I have walked you through the digestive process because
maintaining good gastrointestinal and intestinal health
depends on proper digestion. The following factors eating
slowly, regular scheduling of meals and balanced macro-nutrition
(30% protein, 50% high fiber, low glycemic carbohydrates
and 20% essential fatty acid fats), can restore health to
stomach lining and improve detoxification function of intestines.
This will prevent unnecessary entrance of toxins into the
blood and maintain good colon health. Each healing meal
should also provide essential micro-nutrients (vitamins,
minerals, enzymes and important phytochemicals from plant-based
fruits, vegetables and whole grains). These photochemicals
though classified as nonessential are receiving much of
the resent scientific research moving us from the mind-set
of foods preventing deficiencies, to foods healing a disease
and promoting longevity.
Plants, like humans, are susceptible to disease and viruses
and have developed their own protective substances, called
phytochemicals. Mounting research reveals that many phytochemicals
also protect humans from cancers and diseases. The following
is a list of foods, which provide protective plant chemicals
and the conditions they protect us from, and the research
to support its claims.
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Whole Grains - The best sources are wheat,
rice, barley, oats and rye. Whole grains are the seeds of
the plant and consist of an outer shell called the bran,
the middle called the endosperm and inner called the germ.
Whole grains are excellent sources of folate, B vitamins,
magnesium, iron, copper, zinc, chromium, phosphorus and
Vitamin E. Folate helps decrease levels of the amino acid
homocysteine in the blood. High levels of homocysteine in
the bloodstream are linked to risk of heart disease. Whole
grains contain phytochemicals called phytosterols, phenolic
acid and lignans. Studies have shown that whole grains reduce
risk of several cancers, type II diabetes, they lower cholesterol,
reducing the risk of heart disease and they reduce inflammation,
lowering risk of cardiovascular disease.
In a recent study at University of Utah, Dr. Martha Slattery
found that high intakes of whole grains, especially high
fiber cereals, reduced the risk of rectal cancer by 31%.
A high fiber diet (more than 34 grams daily) reduced rectal
cancer by 66%. In a recent study at Tufts University, Dr.
Nicola McKeown reported participants who consumed at least
three servings daily of whole grains are less likely to
develop insulin resistance and metabolic syndrome which
are precursors of type II diabetes and cardiovascular disease.
Whole grains are an excellent source of fiber, both insoluble
and soluble. In a resent study reported by Harvard School
of Public Health, Doctor Qi and colleagues found that women
with diabetes that consumed more whole grains, bran and
cereal fiber had lower blood vessel inflammation that has
been linked to heart disease.
Dark Colored Fruits and Vegetables - They
are part of the largest group of phytochemicals called flavonoids.
They are characterized by dark colored fruits and vegetables
and the best sources are, blueberry, strawberry, cranberry,
bilberry, blackberry, apples, red and black grapes, eggplant,
peppers, broccoli and onions. There are more than 4,000
flavonoids and are broken into subgroups called, anthocyanidins,
proanthocyanidins, polyphenolic acid, quercetin, ellagic
acid and tannins. Studies show that dark colored fruits
and vegetables are powerful anti-oxidants, some have fifty
times the antioxidant activity of both vitamin C and vitamin
E. Studies show that flavonoids in fruits and vegetables
reduce the risk of arthritis, atherosclerosis, diabetes
and cancers. They protect the collagen protein in joints
and blood vessels from free radical damage, which reduces
edema, varicose veins and hemorrhoids.
A resent study reported by Cornell University showed the
flavonoid, quercetin in apples could protect the brain against
neuro-degenerative diseases like Alzheimer's and Parkinsonism.
This was a follow up to an earlier study at Cornell University
by professor Lee, who found that the photochemical in apples
and berries has a stronger antioxidant protective effect
than Vitamin C against colon and liver cancer cells. Blueberries
have 40% more antioxidant than the next highest strawberries.
Neuroscientist, James Joseph from Tufts University, discovered
in addition to fighting disease and cancer, blueberries
prevented short-term memory loss that accompanies aging.
Legumes - They are in a group of vegetables that
include beans, peas, lentils and soybeans. Legumes are rich
in folate and fiber. They become a complete protein when
combined with whole grains like, rice, wheat, barley and
oats. Legumes are packed with the phytochemicals, phytosterols,
saponins, lignans and isoflavones. Legumes help prevent
breast, prostate and colon cancers. Soybeans contain substances
that destroy beta carotene and vitamin B-12 and vitamin
D.
Beans and peas have an anti vitamin D compound. It is
a good practice to balance the consumption of legumes with
fresh fruits and yellow and dark green vegetables to provide
beta carotene Vitamin B-12, and whole grain cereals. Recent
findings from the University of Illinois under the direction
of Professor Singlstary, show saponins found in soybeans,
garbanzo beans and navy beans, reduce risk of colon cancer.
