NUTRITIONAL
SELF-DEFENSE:
Better Health
in a Polluted, Over-Processed, and Stressful World
Complete
Table of Contents back
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Section I: Fundamentals
- FOREWORD 14
- Introduction 16
- Human Metabolic Evolution 16
- The 20% Rule in Nutrition 16
- Medical Nemesis 17
- Supplement Suggestions in this Book 18
- Snake Oil by Any Other Name… 19
- The Transcendental Temptation 19
- Bogus Diagnostics and Therapies 20
- Bogus Supplements 23
- Weight Loss Aids 26
- Dangerous Supplements 27
- Herb Warnings 27
- Vitamin Warnings 28
- Quack, Quack! 29
- Be Careful—What’s in Print “Ain’t
Necessarily So”! 34
- Website Flotsum 34
- Book Garbage 35
- Energy 36
- The Four Laws of Thermodynamics 36
- Biological Energy Transformations 37
- BMR Calculation 37
- Energy Requirement Calculation 37
- BMR Table 38
- Surface Area Determination 39
- Activity Level Chart 40
- Energy Expenditure Chart 41
- 24-Hour Food Journal 42
- Water 43 back
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- Hydration and Pain 45
- Water Sources 46
- Surface Water 46
- Ground Water 46
- Hard Water 46
- Magnesium in Water 47
- Sodium in Water 47
- Soft Water 47
- Water Pollution 48
- Chlorine in Water 49
- Chlorine’s Health Effects 50
- Potential Contribution to Heart Disease
50
- CONSTITUENTS of the HUMAN BODY 51
- REFERENCE TABLE 53
- The Digestive System 54
- Digestion 55
- Carbohydrates 55
- Fats 55
- Proteins 56
- Water’s Role in Digestion 56
- Digestive Hormone Assistants 56
- Absorption 56
- Absorption Sites 57
- Water and Electrolyte Absorption 58
- Iron Absorption 58
- Vitamin Absorption 58
- Malabsorption Syndromes 59
- Enzymes 59
- Major Digestive Enzymes 60
Section II: Macronutrients
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- THE SACCHARIDES 62
- Carbohydrates 63
- Chemistry 63
- Absorption 63
- Saccharide-Related Health Problems 64
- Standard Classification of Saccharides
65
- Sugar in Food 67
- Common Sugars in Processed Foods 67
- Non-Sugar Sweeteners 67
- Kinds of Sugars in Selected Foods 69
- CARBOHYDRATES GROUPED by PERCENT (of Total
Calories) 80
- DIETARY FIBER 82
- Dietary Fiber in Selected Foods 83
- Lipids (Fats) 85
- Chemistry 85
- Lipid Classes 87
- Metabolism 87
- Beneficial Oils 88
- Olive Oil 88
- Coconut Oil 89
- Exotic Oils 89
- Omega Fatty Acids 89
- Protective Properties 90
- Omega-6 Fatty Acids in Foods 91
- Eicosanoids 91
- Eicosanoid Pathways 92
- DGLA Pathways 92
- Simple Pathway of Phospholipids 93
- Arachidonic Acid to Leukotriene Conversion
93
- Cyclooxygenase Inhibition 94
- Undesirable Oils 94 back
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- Fat Substitutes 95
- Oil Processing 95
- Hydrogenation 96
- Trans Fats and Free Radicals 96
- Health Effects 97
- The Cholesterol Mystery 99
- Cholesterol’s Role 99
- Factors Contributing to High Serum Cholesterol
100
- Strategies to Lower Serum Cholesterol
101
- Food Supplements 102
- Molecular Configuration of Triglycerides
104
- PERCENTAGE of SATURATED FAT in SELECTED
