Whole grains

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Lignans are found in various plant foods, especially flax seeds, whole grains, and berries. The lignan enterolactone in this case appears to be the most potent form in helping to prevent breast cancer. The phytoestrogens may also be antioxidant. Other phytochemicals that may help to fight hormone-related cancers are limonene, found in citrus oils, and certain members of the glucosinolate family (see above) found in sprouts, broccoli, etc. called indoles. Other interesting phytochemicals Bromelain, found in pineapples, aids digestion but may also clear blocked arteries and thin the blood.

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Holistic practitioners start by recommending a diet of whole grains, vegetables, and fruits, with very little meat, dairy, or refined carbohydrates, for their arthritis patients, says Ruth Bar-Shalom, N.D., a naturopathic physician in Fairbanks, Alaska. A daily multivitamin and antioxidant supplement is crucial, she says. Research suggests that it can help preserve joint tissue. While some plants offer simple pain relief, the general aim of herbal treatment is to improve the cleansing of the congested tissues around the joint.

You've been told that pasta is great for you, but make sure it's the kind made with whole grains, not the refined kind. Look for spinach on the label rather than flour. An attack of cravings will generally remind you how faithful you've been to watching what you put in your mouth. "My patients can almost always look back over the past few days and tell by their cravings if they've been eating well," says Willow Moore, N.D., D.C., a naturopathic physician and chiropractor at the Maryland Natural Medicine Center in Owings Mills.

Ideally, you should get that fiber from vegetables, fruits, and whole grains. Apples are excellent sources, with 3.5 grams each; J/2 cup of carrots or one potato each has 2.5 grams of fiber, and a slice of whole-wheat toast has 1.5 grams, says Dr. Heron. Getting fiber from food is always preferable, but if you fall short, fiber supplements can help, she adds. Asian Ginseng Take a daily dose of 200 milligrams. Known as a feel-good herb to boost vitality, ginseng's ability to regulate blood sugar suggests that it may be useful in helping people lose weight, says Robert Rountree, M.D.

Natural practitioners start by recommending a diet low in fat and sugar and high in complex carbohydrates like whole grains, rice and beans, fruits, and vegetables—a diet very similar to the one promoted by the American Heart Association. Dr. Evans suggests taking a daily multivitamin along with 50 milligrams of vitamin B6, which is a natural diuretic and hormone balancer. To reduce anxiety and cramps and help promote serotonin production, he recommends 400 milligrams of magnesium daily. (If you have heart or kidney problems, check with your doctor before taking supplemental magnesium.

Eat plenty of vegetables, fruits, legumes, and whole grains, he suggests. And try these herbal remedies to thwart those bothersome veins. Horse Chestnut Take 45 drops of tincture three times a day. Mix the tincture with 2 tablespoons of hot water to help it taste better, says Mark Stengler, N.D., a naturopathic doctor in Oceanside, California, and author of The Natural Physician: Your Health Guide for Common Ailments. "Let it stand for a couple of minutes so the alcohol evaporates out. Then you can add more water or juice to it.

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I also recommended that she reduce the amount of sugar in her diet and increase the amount of fruits, vegetables, and whole grains. To her initial dismay, Jeanie quickly gained about 2 pounds on the new diet. She was tempted to give it up, but the thought of eliminating the acne for good encouraged her to persevere. It paid off. The acne disappeared within 2 months after Jeanie started the diet, and the outbreaks didn't come back. An important note: Jeanies story is compelling, but it would be a mistake to take her story as proof that flaxseed oil is an effective treatment for acne.

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The rest of the diet should focus on whole grains and legumes, with small amounts of nuts and seeds. Note that, despite its name, whole wheat bread contains a lot of white flour. Consider, as better sources of fiber, brown rice, barley, millet, and buckwheat. In addition to fiber, green leafy vegetables are high in magnesium, a mineral that helps the muscles of the intestines contract in a rhythmic fashion (peristalsis) to help with bowel movements. Note that a healthy diet need not be bland. Common spices and herbs are more than flavorful; they actually aid digestion.

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Magnesium-rich foods include whole grains, nuts and seeds, and green vegetables. Tap water can also be a good source if you live in a hard-water area. ¦ Potassium USA RDI 3.5 g UK RNI 3.5 g (3,500 mg) (males and females) EC RDA none Potassium works with sodium to regulate body fluids and is essential for correct functioning of the cells. It regulates nerves, heart-beat, and blood pressure.

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What to Avoid As discussed earlier, the most nutritious sources of protein are whole grains and beans. Meat should be avoided. If you do eat meat, limit intake to three ounces per day, a quantity that can fit in the palm of your hand. Furthermore, meat products should originate from healthy sources. Avoid consuming meat from animals that were not free-range or grass-fed. Animals injected with synthetic hormones and antibiotics are quite unhealthy for the human body. It is also important to avoid an excessively fatty diet because fatty foods are estrogen stimulators.

