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GUIDE to
SUMMER
Gerson Institute
The
GERSON
GUIDE to
SUMMER
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Skin cancer is the most prevalent form of cancer in the US. Over the past
three decades, more people have had skin cancer than all other cancers
combined. Estimates suggest that half of all Americans that live to age 65 will
develop either basal or squamous cell carcinomas.1 The good news is that
carcinomas are rarely fatal.
Unfortunately, rates of melanoma are on the rise as well. Between 1975
and 2010 the rate of new melanoma cases has nearly tripled.2 Although
melanoma represents only two percent of all skin cancer cases, it is responsible
for the majority of deaths.3
Developing skin cancer, like all cancers, depends on a variety of factors
including health, lifestyle and heredity. Studies, however, have found that sun
exposure is an important factor in the development of skin cancer. A study of over
500 melanoma patients in England found that the number of sunburns patients
reported (especially before the age of 20) was closely correlated to an individuals
risk of developing melanoma. 4
The link between sun exposure and skin cancer has caused many Americans to avoid
the sun altogether staying indoors or lathering every part of their body with
sunscreen. It may seem like a good idea to go into vampire mode, avoiding the sun
completely. But it isnt.
In fact, becoming solar-phobic may be just as dangerous for most individuals as
ignoring sun-safety altogether.
Vitamin D3 is the active form of the vitamin that our bodies need healthy bone
formation, cell growth, nerve and muscle formation and proper immune function.5
Unfortunately, few foods (liver and types of fatty fish) naturally contain the type of vitamin
D that the liver and kidneys can turn into vitamin D3.
Since there is little naturally-occurring vitamin D, our bodies have found another way of
producing the vitamin. When our skin is exposed to sunlight a set of chemical reactions
turn cholesterols into the form of vitamin D that our bodies can process.
If you are fair-skinned, your body can produce the amount of vitamin D it needs within 10
to 20 minutes during peak hours (11 am 3 pm). Darker individuals may need up to 25
minutes. of sunlight a day.6
It seems like it shouldnt be that hard for most of us to get in fifteen minutes, right?
However, research suggests that a growing number of Americans are vitamin D deficient.7
Given all the benefits of sunlight, hiding indoors isnt a good option. But that doesnt
mean its time to break out the bikini and head to the beach at high noon!
Following basic sun safety procedures will allow you to enjoy the benefits of sunlight,
while mitigating its adverse effects.
If youre a Gerson person, we hope youre already staying away from tanning
beds, because these machines are incredibly dangerous.
Research from the Center for Disease Control suggests that, one indoor tanning
session increases users chances of developing melanoma by 20 percent, and each
additional session during the same year boosts the risk almost another two percent.9
And, if you use a tanning bed before age 35, you increase your risk of developing
melanoma by 75 percent!
So stay away from tanning beds and try to convince any young women in your
life that getting a tan for prom isnt worth the risk.
You dont actually have to take an afternoon rest though it sounds like a good
idea on hot summer days. But you do need to pay attention to the sun when you
schedule your day.
When youre on vacation, try to plan indoor activities for the peak sunlight hours
of 11 am 3:00 pm. This is when the sun is at its zenith. Its a perfect time to enjoy a
leisurely lunch or explore nearby museums.
When possible, we suggest you use clothing as your
main source of sun protection. Lightweight blouses
and pants along with sunhats will keep you cool
and make sure your skin has protection. Unlike
sunscreen, there are no troublesome
ingredients, and you cant forget to re-apply
your shirt!
Parasols and umbrellas can also be a
perfect and stylish fit for your afternoon stroll.
Its also a good idea to make sure you have a
source of shade when planning picnics or other
outdoor adventures. It keeps you cool, too!
Your skin isnt the only part of your body that can experience the damaging
effects of UV radiation. Your eyes need protection as well. Skip cheap sunglasses
that dont have any information about UV protection and opt instead for glasses
that block 98-100 percent of both UVA and UVB rays. Choose wrap-around or
close-fitting sunglasses to ensure that your eyes are protected from every angle.
Just dont wear your sunglasses 24/7. Your eyes need some exposure to natural
light!
Many people concerned about their health are conflicted when it comes to
sunscreen. While we want to protect our skin, we dont want to cover our bodies in
potentially toxic chemicals.
