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    Netgirl's Healthy Cookbook

    Member since Aug 2004

    Chef #156862

    From United States

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    About Me

    The recipes I collect and use most often are low-fat, low-sodium, low-sugar vegan recipes, using whole foods. I plan to add all of my healthful recipes here, in order to help others who are also interested in eating healthfully most of the time.

    I have obtained a lot of helpful information from physicians and nutritionists who believe that good nutrition equals good health. The list of people and books is so long, I stuck them at the bottom of this page. My favorite cookbooks are down there too.

    My Cookbooks page is more helpful if you sort it by author's order or alphabetically.

    Disclaimer: There is one cookbook of my favorite pre-healthful eating recipes that I could not bear to throw away...not just yet, anyway. I'm attempting to transform some of them into less harmful recipes.


    Favorite Foods

    My favorite foods are ones that help me eat to live well. I come from a Standard American Diet (SAD) background, and while I do still indulge in those foods occasionally, I don't keep ingredients to make them in my kitchen since my health has greatly improved by eliminating them from my daily life. Anyway, the more healthfully I eat and the more I read about it, the more I want to. I decided that my taste buds are not qualified to be in charge of my destiny, altough it is a constant struggle. Below is a list of favorite/not favorite things/information. I need all the help I can get with remembering all this, which is new to me and my family.

    Disclaimer: I am not a health professional. The information contained herein is what I've collected for my own personal use and to share with family and friends. This is a work in progress, but if you see that I forgot to add something, Z-mail me.

    ADDITIVES

    ADHD
    Healthy diet with good nutrition helps your child become a better learner and be healthier, happier & well behaved!, A
    http://www.totalhealthdynamics.com/kidnutrition.htm
    Dr. Fuhrman's Anti-ADHD Plan
    http://www.diseaseproof.com/archives/adhd-dr-fuhrmans-antiadhd-plan.html
    Neuromins® brand DHA omega-3 supplements for kids
    http://store.martek.com/store/

    ALCOHOL
    See wine.

    ALLERGY RELIEF
    When I start to feel pollen irritating my eustachian tubes and sinus cavities, I reach for Bromelain Sinus Ease. I no longer get an annual/semi-annual cold. Sinus cavities are lined with delicate mucous membranes, which act as filters for your respiratory system. When attacked by allergies, pollutants, viruses or bacteria, they respond by becoming swollen and inflamed. This synergistically works to reduce sinus pain and the body's natural inflammatory response. It contains bromelain, (a protein-digesting enzyme found in pineapple), which helps inhibit the formation of prostaglandins that trigger the inflammatory response, quercetin (a potent bioflavonoid found in many plants; Nature?s Life gets theirs from the pod of a tropical tree of the Dimorphandra species), which reduces the inflamma­tory response by inhibiting release of pro-inflammatory leukotrienes, and Vitamin C (calcium ascorbate), which has mild antihistamine activity. It is recommended to take the three capsules per day between meals. Since bromelain is a proteolytic enzyme, if taken with a meal it will act on the protein in the food rather than the natural pro-inflammatory fibrin. More info is at:
    http://www.natlife.com/Brochures/BrmlnSinus.htm
    Their store locator is here:
    http://www.natureslife.com/

    BAKING TIPS
    Mixing Methods
    http://www.baking911.com/howto/mix.htm

    BEEF
    Reasons to avoid it or seriously cut down are best explained if you click on the cows in the picture here:
    http://www.cspinet.org/EatingGreen/tour.html
    Here's an article about Mad Cow Disease:
    http://www.counterpunch.org/greger05232003.html

    BLOOD TESTS
    The 10 Most Important Blood Tests
    http://www.lef.org/magazine/mag2006/may2006_report_blood_01.htm

    CALCIUM
    My doctor recently tossed my bottle of calcium carbonate because it can cause bones spurs and kidney stones and said that calcium citrate is better. In checking that out online, I read that the most absorbable form of calcium of all is called calcium bis-glycinate, so I'm going to ask about that next time. I previously read that you can't absorb more than 500mg at a time, so split up the doses throughout the day with the second or last one being at bedtime since your bones regenerate while you sleep. It should also be taken with magnesium (300-350 mg) and vitamin D (200 iu) to increase absorption. When calcium is compacted into a tablet, it doesn't break down as well in the digestive tract as capsules. I saw on a television news program than carbonated cola drinks (regular and diet) deplete your bones of calcium and no one has figured out why. I've also read that one in four men are at risk for osteoporosis. At a seminar, I was told about a study in Canada that led to schools having kids jump up and down 10 times at the end of each class since weight-bearing increases bone density. Here's more info:
    Commonly Asked Questions About Calcium Supplements
    http://www.health.state.ny.us/diseases/conditions/osteoporosis/qanda.htm
    Keep What You Take
    http://www.lef.org/magazine/mag99/mar99-cover1.html
    Good to the Bone
    http://www.alive.com/3220a6a2.php?subject_bread_cramb=12
    Calcium citrate trumps calcium carbonate in osteoporosis studies
    http://www.scienceblog.com/community/older/1999/E/199904223.html
    Carbonated Cola Drinks Drop Bone Density in Women
    http://www.medpagetoday.com/Endocrinology/Osteoporosis/tb/4247
    Osteoporosis in Men
    http://www.nof.org/men/strategies_men.htm
    Bone growth and physical activity in children
    http://www.abc.net.au/rn/talks/8.30/helthrpt/stories/s32316.htm

    CANCER
    How to give yourself cancer in five easy steps
    http://www.newstarget.com/002079.html
    Nutrition And Cancer
    Diet and nutrition are believed to play major roles in the occurrence of cancer in the U.S. Lung, *****, prostate, and colon cancers are the leading causes of cancer death, and each appears to be directly influenced by diet and lifestyle. The primary mechanism by which diet and cancer are related is through increased fat intake which leads to increased caloric intake which in turn promotes the proliferation and growth of cells. Additionally, nutrition can affect genetic change that then can go on to cause normal cells to become cancer cells.
    http://www.pacific-urology.com/downloads/nutrition%20and%20cancer%20diet.pdf

    CHAIN RESTAURANTS
    They use trans fat and way too much salt as a preservative. Isn't it also better to support locally owned restaurants? Just watch out for the ones who rely heavily on food service food or you'll run into the same problems. Here's an interesting article:
    http://www.sfgate.com/cgi-bin/blogs/sfgate/detail?blogid=26&entry_id=5545#readmore
    If you'd like to see nutrition information added to restaurant menus, see this page:
    http://takeaction.cspinet.org/CSPI/alert-description.html?alert_id=2122797

    CHEAT SHEETS
    Here are some helpful ones:
    Acid & Alkaline Food Chart
    http://www.thewolfeclinic.com/acidalkfoods.html
    Additives, CSPI's Guide to Food
    http://www.cspinet.org/reports/chemcuisine.htm
    Air Quality, 10 Simple Steps to Improve
    http://www.italladdsup.gov/drivers/10steps.asp
    Bar Charts (I have these and love them in this order):
    Nutrition
    Stain Removal (the compact one)
    Vitamins & Minerals
    Chef?s Math
    Herbs & Spices
    Yoga
    Acupressure
    http://www.barcharts.com
    Brand Name Ratings
    (ratings of food products in the style of Consumer Reports)
    http://www.cspinet.org/nah/index.htm
    Chemicals in Your Body, 10 Simple Steps to Help Reduce the Level of (scroll down)
    http://www.lalecheleague.org/Release/contaminants.html
    Grains, Go-to
    http://www.deliciouslivingmag.com/magazine/index.cfm?fuseaction=article&articleID=1773
    Menopause and Beyond, A Dietary Prescription for
    http://www.femalepatient.com/html/arc/sig/comp/articles/030_05_045.asp
    Omega 3 Fats: For Those That Don?t Eat Fish
    http://www.bestnaturalfoods.com/omega_3_fats.html
    Testosterone Production, 10 Simple Steps To Skyrocket Your Natural
    http://www.americanchronicle.com/articles/viewArticle.asp?articleID=19683
    Yoga Styles or Yoga Paths or Types Of Yoga
    http://www.yogapoint.com/info/typesofyoga.htm

