''Nutrition
(also called nourishment or aliment) is the provision, to cells and
organisms, of the materials necessary (in the form of food) to support
life. Many common health problems can be prevented or alleviated with a
healthy diet.'' - Wikipedia
Your entire body is composed of molecules derived from food. In a lifetime you will eat 100 tons of food broken down by enzyme-rich secretion in the digestive tract. Our body produces 10 litters of these enzymes a day. These enzymes transform the food into fuel for every cell, muscle cell, brain cell, immune or blood cell etc. Your outside skin is replaced every month and most of your body is renewed over a period of seven years. Everything in the universe is part of a continue chemical reaction and we are just temporary living organisms. You need to give yourself the best possible intake of nutrients to be as healthy as possible.
Optimum nutrition can improve your physical and mental performance, decrease illness and their symptoms and impact longevity; all this has been scientifically proven. It is a new concept that our health is a result of how our genes interact with environment (what you eat, drink, breathe).
Our body is the result of millions of years of evolution; however modern humans eating habits have dramatically changed. We have learned to isolate sweetness from foods; this is too much for our body to deal with. Humans discovered fire 400.000 years back, for millions of years before all food was eaten raw. Heat changes the molecules in food and destroys nutrients.
Nutrition is not a set of rules. One diet is not perfect for everyone; however there are some guidelines that apply to us all.
• Eat only when you are hungry, little and often with a lot of fruits as snacks
• 50% of your food intake should be: fruits, vegetables, nuts and seeds. Eat meat only 3 times a week and choose fish at least twice a week, peel and wash the fruits and vegetables
• Eat food as raw and unprocessed as possible, avoid synthetic chemicals
• Avoid sugar, sweeteners and coffee, drink a lot of water
• Choose as often as you can organic food to reduce pesticide and hormones exposure
• Minimise your intake of dairy foods, refined wheat and grains
• Eat a varied diet
• Drink alcohol rarely, don’t smoke and avoid smoky places
• Be active and exercise
• Avoid prolonged stress
• Supplement vitamins, minerals and essential fats
What you don’t eat is equally important to what you eat. In the past 60 years 3500 chemicals have been added to the food along with pesticides, antibiotics and hormones. Many of these are anti-nutrients and stop nutrients from being absorbed. Three quarters of cancers are associated to excess of anti-nutrients. Before being introduced in food, chemicals are not tested for the anti-nutrient level. The researchers found that E102, one of the most commune food colourings, robs the body of zinc, deficiency of zinc is associated with immune system disorders.
The first family of pesticides turned out to be so toxic that it has been banned from Europe. Washing the products with water will have a little effect; as these have been created resistant not to be washed off by rain. To reduce your exposure to these, choose as often as you can organic food. Long term consequences of genetically modified food, are unknown. Many concerns over pollutants in tap water led to people switching to bottled water.
Food fried in oil produces free radicals, reactive chemicals that destroy essential fats and nutrients. Grilling, steaming, boiling or baking are better than frying but try as much as possible to eat raw food, at least 50% of your food intake should be raw.
Avoid pharmaceutical drugs. Salicylic acid, one of the components found in aspirin and painkillers is a gastrointestinal irritant which will allow incompletely digested food to pass into the bloodstream. This will lead to a weak immune system, burned vitamins and minerals and triggered intestinal bleeding. Paracetamol is not gastrointestinal irritant but it can damage your liver. One in ten liver transplants is due to damage caused by paracetamol. Antibiotics destroy the healthy gut bacteria which produce B vitamins and stops unfriendly bacteria to multiply.
There
is a strong link between stimulants consumption and stress due to
increased glucose levels and raised stress hormones, adrenalin and
cortisol. Production of adrenalin can increase by reacting stressfully
or consuming stimulants such as coffee, tea, chocolate and cigarettes.
Adrenal glands produce hormones that help us deal with stress; during
stress the blood thickens to help wounds to heal. Once adrenaline is
released, the body slows down digestion, repair and maintenance to
channel energy into dealing with stress. This is associated with
speeding up the aging process, imbalanced thyroid, weight gain due to
slow down of metabolism, sex hormone imbalance and excess of cortisol.
