Optimal Wellness Center - Effective Non-Drug
Non-Surgical Solutions for Chronic Illnesses
Dr. Joseph Mercola
1443 W.Schaumburg,Schaumburg, IL 60194-4065
phone 847-985-1777
Reaching for Optimal Wellness
WARNING.....
In order to fully implement the suggested
changes, it helps to make an
agreement to read this material word for
word every day for two weeks (you
can substitute the tape for several of the
days). The suggested lifestyle
changes in this handout may seem overwhelming
the first time you read
through them. It will be helpful to invite
a spouse or friend. to
participate with you so that they can provide
you with a level of support
around your efforts to apply the program.
If you happen to develop a new
symptom after beginning any of these recommendations,
you should listen to
your body and postpone implementing that
change because your body can not
tolerate it at this time.
Eat More Vegetables :
Let us first start out by describing what
you can eat. ALL vegetables
promote health, unless you are allergic to
them or they cause gas or
intestinal problems. It would be best to
have them uncooked, but you may
have to lightly steam them initially. Vegetables
contain phytochemicals
which are powerful natural agents to promote
health. Most people benefit
more from increased vegetables than from
extra vitamins. Not all vegetables
are created equal. Avoid iceberg lettuce
as it has minimal nutritional
value; kale, Swiss chard and collards, and
spinach are better options. You
may want to steam the stems separately from
the leaves because they require
longer cooking time. Carrots are high in
sugar and should be limited.
Dandelion greens, green and red cabbage,
broccoli, Chinese cabbage, Bok
Choy, fennel, celery, cucumbers, brussels
sprouts, turnips, Jerusalem
artichokes, kohlrabi, and parsley are also
good choices. The greener the
vegetable, the more good chlorophyll nutrition
is present. Try to only
purchase organic vegetables.
Organic varieties will decrease your exposure
to dangerous pesticides.
Additionally, they have two to five times
more nutrients as compared to
non-organic vegetables. Most people agree
that they also taste much better.
If you are unable to obtain organic vegetables,
you can rinse non-organic
vegetables in a solution of Shaklee's Basic
H. You can find a distributor
in the yellow pages or on the web site at
www.shaklee.com. Exclude foods
like pasta and most cereals. Replace grains
whenever possible with
vegetables.
Beverages:
Your exclusive beverage should be water.
Bottled spring water, (not
drinking water) is best; but filtered water
is acceptable. Try to have at
least eight glasses of water a day. It would
be best to have the water at
room temperature. Ice cold water can be a
trauma to the delicate lining of
your stomach, unless you are overheated.
Try not to purchase the one gallon
inexpensive plastic containers from your
grocery store as they transfer far
too many chemicals into the water. The five
gallon containers from the
water companies are a much harder plastic
and will not give the water that
awful plastic taste. You can add lemon juice
occasionally to your water to
help flavor it and improve your body's pH.
Do not drink tap water! Chlorine is a toxic
chemical and should not be
consumed in large quantities. Britta filtered
water costs approximately 24
cents per gallon. However, standard filters
are a more effective solution
that will bring the cost down to 1-2 cents
per gallon. You can obtain them
locally from Home Depot or Coast Filtration
(800-542-6723). Consumer
Reports (July 1997) selected PUR PLUS filters
(Service Merchandise for
under $50) as better choices then Britta
filters. They simply screw
directly into your current faucet and only
take a few minutes to install.
If you have a water softener, you need to
divert the softened water away
from the kitchen tap to a reverse osmosis
system. Avoid distilled water as
it has the wrong ionization, pH, polarization
and oxidation potentials. It
will also drain your body of minerals.
Freshly processed vegetable juices would
also be acceptable. Green tea is a
good fluid alternative and has many additional
Vitamin C like properties
with its bioflavanoids. Most people recognize
that coffee is not the best
fluid to drink. Coffee beans are frequently
grown outside of this country
and have limited U.S. Agriculture controls
on the amount of pesticides that
are used. The timing of your water drinking
is also important. You should
drink your fluids about four times a day,
30 minutes before each meal and
once after dinner to limit interference with
your digestive capacity by
diluting your hydrochloric acid and pancreatic
digestive enzymes. The total
water at that time should be about 2-3 cups.