    CHILDREN
    Books:
    Eat Healthy, Feel Great
    http://www.amazon.com/Healthy-Feel-Great-William-Sears/dp/0316787086
    Eat Your Colors! A Puzzle Book (Sesame Street Happy Healthy Monsters) Reading level: Baby-Preschool
    http://www.amazon.com/Colors-Puzzle-Sesame-Healthy-Monsters/dp/0794410057/
    Good Enough to Eat: A Kid's Guide to Food and Nutrition
    http://www.amazon.com/Good-Enough-Eat-Guide-Nutrition/dp/0060274344
    How to Teach Nutrition to Kids
    http://www.amazon.com/Teach-Nutrition-Connie-Liakos-Evers/dp/0964797011
    Kitchen Fun for Kids: Healthy Recipes and Nutrition Facts for 7-To 12-Year-Old Cooks http://www.amazon.com/Kitchen-Fun-Kids-Nutrition-12-Year-Old/dp/0805045031/
    Magazine:
    Kiwi Magazine (growing families the natural and organic way) Available by subscription or on newsstands at Whole Foods, Wild Oats, Barnes & Noble, Borders, Target, and more.
    http://www.kiwimagonline.com/
    http://www.sustainabletable.org/blog/archives/2007/04/the_weekly_pick_11.html
    Websites:
    10 Of The Worst And Best Children's Foods
    http://www.cspinet.org/nutrition/10b&w.html
    ABC'S Of Teaching Nutrition To Your Kids, The
    http://www.askdrsears.com/html/4/T040200.asp
    Healthy Snacks
    http://www.keepkidshealthy.com/nutrition/healthy_snacks.html
    Spotlight On What Teens Eat, What They Need: Parent Fact Sheet
    http://www.teamnutrition.usda.gov/resources/ne_spotlight.pdf
    Tips For Families
    http://www.teamnutrition.usda.gov/resources/mpk_tips.pdf

    CHOLESTEROL
    What Are Healthy Levels of Cholesterol?
    http://www.americanheart.org/presenter.jhtml?identifier=183
    Measuring Cholesterol
    http://www.thenutritionexperts.com/pfChol.html
    Common Lab Values in Lipids (Fats)
    http://www.drstandley.com/labvalues_lipids.shtml
    Testing your blood to avoid cardiovascular disease
    http://www.lef.org/magazine/mag2001/jan2001_awsi.html
    Guide To Lab Tests
    http://www.stillsdisease.org/lab_tests/
    Hypercholesterolemia and Lipid Profiles (scroll down)
    http://www.rejuvenation-science.com/cardiovascular_health.html
    7 Tips For Lowering Your LDL Cholesterol
    http://www.pritikin.com/index.php?option=com_content&view=article&id=1447:7-tips-for-lowering-your-ldl-cholesterol&catid=58:nutrition&Itemid=67
    97 Recommendations to Lower Your Cholesterol
    http://evenstaronline.com/articles/cholesterol.html
    Lowering Cholesterol and Blood Pressure:
    With Omega-3 Oils
    http://www.barleans.com/literature/flax/46-lowering-cholesterol.html

    CHRONIC INFLAMMATION
    I read it's a problem. Getting a C-Reactive Protein blood test at your next physical will give you your level. Here's more info:
    New blood test may be best predictor of heart attack
    http://archives.cnn.com/2000/HEALTH/03/22/heart.test/index.html
    Eating Food Cooked At High Temperature Accelerates Aging
    http://www.lef.org/magazine/mag2003/may2003_awsi_01.html

    CONVENIENCE FOODS
    Healthy ones are hard to find. Here are some that I keep on hand:
    Amy's (Light In Sodium products)
    Favorite - Brown Rice Bowl
    http://www.amyskitchen.com/special_diets/sodium.php
    Dr. Praeger's Sensible Foods
    Favorite - Spinach Pancakes
    http://www.drpraegers.com/
    Veggie Patch Veggie Burgers (produce section)
    Favorite - Garlic-Portabella Burgers
    http://www.veggiepatch.com/contentmgr/showdetails.php/id/242
    Omega Foods Wild Salmon Burgers (freezer section)
    http://www.omegafoods.net/products.htm
    Serve them on Alvarado Street Bakery's Sprouted Burger Buns (frozen)
    http://www.alvaradostreetbakery.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=10140&Category_Code=rollbunn
    And with Alexia's Sweet Potato Fries
    http://www.alexiafoods.com/products.html?category_id=3
    Health Valley
    Favorites - Veggie Chilis, Vegetable Broth
    http://www.healthvalley.com/products/soupschilis.php#nosaltadded
    Boar's Head Low Sodium Turkey
    http://www.boarshead.com/products.html
    Serve it on Alvarado Street Bakery's No-Salt Sprouted Multi-Grain Bread (frozen)
    http://www.alvaradostreetbakery.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=10280&Category_Code=bread
    Ezekiel 4:9 Sprouted Grain English Muffins
    http://www.foodforlife.com/
    http://www.foodforlife.com/
    Garden Of Eatin' No Salt Blue Corn Tortilla Chips
    http://www.gardenofeatin.com/products/product/1037.php
    Enrico's All Natural Salsa
    Favorite - Hot with No Salt Added
    (I sometimes make guacamole by mixing some with an avocado)
    http://www.enricos.com/phaze2/products.htm
    Cool Fruits Freezer Pops (no sugar/artificial sweetener)
    http://www.nspiredfoods.com/
    Here's an article about why "healthy" frozen foods may not be:
    http://www.cspinet.org/nah/06_05/frozenpromises.pdf

    COOKBOOKS
    I've been trading in cookbooks I no longer use via PaperBackSwap.com and people are sending me ones I would rather have! Here's more info: 
    What the Book Club is all about... 
    They help avid readers Swap, Trade & Exchange Books for Free. It's easy: List books you'd like to swap with other club members. Once a book is requested, mail it to the club member. 
    In return, you may choose from 5,032,798 available books! 
    - Books you request are mailed to you for free. 
    - No late fees. No hidden charges. 
    They're NOT just Paperback Books! Enjoy trading Hardbacks, Audio Books, Textbooks and more. 
    Go to 
    http://www.paperbackswap.com/help/how_to_swap_books.php 
    If you sign up, please list me (netgirl) under "referral".

