Whole grains

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Pick cereals listing whole grains first on the label and containing 3 or more grams of dietary fiber, 1 gram or less of fat per serving, and 5 grams or less of sugar per serving. restaurants allow you to order smaller portions at reduced prices. If larger portions are served, put the extra in a to-go box before you begin to eat. • Go light. Ask that no butter or salt be used in preparing your meal. • On the side, please. Request that sauces, gravy, salad dressings, sour cream, and butter be served on the side or left off altogether.

Rice, pasta, and whole grains. Choose converted, brown, or wild rice of any type. Look for unfilled fresh or dried pasta, preferably made with whole-grain flours. Avoid pastas containing eggs and fat. Frozen desserts. Choose ones with 3 grams or less of fat per four-ounce serving, especially low-fat frozen yogurt, or low-fat or nonfat ice cream. Frozen fruit juice bars with fewer than 70 calories per bar are another option. Avoid those made with cream of coconut, coconut milk, or coconut oil, which are high in saturated fat. Milk.

The Crazy Makers: How the Food Industry Is Destroying Our Brains and Harming Our Children Carol Simontacchi See book keywords and concepts

The remaining dietary energy is obtained from unrefined carbohydrates found in fruits, vegetables, and whole grains. Children need vitamins and minerals to fuel their enzymes and energy production; essential amino acids to build tissue and synthesize more than three hundred thousand different functional proteins; and water to keep their bodies clean on the inside and provide a moist environment for the enzymes to work. Kids need everything adults need, but in higher amounts in proportion to their body size.

Water: For Health, for Healing, for Life: You're Not Sick, You're Thirsty! F. Batmanghelidj See book keywords and concepts

My waist used to be a size 43 and now is a size 36.1 weighed 249 pounds; now 1 weigh 210 and have solid muscle mass. My complexion and appearance are those of a man in his early thirties and my potency of a man in his twenties. My ankles are no longer swollen and new pulses, yes, new pulses, have developed where once they were dead. I no longer take any medications for all those problems, whereas 1 used to be on at least 15 prescriptions at a time. My insulin needs are down from 95 units a day to 35-45 units a day.

Stopping the Clock: Longevity for the New Millenium Ronald Klatz and Robert Goldman See book keywords and concepts

The point is not to achieve a rating of "100 percent correct," but to make some basic changes and adopt a diet that primarily consists of whole grains, fresh fruits, and vegetables. THE SOYBEAN SOLUTION Acting as one of nature's own antioxidants, the soybean may be one of the most important foods we add to our long-life diet. Some nutritionists call soybeans a natural "anti-aging pill," because they may interfere with free radical damage and enhance our cells' defenses against aging and age-related diseases. In a study conducted by Dr.

Food Swings: Make the Life-Changing Connection Between the Foods You Eat and Your Emotional Health and Well-Being Barnet Meltzer, M.D. See book keywords and concepts

But when whole grains are refined, vital nutrients are extracted. White bread, white rice and noodles, white flour, commercial breakfast cereals, soda crackers, and flour tortillas have all been "blanched" of their nutritional value. Put simply, they're naked. In a process similar to the one described above for refined white sugar, refined white carbohydrates exhaust the body's supply of key B vitamins and essential minerals such as calcium, magnesium, and zinc. They impair the liver's detoxifying functions. Furthermore, they are much lower in fiber than their whole grain equivalents.

WALNUTS There's also a plentiful supply of vitamin B6 in whole grains, whole wheat, and cruciferous vegetables. Deficiencies in vitamin B6 have been linked to asthma, autoimmune disorders, carpal tunnel syndrome, depression, heart conditions, kidney stones, PMS, and seizure disorders. The increase in the appearance of these ailments parallels the increase in B6 antagonists present in prescription drugs and processed foods. Alcohol, birth control pills, hydrazine dyes, anti-tuberculosis isoniazid, and anti-hypertensive hydralazine are among the more common B6 antagonists.

