January 2011 Archives

Did you know that as we get older a certain type of cell in our stomach called the parietal cell becomes less productive.  This little cell is responsible for making our hydrochloric acid.  This acid keeps our stomach at a pH of 1.5 to 2.5.  By the age of 60, 50% of us have low stomach acid and by age 85, some 80% of us healthy individuals have low stomach acid.  Why is this a big deal?

Hydrochloric acid (HCl) is necessary for breaking out minerals such as iron, calcium, zinc, copper and magnesium so they can be absorbed.  Vitamin B12 and Viatmin C need low stomach acid.   HCl is also our first line of defense against food poisoning, parasites, and other infections as Helicobacter pylori.

We also need HCl to prevent the overgrowth of bacteria in the intestinal tract.  This is seen in about 20% of persons aged 60 to 80 and as much as 40% in those over 80 years of age.

HCl is needed to breakdown proteins.

Indigestion can be caused by poor acid levels in the stomach.

Did you know that the symptoms of hypoacidity (low stomach acid) can mimic the symptoms of hyperacidity (too much acid)?

This condition can be caused by other things besides aging and one of them is the famous PPIs (proton pump inhibitors).

 

The following are common symptoms of hypochlorhydria:

Bloating, belching, burping and flatulence immediately after meals

A sense of fullness after eating

Indigestion, diarrhea, or constipation

Multiple food allergies

Nausea after taking supplements

Itching around the rectum

Weak, peeling, or cracked fingernails

Dialted blood vessels in the cheeks and nose (in nonalcoholics)

Acne

Iron deficiency

Chronic intestinal parasites or abnormal flora

Undigested food in stool

Chronic candida (yeast) infectionss

Upper digestive tract gassiness

 

These are some diseases associated with hypochlorhydria

Asthma

Addison's disease

Celiac disease

chronic immune diseases

chronic hives

Dermatitis herpetiformis

Diabetes

Eczema

Gallbladder disease

Graves disease

Hepatitis

Hyper - and - hypothyroidism

Lupus Erythematosus

Myasthenia gravis

Osteoporosis

Pernicious anemia

Psoriasis

Rosacea

Rheumatoid arthritis

Sjorgen's syndrome

Thyrotoxicosis

Vitiligo

 

Proton pump inhibitors (PPI) suppress gastrin which in turn, suppresses hydrochloric acid.  If you suddenly stop taking a PPI, you can get a rebound hyperacidity.

If this article applies to you then consult with a physician knowledgeable in this area.

Remember, God put the acid there for a purpose!

 

 

 

What I would like to do here is direct you to Mercola.com, the website of Dr. Joe Mercola.  Here you can look up the terrific articles on Aspartame.  Once you have read this information, if you continue to consume this product then God help you!

2010's Hall of Shame

The Year in Pills

By MARTHA ROSENBERG

2010 will go down as the year the diet pill Meridia and pain pill Darvon were withdrawn from the market and the heart-attack associated diabetes drug Avandia was severely restricted.

But it was also the year the Justice Department filed the first criminal, not civil, charges against a drug company executive. Lauren Stevens, a former VP and assistant general counsel at GlaxoSmithKline, hid some 1,000 instances of GSK-paid doctors illegally promoting Wellbutrin to other doctors, say authorities.

It was also the year prominent psychiatrists Charles Nemeroff and Alan Schatzberg were accused of writing an entire book for GSK called Recognition and Treatment of Psychiatric Disorders: A Psychopharmacology Handbook for Primary Care.

Here are the drugs which make 2010's Hall of Shame.

Yaz and Yasmin

Soon after Bayer launched the pill Yaz in 2006, billing it as going "beyond birth control," 18-year-olds were coming down with blood clots, gall bladder disease, heart attacks and even strokes. FDA ordered Bayer to run correction ads that detail the drugs' risks though Yaz sales are still brisk. In fact, financial analysts attribute a third quarter slump to a Yaz generic coming online, not dangerous side effects.

Lyrica, Topamax and Lamictal

In August FDA ordered a warning on the seizure drug Lamictal for aseptic meningitis (brain inflammation) but it is still the darling of military and civilian doctors for unapproved pain and migraine uses. All three drugs increase the risk of suicidal thoughts and behaviors according to their mandated labels, in addition to the memory and hair loss patients report.

Humira, Prolia and TNF Blockers

The drug industry's highly promoted biologic drugs are made from genetically engineered hamster cells and suppress the immune system, inviting tuberculosis and several cancers. Yet Humira is advertised to healthy people for "clearer skin" and Prolia is advertised to prevent osteoporosis in healthy women.

Chantix

After 397 FDA cases of possible psychosis, 227 domestic reports of suicidal behaviors and 28 actual suicides, the government banned pilots, air-traffic controllers and interstate truck and bus drivers from taking the antismoking drug Chantix in 2008. Its neuropsychiatric effects were immortalized when New Bohemians musician Carter Albrecht was shot to death in 2007 in Texas by a neighbor after acting aggressively on the Chantix.

Ambien

The sleeping pill Ambien was immortalized as the drug Tiger Woods reportedly cavorted with his consorts on and former US Rep. Patrick Kennedy crashed his Ford Mustang on, while driving to Capitol Hill in the middle of the night to "vote" in 2006. Law enforcement officials say it has increased traffic accidents from people who drive in a black out and don't even recognize arresting officers.

Tamoxifen

Is it a coincidence that Tamoxifen maker AstraZeneca founded Breast Cancer Awareness Month and makes carcinogenic agrochemicals that cause breast cancer? As a breast cancer prevention drug, an American Journal of Medicine study found the average life expectancy increase from Tamoxifen was nine day . Public Citizen says for every case of breast cancer prevented on Tamoxifen there is a life-threatening case of blood clots, stroke or endometrial cancer.

Lipitor and Crestor

Why is Lipitor the best selling drug in the world? Because every adult with high LDL or fear of high LDL is on it. And also 2.8 million children, says Consumer Reports. All statins can cause muscle breakdown called rhabdomyolysis. And Crestor is so linked to the side effect, Public Citizen calls it a Do Not Use and the FDA's David Graham named it one of the five most dangerous drugs before at a Congressional hearing.

