SUPERFOODS FOR A SUPERLIFE
LETrsquoS GET ENERGIZED
PROTEIN amp EXERCISE
copy drjoel
copy drjoel
1 Why is protein important 2 What is the best source of
protein
3 What is a complete vs
non complete protein 4 How much protein do you
need
5 How can I get my daily
protein
WHAT YOUrsquoLL LEARN TODAY
copy drjoel
6 What are the advantages of vegan
protein (Methionine Restriction)
7 What are the nutrients cautions for
veganvegetarian diets
8 Am I low in protein amp Can I eat too
much protein
WHAT YOUrsquoLL LEARN TODAY
copy drjoel
9 Exercise amp Sarcopenia
10 Exercise amp Energy
11 Top 10 Exercises
12 Exercise amp Hot Flashes
13 Protein Powder Comparison
14 Coconut Water ldquo Naturersquos
Gatoraiderdquo
15 B12 amp Folic Acid
1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN
bull Skin Hair Organs Connective Tissue Muscles (1)
bull Enzymes Energy Neurotransmitters
bull Digestion Detoxifcation Immunity Hormones (1)
bull Protein Turnover Re-synthesis Ongoing (2)
bull RESERVE OF FUEL (4 KCALGRAM)
(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull
Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4
(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently
available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports
COMPLETE PROTEIN All 9 Essential Amino Acids Animal meat dairy eggs fish etc
PlantVegan blackblack
eyedchick peassoy beans
amaranth buckwheat hemp
seed spirulina cashews chia
hemp pistachios pumpkin seeds
turnip greens (1-21)
3 COMPLETE VS INCOMPLETE
INCOMPLETE PROTEIN
lt 9 Essential Amino Acids PlantVegan beans rice grains
legumes (other than soy)
and vegetables
PlantVegan ltlysine (methionine
and threonine)(22)
(22) Young VR Pellett PL (1994) Plant proteins in relation to human protein and amino acid
nutrition (PDF) AMERICAN JOURNAL OF CLINICAL NUTRITION 59 (5 Suppl) 1203S-1
You Can Put Your Calculators Away
Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)
Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765
IF I AM VEGANVEGETARIAN DO I NEED TO
CALCULATE COMPLETE PROTEINS
EVERY MEAL
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
copy drjoel
1 Why is protein important 2 What is the best source of
protein
3 What is a complete vs
non complete protein 4 How much protein do you
need
5 How can I get my daily
protein
WHAT YOUrsquoLL LEARN TODAY
copy drjoel
6 What are the advantages of vegan
protein (Methionine Restriction)
7 What are the nutrients cautions for
veganvegetarian diets
8 Am I low in protein amp Can I eat too
much protein
WHAT YOUrsquoLL LEARN TODAY
copy drjoel
9 Exercise amp Sarcopenia
10 Exercise amp Energy
11 Top 10 Exercises
12 Exercise amp Hot Flashes
13 Protein Powder Comparison
14 Coconut Water ldquo Naturersquos
Gatoraiderdquo
15 B12 amp Folic Acid
1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN
bull Skin Hair Organs Connective Tissue Muscles (1)
bull Enzymes Energy Neurotransmitters
bull Digestion Detoxifcation Immunity Hormones (1)
bull Protein Turnover Re-synthesis Ongoing (2)
bull RESERVE OF FUEL (4 KCALGRAM)
(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull
Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4
(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently
available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports
COMPLETE PROTEIN All 9 Essential Amino Acids Animal meat dairy eggs fish etc
PlantVegan blackblack
eyedchick peassoy beans
amaranth buckwheat hemp
seed spirulina cashews chia
hemp pistachios pumpkin seeds
turnip greens (1-21)
3 COMPLETE VS INCOMPLETE
INCOMPLETE PROTEIN
lt 9 Essential Amino Acids PlantVegan beans rice grains
legumes (other than soy)
and vegetables
PlantVegan ltlysine (methionine
and threonine)(22)
(22) Young VR Pellett PL (1994) Plant proteins in relation to human protein and amino acid
nutrition (PDF) AMERICAN JOURNAL OF CLINICAL NUTRITION 59 (5 Suppl) 1203S-1
You Can Put Your Calculators Away
Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)
Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765
IF I AM VEGANVEGETARIAN DO I NEED TO
CALCULATE COMPLETE PROTEINS
EVERY MEAL
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
1 Why is protein important 2 What is the best source of
protein
3 What is a complete vs
non complete protein 4 How much protein do you
need
5 How can I get my daily
protein
WHAT YOUrsquoLL LEARN TODAY
copy drjoel
6 What are the advantages of vegan
protein (Methionine Restriction)
7 What are the nutrients cautions for
veganvegetarian diets
8 Am I low in protein amp Can I eat too
much protein
WHAT YOUrsquoLL LEARN TODAY
copy drjoel
9 Exercise amp Sarcopenia
