Monthly Archives: May 2017

The Basic Needs of Vitamins and Minerals

The most important contribution to our preventive health program is to give our body its basic food needs to function well. Our fearfully and wonderfully made body has the capacity to heal and repair itself if we give it the right nutrients. Besides the basic water, protein, carbohydrates and fats our body needs, health, nutrition and easy diet begin with giving our body its share of vitamins and mineral supplements. Let us take a look at this last one.

The body requires extra nutrients and supplements for several reasons:

1) Most people are subjected to bad foods, bad habits, damaging environments, and/or prolonged drug treatments on a daily basis.
2) Many of the regular diets are of poor nutritional values (incomplete foods or junk foods).
3) the RDA (Recommended Daily Allowance) suggests only enough to minimize the risk of disease-causing deficiencies; it does not allow for the increasing environmental hazards and depletion of nutrients in our increasing intake of processed foods at younger ages.
4) Studies of sample groups of people have shown that 66% are short of the RDA of vitamins and minerals.
5) Drugs that people take may block nutrient absorption.

One must take supplements to replenish lost nutrients caused by drugs, alcohol, refined, processed and canned foods, pollutants, additives, reducing diets, smoking, coffee and regular tea, stress, sweating during work or exercise. In addition, we need supplements because of commonly poor digestion and absorption of nutrients, imbalance in the system, harvesting of unripe fruits and vegetables, improper storage of foods, lack of variety of foods in the diet, soil nutrient depletion from poor agricultural practices and chemical fertilizers, excess sugar intake, toxic metals and chemical exposure.

Supplements are needed to build up and strengthen the immune system to resist diseases and infections, for recovery from surgery, stress, illness and physical exertion, to help to think more clearly and control mood swings, to help protect the body’s cells from oxidation (aging).
As we can see, there are plenty of reasons why supplements are needed and there is no reason for anyone to say that he/she does not need them.

It is well known that people who take supplements are healthier then those who don’t. They are stronger, more resistant to sickness and disease, recover quicker when they do get ill, live better and longer, stay younger and happier – even though many will be skeptical when someone on a health programs does become sick. We must remember that people who take care of their health are not immune to everything that exists out there in way of sicknesses. But if and when they do get sick, they will be able to recuperate faster. The amount of diseases and illnesses their healthy lifestyle protected them against may never be known.

Of course it is well to know that vitamins and minerals are also available in the foods we eat. In order to cut back on the purchase of supplements, one should learn the natural sources of the needed vitamins and minerals.

A simple way to plan a program for our dietary intake and get the most from our food intake, is to look at the percentages recommended in each principle dietary need in our daily diet. These should be approximately:

Carbohydrates – 58% (48% complex and natural sugars, 10% refined & processed);

Good fats – 30% (10% saturated, 10% monounsaturated, 10% polyunsaturated.

Proteins – 12% – beans, rice, wheat, nuts seeds, etc… fish first, poultry second and red meat last.

Watching these intake categories makes for a much easier way of dieting than watching calories.

A simple recommended guideline that will provide a healthy daily diet is:

1) 4 or more servings of fruits and vegetables.
2) 4 or more servings of bread and whole grain cereals.
3) 2-4 servings of dairy products, tofu from soybeans or other foods high in calcium and protein such as tahini (sesame seed butter).
4) 2 or more servings of beans, peas, fish, eggs, or meat.
5) Avoid high fats (especially animal fats), sweets, alcohol, pop…junk foods.

This will provide necessary protein, fats, carbohydrates, fiber, vitamin and minerals.

When I reduced my intake of refined sugars and processed foods, it made all the difference in my well being and energy output. It changed my whole way of thinking. I am still improving all the time, cutting back on the bad foods which are still, too often, a source of overwhelming temptation (like ice cream in hot summer months, and chocolates and chips at nigh, ummm – love them, but…

I also cut out coffee and tea and replaced them with herbal and green teas and added basic vitamin/mineral supplements. I am very much aware of the destruction that the majority of people are doing to their bodies through “ignorance” and “carelessness”. This is very sad because there is so much help available to us today. North Americans are suffering of many fatal diseases – just because of bad or overeating!

Many are seriously sick and yet they will not listen to their bodies nor to others who want to help them to make a simple change of eating habits. Somehow they prefer to suffer and go in and out of hospitals, pumping pills that compound their ailments and illnesses, while running up the cost of personal and national health. It is said that if the population would curb its dietary intake, we could empty the hospitals by 80%!

Health, Nutrition and Easy Diet

One of the most important systems in our body takes place in the digestive tract. That is where all our food intake is physiologically changed into nourishing and healing fuels and substances that make the zillions of cells work together for good in our fearfully and wonderfully made body. Health, nutrition and easy diet begin with avoiding wrong foods combination.

Wrong food combinations from too much varieties taken at the same time will cause too many different enzymes for effective processing in our digestive system. And if these are from bad foods, i.e., junk foods, sugars and processed foods, it will actually not provide enough enzymes for proper digestion. Enzymes are the essential protein molecules that break down the foods into the necessary chemicals for the proper healthy operation of the body system.

