Berkeley Holistic Health Center and Shepherd Bliss
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| If you are fortunate enough to have fresh herbs, you should increase the amount of herb by half. For convenience you may prepare three or four days' worth all at once, and keep refrigerated in a tightly capped jar.
The standard dosage is one-half to one cup of the tea, three or four times a day. It may be taken in a little fruit juice. Frequent small doses are more effective than a few large doses. |
Michael F. Jacobson, Ph.D., Lisa Y. Lefferts and Anne Witte Garland
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| Season foods with pepper, curry, garlic, and other spices and herbs instead of salt. Or buy a salt substitute, such as Mrs. Dash. (Sea salt has just as much sodium as regular table salt.) Season vegetables and fish with lemon juice instead of salt.
þ Substitute reduced-sodium soy sauce for regular soy sauce, and use it sparingly.
þ Choose natural, not American and other processed cheeses, and fresh meats rather than their processed counterparts, such as hot dogs, luncheon meats, ham, and sausage.
þ Rinse canned beans, vegetables, and fish to wash away some of the added salt. |
John Heinerman
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 She took in my noontime lecture on "The Management of Pain with Foods and herbs."
Afterwards, she came to the Light Energy exhibit where I was selling some of my books and answering people's personal health questions. When her turn came, she told me what she had done for her own osteoporosis.
From several local Korean markets in her neighborhood, she purchases fresh chicory and endive or escarole. Then in her apartment she washes them thoroughly before juicing in her Vita-Mix. |
Joseph Glenmullen, M.D.
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 Similarly, clinical studies have compared the herbs kava and valerian favorably with Valium-type sedatives for the treatment of anxiety.5
In order to understand the overall benefits and disadvantages of Prozac-type medications versus those of the alternatives, one first needs to put these medications in perspective. Why are these drugs called "antidepressants" when they are prescribed for so many other conditions? How are new drugs developed and approved? Why are serotonin boosters often emphasized instead of the natural alternatives in many medical settings, especially managed care settings? |
| On my suggestion, Karen also tried the herbs kava and valerian. Valerian worked well for her insomnia. Although kava works well for many people with mild to moderate daytime anxiety, it was not potent enough to abort Karen's severe anxiety attacks, so I gave her a prescription for a small amount of a Valium-type medication, which she used temporarily in the early weeks of treatment with good results.
Herbal Remedies: Kava and Valerian
In recent years, a number of herbal remedies have become increasingly popular alternatives to more potent, prescription drugs for anxiety and insomnia. |
| For people suffering both anxiety and depression, mixtures of these herbs and St. John's wort are available.
Balancing Medication with Natural Alternatives
Nowadays, many patients like Karen are automatically put on a serotonin booster for years. This should not be done until all other options have been exhausted. These powerful drugs should only be considered in the most debilitating cases of anxiety.
When using serotonin boosters for anxiety, psychopharmacologists advise, "Start low and go slow. |
Annemarie Colbin
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 These techniques lend themselves well to incorporating herbs, spices, and seasonings into the food. In French cooking, sauteeing is often used as a preliminary for further cooking, as with soups and casseroles. Chinese-style stir-fried dishes are cooked quickly on high heat and served immediately.
Broiling, done under high heat to sear and brown foods, is moderately contractive, as it draws water out. It is a technique used most often in modern households with gas or electric ranges, which keep fire contained while allowing a space underneath. |
Gary Null
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 This is part of a trend now," Hadady explains, "a very important trend in herbalism, of using Asian herbs manufactured with American standards. Digestive Harmony can be ordered from Oakland, California. It will ease the underlying troubles related to heart disease.
Remember depression is in part a heart problem, Hadady says. The heart is not just a digestive center, but is for our emotions. Depression is rightly associated with heart disease since it affects the heartbeat. When we are not happy and our emotions are not smooth, then we feel it in the heart. |
| Incidentally, a few years ago, a Chinese corporation accidentally fed carp it was raising these last two herbs, and the fish's reproduction increased.
Puotinen says that in The Male Herbal, by James Green, the following dosages are recommended: "Take two tablespoons of yohimbe bark and add them to two cups of water. Make a tea by simmering for 10 minutes. Add one gram of vitamin C to stop nausea and aid in assimilation. Drink one or two cups. If you feel any side effects, such as gastrointestinal problems, then try smaller dosages or take the bark in blends. |
| The other formula contains small doses of toxic herbs that must be carefully prescribed by a naturopathic physician.
In addition, Dr. Hudson sometimes prescribes natural progesterone made from wild yam. The wild yam extract is converted in the laboratory to natural progesterone.
