Of all of those I've read and tried, the one that seemed to have the most logic behind it was the Atkins diet. Perhaps not the healthiest long term plan. But his basic philosophy seems to have a lot of truth to it. What we put in our bodies greatly affects us. We are not built to process many of the things we eat today. We don't accept chemicals very well. We aren't designed to deal with over processed and messed with foods.
Go back 50 years and look at what the average family consumed daily. Go back another 50 and look again. Half of what you find in the store today did not exist. Beef products weren't filled with hormones, neither was dairy products. Packaged potato chips and twinkies didn't exist. Bread was something you made at home.
Here is the ingredient list of a box of Kraft macaroni and cheese:
Ingredients: ENRICHED MACARONI PRODUCT (WHEAT FLOUR, GLYCEROL MONOSTEARATE, NIACIN, FERROUS SULFATE [IRON], THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID); CHEESE SAUCE MIX (WHEY, CORN SYRUP SOLIDS, MALTODEXTRIN, PALM OIL, MODIFIED FOOD STARCH, SALT, MILKFAT, MILK PROTEIN CONCENTRATE, CALCIUM CARBONATE, CONTAINS LESS THAN 2% OF MEDIUM CHAIN TRIGLYCERIDES, , WHEY PROTEIN CONCENTRATE, CITRIC ACID, GUAR GUM, SODIUM PHOSPHATE, LACTIC ACID, CALCIUM PHOSPHATE, MILK, ARTIFICIAL FLAVOR, YELLOW 5, YELLOW 6, APOCAROTENAL [COLOR] ENZYMES, CHEESE CULTURE, NATURAL FLAVOR). CONTAINS: WHEAT, MILK.
**Glycerol Monostearate is a food additive used as a thickening, emulsifying, anti-caking, and preservative agent; an emulsifying agent for oils, waxes, and solvents; a protective coating for hygroscopic powders; a solidifier and control release agent in pharmaceuticals; and a resin lubricant. It is also used in cosmetics and hair care products.[3] GMS is largely used in baking preparations to add "body" to the food. It is responsible for giving ice cream and whipped cream its smooth texture.
**Sodium tripolyphosphate is a strong cleaning ingredient that typically can rid dishes and fabrics of soil and spots. Its key function is that it allows surfactants to work at their full potential. Also, it prevents deposition of soil and acts as a pH buffer. It softens detergent water and can be used as a water treatment, as well. Many household cleaning products, including surface and toilet cleaners, contain STPP due to its cleaning component.
That's just two examples of what is in our food. And in all honesty, Kraft mac&cheese is one of the lesser offenders. Some of the additives and chemicals that are found in things we buy and consume every day are frightening. So, the point of this is, I plan to move towards a more holistic diet.
Holistic Food is food in its’ original state as found in Nature. Holistic food is unprocessed, without additives, without any artificial enrichment or fortification.
Holistic Food is food that nourishes and rejuvenates a person as a whole, providing benefits to the body, the mind and the soul. Holistic food retains its’ natural properties throughout the course of preparation.
So what are some of these foods? Here are just a few of them:
- Kale. Contains high levels of antioxidants and vitamins A and K
- Broccoli and cabbage have been shown to lessen depression
- Kiwi has twice the vitamin C of an orange and is also a natural blood thinner. They can help reduce hypertension
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
|---|---|---|---|---|
| Proximates | ||||
| Water |
g
|
83.05
|
4
|
0.661
|
| Energy |
kcal
|
61
|
0
|
|
| Energy |
kj
|
255
|
0
|
|
| Protein |
g
|
0.99
|
4
|
0.075
|
| Total lipid (fat) |
g
|
0.44
|
3
|
0.211
|
| Ash |
g
|
0.64
|
4
|
0.065
|
| Carbohydrate, by difference |
g
|
14.88
|
0
|
|
| Fiber, total dietary |
g
|
3.4
|
0
|
|
| Minerals | ||||
| Calcium, Ca |
mg
|
26
|
3
|
6.385
|
| Iron, Fe |
mg
|
0.41
|
2
|
|
| Magnesium, Mg |
mg
|
30
|
1
|
|
| Phosphorus, P |
mg
|
40
|
3
|
11.837
|
| Potassium, K |
mg
|
332
|
1
|
|
| Sodium, Na |
mg
|
5
|
1
|
|
| Vitamins | ||||
| Vitamin C, total ascorbic acid |
mg
|
75.0
|
0
|
|
| Thiamin |
mg
|
0.020
|
1
|
|
| Riboflavin |
mg
|
0.050
|
1
|
|
| Niacin |
mg
|
0.500
|
1
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
| Vitamin A, IU |
IU
|
175
|
1
|
|
| Vitamin A, RAE |
mcg_RAE
|
9
|
1
|
|
| Retinol |
mcg
|
0
|
0
|
|
| Lipids | ||||
| Cholesterol |
mg
|
0
|
0
|
- Cherry Juice helps with anemia, gout and arthritis. Cherries contain anthocyanins, a natural anti-inflammatory.