Generally you can divide your
weight in pounds by 2 and that is the number
of ounces of water you should
drink a day. So a person weighing 128 pounds
would need 64 ounces of water,
or ½ gallon, per day. If you have an ulcer
you should drink 12 glasses of
water a day until the pain is gone. Most
people find drinking two glasses
at time (one pint) is easier than small sips
from a water bottle all day
long. Most people do not recognize that their
shower is a significant
source of chlorine exposure. It would be
best to put a filter on your
showerhead. If you take a bath, fill it up
from the shower. The filters and
a showerhead are $52 with shipping and handling
at 800-874-9028. These are
probably not necessary if you obtain your
water from a well. Remember, you
should have a reverse osmosis system for
your drinking water if you have a
water softener.
Healthy Fats:
Healthy fats are important in your diet and
you will need an excellent
source of ESSENTIAL fatty acids. One of the
best sources are evening
primrose oil capsules. A good dose is 1300
mg with each meal. Most people
do NOT tolerate flax oil well, but whole
flaxseeds, which you can purchase
at the health food store and then grind up
in a food processor or coffee
grinder can be used. You can mix it in with
your salad or vegetables as it
has a nutty taste. Raw sunflower and pumpkin
seeds are also good sources of
these fats.
Listen To Your Body
If ANY food or supplement makes you nauseous.
listen to your body, stop it
immediately! Your body will always provide
you with a better indication of
what is good for you than a theoretical recommendation.
MAKE A MENU!!
Most people have great difficulty implementing
these suggestions unless
they sit down once a week (at a time when
you are well rested, fresh and
relaxed) and plan every meal for the week
ahead. This allows them to
purchase the items they need and have them
on hand for their meals. This is
STRONGLY advised. Those who don't do this
will more easily slip back into
their old more comfortable and less healthy
eating habits. Go to the
library and check out some cook books. All
you need to do is find at least
ten recipes that you like. That is all that
most families use. It will take
awhile to find them, but be creative and
experiment! It is vitally
important to have a variety. Do NOT rotate
between two or three meals or
you will burn out and stop the program. Variety
is the key.
What to Tell Others
To limit your difficulty in implementing
this plan in a public setting it
is much more socially acceptable to tell
others you are allergic to a food
than you are on a special diet. This generally
elicits cooperation.
Although it is not an IgE allergy you have,
it is scientifically truthful
to state this as it is a type of food sensitivity.
Basic Principles:
The restrictions are listed in order of importance.
Start from the top and
work your way down. Strict food rotation
is not necessary but you should
not have the same food more than five days
a week as this will increase
your risk of developing a sensitivity to
that food. Sugar is one exception
that seems to seriously impair most people's
health and we recommend to
permanently limit its use as much and as
quickly as possible. It is
important to NEVER have the same food every
day of the week, no matter how
healthy the food is.
1. Sugar: Limiting sugar is CRITICAL. Eating
refined sugar weakens your
immune system and promotes yeast overgrowth.
All non-diet pops have 8
teaspoons in each can. Most packaged cereals
have sugar as their major
ingredient. Avoid most natural sweeteners
(including corn syrup, fructose,
honey, sucrose, maltodextrin, dextrose, molasses,
white grape juice, fruit
juice sweetened, brown rice syrup, maple
syrup, date sugar, cane sugar,
corn sugar, beet sugar, succanat and lactose).
READ LABELS! For a better
perspective on the dangers of sugar, consider
this:, if you had a choice of
only stopping your sugar or smoking, I would
strongly recommend stopping
the sugar. In most people, it will cause
more damage than the smoking.
However, you need not become obsessive about
sugar. If it is the 4th or 5th
ingredient in a food, that would probably
be acceptable. Many people are
addicted to sugar and should avoid all sugars
permanently for optimal
health. This is not much different than someone
who is addicted to alcohol
and requires total abstinence. If you must
have some sugar, RAW honey (not
from the grocery store) would be the best
choice (one source is
800-654-4593) and is best eaten with a large
meal, NOT as a between meal
snack. Many people ask about Equal or Nutrasweet
(Aspartame). These
artificial sweeteners need to be eliminated.
