| I read a lot about the
| |
| | fats are considered to be among the most
|
| topics of health and especially diets. I
| |
| | health damaging foods.
|
| have been experimenting with
| |
| | Avoid consumption of fish and water
|
| diets since 1990 and keep journals about
| |
| | animals unless certain they came from
|
| my
| |
| | unpolluted waters.
|
| observations. Over time I tried several
| |
| | Especially predators should be avoided
|
| very different diets - ranging
| |
| | as the toxins accumulate in them in
|
| from the politically correct ones to
| |
| | far greater quantities.
|
| highly controversial, along with diets
| |
| | Keep the intake of foods high in
|
| of my own design. My general observation
| |
| | polyunsaturated fatty acids (PUFAs) low -
|
| is that a healthy diet plays an essential
| |
| | mainly
|
| role in the overall scheme of well
| |
| | nuts and seeds and any products made
|
| being.Why eat healthy?Eating the natural
| |
| | from them (mostly oils). PUFAs are
|
| foods humans are well adapted at
| |
| | unstable,
|
| utilizing, enhances
| |
| | they oxidize readily resulting in
|
| ones ability to cope with the reality of
| |
| | harmful free radicals. High PUFA intake
|
| every day life. This in essence
| |
| | have
|
| improves the probability of living a
| |
| | been repeatedly linked with cancer,
|
| longer, healthier life. Quality food
| |
| | heart and inflammatory diseases.
|
| consumption becomes
| |
| | Do not cook meat or fat at high
|
| especially important in the present
| |
| | temperatures while exposed to air. Such
|
| world of high stress and pollution -
| |
| | practice
|
| making a healthy diet an essential
| |
| | will avoid fat and cholesterol oxidation
|
| aspect of modern self health care.
| |
| | - believed to be responsible for build up
|
| (Although food is not the only aspect
| |
| | of arterial plaque and injury to
|
| contributing to health or disease, it
| |
| | arterial cells. Grilling and frying is
|
| is significant enough to consider it's
| |
| | especially
|
| effects seriously.)I think anybody who
| |
| | harmful. Boiling is probably the safest
|
| seriously tried living healthier through
| |
| | way of cooking meat.
|
| a better diet,
| |
| | Minimize or eliminate consumption of
|
| proper physical activity, adequate rest,
| |
| | foods frequently contaminated with
|
| and by addressing mental and
| |
| | mycotoxins: alcoholic beverages,
|
| spiritual factors have experienced a
| |
| | wheat, rye, barley, corn and peanuts.
|
| vast range of natural health benefits.
| |
| | Mycotoxins are poisonous substances
|
| Common benefits are overall better
| |
| | produced
|
| health and a sense of well being, better
| |
| | by certain molds and fungi which cause a
|
| sleep,
| |
| | wide range of health problems including
|
| improved physical endurance and
| |
| | cancer,
|
| strength, sharper mental abilities and
| |
| | asthma, multiple sclerosis and diabetes.
|
| lower
| |
| |
|
| sleep requirements. Further more, no or
| |
| | Emphasize and do:The more natural and
|
| little time and money and energy is
| |
| | less processed the food the better.
|
| spend on doctors, hospitals and health
| |
| | Emphasize whole, fresh foods.
|
| insurance bills.What is a healthy
| |
| | Replace white rice with brown rice;
|
| diet?Since this article deals with
| |
| | white bread with whole grain bread; sugar
|
| healthy eating, a question remains
| |
| | with
|
| to be answered: what constitutes a
| |
| | small amounts of raw honey or dry fruit;
|
| healthy diet? Unfortunately, there are
| |
| | pasta with millet or whole grain pasta;
|
| more opinions about this than there are
| |
| | canned
|
| health experts. To further complicate
| |
| | foods with fresh; candy and other sweets
|
| the matter, dietary concepts change over
| |
| | with dry or sweet fruit;
|
| time, leaving most people confused and
| |
| | etc. Organic foods are best as they are
|
| uncertain
| |
| | higher in nutrients and do not contain
|
| about what or whom to trust. One
| |
| | harmful pesticides, hormones or
|
| solution to this problem is to become
| |
| | antibiotics found in conventional foods.
|
| sufficiently
| |
| | Always choose fresh over frozen, dried
|
| knowledgeable about the relevant
| |
| | or canned foods. Fresh foods taste
|
| subjects and rely on common sense to draw
| |
| | better,
|
| basic
| |
| | have more nutrients in them, have no
|
| conclusions. Along with personal
| |
| | added salt, sugar or unhealthy additives.
