Andreas Moritz
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 Most people who eat uncooked whole grains, commercial whole grain bread, or even just added wheat bran, find that their bowel movements begin to be "normalized." To be relieved from constipation is certainly a great advantage over being all blocked up. Still, the main reason for the sudden "improvement" is the body's desperate attempt to remove the toxic antibodies in the wheat products as quickly as it can. This should not be confused with a voluntary healthy bowel movement; it simply is a normal immune response. |
Dr. Steven R. Gundry
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 Whole grains, particularly oatmeal, are heart healthy. reality: Eating ground-up grains is like consuming sugar. myth: Three square meals is the way to go. reality: Five smaller meals or three meals and two snacks help control hunger throughout the day. myth: Because bananas contain potassium, you should eat them if you have heart problems. reality: A ripe banana's starch instantly converts to sugar in your bloodstream, making it the ultimate heart-unhealthy fruit. (A green banana is a different story.)
Goodbye to Fibromyalgia
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Dr. Steve Blake
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 Eat five servings of dairy products and whole grains.
The Fat-Soluble Vitamins
Introduction to the Fat-Soluble Vitamins
The fat-soluble vitamins are vitamins A, D, E, and K. Fat-soluble vitamins are found in the liver and the fatty tissues of the body where they are stored and used. Fat-soluble vitamins require bile in order to be absorbed into the lymph system from the intestines. One of the fat-soluble vitamins, Vitamin E, is an important antioxidant that protects cell membranes and artery walls.
Vitamin A comes from two different sources. |
| Sources: Brazil nuts, seafood, whole grains.
YForms in the body: the major form is part of the enzyme glutathione peroxidase. |(j
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SELENIUM AND THE IMMUNE SYSTEM
Selenium is needed by important immune system cells known as T cells. Selenium helps the T cells produce cytokines, which are used as messengers between and inside the cells. Adequate selenium may be needed to increase resistance to HIV infection. Selenium is also needed by white blood cells to fight microorganisms. Low dietary intakes of selenium may make people more vulnerable to Keshan disease. |
| Sources: whole grains, nuts, leafy greens, and seeds. Forms in the body: in bones, bound to protein, attached to ATR and as ionized magnesium (Mg++).
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Low levels of magnesium in the blood lead to low levels of calcium and potassium in the blood. Low blood levels of magnesium (Hypomagnesemia) can cause muscular symptoms such as spasms and muscle tremors. Other symptoms may include digestive problems and personality changes.
SOURCES OF MAGNESIUM
Green leafy vegetables are a good source of magnesium because magnesium is the central ion in chlorophyll. |
Dr Ron Roberts
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 MACROBIOTICS
A diet of vegetables and whole grains based on using a balance of yin and yang foods to complement the yin and yang in a person's condition (see page 201).
MUSIC AND SOUND THERAPY
Organs and cells in the body are thought by followers of this therapy to have natural resonance, and to respond well to sounds that vibrate in harmony with it. Thus vibrations and rhythmic breathing can alter electrical brain wave patterns.
The frequency of cell and organ vibrations are affected by poor health and disease. |
Dr. Steve Blake
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| Phytates are found in legumes and whole grains. Small amounts of phytates can reduce iron absorption by half. In addition to containing phytates, soybeans have an independent factor that reduces the bioavailability of iron. Legumes, however, are rich in iron and can provide a useful amount of iron in a diet despite lower bioavailability. Foods containing vitamin C, such as green vegetables, are an especially useful addition to a meal with legumes or grains because of the ability of vitamin C to increase iron absorption. |
Ray D. Strand
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 An apple is better than apple juice. whole grains are essential, and avoiding processed grains is critical in developing a healthy diet for everyone, especially the diabetic.
The next best protein and fats come from fish. Cold-water fish such as mackerel, tuna, salmon, and sardines contain those fats we discussed in Chapter 10: omega-3 fatty acids. These fats not only lower cholesterol levels but also decrease the overall inflammation in our bodies.
The next best protein comes from fowl, because the fat of the bird is on the outside and not marbled into the meat. |
Bill Sardi
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 The three major classes of phytoestrogens are isoflavones, which are concentrated in soybeans and soy products but are also found in other legumes; lignans, which are distributed in seeds, whole grains, berries, fruit, vegetables, and nuts; and coumestans, which are found in broccoli and sprouts. These three classes of phytoestrogens, individually or in combination, are most likely the primary types of plant estrogens that deliver health benefits since other components are not provided in plant food diets in high amounts. |
| Consumption of whole grains (like bran or flaxseed meal) can help to control iron and minimize the potentially harmful effects of supplemental estrogen.
