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"Severe deficiency is uncommon because vitamin B6 is found in many foods and fortified in refined grains; please refer to Graph 1-5. Alcoholics are at risk of deficiency. Increased protein intake increases the need for vitamin B6. Dietary intake of vitamin B6 in the United States averages about 2 mg/day for men and 1.5 mg/day for women, thus meeting the RDAs. Bananas, fortified cereal, spinach, chicken, salmon, and potatoes are high in vitamin B6. Vitamin B6 is easily destroyed by heat, as shown in Figure 1-16. Vitamin B6 is not toxic when supplied by food in the diet." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"These vitamins are most abundant in lean, fresh animal meats, including seafood. refined grains don't contain many of these nutrients, but most Americans think they do. Manufacturers add these nutrients into the mix when processing grain to make flour-based products more nutritious, but you're much better off eating fresh, lean animal protein. Make sure to take a multivitamin that contains 100 percent of your DRI (dietary reference intake) for niacin and vitamins B, and B,n. 6 12 Vitamin D You know that you can't get enough vitamin D from your diet, which means you need sun and supplements." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Nevertheless, diets with a low glycemic index often include few refined grains and sugars and plenty of fruits, vegetables, whole grains, legumes, and milk, which have numerous ingredients that could protect against AMD. Thus, high glycemic index diets, like high-fat diets, may be related to higher rates of AMD, in part or in whole, because they are poorer in a wide variety of protective nutrients and other diet components. Relationships of overall diet patterns to AMD have not yet been studied. I. Herbal Supplements The use of herbal supplements has increased in the United States." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Plant Foods: Vegetables, Fruits, Legumes, and Grains Plant foods such as vegetables, fruits, legumes, whole grains, and refined grains are the custodians of numerous dietary constituents, including fiber, vitamins, minerals, and other potentially anticarcinogenic factors. Of these plant foods, vegetables had been one of the most consistently identified factors associated with a reduced risk of colon cancer [4]. Most studies through the 1990s reported a 30-40% reduction in risk in those with the highest level of vegetable intake relative to those with the lowest level of intake [45, 53, 57-60]." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "The Western diet represented an eating pattern characterized by high intakes of red meat, fast foods, high-fat dairy foods, refined grains, and foods with high sugar content. The Prudent diet, on the other hand, was typified by high intakes of fruits, vegetables, whole grains, and fish and poultry. Subsequent to the initial study, these same dietary patterns were identified and validated using data from a large cohort study even though the diet questionnaire was different [197]." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"Your goal should be to eat at least three 1-ounce servings per day of whole grain foods—preferably in place of refined grains, according to the latest dietary guidelines. And with the new and improved whole grain-blend pastas available and the emphasis on whole grains in the cereal aisle, I'm at my "three a day" goal by lunch! 3. BECOME VORACIOUS FOR VEGGIES How many times do we have to hear about how amazing vegetables are for us before we really take it to heart?" - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Whole grains are digested more slowly than refined grains, which have beneficial effects on blood sugar and insulin (keeping levels of both down). A recent study found that the more whole grains men and women ate, the lower their fasting insulin levels were. And this is a good thing. Lengthen your life span. After analyzing data from more than 15,000 people ages 45 to 64, researchers from the University of Minnesota School of Public Health found that as whole grain intake went up, total mortality (the rate of death from all causes) went down." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Along the same lines, limit refined grains and sugary foods because they contain empty calories. Focus on dietary fat. For cancer prevention, some fats may be worse than others. While high-fat diets have been associated with an increased risk of colon and prostate cancer, it's the type of fat (rather than the total amount) that looks to be most important for preventing many types of cancer, including breast cancer. We may be adding ovarian cancer to that list, too." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"You'll get to snack on nuts and seeds, but you'll renounce all foods made with sugar or refined grains and other processed foods. I recommend you follow this phase for at least six weeks. For those of you with significant weight-loss problems, you can safely stay on Teardown for up to a year. You're Not a Threat to Future Generations You'll do this in Phase 2, the Restoration phase, by increasing your portions of vegetables and simultaneously decreasing your intake of animal protein." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.) "Did you know that hypertension simply doesn't exist in societies that don't eat the Western diet or lots of refined grains? But in our culture, after we eat such foods for about twenty years, hypertension rears its ugly head. What happens if hypertension goes untreated? A blood vessel pops in your brain, causing a massive stroke, or your heart enlarges and thickens—meaning it can't pump blood effectively-or your kidneys don't get enough blood to filter out poisons." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.) "Just as eating lots of ripe fruit floods your body with sugar, so do refined grains, meaning that they also activate what I have termed the "Store Fat for Winter" genetic program. Dr. Atkins and other low-carbers regard refined carbohydrates as the root of all evil, but they see only the trees, not the forest. Avoiding refined carbohydrates was a good start, but it is just one piece of the puzzle. Let me end this chapter on a cautionary note." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.) "Our Western diet is so full of sugars and refined grains, which behave exactly like sugars, that most of us are sending out this message 24/?. In fact, any sweet substance, even an artificial sweetener, tells your computer program that sugar is on the way, so please produce insulin. No wonder no study has ever shown that sugar substitutes have any benefit for weight loss, and that even just the tasfe of sweetness raises insulin levels.8-11 spring. I call this system "Store Fat for Winter." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"Caffeine, nicotine, sugar, table salt, red meats (to a large extent), strong spices, chocolate (made with sugar), trans fats and hydrogenated oils, fried foods, dairy products (except unsalted butter in moderation), refined grains and flours and their products, nonorganic-source or high potency or synthetic vitamin and mineral supplements, 'enriched' foods and foods with chemical additives. Genetically altered foods. ?Cereals, grains, and seeds that are processed, boxed, puffed, flaked. Roasted commercial cereals. Cereals with sugar. White rice. Roasted and/or salted or rancid seeds." - Ron Garner, Conscious Health: A Complete Guide to Wellness Through Natural Means (Get the book.)