- Watercress contains more vitamin c than oranges, more iron than spinach and more calcium than milk. Due to its high iodine content, watercress has a strengthening effect on the thyroid gland, thus it is beneficial for sufferers of hypothyroidism.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 11 kcal | <1% |
| Carbohydrates | 1.29 g | 1% |
| Protein | 2.30 g | 4% |
| Total Fat | 0.10 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 0.5 g | 1% |
| Vitamins | ||
| Folates | 9 mcg | 2% |
| Niacin | 0.200 mg | 1% |
| Pantothenic acid | 0.310 mg | 6% |
| Pyridoxine | 0.129 mg | 10% |
| Riboflavin | 0.120 mg | 9% |
| Thiamin | 0.090 mg | 7.5% |
| Vitamin A | 3191 IU | 106% |
| Vitamin C | 43 mg | 72% |
| Vitamin E | 1.0 mg | 7% |
| Vitamin K | 250 mcg | 208% |
| Electrolytes | ||
| Sodium | 41 mg | 3% |
| Potassium | 330 mg | 7% |
| Minerals | ||
| Calcium | 120 mg | 12% |
| Copper | 0.077 mg | 8.5% |
| Iron | 0.20 mg | 2.5% |
| Magnesium | 21 mg | 5% |
| Manganese | 0.244 mg | 11% |
| Phosphorus | 60 mg | 8% |
| Selenium | 0.9 mcg | 1.5% |
| Zinc | 0.11 mg | 1% |
| Phyto-nutrients | ||
| Carotene-ß | 1914 mcg | -- |
| Carotene-α | 0 mcg | -- |
| Lutein-zeaxanthin | 5767 mcg | -- |
- Yogurt. I think most people know this one. Great for the GI tract. It is helpful to read the label and make sure that it contains active cultures and also the it doesn't have so much crap in it that it does more harm than good.
- Salmon and other cold water fish. DON'T BUY FARMED FISH. Salmon is a great source of omega-3 fatty acids
- Whole eggs. One egg contains 6 to 8 grams of protein and is also high in zinc, iron and calcium
- Chicken breast; 100 grams of chicken contains 30 grams of protien
- Sweet potatoes (I love them) are a great source of good carbs and many vitamins and minerals. They work well to maintain blood sugar levels because they are digested slowly
- wild rice. 3 grams of fiber, 7 grams of protein in one cooked cup. Yum
- Cottage cheese has 28 grams of protein in 1 cup
- lentils and chickpeas are a great source of healthy protein. Humus and pita bread?
- Turkey, you know that chicken like bird that only gets eaten around the holidays? Not only is it a great source of protein, it contains 11 vitamins and minerals
Nutritional Value of Other Turkey Products
(Based on a 3 ounce Serving Size)
(Based on a 3 ounce Serving Size)
Type of Product
|
Calories
|
Fat(Grams)
|
Saturated Fat(Grams)
|
Protein(Grams)
|
Cholesterol
(Milligrams) |
Turkey Loaf
Luncheon Meat (Breast Meat) |
94
|
1.4
|
0.4
|
19
|
35
|
Turkey Ham
|
109
|
4.3
|
1.5
|
16
|
48
|
Cooked
Turkey Roast (Light and Dark) |
132
|
5.0
|
1.6
|
18
|
45
|
Ground Turkey
(Cooked) |
200
|
11.2
|
2.9
|
23
|
87
|
Turkey Pastrami
|
120
|
5.3
|
1.5
|
16
|
46
|
Canned Turkey Meat
(With Broth) |
139
|
5.9
|
1.7
|
20
|
56
|
Turkey Hot Dog
|
192
|
15
|
5.0
|
12
|
91
|
Turkey Bratwurst (Lean)
|
131
|
7.7
|
1.9
|
13
|
42
|
Quinoa
And then there is that odd, often overlooked grain like substance called Quinoa.
Quinoa contains balanced amino acids, calcium, phosphorous and iron, copper, magnesium and manganese. It's a complete protein and gluten free. 1/4 cup of quinoa contains 158 calories and in that .25th of a cup you get all that goodness.
