By Health Educator Sylvester Johnson, Ph. D. Applied Physics For personal consultation service, please see

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by Health Educator Sylvester Johnson, Ph.D. Applied Physics

For personal consultation service, please see

Contents (Just click on the page number to go to the chapter.)

How to use this book 3

Author’s contact info 5

Advisory regarding professional care 5

Outreach 5

Fad diet hype 6

Dairy dubious for health 12

Veggie versus beast 20

Vegan B12 bliss? Not. & Further tricks to a vigorous vegan diet 25

Conditionally essential supplements to the vegan diet 33

Nutritional Yeast 39

Super nutritional algae 41

Vegans are wimps! 42

Acid-alkali balance 43

Salting the wound 48

“Organic” minerals 50

Sweeteners/Seasonings 51

Outstanding Omegas 52

Along the grain 57

Powerful probiotics, vegan cheese 58

It’s a gas! -Fermentation during digestion- 60

Enzymes help it happen 60

Curing the common cold and other acute infections, flu, with produce? 64

What viruses like to eat 69

Helping hypoglycemia and diabetes 69

Reversing advanced clinical disorders 73

Pharmaceuticals: better living through chemistry? 75

Nutritional Support of Relaxation 78

Centering during crises 78

Dietary advice from major religions 79

Tricks to transitioning one’s diet 81

Diuretic disorders 90

Pregnant thoughts 91

Attention needed syndrome: ADD/ADHD 95

Toxins: buyer be very wary 97

Back sore? 99

Headache (Un-) Happiness 101

Alleviating allergies 102

Cardiovascular disorders, enlarged heart, arrhythmia 104

Dealing with cancer 105

Candida, the yeast-beast 115

Chronic fatigue syndrome, HIV/AIDS, and fibromyalgia 116

Alleviating alcoholism and other addictions, including food addictions 121

Redirecting depression 124

Coping with Crohn’s, Colitis, or inflammatory bowel syndrome 125

Consuming constipation 128

Outing ouch! Osteoporosis 129

Alleviating arthritis 131

Seriously stopping smoking 132

Swimmers’ asthma from chlorine 133

Glyconutrients, fact or fad? 134

Enlightening lightning 134

Toxic nibbles 134

What water? 136

Health nibbles 137

Debating fruit 140

Appendices: In Brief–Dietary Support of Prevention and Healing 142

Appendices: Article, Fad Diet Fiascos 145

Appendices: Talk, Fad Diet Hype 146

Appendices: Talk, Food and Health: The Lesser Known Controversies 153

Appendices, Article: Dairy’s Dark Side 159

Appendices: Author’s diet and exercise 161

Appendices: Acid-Alkali Balance 165

Appendices: Recipes 168

Lentil stew 169

Super Easy Non-Dairy Nut Cheese Spread 170

Amazake-hemp 100% whole, unrefined dessert pudding 171

Pudding without cooking 171

Anything Goes Sauce 172

Puffed crunch 173

Appendices: Herbal Properties 173

Appendices: The broad botanical definition of fruit versus the culinary 175

Appendices: Food Combining 177

Appendices: Sprouting 180

Appendices: Selected Quotations 187

Appendices: L-carnitine hypothesis regarding young sunflower sprouts 194

Appendices: Dr. Greger's Stopping Cancer Before it Starts 195

Appendices: Evidence that a plant-based diet prevents or ameliorates cancer, heart disease 196

Appendices: Recommendations for Optimum Vegan Nutrition 199

Appendices: Dr. Greger's Plant-Based Sources for Key Nutrients 200

Appendices: PCRM’s “The Truth about High-Protein Diets” 201

Appendices: References, Categorized 204

How to use this book

For over a century a vast nutritional experiment has been conducted by changing our diets radically from the traditional diets of previous millennia to our “usual” low-fiber, high protein, fat, salt, sugar, and refined flour diet. The result has been unequivocal: a hugely increased chance of suffering from debilitating degenerative disorders. (Here “diet” doesn’t necessarily mean an attempt to lose weight, just the foods one eats on a fairly regular basis.)

If the stress imposed by that type of diet is relieved, the body can work more effectively to prevent development of a disorder, or possibly ameliorate and even reverse the course of a disorder. Health is the natural state that the body seeks; removing obstacles to health supports healing. (Please see “Reversing advanced clinical disorders”.)

To benefit from adequate nutrients, and to maintain an optimal weight as well as robust health, everyone, whether a minimalist omnivore or vegan, needs to avoid junk foods and emphasize almost exclusively savory dishes and sweet treats made with plant-based, unrefined foods. Supplementing Vitamin B12 is critical.

The relationship of complementary and alternative nutrition to medical matters has been my hobby for decades. Many nutritional controversies as well as lesser known startling issues have fascinated me. In case you might also have an interest in such matters, I’ve prepared this book.