Try to kick out stimulants for one month and see how you feel. Stay away
from stimulants to be in a good mental health. Exercise and meditation
will lower adrenalin and cortisol levels. It is recommended to do
meditation for 15 minutes before breakfast such as yoga and t’ai chi and
30 minutes exercise after work: walking, jogging, swimming, cycling,
aerobics etc.
Read more about Stimulants and Stress:
http://www.nhs.uk/LiveWell/Mentalhealth/Pages/Mentalhealthhome.aspx
http://www.foodmatters.tv/_webapp/Mental%20Health%20Plan
http://www.foodmatters.tv/_webapp/Yoga%20and%20Meditation
An ideal diet should contain 20% fat, 15% protein and 65% carbohydrate; however the average diet these days is 40% fat, 20% sugar, 12 % protein and 28% carbohydrate.
Read More about Balanced Diet:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/
Omega
6 and Omega 3 are essential fats for the brain, nervous system, immune
system, cardiovascular system and skin. Our brain is 60% fat. Pumpkin
and flax seeds are rich in Omega 3 oils and sesame and sunflower seeds
are rich in Omega 6 oils. Linoleic acid is transformed in our bodies
into DHA and EPA which can also be found in mackerel, herring, salmon,
sardines and tuna.
Seeds are also rich in minerals, vitamin E and proteins, however no longer found in our diet. For better health it’s recommended to eat a table spoon of the following: 50% flax seeds and 50% with sesame, sunflower and pumpkin seeds every day. Chia and hemp seeds are also good and can be used on top of soups, yogurt and salads.
Minimise your intake of saturated fat from meat and dairy products, fried and processed food. Also supplement EPA/DHA/GLA once a day.
Read more about fats:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.html
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/fats.htm
All forms of concentrated sugar are fast releasing sugar, causing a rapid increase in blood sugar levels. If this is not required by the body, it puts it into storage as fat. Having your blood sugar balanced is the key to even weight and energy. Humans are used to eating anything that can be picked of the tree or pulled out from the ground, if you look around in the supermarket; how many of the things you see grow in a tree? Break the habit of eating concentrated sugar and eat slow releasing sugar instead: fructose, apple, pear, carrot, sweet potato, soya beans, brown rice, lentils, vegetables etc. Artificial sweeteners were found to have a harmful effect on health, and therefore not a good alternative.
Read more about sugar:
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_fatsugar.shtml#sugary_foods
The
best quality protein foods are eggs, quinoa, soya, meat, fish, beans
and lentils. Avoid too much animal protein as they contain unwanted
saturated fat compared to vegetable proteins which contain extra
beneficial nutrients. Proteins are essential for growth, used to make
hormones, enzymes, antibodies, neurotransmitters and transport
substances around the body. Most meat and milk today contain synthetic
hormones such as oestradiol and testosterone to force growth rates and
milk production. For higher profits faster, antibiotics are routinely
added to animal feed. Because of the risk to human health, World Health
Organisation has asked for a reduction of using these. Besides the fact
that fish is a great source of protein and essential fats, fish is also
contaminated with non-biodegradable toxins and mercury. The larger the
fish the more mercury it contains.
Read more about protein:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_protein.shtml
http://www.netdoctor.co.uk/focus/nutrition/facts/detoxification/dietaryprotein.htm
http://www.cdc.gov/nutrition/everyone/basics/protein.html
There are two types of carbohydrates fast releasing (sugar, honey, malt, sweets and refined foods) and slow releasing (whole grains, vegetables and fresh fruit). Slow releasing carbohydrate should make up 65% of your diet. Avoid the fist category as they don’t contain the minerals and vitamins needed to properly be used. Eat three or more servings a day of: watercress, carrots, sweet potatoes, tenderstem , broccoli , Brussels sprouts , spinach, green beans or peppers, raw or lightly cooked. Eat three or more servings of fruit a day such as apples, pears, bananas, berries, melon or citrus. Four or more servings of whole grain: rice, millet, rye, oats, whole wheat, corn, quinoa, pasta or pulses.
Read more about carbohydrates:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.html
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.htm
Two thirds of the body consists of water. We lose 1.5 litres a day through, skin, lungs, gut and kidneys. Drink six to eight glasses of water a day as dilated juices, herbs and fruit tea.
