Good Grains (5) - Oats

Oats contain more good fats than any other grains. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients. It is also rich in B-vitamins.




Lower Cholesterol Levels

A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan.

Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease

Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.

Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.


Stabilize Blood Sugar

Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.

Oats and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Oats and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.



Antioxidant Benefits

In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as oats, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day).

Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day). Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).

Good Grains (4) - Corn

Corn is a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorous and manganese.


HEART
Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies.

Folate, helps to lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Homocysteine can directly damage blood vessels, so elevated blood levels of this dangerous molecule are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease.

It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered each year by 10%. Folate-rich diets are also associated with a reduced risk of colon cancer. A cup of corn supplies 19.0% of the DV for folate


LUNGS
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer.

MEMORY

Corn is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function.

Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits

Research shows that whole grains, such as corn, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.

Good Grains (3) - Brown Rice

The difference between brown rice and white rice is not just color!

A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing.

If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain-a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely without its original nutrients.





Brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium.

The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

Good Grains (2) - Barley

Barley must have its fibrous outer hull removed before it can be eaten. Barley grains with their hulls still on are called covered barley. Once the grain has had the inedible hull removed, it is called hulled barley. At this stage, the grain still has its bran and germ, which are nutritious. it is good for your stomach and digestion. Hulled barley is considered a whole grain, and is a popular health food. Go for this kind of barley - ie. wholegrain barley.

Pearl barley or pearled barley is hulled barley which has been processed further to remove the bran. It may be polished, a process known as "pearling".

Hulled or pearl barley may be processed into a variety of barley products, including flour, flakes similar to oatmeal, and grits. It may be malted and used in the production of alcoholic beverages.

Good Grains (1) - Amaranth

Amaranth is a good grain. It contains even more calcium and magnesium than cow's milk. it is used for making chapatti.

In Malaysia, we eat the leaf of the amaranth - bayam.

Good Grains

Good "unrefined" grains are rich in nutrients and good for the body. Generally the darker the color the more unrefined the grain i.e amaranth, barley, millet, corn, rye etc.

Refined grain such as white rice, white bread and white pasta are devoid of most nutrients and fiber due to the refining process. These processed grains behave like sugar when eaten, rushing into the blood system and causing havoc (high glycemic index). This results in sugar imbalances, weight gain, mood swings and sugar cravings.

Body Signs (14) - Always Yawning

You are probably hypoglycemic (low blood sugar).

Solutions:
1).Try some spirulina to balance your blood - liquid or tablets.
2).Try some ginseng tincture (or go to a ginseng shop and get them to grind it to a powder for you in a jar; I then mix tiny amounts with hot water to drink). It will help regulate your blood sugar plus give you alertness.

Body Signs (13) - Urine

DIFFICULTY IN URINATING

If you feel the urge to pee but it won't come out easily, you may need to energize your kidney and bladder. In older men, it may be due to prostatic problems.

Eat: [Beans] - aduki, kidney
[Fluids} - cranberry, nettle/dandelion tea, plenty of water, soups from celery, carrots, asparagus, lima beans, squash
[Fish] - trout, salmon

TOO MUCH PEE & ALWAYS RUNNING TO THE TOILET

i.e every 15 mins or so.
Sign of low kidney energy and tired bladder.
Can be caused by too much carbonated drinks

Try: aduki beans, black beans, barley, wild salmon and trout to help the kidneys.
If you are prone to infections try cranberry juice and make soups from celery, carrots, squash, asparagus, lima beans.

CLOUDY URINE
Body may be damp and acidic due to wrong foods. Acidic body leads to bacteria growth. Body is also lethargic, sluggish and tired.

Eat: spirulina to help dry the damp; eat aduki beans, sweet potatoes and other root veggies.

Body Signs (12) - Itchy bottom

It can be caused by either food sensitivities or haemorrhoids.

FOOD SENSITIVITIES

Do a pulse test. Your average heart beat is fairly stable even when you are eating. If there is a food allergy your pulse will increase by more than 10 beats. Do a pulse check before and after food

Solutions:
Try some bee propolis before food to minimise food reaction.
Eggs, citrus fruits or dairy products are often the culprits so watch out for them.

HAEMORRHOIDS

Due to liver congestion. You congest your liver through poor food choices.

