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NUTRIT
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NUTRITION
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Because of their mineral-rich soil, our
great-grandparents' diets probably contained most or all of
the minerals, proteins and other essential nutrients needed
for building and maintaining a healthy life. Today, the
common household diet has deteriorated to such an extent that
many of our leading degenerative diseases have been connected
with the lack of a balanced, wholesome daily diet.
Furthermore, the lettuce, cucumbers and carrots in your
salad are not like those your ancestors ate. Theirs were
grown in very fertile, mineral-rich natural soil. Ours
are usually grown in depleted, over-farmed soil that contains
barely enough artificial fertility to do the job. Modern,
chemically grown carrots look pretty and are blemish-free,
but they are somewhat hollow, containing very little mineral
and vitamin nutrition. You can often taste the difference,
too. Chemically grown carrots can be woody and near
tasteless. Organically-grown carrots have a much better
texture and are much sweeter.
On the same subject, here's what Dr. Earl Mindell***
says, "We must teach our children to eat nutritious foods
because once children get used to the taste of salt, sugar
and fat*, it will be even harder for them to learn to eat
properly." Among the foods he recommends for children
includes: fresh fruits and vegetables and whole grains. He
basically says to give them less fatty, more nutritious and
healthy, foods. Educate your children on which foods are
healthy and will give them lots of energy and which ones may
be harmful to them. Additionally, teach them about attitude,
exercise and how to embrace an overall healthy, fully
functional life style.
*American and English health professionals advice parents
to screen their children for cholesterol. Studies suggest
that one-fifth or more of 3-18 year old children have
alarmingly high cholesterol levels.
For now, and in the future, the most intelligent diet
for people of all ages is one that is based on the best
quality foods possible. If you do not pay attention to this
aspect of your life already, you are encouraged to follow
sound principles of sensible, natural eating.
These include:
* Reducing as much as possible your use of potentially
harmful substances. Which are: cigarettes, alcohol**
caffeine, soft drinks, refined sugar (too much of ANY sugar
such as barley malt, brown rice syrup, honey molasses,
turbinado - raw brown sugar, maple syrup, fructose), too much
sodium, fats and hydrogenated oils - such as cottonseed and
palm kernel oil. Also, reduce foods that contain these oils
- including: margarine, processed peanut butter some
pastries, cookies and candy bars. Also, preservatives, food
colorings, additives, hydrolyzed protein (MSG), and your
favorite - junk foods!... you know this list! Your body can
take only so much abuse.
** According to Oriental medicine, the kidneys govern sexual
energy. Therefore, overindulgence in alcohol, caffeine
and fatty foods may irritate or weaken the kidneys.
* Choosing the highest quality foods possible. This means
less highly processed, less chemicalized. Eat
organically grown food products when possible. Because
they are grown in more fertile, mineral rich soil, they
taste so much better than chemically grown foods. If
your not much on salads, try one made with a variety of
fresh, colorful organic vegetables. You may find
yourself wanting a salad everyday! Even better are foods
grown in soils that have had their mineral content
restored and boosted with gravel dust or other natural
trace mineral and fertilizer products.
* Eating lower on the food chain. Eating more whole grains,
(experiment with some of the new to the U.S. grains like:
amaranth, quinoa, spelt, teff, kamut, chia and not new,
blue corn - ask a natural food store manager or clerk
about them), beans - which are rich in fiber, protein,
vitamins and minerals, also eat seeds, nuts, fresh
vegetables, especially leafy greens such as spinach, Swiss
chard, kale, collard, turnip and beet greens. Eat as many
raw greens in salads as you can.
* Eat plenty of carbohydrates and fiber. Pasta has lots of
of these. There's only 1 gram of fat in one cup of
cooked pasta - So - eat all you want! Try vegetables
over pasta or nut and vegetable-based cream sauces and
gravies. Studies suggest it's best to let carbohydrates
supply most of our calories.
According to the "American Journal of Clinical
Nutrition", people who raised their carbohydrate intake
and raised their lowered their fat intake to 30 percent
of their total calories showed improved immune function.
The simplest basic tenet to supporting your immune
system is to optimize nutrients while minimizing factors
which suppress the immune system.
Unprocessed foods, grown locally in rich, organic soils,
provide the highest quality nutrients. Organic matter is the
matrix of life and the best way of insuring that foods
contain the needed vitamins and minerals. Sweet potatoes are
also high in fiber and low in fat. They are an excellent
source of Vitamins A, C, E and B-6 as well as potassium,
copper, folic acid and fiber. And don't forget fruits. The
best ones to eat are: cantaloupes, honeydews, casabas,
cranshaws and Persian melons. They are high in potassium,
Vitamins C and A and are practically fat free. Dried fruits
are great for low-fat, high energy snacks. They contain
potassium and a lot of iron and fiber.***
As far as protein, get enough - but not too much. Many
people eat about twice the amount of protein they need. Too
much is linked to kidney disease and colon, breast, prostate
and pancreatic cancer. Read on for some really fascinating
facts that substantiate this statement.
John Robbins has graciously consented to let us quote
from his latest book, "May All Be Fed". We all thank you,
John! Through his vast research and personal experience,
he has determined many advantages of a vegetarian diet. Many
people considering a vegetarian diet are concerned about
getting enough protein. John Robbins has discovered that:
If we ate nothing but wheat (16 percent protein), or
oatmeal (15 percent), or even pumpkin (12 percent), we would
easily be getting more than enough protein. In fact, if we
ate nothing but the common potato (11 percent protein) we
would still be getting enough protein. There have been
circumstances when people have been forced to satisfy entire
nutritional needs with potatoes and water alone. Individuals
who have lived for lengthy periods of time under those
conditions showed no signs whatsover of protein deficiency.
This fact does not mean potatoes are a particularly high
source of protein. They are not. But what it does show is
the contrast between how our low our protein needs really
are, and how exaggerated are the beliefs most of us have come
to accept about them.
The Protein Calcium Relationship
Regardless of how much calcium we take in, the more
protein in the diet, the more calcium we lose. The result is
that high-protein diets in general, and meat-based diets in
particular, lead to a gradual but inexorable decrease in
bone density and the development of osteoporosis.
Summarizing the medical research osteoporosis, one of the
nation's leading medical authorities on dietary associations
with disease, Dr. John McDougall says:
I would like to emphasize that the
calcium-losing effect of protein on the human body
is not an area of controversy in scientific
circles. The many studies performed during the
past fifty-five years consistently show that the
most important dietary change that we can make if
we want to create a positive calcium balance that
will keep our bones solid is to decrease the amount
of proteins we eat each day. The important change
is not to increase the amount of calcium we take
in.
Here are some statistics relating to bone loss:
* Male vegetarians have an average measurable bone loss of
3 percent.
* Male meat eaters have an average measurable bone loss of 7
percent.
* Female vegetarians have an average measurable bone loss of
18 percent.
* Female meat eaters have an average measurable bone loss of
35 percent.
Incidentally, a USDA survey found that among vegetarians,
the biggest protein overdose is in children aged three to
eight. These youngsters, many of whom are told to "drink
their three glasses of milk a day," consume an average 209
percent of their actual protein needs.
I suspect that many parents of these children are afraid
their children won't get enough protein. Attempting to
placate the protein tyrant in their own minds, they make sure
their kids eat lots of milk, cheese, yogurt, and eggs,
thinking they are doing them a good turn. The kids end up
eating far more protein than is good for them, even with all
their growth requirements taken into account.
The meat and dairy industries like to question the
credentials of anyone who suggest their products might not
promote optimum health. But it would be hard to dispute the
standing of T. Colin Campbell, a professor in the Division of
Nutritional Sciences at Cornell University and former senior
science advisor to the American Institute for Cancer
Research. He says there is:
A strong correlation between dietary protein intake and
cancer of the breast, prostate, pancreas, and colon.
Dr. Campbell is the director of the China-Oxford-Cornell
Study, the largest and most comprehensive investigation of
the connections between diet and disease in world medical
history. He was a meat eater for many years, but gave meat
up because, as he put it, the mounting evidence could no
longer be ignored.
The culprit in many of the most prevalent and deadly
diseases of our time, according to the prodigious study, is
none other than the very thing many of us have been taught to
hold virtually sacred - animal protein. Data from the
China-Oxford-Cornell Study reveals that people who derive 70
percent of their protein from animal products (as Americans
typically do) have major health difficulties compared to
people who derive just 5 percent of their protein from animal
sources. THEY HAVE SEVENTEEN TIMES THE DEATH RATE FROM HEART
DISEASE AND WOMEN ARE FIVE TIMES MORE LIKELY TO DIE OF BREAST
CANCER. Summarizing the implications of this extraordinary
data, Campbell leaves little doubt as to his opinion of the
protein consumption patterns of our society:
Excessive animal protein is at the core of
many chronic diseases.
People everywhere can help restore animal agriculture to
sustainability by changing their diets to a vegetarian one.
Please join with other caring and committed people by making
a shift in your thinking and diet now. To find out how you
can become involved in sharing educational materials with
family, friends, associates, local newspapers and radio
stations and government officials, call 1-800-DNA-DO-IT.
This is the number to call to become an EarthSave member.
Here's their address:
EarthSave Foundation
706 Frederick Street
Santa Cruz, California 95062-2205
408-423-4069
Sugar in any form - table sugar, glucose, fructose, honey
and excessive use of fruit juices - dramatically depresses
our ability to fend off disease. It does this by inhibiting
the cellular process which consumes foreign bodies for about
five hours, beginning thirty minutes after consumption.
Therefore, during times of stress, it's especially important
to avoid or at least limit sugar intake. Sugar appears in
so many processed foods it's difficult to avoid unless you
scan labels or stick to a fresh, whole foods diet. In
addition, sugar's many pseudonyms and forms - glucose,
dextrose, sucrose, corn syrup, brown sugar - hide it from the
unwary consumer. Children in particular are prime targets
for sugar-laden foods as evidenced by the rows of showy,
sweet cereals on display at grocery stores. Aside from
causing dental decay and debilitating immunity, sugar is now
implicated in hyperactive behavior, according to a Yale
University study (Diabetes, 1991, 40:358-63).***
***(Reprinted with permission from the November/December,
1992 issue of Delicious! Magazine, a publication of New Hope
Communications in Boulder, Colo.) Leading health promoters
recommend consuming a daily diet that provides: less than 30
percent of calories from fat, 25-35 grams of fiber, less that
3,000 mg of sodium and less than 300 mg of cholesterol. If
it's low-fat, high-quality protein you want, try tofu, it's
made from soybeans and also has a lot of calcium, iron, B
vitamins and Vitamin E. It also has a high amino acid ratio.
A four ounce serving of tofu has only .7 grams of fat,
whereas four ounces of lean beef has 5.4 grams. And, unlike
meat, tofu is cholesterol free.
* Eating a variety of wholesome foods. Experiment! Eat,
new foods. Don't get stuck in "mono-diets' or repetitive
diets that include only a few types of food. Use a lot
of different, and even exotic spices. When choosing
spices, keep in mind that studies show that black and
cayenne pepper and other peppery spices and foods may be
irritating to the stomach lining. Try some of the
ethnic foods. Buy some new cookbooks!
* Drink at least five glasses of water* daily. Doctors and
exercise experts suggest drinking 6-8 8 oz. glasses daily
when while exercising vigorously. Water is very
important. It facilitates the release of heavy metals and
toxins in your body. The body is made up of 2/3 water.
It is a necessary conductor for ALL of the body's
electrical and chemical reactions. Being that bones are
50 percent water, it makes sense that drinking plenty of
water helps prevent bone brittleness and fragility.
Editor's note: I highly recommend treating your water with a
charcoal-filtered water purifier before drinking it.
* If you have questions about drinking water - safety, etc.
call: 1-800-426-4791.
* Have questions about diet? Call the Dietetic
Association's 24-hour hotline: 1-800-366-1655
Many people are concerned about the higher costs of
natural and organic groceries. Remember that quality is
what's important. Whole foods offer much more value. Because
they are grown in mineral packed, nutrient rich and chemical
free soil, they give your body much more value per dollar
than commercially grown fruits, vegetables and grains. Whole
foods are higher in fiber and vitamins and much lower in
sugar and salt than processed foods.
