Carol Simontacchi
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 The cornerstone of good health is a healthy diet. A healthy diet is not faddish or quirky. It does not deprive you of basic food groups or sensory pleasure. A healthy diet is simply prepared and frankly delicious! It does, however, require turning your back on most of the American food culture. If you have stopped cooking, you will need to start again, but you are ready to do that anyway, aren't you? You are ready for vibrant health!
Step three toward wellness is restoring balance to your out-of-balance lifestyle. Stress and mental attitudes are directly linked to increased inflammation. |
David W. Grotto, RD, LDN
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 Add it all together: The USDA Dietary Guidelines for Americans is the best and most credible resource for eating a healthy diet. The dietary icon that came from those guidelines is the latest food pyramid, otherwise known as "MyPyramid." The new pyramid shows that all food groups are important in a healthy diet.
What You Will See in This Book
101 Foods That Could Save Your Life! will reveal that many of the delicious foods that we often reserve for those special occasions, like cranberries and sweet potatoes, need to be invited back on a more regular basis. |
Mike Adams, the Health Ranger
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 It's actually difficult to experience noticeable benefits from supplements when you're already on a healthy diet, and I've been eating in a very healthy way for years. But what I learned recently is that Juice Feasting was a step up from my existing healthy diet. It has allowed me to take my personal health to the next level, and now my life is enormously more enjoyable because of it.
It's also a whole lot simpler. Eating is really, really simple. I eat one cooked meal a day -- usually a baked sweet potato and some raw nuts. (I love the raw cashews from www.TransitionNutrition. |
Stephen T. Sinatra, M.D.
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 To summarize, it is my recommendation that everyone follow a healthy diet of magnesium-containing foods. Magnesium is found abundantly in nuts, seeds (especially coarse pumpkin seeds, as well as leafy green vegetables, especially kelp and spinach), beans, tofu, and fruits such as figs, apricots, and bananas.
Remember, magnesium is involved in over 300 enzymatic reactions in the body, and is crucial in any reaction requiring ATP enzymes. Taking magnesium supplements in combination with a healthy diet is the way to go. |
Carol Simontacchi
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| The cornerstone of good health is a healthy diet. A healthy diet is not faddish or quirky. It does not deprive you of basic food groups or sensory pleasure. A healthy diet is simply prepared and frankly delicious! It does, however, require turning your back on most of the American food culture. If you have stopped cooking, you will need to start again, but you are ready to do that anyway, aren't you? You are ready for vibrant health!
Step three toward wellness is restoring balance to your out-of-balance lifestyle. Stress and mental attitudes are directly linked to increased inflammation. |
J. Douglas Bremner
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 For people with a healthy diet, it is not a problem. To avoid the problem of potassium depletion with diuretics you can also take potassium supplements orally every day. One of these drugs, the so-called thiazide-like diuretic indapamide (Lozol), can cause life-threatening drops of sodium in the blood. In 1992 the Australian authorities reported 164 cases of this potentially life-threatening condition, which is associated with confusion, lethargy, nausea, vomiting, dizziness, loss of appetite, fatigue, fainting, sleepiness, and possible convulsions. |
Dr Ron Roberts
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 A final point: although we would not generally recommend caffeine as a part of a healthy diet, it may have a place in an asthmatic's life! Allergist Allan Becker, MD, assistant professor of medicine at the University of Manitoba, suggests that if an asthmatic feels an attack coming on and has no inhaler at hand, 'a couple of cups of strong coffee will have a beneficial effect'. |
| Look after yourself with a healthy diet, exercise regularly, get a good night's sleep, practise breathing techniques, meditate, take up yoga or t'ai-chi and pamper yourself with some of the many relaxing therapies suggested in this book. Laugh a lot.
There is no doubt that asthma has a stress-related factor. The stress doesn't have to come from outside, though. Asthma tends to be more common during puberty, menstruation, pregnancy and change of life: situations you can't avoid. So the body is not only under duress at these times but also has to work hard to counteract the asthma. |
| Royal jelly is said to contain virtually every nutritional element needed for a healthy diet and to optimise resistance against asthma and respiratory disorders. Recently, however, some side effects have been recorded in connection with the pollen in royal jelly. Although evidence is not yet clear, it appears that some people can have severe allergic reactions to it and several deaths have been reported. Asthmatics tend to be allergic. Be extremely cautious if considering royal jelly as a supplement and introduce it slowly. |
| Many other factors have a vital bearing on your asthmatic condition, however, and should not be neglected: regular exercise to ensure physical fitness, and a healthy diet to improve and protect your immune system, are extremely important. Also included are many natural remedies which will improve your body's response to outside factors and asthmatic triggers.
