Healthy Nutrition
Changes to nutrition can make dramatic changes in health.
Each meal or snack is a chance to choose healthy or unhealthy foods.
A food item may provide beneficial materials your body needs to manage, repair, and rebuild itself. It also may provide harmful materials which your body has to de-toxify, clean up, and eliminate.
Healthy foods provide more beneficial materials. Unhealthy foods provide more harmful materials.
A single choice will not always make much difference by itself. What matters is the habitual choices. The exception is in the case of food addiction where “just one” is impossible.
Only starving people have protein deficiency. In fact many suffer from too much protein in their diet.
Fruits and vegetables are an excellent source of both fiber and protein and are low in calories.
They also contain phytonutrients and antioxidants
Slows Digestion
Promotes a Healthy Biome
Lowers Cholesterol Levels
Helps Improve Heart Health
Reduces Risk of Some Cancers
Aids in Achieving Healthy Weight
Carbohydrates are made of fiber, starch, and sugar.
Complex carbs are fiber and starch.
Simple carbs are just sugar.
When sugar is digested insulin is produced to transport the sugar into the cells.
Any sugar not utilized is converted to fat by the liver.
Foods with a high glycemic index introduce sugar faster than it can be used. Low glycemic index foods provide sugar in smaller amounts and over a longer period of time.
Wet carbs have water incorporated into the cell membranes.
- Oatmeal
- Squash
- Legumes
- Whole grain brown rice
- Potatoes
- Bulgar
- Sweet Potatoes
- Fuel your brain
- help reduce bloating
- make you happier
- lower the risk of cardiac diseases
- make you sleep better
- prevent weight gain
- cut cancer risk
- keep you energetic
- aid in digestion
- help trim your waistline
- help burn more fat
- improve muscle mass
- increase your lifespan
Tens of thousands of phytochemicals have been identified and scientists are learning more about them every day.
A wide variety of foods rich in phytochemicals is recommended. That is fruits and vegetables.
“Eat the rainbow” every day. The different colored foods have different benefits but they all are anti-inflammatory and antioxidant. Attempt to eat 30 different plants each week. (You can include seasonings in the count).
RED – benefits heart health, reduces sun-related skin damage, lowers risk of some cancers
ORANGE & YELLOW – benefits heart health, supports eye health, lowers risk of cancer
GREEN – cruciferous veggies (e,g, broccoli, cabbage, kale, arugula, asperagus) lowers risk of cancer and heart disease
BLUE & PURPLE – benefits heart health, lowers risk of neurological disorders, improves brain function, lowers risk of type 2 diabetes and some cancers
WHITE & BROWN – lowers risk of colon and other cancers, benefits heart health
Reduce inflamation
speed healing
prevent infection
fight cancer
detoxify pollution
protect against heart disease, cancer, type 2 diabetes and neurological diseases
- Oxidants are produced by the body as a byproduct of respiration when the mitochondria in the cell combine glucose with oxygen to produce power for the cell.
- Oxidants are also introduced into the body by pollution, fried foods, tobacco smoke, pesticides, and alcohol.
- Antioxidants are produced by the body to neutralize the oxidants.
- Antioxidants are also available in foods.
- If the balance between oxidants and antioxidants is uneven, it is called oxidative stress.
- The excess of oxidants damages the cells.
- Support kidney function
- Improve reproductive function
- Support the immune system
- Maintain healthy vision
- Improve quality of sleep
- Improve nervous system function
- Reduce obesity
- Maintain good dental health
- Have anti-aging effect
- Protect the liver
- Protect against digestive disorders
- Support respiratory system
- Kombucha – a fermented tea made by adding probiotic bacteria and yeast to black, green or white tea.
- Sauerkraut and kim chi – shredded cabbage fermented with lactic acid. It must be unpasteurized to contain live cultures.
- Kefir – milk is heated and fermented with kefir “grains” (pellets of yeast bacteria).
