| In population studies, diets rich in specific antioxidant nutrients are likely to be markers for diets rich in plant foods (fruits, vegetables, whole grains), which contribute a wide range of nutritive and non-nutritive antioxidants.
Clinical trials do not generally support benefit of one or two specific antioxidant nutrients or a combination of high-dose antioxidants.
Protective associations in population studies may reflect better diets or other healthy lifestyles in multivitamin supplement users. Data from clinical trials over 6 years in length are lacking but soon forthcoming. |
Elaine Magee
See book keywords and concepts |
 More whole grains may lead to less VAT (visceral adipose tissue) fat. This is the type of abdominal fat deposited between the organs and the abdominal
..............".......~.........................................."........................ .........""........................................................... \ v
"Whole Foods" as a Business?
One supermarket chain in particular believes so much in the "whole foods" movement, they named their company after it! The now ubiquitous and booming Whole Foods Market grocery chain started in 1980 as one store in Austin, Texas. |
| Oats
One of my favorite whole grains, oats can be the star attraction (hot oatmeal) or an ingredient (cookies, cakes, crisps). 1 like to use oat bran in combination with whole wheat and unbleached white flours for baking. That way, 1 get soluble and insoluble fiber from the two grains.
% c dry rolled oats: 156 calories, 6% Daily Value for vitamin E, 26% B,, 21% magnesium, 25% selenium
Yes
Rye flour
The two rye flour products you're most likely to find are bread and crackers. Try both for a change of pace from your usual choices. |
| Enjoy whole grains. Include several servings of fiber-filled whole grain foods each day. Along the same lines, limit refined grains and sugary foods because they contain empty calories.
Focus on dietary fat. For cancer prevention, some fats may be worse than others. While high-fat diets have been associated with an increased risk of colon and prostate cancer, it's the type of fat (rather than the total amount) that looks to be most important for preventing many types of cancer, including breast cancer. We may be adding ovarian cancer to that list, too. |
Brenda Watson and Leonard Smith
See book keywords and concepts |
 These phytonutrients are found primarily in fruits and vegetables, as well as tea, nuts, whole grains, and legumes.
Some phytonutrients owe their health power to their antioxidant ability that destroys free radicals. Free radicals, as you have no doubt heard, are known to destroy cellular structures and are thought to be involved in causing or complicating diseases such as cancer and heart disease. Harmful free radicals can result from exposure to pollution and other toxins, as well as being produced by the body as it goes about its daily metabolic processes. |
Elaine Magee
See book keywords and concepts |
| To me, plants (fruits, vegetables, whole grains, beans, nuts, and seeds) are really "packages" containing beneficial nutrients, fiber, and phytochemicals in ideal amounts and ratios to each other, in most cases delivering powerful protection against many diseases.
To learn more, I asked several phytochemical experts in the United States to share their perspectives on what we've learned in the past 10 years of research and what lessons they think the next 10 years might bring. |
Dan Buettner
See book keywords and concepts |
 And that would say that consuming fruits and vegetables and whole grains seems to be protective for a wide variety of cancers."
AHS-1 was one of the first studies to really demonstrate that, Butler added. "But exactly which fruits and vegetables and how protective they are with which cancers is hard to say with certainty, although we have some very interesting data. For example, we found that women who consumed tomatoes at least three or four times a week reduced their chances of getting ovarian cancer by 70 percent over those who ate tomatoes less often. |
Elaine Magee
See book keywords and concepts |
| According to a recent scientific review, the use of beans (along with whole grains) is associated with better blood sugar control in diabetic and insulin-resistant people. High in soluble fiber, beans release carbohydrates slowly and steadily, preventing that rapid rise in blood sugar that follows the wrong kind of meals. Enjoy a bowl of zesty black bean soup, or slather your sandwich with a delicious layer of hummus, and you may benefit from better-controlled blood sugar. |
James Dowd and Diane Stafford
See book keywords and concepts |
 Nuts and whole grains give you about 7 points of acid per equivalent serving; bread and legumes, about half that.
Cheese, however, produces on average 20 points of acid per serving—two to three times more acid than other protein sources. Cheese also is loaded with salt and saturated fat. This is the dairy industry's dirty little secret: tell Americans to eat three servings of dairy a day, but don't tell them to avoid cheese. The truth is, cheese has no redeeming qualities; I call it the king of junk food. Unfortunately, cheese is the only dairy product with growing sales. |
| Moreover, whole grains and nuts generate acid when metabolized, whereas vegetables and fruits generate antacid. Fresh produce is better than grains and nuts for getting and holding on to magnesium.
If you eat a typical North American diet, you probably consume two servings of produce a day—and you eat fruit more often than you eat green, leafy vegetables. But you probably get only about 60 percent of the amount of magnesium the CDC tells us we need.
