NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

e-Book

Maverick Publishing

HOUSTON, TEXAS

NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

Discover:

· The roles that high-fat foods and other unhealthy great-tasting foods play in opening the doors to numerous chronic, degenerative illnesses

· The roles that the fiber and antioxidants in health foods play in preventing and reversing damaging physiological effects of high-fat foods and other unhealthy great-tasting foods

· How to successfully reduce your risk of heart disease, cancer and a variety of other chronic, degenerative illnesses without having to severely limit the fat in your diet or deprive yourself of favorite foods or tastes.

DeSHOND BARNES

NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

NOTICE

The information in this publication can be used by healthy teenagers and adults for the purpose of reducing the risk of chronic, degenerative illnesses. It cannot be used for the purpose of treating or reversing chronic, degenerative illnesses once they have developed. The information in this publication should not be used during pregnancy. The information in this publication cannot be used as a substitute for regular physical activity. Regular daily physical activity plays an important role in reducing your risk of chronic, degenerative illnesses. Such physical activity does not have to be strenuous and can involve simple activities such as brisk walking or jogging. Neither the author nor the publisher will be held accountable for any ailments arising from misuse of the information in this publication. The food values in this publication are based on the most current nutritional data available at the time of publication and is subject to change at any time.

DeSHOND BARNES

NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

Rave Reviews

I shared the manuscript for this book with Michael G. Luban, M.D. – a physician/clinical nutritionist. According to Dr. Luban, the manuscript is "very interesting" and "reveals a side of nutrition that has not received very much attention!"

I also shared the manuscript for this book with Lisa Stemmer, M.S., C.C.N. – a certified clinical nutritionist. According to Lisa Stemmer, the manuscript is "well written" and "utilizes scientific discoveries made in fiber and antioxidant research." I asked Lisa Stemmer: "Based on the latest scientific research, would you agree that it is really not necessary for healthy individuals to severely limit the fat in their diets or deprive themselves of their favorite foods?" Lisa Stemmer responded by saying: "Yes, it is not necessary for healthy individuals to severely limit the fat in their diets or deprive themselves of their favorite foods. Deprivation is not an effective way of reducing the risk of chronic, degenerative illnesses, instead, individuals should simply focus on increasing their intake of fiber-rich, antioxidant-rich health foods."

NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

A WORD FROM THE AUTHOR

As a truly health-conscious individual, I am delighted to share with you a breakthrough discovery made by scientists in fiber and antioxidant research. I have spent the last two years pouring through some of the country's top nutrition research publications to bring you top-notch information on this breakthrough discovery. I have chosen to apply this breakthrough discovery to my own life. I have been able to maintain a very healthy lipid profile. My total cholesterol level fell from a healthy 169 mg/dl to an even healthier 158 mg/dl. My LDL has averaged 102 mg/dl, my HDL has averaged 47 mg/dl, and my triglycerides have averaged 76 mg/dl – but I do not severely limit the fat in my diet or deprive myself of my favorite foods or tastes. My doctor says that my lipid levels are "at the goal levels for heart disease patients."

I am an active individual who enjoys dining on great-tasting high-fat/high-calorie foods, but who also enjoys dining on fiber-rich, antioxidant-rich health foods. If you are a truly health-conscious individual who dislikes the idea of having to severely limit the fat in your diet or deprive yourself of your favorite foods or tastes, then you should find the information in this book very interesting.

I welcome any and all comments regarding this book. Please direct all E-mail questions and comments to the author: deshond2002@yahoo.com

e-Book

NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

INTRODUCTION

Wouldn't it be great if there were a way in which we all could successfully reduce our risk of heart disease without having to severely limit the fat in our diets or deprive ourselves of our favorite foods or tastes? Most of us would agree, of course. Well brace yourself, because you are about to learn how to do just that!

Nutrition Breakthrough 2001 AD provides invaluable information on how you can successfully reduce your risk of heart disease without having to severely limit the fat in your diet or deprive yourself of your favorite foods or tastes. In addition, you will learn how to successfully reduce your risk of cancer, obesity, high blood pressure, kidney disease, diabetes, osteoporosis, and a whole host of other chronic, degenerative illnesses.

