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

Research has shown that vitamin Bg, found in leafy greens, fish, poultry, and whole grains, helps elevate serotonin to feel-good levels. Even though most people get plenty of B6 in their diets, taking oral contraceptives or undergoing hormone replacement therapy may cause B6 levels to decline. Low levels of folate can also send serotonin levels into a free fall, says Dr. Werbach. Of all the nutritional deficiencies in this country, being low in folate is one of the most common. The consequences can be profound.

A little less than 2 tablespoons of wheat germ contains about 4 international units of vitamin E, 13 percent of the DV. whole grains, legumes, nuts, and seeds are also good sources of vitamin E. The Facts about Fat There's no longer any doubt that a diet filled with potato chips, pizza, cheeseburgers, and doughnuts—that is to say, a fatty diet—is one of the greatest risk factors for developing cancer. "There is enormous evidence linking dietary fat to a variety of cancers, particularly of the breast, colon, and prostate gland," says Daniel W. Nixon, M.D.

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

Second, this good nutrition should include more plant proteins for the amino acids, and more vitamin- and mineral-rich foods such as green foods (sprouts and dark green vegetables), soy, sea vegetables, legumes, whole grains, seeds, and nuts. Stress and nutrition are irrevocably linked. Excess stress generates a poor diet, which generates poor nutrition, which depletes antioxidant levels and weakens the immune system. Perhaps the smartest health decision anyone can make is to fight stress through the use of supplemental antioxidants.

Optimal Wellness Ralph Golan, M.D. See book keywords and concepts

Because of the dangers associated with iron excess, it is a good idea to get your normal maintenance iron from food. whole grains, wheat germ, nuts, seeds, seafoods, liver, vegetables, blackstrap molasses, brewer's yeast, and flesh foods all contain significant amounts of iron. Chlorophyll-rich foods also build blood. If you have symptoms of iron deficiency (see page 125) and your blood tests verify it, or if you are in high-risk categories for deficiency and want to prevent an imbalance, take some supplemental iron.

Smart Medicine for Healthier Living : Practical A-Z Reference to Natural and Conventional Treatments for Adults Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND See book keywords and concepts

Men 15-18: 50 meg 19 and up: 70 meg Women 15-18: 50 meg 19 and up: 55 meg Pregnant: 65 meg Nursing: 75 meg 200 meg. Whole grains; soybeans; tuna; seafood; Brazil nuts; brown rice; pineapples. Optimum Mineral Function Signs of Deficiency U.S. RDA Daily Intake Food Sources TRACE ELEMENTS (continued) Silicon Involved in bone formation; supports skin, major blood vessels, connective tissue, and thymus gland. Bone deformities; connective tissue disorders; muscle cramps; irritability; insomnia. None established. Not known. Foods high in fiber (apples, celery, etc.).

The Omega Solution: Unleash the Amazing, Scientifically Based Healing Power of Omega-3 & -6 Fatty Acids Jonathan Goodman ND See book keywords and concepts

Scientists have known for nearly 50 years that the traditional Mediterranean diet, which contains little saturated fat and is also high in whole grains, fish, fi'esh fruits, and vegetables, is close to ideal. I told Costas that the most efficient way for him to lower cholesterol would be to revert to his native diet. I also advised him to get at least 30 minutes of daily aerobic exercise 5 days a week. Few habits are harder to change than the way we eat. But Costas was motivated. When I saw him again 3 months later, he said he'd had no problem turning his diet around.

Symptoms: Their Causes & Cures : How to Understand and Treat 265 Health Concerns the Editors of PREVENTION Magazine Health Books See book keywords and concepts

If you're eating lots of whole grains, fruits and vegetables—and you should be—it's likely that your digestive system is churning out a healthy amount of gas. That's because foods like beans, oats and potatoes contain large amounts of indigestible carbohydrates—fiber. These carbohydrates serve as nourishment for microscopic bacteria that live in your stomach and intestines, explains Thomas A. Gossel, R.Ph., Ph.D., professor of pharmacology and toxicology and associate dean of the College of Pharmacy at Ohio Northern University in Ada.

