MASTER REFERENCES
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CHAPTER 1: FOOD SHOULD MAKE YOU HEALTHY
Scientific study that contains you: Used with permission of Brent Pottenger, with thanks to Dave Lull. Pottenger, Brent. “Black Swan Logic for N=1 Health.” epistemocrat.blogspot.com, The Epistemocrat. February 2010. Web.
CHAPTER 2: OUR NUTRITIONAL FRAMEWORK
The Paleo Diet, defined: Lindeberg Staffan. Palaeolithic diet (“stone age” diet). Scandinavian Journal of Food & Nutrition Jun 2005;49(2):75–7
Paleo Diet studies: You can find 35 studies related to the Paleo diet aggregated here: Cordain Loren, Fontes Maelán, Bastos Pedro Carrera. “Rebuttal to U.S. News and World Top 20 Diets.” robbwolf.com, Robb Wolf. Jun 11, 2011. Web.
CHAPTER 4: YOUR BRAIN ON FOOD
Dieting doesn’t work: Jeffery R W, Drenowski A, Epstein L H, Stunkard A J, Wilson G T, Wing R R, et al. Long-term maintenance of weight loss; current status. Health Psychol 2000;19:5-16
Calorie-restrictive: Joseph R J, Alonso-Alonso M, Bond D S, Pascual-Leone A, Blackburn G L. The neurocognitive connection between physical activity and eating behavior. Obes Rev 2011;12:800-812
The vast majority : Mann T, Tomiyama J A, Westling E, Lew A M, Samuels B, Chatman J. Medicare’s search for effective obesity treatments: Diets are not the answer. American Psychologist Apr 2007;62(3):220-233
Simply reducing your calories: Martin C K, Rosenbaum D, Han H, Geiselman P, Wyatt H, Hill J, Brill C, et al. Change in food cravings, food preferences and appetite during a low-carbohydrate and low-fat diet. Obesity 2011;19(10):1963-1970
Food craving: White M A, Whisenhunt B L, Williamson D A, Greenway F L, Netemeyer R G. Development and validation of the food-craving inventory. Obes Res 2001;10:107-114
More closely related to mood | Capacity to visualize: Hill, Andrew J. The psychology of food cravings. Proceedings of the Nutrition Society. 2007;66:277–285
In just a few days: Kessler, David M. The End of Overeating. New York: Rodale, 2009.
A safer choice: Eaton S B, Shostak M, Konner M. The Paleolithic Prescription: A program of diet & exercise and a design for living. New York, NY: Harper & Row, 1988.
Supernormal: S?rensen LB, M?ller P, Flint A, Martens M, Raben A. Effect of sensory perception of foods on appetite and food intake: a review of studies on humans. Obesity 2003;27:1152–1166
Yeomans MR. Taste, palatability and the control of appetite. Proceedings of the Nutrition Society 1998;57:609-615
Flavor restriction: van Koningsbruggen G M, Stroebe W, Aarts H. Mere exposure to palatable food cues reduces restrained eaters’ physical effort to obtain healthy food. Appetite Apr 2012;58(2):593-596
Satiety and satiation: Benelam, B. Satiation, satiety and their effects on eating behaviour. Nutrition Bulletin 2009;34:126–173
Makes protein even more satiating: Thouvenot Pierre, Latge C, Laurens M H, Antoine J M. Fat and starch gastric emptying rate in humans: a reproducibility study of a double-isotopic technique. Am J Clin Nutr 1994;59(suppl):781S
Oreo is a registered trademark of Kraft Foods.
Pleasure, emotion and reward: Stefano, G B. The neurobiology of pleasure, reward processes, addiction and their health implications. Neuroendocrinol Lett 2004;25(4):235-251
Kessler, David M. The End of Overeating. New York, NY: Rodale, 2009.
The foods in question: Kessler, David M. The End of Overeating. New York: Rodale, 2009.
Chronic stress: George Sophie A, Khan Samir, Briggs Hedieh, Abelson James L. CRH-stimulated cortisol release and food intake in healthy, non-obese adults. Psychoneuroendocrinology May 2010;35(4):607–612
Stress affects the activation | Absence of active stress: Epel E, Tomiyama J, Dallman M. “Stress and Reward Neural Networks, Eating, and Obesity.” Handbook of Food and Addiction. Oxford: Oxford University Press. Print.
CHAPTER 5: HEALTHY HORMONES, HEALTHY YOU
Highly damaging: Gastaldelli A, Ferrannini E, Miyazaki Y, Matsuda M, De Fronzo R A. Beta-cell dysfunction and glucose intolerance: results from the San Antonio metabolism (SAM) study. Diabetologia Jan 2004;47(1):31-9
Singleton, J R Smith A G, Bromberg, M B. Increased prevalence of impaired glucose tolerance in patients with painful sensory neuropathy. Diabetes Care 2001;24(8)1448-1453
Gianluca Bardini, et al. Inflammation markers and metabolic characteristics of subjects with one-hour plasma glucose levels. Diabetes Care Feb 2010;33(2):411-413
Held C, Gerstein H C, Zhao F, et al. Fasting plasma glucose is an independent predictor of hospitalization for congestive heart failure in high-risk patients. American Heart Association 2006 Scientific Sessions 13 Nov 2006. Abstract 2562.
P?r Stattin, Ove Bj?r, Pietro Ferrari, Annekatrin Lukanova, Per Lenner, Bernt Lindahl, G?ran Hallmans, Rudolf Kaaks. Prospective Study of Hyperglycemia and Cancer Risk. Diabetes Care 2007;30:561-567
D. Batty, et al. Post-challenge blood glucose concentration and stroke mortality rates in non-diabetic men in London: 38-year follow-up of the original Whitehall prospective cohort study. Diabetologia Jul 2008;51(7):1123–1126
90 minutes: “NISMAT Exercise Physiology Corner: Energy Supply for Muscle.” nismat.org, Nicholas Institute of Sports Medicine and Athletic Trauma. March 2007. Web.
Stomach cells secrete: Beckerman Martin. Cellular Signaling in Health and Disease. New York: Springer, 2009. Print.
Normal daily cycle: Schoeller D A, Cella L K, Sinha M K, Caro J F. Entrainment of the diurnal rhythm of plasma leptin to meal timing. J Clin Invest 1 Oct 1997;100(7):1882-1887
Wake up hungry | Higher at night: Richards, Byron J. Mastering Leptin. Minneapolis: Wellness Resources Books, 2009. Print.
Survive the coming famine: MacLean Paul S, Bergouignan Audrey, Cornier Marc-Andre, Jackman Matthew R. Biology’s response to dieting: the impetus for weight regain. Am J Physiol Regul Integr Comp Physiol Sep 2011;301(3):R581-600
Secreted by fat cells: Beckerman, Martin. Cellular Signaling in Health and Disease. New York: Springer, 2009. Print.
Leptin resistance: Sahu A. Leptin signaling in the hypothalamus: emphasis on energy homeostasis and leptin resistance. Front Neuroendocrin Dec 2003;24(4):225-253
Knight Z A, Hannan K S, Greenberg M L, Friedman J M. Hyperleptinemia Is Required for the Development of Leptin Resistance. PLoS One Jun 29 2010;5(6):e11376
Gray Sarah L, Donald Christine, Jetha Arif, Covey Scott D, Kieffer Timothy J. Hyperinsulinemia Precedes Insulin Resistance in Mice Lacking Pancreatic B-Cell Leptin Signaling. Endocrinology Sep 2010;151(9):4178-86
Morioka Tomoaki, Asilmaz Esra, Hu Jiang, Dishinger John F, Kurpad Amarnath J, Elias Carol F, Li Hui, Elmquist Joel K, Kennedy Robert T, Kulkarni Rohit N. Disruption of leptin receptor expression in the pancreas directly affects B cell growth and function in mice. J Clin Invest Oct 2007;117(10):2860-68
Seufert Jochen. Leptin Effects on Pancreatic B-Cell Gene Expression and Function. Diabetes Feb 2004;53(1):S153-58
Tuduri Eva, Marroqui Laura, Soriano Sergi, Ropero Ana B, Batista Thiago M, Piquer Sandra, Lopez-Boado Miguel A, Carneiro Everardo M, Gomis Ramon, Nadal Angel, Quesada Ivan. Inhibitory Effects of Leptin on Pancreatic a-Cell Function. Diabetes Jul 2009;58 :1616-24
Kieffer Timothy J, Heller R Scott, Leech Colin A, Holz George G, Habener Joel F. Leptin Suppression of Insulin Secretion by the Activation of ATP-Sensitive K+ Channels in Pancreatic B-Cells. Diabetes Jun 1997;46(6):1087-93
Leptin resistance leads to insulin resistance: Savage D B, Petersen K F, Shulman G I. Disordered lipid metabolism and the pathogenesis of insulin resistance. Physiol Rev 2007;87(2):507–520
Kieffer T J, Heller R S, Leech C A, Holz G G, Habener J F. Leptin suppression of insulin secretion by the activation of ATP-sensitive K+ channels in pancreatic beta-cells. Diabetes Jun 1997;46(6):1087–1093
Tudurí E, et al. Inhibitory effects of leptin on pancreatic alpha-cell function. Diabetes Jul 2009;58(7):1616–1624
Insulin resistance: Corcoran M P, Lamon-Fava S, Fielding R A. Skeletal muscle lipid deposition and insulin resistance: effect of dietary fatty acids and exercise. Am J Clin Nutr 2007;85(3):662- 677
Reaven G M. Role of insulin resistance in human disease. Diabetes Dec 1988;37(12): 1595-1607
Elevated fat levels in the blood: Boden, Guenther. Obesity, insulin resistance and free fatty acids. Curr Opin Endocrinol Diabetes Apr 2011;18(2):139–143.