The Omega-3 Connection: The Groundbreaking Anti-depression Diet and Brain Program Andrew L. Stoll See book keywords and concepts

Limit the amount of carbohydrates from cereals and processed flour, and cut out high-carbohydrate, high-fat foods such as potato chips, French fries, and other fast foods. Use whole grains and whole grain bread, but limit the servings to three or less per day. Most people do not realize that the antioxidants contained in fruits and ve getables only last 4 to 6 hours in the body. For this reason, one should aim for seven servings of fruits and vegetables each day. Leafy and cruciferous vegetables such as broccoli are excellent sources of vitamins, minerals, and fiber.

The Memory Solution Dr. Julian Whitaker See book keywords and concepts

Even if you're eating a primarily vegetarian diet, as long as you include some eggs, low-fat or nonfat dairy, whole grains, and beans and legumes, you will get plenty of protein. BEWARE OF FOOD ADDITIVES At last count, over 3,000 chemicals are added to our food to improve taste and appearance and to retard spoilage. I am particularly concerned about the effects of two widely used food additives—monosodium glutamate and aspartame. They are both toxic to the brain. Monosodium Glutamate Monosodium glutamate (MSG) is a very powerful taste enhancer.

Pasta (except for gnocchi that is made from potatoes). • whole grains (pearled barley, rye, wheat kernels, couscous, and bulgur). • Dairy products (milk, yogurt, cottage cheese, cheese—low-fat versions are healthiest). • Soy milk. • Selected snack foods in moderation (graham crackers, sponge cake). certain unsaturated fats that our bodies cannot manufacture— fats that are absolutely essential for optimal health. There are two types of unsaturated fats, monounsaturated and polyunsaturated.

Unprocessed oils, whole grains, and raw nuts and seeds contain vitamin E. Citrus fruits, berries, and other fruits have high levels of vitamin C. In addition, plant foods contain an abundance of phytochemi-cals. These are unique compounds produced by plants to protect them from environmental hazards, such as ultraviolet radiation from the sun, extremes of heat and cold, and insects. Although the study of phytochemicals is relatively new, we now know that many health-enhancing properties of plant foods come from these protective compounds.

This plan contains copious amounts of vegetables and fruits, along with legumes and whole grains, which are rich in antioxidants and B-complex vitamins.

I suggested that she replace bread, crackers, white rice, and potatoes with vegetables, fruit, whole grains, legumes, fish, and poultry. When she returned to the clinic a month later, Vivian reported that all of her cognitive and mood problems had vanished. Good nutrition is essential for optimal health and brain function, and the foundation of good nutrition is a healthy, well-balanced diet. But just what is a healthy well-balanced diet? There is so much controversy and conflicting information on the subject of diet these days that many people simply don't know what they should eat.

Of course, if you eat fruits, vegetables, legumes, raw nuts, whole grains, and unprocessed oils, you'll get some of these crucial nutrients from your diet. But all things considered, supplementing with a broad array of antioxidant vitamins is your best means of defending against oxidative stress to the brain and other tis- How Keen Are Your Powers of Observation? With so many stimuli competing for your attention, your brain is constantly filtering out information that is not worth remembering. The following quiz evaluates your observations of everyday items.

The Diabetes Cure : A Natural Plan That Can Slow, Stop, Even Cure Type 2 Diabetes Dr. Vern Cherewatenko and Paul Perry See book keywords and concepts

It's widespread in all unprocessed foods; good sources are nuts, legumes, whole grains, green vegetables, and bananas. RDAs: Men—350 milligrams. Women—280 milligrams. Possible negative effects of higher than recommended intake: Associated with nausea, vomiting, and low blood pressure. Very high concentrations can cause respiratory impairment, coma, and heart attack. Phosphorus—another bone builder.

Age Erasers for Men: Hundreds of Fast and Easy Ways to Beat the Years Doug Dollemore, Mark Giuliucci and the Editors of Men's Health Magazine See book keywords and concepts

Men who eat lots of fibrous fruits, vegetables and whole grains, such as broccoli, brussels sprouts, cabbage, apples, bananas, mangoes and whole-wheat cereals and breads, have fewer colon and rectal cancers than men who don't eat these foods, Dr. Simone says. Fiber helps speed stool through your body and reduce exposure of your digestive tract to carcinogens. The National Cancer Institute recommends that men eat at least 20 to 30 grams of fiber a day.

