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Quotes about Legumes from the world's top natural health / natural living authors

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"ENDOMETRIAL CANCER Soy and Other legumes May Lower Risk • ating soy products such as tofu and legumes, including peas and beans, may lower a woman's risk of endometrial cancer, according to a recent study. Women who ate the most soy beans and other legumes were 54% less likely, on average, to develop endometrial cancer than women who ate the least. Soy has an antiestro-gen effect, say researchers, which is important because high levels of estrogen have been linked to this and other cancers." - Bottom Line Books, Uncommon Cures For Everyday Ailments (Get the book.)

"Remember that groundnuts are classed as legumes rather than nuts. legumes are difficult to digest as they are generally cooked. Cooked protein is more difficult to digest and can contain trisaccharides or glucose molecules that are linked in chains and are difficult to digest. Soaking legumes overnight in filtered water before cooking makes them more digestible. Processed soy products that are made to look like minced beef or other meat products are not generally the most nutritious of the legumes to eat due to the intense processing they go through to make them look and taste like meat." - Mary-Ann Shearer, Perfect Health the Natural Way (Get the book.)

"Most of our soup and stew recipes also contain legumes. Canned beans are convenient and easy to add to a salad to make a filling meal. The unsalted canned beans that are available in health food stores or the health food section of your supermarket are preferable. If using salted canned beans, rinse them before using. Dried legumes and beans are a very economical, high-nutrient food. If you are on a food budget, use lots of dried beans in your cooking and also sprout whole beans and grains for some of your vegetable needs." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"SOME GREAT SOURCES OF HEALTHY PROTEIN (make sure they're organic): Cold-water fish (cod, halibut, sole, haddock) Cottage cheese Other organic cheeses Eggs Fermented soy Hemp milk Lamb Legumes* Rabbit Range-fed beef or buffalo (bison) Raw goat or cow milk Veal Wild game (deer, squirrel, duck, quail, etc.) "Legumes include beans and peas, and can be a good source of 123 protein if eaten with mixed vegetables (in a salad) or with a complete _ protein (seeds, nuts, meat, and eggs). On their own, legumes are incomplete proteins and contain only certain amino acids." - Dr. Edward F. Group III, DC, ND, DACBN, Health Begins in the Colon (Get the book.)

"Very small amounts of meat are okay only if they are free range. legumes and beans such as navy, pinto, kidney, black-eyed peas and others are high in carbs. They are good for us to eat and are high in vegetable protein but they are not a complete protein and are missing some of the eight essential amino acids. As my mother used to say, "Eat your beans with corn bread. It makes a complete protein." Since cancer is present in my life, I seldom eat legumes because of the carbs, but legumes and beans are very healthy." - Gregory, A. Gore, Defeat Cancer (Get the book.)

"Lignans are found in a wide variety of foods, including seeds, whole grains, and legumes, but the highest amounts by far are found in flax seeds. LIGNAN CONTENT OF FOODS Food Serving Total Lignan Ground flaxseeds 1 oz. 85.5 Sesame seeds 1 oz. 11.2 Kale Vi cup chopped 0.8 Broccoli l/i cup chopped 0.6 Apricots Vi cup sliced 0.4 Cabbage V2 cup chopped 0.3 Brussels sprouts V2 cup chopped 0.3 Strawberries V2 cup chopped 0.3 Strawberries lA cup sliced 0.2 Tofu V'2 block (4 oz.) 0.2 Dark rye bread 1 slice 0." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"Fruits, vegetables, legumes, and grains still form the standard diet of people living in most developing countries, although the Western influence of bringing unnatural and fast foods into their towns and villages is now making its way into the eating habits of these populations. With these newly introduced, and now "fashionable" eating habits, formerly unheard of disorders like osteoporosis, skin cancer, heart disease, arthritis, and other problems are becoming more and more common in their larger cities." - Andreas Moritz, Cancer Is Not A Disease - It's A Survival Mechanism (Get the book.)

"Carbohydrates should be mainly from foods rich in complex carbohydrates and fiber, including whole grains, legumes, fruits, and vegetables. Limit foods high in saturated fat, trans tat, and/or cholesterol, such as full-fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils, and egg yolks. Instead choose foods low in saturated fat, trans fat, and cholesterol. Eat less than 6 grams of salt per day (2,400 mg of sodium). • Have no more than one alcoholic drink per day. Not all low-fat diets have provided cardiovascular prevention." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Include fat-free and low-fat milk products, fish, legumes (beans), skinless poultry, and lean meats. • Choose fars with 2 grams or less of saturared fat per serving, such as liquid and tub margarines, canola oil, and olive oil. • Balance the number of calories you eat with the number you use each day. (To find that number, multiply the number of pounds you weigh now by 15 calories. This represents the average number of calories used in one day if you're moderately active. If you get very little exercise, multiply your weight by 13 instead of 15. Less-active people burn fewer calories." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Increase fish, whole grains, fruits, vegetables, legumes, olive oil, and nuts and seeds intake. • Eat lean meats and poultry without the skin. • Eat low-fat or fat-free dairy (preferably organic). • Decrease consumption of foods high in saturated fats, cholesterol, sugar, and simple carbohydrates. • Work toward or maintain a healthy body weight. • Do not drink more than one alcoholic beverage per day. • Stop smoking and avoid secondhand cigarette smoke. Prevention of Hypertension • Limit sodium intake to less than 2,400 mg per day. • Practice stress management techniques." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"INOCULATE ALL LEBUMEB / WITH m nitragin) AND SEE THE DIFFERENCE Profitable farming today is practically Impossible without legumes. Why risk yield, soil-building, and feeding values of this important crop by uncertain inoculation with wild or ordinary cultures when NITRAGIN inoculation costs only a few cents an acre. You can't afford to plant a pound of alfalfa, clovers, soybeans or other legumes without inoculating the seed with NITRAGIN. Remember, NITRAGIN is the original commercial inoctilant... proved by 39 years of practical use by farmers in every section of the country." - Will Allen, The War on Bugs (Get the book.)

