Monday, March 4, 2013

What Foods to Avoid, What to Eat, and Why

Food To Avoid
90% of the time


Substitute Instead

Where to buy / Sources
Sugar / Agave

Artificial Sweeteners
Blood glucose needs to be below 89 for fighting disease.  Agave is fructose and worse than HFCS.

Possibility of tumors, evidence of metabolic syndrome with aspartame, sucralose, splenda, etc.
Stevia, Truvia,
Raw Honey (in small qty)

Raw Cocoa
A plant with no evidence of harm, so far.  Stevia is good in baked goods, not so good raw such as on toast.  Truvia is made with erythritol – too much of this can cause upset stomach. 
Raw cocoa has a lot of anti-oxidants, similar to spinach
All stores.
Read Deep Nutrition by Dr. Shanahan (MD researcher at Cornell).
Penzey’s spices, health stores.

White Flour, all hot/cold cereals, crackers, chips, bread, bagels,
Commercial whole wheat flour, pasta
Turns to starch, then sugar
After processing nutrition is removed from grains and oats.  Most commercial foods use
kernels that have been genetically modified and are unhealthy.
Diabetics should avoid all grains.
Almond meal,

Pasta squash
Whole oats (groats)
Whole Rye

Trader Joe Bread
Almonds are anti-inflammatory, no carbs
Squash is like spaghetti noodles
Outer kernel contains nutrition.
Need the whole berry to get the nutrition from the kernels. 
Trader Joe sprouted bread has 4 g net carbs / slice!
Trader Joe's
Health foods stores, bin / bulk
Read “Wheat Belly” by William Davis

Issue is not just with amount of sugar per can (10 tsp.), but that it enters too quickly into the blood stream.  Insulin hormone can’t react fast enough.

Crystal Light Pure
With lemon is refreshing

Made with Stevia.  
Target, Wal-Mart

Fruit juice
Healthy part of fruit removed until just the unhealthy sugar remains
Buy Vita Mix, add entire fresh or frozen fruit with spinach
Get the skin, good fruit fiber & nutrition


Regular milk

Soy milk
Unhealthy cows in feed lots are treated with hormones and not consuming healthy grass (grass has omega 3)
Need to eat as fermented, high in phytates, enzyme inhibitors, etc.
Organic whole milk

Almond milk (without added sugars)

Coconut milk
Good fat from healthy cows that eat grass (per Elk study)

50% more calcium in almond milk in some brands

Vegetable Oils
Canola oil
Refined (heated, etc.) oil so that it is toxic -- esp. for those with heart issues
Extra Virgin Olive Oil Coconut Oil
Flax seed oil
Keep in mind that 90% of EVOO from Italy is tainted.
Trader Joe -  California. 
Google Dr. Mercola.

If you have IBD, Lupus, MS, Rheum. Arthritis, or other gut issues flaring:  raw high-fiber veggies like celery or broccoli stalks. Consume < 10 g fiber / day if gassy or other issues.
The digestive system does not break down fiber so it ends up undigested in your bowel, where the majority of your gut flora resides. If your gut flora is healthy then these microbes will feed on the fiber and proliferate.

However if your gut is filled with pathogenic bacteria and/or yeast and fungi, fiber will actually make your symptoms worse as it is a growth factor for intestinal bacteria (and does not discriminate between pathogenic and beneficial bacteria). So, if your bowel is dominated by pathogenic microbes, these microbes will feed on fiber and proliferate, making your health problems worse. This is why fiber must be carefully eliminated from the diet, for a period of time, to help starve out the pathogens.  It can be reintroduced slowly later.
Cooked veggies, such as soups with well-cooked, deseeded and peeled vegetables.  Most fiber is in the peel and stalks

Sweet potatoes are anti-inflammatory,

Mushrooms and onions are very high in nutrition.

All veggies are healthy with no gut issues.

Spinach and broccoli are very high in nutrition:

Sweet potato is very anti-inflammatory

Non-org. apples, strawberries, spinach

Grapes from Chile
These are esp. high in pesticides if not organic

No regulations in Chile, so high in pesticides
Organic apples, strawberries, & spinach

Blueberries, pumpkin

Grapes from anywhere but Chile.
Recipe for veggie/fruit smoothie  in Vitamix:  Frozen blueberries, bananas, oranges, kale, spinach & broccoli.  You don’t  taste the veggies and even kids like it.

These are legumes, not nuts, so a bit inflammatory.
 Almond butter
Made from almonds only.  Healthier and anti-inflammatory.
Trader Joe

Farmed Tilapia / Farmed salmon

Canned tuna

Very little nutrition, actually more harmful than healthful due to poor quality water and feed.

There is no healthy tuna because it’s a very large fish filled with poison.
Wild caught, cold-water fish, esp. salmon,

Fish Oil, enteric coated (burp-free). At least 2,000 mg per day (2 triple-strength pills = 1,800 mg)
Salmon is the #1 miracle food.  Extremely anti-inflammatory.

2 grams is the amount per day to prevent / reverse cancer, auto-immune diseases, heart issues. Fish is a better source of omega-3 than fish oil pills.
GNC or Amazon.  Often sales at 50% off

Nutrition label should show
O-3 (DHA + EPA) add to 900 mg per pill.

Feed-lot cows
See milk, above.  Cows stand in manure, very sickly, are omega 6 grains instead of grass / hay.
Grass-fed cows

Beans (esp. black)
Cows naturally select healthiest grass blades, per Elk study.
High in protein.
Watch DVD "Food Inc."

Feed-lot chickens
Chickens forced with hormones to plump breasts, fed poor diet
Free-range / Amish chickens

See DVD “Food Inc.”


Statins shut down your body’s innate capability to create the cholesterol it needs for proper cellular- and brain function. Statins also prevent your body from generating sufficient levels of vitamin D from exposure to the sun, because the UVB rays in sunlight interact with the cholesterol in your skin and convert it to vitamin D. Per Dr. Rowen: while statin drugs effectively reduce cholesterol values, they typically do not have an overall beneficial impact on health and longevity.
Eliminate veg. oils to lower toxic LDL

Exercise to raises HDL

Eliminate sugar to reduce triglyceride

Overall diet to watch C-reactive protein marker
Get your blood lipids tested frequently.

“Contrary to conventional advice, very few people actually need a statin drug. Familial hypercholesterolemia is a genetic defect that can result in cholesterol levels above 330, and these people may indeed benefit from a statin drug.”
Dr. Mercola and Dr. Rowan.  Cardiologist can’t agree or lose their job.

Vit D 3
2-5,000 IU per day.  Ask for Vit. D test.  Too difficult to get enough Vit. D from food only.  Vit. D is a hormone, not a vitamin.
Wal-Mart is the cheapest so far

Green Tea extract – 1-2 pills/day

1 pill=1.5 cups of tea

Studies show improvement in blood pressure, triglyceride, and LDL / HDL levels in 3 months.  Good for auto-immune diseases and cancers.  Extract just as effective as tea, per study. 
Amazon – Nutrigold decaf. 500 mg, 98% polyphenols, 80% catechins, 50% EGCG

Studies suggest benefits for those with digestive issues as well as other diseases.
Target /