Showing posts with label Nutrition Books. Show all posts

A Nutritional, Medical, and Culinary Guide

Carol Ann Rinzler

Introduction by Jane E. Brody

Foreword by Manfred Kroger, Ph.D.

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Book Details
 497 p
 File Size 
 2,157 KB
 File Type
 PDF format
 978-0-8160-7710-6 (hardcover : alk. paper)
 0-8160-7710-X (hardcover : alk. paper)
 2009, 1999 by Carol Ann Rinzler

A Note to the Reader
The material in this book regarding the medical benefits or side effects
of certain foods and the possible interactions between food and drugs is
drawn from sources current at the time the book was written. It is for your
information only and should never be substituted for your own doctor’s
advice or used without his or her consent. Your doctor, the person most
familiar with your medical history and current health, is always the person
best qualified to advise you on medical matters, including the use or avoidance
of specific foods. Please note also that the adverse effects attributed
to some of the foods listed here may not happen to everyone who eats the
food or every time the food is served, another reason your own doctor is
your best guide to your personal nutritional requirements.

You’ve no doubt heard of food for thought, food for love, food for strength,
health food, healing food, soul food, brain food, and the like. For as long as
people have inhabited this planet, edibles have been imbued with all sorts
of attributes beyond satisfying hunger and sustaining life. And in many
cases, popular notions about the powers of various foods and beverages
have been documented by modern scientific investigations that have demonstrated,
for example, the soothing qualities of chicken soup for sufferers
of the common cold, and the antibiotic properties of garlic.

Then there are the newer discoveries not rooted in folklore, among
them the protection against cancer afforded by vegetables and fruits rich in
the carotenoid pigments and the cancer-blockers found in members of the
cabbage family; the cholesterol-lowering ability of apples, barley, beans,
garlic, and oats; the heart-saving qualities of fish and alcohol (in moderate
amounts), and the antidiabetic properties of foods rich in dietary fiber.
But while thinking of food as preventive or cure, it is important not
to lose sight of its basic values: to provide needed nutrients and a pleasurable
eating experience while satisfying hunger and thirst.

In The New Complete Book of Food Carol Ann Rinzler has put it all
together, providing a handy, illuminating guide for all who shop, cook, and
eat. It is a “must have” for all those who want to get the very most out of
the foods they eat, as well as avoid some inevitable dietary and culinary
pitfalls. Ms. Rinzler tells you how to derive the maximum nutritive value
from the foods you buy and ingest, with handy tips on how to select,
store, prepare, and in some cases serve foods to preserve their inherent
worth and avoid their risks. For example, in preparing bean sprouts, you’ll
be cautioned to eat them within a few days of purchase and to cook them
minimally to get the most food value from this vitamin C-rich food. You’ll
appreciate the importance of variety and moderation in your diet when
you discover that broccoli, which possesses two cancer-preventing properties,
also can inhibit thyroid hormone if consumed in excess.

You will also recognize that not all wholesome foods are good for
all folks. Sometimes a health condition will render a food unsuitable for
you. For example, beans might be restricted for those with gout and certain
greens may be limited for those who must stick to a low-sodium diet. Then
too, there are possible interactions—both adverse and advantageous—
between certain foods and nutrients or medications. For example, citrus
fruits are recommended accompaniments for iron-rich vegetables and meats
since the vitamin C in the fruits enhances the absorption of iron. Those taking anticoagulant
medication are advised to avoid excessive amounts of green leafy vegetables since the vitamin
K in these foods may reduce the effectiveness of the drug.

You’ll learn what happens to foods when they are cooked at home or processed in
factories. Want to avoid olive-drab green vegetables? Steam them quickly or, better yet, cook
them in the microwave with a tiny bit of water to bypass the discoloring action of acids
on the green pigment chlorophyll. You’ll also get the full story on methods of preserving
milk—from freezing and drying to evaporating and ultrapasteurizing—that should relieve
any anxieties you may have about the safety and healthfulness of processed milk.
In short, this is a book no self-respecting eater should be without. It can serve as a
lifetime reference for all interested in a safe and wholesome diet.
Jane E. Brody
Personal Health Columnist
The New York Times

Table of Contents
Introduction by Jane E. Brody
Foreword by Manfred Kroger, Ph.D.
A Note to the Reader
Entries A to Z


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Over 300 Delicious Whole Foods Recipes, Including Gluten-Free, Dairy-Free, Soy-Free, and Egg-Free Dishes

Alissa Segersten & Tom Malterre MS, CN

Cover design by Brigid Pearson

Cover copyright © 2014 by Hachette Book Group, Inc.