Boniva

Boniva and other bisphosphonate bone drugs are a good example of FDA approving once unapprovable drugs by transferring risk onto the public's shoulders. The list of dangers on the label includes waiting 60 minutes before eating or drinking anything except plain water, never taking the drug with mineral water, sparkling water, coffee, tea, milk, juice or other oral medicine, including calcium, antacids, or vitamins and not lying down after you take it.
Prempro

Pfizer's hormone drug Prempro is linked to a 26 percent increase in breast cancer, 41 percent increase in strokes, 29 percent increase in heart attacks, 22 percent increase in cardiovascular disease and double the rate of blood clots. But its cognitive and cardiovascular "benefits" are being tested right now at major universities to debut an HT "Light," hoping the public has a short memory.

Prozac, Paxil, Zoloft, SSRIs

Selective serotonin reuptake inhibitor (SSRIs) antidepressants like Prozac, Paxil, Zoloft and Lexapro probably did more to inflate drug industry profits than Viagra. But many say the drugs have also inflated police blotters. In addition to 4,200 published reports of SSRI-related violence, including the Columbine, Red Lake and NIU shootings, SSRIs can cause serotonin syndrome and gastrointestinal bleeding when taken with certain drugs. Paxil is linked to birth defects.

Effexor, Cymbalta, Pristiq, SNRIs

Selective norepinephrine reuptake inhibitors (SNRIs) are like their SSRIs chemical cousins except their norepinephrine effects can modulate pain, which has ushered in your-depression-is-really-pain, your-pain-is-really-depression and other crossover marketing. SNRI's are also harder to quit than SSRIs. 739,000 web sites address "Effexor" and "withdrawal."
Seroquel, Zyprexa, Geodon, atypical antipsychotics

The antipsychotic Seroquel tops 71 drugs on the FDA's January 2010 adverse event report and is linked to unexplained troop deaths and many research scandals. But it's the fifth biggest-selling drug in the world. Atypical antipsychotics cause weight gain and diabetes, the tardive dyskinesia they are marketed to prevent and death in the demented elderly. Yet FDA approved Zyprexa and Seroquel for children last year and the new atypical antipsychotic, Latuda this year. Maybe the FDA is bipolar.

Ritalin, Concerta, Strattera, Adderall and ADHD Drugs

ADHD drugs rob "kids of their right to be kids, their right to grow, their right to experience their full range of emotions, and their right to experience the world in its full hue of colors," says Anatomy of an Epidemic author Robert Whitaker. But they are a gold mine for the drug industry. During an August conference call with financial analysts, Shire specialty pharmaceuticals president Mike Cola lauded the "very dynamic ADHD market," and the "co-administration market" (in which kids don't need one drug but several.

Gardasil and Cervarix Vaccines

A pharma-government plot to inoculate the public with dangerous vaccines? Maybe not but why are governors like Texas' Rick Perry mandating vaccination of girls for HPV? And why was University of Queensland lecturer Andrew Gunn silenced when he questioned the Gardasil vaccine? The HPV vaccine doesn't work for all viral strains, requires a boo$ter and is linked to 56 US girls' deaths as of September, according to the CDC.

Foradil Aerolizer, Serevent Diskus, Advair and Symbicort

Unlike drugs that look safe in trials and develop "safety signals" postmarketing, the long-acting beta agonists (LABA), salmeterol and formoterol, found in many asthma drugs, never looked safe. Studies link them to an increase in asthma deaths, especially in African-Americans and children. They may have contributed to 5,000 deaths said Dr. David Graham at FDA hearings about the controversial asthma drugs.

Singulair and Accolate, leukotriene receptor antagonists

Leukotriene receptor antagonists also never looked safe. Original FDA reviewers said asthma control "deteriorates" on Singulair and it may not be safe in children. Last month, Fox TV reported Singulair, Merck's top selling drug, is suspected of producing aggression, hostility, irritability, anxiety, hallucinations and night-terrors in kids, symptoms that are being diagnosed as ADHD. It is huckstered to parents by the trusted educational service Scholastic, Inc. and the American Academy of Pediatrics.

Martha Rosenberg can be reached at: martharosenberg@sbcglobal.net

Functional medicine practitioners promote wellness by focusing on the fundamental underlying factors that influence every patient’s experience of health and disease.

The Functional Medicine Approach to Assessment
The Institute for Functional Medicine teaches practitioners how to assess the patient’s fundamental clinical imbalances through careful history taking, physical examination, and laboratory testing. The functional medicine practitioner will consider multiple factors, including:
Environmental inputs – The air you breathe and the water you drink, the particular diet you eat, the quality of the food available to you, your level of physical exercise, and toxic exposures or traumas you have experienced all affect your health.
Mind-body elements – Psychological, spiritual, and social factors all can have a profound influence on your health. Considering these areas helps the functional medicine practitioner see your health in the context of you as a whole person, not just your physical symptoms.
Genetic makeup – Although individual genes may make you more susceptible to some diseases, your DNA is not an unchanging blueprint for your life. Emerging research shows that your genes may be influenced by everything in your environment, as well as your experiences, attitudes, and beliefs.  That means it is possible to change the way genes are activated and expressed.

Through assessment of these underlying causes and triggers of dysfunction, the functional medicine practitioner is able to understand how key processes are affected. These are the body’s processes that keep you alive. Some occur at the cellular level and involve how cells function, repair, and maintain themselves. These processes are related to larger biological functions, such as:
how your body rids itself of toxins
regulation of hormones and neurotransmitters
immune system function
inflammatory responses
digestion and absorption of nutrients and the health of the GI tract
structural integrity
psychological and spiritual equilibrium
how you produce energy

All of these processes are influenced by both environmental factors and your genetic make-up; when they are disturbed or imbalanced, they lead to symptoms, which can lead to disease if effective interventions are not applied.

A Comprehensive Approach to Treatment
Most imbalances in functionality can be addressed; some can be completely restored to optimum function, and others can be substantially improved.

Prevention is paramount. Virtually every complex, chronic disease is preceded by long-term disturbances in functionality.
Changing how the systems function can have a major impact on the patient’s health. The functional medicine practitioner examines a wide array of available interventions and customizes a treatment plan including those with the most impact on underlying functionality.