More about water:
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/water.htm
http://www.cdc.gov/nutrition/everyone/basics/water.html
Milk consumption is strongly linked with increased risk for cardiovascular disease, breast and prostate cancer. Cows are treated with bovine growth hormone which increased the daily production of milk from 3 to 30 litres. This hormone is normal but only during puberty and not adulthood as it stimulates growth of breast tissue for women and prostate for men. Also due to changes in farming, oestrogen hormone found in milk is much higher, as the cows are being milked even while pregnant. It is advised to reduce dairy products overall and choose organic instead, to reduce risk to exposure to pesticide and herbicide as well as hormones. Better to substitute it with soya and rice milk.
Read more about milk consumption:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.html
Weight
can be gained by eating too many calories but also it is a matter of
metabolism. How the body transforms food into fat. The key is to have an
even blood sugar level. It is recommended to eat the right kind of
carbohydrates to have a balanced blood sugar level. Increase the level
of essential fats you eat and keep down your saturated fat intake. Cut
down on stimulants such as: tea with caffeine, sugar, alcohol, coffee,
cigarettes and chocolate/sweets. Eat three meals a day and snack on
fruit. Exercise!
Read more about body weight:
http://www.cdc.gov/healthyweight/index.html
http://www.hsph.harvard.edu/nutritionsource/healthy-weight/
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/bodyweight.htm
http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html
Read about Supplements:
http://www.cdc.gov/nutrition/everyone/basics/vitamins/index.html
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.html
http://www.foodmatters.tv/_webapp/Supplements
Type O
High Protein: meat, fish, vegetables, fruit.
Avoid: wheat, corn, kidney beans, navy beans, lentils, cabbage, Brussels sprouts, cauliflower, mustard grains.
Add: kelp, seafood, salt, liver, red meat, kale, spinach, broccoli.
Type A
Vegetarian: vegetables, tofu, seafood, grains, beans, legumes, fruit.
Avoid: meat, dairy, kidney beans, lima beans, wheat.
Add: vegetable oil, soy foods, vegetables, pineapple.
Type B
Balanced Omnivore: meat (no chicken), dairy, grains, beans, legumes, vegetables, fruit.
Avoid: corn, lentils, peanuts, sesame seeds, buckwheat, wheat.
Add: greens, eggs, venison, liver, licorice, tea.
Type AB
Mixed diet in moderation: meat, seafood, dairy, tofu, beans, legumes, grains, vegetables, fruit.
Avoid: red meat, kidney beans, seeds, corn and buckwheat.
Add: tofu, seafood, dairy, greens, kelp, pineapple.
http://www.betterhealth.vic.gov.au/bhcv2/bhcsite.nsf/pages/bhc_recipes
http://www.healthyfood.co.nz/recipes
http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
http://www.medicinenet.com/recipes/article.htm
http://www.ifood.tv/r/healthy/recipes
The Optimum Nutrition Bible - Patrick Holford
http://www.who.int/nutrition/en/
http://www.mypyramid.gov/
http://www.cdc.gov/nutrition/index.html
http://www.hc-sc.gc.ca/fn-an/index-eng.php
http://www.naturalnews.com/nutrition.html
http://www.hsph.harvard.edu/nutritionsource/
http://www.sciencedaily.com/news/health_medicine/nutrition/
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/index.shtml
http://www.bda.uk.com/foodfacts/index.html
http://www.nhs.uk/livewell/healthy-eating/Pages/Healthyeating.aspx
http://www.nutrition.org.uk/
http://www.nutrition.org/
http://www.nutritionaustralia.org/
Your entire body is composed of molecules derived from food. In a lifetime you will eat 100 tons of food broken down by enzyme-rich secretion in the digestive tract. Our body produces 10 litters of these enzymes a day. These enzymes transform the food into fuel for every cell, muscle cell, brain cell, immune or blood cell etc. Your outside skin is replaced every month and most of your body is renewed over a period of seven years. Everything in the universe is part of a continue chemical reaction and we are just temporary living organisms. You need to give yourself the best possible intake of nutrients to be as healthy as possible.
Optimum nutrition can improve your physical and mental performance, decrease illness and their symptoms and impact longevity; all this has been scientifically proven. It is a new concept that our health is a result of how our genes interact with environment (what you eat, drink, breathe).
Our body is the result of millions of years of evolution; however modern humans eating habits have dramatically changed. We have learned to isolate sweetness from foods; this is too much for our body to deal with. Humans discovered fire 400.000 years back, for millions of years before all food was eaten raw. Heat changes the molecules in food and destroys nutrients.
