James Trefil, Joseph F. Kett, and E. D. Hirsch
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 A diet that contains the proper proportions of carbohydrates, fats, proteins, vitamins, minerals, and water necessary to maintain good health. balloon therapy See angioplasty. barbiturates (bahr-BiCH-uh-rits, bahr-BiCH-uh-rayts) Substances derived from an organic compound that are used as sedatives and sleep inducers. Barbiturates, which work by depressing the activity of the central nervous system, are sometimes used in the treatment of illnesses such as epilepsy. benign (bi-neyen) A descriptive term for conditions that present no danger to life or well-being. |
Jean Carper
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 However, at the same time, just by accident, Newmark's group also discovered that two plant phenols, caffeic and ferulic acid, also "were superb in blocking nitrosamines—in fact, far better than anything else, even vitamins C and E."
Following up on that, Dr. Hans Stich, at the University of British Columbia, discovered that not only pure caffeic and ferulic acids, but also the ordinary beverages tea and coffee, rich in the polyphenols, inhibited the conversion to the carcinogenic nitrosamines in the intestinal tract of both animals and humans. Furthermore, Dr. |
Patricia Hausman & Judith Benn Hurley
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 And you can't use the vitamins and minerals as an excuse for eating it, either. The amount of certain key nutrients is about the same whether you eat your chicken skinned or unskinned.
Broiler-Fryer Broiler-Fryer
(roasted with skin; (roasted without skin; 4 oz.) 4 oz.)
Calories
270
214
Fat (g)
15
8
Protein (g)
31
32
Niacin (mg)
10
10
Iron (mg)
1.4
1.3
Zinc (mg)
2.2
2.4 handling chicken, make sure you take a minute to wash the knife, cutting board, and your hands with hot, soapy water to get rid of any bacteria that have been present in the meat. |
| The specific roles that vitamins and minerals play in keeping you healthy.
The entries are organized in alphabetical order for easy access, beginning with acerola and ending with yogurt. In the food entries, you will find nutritional profiles of the best foods, along with recipes and information about selection, storage, and cooking. Each special condition section explains the causes and symptoms of some of our most common health problems and offers nutritional strategies for preventing and treating them. |
| Finally, in the Appendix, you'll find a complete listing of all the foods high in the essential vitamins and minerals.
We hope that within these pages you will find a positive, personalized, flexible approach that makes better nutrition a pleasure instead of a burden. It's the best way we've found to accentuate the positive-and make good nutrition something that can be practiced for a lifetime.
ACEROIA
Good Things in a Small Package
2 calories per fruit
Is it a berry or is it a cherry? Actually, it's both. The tart and exotic acerola berry is also known as the West Indian cherry. |
| As the scientists say, diets that include animal protein "usually contain adequate amounts of important trace nutrients," such as zinc, iron, and some vitamins.
Of course, those who don't eat meat are hardly doomed to develop nutrient deficiencies. In fact, we're long-time supporters of vegetarian diets. At the same time, however, we simply want to point out that the health problems of meat-eaters are more than anything the result of eating too much of the wrong kind of meat.
Portion Predicament
How can meat lovers have their beef and follow health recommendations, too? |
Frank A. Oski, M.D.
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 These three substances are suspended in water that also contains a variety of minerals and vitamins. Each of the three basic ingredients of cow milk has now come under scrutiny as a cause of problems in human nutrition.
The Federal Trade Commission in April, 1974, issued a "proposed complaint" against the California Milk Producers Advisory Board and their advertising agency. In this complaint they cited the slogan "Everybody Needs Milk" as representing false, misleading, and deceptive advertising. |
Dr. Joseph M. Kadans, N.D.
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 The ingestion of ample quantities of fruits and vegetables also supplies vitamins and fiber as well as alkaline-forming elements, and it is the combination of all these factors that makes them so beneficial.
BLOOD COUNTS
In general: Blood is the fluid that circulates in the veins, arteries, heart and capillaries. It is the principal medium by which the tissues of the body are nourished and relieved of waste or effete matter. The blood is mainly a plasma in which corpuscles are suspended. There are red and white corpuscles. |
Doreen Virtue, Ph.D.
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 If you are interested in supplementing your diet with amino acids, vitamins, or minerals, please consult your physician.)
Acetocholine—A brain chemical, or neurotransmitter, important in the regulation of appetite, memory, and the sex drive. The precursors for acetocholine are choline and lecithin, which naturally appear in eggs, soy products, beef, milk, and cashews.
Amino Acids—The basic components of protein. When you eat protein, it breaks down into amino acids in your body. Amino acids are precursors, or catalysts, for other chemicals in the body. |
Dr. Joseph M. Kadans, N.D.
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| With the exception of soybeans, the fat content of vegetables is quite low, and in order to insure an adequate supply of vitamins and minerals it is necessary to ingest an abundant supply of vegetables in the diet. The dry legumes, such as beans, are high in calories because they are high in carbohydrates as well as in protein. Potatoes have many calories due to the high starch content while other vegetables, such as beets and sweet potatoes, have high caloric values because they are quite rich in sugar. |
| Calories: 635
Reported health benefits: The presence of vitamins A and B, together with protein, fats, carbohydrates, calcium and iron, makes this an excellent food for body building, strength and energy. The high calorie content makes this highly desirable for active people.
