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Depending upon individual health concerns and issues, food choices can affect body and mental health. To focus on improving and strengthening your overall health and well being, here are common health concerns for both genders listed in alphabetical order and the foods that would work best in individual perfect dietary planning. For more details, check with your own healthcare providers and refer to, Doctor, What Should I Eat? by Isadore Rosenfeld, M.D. (Warner Books, Inc., 1995).

ACNE To help fight acne problems, eat plenty of fruits, vegetables and cereals. Lay low on sweets (especially chocolate), fried foods, fats, carbonated beverages, nuts / peanut butter and dairy products.

AGING Watch intake of foods high in caloric content. Focus on complex carbohydrates, calcium to fight off osteoporosis and minimize fat and protein consumption. Men on average over age 50 only need around 63 grams of protein a day; women need 50 grams. Calorie-wise, men need to decrease overall daily calorie totals by about 600; women 300 calories per day.

AIRSICKNESS Put nutmeg under your tongue.

ALLERGIES Drink infusion of wild thyme, take garlic capsules or chew peeled garlic cloves, or drink mineral salt teas like sage tea or nettle tea. And for seasonal allergies, lay low on breads (especially white), rice and pasta.

ANXIETY The old standby cup of warm milk and honey sooths jagged nerves. Mix in a little cinnamon and / or nutmeg. Chamomile and Valerian teas are helpful, too.

ARTHRITIS Garlic capsules and peeled garlic can help here. So can fish oil capsules and fish each day in your dietary planning. And drinking a glass of water a few times each day with a small amounts of apple cider vinegar and honey added are beneficial. Lemonade without sugar helps with rheumatic arthritis. Other aids: wild thyme, celery seed and honeysuckle teas and primrose leaves added to salads.

ASTHMA Some foods to help are hot chili peppers, fresh garlic, onions, chili, water with Tabasco sauce, coffee (regular, not decaffeinated). Seafoods that are helpful include crab, clams, shellfish, oysters, mussels, salmon, sardines, mackerel and haddock. Grandmas chicken soup works wonders, too. Carbohydrates and fruits need to especially be included in the diet. And frozen yogurt, graham crackers and fruit juices are good snacks.

BAD BREATH Brushing teeth with baking soda and water can help eliminate bad breath. Chewing parsley, mint leaves or dill seeds after eating helps, too.

CANCER Lay low on fats. Eat plenty of yellow and green vegetables and fruits (for vitamin C and beta carotene); spinach, winter squash, peaches, cantaloupe, apricots, broccoli, tomatoes, yams, carrots, cabbage, brussels sprouts. Choose low-fat dairy products, leaner meats, plenty of water and high-fiber foods like whole-grain flours and breads. Include macaroni, chickpeas, popcorn, baked potato, pita bread, brown rice. For specific cancers and food choices to target for them, refer to, Doctor What Should I eat? by Isadore Rosenfeld, MD. (Warner Books, Inc., 1995).

CARPAL TUNNEL SYNDROME Foods with vitamin B6 can help; oatmeal, sunflower seeds, liver, wheat germ, bananas, rice bran, meat, fish, chicken, avocados. And eat foods with vitamin B12; fish, liver, eggs, cheese, muscle meats and shellfish.

CATARACTS Eat plenty of vitamin C; fruits and fruit juices, leafy green vegetables. Also add small amounts of vitamin A foods; milk, eggs, liver; and beta-carotenes; orange, yellow and red fruits and vegetables.

CHRONIC FATIGUE SYNDROME Add some extra protein; skinless chicken, turkey, fish, egg whites, fresh vegetables and fruits and low-fat dairy products. Eat complex carbs like potatoes, pasta and whole grains. Natural fish sources are also good choices; tuna, salmon, whitefish, mackerel, herring, anchovies, bluefish.

COMMON COLD These foods are helpful for fighting colds: grapefruit and other fruit juices and sections, garlic, horseradish, zinc lozenges, slippery elm tea and other vitamin C foods; broccoli, kale, potatoes and tomatoes.

CONSTIPATION Remedies include cod liver oil, dandelion coffee, fresh fruits and vegetables, parsley, warm water, and slippery elm tea.

COUGHING Drink warm, unsalted water in which potatoes were boiled. Or try warm milk with molasses and nutmeg added.

CRAMPS Potassium-rich foods help bananas!

DIARRHEA Include in your diet: warm milk, sweet potatoes and RAB (rice, apple sauce and bananas).