Its good to be cautious when it comes to sunscreen. The Environmental Working
Groups (EWG) 2015 Sunscreen Guide found that 80% of the products they tested
contained either potentially dangerous chemical ingredients or offered inferior sun
protection.10
Many of the sunscreens that youll find at your local pharmacy will be chemical-
based and contain oxybenzone. Oxybenzone is particularly dangerous because not
only is it found in almost all chemical sunscreens, it is able to penetrate into the skin
more than other active ingredients. Oxybenzone is a known allergen and studies
suggest that it may act as a hormone disruptor.11
Not only do many sunscreens contain toxic chemicals,
they dont necessarily provide the sun protection you
expect. Until recently, most sunscreens protected
only against UVB rays, those which cause painful
sunburns and redness. However, they did nothing to
block UVA rays, which can penetrate even farther into
the skin.
Luckily, there are a growing number of wide-
spectrum organic sunscreens available. The EWGs
Sunscreen Guide is an excellent (and free!) online
resource. The guide rates over 1,000 sunscreens
based on overall ingredient safety and both UVB and
UVA protection. Available at
http://www.ewg.org/2015sunscreen/
However, even a high quality sunscreen isnt much
use if you dont bother to use it. Sunscreen is NOT
just for women and small children! Guys need to lather up as well. The majority of
people diagnosed with melanoma are white males over age 50.12
In addition to making sure that the whole family uses sunscreen, remember that
sunscreen has to be applied correctly in order to be effective. Dont skimp on the
sunscreen; most of us use only to of the recommended amount. Lather up
often (every 90 minutes), always reapply sunscreen after swimming or sports, and
dont stay outside for extended periods of time during peak hours.
Sun safety is important for everyone, but especially for Gerson patients. We
recommend that Gerson patients depend on sun-protective clothing and hats, not
sunscreen. Gerson patients need to avoid problematic ingredients such as oils and
fragrances that are present even in organic sunscreens.
If a Gerson practitioner is concerned about your vitamin D levels, they may encourage
nonmelanoma patients to get a limited amount (usually five to ten minutes) of sun
during those important peak hours. But remember just how powerful the suns rays can
be, and always check with your Gerson practitioner before spending even a short time
directly in the sun.
1 Stern, RS. Prevalence of a history of skin cancer in 2007: results of an incidence-based model. Arch Dermatol 2010; 146(3):279-282.
2 EPA (U.S. Environmental Protection Agency). 2011. Health Effects of Overexposure to the Sun. Available Online
3 NCI (National Cancer Institute). 2015. SEER Stat Fact Sheets: Melanoma of the Skin. Surveillance Epidemiology and End Results. And
SEER Cancer Statistics Review 1975-2010, Table 16.4. Available Online
8 Newton-Bishop, J et al. Relationship between sun exposure and melanoma risk for tumours in different body sites in a large case-
control study in a temperate climate European Journal of Cancer. 2011 Mar; 47(5): 732-741.
2 Moawad, H. 7 March 2014. 6 Benefits of Sunlight. Livestrong. Available online
3 Kotz, D. 23 June 2008. Time in the Sun: How Much Is Needed for Vitamin D? US News and World Report. Available online.
4 Lite, J. 23 March 2009. Vitamin D deficiency soars in the U.S. Scientific American. Available online
8 Howard, J. 6 October 2013 Sunshine & Happiness Study Links Time Outdoors To Improved Mood. The Huffington Post. Available online
9 Centers for Disease Control and Prevention. Sunburn and sun protective behaviors among adults aged 18-20 years United States,
2000-2010. MMWR Morb Mortal Wkly Rep 2012; 61:317-22.
10 The Environmental Working Group. Sunscreen Guide for 2015 Available online
11 Krause M, Klit A, Blomberg Jensen M, Seborg T, Frederiksen H, Schlumpf M, Lichtensteiger W, Skakkebaek NE, Drzewiecki KT. 2012.
Sunscreens: are they beneficial for health? An overview of endocrine disrupting properties of UV-filters. International Journal of
Andrology, 35: 424436Ries LAG,
12 Melbert D, Krapcho M, et al. (eds). SEER Cancer Statistics Review, 1975-2004. Bethesda, MD: National Cancer Institute. Available online
Summertime is full of beautiful
blooms, rich smells, and in-season
produce to brighten up our lives. We
normally think that we need to visit
the grocery store or florist to enjoy
these beauties, but thats not the
only answer.
