Vegetables, Fruits and Grains

Food should not only look, smell and taste good, it should be nutritious as well. Fresh raw fruits and vegetables are in general more nutritious than prepared or processed ones. Good food should supply our bodies with the necessary nutrients. Taste preferences, cultural mores, social customs and our own personal state of health, all play a role in what we eat, how much we consume, and how often we imbibe.

Basically, proteins supply our system with the elements needed to build and repair the tissues of the body. Carbohydrates and fats supply us with the elements needed for energy. In order to reverse the aging process, the less we intake foods which have been prepared, the better. However, cooking certain foods can make them more palatable and in some cases even easier to digest, by inverting complex carbohydrates into simpler sugars.

Unfortunately, certain elements such as vitamin C, the bioflavonoids and enzymes are destroyed by heat at relatively low temperatures and cooking times. The B vitamins which are water soluble, are not only flushed out of the body on a daily basis, and therefore need to be replaced daily, but preparing them in large amounts of water, such as is required for boiling, flushes the B vitamins out of the food, often to be flushed down the drain.

Another aspect to be considered is the refining of foods. For example, grains in their whole state are composed essentially of three parts, using whole wheat as an example. These are the germ which is the sperm of the grain and the part where the vitamin E is located, the hull and the endosperm, which comprises the greatest part of the whole grain. The hull is indigestible, but its' presence in the system can stimulate peristaltic rhythm, which will clean out the colon. When the hull is ground up it becomes bran.

Nature designed grains, which are the seeds of the earths' various grasses, to be consumed in their whole form. However, since these are foods which contain life and the ability to beget life, they cannot stay on the shelf for too long, otherwise the oils react with the air and become rancid. In the presence of heat, little creatures of various varieties, such as weevils, suddenly appear. As a result the commercial approach is to refine whole grains by removing the germ of the grain, which is the same as castrating it, and then the hull is also removed.

These elements are quite powerful from a nutritional standpoint and are fed to cattle under the name of fodda. In this refining process several important nutrients are removed including B vitamins, vitamin E, magnesium, copper and manganese and numerous trace elements which can act as catalysts in the body, including molybdenum, selenium, silicon and zinc.

Along with these several enzymes are also lost. During the 1940s, children began developing pellagra and beri-beri which was the result of eating refined grains, and so as a result the United States government passed laws requiring the addition of certain vitamins and minerals. This became known as enriched flour. Yet although there are literally dozens of elements removed, somewhere around 50+, only about eight to twelve are replaced.

Another aspect to consider, especially in the new millennium is, food-borne illnesses. These are caused by the growth of the harmful bacteria. Certain guidelines should be adhered to concerning storage and preparation to help prevent food poisoning. These include cooking all meats, but in particular pork, hamburger and poultry. Always refrigerate leftovers immediately, including eggs and dairy. Avoid eating anything out of a can, but if you must on occasion, make sure the top of the can is not bulging. Botulism is deadly and cannot be killed by heating the food. Frozen foods should be cooked immediately after thawing, otherwise there is enzyme destruction. Avoid soaking fresh foods in water to prevent leeching out their water soluble elements.

As you follow the guidelines we will give you to reverse, or at least slow down your aging, you will pass through transitional eating phases. You the reader, may move through consuming a high fat standard American diet, to one that is definitely better from a nutritional and health standpoint. This should include much more fiber, and subsequently a lot more fruits and vegetables, along with a lot less fat.

We the authors believe the healthiest and most youth producing nutritional regimen, is one that is vegetarian, especially a vegan vegetarian diet which contains no animal products or their derivatives, and consists of 85-90% raw foods. We both live on such a program ourselves, using brown rice, beans, whole grain pasta, or on occasion a baked potato or baked yam. We realize that such a lifestyle will not be the goal of everyone who reads this book, but moving in such a direction will definitely improve the quality of your life and health, and life without health doesn't really have much meaning.

Our hope is that as our readers become healthier and more youthful, the benefits of growth in every direction will so far outweigh any downside, such as our human hedonistic tendencies might lead us to, that gradually the quality of their lifestyle choices will bring our readers to the point where they become, what they believe their ideal in life should be. Remember, what you put into your body today, won't taste as good as what it feels like to be healthy tomorrow. Supplementary foods and preparations such as vitamins, minerals, herbals and the like may be useful to further increase your nutritional intake.

