Dr. Steve Blake
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 Water Input
The obvious way that we take in water is through drinking water and other beverages, as shown in Figure 7-3. About 55 percent of our water intake is from drinking water and beverages. Food also contains water in varying amounts. Strawberries, watermelon, and broccoli contain about 90 percent water. Bread and cheese contain about 35 percent water. Water from food accounts for about 35 percent of our water intake. Together, water from food and beverages accounts for 90 percent of our water intake.
When food is metabolized for energy in the cells, one byproduct is water. |
Jonny Bowden, Ph.D., C.N.S.
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 But that doesn't mean there aren't other beverages that are amazing for your health. There are. And nine of them (ten if you include water) are portrayed in depth in this section of this book.
Since beverages don't grow on trees or come out of the ground, every beverage, by definition, is made from something else (like a plant or a fruit). If I may be frank, one of the difficulties in picking foods and beverages for this book had to do with the following dilemma: When does the source of a beverage (for example, apples) get its "own" entry, when does the juke made from the source (e.g. |
Mike Adams, the Health Ranger
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 The agency now controls your foods, beverages, cosmetics, medicines, herbs, functional foods, superfoods, and potentially even your religious practices. The fact that you are allowed to participate in religious services in the church of your choice this coming weekend is only allowed by the grace of the FDA. And if the FDA changes its mind, religious services involving water, oils, symbols, foods or beverages could one day be outlawed, with National Guard troops stationed outside churches all across the country, barring entry into these "crime scenes" where "unapproved medicine" was being used. |
Mike Adams, the Health Ranger
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 What's clear today is that BPA is a chemical of justified concern, and consumers who wish to protect themselves from the detrimental effects of BPA exposure should limit their exposure to plastics products that come into contact with their food and beverages.
Action items
Never microwave foods in plastic containers. Heating plastics greatly increases the potential for leaching of chemicals into your food.
Avoid drinking beverages out of plastic containers. This includes bottled water, juice drinks, and others. Drink out of glass or stainless steel. |
Joerg Gruenwald, Ph.D.
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 Nursing Mothers: Infants whose nursing mothers consume beverages containing caffeine could suffer from sleep disorders. The resorption of alkaline medications can be delayed because of chemical bonding with the tannins.
OVERDOSAGE
Overdosage (quantities corresponding to more than 300 mg caffeine, or 5 cups of tea as a beverage) can lead to restlessness, tremor and elevated reflex excitability. The first signs of poisoning are vomiting and abdominal spasm. Fatal poisonings are not possible with tea beverages.
DOSAGE
Mode of Administration: As an infusion, also occasionally in combinations. |
James Dowd and Diane Stafford
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 This same study showed that fruit-based beverages, including wine and fruit juices, either reduced or had no adverse effect on the frequency of gout attacks. In contrast, beverages derived from grain with little or no potassium or magnesium, such as beer and whiskey, increased the frequency of gout attacks significantly. |
C. W. Randolph, M.D.
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 Although zero consumption of these beverages is ideal for mamtaining optimal hormonal balance, if you're one of the women or men who can't imagine your morning without a cup of Java or your evening without a toddy, we would not want you to walk away from the plan.
In other words, don't throw out the baby with the bathwater. Do your best. If you don't believe you could possibly give up these beverages, just try to limit your consumption to one cup of coffee in the morning and/or one alcoholic beverage (preferably red wine) in the evening. |
Gabriel Cousens
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 The message is: Anyone who cares about their health or the health of their family would not consume these beverages," said Walter C. Willett of the Harvard School of Public
Pounds per eapitn (dry weight)
150
125
I (Ml
75
50
190V 17 25 33 41 49 57 65 73 XI W 97
Figure 12: Sugar consumption among Americans, 1909-1997
Health, who helped conduct the study. "Parents who care about their children's health should not keep [processed-sugar beverages] at home."37 Dr. |
Mike Adams, the Health Ranger
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 My take on the issue
If you want an example of two companies engaged in hyping worthless beverages, look no further than Coke and Pepsi. In my opinion, both of these companies operate with an astonishing lack of integrity -- not only in the way they hype their bottled water products, but also in their ongoing marketing of beverages that I am convinced are closely tied to the obesity and diabetes pandemics now ravaging our world.
Coke and Pepsi have, in my opinion, played a significant role in the destruction of human health among advanced nations over the last three generations. |
Jonny Bowden, Ph.D., C.N.S.