Food scraps from leftover Gerson meals can be composted rather quickly and then
applied to fresh, growing fledgling plants. Leftover juice pulp is another great source
for the compost bin because it is still rich in many nutrients, even once pressed. Many
of the foods used on the Gerson Therapy are selected because of their high nutrient
content. Through composting, these high nutrient scraps help to build a healthy
garden.
The first place I went when starting to learn about organic gardening was a splendid
book by John Jeavons called How to Grow More Vegetables. The second chapter,
starting on page 33, describes plants grown purposefully to draw up specific nutrients
from deep in the soil, which are then composted and applied to the top soil to prevent
depletion.
How to Grow More Vegetables also mentions methods of growing seeds according
to the phases of the moon. During certain phases, there is more or less of a pull from
the gravity of the moon and nighttime light, which affects the growth of the plants
roots and leaves. When seedlings are started at certain times of the month, these
phases can help them develop faster and with stronger root systems to support their
new, tender sprouts.
Growing certain types of these tiny sprouts together can benefit both the plants and
your garden as a whole. Some plants may benefit each other by growing together.
Some plants, such as corn, with thicker root systems retain soil moisture for plants
with less dense root growth, like beans. Other plants, like marigolds for example, act as
repellents for insect demolishers of other flora, thus eliminating any need for even
organic pesticides.
As a young child, Dr. Gerson helped his grandmother in her garden. He observed the
migration of earthworms from a section of the soil chemically treated with pesticides
to the side that was left untreated. Through careful experimentation, he realized that
the living organisms in our soil despise the use of chemical pesticides, herbicides, or
fertilizers, just like humans.
1 garlic bulb
1 small onion
1 tsp powdered cayenne pepper
1 quart water
1 tbsp liquid castile soap
Put the garlic and onion in the blender, blend until liquefied. Then add 1 quart
of water and 1 tsp of cayenne pepper. Cover the mixture, and let it steep for one
hour.
Then, strain the mixture through a cheese-cloth and add 1 tbsp castile soap.
Put it all into a spray bottle, and spray the mixture on your plants to ward off
bugs.
Keep the pepper spray refrigerated, and it will keep for about a week!
Summertime is full of fun stuff sun, surf and big, silly blockbuster movies
but theres one part of summer thats not so fun: the BUGS. Tis the season for
mosquitoes, fleas and other itch-inducing insects to come out in full force,
leaving your skin covered in bites and your fingers frantically scratching away,
desperate for a little relief.
Ive always been a magnet for mosquitoes and other bite-happy bugs, and my
skin is super-sensitive to bug bites. Once, when I was in elementary school, my
dog Louie became the unwitting host to a pretty extraordinary number of fleas
that arrived very suddenly one weekend. Unaware of his unwelcome visitors, I
spent the weekend playing and snuggling with him as usual. By that Monday, I
was so completely covered in angry, itchy red bites that my teacher sent me
home thinking I had chicken pox!
So come summertime, Im always on the lookout for new natural ways to repel
those pesky little biters. Commercial bug repellents like Cutter and Off are full of
nasty chemicals like DEET, so theyre unwelcome anywhere near my skin. Call me
crazy, but since I try my utmost to keep pesticides off my veggies and out of my
diet, Im not about to go rubbing pesticides on my skin!
A few weeks ago, I planted lemon balm in my herb garden. Id never used it
before, and didnt know much about the herb, but I was attracted to the scent and
the pretty, bushy leaves and thought it would be a nice addition to my herb
garden.
I did a little research on lemon balm to see how I could put it to practical use,
and now Im very happy I did!
Lemon balm is a member of the mint family, and looks quite similar, with soft,
grooved, slightly furry leaves. But rather than having a minty fresh scent, it has a
strong lemony aroma, somewhat similar to lemon verbena and citronella.
But while bees and butterflies love lemon balm, other, less desirable bugs
dont feel quite so favorably about it.
It contains high levels of a compound called citronellal, which gives it its lemony
aroma and flavor that bugs find so unpleasant. Youll notice that citronellal
sounds a lot like citronella, another plant used in many bug repellent sprays,
lotions and candles.
But why shell out money for one of these products that almost always contain
other, potentially questionable or downright toxic ingredients? You can just plant a
cheap little lemon balm plant (mine cost $2.99) and youll have a near-endless
supply of bug repellent just sitting in your yard, ready whenever you need it!