Nutrition Breakthrough 2001 AD. utilizes the biggest breakthrough discoveries in nutritional scientific research. This is the biggest breakthrough in fiber and antioxidant research of the 20^th century. Foods that are high in saturated fat and cholesterol - as well as other unhealthy great-tasting foods - can inflict a variety of damaging physiological effects upon the human body. These damaging physiological effects can eventually lead to chronic, degenerative illnesses, such as heart disease and cancer. There is scientific evidence that the fiber and antioxidants in healthy foods such as fruits, vegetables, whole grains, and beans can prevent and reverse the damaging physiological effects of high-fat foods and other unhealthy great-tasting foods. In other words, there is scientific evidence that the fiber and antioxidants in healthy foods can counteract the effects of high-fat foods and other unhealthy great-tasting foods.

What this means is that if you love the taste of foods that are high in saturated fat and cholesterol, as well as other unhealthy great-tasting foods, you do not have to severely limit your daily intake of these foods – as long as the mainstay of your diet is fruits, vegetables, whole grains, beans and other fiber-rich, antioxidant-rich health foods. These health foods can counteract the effects of some of America's best-loved high-fat foods and other unhealthy great-tasting foods such as burgers, steaks, fries, pizza, ice cream, cake, hot dogs, and luncheon meats. This book provides a detailed account of how it all works.

In Parts I through III, you will discover the roles that high-fat foods and other unhealthy great-tasting foods play in opening the doors to numerous chronic, degenerative illnesses, and the roles that the fiber and antioxidants in health foods play in preventing and reversing damaging physiological effects of high-fat foods and other unhealthy great-tasting foods. You will be provided with names of specific brands of health foods that will provide you with a large percentage of your daily recommended allowance for fiber, antioxidants and other essential nutrients. These foods are the most convenient and quick-to-prepare foods available in most major U.S. supermarkets. You will be provided with specific nutrition facts for these foods.

In Part IV, you will be provided with an eating plan consisting of both health foods and some of America's best-loved high-fat foods and other unhealthy great-tasting foods. You will learn how the fiber and the antioxidants in each of the health foods prevent and reverse damaging physiological effects of the high-fat foods and other unhealthy great-tasting foods, thus immobilizing disease-causing processes and thus reducing the risk of numerous chronic, degenerative illnesses.

NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

Part I

Fiber

NUTRITION BREAKTHROUGH 2001 AD

DeSHOND BARNES

Heart Disease

When you eat foods that are high in saturated fat and cholesterol, they go into your body and produce fatty acids. The fatty acids then begin to circulate in your bloodstream and eventually reach the liver. In the liver, the fatty acids are packaged with cholesterol as triglycerides and low-density lipoproteins. These "cholesterol-related acids" are then transported from the liver to be deposited to cells (the cells need a certain amount of cholesterol-related acids in order to function). After a sufficient amount of cholesterol-related acids has been deposited to cells, the cells will then refuse to accept any more cholesterol-related acids. The cholesterol-related acids that do not get accepted into cells remain in the bloodstream, and are eventually deposited to the walls of the arteries. As more and more cholesterol-related acids are deposited to the walls of the arteries over a period of time, the arteries eventually become blocked – opening the door to heart disease.

Fiber has the ability to counteract this process. When fiber enters your body, it goes into the bloodstream and nabs cholesterol-related acids – ushering them out of your body before they can ravage the heart and arteries. Fiber acts as a sponge, scrubbing cholesterol-related acids from the walls of the arteries and ushering them out of your body. This action results in a reduction of your body's absorption of fat and cholesterol from high-fat foods and a decreased risk of heart disease.The greater your daily fiber intake, the greater the nabbing of cholesterol-related acids.

Colon Cancer

The fat in high-fat foods acts as fuel to promote tumor growth in the colon. Fat opens the door to colon cancer by prompting microorganisms (bacteria) in the colon to make more bile acids – a cancer promoter. Bile acids promote colon cancer by injuring the colon wall. Cells then start to rapidly reproduce in an attempt to heal the colon wall. As more and more fat enters your body, rapid cell reproduction leads to excessive cell reproduction. Excessive cell reproduction may eventually stimulate the growth of colon polyps and possibly malignant tumors.

