The Bad Food List

22 02 2011

Bad Foods:

Deep down we already know what bad foods are.  Remember they are not your friends.  They make you unhealthy, miserable, lethargic and fat.  Bad foods can send you to an early grave.

As much as two thirds of the average persons diet consists of saturated fat, sugar and refined flours.  The calories in sugar are called ‘”empty” calories because they provide no nutrients.  They are often hidden in processed foods and snacks and YES, even in so called ‘”low fat” meals found on food shop counters.

Many people do not understand how difficult it is for a drug addict to break an addiction (i.e. cigarettes, alcohol and hard drugs).  To understand this addiction try and remove all sugar from your diet.  When you find yourself craving your favourite sweet foods… Welcome to the world of the addict.  If you can break the sugar addiction, you are well on your way to freedom and healthy living.  It is the opinion of many leading longevity doctors and nutritionists that we have become sugar addicts and once having weaned ourselves off sugar, we should never go back to even tasting it.

As if you didn’t know already, here is a list of foods to avoid:

  • All alcohol
  • Bacon
  • Bread (except dark wheat free rye bread)
  • Bagels
  • Processed meats e.g. burgers, sandwich slices, salami, sausages
  • Margarine
  • Cream cheese
  • Sweets (including marshmallows, boiled sweets, wine gums and jelly tots)
  • Cakes
  • Chocolate (less than 85% cocoa)
  • Cookies
  • Sugar filled cereals
  • Corn starch
  • Corn syrup
  • Croissants
  • Dried fruit
  • Doughnuts
  • Fruit juice
  • All fried foods
  • Flour
  • Hard cheese (except feta, parmesan and romana)
  • Heavy creams
  • Syrup
  • Hot dogs
  • Ice cream
  • Jams and jellies
  • Molasses
  • Muffins
  • Noodles
  • Pancakes
  • Pastry
  • Pies
  • Pizza
  • Pasta (White)
  • Pudding
  • White rice
  • Sherbet
  • Sodas (including diet)
  • Scones
  • ALL sugar
  • Taco’s
  • Waffles
  • All fast foods (except the healthy ones)
  • Microwave meals
  • Crisps

I think you get the idea. 

Here are a few tips when planning to eat healthily:

  1. Cut your calories before you even count them.
    You don’t have to be Einstein to know that a snickers bar contains more calories than a freshly prepared fruit salad.
  2. Go for high bulk foods.
    Foods that contain lots of water and fibre like a fresh sprout salad with avocado and squeezed lemon juice are a better choice than a calorie dense fast food burger.
  3. Choose foods that give you sustained energy back.
    A handful of seeds and fresh fruit will give your body energy without the sugar crash that a chocolate and soda will.  Also your body can identify and utilise the fresh fruit and seeds much better.
  4. Portion control.
    Make sure you do not overeat at each meal.  You should be hungry within the next two to three hours.
  5. Plan ahead.
    Prepare your meals a day in advance so that you don’t get caught out in a situation where the only choice is bad food. If you are invited to a meal that you know will be unhealthy, eat something before hand or bring your own food.  (If your host cares about you they will understand.)
  6. Drink 12 240ml glasses of water per day.
    Water keeps your body hydrated and is a natural detox. Drinking water often prevents your kidneys from holding onto the water that they have. This prevents water weight and retention. Try drinking cold water as your body uses energy to raise the temperature of the water to the body’s core temperature.  This means burning extra calories.
  7. Be positive.
    Look in the mirror each day and tell yourself that you are getting slimmer and healthier with every meal.  Be good to yourself and only give your body the very best so that it can give you its very best.  Take on each new second with a healthy view of life and a winning attitude.




The Good Food List

22 02 2011

What are good foods?

Before foods can give us vitality, hundreds of chemical reactions must take place involving 28 vitamins and minerals that we know of.  These micro-nutrients unlock the potential energy in our food.

Our sources of energy or calories come from carbohydrates, fats, proteins, 13 known vitamins, 15 minerals, 24 amino acids and 2 essential fatty acids.

Your vitality depends on a careful balance of about 50 nutrients.  Without these nutrients vitality, energy and ideal weight are not possible.

Good foods are high in nutrients, low in calories and contain more water and fibre.  This means you can consume two or three times more for the same calories as a poor quality food. E.g. 100 calories of raisins fills roughly 4 tablespoons whereas 100 calories of grapes fills roughly a 1litre jug.  Fresh salads and vegetables are a much better choice than white rice or pasta.

Good food should be low in saturated fat, salt and yeast releasing sugars.  It should be high in fibre and should also be alkaline forming.  Keep animal protein to a minimum.

