More on this book
Community
Kindle Notes & Highlights
Read between
February 15 - April 17, 2023
Farther north, at 40° latitude (Portland, Chicago, or New York City), the sun’s rays are at such an angle during the months of November through February that vitamin D may not be produced.
Vitamin D supplements are therefore recommended for people at higher latitudes during the winter months and year-round for those not getting enough midday sun, regardless of location. This may also apply to those living in smoggy cities, such as Los Angeles or San Diego.
Iodine, a mineral essential for thyroid function, is found predominantly in the ocean and in variable amounts in the soils of the world. To ensure everyone was getting enough, table salt was fortified with the mineral starting in the 1920s. So if you do add salt to your food, use iodized salt (not sea salt or “natural” salt, which contains about sixty times less iodine
The most concentrated green-light source is seaweed, which has the iodine of seafood without the fat-soluble pollutants that build up in the aquatic food chain.
One last note about iodine: Although people who avoid seafood and dairy products do not appear to have impaired thyroid function,36,37 I would not leave it to chance during pregnancy, where iodine is critical for proper brain development.38 I agree with the American Thyroid Association’s recommendation that all North American pregnant and breast-feeding women receive a prenatal vitamin containing 150 mcg of iodine daily.39
Until we know more, I recommend taking 250 mg of pollutant-free long-chain omega-3s directly. I don’t recommend fish oil, since even purified (“distilled”) fish oil has been found to be contaminated with considerable amounts of PCBs and other pollutants, so much so that taken as directed, salmon, herring, and tuna oils would exceed the tolerable daily intake of toxicity.
Thankfully, you can get the benefits without the risks by getting long-chain omega-3s from algae instead,47 which is where the fish primarily get it from to begin with.
at ninety-four, he advocated children be raised on a plant-based diet with no exposure to meat or dairy products. Dr. Spock had lived long enough to see the beginnings of the childhood obesity epidemic. “Children who grow up getting their nutrition from plant foods,” he wrote, “have a tremendous health advantage and
PA: Rodale Press; 1988. 2. Gould KL, Ornish D, Scherwitz L, et al. Changes in
in treating ischemic heart disease. JAMA. 1983;249:54–9. 5. Ornish D. Intensive lifestyle changes and health
An autopsy study. J Gerontol A Biol Sci Med Sci. 2005;60(7):862–5. 2. Kohn RR. Cause of death in very old people. JAMA. 1982;247(20):2793–7. 3. Berzlanovich AM, Keil W, Waldhoer T, Sim E, Fasching P, Fazeny-Dörner B. Do centenarians die healthy? An autopsy study. J Gerontol A Biol Sci Med Sci. 2005;60(7):862–5. 4. Lenders C, Gorman K, Milch H, et al. A novel nutrition
University experience. Adv Nutr. 2013;4(1):1–7. 5. Murray CJ, Atkinson C, Bhalla K, et al. The state of US health, 1990–2010: burden of diseases, injuries, and risk factors. JAMA. 2013;310(6):591–608. 6. Kris-Etherton PM, Akabas SR, Bales CW, et al. The
to evaluate implementation and effectiveness. Am J Clin Nutr. 2014;99(5 Suppl):1153S–66S. 7. Swift CS. Nutrition trends: implications
Diabetes Spectr. 2009;29(1):23–5. 8. Vetter ML, Herring SJ, Sood M, Shah NR, Kalet AL. What do resident physicians know about nutrition? An evaluation of attitudes, self-perceived proficiency and knowledge. J Am Coll Nutr. 2008;27(2):287–98. 9. Lazarus K, Weinsier RL, Boker JR. Nutrition knowledge and practices of physicians in a family-practice
effect of an education program provided by a physician nu...
This highlight has been truncated due to consecutive passage length restrictions.
leginfo.ca.gov/pub/11-12/bill/sen/sb_0351-0400/sb_380_cfa_20110421_125358_sen_comm.html. Hearing held April 25, 2011. Accessed March 31, 2015. 11. The Medical Board of California. Continuing Medical Education. http://www.mbc.ca.gov/Licensees/Continuing_Education/. Nd. Accessed March 31,
to 138 family physicians. J Fam Pract. 1998;46(5):377–89. 14. Aitken M, Johns Hopkins
of myocardial infarction and death from coronary heart disease. Am J Cardiol. 1977;39(2):239–43. 18. Mayo Clinic News Network. Nearly 7 in 10 Americans take prescription drugs, Mayo Clinic, Olmsted Medical Center Find. http://newsnetwork.mayoclinic.org/discussion/nearly-7-in-10-americans-take-prescription-drugs-mayo-clinic-olmsted-medical-center-find/. June 19, 2013. Accessed March 31, 2015. 19
cardiovascular diseases. Interdiscip Sci Rev. 1978;3(3):225–30. 26. Lloyd-Jones DM, Hong Y, Labarthe D, et al. Defining and setting national goals
Agriculture Economic Research Service. Loss-adjusted food availability. http://www.ers.usda.gov/datafiles/Food_Availabily_Per_Capita_Data_System/LossAdjusted_Food_Availability/calories.xls.