Delarue Jacques, Magnan Christophe. Free fatty acids and insulin resistance. Curr Opin Clinic Nutr Metab Care Mar 2007;10(2):142-148
Pancreatic beta cells: Robertson R Paul. Chronic Oxidative Stress as a Central Mechanism for Glucose Toxicity in Pancreatic Islet Beta Cells in Diabetes. J Biol Chem 8 Oct 2004;279(41): 42351-42354
Prentki M, Joly E, El-Assaad W, Roduit R. Malonyl-CoA signaling, lipid partitioning, and glucolipotoxicity: role in β-cell adaptation and failure in the etiology of diabetes. Diabetes Dec 2002;51(Suppl. 3):S405-S413
Robertson R Paul, Harmon Jamie S. Diabetes, glucose toxicity, and oxidative stress: A case of double jeopardy for the pancreatic islet β cell. Free Radical Bio Med 15 Jul 2006;41(2):177-184
Unger R H, Grundy, S. Hyperglycaemia as an inducer as well as a consequence of impaired Islet cell function and insulin resistance: implications for the management of diabetes. Diabetologia 1985;28:119-121
Leahy, J L, Cooper, H E, Deal, D A, Weir, G C. Chronic hyperglycemia is associated with impaired glucose influence on insulin secretion. A study in normal rats using chronic in vivo glucose infusions. J Clin Invest 1986;77:908-915
Rossetti L, Giaccari A, DeFronzo RA. Glucose toxicity. Diabetes Care 1990;13:610-630
Clear risk factor: Fahim Abbasi, Byron William Brown Jr, Cindy Lamendola, Tracey McLaughlin, Gerald M Reaven. Relationship between obesity, insulin resistance, and coronary heart disease risk. J Am Coll Cardiol 4 Sep 2002;40(5):937-943
Zunker Peter, Schick Achim, Buschmann Hans-Christian, Georgiadis Dimitrios, Nabavi Darius G., Edelmann Michael, Ringelstein E. Bernd. Hyperinsulinism and Cerebral Microangiopathy. Stroke1996;27:219-223
Luchsinger J A. Adiposity, hyperinsulinemia, diabetes and Alzheimer’s disease: an epidemiological perspective. Eur J Pharmacol 6 May 2008;585(1):119-29
Too far in the other direction: Hofeldt Fred, Dippe Stephen, Forsham Peter. Diagnosis and classification of reactive hypoglycemia based on hormonal changes in response to oral and intravenous glucose administration. Am J Clin Nutr Nov 1972;25(11):1193-1201
Must. Eat. Sugar: Page Kathleen, et al. Circulating glucose levels modulate neural control of desire for high-calorie foods in humans. J Clin Invest 2011;121(10):4161-4169
When insulin levels are elevated: Paulev Poul-Erik, Zubieta-Calleja Gustavo. New Human Physiology, 2nd Edition. zuniv.net, Zubieta University Library. Web.
Bansal Pritpal, Wang Qinghua. Insulin as a physiological modulator of glucagon secretion. Am J Physiol Endocrinol Metab 2008;295:E751-E761
Impairs glucose uptake | Inhibits insulin secretion: Andrews Robert C, Walker Brian R. Glucocorticoids and insulin resistance: old hormones, new targets. Clinical Science 1999;96:513-523
Stress-related overeating: Dallman Mary F, Pecoraro Norman C, la Fleur Susanne E. Chronic stress and comfort foods: self-medication and abdominal obesity Brain Behav Immun Jul 2005;19(4):275-280
Preferentially directs body fat: Talbott Shawn. The Cortisol Connection. Alameda: Hunter House, 2007. Print.
Epel E S, McEwen B, Seeman T, Matthews K, Castellazzo G, Brownell K D, Bell J, Ickovics J R. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosom Med Sep-Oct 2000;62(5):623-32
Fraser Robert, Ingram Mary C, Anderson Niall H, Morrison Caroline, Davies Eleanor, Connell John M C. Cortisol Effects on Body Mass, Blood Pressure, and Cholesterol in the General Population. Hypertension 1999;33:1364-1368
Peeke P M, Chrousos G P. Hypercortisolism and Obesity. Ann NY Acad Sci 29 Dec 1995;771:665-76
Increased central obesity: Donahue Richard P, Bloom Ellen, Abbott Robert D, Reed Dwayném, Yano Katsuhiko. Central obesity and coronary heart disease in men. Lancet 11 Apr 1987;329(8537):821-824
Brunzell John D, Hokanson John E. Dyslipidemia of Central Obesity and Insulin Resistance. Diabetes Care 1999;22(Suppl 3):C10-3
Krotkiewski M, Bj?rntorp P, Sj?str?m L, Smith U. Impact of obesity on metabolism in men and women: importance of regional adipose tissue distribution. J Clin Invest 1983;72:1150-1162
Desprès J P, Moorjani S, Ferland M, Tremblay A, Lupien P J, Nadeau A, Pinault S, Theriault G, Bouchard C. Adipose tissue distribution and plasma lipoprotein levels in obese women, importance of intra-abdominal fat. Arteriosclerosis 1989;9:203-210
Ashwell M, Cole T J, Dixon A K. Obesity: new insight into the anthropometric classification of fat distribution shown by computed tomography. BMJ 1985;290:1692-1694
Terry R B, Wood P D S, Haskell W L, Stefanick M L, Krauss R M. Regional adiposity patterns in relation to lipids, lipoprotein cholesterol, and lipoprotein subfraction mass in men. J Clin Endocrinol Metab 1989;68:191-199
Welborn T A. Preferred clinical measures of central obesity for predicting mortality. Eur J Clin Nutr 2007;61:1373-1379
Normal thyroid function: Lee, John R. What Your Doctor May Not Tell You about Menopause: The Breakthrough Book on Natural Progesterone. New York: Grand Central Publishing. 2004. eBook.
Talbott Shawn. The Cortisol Connection. Alameda: Hunter House, 2007. Print.
CHAPTER 6: THE GUTS OF THE MATTER
Sensor for satiety: Koopmans H S. Satiety signals from the gastrointestinal tract. Am J Clin Nutr Nov 1985;42(5):1044-1049
Tennis court: Bowen R. Gross and Microscopic Anatomy of the Small Intestine. vivo.colostate.edu, Colorado State University Biomedical Hypertexts. April 18, 2000. Web.
70% - 80% of your immune system: Furness John B, Kunzel Wolfgang A A, Clerc Nadine. The intestine as a sensory organ: neural, endocrine, and immune responses. AJP-GI Nov 1999;299(5):G922-G928
Leaky gut: Arrieta M C, Bistritz L, Meddings J B. Alterations in intestinal permeability. Gut 2006;55(10):1512–20
Liu Z, Li N, Neu J. Tight junctions, leaky intestines, and pediatric diseases. Acta Paediatr Apr 2005;94(4):386–93
Laukoetter M G, Nava P, Nusrat A. Role of the intestinal barrier in inflammatory bowel disease. World J Gastroenterol Jan 2008;14(3):401-7
Shen L, Turner J R. Role of epithelial cells in initiation and propagation of intestinal inflammation. Eliminating the static: tight junction dynamics exposed. Am J Physiol Gastrointest Liver Physiol Apr 2006;290(4):G577-82
Fasano A, Shea-Donohue T. Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases. Nat Clin Pract Gastroenterol Hepatol Sep 2005;2(9):416-22
Berkes J, Viswanathan V K, Savkovic S D, Hecht G. Intestinal epithelial responses to enteric pathogens: effects on the tight junction barrier, ion transport, and inflammation. Gut Mar 2003;52(3):439-51
Alliance with gut bacteria: Mazmanian Sarkis K, Liu Cui Hua, Tzianabos Arthur O, Kasper Dennis L. An immunomodulatory molecule of symbiotic bacteria directs maturation of the host immune system. Cell 15 Jul 2005;122(1):107-118
Kelly Denise, Conway Shaun, Aminov Rustam. Commensal gut bacteria: mechanisms of immune modulation. Trends in Immunology Jun 2005;26(6):326-333
Intestinal inflammatory diseases: Oriishi T, Sata M, Toyonaga A, Sasaki E, Tanikawa K. Evaluation of intestinal permeability in patients with inflammatory bowel disease using lactulose and measuring antibodies to lipid A. Gut Jun 1995;36(6):891–896
Welcker K, Martin A, K?lle P, Siebeck M, Gross M. Increased intestinal permeability in patients with inflammatory bowel disease. Eur J Med Res 2004;9:456-460
Chronic diseases: Anja Sandek, et al. Altered intestinal function in patients with chronic heart failure. J Am Coll Cardiol Oct 2007; 50(16);1561-1569
Pradhan Aruna D, Manson JoAnn E, Rifai Nader, et al. C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. JAMA 2001;286(3):327-334
Cani Patrice D, et al. Metabolic endotoxemia initiates obesity and insulin resistance. Diabetes Jul 2007;56(7):1761-1772
Arrieta, M C, L Bistritz, J B Meddings. Alterations in intestinal permeability. Gut 2006; 55:1512-1520
Hypersensitivities: Forbes Elizabeth E et al. IL-9– and mast cell–mediated intestinal permeability predisposes to oral antigen hypersensitivity. J Exp Med 14 Apr 2008;205(4):897–913
Ventura M T, Polimeno L, Amoruso A C, Gatti F, Annoscia E, Marinaro M, Di Leo E, Matino M G, Buquicchio R, Bonini S, Tursi A, Francavilla A. Intestinal permeability in patients with adverse reactions to food. Digest Liv Dis Oct 2006;38(10):732-736
Autoimmune conditions: Fasano A, Shea-Donohue T. Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases. Nat Clin Pract Gastroenterol Hepatol Sep 2005;2(9):416-22
Fasano Alessio. Leaky Gut and Autoimmune Diseases. Clinical Reviews in Allergy and Immunology. Nature Sep 2005;2(9):416-422
Visser J, Rozing J, Sapone A, Lammers K, Fasano A. Tight Junctions, Intestinal Permeability, and Autoimmunity. Ann NY Acad Sci 2009;1165:195–205
Bosi E, Molteni L, Radaelli M G, Folini L, Fermo I, Bazzigaluppi E, Piemonti L, Pastore M R, Paroni R. Increased intestinal permeability precedes clinical onset of type 1 diabetes. Diabetologia 2006;49(12):2824-2827
Deposition of visceral fat: Lam Yan Y, et al. Role of the Gut in Visceral Fat Inflammation and Metabolic Disorders. Obesity 2011;19(11):2113-2120
Gummesson A, et al. Intestinal permeability is associated with visceral adiposity in healthy women. Obesity 2011;19(11):2280-2
CHAPTER 7: INFLAMMATION: NO ONE IS IMMUNE
Heart attack, cancer and diabetes: Espinola-Klein C, Gori T, Blankenberg S, Munzel T. Inflammatory markers and cardiovascular risk in the metabolic syndrome. Front Biosci 2011;16:1663–1674
Antigens: Holgersson Jan, Gustafsson Anki, Breimer Michael E. Characteristics of protein–carbohydrate interactions as a basis for developing novel carbohydrate-based antirejection therapies. Immunol Cell Biol 2005;83:694–708
Metabolic Syndrome: “What is Metabolic Syndrome?” nhlbi.nih.gov, U.S. Department of Health and Human Services. November 3, 2011. Web.