A complete protein means it contains all 9 essential amino acids.
| Essential Amino Acid | mg/g of Protein |
|---|---|
| Tryptophan | 7 |
| Threonine | 27 |
| Isoleucine | 25 |
| Leucine | 55 |
| Lysine | 51 |
| Methionine+Cystine | 25 |
| Phenylalanine+Tyrosine | 47 |
| Valine | 32 |
| Histidine | 18 |
Quinoa is also high in lysine, an amino acid essential for tissue growth and repair. Quinoa may help reduce migraines due to the blood vessels being relaxed by the higher levels of magnesium. It also contains high levels of riboflavin(B2), required for energy production within cells.Quinoa has also been shown to have significant cardiovascular benefits and antioxidant protection.
Quinoa and other whole grains have been shown to substantially lower the risk of type 2 diabetes. Some recipes.
Now this is something I am curious about
Rutoside, which is more commonly known as Rutin but also called quercetin-3-rutinoside and sophorin, is a bioflavonoid obtained from buckwheat, flower buds of the pagoda tree and the leaves of several species of the Eucalyptus. Rutin is actually a form of Quercetin. Quercetin, one of the most common and abundant flavonoids, occurs bound to sugars in the form known as Rutin or Rutoside. Rutin is generally found in apples, onions, and tea among others. This ingredient is said to strengthen capillaries, as well as lower "bad" cholesterol and reduce the incidence of heart disease in humans.
And then we have Trypsin. Naturally produced by the pancreas to assist with digestion of food proteins. Without trypsin protein can build up in the body and become toxic. To ingest additional amounts of trypsin in must be taken as a supplement as it is only created by the pancreas. Supplements are usually extracted from animals such as pigs. In supplement form it may aid in the symptoms of pain and inflammation from osteoarthritis.
Some more on inflammation and knee pain:
Turmeric, Oregano, Rosemary, Ginger and green tea all contain bioflavanoids and polyphenols that seem to limit inflammation.
The best natural anti-inflammatories seem to be derived from various peppers and the spices from peppers. Capsaicin is an inhibitor of substance P, a neuropeptide associated with inflammation. Substance P is a protein found in the brain and spinal cord. It's associated with the the inflammatory process in joints. It's only purpose is to cause pain. Capsaicin helps deplete substance P from local nerve endings and relieve pain.
Capsaicin can be absorbed through ingesting peppers but is much more common as an ointment. Also, it's more effective when applied topically.
Unhealthy fats (omega-6) are shown to promote inflammation. Omega-6 fats are found in corn, safflower, sunflower, peanut and soybean oils.
Refined carbs are also shown to cause inflammation. Foods high on the glycemic index elevate glucose and insulin levels causing a rise in inflammatory messengers.
We all love our veggies right
OK, well maybe not. But we should. But we should. Carrots, sweat potatoes, spinach, kale, collard greens and tomatoes, when eaten raw or lightly steamed contain a wonderful thing called Carotenoids. Now, some people believe carotenoids protect cells from free radicals, provide vitamin A and enhance the immune system. The Linus Pauling Institute has a very interesting article about the risks and benefits of the various carotenoids.
Probiotics, the good stuff
Probiotics are the good intestinal bacteria. They are found in Miso, pickles, sauerkraut, yogurt and kefir.
Miso is a soy paste that is created by inoculating trays of rice with the vitamin B12 synthesizing fungus, Aspergillus oryzae, then mixing in a ground preparation of cooked soybeans and salt, and letting the mixture ferment for several days before grinding it into a paste with a nut butter consistency. Miso is commonly made into soup.
I doubt that you've gone long without hearing about, reading about or seeing advertisements about these. Closely related to cholesterol levels, good and bad. Two types of fatty acids are important and those are Linoleic Acid (LA), also known as omega-6 and alpha-linoleic acid (LNA) or omega-3
Good sources of omega-6 are plant oils. Sesame, Safflower, sunflower and hemp. As well as flax seed oil.
Good sources of omega-3 are flax seed and cold water fish. Essential fatty acids must come from the diet, they can not be synthesized by the human body.
EFAs are a very important part of the diet for many reasons.
- speed recovery from energy
- reduce withdrawal symptoms from tobacco and other drugs
- increase energy and stamina
- great for skin and hair
- improved digestion
- suppression of appetite
- improved thyroid function
- decreasing inflamation
- reducing water retention
- reducing body fat
- can elevate mood and lift depression
- help reduce effects of ADD and AH/HD
- insulin funtion
- testosterone production
- serotonin production
- protien metabolism
that's all for now. more to be added later I'm sure
