Mary-Ann Shearer
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 Supplementation is also not the route to go as we see from the following: a nineteen-mem-ber panel prepared the latest information on dietary recommendations and after looking at more than 5000 studies, "strongly condemned the use of dietary supplements, maintaining that there was no convincing evidence that calcium supplements were necessary to prevent osteoporosis" (South African Medical Journal 3). In plain English, taking calcium or other mineral supplements has been shown to be of little or no value, so stop wasting your money! |
Kelly Harford, M.C., C.N.C.
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 After being bombarded with so many contradictory reports regarding what is beneficial for them to eat, a recent survey showed that the more confused people were about dietary recommendations, the more likely they were to eat poor quality foods and fewer fruits and vegetables.
To say that mass marketing and advertising by the food industry, with the assistance of the mass media, have something to do with what we have come to know as the Standard American Diet would be an understatement. They are, in fact, the primary cultivators of American popular food culture. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| Specifically, the key dietary recommendations to reduce the risk of atherosclerosis are as follows.
• Reduce the amount of saturated fat, trans-fatty acids, cholesterol, and total fat in the diet by eating fewer animal products and more plant foods.
• Increase your intake of omega-3 oils by eating flaxseed oil, walnuts, and small amounts of cold-water fish. There is considerable evidence that people who consume a diet rich in omega-3 oils from either fish or vegetable sources have a significantly reduced risk of developing atherosclerosis. |
T. Colin Campbell, Ph.D. and Thomas M. Campbell II
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 Furthermore, I have translated the science into dietary recommendations that you can begin to incorporate into your own life. Not only will you gain a new understanding of nutrition and health, but you will also see exactly which foods you should eat and which foods you should avoid. What you decide to do with this information is up to you, but you can at least know that you, as a reader and a person, have finally been told something other than hogwash.
11
Eating Right: Eight Principles of Food and Health
The benefits of a healthy lifestyle are enormous. |
| A short while before, the American Cancer Society had contacted our NAS committee about the possibility of our joining them to produce dietary recommendations to prevent cancer. As a committee, we declined, although a couple of the people on our committee did offer their individual services. The American Cancer Society seemed to sense a big story on the horizon and didn't like the idea that another organization, the AICR, might get the credit. |
Joe Graedon, M.S. and Teresa Graedon, Ph.D.
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 Most patients seem to think that diet is important in treating acne, and they expect dietary recommendations from their doctors.6 In the meantime, dermatologists should be conducting research to determine if this dietary hypothesis is solid or if it is as far-out as many doctors think.
Refined carbohydrates and trans fats like margarine might not be the only dietary culprits. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 World Health Organization (WHO), which is empowered to recommend ways to combat obesity and promote good health. Certainly, this is a complicated topic, but here are five different examples (taken over a period of several years), which reveal how the sugar and processed-food industries and the U.S. government (specifically because of lobbying and financial contributions) are influencing decisions that affect the sugar, corn, or processed-food industries— and ultimately could harm our health. |
Phyllis A. Balch, CNC
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 Recommendations
Q See diabetes in Part Two and follow the dietary recommendations.
Q If you have diabetes, make sure to have an annual eye examination to detect the onset of retinopathy. If the disorder is detected in time, laser surgery to seal leaking blood vessels can help stem vision loss.
Considerations
Q One study reported that people with insulin-dependent (type 1) diabetes who controlled their blood sugar levels tightly were able to slow the pace of retinopathy by about 60 percent. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 TREATMENT Diet
If you have arteriosclerosis or high blood pressure, see the relevant entry for additional dietary recommendations. Reducing the blockage or the pressure in your arteries will also improve the circulation of blood and oxygen to your eyes.
Recommended Food
Keep toxins moving quickly through your body by eating plenty of fiber, especially whole grains and beans.
Water will also help flush away toxins and keep the eye tissues supple. Drink a glass of clean water every two waking hours.
Consume your carotenoids, which are fruits and vegetables that fight free radicals. |
Leslie Taylor, ND
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 There are many healthcare professionals available these days with practical medical training as well as education and experience with medicinal plants, supplements, and nutrition and dietary recommendations. Find one. Books like this one, as well as the Internet, are good places to begin your research, especially when looking up and verifying both conventional and complementary products, therapies, treatments, and drugs. However, don't start and end there. |
Jack Challem
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 She would make dietary recommendations, such as eating more fish and vegetables, avoiding french fries and soft drinks, and exercising more. She might also recommend certain vitamin supplements. And she would caution you, if you had no obvious genetic predispositions, that you should not be complacent and take your health for granted.
