DR ARNOTT S HANDOUT. Health Lectures 4 to 5 Arizona Campmeeting 2017
|
|
- Marcus McGee
- 6 years ago
- Views:
Transcription
1 DR ARNOTT S HANDOUT Health Lectures 4 to 5 Arizona Campmeeting 2017
2 VITAMINS DO MATTER Timothy J Arnott, MD Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine
3 NUTRIENT DEFICIENCIES OF VEGANS VERSUS OMNIVORES VEGANS CALCIUM IODINE VITAMIN B12 OMNIVORES CALCIUM IODINE FIBER FOLATE MAGNESIUM VITAMIN C VITAMIN E P. Appleby. Eur J Clin Nutr. 61(12): , 2007.
4 CRITICAL SUPPLEMENTS 1) Take vitamin D IU daily with meal lifelong. 2) If overweight (BMI 25-29), take vitamin D IU daily with meal lifelong. 3) If obese (BMI 30+), take vitamin D3 4000IU 6000IU daily with meals. 4) Chew vitamin B mcg daily lifelong. 5) Take a multivitamin daily with meal. I recommend Nature s Plus, Source of Life Gold, minitabs from A1 Supplements (online), two or three pills TWICE a day with meals. 6) Eat flaxseed, one tablespoon (pulse grind it to powder in a coffee grinder) daily. 7) Eat Chia seeds, not ground, one teaspoon at breakfast and lunch.
5
6 Take 200mcg daily of vitamin K2 (MK7).
7
8 VITAMIN D3: TAKE IT FOR 2 EXTRA YEARS OF LIFE
9
10 Contains Vitashine. The only vegan D3. Vitashine is the world's first plant-derived Vitamin D3 made from lichen extract. Since D3 is usually derived from lanolin extracted from sheep's wool, Vitashine is the only D3 suitable for vegans and vegetarians. DailyD is the only D3 supplement Certified Vegan by Vegan.org.
11 VITAMIN B12: DON T LEAVE HOME WITHOUT IT
12
13
14 PATTERNS SEEN IN MEDICAL PRACTICE Average American Patients Total Cholesterol High (>200) LDL Cholesterol High (>100) Vitamin D Low (<45) Vitamin B12 Low (<500) Adventist Vegan Patients Total Cholesterol Ideal (~150) LDL Cholesterol Ideal (~80) Vitamin D VERY LOW (<30) Vitamin B12 VERY LOW (<300)
15 This finding is not unique to my medical practice. Scores of scientific articles have documented vegans to have the lowest vitamin B12 levels in the world. Hung CJ. J Nutr Feb;132(2): Ho-Pham LT. Eur J Clin Nutr Jan;66(1):
16 Vegans also have the highest homocysteine levels among the general population. Hung CJ. J Nutr Feb;132(2):
17 Twelve studies with subjects were included in the meta-analysis. Comparing the highest to lowest homocysteine level categories, heart attack deaths increased by 66%, heart attack and stroke deaths were 68% higher, and all causes of death 93%. J Zhejiang Univ Sci B Jan;16(1):78-86
18 Moreover, for each 5 point increase in homocysteine, heart attack death risk was 52% higher, risk of dying of heart attack and stroke increased 32%, and risk of dying from any cause increased 27%. J Zhejiang Univ Sci B Jan;16(1):78-86
19 HOWEVER, IT DOESN T HAVE TO BE THIS WAY, AND THIS IS NOT THE CASE AMONG VEGANS WHO FAITHFULLY TAKE VITAMIN B12. THAT S THE POINT.
20 Low vitamin B12 status does not undo all the benefits of a vegan or vegetarian diet. In fact, Adventists still have the greatest longevity of any group reported in the medical literature. Frazer G. Ten Years of Life Is it a Matter of Choice? Archives of Internal Medicine 2001; 161:
21 However, our Adventist longevity advantage would be even greater if vegetarian and vegan Adventists simply took a vitamin B12 supplement every day for the rest of their lives.
22 The potential medical consequences of low vitamin B12 blood levels (high homocysteine) should not be ignored.
23 REPORTED MEDICAL CONSEQUENCES OF LOW VITAMIN B12 Weakened Immune System Memory Loss Dementia Anemia Neuropathy Unsteady Gait Loss of Pregnancy Seizures Cardiovascular Disease Abdominal Aortic Aneurysm Cancer Wolberg, S. End Times Health War: How to Outwit Deadly Diseases through Super Nutrition and Following God's 8 Laws of Health. Destiny Image Publishing: Shippensburg, Pennsylvania, November 2014, Appendix 1.
24 Therefore, we do ourselves a great service of avoiding potential catastrophic adverse health outcomes daily chewing a sublingual vitamin B12 supplement, 2000mcg, for the rest of our lives!
