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acetaldehyde, 171
acetaminophen (Tylenol) warning, 172
Acta Biomed (journal), 244
Acta Oncologica (journal), 246
activity factor calculation, 176–77
adipocytokines
overview, 38, 41, 49, 243
interleukins, 41, 57–58, 205, 308, 310–11, 320–21
leptin, 41, 59, 240, 324–25
TNF, 41, 57, 68, 69, 205, 308, 310–11, 321
adipose tissue, 40, 57–58, 240
adrenal function, 225, 311
adrenaline, 306, 307, 308, 310, 314–15
advanced glycation end products (AGEs), 30, 49
Advances in Breast Cancer Research (journal), 334
Advances in Nutrition (journal), 136, 168
advocating for yourself, 12
aerobic exercise, 244–49, 256–57, 268–69
AGEs (advanced glycation end products), 30, 49
alcohol, 89, 126, 170–71, 319
acetaminophen warning, 172
allergic reactions
overview, 307
cortisol vs., 148, 250
to dairy including whey protein, 102–3, 156
food-allergy testing, 103
to gluten, 151–52
GMO-related, 156
and lgE antibodies, 69–71
mushrooms vs., 225–26, 429
to peanuts, 181–82
Th2 cytokines vs., 62, 63, 222–27
allicin, 134, 138–39, 421
Almond Butter Cookies, Flourless, 441
aloe vera, 200, 213
alpha-galactosidase enzyme, 181
alpha-lipoic acid, 205, 231
Alternative Therapies (journal), 44
Alzheimer’s disease, 51–52, 347
Ambrosia Fruit Salad, 440
American Academy of Pediatrics, 156
American Autoimmune Related Diseases Association, 60
American Heart Association, 130, 165
American Journal of Clinical Nutrition, 50, 97, 134–35, 144, 156, 166, 214–15
American Journal of Epidemiology, 217, 334
American Journal of Gastroenterology, 68
American Journal of Nutrition, 324–25
American Journal of Preventive Medicine, 243
American Journal of Roentgenology, 345
American Journal of Surgery, 345
Ames, Bruce, 39
amino acids
overview, 97
aspartic acid, 332
cysteine, 129–30, 335, 336, 375
deficiency from protein-deficient diet, 197
in eggs, 361, 375
glutamate, 131, 132–33
glutamic acid, 336
glutamine, 73–74, 157, 200, 213, 222
glycine, 129–30
phenylalanine, 332
and plant-based diets, 100–101
in protein powders, 101–3
and thyroid health, 129–30
tryptophan, 326, 413, 418
tyrosine, 129, 326
anemia, 112, 114, 124, 151
angiogenesis, 36, 116, 135–36, 310
Angiology (journal), 136, 206
Annals of Clinical and Laboratory Science, 223–24
Annals of Epidemiology, 48, 119–20
Annals of Surgery, 113
Annual Review of Anthropology, 98
Annual Review of Nutrition, 166
anthocyanins, 99–100, 134–36, 386–87
antibodies, 69–71, 103, 222, 224
anti-inflammatories
aloe vera, 213
alpha-lipoic acid, 205
butyrate, 65
capsaicin, 394, 436
cauliflower, 360
curcumin, 195–96, 219–20, 224, 374
garlic as, 139
ginger, 139, 371, 386, 398, 409
glutamine, 73–74, 157, 200, 213, 222
jalapeños, 436
omega-3 fatty acids, 3, 98–99, 137–38, 201, 205, 222, 385
probiotic for colitis, 156–57
for rebuilding your body, 196, 203, 221
recipes, 383
spinach, 421
See also cortisol; vitamin D
antinutrients in unfermented soy, 164–65
antioxidants
overview, 200–201
alpha-lipoic acid, 205, 231
apples, 431, 436–37
artichoke, 378
beta-carotene, 137, 427
body’s built-in system, 203–4
and cancer treatment, 211
foods with, 134–36, 139, 367, 368, 386–87, 432
in ginger, 139, 371, 386, 398
glutathione, 335–36
in grape seed, 173, 174, 200–201, 215
in green tea, 216
HDL, 27–28, 105–6, 115, 166, 204
lycopene, 134–35, 137, 224, 382, 388
OPCS, 215
quercetin, 134–36, 139, 224, 378
selenoproteins, 129
vitamin C, 115–16, 137–38, 204, 213–15, 329–30
vitamin E, 121, 196
See also cruciferous vegetables
apoptosis, 35, 135, 215, 310
Archives of Internal Medicine (journal), 24, 229, 320–21, 323–24
Archives of Opthalmology, 137
aromatase, 46, 140, 149, 210–11
arterial inflammation biomarkers, 340
artichoke, 378
artificial flavors and colorings, 170
artificial sweeteners, 332–33
ashwagandha, 225
Asian Journal of Andrology, 133
Asian Red Slaw, 419
asparagus, 396
aspartame, 332
aspartic acid, 332
Aspergillus flavus, 182
assessing your health
overview, 77–79, 84–85
questions, 79–84
See also medical tests
astragalus, 226
atherosclerosis
overview, 27, 28, 30–31
and autoimmune diseases, 34
causes of, 25
and cortisol, 312
diseases associated with, 160
and mercury toxicity, 330
and vitamin D deficiency, 120–21
See also coronary artery disease
Atherosclerosis (journal), 166
atrial fibrillation (AFib), 197–99
Australian Family Physician (journal), 246–47
autism, 68, 329
autoimmune diseases
overview, 60–61, 222–23
causes of, 25, 71
celiac disease, 66, 152, 348, 349
food triggers, 61–62, 63
gluten reaction-related, 152
and heart disease, 34
leaky gut syndrome-related, 66, 67
medical tests, 348–50
and mercury toxicity, 331
and overfat or obesity, 58–59
relationship to other diseases, 22–23
scleroderma sufferer’s story, 61–62
and stress, 314–15
Th1-and Th2-dominant conditions, 63
type 1 diabetes, 48–49
and vitamin D level, 120
See also leaky gut syndrome
Autoimmunity Reviews (journal), 57, 59, 314
avocados, 362, 435
bacon, 361–62, 382
Banana Muffins, Gluten-Free, 442
Banana Oatmeal (var.), 365–66
basal metabolic rate (BMR), 175–76
B cells, 60, 64–65
Bean Dip, Tuscan, 439
Beef Confetti Bowl, 418
Beef Kebobs, Grilled, 402–3
Beef Shank, 391–92
berries, 135–36, 432, 443
Best Practice & Research Clinical Endocrinology (journal), 321–22
Best Practice & Research Clinical Immunology (journal), 321
beta amyloid plaques, 51–52
beta-carotene, 137, 427
beta-casomorphin 7 (BMC-7), 103
beta-glucans, 139–40, 225
biliary cirrhosis, 349
Biochemical Journal, 214
Biochemical Pharmacology, 214
Biochemistry and Cell Biology (journal), 226
bioflavonoids, 215
Biological Psychiatry (journal), 244, 321
biomarkers, 337–38, 339–40. See also medical tests
biotin, 111, 231
Bison Burgers with Salsa, 370
Bison Meatloaf with Salsa (var.), 370
bisphenol A (BPA), 328, 333
Bland, Jeffrey, 13, 21
Blastocystis hominis parasite, 62
Bliss, David, 237