Crush the fresh leaves and rub them directly on your skin, especially around
the ankles, arms and other areas most exposed and vulnerable to bug bites.
The lemon scent, which repels the bugs, is very strong. It rubs off very well
onto skin. You can just sort of crush the leaf up a bit, and then use the leaf like
a wipe.
Plant the lemon balm outside, perhaps near your front or back door, or on
your deck, patio or wherever else you often sit outside, as the plants will help
ward off bugs in those areas.
Lemon balm happily thrives in sun or partial shade, and should be kept in
moist, well-drained soil. Keep in mind though that, like other mints, lemon
balm is invasive, and it will spread and take over your garden like a weed if you
let it. For that reason, its best to keep it in a pot.
Lemon balm isnt the only herb on the block that keeps bugs at bay. Here are 5
more herbs that work as bug repellents. Like lemon balm, you can plant them in areas
you want to keep bugs away from, or crush the leaves and rub them into your skin. If
your pets suffer from fleas, you can also use these herbs for them.
Sort of the original for bug repelling, with a powerful lemony scent. Its used in
many commercial bug repellents and candles. Im a little hesitant to plant it though, as
I understand it can be a skin irritant. Its also not quite as portable as lemon balm or
the others listed below. Its a grass-like plant that grows up to 6 feet tall!
If youre looking for citronella, make sure you get the varieties Cybopogon nardus or
Citronella winterianus, as some other citronella varieties wont have the same effect
some arent even true citronellas, theyre just citronella-scented.
Studies suggest that catnip may be even more effective at repelling mosquitoes
than DEET (the ingredient used in most commercial bug repellents, which is highly
toxic). It also repels cockroaches, an attribute that many of us living in urban areas can
certainly appreciate.
It can be used similarly to lemon balm; crushed and rubbed onto the skin. A word of
caution to cat owners: watch where you plant your catnip! Your cat may want to roll
around on it and play with it. Plant catnip apart from the rest of your garden so your
cat doesnt accidentally damage any other plants nearby.
Grow it around the house and garden to
keep bugs away. Itll grow inside too, if you
keep it next to a sunny window. Has a lovely
scent, pretty purple flowers and calming
properties as well!
Put a bit of bentonite or montmorillonite clay on it! Clay is very helpful for itching
and a number of other skin issues such as acne. It particularly helps heal venomous
stings and bites, like from bees, wasps and spiders. The clay helps draw the venom
out of the skin, which will help relieve the pain and let the sting heal more quickly.
Use virgin, untreated clay. Green clay (often called montmorillonite or bentonite
clay) is the most powerful type.
Mix the clay in a bowl or cup with a bit of filtered water until it has a creamy
consistency like peanut butter (like in the picture on the previous page). Then, just
dab the clay paste onto itchy areas, let it dry, then rinse or peel it off.
Just put a few drops onto a cotton ball or washcloth and dab it
on to the affected area. Use raw, organic, unfiltered apple cider vinegar
(see Chapter 5 for more information on choosing the right apple cider
vinegar)
Follow the instructions for using clay topically or as a clay pack, just
substitute apple cider vinegar instead of water when making your clay. It will fizz up a bit,
so just add a tiny amount of vinegar at a time until you reach the desired consistency.
Peppermint is great for bug bites and itching, as it provides a cooling sensation thatll
give you welcome relief.
The quickest, easiest way is to crush up the leaves and rub the
peppermint directly onto the skin. You could even freeze the crushed peppermint leaves
into ice cubes for a cooling double-whammy, as the cold of the ice cubes also helps to
numb the affected area and bring down swelling and inflammation.
Basil leaves contains anti-itch compounds called camphor and thymol. This is my
personal go-to trick for bug bites, as its so quick and easy. Plus, rubbing the leaf onto the
skin satisfies the compulsive urge to scratch.
Rub bug bites with a banana peel. Another Gerson staffer also suggested water-
melon rind. This is a great way to re-purpose kitchen scraps that might otherwise be
thrown out! But, this method does have a potential drawback: the fruity scent may
attract bugs. This may be a better choice for using indoors.
Raw, unfiltered apple cider vinegar (often abbreviated as ACV) can be used in so
many ways that by the end of this article you may start keeping a bottle in every
room of your house, not just the fridge!