25 VITAMIN B12 IN THE NORMAL RANGE IS NOT GOOD ENOUGH
26 Obtain a vitamin B12 blood test before you start taking vitamin B12. You will likely be told your level is in the normal range, and your physician may tell you your B12 level is fine. They may be wrong! Iqtidar N. J Pak Med Assoc Nov;62(11):
27 They are probably practicing medicine based on reference ranges, which are based on population samples, not based on optimal levels for health. Iqtidar N. J Pak Med Assoc Nov;62(11):
28 Make sure your vitamin B12 level is at the top of the reference range, namely, 1100 pg/ml.
29 If you want the lowest homocysteine level in the population, bring your B12 level to 1400 pg/ml. Tayama J. Hypertens Res Jun;29(6): Mann NJ. Eur J Clin Nutr Nov;53(11):895-9.
30 Homocysteine should be kept below 7.2 umol/l, and you may be best able to reach this goal with a vitamin B12 level at 1400 pg/ml. Tayama J. Hypertens Res Jun;29(6): Mann NJ. Eur J Clin Nutr Nov;53(11):895-9.
31 Vitamin B12 is especially important for pregnant mothers, nursing moms, and growing children. You cannot divide a cell without vitamin B12. In other words, you cannot sustain a pregnancy without adequate B12.
32 I urge you to CHEW a vitamin B12 supplement EVERY DAY. It will ensure when you adopt a plantbased diet (due to its fabulous health benefits), you will avoid any adverse outcomes tied to B12 deficiency. Wolberg, S. End Times Health War: How to Outwit Deadly Diseases through Super Nutrition and Following God's 8 Laws of Health. Destiny Image Publishing: Shippensburg, Pennsylvania, November 2014, Appendix 1.
33 CRITICAL SUPPLEMENTS 1) Take vitamin D IU daily with meal lifelong. 2) If overweight (BMI 25-29), take vitamin D IU daily with meal lifelong. 3) If obese (BMI 30+), take vitamin D3 4000IU 6000IU daily with meals. 4) Chew vitamin B mcg daily lifelong. 5) Take a multivitamin daily with meal. I recommend Nature s Plus, Source of Life Gold, minitabs from A1 Supplements (online), two or three pills TWICE a day with meals. 6) Eat flaxseed, one tablespoon (pulse grind it to powder in a coffee grinder) daily. 7) Eat Chia seeds, not ground, one teaspoon at breakfast and lunch.
34
35
36
37
38 FRIENDLY FATS Timothy J Arnott, MD Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine
39 SUPER NUTS
40 MOST POWERFUL ANTIOXIDANT NUTS 1. Walnuts (1,516) 2. Pecans (1,062) 3. Roasted Peanuts (197) 4. Pistachios (143) 5. Ground Flaxseed (113) Hazelnuts (194) 7. Pine Nuts (71) 8. Creamy Peanut Butter (66) 9. Cashews (66) 10. Almonds (53) 11. Brazil Nuts (47) 12. Macadamia Nuts (44)
41 LOW GLYCEMIC NUTS 1. Walnuts Pecans 0 3. Almonds 0 4. Hazelnuts 0 5. Macadamia Nuts 0 6. Peanuts Cashews - 21
42 HIGH POTASSIUM NUTS & SEEDS 1. Pistachio Japanese Chestnuts Almonds Pumpkin Seeds Brazilnuts European Chestnuts Pine Nuts Hazelnuts Watermelon Seeds Sesame Seeds Black Walnuts English Walnuts Macadamia Pecans Sunflower Seeds Coconut Meat Acorns Cashew Nuts Pinyon Pine Nuts Almond Butter Chia Seeds Sesame Butter Sunflower Seed Butter Cashew Butter Flaxseed 84
43 OMEGA-3 FATTY ACIDS
44 Flaxseeds are the most concentrated source of alpha-linolenic acid (ALA), as well as the most balanced ratio of omega 6-3, being 1:4. One teaspoon of flaxseed oil contains 2.5 g of ALA. One tablespoon of ground flaxseeds contains 1.6 g of ALA.
45 Leafy green vegetables including romaine, arugula and spinach Root vegetables including potatoes, yams, beets English walnuts (2.6 grams of ALA per ounce) Winter squash (664mg of ALA per cup) Soybeans (1.0g of ALA per cup) Tofu (0.4g of ALA per 100g)
46 Fish and fish oil are good sources of omega-3 because fish eat sea vegetables, plankton, algae and cyanobacteria! Vegans can get omega-3 the same way. AFA (Aphanizomenon flos-aquae) is a freshwater cyanobacteria (known as blue-green aglae) which is a great source of DHA and EPA.
47 Purslane is an edible weed commonly used in Mediterranean, Asian and European dishes. It is higher in omega-3 fatty acids in other dark greens.
48 Seaweed including wakame, kombu, dulse and nori contain both DHA and EPA. A typical 1-2 tablespoon serving of wakame provides mg of omega-3 fatty acids.