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Book Details
 717 p
 File Size 
 10,012 KB
 File Type
 PDF format
 2014 by Whole Life Nutrition

About the Authors
Alissa Segersten received her bachelor of science in nutrition from Bastyr
University in Kenmore, Washington. She is the previous owner of a personal
chef business in Seattle, Washington, that successfully addressed the health and
lifestyle needs of many families with her delicious, healthy cooking. She is
currently a cooking instructor, empowering people with cooking skills and
knowledge of whole foods so that they may reconnect with the pleasure in eating
delicious, nourishing food. Her popular recipe blog,
is filled with healthy, wholesome gluten-free recipes.

Tom Malterre MS, CN holds both a bachelor’s and master’s degree in nutrition
from Bastyr University. Tom is a faculty member of the Autism Research
Institute and a clinical nutritionist for Whole Life Nutrition. He has been invited
to speak at the Washington Association for Naturopathic Physicians, the Ontario
Association for Naturopathic Physicians, the British Columbia Association for
Naturopathic Physicians, the International College of Integrative Medicine, the
National College for Naturopathic Medicine, Boucher Institute for Naturopathic
Medicine, the Southwest College of Naturopathic Medicine, and Bastyr
University. Tom has trained with the Institute for Functional Medicine for over 7
years. Tom specializes in whole body wellness—looking at all factors of a
person’s life to bring about healing. Stress, environmental toxicants, nutritional
deficiencies, and epigenetics all contribute to a decline in health. Whole Life
Nutrition encompasses all aspects of life to get to the root of the health issues.

Let food be thy medicine and medicine be thy food.

The diet and environment that humans have evolved with over the last tens of
thousands of years have changed drastically within the last several decades. With
these changes have come rising rates of obesity, skin disorders, childhood and
adult cancers, heart disease, diabetes, and more. There is overwhelming evidence
now that our food choices drastically affect our state of health. Humans are not
meant to have high cholesterol, high blood pressure, high blood sugar, chronic
pain, or other common health problems. These health conditions are often a
result of dietary, environmental, and lifestyle factors.
Food is powerful medicine. It is energy and information. Every molecule that
exists in our body was created from the food we eat, the water we drink, and the
air we breathe; we quite literally are what we eat! Whole foods, or foods in their
natural unrefined forms, offer us the vitamins, minerals, and antioxidants we
need to prevent and treat most diseases while creating a state of balance and
health within us. Whole grains, beans, nuts, seeds, vegetables, and fruits provide
thousands of important phytochemicals that work with our bodies to maintain
and build optimal health. Eating food is so much more than a way to fill our
bellies. Food affects our quality of life, how we look, how we feel, how much we
weigh, how much energy we have, how we age, and how healthy we are.