"The correlation is probably related to what are termed "energy density" and "energy cost." refined grains, supplemental sugars, and added fats are among the lowest cost sources of dietary energy. They taste good; in addition they are inexpensive and convenient. Unfortunately, these calorie-laden foods are not very nutritious. They have a high energy density and a low energy cost. By contrast, nutrient dense foods such as lean meat, fish, fruit, and fresh vegetables generally have a lower energy density and a higher energy cost." - Gerald E. Markle and Frances B. McCrea, What If Medicine Disappeared? (Get the book.)

"Cheese and refined grains promote inflammation that may overwhelm brain protective mechanisms, causing degenerative neurological disease. Conversely, fresh green produce and lean meat that's high in omega-3 fats suppress inflammation and protect brain function. Here's how a lack of vitamin D leads to development of certain diseases. Blue Moods I met Roseanna in 2004 when she accompanied her mother on an office visit because she had questions about the supplements and diet I'd prescribed for her mother." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"High sodium intake can also cause an increase in urinary excretion of calcium in some individuals.44 refined grains and flours may also play a part in the development of osteoporosis. Due to their lack of nutrient-rich germ and bran, there is a significant loss of vitamins and minerals in these foods. The refining process produces white flour stripped of B6, folic acid, calcium, magnesium, manganese, copper, and zinc. One of the best general dietary preventive habits to acquire is to eat a lot of dark green leafy vegetables." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"HEART HEALTH: Several studies show reduction in cholesterol and triglycerides when whole grains, as opposed to refined grains, are part of the diet. RHEUMATOID ARTHRITIS: A study of rheumatoid arthritis patients who were given a fermented wheat germ extract in addition to their steroid therapies found significant improvement compared to steroid use alone. CANCER: A meta-analysis revealed that there is an inverse relationship between whole grain consumption and colorectal, gastric, and endometrial cancers." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "Fasting insulin was ten percent lower when whole grains were consumed versus when refined grains were eaten. OBESITY: According to a study in the American Journal of Clinical Nutrition, people who consumed the most whole grain foods had a lower body mass index (BMI). Tips on Using Wheat SELECTION AND STORAGE: • There are basically six classes of wheat to choose from: • Durum—Used to make semolina flour for pasta. • Hard Red Spring—High-protein wheat used for baked goods." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "Fiber from whole grains, but not refined grains, is inversely associated with all-cause mortality in older women: The Iowa women's health study. J Am Coll Nutr. 2000;19(3 Suppl):326S-330S. Jenkins DJA et al. Effect of wheat bran on glycemic control and risk factors for cardiovascular disease in type 2 diabetes. Diabetes Care. 2002;25:1522-1528. Jenkins DJA et al. Low glycemic response to traditionally processed wheat and rye products: bulgur and pumpernickel bread. Am J Clin Nutr. 1986;43:516-520. Pereira Mark A et al." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole-grain products. On their website, www.wholegrainlife.com, General Mills offers excellent information regarding "What Is a Whole Grain?" and "How to Find a Whole Grain Product." The good news is that General Mills products are readily available in every grocery store across the nation. Kashi (www.kashi." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"All of our uncertainties about nutrition should not obscure the plain fact that the chronic diseases that now kill most of us can be traced directly to the industrialization of our food: the rise of highly processed foods and refined grains; the use of chemicals to raise plants and animals in huge monocultures; the superabundance of cheap calories of sugar and fat produced by modern agriculture; and the narrowing of the biological diversity of the human diet to a tiny handful of staple crops, notably wheat, corn, and soy." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Although refined grains are often fortified with thiamin, their original magnesium is depleted by an average of 76 percent. Magnesium deficiency may also have played a part in beriberi since so much magnesium is lost when white rice is refined. Thiamin Coenzyme forms are: ThiaminPyroPhosphate (TPP) Thiamin Triphosphate (TTP) Thiamin is also found in the form of thiamin triphosphate in nerve and muscle cells. This form of thiamin activates the transport of electrolytes across the membranes of nerve and muscle cells. This allows healthy nerve conduction and muscle action." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Even some of the researchers associated with the Nurses' Health Study have begun doing dietary pattern analysis, in one case comparing a prudent diet modeled on Mediterranean and Asian patterns—high in fruits, vegetables, and fish and low in red meat and dairy products—with a typical Western diet featuring lots of meat (and processed meat), refined grains, sugary foods, french fries, and dairy products. (The study found "strong evidence" that the prudent dietary pattern may reduce the risk of coronary heart disease." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Beriberi can result from the consumption of unfortified refined grains such as white flour. Beriberi can cause damage to the nervous system, heart, and muscles. Milligrams and Micrograms One gram = 1000 mg (milligram) One milligram = 1000 meg (microgram) Some vitamin and mineral amounts are measured in milligrams and some are measured in micrograms. Thiamin is found in small but sufficient quantities in most nutritious foods, especially whole grains; please refer to Graph 1-1. Only highly refined foods are lacking in thiamin. Pork products are very high in thiamin." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Reduce refined grains and flours, sugar, and salt. Use only a modest amount of low-fat dairy products. Increase fruits, vegetables, legumes (especially soy), whole grains, nuts and seeds, olive oil, and cold-water fish (salmon, tuna, mackerel, herring, halibut, and sardines). necessary dietary changes have a significant advantage in being able to age healthfully and reduce the risk of heart disease. Lowering the level of trans fats and saturated fats while increasing omega-3 fats and monounsaturated fats from olive oil are keys to a nutritional preventive approach to heart disease." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Refined grains, which comprise approximately 30% of the calories in the American diet, contain substantially lower amounts of vitamins, minerals, and fiber than their unrefined counterparts. In addition, the carbohydrates in refined grains are absorbed relatively rapidly and may promote some of the same symptoms as eating sugar (albeit to a lesser degree). Avoid "Bad" Fats Most doctors agree that our diets should be relatively low in fat. However, many people do not appreciate that the type of fats in the diet may be even more important than the amount of fat consumed." - Jonathan V. Wright, M.D. and Alan R. Gaby, M.D., Natural Medicine, Optimal Wellness: The Patient's Guide to Health and Healing (Get the book.)

"Refined grains. These, unlike whole grains, have been stripped of much of their fiber and nutrients. You should avoid white rice and "enriched" flour products, which are found in many pastas, breads, bagels, and baked goods. 5. Nuts. Those who have heart disease should avoid all nuts. Those without disease can consume walnuts in moderation because they can provide considerable omega-3 fatty acids, which are important for many essential bodily functions. But I am extremely wary of nuts." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.) "In other words, the other half of the grains consumed may come from refined grains, which have lost many of their natural nutrients and fiber content—and which cause elevated levels of triglycerides in the bloodstream, a recognized risk factor in coronary artery disease. 2. USDA Recommendation: "Consume three cups per day of fat-free or low-fat milk or equivalent milk products." Even low-fat milk contains significant amounts of saturated fat, which will clog arteries. In addition, fully 50 million Americans are lactose intolerant. For them, ingesting milk causes gastrointestinal upsets." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"Pantothenic acid and magnesium are two nutrients important for weight loss that are depleted during refining, but not added back to refined grains. Empty foods such as sugar and alcohol are devoid of the vitamins and minerals needed for their metabolism. The ability to burn stored fat in the body is important for losing weight. Riboflavin, niacin, biotin, and vitamin B]2 are all needed to prepare stored fats for burning in the metabolic machinery of the body." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"The concentrations are higher in whole grains than in refined grains and flours. Gamma-oryzanol was initially shown to be effective in relieving menopausal hot flashes in the early 1960s,57 and at least one additional study has confirmed that finding.58 The typical dosage of gamma-oryzanol is 100 mg three times daily. Gamma-Oryzanol 100 mg 3 times per day Vitamin E. The considerable reputation of vitamin E as a remedy for hot flashes comes from studies done as far back as 1945." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

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