Functional medicine expands the clinician’s tool kit. Treatments may include combinations of drugs, botanical medicines, nutritional supplements, therapeutic diets, or detoxification programs.  They may also include counseling on lifestyle, exercise, or stress-management techniques.

The patient becomes a partner. As a patient, you become an active partner with your functional medicine practitioner. This allows you to really be in charge of improving your own health and changing the outcome of disease.

The Institute for Functional Medicine is a nonprofit educational organization Visit us at www.functionalmedicine.org or call us at 1-800-228-0622

What is Functional Medicine?Functional medicine is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, functional medicine addresses the whole person,not just an isolated set of symptoms. Functional medicine practitioners spend time with their patients, listening to their histories and looking at the interactions among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease. In this way,functional medicine supports the unique expression of health and vitality for each individual.

Why Do We Need Functional Medicine?
Our society is experiencing a sharp increase in the number of people who suffer from complex, chronic diseases, such as diabetes, heart disease, cancer, mental illness, and autoimmune disorders like rheumatoid arthritis.
The system of medicine practiced by most physicians is oriented toward acute care, the diagnosis and treatment of trauma or illness that is of short duration and in need of urgent care, such as appendicitis or a broken leg. Physicians apply specific, prescribed treatments such as drugs or surgery that aim to treat the immediate problem or symptom.

Unfortunately, the acute-care approach to medicine lacks the proper methodology and tools for preventing and treating complex, chronic disease. In most cases it does not take into account the unique genetic makeup of each individual or factors such as environmental exposures to toxins and the aspects of today’s lifestyle that have a direct influence on the rise in chronic disease in modern Western society.

There’s a huge gap between research and the way doctors practice. The gap between emerging research in basic sciences and integration into medical practice is enormous—as long as 50 years—particularly in the area of complex, chronic illness.

Most physicians are not adequately trained to assess the underlying causes of complex, chronic disease and to apply strategies such as nutrition, diet, and exercise to both treat and prevent these illnesses in their patients.

How is Functional Medicine Different?
Functional medicine involves understanding the origins, prevention, and treatment of complex, chronic disease. Hallmarks of a functional medicine approach include:

Patient-centered care. The focus of functional medicine is on patient-centered care, promoting health as a positive vitality, beyond just the absence of disease. By listening to the patient and learning his or her story, the practitioner brings the patient into the discovery process and tailors treatments that address the individual’s unique needs.

An integrative, science-based healthcare approach. Functional medicine practitioners look “upstream” to consider the complex web of interactions in the patient’s history, physiology, and lifestyle that can lead to illness. The unique genetic makeup of each patient is considered, along with both internal (mind, body and spirit) and external (physical and social environment) factors that affect total functioning.

Integrating best medical practices. Functional medicine integrates traditional Western medical practices with what are sometimes considered “alternative” or “integrative” medicine, creating a focus on prevention through nutrition, diet, and exercise; use of the latest laboratory testing and other diagnostic techniques; and prescribed combinations of drugs and/or botanical medicines, supplements, therapeutic diets, detoxification programs, or stress-management techniques.

Fruits,Vegetables, and Herbs

• Frontier Cooperative Herbs, P.O. Box 299, Norway, 11\ 52318, (800) 669-3275.

• Miracle Exclusives, Inc., 3 Elm Street, EO. Box 349, Locust Valley, NY 11560, (800) 645-6360:
juice machines.

• Shiloh Farms, Sulphur Springs, AR 72768, (501) 298-3297: fruits, juices, vegetables, etc. Prepared I Packaged Organic Foods and Meals

Diamond Organics, Freedom, CA 95019, (888) 674-2642.

• Ener-G Foods, Inc., P.O.Box 24723, Seattle, WA 98124, (206) 767-6660 / (800) 331-5222: Ener-G Rice
Mix; Ener-G Egg Replacer.

Nuts and Seeds
• Diamond Organics, Freedom, CA 95019, (888) 674-2642.

Jams, Jellies, and Sweets
• Diamond Organics, Freedom, CA 95019, (888) 674-2642.
Meats and Fish

Czymer Foods, Inc., 13136 West 159th Street, Lockport, 1L 60441, (708) 301-0500: organic foods and exotic meats such as game birds.

Game Sales International, Inc., 444 Washington Street, Loveland, CO 80538, (800) 729-2090: exotic animal meats.

Garden Spot, 438 White Oak Road, New llolland, PA 17557, (800) 829-5100.

Shiloh Farms, Sulphur Springs, AR 72768, (501) 298-3297: meats, seafood, etc.

Texas Wild Game Cooperative, Po. Box 530, Ingram, TX 78025, (800) 962-4263: antibiotic-free
venison, antelope, wild boar, and wild boar sausage.

Blue Mountain Farms, P.O. Box 76, fox, AR 72051, (870) 363-4288 / (877) 699-1972: poultry,
especially duck eggs.

Greg Gosar (Gosar Farms), Monte Vista, CO 81144, (719) 852-2133, Fax: (719) 852-3443: beef and chicken .

Most large health food stores now carry a wide selection of alternative foods for those sensitive to one item or another. If you have difficulty finding a local supplier, you can obtain the item mail-order by contacting the following groups or companies.

Flours, Breads, Baked Goods, Pastas, Grains, and Grain Products

Chicago Dietetic Supply, In c., La Grange, IL 60525, (708) 352-6419 / (800) 442-3438: cellucerealfree
baking powder, cellurice wafers, tapioca flour, water-packed fruits, and potato starch flour.

• Enjoy Life Foods, 1601 North Natchez Avenue, Chicago, II. 60707, (773) 889-5070/ (888) 50-ENJOY,
Fax: (773) 889-5090: gluten-free bread, cookies, and bagels.

Ener-G Foods, Inc ., P.O. Box 24723, Seattle, WA 98124, (800) 331-5222: Ener-G Rice Mix; Ener-G
Egg Replacer; breads.

Garden Spot, 438 White Oak Road, New Holland, PA 17557, (800) 829-5100 .

Gluten-Free Pantry, PO. Box 840, Glastonbury, CT 06033, (800) 291-8386

Gold Mine Natural Food Co., 3419 Hancock St., San Diego, CA 92110 -4307, (800) 475-3663: all
organic grains, cookware, household products, books, etc.