Stopping the Clock: Longevity for the New Millenium Ronald Klatz and Robert Goldman See book keywords and concepts

Benefits Vitamin E Neutralizes free radicals, protects body tissues and cells, prevents oxidation damage Cautions Extremely high doses cause fatigue, nausea, headache, intestinal cramps, diarrhea Food sources seed oils, green leafy vegetables, liver, whole grains, wheat germ, egg yolks, butter, nuts Vitamin E and Exercise Vitamin E supplements are especially important for those who exercise frequently. Ironically, although exercise itself helps to prevent aging, it also increases our risk of aging.

Feed Your Body Right: Understanding Your Individual Body Chemistry for Proper Nutrition Without Guesswork Lendon H. Smith, M.D. See book keywords and concepts

Diet: high protein, low fat, whole grains; and no junk food. Herbal remedies: Pumpkin seeds, bee pollen, ginseng, gotu kola, saw palmetto berries, damiana. INFERTILITY Allopathic control: Hormones, artificial insemination, surgery. Natural control: No sugar; add zinc, B6, C, and L-arginine. INSOMNIA Allopathic control: Sleeping pills, sleep clinic, psychiatry. Natural control: Control stress. Change diet. Take calcium, tryptophan, B-complex, and C. No caffeine, alcohol, tobacco, or sugar. Homeopathy.

I believe we must junk much of the prescription approach to modern treatment and get back to a cleaner lifestyle of fresh fruits and vegetables, low-fat protein, and whole grains. We have the germs under some control, now we have to improve the immune system or the population and help calm tne stresses or lite mat lead to allergies and virus infections. (I don't think we should cut out the dancing, however. Dancing might lead to fecundity, but it will not affect fertility.

Encyclopedia of Fruits, Vegetables, Nuts and Seeds for Healthful Living Dr. Joseph M. Kadans, N.D. See book keywords and concepts

It is available in liberal quantities in egg yolk, whole grains, legumes, meats of all kinds, and wheat germ. Vegetables and milk have some choline content but most other foods, including fruits, have little or no choline. VITAMIN—PANTOTHENIC ACID Value. This vitamin is needed for the proper functioning of the entire digestive system, especially by the adrenal gland. This member of the B-vitamin family is also known as calcium pantothenate and is generally recognized as essential for growth.

Manganese is found in fair quantities in whole grains, rice, nuts, bananas, leafy vegetables, beets, asparagus, celery, squash, parsley, spinach, lettuce, and sea vegetation such as kelp. MINERALS-PHOSPHORUS Value. Phosphorus nourishes the brain and helps in the growth of bones, and is therefore of special importance for growing children. It is important for good teeth and hair. It also prevents fatigue and is therefore especially valuable for people who do considerable indoor or mental work. Result of deficiency.

Biomarkers William Evans, Ph.D., and Irwin H. Rosenberg, M.D., with Jacqueline Thompson See book keywords and concepts

To sum up: Maturing people like you who want to keep their body fat/muscle mass ratio in check and avoid diabetes, should eat much less dietary fat and more fibrous carbohydrate, such as raw vegetables and whole grains. All the while, you should be doing strength-building exercises such as those in our Biomarkers Program to increase the capacity of your muscle-fuel tanks. After several weeks following our Biomarkers Program, you'll find you have a healthier glucose metabolism, less body fat, greater muscular strength, and a bigger reserve store for glycogen energy.

Alternative Medicine the Definitive Guide, Second Edition Larry Trivieri, Jr. See book keywords and concepts

She has found that a diet composed of 25% fat, 25% protein, and 50% complex carbohydrates (the type of starch found in vegetables and whole grains) is best for people with parasite infections. Gittleman also advises limiting your intake of raw fruits and vegetables; instead, cook both fruits and vegetables. Sufficient levels of vitamin A are particularly important for preventing parasites, as this vitamin seems to increase resistance to penetration by larvae. Good dietary sources of vitamin A include properly cooked carrots, sweet potatoes, squash, and salad greens.