10 Exercise amp Energy
11 Top 10 Exercises
12 Exercise amp Hot Flashes
13 Protein Powder Comparison
14 Coconut Water ldquo Naturersquos
Gatoraiderdquo
15 B12 amp Folic Acid
1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN
bull Skin Hair Organs Connective Tissue Muscles (1)
bull Enzymes Energy Neurotransmitters
bull Digestion Detoxifcation Immunity Hormones (1)
bull Protein Turnover Re-synthesis Ongoing (2)
bull RESERVE OF FUEL (4 KCALGRAM)
(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull
Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4
(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently
available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports
COMPLETE PROTEIN All 9 Essential Amino Acids Animal meat dairy eggs fish etc
PlantVegan blackblack
eyedchick peassoy beans
amaranth buckwheat hemp
seed spirulina cashews chia
hemp pistachios pumpkin seeds
turnip greens (1-21)
3 COMPLETE VS INCOMPLETE
INCOMPLETE PROTEIN
lt 9 Essential Amino Acids PlantVegan beans rice grains
legumes (other than soy)
and vegetables
PlantVegan ltlysine (methionine
and threonine)(22)
(22) Young VR Pellett PL (1994) Plant proteins in relation to human protein and amino acid
nutrition (PDF) AMERICAN JOURNAL OF CLINICAL NUTRITION 59 (5 Suppl) 1203S-1
You Can Put Your Calculators Away
Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)
Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765
IF I AM VEGANVEGETARIAN DO I NEED TO
CALCULATE COMPLETE PROTEINS
EVERY MEAL
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
WHAT YOUrsquoLL LEARN TODAY
copy drjoel
9 Exercise amp Sarcopenia
10 Exercise amp Energy
11 Top 10 Exercises
12 Exercise amp Hot Flashes
13 Protein Powder Comparison
14 Coconut Water ldquo Naturersquos
Gatoraiderdquo
15 B12 amp Folic Acid
1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN
bull Skin Hair Organs Connective Tissue Muscles (1)
bull Enzymes Energy Neurotransmitters
bull Digestion Detoxifcation Immunity Hormones (1)
bull Protein Turnover Re-synthesis Ongoing (2)
bull RESERVE OF FUEL (4 KCALGRAM)
(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull
Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4
(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently
available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports
COMPLETE PROTEIN All 9 Essential Amino Acids Animal meat dairy eggs fish etc
PlantVegan blackblack
eyedchick peassoy beans
amaranth buckwheat hemp
seed spirulina cashews chia
hemp pistachios pumpkin seeds
turnip greens (1-21)
3 COMPLETE VS INCOMPLETE
INCOMPLETE PROTEIN
lt 9 Essential Amino Acids PlantVegan beans rice grains
legumes (other than soy)
and vegetables
PlantVegan ltlysine (methionine
and threonine)(22)
(22) Young VR Pellett PL (1994) Plant proteins in relation to human protein and amino acid
nutrition (PDF) AMERICAN JOURNAL OF CLINICAL NUTRITION 59 (5 Suppl) 1203S-1
You Can Put Your Calculators Away
Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)
Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765
IF I AM VEGANVEGETARIAN DO I NEED TO
CALCULATE COMPLETE PROTEINS
EVERY MEAL
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN
bull Skin Hair Organs Connective Tissue Muscles (1)
bull Enzymes Energy Neurotransmitters
bull Digestion Detoxifcation Immunity Hormones (1)
bull Protein Turnover Re-synthesis Ongoing (2)
bull RESERVE OF FUEL (4 KCALGRAM)
(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull
Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4
(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently
available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports
COMPLETE PROTEIN All 9 Essential Amino Acids Animal meat dairy eggs fish etc
PlantVegan blackblack
eyedchick peassoy beans
amaranth buckwheat hemp
seed spirulina cashews chia
hemp pistachios pumpkin seeds
turnip greens (1-21)
3 COMPLETE VS INCOMPLETE
INCOMPLETE PROTEIN
lt 9 Essential Amino Acids PlantVegan beans rice grains
legumes (other than soy)
and vegetables
PlantVegan ltlysine (methionine
and threonine)(22)
(22) Young VR Pellett PL (1994) Plant proteins in relation to human protein and amino acid
nutrition (PDF) AMERICAN JOURNAL OF CLINICAL NUTRITION 59 (5 Suppl) 1203S-1
You Can Put Your Calculators Away
Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)
Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765
IF I AM VEGANVEGETARIAN DO I NEED TO
CALCULATE COMPLETE PROTEINS
EVERY MEAL
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
COMPLETE PROTEIN All 9 Essential Amino Acids Animal meat dairy eggs fish etc
PlantVegan blackblack