Solution:
Local haemorrhoid application creams and pessaries - consult the pharmacist.
Try taking Milk Thistle.

Body Signs (11) - Stools Part4

LOOSE AND RUNNY STOOLS

This is not the same as a single bout of diarrhea caused by a virus or bacteria. It is whereby you get runny stools that are not truly formed. It could be a weak spleen function.

What to do:
1). Eat plenty of raw veggies
2). Add garlic, nutmeg, ginger, cinnamon and onions to your meals.
3). Drink warm drinks - tea or just water.

THIN, SHREDDY STOOLS

Your colon is rather unclean.

What to do:
1). Give yourself an enema or a colon cleanse.
2). Eat a diet high in fiber

Body Signs (11) - Stools Part3

LIGHT COLORED STOOLS

If your stools are light beige in color or have a yellow appearance it's a sign that you have difficulty digesting fatty foods. You are most likely deficient in essential fatty acids, the good fats.

Solutions:
1).Eat more foods with EFA to help you metabolize fats. Add fish, avacados, pumpkin seeds and sunflower seeds to your diet.

2). Sprinkle 1 tablespoon of flax seed over your salads or veggies will also help normalize your stools.

FOOD IN YOU STOOLS

It is normal to find sweetcorn skin in your stools as the outer skin is fairly indigestible. If you find remnants of other foods, you may have a weak digestive system. Also you may not b chewing on your food enough. Chew your food thoroughly and remember that your stomach does not have any teeth.

Body Signs (11) - Stools Part2

SKID MARK STOOLS

Your stools have too much mucus, so they slide and stick to the edge of the toilet. You are lacking in good quality fibre in your diet and need to eat more foods high in food enzymes. The stickiness is a sign of dampness in the body.

Solutions:
1). Reduce your intake of mucus-producing foods such as dairy products and alcohol.
2). Eat some superfoods such as spirulina.

PELLETS

If you are producing rabbit dropping, then your liver needs help as it is congested.

Solutions:
1). Take 2 capsules of milk thistle, 3 times a day.
2). Use an internal cleansing powder called Psyllium or Triphala (2 tablespoons mixed in juice or water a day) and take 1 teaspoon of liquid chlorophyll before meals.
3). Sprinkle 2 tablespoons of lecithin granules on cereals or salads.

Body Signs (11) - Stools

1).GREASY STOOLS THAT WON'T FLUSH

Floating stools that will not flush show a liver imbalance.

Solutions:
1. Start sprinkling flaxseed on your salads or veggies.
2. Take 2-3 cups of sage tea a day.
3. Try a detoxification program.
4. Eat more foods that strengthen the liver: broccoli, brussels sprouts, cabbage, cauliflower, garlic, eggs, seeds (flax,sunflower, pumpkin).

2).FOUL SMELLING STOOLS

Sign of food stagnating in the large intestines and poor digestion. This means you are toxic and your gut over acidic. You are in need of digestive enzymes.

Solution:
1. Start taking digestive enzyme with every meal.
2. Take liquid chlorophyll before each meal.
3. Start juicing your own juices (carrot, celery, cucumber etc together).

Body Signs (10) - Stomach

TENDER, GASSY STOMACH THAT IS SOMETIMES PAINFUL


An indication of low stomach acidity and insufficient digestive enzymes.

Solutions:

1). Apple cider vinegar before meals.
2). Take digestive enzyme supplements with each meal.
3). Cut out cow’s milk products, because the molecules are too large for many people to break down in the stomach.
4). Try food combining

Body Signs (9) - Lower Limbs

1). RED SPOTS ON THE FRONT THIGH

Possible vitamin A deficiency.

1).Take some spirulina supplement or a beta-carotene (15 mg) containing multivitamin
2). Tomatoes.

2). SORE KNEE

If your knee is sore where the kneecaps joins the main bone of the leg, it could be an indicator of vitamin and mineral deficiency.

Solutions:
1). Try selenium and vitamin E supplements for 3 months.
2).Please also correct for mechanical faults (this is only a series on nutrition).

3). SORE LOWER LEG BONE

A lower leg bone that is sore when pressed is an indicator of vitamin and mineral deficiency.

Solutions:
1).Take calcium (1000mg daily) and niacinimide (500mcg daily)

4). LEG CRAMPS

Means your calcium is low. You may also be low in magnesium since magnesium is needed to move calcium into bones.

