Diet Quotes

The sugar alcohols sorbitol and xylitol are harmless in themselves, but they aren't absorbed by the body and end up in the colon, where they can draw in fluid and cause diarrhea. This is why they're only used commercially in small quantities, such as in mints or chewing gum, as opposed to beverages. A related compound, however, erythritol, is absorbed and may have the harmlessness of xylitol without the laxative effect. Erythritol is found naturally in pears and grapes, but industrially, yeast is used to produce it. Erythritol doesn't cause cavities, and it hasn't been implicated in fibromyalgia, preterm birth, headaches, hypertension, brain disorders, or platelet disorders like other low-calorie sweeteners. [2015] - Michael Greger

You should get at least a half a percent of your calories from the short-chain omega-3 ALA. That's easy--one tablespoon of ground flaxseeds takes care of that. Your body can then take the short-chain omega-3 from flaxseeds (or chia seeds or walnuts) and elongate it into the long-chain omega-3s EPA and DHA found in fish fat. The question, however, is whether the body can make enough for optimal brain health. Until we know more, I recommend taking 250 mg of pollutant-free (yeast- or algae-derived) long-chain omega-3s directly. [2015] - Michael Greger

If you are an athlete, you need more protein than a less active person, but you don’t have to spend your money on special and (usually expensive) protein supplements or big, protein-laced meals. Protein alone will not build your muscles. If you take in more protein and carbohydrates than you need, your body will store the overload as fat tissue. If you eat too many high-protein foods and take protein supplements, you may risk kidney damage, loss of calcium from bones, and dehydration. [2015] - Vonda Wright

Several studies show that the Recommended Dietary Allowance (RDA) for protein may not be adequate for sustaining and building muscle for aging athletes. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams for every kilogram of body weight. Male endurance athletes require a daily maximum 1.2-1.4 grams per kilogram of body weight; those engaged in strength training require 1.6-1.7 grams per kilogram of body weight per day to accumulate and maintain muscles. [2015] - Vonda Wright

Carbs help maintain blood glucose during exercise and restore muscle glycogen during rest and recovery from exercise. The recommended daily intake is a minimum of 130 grams, or 45-65% of daily calories for adults, independent of age or activity level. This is the minimum needed for your brain to function. It's recommended that athletes consume 6-10 grams of carbs for every kilogram of body weight per day. The majority should be in the form of less-refined, less-processed foods with a low glycemic (blood sugar) load. If you're on a low-calorie diet (fewer than 2,000 calories per day), it may be difficult to achieve the recommended 6 grams of carbs per kilogram of weight each day. [2015] - Vonda Wright

The only antacid I recommend with any frequency is Gaviscon. Once ingested, it forms a "raft" that helps prevent reflux by blocking the stomach valve with a thick gel. Antacids are not used as a primary treatment in patients with airway reflux. [2014] - Jamie Koufman

We evaluated a natural artesian alkaline (pH 8.8) water (Evamor) in the laboratory and found that it instantaneously and permanently denatured (killed) pepsin; it also had good buffering capacity. Many of my patients report that alkaline water is a key variable in their recovery. [2014] - Jamie Koufman

Acidic foods may be combined with non-acidic foods. Acidic fruits, for example, that are not allowed by themselves, may be fine if added to breakfast cereal with high-pH milk (preferably low-fat milk) or if consumed alone with alkaline water. [2014] - Jamie Koufman

During the induction reflux diet, no eating is allowed within four hours of bed. It actually takes four hours for the stomach to empty completely. After the induction, the time between eating and recumbency (lying down) can be three hours. [2014] - Jamie Koufman

Everyone with reflux is different, and even foods that are forbidden during the induction phase may be well tolerated by some individuals, including onions, tomatoes, garlic, and peppers. These are all idiosyncratic foods; that is, some patients can tolerate one but not another, and some are better tolerated cooked than raw, such as tomatoes and onions. Some people can tolerate garlic flavorings but not garlic itself, and so on. [2014] - Jamie Koufman

Do not use pressure cookers they work at a very high temperature, which damages nutrients. One of the basic Gerson rules is to cook food very slowly, at a low temperature, to avoid such damage. The glaze used on some crockpots is toxic - best to steer clear of them. [2013] - Charlotte Gerson

