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Medium 9781591201229

4. Quinoa: The Most Powerful Protein

McKeith, Dr. Gillian Basic Health Publications ePub


QUINOA: The Most Powerful Protein


more usable protein than meat, containing all the essential amino acids: a rich source of minerals including more usable calcium than milk.


supports the kidneys.


enhances bones and sexual prowess (good sex depends on well-functioning kidneys!)

Growing up in Scotland, I know there’s not a mother “worth her salt” who will send her “wee bairn” to school in the winter without a hot bowl of (oat) porridge. “It’ll stick tae yer ribs,” my mum used to say. That sounded pretty scary, but Mum actually had a good point. Biochemically speaking, warm oatmeal will keep your insides cozy, and therefore help you battle through those cold, damp mornings (provided that the oatmeal is not laden with sugar and swimming in cow’s milk!). But you’re bound to get fed up with oatmeal every day. I did. After thousands of bowls of sticky oatmeal, I then couldn’t face it for years! I once calculated that from the age of three until seventeen years old (when I left home to attend Edinburgh University) I had insisted on eating in excess of 17,600 bowls of oatmeal.

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Medium 9781591200611

3. A Golden Remedy for the Immune System

N.D., CHT, HHP, N.M.D., Mark Stengler Basic Health Publications, Inc. ePub

3. A Golden Remedy for the Immune System

To understand how MaitakeGold 404® affects the immune system, it is important first to review the mechanics of this elaborate system. There are two types of immunity in the human body: cellular immunity and humoral immunity. These two components of the immune system protect us from anything foreign to the body, including infectious agents and foreign particles.


In cellular immunity, the essential player in the first line of defense are the white blood cells called macrophages (“large eaters”). The macrophage is the largest of the white blood cells and is the immune cell responsible for phagocytosis (the process of killing or destroying pathogens and cancerous cells). Macrophages also have the important responsibility of regulating the immune system and are considered among the most active and important agents of the immune system.

White blood cells called T lymphocytes (or T cells) identify and then destroy cancerous cells, viruses, and microorganisms like fungi and bacteria. T lymphocytes grow and mature in the thymus gland (hence the T prefix) and are responsible for the development of specific immunities. They are released into the bloodstream to seek out and destroy antigens (substances that cause an immune response), which can range from benign substances such as pollen to more harmful substances such as bacteria, partly through the secretion of proteins called cytokines (such as Interferon).

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Medium 9781591201182

108. Overweight/Obesity

R.Ph., Ph.D, Earl L.. Mindell Basic Health Publications, Inc. ePub

A large percentage of Americans are overweight or obese. Generally speaking, when more calories are consumed than are used by the body, weight gain results. People often turn to the latest fad diet to rid themselves of extra pounds. These diets, however, are seldom successful in the long run. Losing excess weight and keeping it off requires persistence and patience, but it can be achieved by implementing healthy eating habits and getting regular exercise. Exercise can be as simple as a daily brisk walk or laps in the pool. Also, taking certain nutritional and herbal supplements may help melt away the pounds more quickly.


•  Complete all-natural multivitamin/mineral complex rich in antioxidants.

•  Glutamine: 50150 mg daily.

•  L-Carnitine: 1,0002,000 mg daily.

•  MSM: 1,000 mg twice daily.

•  Vanadium: 100 mcg daily.

•  Zinc: 15 mg of elemental zinc daily.


•  Banana leaf extract: 45 mg daily.

•  Gymnema sylvestre: 400 mg daily.

•  Phaseolus vulgaris: 45 mg daily.


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Medium 9781591201182

1. Acne

R.Ph., Ph.D, Earl L.. Mindell Basic Health Publications, Inc. ePub
Acne is an inflammatory skin disorder of the face, back, and chest. Although it is usually associated with hormone fluctuations during puberty, it can and does affect many adults. Whiteheads, blackheads, and pimples, which are characteristics of acne, result from an overgrowth of bacteria in oil-clogged pores. Although keeping the skin clean is very important in helping to control acne, it is not enough. Vitamins, minerals, and herbal supplements, as well as healthy eating and exercise habits, can be very beneficial. SUPPLEMENTS•  Chromium: 200600 mg daily.•  Selenium: 100200 mcg daily.•  Vitamin A: 5,00010,000 IU daily.•  Vitamin C: 5001,000 mg with 500 mg of bioflavonoids daily.•  Vitamin E: 400500 IU daily.•  Zinc: 15 mg of elemental zinc (read label), once or twice daily. HERBS•  Echinacea: as directed on label.•  Goldenseal: as directed on label. CONSIDER / TRY TO•  Aerobic exercise.•  Detoxification (see TOXICITY on page 280).•  Drink six to eight glasses of pure water daily.•  Eat more raw vegetables. See All Chapters
Medium 9781591201489