Not to mention how much healthier and energetic you will
feel and be from eating these nutritious foods. Just think
how much you will save on medical expenses! And, you will be
helping the environment by not supporting pesticide using
farms. Just think, if enough people did this, organic
farming may become the norm rather than the exception. Less
pesticide spraying and chemical fertilizing means cleaner air
and water for our children.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Maximum Nutrition
Breakfast - The Forgotten Meal:
For maximum health and nutrition, breakfast is the most
important meal of the day. When we skip breakfast, our
bodies and minds are deprived of important nutrients. When
the body is deficient of nutrients, it cannot respond
adequately to the biochemical demands of our system and may
overtax the inadequate supply of nutrients that we do have,
resulting in headaches, fatigue, allergic sensitivity,
depression, infections, accidents and poor work performance.
A 10-year study of 7.000 men and women conducted at
UCLA's Center for Health Sciences, showed that going
without breakfast is among the seven health risks that
increase your chances of an early death. The study found
that death rates were 40% higher for men and 28% higher for
women who "rarely or sometimes" ate breakfast in comparison
to those who ate breakfast "almost every day".
(Editor's note: A Newfoundland cardiologist has found
missing breakfast makes the blood more apt to clot. She
concluded that eating breakfast may help prevent heart
attacks). Another 10-year study at the University of Iowa
Medical College, undertaken prior to the UCLA study, found
that consuming a breakfast high in nutrition was associated
with better physical and mental performance among children
and adults. Those who ate breakfast were more productive
during the late morning; they also had a faster reaction time
and less muscular fatigue that those who skipped breakfast.
(The Nutrition & Dietary Consultant, June 1985, p. 32).
Below are some myths and truths about breakfast:
Myth: Skipping breakfast is a good way to lose weight.
Truth: Unfortunately, this is not the case. More often than
not, going without breakfast increases appetite because the
alterations in blood sugar (see above) Make empty calorie
fattening foods, such as doughnuts and danish, more appealing
as the morning progresses. A study of college women revealed
that those who go without breakfast do more snacking
throughout the day than those who eat breakfast. (The
Nutrition & Dietary Consultant, June 1985, p. 32). Another
interesting point worth noting is that for women with a
tendency toward fluid retention, eating breakfast not only
increases energy, it decreases fluid build-up, often
eliminating the need for diuretics. (Prevention, February
1984, p. 58)
Myth: Big breakfasts make you feel sluggish and
non-productive.
Truth: How big is big? And what the breakfast consists of
is very important. If we're talking about a 12 ounce steak,
3 eggs, hash browns, six slices of toast, 2 glasses of milk
and a danish or two, and it is being consumed by a 5 ft. 2 in
female with a sedentary job, and little exercise, there is a
very good chance that she will feel pretty sluggish and
non-productive, if, indeed, she can manage to eat such a
breakfast! A better choice for breakfast would be to select
foods high in fiber, complex carbohydrates and protein.
The high fiber and complex carbohydrates keep blood
sugar levels in a state of balance, unlike refined
carbohydrates and simple sugars found in doughnuts, most
prepackaged breakfast cereals, or pastries. Choose protein
foods with less fat and salt than bacon and sausages.
Vegeburgers or for those who eat meat (choose natural
meat free of hormones, antibiotics, preservitives or
additives - ask your butcher for range fed, lean beef. Also
some natural foods stores carry natural beef, and poultry),
homemade turkey patties are a good alternative and can be
made in advance and either frozen or refrigerated until ready
to use. Along with an egg and a slice of whole grain toast,
you have a protein packed breakfast which is nutrient dense
rather than calorie dense.
Myth: Breakfast foods are boring.
Truth: Breakfast foods can be boring if you eat the same
thing day in day out. Moreover, eating the same food each
day, no matter which meal, sets the body up for sensitivities
toward that particular food. In order to avoid full blown
food allergies it is best to avoid eating the same foods
constantly. Learn to rotate foods. For instance, if you
have eggs for breakfast on Sunday morning, do not consume
eggs again until the following Thursday at the earliest. A
4-day lapse between eating the same foods - especially foods
that have a high allergy potential - such as eggs - is less
likely to cause food sensitivities. Corn, eggs, milk and
wheat are foods that most commonly cause allergies. These
are foods that we very often use every day for breakfast.
Many people just cannot "stomach" food first thing in the
morning. If you are one of those people who can't eat much
when you first arise, or don't have time to eat, consider a
two-part breakfast. Those who eat breakfast at home get more
vitamins and minerals than those who eat out. Eat a little
something to keep your blood sugar level stable and then
"brown-bag" something else to eat mid-morning.
Here are some suggestions:
Upon arising - eat:
Vegetable omelet, scrambled eggs and one slice whole grain
toast.
Oatmeal with diced apples or bananas, raisins and dates.
Editor's note: Try some of the many other breakfast grains
such as brown rice cream, 7-grain cereal, triticale, barley
and rye (in oatmeal-like form), mixed grains, millet and
couscous - great with milk (rice, almond, soy, etc.) raisins
and a couple dashes of cinnamon and a few drops of vegetable
oil mixed in for a buttery-like flavor.
Editor's note: If you drink coffee, try one of the many
tasty, aromatic coffee substitutes or herbal teas on the
market now. If not familiar with these, ask a clerk at your
local natural foods store about them. If not, try switching
to decaffeinated coffee.
Leftovers from the day before such as brown rice or other
whole grains and veggies, fish or chicken.
2 slices whole wheat raisin or sprouted barley or other grain
breads) toast with nut butter.
Fresh fruit smoothie (Editor's notes: Consider adding
algae to your smoothie for maximum nutrition - please see
the algae information above. You may want to experiment with
one of the protein powder mixes. They are a fast and simple
energizer. To be certain you're getting all the amino acids,
vitamins and minerals you need, add algae to the "mix." This
would be the perfect travel food. For you never know if
you're going to get green vegetables. It's very convenient
too. It can be prepared right in your hotel room. So - pack
your hand-held blender, your smoothie mix with algae, and
away you go!)
Granola with or without fruit and almond, cashew, soy or
brown rice milk.
Mid-Morning:
Fresh fruit and/or diluted fruit juice (1/2 fruit juice, 1/2
water - fruit juice has a high concentrate of sugar.
Plain lowfat yogurt and/or sliced banana or other fruit.
Note: Look in the freezer section of your health food store
to find organic frozen strawberries, raspberries and
blackberries. These go great in smoothies, too. If you put
them in while still frozen with a half a banana - you'll
have a milkshake without all the fat and sugar!
Muffin, bagle or slice of date nut, banana or pumpkin bread
Fresh raw veggies, leftover steamed veggies and/or carrot
juice, V-8 juice, or tomato juice.
A hard boiled egg.
Scoop of low-fat cottage cheese or some low-fat yogurt.
Be creative and unconventional when it comes to
breakfasts. If you are committed to being healthy, then a
nourishing, low-fat, low-sugar breakfast is one of the most
important things that you can do for yourself in that regard.
About Sugar
A question which is frequently asked is "Why is sugar
hazardous to one's health, isn't it a natural substance?"
Refined sugar, or more correctly, sucrose, is a
chemical derived from plants. Sucrose is a combination of
two simple sugars, glucose and fructose. The greatest
refining that has taken place among foodstuffs occurs in
sugar, 90% of the sugar cane is removed.
Very often overeating refined sugar occurs because of its
sweetness to the palate. It is quite conceivable that a
person can gulp down five or six cups of coffee or tea. Each
sweetened perhaps with one heaping teaspoonful of sugar,
without satiety, however, it would be difficult to consume
five or six apples - the equivalent amount of sugar in its
natural form - without feeling stuffed (and a possible
stomach ache to boot!)
Refined sugar is a source of empty calories, it has no
nutritional value. Approximately one-fourth of the American
diet is consumed as refined sugar, resulting in an average
yearly consumption of approximately 160 lbs. per person!
Americans eat some 14 quarts of ice cream per year - a third
of it vanilla! They also guzzle 75 six-packs of soda -
that's 450 cans each. An average can of soda contains 9-11
teaspoons of sugar.
Obviously, some people eat much less, while others
consume more. The inclusion of refined sugar in the human
diet is relatively new, occuring only in the past 150 years,
with the result that we have not yet developed a tolerance
for it, making us susceptible to certain degenerative
diseases in relationship to the amount of refined sugar
consumed.
Unrefined carbohydrates (all carbohydrate is absorbed as
glucose in the body) such as starch in cereals and
vegetables, the sugar in fruit, sugar cane, and sugar beet,
cause no harm in its natural state. Problems arise only when
they are taken from their natural state and denatured by
refining, (e.g. fructose in fruit is natural. When fructose
is removed from fruit by a refining process and used as a
sweetener in such food as yogurt and deserts, then it has
been denatured). How did the human diet go from zero refined
sugar to 160 lbs. per person in 150 years? To answer this,
it's necessary to review a brief history of sugar.
Sugar cane cultivation began around the 3rd Century,
B.C., in India, in the Ganges Valley, believed to be the
area known today as the State of Bihar. Sugar cane spread
eastward to China by the 1st Century, B.C. Slowly, it
reached the Mediterranean area by 600 A.D. Here, the
Crusaders from Europe were introduced to sugar. They called
it "honey from reeds." They then brought it to the European
countries. Sugar was well known throughout Western Europe
from the 11th - 15th centuries, but it was very expensive and
difficult to obtain. (It is now known that Queen Elizabeth 1
of England's notoriously bad teeth were probably the result
of her sugar addiction!) It wasn't until sugar cane was
brought to the Americas that it was cultivated on a large
scale on "sugar plantations" making sugar more plentiful and
less expensive, although it was still beyond the means of the
common man or woman. However, that changed by the 19th
Century, when sugar beets were discovered as a sugar source.
They were able to be grown in abundance in the milder
climates of Western Europe and the United States, sugar
easily accessible and affordable to the general populace by
the latter half of the 19th Century. In the Western World,
by the beginning of the 20th Century, refined sugar was
common, readily available and relatively inexpensive. In
1900, there were 8 million tons of sugar available world
wide, by 1980, it reached 93 million tons! No other
foodstuff consumed by humans has increased at such a rate in
so short a period of time.
All of these millions of tons of sugar being eaten do not
end up in millions of sugar bowls throughout the world. The
majority is consumed as 'hidden sugar' through other foods
such as ice cream, pies, doughnuts, danish, cakes, candies,
cookies, soft drinks, and a large variety of snack and
packaged, canned and frozen convenience foods. It can even
be found in table salt - read the label, it will probably
list dextrose, which is a form of sugar, as one of the
ingredients. There's also a lot of sugar in desserts and
cereals - read the labels! And, it is found in baby foods.
Some 'health foods' also contain sugar, albeit under the
guise of brown, date or turbinado sugar. To make it seem
really healthy, honey or fructose is substituted for sugar.
Is it possible that so much sugar in the diet may cause
certain diseases? Yes, sugar consumptions has been linked
with heart disease, obesity, dental caries, diabetes and
certain cancers, especially colon. The association between
these diseases and sugar intake is mainly based on diseases
in population studies, showing sugar consumption and the
incidence of a particular disease in that society. The
evidence connecting sugar intake with the diseases above is
circumstantial excepting dental caries. Concrete evidence
supports the fact that sugar contributes to tooth decay.
Technically, sugar itself doesn't cause tooth decay, however,
when it combines with oral bacteria, it forms dental plaque,
and subsequently dental caries in those who are susceptible.
In unindustrialized countries where people do not consume
refined carbohydrates, the disease, the dental caries is
relatively unknown. Therefore, it seems like the less sugar
is eaten, the less dental caries and vice-versa. This has
been the consensus as far back as Aristotle, who supposedly
inquired: "Why do figs, when they are soft and sweet, produce
damage to the teeth?" The most prevalent disease in the U.S.
is dental caries. An astounding 98 percent of the population
is affected by this disease sometime in their lives. Having
done damage in the mouth, is it not conceivable that sucrose
may damage other parts of the alimentary tract on its way
through as well as other parts of the body once it's been
absorbed?
When does a "sweet tooth" develop? A desire for sugar
seems to be congenital. A study of fifteen 2-day old infants
resulted inn the finding that they had a preference for
something sweet. At different times they were given a
sweetened pacifier, a dry pacifier, a water pacifier or
simply rocked in their cradles. The sweetened pacifier was
the preference of the babies tested of the four tasted -
sweet, sour, bitter and salt. Infants can't taste sour
bitter or salt, they can only define sweet.
Is sugar necessary in the diet, after all isn't it our
chief source of energy? Refined sugar is expendable since
the body manufactures all the sugar, or more technically,
glucose that it needs from complex carbohydrates.