Health in the final analysis is not merely the intake of multiple nutritional elements. True health is a balance among several components, which will lead you to create ultimately a balance in your lives. The foods to be discussed in this next section are presented on an alphabetical basis, not in order of importance. Don't be afraid to create color . Often books on nutrition might reflect on "compatibility in diet". This is a term which refers to the eating of foods which tend to digest in a similar medium such as more alkaline or more acid. Often these treatises will say "Never mix fruits and vegetables". This is not really a hard and fast rule. There are several fruits which may be combined with vegetables, such as apples, raisins, pineapple, tomato and orange. Some people may still find such combinations incompatible. If so, avoid them.

Any reference to a physical disorder or dis-eased condition, in connection with a food or beverage, is not intended to be prescriptive. Leave that concept to those who make a living writing prescriptions. These merely represent research findings, which will be catalogued in bibliographies later.

<Eggs> although a good source of protein have far too much fat and cholesterol, although they do contain vitamins A, riboflavin (B2,) , D, E, niacin (B3), copper, iron, sulphur, phosphorus and unsaturated fatty acids. Often body-builders will take raw eggs, thinking it is an improvement over the cooked. Raw eggs contain a protein called avidin, which can show harmful effects over an extended period of time. Avidin is de-activated by the heat of cooking. Salmonella have been known to exist in eggs, but cooking will destroy this bacterial strain. Fiber is the only part of a natural diet that is not digested by the human body. These are the hulls of grains, as mentioned earlier and the skins of fruits. However, they do play a role in elimination. Statistically, low fiber diets have been associated with cancer of the colon and rectum, varicose veins, diverticulosis, heart disease, obesity and phlebitis. Fish are good sources of protein, the omega 3 polyunsaturated fatty acids, iodine and potassium. Fish are of fresh water and salt water varieties. Those fish which contain the essential fatty acids are salmon and mackerel. Unfortunately, the oceans have become somewhat polluted, and even fresh water fish often contain industrial chemical elements and compounds, which are not only unhealthful but frequently carcinogenic. Shellfish are high in LDL cholesterol (the undesirable kind). Does it make any sense to subsist on food derived from a creature whose sole purpose in the scheme of Nature is to subsist on the garbage of the ocean?

The authors use organic flax seed oil for their source of the omega 3, 6, and 9, forms of the essential fatty acids, which are an important element of a healthy regimen. Since this is a fresh, live product, it is affected by heat, light, time and air. That is why it is sold in the refrigerated section of health food stores, in an opaque container, dated and sealed. Follow all the guidelines on the label. About two tablespoons a day is sufficient. A less expensive form is to buy the raw organic flax seeds, and grind them in a coffee/nut grinder or in a mortar and pestle.

Vegetables

Vegetables are the mainstay of a well balanced diet. They come in an endless variety of shape, texture and flavor. Dark greens are especially high in mineral matter, in fact dark greens have twice the amount of calcium as does cows' milk, according to the U.S. governments Composition of Foods

Broccoli is a member of the cruciferous family, and is loaded with antioxidants. Being high in phytochemicals, it can assist in lung, breast and colon cancer. It helps to regulate blood sugar and insulin levels. It may be eaten raw or lightly steamed.

Cabbage is a hearty addition to a salad or may be used in making various slaw salads. It is antiviral, anti-ulcer and antibacterial. Because of its' high sulphur content if it is cooked by boiling it can cause flatulence. It is loaded with phytochemicals and can speed estrogen metabolism.

Carrots are a high beta-carotene food, loaded with vitamins A and C, high in fiber, they are believed to be effective in fighting cancer, cataracts, and macular degeneration. Carrots can also fight infection and boost immunity.

Eggplant may be used raw in salads, marinated in a good dressing or baked. Avoid eating eggplant fried. Ground up, it may also be used topically, as a skin cream. It is an antibacterial as well as a natural diuretic.

Kale may be used raw or in soups, is rich in antioxidants, and contains more beta-carotene and leutin, another carotenoid, than any other vegetable. It also helps to regulate estrogen levels in the body.

Mushrooms especially shitake and tei-shi, help prevent as well as treat some cancers, lower high blood pressure, fight viral conditions such as polio and the flu, high blood cholesterol, and sticky blood platelets. Mushrooms are believed to produce an extract that is stronger than AZT in fighting AIDS. Traditionally, the kombucha mushroom is believed to strengthen the immune system, aid digestion, increase energy, and act as an antitoxin.

Onions in all versions, including scallion, chive, shallot and leek, are all anti-cancer fighting agents, since they contain antioxidants. They have the ability to thin the blood, counteracting blood clots, fight atherosclerosis, lower LDL cholesterol, raise HDL cholesterol, and help eliminate bronchial congestion, because of their mucus thinning properties. Onions are also antibacterial, anti-inflammatory and antibacterial.

