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Inflammatory Foods. Inflammatory foods A healthy diet, avoiding inflammatory foods is very different from the typical American diet A healthy diet, avoiding.

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Presentation on theme: "Inflammatory Foods. Inflammatory foods A healthy diet, avoiding inflammatory foods is very different from the typical American diet A healthy diet, avoiding."— Presentation transcript:

1 Inflammatory Foods

2 Inflammatory foods A healthy diet, avoiding inflammatory foods is very different from the typical American diet A healthy diet, avoiding inflammatory foods is very different from the typical American diet Often times people reduce the intake of inflammatory foods but fail to recognize all the hidden places, generally in processed foods, that these foods are being consumed. Often times people reduce the intake of inflammatory foods but fail to recognize all the hidden places, generally in processed foods, that these foods are being consumed.

3 Inflammatory Foods The food we eat each day creates the environment of our digestive tract. When we are consuming foods that our body does not tolerate well our digestion will become “sluggish” leading to any number of health challenges. The food we eat each day creates the environment of our digestive tract. When we are consuming foods that our body does not tolerate well our digestion will become “sluggish” leading to any number of health challenges.

4 Inflammatory Foods Worse yet is when we are eating substances that the body does not recognize as “food”. The body does not know what to do this these substances, thereby putting a stress on all of the body’s organs. Worse yet is when we are eating substances that the body does not recognize as “food”. The body does not know what to do this these substances, thereby putting a stress on all of the body’s organs. The goal of avoiding certain foods is to reduce exposure to allergens, improve our digestion and thereby improve over all wellness and reduce inflammation throughout the body. The goal of avoiding certain foods is to reduce exposure to allergens, improve our digestion and thereby improve over all wellness and reduce inflammation throughout the body.

5 Dairy Products Man is the only mammal that continues to drink milk beyond the first year of life. Man is the only mammal that continues to drink milk beyond the first year of life. Some people are lactose intolerant, others allergic, perhaps to casein, the protein found in dairy products or possibly from the antibiotics that is often found in milk products. Some people are lactose intolerant, others allergic, perhaps to casein, the protein found in dairy products or possibly from the antibiotics that is often found in milk products. We are taught that we need dairy as a source of calcium, however there are other better sources of calcium available, (leafy green vegetables). Dairy products are a poor source of calcium because when calcium is mixed with protein it becomes poorly absorbed by the body. We are taught that we need dairy as a source of calcium, however there are other better sources of calcium available, (leafy green vegetables). Dairy products are a poor source of calcium because when calcium is mixed with protein it becomes poorly absorbed by the body.

6 Refined Sugar Products Refined sugar depresses the immune system by decreasing the ability of the white blood cells to fight infection. Refined Sugar also causes depression by interfering with hormone levels and mood receptors in the brain. Sugar creates artificial highs in energy which result in a rapid decline soon after this effect leaves the body feeling an almost constant state of fatigue. Refined sugar depresses the immune system by decreasing the ability of the white blood cells to fight infection. Refined Sugar also causes depression by interfering with hormone levels and mood receptors in the brain. Sugar creates artificial highs in energy which result in a rapid decline soon after this effect leaves the body feeling an almost constant state of fatigue. High consumption of sugar leads to an overly acidic body. This in turn will cause the body to strip nutrients from its reserves to counterbalance this effect. This can eventually cause the body to take calcium from the bones and teeth since calcium is the primary mineral used to neutralize high acid in the cells. Osteoporosis and arthritic conditions can result from this continued process High consumption of sugar leads to an overly acidic body. This in turn will cause the body to strip nutrients from its reserves to counterbalance this effect. This can eventually cause the body to take calcium from the bones and teeth since calcium is the primary mineral used to neutralize high acid in the cells. Osteoporosis and arthritic conditions can result from this continued process It’s important to note that sugar is a highly addictive substance, the addiction often being compared to that of heroine. It’s important to note that sugar is a highly addictive substance, the addiction often being compared to that of heroine. Eliminating refined sugar from ones diet at first may cause discomfort as your body fights this addiction, however this discomfort is short lived, leaving a person feeling significantly more energized and focused. Eliminating refined sugar from ones diet at first may cause discomfort as your body fights this addiction, however this discomfort is short lived, leaving a person feeling significantly more energized and focused.

