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Death By Prescription: The Shocking Truth Behind an Overmedicated Nation Ray Strand, M.D. See book keywords and concepts

An increased amount of fiber is very important in our overall diet and can be found in fruits, vegetables, and whole grains.4 I recommend between thirty-five and fifty grams of fiber each day. Most Americans consume only eight to ten grams of fiber per day and have come to believe that a bowel movement every other day is more than sufficient. Our paradigm is limited. Perhaps a broader worldview would prove enlightening. The late Dr. Denis Burkitt, a Christian surgeon famous for discovering the disease Burkitt's lymphoma, practiced medicine in Africa for more than twenty years.

Defeating Diabetes Brenda Davis and Tom Barnard See book keywords and concepts

Many of the most healthful foods are in the bulk section, including whole grains, nuts, seeds, and legumes. Don't forget the natural food section for soymilk and any packaged foods, such as cereal or crackers. Natural Food Stores Large natural food stores are becoming more popular and more accessible. Although some "health food" stores seem to be supplement stores with very few food items, many specialize in vegetarian and organic foods.

SuperFoods Rx: Fourteen Foods That Will Change Your Life Steven G. Pratt, M.D. and Kathy Matthews See book keywords and concepts

Carbohydrates are found in a vast array of foods, from table sugar to vegetables, beans, and whole grains. A teaspoon of sugar is a carb. So is a slice of whole grain bread. You can guess which is better for you, but you may not know precisely why. This chapter—starring oats—is going to convince you that not only are carbohydrates—whole grain carbohydrates— good for you, they also are absolutely critical in your quest for lifelong health. How to Read a Bread/Cereal Label There are two things to look for to ensure a healthy product: 1.

Defeating Diabetes Brenda Davis and Tom Barnard See book keywords and concepts

Two of the primary stumbling blocks for beginners to whole foods diets are legumes and whole grains. The following information will help provide the basics of preparing these wonderfully versatile foods. Cooking Legumes Some legumes are small and do not need presoaking before cooking. These include lentils, mung beans, and split peas. However, if you do have time to presoak them, it will speed up cooking time and increase mineral availability. For every cup of these small legumes, use 3 cups (750 mL) of water.

The New Optimum Nutrition Bible Patrick Holford See book keywords and concepts

For meat lovers who feel they do not want to go vegetarian, I recommend avoiding beef and eating meat no more than three times a week, substituting more fresh vegetables and whole foods such as beans, lentils, and whole grains and choosing only organic meats and free-range chicken or fish. For milk, substitute soy or rice milk or buy organic milk. If you suspect you might be allergic, stay off all dairy products for fourteen days. If it makes no difference, limit your intake of milk to one quart a week.

Gary Null's Power Aging Gary Null See book keywords and concepts

People with muscle and nerve health problems should eat potassium-rich foods, such as broccoli, beans, whole grains, and bananas. Sea vegetables are very important, as are the herbs horsetail, oat straw, valerian, and passionflower. Also helpful are: quercetin (2,000 mg); vitamin C (5 to 10 grams); arnica mantana (a homeopathic supplement); B complex vitamins (50 mg); pantothenic acid; grape seed extract; N-acetyl-cysteine; phosphatidyl choline (1,000 mg); phosphatidyl serine (1,000 mg); acetyl-L-carnitine (1,000 mg); and L-carnosine (1,000 to 2,000 mg).

If It's Not Food, Don't Eat It! The No-nonsense Guide to an Eating-for-Health Lifestyle Kelly Harford, M.C., C.N.C. See book keywords and concepts

EFA supplement. CO rsj eat a variety of different foods .. .for a wide spectrum of nutrients and to reduce sensitivities. 0>OO healthy habits ~ quick reference 1 ~ eat only when hungry .. .and under optimal conditions. 2 ~ don't drink beverages with food ...thereby diluting the digestive juices. 3 ~ chew, chew, chew ...to ensure adequate mastication and saliva secretion. 4 ~ follow food-combining principles .. .whenever possible to ensure proper digestion. 5 ~ follow the body's natural cycle .. .eat light in the morning and don't eat after 6- 7:00 p.m.