Potatoes surprisingly enough are a good source of proteins, and are high in vitamins A and C, as well as thiamine (B1), riboflavin (B2), and niacin (B3), and the minerals, iron, potassium, and calcium. Eaten without the additions of milk, salt and butter, potatoes can help prevent high blood pressure and stroke. They may also be eaten raw. Cooking them destroys their vitamin C content.

Pumpkin is high in vitamins A and C, loaded with beta-carotenes and other carotenoids, and contains antioxidant abilities.

Seaweeds are the vegetables of the ocean. Being such, crushed or ground, they make a great substitute for common table salt, which is a definite no-no. The authors always recommend seaweed in its' various forms for endurance athletes. There are several varieties including kelp, kombu, dulse, nori, and wakame. Each form of seaweed, all of which are loaded with a full spectrum of mineral matter, has its' own attraction. Kelp is extremely high in iodine, the vitamins E, D, K and the B complex, along with the minerals calcium and magnesium. The thinner forms such as dulse are a great addition when crumbled in salads.

Spinach is considered among the strongest of the green leafy vegetables to fight cancer, being rich in the antioxidants beta-carotene and leutin. Spinach is also high in fiber. It makes a great addition to salads, but since it is high in oxalic acid, it is best eaten raw or lightly steamed.

Yams have a much better flavor than sweet potatoes, are high in vitamins A and C and antioxidants like beta-carotene, which can help prevent cataracts, heart disease, stroke and cancer.

Fruits

Fruits are great sources of vitamins and minerals, high in fiber, and the phytochemicals, and include:

Apples which can reduce cholesterol, stabilize blood sugar, assist the cardiovascular system and are anti-inflammatory.

Bananas & Plantains are high in potassium and magnesium, and are used therapeutically in counteracting diarrhea, colitis, dyspepsia and ulcers. They are both high in natural sugars. Plantains when baked taste similar to a sweet potato.

Apricots are known for their tobacco/cancer fighting ability as well as the potential to fight pancreatic cancer. Laetrile, a well known natural element used to combat cancer is extracted from the kernel of the apricot. Too much laetrile can be poisonous.

Blueberries help to fight urinary tract infections, diarrhea, and they are antiviral and anti-inflammatory.

Cranberries act as a natural kidney flush, help to fight urinary tract infections, are antibacterial and antiviral.

Dates are high in simple sugars, act as a natural laxative, and have been linked to lowering the chances of pancreatic cancers. Dates may be large or small, bland or super sweet, ranging from the deglet noor (sugary sweet), khawdrawi (bland-sweet), to medjool (semi-sweet).

Figs are extremely high in potassium and are great in counteracting parasites. Their high fiber/potassium content is great for intestinal elimination and alkalinizing the blood stream. Figs come in several varieties including the California Black Mission, Smyrna, Calimyrna, and several other middle eastern varieties.

Grapefruit as most fruit, helps unclog arteries, is anti-viral, is a natural anti-oxidant, and an anti-bacterial. It is high in vitamin C and contains the bio-flavonoids.

Grapes have recently become far more desirable since the discovery of grapeseed oil, and grape skin to fight bad cholesterol and blood clotting. Grapes have also been noted to act as an antibiotic and an antiviral.

Lemon & Lime both contain natural anti-oxidants, fight gum disease, help in sunburn and mixed with hot water and honey or maple syrup, make a good gargle for sore throats. They are natural diaphoretics, diuretics and are a natural astringent.

Melons in general should be eaten alone or left alone, otherwise a major stomachache will visit . They are good blood thinners, and the orange ones contain antioxidants and beta-carotenes.

Oranges contain vitamin C and the bioflavonoids. These are found mainly in the white membrane under the skin. Oranges help to lower blood cholesterol, fight atherosclerosis, help in gum disease and fight arterial plaque.

Prunes which of course are dried plums, are a natural laxative due to their high oxalic acid content. They are high in fiber and may serve as a natural aspirin. In their fresh form they are antibacterial and antiviral.

Rhubarb is a natural diuretic, can relieve constipation, since it is high in oxalic acid, so do not cook it for too long. A part of the rhubarb family is the grain known as buckwheat.

Strawberries are antiviral and antibacterial, help the cardiovascular system, are high in fiber and pectin, which is fruit gelatin.

Watermelon is extremely high in potassium, is antioxidant and anticoagulant, and acts as a great kidney flush. The seeds are edible.