49
50 CHIA SEEDS
51 CHIA SEEDS LOWER BLOOD SUGAR AFTER MEALS AUC for After Meal Glucose (% decrease) One Tablespoon 21 Two Tablespoons 28 3 Tablespoons Vuksan V. European Journal of Clinical Nutrition (2010) 64,
52 FLAXSEED HELPS PROTECT FROM BREAST CANCER
53 FLAXSEED HELPS PROTECT FROM PROSTATE CANCER
54 FLAXSEED HELPS LOWER BLOOD SUGAR
55 SUPER FRUITS
56 MOST POWERFUL ANTIOXIDANT FRUITS 1. Amla (26,153) 2. Huckleberry (4,832) 3. Dried Pomegranate (728) 4. Sour Cherries (607) 5. Fresh Pomegranate (557) 6. Dried Goji (431) 7. Blackberries (406) 8. Organic Lemon Skin (400) 9. Dried Apples (349) 10. Cranberries (329) 11. Dried Plums (324) 12. Lime Skin (305) 13. Frozen OJ (251) 14. Raspberries (233) 15. Blueberries (185) 16. Calimyrna Figs (183) 17. Gold Kiwi (163) 18. Pomegranate Juice (159) 19. Mission Figs (131) 20. Prune Juice (110) 21. Kiwi (102) 22. Green Olives (101) 23. Black Olives (89) 24. Fresh Figs (78) 25. OJ from Concentrate (76) 26. Clementines (74) 27. Granny Smith Apple (54) 28. Apricot (52) 29. Fuji Apple (40) 30. Mango (33)
57 141X more powerful than blueberries
58
59 3X more powerful than blueberries
60 1. Peppermint, Dried (16,082) 2. Rose Flower, Dried (15,390) 3. Green Mint, Dried (14,258) 4. Lemon Balm, Dried (12,533) 5. Black Current Leaves (9,783) 6. Marjoram, Dried (9,231) 7. St John s Wort, Dried (7,216) 8. Thyme, Dried (6,375) 9. Saffron, Dried (6,172) 10. Sage, Dried (5,880) MOST POWERFUL ANTIOXIDANT HERBS 11. Raspberry Leaves, Dried (4,689) 12. Oregano, Dried (4,030) 13. Rosemary Leaves, Dried (3,999) 14. Red Clover Flower, Dried (3,992) 15. Bay Leaves, Dried (3,129) 16. Lavender, Dried (2,961) 17. Aspen Leaves, Dried (2,665) 18. Blackberry Leaves, Dried (2,331) 19. Ginger, Dried (2,157) 20. Dandelion Leaves, Dried (1,272) 21. Dill, Dried (2,023) 22. Fennel Leaves, Dried (1,891) 23. Celery Leaves, Dried (1,691) 24. Turmeric, Dried (1,568) 25. Bay Leaves, Fresh (1,505) 26. Stinging Nettle, Dried (1,309) 27. Dandelion Flower, Dried (1,272) 28. Basil, Dried (1,231) 29. Cumin, Dried (1,030) 30. Curry Powder (998)
61 Peppermint
62
63 Marjoram
64 Thyme
65 Oregano
66 Cardamom
67 VEGAN DIET IS POWERFUL MEDICINE
68 CANCER-CAUSING VIRUSES
69
70 Alpharetrovirus: Avian (CHICKEN) leukosis virus (ALV)
71
72
73
74
75 Deltaretrovirus: Bovine (BEEF) leukemia virus (BLV)
76
77
78
79
80
81
82 METHIONINE
83
84
85
86
87
88
DR ARNOTT S HANDOUT. Health Lectures 1 to 3 Arizona Campmeeting 2017
DR ARNOTT S HANDOUT Health Lectures 1 to 3 Arizona Campmeeting 2017 CRITICAL SUPERFOODS Timothy J. Arnott, M.D. Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine
More informationBack to Our Roots Plant Eating Challenge
Back to Our Roots Plant Eating Challenge How to Use This Tracker: Mark each plant you eat this week in the checklist below. If a category does not include a plant you ve eaten, you can add it to a blank
More informationHealthy Eating Guidelines for Vegans
Healthy Eating Guidelines for Vegans A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. It excludes meat, fish, poultry, dairy and eggs and products
More informationBack to Our Roots: Plant Party
Back to Our Roots: Plant Party This information is intended for healthy individuals. If you have any diseases or health conditions, please consult with your physician or registered dietitian before making
More informationThe Daniel Plan Plate
The Daniel Plan Plate The Daniel Plan focuses on the core food groups of healthy carbs, healthy fats, healthy protein, healing spices, drinks, and super foods. And The Daniel Plan gives an easy guideline
More informationTHE DANIEL PLAN GOOD FOODS LIST
THE DANIEL PLAN GOOD FOODS LIST Food glorious food. Eating is simply one of life s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey
More informationRAINBOW PLATE CHALLENGE
PURPLE Name Teacher Date STUDENT WORKSHEET GRADES K-12 RAINBOW PLATE CHALLENGE RAINBOW PLATE CHALLENGE WORKSHEET INSTRUCTIONS: Have students record foods consumed within a one week period. Challenge students
More informationThe 7 Habits of Happy, Healthy Vegans. Ginny Messina, MPH, RD Valley Vegfest Northampton, MA April 2, 2016
The 7 Habits of Happy, Healthy Vegans Ginny Messina, MPH, RD Valley Vegfest Northampton, MA April 2, 2016 Veganism is A way of living that seeks to exclude, as far as possible and practical, all forms
More informationContents. Vegetables Fish Meat and Poultry Eggs Nuts and Seeds Healthy Fats/Oils Fruit...
