VegesLooking to eat a healthier array of foods? Our bodies were designed to be fueled by a diet of fruits, grains, and nuts. The American diet has unfortunately fallen far away from what our bodies really need and is largely responsible for many of our health problems. Don’t fresh, whole, unprocessed fruits and veggie’s sound more nutritious than processed foods? How many servings of these foods have you had today? Find more in the video & articles below.

Interview with T. Colin Campbell

Dr. Marcum speaks with T. Colin Campbell, author of The China Study and Whole, about the benefits of a whole foods plant-based diet.


Nutrition Articles

Fats-Are They Good For Us?

This is a question that gets asked many times, so lets take a look at fats and how they work in our bodies.

Uses for fat in the body:

  • padding and insulation
  • helps assimilation of fat soluble vitamins (A,D,E and K)
  • used in making hormones, aids in metabolic processes
  • alternative source of heat when carbohydrates are not


Where Do Fats Originate?

The fats found in animals and humans originate from two sources:

  • From our diet
  • Conversion of excess carbohydrates by the body into fats.

(this is where most fats come from)

When we consume fats, they are broken down by our digestive system into one of two forms.

  • Glycerol (glycerin) this can be broken down into sugars for energy

if necessary, in much the same way as carbohydrates are broken down
into sugars, or converted to fat cells

  • Fatty acids, which are chains of hydrogen, carbon and oxygen atoms.

These are the building blocks of fat, like amino acids are the building
blocks of protein.


Essential Fatty Acids – Our body can manufacture most of these from fruits
and vegetable sugars. There are a few that the body cannot produce, and must
be supplied by our diets, in there whole form. These three essential fatty acids are called Vitamin F (Linoleic acid, Arachidonic acid and Linolenic acid).

Essential fatty acids are used by the body in the following ways:

  • for normal glandular activity, mainly the adrenal glands
  • manufacturing sex hormones and adrenalin
  • many metabolic processes
  • promotes the availability of calcium and phosphorus
  • forming the fat-containing protein of cell’s structure
  • for growth and reproduction

Non-Essential Fatty Acids

These can be produced by the body from fruit and vegetable sugars, which come from fruits, vegetables, whole grains, dairy and meats


Fats are known as lipids, known as:

  • Simple lipids

a. monoglycerides (composed of one fatty acid chain)
b. diglycerides (composed of two fatty acid chains)
c. triglycerides (composed of three fatty acid chains)

  • Compound lipids. (highly complex fats)

a. Lecithin
b. Steroids (cholesterol, bile salts and hormones)

Fats have to be broken down for proper assimilation by the body into monoglycerides. When triglyceride levels in the blood stream rise, this is an indication that you maybe eating the wrong kind of fats.

We have all heard of unsaturated fat, polyunsaturated fat, Cholesterol, these are good fats, so lets take a closer look:

Unsaturated – has one or more carbon atoms in the fatty acid chain, do not have their accompanying hydrogen atom attached “e;unsaturated”e; with hydrogen. These help us to transport nutrients to the cells, so that the body can carry out certain metabolic processes.

Polyunsaturated fat – this contains many, many fatty acid chains, which have two or more open carbon atoms.

Unsaturated fat is liquid in form (oil) at room temperature, like vegetables, grains, avocados, fruits, nuts, and seeds.

Cholesterol: This in itself is not harmful. It is manufactured by the liver from fatty acids following uses:

  • tissue structure of the body, including brain, skin and spinal cord.
  • Bile salts used for digestion
  • vitamin D and the basic structure for hormones
  • combines with protein to help fats and some nutrients to be carried to the


The liver makes approximately 3,000 milligrams of cholesterol per day, no matter cholesterol is in the diet or not, which enters the body from unsaturated fats we eat. When concentrated cholesterol enters the body through diet, an excess occurs. Some of this can be used by the body, if it was not heated above 112 degrees. Once cholesterol or any fat has been heated above 112 degrees, it is denatured to where it cannot be properly utilized by the body and become stored, which is mainly stored on the inside of the artery walls, leading to atherosclerosis – hardening of the arteries.