|
| experimentation, such an approach will
| |
| | Enjoy simple meals. Generally, the
|
| enable one to establish healthy eating
| |
| | simpler the food preparation the more
|
| habits. This takes time and energy, but
| |
| | nutrients are preserved and the easier it
|
| considering
| |
| | is to
|
| the long lasting benefits a healthy diet
| |
| | digest. Simple meals are easy and quick
|
| can provide, the effort is more then well
| |
| | to prepare and use fewer
|
| worth it.In order to determine the
| |
| | resources like electricity and water -
|
| minimal basic requirements of a healthy
| |
| | thus are more environmentally friendly
|
| diet, I
| |
| | and less costly.
|
| concluded that it is safe to start with
| |
| | Only cook foods that need to be cooked
|
| the following two objectives:
| |
| | in order to be edible (beans, grains and
|
| examine human diet over time - the
| |
| | some vegetables).
|
| foods humans consumed since the arrival
| |
| | Foods that are edible in a raw state
|
| of our species.
| |
| | (fruits, most vegetables, sprouts, nuts
|
| examine diets of ethnical groups known
| |
| | and seeds)
|
| for their good health.
| |
| | should be consumed on a daily basis and
|
| Looking at the type of diets humans
| |
| | preferably with every meal. Raw foods are
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| lived on through out pre-history,
| |
| | higher in nutrients,
|
| provides good
| |
| | which to some degree get lost during
|
| insights into the kind of foods human
| |
| | cooking, and are easier to digest. At
|
| body should be well adapted at utilizing
| |
| | least 50% of
|
| and dealing with.
| |
| | the diet, by volume, should consist of
|
| Further, the diets of certain ethnical
| |
| | raw foods.
|
| groups that are well known for good
| |
| | Steam vegetables that need to be cooked
|
| health -
| |
| | - steaming preserves more nutrients which
|
| the people of Okinawa(Japan),
| |
| | when boiled leech into the water. Do not
|
| traditional cultures in the Mediterranean
| |
| | overcook. Cooked vegetables should be
|
| region and many hunter-gatherer
| |
| | crunchy
|
| societies - suggest certain health
| |
| | when you eat them, not soft.
|
| promoting dietary habits. Upon closer
| |
| | Chew food well (simply chew it longer)
|
| examination, two main
| |
| | and eat at a comfortable pace. This
|
| denominators emerged:
| |
| | improves
|
| diets are based on natural, whole or
| |
| | digestion which already starts in the
|
| minimally processed foods in accordance
| |
| | mouth while saliva gets mixed with the
|
| to heritage.
| |
| | food.
|
| diets are lower in calories compared to
| |
| | Variety in diet is very important - to
|
| a typical western diet.
| |
| | prevent allergies, malnutrition and to
|
| In the context of present time, one can
| |
| | lower
|
| therefore make two general assumptions in
| |
| | exposure to natural and man-made toxins
|
| regard to
| |
| | found in many natural foods.
|
| the question of what constitutes a
| |
| | Always properly wash fruits and
|
| healthy diet: 1) generally, the less a
| |
| | vegetables before consumption. This
|
| food is processed the better.
| |
| | lowers the
|
| 2) eat less - eat what is adequate, do
| |
| | exposure to agricultural chemicals (used
|
| not over eat.Generally, the less a food
| |
| | to cultivate conventional plants) and
|
| is processed the betterThe reason for
| |
| | harmful microorganisms.
|
| this is simple. For 99.9% of human
| |
| | Peel the skin if washing is not
|
| existence, our species
| |
| | sufficient.Nuts and seeds should be
|
| lived on foods that were either raw or
| |
| | soaked before consumption - to lower or
|
| minimally processed. The technology
| |
| | eliminate natural
|
| needed to increase food processing did
| |
| | anti nutrients like enzyme inhibitors.
|
| not exist until very recently.
| |
| | Soaking makes them much easier to digest.
|
| It is therefore reasonable to assume
| |
| | Do not eat more then a few handfuls a
|
| that our bodies are best adapted at
| |
| | week as they are high in PUFAs and
|
| utilizing and dealing with the raw or
| |
| | difficult
|
| minimally processed foods which sustained
| |
| | to digest.
|
| us for hundreds of thousands of years:
| |
| | Grains (except amaranth, millet and
|
| fruits, vegetables, meats, nuts and
| |
| | rice) and beans must be soaked before
|
| seeds.Often, the more recent the food is,
| |
| | consumption. This lowers or eliminates
|
| the more likely it is to be less
| |
| | anti nutrients like phytic acid which
|
| beneficial
| |
| | inhibits
|
| or even directly harmful - possibly due
| |
| | mineral absorption that can lead to
|
| to lack of full adaptation to such foods.
| |
| | mineral deficiency.