"The essential building block for nitric oxide production is a substance called L-arginine, an amino acid that is in rich supply in a variety of plant foods, especially legumes, beans, soy, and nuts. Figure 6 shows, schematically, how L-arginine fits neatly into the enzymatic action of nitric oxide synthase, which then produces nitric oxide from the arginine and oxygen. However, as you can also see in Figure 6, there is a competitor for nitric oxide synthase: asymmetric dimethyl arginine, or ADMA, which is manufactured by our bodies in the course of normal protein metabolism." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.) "You then begin to appreciate more than ever before the natural flavor of grains, vegetables, legumes, and fruit. You develop a series of menus that you especially enjoy. Occasionally, friends get interested in what you are doing, and daringly invite you to their homes for no-fat meals. You discover restaurants that actually will cater to your needs. You can change. While switching to a strictly plant-based diet may seem challenging at the start, all you have to do is stick with it. The satisfaction of new tastes and, above all, the health rewards make it no contest." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"A diet rich in a variety of colorful fruits and vegetables, whole grains and legumes is thought to offer the body many nutrients to help fight cancer development. What should you avoid? Alcohol, aspartame and barbecued meats are on the list of foods that may increase the risk of cancer. Want an easy rule of thumb? The more processed or artificial a food, the more likely it is to cause more harm than benefits. Ultraviolet Light The ability of the sun to damage your skin is well known. Sunshine is made up of ultraviolet light that can damage the DNA in skin cells." - Allison Tannis, Probiotic Rescue: How You can use Probiotics to Fight Cholesterol, Cancer, Superbugs, Digestive Complaints and More (Get the book.)

"I encouraged them to eat grains, legumes, lentils, vegetables, and fruit. I asked them to keep daily food diaries" listing everything they consumed, recommended that they take a daily multivitamin, and suggested that they moderate their consumption of alcohol and caffeine. And each participant received a prescription for a cholesterol-lowering drug. In the beginning, the drug was usually cholestyramine. In 1987, when the first of the statins, lovastatin, became available, that became our drug of choice." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"In cultures where breast cancer is lowest, people eat a variety of cruciferous vegetables and legumes two to three times per day. Include flax meal (ground flaxseeds) in your diet. One to two tablespoons daily helps liver metabolism. Avoid dairy products that contain hormonal additives or growth factors, and cut down on dairy intake, particularly if you have signs of liver stagnation (breast pain, breast disease, PMS)." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.) "There are four groups of foods that can improve how you break down estrogen: (1) cruciferous vegetables (I3C foods); (2) phytoestrogens, of which there are three types—isoflavones (such as soy), lignans (or flax meal), and coumestans (found in legumes); (3) phytosterols; and (4) antioxidant-rich foods. Cruciferous Vegetables Your mother always told you to eat your Brussels sprouts and broccoli, but she probably didn't really know why. Cruciferous vegetables are medicinal and can alter how estrogen is broken down and reduce your chances of developing breast cancer." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.) "Even grains contain antioxidants, particularly barley, corn, oats, and millet. legumes such as black beans, lentils, broad beans, pinto beans, and other beans are high in antioxidants as well (generally, the darker the bean, the richer its antioxidant value). If you are eating a well-balanced diet with three to four servings of vegetables and two to three fruit servings daily, and you are drinking green tea in place of coffee, you will probably be well protected. If you are not eating in this way, supplementing antioxidants may be important to reduce your cancer and heart disease risk." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"The best foods for lowering insulin are legumes (such as lentils and chickpeas) and broccoli. 2. High in antioxidants. Ample amounts of vegetables and fruits also deliver protective antioxidants and other micronutrients to the body. These naturally occurring compounds help combat free radical-induced diseases, including cataracts, cancer, CVD, and premature aging. Remember that LDL cholesterol isn't dangerous by itself. It's only when it becomes oxidized (through exposure to free radicals) that it becomes a danger to the arterial system." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.) "Combine the two and you have the best of both far-flung worlds: a potpourri of healthy, healing foods, including fresh vegetables, legumes, fruits, fish, garlic, nuts, olive oil, and soy products. We call it the Pan-Asian Mediterranean diet, or PAM for short, and recommend it to patients. This type of diet is compatible with most of the principles underlying another popular diet plan that you probably have heard of: the Zone diet. Both are at odds with earlier diets that pushed high carbohydrates instead of highly processed and fatty foods." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"However, my experience suggests that our patients are getting plenty of arginine through the plant-based foods they eat—especially legumes. So for now I recommend the first five supplements listed below for all patients, with or without heart disease. And depending on your cholesterol level, the sixth may also be appropriate. 1. Multivitamins. I suggest one a day to make certain that you are covering basic requirements. 2. Vitamin BI2.1 favor 1,000 meg (micrograms) daily. 3. Calcium. People over age fifty should take 1,000 milligrams a day." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"Table 1: Simple and Complex Carbohydrates Simple Carbohydrates Fructose - fruit, honey, high Complex Carbohydrates Fiber - whole wheat breads, cereals, oats, legumes, fructose com syrup Glucose - dextrose, com syrup Lactose - milk, dairy Sucrose - table sugar, brown Starches - flour, bread, rice, com, oats, barley, potatoes, legumes, vegetables psyllium, rice bran, barley sugar Which carbohydrates should I avoid? All carbohydrates are not created equal. Unrefined carbohydrates, with their full complement of minerals, vitamins, enzymes, and fiber can be a healthy food choice." - M.D. David Brownstein, The Guide to Healthy Eating (Get the book.)

