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NATUROPATHY
Diet: Eat plenty of fresh vegetables, lean protein, and whole grains. These foods will support your immune system. Add unsweetened cultured r^m a foods to your diet such as kefir, yogurt, miso, and raw sauerkraut, which mAiv contain friendly bacteria that fight off systemic fungus. Avoid sugar and processed carbohydrates, which fuel yeast and help athlete's foot to reproduce. Avoid or reduce fruits and avoid fruit juice altogether. Most fruits and all fruits juices are too high in sugar and fuel yeast. |
Devra Davis
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 He did advocate that women of childbearing age, on whom the fate of the German nation depended, should eat whole grains and vegetarian diets and be prevented from indulging in tobacco or alcohol.37This was not mere rhetoric.
In 1939 the Gesundheitsfuhrer, Leonardo Conti, set up the Bureau Against the Dangers of Alcohol and Tobacco, two of the most deadly consumer poisons. The bureau's studies showed that men who smoked had ten times as much lung cancer compared to those who did not smoke. Conti addressed these problems aggressively. |
Jack Challem
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 The natural food and health food industry has long been wedded to whole grains, such as whole-wheat bread. Whole-grain products are more nutritious than refined or enriched products, but they are still primarily sources of starch. Whatever nutrients and fiber exist in wholewheat or rice bread, pizza dough, or pasta can be obtained in far greater quantities in vegetables.
Always read labels carefully, regardless of where you shop, and wean yourself from hidden sugars. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 One thing alternative and conventional medicine agree on is that Americans should consume far less animal protein, fat (especially bad fats), and processed foods, and eat more complex carbohydrates, especially whole grains rich in fiber, and at least five servings daily of fruits and vegetables. Buck Levin, Ph.D., RD, a specialist in environmental nutrition, offers a simple prescription for a healthy diet—one of natural, whole foods: "By whole foods we mean consuming a diet that is high in foods as whole as possible, with the least amount of processing, additives, and sweeteners. |
| Eat More Whole Foods
You can't go wrong with a whole foods diet based on whole grains, vegetables and fruits, good protein sources, and healthy fats. This type of diet will provide you with the vitamins and minerals you need to reestablish regular, restorative sleep, as well as overall health and well-being. |
| Other tryptophan-containing foods include cashews, mushrooms, spinach, bananas, figs, dates, yogurt, tuna, and whole grains. Research shows that tryptophan helps about half of the people who suffer from insomnia.54
During the 1980s, L-tryptophan got a bad reputation when several batches from one specific manufacturer made more than 1,000 people ill; 37 people died. |
Thomson Healthcare, Inc.
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 There is a need for adequate and longer randomized studies involving wholegrain foods and diets including whole grains other than oats (Kelly, 2007).
In this randomized, controlled, crossover study, 40 essentially healthy adults despite mildly elevated cholesterol levels were randomly assigned to receive one of three types of muesli cereal two times daily for four weeks. One provided 5 g control fiber from wheat (the control group). One provided 5 g oat B-glucan. The other provided 5 g oat S-glucan plus 1.5 g plant stands (the "combination muesli") group. |
Jack Challem
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| The fiber in most vegetables and fruits and some whole grains slows the digestion of starches and sugars, leading to a gradual increase in blood sugar. This slow rise in blood sugar, followed by a moderate increase in insulin, is normal and healthy. Similarly, the digestion of protein results in very small increases in (and occasionally slight decreases) blood sugar. The more stable your blood sugar, the less likely you will experience hunger jags.
Pure sugars, however, such as sucrose and high-fructose corn syrups, are digested very quickly, leading to rapid increases in blood-sugar levels. |
| The combination of refining and bleaching removed or destroyed much of the nutritional value of whole grains. Similar techniques were applied to the refining of sugars.
The consumption of more refined carbohydrates and sugar increased throughout the twentieth century. During the 1950s, fast foods (such as McDonald's) and convenience foods (then TV dinners, now microwave meals) grew in popularity. And by the 1970s and 1980s, large numbers of people were eating processed and refined foods, purchased either at the supermarket or in fast-food restaurants. |
Jonny Bowden, Ph.D., C.N.S.
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 Another concluded that one of three strategies to effectively prevent coronary heart disease was a diet high in fruits, vegetables, nuts, and whole grains and low in refined grains. When I was in school, we were told to remember the good nuts by the acronym PAW: pecans, almonds, and walnuts. (Actually there are others, but it's still a good acronym.)