Fiber has the ability to counteract this process. Fiber neutralizes cancer-causing fat in the colon by absorbing and diluting the bile acids so that they cannot injure the colon wall, thus immobilizing the cancer-causing process.Fiber also changes the type of microorganisms present in the colon, thereby reducing the production of cancer-promoting bile acids.

Some high-fat foods are processed with cancer-causing chemicals. Some high-fat animal protein foods such as steaks, ribs, hamburgers, and polish sausages are cooked in ways that would trigger the formation of cancer-causing compounds, such as deep-frying, barbecuing, grilling, and broiling. Deep-frying, barbecuing, grilling, and broiling can trigger the formation of cancer-causing compounds known as polycyclic aromatic hydrocarbons and heterocyclic aromatic amines. Fiber nabs and dilutes cancer-causing chemicals and compounds in the colon and ushers them out of your body before they can have prolonged contact with the colon wall.The less contact cancer-causing chemicals and compounds have with the colon wall, the less likely the colon wall is to become injured, and thus the less likely colon cancer is to develop.

Hormone-Related Cancers

High-fat foods can open the door to breast cancer, prostate cancer, and other hormone-related cancers by encouraging the growth of certain intestinal bacteria that have the ability to convert bile acids into estrogen-like hormones – which in large amounts can trigger the growth of tumors in the breasts, ovaries, and the prostate gland. The growth of certain intestinal bacteria encouraged by high-fat foods also causes your body to reabsorb circulating estrogen and testosterone – rather than excrete them.

Estrogen and testosterone are supposed to circulate through your system only once, stimulating your hormone-responsive organs (such as the breasts and ovaries), and then circulate to the liver, where they are combined with a nonabsorbable substance that prevents their reabsorption in the intestines. High-fat foods encourage the growth of certain intestinal bacteria that have the ability to free estrogen and testosterone from the nonabsorbable substance so that they can be reabsorbed into your body for another passage. As a result, blood levels of estrogen and testosterone become elevated. Elevated levels of estrogen and testosterone can trigger the growth of tumors in the breasts, ovaries, and the prostate gland.

Fiber has the ability to counteract this process. Fiber fights breast cancer, prostate cancer, and other hormone-related cancers by helping to promote proper levels of estrogen and testosterone. Fiber helps to promote proper levels of estrogen and testosterone by absorbing excess estrogen and testosterone, interfering with their reabsorption, lessening the effects of the hormones in the cells of breast tissue and the prostate gland, and ushering them out of your body – thus immobilizing the hormone-related cancer-causing process.

Obesity

Fiber nabs calories, speeding them through your digestive system before they can be absorbed and stored as fat – lowering your risk of obesity.It takes 3,500 calories to make one pound of body fat.And it makes no difference what types of foods those calories come from. Theoretically, excess calories from both fat-free and low-fat foods can cause weight-gain just as excess calories from high-fat foods can. Obtaining large amounts of fiber in your daily diet decreases the likelihood that the number of calories you do absorb and store as fat will ever be enough to add up to 3,500.

Think of fiber as numerous threads; they wrap around each other like a piece of twine while they travel through your intestinal tract, tying up cholesterol-related acids, bile acids, cancer-causing chemicals and compounds, estrogen, testosterone, and calories in the process. Then they are all whisked away as nature takes its course.

Heart Attacks

High-fat foods can trigger heart attacks by causing blood-clotting elements in the bloodstream known as platelets to become more adhesive and clump together, thereby triggering the formation of abnormal blood clots in the heart artery. Abnormal blood clots can eventually trigger heart attacks.

Fiber has the ability to counteract this process. Fiber helps prevent heart attacks by speeding the mechanisms in which abnormal blood clots dissolve, thus decreasing the likelihood that abnormal blood clots produced by high-fat foods will lead to heart attacks.

