Monthly Archives: June 2017

Nutrition and Easy Diet

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 and carbohydrates our body needs, health, nutrition and easy diet begin with giving our body its share of good fats. Let us take a look at this last one.

Fats are found in plant and animal foods. Like carbohydrates they contain carbon, hydrogen and oxygen. Fats are the most concentrated form of energy providing more than twice as many calories as carbohydrates and proteins. Fats contain 9 cal. per gram vs 4 for carbohydrates.

But there are bad fats and good fats. Meals without sufficient good fats will not sustain hunger. Good fats satisfy the stomach and reduce the rate of discharge; they are absorbed from the intestine at a slower rate than carbohydrates; this is desirable for the process of digestion. Good fat is needed in the structure and function of all tissues, especially of the nerves and brain. It pads body organs, blood vessels and nerves. Under the skin, fat serves as an insulator for conserving body heat.

A minimum of 10% of calories from fat is needed to ensure absorption of the fat-soluble vitamins and linoleic acid. But it should not exceed 30% of daily calories, in order to prevent cardiovascular disease and cancer.

It is important to understand the different types of fats that exist in our foods. Some families may find that their pattern of food purchases may consist of only the bad kind of fat. First of all, fats and oils (fatty acids) in our foods all contain a combination of saturated, monounsaturated and polyunsaturated fats; each one has one or the other in predominance.

For example, butter is called a saturated fat because its content of saturated fat is over 60%. In comparison, vegetable oils contain only about 15% or less saturated fatty acids with their predominant characteristics being in the monounsaturated category. Basically, the more saturated fats are the harder they will be at room temperature. The more mono- and poly-unsaturated they are the more liquid they will be. Fats that are hard at room temperature will clog your system more – except for good grass-fed butter and extra-virgin coconut oils in moderate quantity which are high in vitamin.

Oils that are hydrogenated undergo a process to stiffen their consistency for the use in baked goods and to increase shelf life. This process is known to produce a fatty acid that can be harmful if consumed in large quantity.

Here is an example showing basic groups in order of increasing saturated contents: Canola, safflower and corn oil – less than 15% saturated fats. The next group of olive oil, sesame seed, soybean, margarine and peanut oil contain between 15 and 20% saturated fats. Shortening, cottonseed oil, chicken fat are between 20-30% increasing respectively. The last group is lard, butter and coconut oil for 40-85% in saturated oil.

There are three natural types of fats: Saturated fats: from animal and palm and coconut oil; these are solid at room temperature. They raise cholesterol levels. Unsaturated fats: from plants; these tend to lower blood cholesterol levels. Essential fatty acids are found in all oil bearing seeds and nuts; best sources are: linoleic acid (safflower, sunflower, sesame, walnut, soy, primrose. Monounsaturated fats: from plants (olive oil, peanut oil). These do not affect the cholesterol levels in plaque buildup and are highly emulsify.

Hydrogenated fats are found in shortenings and margarines and are similar to saturated fats in their effects. Over-consumption of animal and hydrogenated fat causes an overload on the body’s metabolism. There are other classes of fats which are beyond the scope of this article. You can do a search on the Internet.

Although we need fats, we simply get too much of it because of our western way of eating. The over-abundance of these fatty substances clog up the free flow in the bloodstream, clumping together and forming plugs in tiny blood vessels that prevent nutrients and oxygen from getting to cells.

What about cholesterol? What is it and what is its use? Cholesterol is a lipid fat that is produced by the liver and is also present in animal tissues. It supplies no calories and is not burned for energy. However, excess cholesterol can be harmful to the body and cause certain heart diseases and atherosclerosis. Foods such as meat, butter, cheese, milk, eggs and other cholesterol-bearing foods should be eaten in moderation.

There is good and bad cholesterol. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. Cholesterol is not dissolve in the blood, it is rather transported to and from the cells by carriers called lipoproteins. Cholesterol is part of the bile acids and salts. It acts as a conductor of nerve impulses. It is needed for proper formation and function of brain and nerve cells and is found in every cell in the body. As you can see it is essential for body function.

There is another type of fat known as the Essential Fatty Acids or EFA that are necessary for health and that cannot be manufactured by the body. It must therefore be supplied through the diet. These are also referred to as vitamin F. They are found in high concentration in the brain and play a part in the transmission of nerve impulses.

These fats are as essential to good health as vitamins. They influence every part of the body. They are vital components of the structures of all membranes. They are the biologically active components of the polyunsaturates which are recommended for the prevention of cardiovascular diseases.

There are two basic categories of these essential fatty acids: one is omega-3 which are found in fresh deep water fish, fish oil and some vegetable oils such as canola, flaxseed and walnut. The other is omega-6 which are found primarily in raw nuts, seeds, legumes, and in unsaturated vegetable oils such as borage, grape seed, primrose, sesame and soybean.

I began to improve my own diet around the mid-eighties, when I read a book on fats. I eliminated a lot of extra saturated fats that I was not even aware existed in my then normal way of eating. I used to have difficulty losing weight. That’s because I was eating over the amount of fat grams allowed per day. This never allowed my body to rid itself of the accumulating fats from day to day.

