phytochemical content and therefore its nutritional value. The minimum daily recommendation is three to five one-half cup servings, more is better!

Not all vegetables are created equal though. Organically raised vegetables are superior to conventionally raised. By choosing organic, not only will you limit your exposure to potentially harmful substances such as herbicides, pesticides and insecticides, but you will receive greater nutritional benefit also. Research has shown that organically raised vegetables contain significantly more vitamins, minerals, cofactors, coenzymes, and phytochemicals.

Research has also shown fresh raw vegetables to be the best. Lightly steaming them is also acceptable. Frozen is the next best thing. Cooked foods were found to contain fewer live enzymes that led to mild changes in white blood cell counts, indicating that they were triggering allergic reactions in even otherwise healthy individuals. Pressure-cooked or canned foods caused moderate increases in blood composition, so they should be limited. Artificial and highly processed foods (all boxed and prepared foods) do not contain enzymes and caused significant increases in white blood cell counts.

If you have special dietary needs, for example, weight loss or candidiasis, your treatment recommendations will further clarify choices for vegetables. For now, just try to increase your consumption of vegetables.

See the section on washing of fruits and vegetables for non-organic vegetables

Fruits.

Organic is again best. Choose locally grown fruits when possible. Fruits should be eaten by themselves, at least one-half-hour before meals or two hours after. Try eating 2 -3 servings of raw, ripe fruit daily as a snack between meals or first thing in the morning.

Since fruits are loaded with enzymes they are easily digested. If they are eaten with other foods, their digestion will be interfered with and they will begin to ferment. The fermentation will result in intestinal gas production and may potentially toxify the intestines.

See the section on washing of fruits and vegetables for non-organic vegetables.

Healthy Fats.

Without fats we could not exist. Your brain is 60% fat. Fat is used in the membrane of every cell in your body. We use fat to power our cells, clot our blood, and to make hormones. There are three critical facts we need to consider: I) too much fat can lead to disease, 2) too little fat can lead to disease, and 3) the type and balance of fats is absolutely essential. Healthy fats are essential to optimum health.

Use only organic seeds or oils. When choosing oils use cold-processed, expeller-pressed oils

exclusively. Coconut oil, butter or ghee (clarified butter) are perhaps the best high-temperature

(375° F/190 C) cooking oils. Olive oil is a reliable cooking oil for moderate temperatures

((325°F/163°C). Sesame, pistachio, hazelnut, and almond are also good moderate temperature oils. For lower temperature (212°F/100°C) cooking safflower, sunflower, and pumpkin are good choices. For cold uses as condiments and salad dressings flax and walnut are good choices. Keep (continued on page 10)

@Center For Natural Medicine, P.A.

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