Nutrition
How many times a day should I eat?
Eating 6 times a day will help spark your metabolism. By having a quicker metabolism you will naturally burn calories quicker. The key is to start eating smaller meals throughout the day. By eating smaller meals you will be ready to eat in 2-3 hours, unlike the average person who eats 2-3 times a day, misses breakfast, and eats every 4-6 hours. Starting the day off with a healthy and wholesome breakfast is very important. Some healthy options are: oatmeal, egg-whites, blended protein shake with frozen or fresh fruits. Drinking water throughout the day will ensure you remain hydrated and will allow your body to work at optimal levels. The recommended intake is 10-15 glasses per day.
How many calories should I consume?
This question is based specifically on your personal Goals? If you want to lose weight, you will need to both reduce and burn more calories. If you want to gain more weight, you will want to consume more calories and do low impact cardio training in an effort not to burn too much muscle and calories. Generally, losing weight will require 1200-2000 calories, and to gain weight one will need to consume 2500-4000 calories.
Famous Fiber
Fiber helps prevent the absorption of fats, toxins, and excess cholesterol into the body. It helps slow the release of sugar into the bloodstream. It improves bowel function and regularity. It aids in weight management, and reduces the risk of several diseases. Without enough fiber in your diet, the food you eat will not pass through your intestines quickly enough, and will likely begin to putrefy. The backlog of waste can result in what is known as auto-intoxication (self poisoning). Fiber acts as a cleanser, stimulator, and detoxifier of the gastrointestinal tract.
Food Sources of Fiber
EXCELLENT
• Whole grain amaranth, barley, barley pearls, bulgar, corn millet, dark rye, oats, buckwheat, wheat bran, light rye
GOOD
• Adzuki beans, black beans, miso, pinto beans, split peas, kidney beans, almonds, lima beans, sesame seeds
FAIR
• Sunflower seeds, lentils, chick peas, pistachios, pecans, hazelnuts, brazil nuts, dried fruit, avocado, raspberries
POOR
• Fruit juices, crackers, dinner rolls, pita bread, white pasta
NONE
• Dairy products, meat, fats/oils, coffee, wine, yogurt
Herbal Remedies
Alfalfa – Helps to build strength and vitality; it contains anti-inflammatory properties.
• Beneficial for people with: Anemia, Arthritis
Burdock – This is a great blood purifier and cleanser; it is a kidney and liver detoxifier.
• Beneficial for people with: Cancer, Eczema, Gout
Catnip – Provides a gentle sedative effect; it calms the nerves; prevents spasms.
• Beneficial for people with: Hyperactivity, Insomnia
Cayenne – Helps to aid digestion; helps heal all cellular ulcers; herbal catalyst.
• Beneficial for people with: Bleeding, Heart Health
Chickweed – Soothing for most skin problems; blood toxicity; eyewash.
• Beneficial for people with: Acne, Boils, Psoriasis
Cleavers – Acts as a tonic for the lymph system; helps to reduce inflammation of the urinary organs.
• Beneficial for people with: VD, Fevers
Club – Excellent herb for controlling blood sugar; reduces food cravings.
• Beneficial for people with: Diabetes, Hypoglycemia
Fenner – Aids digestion; increases lactation; suppresses appetite.
• Beneficial for people with: Colic, Gas, Weight Loss
Fenugreek – Expels mucus congestion; helps aid inflamed digestive tract.
• Beneficial for people with: Allergies, Emphysema
Horehound – Treats respiratory complaints; acts as a stomach, liver, spleen tonic.
• Beneficial for people with: Asthma, Colds, Croup
Oregano Oil – Acts as Antibacterial, antifungal, antiparasitic, and antiviral
• Beneficial for people with: Candidiasis, Ringworm
Red Clover – Blood cleasnser; nerve tonic and helps heal degenerative diseases.