5. Fueling Muscles After Exercise

Ivy Ph.D., John Basic Health Publications ePub


esearch has clearly demonstrated the importance of taking advantage of the increased muscle insulin sensitivity that occurs immediately following exercise. For the athlete, it is really the metabolic window of opportunity. If you take advantage of it, you will be rewarded with faster recovery and a stronger workout the next time out. If you dont take advantage of it today, there is always tomorrows workout. But remember, the muscle adaptations that lead to better sports performance are a result of a consistent exercise (and nutrition) routine. This means exploiting the metabolic window after every workout.

The major goals for nutrient supplementation during the recovery period are:

Shift the metabolic machinery into an anabolic (muscle-building) state from a catabolic (muscle-depleting) state.

Replenish muscle glycogen stores.

Initiate tissue repair and set the stage for muscle growth.

Reduce muscle damage and support the immune system.

Start the replenishment of fluid and electrolytes.

Shift the Metabolic Machinery into a Muscle-Building State from a Muscle-Depleting State

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Medium 9781591202509

19. Osteoporosis

Murray, Frank Basic Health Publications ePub

Osteoporosis, or porous bone, is a major public health threat for an estimated 44 million Americans, or 55 percent of those fifty years of age and older, according to the National Osteoporosis Foundation in Washington, D.C. Currently, 10 million people are estimated to have the disease already, and almost 34 million more are said to have low bone mass, thereby placing them at risk for osteoporosis.1

Of the 10 million Americans estimated to have osteoporosis, 8 million are women and 2 million are men. The estimated national direct care expenditures—hospitals, nursing homes, and outpatient services—for osteoporosis fractures was $18 billion in 2002, and costs are continuing to rise.

The foundation added that osteoporosis is responsible for over 1.5 million fractures annually, including:

•  Over 300,000 hip fractures

•  700,000 vertebral fractures

•  250,000 wrist fractures

•  300,000 fractures at other sites

Women with a hip fracture are at a fourfold greater risk of incurring a second one, and the risk factors are similar to those for the first hip fracture. Hip fracture risk is increasing most rapidly among Hispanic women, the foundation said.

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Medium 9781591202578

8. Waist Management

Hennessy M.D., Tim Basic Health Publications ePub

Hunger is a sweet sauce.

It may be that the taste of extra salty french fries is imprinted in the pleasure center of my brain. It may be that the convenience of eating food prepared by someone else is too hard to resist. Or, it may simply be that the advertising experts have been successful in their ability to manipulate my behavior. Whatever the reason, I have to admit that I love fast food. This fact, although somewhat embarrassing, is undeniable. Each and every time I reward myself with this treat, I get an exhilarating rush.

As soon as I turn into the parking lot, my heart rate speeds up, my mood lightens, and my mouth waters in anticipation of the feast that is about to come. Frankly, there is not much difference between my reaction and the reaction a dog conditioned to come running once the dinner bell is rung might exhibit. I am basically wagging my tail as I patiently wait for the worker to give me my food.

Over the years, I have developed fond memories of these visits to the fast food restaurants. While some people may remember how they felt when we first landed on the moon, I can still recall how I felt the first time I was introduced to the concept of supersizing my meal. When asked if I would like to double the size of my food order for a few extra cents, it only took a fraction of a second to come to the realization that this was a good thing—a very good thing. I remember that my knee-jerk response, “Hell yeah,” drew attention from the other customers in the store that day because it had been a little too quick, a little too loud, and a little too enthusiastic. It would probably not have been my phrase of choice if I had actually thought about my response, but when dealing with the acquisition of food, a primal force ensuring survival sometimes takes hold of my brain. I can’t imagine anyone actually saying no to the supersize question. In many ways, it seems analogous to the ATM machine asking whether I would like an extra ten dollar bill for the small surcharge of fifty cents. “Hell yeah” would be blurted out again.

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Medium 9781591201991

4. Chew on This

O'Bannon C.N.C. Kathleen Basic Health Publications ePub

“I can’t for the life of me figure out how you ate that whole senior omelet without drinking any water,” the overweight waiter said with his Southern drawl. “I chewed it!” was my reply.

He was young and big–huge, in fact. I’m not sure who was more shocked: the young man, who always washed his food down with ice water, or me, the chewing-fanatic nutritionist who couldn’t believe her ears!

