DR ARNOTT S HANDOUT. Health Lectures 1 to 3 Arizona Campmeeting 2017

Transcription

1 DR ARNOTT S HANDOUT Health Lectures 1 to 3 Arizona Campmeeting 2017

2 CRITICAL SUPERFOODS Timothy J. Arnott, M.D. Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine

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5 Breakfast: banana Lunch: Iceberg lettuce salad, ½ cup cucumber slices, ½ cup canned peaches for dessert Dinner: ½ cup side serving of peas and carrots, ½ cup snap peas, another Iceberg lettuce salad, 1 cup watermelon for dessert Breakfast: ½ cup blueberries Lunch: salad of 4 leaves of red lettuce with ½ cup kidney beans and 1 tsp dried oregano Dinner: apple, few dates 9 Servings of Fruits and Vegetables 5 Servings of Fruits and Vegetables

6 VEGAN

7 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 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, mini-tabs 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.

8 MOST POWERFUL CANCER-FIGHTING VEGETABLES Alium Vegetables Cruciferous Vegetables 1. Garlic 2. Leek 3. Green Onion 4. Brussels Sprouts 5. Kale 6. Cauliflower 7. Curly Cabbage 8. Broccoli 9. Cabbage 10. Yellow Onion 11. Red Cabbage 12. Green Beans 13. Beets 14. Rutabaga 15. Spinach 16. Asparagus 17. Radish 18. Celery 19. Radicchio 20. Eggplant 21. Orange Bell Pepper 22. Acorn Squash 23. Collard Greens 24. Turnip Greens 25. Swiss Chard 26. Watercress 27. Arugula 28. Green Leaf Lettuce 29. Chicory

9 MOST POWERFUL ANTIOXIDANT VEGETABLES 1. Artichoke, boiled (454) 2. Okra Flour (424) 3. Red Curly Kale (409) 4. Sun-dried Tomato (359) 5. Curly Kale (268) 6. Red Cabbage, boiled (215) 7. Orange Bell Pepper (194) 8. Red Bell Pepper (181) 9. Beets (168) 10. Green Bell Pepper (156) 11. Brussels Sprouts (133) 12. Spinach, boiled (113) 13. Broccoli, Raab, cooked (97) 14. Leek (90) 15. Tomato Juice (81) 16. Cauliflower, cooked (80) 17. Red Onion (71) 18. Sweet Potato, baked (79) 19. Cherry Tomato (62) 20. V8 (50) 21. Okra (42) 22. Avocado (41) 23. Cabbage, cooked (45) 24. Tomato, crushed (37) 25. Asparagus (36) 26. Shiitake Mushroom (33) 27. Mixed Vegetables (31) 28. Yellow onion (26) 29. Broccoli (25) 30. Red Lettuce (23)

10 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)

11 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)

12 MOST POWERFUL ANTIOXIDANT HERBS 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) 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)

13 MOST POWERFUL ANTIOXIDANT BEANS 1. Green Broad Beans (or Fava Beans) (197) 2. Berlotti Beans (196) 3. Kidney Beans (139) 4. Soy Beans (99) 5. Black-eyed Beans (75) 6. Chickpeas (57) 7. Edamame (47) 8. White Beans (36) 9. Mung Beans (34) 10. Red Beans (33) 11. Red Lentils (23) 12. Pinto Beans (19) 13. Peas, Canned (15) 14. Navy Beans (11) 15. Tofu (9) 16. Soy Milk (8)

14 MOST POWERFUL ANTIOXIDANT GRAINS 1. Barley Flour, Crushed (119) 2. Pearled Barley (94) 3. Whole Wheat Bread, Toasted (93) 4. Whole Wheat Bread (51) 5. Rye Flour (50) 6. Whole Grain Wheat (38) 7. Old-fashioned Oats (37) 8. Brown Rice, Basmati (36) 9. Brown Rice, Organic (33) 10. Spelt, Organic Flour (21)

15 GLYCEMIC PEACE Timothy J Arnott, MD Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine

16 HERBS, BERRIES, BEANS, GREENS

17 Case Report 45 y/o male with type 2 diabetes on insulin HbA1c 10.1 to 6.3 (on insulin), in less than 4 months HbA1c 6.3 to 5.7 (without insulin), in just 6 months! HbA1c total drop 4.4 points! Blood Pressure 140s/90 to 115/70 Weight 232 to 178; Lost 54 pounds! BMI 34.3 to 26.3; 8 point drop! Belly fat nearly gone About the same size he was in college Reduction in back and knee pain High Soluble Fiber Moderate mono-unsaturated fat Plant-based Diet (Vegan Diet) No Flour No Added Sweeteners Lots of vegetables, whole grains, seeds, with fruits and nuts in moderation Drinks lots of water and Hibiscus Tea

18 SUPER BEANS

19 HERE S WHAT I TOLD HIM

20 LOW GLYCEMIC BEANS 1. Hummus White Beans Soy Beans Chickpeas Soy Milk Red Lentils Green Lentils Peas Pigeon Peas Kidney Beans Brown Beans Beans Pinto Beans Navy Beans Yellow Split Peas Butter Beans Black Beans Mung Beans Lima Beans 35