Disclaimer You should consult your physician prior to starting this program particularly if you have any medical condition or injury that could prevent you from following this program. This program is
More informationThe University of North Texas Dining Services White Paper: A Vegetarian Diet
The University of North Texas Dining Services White Paper: A Vegetarian Diet Contents What is a Vegetarian? Types of Vegetarians A Vegetarian Diet Health Benefits for Vegetarians Nutritional Concerns for
More information*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
More informationA Vitamin A and/or its beta carotene precursor B Boron Mg Magnesium. B1 Vitamin B1 [Thiamine] Ca Calcium Mn Manganese
MM Nutrient Content of Foods Throughout his talks, blogs, postings, and publications, Anthony William has provided us with information on essential nutrients contained in natural foods which are in optimal
More informationBeans, black, mature seeds, raw 8040 Nuts, pistachio nuts, raw 7983 Currants, european black, raw 7960 Beans, pinto, mature seeds, raw 7779 Plums,
ORAC values Listed below are the ORAC values published in November 2007 by US Department of Agriculture. The department no longer publishes these figure for fear that these figures could be misused for
More informationEATING VEGAN. in Kimball
EATING VEGAN in Kimball EATING VEGAN IN KIMBALL Getting Adequate Nutrition The key to a healthy vegan diet like any diet is to enjoy a variety of foods. The more restrictive a diet is, the more challenging
More informationUSDA National Nutrient Database for Standard Reference 26 Fiber, total dietary Nutrient Content Cereal Grains
Cereal Grains Description Fiber, total dietary(g) Per100g Corn bran, crude 79 Wheat bran, crude 42.8 Rye flour, dark 23.8 Rice bran, crude 21 Bulgur, dry 18.3 Barley, hulled 17.3 Barley, pearled, raw 15.6
More information1. ELIMINATE SUGAR, PROCESSED FOOD, AND POTENTIALLY INFLAMMATORY OR TOXIC FOODS FOR 10 DAYS.
From "FOOD: WHAT THE HECK SHOULD I EAT?" by Mark Hyman, MD Copyright 2018 by Hyman Enterprises, LLC. Published by Little, Brown and Company, Hachette Book Group. Let me break down the 10 Day Detox Diet
More informationVEGGIE DIET. without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT. The Circuit Factory - vegetarian DIET
without cow DIET VEG-HEADS PRINT THIS OUT FOLLOW IT LOSE WEIGHT Welcome OUr plant eating, animal loving friends: So... you are one of those weirdos that doesn t eat meat. Don t worry, we ve got you covered.
More informationPantry Makeover. A well-stocked pantry makes meal preparation easier.
Pantry Makeover Spring cleaning your pantry shelves with healthy foods makes for better meals and snacks. At the first hint of hunger or when rushed, we head to the pantry to find foods that will fill
More informationChronic Inflammation and Diet
Chronic Inflammation and Diet The immune system works to protect and defend the body from potentially harmful threats, like bacteria or a virus. What happens when that threat originates from within the
More informationCondiment List. Condiment Recommendations: Fresh Herbs. Dried Herbs & Spices. Sauces & Syrups
Condiment List Condiment Recommendations: Use condiments to add flavor and zest to your meals, just remember that they contribute to overall carbohydrate intake. We recommend reading food labels for carbohydrate
More informationWhen beginning a new stage, you will want to slowly add in 1 new food a day and see how your body responds.
The GAPS diet started by Dr. Natasha Campbell, is a meal plan designed to help heal digestive disease, neurological issues, reduce inflammation and heal autoimmune conditions. This diet incorporates the
More informationCooking with Superfoods
Cooking with Superfoods by Sara Vance, CN! www.rebalancelife.com Superfood #1 chia seeds One of the most powerful superfoods, chia seeds are a rich source of ALA omega 3s, protein, calcium and iron. An
More informationMIHG2. Shopping Tips & Ideas Sheet. Categories. How long will it take you to become the CEO of your body? "Nature itself is the best physician.
1 2 MIHG2 Categories Shopping Tips & Ideas Sheet Wondering what to look for when you go to the market? Here are some helpful tips Fruits and Vegetables Whole Grains, Brown Rice, Pasta Legumes, Seeds, Beans,
More informationFruits. Dr. Dave, ND Kapha Balancing Foods. Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after.
Dr. Dave, ND Fruits Enjoy fruits and fruit juices alone, 30 minutes before, and ideally at least 1 hour after. Apples Applesauce Apricots Berries Cherries Cranberries Figs (dry) Grapes (red, purple, black)
More informationFruits. Dr. Dave, ND Pitta Balancing Foods
Fruits Apples (sweet) Applesauce Apricots (sweet) Berries (sweet) Cherries (sweet) Coconut Dates Figs Grapes (red, purple, black) Limes Mangos (ripe) Melons Oranges (sweet) Papaya Pears Pineapple (sweet)
More informationTypes of Vegetarian Diets
Vegetarian Diets Fact Sheet No. 9.324 Food and Nutrition Series Health by J. Clifford and A. Kozil Vegetarianism includes a variety of eating patterns that rely heavily on plant foods, while avoiding meat.