Saturated Fats – fats that have every carbon atom filled with a hydrogen atom, which makes it unusable by the body, and are solid at room temperature. These are found mainly in animal fats and flesh, dairy products, and eggs.

Hydrogenated Fats (trans fats) – are laboratory processed in which hydrogen is added to polyunsaturated fats, filling the open carbon atom with hydrogen, making the fatty acids saturated. These fats are also solid at room temperature, like shortening from vegetable oil, and margarine. The hydrogenation process consists of heating unsaturated fats/oils to 212-400 degrees F. Hydrogen is then added. This process destroys any vitamins or nutrients that might have been present.


Well lets look at a list of good fats, that provide good essential fatty acids to the body, these are all unheated or heated to 112 F or less:

  • avocados
  • flax oil and flax seed
  • olive oil
  • nuts (raw)
  • seeds (raw)
  • butter (organic best) only allowed to melt on foods, not to cook with
  • olives (sun dried in olive oil)
  • coconut (raw unsweetened)
  • pure fish oils

by Myrna Petersen

Medicial Properties of Food

The scriptures give us instructions and examples of optimal foods, designed by our creator for us to eat. Gen. 1:29, and Lev. 11 (I do not advocate eating meat, but if that is your choice, He gives us instructions for doing so). Plus there are many other examples throught out the scriptures.

Minerals, vitamins, amino acids, essential fatty acids, carbohydrates, protein, and fiber, are all essential for good health.

Whole foods contain all of these nutrients. Some ask what is a whole food? A whole food is something edible grown by nature without being processed, like: raw fruits and vegetables, raw nuts and seeds. Minimally processes food contain less nutients but still have benefits. Some of these would be whole grain breads (Ezekiel/manna breads) cereals, and crackers. Sprouted grains retain more nutritional value than whole grain flour.

Things that come from a box, can, bottle ect. Are usually highly processed food, and if eaten, should be done so in moderaton.

Through out the next few articles we are going to look at the nutritional content of. The foods listed below are not the only foods that contain these vitamins, but have the highest level of the vitamin in them.


Vitamin A: Apricot, broccoli, cantaloup, carrot, collard, dulse, garlic, papaya, peach, pumpkin, red bell pepper, sweet potatoes, and yellow squash.

Vitamin B1 (Thiamine): Brown rice, legumes, peanuts, whole grains, fish, poultry and egg yolk.

Vitamin B2 (Riboflavin): Whole grains, spinich, asparagus, legumes, yogurt, and egg yolk.

Vitamin B3 (Niacin): Broccoli, carrot, dandelion greens, dates, peanuts, tomatoes, whole wheat, and eggs.

Vitamin B5 (Pantothenic): Fresh raw vegetables, legumes, mushrooms, nuts, royal jelly whole grain rye/wheat, and eggs.

Vitamin B6 (Pyriodoxine): Carrot, peas, spinch, sunflower seeds, walnuts, fish,and eggs.

Vitamin B12: Dulse, kelp, nori, alfalfa, and eggs.

Folate: Asparagus, whole grain barley, brown rice, dates, green leafy vegetables, legumes, mushrooms, oranges, split peas, root vegetables, salmon (wild caught) and tuna (no mercury brand only)

Inositol: All fresh fruits and vegetables, lecithin, legumes, raisins, and whole grains.

Vitamin C: Fresh berries, citrus fruits, and green vegetables.

Vitamin D: Dandilion greens, sweet potatoes. Oatmeal, halibut, salmon, sardiens.

Vitamin E: Cold pressed vegetable oil (unrefined is best) dark green leafy vegetables, legumes, nuts, seeds, whole grains, and eggs.

Vitamin K: Asparagus, blackstrap molasses, broccoli, brussel sprouts, cabbage, cauliflower, dark green leafy vegetables, oats, whole grain rye/wheat, and soy beans.

