradition of medicine for about 00 years. Researchers hypothesize that it may help by improving the way...
Dandelion leaf is traditionally regarded as one of the most important herbal remedies for the elimination of excess fluid, regardless of its cause. Although there is little data available to confirm its efficacy in humans, a small number of animal studies suggest that it may be as effective as some commonly prescribed pharmaceutical drugs. Dandelion leaf is a natural source of potassium therefore, it doesn't tend to cause the adverse effects associated with potassium depletion that are sometimes observed with the use of pharmaceutical diuretics. 0 DO
If you aren't already exercising, I strongly urge you to start doing so now. Even a half hour of brisk walking four times a week will make a big difference, especially if you are almost completely inactive now. Exercise has enormous benefits for your health, and will speed your weight loss It's a critical element of the healthy new you, and its importance cannot be underestimated.
Although many people are sceptical about the benefits of herbal remedies and natural beauty products, others believe that there is much truth in what we consider to be old wives tales . Indeed, today homeopathic medicine and aromatherapy are often recognised as complementary allies to conventional medicine. Being completely natural, they tend not to have the negative side-effects that conventional medicines can have. Herbs are used in various ways to heal the mind and body and to promote health and well-being. They are used in HOMEOPATHIC MEDICINE, a natural alternative to more traditional medicines, that treats ailments with many herbal based remedies. Herbs are also found in many of the oils used in AROMATHERAPY, a treatment where natural essential oils are used in healing, relaxation and treatment of stress related conditions. They are also used as ingredients for many beauty products. Is a good digestive and is probably the first herbal remedy you ever tried as it's an ingredient...
Data on production, consumption and trade are scarce and not reliable because traders make no distinction between A. galanga and A. officinarum both are used as the source plant for the Ayurvedic raw drug rasna. India is a major supplier, along with Thailand and Indonesia (Scheffer and Jansen, 1999). However, its volatile oil attracts more international interest because of its high medicinal value (http www.indianspices.com). Rhizomes are bitter, acrid, thermogenic, aromatic, nervine tonic, stimulant, repulsive, carminative, stomachic, disinfectant, aphrodisiac, expectorant, bronchodilator, febrifuge, anti-inflammatory and tonic (Warrier et al., 1994). They have many applications in traditional medicine such as for skin diseases, indigestion, colic, dysentery, enlarged spleen, respiratory diseases, cancer of mouth and stomach, treatment for systemic infections and cholera, as an expectorant, after childbirth (Scheffer and Jansen, 1999), in vitiated conditions of vata (all the body...
Consider the possibilities By merely choosing fiber-rich foods over their flab-inducing, refined counterparts, you can benefit your health and get more bang for your carbohydrate buck. And determining which carbs count is simple Check the total fiber grams listed on the food label and subtract that number from the total grams of carbohydrate listed. (For more on how to read a food label, turn to Chapter 19)
The soybean (Glycine max) is a vegetarian favorite, the lowest-starch, highest-protein bean. It's from China, is popular in Japan, and is valuable in parts of the world where, because dairy cows fall victim to tropical insects and disease, babies are fed a soybean milk. The average Japanese person eats about 60 soybeans every day, an average of 20 a meal Soy Info Check out William Shurtleff and Akiko Aoyagi's The Book of Tofu and The Book of Tempeh Louise Hogler's Tofu Cookery and The New Farm Vegetarian Cookbook (terrific huge catalog for health-conscious eaters PO Box 180, Summertown, TN 38483 www.healthy-eating. com 800-695-2241). The best book on soy nutrition is The Simple Soybean and Your Health, by Mark and Virginia Messina. Soybean recipes regularly appear in Vegetarian Times magazine. Soyfoods Adding Value to Soybeans is at www.attra.org attrapub soyfoods.html. Soyfoods Association of America is a nonprofit trade organization that connects growers, bean processors, soy food...
There's good evidence to suggest that the more garlic you include in your diet, the less likely you are to suffer from cardiovascular disease. And when taken as an herbal medicine, it's been shown to lower blood pressure, reduce total cholesterol levels and the development of plaque in the arteries, and inhibit the formation of blood clots. Some of these actions in the body are only mild, temporary or applicable to certain groups of people, but because it works via several pathways, the collective effect is a degree of protection for overall cardiovascular health. 0 DOS GK The scientific research into garlic's potential as a treatment for high blood pressure and cholesterol is controversial - not least because different commercial garlic preparations have different chemical characteristics, and some may not retain the medicinally effective compounds, which can degrade quickly after the garlic bulb is cut or crushed. If you decide to take garlic tablets or capsules, opt for those that...
A balanced diet provides a basis for good health and helps to protect us from serious illnesses such as coronary heart disease, diabetes and cancers. Healthy eating can also prevent tooth decay and weight gain. In Scotland, all of these problems are more common than in most other countries in Europe.