THE CHINESE HOLISTIC APPROACH Dr. Roger Hirsch, a naturopathic doctor in Santa Monica, California, who specializes in Asian medicine, says that the Chinese approach to gynecological imbalance is a holistic one: "What do I mean by holistic? It treats the mind and body as an integral unit like a gloved hand. |
| Called, Wu Zi Wan (The Five herbs of Creation), it will tonify both kidney yin and kidney yang equally."
Also useful for this problem is ashrwagandha. Avoid the imports of this herb from India, though, because they may have a high bacteria count.
Dr. Tierra notes that ginseng is also valuable for those with an energy deficiency. If you have little energy or a weak digestion, six to nine grams taken in two doses should prove valuable. It can be taken as tea. Try the Chinese or Korean red varieties, not American. |
| When you take herbs, remember they tend to be damp. Taking too many will slow down your metabolism. If you are taking them, be aware of your general state and note if you seem to be slowing down and feel as if you are walking in oil. Carefully monitor your intake.
Dr. Michael Tierra, a consultant with years of experience with Chinese medicine, says that because the balancing of yin and yang is so important, an herb should be taken that addresses both sides of the energy equation.
"Infertility," he explains, "will be caused either by a yin or yang deficiency. |
Elizabeth Somer, M.A., R.D.
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 As Medical Correspondent for ABC's Good Morning America and 20/20, I am well aware of what a daunting task it can be to sift through the conflicting advice about health care, diet, foods, vitamins, and herbs, trying to glean what's fact and what's fiction.
That's why Food & Mood is such a valuable resource. Finally there is a fact-based, comprehensive, easy-to-read book you can trust. |
Dr. Joseph M. Kadans, N.D.
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 It is found abundantly in spinach, watercress, and the greens of mustard, beet turnips, parsley, carrots, broccoli, and generally in almost all green leaves of vegetables and herbs. It is also found in mushrooms, soybeans and wheat germ. For non-vegetarians, it is also found in liver and milk.
LECITHIN
Value. Lecithin is one of the derivatives of glycerin and is of value for cases of malnutrition, rickets, anemia, diabetes and tuberculosis. |
David Heber, M.D., Ph.D.
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 Top with the sauteed vegetables and herbs and fold in half to serve. nutritional analysis per serving: Calories: 135 • Protein: 17 grams • Fat: 5 grams • Carbohydrate: 7 grams • Fiber: 2 grams • a-carotene: 26 |xg; • Fj-carotene: 3,224 (jLg • lutein + zeaxanthin: 6,715 \i% • lycopene: 696 |xg
Pita Pocket Tuna Sandwich
(orange; yellow/green; red) (see recipe page 00)
The health-giving benefits of tuna are often undone when it is made into a fatty tuna salad full of mayonnaise. |
| The promises of the new era of biotechnology can be fulfilled only if we commit our society to a new era of health-education that promotes more self-care, and only if we take the responsibility for reinventing agriculture to provide foods and herbs for health.
Appendix 1: Determining Your Calorie and Protein Requirement
Your genes determine, to a large extent, your requirement for dietary protein. One of the most important genetic determinants is whether you are male or female. |
| Thyme, like many herbs, is also available in dried form, and can be used to flavor soups and sauces.
Discovering the World of Plant Foods
119
Pepper, Chili Peppers, and Chili Oils
Peppers have been found in prehistoric remains in Peru. They were widely grown in Central and South America well before Columbus arrived and took pepper seeds back to Spain in 1493. The genus Capsicum comprises all the varied forms of fleshy-fruited peppers grown as herbaceous annuals—the red, green, and yellow peppers rich in vitamins A and C that are used in seasoning and as a vegetable food. |
| They were carrying samples of a variety of spices and herbs that, many centuries later, Marco Polo would take back to Europe after his sojourns in China.
Modern Mexican cuisine comes from the mixing of the Spanish and Aztec food cultures. In the Philippines, where an Asian population had already developed a cuisine similar to that in Indonesia, the dominance of the Spanish culture influenced Filipino cuisine to a much lesser extent. To this day Filipino cuisine involves less use of chili peppers than does Mexican cuisine. |
| One group of foods that is conspicuously absent from the USDA pyramid is the herbs and spices group. In a pyramid developed in 1997 under my leadership at the UCLA Center for Human Nutrition, these foods—which are rich in nutrients and add wonderful flavors to meals— are included at the top of the pyramid rather than oils and sugars. |
| Plant foods, including fruits, vegetables, spices, herbs, and whole grains, are the best food sources of cancer-preventive micronutrients. Fruits and vegetables contain phytochemicals and other bioactive compounds shown to have anti-inflammatory, antioxidant, and antitumor effects. |
Richard Gerber, M.D.