Diverticulosis

High-fat foods can open the door to an intestinal disease known as diverticulosis by causing small pouches to form in the muscular wall of your intestine. Scientists do not yet know what it is about fat that causes this to happen.

Fiber has the ability to counteract this process. Fiber fights diverticulosis by keeping your colon healthy and digestive system running smoothly, thus preventing the formation of small pouches in your intestine.

Gallstones

High-fat foods can trigger the formation of gallstones by encouraging the reabsorption of cholesterol from the liver back into the bloodstream, thereby increasing the cholesterol content of bile. When there is too much cholesterol in the bile, it crystallizes and forms solid stones.

Fiber has the ability to counteract this process. Fiber helps prevent gallstone formation by interfering with the reabsorption of cholesterol back into the bloodstream, thereby reducing the cholesterol concentration of the bile.Whole grain oat foods are especially good at this.

Type II Diabetes

High-fat foods can open the door to type II (adult-onset) diabetes by raising blood levels of fat and cholesterol, which prevents cells from utilizing your body's insulin. Insulin is a hormone that circulates in your bloodstream. It is needed to drive blood sugar from the bloodstream into your cells. Each cell in your body is like a balloon full of fluid. On the outside surface of each cell are little hairs called insulin receptors. Insulin cannot drive sugar from the bloodstream into cells until it first attaches to the insulin receptors. High blood levels of fat and cholesterol pushes the receptors inside the cells so that insulin is unable to attach to them, thus making sugar unavailable to cells. Without sugar, cells lack fuel – leading to symptoms of type II diabetes such as fatigue and dizziness. When sugar is unavailable to cells, it builds up in the bloodstream and becomes toxic, eventually damaging the eyes, kidneys, nerves, immune system, heart, and blood vessels.

Fiber has the ability to counteract this process. Fiber fights type II diabetes by promoting healthy blood levels of fat and cholesterol, thus allowing cell receptors to pop back out and become available to receive insulin again.

Kidney Disease

High-fat foods can open the door to kidney disease by raising blood levels of fat and cholesterol. High blood levels of fat and cholesterol causes fatty deposits to build up in the kidneys – thus blocking the arteries and diminishing the functional size of the organs.

Fiber has the ability to counteract this process. Fiber fights kidney disease by promoting healthy blood levels of fat and cholesterol, thus preventing the buildup of fatty deposits in the kidneys.

Chronic, Degenerative Illnesses

High-fat foods can open the door to cancer and numerous other chronic, degenerative illnesses by weakening your immune system. Excess fat and cholesterol interferes with your immune system cells' ability to fight off diseases. Excess fat and cholesterol also impairs the ability of red blood cells to deliver oxygen to immune system tissues that depend on a good supply of oxygen and nutrients in order to fight diseases and keep you healthy.

Fiber has the ability to counteract this process. Fiber fights cancer and numerous other chronic, degenerative illnesses by promoting healthy blood levels of fat and cholesterol, thus allowing immune system cells to fight off diseases, and allowing red blood cells to deliver oxygen to immune system tissues.

Fiber is an important non-nutrient for the body and is one of the most important disease-fighters that Americans lack the most. Most Americans get less than half of their daily recommended allowance for fiber each day. Large amounts of fiber taken in on a daily basis will promote successful weight maintenance and cholesterol control.

Food Sources of Fiber

Foods that provide fiber are not hard to find at the supermarket, however, certain foods tend to provide an abundance of fiber. Two such foods are Health Valley 99% fat-free Vegetarian Mild Three Bean Chili (15 oz.), and Health Valley 99% fat-free Turkey Chili with Beans (15 oz.). Health Valley 99% fat-free Vegetarian Mild Three Bean Chili provides 12 grams (48%) of fiber per serving. There is slightly less than two servings per can. That adds up to about 22 grams of fiber (about 88% of your daily recommended allowance). That is virtually an entire day's supply of fiber from a single food item!