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| Since beverages don't grow on trees or come out of the ground, every beverage, by definition, is made from something else (like a plant or a fruit). If I may be frank, one of the difficulties in picking foods and beverages for this book had to do with the following dilemma: When does the source of a beverage (for example, apples) get its "own" entry, when does the juke made from the source (e.g., apple juice) get its "own" entry, and when do both get their own entry. (Similar dilemmas existed for oils—e.g., olives vs. olive oil—and nuts—e.g., peanuts vs. peanut butter. |
| Beverages That Deserve Their Own Entry
The rest of the beverages presented no such "dual" personality problems. The only way to consume tea is to drink it; same with coffee. Wine, though it comes from grapes (which got their own entry), has properties of its own and in any case has a whole different personality than the fruit it comes from. It deserved its very own entry. |
Elaine Magee
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 Even better, of course, is drinking beverages that contain potentially protective substances! Tea is the latest trend in beverages, and the variety of health benefits associated with tea probably has a lot to do with it.
MniF Fnnns - t i p p i m n the <; v m p n ri v within
Green and black tea both contain phytochemicals thought to have a host of health benefits. Although we don't have definite answers about the whats and hows of tea health benefits, we do have some important clues. |
Dr. Steve Blake
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| About 55 percent of our water intake is from drinking water and beverages. Food also contains water in varying amounts. Strawberries, watermelon, and broccoli contain about 90 percent water. Bread and cheese contain about 35 percent water. Water from food accounts for about 35 percent of our water intake. Together, water from food and beverages accounts for 90 percent of our water intake.
When food is metabolized for energy in the cells, one byproduct is water. This metabolic water accounts for about 10 percent of our water. |
Lester A. Mitscher and Victoria Toews
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 During four two-week periods, the volunteers were given different beverages at each of their three meals: green tea, black tea, decaffeinated black-tea beverages, or a beverage other than tea. Their blood, urine, and feces were analyzed. Green tea resulted in the highest levels of polyphenols in the blood and waste products, followed by black tea, decaffeinated black tea, and no tea treatment. Without a doubt, green tea's polyphenols are absorbed by the body and available for use. |
David W. Grotto, RD, LDN
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 It is one of the top antioxidant beverages consumed worldwide. Coffee contains phytochemicals such as chlorogenic acids, with similar antioxidant benefits to those found in fruits and vegetables that may improve glucose (sugar) metabolism. An average cup of regular coffee contains anywhere between 60 and 130 mg of caffeine. Caffeine is a stimulant that can help with alertness and may improve athletic performance; however, too much can cause jitteriness and irritability.
Home Remedies
Concoctions from the leaves and roots of the coffee tree have been used for fevers, colds, and pneumonia. |
C. W. Randolph, M.D.
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| Don't drink hot beverages from plastic cups and don't drink water from a plastic bottle that has been left in the sun or in a hot car.
• Don't microwave your food or drinks in plastic containers; avoid using plastic wrap to cover food in the microwave.
• Get a good-quality water filter for your home. Drink and cook with filtered water.
197
When possible, eat only organic, hormone-free meat and dairy products.
Eat organic produce, which has not been sprayed with pesticides.
Wash all produce to rid it of any type of chemical residue or pesticides. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 Like the flushes from rosacea, carcinoid-syndrome-related flushes are often triggered by hot beverages, hot or spicy food, ¦ Warm to the touch alcohol, and stress. However, the -Cut-,scrape-,and bruise-free carcinoid flushes usually last for only about 20 to 30 seconds and may be followed by a bluish tinge; the rosacea flushes persist for much longer. And unlike other types of flushes and blushes, during a carcinoid flush the face becomes beet red and is covered with the characteristic marks of telangiectasia. |
| Dried prunes and other fruits are prime examples, as are baked goods, beer, wine, apple cider, and many other foods and beverages as well.
Smelly farts—and stools, for that matter—can also signal an overabundance of bacteria in the large intestine. (See The Scoop on Poop, below.) And speaking of stools, when the rectum is filled with them, the smell of the feces seeps out with the fart.
Frequent farting can also be a sign that you're lactose-intolerant (see Excessive Burping, above) or have food allergies. |
| One theory is that hiccups are reflexes that keep you from choking on food and beverages.
Most bouts of hiccupping are brief, lasting only a few minutes; but sometimes they can continue considerably longer. An attack that goes on for more than 2 or 3 hours is referred to as persistent or protracted hiccups. Intractable hiccups are usually defined as hiccups lasting more than a month. Both types of hiccups are much more common in men than women. |
David W. Grotto, RD, LDN
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| Serving ideas: Try it in juice smoothies or as an ingredient in your favorite shake recipe using low-fat milk, soy, almond, or oat milk beverages.
My Daughters' Whey Protein Smoothie by Chloe, Katie, and Madison Grotto
Servings: 2 • Prep time: 5 minutes
This recipe was a lifesaver for those times when my girls were being ultra-finicky about their food or if we were pressed for time and needed something quick and nutritious. This recipe contains five powerhouse foods. |
| In China, sorghum is important in producing many beverages, including Maotai and kaoliang. In many parts of India, bhakri (unleavened bread) made from sorghum is a staple in the diet.
