Contents (Just click on the page number to go to the chapter.)
How to use this book 3
Author’s contact info 5
Advisory regarding professional care 5
Fad diet hype 6
Dairy dubious for health 13
Veggie versus beast 20
Vegan B12 bliss? Not. & Further tricks to a vigorous vegan diet 26
Conditionally essential supplements to the vegan diet 34
Nutritional Yeast 40
Super nutritional algae 41
Vegans are wimps! 43
Acid-alkali balance 44
Salting the wound 49
“Organic” minerals 51
Outstanding Omegas 53
Along the grain 58
Powerful probiotics, vegan cheese 59
It’s a gas! -Fermentation during digestion- 61
Enzymes help it happen 62
Curing the common cold and other acute infections, flu, with produce? 65
What viruses like to eat 70
Helping hypoglycemia and diabetes 71
Reversing advanced clinical disorders 74
Pharmaceuticals: better living through chemistry? 76
Nutritional Support of Relaxation 79
Centering during crises 80
Dietary advice from major religions 81
Tricks to transitioning one’s diet 83
Diuretic disorders 91
Pregnant thoughts 93
Attention needed syndrome: ADD/ADHD 97
Toxins: buyer be very wary 98
Back sore? 101
Headache (Un-) Happiness 103
Alleviating allergies 104
Cardiovascular disorders, enlarged heart, arrhythmia 106
Dealing with cancer 107
Candida, the yeast-beast 117
Chronic fatigue syndrome, HIV/AIDS, and fibromyalgia 118
Alleviating alcoholism and other addictions, including food addictions 123
Redirecting depression 126
Coping with Crohn’s, Colitis, or inflammatory bowel syndrome 128
Consuming constipation 130
Outing ouch! Osteoporosis 131
Alleviating arthritis 133
Seriously stopping smoking 135
Swimmers’ asthma from chlorine 136
Glyconutrients, fact or fad? 136
Enlightening lightning 137
Toxic nibbles 137
What water? 139
Health nibbles 139
Debating fruit 143
Appendices: In Brief–Dietary Support of Prevention and Healing 144
Appendices: Article, Fad Diet Fiascos 147
Appendices: Talk, Fad Diet Hype 149
Appendices: Talk, Food and Health: The Lesser Known Controversies 156
Appendices, Article: Dairy’s Dark Side 162
Appendices: Author’s diet and exercise 164
Appendices: Acid-Alkali Balance 168
Appendices: Recipes 171
Lentil stew 172
Super Easy Non-Dairy Nut Cheese Spread 173
Amazake-hemp 100% whole, unrefined dessert pudding 174
Pudding without cooking 175
Anything Goes Sauce 175
Puffed crunch 176
Appendices: Herbal Properties 176
Appendices: The broad botanical definition of fruit versus the culinary 179
Appendices: Food Combining 180
Appendices: Sprouting 184
Appendices: Selected Quotations 191
Appendices: L-carnitine hypothesis regarding young sunflower sprouts 198
Appendices: Dr. Greger's Stopping Cancer Before it Starts 199
Appendices: Evidence that a plant-based diet prevents or ameliorates cancer, heart disease 200
Appendices: Recommendations for Optimum Vegan Nutrition 202
Appendices: Dr. Greger's Plant-Based Sources for Key Nutrients 203
Appendices: PCRM’s “The Truth about High-Protein Diets” 205
Appendices: References, Categorized 207
For over a century a vast nutritional experiment
has been conducted by changing our diets radically from the traditional diets of previous millennia to our “usual” low-fiber, high protein, fat, salt, sugar, and refined flour diet. The result has been unequivocal
: a hugely increased chance of suffering from debilitating
degenerative disorders. (Here “diet” doesn’t necessarily mean an attempt to lose weight
, just the foods one eats on a fairly regular basis.)
If the stress imposed by that type of diet is relieved, the body can work more effectively to prevent development of a disorder, or possibly ameliorate and even reverse the course of a disorder. Health is the natural state that the body seeks; removing obstacles to health supports healing. (Please see “Reversing advanced clinical disorders”.)
To benefit from adequate nutrients, and to maintain an optimal weight as well as robust health, everyone, whether a minimalist omnivore or vegan, needs to avoid junk foods and emphasize almost exclusively savory dishes and sweet treats made with plant-based, unrefined foods. Supplementing Vitamin B12 is critical.
The relationship of complementary and alternative nutrition to medical matters has been my hobby for decades. Many nutritional controversies as well as lesser known startling issues have fascinated me. In case you might also have an interest in such matters, I’ve prepared this book.
