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

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

VEGAN

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 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, 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.

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

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)

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)

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)

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)

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)

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)

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

HERBS, BERRIES, BEANS, GREENS

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

SUPER BEANS

HERE S WHAT I TOLD HIM

LOW GLYCEMIC BEANS 1. Hummus 14 2. White Beans 14 3. Soy Beans - 17 4. Chickpeas 19 5. Soy Milk - 20 6. Red Lentils 21 7. Green Lentils 22 8. Peas 22 9. Pigeon Peas 22 10. Kidney Beans 23 11. Brown Beans 24 12. Beans 25 13. Pinto Beans 27 14. Navy Beans 29 15. Yellow Split Peas 29 16. Butter Beans 29 17. Black Beans 30 18. Mung Beans 31 19. Lima Beans 35

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 0 10. Yellow Onion 0 11. Red Cabbage 0 12. Green Beans 0 13. Spinach 0 14. Asparagus 0 15. Radish 0 16. Celery 0 17. Radicchio 0 18. Eggplant 0 19. Orange Bell Pepper 0 20. Collard Greens 0 21. Turnip Greens 0 22. Swiss Chard 0 23. Watercress 0 24. Arugula 0 25. Green Leaf Lettuce 0 26. Chicory 0 27. Raw Carrot 16 28. Yam 31 29. Tomato Juice - 31

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

LOW GLYCEMIC GRAINS 1. Hulled Barley - <24 2. Pearled Barley 24 3. Barley, Boiled 25 minutes - 25 4. Whole Wheat Berries 30 5. Whole Rye Berries 34 6. Pearled Barley, Boiled 1 hour - 35 7. Ezekiel 4:9 Breads or Alvarado St Breads - 36

LOW GLYCEMIC FRUITS 1. Olives 0 2. Avocado - <15 3. Lemon Juice 14 4. Lime, with peel - 14 5. Cranberries 15 6. Sour Cherries 22 7. Huckleberries - 23 8. Plum 24 9. Grapefruit 25 10. Bing Cherries 25 11. Lemon, with peel 25 12. Lime Juice - 27 13. Peach 28 14. Prune 29 15. Green Banana 30 16. Apricot 31 17. Raspberries - 32 18. Apple 33 19. Pear - 33 20. Blueberries 40 21. Strawberries 40

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

HIGH POTASSIUM BEANS 1. White Beans 3626 11. Pinto Beans 2688 21. French Beans 2421 2. Soy Beans 3342 12. Cranberry Beans - 2597 22. Moth Beans 2334 3. Small White Beans 3315 13. Hyacinth Beans 2594 23. Yellow Beans 2042 4. Pink Beans 3074 14. Kidney Beans 2587 24. Blackeyes Peas 1857 5. Lima Beans 3069 15. Mung Beans 2579 25. Winged Beans 1778 6. Black Beans 2877 16. Great Northern Beans 2538 26. Green Split Peas 1621 7. Pigeon Peas 2854 17. Roasted Soybeans 2528 27. Fava Beans 1593 8. Baby Lima Beans 2834 18. Royal Red Kidney Beans 2477 28. Garbanzo Beans 1436 9. Black Turtle Beans 2760 19. Adzuki Beans 2470 29. Lentils 1300 10. Red Kidney Beans - 2742 20. Navy Beans 2465 30. Red Lentils - 1283

HIGH POTASSIUM VEGETABLES 1. Sun-dried Tomatoes 13. Sweet Potato, cooked 950 1851 14. Tomato Juice 921 2. Russet Potato 1644 15. Acorn Squash 896 3. Red Potato 1630 16. Pigeonpeas 850 4. White Potato 1627 17. Spinach, cooked 839 5. Green Soybeans 1587 18. Low Sodium V8 819 6. Spirulina Seaweed 1527 19. Bamboo Shoots 805 7. Beet Greens, Cooked 1309 20. Hubbard Squash 734 8. Yam 1224 21. Jerusalem-artichokes 644 9. Tomato Puree 1098 22. Zucchini - 622 10. Lima Beans, cooked - 969 11. Swiss Chard, cooked 961 23.Butternut Squash 582 24. Pumpkin, cooked 564 25. Kohlrabi, cooked 561 26. White Mushrooms 555 27. Garlic, raw 545 28. Portabella Mushrooms 529 29. Parsnips 499 30. Lemon Grass 484 31. Artichoke 474 32. Brussels Sprouts, cooked 450 33. Beets 442