Unfortunately, however, for the majority of people, the
starch in their diet would be unpalatable without adding the
sweet taste of sugar. In countries where sugar consumption
rises above 70 lbs. per capita, per year, it places the
population at risk to degenerative diseases.
In their book, "Orthomolecular Nutrition", Abram Hoffer,
Ph.D., M.D., and Morton Walker, D.P.M., warn:
"Refined sugar is particularly insidious since it
produces addiction as severe as any drug addiction. The only
difference between heroin addiction and sugar addiction is
that sugar doesn't need injection, is readily consumable
because of its availability, and isn't considered a social
evil. However the strength of sugar addiction is just as
strong as heroin addiction."
Although there are no known vitamins that will counteract
the damages of sugar, certain vitamins/mineral are essential
to its metabolism. If your diet is high in carbohydrates,
you need extra thiamine (B-1). Thiamine is necessary to
convert carbohydrates into glucose, therefore the more
carbohydrates you eat, the more need there is for Vitamin
B-1. A B-complex must be taken with individual B vitamins
otherwise and imbalance in the B-vitamins will occur. Vitamin
C is an important vitamin in the utilization of sugar, also.
It makes insulin more effective and has been shown to lower
blood glucose levels in insulin dependent diabetics. Zinc is
vital to the efficacy of insulin as well as glucose
tolerance. Chromium is absolutely essential to normal glucose
tolerance and carbohydrate metabolism. As little as 20 parts
per billion are found in human blood.
Diet and Weight Control
One way to get your weight down and maintain it is to
exercise and eat a low-fat, mostly vegetarian diet. It's near
impossible to get fat and stay fat on a diet consisting of
whole-grains, beans, vegetables and fruits. The ultimate way
is to eat solely vegetarian foods. Beans, grains
and soyfoods fill you up and keep your body satisfied and
fueled for hours. The other obvious benefit of this type of
diet is the built-in disease protection it offers you.
Medical research has proven that a low-fat, high fiber
diet lowers the risk of many diseases. Another not very
often known benefit is that going vegetarian is a lot easier
on your pocketbook and body. Especially with the current
unavailability of affordable, suitable, health care. And,
this way of eating is much gentler on the environment.
Livestock, especially cattle, devour huge amounts of our
precious, non-renewable land and water resources. For more
information on this timely concern, please read John Robbin's
"Diet for a New America."
There are many reasons for dieting and a myriad of diets
to choose from. Diets that don't work, over the long haul,
are fad diets such as grapefruit diets, liquid diets, powder
diets, starch blockers, diet pills and innumerable other
diets. You can shed pounds on almost any diet, but they
won't stay off. If you just want to lose a couple of pounds
and one of these diets may do the trick, however, statistics
prove that of those people who lose 30 pounds. and over on
these diets, 96 percent will gain it back - and possibly more
- within a year. Then it's back to the roller coaster ride -
losing weight, gaining weight, losing weight, gaining weight.
One study found that people whose weight goes up and down are
more likely to have heart and other diseases than those who
keep their weight stable. So - once you get your weight
where you want it, keep it there.
The best "diet" is what I call the "lifestyle" diet.
This is a way of eating that you can encompass into your
daily lifestyle ad infinitum. What is the "lifestyle" diet?
It's where you just go to the produce section in the health
food store or natural foods center in your local supermarket
and fill your cart with fresh vegetables and fruits you like.
From the bins, scoop a selection of whole grains, beans,
peas, legumes, nuts and seeds - all excellent nutrient
sources. Thirst? You'll find a large selection of fruit and
vegetable juices such as orange, apple, berry, raspberry,
kiwi, watermelon, fruit juice lemonades, papaya, grape,
tomato, mixed vegetable juices, carrot, vegetable broth, herb
teas, and many other flavors and combinations, all without
added sugar. (To lower the natural sugar content and
calories in juices, dilute half and half with water). You'll
also find wholewheat, spinach, quinoa and corn, barley and
other colorful and healthful pastas. If you eat animal
protein, ask the butcher for low-fat cuts of range-fed beef,
low-fat, preservative and additive-free chicken (remove skin
before cooking or buy skinless), turkey (if you use hamburger
- try cutting it with ground turkey meat - it's a lot " heart
healthier" that way), cornish game hen, and a variety of
fresh fish and seafood is often available. From the dairy
case you can obtain skim milk, fertile eggs, yogurt, tofu and
cheeses. (Raw goats cheese is lower in fat and less apt to
cause allergies than cow's milk cheeses). Even lower in fat
are the fairly new soy cheeses. They come in cheddar, jack,
jalapeno and garlic jack and mozzarella. There's even cheese
made out of almond milk! Instead of salt and pepper, season
with herbs and spices to tantalize the taste buds. You'll
find lots to choose from. For a healthy and delicious soy
sauce substitute, try liquid aminos - made from soybeans
(contains most of the essential Amino Acids). Some people
use a lemon squirt in place of salt. It's a great vinegar
replacement, too. We only need 300 mg. of salt per day. Most
people eat 13 times more than they need! Too much salt can
cause hypertension, which is the number one cause of strokes.
Excess salt can also lead to kidney function impairment and
disease. It leads to water retention and may be a factor in
obesity. The National Academy of Sciences recommends no more
than 1,100 mg salt per day for people with hypertension.
How do we lower our salt intake? Number one, eliminate
all processed foods from the diet. Did you know that ounce
for ounce, Kellogg's cornflakes have twice as much sodium as
Planter's cocktail peanuts, or that a half-a-cup of Jell-o
instant chocolate pudding contains more sodium than three
slices of Oscar Meyer bacon?!
There are ways to cut down on salt, here are some
guidelines: Do not salt food at the table; lower salt in
cooking and eventually cut it out entirely; flavor with kelp
powder, herbs and spices, lemon; use fresh or frozen
vegetables with no salt added - avoid canned vegetables,
they're high in sodium and low in nutrients; rinse off canned
tuna, it washes away most of the salt; lower and gradually do
without processed foods including potato chips (very high in
fat, also - usually hydrogenated oils), pretzels, cured,
salted, pickled, smoked and canned goods, soy sauce (use
liquid aminos), celery, garlic and onion salt - use celery,
garlic and onion powder instead, and avoid MSG - it's very
salty.
Increasing the potassium in your diet will help
counteract the effects of sodium, such as high blood
pressure. All fruits are good potassium sources. Green
vegetables, grains, legumes (beans, peas, lentils), unsalted
nuts and seeds have high amounts of potassium.
Those who salt their food before even tasting it are
often deficient in calcium, magnesium, zinc or B-complex
vitamins. Once they add these supplements to their diet, the
salt craving dies out.
Here are some tips for making your food tasty without
lifting the salt shaker:
Editor's note: Use organic, herbs from your natural foods
store when possible - better yet, use fresh herbs (find in
the produce section or even better, grow them yourself).
Vegetable soups - Add a little lemon, liquid aminos, one
of the vegetable and herb bouillon cubes or powders, basil,
savory and marjoram and/or other spices.
Cream soups - Sprinkle in cinnamon and nutmeg (use a
light touch).
Cucumbers - Marinate in lemon and tarragon or dill and
lemon or use vinegar.
Asparagus - Sprinkle tips and stalks with nutmeg before
serving.
Eggplant - Season with tomatoes, bay leaf, basil,
oregano, rosemary and a touch of marjoram.
Mashed potatoes - Perk up with garlic, parsley flakes and
fresh parsley, a touch of cayenne and a bit of paprika.
(Cook the potatoes with a clove of garlic and some fresh
parsley. Discard garlic and parsley. Mash potatoes, add
parsley flakes, cayenne and paprika. Dill is very nice, too.
Experiment shake in some curry for a touch of India. Instead
of butter, drizzle some organic canola oil on your baked
potato, along with your spices and mix it all in with a few
drops of amino acids (soy sauce replacer). Try grating a
little skim-milk or soy cheese mozzarella on a baked potato
along with a spicy-cooked tomato sauce for a pizza potato.
for this, replace canola with cold-pressed olive oil.
Green beans - Add nutmeg or savory. Look through your
natural foods cookbooks for a creamy sauce made with nuts,
flour and spices.
Create your own "saltless" seasonings with herbs. Use
attractive, labeled shakers containing oregano, basil, thyme,
caraway, sesame and poppy seeds, celery seed, marjoram,
summer savory and ground sunflower seeds. Or, choose
one of the many the already prepared salt-free seasonings. If
you want, add dried mushroom powder (you can buy it or make
it yourself by drying a few mushrooms and pulverizing them).
How Do We Know We're Getting Enough Nutrients?
It is difficult to get adequate nutrition on diets that
provide less than 1800 calories, actually, most diets call
for 1200 calories or less. Vitamin and mineral
supplementation is essential for anyone on a weight reduction
program. (Editor's note: Consider some of the protein drinks
containing one of the new "green" foods like algae, spirulina
or chlorella to give you the extra nutrients and energy you
need while dieting).
Eat no more than 5-6 oz. of meat per day (includes
chicken, fish, etc.): choose one of the following and no more
than 8 oz. of non-fat milk, buttermilk, low-fat cottage
cheese, non-fat plain yogurt (or 4 oz. low-fat yogurt)' 1
1/2 oz. of low-sodium low-fat cheese such as raw goat cheese,
raw cheddar or low-cal swiss. Eat only up to 2 oz. of
avocado a day and no more than 3 olives, because of fat
content (if reducing don't include in diet unless
substituting for a dairy products). Drink no more than 6
ozs. fruit juice daily, whole fruit is preferable - 3 pieces.
Lower intake of tofu and peas to 3 ozs. per day. Soy
products are one of the main allergens, so watch for
symptoms. Use dried fruit sparingly because of its high
sugar content. Water can be used to saute vegetables rather
than oils and can be also used in baking chicken and fish. If
cooking with oil, use sparingly. Heat the pan before putting
oil in - you'll use less that way. Olive is the number one
oil choice. It has the ability to lower cholesterol. The
second is canola. It is one of the few vegetable sources of
Omega-3, an essential fatty acid which may play an important
part in preventing heart disease and lowering blood pressure.
(Editor's note: Nearly 40 million people have high blood
pressure. Here are some natural ways to prevent and control
it without the side effects of many medicines: Most doctors
recommend avoiding cigarettes, alcohol and salt (more later
regarding sodium). According to researchers, potassium-rich
foods (potatoes, nuts, fish) can protect against the effect
that salt has on blood pressure. When diuretics are used,
potassium is lost. For excess bodily water, use natural
diuretics such as cranberry juice, watercress, parsley and
kelp.
High sugar intake is also linked to hypertension,
according to John Yudkin, doctor and author of "Sweet and
Dangerous".
If you have a water softener, be sure it's for
non-drinking water since softeners rob water of calcium and
magnesium while adding sodium.
Stress and tension including loud noises, even everyday
traffic and television, can raise blood pressure while
soothing music causes it to lower and the body to relax.
The 1974 JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION
reported that hypertension occurred six times more often in
women taking oral contraceptives than in those not using
them.
Vegetarians seem to have lower readings than meat eaters
as discussed in an Australian study reported in the 1977
AMERICAN JOURNAL OF EPIDEMIOLOGY.
Onions, a longtime folk remedy, have been found to
contain prostaglandin A1, a hormone-like substance that can
lower blood pressure.
Vitamins b, c, and e, plus minerals magnesium and
potassium (bananas have lots of potassium) have been known
to reduce blood pressure, also.
Blood pressure has also been lowered by biofeedback,
yoga, stretching, walking, aerobic and other exercise,
hypnosis (self and other), meditation, relaxation techniques,
acupressure, chiropractics, acupunture, massage, hand and
foot reflexology, herbs and homeopathic remedies and cell
salts.
NOTE: For more natural and herbal high blood pressure
remedies, read "The Handbook of Alternatives to Chemical
Medicine by MIldred Jackson, N.D. and Terri Teague.
A simple 54 isometric exercise found in the May 1978
issue of PREVENTION MAGAZINE has been used successsfully to
lower high blood pressure.
Keep these things in mind while shopping: Is it a natural
food or is it man made? Purchase a wide variety of food. The
wider, the better. Each food has its own combination of
nutrients. Eating different foods will insure your receiving
a variety of nutrients. Fresh vegetables are loaded with
vitamins and minerals, they have no cholesterol and all but a
few (avocados and olives) have fat. Nuts and cheeses are
high in fat - use sparingly. Check the ingredients of all
packaged foods you buy. The fewer ingredients the better. If
you don't know what some of the things are or if you cannot
say them without a degree in chemistry, don't buy!