7 Natural Sugar Substitutes Natural Sugar Substitutes (Good sugar substitutes) Natural Sugar Substitutes (Good sugar substitutes) As with everything, used in moderation, the following sugar substitutes, all qualify as healthy alternatives over using refined sugar or chemical sweeteners. As with everything, used in moderation, the following sugar substitutes, all qualify as healthy alternatives over using refined sugar or chemical sweeteners. Stevia Stevia Stevia is a natural herb that is hundreds of times sweeter than regular sugar. Stevia is a good sweetener for drinks. It contains no fat, carbohydrates or calories and is suitable for people with diabetes, low carb diets and people with candida or other parasitic conditions. Stevia is a natural herb that is hundreds of times sweeter than regular sugar. Stevia is a good sweetener for drinks. It contains no fat, carbohydrates or calories and is suitable for people with diabetes, low carb diets and people with candida or other parasitic conditions. Stevia has been used safely for centuries and has been found to cause no “spikes” in blood sugar levels, providing a nurturing effect on the body. Stevia has been used safely for centuries and has been found to cause no “spikes” in blood sugar levels, providing a nurturing effect on the body. Stevia can be purchased at any health food store as a liquid concentrate, ideal for sweetening drinks, or a powered form which works well with hot or cold cereals. Stevia can be purchased at any health food store as a liquid concentrate, ideal for sweetening drinks, or a powered form which works well with hot or cold cereals. AGAVE AGAVE Agave comes in the form of syrup, similar to honey except this product comes from a cactus plant found in the desert. This sweetener is excellent on pancakes, cookies and to sweeten baked goods. Found in most health food stores, if not available request the store bring it in for you and it’s very likely they will. Agave comes in the form of syrup, similar to honey except this product comes from a cactus plant found in the desert. This sweetener is excellent on pancakes, cookies and to sweeten baked goods. Found in most health food stores, if not available request the store bring it in for you and it’s very likely they will. Rice syrup Rice Syrup is a good sugar alternative. It can be used in various ways and has a pleasant taste. Rice syrup Rice Syrup is a good sugar alternative. It can be used in various ways and has a pleasant taste. Date Paste Date paste is very sweet and can be added to baked goods and pancakes, waffles and cookies. Date Paste Date paste is very sweet and can be added to baked goods and pancakes, waffles and cookies. Fruit Juice Concentrates Fruit Juice Concentrates Use Fruit Juice Concentrates to sweeten baked foods. Use Fruit Juice Concentrates to sweeten baked foods. Barley Malt Syrup Another healthy alternative to be used as a sweetener is Barley Malt Syrup. Barley Malt Syrup Another healthy alternative to be used as a sweetener is Barley Malt Syrup. Honey Using organic varieties of Honey for sweetening drinks or use in baking makes another healthier alternative to sugar. Honey Using organic varieties of Honey for sweetening drinks or use in baking makes another healthier alternative to sugar.

8 Artificial Sweetners Equal, Nutrasweet or Spoonful (Aspartame) - AVOID Equal, Nutrasweet or Spoonful (Aspartame) - AVOID Recent studies in Europe show that aspartame use can result in an accumulation of formaldehyde in the brain, which can damage your central nervous system and immune system and cause genetic trauma. Recent studies in Europe show that aspartame use can result in an accumulation of formaldehyde in the brain, which can damage your central nervous system and immune system and cause genetic trauma. Aspartame breaks down into methanol (wood alcohol). Aspartame breaks down into methanol (wood alcohol). Methanol quickly converts to formadehyde in the body. Methanol quickly converts to formadehyde in the body. Formaldehyde causes gradual and eventually severe damage to the neurological system, immune system and causes permanent genetic damage at extremely low doses. Formaldehyde causes gradual and eventually severe damage to the neurological system, immune system and causes permanent genetic damage at extremely low doses. Aspartame, considered even worse than refined sugar, has been linked with MS, lupus, fibromyalgia and other central nervous disorders as listed below. Aspartame, considered even worse than refined sugar, has been linked with MS, lupus, fibromyalgia and other central nervous disorders as listed below.

