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Healthy Eating

Nutrition: The Basic Building Blocks to Good Health

Nutrition: The basic building blocks to good Health    By Dr. Angie Cross “For too long nutrition has been denied its proper role in American medicine. Billions are spent on disease each year, but very little is spent on nutrition, which is often the key for preventing disease. Few doctors have the time or inclination…

Healthy Eating

Nutrition: The Basic Building Blocks of Good Health

Healthy Eating

Nutrition: The basic building blocks to good Health   

By Dr. Angie Cross

“For too long nutrition has been denied its proper role in American medicine. Billions are spent on disease each year, but very little is spent on nutrition, which is often the key for preventing disease. Few doctors have the time or inclination to teach those aspects of diet which are essential to their patients well- being.” Moin Ansari, Ph. D. , Nutritionist.

What is “Nutrition”? It is the building blocks for your entire health and physical makeup. What you eat determines the quantity and quality of your life. Food is fuel for your body. Many researchers show strong evidence that food and nutrition is a high indicator for immune system strength, emotional well-being, disease resistance, and overall longevity.

Top 10 items purchased at grocery stores
1. Marlboro cigarettes 
2. Coca-cola classic
3. Pepsi- cola
4. Kraft processed cheese
5. Diet Coke
6. Campbell’s soup
7. Budweiser beer
8. Tide Detergent
9. Folger’s coffee
10. Winston cigarettes

Our country needs education on HEALTH !!! At this rate how much longer can the human race last??? We are slowly killing ourselves from the foods we are eating (sometimes there are no healthy options even available).

Warning: It costs less to eat unhealthy rather than healthy. What is wrong with this picture?

Optimum Diet: Should be abundant in FRESH (raw) fruits and vegetables.

Mediterrian type diet: fish, veggies, fruits, lentils, legumes, seeds, nuts, whole grains, complex carbohydrates, good fats, no red meats, low sugars, low starchy pastas. 

Two main basic diet categories: Macro and Micro diets

Macro Diets
Carbohydrates, Fats, Proteins
Carbohydrates (provides energy) 200-275 g. / day for women. 
Two categories: sugars and starches. Influences blood sugars. 
Low glycemix index (converts to blood sugar slowly= digestive enzymes have time to break it down how nature intended). Examples: nuts, beans, legumes, fruits, blueberries, apricots, whole grains. 
High glycemix index (processed foods, cereals, breads)= rapid rise in blood sugar (due to processing breaking it down for us)= pancreas releases insulin = clears sugar from the blood= weight gain, obesity, diabetes ( if you have a genetic history of this you are extremely high risk).
Fiber slows down the process.
Breads: Dense, chewy, pieces of nuts. 
Pasta: firm pasta are better than soft.

Fats (healthy for cell membranes, hormone functions)
Essential nutrient. 9 calorie per gram. 30% of diet. It is about the kind of fat. 
Satuated fats: hard in room temp. butter, cheese, dairy, (Americans diet) 5 %
Poly: nuts and seeds. Liquid in room temp. Chemically unstable. Produces inflammation. Corn, safflower. 5%
Mono: olive (liquid room temp, but as the temp drops it turns thicker). Mono unsaturated fats: best type. Grapeseed oil. 20%
Strictly Avoid: margarine, any whipped unnatural spreads. Trans fat, hydrogenated oils. Chips, pastries, crackers, cookies. Look at labels. 
The less fat, you lose the desireable taste.
Omega fatty acids: fish, Flaxseed Protect from cancer, inflammation, diseases. The more saturated fats you eat, the more omega fattyacids.
Do not eat deep fried foods. Oxidized. The fats are not changed very often. 
Good Fats: Avacado, pistachios, nuts, seeds, natural peanut butters, walnuts, 
Chocolate: fat in the cocoabutter is handled like olive oil. High quality dark chocolates are best. Fat is not evil in and of itself. If you get too low in fat when cooking, you will not have a desireable meal.