Using the lowest possible heat for cooking vegetables. High heat-stream is hotter than boiling water-changes the colloidal structure of the nutrients, particularly the proteins but also the minerals, and makes them hard to absorb and assimilate. This method does not "cook the life out of the food." The only nutrients that are damaged are the enzymes, which dies in temperatures above 140° F (60° C). [2013] - Charlotte Gerson

Soy products of all kinds (e.g., tofu, flour or sauce) contain a substance that blocks absorption of nutrients, besides having a high fat content. A great deal of research has proven the toxicity of soy, even when grown organically. The hype claiming soy's usefulness in preventing breast cancer has turned out to be unsubstantiated and the opposite of truth: soy is likely to stimulate malignancy. [2013] - Charlotte Gerson

Potatoes are extremely nutritious, high in potassium as well as in protein and easily digestible (much more so than rice). Tomatoes are also valuable as they contain vitamins and minerals, including lycopene-a powerful antioxidant that has been extensively researched in recent years and is reputed to boost immune competence. Other vegetables belonging to the nightshade family, such as green peppers and eggplants, are also used and have never shown any toxic effects. [2013] - Charlotte Gerson

It's true that organic produce is not as rich as it used to be. However, synthetic vitamins and minerals, which the pharmaceutical industry uses in its supplements, are almost always poorly absorbed. Moreover, some are outright damaging, such as vitamins A and E and several of the B vitamins. Vitamins A and E are found in fish oils and soy oil. These have to be avoided since the fatty substances stimulate tumor growth. The only B vitamins that are important to use are B3 (niacin) and B12. The others disturb the metabolism. [2013] - Charlotte Gerson

Balanced Plate: 1. Cover half your plate with nonstarchy vegetables 2. Cover about 25 percent of your plate with lean protein, including some plant sources 3. Cover the remaining 25 percent of your plate with a healthy starch choice, such as a whole grain or starchy vegetable 4. Include a dab of healthy fat to enhance the flavor and add healthful nutrients [2013] - Hillary Wright

Lean sources of protein include any kind of seafood, white meat poultry without the skin, and lean cuts of meat with the words "loin," "round," "flank," "select," "choice," or "90 percent lean" or leaner in the name. [2013] - Hillary Wright

Food Labels - Total fat: "low fat" means 3 grams of fat or less per serving. Something with 5 grams of fat per serving is pretty close to low fat. Saturated fat and trans fats: These should be limited as much as possible in your diet so ideally these two numbers should be zero. Any amount of trans fat is considered unhealthy. "Low saturated" means no more than 1 gram of saturated fat per serving. Avoid foods with "shortening," "hydrogenated," or "partially hydrogenated" fat listed as an ingredient. Cholesterol: "Low cholesterol" means no more than 20 milligrams per serving and should be limited to 300 milligrams per day. Sodium: "Low sodium" means less than 140 milligrams per serving and should be limited to 2,400 milligrams per day. Dietary fiber: A "high-fiber" food means there are 5 grams or more per serving. A food that is considered a "good source" of fiber has 2.5 grams to 4.9 grams per serving. Sugar: A reasonable number to aim for is around 8 grams of sugar or less per serving. [2013] - Hillary Wright

Look for low-fat crackers (no more than 3 grams of fat), 2 grams of fiber or more and no trans fats: 1. Kashi TLC Honey Sesame, Natural Ranch, and Original 7 Grain 2. Wheat Thins: Reduced Fat, Fiber Selects 3. Triscuits Reduced Fat, Thin Crisps, and Minis 4. Ak-Mak 100% Whole Wheat 5. Wasa Multigrain 6. Kavli Crispbread 7. Graham crackers (any brand) [2013] - Hillary Wright

Unless it's plain (unflavored), yogurt may contain large amounts of added sugar unless marked "light," which means it's been artificially sweetened. Look for those with 20 grams of total carbs or less per 6 ounces (usually the case with Greek yogurts that have two to three times the protein of regular yogurts): 1. Stonyfield Farm: plain or flavored 2. Dannon Light & Fir or fat-free plain yogurt 3. Yoplait Light 4. Greek style: Chobani nonfat Greek yogurt, Fage nonfat Greek yogurt, Dannon Light & Fir Greek Yogurt, Activia Greek 4-ounce yogurts 5. Other 1 percent or nonfat Greek yogurts [2013] - Hillary Wright