The New Optimum Nutrition Bible Patrick Holford See book keywords and concepts

It is easy to take in this amount of fiber—which absorbs water in the digestive tract, making the food contents bulkier and easier to pass through the body—by eating whole grains, vegetables, fruit, nuts, seeds, lentils, and beans on a daily basis. Fruit and vegetable fiber slows down the absorption of sugar into the blood, helping to maintain good energy levels. Cereal fiber is particularly good at preventing constipation and putrefaction of food, which are underlying causes of many digestive complaints.

Prescription for Dietary Wellness: Using Foods to Heal Phyllis A. Balch, CNC See book keywords and concepts

A nutrition-packed dinner would consist of 45 percent vegetables and fruits, 25 percent protein (legumes, soybean products, or fish), and 30 percent whole grains, nuts, and seeds. If you do not eat fish, you can get essential fatty acids from virgin olive oil, fresh nuts, and flaxseeds. The National Cancer Institute has invested well over $20 million in recent years to investigate the anticancer properties of plant foods. In an article published in The Natural Physician, renowned cancer researcher Dr. Patrick Quillin, Ph.D., R.D.

Everybody's guide to homeopathic medicines Stephen Cummings and Dana Ullman See book keywords and concepts

We recommend regular meals, with an emphasis on fresh vegetables, whole grains, and, if desired, lean meats. Avoid sweets and caffeine. Specific foods often aggravate vascular headaches, and since many headaches may be of mixed type, it may be useful to avoid these foods. þIf you have any visual difficulties, see an eye specialist. While eyestrain isn't a common cause of headaches, sometimes it is to blame for recurrent headaches. þConsider a checkup for misalignment or injury of the temporomandibular joints (TMJ).

Prescription for Dietary Wellness: Using Foods to Heal Phyllis A. Balch, CNC See book keywords and concepts

Meals made from even the highest-cost fruits, vegetables, and whole grains still are priced much lower per pound than most meat products and packaged foods. Aging promotes a loss of lean muscle tissue, body water, and bone mineral mass (density), and favors an increase in the proportion of body fat. As people age, their appetites DHEA The most abundant hormone in the bloodstream, dehydroepiandrosterone (DHEA), is produced by the adrenal glands. It is produced abundantly in youth, peaking around age twenty-five, when production starts to wane.

Zinc-rich foods, which are also important for immune function, include brewer's yeast, fish, legumes, mushrooms, oysters, pecans, all types of seeds, soybeans, soy lecithin, and whole grains. Additional beneficial foods are chlorella and pearl barley. These foods contain germanium, a trace element beneficial for the immune system. It is also a good idea to include kelp in your diet in the form of giant red kelp or brown kelp.

Vitamin E is found in cold-pressed vegetable oils, dark green leafy vegetables, legumes, nuts, seeds, whole grains, brown rice, corn-meal, dulse, eggs, kelp, desiccated liver, milk, oatmeal, organ meats, soybeans, sweet potatoes, watercress, wheat, and wheat germ. • Essential fatty acids (EFAs), particularly the class of EFAs designated omega-3, are essential for a healthy immune system. Good food sources include marine fish, fish oil, and flaxseed oil. • Manganese is a mineral that is important to the immune system and is necessary for healthy growth.

The Okinawa Diet Plan : Get Leaner, Live Longer, and Never Feel Hungry Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D. See book keywords and concepts

Low-CD foods include broth-based soups and stews, vegetables, fruits, legumes like soy, some whole grains (especially those cooked with water), fat-free dairy products, and very lean meats. The bonus is that these very same foods are recommended for good health. By choosing foods with low caloric density, you'll eat fewer calories, feel fuller, get excellent nutrition—and in all probability, feel a great deal better too.

Other foods included were whole grains such as oats and barley; vegetable-based low-trans margarine; soy protein from products such as soymilk and soy sausages, soy cold cuts, and soy burgers; and almonds, among other ingredients. Dr. Jenkins found that when these antioxidant-rich high-fiber foods, healthier fats, and soy were mixed into the diet, after a week the subjects' levels of LDL cholesterol (the so-called bad cholesterol believed to clog coronary arteries) were reduced by a dramatic 29 percent.