Preparation: They may be eaten raw or ground and mixed with other foods.
PINEAPPLE
Botanical information: The pineapple is the fruit of the tropical plant Ananas ananas.
Nutritive values:
Vitamin A: 130 I.U. per 100 gm. Fat: .2 gm.
Vitamin B: Thiamine .08 mg.; Carbohydrates: 13.7 gm.
Riboflavin .02 mg.; Niacin . |
Doreen Virtue, Ph.D.
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| Every food contains minerals, vitamins, and amino acids that permeate our entire body, and which can affect it in positive or negative ways.
The amino acids in foods are particularly influential, as they can be divided into two categories: psychoactive (mood-altering), or vasoactive (energy-altering). Psychoactive amino acids influence our moods by changing the brain chemistry ("neurotransmitters") in the central nervous system. Vasoactive amino acids affect our energy levels by stimulating or relaxing our blood pressure or heart rate. |
| How else were the rats able to distinguish otherwise identical foods, since you can't taste vitamins? It must have been that the rats were tuned in to their bodily reactions to proper nutrients. Hmm...I think we can learn something from these rats, don't you?
The All-You-Can-Eat Restaurant
In Southern California, where I live, there are two types of all-you-can-eat restaurants. The first type is the "soup-and-salad bar" restaurant. For around ten dollars, you can eat as much salad, soup, bread, and muffins as you like. |
| We need a full spectrum of vitamins, minerals, and nutritional properties. Back in the cave days, we couldn't pop a Flintstone's vitamin supplement. Instead, we were given the instinct to eat a wide range of foods.
All humans and animals eat more when they are presented with a variety of foods. When laboratory rats were given some chow that had four different smells, their food consumption rose 70 percent within two hours! Other researchers gave rats a "buffet" consisting of potato chips, cheese biscuits, chocolate wafers, and shortbread. |
| Physically Based Cravings
Sometimes, we'll crave a food because our body is screaming out for nutrients, such as B or C vitamins, or protein. Our body is depleted, so the craving is an example of the body's marvelous ability to ensure that its needs are met. These are physically based cravings.
Yet, on close examination, even these cravings are rooted in emotions. Tension, the third FATS feeling, is the physical manifestation of stress in our lives. Stress leads to lifestyle choices which, in turn, lead to nutritional deprivation. |
Michael F. Jacobson, Ph.D., Lisa Y. Lefferts and Anne Witte Garland
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| The servings are quite small (one slice
GRAIN GROUP
9
Mr servings
Anytime
Whole-grain bread,* rolls,* bagels*
Whole-grain crackers,*3 tortillas*
Brown rice*
Bulgur
Whole-grain breakfast cereal* Pasta*
FRUIT & VEGETABLE GROUP
7
M servings
Anytime
All fruits and vegetables (except
those at right) Applesauce, unsweetened Potatoes, white or sweet
1
' Refined-grain versions have less fiber, vitamins, and minerals.
A healthy diet doesn't require eating meat, fish, poultry, eggs, or dairy products. (See page 204 for some resources for vegetarians. |
Patricia Hausman & Judith Benn Hurley
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| Eat foods high in vitamins A and C.
• Reduce your exposure to anatoxins, which are naturally occurring molds that can grow on improperly stored nuts, grains, and seeds and are potent carcinogens.
• If you drink alcohol at all, drink only in moderation (two or fewer drinks a day), especially if you smoke.
• Whenever possible, bake, oven-broil or microwave meats instead of barbecuing or frying at high temperatures. This will reduce the formation of possibly harmful substances. |
Joe Graedon and Teresa Graedon
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 Are there any vitamins or supplements I should avoid?
7) Are there any precautions or warnings I should know about?
8) Are there any contraindications that would make this drug inappropriate?
9) Which other medicines should I avoid?
10) Are there any OTC remedies I should avoid?
11) What side effects are common with my medicine?
12) Are there any symptoms that are so serious you would want to know about them immediately?
Photocopy this page and take it to your health care provider.
Chapter Three
Lethal Drug/Drug Combinations
What makes a drug interaction dangerous? |
Velma J. Keith and Monteen Gordon
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| In The Complete Book of vitamins by the Staff of Prevention Magazine we read:
"According to Jean Mayer, Ph.D., of Harvard's School of Public Health (Science, 21 April 1972), in 1941 only 10 percent of our foods were highly processed. 'Today,' he wrote, 'that amount has risen to 50 percent.' And while processing of food has increased so drastically chronic, degenerative disease has increased too. |
Rex Adams
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 He began taking vitamins and minerals, including 24,000 units of vitamin A from fish liver oils, once a day, and the following three times daily: one kelp tablet, four high-potency B complex tablets, 100 units of vitamin E complex, two tablets of iron and liver concentrate, two multivitamin and mineral tablets. If this seems a lot, remember that he had a history of sluggish glands and many health problems. He decided to eliminate all junk foods.