• Benefits for people with: AIDS, Cancer, Leukemia
St.Johns Wort – Antidepressant; reduces anxiety & fear; fights off viruses
• Benefits for people with: Depression, HIV, Colds
Natural Pain Relief
(FOOD SUPPLEMENTS, HERBAL MEDICINES AND THERAPIES)
This is a list of natural options for pain relief:
· Calcium – reduces sensitivity to pain, calms nerves
· Magnesium – muscle relaxant; helps stop spasm
· Quercetin – an anti-inflammatory and antihistamine
· EFA’s – block the inflammatory response system
· Bromelain – powerful anti-inflammatory;digestive aid
· Capsicum – aids circulation; pain relieving properties
· Devil’s Claw – anti-inflammatory; great for joint pain
· Meadowsweet – anti-inflammatory; reduces fever, pain
· Willow Bark – herbal aspirin; anti-inflammatory; pain
This is a list of natural therapies for pain relief:
· Exercise – strengthening muscles, clearing waste
· Massage – therapeutic touch is often healing, cleansing, soothing
· Acupuncture – stimulates the production of pain relieving endorphins
· Chiropractor – A regular postural analysis assessment, ART (Active Release Therapy) for eliminating scar tissue
MINERALS
Calcium – Cheese, collard, sardines, goat’s milk, cow’s milk, broccoli, almonds, bok choy, soy foods, dandelion greens, brazil nuts, kelp, sunflower seeds, carob, spinach
Magnesium – Wheat bran/germ, almonds, cashews, pecan, walnuts, soy flour, millet, brown rice, chocolate, green leafy vegetables, avocado, dried apricots, legumes, natural honey
Potassium – Kelp, apricots, legumes, sunflower seeds, wheat germ, almonds, raisins, parsley, brazil nuts, dates, figs, avocado, bananas, potatoes, green leafy vegetables, yams
Iron – Brewer’s yeast, blackstrap molasses, asparagus, nuts/seeds, fish, organ meats, green vegetables, kelp, whole grains, beef, millet, parsley, raisins, legumes, eggs
Copper – Shellfish, raw nuts/seeds, legumes, whole grains, liver, avocado, raisins
Manganese – Nuts, whole grains, sunflower seeds, legumes, carrots, bananas, spinach, alfalfa
Zinc – Shellfish, pumpkin seeds, brazil nuts, fish, meat, whole grains, brewer’s yeast
Chromium – Brewer’s yeast, beef, liver, whole grains, fresh chili, shellfish, potatoes with skin
Selenium – Garlic, fish, lamb, whole grains, brazil nuts, broccoli, swiss chard turnips, onion
VITAMINS
Vitamin A – Can be found in Fish liver oil, eggs, butter, red peppers, dandelion greens, carrots, apricots, collard, kale, sweet potatoes, broccoli, spinach, mustard greens, swiss chard
Vitamin B– Brewer’s yeast, whole grains, legumes, organ meats, raw nuts and seeds, mushrooms, deep sea fish, eggs, meat, dark green vegetables, bee pollen
Vitamin C – Acerola, papaya, peppers, kale, parsley, collard, broccoli, brussels sprouts, kiwi, bee pollen, citrus fruits, cabbage, cantaloupe, cauliflower, berries, spinach
Vitamin D – Sardines, salmon, tuna, herring, sunflower seeds, butter, fish liver oil, eggs
Vitamin E – Wheat germ oil, sunflower seeds, almonds, brazil nuts, olive oil, peanuts, butter, chard, collard, oatmeal, asparagus, kale, brown rice, whole grains, eggs, liver
Vitamin F (EFA’s) – Flax oil, hemp oil, natural organice soy, borage oil, evening primose oil, herring, sardines, salmon, trout, mackerel, raw nuts, dark green leafy vegetables
Dietary sources of key nutrients
Vitamin C
· Grapefruit, lemons, oranges, kiwis, strawberries, raspberries, blackberries, blackcurrants, pineapple, papaya, peppers, tomatoes, cabbage, broccoli, Brussels sprouts, new potatoes
Omega-3 oils
· Walnuts, pumpkin seeds, flax and flax-seed oil, herring, trout, mackerel, salmon, sardines, pilchards, wheat germ
Bioflavanoids
· All fruits and vegetables, especially citrus fruit (particularly the pith), apricots, cherries, grapes, green peppers, tomatoes, broccoli. Buckwheat (a cereal) is also a good source.