King Arthur Flour, PO. Box 876, Norwich, VT 05055, (800) 827-6836 : whole grain flours, mixes, and
xanthan gum.

Miss Roben's, EO. Box 1434, Prederick, MD 21702, (800) 891-0083 : baking mixes and ingredients.

Mr. Spice Healthy Foods, 850 Aquideck Avenue, Newport, RI 02842, (401) 848-7700 : gluten-free,
salt-free, and fat-free sauces.

• Nu-World Amaranth, Inc ., P.O. Box 2202, Naperville, IL 60567, (630) 369-6819: a wide variety of
amaranth products.

Shiloh Farms, Sulphur Springs, AR 72768, (501) 298-3297: fruits and juices, vegetables, baked goods,
dairy products, nuts, grains, flours, meats, and seafood.

Special Foods, 9207 Shotgun Court, Springfield, VA 22152, (703) 644-0991: breads such as cassava,
malanga, lotus, amaranth, milo, and white sweet potato and nut butters.

• Quinoa Corporation, P.o. Box 1039, Torrance, CA 90505, (310) 530-8666: a wide variety of organic
quinoa products.

• Vegetarian Lifestyle, Harvest Direct, Inc ., P.O. Box 4514, Decatur, IL, 62525-4514, (800) 835-2867 /
(217) 422-3324: whole wheat couscous, brown basmati rice, brown rice pasta and organic wild rice, as

Hormone Replacement Therapy: Yes or No, Betty Kamen, Ph.D. Novato, CA; Nutrition Encounter, Inc., 1993.

Without Estrogen, Dee Ito. New York; Carol Southern Books, 1994.

Transformation through Menopause, Marian Van Eyk McCain. New York; Bergen & Garvey, 1991.

Menopause, Michael Murray, N.D. Rocklin, CA; Prima Publishing, 1994.

Women’s Bodies, Women’s Wisdom, Chris Northrup, M.D. New York; Bantum Books, 1994 (Audio tapes available from Sounds True, 800-333-9185).

The Wisdom of Menopause : Creating Physical and Emotional Health and Healing During the Change.
Christiane Northrup M.D., Bantam Doubleday Dell Pub , 2001

Menopause Naturally: Preparation for the Second Half of Life, Sadja Greenwood. Volcano Press, 1992.

The Menopause Self Help Book, Susan M. Lark, M.D. California; Celestial Arts, 1992.

Menopause Without Medicine, Linda Ojeda, Ph.D. Alameda, CA; Hunter House, 1992.

The Silent Passage: Menopause, Gail Sheehy. New York; Random House, 1992.

Menopausal Years: The Wise Woman Way (An Alternative Approach for Women 30-90), Susan S. Weed. Woodstock, NY; Ash Tree Publishers, 1992.

Menopause, A Second Spring, Honora Lee Wolfe. Boulder CO; Blue Poppy Press, 1995.

Everyone should have his or her vitamin D level checked at least once a year (infants through the elderly).

Below are conditions that have been associated with vitamin D levels:

< 10 ng/mL Severely deficient
< 15 ng/mL Risk of rickets
< 20 ng/mL 75% greater risk of colon cancer
< 30 ng/mL Deficient
Increased calcium loss from bones, osteoporosis
Poor wound healing
Increased muscle pain
Increased joint and back pain
Greater risk of depression
Increased diabetes
Increased schizophrenia
Increased migraines
Increased autoimmune disease (lupus, scleroderma)
Increased allergies
Increased preeclampsia
Increased inflammation

30–50 ng/mL - Suboptimal levels
< 34 ng/mL - Twice the risk of heart attack
< 36 ng/mL - Increased high blood pressure
< 40 ng/mL - Three times the risk of multiple sclerosis
50–80 ng/mL - Optimal levels
> 50 ng/mL - 50% reduction in breast cancer, decreased risk of all solid cancers
80–100 ng/mL - Slowing of cancer growth in patients with cancer
> 100 ng/mL - Increased risk of toxic symptoms (hypercalcemia)

Natural Production of Vitamin D

Your skin makes vitamin D when it is exposed to a pinking dose of sunlight. How much vitamin D you make depends on your age, how much skin is uncovered, and your skin tone. Without sunblock and with arms and legs exposed, your skin will make 10,000 to 15,000 units of vitamin D in one pinking sun exposure, on average. (Sunblock with an SPF of more than 15 blocks 100% of vitamin D production in the skin.)
Depending on where you live (latitude), you may only get enough radiation from the sun for vitamin D production between May and October. Also, the darker your skin, the more sun you need to make enough vitamin D.

Vitamin D Supplementation Doses

Normal dosing of vitamin D depends on your blood levels. Treatment doses for blood level ranges
are:
<10 ng/mL – 10,000 units per day
10–20 ng/mL – 10,000 units per day
20–30 ng/mL – 8,000 units per day
30–40 ng/mL – 5,000 units per day
40–50 ng/mL – 2,000 units per day

If you are taking a vitamin D supplement, adequate calcium and magnesium intake are also required.
It is very difficult to get too much vitamin D. People can take up to 10,000 units per day for
6 months and not have adverse effects. However, people with sarcoid, tuberculosis, Lyme disease,
lymphoma, and kidney disease have to be supplemented carefully because of an increased risk of
their blood calcium level becoming too high.

Rechecking Your Vitamin D Level

It is recommended that you recheck your vitamin D level within 2 weeks to 2 months after starting
supplementation, depending on your medical and health condition. Other lab tests for calcium,
ionized calcium, magnesium, and parathyroid hormone level (PTH) may be done during the recheck

Taking time for the eating experience can help us to reduce cravings, control our portion sizes, and
enhance our interconnectedness with the flow of people, animals, and nature that contributed to the food
to our plate. Here are some tips to enhance your eating experience to make it more deep and healing:

1. Eat in a setting where you feel relaxed. If you are eating in the car, in front of a computer doing
work, or on the phone, you are not able to give full attention to eating, and, as a result, you may tend to eat
more or eat foods that are not healing. If you are feeling emotional and are tending towards eating, see if
you can first acknowledge and express your emotions rather than eating them. These practices will all help
with the digestive process – helping you to get the most out of food.