Did you know that in North America most people don’t chew their food? They simply wash it down with ice water, coffee, or soft drinks. They are committing two of the deadliest “sins” known to humankind:

1. Not chewing their food. (That’s why they have to wash it down.)

2. Drinking ice water or other iced liquids with meals (or anytime for that matter).

Chewing starts digestion! That’s a simple fact of how your body works. That phrase, one of my favorites, has gotten me in more trouble than anything else I ever say. Once when I was the official nutritionist for the local Toronto CBC-Radio show called The 4 to 6 Show, I used it as one of my regular features and I received complaints from somebody with the registered dietitians’ association. The person jumped all over me for saying it until I pointed out that my source was a high school textbook written by well-known and well-respected doctors at the largest children’s hospital in Canada. The trouble stopped right away.

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Medium 9781591201281

Foreword by Dr. Barry Sears

Simpson M.D., Graham Basic Health Publications ePub



Ihave a very simple definition of good medicine: it is any intervention that makes the patient feel better and can also be clinically verified. Although this is a much broader definition than most people are accustomed to, it also takes into consideration the true art of medicine. In the twentieth century, we associated medicine with drugs and surgery. Now, in the twenty-first century, we have to associate medicine with improved hormonal control. This is important since hormones can be more directly affected by diet and exercise than by drugs.

The reason hormonal control will have such a great effect on your future is that hormones control inflammation, which is not only the underlying cause of most chronic diseases but also the aging process itself. This is why this book is important. It ushers in a new era, showing how good medicine should be practiced. Current medical care is usually done in aseptic environments that are virtually guaranteed to increase stress because the tests will only (falsely) confirm how ill you really are. Spa medicine is the opposite. You find yourself in an extremely pleasant, nonstressful environment, taking tests that reflect your current state of wellness. And if they indicate that you are moving out of that zone of wellness, then your primary prescription will be one of diet and exercise to help those hormones drive you back toward wellness.

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Medium 9781591203155


Mindell R.Ph. Ph.D., Earl Basic Health Publications ePub

Agrawal, D.P. and J.S. Kharakwal. 1998. Central Himalayas: an Archaeological, Linguistic and Culural Synthesis. New Delhi: Aryan Books International.

Agrawal, D.P., D.S. Pokharia, A.N. Upreti. 1997. Central Himalayan Folklore (Jagars) in an Inter-Disciplinary Perspective, (ed.) Khanduri B. M. & Nautiyal Vinod, Him Kanti: Archaeology, Art and History. Delhi: Book India Publishing Company, pp. 173–183.

Arias, E. United States Life Tables, 2000-2002. National Center for Health Statistics. National Vital Statistics Reports; Vol. 51 No. 3. Hyattsville, MD. Hyun M, Jakes S, Kite H, Oda Y, McGirk T. Long Lives Well Lived. TIME Asia, 21 July 2003, 162.

Cao GW, Yang WG, Du P. 1994. Observation of the Effects of LAK/IL-2 Therapy Combined with Lycium Barbarum Polysaccharides in the Treatment of 75 Cancer Patients. Chunghua Chung Liu Tsa Chih. 1994 Nov, 16(6): 428–431.

Cole, S. 2000. The Myth of Fingerprints: A forensic science stands trial. Lingua Franca 2000 Vol. 10 No. 8, pp. 54-62.

Dharmananda, S. 1997. Lycium Fruit. Institute for Traditional Medicine, Portland, Oregon. ONLINE. Available: www.aloe-info.nl/lycium.htm [29 July 2003].

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Medium 9781770907102

5: Cycling for All Ages

Yvonne Bambrick ECW Press ePub


One of the best things about bicycles is that they are accessible to just about everyone — the joys of riding a bike around town are not reserved for the young and able bodied, or even for humans. This chapter explores a few adaptations that can get just about anyone out on a bicycle.


My earliest cycling memory is of sitting in my bucket seat behind my dad on his bicycle as we rode through the ravine near our condo. My parents had matching road bikes, and there was never a doubt that I’d be going along for the ride. Kids of all ages can share the joyful and practical aspects of riding, either on your bike, via an extension to it, in a cargo bike, or on their own two wheels. Bikes and families go together like toast and jam.

Although most children tend to learn to ride a bicycle on their own between five and seven years of age, as young as two or three they can start with a scoot-type push-bike that has no pedals and helps teach balance.

