Whole grains

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Good sources include fresh fruits and vegetables (including those old standbys, prunes and figs), and whole grains. Apples, bananas, beets, cabbage, carrots, and citrus foods contain pectin fiber that absorbs water in the intestines, making stool softer and easier to pass. Flaxseed products, such as Uncle Sam's Laxative Cereal, also are very helpful. LI Drink at least eight to ten glasses of water a day. This is especially important if you are increasing your fiber intake.

RECOMMENDATIONS Ll Eat fiber-rich fruits, vegetables, and whole grains daily. Fiber reduces the amount of dietary cholesterol the body absorbs, and eating fiber lowers the risk of heart attack. Ll Eat yellow or orange fruits or vegetables and green, leafy vegetables every day. These foods supply beta-carotene, which reduces the risk of a first heart attack. Ll Eat blackberries, blueberries, cherries, raspberries, or strawberries regularly.

Ll Include in your diet brown rice, fish, green leafy vegetables, nonacidic fresh fruits, oatmeal, and whole grains. Ll Get your iron from food sources, not from supplements, unless you have been diagnosed with anemia by a health-care professional. Taking iron in supplement form may contribute to pain, swelling, and joint destruction. LJ Get plenty of rest and regular moderate exercise that promotes muscle tone and fitness. þ If you take birth control pills, switch to another form of contraception. Birth control pills can cause lupus to flare up.

Healing with Whole Foods: Asian Traditions and Modern Nutrition Paul Pitchford See book keywords and concepts

The acid and alkaline balance can also be changed dramatically by simple practices, including soaking mildly acid-forming foods such as whole grains and legumes before cooking them (as recommended uniformly in this book's recipes). This starts the sprouting process, which is alkalizing. Another highly alkaline-forming process is to chew thoroughly such complex carbohydrates as grains, vegetables, and legumes in order to mix them with saliva, a very alkaline fluid.

Breaking Out of Environmental Illness: Essential Reading for People with Chronic Fatigue Syndrome, Allergies, and Chemical Sensitivities Robert Sampson, M.D. & Patricia Hughes, B.S.N. See book keywords and concepts

Our dietary staple became whole grains, especially short-grain brown rice. We heightened our awareness of the eating process including chewing each mouthful fifty to one hundred times. The recipes were simple yet time-consuming to prepare and introduced us to many foods we had not eaten before. Of particular importance was the addition of sea vegetables, more commonly called seaweed. Patricia and I were surprised to find that we liked the taste of many of them and were eager to experience their reported effect of removing chemicals from the body.

Prevention's New Foods for Healing: Capture the Powerful Cures of More Than 100 Common Foods Prevention Magazine See book keywords and concepts

Birth Defects Focus on Folate w i "omen who are preparing to have babies have long known the importance of eating a healthful diet, with lots of fruits, vegetables, legumes, and whole grains. Even more important, researchers say, is getting more foods high in folate, a B vitamin that has been shown to reduce the risk of birth defects. For a long time, folate was on the nutritional B-list. Doctors knew that we needed it, but it wasn't considered to be all that important. Then, in the early 1990s, studies proved just how important it is.

Doctor, what Should I Eat?: Nutrition Prescriptions for Ailments in Which Diet Can Really Make a Difference Isadore Rosenfeld, M.D. See book keywords and concepts

They are apt to have less money and leisure time, and are usually not as well educated; they consume fewer calories, eat fewer high-fiber foods such as fresh fruit and vegetables, whole grains and beans, and are apt to drink more tea and coffee, but less water. Chronic constipation is much more common in the Western world than in most "underdeveloped" countries because of how we've changed our diet over the last hundred years. Much of the food we now eat is "refined"—more digestible, tasty, caloric, fattier, and with much less fiber.

A serving of whole grains or cooked cereal is Vi cup. A serving of cold, enriched cereal is % cup. Eat nonfat desserts sparingly and count your calories.

