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Eating For Health

by Ed Bauman, Ph.D.

A plant-based “Eating for Health” food plan provides the balance of nutrients for optimal health and well-being.

Eating for Health

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Foods in their essential unadulterated form provide nutrients and co-factors that support growth and healing. Food is diminished in value when it is grown in poor soil that has been treated with synthetic herbicides, pesticides, and fertilizers. Healing foods contain important macro, micro, and phytonutrients; contain energetic properties; have tastes that influence organs, glands and tissues; have natural chemicals that calm or excite brain and nerve cells. Below are some specific healing foods.

Flax Seed - contains 27 anti-cancer compounds including fiber, pectin, vitamin E, magnesium, and sitosterol. Flax is an excellent source of lignans which, when converted in the gut to phytosterols, deactivate potent estrogens and testosterones that contribute to cancer growth. Rich in omega 3 fatty acids, flax has a soothing, anti-inflammatory effect. The seeds can be crushed or used in oil form (Consume 1-2 tablespoons per day of either.)

Soyfoods - such as tempeh, tofu, miso, shoyu and soymilk
Soyfood contain high levels of valuable phytonutrients important in detoxification, viral defense against HIV and EBV, adapting to puberty and menopause, and preventing breast, colon and prostate cancer. The genistein and isoflavones are greatly enhanced by fermentation. (1-2 servings per day suggested).

Garlic and Onions - renowned anti-biotic, anti-fungals,
and chemical detoxifiers. They are useful in prevention and treatment of Alzheimer’s disease and depression by normalizing serotonin levels. Rich in anti-oxidants selenium, quercetin, and glutathione, garlic and onions protect against and can be used to treat cancer, heart disease, strokes, and hypertension (1-4 cloves/day or 300 mg. extract t.i.d.).

Sea Vegetables - Dulse, Nori, Kombu and Agar are protective
against electro magnetic radiation and chemical and metal toxicity. These mild, wild foods provide diverse and balanced trace minerals lacking in mainland soil.

Cruciferous Vegetables - including cabbage, broccoli,
cauliflower, kale, and Brussels sprouts. These are very nutrient dense, with anti-oxidants, carotenes, vitamins C and E, and selenium. They protect against free radical damage, and the phytochemical indole alters pathways to deconjugate excess estrogen and testosterone, while sulphorophane stimulates liver phase 2 conjugating enzymes to clear carcinogenic metabolites. (1-2 servings per day suggested.)

Citrus Fruits - cool and refresh the body, while cleansing
the blood, lymph, liver and kidneys. Each part of the fruit is valuable: the skin has powerful aromatic oils which exhibit anti-microbial activity; the pulp is rich in anti-inflammatory, anti-allergenic, tissue stabilizing bioflavonoids; the juice provides vitamin C, electrolytes and trace minerals. (1-2 pieces per day suggested.)

Non-Glutinous Grains - such as quinoa, buckwheat, rice,
millet, and amaranth. These are nutrient-dense,hypoallergenic, complex carbohydrates, with a balance of B vitamins and magnesium to support optimal digestion and balanced blood sugar. The over consumption of wheat, rye, and oats contribute to digestive weakness, immune activation and chronic inflammatory disorders.


Each wholesome food that we choose to eat provides
specific nutrients our bodies need to make daily antioxidants, detoxification factors, and new cells. Knowing the nutritional specialties of organic, staple foods are a great way to design a targeted therapeutic or rejuvenation diet plan.

Artichokes (Liver and Kidney Specialist)

Artichokes contain a substance called cynarin, which has been shown to stimulate bile secretions. This helps clear out a sluggish liver to improve fat emulsification and overall digestion. It also has diuretic properties making it useful for kidney problems. In France, artichokes have been used to lower cholesterol and to treat arteriosclerosis. Chinese medicine identifies it as sweet, salty, and bitter, believed to tone the blood, stimulate chi, drain away excess fluid, and detoxify the system. Its high mineral content makes it a remedy for deficient blood (anemia).

Sesame Seeds (Skin, Nerves, and Gland Specialist)
Sesame seeds are a valuable source of protein, vitamin E, and the important minerals--calcium, magnesium, and zinc. Sesame can be added to all kinds of dishes from soups, to salads, grains, sauces, spreads, and desserts. Sesame oil is high in mono and polyunsaturated fatty acids, soothing to the nerves and glands, and lubricating to the skin and mucous membranes of the gastrointestinal tract. Sesame is used to relieve constipation, hemorrhoids, and urinary
infections. In India, a decoction of sesame seeds, with fennel and cardamom, is a remedy for delayed menstruation. In Chinese medicine, sesame seeds are warming, demulcent, and friendly to the lung and large intestine. (Beware of hulled white sesame seeds, which can be rancid.)

