Jack Challem
See book keywords and concepts |  If you're not seduced by the smell of burgers, fries, and other cooked foods, you might choose something from the salad bar, only to end up using a salad dressing loaded with unhealthy fats and sugars.
Examples: McDonald's, Burger King, Wendy's, KFC, Taco Bell, Carl's Jr., and Denny's, are among the many fast-food and chain restaurants to avoid.
Guideline 7. In All Restaurants, Practice Defensive Eating
Here s why: It is possible to navigate menus in most restaurants, but the guiding rule is this: don't assume anything about what will be served on your plate. |
Jack Challem
See book keywords and concepts |  Today, the average adult American consumes almost 4,000 calories daily, most of them from sugar, sugarlike carbs, and unhealthy fats.
How can people possibly eat so many calories? It's easy, and we'll give you a couple of examples. A McDonald's Big Mac provides 560 calories (47 grams of sugars and carbs), a large order of fries has 570 calories (70 grams of carbs), and a Chocolate Triple Thick Shake has 580 calories (102 grams of sugars and carbs). At 1,710 calories, this one meal would provide more than a full day's calories for women and almost a full day's worth for men. | | They're mostly refined sugar, other carbs, and unhealthy fats.
Practical tip: When deciding what to eat, emphasize mostly protein and vegetables. Eggs for breakfast, a Caesar salad (minus croutons) for lunch, and pan-fried unbreaded fish and vegetables for dinner are all good choices.
Practical Guideline #2. Eat Some High-Quality Protein at Every Meal
High-quality protein is good for your blood sugar. If your blood sugar is elevated, eating protein will help to control it. If your blood sugar swings wildly up and down, protein will help to stabilize it. | | With a few exceptions, this area of the store contains foods you'll want to avoid because of their high content of sugars, refined carbs, and unhealthy fats. There are very few nutritious foods in these aisles, and skipping them gets you out of the supermarket faster.
Frozen foods. Large freezers are often located between the produce section and the central aisles. The freezers contain frozen dinners, pizzas, ice cream, some juices, and frozen vegetables. As with the center aisles, you have to read package labels very carefully to avoid ingredients that promote prediabetes and overweight. | | You'll also have to ask questions about less obvious ingredients and request substitutions to avoid hidden sugar, sugarlike carbs, and unhealthy fats. Some people get a little uncomfortable asking questions, but most restaurants want to please their customers.
At some restaurants, waiters take our requests (such as a burger without a bun, steamed veggies instead of fries) without missing a beat, and the order comes to our tables exactly as we had ordered it. That's service! |
Hyla Cass, M.D.
See book keywords and concepts |  If you are fortunate enough, like Gloria, to recognize insulin resistance before it turns into diabetes, you may be able to get your cells to start heeding insulin's knock again by losing weight, exercising, and eating a well-rounded whole-foods diet—low in sugars, unhealthy fats, and refined carbohydrates, and rich in fruits and vegetables.
KEYS TO NATURAL BLOOD SUGAR CONTROL
In Chapter 2, you learned about the basics of a truly healthful diet. Those basics apply to people with diabetes or prediabetes as well. |
Bottom Line Health
See book keywords and concepts | | Cut back on unhealthy fats. Saturated fat—primarily found in beef, pork, lamb, dairy products and poultry skin—should be limited to no more than 10% of total calories. Don't eat any trans fat—this means avoiding any foods made with hydrogenated or partially hydroge-nated vegetable oil. These include most commercial baked goods and some fast foods. Both saturated fat and trans fat greatly increase levels of inflammatory chemicals.
•Get 25 grams (g) of fiber daily. A high-fiber diet helps control appetite and reduce inflammation. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
See book keywords and concepts |  We know that both unhealthy fats and sugars are associated with inflammation, and this has the potential to both cause and accelerate the big killer diseases."
Metabolic diseases expert Victor Zammit, Ph.D., director of the Clinical Sciences Research Institute and a professor of experimental diabetes at Warwick Medical School in Coventry, Great Britain, sums it up well: "For too long, we've been concerned about the risks of a diet high in bad fats when one high in sugars can be just as dangerous. | | A major ingredient in the recipe for getting cancer is a diet high in refined sugar, and high in unhealthy fats, particularly omega-6 fatty acids and saturated fats," contends Dr. Block, medical director of the Block Center for Integrative Cancer Care in Evanston, Illinois, and a clinical assistant professor at the College of Medicine at the University of Illinois at Chicago.
"Reducing or eliminating refined and simple sugars can provide many benefits, including reducing and containing cancer growth. | | Inevitably, as new research has been disproving previous low-fat-is-good theories, experts are now wondering which is the greater evil—a diet high in unhealthy fats or one high in sugar?