As children, we both learned that food is powerful medicine. Healthy eating was
hard-wired in our brains from the time we were very young.
When I was 10 years old, Dr. John McDougall, the renowned physician and
nutrition expert, was my family doctor. I watched and learned as he treated his
patients, including my family, using food as medicine. Seeing people reclaiming
their health with each and every forkful of food shifted my life’s purpose. This
interaction inspired me to learn all I could about nutritional sciences. While I
was attending Bastyr University for my first degree in nutrition, I met Ali. At the
time, I thought health food was reserved for people that had relatively inactive
taste buds. My personal meals were extremely healthy, but they never tasted very
good. I clearly remember my first dinner date over at Ali’s apartment where I got
to assist in preparing food. She taught me how to chop vegetables properly and
how to time the addition of every single ingredient to bring out the best color,
texture, and flavor of the dish. I found the food (and the company) absolutely
stunning! And I knew then that it would be possible for people to find bliss in
eating their way to optimal health. Early in 2004, while working on my master’s
degree in nutritional sciences, I decided to try a raw food cleanse to see if it
would help with my digestive discomforts. Within a week, 90% of my issues had
either subsided or disappeared altogether. Upon the reintroduction of gluten, my
symptoms started to reappear. I began to delve deeply into the science behind
food sensitivities and health in order to help more people like myself. Could
eliminating gluten really be the answer for millions of people dealing with so
many health problems? I found that it did indeed play a very large role. My
studies at Bastyr reaffirmed how powerful nutrition really is and deepened my
awareness of food sensitivities and numerous other topics.
I, Alissa, feel grateful that my mother took the time to research nutrition and
health before I was born. She made the decision to make all of my baby food
from scratch instead of feeding me something that came in a jar. Looking at my
baby book, I noticed that some of my first foods were stewed beef, homemade
plain yogurt, and puréed steamed vegetables. It’s no wonder I’ve never liked
processed foods! My taste buds developed to prefer fresh, home-cooked whole
foods. By the time I was 10 years old I had taken over the kitchen and was
creating recipes using every ingredient imaginable. Some of those early
creations actually tasted good, but I’m sure many did not. When I moved away
and went to college I had to eat the required meal plan food for the first 2 years.
After the first year of eating processed cafeteria meals I petitioned the school to
allow me to stay off the meal plan and prepare my own food in my dorm room.
That’s when I first started shopping at small health food stores. I loved being in
charge of what I put in my body. The more research I did, the more I became
interested in food and nutrition. I decided to pursue a degree in nutrition to
deepen my understanding of everything I had learned thus far. That’s when I met
Tom. He had such a knack for nutritional biochemistry that I thought I better
study with him! He was able to break down hard-to-understand information into
something easy to digest. My studies in nutrition at Bastyr University deepened
my respect for food and its role in either keeping us healthy or making us sick.

Your health is your wealth. It’s like your personal bank account. You can make
deposits or withdrawals to it every day. The more deposits you make, the larger
your account, and hence the greater your health. The more withdrawals you
make—by eating processed foods or not getting enough sleep, for instance—the
smaller your bank account gets, and hence your health slowly begins to deteriorate.
Disease doesn’t happen overnight. Small withdrawals to your health happen
daily, depleting your health reserves over time. A child eating a diet filled with
processed foods may appear vibrant and healthy—they may even avoid seasonal
colds and flus—but what’s happening inside the body is a different story. That
child is slowly being depleted of what she needs to thrive. Health problems
might not occur right away—perhaps not until her mid-twenties—but eventually
things may begin to run amuck in her body: digestive distress, food allergies,
thyroid disorders, unexplained weight gain, or maybe even a cancer diagnosis.
The foods that most people are accustomed to eating are slowly killing them.
Our government—our taxpayer dollars—supports the production of many of
these toxic “foods.” These “food-like” substances that are sold in our grocery
stores and that are on the menus of restaurants nationwide are not compatible
with our human biology. Just walk down any grocery store aisle and pick up a
package. How many ingredients are on there that you can’t pronounce? You may
also see some ingredients you can pronounce, like wheat flour, soybean oil, and
sugar. Those don’t sound so bad, right? Maybe even healthy? What if we told
you that the wheat flour was sprayed with toxic herbicides—ones that damage
your digestive health—causing a leaky gut. Or that the soybean oil was
genetically engineered to withstand massive spraying of these herbicides? It was
then processed using solvents to extract the oil, then bleached and deodorized
with more toxic chemicals. And the sugar? When a label says sugar it most
likely means it came from genetically engineered sugar beets, which are grown
using a chemical soup of pesticides known to kill off honeybee colonies and
damage human health.
Our current food system is not designed for the health and well-being of the
people and the planet. Luckily, there are many healthy options you can choose to
build up your personal health bank account. In this book, we’ll help you do just
that. We want to guide you toward a Whole Life Nutrition lifestyle—a way of
eating that can change your health and life for the better. If you are running on
empty, it might take some time to repair your body, but it can happen!