Some herbal products that bind to iron may be effective in the treatment of breast cancer. |
| It is known that whole grains contain many other compounds that may protect against chronic disease including cancer. These include the mineral chelator phytate (IP6) as well as lignans, phytoestrogens and vitamins and minerals. [Proceedings Nutrition Society 62: 129-34, 2003]
Iron, estrogen and breast cancer
While the etiology of breast cancer is linked to high life-time exposure to estrogen, there are disparities in studies that attempt to establish this association. [J Steroid Biochemical Molecular Biology 80: 163-74, 2002] Estrogen alone is not the sole governing factor in breast cancer. |
| Lignans are estrogen-like molecules found in whole grains, like rye and flaxseed. Very small amounts of lignans are provided in coffee and tea. [Brit J Nut 79: 37-45, 1998]
Flaxseed provides an unusually high amount of lignans, from 80 to 700 times more than found in other grains. It does not seem possible to experience estrogen-related adverse effects from consuming a diet rich in lignans because they exhibit only 1/10,000th the effect of estrogen. Flaxseed lignans do more than just block the hormone receptor sites on living cells like Tamoxifen does. |
| Being overweight (postmenopausal women)
• Alcohol consumption (even moderate consumption is troublesome)
• Red meat consumption
• Lack of whole grains in the diet
• Diets containing corn oil (omega-6 oils) rather than fish oil or flax oil (omega-3 oils)
• Overconsumption of fatty foods
• Smoking tobacco
• Lack of sunshine (vitamin D)
• Environmental carcinogens
Source: J Womens Health 12: 183-92, 2003; Nutrition & Cancer 44:23-34, 2002; Cancer Causes Control 13: 883-93, 2002
Weight and cancer
Postmenopausal women who carry excess weight (who weigh more than 175 pounds) are at a 2. |
| This molecule is derived from grains and seeds, primarily from bran in whole grains. IP6 is required for DNA repair and is the strongest antioxidant known.
When IP6 is added to laboratory dishes where prostate cancer cells are growing, tumor cell growth is inhibited. [Carcinogenesis 21: 2225-35, 2000] IP6 also inhibits the formation of new blood vessels that feed tumors. [Anticancer Research 25:2891-903,2005]
When a rye bran diet, rich in IP6, is given to mice bred to develop prostate cancer, it increases normal tumor cell death. |
Andreas Moritz
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| But eventually even their digestive system may become exhausted because of trying to breakdown raw whole grains and raw vegetables.
Many people who start on a raw whole food diet have already suffered from health problems and a weak AGNI. Unable to break down the high food fiber, the intestinal bacteria start taking over that job instead. This results in fermentation and putrefaction of the food. |
Dr. Steve Blake
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| Healthy sources: unprocessed fruit, vegetables, whole grains, and unsalted nuts. Unhealthy sources: processed food often contains too much sodium. Forms in the body: free sodium ion and bound to chloride.
Summary for Chloride
Main functions: maintains blood pressure and fluid balance. Minimum requirement: 750 mg per day.
Toxicity is rare. Excess intake can increase risk of high blood pressure. Deficiency is from excessive losses such as losses from vomiting. Unhealthy sources: processed food often contains too much sodium and chloride. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 That's also important because magnesium deficiency may be more common than calcium deficiency in women with osteoporosis. Eat whole grains, leafy green vegetables, and nuts (almonds are rich in both magnesium and calcium). For the most bang for your buck, have something acidic (like OJ) with your calcium. The acidity increases absorption.
If you have osteoporosis, you should continue to do resistance exercises, but you should build up before you start lifting very heavy weights. While you may have the muscle to support the weights, you may not have the bone strength. |
Jonny Bowden, Ph.D., C.N.S.
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 We all know that refined grains aren't any good for you, but aren't whole grains among the world's most perfect foods? Doesn't research show that people eating them get tremendous health benefits? Let's see ...
Grains Allow Modern Civilization to Flourish
Loren Cordain, Ph.D., is one of the world's most renowned scientists doing groundbreaking research into the original human diet. He's a professor in the health and exercise science department at Colorado State University and a member of the American Society for Clinical Nutrition. |
| It's possible to be a "vegetarian" just eating Twinkies and white rice, and it's possible to be a vegetarian eating nothing but vegetables, whole grains, fruits, and eggs. Similarly, "meat eaters" can refer to people who dine exclusively on ballpark hot dogs and have never met a vegetable they didn't hate, or it can refer to small tribes of hunter-gatherers who dine on pasture-fed wild game—when they can catch it—and tons of wild fresh vegetables, fruits, and nuts.
See where I'm going with this? |
| In the Lyon Diet Heart Study, people who had had a heart attack were either counseled to eat a Mediterranean-type diet (fish, fruits, vegetables, whole grains, olive oil, nuts) or given routine post-heart attack advice (watch your cholesterol, eat less saturated fat). The people on the Mediterranean diet experienced 70 percent less heart disease than the group getting the "standard" advice, about three times the reduction in the risk of further heart disease achieved with statin drugs! Their overall risk of death was 45 percent lower than that of the group getting the conventional advice. |
| As Cordain points out, we have actually had little time since the inception of the agricultural revolution 10,000 years ago to adapt to a food type that now represents humanity's major source of calories and protein.
