| Bagel shop: any flavor bagel with smoked or regular turkey breast; or bagel with low-fat tofu spread plus one cup beef vegetable or chicken noodle soup, or minestrone soup and small Greek salad. If the bagels are so large that they require two hands to hold they may weigh as much as four ounces—or almost twice as much as the bagel on the exchange list. Eat just half; otherwise you will be going over both the starch and calorie limits. |
| Serve with orange slices from '/2 orange and sprinkle with 1 teaspoon sliced almonds)
1 small or half large baked sweet potato
1 cup steamed broccoli
Equals: 3 protein, 2 starch, 2 vegetable, 1 fruit, 1 fat Snack
Eat a fat-free sweet or starch snack once a day—either late afternoon or mid-evening. It should contain 45 grams of carbohydrate and no more than 210 calories.
RECIPES
Wintertime Pasta
Slightly higher in fat than some, but oh, so comforting when those winter winds begin to blow. |
| Alertness Food Exchanges
6 protein (48 grams) 4 starch (60 grams) 3 vegetable (15 grams)
1 fruit (15 grams)
2 fat (10 grams) total calories: 965
Whenever you eat any of the starch exchange foods on the alertness food list, make sure that you also consume some protein along with them. As you read in Chapter Two, when you combine protein along with carbohydrates, the amino acids in the protein prevent trytophan from getting into the brain. This means, of course, that no serotonin will be made. |
| Equals: 1 protein, 1 starch or
1 slice bread
1 ounce turkey luncheon meat 1 tablespoon fat-free mayonnaise half tomato lettuce
Equals: 1 protein, 1 starch, 1 vegetable Mid-Point Work Meal (2 to 3 a.m. |
Andrew L. Stoll
See book keywords and concepts |
 We derive omega-6 fatty acids from a commonly available range of vegetable and seed oils, including corn oil, olive oil, sunflower oil, and safflower oil. The long-chain omega-3 fatty acids are more difficult to obtain through the modern Western diet and most often come indirectly, through the oils of fish that have received omega-3 fatty acids through the food chain, ultimately from omega-3-producing algae and other water-based plants. A shorter-chain omega-3 fatty acid is available in walnuts, flaxseeds, and some other plant sources. |
Dr. Vern Cherewatenko and Paul Perry
See book keywords and concepts |
 Foods high in potassium include oranges, grapefruits, and vegetable juices; bananas; potatoes; and dried fruits. Many salt substitutes are also high in potassium.
6
The Vitam Edge
The Program
What? Taking daily vitamins and mineral supplementation will add to the vitamins and minerals already found in a diet that is appropriate for a person with type 2 diabetes.
Why? A growing body of research shows that vitamin and mineral supplementation can improve the way your body responds to insulin. |
Andrew L. Stoll
See book keywords and concepts |
| Boyd Eaton estimates that in the late Paleolithic period, our ancestors consumed 3,000 calories a day—35 percent meat and 65 percent vegetable. Despite the high intake of animal protein, fat intake was relatively low (wild game is very lean), with high proportions of polyunsaturated fatty acid, including plenty of omega-3 fatty acids. Today, similar quantities of omega-3 fatty acids are consumed by only a few groups, including Eskimos and inhabitants of Japanese fishing villages (see Table 3-1). |
Dr. Vern Cherewatenko and Paul Perry
See book keywords and concepts |
| In particular, look for margarines that have vegetable oil as the first ingredient, not partially hydrogenated oil.
• Opt for lower-fat cheese such as mozzarella made with part-skim milk, ricotta, Sapsago, and low-fat cottage cheese.
• Create your own lunch meats using skinless baked chicken or turkey.
• Select fat-free mayonnaise over traditional or homemade mayo.
The Skinny on Fats and Oils
Common Sources of Saturated Fats
• Butter.
• Lard.
• Meat fat.
• Palm oil.
• Coca butter (chocolate).
• Solid shortening.
• Cream cheese.
• Bacon and bacon grease.
• Sour cream. |
| A tablespoon of vegetable oil still has about 14 grams of fat and the same 126 calories found in butter or lard.
Fat-free. Describes a food with less than 0.5 gram of fat per serving.
Low saturated fat. Describes a food with 1 gram or less of saturated fat per serving and not more than 15 percent of its calories from saturated fat.
Low-sodium. Contains 140 milligrams or less of sodium per serving and per 100 grams of food. Remember sodium is also found in monosodium glutamate (MSG), sodium bicarbonate (baking soda), and sodium nitrate and occurs naturally in some foods.
Very low-sodium. |
Michael Janson, M.D.
See book keywords and concepts |
 Vitamin E is also found in natural vegetable oils, but commercial processing eliminates much of the vitamin from the end product. Extra oil in the diet (not a good idea) increases the need for vitamin E. Poor fat digestion or absorption can reduce the amount that actually gets into your bloodstream from foods.