Inflammation contributes directly: Espinola-Klein C, Gori T, Blankenberg S, Munzel T. Inflammatory markers and cardiovascular risk in the metabolic syndrome. Front Biosci 2011;16:1663–1674
Rocha Viviane Z, Libby Peter. Obesity, inflammation, and atherosclerosis. NatRev Cardiol Jun 2009;6:399-409
Haffner Steven M. The Metabolic Syndrome: Inflammation, diabetes mellitus, and cardiovascular disease. Am Jour Cardiol Jan 2006;97(2)Supp 1:3-11
Ridker Paul, Wilson Peter W F, Grundy Scott. Should C-reactive protein be added to metabolic syndrome and to assessment of global cardiovascular risk? Circulation 2004; 109:2818-2825
Cirillo Pietro, Sautin Yuri Y, Kanellis John, Kang Duk-Hee, Gesualdo Loreto, Nakagawa Takahiko, Johnson Richard J. Systemic inflammation, metabolic syndrome and progressive renal disease. Nephrol Dial Transplant 2009;24(5):1384-1387
Adipose tissue: Wisse Brent E. The inflammatory syndrome: the role of adipose tissue cytokines in metabolic disorders linked to obesity. J Am Soc Nephrol 2004;15(11):2792-2800
Wajchenberg Bernardo Léo, Nery Marcia, Cunha Maria Rosaria, Silva Maria Elizabeth Rossi da. Adipose tissue at the crossroads in the development of the metabolic syndrome, inflammation and atherosclerosis. Arq Bras Endocrinol Metab Mar 2009; 53(2):145-150
Wellen Kathryn E, Hotamisligil G?khan S. Obesity-induced inflammatory changes in adipose tissue. J Clin Invest 2003;112(12):1785–1788
Lam, Yan Y, et al. Role of the gut in visceral fat inflammation and metabolic disorders. Obesity 2011;19(11):2113-2120
Belly fat: Berg Anders H, Scherer Philipp E. Adipose Tissue, Inflammation, and Cardiovascular Disease. Circulation Research 2005;96:939-949
CHAPTER 8: SUGAR, SWEETENERS, AND ALCOHOL
Health destroyer: Gucciardi, Anthony. “Experts agree - Sugar is a health destroyer.” naturalnews.com, Natural News. May 09, 2011. Web.
Sugar is addictive: Katz, David. “Sugar Isn’t Evil: A Rebuttal.” huffingtonpost.com. The Huffington Post Internet Newspaper. April 18, 2011. Web.
Artificial sweeteners compared to sugar: Artificial Sweeteners: No Calories… Sweet! FDA Consum Jul-Aug 2006;40(4):27-8
Leptin and taste buds: Kawai K, Sugimoto K, Nakashima K, Miura H, Ninomiya Y. Leptin as a modulator of sweet taste sensitivities in mice. Proc Natl Acad Sci U S A 26 Sep 2000;97(20):11044-9
Splenda and gut bacteria: Abou-Donia M B, El-Masry E M, Abdel-Rahman A A, McLendon R E, Schiffman S S. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. J Toxicol Environ Health A 2008;71(21):1415-29
Clinical definition of addiction: Per the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-IV)
Temporary hypoglycemia: O’Keefe S J, Marks V. Lunchtime gin and tonic a cause of reactive hypoglycemia. Lancet 1977;1(8025):1286-1288
Huang Zhen, Sj?holm ?ke. Ethanol acutely stimulates islet blood flow, amplifies insulin secretion, and induces hypoglycemia via NO and vagally mediated mechanisms. Endocrinology 2008;149:232-236
Intestinal permeability: Vishnudutt Purohit, et al. Alcohol, intestinal bacterial growth, intestinal permeability to endotoxin, and medical consequences: Summary of a symposium. Alcohol Aug 2008;(42)5:349-361
Impairs cellular immunity: Szabo Gyongyi. Consequences of alcohol consumption on host defence. Alcohol and Alcoholism 1999;34(6):830-841
Pro-oxidative: Brocardo PS, Gil-Mohapel J, Christie BR. The role of oxidative stress in fetal alcohol spectrum disorders. Brain Res Rev 24 Jun 2011;67(1-2):209-25
Resveratrol: Kahn, Amina. “Resveratrol researcher faked data, report says; what drives academic fraud?” articles.latimes.com, Los Angeles Times. January 12, 2012. Web.
160 micrograms: Sanders T H, McMichael R W. “Occurrence of resveratrol in edible peanuts.” American Oil Chemists Society, Las Vegas, Nevada, 1998. Presentation.
60 liters: “Red wine and resveratrol: Good for your heart?” mayoclinic.com, The Mayo Clinic. March 4 2011. Web.
CHAPTER 9: SEED OILS
Specifically from these seed oils: Ikemoto S, Takahashi M, Tsunoda N, Maruyama K, Itakura H, Ezaki O. High-fat diet-induced hyperglycemia and obesity in mice: differential effects of dietary oils. Metabolism Dec 1996;45(12):1539-46
Jen KL, Buison A, Pellizzon M, Ordiz Jr. F, Santa Ana L, Brown J. Differential effects of fatty acids and exercise on body weight regulation and metabolism in female Wistar rats. Exp Biol Med (Maywood) Jul 2003;228(7):843-9
Simopoulos, Artemis P. Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Am J Clin Nutr 2002;21(6):495–505
EPA and DHA: Calder Phillip C. n–3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr Jun 2006;83(6):S1505-1519S
10% of total calories: Gupta Sanjay. “If we are what we eat, Americans are corn and soy.” cnn.com, CNN Health. September 22, 2007. Web.
PUFA intake from seed oils: Simopoulos A P, The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother Oct 2002;56(8):365-379
Simopoulos Artemis P, Cleland Leslie G. Omega-6/Omega-3 Essential Fatty Acid Ratio: The Scientific Evidence (World Review of Nutrition and Dietetics). Basel: Karger, 2003.
Simopoulos, Artemis. Evolutionary Aspects of Diet: The Omega-6/Omega-3 Ratio and the Brain. Mol Neurobiol 1 Oct 2011;44(2)203-215
Most of the diseases of modern civilization: Gupta Sanjay. “If we are what we eat, Americans are corn and soy.” CNN.com. CNN Health, September 22, 2007. Web.
Blasbalg T L, Hibbeln J R, Ramsden C E, Majchrzak S F, Rawlings R R. Changes in consumption of omega-3 and omega-6 fatty acids in the United States during the 20th century. Am J Clin Nutr May 2011;93(5):950-62
Simopoulos A P. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood) Jun 2008;233(6):674-88
Ramsden C E, et al. n–6 fatty acid-specific and mixed polyunsaturate dietary interventions have different effects on CHD risk: a meta-analysis of randomised controlled trials. Br J Nutr 2010;104(11):1586–1600
Russo G L. Dietary n-6 and n-3 polyunsaturated fatty acids: from biochemistry to clinical implications in cardiovascular prevention. Biochem Pharmacol 15 Mar 2009;77(6):937-46
Free radicals: Aruoma, Okezie I. Free Radicals, Oxidative Stress, and Antioxidants in Human Health and Disease. JAOCS. 1998;75(2):199-212
Ames B N, Shigenaga M K, Hagen T M. Oxidants, antioxidants, and the degenerative diseases of aging. PNAS Sep 1993;90(17)7915-7922
Tuppo and Forman. Free radical oxidative damage and Alzheimer’s disease. JAOA Dec 2001;101(12)S11-S15
Touyz Rhian M. Reactive Oxygen Species, Vascular Oxidative Stress, and Redox Signaling in Hypertension. Hypertension 2004; 44:248-252
Dreher D, Junod A F. Role of oxygen free radicals in cancer development. Eur J Canc Jan 1996;32(1):30-38
Supplemented antioxidants: Melton, Lisa. “The antioxidant myth: a medical fairy tale.” New Scientist August 5, 2006:40-43. Print
Oxidized PUFA health risk: Esterbauer, H. Cytotoxicity and genotoxicity of lipid-oxidation products. Am J Clin Nutr May 1993;57(5):779S-785S
Hayam Israela, Cogan Uri, Mokady Shoshana. Dietary oxidized oil and the activity of antioxidant enzymes and lipoprotein peroxidation in rats. Nutrition Research Jul 1995;15(7):1037-1044
Kanazawa K, Ashida H, Minamoto S, Natake M. The effect of orally administered secondary autoxidation products of linoleic acid on the activity of detoxifying enzymes in the rat liver. Biochim Biophys Acta 24 Oct 1986;879(1):36-43
Kanazawa Kazuki. Tissue injury induced by dietary products of lipid peroxidation. Free Radicals Antioxid Nutr 1993;383-99
Reflected in the makeup of our cell walls: Baylin A, Kabagambe E K, Siles X, Campos H. Adipose tissue biomarkers of fatty acid intake. Am J Clin Nutr Oct 2002;76(4):750-7
Dayton S, Hashimoto S, Dixon W, Pearce M L. Composition of lipids in human serum and adipose tissue during prolonged feeding of a diet high in unsaturated fat. J Lipid Res Jan 1966;7(1):103-11
High levels of Omega-6: Simopoulos A P, The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother Oct 2002;56(8):365-379
Weaver Kelly L, Ivester Priscilla, Seeds Michael, Arm Jonathan P, Chilton Floyd H. Effect of Dietary Fatty Acids on Inflammatory Gene Expression in Healthy Humans. J Biol Chem 5 Jun 2009; 284(23):15400–15407
Staprans I, Rapp J H, Pan X M, Kim K Y, Feingold K R. Oxidized lipids in the diet are a source of oxidized lipid in chylomicrons of human serum. Arterioscl Throm Vas 1994;14:1900-1905
Massiera, et al. A Western-like fat diet is sufficient to induce a gradual enhancement in fat mass over generations. Journal Lipid Res 2010;51(8):2352
CHAPTER 10: GRAINS AND LEGUMES
Whole grains: “Draft Guidance: Whole Grain Label Statements.” fda.gov, U.S. Food and Drug Administration. February 17, 2006. Web.
