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The Enzyme Cure: How Plant Enzymes Can Help You Relieve 36 Health Problems Lita Lee, Lisa Turner and Burton Goldberg See book keywords and concepts

Refined flours: white, unbleached, bleached, enriched flour and products containing these flours Organic whole grains: best are heirloom (genetically unaltered) grains such as kamut, quinoa, amaranth, and spelt. Grain-intolerant people may do well on heirlooms.

Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief Neal Barnard, M.D. See book keywords and concepts

First, their diets do not contain much in the way of the whole grains and legumes that provide it. Second, protein tends to use up vitamin B6, and Western diets are far too high in protein, due to the common use of meat, poultry, and fish. Part of the vitamin's job is to convert proteins from one form to another, and high-protein diets demand more of the vitamin than is needed on a lower-protein diet.20 HEALTHFUL SOURCES OF VITAMIN B6 (MG) Avocado (1) 0.85 Navy beans (1 cup, boiled) 0.30 Banana (1) 0.66 Pinto beans (1 cup, boiled) 0.27 Broccoli (1 cup, boiled) 0.

Intelligent Medicine: A Guide to Optimizing Health and Preventing Illness for the Baby-Boomer Generation Ronald L. Hoffman, M.D. See book keywords and concepts

It is a diet that does emphasize complex carbohydrates from whole grains. It deemphasizes flour products, even whole-grain pasta and whole-grain bread, because their glycemic index is high — they raise blood sugar levels very quickly and generate a lot of insulin, which leads to problems. It also deemphasizes fruits, which contain a lot of sugar, for the same reason. It includes the beneficial omega-3 oil and the monounsaturated oils, like olive oil. It emphasizes lots of vegetables, to provide fiber, which can work in several ways to reduce heart disease.

Here we have to limit the quantity, because these are carbohydrate sources, and we should limit the form to whole grains rather than breads and pasta to keep the glycemic index low. There are several fiber-rich grains in kernel form that cook up like variants on rice. They make good side dishes, topped with a little light olive oil and fresh spices rather than butter. You can also mix them with vegetables, fish, poultry, or beans in casseroles.

Active Wellness - A Personalized 10 Step Program for a Healthy Body, Mind & Spirit Gayle Reichler, M.S., R.D., C.D.N. See book keywords and concepts

By including more whole-grain products and fewer refined bread products in your diet, you can help decrease your triglycerides. whole grains are also high in fiber, which adds bulk to your diet helping you to feel full and prevent overeating. Fiber can also help reduce your cholesterol and prevent colon cancer. Remember to use your Daily Allowance Cards to reinforce your new, healthier eating behaviors.

Breast Cancer? Breath Health! The Wise Woman Way Susun S. Weed See book keywords and concepts

Eat a Mediterranean-style diet of mostly organically grown foods including daily use of cabbage family plants, raw and cooked greens, whole grains, beans, sunflower seeds, soy products, olive oil, garlic, seasonal fresh fruit, seaweed, yogurt and cheese, herbal infusions, herbal vinegars, and antioxidant seasonings. Plus, at least four times a month, seafood, nuts, mushrooms, dried fruit, and eggs; and, less than four times a month, meat, alcohol, white sugar, and coffee.

Magnesium: Seaweed, leafy greens, yogurt, whole grains, nuts, oatstraw, licorice, nettles, burdock, sage, red clover, yellow dock, dandelion, parsley, potato skins. Manganese: Seaweed, leafy greens, milk thistle seed, yellow dock, ginseng, echinacea, netde, dandelion. Potassium: Fruits, vegetables, sage, seaweed, mint, red clover, nettle, plantain leaf or seeds. Selenium: Seaweed, organic garlic, mushrooms, liver, seafood, milk thistle seeds, ginseng, echinacea, yellow dock. Sulfur: Eggs, yogurt, garlic, cabbage family, nettles, plantain.