We are all unique individuals, with different backgrounds, unique genetics (and
epigenetics), particular nutrient deficiencies, and accumulated environmental
toxins. It is of utmost importance to take into consideration this greater whole—
the bigger picture. We can no longer simply look at diet and its impact on health.
Many of the earlier studies in nutritional sciences were geared toward the
elementary thinking that nutrition was about counting calories, determining
optimal ratios of macronutrients like carbohydrates, proteins, and fats, along
with ingesting adequate amounts of vitamins and minerals. While these tasks
have their merits, we also need to consider the potential adverse effects of the
more than 80,000 chemicals that have been introduced into the natural world by industries.
Whole Life Nutrition takes into account everything that is being ingested by
an individual—whether it is coming from the food we eat, the air we breathe, or
the water we drink. After taking into account the body’s toxicity from industry
and nonorganic food, we look at immune function and digestive health—many
of the toxins in our environment cause digestive distress. Intestinal health plays a
key role in most modern diseases, including diabetes, obesity, heart disease,
mental disorders, and autoimmune disorders. When digestion and immune
functions are compromised, food sensitivities can manifest. Whole Life
Nutrition understands that removing food irritants like gluten, dairy, corn, eggs,
and soy provides an opportunity for the intestines to begin the healing process.
There isn’t a perfect diet or one perfect approach to healing. There are just
too many variables. You can let an organic, whole foods diet be your starting
point and then refine it to meet your needs. Each individual is unique, and some
people benefit tremendously from a plant-based diet, while others benefit by
using an animal-based diet for healing. This book is meant to guide you in
choosing what is right for you in this moment and beyond, and provide you with
many delicious, nourishing recipes to assist you on your journey.
We have developed over 300 fabulous-tasting recipes using nutritious whole
foods that promote optimal health. All the recipes in this book are gluten-free.
Most recipes are free of dairy, soy, and eggs as well; however, there are various
options for using these ingredients in some recipes. Many of the recipes in this
book are healthier versions of traditional favorites and some may be very new to
you. If you feel overwhelmed and don’t know where to begin, then simply start
by making a few of the recipes that look familiar to you. As your cooking
repertoire builds, so will your confidence, and soon you will want to try other recipes.

In this book, you will also find useful information about environmental
toxicity and how to protect yourself, how food sensitivities affect your health,
the basics of a whole foods diet, stocking your whole foods pantry, quick
nutritious breakfasts, cooking beans and whole grains, selecting and storing fresh
produce, adding more vegetables to your diet, and nutritious snack ideas!
Lasting dietary change takes time. You don’t need to do it all at once.
Remember that nourishing ourselves is a process and that making small changes
can be enough to begin. The Whole Life Nutrition Cookbook was created under
the premise that food can be both healing and delicious. Food is pleasure and
eating is something we do throughout the day, every day, for our entire lives.
Why not create a daily diet that heals our bodies and is absolutely satisfying to
all of our senses? As we partake in the joy of eating nutritious organic food, we
share this experience with others and together we build a healthier community,
country, and planet.

Table of Contents
Title Page
Part I
Chapter 1: The Whole Diet Story
Chapter 2: The Whole Food Sensitivity Story
Chapter 3: Digestive Health
Chapter 4: The Whole Toxicity Story
Chapter 5: Organics, Your Health, and the Planet
Part II
Chapter 6: The Basics of a Whole Foods Diet
Chapter 7: Making the Change
Chapter 8: Stocking Your Whole Foods Kitchen
Chapter 9: Essential Cooking Equipment
Chapter 10: Definition of Cooking Techniques
Part III
Chapter 11: Get Cultured!
Chapter 12: Smoothies
Chapter 13: Breakfast
Chapter 14: Fresh Breads and Muffins
Chapter 15: Soups
Chapter 16: Fresh Salads and Vegetables
Chapter 17: Whole Grains
Chapter 18: Vegetarian Main Dishes
Chapter 19: Fish, Poultry, and Meat
Chapter 20: Dressings, Dips, and Sauces
Chapter 21: Healthy Snacks
Chapter 22: Nutritious Desserts
Chapter 23: Beverages
About the Authors
Measurement Equivalents


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First ebook edition: April 2014

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Why leaky gut may be the root cause of your health problems and 5 surprising steps to cure it

