Basic Nutrition

Let’s start by looking at the definition of food in the dictionary. 

Food:  Material, usually of plant or animal origin, that contains or consists of essential body nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals, and is ingested and assimilated by an organism to produce energy, stimulate growth, repair, and maintain life.

Sadly most of us do not eat food, yes we call it food but it does not fit the definition of food.  Most of what average people consume is nutrient deficient or barren, it does not stimulate growth and repair rather it drains our energy, poisons us and makes us sick. Our bodies are in a desperate fight to get enough nutrients, causing us to overeat, and over eating is magnified by our unnatural sedentary life style, chronically stressed system, and easily accessible abundance of junk we mistakenly call food. Many common symptoms and diseases often can be prevented or alleviated through better nutrition. 

No single food can provide all the nutrition we need to stay healthy, so you should eat a wide variety of different foods, and it’s recommended by many that a person should consume about 80% of the daily food in the plant based form.

Physical health is the foundation of our lives. Eating nutritious whole raw foods is the best investment we can make for ourselves. We are what we eat is part of the truth.  We are what our systems is able to absorb and assimilate really paints the true picture. Our food goes into our stomach and it gets digested, then absorbed into our system for distribution of the nutrients to provide energy, stimulate growth, repair and maintain life.  Poor quality food results in poor quality end results and that is poor quality of life, tired, not feeling well, aging quickly, prone to injuries and increased susceptibility to illness.

The problem starts early on.  We simply choose poor quality foods to eat, then we do not chew well because we do not know the true importance of chewing, this poorly chewed food is far harder to digest by our body, which results in lower rate of absorption of the little nutrition that is available, then because of low absorption rate the energy level is low, which leads us to feel tired and leads our entire system to work poorly in distribution of the nutrients for repair of damage, fortification against future damage, sustaining of future growth and sustain our life.  In other words we give a world class musician a violin that is totally beaten up, cracked, with broken strings and missing a bow expecting and then complaining that our musician could not play wonderfully.   Can you cook a meal with rotten food and expect it to be delicious?  No that's rediculous!, but that is what we expect of our bodies, provide low quality but expect superb results.  Crazy right. 

"If the average person realized the power he wields over his life and destiny, he would live in a perpetual state of wonder and thanksgiving." -- Earl Nightingale  That is so true!  We have this amazing body doing so many functions at once, its mind blowing yet we treat it so poorly with so little love and care.  There is an endless wave of examples of people who have lost their health and are willing to do anything to get it back, yet all those with health just don’t get it until it is too late and that is one of humanities greatest tragedies, our lack of appreciating what we have when we have it.  For example most people do not finish reading this page, those who finish some will implement and make changes, and even fewer will make a habit out of those changes.  Yet everyone wants to lose weight and be healthy.  Here is the worlds secret to it.  You are what you eat, what you absorb and assimilate, calories in calories out, yes you can over eat the good stuff.  Everyone who is ready to be healthier, has the ability to do so, what separates the haves and have nots is their willingness to do what it takes.  The succeful simply care and love more.  It starts with Love, as all things start with love.


So what are carbs, fat, protein, fiber, vitamins and minerals?  The basic building blocks that all food has in varying percentages.   Read on!

Carbohydrate is a form of fuel, which the body uses to make energy. Not all carbohydrates are of equal nutritional value, however: in general, the ones created by nature are good for the body, whereas those produced by human intervention—some forms of pasta and most varieties of bread, white rice, crackers, cookies, and so forth—are much less beneficial.
  There are basically two types of carbohydrate.
1.fast release also known as simple carbohydrates
2.slow release also known as complex or starchy carbohydrates

Simple carbohydrates are found in sugar (soda, candy, junk food) and honey.  They should be eaten only in limited amounts as excessive quantities can cause health problems such as diabetes, obesity, heart disease, and cancer.

Complex carbohydrates found mainly in whole grains, vegetables, and fruits should make up about two thirds of your diet.