Nutrition is not a set of rules. One diet is not perfect for everyone; however there are some guidelines that apply to us all.
Tips
• Eat only when you are hungry, little and often with a lot of fruits as snacks
• 50% of your food intake should be: fruits, vegetables, nuts and seeds. Eat meat only 3 times a week and choose fish at least twice a week, peel and wash the fruits and vegetables
• Eat food as raw and unprocessed as possible, avoid synthetic chemicals
• Avoid sugar, sweeteners and coffee, drink a lot of water
• Choose as often as you can organic food to reduce pesticide and hormones exposure
• Minimise your intake of dairy foods, refined wheat and grains
• Eat a varied diet
• Drink alcohol rarely, don’t smoke and avoid smoky places
• Be active and exercise
• Avoid prolonged stress
• Supplement vitamins, minerals and essential fats
Anti-Nutrients
What you don’t eat is equally important to what you eat. In the past 60 years 3500 chemicals have been added to the food along with pesticides, antibiotics and hormones. Many of these are anti-nutrients and stop nutrients from being absorbed. Three quarters of cancers are associated to excess of anti-nutrients. Before being introduced in food, chemicals are not tested for the anti-nutrient level. The researchers found that E102, one of the most commune food colourings, robs the body of zinc, deficiency of zinc is associated with immune system disorders.
The first family of pesticides turned out to be so toxic that it has been banned from Europe. Washing the products with water will have a little effect; as these have been created resistant not to be washed off by rain. To reduce your exposure to these, choose as often as you can organic food. Long term consequences of genetically modified food, are unknown. Many concerns over pollutants in tap water led to people switching to bottled water.
Food fried in oil produces free radicals, reactive chemicals that destroy essential fats and nutrients. Grilling, steaming, boiling or baking are better than frying but try as much as possible to eat raw food, at least 50% of your food intake should be raw.
Avoid pharmaceutical drugs. Salicylic acid, one of the components found in aspirin and painkillers is a gastrointestinal irritant which will allow incompletely digested food to pass into the bloodstream. This will lead to a weak immune system, burned vitamins and minerals and triggered intestinal bleeding. Paracetamol is not gastrointestinal irritant but it can damage your liver. One in ten liver transplants is due to damage caused by paracetamol. Antibiotics destroy the healthy gut bacteria which produce B vitamins and stops unfriendly bacteria to multiply.
Stimulants and stress
Read more about Stimulants and Stress:
http://www.nhs.uk/LiveWell/Mentalhealth/Pages/Mentalhealthhome.aspx
http://www.foodmatters.tv/_webapp/Mental%20Health%20Plan
http://www.foodmatters.tv/_webapp/Yoga%20and%20Meditation
Balanced Diet
An ideal diet should contain 20% fat, 15% protein and 65% carbohydrate; however the average diet these days is 40% fat, 20% sugar, 12 % protein and 28% carbohydrate.
Read More about Balanced Diet:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/
Fats / Oils
Seeds are also rich in minerals, vitamin E and proteins, however no longer found in our diet. For better health it’s recommended to eat a table spoon of the following: 50% flax seeds and 50% with sesame, sunflower and pumpkin seeds every day. Chia and hemp seeds are also good and can be used on top of soups, yogurt and salads.
Minimise your intake of saturated fat from meat and dairy products, fried and processed food. Also supplement EPA/DHA/GLA once a day.
Read more about fats:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.html
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/fats.htm
Sugar
All forms of concentrated sugar are fast releasing sugar, causing a rapid increase in blood sugar levels. If this is not required by the body, it puts it into storage as fat. Having your blood sugar balanced is the key to even weight and energy. Humans are used to eating anything that can be picked of the tree or pulled out from the ground, if you look around in the supermarket; how many of the things you see grow in a tree? Break the habit of eating concentrated sugar and eat slow releasing sugar instead: fructose, apple, pear, carrot, sweet potato, soya beans, brown rice, lentils, vegetables etc. Artificial sweeteners were found to have a harmful effect on health, and therefore not a good alternative.
