Michael Pollan
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 Nurses' Health Study population could be described as following a "low risk" diet and lifestyle, which he defines as follows: nonsmoker, body-mass index (BMI) below 25 (the threshold for overweight), thirty minutes of exercise a day, and a diet characterized by low intake of trans fat; high ratio of polyunsaturated to saturated fats; high whole-grain intake; two servings of fish a week; recommended daily allowance of folic acid and at least five grams of alcohol a day. |
Gerald E. Markle and Frances B. McCrea
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 There are only two proven ways to reduce cholesterol and hypertension: (1) with powerful drugs (see chapter 5), taken over a period of time, which have significant side effects; and (2) modifications of behavioral risk factors such as smoking, alcohol intake and exercise habits, or dietary changes, particularly decreasing the intake of fatty foods and sodium, or to change life habits with a resulting stress reduction.
The lessons for this book are twofold: (1) drugs treats the sign, not the underlying cause of a problem. |
Gary Null and Amy McDonald
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 The bus drivers let the engines idle for long periods, resulting in all the gasoline fumes and hydrocarbons entering the ductwork intake and circulating throughout the school.
Dr. Rapp describes some of her cases involving environmental allergies. "In one case I encountered, a school had a printing press, and the exhaust pipe from the printing press was at exactly the same level as the ventilation intake on the roof, with the result that all the chemicals from the printing press were going right back in and circulating throughout the school. |
| Sometimes the intake for the ventilation system is too close to the area where all the school buses line up. The bus drivers let the engines idle for long periods, resulting in all the gasoline fumes and hydrocarbons entering the ductwork intake and circulating throughout the school.
Dr. Rapp describes some of her cases involving environmental allergies. |
Too Profitable to CureBrent Hoadley, Ph.D.
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| Depending on the individual, one unit of insulin covers (counteracts, offsets) 15-20 grams of carbohydrate intake. Stated another way, one unit of insulin lowers blood glucose by 30 to 50 points over a given timeframe. The 0.1 increments used for pump delivery would affect no more than 2 grams of carbohydrate intake, or up to 5 mg/ dL of blood sugar.
Being able to manipulate insulin delivery by 0.1 unit may provide excellent control for a minority of diabetics. The 0. |
Craig Pepin-Donat
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 Limit or control your alcohol intake. I like a drink as much as the next person, but these are wasted calories if you are trying to get your weight under control. Alcohol also lowers your inhibitions and makes it easier to cheat. One of the ways to limit alcohol intake is to only drink on the weekends, so it's more of a treat. If holding out for the weekend does not work for you, limit yourself to one drink per day. One, not two, not three. Just one. If you have to have a drink every day, you are walking on the alcoholism line. |
Carol Simontacchi
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 But is there proof that people who maximize their intake of these foods actually have a lower incidence of inflammatory disease?
In a study of 732 women between the ages of forty-three and sixty-nine years of age, researchers found that higher intakes of fruits, vegetables, legumes, fish, and poultry were associated with lower levels of C-reactive protein (CRP)—an indication of inflammation. On the other hand, diets characterized by higher intakes of red and processed meats, sweets, desserts, French fries, and refined grains were associated with several markers of inflammation.2 Now we know! |
Mike Adams, the Health Ranger
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 For Welch men, flavonol intake did not predict a lower rate of ischemic heart disease and was weakly positively associated with ischemic heart disease mortality (Hertog et al. American Journal of Clinical Nutrition. 1997;65:1489). For U.S. male health professionals, data did not support a strong link between intake of flavonoids and coronary heart disease (Rimm et al. Annals of Internal Medicine. 1996;125:384).
5. Are Americans Eating Enough Fruits and Vegetables? |
| Similarly, Finnish subjects with the highest quartile of flavonoid intake had a risk of mortality from heart disease that was about 27% (for women) and 33% (form men) lower than that of those in the lowest quartile (Knekt et al. British Medical Journal. 1996;312:478).
However, in other studies the protective effect of flavonoids could not be confirmed. For Welch men, flavonol intake did not predict a lower rate of ischemic heart disease and was weakly positively associated with ischemic heart disease mortality (Hertog et al. American Journal of Clinical Nutrition. 1997;65:1489). For U.S. |
Benjamin H. Natelson, M.D.
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 My diet is still low on carbohydrates, but I've taken care to balance increases in fat intake with increases in protein intake. I like to call it the "healthy Atkins diet"—in contrast to the less-healthy original—so don't expect to see me recommending that you eat tons of butter and bacon. I have to hasten to say that I have not done any controlled studies on the efficacy of the Natelson diet, but my patients do lose weight on this diet, and then find it easier to do the walking exercises I recommended earlier—as well as feel better about themselves.