Bioflavonoids: Peppers, buckwheat, black currents, berries, and citrus fruits.

by Myrna Petersen

Mineral Content of Food

We are now going to look at  minerals, and the foods that contain the highest levels of these minerals.  There are other food that contain these minerals also, but these have been found to be the best sources.

Every living cell on the planet depends on minerals for proper function and structure.  Within our bodies every thing needs minerals to work properly, for example:   fluids, all tissues, the formation of blood, nerve function, bone formation, muscle tone (including the muscles of the cardiovascular system).  Like vitamins minerals function as coenzymes.

Boron:  Apples, carrots, grapes, dark green leafy vegetables, raw nuts, pears, and whole grains.

Calcium:  Dark leafy vegetables, raw almonds, asparagus, blackstrap molasses, broccoli, cabbage, carob, oats, prunes, sesame seeds, salmon with bones, sardines, buttermilk, and goats milk.

Chromium:  Brown rice, whole grains, dried beans, blackstrap molasses, corn, dulse, mushrooms, potatoes, eggs, and meat.

Copper:  Almonds, avocados, barley, beans, beets, blackstrap molasses, broccoli, garlic, lentils, mushrooms, raw nuts, oats, oranges, radishes, raisins, green leafy vegetables, salmon, and soybeans.

Germanium:  Broccoli, celery, garlic, shiitake mushrooms, onions, rhubarb, sauerkraut, tomato and milk.

Iodine:  Kelp, dulse, saltwater fish, asparagus, garlic, lima beans, mushrooms, sea salt, sesame seeds, spinach, summer squash, swiss chard, turnip greens, and soybeans.  NOTE:  some foods can block the uptake of iodine into the Thyroid gland, when eaten raw in large amounts.  (brussels sprouts, cabbage, cauliflower, kale, peaches, pears, spinach and turnips)  If you have an under active thyroid, limit your consumption of these foods.

Iron:  Green leafy vegetables, whole grains, eggs, fish, almonds, avocados, beets, blackstrap molasses, dates, dulse, kelp, kidney and lima beans, lentils, millet, peaches, pears, dried prunes, pumpkin, raisins, brown rice, sesame seeds, and soybeans.

Magnesium:  Apples, apricots, avocados, bananas, blackstrap molasses, brown rice, cantaloupe, dulse, figs, garlic, grapefruit, green leafy vegetables, kelp, lemons, sesame seeds, soybeans, and whole grains.

Manganese:  Avocados, raw nuts and seeds, seaweed, and whole grains.  Also can be found in:  Blueberries, egg yolks, legumes, dried peas, pineapples, and green leafy vegetables

Molybdenum:  Beans, whole grains, dark green leafy vegetables, legumes, and peas

Phosphorus:  Asparagus, bran, corn dried fruits, garlic, legumes, raw nuts, sesame, sunflower and pumpkin seeds, whole grains, salmon, eggs, and poultry.

Potassium: apricots, avocados, bananas, lima beans, blackstrap molasses, brown rice, dulse, figs, dried fruits, raw nuts, garlic , potatoes, winter squash, spinach, yams, and yogurt.

Selenium:  Brazil nuts, broccoli, brown rice, dulse, chicken, garlic, kelp, molasses, onion, salmon, and whole grains.

Silicon:  Alfalfa, beets, and brown rice.

Sodium:  All foods contain sodium.  Kelp, dulse are a good source.

Sulfur:  Brussels sprouts, dried beans, eggs, garlic, kale, onions, eggs, meats, soybeans, and turnips.

Vanadium:  Dill, olives, radishes, fish, snap beans vegetable oil, whole grains, and meat.

Zinc:  Dulse, egg yolks, fish, kelp, legumes, lima beans, lamb, mushrooms, soybeans, sunflower seeds, whole grains, and alfalfa.

by Myrna Petersen


Healthy Recipes

Cashew Cream/Milk

This is a good dairy free replacement for milk.


  • 1 cup of cashews
  • 1/2 cup of water
  • 2-4 tbsp of maple syrup
  • 1/2-1 tsp of vanilla
  • 1/8 tsp of sea salt


In a high speed blender mix cashews, water, maple syrup and sea salt
Blend until creamy, not grainy.
Keep as a cream or add 3-4 cups of water to make into milk.

