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... 11 Stage Four- Recovery of Electrolytes and Anaerobe/Probiotic Farming... 14 The Unhappy Digestive Tract... 15 When Should I Eat? Not as Often as You Think... 17 Checklist and Notes:... 19 CHAPTER 3 START WITH THE BASICS... 20 PROTEIN... 21 3 Ways to Calculate Your Daily Minimum Protein Requirement... 22 Getting Protein... 23 POTASSIUM FOR VITAL ENERGY... 27 Sample Protein - Potassium Meals... 31 Potassium Calculator- Daily Optimum:... 32 Potassium Quickie Recipes... 34 Potassium Bread Recipe (only for the peanut, wheat and dairy tolerant)... 35 WATER... 36 Dehydration-Avoid... 37 Checklist and Notes:... 39 CHAPTER 4 LECTINS- GLYCOPROTEINS AND DISEASE... 40 Lectin-The Definition... 40 Do Dietary Lectins Cause Disease?... 42 Lectins In Plain English... 44 What Does Lectin Intolerance Mean To Me?... 48 Determining Intolerance To Lectins and Treatment... 49 Lectin Research Abstracts... 49 Testing for Lectin Intolerance... 51 Checklist and Notes:... 52 CHAPTER 5 ABOUT FATS... 53 Fats and Oils: Rules for Handling and Storage... 58 Terms Used... 59 SOME SCIENTIFIC FATTY ACID STUFF YOU NEED TO KNOW... 60
Fats and Light... 61 Fats and Degenerative Disease... 63 Omega-6 (vegetable oils) and Cancer... 63 ESSENTIAL FATS FOR HUMANS... 64 Omega-3 (Fish Oil, not flax) Fatty Acid... 65 Supplementing Omega-3... 67 Fats and Disease- The Importance of Omega-3... 69 Key Facts Regarding n-3 and n-6... 70 Extra Virgin Olive Oil- Nature s Tree of Life... 71 Essential Fatty Acids Explained... 72 Omega-3 Fatty Acid Food Sources... 74 Omega-6 Fatty Acids... 75 NIH Conference 2000 Essential Fats... 76 Fatty Acid Table and Graph Explanations... 77 To Summarize Fats... 79 Checklist and Notes:... 80 CHAPTER 6 MINERALS, STRUCTURAL AND FUNCTIONAL... 81 MAGNESIUM- THE RELAXER... 81 Formula To Calculate Magnesium Daily Requirement... 82 CALCIUM, MAGNESIUM AND VITAMIN D- METABOLIC FACTORS... 83 D, Magnesium, and Calcium - What and When... 84 Magnesium Supplementation... 87 WESTERN DIET DEFICIENCY DISEASE... 89 Beef Bone Stock - building/maintaining bones and joints.... 91 Checklist and Notes:... 92 CHAPTER 7 SUNLIGHT AND HEALTH... 93 Ultraviolet Light... 93 The D Connection... 94 United States Latitudes and Sunlight... 98 CHAPTER 8 VITAMINS, MINERALS AND MACRONUTRIENTS... 99 How Vitamins and Minerals Are Measured... 99 Fat Digestion and Fat-soluble Vitamins... 100 Critical Nutrients, A, D, and Folic Acid... 100 Vitamin B complex... 102 Folic Acid... 103 MTHFR Gene Mutations- When Supplemental Folic Acid is NOT a Good Idea... 104
Vitamin B-12... 107 Another Look at Vitamin C- Pauling Was Right... 107 Vitamin D... 114 Vitamin E... 115 Vitamin K, Anti-oxidant Extraordinaire... 115 Micro-Minerals... 126 Trace Minerals... 130 Electrolytes... 132 Checklist and Notes:... 132 CHAPTER 9 BASIC FOOD PLAN- EASY WAY OR HARD WAY... 134 Formula For Determining Your Daily Nutrient Need... 134 CARBOHYDRATES... 135 Best Sources Of Carbohydrates... 136 PROTEINS... 136 FATS... 137 FOOD, HOW MUCH AND WHEN... 138 SAMPLE MEALS... 138 CHAPTER 10 PUTTING IT ALL TOGETHER... 140 The Checklist... 140 The Concepts... 141 DEBUNKING MEDIA NUTRITION MYTHS... 143 SPECIAL SITUATIONS... 