"You mean which poison is worse?" remarks renowned cancer expert Dr. Block. "I used to call this the 'SnackWell generation.' Many people, particularly those watching their weight, quit high-fat consumption, and they traded it for products loaded with refined sugars. Although cookies were marketed as no-fat or low-fat, they were loaded with sugar. |
Brenda Watson and Leonard Smith
See book keywords and concepts |  Going organic will also help you to limit your consumption of processed and refined foods—most of which are packed with excess sodium, unhealthy fats, and sugar. You will also reap the benefits of the natural chemicals that plants have originally made for their own protection. In their own survival efforts, plants use phytonutrients to protect themselves from disease and to boost their own immunity. That's one reason researchers believe organic fruits and vegetables are healthier—they are raised without pesticides, forcing them to produce more of their own protective chemicals. |
Hyla Cass
See book keywords and concepts | | If you are fortunate enough, like Gloria, to recognize insulin resistance before it turns into diabetes, you may be able to get your cells to start heeding insulins knock again by losing weight, exercising, and eating a well-rounded whole-foods diet—low in sugars, unhealthy fats, and refined carbohydrates, and rich in fruits and vegetables.
KEYS TO NATURAL BLOOD SUGAR CONTROL
In Chapter 2, you learned about the basics of a truly healthful diet. Those basics apply to people with diabetes or prediabetes as well. |
Ron Garner
See book keywords and concepts |  When we consume excess calories, from cooked and processed foods, unhealthy fats, and sugars, or when we are under stress, our bodies are pressured to make more cholesterol. The prime source of blood impurities and deposits that cause heart disease is a diet composed entirely of denatured and cooked foods.39
Once made, or introduced into the body, cholesterol cannot be broken down. It must be eliminated through the stool. Increasing the intake of dietary fiber can facilitate this. |
Kelly Harford, M.C., C.N.C.
See book keywords and concepts |  In fact, poor eating habits characterized by the regular consumption of these fake foods, saturated with refined sugar, sodium, unhealthy fats, and toxic chemicals, are the greatest weapon of mass destruction the world has ever known. Not a weapon in the usual sense, but a weapon nonetheless, as a result of the devastation it is causing, as Betty was experiencing. But Betty isn't the only one suffering. |
Mike Adams
See book keywords and concepts |  Of course, that's a simplification of the causes, since you have to distinguish between healthy fats and unhealthy fats. But at least the name FFCD gives patients a better idea of what's actually going on, rather than naming the disease after a symptom, such as high cholesterol.
You see, the symptom is not the disease, but conventional medicine insists on calling the symptom the disease because that allows it to treat the symptom and claim success without actually addressing the underlying causes, most of which remain a complete mystery to modern medicine. | | In my research, I have found that the answer comes back to nutrition and most notably hydrogenated oils and unhealthy fats, which typically include animal fats. The frequent consumption of these unhealthy oils or processed fats will inevitably lead to sticky blood and, in many cases, blood clots.
If you want free-flowing blood and healthy blood cells, turn to a plant-based diet. Consume healthy quantities of plant-based fats and oils, including raw nuts and seeds as well as avocados and even unprocessed, unrefined coconut oil. |
Jack Challem
See book keywords and concepts |  When you eat a nutrient-dense diet, you do not waste calories on "genetically unfamiliar" nutrient-poor foods such as sugars, refined carbohydrates, and unhealthy fats.
For example, a chicken Caesar salad (without croutons) is a nutrientdense lunch relative to its total calorie content. The chicken provides protein and some vitamins, the greens provide a broad selection of antioxidants and fiber, and the dressing should provide some healthy fats. | | In contrast, a double-scoop ice cream cone might provide the same number of calories, but its high concentration of sugars, starches, and unhealthy fats does not make it a nutritionally desirable food.
As a general rule, nutrient-dense foods are relatively low in carbohydrates. These foods include fish, chicken, turkey, lean meats, salad greens, tomatoes, broccoli, cauliflower, raspberries, and blueberries. (The fish and chicken should not be breaded or fried. | | Their high levels of sugars, carbohydrates, and unhealthy fats stimulate hormonal changes and gene activity that promote inflammation, obesity, diabetes, heart disease, and cancer.
How Are These Dietary Guidelines Different from Those of the Atkins Diet or Other High-Protein Diets?
You might be wondering how the dietary recommendations in Feed Your Genes Right differ from those of the Atkins diet. The Atkins diet is the most popular high-protein diet, but it has often been criticized for its high levels of saturated fat. |
Jack Challem
See book keywords and concepts | | Examples: Microwave meals are designed by food technologists to survive cooking, freezing, and microwaving. They're more of a testament to technology than to good nutrition. Nearly all brands leave a lot to be desired, but you may be a little better off with Indian- or Thai-style meals, if you like those cuisines. Be just as circumspect when looking at the fine print of health food brands.
Guideline 9. Avoid Most Refined Oils
Here s why: Olive oil, macadamia nut oil, and avocado oil are healthy, but most other oils are not. |
Jack Challem
See book keywords and concepts | | We can eat fast foods and convenience foods, which are built primarily on sugars, refined carbohydrates, and unhealthy fats. By doing so we set the stage for abnormal gene activity. Or we can consciously decide to resist unhealthy foods and instead opt for wholesome, nutrient-dense foods, such as fish and vegetables. This approach fosters normal, even optimal, gene activity.
