Netgirl's Healthy Cookbook

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