Dr. Josh Axe

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Book Details
 336 p
 File Size 
 2,395 KB
 File Type
 PDF format
 2016 by Dr. Josh Axe 

About the Author
DR. JOSH AXE is a doctor of natural medicine and a clinical nutritionist with a
passion to help people get healthy by using food as medicine. He founded one of
the largest functional medicine clinics in the United States and runs the popular
health website, where you can find recipes, natural remedies,
videos, nutrition advice, and fitness tips. Dr. Axe is a board-certified doctor of
natural medicine (DNM), earned his doctorate in chiropractic at Palmer College
(DC), and is a certified nutrition specialist (CNS) from the American College of
Nutrition. He lives in Nashville, Tennessee, with his wife, Chelsea.

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I was twenty-four years old, in school training to become a doctor of functional
medicine and working as a clinical nutritionist just outside of Orlando, Florida,
when I received a phone call from home. My mother, Winona, was on the line,
and she sounded upset.
“What’s wrong, Mom?” I asked.
“The cancer has come back,” she said through tears.
My heart sank, and I was immediately transported back to my seventh-grade
year, when my mom was told that she had stage 4 breast cancer that had spread
to her lymph nodes. The news was not only a devastating blow to me, as her son
—but it was also a shock to anyone who knew her. At the time, my mom was
forty-one years old; she was my gym teacher at school and a swim instructor.
Everyone thought she was the picture of fitness and health.

Soon after her diagnosis, my mom underwent a total mastectomy of her left
breast and started the first of what would be four cycles of chemotherapy that
left her too weak to get out of bed in the days that followed. It was painful to see
how sick she got on chemo. I remember walking into the bathroom one day and
seeing clumps of her sandy-blond hair on the floor. She looked like she had aged
twenty years in two weeks.

Thankfully, months later she was declared cancer-free, but her health
continued to spiral downward. Even after bouncing back from chemotherapy and
returning to her job, she felt lousy. Every day, she would get home at three thirty
in the afternoon and nap until dinnertime. We’d eat together but she struggled to
stay awake and would turn in for the night soon after. When she told her doctor
that she couldn’t cope with being a wife, mother, and schoolteacher, he
prescribed an antidepressant.
Depressed and exhausted: this was the mother I knew throughout my teenage
years. She lived in fear that the cancer would return.
And now, ten years later, it had.
Her distressed voice shook me back to the present. “My oncologist told me
they found a tumor on my lungs that was 2.5 centimeters,” she said. “He wants
to do surgery and start radiation and chemotherapy right away.”
I tried to be as encouraging as possible. “Mom, please don’t worry. Your body
has the ability to heal,” I said. “We just need to stop feeding the cancer cells and
get to the root cause of the disease.” I was confident her health could be restored
—but, in order to do that, we’d need to take care of her whole body.
The next day, I flew home to help her lay out a health program. I asked her to
tell me about any symptoms she had been experiencing in the time leading up to
her diagnosis.

She sighed. “Well, I’m still struggling with depression,” she said. “And even
if I get a good night’s sleep, I’m always tired the next day.” She described
symptoms that indicated she had multiple food sensitivities. She also revealed
that she’d been diagnosed with hypothyroidism.
All of this was quite troubling—but it was her last symptom that shocked me.
When I asked about her digestive habits, she revealed that she’d had an average
of one to two bowel movements a week, for the last ten years.
“Wow, Mom,” I said, stunned. “Why didn’t you talk to your doctor about this earlier?”
“I thought it was normal,” she said. Her face crumpled.
I reached out for her hand and told her not to be discouraged. “Mom,” I said,
“this is actually good news. We can definitely do something about your
digestion, and that alone will make a big difference in how you’re feeling.” And
hopefully will help stop the cancer, too, I thought.
I told my mother about leaky gut syndrome—a condition in which the
intestinal wall breaks down, allowing microbes and food particles to leak out of
the digestive tract, triggering an inflammatory immune response—and how
dangerous it was. I told her I believed it was the cause of her constipation and
several other health problems, and that we needed to address it immediately.
“We can do this, Mom,” I said. “Come on.” I stood up and asked her to follow
me into the kitchen.
I grabbed a black garbage bag and opened kitchen cupboards. “We’re starting
all over,” I announced. “From now on, you’re not eating anything that comes out of a box.”
Together, we threw out every processed food we could find:
boxed cereals like Honey Nut Cheerios and Honey Bunches of Oats (she
thought these cereals were healthy)
plastic bottles of Juicy Juice billed as “90 percent real fruit juice” but made
with apple juice concentrate and “natural” flavors that weren’t natural at all
chips and crackers made with MSG and genetically modified corn
cereal bars made with high fructose corn syrup, artificial colors, and soy protein
salad dressings with artificial thickeners, emulsifiers, and hydrogenated oils
bags of highly refined white sugar and white flour
Then we attacked the refrigerator and tossed out condiments, sauces,
margarine, coffee creamers, mayonnaise, and conventional dairy items such as
skim milk and processed cheese (“American cheese”) singles. Altogether, we
threw out three huge garbage bags of processed foods.