Wrong foods combination will inhibit digestion and create various degrees of digestive distress from fermentation and putrefaction, to food allergies, foul gas and stools, loose, impacted and pebbly stools and if persistent, even blood in the stools.

Experts tell us that undigested substances such as monosaccharides created in the digestive track become poison to the bloodstream. Alcohol, acetic acid, ptomaines (carbs), leucomaines, hydrogen sulphides become putrefied proteins and poison. Decomposed foods are created by rancid fats; carbon dioxide, acetic acid, alcohol and fermented carbohydrates (starches and sugars). If this isn’t enough to scare us into changing our bad food habits, nothing will.

Eventually, these dangerous elements cause complicated common place problems such as painful hemorrhoids, diverticulosis, colitis, etc.

To avoid these, there are simple foods combination rules that should be followed:

First, we to eat at separate meals the following items: acids & starches; proteins & carbohydrates; proteins & acids (to avoid putrefaction); fats & proteins (fats stop gastric juices from performing); sugars and proteins (sugars digest only in intestines and ferment in the stomach); starches & sugars (they invite fermentation). I bet you’re eating these together in one meal all the time! Well, truly most of us do.

Some example of acid and alkaline foods are:

Acid: meats, dairy products, fish, grains, wheat, nuts (except almonds and brazil nuts), cheeses, lentils, peanuts… these are high protein foods.

Alkaline: beans and bean sprouts, turnips, carrots, celery, cucumbers, lettuce, watercress, potatoes, cabbage, tomatoes, millet; apricots, figs, prunes, raisins, dates, grapefruit, peaches, apples, grapes, bananas… in other words vegetables and fruits.

Experts recommend an alkaline-acid food ratio of about four to one, or eighty percent alkaline foods and twenty percent acid foods for a healthy body.

Eat one at a time: concentrated protein. In other words don’t mix beef and fish, or pork and chicken, etc. Have one or the other at a meal.

Eat alone, at least 1/2 hour after a meal: melons (digests only in the intestine); milk; desserts. Desserts have no food value except if they are specifically made of wholesome and nutrients ingredients.

Factors to watch for which will create bacterial decomposition of foods during the digestive processes are: overeating (beyond natural enzymic limitations); eating when tired; eating just before heavy or stressful work; eating when too cold or too hot; eating when there is fever or inflammation; eating when in pain, angry, worried, anxious, fearful, etc.

The use of alcohol, vinegar, condiments will retard digestion and cause bacterial activity and decomposition of foods. Excessive bacterial activities can produce long-term health problems, diarrhea and nutritive losses.

Circumstances that will reduce bacterial decomposition of foods are: choices of alkaline groups of foods as opposed to acid, and a simplicity of foods as opposed to mixture; the removal of factors such as stress and anger. Taking care that the foods are digested properly in order to avoid rotting in the digestive process and seeing that foods are properly combined will reduce or eliminate gas, bad breath (caused by gastro-intestinal fermentation and putrefaction), foul stools and gas. Proper food combination will produce a sweet breath, odorless stools and no gas.

The following is an example list of some of the best and worst food combinations:

Good combinations are: protein and vegetables; complex starches, legumes, vegetables; oil and leafy greens; oil and acid.

Fair combinations are: proteins and acid-fruit; leafy greens and acid-fruit; leafy greens and sub-acid fruit; acid, sub-acid and sweet fruit.

Bad combinations: protein and simple starch; oil and simple starch; fruits and complex starch; fruits and vegetables.

It is sad to say, but we will not enjoy perfect digestion and health until we respect our body’s natural enzymic limitations and stop over-eating. We will have good health when we follow the rules of good foods combination, when we avoid mixtures and varieties of foods, when we resort to simple meals of one type at a time and when we eat with ease and comfort instead of in fast-paced and stressed out situations.

Health, nutrition and easy diet begins with avoiding the wrong foods combination that interfere, obstruct, impede and hinder our digestive system. Before undertaking any major alternative health program and adding supplements to your diet, check any matters of concern that you may have within your body with your doctor or health professional who can help to create a beneficial program for your individual need./dmh

Health Nutrition Education

As the leading authority on health, the World Health Organization (WHO) has identified the lack of education regarding health nutrition as the leading cause of malnutrition, increasing mortality rates and hunger in general. The increasing threat has always been the lack of resources and information; after all, resources would be of little importance if governments cannot learn to optimize them.

Because information dissemination is a challenge especially on large scales, simple ideas would be a good platform to start of this movement. Pregnant mothers as well as infants are the ones most prone to the diseases when their immune systems are compromised by unhealthy eating. Not many mothers and soon-to-be mothers are aware that breastfeeding for the first 6 months of a child’s life. This is important to minimize the deaths that occur among children 5 years old and below. Proper breastfeeding is also beneficial because it helps in prevent obesity and stunting in the children; it also helps in promoting their intellectual development.