Grains

Grains come in so many varieties including wheat, rice, barley, buckwheat, rye, corn, oats, millet, spelt, quinoa (keenwa), and triticale (trit-i-kay-lee). Each has a different flavor and texture, and although these are generally cooked before ingesting, when sprouted, they may be eaten raw in salads, mixed with greens, when they are not only among the best sources of nutrition, but also high in fiber and mineral matter, while low in fat. Whether eaten cooked or raw it is always best to sprout the grains as explained in the sprouting section of this book. Grains supply the mainstay of the worlds' food supply. When ground, grains may be used to make bread or pasta. There are different levels of flour, depending on the purpose of use.

Barley is a hearty grain which may be used as a cereal, in soups. In some cultures barley tea is a staple, such as in Tibet, and is popular in Great Britain too. When roasted and ground it makes a beverage similar in taste to coffee, yet has no caffeine. This is extremely popular in Germany, and may be obtained at health food stores in the U.S. and Canada as a coffee substitute.

Bran is a concentrated source of B vitamins and minerals, as well as fiber. Along with its' fiber, bran absorbs a lot of fluid which hydrates the stool that on the average diet is often too dry. Bran is effective in counteracting constipation, hemorrhoids, diverticulosis, speeds the metabolism of cholesterol into bile acids, and helps to counteract the ravages of heart disease, such as atherosclerosis. Sprinkle it on other cereals. Use bran in baking. Add it to cookies and loaves.

Buckwheat is not really a grain, yet is often treated as one. Originally from Russia, this is actually a member of the rhubarb family. It is pyramid shaped, dark, has a great flavor, is higher in good quality protein than any other grain with the exceptions of oats and rice. Pilaf is made from buckwheat groats, also known as kasha. It comes in two forms; light (raw) and dark (roasted).

Bulgur is par-boiled cracked wheat, and may be used in making tabouli by marinating it in olive oil, diced onion, chopped tomato and water. Bulgur may be used in any recipe that calls for rice. It has a nutty flavor and a texture similar to cooked brown rice. It may also be used in soups, salads or as a side dish. It is also the base for couscous, a traditional middle eastern dish, made with the addition of herbs and simmered with onions.

Corn is a hearty grain, easy to prepare, is tasty, nutritious and economical. The commercial form is generally bolted or degermed, in which the sperm of the grain has been removed. Be sure to obtain only the whole grain version. This is available in health food or macrobiotic stores.

Millet may be obtained as whole kernels or in floured form. The whole grain is extremely small and can be prepared and served the same as any rice dish. It has a nutty flavor and goes well with maple syrup as a breakfast food, or can be combined with sauteed diced onions as a side dish or served mixed with a marinara sauce.

Oats is a great grain for energy and for putting on lean weight. If you want a horse to have a beautiful coat, and lots of energy, feed it oats. Humans are no different. Oats will give a beautiful sheen to the hair when eaten. Usually we find oats in the form of rolled oats, often referred to as oatmeal. Real oatmeal is granulated or cracked. This can make a great cereal or a good addition for muffins. Refer to the section on recipes found later in this book. Avoid the "instant" variety of oats which are processed, have added sugar, lots of salt and preservatives.

Rice comes in several varieties. Brown Rice is loaded with B vitamins, contains several minerals including calcium, phosphorus and iron. Brown rice also makes a good flour. Wild Rice contains twice the amount of protein in the form of well balanced amino acids, four times the amount of phosphorus, eight times the amount of thiamine (B1), and twenty times as much riboflavin (B2), as refined white rice. White Rice, also known as dehulled, refined or polished rice, is deficient in nutrients, but it may be enriched the same as white flour. Converted Rice is similar to white rice but a step up containing slightly more mineral matter. The authors do not recommend either of these last two for a healthy lifestyle. Rice polish made be bought in a health food store, and this is the part removed when making white rice. It is an easy addition to sprinkle on cereal or to add to blended drinks or when making muffins. It is high in B vitamins and mineral matter. Brown rice takes only about 30-40 minutes to prepare.

Rye is a staple grain in Europe, where it is used in bread and rolls. It is a solid, hearty grain, with a strong flavor. It is also make into crackers called knacke, and is very popular in the Scandinavian countries. In Germany they have Hamburger Schwarzbrot or Volkornbrot, a whole grain bread. Probably the most popular form of rye bread is pumpernickel, a dark, rich flavored bread, different from anything generally found in the United States, where white flour is often used and caramel coloring is added to give a rich, dark color. Rye is an easy grain to sprout (refer to the section on sprouts later). Rye may be combined with peas or lentils to make a delicious pilaf. If you use rye flour it is best to grind it yourself. If bought ground, make sure it is whole grain and not milled or bleached.