|
| For example, it is estimated that food
| |
| | Fruits are best eaten alone as a snack
|
| cooking started about
| |
| | between meals. To improve digestion only
|
| 500 000 - 250 000 years ago (depending
| |
| | eat
|
| on the source, the range may vary).
| |
| | one type of fruit at a time.
|
| During
| |
| | Regularly consume unpasteurized
|
| this time frame, it is likely that human
| |
| | fermented/cultured foods like sauerkraut,
|
| species have at least adapted in some way
| |
| | miso,
|
| to cooked
| |
| | pickles, kefir, yogurt, etc. These are
|
| animal and vegetable foods. On the other
| |
| | pre-digested foods that are high in
|
| hand, the beginnings of grain consumption
| |
| | probiotics (friendly bacteria) and
|
| are much more recent. Evidence of
| |
| | enzymes which provide numerous health
|
| earliest known, systematical collecting
| |
| | benefits.
|
| of grains
| |
| | Start with what your ancestors consumed
|
| for food goes back to about 23 000 years
| |
| | and later experiment with other foods
|
| ago - giving less time for
| |
| | as well.
|
| adaptation to grain based foods.Now,
| |
| | Regularly consume enzyme rich foods:
|
| let's fast forward to recent times and
| |
| | sprouts, raw honey, grapes, figs,
|
| consider all the new, human invented,
| |
| | avocados,
|
| highly processed foods so common today:
| |
| | bananas, papayas, pineapple, kiwi, mango
|
| fast foods, pizza, sweets, chips,
| |
| | and fermented/cultured
|
| convenience
| |
| | foods (see above). Enzymes obtained from
|
| foods, canned foods, etc. along with the
| |
| | raw foods ease the digestion by reducing
|
| dramatic rise in heart attacks, high
| |
| | the body's need to produce digestive
|
| blood pressure,
| |
| | enzymes.
|
| stroke, cancers, diabetes, kidney
| |
| | Consider the diet your ancestors ate for
|
| problems (and all the complications that
| |
| | thousands of years - you will most likely
|
| arose from these
| |
| | do very well on such a diet due to the
|
| conditions) during the past 100 years or
| |
| | long period of adaptation to it.
|
| so.Considering the declining health of
| |
| | For example, the traditional Chinese
|
| most western
| |
| | diet is high in carbohydrates and low in
|
| nations as opposed to good health of the
| |
| | fat and protein;
|
| ethnical groups described above, it seems
| |
| | Europeans, on the other hand, have been
|
| reasonable
| |
| | eating less carbs and more protein and
|
| that the most recent food inventions are
| |
| | fat;
|
| directly harmful to human health.
| |
| | North American Indians did not eat
|
| Further, it has been repeatedly observed
| |
| | grains.
|
| that as ethnical groups around the
| |
| | Drink adequate amounts of liquid through
|
| world adopt the modern western diet,
| |
| | out the day. Water is best. Under normal
|
| their health dramatically declines and
| |
| | conditions,
|
| they develop
| |
| | most people need 2-3 liters of liquid
|
| the same diseases that are so common to
| |
| | day.
|
| westerners. Not to mention the fact that
| |
| | Unless very hungry, do not eat for 3-4
|
| the above mentioned diseases were far
| |
| | hours before bedtime. That way the
|
| less common among westerners
| |
| | nightly fast
|
| themselves barely 100 years ago.The more
| |
| | can be prolonged considerably. This
|
| a food is processed - through excessive
| |
| | gives the body more/adequate time and
|
| cooking, pasteurization,
| |
| | energy to perform the
|
| homogenization, high heat, mechanical
| |
| | countless nightly tasks that are so
|
| processing, etc, - the less natural and
| |
| | essential to good health. (Rather then
|
| nutritious it becomes to a point
| |
| | digesting the
|
| of becoming a harmful burden to the
| |
| | just eaten meal)
|
| body, rather then a useful and health
| |
| | Eat only when hungry and do not overeat
|
| promoting food. Some
| |
| | regardless of food. I found this to be
|
| industrial processing practices deprive
| |
| | among the
|
| food of their nutrients to such a high
| |
| | most important of all health promoting
|
| degree that the food
| |
| | habits.
|
| has to be "enriched" by artificially
| |
| |
|
| adding some nutrients back into the food.
| |
| | Good sources of protein:
|
| This is especially
| |
| | any meat that comes from organic, free
|
| true of flours where vitamins are added
| |
| | range animals that are fed their natural
|
| back in after the processing is done.A
| |
| | diet (hard to find)
|
| good diet is based on natural, whole or
| |
| | when not organic: lean poultry meat
|
| minimally processed foods. A large
| |
| | (high fat cuts are high in
|
| portion
| |
| | polyunsaturated fatty acids which oxidize
|
| of it should consist of foods that can
| |
| | readily during cooking and in the body;
|
| be eaten raw, such as fruits and
| |
| | toxins accumulate in the fat)
|
| vegetables.