Isoflavones found in soybeans, chickpeas and other legumes
gained attention, when researchers reported women in Japan
and China who eat diets high in isoflavones, reported fewer
menopausal symptoms and lower incidence of heart disease
and osteoporosis, than Western women who consumed less.
Studies show the high soluble fiber in legumes lower cholesterol
levels. Lima beans, kidney beans, navy beans, soybeans and
other legumes can all help lower your cholesterol, according
to James W. Anderson, M.D., an expert in cholesterol research
who is professor of medicine and clinical nutrition at the
University of Kentucky College of Medicine in Lexington.
The reason these high-fiber legumes are so effective is
because they also contain pectin. In one study, Dr. Anderson
asked men to eat 1 1/2 cups of cooked beans a day. The result?
Their cholesterol plummeted 20 percent in just three weeks.
Red, Orange and Yellow Fruits and Vegetable
- They are in a group of fruits and vegetables called carotenoids.
Carotenoids are found in all plant foods. In simple terms,
the greater the intensity of color, the higher the level
of carotenoids. Carotenoids are rich in antioxidants and
are found in tomatoes, sweet potatoes, oranges, grapefruit,
summer squash, along with many others. Carotenoids contain
the phytochemicals, alpha-carotene, beta-carotene, lycopene
and lutein. Carotenoids provide many health benefits which
include growth and repair of tissue and help our bodies
fight bacteria and infection. Some carotenoids can be converted
to Vitamin A, especially the beta-carotenoids.
As potent antioxidant, carotenoids prevent free radical
cells from damaging DNA, through oxidation. This is an important
factor in cancer prevention. Studies show that carotenoids
may lower risk of heart disease, stroke and help to avoid
diverticulitis, cataracts and macular degeneration. A six-year
Harvard Medical study of 48,000 men, showed that the phytochemical,
lycopene found in tomatoes reduced risk of prostate cancer
by 34% over men who eat less. The study also showed the
processing of the tomato into sauce or paste, increased
the lycopenes bio availability.
Cruciferous Vegetables - They are from
the plant family called Brassica, which consists of broccoli,
brussel sprouts, cabbage, cauliflower, kale and several
others. Cruciferous vegetables contain a sulfur compound
called glucosinolates. When glucosinates are chopped or
chewed they release the phytochemicals; isothiocynantes
and indoles. High intakes of cruciferous vegetables have
been associated with lower risk of lung cancer and cancer
of the colon. It's believed that glocosinalte hydrolysis
may alter the metabolism of sex hormones in a way that inhibit
the formation of a hormone influenced cancers like prostate
and breast cancers.
Resent studies from Georgetown University Medical Center,
under the direction of Fung-Lung Chung have found that glucosinolates
help to both eliminate carcinogenic toxins in the body and
encourage the self-destruction of precancerous cells. Researchers
from Fred Hutchinson Cancer Research Center in Seattle reported
that men who eat 1.5 cups of cruciferous vegetables a week
can reduce the prostate cancer risk by 40%. Researchers
concluded the phytochemical, isothocynates help produce
enzymes that destroy cancer causing cells
Anti-Bacterial Vegetables - They come from
the subgroup of cruciferous vegetables called thiosulfonates.
They are found in onions, garlic, leeks and shallots. Unfortunately
they are looked down upon because of their strong sulfur
odor, but what might keep your friends away is what keep
the bacteria and viruses away. They contain the phytochemical
allylic sulfides, which block the activity of toxins produced
by bacteria and viruses. Allylic sulfides protect the immune
system, lower risk for some cancers, lower cholesterol.
They act as a natural antibiotic against viruses, bacteria
and parasites. Researchers at John Hopkins University reported
that phytochemicals found in garlic and onion kills pylori,
the bacterium responsible for most gastric and stomach ulcers
and stomach cancers. When cooking with good oils, like olive
oil, heat changes it's structure into trans-fatty acids
or bad fats. Adding garlic or onions to the oil will keep
this degradation from occurring for up to 20 minutes.
In closing, I encourage all who have an ear to listen to
enlarge your belief and purpose for what you eat at your
next meal. Look beyond it will keep you a certain size or
satisfy some physical or behavioral hunger, but that your
next meal can start to heal you, or better yet prevent a
disease from forming. The best offense against disease is
a good defense. It's much easier to prepare than to repair.
Stop thinking that the squeaky hinge gets the oil and take
action before you squeak. Healing is a process and it can
start with the healing power of your next meal.
>>
Click here for Tom Venuto's Burn the Fat Feed the Muscle
program (a must have for anyone serious about
losing body fat and getting fit!)
By Charles Remington
Nutritionist
Founder of THE FAT LOSS COACH
Customized Fat Loss System
1303 Highland Ave
Cheshire, Ct. 06410
203-272-0014
charlie@thefatlosscoach.com
http://www.thefatlosscoach
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