- Yogurt – warm milk fermented with yogurt culture.
- Tempeh – soybean paste fermented with a starter culture of mold spores.
The bacteria in the biome live on fiber. So high fiber foods are beneficial. All frutis and vegetables contain fiber. These have high fiber content.
- Garlic, onions, leeks
- asparagus
- unripe bananas
- barley, oats, wheat bran
- apples
- cocoa
- flaxseeds
- seaweed
- Chicory root, dandelion greens, jerusalem artichoke, konjac root, burdock root, yacon root, jicama root
The microbes living in the gut were first described in the 1840's. But Intense study started around 1995. In 2007 metagenomic analysis started and the importance of the microbiome was discovered. Microbiome refers to an entire microhabitat, including its microorganisms, their genomes, and the surrounding environment. With the development of high-throughput sequencing technology and data analysis methods, the roles of the microbiome in humans, animals, plants, and the environment have gradually become clearer in recent years.
We have recently learned that we know something about half of the 10,000 different life forms. The other half don't even have names yet.
The ecosystem can be healthy or unhealthy depending on what it is fed.
Healthy or unhealthy is determined by the balance of the different organisms. Out of balance is called dysbiosis.
The human microbiota feed on fiber.
- Helps digest food
- Is the main source of serotonin (the happiness chemical)
- produces omega 3 fatty acids and removes excessive omega 6 fatty acids
- protects against pathogens
- provides energy
A healthy biome helps relieve the symptoms of
- lactose intolerance
- constipation
- gluten intolerance
- yeast infections
- irritable bowel syndrome
- allergy
- asthma
These are called super-foods because they are high in protein, fiber, phytochemicals and antioxidants
- Hemp seeds can be added to smoothies, yogurt, or oatmeal.
- Chia seeds can be eaten whole or added to smoothies.
- Flax seeds should be ground up and added to oatmeal, soups or chili.
A handful of nuts is a great snack, providing fiber, protein, fat, vitamins and minerals.
They are fine on their own or they can be added to salads and stews.
They may reduce the risk of heart disease and support the immune system.
Two things to consider:
- Salted nuts are not suitable for those concerned with hypertension. Unsalted is preferred.
- Nuts are high in calories. Think four to six servings per week. Also, it takes longer to eat unshelled nuts so the glycemic impact is less.
Oh, and peanuts are actually a legume but are similar to nuts in nutrition.
Nut butters are good sources of healthy fats. Nuts actually improve cholesterol levels.
In case of allergies there is sunflower seed butter and soy nut butter.
Nut butters are high in calories.
Check the label – avoid additives – should need to be stirred
- salt
- sugar
- partially hydrogenated oil
- emulsifiers
Nuts and seeds are a good source of fiber and healthy fat (omega-3)
Omega-3 fats
- controls blood sugar
- reduces inflammation
- controls cravings
- improves eye health
- promotes brain health
- combats auto-immune diseases
- improves bone and joint health
- nourishes your hair
Helps every cell in the body absorb nutrients and expel waste products.
Delivers oxygen throughout the body.
Regulates body temperature.
Lowers blood pressure.
Prevents Kidney damage.
Keeps your skin moisturized so you don’t need creams and lotions.
Prevents fluid retention.
Burns fat.
Suppresses appetite.
Enablies your muscles to work harder and longer before they feel tired.
Increases your cognitive function.
Helps keep joints strong and flexible.
Excess salt is the leading cause of high blood pressure. While it is a necessity, too much can kill you.
Don't add salt when cooking, the taste doesn't come through, use a salt shaker on the table for seasoning.
Some oil is necessary and the best is available in seeds and nuts.
Excess oil:
- thins the protective layer of the digestive tract which can bring on auto-immune diseases
- weakens the sphincter at the top of the stomach which can cause acid-reflux
- introduces excess fat into the blood which leads to decreased blood flow, insulin resistance and type 2 diabetes
Natural sugar found in fruits and vegetables is ok but when refined sugar is made all the other nutrients and fiber are removed. The result - refined sugar - is empty calories.