| |
| | beans
|
| Fermented or cultured, unpasteurized
| |
| | fresh, soaked or sprouted nuts and
|
| foods such as kefir, yogurt, cheeses,
| |
| | seeds
|
| miso, sauerkraut and pickles
| |
| | raw fermented milk products: sour milk,
|
| are considered highly beneficial.
| |
| | kefir, cheeses, etc (hard to find)
|
| Cooking should be minimal and only
| |
| | wild game
|
| applied to foods that
| |
| | eggs
|
| must be cooked in order to be edible.
| |
| |
|
| Ancestral heritage also plays an
| |
| | Most commercial meats including pork and
|
| important role
| |
| | beef, unless organic and not fed corn
|
| as certain foods may need to be excluded
| |
| | grains/beans,
|
| or emphasized.Eat less - eat what is
| |
| | contain antibiotics, hormones and too
|
| adequate, do not over eatDuring the past
| |
| | many polyunsaturated fats - thus should
|
| several decades, food in the western and
| |
| | be avoided.Good sources of carbohydrates:
|
| westernized nations became
| |
| | vegetables
|
| increasingly affordable and more readily
| |
| | fruits
|
| available then ever before in
| |
| | whole or minimally processed fresh and
|
| human history. This very fact combined
| |
| | mold free grains: rice, oat, amaranth,
|
| with the enjoyment food consumption
| |
| | millet, barley, wheat, etc.
|
| brings,
| |
| | beans
|
| results in all too frequent over eating.
| |
| | potatoes
|
| Which again leads to the above mentioned
| |
| | Good sources of fats:
|
| health
| |
| | avocados
|
| problems.In the past, as in the
| |
| | butter
|
| traditional way of living among the
| |
| | fresh, soaked or sprouted nuts and
|
| ethnical groups mentioned
| |
| | seeds (mostly source of omega 6)
|
| earlier, food consumption has always
| |
| | coconuts or coconut oil
|
| been significantly lower. Food quality,
| |
| | full fat raw milk products (cheese,
|
| on the other
| |
| | milk, cream, etc) from pasture fed cattle
|
| hand, has always been higher. Resulting
| |
| | olives or first cold pressed (extra
|
| in a lower food intake, but of nutrient
| |
| | virgin) olive oil
|
| dense foods.Finally, as an interesting
| |
| | ShoppingI always try to find organic
|
| note, it has been repeatedly confirmed
| |
| | foods to avoid harmful substances like
|
| through laboratory experiments on
| |
| | hormones, antibiotics, pesticides, etc.
|
| animals,
| |
| | The most contaminated fruits are:
|
| including monkeys, that cutting down
| |
| | raisins, cherries, peaches, strawberries,
|
| calories considerably lowers their
| |
| | mexican
|
| susceptibility
| |
| | (winter) cantaloupe, apples, apricots,
|
| to diseases and prolongs their life up
| |
| | Chilean (winter) grapes. And the most
|
| to 50%. It is believed by many,
| |
| | contaminated vegetables are: spinach,
|
| that life long caloric restriction can
| |
| | celery, green beans, bell peppers,
|
| have similar effects on humans.Health
| |
| | cucumbers,
|
| promoting eating habitsOver time, through
| |
| | cultivated button mushrooms, potatoes
|
| reading and experimenting, I gradually
| |
| | and wheat. Lean poultry is probably the
|
| arrived at several
| |
| | safest meat
|
| basic health promoting habits that in my
| |
| | to eat if not organic.Meal examplesWhat
|
| experience are the most important:
| |
| | follows are weekly meals that closely
|
|
| |
| | resemble my diet at the time of this
|
| Avoid or minimize:Avoid all junk,
| |
| | writing. When planning meals, the key
|
| sweets, canned and convenience foods -
| |
| | idea is to have variety in diet and to
|
| including
| |
| | rely on
|
| all foods with added sugar: most
| |
| | food combinations that agree with ones
|
| commercial yogurts, kefirs and juices,
| |
| | digestion.TBS = table spoon
|
| fruit and soft drinks.
| |
| | tsp = tea spoon
|
| Avoid all refined or overly heated fats:
| |
| | / = or
|
| margarine, any oil that is not cold
| |
| | any fruit eaten alone
|
| pressed, leftover fat from cooking, all
| |
| | 0.5L sour milk, 300g potatoes, fennel
|
| foods that contain hydrogenated or
| |
| | 0.5L kefir, 50-100g oatmeal, 25g
|
| partially hydrogenated fats and trans
| |
| | raisins
|
| fatty acids (read the labels). Such
| |
| | 0.
|