The lifestyle diet is composed of fresh vegetables,
fruits, legumes, whole grains and if you think you need it -
animal protein in small portions. On this diet, it's best to
avoid refined sugars, chemicals, preservatives, additives,
caffeine, salt or alcohol. If you want to lose weight,
emphasize the vegetables and go easy on grains products until
you reach your optimal weight. This diet is easy to prepare.
Eat vegetables raw or slightly steamed (too much cooking
destroys nutrients and enzymes and you lose flavor).
Experiment, there are loads of simple, nutritious dishes you
can try. With imagination - who needs recipes?! Try this:
Cook rice, millet and barley together, when done add some raw
broccoli or other veggie, cheese or soy cheese, nuts and
parsley - or do a stir fry - heat the pan or wok with a small
amount of water in it or wok first, then lightly saute
vegetables. If weight loss isn't desired, use olive or
canola oil and perhaps a touch of sesame oil for a Chinese
food flavor. Then serve over steamed brown, basmati or
wild rice (or a mixture of all three), delicious!
A combination of brown rice, wild rice and lentils works
well. Experiment mixing different grains along with
long-cooking brown rice - barley is a forgotten grain that
is nutrient-loaded and tasty too.
Most people converting to this diet from the Standard
American Diet, which is high in fat and refined sugars and
flours and low in fiber, will experience a weight loss simply
because they will not be eating so many empty calories and
the lifestyle diet is more filling on fewer calories.
Find ways to reduce calories increase nutrients in foods.
Learn the value of a calorie. You know there's a big
difference between a 200-calorie candy bar and a 200-calorie
health food bar and a big nutritional difference between each
of those 200-calorie "sweets" and a 200-calories protein
salad. Even so-called diet foods aren't created equal.
Choose nutrient-rich foods. For instance, eat broccoli as
opposed to lettuce. Both are low in calories, but lettuce is
mainly water. You're not getting the large doses of vitamin
A you get in broccoli.
Remember, no lifestyle is complete without exercise. No
matter what form of movement you choose, it is an essential
part of maintaining the weight you desire. Without exercise
it's almost impossible to stay at your ideal weight without
constantly counting calories no matter what diet your on.
Exercise increases metabolism as much as 20-30 percent,
prevents muscle loss, controls appetite, and a greater
percentage of caloric intake (energy) is used in muscle cell
maintenance than in fat cell maintenance. Exercise can be
fun, challenging and exciting - if we make it so. Beyond the
benefits of burning calories, exercise does more. It can get
us in touch more with who we are, what we like and dislike,
and help us to become more aware and to feel better about
ourselves.
Before embarking on any major weight loss and/or exercise
program, check with your physician or health practitioner.
Here are some basic tips that might help you attain
and maintain your "ideal" weight:
* Put things in their proper perspective. One or two
indulgences is not the end of the world. You are not going
to gain 20 lbs. because you ate one piece of cheesecake or
ate more than your share of cookies or didn't exercise for
two days in a row. Don't make these indulgences an excuse
for going hog wild and not getting back on your "program" -
or soon you'll be fighting off an extra 20 lbs!
* Identify the behavior patterns you want to modify. Keep a
record of where and when you binge. For example, "Every time
I go into the kitchen I must have something to eat." "I
overdo my exercise routine and exhaust myself when I've had
an argument with my spouse, mother kids, etc." "I drink too
much when I'm in social situations where I feel inadequate."
Once you become aware of the circumstances in which you over-
indulge, you can begin to change them. Create new
guidelines: "I will only eat while sitting down at the
table." "I'll wait until I'm relaxed before I eat." And so
on.
* Keep a food diary. I have all my clients write down every
morsel they eat or drink for at least 7 days (in some cases
it's ongoing). This way they can see how much food they're
eating and what kind of foods they often gravitate towards.
This can also be beneficial in tracking down food allergies
especially if you notice any reactions to foods eaten.
* Find ways to cope with boredom, anxiety and depression.
If you smoke, drink, take drugs or eat excessively in
reaction to stress find other alternatives that will calm you
(from meditation to taking up a new hobby). However, if your
stress is work related, ongoing hassels in your
relationships, or other continuing problems, you'd be wise to
solve the problems and not just ignore them through denying
and distraction.
* Forget crash diets such as the liquid, grapefruit, boiled
egg or the 400 calories a day diet. Instead, change your
eating habits to reduce fats and refined carbohydrates which
are high in calories and low in nutrients. Eat nutrient
dense rather than calories dense foods. There's a big
nutritional difference between a 200 calorie candy bar and a
200 calories salad. The secret to permanent weight control
is not a diet at all. It is a well-balanced eating plan to
encompass a lifetime based on healthy, tasty foods that have
maximum nutritional value. There is no need to deprive
yourself on this type of "diet". You can actually eat more
and weigh less.
* The Standard American Diet consists of over 40 percent
fat, at 9 calories per gram, has more than twice the calories
of carbohydrates or protein at 4 calories per gram each, and
adds pounds to the body. Recent research reveal that 97
percent of all fat calories are converted to body fat.
(Prevention Magazine, January, 1988, page 34) Use protein
foods such as grains and beans, flours - tortillas and
beans, flours - breads, crackers, and seeds, etc.
(complimentary protein) in place of fatty high-cholesterol
foods such as beef and pork. Editor's note: These
meats are more often than not loaded with toxic chemicals,
growth hormones and disease - for more information and for a
convincing argument for Vegetarianism - read John Robbins'
"Diet for a New America".
* Again, exercise is an essential part of any weight loss
program. For more information on this subject, go to "What
About Exercise?" Aerobic exercise, 30 minutes, three times
a week will stimulate your metabolism so that you'll burn
calories at a faster rate than usual for about 24 hours
after exercise in addition to the calories burned during the
aerobic session. Aerobics activity stimulates the
metabolism more than any other factor. Other benefits are
that it increases your muscle mass, strengthens your bones
and spine, and reduces body fat. However, aerobics is not
better than any other exercise for weight loss. Three times
a week for at least 20 minutes is plenty for burning off a
significant number of calories. Walking is an excellent
aerobic exercise and only requires a good pair of shoes and
comfortable clothing. After exercise, your appetite will be
much more manageable. It will not increase your hunger -
contrary to the myth.
* Drink lots of water! Water helps to lessen water
retention because it acts as a diuretic. If you have the
munchies, drink 5-8 ozs. of water, wait 5-8 minutes then
see if you're still "hungry." This also works well before
and between meals to suppress the appetite. It's best to
not drink water with meals as it dilutes digestive enzymes
necessary to breakdown and assimilate food. And, when
food isn't digested thoroughly weight gain can occur.
* Plan your meals. Give careful consideration to what
you'll be putting into your body. If responsible for the
cooking, outline a meal plan for the week or at least a
few days ahead.
* Plan your exercise period the same time each day if
possible. That way it becomes a habit - like brushing your
teeth or taking a shower. I run early in the morning. When,
for some reason I put it off until later in the day, I just
don't run that day. However, any time you can fit your
exercise in is better than not exercising!
* Let it be o.k. to feel hungry. Practice waiting until
you're hungry before you eat. a lot of people are so out of
touch with their bodies, they can't really tell if they are
physically or just "emotionally"* hungry. If you really
can't wait until your next meal...
* Choose high-fiber, high water snack foods like
watermelon, celery, radishes, carrot sticks, jicama, etc.
Empty your cupboards of finger foods that are easy to eat
a lot of. (Editors note: Avoid greasy, cheesey, salty
snacks like the plague!) Substitute these with air-popped
popcorn and rice cakes. These foods are high in fiber, very
low in calories, and are filling.
* It's best to sit down at the table - not the T.V. to eat.
Use small plates so your servings look bigger. Concentrate
on the presentation and enjoy texture, colors and aroma.
Sometimes using a cocktail fork or chopsticks can help you
take smaller bites. This way you can eat more slowly,
savoring and enjoying each and every bite. Digestion begins
in the mouth. If food is wolfed down it won't digest
properly and can lead to weight gain and nutritional
deficiencies. It's optimal to eat the bulk of your calories
in the first part of the day. Also, for best results as far
as weight loss, eat dinner early, and skip dessert.
* Avoid eating late in the evening. It takes several hours
to digest proteins and fats. Also, metabolism slows down at
night making it more difficult to burn calories. Late
evening and night snacking contributes to weight gain.
* Give yourself enough food. Be sure you don't lower your
caloric intake below 1.000 a day, you just won't get enough
nutrients that way. In fact, it's essential on any weight
loss program to take extra vitamins and mineral. Let
yourself have some of your favorite foods. But do lower your
intake. Just have a little - and not every day. If you
deprive yourself you'll want to rush back to your habit of
overeating.
* Remember, imagination wins out over willpower 99 percent
of the time. Instead of imagining your favorite food,
visualize yourself 10 pounds heavier. Then add a few more
pounds to the picture. Do you still want that fattening
food? Now close your eyes and see and feel yourself at your
desired weight. That ought to nip the craving in the bud!
Better yet: Imagine yourself 20 lbs. lighter. Close your
eyes and see your new self into a mirror with a bathing suit
on. See and feel the way you would like to look and feel.
Tell yourself how good you look. Lavish yourself with
praise. See and feel yourself shopping for clothes for your
new, trim body.
* Give up being envious of your friends, sister, brother,
spouse, neighbor if he or she can eat like a rhino and never
gain an ounce. We're all biochemically different - just as
no two sets of fingerprints are the same. Envious thoughts
get you nowhere and they may get you fat(ter)!
* Avoid sugar (honey, molasses, maple and brown rice syrup,
barley malt, sorghum, corn sweeteners, fructose, etc.) it
only makes you crave more.
* If your sweet tooth must be pacified, eat a small piece of
fruit or a few sips of fruit juice diluted with half
sparkling water.
* Refrain from weighing yourself every day. Once a week is
enough - upon arising is best. Weight fluctuates throughout
the day . You may weigh more at night than in the morning.
* Effective weight loss is easier when you replace negative
thoughts with positive ones.
* Set attainable weight goals. Say, " I want to lose 10
lbs. this month" - not "I want to lose 150 lbs."
* Be realistic - work for improvement, not perfection.
* Abandon strict rules, such as: "I'll never eat a chocolate
bar. Or "I'll never eat a doughnut as long as I live." Or
"I'll never stop at a fast food restaurant for pizza." If you
do find yourself breaking one of your own strict rules, have
compassion, be gentle and let yourself off the hook. If you
go into guilt it possibly could cause you to eat more of it
or cause you to feel miserable and worthless.
* Reward yourself for your efforts and accomplishments, but
not with food. Satisfy one of your other senses. Buy a
beautiful new book (not a cookbook!) take a special
mineral, aroma or oil bath, etc.
* If you stick to your "program" for six days out of seven,
give yourself a pat on the back for the days you stuck with
it - don't punish yourself for the one day's slip up. This
way it'll be easier to get back on track.
* Overweight people tend to binge when they become stressed
and emotional. When annoyed with your spouse or kids do you
grab potato chips, crackers, pretzels, ice cream, a handful
of nuts, or whatever food you treat yourself when feeling
deprived? This is emotional hunger activated by anger,
insecurity, boredom, frustration, lonliness, avoidance,
etc., which adds even more weight. When stressed, people go
to food because it's plentiful and readily available rather
than a hug or an encouraging word which is really what we
need but it's not always available.
Here are some other reasons for and thoughts on emotional
eating:
* Low self-esteem and unresolved issues in relationships
with spouse, co-workers and others.
* Uncomfortable business and social situations - loss of
love - separation/divorce - increased job responsibilities -
all can help motivate us to seek comfort in food. Alone at a
social gathering we may find ourselves reaching out for food
rather than for people. We may be so stressed at work that
we think we have to run out for coffee and doughnuts in a
futile attempt to alleviate the stress.
* It's not just unpleasant situations that can lead to
overeating - pleasant occasions can also do the job. It's
gratifying to cook a meal or dessert you know your family
enjoys, even if it's high in calories. Does watching T.V.
cue you to gather up you favorite snacks to munch on? Are
you brainwashed by the commercials to seek out the beer or
wine in the fridge? When you see that darling little
doughboy do you want to grab those goodies out of the freezer
and throw them in the microwave? Weddings, birthdays,
promotions, retirements, graduations, anniversaries, are all
celebrated with food, and who doesn't occasionally
overindulge their taste buds? What about vacations!? Again,
allow yourself a little slip-up a time or two - then
quickly get back on track.