FLU Healthy food choices include grapefruit and garlic and beef broth.

GALLSTONES Ease up on fats and refined sugars, eat more fiber; fresh fruits and vegetables (steamed veggies, too). Clear liquids are best; apple juice, broth, gelatin, 7-Up. Also include whole grains cereals, pastas and breads like pumpernickel and wheat rye, popcorn, wheat crackers and add oat bran in recipes. Lean meats and low-fat dairy products are recommended.

GOUT Go light in the protein end and drink lots of fluids. Avoid foods with high purine content; animal organs, some shellfish and seafood (herring, mackerel, anchovies, sardines, roe, mussels, scallops) and gravy. Skip alcohol consumption. Eat carbohydrates like rice, pasta, fruits, vegetables and potatoes.

HEADACHES Almonds are good for pain relief. So if Gatorade and ginger.

HEART TROUBLE Onions and tarragon are good choices. Also skip alcohol consumption; go low of caffeine and no smoking.

HEMORRHOIDS Increase the fiber in your diet- - slow-and-steady. And drink lots of fluids. Food choices are wheat bran, whole grain cereals, vegetables, apples, berries, prunes, figs, dates, beans, lentils and peas.

HIC-CUPS Drink water and then eat some bread. Other cures are a teaspoon of honey or slowly drinking a glass of ice water covered with a paper towel (and drinking it through the paper towel).

INDIGESTION For stomach trouble, try a teaspoon of baking soda in a glass of warm water. Other food choices are eating cucumbers or apples with their peels on, bay leaves, parsley, watercress, fresh pineapple, raw carrots, grated horseradish and herbal teas: chamomile, peppermint, dill, rosemary. Lemon in coffee and mint tea with honey also help.

INSOMNIA Eat a boiled onion before going to sleep.

MENOPAUSE Keep going with the calcium, ladies. Go light now on coffee, tea, salt, proteins. Better are decaffeinated beverages, herbal teas, herbs instead of salt like garlic, onion and lemon. Chose lean cuts and lower-fat dairy products, whole grains, bran, fresh fruits, vegetables, lentils.

MORNING SICKNESS Before bed, eat a healthy fruit or vegetable that is difficult to digest, like a carrot or apple with the skin on, or celery.

OSTEOPOROSIS Go low on the caffeine, salt and tobacco. And choose decaffeinated beverages and herbal teas. Instead of salt, use onion, garlic or lemon seasoning. Up your calcium / low-fat dairy intake; yogurt, cheese, milk, soy milk, tofu, shellfish, sardines, salmon, oysters, dark green vegetables (not spinach); cabbage, collards, broccoli.

STOMACH ACHE / UPSET Warm cinnamon tea, hot mint tea, herbal peppermint tea or ginger spiced tea will help.

STRESS Combination of drinking water, relax / exercise first. Later slowly eat small amount of healthy foods fruits, veggies.

URINARY TRACT INFECTIONS Cranberry juice or barley water can help.

Nutrition & Dietary Basics

Basic Weight Management

Overall Food Health Values

Subscriber Programs (Weight Watchers, Jenny Craig, S. Beach online, etc.)

Organizations (TOPS, OA, etc.)

Cooking Tips

Convenience Food Tips

Social Eating and Traveling Tips

Basic Meal Planning Guide





Fort Madison, IA 52627

What I Read

Books by

Lyle McDonald

The Protein Book, The Protein Book is a comprehensive look at the issue of protein intake for both strength/power and endurance athletes. Coaches looking for the latest scientific developments in terms of optimizing protein nutrition for their athletes as

A Guide to Flexible Dieting is a look at some of the psychological and physiological reasons why diets so often fail. Among these is the research demonstrated fact that individuals who are too rigid in their approach to dieting (e.g. expecting complete un

The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.

The problem of stubborn body fat (typically the abdominals/low back for men and hips and thighs for women) is one that lean dieters have been trying to deal with for decades. Various simple explanations (typically involving estrogen) have been offered but

When trying to diet to extremely low levels of body fat, muscle mass and performance loss, crashing hormones, runaway hunger and others are perennial difficulties that the non-genetic elite (or natural) dieter has to face.

Very low-carbohydrate (aka ketogenic) diets such as The Atkins Diet, Protein Power and The South Beach Diet have come and gone repeatedly over the years and there is currently great research and real-world interest in their effects. Unfortunately, altoget



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