So please try this diet for three weeks. |
Jack Challem
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 Skipping Breakfast Makes Blood Sugar Worse and Contributes to Weight Gain
Many people skip breakfast, believing that it helps to reduce their caloric intake and blood sugar. But skipping breakfast actually has the opposite effect. It increases insulin resistance, the cornerstone of prediabetes and full-blown diabetes, and people more than make up the calories later in the day.
Two important studies demonstrated the benefits of eating a healthy breakfast on prediabetes, hunger, and overweight. In one, researchers fed subjects a variety of breakfasts. |
Eric R. Braverman
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 Consequently, when we diet, we maybe unconsciously decreasing our choline intake, which is especially worrisome for those of us with an acetylcholine deficiency. Adult men require 550 mg. per day of choline, up to a maximum of 3.5 grams per day. For women, choline intake should be at least 425 mg. daily, with an upper limit of 3.5 grams. Foods that are high in choline include:
Almonds (100 mg.) Artichokes, cooked (60 mg.) Beef, ground, lean, cooked
(600 mg.) Liver, turkey, cooked (440 mg.) Macadamia nuts (90 mg.) Oat bran (120 mg.) Peanut butter (130 mg.) Pine nuts (100 mg.) Pork (180 mg. |
Elaine Magee
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 Specifically, aim for an average of 650 milligrams to 1 gram of fish omega-3s daily (preferably from food), and a total intake of 1.5-3 grams of plant omega-3s (amounts you can get by enjoying the following foods) also seems beneficial.
SERVING SIZE
OMEGA-3S (G)
CALORIES
Sardines, canned in toTiato sauce
2 sardines
1.4
135
Coho salmon, steamed
3oz
1.3
156
Pacific oysters
3 oz
1.2
139
Mackerel, baked
3 oz
1.1
223
Tuna steak (bluefin), baked
3 oz
1. |
Gerald E. Markle and Frances B. McCrea
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| Triage tells us more. At intake, patients' problems are assigned a level of immediacy. Beginning in 1990, patients who needed immediate care, within 15 minutes, were termed "emergent." Those deemed "urgent" need to be treated within the hour; all others were labeled "nonurgent," defined as "not life or limb threatening." Nonurgent patients "probably could be treated in a doctors office or clinic." According to a 1990 study by the U.S. General Accounting Office (GAO), fully 43% of all emergency visits were nonurgent. |
| Indeed paging through the DSM is an odd exercise, for it lists without in great detail traditional and serious personality traits along with problems most of us would consider less serious, for example, ones related to caffeine intake. "The primary function and goals of the DSM," contends Szasz, "is to lend credibility to the claim that certain (mis)behaviors are mental disorders and that such disorders are mental diseases. Thus, pathological gambling enjoys the same status as myocardial infarction. |
| By the mid-1990s, there was considerable epidemiological data which showed an inverse risk between vitamin E intake and cardiovascular risk; the substance seemed similarly active in cancer prevention. The data were doubly attractive, for there was a theory to back it up. Vitamin E, along with vitamins A and C and Selenium, were "antioxidants," that is, they supposedly neutralized the toxic result of oxidation (so-called free radicals) thereby preventing cell damage and subsequent malignant transformation. |
Bill Sardi
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 European Urology 48: 922-30, 2005]
Conclusions and action plan
The major risk factors for prostate cancer have been described in various publications, geographical (northern climates), obesity, skin color (black), calcium (high intake), all which involve the lack of vitamin D. Nary a physician suggests that men, beginning early in life, supplement their diet with ample amounts of vitamin D, despite the obvious evidence of its connection with prostate cancer. Outdated and misleading information about alleged toxicity and hy-per-calcemia needs to be dispelled. |
| Risk did not vary with alcohol type (beer, wine, or hard liquor) or by patterns of use, such as recent use, intake prior to age 20 years, or whether use began at an early age. Alcohol consumption of approximately one drink per day was associated with estrogen receptor positive tumors among lean women, but not among women of larger body size. [Annals Epidemiology 16: 230-40, 2006]
Even less than one drink/day was associated with up to a 30% increase in breast cancer mortality among postmenopausal women compared to non-drinkers. |
Elaine Magee
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| A good diet, regular exercise, and moderate alcohol intake reduced the risk of heart disease for the people in this study! According to Dr. Yusuf, poor diet as a whole accounts for about 35 percent of the risk of heart attack. "This includes too few fruits and vegetables and too many fried foods, meats, and salty foods," he explains. In this chapter, we'll cover what you need to know to harness the power of food synergy to fight high cholesterol, high blood pressure (also a leading risk factor for stroke), and diabetes.