Bliss, Holly, 317
blood sugar
overview, 94–95
and cancer treatment, 210–11
and carbohydrates, 148
and cortisol, 250–51, 313
and glycemic index, 161–64
and insulin levels, 162–63
problem regulating, 51
refined grain spikes, 154
regulating, 228–32, 394
and sleep loss, 323–24
and stress, 312
supportocols for, 51
blood sugar-related tissue damage, 30, 40–41, 47, 49
Blueberry Smoothie, 432
blue corn chips, 386–87, 435
body composition
overview, 3, 8–10
bioelectrical body composition analyzer, 233
body types, 241–43
built-in antioxidant system, 203–4
and cancer, 38, 39–40
and exercise results, 251–54
and functional medicine, 4, 12–14, 21, 23, 54–55, 71, 339–40
losing fat and saving muscle, 239–41, 250, 252
measurements of your body, 235–36, 241
restoring your health with DIET, 10–11
rules for health of, 141–49
and stress, 313–14
transforming your body, 236–41, 253
as trigger for multiple diseases, 75–76
See also body fat; caloric needs; functional medicine; internal terrain; overfat and obesity
body fat
overview, 40
body fat calipers, 177
and body types, 241–43
and breast cancer, 46
and cancer, 55–57
and death rates for cancer, 57
and estrogen, 149, 246
and immune system, 240
medical tests for metabolism and, 127, 350–51
oxidation of, 245, 246
percentage calculation, 177–78
weight loss vs. fat loss, 239–41
body mass index (BMI), 20, 177, 234–35, 352
body types, 241–43
bone health
and calcium, 122–23
and phosphorous, 128
and vitamin D, 117, 118
BPA and BPA-free containers, 168
Brain, Behavior, and Immunity (journal), 320–21
Bratislava Medical Journal, 115
breakfast, importance of, 144, 180
breast cancer, 45–48, 138, 140, 216, 322, 345
breast milk, 155
British Journal of Pharmacology, 224
British Medical Journal, 246
broccoli, 364–65, 379, 392–93, 420, 426
Broccoli, Sesame, 426
Broccoli & Kale Pasta, 392–93
Broccoli Rabe, 420
Brogan, Kelly, 244
Brussels Sprouts, Roasted, 424
butyrate, 65
B vitamins, 110–12, 110–14, 199, 207, 341–42, 368, 391, 408
Cabbage, Kale & Beans, Tuscan, 430
Cabbage & Carrot Soup, 371
cabbage recipes, 371, 379, 386, 423, 430
Cabbage Salad, Crunchy, 379
caffeic and chlorogenic acids, 434
calcitriol, 48, 117, 119–20, 215–16, 230
calcium, 122–23, 158
caloric needs
overview, 175
activity factor calculation, 176–77
basal metabolic rate calculation, 175–76
body fat percentage calculation, 177–78
body mass index, 177, 234–35, 352
daily caloric intake calculation, 179–80
fat loss adjustment calculation, 178–79
calorie counting, 184, 185–88
calories, 92
cancer
overview, 35–37, 342
and body fat, 55–57
breast cancer, 45–48, 138, 140, 216, 322, 345
causes of, 25, 37–41, 46–47, 52
from dairy products, 156
deaths from, 23–24
and diabetes or high insulin, 50
and DNA mutations, 35–36, 323, 334
and environmental toxins, 334
foods or nutrients that prevent or control, 135, 138, 139–40, 195–96
gluten reaction-related, 152
and leaky gut syndrome, 67
MALT, 202
medical tests, 342–46
melanoma, 118
and melatonin, 322
metastasis process, 36, 40, 215, 217, 310–11, 322
oncogenic potential tests, 343
patient experiences, 209–10
prognosis and effectiveness of treatment tests, 344–45
rebuilding yourself, 41–45, 196
relationship to other diseases, 22–23
and sleep loss, 39, 322–23
and stress, 310–11
survivor deals with aftermath, 114
vitamin C vs., 116, 213–15
vitamin D vs., 47–48, 119–20, 215–16, 218, 229
See also chemotherapy; supplements for rebuilding during cancer care
Cancer and Metastasis Reviews, 217
Cancer Discovery (journal), 218
Cancer Epidemiology, Biomarkers & Prevention (journal), 156, 217
Cancer Research (journal), 135, 138, 195–96, 246, 310
capsaicin, 394, 436
carbohydrates, 93–98, 148
Carcinogenesis (journal), 46, 217, 334
Cardiovascular Diabetology, 160
cardiovascular disease
overview, 26
blue and purple fruits and vegetables vs., 136
and cholesterol, 28
and endurance training, 245
medical tests and biomarkers, 340–42
sedentary lifestyle factor, 243
and sleep loss, 322
stick-and-clog theory, 27–28
and vitamin D, 120–21
See also coronary artery disease; heart disease
cardiovascular system, 330
carnosine, 74
carotenoids, 404
casein, 49, 101, 102, 103, 155–56, 328, 329
catechins, 134
cauliflower, 360–61, 363, 379
Cauliflower & Leek Fritters, 360–61
celebrating your transformation, 238–39
celiac disease, 66, 152, 348, 349
Cell (journal), 218
Centers for Disease Control (CDC), 20–21, 124
“Cereal Grains: Humanity’s Double-Edged Sword” (Cordain), 119, 150
chemotherapy
overview, 41–45
exercise during, 246
free radical damage, 214–15
inflammation blocking effects of, 57
secondary cancers related to, 334
side effects, 209, 211, 221–22
and supplements, 210, 211–12, 217–22
and thyroid, 346
Zembroski’s experience, 4–6
chemotherapy-induced peripheral neuropathy (CIPN), 221–22
chicken
free-range, 168
recipes, 374, 395–99, 402–4, 407, 414–15
Chicken, Thai Curried, 414–15
Chicken Kebobs, 402–4
Chicken Sausage & Sweet Potatoes, 395–96
Chicken Stir-Fry, 396–97
chickpeas, 436
Chili, Chester’s, 394
Chinese Chicken, 398–99
Chinese Journal of Integrative Medicine, 226
chloride (Cl), 131
chlorophyll, 137–38
chocolate, organic dark, 172
cholesterol, 26, 27–28, 105–6
choline, 395
chromium, 231
chronic diseases. See disease and diseases; individual diseases
chronic inflammation, 25
circadian rhythm, 250, 319, 323, 325
Circulation (journal), 27, 166, 205, 244, 246–47, 311–12, 342
Cleansing Ginger Cabbage Soup, 386
Clinical Practice & Epidemiology in Mental Health (journal), 244
cobalamin (B12), 111–12, 341–42, 391
coconut, 414
Cod, Thai Curried, 414–15
Cod Oreganato, 399–400
coffee, 172–73
colitis, 156–57
colon cancer, 50, 135
Color-Changing Shrimp Stir-Fry, 400–401
color of fruits and vegetables. See phytonutrients
condiment substitutes, 174
congestive heart failure, 123
conjugated linoleic acid (CLA), 105
constipation, 213
contamination reduction, 89, 335–36, 396