SAAs
· Broccoli, cabbage, onion, garlic, eggs, meat, poultry, fish, milk and cheese, oats, corn, sunflower seeds
Vitamin E
· Almonds, sunflower seeds, spinach, wheat germ, whole grain breads and cereals, cold-pressed seed oils, egg yolk
Selenium
· Brazil nuts (extremely good source), tuna, whole grain breads and cereals, swordfish, herring
Zinc
· Oysters, lean beef, pumpkin seeds, lamb, peanuts, crab meat, pork, sunflower seeds, wholemeal flour and bread, turkey
Copper
· Beef liver, oysters, lobster, sunflower seeds, hazelnuts, crab, baked beans, chickpeas, lentils, wholemeal bread and whole grain cereals
Supplements Insufficient vitamin intake is apparently a cause of chronic diseases. Recent evidence has shown that suboptimal levels of vitamins (below standard), even well above those causing deficiency syndromes, are risk factors for chronic diseases such as cardiovascular disease, cancer, and osteoporosis. A large portion of the general population is apparently at increased risk for this reason. (Dr Robert Fletcher and Dr. Kathleen Fairfield)
In their 38 years of scientific research at Harvard University, they examined several nutrients, including Vitamins A, B6, B12 C, D, E, K, folic acid, and several of the carotenoids (including alpha- and beta-carotene).
In their conclusions, they note:
* Folic acid, vitamin B6, and vitamins B12 are required for homocysteine metabolism, and low levels of these vitamins are associated with increased risk of heart disease.
* Inadequate folic acid status increases the risk of neural tube defects and some cancers.
* Vitamin E and lycopene appear to decrease the risk of prostate cancer.
* Vitamin D is associated with a decreased risk of osteoporosis and fracture when taken with calcium.
* Inadequate vitamin B12 is associated with anaemia and neurological disorders.
* Low dietary levels of carotenoids, the bright colored pigments in peppers and fruits, appear to increase the risk of breast, prostate, and lung cancers.
* Low levels of vitamin A are associated with vision disorders and impaired immune function.
The evidence in their research has convinced the conservative Journal of the American Medical Association (JAMA) to rewrite its policy guidelines regarding the use of vitamin supplements. In a striking departure from JAMA’s anti-vitamin rhetoric of the last 20 years, the authors conclude that, given our modern diet, supplementation each day with a quality multiple vitamin is a prudent preventative measure against chronic disease. The researchers base their guidance on the fact that more than 80% of the American population does not consume anywhere near the five servings of fruits and vegetables required each day for optimal health.
How many times a day should I eat?
Eating 6 times a day will help spark your metabolism. By having a quicker metabolism you will naturally burn calories quicker. The key is to start eating smaller meals throughout the day. By eating smaller meals you will be ready to eat in 2-3 hours, unlike the average person who eats 2-3 times a day, misses breakfast, and eats every 4-6 hours. Starting the day off with a healthy and wholesome breakfast is very important. Some healthy options are: oatmeal, egg-whites, blended protein shake with frozen or fresh fruits. Drinking water throughout the day will ensure you remain hydrated and will allow your body to work at optimal levels. The recommended intake is 10-15 glasses per day.
How many calories should I consume?
This question is based specifically on your personal Goals? If you want to lose weight, you will need to both reduce and burn more calories. If you want to gain more weight, you will want to consume more calories and do low impact cardio training in an effort not to burn too much muscle and calories. Generally, losing weight will require 1200-2000 calories, and to gain weight one will need to consume 2500-4000 calories.
Famous Fiber
Fiber helps prevent the absorption of fats, toxins, and excess cholesterol into the body. It helps slow the release of sugar into the bloodstream. It improves bowel function and regularity. It aids in weight management, and reduces the risk of several diseases. Without enough fiber in your diet, the food you eat will not pass through your intestines quickly enough, and will likely begin to putrefy. The backlog of waste can result in what is known as auto-intoxication (self poisoning). Fiber acts as a cleanser, stimulator, and detoxifier of the gastrointestinal tract.
Food Sources of Fiber
EXCELLENT
• Whole grain amaranth, barley, barley pearls, bulgar, corn millet, dark rye, oats, buckwheat, wheat bran, light rye
GOOD
• Adzuki beans, black beans, miso, pinto beans, split peas, kidney beans, almonds, lima beans, sesame seeds
FAIR
• Sunflower seeds, lentils, chick peas, pistachios, pecans, hazelnuts, brazil nuts, dried fruit, avocado, raspberries
POOR
• Fruit juices, crackers, dinner rolls, pita bread, white pasta
NONE
• Dairy products, meat, fats/oils, coffee, wine, yogurt
Herbal Remedies
Alfalfa – Helps to build strength and vitality; it contains anti-inflammatory properties.