2. Eat a palette of colors. Many people eat a “brown, yellow, and white diet”. Instead of lackluster, bland
eating, try to sample all the colors of food, including red, orange, yellow, green, and purple, to ensure that
you get enough of the important phytochemicals that have health benefits.
a. Red: Red apples, beets, red cabbage, cherries, cranberries, pink grapefruit, red grapes, red peppers,
pomegranates, red potatoes, radishes, raspberries, rhubarb, strawberries, tomatoes, watermelon
b. Orange: Apricots, butternut squash, cantaloupe, carrots, mangoes, nectarines, oranges, papayas,
peaches, persimmons, pumpkin, tangerines
c. Yellow-Green: Green apples, artichokes , asparagus, avocados, green beans, broccoli, Brussels sprouts,
green cabbage, cucumbers, green grapes, honeydew melon, kiwi, lettuce, lemons, limes, green onions,
peas, green pepper, spinach, zucchini
d. Blue-Purple: Purple kale, purple cabbage, purple potatoes, eggplant, purple grapes, blueberries,
blackberries, boysenberries, marionberries, raisins, figs, plums

3. Eat with others. Eating is a communal event, a social occasion. The act of sharing food with others can
be enriching for everyone involved and may help you with focusing on the people than on the amount of
food eaten.

4. Sample a variety of flavors. When we don’t eat all of the variety of flavors at a meal – salty, sweet,
bitter, pungent, and savory – we may come away from the meal feeling like we are “missing something,”
and ultimately, food cravings can result. By getting small amounts of all the flavors of food, a practice
common in other cultures such as in Asia, we may feel more fulfilled and desire less food after a meal.

5. Chew thoroughly. The process of digestion begins in the mouth where enzymes are secreted in saliva to
break down food. If we do not properly chew and make our food morsels smaller, we may be subject to
indigestion and other digestive problems. The act of eating allows us to be mindful, and in the moment, of
our exchange of energy with foods.

It has recently been suggested that nuts may be considered a “health food.” During the recent low-fat craze,
Americans were convinced that nuts were too high in fat to include in a healthy diet. The fact that they are
excellent sources of protein, minerals (magnesium and copper), "good" monounsaturated fats, vitamin E, folic
acid, fiber, and naturally occurring cholesterol-lowering compounds called plant sterols, as well as quite low in
“artery-clogging” saturated fats and therefore good for the heart, was not ever mentioned.

Several studies over the past several years have shown the health benefits of nuts:

• The Nurses’ Health Study found that women who ate 5 ounces or more of nuts per week reduced their
risk of dying from heart disease by 35%. The researchers also noted that the nurses who were nuteaters
tended to weigh less than the nurses who did not eat nuts (BMJ 1998;317:1341-1345).
• In the Iowa Women’s Health Study, women who ate nuts or seeds more than 4 times a week were
40% less likely to die of coronary heart disease than similar women who didn’t eat nuts (N Engl J Med
1996;334: 1156-1162).
• 31,000 Seventh-Day Adventists who ate nuts more than 4 times a week were half as likely to die of a
heart attack as those who ate nuts less than once a week (Arch Intern Med 1992;152:1416-1424).
• In the Physicians’ Health Study, men who ate nuts at least twice a week had half the rate of sudden
cardiac death as men who rarely or never ate nuts (Arch Intern Med 2002;162:1382-1387).
• A study in Circulation (2004;109:1609-1614) reported that when walnuts were substituted for about
one third of the calories supplied by olives and other monounsaturated fats, the elasticity of the
arteries increased by 64%, and levels of vascular cell adhesion molecules were reduced.

Many studies using peanuts, walnuts, almonds, macadamia nuts, pecans, pistachios, and hazelnuts showed that
diets containing nuts or nut butters lowered LDL cholesterol levels by about 10 to 15 points. In addition, nuts
may help dilate blood vessels due to the presence of the amino acid arginine, which may help to lower elevated
blood pressure levels. Certain nuts like pecans, walnuts, and almonds contain tryptophan, an amino acid that
stimulates the production of serotonin in the brain, which can improve depression and promote relaxation.
While nuts are calorically dense and easy to overeat, they are also a satisfying snack. It has been suggested that
people trying to lose weight who eat nuts tend to be more compliant with their diets because the fat and fiber
content of nuts makes them very filling.

An ounce of nuts is usually equal to about 170 to 180 calories. Sample amounts are approximately 20 almonds,
15 cashews, 18 hazelnuts, or 10 walnut halves. The best way to add nuts to your diet is to eat them instead of
other foods, especially ones that contain heart-damaging fat (cakes, cookies, chips, etc.). Portion control is key.

Here are some ways to add healthy "nut" fat to your diet:
• Top hot or cold cereal with nuts.
• Sprinkle almonds on top of yogurt.
• Add nuts to your salads.
• Use nuts to replace croutons in salads or soups.
• Sprinkle pine nuts on pasta.
• Add slivered almonds to chicken salad.
• Add nuts to quick breads such as pancakes, waffles, or muffins.
• Add a handful of nuts to steamed veggies.
All nuts are healthy, but walnuts and almonds have particular benefit:
• Walnuts, a great source of omega-3 essential fatty acids, are heart-protective, promote better cognitive
function, and provide anti-inflammatory benefits. Walnuts also contain the antioxidant compound
ellagic acid, known to fight cancer and support the immune system. In a study reported in
Phytochemistry (2003;63:795-801), researchers identified 16 polyphenols in walnuts, including three
new tannins, with “remarkable” antioxidant activity.
• Almonds, one of the best nuts for lowering cholesterol, are rich in many nutrients: potassium,
manganese, copper, vitamin E, selenium, magnesium, and calcium. One-fourth cup of almonds
contains almost as much calcium as a ¼ cup of milk.