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Medium 9781591201182

122. Seasonal Affective Disorder (SAD)

R.Ph., Ph.D, Earl L.. Mindell Basic Health Publications, Inc. ePub

Seasonal affective disorder (SAD) is an intense feeling of sadness beginning from the fall and lasting through the winter. It is possible that SAD is caused by an extended duration of the secretion of the hormone melatonin, which normally occurs at night. Symptoms of SAD include lethargy, oversleeping, overeating, and a decreased interest in otherwise pleasant activities. Nutritional supplements, regular exercise, and natural remedies can help reduce symptoms naturally.


•  Complete all-natural multivitamin/mineral complex rich in antioxidants.

•  L-Tyrosine: 3,000 mg at night on an empty stomach.

•  Vitamin B complex: 50 mg, twice daily.


•  Ginseng extract: 500 mg, two to three times daily (American ginseng capsules preferred).

•  St. Johns wort (dual action): 300 mg, two to three times daily.


•  Eat a high-protein diet.

•  Eat foods rich in tryptophan, such as turkey, chicken, avocado, walnuts, bananas, soy products, seeds, nuts, whole grains, brown rice, and legumes.

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Medium 9781591201977

44. Spice Up for a Long Life

Klatz M.D. D.O., Ronald Basic Health Publications ePub

For years, scientists have been tapping our kitchens for creative ways to ward off disease and discomfort. Capsaicin, the main chemical in chili pepper, is used in topical creams to provide relief from arthritis. Allicin, the main ingredient in garlic, can reduce cholesterol and blood pressure when consumed in large quantities.

The latest spice to make it from a kitchen flavor to a health helper is curcumin, which gives the curry spice turmeric its yellow color.

• Curcumin may help protect against Alzheimer’s disease. This spice triggers production of a protein that fights free-radical damage in the brain.

• Curcumin may help treat skin cancer. In a 2005 study by University of Texas Anderson Cancer Center, researchers treated melanoma cell lines with curcumin to cause decreased cell viability and induce cell death in tumor cells.

• Curcumin halts the spread of breast cancer. In a 2005 study by scientists also at the University of Texas, curcumin stopped breast cancer from spreading in a mouse model.

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Medium 9781591202264

5. Vitamin E

Hoffer M.D., Abram Basic Health Publications ePub


In 1922, vitamin E was discovered by Herbert M. Evans and K. S. Bishop. Vitamin E was first recognized as the substance in lettuce that prevented fetal resorption in animals fed a rancid lard diet. Evans called it tocopherol, from the Greek tocos meaning “childbirth” and phero meaning “to bring forth.” This early identification of vitamin E with childbirth, and later with virility, has served to marginalize the properties of a very important vitamin. Early in its history, these claims were made, and since then nearly every critic of megadoses of vitamin E refers to this to discredit it. Vitamin E’s antioxidant properties were known even earlier but have been ignored until recently.

In 1936, Evans’s team had isolated alpha-tocopherol from wheat germ oil, and vitamin E was beginning to be widely appreciated and the consequences of deficiency better known. The January 1936 issue of Health Culture Magazine stated, “The fertility food factor [is] now called vitamin E. Excepting for the abundance of that vitamin in whole grains, there could not have been any perpetuation of the human race. Its absence from the diet makes for irreparable sterility occasioned by a complete degeneration of the germinal cells of the male generative glands. The expectant mother requires vitamin E to insure the carriage of her charge to a complete and natural term. It is more difficult to insure a liberal vitamin E supply in the daily average diet than to insure an adequate supply of any other known vitamin.”1

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Medium 9781591202660

6. Making Your Diet Plan

Hogan Ph.D., Joan Brookhyser Basic Health Publications ePub

Putting your diet together may seem like a challenge, given all the nutrients discussed. Table 6.1 has been designed to facilitate this. It can help you identify the amount of protein you need per day, along with balancing food choices to keep your phosphorus, potassium, and sodium in a healthy range.

Table 6.1 has been broken down into phosphorus, protein, fruits and vegetables, breads and grains, fat, and miscellaneous foods. It has been further broken down into good choices and slow down—the latter being foods identified as less desirable because they have more concentrated amounts of hydrogenated fats, phosphate additives, and sodium.

Certain animal proteins, colas, dairy products, and processed foods are high in the mineral phosphorus. You should begin limiting your phosphorus foods when your kidney function is at Stage 3, even if your blood level for phosphorus is normal. Early on in kidney disease, too much phosphorus can stimulate your body to produce an excess of the parathyroid hormone, which can cause too much calcium to be pulled from your bones and ultimately cause bone disease.

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