The Good Food List

Fresh vegetables:

Cabbage, spinach, salad leaves, mushrooms, mange touts, leeks, celery, green beans, broccoli, cauliflower, asparagus, artichokes, onions, carrots, patty pans, marrows, peas, pumpkin, garlic and gem squash…

Fresh fruit:
Oranges, lemons, limes, all berries, bananas, watermelon, melon, plums, apples, pears, papaya, mango, grapefruit, litchis, pineapple, kiwi, mandarins, peaches, apricots and nectarines…

Vegetable fruits:
Avocado, peppers, tomatoes, courgettes, aubergines…

Herbs and spices:
Tumeric, rosemary, rocket, garlic, dill, cumin, coriander, cloves, cinnamon, chives, celery seeds, cayenne, cardamom, bay leaves, basil, aniseed, ginger, marjoram, mint, mustard seeds, nutmeg, oregano, parsley, pepper, rosemary, saffron, sage, star anise, tarragon, thyme and vanilla pods.

Poultry and game (lean with fat removed):
Ostrich, turkey, chicken, duck, guinea fowl, wild game…

Fish:
Kingklip, sole, herring, kabeljou, mackerel, haddock, trout, tuna, salmon, sardines, anchovies, cod, prawns, swordfish, carp, flounder, hake, halibut, monkfish, red mullet, sea bass, snapper and whitefish.

Grains:
Quinoa, millet, dark wheat free rye, brown rice, barley, spelt, amaranth, corn, kamut, bulgur wheat, buckwheat, basmati, oats, polenta and red rice.

Beverages:
Water, herbal teas and vegetable juice. No fruit juice.

Nuts:
Cashews, walnuts, brazil, pistachio, pecan, almonds, chestnuts, coconut, filberts, hazelnuts and pinenuts

Sprouts:
Beansprouts, sprouted alfalfa, sprouted chickpeas, sprouted clover, sprouted mung beans, sprouted quinoa, sprouted sunflower seeds.

Beans:
Adzuki, black turtle, borlotti, broad, butter, cannelloni, carob, edamame, fava, flageolet, French, garbanzo, green, haricot, lentils, lima, mung, navy, pinto, runner, soya and string beans.

Eggs:
Duck, chicken, grouse, ostrich…

Seeds:
Sunflower, Flax, pumpkin, sesame, poppy, alfalfa and hemp

Sweetners:
Almond extract, brown rice syrup, carob amazake, malt extract, mirin, sucrolose, stevia, and vanilla extract





Muscles & Exercises

22 02 2011

Shoulders, chest and triceps: Used to push objects away from you and used to push yourself away from objects.


Shoulders, upper back muscles and biceps:Used to pull objects towards you, and used to pull yourself towards objects.


Abdominals and side muscles:Used to rotate and flex your spine, and also stabilises your spine.


Lower back muscles:Used to extend your spine backwards and assists in bending, rotating and stabilising your spine.


Buttocks:Used to stretch your hip joint, extend your leg backwards and rotate your thigh outwards.


Upper thigh muscle:Used to flex hip joint forward and to extend your knee joint to straighten your leg.


Hamstring muscle:Used to bend your knee, moving your heel towards your buttocks.


Calf muscle:Used to flex your foot downward and bend your knee joint.


Shin muscle:Flexes your foot upward and inward, and supports the arch of your foot when running or walking.






Enzymes: Better Digestion

16 02 2011

Digestive enzymes are natural compounds released in the body that break down the food that you eat into the nutrients that you body needs to function in a healthy way. There are 22 different digestive enzymes that all work to break down specific food types, from dairy and meats to vegetables and fruit. Human digestive enzymes can include ptyalin, pepsin, trypsin, lipase, protease and amylase. These enzymes are essential to the assimilation of nutrients from food into the body, and can be supplemented with tablets and capsules of enzymes that support digestion.
Enzymes are energized protein molecules that provide the catalyst for life force.   The force that they provide is involved in all functions of the body;   from basic movement, to the function of our organs, to the thoughts that come from our brain.   Without enzymes we cannot move, feel, hear, see, or think.   No living thing could exist in the world we know without them.   The hundreds of trillions of cells in our body all depend upon enzymes for function.   Think about this, if you are sick it is because you are deficient in enzymes.

Just a Few Ways Enzymes Benefit Your Health and Wellbeing.

  • Digest proteins carbohydrates and fats
  • Assimilate and eliminate toxins
  • Digest fibroid tumors
  • Increase size strength and activity of red blood cells making it possible to carry more oxygen to all parts of the body
  • Break up and dissolve uric acid crystals
  • Break up cholesterol plaque deposits in body
  • Eliminate yeast Increase energy
  • Increase the white blood cell size and activity
  • Reduce bacteria Stimulate the immune system

Symptoms of digestive enzymes depletion are bloating, belching, gas, bowel disorders, abdominal cramping, heartburn and food allergies.