Ayurvedic anti-allergy herb Albizia lebbeck has a long history of use in Ayurvedic medicine, where it is prescribed for allergies and inflammatory conditions, including hay fever, asthma, hives and allergic conjunctivitis. Studies suggest that albizia works by stabilising the cells that release histamine and other allergic mediators, thereby relieving allergic tendencies and helping to manage allergy symptoms. 0 DOS GI*l Look for commercial preparations providing the equivalent of 3 to 6 g per day of the dried stem bark, and take it according to the manufacturer's instructions.
Is used as a laxative, emollient and demulcent. It has been successfully used in the treatments of backache, tinnitus, blurry vision, migranes, vertigo or dizziness, chronic constipation, haemorrhoids, dysentery, amenorrhea, dysmenorrhea, receding gums, tooth decay, hair loss, weak bones, osteoporosis, emaciation, dry cough, blood in urine, weak knee and stiff joints. It has antibacterial, antifungal and antiviral properties. Because of its easily assimilated calcium content, it nourishes the blood, calms nervous spasms and alleviates headaches, dizziness and numbness caused by deficient blood. It is a tonic, particularly for the aged. Oil of sesame will help burns, boils, ulcers and sunburn and remove freckles and age spots. Owing to such innumerable benefits, the oil is used as the base for several Ayurvedic preparations. However, it is poorly documented in modern scientific literature.
Ayurvedic anti-inflammatory In Ayurvedic medicine, turmeric has been used for centuries as a topical treatment for psoriasis and other inflammatory skin disorders. Modern Western herbalists sometimes also prescribe it internally for the well-documented antioxidant, antiinflammatory and immune-stimulating properties of both turmeric and a yellow pigment it contains, called curcumin. As the herb is also a liver and gallbladder tonic, this use reflects the traditional view that cleansing the body of toxins can help to resolve chronic skin problems. 0 I )( IS ( .1 Mix ' 2 teaspoon powdered turmeric with cold water and drink it 2 to 3 times per day for up to 4 weeks at a time. For topical use, mix V2 cup (50 g) turmeric powder with 1 teaspoon baking soda and some hot water and apply as a poultice. For more detailed instructions, see page 194. The stalks of the flax are used to make linen, while its seed oil is used in herbal medicine. The stalks of the flax are used to make linen, while...
It's not a short-term diet to use for weight loss, but a new approach to eating for better health. The New American Plate emphasizes the kinds of foods that can significantly reduce our risk for disease. It also shows how to enjoy all foods in sensible portions. That is, it promotes a healthy weight as just one part of an overall healthy lifestyle. At the center of the New American Plate is a variety of vegetables, fruits, whole grains and beans. These foods are rich in substances that help keep us in good health and protect against many types of cancer. They are also naturally low in calories. When plant foods are on our plate, we're able to eat larger, more satisfying meals - all for fewer calories than the typical American diet. Switching to the New American Plate and the healthy lifestyle it reflects does not require deprivation. There is nothing you have to give up, and you will not go hungry. The New American Plate may not be supersized, but it satisfies the desire for great...
One of man's greatest worries besides his wealth is his health. Good health depends largely upon proper nutrition. We have four basic food groups to be our guideline for good nutrion vegetables, fruits, nuts, and grains. When these are used in a proper balance, you will surely reap the fruits of good health.
Andrographis features in the traditional medicine of China, Thailand, India and Korea. An extremely bitter herb, it is used as a digestive tonic in Ayurvedic medicine, while in traditional Chinese medicine, its cooling properties mean that it is indicated for dispelling heat and treating infections and toxins. Andrographis also has immune-stimulating properties, and is used to help prevent colds and flu and to treat their symptoms.
The popularity of herbal products, those made from extracts of plants and believed to have medicinal properties, continues to increase. Americans spend 700 million a year on herbal remedies. The use of some plant remedies dates back thousands of years, and plant materials are the basis for many of our most helpful medications, including aspirin and morphine. Scientists continue to investigate and discover new medicinal uses for substances in plants (see sidebar Herbal Products, page 37). Even though some herbal remedies may show beneficial effects, most show little evidence of providing any health benefits. In fact, some may have serious health risks and may interfere with the action of some medicines. Because herbal products are considered dietary supplements rather than drugs, the FDA is limited in its ability to regulate these substances. Ongoing studies continue to investigate selected herbs for their safety and effectiveness, so that more information will be available to...
Physicians Committee for Responsible Medicine (PCRM) is a nonprofit organization with 5,000 physicians and 100,000 lay members. Founded in 1985, PCRM promotes preventive medicine through innovative programs, and encourages higher standards for ethics and effectiveness in research. PCRM publishes Good Medicine, a quarterly newsletter. Books, videos, articles, and more from Dr. John McDougall, founder of the McDougall Plan for Healthy Living. Information about how the plant-based diet can promote dramatic and lasting health benefits.
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