Dr. Edward F. Group III, DC, ND, DACBN
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| Snack Option 2:
Eat 8 ounces of raw organic walnuts. walnuts contain the amino acid arginine, which is necessary to help the liver detoxify ammonia. walnuts are also high in glutathione and omega-3 fatty acids which support normal liver detoxification. Make sure you chew the nuts well (until they are liquefied) before swallowing.
297
Snack Option 3: o x
Water Meal: If you are not hungry or you feel that you can fast £ through the afternoon, drink as much distilled water as you can. For ™ every 32 ounces of water you drink during the day, add 2 teaspoons £ of Organic Apple Cider Vinegar. |
James Dowd and Diane Stafford
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 Option 1 xh cup chopped walnuts with flax meal 1 banana dipped in walnuts 1 apple
Option 2
1 boiled egg
1 banana dipped in walnuts and flax meal 1 orange
Doing Dinner Right
What if your spouse, kids, or partner refuses to eat this way? Then you just cook your own meals; that's what I've done since I switched to this diet. Believe me, not everyone wants to eat this healthy. Many people say, "Hey, I don't feel really bad, so why change?"
But since you're the one doing the health upgrade, schedule some weekend time to cook a large amount of lean meat. |
Dr. Edward F. Group III, DC, ND, DACBN
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| Walnuts contain the amino acid arginine, which is necessary to help the liver detoxify ammonia. walnuts are also high in glutathione and omega-3 fatty acids which support normal liver detoxification. Make sure you chew the nuts well (until they are liquefied) before swallowing.
297
Snack Option 3: o x
Water Meal: If you are not hungry or you feel that you can fast £ through the afternoon, drink as much distilled water as you can. For ™ every 32 ounces of water you drink during the day, add 2 teaspoons £ of Organic Apple Cider Vinegar. |
Ann M. Coulston and Carol J. Boushey
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 Importantly, evidence also indicates that tree nuts such as walnuts may be beneficial in cardiovascular disease for their effects on serum lipids (reviewed in [235]). Although studies of nuts are not nearly as extensive as studies on the effects of fish oil, and few studies have focused on the brain effects of tree nuts such as walnuts, one could surmise based on the cardiovascular findings that there may be secondary or primary benefits on neuronal function. |
| Moreover, because tree nuts such as walnuts also contain flavonoids similar to those found in fruits and vegetables, additional benefits might occur from synergistic interactions with the nut-derived fatty acids. Preliminary research from our lab, for example, has shown that senescent rats maintained on a diet containing walnuts showed enhanced performance in both cognitive and motor behaviors relative to the animals maintained on the control diets [unpublished].
E. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 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. |
Dr. Steven R. Gundry
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 Nutty Smoothie
PHASE 1, SERVES 1
Ya cup raw almonds, pistachios, walnuts, or pumpkin seeds
1 cup unsweetened vanilla soy or almond milk
2 scoops vanilla or chocolate whey protein powder VA cups ice cubes
Vz packet or % teaspoon stevia or other no-calorie sweetener, or to taste lA teaspoon nutmeg, cinnamon, cardamom, or pumpkin pie spice
Pulse all the ingredients in a blender at high speed until smooth. If too thick or the motor bogs down, add a small amount of water until desired consistency is reached. Pour into a glass and enjoy. |
| About 1/4 cup of raw walnuts or other nuts or pumpkin seeds-that's one handful-as a mid-morning snack and another handful as a mid-afternoon snack contains sufficient protein and glucose to keep your brain happy without depleting your muscles. You can substitute nut butters occasionally-just make sure they have no added oils-but remember that they're processed foods and didn't exist a century ago. Moreover, whole nuts and seeds have the added bonus of not being completely digestible, meaning you absorb only about two-thirds of the calories. |
Mike Adams, the Health Ranger
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 Speaking of what's inside, here's the ingredients list: Agave nectar, Goji berries, Ecuadorian cacao powder (non-hybrid criollo variety), walnuts, Hunza raisins, coconut, dates, sesame seeds, black sesame seeds, maca powder, truly raw sun-dried vanilla powder, cinnamon, sustainably hand-harvested Himalayan crystal salt, cayenne pepper, and "lots of love."
You'll notice that just about every ingredient listed here is a superfood of one kind or another. This is truly a chocolate superfood product. Five stars, highly recommended.
Life Force (www.LifeForceLLC. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Aim for 13 ounces of fish a week, or, if you prefer supplements, take 2 grams of fish oil a day (metabolically distilled), or DHA from algae (where fish get their omega-3s), or an ounce of walnuts a day. DHA is the omega-3 that seems best for the brain.