copper, 123
Co Q10/Coenzyme Q10, 205–6
Cordain, Loren, 119, 150
coronary artery disease
causes of, 25, 30
diseases associated with, 160
LDL particles and free radicals, 22
and melatonin levels, 321
and partially hydrogenated fats, 166–67
patient’s stents experience, 31–33
propensity for, 106–7
red fruits and vegetables vs., 134–35
stages of development, 28–29
strokes compared to, 33–34
supplements for rebuilding from, 203–8
treatments for, 26, 29–30
vitamin C vs., 115
vitamin D vs., 120–21
See also atherosclerosis
cortisol
overview, 307
and autoimmune diseases, 314–15
and blood sugar, 250–51, 313
and body composition, 313
and cancer microenvironment, 310
and exercise, 250–51
and leaky gut syndrome, 65–66, 68–69, 307–8
and sleep loss, 199
and stress, 308–9, 312
and weight loss, 148–49
C-reactive protein (CRP), 58, 159, 204, 206
crisis care, 13
Crohn’s disease, 66, 67–68, 126
Cruciferous Salad, Crispy, 373
cruciferous vegetables
overview, 181
benefits of, 56
broccoli, 364–65, 379, 392–93, 420, 426
Brussels sprouts, 424
cabbage, 371, 379, 386, 423, 430
cauliflower, 360–61, 363, 379
kale, 380–81, 392–93, 430
nutrients in, 138
cucumbers, 385
curcumin, 195–96, 219–20, 224, 374
current state analysis, 237
Curried Chicken Salad, 374
Curried Turkey Salad (var.), 374
curry powder or paste, 361, 374, 414–15
custom-made diet. See personal food plan
cysteine, 129–30, 335, 336, 375
Cytokine (journal), 221–22
cytokines
overview, 308
and autoimmune diseases, 314–15
balance between lymphocytes and, 346
and cancer, 310–11
from sleep deprivation, 320–21, 325
Th1/Th2 immune response, 60, 62, 63, 222–27
See also adipocytokines
cytotoxic T (CT) cells, 310
dairy industry, 158
dairy products
overview, 155–56, 157–58, 329
casein in, 49, 101, 102, 103, 155–56, 328, 329
disorders associated with, 156–57
food substitutions, 158–59, 173, 189, 363
in high-protein diets, 98
milk, 155–56
whey protein, 101–3
Danish Medical Bulletin, 202
dark green vegetables
as calcium source, 158
for diabetics, 229
recipes, 368–69, 376–78, 380–81, 392–93
spinach, 421
zucchini noodles, 417
death
from diabetes-related cardiovascular disease, 49
mortality data, 23–24
death receptor pathway, 37
deep-vein thrombosis, 118
deglycyrrhizinated licorice (DGL), 74, 200
depression, 244
detoxification, 89, 138, 335–36, 396. See also cruciferous vegetables
Devilicious Curried Eggs, 361–62
DHA (docosahexaenoic acid), 98–99, 201
Diabetes, Obesity and Metabolism (journal), 228
Diabetes Care (journal), 30, 196, 228, 229
Diabetes (journal), 49
diabetes mellitus
overview, 48–50, 227
and Alzheimer’s disease, 51–52
and breast cancer, 47
and environmental toxins, 334
management of, 148
medical tests, 347
and sleep apnea, 50
and sleep loss, 323–25
and stress, 312
supplements for rebuilding from, 227–32
supportocols, 51
See also blood sugar
Diabetology & Metabolic Syndrome (journal), 41, 196
dichlorodiphenyltrichloroethane (DDT), 333–35
diet
overview, 9–10, 193–95
during cancer treatment, 210–11
as DIET: Decide, Indulge, Enjoy, Transform, 10–11, 236
eat right recommendations, 180–82
effect of eating after 6 or 7 P.M., 143–49, 252–53, 326
effect of smoking vs., 24
historical changes, 107–8
portion control, 193–94
and signals to genes, 21–22
and sleep loss, 319
and stress-control ability, 315–16
See also food substitutions; whole foods
diet types
calorie-restriction, 9–10, 142–43, 252
gluten elimination, 72–73, 151–52
high-calorie, low nutrient, processed foods, 68, 141, 142–43, 210–11, 242, 324–25
high carb, 97–98
high-nutrient, low-calorie foods frequently, 141–43, 180
no-meat, no-fat, 98
plant-based/vegan, 100–101, 112, 125
Western/SAD, 69, 147, 165
See also personal food plan
digestive enzymes, 200
Dilled Eggs (var.), 361
dinner food choices for preventing fat, 147–48, 184
disease and diseases
overview, 19–21
from alcohol consumption, 170–71
causes of death, 23–24
chronic, 19–21, 75–76, 136
genetics and, 19, 21–24, 35–36, 37–38, 45, 342
individual’s role in development of, 4, 7, 8–9
relationships of multiple conditions, 21–23
See also individual diseases Disease
Delusion, The (Bland), 13, 21
DNA mutations and cancer, 35–36, 323, 334
doctor-patient relationship
communication challenge, 12–13
firing non-attentive doctors, 16–17
and supplement choices, 125, 127, 196, 199, 200, 206–7, 221, 226
and workout plan, 247
Dr. Z’s Fast & Easy Snacks, 433
dysbiosis, 65–66, 68, 69, 70–71
dysbiosis (SIBO), 65–66, 68, 69, 70–71
eat for your genes, 88, 91. See also diet; nutrition
echinacea, 226
Egg & Avocado on Toast, 362–65
Egg & Olive Salad, 375
Eggplant Tapenade, 434
eggs, 99, 168, 360–65, 366–68, 375
egg white protein, 101, 102–3
ellagic acid, 134–36
Endocrinology (journal), 335
endothelium, 28, 120–21, 311, 321–22
endothelium damage, 30, 321–22, 341–42
endotoxins (LPS), 30–31, 68, 69, 74
endurance training, 245, 308
enteric nervous system, 64
Environmental Health Perspectives (journal), 331, 334, 335
Environmental International (journal), 331
environmental toxins, 333–35
and cancer, 38
EPA (eicosapentaenoic acid), 201, 205
epigallocatechin-3-gallate (EGCG), 195–96, 216–17, 218–19
epithelelium, 64–65. See also leaky gut syndrome
erythropoietin (EPO), 346
essential amino acids, 97, 100–102
essential fatty acids, 98, 99, 104
estrogen, 38, 46–47, 55–56, 149, 210–11, 246, 322, 339
estrogen receptors, 56
European Heart Journal, 123, 322
European Journal of Applied Physiology, 247
European Journal of Clinical Investigation, 228
European Journal of Clinical Nutrition, 107–8, 181
Excitotoxins (Blaylock), 131
exercise
overview, 11, 232, 233, 243–44, 303
aerobic exercise, 244–49, 256–57, 268–69
best time for, 249–51
and cortisol, 250–51
and diet, 242
eating prior to exercise, 250, 251, 303
endurance training, 245, 308
failure to see results, 251–54
health benefits, 243–44, 246