* Mood swings can activate erratic eating patterns; skipping
meals when you're "up" and eating to excess when you're
"down".
* Family habits also play a part in your eating patterns.
Chances are is your parents used food to cope with problems,
you've picked up their habit. And who doesn't remember as a
child getting a cookie, some ice-cream or candy after
scraping a knee, or being treated to a sticky sweet treat
while sick (the total opposite of what your body needed!),
or being rewarded with fresh baked brownies. How about
being sent to your room without dinner for punishment. Or
being told that if you don't eat everything on your plate
you won't get dessert. Or, " Since you were bad today, you
don't get any dessert, Johnny". Are you still being driven
by those old "tapes" from childhood even though you are now
an adult?
* Evidence support the facts that what you eat affects your
feelings and behavior by causing changes in the chemical
balance. High protein diets cause an imbalance and cravings
for carbohydrates. Carbohydrates increase the chemical
serotonin, a relaxant, as well as the acid tryptophan, a
natural anti-depressant. Conversely, too much caffeine in
coffee, soft drinks, some diet and cold and sinus relief
pills can cause nervous tension and irritability. Refined
sugar can make you hyperactive, "spacey" and nervous,
especially among children who are constantly craving sugar.
* Instead of gorging yourself with food, set out to get in
touch with your feelings. This is where a food diary is very
helpful. You can note what you eat, how much, circumstances,
feelings, thoughts, emotions, and what you experienced. Is
there a clue to the emotions in the food you crave? Perhaps,
chewy foods such as bagels are often the choice when angry.
Mashed potatoes, pudding, chocolate cake, brownies, milk and
cookies or other foods associated with pleasant childhood
memories may be the choice when you want to be babied.
Chocolate is the choice for that feeling of fullness and
satisfaction. On the other hand, foods that mean security
for one person may have no such meaning for another. Many of
the "emotional" foods you crave today may stem from
childhood.
* Instead of going to the fridge or your favorite restaurant
when you feet stressed or emotional, do something more
constructive to satisfy your emotions and dissipate the
anxiety. Take some deep breaths, meditate, do a relaxation
technique, call a friend or write in you diary. Get "lost"
in a book, video, go to a movie, do a jigsaw or crossword
puzzle, write a letter, take a walk, pick up that magazine or
newspaper and make yourself current, do anything that would
take your mind off eating.
* If the need to feed or stuff down your anxiety or anger is
so strong that it seems nothing will replace it - at least
choose healthy, low-cal foods, such as carrots, celery, rice
cakes or make a salad - the time it takes to put it together
will help dissipate some of your anxious emotions. Avoid
calorie and fat laden sweets and desserts.
Editor's note: Most adults would probably not be overweight
if they had learned to follow body signals rather than mental
ones. Your brain can talk you into wanting food, when it has
no actual physical need for nourishment, calories or energy.
Generally, children are free of these tricks, responding to
physical hunger rather than the insecurities that sometimes
trigger adult eating disorders and problems.
* Toss out all of the larger sized clothes and belts in
your closet - they're just inviting you to gain weight.
* Reach out to others. Say pleasant things to friends and
loved ones. Think positively! When you're happy, others
around you will find it easier to find happiness in
themselves. Your self-image will improve and you will feel
more motivated to attain your desired weight.
* Fat is sometimes used not only as insulator for the body -
but also for the mind. Food is a form of oral gratification,
an immature way of feeling secure. When people are anxious
or stressed-out, eating seems to make them feel better.
Fat may be an insulation against hurt and a way to keep a
"safe" distance between the person and others.
* Overweight people need to learn to love their bodies just
as they are now, not several months or years down the road
when and if they become thin. Overeating is often a result
of low self-esteem. Upgrade your self-esteem, respect your
body and allow it to be healthy. Then soon you will reach
your "ideal" weight.
What are Vitamins and How are They Important?
Vitamins are organic substances produced by plants and
animals, which our bodies need to grow and develop.
Whereas food provides energy by way of calories. Vitamins
are co-enzymes, meaning they are catalysts for enzymes, which
cause our bodies to metabolize the food calories for energy.
We cannot exist without vitamins, they are an integral part
of our food supply. Although they're only required in
microscopic amounts, deficiencies can lead to disease.
Vitamins are not a replacement for food.
Vitamins are broken up into two categories: Water
soluble and fat soluble. Fat soluble vitamins in food are
more stable when exposed to heat during cooking and
processing than the water soluble vitamins which can be
easily lost. Fat soluble vitamins, which are not used, are
stored in the liver to be released when needed. Unused water
soluble vitamins are excreted in the urine. The body uses as
much of the vitamins as it needs and only excretes the
remainder. In so doing, it may be promoting good health in
the kidneys, bladder and urinary tract; and doing good things
in other parts of the body on its way out. So, in effect,
even "wasted" vitamins may protect tissues and organs against
disease.
For prolonged and best absorption, vitamins must be taken
with food. It's best to take fat soluble vitamins with fat
(doesn't have to be animal fat) in your food for easier
transportation and absorption. For instance, if you take
vitamin A on an empty stomach there is very little
absorption. The same applies to the fat soluble vitamins in
your multi-vitamin - take them with a meal which has fat in
it. The B-complex's and Vitamin C can be absorbed with or
without food, however, taking them with food slows down the
absorption rate so that they are not excreted as fast as they
would be if taken on an empty stomach. This increases the
vitamin level in the bloodstream over a longer period of
time. To get the maximum benefit from vitamins, it's
suggested that they be divided into doses to be taken with
meals throughout the day. When taking large doses of Vitamin
C, it can be better absorbed by taking it in several small
doses. Taking one large dose causes it to be absorbed and
excreted too fast so that long-term effects are invalidated.
Remember, the body works on a 24-hour cycle. When we sleep,
it's still working. In order to carry out its many tasks,,
it needs nutrients, sufficient water and oxygen.
RDA means the Recommended Daily Allowance pertaining to
vitamins and mineral. The RDA is controlled by the Food and
Drug Administration (FDA). Information regarding the RDA is
found on supplement and prepackaged food labels. In
general, the RDA is quite low. We need more than they
recommend to protect us against many of the diseases and
stresses rampant in society today. Besides, the RDA cannot
guarantee the optimum supplement dosage for each person
because we are all "biochemically individual".
Below is a list of the fat soluble vitamins:
VITAMIN A: It comes in two forms - retinol - found only in
the animal kingdom, and carotene - found in plants. Humans
have the ability to convert carotene into Vitamin A in their
bodies. This is done mainly in the liver although it also
occurs to a lesser extent in the intestines during the
absorption process of food. Studies have revealed that half
of the U.S. adult population are Vitamin A deficient. The
highest deficiency is found among blacks and hispanics.
What it does: Helps to keep the retina of the eye healthy,
counteracts night blindness, and other eye problems; promotes
growth, assists bone development; maintains skin, mucus
membranes, hair, nails, teeth, gums and adrenal glands in
optimum condition. May protect against certain cancers
(especially skin); strengthens and protects the immune system
against infections; may contribute to slowing the aging
process; is an oxidant and prevents Vitamin C from oxidizing,
allowing Vitamin C to work more effectively.
Vegetarian food sources: Eggs, cheddar cheese, butter.
Carotene - carrots, sweet potatoes, kale, collard and
mustard greens, spinach, broccoli, pumpkin, persimmons,
melons, apricots, parsley, and other orange, yellow and green
vegetables and fruit. Editor's note: The number one source
is blue green algae.
VITAMIN D: Known as the "sunshine vitamin" since it can
synthesized through ultra violet rays from the sun
interacting with oils on the skin to produce a derivative of
cholesterol which is absorbed through the pores into the
blood. It's also found in smaller amounts in foods.
What it does: Helps in the absorption and utilization of
calcium and phosophorous to maintain healthy bones and teeth
as well as nerves and muscle. Assists in the assimilation of
Vitamin A. Research shows that colon cancer seems to be more
prevalent in people living in colder climates where there is
very little sunshine, whereas, skin cancer is more common in
people living in sunny climates. Could the common
denominator be Vitamin D - in the one instance too little,
and in the other, too much?
Vegetarian food sources: The main source of this vitamin is
sunlight. Other sources are: Low concentrations in egg
yolk,cream and butter; Vitamin D enriched milk; sunflower
seeds, almonds, coconut, soybeans, legumes (some); goats
milk, dairy products, brown and other natural un-processed
rice; bran and brewer's yeast (some are highly allergic to
this yeast form).
VITAMIN E: This vitamin is an active antioxidant and free
radical scavenger. Free radicals are unstable chemicals
which attack our cellular structure. Some are formed
naturally by the body itself as a by-product of body
chemistry, however, they can be created unnaturally from
pollutants, toxins and chemicals. These free radicals or
oxidants are powerful enough to change the DNA coding within
our cells, thereby making the cells vulnerable to cancers.
When Vitamin E is in short supply, free radicals can get
through our antioxidant shields, which may result in
increased damage to the brain, nervous system, blood, heart,
liver, kidney, and pancreatic tissues. Excessive oxidant
production in the body's tissues is linked to accelerated
aging. Studies show Vitamin E protects the muscles of heavy
exercisers against free radical damage. According to some
specialists, alpha-tocopherol is the most potent and superior
form of Vitamin E. Editor's note: Q-10 enzymes are also a
very effective anti-oxidant and may prevent heart disease.
What it does: Helps to retard the aging process by oxidizing
the cells; oxygenates the body, thereby giving you more
stamina; prevents Vitamins B & C from oxidizing; works with
Vitamin A to protect the lungs from pollutants; maintains
a healthy heart; helps to prevent and dissolve blood clots;
aids in muscle cramping; boosts the circulatory system;
strengthens the immune system - helping it to fight off
infections; beneficial to infertility problems; applied
topically it can aid in the healing process of burn victims,
prevents scarring (also can help with returning scar tissue
to "normal") and keeps skin supple. (Editor's note: Vitamin
E in adequate doses - from 400- 1600 units daily, relieved
"restless leg syndrome" (legs tense up for no apparent reason
and feel compelled to get up and move around) and nocturnal
leg cramping, according to a study done by Doctors Samuel
Ayres, Jr. and Richard Mihan. Their research findings were
reported in the 1975 MEDICAL WORLD NEWS.
Vegetarian food sources: Omega 3 flax seed oil, wheat germ
oil, raw wheat germ, sunflower seeds and oil, safflower and
olive oil, various nuts, peanut butter, almond butter and
peanut oil, whole grain cereals, green leafy vegetables,
soybeans and soybean oil, whole grains, and whole grain
flours.
VITAMIN K: Known as the "blood clotting" vitamin since it is
essential for the liver to produce the blood-clotting factor
prothrombin. No dietary allowance has been set for this
vitamin, however, deficiency is rare.
What it does: Prevents internal bleeding and hemorrhages;
aids in blood clotting.
Food sources: Leafy green vegetables, cabbage, cauliflower,
alfalfa, sunflower seeds, yogurt; also produced by
intestinal flora.
Water Soluble Vitamins
Why are the B-vitamins referred to as "complex"?
Because they aren't found individually in fresh foods or
living tissue. Where there is one, you'll find the others
present. They go together - they work synergistically - they
are catalysts for each other. They consist of B-1
(thiamine), B-2 (riboflavin), B-3 (niacin/niacinamide), B-5
(pantothenic acid), B-6 (pyroxidine), B-12 (cobalimine),
Folic Acid and Biotin. PABA, Inositol, and Choline are also
included in the B-complex family, however, some controversy
exists as to whether they are truly B vitamins. The best
non-meat food sources of the B-complex vitamins are: whole
grains, brewer's yeast, brown rice, wheat germ, bran, milk,
eggs, nuts and seeds of all kinds, legumes and green
vegetables. As well as various food sources and nutrient
supplements, the B-complex's can be cultivated from bacteria,
yeasts, fungi and molds. (Editor's note: In his "Insects
and Allergy and What to Do About Them", Claude A. Frazier,
M.D. says that increasing intake of the B-complex vitamins
and especially B1 will keep mosquitoes away. Experimental
testing has not proven that this works, but many PREVENTION
magazine readers write in to say that B vitamins keep the
bugs away. One woman wrote of taking 100 milligrams of
thiamine (B1) with every meal during mosquito season and
said, "believe it or not, not one mosquito will come near
me." (See PREVENTION, July 1981, pg. 67).