Miso (GI Specialist)

Miso is a naturally fermented soybean paste made with whole soybeans and cereal grains. It adds a rich flavor and valued alkaline rich minerals to soups, sauces, dressings, and main dishes. Unpasteurized miso is a live food containing lactic acid bacteria and enzymes that assist digestion. It can be added to hot dishes at the end of cooking, with caution not to boil or microwave it, thus preserving the beneficial bacteria. Miso is rich in amino acids, vitamin A, potassium, sodium, calcium, and phosphorus. It also contains trace amounts of vitamin B-12. Research indicates that miso is protective against radiation, environmental pollutants and may reduce the risk of cancer, especially of the reproductive organs.

Eggs (Brain and Reproductive Specialist)

Eggs from hormone, antibiotic and pesticide free hens are an inexpensive, nutrient rich food. They provide an excellent source of high biological value protein, iron, zinc and B vitamins, including ample vitamin B-12. The lecithin in the egg yolk is rich in choline, a precursor to acetyl choline, the brain neurotransmitter that keeps us alert and intellectually sharp, with excellent short-term memory and problem solving abilities. Choline also keeps cholesterol emulsified, elevating beneficial HDL levels, while clearing LDL cholesterol. The cholesterol in eggs actually helps us to manage stress, as it is a precursor for balanced adrenal and reproductive hormones. Eggs are good for deficient, cold symptoms. They improve fertility, while balancing the female menstrual cycle. Many experts now recommend an upper limit of ten eggs per week (from all sources).

Wild Rice (Nerve Specialist)
Wild rice is not true rice, but the seeds of a North American wild aquatic grass. Weight for weight, wild rice contains twice the protein of white or brown rice, as well as more phosphorus, zinc, and riboflavin (vitamin B-2). Wild rice is considered a warming food in Ayurveda, whereas rice is normally thought of as a cold food. It concentrates warmth in the lower body, and stabilizes the nervous system. A soothing rice porridge or congee can be made with rice (1 cup), cooked with mung beans (1/2 cup) boiled in 4 cups of water and cooked slowly for 3 hours, adding flax seeds (1/4 cup) and eaten all day.

Orange Vegetables (Lung and Lymph Specialists)

Orange vegetables such as carrots, winter squash, pumpkins and orange peppers are rich in alpha carotene, recently reported as more cancer-protective than the often synthesized beta-carotene. Two American studies suggest alpha carotene significantly reduces the risk of lung cancer. Japanese animal studies show that it can inhibit the growth of cancer cell lines in the liver, lungs and skin. Only one carrot a day is a cancer-protective dose. In Chinese medicine, carrots are valued for their beneficial action on the lungs, for easing whooping cough and coughs in general, and to dissolve stones and tumors.

Tomatoes (Liver Specialist and Cancer Protective)

Tomatoes are abundant in lycopene, another of the carotenoid family. Japanese researchers found that diets supplemented with lycopene significantly suppressed the development of breast cancer, while boosting the immune system in general. Lycopene is also found in important quantities in pink grapefruit, guavas, watermelon, and green onions.

Seafood (Metabolism Specialist)

Seafood is rich in protein, trace minerals, and essential fatty acids. Seafood includes large and small ocean fish, shellfish, sea vegetables, and algae (spirulina and chlorella). Each brings to the table nutrients that are often lacking in a landlocked diet. Seafoods are the richest sources of chromium, selenium, iodine, vanadium, zinc, and copper--vital elements for healthy blood sugar metabolism and weight management. Trace elements support thyroid and pancreatic hormone synthesis, delivery, and cellular uptake of insulin and thyroid hormone. The omega 3 fatty acids in seafoods have been shown to lower blood cholesterol levels while relieving inflammatory disorders of the gastrointestinal system and the joints. SG

Ed Bauman, Ph.D. is the founder and director of Bauman College,
offering training programs in Holistic Nutrition and Culinary Arts. He is also the director of Partners In Health clinic in Penngrove, California, and is a much-loved and respected nutrition and health instructor. Visit www.baumancollege.org

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