More informationUsing Nutrition to Fight Cancer (Adapted from Cancer Nutrition Info, LLC)
INFORMATION FOR PATIENTS Using Nutrition to Fight Cancer (Adapted from Cancer Nutrition Info, LLC) The most important cancer-fighting foods are plant foods such as vegetables, fruits, whole grains, nuts/seeds
More informationNote: For packaged and prepared foods, check ingredients to confirm low FODMAP.
(single serving) Note: For packaged and prepared foods, check ingredients to confirm low FODMAP. FRUITS bananas blueberries cantaloupe dragon fruit durian grapes honeydew melon kiwi kumquat lemon juice
More informationNew Client Questionnaire
Jen s Personal Chef Service Creating dining experiences exclusively for you! 5209 Mile Course Walk Virginia Beach, VA 23455 New Client Questionnaire Date: Client: Please circle for items that are acceptable
More informationThe. LifeCo Phuket Detox. Information
The LifeCo Phuket Detox Information 1 Pre- Detox Program 2 For best results, before joining our Detox Program, practice the following Pre-Detox Program for two weeks. This will both alkalize you and prepare
More informationVegan Diets. Going Vegan to Improve Your Health. Starting Off Slow
Vegan Diets Going Vegan to Improve Your Health Vegan diets are becoming increasingly popular as more people become concerned about healthy eating. Recent research indicates that what one eats has even
More information-Personal Chef Service/Food Coach-
Nicole s Eat Good Feel Good Kitchen -Personal Chef Service/Food Coach- Cell 619-672 1872 nicole@nicoleegfg.com New Client Questionnaire Date: Client: Medical conditions: ( ) None ( ) Diabetic ( ) Heart
More informationVegan diets can obtain all the essential nutrients by eating plant-based foods.
San Francisco (CA) Chronicle 10/28/2014 "List of Foods That Vegans Eat" Audience: 2,361,870 Source Website: www.sfgate.com List of Foods That Vegans Eat by Sara Kaiser Vegan diets can obtain all the essential
More informationTele-Class #4 Alkaline Foods Chart
Tele-Class #4 construed to be medical advice or the practice of medicine. There are no medical recommendations or claims contained Under no BeingCancerFree Info@BeingCancerFree.com www.joyceobrien.com
More informationNutritionwithGinger.net
Q U I C K S T A R T G U I D E E L I M I N A T I O N D I E T BY GINGER HUDCOCK, NC, CGP NutritionwithGinger.net Elimination Diet Quick Start Guide from Nutrition with Ginger The elimination diet is a program
More informationStage 5 GGC Project: Rainbow Plates 1 pt
Stage 5 GGC Project: Rainbow Plates 1 pt OVERVIEW: This challenge is designed to help your students understand the importance of including foods of every color in their diet, especially fruits and vegetables.
More informationIssue No:165, Date:16th Jan'2018 Drink Away Deficiencies
Drink Away Deficiencies 7 Liquid Ways to Give Your Body the Nutrients it Needs the Most! We live in rushed times. We eat in a rush, drink in a rush, work in a rush. Which means we are not mindful about
More informationCELEBRATE NATIONAL SALAD MONTH BY REBECCA HERMAN, Dietetic Intern
MAY 2016 609.537.6777 capitalhealth.org/weightloss Follow us on IN THIS ISSUE CELEBRATE NATIONAL SALAD MONTH BY REBECCA HERMAN, Dietetic Intern MAY IS NATIONAL SALAD MONTH! April showers paved the way
More informationNutritional advice Well-planned vegan diets can provide all the nutrients that our bodies need. If you re catering for people who exclude animal products from their diets, there are several nutritional
More informationIngredients to avoid. Gelatine Propolis E901, E120, E441, E913, E904, E545. Tallow Collagen Lanolin Whey. Keratin Shellac Casein Lactose.