Referred to as the "nerve vitamins", they're essential
for the proper functioning of the nervous system and as such
are the most important vitamins for healthy nerves.
However, B-vitamins are necessary for many other bodily
functions. They provide the body with energy by converting
carbohydrate into glucose, which is the body's main energy
source, and metabolize proteins and fats. Stress ups the
need for B-vitamins; skin and hair health; cracks at the
corner of the mouth; changes in the eye; healthy reproductive
glands, are all dependent on water soluble B-vitamins.
Since B-vitamins are water soluble, what isn't needed is
excreted (with the exception of Vitamin B-12, which is stored
in the liver in small amounts), therefore they must be
replenished daily. B-vitamin supplements should be taken as
a complex. This gives a foundation which can be built upon
for individual needs. For instance, when a disease state
exists caused by a B-vitamin deficiency, a singular
B-vitamin, known to be beneficial for that particular health
problem, may be supplemented in a greater dosage than the
others; e.g., in the case of anemia, additional B-12 may be
used along with other supplements. However, a basic B-vitamin
is best taken by itself without the accompanying B-complex in
order to avoid imbalances.
Long cooking methods, high temperatures, storing for
lengthy periods of time, and refining processes destroy B
vitamins. Drugs, chemicals, alcohol, birth control pills,
antibiotics, antacids, coffee and refined sugar deplete most
of the B-vitamins.
The following are a listing of the water soluble vitamins:
VITAMIN B-1 (thiamine): Although unknown in this country
today, a deficiency of this vitamin can cause beriberi. This
disease was particularly acute among orientals where refined
rice was the major staple of the diet. The husk and germ of
the rice is lost in the milling process and this where the
thiamine is stored. Nowadays, refined cereals, flour and
rice have thiamine added back into them. Still, deficiencies
of this diet exist because of the highly refined American
diet. Editor's note: Whenever possible, buy and prepare
whole, unmilled rice - organic brown is the most
nutritionally superior of the rices.
What it does: One of the main roles thiamine plays is in the
digestion in metabolism of starches and sugars so that they
can be used by the body for energy. The more carbohydrate in
the diet the greater the need for thiamine. It is mildly
diuretic and assists in keeping the body's water in balance.
Extremely important for the nervous system and mental acuity.
Assists Vitamin-A in preventing night blindness; keeps skin,
hair and liver healthy, stabilizes appetite.
VITAMIN B-2 (riboflavin): This is quite conceivably the
number one vitamin deficiency in this country. Perhaps
because it's not abundant in our general food supply as the
other B-vitamins. It is more prevalent in natural,
unprocessed foods. It's easily destroyed by light, e.g.,
milk in glass bottles and transparent, plastic containers
is more susceptible to B-2 loss than milk in opaque or
cardboard cartons.
What it does: Helps metabolize fats, protein and
carbohydrate. Necessary for antibody and red blood cell
formation, promotes healthy skin and nails; beneficial to
eyesight, may help retard the formation of cataracts;
necessary for growth and reproduction; aids in iron
assimilation; counteracts stress.
VITAMIN B-3 (niacin/niacinamide): For the prevention of
deficiencies this vitamin can be taken in either of these
forms. The physiological difference is that niacin is a
vasodilator (increases circulation, and aids in lowering
cholesterol) and causes flushing and itching when taken in
large doses. Niacinimide is not a vasodilator and no
flushing or itching occurs, even in large doses. Niacin is
found chiefly in plants, whereas, niacinimide is predominant
in animals. Tryptophan, an amino acid, is converted to
niacin in the body. Pellagra, a disease caused by chronic
niacin deficiency, manifests as dementia, diarrhea and
dermatitis. If left untreated it can result in death.
What it does: It is necessary to convert food into energy;
alleviates stress (along with B-1 and B-2); helps lower
cholesterol and triglycerides; maintenance of the nervous
system and cardiac health, regulates hormones; beneficial in
schizophrenia; has wound healing capabilities.
VITAMIN B-5 (pantothenic acid): Pantothenic Acid is derived
from the Greek word "pantos" meaning everywhere, since it is
found in almost all foods and all cells. It appears to have
the ability to somewhat retard the aging process and promote
longevity (according to animal testing results). It has been
reported to restore color in greying hair. The richest
natural source of pantothenic acid is found in royal jelly
which is fed to the queen bee, extending her life span far
beyond that of the worker bees.
What it does: Important vitamin in building and strengthening
the adrenals and dealing with stress. Like most of the
B-vitamins it is essential to the metabolism of
carbohydrates, fats and protein. Beneficial in hay fever;
necessary for antibody formation; healthy skin and nerves,
maintains blood sugar stability.
VITAMIN B-6 (pyroxidine): This vitamin is depleted by birth
control pills and is connected to PMS problems such as
depression, bloating, breast pain and acne, which can be
alleviated by taking extra B-6 7-10 days before menstruation.
Along with magnesium, B-6 given in high doses, may be
beneficial in autism. Used successfully in the treatment of
carpal tunnel syndrome, a neurological disorder affecting the
wrists and hands and often the arms and shoulders, so that
lifting even the lightest of objects can be very painful.
Often times this disorder is "treated" by surgery which does
not have long term effects.
What it does: Necessary for antibody formation; metabolizes
fat; regulates cholesterol levels; controls sodium/potassium
balance and magnesium level in blood; important for healthy
red blood cells, skin and nervous system; health of teeth and
gums; regulates enzymes; alleviates certain PMS problems;
maintains healthy sexual organs.
VITAMIN B-12 (cobalamin): This is the only B-vitamin that
the body can store. However, since it is found primarily in
foods of animal origin, and only in very small amounts in
green vegetables, it is essential that strict vegetarians
supplement their diet with extra B-12. (Editor's note: You
can get this through soy foods and microalgae.) Best to take
with other B-vitamins and calcium for maximum absorption and
utilization.
What it does: Involved in red blood cell formation and bone
marrow function, carbohydrate, protein and fat metabolism;
utilization of iron and ascorbic acid; necessary for proper
nerve function; essential for genetic coding - DNA and RNA.
FOLIC ACID (aka folacin/folate): Studies have shown that as
many as half of the women in this country may have a folic
acid deficiency. If your gums bleed a lot, you may not only
be short in Vitamin C, but folate too. Vegetables are the
primary source of folate, however studies have found that
when vegetables are cooked in water most of the folate ends
up in the water. This is good reason to use the cooking
water for soups, stews, or "broth" drinks. Microwaving
vegetables, causes even greater losses of folic acid.
What it does: Along with B-12, it's necessary for red blood
cell formation and DNA coding; and for the functioning of the
nervous system and gastrointestinal tract; counteracts
depression; aids in the liver's performance and hydrochloric
acid production; aids metabolism and appetite; essential for
fetal development.
BIOTIN: This vitamin is defined in Dorland's Medical
Dictionary as "required by or occurring in all forms of life
tested". Like pantothenic, deficiencies had to be induced to
discover what they were. Not only is it found in all foods,
but like Vitamin K, it's also manufactured by they body in
the large intestine from bacteria. A substance called
avidin, found in raw egg white, binds with biotin and blocks
its absorption, however, you would have to eat a large amount
of raw eggs each day for a biotin deficiency to occur.
Cooking eggs prevents this problem.
What it does: Like the other B-vitamins, biotin helps to
break down carbohydrates, fats and protein into cellular
energy. Since this is a fairly new member of the B-team, all
of its functions are not completely known yet. It may help
with muscle pain and depression. It is essential for skin
health and claims have been made that it can help retard
greying hair and hair loss.
PABA (para-aminobenzoic acid): If you want to be protected
against the sun's ultraviolet rays during the summer, reach
for the suntan lotion high in PABA. Studies at Harvard
Medical School on two dozen sunblocking preparations
revealed that PABA gave the best protection.
What it does: Apart from being the best sunscreen available,
it is also helpful to the skin in cases of eczema and
vitiligo (loss of pigmentation). It helps to synthesize
folic acid from intestinal bacteria; aids in protein
metabolism; assists in red blood cell formation.
CHOLINE: Choline is a member of the lipotropic (fat
emulsifier) family, consisting of choline, betaine,
methionine and iositol. It is found naturally in a wide
range of meat and vegetables, and can be synthesized within
the body if conditions are right. Together with inositol it
is the basic constituent of lecithin.
What it does: If your memory is not what is used to be
perhaps consider adding choline to your supplements. It is a
precursor to acetylcholine, a brain compound, which is
necessary for the smooth flow of nerve impulses. Research
reveals that adding choline to the diet raises the level of
acetylcholine in the brain and in turn enhance memory recall.
Along with inositol it helps to emulsify cholesterol both in
the gallbladder and the arterial walls; keeps the liver,
heart and kidneys healthy as well as nerve tissue:
metabolizes fat.
INOSITOL: This nutrient is a member of the lipotropic
family, as mentioned above. Since it combines with choline
to make lecithin it also has some of the same functions as
choline. Note: some food sources of inositol are brewer's
yeast, wheat germ and lima beans - not common foods found in
the typical American diet. Like choline, the body can
manufacture inositol, but only under the proper conditions.
Antibiotics, diarrhea and digestive disturbances impair that
function.
What it does: Along with choline it helps to emulsify fats
and cholesterol, and nourish the brain cells: helps to
prevent eczema; aids in redistributing body fat; assist in
preventing nerve damage in diabetics. A deficiency of this
nutrient has been linked to muscular dystrophy, but the
evidence is inconclusive. Promotes healthy hair and may
assist in preventing hair loss; protects the liver, kidneys
and heart; involved in red blood cell formation.
VITAMIN C (ascorbic acid): There is much evidence to support
Vitamin C's role in protecting against cancer, and since the
immune system plays a significant role in the body's
resistance to cancer and other diseases, Vitamin C is
essential to the health of the immune system. Free radicals
are caused by oxidation of the cells and are so powerful
they can change the DNA coding. This creates abnormal cells
and may set-up the initial stages of cancer. It is essential
to have a good supply of antioxidants - free radical
protectors in your diet, such as Vitamins A (beta carotene),
Vitamin C, E and the trace mineral selenium. Beta carotene
and Vitamin C being the most important vitamins.
Vitamin C is non-toxic. It is the most fragile of all
vitamins and can easily be lost in cooking heat. Just the
act of slicing an orange results in Vitamin C loss. Both
alcohol and tobacco rob the body of this valuable nutrient.
What it does: In high doses, it may protect against certain
cancers and strengthen the immune system. Vitamin C is well
known for its ability to prevent the common cold as well as
other infectious diseases. It assists the body in handling
stress; helps to absorb iron; regulates the metabolism of
amino acids; aids in wound healing and burns and is
especially helpful in the healing process after surgery;
effective treatment for many allergies, being its a natural
anti histamine; daily doses can protect against bladder
infections; keep your teeth and gums healthy; can help
alleviate the discomfort of extreme temperatures, especially
heat; beneficial in lowering cholesterol and keeping the
artery and heart muscle healthy; chelates out toxic metals
from the body - lead, mercury and aluminum. Without Vitamin
C our bodies could not produce collagen, and intercellular
glue-like substance needed for tissues, blood vessels,
muscle, cartilage and bones to keep them together. Without
this valuable nutrient, we would literally fall apart! It is
an important vitamin in the utilization of sugar. It makes
insulin more effective and can lower blood glucose levels in
insulin dependent diabetics. Works against the aging
process.
Food sources: Foods with the most Vitamin C are: Raw
acerola (cherry), sweet and hot red and green peppers,
guavas, pimientos, bok choi, broccoli, cauliflower,
blackcurrants, kale, cabbage, strawberries, lemons, mustard
greens, kiwi fruit, brussel sprouts, papaya, vegetable juice
(preferably juiced - carrot or mixed), turnip greens,
grapefruit, cantaloupe, oranges, fresh orange juice,
asparagus, tomato juice and tomatoes. This list is in
descending order giving the most Vitamin C for the fewest
calories.
Minerals are essential to life and are every bit as
important to your health as vitamins - perhaps even more so
since vitamins cannot function without minerals. The body
can tolerate a vitamin deficiency longer than can a mineral
one. Whereas, the body can synthesize some vitamins, it
cannot manufacture any minerals. Minerals are usually not
required in huge amounts in order to counteract deficiencies.
Megadoses can upset the balance in the body and produce
deficiencies in other minerals or cause toxicity. To prevent
imbalances, it's better to take them as a "multi-mineral".