FAT
The body uses the stored fat to make energy. There are two main types of fat
1.Saturated fat which is usually solid at room temperature is mainly found in meat dairy and processed foods.  A diet rich in saturated fat can lead to heart disease and obesity which leads to many other diseases
2.Unsaturated fats are usually liquid at room temperature.  The omega 3 and Omega 6 oils that are found in oily fish, nuts and seeds.  The monounsaturated fats are found in olive oil and canola oil.  These essential oils are linked to healthy brain function, reduced risk of heart disease and lower cholesterol levels


Protein
Our bodies need protein for growth and cell repair.  The main source that people are familiar with is meat, fish, eggs and soybeans which all contain all the amino acids we need.  Vegetables, particularly pulses (beans), are also a good source if you eat a wide variety, and these contribute complex carbohydrates, which meat sources don’t, to the diet.  Where does the cow get its protein from?
Most of us eat too much protein.  On average an adult female needs about 45g and adult male needs about 55g per day.  1 Ounce = 28.34952 Grams


Fiber
Although we can not digest fiber, it is essential for keeping the bowels healthy and allows other nutrients to be absorbed.  Fiber is divided into two groups, both found in whole grains cereals, pulses, fruits and vegetables
1.Soluble fiber can help reduce levels of cholesterol in the blood and regulate sugar levels.
2.Insoluble fiber helps prevent constipation and may prevent bowel cancer.
Healthy eating guide lines suggest we should consume about 18g of fiber daily


Vitamins
Vitamins are a group of organic micronutrients that are required by the body for healthy growth, development and immune system functioning.  Certain vitamins are produced by the body but most vitamins are obtained from food or from manufactured dietary supplements. Some vitamins can be stored in the body (A,D,E,K and B12) but others must be consumed to maintain healthy levels.  Water soluble vitamis such as (B complex and C) are easily destroyed during processing, storage, and cooking.  Fat soluable vitamins (A,D,E and K) are more stable.
Vitamin A plays an important role in ensuring a healthy immune system, cell membranes, vision, growth and reproduction.
Vitamin B helps maintain healthy nerve cells and red blood cells, and is also needed to make DNA. (e.g: folate)
Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.
Vitamin D helps to form and maintain strong bones.  A deficiency of vitamin D leads to decalcified bones and the development of rickets. It can also result in bone fragility in the elderly.
Vitamin E protects body tissue from damage caused by unstable substances called free radicals. Vitamin E is also important in the formation of red blood cells and it helps the body to use vitamin K.
Vitamin K plays an essential role in the clotting of blood.
Juicing is a good way to make sure we consume a wide variety of vitamin rich foods.


Minerals
Minerals are inorganic substances that perform many functions in keeping our bodies healthy.  Only about 20 minerals are thought to be essential and need to be obtained from the foods we choose to eat.  Some minerals such as potassium, which helps maintain healthy nerves, blood pressure and fluid levels in the body, are needed in relative large amounts.  Others, such as selenium, a powerful antioxidant which can protect against heart disease, are needed in such small quantities that they are know as trace elements.

All foods are not created equal, some are nutritionally barren and sadly that is what most people choose to eat, and others are so nutritionally rich we call them super food.  So its simple choose and learn how to eat the foods that are nutrient rich and stay away from foods that are nutrient barren and your health will improve.

What are these super foods?  Here is a short list of the common ones.
Apples, Avocados, Bananas, Beets, blueberries, broccoli, ginger, nuts and seeds, onions, garlic, oranges, pumpkin, spinach, tea (green and black),tomatoes
Go to www.nutritiondata.com and look up the nutritional value of any food and see for yourself
In nature everything has levels, stages or steps if you will.  Your job is to figure out where you are now and what you need to do to get to the next level.



















































Our Program For Success


EXERCISE

Attend class consistently alternating between 3 and 4 times a week.

On the other days stay active. Practice yoga, run, bike, or participate in anything that you enjoy that will raise your heart rate and/or increase your flexibility.

Minimize the sitting time, sitting seems so innocent yet chronic sitting sends a powerful signal to the body to age faster.

Be stress smart

Meditate

6 to 8 hours of sleep

Take one day a week off for recovery.




NUTRITION - GETTING STARTED


Basic Daily Routine


Upon Rising
Before eating anything drink a large glass of plain filtered water with lemon. Lemon water cleanses and stimulates the liver and kidneys.  Lemon water can also ease heartburn, bloating and other digestive problems.  So many people are under hydrated.  People think that they drink coffee, soda, juice and that keeps them hydrated but what the body really wants is simply water.  Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs and many other important functions.  If you are underhydrated then somethings simply do not get done or are done inefficently or poorly.  Any one wants a poor inefficent body?