9 MSG (Monosodium Glutamate or Hydrolyzed Vegetable Protein) MSG is scientifically proven to cause obesity, is an addictive substance, and, is known to cause people to eat more of the foods containing MSG than they would if the food did not contain MSG. MSG is scientifically proven to cause obesity, is an addictive substance, and, is known to cause people to eat more of the foods containing MSG than they would if the food did not contain MSG. MSG is an excitotoxin; an ingredient known to cause nerve damage by overexciting nerves. This is how MSG enhances the flavor in foods, by over exciting the taste buds on your tongue. MSG is an excitotoxin; an ingredient known to cause nerve damage by overexciting nerves. This is how MSG enhances the flavor in foods, by over exciting the taste buds on your tongue. Glutamate is a highly regulated chemical of the nervous system, proper balance is necessary for healthy brain and organ function. Glutamate is a highly regulated chemical of the nervous system, proper balance is necessary for healthy brain and organ function. Every major human organ is now known to contain glutamate receptors. Over stimulation of these receptors, can lead to numerous health problems, many of which may mimic other disorders (such as fibromyalgia or heart arrhythmia), can go undiagnosed for decades, creating a life of misery and disability for the sufferer. Every major human organ is now known to contain glutamate receptors. Over stimulation of these receptors, can lead to numerous health problems, many of which may mimic other disorders (such as fibromyalgia or heart arrhythmia), can go undiagnosed for decades, creating a life of misery and disability for the sufferer. FDA regulations in the United States currently allow significant amounts of free glutamate can be included in food under the following ingredient labels: MSG, monosodium glutamate, glutamic acid, hydrolyzed protein, autolyzed protein, textured protein, yeast extract, autolyzed yeast extract, protein isolate, soy sauce, modified food starch, modified corn starch, calcium caseinate, and sodium caseinate. In some cases, significant amounts of free glutamate are also added as broth, maltodextrin, seasonings, or natural flavor. FDA regulations in the United States currently allow significant amounts of free glutamate can be included in food under the following ingredient labels: MSG, monosodium glutamate, glutamic acid, hydrolyzed protein, autolyzed protein, textured protein, yeast extract, autolyzed yeast extract, protein isolate, soy sauce, modified food starch, modified corn starch, calcium caseinate, and sodium caseinate. In some cases, significant amounts of free glutamate are also added as broth, maltodextrin, seasonings, or natural flavor. Reactions to MSG vary depending on a persons sensitivity to the substance. For some, low doses of MSG may cause no obvious physical symptoms despite the acute neurochemical activity always created by this substance. Reactions to MSG vary depending on a persons sensitivity to the substance. For some, low doses of MSG may cause no obvious physical symptoms despite the acute neurochemical activity always created by this substance. A high enough dose is toxic to everyone and becoming more and more likely as foods contain higher percentages of MSG, often in hiden forms. A high enough dose is toxic to everyone and becoming more and more likely as foods contain higher percentages of MSG, often in hiden forms. The following is a list of the common reactions to Monsodium Glutate. Headaches, migraines, stomach upset, nausea and vomiting, diarrhea, irritable bowel syndrome, asthma attacks, shortness of breath, anxiety or panic attacks, heart palpitations, partial paralysis, heart attack-like symptoms, balance difficulties, mental confusion, mood swings, neurological disorders (Parkinson's, MS, ALS, Alzheimer's),behavioral disorders (especially in children and teens), allergy-type symptoms, skin rashes, runny nose, bags under the eyes, flushing, mouth lesions, depression, and more The following is a list of the common reactions to Monsodium Glutate. Headaches, migraines, stomach upset, nausea and vomiting, diarrhea, irritable bowel syndrome, asthma attacks, shortness of breath, anxiety or panic attacks, heart palpitations, partial paralysis, heart attack-like symptoms, balance difficulties, mental confusion, mood swings, neurological disorders (Parkinson's, MS, ALS, Alzheimer's),behavioral disorders (especially in children and teens), allergy-type symptoms, skin rashes, runny nose, bags under the eyes, flushing, mouth lesions, depression, and more

10 Alchohol There are more than 400 substances in alcoholic beverages beside ethanol, some of these are linked to cancer, and the alcohol industry is not required to disclose these substances, or to alert the public of the risks. There are more than 400 substances in alcoholic beverages beside ethanol, some of these are linked to cancer, and the alcohol industry is not required to disclose these substances, or to alert the public of the risks. Alcohol’s interaction with arthritis medication is harmful to one’s health, depending on the medication anything from increased damage to the liver to reactive skin disorders making the combination deadly. Alcohol’s interaction with arthritis medication is harmful to one’s health, depending on the medication anything from increased damage to the liver to reactive skin disorders making the combination deadly. Besides being high in calories, alcohol also depletes the body of vitamins and minerals. Besides being high in calories, alcohol also depletes the body of vitamins and minerals.