Pecans are indigenous to the United States and are grown mainly in Texas, Louisiana, Mississippi, and Georgia. There are more than 300 varieties. |
Jack Challem
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| To the surprise of many people, however, whole grains, particularly wheat and corn, are almost as bad in terms of raising blood sugar! All cereal grains are mostly starch, with negligible amounts of other nutrients.
Practical tip: Refined carbs are essentially empty calories, providing virtually no other nutritional value. With two-thirds of Americans overweight, few people can afford to eat empty calories.
Practical Guideline #10. |
Hyla Cass, M.D.
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 Chromium
This mineral is found in foods such as romaine lettuce, onions, tomatoes, Brewers yeast, oysters, liver, whole grains, and bran cereals. Because food-processing methods remove the naturally occurring mineral, many Westerners have low levels of this mineral. Deficiency is especially common in diabetics; chromium lack can create insulin resistance and poor blood sugar balance.
Chromium supplements can improve blood sugar levels. Of fifteen studies, twelve found at least some positive effect of chromium supplementation on various aspects of diabetes. |
KC Craichy
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 However, the body has a built-in protective shield against homocysteine, which is comprised of the very same B-vitamins that were milled out of whole grains, such as pyridoxine (B6), folate (B9), and methylcobalamin (B12), when the "Age of Refinement" came into being. Moreover, the milling of whole grains into white flour also resulted in the loss of the fat-soluble antioxidant Vitamin E, which also has been shown to have a protective effect on the heart. |
Hyla Cass, M.D.
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| It's found in whole foods, such as vegetables and whole grains, and most people don't eat nearly enough of those foods. The consequences of folate depletion may include anemia, cervical dysplasia (a precursor to cervical cancer), and high homocysteine. For information on the many roles of folate, and the ways in which depletion can be harmful, turn to the section on Folic AcidVFolate on page 49.
Women who become pregnant while low in folate run the risk of having a baby with serious spinal cord defects. |
| However, if weight loss is your goal, or you have a lot of weight to lose or serious health problems to deal with, you can just cut out the whole grains for a while, or try the Zone diet (see next page). Even though this book is about drug-nutrient depletion and not diet, I do know that many of the conditions that lead you to take prescriptions in the first place are related to poor diet and overweight. So healthy weight loss, and simply, healthy eating, should be an essential part of your program. |
| Fruit and vegetables, whole grains, beans, green tea, and herbs are good for you for many reasons—they're loaded with essential nutrients—but science is revealing that the value of these foods can especially be traced back to their bounty of nutrients that prevent free-radical damage: the antioxidants. Your body can make a lot of antioxidants on its own, but you also need the ones found in healthy foods. |
| Instead, eat complex carbohydrates—found in whole grains, legumes, vegetables, and fruit—which release their glucose slowly over time. This gives your body the glucose it needs for fuel without the blood sugar spikes that leave you feeling tired, cranky, and craving sweets.
Adding a food rich in protein to a meal or snack will slow the release of sugars from carbohydrate-rich foods. For example, pair a couple of slices of roasted turkey with a piece of whole-grain bread, or try poached salmon with a serving of brown rice. |
Bottom Line Health
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| Good sources of B vitamins include whole grains and dried beans (soaked and cooked). Most diets are too low in these vitamins, so a 50- to 100-mg B-complex supplement is usually needed.
What men can do: Make it easy for her to avoid sugar and caffeine by cutting back on them yourself—your health will benefit, too. If she seems distant or on edge, don't take it personally. Remind yourself that it is not you—it is her biochemistry that is acting up. |
Jack Challem
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| Whole-grain foods are promoted as being nutritious, but whatever nutrients they provide come in greater amounts in protein and vegetables. whole grains have far less nutrient density than lean protein and vegetables.
We have other concerns with breads, pastas, cereals, and other grain-based foods—what scientists call cereal grains. About one in every hundred people has celiac disease, a severe intolerance of gluten that can lead to malabsorption and nutritional deficiencies. Gluten is a protein found in wheat, rye, and barley products and sometimes in oats. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Doesn't
Quickly Distinguish Your whole grains from Refined Grains
If the first ingredient listed is "enriched flour" or "enriched wheat," you've got a refined wheat product. Pass these products by and look further for your SuperFoods health.