• Beneficial for people with: Anemia, Arthritis
Burdock – This is a great blood purifier and cleanser; it is a kidney and liver detoxifier.
• Beneficial for people with: Cancer, Eczema, Gout
Catnip – Provides a gentle sedative effect; it calms the nerves; prevents spasms.
• Beneficial for people with: Hyperactivity, Insomnia
Cayenne – Helps to aid digestion; helps heal all cellular ulcers; herbal catalyst.
• Beneficial for people with: Bleeding, Heart Health
Chickweed – Soothing for most skin problems; blood toxicity; eyewash.
• Beneficial for people with: Acne, Boils, Psoriasis
Cleavers – Acts as a tonic for the lymph system; helps to reduce inflammation of the urinary organs.
• Beneficial for people with: VD, Fevers
Club – Excellent herb for controlling blood sugar; reduces food cravings.
• Beneficial for people with: Diabetes, Hypoglycemia
Fenner – Aids digestion; increases lactation; suppresses appetite.
• Beneficial for people with: Colic, Gas, Weight Loss
Fenugreek – Expels mucus congestion; helps aid inflamed digestive tract.
• Beneficial for people with: Allergies, Emphysema
Horehound – Treats respiratory complaints; acts as a stomach, liver, spleen tonic.
• Beneficial for people with: Asthma, Colds, Croup
Oregano Oil – Acts as Antibacterial, antifungal, antiparasitic, and antiviral
• Beneficial for people with: Candidiasis, Ringworm
Red Clover – Blood cleasnser; nerve tonic and helps heal degenerative diseases.
• Benefits for people with: AIDS, Cancer, Leukemia
St.Johns Wort – Antidepressant; reduces anxiety & fear; fights off viruses
• Benefits for people with: Depression, HIV, Colds
Natural Pain Relief
(FOOD SUPPLEMENTS, HERBAL MEDICINES AND THERAPIES)
This is a list of natural options for pain relief:
· Calcium – reduces sensitivity to pain, calms nerves
· Magnesium – muscle relaxant; helps stop spasm
· Quercetin – an anti-inflammatory and antihistamine
· EFA’s – block the inflammatory response system
· Bromelain – powerful anti-inflammatory;digestive aid
· Capsicum – aids circulation; pain relieving properties
· Devil’s Claw – anti-inflammatory; great for joint pain
· Meadowsweet – anti-inflammatory; reduces fever, pain
· Willow Bark – herbal aspirin; anti-inflammatory; pain
This is a list of natural therapies for pain relief:
· Exercise – strengthening muscles, clearing waste
· Massage – therapeutic touch is often healing, cleansing, soothing
· Acupuncture – stimulates the production of pain relieving endorphins
· Chiropractor – A regular postural analysis assessment, ART (Active Release Therapy) for eliminating scar tissue
MINERALS
Calcium – Cheese, collard, sardines, goat’s milk, cow’s milk, broccoli, almonds, bok choy, soy foods, dandelion greens, brazil nuts, kelp, sunflower seeds, carob, spinach
Magnesium – Wheat bran/germ, almonds, cashews, pecan, walnuts, soy flour, millet, brown rice, chocolate, green leafy vegetables, avocado, dried apricots, legumes, natural honey
Potassium – Kelp, apricots, legumes, sunflower seeds, wheat germ, almonds, raisins, parsley, brazil nuts, dates, figs, avocado, bananas, potatoes, green leafy vegetables, yams
Iron – Brewer’s yeast, blackstrap molasses, asparagus, nuts/seeds, fish, organ meats, green vegetables, kelp, whole grains, beef, millet, parsley, raisins, legumes, eggs
Copper – Shellfish, raw nuts/seeds, legumes, whole grains, liver, avocado, raisins
Manganese – Nuts, whole grains, sunflower seeds, legumes, carrots, bananas, spinach, alfalfa
Zinc – Shellfish, pumpkin seeds, brazil nuts, fish, meat, whole grains, brewer’s yeast
Chromium – Brewer’s yeast, beef, liver, whole grains, fresh chili, shellfish, potatoes with skin
Selenium – Garlic, fish, lamb, whole grains, brazil nuts, broccoli, swiss chard turnips, onion
VITAMINS
Vitamin A – Can be found in Fish liver oil, eggs, butter, red peppers, dandelion greens, carrots, apricots, collard, kale, sweet potatoes, broccoli, spinach, mustard greens, swiss chard