According to the National Academy of Sciences, an adult needs about 2.7 milligrams per pound of lean body weight (2. |
Elaine Magee
See book keywords and concepts |
| Whole foods" is a term used to describe ingredients—like fruits, vegetables, whole grains, nuts, and seeds—that have not been refined or processed, so original nutrients remain intact. Taking a dietary supplement simply does not provide the same benefit. I know it's easier to pop a pill than to choose whole grain bread or whole grain-blend pasta, or to remember to add ground flaxseed to your fruit smoothie, or to make a point each day to eat a bunch of fruits and vegetables. It's easier to grab chips or cookies than to choose yogurt and nuts for a snack. But there is magic in the packaging! |
David Steinman
See book keywords and concepts |
 Recently, General Mills has converted its nonorganic cereals to healthier whole grains. The company uses recycled materials for its boxes. Its next big step is to produce Cheerios with certified organic oats. www.generalmills.com
Hain-Celestial
Hain Celestial Group, headquartered in Melville, New York, is a leading natural and organic beverage, snack, specialty food, and personal care products company in North America and Europe. |
Ann M. Coulston and Carol J. Boushey
See book keywords and concepts |
 At least half of all grains consumed should be whole grains.
5 Meat & Beans Group includes, in general, 1 ounce of leanmeat, poultry, orfish,1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry dry beans, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.
6 Milk Group includes all fluid milk products and foods made from milk that retain their calcium content, such as yogurt and cheese. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the group. |
Dan Buettner
See book keywords and concepts |
| The AHS shows that consuming fruits and vegetables and whole grains seems to be protective against a wide variety of cancers. For those who prefer to eat some meat, Adventists recommend small portions served as a side dish rather than as the main meal.
Eat an early, light dinner.
"Eat breakfast like a king, lunch like a prince, and dinner like a pauper," American nutritionist Adelle Davis is said to have recommended—an attitude also reflected in Adventist practices. A light dinner early in the evening avoids flooding the body with calories during the inactive parts of the day. |
| And whole grain is part of the Adventist diet. whole grains deliver fiber, antioxidants, potential anti-cancer agents (insoluble fiber), cholesterol reducers, and clot blockers, plus essential minerals. Beans (legumes) also provide a cornerstone to Blue Zone meals. Diets rich in legumes are associated with fewer heart attacks and less colon cancer. Legumes are a good dietary source of healthy flavonoids and fiber (which can reduce the risk of heart attack) and are also an excellent nonanimal source of protein. |
Jonny Bowden, M.A., C.N.S.
See book keywords and concepts |
 You can also now add some whole grains and fruits. And on the C program, which is for maintenance, you have an even wider range of grains and fruits to choose from, as the daily carb content goes up to 55 to 65 grams for women and 65 to 85 grams for men.
So why all the fuss about macadamia nut oil? Well, like olive oil, it contains an omega-9 fatty acid called oleic acid. Oleic acid, according to Dr. Pescatore, increases the incorporation of omega-3 fatty acids into the cell membrane, which is a good thing. |
Michael Friedman, ND
See book keywords and concepts |
 High tryptophan foods (turkey, chicken, soy, whole grains) support melatonin synthesis.
Melatonin Nutraceuticals
Herb/Nutrient
Indication/Action
Dose
Vitamin B-6 (Pyridoxal-5-Phosphate)
Cofactor in melatonin synthesis from L-tryptophan
100-200 mg q.d.
L-Tryptophan
Precursor amino acid to serotonin and melatonin
500 mg 1-3 q.d.
5-Hydroxy-Tryptophan (5HTP)
Intermediate in the tryptophan to serotonin/melatonin pathway
50-600 mg q.d. in divided doses
Melatonin Bio-identical hormone replacement 1-3 mg q.d. |
And allows the following: whole grains (brown rice, wheat, rye, barley and buckwheat)
Legumes (beans, peas, peanuts, soybeans, soy products, etc.) <«» Nuts, seeds, and nut butters
Fruits are allowed but higher glycemic fruits are better if eaten with protein meals or snacks and not alone.
Berries are best. No dried fruit or fruit juices. Lots and lots of non-starchy vegetables. These should be the main source of carbohydrates in the diet.
Fish and chicken
Hydrogen Peroxide: IV.2cc H202 (30% solution) in 250 D5W, three times a week to kill microbial causes of diabetes type I. |
Michele Simon
See book keywords and concepts |
 Under the heading "Food Groups to Encourage" are fruits, vegetables, and whole grains. These foods are glaringly deficient in the diets of most Americans, many of whom don't even know what a whole grain is or where to find one. You can't go to the supermarket and ask the shop clerk for the whole-grain aisle, but you can easily find the potato-chip aisle or the cookie aisle or the soda aisle.
Americans have become accustomed to eating highly processed foods that come in a package—the antithesis of whole foods that come from nature. |
Jonny Bowden, M.A., C.N.S.