The Six Steps to a Heart Attack
Step 1. |
| Have a low to moderate intake of dairy products, mostly cheese and yogurt. ţDrink alcohol in moderation, usually wine. While many believe that red wine offers health advantages over other forms of alcohol, some researchers say that is still not clear. One drink equals 1.5 ounces of liquor (whiskey, gin, vodka, etc.), 5 ounces of wine, or 12 ounces of beer.
* Enjoy fats that are derived from plants versus animals and not overly refined. First and foremost in most Mediterranean cuisine is olive oil. |
Tom Bohager
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 The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake," Journal of Nutrition 116(4) (April 1986): 641-54.)
In the 1940s Dr. Howell founded the National Enzyme Company (NEC). The company today is one of the largest buyers of imported enzymes and manufactures finished goods for nutritional companies. While Drs. Beard and Wolf used animal-sourced enzymes produced from the pancreas of animals, Dr. Howell used certain species of fungus to grow highly concentrated plant-based enzymes. |
Dr. Steve Blake
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 One benefit identified in cold studies is an 85 percent reduction in pneumonia incidence with supplemental vitamin C intake.
Studies with human subjects have found decreased vitamin C levels in plasma, leukocytes, and urine during various infections including the common cold. This may indicate that more vitamin C is needed during infections. The vitamin C levels inside leukocytes can be reduced to half during a cold, but the level returns to the original level about a week after the episode. |
Bill Sardi
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| Limit refined sugars, saturated fats, increase consumption of plant foods, limit iron intake, increase water consumption)
Where will you turn for information once diagnosed with cancer?
Once diagnosed with cancer, how will you make decisions regarding treatment?
A. Rely solely upon the doctor
B. Make independent decisions
C. Involve family members
If diagnosed with cancer, what will you do to prevent metastasis? |
Dr. Steve Blake
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| No toxicity or deficiency disease reported, no upper intake level set. Healthy food sources: avocado, sunflower seeds, and sweet potatoes. Degradation: easily destroyed by freezing, canning, and refining. Coenzyme form: pantothenic acid forms a part of coenzyme A.
Healthy sources of pantothenic acid include whole grains, nuts and seeds, nutritional yeast, sweet potatoes, legumes, mushrooms, tomatoes, and broccoli; please refer to Graph 1-4. |
Jack Challem
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| When I got home, I increased my intake of alpha-lipoic acid, an antioxidant known for improving glucose tolerance. But it took me two years to figure out what to do about my eating habits. In 1999,1 began writing a book titled Syndrome X, which was essentially about prediabetes, yet I was still in denial about having the early stages of Syndrome X, a form of prediabetes.
At that time, my personal life and relationships were undergoing big changes, and, for some inexplicable reason, I lost my taste for pasta, which had been one of my favorite foods. |
| There is no safe level of intake, and they remain in foods solely as a convenience to food processors, fast-food restaurants, and restaurant chefs.
Researchers seem most concerned about how trans fats raise levels of the bad form of cholesterol and lower the good form, but the effects of trans fats are far more sinister. They do much of their damage by interfering with enzymes called desaturases and elongases, which are necessary for normal fat metabolism, and some evidence suggests that trans fats may alter normal gene activity. |
| She greatly reduced her intake of sweets and breads, while eating smaller meals, more vegetables, and a couple of healthy snacks each day. She took a janitorial job to be more physically active, in addition to her daily two-mile walk.
Dr. Ron asked her to take alpha-lipoic acid (300 mg twice daily), biotin (10 mg daily), and an extract of red yeast rice (600 mg twice daily, to help lower blood fats). Liz was determined and, by sticking to her plan, she lost twenty-one pounds in the first three months and another ten pounds four months later. |
| Kim started to improve her eating habits and reduce her intake of alcohol. She also joined a gym and started exercising three days a week. Six months later, while showering, she happened to notice how much firmer her buttocks, legs, and arms had become. Follow-up tests showed that she had substantially increased her muscle mass, and her fasting insulin was now down to 10.2 mcIU/ml. She was happy with the changes and saw her old drinking buddies less and less. She did, however, develop a new network of health-minded friends at the gym.
Practical Guideline #4. |
Dr. Arthur Janov
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 After the first intake I slept through the entire night, which had not happened for more than 15 months. I continued taking Zyprexa.
Taking Zyprexa continued to help me sleep, something which my doctor didn't want to believe. Zyprexa's indication is not sleepiness, but schizophrenia. What he did not understand was that Zyprexa calmed down my first-line brainstem, which is why I slept through the nights and got the rest I badly needed. I started doing a little better, but still I remained being constantly overwhelmed in my life and not being able to experience anything good. |
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