Active Wellness - A Personalized 10 Step Program for a Healthy Body, Mind & Spirit Gayle Reichler, M.S., R.D., C.D.N. See book keywords and concepts

Cereals are a terrific way to meet your daily servings of whole grains. But read the cereal labels carefully. Many are high in fat, sodium, and sugar—exactly what you should avoid. Instead, look for cereal labels that list the grain (not the sugar) first. Try to find cereals that list sugar as the fourth or fifth ingredient. A good rule of thumb is to look for cereals that contain no more than 1 gram of sugar for every 5 grams of total carbohydrates.

Breast Cancer: A Nutritional Approach Carlton Fredericks, Ph.D. See book keywords and concepts

In the menu framework you have just read, there are a dozen possible impasses for the food-sensitive, including those with allergies or intolerances to whole grains, bran, wheat germ, milk, cheese, uncooked fruit, green salads, organ meats, or, for that matter, brewer's yeast. There will be some people—fortunately, a relatively small group—who won't be able to use some of the supplements which can compensate for necessary restrictions on food selection. The notes which follow will help those who must find alternates to some of the good foods.

Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief Neal Barnard, M.D. See book keywords and concepts

Of these, the best for keeping things moving through your digestive tract are whole grains, such as brown rice, oats, and whole wheat bread, and any foods from the legume group, such as beans or lentils. If you have irritable bowel symptoms along with diverticular disease, you may want to favor soluble fiber, as is found in oatmeal and beans, rather than the insoluble fiber of wheat and most other grains, and may need to keep bean servings moderate.

Active Wellness - A Personalized 10 Step Program for a Healthy Body, Mind & Spirit Gayle Reichler, M.S., R.D., C.D.N. See book keywords and concepts

Amount of Fiber in the Food You Eat High fiber foods, such as whole grains, brown rice, and beans, add bulk to the diet and slow down digestion. As noted above, slowing down digestion also slows down the absorption of carbohydrates (which are metabolized into sugar) and thus helps keep blood sugar levels stable. Checking your blood sugar levels regularly is also important in order to determine what specific foods may cause unnecessary elevations in your blood sugar. Artificial sweeteners are acceptable to use.

Foods rich in vitamins B6 and B12 include poultry, fish, pork, beans, whole grains, fortified soy foods, lean meats, and milk. Folate can be found in leafy vegetables, legumes, and fortified cereals. It is a good idea to take the recommended folate supplement listed in the guidelines. Also check your multivitamin to see if it has at least 4 mg of vitamin B6 and 8 micrograms of vitamin B12. Omega-3 essential fatty acids can help lower cholesterol and reduce the risk for heart disease, as discussed in the Active Wellness Basic Food and Nutrition Guidelines.

The Super Anti-Oxidants: Why They Will Change the Face of Healthcare in the 21st Century James F. Balch, M.D. See book keywords and concepts

Your first meal of the day should be comprised of whole grains, cereals, breads sweetened with honey and dried fruits or fruit juices. • Become a grazer! But make sure your snacks contain an ample amount of complex carbohydrates. • Use stress-reducing herbs in your cooking. Rosemary, lemon verbena, lemon balm, thyme, nutmeg, and basil are all excellent stress-reducing herbs. • Drink herbal teas brewed from hops, passion flower, or valerian. Remember, herbs are compact powerful foods that contain vital antioxidants.

Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief Neal Barnard, M.D. See book keywords and concepts

We asked everyone to avoid all animal products and added oils for two months, and to focus on simple, unprocessed foods, such as rice and other whole grains, beans, vegetables, and fruits, making their diet rich in natural fiber. As we tracked the results, a few women noticed no change. But most noticed a difference, and for some the change was profound. Their pain was gone or dramatically reduced, something they had not experienced for years. If they needed any pain medicine at all, they needed much less than before.

The Woman's Encyclopedia of Natural Healing Dr. Gary Null See book keywords and concepts

That's a wonderful way to eat whole grains every day. "Eat small quantities of legumes daily. Soybeans and foods made from soy, in particular, contain isoflavones that discourage tumor growth. Foods made from soy include tofu, fortified soy milk, miso, and tempeh. A variety of other beans can be used to make wonderful ethnic dishes and include black beans, adzuki, pinto beans, chickpeas, mung beans, lentils, and lima beans. Grains and beans are your best source of proteins. "If you eat meat, I recommend eating only small quantities of it, no more than 3 ounces per day.