In addition, sufficient intake of magnesium, found in soy products, whole grains, and beans, is important in curbing hot flashes. Increased dietary intake of fiber and reduced quantities of animal products can limit irritability, while sunflower seeds, walnuts, hazelnuts, cabbage, asparagus, broccoli, oats, and barley can serve as additional combatants of menopausal symptoms. A multivitamin/mineral supplement that has more magnesium than calcium and adequate quantities of B vitamins and vitamin C can enhance adrenal functioning and alleviate emotional disturbances.

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She championed a diet that was based on fruits, whole grains, vegetables, nuts and seeds. In the Bible, White noted, a number of foods, primarily shellfish and pork, were deemed unclean and were strictly forbidden. Some other meats were permitted but not encouraged. The Adventist diet adds to these restrictions, making coffee, tobacco and alcohol strictly off-limits. Today about 45 percent of Adventists living in the United States are ovo-lacto-vegetarians—that is, they'll eat eggs and dairy products but no meat. Some Adventists adhere strictly to the laws, while others are less observant.

On the standard macrobiotic diet, you're supposed to get 50 to 60 percent whole grains, 20 to 25 percent vegetables, 5 to 10 percent seaweeds and beans and 5 to 10 percent soups every day. If your condition permits, you can also have a small amount of white-fleshed fish and some fruit. The Yin and Yang of Food The crux of understanding the macrobiotic diet is understanding yin and yang. For a better picture of how these work, macrobiotics counselors recommend thinking of them in terms of natural rhythms, like inhaling and exhaling.

So if you're eating lots of high-calcium dairy products but eating a diet rich in whole grains, your bones probably aren't getting as much calcium as you think they are." Another Bone Builder Calcium isn't the only consideration if you're worried about osteoporosis, says Dr. Cordain. "In fact, the countries with the highest calcium consumption—the United States, Canada, Western Europe and Australia— also have the highest incidence of osteoporosis," he says. To build strong bone, he says, it's important to balance calcium with magnesium, a mineral found in many fruits and vegetables.

As more and more people go to low-fat, high-carbohydrate diets that include huge quantities of whole grains, sensitivities are becoming more common," she says. "Most people with grain sensitivities don't know it: They have lots of bloating, fatigue and even some mineral deficiencies because they're overdoing foods that their bodies aren't adapted to." If you suspect that you're sensitive to dairy or grains, try eliminating them for a week or two to see if your symptoms improve, suggests Gittleman.Then gradually reintroduce them, one food at a time, to see if your symptoms return.

Of course, we do need a certain amount of iron, but a vegetarian diet that includes plenty of beans, whole grains, leafy green vegetables and dried fruits is unlikely to be deficient, says Dr. Klaper. The Daily Value (DV) for iron is 18 milligrams. Some good vegetarian sources include cooked fresh spinach (6 milligrams per cup), cashews (4 milligrams per half-cup), lima beans (6 milligrams per cup), pinto beans (5 milligrams per cup) and dried figs (4 milligrams per ten figs). Many cereals are also fortified with iron.

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The diet should include whole grains, beans and vegetables. Essential fatty acids, such as those found in flaxseed oil, evening primrose oil, and fish oils, can help reduce inflammation. In interstitial cystitis, they are key for reversing the cycle of irritation and blood congestion. "If you follow these basic points," says Dr. Brett, "within three to four weeks, you are likely to notice that your ability to sleep through the night is improved, and that your cramping and pain during the day is significantly lessened." PREVENTION.

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People in Africa and Asia eat tremendous quantities of fruits, vegetables, whole grains, and other fiber-rich foods. In this country, however, most of us get only 11 to 12 grams of fiber a day. This is less than half of the Daily Value (DV) of 25 grams. But for a brief time in the 1940s, a curious thing happened. Due to wartime rationing, people started eating less meat and more high-fiber foods, and appendicitis rates started dropping. A coincidence? Some researchers don't think so.

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Herbalists and holistic veterinarians stress the importance of feeding your dog or cat a home-prepared diet that combines lean meat, whole grains like brown rice, and raw vegetables. "If we don't have that foundation, we're simply wasting the herbs," says Gregory Tilford, a member of the American Herbalists Guild and developer of Animals Apawthecary, manufacturers of glycerin-based herbal extracts for dogs and cats, in Conner, Montana. "The medicinal activities of herbs work in concert with the quality of food that goes into your pet.

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Favor well-cooked whole grains. Dairy: All dairy products (unless allergic), especially ghee, organic if possible. Sweeteners: Maple syrup, molasses, Sucanat (natural cane sugar). Use sparingly. Oils: Use only high-quality oils and fats to reduce inflammation. Use borage, canola, evening primrose, fish, flax, olive, sunflower in healthful quantities, unless you have weight problems. Fruits: Adequate intake of fruit is necessary to reduce inflammation.