There are more adverse
reactions to Nutrasweet reported to the FDA
than all other foods and
additives combined. In certain individuals,
it can have devastating
consequences. If you need an alternative
healthy sweetener, an herb called
Stevia can be used. It is available at the
health food store. One should
also avoid MSG.
2. No Margarine or Trans Fat: Partially hydrogenated
vegetable oils contain
VERY dangerous fats called TRANS fatty acids.
Read your food labels. If it
says "partially hydrogenated,"
please consider that a poison to your system
and do NOT eat it. These are very damaging
to your health. Please avoid
them. They are present in all commercially
made doughnuts, crackers,
cookies, pastries, deep-fat fried foods (including
those from all major
"fast- food" chains), potato and
corn chips, imitation cheeses, and
confectionery fats found in frosting and
candies. Olive oil, coconut oil,
and butter are the only oils recommended
for cooking. Avoid canola oil as
it is not as good as the ones previously
listed.
Avoid margarine. If you have any at home
please, throw it away. Butter is
an acceptable alternative and should also
be purchased organically to
eliminate the pesticides, antibiotics and
growth hormones that are in the
commercial brands. Your butter and eggs should
be organic. Please note:
"Phil's" eggs are not organic.
They are acceptable, but less than optimal.
Organic Valley eggs are organic, or any that
state so on the carton.
However, if you have a problem with heart
disease you should limit
cholesterol as much as possible and severely
restrict butter and eggs. It
is important to NOT eat eggs daily or you
will become allergic to them.
Every other day would be the most frequent
you should eat them.
3. Milk: It will be very important to stop
all milk products. This includes
not only skim milk, but also ice cream, and
especially cheese. Lactaid or
acidophilus milk is NOT acceptable. Raw milk
(unpasteurized) would be
acceptable for most people but is not commercially
available. Raw milk
cheese is acceptable for most people. It
would be helpful to avoid yogurt
as it is made from pasteurized milk. Avoid
ice cream as it is the most
common cause of head pain trigger. Because
you are off all milk products,
you should consider a calcium supplement.
If you tolerate citrus fruits,
use calcium citrate as your calcium source.
Milk is also an important
source of vitamin D. If you stop milk, you
should be on a vitamin D
supplement (400 IU) from November to March
as there is not enough sunlight
for your body to produce this important bone
building supplement if you
live up north.
4. No Fruit Juices: Store bought fruit juices
are frequently contaminated
with mold and it is best to avoid them. They
also contain a huge source of
refined carbohydrates. Each glass of juice
has more sugar (8 teaspoons)
than a glass of soda (even if no sugar is
added). Although it contains a
natural sugar, fructose, it will still negatively
affect your immune
system. Try to avoid ALL juices, including
organic juices. Gatorade type
sports drinks also need to be avoided.
5. Eat Organic Meat and No Pork: Pigs are
scavenger animals and are
frequently contaminated with parasites. It
would be best to avoid all ham
and pork products. Pork can be heavily contaminated
with mold spores in its
fat. Pork is also used in labs to culture
cancer cells as it increases
their growth. Buffalo,venison, and lamb are
better options since they are
game animals and have less pesticides. Dominicks
sells Laura's beef which
uses no hormones or antibiotics. White chicken
and turkey are acceptable.
Avoid processed, cured, smoked, or dried
meats, such as bacon, sausage,
ham, hot dogs, or luncheon meats. Try to
purchase only fresh cuts of meat
that have no hormones, chemicals or pesticides.
Avoid ground meat products
like ground beef or turkey as they can be
contaminated with bacteria. Blood
group A individuals are best served by avoiding
meat and poultry.
6. Avoid or Limit Wheat. If you are blood
type O wheat is not your friend
and you should avoid it completely. Other
blood types are not as severely
affected but I believe that most people's
health is improved by avoiding
this grain. This also includes durham flour
and semolina which most pasta
is made from. You can obtain most of your
fiber from vegetables which is a
far healthier choice. If you do not need
to limit your grain intake then
you might do well with spelt or kamut breads
(Nikomus 800-367-0358) and
pasta.
7. Avoid All Corn Products: It would be best
to stop all corn products,
including popcorn and corn chips. Corn is
NOT a vegetable but a grain. Corn
and corn products are often difficult to
digest and can contain mold toxins
that can be very toxic for the body. Please
avoid all foods with corn
listed in the first five ingredients.