    DAIRY
    Powdered milk controversy
    http://en.wikipedia.org/wiki/Powdered_milk#Controversy

    DELI MEATS
    They're full of all kinds of additives. I do miss the occasional sandwich, though, so when I do have one, I go with Boar's Head. Twelve of their products have been certified by the American Heart Association. Many of their meats and cheeses are qualified for inclusion on the Feingold Association food list for persons on food sensitive diets. Some are reduced in sodium. Here's their link:
    http://www.boarshead.com/products.html

    DIABETES
    Type 2 (formerly known as adult onset) is primarily caused by diet/lifestyle factors. If you would like to reverse it, here's a book co-authored by my favorite dietitian, Brenda Davis, entitled Defeating Diabetes:
    http://www.amazon.com/Defeating-Diabetes-Brenda-Davis/dp/1570671397/
    Here's the one from one of my favorite physician author/speakers, Neal Barnard, the founder of the Physician's Committee for Responsible Medicine (PCRM...www.pcrm.org):
    Dr. Neal Barnard's Book on Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs
    http://www.amazon.com/Neal-Barnards-Book-Reversing-Diabetes/dp/1594865280/

    DIET SCORE
    Rate your current dietary plan here:
    http://www.cspinet.org/EatingGreen/score.html

    DISASTER PREPAREDNESS
    Here's a Consumer's Guide for preparing an emergency food supply:
    http://www.fcs.uga.edu/pubs/current/FDNS-E-34-1.html
    I added the Emergency Food Storage & Survival Handbook (Everything You Need to Know to Keep Your Family Safe in a Crisis) book to my Amazon wishlist, but I see that there are many others on their website, so I'm going to have to spend some time checking them out.
    http://www.amazon.com/Emergency-Food-Storage-Survival-Handbook/dp/0761563679/
    I found How to Survive Anything, Anywhere at Barnes and Noble. It also covers preparedness for things like self-defense and surviving an airplane crash or a house fire.
    http://www.amazon.com/Survive-Anything-Anywhere-Chris-McNab/dp/0071440534/

    ECZEMA
    Nutrition and eczema: from antioxidants to zinc
    http://www.healthy.net/scr/article.asp?Id=2866
    Selenium
    http://www.healthy.net/scr/Article.asp?Id=2068&xcntr=5
    Treating eczema with nutrients - Nutritional Influences on Illness
    http://findarticles.com/p/articles/mi_m0ISW/is_2003_May/ai_100767893

    EXCITOTOXINS
    MSG and Aspartame
    http://www.curezone.com/art/read.asp?ID=52&db=6&C0=17

    EXERCISE
    I don't enjoy it and I've heard I probably never will, but it's got to be done.
    You On A Diet Workout DVD
    http://www.amazon.com/gp/product/B000K7JY7S/102-3238832-9399330
    An Exerciser's Guide To Breathing
    http://www.naturalhealthmag.com/energy/35

    FAIR TRADE

    FAST FOOD
    See chain restaurants, above. For more info, check out these sites:
    http://www.cspinet.org/nah/03_05/fastfood.pdf
    http://www.blurofinsanity.com/fastfood.html
    http://www.kfcmademesick.com/
    http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100141120
    http://www.topix.net/food/fast-food

    FATS
    Palm oil
    http://www.cspinet.org/nah/06_05/cspinews.pdf

    FIBER
    1) Soluble (gums, pectin)
    Benefits: helps lower cholesterol level
    Gums: oats, legumes, guar, barley
    Pectin: apple, citrus fruits, strawberries, carrots
    2) Insoluble (cellulose, hemicellulose, lignin)
    Benefits: insoluble fibers move waste through the intestinal tract without being digested; add bulk and softness to stool, decrease gastrointestinal transit time
    Cellulose: whole-wheat flour, bran, vegetables
    Hemicellulose: bran, whole grains
    Lignan: mature vegetables, wheat, fruit with edible seeds, such as strawberries

    FLATULENCE
    Dr. Oz says we pass gas 14 times per day on average and that any bad smells comes from consuming foods containing sulphur. Here's more info:
    http://en.wikipedia.org/wiki/Flatulence
    Food Data Chart - Sulphur
    http://www.healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data5g.html

    FLAX
    I drink a smoothie containing flax oil three days per week for the 8 grams of omega-3. The recommendation from the US government agencies is usually 1.5 to 2 teaspoons of flax oil per day to supply omega-3 fatty acids for a 2000 kcal diet. The seed gives you more in the way of fiber, but you can get more omega-3 from the oil. 1 tablespoon of flax oil equals 2 tablespoons of ground flaxseed. As with any food, it's best to buy it in its wholest state and grind it yourself. Keep it (and all seeds and nuts) in the refrigerator or freezer. If you go for the oil, choose Barlean's because it's is pure, unfiltered, unrefined, cold pressed daily, made to order for your health food store, air-delivered and dated for freshness. Flax seed oil contains phytoestrogens, which may help to alleviate PMS symptoms and are extremely beneficial in off-setting the unpleasant physical manifestations of menopause, particularly night sweats and hot flashes. Here's more info:
    Just The Flax: A "miracle" seed comes down to earth
    http://www.cspinet.org/nah/12_05/flax.pdf
    The World's Healthiest Foods
    http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81
    Flax - A Healthy Food
    http://www.flaxcouncil.ca/english/index.php?p=g1&mp=nutrition
    Flax Seeds and Flax Oil
    http://www.askdrsears.com/html/4/T041700.asp
    Flaxseed Oil
    http://www.bestnaturalfoods.com/flax_seed_oil.html
    PMS is a real sydrome with real treatment options
    http://www.fatsforhealth.com/library/libitems/PMS-notinhead.php
    Flax: Frequently Asked Questions
    http://www.flaxrd.com/FAQS.htm
    Flax Seed
    http://www.targetwoman.com/articles/flax-seed.html
    Lowering Cholesterol and Blood Pressure:
    With Omega-3 Oils
    http://www.barleans.com/literature/flax/46-lowering-cholesterol.html

    FOOD/HEALTH ARTICLES (needs to be moved to end of page)
    Here are some good ones:
    Basic Foods
    http://www.lifetimefitness.com/magazine/index.cfm?strWebAction=article_detail&intArticleId=465
    The Food-Mood Connection
    http://www.school-for-champions.com/health/fleming_food_mood.htm
    Foods to Avoid or Limit
    http://www.healthy.net/scr/Article.asp?Id=1378
    Nutrition Articles (an archive of many)
    http://www.bestnaturalfoods.com/links_resources.html
    Oprah Favorite Dr. Oz Offers 10 Healthy Tips for '07
    http://www.tvguide.com/News-Views/Interviews-Features/Article/default.aspx?posting={583B2E4F-AE36-4F7B-BE1E-936F8D2FB3F1}
    'Superfoods' Everyone Needs
    http://www.webmd.com/content/article/81/96952.htm
    Ten Foods You Should Never Eat
    http://www.cspinet.org/nah/10foods_bad.html
    Ten Super Foods For Better Health
    http://www.cspinet.org/nah/10foods_good.html

    FOOD/COOKING/BAKING INFORMATION
    There's lots of it here:
    http://www.whfoods.org/
    http://www.recipetips.com/kitchen-tips/t-109-/Knowledge.asp
    http://www.preparedpantry.com/bakerslibrary.htm

    FRUIT ENCYCLOPEDIA
    Learn about all your favorite fruits, including nuts and berries: how to select the best, how to keep them fresh, and some surprising new ways to prepare them in the kitchen.
    http://www.wegmans.com/kitchen/ingredients/produce/fruit/index.asp
    Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. That?s because deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.
    http://www.5aday.com/html/colorway/colorway_home.php

    GRAINS
    They prevent heart disease and colon cancer, improve insulin metabolism, and are rich in antioxidants.
    Here's The Inside Story from the Nutrition Action Healthletter:
    http://www.cspinet.org/nah/05_06/grains.pdf
    Five great grains to add to your diet:
    http://www.deliciouslivingmag.com/magazine/index.cfm?fuseaction=article&articleID=1773
    Sprouted grains:
    http://www.lifetimefitness.com/magazine/index.cfm?strWebAction=article_detail&intArticleId=465

    GRAPEFRUIT SEED EXTRACT
    It's a broad-spectrum anti-pathogen. I bought some to use as a produce wash, but have read more about it since. Now we add several drops to our morning shot of pomegranate juice. Here's more info:
    http://www.hsibaltimore.com/ealerts/ea200510/ea20051003.html

    GROCERY SHOPPING AIDS
    Shopper's Guide to Pesticides in Produce
    http://www.foodnews.org/
    Seafood Selector, Best and Worst Choices
    http://www.oceansalive.org/eat.cfm?subnav=bestandworst