Ingredients to avoid Vegans don t eat anything that comes from an animal. This includes: Meat, including chicken, fish or any kind of shellfish Milk from any animal, or products containing milk such as
More informationLow-Sodium Diet Guidelines
Low-Sodium Diet Guidelines This article provides basic information to help you start or continue following your lowsodium diet. Planning what you eat and balancing your meals are important ways to manage
More informationquick start Nutritarian checklist & sample recipes
quick start Nutritarian checklist & sample recipes Your nutritarian lifestyle starts Here! Whether you are a beginner, or a seasoned veteran to my approach to achieving superior health, use the Nutritarian
More informationCityline Weight Loss Food Journal
Cityline Weight Loss Food Journal Name: Date: Hormonal steps to boost metabolism for days 1. Frontload your day - eat breakfast with protein 2. Eat protein rich foods at every meal 3. Eat 1 selection of
More informationGlycemic Index. Patient Education Diabetes Care Center. What is the glycemic index? Rise in Blood Sugar vs. Time
Patient Education This handout explains the glycemic index (GI). It also lists low glycemic index foods to help you choose foods that will help you improve your blood glucose levels and the quality of
More informationVegetables. Use fresh and seasonal vegetables. Artichoke Beets Brussels sprouts. Asparagus Cabbage Mushrooms. Bell peppers Cauliflower Onion, raw
Pitta- Vata 1 Vegetables Use fresh and seasonal vegetables Artichoke Beets Brussels sprouts Arugula Burdock root Eggplant Asparagus Cabbage Mushrooms Bell peppers Cauliflower Onion, raw Bok choy Corn,
More informationBerry Blaster Smoothie
Berry Blaster Smoothie This heart healthy smoothie isn t only delicious but also packed with nutrients! Bright, colorful berries, iron-rich spinach, and sweet mango loaded with vitamin C is just the thing
More informationClient Assessment Form
Client Assessment Form Dear Client: So I can better serve your needs, would you kindly provide me with the following information? Name: Address: Phone Daytime: Evening: Mobile: E-mail Address: Children
More informationFood Safety for small caged rodents
Legend: Food Safety for small caged rodents + Good choice - feed in moderation X toxic to this species +C High in Vitamin C Blank spaces in the table indicate foods which have either not been tested for
More informationSavory Grace Personal Chef Service Naturally Organic Charlotte, North Carolina
Charlotte, North Carolina B 508.331.1179 F 980.201.9062. www.savorygrace.com Clients Health Needs & Preferences There is one form for each member of the family. If all members of the family have the same
More informationHigh Potassium Eating
High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in
More informationAudrey Page. Brooke Sacksteder. Kelsi Buckley. Title: The Effects of Black Beans as a Flour Replacer in Brownies. Abstract:
Audrey Page Brooke Sacksteder Kelsi Buckley Title: The Effects of Black Beans as a Flour Replacer in Brownies Abstract: One serving of beans can provide 30% of an average adult s daily recommendation for
More informationYour Health Education
Low Oxalate Diet Low Oxalate Diet May Help Prevent Kidney Stones Kidney stones are a common disorder of the urinary tract. Kidney stones are pieces of stone-like material that form on the walls of the
More informationMyPlate Protein. By Miss Povse
MyPlate Protein By Miss Povse Meet the Protein Group Any food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are welcome in the protein group. However,
More informationBone Healthy Smoothie Recipes
1 0 E X C L U S I V E Bone Healthy Smoothie Recipes BONE BUILDING + NOURISHING + ENERGIZING www.algaecal.com 10 Exclusive Bone Healthy Smoothie Recipes CONTENTS Chocolate Coconut Craver Smoothie 3 Super
More informationVeganism Pamela Johnson Brooke Bennett Sarah Bates Katie Anderson
Veganism Pamela Johnson Brooke Bennett Sarah Bates Katie Anderson Vegan vs. Vegetarian Vegan No meat, fish, or poultry No animal products and byproducts including: eggs, dairy products, honey, leather,
More informationAbout Us. organic. no preservatives. lactose free. GMO free. 100% natural. trans fat free. no sugar added. vegan. no artificial colours or flavours
PRODUCT CATALOGUE About Us Foods by Ann was created out of a desire to produce products that were previously unavailable in the nutrition marketplace. The aim of the brand is to show consumers the right
More informationSample Vegetarian Meal Plans and Analyses
Is a vegetarian diet adequate? Concepts and Controversies in Plant-based Nutrition Meeting the Nutrient Reference Values on a Vegetarian Diet: Sample Vegetarian Meal Plans and Analyses An Australian first,
More informationHEART-HEALTHY WALNUT RECIPES
HEART-HEALTHY WALNUT RECIPES WALNUTS for more than 25 years & published research has been investigating how eating walnuts affects various heart-health 1 biomarkers and risk markers including, but not
More information7 Day Cleanse 3.0. Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES MEALS INTERMITTENT FASTING...
Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES... 10 MEALS... 11 INTERMITTENT FASTING... 12 3.0 BONUS STRATEGY... 13 FAQ... 14 WEEKLY MEAL OUTLINE... 15 VEGGIES:...
More informationGuide for Use - UltraPro Whey. High Protein, Low Carbohydrate Whey Protein Powder
Guide for Use - UltraPro Whey High Protein, Low Carbohydrate Whey Protein Powder 1 What is UltraPro Whey? UltraPro Whey is a high protein, low carbohydrate whey protein powder with chromium, designed to
More informationFoods list for IBD-AID
Phase 1: Flare, symptoms prominent Phase 2: Symptoms intermittent Phase 3: Remission/maintenance Foods list for IBD-AID FOOD ITEM PHASE I PHASE II PHASE III FRUITS FRESH OR FROZEN May need to puree and
More informationFATS & OILS FRUIT LIQUID BASE NUT & SEEDS
FATS & OILS Butter, melted (if you can tolerate dairy) Coconut butter Coconut oil, melted Ghee (clarified butter) Olive oil Macadamia oil Avocado oil Tahini (sesame paste) LIQUID BASE Almond milk Cashew
More informationketo FOOD LIST - offal, grass-fed (liver, heart, kidneys and other organ meats) - Monounsaturated (avocado, macadamia and olive oil)
keto FOOD LIST EAT FREELY Grass-fed and wild animal sources - grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin,
More informationRebecca Rovay-Hazelton Licensed Nutritionist, Functional Diagnostic Nutritionist
Rebecca Rovay-Hazelton Licensed Nutritionist, Functional Diagnostic Nutritionist Section 1: What is gluten? Foods containing gluten Section 2: What is gluten intolerance? Section 3: Testing for gluten
More informationWhat Can I Eat? A Grocery List for People with Chronic Kidney Disease. General recommendations. Tips to lower the amount of sodium (salt) in your diet
What Can I Eat? A Grocery List for People with Chronic Kidney Disease General recommendations Eat a diet low in sodium, phosphorus, and potassium. Look at food labels or ask your healthcare provider for
More informationThe Daniel Fast: Benefits and Foods List
The Daniel Fast: Benefits and Foods List DrAxe.com The Daniel Fast: Benefits and Foods List The Daniel Fast is a biblically based partial fast referenced in the Bible, particularly in two sections of the
More informationJuly. Sensational Summer Berries
April 2012 Newsletter July Sensational Summer Berries It is summer time and that means fresh eating. One way to enjoy more nutritious and delicious summer foods is to include more sensational summer berries!