11 Caffeine Half of all American adults consume more than 300 mg of caffeine per day. Half of all American adults consume more than 300 mg of caffeine per day. Caffeine is found in food and drinks like coffee, about 100 mg per 6-ounce cup, regular strength brewed tea, 70 mg per 6-ounce cup, sport drinks, vary depending on brand, chocolate, approximately 6 mg per ounce, Cola’s, and other soda drinks range around 50 mg per 12-ounce can. Caffeine is found in food and drinks like coffee, about 100 mg per 6-ounce cup, regular strength brewed tea, 70 mg per 6-ounce cup, sport drinks, vary depending on brand, chocolate, approximately 6 mg per ounce, Cola’s, and other soda drinks range around 50 mg per 12-ounce can. Over the counter medications like Anacin contains 32 mg per tablet. No-doz contains 100 mg per tablet. Vivarin and Dexatrim contain 200 mg per tablet. Over the counter medications like Anacin contains 32 mg per tablet. No-doz contains 100 mg per tablet. Vivarin and Dexatrim contain 200 mg per tablet. Caffeine is an addictive drug. It operates using the same mechanisms that amphetamines, cocaine, and heroin use to stimulate the brain. Although milder than amphetamines, caffeine manipulates the same channels, and that is one of the things that gives caffeine its addictive qualities. If you feel like you cannot function without it and must consume caffeine every day, then you are addicted to caffeine, not to the action of having that cup of coffee or tea. Caffeine is an addictive drug. It operates using the same mechanisms that amphetamines, cocaine, and heroin use to stimulate the brain. Although milder than amphetamines, caffeine manipulates the same channels, and that is one of the things that gives caffeine its addictive qualities. If you feel like you cannot function without it and must consume caffeine every day, then you are addicted to caffeine, not to the action of having that cup of coffee or tea. It can be very helpful to gradually eliminate caffeinated beverages from one's diet. Caffeine is far too stimulating, causes restless sleeping, irritates the stomach, and is hard on the adrenals. Weakening the adrenals by drinking caffeinated beverages regularly can contribute to the development of significant health problems over the years. It can be very helpful to gradually eliminate caffeinated beverages from one's diet. Caffeine is far too stimulating, causes restless sleeping, irritates the stomach, and is hard on the adrenals. Weakening the adrenals by drinking caffeinated beverages regularly can contribute to the development of significant health problems over the years.

12 Red Meat The pro-inflammatory hormone PG-2 is made from arachidonic acid (AA). The more animal fats (omega-6 fatty acid) a human eats, the more arachidonic acid they have in their blood and cell membranes and the more likely to suffer from inflammatory disorders. The pro-inflammatory hormone PG-2 is made from arachidonic acid (AA). The more animal fats (omega-6 fatty acid) a human eats, the more arachidonic acid they have in their blood and cell membranes and the more likely to suffer from inflammatory disorders. An increase in omega-6 fats results in an increased risk of rheumatoid and other inflammatory-related diseases. An increase in omega-6 fats results in an increased risk of rheumatoid and other inflammatory-related diseases. Include cold-water fish like salmon, tuna, mackerel and sardines, all excellent sources of the anti-inflammatory omega-3 fatty acids. Omega-3 deficiencies increase the risk of rheumatoid arthritis. Include cold-water fish like salmon, tuna, mackerel and sardines, all excellent sources of the anti-inflammatory omega-3 fatty acids. Omega-3 deficiencies increase the risk of rheumatoid arthritis.

13 Processed Foods Processed foods are usually manufactured with heavily refined, processed ingredients such as white flour. Refined white flour has had virtually all of its nutrition stripped away during the milling process, leaving only empty calories that have been shown to promote nutritional deficiencies and chronic diseases like colon cancer. Processed foods are usually manufactured with heavily refined, processed ingredients such as white flour. Refined white flour has had virtually all of its nutrition stripped away during the milling process, leaving only empty calories that have been shown to promote nutritional deficiencies and chronic diseases like colon cancer. Virtually all processed or prepared foods, whether from a restaurant or a convenience food you prepare yourself are so over laden with salt, sugar and MSG that they could and should be termed “extreme foods”. These “extreme foods” obliterate natural taste senses with the resulting effect being an obliteration of the ability to taste the natural flavor subtleties found in foods. Virtually all processed or prepared foods, whether from a restaurant or a convenience food you prepare yourself are so over laden with salt, sugar and MSG that they could and should be termed “extreme foods”. These “extreme foods” obliterate natural taste senses with the resulting effect being an obliteration of the ability to taste the natural flavor subtleties found in foods.

