CHAPTER 1 INTRODUCTION TO NUTRITION... 3 VERY SIMPLE FOOD RULES... 5 CHAPTER 2 DIGESTION... 6 The Parts of You That Aren t You- Our Living Shield...
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1 CHAPTER 1 INTRODUCTION TO NUTRITION... 3 VERY SIMPLE FOOD RULES... 5 CHAPTER 2 DIGESTION... 6 The Parts of You That Aren t You- Our Living Shield... 6 Stage One- Seeing, Smelling, Tasting (not stressing)... 8 Stage Two- Stomach, Here It Comes... 9 Stage Three- Enzymes, Bile, Bacteria, and ph Stage Four- Recovery of Electrolytes and Anaerobe/Probiotic Farming The Unhappy Digestive Tract When Should I Eat? Not as Often as You Think Checklist and Notes: CHAPTER 3 START WITH THE BASICS PROTEIN Ways to Calculate Your Daily Minimum Protein Requirement Getting Protein POTASSIUM FOR VITAL ENERGY Sample Protein - Potassium Meals Potassium Calculator- Daily Optimum: Potassium Quickie Recipes Potassium Bread Recipe (only for the peanut, wheat and dairy tolerant) WATER Dehydration-Avoid Checklist and Notes: CHAPTER 4 LECTINS- GLYCOPROTEINS AND DISEASE Lectin-The Definition Do Dietary Lectins Cause Disease? Lectins In Plain English What Does Lectin Intolerance Mean To Me? Determining Intolerance To Lectins and Treatment Lectin Research Abstracts Testing for Lectin Intolerance Checklist and Notes: CHAPTER 5 ABOUT FATS Fats and Oils: Rules for Handling and Storage Terms Used SOME SCIENTIFIC FATTY ACID STUFF YOU NEED TO KNOW... 60
2 Fats and Light Fats and Degenerative Disease Omega-6 (vegetable oils) and Cancer ESSENTIAL FATS FOR HUMANS Omega-3 (Fish Oil, not flax) Fatty Acid Supplementing Omega Fats and Disease- The Importance of Omega Key Facts Regarding n-3 and n Extra Virgin Olive Oil- Nature s Tree of Life Essential Fatty Acids Explained Omega-3 Fatty Acid Food Sources Omega-6 Fatty Acids NIH Conference 2000 Essential Fats Fatty Acid Table and Graph Explanations To Summarize Fats Checklist and Notes: CHAPTER 6 MINERALS, STRUCTURAL AND FUNCTIONAL MAGNESIUM- THE RELAXER Formula To Calculate Magnesium Daily Requirement CALCIUM, MAGNESIUM AND VITAMIN D- METABOLIC FACTORS D, Magnesium, and Calcium - What and When Magnesium Supplementation WESTERN DIET DEFICIENCY DISEASE Beef Bone Stock - building/maintaining bones and joints Checklist and Notes: CHAPTER 7 SUNLIGHT AND HEALTH Ultraviolet Light The D Connection United States Latitudes and Sunlight CHAPTER 8 VITAMINS, MINERALS AND MACRONUTRIENTS How Vitamins and Minerals Are Measured Fat Digestion and Fat-soluble Vitamins Critical Nutrients, A, D, and Folic Acid Vitamin B complex Folic Acid MTHFR Gene Mutations- When Supplemental Folic Acid is NOT a Good Idea
3 Vitamin B Another Look at Vitamin C- Pauling Was Right Vitamin D Vitamin E Vitamin K, Anti-oxidant Extraordinaire Micro-Minerals Trace Minerals Electrolytes Checklist and Notes: CHAPTER 9 BASIC FOOD PLAN- EASY WAY OR HARD WAY Formula For Determining Your Daily Nutrient Need CARBOHYDRATES Best Sources Of Carbohydrates PROTEINS FATS FOOD, HOW MUCH AND WHEN SAMPLE MEALS CHAPTER 10 PUTTING IT ALL TOGETHER The Checklist The Concepts DEBUNKING MEDIA NUTRITION MYTHS SPECIAL SITUATIONS Dairy or Grain or Legume (LECTIN) Intolerant Vegetarian/Vegan CHAPTER 11 HOW FOOD DESTROYS- ELEVATED FASTING INSULIN Insulin and What We Eat Insulin and When We Eat REVERSING HYPERINSULINEMIA (AND INSULIN RESISTANCE) Time Restricted Feeding (i.e. Intermittent Fasting, the real deal) CHAPTER 12 EXERCISE FOR LIFE AND HEALTH High Intensity Intermittent Training (HIIT) CHAPTER 13 HEALTH, IMMUNITY AND AGING Our Living Shield (why microbes ARE our immune system) Vitamin C and Immunity Vaccinate? Aging, the Thyroid, Vitamin D, Fasting Insulin, and Probiotics
4 Final Words on Immunity CHAPTER 14 SPECIAL PROTOCOLS FOR SPECIAL SITUATIONS Staying Well For Colds and Flu With or Without Fever Including H1N Olive Leaf Extract Antibiotics, When and How? A Healthy Gut May Resist Allergies, Asthma Low Blood Sugar or Following Sugar or Alcohol Bingeing Depression-Mild Anxiety Pain and Inflammation- Acute or Chronic Headaches Hypertension PSA- Prostate Specific Antigen-Prostate Cancer Healthy Teeth and Gums Insomnia Chronic Insomnia-Intermittent To Prevent Viral Infections Which Frequently Occur After Flying For Jet Lag For PMS MELATONIN, NOT JUST FOR SLEEP DIGESTIVE DISTURBANCES YOUR DIGESTIVE TRACT- A REVIEW IMMUNE RESTORATION PROTOCOL Lactoferrin ASPIRIN, ADVIL, MOTRIN AND OTHER NSAIDS, SAFE USE OF PAIN MEDS TOPICAL OINTMENT RECIPES AND APPLICATIONS Your Skin Vitamin C and Your Skin Soaks Ointments, Sprays and Lotions C Spray or Lotion to Prevent and Reverse Sun Damage SUPPLEMENT FORMULA FOR ANIMALS Pet Dysbiosis (Gut bugs including Giardia) SANITATION OF FOOD AND FOOD AREAS CHAPTER 15 SPECIAL CONSIDERATIONS
5 Healthy Brain and Aging Hidden Enemies- Mycoplasmas, Chlamydia and the Dreaded Viruses Fibromyalgia/Chronic Fatigue Polycystic Ovarian Syndrome- PCOS Pregnancy- Creating New Life Feldenkrais for Healing Bodily Injury and Chronic Pain CHAPTER 16 OTHER PEOPLE S IMPORTANT STUFF SUGAR S GOOD SIDE ABOUT FATS, AGAIN The OILING of AMERICA Part 1 of The OILING of AMERICA Part 2 of SOY-SCIENTIFIC DEBATE From Tofu and Tacos To Burgers and Baby Formula Tragedy and Hype- The Third International Soy Symposium SOY- REAL DANGERS Brain Aging and Midlife Tofu Consumption Soy Formulas and the Effects of Isoflavones on the Thyroid Infantile Leukemia and Soybeans- a hypothesis Vegetarian Diet In Pregnancy Linked To Birth Defect Soy Lowers Brain Calcium-binding Protein, A Brain Protector ADDENDUM Suggested Reading List Clinical Tests and Laboratories Skin Type Sun Guidelines Sunning Chart UV-B Meters Getting Started- How to Begin Safe Supplement Information, check your multi Amino Acid Supplements Additional Supplements Pregnancy Supplements INDEX OF FIGURES INDEX
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