Eat a lot of vegetables, fruits, and whole grains and beans. Those foods provide protection." Letha Hadady, a herbalist and educator in New York City, visited China to learn why Chinese women had such a low incidence of breast cancer as compared to American women and those in other Western nations. While diet was a big part of the picture, she learned that other factors came into play.

Breast Cancer? Breath Health! The Wise Woman Way Susun S. Weed See book keywords and concepts

Best Sources: Wheat, whole grains, fruits, vegetables, and beans. Phytosterols are plant hormones which are frequently (usually mistakenly) compared to human hormones. I've seen several articles and a book or two that postulate that women with breast cancer or those at high risk should avoid plant hormones. I disagree. Phytosterols block the cancer-promoting effects of our own hormones by binding to the receptor sites first. They prevent the initiation and the recurrence of cancer.

Viral Immunity J. E. Williams, O.M.D. See book keywords and concepts

How to Take Vitamin E: Food sources include polyunsaturated vegetable oils (like canola and safflower oil), seeds, nuts, whole grains, wheat germ oil, and soybeans. Leafy greens, like spinach, also contain small amounts of vitamin E. Like vitamin C, sufficient amounts of vitamin E can be obtained from dietary sources for general health, but for optimal health and disease-prevention benefits, supplemental vitamin E is required.

Healing Moves: How To Cure, Relieve, And Prevent Common Ailments With Exercise Carol Krucoff and Mitchell Krucoff, M.D. See book keywords and concepts

Bottom line: Eat modest portions from a sensible, well-balanced diet with emphasis on fresh fruits, vegetables, and whole grains. Exercise aerobically every day. PART TWO: ACTIVATE YOUR LIFE It's not easy to be active and eat right in our push-button, "Super-Size it" culture. Our society exerts enormous environmental pressure to be sedentary and eat junk food, says Yale University obesity expert Kelly Brownell, who contends that our environment is becoming increasingly "toxic" by encouraging consumption of high-fat foods and discouraging physical activity.

Breast Cancer: A Nutritional Approach Carlton Fredericks, Ph.D. See book keywords and concepts

While you're buying whole grains at the health food store, let's learn to buy and use desiccated liver and brewer's yeast, for it isn't a matter of choosing brands at random. Desiccated (which means dried) liver tablets are marketed by many companies. Two processes of drying the organ meat are used: vacuum drying and solvent extraction. The vacuum-dried is technically a better product, for the reason that the fat-soluble nutrients of liver are retained, whereas the solvent will inevitably remove them.

If you use whole grains routinely, you will, of course, bring home the germ and bran of the grain, sans extra charge. This means whole wheat in place of white flour products, brown rice in place of white, whole barley to replace pearled barley, whole buckwheat, whole rye, and cornmeal which has not been degerminated. In other words, you will have decided that you prefer to have the Vitamin B Complex, the Vitamin E, and the trace minerals in your grains, rather than having them diverted to animal feedstuffs.

Viral Immunity J. E. Williams, O.M.D. See book keywords and concepts

A full complement of amino acids is found in high-quality protein from seeds and nuts, legumes, whole grains, eggs, fish, poultry, and organic meats. An amino acid is a compound containing an amino group and an acidic function. This acidic function makes proteins from meat more acidic in the body, so it is recommended that the majority of dietary protein come from plant sources.

The Way of Herbs Michael Tierra See book keywords and concepts

They are more Yin than whole grains and beans but not as extreme as fruits and juices. Because a diet low in meat is basically a Yin diet, it [etables is necessary to add Yang heat to the vegetables to facilitate their digestion and assimilation. Raw vegetables are necessary if one is eating a lot of meat because the "Yinness" of the vegetables will help to eliminate the Yang toxins of the meat.