Then we drove to a local health food store, where I walked her through the
aisles and talked her through the types of foods she should be eating to help
support her body in its fight to kill the cancer cells. We selected organic
vegetables and berries, wild-caught salmon, pasture-raised chicken, and “clean”
pantry staples—all organic foods with as few ingredients and as little processing
as possible. Then we drove to another health food store, where we picked up
nutritional supplements like turmeric, immune-boosting mushrooms, vitamin D3,
and frankincense essential oil.

At that time, the mainstream antibacterial craze was at its height, and almost
every product in conventional grocery stores—from floor cleaner to toothpaste
to number-two pencils—seemed to have added antibacterial ingredients.
Scientists had started to sound the alarm about the overprescription of antibiotics
causing resistance to some strains of illnesses, and the danger of overly sterile
environments to our immune systems, but their research wasn’t trickling down to
most neighborhoods just yet. The evidence of these issues was showing up every
day in my natural medicine practice, though. For several years I had seen the
collateral damage these antibacterials and other supposedly “sanitary” chemicals
were causing.

If part of the problem centered on being too clean, I felt certain the solution
must be the opposite—to get dirty. To consciously create repeated
“microexposures” to dirt that held long-lost bacteria, viruses, and other microbes
that could function as nature’s immunizations. To fortify and replenish the
beneficial bacteria our bodies lost during the onslaught of antibacterial products
in our environment. To completely reeducate the immune system, so it could
once again learn how to defend itself without going overboard.
To not be afraid of a little dirt here and there, but instead, more consciously
follow the rhythms of nature and embrace the healing power that surrounds us every day.

And so, to start Mom’s healing program, I went straight for the dirt. In my
years of medical research, I’d developed a special interest in probiotics—
supplements and foods rich in healthy microorganisms, bacteria, fungi, and yeast
that tip the overall balance of our gut microbiota toward health. One of the most
novel and interesting threads of research I’d found centered on microorganisms
in soil, which possesses many vital microbes often missing in the human body.
Right away, I started my mom on a probiotic supplement with soil-based
organisms (SBOs) believed to improve the absorption of nutrients, eliminate
yeast overgrowth, and improve bowel function.

Then I brainstormed other ways for my mom to “get dirty.” She liked to ride
horses growing up, so she headed back to the stables and began riding regularly,
breathing in dust and grooming the horses. We also visited the farmer’s market
to pick up organic, locally grown produce that had traveled less than ten miles
from the farm. The vegetables were vibrant with antioxidants and had clumps of
soil still clinging to their roots. In her kitchen, I taught my mom how to make
green drinks with servings of spinach, celery, cucumber, cilantro, lime, green
apple, and stevia. She consumed a daily regimen of supplements, high-quality
extracts derived from medicinal plants. She downed many cups of bone broth
soup, the healing elixir made from the bones and innards of chicken, beef, lamb,
or fish—animal parts previously considered dirty waste, now known to be an
excellent source of collagen, glutamine, and other nutrients that help “heal and
seal” the lining of the gut. She spent time outside in her garden every day,
digging in the flower beds, or simply being still and giving thanks.