Detoxification and Healing: The Key to Optimal Health, Sidney MacDonald, Baker. Keats Publishing; New
Canaan, CT, 1997

Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief, Neal D. Barnard
(Contributor), Jennifer Raymond (Contributor). Harmony Books, 1998

The Yeast Connection Handbook, William Crook. Professional Books, Inc.; Tennessee, 1997

Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health, Udo
Erasmus. Alive Books; Vancouver, Canada, 1999

The Four Pillars of Healing, Leo Galland. Random House; New York, 1998

The “New” Becoming Vegetarian, Vesanto Mellina, and Brenda Davis. Healthy Living Publications; Tennessee,
2003

How to Prevent and Treat Cancer with Natural Medicine, Michael Murray, Tim Birdsall, Joseph Pizzorno, and
Paul Reilly. Riverhead Books; New York, 2002

How to Prevent and Treat Diabetes with Natural Medicine, Michael Murray and Michael Lyon. Riverhead
Books; New York, 2003

Encyclopedia of Nutritional Supplements : The Essential Guide for Improving Your Health Naturally,
Michael T. Murray. Prima Publishing, 1996

Encyclopedia of Natural Medicine, Michael T. Murray and Joseph E. Pizzorno. Revised 2nd Edition, Prima
Publishing; Rocklin, CA 1997

Healing With Whole Foods: Oriental Traditions and Modern Nutrition, Paul Pitchford. North Atlantic Books;
Berkeley, CA, 1996

Why Zebras Don't Get Ulcers : An Updated Guide to Stress, Stress-Related Diseases, and Coping, Robert M.
Sapolsky. W.H Freeman & Co.; New York, 1998

Smart Fats: How Dietary Fats and Oils Affect Mental, Physical and Emotional Intelligence, Michael A.
Schmidt. Frog Ltd., 1997

How To Prevent And Treat Diabetes With Natural Medicine, Michael T. Murray, Tim Birdsall, Joseph E.
Pizzorno, Paul Reilly. Riverhead Books, New York 2003

Close to the Bone: Life Threatening Illness and the Search for Meaning, Jean Shinoda Bolen. Red
Wheel/Weiser, LLC, San Francisco 2007

Imagery in Healing, Jeanne Achterberg. Shambhala Publications; Boston, MA 1985

Prepare for Surgery Heal Faster, Peggy Huddleston. Angel River Press; Cambridge, MA 1996

Women's Bodies Women's Wisdom: Creating Physical and Emotional Health and Healing, Christiane
Northrup. Bantam Books, New York 1998

Wisdom of Menopause: Creating Physical and Emotional Health and Healing During the Change, Christiane
Northrup. Bantam Books, New York 2001

Mother Daughter Wisdom: Creating a Legacy of Physical and Emotional Health, Christiane Northrup.
Bantam Books, New York 2005

Dried Fruit - Avoid raisins, apricots, prunes, figs, etc.

Aged Cheese - Some cheeses are OK if milk is not a problem, e.g. cottage cheese, mozzarella, provolone, ricotta, and farmer’s cheese.

Mushrooms

Leftovers - Eat within 24 hours unless frozen (microwave frozen food to thaw quickly).

Over-ripe Fruits and Vegetables - Avoid produce that is discolored, wilted, or mushy.

Breads - Check ingredients. Malted means moldy. Dough conditioners are moldy.  Sourdough is the worst (sometimes labeled yeast-free). Bread develops surface mold after a day (store in the freezer and use as needed from freezer). Tortillas, biscuits, muffins, cakes, and cookies are usually yeast-free.

Tomato Products - Juice, sauce, paste, ketchup, etc., are made from moldy tomatoes.

Beer - The darker the brew, the more mold it contains.

Wine and Wine Vinegar - White wine is the least moldy; clear vinegar may be tolerated.

Most Liquors - Vodka, tequila, and clear rums are the least moldy.

Multi-B Vitamins - These contain either yeast or mold (rice hulls are moldy).

Processed Meats - These include hot dogs, sausage, salami, bologna, etc. Solid preserved meats such as ham, turkey, pastrami, may be OK.

Hamburger Beware! - These are often made from aged meat; eat within a day of grinding.

Products of Aspergillus Fermentation - These include soy sauce, chocolate, tea (black), malt extract (bread, cereals), Lactaid (milk additive), citric acid (a very common food additive, not derived from citrus fruit), fruit juice (commercial juices often from moldy fruit; many contain mold enzymes added in processing), digestive enzymes (pancreatic are OK), and cholesterol lowering enzymes.

Note: All foods will become moldy with time. Shop frequently, buy in small quantities, and when in doubt, ask the vendor about the freshness of his foods. Read labels. Molds thrive on sugar—control your intake. A moldy environment (home, office, school, church, car) can be an additional problem. Do not store food in frost-free freezers for more than one to two weeks because of the automatic thaw
cycle several times a day. Organic foods are more likely to mold.