Identify refined bread labels that will look like one of these two examples:
INGREDIENTS: enriched unbleached flour (flour, malted barley flour, niacin, reduced iron, thiamine mononitrate. . .), corn syrup, salt, . . . OR
INGREDIENTS: enriched wheat flour (flour, barley malt, ferrous sulfate. . .), sweetener (high-fructose corn syrup or sugar), yeast,. |
Marshall Editions
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 In general, a diet that is rich in vegetables, whole grains, "^LJJ^^ and beans, and low in saturated fat, sugar, mucus-forming foods, and allergenic foods will be beneficial. Sugar depresses the immune system, limiting its ability to clear bacteria and congestion. Foods that promote mucus include dairy, oranges, white sugar, and foods that contain white flour. Potentially allergenic foods include dairy, wheat, soy, fermented foods, and eggs. Try eliminating these from your diet and then reintroduce them one at a time, noting any changes in your symptoms. |
C. W. Randolph, M.D.
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 I particularly love the Company's logo: "7 whole grains on a mission." I stock Kashi products in both of my Natural Medicine Stores, but they are also available on the health food or organic food aisle in almost any grocery store.
Another brand to check out is Food For Life (www.foodfor-life.com). I am a huge fan of their organic sprouted whole-grain pastas and breads. Again, I stock Food for Life products in my Natural Medicine Store, but to find out where you can buy them, check out the website's built-in store finder. |
John J. Ratey, MD
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 Low-carb diets may help you lose weight, but they're not good for your brain. whole grains have complex carbohydrates that supply a steady flow of energy rather than the spike and crash of simple sugars, and they're necessary to transport amino acids such as tryptophan into the brain. As you learned in chapter 4, tryptophan is a precursor necessary for the production of serotonin, and it and other important amino acids come from protein.
The brain is made up of more than 50 percent fat, so fats are important too, as long as they're the right kind. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| You can choose grains anytime, whole grains.
0 Aim for a balance of some carbs, some protein, and healthy fat at most snacks.
0 Make your snacks in advance—ready to grab and go!
Trying to change a with grains meal into grains (see Change the Grain) for V2 cu
Snack Mix and Match
Quick Tip: a without grains alternative or vice versa?
Simply swap one serving of whole beans or another item in Column D of the Trades table on page 208. |
| This study showed that overweight and obese women actually consumed fewer carbohydrates, complex carbs, and dietary fiber than their healthy-weight peers, again highlighting the importance of getting whole grains in the diet whenever possible if your goal is to lose weight.
What's often forgotten in a discussion of carbs is that they are in fact, the "master fuel" of nutrition, providing a steady flow of blood sugar to the body machine so that our cells can make energy for our bodies to perform. |
| In fact, in a study looking at more than 74,000 nurses' fiber and grain consumption patterns over more than a decade, women who ate more whole grains consistently weighed less than the women who ate less.8 And the women with the highest intake of dietary fiber had nearly 50 percent lower risk of major weight gain than the lowest intake. Another compelling study confirmed yet again the fact that, contrary to popular belief, carbs don't make you fat. |
David W. Grotto, RD, LDN
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 Before there were automated, mechanical grain mills, whole grains were ground between two large stones, resulting in flour that contained all three components of whole grain.
A Serving of Food Lore...
Wheat has been consumed for more than 12,000 years and is thought to have originated in southwestern Asia. Wheat gods and goddesses existed in Roman, Sumerian, and Greek mythology. Today, in parts of China, wheat is still considered sacred. It was introduced to the Western
Wheat (Triticum spp.)
TELLING THE "WHOLE" TRUTH
Hemisphere in the fifteenth century when Columbus came to the New World. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| In fact, research shows that whole grains make a critical contribution to successful weight loss for all the reasons outlined above. Many people also have found that low-carb diets made them feel poorly and lacking in energy and, at least partly for these reasons, are difficult if not impossible to stick with in the long term. The SuperFoodsRx Diet includes all the healthy, whole grain foods that your body needs to stay healthy as you steadily and permanently lose weight and inches. |
David W. Grotto, RD, LDN
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| A customer who befriended me suggested that I try adding some veggies, fruit, and whole grains to my diet—not all at once but a little at a time. I figured I had nothing to lose, so I made some of the suggested changes and quickly discovered what good health really felt like.
Over the years, as I became healthier and more intrigued about nutrition, I did a lot of reading on the subject. More and more customers started asking me for my advice on overcoming health hurdles that they were treating medically without success. |
Mike Adams, the Health Ranger
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 I see an increased awareness because people are more interested in whole grains now. They're seeing the difference in carbohydrates and that there are better foods that deliver carbohydrates in a better way. The whole grains are more important to eat than the refined grains. I've seen that coming, plus the fact that food manufacturers are looking for various ways to make more healthy food products with whole ingredients rather than using chemicals to give you the nutrients. |
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