FOODS 106
- FATS GROUPED by PERCENT (of Total Calories)
108
- Cholesterol in Selected Foods 108
- OMEGA-3 FATTY ACIDS in FISH and SEAFOOD
109
- Protein 110
- Building Muscle 111
- Creatine 111
- Amino Acids and Enzymes 113
- Fatty Acids Supplements with Fancy Names
113
- Micro-Minerals 113
- Special Supplements 113
- Herbs 113
- PROTEINS GROUPED BY PERCENT (of Total
Calories) 115
- Vegetarian Diets 116
- Food Combining to Meet Protein Requirements
116
- TABLE of VEGETABLE PROTEIN SOURCES 116
- The 10 Essential Amino Acids 116
- Other Concerns for Vegetarians 118
- Legumes and Intestinal Gas 119
- AMINO ACID FORMULAS 119 back
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- Free-Form Amino Acids 120
- Phenylalanine... 120
- D-Phenylalanine with Leucine... 120
- Tyrosine... 120
- Arginine... 121
- Ornithine... 121
- Lysine... 121
- Histidine... 121
- Cysteine... 121
- Glutamine... 121
- Glycine... 121
- Taurine... 122
- Tryptophan... 122
- AMINO ACIDS (illustration) 123
- Essential 123
- Nonessential 125
- ELECTROLYTES 127 back
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- Calcium 127
- Other Electrolytes 128
- Magnesium 128
- Potassium 128
- Sodium 129
- The Metabolic Buffer System: Regulating
pH 130
- What is pH? 130
- Bicarbonate 130
- Bicarbonate Content of Popular Mineral
Water Brands 132
- Electrolytes in Selected Foods 133
- Electrolyte Ratios in Selected Foods 134
Section III: Metabolic Physiology
- The Liver and Pancreas: Blood Sugar Regulators
135
- BLOOD SUGAR 136
- Rudimentary Metabolic Physiology 136
- Hyperinsulinism: The National Epidemic
137
- A Destructive Response 137
- Insulin-Glucagon Axis and Eicosanoid Pathways
137
- The Medical Establishment Gets Enlightened:
Syndrome X 138
- Common Parameters 138
- Other Factors 138
- Other Symptoms of Syndrome X 138
- Influences 138
- Who Profits from Syndrome X? 139
- Implications 139
- Treatment 139
- Lipid Profile in Hyperinsulinism 139
- Insulin Response, Diet, and Eicosanoids
140
- Hormonal Control of Metabolism 141
- Normal Blood Glucose Levels (mg/dl) 141
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- Hyperglycemia (Diabetes) 141
- Hypoglycemia (Low Blood-Sugar) 142
- Glucose Tolerance Tests 143
- Blood Sugar Table 143
- Glycolysis (simplified) 144
- Blood–Sugar-Raising Effects of Foods
145
- Glycemic Index 145
- FOOD EXCHANGE LISTS (for Diabetic and
Weight Reduction Plans) 146
- Diet Plans Using Exchange Lists 148
- Food Exchanges for Each Level of Calorie
Intake 148
- Weight Mangement for a Modern Age 150
- The Physiology of Obesity 150
- Weight Loss Approaches 151
- Aerobic Training Table 153
- Determining Ideal Weight 154
- EVALUATION of POPULAR REDUCING DIETS 154
- Standard Low Calorie Weight Watchers,
etc.) 154
- High Protein, Low Carbohydrate (Atkins’,
Ketogenic) 155
- Water-Loading Diet (Stillman, Venus de
Milo, etc.) 155
- Liquid Protein Diet (Protein-Sparing Diet)
156
- Egg, Rice, Grapefruit, Popcorn Diets 156
- One-Food-A-Day Diet 156
- Herbal Powder Diets| (Herbal Life, etc.)