Black and White Bean Salad


  • 1 15 oz can black beans, rinsed & drained
  • 1 15 oz can white kidney beans, rinsed & drained
  • ½ c chopped cucumber
  • ½ c chopped red pepper
  • ¼ c chopped onion
  • ¼ c minced fresh cilantro
  • 1/3 c red wine vinegar
  • ¼ c olive or vegetable oil
  • ½ t salt, optional
  • ¼ t garlic powder
  • 1/8 t pepper, optional


In a large bowl, combine the first 6 ingredients. In a small bowl, whisk vinegar, oil and seasonings. Pour over bean mixture and toss to coat. Cover and refrigerate until serving.
This is a very fresh tasting salad and goes well with anything off the grill. For a light supper, it is also delicious with buttered toast.

Black Bean Chimichonga (Baked)

1        Red bell pepper thin small slices
½       Onion thin sliced
1 c     Black beans (cooked)
2 c     Whole kernel cord
1        Lime (juiced)
1 c     Tomato sauce
1 ½ t  Cumin
2 t      Chili powder
½ t     Sea salt
vegenaise or sour cream (optional)

Whole grain wraps  (I use sprouted ezekiel)
Mix first 9 ingred.  Place cheese (if using) on bottom of wrap, add 2 heaping table spoons of veggie mixture, roll and fold ends as you go.  Brush pan and the tops of each wrap with olive oil, place chimiconga’s on baking sheet, and bake for 10 min. or until crispness desired it obtained.  Serve with vegenaise or sour cream.

Blueberry Pie Recipe

Blueberry Pie with Granola Crunch Crust

6-8 servings
A cool and creamy no-bake dessert, perfect for summer. When we served this to friends, the children begged for thirds!

Blueberry Pie Filling:

  • 12-oz. package of frozen blueberries  OR  2 ½-3 cups fresh berries
  • 10 pitted dates, chopped
  • 1 Haas avocado, peeled, pitted & sliced
  • 4 ripe bananas, peeled

Blend all ingredients together until smooth. Pour the mixture into the pie crust. Freeze for 30 minutes (or longer), then serve.
Notes:  For easier blending, try soaking chopped dates in water (enough to cover) while you prepare the crust or overnight. To save time, skip the crust and freeze blueberry filling in parfait glasses or individual dessert cups. Just before serving, garnish with berries and mint leaves or chopped nuts.

The Good News:

Blueberries are high in cancer-fighting compounds. Studies show they improve memory and brain functions. The pectin (fiber) is effective in lowering cholesterol.
Avocados are rich in Vitamins E, K and B and in cholesterol-lowering fiber (14 g. fiber in 1 medium) that helps to guard against high blood pressure, heart disease, and stroke.
Dates contain Vitamins A, B, folate, and C, plus more than 20 different amino acids; they help us digest carbohydrates easier and control blood sugar levels. Selenium lowers the risk of cancer and helps to strengthen our immune systems.
Bananas are rich in B6, which improves mental function, and potassium, which lowers blood pressure and plaque in blood vessels. Tryptophan in bananas helps to combat depression, promote sleep, and control appetite.

Granola Crust:

  • 1 ½ cups granola  OR  1 cup granola + ½ cup shredded coconut
  • 3 tablespoons oil or water OR  natural almond butter
  • pinch of salt (optional)

Grind granola in a blender or a coffee grinder. Place in pie plate, add all ingredients and mix with fork. Sprinkle with more water if needed to moisten. Press into pie plate with fingers. Bake at 350þ for 10-15 minutes, or until firm.  Cool. Use only with pre-cooked or no-cook fillings.

by Becky Carlson

Easy Rainbow Vegetable Stir-fry with Edamame’

2-4 servings
Beautiful, delicious, fragrant, and satisfying – a healthy pleasure!