Studies also show that an increase in the number of disease infected individual around the world can be attributed to the number of undernourished in the population. Their loss in nourishment is often the cause of their death and most times this is also brought about because of poverty. Because stunting is an indicator of under nourishment, the importance of breastfeeding should be emphasized more. The rising food prices and lack of preparation of most local governments have resulted in the death of 1.5 million children each year. Lack of proper nutrition and physical activities have also assisted in the alarming levels of unhealthy individuals worldwide. Health nutrition means that a person is aware of the benefits they are getting from the food they eat. They do not merely choose foods that are filling but those that can supply them with the needed nutrients as well.

Other seemingly simple ideas that could significantly boost the population’s health are:

1. Eating food with less sodium and less sugar. There’s a reason why fats, oils and sweets were placed at the top of the pyramid. This is because they are the food group that a person should consume in minute amounts since they are not that beneficial to the health.

2. Add more fruits and vegetables in your diet. This food group contains the most vitamins and minerals which can greatly aid in the immune systems function and keep the body strong enough to fight off diseases.

3. Try to mix up the food you eat in a day. Eating a wide variety or at least an assortment of food would ensure that the different nutrients a person’s body need becomes available.

Small ideas are usually the best way to get complex ideas across. Instead of wasting time telling a person that he needs to eat more fruits to increase the level of vitamin A and C in their body, it would be better if you tell them that including more fruits in their diet would help prevent them from contracting simple illnesses like colds and flu. Health nutrition, although a complex topic to discuss, actually has practical applications which could be easily understood by anyone, well educated or not so.

A Health Nutrition Guide on Metabolism and Weight Loss

Being healthy is something that everyone should strive for. Sometimes it’s hard in this busy world to have time to eat healthy or workout, but it’s something that needs to be done in order for people to be in good general health. The goal for most people is to lose weight, but the problem is that a lot of people go about it the wrong way. Simply eating less is not the answer. Instead, people should focus on boosting their metabolism in order to achieve weight loss and good general health. This article will focus on some health nutrition tips for those wanting to lose weight the right way by boosting their metabolism.

The first health nutrition tip for boosting metabolism is to eat small meals. Yes, eating more meals throughout the day can boost a person’s metabolism, but they have to be smaller meals. Around four or five short meals throughout the day is recommended. Also, don’t forget about breakfast, because it’s a great way to jump start a person’s metabolism right away in the morning.

Another health nutrition tip for those who want to boost their metabolism is to consume more B vitamins. Vitamin B-12 is probably the most essential B vitamin for boosting one’s metabolism. It is very essential to keep one’s energy level high throughout the day. They can be found in a variety of foods, but they can also be bought in pill or powder form as well. Try to include them with one or two small meals throughout the day!

A third health nutrition tip for boosting metabolism is that starving isn’t the answer. Most people think that if they just don’t eat they will lose weight. Well, that’s somewhat true, but it’s something people should never do! Simply not eating will actually slow a metabolism down, because the body will try to conserve as much energy as possible since it isn’t getting what it should be. Also, people who starve themselves can face very serious health issues down the road, so it’s definitely not something anyone should consider! I hope this article has been beneficial to those looking to lose weight by boosting their metabolism. nutrition & metabolism

Health Nutrition Food That Isn’t

It can be hard enough keeping to a healthy diet; what happens these days though is that the major restaurant chains come and try to mix up our personal definitions of what we can safely call “healthy”. A restaurant staple at McDonald’s, Burger King, Wendy’s or Ruby Tuesday’s can easily get called “healthy” even when it is saturated with calories, fat and salt. Let’s take a look at the worst offenders on the restaurant menus around the country that promote their products for their health, nutrition, food value all at once.

The Ruby Tuesday Avocado Turkey Burger should actually have been a really healthy meal. Turkey is great for your heart’s health – nutrition food that actually heals. But not here. The burger has nearly 100 g of fat (that’s nearly a fifth of a pound of fat), and heaps of salt held together with more than 1000 calories.

Okay, is there any way that you can not be making the right choice with a salad? Well, at the California Pizza kitchen, the Waldorf chicken salad actually comes with even more calories than the burger above. How did they even manage to do this in a salad? It’s all in the dressing, of course. But you will need to be on the lookout across their entire menu.

You couldn’t possibly do the right thing for your health, nutrition food being the way it is in this country. Consider Applebee’s Grilled Shrimp and Spinach Salad – a name that’s filled with health and nutrition. They’ve managed to bring the salad up to more than 1000 calories – as they have with lots of other salads on the menu. If you have to go to Applebee’s, choose from the Weight Watchers list.

Compared to this next salad, you could do better for your health with a slice of pizza. And fittingly, this chicken chopped salad lives on the menu of California Pizza Kitchen, dangerous ground for any dieter if you need a warning. This little gem has nearly 1200 calories, and 15 g of unhealthy fat.

There’s no way you would want to see this next winner left off this list. It’s the Mex Tostada salad with chicken at Chevy’s Fresh. You could eat a dozen cupcakes and not get as much fat and calories as with this artery clogger. It actually has nearly a fifth of a pound of fat and more than 1500 calories.

Seafood is supposed to be healthy isn’t it? Well then, consider the Cod Filet dinner at Culver’s. It has the most fat of any of the health nutrition food examples we’ve covered so far – a third more. But that’s because this little heart attack machine is fried, and there’s butter and french fries on the side too.