eyedchick peassoy beans
amaranth buckwheat hemp
seed spirulina cashews chia
hemp pistachios pumpkin seeds
turnip greens (1-21)
3 COMPLETE VS INCOMPLETE
INCOMPLETE PROTEIN
lt 9 Essential Amino Acids PlantVegan beans rice grains
legumes (other than soy)
and vegetables
PlantVegan ltlysine (methionine
and threonine)(22)
(22) Young VR Pellett PL (1994) Plant proteins in relation to human protein and amino acid
nutrition (PDF) AMERICAN JOURNAL OF CLINICAL NUTRITION 59 (5 Suppl) 1203S-1
You Can Put Your Calculators Away
Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)
Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765
IF I AM VEGANVEGETARIAN DO I NEED TO
CALCULATE COMPLETE PROTEINS
EVERY MEAL
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
You Can Put Your Calculators Away
Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)
Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765
IF I AM VEGANVEGETARIAN DO I NEED TO
CALCULATE COMPLETE PROTEINS
EVERY MEAL
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
10-25 ~ 1 gkg Body Weight (kg=lbs22)
RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)
bullModerate Health Seniors amp Exercise 12gkg (055)
bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)
bullIe 125 lbs = 69 gmday moderate- 103 significant
bullIe 180 lbs=99 gmday moderate-148 significant
bull Recommended monitoring with your health care team
4 HOW MUCH PROTEIN DO I NEED
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
4 HOW MUCH PROTEINMEAL
WOMEN 20-25meal
MEN 25-30meal Frequency= 2-3 hours
Absorption Rate= 13g-10ghr(1)
Liver Breakdown = 25-30 gramsmeal (1)
Caution Digestive Imbalance
(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport
Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g
Fish 35 oz =21g
Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g
Nuts and Seeds frac14 cup 8-9 g
Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g
Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
Meat Amount Protein Vegan Amount Protein
Beef (most cuts)
35 oz 245 grams
Tofu frac12 cup 20
grams Chicken 35 oz 30
grams Spirulina 3 Tbsp 15
grams
Fish 35 oz ~22
grams
Tempeh frac12 cup 15
grams
Tuna 6 oz can 40
grams
Soy Beans frac12 cup 14
grams
Milk Yogurt 1 cup 7-10
grams
Green Beans frac12 cup 13
grams
Cheese 1 oz 6-8
grams
Buckwheat frac12 cup 115
grams
Egg 1 6 grams Hemp Seeds 3 Tbsp 10
grams
Beans amp
Legumes
frac12 cup
(cooked)
7-10
grams
Pumpkin Seeds frac14 cup 98
grams
Quinoa 1 cup 9 grams
Nuts amp Seeds frac14 cup 4-8
grams
PROTEIN SOURCES TABLE
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
Foods
Tofu- Add to soups salads entreacutees and desserts
Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads
Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles
Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base
Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use
chopped nuts in vegetable sauces or pesto
Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in
smoothies or in baking such as cookies muffins bread
Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces
Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche
Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make
an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche
smoothies
Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe
Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009
ADD PROTEIN QUICK TIPS
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 1 cup oatmeal 6
1 cup soy milk 7
2 Tbsp almonds 4
Lunch 1 cup quinoa salad 9
1 cup Vegetarian Baked Bean Stew
12
Dinner 35 oz salmon 21
1 cup cooked broccoli 4
1 cup cooked brown rice 5
2 Tbsp almonds
4
Snack 1 medium apple
Total 72 grams
SAMPLE MALE
WELL HEALTH
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
copy drjoel
SAMPLE FEMALE
SPECIAL NEEDS
MEAL PROTEIN SOURCE PROTEIN (gm)
Breakfast 2 slices whole grain toast 6
2 Tbsp peanut butter 8
1 cup soy milk 8
Lunch 1 cup lentil soup ( frac12 cup lentils)
9
1 medium sweet potato 25
2 cups salad with frac12 avocado
1 ounce sesame seeds
2
65
2 Tbsp almonds 4
Dinner 35 oz salmon 21
1 cup cooked quinoa salad
frac12 cup edamame beans
10 sprigs parsley
9
145
03
1 cup peas 5
Snack 1 cup soy milk 8
Total 1038
Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
6 METHIONINE RESTRICTED DIET (MRD)
Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo
Animal Studies Tumor growth more slowly spread less often and improved longevity
Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)
Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc
MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)
Vegan Animal Products Higher Methionine
Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11
httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf
McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction
feasible as a life extension strategy PMID18789600
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
7 WHAT ARE COMMON DEFICIENCIES FOR
VEGANSVEGETARIANS VEGAN NUTRIENT PLUS
Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals
Lower Calories Saturated Fat amp Cholesterol (1)
VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12
Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)
LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)
Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk
Alternatives (Fortified)
Calcium Dark Greens Nuts amp Seeds Beans amp Legumes
Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils
Oats Sweet Potato Peanuts
Vitamin B2 Almonds Mushrooms Sesame Seeds
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast
Zinc Beans Nuts Whole Grains
Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios
Pumpkin Seeds
Threonine Watercress Spirulina Soy
Methionine Limit 2mgkg Vegan Benefits
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
8 AM I LOW IN PROTEIN
bull Energy low
bull Mood low motivation
bull Hair loss brittle splitting or reduced pigmentation
bull Nails weak brittle white lines across ( Muehrcke`s lines)
bull Muscle weakness fatigue post exercise
bull Wound healing slow
bull Digestion diarrhea constipation or both
bull Blood disorders clotting hemoglobin concerns
bull Water retention moon shaped face
bull Skin rashes
bull Cognition poor
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
8 CAN I EAT TOO MUCH PROTEIN
bull FAT amp WEIGHT
bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL
bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance
bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes
bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism
Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of
Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6
doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
FOOD INSULIN INDEX (FII) Measures blood INSULIN levels
EXCESS CARBS
amp
PROTEIN
INSULIN ELEVATION
IGF-1 FAT STORAGE
CANCER RISK
Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX
Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN
RATING
GLYCEMIC INDEX
GLYCEMIC LOAD
FRUCTOSE INSULIN INDEX
SATIETY SCORE
Serving Size (grams)
PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz
Beef Protein B2B3 Zn C
B12 Fe PCu Se
(Choleterol)
0 0 0 51 176 3 oz
Lamb Protein B2 B3 B12 Fe
Zn Cu Se (Cholesterol)
0 2 0 na na 3 oz
Chicken Protein B3 B6 P Se
(Cholesterol)
0 0 0 na na 3 oz
Turkey Protein B2 P Se
(Cholesterol Na)
0 1 0 na na 3 oz
Fish Protein B3 B12 PSe
(Cholesterol )
0 0 0 59 225 3 oz
Eggs Protein B2 B12 P Se
(Cholesterol Saturated
fat)
0 0 0 31 150 1 egg
Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal
of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5
copydrjoel
COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD
Adzuki( aduki) 41 45 min 3 cups
Black ( turtle) 31 1-1 12 hr 3 cups
Black-eyed peas 31 30 min 2 frac12 cups
Chickpeas ( garbanzo
beans)
41 1-1 12 hr
3 cups
Great Northern Beans 31 1-1 12 hr 2 frac34 cups
Kidney or red beans 31 1-1 12 hr 2 frac34 cups
Lentils brown 21 30 min 3 cups
Lentils green 21 30-45 min 2 cups
Lentils red 21 15-20 min 3 cups
Lima beans 31 1 hr 3 cups
Mung beans 31 45 min 3 cups
Navy ( pea) or small white
beans
31 45-60 min 1 frac34 cups
Pinto or pink beans 31 45-60 min 3 frac14 cups
Soybeans 41 2-3 hr 2 frac34 cups
Split peas green or yellow 41 45-60 min 2 cups
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
ADD SLOWLY amp SMALLER ie black beans lentils
LARGER NEXT ie fava pinto
PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water
poured over amp rest at room temperature drain fresh water to
cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda
CANNED Drain amp Rinse
copy drjoel
REDUCE BELLY BLOATING
ldquoRAFFINOSErdquo
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan
MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)
HEALTHY FATS w-3 (412 DV)
WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells
HEART w-3 gt Nitric Oxide amp BONES Menopause
CANCER 11000th the potency of human estrogens
May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
VITAMINS amp MINERALS B vitamins
Magnesium Manganese Potassium Iron Zinc Copper
BLOOD PRESSURE Natural Diuretic (high-potassium
low-sodium)
CHOLESTEROL Soluble fiber ldquogelrdquo