  1. 1 large onion (sweet or red), chopped
  2. 1-2 large garlic cloves, minced or pressed (optional)
  3. ¼ cup water, tomato juice, or salsa water (for sautéing)
  4. 1 Tb. onion powder
  5. 1 tsp. garlic powder
  6. 1-2 tsp. dried basil
  7. 1 bag (16-oz.) frozen stir-fry vegetables (Sugar-Snap or Asparagus)
  8. 1/2 bag (16-oz.) frozen shelled edamame (soybeans) OR green peas
  9.  1 Tb. olive oil or flaxseed oil
  10. Salt to taste (1/2 tsp.?)
  11. Cooked brown rice (1/2-1 cup per person)

1.  In a large non-stick skillet, bring water, onion powder, garlic powder, and basil to a boil. Add chopped fresh onion and garlic (if using). Cover with lid and simmer until tender, about 5-8 minutes.
2.  Stir in all other vegetables and the edamame. Cover with lid and steam until vegetables are tender, but still bright in color.
3.  Drizzle with oil, add salt, and mix well

Serving Ideas:
Serve over a bed of cooked brown rice, or whole-grain pasta. Garnish the top with cashews, almonds, or your favorite nuts. Try adding 1 Tb. of ground flaxseeds between the rice and the veggies. (Grind flaxseeds in a coffee grinder.) I like to top with snipped fresh herbs from the garden, such as lemon thyme, basil, or parsley.

Cook’s Tips:
My favorite packaged stir-fry is the Sugar Snap Pea Stir-fry at Wal-mart. We find the Edamame in the frozen food section at Wal-mart, Bi-Lo and elsewhere. The soybeans are loaded with high-quality protein and heart-healthy nutrients, and they taste great! I love to add extra veggies (whatever I have fresh), such as red or yellow bell peppers, broccoli, asparagus, carrots, yellow squash, or ruby chard stems. If I don’t have time to chop extras, I may use 2 bags of the frozen stir-fry vegetables to serve more than 2.  Enjoy!   – Becky

Garbanzo Spread


  • 1 15 oz can of garbanzo beans, rinsed & drained
  • ¼ – ½ c mayonnaise or vegenaise
  • ¼ c chopped onion
  • ¼ c chopped celery
  • Salt and hot sauce to taste


Process beans in food processor until consistency of coarse meal. Combine with remaining ingredients. Refrigerate. This is very satisfying spread on whole grain toast.

Orange-Cashew Salad Dressing

4-6 servings

  • 2 navel oranges, peeled and seeded
  • 1/4 cup orange juice
  • 1/4 cup raw cashew nuts, rinsed well
  • 1 Tb. lemon juice
  • 1/2 teaspoon orange zest (grated peel) – optional

Blend ingredients until silky smooth.

Serving Ideas:
Use liberally on salad or as a dip. Spread on whole grain toast, bagel, or waffle for a guilt-free topping. Also try as a topping on oatmeal or other cooked whole grains such as millet or brown rice (with fresh blueberries or fruit on top).

Refreshing Fruit Tea


  • 4 regular sized tea bags
  • 3/4 c sugar
  • 4 c cold water
  • 1 c orange juice
  • 1 c pineapple juice
  • 1/4 c lemon juice


Pour 3 cups boiling water over tea bags. Cover and steep 5 minutes; remove and discard tea bags. Stir in sugar until dissolved; stir in 4 cups cold water and juices.
Yield: about 2 quarts
Enjoy this hot weather refresher!

Slow-Cooker Breakfast Porridge

4 servings

Wake up to a hot, whole grain cereal by preparing it the night before and letting it simmer in your slow-cooker while you sleep. A healthy breakfast has never been easier!