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

Best hemicellulose sources are bran, cereals, whole grains, brussels sprouts, mustard greens, and beets. (These provide insoluble and soluble fiber.) CAUTION Too much fiber in your diet can cause gas, bloating, nausea, vomiting, and diarrhea, and possibly interfere with the body's ability to absorb protein, as well as such necessary minerals as zinc, calcium, iron, magnesium, and vitamin B12. Increased fiber may be contraindicated in certain bowel disorders. GUMS AND PECTIN Gums and pectin primarily influence absorption in the stomach and small bowel.

Maltose This is a disaccharide made from the malting of whole grains. (Sounds nutritious, but it isn't.) Though not nearly as sweet as either sucrose or fructose, maltose is much less likely to cause cavities. Lactose This is milk sugar, a combination of glucose and galactose, and the least sweet of all. Despite its derivation from milk, it is as nonnutritive as all other refined sugars, and can cause adverse reactions in individuals with a milk allergy or lactose intolerance. (See section 63.) Brown Sugar This is just plain old white refined sugar with molasses coloring.

Many brown breads have little, if any, whole grains and are essentially white breads that have been colored with molasses. ?Dark breads are not inherently beneficial for all people. Breads made with whole wheat, rye, oats, and barley can worsen the health of individuals with celiac disease. ?Breads labeled "natural wheat" or "stone ground" may not be whole-wheat products. Unless "whole wheat" is listed as the first ingredient, the bread isn't. ?Wheat flour is not the same as whole-wheat flour. Actually, it is so far from it that it's virtually the same as bleached white flour?

Two pieces of Long John Silver's Fish with 19 g fat Taco Bell Taco with only 8gfat Regular burgers Coleslaw Large pieces of fish (which have more food in proportion to batter); or even better, broiled fish Broiled chicken; or removing the batter-fried skin Fruit juice Learn to balance fast-food indulgences with a subsequent meal containing fresh fruit, green and yellow vegetables, whole grains, beans, and foods that are rich in vitamins A and C, the B complex, and iron. (For a list of the best sources, see section 145.) 75.

Conscious Eating Gabriel Cousens, M.D. See book keywords and concepts

Magnesium is found in high concentrations in leafy greens, whole grains, legumes, seeds, almonds, black-eyed peas, curry, mustard powder, alfalfa sprouts, avocados, apples, bee pollen, beets, dates, dulse, figs, garlic, lentils, most green vegetables, grapefruit, kelp, eggs, and liver. Vegetarians get more than enough magnesium in their diet. Manganese, copper, potassium, strontium, and zinc are other minerals that are important in bone and cartilage formation. Plants that contain magnesium also contain these minerals.

Other fiber foods with high chelation properties include the fiber found in whole grains, nuts, seeds, and Chelation Nutrients Chelation Agents Sodium Alginate Kelp—best chelates Strontium-90, Strontium-85, Barium-140, Radium Dulse—best chelates Plutonium Blue-Green—best chelates Cesium-137 Other sea vegetables Pectin Soy, apples, sunflower seeds Zybicolin Miso Phytates Grains, beans, peas Cellulose & Lignin Nondissolvable food fibers beans. Fiber contained in pectin, which is a soluble fiber found in fruits and seeds, especially sunflower seeds, also has high chelation properties.

Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems Bill Gottlieb See book keywords and concepts

She also recommends adding plenty of fiber-rich whole grains and beans to your diet. To really boost your fiber intake, read the labels on breakfast cereals and choose those that provide about 12 grams of fiber per serving. "That way, you can get about half your fiber intake for the whole day in one meal," she says. MSM: Restores Elasticity to the Intestinal Wall While fiber is the most important healing agent for diverticulosis, it's not the only one. Diverticula are more likely to develop when the walls of the colon lose their natural elasticity, says Teresa Rispoli, Ph.D.

Breaking Out of Environmental Illness: Essential Reading for People with Chronic Fatigue Syndrome, Allergies, and Chemical Sensitivities Robert Sampson, M.D. & Patricia Hughes, B.S.N. See book keywords and concepts

Within a month, Patricia felt more comfortable with the basics of macrobiotic cooking. All whole grains and beans were washed meticulously. Vegetables were cut in a precise manner according to the recipe. Patricia could now prepare a number of individual dishes well, but found it challenging and frustrating to combine them into a meal that tasted good to her. The recipes in her macrobiotic cookbooks did not focus on the healing diet; they used fermented products for flavoring. As a compromise, Patricia served mildly seasoned miso soup.

Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems Bill Gottlieb See book keywords and concepts

Most vegetables and fruits are rich in fiber, as are whole grains and beans. Dr. Mills particularly recommends high-fiber cruciferous vegetables such as cabbage, broccoli, kale, brussels sprouts, and turnips. They contain indole-3-carbinol, a chemical that helps block estrogen from binding to breast tissue. IODINE: Get Relief with Ocean Plants Iodine blocks estrogen from sticking to its receptors in the breasts, Dr. Mills says. The best sources of iodine are sea vegetables such as kelp, wakame, and kombu. You can use kelp in granulated form as a seasorting.

Breaking Out of Environmental Illness: Essential Reading for People with Chronic Fatigue Syndrome, Allergies, and Chemical Sensitivities Robert Sampson, M.D. & Patricia Hughes, B.S.N. See book keywords and concepts

Now that we had a kitchen again, we went ahead with the macrobiotic diet, which was based on eating whole grains, vegetables, beans, and sea vegetables. It focused on the energies of food and how the food was prepared. Since we wanted to heal major illness, we began with the more restrictive macrobiotic healing diet. Sherry Rogers recommended consulting with a macrobiotics counselor who specialized in working with chemically sensitive people. We explored that possibility; but when we were told a consultation would cost hundreds of dollars, we decided to start based on our own research in books.

Brain Longevity: The Breakthrough Medical Program that Improves Your Mind and Memory Dharma Singh Khalsa, M.D. See book keywords and concepts

I recommend a diet that revolves around whole grains, vegetables, non-animal protein, fruits, and an occasional serving offish. In general, this diet is tailored to fit individual needs and preferences. Some people, for example, find it very difficult to abstain from eating meat. Often the diet is somewhat less flexible in the early days of a brain longevity program (to get brain regeneration off to a strong start). An absolutely vital adjunct to nutritional therapy from dietary sources is concentrated nutrition in supplement form.

If you follow my Brain Longevity Diet guideline of eating about 50 percent of your diet as whole grains, and about 25 percent as fruits and vegetables, you will probably reach your ideal weight relatively quickly. This happens for a simple reason: grains, vegetables, and fruits are less fattening than filling. You should be able to eat an abundant amount of them and still maintain your ideal weight. Now you've gotten most of the fundamental information on what you should be eating for your Brain Longevity Diet.

During this pivotal phase, which lasts a couple of months, I advise them to eat about 50 percent of their calories as whole grains. These grains can be cereals, breads, and other baked goods. They can also be eaten in soups, stews, pastas, and casseroles. Almost any whole grain is acceptable, and a wide variety of them should be eaten, to keep the diet interesting and satisfying. Another 25 percent of total caloric intake should be made up of fruits and vegetables. Beans, especially, are exceptionally nutritious and high iiti protein, and can be prepared in a multitude of pleasing dishes.

Eat a diet that's a balance of whole grains, vegetables, fruits, and non-animal-based protein, along with some low-fat dairy and some low-fat meat (if you feel you must have meat). Take supplements. I know some "experts" say you can get enough nutrients in a good diet. But enough for what} In my opinion, following a good diet does not necessarily provide enough nutrients to regenerate your brain. Eat real fold. Not processed food. Not pesticide-poisoned food. Not embalmed food. Real food for real people—despite the ads you see—is mostly found in your grocery's produce section.

Attaining Medical Self Sufficiency Duncan Long See book keywords and concepts

Vitamin E is found in nuts, seeds (including sunflower seeds), kale, wheat-germ oil, whole grains, and fish-liver oil. Vitamin E is nontoxic, with few adverse effects from excessive intake in humans; nevertheless you should not try to overdo things with this or any other vitamin. Vitamin A j Like vitamin E, this vitamin is an antioxidant that wards off infections of the eyes, respiratory system, and gastrointestinal tracts. In addition to its action as an antioxidant, vitamin A helps regulate growth and cell differentiation.

Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems Bill Gottlieb See book keywords and concepts

Beans, whole grains, fruits, and vegetables are the best sources of fiber. How do you know if you're getting enough? "You should have at least one significant bowel movement every day," Dr. Labriola says. • Drink plenty of water. Dehydration stalls stool in your colon, possibly exposing you to more carcinogens. You're drinking enough if you have to urinate every 2 to 3 hours, says Dr. Labriola. • Avoid red meat, since a high intake of beef, pork, lamb, and other red meats has been linked to colon cancer.

These foods, which include vegetables, whole grains, and beans, are digested slowly by the body, keeping blood sugar levels on an even keel. "In order to avoid hypoglycemia, the majority of food in your diet should be in the form of complex carbohydrates," Dr. Weintraub says. Because fruits are too high in quickly digested sugars, she recommends eliminating all fruit at the beginning of this program. Most people can usually add some whole fruit to their diets later, she says. Third, remember protein, which also provides a slow and steady supply of fuel.

Doctor, what Should I Eat?: Nutrition Prescriptions for Ailments in Which Diet Can Really Make a Difference Isadore Rosenfeld, M.D. See book keywords and concepts

Many other constituents of fresh fruit such as indole-3-carbinol (I3C) and sulforaphane in vegetables and whole grains may also inhibit the formation of cancer-producing substances. Cruciferous vegetables such as cabbage, broccoli, brussels sprouts, and cauliflower are also protective, probably because of their high beta-carotene and vitamin C content, other micronutri-ents, and fiber content. In my opinion, antioxidants may protect against cancer too, perhaps because they prevent the cell membranes from being attacked and broken down.

Conscious Eating Gabriel Cousens, M.D. See book keywords and concepts

Zinc is found in high concentrations in whole grains, mushrooms, pumpkin seeds, sesame seeds, green leafy vegetables, miso, tofu, bee pollen, and brewer's yeast. For insurance, take fifteen to twenty milligrams in a separate zinc food concentrate tablet from a plant or yeast source. Other important minerals include copper, manganese, selenium, chromium, and iodine. Copper is needed for optimal development of the immune system and brain. The need is about one milligram per day. Beans and nuts are good sources. Manganese helps prevent birth defects.

The Complete Encyclopedia of Natural Healing: A Comprehensive A-Z Listing of Common and Chronic Illnesses and Their Proven Natural Treatments Gary Null, Ph.D. See book keywords and concepts

There are plenty of whole grains from which to choose, including brown rice, wheat berries, barley, millet, whole oats, amaranth, quinoa, and bulgur wheat. Vegetables are rich in several important antioxidants, including beta-carotene, vitamin C, vitamin E, and selenium, which work together as a team to fight free radical damage. Six to eight cups of various types of vegetables should be eaten daily. Good sources of vitamin C, as well as calcium, are kale, collards, and broccoli. Squash, almonds, and carrots are high in beta-carotene, while wheat germ and nuts are good sources of vitamin E.

The Food Bible Judith Wills See book keywords and concepts

Good iron sources are variety and red meats, dark green vegetables, legumes and whole grains, nuts and seeds, and fortified cereals. Many dried herbs are excellent sources, but are not often used in sufficient quantity to make much contribution to the diet. Ground spices can do so, though—e.g. 1 teaspoon of ground ginger gives nearly 1 mg of iron, and curry powder slightly more. Zinc USA RDI 15 mg UK RNI 7 mg (females), 9.5 mg (males) EC RDA 15 mg Zinc is present throughout the body tissues and helps the activities of a wide variety of enzymes.

Foods high in insoluble fiber, such as wheat bran and whole grains, can hinder absorption (if taken at the same time), due to the phytates they contain (although this effect may be temporary), and so can oxalates, found in spinach, rhubarb, chard, chocolate, and beets, and the tannin in tea and coffee. If you drink tea or coffee, leave a gap between your meal and your drink. A diet containing high levels of protein (120 g a day or more) may cause bone demineralization and calcium to be excreted in the urine.

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