We are not claiming that all the ideas in this section are of equal value to people with asthma. Some of the therapies may only result in greater relaxation—but being relaxed really does prevent asthma attacks from becoming severe. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 I think, in balance, that these foods can be part of a healthy diet," Dr. Geyer maintains.
The glycemic index offers other misleading numbers, too. For example, some fruits—which contain more natural sugars—rank higher on the GI than particular fatty, sugary, processed foods like ice cream. But, let's face it, nutritive, high-fiber fruits are clearly healthier by a landslide than these heavily refined sweets.
Other experts believe that another, more recently developed tool, the glycemic load (GL), which was pioneered by Dr. |
| Nowadays, Jessica sticks to a healthy diet despite peer pressure to eat junk food. "It's not easy," she concedes, noting that when she's out with friends, someone might make a disparaging remark about her "strange diet. I've learned to ignore it. If you want to be healthy, you have to be strong."
Imbibing Booze: A Fast Track to SUGAR SHOCK!
Eating too many sweets isn't the only way to trigger or exacerbate hypoglycemia. Ever wonder why when alcoholics give up drinking, they clamor after sweets with something approaching obsession and fanaticism? |
J. Douglas Bremner
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| The Bottom Line
First and foremost, I cannot emphasize enough the importance of a healthy diet and exercise for maintaining strong bones and thus good mobility and a better quality of life.
Based on the available evidence I do not recommend getting bone-mineral density (BMD) or screening X-rays for vertebral "fractures" you don't know about, since I don't think these represent fractures in the way you and I think of them. Rather, they are simply a settling of the vertebrae, which is part of normal aging. |
Brigitte Mars, A.H.G.
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 It also helps curb the appetite, cleanses toxins from the body, and energizes, making it a motivating ally for those who seek to stay on a healthy diet. Drinking nettle tea before and after surgery helps build the blood, promotes healthy blood clotting, speeds recovery, and helps the patient reclaim his or her energy. |
J. Douglas Bremner
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| It turned out that the women who took HRT also were more health conscious and did other things, like exercise and eat a healthy diet, that protected them from heart attack. The HRT didn't do anything. However, ten years of major marketing to women and billions of dollars in sales went by. The pharmaceutical companies had hit the mother lode of all markets: not just patients with a disease but all women over age fifty.
The observational study, however, is often inherently flawed when applied to medications. It is easy to have other factors creep into the study and affect the results. |
David W. Grotto, RD, LDN
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| But be assured—adding grapefruit to a healthy diet is sound advice and may be a valuable tool in achieving an optimal weight!
CANCER: A study found that a particular flavonoid found specifically in grapefruit helps to repair damaged DNA in human prostate cancer cells. A diet including grapefruit reduced inflammatory markers and increased apoptosis (programmed cell death) associated with colon cancer in a rat study.
Dont Throw Me an Anvil!
Grapefruit juice may interfere with the rate of absorption of many prescription medications. |
| David Jenkins of the University of Toronto found that eating a healthy diet that included almonds reduced inflammation by about the same level as taking Lovastatin, a popular statin drug for fighting heart disease. The almond-rich diet not only lowered cholesterol but it also lowered C-reactive protein, a leading marker of inflammation and an independent risk factor for heart disease.
ALZHEIMER'S: Mice with an Alzheimer's-like disease were fed an almond-rich diet. After four months, those animals who ate the almond-rich diet did much better on memory tests than those fed the usual chow. |
| The new pyramid shows that all food groups are important in a healthy diet.
What You Will See in This Book
101 Foods That Could Save Your Life! will reveal that many of the delicious foods that we often reserve for those special occasions, like cranberries and sweet potatoes, need to be invited back on a more regular basis. You will also be introduced to more unfamiliar foods like the super-nutritious grains teff, quinoa, and amaranth, along with antioxidant-rich fruits like acai from Brazil and goji berries from China. |
| If I waited until a meta-analysis came by as incentive to "double my efforts" in espousing the benefits of a healthy diet, I suspect many of my patients wouldn't be here today. I didn't want them to hesitate one moment in deciding to add more fruits, vegetables, nuts, or whole grains into their diet. Why wait? Today's possibility may be tomorrow's probability and there is certainly no downside to eating healthy foods!