  • 1 cup brown rice OR millet
  • 3 cups hot water
  • ½ cup raisins or chopped dates, dried apricots or prunes
  • ½ tsp. cinnamon
  • ¼ tsp. salt (optional)

Add after cooking: berries or other fruit, fresh or frozen, & nuts
1. Combine grains, water, fruit, cinnamon, and salt in slow-cooker and cook on low overnight.
2. Serve plain or with non-dairy milk (soy, rice or almond milk) or with a dollop of yogurt (soy yogurt is best), if desired.
3. Top with berries, chopped oranges or apples, & nuts.
Variations: You can cook a mixture of 2 or 3 kinds of grains, instead of just one, for a total of 1 cup. For example, 1/3 cup of brown rice, 1/3 cup millet, and 1/3 cup wheat berries. Basmati brown rice will fill your kitchen with a wonderful aroma. Worth trying!
Adapted by Becky Carlson from Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings – and 7 Steps to End Them Naturally, by Neal Barnard, M.D.

Spring Strawberry, Orange & Spinach Salad

4 servings

  • 8 cups baby spinach OR romaine lettuce (2 cups per serving)
  • 2 cups fresh strawberries, sliced
  • 2 cups orange slices, seeds removed & chopped
  • 2-3 cups (1 lb.) asparagus, washed & sliced OR sugar snap peas
  • 8 tablespoons raw pecan halves, sliced almonds or walnuts

Orange-Cashew Dressing – or- Raspberry Salad Dressing

1. Lightly steam asparagus or roast in 350-degree oven for 15-20 minutes, cool and cut into one-inch pieces.
2. Wash and slice strawberries. Peel, seed and chop oranges.
3. Mix all ingredients together, add dressing and toss to coat.
Optional: Lightly oven-toast nuts at 350 degrees for 5-10 minutes. (Stir once to toast evenly.)
Salad Shortcuts: Use pre-washed baby spinach or romaine (9-ounce bag).
Canned water-packed mandarin oranges, drained, instead of fresh oranges.
Try thawed frozen green peas in place of asparagus or sugar snap peas.
For nuts, buy Almond Accents unsalted sliced almonds, lightly toasted.

Orange-Cashew Dressing

  • 2 navel oranges, peeled and seeded
  • ¼ cup orange juice
  • ¼ cup raw cashew nuts, rinsed well
  • 2 tsp. lemon juice (optional)

Blend ingredients until silky smooth. Use liberally on salad or as a dip.
Spread on whole grain toast, bagel, or waffle for a guilt-free topping. Also good as a topping on oatmeal or other cooked whole grains such as millet or brown rice (with fresh blueberries or fruit on top).
Adapted by Becky Carlson from Disease-proof Your Child by Joel Fuhrman, M.D.

Raspberry Salad Dressing 

  • 1 cup frozen raspberries
  • 3 Tb Lemon juice, fresh or concentrate in bottle
  • 1/8 tsp liquid stevia OR ¾ tsp powdered stevia OR 2 Tb sugar
  • 1/4 t salt
  • 1/4 cup to ½ cup of oil

Blend first four on high, then at low speed add the oil slowly.


  • BREAKING THE FOOD SEDUCTION: The Hidden Reasons Behind Food Cravings and 7 Steps to End them Naturally, by Neal Barnard, M.D.  (St. Martins Press, 2003)
    Includes menus and recipes. Dr. Barnard is the president of Physicians Committee for Responsible Medicine.
  • EAT TO LIVE: the Revolutionary Formula for Fast and Sustained Weight Loss, by Joel Fuhrman, M.D.  (Little, Brown and Co.)
    Includes meal plans, recipes, and real-life success stories.
  • DISEASE-PROOF YOUR CHILD: Feeding Kids Right, by Joel Fuhrman, M.D. (St. Martin’s Griffin, 2005)
    Features complete meal plans and kid-tested recipes.
  • THE FULL-PLATE DIET BOOK, by Stuart A. Seale, M.D., Teresa Sherard, M.D., Diana Fleming, Ph.D., LDN (Bard Press, 2009)
    Loaded with strategies to slim down, look great and be healthy. Beautiful full-color charts and graphics. Authors serve on the staff of the Lifestyle Center of America. A free sample section of the book is available online, along with recipes and helpful articles at
  • DR. ARNOTT’S 24 WAYS TO IMPROVE YOUR HEALTH, by Timothy Arnott, M.D.  (Pacific Press)