For summaries of major points
, as well as a brief description of a weight-loss
diet, please see the following linked Appendices: “Dietary Support of Prevention and Healing” for the approach that I consider optimal, “Author’s diet and exercise”, “Appendices: Article, Fad Diet Fiascos”, “Talk, Food and Health: The Lesser Known Controversies”,
and “Article: Dairy’s Dark Side”.
The references at the end of this book contain many instructive notes.
The bulk of the book consists of a great many tips and issues regarding health-seeking. Rather than reiterating well-known lifestyle changes that can improve health such as exercise, this book describes lesser-known issues.
Supplementary to this book, slides, an online video and transcript are available free from my presentation “Heart Disease and Cancer: Scientific Studies in Prevention and Reversal”, with selected slides donated by T. Colin Campbell, Ph.D., co-author of China Study. They can be downloaded from SlidesHealthPresentation. Research is described about food’s impact on cancer and heart disease, also suggesting that health can be supported by consuming mainly plant-based, unrefined foods. Transcripts of six hours of interviews with Dr. Campbell are linked from SylvesterJohnson.com.
For the many reasons detailed in this book and substantiated by referenced scientific studies, it can be concluded that a health-supporting diet encompasses a variety of unrefined plant-based foods with only moderate fat and more complex carbohydrates, while avoiding milk products, whether bovine or from goats, as well as minimizing other animal-based foods to no more than a card deck’s worth (a standard serving) a day, or eliminating them.
Within those guidelines, varied approaches can support healing and robust health. Examples include the macrobiotic diet that features mostly cooked food, optionally including a small amount of fish [The Macrobiotic Way by Kushi www.kushiinstitute.org], and the near- or fully vegan diets, some of which feature a significant component of raw foods like the optimal Eat to Live [by Joel Fuhrman MD www.DrFuhrman.com]. A popular diet includes say 40% of calories in varied fruits [The Raw Secrets by Frédéric Patenaude ISBN 0-9730930-0-5 www.fredericpatenaude.com].
I’ve tried all of these approaches, from 100% raw plant-based foods to vegan macrobiotic. Rather than defining my diet strictly, now I prefer an open-minded approach that includes more or less of various foods as needed. For example, more raw fruit could be enjoyed during the summer, more boiled legumes, grains, and root veggies such as sweet potatoes during the winter.
This book can be used as a possible guideline for improving diet step by step. As one notes improvements in health, one can find motivation for taking further steps. After all, if we can have the goal of continuous improvement in business, how about for our health also?
If one is motivated to experience more quickly the benefits of a dietary approach cheaply accessible by visiting the produce section of the supermarket, then see the sections “Tricks to transitioning one’s diet” and “Reversing advanced clinical disorders”.
At the risk of jinxing it, I want to report that over more than 25 years I’ve not gotten the flu, without getting any flu shots. I “hardly ever” get sick, missing exercise at most one day a year if that due to concern about getting a cold. “Taking the dietary road less traveled” has been working for me. I feel that I’ve discovered the fountain of… extended middle age.
I’ve found that moderate supplementation maximizes my vigor [I don’t sell supplements]. (Please see “Appendices: Author’s diet and exercise”.) I first became interested in alternative health in 1971 when my mother in law got me to start taking nutritional yeast. She’d noticed that I was often depressed and the B vitamins in yeast support the nervous system. My moods immediately evened out, and I’m still enjoying the yeast, as well as taking a B-complex supplement, and refrigerated freshly ground flaxseed and vegan DHA, which help provide the physical foundation that the brain needs. (DHA is not the hormone DHEA.–Please see “Outstanding Omegas”.)
Beyond many years of self-education in health, my background includes: a year of college biology, Health Educator (certified by Hippocrates Health Institute in Florida, but I’m independent, not receiving any compensation from Hippocrates), PhD Applied Physics (Cornell), BSc Accounting (Villanova). My CV is linked from SylvesterJohnson.com.
I wrote this book as a voluntary public service because I feel joy and satisfaction whenever anyone gains insight as to how to improve support of health or healing. No income is expected or desired.
If you eventually experience benefits as a result of knowledge gained, please consider a donation to charity. If the practice of family planning doesn’t succeed, population may grow to such an extent that all charitable causes are overwhelmed. Therefore a possibility for donation may be the Planned Parenthood Federation of America, Inc. (www.ppfa.org) or one of the local chapters of the PPFA that contribute so many services to our communities.
I have no business association with the author or publisher of any of the books mentioned, nor with any of the suppliers. I’d be delighted if anyone wished to forward all or any part of this book to anyone who might take an interest, or copied any of its contents for use in their own writing. I do not claim a copyright.
Scientific studies supporting statements made in this book either accompany the statements, or can be found in “Appendices: References, Categorized”.
To your health and that of your loved ones! May your healthspans be robust and lengthy!