8. No Bananas /Oranges: It would be best
to avoid oranges, and bananas.
There is 300% more potassium in dark green
vegetables such as kale than
there is in bananas. Bananas also have concentrated
sugar levels. Local
fruits like apples, plums, and strawberries
would be better. However, be
careful and do not have more than one serving
of fruit per day. The best
time to eat the fruit would be before bed
as it would help increase the
amount of tryptophan crossing the blood brain
barrier which will increase
serotonin levels and improve any depression
tendencies.
9. No Shellfish. It would be wise to avoid
and eliminate all shellfish
(lobsters, crabs, shrimp, etc) as these scavengers
are frequently
contaminated with parasites and viruses.
10. Avoid or Limit White or Red Potatoes
This food will raise insulin
levels beyond what would be considered ideal
in most people. If you are of
normal weight,are healthy, and are blood
type B or AB, they are acceptable.
Try never to have commercially prepared french
fries as they are some of
the most toxic food on the planet, filled
with 100% trans fatty acids.
Jerusalem artichokes are a great alternative
for many people.
11. Salt: Most people are actually harmed
by very low salt diets. However,
you should not use your current table salt.
Instead, obtain "Real Salt".
Conventionally processed salt is dried at
over 1200EF. This heating changes
the chemical structure of the salt. There
are also harmful additives and
chemicals in the salt. Real Salt is in our
office for $3.00. Please use it
liberally on your greens (i.e. kale) to decrease
their bitterness.
12. Weight Control: If you need to lose weight,
I would strongly recommend
purchasing The Carbohydrate Addict's Lifespan
Program, or Carhoydrate
Addicted Kids by Heller. The book describes
the importance of restricting
potatoes and grains, like bread and pasta,
to one meal per day with no
snacks. This will reduce insulin levels and
decrease body weight
dramatically and permanently. You can skip
immediately to page 107 to start
the program. Do not forget about the restricted
vegetable list on page 123.
Please follow my recommendations in this
handout whenever there is a
conflict with the book and ALWAYS eat some
carbohydrates with every meal!
If you need to lose weight or lower your
cholesterol or blood pressure, do
NOT have the reward meal.
13. Increase Protein. Most adults will need
50-120 grams of protein per day
depending on gender, body weight, and activity
level. You should try to
rotate these foods and not have the same
ones every day. SHELLED raw
sunflower, pumpkin or sesame seeds and raw
nuts like pecans, walnut or
almonds (avoid cashews and peanuts), are
available through Jaffe
(760-749-1133). Please soak seeds and nuts
over night for better digestion.
You can use a dehydrator (800-572-9549) at
95 degrees to crunch up the
seeds and nuts. You can also add shredded
coconut to some of your meals to
add calories (also available from Jaffe).
Please refrigerate or freeze
these items as they are perishable. Also
review the handout on soy for
further details on why this food should be
avoided unless fermented or
soaked for several days (rinse every 12 hours)
and cooked till soft like
regular beans. Blood type A people do well
on pecans, walnuts, almonds,
pumpkin, sessame, and sunflower seeds, fish,
chicken, turkey, lentils,
pinto, azuki, and great northern beans, eggs,
tempeh, bee pollen,
chlorella, and spirulina.
14. Beans and Legumes. These are generally
excellent foods and should be
consumed. It is important to only eat beans
that are acceptable for your
blood type, though. (Eat Right For Your Type)
Remember that beans have more
carbohydrates and are a source of good, but
not complete, proteins. Use
some additional proteins with them if they
are the primary protein source
of your meal. Also please soak beans (not
lentils) for 48-72 hours, rinsing
every 12 hours prior to cooking them. You
can also cook them for 8 hours in
a crockpot and the protein will be more easily
digested.
15. Avoid soy unless it is fermented or sprouted.
Most soy is NOT a health
food. Although it has many beneficial properties,
it also has digestive
enzymes inhibitors that will impair your
ability to break down protein and
also phytic acid which will bind minerals.