Tips and Warnings

  • You can supplement enzymes for support from tablets and capsules as directed on the label. Various enzymes break down foods specific to their function, so research with the guidance of a naturopath, the best options for your specific needs.
  • Chew food items thoroughly to instigate proper saliva production. Saliva is the first producer of enzymes against the foods you eat. Saliva contains an enzyme that begins to digest the starch from food into smaller molecules.
  • Eat raw, whole foods. Avoid cooking or treating raw vegetables, fruits, nuts, seeds and grains with high heat. The heat destroys the active enzymes within these foods, and makes digestion, nutrient absorption and elimination more difficult. In general, raw food is much more easily digested; it passes through the digestive tract in 1/2 to 1/3 of the time it takes for cooked food, according to Healing Daily.
  • Keep in mind that whenever a food is boiled at 212 degrees Fahrenheit, the enzymes in it are 100 percent destroyed.




Potassium: For a faster healing!

16 02 2011

Potassium is an electrolyte (a substance that maintains your body’s fluid levels), this mineral helps regulate blood pressure and heart function.

Potassium is necessary for muscle function, the transmission of nerve impulses and for carbohydrate and protein metabolism.

Potassium also regulates water balance and assists recuperative powers. Potassium aids rheumatic or arthritic conditions (causing acids to leave the joints and ease stiffness). Potassium is crucial for the elimination of wastes. Potassium is a natural pain desensitizer. Potassium helps control convulsions, headaches and migraines, promotes faster healing of cuts, bruises and other injuries and generally contributes to a sense of well being. Potassium is stored in the muscles. Body builders use a “potassium load” to give their muscles more energy but there is no scientific proof of its effectiveness.

Heavy-duty exercisers are especially prone to potassium deficiency, so it is important for athletes to pay attention to intense feelings of fatigue, which can be a sign of low potassium levels.

Use of diuretics can also lead to potassium depletion. Severe potassium deficiency can put a strain on the heart, something athletes should avoid at all costs.

High Potassium Foods Summary Table
From the
USDA Nutrient Database
USDA
NDB
Ref. #
Food Group Potass.
per
measure
mgs
Weight
grams
Common
Measure
Notes
.
FISH – Broiled
15160 Mollusk, clams 534 85 3 oz. canned
15192 Cod 439 85 3 oz.
15037 Halibut 490 85 3 oz.
15086 Salmon 319 85 3 oz.
15241 Trout 375 85 3 oz.
15221 Tuna 484 85 3 oz. Yellowfin, fresh, cooked
.
FRUITS
09032 Apricots, dried 814 70 10 med.
09038 Avocados 540 85 3 oz. (tripled – more reasonable)
09040 Banana 467 118 1 med.
09087 Dates 542 83 10 dates (doubled – more reasonable)
09094 Figs, dried 542 76 4 figs (doubled – more reasonable)
09148 Kiwi 252 76 1 med.
09181 Melon, cantaloupe 494 160 1 cup
09200 Orange 237 131 1 med.
09298 Raisins 544 73 1/2 cup (halved – more reasonable)
09326 Watermelon 176 152 1 cup
.
JUICES
11655 Carrot juice 689 236 1 cup Canned
09206 Orange juice 496 248 1 cup
09294 Prune juice 707 256 1 cup
11540 Tomato juice 535 243 1 cup Added salt
.
MEAT DAIRY
13168 Beef, round 262 85 3 oz. Turkey about the same
05040 Chicken 220 85 3 oz.
10047 Pork 358 85 3 oz. Fresh loin
01085 Milk, nonfat 376 245 1 cup
01117 Yogurt, low fat 531 227 8 oz. 12 grams of protein per 8 oz.
.
NUTS
12061 Almonds 412 57 2 oz. (doubled – more reasonable)
12078 Brazil nuts 340 57 2 oz. (doubled – more reasonable)
16390 Peanuts 374 57 2 oz. (doubled – more reasonable)
.
OTHER
19305 Molasses 498 20 1 tbsp blackstrap – HOLY COW !!!
.
VEGETABLES
(All cooked)
11008 Artichoke 595 168 1 cup
? Beans, baked 752 254 1 cup
16033 Beans, Kidney 713 177 1 cup
16072 Beans, Lima 955 188 1 cup
16043 Beans, Pinto 800 171 1 cup
16103 Beans, refried 673 252 1 cup
16051 Beans, white 1,189 262 1 cup
11087 Beet Greens 1,309 144 1 cup
11192 Black-eyed peas 690 165 1 cup
11091 Broccoli 456 156 1 cup
11101 Brussels Sprouts 504 155 1 cup
11125 Carrots 354 156 1 cup
16057 Chick Peas 477 164 1 cup Garbanzo beans
16006 Jerusalem Artichokes 644 150 1 cup
16070 Lentils 731 198 1 cup
11299 Parsnips 573 156 1 cup
16109 Soybeans 886 172 1 cup
11458 Spinach 839 180 1 cup
11644 Squash, Winter 896 205 1 cup
11508 Sweet Potatoes 508 146 1 cup with the skin
11674 Potatoes 1,081 202 1 most is in the skin
11529 Tomatoes, raw 400 180 1 cup red, ripe, raw
Over 600 mg. shown in BOLD RED