"Fiber is what we call the indigestible carbohydrates in food and it's found only in plant foods including fruits, vegetables, grains, and legumes. The old-fashioned view of fiber was that it was solely important for promoting "regularity." We now know that fiber plays a much more crucial role in metabolism and particularly in weight control. Many studies have shown that people who eat diets high in fiber tend to weigh less." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Usually these amino acids are found in meat and in combination with legumes and grains. Fats are things like nuts, seeds, oils and animal fats. GENERAL SUPPLEMENTS FOR BILIOUSNESS Calcium and Magnesium, 2:1 ratio Take a 2:1 ratio of calcium to magnesium. It is an alkalinizing mineral that helps to absorb acid. Take in between meals. Typical daily dosage would be 800 to 1200 mgs of calcium and 400 to 600 mgs of magnesium. It is best to split this into two or three doses throughout the day. Calcium Carbonate is a better buffer for acid than Calcium Citrate or Calcium Hydroxyapatite." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.) "Usually these amino acids are found in meat and in combination with legumes and grains. Fats are things like nuts, seeds, oils and animal fats. SUPPLEMENTS FOR FLATULENCE Chlorella Chlorella is a good source of nutrients such as B12 and has an alkalinizing effect on the body. Take as directed on the package. It is not irritating to the stomach or intestinal tract. Digestive Enzymes Digestive enzymes are a means for the body to break down foods and absorb their nutrients. Our body naturally makes digestive enzymes through the liver, the pancreas and stomach." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.) "Usually these amino acids are found in meat and in combination with legumes and grains. Fats are things like nuts, seeds, oils and animal fats. The bright side of being shot! Back in 1822, a fur trapper named Alexis St. Martin accidentally shot himself in the side and left a permanent opening into his stomach. Ouch! A U.S. Army surgeon Dr. William Beaumont carried a series of experiments out on Alexis over 11 years. He dangled different food stuffs into the opening to see how long they took to digest. In 1833 Beaumont published his findings with great praise." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.) "They can be found in legumes, oat bran, oatmeal and sesame seeds. 3. Hemicellulose Hemicellulose is found in apples, bananas, beets, broccoli, brussel sprouts, cabbage, cauliflower, com, mustard greens, pears, peppers and whole grains. It helps with weight loss, colon cancer and constipation. 4. Lignans Lignans are found in the cabbage family, carrots, flax seeds, green beans, peaches, peas, potatoes, strawberries, tomatoes and whole grains. The lignans in ground flax seed are said to help with constipation and prevention of colon, prostate and breast cancer." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"Fruits, vegetables, grains and legumes should be the size of a tennis ball. Protein foods (turkey, salmon, etc.) should be the size of a deck of cards. Get a deck of cards and a tennis ball and put them right on the kitchen counter. Look at them regularly and hold them in your hands. Imprint them in your mind. One SuperFoodsRx dieter who was very successful in reaching her weight loss goals actually spray-painted both the deck of cards box and the tennis ball gold. You could pick a color that complements your kitchen decor." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "Vegetables, fruits, legumes, nuts, seeds, and whole grains are our superheroes. They're delicious, filling and they taste great. They're terrific choices for those trying to lose weight because they provide important nutrients that will help spur weight loss. They also strengthen your conviction to make smart choices: They're so rich in fiber that they are filling and satisfying. Research has demonstrated that a plant-based diet can help manage weight." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"The Mediterranean diet, perhaps one of the healthiest diets in the world, emphasizes increased fiber, olive oil, fruits, vegetables, grains, and legumes and decreased refined cereals, meat products, eggs, and saturated fats. This diet has been shown to have a beneficial effect on cardiovascular health in a number of large studies.156 The Mediterranean diet has also been shown to have beneficial effects on risk factors for cardiovascular disease and may even exceed that of the low-fat diet." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

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