Diet Quotes

The more nuts and seeds (almonds, almond butter and paste, Brazil nuts, cashews and cashew butter, chestnuts, flaxseeds, hazelnuts, macadamia nuts, peanuts and peanut butter, pecans, pine nuts, pistachios, pumpkin seeds, squash seeds, sesame seeds and tahini, sunflower seeds, and walnuts) consumed, the longer the telomeres. For every ten grams of nuts or seeds consumed per day, telomeres were 8.5 units longer over the course of a year. Ten grams is roughly one tablespoon of nuts, which is equivalent to: nine cashews; or seven walnuts; or six almonds; or four teaspoons of flaxseeds, pumpkin seeds, or sunflower seeds; or two teaspoons of sesame seeds. [2019] - William W Li

Eating red meat has multiple downsides. Beyond unhealthy saturated fats, which are associated with increased risk of cancer and cardiovascular disease, red meat also contains L-carnitine, which your gut bacteria metabolize to generate a harmful chemical called trimethylamine-N-oxide (TMAO). TMAO has been implicated in the development of obesity, diabetes, gastrointestinal cancers, and heart disease. The method of cooking red meats, such as grilling, also can generate carcinogenic chemicals like heterocyclic amines, which are found in the char of barbecued meats. [2019] - William W Li

White button mushrooms are a good source of bioactives, including beta-glucan, an immune-stimulating dietary fiber. [2019] - William W Li

Many popular foods contain ellagic acid, a potent bioactive with health-defense-activating properties. Chestnuts, blackberries, black raspberries, walnuts, and pomegranate have among the highest levels. [2019] - William W Li

When I know I’ll be in situations where my food choices are limited to less-than-healthy ones, I’ll load up with healthier choices either before or later that same day or the next day. The more healthy food you eat, the less room you have in your stomach—and in your life—for unhealthy food. Let the good displace the bad. [2019] - William W Li

Many people keep bottled water in their pantry for easy hydration, but I recommend you avoid regularly consuming water stored in plastic bottles. Studies have shown that even without BPA plastic, plastic particles called microplastics will shed into water that you drink. One study found as many as 2,400 pieces of microplastic in eight fluid ounces of bottled water. [2019] - William W Li

Reheat food gradually in the oven or on the stovetop, instead of in the microwave. Avoid microwaving starchy foods, because the high heat changes starch into a harmful polymer (advanced glycation end products) that can build up in your body and cause damage to your organs. If you bring your lunch to work, pack the food in a glass or metal, not plastic, container. Bring hot food in a Thermos container to avoid having to reheat it in the microwave if your workplace doesn’t have a toaster oven or stove. [2019] - William W Li

Don’t overlook tinned fish, which tend to be smaller mercury-free fish loaded with omega-3s. The highest-quality traditional tinned fish are made in Spain, Portugal, and France, but these are exported and can be found in many markets around the world. They are usually found along with canned goods in the middle of the store. The most common tinned fish containing the highest levels of omega-3 are salmon, mackerel, tuna, sardines, and anchovies. [2019] - William W Li

There are a few foods that may nurture the protective coating in our mouth known as biofilm, and there are some foods that offer some dental benefits and protection. Xylitol is one of the most convenient of these foods, and it works in various ways. It is especially useful in our modern diet, because it can quickly help control mouth acidity. Alkalizing the mouth to a pH of around 7.4 will not only promote healthy mouth bacteria but will also prevent post-meal demineralization of teeth and any potential acidic damage to healthy biofilm. [2018] - Ellie Phillips

Use xylitol gum or mints after every meal, snack, and drink to alkalize your mouth and support the development of healthy biofilm. If your gums bleed as you brush them, this is a signal to brush the area more thoroughly, not less, since the improved circulation you will create by brushing will help the swelling go away before any permanent damage happens to your gums. If you have previously noticed bleeding gums but they stopped bleeding, this may not be a good sign. This could signal that gingivitis progressed and became the next stage, which is a painless, nonbleeding, more serious gum problem called periodontal disease. [2018] - Ellie Phillips

Xylitol stabilizes blood glucose levels, is helpful to diabetics, provides fiber and butyrate for digestive health, and can also positively influence nasal, sinus, pharyngeal, and potentially bone health. You can eat it as candy, chew it as gum, or use it as a breath mint or spray. [2018] - Ellie Phillips