In the process, medicine would shift a significant portion of its current activities related to the expensive and aggressive treatment of disease to less costly prevention. |
| You might be wondering how the dietary recommendations in Feed Your Genes Right differ from those of the Atkins diet. The Atkins diet is the most popular high-protein diet, but it has often been criticized for its high levels of saturated fat.
Both the Atkins and the Feed Your Genes Right recommendations encourage people to eat more nutrient-dense protein. However, the guidelines in this book emphasize protein sources, such as fish, chicken, and turkey, that are relatively low in saturated fat. |
| You can achieve this level by following the dietary recommendations in chapter 7.
Calorie Restriction: Reduced DNA Damage and Greater Longevity
Reducing your overall caloric intake, while maintaining adequate intake of vitamins and minerals, can reduce DNA damage, increase life expectancy, and lower the risk of disease. Animal studies dating back to
1935 have consistently shown that permanently cutting calorie intake by one-third extends the life expectancy of rodents by about 30 percent. |
| Part III covers dietary recommendations for maintaining healthy genes, explaining what you should and should not eat. Finally, Part IV describes how stress affects genes, suggests antistress nutrients you can take, and makes specific recommendations for reducing genetic damage that occurs in aging, heart disease, cancer, some inherited diseases, and many other conditions.
The bottom line of Feed Your Genes Right is that you do not have to wait years to apply the new and exciting discoveries of nutri-genomics, the science of nutrition and genetics. |
James F. Balch, M.D. and Mark Stengler, N.D.
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| See the dietary recommendations for details.
Super Seven Prescriptions—Food Poisoning
Super Prescription #1 Homeopathic Combination Diarrhea Remedy and Homeopathic Combination Nausea/Vomiting Remedy
For acute diarrhea and nausea/vomiting, alternate doses of a combination diarrhea and combination nausea/vomiting remedy four times daily for twenty-four hours. Then if you notice improvement, stop taking the remedy, unless symptoms return. If your symptoms do not improve within twenty-four hours, pick the remedy that best matches your symptoms under Homeopathy in this section. |
| Many cases of diarrhea can be traced to gluten examine the effects of wheat and seeds on your foods
Detoxification
Diarrhea is your body's method of self-d) on liquids for the first day; most likely, See the dietary recommendations for details
Tips for Travel
More than 50 percent of travelers to developing nations develop diarrhea from the microorganisms that are present in food and water. You can decrease your risk by taking the following steps:
• Prepare your body before you leave home. |
Phyllis A. Balch, CNC
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 There are also certain foods, nutrients, and dietary recommendations that are helpful for specific disorders. The table below summarizes some of the most important of these.
DISORDER
DIETARY RECOMMENDATIONS
Acne/skin disorders
Allergies/hay fever
Anal itching or burning
Foods: apples, cabbage, cauliflower, cucumber, carrots, leafy greens, primrose oil.
Seasonings: basil.
Nutrients: zinc.
Avoid: alcohol, caffeine, chocolate, cocoa, dairy products, fried foods, iodized salt, pineapples, saturated fats, sea vegetables, soft drinks, all forms of sugar. |
Phyllis A. Balch, CNC
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| Recommendations
Q Follow the dietary recommendations in this section for at least thirty days to give the colon a chance to heal and to cleanse its walls of hard matter and mucus. After thirty days, you may gradually reintroduce the foods that you have eliminated back into your diet; however, do not add them back too quickly or all at once. Instead, add small amounts of these foods, one at a time, back into your diet.
Q Eat a diet that is high in complex carbohydrates and low in fats. Include in the diet well-cooked brown rice, millet, oatmeal, and steamed vegetables. |
Michael T. Murray
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 These risk factors will be eliminated by the dietary recommendations given in Chapter 5. To keep things simple, we are going to focus here on the four key dietary factors that promote obesity and type 2 diabetes:
1. Eating more calories (in any form) than are used by the body
2. Eating refined carbohydrates instead of high-fiber sources.
3. Eating the wrong type of fats.
4. Eating an insufficient intake of antioxidant nutrients.
Typically in people consuming a Western diet, all four factors come into play. |
| The glycemic index is often used as a guideline for dietary recommendations for people with either diabetes or hypoglycemia. In addition, eating foods with a lower glycemic index is associated with a reduced risk for obesity and diabetes.13,14 Basically, we recommended avoiding foods with high values and choosing carbohydrate-containing foods with lower values. In general, as illustrated in Figure 4.2, the more that a food is processed, the higher the glycemic index.