See book keywords and concepts |
| Grains should be the last on your "regular" diet to be added back in, if at all, and then only truly whole grains. The sprouted variety is best. Processed grains you can say good-bye to forever. Recreational foods include the ones we all know are not great for us but without which life would be just too boring—I include pizza, ice cream, and cheesecake on my list; you may have your own favorites. Obviously, they should be eaten infrequently! |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
See book keywords and concepts |
 Since Sarah's been coming here, it's been nothing but healthy food—lots of fresh vegetables and fruits, hardly anything processed or canned, whole grains, and a lot more fish and chicken. She reads all the labels, nothing with sugar or chemicals. 'Course I have to admit she's really made a turnaround in her health with that and all the vitamins she's been taking. So she really didn't have a hard time getting me to come here."
"But you're not taking any vitamins yourself?"
"Some vitamin C now and again, but I didn't know if there were any vitamins that would help deteriorating joints. |
Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
See book keywords and concepts |
 The DASH (Dietary Approaches for Stopping Hypertension) diet has been developed for hypertension that emphasizes eating fresh fruits, vegetables, and low-fat dairy foods, as well as whole grains, poultry, fish, and nuts. It is reduced in fats, red meat, sweets, and sugar-containing beverages. In one clinical trial, participants were instructed to follow this diet with different intakes (high, intermediate, and low) of sodium. The results of the DASH-low sodium combination
As with vitamins and other nutrients, for each mineral there is an optimum requirement. |
Mike Adams, the Health Ranger
See article keywords and concepts |
 If it's a homemade fruitcake made with whole grains, organic fruits and non-refined sugar, I'd probably eat it too. But if it's one of those factory-made fruit cakes, with neon colored fruit, crack cocaine sugar crystals and enough preservatives to give it a shelf life through Christmas '09, then do the world a favor and find an alternate use for the thing.
And for God's sake don't leave it out for Santa Claus on Christmas Eve! The guy just got over his diabetes problem and the last thing he needs is a massive sugar jolt while making his rounds. |
Marshall Editions
See book keywords and concepts |
 Supplements: Chromium encourages your liver to produce a substance called glucose tolerance factor (CTF), which increases the effectiveness of insulin. Take 200-400 mg of chromium picolinate a day. Vitamin B3 (niacin) is a component of j glucose tolerance factor, vitamin B5 (pantothenic acid) helps to control fat metabolism and improves the response to stress, and vitamin B6 balances hormone levels. It is best to take 50 mg of a B-complex vitamin that contains all the above B vitamins three times a day. |
Jonny Bowden, M.A., C.N.S.
See book keywords and concepts |
| Many people not previously familiar with the material in chapter 2 of this book will find Cordain's passionate argument against grains surprising, as we have been so conditioned to think of grains, especially whole grains, as wonderful foods. Cordain is particularly expert on this subject, having written the seminal paper "Cereal Grains: Humanity's Double-Edged Sword", and what he has to say on the subject is worth considering even if you don't adopt this particular dietary program. |
| While whole grains are in theory better than refined grains, they're not nearly as common as you might think. The making of flour is itself a refining process. And the "wheat breads" in your grocery are no better than white bread. Couple this with the fact that grains usually have a very high glycemic load, and you can see the potential problem. Obviously, not everyone will have a problem with grains, but cutting them out during the initial stages of a low-carb weight loss program is definitely a good idea.
Is Coffee Okay?
Probably. |
Marshall Editions
See book keywords and concepts |
| Brightly colored fruit and vegetables such as squash, carrots, berries, and oranges have high amounts of bioflavonoids and vitamins A and C, which will help resolve inflammation and blisters of the skin, and boost the body's immune system. Avoid meats, fried foods, sugar, chocolate, and carbonated beverages, as they suppress the immune system and interfere with the healing process. Drinking green vegetable juice every day will flood your body with essential nutrients to alkalinize the body and boost immunity. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
See book keywords and concepts |
| Summary of Recommendations for Preventing Toxemia of Pregnancy
• Diet: Consume ample amounts of high-protein foods, whole grains, fruits, vegetables, and legumes. Avoid nutrient-depleted foods such as sugar and white flour.
• Calcium, 1,200 to 1,500 mg per day; magnesium, 400 to 600 mg per day (total, from diet and supplements).
• High-potency multiple vitamin/mineral that contains 10 to 20 mg of vitamin Bg. Adjust doses of calcium and magnesium as needed. |
| I have only whole foods, whole grains, no refined flour, no foods with artificial flavor, color, or preservatives, in fact, as much organically-raised stuff as I can find. Absolutely no sugar, no artificial sweeteners, no hydrogenated or partially hydrogenated oils, practically no canned stuff—just real food like it's supposed to be! And you know what, I've gotten to like it better. That organic stuff is tastier, and I've been able to taper down this prednisone faster than after the other 2 times I was hospitalized. |
| Good sources of fiber include whole grains, fruits, vegetables, legumes, nuts, and seeds. In addition, adequate amounts of water, such as 6 glasses per day, are needed in order for fiber to exert its beneficial effect on bowel function.
Several studies have shown that supplementing the diet with fiber does not relieve the symptoms of IBS. However, these studies typically used wheat bran as the fiber source, so any beneficial effect may have been negated by a worsening of symptoms in wheat-sensitive individuals. |
Email this page to a friend