14 Processed Foods Another extremely toxic additive, added to most packaged meat products is sodium nitrate. When combined with saliva and digestive enzymes, sodium nitrite creates cancer-causing compounds known as nitrosamines. Sodium nitrate is strongly correlated with brain tumors, leukemia, and cancers of the digestive tract. Lunch meats and hot dogs are very high in sodium nitrate but you will also find this substance in other meats like bacon, pepperoni and ham, causing the nice color in the meat and extending shelf live of the meats. Another extremely toxic additive, added to most packaged meat products is sodium nitrate. When combined with saliva and digestive enzymes, sodium nitrite creates cancer-causing compounds known as nitrosamines. Sodium nitrate is strongly correlated with brain tumors, leukemia, and cancers of the digestive tract. Lunch meats and hot dogs are very high in sodium nitrate but you will also find this substance in other meats like bacon, pepperoni and ham, causing the nice color in the meat and extending shelf live of the meats. Another danger of these processed foods is the hydrogenated vegetable oil which is a dangerous form of dietary fat that promotes nervous system disorders and aggressively attacks cardiovascular health in humans. This processed oil is foreign to the body and used in virtually every cracker product, cookie, margarine and most baked goods. Another danger of these processed foods is the hydrogenated vegetable oil which is a dangerous form of dietary fat that promotes nervous system disorders and aggressively attacks cardiovascular health in humans. This processed oil is foreign to the body and used in virtually every cracker product, cookie, margarine and most baked goods.

15 Salt Common table salt is poison that has nothing in common with natural salt. "Chemically cleaned" table salt is sodium chloride, an unnatural chemical form of salt that your body recognizes as something completely foreign. Dried at over 1,200 degrees Fahrenheit, the excessive heat alters the natural chemical structure of the salt. Common table salt is poison that has nothing in common with natural salt. "Chemically cleaned" table salt is sodium chloride, an unnatural chemical form of salt that your body recognizes as something completely foreign. Dried at over 1,200 degrees Fahrenheit, the excessive heat alters the natural chemical structure of the salt. Add to this the toxic additives used in table salt. Iodine and fluoride we have been convinced into believing are necessary to maintain health. Calcium carbonate, magnesium carbonate, and aluminum hydroxide are often added to improve the ability of table salt to pour. Aluminum in table salt is a light alloy that deposits into your brain, believed to be a potential cause of Alzheimer's disease. Add to this the toxic additives used in table salt. Iodine and fluoride we have been convinced into believing are necessary to maintain health. Calcium carbonate, magnesium carbonate, and aluminum hydroxide are often added to improve the ability of table salt to pour. Aluminum in table salt is a light alloy that deposits into your brain, believed to be a potential cause of Alzheimer's disease. Ingesting excessive amounts of sodium chloride in table salt can contribute to problems like cellulite build up, rheumatism, arthritis and gout, kidney and gall bladder stones. Ingesting excessive amounts of sodium chloride in table salt can contribute to problems like cellulite build up, rheumatism, arthritis and gout, kidney and gall bladder stones. Excessive salt intake has been shown to increase blood pressure, possibly leading to heart disease. Excessive salt intake has been shown to increase blood pressure, possibly leading to heart disease.

16 Celtic Sea Salt or Himalayan Salt Himalayan Salt has been shown to contain minerals and trace elements in colloidal form; meaning they are so small your cells can readily absorb them. Himalayan Salt has been shown to contain minerals and trace elements in colloidal form; meaning they are so small your cells can readily absorb them. Himalayan Salt is mined by hand and hand-washed, avoiding the chemical transformation caused during processing. This product would be considered a healthy alternative to the chemically altered table salt. Himalayan Salt is mined by hand and hand-washed, avoiding the chemical transformation caused during processing. This product would be considered a healthy alternative to the chemically altered table salt.

17 Anti-inflammatory Food Pyramid

18 Anti-inflammatory Diet Aim for variety. Aim for variety. Include as much fresh food as possible. Include as much fresh food as possible. Minimize your consumption of processed foods and fast food. Minimize your consumption of processed foods and fast food. Eat an abundance of fruits and vegetables. Eat an abundance of fruits and vegetables.

19 Caloric Diet Most adults need to consume between 2,000 and 3,000 calories a day. Most adults need to consume between 2,000 and 3,000 calories a day. Women and smaller and less active people need fewer calories. Women and smaller and less active people need fewer calories. Men and bigger and more active people need more calories. Men and bigger and more active people need more calories. If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly. If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly. The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein. The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein. Try to include carbohydrates, fat, and protein at each meal. Try to include carbohydrates, fat, and protein at each meal.