Protiens (building blocks for repair)
The bodies needs for protein is much smaller than we think.
Growing children, nursing mothers, pregnant mothers, injury recovery.
You will put a great work load on your digestion system (burns your energy)
Liver and kidneys have to work hard to process proteins. 
50-100 g./day
Eat more vegetable proteins or fish proteins, beans.
Do not use protein supplements (we get plenty in our diets)
If you use chicken or beef (get hormone free or antibiotic free)
Minimize cured meats (nitrates / nitrates= carcinogen) bacon, hot dogs, nuggets.
Diary: Be cautious of cow’s milk (extremely high allergen) until 2 years old. Use soy or alternate. Toddlers DO NOT need cow’s milk all throughout the day. Keep to a minimum. Use soy milk, water, low sugar juices.

Nuts and seeds, mushrooms, beans, fish are all ideas.
Micro nutrient diet
vitamins, minerals, and plant sources
If we eat the optimum diet we should be able to get our vitamins, however we typically do not get the optimum diet.
We should not skip real foods if we take supplements. 
Vitamin E: 400 international units per day (hard to get this from diet).
Niacin: high doses for high cholesterol
Water soluable: can be excreted from body easily, folic acid 400 mcg. (helps remove homocysteine, linked highly to reducing colon cancer). B vitamins crucial. Vitamin c ( key antioxidant= fresh fruits and veggies)
Fat soluable: A,d,e,k: may accumulate in the body (rare)
A: skin, made by the body, yellow and orange pigments, tomatoes, luetin (eyes). 
D: “sunshine vitamin”, body can make it from cholesterol if exposed to sunlight. 400international units, egg yolks, butter, cholesterol. 
Vitamin E: antioxidants, bloodthinning effect, cardio vascular problems. Natual E: mixure from seeds and nuts. Synt D-L tocopherol, 
400 international units
K: not necessary to take daily, unless nursing a wound. Is a coagulant.
Minerals: comes from fresh fruits and vegetables easily.
The body needs these!! You may need to take supplement.
Can be overwhelming if going to a health food store. 
Calcium: calcium citrate is the most absorbable, dark greens, tofu, 
Osteoporosis: loosing calcium (high protein diets, smokers, alcohol, soda drinkers)
Magnesium: works to balance calcium. Migraines, muscles cramps, blood pressures. 
Selenium: antioxidant, 200 mcg/day, works with vitamin E, works against cancer. Never take more than 500 mcg./day. Best source is brazil nuts. 
Chromium: stabilizes blood sugar, 200 mcg/ day (can take up to 1000
Zinc: 30 mg./day, prostate health, legumes, don’t take more than 60mg/day. Best is picolinate zinc.
Iron: Strong oxidizer (feeds cancer and other diseases), only take if you have a documented iron deficiency (anemia). Vitamin c helps enhance iron.
Sodium: can contribute to fluid retention and work load on kidneys. Read food labels (soups, pickeled foods, cheese, processed foods).
Potassium: balances sodium, eats fruits and veggies. Good if you are salt sensitive

Fiber: indigestible foods, roughage, cancer preventative, bulk of stool, low fiber is hard for bowel elimination, it is a form of carbohydrate which can not be broken down. 
Soluble: oat bran (can trap cholesterol), blocks reaborbsortpion of cholesterol. 
Insoluble: wheat bran
Fiber slows down conversion of blood sugars.
40 g/ day.

Phytochemicals; protects us from cancers and environmental toxins. 
Reds, purples, broccoli, yellows, soy

VARY your fruits and vegetables.

Teas: Tanins: Green teas: strong preventative for cancer, heart disease, 4 cups per day is desirable.
Red wine: heart protective: red pigments, not alcohol
Chocolate: dark: antioxidant
Mushrooms: Immune enhancement, evidence is strong, not super market, shitake, mitake, asian mushrooms.
Water: Is the most important nutrient we need!! Use bottled water or get a home purifier. 
Optimum (high quality) fuel/ nutrition = Optimum health
Body chemistry is the sum of all the metabolic functions plus what we put into the body (foods, liquids, toxins, ect.) 
Body Chemistry is dependant upon: 
1. Our environment: food, drinks, air, state of mind, stress
2. Body function: reactions to our environment, healing