Fermented soy and soybean
sprouts will remove these items and allow
the soy to be utilized. Tempeh
(in the frozen food section of the health
food store) would be acceptable,
but you should avoid tofu, soy protein products,
soy milk and especially
soy baby formula which is a disaster and
should never be used for infants
CHEW YOUR FOOD!!!
It is very important to chew your food properly.
Try to chew your food to a
liquid form and then swallow it. This will
pre- digest your food with the
enzymes in your saliva. It will also provide
neurological stimulation of
your stomach and pancreas to increase their
acid and digestive enzyme
production. Avoid chewing gum for this same
reason. It is also helpful not
to talk while you are chewing your food as
this interferes with optimal
digestion. Please try not to drink fluids
with your meals as this will
dilute the gastric digestive contents and
make it more difficult to digest.
If you need a few sips of water during the
meal, that would be fine.
Do Not Microwave to Cook or Heat up Food!
Microwaves can seriously deplete
foods of their nutrients. Even worse, microwaved
food may cause
pathological changes in your body. It is
no surprise that microwave heating
of food results in losses of nutrients because
all heating methods do this.
However, microwave heating appears to produce
the greatest losses.
Microwaves are high frequency electromagnetic
waves that alternate in
positive and negative directions causing
vibration of food molecules up to
2.5 billion times per second. This creates
friction and heat which can
destroy the fragile structure of vitamins
and enzymes. Once their structure
is altered, they can not perform their desired
function in your body.
Clinical studies show that microwave heating
of milk or cooking of
vegetables is associated with a decline in
hemoglobin levels. These
reductions may contribute to anemia, rheumatism,
fever, and thyroid
deficiency.
Sleep and Exercise
Maximize you melatonin production by walking
for 30-60 minutes around noon.
It will be important to sleep in complete
darkness. Window coverings which
block all light will be helpful and please
do not turn on any lights if you
have to get up to empty your bladder. Even
the smallest amount of light
exposure during the night will impair or
completely suppress melatonin
production.
Sunlight and EMF Radiation
We all should strive to have one hour of
sunshine a day, preferably from
11-1. Sunlight into your retina is a very
important nutrient. You will get
the full benefits if you do not obstruct
the light with glasses or
contacts. Our retinas were designed to receive
the full spectrum of solar
radiation. When you wear a contact lens,
certain frequencies are screened
out, and this may cause some problems over
many years. The concern
regarding skin cancer is misdirected. Of
course we should not get burned or
look directly into the sun; but small amounts
of daily sunshine on our skin
and in our eyes is ESSENTIAL to good health.
You can combine sun exposure
with a walk to satisfy your exercise requirements.
If your symptoms worsen
in winter, you should consider installing
full spectrum lighting in your
bathroom, kitchen, eating area, and work
environment. We have ones you can
screw into your sockets in our office. Do
NOT use the neodium bulbs as they
are color corrected--NOT full spectrum. This
will compensate for the loss
of sun on your skin during the winter. They
are also available for
incandescent fixtures. Please avoid low frequency
(60 hertz) pulsating
electromagnetic fields such as those found
in electric blankets and
waterbed heaters. Also avoid electric razors
and close exposure to any
AC/DC transformer for appliances you plug
into a wall, and do not carry
keys that open your car doors with radio
waves in your pocket.
Drugs
Minimize the unnecessary use of drugs and
seek safe and effective
alternatives when possible. Especially troublesome
are antibiotics,
anti-ulcer drugs, birth control pills or
estrogen for menopause. If you
take Tylenol regularly, you should be on
N-acetyl cysteine to prevent liver
damage. Rather than go on an antibiotic from
your general physician for
your next illness, you should call our office
for a natural alternative.
Good Bacteria
Live active cultures of Lactobacillus, Acidophilus,
and Bifidus are
important. These are the normal good inhabitants
of the gut that will help
to control the yeast and bad bacteria in
your gut. They are living and are
best kept refrigerated. There are literally
dozens of different types on
the market and the majority of them simply
do not work. The supplements we
sell in our office are some of the best and
are generally less expensive
than supplements at the store. If you are
severely allergic to milk, be
sure to get the dairy free form. This type
of supplement is best in a
powder form. We use a new type vendor called
Flora Source that is ultra
potent has 11 times as many baceteria and
14 different strains. Use ¼
teaspoon of the powder once a day or more
if you have problems with yeast,
bloating, gas, or diarrhea. It is best to
take immediately before meals as
the food will provide a good medium for continued
growth of good bacteria.