Source of weak phytoestrogens
copy drjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
PROTEIN 21 percent of the calories from protein
VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)
Riboflavin Folate Copper Manganse
WEIGHT Low glycemic index food diabetic friendly food
HEART Cholesterol (soluble fiber ldquo gelrdquo)
Source of weak phytoestrogens
copy drjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
REDUCES RISK Cancer Heart Disease Diabetes amp
Hypertension
BALANCES Hormones amp Immunity
INCREASES Energy Mood Sleep Quality
Digestion
WEIGHT Natural Endorphins amp Stress (Cortisol)
STRENGTHENS Muscles Bones amp Mind
copy drjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
STRENGTH TRAINING As we age our need to rebuild our muscles increases
Sarcopenia bull30 total loss with age
bullAge 30 plus frac12 lbyear
bullfrac12 lb burns 50-100 calories per day
bullMuscle Loss slows down metabolism by up to 45
bullAge 40 250-500 less calories
bullAge 50 500-1000 less caloriesday
copy drjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)
FA
CT
ldquoRegular Exercise= 30 minutes
day or 60 minutes 5 days a week
moderate to vigorous physical
activityrdquo
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
TYPES OF EXERCISE 1 Cardiovascular
2 Weight Bearing
3 Yin Stretching amp Yoga
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY
30 minutes of each Cardio amp Strength Training
TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban
poling swimming canoeing kayaking or gentle biking
TIP-Arrange social activities around exercise ie nine and dine
golfing walking around the canal and then going for a tea
playing tennis with the kids copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor
Goal Prioritize Rest Exercise Timing amp Yin Exercise
PHASE II INTRODUCING EXERCISE Your energy = 5-610
ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of
when the body needs to rest
PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N
Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as
a part of prevention and well health
copy drjoel
EXERCISE amp ENERGY
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily
Several shorter bouts of activity are just as beneficial
GOALS Achievable amp Maintainable
SOCIAL EVENTS Family or Friend Affair
ie Friday lsquoNine and Dinersquo with friends biking to the school
with the kids
SUPPORT Community events that promote physical
activity copy drjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
REVIVELIFE TOP 10 EXERCISES
EXERCISE AND HOT FLASHES
Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve
httprevivelifecliniccom20110307having-hot-flashes-think-exercise
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
copy drjoel
SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT
HEALTH ACTION PROTEIN (gm)30gm serving
WHEY PROTEIN ISOLATE or CONCENTRATE
Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive
Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout
Antioxidant-Glutathione
Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health
25 grams
SOY Complete Vegan Caution hormone cancers
Isolate-more isoflavones
Anti-estrogenic Isoflavones
Fat burning General health Menopausal sxrsquos Breast cancer risk reduction
20-25 grams
BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk
Easy on digestion 15 grams
HEMP Incomplete Pair with grains vegetables grains Vegan
Buy organic Breakfast
W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery
10 grams
PEA Incomplete Pair with grains vegetables grains Vegan
Isolate-low in fat zero carbohydrates
25 grams
PROTEIN POWDERS
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo
Electrolytes Potassium Chloride Sodium Calcium Magnesium
Vitamins and Minerals Same level as our plasma
ldquoFluid of Liferdquo Natural Isotonic
Pacific War of 1941- 45 Plasma transfusions
Health Benefits Electrolytes Energy Immunity amp pH
Low in Carbs 99 fat free
copy drjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation
Homocysteine breakdown
Deficiency may be linked to stomach oral and cervical cancers
Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the
July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed
journal of the American Cancer Society
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad
Black Beauty Sliders
Protein Power Soup
H-Bonus Bean Salad H-Chickpea Curry
H-Lentil Walnut Loaf
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel
THIS WEEKS CHECKLIST PROTEIN amp EXERCISE
Grocery Store Beans Dried Canned
EthnicInternational
Recipe X 1 Beans
Exercise Top 10
copydrjoel