Vitamin E helps maintain healthy circulation in the coronary arteries and peripheral blood vessels. In fact, blood levels of vitamin E are more than twice as predictive of heart disease risk as cholesterol levels (high levels of vitamin E mean lower incidence of heart disease). |
| Types of Fats
There are different kinds of fats, including animal fats, vegetable fats, saturated and unsaturated fats, liquid fats (oils) and solid fats. Some saturated fats have been artificially hydrogenated. This refers to the addition of hydrogen atoms to carbon atoms that are linked in a chain.
Fats that occur naturally as saturated fats and those that are artificially hydrogenated are solid at room temperature. The artificially saturated fats contain damaging substances called trans fats, which do not occur naturally. More about them later. |
| There are many sources of excess free-radical exposure, including cigarette smoke; air pollution; some highly processed foods and food additives; ultraviolet sunlight and radiation; processed oils such as commercial vegetable oils, margarines and shortenings; charcoal-broiled foods and any charred or burned foods; heavy metals (lead, cadmium, aluminum, and mercury) found in processed foods; excessive iron; pesticides; and some prescription medications. Many of the chemicals found in municipal water supplies are toxic because they generate free radicals. |
Dr. Richard Schulze and Sam Biser
See book keywords and concepts |
| It is fresh fruit and vegetable juices along with herb teas and distilled or purified water. When a person has a life-threatening illness, they go on juices immediately. You drink a gallon a day of juices, including water. (Note from Sam Biser: Please see the section on the Five-Day Cleanse included in this User Manual. Do not skip the Five-Day cleanse and rush to take herbs by themselves.
The Five-Day cleanse isn't just a cleanse; it's a turning point in your health, a transformation. |
James Braly M.D. and Ron Hoggan M.A.
See book keywords and concepts |
 While these substances may not be refined from gluten, there is a good chance that is exactly where they come from. vegetable starch, food starch, modified food starch, and natural flavors should also be avoided, as the source of these additives is difficult to determine.
There are good financial reasons that food manufacturers use these generic terms and acronyms to identify constituents of their products. |
Judith J. Wurtman and Susan Suffes
See book keywords and concepts |
 Cajun spice mix
Preheat the oven to 400 degrees. Slice potato into 'A inch slices, then slice lengthwise into thin matchsticks. Coat a nonstick baking sheet with three sprays of vegetable spray. Combine the lightly beaten egg white with the spice mix. Toss with the potato sticks to coat evenly and well. Spread in a single layer over the baking sheet and bake on the bottom rack of the oven for forty to forty-five minutes, turning often with a spatula as the potatoes begin to brown and get crisp. Serve immediately. |
Dr. Julian Whitaker
See book keywords and concepts |
| Type of essential fatty acid found in vegetable oils, meats, and dairy products. LA, AA, and GLA are types of omega-6 fatty acids.
Oxidation. The generation of highly reactive molecules called free radicals as a consequence of normal cellular processes; these molecules damage cell membranes, proteins, and DNA and accelerate the aging process.
Paradoxical sleep. See REM sleep.
Parietal lobe. Portion of the cerebrum that helps process information that is received from the senses.
Parkinson's disease. |
Natural Prescriptions: Dr. Giller's Natural Treatments & Vitamin Therapies For Over 100 Common AilmentsRobert M. Giller, M.D.
See book keywords and concepts |
| Avoid margarine, hydrogenated vegetable oils, and fried foods, as they can interfere with prostaglandin metabolism.
• Cut down on alcohol consumption, particularly beer.
• If your frequent urination is irregular, you could be reacting to a particular food. See text for discussion of this and read Food Allergy, page 146, for more information.
• Be sure you void properly: Co when you feel the urge; fully relax the muscles in the pelvic floor; empty your bladder completely. |
Carol Simontacchi
See book keywords and concepts |
 Nonheme iron (iron derived from vegetable sources) is not easily absorbed; nor is heme iron easily absorbed in the absence of adequate amounts of vitamin C. Children can therefore "inherit" iron deficiency from their days as a formula-fed infant unless the diet has been made very adequate in iron, vitamin C (which aids in iron absorption), and several of the B-complex vitamins.
A study conducted in the New York City area showed that about one-third of children may be deficient in iron, associated with mental and psychomotor impairment during the first two years of life.26 One possible cause? |
| In Essential Fatty Acids in Growth and Development, Sheila Innis wrote that the fats provided in artificial formulas, usually from a vegetable source like coconut, corn, safflower, or soybean oil, differ substantially from the oils found in human milk in that they provide only minuscule amounts of the Omega-3 and Omega-6 fatty acids. She is particularly critical of the use of corn oils in formulas because they "may not support normal biochemical development of the [central nervous system] when present as the only polyunsaturated oil in the diet. |
| It has been speculated that the body can make its own fatty acids from vegetable oils, but Innis goes on to say that whether or not an infant can manufacture his own is dependent on a number of variables, including the vitamin and mineral content of the formula. We certainly can't depend on it, especially since infants may be deficient from birth in some of the nutrients needed to complete the metabolic transformation. |
| The Aji-nomoto Company started producing MSG and hydrolyzed vegetable protein (which contains MSG) for export around the world.