YOU Tip: Try Chi. Chi-gong, an activity that looks like slow-mo martial arts, can not only help improve your physical well-being but can serve as a mind-clearing exercise. This slow, gentle series of movements can help reduce the noise and is especially great if you have aches and pains that hold you back from your normal routine. |
Dr. Steven R. Gundry
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| So, for your daily morning and afternoon snack, eat a handful of raw walnuts.
THE TRUE TEST OF A FAT
Here's an old recommendation for how to determine whether a fat is useful for you. If you step on the food itself and it leaves an oil stain on the floor, it's safe to use as oil. Try that with a kernel of corn or a soybean. Nope, those oils must be "extracted," a process that destroys much of their nutrients.
DR. G. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Other ideas: Buy omega-3-enriched eggs, or eat walnuts or the pure DHA form of omega-3 from the same place that the fish get it-plankton. |
| The good fats (omega-3 fats) come in the form of fatty fish, great greens, and supplements of fish oil, fresh flaxseed oil, or DHA, and walnuts, while the bad fats (like saturated and trans fats) come in the form of brownies and burgers. But there's a reason why one fat leads directly to fat on your waist, while the other helps clear your arteries. Trans fats are rigid, so they make your arteries spasm and cause dangerous inflammation, while omega-3s relax your arteries and quell inflammation (see Figure 8.6).
Figure 8. |
| Specifically, these:
Get into the habit of popping omega-3s in doses of either six walnuts or 1 gram of metabolically distilled omega-3 fatty acids about thirty minutes before lunch and again before dinner. Or have 4 ounces of nonfried nonshell fish three times a week. Or 400 mg of DHA a day. Take vitamin tablets (see our chart in the YOU Toolbox) by leaving them in a convenient location like your car or by your desk, so you're continuously reminded. Same goes for calcium supplements (more details on day two). |
Steven V. Joyal
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 Whole wheat cereal topped with chopped walnuts Low-fat milk or soy beverage for cereal Orange or berries Green tea
?DAY 2 Lunch ?
Red Lentil Soup* Organic rye crackers Iced herbal tea
?DAY 2 Dinner ?
Poached Fish* Yam It Up*
Steamed broccoli or cauliflower drizzled with flaxseed Iced coffee or tea
Day 2 Recipes
RED LENTIL SOUP
Serves 6
7 cups water
2Vi cups dry red lentils
1 large onion, minced
1 teaspoon turmeric
Pinch cayenne pepper
2? |
Dr Ron Roberts
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 Add a selection of haricot, kidney or soya beans to your diet, and nuts such as walnuts, almonds and brazil nuts (peanuts and cashews are not as useful), for a varied combination of EFAs in your diet. EFA supplies in the body are depleted by eating processed foods, cigarette smoke, alcohol and pollution. You should be aware that margarine from polyunsaturated oils that have been hydrogenated to solidify them does not contain EFAs.
You might like to consider the benefits of a vegetarian diet. |
| Asthma can be triggered by eating nuts like peanuts, cashews or walnuts, and dairy produce, eggs and yeast products. Fish, especially seafood, tomatoes and spices are also known triggers for some people. Anything manufactured that contains additives is of course suspect: biscuits, potato chips, cakes, aerated drinks, cordials and ice cream may all cause asthma. You can probably add your own triggers to this list. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Though research on this front is just beginning, we now know that many foods contain melatonin, including walnuts, oats, corn, rice, tomatoes, and bananas. Eating these shortly before bedtime will promote higher nocturnal melatonin secretion. Tryptophan is a precursor of melatonin, so increasing levels of tryptophan in your brain may also be helpful. For information on dietary strategies to help accomplish this, see "Eat to Boost Tryptophan Levels," page 60. RusselJ. Reiter, Ph.D. |
Jonny Bowden, Ph.D., C.N.S.
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 When I was in school, we were told to remember the good nuts by the acronym PAW: pecans, almonds, and walnuts. (Actually there are others, but it's still a good acronym.)
Pecans are indigenous to the United States and are grown mainly in Texas, Louisiana, Mississippi, and Georgia. There are more than 300 varieties. It's a good idea to eat them really fresh (within 3 weeks of harvesting), since they can go rancid pretty quickly because of the very thing that makes them healthy: their high oil content. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Omega-3
Either 1 gram of distilled fish oil or 6 walnuts, preferably twenty-five to thirty minutes before lunch and before dinner, or 2 ounces of fatty fish a day, or 400 mg of DHA.
Cinnamon
'A teaspoon a day.
Red pepper
The more capsaicin, the better for appetite suppression.
Turmeric
As much as you want.