Health Valley 99% fat-free Turkey Chili with Beans provides 8 grams (32%) of fiber per serving. There is slightly less than two servings per can. That adds up to about 14 grams of fiber (about 56% of your daily recommended allowance). In addition to high fiber levels, the foods are also quick and convenient (about three to five minutes in a microwave oven). Health Valley Fat-Free 5 Bean Vegetable soup (15 oz.) is also an excellent source of fiber – providing 10 grams (40%) of fiber per serving. There is slightly less than two servings per can. That adds up to about 18 grams of fiber (about 72% of your daily recommended allowance).

Beans are rich in two special types of fibers. One of them is known as soluble fiber, which does an outstanding job of reducing your body's absorption of fat and calories! The other is known as insoluble fiber, which fights colon cancer by helping to speed the elimination of food waste from your intestinal tract. Because most Health Valley canned products are made of beans, the products can be considered as good sources of both soluble and insoluble fiber. Health Valley canned products are also very low in sodium and contain no additives or preservatives. Natural Ovens Brainy bagels are also an excellent source of fiber – providing 6 grams (24%) of fiber per bagel.

Certain vegetables such as spinach, mustard greens, green peas, and lima beans are excellent sources of fiber. Spinach provides up to 4 grams (15%) of fiber per serving. There are about three servings per 14 oz. can. That adds up to about 12 grams of fiber (about 48% of your daily recommended allowance). Some brands of spinach provide only 2 grams (8%) of fiber per serving. Always shop around for spinach that provides 4 grams of fiber per serving (that would be the greatest amount). Generic brands such as Countrys Delight usually provide the most fiber and the least amount of sodium. Spinach is also rich in special compounds known as saponins, which fight cancer and heart disease by nabbing bile acids and cholesterol-related acids produced by high-fat foods – ushering them out of your body.

Mustard greens such as Countrys Delight chopped mustard greens provide 3 grams (12%) of fiber per serving. There are about three servings per 14 oz. can. That adds up to about 9 grams of fiber (about 36% of your daily recommended allowance). Some brands of mustard greens provide only 1 gram of fiber per serving. Always shop around for mustard greens that provide 3 grams of fiber per serving (that would be the greatest amount). Mustard greens are also very low in sodium. Generic green peas provide 3 grams (12%) of fiber per serving. There are about three servings per 15 oz. can. That adds up to about 9 grams of fiber (about 36% of your daily recommended allowance). Peas contain a special compound known as chlorophyllin, which fights cancer by nabbing cancer-causing chemicals and compounds produced by the deep-frying, barbecuing, grilling, and broiling of animal protein foods – flushing them out of your body.

Del Monte Fresh Cut lima beans provide 4 grams (16%) of fiber per serving. There are about three servings per 15 oz. can. That adds up to about 12 grams of fiber (about 48% of your daily recommended allowance). Del Monte Fresh Cut lima beans provide more fiber than the generic brand equivalent. Lima beans, peas, and mustard greens are also rich in soluble fiber.

Certain frozen foods such as Stouffer's Lean Cuisine Cheese & Spinach Manicotti with marinara sauce and garden vegetables (15 oz. – Hearty Portions), Stouffer's Lean Cuisine Jumbo Rigatony with meatballs and marinara sauce (15 oz. – Hearty Portions), Healthy Choice Meat Lasagna (10.6 oz.), and Healthy Choice Lasagna Bake (9 oz.) are excellent sources of fiber. One Stouffer's Lean Cuisine Cheese & Spinach Manicotti with marinara sauce and garden vegetables meal provides 8 grams (33%) of fiber. One Stouffer's Lean Cuisine Jumbo Rigatoni with meatballs and marinara sauce meal provides 7 grams (29%) of fiber.

One Healthy Choice Meat Lasagna entrée provides 7 grams (29%) of fiber. One Healthy Choice Lasagna Bake entrée provides 5 grams (20%) of fiber.

Certain fruits such as bananas, grapefruits, pears, prunes, and apples are excellent sources of fiber. One medium banana provides 4 grams (15%) of fiber – which is mainly soluble fiber. One pink grapefruit provides about 12 grams (48%) of fiber – which is about 8 grams of soluble fiber and about 2 grams of insoluble fiber. Grapefruit pulp contains a unique type of soluble fiber known as galacturonic acid, which helps dissolve or reverse plaque already clogging your arteries. Grapefruits are also rich in compounds known as limonoids, which increase the level of certain enzymes that help detoxify cancer-causing chemicals and compounds produced by the deep-frying, barbecuing, grilling, and broiling of animal protein foods – flushing them out of your body. Grapefruits are rich in a special cancer-fighting compound known as naringin, which does not appear to be present in other fruits.