Vitamin B– Brewer’s yeast, whole grains, legumes, organ meats, raw nuts and seeds, mushrooms, deep sea fish, eggs, meat, dark green vegetables, bee pollen
Vitamin C – Acerola, papaya, peppers, kale, parsley, collard, broccoli, brussels sprouts, kiwi, bee pollen, citrus fruits, cabbage, cantaloupe, cauliflower, berries, spinach
Vitamin D – Sardines, salmon, tuna, herring, sunflower seeds, butter, fish liver oil, eggs
Vitamin E – Wheat germ oil, sunflower seeds, almonds, brazil nuts, olive oil, peanuts, butter, chard, collard, oatmeal, asparagus, kale, brown rice, whole grains, eggs, liver
Vitamin F (EFA’s) – Flax oil, hemp oil, natural organice soy, borage oil, evening primose oil, herring, sardines, salmon, trout, mackerel, raw nuts, dark green leafy vegetables
Dietary sources of key nutrients
Vitamin C
· Grapefruit, lemons, oranges, kiwis, strawberries, raspberries, blackberries, blackcurrants, pineapple, papaya, peppers, tomatoes, cabbage, broccoli, Brussels sprouts, new potatoes
Omega-3 oils
· Walnuts, pumpkin seeds, flax and flax-seed oil, herring, trout, mackerel, salmon, sardines, pilchards, wheat germ
Bioflavanoids
· All fruits and vegetables, especially citrus fruit (particularly the pith), apricots, cherries, grapes, green peppers, tomatoes, broccoli. Buckwheat (a cereal) is also a good source.
SAAs
· Broccoli, cabbage, onion, garlic, eggs, meat, poultry, fish, milk and cheese, oats, corn, sunflower seeds
Vitamin E
· Almonds, sunflower seeds, spinach, wheat germ, whole grain breads and cereals, cold-pressed seed oils, egg yolk
Selenium
· Brazil nuts (extremely good source), tuna, whole grain breads and cereals, swordfish, herring
Zinc
· Oysters, lean beef, pumpkin seeds, lamb, peanuts, crab meat, pork, sunflower seeds, wholemeal flour and bread, turkey
Copper
· Beef liver, oysters, lobster, sunflower seeds, hazelnuts, crab, baked beans, chickpeas, lentils, wholemeal bread and whole grain cereals
Supplements Insufficient vitamin intake is apparently a cause of chronic diseases. Recent evidence has shown that suboptimal levels of vitamins (below standard), even well above those causing deficiency syndromes, are risk factors for chronic diseases such as cardiovascular disease, cancer, and osteoporosis. A large portion of the general population is apparently at increased risk for this reason. (Dr Robert Fletcher and Dr. Kathleen Fairfield)
In their 38 years of scientific research at Harvard University, they examined several nutrients, including Vitamins A, B6, B12 C, D, E, K, folic acid, and several of the carotenoids (including alpha- and beta-carotene).
In their conclusions, they note:
* Folic acid, vitamin B6, and vitamins B12 are required for homocysteine metabolism, and low levels of these vitamins are associated with increased risk of heart disease.
* Inadequate folic acid status increases the risk of neural tube defects and some cancers.
* Vitamin E and lycopene appear to decrease the risk of prostate cancer.
* Vitamin D is associated with a decreased risk of osteoporosis and fracture when taken with calcium.
* Inadequate vitamin B12 is associated with anaemia and neurological disorders.
* Low dietary levels of carotenoids, the bright colored pigments in peppers and fruits, appear to increase the risk of breast, prostate, and lung cancers.
* Low levels of vitamin A are associated with vision disorders and impaired immune function.
The evidence in their research has convinced the conservative Journal of the American Medical Association (JAMA) to rewrite its policy guidelines regarding the use of vitamin supplements. In a striking departure from JAMA’s anti-vitamin rhetoric of the last 20 years, the authors conclude that, given our modern diet, supplementation each day with a quality multiple vitamin is a prudent preventative measure against chronic disease. The researchers base their guidance on the fact that more than 80% of the American population does not consume anywhere near the five servings of fruits and vegetables required each day for optimal health.