    HEALTHY FOODS/RECIPES
    My personal standards is to keep as close to this list as possible:
    Fresh organic vegetables
    Whole grains
    Legumes
    Fresh organic fruits
    Nuts (raw, unsalted)
    Yogurt
    Fish (wild salmon or other safe fish)
    Organic poultry
    Organic, Omega-3 enriched eggs
    Cold-pressed olive or canola oils
    Canola oil margarine or butter
    Unrefined sweeteners
    Here's the Healthy Eating Pyramid from Harvard:
    http://www.hsph.harvard.edu/nutritionsource/pyramids.html
    Definition Of "Healthy" On Food Labels
    http://www.cfsan.fda.gov/~dms/qa-lab8b.html
    Health Claims On Food Labels
    http://www.fda.gov/fdac/features/1998/698_labl.html
    http://www.faqs.org/nutrition/Foo-Hea/Health-Claims.html
    FDA Proposes Definition For Whole Grains
    http://www.sutterhealth.org/health/healthinfo/reutershome_top.cfm?fx=article&id=27668

    HEART DISEASE
    Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery
    http://www.amazon.com/Ornishs-Program-Reversing-Heart-Disease/dp/0804110387/

    HORMONES
    The US Department of Agriculture (USDA) prohibits the use of all hormones in the raising of hogs or poultry in the United States. Therefore, any poultry or pork labeled "hormone-free" is misleading.
    http://www.eco-labels.org/label.cfm?LabelID=167

    HYPOGLYCEMIA
    Do You Have Undiagnosed Hypoglycemia?
    http://thyroid.about.com/b/a/082140.htm
    Hypoglycemia (Low Blood Sugar)
    http://www.musckids.com/health_library/diabetes/hypo.htm?print

    IMMUNE SYSTEM
    Nutrients keeps immune system in balance
    http://www.ars.usda.gov/News/docs.htm?docid=13740
    Pathogen destroyers give the immune system a helping hand. Here's an article about the "fantastic four" (oil of wild mountain oregano, olive leaf extract, grapefruit seed extract, and garlic):
    http://www.hsibaltimore.com/ealerts/ea200510/ea20051003.html
    I take these the week before, during, and a few days after traveling, especially by plane or to another part of the country where I don't know what is blooming and whether or not it will irritate me. I see no point in taking chances with that when it would just spoil my fun. I did not get sick when I returned from my last convention. Most of the other attendees did.
    Bromelain Sinus Ease (see Allergy Relief above for more details)
    http://www.natlife.com/Brochures/BrmlnSinus.htm
    Their store locator is here:
    http://www.natureslife.com/
    Esberitox® (supercharged echinacea)
    http://www.enzy.com/products/display.asp?id=306&cpmid=338
    Astragalus (in liquid form from the health food store)
    http://en.wikipedia.org/wiki/Astragalus

    KEFIR
    http://www.nutech2000.com/webtext/health/kefir.html

    KIDNEY STONES
    Stoney end: twenty easy ways to eliminate kidney stones
    http://www.findarticles.com/p/articles/mi_m0NAH/is_3_36/ai_n16546082

    KIWIFRUIT
    How to peel a kiwifruit
    http://www.cdkitchen.com/features/tip/382/How-to-peel-a-kiwifruit

    MAGIC BULLET
    The easiest appliance for making smoothies (a great place to hide flax oil). You can usually find them at your local Walgreen's, etc.
    http://www.buythebullet.com/

    MEAT
    Is Your Meat Fit To Eat?
    A brochure that provides a general overview of factory farms and commercially produced meat, including detailed information on the negative effects of factory farming, such as health risks, environmental pollution, threat to family farms, and endangered animal welfare, while also featuring information on why sustainable farming is the solution.
    http://www.sustainabletable.org/getinvolved/materials/IsYourMeatFitToEat.pdf
    Glossary of Meat Production Methods
    An easy reference of sustainable farming practices and their definitions. Terms include pasture-raised, organic, cage-free, non-confined, no added hormones, no antibiotics, and more.
    http://www.sustainabletable.org/getinvolved/materials/GlossaryofMeatProductionMethods.pdf

    MICROWAVE OVENS
    http://www.cspinet.org/nah/04_05/microwavemyths.pdf

    MILK
    It's for baby cows. Because cows are not built to produce as much milk as we're forcing them to, they are prone to a painful udder infection called mastitis. When they are milked, pus and bacteria from the infection flow right along with the milk. This has been linked to causing Crohn's disease in humans. Read more here:
    http://www.vegsource.com/articles2/mead_milk.htm
    http://www.cspinet.org/nah/09_05/milking.pdf
    Here's a great article about milk and small children:
    http://www.askdrsears.com/html/3/T032100.asp

    MSG (MONOSODIUM GLUTAMATE)
    I avoid it. If you do too, here's a list of other names it goes by:
    http://www.msgmyth.com/hidename.htm
    http://www.truthinlabeling.org/hiddensources.html

    NUTRITION
    In general, eating a variety of fresh, whole (unprocessed) plant foods has proven hormonally and metabolically favourable compared to eating a monotonous diet based on processed foods. In particular, consumption of whole plant foods slows digestion and provides higher amounts and a more favourable balance of essential and vital nutrients per unit of energy; resulting in better management of cell growth, maintenance, and mitosis (cell division) as well as regulation of blood glucose and appetite. A generally more regular eating pattern (e.g. eating medium-sized meals every
    3 to 4 hours) has also proven more hormonally and metabolically favourable than infrequent, haphazard food intake.
    http://en.wikipedia.org/wiki/Nutrition
    Nutrition Analysis Tool
    http://www.nat.uiuc.edu/
    Phytochemicals as Nutraceuticals
    http://www.benbest.com/nutrceut/phytochemicals.html
    Nutrition and healthy eating
    http://www.womensweb.ca/nutrition/nutrition.php
    Ultimate List of Nutrition Resources
    http://www.popularcookierecipes.com/resources/ultimate-list-of-nutrition-resources.htm

    NUTS
    http://www.cspinet.org/nah/11_05/nuts.pdf
    http://www.baking911.com/pantry/nuts_seeds.htm
    http://www.vegfamily.com/whole-family/nuts-and-seeds.htm
    http://www.herbs2000.com/h_menu/nuts_seeds.htm

    OILS
    A Primer on Cooking Oils
    http://www.wholefoodsmarket.com/products/oil/index.html

    OMEGA-3
    Omega 3 Fats: For Those That Don?t Eat Fish
    http://www.bestnaturalfoods.com/omega_3_fats.html
    Benefit of Omega 3 Eggs
    http://www.bestnaturalfoods.com/benefit_of_omega_3_eggs.html

    ORGANIC FOODS
    Shopper's Guide to Pesticides in Produce EWG always recommends buying organic, but we know you can't always find it. Our new Guide features the 12 fruits and veggies with the most and least pesticides so you'll know which ones to buy organic, and which conventionally-grown ones are okay when organic isn't available.
    http://www.foodnews.org/
    Is Whole Foods Wholesome?
    The dark secrets of the organic-food movement.
    http://www.slate.com/id/2138176/
    Organic Feuds
    Now that you can find organic everything from frozen burritos to soap to farmed shrimp, this fast-expanding industry is showing some growing pains. Recently, the organic family feuded over legislation that, some argued, would dilute the standards that consumers have come to trust.
    http://www.thegreenguide.com/doc.mhtml?i=112&s=organicfeuds
    Seeds of Crisis for Organic Farms
    Over the past five years or so, while transnational corporations were buying up crop seed companies -- corn, soybeans and cotton -- a Mexican billionaire named Alfonso Romo was quietly acquiring vegetable seed companies (lettuce, carrots, tomatoes, etc.). By the time Monsanto, DuPont and Dow turned their attention to salad bar foods, Romo had already cornered the market, The Wall Street Journal reported in a front-page story in January 1999, noting that, "Now 40% of all vegetables sold in the U.S. supermarkets derive from Mr. Romo's seeds." The Journal interpreted this as a very shrewd business maneuver. As an organic farmer, I read it and thought, "We are about to lose our seed sources."
    http://www.thegreenguide.com/doc.mhtml?i=70&s=seeds