Triticale is a grain developed by crossing wheat and rye. Many people have allergic reactions to wheat because they have been raised on cookies, bread, rolls, cereals and cake made from wheat flour, throughout their entire life. Such people often do not react to triticale in the same way. The grain is twice the size of the wheat berry. Triticale is much higher in protein than most other grains. It is rich in lysine and methionine, two amino acids which are often low in other grains.

Wheat is the most common grain used in the United States and Canada. There are several forms of wheat flour. Whole grain flour retains the germ and the bran. When the germ and hull are removed before milling the flour is then called unbleached wheat flour. Flour may be ground from any grain, but wheat lends itself best to the making of flour. Bread flour is usually made from hard winter wheat. Pastry flour is generally made from soft spring wheat. Whole wheat pastry flour is highly powdered and makes a good paste. All purpose flour is a blend of different refined (milled) wheat grains. Bleached flour is milled and then bleached white. This is what white bread is made from. Generally in white bread is enriched flour to which the vitamins thiamine (B1), riboflavin (B2), niacin (B3) and folic acid have been added. This is what most commercial cereals are made from. The best bread of all is that made from sprouted grains. This concept is quite ancient and the favorite of the ancient Essenes, writers of the Dead Sea Scrolls. The Essenes would sprout the grains, the process of which is described later in this book. They would then roll the grains to crush them. This would release the gluten which is quite sticky. Small buns would then be formed and baked in the sun from sunrise until noon, and then flipped over and baked from noon until sunset. Flourless bread is the best. The flavor is unbeatable when lightly toasted. The texture is delectable. It is high in fiber, amino acids, mineral matter, and is quite filling. Unlike white fiberless bread, this Essene Bread, also known as Manna Bread will not bind the system. It comes in several varieties, is heavy, as any good bread should be, and will not bind the system. Whole wheat berries make a good cereal but take a long time to cook. The best way to serve any grain is to always sprout it.

Wheat Germ flakes may be obtained raw or lightly toasted. This is actually the sperm of the grain and contains its' vitamin E, along with calcium, potassium, magnesium and niacin.

Legumes

Legumes by definition are plants that have edible seeds within a pod. This includes peas, lentils, beans and peanuts. Legumes when sprouted are an excellent addition to salads. They contain Thiamine, riboflavin, niacin, and when sprouted, the amount of vitamin C increases by 500%. The older concept that proteins to be of good quality must contain all the essential amino acids, has been debunked somewhat, but if you want to be on the more comfortable side, you can always combine legumes and grains. They complement each other perfectly.

Beans are high in fiber and may be sprouted and eaten raw, or cooked and used in soups, salads, combined with brown rice, or in casseroles. They come in numerous varieties including kidney, black eye, aduki (adzuki), soy, black, lima, pinto, white, garbanzo and navy. They are inexpensive, and in their dry form can be stored for years in a cool, dry atmosphere, which far outweighs the standard five varieties of meat plus poultry commonly available in the Western hemisphere. They are good sources of protein, devoid of cholesterol, and are low in fat.

Peas may be used as a side dish, sprouted and added to salads, or made into soup. They are said to be a natural contraceptive. Dried peas may keep for a long time, especially if kept in a cool, dry, place. Some people like to add baking soda, but this will destroy thiamine (B1).

Soybeans are also high in fiber and extremely versatile in making other foods such as tofu and so-called meat substitutes. They are high in the phytoestrogens, and may be used in place of estrogen in menopausal women. Soybeans also help to regulate blood sugar, regulate the bowels, and lower cholesterol. They are also high in vitamins and minerals, especially in the B vitamins, calcium, phosphorus, magnesium, potassium, iron and zinc. Ground into flour and adding water and oil, soybeans may be made into soy milk and soy cream. Soy flour can even be prepared to look and taste like scrambled eggs. Soy is also high in isoflavones, which convert to phytoestrogens and fight hormonal cancers such as prostate and breast cancer. Soy oil is high in linoleic acid, an essential fatty acid, necessary for humans. Soy milk is often used for children who cannot handle cows' milk. Japanese and macrobiotic recipes use items such as tempeh, which is a feremented nutty flavored patty. Miso is a paste made from fermented soybeans and some grain such as barley or rice. After the soybeans and grain have been fermented together, the resultant paste is squeezed through a cheesecloth, and the solid matter is miso, which is used as a base for soup. The remaining fluid is called tamari or soy sauce. Commercial soy sauce is not fermented and is made with water, caramel coloring, sugar, salt and monosodium glutamate (q.v. in the Additives section). The flavor and quality of the natural is far superior. Soy is the base for textured vegetable protein.