20 Carbs On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day. On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day. Adult men should consume between 240 to 300 grams of carbohydrates a day. Adult men should consume between 240 to 300 grams of carbohydrates a day. The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load. The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load. Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels). Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels). Eat more whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products. Eat more whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products. Eat more beans, winter squashes, and sweet potatoes. Eat more beans, winter squashes, and sweet potatoes. Cook pasta al dente and eat it in moderation. Cook pasta al dente and eat it in moderation. Avoid products made with high fructose corn syrup. Avoid products made with high fructose corn syrup.

21 Fats On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat. On a 2,000-calorie-a-day diet, 600 calories can come from fat - that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat. Reduce your intake of saturated fat by eating less butter, cream, cheese and other full-fat dairy products; unskinned chicken and fatty meats; and products made with coconut and palm kernel oils. Reduce your intake of saturated fat by eating less butter, cream, cheese and other full-fat dairy products; unskinned chicken and fatty meats; and products made with coconut and palm kernel oils. Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. High-oleic versions of sunflower and safflower oil are acceptable also, preferably non-GMO (genetically modified). Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. High-oleic versions of sunflower and safflower oil are acceptable also, preferably non-GMO (genetically modified). Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils. Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils. Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts. Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts. For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (see below). For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (see below).

22 Protein On a 2,000-calorie-a-day diet your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems, allergies, or autoimmune disease. On a 2,000-calorie-a-day diet your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems, allergies, or autoimmune disease. Decrease your consumption of animal protein except for fish and reduced-fat dairy products. Decrease your consumption of animal protein except for fish and reduced-fat dairy products. Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of soy foods available and find ones you like. Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of soy foods available and find ones you like.

23 Fiber Try to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains. Try to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains. Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one- ounce serving. Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one- ounce serving.

24 Phytonutrients To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms. To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms. Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens. Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens. Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them. Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them. Eat cruciferous (cabbage-family) vegetables regularly. Eat cruciferous (cabbage-family) vegetables regularly. Include soy foods in your diet. Include soy foods in your diet. Drink tea instead of coffee, especially good quality white, green or oolong tea. Drink tea instead of coffee, especially good quality white, green or oolong tea. If you drink alcohol, use red wine preferentially. If you drink alcohol, use red wine preferentially. Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent). Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).

25 Vitamins and Minerals Vitamin C, 200 milligrams a day. Vitamin C, 200 milligrams a day. Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols). Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols). Selenium, 200 micrograms of an organic (yeast-bound) form. Selenium, 200 micrograms of an organic (yeast-bound) form. Mixed carotenoids, 10,000-15,000 IU daily. Mixed carotenoids, 10,000-15,000 IU daily. In addition, take daily multivitamin/multimineral supplements that provide at least 400 micrograms of folic acid and at least 1,000 IU of vitamin D. They should contain no iron and no preformed vitamin A (retinol). In addition, take daily multivitamin/multimineral supplements that provide at least 400 micrograms of folic acid and at least 1,000 IU of vitamin D. They should contain no iron and no preformed vitamin A (retinol). Take supplemental calcium, preferably as calcium citrate. Women should supplement with mg daily, for a total daily intake of 1,000-1,200 mg from all sources. Men should get no more than mg daily from all sources, and probably do not need to supplement. Take supplemental calcium, preferably as calcium citrate. Women should supplement with mg daily, for a total daily intake of 1,000-1,200 mg from all sources. Men should get no more than mg daily from all sources, and probably do not need to supplement.

26 Other Dietary Supplements If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form, 1-2 grams a day. Look for molecularly distilled products certified to be free of heavy metals and other contaminants. If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form, 1-2 grams a day. Look for molecularly distilled products certified to be free of heavy metals and other contaminants. Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams). Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams). If you are not regularly eating ginger and turmeric, consider taking these in supplemental form. If you are not regularly eating ginger and turmeric, consider taking these in supplemental form. Add CoQ10 to your daily regimen: milligrams of a softgel form taken with your largest meal. Add CoQ10 to your daily regimen: milligrams of a softgel form taken with your largest meal. If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day. If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.

27 Water Try to drink 6-8 glasses of pure water a day, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon). Try to drink 6-8 glasses of pure water a day, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon). Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated. Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated.


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