Good Day vs. Bad Day: Nutritional analysis performed in FoodWorks, Version 13.
Dietary fiber in foods: Reprinted with express permission by Jennifer Anderson Ph.D., R.D., Department of Food Science and Human Nutrition, Colorado State University. Anderson J, Perryman S, Young L, Prior S. “Dietary Fiber.” ext.colostate.edu, Colorado State University. December 2010. Web.
Phytic acid: Cordain Loren. Cereal grains: humanity’s double-edged sword. World Rev Nutr Diet 1999;84:19-73
Munir Cheryana, Rackisb Joseph J. Phytic acid interactions in food systems. Crit Rev Food Sci Nutr 1980;13(4):297-335
Torrea M, Rodrigueza A R, Saura‐Calixtob F. Effects of dietary fiber and phytic acid on mineral availability. Crit Rev Food Sci Nutr 1991;30(1):1-22
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Meta-analysis: Kelly S A M, Summerbell C D, Brynes A, Whittaker V, Frost G. Wholegrain cereals for coronary heart disease (Review). The Cochrane Library 2009;1:1-61
Whole grain labeling: “Draft Guidance: Whole Grain Label Statements.” fda.gov, U.S. Food and Drug Administration. February 17, 2006. Web.
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Gluten: Shewry Peter R, Halford Nigel G, Belton Peter S, Tatham Arthur S. The structure and properties of gluten: an elastic protein from wheat grain. Philos Trans R Soc Lond B Biol Sci 28 Feb 2002;357(1418):133–142
Biesiekierski J R, Newnham E D, Irving P M, Barrett J S, Haines M, Doecke J D, Shepherd S J, Muir J G, Gibson P R. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol Mar 2011;106(3):508-14
Visser J, Rozing J, Sapone A et al. Tight junctions, Intestinal permeability and Autoimmunity. Ann NY Acad Sci 2009;1165:195-205
Shan L, Qiao SW, Arentz-Hansen H, et al. Identification and Analysis of Multivalent Proteolytically Resistant Peptides from Gluten: Implications for Celiac Sprue. J Proteome Res 2005;4(5):1732–1741
Drago S, Asmar R, Di Pierro M, et al. Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scandinavian Journal of Gastroenterology 2006; 41:408/419
Problematic proteins: Gálová Zdenka, Palen?árová Eva, Chňapek Milan, Balá?ová ?elmíra. Gastro-intestinal digestion of wheat celiac active proteins. JMBFS Feb 2012;1:601-609
Battais F, Richard C, Jacquenet S, Denery-Papini S, Moneret-Vautrin D A. Wheat grain allergies: an update on wheat allergens. Eur Ann Allergy Clin Immunol 2008;40(3):67-76
Visser J et al. Tight junctions, intestinal permeability, and autoimmunity: celiac disease and type 1 diabetes paradigms. Ann N Y Acad Sci May 2009;1165:195-205
Dieterich W et al. Cross linking to tissue transglutaminase and collagen favours gliadin toxicity in coeliac disease. Gut Apr 2006;55(4):478-84
Fasano A, et al. Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scand J Gastroenterol Apr 2006;41(4):408-19
Alaedini A et al. Immune cross-reactivity in celiac disease: anti-gliadin antibodies bind to neuronal synapsin I. J Immunol 15 May 2007 15;178(10):6590-5
Alaedini A, Green PH. Autoantibodies in celiac disease. Autoimmunity Feb 2008;41(1):19-26
Shaoul R, Lerner A. Associated autoantibodies in celiac disease. Autoimmun Rev Sep 2007;6(8):559-65
Simonato Barbara, Pasini Gabriella, Giannattasio Matteo, Peruffo Angelo D B, De Lazzari Franca, Curioni Andrea. Food Allergy to Wheat Products: The Effect of Bread Baking and in Vitro Digestion on Wheat Allergenic Proteins. A Study with Bread Dough, Crumb, and Crust. J Agric Food Chem 2001;49(11):5668–5673
Celiac disease: Used with express permission of The Celiac Disease Foundation. “What Happens With Celiac Disease.” celiac.org, The Celiac Disease Foundation. n.d. Web.
Gluten sensitivity: Fasano Alessio, et al. Divergence of gut permeability and mucosal immune gene expression in two gluten-associated conditions: celiac disease and gluten sensitivity. BMC Medicine 2011;9:23
Soaking, sprouting, fermenting: Haard Normal F, et al. “Fermented cereals. A global perspective.” fao.org, FAO Agricultural Services Bulletin, No. 138. 1999. Web.
Egli I, Davidsson L, Juillerat M A, Barclay D, Hurrell R F. The Influence of Soaking and Germination on the Phytase Activity and Phytic Acid Content of Grains and Seeds Potentially Useful for Complementary Feedin. J Food Sci Nov 2002;67(9):3484–3488
Ruiz R G, Price K, Rose M, Rhodes M, Fenwick R. A preliminary study on the effect of germination on saponin content and composition of lentils and chickpeas. Z Lebensm Unters Forsch 1996;203:366-369
Ruiz R G, Price K R, Arthur A E, Rose M E, Rhodes M J, Fenwick R G. Effect of soaking and cooking on the saponin content and composition of chickpeas (Cicer arietinum) and lentils (Lens culinaris). J Agric Food Chem 1996;44:1526-1530
FODMAPs: Levitt M D, Hirsh P, Fetzer C A, Sheahan M, Levine A S. H2 excretion after ingestion of complex carbohydrates. Gastroenterology Feb 1987;92(2):383-9
Gibson P R, Shepherd S J. Personal view: food for thought—western lifestyle and susceptibility to Crohn’s disease. The FODMAP hypothesis. Aliment Pharmacol Ther 2005;21:1399–409
Clausen M R, Jorgensen J, Mortensen P B. Comparison of diarrhea induced by ingestion of fructooligosaccharide Idolax and disaccharide lactulose: role of osmolarity versus fermentation of malabsorbed carbohydrate. Dig Dis Sci 1998;43:2696–707
Rumessen J J, Gudmand-Hoyer E. Fructans of chicory: intestinal transport and fermentation of different chain lengths and relation to fructose and sorbitol malabsorption. Am J Clin Nutr 1998;68:357–64
Davidson M H, Maki K C. Effects of dietary inulin on serum lipids. J Nutr 1999;129:1474S–14747S
Pedersen A, Sandstrom B, van Amelsvoort J M M. The effect of ingestion of inulin on blood lipids and gastrointestinal symptoms in healthy females. Br J Nutr 1997;78:215–22
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Soy: Humfrey Charles, Holmes Philip. Phytoestrogens in the Human Diet. le.ac.uk, Institute for Environment and Health. October 2000. Web.
Sacks Frank M, Lichtenstein Alice, Van Horn Linda, Harris William, Kris-Etherton Penny, Winston Mary. Soy Protein, Isoflavones, and Cardiovascular Health. Circulation 2006;113:1034-1044
Ginsburg J, Prelevic G M. Is there a proven place for phytoestrogens in the menopause? Climacteric 1999;2:75-78
Newton Katherine M, Grady Deborah. Soy Isoflavones for Prevention of Menopausal Bone Loss and Vasomotor Symptoms. Archives of Internal Medicine (AMA) Aug 2011;171(15):1369–1370
Irvine CH and others. Phytoestrogens in soy-based infant foods: concentrations, daily intake and possible biological effects. Proc Soc Exp Biol Med Mar 1998;217(3):247-53.
Peanuts: Wang Q, Yu L G, Campbell B J, Milton J D, Rhodes J M. Identification of Intact Peanut Lectin in Peripheral Venous Blood. Lancet 1998;352,1831–1832
Beans and cooking: Bender A E. Haemagglutinins (Lectins in Beans). Food Chemistry 1983;11:309–320.
Boufassa C, Lafont J, Rouanet, J M, Besan?on P. Thermal Inactivation of Lectins (PHA) Isolated from Phaseolus vulgaris. Food Chemistry 1986;20:295–304
CHAPTER 11: DAIRY
Children and dairy: Cordain L, Eades M R, Eades M D. Hyperinsulinemic diseases of civilization: more than just syndrome X. Comp Biochem Physiol Part A 2003;136:95-112
Adebamowo C A, et al. High school dietary dairy intake and teenage acne. J Am Acad Dermatol 2005;52(2):99-106
Kostraba J N, Cruickshanks K J, Lawler-Heavner J, Jobin L F, Rewers M J, Gay E C, Chase H P, Klingensmith G, Hamman R F. Early exposure to cow’s milk and solid foods in infancy, genetic predisposition, and risk of IDDM. Diabetes Feb 1993;42(2):288-95
Casomorphins and gut motility: Hannelore Daniel, Vohwinkel Margret, Rehner Gertrud. Effect of casein and β-casomorphins on gastrointestinal motility in rats. J Nutr Mar 1990;120(3):252-7
Histamine: Kurek M, Przybilla B, Hermann K, Ring J (1992). A naturally occurring opioid peptide from cow’s milk, beta-casomorphine-7, is a direct histamine releaser in man. Int Arch Allergy Immunol 1997;(2): 115–120
Miller M J, Zhang X J, Gu X, Tenore E, Clark D A. Exaggerated intestinal histamine release by casein and casein hydrolysate but not whey hydrolysate. Scand J Gastroentero 1991;26(4):379-384
Maintz Laura, Novak Natalija. Histamine and histamine intolerance. Am J Clin Nutr May 2007;85(5):1185-1196
Casein and celiac: Kristjánsson G, Venge P, H?llgren R. Mucosal reactivity to cow’s milk protein in coeliac disease. Clin Exp Immunol Mar 2007;147(3):449-55
Casein and postpartum/schizophrenia: Millward C, Ferriter M, Calver S, Connell-Jones G. Gluten- and casein-free diets for autistic spectrum disorder. Cochrane Database of Systematic Reviews 2004;2:CD003498
Autism and casein: Whiteley Paul, Rodgers Jacqui, Savery Dawn, Shattock Paul. A gluten-free diet as an intervention for autism and associated spectrum disorders: preliminary findings. Autism 1999; 3(1):45-65
Swinburn Boyd. “Beta casein A1 and A2 in milk and human health.” Report to New Zealand Food Safety Authority. July 13, 2004. Print.