You can use apple cider vinegar for hair and skin care, household cleaning,
healing and cooking.
Get the good stuff. By the good stuff, I mean raw, organic, unpasteurized
apple cider vinegar. Were big fans of Braggs apple cider vinegar (pictured at the
top).
Apple cider vinegar lowers glucose levels, and may be helpful for diabetics. It has
also been touted as a weight-loss aid, as it is said to help you feel fuller and eat less.
The enzymes in apple cider vinegar also promote the growth of healthy bacteria in
the gut, and can help regulate candida issues.
Mix 1 tablespoon with a cup of water or herbal tea. (Apple cider vinegar is quite
strong, and when taken straight can be harsh on the esophagus, so youll want to
dilute it).
And, of course, apple cider vinegar is a classic salad dressing ingredient, which you
can definitely get a little creative with!
Apple cider vinegar can also be very helpful in reducing gas and bloating. Just take
a tablespoon of ACV diluted in water or tea before a meal. It can also help ameliorate
symptoms of heartburn. Take a dose as soon as you feel heartburn symptoms coming
on.
Despite its acidic taste, apple cider vinegar actually promotes alkalinity in the
body. As Charlotte Gerson says, cancer cannot live in an alkaline body, and one of
the primary ways the Gerson Therapy battles cancer and other diseases is by
bringing the body into an alkaline state which makes it an inhospitable
environment for cancer.
Most cleaning supplies are full of harsh chemicals, so apple cider vinegar can
surprisingly provide an excellent, cheap alternative to many cleaning products. It
absorbs odors and has antibacterial properties.
Simply mix one part apple cider vinegar to one part water, and put it in a spray
bottle. Spray the solution on hard surfaces such as hardwood floors, bathroom
tiles, cabinets and countertops, then wipe it off with a rag.
While you should always strive to avoid skin damage by not staying out in the sun
uncovered for more than 15 minutes, if you do accidentally find yourself burnt to a
crisp, you can use apple cider vinegar to neutralize the burn. Dilute it in water and
pat on the sore skin, or add a cupful to your bath.
Place cup of yogurt into the bottom of two 8-ounce mason jars and top with
cup of fruit.
Add another cup of yogurt and top off with additional fruit. Serve and eat
immediately.
1 yellow onion, diced
3 vine tomatoes, hollowed
out, core removed, with the
remaining insides set aside
1 ear of corn, husk removed,
kernels removed from cobb
1 zucchini, diced
1 red bell pepper, diced
3 garlic cloves
Place onion on the bottom of a small pan with the zucchini, bell pepper, and corn on
top. Cook uncovered on medium heat until the pot begins to steam. Cover and continue
to cook until lid is hot to the touch.
Bring heat to low and continue to cook for 30 minutes.
Preheat oven to 325 F.
Hollow out tomatoes and blend the insides with the cloves of garlic. Place the hollow
tomatoes in a baking dish, fill with veggie mixture and pour the tomato/garlic mixture
on top.
Place dish in oven uncovered and bake for 15 minutes or until the tomatoes are soft.
Directions:
Peel and roughly chop potato and put into a food processor along with the flax oil,
apple cider vinegar and lemon juice.
Continue processing until the potatoes are pureed. If necessary, scrape the sides of
the food processor with a spatula.
Chop the ends off of your zucchini and use a vegetable peeler or mandolin to peel
your zucchini into long, thin strips.
Lay zucchini strip flat and add a small spoonful of potato puree onto one of the
ends of zucchini.
Add a spoonful of cooked quinoa, roll up and enjoy!
Mix in minced fresh or dry herbs with the quinoa for extra flavor.
You can also add small amounts of thinly sliced raw vegetables to each
roll for extra crunch.
Great additions are carrots, red bell pepper, and radishes cut into
matchsticks and sticking out of one side sushi style.
The following are the recipes for each of the popsicles pictured above (clockwise from
the top). Each recipe makes about 4 popsicles.
2 cups of chopped
watermelon
2 teaspoons fresh mint
2 teaspoons fresh lime juice
While these popsicles are a delightful treat during the summer months, a strict
Gerson patient must still take care when eating foods that are very cold. The body has
to work harder to warm cold food to body temperature, and it is important to focus
that energy toward healing.
This recipe is also not a good idea for diabetics or those with pre-diabetes due to
the high levels of naturally occurring sugars in fruit.
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