Leafy greens, fresh fruits and vegetables, whole grains, nuts, seeds, beans and legumes, along with limited amounts of animal products, are all part of a well-rounded diet. Fruits and vegetables also contain an abundance of antioxidants, vitamins, minerals, and other valuable nutrients. "A high-fat diet has been associated with disease, which could be due, in part, to the fat solubility of toxins, which increases the likelihood of ingesting high amounts of toxins by eating a high-fat diet," says Dr. Sodhi.

Then, 15-30 minutes later, eat one bowl of cooked whole grains (millet, brown rice, amaranth, quinoa, or buckwheat). Flavor with two tablespoons of fruit juice for a sweeter taste or use the "better butter" mixture (mentioned below) with a little salt or tamari for a deeper flavor. Lunch (12 p.m. to 1 p.m.) and Dinner (5 p.m. to 6 p.m.): One to two medium bowls of steamed vegetables; use a variety, including roots, stems, and greens.

Food & Mood: The Complete Guide to Eating Well and Feeling Your Best, Second Edition Elizabeth Somer, M.A., R.D. See book keywords and concepts

Make sure you consume at least eight servings daily of fiber-rich fruits, vegetables, whole grains, and/or legumes. • Avoid caffeine, especially when anxiety and breast tenderness are problems. • When calorie intake is below 2,000 calories, choose a well-balanced, moderate-dose vitamin and mineral supplement that contains 100 percent of the Daily Value for magnesium, zinc, iron, and the B-complex vitamins, and no more than 400 IU of vitamin E.

Age Erasers for Men: Hundreds of Fast and Easy Ways to Beat the Years Doug Dollemore, Mark Giuliucci and the Editors of Men's Health Magazine See book keywords and concepts

For general skin health, eat a balanced diet full of fruits, whole grains and vegetables. You may also want to try supplements of vitamin E and the trace mineral selenium, which have been proven to decrease overall sun damage to the skin, says Karen Burke, M.D., Ph.D., a dermatologist in private practice in New York City. She recommends 400 IU daily of vitamin E in the form of d-alpha tocopheryl acetate, d-alpha tocopheryl succinate or d-alpha tocopherol, not the "dl tocopherols" form, which is far less active.

Food & Mood: The Complete Guide to Eating Well and Feeling Your Best, Second Edition Elizabeth Somer, M.A., R.D. See book keywords and concepts

In Step 3, you'll perfect your eating plan by improving breakfast choices, drinking more water and consuming more vegetables, whole grains, nonfat milk, and fish while cutting back a bit more on fats and sweets. 1. Eat a breakfast that includes at least one grain, one fresh fruit, and one low-fat milk product. 2. Divide food intake into five to six mini-meals and snacks throughout the day. 3. Limit caffeine—from coffee, tea, and colas—to no more than two servings a day. 4. Increase your daily water intake to six glasses. 5.

Age Erasers for Men: Hundreds of Fast and Easy Ways to Beat the Years Doug Dollemore, Mark Giuliucci and the Editors of Men's Health Magazine See book keywords and concepts

Eat more vegetables, more fresh fruits, more whole grains. If you don't eat much fiber now, you should work up to it gradually. "Eating too much fiber too soon can make symptoms worse," says Alex Asian, M.D., a gastroenterologist in private practice in Fairfield, California. Start by adding a few small servings of fiber-rich foods—fruits, vegetables, pastas, brown rice, beans, bran or whole-grain cereals and breads—to your diet, and gradually include more each day for about six weeks until you consume at least 25 grams of fiber daily.

Fiber is found in abundance in fruits, vegetables and whole grains. Drink up. Another way to soften stools is to be sure you're well hydrated by drinking at least eight glasses of water a day, says Dr. Kanter. Don't smoke. Or if you do, stop, says Dt. Geelhoed. Smoking increases your risk of developing underlying vein disease, which can contribute to varicose veins, he says. Leave heavy weights to Hulk. Weight-lifting exercise will help with weight control, but you need to do it right to avoid encouraging a vein problem, says Dr. Kanter.

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