Milk and insulin response: Gannon M C, Nuttall F Q, Krezowski P A, Billington C J, Parker S. The serum insulin and plasma glucose responses to milk and fruit products in Type 2 (non-insulin-dependent) diabetic patients. Diabetologia 1986;29(11):784-791
Holt S H, et al. An insulin index of foods: the insulin demand generated by 1000-kj portions of common foods. Am J Clin Nutr Nov 1997;66(5):1264-76
Ostman EM, Liljeberg Elmstahl HGM, Bjorck IME. Inconsistency between glycemic and insulinemic responses to regular and fermented milk products. Am J Clin Nutr 2001;74:96–100
Milk and insulin resistance: Hoppe C, et al. High intakes of milk, but not meat increase s-insulin and insulin resistance in 8-year old boys. Eur J Clin Nutr Mar 2005;59(3):393-8
More insulin sensitive: Borghouts L B, Keizer H A. Exercise and insulin sensitivity: a review. Int J Sports Med 2000 Jan;21(1):1-12
IGF-1 and cancer: Renehan A G, Zwahlen M, Minder C, O’Dwyer S T, Shalet S M, Egger M. Insulin-like growth factor (IGF)-I, IGF binding protein-3, and cancer risk: systematic review and meta-regression analysis. Lancet 2004;363:1346-1353
Wolk A. The growth hormone and insulin-like growth factor I axis, and cancer. Lancet 2004;363:1336-1337
Grimberg A. Mechanisms by which IGF-I may promote cancer. Cancer Biol Ther 2003 Nov-Dec;2(6):630-5
Milk and estrogen: Ganmaa D, Sato A. The possible role of female sex hormones in milk from pregnant cows in the development of breast, ovarian and corpus uteri cancers. Med Hypotheses 2005;65(6):1028-37
Farlow D W, Xu X, Veenstra T D. Quantitative measurement of endogenous estrogen metabolites, risk factors for development of breast cancer, in commercial milk products. J Chromatogr B May 2009;877(13):1327–1334
Lactose intolerance in adults: Swallow D M. Genetics of lactase persistence and lactose intolerance. Ann Rev Genet 2003;37:197-219
“Lactose intolerance.” nlm.nih.gov, U.S. National Library of Medicine, National Institute of Health. July 7, 2010. Web.
Lomer M C E, Parkes G C, Sanderson J D. Lactose intolerance in clinical practice – myths and realities. Aliment Pharmacol Ther Jan 2008;27(2)93-103
Milk and disease: Agranoff B W, Goldberg D. Diet and the geographical distribution of multiple sclerosis. Lancet 1974;2:1061-66
Butcher P J. Milk consumption and multiple sclerosis – an etiological hypothesis. Med Hypothesis 1986;19(2):169-78
Lauren K. Diet and multiple sclerosis. Neurology Aug 1997;49(2)S55-61
Cordain L, Toohey L, Smith M J, Hickey M S. Modulation of immune function by dietary lectins in rheumatoid arthritis. Brit J Nutr 2000;83:207-217
McLachlan C N. Beta-casein A1, ischaemic heart disease mortality, and other illnesses. Med Hypotheses Feb 2001;56(2):262-72
More than just calcium: Other Nutrients and Bone Health at a Glance. niams.nih.gov. National Institutes of Health. Dec 2004. Web.
Vitamin K and bone loss: Feskanich D, Weber P, Willett WC, Rockett H, Booth SL, Colditz GA. Vitamin K intake and hip fractures in women: a prospective study. Am J Clin Nutr 1999;69(1):74-79
Bügel S. Vitamin K and bone health in adult humans. Vitam Horm 2008;78:393-416
Magnesium: Abraham GE, Grewal H. A total dietary program emphasizing magnesium instead of calcium. Effect on the mineral density of calcaneous bone in postmenopausal women on hormonal therapy. J Reprod Med 1990;35(5):503-7
Vitamins D and K work together: Adams J, Pepping J. Vitamin K in the treatment and prevention of osteoporosis and arterial calcification. Am J Health Syst Pharm Aug 2005; 62 (15): 1574-81
Tanaka, K, Kuwabara, A. Fat soluble vitamins for maintaining bone health. Clin Calcium Sep 2009; 19(9):1354-60
Schaafsma A, Muskiet FA, Storm H, Hofstede GJ, Pakan I, Van der Veer E. Vitamin D(3) and vitamin K(1) supplementation of Dutch postmenopausal women with normal and low bone mineral densities: effects on serum 25-hydroxyvitamin D and carboxylated osteocalcin. Eur J Clin Nutr Aug 2000;54(8):626-31
Okano T. Vitamin D, K and bone mineral density. Clin Calcium Sep 2005;15(9):1489-94
Weber P. Vitamin K and bone health. Nutrition Oct 2001;17(10):880-7
Free radicals and bone health: Watkins BA et al, “Importance of Vitamin E in Bone Formation and in Chondrocyte Function” Purdue University, W. Lafayette, IN 47907
Blood sugar and bone health: Burckhardt Peter, Dawson-Hughes Bess, Weaver Connie M. Nutritional Influences on Bone Health. New York: Springer, 2010. Print.
Cortisol and bone health: Talbott Shawn. The Cortisol Connection. Alameda: Hunter House, 2007. Print.
Homocysteine and bone health: Cordain Loren. The Paleo Answer. Hoboken: John Wiley & Sons, 2012. Print.
United States/calcium: Cordain Loren. The Paleo Answer. Hoboken: John Wiley & Sons, 2012. Print.
Whole grains and bone health: Cordain Loren. The Paleo Answer. Hoboken: John Wiley & Sons, 2012. Print.
Mellanby, Edward. The Rickets-Producing and Anti-Calcifying Action of Phytate. J. Physiol 1949;109:488-533
Batchelor A J, Compston J E. Reduced plasma halflife of radio-labelled 25-hydroxyvitamin D3 in subjects receiving a high-fibre diet. Brit J Nutr 1983;49:213
Clements Mr, Johnson L, Fraser Dr. A new mechanism for induced vitamin D deficiency in calcium deprivation. Nature 1987;324:62-65
Protein and bone health: Kerstetter Jane E, O’Brien Kimberly O, Insogna Karl L. Dietary protein, calcium metabolism, and skeletal homeostasis revisited. Am J Clin Nutr Sep 2003;78(3):584S-592S
Cao J J, Nielsen F H. Acid diet (high-meat protein) effects on calcium metabolism and bone health. Curr Opin Clin Nutr Metab Care Nov 2010;13(6):698-702
Age and calcium absorption: Heaney Robert P, Recker Robert R, Stegman Mary Ruth, Moy Alan J. Calcium absorption in women: Relationships to Calcium intake, Estrogen status, and age. J Bone Min Res Aug 1989;4:(4)469–475
Calcium does not prevent bone fractures: Freskanich D, et al., Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Pub Health 1997 Jun; 87(6): 992-997
Cumming RG, et al., Case-control study of risk factors for hip fractures in the elderly. Am J Epidem 1994 Mar 1; 139(5): 493-503
Grant AM, et al. Calcium/vitamin D not effective for secondary prevention of fracture. Lancet 2005; 365:1621-1628
Too much calcium: Patel AM, Goldfarb S. Got Calcium? Welcome to the Calcium-Alkali Syndrome. JASN 1 Sep 2010;(21):9,1440-1443
Bolland Mark J, Avenell Alison, Baron John A, Grey Andrew, MacLennan Graeme S, Gamble Greg D, Reid Ian R. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ 2010;341:c3691
Bolland Mark J, Grey Andrew, Avenell Alison, Gamble Greg D, Reid Ian R. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women’s Health Initiative limited access dataset and meta-analysis. BMJ 2011;342:d2040.
Spinach and calcium: Chai W, et al. Effect of Different Cooking Methods on Vegetable Oxalate Content. J Agric Food Chem Apr 2005; 53(8):3027–3030
Savage G P, et al. Effect of Cooking on the Soluble and Insoluble Oxalate Content of Some New Zealand Foods. J Food Comp Anal Jun 2000;13(3):201-206
Calcium from kale: Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr 1990; 51:656-657
Plant calcium in particular: Park HM, Heo J, Park Y. Calcium from plant sources is beneficial to lowering the risk of osteoporosis in postmenopausal Korean women. Nutr Res Jan 2011;31(1):27-32
“Go Green for Bone Health.” Taste For Life. May 2011:6. Print.