You can add fiber to your diet by eating vegetables and whole grains, says Roger Gebhard, M.D., gastroenterologist at the Veterans Administration Medical Center and professor of medicine at the Univeristy of Minnesota in Minneapolis. But wheat starch may cause bloating, he adds, so try switching to rice and potatoes, which contain starch that is more easily tolerated. Or try a tablespoon of Metamucil mixed into juice once a day. "In some people, Metamucil may cause gas, although generally this seems to be a more tolerable form of roughage," says Dr. Gebhard. Skip the stimulants.

Again, the ideal diet consists mainly of whole grains, fruits and vegetables. Lose excess pounds. "Try to maintain your ideal weight for your height," says Robert London, M.D., assistant clinical professor of obstetrics and gynecology at Johns Hopkins University School of Medicine in Baltimore. Obesity is linked with higher blood estrogen levels, he says, and also places you at a greater vulnerability to breast cancer. Breast Tenderness when to see your doctor • The pain is severe or persists for two months or more. • You are taking hormone replacement therapy.

If your diet consists mainly of whole grains, fruits and vegetables, you should be getting the nutrients you need. But it's a good idea to ensure your intake with a daily multivitamin and mineral supplement. Don't get caught in the headlights. Driving after sundown can be a challenge, especially when a stream of headlights is headed your way. "As a rule, you want to keep oncoming headlights in your peripheral vision so they don't momentarily blind you," says Dr. Slakter. Wear sunglasses before entering tunnels.

You can add fiber to your diet by eating more whole grains, fruits and vegetables. Work off your appetite. "Regular exercise is one of the best natural appetite suppressants," Dr. Steelman says. Intermittent exercise won't have the same effect, though, so don't expect a Sunday stroll to do the trick. By "regular," Dr. Steelman means five to seven times a week. Learn new table manners. If you eat whenever you're watching TV or reading in your favorite chair, you have to break the association between that activity, the place you do it and food.

Not only are vegetables and whole grains loaded with nutrients, they can also help prevent constipation and tame your irritable bowel. "You just don't get enough fiber every day from hamburgers," says Dr. Clarkston. If the thought of chewing all those veggies makes you feel like a rabbit, consider one of the many over-the-counter fiber supplements. From tablets and wafers to powders that you add to juice, most are available at drugstores and supermarkets. Cut the fat. Fatty foods also have been linked to irritable bowel syndrome, says Dr. Herrera. Give zip the slip.

The Omega Solution: Unleash the Amazing, Scientifically Based Healing Power of Omega-3 & -6 Fatty Acids Jonathan Goodman ND See book keywords and concepts

In addition, he didn't get much in the way of "live" foods, such as fresh fruits, vegetables, nuts, whole grains, or fish. Apart from the fact that he wasn't getting a lot of fiber or essential vitamins and minerals, he was also low in EFAs, which come mainly from fish and plant foods. EFAs in the first place. In addition, supermarket shelves are filled with products that contain processed fats—called hydrogenated fats and trans-fatty acids (TFAs)—which actually interfere with EFA metabolism.

I also advised her to include more flaxseed, berries, and whole grains in her diet, and to reduce her intake of animal fats. I recommended she take 1 tablespoon cod liver oil daily, along with three supplements—melatonin, curcumin, and quercetin—which may increase tamoxifen's beneficial effects while also lowering estrogen levels and possibly blocking cancer growth. Alice stuck with the program, and 6 months later she was still doing great. In fact, her oncologist told her that all of her tumor markers were better than expected.

Permanent Remissions Robert Hass, M.S. See book keywords and concepts

Foods rich in chromium include whole grains and cereals and legumes. But you'll need to take a chromium supplement in order to consume enough chromium to reach clinically effective levels. MAGNESIUM Magnesium influences bone health by indirectly affecting mineral metabolism through hormonal factors and by directly effecting the processes of bone formation and mineralization. Magnesium regulates the transportation of calcium into bone and other tissues.