More information200+ : XXXXXX XXXXXXXXXXXXXX
Compiled report for : XX Patient Number: dairy ALPHA-LACTALBUMIN (0) dairy BETA-LACTOGLOBULIN (0) dairy BUFFALO MILK (0) dairy CASEIN (173) dairy COW'S MILK (130) dairy EGG WHITE (69) dairy EGG YOLK (43)
More informationFor 5-Day Recipes PRODUCE
SHOPPING TIPS If a Farmer s Market is running in your area, try buying some of your produce there. It s fresher, cheaper, and always tastes better than what you can find in the grocery store. Shop in the
More informationEffects of Ground Chickpea as Wheat Flour Replacer in Corn Muffins B.A. Hollingsworth
F&N 453 Individual Project Written Report Effects of Ground Chickpea as Wheat Flour Replacer in Corn Muffins B.A. Hollingsworth ABSTRACT: Heart Disease and Stroke account for over 40% of deaths in America.
More informationLOW-CARB BUTTERS. and DESSERTS DEANNA MUTZEL,DC. Accessover 38PaleoNut Butersand Raw Dessert Recipes
LOW-CARB BUTTERS and DESSERTS Accessover 38PaleoNut Butersand Raw Dessert Recipes DEANNA MUTZEL,DC Low-Carb Butters And Desserts A Mix of Paleo and Raw Low-Carb Butters And Desserts Most people who love
More informationPowerfood - Anti-Inflammatory Smoothies
Powerfood - Anti-Inflammatory Smoothies To start off you need a liquid as a base for your smoothie. Excellent options: rice milk, non-gmo soy milk, almond milk, organic milk, diluted coconut milk, apple
More informationColorize YOUR Plate. Orange: carrots, orange peppers, oranges, cantaloupe, sweet potato, apricots, peaches.
Colorize YOUR Plate Winning athletic teams don t just happen. Teams rely on strategies to optimize their performance on the field. When it comes to eating fruits and vegetables, there are two important
More informationPALEO FOOD LIST. What to Eat?
PALEO FOOD LIST What to Eat? Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat broiling, baking, roasting, sautéing or browning,
More informationAnti-Inflammatory Diet
Anti-Inflammatory Diet An anti-inflammatory diet is a plant-based diet, which also: Limits added sugar. Limits processed foods. Avoids cooking methods that can cause inflammation. Use your diet to decrease
More informationBREAKFAST. Served from 8 11am. Fruit Salad, Granola & Yoghurt
BREAKFAST Served from 8 11am Fruit Salad, Granola & Yoghurt R59 Fresh seasonal fruit, natural yogurt & homemade granola which contains organic rolled oats, chia, pumpkin, sunflower & sesame seeds, goji
More information1. Quinoa is Incredibly Nutritious
Quinoa is the world s most popular superfood. It is loaded with protein, fiber and minerals, but doesn t contain any gluten. Here are 11 proven health benefits of quinoa. 1. Quinoa is Incredibly Nutritious
More informationAlkaline Foods Chart. ATTENTION: It is important you do an alkaline diet the correct way.
Alkaline Foods Chart ATTENTION: It is important you do an alkaline diet the correct way. Eating the correct foods is one part, but there is more to it than just that. You can check out my alkaline diet
More informationRaw Food. With Susanna Amalia. Nutritionist - Certified Raw Food Coach. NES Practitioner. Certificate IV Trainer and Assessor
Raw Food With Susanna Amalia Nutritionist - Certified Raw Food Coach NES Practitioner Certificate IV Trainer and Assessor www.youthjoyrawfood.com Medicinal Raw Recipe Daily Green Juice 2 organic cucumbers
More informationClean Eating Food list
Dairy Milk- Choose Local or Organic, full fat is ok, the lower the fat, the more processed. Cheese- use in moderation, it is high in fat. Use local if possible real cheese is best with the least amount
More informationEgg-Free Medifast Products The following Medifast products do not contain egg as a known ingredient.
ANTIOXIDANT Dark Chocolate Mint Egg-Free Medifast Products The following Medifast products do not contain egg as a known ingredient. Please note: Product information can change over time, therefore the
More informationFiber -Decreased risk of coronary artery disease.