Fiber can be of two different types even in the same food. Crude fiber is indigestible plant fiber of the same
composition as wood. Dietary fiber is plant material that is normally left undigested after passing through the
body’s digestive system. Dietary fiber is the kind that tends to form gels, allowing the body’s waste to form into
soft and bulky stools which function to more efficiently sweep out toxins and potential toxins.. By decreasing the
length of time food stays in the intestinal tract, fiber decreases the incidence of fermentation of food. Additionally,
dietary fiber helps to bind onto some toxic substances in the colon, reducing their reactivity.
Interestingly, fiber also has some very strong effects within the body. Fiber decreases the time it takes to empty the
stomach, allowing for gastric juices to more fully break the food down. Of particular note, fiber lowers serum
cholesterol significantly, marinating healthy arteries. It also slows down the absorption of glucose, and increases
the body’s sensitivity to insulin, resulting in a healthy sugar metabolism which will prevent adult onset diabetes.
BEANS AND TOFU
Product Fiber (g)/serving
Nile Spice Black Bean Soup 12
Amy’s Lentil Soup (1 c.) 9
Nile Spice Split Pea Soup (1 c.) 8
Beans or Lentils (1/2 c., cooked) 5-8
Progresso Vegetable Classics Lentil Soup (1 c.) 7
Progresso Minestrone Soup (1 c.) 5
Health Valley Vegetable Barley Soup 4
Boca Burger or Garden Burger (1) 4
BREADS
Product Fiber (g) /serving (1 slice)
Tortilla, Low carbohydrate 8-9
Orowheat Light whole wheat 7
Orowheat Light 9 grain 6
Pita, Whole Wheat 5
Tortilla, Whole Wheat 2
Pumpernickel or rye bread 2
Ezekiel Sprouted Grain 3
Orowheat 100% whole wheat 3
Pita1 or Tortilla, White Flour 1
GRAINS AND PASTA
Product Fiber (g) /serving
Barley (1 c.) or Bulgur (3/4 c.) 6
Whole wheat macaroni or spaghetti (1 c.) 4
Brown rice (3/4 c.) 3
Couscous, Macaroni, or Spaghetti (1 c.) 2
White Rice (2/3 c.) 1
Rice Noodles 0
CEREALS (serving size and calories vary with each cereal)
Product Fiber (g) /serving
General Mills Fiber One (1/2 c. 60 cal) 14
Kashi Good Friends (1 cup 170 cal) 12
Kellogg’s All-Bran with Extra Fiber (1/2 c. 80 cal) 10
Post Shredded Wheat ‘n Bran (1 ¼ cups 200 cal) 8
Cascadian Farm Hearty Morning (3/4 c. 200 cal) 8
Kellogs Raisin Bran (1 c. 190 cal) 7
Kashi Seven in the Morning (½ c 210 cal) 7
Post Shredded Wheat (1 c. 170 cal) 6
Post Grape Nuts (1/2 c. 200 cal) 6
Quaker Oat Bran Cereal (1 c., ckd. 150 cal) 6
Quaker Crunchy Corn Bran (3/4 cup 90 cal) 5
Post Bran Flakes (¾ cup 100 cal) 5
Health Valley Oat Bran Flakes (3/4 cup 110 cal) 4
Quaker Quick Oats or instant oatmeal (1 c., ckd 150 cal) 4
Cheerios, Cascadian Farm Breakfast O’s, or Wheaties (1 c. 110 cal) 3
Kellogg’s Corn Flakes, Product 19, Rick Krispies, or Special K (1 c. 100 cal) 1
CRACKERS AND SNACK FOODS
Product Fiber (g)/serving
Wasa Fiber Plus Crispbread (3) 9
Wasa Hearty Rye Crispbread (3) 7
Wasa Fiber Rye (3) 6
No-Oil Tortilla Chips (15-20) 2-4
Whole Wheat Matzos (1) 4
Popcorn (4 c.) 3-4
Ryvita Sesame Rye or Kavli Hearty Thick (2) 3
Triscuits (13) 3
Health Valley Rice Bran Crackers (6) 3
Peanuts ¼ cup 3
Lundberg Rice Cakes (1) 2
Stoned Wheat Thins (4) 1
Quaker Rice Cakes (1) 0
FRUITS AND JUICES
Product Fiber (g) /serving
Raspberries 8
Blackberries (1 c.) 8
Strawberries (2 c.) 7
Blueberries, raw (1 c.) 7
Cranberries (1 c.) 4
Figs, dried (2) 5
Apple (1) or Pear (1) with skin 4
Apple, without skin (1) 3
Prunes, dried (5) 3
Fresh figs (2) 3
Apricots (4) 3
Banana (1) or Orange (1) 3
Cantaloupe (2 c.) 2
Cherries (15 ) 2
Apricots, dried (1/4 c.) 2
Nectarine (1), Plums (2), or Peach (1) 2
Watermelon (2 c.) 2
Grapes (20), or Grapefruit (1/2) 1
Orange juice (1 c.) 0
VEGETABLES
Product Fiber (g) /serving
Green peas (1/2 c. frozen) 5
Green peas (1/2 c. canned) 4
Broccoli (1 c. cooked) 5
Broccoli (1 c. raw) 3
Sweet potato, medium, baked with skin, (1) 4
Potato, medium, baked with skin (1) 3
Corn (1/2 c fresh, canned or frozen) 3
Spinach1 (1/2 c. cooked) 3
Cabbage (1 c. shredded, cooked) 3
Brussels sprouts (5) 3
Carrots (1/2 c. cooked) 3
Carrots, raw (1/2 c.) 2
Cauliflower or Green beans (1/2 c. cooked) 2
Lettuce, romaine (1 1/2 c.) 2
Lettuce, iceberg (1 1/2 c.) 1

Your adrenal glands sit on top of the kidneys and secrete important hormones: cortisol, adrenaline, and
dehydroepiandrosterone (DHEA). These hormones help you to buffer stress and adapt to everyday life
demands by determining the stress response.
Under stress, healthy adrenals increase their output of cortisol and DHEA to enable you to preserve health.
They also secrete adrenaline, giving you a boost of energy when needed. If this becomes chronic, the adrenals
can no longer keep up with the demand, and DHEA levels begin to fall, signifying adrenal exhaustion. In
addition, the oversecretion of adrenaline can cause you to feel anxious and nervous. Complaints of insomnia,
fatigue, depression, irritability, and digestive difficulties are also common. As adrenaline surges during stress,
digestive enzymes are simultaneously lowered, and blood sugar levels initially rise. As this becomes a more
chronic occurrence, the results of high cortisol and adrenaline levels from prolonged stress include:
• Diminished immune function
• Depletion of cortisol, resulting in low blood sugar
• Less restful sleep
• Increased lipid levels of blood fats
• Water retention
• Loss of cellular potassium, a very important mineral
• Lowered insulin sensitivity, with a higher susceptibility to diabetes
• Loss of the capacity to produce sufficient DHEA
Functions of cortisol
• Converts proteins into energy by increasing amino acids in the bloodstream
• Stimulates the liver to convert amino acids to glucose as needed for energy
• Counters inflammation and allergies
• Helps maintain blood pressure
• Aids in stress reactions
Functions of DHEA
• Precursor to testosterone and estrogen
• Improves resistance to viruses, bacteria, parasites, allergies, and cancer
• Prevents osteoporosis
• Lowers total and LDL cholesterol
• Increases muscle mass and decreases body fat
Restoration
• Diet should avoid refined sugars, caffeine, and alcohol and should include several small meals
containing protein.
• Determine allergic foods and avoid them.
• Ginseng and/or licorice tea can be supportive.
• Adequate vitamin C is important.
• Get adequate sleep and go to bed by 10pm
• Use stress-management techniques.
• Deal with emotions as needed with laughter, breathing, and/or professional help.
• Engage in light exercise.
• Get daily outdoor light.