Solutions:
1). Take 750 mg calcium and 500mg calcium twice a day.
2). Add seaweeds to your soup etc.
3). Eat heaps of green leafy veggies.

5). VARICOSE VEINS

An indication of nutritional deficiencies and/or congestion of the liver.

Solutions:
1). Take vitamin E (400iu daily), bioflavanoids (500mg daily) and magnesium (1000mg daily).

6). CRACKED FEET

Possible rise of yeast in the body.

Solutions:
1). Add biotin supplement to your diet (50mg daily) to prevent yeast organisms budding full cycle.
2). Massage your feet with flax oil.

Body Signs (8) - Limbs

1.TENDER SPOTS WHERE THE SHOULDER MEETS THE ARM

Possibly vitamin B12 deficiency

Solution: Try B12 supplement (1000mcg daily).

2.SMALL PIMPLY BUMPS ON THE ARM

Possibly sign of beta-carotene, B-complex and EFA deficiency.

Solutions:
1). Take the above supplements (beta carotene 15 mg daily; B complex 50mg daily; EFA 500mcg daily).
2). Take digestive enzymes to help you absorb other nutrients.

Body Signs (7) - Mouth

1. CRACKS AT EACH CORNER OF THE MOUTH

A sign of vitamin B2 deficiency.

Solutions:
1). Drink 2 cups of red clover/nettle tea every day.
2). Take a B complex vitamin that contains B2.
3). Drink a glass of carrot juice every day.
4). Eat plenty of dark green leafy veggies, almonds, parsley and wheatgerm.



2. PUFFY LOWER LIP

Unless you’ve been injected with collagen to give your lips a fuller appearance, a puffy lower lip indicates digestive stagnation. It could even suggest constipation. Bear in mind that even if you move your bowels everyday, it does not mean you are not constipated. Not everything we eat comes out as effectively as it should!

Solutions:
1). Eat simply.
2).Digestive enzyme supplements.

Body Signs (6) - Eyes

PALE INSIDE LOWER EYELIDS

Pull down the lower eyelid. Inside should be pinky red. If it is extremely pale, you may be anemic. You may need iron, folic acid and Vitamin B 12.

DARK CIRCLE UNDER THE EYES

Possibly weak kidneys.
Possibly also lacking in collagen in the facial skin.

Solutions:
Grains: Barley, wheat berries
Beans: Soy, kidney, black, aduki
Fish: Salmon, trout
Legumes: Mung, water chestnuts, walnuts
Superfoods: seaweeds, spirulina
Veggies: Celery, parsley, chives, onions
Herbs/tea: Cloves, cinnamon bark, garlic, ginger

Body Signs (5) - Hands

A - BREAKING/SPLITTING/CHIPPING NAILS

These are signs that your liver needs help. They may also be a sign of calcium, zinc, or EFA deficiencies, or low stomach acid.

Solutions:
1). Take milk thistle (2 capsules a day).
2). Eat broccoli, brussels sprouts, cabbage, whole grain, chicory and all kind of seeds.

B - WHITE SPOTS

Classic sign of zinc deficiency. You need to do something about it soon.

Solutions:
1). Take zinc supplement (Surbex Zinc)
2).Snack on pumpkin seeds and sunflower seeds for their zinc content.

C- CRACKS ON THE SKIN/TINY BLISTERS ON THE FINGERTIPS

A sign of zinc deficiency

D - SWOLLEN FINGERS OR PUFFY HANDS

A sign of B6 deficiency.

Solutions:
1). Eat plenty of food high in B vitamins, such as brown rice, sunflower seeds, avocados, and legumes.

2). You may need B vitamins esp 35 mg B6.

Body Signs (4) - Ears

CRACKED BEHIND THE EARS

Cracks behind the ears are a sign of a zinc deficiency. Zinc deficiency can take a long time to correct - at least 6 months to a year.

Solutions:
1). Ask for your pharmacist on a zinc supplement.
2). Eat pumpkin seeds, sesame seeds and papayas.

WAX OOZING FROM THE EARS

You have an EFA deficiency -a very common problem.

Solutions:
1). Drizzle some flaxseed or linseed oil in your food (i,e veggies or salad).
2). Take some omega-3 supplements.