The New Holistic Health Handbook: Living Well in a New Age Berkeley Holistic Health Center and Shepherd Bliss See book keywords and concepts

B6 (pyridoxine) Folic Acid B,2 Ascorbic acid (C) Meat, liver, yeast, whole grains, fish, vegetables. Liver, Green vegetables. Meat, liver, eggs, milk, yeast. Citrus fruits, cabbage, tomatoes, potatoes, leafy vegetables. Stable except to light. Not stored; need daily; water soluble. Unstable to acid, alkali, light. Very unstable to heat, alkali, air. Dissolves in cooking water. Amino acid metabolism. Division of cells DNA & RNA metabolism. Red blood cells production and growth. Cellular metabolism; necessary for teeth, gums, bones, blood vessels. Footnotes: a.

Permanent Remissions Robert Hass, M.S. See book keywords and concepts

Folic Acid: Higher intakes of such folic acid-rich foods as vegetables, legumes, and whole grains are associated with a lower incidence of cancer. A deficiency of folic acid in experimental studies causes DNA damage resembling that seen in cancer cells. Folic acid is required in DNA synthesis and DNA methylation (a chemical process that helps prevent unchecked cellular growth that can lead to cancer).

Smart Medicine for Healthier Living : Practical A-Z Reference to Natural and Conventional Treatments for Adults Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND See book keywords and concepts

Shellfish; liver; poultry; cherries; nuts; cocoa; gelatin; whole grains; eggs; legumes; peas; avocados. Iodine Important for thyroid health, support of metabolic rate, and health of skin, hair, and hails. Goiter (swelling of thyroid); cold extremeties, fatigue; depression. Men: 150 meg Women General: 150 meg Pregnant: 175 meg Nursing: 200 meg 250 meg. Kelp; sea vegetables; iodized salt. Iron Supports growth and development in children; involved in the production of hemoglobin; helps build resistance to disease. Fatigue; anemia; intolerance to cold; intellectual impairment.

Brewer's yeast; liver; cheese; legumes; peas; whole grains; black pepper; molasses. Cobalt Involved in healthy functioning of red blood cells. Pernicious anemia; weakness; nausea; loss of appetite; bleeding gums. None established. Not known. Organ meats; milk; beet greens; spinach; cabbage. Copper Plays a role in bone formation, hair and skin color, healing processes, red blood cell production, and mental and emotional processes. Anemia; inflammation; arthritis. None established. 2-3 mg.

Men 15-24: 1,200 mg 25 and up: 800 mg Women 15-24: 1,200 mg 25 and up: 800 mg Pregnant/nursing: 1,200 mg 800-1,200 mg Fish; poultry; eggs; whole grains; yellow cheese. Potassium Involved in healthy, steady functioning of the nervous system; supports the heart, muscles, kidneys, blood. Muscle fatigue; general fatigue; swelling in extremities; irregular heartbeat. None established. Not known, but the recommended number of servings of fruits and vegetables supplies about 3,500 mg per day.

Liver; kidney; egg yolks; milk; yeast; whole grains; cauliflower; nuts; legumes. Folic Acid Involved in growth, development, and reproduction; involved in production of red blood cells; supports healthy functioning of the nervous system; supports hair and skin. Anemia; digestive problems; fatigue. Men: 200 meg Women General: 180 meg Pregnant: 400 meg Nursing: 280 meg for the first 6 months, then 260 meg 400- 1,000 meg. Liver; salmon; eggs; asparagus; green leafy vegetables; broccoli; sweet potatoes; beans; whole wheat. Vitamin Function Signs of Deficiency U.S.

A healthy, nutritious diet based on clean, lean protein foods, fresh vegetables and fruits, whole grains, and legumes will increase energy, strength, and vitality—and will help your body to resist illness. Bring home food from the produce section; limit your use of prepared foods that come in boxes, cans, or frozen packages. Look for organic farmers in your area and support them, or ask your grocer to stock organic produce (or, if you can, grow your own!). Take the time to learn about preparing foods that are life enhancing—abundant in essential vitamins, minerals, and trace elements.

