F O O D AS M E D I C I N E E V E R Y D A Y R Y H ECLAIM OUR EALTH W W F ITH HOLE OODS Julie Briley, ND & Courtney Jackson, ND Portland, Oregon Copyright © 2016 by Julie Briley, ND and Courtney Jackson, ND All rights reserved. NUNM Press 2016 Original impression published by NCNM Press (2016) ISBN 978-0-9771435-6-6 Managing Editor: Nichole Wright Illustrations by Jesse Nellis Photography by Jenny Bowlden and Vanessa Morrow No part of this book may be reproduced without written permission from the publisher or copyright holder, except for a reviewer who may quote brief passages in a review; nor may any part of this book be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or other, without written permission from the publisher or copyright holder. NUNM Press National University of Natural Medicine 049 SW Porter Street Portland, Oregon 97201, USA www.nunm.edu Production: Fourth Lloyd Productions, LLC Individuals with serious health problems need to be under the care of a physician. Information in this book is intended to supplement, not replace, advice and treatments provided by one’s doctor or trained health professional. Printed in the United States of America ISBN: 978-1-945785-08-5 paperback Library of Congress Control Number: 2016949693 To FAME series and ECO project participants — past, current, and future. Table of Contents Dedication Table of Contents List of Tables Foreword Preface Acknowledgements Introduction The Wisdom Of Traditional Diets Nourish Yourself With Fat Nourish Yourself With Carbohydrates Nourish Yourself With Protein Reading Food Labels The FAME Plate Strategies For Healthy Digestion Balancing Blood Sugar Exploring Sweeteners Benefits Of Breakfast Habits For Health Healthy Eating On The Go Nutritious Lunches And Snacks Shopping Guide And Everyday Superfoods Kitchen Skills Recipes All Seasons Spring and Summer Fall and Winter References About the Authors About NUNM Press List of Tables Table 2.1 Food Sources of Fats Table 3.1 Food Sources of Simple and Complex Carbohydrates Table 3.2 Food Sources of Fiber Table 4.1 Food Sources of Protein Table 4.2 Vitamins: Functions and Food Sources Table 4.3 Minerals: Functions and Food Sources Table 6.1 Food Sources of Calcium Table 6.2 USDA Guidelines for Daily Caloric Intake Table 6.3 Low-glycemic Guidelines for Daily Caloric Intake Table 8.1 Nutrition Values for Alcoholic Beverages and Mixes Table 8.2 Important Nutrients and Their Food Sources for Diabetes Table 15.1 Cooking Guidelines for Common Whole Grains Table 15.2 Cooking Guidelines for Common Beans Table 15.3 Cooking Guidelines for Dark Green Leafy Vegetables Table 15.4 Saturated Fats and Their Smoke Points Table 15.5 Unsaturated Fats and Their Smoke Points Foreword My wife, Charlee, and I are in our mid-eighties now, and it seems like only yesterday the people of the world were of average size. The overnight prevalence of obesity and its accompanying ill health seem to have come about rapidly and with great severity in affecting our Western society's health. The public's response to the wholesome whole grain foods we and our company, Bob's Red Mill Natural Foods, have produced over the last forty-one years, brings with it the realization that a nutrient-rich, whole grain diet is one of the key elements to combating the health issues we face today. Our concern for the world around us—especially children—caused us to look for a vehicle that would address some of these serious health issues. The Ending Childhood Obesity (ECO) project was birthed through our collaboration with the National College of Natural Medicine (NCNM),[1] the naturopathic college in Portland, Oregon. NCNM appeared to be the perfect partnership whereby we could develop a valuable and worthwhile program educating our community about a healthy, whole grain diet, along with an understanding of the basics of good nutritional practices. NCNM was ready, willing, excited, and they had one very eager physician willing to take on this incredible project: Dr. Courtney Jackson. Within the first year, the popularity of the ECO project was contagious. It soon became necessary to bring on a second physician to help oversee additional classes. Dr. Julie Briley joined the Food as Medicine Institute, and the Food as Medicine Everyday series soon developed following the success of the ECO project. Dr. Briley brought with her the same excitement and commitment to the program. Together they make a dynamite team, educating hundreds of families in the Portland community. They truly are the key to the Food as Medicine Everyday program success. Charlee and I are so pleased with the growth, continued development, and refinement of the programs coming from the Food as Medicine Institute. Beginning with just one lead naturopathic physician and one twelve-week series, the program has now expanded to five physicians, eighteen series yearly, and has reached over one thousand families to date. This is truly amazing. At the beginning of our involvement with Dr. Jackson, we talked with her about publishing a book if the project proved successful. We are so pleased to see that the project has proved successful, and here is that book. Congratulations Dr. Jackson and Dr. Briley! To your good health! Bob and Charlee Moore _______ [1] National College of Natural Medicine (NCNM) now operates as National University of Natural Medicine (NUNM). Preface Food is intimately woven into the culture of naturopathic medical training and clinical practice. Since its inception in the United States in the early 1900s, the profession of naturopathic medicine has always incorporated the healing power of food into patients’ prescriptions. The profession has evolved and adapted with modern medicine, but it has not forgotten the original connection to food as medicine. In the United States, naturopathic medicine is currently defined as a distinct system of primary health care that, like conventional medicine, includes the diagnosis, treatment, and prevention of illness. It incorporates the best of both the art and science of traditional and conventional medical practices. NDs are trained to diagnose and treat acute and chronic health conditions, from hay fever to heart disease, from infancy through adulthood. NDs may also provide holistic medical treatment for patients who are using conventional medicine. Naturopathic medicine is distinguished from other medical professions by its principles: The Healing Power of Nature (Vis Medicatrix Naturae), Identify and Treat the Causes (Tolle Causam), First Do No Harm (Primum Non Nocere), Doctor as Teacher (Docere), Treat the Whole Person, Prevention. This underlying belief in and understanding of the healing power of nature, including the potential for a whole foods diet to prevent, treat, and reverse many chronic diseases, is truly unique to this group of primary care physicians. When prescribing a treatment plan, naturopathic doctors follow a therapeutic order that does not rely first on prescription medications or surgery. Instead, they may prescribe one of many treatment options to address the whole person. Examples include: clinical nutrition and prescribing food as medicine nutritional supplements botanical medicine