A large influx of sugar will unbalance two systems. The pancreas will produce enough insulin to help process the sugar. The high intensity of sugar is not found in normal food and the pancreas which is tuned to normal food will overproduce the insulin. This results in a lowering of the blood sugar level which is perceived as hunger and leads to more eating.
The second system that is affected is the dopamine circuits in the brain. The large amount of sugar causes a large amount of dopamine to be produced which is perceived as pleasure. But it also produces GABA, a hormone that inhibits dopamine production so the circuit can return to normal. The decrease in dopamine is perceived as motivation to repeat the activity.
Meat is metabolized to toxins that damage our blood vessels and other organs. Fruits and vegetables contain antioxidants that neutralize toxins. Consuming just 3% less animal protein and replacing it with plant protein is associated with a 19% lower risk of death from any cause.
It takes the immune system up to six hours to neutralize the toxins (assuming you have enough antioxidants) so having meat at every meal is overworking the immune system.
One of the toxins produced by eating meat is TMAO (trimethylamine-N-oxide) that can alter the metabolism of cholesterol and slow the removal of cholesterol that accumulates on arteries' walls.
A regular diet of meat encourages growth of the bacteria in the biome that produces TMAO. Eating less meat and more vegetables reduces the amount of TMAO in the body.
Meat has more protein per ounce than vegetables and it is digested more easily but vegetables have more protein per calorie.
The digestive process involves moving nutrients in the food into the blood stream. Sometimes partly digested nutrients get into the blood. Increasing oil in the diet increases the amount of leakage. The immune system is sensitive to proteins since they may be microbes or viruses and attack these particles. Sometimes, after attacking the proteins from food the white blood cells find the same proteins in the body's tissues and organs and attack there. If this happens a enough to cause symptoms it is diagnosed as an autoimmune disease. Plant proteins are entirely different, they don't have a pancreas, thyroid, or adrenal gland so the danger is minimal. You may think you don't eat those organs but if you eat sausage, bologna, or hot dogs, you do.
The milk protein, casein and the milk sugar galactose contribute to higher rates of heart disease, hip fractures and prostate cancer.
Milk fat promotes cancer cell growth so if you've had a mastectomy and must have cow's milk - stick to non-fat milk.
Food processing includes everything from washing your blueberries to having your cereal "shot from guns."
Detrimental processing includes loss of fiber.
Foods that deliver a lot of sugar in a short amount of time are labeled "high glycemic". The sugar rush creates an overproduction of insulin which uses up all the sugar plus more causing hunger pangs and craving.
Fish is the meat that has the best oil. But it is still a lot of oil. Plus, it also has mercury, micro plastics and other pollutants.
Tony Robbins, the motivational speaker, gave up meat and started eating fish at every meal. He developed mercury poisioning.
A healthy gut - one that gets enough fiber and not too much oil - can eliminate toxins such as mercury in small amounts.
When you are experiencing pain you may seek comfort foods as a distraction or relief. You may feel you need to pamper yourself to ease your suffering. It is important to realize that the immediate pleasure (dopamine) of a snack high in fat, salt and sugar will not last long. You can increase your happiness level (serotonin) by eating high fiber foods. The rise in serotonin is not as dramatic as the rise in dopamine but will last longer.
Foods that are inflammatory may increase your pain. The leading cause of inflammation is sugar. Sixty percent of the packaged foods and drinks in the grocery store have added sugar. Over-processed, fried snacks are another offender. Other foods known for causing inflammation are processed meat, alcohol, white flour, animal protein, and trans fats (margarine, frozen pie crusts and frostings). Conversely, foods that fight inflammation include tomatoes, green leafy vegetables, nuts, fruits and omega-3 oils found in seeds.
You could keep a journal of meals and pain levels to see if any foods increase your pain or provide some relief.