If you're worried about arterial aging and memory, make sure you get the anti-inflammatory/antioxidant vitamins E and C and the homocysteine-lowering vitamins folate, B6, and B12; vitamin D, magnesium, and calcium; and lutein and lycopene. |
Elaine Magee
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 NUTRIENT DENSITY OF COMMON NUTS
NUTRIENT
SOURCE
Selenium
Plant omega-3s
V4 c walnuts: 2.7 g plant orrega-3s
2 Tbsp Brazil nuts: 4 times the daily requirement
Vitamin E
2 Tbsp 3razil nuts or V4 c peanuts: 1/3 of the recommended daily intake (RDI); V.,c almonds: 24%
Magnesium
V4 c almonds: 38% of RDI; '/? |
Marshall Editions
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 Also recommended are foods that moisten the intestines such as sesame, honey, walnuts, sweet almonds, and pine nuts. Avoid spicy and heat-producing foods heat. Honey soothes the bowel. Take 1 tbsp every morning, or add it to tea. Eating 15 grains of raw rice once or twice a day can help some cases of constipation.
NATUROPATHY
348
Diet: Drink 10-12 glasses of water a day, sipping throughout the day. Drinking an inadequate amount of fluids is one of the biggest iw^^lJl contributors to constipation. |
Ann N. Martin
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 Mycotoxins are toxic substances produced by fungi in moldy grains and they are found in rye, corn, barley, oats, wheat, peanuts, Brazil nuts, pecans, and walnuts. More than three hundred types of mycotoxins exist worldwide.
The most common mycotoxins, anatoxins Bl, are known carcinogens in laboratory animals and presumably in our pets. Fumonisin Bl and B2 are molds that are common natural contaminants of corn. Recent animal studies have indicated that the B1 variety of this toxin is also carcinogenic. |
Elaine Magee
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| V4 c walnuts and macadamia nuts: almost 15%
Protein
Folic acid
V4 c peanuts: almost 30% of RDI
1/4 c peanuts: 9 g protein; V4 c Brazil nuts: 5 g; V4 c other nuts: 2-4 g
"Frequent nut consumption is associated with lower rates of coronary artery disease," explains Joan Sabate, MD, MPH, DrPH, a professor of nutrition at the Loma Linda University School of Public Health in California. And according to Dr. Sabate, nut-rich diets improved the cholesterol levels of participants in dietary intervention trials. |
| A review of nut studies (mostly involving almonds, peanuts, and walnuts) showed decreases in total cholesterol between 2 and 16 percent and LDL cholesterol between 2 and 19 percent, compared with subjects consuming control diets. þSome nuts and seeds are potentially important sources of vitamin E, an antioxidant that is hard to find in many foods. Almonds, hazelnuts, and sunflower seeds contribute more than 20 percent of the recommended daily allowance for vitamin E (with a 28.3-gram serving), and Brazil nuts and peanuts provide between 10 and 20 percent. |
| Common sources include walnuts, safflower oil, sunflower seeds and oil, soy nuts, corn oil, Brazil nuts, soybean oil, pecans, tofu, peanuts, peanut butter, almonds, and dark-meat chicken.
Studies show that omega-6 fats can reduce total and LDL cholesterol when they replace saturated fat in the diet. But excessive intake of omega-6 fats can cause a few health problems.
What Does It Mean If Our Omega-6s Are Sabotaging Our Omega-3s? |
Dr. Steven R. Gundry
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| PHASE 3 þReduce the amounts of cheese and walnuts. þHalve the cooking time so as to serve the vegetables half raw.
Spa-Ghetti and Bean Soup
PHASES 1-2, SERVES 4
The classic Tuscan dish pasta e fagioli is laden with starch in the form of beans and pasta, but with a few twists it becomes a nutritious, delicious source of protein. Be sure to use black soybeans, not black beans, which are available at Whole Foods or any natural foods store. |
Elaine Magee
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| I have all sorts in my pantry, and I like to buy some of the more exotic trail mixes from Trader Joe's and mix things up a bit with cashews, pistachios, almonds, and walnuts.
Adding something like almonds on an almost daily basis just takes changing some old eating habits or adding some new ones. FYI: I've found that adding tends to be a lot easier than changing. For me, munching on some trail mix in the afternoon when I want a snack before I work out seems to do the trick. I keep trail mix in my car and in my kitchen so I can't miss. |
Marshall Editions
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| Foods that contain essential fatty acids, such as salmon, mackerel, and walnuts, also have anti-inflammatory properties. Eat vegetables and fruits high in vitamin C and bioflavonoids, such as berries, citrus fruits, green leafy vegetables, and carrots. These substances strengthen ligaments and tendons therefore, decreasing the occurrences of sprains.
Supplements: A high-quality multivitamin will provide the proper nourishment to prevent further deterioration and strengthen the ligaments. Follow the instructions on the container. |
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