21 LOW GLYCEMIC VEGETABLES 1. Garlic 0 2. Leek 0 3. Green Onion 0 4. Brussels Sprouts 0 5. Kale 0 6. Cauliflower 0 7. Curly Cabbage 0 8. Broccoli 0 9. Cabbage Yellow Onion Red Cabbage Green Beans Spinach Asparagus Radish Celery Radicchio Eggplant Orange Bell Pepper Collard Greens Turnip Greens Swiss Chard Watercress Arugula Green Leaf Lettuce Chicory Raw Carrot Yam Tomato Juice - 31

22 LOW GLYCEMIC NUTS 1. Walnuts Pecans 0 3. Almonds 0 4. Hazelnuts 0 5. Macadamia Nuts 0 6. Peanuts Cashews - 21

23 LOW GLYCEMIC GRAINS 1. Hulled Barley - <24 2. Pearled Barley Barley, Boiled 25 minutes Whole Wheat Berries Whole Rye Berries Pearled Barley, Boiled 1 hour Ezekiel 4:9 Breads or Alvarado St Breads - 36

24 LOW GLYCEMIC FRUITS 1. Olives 0 2. Avocado - <15 3. Lemon Juice Lime, with peel Cranberries Sour Cherries Huckleberries Plum Grapefruit Bing Cherries Lemon, with peel Lime Juice Peach Prune Green Banana Apricot Raspberries Apple Pear Blueberries Strawberries 40

25 SODIUM/ POTASSIUM PUMP Timothy J Arnott, MD Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine

26 HIGH POTASSIUM BEANS 1. White Beans Pinto Beans French Beans Soy Beans Cranberry Beans Moth Beans Small White Beans Hyacinth Beans Yellow Beans Pink Beans Kidney Beans Blackeyes Peas Lima Beans Mung Beans Winged Beans Black Beans Great Northern Beans Green Split Peas Pigeon Peas Roasted Soybeans Fava Beans Baby Lima Beans Royal Red Kidney Beans Garbanzo Beans Black Turtle Beans Adzuki Beans Lentils Red Kidney Beans Navy Beans Red Lentils

27 HIGH POTASSIUM VEGETABLES 1. Sun-dried Tomatoes 13. Sweet Potato, cooked Tomato Juice Russet Potato Acorn Squash Red Potato Pigeonpeas White Potato Spinach, cooked Green Soybeans Low Sodium V Spirulina Seaweed Bamboo Shoots Beet Greens, Cooked Hubbard Squash Yam Jerusalem-artichokes Tomato Puree Zucchini Lima Beans, cooked Swiss Chard, cooked Butternut Squash Pumpkin, cooked Kohlrabi, cooked White Mushrooms Garlic, raw Portabella Mushrooms Parsnips Lemon Grass Artichoke Brussels Sprouts, cooked Beets 442

28 HIGH POTASSIUM VEGETABLES 34. Collards, cooked Celery, cooked Oriental Radish Kale, cooked Snap Green Beans Broccoli Turnip Greens Fennel, raw Banana Pepper Red Bell Pepper Okra Turnip Greens Asparagus, canned Yellow Tomato Broccoli Raab Carrots, raw Pumpkin Yellow Bell Pepper Sweet Corn Peas, cooked Green Peas Tomato, raw Onions, cooked Parsley, fresh Cauliflower Shiitake Mushrooms Beet Greens, raw Scallions Radishes Celery - 263

29 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

30 HIGH POTASSIUM FRUITS 1. Avocado Durian Deglet Noor Dates Passion Fruit, Purple Banana Tamarinds Jackfruit Plantain Guava, Strawberry Common Guava Green Kiwi Apricots, frozen Sweet Cherries Cantaloupe Apricots, raw Loquats Honeydew Currants Rhubarb White Grapefruit Red Grapefruit Orange Tangerines Prickly Pear Strawberries Peaches Lemon, no peel Grapes Raspberries, frozen Mango - 277

31 HIGH POTASSIUM FRUITS 31. Mulberries Japanese Persimmon Sour Cherries Papaya Plum Yellow Kiwi Lemon Juice Strawberries Blackberries Crabapples Loganberries Raspberries, raw Pineapple Pomegranate Cranberry Juice Lime Juice Boysenberries Green Anjour Pear Starfruit Watermelon Bosc Pear Medjool Dates Pear Cooked Apple, no peel Red Anjou Pear Figs Asian Pear Barlett Pear Blueberries, Frozen Raw Apple Clementines - 131

32 HIGH POTASSIUM GRAINS 1. Amaranth Quinoa Rye Hulled Barley Hard White Wheat Durum Wheat Teff Wheat, Kamut Soft White Wheat Sorghum Hard Red Winter Wht Wild Rice Spelt Oats Soft Red Winter Wht Hard Red Spring Wht Triticale Bulgur Pearled Barley Buckwheat Medium Brown Rice Yellow Corn White Corn Long Brown Rice Millet - 390

33 ACTIVITIES TO CHARGE THE BATTERIES OF OUR NERVES High potassium diet (i.e., dark leafy greens, beans, unsalted nuts and seeds, unsweetened, unsulfured dried fruit) Low sodium diet (i.e., 1000mg sodium a day maximum) Avoid processed, packaged, prepared, engineered, fast, and restaurant foods Daily brisk exercise gradually work up to one hour a day Avoid intemperance of any kind (i.e., use good things in moderation, avoid anything with harmful effects) Avoid masturbation White, E.G. 2T White, E.G. CCh 101.1

34 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 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, mini-tabs 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.

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