Whole foods, or foods in their natural state, such as vegetables, fruits, whole grains, and other unprocessed foods, tend to have low GI scores and induce low insulin levels (see figure 2.7). They are low in caloric density and are your biggest allies in your struggle to control your weight.40'41 CARBOHYDRATE—NOT AN IMPORTANT SOURCE OF BODY FAT Let's set the record straight on carbs before we move on to our next macronutrient. Many studies have shown that eating too many high-GI carbs—cookies, waffles, white bread, and the like—raises triglyceride levels in the blood.

If It's Not Food, Don't Eat It! The No-nonsense Guide to an Eating-for-Health Lifestyle Kelly Harford, M.C., C.N.C. See book keywords and concepts

Spike seasoning blend; Bragg's Liquid Aminos (after you have tested for soy). beverages: water; green drink; caffeine-free herbal tea; carrot and other fresh vegetable juices; fresh or bottled fruit juices diluted by half to maintain steady blood sugar levels. Changing your ideas of what is normal to eat for breakfast or have as a snack is helpful for expanding the possibilities of what to eat. As long as you don't have any trouble digesting bananas, The Frozen Banana Cream Treat and the No-Bake Apple Crisp (see Recipes) are great for planned indulgences.

The Okinawa Diet Plan : Get Leaner, Live Longer, and Never Feel Hungry Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D. See book keywords and concepts

Eating mostly plant sources of protein, such as tofu, vegetable-protein meat replacements, cooked beans, and whole grains, will help you meet this goal. White flaky fish, low-fat dairy, and lean meat are other good sources. requirement that has already been set on the high side. The kidneys are pretty good at getting rid of the stuff, but excessively high intakes of protein in people who don't get enough calcium and vitamin D can increase osteoporosis risk and lead to the accumulation of waste products, such as uric acid, that increase risk for gout and kidney stones.

Gary Null's Power Aging Gary Null See book keywords and concepts

Then add in some whole grains, beans, and legumes and lots of nonstarchy vegetables. Increase your daily exercise level. All these measures will help you to rebalance your insulin levels, lose weight, restore your energy, and rejuvenate your system. MELATONIN Melatonin is a pineal hormone that is best known for its role in promoting sleep. The studies regarding its potential in ameliorating sleep disorders continue to increase, but research on the aging process now suggests that melatonin may have a much wider range of potential benefits.

Anti-Aging Manual: The Encyclopedia of Natural Health Joseph E. Mario See book keywords and concepts

Kelp, Licorice, and Spirulina. Chromium fortified Yeast, 20-40% of inorganic Cr. salts are synthesized biologically by live yeast cultures to biogenic GTF, with some inorganic Cr. salt residue. Amino Acid Chelate: hydrolyzed soy or milk Protein bound to Chromium, better absorbed than inorganic Chromium salts, with some but not all biogenic activ ity, and excessive free Chromium salts. Natural Brewer's yeast: The richest known source of naturally-occurring GTF, only 2 meg. per gram, way under the RDA of 50-200 mcg./day, and under half is biogenic.

Alfalfa, Blue Cohosh, Burdock, Comfrey, Dong Quai, Dulse, Eyebright, Spirulina, Ginseng, Kelp, Skullcap, Slippery Elm, and Yarrow. •OCTACOSANOL CH3-(CH2)26-CH2OH(molecularweight410.77). A primary octacosy 1 alcohol with a straight chain of 28 Carbon atoms ending with a Hydrogen-Oxygen atom, a white crystalline solid melting of 182A F.. A companion to Vitamin E in Wheat Germ, takes 12 pounds of wheat germ to extract one 1000 meg. tablet of Octacosanol.

Food Revolution: How your diet can help save your life and our world John Robbins See book keywords and concepts

It would include more water and less soda pop, more baked potatoes and less French fries, and more whole grains and fewer products made from refined flour. (The American Institute for Cancer Research says 40 studies have linked regular consumption of whole grains with a 10 to 60 percent lower risk of certain cancers.)28 • When possible, it would feature locally and organically grown foods. • It would not include msg, artificial preservatives, colors, or other chemical additives.