You Can Write Your Own Prescription with the 101 Foods
FIRST, EAT OPTIMALLY . . . |
Ray D. Strand
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 In truth Americans are not eating a healthy diet even though they know better.
Is it any wonder that more than 50 percent of our nation is now considered to be significantly overweight? When you combine these poor eating habits with the high-glycemic foods discussed in Chapter 14, it is no wonder that we have an epidemic of insulin resistance and diabetes in the U.S. |
| 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. |
| I tell my patients that they are eating a healthy diet that has the side effect of fat loss.
Exercise
Modest exercise has tremendous health benefits. And exercise is especially critical for the patient with Syndrome X or diabetes mellitus. Why? Studies show that exercise makes patients significantly more sensitive to their own insulin and is, therefore, a critical part of the lifestyle change needed for diabetics and those who have insulin resistance. |
| I encourage them to get proper rest, start to exercise regularly, and begin to eat a healthy diet. I then start them on a potent antioxidant tablet, mineral tablet, and some grape-seed extract and have them return to see me in the clinic in about four to six weeks.
Unlike alternative practitioners, I look for the root cause of the symptoms.
I don't need to do the expensive testing they do (most has been shown to be inaccurate anyway) because I am not trying to correct any one particular nutritional deficiency—but rather the underlying threat of oxidative stress. |
David W. Grotto, RD, LDN
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| You could buy bottles of dietary supplements and try to do your best to replicate what a healthy diet contains, but isn't eating food that contains all of the building blocks of health naturally a lot simpler and better-tasting? Bottom line—no dietary supplement on the market today comes close to providing the life-saving properties of the 101 foods. Proper supplementation can play an important role in maintaining or improving health but it doesn't compare to the healing-power capacity of food! Each food group serves an important function in the body, keeping you healthy and strong. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| How Quitting Sweets Could Improve Your Hair and Nails
If ridding yourself of wrinkles and pimples and having a smoother, more glowing complexion don't motivate you enough to banish your sugar and quickie-carb habit, rest assured that you get still other beauty benefits from changing to a more healthy diet.
For example, like Lynne C, 59, of Sydney, Australia, you might find that if you kick sugar, your hair and nails will grow more quickly.
"I've been off sugar for four weeks, and a few strange things have been happening," Lynne happily related to my online KickSugar group. |
Bottom Line Health
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| And if you do go on medication, a healthy diet and regular exercise will enable you to use a lower dosage.
To ensure that you're being prescribed the appropriate amount of medication, ask your doctor what percentage of LDL cholesterol reduction you need. Then you and your doctor can determine what statin dosage is best for you.
Example: Your LDL cholesterol is 165, and your target is 130 (a 21% reduction). A daily 10-milligram (mg) dose of lovastatin (Mevacor) or pravastatin (Pravachol) is a good place to start.
After one month, have your cholesterol tested again. |
Elaine Magee
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 Yes, there is certainly more to know about the potential benefits and ideal amounts of tea, but adding a couple cups of green tea to a healthy diet just seems smart.
But which is best: white, green, or black? The less processed the tea, such as in green and white, the higher the concentration of its beneficial compounds. White tea is very unprocessed, whereas green tea is steamed a little more but still has loads of phytochemicals. Black tea is the most processed, and while it still contributes helpful compounds, there are fewer reported benefits compared to green or white tea. |
| While many factors besides food increase our risk of heart disease—including smoking, chronic stress, and an inactive lifestyle—a healthy diet's effect on both our blood chemistry and vascular system can help decrease our risk. |
Tom Bohager
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 Recommendations primarily include treating the symptoms of MS and supporting the overall health of the body through a healthy diet of natural foods, eliminating exposure to allergens as much as possible, and possibly treatment with certain drugs to limit the severity of attacks and the progression of the disease. Enzymes can be used to improve digestion and nutrient absorption, reduce inflammation and pain during attacks, strengthen the immune system, and balance the pH levels to support overall health. |
| Note that this is a key way in which a healthy diet and digestive enzyme supplements can help the body. If the food reaches this point and has already been well digested, the body will not have to produce higher quantities of enzymes to continue to break the foods down in order to benefit from the nutrients.
Once through the small intestine (which is approximately twenty-three feet in length), the food finally enters the large intestine. This organ is basically responsible for absorbing water and electrolytes. |
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