HIGH POTASSIUM VEGETABLES 34. Collards, cooked 427 35. Celery, cooked 426 36. Oriental Radish 419 37. Kale, cooked 417 44. Snap Green Beans 375 45. Broccoli 370 46. Turnip Greens 367 47. Fennel, raw 360 54. Banana Pepper 317 55. Red Bell Pepper 314 56. Okra 299 57. Turnip Greens 292 38. Asparagus, canned 416 48. Yellow Tomato 359 58. Broccoli Raab 292 39. Carrots, raw 410 40. Pumpkin 394 41. Yellow Bell Pepper 394 42. Sweet Corn 392 43. Peas, cooked 384 49. Green Peas 354 50. Tomato, raw 353 51. Onions, cooked 349 52. Parsley, fresh 332 53. Cauliflower - 320 59. Shiitake Mushrooms 290 60. Beet Greens, raw 290 61. Scallions 276 62. Radishes 270 63. Celery - 263

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

HIGH POTASSIUM FRUITS 1. Avocado - 1166 2. Durian - 1059 3. Deglet Noor Dates - 964 4. Passion Fruit, Purple - 821 5. Banana - 806 6. Tamarinds - 754 7. Jackfruit 739 8. Plantain 739 9. Guava, Strawberry 712 10. Common Guava - 688 11. Green Kiwi - 562 12. Apricots, frozen - 554 13. Sweet Cherries - 515 14. Cantaloupe - 473 15. Apricots, raw - 401 16. Loquats - 396 17. Honeydew 388 18. Currants - 361 19. Rhubarb - 351 20. White Grapefruit - 345 21. Red Grapefruit - 338 22. Orange - 333 23. Tangerines - 331 24. Prickly Pear - 328 25. Strawberries 327 26. Peaches 325 27. Lemon, no peel 293 28. Grapes 288 29. Raspberries, frozen 285 30. Mango - 277

HIGH POTASSIUM FRUITS 31. Mulberries 272 32. Japanese Persimmon - 270 33. Sour Cherries 268 34. Papaya 264 35. Plum 259 36. Yellow Kiwi 255 37. Lemon Juice 251 38. Strawberries 233 39. Blackberries 233 40. Crabapples - 213 41. Loganberries 213 42. Raspberries, raw - 211 43. Pineapple 206 44. Pomegranate 205 45. Cranberry Juice 195 46. Lime Juice 184 47. Boysenberries 183 48. Green Anjour Pear 176 49. Starfruit 176 50. Watermelon 172 50. Bosc Pear 171 51. Medjool Dates 167 52. Pear 162 53. Cooked Apple, no peel 158 54. Red Anjou Pear 155 55. Figs 148 56. Asian Pear 148 57. Barlett Pear 141 58. Blueberries, Frozen 138 59. Raw Apple 134 60. Clementines - 131

HIGH POTASSIUM GRAINS 1. Amaranth - 980 2. Quinoa - 957 3. Rye 862 4. Hulled Barley - 832 5. Hard White Wheat - 829 6. Durum Wheat - 828 7. Teff - 824 8. Wheat, Kamut - 750 9. Soft White Wheat - 731 10. Sorghum - 697 11. Hard Red Winter Wht - 697 12. Wild Rice - 683 13. Spelt 675 14. Oats - 669 15. Soft Red Winter Wht - 667 16. Hard Red Spring Wht -653 17. Triticale - 637 18. Bulgur - 574 19. Pearled Barley - 560 20. Buckwheat - 525 21. Medium Brown Rice - 462 22. Yellow Corn - 476 23. White Corn - 476 24. Long Brown Rice - 462 25. Millet - 390

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 347.2 White, E.G. CCh 101.1

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 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, 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.