Tucker Katherine L, Hannan Marian T, Chen Honglei, Cupples L Adrienne, Wilson Peter WF, Kiel Douglas P. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr Apr 1999;69(4):727-736
New Susan A, Robins Simon P, Campbell Marion K, Martin James C, Garton Mark J, Bolton-Smith Caroline, Grubb David A, Lee Sue J, Reid David M. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr Jan 2000;71(1):142-151
Magnesium: Marier JR. Magnesium Content of the Food Supply in the Modern-Day World. Magnesium 1986;5:1-8
Weight-bearing activity: Kohrt Wendy, Bloomfield Susan, Little Kathleen, Nelson Miriam E, Yingling, Vanessa R. Physical Activity and Bone Health. Strength training: Medicine & Science in Sports & Exercise Nov 2004;36(11):1985-1996
Don’t need as much calcium: Prentice Ann, Laskey Ann, Shaw Jacquie, Hudson Geoffrey, Day Kenneth, Jarjou Landing, Dibba Bakary, Paul Alison A. The calcium and phosphorus intakes of rural Gambian women during pregnancy and lactation. Brit J Nutr 1993;(69)885-896
De Souza Genaro P, Martini LA. Effect of Protein Intake on Bone and Muscle Mass in the Elderly. Nutr Rev 2010;68(10):616–623
Sellers EAC, Sharma A, Rodd C. Adaptation of Inuit Children to a Low-Calcium Diet. Can Pub Health J 2003;168(9):1141–1143
CHAPTER 12: IT ALL ADDS UP
Autoimmune: “What is autoimmunity?” and “What causes autoimmunity?” aarda.org, The American Autoimmune Related Diseases Association. n.d. Web.
Fasano Alessio: Zonulin and Its Regulation of Intestinal Barrier Function: The Biological Door to Inflammation, Autoimmunity, and Cancer. Physiol Rev Jan 2011;91(1):151-175
Thought to develop: Cordain Loren. Cereal grains: humanity’s double-edged sword. World Rev Nutr Diet 1999;84:19-73
Molecular mimicry: “Molecular Mimicry.” direct-ms.org Direct-MS. n.d. Web.
Oldstone M B. Molecular mimicry and immune-mediated diseases. FASEB J Oct 1998;12(13):1255-65
Ostenstad B, Dybwad A, Lea T, Forre O, Vinje O, Sioud M. Evidence for monoclonal expansion of synovial T cells bearing V alpha 2.1/V beta 5.5 gene segments and recognizing a synthetic peptide that shares homology with a number of putative autoantigens. Immunology Oct1995;86(2):168-75
Wucherpfennig K W, Strominger J L. Molecular mimicry in T cell-mediated autoimmunity: viral peptides activate human T cell clones specific for myelin basic protein. Cell 10 Mar 1995;80(5):695-705
Honeyman M C, Stone N L, Harrison L C. T-cell epitopes in type 1 diabetes autoantigen tyrosine phosphatase IA-2: potential for mimicry with rotavirus and other environmental agents. Mol Med Apr 1998;4(4):231-9
Chervonsky Alexander V. Influence of microbial environment on autoimmunity. Nature Immunology 2010;11:28-35
Autoimmune/reversible: Fasano Alessio. Leaky Gut and Autoimmune Diseases. Clin Rev Allerg Immun 2011;42(1):71-78
CHAPTER 13: MEAT, SEAFOOD, AND EGGS
Most satiating: Astrup A. The satiating power of protein—a key to obesity prevention? Am J Clin Nutr Jul 2005;82(1):1-2
Healthy body weight: Astrup A. The satiating power of protein—a key to obesity prevention? Am J Clin Nutr Jul 2005;82(1):1-2
Natural: Ikerd, John. “The New American Food Economy.” web.missouri.edu, University of Missouri. January 2008. Web.
Measurably healthier: Duckett S K, Neel J P S, Fontenot J P, Clapham W M. Effects of winter stocker growth rate and finishing system on: III. Tissue proximate, fatty acid, vitamin and cholesterol content. J Anim Sci 5 Jun 2009;jas.2009-1850
Pastured eggs: Alterman Tabitha. “More Great News About Free-Range Eggs.” motherearthnews.com, Mother Earth News. February/March 2009. Web.
Wild-caught fish: “PCBs in Farmed Salmon: Wild versus farmed.” ewg.org, Environmental Working Group. n.d. Web
E. Coli bacteria: Diez-Gonzalez Francisco, Callaway Todd R, Kizoulis Menas G, Russell James B. Grain-feeding and the dissemination of acid-resistant Escherichia coli from Cattle. Science 11 Sep 1998;281:1666-8
99%: Farm Forward calculation based on U.S. Department of Agriculture, 2002 Census of Agriculture, June 2004; and ibid.
Factory farming: Reprinted with the express permission of Sustainable Table. “Factory Farming.” sustainabletable.org, Sustainable Table. n.d. Web
Residues in meat: Pearson A M, Dutson T R. Quality Attributes and Their Measurement in Meat, Poultry and Fish Products. New York: Springer, 1995. Print.
Two to ten times the cholesterol: Ravnskov Uffe. “The Cholesterol Myths.” ravnskov.nu, Uffe Ravnskov, MD, PhD. n.d. Web.
Triglycerides and HDL: El Harchaoui Karim, et al. Value of Low-Density Lipoprotein Particle Number and Size as Predictors of Coronary Artery Disease in Apparently Healthy Men and Women. J Am Coll Cardiol 2007;49:547-553
Ratio: Bittner Vera, Johnson B. Delia, Zineh Issam, Rogers William J, Vido Diane, Marroquin Oscar C, Bairey-Merz C Noel, Sopko George. The Triglyceride/High-Density Lipoprotein Cholesterol Ratio Predicts all-Cause Mortality in Women With Suspected Myocardial Ischemia: A Report From the Women’s Ischemia Syndrome Evaluation (WISE). Am Heart J 2009;157(3):548-555
Gaziano J M, Hennekens C H, O’Donnell C J, Breslow J L, Buring J E. Fasting triglycerides, high-density lipoprotein, and risk of myocardial infarction. Circulation 1997;96:2520-2525
One 2008 study: “Two-egg diet cracks cholesterol issue.” physorg.com, PhysOrg. Aug 28 2008. Web.
Processed meats: Ward M, Cross A. Processed meat intake, CYP2A6 activity, and risk of colorectal adenoma. Carcinogenesis 2007;28(6):1210-1216
Santarelli R L, Pierre F, Corpet D E. Processed meat and colorectal cancer: a review of epidemiologic and experimental evidence. Nutr Cancer 2008;60(2):131-44
CHAPTER 14: VEGETABLES AND FRUIT
Stroke: Dauchet L, Amouyel P, Dallongeville J. Fruit and vegetable consumption and risk of stroke: A meta-analysis of cohort studies. Neurology 25 Oct, 2005;65(8):1193-1197
Coronary heart disease: Hu F B, Willett W C. Optimal diets for prevention of coronary heart disease. JAMA 2002;288:2569–2578
Cancer: Shacter E, Weitzman S. Chronic Inflammation and Cancer. Oncology 31 Jan 2002; 16(2):217-232
Meat and antioxidants: Rizzo AM, Berselli P, Zava S, Montorfano G, Negroni M, Corsetto P, Berra B. Endogenous antioxidants and radical scavengers. Adv Exp Med Biol 2010;698:52-67
Fats and oils: Ramachandra Prabhu H. Lipid peroxidation in culinary oils subjected to thermal stress. Indian J Clin Biochem 2000;15(1):1-5
Strenuous exercise: Ji Li. Free radicals and exercise: implications in health and fitness. JESF 2003;1(1):15-22
Fight free radicals: Shen J. Impact of genetic and environmental factors on hsCRP concentrations and response to therapeutic agents. Clin Chem 2009;55(2):256-264
Diets rich in fruit: Wannamethee S, Lowe G, Rumley A, Burckdorfer K, Whincup P. Associations of vitamin C status, fruit and vegetable intakes, and markers of inflammation and hemostasis. Am J Clin Nutr. Mar 2006; 83(3):567-574
Certified organic: Allen, Gary J. and Albala, Ken. The business of food: encyclopedia of the food and drink industries. Santa Barbara: ABC-Clio/Greenwood, 2007.
Effects of a diet too high in fructose: Skerrett P J. “Is fructose bad for you?” health.harvard.edu, Harvard Health Blog. April 26, 2011. Web.
“A Special Interview with Dr. Richard Johnson By Dr. Mercola.” mercola.com, Mercola. May 18 2010. Web.
Johnson R, et al. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. Am J Clin Nutr 2007;86:899-906
Nakagawa T, et al. A causal role for uric acid in fructose-induced metabolic syndrome. AJP - Renal Physiol Mar 2006;290(3):F625-F631
Most fructose in the American diet: Bray George A. How bad is fructose? Am J Clin Nutr Oct 2007;86(4):895-896
A 20 oz. soda: Calculated from nutritiondata.com.
Consumption of HFCS: Bocarsly M E, et al. High-fructose corn syrup causes characteristics of obesity in rats: Increased body weight, body fat and triglyceride levels. Pharmacol Biochem Behav Nov 2010;97(1):101–106
FDA and HFCS: Heller Lorraine. “HFCS is not ‘natural’, says FDA.” FoodNavigator-USA.com, Food Navigator USA. April 2, 2008. Web.
Liquid foods aren’t as satiating: Walikea Barbara C, Jordan Henry A, Stellar Eliot. Preloading and the regulation of food intake in man. J Comp Physiol Psych Jul 1969;68(3):327-333
CHAPTER 15: THE RIGHT FATS
Suppress hunger better long term: Foster-Schubert K E, et al. Acyl and total ghrelin are suppressed strongly by ingested proteins, weakly by lipids, and biphasically by carbohydrates. J Clin Endocrinol Metab May 2008;93(5):1971-9
Run 20 marathons: Rapoport B I. Metabolic Factors Limiting Performance in Marathon Runners. PLoS Comput Biol 2010;6(10):e1000960
Trans fats: Kyungwon Oh, et al. Dietary Fat Intake and Risk of Coronary Heart Disease in Women: 20 Years of Follow-up of the Nurses’ Health Study. Am J Epidemiol 2005;161(7):672-679
Rich in MUFAs: Appel L, et al. Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids. JAMA 2005;294(19):2455-2464
MUFA, insulin and blood sugar: Garg A. High-monounsaturated-fat diets for patients with diabetes mellitus: a meta-analysis. Am J Clin Nutr Mar 1998;(67):3,577S-582S
MUFA and anti-inflammatory effect: Miles E, Zoubouli P, Calder P. Differential anti-inflammatory effects of phenolic compounds from extra virgin olive oil identified in human whole blood cultures. Nutrition Mar 2005;21(3):389-394
Journal of Clinical Nutrition: Siri-Tarino P, Sun Q, Hu F, Krauss R. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr Mar 2010;91(3):535–546
Low-grade inflammation/CHD: Koenig W, Sund M, Fr?hlich M, Fischer H G, L?wel H, D?ring A, Hutchinson W L, Pepys M B. C-Reactive protein, a sensitive marker of inflammation, predicts future risk of coronary heart disease in initially healthy middle-aged men: results from the MONICA (Monitoring Trends and Determinants in Cardiovascular Disease) Augsburg Cohort Study, 1984 to 1992. Circulation 19 Jan 1999;99(2):237-42
Low-grade inflammation/obesity and diabetes: Wellen K, Hotamisligil G. Inflammation, stress, and diabetes. J Clin Invest 2005;115(5):1111–1119
Palmitic acid: Benoit Stephen C. et al. Palmitic acid mediates hypothalamic insulin resistance by altering PKC-θ subcellular localization in rodents. J Clin Invest 1 Sep 2009;119(9):2577–2589.