lack of, 38, 242–43
and potassium levels, 128–29
and protein requirements, 101, 103
rebuild exercise log, 270–72
recovery time, 256, 303
schedule for, 256–57, 268–69
sleep loss from afternoon or later exercise, 319, 325
staying power, 254
and stress-control ability, 315–16
See also high-intensity interval training; strength training
Exercise and Sports Sciences Reviews (journal), 243
factory-farmed foods, 99, 168
fad diets, 8–9
fats, 104–6, 165–67, 169, 174
fatty acids
overview, 57–58
from alcohol consumption, 171
butyrate, 65
from fructose consumption, 94
in meats, 391
omega-3, 3, 98–99, 137–38, 201, 205, 222, 385
recipes, 378
trans fats, 105–6
fennel, 395
fermented soy products, 164–65
fertility and zinc, 133
fiber, 96–97, 153–54. See also fruits and vegetables fibroblast protein, 40
Finland cohort study of vitamin D and diabetes, 230
fish
recipes, 385, 389, 399–400, 406, 408–9, 411–12, 414–15
toxins in, 328, 330–31, 333
wild vs. farm-raised, 168
Fish Pouches, Poached, 406
fish toxicity, 330, 331
flavonoids, 135–37, 139, 206–7
flavonol, 431
Flourless Almond Butter Cookies, 441
folate, 111, 137–38, 341–42
Food and Drug Administration (FDA), 166
Food and Nutrition Sciences (journal), 155
food labels, 130, 153, 160, 167, 168–70, 417, 439
foods that damage or kill
overview, 149–50, 329
alcohol, 170–72
caffeine overload, 172–73
chocolate bars with less than 70% cacao, 172
dairy products, 155–58
factory-farmed meat, eggs, and fish, 168
hydrogenated fats, 105–6, 165–67
refined grains, 150–55
soy, 164–65
sugars, 159–64, 163, 169, 173–74, 329, 441
See also gluten; processed foods
food substitutions
overview, 173–74, 184, 189–91
for condiments, 174
for dairy products, 158–59, 173, 189, 363
for oils, 174
for sugars, 173–74, 441
See also diet
food toxins, 329–33
free radicals
alcohol damage, 171
and atherosclerosis or coronary artery disease, 203–4
chemotherapy-related damage, 214–15
from diabetes, 49
and disease development, 22, 29, 116
garlic vs., 421
lycopene vs., 134–35
selenium vs., 129
Frontiers in Bioscience (journal), 57
fructan, 139
fructose, 94–95
Fruit & Mint Salad, 421
fruits, 189–90, 404–5, 421, 423, 431, 440, 442–43
fruits and vegetables
overview, 109, 140
anthocyanins, 99–100, 134–36, 386–87
juicing, 163–64
See also phytonutrients
functional medicine, 4, 12–14, 21, 23, 71, 339–40. See also patient examples throughout the book
furanocoumarins, 137
future state for transformation, 239
garlic, 138–39
Garlic Spinach, 421–22
gastric bypass surgery, 112–13, 114, 201
gastritis, 202
Gastroenterology (journal), 69
gastroesophageal reflux disease (GERD), 74–75, 201
gastrointestinal (GI) tract
diseases or disorders, 61–62, 74–75, 95–96
GALT, 64–65
and gastric bypass surgery, 112–13, 114
H. pylori infection, 75, 113, 201, 202
and magnesium deficiency, 126
supplements during cancer treatment, 212–13
See also leaky gut syndrome
genetically-modified organisms (GMOs), 103, 165
genetic risk, testing for, 346–47
genetics and disease, 19, 21–24, 35–36, 37–38, 45, 342
Genetics and Molecular Research (journal), 218
ghrelin, 324–25
GI Effects Comprehensive Profile, 72
ginger, 139, 371, 386, 398
Ginger Cabbage Soup, Cleansing, 386
gingerol, 386
ginseng, 226
gliadin, 49
glucagon, 146–48, 247
glucose, 51, 94–95, 230, 231, 334, 386–87. See also diabetes mellitus
glucosinolates, 138
glutamate, 131, 132–33
glutamic acid, 336
glutamine, 73–74, 157, 200, 213, 222
glutathione, 335–36
gluten
and autoimmune diseases, 155, 329
celiac disease, 152
cross-reactive foods, 155
elimination diet, 72–73, 151–52
gluten-free products warning, 153
and leaky gut syndrome, 65, 66
testing for diseases related to, 349
Gluten-Free Banana Muffins, 442
glycation, 30
glycemic index (GI), 161–64, 189–90
glycine, 129–30
glycogen, 145
good manufacturing practices (GMP) for supplements, 200
grains, refined, 119, 150–55, 174, 329–30
grapefruit and medications warning, 137
grape seed, 173, 174, 200–201, 215
green beans, 408–9, 428
green tea (EGCG), 195–96, 216–17, 223–24, 230–31
growth hormone (GH), 247, 320
Guacamole, 435
guided active breathing, 317
gut-associated lymphoid tissue (GALT), 64–65, 73
H. pylori, 75, 113, 201, 202
Harvard School of Public Health, 165
Hashimoto’s thyroiditis, 67, 350
health, your control of your, 39–40
health assessment. See assessing your health
health care system, 13. See also doctor-patient relationship
health examinations (yearly physical exams), 31–33
Health Psychology, 309
heart attack process, 28–29
heart disease
overview, 26
atrial fibrillation, 197–99
congestive heart failure, 123
deaths from, 23–24
and HIIT, 247
and mercury toxicity, 330–31
and overfat or obesity, 58
relationship to other diseases, 22–23, 34
and sleep loss, 321–22
and stress, 311–12
supplements for rebuilding from, 203–8
heart muscle damage biomarkers, 341
heavy metals, 328, 330–31, 335
hemoglobin, 124
hemoglobin A1c, 54, 230, 238, 352
herbs, spices, and other seasonings, 180, 183
hesperidin, 134–35
heterocyclic amines, 99–100, 331, 423
high-calorie, low nutrient, processed foods diet, 68, 141, 142–43, 210–11, 242, 324–25
high-density lipoprotein (HDL), 27–28, 105–6, 115, 166, 204
high-fructose corn syrup (HFCS), 94–95, 159
high-intensity interval training (HIIT)
overview, 11, 88, 245
Dr. Z’s routine, 247–48, 255–56
as precursor to strength training, 303
for rebuilding from diabetes, 51
research on, 246–47
starting out, 247, 248, 249
with weights, 255–56, 257, 303
Wingate protocol, 245–46
See also aerobic exercise; strength training
homocysteine, 341–42
hormone replacement therapy (HRT), 46
hormones
adrenaline, 306, 307, 308, 310, 314–15
erythropoietin, 346
estrogen, 38, 46–47, 55–56, 149, 210–11, 246, 322, 339
ghrelin, 324–25
growth hormone, 247, 320
leptin, 324–25
melatonin, 320, 321, 322, 323
norepinephrine, 306, 307, 308, 310, 314–15, 324
progesterone
regulating, 373