Because of the harmful effects of carbohydrates on blood sugar con-
Figure 4.2. |
| A Little DASH Goes a Long Way
I he Dietary Approaches to Stop Hypertension (DASH) clinical studies are landmark studies funded by the National Heart, Lung, and Blood Institute (NHLBI) to fully evaluate the efficacy of a system of dietary recommendations in the treatment of hypertension. The DASH diet is rich in fruits, vegetables, and low-fat dairy foods, and low in saturated and total fat. It also is low in cholesterol; high in dietary fiber, potassium, calcium, and magnesium; and moderately high in protein. It is quite similar to the dietary program that we describe in Chapter 7. |
Antoinette Saville and Antony J. Haynes
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 If positive, then you should follow the Anti-Yeast Plan and additional dietary recommendations (see pages 156-7).
Relevant Tests: Yeast Culture
'Uninvited Guests'
Parasites - 'UFOs of the Intestines'
Once considered to be a sign of the unclean, 'uncivilized' and unhygienic in faraway lands, intestinal parasites are much closer to home that you'd think. The prevalence of previously unidentified fecal organisms (UFOs) is staggeringly high. According to most parasitology specialists, 40 percent of the world's population are infected by one parasite or another. |
John A. McDougall
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 I challenge anyone to ignore the urge after following my dietary recommendations for just a couple of days.
Dairy protein can cause severe constipation. A 1998 study published in the New England Journal of Medicine looked at sixty-five severely constipated children averaging only one bowel movement every three to fifteen days. Though these children did not respond to strong laxatives (lactulose and mineral oil), forty-four of the sixty-five (68 percent) found relief of their constipation by removing cow's milk from their diet. |
Mike Adams, the Health Ranger
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 He made various dietary recommendations that changed my way of eating. He asked me if I had a history of drug abuse, and I did not because I had been an athlete and I did not use street drugs. He said, "Well, you are very lucky. You just might succeed in smuggling these vitamins back into the hospital. But if you get them inside, you better hide them, because if they catch you with them they will confiscate them. |
John A. McDougall
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| When she was sticking closely to my dietary recommendations, she rarely had to take medication for her arthritis pain. Still more motivation to get back on the wagon and stay there. The effect of diet on arthritis and other such conditions is beyond the scope of our present discussion of digestive issues; however, most of my patients do find relief from joint pain, headaches, and other body aches once they begin adhering to my dietary suggestions.
Blame It on the Bacteria
|| n 1982, two physicians isolated the bacteria known as Heli-| cobacter pylori (abbreviated H. |
Michael Lerner
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 Kushi's dietary recommendations provide for a healthy and nutritionally balanced diet, but are based on a complex macrobiotic dietary theory that also has no foundation in scientific medicine. Moreover, the specific foods that are included and excluded by macrobiotics for breast cancer differ from those recommended by many other systems of diet coming from other traditional medicines of equally noble lineage. Ayurvedic medicine from India, for example, gives dietary recommendations for breast cancer that are quite different from, and often contradict, macrobiotic recommendations. |
Mark Hyman, M.D.
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 The next morning she was feeling so much better that she decided to stop all her medications, except the acidophilus, as well as continue our dietary recommendations. A few days later she was fine.
That lobster dip probably caused her condition; it interfered with her gut flora. She needed something to get her body back on track.
All those pills, however, were having an adverse effect on her body. Prilosec blocks stomach acid and prevents B12 absorption, the Klonopin was making her sleepy and depressed, and the dicyclomine can also have cognitive side effects. |
Elizabeth Somer, M.A., R.D.
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 Following the Feeling Good Diet is all you need to get back on track, although you might benefit from some of the dietary recommendations in this chapter (see "Carbohydrate Cravings Control Guidelines," on page 54).
/ 0 or greater: Carbohydrate cravings are likely to be a problem for you, so adapting the Feeling Good Diet based on the dietary recommendations in this chapter would be helpful. foods. When it comes to a craving, only one food or one type of food will do the trick—and if we have such a craving, we're often willing to go out in a storm to fulfill it. |
The Life Extension Editorial Staff
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 As with any nutritional issue, studies concerning dietary recommendations seem to often be contradictory. Therefore, many choices concerning a type of diet to follow ot foods to be included ot avoided will be personal ones based on each individual's particular circumstance and experience. Consult with yout physician with any concerns before making nutritional changes to control or tteat FBD.
Dietary Fat
Beginning as early as 1980, numerous studies have examined the relationship between FBD and dietary fat. |
| The following dietary recommendations will improve overall health:
• Limit intake of stimulants (caffeine) and depressants (alcohol) because of their potential to disrupt neurological and metabolic function.
• Limit intake of refined sugars to avoid fluctuation of blood sugar levels, mood swings, lowered energy, and lowered immunity.
• Consume whole foods such as fruits and vegetables which contain phytochemicals and fiber. Fiber is helpful for maintaining digestive regularity. Eat more slowly, chewing food well. |
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