Smart Exercise: Burning Fat, Getting Fit Covert Bailey See book keywords and concepts

Also, many long-distance runners avoid eating meats, relying more on whole grains. Grains not only have less iron, it is also less available to the body than the iron in meat. Whatever the reason, many long-distance runners take iron supplements as a precaution. Let's not miss the main point here. Training significantly increases red blood cells for oxygen transport and at the same time makes blood easier to pump because the volume of blood is greater. Both of these phenomena yield a two-way advantage to the athlete.

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

Foods that have been processed, however, such as canned vegetables and fruits, instant rice, or quick-cooking grain cereals, have been stripped of fiber and are not able to retard sudden rises in blood sugar. This is one reason why you should add raw foods to your diet as much as possible. They are filling and prevent overeating; plus, they have abundant nutrients and enzymes required to maintain health. Eating raw foods that are naturally high in fiber satisfies hunger, whereas nutritionally empty, processed foods leave the body craving even more food.

Permanent Remissions Robert Hass, M.S. See book keywords and concepts

Medical research has clearly shown that prostate cancer is the most responsive and sensitive of all cancers to the body's sex hormones, to hormonelike drugs, and to hormonelike phytonutrients found in soy foods and beverages, whole grains, and vegetables. Almost all men who reach old age probably have histologic (microscopically verifiable) evidence of prostate cancer; the prevalence of prostate cancer is similar worldwide. But the risk of dying from invasive prostate cancer is five times higher among men who eat high-fat, phyto-nutrient-poor diets.

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

A half-cup serving of cooked barley has 3 grams of fiber, while a half-cup of cooked oatmeal has 3 grams. All whole grains are super fiber choices, Harper says. Legumes are even better sources. A half-cup of cooked split peas, for example, has 8 grams of fiber, nearly a third of the recommended daily amount. The same amount of cooked kidney beans has nearly 6 grams of fiber, and a half-cup of boiled black beans has almost 8 grams. While fruits and vegetables can't compete with legumes for sheer fiber force, they're still significant sources.

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

Preferably, the breads and cereals should be whole grains. • Consume five servings a day of fruits and vegetables. Emphasize green and yellow vegetables and citrus fruits. • Limit protein intake to moderate levels. Eat no more than two three-ounce servings a day of lean red meat, poultry, or fish. Seek out alternative protein sources that are comparatively low in fat, such as yogurt, cottage cheese, tofu, and legumes. (The body can extract additional protein from legumes when eaten in combination with grains, such as rice.) • Maintain an appropriate body weight.

Herbal Defense Robyn Landis See book keywords and concepts

It would mean increasing your intake of whole grains, legumes, fresh fruits and vegetables; getting plenty of fresh, clean water, rest, relaxation, and quality sleep; doing moderate exercise; and experiencing as much genuine joy, happiness, and self-expression as you can manage. Certainly that's a lot of things to do, and it may seem overwhelming if all of those areas need work right now. But the nice thing about this concept of reducing the negative and increasing the positive is that it's a process. You can feel good about every step you take.

Food Politics Marion Nestle See book keywords and concepts

Fruits and vegetables, whole grains, beans, and low-fat milk and yogurt are packed with nutrients or phytochemicals. . . . Chips, candy bars, and cookies—even if they're fat-free, low-salt, and contain no preservatives—can't take the place of foods that come with no label, no advertising, and no gimmicks."36 This point is nicely illustrated in Figure 33. From the standpoint of nutrition, techno-foods simply are not necessary. From the standpoint of food traditions, they may not be desirable.

Natural Prescriptions: Dr. Giller's Natural Treatments & Vitamin Therapies For Over 100 Common Ailments Robert M. Giller, M.D. See book keywords and concepts

A high-fiber diet simply means an emphasis on fruits, whole grains, and vegetables. Don't immediately switch your diet to one consisting largely of roughage; this could cause diarrhea and worsen the problem. Make a gradual change: Over a week or two, increase the amount of fruits and vegetables you eat and start eliminating some of the refined, processed foods. I advise my patients not to rely on bran supplements—they can become irritating. And it's important to increase your liquid consumption. Eight glasses of water a day should be your goal.

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