One of the most important things to remember about eating whole grains is the almost lost art of chewing. The fast pace of modern life, along with its stress, has caused us to forget to chew our food properly. One-quarter of digestion occurs in the mouth, where acid foods are neutralized by the alkaline secretion of saliva. One should develop the habit of chewing each mouthful at least fifteen to thirty times or more. The other three-quarters of digestion occurs in the stomach and small intestines.

Breast Cancer: A Nutritional Approach Carlton Fredericks, Ph.D. See book keywords and concepts

There is natural estrogen in foods— in whole grains, for instance. There are drugs which potentiate estrogen effects—one of the common tranquilizers is an example. There are nutrients which have at least a weak estrogen effect—the bioflavonoids, for example. There are at least two vitamins which increase the estrogen effect, as well as two which lessen it. There are sometimes traces in meat of the synthetic hormone, accruing from its insane use in fattening animals. And there is the tide of estrogen prescribed by physicians, directly or as a component of birth-control pills.

Staying Healthy in a Risky Environment: The New York University Medical Center Family Guide Arthur C. Upton, M.D. See book keywords and concepts

Include fresh fruits, vegetables, whole grains, and whole grain bread and cereals in your daily diet. • Drink only in moderation, if at all, particularly if you smoke. (One or two drinks a day is considered moderate.) ¦ Avoid too much sunlight, particularly if you are fair skinned; wear protective clothing and use effective sunscreens. • Don't ask for an X ray if your doctor or dentist does not recommend it. If you need an X ray, be sure X-ray shields are used if possible to protect other parts of your body.

Viral Immunity J. E. Williams, O.M.D. See book keywords and concepts

Among its many functions, it has antioxidant capabilities, and, as is the case with riboflavin, a deficiency of pyridoxine can lead to fewer antibodies, a reduction in lymphocytes, and thymus gland atrophy It is found in organ meats, red meat, milk, eggs, seafood, whole grains, bananas, avocados, soybeans, nuts, seeds, and brewer's yeast. Additional supplementation of B6 is useful, and is available in two forms: pyridoxine hydrochloride and pyridoxal-5-phosphate, which is the more active form and the form into which the liver converts pyridoxine in the body.

The Woman's Encyclopedia of Natural Healing Dr. Gary Null See book keywords and concepts

YOUR DIET AND OTHER NUTRITION-BASED APPROACHES An antiaging diet for women of all ages should consist of high-quality organic foods, emphasizing complex carbohydrates such as beans and whole grains, fruits, and vegetables. Girls and adolescents may need more of certain nutrients, as they are still growing. And individual women in specific age groups may have specific nutrient requirements that can be addressed through supplements. But a basic healthy diet will vastly improve the quality of life and reduce the aging process in women of all ages.

Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) the Editors of FC&A Medical Publishing See book keywords and concepts

Foods rich in zinc include seafood, red meat, poultry, legumes, and whole grains. Selenium. Scientists don't know how selenium fights vaginal infections, but they do know that women with chronic cases of vaginitis have low selenium levels. To get plenty of selenium, make sure you eat unprocessed foods like grains and fresh fruits and vegetables. Vitamin A. The lining of your vagina acts as a protective barrier against bacteria. If cells die, bacteria can invade and cause infection. Vitamin A keeps these cells alive and well so it's your first line of defense against vaginal infections.

Dr. Earl Mindell's Unsafe at Any Meal: How to Avoid Hidden Toxins in Your Food Earl Mindell and Hester Mundis See book keywords and concepts

Finding Grains of Goodness Buying whole grains without knowing what to look for in quality can rip you off nutritionally and economically. A GRAIN-BUYING GUIDE 1. The grains in the bin should look whole and distinct at first glance. (Consistency of milling is a sign of quality.) 2. There should be no more than a minimum amount of unhulled or greenish, immature grains. 3. Broken or damaged grains are nutrient wipeouts, and more than a minimum number in any one bin is a good indicator of the poor quality of the lot. 4.

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