I reintroduce small amounts of high-grade butter (for example, melted with cooked vegetables), even for people who believe they need to eliminate dairy. Once we have introduced butter successfully, we then try 2- to 3-ounce portions of organic, unsweetened yogurt, mixed and sweetened with a teaspoon of maple syrup or xylitol or 1 ounce of fresh pineapple or papaya to aid digestion and counter acid reflux problems. [2018] - Ellie Phillips

Lemon juice and apple cider vinegar can cause dramatic problems for your teeth, yet they can be great for health and boosting your immune system. So, the dilemma is how to benefit from these things while avoiding any damage in your mouth. The ideal solution is to consume foods and drinks as components of mealtimes and to not worry about their pH or acidity, providing the final food in your mouth is something that is alkaline, such as a piece of cheese, celery, or xylitol. This pattern of eating allows you freedom to eat any food safely, but you always end the meal with a tooth-protective food. [2018] - Ellie Phillips

FOOD PAIRING: By adding eggs to salad, we can increase our absorption of nutrients from the egg and the salad greens, compared with eating these foods individually. When bananas are eaten alongside whole milk, custard, or yogurt, this combination increases the body’s uptake of calcium from the dairy. Steaming can reduce the oxalates in spinach and preserve the water-soluble minerals that would be lost in boiling water. To increase the absorption of fat-soluble minerals from spinach or other green vegetables, consider adding a small serving of butter to these foods. [2018] - Ellie Phillips

Protective foods can be eaten alongside damaging acidic drinks or sugary snacks to help protect your teeth. For example, nibbling cheese will alkalize your mouth and help mineralize teeth between sips of acidic wine. After drinking acidic or sugary juices or snacks, consider having some xylitol in the form of a mint or piece of gum, some cheese or a drink of whole milk or alkaline water. The best endings for meals are tooth-protective foods, including salty nuts, cheese, yogurt, alkaline vegetables like celery, avocado, nut butters, and protein foods, like chicken or turkey and, of course, one of the most convenient, xylitol. [2018] - Ellie Phillips

Cranberries are a food that can damage teeth, and their juice has been studied and shown to reduce plaque. Cranberry juice is extremely acidic, and it is often mixed with other fruit juices as a cocktail. If you were to swish cranberry cocktail or even plain cranberry juice, it could easily ruin your teeth by eroding enamel and causing demineralization. It’s possible you have heard similar studies about grape seed extract, green tea, cider vinegar, and other foods that can reduce dental plaque, but I suggest these are completely inappropriate products for oral care. In the same way, sugary candies and mints, vitamin C lozenges, and cough syrup can be dental hazards. [2018] - Ellie Phillips

Apples are widely believed to be food for oral health, and they do contain an antioxidant called quercetin, which has antimicrobial and anti-inflammatory properties. Apples also contain polyphenols, which offer specific protection against gum damage by periodontal bacteria. Eating apples can benefit teeth, but always remember that apple juice is damaging. The difference is that juice loses its fiber component, and it is the fiber that protects teeth from the malic acid that apples contain. [2018] - Ellie Phillips

My recommendation is not to run for a toothbrush after eating but to dilute and balance mouth acidity as soon as possible, using xylitol or another cariostatic product that can help neutralize acidity and stimulate a flow of saliva to remineralize your teeth (dark chocolate, whole milk, or whole-milk cheese). Here’s an added tip: If your tooth is knocked out in an accident, and you are unable to take it to a dentist for implantation, carry it in a container of saliva, saline solution, cream, or milk to keep it viable for implantation. The quicker this is done, the better! [2018] - Ellie Phillips

Fermented foods can be a fabulous addition to your diet if you are looking for improved digestive health. I encourage you to take steps and expand your horizons with fermented foods as you incorporate small amounts of the ones you like into your menu regularly. Here is a list of frequently used fermented foods in the United States: brine pickles (kosher dill), kimchi, sauerkraut, miso/tempeh/natto, yogurt/kefir/ryazhenka, raw-milk cheese, salami (and other fermented, dry charcuterie), kvass and kombucha. [2018] - Ellie Phillips

I recommend oral probiotics only as a last resort for someone who is unable to maintain mouth care or target his or her underlying problems. Look for oral probiotics sweetened with xylitol—included because xylitol feeds healthy, probiotic mouth bacteria. Oral probiotics may offer some help in dire circumstances or if you have an unstable mouth ecosystem because all the grooves in your teeth have been obliterated by dental crowns, fillings, or sealants. [2018] - Ellie Phillips