    POMEGRANATE JUICE
    One of the juices containing the highest amounts of antioxidants and it may help fight atherosclerosis. We have 1/4 cup with several drops of grapefruit seed extract added every morning. More info is here:
    http://en.wikipedia.org/wiki/Pomegranate_juice
    http://pomwonderful.com/juice.html
    http://www.webmd.com/content/article/102/106690.htm

    PORK
    I found it extremely easy to give up pork after reading an article entitled Boss Hog in a recent issue of Rolling Stone. Even if you're not interested in giving up pork, please read it to consider why Smithfield pork products are best avoided:
    http://www.rollingstone.com/politics/story/12840743
    Here are more articles on the subject:
    http://www.organicconsumers.org/irrad/circlefour.cfm
    http://www.findarticles.com/p/articles/mi_m0820/is_2001_Feb/ai_70739005
    http://www.smart-kit.com/tag/pork/
    http://www.eatingliberally.org/story__vote_with_your_pork_dec_19_2006_id312
    http://www.smithfieldjustice.com/Documentos/News/PDFs/NYT06152006.pdf
    http://edcone.typepad.com/wordup/2006/06/porked.html
    http://www.berkeleybubble.org/2006/12/18/
    http://www.downbound.com/Pork_s/462.htm
    http://www.factoryfarming.com/Rapsheets/smithfield3.pdf
    http://www.socialistworker.org/2006-2/613/613_08_Smithfield.shtml
    http://www.bankwatch.org/documents/smithfield_report_september2006.pdf
    http://www.inthesetimes.com/site/main/article/2741/
    http://spewingforth.blogspot.com/2005/08/smithfield-foods-rewarded-for-abusing.html

    PREGNANCY
    Here's a list of top ten power foods for pregnant and nursing women:
    http://www.wholefoodsmarket.com/healthinfo/wholebaby/powerfoods.html
    The Importance of Essential Fatty Acids For Pregnant and Nursing Women
    http://www.shirleys-wellness-cafe.com/flaxoilpreg.htm

    PROCESSED FOODS
    Food companies care about their stockholders, not you. If you need a list of reasons to avoid them, click here:
    http://www.puristat.com/standardamericandiet/processedfoods.asp

    PSORIASIS

    REFERENCE
    Your Guide to Quackery, Health Fraud, and Intelligent Decisions
    http://www.quackwatch.org/

    RESTAURANTS
    The portion sizes are out of control, so plan to split a meal with a friend and add an extra salad with house-made dressing. Here are some tips for eating out:
    http://www.mayoclinic.com/health/dash-diet/HI00021

    SALT
    According to Joel Fuhrman, MD, author of Eat To Live, it causes your blood vessels to thin, which can never be reversed. He said that's why vegetarians aren't really living longer; they're just dying of strokes instead of heart disease. He suggests leaving it out of recipes and instead using it sparingly on your plate, so that the salt is closer to your tastebuds.
    To read more about its addictive qualities, click here:
    http://www.cspinet.org/nah/08_05/sodium.pdf
    http://www.rawveg.info/salt.html
    http://www.freedomyou.com/addiction/salt%20addiction.htm
    http://www.medical-library.net/sites/framer.html?/sites/_salt_addiction.html
    To kick the habit, click here:
    http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/
    http://www.ediets.com/news/article.cfm/cmi_1106076/cid_1
    http://www.ndri.com/article/shaking_our_salt_addiction-56.html
    The RealSalt® Difference
    Compared to RealSalt brand salt, many sea salts appear stark white because they have undergone a harsh refining process. Unlike RealSalt, these salts are filled with silicates, dextrose, and other additives. By contrast, RealSalt is an all-natural, kosher-certified sea salt extracted from deep within the earth, crushed, screened, and packaged. RealSalt's unique flecks of color are the result of more than 50 natural trace minerals essential to human health (including natural iodine!).
    http://www.realsalt.com/

    SEAFOOD
    Seafood Selector, Best and Worst Choices
    http://www.oceansalive.org/eat.cfm?subnav=bestandworst

    SHOES
    Earthshoes (with Negative Heel® technology)
    The heart of any shoe is its sole. In the case of Earth® it is our inclined Negative Heel® technology originated by Danish Yoga master Anne Kalsø to naturally align your body. Earth latex rubber or Dura-Light soles feature an exclusive rocker design to promote a natural walking motion. Every Earth foot-bed is fitted with Gelron2000®, a high tech EVA urethane compound that molds to the shape of your foot for a true custom fit that lasts for years.
    http://www.earthshoes.com/comfort.asp

    SHOPPING
    Whole Foods Market
    Founded in 1980 as one small store in Austin, Texas, Whole Foods MarketR is now the world's leading retailer of natural and organic foods, with 191 stores in North America and the United Kingdom. To date Whole Foods Market remains uniquely mission driven: We're highly selective about what we sell, dedicated to stringent Quality Standards, and committed to sustainable agriculture.
    http://www.wholefoodsmarket.com/
    Fresh Market
    The Fresh Market was founded on one simple idea: To bring neighbors, family and friends products they could savor and appreciate. We strive to deliver a shopping experience that is out of the ordinary and delights and surpasses your expectations every time you visit!
    http://www.freshmarket.com/pages/store_locations.aspx
    World's largest, directory of eco-friendly and holistic health products
    http://greenpeople.org/

    SLEEP
    It affects your weight, among other things. Some people believe that sleeping according to a 90-minute cycle is more important than getting 8 hours. Here's more info:
    Perchance to Eat: How Sleep Affects Your Weight
    http://www.cspinet.org/nah/08_05/perchance.pdf
    The power of the Sleep Cycle
    http://glenrhodes.com/index.php?option=com_content&task=view&id=54&Itemid=9
    Polyphasic sleep
    http://en.wikipedia.org/wiki/Polyphasic_sleep
    http://www.stevepavlina.com/blog/2005/10/polyphasic-sleep/
    Circadian rhythm
    http://en.wikipedia.org/wiki/Circadian_rhythm
    8 Infant Sleep Facts Every Parent Should Know
    http://www.askdrsears.com/html/7/T070200.asp

    SNACKS
    Here's a list of simple no-cook healthy snack ideas. The article is aimed at snacks for children, but I think it would apply to anyone looking for healthy snack ideas.
    http://www.wholefoodsmarket.com/recipes/kids/snackideas.html

    SOY
    The Care And Handling Of Soy
    A guide to using and storing everything from miso to tofu
    From Vegetarian Times magazine
    http://findarticles.com/p/articles/mi_m0820/is_2000_April/ai_60376134/pg_1

    SOY SAUCE/TAMARI
    I don't use it due to the salt/sodium content. When a recipe calls for it, I substitute Bragg Liquid Aminos. Some people say it's not healthy. Here's more info:
    Many raw foodists and others believe that Braggs Amino Acid, a non-fermented soy sauce available in health food stores all over the world, is a neurotoxin and unhealthy to ingest and that soy itself is dangerous for the health. http://www.essentialoilcookbook.com/html/fascinating-braggs.htm
    Every so often the following group of articles enjoys a resurgence of airtime in the raw-food community.
    http://www.welikeitraw.com/rawfood/2005/06/bragg_liquid_am.html