156
- High Complex Carbohydrate, Very Low-Fat
Diets (Pritikin, Ornish, etc.) 157
- Fruit-Loading Diet (Beverly Hills or Hollywood
Diet) 157
- Injections (hormone shots) 157
- Determining Frame Size 158
- Caloric Allowances Chart (Light Activity)
159
- Calories Expended During Exercise 159
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- Walking 160
- Stepping 160
- Bicycling 161
- Jogging 161
- Swimming 162
- Fat Allocation Chart (humor) 163
Section IV: Health Challenges
- STRESS 165
- Nutritional Concerns 166
- Other Approaches 167
- EVALUATE YOUR STRESS LEVEL 168
- The Endocrine System 170
- SPECIAL DIETARY NEEDS 171
- CONSIDERATIONS for the NUTRITIONALLY COMPROMISED
171
- Invalids and the Bedridden 171
- Athletes and the Very Active 171
- Liver Dysfunction 172
- Pregnancy 172
- Nutrition in the Elderly 173
- Decreased smooth muscle tone 173
- Decreased secretory activity in the aging
gastrointestinal tract 173
- Decling epithelial stem-cell division
rate 173
- Progressively-falling metabolic rate 173
- Protein deficiency in the elderly 174
- Diminished thirst sensation leading to
dehydration 174
- Poor digestion due to tooth loss 174
- Increased cancer rates 174
- Menopause 174 back
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- The Menstruation Cycle 174
- Hormones 176
- Common Symptoms 176
- Osteoporosis 177
- Hormone Replacement Therapy (HRT) 178
- Nutritional Considerations 179
- MEDICALLY-PRESCRIBED DIETS 181
- Gluten-free diet 181
- BLAND DIET 181
- HIGH ACID FOODS 182
- OTHER SPECIAL DIETS (physician-prescribed
for disease states) 182
- PURINE (URIC ACID) CONTAINING FOODS 183
- FOODS HIGH in TYRAMINE 184
- FOODS HIGH in SALICYLATES 184
- CONDITIONS AGGRAVATED by NUTRITIONAL DEFICIENCY
185
- SUPPLEMENT IMBALANCES 187
- COUNTERACTING TOXINS 187
- DRUG-NUTRIENT INTERACTIONS 188
- Natural Approaches 189
- Herbs 189 back
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- Common “Health Tonics” 189
- Bacterial Antagonists 189
- WHOLE FOODS: YOUR BEST NUTRITIONAL DEFENSE
190
- IMPROVING MENTAL PERFORMANCE through NUTRITION
196\
- 1) Sugar: 196
- 2) Oxygen: 196
- 3) Vitamins: 196
- 4) Amino Acids: 196
- 5) Fat: 196
- 6) Electrolytes: 196
- 7) Water: 197
- To Further Define the Roles of the Individual
Vitamins... 197
- Water Soluble Vitamins 197
- Fat-Soluble Vitamins 198
- Minerals 198
- Amino Acids and Neurotransmitters 198
- Other Substances that Improve Brain Function
199
- Food Allergies 200 back
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- The Anigen-Antibody Response 200
- Simple Test for Food Allergies 200
- Sulfites 201
- Non-Allergy Food Reactions 201
- Toxins 202
- Natural Toxins in Foods 202
- NITRATES and NITRITES 203
- PHYTIC ACID in FOODS (average values)
203
- OXALIC ACID in FOODS (mgs. per 3½
ozs) 205
- Toxins 206
- Environmental Toxins in Foods 206
- Other Environmental Toxins that Affect
Nutritional Status 206
- Caffeine 208
- Coffee 209
- Tea 210
- Cocoa 210
- CAFFEINE and THEOBROMINE in SELECTED FOODS
and DRUGS (in Mgs.) 211
- ETHANOL (ALCOHOL) METABOLISM 214
- General Metabolism 214
- Ethanol and Blood Sugar 215
- Ethanol and Fat Metabolism 215
- Ethanol, the Neuron, and Neurotransmitters
215
- Ethanol and Brain Chemistry 216
- Nutritional Concerns 217
- ALCOHOLIC BEVERAGES 218
- SMOKING 220 back
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- Portable Toxins 220