D, Giovannucci E. Proportion of colon cancer risk that might be preventable in a cohort of middle-aged US men. Cancer Causes Control. 2000;11(7):579–88. 53. Wahls
behaviors and all-cause mortality among adults in the United States. Prev Med. 2012;55(1):23–7.
Prevention. Deaths: final data for 2013 table 10. Number of deaths from 113 selected causes. National Vital Statistics Report 2016;64(2). 90. Centers for Disease Control and Prevention. Deaths: final data for 2013 table 10. Number of deaths from 113 selected causes. National
to fat and meat intake in Japan. Eur J Cancer Prev. 2004;13(2):127–32. 102. Willett WC. Balancing life-style and genomics research for disease prevention. Science. 2002;296(5568):695–8. 103. Kono S. Secular trend of colon cancer incidence and mortality in relation to fat and meat intake in Japan. Eur J Cancer Prev. 2004;13(2):127–32. 104. Kulshreshtha A, Goyal A, Veledar E, et
8. De Biase SG, Fernandes SF, Gianini RJ, Duarte JL. Vegetarian diet and cholesterol and triglycerides levels. Arq Bras Cardiol. 2007;88(1):35–9. 9. Stoy PJ. Dental
1996 - why AbbVie’s Humira is set to eclipse Pfizer’s Lipitor. http://www.forbes.com/sites/simonking/2013/07/15/the-best-selling-drugs-since-1996-why-abbvies-humira-is-set-to-eclipse-pfizers-lipitor/
Cancer Epidemiol Biomarkers Prev. 2013;22(9):1529–37. 39. Jenkins DJ, Kendall CW, Marchie A, et al. The Garden of Eden—plant based
and its implications for heart disease in the 21st century. Comp Biochem Physiol, Part A Mol Integr Physiol. 2003;136(1):141–51. 40. Esselstyn
GD. Effect of a single high-fat meal on endothelial function in healthy subjects. Am J Cardiol. 1997;79(3):350–4. 44. Erridge C. The
2 and 4. Br J Nutr. 2011;105(1):15–23. 45. Ornish D, Scherwitz LW, Billings JH, et al. Intensive lifestyle changes for reversal of coronary heart
Saving U.S. dietary advice from conflicts of interest. Food and Drug Law Journal 2010; 65(20):285–316. 57. Goodwin JS, Goodwin JM. The tomato effect. Rejection of highly efficacious therapies. JAMA. 1984;251(18):2387–90. 58. Adams KM, Kohlmeier M, Zeisel SH. Nutrition
February 14, 2015. 65. Bruckert E, Pouchain D, Auboiron S, Mulet C. Cross-analysis of dietary prescriptions and adherence in 356 hypercholesterolaemic patients. Arch Cardiovasc
6. US Department of Health and Human Services. A Report of the Surgeon General. How Tobacco Smoke Causes Disease: What It Means to You.
Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health,
induces apoptosis in human non-small cell lung cancer NCI-H460 cells through ER stress and caspase cascade- and mitochondria-dependent
reduce effects of indoor air pollutants for prevention of lung cancer: a case-control study in a Chinese population. PLoS ONE. 2014;9(7):e102685. 25. Seow A, Poh WT, Teh M, et al. Fumes from meat cooking and lung cancer risk in Chinese women. Cancer Epidemiol Biomarkers Prev. 2000;9(11):1215–21.