Are whole grains Any Better?
Truth be told, grains have a host of nutritional shortcomings. It's finally becoming accepted wisdom that the refined grains—which constitute most of our cereals, pastas, and breads—are absolutely useless nutritionally, but I'm not 100 percent sure so-called "whole" grains are light years better. |
| The bran is the main source of fiber in whole grains and can also contain nutrients. (Much of the bran gets removed during the processing of refined carbohydrate cereals, including those that "sound" healthy.) The endosperm is the main content of a whole grain; it contains protein and starch and is basically the only portion used in refined and processed grain products. And finally, there's the germ: the smallest portion of the grain, rich in vitamins, minerals, and fiber.
So wheat germ is simply the nutrient-rich core of a whole wheat kernel. |
Mike Adams, the Health Ranger
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 If we passed this law, freaked-out consumers would flock to the fresh produce section and begin buying up fruits, vegetables, nuts, whole grains and other non-processed foods. And that, of course, might accidentally make them healthier.
#11 Outlaw cancer-causing chemicals and fragrances in personal care products
Here's an obvious one: Let's make it illegal for personal care product manufacturers to poison their customers. This can be easily accomplished by outlawing the use of toxic liver-damaging or cancer-causing chemicals now used throughout the cosmetics and personal care industry. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Make sure you're getting cofactors for methyl transfer like those found in fish and whole grains. Also, taking B12 and folic acid (see chart on page 357 for doses) seems to help methylation by reducing levels of homocysteine. largest artery—which delivers oxygen-rich blood to the rest of the body as well as to the coronary arteries surrounding the heart.
Much of heart disease happens in your arteries—the tunnels that feed both nutrients and toxins to all your organs—rather than in your heart itself. |
Hyla Cass, M.D.
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 Beans, citrus juices, and whole grains are also good sources.
Like vitamin B12, folate is a key player in the synthesis of DNA and in methylation (a biological process that helps DNA resist cancerous changes)—therefore, it's important for cancer prevention. Low folic acid levels in the body are linked with cancers of the cervix, colon, rectum, esophagus, lung, brain, breast, and pancreas.
Folic acid helps to prevent heart disease, too. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Fiber is found in fruits, vegetables, whole grains, oats, beans, and some cereals. Your goal: 35 grams a day for women and 25 grams a day for men.
YOU Tip: Shower Your Insides. You hear the advice about drinking eight 8-ounce glasses of water almost as much as you hear "the tribe has spoken." There's no magic to this number, and the right amount varies according to your activity level and size, so if you want, just drink enough water so that your urine is clear. Or 8x8 ounces might be easier. |
| Research suggests that omega-6 fatty acids (found in cereals, some nuts, whole grains, and vegetable oils) can be harmful to us if we don't have the proper ratio of omega-3 (found in oily fish, walnuts, certain algae, and flax) to counterbalance those fats and provide a protective effect against heart disease. The ideal ratio: Omega-3s, especially DHA, should be one-quarter of omega-6s.
YOU Tip: Get Between the Cracks. |
| Prebiotic carbohydrates are found naturally in such fruit and vegetables as bananas, berries, asparagus, garlic, wheat, oatmeal, barley (and other whole grains), flaxseed, tomatoes, Jerusalem artichokes, onions, chicory, greens, and legumes.
YOU Tip: Try Eastern. Acupuncture causes measurable increases in vagus nerve activity, so it is at least theoretically possible that these electrical circuits can reduce the inflammatory response by calming down aggressive white blood cells and the cytokine chemicals they release. |
| Eating extra whole grains and beans helps too.
YOU Tip: Repopulate. Not the world, but your gut. Lactic acid-producing bacteria can be taken as oral supplements to help repopulate your gut with the good kinds of bacteria. (These bacteria are short lived, so you have to re-dose often.) They help with ailments ranging from too much gas to irritable bowel syndrome to a weakened immune system that tolerates gingivitis. Lactobacilli, for example, have been used in the food industry for many years because they are able to convert sugars (including lactose) and other carbohydrates into lactic acid. |
Marshall Editions
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 NATUROPATHY
190
Diet: Eat a wholesome balanced diet based on whole grains and fresh fruit and vegetables. Include as many orange, yellow, and green leafy ti^lJl vegetables as possible. These contain pigments called carotenoids, which y&iJ}M^ ar(-' essential for optimum eye health. Eat plenty of fruits such as blueberries and dark cherries, which contain anthocyanidin, a chemical that is also important for good eye health. Foods rich in magnesium and chromium, such as brewer's yeast, kelp, leafy greens, and apples, have beneficial effects on glaucoma. |
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