Where Is Sorghum Grown?
Sixty million tons of sorghum are grown annually and the main producer is Africa, followed by North America and Asia. Most sorghum syrup production occurs in the south-central and southeastern United States.
Why Should I Eat Sorghum?
Sorghum is a good source of vitamins and minerals such as niacin, riboflavin, thiamine, calcium, iron, phosphorus, and potassium. |
| Many Native American tribes used elderberry, and its variants, in teas and other beverages. In the Middle Ages, legend held that its tree was home to witches and that cutting one down would bring on the wrath of those residing in the branches. As early as the seventeenth century, the British became known for homemade wine and cordials that were consumed for various health challenges including fighting the common cold. For the past several centuries, reference to the medicinal benefits of elderberry can be found in a variety of pharmacopoeias throughout greater Europe. |
| Serve with plenty of refreshing beverages. break it down . . .
Calories: 160; Total fat: i3g; Saturated fat: 2g; Cholesterol: Omg; Sodium: 70mg; Total carbs: 7g; Fiber: 2g; Sugar: 3g; Protein: 6g.
Pears (Pyrus u
SMOOTH MOVE Did you know . . . the pear was nicknamed "butter fruit" because of its smooth texture?
What's the Story?
Pears are part of the rose family. There are over 3,000 known varieties but only three species of pear trees bear the fruit we typically consume today. The Anjou, Bartlett, Bosc, Cornice, Seckel, and Forelle pear varieties are the most popular in the United States. |
| Any of the lemon-plus preparations are good substitutes for caffeinated hot beverages. Lemon has been revered as a key ingredient in various household cleaners for its fresh scent and stain-removal properties. Lemon also does a great job in removing odor from hands. Many claim that applying a little lemon juice mixed with water several times a day to blemishes will help them disappear.
Throw Me a Lifesaver!
RHEUMATOID ARTHRITIS: Vitamin C-rich foods provide protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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| OAB can be a reaction to some drugs, especially diuretics, as well as caffeine-containing beverages,
SIGNIFICANT FACT sedatives, and alcohol, all of which
\W/ Leaking urine is common af- . ,.i vBmf 3 can act like diuretics.
W ter childbirth. About 15% of women will still be leaking lt can also si§nal several serious urine 3 months after having a baby. medical conditions, including UTIs
(see Cloudy Urine, above), vaginal infections and STDs (see Penile Discharge and Vaginal Discharge, above), and prostate cancer. It can also be a complication of radiation therapy or prostate surgery. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Some of my clients create abbreviations to record their mood (at a meal) as well as any exercise for the day, beverages they drank, and so on. Some folks like to record a week on a page; others prefer a day on a page. See pages 74 and 94 for samples of both these styles.
Some folks find that a portable PDA is an efficient way to keep their food diary. If this suits you, there are tracking methods and software programs that you can use to help you in logging your intake high-tech style.
If you're at the computer frequently you might find that it works for you to keep your records there. |
Dr. Steve Blake
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| Zinc toxicity has occurred from food and beverages contaminated from storage in galvanized containers. Zinc fumes, such as those inhaled by welders of galvanized metal, have also caused zinc toxicity.
To summarize, zinc is a versatile nutrient with many functions. Zinc is needed by metalloenzymes such as the enzymes that synthesize insulin. Zinc is used to fold and shape certain proteins.
Quiz
Refer to the text in this chapter if necessary. A good score is at least 8 correct answers out of these 10 questions. The answers are listed in the back of this book.
1. |
| Iron absorption can be reduced by drinking beverages with tannic acid, such as wine, tea, or coffee during or within two hours of a meal. Spices such as oregano can also reduce iron absorption. Vitamin C greatly reduces the inhibiting effects of oxalates and tannins. Since many of the vegetables with oxalates also contain large amounts of vitamin C, this may compensate for the iron-inhibiting effects of the oxalates.
Iron Overload
Certain people, about one in 200, have a predisposition to iron overload called hemochromatosis. |
| Together, water from food and beverages accounts for 90 percent of our water intake.
When food is metabolized for energy in the cells, one byproduct is water. This metabolic water accounts for about 10 percent of our water. When carbohydrates, fats, and protein are burned for energy, their carbon and hydrogen atoms combine with oxygen to produce carbon dioxide and water. Metabolic water may find its way into plasma and can be regarded as intake.
There are mechanisms to adjust the intake of liquids when the total water in the body is high or low. |
Bill Sardi
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 Journal American Medical Assn 295: 629-42, 2006]
A survey comparing breast cancer patients with healthy family members found vegetable oils and fat were associated with reduced risk for breast cancer among premenopausal women and consumption of carbohydrates and sweetened beverages increased risk. |
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