Minerals, like many vitamins, are synergistic, meaning, they
work better together than individually. They are found in
all tissues and body fluids, the greatest amount is in bones,
teeth and cartilage. Without minerals, all other nutrients
such as vitamins, protein, amino acids, carbohydrates, fats,
enzymes, etc., cannot be properly activated and utilized.
Minerals represent approximately 4 percent body weight,
therefore, a 150 lb. person has 6 lbs. of their body weight
tied up in minerals. By comparison, vitamin content in the
body is less than one ounce.
Many people are under the misapprehension that the soil
contains all the mineral that we need, otherwise plants
wouldn't grow. However, plants only need about 14 minerals,
whereas human may require over three times as much. The
amount of minerals in a particular food is directly related
to how much of those mineral were in the soil where the plant
was grown. (Editor's note: Later we'll discuss how modern
soil is grossly mineral deficient). Take, for example,
selenium, if it is not in the soil where corn is growing, it
will not be in the corn. When that corn is fed to chickens,
they won't get any selenium from either of those food
sources. Like vitamins, minerals an be lost in food
processing, refining and cooking water.
Mineral supplements are often referred to as "chelated".
When minerals are chelated they are more easily digested and
assimilated. Amino acid chelates are the most stable and
have a much higher absorption rate (up to ten times more)
than non-chelates.
The major minerals are those which are in a high
concentration in the body, they are: Calcium, Phosphorous,
Sodium, Potassium and Magnesium. The trace minerals are
those present in a much lower concentration but are vitally
important to optimal health, they are: Chromium, Iron,
Copper, Selenium, Iodine, Manganese and Zinc. There are a
number of lesser known minerals present in our bodies such as
fluorine, molybdenum, cobalt, vanadium, nickel, arsenic, tin,
etc., however, not enough is known yet about their complete
functions and/or dietary requirements. Vegetarian food
sources of minerals can be found in all plants such as
vegetables, fruits, nuts, seeds, grains and legumes, for
non-vegetarians - beef (natural, range fed) poultry
(antibiotic, hormone and additive-free), fish and their
by-products such as dairy foods, liver and eggs.
CALCIUM: This is the most abundant of the minerals in the
body, averaging 3-4 lbs. of body weight. Nevertheless,
calcium deficiency is more prevalent than any other mineral,
particularly in females.
What it does: Builds and maintains bones and teeth; buffer
for acid/alkaline balance, thereby regulating PH; aids blood
clotting; regulates heart rhythm; contributes to vitality and
endurance; aids in mental alertness; nerve and muscle
response; can lower cholesterol and blood pressure.
PHOSPHOROUS: Has more functions than any other mineral. After
calcium, is the second most abundant mineral in the body.
What it does: Combines with calcium to form calcium
phosphate - necessary for strong bones and teeth.
Phosphourous permeates all of the cells and is involved in
thousands of chemical reactions within the body, e.g. assists
in the metabolization of protein, fats and carbohydrates,
cell repair and muscle contractions, aids nerve function;
stimulates the glands to secrete hormones, necessary for the
digestion of niacin and riboflavin; breaks up fatty acids in
the blood; part of the DNA molecule.
SODIUM: It is essential in our diet. Salt is 40 percent
sodium and 60 percent chlorine, however, it's the sodium
(discussed earlier in this chapter) that's detrimental to our
health, not the chlorine. Most Americans overdose on this
nutrient. Sodium and potassium work as a pair.
What it does: Helps to regulate acid/alkaline balance;
maintains normal fluid levels in cells; necessary for muscle
contraction and nerve impulses; formulation of saliva,
digestive juices and bile.
POTASSIUM: After calcium and phosphorous this is the third
most abundant mineral in the body, however, dietary intake is
low in this country, especially among women whose diets are
low in calories. In order to get the amount of potassium
that expert deem necessary - 2,500 mg., the diet has to
contain a minimum of 2,100 calories a day.
What it does: Together with sodium, it maintains body fluid
balance; aids in the function of the nervous and muscular
system; assists kidney function; counterbalances sodium
action; aids glucose formation and absorption; balances
acids; necessary for growth.
MAGNESIUM: Approximately half of all magnesium in the body
is found in the bones. Magnesium teams up with calcium to
perform many vital bodily functions. Deficiencies of the
nutrient are widespread. Soft water lacks magnesium with the
result that there is a higher incidence of heart disease in
soft water areas than hard water areas.
What it does: Helps alleviate stress and heart problems;
normal function of the brain and spinal cord; necessary for
calcium, Vitamin C and carbohydrate metabolism; necessary
for PH balance; takes part in enzyme energy conversions;
essential component of bones and tooth enamel; need for DNA
and RNA coding.
CHROMIUM: Newborns have the highest concentrations of
chromium, however, as a person ages the chromium level in the
blood diminishes. Referred to as "GTF" chromium in
nutritional supplements means "glucose tolerance factor".
GTF chromium is assimilated more readily than inorganic
chromium.
What it does: Keeping blood glucose stable, it is essential
for proper insulin function as it converts blood sugar to
energy. This is very important in weight loss. For, if
blood sugar isn't converted to energy, it stores as fat. It
increase the effect of insulin; helps in the synthesis of
fatty acids; may aid in the prevention of diabetes and
hypoglycemia (high and low blood sugar); protects against
heart disease.
IRON: Iron deficiency is prevalent in the American diet, and
females are especially prone with as many as 95 percent being
iron deficient. There are two types of iron - heme which is
the more potent of the two, found only in animal protein and
non-heme found only in vegetables, beans and grains.
What it does: Necessary for the synthesis of hemoglobin;
oxygenates the blood; needed for protein metabolism; energy
production; growth and development; disease resistance;
prevents fatigue.
COPPER: Only 2-3 mg. of copper is necessary in the daily
diet, yet the average American gets less than the RDA
requirement. Copper is the partner of iron, while calcium
helps in the absorption of copper.
What it does: Converts the body's iron into hemoglobin;
helps in absorbing iron in the diet; prevents anemia;
involved in collagen and elastin production - the "glue" and
elasticity of the body.
SELENIUM: This is an example of a trace mineral whose
capabilities we are just beginning to discover. It's a
strong antioxidant, working with the vitamin trio of
antioxidants A,C and E. It teams up with Vitamin E, making
it more potent. In areas where there are high Selenium
levels in the soil, cancer deathrates are lower. Toxic in
high doses, do not take more than 200 micrograms a day.
What it does: May help to keep the immune system strong,
thereby enabling the body to resist many diseases from cancer
to cataract; along with Vitamin E, it may help people with
muscular dystrophy and prevent heart problems; relieves
arthritis; and increase energy; protects against radiation
and mercury toxicity.
IODINE: We generally don't have to be concerned with
iodine deficiency, since the body only needs 25 mg. a day
and it is found liberally in iodized salt, all seafood, kelp
(can get kelp powder) and mushrooms.
What it does: It works with the thyroid gland assisting
proper functioning and helping it to produce the hormone
thyroxine which governs metabolism and in turn determines
weight control and energy production; aids growth and
development; helps to convert beta carotene to Vitamin A;
prevent cholesterol build-up in the arteries, thereby
protecting the heart.
MANGANESE: The body requires only a small amount of this
nutrient even though it's involved in many bodily functions.
It is stored in the kidneys, liver,pancreas, pituitary gland
and bones. A complete deficiency is rare, however, less than
optimum levels can contribute to health problems.
What it does: This nutrient is involved in various
functions in the body such as proper bone growth, lubrication
of the joints; balance; proper utilization of sugars;
involved in digestion and metabolism and enzyme activation;
prevents fatigue and irritability; brain function, improves
memory; important to blood clotting; nerve balance; necessary
for the production of thyroxine.
ZINC: It is vital to good health. Zinc concentrations are
found predominantly in the skin, hair, nails, prostate gland
and pancreas.
What it does: Boosts the immune system; crucial for building
cells and DNA coding; tissue regeneration and skeletal
growth; muscle contraction; protein and carbohydrate
metabolism; reproductive organ growth and development;
assists in the formation of insulin; necessary for the
absorption of vitamins, especially the B-complex, and
facilitates the release of stored Vitamin A; affects taste
and smell; speeds up wound healing and burns; decreases acne;
may prevent the common cold; and may protect against herpes.
Editor's note: Pumpkin and sunflower seeds are rich in zinc
- and zinc contributes to enhanced sexual vitality.
Editor's note: Blue green algae is a convenient source for
almost all of the above minerals.
To determine your nutritional deficiencies, make an
appointment with a qualified nutritionist or health
practitioner. This segment is for educational purposes only
and not for self-diagnosis or treatment. It is not to be
used in place of medical treatment.
NOTE: The information you have just read was contributed
by Georgia Carlson, Ph.D Nutritional Consultant. It was
gleaned and partially edited from her "Food for Thought
Nutritional Newsletters". We thank you Georgia!
Herbal Nutrition for the Immune System
Your immune system has a huge responsbility - to protect
you from the harmful effects of pathogenic bacteria and
viruses. An intricate interplay of biochemical processes is
constantly at work to keep you in good health.
Herbs both nourish and activate the immune system.
Alfalfa contains every known vitamin and mineral including
the newly discovered Vitamin P. Alfalfa provides a source of
easily absorbed nutrients which can help support the immune
system.
Since herbs are foods, other nourishing herbal allies
such as oat straw and parsley can be incorporated into the
diet. When properly used, dried herbs can provide a source
of readily assimilated minerals. Many botanical medicines
will biochemically activate the immune system. The following
are some safe, commonly used herbs for immunity:
* Echinacea angustifolia increases T-cell activity.
When taken in the early stages of an illness, it wards
off viral infections. Echinacea loses its
immune-enhancing effects after as few as three days;
therefore, it's best used during times of stress or
during early signs of infection. Do not use it for
extended periods of time.
* Licorice root supports immune function primarily through
its effect on the adrenal system, protecting the thymus
gland from corticosteroids (when under stress, the
adrenal glands respond by producing corticosteroids.
These hasten the normal diminishment of the thymus gland
(the gland that produces T-cells). Licorice may be
taken as a sweet tea or in its more potent extract forms
during infectious processes. If you use licorice over a
long period of time, however, increase your intake of
potassium-rich foods to avoid a deficiency. People with
hypertension must use caution when taking licorice and
need to consult a practitioner before using the herb.
* Goldenseal and Oregon grape root both contain a strongly
antibiotic substance called berberine as their active
ingredient. Goldenseal stimulates circulation to the
spleen and in this way enhances immune function.
* Astragalus is a nutrient herbal shown by researchers in
China to increase natural killer cell activity. The dried
root is pleasant when used to flavor soup when cooked with
rice.
* Propolis (bee resin) along with bee pollen was recognized
as a healing agent when it was noticed that many
beekeepers lived long. It was discovered that the "dirty"
honey at the bottom of the barrel was rich in nutrients
and healing properties, and beekeepers thrived after
eating the honey. Bee Pollen contains every known
nutrient and furnishes an excellent food supplement.
Propolis enhances immune activity and is available in
extract form as an adjunct to immune support.
* Lecithin, a by-product of soybeans, is known for
reducing high cholesterol levels which are factors in
immune suppression, and lecithin has been shown to improve
immune status. Lecithin granules may be added to foods.
Lecithin is also available as a supplements or can be
absorbed by simply eating foods rich in this nutrient
such as corn, vegetable oils, wholegrain cereals and
soybeans.
Ten Tips For Lifelong Health
Enhancing your immune system may help you decrease your
risk of cancer and heart disease. Here, Charles B. Simone,
M.M.S., M.D., shares his plan to strengthen immunity. Simone
is a medical oncologist, immunologist and radiation
oncologist in Lawrenceville, N.J.
1. Maintain a healthy weight.
2. Decrease the number of daily calories.
3. Eat a low-fat, low-cholesterol diet. Eat fish,
especially those rich in Omega-3 fatty acids; limit
fats and oils.
4. Eat lots of fiber (25 to 30 grams a day). Include
fruits, vegetables, high-fiber cereals, grains, crackers
and breads.
5. Supplement your diet with vitamins and minerals in the
proper dosages and combinations for your lifestyle.