I have to hand it to Mom—she followed my diet and lifestyle advice very
closely. And over the next several months, she saw many positive changes in her
health: her constipation problems resolved, and she began having one bowel
movement every day. She noticed a major upswing in her energy. Her thyroid
issues disappeared. She lost twenty-two pounds, and she no longer felt
depressed. She reported feeling more joy than she had ever experienced.
When my mom went in four months later for a CT scan, her surgeons were
mystified by the results. Not only was her blood work normal, her cancer
markers had dropped dramatically.
“What’s happened is very unusual,” the oncologist said, with obvious
surprise. “We don’t see cancer shrink very often.” Her largest tumor had shrunk
by 52 percent.

The oncologist encouraged her to keep doing what she was doing, “because
whatever it is, it’s working.” Her medical team decided to hold off on surgery.
Mom was greatly relieved to avoid going under the knife again.
Now, I want to be clear: cancer is one of the most extreme health concerns
any of us will ever face. I would never claim that my program “cured” my
mom’s cancer. Many factors come into play with an outcome like hers, and she
was very diligent about following the guidance and directions of her other
doctors. But where her doctors’ instructions left off, her diet and lifestyle
changes began. And I believe it is due to the integration of all of these factors
that today—more than twenty years after she first learned she had breast cancer,
and a decade after this second diagnosis—Mom is enjoying the fruits of her
lifestyle changes.

About seven years after her second diagnosis, my mom and dad retired and
moved to a house on a lake in Florida. Today, they enjoy water-skiing and
hiking trails with new friends. Mom has run several 5K races with me (finishing
in second and third place in her age group!). She is radiant and bursting with
energy. Almost every time I see her, she marvels at how much her health has
changed. She says she feels better in her sixties than she did in her thirties!

BONUS: If you want the detailed eating plan, supplement plan, and
lifestyle regimen my mom followed to heal herself, you can download it for
free at:

Table of Contents
1 The Hidden Epidemic
2 Ground Zero for Leaky Gut
3 The Immunity Connection
4 Eat Dirt
5 You Are What You Eat
6 A Sanitized Society
7 The Price of Convenience
8 Our Stressful Lives
9 Medication Nation
10 The Eat Dirt Program
11 Healing the Whole Body
12 Healing Candida Gut
13 Healing Stressed Gut
14 Healing Immune Gut
15 Healing Gastric Gut
16 Healing Toxic Gut
part four | RECIPES
17 Recipes for Home and Body
Resource Guide
About the Author
About the Publisher

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 The A-to-Z Guide to Supplements


Based on Part One of Prescription for Nutritional Healing, Fourth Edition
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Book Details
 352 p
 File Size 
 1,142 KB
 File Type
 PDF format
 2006 by the Estate of Phyllis A. Balch 
 1997, 2000 by Phyllis A. Balch
 1990 by James F. Balch Jr. and Phyllis A. Balch

About This Book
We have learned a great deal from traveling the country and speaking to so many of the people who have used our book Prescription for Nutritional Healing. That book was designed to be a comprehensive in-home guide that would help you to achieve and maintain the highest possible level of health and fitness through careful dietary planning and nutritional supplementation. However, we found we were frequently asked whether we could design a book that would provide basic information on a wide variety of today’s nutritional supplements, and yet easily fit into a pocket or handbag to be taken to the store, on trips, or wherever needed—an edition that would incorporate up-to-date findings in the fields of nutrition and supplementation, from old standbys like vitamin C to newer products such as cordyceps, SAMe, and olive leaf extract. The answer to this question is Prescription for Nutritional Healing: The A-to-Z Guide to Supplements. Now in its fourth edition, this book was specifically created to provide on-the-go readers with authoritative information drawn from Part One of Prescription for Nutritional Healing, packaged in a handy reference that you can take along with you wherever you go. This volume provides all the information needed to design your own personal nutritional program as well as to use and understand today’s supplements. What you will find here is a clear discussion of the basic principles of nutrition and health, as well as lists and explanations of the various types of nutrients, food supplements, and herbs found in health food shops and drugstores. Topics covered include vitamins, minerals, water, amino acids, antioxidants, enzymes, a wide variety of natural food supplements, and herbs.