- Physiology of Nicotine Addiction 220
- Nutrition Aids Quitting 221
Section V: Food Analysis
- FOOD PROCESSING 222
- FOODS to LIMIT or AVOID for a HEALTHIER
LIFE 224
- The FDA’s GRAS (Generally Recognized
as Safe) Food Additives List—partial 225
- DETERMINATION of RDAs 226
- RDA vs. ODA (Optimum Daily Amount) 227
- ANALYSIS of a TYPICAL AMERICAN DIET
228
- Example I 228
- Example II 229
- Critique of Traditional Ethnic Foods
230
- Mexican 230
- Chinese and Japanese 230
- Italian 230
- Jewish 230
- German, Scandinavian 230
- French 230
- Irish 231
- English 231
- Greek 231
- Mid-East (Arabian) 231
- East Indian 231
- North American, Regional 231
- Pacific Northwest 231
- California 231
- Colorado 232
- Midwest 232
- South 232 back
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- The Four Food Groups Expanded: Foods Representing
7 Groups 233
- FOOD EQUIVALENCIES (approximate) 234
- A PERFECT FOOD? 236
- Sample Diet Menus 236
Section VI: Food Composition
Tables
- Before Using the Tables 238
- Meats 238
- Vitamins: why these are not listed 238
- Composition of Selected Foods 239
- Dairy 239
- Meats 239
- Poultry 240
- Seafood 240
- Legumes 241
- Vegetables 241
- Grain Products 243
- Fruits 243
- Nuts and Seeds 244
- Processed Foods 245
- Condiments 247
- Beverages 247
- Nutrition Values of Selected Desserts
248
- Nutrition Value of Selected Dry Breakfast
Cereals (1 oz) 249
- Nutrition Values of Fast Foods 250
- Vitamin Comparisons of Selected Fresh
vs. Canned Foods 252
- Selected High Sodium Foods 253
- Vitamin “A” in Selected Foods
255
- Vitamin “C” in Selected Foods
257
- Foods High in Vitamin “E” 258
- Iron in Selected Foods 259
- Other Nutrients in Selected Foods 260
Section VII: Micro-Nutrient
Fact Sheets back
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- Periodic Table of the Elements 262
- Nutritional Chemistry 262
- VITAMIN “A” FACT SHEET 263
- VITAMIN “C” FACT SHEET 265
- VITAMIN “D” FACT SHEET 266
- VITAMIN “E” FACT SHEET 267
- VITAMIN “K” FACT SHEET 268
- BIOFLAVINOID FACT SHEET 269
- VITAMIN “B1” FACT SHEET 270
- VITAMIN “B2” FACT SHEET 271
- VITAMIN “B3” FACT SHEET 272
- VITAMIN “B5” FACT SHEET 273
- VITAMIN “B6” FACT SHEET 274
- VITAMIN “B12” FACT SHEET 275
- CHOLINE FACT SHEET 276
- INOSITOL FACT SHEET 277
- FOLIC ACID FACT SHEET 278
- BIOTIN FACT SHEET 279
- PABA FACT SHEET 280
- CALCIUM FACT SHEET 281
- MAGNESIUM FACT SHEET 282
- POTASSIUM FACT SHEET 283
- IRON FACT SHEET 284
- CHROMIUM FACT SHEET 285
- IODINE FACT SHEET 286
- ZINC FACT SHEET 287
- MANGANESE FACT SHEET 288
- COPPER FACT SHEET 289
- SELENIUM FACT SHEET 290
- Special Supplements 291 back
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- Vitamins: Synthetic vs. Natural 291
- Nutritional Breakthroughs That Really
Work 291
- Resveratrol—Wine's Magic Ingredient
291
- Joint Support: Glucosamine & Chondroitin
292
- SAM-e 292
- Raw Glandulars 292
- Quinine 293
- Don’t Waste Your Money... 293
- Amino Acid Tablets 293
- Potassium Tablets 293
- Spirulina (Blue-Green Algae) 293
- Calcium Carbonate: Oyster Shell,
Eggshell, Dolomite, Coral Calcium, or Tums® 293
- Fiber Capsules and Tablets 294
- Charcoal Capsules or Tablets 294
Section VIII: Better Health
Workbook
- HEALTH ASSESSMENT Questionnaire 296
- What Your Answers Mean... 304
- FOOD JOURNAL 306
- Personal Dietary Record 307
Section IX: Reference
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