Read more about sugar:
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_fatsugar.shtml#sugary_foods
Protein
Read more about protein:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_protein.shtml
http://www.netdoctor.co.uk/focus/nutrition/facts/detoxification/dietaryprotein.htm
http://www.cdc.gov/nutrition/everyone/basics/protein.html
Carbohydrates
There are two types of carbohydrates fast releasing (sugar, honey, malt, sweets and refined foods) and slow releasing (whole grains, vegetables and fresh fruit). Slow releasing carbohydrate should make up 65% of your diet. Avoid the fist category as they don’t contain the minerals and vitamins needed to properly be used. Eat three or more servings a day of: watercress, carrots, sweet potatoes, tenderstem , broccoli , Brussels sprouts , spinach, green beans or peppers, raw or lightly cooked. Eat three or more servings of fruit a day such as apples, pears, bananas, berries, melon or citrus. Four or more servings of whole grain: rice, millet, rye, oats, whole wheat, corn, quinoa, pasta or pulses.
Read more about carbohydrates:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/index.html
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.htm
Water
Two thirds of the body consists of water. We lose 1.5 litres a day through, skin, lungs, gut and kidneys. Drink six to eight glasses of water a day as dilated juices, herbs and fruit tea.
More about water:
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/water.htm
http://www.cdc.gov/nutrition/everyone/basics/water.html
Milk
Milk consumption is strongly linked with increased risk for cardiovascular disease, breast and prostate cancer. Cows are treated with bovine growth hormone which increased the daily production of milk from 3 to 30 litres. This hormone is normal but only during puberty and not adulthood as it stimulates growth of breast tissue for women and prostate for men. Also due to changes in farming, oestrogen hormone found in milk is much higher, as the cows are being milked even while pregnant. It is advised to reduce dairy products overall and choose organic instead, to reduce risk to exposure to pesticide and herbicide as well as hormones. Better to substitute it with soya and rice milk.
Read more about milk consumption:
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/index.html
Body Weight
Read more about body weight:
http://www.cdc.gov/healthyweight/index.html
http://www.hsph.harvard.edu/nutritionsource/healthy-weight/
http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/bodyweight.htm
http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html
Read about Supplements:
http://www.cdc.gov/nutrition/everyone/basics/vitamins/index.html
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/index.html
http://www.foodmatters.tv/_webapp/Supplements
Eat right for your blood type
Type O
High Protein: meat, fish, vegetables, fruit.
Avoid: wheat, corn, kidney beans, navy beans, lentils, cabbage, Brussels sprouts, cauliflower, mustard grains.
Add: kelp, seafood, salt, liver, red meat, kale, spinach, broccoli.
Type A
Vegetarian: vegetables, tofu, seafood, grains, beans, legumes, fruit.
Avoid: meat, dairy, kidney beans, lima beans, wheat.
Add: vegetable oil, soy foods, vegetables, pineapple.
Type B
Balanced Omnivore: meat (no chicken), dairy, grains, beans, legumes, vegetables, fruit.
Avoid: corn, lentils, peanuts, sesame seeds, buckwheat, wheat.
Add: greens, eggs, venison, liver, licorice, tea.
Type AB
Mixed diet in moderation: meat, seafood, dairy, tofu, beans, legumes, grains, vegetables, fruit.
Avoid: red meat, kidney beans, seeds, corn and buckwheat.
Add: tofu, seafood, dairy, greens, kelp, pineapple.
Healthy Recipes:
http://www.betterhealth.vic.gov.au/bhcv2/bhcsite.nsf/pages/bhc_recipes
http://www.healthyfood.co.nz/recipes
http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex
http://www.medicinenet.com/recipes/article.htm
http://www.ifood.tv/r/healthy/recipes
References/Read more about nutrition
The Optimum Nutrition Bible - Patrick Holford
http://www.who.int/nutrition/en/
http://www.mypyramid.gov/
http://www.cdc.gov/nutrition/index.html
http://www.hc-sc.gc.ca/fn-an/index-eng.php
http://www.naturalnews.com/nutrition.html
http://www.hsph.harvard.edu/nutritionsource/
http://www.sciencedaily.com/news/health_medicine/nutrition/
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/index.shtml
http://www.bda.uk.com/foodfacts/index.html
http://www.nhs.uk/livewell/healthy-eating/Pages/Healthyeating.aspx
http://www.nutrition.org.uk/
http://www.nutrition.org/
http://www.nutritionaustralia.org/
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