Would you consider stretching or simply breathing for 5 minutes before you begin your day, simple little habits like that have big positive impact on health and are ridiculously easy.  Example.  Wake up lay in bed and just breath for 5 minutes before you get out of bed, like the couch better or the floor?  This is so much better than turning on the TV.
Stretching sounds better to you.  Then standing or sitting stretch, do what feels good for you and stretch with your breath, so easy so relaxing.  I dare you to try it, you might just love to wake up.


Breakfast
Always eat breakfast. When you skip meals you become calorie deficient and usually end up binging later in the day. A good way to start you morning is with fresh fruit. Try to include a protein in the form of omega rich eggs, whey protein or either almond or peanut butter on a whole grain bread. Protein will boost you metabolism and keep you satiated until your next meal.   If you wake up and do not feel hungry that means you eat your dinner too late.  Optimum amount of time between dinner and breakfast is 12 hours.  This allows the body to process the food and do repairs while you sleep and helps you rest better.

Lunch
Have this meal around 1:00 p.m. and make it your biggest meal of the day.  Include lean protein (think deck of cards), whole grains and veggies.

Dinner
Eat an early dinner, eating earlier allows time while you are still active to digest your food and burn some calories before bed. Allow about 3 hours after eating before going to bed. Make a habit of going for a walk or running an errand after dinner, stay active on your feet.  Your dinners should be noticeably smaller then your lunch and include a variety of colorful vegetables, soups, fish, lean protein, brown rice or whole grains. A good signal that you did not overeat at dinner is to wake up hungry.

Snacks
Fresh fruits or nuts and seeds.
Remember nuts are fatty - one handful of nuts is a full days serving.

Hydration
Plain and simple – drink water. Your brain does not distinguish between hunger and thirst. When you feel hungry drink water first. Limit drinking juices and anything with added sugar.  Most day you should at least drink 1.5 liter bottle of water.  Our body is about 60% water of body weight.  Water for example facilitates all cell communications and we all know what happens when there is a miscommunition.

Never skip meals!
By providing your body with a consistent and frequent supply of quality calories, its need to store fat is reduced. Conversely, when you eat infrequently, your body recognizes a famine situation and your entire endocrine system is thrown for a loop - this signals your body to store food as body fat in preparation for the famine to come.

Things to eliminate from your diet (think foods in a pacakge)
•All soda products
•High Fructose Corn Syrup
•Trans Fats
•Sugar
•Processed foods
•Junk Foods

         
Things to Minimize
• Alcohol – One serving per day at most.
• Red Meat – Limit to 2 or 3 times a month.
• Dairy – Limit your intake. Try to incorporate at least four days during the week that are dairy-free. Any dairy that you consume should be
  non-fat or low fat.
•Coffee/Caffeine - One cup a day. Avoid caffeine as much as possible. Remember, if you feel sluggish it’s not because your body is deficient in caffeine.


Healthy HABITS, you are in charge of how you use your time, take responsibility.

Get 7 to 8 hours of sleep, this is the most important time for he body to repair and heal and recharge for the day ahead, what happens when you are unprepared?  Give your body a chance to prepare for tomorrow.

Manage stress levels by incorporating relaxation into your day.
Allow 30 minutes with no television, computer or electronics.

Balance work and recreation.

Consume high fiber foods to help reduce cholesterol and promote efficient intestinal function.

Eat organic & raw foods as much as possible.

Get some fresh air everyday.

Smile and think positive!



It is our human nature to always want more and to have everything we desire, but it is a fact that we will never be able to fully satisfy all our desires.  Therefore list all your desires, think which ones are really important and possible.  Erase the rest and forget them, having more will never make you happy, true joy emanates from the inside of you not from the outside, true lasting joy and happiness is never found is stuff you buy/eat.   Joy emanates from love and peace inside us.



Notice how Kale and Broccoli stack up.  No way man more protein than steak?  Yes!  Look it up on the nutritiondata.com link above and check it out.  We all should eat kale and spinach daily the two overall best foods we can put into our bodies. 

Chart provided by Dr. Fuhrman
Live Passionately!!!

Notice how tiny the portion of stake is and it already is 100 calories and how large the other portions need to be to reach 100 calories.  Now which portion is more filling and nutritious?