testosterone, 197–98, 339
and thyroid, 129–30, 342
See also cortisol
hospital errors, deaths from, 25–26
Hummus, 436, 438
hydrogenated fats/artificial trans fats
overview, 105–6, 166
and coronary artery disease, 166–67
hypochlorhydria, 75
hypokalemia, 128–29
hypothyroidism, 67
hypoxia-inducible factor 1 (HIF1) protein, 40, 214
immune system
overview, 222
and body fat, 240
and cancer cells/metastasis, 36
and EGCG, 223–24
function of, 60
and inflammation run amuck, 25
and leaky gut syndrome, 66
and melatonin, 322
and nervous system, 244
stress response, 307, 308–9
testing the immune response, 348
and vitamin D, 120
zinc dependence, 133
See also autoimmune diseases
immunoglobulin E (IgE) antibodies, 69–71, 103, 224
Indian Journal of Medical and Paediatric Oncology, 213
Indian Journal of Pharmacology, 48
indole-3-carbinol (I3C), 56, 138, 195–96
inflammation
overview, 25
and Alzheimer’s disease, 52
and atherosclerosis, 27–28
and BMC-7, 103
and cardiovascular disease, 34
and dairy products, 156–57
and depression, 244
and diabetes, 49
hydrogenated fats-related, 166
from sedentary lifestyle, 243
and sleep loss, 320–21
and statins, 29–30
and stress, 308
from visceral fat, 40–41
See also anti-inflammatories; cytokines; individual diseases
insulin
overview, 145, 147–48
and blood sugar, 162–63
and cancer treatment, 210–11
cells rejecting signals from, 159–60
and cortisol, 312
and exercise, 247
and sleep loss, 324
insulin-like growth factor 1 (IGF1), 41, 47, 48, 50, 52
insulin resistance, 40–41, 148, 228–29, 230–31, 312, 319, 324
Integrative Cancer Therapies (journal), 41, 50, 209
interferon gamma (IFN), 69
interleukins, 41, 57–58, 205, 308, 310–11, 320–21
internal terrain
assessment of man with AFib, 197–98
and breast cancer, 46
detoxifying, 89, 138, 335–36, 396
disease development due to, 21–22, 25, 49–50
and reasons for poor health, 337–39
reconstructing with re-act supportocols, 87–89
and toxins, 328
See also body composition
International Diabetes Federation (IDF), 49
International Journal of Cancer, 135
International Journal of Obesity, 247
International Journal of Oncology, 215
Intestinal Antigenic Permeability Screen, 72
Intestinal Permeability Assessment, 71–72
In Vivo (journal), 214
iodine, 123–24
iron, 123–24
Jalapeño-Apple Salsa, 436–37
James, John, 25–26
Journal of Agricultural and Food Chemistry, 225
Journal of Allergy and Clinical Immunology (journal), 321
Journal of Alzheimer’s Disease, 52
Journal of Applied Physiology, 246, 247, 255, 308
Journal of Atherosclerosis and Thrombosis, 204
Journal of Biological Chemistry, 138
Journal of Cancer, 215, 219
Journal of Cancer Prevention, 215
Journal of Cardiovascular Nursing, 207
Journal of Chemotherapy, 214
Journal of Clinical Endocrinology and Metabolism, 208, 311
Journal of Clinical Investigation, 57, 310–11
Journal of Clinical Oncology, 47
Journal of Epidemiology Community Health, 45
Journal of Gastroenterology, 74–75
Journal of Gastroenterology and Hepatology, 307
Journal of Ginseng Research, 226
Journal of Invasive Cardiology, 120–21, 208
Journal of Lipid Research, 160, 166
Journal of Medical Biochemistry, 160
Journal of Medical Microbiology, 65
Journal of Medicine and Life, 322
Journal of Nutrition, 50, 98, 140, 209
Journal of Nutrition and Metabolism, 33–34, 247
Journal of Oncology, 216
Journal of Patient Safety, 25–26
Journal of Pharmaceutical and Biomedical Sciences, 214
Journal of Pharmaceutical and Clinic Toxicology, 218–19
Journal of Pharmacognosy and Phytochemistry, 223–24
Journal of Pineal Research (journal), 321
Journal of Skin Cancer, 118
Journal of Sports Science and Medicine, 102
Journal of the American College of Cardiology, 204
Journal of the American College of Nutrition, 126
Journal of the American Medical Association (JAMA), 23–24, 143
Journal of the American Oil Chemists’ Society, 165
Journal of Toxicological Sciences, 100
juicing, 163–64
kale, 380–81, 392–93, 430
Kale Salad, 380–81
Kale & White Bean Soup, 381
kebob recipes, 402–4
ketosis, 97–98
kidney disease, 98
lactase, 95
lactose, 95
lactose intolerance, 95–96
Lamb Kebobs, Grilled, 402–3
Lamb Shank, 391–92
Lancet (journal), 181, 309, 321
LDL. See low-density lipoprotein
leaky gut syndrome
overview, 65–66
and atherosclerosis, 30–31
GI tract overview, 64–65
medical tests, 71–72, 348–49
rebuilding from, 72–75
and stress, 65–66, 68–69, 307–8
symptoms, 66, 72
lectins, 181–82, 329
legumes
overview, 72–73, 181
recipes, 375–76, 381, 394, 436–38, 439
Lemon Chicken, Quick, 407
Lemon-Fresh Quinoa with Herbs, 422
leptin, 41, 59, 240, 324–25
L-glutamine, 73–74, 157, 200, 213, 222
licorice root (DGL), 74
lifestyle and health, 39–40
lipids (fats), 27
lipopolysaccharides/endotoxins (LPS), 30–31, 68, 69, 74
lipoproteins, 27–28
low-density lipoprotein (LDL)
and alpha-lipoic acid, 205
and avocados, 435
and free radicals, 22
and hydrogenated fats, 105–6, 166
and lycopene, 134–35, 388
role of, 27–28, 28–29
tomatoes vs., 388
and vitamin C, 115
and vitamin E, 196
lutein, 135–37
lycopene, 134–35, 137, 224, 382, 388
lymphocytes
overview, 60–61, 64–65
and autoimmune diseases, 62–63
balance between cytokines and, 346
B cells, 60, 64–65
NK cells, 37, 57, 139–40, 246, 310
T cells, 37, 60–63, 64–65, 120, 225
macronutrients
overview, 92
carbohydrates, 93–98, 148
fat, 104–6, 165–67, 169, 174
See also protein
macrophages, 29
magnesium, 125–27, 228–29, 230, 395
maitake mushrooms, 225
mammography, 345
manganese, 127
Mango & Black Bean Salsa, 437
Manhattan Clam Chowder, 382–83
mean corpuscular hemoglobin (MCH), 342
measurements of your body, 235–36, 241
meatloaf recipes, 370, 401
meats
grass-fed vs. factory-farmed, 99, 168
preparing, 99, 100, 331, 423
recipes, 370, 383, 391–92, 401–4, 418
salt in cured meats, 131
Mediators of Inflammation (journal), 225
medical apathy, 16
Medical Hypothesis (journal), 156
Medical Journal of Malaysia, 345