145 Dairy or Grain or Legume (LECTIN) Intolerant... 145 Vegetarian/Vegan... 146 CHAPTER 11 HOW FOOD DESTROYS- ELEVATED FASTING INSULIN... 147 Insulin and What We Eat... 150 Insulin and When We Eat... 150 REVERSING HYPERINSULINEMIA (AND INSULIN RESISTANCE)... 152 Time Restricted Feeding (i.e. Intermittent Fasting, the real deal)-... 153 CHAPTER 12 EXERCISE FOR LIFE AND HEALTH... 161 High Intensity Intermittent Training (HIIT)... 166 CHAPTER 13 HEALTH, IMMUNITY AND AGING... 167 Our Living Shield (why microbes ARE our immune system)... 170 Vitamin C and Immunity... 173 Vaccinate?... 173 Aging, the Thyroid, Vitamin D, Fasting Insulin, and Probiotics... 174
Final Words on Immunity... 175 CHAPTER 14 SPECIAL PROTOCOLS FOR SPECIAL SITUATIONS... 176 Staying Well... 176 For Colds and Flu With or Without Fever Including H1N1... 177 Olive Leaf Extract... 179 Antibiotics, When and How?... 180 A Healthy Gut May Resist Allergies, Asthma... 181 Low Blood Sugar or Following Sugar or Alcohol Bingeing... 183 Depression-Mild... 183 Anxiety... 185 Pain and Inflammation- Acute or Chronic... 186 Headaches... 187 Hypertension... 189 PSA- Prostate Specific Antigen-Prostate Cancer... 189 Healthy Teeth and Gums... 190 Insomnia Chronic... 194 Insomnia-Intermittent... 195 To Prevent Viral Infections Which Frequently Occur After Flying... 196 For Jet Lag... 196 For PMS... 196 MELATONIN, NOT JUST FOR SLEEP... 197 DIGESTIVE DISTURBANCES... 198 YOUR DIGESTIVE TRACT- A REVIEW... 203 IMMUNE RESTORATION PROTOCOL... 206 Lactoferrin... 210 ASPIRIN, ADVIL, MOTRIN AND OTHER NSAIDS, SAFE USE OF PAIN MEDS... 212 TOPICAL OINTMENT RECIPES AND APPLICATIONS... 213 Your Skin... 213 Vitamin C and Your Skin... 215 Soaks... 215 Ointments, Sprays and Lotions... 216 C Spray or Lotion to Prevent and Reverse Sun Damage... 219 SUPPLEMENT FORMULA FOR ANIMALS... 221 Pet Dysbiosis (Gut bugs including Giardia)... 223 SANITATION OF FOOD AND FOOD AREAS... 223 CHAPTER 15 SPECIAL CONSIDERATIONS... 225
Healthy Brain and Aging... 225 Hidden Enemies- Mycoplasmas, Chlamydia and the Dreaded Viruses... 226 Fibromyalgia/Chronic Fatigue... 226 Polycystic Ovarian Syndrome- PCOS... 228 Pregnancy- Creating New Life... 229 Feldenkrais for Healing Bodily Injury and Chronic Pain... 231 CHAPTER 16 OTHER PEOPLE S IMPORTANT STUFF... 266 SUGAR S GOOD SIDE... 266 ABOUT FATS, AGAIN... 271 The OILING of AMERICA Part 1 of 2... 271 The OILING of AMERICA Part 2 of 2... 280 SOY-SCIENTIFIC DEBATE... 291 From Tofu and Tacos To Burgers and Baby Formula... 291 Tragedy and Hype- The Third International Soy Symposium... 293 SOY- REAL DANGERS... 304 Brain Aging and Midlife Tofu Consumption... 304 Soy Formulas and the Effects of Isoflavones on the Thyroid... 305 Infantile Leukemia and Soybeans- a hypothesis... 306 Vegetarian Diet In Pregnancy Linked To Birth Defect... 306 Soy Lowers Brain Calcium-binding Protein, A Brain Protector... 307 ADDENDUM... 309 Suggested Reading List... 309 Clinical Tests and Laboratories... 311 Skin Type Sun Guidelines... 314 Sunning Chart... 315 UV-B Meters... 315 Getting Started- How to Begin... 316 Safe Supplement Information, check your multi-... 318 Amino Acid Supplements... 319 Additional Supplements... 319 Pregnancy Supplements... 320 INDEX OF FIGURES... 321 INDEX... 321