disease in men. Am J Epidemiol. 2007 Dec 15;166(12):1438–45. 39. Jiang R, Paik DC, Hankinson JL, Barr RG. Cured meat consumption, lung function, and chronic obstructive pulmonary disease among United States adults. Am J Respir Crit Care Med. 2007 Apr 15;175(8):798–804. 40. Jiang R, Camargo CA, Varraso R, Paik DC, Willett WC, Barr RG. Consumption of cured meats and prospective risk of chronic obstructive pulmonary disease in women. Am J Clin Nutr. 2008;87(4):1002–8. 41. Keranis E, Makris D, Rodopoulou P, et al. Impact of dietary shift to higher-antioxidant foods in COPD: a randomised
...more
J, Smith LJ, Wise RA. Association of dietary soy genistein intake with lung function and asthma control: a post-hoc analysis of patients enrolled in a prospective multicentre clinical trial. Prim Care Respir J. 2012;21(4):398–404. 50. Agrawal S, Pearce N, Ebrahim S. Prevalence and risk factors for self-reported asthma in an adult Indian population: a cross-sectional survey. Int J Tuberc Lung Dis. 2013 17(2):275–82. 51. Tsai HJ, Tsai AC. The association of diet with respiratory symptoms and asthma in schoolchildren in Taipei, Taiwan. J Asthma. 2007;44(8):599–603. 52. Yusoff NA, Hampton
...more
55. Wood LG, Garg ML, Smart JM, Scott HA, Barker D, Gibson PG. Manipulating antioxidant intake in asthma: a randomized controlled trial. Am J Clin Nutr. 2012;96(3):534–43. 56. Wood LG, Garg
Respir Crit Care Med. 1995;151(5):1401–8. 59. Wood LG, Garg ML, Smart JM, Scott HA, Barker D, Gibson PG. Manipulating antioxidant intake in asthma: a randomized controlled trial. Am J Clin Nutr. 2012;96(3):534–43. 60. Lindahl O, Lindwall L, Spångberg A, Stenram A, Ockerman PA. Vegan regimen with reduced medication in the treatment of bronchial asthma. J Asthma. 1985;22(1):45–55. 61. Lindahl O, Lindwall L, Spångberg
EJ, Go AS, et al. Heart disease and stroke statistics—2015 update: a report from the American Heart Association. Circulation. 2015;131(4):e29–322. 4. Grau-Olivares M,
risk of first stroke: a systematic review and meta-analysis,” Stroke. 2013;44(9):e109. 22. Threapleton DE, Greenwood DC, Burley VJ.
2011;57(10):1210–9. 27. U.S. Department of Agriculture. USDA National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/ndb/nutrients/index?fg=&nutrient1=306&nutrient2=&nutrient3=&subset=0&sort=c&totCount=0&offset=0&measureby=g. 2011. Accessed April 1, 2015. 28. U.S. Department of Agriculture Dietary Guidelines for Americans 2005. Appendix B-1. Food sources of potassium. http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm.
of prospective cohort studies. Stroke. 2014;45(6):1613–9. 30. Morand C, Dubray C, Milenkovic D, et al. Hesperidin contributes to the vascular protective effects of orange juice: a randomized crossover study in healthy volunteers. Am J Clin Nutr. 2011;93(1):73–80.
C. Sleep duration and history of stroke among adults from the USA. J Sleep Res. 2014;23(5):531–7. 35. von Ruesten A, Weikert C, Fietze I, et al. Association of sleep duration with chronic diseases in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Potsdam study. PLoS ONE. 2012;7(1):e30972. 36. Pan A, De Silva DA, Yuan JM, et al. Sleep duration and risk
Singapore Chinese health study. Stroke. 2014;45(6):1620–5. 37. Leng Y, Cappuccio FP, Wainwright NW, et al. Sleep duration and risk of fatal and nonfatal stroke: a prospective study and meta-analysis. Neurology
diet and supplements in US adults. Br J Nutr. 2011;106(2):254–63. 48. Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22;9:3. 49. Bastin S, Henken K. Water Content of Fruits and Vegetables. ENRI-129. University of Kentucky College
AB, Bulmer AC, Singh I. A review of the mechanisms and effectiveness of dietary polyphenols in reducing oxidative stress and thrombotic risk. J Hum Nutr Diet. 2014;27(1):1–21. 55. Stoclet JC, Chataigneau T, Ndiaye M, et al. Vascular protection by dietary polyphenols. Eur J Pharmacol. 2004;500(1–3):299–313. 56. Moylan S, Berk M, Dean OM, et al. Oxidative & nitrosative stress in depression: why so
http://www.alz.org/documents_custom/2013_facts_figures_fact_sheet.pdf. March 2013. Accessed April 3, 2015. 60. de la Torre JC.
62. Barnes DE, Yaffe K. The projected effect of risk factor reduction on Alzheimer’s disease prevalence. Lancet Neurol. 2011;10(9):819–28. 63. Singh-Manoux A, Kivimaki M, Glymour MM, et al. Timing of onset of cognitive decline: results from Whitehall II prospective cohort study. BMJ. 2012;344:d7622. 64. Roher AE, Tyas SL, Maarouf CL, et al. Intracranial atherosclerosis as a contributing factor to Alzheimer’s disease dementia. Alzheimers Dement. 2011;7(4):436–44. 65. Barnard ND, Bush AI, Ceccarelli A, et al. Dietary and lifestyle guidelines for the prevention of Alzheimer’s