Hope's Edge: The Next Diet for a Small Planet Jeremy P. Tarcher See book keywords and concepts

But as I began to eat whole grains and beans, nuts and seeds, and unprocessed fruits and vegetables, my preoccupation and cravings stopped. My weight adjusted to exactly what felt comfortable for my frame and has stayed there ever since. Thirty years later, scientists now have an explanation for my experience. Nutritionists can measure the rates at which we metabolize food. Processed food—refined sugars and other refined carbohydrates—are quickly metabolized; we therefore get hungry sooner and want more.

The New Optimum Nutrition Bible Patrick Holford See book keywords and concepts

Carbohydrate The main fuel for the body, carbohydrate, comes in two forms: fast releasing, as in sugar, honey, malt, sweets, and most refined foods, and slow releasing, as in whole grains, vegetables, and fresh fruit. The latter foods contain more complex carbohydrate and/or more fiber, both of which help slow down the release of sugar. Fast-releasing carbohydrates tend to give a sudden burst of energy followed by a slump, while slow-releasing carbohydrates provide more sustained energy and are therefore preferable.

Provided they are prepared properly, whole grains such as oats and rice absorb water and provide soft, moist bulk for the digestive tract. Meats, cheese, eggs, refined grains, and wheat (because of its gluten content) are all constipating. While it should not be necessary to add fiber to the diet, oat fiber has particular benefits in that it has been shown to help eliminate excess cholesterol and slow down carbohydrate uptake, as well as prevent constipation. It is naturally present in oats, which are best soaked and eaten cold. Some foods and nutrients exert a mild laxative effect.

Anti-Aging Manual: The Encyclopedia of Natural Health Joseph E. Mario See book keywords and concepts

English walnuts .73, nuts, sauerkraut .60, buckwheat .58, rst. peanuts (oil) .57, beans .56, corn and peanuts .47, sprouted mung increases 4 times, oats, alfalfa, leafy vegetables, corn (oil), cantaloupe, orange, lemon, fish, potato and sweet potato, wheat germ, molasses, almonds, soybean, carrots, kale, okra, spinach; Alfalfa, Slippery Elm, Ginseng, Spirulina, Sarsaparilla, Peppermint, Papaya, Parsley, Kelp, Hops, Gotu Kola, and Feverfew. •CYANOCOBALAMIN Vitamin B-l2, crystalline "red vitamin;" at 1430 mm. in the long wavelengths of the spectrum.

The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma Jack Challem See book keywords and concepts

To put these ideas into practice and to lose weight, you will need to eliminate all or nearly all grain-based foods, including whole grains, since these foods (as well as foods with refined sugars) are the principal source of dietary calories and carbohydrates. (This is easier than you might think. I lost twenty pounds and four inches from my waist after giving up pasta.) In addition, you might curtail your intake of legumes, because they also contain substantial amounts of carbohydrates. Although these recommendations have similarities to the Atkins diet, they are very different.

The New Optimum Nutrition Bible Patrick Holford See book keywords and concepts

It is frequently deficient in the diet and the best sources include tropical fruit, nuts, seeds, and whole grains. Tea is also a significant source of this mineral and can supply half our daily intake. Little more than 5 percent of the manganese eaten in the diet is absorbed, though exactly why is unknown. Similarly, supplements are poorly absorbed, the best forms being manganese citrate or manganese amino acid chelate. Copper—good and bad Both a nutritional and a toxic element, copper is required by humans in doses as little as 2 mg a day.

Consumer's Dictionary of Food Additives: A Consumer's Dictionary of Cosmetic Ingredients Vitamin E Ruth Winter See book keywords and concepts

OATS • Whole grain oats contain more soluble fiber than other whole grains such as wheat, corn, or rye. They contain more protein and lipids than other grains. Oats contain naturally occurring phytochemicals that have been associated with protection from a variety of chronic diseases. whole grains contain naturally occurring phytoestrogens, which have been linked to decreased risk of hormone-related diseases such as breast cancer. Oats were discovered to lower cholesterol in 1963. They are also a good source of selenium, iron, calcium, manganese, magnesium, zinc, and copper.

The New Optimum Nutrition Bible Patrick Holford See book keywords and concepts

Make sure that at least half your diet consists of raw fruits and vegetables, whole grains, nuts, and seeds. Avoid processed food with additives, and cook food as little as possible.

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