Magnesium

16 02 2011

    Magnesium Rich Food

Magnesium Rich Food

    Many scientists believe that the amount of magnesium required for optimum health has been underestimated in the past, and now new research suggests that even small shortfalls in magnesium intake can seriously impair athletic performance.
    Magnesium helps maintain proper muscle function. It works to keep muscles properly relaxed, relieving stiff muscles.
    Most people do not maintain proper levels of magnesium. For this reason, many people would greatly benefit from supplementing their diet with magnesium. It also strengths muscles.
    Magnesium aids in the body’s absorption of calcium and also plays a key role in the strength and formation of bones and teeth. This means that those at risk for osteoporosis can benefit from taking magnesium.
    Magnesium also is vital for maintaining a healthy heart. Magnesium helps stabilize the rhythm of the heart and helps prevent abnormal blood clotting in the heart. Magnesium also aids in maintaining healthy blood pressure levels. The mineral magnesium can significantly lower the chance of heart attacks and strokes, and can even aid in the recovery from a heart attack or stroke.

Magnesium for Leg Cramps: A combination of magnesium, calcium, potassium and vitamin E can stop leg cramps.

    Table 1: The Magnesium Content Of Common Foods
    Pumpkin seeds (roasted)
    Almonds
    Brazil nuts
    Sesame seeds
    Peanuts (roasted, salted)
    Walnuts
    Rice (whole grain brown)
    Wholemeal bread
    Spinach
    Cooked beans
    Broccoli
    Banana
    Potato (baked)
    White bread
    Yoghurt (plain, low fat)
    Milk
    Rice (white)
    Cornflakes
    Apple
    Honey
    532
    300
    225
    200
    183
    158
    110
    85
    80
    40
    30
    29
    25
    20
    17
    10
    6
    6
    4
    0.6
    Source; USDA Nutrient Database






    Pineapple:Protein Absorption & Faster Healing

    16 02 2011

    Pineapple is rich in Bromelain, a group of enzymes notable for their digestive and anti-inflammatory properties. Bromelain has become popular in sports medicine because it helps prevent swelling in inflamed joints and promotes healing and pain reduction in sore muscles.

    Bromelain seems to cause the body to produce substances that fight pain and swelling (inflammation). Bromelain works well in both the stomach and the intestines to break down proteins. People whose pancreas does not produce sufficient enzymes will benefit from this enzyme supplement. Bromelain can also help reduce heartburn and diarrhea. For digestive purposes, bromelain should be taken with a meal.

    Bromelain also helps aid digestion and, ultimately, the delivery of protein to growing muscles. Pineapple is a great source of potassium. One serving of fresh pineapple has almost 100% of the daily recommended dose. Canned pineapple and juices contain more than 200%. Potassium is hailed as one of our most valuable electrolytes, and optimal levels are critical for athletic performance, muscle contraction and peak energy.

    Eating pineapple, which is a great source of Potassium, should result in improved energy and endurance at the gym. One serving of pineapple also provides roughly five percent of the recommended daily dosage of magnesium, another key mineral. Magnesium is an important adjunct to potassium; they aid each other in being mutually absorbed into the bloodstream. Magnesium also helps prevent muscle weakness and twitching. People who are deficient in magnesium may have poor digestion (the extreme case is irritable bowel syndrome) or a rapid heartbeat – either of which will keep you from training at your peak. Pineapple is also a source of manganese.

    Pineapples also provide an ample supply of vitamin C, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Vitamin C helps build and repair bodily tissue and promotes wound healing.

    The body uses vitamin C to help metabolize fats and cholesterol, absorb iron, and synthesize amino acids and collagen. Collagen is one of the primary building blocks of skin, cartilage and bones. Vitamin C also decreases the severity of colds and infections.

    Allergies

    Anyone with an allergy to pineapple should not take bromelain. If you experience any possible allergic reactions, such as skin hives or respiratory problems, consult your doctor immediately. Assuming that one does not have an allergy to bromelain, bromelain can actually help those suffering from other allergies by calming inflammation in the nasal passages and reducing coughing and congestion.








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