Oleic acid: Kennedy Arion, Martinez Kristina, Chuang Chia-Chi, LaPoint Kathy, McIntosh Michael. Saturated Fatty Acid-Mediated Inflammation and Insulin Resistance in Adipose Tissue: Mechanisms of Action and Implications. J Nutr Jan 2009;139(1):1-4.
High-carbohydrate diets: German J, and Dillard C. Saturated fats: what dietary intake? Am J Clin Nutr Sep 2004;(80):3,550-559
Wood A, et al. Dietary carbohydrate modifies the inverse association between saturated fat intake and cholesterol on very low-density lipoproteins. Lipid Insights 2011;(4):7-15
More rapidly absorbed: Dean Ward, English Jim. Medium Chain Triglycerides (MCTs) “Beneficial Effects on Energy, Atherosclerosis and Aging.” nutritionreview.org, Nutrition Review. n.d. Web.
Digestive malabsorption conditions: Bach A C, Babayan V K. Medium-chain triglycerides: An update. Am J Clin Nutr 1982;36:950-962.
Prevent oxidation: Kay Colin D, Gebauer Sarah K, West Sheila G, Kris-Etherton Penny M. Pistachios Increase Serum Antioxidants and Lower Serum Oxidized-LDL in Hypercholesterolemic Adults. J. Nutr Jun 2010;140(6):1093-1098
Improve cholesterol numbers: Hu F B; Stampfer M J. Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Curr Atheroscler Rep Nov 1999;1(3): 204-9
Reduce inflammation: Jiang Rui, Jacobs David R, Mayer-Davis Elizabeth, Szklo Moyses, Herrington David, Jenny Nancy S, Kronmal Richard, Barr R Graham. Nut and Seed Consumption and Inflammatory Markers in the Multi-Ethnic Study of Atherosclerosis. Am J Epidemiol 1 Feb 2006;163(3):222-231
Mukuddem-Petersen J, Oosthuizen W, Jerling J C. A systematic review of the effects of nuts on blood lipid profiles in humans. J Nutr 2005;135(9):2082-9
Lamarche B, Desroche S, Jenkins D J, et al. Combined effects of a dietary portfolio of plant sterols, vegetable protein, viscous fiber and almonds on LDL particle size. Br J Nutr 2004:92(4):654-63
Nut and seed nutritional information: Adapted from USDA National Nutrient Database Reference, Release 18.
Can be blocked: Fallon Sally, Enig Mary G. “Tripping Lightly Down the Prostaglandin Pathways.” westonaprice.org, The Weston A Price Foundation. 2000. Web.
Amount of EPA and DHA: Sanders T A B, Younger Katherine M. The effect of dietary supplements of omega-3 polyunsaturated fatty acids on the fatty acid composition of platelets and plasma choline phosphoglycerides. Br J Nutr 1981;45:613-616
Salem Jr N, Wegher B, Mena P, Uauy R. Arachidonic and docosahexaenoic acids are biosynthesized from their 18-carbon precursors in human infants. Proc Natl Acad Sci U S A 9 Jan 1996;93(1):49–54
Vegetable sources like flax: Duda Monika K, et al. Fish oil, but not flaxseed oil, decreases inflammation and prevents pressure overload-induced cardiac dysfunction. Cardiovasc Res 2009;81(2):319-327
CHAPTER 16: MEAL PLANNING MADE EASY
Receptors in the stomach: MacDonald Ann. Why eating slowly may help you feel full faster. health.harvard.edu, Harvard Health Publications. October 19, 2010, Web.
High level of dietary protein: Skov A R, Toubro S, Bulow J, Krabbe K, Parving H H, Astrup A. Changes in renal function during weight loss induced by high vs. low-protein low-fat diets in overweight subjects. Int J Obes Relat Metab Disord Nov 1999;23(11):1170-7
Liquid food: Walikea, Barbara C, Henry A. Jordana, Eliot Stellara. Preloading and the regulation of food intake in man. J Comp Physiol Psychol Jul 1969;(68)3:327-333
More sensitive to fructose: David E S, Cingari D S, Ferraris R P. Dietary induction of intestinal fructose absorption in weaning rats. Pediatr Res Jun 1995;37(6):777-82
Shu Rong, David Elmer S, Ferraris Ronaldo P. Luminal fructose modulates fructose transport and GLUT-5 expression in small intestine of weaning rats. AJP - GI Feb 1998;274(2):G232-G239
Sakar Y, Nazaret C, Lettéron P, Ait Omar A, Avenati M, Viollet B, Ducroc R, Bado A. Positive regulatory control loop between gut leptin and intestinal GLUT2/GLUT5 transporters links to hepatic metabolic functions in rodents. PLoS One 30 Nov 2009;4(11):e7935
CHAPTER 17: THE WHOLE30: PREFACE TO THE PROGRAM
10mg: Akobeng A K, Thomas A G. Systematic Review: Tolerable Amount of Gluten for People With Coeliac Disease. Aliment Pharmacol Ther 2008;27:1044-1052
Habit research: Barrett, Deirdre. Waistland: A (R)evolutionary View of Our Weight and Fitness Crisis. New York: W.W. Norton & Co., Inc. 2007.
Ouellette Judith A, Wood Wendy. Habit and intention in everyday life: The multiple processes by which past behavior predicts future behavior. Psychol Bull Jul 1998;24(1):54-74
Lally P, van Jaarsveld C, Potts H, Wardle, J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psych Oct 2010;40(6):998–1009
CHAPTER 18: THE WHOLE30: PROCESS OF ELIMINATION
MSG: Sant’ Diniz Yeda, Faine Luciane A, Galhardi Cristiano M, Rodrigues Hosana G, Ebaid Geovana X, Burneiko Regina C, Cicogna Antonio C, Novelli Ethel LB. Monosodium glutamate in standard and high-fiber diets: metabolic syndrome and oxidative stress in rats. Nutrition Jun 2005;21(6):749-755
Sulfites: Knodel LC. Current Issues in Drug Toxicity; Potential health hazards of sulfites. Toxic Subst. Mech 1997;16(3): 309-311
Lester M R. Sulfite sensitivity: Significance in human health. J Am Coll Nutr 1995;14(3):229-232
Carrageenan: Bhattacharyya Sumit, Gill Ravinder, Chen Mei Ling, Zhang Fuming, Linhardt Robert J, Dudeja Pradeep K, Tobacman Joanne K. Toll-like Receptor 4 Mediates Induction of the Bcl10-NFB-Interleukin-8 Inflammatory Pathway by Carrageenan in Human Intestinal Epithelial Cells. J Biol Chem Apr 2008;283(16)10550–10558
WHO Food Additives Series: 59. “Safety evaluation of certain food additives and contaminants.” June 2007. Print.
CHAPTER 21: FINE-TUNING FOR SPECIAL POPULATIONS
Diabetes: Lindeberg S, J?nsson T, Granfeldt Y, Borgstrand E, Soffman J, Sj?str?m K, Ahrén B. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia 2007;50(9):1795-1807
Eggs: Cordain Loren. Lysozyme From Egg Whites. The Paleo Diet Update, Mar 2010;6(4):3-6
Nightshades: Akbar A, Yiangou Y, Facer P, Walters J R F, Anand P, Ghosh S. Increased capsaicin receptor TRPV1-expressing sensory fibres in irritable bowel syndrome and their correlation with abdominal pain. Gut 2008;57:923-929
Childers N.F. A relationship of arthritis to the Solanaceae (nightshades). J Intern Acad Prev Med 1979;7:31-37
Smith Garrett. “Nightshades.” westonaprice.org, The Weston A. Price Foundation. March 29 2010. Web.
Dairy: Dip J B. The distribution of multiple sclerosis in relation to the dairy industry and milk consumption. New Zealand Med J 1976;83:427–430
Monetini L, Cavallo M G, Stefanini L, et al. Bovine beta-casein antibodies in breast- and bottle-fed infants: their relevance in Type 1 diabetes. Diabetes Metab Res Rev 2001;17:51–54
Agranoff B W, Goldberg D. Diet and the geographical distribution of multiple sclerosis. Lancet 2 Nov 1974;2(7888):1061–1066
Malosse D, Perron H, Sasco A et al. Correlation between milk and dairy product consumption and multiple sclerosis prevalence: a worldwide study. Neuroepidemiology 192;11:304–312
NSAID: Bjarnason I, Williams P, Smethurst P, Peters T J, Levi J. Effect of non-steroidal anti-inflammatory drugs and prostaglandins on the permeability of the human small intestine. Gut 1986;27:1292-1297
IBS/IBD: Interview with Chad Potteiger, D.O., Smoky Mountain Gastroenterology, Maryville, TN. November 2011.