The once-shiny pate developed downy fuzz that seemed to thicken and grow darker each day. Hairs sprang forth that he hadn't seen in years. |
Stanley W. Jacob, M.D., Ronald M. Lawrence, M.D., Ph.D.
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 Muddled Methionine
The food choices that many of us make—nutrient-poor diets heavy in processed, devitalized foods—contribute to self-inflicted deficiencies and imbalances of many different vitamins, minerals, and amino acids. Nutritional surveys continually show vast numbers of Americans with low or suboptimal intakes of essential nutrients, levels that experts such as Harvard nutritional researchers Meir Stampfer and Walter Willett say are "strongly . . . associated with serious health consequences. |
| Medical science knows a good deal about deficiencies of many vitamins and minerals, but not about sulfur.
One sulfur researcher at a major university put it this way: "People look so little at sulfur nutritionally because it is so well known that sulfur-containing proteins, which are in the foods we eat, must be present in plants or else the plants don't grow. When we meet our protein requirements we have enough sulfur produced through the breakdown of the protein to obtain the body's sulfur needs. |
| These two important B complex vitamins are also essential for energy production. Sulfur plays an important role in healthy skin, cartilage, and connective tissue and is vital to healing wounds. Sulfate, a more oxidized form of sulfur, is used by the liver to detoxify substances, make them more water-soluble, and prepare them biochemically for excretion by the kidneys.
Thus, sulfur participates in many basic structural and functional aspects of your being. More than just a raw material, it contributes to the process of life. |
| That's because nutritional supplements, based on vitamins, minerals, herbs, and natural substances such as MSM, are not patentable.
The major impetus behind MSM's growing popularity is word of mouth. As people experience the healing benefits of MSM, we find they often become enthusiastic emissaries eager to tell family members and friends who have pain problems. One such example is Father Sam, a 46-year-old parish priest in rural Pennsylvania. An avid jogger who has also enjoyed lifting weights in the past, he suffered two sports injuries that left him with a bad shoulder and bad knees. |
Michael F. Jacobson, Ph.D., Lisa Y. Lefferts and Anne Witte Garland
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| Eat fresh fruit instead of sweet snacks or desserts —you'll be getting less sugar, and more vitamins, minerals, and fiber.
ž Don't buy canned fruit, unless no fresh fruit is available. If you must buy it in cans, choose fruit packed in juice instead of syrup.
ž Don't just substitute honey for the sugar in your diet. Honey has no nutrients to speak of and still promotes tooth decay. (It does have the advantage of being slightly sweeter than sugar, though, so you may use a little less of it. And in baking it provides moisture so that you can use a little less oil or shortening. |
Joe Graedon and Teresa Graedon
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| Such medications may also lead to depletion of potassium and vitamins B6, Bi2, or folic acid. Check with your doctor about a supplement.
Calcium Vitamin D3
Potassium Vitamin Bfi Vitamin B]2 Folic Acid
Epilepsy Drugs
Barbiturates Phenobarbital
Either folic acid or vitamin B6 supplements can reduce blood levels of this anticonvulsant, potentially leading to seizures. If supplementation is needed, it should be carefully monitored. |
Velma J. Keith and Monteen Gordon
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| Spirulina - good source of protein, vitamins, minerals.
22. Apple cider vinegar - digestion, baths, etc.
23. Water purification a. Water tablets b. Tincture of iodine - Boil water. 12 drops to 1 gal clear water, or 24 drops for cloudy water.
24. Water conditioner (don't confuse this with water softeners that use salt.)
25. Cloths and cotton for poultices, bandages, etc.
26. Thermometer and alcohol
27. Enema bags
28. Your own personal needs or favorites. |
Joe Graedon and Teresa Graedon
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| Chapter Five
Drug/Vitamin and Drug/Mineral Interactions
Rople often take their vitamins for granted. They don't think of them as medicines and may not mention them when the doctor asks what else they are taking. In fact, some people are afraid to discuss vitamin supplements with their physician because they worry that he or she will be scornful or dismissive. Sometimes this concern is justified. Many medical schools do not give nutrition an important place in the curriculum; some do not teach it at all. |
| Are there any liquids, foods, fruits, vegetables, or vitamins that may interfere with the
Lanoxin being effective in controlling the heartbeat? (I eat a very large dish of Mother's oats and bran every morning.)"
Bran, oatmeal, and other high-fiber foods may interfere with absorption of the crucial heart medicine Lanoxin (digoxin). Because it can be tricky to get the dose of Lanoxin adjusted properly, anything that affects its absorption may reduce this drug's effectiveness. According to clinical pharmacologist Brian F. Johnson, M.D., and his colleagues, "... |
| Don't overlook vitamins, minerals, or nonprescription drugs. Remember, even something as seemingly innocuous as a cold or allergy remedy could be lethal in combination with an antidepressant such as Nardil (an MAO inhibitor). (See page 98 for more details.)
Hospitalization is another potential risk. You would think that a place with so many health professionals would be good protection against the kind of problems we are talking about in this book, but bureaucracies can create confusion. In hospitals it is quite possible for the left hand not to know what the right hand is doing. |
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