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 Scientific research in pharmacology has validated many of the beneficial therapeutic effects which have been attributed to commonly used herbs. Few people realize that common aspirin had its origins in herbal medicine. It is only recently that modern physicians have begun to comprehend the varied molecular mechanisms by which aspirin has its beneficial effects.
The prototype example of today's drugs borrowing from yesterday's herbal medicines is the foxglove leaf and its primary active agent, digitalis. |
| There were those who were known as the healers with the herbs. They applied various herbal and medicinal preparations to assist in the healing process. There were also those who were called the healers of the knife, the surgeons of ancient Egypt. Some of the ancient papyruses which have survived from these times suggest that their surgical skills were great. For instance, their surgical technique of craniotomy, which was used to remove traumatically induced blood clots which were pressing against the brain, is very similar to modern-day approaches. |
| From time immemorial it has been known that Providential Means have placed in nature the prevention and cure of disease, by means of divinely enriched herbs and plants and trees. They have been given the power to heal all types of illness and suffering. In treating cases with these remedies no notice is taken of the nature of the disease. The individual is treated, and as he becomes well the disease goes, having been cast off by the increase of health. |
| Where pharmacologists chose to isolate single, active molecular agents from herbs, homeopaths worked with the vibrational essence of the whole plant substance. The homeopathic preparation process liberates from the plants the subtle energetic qualities to charge water, from which they are then transferred to milk sugar tablets for individualized dosage. Thus homeopathic remedies differ from pharmacologic agents in that they are "etherealized" medicines. |
| The true "jungle medicine" as practiced in tribal societies consists of administering various herbs and roots indigenous to the geographical region, as prescribed for specific maladies, by a traditional healer. Although this might be the nature of the healing arts in various primitive African tribes today, it also describes the way medicine was practiced by doctors in Europe and Asia for centuries.
Among the earliest known records describing the practice of herbal medicine is the Pen Ts'ao. This document, left by an ancient Chinese herbalist, dates back to the year 2800 B.C. |
Berkeley Holistic Health Center and Shepherd Bliss
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| Choosing herbs as her vocation through visions she had as a child, Rosemary dedicated herself to the healing arts. Kept busy with her garden, teaching, and writing, she finds time for facilitating seasonal holistic health retreats, seminars, and celebrations of well-being. Her latest project is the founding of the California School of Herbal Studies, dedicated to the furthering of the herbal arts.
Dick Gregory
CRUSADING FOR HEALTH AND A BETTER WORLD
Peter Barry Chowka
STRIDING TO center stage of the imposing John F. Kennedy Center in Washington, D.C. |
Dr. Joseph M. Kadans, N.D.
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| When serving, sprinkle with herbs and spices for flavoring.
Beet greens may also be prepared with beet roots. If possible, select young beets, wash the tops, and steam in one-half cup water until tender. Cut the tops and season with sweet butter. Steam the beets until they are tender and place in cold water; remove the skin if you must. From the health point of view the skins are good for you, as they contain minerals that are beneficial. Serve the greens in a large bowl and top the greens with buttered beets. |
Berkeley Holistic Health Center and Shepherd Bliss
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| It is frequently combined with cayenne, both in small doses, to act as a catalyst and thus intensify the effect of other herbs in the formula. It is an herbal first-aid remedy for pain when applied locally to the affected part. One of the best poultices I have ever used is made of three parts comfrey, one part lobelia, and one part cayenne.
Plantain is a valuable herb because it is usually found anywhere. There are two varieties: broadleaf and lanceleaf. |
Dr. Joseph M. Kadans, N.D.
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| The flavor is enhanced if salt, onions and herbs are added to simmering water. You can prepare enough beans at one time to use for several dishes. Not only are chickpeas delicious in soups and bean-nut loaves, but they are an interesting addition to a tossed salad.
A favorite Middle Eastern recipe for humus, eaten daily, is made by mashing cooked chickpeas and adding lots of garlic, lemon juice, tahini (a sesame product made from the ground seeds) and olive oil. The Arabs have a flat bread with which they scoop up the humus, making a full meal. |
| To broil tomatoes, simply cut in half, sprinkle with herbs or spices, and place into oven. Usually, ten minutes with medium heat is sufficient for the tomatoes to become tender. Garnishing with parsley will add to the decorative effect, and of course the parsley is good to eat.
A delicious puffy omelet with tomatoes may be made by first beating egg whites until stiff, then beating the yolks until thick and lemon-colored. Use one tablespoon of hot water for each egg in the recipe and beat the hot water into the egg yolks. The yolks and whites are then folded together. |
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