DR ARNOTT S HANDOUT. Health Lectures 4 to 5 Arizona Campmeeting PDF Free Download

DR ARNOTT S HANDOUT Health Lectures 4 to 5 Arizona Campmeeting 2017

VITAMINS DO MATTER Timothy J Arnott, MD Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine

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):1400-1406, 2007.

CRITICAL SUPPLEMENTS 1) Take vitamin D3 2000 IU daily with meal lifelong. 2) If overweight (BMI 25-29), take vitamin D3 3000 IU daily with meal lifelong. 3) If obese (BMI 30+), take vitamin D3 4000IU 6000IU daily with meals. 4) Chew vitamin B12 2000mcg 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.

Take 200mcg daily of vitamin K2 (MK7).

VITAMIN D3: TAKE IT FOR 2 EXTRA YEARS OF LIFE

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.

VITAMIN B12: DON T LEAVE HOME WITHOUT IT

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)

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. 2002 Feb;132(2):152-8. Ho-Pham LT. Eur J Clin Nutr. 2012 Jan;66(1):75-82. http://www.ncbi.nlm.nih.gov/pubmed/?term=vegan+and+b12

Vegans also have the highest homocysteine levels among the general population. Hung CJ. J Nutr. 2002 Feb;132(2):152-8. http://www.ncbi.nlm.nih.gov/pubmed/?term=vegan+and+homocysteine

Twelve studies with 23623 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. 2015 Jan;16(1):78-86

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. 2015 Jan;16(1):78-86

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.

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; 161:1645-1652.

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.

The potential medical consequences of low vitamin B12 blood levels (high homocysteine) should not be ignored.

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.

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!

VITAMIN B12 IN THE NORMAL RANGE IS NOT GOOD ENOUGH

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. 2012 Nov;62(11):1223-9.

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. 2012 Nov;62(11):1223-9.

Make sure your vitamin B12 level is at the top of the reference range, namely, 1100 pg/ml.

If you want the lowest homocysteine level in the population, bring your B12 level to 1400 pg/ml. Tayama J. Hypertens Res. 2006 Jun;29(6):403-9. Mann NJ. Eur J Clin Nutr. 1999 Nov;53(11):895-9.

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. 2006 Jun;29(6):403-9. Mann NJ. Eur J Clin Nutr. 1999 Nov;53(11):895-9.

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.

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.

FRIENDLY FATS Timothy J Arnott, MD Board-certified, Family Medicine Founding Member, American College of Lifestyle Medicine

SUPER NUTS

MOST POWERFUL ANTIOXIDANT NUTS 1. Walnuts (1,516) 2. Pecans (1,062) 3. Roasted Peanuts (197) 4. Pistachios (143) 5. Ground Flaxseed (113) 6. 6. 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)

LOW GLYCEMIC NUTS 1. Walnuts - 0 2. Pecans 0 3. Almonds 0 4. Hazelnuts 0 5. Macadamia Nuts 0 6. Peanuts 11 7. Cashews - 21

HIGH POTASSIUM NUTS & SEEDS 1. Pistachio 1261 2. Japanese Chestnuts 1190 3. Almonds 1048 4. Pumpkin Seeds 1044 5. Brazilnuts 876 6. European Chestnuts 847 7. Pine Nuts 806 8. Hazelnuts 782 9. Watermelon Seeds 700 10. Sesame Seeds - 674 11. Black Walnuts 654 12. English Walnuts 516 13. Macadamia 493 14. Pecans 447 15. Sunflower Seeds 297 16. Coconut Meat 285 17. Acorns 201 18. Cashew Nuts 187 19. Pinyon Pine Nuts 178 20. Almond Butter - 120 21. Chia Seeds 115 22. Sesame Butter 93 23. Sunflower Seed Butter 92 24. Cashew Butter 87 25. Flaxseed 84

OMEGA-3 FATTY ACIDS

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.

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)

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.

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.

Seaweed including wakame, kombu, dulse and nori contain both DHA and EPA. A typical 1-2 tablespoon serving of wakame provides 15 30 mg of omega-3 fatty acids.

CHIA SEEDS

CHIA SEEDS LOWER BLOOD SUGAR AFTER MEALS AUC for After Meal Glucose (% decrease) One Tablespoon 21 Two Tablespoons 28 3 Tablespoons 41 0 5 10 15 20 25 30 35 40 45 Vuksan V. European Journal of Clinical Nutrition (2010) 64, 436 438.

FLAXSEED HELPS PROTECT FROM BREAST CANCER

FLAXSEED HELPS PROTECT FROM PROSTATE CANCER

FLAXSEED HELPS LOWER BLOOD SUGAR

SUPER FRUITS

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)

141X more powerful than blueberries

3X more powerful than blueberries

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)

Peppermint

Marjoram

Thyme

Oregano

Cardamom

VEGAN DIET IS POWERFUL MEDICINE

CANCER-CAUSING VIRUSES

Alpharetrovirus: Avian (CHICKEN) leukosis virus (ALV)

Deltaretrovirus: Bovine (BEEF) leukemia virus (BLV)

METHIONINE

DR ARNOTT S HANDOUT. Health Lectures 4 to 5 Arizona Campmeeting 2017