Everything you do in life is a choice, and doing nothing or delaying a decision for another day is a choice as well. In Feed Your Genes Right, I have provided an explanation and a plan for enhancing your genes and health. |
Russell L. Blaylock, M.D.
See book keywords and concepts |  I, for one, hardly think a high-carbohydrate vegetable saturated with unhealthy fats can be considered equivalent to a nutrient-dense vegetable such as broccoli.
One interesting study, in which 34,492 postmenopausal women were studied over a ten-year period, found that broccoli intake correlated strongly with a reduction in coronary heart disease death.356 The women with the highest broccoli intake had a 38 percent reduction in heart attack deaths.
How fruits and vegetables are prepared is also important. |
Mike Adams
See book keywords and concepts |  You will not only be doing your heart and your cells a huge favor, you'll be avoiding the risk factors of diabetes that are associated with the consumption of these unhealthy fats.
When you put all of the health risks posed by hydrogenated oils together, the picture is shocking. With heart disease, cancer, brain disorders, diabetes and obesity all wrapped up in one single ingredient, any food made with that ingredient is following a recipe for disaster.
Speaking of disaster, how is it that trans fats cause all this damage in the first place? |
Jack Challem
See book keywords and concepts | | In sum, these dietary guidelines emphasize nutrient-dense foods such as fish, chicken, and nonstarchy vegetables over nutrient-poor sugars, carbohydrates, and unhealthy fats. By following these dietary guidelines, you will foster a cellular environment that helps your genes to function at their best. In the next chapter, you will find a "food palette" containing many of the acceptable foods and a variety of recipes.
Recipes, Menu Plans, and Guidelines for Eating Out
The dietary guidelines in the previous chapter provide the nutritional framework for feeding your genes right. |
The Editors of FC&A
See book keywords and concepts | | You can get rid of unhealthy fats in your diet by rearranging some of your snack food choices. Try these ideas to have stronger eyes, better heart health, and leftover grocery money.
• Substitute popcorn for potato chips in front of the TV.
• Order a baked potato instead of french fries when you're at a restaurant. Just don't load up on butter, sour cream, cheese, and bacon bits in the process.
Replace fried apple pies with just plain apples. Oranges, pears, and plums are also easy, tasty snacks.
Nibble on grapes, raisins, or walnuts instead of candy bars and processed cookies and crackers. |
Michael Friedman, ND
See book keywords and concepts |  Unfortunately, deficiencies of omega 3 fatty acids are common, as is over-consumption of unhealthy fats (trans and saturated).
Adrenal Diet
The diet should focus on consumption of a variety of whole, natural, and, preferably, organic foods. To control blood sugar fluctuations, each meal should combine some fat (preferably high in essential fatty acids) with protein and complex carbohydrate. Non-starchy vegetables should be eaten 6 to 8 servings per day.
Fruits and grains should probably be avoided at breakfast because these foods can lead to pre-lunch hypoglycemia. |
Mike Adams
See book keywords and concepts | | She has studied processed foods, hydrogenated oils and trans fats for many years, publishing a steady stream of scientific papers that describe the various "physiological alterations" that occur when people consume these unhealthy fats. |
Mike Adams, the Health Ranger
See article keywords and concepts |  The first practical thing, then, that you can do is switch from all the unhealthy fats in your diet to healthy fats. That means giving up all fried foods, because all fried fats are unhealthy fats containing alarming quantities of trans fatty acids. So give up your fried foods and switch to raw foods or baked foods. You should also give up cheap fats such as the low-cost vegetable oils found in the grocery store, and move to the more expensive fats, such as cold-pressed extra virgin olive oil. This is one of the cases where extra money goes a long way in protecting your health. |
Patricia Bragg and Paul C. Bragg
See book keywords and concepts |  A diet of unhealthy fats, refined sugar, and carbohydrates, plus ample milk, cream and more fattening foods wouldn't necessarily help them gain weight; their body might even get thinner on this diet. They must cleanse and heal their body by fasting and living a healthy lifestyle and take a multi-enzyme.
Famous comedian & author Dick Gregory, who weighed 320 pounds, was inspired by our Miracle of Fasting book that guided him into a healthy lifestyle which was life-changing. He traded his bad habits - unhealthy foods, alcohol, drugs, smoking, etc. for healthy habits!!! |
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ABOUT THE CREATOR OF NATURALPEDIA: Mike Adams, the creator of this NaturalNews Naturalpedia, is the editor of NaturalNews.com, the internet's top natural health news site, creator of the Honest Food Guide (www.HonestFoodGuide.org), a free downloadable consumer food guide based on natural health principles, author of Grocery Warning, The 7 Laws of Nutrition, Natural Health Solutions, and many other books available at www.TruthPublishing.com, creator of the earth-friendly EcoLEDs company (www.EcoLEDs.com) that manufactures energy-efficient LED lighting products, founder of Arial Software (www.ArialSoftware.com), a permission e-mail technology company, creator of the CounterThink Cartoon series (www.NaturalNews.com/index-cartoons.html) and author of over 1,500 articles, interviews, special reports and reference guides available at www.NaturalNews.com. Adams' personal philosophy and health statistics are available at www.HealthRanger.org.
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