Once I got my diet to include under 35 grams of good fats, I began to lose effortlessly. It just meant substituting a few things that were high in fat for other lower products – for example, sour cream for yogurt. A baked potato ladened with seasoned yogurt is just as delicious as the sour-cream smothered spud. A bowl of cut-up veggies spiked with non-salt seasonings is just as much entertaining as popcorn or chips while watching a movie.

Your Number 1 Preventive Health Program

The most important contribution to your preventive health program is reading your body signs. Knowing your body signs can help you determine nutrient deficiencies and then prevent illnesses by eating the right foods which will, in turn, provide the needed corrective nutrients.

Knowing your body signs will also help you recognize when to see your doctor. Sometimes you need the diagnosis of a medical doctor in order to know what problem exists before you can begin a remedial or preventive health program.

Once you have a professional diagnosis from your physician, you can work out a dietary or an alternative approach to drugs. If you must take drugs, let it be temporary. Work with your doctor toward an alternative to long-term intake of drugs that can create other problems. Certainly, eating well is always beneficial in any medical situation.

Before undertaking any major alternative health program and adding supplements to your diet, check it out with your doctor to make sure nothing will interfere with the conditions or medications. Your doctor will help you make the transition in the most beneficial manner.

Begin to understand your body language and learn what it means to your health. Your body may be getting enough nutrients or supplements and still give signs or symptoms of a lack of them. This could be because of several factors such as poor absorption of nutrients, poor digestion, not chewing foods properly, imbalances of nutrients foods taken together, stress factors, blockage by drugs, an increased rate of nutrients utilization, etc..

Different strokes for different folks.

World renowned biochemist Dr. Roger Williams coined a term “biochemical individuality” to denote the effect of heredity on the individual nutritional needs. This is based on the concept that every individual has different requirements and needs for their body and mind to function at optimum health. For example some people have natural gluten intolerance, or may have certain diseases such as celiac disease, the inability to digest the protein of wheat, rye, oats or barley. To some people, certain foods may cause mild or acute diarrhea, bloating and other discomforts.

Others may suffer from allergic reactions caused by pollen, certain foods, certain chemicals, certain clothes, etc. According to experts in the field, these people may have a certain requirement for the B vitamins complex or certain isolated B vitamins. Most people can minimize allergic reactions by strengthening the immune system through eating only healthy foods, getting lots of exercise, avoiding toxins, keeping free of stress and its effects, taking sufficient amounts of daily nutrients such as vitamins A, C, & B complex, etc.

In some cases, it may also be necessary to take digestive enzymes to break down the proteins and prevent allergic reactions in the bloodstream. Often, just taking the time to chew the foods to liquid state can change the whole digestive process for clear improvements. These are all signs to watch for from your body’s reactions and responses to regular foods and even supplements.

To help digestion, one must get “live” enzymes into the body. Most foods are cooked and with the cooking are lost important and critical enzymes. For proper bodily functions one should be eating raw vegetables and sprouts, natural, raw and sprouted, nuts and seeds, daily.

Garden of Eden

Pain and sickness makes us long for a time when there was “none of these diseases” – a beginning in time when things were the way God intended them to be. It was a time of innocence and purity of body, soul and spirit, in its most natural environment – the Garden of Eden – when people lived on a purely natural food source.

Natural foods from the garden was the sustaining fuel of the human being, originally provided to feed every cell and building block of life in the human body. And it was good!

Interestingly, I read somewhere that Thomas A. Edison had a dream that the doctor of the future would give no medicine but would interest his patients in the care of the human frame, in diet and in the cause and prevention of disease. Let’s hope that his vision will come true some day. So far, most traditional doctors have been increasingly interesting their patients in pharmaceutical and medical products.

But, in the meantime, the #1 preventive health program is still to know what our body is telling us and act upon it. Making the right changes and choices of foods and educating ourselves on the issues specific to our individual body needs and requirements will take us a long way closer to our aim to enjoy a permanent state of health, nutrition and easy dieting./dmh

Reviewing Health Nutrition Supplements

Having a healthy body is very important for most people, and one way for women especially to stay in good health is to take advantage of all the health nutrition supplements that grace the retail market today. With so many products on the market a person may have a difficult time deciding on the best items for one’s body. As well, by taking advantage of all the information on the internet, a person can become very knowledgeable about supplements that one would use in conjunction with a healthy diet.

If a woman is serious about exercising and finding the best health nutrition supplements on the market, then perhaps a good place to start is at the gym. To begin that journey, a woman should first look at Industry Health Club. From this Australian site, a woman can learn how to increase her supplemental intake and health. Protein is usually thought of as a man’s supplement, but women usually lack this in their diet.

Another great website that can help women is Women To Women. This site is made especially for women who are looking for answers on a variety of topics including herbal nutrition supplements, healthy diets, and other items that can help to keep a woman healthy and happy for years to come. One can look up a variety of items here and the majority of the information comes from medically certified women who specialize in helping females to better themselves.

Women are a forgotten clan when it comes to health nutrition supplements. Usually, if a woman is not in menopause, exercising at a gym or pregnant, then her needs are forgotten. However, a few websites are available that can help them to become healthier by taking the best vitamin supplements on the market. Finding a site that provides enough information to help choose the best supplements is a proverbial gold mine.