After World War II, American food-processing companies jumped on the bandwagon and started adding millions of pounds to processed foods, including baby foods. Millions of metric tons of MSG are now produced worldwide and are added to thousands of food products. The Ajinomoto Company still produces most of the world's supply of MSG. |
| In the place of MSG, manufacturers started adding to baby foods hy-drolyzed vegetable protein (HVP), autolyzed yeast, caseinate, and other flavor enhancers that contain large of amounts of glutamate.9 In a container of Gerber Graduates with Mini Meatballs & Sauce we find the usual ingredients of water, cooked meatballs, and spaghetti, and as we continue through the list, we find torula yeast and autolyzed yeast. Autolyzed yeast is added to baby food to enhance flavors. |
Andrew L. Stoll
See book keywords and concepts |
| Placing the two sets of data side by side, they confirmed their observation: across the board, nations consuming the highest levels of saturated fat had the worst outcomes from schizophrenia while those consuming the highest levels of vegetable and fish fats—especially those rich in omega-3 fatty acids—had the best outcomes. So powerful was the relationship that fat consumption could account for 85 percent of the differences between nations. |
Dr. Julian Whitaker
See book keywords and concepts |
| MSG is particularly well disguised and is present in a number of additives, including hydrolyzed vegetable protein, yeast extract, seasonings, natural flavorings, stock, broth, and bouillon.
Asparatame
Aspartame (NutraSweet) is the most popular artificial sweetener on the market, and it is present in over 5,000 foods and drinks. It is a mixture of two amino acids—aspartate and phenylalanine. Like glutamate, aspartate acts as an excitatory neurotransmitter in its unaltered state. And high concentrations of aspartate can overexcite and damage neurons. |
J. Robert Hatherill
See book keywords and concepts |
 For dressing:
In a medium pan add vegetable stock, vinegar, sherry, soy sauce, sesame oil, chili sauce, scallions, ginger, and garlic. Heat until boiling; then quickly turn heat to low and add mushrooms. Simmer mixture for 2 minutes, stirring constantly. In a large bowl, toss noodles together with the dressing.
Top with toasted sesame seeds and chives. Serves 4 to 6. |
Dr. Julian Whitaker
See book keywords and concepts |
| Dietary fat found in fatty fish, vegetable oils, and nut butters, and having a flexible structure and high biological activity. It is a source of essential fatty acids that are crucial for optimal brain function and the formation of cell membranes and prostaglandins.
Pons. Portion of the brain stem that provides a link between the upper and lower levels of the central nervous system.
Pregnenolone. Precursor hormone from which DHEA, estrogen, testosterone, and other hormones are made. It helps protect nerve cells, enhance memory, and stabilize emotions.
Progesterone. |
| Type of fat found in vegetable oils that has a flexible chemical structure and is liquid at room temperature. See also Monounsaturated fat; Polyunsaturated fat.
Valerian. Herb that promotes sleep without causing daytime sleepiness or impairment in mental or physical performance.
Vinpocetine. Plant-derived nootropic that improves blood flow and oxygen supply to the brain, and protects neurons from the harmful effects of hypoxia. It is used as a therapy for epilepsy, as well as for symptoms of senile dementia and cerebral vascular insufficiency.
Wernicke's area. |
| Type of fat found in vegetable oils such as olive, canola, and peanut. It is liquid at room temperature and relatively stable when exposed to heat. The body can produce this type of fat.
Motor cortex. Functional portion of the cerebrum that conveys signals for action from the brain to the body.
MSG. See Monosodium glutamate.
Myelin sheath. Fatty covering surrounding most nerve fibers that protects and insulates them. It increases the transmission speed of nerve impulses.
Neocortex. See Cerebral cortex.
Nerve growth factor (NGF). |
| The most important dietary fats are polyunsaturated fats, which are found in vegetable oils, nuts and seeds, and cold-water fish. They are the most biologically active of all fats and are involved in energy production, cellular membrane structure, and a host of other functions. Within this class of fats are two unique nutrients known as essential fatty acids (EFAs), which play vital roles in the maintenance of health and the optimal functioning of the brain. (We will discuss EFAs and "brain fats" in detail in Step 4. |
Andrew L. Stoll
See book keywords and concepts |
| Created in the laboratory, trans-fatty acids result when manufacturers add hydrogen to unsaturated vegetable oil. Due to the configuration of the new chemical bonds—different from those found in most naturally occurring saturated fatty acids—trans-fatty acids are even more stable than those of saturated fatty acids. The advantage is longer shelf life without spoiling for processed foods. The disadvantages, according to a spate of recent studies, include risk for coronary heart disease in excess of that associated with saturated fat. |
Email this page to a friend