Dissolve the powder in enough water to drink
easily but add a tiny pinch of
salt or powdered vitamin C to the water first.
Do not use tap water as the
chlorine will kill the bacteria. Do NOT put
this in hot tea or coffee.
Extreme cold, light, or dampness will also
destroy the bacteria. A good way
to take it when away from home is to put
your doses in a small empty opaque
pill bottle. Doses for several days can be
kept at room temperature with
minimal deterioration.
Bowel Movements
It will be very important to have two to
three bowel movements a day.
Ideally they should be effortless and odorless
and float in the toilet
bowl. If your bowel movements are not at
this frequency let us know as we
can recommend additional treatments. Magnesium
is especially helpful. We
have a 150 mg Magnesium Citrate. Please start
your dose at one tablet twice
a day. You can increase this to four tablets
twice a day (two grams) if
necessary. You can go up to eight per day
in divided doses for severe
cases. Diarrhea is the only side effect of
magnesium and one can easily
reduce the dose if this occurs. If the magnesium
does not work, you can
also use aloe vera capsules.
Supplements:
Please avoid iron in all your supplements
unless your serum ferritin is
decreased. It is rarely needed and can be
quite toxic. Multiple vitamins
are generally not necessary. We have a blood
test to identify specific
nutrient recommendations for you based on
your unique biochemistry. It is
also important to smell your vitamin in the
bottle. If they smell bad, you
should not take them. It is your body's signal
that they are not good for
you. A conenvenient way to store and transport
your supplements is a small
fishing tackle box (available at sports store).
Dental Care
Be cautious of root canals as they can have
many adverse consequences for
your health. Ask for our handout on this
if you need it. Also avoid
fluoride. It should NOT be used in your toothpaste,
water, as a supplement
or in your dental office. Fluoride is a metabolic
poison and will actually
damage your teeth. There is enough fluoride
in a tube of toothpaste to kill
a small child. It is also very important
that you do not have any new
"silver" amalgam fillings put in.
These are actually 50% mercury and have
been clearly shown to have adverse effects
on your health. If you want to
replace your silver fillings, we can recommend
dentists who can use
Wholostore for the fillings and Vectris from
Targis (carbon not metal
based) for the crowns. Avoid ceramic and
porcelain crowns as they have
metal in them. Avoid dental sealants for
chlildren as they are potent
cancer causing xenoestrogens. High speed
drilling should be used cautiously
as it can increase the temperature of the
tooth which can kill the nerve
and resonant frequencies of the drill can
also damage the toot. This can
save you thousands of dollars if you have
them done properly the first
time.
Hormones
If you are a woman having difficulties with
your periods or are past the
age of 50 or a man with prostate problems,
you should consider natural
progesterone supplementation. Dr. Lee's book,What
Your Doctor May Not Tell
You About Menopause, is an inexpensive paperback
that goes into greater
detail. (The book covers all aspects of female
hormones, NOT just
menopause.)..
Antiperspirants
Do not use conventional antiperspirants as
they are full of aluminum which
is a toxic substance. You can wash your armpits
daily with soap and a
washcloth as an alternative.
Cookware
It would be best to avoid ALL uncoated metal
cookware. Aluminum should
never be used. Stainless steel is not as
ideal as porcelain or enamel
coated metal or glassware which is inert
and will not add toxic metal to
your food. Teflon coated cookware is less
than optimal but is acceptable
unless it is chipped.
Proper Breathing
Proper breathing is essential to control
the anxiety, stresses, and
tensions of everyday life. We offer one hour
classes to teach this valuable
skill. The cost of the course is one office
visit. A 200 page book on
breathing is included.
Immunizations
There is now compelling evidence to support
that current childhood vaccine
programs may cause serious disturbances of
your child's immune system.
PLEASE review "Vaccines, Are They Really
Safe and Effective," before you
consent to vaccinating your child. Religious
and medical exemptions are
available and your child CAN go to school
without receiving the
vaccinations.