medical tests
Alzheimer’s disease, 347
autoimmune diseases, 348–50
for body fat and metabolism, 127
cancer, 342–46
cardiovascular system, 340–42
for celiac disease, 152
for coronary artery disease, 29, 106–7
diabetes, 347
diagnosis for workaholic, 54
food-allergy testing, 103
general health profile, 351–52
GI distress, 61–62
for H. pylori, 202
for heart disease, 106–7
IgE food-allergy tests, 103
for iron deficiency, 125
for leaky gut syndrome, 71–72
for metabolism and body fat, 127, 350–51
patient’s diet as source of problems, 95–96
post-cancer treatment, 6
as reinforcement for transformation, 238
ultrasound, 345
for vitamin D level, 121, 208
worksheet for tracking, 353
See also biomarkers
Medicine & Science in Sports & Exercise (journal), 243
meditation, 316–17
Mediterranean Salad, 378
meet recipes, 402–3
melanoma, 118
melatonin, 320, 321, 322, 323
mental health, 244
mercury contamination, 328, 330–31
metabolic syndrome, 243
Metabolic Syndrome and Related Disorders (journal), 246
metabolism
of glucose, 51, 230, 231, 334, 386–87
and muscle tissue, 240–41, 250
Metabolism (journal), 181, 247
metallothionein, 331
metastasis process, 36, 40, 215, 217, 310–11, 322
methanol toxicity, 332
microbiome/gut microbiota, 65, 68, 73
micronutrients, 92. See also minerals; phytonutrients; vitamins
Middle Eastern Burger, 383
Milken Institute, 21
Mind of Your Own, A (Brogan), 244
minerals
overview, 122
calcium, 122–23
copper, 123
iodine, 123–24
iron, 123–24
magnesium, 125–27
manganese, 127
phosphorous, 128
potassium, 128–29
selenium, 129–30
sodium, 130–33
zinc, 133
Molecular Aspects of Medicine (journal), 223–24
monosodium glutamate (MSG), 131, 132–33
monounsaturated fats, 105
Monsanto, 142, 165
mortality data, 23–24
motivation for transformation, 236, 238
mucosa-associated lymphoid tissue (MALT), 202
mucositis, 213
Muffin Tin Frittatas, 363–64
multidrug resistance-associated protein (MRP), 217, 218
multiple sclerosis (MS), 34, 349
multivitamin/mineral formula, 201
muscle tissue, 240–41, 250
Mushroom & Broccoli Frittata, 364–65
mushrooms, 139–40, 225–26
recipes, 363, 364–65, 429
Mushroom Salad, Sweet, 429
Mutation Research (journal), 52
myelin sheath, 27
myoglobin, 124
n-acetylcysteine (NAC), 201, 204
naltrexone (LDN), 227
National Cancer Institute, 116
National Institutes of Health (NIH), 316–17
National Resources Defense Council (NRDC), 330
natural killer (NK) cells/T lymphocytes, 37, 57, 139–40, 246, 310
Nature Reviews (journal), 36, 119–20, 218, 309, 310
Navy Bean Soup, Hearty, 375–76
nervous system damage, 132, 330
neurotransmitters in the GI tract, 64
New England Journal of Medicine
on body fat and death rates for cancer, 57
on breast cancer and genes, 45
on cancer metastasis, 36
on cholesterol, 27, 28
on niacin, 207
on vitamin C effects, 115–16
on vitamin E and LDL, 196
niacin (B3), 111, 199, 207
nitric oxide, 136
nitrosamines in processed foods, 52
non-Hodgkin’s lymphoma
recovery from, 7–8
treatment for, 4–6
norepinephrine, 306, 307, 308, 310, 314–15, 324
Nurses’ Health Study, 158, 229
nutraceuticals. See supplements
NutraSweet (aspartame), 332
nutrition
overview, 88, 91, 104
antinutrients in unfermented soy, 164–65
during cancer treatments, 44–45
in chocolate, 172
deficiencies in Americans, 143
nutrient deficiency as cause of disease, 9–10, 39–40, 211
and strokes, 33–34
See also macronutrients; micronutrients; phytonutrients; whole foods
Nutrition and Cancer (journal), 216, 219
Nutrition Journal, 118–19
Nutrition & Metabolism, 143
Nutrition Research and Practice (journal), 224
nuts and seeds, 181–82
Oatmeal, Power, 365–66
obesity
causes of, 25
as chronic diseases, 20
See also overfat and obesity
Obesity (journal), 131–32
Obesity Reviews, 148–49
oil substitutes, 174
oligomeric proanthocyanidin complexes (OPCS), 215
omega-3 fatty acids, 3, 98–99, 137–38, 201, 205, 222, 385
oncogenes, 35
onions, 139
Orange-Lime Shrimp with Apricot Rice, 404–5
organotin compounds, 333
osteomalacia, 117
osteoporosis, 118
overfat and obesity
overview, 53
adipose tissue, 40, 57–58
and alcohol consumption, 171
and autoimmune diseases, 58–59
biomarker tests, 350–51
body fat and body types, 241–43
burning fat and not making more fat, 143–45, 146–48
and cancer, 55–57
and cancer treatment, 210–11
conditions linked to, 59
and diabetes, 57–58
effect of eating after 6 or 7 P.M., 143–49, 252–53, 326
environmental toxins linked to, 334–35
estrogen and, 149
and heart disease, 58
and insulin resistance, 324, 325
lifestyle changes for overcoming, 144–45, 147–48
medical tests, 350–51
overweight vs. overfat, 235
reasons for, 141
and sleep loss, 324–25
workaholic with erratic eating habits, 54–55
oxidation by free radicals, 22, 29
oxidative metabolism of estrogen, 56
pantothenic acid (B5), 111
Pantry Salad, 380
partially hydrogenated vegetable oil, 105–6, 165
Peanut Butter Cookies, Flourless (var.), 441
peanuts, 181–82, 330
Pediatrics (journal), 158
perceptions and stress, 315
perfluorinated compounds (PFCs), 333, 334
peripheral neuropathy, chemotherapy-induced (CIPN), 221–22
pernicious anemia, 112
persistent organic pollutants (POPs), 333–35
personal food plan
overview, 182–84
creating a personal plan, 194–95
fast food choices, 192–93
meal planning worksheet samples, 185–88
optimal diet, 193–95
optimal foods, 189–91
for rebuilding from diabetes, 232
for workaholic with fear of Parkinson’s disease, 54
Perspectives in Cancer Research (journal), 46
P-glycoprotein, 217, 218
Pharmaceutical Research (journal), 37–38
pharmaceuticals
acetaminophen warning, 172
grapefruit warning, 137
naltrexone, 227
and nutraceuticals, 127, 199
statins, 26, 29–30, 32, 206
and vitamin depletion, 195
and vitamin K, 122
See also chemotherapy
Pharmacological Reports (journal), 244
phenylalanine, 332
phosphorous, 128
Phsiological Reviews (journal), 246
phthalates, 333, 334