For summaries of major points, as well as a brief description of a weight-loss diet, please see the following linked Appendices:Dietary Support of Prevention and Healing” for the approach that I consider optimal, “Author’s diet and exercise”, “Appendices: Article, Fad Diet Fiascos”, “Talk, Food and Health: The Lesser Known Controversies”, andArticle: Dairy’s Dark Side”. The references at the end of this book contain many instructive notes.

The bulk of the book consists of a great many tips and issues regarding health-seeking. Rather than reiterating well-known lifestyle changes that can improve health such as exercise, this book describes lesser-known issues.

Supplementary to this book, slides, an online video and transcript are available free from my presentation “Heart Disease and Cancer: Scientific Studies in Prevention and Reversal”, with selected slides donated by T. Colin Campbell, Ph.D., co-author of China Study. They can be downloaded from SlidesHealthPresentation. Research is described about food’s impact on cancer and heart disease, also suggesting that health can be supported by consuming mainly plant-based, unrefined foods. Transcripts of six hours of interviews with Dr. Campbell are linked from

For the many reasons detailed in this book and substantiated by referenced scientific studies, it can be concluded that a health-supporting diet encompasses a variety of unrefined plant-based foods with only moderate fat and more complex carbohydrates, while avoiding milk products, whether bovine or from goats, as well as minimizing other animal-based foods to no more than a card deck’s worth (a standard serving) a day, or eliminating them.

Within those guidelines, varied approaches can support healing and robust health. Examples include the macrobiotic diet that features mostly cooked food, optionally including a small amount of fish [The Macrobiotic Way by Kushi], and the near- or fully vegan diets, some of which feature a significant component of raw foods like the optimal Eat to Live [by Joel Fuhrman MD]. A popular diet includes say 40% of calories in varied fruits [The Raw Secrets by Frédéric Patenaude ISBN 0-9730930-0-5].

I’ve tried all of these approaches, from 100% raw plant-based foods to vegan macrobiotic. Rather than defining my diet strictly, now I prefer an open-minded approach that includes more or less of various foods as needed. For example, more raw fruit could be enjoyed during the summer, more boiled legumes, grains, and root veggies such as sweet potatoes during the winter.

This book can be used as a possible guideline for improving diet step by step. As one notes improvements in health, one can find motivation for taking further steps. After all, if we can have the goal of continuous improvement in business, how about for our health also?

If one is motivated to experience more quickly the benefits of a dietary approach cheaply accessible by visiting the produce section of the supermarket, then see the sections “Tricks to transitioning one’s diet” and “Reversing advanced clinical disorders”.

At the risk of jinxing it, I want to report that over more than 25 years I’ve not gotten the flu, without getting any flu shots. I “hardly ever” get sick, missing exercise at most one day a year if that due to concern about getting a cold. “Taking the dietary road less traveled” has been working for me. I feel that I’ve discovered the fountain of… extended middle age.

I’ve found that moderate supplementation maximizes my vigor [I don’t sell supplements]. (Please see “Appendices: Author’s diet and exercise”.) I first became interested in alternative health in 1971 when my mother in law got me to start taking nutritional yeast. She’d noticed that I was often depressed and the B vitamins in yeast support the nervous system. My moods immediately evened out, and I’m still enjoying the yeast, as well as taking a B-complex supplement, and refrigerated freshly ground flaxseed and vegan DHA, which help provide the physical foundation that the brain needs. (DHA is not the hormone DHEA.–Please see “Outstanding Omegas”.)

Beyond many years of self-education in health, my background includes: a year of college biology, Health Educator (certified by Hippocrates Health Institute in Florida, but I’m independent, not receiving any compensation from Hippocrates), PhD Applied Physics (Cornell), BSc Accounting (Villanova). My CV is linked from

I wrote this book as a voluntary public service because I feel joy and satisfaction whenever anyone gains insight as to how to improve support of health or healing. No income is expected or desired.

If you eventually experience benefits as a result of knowledge gained, please consider a donation to charity. If the practice of family planning doesn’t succeed, population may grow to such an extent that all charitable causes are overwhelmed. Therefore a possibility for donation may be the Planned Parenthood Federation of America, Inc. ( or one of the local chapters of the PPFA that contribute so many services to our communities.

I have no business association with the author or publisher of any of the books mentioned, nor with any of the suppliers. I’d be delighted if anyone wished to forward all or any part of this book to anyone who might take an interest, or copied any of its contents for use in their own writing. I do not claim a copyright.

Scientific studies supporting statements made in this book either accompany the statements, or can be found in “Appendices: References, Categorized”.

To your health and that of your loved ones! May your healthspans be robust and lengthy!

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