Abraham Clara, Cho Judy H. IL-23 and Autoimmunity: New Insights into the Pathogenesis of Inflammatory Bowel Disease. Ann Rev Med Feb 2009;60:97-110
Fruit and IBS/IBD: Gibson P R, Newnham E, Barrett J S, Shepherd S J, Muir J G. Fructose malabsorption and the bigger picture. Aliment Pharma Ther Feb 2007;25( 4):349–363
Coffee and IBS/IBD: Alun Jones V, Mclaughlin P, Shorthouse M et al. Food intolerance: a major factor in the pathogenesis of irritable bowel syndrome. Lancet 1982;2(8308):1115-1117
Parker T J, Naylor S J, Riordan A M et al. Management of patients with food intolerance in irritable bowel syndrome: the development and use of an exclusion diet. J Hum Nutr Diet 1995;8:159-66
Fish oil and IBD: Stenson W F, Cort D, Rodgers J, Burakoff R, DeSchryver-Kecskemeti K, Gramlich T L, Beeken W. Dietary supplementation with fish oil in ulcerative colitis. Ann Intern Med Apr 1992;116(8):609-14
Allergies: Campbell-McBride Natasha. Food Allergy. J Orthomol Med 2009;24(1):31-41
High intensity: Dunbar C C, Kalinski M I. Using RPE to regulate exercise intensity during a 20-week training program for postmenopausal women: a pilot study. Percept Mot Skills Oct 2004;99(2):688-90
Duncan G E, Sydeman S J, Perri M G, Limacher M C, Martin A D. Can sedentary adults accurately recall the intensity of their physical activity? Prev Med Jul 2001;33(1):18-26
Pregnancy and protein: Goldman HI et al. Clinical effects of two different levels of protein intake on low-birth-weight infants. J Pediatr Jun 1969;74(6):881-9
Goldman H I et al. Effects of early dietary protein intake on low-birth-weight infants: evaluation at 3 years of age. J Pediatr Jan 1971;78(1):126-9
Goldman H I et al. Late effects of early dietary protein intake on low-birth-weight infants. J Pediatr Dec 1974;85(6):764-9
Koletzko B et al. Lower protein in infant formula is associated with lower weight up to age 2 y: a randomized clinical trial. Am J Clin Nutr Jun 2009;89(6):1836-45
Speth J D. Protein selection and avoidance strategies of contemporary and ancestral foragers: unresolved issues. Philos Trans R Soc Lond B Biol Sci 29 Nov 1991;334(1270):265-270
Omega-3 and pregnancy: Coletta J M, Bell S J, Roman A S. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol 2010;3(4):163-171
Simopoulos Artemis P, Leaf Alexander, Salem Jr. Norman. Essentiality of and Recommended Dietary Intakes for Omega-6 and Omega-3 Fatty Acids. Ann Nutr Metab 1999;43:127-130
Prenatal vitamins: Kresser Chris. Episode 7 - Nutrition for Fertility, Pregnancy & Breastfeeding. chriskresser.com, Chris Kresser L.Ac. April 12, 2011. Web.
Interview with Chris Kresser, L.Ac. via email. February 16, 2012.
Breast milk beenfits: Jackson Kelly M, Nazar Andrea M. Breastfeeding, the Immune Response, and Long-term Health. J Am Osteopath Assoc 1 Apr 2006;106(4);203-207
Cordain Loren. Cereal grains: humanity’s double-edged sword. World Rev Nutr Diet 1999;84:19-73
Virtanen S M, R?s?nen L, Yl?nen K, Aro A, Clayton D, Langholz B, Pitk?niemi J, Savilahti E, Lounamaa R, Toumilehto J. Early introduction of dairy products associated with increased risk of IDDM in Finnish children. The Childhood in Diabetes in Finland Study Group. Diabetes Dec 1993;42(12):1786-1790
CHAPTER 22: SUPPLEMENT YOUR HEALTHY DIET
Nutrients delivered by food: Jacobs Jr David R, Gross Myron D, Tapsell Linda C. Food synergy: an operational concept for understanding nutrition. Am J Clin Nutr May 2009;(89)5:1543S-1548S
Studies show: Martin Suzy. “Some vitamin supplements don’t protect against lung cancer.” eurekaalert.org, Eureka Alert. 2007. Web.
Anthes, Emily. “The Vita Myth: Do supplements really do any good?” slate.com, Slate. January 6 2010. Web.
El-Kadiki Alia, Sutton Alexander J. Role of multivitamins and mineral supplements in preventing infections in elderly people: systematic review and meta-analysis of randomised controlled trials. BMJ 16 Apr 2005;330(7496):871
Neuhouser M L, Wassertheil-Smoller S, Thomson C, Aragaki A, Anderson GL, Manson J E, Patterson R E, Rohan T E, van Horn L, Shikany J M, Thomas A, LaCroix A, Prentice R L. Multivitamin use and risk of cancer and cardiovascular disease in the Women’s Health Initiative cohorts. Arch Intern Med 9 Feb 2009;169(3):294-304
Lonn E, Bosch J, Yusuf S, Sheridan P, Pogue J, Arnold JM, Ross C, Arnold A, Sleight P, Probstfield J, Dagenais GR. Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial. JAMA 16 Mar 2005;293(11):1338-47
Cook NR, Albert CM, Gaziano JM, et al. A randomized factorial trial of vitamins C and E and beta carotene in the secondary prevention of cardiovascular events in women: results from the Women’s Antioxidant Cardiovascular Study. Archives of Internal Medicine. 2007;167(15):1610–1618.
Vitamin C: “Dietary Supplement Fact Sheet: Vitamin C.” ods.od.nih.gov, National Institutes of Health. n.d. Web.
Antioxidant supplements: “Antioxidant Supplements For Health: An Introduction.” nccam.nih.gov, The National Center for Complimentary and Alternative Medicine. October 2011. Web.
Hodis Howard N., Mack Wendy J, Sevanian Alex. Antioxidant Vitamin Supplementation and Cardiovascular Disease. Nutrition and Health 2005;(III):245-277
Jacobs Jr. David R, Gross Myron D, Tapsell Linda C. Food synergy: an operational concept for understanding nutrition. Am J Clin Nutr May 2009;89:(5)1543S-1548S
Bjelakovic Goran, Nikolova Dimitrinka, Gluud Lise Lotte, Simonetti Rosa G, Gluud Christian. Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention Systematic Review and Meta-analysis. JAMA 2007;297(8):842-857
Bjelakovic Goran, Nikolova Dimitrinka, Simonetti Rosa G, Gluud Christian. Antioxidant supplements for prevention of gastrointestinal cancers: a systematic review and meta-analysis. The Lancet Oct 2004;364(9441)1219-1228
Kritharides Leonard, Stocker Roland. The use of antioxidant supplements in coronary heart disease. Atherosclerosis Oct 2002;164(2 )211-219
Bjelakovic G, Nikolova D, Gluud L L, Simonetti R G, Gluud C. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database of Systematic Reviews 2008;2:CD007176
Fish oil: Kris-Etherton Penny M, Harris William S, Appel Lawrence J. Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. Circulation 2002;106:2747-2757
Herold PM, Kinsella JE. Fish oil consumption and decreased risk of cardiovascular disease: a comparison of findings from animal and human feeding trials. Am J Clin Nutr Apr 1986;43(4)566-598
Wang Chenchen, Harris William S, Chung Mei, Lichtenstein Alice H, Balk Ethan M, Kupelnick Bruce, Jordan Harmon S, Lau Joseph. n–3 Fatty acids from fish or fish-oil supplements, but not α-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review. Am J Clin Nutr Jul 2006;84(1):5-17
Rissanen Tina, Voutilainen Sari, Nyyss?nen Kristina, Lakka Timo A, Salonen Jukka T. Fish Oil–Derived Fatty Acids, Docosahexaenoic Acid and Docosapentaenoic Acid, and the Risk of Acute Coronary Events. Circulation 2000;102:2677-2679
Nestel Paul J. Fish oil attenuates the cholesterol induced rise in lipoprotein cholesterol. Am J Clin Nutr May 1986;43(5):52-757
Nestel Paul J. Fish oil and cardiovascular disease: lipids and arterial function. Am J Clin Nutr Jan 2000;71(1):228S-231S
Connor William E, Connor Sonja L. The importance of fish and docosahexaenoic acid in Alzheimer disease. Am J Clin Nutr Apr 2007;85(4):929-930
“Fish Oil.” nlm.nih.gov, National Library of Medicine, National Institutes for Health. December 2011. Web.
Vitamin D3: Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr 2004;79(3):362-371
Giovannucci Edward, Liu Yan, Hollis Bruce W, Rimm Eric B. 25-Hydroxyvitamin D and Risk of Myocardial Infarction in Men. Arch Intern Med 2008;168(11):1174-1180
Guyton K Z, Kensler T W, Posner G H. Vitamin D and vitamin D analogs as cancer chemopreventive agents. Nutr Rev 2003;61(7):227-238
Vieth R, Chan P C, MacFarlane G D. Efficacy and safety of vitamin D3 intake exceeding the lowest observed adverse effect level. Am J Clin Nutr 2001;73(2):288-294
Heaney R P, Davies K M, Chen T C, Holick M F, Barger-Lux M J. Human serum 25-hydroxycholecalciferol response to extended oral dosing with cholecalciferol. Am J Clin Nutr 2003;77(1):204-210
Magnesium: King Dana E, Mainous III Arch G, Geesey Mark E, Woolson Robert F. Dietary Magnesium and C-reactive Protein Levels. J Am Coll Nutr Jun 2005;24(3):166-171
Ford E S, Mokdad A H. Dietary magnesium intake in a national sample of US adults. J Nutr Sep 2003;133(9):2879-82
Cotruvo J, Bartram J, eds. “Calcium and Magnesium in Drinking-water : Public health significance.” Geneva, World Health Organization, 2009.
Digestive enzymes: Balch Phyllis, Balch James. Prescription for Natural Healing. New York: Avery Trade, 2010. Print.
Gut dysbiosis: Lipski Elizabeth. Digestive Wellness. New York: Mc-Graw Hill. 2005. Print.
Steinhoff U. Who controls the crowd? New findings and old questions about the intestinal microflora. Immunol Lett Jun 2005;99(1):12–6
Probiotics: Interview with Dr. Timothy Gerstmar, N.D. Aspire Natural Health, Redmond WA. February 16, 2012.