Physiological Reviews, 66
phytates/phytic acid, 151, 164, 329
phytonutrients
overview, 134
in apples, 431, 436–37
in blue and purple fruits and veggies, 135–36, 386–87
in green fruits and veggies, 137–38
in orange and yellow fruits and veggies, 137
in red fruits and veggies, 134–35
in white and tan fruits and veggies, 138–40
pictures from before and after your transformation, 236
pine bark extract (pycnogenol), 215, 224
plaque in arteries, 29
pleasure vs. discipline and health, 77–78
PLOS ONE (journal), 49, 230–31
Poached Fish Pouches, 406
polychlorinated biphenyls (PCBs), 333–35
polycystic ovary syndrome (PCOS), 338–39
polyphenols, 215, 231
polyunsaturated fats, 105
polyvinyl chloride (PVC), 333
portion control, 193–94
potassium, 128–29, 137–38
Power Oatmeal, 365–66
Practice & Research Clinical Endocrinology (journal), 321
pregnancy, zinc during, 133
primary Sjögren’s syndrome (pSS), 34
probiotics
overview, 73, 200
for balancing gut’s bacterial flora, 70, 96, 200
for colitis, 157
for parasite in the GI tract, 62
Proceedings of the National Academy of Sciences, 206
Processed-Food Disorder, 141–42
processed foods
overview, 10–11
and Alzheimer’s disease, 52
and cancer, 38
canned foods to avoid, 168
and coronary artery disease, 28
endothelium damage from, 30, 69
environmental and health costs, 141–42
flipping fat storing switches, 113
gluten-free products warning, 153
grains, 151–52
as high-calorie, low nutrient diet, 68, 141, 142–43, 210–11, 242, 324–25
high-sugar meal-replacement drinks, 163
history of, 108
meats, 331–32
salt in, 130–31
simple refined carbs, 93, 94–95
progesterone, 339
progress report form, 354
Prostate (journal), 215
protein, 97–100, 101–3, 113, 114, 190. See also amino acids; chicken; eggs; fish; meats; seafood; turkey
protein bars warning, 193
proton pump inhibitors (PPIs), 74–75
Psychosomatic Medicine (journal), 149, 309, 313
Public Health Reports (journal), 21
pulmonary embolism, 118
Pumpkin Oatmeal (var.), 365–66
pyridoxine (B6), 111
quercetin, 134–36, 139, 224, 378
quinoa, 154
Quinoa Tabouleh, 384–85
Quinoa with Herbs, Lemon-Fresh, 422
radiation as cancer treatment, 44
radiation/radiotherapy, 209
Raj, Madhwa, 219–20
r-alpha-lipoic acid, 205
re-act to rebuild, 86–88, 90. See also contamination reduction; eat for your genes; high-intensity interval training; sleep; stressors and stress reaction
reboot your internal clock. See sleep
rebuild records, 352–54
recipe chart, 356–59
recording your rebuild, 352–54
recovering from disease
overview, 3, 10–12, 75–76
five steps to, 10–12
using DIET: Decide, Indulge, Enjoy, Transform, 10
vision of what you want, 11–12
recovery time after exercise, 256, 303
Red Cabbage, Onions & Oranges, 423
reinforcement for transformation, 238
relaxation, 316
resistance training. See strength training
resources, 445–46
restless leg syndrome, 126–27
resveratrol, 135–36
rheumatoid arthritis (RA), 34, 63, 349–50
riboflavin (B2), 110–11
rickets, 117
Roux-en-Y gastric bypass, 112–13, 114
salads
Classic Vinaigrette, 377
Crispy Cruciferous Salad, 373
Crunchy Cabbage Salad, 379
Curried Chicken Salad, 374
Egg & Olive Salad, 375
Healthy Heart Salad, 379
“Just Wing It,” 376–77
Kale Salad, 380–81
Lemon-Fresh Quinoa with Herbs, 422
Mediterranean Salad, 378
Pantry Salad, 380
Quinoa Tabouleh, 384–85
Salmon Salad, 385
Seasonal Salad, 425
Sweet Mushroom Salad, 429
Taco-less Taco Salad, 386–87
“This Rocks,” 378
Tuna Salad, 389
salads, fruit
Ambrosia Fruit Salad, 440
Fresh Fruit & Mint Salad, 421
Summer Fruit Salad, 443
Waldorf Salad, 431
Salmon, Summer Poached, 411–12
Salmon & Green Beans, Sauteed, 408–9
Salmon Salad, 385
Salsa & Eggs, Tangy, 368
salt, 130–33, 169, 174
saturated fats, 104
Sauteed Salmon & Green Beans, 408–9
Scandinavian Journal of Medicine and Science in Sports, 243–44
Scrambled Eggs & Sun-Dried Tomatoes, 367
Scrambled Eggs & Sweet Potatoes, 366–67
Seafood Lettuce Tacos, 409–10
seafood recipes, 382, 396–97, 400–401, 404–5, 409–10
Seasonal Salad, 425
sedentary behaviors vs. exercise, 242–43
selenium, 129–30, 201
selenoproteins, 129
Sesame Broccoli, 426
Shrimp, Orange-Lime, with Apricot Rice, 404–5
shrimp stir-fries, 396–97, 400–401
Simone, Charles, 44
Slaw, Asian Red, 419
sleep
overview, 318, 319–20, 327
for controlling stress, 315
cortisol vs., 199
importance of, 11, 89, 326
rebuilding with, 325–26
sleep apnea, 50, 54–55, 319
sleep loss and disease
overview, 318–20
cancer, 39, 322–23
diabetes, 323–25
heart disease, 321–22
inflammation, 320–21
obesity, 324–25
small intestine bacterial overgrowth/dysbiosis (SIBO), 65–66, 68, 69, 70–71
Smoked Salmon Eggs, Devilicious (var.), 361–62
Smoky Bacon Eggs, Devilicious (var.), 361–62
Snacks, Dr. Z’s Fast & Easy, 433
sodium/salt, 130–33, 169, 174
Sophocles, 26
soups and stews
Chester’s Chili, 394
Cleansing Ginger Cabbage Soup, 386
Kale & White Bean Soup, 381
Manhattan Clam Chowder, 382–83
squash as a bowl, 415
Tomato Soup, 388
Turkey & Vegetable Stew, 415–16
soy products
overview, 164–65
GMO soy beans, 103, 165
soy protein isolate, 101, 102, 103
Spanish Stuffed Peppers, 410–11
Spiced Sweet Potato Cubes, 427
spices, 180, 183
Spicy Garlic Hummus, 438
spinach, 421
Spinach, Garlic, 421–22
Splenda (sucralose), 332–33
Sports Drink, Homemade, 433
standard American diet (SAD), 69, 147, 165. See also processed foods
states of change for transformation, 237–41, 253
statins, 26, 29–30, 32, 206
stick-and-clog theory, 27
stick-and-clog theory of cholesterol, 27
stir-fry recipes, 390, 396–97, 400–401
strength training
overview, 254–56
Dr. Z’s routine, 255–57
top 10 build-and-burn exercises, 258–67
See also high-intensity interval training
strength training exercises
abdominal oblique, 302
back extension, 282
barbell bench press, 273
barbell curl, 287
barbell lying triceps extension, 291
barbell military press, 283
barbell squat, 294
barbell upright row, 286