Encyclopedia of Natural Healing for Children and Infants, Mary Bove. Keats Publishing, Inc; New Canaan, CT,
1996
Solving the Riddle of Your Hard-To-Raise Child, William Crook, and L.J. Steven. New York, Random House and
Professional Books; Jackson, Tennessee, 1987
Detecting Your Hidden Food Allergies, William Crook. Professional Books; Jackson, Tennessee, 1987
There Are Better Ways to Help These Children, William Crook. (Pamphlet), International Health Foundation, Inc.
P.O. Box 3494, Jackson, Tennessee 38303
Help for the Hyperactive Child, William Crook, Professional Books; Jackson, Tennessee, 1991
Superimmunity for Kids, Leo Galland. Dutton; New York, 1988
Feeding the Young Athlete, Cynthia Lair and Scott Murdoch. Moon Smile Press; Seattle, WA, 2002
Healing the Hyperactive Brain, Michael Lyon, Focused Publishing; Calgary, Canada, 2000
Allergies and the Hyperactive Child, Doris J. Rapp. Simon and Schuster, Inc.; New York, 1979
Is This Your Child?, Doris J. Rapp. William Morrow; New York, 1991
How to Get Your Child to Eat… But Not Too Much, Ellyn Satter. Bull Publishing Co.; Palo Alto, CA, 1987
Healing Childhood Ear Infections – Prevention, Home-care, and Alternative Treatment, M.A. Schmidt. North
Atlantic Books; Berkeley, California, 1996
Natural Treatments for ADD and Hyperactivity, Skye Weintraub. Woodland Publishing; Pleasant Grove, UT,
1997

I'm not sure if you are familiar with Dr. Joseph Mercola.  He has a wonderful website that is full of useful information.  The following is a summation of an article from November 29, 2010.

Conventional versus Organic Vegetables
True organic farmers never use:
Pesticides
Synthetic fertilizers
Sewage sludge
Genetically modified organisms
Ionizing radiation

Findings from the EPA suggests the 60% of herbicides, 90% of fungicides and 30% of insecticides may be
carcinogenic and also damaging to the nervous system.  These agents have been linked to health issues including
Neurotoxicity
Endocrine dysfunction
Suppression of the immune system
Male infertility
Miscarriages
Parkinson's disease

Based on testing by the Environmental Working Group of the 43 different fruit and vegetable categories the highest pesticide load was found in:
Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Grapes (imported)
Pears
Spinach
Potatoes

The lowest residual pesticide load was found in:
Broccoli
Eggplant
Cabbage
Bananas
Kiwi
Asparagus
Sweet peas (frozen)
Mango
Pineapple
Sweet corn (frozen)
Avocado
Onion

This is a list of the Highly Recommended Vegetables whether you are eating raw or juicing:
Asparagus
Avocado (a fruit)
Beet greens
Bok Choy
Broccoli
Brussel Sprouts
Cauliflower
Celery
Chicory
Chinese Cabbage
Chives
Collard greens
Cucumbers
Dandelion Greens
Endive
Escarole
Fennel
Green and Red Cabbage
Kale
Kohlrabi
Lettuce: Romaine, Red Leaf, Green Leaf
Mustard Greens
Onions
Parsley
Peppers: Red, Green, Yellow and Hot
Tomatoes
Turnips
Spinach
Zucchini

A vegetable to avoid is Potatoes.

Did you know that 3 out of 4 people have food intolerance?  There are so many health issues plaguing us today that can simply be related to foods we place in our bodies.

Again, we have to give credit for this article to Deborah Manners.  She has a wonderful website (foodintol.com).  Take the time to visit.

Deborah has revealed 12 warning signs of food intolerance.  Let us look at them.

1.  Tiredness, drowsiness and/or no energy.  If the body is working hard to digest a food it isn't capable of handling, then necessary energy used for daily living is lost.  These symptoms are fixable.
2.  Frequent headaches (including migraines) - Eating certain foods such as gluten, or dairy or yeasts can create a slight inflammatory response leading to and perpetuating headaches.  They are fixable.
3.  Stomach bloating, nausea, diarrhea, constipation, or gas - These symptoms as well as the famous Irritable Bowel Syndrome are common with food intolerance.  They are fixable.
4.  Mouth ulcers - Signs of a stressed immune system from food intolerance.  Unrecognized proteins cause an inflammatory response.
5.  Asthma, chronic cough, bronchitis, colds/flu - More examples of the body's inflammatory response to food intolerance attacking the respiratory tract.
6.  Chronic skin conditions as in eczema and psoriasis - More evidence of food intolerance.
7.  Backache or aching joints - Again, products of inflammation.
8.  Weight changes - The thyroid can be affected resulting in metabolic dysfunction leading to either weight gain or loss.  People that stay thin regardless of their intake may have food intolerance causing impaired absorption.
9.  Fungal or yeast infections - These opportunistic organisms can attack the body when it is busy addressing half-digested foods.  Our defenses are down.
10.  Clumsiness or lack of co-ordination - The nervous system and joints can be affected by inflammation generated from food intolerance.
11.  Infertility of miscarriage - Food intolerance can affect both men and women.  Again, inflammation can affect the ability to conceive and carry a pregnancy.
12.  Cravings and addictions - As  Deborah states, "Are there foods you absolutely cannot live without?"  If so you
may be exhibiting another sign of food intolerance.

WELL,NOW THAT IS FOOD FOR THOUGHT!

I am going to try and summarize an article from Deborah Manners at deborah@foodintol.com.au.  She has done a nice job in expressing her thoughts in a succinct fashion.
Food intolerance is the inability to fully digest a food.
Surprising Facts About Food Intolerance
1.  Delayed reactions - Generally when people have a symptom they tend to blame the last food they ate.  This is a misconception.  Sometimes it can take hours to days to even months for symptoms to show.
2.  Trigger foods confuse things - If you have an intolerance to one of the four main four (gluten, dairy, yeast, and fructose) you become more sensitive to all things.  Then when you consume a food and react to it, you immediately blame it.  Once you address the underlying intolerance other sensitivities correct themselves.
3.  It is genetic - You got it from your parents who get it from their parents and you will pass it on to your offspring.  It is important to share this information wi9th the family.
4.  It is linked to chronic disease - Statistically, research shows that untreated food intolerance can result in people having a higher risk of developing chronic diseases such as diabetes, heart disease, arthritis, etc.
5.  It is poorly diagnosed by doctors - First you have to suspect it.  It really isn't that rare.  Clinical testing may not always show the problem.