Pears are rich in both soluble and insoluble fiber. One medium pear provides about 5 grams (20%) of fiber – which is about 3 grams of insoluble fiber and 2 grams of soluble fiber. Pears contain a unique type of soluble fiber known as pectin, which fights obesity and heart disease by forming a gel-like substance in your digestive tract that nabs calories and cholesterol-related acids produced by high-fat foods – ushering them out of your body.Pectin also helps prevent heart attacks by speeding the mechanisms in which abnormal blood clots dissolve, thus decreasing the likelihood that abnormal blood clots produced by high-fat foods will lead to heart attacks.Pears contain a unique type of insoluble fiber known as lignin, which fights heart disease by nabbing cholesterol-related acids produced by high-fat foods – ushering them out of your body.

Six Sun Sweet prunes (24 oz. container) provide about 4 grams (16%) of fiber – which is about 2 grams of both soluble and insoluble fiber. Apples are rich in both soluble and insoluble fiber, including pectin. One medium apple provides about 5 grams (20%) of fiber, which is about 3 grams of soluble fiber and about 2 grams of insoluble fiber. The insoluble fiber in apples fights heart disease by nabbing cholesterol-related acids produced by high-fat foods – ushering them out of your body. The insoluble fiber in apples is concentrated mostly in the skin.

Certain breakfast cereals such as toasted whole grain oat Cherrios, Quaker Oat Bran ready-to-eat cereal, and Oatmeal Crisp Raisin ready-to-eat cereal are excellent sources of fiber. Toasted whole grain oat Cherrios, Quaker Oat Bran ready-to-eat cereal, and Oatmeal Crisp Raisin ready-to-eat cereal are three of America's most powerful disease-fighting cereals, due to the fact that their soluble fiber comes from whole grain oats. Soluble fiber from whole grain oat foods (particularly whole grain oat foods that contain oat bran) does a better job of reducing your body's absorption of fat and calories than soluble fiber from any other type of food. Toasted whole grain oat Cherrios, Quaker Oat Bran ready-to-eat cereal, and Oatmeal Crisp Raisin ready-to-eat cereal all contain oat bran.

Whole grain oat foods contain a unique type of soluble fiber known as beta glucans, which is clearly unsurpassed in its effectiveness at reducing your body's absorption of fat and calories. The most unique characteristic of whole grain oat foods is their ability to lower your risk of heart disease without requiring you to severely limit the fat in your diet. Whole grain oat foods are very effective at promoting successful weight maintenance, due to the fact that whole grain oat foods and other high-fiber foods require more energy to digest, thus increasing the rate at which calories are burned. Three servings of toasted whole grain oat Cherrios provide 9 grams (36%) of fiber, which includes 3 grams of soluble fiber. Two servings of Quaker Oat Bran ready-to-eat cereal provide 12 grams (48%) of fiber, which is 6 grams of both soluble and insoluble fiber. Three servings of Oatmeal Crisp Raisin ready-to-eat cereal provide 12 grams (48%) of fiber, which includes 3 grams of soluble fiber. Whole grain oat foods also contain saponins.

Ready-to-eat cereals are better at promoting optimum health than hot cereals, due to the fact that ready-to-eat cereals provide considerably more cancer and heart disease-fighting antioxidant vitamins and minerals than hot cereals. Nature provides some of the vitamins and minerals, but manufacturers often fortify ready-to-eat cereals with extra amounts to boost their nutritional value. Just about all fruits, vegetables, and whole grain foods are rich in compounds known as phenols, which help to prevent heart attacks by speeding the mechanisms in which abnormal blood clots dissolve, thus decreasing the likelihood that abnormal blood clots produced by high-fat foods will lead to heart attacks.

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