Veg- uary! (Use dicuts) Fiber -Decreased risk of coronary artery disease. navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas,
More information20g AMERICA S #1 SELLING ORGANIC PROTEIN BLEND FIBER PROTEIN ORGANIC DANICA PATRICK PROFESSIONAL RACE CAR DRIVER & FITNESS ENTHUSIAST
Top 2 Smoothies AMERICA S # SELLING ORGANIC PROTEIN DANICA PATRICK PROFESSIONAL RACE CAR DRIVER & FITNESS ENTHUSIAST Organic Protein 00% Plant-Based Nutritional Shake Healthy, organic nutrition protein
More informationAlkaline Foods List (remember, if you re on a cleanse, and/or
Alkaline Foods List (remember, if you re on a cleanse, and/or you need to alkaline your body and most of us do - eat furthest to the right. If you can eat the majority of your foods in the blue and green
More informationThe Alkaline Food Chart
The Alkaline Food Chart List of Alkaline Foods & Acidic Food ph Ratings www.alkalinedietreview.com * You should aim for a 70/30 ratio between alkaline and acid foods. Food Category Food Breads Corn Tortillas
More informationMacro Food Preference List
PROTEIN SOURCES: *TIPS: -Ideally, choose low salt varieties and avoid meats with oils and flavorings (and add them yourself if you want to change up the flavor). -If possible, try to buy organic and/or
More informationThey are packed with numerous health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health and wellness
Macadamia is native to the East Coast rainforests of North Eastern parts of Australia. Several parts of mineral rich, tropical and subtropical areas of Australia, Hawaiian Islands, Middle Americas, Brazil
More informationPulses. What are Pulses?
Pulses What are Pulses? Pulses are the seeds of plants belonging to the Leguminosae family which gets its name from the characteristic pod or legume that protects the seeds while they are forming and ripening.
More informationHealthy food substitutions and ideas
Presents Healthy food substitutions and ideas Going gluten free is about improving your health Gluten free substitution should not refer to trying to find a new bread, new cereal, new pasta, etc. These
More informationHow Much Food from the Protein Foods Group is Needed Daily?
Plant- Based Protein Sources: Delicious and nutritious protein from the plant world Ho opomaika i Nutrition and Fitness Fair July 5th, 2015 How Much Food from the Protein Foods Group is Needed Daily? The
More informationBy: Kimberly Wiser-Daggs, RD October 6, 2017
By: Kimberly Wiser-Daggs, RD October 6, 2017 Try something new Learns about health benefits of various foods Expand your diet to include new foods Make healthier choices Dragon Fruit Vegan Hot Dog Goji
More informationJoel Fuhrman Eat to Live Cookbook
Joel Fuhrman Eat to Live Cookbook Reading excerpt Eat to Live Cookbook of Joel Fuhrman http://www.narayana-verlag.com/b19078 In the Narayana webshop you can find all english books on homeopathy, alternative
More informationBe a Smart Snacker. Calories measure the amount of energy in foods To maintain a healthy weight, we must balance the calories we
Be a Smart Snacker Long days and packed schedules can make healthy, balanced eating a challenge. Due to busy lifestyles, snacking has become extremely prevalent in our society. It is not uncommon to observe
More informationVegan Gluten-Free Spiralizer Cookbook
Vegan Gluten-Free Spiralizer Cookbook Plant-Based & Clean Eating Dairy Free Recipes to Reduce Gluten Intolerance Symptoms By Kira Novac (ISBN-10:1532795039) Copyright Kira Novac 2016 www.amazon.com/author/kira-novac
More informationLychee (Lichi) Milk Shake Lichi Drink Recipe
Lychee (Lichi) Milk Shake Lichi Drink Recipe Lychee or Litchi is a powerful fruit. Besides being delicious in taste, it is packed with numerous healthy nutrients. I love all kinds of fruits, but my favorites
More informationAlmond Butter Almond butter can be consumed in place of peanut butter if nut allergies are a concern. Choose almond butter if you are looking for a good source of the B vitamins, folate and niacin. Almond
More informationPlant-based Eating Program
Plant-based Eating Program Session #1 HEALTH ENGAGEMENT AND WELLNESS SERVICES 1 Copyright 2017 Kaiser Foundation Health Plan, Inc. Group series overview Week 1: Benefits and basics of plant-based eating
More informationThe Effect of Green Tea on the Texture, Taste and Moisture of Gharidelli Double Chocolate Brownies
Katie Mitsch Madison Moore FN 453 The Effect of Green Tea on the Texture, Taste and Moisture of Gharidelli Double Chocolate Brownies Introduction: The Center for Disease Control states that cancer and
More informationFood Guidelines for Basic Constitutional Types
Page - 1 - Food Guidelines for Basic Constitutional Types NOTE: Guidelines provided in this table are general. Specific adjustments for individual requirements may need to be made, e.g., food allergies,
More informationCLEAN OUT YOUR PANTRY
CLEAN OUT YOUR PANTRY PLANNING PACKET CREATE A SPACE THAT SUPPORTS YOUR WELLNESS PANTRY CHECKLIST Spend a week, or two, cleaning out, redesigning, and filling your pantry with great stuff... Here are some
More information