    STORAGE
    Dried fruit, grains, and nuts should be stored in the refrigerator. I use plastic shoeboxes (without the lids) for bins to separate foods. On the bottom shelf I have three. One for dairy products, such as margarine and parmesan cheese. We top our spaghetti with parmesan, so I buy rinds for cheap from Whole Foods Market and use a Microplane to grate them. Their Home Series line includes a grater attachment for protecting your hands when grating small or thin foods, such as the parmesan rinds. I found that at Williams-Sonoma. The other two bins are used for our nuts and dried fruits. There's just enough room beside the three bins for a carton of eggs. Yogurts can be stacked conveniently on top of the egg carton. I also but a bin on one side of the produce drawer to hold rices and home-made mixes, which contain the measured dry ingredients for my favorite recipes. I store my flours in airtight glass flour jars I found at World Market along the back of the top shelf. I plan to buy a flour mill someday, so I guess those jars will end up holding whole grains. Here's more info:
    http://www.purejoyplanet.com/articles.php
    http://www.baking911.com/pantry/storage_ingredients.htm
    http://www.extension.umn.edu/distribution/nutrition/DJ1000.html
    http://us.microplane.com/index.asp?PageAction=VIEWCATS&Category=20

    STRESS
    Find ways to deal with it. According to Dr. Oz, abdominal fat is an indication of how well you cope, no matter what your brain is telling you.
    Seven Simple Ways To Reduce Stress
    http://www.lifeforce-labs.com/tips.html

    SUBSCRIPTIONS (needs to be moved to end of page)
    I think these are worth having:
    The Green Guide
    http://www.thegreenguide.com/
    Natural Home Magazine
    http://www.naturalhomemagazine.com/
    Nutrition Action Healthletter (NAH)
    Published by the Center for Science in the Public Interest (CSPI), an independent non-profit consumer health group, founded in 1971. CSPI advocates honest food labeling and advertising, safer and more nutritious foods,and pro-health alcohol policies. CSPI's work is supported by NAH subscribers and foundation grants. CSPI accepts no government or industry funding. NAH, first published in 1974, accepts no advertising.
    http://www.cspinet.org/nah/index.htm
    If I had extra time and money, I'd get these:
    Natural Health
    http://www.naturalhealthmag.com/
    Vegetarian Times
    http://www.vegetariantimes.com/

    SUSTAINABILITY
    3 Easy Steps To Sustainability
    A great introduction for those who have just learned about sustainability and want to know what to do next.
    http://www.sustainabletable.org/getinvolved/materials/3Steps.pdf
    The Eat Well Guide is the easiest and most comprehensive way for you to find wholesome, fresh, sustainable food in the US and Canada.
    http://www.eatwellguide.org/

    SWEETENERS
    Understanding sugar and the alternate sweeteners and making some healthful decisions
    http://www.deliciousorganics.com/Controversies/sweet.htm
    How Sweet it Is (health risks of sugar substitutes and benefits of natural sweeteners)
    http://www.encyclopedia.com/doc/1G1-68951946.html
    The Sugar-coated Truth
    http://www.everydiet.org/articles/sugar_and_alternatives.htm
    Sweet Facts You Should Know About Sugar
    http://www.askdrsears.com/html/4/T045000.asp#top
    Cane Sweeteners Masquerading as ?Healthful?
    http://www.rwood.com/Articles/Sugar_and_Quality_Sweeteners.htm
    On the Sweet-Tooth of a Dilemma: Don't look now, but good ol' sugar has made a comeback at the health food store
    http://www.organicanews.com/news/article.cfm?story_id=23
    10 Tips for Wise Sugar Use
    http://www.elsonhaas.com/health_tips/2001_october.html
    Guide To Using Natural Sweeteners
    http://www.naturodoc.com/library/nutrition/natsweets_use.htm
    Guide to Natural Sweeteners (scroll down for Substitutions)
    http://www.wholefoodsmarket.com/recipes/kitchentips/sweeteners.html
    Beat Your Sugar Cravings
    http://www.motherearthnews.com/Natural_Health/2005_June_July/Beat-Your-Sugar-Cravings
    The Dark Side of High Fructose Corn Syrup
    http://www.bestnaturalfoods.com/dark_side_high_fructose.html
    Sugar coated: We're drowning in high fructose corn syrup. Do the risks go beyond our waistline?
    http://www.sfgate.com/cgi-bin/article.cgi?f=/chronicle/archive/2004/02/18/FDGS24VKMH1.DTL
    Fructose: Maybe Not So Natural...and Not So Safe
    http://www.thenutritionreporter.com/fructose_dangers.html
    Aspartame Dangers Revealed!
    http://www.sweetpoison.com/
    A soda alternative that I rely on is The Switch, a 100% juice carbonated beverage with no added sugar or artificial sweeteners. There are no artificial flavors, colors, or preservatives either. These are their flavors and my ratings: Fruit Berry (**), Orange Tangerine (**), Citrus Blend (***), Watermelon Strawberry (*), Apricot Peach (**), Lemonade (**), Cranberry Ginger (*), Black Cherry (***), Tropical Punch (*), Grape (**), Orange Mango (**).
    http://www.switchbev.com/
    A friend of mine wrote about Coke:
    Have you ever wondered why Coke comes with a smile? It?s because it gets you high. They took the cocaine out almost a hundred years ago. You know why? It was redundant.
    * In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don?t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
    * 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There?s plenty of that at this particular moment)
    * 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
    * 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
    * >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
    * >60 Minutes: The caffeine?s diuretic properties come into play. (It makes you have to pee.) It is now assured that you?ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
    * >60 minutes: As the rave inside of you dies down you?ll start to have a sugar crash. You may become irritable and/or sluggish. You?ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.
    * This will all be followed by a caffeine crash in the next few hours. (As little as two if you?re a smoker.) But, hey, have another Coke, it?ll make you feel better.

    TEA
    There are various types of green tea. If you've tried green tea, but only in the form of tea bags and brewing in the usual method, I urge you to try buying some leaves from your local health food or tea store and paying attention to water temperature. I've read that if you allow the water to boil, it will result in bitter tea. I also suspect that green tea, sold in the form of teabags, might be a lesser quality tea. Unfortunately, I heard a naturopath state that the antioxidant benefits could only be achieved if the tea was steeped for several hours, but I haven't verified that yet. Still, I bought a "thermos" from China that allows a large amount of tea to be steeped and transported. It does not, however, keep the tea warm.
    Here's more info on tea:
    http://en.wikipedia.org/wiki/Tea
    http://en.wikipedia.org/wiki/Health_benefits_of_tea
    http://www.japanesegreenteaonline.com/brewing.htm
    Here's the link to a tea thermos. The one I bought on eBay was larger and had a carrying strap.
    http://www.amazon.com/Summit-Tea-Company-Cup-Thermos/dp/B000I68LIE

    THYROID
    Selenium Deficiency: The Role of Selenium in Immune System and Thyroid Health
    http://autoimmunedisease.suite101.com/article.cfm/selenium_deficiency

    TOMATOES
    Tomatoes: Ketchup & Beyond
    http://www.bestnaturalfoods.com/newsletter/tomatoes.html

    TRANS FAT
    Even the USDA says it's worse than saturated fat and they've said there is no recommended daily allowance. While the inclusion of trans fat has been added to nutrition labels, you still need to make sure there are no hydrogenated or partially hydrogenated fats in the ingredients list. Food companies can list their trans fat grams as zero as long as there is one-half gram or less per serving, so what they're doing is reducing the size of their servings in order to make it so. Some manufacturers who have done away with hydrogenated and partially hydrogenated oils are substituting tropical oils. Although this is an improvement, they're the least healthy of the saturated fats. You can read more here:
    http://www.cspinet.org/new/pdf/trans_q_a.pdf
    http://www.cfsan.fda.gov/~dms/qatrans2.html