Food: has an acid or alkaline effect on the body and is based on mineral / nutrient profile
1. alkaline foods are higher in K, Na, Mg, Ca (fruits and veggies)
2. Acid foods are higher in S, P, fats, carbs (fats, starches, proteins)
3. Blood pH must be kept between 7.35-7.45
4. The body has several buffering mechanisms to maintain balance. When we don’t take in enough alkaline forming nutrients, the body starts to break down to release necessary nutrients to buffer acids. When this happens over time, we develop symptoms.
5. Depletion of our alkaline/ buffering reserves causes the body to liberate alkaline nutrients from tissues/ bones which causes breakdown and illnesses.
6. 70% food should be alkaline (3/4 of your plate veggies/fruit) and only 30% should be acidic (1/4 of your plate meat, starch, or fats).
Are you heading for an acidic body? Take charge before its too late!!
What are vitamins and minerals?
Vitamins are the essential nutrients to provide life. Minerals are the catalytic, enzymatic nutrients needed to make reactions happen in the body. 
Where do we get them?
Fruits, vegetables, plants, herbs, seeds, nuts, proteins, carbohydrates, water, supplements. This is why it is crucial to have a varied healthy diet.

Do we need supplements?
For many instances, yes, due to our poor food quality and poor food choices. Also due to our intense stress loads and poor health conditions. Many of the medications people are taking, depletes your body of nutrients. Our body is constantly battling the environment and physical demands. Supplements help to balance and support. They can also be viewed as a way to REBUILD and REPAIR the body.

What type of supplements?
Pharmacutical grade, high quality, organic, strict regulations to follow, scientific research to back it up.

Food: Why we need it?
Energy and repair. To heal we need fuel. To grow we need fuel. To loose weight we need the right fuel. We will die without food. We will get diseases and conditions if we do not get the right foods. If we have an extremely healthy balanced diet free of sugar, flour, and preservatives you will have minimal pain or health conditions.

Chew at least 30 times before swallowing. Do not drink liquids with meals.

What types of food are best?
Do not eat : white sugar products, white flour products, high fructose corn syrup, dyes, msg, limit dairy, limit hormone and antibiotic filled meat products, high sodium foods, preservatives, boxed foods, and processed foods.

Do eat fresh or raw fruits, vegetables, nuts, seeds, eggs, lean meats, legumes, lentils, beans, granolas, oatmeal, rye, brown rice, homemade foods, low fats, olive oils, fresh and organic foods. 
Healing Foods or “Super Foods”:
Broccolii, garlic, blueberries, oatmeal, tomatoes, papaya, asparagus, spinach, apples, walnuts, white fish, fresh fruits, fresh veggies, nuts, lentils, beans.

Blood types
There is theory that states certain blood types can tolerate certain foods better than others. We may have ‘sensitivities’ to some food groups based on our blood types. For example: Blood type A does not do well (health problems, weight gain, digestion problems) with wheat and all dairy products.

How much food do you need?
Men: 2000-2300 calories per day approx. (depends on activity level)
Women: 1700-2100 calories per day approx. (depends on activity)
Emotional Eating
The first step in this area is awareness!! Realize when you are actually hungry versus emotionally filling a void. Have your “anchor” that you use when you are emotional. Reach for what keeps you focused and grounded. Perhaps a glass of water, going for a walk, giving yourself a “timeout” in your quiet spot, your bag of carrots or a piece of gum. Many extra calories add up to lots of extra pounds from boredom or anxiety. You do have control. This takes discipline. Be a disciplined person.

Save your eating for meal time. Be realistic, it is all about balance. Cultural eating. 
Water as a nutrient
Functions of water in the body: transports nutrients, cellular activity, healthy mucous membranes, lubricates joints, regulates body temperature, and removes toxins, cell communication, electrical impulses, and immune system fuel.
You need pure water. Not flavored. Drink half your body in ounces (200 pounds = 100 oz.) Your urine should be clear and go every few hours. 
We are typically not told that many of our lifestyle and dietary habits induce DEHYDRATION ( caffeine, alcohol, processed foods, smoking, exercise, low humidity, sweating.)



The Maker’s Diet by: Jordan Rubin

Toxic Relief: Don Colbert

What the Bible says about Healthy Living by: Rex Russell

Body by God by: Ben Lerner

Prescription for Nutritional Healing by: Phyllis Balch