Before you start any supplement regimen on a regular basis, test the supplements one at a time to find out if you have a reaction to any of them. Always listen to your body. If you
perience unpleasant effects you suspect may be linked to a particular supplement, either discontinue the supplement or decrease the dosage.

Always take supplements with a full glass of water. Nutritional supplements are concentrated and can overburden the liver if you do not consume sufficient liquid with them. In addition, water enhances absorption and is needed to aid in carrying the nutrients to the cells.

If you follow a nutritional supplementation program for longer than a year, change brands periodically so that you do not develop an intolerance or build up a resistance to one or more of the ingredients in any given supplement. Remember, you can develop an intolerance to the ingredients in vitamins and other supplements just as you can to foods.

It is important for us to stress that the information offered in this book is not intended to replace appropriate medical advice and prescribed treatment. The use of any of the supplements recommended here should be approved and monitored by your medical doctor or other trained health care professional.

“A wise man should consider that health is the greatest of human blessings.”

Socrates once said, “There is only one good, knowledge, and one evil, ignorance.” This statement should guide us in all of our actions, especially where our health is concerned. Too many of us do not have the slightest idea of how to maintain good health. When illness strikes, we rely on our doctors to cure us. What we fail to realize is that “the cure” comes from within. Nature has provided us with a wondrous immune system, and all we have to do is take proper care of this inner healing force.
Does this sound too simple? Basically, it is simple; our modern lifestyles have gotten us off the right track, with fast foods, alcohol abuse, drug dependencies, a polluted environment, and high-tech stress. Nature intended to fuel our inner healing force with the right natural substances to enable the body to function up to its fullest potential. Nature’s resources—whole foods, vitamins, minerals, enzymes, amino acids, phytochemicals, and other natural bounties—are designed for use in our immune systems. However, because most of us have a profound lack of knowledge as to what our bodies need to function properly, we find ourselves out of balance and susceptible to all sorts of illnesses.

All individuals should take an active part in the maintenance of their health and in the treatment of their disorders with the guidance of a health care professional. The more we take it upon ourselves to learn about nutrition, the better prepared we will be to take that active role. Attitude is also an
important factor in the processes of health maintenance and healing. We must have a positive state of mind in order to bring harmony to the body. The realization that body (lifestyle), spirit (desire), and mind (belief) must come together is the first step to better health.
This book is the culmination of half a lifetime of study, work, and research. It is intended to provide you and your health care professional with a more natural approach to healing, which may be used in conjunction with your current medical treatment. A number of the suggestions offered, such as intravenous therapy, can be administered only by or under the supervision of a licensed physician. Also, because our body chemistries differ, some of us may have allergic reactions to certain supplements.
Before taking any nutritional supplement, check with your health care professional regarding its appropriateness.

Should you experience an allergic reaction to any supplement, immediately discontinue use of the supplement. You should never attempt to treat yourself without professional advice.
No statement in this publication should be construed as a claim for cure, treatment, or prevention of any disease. It is also important to point out that you should not reject mainstream medical methods. Learn about your condition, and don’t be afraid to ask questions. Feel free to get second and even third opinions from qualified health professionals. It is a sign of wisdom, not cowardice, to seek more knowledge through your active participation as a patient.

Every effort has been made to include the latest research available on nutritional healing. We also have added new sections on many health disorders at the suggestions of our readers. All the information in this book has been carefully researched, and the data have been reviewed and updated throughout the production process. Because this body of knowledge promises to continue growing and changing, we suggest that when questions arise, you refer to other current sources of information to verify textual material. We will strive to keep abreast of new scientific information, treatments, and supplements.
More than eight hundred years ago, Moses Maimonides said, “The physician should not treat the ailment, but the patient who is suffering from it.” This book was designed to meet the differing needs of individuals and to help each person create his or her own nutritional program.

Table of Contents

Preface, vii
About This Book, xi
Introduction, 3

Nutrition, Diet, and Wellness, 7
Vitamins, 32
Minerals, 69
Air, 96
Water, 104
Amino Acids, 122
Antioxidants, 150
Enzymes, 166
Natural Food Supplements, 177
Herbs, 234
Drug Interactions, 315

Index, 323

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Previously published as part of Prescription for Nutritional Healing (Fourth Edition)
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