concentration curl, 288
crunches, 267
dip, 293
dumbbell bench press, 274
dumbbell calf raise, 266
dumbbell front raise, 284
dumbbell squat, 263
dumbbell triceps extension, 292
flat bench fly, 276
high-knee step up, 265
incline dumbbell bench press, 275
lat pull-down, 277
leg extension, 296
leg press, 295
lunge, 264
lying leg curl, 297
medicine ball crunch, 300
one-arm dumbbell row, 259
preacher curl, 289
pull-up, 278
push-ups, 258
rear dumbbell raise, 285
seated cable row, 279
seated dumbbell calf raise, 299
seated dumbbell press, 255–56, 260
stability ball crunch, 301
stability ball extension, 281
standing calf raise, 298
standing dumbbell curl, 261
superman, 280
triceps kickback, 262
triceps push-down, 290
stressors and stress reaction
overview, 305–7, 317
and autoimmune disease, 314–15
and blood sugar, 51
and body composition, 313–14
and cancer, 38
cancer microenvironment and, 310–11
coach for dealing with, 11
controlling, 315–17, 326
cortisol effect, 148–49
and diabetes, 312
and heart disease, 311–12
and inflammation, 308
and leaky gut syndrome, 65–66, 68–69, 307–8
major illness related to, 304–5
response controls, 89
and sleep, 253
and sleep loss, 324
sustained environmental stress, 116
symptoms, 307
and wound healing, 309
String Beans & Tomatoes, 428
strokes, 33–34
subcutaneous fat, 40, 53, 240
substitutes. See food substitutions
sucralose, 332–33
sucrose, 94, 159
sugars, 159–64, 163, 169, 173–74, 329, 441
Summer Fruit Salad, 443
Summer Poached Salmon, 411–12
sumo-wrestler diet, 147
Super-Moist Turkey Meatballs, 413–14
supplements
overview, 195–96, 203, 221, 232
during cancer treatments, 44–45
choosing, 196, 199–201
good manufacturing practices for, 200
OPC-3, 136
and pharmaceuticals, 127, 199
plant-based, for autoimmune disease, 222–23
rebuilding from autoimmune diseases, 223–27
rebuilding from diabetes, 227–32
rebuilding from heart disease, 203–8
for repairing gut lining, 72–73
See also minerals; probiotics; vitamins
supplements for rebuilding during cancer care
overview, 209, 220–22
anticancer nutrients, 215–17
antioxidants, 213–15
enhancing chemotherapy, 217–20
GI tract and digestion aids, 212–13
supportocols (support protocols)
overview, 24, 87
re-act supportocols, 87–89
and rebuilding during cancer treatments, 44–45
rebuilding from chronic health issues, 72–75
See also supplements
support system, 238
Sweet Mushroom Salad, 429
sweet potatoes, 366–67, 414–15, 427
synthetic non-foods, 142. See also processed foods
systemic inflammation, 308
systemic lupus erythematosus (SLE), 34
Taco-less Taco Salad, 386–87
tannins, 135–36
T cells, 37, 60–63, 64–65, 120, 225
testosterone, 197–98, 339
Th1/Th2 immune response, 222–27
Thai Curried Cod or Chicken, 414–15
thiamine (B1), 110
thyroid gland, 67, 123–24, 129–30, 197, 225, 346, 350
thyroid hormones, 129–30, 342
thyroxine (T4), 129–30
tomatoes, 367, 382, 428
Tomato Relish, 438–39
Tomato Soup, 388
total metabolic rate (TMR), 176–77
toxins
overview, 11, 328–29, 336
artificial flavors and colorings, 170
cruciferous vegetables vs., 138
detoxification, 89, 138, 335–36, 396
in environment, 333–35
flavoring syrups for coffee, 172–73
in food, 329–33
trans fats as, 105–6, 165–67
See also contamination reduction
trans fats
hydrogenated fats, 105–6, 165–67
naturally-occurring, 105, 167–68
transition state analysis, 237–39
Trends in Molecular Medicine (journal), 57
triiodothyronine (T3), 129–30
tryptophan, 326, 413, 418
tumor necrosis factor (TNF), 41, 57, 58, 68, 69, 205, 308, 310–11, 321
tumor-suppressor genes, 35
Tuna Salad, 389
Turkey Bolognese, 417
Turkey Confetti Bowl, 418
Turkey Meatballs, Super-Moist, 413–14
turkey recipes, 374, 410–11, 413–18
Turkey & Vegetable Stew, 415–16
Tuscan Bean Dip, 439
Tuscan Cabbage, Kale & Beans, 430
Tylenol (acetaminophen) warning, 172
type 1 diabetes, 48–49
type 2 diabetes, 48, 49–50, 159–60
type 3 diabetes, 52. See also Alzheimer’s disease
tyrosine, 129, 326
ulcerative colitis, 66, 67–68
ultrasound, 345
unsaturated fats, 105
Vaccine (journal), 225
vegetables, 190–91. See also cruciferous vegetables; fruits and vegetables
Vegetable Soup, Chunky, 372
Vegetable Stir-Fry, 390
villi lining the intestine, 64–65, 66, 152
Vinaigrette, Classic, 377
visceral fat, 40, 53, 148–49, 159, 240, 313
vision of what you want, 11–12
vitamin A, 110
vitamin B12 (cobalamin), 111–12, 341–42, 391
vitamin C, 115–16, 137–38, 204, 213–15, 329–30, 360
vitamin D
overview, 116–17, 121, 200
as calcitriol, 48, 117, 119–20, 215–16, 230
and cancer, 47–48, 119–20, 215–16, 218, 229
as chemo sensitizer, 218
deficiency of, 117–18, 229
for healthy teeth and bones, 117, 118
and immune response, 120
and rebuilding from autoimmune diseases, 226–27
for rebuilding from heart disease, 208
for rebuilding with diabetes, 229–30
Vitamin D Council, 208
vitamin E, 121, 196
vitamin K, 121–22, 137–38
vitamins, 109–10. See also supplements; individual vitamins
vulnerable plaque in arteries, 29
Wake Forest University School of Medicine, 313
Waldorf Salad, 431
water component of the human body, 92–93, 180–81
water consumption, 180
weight loss
and cortisol, 148–49
losing fat, saving muscle, 239–41, 250, 252
Western diseases, source of, 8
whey protein, 101–3, 155–56
white blood cells, 60–61, 70. See also lymphocytes
whole foods, 10–11, 39–41, 154. See also individual foods
Wingate protocol, 245–46
World Gastroenterology Organisation Practice Guidelines, 152
World Health Organization (WHO), 20–21, 151
World Review of Nutrition and Dietetics (journal), 119
wound healing and stress, 309
zeaxanthin, 135–37
Zembroski, Robert “Dr. Z”
about, ix–x
advocating for himself, 12
biographical info, 3–8
cancer experience, 209–10
contact information for, 14
exercise routines, 247–48, 255–57
stress leads to chest tumor, 304–5
zinc, 133, 391
zinc-carnosine, 74
zucchini noodles, 417
Zucchini Pancakes, 368–69