    TRAVEL
    Portable meals and snacks for healthy travels
    http://www.deliciouslivingmag.com/magazine/index.cfm?fuseaction=article&articleid=2328

    VEGETABLE ENCYCLOPEDIA
    Learn here the many varieties of your garden favorites, how to select the best from the supermarket, their uses and preparation, nutrition information . . . everything to get the most from your vegetables.
    http://www.wegmans.com/kitchen/ingredients/produce/vegetables/index.asp
    Eating 5 or more servings of colorful fruits and vegetables a day is part of an important plan for healthier living. That?s because deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.
    http://www.5aday.com/html/colorway/colorway_home.php

    VEGETARIAN FOODS
    Here are six arguments for eating a vegetarian meal more often:
    http://www.cspinet.org/EatingGreen/index.html
    Vegetarian Starter Kit
    http://www.pcrm.org/health/veginfo/vsk/index.html
    Restaurant Vegetarian Starter Kit (for restaurants who want to add more vegetarian dishes to their menus)
    http://www.pcrm.org/health/rvsk/index.html
    Join your local vegetarian society, even if you're not a vegetarian. Most have a monthly pot-luck dinner where you get an opportunity to try vegetarian dishes before you take the time to make the recipe yourself. Find the nearest group here:
    http://www.navs-online.org/fraffil.html
    Or here:
    http://greenpeople.org/search2nd.cfm?type=Organization_Success
    Vegetarianism: Healthful but Unnecessary
    http://www.quackwatch.org/03HealthPromotion/vegetarian.html

    VITAMINS AND SUPPLEMENTS
    A comparison of plant-based multi-vitamins is here:
    http://www.drgreger.org/multivitamins.pdf
    I take Dr. Fuhrman's brand since I limit sodium intake. Here's more info:
    http://www.drfuhrman.com/shop/GCF.aspx
    B6 is destroyed by alcohol, so I take it the day after having any. Here's some info:
    http://healthlink.mcw.edu/article/985640580.html
    If you eat vegetarian most of the time, you need to supplement with B-12 sublingually instead of getting it in your multi-vitamin. Here are some articles:
    http://www.veganoutreach.org/health/b12letter.html
    http://www.veganforum.com/forums/archive/index.php/t-695.html
    Calcium is important for everyone. One in four American men develops osteoporosis. It must be taken with Vitamin D to be absorbable. Only 500mg can be absorbed at one time, so you have to take it multiple times per day. Here's info:
    http://en.wikipedia.org/wiki/Calcium
    Here's a food-based variety:
    http://www.rainbowlight.com/Categories.aspx?Category=d7675e6e-3c5f-415d-802a-649a02ce93c5
    DHA is important for vegans. Neuromins® brand DHA supplements are an excellent source of DHA omega-3:
    http://store.martek.com/store/
    Whole Foods Diet: Beyond Vitamins
    http://www.bestnaturalfoods.com/beyond_vitamins.html

    WATER
    It may be more important than eating healthy, in that it improves mood so that you'll be more likely to want to eat healthy, but don't drink at mealtime since it dilutes digestive juices. The definition of dehydration is the loss of water and salts essential for normal body function. According to the Mayo Clinic, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
    It's especially important for older adults to stay hydrated since their sense of thirst diminishes as you age. Seniors who have relocated to areas where the weather is warmer or dryer than the climate they are accustomed to are even likelier to become dehydrated unless they make it a practice to drink even when they are not thirsty. An infant who does not wet a diaper in an eight-hour period is dehydrated. Here are some articles I found helpful:
    Dehydration
    http://healthresources.caremark.com/topic/topic100586704
    Living Stress-Free ~ Naturally!
    http://bewellwithmichelle.blogspot.com/2006/10/stressed-and-depressed-or-dehydrated.html
    Preventing dehydration - a healthy adult should drink 8 to 10 cups of water per day http://www.findarticles.com/p/articles/mi_m0820/is_n245/ai_20157501
    Water: How much should you drink every day?
    http://www.mayoclinic.com/health/water/NU00283
    For those who need flavor added:
    True Lemon (free samples available)
    http://www.truelemon.com/sample.html
    Water Sensations (free samples-you pay $1.75 shipping)
    http://www.watersensations.com/default.asp

    WINE
    The resveratrol from one glass of red wine three or four times a week may be enough to starve any nascent cancer cells, the scientists say.
    http://www.prevention.com/article/0,5778,s1-1-55-162-4610-1,00.html
    "Moderate alcohol drinking, less than 25 grams per day, has a favorable role on cardiovascular disease risk," states Professor Carlo La Vecchia, co-author of the article. "[However] it is associated with increased risk of cancers of the upper digestive tract and larynx, and also of the intestines, liver, and *****." The article lists primary liver cancer, cancers of the female ***** and of the large bowel in both sexes, as being associated with alcohol drinking. Further death from diseases including cirrhosis, chronic pancreatitis, hypertension and stroke are strongly related to alcohol drinking."
    http://www.sciencedaily.com/releases/2005/01/050131224221.htm
    In a study of 696 women diagnosed with epithelial ovarian cancer and a control group of 786 cancer-free women, scientists found that women who drank any amount of beverage alcohol seemed to enjoy a reduced risk of ovarian cancer. On average, those who consumed less than one drink of wine, beer or liquor per week showed a 20 percent reduction in the risk for this cancer; women who reported consuming of around 25 grams per day of alcohol (two standard drinks) showed only about one-half the risk of ovarian cancer compared with non-drinkers.
    http://www.wineloverspage.com/wineadvisor1/tswa040430.phtml
    Alcohol Consumption and the Risk of Cancer
    A Meta-Analysis http://pubs.niaaa.nih.gov/publications/arh25-4/263-270.htm
    Bottle of Wine 750 ml 4 - 6 oz. glasses http://drinkoftheweek.com/tools/measurements.html

    WOMEN'S HEALTH
    The Hormone Survival Guide for Perimenopause
    by Nisha Jackson, Ph.D.
    This guide explains the significant changes in mood, weight, sex drive, and well-being that women between the ages of 35-50 experience during the years leading up to menopause, as well as ways for women to regain control of their hormonal imbalances.
    http://www.amazon.com/dp/0974206709/ref=nosim/?tag=realage

    YOGURT
    Stonyfield Farm
    The largest organic yogurt producer and a leading advocate for organic food production in the U.S. The entire Stonyfield Farm yogurt line contains inulin, a natural dietary fiber found in over 35,000 common foods like artichokes, asparagus, onions, garlic, raisins and bananas. The inulin used in Stonyfield Farm yogurts comes from chicory roots. Previous studies demonstrate that the inulin used in Stonyfield Farm yogurts increases calcium absorption by as much as 20 percent. A newly published study in the American Journal of Clinical Nutrition shows that inulin increased calcium retention or bone density in adolescents by 15 percent. This increase in calcium absorption and bone density resulted after supplementing the diet with 8 grams of inulin.
    http://www.stonyfield.com

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    RESOURCES (in order of preference):

    Mehmet Öz, MD and Michael Roizen, MD
    YOU: The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger
    YOU: On A Diet: The Owner's Manual for Waist Management
    YOU: The Smart Patient: An Insider's Handbook for Getting the Best Treatment
    The Dorm Room Diet
    http://www.realage.com/doctorcenter/intro.aspx

    Walter Willett, MD
    The Nutrition Source: Knowledge For Healthy Eating (Department Of Nutrition, Harvard School Of Public Health) http://www.hsph.harvard.edu/nutritionsource/
    Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0743266420/
    Willett issues his pronouncements on nutrition atop a mountain of evidence.
    He heads the largest, longest-running and most respected study on the relationship between nutrition and human diseases. Science Watch, a publication that tracks trends in basic research, reported last June that in the entire field of medicine, Willett and his colleagues "account for three of the Top Ten papers," as ranked by average citations per year.
    http://www.umich.edu/~newsinfo/MT/96/Fall96/mta1f96.html