6. Eliminate salt and food additives.
7. Limit barbecued, smoked and pickled foods.
8. Avoid caffeine.
9. Avoid smoking, chewing tobacco and other people's smoke.*
10. Avoid all alcohol or consume only minimal amounts (no
more than one drink per week.***
***Editor's note: According to the EPA ( Environmental
Protection Agency) second-hand is responsible for an
estimated 3,000 lung cancer deaths yearly. They have
classified other people's smoke as a "Class A Carcinogen" -
such as arsenic and asbestos. Each year, nearly 300,000
infants and toddlers suffer from pneumonia and bronchitis due
to second-hand smoke - 15,000 of which require
hospitalization!
***"Reprinted with permission from the November/December,
1992 issue of Delicious! Magazine, a publication of New
Hope Communications in Boulder, Colo."
The Optimal Food Source
In some of the previous chapters we talked about maximum
nutrition. We now go a step further to discuss optimal
nutrition. First, a little background.
It took about 10,000 years to fertilize our topsoil with
its heritage of minerals. After the last ice age, the United
States was covered with mineral rich topsoil. Over the
millennia, the natural process of weathering and erosion, has
washed the minerals out of our farmlands. Over the centuries
and particularly in the past fifty years, some modern farming
methods, along with intensive irrigation and
over-cultivation, have accelerated that erosion process. This
has left some of our farmland in barren ruins. Pollution of
the air, water and groundwater has also aggravated the
problem. The next ice age will repair the damage, but we
might not want to wait that long. This mineral legacy will
take some time - most likely many generations to rebuild.
In the meantime, we can greatly benefit from a wild and
natural food that grows in a mineral-rich lake. Algae in
it's natural state has more benefits than their cultivated
counterparts, spirulina and chlorella. These are grown in
man made ponds with added nutrients, making them less potent
than the algae. For the the past 10,000 years, since the ice
age, this isolated and protected lake has been a nutrient
trap for an abundant supply of mineral, volcanic silt, and
other nutrients. What is this food?
It is blue green freshwater algae. It's freeze
dried and packaged and inspected thoroughly and carefully.
This complete and digestible food source is power-packed with
vitamins and minerals. Some of the substances in algae can
help you assimilate and digest other foods more efficiently.
Food For The 21st Century
^^^^^^^^^^^^^^^^^^^^^^^^^
Blue green algae may become the food of the future. It
is unique in all the world! It is the most fundamental and
oldest food on earth - there simply is nothing else like it.
The dynamic balance of essential nutrients it contains
enables people to experience the following commonly reported
benefits:
* Feelings of increased energy and vitality
* Reduction and alleviation of stress, anxiety and
depression
* Relief from the discomforting symptoms of fatigue,
mood and energy swings of hypoglycemia, some allergies,
deficient digestion, sluggishness and more
* Improved memory and mental clarity
Here are some of the reasons why people are experiencing
these results:
* 100% organically grown
* Due to its careful and meticulous processing, 97% of the
algae's original nutritional properties remain fully
intact.
* Contains all of the essential amino acids
* More protein and chlorophyll than any other food!
* An abundance of vitamins, minerals and trace minerals, in-
cluding beta carotene and vitamin B12. Full of the amino
acids that build needed neuropeptides which feed the
delicate neurotransmitters of the brain.
"What will I get when I eat blue green algae?"
One gram of freeze-dried algae contains 1400 micrograms
of beta carotene. It supplies as much as 14 cups of whole
eggs or 23 cups of yogurt or 14 grams of liver or 140 grams
of beet greens or 70 grams of carrots. Charles Simone, M.D.,
author of "Cancer and Nutrition" states that beta carotene is
the most important nutrient for reducing cancer risk. In
addition, Japanese scientists see a relationship between
carotenoid and cancer suppression as stated in the "Journal
of the National Cancer Institute." Research also suggests
that beta carotene enhances the body's immune functions and
can help prevent free radicals (created by exposure to
toxins, smog, pollutants, chemicals, lead, smoking, alcohol,
and even by some of the body's natural processes) from
damaging brain tissues, heart, kidneys, liver, pancreas,
blood and our nervous system. O.K. - what would you rather
do? Eat 3 gallons of yogurt or 4 capsules of algae everyday?
The best known blue green algae species have been
spirulina and chlorella. Both spirulina and chlorella are
artificially grown in manmade ponds - while blue green algae
is completely wild. All the minerals our bodies need are
contained in this phenomenal food source! It is rich in the
B vitamins. In fact, it is one of the very few vegetarian
sources of the all-important Vitamin B12. It has the highest
known source of chlorophyll, 300% higher than alfalfa.
Chlorophyll's chemical structure is similar to hemoglobin
(otherwise known as human blood) which carries our life force
through our bodies.
Spirulina and chlorella have an indigestible cell wall
that must be heat treated to render it digestible. Whereas,
algae also has a digestible, nutritive cell wall, composed of
protein-based starch we use as food. This inner cell wall is
immediately absorbed and readily assimilated. 80 percent of
our oxygen supply comes from this remarkable plant. Without
algae, there would be no life in the seas and very little on
land. Algae may very well be the last complete basic
nutrition source left on the earth.
NOTE: Some of the above information was gleaned from the
article entitled "A Powerhouse of Nutrition" in the summer,
1990 issue of Issues Magazine.
Blue green algae tends to interact with your entire
system to create physical, mental and emotional balance.
Generally, the more stressed, more out of balance and less
healthy your system is, the more noticeable and immediate the
results.
For more information about blue green algae, call:
1-800-927-2527 #1053. Say: "ALGAE," then leave name and
address ONLY and our friend Trish Silay, who sells algae,
will be HAPPY to mail you more information. Editor's Note:
Ask about algae for animals - the perfect fuel for race
horses.
Surprising Statistics
* Amount of total U.S. grain production consumed by
livestock: 70%
* Amount of U.S. cropland producing livestock feed: 64%
* Amount of U.S. cropland producing fruits and vegetables:
2%
* Activity that accounts for more than half of all water
consumed in the U.S.: Livestock production
* Average cholesterol level of people eating a
meat-centered diet: 210 mg./dl.
* Chance of dying from heart disease if you are male and
your blood cholesterol is 210 mg./dl.: Greater than 50%
* Dietary cholesterol intake needed to support human
health: None, the body makes its own
* Leading sources of saturated fat and cholesterol in
American diets: Meat, dairy products and eggs
* Cholesterol found in grains, beans, fruits, vegetables and
nuts: None***
Food and Other Tidbits
* Choose your produce carefully. Examine for soft spots,
mold, etc. Generally, the darker the fruit or vegetable,
the higher the nutrients will be. For example, romaine
lettuce has twice the calcium and iron of iceburg lettuce.
and 10 times the Vitamin A. And, pink grapefruit has
30 times the vitamin A of white grapefruit.
* Choose natural over processed. Natural foods have more
nutrients and less calories than processed foods. Read
labels carefully - look for hidden sugar, fat,
preservatives and additives. I recently found out,
thanks to 60 minutes that the hydrolyzed protein that's in
tuna and many other food products, is monosodium
glutamate.
* Be aware that so-called "lite" foods may only have 60
percent less fat - not much of an improvement over 75
percent.
* Eat your food fresh. Just a couple of days can lower the
nutrient contents of fruits and vegetables. They can lose
half their Vitamin C in only two or three days. Be sure
to put your produce in bags or air-tight containers right
when you get home. This way you'll be getting your
money's worth.
* As humans we are part of the natural cycles. So, our
colder weather diet would be different than what we eat
in the warmer months. It's wise to eat more root
vegetables during the chillier months, such as potatoes,
onions, carrots, beets, turnips, sweet potatoes, yams,
etc. Other warming winter foods include winter squashes,
nuts seeds, beans and whole grains. Being that cooked
foods are more warming than raw foods, eat less salads,
fruits and cold drinks, and eat more sauteed and steamed
vegetables, whole cooked grains, beans, soups, legumes
pasta with sauces, etc.
* To get the most of potatoes, cucumbers, carrots, etc. -
eat the skin which has most of the nutrients.
* To preserve precious vitamins and minerals, chop, open
cans, and thaw right before you them. And when you do,
cook it fast with as little oil or water as possible. It's
said that stir-frying is the best method and steaming is
second best. Poaching also works well and is fat-free.
Cook in iron pots to put extra iron into your meals.
* Be sure you're eating your "daily fiber." The easy way to
do this is to eat at least two servings of vegetables,
one with edible skins, stems or stalks, one or two
pieces of fruit, some whole-grain bread, bagels,
crackers, dried peas, beans, brown rice, millet, or one
of the many other grains new to the market, oatmeal,
polenta, or one of the other whole-grain breakfast
cereals, pasta and corn tortillas.
* Eating more grains and vegetables will lower your
cholesterol and blood pressure. Researchers and doctors
around the globe have proven this. And lower
cholesterol means fewer heart problems, according to a
group of English scientists. They monitored and
documented nearly 11,000 vegetarians and
non-vegertarians for seven years and found that
vegetarians had fewer cases of heart disease.
* The German Association of General Practitioners
discovered that cholesterol levels in patients taking
garlic powder tablets lowered an average of 12 percent.
Triglyceride values dropped 17 percent. In addition,
research done by the doctors at the Royal United
Hospital in Bath, England suggests that garlic reduces
heart problems risk.
According to research at Brigham Young University, the
most active ingredient in garlic, allicin, is an
antiviral agent against viruses including colds and flu.
Also, there's no side effects, and it's safe for
children. Being a natural antibiotic, garlic may also
help the body to resist infection. Research has also
found that it has anti-inflammatory properties. To avoid
garlic breath, deodorized garlic capsules or liquid
extracts can be found at your natural foods store.
* Jay Kordich, known as the juiceman, advocates fresh raw
fruit and vegetable juices. He says they give you the
live enzymes needed for digestion and extra energy.
According to him, they help prevent obesity, skin
conditions, heart disease and high blood pressure.
* Researchers are now discovering the potential healing
powers of certain foods. Garlic, of course, is one
such food. Another, is the green apple. Its juice may
help alleviate tinnitus. Watermelon juice has been found
effective in lessening PMS symptoms. Cantaloupes are
known to help with headaches. Perhaps in the future,
doctors will prescribe foods instead of pills. They
might say, "Take two cantaloupes and call me in the
morning!"
* If you're exhausted and nutritionally deficient, sexual
energy will be one of the first drives to diminish.
According to Oriental medicine, the kidneys govern sexual
vitality, yet it's possible to irritate or weaken the
kidneys by overindulging in coffee, alcohol, fatty foods
or stress. the kidneys like to be warm, so you may be
"cooling your passion" by drinking icy beverages or
eating cold foods such as salads and fruits, especially
when the weather is cold. Conversely, beans (black and
kidney are the best), green leafy vegetables like kale or
collard and whole grains like barley and wild rice
nourish the kidneys and thus sexual energy.
* Many other foods can increase sexual vitality and add to
a healthy sex life. Seeds such as pumpkin and sunflower
contain the germ of life since they're plant embryos;
they're also rich in zinc. Oysters, also zinc-rich, were
said to be Casanova's love tonic. Sea vegetables, with
their high mineral content, can nourish an underactive
thyroid, which can cause decreased libido. (Editor's
note: Freshwater vegetables such as algae also have a
very high mineral content).
* Chocolate, long considered the food of lovers, contains
phenylethalamine, the same brain chemical produced in
people who are in love. However, chocolate has negative
effects: It's high in fat and contains caffeine.
(Editor's note: If you think you MUST have chocolate,
check out your local health food store for organic,
additive-free chocolate goodies. Garlic is also
considered a "love food", however, it could be a
"turn-off" if only one partner eats it, so obviously,
it's better to partake together!***
* Memory failing you? Pop some extra iron and zinc.
University of Texas researchers state that women with
minor deficiencies given these supplements improved their
memory scores.
* People who get larger amounts of Vitamins A, C, B are
less likely to develop cataracts, according to several
studies.
*** Dr. Mindell's quote came from an article entitled "Wake
Up America!" by Gloria Bucco. "Reprinted with permisssion
from the September, 1992 issue of "Delicious! Magazine", a
publication of New Hope Communications in Boulder, Colo."
Learn more on this extremely important subject from his book,
PARENTS' NUTRITION BIBLE. "Surprising Statistics" the
section on the immune and the effects of sugar and herbs and
the immune system came from Delicious! Magazine's
November/December, 1992 issue. Also, the edited segment
regarding sexual vitality came from Delicious!, May/June,
1992. The excerpt on vegetable protein and vitamin sources
(sweet potatoes, melons, etc.) came from the October, 1992
issue of the same. Everyone thanks YOU - Delicious! - for
your highly educational and informative contributions!!
End of file.