Emotional Trauma
Communicating the truth is an important biological
principle. A powerful
way to increase your immune system is to
write about your most traumatic
experience in your life for 15 minutes each
day for one week.
Other Books
Eat Right for Your Type, Peter D Adamo (This
is also the first link on my
web page. You do not have to purchase the
book to obtain the list of foods
for your blood type)
What the Bible Says About Healthy Living,
Russell
Potatoes Not Prozac DesMaisons 1998
Eat to Live John Matsen
What Can I Eat For Breakfast?
A simple solution would be to double your
dinner and have the left overs
for breakfast. Eggs are great but should
only be eaten 3-4 times per week.
Try to have some vegetables and limit the
grains.
Keep Your Kitchen Clean
Find a small sprayer bottle and fill it with
ShakLee Basic H or a ten to
one solution of bleach. Use this regularly
to clean your kitchen
countertops, sink drains, refrigerator handles
and faucet handles. This
should also be done immediately after you
handle any raw meat. Also clean
your dish cloth and kitchen sponge in the
dishwasher or soak it in a bleach
solution. This will decrease your risk for
acquiring food borne infection
by over one million fold. Use latex gloves
when working with the chlorine
bleach to limit exposure to the chlorine.
FREE Newsletter.
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REFERENCES
Dietary fiber, glycemic load, and risk of
non-insulin-dependent diabetes
mellitus in women.
Salmeron J, Manon JE, Stampfer MJ, Colditz
GA, Wing AL, Willet WC,
Departments of Nutrition and Epidemiology
Harvard School of Public Health,
Boston, Mass; JAMA (277) Feb 12, 1997.
Are insulin and proinsulin independent risk
markers for premature coronary
artery disease?
Katz RJ , Ratner RE , Cohen RM , Eisenhower
E , Verme D, Department of
Medicine, Division of Cardiology, George
Washington University School of
Medicine, Washington, DC 20037, USA. Diabetes
1996 Jun;45(6):736-41
Hyperinsulinemia, hyperproinsulinemia and
insulin resistance in the
metabolic syndrome.
Schrezenmeir J III. Medical Clinic, Johannes-Gutenberg
University, Mainz,
Germany. Experientia 1996 May 15;52(5):426-32
Memory improvement following induced hyperinsulinemia
in Alzheimer's
disease.
Craft S , Newcomer J , Kanne S , Dagogo-Jack
S , Cryer P , Sheline Y , Luby
J , Dagogo-Jack A , Alderson A Department
of Psychology, Washington
University, St. Louis, MO 63130, USA Neurobiol
Aging 1996
Jan-Feb;17(1):123-30
Insulin, hypertension and antihypertensive
drugs in elderly patients: the
Rotterdam Study.
Stolk RP , Hoes AW , Pols HA , Hofman A ,
de Jong PT , Lamberts SW ,
Grobbee DE
Department of Epidemiology and Biostatistics,
Erasmus University Medical
School, Rotterdam, The Netherlands. J Hypertens
1996 Feb;14(2):237-42
Acute effects of insulin in the control of
VLDL production in humans.
Implications for the insulin-resistant state.
Lewis GF , Steiner G Department of Medicine,
University of Toronto, Canada.
Diabetes Care 1996 Apr;19(4):390-3
Nutrition principles and diabetes. A role
for "lente carbohydrate"?
Jenkins DJ , Jenkins AL Department of Nutritional
Sciences, University of
Toronto, Ontario, Canada. Diabetes Care 1995
Nov;18(11):1491-8
Insulin sensitivity in the pathogenesis of
hypertension and hypertensive
complications.
Landsberg L Department of Medicine, Northwestern
University Medical School,
Chicago, Illinois 60611, USA. Clin Exp Hypertens
1996
Apr-May;18(3-4):337-46
Hyperinsulinaemia as a predictor of hypertension:
an 11-year follow-up
study in Japan.
Tsuruta M , Hashimoto R , Adachi H , Imaizumi
T , Nomura G Third Department
of Internal Medicine, Kurume University School
of Medicine, Fukuoka, Japan.
J Hypertens 1996 Apr;14(4):483-8
USEFUL LINKS
Dr. Gay Hendrick's web site
Dr. D'Adamo's web site.
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