    Greg Hottinger, RD
    The Best Natural Foods on the Market Today: A Yuppie's Guide to Hippie Food The information there, including the book The Best Natural Foods On The Market Today: A Yuppie's Guide To Hippie Food, was written to help empower you, your family, or someone else you love to start down the road of healthier eating.
    http://www.bestnaturalfoods.com/about.html

    Brenda Davis, RD
    The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet Becoming Vegan: The Complete Guide To Adopting A Healthy Plant-Based Diet Defeating Diabetes http://www.brendadavisrd.com/books.asp

    Neal Barnard, MD
    Physicians Committee for Responsible Medicine A nonprofit organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research.
    http://www.pcrm.org
    Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally
    Dr. Neal Barnard's Book on Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs
    http://pcrm.safeshopper.com/

    Joel Fuhrman, MD
    Joel Fuhrman M.D. is a board-certified family physician who specializes in preventing and reversing disease through nutritional and natural methods.
    Eat To Live: The Revolutionary Formula For Fast and Sustained Weight Loss Fasting and Eating for Health, A Medical Doctor's Program For Conquering Disease Disease-Proof Your Child: Feeding Kids Right http://www.drfuhrman.com/

    Dean Ornish, MD
    Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weight Safely While Eating Abundantly Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery http://www.amazon.com/exec/obidos/search-handle-url/102-3238832-9399330?%5Fe
    ncoding=UTF8&search-type=ss&index=books&field-author=Dean%20Ornish

    Andrew Weil, MD
    The Beginner's Guide To Healthy Eating
    Eating Well For Optimum Health: The Essential Guide To Food, Diet & Nutrition The Healthy Kitchen
    http://www.drweil.com/drw/u/id/PAG00346

    Joy Bauer, RD
    Complete Idiot's Guide To Total Nutrition The 90/10 Weight-Loss Plan: A Scientifically Designed Balance of Healthy Foods and Fun Foods http://www.joybauernutrition.com/

    John McDougall, MD
    Dr. McDougall's Health and Medical Center John A. McDougall, M.D. is a physician and nutrition expert who teaches better health through vegetarian cuisine. John A. McDougall, MD. has been studying, writing and "speaking out" about the effects of nutrition on disease for over 30 years.
    The McDougall Program: 12 Days to Dynamic Health http://www.drmcdougall.com
    Marion Nestle
    What To Eat: An Aisle-By-Aisle Guide To Savvy Food Choices & Good Eating Food Politics: How the Food Industry Influences Nutrition and Health Safe Food: Bacteria, Biotechnology, and Bioterrorism Taking Sides: Clashing Views on Controversial Issues in Food and Nutrition http://www.foodpolitics.com/pages/books.htm

    Michael Greger, MD
    Dr. Greger is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr.
    Greger has been invited to lecture at countless universities, medical schools and conferences around the world, including the Conference on World Affairs, the International Bird Flu Summit, and the National Institutes of Health.
    Maximum Nutrition: Transitioning Towards a Plant-Based Diet
    http://www.veganmd.com/

    Joseph Mercola, OD
    The Best Natural Health Information and Newsletter http://www.mercola.com/

    John Robbins
    Diet for a New America: How Your Food Choices Affect Your Health, Happiness and the Future of Life on Earth The Food Revolution: How Your Diet Can Help Save Your Life and Our World Reclaiming Our Health: Exploding the Medical Myth and Embracing the Sources of True Healing http://www.foodrevolution.org/market/products1.htm

    Vegetarian Resource Group
    A non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. In addition to publishing the Vegetarian Journal, VRG produces and sells cookbooks, other books, pamphlets, and article reprints.
    http://www.vrg.org/

    Vegetarian Times
    Vegetarian Times delivers all the information readers need to live a more healthful lifestyle. Every month our magazine provides a variety of delicious, staff-tested vegetarian and vegan recipes as well as cooking tips and entertaining suggestions. Also found in our pages is comprehensive coverage of the latest research on health, nutrition and fitness.
    http://www.vegetariantimes.com/

    OTHER BOOKS:
    I either find these helpful or have them on my Amazon wishlist. See Cookbooks (below) for my favorite cookbooks.

    Color Code: A Revolutionary Eating Plan for Optimum Health, The
    http://www.amazon.com/Color-Code-Revolutionary-Eating-Optimum/dp/0786886218/

    Dictionary of Healthful Food Terms
    http://www.amazon.com/Dictionary-Healthful-Food-Terms-Bennett/dp/0812097513/

    Eating On The Run
    http://www.amazon.com/Eating-Run-Evelyn-Tribole/dp/0736046089/

    Encyclopedia of Vegetables & Vegetarian Cooking, The Complete
    http://www.amazon.com/Complete-Encyclopedia-Vegetables-Vegetarian-Cooking/dp/1901289036/

    The Food Substitutions Bible: More than 5,000 Substitutions for Ingredients, Equipment and Techniques
    http://www.amazon.com/Food-Substitutions-Bible-Ingredients-Techniques/dp/0778801195/

    Good Food: The Comprehensive Food and Nutrition Resource
    http://www.amazon.com/Good-Food-Comprehensive-Nutrition-Resource/dp/0895947463/

    HealthSmart Personal Health Organizer http://www.amazon.com/dp/1592570615/ref=nosim/?tag=realage

    Healthy Dining Guide, ViVa's (I keep this one in my car)
    http://www.amazon.com/ViVas-Healthy-Dining-Guide-Margolin/dp/0970767803/

    Healthy Highways: The Road Guide To Healthy Eating (I keep this one in my car)
    http://www.amazon.com/Healthy-Highways-Travelers-Guide-Eating/dp/1886101108/

    A Homeopathic Handbook of Natural Remedies: Safe and Effective Treatment of Common Ailments and Injuries http://www.amazon.com/Homeopathic-Handbook-Natural-Remedies-Effective/dp/0812991885/

    The Pleasure Trap: Mastering the Hidden Force That Undermines Health & Happiness
    http://www.amazon.com/Pleasure-Trap-Douglas-J-Lisle/dp/1570671974/

    Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements
    http://www.amazon.com/Prescription-Nutritional-Healing-4th-Supplements/dp/1583332367/

    Restaurant Confidental (I keep this one in my car)
    http://www.amazon.com/Restaurant-Confidential-Michael-F-Jacobson/dp/0761100350/

    SuperFoods Rx: Fourteen Foods That Will Change Your Life
    http://www.amazon.com/SuperFoods-Rx-Fourteen-Foods-Change/dp/0060535679

    COOKBOOKS:
    These are my favorites or ones on my wishlist.

    The Healthy Cook: The Ultimate Illustrated Kitchen Guide to Great Low-Fat Food
    http://www.amazon.com/Preventions-Healthy-Cook-Ultimate-Illustrated/dp/1579542433/

    The No-Salt, Lowest-Sodium Cookbook
    http://www.amazon.com/No-Salt-Lowest-Sodium-Cookbook-Donald-Gazzaniga/dp/0312291647/

    The No-Salt, Lowest-Sodium Light Meals Book
    http://www.amazon.com/No-Salt-Lowest-Sodium-Light-Meals-Book/dp/0312335024/

    The No-Salt, Lowest-Sodium Baking Book
    http://www.amazon.com/No-Salt-Lowest-Sodium-Baking-Book/dp/0312335245/

    Pocket Vegan (an iPod based vegan recipe database with 277 select recipes)
    http://www.enriquequinterodesign.com/pocketvegan.html

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