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Eat more low-fat foods including fruits and vegetables, whole grains, and nonfat dairy products. • Get plenty of exercise, at least four hours a week. This can be easily accomplished by making a morning or an evening walk part of your daily routine. • Reduce stress by practicing meditation. • Don't automatically salt your food, and keep your daily consumption of salt down to 2.4 grams (about one teaspoon) per day. use potassium "salt" substitute. Try "sea salt" or kelp.

FOODS THAT CONTAIN ZINC • Brewer's yeast • Egg yolks • Fish • Kelp • Lamb • Legumes • Lima beans • Liver • Meats • Mushrooms soy beans Soy lecithin sunflower seeds whole grains sardines Seafood Oysters Pecans Poultry Pumpkin seeds HERBS THAT CONTAIN ZINC • Alfalfa • Burdock root Milk thistle Rose hips Skull cap Wild yam Hops • Cayenne • Dandelion • Eye bright The recommended daily dosage of zinc, preferably in the picolinate form, is 30 to 50 milligrams per day. Remember, more than 100 milligrams of zinc per day could depress the immune function and act in contrary fashion.

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Included are whole grains, such as brown rice, millet, amaranth, quinoa, and barley, as well as fresh vegetables. Lots of steamed green vegetables are particularly beneficial because they are abundant in purifying chlorophyl. Also allowed are sea vegetables, whole wheat matzo, sourdough rye bread, popcorn, tortillas, tofu, miso, plain yogurt, lean meats, fresh fish, organically fed, free-range poultry and eggs from free-range chickens. Organic extra virgin olive oil, when used sparingly, can inhibit yeast overgrowth, according to recent studies.

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That means designing our diets based on a wide variety of fruits, vegetables, whole grains, legumes, nuts, seeds, fish, shellfish, poultry breast meat, and wild game when it's available. Cultivated produce contains lower levels of some minerals than do wild plants, so it is difficult to get the levels of calcium found in ancient times from plants alone. Since it is only the saturated fat in milk that is a health concern, there is good reason to include nonfat milk products in this eating plan, or to consume calcium- and vitamin-D-fortified soymilk.

Many scientists believe that if the diets of our ancient ancestors had been low in omega-3 fatty acids, we never would have developed our wna game is as ainerenx nutritionally mom aomesticatea meat as aougnnuis are from whole grains. ANIMAL % POLYUNSATURATED FAT % SATURATED FAT Wild Eland 35 65 Giraffe 39 61 Grouse 60 40 Antelope 85 15 Bison 62 38 Deer 58 42 Boar 63 37 Domesticated Beef 2 98 Chicken 17 83 Pork 8 92 unique, complex nervous system, regardless of other social factors influencing our development.

D, chairman and professor of nutrition at Andrews University in Michigan, "We don't know what an optimal dose is when it comes to phytochemicals, but we do know that the more phytochemical-rich fruits, vegetables, and whole grains you eat, the more protection you get." Based on the ancient diets on which we evolved, most of us should triple our current intakes to approach the level needed to sustain optimal health. FIBER FITNESS With our ancestors eating such a wide array of fruits, vegetables, legumes, nuts, and grasses, it's no wonder they consumed at least 100 grams of fiber every day.

Preliminary evidence already shows, for example, that a phytochemical called gingerol in ginger is a potent antioxidant, that the lignans in whole grains enhance fiber's protective effects against colon cancer, and that phenolic compounds in green tea might be major players in pro- Compare to Our Ancestors' Our bodies evolved on levels of vitamins and minerals that are difficult to get today from diet alone. Dr. S. Boyd Eaton at Emory University in Atlanta has estimated our ancestors' intakes based on diets of 35 percent lean wild meat and 65 percent wild plants.

Carbohydrates are the mainstay of the diet and come from a variety of starchy vegetables, whole grains, fruits, legumes, and honey. Your fiber intake should average about 50 grams or more a day. 3. To cut back on saturated fat and boost your ratio of unsaturated to saturated fats, consume only skinless poultry breast, fish, shellfish, and wild game as sources of meat in the diet. Choose only fat-free milk products. 4.

I eat whole grains, including whole grain breads, cereals, pastas, and crackers. 16. I average at least two servings daily of nonfat milk, milk products, and/or calcium-fortified soymilk/cheese. 17. My protein-rich foods are only poultry breast, fish, wild game, and/or legumes. 18. The fats in my diet come only from nuts, seeds, olive or canola oils, avocados, fish, olives, and/or nut butters. 19. My diet is high in fiber. 20. I eat mini-meals and snacks throughout the day so that no more than four hours go by between meals. 21.

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Richest sources of B6 are meats, fish, eggs, whole grains, fortified cereals, and some vegetables. Vitamin B12 USA RDI 6 pg UK RNI 1.5 Mg (male and female) EC RDA 1 Mg Vitamin B12 is necessary for the formation of blood cells and nerves, and a deficiency leads to the form of anemia called pernicious anemia and can also lead to nerve damage. It is now also known that low intake of B12, along with low intakes of B6 and folic acid, can lead to high levels of homocysteine, ' which is linked with coronary heart disease.

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